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Lentil and vegetable pasta bake recipe
 A batch-cooked tomato and lentil sauce forms the base of this oh-so-easy pasta bake. It's quickly finished under the grill, which creates a lovely melted cheese top with plenty of crispy bits to be enjoyed. This recipe is part of a vegetarian batch cook meal plan. It is designed to be made in conjunction with a low-cost store-cupboard . Each serving provides 339 kcal, 17.5g protein, 38.5g carbohydrate (of which 9g sugars), 11g fat (of which 5.8g saturates), 8.1g fibre and 0.56g salt. 300g/10½oz dried pasta1 broccoli head (about 360g/12½oz), cut into bite-sized pieces⅓ of the batch-cooked tomato and lentil sauce, about 900g/2lb cooked weight1 tbsp paprika100g/3½oz cheddar, gratedsalt and ground black pepper 300g/10½oz dried pasta 1 broccoli head (about 360g/12½oz), cut into bite-sized pieces ⅓ of the batch-cooked tomato and lentil sauce, about 900g/2lb cooked weight ⅓ of the batch-cooked tomato and lentil sauce, about 900g/2lb cooked weight 1 tbsp paprika 100g/3½oz cheddar, grated salt and ground black pepper Method Cook the pasta in a saucepan of salted boiling water for 6 minutes. Add the broccoli and cook for a further 5 minutes or until the pasta and the broccoli are both cooked.Meanwhile, heat the tomato and lentil sauce and paprika in a small saucepan for 5–10 minutes or until piping hot. Taste and season with salt and pepper if needed. Preheat the grill to high.Drain the pasta and broccoli and place in a shallow, heatproof dish. Add the tomato sauce mixture and stir to combine. Sprinkle over the cheese. Put under the grill for 5 minutes or until the cheese is melted and golden. Serve immediately. Cook the pasta in a saucepan of salted boiling water for 6 minutes. Add the broccoli and cook for a further 5 minutes or until the pasta and the broccoli are both cooked. Cook the pasta in a saucepan of salted boiling water for 6 minutes. Add the broccoli and cook for a further 5 minutes or until the pasta and the broccoli are both cooked. Meanwhile, heat the tomato and lentil sauce and paprika in a small saucepan for 5–10 minutes or until piping hot. Taste and season with salt and pepper if needed. Preheat the grill to high. Meanwhile, heat the tomato and lentil sauce and paprika in a small saucepan for 5–10 minutes or until piping hot. Taste and season with salt and pepper if needed. Preheat the grill to high. Drain the pasta and broccoli and place in a shallow, heatproof dish. Add the tomato sauce mixture and stir to combine. Sprinkle over the cheese. Put under the grill for 5 minutes or until the cheese is melted and golden. Serve immediately. Drain the pasta and broccoli and place in a shallow, heatproof dish. Add the tomato sauce mixture and stir to combine. Sprinkle over the cheese. Put under the grill for 5 minutes or until the cheese is melted and golden. Serve immediately. Recipe tips If you are making this recipe outside of the meal plan, refer to the barbecue bean pie recipe for instructions on how to make the batch-cooked tomato and lentil sauce.
