Barley

Similar to porridge, this hearty, wholesome breakfast will definitely keep you going until lunchtime.

Frozen edamame, soy beans in the pod, are available from Asian supermarkets. You will need about 300g (9½ ounces) in the pod. You can also use frozen broad (fava) beans; you’ll need to discard the outer skin after the podded beans have been brought to the boil. Note

This recipe can be made a day ahead. You could use 1kg frozen mixed vegetables instead of the fresh vegetables in this recipe, if you like. Serving per person for each of the five food groups with 1 slice of toast 3½ serves vegetables; 1 serve grain foods; 2 serves lean meat and bean foods. […]

To segment oranges, cut top and bottom from oranges with a small sharp knife. Cut remaining rind and white pith from oranges, following the curve of the fruit. Holding the oranges over a bowl, cut down both sides of the white membrane to release each segment. Squeeze membrane to release any juices into the bowl. […]

Succulent lamb shank pieces combine with chunks of vegetables to make this spice infused soup.

Warm, comforting and packed with gorgeous veggies, this soup acts as a perfect pick-me-up on a cold day.

A rich and warming casserole that is perfect for cold winter nights.