Eating meat and fish is an easy way of keeping up with our recommended two to three portions of protein a day. But do abandon any forced thoughts of “I-must-eat-fish-or-meat-because-it’s-good-for-me” and take a walk on the wild side. Ranging from a Broccoli, Cauliflower & Beef Stir-Fry to Gingered Steak Lettuce Boats, and a Sushi Roll Bowl to a Pesto Salmon with Spring Veg Bowl, it’s time to be hungry.

Chicken & Garbanzo Bean Power Bowl

Chicken and garbanzo beans are both rich in protein, so this recipe will give you a double boost. With a great peanut dressing, this one is hard to resist.

Serves: 4 | Prep: 45 minutes | Cook: 35–40 minutes

Ingredients

1½ cups rinsed and drained, canned garbanzo beans

½ butternut squash, peeled, seeded, and chopped into bite-size pieces

2 red bell peppers, seeded and chopped

1 red onion, coarsely chopped

3 tablespoons olive oil

½ teaspoon paprika

½ teaspoon cumin seeds

2 large chicken breasts

½ teaspoon peanut oil

1 garlic clove, crushed

½ teaspoon crushed red pepper flakes

1½ teaspoons packed light brown sugar

1 teaspoon soy sauce

2 tablespoons smooth peanut butter

1¼ cups coconut milk

20 sprigs of watercress or 1¾ cups other peppery greens, to serve

1. Preheat the oven to 400°F.

2. Put the garbanzo beans, squash, red bell peppers, and onion into two roasting pans, add 1 tablespoon of the olive oil to each pan, and toss to coat the vegetables. Roast in the preheated oven for 30–35 minutes, until the vegetables are tender and charred at the edges.

3. Meanwhile, mix the remaining olive oil with the paprika and cumin seeds.

4. Place the chicken between two sheets of wax paper and flatten slightly with a rolling pin or mallet (this helps them to cook more evenly).

5. Rub the chicken with the spiced oil. Preheat a ridged grill pan to hot.

6. Add the chicken to the hot pan and cook for 4–5 minutes on each side, until cooked through. Let rest for 1–2 minutes, then cut into strips.

7. Meanwhile, heat the peanut oil in a saucepan, add the garlic and crushed red pepper flakes, and cook for 30 seconds, then add the sugar and cook for 1 minute. Stir in the soy sauce and peanut butter, then add the coconut milk, a little at a time, stirring constantly, until the sauce has the consistency you prefer.

8. Serve the roasted vegetables and garbanzo beans on a bed of watercress in four bowls, topped with strips of chicken and the sauce.

Lamb & Pumpkin with Udon Noodles

Udon noodles are perfect for soaking up this rich, spicy sauce. Full-flavored lamb makes this dish especially satisfying, but you can also substitute beef, pork, or chicken.

Serves: 4 | Prep: 10 minutes | Cook: 30 minutes

Ingredients

2 tablespoons vegetable oil

2 shallots, thinly sliced

1 pound boneless lamb shoulder, cut into 1-inch cubes

1–2 tablespoons Thai red curry paste

1 (14-ounce) can coconut milk

1 cup vegetable, beef, or chicken broth or water

3 tablespoons Thai fish sauce

2 tablespoons packed light brown sugar

3 lemongrass stalks, cut into 3-inch pieces and bruised with the side of a heavy knife

3 kaffir lime leaves, julienned

2 cups peeled and seeded, bite-size pumpkin or butternut squash cubes

12 ounces dried udon noodles juice of 1 lime

¼ cup chopped fresh cilantro, to garnish

1. Heat the oil in a large, deep skillet over medium-high heat. Add the shallots and cook, stirring frequently, for 5 minutes, or until soft. Add the lamb and cook, stirring frequently, until brown all over. Stir in the curry paste and about 2 tablespoons of the thick cream at the top of the can of coconut milk. Cook for 1 minute. Add the remaining coconut milk, the broth, fish sauce, sugar, lemongrass, and lime leaves. Bring to a boil and add the pumpkin. Reduce the heat to medium-low, cover, and simmer for 15–20 minutes, until the pumpkin is tender.

