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358 calories per serving
This really simple dish uses store cupboard essentials canned tuna, sweetcorn and dried herbs. Each fishcake contains a source of iron, zinc and selenium, which help to maintain the normal function of the immune system.
The dish is also rich in B vitamins, which are needed by the body to convert food into energy, and is also an excellent source of protein, potassium, magnesium and vitamin C.
Serves 4 (generously)
360 calories per serving (without avocado)
This chilli recipe is high in protein and rich in fibre, which has been shown to support gut health and reduce the risk of heart disease. A serving of this dish also provides many of the nutrients that may be tricky to get from a plant-based diet, including iron, calcium and zinc. The body doesn't absorb iron easily from plant foods such as black beans, but the vitamin C from the lime juice and onions helps with take-up.
This is also a great dish to help promote sleep, as it is high in magnesium and the amino acid tryptophan, which helps to make melatonin (the sleep hormone) in the brain.
430 calories per serving (without rice or quinoa)
This plant-based dish is rich in protein and fibre, which helps to promote satiety and may prove useful for people trying to lose weight. A serving of this dish also supplies a good source of protein, fibre, potassium, magnesium, calcium, iron and vitamins B1, B6, E and C.
Vitamin C has been shown to help support the normal functioning of the immune system, while vitamin B6 can help to improve mood by converting tryptophan into serotonin - a neurotransmitter in the brain that helps to balance mood.
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.