Healthy_Food_Guide_UK_-_January_2020

Makea nutritious

newstartto 2020 by

tryingourplant-based

dishesforVeganuary,

andfindrecipes

forspecific

healthconditions

WANTTOLOSE

WEIGHT?

Turntop76forour

monthlydietplan

bynutritioneditor

AmandaUrsell

JANUARY

W H AT TO

COOK IN

6PMPANIC

49 Spicyroastedchickpeas

withtempehandtahini

dressing539kcal

THELOW-CARBDIET

53 Broccoliandcauliflower

‘rice’withspring

vegetables332kcal

54 Cashew-crusted

salmonwithsweet

chillisalsa435kcal

55 Spinach,broccoliand

pestoopenomelettewith

lemon ricotta425kcal

THEDASHDIET

57 Chickenandcashew

pilaf432kcal

58 Beanbruschettas487kcal

58 Chunkychickenand

avocado salad393kcal

THELOW-GIDIET

59 Birchermuesli232kcal

60 Sweetpotatoeswith

quinoa,chard,almonds

andfeta402kcal

60 Squashhummuswith

dippers512kcal

THEMINDDIET

62 Mintedgreensmoothie

bowl203kcal

62 Warmroasted

mushroom,kaleand

squashsalad252kcal

63 Curriedsweetpotato

rÖstiwithroasted veg

salad489kcal

THEPORTFOLIODIET

64 Courgette,rocket

andpoachedegg

porridge339kcal

65 Bakedmushrooms

withwhitebean

purée287kcal

65 Beetrootandtofuwith

curry leaves263kcal

THEANTI-INFLAMMATORY

DIET

67 Chilliwithcouscous and

yogurt338kcal

67 Nutbutter,berriesand

cocoaontoast207kcal

67 Poachedeggswith

avocado,beetroot and

spinach437kcal

THEHIGH-FIBREDIET

68 Tandooritofuwith carrot

pickle522kcal

68 Mexican-stylenacho

peppers399kcal

69 Spaghettiwithlemony

vegetables408kcal

GIVEPASTAA

HEALTHIERTWIST

72 Pappardelle bolognese

448kcal

72 Olive,anchovyand

parsleyfusilli340kcal

72 Classictomato sauce

311kcal

72 Spaghetticarbonara

365kcal

72 Crabandcourgette

linguine387kcal

72 Italiancountry

soup478kcal

TAKEA CAN OF BAKED

BEANS

73 Poachedegg,chorizo,

bakedbeanand avocado

pot338kcal

73 Beefandbean chilli

426kcal

73 Caramelisedredonions,

porkandfennelbangers

and beans355kcal

ONLINERECIPESANDSHOPPINGDidyouknowyoucan

orderyourshoppingstraightfromhealthyfood.co.uk? Just

choose your recipes, then at the bottom of the ingredients list

pickyourfavouredretailerandclickon‘addtoshopping

list’.If youprefertoshopinstore,youcancreatea

shopping list to print out and take with you – or have it emailed.

MAKEOVER

16 Vegan fry-up703kcal

DIRTYVEGANFOR

HEALTHYEATERS

18 One-potcourgette,pea

andspinachpasta393kcal

18 Leek,spinachandwhite

bean pie506kal

HEALTHYTONIGHT

42 Coconutchickenwith

spinachandrice516kcal

43 Tomatoandbasil tuna

pasta444kcal

44 Pepperedbeefsaladwith

sesamedressing462kcal

45 One-panmixedvegetable

gnocchi337kcal

46 Mixedmushroomsan

choy bau215kcal

DINNERFORONE

48 Miringarlicchicken

with spinach492kcal

p63 p57 p67 p62

RECIPE INDEX

74 HEALTHY FOOD GUIDEJANUARY 2020