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ideal for lunch boxes

appleMy favourite sort of lunch box food contains ‘a little of something from the night before’ – thus saving time and money. There are some super boxes now, for instance the bento box, in which you can pack a complete, nutritious meal with a little planning and pre-prep. Add extra nutrients with nuts and seeds, include a portion of protein and a rainbow of veg & fruit.

One-Tray Winter Roasted Salad

One-Tray Roasted Winter Salad

Roasted salads are a total game-changer for me. However sceptical you may be – just give it a go. The textures soften and the flavours enhance. It’s really no more…

Autumn Salad with Artichokes and Beetroot

Autumn Salad

This multi-coloured and vibrant, warm roasted salad is a real celebration of autumn, my favourite month. The recipe is very forgiving so you can use other ingredients…

Egg Muffins, Amelia Freer

Egg ‘Muffins’

They are fluffy and light and a lovely way to feed a busy breakfast bunch AND they are great hot, warm or cold.  Play around with the fillings, use leftovers and make sure…

Winter Buddha Bowl by Amelia Freer

Winter Buddha Bowl

Buddha bowls are a really simple way to prepare a meal that is balanced, vibrant, healthy and diverse with plenty of colourful seasonal vegetables, a portion of protein,…

Nut Roast Served with a Rich Tomato Sauce

This is a lovely wintery nut roast that is wonderful for a Sunday lunch alternative to the meat roast or just a delicious meal to share with friends.

Amelia Freer's 12 Favourite Things on Toast

12 Favourite Things on Toast

Here are a few ideas of delicious and nutritious toppings for toast that can be enjoyed for a leisurely breakfast, speedy lunch or a light supper, too.

Root Vegetable Crisps with Herb Salt

Homemade Root Vegetable Crisps, Herb Salt

These homemade root vegetable crisps are easy to make and cost the fraction of the price of commercial alternatives. Children, especially, will enjoy their sweetness and…

Roasted Cauliflower with Tahini & Miso Dipping Sauce

Roasted Cauliflower with Tahini & Miso Dipping Sauce

Cauliflower contains a variety of nutrients including fibre, and vitamin C - which helps support our immune system. It is also totally delicious when roasted and pairs well…

Zingy Turkey Pâté

Zingy Turkey Pâté

Making pots of healthy pâté to dip crudités into, to spoon generously onto little gem lettuce boats, or to top hearty oatcakes is a big thing in my house.

Broad Bin Dip

Broad Bean Dip with Crunchy Veg

Broad beans are still one of those wonderful vegetables that are absolutely at their best when in season.

Homemade Sauerkraut

Homemade Sauerkraut

To make sauerkraut, cabbage is fermented by bacteria to give it a delicious sour taste. Sauerkraut contains fibre, vitamins and minerals, and live bacteria similar to that…

Ribbon Zucchini Salad with Rocket, Feta & Hazelnuts

Ribbon Zucchini Salad with Rocket, Feta & Hazelnuts

Both rocket and zucchini are in season throughout June to October so this exquisite summer salad can really be enjoyed all summer long.

Summary Potato Salad

Summery Potato Salad

Cooking, then cooling potatoes increases the ‘resistant starch’ in them. This is a type of fibre that the beneficial bacteria in our intestines love. It is called ‘resistant’…

Summer Salad

Quintessential Summer Salad

As wish all vegetables, this salad delivered a hearty dose of vitamins and minerals including some iron. It is harder for us to absorb iron from plants, but we can help this…

Asian Crayfish Lettuce Cups

Crayfish Lettuce Cups with Asian Dressing

We are very lucky in the UK as an island to have easy access to fresh shell fish which is not only delicious but is also nutritious, containing protein and important minerals…

Yellow Courgette, Herb & Feta Salad by Amelia Freer

Yellow Courgette, Herb & Feta Salad

This is a super-quick dish (but no less impressive or tasty), bursting with flavour and goodness. You can, of course, substitute the yellow courgettes for ordinary green…

Wild Rice Purple Salad

Wild Rice Purple Salad

This is a stunning winter grain salad with nutty wild rice. If the bitter radicchio or chicory are hard to find, red cabbage works very well too. Give the rice a thorough…

Lentil, Beetroot & Hazelnut Salad with Ginger Dressing by Amelia Freer

Lentil, Beetroot & Hazelnut Salad with Ginger Dressing

Nourish your body with this hearty salad complete with a warming ginger dressing. Lentils provide protein, essential minerals and fibre which helps support our digestive…

Avocado Papaya Salsa by Amelia Freer

Avocado Papaya Salsa

This zingy, zesty salsa contains a variety of essential vitamins and antioxidants, as well as fibre to help support our digestion and is delicious served with chicken or…

Lettuce Boats & Picnic Pots by Amelia Freer

Lettuce Boats & Picnic Pots

These are delightful little pots for picnics and lunch boxes: potted crab, crayfish tails, and light smoked mackerel ‘pâté’ and lovely crisp lettuce to scoop everything into.…