Prawn and coconut curry

This mild curry has subtle flavours which make it a firm family favourite. It makes 4 portions and can be served with brown rice or quinoa. It is perfect for those who are diary free, as the coconut milk provides a lovely creaminess. The prawns provide a good source of both selenium and iodine, nutrients which many of us living in the UK don't get enough of, and which support thyroid health. And their pink colour isn’t just for show. It comes from astaxanthin, a powerful antioxidant prawns absorb from their natural diet. So while they’re looking gorgeous on your plate, they’re also quietly supporting your cell repair behind the scenes.

Ingredients

1 tablespoon coconut or olive oil
1 medium onion (chopped)
2 garlic cloves (finely sliced)
2 tablespoons curry powder
2 teaspoons ginger paste
2 lemongrass stems
400g tin coconut milk
400g tin chopped tomatoes
12 baby sweetcorn (chopped)
100g green beans (chopped)
2 bulbs pak choi (sliced lengthways)
400g cooked/raw peeled king prawns
2 tablespoons coriander (chopped)

Method

Heat the oil in a pan
Add the onions and garlic and fry gently for 5 minutes
Add the curry powder and ginger paste and stir in for 2 minutes
Pour in the coconut milk and tinned tomatoes, allowing to simmer for 5 minutes
Add the prawns and vegetables and cook for 5 minutes until heated through (Allow an extra 3-5 minutes if using raw prawns)
Garnish with coriander before serving

Salmon and quinoa
poke bowl

This is a handy lunch that you can pop in a container and take with you to work. Cooking the salmon and quinoa the night before means it is quick to put together in the morning.
Salmon is rich in omega 3 essential fatty acids and quinoa is also a protein source, along with the beans. Note that soy sauce and tamari are both high in sodium content, so do leave off the dressing if restricting your salt intake.

Main salad ingredients

1 cup mixed green leaves (rocket/spinach/watercress)
Half an avocado, sliced
1 cooked salmon fillet
Half a cup podded cooked edamame beans
Half a cup cooked and cooled quinoa

Dressing ingredients (optional):

Half a tablespoon tamari or soy sauce
1 teaspoon lemon or lime juice
1 teaspoon toasted sesame oil

Method

Bake the salmon fillet and boil the quinoa the night before and refrigerate once cooled till morning.
Assemble all the main salad ingredients in a container in the morning and combine the salad dressing ingredients in a small pot with an airtight lid.
Pour the dressing over the salad just before serving.