2. Meanwhile, cook the noodles according to the package directions. Drain and set aside.

3. When the pumpkin is tender, add the drained noodles to the pan and cook for 2–3 minutes, until heated through. Stir in the lime juice and serve immediately, garnished with the cilantro.

Broccoli, Cauliflower & Beef Stir-Fry

Stir-fries are great for making quick, healthy meals. Cooking at high temperatures tends to reduce nutrients, so instead aim to “steam-fry” by adding a little liquid and covering the wok or skillet for a few minutes to cook more gently.

Serves: 4 | Prep: 8 minutes | Cook: 8–12 minutes

Ingredients

zest and juice of 1 orange

2 tablespoons soy sauce

2 tablespoons sesame oil

2¾ cups trimmed baby broccoli

1½ cups cauliflower florets

1 tablespoon coconut oil

2-inch piece fresh ginger, peeled and shredded

1 garlic clove, peeled and sliced

1 red chile, seeded and diced

14 ounces tenderloin steak, cut into thin strips

1 red bell pepper, seeded and thinly sliced

½ cup shredded snow peas

2 tablespoons sesame seeds, toasted

1. Mix together the orange zest and juice, soy sauce, and sesame oil in a bowl.

2. Bring a large saucepan of water to a boil, add the broccoli and cauliflower, and blanch for 2 minutes, then drain.

3. Heat the coconut oil in a wok or large skillet and add the ginger, garlic, chile, and steak and stir-fry until the steak is brown all over. Remove with a slotted spoon.

4. Add the red bell pepper, snow peas, baby broccoli, and cauliflower, pour in the orange juice mixture, cover, and cook for 2–3 minutes.

5. Return the steak to the wok and stir-fry for 1–2 minutes, then serve in warm bowls, sprinkled with the toasted sesame seeds.

Meat the Best

Always choose a good-quality cut of meat, especially when cooking the meat quickly, as in this recipe. It is also great served with egg noodles, if you need more carbs.

Turkey

A low-fat protein source, turkey helps promote a positive outlook as well as high levels of energy and vitality. It is known for its high tryptophan content, a protein constituent from which the body makes the mood, sleep, and appetite-regulating brain chemical serotonin. Turkey’s high-protein content also helps control appetite by balancing blood sugar levels, curbing sugar cravings and energy fluctuations.

Moroccan Lamb Burgers

These tasty burgers with an easy-to-make yogurt relish are perfect for a healthy treat. Pita bread is used here, but they are also good with whole wheat bread.

Serves: 4 | Prep: 25–30 minutes, plus standing | Cook: 10–12 minutes

Ingredients

1¼ pounds fresh ground lamb

1 onion, grated

1 teaspoon harissa sauce

1 garlic clove, crushed

2 tablespoons finely chopped fresh mint

½ teaspoon cumin seeds, crushed

½ teaspoon paprika

oil, for greasing

salt and pepper, to taste (optional)

Yogurt Sauce

½ large cucumber

¼ cup plain yogurt

⅓ cup chopped fresh mint

salt (optional)

To Serve

4 pita breads, warmed

½ red onion, halved and thinly sliced

1½ cups shredded lettuce

1. To make the sauce, peel the cucumber, quarter it lengthwise, and scoop out the seeds. Chop the flesh and put into a strainer set over a bowl. Sprinkle with salt, if using, cover with a plate, and weigh down with a can of vegetables. Let drain for 30 minutes, then mix with the remaining ingredients.

2. Combine the lamb, onion, harissa sauce, garlic, mint, cumin seeds, and paprika. Season with salt and pepper, if using, mixing well with a fork. Divide into 4 balls and flatten into patties about 1 inch thick. Cover and let stand at room temperature for 30 minutes.

3. Preheat the barbecue grill. Lightly brush the patties with oil. Grease the grill rack. Cook over hot coals for 5–6 minutes on each side, or until cooked through.

