the stock mixture and remaining ingredients; cover and bring to a simmer.5.Reduce the heat to medium-low; continue to simmer, partially covered and stirring occasionally, until the vegetables are soft and pasta is tender (around 15 minutes).Benefits• Broad

Ingredients1 tbsp olive oil2 parsnips, peeled, cored and cut into chunks2 carrots, peeled and cut into small chunksFinely grated rind and juice of 1 orange200ml vegetable stock125g shallots, peeled and halved1 courgette, halved lengthways, cut

Chopin potatoes cooked & crushed 1 egg, beaten50g plain flour100g finely ground breadcrumbs seasoned300ml vegetable oilFor the dip:200g tin chopped tomatoessmall bunch of coriander chopped1 tsp Worcester sauce1 shallot, finely sliced1 Drop the sprouts

Q Since becoming a runner, I’ve become very conscious of my diet. I am, however, confused over one fairly fundamental issue – the recommendation that we should consume a minimum of five portions of fruit and vegetables each day. I eat at least five

essential for optimum health that I didn’t want to leave them off the list. Found in fruits, vegetables, and grains, there are about 500 different phytochemicals that help protect you against cancer, heart disease, arthritis, and even wrinkles. Researchers

– especially for runners. For the first time, they emphasise physical activity, and recommend the consumption of more fruit, vegetables, whole grains and healthy fats. In fact, the old mantra of "fat is bad, carbs are good" has been turned on its head

Mineral Function(s) Food Sources Claim(s) of Supplements The ScienceCalcium Important for proper bone and teeth structure Milk, cheese and yoghurt; dark green, leafy vegetables; fortified cereals and juices; fortified white flour and bread May

for female runners to get their recommended daily intake of iron (18mg). Here are four strategies that should help:1. Eat lean red meat. Iron is absorbed better from animal sources than from vegetables, so try to eat two to four servings of lean red meat per

vegetable and lentil soup later in the evening. If you take this approach ensure you swap your meals around so that you are having a balanced meal (lean protein, vegetables and complex carbohydrate) earlier in the day.Weight gain People also worry about

– especially for runners. For the first time, they emphasise physical activity, and recommend the consumption of more fruit, vegetables, whole grains and healthy fats. In fact, the old mantra of "fat is bad, carbs are good" has been turned on its head