DELICIOUS & NUTRITIOUS

These flavour-filled recipes are easy to make and will help top up your nutrition levels in the colder months

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Kale and black bean Mexican casserole

YOU WILL NEED

✔ 1 tbsp olive oil ✔ 1 large onion, finely chopped ✔ 3 garlic cloves, crushed

✔ 3 tbsp sundried tomato paste

✔ 2 tbsp chipotle paste ✔ 1 x 400g tins chopped tomatoes ✔ 2 x 400g tins black beans, drained and rinsed

✔ 180g curly kale ✔ 80g plain tortilla chips, to serve

DIRECTIONS

■ Heat the olive oil in a large, deep frying pan or casserole dish over a medium heat.

■ Add the onion and cook for 8-9 minutes until softened. Stir in the garlic and cook for another minute.

■ Stir through the sundried tomato and chipotle pastes, cooking for 1-2 minutes until fragrant.

■ Pour in the chopped tomatoes and black beans. Bring to a simmer, then reduce the heat and cook gently for 12-15 minutes to thicken slightly. If it gets too thick, add a splash of water.

■ Stir in the kale and cook for 3-4 minutes until just wilted. Season to taste. Serve topped with crunchy tortilla chips for dipping.

Roasted cauliflower and cashew grains with cinnamon tahini dressing

YOU WILL NEED

✔ 100g bulgur wheat or 1 x 250g pouch of microwave grains ✔ 80g cashews ✔ ½ head of cauliflower ✔ 2 carrots ✔ 1½ tsp nigella seeds ✔ 1 tbsp olive oil ✔ 1½ tsp ground cumin ✔ salt and black pepper ✔ 2 tbsp tahini ✔ 1 lemon ✔ ½ garlic clove ✔ ½ tsp chilli flakes ✔ ½ tsp ground cinnamon ✔ 25g parsley, plus extra to garnish (optional)

DIRECTIONS

■ Cook the bulgur wheat according to the packet instructions (if using microwave grains, wait until later in the recipe).

■ Pop the cashews into the air fryer and toast at 180°C for 4-5 minutes, until golden. Check them every 2 minutes, to make sure they aren’t browning too fast.