4. Stuff the burgers into warm pita breads with the red onion, lettuce, and a spoonful of the sauce. Serve immediately.

Turkey Waldorf Bowl

Turkey is a lean meat that is also high in protein, so it’s great for a healthy, balanced diet. It is also rich in tryptophan, a precursor to the hormone serotonin, known as the “happy hormone.” Paired with plenty of crunchy raw fruit and vegetables and tahini-and-lime dressing, this salad is hard to beat.

Serves: 4 | Prep: 20 minutes | Cook: none

Ingredients

3 tablespoons tahini

2 tablespoons lime juice

2 teaspoons agave syrup

1 teaspoon soy sauce

2½ cups shredded, cooked turkey

2 celery stalks, thinly sliced

½ cup shredded red cabbage

2 crisp apples, cored and chopped

⅔ cup seedless red grapes, halved

1 cup shredded napa cabbage

⅔ cup walnuts, toasted

½ cup pecans, toasted

salt and pepper, to taste (optional)

1. Whisk together the tahini, lime juice, agave syrup, and soy sauce and season with salt and pepper, if using.

2. Lightly toss together the remaining ingredients, then toss again with the dressing. Divide among four large shallow bowls and serve immediately.

Why Not Try?

You can use chicken or even smoked mackerel in place of turkey in this salad. If you are using mackerel, try adding a little creamed horseradish to the dressing for a real kick.

Jerk Chicken with Papaya Salsa

Jamaica’s jerk chicken is traditionally prepared by cooking the meat over fires made from the wood of the island’s allspice trees. This one uses a Jamaican dry spice rub, which is not high in calories, and it can be done in your own kitchen.

Serves: 4 | Prep: 15 minutes | Cook: 35 minutes

Ingredients

2¼ pounds small chicken drumsticks, skinned

1 tablespoon olive oil

1 romaine lettuce, leaves separated and torn into pieces (optional)

3 cups baby spinach (optional)

Jerk Spice Rub

1 teaspoon allspice berries, crushed

1 teaspoon coriander seeds, crushed

1 teaspoon mild paprika

¼ teaspoon freshly grated nutmeg

1 tablespoon fresh thyme leaves

1 tablespoon black peppercorns, coarsely crushed

a pinch of salt

Salsa

1 papaya, halved, seeded, peeled, and cut into cubes

2 large avocados, pitted, peeled, and cut into cubes

finely grated zest and juice of 1 lime

½ red chile, seeded and finely chopped

½ red onion, finely chopped

⅓ cup finely chopped fresh cilantro

2 teaspoons chia seeds

1. Preheat the oven to 400°F. To make the jerk spice rub, mix together all the ingredients in a small bowl.

2. Slash each chicken drumstick two or three times with a knife, then put them into a roasting pan and drizzle with the oil. Sprinkle the spice mix over the chicken, then rub it in with your fingers, washing your hands well afterward. Roast the chicken for 30–35 minutes, or until browned with piping hot juices that run clear with no sign of pink when the tip of a sharp knife is inserted into the thickest part of a drumstick.

3. Meanwhile, to make the salsa, put the papaya and avocados into a bowl, sprinkle with the lime zest and juice, then toss well. Add the chile, red onion, cilantro, and chia seeds and stir.

4. Toss the lettuce and spinach together, if using. Serve with the chicken and salsa.

Gingered Steak Lettuce Boats

This recipe is a great way of serving food-the lettuce wraps, encasing all the wonderful flavors within, can be picked up with your fingers.

Serves: 4 | Prep: 15 minutes, plus 20 minutes marinating | Cook: 5 minutes

Ingredients

2 tablespoons soy sauce

2 tablespoons honey

1 teaspoon smooth mustard

2 garlic cloves, crushed

¼ cup peeled and finely diced fresh ginger

14 ounces sirloin steak, cut into strips

8 scallions, shredded

1 carrot, grated

¼ cucumber, cut into julienne strips

8 snow pea pods, cut into julienne strips

4 Boston or other small butter lettuce, leaves separated

small handful of fresh cilantro sprigs (optional)

2 tablespoons sesame seeds, toasted (optional)

1. Mix together the soy sauce, honey, mustard, garlic, and ginger in a small bowl.

2. Put the strips of steak into a nonmetallic bowl and pour the soy-and-honey mixture over them. Let marinate for at least 20 minutes.

