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Two-minute challenge: Can you tell which foods are high in protein?
It’s the nutrient of the moment, helping us to build and repair muscle, keep hunger at bay and even help protect our bones. Protein is perhaps the nation’s most popular health obsession right now. And food manufacturers are constantly coming up with new products to make packing this nutrient into our diet easier than ever – from drinks to chocolate bars and crumpets. Related stories: How much protein is it safe to eat?‘I swapped to high protein breakfasts for a week, here's what I learnt’Do you need to eat more protein as you get older? How much protein is it safe to eat? How much protein is it safe to eat? ‘I swapped to high protein breakfasts for a week, here's what I learnt’ ‘I swapped to high protein breakfasts for a week, here's what I learnt’ Do you need to eat more protein as you get older? Do you need to eat more protein as you get older? Among all these processed foods in the supermarket, with their loud labels declaring their protein-based benefits, there are plenty of wholefoods that are naturally rich in protein. They just don’t shout about it so loudly. Take this quiz to find out if you can identify the most protein-packed foods.
Healthy banana muffins recipe
 This healthy banana muffin recipe makes eating cake for breakfast guilt-free! Ripe bananas add sweetness to muffins, so you don't have to use much sugar. Wholemeal flour give the muffins plenty of fibre, keeping you full for longer. Equipment: You will need a six-hole muffin tin. Each muffin provides 206 kcal, 4.5g protein, 30g carbohydrate (of which 13g sugars), 7.5g fat (of which 0.8g saturates), 1g fibre and 0.4g salt. 125g/4½oz wholemeal flour3 tbsp light muscovado sugar2 level tsp baking powder1 medium free-range egg, beaten50g/1¾oz low-fat plain yoghurt 50ml/2fl oz rapeseed oil, plus a little extra for greasing2 ripe bananas (175g/6oz peeled weight), roughly mashed 125g/4½oz wholemeal flour 3 tbsp light muscovado sugar 2 level tsp baking powder 1 medium free-range egg, beaten 50g/1¾oz low-fat plain yoghurt 50ml/2fl oz rapeseed oil, plus a little extra for greasing 2 ripe bananas (175g/6oz peeled weight), roughly mashed Method Preheat the oven to 200C/180C Fan/Gas 6. Line a six-hole muffin tin with muffin cases or grease it. Mix together the flour, sugar and baking powder in a bowl. In a separate bowl, beat together the egg, yoghurt and oil. Make a well in the flour, pour in the liquid and mix well. Stir in the mashed bananas, taking care not over-mix. Spoon the mixture into the prepared cases and bake for 20–30 minutes, or until a skewer inserted into the centre comes out clean. Transfer the muffins to a wire rack to cool. Preheat the oven to 200C/180C Fan/Gas 6. Line a six-hole muffin tin with muffin cases or grease it. Preheat the oven to 200C/180C Fan/Gas 6. Line a six-hole muffin tin with muffin cases or grease it. Mix together the flour, sugar and baking powder in a bowl. In a separate bowl, beat together the egg, yoghurt and oil. Make a well in the flour, pour in the liquid and mix well. Stir in the mashed bananas, taking care not over-mix. Mix together the flour, sugar and baking powder in a bowl. In a separate bowl, beat together the egg, yoghurt and oil. Make a well in the flour, pour in the liquid and mix well. Stir in the mashed bananas, taking care not over-mix. Spoon the mixture into the prepared cases and bake for 20–30 minutes, or until a skewer inserted into the centre comes out clean. Transfer the muffins to a wire rack to cool. Spoon the mixture into the prepared cases and bake for 20–30 minutes, or until a skewer inserted into the centre comes out clean. Transfer the muffins to a wire rack to cool. Recipe tips These muffins freeze well, so make a batch and freeze for up to three months.
