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 68 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
dinner
Baked Cod with Lemon, Capers & Cherry Tomatoes
Flaky cod baked with cherry tomatoes, capers, and lemon — light and elegant in 20 minutes.
20 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
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
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
dinner
Miso-Ginger Glazed Salmon
Salmon fillets glazed with a sticky miso-ginger-honey mixture and baked until caramelized.
20 min · serves 2
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
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
dinner
Mushroom Stroganoff
Rich and creamy mushroom stroganoff with smoked paprika, thyme, and sour cream over egg noodles.
25 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
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
dinner
Butterbean & Chorizo Stew
Smoky, warming stew of butter beans and chorizo with tomatoes, peppers, and paprika.
25 min · serves 2
dinner
Ginger Miso Fish Stew
A light Japanese-inspired stew with salmon, tofu, mushrooms, and miso broth.
25 min · serves 2
dinner
Whole Tray Lemon & Herb Roast Salmon
A whole side of salmon roasted with lemon, fresh herbs, and garlic — perfect for sharing or batch cooking.
25 min · serves 4
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
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
dinner
Shrimp Coconut Curry
Juicy shrimp in a fragrant coconut curry sauce with tomatoes, spinach, and warming spices.
20 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
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
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
dinner
Pan-Fried Sea Bass with Fennel & Orange Salad
Crispy-skinned sea bass with a refreshing shaved fennel, orange, and olive salad.
18 min · serves 2
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
Sticky Pork Belly Bao Buns
Soft steamed bao buns filled with slow-cooked sticky pork belly, quick-pickled cucumber, and sriracha mayo.
110 min · serves 4
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
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
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
Slow-Roasted Lamb Shoulder with Herbs
A whole lamb shoulder slow-roasted for 4 hours with rosemary, garlic, and lemon until it falls apart.
250 min · serves 6
dinner
Pea, Ham & Mint Pasta
Quick summer pasta with sweet peas, good ham, crème fraîche, and fresh mint.
17 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
dinner
Cod with Tomatoes, Olives & White Beans
Cod fillets baked in a rich tomato sauce with olives, white beans, and fresh herbs.
25 min · serves 2
dinner
Turkey-Stuffed Zucchini
Zucchini boats filled with spiced turkey mince, cherry tomatoes, and melted mozzarella.
30 min · serves 2
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.