torn basil has rescued many a depressing dinner and this ever-popular herb is also very good for you. Like many green and leafy foods, basil is an excellent source of vitamin K, which is needed for blood clotting and helps maintain bone strength. It may

whether your dinner breaks down into the ideal ratio of carbohydrate, protein and fat. Instead, use this easy rule: about a quarter of your plate should be covered with a protein food (lean red meat, chicken, fish etc), and the rest should be filled

It's hard to break bad fuelling habits if you don't even know they're affecting your performance. That's why mistakes are repeated. Sports dietician Suzanne Girard Eberle says a lot of triathletes form bad habits "because they don't think about food

caffeine and alcohol, which contribute to dehydration.You don’t know what to eat Simple: stick to tried-and-tested foods, avoiding seafood and spicy food. Aim for slightly more carbohydrate and slightly less fat than usual on the day before the race, but it

jacket potato or bowl of pasta, once seen as a healthy choice, became foods likely to increase your weight.Health warningA number of low-carbohydrate diets have emerged and become very popular, though the total avoidance of carbohydrate is still largely

syrup2 eggs60ml coffee1 tsp vanilla1 Preheat the oven to 180C. In a food processor, blend the apple sauce and beans. In a bowl, whisk the flour, cocoa, baking powder and salt. 2 Using an electric mixer, whisk the agave syrup and eggs until light

in advance. Simply reheat with a couple of minutes in the microwave for a fast, filling and guilt-free lunch.Serves: 12 burgersPreparation: 40 mins2 x 400g tin of chickpeas1 small onion2 garlic cloves1 tbsp cumin seeds1 tbsp Al'Fez harissa paste1/2 pack fresh

. Drain the chickpeas and whiz them in a food processor with all the other main ingredients, until very finely chopped but not puréed.2. Using a wet hand, shape the mixture into 16 balls, then flatten slightly into patties.3. Oil the roasting tin

, first placed a filling between two slices of bread. Nowadays there is a vast array on the shelves of supermarkets and delis. So, what’s best for runners? There are seven factors to consider – calories, carbohydrates, protein, fat, saturated fat, fibre

and after a workout and sip on calorie-free fluids throughout the day.Fibre up after a run: High-fibre foods are often low in calories but filling, so they're great for weight control. But they keep your digestive system moving, so avoid eating too much