Lentil and bean chilli recipe
 This simple chilli uses a portion of batch-cooked tomato and lentil sauce as it's base, meaning you can whip up a healthy veggie dinner in 20 minutes. This recipe is part of a vegetarian batch cook meal plan. It is designed to be made in conjunction with a low-cost store-cupboard . Each serving provides 387 kcal, 23.2g protein, 54.5g carbohydrate (of which 12g sugars), 4g fat (of which 0.7g saturates), 19.6g fibre and 0.12g salt. ⅓ of the batch-cooked tomato and lentil sauce (about 900g/2lb cooked weight) 2 x 400g tins kidney beans, drained and rinsed3 peppers, seeds removed and chopped into 2cm/¾in cubes1 tbsp ground cumin2 tsp paprika½ tsp dried chilli flakessalt and ground black pepper200g/7oz rice, cooked according to pack instructions ⅓ of the batch-cooked tomato and lentil sauce (about 900g/2lb cooked weight) 2 x 400g tins kidney beans, drained and rinsed 3 peppers, seeds removed and chopped into 2cm/¾in cubes 1 tbsp ground cumin 2 tsp paprika ½ tsp dried chilli flakes salt and ground black pepper 200g/7oz rice, cooked according to pack instructions Method Place the sauce, kidney beans, peppers, cumin, paprika and chilli flakes in a large saucepan over a medium heat. Season with salt and pepper and mix everything together. Cover the pan with the lid and cook for 15–20 minutes until the peppers are cooked through. If the sauce thickens so much that it is sticking to the pan, add a splash of water as it cooks. Serve hot with the rice alongside. Place the sauce, kidney beans, peppers, cumin, paprika and chilli flakes in a large saucepan over a medium heat. Season with salt and pepper and mix everything together. Place the sauce, kidney beans, peppers, cumin, paprika and chilli flakes in a large saucepan over a medium heat. Season with salt and pepper and mix everything together. Cover the pan with the lid and cook for 15–20 minutes until the peppers are cooked through. If the sauce thickens so much that it is sticking to the pan, add a splash of water as it cooks. Serve hot with the rice alongside. Cover the pan with the lid and cook for 15–20 minutes until the peppers are cooked through. If the sauce thickens so much that it is sticking to the pan, add a splash of water as it cooks. Serve hot with the rice alongside. Recipe tips If you making this recipe outside of the meal plan, refer to the barbecue bean pie recipe for instructions on how to make the batch-cooked tomato and lentil sauce.
Could eating more iron stop you feeling tired?
By Fiona Hunter, Nutritionist A recent survey found that one in eight of us feels tired all the time. It’s surprising, then, that we are only just starting to understand some of the causes of tiredness and fatigue. What’s more, new research is throwing up some surprising facts about the role that diet plays. How does iron deficiency affect you? Iron deficiency is the most common nutritional deficiency in the world. More than 30% of the world's population is anaemic, according to the World Health Organisation. The National Diet and Nutrition Survey finds that 49% of girls aged 11–18 and 25% of women aged 19–64 in the UK have low iron intakes. What effect does this have on energy levels? Watch the video to find out. Fiona Hunter explains the impact of iron deficiency on the body. Can boosting your iron help if you're not anaemic? Experts believe that increasing your iron intake may give you more energy if your iron stores are low, even if your haemoglobin (the part of your red blood cells that carries oxygen) levels are above the cut-off for anaemia. Non-anaemic iron deficiency is estimated to affect about three times as many people as iron-deficiency anaemia. The British Medical Journal and NHS agree that it may be an under-recognised cause of fatigue, particularly among women of child-bearing age. To put this problem into context, according to the National Diet and Nutrition Survey, 9% of older girls have iron-deficiency anaemia, but nearly 49% have low iron stores intakes. Among 35–49 year old women, 5% have iron-deficiency anaemia, but nearly 25% have low iron intakes. Anaemia and low iron stores are rare among boys and men under the age of 64, but are significant risks for those over the age of 65. Does that mean you should take iron supplements if you feel tired? Not necessarily – it is important to see your doctor and ask for a diagnosis as it is possible to overdose on iron. What should you eat to reduce tiredness? Can other deficiencies cause fatigue? Many of us take vitamin or mineral supplements. But how commonly is tiredness caused by vitamin or mineral deficiencies apart from iron? Vitamin D: One in six of the UK adult population has low levels of vitamin D. Symptoms include fatigue. Vitamin D can be sourced from sunlight and supplements. Vitamin B12: More common in older people, tiredness is a symptom of B12 or folate anaemia, but it's usually caused by absorption issues. Always consult a doctor Always consult a doctor if you are feeling tired to rule out a serious medical cause. Also speak to your GP before taking supplements, as it is possible to overdose on some vitamins and minerals. Originally published September 2018. Updated June 2024
23 healthy snacks to keep you full
