Narrated Food
Meals that fit the day you are in
Real food for these years. Nothing counted, nothing banned, and every recipe has been cooked on an ordinary weeknight.
152 recipes, all free
Showing 108 of 152 recipes. Show everything
dinner
Harissa Salmon & Herby Couscous
Spiced salmon over lemon-herb couscous with charred peppers and a cooling yogurt-dill sauce.
25 min · serves 2
dinner
One-Pan Chicken Thighs, Butterbeans & Greens
Juicy chicken thighs braised with butter beans, tomatoes, and wilted spinach in one roasting dish.
30 min · serves 2
dinner
Tandoori Chicken, Basmati & Cucumber Raita
Spiced yogurt-marinated chicken with fluffy basmati and a cool mint-cucumber raita.
30 min · serves 2
dinner
Greek Turkey & Feta Bowl
Herby turkey mince over brown rice with tomatoes, cucumber, olives, and crumbled feta.
30 min · serves 2
dinner
Steak Strips & Miso Noodles
Seared steak over noodles tossed in a savory miso sauce with tenderstem broccoli and sesame.
20 min · serves 2
breakfast
Smoked Salmon Scrambled Eggs
Silky scrambled eggs with smoked salmon, capers, and chives on sourdough or rye.
10 min · serves 2
breakfast
Greek Yogurt Berry Protein Bowl
Thick Greek yogurt layered with mixed berries, granola, and a drizzle of honey — ready in minutes.
5 min · serves 1
breakfast
Avocado & Poached Eggs on Rye
Creamy avocado on dense rye bread topped with perfectly poached eggs and a pinch of chilli.
10 min · serves 2
breakfast
Spinach & Feta Omelette
Fluffy three-egg omelette filled with wilted spinach and crumbled salty feta — ready in 10 minutes.
10 min · serves 1
breakfast
Banana Almond Protein Smoothie
Thick blended banana smoothie with almond butter, protein powder, and a hint of cinnamon.
5 min · serves 1
breakfast
Cottage Cheese & Berry Toast
High-protein cottage cheese spread on seeded toast with fresh berries and a drizzle of honey.
5 min · serves 1
lunch
Smoky Tomato & Red Lentil Soup
A warming, deeply flavored red lentil soup with smoked paprika, tomatoes, and a squeeze of lemon.
40 min · serves 4
lunch
Salmon Niçoise Salad
A satisfying main-course salad with salmon, green beans, new potatoes, eggs, and olives.
25 min · serves 2
lunch
Grilled Chicken Caesar Wrap
Lean grilled chicken, cos lettuce, and a light Caesar dressing wrapped in a wholegrain tortilla.
10 min · serves 1
lunch
Mediterranean Chickpea & Tuna Salad
Canned tuna and chickpeas tossed with roasted peppers, cucumber, parsley, and a lemon-olive oil dressing.
10 min · serves 2
lunch
Miso Broth with Tofu & Noodles
Warming miso broth with silken tofu, soba noodles, mushrooms, and a soft-boiled egg.
15 min · serves 2
lunch
Egg Fried Rice with Edamame
Quick egg fried rice loaded with edamame, peas, scallion, and sesame — a great way to use leftover rice.
15 min · serves 2
lunch
Turkey & Hummus Lettuce Cups
Spiced turkey mince spooned into crisp lettuce cups with hummus, cucumber, and pomegranate.
15 min · serves 2
dinner
Shrimp & Pak Choi Stir-Fry
Juicy shrimp stir-fried with bok choy, ginger, garlic, and a simple soy-sesame sauce.
13 min · serves 2
dinner
Roast Chicken & Vegetable Tray Bake
Herby chicken thighs roasted with zucchini, peppers, and cherry tomatoes all on one tray.
35 min · serves 2
dinner
Crispy Tofu Peanut Noodles
Oven-crispy tofu over rice noodles tossed in a rich peanut-ginger sauce with crunchy vegetables.