Tom Kerridge's slow-cooked lamb shoulder recipe
 This is a great dish to cook when you have guests for Sunday lunch – just stick it in the oven and forget about it. The slow cook allows the meat to tenderise slowly and evenly, and you could cook it for even longer than the recipe states if you prefer. 3 medium onions, thinly sliced6 large waxy potatoes, peeled and thinly sliced1 bunch thyme, leaves pickedsalt and black pepper1 whole lamb shoulder1 garlic bulb, peeled and separated into cloves568ml/1 pint chicken stockcooked French beans (or other green vegetables), to serve 3 medium onions, thinly sliced 6 large waxy potatoes, peeled and thinly sliced 1 bunch thyme, leaves picked salt and black pepper 1 whole lamb shoulder 1 garlic bulb, peeled and separated into cloves 568ml/1 pint chicken stock cooked French beans (or other green vegetables), to serve Method Preheat the oven to 130C/275F/Gas 1.In a bowl combine the onions, potatoes and thyme. Season with salt and pepper.Layer the potatoes and onions in a roasting tin and place the lamb on top skin-side up.Cut small incisions in the lamb using a small knife and stick the whole garlic cloves in the holes, pushing them into the meat to prevent them burning while the meat cooks.Pour the chicken stock over and place in the oven for 4-5 hours, or until the potatoes are crisp on top and soft inside.When cooked, remove the lamb from the oven, cover with aluminium foil and set aside to rest for 20 minutes.Serve with French beans (or any green vegetable of your choice). Preheat the oven to 130C/275F/Gas 1. Preheat the oven to 130C/275F/Gas 1. In a bowl combine the onions, potatoes and thyme. Season with salt and pepper. In a bowl combine the onions, potatoes and thyme. Season with salt and pepper. Layer the potatoes and onions in a roasting tin and place the lamb on top skin-side up. Layer the potatoes and onions in a roasting tin and place the lamb on top skin-side up. Cut small incisions in the lamb using a small knife and stick the whole garlic cloves in the holes, pushing them into the meat to prevent them burning while the meat cooks. Cut small incisions in the lamb using a small knife and stick the whole garlic cloves in the holes, pushing them into the meat to prevent them burning while the meat cooks. Pour the chicken stock over and place in the oven for 4-5 hours, or until the potatoes are crisp on top and soft inside. Pour the chicken stock over and place in the oven for 4-5 hours, or until the potatoes are crisp on top and soft inside. When cooked, remove the lamb from the oven, cover with aluminium foil and set aside to rest for 20 minutes. When cooked, remove the lamb from the oven, cover with aluminium foil and set aside to rest for 20 minutes. Serve with French beans (or any green vegetable of your choice). Serve with French beans (or any green vegetable of your choice).
Roasted Brussels sprouts recipe
Roasted Brussels sprouts with garlic butter and Parmesan Crispy, caramelised and coated in garlic butter, this is the ultimate way to cook your Brussels sprouts, Christmas or otherwise. 400g/14oz Brussels sprouts, cut in half 2 tbsp olive oil 50g/1¾oz butter, at room temperature 3 garlic cloves, crushed to a paste with a little salt½ nutmeg, freshly grated40g/1½oz Parmesan, finely grated10g/⅓oz finely chopped parsley1 tbsp fresh lemon juice salt and freshly ground black pepper 400g/14oz Brussels sprouts, cut in half 2 tbsp olive oil 50g/1¾oz butter, at room temperature 3 garlic cloves, crushed to a paste with a little salt ½ nutmeg, freshly grated 40g/1½oz Parmesan, finely grated 10g/⅓oz finely chopped parsley 1 tbsp fresh lemon juice salt and freshly ground black pepper Method Preheat the oven to 220C/200C Fan/Gas 7. In a large mixing bowl, season the sprouts and toss with the olive oil. Line a large baking tray with baking paper and spread the sprouts on top, cut side down. Place on the middle shelf of the oven to roast for 10–15 minutes, or until the sprouts have softened underneath and coloured on top. Carefully tip the hot sprouts back into the bowl and mix in the butter, garlic, nutmeg and Parmesan. Tip back onto the tray and roast for a further 