Wednesday

Ingredients (1 portion)

• 40 g porridge oats
• 200 ml semi-skimmed milk
• 2 soft dates (such as Medjool), stoned
• 10 g flaked or chopped almonds
• ¼ tsp ground cinnamon

Method

1. Chop the dates into small pieces, removing the stones if they have any.
2. Put the oats, milk, cinnamon and half the dates in a pan over a medium heat and stir.
3. Bring to a gentle bubble and cook for 4 to 5 minutes, stirring often, until thick and creamy. The dates melt in and sweeten it. In a microwave, heat everything in a large bowl for 2 minutes, stir, and heat for 1 more minute.
4. Spoon it into a bowl and top with the remaining dates and the almonds.

Why it is a healthy start

Dates are very sweet, so there is no need for sugar, and they add fibre and potassium. The oats keep you full, and the almonds give a little protein and healthy fat.

Swaps

Dried apricots or figs in place of the dates. Walnuts or pumpkin seeds in place of the almonds. A pinch of ground cardamom if you have some.

Ingredients (1 portion)

• 60 g couscous
• 80 ml boiling water
• 120 g chickpeas from a tin, drained and rinsed (half a tin; Friday uses the rest)
• 3 dried apricots (about 30 g)
• 50 g cucumber (about 5 cm)
• ½ lemon, juiced
• 2 tsp olive oil
• ½ tsp dried mint
• ½ tsp ground cumin
• Salt and black pepper

Method

1. Put the couscous in a heatproof bowl with a pinch of salt. Pour over the boiling water, cover with a plate and leave for 5 minutes. Fluff it with a fork and leave it to cool a little.
2. Meanwhile, chop the apricots into small pieces and the cucumber into small cubes, about 1 cm.
3. Mix the lemon juice, oil, mint, cumin and some pepper in a cup.
4. Add the chickpeas, apricots and cucumber to the couscous, pour over the dressing and toss well. Taste and add a pinch of salt if you need it.

Why it is a healthy lunch

Chickpeas give protein and fibre, and the dried apricots add sweetness and a little iron. The salad needs no cooking, and it tastes even better after an hour, so you can make it in the morning.

Swaps

Raisins or chopped dates in place of the apricots. A handful of baby spinach. A spoonful of plain yoghurt on top, or some crumbled feta. Use fresh mint if you have it.

Ingredients (1 portion)

• 200 g sweet potato
• 50 g dried red split lentils
• 200 g chopped tomatoes (half a 400 g tin; Friday uses the other half)
• 1 small onion
• 1 clove garlic
• 1 tsp ground cumin
• ½ tsp ground cinnamon
• ½ tsp smoked paprika
• ½ reduced-salt vegetable stock cube
• 250 ml boiling water
• 1 tsp olive oil
• ½ lemon, juiced
• 60 g couscous
• 80 ml boiling water, for the couscous
• Salt and black pepper

Prep ahead (about 10 minutes, any time that day)

1. Peel the sweet potato and cut it into cubes of about 1.5 cm. Put them in a microwave-safe bowl with a splash of water, cover with a plate and microwave for 4 minutes, until they are just starting to soften. Drain and let them cool.
2. Peel the onion and chop it small. Peel and chop the garlic. Rinse the lentils in a sieve under cold water until the water runs clearer.
3. Put the onion, garlic and sweet potato in a covered container in the fridge, and the lentils in a cup or small bowl. Open the tin of tomatoes, spoon half (200 g) into a small bowl for tonight, and put the other half in a covered container in the fridge for Friday.

At dinner time (about 5 minutes of work)

1. Heat the oil in a saucepan with a lid over a medium heat. Cook the onion for 3 minutes until soft. Add the garlic, cumin, cinnamon and paprika and stir for 30 seconds.
2. Add the sweet potato, the lentils and the tomatoes. Crumble in the stock cube, pour over the 250 ml of boiling water and add a pinch of salt and some pepper. Bring to a simmer.
3. Put the lid on, turn the heat down to a steady simmer, and leave it for 12 to 15 minutes, stirring once, until the lentils have broken down and the sweet potato is soft. Add a splash of water if it gets dry.
4. About 8 minutes before the end, put the couscous in a heatproof bowl with a pinch of salt. Pour over the 80 ml of boiling water, cover with a plate and leave for 5 minutes. Fluff it with a fork.
5. Stir the lemon juice into the stew, taste, and add more salt or pepper if you need it. Spoon the couscous into a bowl and pour the stew over the top.

Why it is a healthy dinner

Red lentils give protein and fibre, and sweet potato adds vitamin A and natural sweetness. Warm spices give the stew the flavour of a Moroccan tagine for just 1 tsp of oil, and it is completely vegetarian.

Swaps

A handful of baby spinach stirred in at the end. Butternut squash or carrots in place of the sweet potato. A pinch of chilli flakes. A spoonful of plain yoghurt on top, or a few chopped apricots stirred in.