35 min · serves 2
dinner
Lamb & Spinach Curry
Tender lamb slow-cooked in aromatic spices with wilted spinach — a warming weekend dinner.
75 min · serves 4
dinner
Salmon & Pesto Pasta
Flaked salmon stirred through pasta with fresh pesto, cherry tomatoes, and arugula.
20 min · serves 2
dinner
Stuffed Peppers with Quinoa & Feta
Bell peppers filled with lemony quinoa, sun-dried tomatoes, spinach, and crumbled feta, then baked until tender.
40 min · serves 2
dinner
Chicken & Mushroom Risotto
Creamy Arborio risotto with tender chicken, earthy mushrooms, and a finish of Parmesan and white wine.
35 min · serves 2
dinner
Pork Tenderloin with Apple & Roast Vegetables
Lean pork tenderloin roasted with apple, carrots, and parsnips — a lighter Sunday roast vibe.
35 min · serves 2
lunch
Tuna & Avocado Rice Bowl
Canned tuna and ripe avocado over seasoned rice with cucumber, sesame, and pickled ginger.
10 min · serves 1
dinner
Red Lentil Dahl with Spinach
Silky, spiced red lentil dahl with wilted spinach, topped with a quick tadka of mustard seeds and curry leaves.
40 min · serves 4
dinner
Grilled Mackerel with Beet & Horseradish Cream
Rich oily mackerel with earthy roasted beet, peppery leaves, and a sharp horseradish cream.
25 min · serves 2
dinner
Turkey & Sweet Potato Chilli
A lighter chilli made with turkey mince, sweet potato, black beans, and warming spices.
40 min · serves 4
breakfast
Turmeric Tofu Scramble
Crumbled firm tofu sautéed with turmeric, garlic, peppers, and spinach — a plant-based scrambled egg alternative.
15 min · serves 2
lunch
Warm Lentil & Roast Vegetable Salad
Puy lentils tossed with roasted zucchini, red onion, beet, and a tangy mustard dressing.
35 min · serves 2
lunch
Spiced Lentil & Sweet Potato Patties
Pan-fried patties of lentils, sweet potato, and cumin served in a wrap or with yogurt dip.
27 min · serves 2
lunch
Egg Mayo & Watercress Sandwich
A classic egg mayo lifted with peppery watercress and a little Dijon on seeded granary bread.
18 min · serves 2
dinner
Poached Chicken in Ginger Broth
Gently poached chicken in a clear ginger-star anise broth with noodles and scallion — restorative and light.
25 min · serves 2
dinner
Chickpea, Spinach & Tomato Curry
A quick, satisfying plant-based curry with chickpeas, spinach, and fragrant spices.
25 min · serves 2
dinner
Portobello & Halloumi Burger
Meaty portobello mushroom cap with grilled halloumi, roasted pepper, and arugula in a whole wheat bun.
25 min · serves 2
lunch
Broccoli & Cheddar Frittata
A thick Italian-style omelette with tender broccoli and melted cheddar — good hot or cold.
25 min · serves 4
dinner
Roasted Cauliflower & Chickpea Sheet Pan with Harissa
Cauliflower florets and chickpeas roasted with harissa until golden, served with herby yogurt.
35 min · serves 2
dinner
Seared Tuna Steak with Sesame & Asian Slaw
Briefly seared tuna steak on a crisp slaw of cabbage, carrot, and edamame with a sesame-ginger dressing.
13 min · serves 2
dinner
Spinach & Ricotta Cannelloni
Pasta tubes filled with spinach-ricotta, baked in a simple tomato sauce with melted mozzarella on top.
50 min · serves 4
dinner
Turkish-Inspired Eggplant & Lentil Stew
Smoky roasted eggplant and red lentils simmered with tomatoes, cumin, and aleppo pepper.
50 min · serves 4
lunch
Roasted Beet, Goat's Cheese & Walnut Salad
Earthy roasted beet with creamy goat's cheese, toasted walnuts, and bitter leaves in a balsamic dressing.
