100 Days To Health: What to Eat for Lunch and Dinner

Now that's it's officially summer and the supermarket shelves are heaving with fresh produce, it's the perfect time to throw together some fresh salads and stir-fries for lunch and dinner.  Double the quantities wherever possible and you'll get lunch from your dinner leftovers - not only is this a great way to save money, it also helps keep you on the straight and narrow when the office cafeteria is serving thrice-cooked chips at lunchtime! Here are some simple, delicious and nutritious options from the recipe book of MindHerBody Coach Jen Feighery: Cous Cous Salad

Serves 2 100g cous cous 125ml hot water 1 teaspoon tomato pureé Juice of half a lemon 1 tablespoon olive oil 3 tomatoes finely chopped Half a cucumber finely chopped 1 red onion finely chopped 1 tin chickpeas 1 red chilli very finely chopped (optional) 1 avocado a sprig of mint (leaves only) Salt and freshly ground pepper Cos lettuce Put the cous cous in a bowl and add hot water and tomato puree. Stir and cover with cling film for 5 minutes until the cous cous absorbs the liquid. Add the lemon juice and oil and stir well. Set aside again to cool and allow the flavours to blend. Put all of the veg into a bowl, then add the mint. Just before serving, add the veg and herbs to the cous cous and mix together. Serve all of this on a bed of cos lettuce. Warm Potato & Salmon Salad Serves 2 500g baby potatoes 1 tablespoon olive oil 1 tablespoon apple cider vinegar 150g smoked salmon 3 tablespoons of cottage cheese 6 spring onions, chopped A handful of chopped leaf parsley Spinach leaves Put a large saucepan of water over high heat and add a pinch of salt. Cut the baby potatoes in half, bring the water to the boil and cook the potatoes until they are tender (usually 10-15 mins) Put the oil and vinegar in a small jar with a lid and seal the jar. Shake it vigorously to combine.

Drain the potatoes and put them in a large bowl. Pour the oil-based dressing over them and stir well. Set potatoes aside for 5 minutes. Cut the smoked salmon into strips and put in another bowl, add the cottage cheese, spring onion and parsley and stir together. Add this mixture to the potatoes and combine everything with a wooden spoon. Serve immediately. Poached Egg & Bacon Salad Serves 1 2 handfuls of baby spinach leaves or rocket, 1 egg 2 lean bacon rashers For the dressing: 2 teaspoons olive oil, drizzle of cider vinegar, pinch of mustard, ground black pepper Whisk the dressing ingredients together in a small bowl and add pepper. Place frying pan over high heat and dry fry (no oil) the bacon until it's well done. Fill a saucepan of water and put it over medium heat. Crack the egg in to a small bowl. When the water is simmering slide the egg into the middle. Cook for 2 minutes until egg white is set. While the egg is poaching, crumble the bacon over the spinach and drizzle dressing on top. Lay the egg on top of the salad. Green Bean Salad with Prawns or Chicken Ingredients: Serves 4 2 1/2 tbsp red wine vinegar 3 garlic cloves, finely chopped 1tbsp chopped fresh oregano leaves 1/4 tsp salt 1/4 tsp ground pepper 3 tbsp extra virgin olive oil 1/2 lb prawns or boneless skinless chicken 1 packet green beans 4 cherry tomatoes

Method:

In a small bowl, whisk together the vinegar, garlic, oregano, salt, and pepper. Pour in the olive oil in a steady stream. Place the prawns or chicken in a small bowl and pour 1/4 cup of the dressing over it. Turn to coat. Cover and place in the refrigerator. Meanwhile prepare a large bowl of ice water. Steam the green beans. Drain the beans immediately and plunge them into the ice water. Drain thoroughly. Fry the prawns or chicken on a pan. In a medium bowl mix the tomatoes and olives. Add the beans and reserved dressing and toss. Transfer the beans to a plate. Arrange the chicken or prawns on top and serve. Easy Beef & Vegetable Stir Fry Serves 2 200g diced beef 1 red, 1 yellow or green pepper 1 small onion 1 carrot 1 quarter cucumber 50g mushrooms 1 garlic clove An inch of of ginger, minced 1 tablespoon sesame oil 1 teaspoon soy sauce 2 teaspoons lemon juice 1 teaspoon sesame seeds Serve with wholegrain rice or noodles. Method: Put the rice onto boil and prepare the veg. Heat the oil in a non stick pan when its really hot add the diced beef. Cook for a couple of minutes until brown. Next add the carrots, onions and pepper. Cook for a couple of minutes stirring constantly until they begin to soften. Meanwhile, drain the rice and keep it warm. Add the cucumber and mushrooms, garlic and ginger to the wok, stir for a minute and then add the soy sauce. Stir-fry for a further two minutes and then add the lemon juice and simmer briefly. Sprinkle around the sesame seeds and stir everything once more, then serve immediately.

Vegetable Soup

Serves 6-8 1 tablespoon of butter 1 onion, chopped 1 leek, sliced 2 potatoes, chopped 2 carrots, chopped 1 parsnip, chopped bunch of celery, chopped 2 litres of vegetable stock Method: Place the butter in a large pot and place over a medium high heat. When butter is melted and foamy, add the onion, potato, and leek. Fry for 2 minutes, then cover and sweat for 8 minutes. Add the stock, carrots, parsnip, celery Lower the heat and simmer for about 20 minutes or until the vegetables are tender when you insert a fork. Season with a little salt and pepper to taste and then either serve as a chunky vegetable broth or blitz with a hand blender to form a silky smooth soup. For more smart swaps, see our list. We're so glad you've joined us in our mission to get you (and your kids) one per cent healthier every day on our 100 Days To Health programme. We've teamed up with the Health and Wellness Coaches over at MindHerBody to help you reach your full potential this summer through health, exercise and wellbeing. Check in daily for menu inspiration, swaps and exercises.