10 minutes until golden-brown and crisp. Sprinkle over the parsley and lemon juice, stir well and serve straight away. Preheat the oven to 220C/200C Fan/Gas 7. Preheat the oven to 220C/200C Fan/Gas 7. In a large mixing bowl, season the sprouts and toss with the olive oil. In a large mixing bowl, season the sprouts and toss with the olive oil. Line a large baking tray with baking paper and spread the sprouts on top, cut side down. Place on the middle shelf of the oven to roast for 10–15 minutes, or until the sprouts have softened underneath and coloured on top. Line a large baking tray with baking paper and spread the sprouts on top, cut side down. Place on the middle shelf of the oven to roast for 10–15 minutes, or until the sprouts have softened underneath and coloured on top. Carefully tip the hot sprouts back into the bowl and mix in the butter, garlic, nutmeg and Parmesan. Tip back onto the tray and roast for a further 10 minutes until golden-brown and crisp. Carefully tip the hot sprouts back into the bowl and mix in the butter, garlic, nutmeg and Parmesan. Tip back onto the tray and roast for a further 10 minutes until golden-brown and crisp. Sprinkle over the parsley and lemon juice, stir well and serve straight away. Sprinkle over the parsley and lemon juice, stir well and serve straight away. Recipe tips When roasting Brussels sprouts do line your baking tray with baking paper as directed as they will definitely stick. To get ahead, follow the recipe to step 4, but after tossing in the butter, garlic, nutmeg and Parmesan put them in the fridge for up 24 hours. Roast for the final 10 minutes when ready to eat. Sprinkle over the parsley and lemon juice, stir well and serve hot.
Budget family batch cook meal plan
Shopping list Fruit and vegetables□ 8 large potatoes (about 1.2kg/2lb 10oz in total)□ 1kg/2lb 4oz sweet potatoes□ 500g/1lb 2oz carrots□ 500g/1lb 2oz leeks□ 1 large pack of mixed stir-fry vegetables (about 600g/1lb 5oz)□ 3 peppers□ 4 brown onions□ 1 garlic bulb (or 9 individual cloves) Meat and fish□ 1.8kg/4lb chicken thighs, boneless and skinless□ 8 sausages (about 454g)□ 8 rashers bacon (about 300g/10½oz) Dairy, eggs and chilled□ 375g/13oz ready-made puff pastry sheet□ 200g pack of garlic and herb soft cheese□ 275g/9¾oz cheddar□ 1 tbsp milk□ 6 free-range eggs Tins, packets and jars□ 120g/4¼oz crunchy peanut butter□ 200g/7oz long-grain rice□ 250g/9oz dried noodles (such as egg noodles)□ 250g/9oz dried pasta, any shape□ 400g tin kidney beans□ 2 x 500g packs passata□ 2 x 400g tins chopped tomatoes Cooking ingredients□ 6 tsp olive oil□ 85ml/3fl oz vegetable oil (about 6 tbsp)□ 1 tbsp ground cumin□ 4 tsp paprika□ 1 tsp dried chilli flakes (optional)□ 2 tsp dark brown sugar (optional)□ 2 tsp sugar or honey (optional)□ salt and ground black pepper Frozen□ 800g frozen peas Condiments□ 6 tbsp dark soy sauce (reduced sodium if you follow a reduced-salt diet or have very young children)□ 100g/3½oz barbecue sauce Other□ 4 bread rolls or burger buns First published in December 2023
The snack hack that could save you £400
So you’ve swapped your sugar-laden chocolate bar for a healthier fruit and/or nut option, but at what cost? It’s not uncommon for a single energy bar or ball to cost in the region of £1.80 for 40 grams. If you’re grabbing one as a healthy afternoon snack five days a week, that quickly adds up to £468 a year! The healthy snack bar market is booming. In 2017 it was valued at £365 million, growing by 1.5 percent in a year. This growth is not surprising when you look around the impulse-buy section of supermarkets. Just by the tills, next to the crisps, you’ll often see energy balls, protein bars and ‘raw’ health food bars in their bright packaging. Yes, they are generally better for you than a chocolate bar or a packet of crisps, but can you really afford to spend so much on snacks? Invest in bags of dates, nuts, oats and seeds and in just 10 minutes you could make your own energy balls or raw brownies for as little as 26p for a 40g portion. That could save you just over £400 a year. See our Eat Well For Less video below to find out how to make your own fruit and nut snacks and save cash!
