Chicken & olive casserole

A simple midweek chicken stew with rich tomato, olive and caper sauce. Serve with rice or bread

Italian-style salad with crisp pancetta

Contains pork – recipe is for non-Muslims only
Throw a new spin on tricolore salad by adding artichokes to the traditional mozzarella cheese, tomatoes and basil

Tender summer squid with chorizo & aïoli

Contains pork – recipe is for non-Muslims only
Squid can be slow cooked as well as flash-fried. Simmer in a Spanish-style paprika pot with new potatoes and tomatoes. Serve with garlic mayonnaise

Berry omelette

A one-egg omelette makes a high protein breakfast. If the brain-boosting berries aren’t sweet enough, add 1 tsp honey

Turkey salad on rye

Open sandwiches mean you use less bread, but can pile on plenty of topping, in this case Coronation-spiced lean turkey with crisp salad

Individual summer puddings

A traditional, low-fat dessert with strawberries, raspberries, redcurrants, blueberries and blackberries set in mini basin moulds

Chicken, vegetable & noodle soup

A hearty egg noodle broth with roast chicken, stir-fry vegetables, spring onions and chilli. Serve with crusty bread

Open rye sandwich with halloumi & avocado

A lunch-friendly rye bread sandwich with salty cheese and guacamole. Serve with a zesty squeeze of lime

Avocado & strawberry smoothie

A creamy breakfast-friendly blend that's high in calcium and low in calories

Open rye sandwich with chicken & avocado

Rye bread makes for a substantial base for a lunchtime meal. Top with guacamole, Cajun chicken and lime

Stuffed Moroccan pitta

Stuff wheat-free bread with falafels, hummus, red pepper and rocket leaves for a healthy and filling lunch

Tuna, avocado & pea salad in Baby Gem lettuce wraps

Skip the bread and serve tuna and crunchy vegetables in rolled, crisp lettuce leaves as a super-light lunch