Whether it's a mid-morning hunger pang or mid-afternoon slump, a snack can help perk us up. Here are some options that come packed with nutrients… Listen to your hunger Snacks take the edge off hunger so that you don’t overeat at meals. There are so many snacks on offer at supermarkets, there's always an opportunity to grab something fast. However, many of these snacks are high in sugar, fat or salt and won't keep you going until mealtimes. The best snacks have a combination of satisfying protein and fibre, are nutritious and taste really good. High-protein snacks Ricotta cheese is fresh and light but packed with protein. ricotta pot with blueberries125g low-fat plain yoghurt20 almonds or other unsalted nutscrispbread and 1 tbsp light soft cheese2 tbsp hummus and vegetable stickshard-boiled eggwholemeal pitta and savoury yoghurt dip1 tbsp peanut butter and celery or apple ricotta pot with blueberries 125g low-fat plain yoghurt 20 almonds or other unsalted nuts crispbread and 1 tbsp light soft cheese 2 tbsp hummus and vegetable sticks hard-boiled egg wholemeal pitta and savoury yoghurt dip 1 tbsp peanut butter and celery or apple High-fibre snacks Image source, BBC Food Kale crisps are full of fibre, nutrition and are deliciously moreish when flavoured with spices. kale crispspopcornmalt loafbaked samosaswholegrain rice cakeshalf an avocadohandful of berries2 dried apricotshandful cherry tomatoeshandful grapesa pear or an appleoat pot kale crisps popcorn malt loaf baked samosas wholegrain rice cakes half an avocado handful of berries 2 dried apricots handful cherry tomatoes handful grapes a pear or an apple oat pot Easy ideas for healthy snacks Give crisps and cakes a miss and try Priya Tew’s healthier snacks to keep kids feeling fuller for longer. Drink more water Because our bodies get a lot of hydration from food, the signals for hunger and thirst can be confused. Keep drinking water throughout the day, with the occasional cup of tea, coffee or fruit teas. Published May 2019 Want more? Visit BBC Food on Instagram, Facebook and Pinterest. Want to watch the latest Food TV programmes? Visit BBC iPlayer.
Is bread bad for you?
by Dan Lepard, in association with nutritionist Azmina Govindji Bread has been a staple of our diet since ancient times. Primitive people baked flat breads 12,000 years ago by mixing flour and water and baking them in the sun. The Egyptians are thought to have discovered how to make risen bread with a starter made from wild yeast. Today, bread is sometimes demonised as a carbohydrate source that makes people fat, and it is often the first thing thrown out by dieters. Some argue that industrial bread production means too many preservatives, additives and salt, making it unhealthy. But bread can be a good source of both carbohydrates and whole grains that are needed in a balanced diet. Different breads have different properties. Instead of avoiding bread, knowing what is in each slice and watching how much of it you eat each day is usually the healthier course. A tale of two loaves When it comes to nutrition, which is better: homemade or shop-bought? What's in your bread? Various types of flour are used in bread making. Wholemeal flour is made from whole wheat grains, while white flour is made only from the central part of the grain, the endosperm. Salt is needed to control yeast growth, make the dough more stretchy and enhance flavour. Is one type of bread better than another? All bread is a great source of carbohydrates, the body's energy fuel. But the carbohydrates in wholemeal bread are digested more slowly than those in the more refined white bread, and so keep you going for longer. Wholemeal bread usually also contains more fibre and nutrients like vitamin B, calcium and iron, which tend to be lost in the white flour refining process – although some of these ‘micronutrients’ must now by law be put back into white flour after milling. Factory-baked loaves may contain additional ingredients such as sugar, oil, vinegar, preservatives and flour treatment agents. Which bread is healthiest? Who should avoid bread? Counting your calorie intake is a good idea if you want to lose weight. But of course it’s not just carbohydrates that pile on calories. Some people avoid bread because they have an intolerance to wheat or gluten (a protein found in wheat). A smaller number of people are allergic to wheat. Wheat intolerance can give rise to bloating, diarrhoea and other digestive problems, and requires blood tests and internal examinations for a diagnosis. Allergic reactions to wheat can come on very suddenly and so are easier to identify. Around one in a hundred people in the UK have the more serious coeliac disease, an auto-immune disease in which gluten damages the small intestine and impairs the body’s ability to absorb food. But bread can still be on the menu if you are coeliac, wheat intolerant or allergic – it just needs to be made with wheat-free or gluten-free flours. If you think you have a problem with bread you should talk to your doctor. Unless you have one of these conditions, there is no evidence that eating bread can cause bloating or other digestive problems. How to make sourdough bread Patrick Ryans makes a sourdough loaf
