Dr Chintal Patel recipes

Make this comforting no-bake lasagne and you’ll pack in lots of nutritious veggies, building up to 30 plant points for the week. The courgettes and mushrooms can be swapped out for other seasonal veg – leeks and aubergines work well.

Bulgur is easy to cook and a great alternative to refined grains. It’s high in fibre and nutrient-rich, so good for your gut, digestion and heart health. Serve it with stews, or use it in salads or as a nutritious alternative to rice. This recipe is a favourite with my kids!

Served with cumin-spiced vegetables this is the perfect roast dinner to shake up up your Sunday lunch. Scrub the veg well but there is no need to peel them. Leaving the skin on adds nutrients and fibre. Using baby potatoes means you don’t have to par-boil them, but if using other potatoes, slice thinly or par-boil first. If you are feeling adventurous, double the chutney ingredients and try marinating a whole roast chicken for a beautiful centrepiece dish.

"This fajita recipe is a staple in our kitchen, as it's an effortless way to include colourful vegetables in your diet and achieve of your five-a-day'. You can switch the protein source from halloumi to paneer, tofu or even chicken strips if preferred. It's easily adaptable too, allowing for seasonal vegetable substitutions." — Dr Chintal Patel

Tortilla quiche is a clever, crustless twist on a classic. Using a soft, seeded tortilla as the base, it’s filled with eggs, cheese and veg

"An elegant and effortlessly prepared meal, perfect for a Saturday night in or a special date night. Cauliflower offers a wonderfully creamy alternative to potatoes in the mash, and by incorporating carrots, you've already checked off two of your five-a-day and added diversity to the dish. No need to peel your carrots – a thorough scrub helps retain the fibre content. Feel free to substitute the broccoli with any seasonal vegetables of your choice, too." — Dr Chintal Patel

"This recipe highlights the versatility of frozen vegetables and pantry essentials, and it's completely vegan. Incorporating blended silken tofu into sauces is one of my favourite methods to add vegan protein to meals. Serve this dish with chopped pistachios and nutritional yeast for added flavour." — Dr Chintal Patel

I love to use orzo to make quick creamy pasta after a busy day at work, but you can use this sauce with any kind of pasta. I like to make my own Cajun spice mix as ready-made mixes often contain added salt, but if you don’t think you’ll use up all the individual spices, then take the ready-made option – just check the label to ensure it’s not too salty.

Enjoy all of your 5-a-day in one easy traybake designed for supporting joint health. For best results, use two large trays so the vegetables can roast evenly

Achieve three of your five-a-day in this bright orzo dish packed with gut-friendly prebiotic fibre. You can swap out the veg for any seasonal alternatives

Enjoy your recommended weekly portion of oily fish in this easy traybake with sweet potato wedges, broccoli and asparagus. Trout is a sustainable fish option

I’ve used chickpeas in this, but the curry base is adaptable; just add your choice of protein. A squeeze of lemon adds vitamin C to aid iron absorption and mixing quinoa with rice increases your intake of high-fibre wholegrains and protein.

Make this fun and healthy Friday night meal for the family. Serve the tortilla bowls empty, put the fillings on table and let everyone fill up their own bowls

Pair mango salsa with chilli-spiked prawns, baby spinach, asparagus tips and Thai basil in this healthy dish. Enjoy with jasmine rice

Throwing all the ingredients onto a tray and letting the oven do the work allows me time to tackle that never-ending to-do list. The miso marinade is super-versatile, too. It goes well with any flaky white fish or boneless chicken thighs. I like to double it up for drizzling over veg.

Pack in all of your 5-a-day in this salad, along with over 10 plant points. Swap the trout for another oily fish, if you like, or use vegan tofu or tempeh

Try this filling breakfast recipe based on the favourite Italian dessert – the perfect match for your morning coffee. Easy to prep ahead, you can store these in the fridge for up to four days