Chakalaka (Soweto chilli)

This low fat, vibrant chilli from Johannesburg is based on canned beans, tomatoes, onions and chillies. You can add whatever vegetables you have to hand

Muffin tin chilli pots

This speedy tortilla supper counts as 3 of your 5 a day and needs just four ingredients. It doesn't get much easier than this veggie storecupboard meal

Vegan Thai curry

An easy vegan version of a Thai noodle curry, packed with vegetables, coconut milk, chilli and spices to make a flavoursome, warming family meal

Cashew curry

This easy low-carb lunch is packed with iron rich veggies, crunchy cashews and chicken. Serve with your favourite steamed greens and a scattering of coriander

Red pepper prawns with basmati rice

This red pepper and prawn rice bowl from Joe Wicks is a carbohydrate-refuel meal, perfect after an intensive workout. Serve with seasonal greens

Griddled pineapple & chicken salad with nam jim dressing

A fresh and fruity, low calorie salad with Thai-inspired flavours. Blanching the chillies keeps all the flavour but removes some of the stinging heat

Black bean potato nachos

These addictive black bean nachos make a great veggie sharing dish for a party or movie night with crispy potatoes, a fresh red pepper salsa and melty cheese

Burnt aubergine veggie chilli

This warming aubergine chilli is low fat and 4 of your 5 a day. Serve up this smoky spiced supper with brown rice and all your favourite trimmings

Poached halibut with heritage tomatoes

This fresh, light dish is perfect for a summer afternoon. If you want to add some crunch, toss in a few croutons

Mexican bean soup with guacamole

This warming, spiced vegetarian soup packs in goodness and is filling too. The quick-to-assemble guacamole topping tastes as good as it looks

Creamy leek & bean soup

This healthy, low-fat soup is based on the classic leek and potato, but cannellini beans replace the potatoes – as they contribute to your 5-a-day

Mexican bean soup with shredded chicken & lime

Use leftover chicken breast in this substantial healthy soup. Alternatively, make the recipe vegetarian by topping with chunky, fresh guacamole