Shellfish Salad With Herbed Lemon Dressing

Using some of the shellfish cooking liquid to make the salad dressing enriches the flavor.

Vegetable Pot Pie

Here is a veggie-filled pie enriched with bits of cheddar cheese and topped with a flaky crust. And it’s pretty enough for a fancy brunch or dinner with friends.

Country Lamb and Vegetable Cobbler

Because lamb has a stronger flavor than other meats, a small amount goes a long way. In this hearty one-dish meal, there are more vegetables than meat, but the flavor of lamb is clearly in every bite.

Moroccan Vegetable Stew

This is an easy dish to prepare in a slow cooker ahead of time, or you can have it simmer in a heavy-bottomed pot on the stove. The chickpeas add plenty of fibre, and dried apricots add an exotic twist. If you don’t have couscous on hand to serve with this stew, cook rice or potatoes.

Lightened-up Chicken Stew

The broth in this recipe lightens the dish and allows the healthy vege­tables to take a leading role. In fact, if you want to make it a soup instead, increase the broth. The saffron adds an interesting flavour.

My Go-To Kale Salad

Kale is a nutritious green vegetable rich in vitamins A, C and K, as well as calcium and iron. Massaging the kale before you toss it in a salad will help soften it’s texture.

Steak & Barley Soup

Weight-loss bonus: With about four grams of fat in a two-ounce (60 g) serving, sirloin is one of the leanest red meat options

Everything-but-the-kitchen-sink Salad

This salad helps keep me from wasting things in my crisper. And when I crave veggies, it’s the meal I turn to. I’ve added chicken for a hit of protein, but any leftover meat will do, or go for a couple of hard-boiled eggs. I like to top this salad with a low-fat creamy ranch dressing, but try any dressing you like.

Sunflower Seed Beet Pizza

The crust of this pizza is lighter tasting, with a distinct beet flavor. Beets are alkaline-forming, so this is a good one to make when your stress is high.

Kitchen Sink Quinoa Salad

Adapt this recipe to any leftover vegetables in your crisper, the more the merrier! Halved cherry tomatoes are a great substitute if you don’t have sun-dried tomatoes.

Kashmiri chicken with fruit

Sweet bananas, exotic lychees and creamy Greek yogourt are combined with chicken and spicy seasonings to make a luscious, yet healthy dish. Serve with warm nan bread.

Sausage, Pasta and Mixed Bean Bake

This hearty, colourful and very nutritious main dish is perfect for an easy midweek meal, and can be rustled up quickly from ingredients you have in the pantry. Serve with a green salad.

Spicy cod with chickpeas and spinach

Succulent chunks of creamy cod, gently cooked in an aromatic, slightly spicy sauce with a colourful mix of vegetables and chickpeas, makes a satisfying, nutrient-rich meal. If you like, serve with French bread.

Chicken with lentils and chorizo

Chicken and spicy chorizo sausage combine well with vegetables and lentils, which are naturally low in fat and a good source of fibre, to create this hearty and flavourful pan-fry. Serve with a green salad to round out the meal.

Chicken and chorizo paella

A little spicy chorizo goes a long way and adds a fabulous flavour to this colourful dish. Brown rice has a wonderful nutty texture and it is more nutritious than white rice.

Jambalaya

The spicy tomato flavour and aroma of this one-pot rice dish make it really appealing. Tender chunks of fish, juicy shrimp and plenty of vegetables all combine to make a well-balanced, complete meal.

Chicken sloppy Joes

As the name suggests, this has a messy appearance, a bolognaise mixture served between whole wheat rolls, but it’s a recipe all the family will love, and the filling can be prepared ahead or frozen. Lean ground chicken is used here as a healthy alternative to ground beef, but you could use either.

Sardine and pepper toast

A no-cook recipe is perfect for a light lunch when time is short. Remember to include the sardine bones in the mixture, as they are quite soft and mash easily, adding valuable calcium to the dish. The raw vegetables have maximum food value to keep you going on a busy working day. Follow with some juicy fresh fruit.

Pear and Roquefort salad

Pears and creamy blue cheese are natural partners in this light and easy salad. Poppy seeds and crunchy toasted pecans add extra interest and mineral value.

Summer fruity cottage cheese salad

This salad tastes as great as it looks. With its colourful mixture of fruit and salad greens, it is packed with vitamins and fibre and transforms plain cottage cheese into an exciting salad. Serve with rice cakes for a low-fat accompaniment.