10 min · serves 2
lunch
Shrimp & Corn Chowder
A light, creamy chowder with juicy shrimp, corn, and new potatoes in a flavorful stock.
30 min · serves 4
lunch
Zucchini & Corn Fritters with Herby Yogurt
Golden pan-fried fritters of zucchini and corn with a fresh herb yogurt dip.
25 min · serves 2
lunch
Warm Roasted Vegetable Couscous
Giant couscous tossed with roasted Mediterranean vegetables, chickpeas, and a lemon-herb dressing.
35 min · serves 2
dinner
Spinach & Ricotta Stuffed Chicken Breast
Juicy chicken breasts filled with a creamy spinach-ricotta stuffing and baked until golden.
35 min · serves 2
dinner
Shrimp & Tomato Pasta
Juicy shrimp in a quick garlic-chilli tomato sauce tossed with linguine and fresh parsley.
20 min · serves 2
dinner
Roast Chicken Thighs in Tarragon Cream Sauce
Golden chicken thighs finished in a quick tarragon-cream pan sauce with shallots and white wine.
30 min · serves 2
lunch
Smoked Salmon & Brown Rice Bowl
Smoked salmon over seasoned brown rice with cucumber, avocado, pickled red onion, and lemon-dill dressing.
10 min · serves 1
dinner
Mushroom Stroganoff
Rich and creamy mushroom stroganoff with smoked paprika, thyme, and sour cream over egg noodles.
25 min · serves 2
lunch
Chilli-Lime Grilled Chicken Salad
Charred chilli-lime chicken breast sliced over a vibrant salad of corn, black beans, avocado, and cherry tomatoes.
27 min · serves 2
dinner
Sticky Sesame Tofu & Broccoli
Extra-firm tofu in a sticky sesame-honey sauce with broccoli and scallion over rice.
30 min · serves 2
lunch
Ham, Pea & Leek Frittata
A hearty oven-baked frittata with cooked ham, sweet peas, and softened leek — perfect hot or cold.
25 min · serves 4
lunch
Masala Spiced Lentil Soup with Coconut Milk
Aromatic red lentil soup fragrant with masala spices, finished with coconut milk and fresh cilantro.
40 min · serves 4
dinner
Chicken, Avocado & Tomato Salsa Bowl
Chargrilled chicken over rice with a fresh tomato salsa, sliced avocado, and lime dressing.
27 min · serves 2
dinner
Teriyaki Salmon with Jasmine Rice & Edamame
Salmon fillets brushed with homemade teriyaki glaze, served with jasmine rice and edamame.
20 min · serves 2
dinner
Spiced Chickpea Flatbread "Pizzas"
Quick flatbread topped with spiced chickpeas, roasted peppers, and feta — a 15-minute weeknight fix.
15 min · serves 2
breakfast
Poached Eggs & Asparagus with Lighter Hollandaise
Seasonal asparagus spears with poached eggs and a yogurt-based lighter hollandaise.
22 min · serves 2
dinner
Butterbean & Chorizo Stew
Smoky, warming stew of butter beans and chorizo with tomatoes, peppers, and paprika.
25 min · serves 2
snack
Boiled Eggs with Hummus & Crudités
Hard-boiled eggs alongside a generous bowl of hummus and vegetable crudités for dipping.
18 min · serves 2
lunch
Roasted Beet & Farro Bowl with Pomegranate
Earthy farro with roasted beet, pomegranate, walnuts, and a balsamic-honey dressing.
35 min · serves 2
dinner
Baked Potato with Leek & Cheese Filling
Fluffy baked potato filled with sautéed leek and melted mature cheddar — a proper British comfort meal.
65 min · serves 2
dinner
Moroccan-Spiced Lamb with Couscous
Tender lamb mince with Moroccan spices, dried apricots, and almonds over fluffy couscous.
25 min · serves 2
breakfast
Chocolate Protein Oatmeal
A warming bowl of oats cooked with cacao powder and protein powder, topped with banana and nut butter.
