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Quick & easy

The Kitchen

Simple, healthy food that's quick to make. No complicated diets.

Yogurt, berries and granola layered in a glass jar
Breakfast or snack

Berry Yogurt Crunch Jar

5 minServes 1

Creamy, crunchy and ready in five minutes. Make it the night before and grab it from the fridge.

Ingredients

  • 200g Greek yogurt (or a plant yogurt)
  • A handful of mixed berries, fresh or frozen
  • 3 tbsp granola
  • 1 tsp chia seeds
  • 1 tsp honey (optional)

Method

  1. Spoon half the yogurt into a jar or glass.
  2. Add half the berries and half the granola.
  3. Repeat the layers, then sprinkle the chia seeds on top.
  4. Drizzle with honey if you like it sweeter. Eat straight away, or keep the granola separate until serving so it stays crunchy.
Green smoothie in a glass with a straw
Drink

Green Glow Smoothie

5 minServes 1

Sweet enough that you won’t taste the spinach. A great way to get greens in before a busy day.

Ingredients

  • A big handful of spinach
  • 1 frozen banana
  • A handful of frozen mango or pineapple
  • 1 tbsp oats
  • 1 tbsp nut butter (optional)
  • 250ml milk of your choice

Method

  1. Add the milk and spinach to the blender first and blend until smooth.
  2. Add the banana, mango, oats and nut butter.
  3. Blend again until thick and creamy. Add a splash more milk if it’s too thick.
Fresh salad on a white plate
Lunch

Chickpea Crunch Salad

10 minServes 2

No cooking, lots of protein and fibre, and it keeps well in the fridge for lunch the next day.

Ingredients

  • 1 can chickpeas, drained and rinsed
  • 1 cucumber, chopped
  • A handful of cherry tomatoes, halved
  • ½ red onion, finely sliced
  • A small bunch of parsley, chopped
  • 50g feta, crumbled (optional)
  • Juice of 1 lemon
  • 2 tbsp olive oil
  • Salt and black pepper

Method

  1. Put the chickpeas, cucumber, tomatoes, onion and parsley in a big bowl.
  2. Whisk the lemon juice, olive oil, salt and pepper together.
  3. Pour the dressing over, toss well and top with the feta.
Bowl of salmon, rice, chickpeas and salad
Dinner

Salmon, Rice & Greens Bowl

20 minServes 2

A colourful bowl that feels like a treat but takes 20 minutes. Great after a workout.

Ingredients

  • 2 salmon fillets
  • 2 tbsp soy sauce
  • 1 tbsp honey
  • 1 garlic clove, grated
  • 2 portions cooked rice (brown or white)
  • 1 cucumber, sliced
  • A handful of spinach or salad leaves
  • 1 avocado, sliced
  • Sesame seeds to finish

Method

  1. Heat the oven to 200°C (180°C fan).
  2. Mix the soy sauce, honey and garlic and brush it over the salmon.
  3. Bake the salmon on a lined tray for 12–15 minutes, until it flakes easily.
  4. Fill two bowls with rice, cucumber, leaves and avocado.
  5. Add the salmon on top and finish with sesame seeds.
Bowls of chicken, vegetables and lemon
Dinner

Lemon Herb Chicken & Veg Tray

30 minServes 2

One tray, very little washing up. Use halal chicken, and swap the veg for whatever you have.

Ingredients

  • 2 halal chicken breasts, cut into chunks
  • 1 red pepper and 1 yellow pepper, chopped
  • 1 courgette, chopped
  • 1 red onion, cut into wedges
  • 2 tbsp olive oil
  • Juice and zest of 1 lemon
  • 2 garlic cloves, crushed
  • 1 tsp paprika
  • 1 tsp dried oregano
  • Salt and pepper
  • Cooked rice or quinoa, to serve

Method

  1. Heat the oven to 200°C (180°C fan).
  2. Put the chicken and vegetables on a large tray.
  3. Mix the oil, lemon, garlic, paprika, oregano, salt and pepper, pour it over and toss well.
  4. Spread everything out in one layer and roast for 20–25 minutes, until the chicken is cooked through.
  5. Serve with rice or quinoa.

Photos from Unsplash.