NOURISHING EATS

The whole family will love these dishes - plus they're packed with good-for-you nutrients and on the table in under an hour

- Lucy Whyld

Feta and tomato baked orzo

YOU WILL NEED

✔ 500g orzo ✔ 2 echalion shallots, sliced ✔ 2 cloves garlic, peeled and finely chopped ✔ 1 bunch of dill

✔ ¼ lemon, juice ✔ 1 tbsp dried mint

✔ 50g capers ✔ 1L vegetable stock

✔ salt and pepper ✔ 200g feta

✔ 300g cherry tomatoes on the vine

✔ olive oil

DIRECTIONS

■ Preheat the oven to 200°C/180°C fan/ gas mark 6. Put the dry orzo into a large, ovenproof dish. Add the shallots and garlic along with some roughly torn dill, lemon juice, dried mint and capers.

■ Pour the stock over the dry orzo and stir. Season with salt and pepper and bake in the centre of the oven for 25 minutes. Check and stir gently after 10-15 minutes.

■ After 25 minutes, take the dish out of the oven and crumble the feta over the top. Add the cherry tomatoes on their vines, pressing gently into the orzo.

■ Bake for a further 15 minutes, until the top is crisp and the feta and tomatoes have blistered and softened. Garnish with more fresh dill and drizzle generously with olive oil.

Recipe and image courtesy of Isle of Wight Tomatoes, iowtomatoes.co.uk

Sticky caramelised prawn tacos

YOU WILL NEED

✔ 1 red onion, finely sliced ✔ 2 limes

✔ sea salt ✔ 1 tbsp garlic oil

✔ 350g raw prawns ✔ 1 x 400g tin chickpeas, drained and rinsed

✔ 2 tsp chipotle paste ✔ 2 tsp honey

✔ ½ large cucumber, deseeded and diced ✔ 150g cherry tomatoes, diced ✔ 1 ripe avocado, diced

✔ small handful of fresh coriander (optional) ✔ 4 large or 8 small flour tortillas ✔ 4 tbsp natural yoghurt (optional)

DIRECTIONS

■In a bowl, toss the red onion with the juice of 1 lime and a little sea salt and set aside.