3. Meanwhile, toss together the scallions, carrot, cucumber, and snow peas.

4. Preheat a ridged grill pan to hot, add the steak strips, and cook for 1–2 minutes, pouring the remaining marinade into the pan at the end of cooking to heat through.

5. Divide the steak among the lettuce leaves, then top with the salad ingredients, finishing with a sprig of cilantro and sprinkling of sesame seeds, if using. Drizzle with a little cooked marinade, if desired.

Rib-Eye Steak with Chimichurri

Chimichurri is an Argentinian herb sauce with a texture similar to coarse pesto. Most regions have a variation, such as adding anchovies or removing the chile.

Serves: 2 | Prep: 30 minutes | Cook: 22 minutes

Ingredients

1 tablespoon olive oil

2 rib-eye steaks, about 4½ ounces each

½ teaspoon ground cumin

sea salt and pepper, to taste (optional)

Chimichurri Sauce

⅓ cup coarsely chopped fresh flat-leaf parsley

2½ tablespoons fresh oregano

3 small garlic cloves, coarsely chopped

½ shallot, coarsely chopped

¼ red chile, seeded and coarsely chopped

3 tablespoons extra virgin olive oil

1 teaspoon red wine vinegar

juice of ¼ lemon

Sweet Potatoes

2 small sweet potatoes, cut into ¾-inch chunks

1½ tablespoons butter

1. For the sweet potatoes, put them into a large saucepan of lightly salted (if using salt) boiling water for 12–15 minutes, or until soft. Drain, then remove from the heat and steam-dry in the pan for at least 5 minutes. Using a potato masher, mash the potatoes to a smooth consistency.

2. Meanwhile, to make the chimichurri sauce, put all the ingredients into a food processor, season with salt and pepper, if using, and process until you have a paste of a similar consistency to pesto. Add a little extra olive oil if the mixture appears too thick. Spoon into a serving bowl, cover, and set aside.

3. Return the sweet potatoes to the heat and warm through before stirring in the butter. Season with salt and pepper, if using, and keep warm.

4. Massage the oil into both sides of each steak, and sprinkle with salt and the cumin. Heat a ridged grill pan over high heat until hot. Cook each steak for 2–3 minutes on each side, or for longer if you prefer it well done. Let the steaks rest for 2 minutes.

5. Serve a steak on each of two warm plates with the chimichurri sauce spooned over and the mashed sweet potatoes on the side.

Pan-Cooked Tuna with Radish Relish

Borrowing from the Japanese tradition of pickling vegetables, the radishes and cucumber are marinated in a delicious mix of sweet and sour, which goes particularly well with the tuna.

Serves: 4 | Prep: 15 minutes, plus marinating | Cook: 10 minutes

Ingredients

4 tuna steaks, about 5½ ounces each

1 tablespoon sesame seeds

cooked rice, to serve (optional)

Marinade

2 tablespoons dark soy sauce

2 tablespoons sunflower oil

1 tablespoon sesame oil

1 tablespoon rice vinegar

1 teaspoon grated fresh ginger

Relish

½ cucumber, peeled

1 bunch of red radishes, trimmed

1. Put the tuna steaks into a dish and sprinkle with the sesame seeds, pressing them in with the back of a spoon so they stick to the fish.

2. To make the marinade, whisk together all the ingredients. Transfer 3 tablespoons of the marinade to a medium bowl. Pour the remaining marinade over the fish, turning each steak to coat lightly. Cover and chill for 1 hour.

3. Slice the cucumber and radishes thinly and add to the marinade in the bowl. Toss the vegetables to coat, then cover and chill.

4. Heat a large, heavy skillet over high heat. Add the steaks and cook for 3–4 minutes on each side, depending on the thickness of the fish. Serve immediately with the radish relish and rice, if using.

