Under 30 minutes

Peas not only lend colour and sweetness to this soup – when roasted with spices, they add texture as a crunchy garnish too

Think you’re too busy to make mash from scratch? Chop your potatoes into 2.5cm chunks and cook them in a pan with the lid on – they’ll be ready in a fraction of the usual time.

The perfect option for an alfresco lunch in the sun – serve it with crunchy bread as a meal on its own, or as a delicious side for grilled pork chops or barbecued chicken

Marinated king prawns from the chiller cabinet help create this perfect mash-up of two food cultures

Everything seasoning – the seed-rich mix you find scattered over traditional bagels – is now appearing in salads, soups and other savouries. This summery salad sums up the trend.

Korean spice paste gochujang adds subtle heat and sweetness to this speedy dish. It’s also fermented, so will help you on your way to good gut health

Stir in berries and apples for a hit of healthy compounds and top with a dollop of Greek yogurt, which has more protein than regular yogurt and keeps you fuller for longer, as the fat and protein help slow down your blood sugar response. This breakfast gets even more special when you add nuts and seeds; chia seeds are high in fibre, and pistachios are linked to lower levels of inflammation

Flatbreads are the perfect vehicle for lots of delicious toppings – roasted veg, a drizzle of harissa, and any leftover cooked meat. Mix it up!

This recipe has a crumb to go nuts for! The iron-rich kale works just as well with whatever nuts you have in the storecupboard – try walnuts, pine nuts or pistachios.