Quick fish curry recipe
 An incredible coconut fish curry that Giorgio Locatelli says is the best he's ever had. 3 tbsp sunflower oil 2 large onions, finely chopped4 garlic cloves, crushed 4cm/1½in fresh root ginger, finely grated 1 tsp ground coriander 2 tsp garam masala 10 curry leaves 2–3 tbsp palm sugar (available from Asian grocers) or light brown sugar400g tin coconut milk 3 limes, juice only5 vine-ripened tomatoes, chopped and blended700g/1lb 9oz skinless salmon fillet, cut into 2cm/¾in-wide finger-length pieces3 tbsp grated creamed coconut, to garnish handful fresh coriander, chopped, to garnish freshly steamed basmati rice, to serve (optional) 3 tbsp sunflower oil 2 large onions, finely chopped 4 garlic cloves, crushed 4cm/1½in fresh root ginger, finely grated 1 tsp ground coriander 2 tsp garam masala 10 curry leaves 2–3 tbsp palm sugar (available from Asian grocers) or light brown sugar 400g tin coconut milk 3 limes, juice only 5 vine-ripened tomatoes, chopped and blended 700g/1lb 9oz skinless salmon fillet, cut into 2cm/¾in-wide finger-length pieces 3 tbsp grated creamed coconut, to garnish handful fresh coriander, chopped, to garnish freshly steamed basmati rice, to serve (optional) Method Heat the oil in a heavy-bottomed saucepan over a low heat. Add the onions and fry for 15 minutes, or until soft and starting to turn golden. Add the garlic, ginger, ground coriander, garam masala and curry leaves and cook for 1 minute. Add the palm sugar, coconut milk, lime juice and blended tomatoes and cook for 10–15 minutes, or until slightly reduced. Add the salmon and gently poach for 5–6 minutes. Serve with steamed basmati rice if desired, garnished with coconut cream and fresh coriander. Heat the oil in a heavy-bottomed saucepan over a low heat. Add the onions and fry for 15 minutes, or until soft and starting to turn golden. Heat the oil in a heavy-bottomed saucepan over a low heat. Add the onions and fry for 15 minutes, or until soft and starting to turn golden. Add the garlic, ginger, ground coriander, garam masala and curry leaves and cook for 1 minute. Add the palm sugar, coconut milk, lime juice and blended tomatoes and cook for 10–15 minutes, or until slightly reduced. Add the garlic, ginger, ground coriander, garam masala and curry leaves and cook for 1 minute. Add the palm sugar, coconut milk, lime juice and blended tomatoes and cook for 10–15 minutes, or until slightly reduced. Add the salmon and gently poach for 5–6 minutes. Add the salmon and gently poach for 5–6 minutes. Serve with steamed basmati rice if desired, garnished with coconut cream and fresh coriander. Serve with steamed basmati rice if desired, garnished with coconut cream and fresh coriander.
