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Digital Subscriptions > Healthy Food Guide > July 2018 > Pick and mix your meals

Pick and mix your meals

PICK ONE Lunch

Amanda’s ideas

PRAWN CHOWDER 394kcal

Put a small can sweetcorn with peppers,150g canned, drained beans (such as cannellini) and 400ml very low salt stock into a pan. Simmer for 3 min, then add 100g cooked prawns and 125g cooked quinoa and simmer for 5 min. Add some black pepper, 75ml skimmed milk and 1tbsp chopped fresh parsley

CHILLI FRIED EGG SANDWICH 414kcal

Spray a non-stick frying pan with a little oil. Quickly fry some chopped red chilli and remove from the pan. Spray the pan with more oil, crack in 1 egg and fry. Put the egg on 1 slice granary bread, sprinkle over the chilli and some black pepper. Top with tomato slices and another slice of bread. Follow with a fruit salad made with 1 nectarine and 1 peach

LEMON SARDINES 395kcal

Cook 200g baby potatoes, then drain, crush and drizzle with 1tsp olive oil and some balsamic vinegar. Drain 100g canned sardines and mix with 1tsp dijon mustard, 2tsp chopped chives, 1tsp lemon juice and some black pepper. Pile the sardine mix on top of potatoes and serve with a green leaf salad

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About Healthy Food Guide

We share the top 20 foods to reboot your gut health, which experts are now linking to better overall health – from successful weight loss to better heart and mental health. We also help you spot early signs of bowel cancer, correct your computer slump to sort out back pain (and look years younger), identify your personal eating style (to find the kickstart diet that will work for you), and Dr Dawn Harper has words of advice from behind the bedroom door for anyone feeling the heat of menopause… Plus healthier barbecues and a Mediterranean-inspired meal plan, complete with portion guide