Salmon and Sweet Potato Fish Cakes

Featuring protein for growth, healthy fats for brain development and fiber for digestion, these are great hand-held snacks for small children.

Ingredients

• 1 cup / 150g cooked salmon, flaked
• 1 cup / 200g sweet potato, mashed
• 1 high-welfare egg
• ½ cup / 60g wholemeal breadcrumbs
• 1 tbsp extra virgin olive oil
• Optional: fresh herbs like parsley or a little grated cheese

Directions

1. Mix together all the ingredients except the olive oil. Add the herbs or grated cheese at this stage if using.
2. Form into small patties and press down so they’re only an inch thick.
3. Heat the olive oil in a pan and fry the patties gently until golden brown.
4. Serve immediately or store safely in a fridge or freezer for future use.

Spiced Chickpea and Spinach Curry

With plenty of iron, protein and brain-boosting magnesium, this a great after-school supper for teenagers, especially during busy exam periods.

Ingredients

• 1 cup / 200g chickpeas, ready to eat
• 2 cups / 400g fresh spinach, washed and drained
• 1 cup / 250g tomatoes, chopped
• 1 tsp turmeric
• 1 tsp cumin
• 1 tbsp extra virgin olive oil
• Salt and freshly ground pepper, to taste
• Optional: fresh coriander, sliced chillies or plain yoghurt

Directions

1. Heat the oil in a deep-bottomed pan and sauté the spices gently until fragrant.
2. Pour in the tomatoes and add the chickpeas. Cook for 5-7 minutes and then stir in the spinach.
3. Simmer for another 3 minutes and remove from the heat.
4. Top with coriander, chilies or a little yoghurt for some extra healthy fats.

Grilled Chicken with Aji Verde Sauce

Adults in their twenties need protein for energy, as well as an array of vitamins and minerals. This lean and tasty dish ticks all those boxes and more.

Ingredients

• 1 high-welfare chicken breast
• 1 tsp cumin
• 1 tsp paprika
• ½ cup / 100g mayonnaise
• 1 tbsp fresh coriander, chopped
• 1 garlic clove, minced
• 1 tsp lime juice
• 1 tbsp extra virgin olive oil
• Salt and freshly ground pepper, to taste
• Optional: jalapeños, fresh mint, spring onions or extra coriander

Directions

1. Butterfly the chicken breast by slicing it horizontally.
2. Mix the olive oil, cumin and paprika together and spread evenly across the chicken breast. Set aside to marinate for 10 minutes while heating the grill.
3. Grill the chicken for 3-4 minutes on each side until cooked through.
4. Meanwhile, blend the yoghurt , coriander, garlic, lime juice and optional extras (jalapeños, fresh mint or spring onions) until smooth.
5. Serve the chicken breast with the sauce on the side, topped with a little fresh coriander for dressing.

Terikayi Tofu with Brown Rice and Edamame

This high-protein, iron-rich dish can help to boost energy levels and support muscle repair — ideal fuel for a hectic day in our thirties.

Ingredients

• ½ cup / 100g firm tofu, cubed
• 1 cup / 200g brown rice
• ½ cup / 75g edamame beans
• 1 tbsp teriyaki sauce
• 1 tsp honey
• 1 tsp sesame oil
• Salt and freshly ground pepper, to taste
• Optional: sesame seeds, chillies or spring onions

Directions

Marinate the tofu in the teriyaki sauce, honey and half the sesame oil.

Meanwhile, cook the brown rice according to the package’s instructions and steam the edamame for 5-8minutes until heated through and tender.

Heat the remaining sesame oil in a shallow pan and fry the tofu until golden.

Serve together, drizzled with any remaining sauce and topped with optional sesame seeds, chilies or freshly chopped spring onions.

Smoky Lentil and Potato Stew

As our metabolism starts to slow in our forties, hormone-healthy plant proteins like lentils can help to keep us feeling balanced and energetic.

Ingredients

• 1 medium potato, diced
• ½ cup / 100g lentils, ready to eat
• 1 cup / 250ml vegetable stock
• ½ cup / 100g tomatoes, chopped
• ½ cup / 75g bell peppers, diced
• ½ cup / 75g spinach, washed and drained
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 tbsp extra virgin olive oil
• 1 tsp smoked paprika
• ½ tsp cumin
• ½ tsp dried thyme
• Salt and freshly ground pepper, to taste
• Optional: yoghurt, sprigs of fresh thyme or rosemary

Directions

1. Heat the olive oil in a deep pan over medium heat and sauté the onion and garlic until soft.
2. Add the bell peppers, smoked paprika, cumin and thyme and stir well. Cook for 2-3 minutes.
3. Stir in the chopped tomatoes, diced potatoes and vegetable stock. Cover and cook on a low heat for 10 minutes.
4. Add the lentils and simmer for a further 10-15 minutes until the potatoes are cooked through.
5. Right before serving, add the spinach and fold gently into the mixture until fully wilted.
6. Serve piping hot, topped with fresh herbs and a little yoghurt if you want to cool down the smoky spices.

Sardine and Avocado Toast

Rich in calcium and omega-3s, this easy, affordable snack could help keep our bones, joints and heart healthy as we move into our fifties.

Ingredients

• 1 slice wholegrain bread, toasted or plain
• 1 small tin of sardines, drained
• ½ avocado, mashed
• Handful of rocket, washed and drained
• 1 tsp lemon juice
• Salt and freshly ground pepper, to taste
• Optional: chili flakes or fresh coriander

Directions

1. Spread the avocado on the toast.
2. Top with sardines and rocket, drizzle with lemon juice and season to taste.
3. Sprinkle fresh coriander and chili flakes if using, and serve immediately.

Slow-Cooked Beef and Barley Soup

From our sixties onwards, we need protein to maintain strength, as well as fiber for our gut and vitamins and minerals for our bones — this healthy, hearty recipe has it all.

Ingredients

• 150g (5 oz) stewing beef, diced
• 3 cups / 750ml beef stock
• ½ cup / 100g pearl barley
• 1 small onion, chopped
• 1 garlic clove, minced
• 1 medium carrot, diced
• 1 celery stalk, chopped
• 1 tbsp extra virgin olive oil
• 1 tsp dried thyme
• Salt and freshly ground pepper, to taste
• Optional: wholegrain bread for serving

Directions

1. Heat the olive oil in a large heavy bottomed pot and gently sear the beef, turning to ensure it’s browned all over. Remove and set aside.
2. Add the onion, garlic, carrot and celery and sauté for 5 minutes, adding a drizzle of olive oil if it starts to stick to the bottom.
3. Pour in the beef stock and stir, scraping the bottom of the pan to deglaze it.
4. Return the beef to the pot, add the barley and thyme and simmer for an hour until the beef is tender.
5. Season to taste and serve piping hot, alongside wholegrain bread for dipping if you like.