Recipes

The brown rice in this pilaf lends a lovely nutty taste and wholesome goodness to the dish. The flavours of walnuts, cranberries and bacon combine to make a palate-pleasing plateful. Research shows that the risk of both heart disease and type 2 diabe

'Tis Christmas Day and the table is laden with roasted turkey and all the trimmings — plus a fresh fruit dessert so good that it's called ambrosia (which in Greek mythology was the food of the gods).

This beautiful, garden-fresh soup is just bursting with the flavours of energy-boosting spinach and peas. Rich in nutrients, spinach is an excellent source of folate — a vitamin needed for good blood circulation and a healthy pregnancy. The vegetable

The fibre in bananas, both soluble and insoluble, helps to protect the body against bowel cancer, stabilize blood glucose levels, and lower harmful blood cholesterol. Bananas also contain vitamin B6, important for making red blood cells and breaking

A real Italian-inspired meal in a bowl — nutritious whole-wheat spaghetti in a rich minestrone-style soup full of tender vegetables. Serve with warmed olive focaccia for a comforting meal. Here's a step-by-step recipe for this healthy seasonal favour

Take a little cooked chicken breast, add some delightfully crunchy vegetables and warming fresh ginger, combine with rice and you have a simple dinner that is really hard to beat. Boneless, skinless, chicken breast contains 30 percent high-quality pr

Cannellini beans are a great addition to your meals as they are low on the glycemic index (GI), and have high levels of fibre. This quick, lower-fat version of a slow-roasted country classic has lost none of its flavour or goodness.

The fibre in bananas, both soluble and insoluble, helps to protect the body against bowel cancer, stabilize blood glucose levels, and lower harmful blood cholesterol. Bananas also contain vitamin B6, important for making red blood cells and breaking

Everyone will love this lusciously smooth yet quick and healthy dessert. What's more, its bright jewel-like colours look great on any dinner-party table. Here are step-by-step directions on making this great antioxidant dessert.

You need vitamin C for healthy bones and skin, and few foods give you more of that vital nutrient than citrus fruit such as limes, lemons, oranges, grapefruit and tangerines. Vitamin C also acts as an antioxidant, which helps to prevent cell damage,

Low in calories, peaches make a perfect healthy snack or dessert, with vitamin C to fortify the body's immune system. Peaches also contain beta-carotene, which the body converts to vitamin A for healthy skin and eyes. Few things are more mouth-wateri

Chopped walnuts, herbs, and bread crumbs make a satisfying topping for lightly baked fish. Serve with simple buttered vegetables — these elegant fillets should be the star of the show. Nuts are high in fat, but most of this is the monounsaturated kin

Salty feta offsets the sweetness of honey-glazed pears for a refreshingly different and healthy salad. Toasted pumpkin seeds add extra bite — as well as zinc and selenium — to boost the immune system.Like most fruits, pears are excellent for effectiv

All arranged to look like delicious little flowers, this healthy dessert will please the eye and the taste buds. Plus, it's packed with the goodness of some popular superfoods.

A punchy dill and horseradish sauce adds bite to this delicate combination of fresh vegetables and lightly seared tuna. It's a great way to raise your energy levels andsafeguard your heart.

Cranberry juice brings sweetness and fruity goodness to red cabbage and purple beets in a soup that is full of vitamins and antioxidants. Whole-grain bread makes a tasty accompaniment.

A topping of haloumi cheese adds a taste of Cyprus to little towers of tender sun-ripened vegetables for an enticing mix of textures and flavours. Just add a tomato salad to complete the recipe.

Here's a complete meal-in-a-pan that makes the most of the flavour-drenched ingredients that give Mediterranean cooking its healthy reputation. For contrasting texture, serve with a crisp salad.

Unlike canned tuna, fresh tuna is rich in health-promoting omega-3 oils. In addition to their proven heart benefits, these oils can alleviate inflammatory conditions such as rheumatoid arthritis and joint stiffness. One weekly serving of oily fish, s

Apples and dates add sweetness to the subtle flavours of celeriac and crisp endive to create this fresh, light salad lunch or accompaniment to broiled poultry or pork.