Tune into Tuna

The health benefits of tuna fish include its ability to stimulate growth, lower blood pressure and cholesterol levels, boost the immune system, increase energy, increase our red blood cell count, and reduce general inflammation.

Tuna & Salmon

Fresh tuna is an important source of omega-3 fats and antioxidant minerals for arterial and heart health, and it is also rich in vitamin E for healthy skin. Salmon is an excellent source of omega-3 fats, cancer-fighting selenium, and vitamin B12, which helps protect against heart disease and chronic diseases, such as Alzheimer’s disease, depression, and diabetes.

Sushi Roll Bowl

Sushi makes a great healthy snack or meal: the omega-3 fats in the fish are linked to heart protection and improved circulation; rice provides energy and protein; wasabi has been found to aid cancer prevention and prevent blood clots; and seaweed is rich in iodine-vital for a healthy thyroid. And it tastes great, too.

Serves: 4 | Prep: 15 minutes, plus cooling | Cook: 10 minutes

Ingredients

1⅔ cups glutinous rice

2 tablespoons rice vinegar

1 teaspoon sugar

1 large avocado, peeled, pitted, and sliced

7 ounces raw tuna, sliced

7 ounces raw salmon, sliced

juice of ½ lemon

4 sheets nori seaweed, shredded

¼ cucumber, cut into matchsticks

2 tablespoons snipped fresh chives

1 tablespoon black sesame seeds

¼ cup soy sauce, to serve

1. Cook the rice according to the package directions. When all the water has been absorbed and the rice is cooked, stir through the vinegar and sugar, then cover and let cool.

2. Divide the rice among four bowls.

3. Top each bowl with slices of avocado, tuna, and salmon.

4. Squeeze with the lemon juice, then add the nori, cucumber, chives, and sesame seeds.

5. Serve with the soy sauce.

Roasted Salmon with Pomegranate

This spiced salmon makes a quick-and-easy midweek dinner, but it tastes spectacular enough for guests, too. Cooking salmon with pomegranate en papillote (in a package) gives the fish a wonderful sharpness and sweetness.

Serves: 4 | Prep: 10 minutes | Cook: 15–20 minutes

Ingredients

4 salmon fillets

2 teaspoons ras el hanout

1 teaspoon sea salt flakes

grated zest and juice of 1 lemon

2 teaspoons olive oil

½ pomegranate, seeds only

¼ cup coarsely chopped fresh cilantro

1. Preheat the oven to 350°F. Cut out four rectangles of parchment paper, each large enough to comfortably wrap a salmon fillet, and four slightly larger rectangles of aluminum foil. Lay each rectangle of parchment paper over a rectangle of foil. Put a salmon fillet in the center of each parchment paper rectangle.

2. Sprinkle the fillets with the ras el hanout, salt, lemon zest and juice, and oil, then the pomegranate seeds and cilantro. Bring the long edges of the parchment paper up together, before folding them down a few times to form a crisp pleat over the top of the salmon and tucking the short edges below. Repeat with the foil underneath to form a secure package.

3. Put the packages on a baking sheet. Roast on a high shelf for 15–20 minutes, or until the fish is cooked through and flakes easily when pressed with a knife. Serve the packages for people to unwrap at the table.

Salmon Suits

Salmon flesh is most often pink, but the color spectrum varies from red to orange. The fat and omega-3 content varies from one species to another, but all salmon provides a good source of high-quality protein and omega-3 fatty acids.

Pesto Salmon with Spring Veg Bowl

Spring vegetables are so tasty they really don’t need much doing to them, just gentle steaming and a little lemon dressing. The lemon dressing cuts through the richness of the pesto salmon perfectly. Steaming food is perfect for retaining nutrients, because the cooking temperature is lower than when frying or boiling.