10 min · serves 1
lunch
Baked Potato with Tuna Mayo & Corn
The British lunchtime classic — fluffy baked potato filled with tuna mayo and corn.
65 min · serves 2
dinner
Vegetable Egg Fried Rice
A quick fried rice loaded with whatever vegetables you have, scrambled egg, and a soy-sesame finish.
15 min · serves 2
dinner
Salmon, Corn & Black Bean Bowl
Flaked baked salmon over rice with black beans, corn, avocado, and lime dressing.
25 min · serves 2
lunch
Spiced Salmon & Couscous Salad
Warm, spiced salmon flakes over a herby couscous salad with pomegranate and roasted nuts.
25 min · serves 2
dinner
Chicken, Broccoli & Brown Rice Bowl
Grilled chicken and steamed broccoli over seasoned brown rice with a simple garlic-lemon dressing.
25 min · serves 2
breakfast
Summer Berry Smoothie Bowl
A thick blended berry smoothie in a bowl, topped with granola, banana, and fresh berries.
5 min · serves 1
dinner
Lamb Kofta Flatbreads with Tzatziki
Spiced lamb koftas grilled and served in warm flatbreads with crisp lettuce, tomato, and cool tzatziki.
25 min · serves 2
dinner
Chicken Fajitas with Peppers & Guacamole
Sizzling strips of spiced chicken with peppers and onions in warm flour tortillas with guacamole and sour cream.
25 min · serves 2
breakfast
Smoked Haddock with Poached Egg & Spinach
Gently poached smoked haddock on wilted spinach with a soft poached egg — an elevated weekday breakfast.
17 min · serves 2
breakfast
Roast Asparagus, Egg & Halloumi Plate
Roasted asparagus with a fried egg and grilled halloumi — a versatile plate that works for breakfast or lunch.
20 min · serves 2
lunch
Tuna Noodle Salad with Ginger Dressing
Rice noodles with canned tuna, cucumber, edamame, and a zippy ginger-lime dressing.
15 min · serves 2
dinner
Salmon & Asparagus Risotto
Creamy Arborio risotto with flaked salmon, tender asparagus, and lemon zest.
35 min · serves 2
dinner
Kimchi Egg Fried Rice
Punchy, tangy kimchi fried rice with scrambled egg, sesame, and crispy scallion.
15 min · serves 2
dinner
Chicken, Mushroom & Leek Filo Pie
A lighter take on chicken pie using filo pastry — a crispy top over a creamy chicken, mushroom, and leek filling.
40 min · serves 4
lunch
Golden Turmeric Chickpea Soup
A glowing golden soup with chickpeas, coconut milk, turmeric, and ginger — vibrant and comforting.
25 min · serves 4
lunch
Roast Vegetable & Lentil Wrap
Warm wholegrain wraps filled with spiced roasted vegetables, green lentils, and a tahini-lemon drizzle.
30 min · serves 2
breakfast
Blackberry & Yogurt Granola Parfait
Layered parfait of creamy yogurt, fresh blackberries, and crunchy granola — an autumn breakfast in a glass.
5 min · serves 1
dinner
Thai Green Chicken Curry
Tender chicken in a fragrant coconut and green curry sauce with zucchini and Thai basil.
25 min · serves 2
dinner
Spinach & Feta Pasta Bake
A comforting pasta bake with wilted spinach, feta, cherry tomatoes, and a crispy Parmesan top.
40 min · serves 4
dinner
Tofu Katsu Curry
Panko-crusted crispy baked tofu over rice with a mild, fragrant katsu curry sauce.
35 min · serves 2
dinner
Tofu Pad Thai
Classic rice noodles with crispy tofu, egg, bean sprouts, and a tamarind-fish sauce or vegan equivalent.
25 min · serves 2
dinner
Chicken, Chickpea & Spinach Stew
A one-pot stew of chicken thighs, chickpeas, spinach, and Moroccan spices — filling and warming.
