Improve your wellbeing with better nutrition

Without eating well, how can we get the energy we need?

It’s not about blitzing up lettuce leaves or trying fad diets, just making better choices. What we eat can improve our energy levels, our mood, how well we sleep – everything.

We get fed so much information - good and bad - and if you are trying your best to stay healthy and manage your weight then it is often very difficult to know where to start.

Find out more about how you can improve your eating habits.

Super healthy meal ideas

Help for Heroes

INGREDIENTS

  • 1 ½ tablespoons coconut oil
  • 1 small red onion, roughly diced
  • 1 small courgette, cut into chunks
  • 1 small aubergine, cut into chunks
  • 1 clove of garlic, crushed or finely chopped
  • 1 sprig of thyme
  • 1 small tin of chopped tomatoes
  • 2 teaspoons balsamic vinegar
  • 2 salmon fillets
  • 2 duck eggs
  • 1 tablespoon white wine vinegar
  • 1 handful of rocket, for serving

METHOD

  • Melt the coconut oil in a large saucepan. Add the onion, courgette and aubergine, and cook off until the vegetables are starting to soften.
  • Pull the leaves off the thyme sprig and add to the pan, stirring for another minute before adding the chopped tomatoes.
  • Add the balsamic vinegar then bring to a boil, before reducing to a simmer. Let the ratatouille bubble away for about 15 minutes, until the vegetables are soft and the tomato sauce has reduced.
  • While the veggies are simmering away, slide the salmon fillets into the boiling water. Bring back to a simmer, then cook the fish for 10 minutes, or until just cooked through.
  • In a separate pan or skillet, melt 1 teaspoon of coconut oil on a medium-high heat. Season the flesh-side of the salmon with a pinch of sea salt and freshly ground pepper, then place the salmon flesh-side down and cook for about 2-3 minutes until it is golden brown.
  • Boil a saucepan of water with the white wine vinegar, and poach the duck eggs for three minutes, before lifting out with a slotted spoon and laying to rest for a couple more minutes.
  • Serve together with a rocket salad.
Help for Heroes

INGREDIENTS

  • 500g lean minced lamb
  • 800ml organic chicken or vegetable stock
  • 2 sprigs of fresh rosemary
  • 2 tablespoons semi-skimmed milk
  • 1 x 400g tin of cannellini beans
  • 1 tablespoon Worcestershire sauce
  • 2 onions
  • 1 teaspoon mint sauce
  • 15g mature Cheddar cheese
  • 2 carrots
  • 350g frozen peas
  • 800g potatoes
  • 2 sticks of celery
  • 800g butternut squash
  • 250g mushrooms
  • 100g spinach leaves
  • 1 heaped tablespoon plain flour

METHOD

  • Put the mince into a cold casserole pan. Place on a high heat, add a good pinch of black pepper and cook for 15 minutes, or until dark golden, breaking it up with a wooden spoon.
  • Pick and finely chop the rosemary leaves, drain the beans, then stir both into the pan. Cook and stir for 8 minutes, or until the beans start to pop.
  • Peel the onions and carrots, trim the celery, wipe the mushrooms clean, then finely chop. Stir into the pan and sweat down for around 10 minutes on medium-high, stirring occasionally.
  • Stir in the flour, followed by the stock. Bring to the boil, then simmer on a low heat with the lid on for 30 minutes.
  • Meanwhile, preheat the oven to 180ºC.
  • Wash the squash and potatoes and cut into chunks. Cook in a large pan of boiling salted water for 10 minutes or until cooked through, drain well, mash with the milk and grated cheese, and season.
  • Add the Worcestershire and mint sauces to the mince, before adding the peas and spinach, and topping with the mash.
  • Bake for 35-45 minutes, and serve.
Help for Heroes

INGREDIENTS

  • 2 boneless skinless chicken breasts
  • 1 red bell pepper, cut into strips
  • 1 red chilli
  • 1 small courgette, cut into sticks
  • 1 medium onion, cut into strips
  • 1 lime, zest and juice
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • ½ teaspoon ground coriander
  • 2 teaspoons olive oil

To serve:

  • Baby gem lettuce leaves
  • 2 tablespoons natural yoghurt
  • Avocado
  • 1 teaspoon chilli flakes

METHOD

  • Put a griddle pan on a high heat.
  • Halve, deseed and slice the pepper and courgette into thin strips, then peel, halve, and finely slice the onion. Slice the chicken lengthways into long strips, roughly the same size as the pepper strips. De-seed and finely chop the chilli.
  • Put the peppers, onion, chicken and chilli into a bowl with the paprika, coriander and cumin. Squeeze over the juice and zest of the lime, drizzle over 1 tablespoon of oil, season with a good pinch of black pepper and mix well. Put aside to marinate for 5 minutes or so.
  • Using tongs, place the pepper, onion, and chicken into a pan or wok and cook for 6 to 8 minutes, or until the chicken is golden and cooked through and the vegetables are softened.
  • Halve, skin and destone the avocado, add a bit of lime juice and the chilli flakes, then mash up.
  • Serve using the baby gem leaves as tortillas and garnish with the yoghurt and avocado.

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