As a nutritional therapist who is passionate about food and cooking I am often asked for my favourite nutritious and not-so-nutritious recipes. Well here are a few I couldn’t live without…!  They each offer a lot in the way of nutrition as well as taste and most of them are do-able in under 30 minutes …

Lunch / Dinner

BBC lentils squash and kale salad – lentils and kale are known to be a particularly nutritious combination, each making up in nutrients some of what the other lacks such as minerals and prebiotic nutrients.

Speedy supper: Pasta Puttanesca by Guardian’s Felicity Cloake for some Omega 3 rich nutrition from anchovies… Plus they’re an excellent source of Vitamin B12.

Dodd’s anti-inflammatory kale butter with boiled eggs and rye bread, from Healthy Herts Sarah Dodd  – all the health benefits of kale and avocado in one tasty, vegetarian lunch.

Vegan friendly, easy sweet potato, coconut and lentil curry – speedy recipe that is easy to batch cook, too. Why is this recipe good for you? Lentils are a fantastic source of folate which is crucial for converting carbohydrates into energy.

Phyto-oestrogen rich recipes for women including some great chickpea and lentil recipes, some of which are also vegan.

Coconut rice – mmm!

Super fast, vegan supper – Pea, Cashew and Sesame Quinoa for when you’ve ran out of fresh vegetables… Cashews are a great source of fibre, copper, zinc, magnesium and various antioxidants.

Brazil nut and rocket pesto: Creamy, selenium zinc and copper-rich accompaniment to your favourite pasta which also provides vegan protein (Deliciously Ella)

… and not forgetting one of my favourite, nutritious foods… (surprise!) which is very versatile…

Super refreshing salmon dish – Lemon Tarragon Salmon over Asparagus – this page also details some of its key nutrients – and why we need them!

Also see my other favourite Omega 3 rich fish recipes.

Roasted veg with tahini. (From a Pinch of Yum). Tahini is thought to be helpful for lowering cholesterol thanks to their helpful plant lignans and also offer Vitamin B1, (thiamin), magnesium, copper and a little calcium.

Speaking of tahini, this Souk Spiced Aubergines with Walnuts, Pomegranate and Tahini Yoghurt recipe offers much in the way of nutrition including fibre, folate, manganese, Selenium, Vitamin A, Vitamin B6 and Zinc.

Puddings

Chocolate avocado mousse: low sugar, milk free and low GL pudding – delicious pudding also suitable for those on a low GL weight loss programme.

Milk/dairy-free smoothies or yoghurts   – for those who want to use lots of fresh fruit in their puddings and who are happy eating (ground) seeds. Way less dubious ingredients than a conventional yoghurt and twice as colourful.

Updated Oct 2022
Keep an eye on this page as well as on my Twitter feed @HealthyHertsLGC for more recipes …