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Baked Salmon with Roasted Vegetables

Serves 4

2 medium sweet potatoes, peeled and cubed
1 red onion, cut into wedges
250g cherry tomatoes
1 red and 1 yellow pepper, deseeded and cut into chunks
8 baby potatoes (about 280g), washed and thinly sliced
2 tablespoons teriyaki sauce
2 tablespoons olive oil
½ x 400g can chickpeas, rinsed and drained (about 115g)
4 salmon fillets (about 150g each)
A large handful of spinach, washed and any tough stalks removed
A handful of coriander, roughly chopped
Salt and freshly ground black pepper

Preheat the oven to 200°C/gas mark 6.

Tip the sweet potatoes into a large, shallow roasting tin and add the onion, tomatoes, peppers and potatoes. Drizzle with 1 tablespoon of teriyaki sauce and 1 tablespoon of olive oil. Season with salt and pepper and toss everything together then spread out in an even layer in the tin. Roast for 30 minutes. Stir in the chickpeas and top with the salmon. Season again and drizzle with the remaining teriyaki and olive oil. Roast for another 12 minutes until the salmon is just cooked and the vegetables tender.

Remove the salmon, stir in the spinach and return the salmon to the tin. Scatter with coriander and serve.

Almost any type of vegetable can be used. Try pumpkin, marrows or mushrooms, or try increasing the amount of potatoes relative to sweet potatoes.

Chosen as a source of: vitamins B6, B12, C, D, E, folate, selenium, MUFA, fish/seafood, pulses, polyphenols / Per serving: 561 kcal; 25g fat; 4.2g saturated fat / 4 portions of fruit/vegetables

Thai Red Lentil Soup

Serves 6

1 tablespoon rapeseed oil
1 large onion, chopped
2 sticks celery, chopped
2 carrots, diced
1 red chilli, deseeded and chopped (optional)
55g (about ½ jar) red Thai curry paste
250g red lentils, rinsed and drained
2 courgettes (about 300g total), chopped
400ml reduced-fat coconut milk
1 litre vegetable stock
Zest and juice of 1 lime
20g freshly chopped flat-leaf parsley or coriander
Salt and freshly ground black pepper

Heat the rapeseed oil in a large pan over a low-medium heat and add the onion, celery, carrots and chilli, if using. Cook gently until softened, about 5–10 minutes. Add the red Thai curry paste and cook for about a minute, stirring occasionally. Stir in the red lentils and then add the courgettes, coconut milk and stock. Bring to the boil then reduce the heat and simmer, covered, over a low heat for about 30 minutes until the vegetables are tender and the lentils are very soft.

Allow to cool slightly then blend until the consistency is to your liking. Stir in the lime zest and juice and the chopped herbs. Taste and adjust the seasoning and serve immediately.

Substitute other seasonal vegetables for the courgettes if you wish.

Chosen as a source of: vitamins B6, C, folate, pulses, polyphenols / Per serving: 256 kcal; 8g fat; 4.5g saturated fat / 2 portions of fruit/vegetables

Summer fruit jelly

Serves 4

2 ½ sheets leaf gelatine
375ml sparkling rosé wine
60g caster sugar
320g mixed summer fruits (blueberries, raspberries, strawberries) 

Put the gelatine sheets in a bowl of cold water to soften. Heat the rosé wine in a small pan and bring to the boil. Add the sugar and stir until dissolved. Remove from the heat.

Remove the gelatine from the water and squeeze out the liquid. Add to the wine mixture and stir until completely dissolved. Transfer to a jug and leave to cool until tepid.

While the jelly mix is cooling, divide the berries between four individual serving glasses. If the strawberries are very large, cut them into smaller pieces.

When the jelly mixture is cool (but not cold) pour over the fruit in the glasses. The tips of the fruit may not be completely covered but this is fine. Put in the fridge to set for several hour or overnight.

You can replace the gelatine with a low- or reduced-sugar jelly (e.g. raspberry), made up with 250ml of the rosé wine. When cool, add the rest of the wine – this helps retain the bubbles. Substitute white grape juice for the wine if you are making this for children or prefer not to use wine.

Chosen as a source of: vitamin C, polyphenols / Per serving: 157 kcal; 0.1g fat; 0g saturated fat / 1 portion of fruit/vegetables

Healthy Eating to Reduce the Risk of Dementia by Professor Margaret Rayman, Katie Sharpe, Vanessa Ridland & Patsy Westcott. Published by Kyle Books. Photography by Will Heap.