Calories 460Fat 15gCarbs 52gProtein 21g The HealthyLeeks: Now at their seasonal peak, leeks are a great source of kaempferol. This flavonoid keeps your heart healthy by protecting against damage to blood  vessel linings.Asparagus: A single serving packs in 60

  19gCarbs  70.8gProtein 10.7gThe HealthyWalnuts: With more omega-3s than any other nut, they help to lower risk of stroke and hypertension. They can also help to ease the symptoms of depression. Garlic: It contains phytochemicals, which lower blood

).5 Drizzle with the sweet juices left in the dish and serve with a dollop of yoghurt, cream or ice cream.The SkinnyCalories 228Fat 2.9gCarbs 30.2gProtein 1.2gThe HealthyApples: French researchers discovered that the antioxidants found in apples help

Heat the olive oil in a non-stick frying pan and cook the halloumi on both sides for one minute until golden brown.5 Add the halloumi to the salad and divide between four plates. Serve immediately.The SkinnyCalories  408  Fat  34gCarbs  14gProtein  13g

bowl until the mix resembles breadcrumbs. Sprinkle over the top of the cakes and bake in the oven for 20 minutes until golden and risen.The SkinnyPer servingCalories  268  Fat  12.1gCarbs  30gProtein  4gThe HealthyButtermilk is made by adding bacteria

COOKIE: 66kcal, 14g carbs, 1g fibre, 1g protein, 0.5g fatIngredients (makes 30):180ml hot coffee160g chopped pitted dates½ tsp bicarbonate of soda2 eggs (at room temperature)60ml organic blackstrap molasses (goodnessdirect.co.uk)190g wholewheat flour1

of the ‘basics’: 32g of slowly released carbs in this portion, along with 7g of high quality ‘complete’ protein. Then there are the antioxidant flavonoids, two of which – quercetin and kaempferol – can be more concentrated in quinoa than in flavonoid-rich berries

into warmed bowls. Place a spoonful of creme fraiche in each. Sprinkle with chives, toasted pumpkin seeds and the honeyed shallots.The SkinnyCalories 176Fat 6gCarbs 26.2g Protein 5.4gThe HealthyPrevent spikes and dips in energy with pumpkin flesh: it contains

"This recipe takes time but rewards patience," says pastry chef Gesine Bullock-Prado. "It's all whole foods that pack nutritional punch and guarantee a carbo load with staying power."Serves: Makes 4 loaves 325g organic wheat berries480ml spring