40 min · serves 4
dinner
Salmon, Egg & Rice Nourish Bowl
Nourishing bowl with rice, baked salmon, a soft-boiled egg, edamame, cucumber, and sesame dressing.
25 min · serves 2
dinner
Beef & Lentil Soup
A thick, comforting soup of braised beef, brown lentils, root vegetables, and warming herbs.
60 min · serves 4
dinner
Sausage & Sweet Potato Traybake
Good-quality sausages roasted with sweet potato, red onion, and mustard on one tray.
35 min · serves 2
lunch
Smoked Mackerel Potato Salad with Mustard Dressing
Warm new potatoes with flaked smoked mackerel, green beans, and a tangy wholegrain mustard dressing.
20 min · serves 2
dinner
Chicken Satay Noodles
Noodles with grilled chicken in a creamy peanut satay sauce with cucumber and scallion.
25 min · serves 2
dinner
Butternut Squash & Black Bean Enchiladas
Roasted squash and black beans rolled in corn tortillas with enchilada sauce and melted cheese.
50 min · serves 4
breakfast
Smoky Beans on Toast
Cannellini beans simmered in a smoky tomato sauce with chipotle and paprika — a seriously good toast topper.
15 min · serves 2
lunch
Green Goddess Salad
A vibrant green salad of cabbage, cucumber, edamame, avocado, and herbs with a green goddess tahini dressing.
10 min · serves 2
breakfast
Spicy Indian Scrambled Eggs (Egg Bhurji)
Softly scrambled eggs cooked with onion, tomato, green chilli, and warming spices — a popular Indian breakfast.
15 min · serves 2
snack
Loaded Sweet Potato Skins
Crispy sweet potato skins filled with black beans, cheddar, jalapeño, and sour cream — a colorful snack or starter.
55 min · serves 4
dinner
One-Pot Lemon Herb Chicken & Orzo
Tender chicken cooked with orzo pasta, lemon, spinach, and herbs in one pot — minimal washing up.
27 min · serves 2
dinner
Quick Chicken Pho
Fragrant Vietnamese-style bone broth with rice noodles, poached chicken, and fresh herb garnishes.
30 min · serves 2
dinner
Pea, Ham & Mint Pasta
Quick summer pasta with sweet peas, good ham, crème fraîche, and fresh mint.
17 min · serves 2
lunch
Warm Chickpea, Chorizo & Spinach Salad
A warm Spanish-style salad of chickpeas, crispy chorizo, wilted spinach, and a sherry vinegar dressing.
15 min · serves 2
dinner
Chicken & Black Bean Quesadillas
Crispy flour tortillas filled with spiced chicken, black beans, cheddar, and jalapeño — ready in 15 minutes.
15 min · serves 2
lunch
Black-Eyed Bean & Roasted Pepper Salad
Black-eyed beans with roasted peppers, red onion, fresh parsley, and a red wine vinaigrette.
10 min · serves 2
lunch
Lemon-Tahini Grain Bowl
A flexible grain bowl base of farro, spinach, cucumber, and roasted chickpeas with lemon-tahini dressing.
30 min · serves 2
lunch
Tuna Pasta Salad with Pesto
Cold pasta tossed with tuna, pesto, cherry tomatoes, and arugula — packed lunch perfection.
20 min · serves 2
lunch
Roasted Red Pepper & Goat's Cheese Tart
A simple puff pastry tart with roasted peppers, goat's cheese, and fresh thyme — impressive in 30 minutes.
30 min · serves 4
dinner
Halloumi & Roast Vegetable Couscous Bowl
Grilled halloumi with roasted Mediterranean vegetables over herby couscous with a lemon dressing.
35 min · serves 2
dinner
Chorizo, Lentil & Egg Baked Pot
A warming baked dish of smoky chorizo, Puy lentils, and tomatoes with eggs cracked in for the final minutes.
27 min · serves 2
Get the weekly letter
One useful email a week on perimenopause and menopause. What the studies say, in plain words. Free.
Or find out what is happening to you, free, in two minutes.