Brown rice makes this vitamin-packed soup a great low-GI option. If you've got leftovers, serve it puréed the next day for a change

This vibrant Persian side salad is studded with dried fruit, nuts and seeds and finished with crumbled feta – ideal to take along to a Christmas buffet

This simple, midweek meal is low fat, low calorie and bursting with Asian flavours – it’s ready in under half an hour too

Savoury smoked paprika gives a real lift to this healthy yet impressive paella-style dish with prawns, baby squid and mussels

Bursting with juicy prawns and pineapple and crunchy cashew nuts, this Asian-style dinner is speedy and satisfying

Perfectly fluffy white rice is a staple side dish for many Asian meals – here’s how to get it right every time

Mix up your midweek meals with this vegetarian Mexican brown rice and grilled tofu dinner – swap for chunks of chorizo to make it meaty

Marinate heart-healthy fish with spices and serve with colourful sweetcorn and avocado – vegetarians can use halloumi instead

Stir parsley pesto through brown rice and top with onions, peppers, courgettes and chunks of halloumi cheese for a filling vegetarian dinner

Aim to impress vegetarian dinner party guests with a modern meat-free main, flavoured with tangy tamarind paste, chilli and sesame seeds

Bake this fabulous fish dish en papillote for a smart, seasonal main course that looks spectacular when served at the table