Each week our nutritionist tracks down a good meal at a supermarket and gives a breakdown, per portion, of its contents. This week it’s Coop Sweet and Baby Leaf Mix Salad, with feta cheese
Half this 100g pack of salad leaves counts as almost one serving of your “five a day” fruit and veg. Serve the leaves drizzled with balsamic vinegar and topped with 30g of feta cheese cut into small cubes. Feta is salty but also gives us some useful bone-building calcium. Calories 90; fat 6.9g; fibre 0.5g; salt 1.1g
Cottage Pie with Summer Vegetable Medley
This 400g cottage pie (for one person) contains almost half our daily requirement of protein and with 0.7g of salt per pack, this is much lower than standard ready meals. Steam and eat half the vegetable medley packet: it gives a selection of broccoli and sugar-snap peas for the heart-healthy B vitamin folic acid, carrot batons for carotenoids and baby corn for lutein which, combined, are essential for protecting our eyes from sun damage. Calories 495; protein 24g; added sugar 2.2g; fat 17.4g; fibre 11g; salt 0.7g
Meringue Nest, served with crème fraîche and strawberries
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This low-fat pudding tastes indulgent but doesn’t have that many calories. Put a tablespoon of crème fraîche in the bottom of the meringue nest and pile on top 100g of strawberries, cut into quarters. These British strawberries, rich in vitamin C, are also great for ellagic acid, a supernutrient that appears to mop up pollutants in our bodies. Calories 137; added sugar 11g; fat 6g; fibre 1g (www.amandaursell.com )