A WEEK OF HEALTHY MEALS

Eat well and feel great with these lighter midweek meals, plus ideas for snacks, breakfasts and puddings

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HIGH IN FIBRE, GOOD SOURCE OF IRON, FOLIC ACID & VIT C 3 OF YOUR 5-A-DAY

Meat-free Monday

Stir-fried winter veg 

Serves 4Prep 15 mins Cook 25 mins VEGETARIAN

200g quinoa or brown rice 

5 tbsp olive oil

2 garlic cloves, finely chopped

3 carrots, cut into thin sticks

320g leeks, sliced

320g broccoli, cut into small florets

100g sundried tomatoes, drained and chopped

200ml vegetable stock

2 tsp tomato purée

1 lemon, juiced

1 Cook the quinoa or rice following pack instructions. Meanwhile, heat 3 tbsp oil in a wok or large pan, then add the garlic and quickly fry for 1 min. Add the carrots, leeks and broccoli, then stir-fry for 2 mins.

2 Add the sundried tomatoes, mix together the stock and tomato purée, then add to the pan. Cover, then cook for 3 mins. Drain the quinoa or rice, then toss in the remaining oil and the lemon juice. Divide between warm plates and spoon the vegetables on top.

PER SERVING 414 kcals, fat 22g, saturates 3g, carbs 42g, sugars 14g, fibre 9g, protein 15g, salt 1g

FRESH & HEALTHY BREAKFASTS

Winter smoothie

Low fat, good source of vitamin C, counts as 3 of 5-a-day Serves 1 VEGETARIAN

Blend 4 tbsp low-fat natural yogurt with 1 small banana, 150ml orange juice, 1 tbsp wheatgerm and the sieved juice from 1 passion fruit.

PER SERVING 220 kcals, fat 2g, saturates 1g, carbs 43g, sugars 37g, fibre 4g, protein 9g, salt 0.2g