From the simple energy kick of a good protein-filled breakfast to delicious suppers enjoyed with family and friends, we don’t need a scientist to tell us that we are what we eat! Food refuels us, affecting our energy levels and therefore our ability to run around after the kids, get things done and end each day feeling we’ve achieved what we wanted to.

The good news is that it isn’t hard work to prepare some good food. Try these delicious ingredients in easy recipes to keep your body and your taste-buddies happy.


1. Cauliflower Florets

Cauliflower florets are not only the perfect snack, along with some cucumber and carrot sticks as crudites before dinner, they are also a good source of Vitamin C boosting your immune system and warding off stress. If the kids turn their nose up at it, puree cooked cauliflower with a little milk will make them change their minds, especially if you add it to mashed potato.

recipe ideas cauliflower

2. Butternut Squash

Butternut squash really is a hero food for nutrients, especially magnesium, iron, calcium, phosphorus and zinc. Great for energy, growth and a boost to your immune system. You can even turn the seeds into a healthy snack at work: toss them in a little olive oil, sprinkle them on a baking tray then roast at 135°C (gas mark 1) for about 15 minutes, until they start to pop. They’re perfect for children’s lunchboxes, too – why not find more ideas for packed lunch makeovers.

recipe ideas Butternut squash

3. Lentils

Lentils are rich in iron, which is important so you don’t feel tired and run down. They’re also a cheap way of bulking out dishes and thickening stews. Try cooking up red lentils with chopped carrots, some onions, spices and water and then mashing them down for a filling winter soup.

recipe ideas Lentils

4. Oranges

As well as packing a vitamin C punch, oranges contain inositol which helps the body regulate levels of serotonin and insulin, helping even out your moods and lift you when you’re feeling low. Squeezing fresh orange juice over pancakes or in your tea makes a nice change from lemon and is sweet enough to replace the need the add sugar.

recipe ideas Oranges

5. Sesame Seeds

Crammed with zinc – an important mineral for producing collagen and giving your skin more elasticity – sesame seeds are a nice snack when you want to give yourself an energy boost. Try tahini or hummus, or sprinkle toasted sesame seeds over your favourite cereal or salad.

recipe ideas Sesame seeds


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