Saag aloo recipe
 Traditional Punjabi cooking includes many vegetarian dishes. Saag aloo is made with saag (a variety of greens, including mustard greens), potatoes and spices. This vegan recipe uses frozen spinach: it could also be called palak aloo (palak meaning spinach). It makes a simple and inexpensive midweek meal, served with a bowl of dal and some chapatis or rice. Each serving provides 200 kcal, 5g protein, 20g carbohydrates (of which 4g sugars), 10g fat (of which 1g saturates), 5.5g fibre and 0.9g salt. 3 tbsp vegetable oil2 tsp cumin seeds5 garlic cloves, sliced2 bird’s-eye green chillies, finely chopped115g/4oz onion, finely chopped1 tbsp ground coriander 1 tsp ground turmeric 400g/14oz frozen chopped spinach 350g/12oz potatoes, peeled, cut into large cubes and boiled until just tender1cm/½in piece fresh root ginger, cut into sliverssalt 3 tbsp vegetable oil 2 tsp cumin seeds 5 garlic cloves, sliced 2 bird’s-eye green chillies, finely chopped 115g/4oz onion, finely chopped 1 tbsp ground coriander 1 tsp ground turmeric 400g/14oz frozen chopped spinach 350g/12oz potatoes, peeled, cut into large cubes and boiled until just tender 1cm/½in piece fresh root ginger, cut into slivers salt Method Heat the oil in a large saucepan or wok over a medium heat. Add the cumin seeds and, as they begin to sizzle, add the garlic and chillies. Fry for a minute, then add the onion and continue to fry for 7–8 minutes, stirring well. Add the coriander and turmeric and stir well. Add the frozen spinach, put a lid on the pan and cook over a medium heat for 5 minutes. Season with salt. As the spinach begins to release its moisture, turn the heat to low and cook for a further 5 minutes. Add the cubed potato and ginger and cook for 5 minutes: the potato will absorb any residual moisture. Serve with chapatis or rice. Heat the oil in a large saucepan or wok over a medium heat. Add the cumin seeds and, as they begin to sizzle, add the garlic and chillies. Fry for a minute, then add the onion and continue to fry for 7–8 minutes, stirring well. Heat the oil in a large saucepan or wok over a medium heat. Add the cumin seeds and, as they begin to sizzle, add the garlic and chillies. Fry for a minute, then add the onion and continue to fry for 7–8 minutes, stirring well. Add the coriander and turmeric and stir well. Add the frozen spinach, put a lid on the pan and cook over a medium heat for 5 minutes. Season with salt. As the spinach begins to release its moisture, turn the heat to low and cook for a further 5 minutes. Add the coriander and turmeric and stir well. Add the frozen spinach, put a lid on the pan and cook over a medium heat for 5 minutes. Season with salt. As the spinach begins to release its moisture, turn the heat to low and cook for a further 5 minutes. Add the cubed potato and ginger and cook for 5 minutes: the potato will absorb any residual moisture. Serve with chapatis or rice. Add the cubed potato and ginger and cook for 5 minutes: the potato will absorb any residual moisture. Serve with chapatis or rice.
Coconut egg curry recipe
Egg coconut masala curry (egg moilee) This is a nice, simple vegetarian egg curry with a delicate coconut masala. The whole eggs are fried first then finished off in the curry. 3 tbsp vegetable oil6 free-range eggs, hard-boiled, peeled and left whole1 tsp ground turmeric1 tsp Kashmiri chilli powder400ml/14fl oz coconut milk2 medium red onions, very thinly sliced4cm/1½in fresh root ginger, finely shredded3 fresh green chillies, thinly sliced, with seeds½ tsp salt1 tsp sugarhandful of coriander leaves, chopped½ tsp garam masala 3 tbsp vegetable oil 6 free-range eggs, hard-boiled, peeled and left whole 1 tsp ground turmeric 1 tsp Kashmiri chilli powder 400ml/14fl oz coconut milk 2 medium red onions, very thinly sliced 4cm/1½in fresh root ginger, finely shredded 3 fresh green chillies, thinly sliced, with seeds ½ tsp salt 1 tsp sugar handful of coriander leaves, chopped ½ tsp garam masala boiled basmati rice boiled basmati rice Method Heat the oil in a heavy-based saucepan or karahi over a medium heat, add the whole eggs and fry for 1–2 minutes, or until lightly coloured, then add the turmeric and chilli powder and cook for another 30 seconds. Stir in the coconut milk and bring to a simmer.Add the onions, ginger, chillies and salt, and simmer for five minutes, or until the coconut milk has reduced in volume by half and the onions are just softened, adding a splash of water if it becomes too thick. Stir in the sugar and coriander and sprinkle with garam masala. Halve the eggs, and serve with rice. Heat the oil in a heavy-based saucepan or karahi over a medium heat, add the whole eggs and fry for 1–2 minutes, or until lightly coloured, then add the turmeric and chilli powder and cook for another 30 seconds. Stir in the coconut milk and bring to a simmer. Heat the oil in a heavy-based saucepan or karahi over a medium heat, add the whole eggs and fry for 1–2 minutes, or until lightly coloured, then add the turmeric and chilli powder and cook for another 30 seconds. Stir in the coconut milk and bring to a simmer. Add the onions, ginger, chillies and salt, and simmer for five minutes, or until the coconut milk has reduced in volume by half and the onions are just softened, adding a splash of water if it becomes too thick. Stir in the sugar and coriander and sprinkle with garam masala. Halve the eggs, and serve with rice. Add the onions, ginger, chillies and salt, and simmer for five minutes, or until the coconut milk has reduced in volume by half and the onions are just softened, adding a splash of water if it becomes too thick. Stir in the sugar and coriander and sprinkle with garam masala. Halve the eggs, and serve with rice.
