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

your intake of protein, which builds muscles and soft tissues, to between 100g and 120g a day.  Other recovery nutrients include iron to build blood; and zinc to speed-up wound healing - both are found in lean meat, whole grains and fortified cereal

Next time you reach for your can opener, make sure it's not to open a tin of sugar- and salt-packed baked beans. From fighting off fat to keeping your heart in good health, reap the body benefits of these four convenient and nutritious meals - knocked together using ingredients s...

chocolate (70% cocoa solids at least), in chunks100g unsalted butter100g caster sugar4 eggs1⁄2 tsp vanilla extract60g fresh raw beetroot, peeled and grated40g plain flour1 Preheat the oven to 200C. Brush six holes of a muffin tin with a little melted butter