Hair Nutrition Recipe Guide

Ingredients

• 50 g rolled oats
• 150 g plain Greek-style yoghurt
• 80 ml milk or fortified unsweetened soya drink
• 1 tbsp chia seeds
• A handful of berries
• 1 tbsp pumpkin seeds

Method

1. Stir oats, yoghurt, milk and chia together.
2. Cover and chill overnight or at least four hours.
3. Top with berries and pumpkin seeds.

Ingredients

• 2 eggs
• 1 wholemeal wrap
• Large handful spinach
• 1/2 red pepper
• 1 tsp oil

Method

1. Soften pepper in oil.
2. Add spinach, then scramble in the eggs.
3. Spoon into the wrap and roll.

Ingredients

• 1-2 slices rye or wholemeal bread
• 1/2 avocado
• 60-80 g smoked salmon
• Lemon, black pepper and cucumber or rocket

Method

1. Toast bread and mash avocado with lemon and pepper.
2. Spread over toast.
3. Top with salmon and cucumber or rocket.

Ingredients

• 50 g oats
• 250 ml milk or fortified soya drink
• 1 grated apple
• 1 tbsp peanut butter
• Cinnamon

Method

1. Cook oats, milk, apple and cinnamon for five to seven minutes.
2. Stir until creamy.
3. Swirl in peanut butter.

Ingredients

• 280 g firm tofu
• 1 tsp oil and 1/2 tsp turmeric
• 1/2 red pepper
• 2 handfuls spinach
• Wholemeal toast and lemon

Method

1. Crumble tofu into a hot pan with oil and turmeric.
2. Add pepper, then spinach.
3. Finish with lemon and serve with toast.

Ingredients

• Onion and 2 carrots
• 2 roasted red peppers
• 150 g red lentils
• Chopped tomatoes
• 750 ml low-salt stock and paprika

Method

1. Soften onion and carrots.
2. Add remaining ingredients and simmer about twenty minutes.
3. Blend smooth or leave textured.

Ingredients

• 1 tin tuna
• 1 tin cannellini beans
• Cherry tomatoes, cucumber and red pepper
• Oil, lemon, pepper and parsley

Method

1. Combine tuna, beans and vegetables.
2. Mix oil, lemon and pepper.
3. Toss and divide into two portions.

Ingredients

• 200 g cooked chicken
• 120 g quinoa
• Carrot, cucumber, red pepper and spinach
• Pumpkin seeds
• Yoghurt-lemon dressing

Method

1. Cook quinoa and cool slightly.
2. Divide quinoa, chicken and vegetables between bowls.
3. Add seeds and dressing.

Ingredients

• Onion and mild curry powder
• 1 tin chickpeas
• 1 tin chopped tomatoes
• 150 g spinach
• Lemon and brown rice or flatbread

Method

1. Soften onion and cook curry powder briefly.
2. Add chickpeas and tomatoes; simmer twelve minutes.
3. Stir in spinach and lemon.

Ingredients

• 2 boiled eggs
• 2 slices wholemeal bread
• Yoghurt or light mayonnaise
• Watercress and tomato

Method

1. Mix chopped eggs with yoghurt or mayonnaise and pepper.
2. Layer with watercress and tomato.
3. Pack with a piece of fruit.

Ingredients

• 2 salmon fillets
• 350 g baby potatoes
• 1 head broccoli
• Oil, lemon, herbs and pepper

Method

1. Roast potatoes at 200C fan for fifteen minutes.
2. Add broccoli and salmon.
3. Roast another twelve to fifteen minutes and finish with lemon.

Ingredients

• 400 g turkey mince
• Onion and red pepper
• Chopped tomatoes
• 2 tins mixed beans
• Cumin and smoked paprika

Method

1. Brown turkey, then add onion and pepper.
2. Add spices, tomatoes and beans.
3. Simmer twenty minutes.

Ingredients

• 250 g lean beef strips
• Broccoli and red pepper
• Ginger and garlic
• Reduced-salt soy sauce
• Brown rice or noodles

Method

1. Stir-fry beef and remove.
2. Cook broccoli and pepper.
3. Return beef with ginger, garlic and soy sauce.

Ingredients

• Onion, 250 g mushrooms and 2 carrots
• 1 tin lentils
• 1 tin chopped tomatoes
• Oregano
• Wholewheat spaghetti

Method

1. Soften onion, mushrooms and carrots.
2. Add lentils, tomatoes and oregano.
3. Simmer twenty minutes and serve with spaghetti.

Ingredients

• 280 g firm tofu
• 150 g edamame
• 250 g cooked brown rice
• Carrot, red cabbage and red pepper
• Lime and reduced-salt soy sauce

Method

1. Cook tofu until golden and prepare edamame.
2. Divide rice and vegetables between bowls.
3. Top with tofu, edamame and dressing.

Ingredients

• 350 g boneless chicken thighs
• 1 tin chickpeas
• 2 peppers and red onion
• Oil, paprika and lemon
• Wholemeal pitta or couscous

Method

1. Toss chicken, chickpeas and vegetables with oil and paprika.
2. Roast at 200C fan for twenty-five to thirty minutes.
3. Finish with lemon.

Ingredients

• 150 g plain or fortified soya yoghurt
• 1 kiwi
• 1 tbsp pumpkin seeds
• Optional oats

Method

1. Spoon yoghurt into a pot.
2. Top with kiwi, seeds and oats.
3. Keep chilled.

Ingredients

• 3 tbsp hummus
• Red pepper and carrot sticks
• 2 wholegrain crispbreads
• Grapes or berries

Method

1. Place hummus in a small container.
2. Pack with vegetables, crispbreads and fruit.
3. Keep chilled.

Ingredients

• 4 tbsp chia seeds
• 300 ml milk or fortified soya drink
• 1 tbsp cocoa powder
• Berries and chopped nuts or seeds

Method

1. Whisk chia, milk and cocoa.
2. Stir again after five minutes, then chill at least four hours.
3. Top with berries and nuts or seeds.

Ingredients

• 2 wholegrain crispbreads
• 1 tbsp peanut butter
• 1 small pear
• Cinnamon

Method

1. Spread crispbreads with peanut butter.
2. Top with pear and cinnamon.
3. Eat immediately.

Ingredients

• 200 ml plain kefir or yoghurt
• A handful of frozen berries
• 1 small banana
• 1 tbsp oats
• Optional ground linseed

Method

1. Blend all ingredients.
2. Add water or milk if needed.
3. Pair with a boiled egg, toast or another solid food for a fuller breakfast.