The budget ingredient doctors would “probably prescribe”
Pulses, including beans, lentils and peas, are easy to cook, delicious and cheap. What’s more they’re incredibly good for you, says Dr Rupy Aujla. At a time when food budgets are pushed, many of us are trying to find ways to keep costs down while still getting all the nutrients (and flavour) we need. Pulses are a great way to do this, says Aujla. What’s the difference between pulses and legumes? Legumes are the plants, while pulses are the seeds or beans you’ll find in them. For a plant to be classified as a legume it must be part of the fabaceae family. Common pulses include kidney beans, butter beans, red lentils and chickpeas. The health benefits of pulses “Plant-based protein, lots of different types of fibre, very good for your gut health, [beans] are the kind of food we want to be focusing our [meals] around because they’re cheap and so nutritious,” explains Aujla. There’s also evidence eating beans and pulses regularly in the context of a Mediterranean diet may help prevent Type-2 diabetes in older adults at high cardiovascular risk. “If a drug had that kind of result, we’d probably prescribe it”, says Aujla. When combined with grains in a meal, pulses can provide a ‘complete protein’, which means you get all nine essential amino acids (the building blocks of protein) your body needs. For example, wheat is low in the amino acid lysine, but beans are high in it, so you can serve them together for a complete protein, like in Aujla's wholegrain black bean stir-fry. Other pairings include beans on wholegrain toast and hummus with wholewheat pitta. Pulses are also packed with fibre, a nutrient 90% of us lack. Insoluble fibre is believed to be beneficial for your gut microbiome, because bacteria in the gut ferments it. Soluble fibre has been shown to reduce elevated cholesterol levels and promote heart health. Pulses also contain vitamins and minerals, including copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc. Dried pulses tend to be cheaper than tinned. Dried red lentils only need boiling for around 20 minutes – try them in Aujla’s red lentil dal or mulligatawny soup. Many dried beans and peas, such as chickpeas, black, pinto and kidney beans, need soaking for several hours before cooking and some need boiling for an hour until soft, but it’s easy to do. To get the same amount of beans as a 400g tin you will need about 120g/4¼oz dried beans. You can prepare more dried beans or peas than you need for a recipe and freeze the leftovers to use another time. Aujia uses dried pinto beans in his chipotle stew and dried kidney beans in smoky jambalaya. Go to BBC Food for more of Aujla’s delicious bean, lentil and chickpea recipes. Originally published July 2021, updated March 2024
Pan-fried salmon recipe
 Get dinner on the table in 10 minutes with this simple pan-fried salmon recipe that gets added flavour from zesty lemon. Serve with broccoli to help you on the way to 5-a-day. 25g/1oz butter150g/5½oz salmon fillet, skin on, thickly sliced½ lemon, juice only, plus lemon wedges to garnishsmall handful Tenderstem broccoli salt and freshly ground black pepper 25g/1oz butter 150g/5½oz salmon fillet, skin on, thickly sliced ½ lemon, juice only, plus lemon wedges to garnish small handful Tenderstem broccoli salt and freshly ground black pepper Method Melt the butter in a frying pan. Add the salmon skin-side down, season with salt and freshly ground black pepper and squeeze over a little lemon juice. Fry for 2-3 minutes, then turn the salmon over and fry for a further 1-2 minutes, or until cooked through. Squeeze over a little more lemon juice and taste to check the seasoning. Remove from the pan and set aside.Place the broccoli into a pan of boiling salted water and boil for 3-4 minutes, or until al dente. Drain the broccoli.To serve, pile the broccoli onto a serving plate and top with the pan-fried salmon. Garnish with lemon wedges. Melt the butter in a frying pan. Add the salmon skin-side down, season with salt and freshly ground black pepper and squeeze over a little lemon juice. Fry for 2-3 minutes, then turn the salmon over and fry for a further 1-2 minutes, or until cooked through. Squeeze over a little more lemon juice and taste to check the seasoning. Remove from the pan and set aside. Melt the butter in a frying pan. Add the salmon skin-side down, season with salt and freshly ground black pepper and squeeze over a little lemon juice. Fry for 2-3 minutes, then turn the salmon over and fry for a further 1-2 minutes, or until cooked through. Squeeze over a little more lemon juice and taste to check the seasoning. Remove from the pan and set aside. Place the broccoli into a pan of boiling salted water and boil for 3-4 minutes, or until al dente. Drain the broccoli. Place the broccoli into a pan of boiling salted water and boil for 3-4 minutes, or until al dente. Drain the broccoli. To serve, pile the broccoli onto a serving plate and top with the pan-fried salmon. Garnish with lemon wedges. To serve, pile the broccoli onto a serving plate and top with the pan-fried salmon. Garnish with lemon wedges. Recipe tips Lemon juice is great for adding flavour to dishes, you can buy a bottle of lemon juice for as little as 60p.
