24 health nut recipes

The combination of black beans and sweet potato gives these brownies a moreish, moist quality. These are great for kids as they contain no added sugar or trans-fats (you may wish to omit the coffee and substitute cacao powder if serving to youngsters, though).

When making smoothies, use the whole fruit or vegetable and blend in a good high powered blender (Vitamix and Blendtec are two of the best ones). Fresh fruits and vegetables contain large amounts of soluble and insoluble fibre which will help keep blood sugars stable and keep you full for longer. The combination of ingredients in this smoothie makes it an ideal breakfast as it contains protein, fibre, omega-3 fatty acids and probiotics for healthy digestion.

A healthy version of a common breakfast staple, it provides steady-release energy through the day and delivers important nutrients such as iron, selenium and calcium, among others. Easy to make ahead and pack for a day at the office.

This is a very simple one-bowl meal, perfect for when you don’t have the time to spend cooking after work. You can easily double or triple the recipe and use the leftovers for lunch the next day.

Loaded with healthy protein from chicken and egg and anti-inflammatory herbs such as coriander and ginger, this is a great way to start the day. Although traditionally made by cooking grain in the soup until it becomes mushy, consider cooking grains separately to retain their texture and nutrients. Also swap white rice for brown rice or quinoa, or even barley to boost the nutrition profile of the soup.

A very healthy take on pad-thai, full of antioxidants and healthy fats.

Mung beans are a great source of plant protein, fiber and minerals such as iron, zinc and potassium (needed to regulate blood pressure).

If you cannot find fresh peaches, use frozen ones (they will further thicken the smoothie). Peaches were first cultivated in China where they are considered a symbol of immortality and friendship. Nutritionally, they are a good source of selenium and vitamins A and C. Chia seeds are not only a complete protein, but supply the much needed omega-3 fatty acids missing from so many modern diets.

Creamy, decadent and ready in less than five minutes, this is a great chance to introduce superfoods, bananas and avocados to children 8 months and older. Rich in healthy fats necessary for skin health, brain function and maintaining a healthy weight. Cacao is high in magnesium and iron and when combined with a fat like coconut oil or avocado, it alleviates headaches and anxiety and boosts brain function.

Containing a wealth of vitamins C, A, and K, as well as calcium, magnesium, potassium, manganese, and iron, bok choy is a very nutritionally dense vegetable. Vitamin A, for instance, is essential for a properly functioning immune system, while vitamin C is an antioxidant that shields the body from free radicals. Bok choy supplies potassium for healthy muscle and nerve function, and vitamin B6 for carbohydrate, fat, and protein metabolism.

A vegetarian take on sushi – a one bowl meal, which can be made in advance, keeps well in the fridge and makes for a great lunchbox. If you are going to make it ahead, store the dressing separately until you are ready to serve.

Bircher muesli was first developed by a Swiss physician, Maximilian Bircher-Benner as part of the therapy he prescribed for his patients. Often called simply ‘overnight oats’ Bircher muesli is an ideal breakfast food – it can be assembled the night before, left in the fridge overnight and enjoyed in the morning – there is no cooking required. It's also a perfect combination of plant-based protein, slow-release wholegrain carbohydrates, and essential fats. The version below calls for pears and coconut, but alternative combinations are provided in the notes.

Inflammation is a major cause of heart-disease. Together with the oxidation of LDL ('bad' cholesterol) it often leads to the clogged arteries that result in heart failure. Fight inflammation with ginger. Apples contain antioxidants that have been shown to specifically fight the oxidation of LDL.

Very refreshing juice made purely of green fruit and vegetables! Serve with ice for a refreshing drink loaded with vitamin C and antioxidants.

Full of vibrant, Moroccan flavours, these sweet potato and carrot 'fries' are a quick and delicious way to add a nutritious side to your main meal. Both sweet potatoes and carrots are rich sources of antioxidants. Sweet potatoes also contain manganese, an important mineral for stabilising blood sugar levels.

A highly flavourful warm salad made with mung beans. Mung beans are a superfood rich in minerals such as magnesium, potassium, folic acid, zinc and iron. They are also an excellent source of protein and fibre.