Healthy wholegrains, enzyme-rich salads and a soothing, nourishing soup feature in these lunch recipes from Dr Michael Mosley, the creator of the 5:2 diet.
Quick homemade pesto on toast with tomatoes, feta and basil
FOR THE PESTO
100g baby spinach
small bunch of basil, reserving a few leaves for garnish
50g nuts, eg almonds, cashews, walnuts
4 tbsp extra virgin olive oil
2 garlic cloves, roughly chopped
1 lemon, zest and juice
4 small slices seeded sourdough bread, around 100g, toasted
100g cherry tomatoes, roughly chopped
20g feta, crumbled
1. To make the pesto, put all the ingredients in a blender with plenty of seasoning and blitz until smooth.
2. To serve, spread 1 tbsp of the pesto on each slice of toast and top with the tomatoes, feta and reserved basil leaves.
Salmon and beetroot salad with tartare sauce
75g full-fat live yogurt
1 tbsp capers, drained and roughly chopped
3 gherkins, roughly chopped
1 tbsp extra virgin olive oil
2 tsp live cider vinegar
300g cooked beetroot, cut into wedges
2 large cooked salmon fillets, around 180g each
1. To make the tartare sauce, mix the yogurt, capers, gherkins and some seasoning in a small bowl.
2. To make the dressing, whisk together the olive oil and vinegar in a large bowl and season. Add the beetroot wedges and rocket then flake in the salmon and gently toss together. Serve with a spoonful of the tartare sauce.
Asian brown rice bowl with kimchi, greens and a fried egg
2.5cm chunk of ginger, finely grated
2 tsp soy sauce
2 tsp sesame oil
2 tsp rice wine vinegar
250g pouch microwave brown rice
200g spring greens, finely sliced
2 large eggs
4 tbsp kimchi
1. Mix the ginger, soy sauce, sesame oil and rice vinegar together. Heat the rice as per the packet instructions then stir through the ginger dressing.
2. Blanch the spring greens in boiling water for 2 minutes. Fry the eggs in a nonstick frying pan.
3. Serve the rice and greens in a bowl topped with the fried egg and kimchi.
Chicken and apple salad with blue cheese dressing and toasted walnuts
40g blue cheese, finely chopped
2 cooked chicken breasts, around 150g each, shredded
2 apples, cored and diced
150g mixed salad leaves
75g walnuts, toasted
1. Make the dressing by mixing the blue cheese and the buttermilk until fully combined. Season with black pepper.
2. Mix the chicken, apple, salad leaves and walnuts together and pour over the dressing to serve.
Orange, green bean and toasted almond salad with orange and garlic dressing
400g fine green beans
1 garlic clove, finely grated
2 tbsp extra virgin olive oil
1 tbsp live wine vinegar
75g almonds, toasted and roughly chopped
1. Blanch the beans in boiling water for 4 minutes then cool under running water and drain.
2. Zest the oranges into a bowl. Use a sharp knife to cut the top and bottom off each orange then cut off the skin from top to bottom following the shape of the orange until you are left with just the flesh. Holding each orange over the bowl, cut out the segments and set aside, catching the juice in the bowl. Squeeze any remaining juice from the oranges into the bowl.
3. Make the dressing by adding the garlic, olive oil, vinegar and some seasoning to the bowl of orange juice and zest and whisk together.
4. Add the beans, orange segments and almonds to the bowl and mix with the dressing to serve.
Bitter leaf salad with quick pea soup
500g frozen peas, defrosted
500ml vegetable stock, made with 1/2 a low-salt stock cube
1 garlic clove, chopped
3 tbsp extra virgin olive oil
2 tsp live cider vinegar
2 heads of chicory, leaves separated
2 slices seeded sourdough bread
1. Make the soup by adding the peas, stock, garlic, 2 tbsp olive oil and some seasoning to a blender. Blitz until smooth then pour into a saucepan and gently warm through.
2. Mix the remaining oil with the vinegar and some seasoning then pour over the chicory and rocket in a bowl, tossing together.
3. Serve the salad first then the soup with the bread for dipping.
Recipes: Amy Stephenson with Dr Clare Bailey. Styling: Amy Stephenson. Nutritionist: Angela Dowden.