Courgette curry with lemon rice

The chickpeas in this recipe are a good source of manganese, needed for healthy bones. They also contain fibre, which helps regulate cholesterol, as does garlic

Tteokbokki (spicy rice cakes)

Try these tteokbokki (Korean-style spicy rice cakes) as a snack or side. A popular street food, they make a great addition to a Korean feast

Wild salmon with radish & orange slaw

Enjoy this flavourful dish of salmon in a smoked paprika, cinnamon and orange zest coating. It works beautifully with a slaw made from potatoes, red peppers, radishes and oranges

Garlic & nduja rice-stuffed chicken

Contains pork – recipe is for non-Muslims only

Do something different with roast chicken by serving it with a rice-based stuffing packed with garlic and nduja flavours. It’s great with green veg and gravy, too

Chole with cumin rice & raita

Make a chickpea curry served with raita for a brilliant budget-friendly family meal. As well as being quick and easy, it’s healthy too

Persian basmati rice chelo (tahdig)

Cook rice the Persian way. The holy grail of Persian cuisine and the centre of every meal, the rice is steamed to achieve elegant, separated grains

Baked jollof rice

Enjoy a version of the West African staple, jollof rice. It’s a great partner to chicken, fish or salad and you can use a ready-made sauce if you prefer

Peanut butter rainbow rice

Enjoy a colourful bowl of healthy goodness with chicken, rice and veg. A great family dish that’s freezable, the peanut butter dressing will prove popular!

Roast chicken & spiced rice

Throw together this wholesome chicken traybake for the family, gently spiced using a little curry paste, with just 15 mins prep. Mango chutney adds a fruity tang

Rainbow rice paper rolls

Escape from a lunchtime sandwich rut with these rice paper rolls. Red cabbage and radishes add a lovely pop of colour, or try iceberg or Little Gem lettuce

Sushi rice

Make sushi rice to accompany your favourite Japanese-inspired dishes, from bento boxes to sushi and katsu curry. The secret is in the ratio of rice to water

Paneer jalfrezi with cumin rice

Spice up your week with this satisfying, healthy, low-calorie veggie curry. It provides calcium, iron, vitamin C and fibre, along with three of your 5-a-day