Broccoli pesto recipe
Spaghetti with broccoli pesto Boost your five-a-day by swapping pine nuts for broccoli in this tangy broccoli pesto pasta. It’s ideal as a quick midweek supper that even the kids will eat. Equipment and preparation: You will need a food processor for this recipe. 300g/10½oz dried spaghetti350g/12oz broccoli (about one head), broken into florets and stem chopped30g/1oz fresh basil leaves and stems30g/1oz Parmesan, finely grated, plus extra to garnish (or similar vegetarian hard cheese)½ garlic clove, finely grated3 tbsp olive oil1 tbsp lemon juicesalt and freshly ground black pepper 300g/10½oz dried spaghetti 350g/12oz broccoli (about one head), broken into florets and stem chopped 30g/1oz fresh basil leaves and stems 30g/1oz Parmesan, finely grated, plus extra to garnish (or similar vegetarian hard cheese) ½ garlic clove, finely grated 3 tbsp olive oil 1 tbsp lemon juice salt and freshly ground black pepper Method Cook the spaghetti in a large saucepan of boiling salted water according to the packet instructions.Meanwhile, steam the broccoli over a pan of boiling water for 6 minutes, until it starts to soften but is still a vivid green. Place the broccoli in a food processor bowl, add the basil, Parmesan, garlic, olive oil and lemon juice and pulse until just blended. Taste and season with salt and freshly ground black pepper. Drain the pasta and return to the pan, then add the pesto and stir through to combine. Serve with some extra Parmesan grated over the top. Cook the spaghetti in a large saucepan of boiling salted water according to the packet instructions. Cook the spaghetti in a large saucepan of boiling salted water according to the packet instructions. Meanwhile, steam the broccoli over a pan of boiling water for 6 minutes, until it starts to soften but is still a vivid green. Meanwhile, steam the broccoli over a pan of boiling water for 6 minutes, until it starts to soften but is still a vivid green. Place the broccoli in a food processor bowl, add the basil, Parmesan, garlic, olive oil and lemon juice and pulse until just blended. Taste and season with salt and freshly ground black pepper. Place the broccoli in a food processor bowl, add the basil, Parmesan, garlic, olive oil and lemon juice and pulse until just blended. Taste and season with salt and freshly ground black pepper. Drain the pasta and return to the pan, then add the pesto and stir through to combine. Drain the pasta and return to the pan, then add the pesto and stir through to combine. Serve with some extra Parmesan grated over the top. Serve with some extra Parmesan grated over the top.
Make-ahead couscous salad recipe
 A hearty couscous salad that is so simple to make. For a slightly different flavour, use the zest and juice of one lime. Serve with plain grilled chicken or fish for an easy summer meal. Each serving provides 280kcal, 8g protein, 31g carbohydrate (of which 2g sugars), 13g fat (of which 2g saturates), 3g fibre and 0g salt. 225g/8oz couscous1 bunch fresh parsley, chopped1 bunch fresh coriander, chopped1 red onion, very finely chopped1 lemon, zest and juice½ cucumber, de-seeded and finely diced30g/1oz sunflower seeds, toasted30g/1oz sesame seeds, toasted4 tbsp olive oilsalt and freshly ground black pepper 225g/8oz couscous 1 bunch fresh parsley, chopped 1 bunch fresh coriander, chopped 1 red onion, very finely chopped 1 lemon, zest and juice ½ cucumber, de-seeded and finely diced 30g/1oz sunflower seeds, toasted 30g/1oz sesame seeds, toasted 4 tbsp olive oil salt and freshly ground black pepper Method Cover the couscous with twice its volume of hot water and leave to soak for 10 minutes. Mix together with the remaining ingredients and leave to stand for 30 minutes to let the flavours develop.Serve at room temperature. Cover the couscous with twice its volume of hot water and leave to soak for 10 minutes. Cover the couscous with twice its volume of hot water and leave to soak for 10 minutes. Mix together with the remaining ingredients and leave to stand for 30 minutes to let the flavours develop. Mix together with the remaining ingredients and leave to stand for 30 minutes to let the flavours develop. Serve at room temperature. Serve at room temperature.