Serves: 4 | Prep: 15 minutes | Cook: 10–12 minutes

Ingredients

1⅓ cups fresh or frozen peas

1⅓ cups fresh fava beans

7 ounces asparagus, woody stems discarded

7 ounces baby carrots, scrubbed

4 skinless salmon fillets, about 5½ ounces each

¼ cup pesto

3 tablespoons extra virgin olive oil

grated zest and juice of 1 lemon

2 tablespoons sunflower seeds, toasted

2 tablespoons pumpkin seeds, toasted

2 tablespoons shredded fresh basil

1. Put all the vegetables into a steamer and cook for 10–12 minutes, until tender.

2. Meanwhile, preheat the broiler to hot and line a baking sheet with aluminum foil. Put the salmon onto the prepared baking sheet and spoon over the pesto. Cook under the broiler for 3–4 minutes on each side.

3. Mix the oil with the lemon zest and juice and toss with the cooked vegetables.

4. Divide the vegetables among four warm shallow bowls and top each one with a salmon fillet.

5. Sprinkle with the sunflower seeds, pumpkin seeds, and shredded basil and serve.

Beet, Lobster & Spinach Risotto

There is a tendency to think of lobster as a luxury food item, but it offers a wide range of health benefits—it is a good source of omega 3-fatty acids and also of phospherous, zinc, the trace element selenium, and Vitamin B₁₂.

Serves: 4 | Prep: 15 minutes | Cook: 30 minutes

Ingredients

6⅓ cups vegetable broth or chicken broth

2 tablespoons butter

2 tablespoons olive oil

1 small onion, diced

1½ cups risotto rice

½ cup dry white wine

5 small raw beets, grated

1 teaspoon grated horseradish

juice of ½ lemon

6 cups baby leaf spinach

8 ounces ready-to-eat lobster meat or crabmeat

1⅓ cups freshly grated Parmesan cheese

salt and pepper, to taste (optional)

⅔ cup crème fraîche or Greek-style yogurt, to serve

1. Bring the broth to a boil in a large saucepan, then simmer over low heat. Meanwhile, heat the butter and oil in a separate large saucepan over medium heat, add the onion, and sauté for 3 minutes. Add the rice and stir to coat with the butter and oil. Cook for an additional 2 minutes. Add the wine and simmer for 2 minutes, or until absorbed.

2. Add the beets and stir well. Add 2 ladles of hot broth to the pan, then cover and cook for 2 minutes, or until absorbed. Stir well and add another ladle of broth. Stir constantly until the broth is absorbed, then add another ladle. Continue adding the broth, one ladle at a time, until it has all been absorbed and the rice is almost cooked.

3. Stir in the horseradish and lemon juice, then add the spinach and season with salt and pepper, if using. Divide among warm bowls, top with the lobster or crabmeat and cheese, and serve immediately, accompanied by the crème fraîche.

Chicken Peperonata Bowl

Bell peppers are rich in capsicum, which has been shown to have antibacterial properties and to reduce triglycerides and LDL cholesterol. They are also rich in vitamins C and A, as well as in iron, potassium, selenium, and magnesium.

Serves: 4 | Prep: 15 minutes | Cook: 35 minutes

Ingredients

2 red bell peppers, seeded and sliced

2 yellow bell peppers, seeded and sliced

1 tablespoon olive oil

2 red onions, peeled and finely sliced

10½ ounces dried penne

4 skinless chicken breasts

2 garlic cloves, crushed

1¼ cups chopped fresh basil

2 tablespoons balsamic vinegar

2 tablespoons fresh Parmesan cheese shavings

salt and pepper, to taste (optional)

1. Put the red bell peppers, yellow bell peppers, and oil into a skillet over medium heat. Cover and cook gently for 15 minutes.

2. Add the onions and cook for an additional 15 minutes.

3. Meanwhile, cook the penne according to the package directions.

4. Preheat a ridged grill pan to hot, add the chicken breasts, and cook for 6–8 minutes on each side, until cooked through.

5. Meanwhile, toss the garlic and basil into the bell pepper mixture, then add the vinegar and cook for 2–3 minutes.

6. Drain the penne and toss into the peperonata. Season with salt and pepper, if using.

7. Slice the chicken breasts diagonally. Divide the penne among four warm bowls. Top with the chicken and some Parmesan cheese shavings.

Sweet Bell Peppers

The longer you cook bell peppers, the sweeter and softer they will become.