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380 calories per serving
This brightly coloured breakfast bowl is brimming with heart-protective nutrients including fibre, potassium and omega 3 and omega 9 fatty acids. Acai berries are also known as a source of calcium, iron, manganese and plant sterols.
Using frozen berries is a great way to include these antioxidant-rich fruit in your diet on a budget, and they work really well in smoothies and breakfast bowls.
70 calories per serving
Elderberries contain vitamins A, B6 and C, as well as folate, iron, copper and zinc, all of which help keep your immune system working properly. What's more, the 100g of fresh raspberries in this recipe contain a third of your recommended daily intake of vitamin C, and a quarter of the fibre you need.
Elderberry syrup works particularly well in drinks such as this one, which require the flavour of the fruit, along with some additional sweetness to offset the natural tartness of elderberries and raspberries.
480 calories per serving
Quinoa makes a perfect base for salad and is rich in nutrients such as iron, magnesium and zinc. Adding dried fruit to the savoury salad provides sweetness and additional fibre to the dish.
Rob Hobson MSc RNutr is a Registered Nutritionist who has worked with some of the UK’s largest food and health companies and performs training in the public health sector (including government agencies and the NHS). Rob contributes regularly to UK press publications and has a monthly column in Women's Health magazine.