Microwave vegetable curry recipe
 Possibly the easiest curry you’ll ever make! This microwave vegetable curry is quick, simple and very tasty. This recipe was tested using a 900W microwave. If your microwave has fewer watts you will need to increase the cooking time, and if it has more you will need to reduce it. 100g/3½oz frozen spinach (2 cubes)1 tbsp vegetable or sunflower oil3 tbsp medium Indian curry paste, such as tikka masala or rogan josh1 onion, finely chopped375g/13oz butternut squash, peeled and cut into 3cm/1¼in chunks200g/7oz coconut cream or 400g tin coconut milk, not shaken100g/3½oz frozen peas 100g/3½oz frozen spinach (2 cubes) 1 tbsp vegetable or sunflower oil 3 tbsp medium Indian curry paste, such as tikka masala or rogan josh 1 onion, finely chopped 375g/13oz butternut squash, peeled and cut into 3cm/1¼in chunks 200g/7oz coconut cream or 400g tin coconut milk, not shaken 100g/3½oz frozen peas Method Put the frozen spinach in a microwaveable bowl and microwave on high for 2 minutes. Set aside. Put the oil, curry paste, onion and squash in a large microwaveable mixing bowl and mix well. Cover the bowl with a plate and cook on high for 10 minutes, or until the squash is tender. If using coconut milk, scoop out the thick, solid coconut cream from the top of the tin, avoiding the liquid underneath. Add the coconut cream to the curry. Stir in the spinach, along with any liquid, and the frozen peas. Cover the dish with the plate, return to the microwave and cook for a further 5 minutes, or until hot throughout. Serve with warm naan bread or microwave rice. Put the frozen spinach in a microwaveable bowl and microwave on high for 2 minutes. Set aside. Put the frozen spinach in a microwaveable bowl and microwave on high for 2 minutes. Set aside. Put the oil, curry paste, onion and squash in a large microwaveable mixing bowl and mix well. Cover the bowl with a plate and cook on high for 10 minutes, or until the squash is tender. Put the oil, curry paste, onion and squash in a large microwaveable mixing bowl and mix well. Cover the bowl with a plate and cook on high for 10 minutes, or until the squash is tender. If using coconut milk, scoop out the thick, solid coconut cream from the top of the tin, avoiding the liquid underneath. Add the coconut cream to the curry. Stir in the spinach, along with any liquid, and the frozen peas. If using coconut milk, scoop out the thick, solid coconut cream from the top of the tin, avoiding the liquid underneath. Add the coconut cream to the curry. Stir in the spinach, along with any liquid, and the frozen peas. Cover the dish with the plate, return to the microwave and cook for a further 5 minutes, or until hot throughout. Serve with warm naan bread or microwave rice. Cover the dish with the plate, return to the microwave and cook for a further 5 minutes, or until hot throughout. Serve with warm naan bread or microwave rice. Recipe tips You can use a 350g packet of ready-prepared squash or squash and sweet potato mix if you like. Other prepared vegetables will also work, but you’ll need to adjust the cooking time.