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Digital Subscriptions > Healthy Food Guide > Jan-18 > Pick and mix your meals

Pick and mix your meals


Amanda’s ideas

WARMING DHAL 420kcal Soak 70g green lentils in water overnight. Drain and put in a pan with ¼ chopped onion, a little lightly bruised fresh root ginger, 1 bay leaf, ¼tsp chopped green chilli, 1tsp chopped coriander, ½tsp olive oil and water to cover. Simmer for 45 min. Heat 1tsp olive oil and gently fry ¼tsp ground coriander, a pinch each cumin and garam masala and a crushed garlic clove for 1 min. Add 100g canned tomatoes, heat through, and add to the lentils with 80g cooked spinach. Serve with ½ pouch (125g) Uncle Ben’s ready-to-heat wholegrain rice



Mash 200g canned red kidney beans, drained and rinsed, with a little Tabasco sauce and a spring onion. Mix with sliced iceberg lettuce and stuff into a wholemeal pitta. Finish with an orange

TOMATO SOUP 374kcal Heat 1tsp olive oil and add a small chopped onion and 650g tomatoes. Cook gently for 6 min. Add 800ml vegetable stock, a peeled garlic clove and a bouquet garni. Simmer for 25 min. Blend and serve with a warm wholemeal roll. Have a pear to finish

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About Healthy Food Guide

Get your healthy new year off to a great start with our nutrition editor's guide to the best kickstart diets, comfort food made healthier, plant-based recipes plus help on cutting down on alcohol and getting more vitamin D. We've also got remedies for dry winter skin and fitness plans for all ages that really work. Everything you need to start the healthier way you mean to go on!