Up the flavour – and flavonoid – credentials of your dinner with these recipes from the Mighty Spice Cookbook by John Gregory-Smith (£20, Duncan Baird). From burning fat to aiding recovery, each dish has a specific benefit. All recipes serve four.The Spice RackCuminTaste: Earthy,...

Nutrition IndexHere are seven must-read nutrition articles for every runner: • Food Groups: The Basics• Eating And Training: How To Time It Right• The Ultimate Runners' Snacks• Healthy Takeaway Options• Vegetarian tips• Five healthy eating plans

tbsp thick Greek yoghurtJuice and zest of 1/2 a lemonMake itHeat a heavy-based frying pan over a high heat. Add 1 tbsp of oil and when it is hot, add half the meat, season well and stir-fry until lightly browned; remove from the pan and set aside

and tomatoes together on high until steaming (five minutes).2. Heat the oil over medium-high heat in a large pot. Add onions, celery, and carrots; saute till tender (five minutes).3. Add the dried herbs and red pepper; saute until fragrant (one minute).4. Add

for grilling• 100g sundried tomatoes in oil, drained and sliced• 50g rocket, chopped• 25g Parmesan cheese, freshly grated1. Heat stock in a pot and simmer. Melt 75g of butter in a frying pan. Add onion and bay leaf and cook until onion is soft. Add rice

and leftover ingredients you have to hand from the lists. 1. Cook the aromaticsThese vegetables, herbs and spices add flavour and aroma. In a large saucepan, heat two tablespoons of olive oil. Add 250g of diced veg and two tablespoons of dried herbs and spices

strips.2. Heat half the oil and fry the chicken over a high heat until golden. Add the remaining ingredients (except the oil) and stir-fry for three minutes. Transfer to a plate and keep warm.3. Wipe out the frying pan, add a little more oil and, when it

, crushed 1 medium-hot red chilli (optional) 2cm piece root ginger, grated 2 tbsp crunchy peanut butter 2 tbsp soy sauce 250g (4 blocks) dried egg noodles, cooked according to instructions1. In a wok or large frying pan heat the oil until hot. Stir

into chunks3 tbsp cranberry sauce1 tbsp wholegrain mustard225g puff pastry, thawed if frozenSmall handful flat leaf parsleySeasoningMake itPreheat the oven to 200C/fan oven 180C/Gas mark 6. Heat the oil in a 23cm heavy, ovenproof frying pan and fry

tbsp crunchy peanut butter2 tbsp soy sauce250g (4 blocks) dried egg noodles, cooked according to instructionsMake itIn a wok or large frying pan heat the oil until hot. Stir-fry the tenderstem broccoli, red and yellow peppers and spring onions over a