HEATHER Seeds are among the healthiest of nibbles. Pumpkin seeds are packed with zinc (good for boosting your sex drive!), and sesame seeds and sunflower seeds are high in calcium. Eat raw, toast in soy sauce, add to salads or buy snack tubs such as those by Munchy Seeds. There’s lots of varieties, from pumpkin mix (sesame, sunflower & pumpkin seeds) to omega seed mix (sunflower, pumpkin, sesame, linseed, flax, poppy & hemp seeds) – available from Waitrose, Lakeland and health stores.
Beans & Lentils Packed with protein, vitamins and minerals, they are cheap and can be used in loads of meals. There’s a huge choice of beans available; it’s easier to get them pre-cooked in a tin (if you buy them dried read the instructions carefully to avoid stomach upsets). Choose from kidney, flageolet, borlotti, haricot, cannelloni, black-eyed, aduki and butterbeans – as well as baked beans. Try organic brands such as Whole Earth. Lentils are either red, yellow, green or brown and can be used as a meat substitute in casseroles, soup, stews and even dishes like shepherd’s pie. Try making a dahl (puree) with them, or add them to soups or salads. Puy lentils are especially scrumptious simmered slowly in vegetable stock and then used in a stir-fry with mushrooms and red peppers.
Tofu & Tempeh Tofu is the Japanese word for beancurd and is a versatile and healthy food made from soya beans and is available in supermarkets, health food shops and Chinese supermarkets. It’s low in fat and a great source of protein as soya supplies all the amino acids our bodies can’t produce naturally in one go! It’s made from soya beans and so is high in protein and low in fat – in fact it’s the richest and cheapest source of protein in the world…and possibly the most feared! To enjoy savoury, buy it plain and firm, such as Naturemade (available online at www.naturemade.co.uk) and Cauldron Foods found in all supermarkets’ chilled cabinets. Plain tofu doesn’t taste of anything unless you marinade it. Smoked or pre-marinated tofu is tastier and ready to cook. Try the firm smoked pieces sliced – alternating with avocado slices; drizzle on salad dressing and roasted sesame seeds and voilà, a lovely starter! Also, fry plain or smoked in oil and soya sauce, marinade or deep-fry…then add to stir59