Nutritionist Sophie Gastman knows that eating well shouldn’t mean eating less or spending hours in the kitchen when you could be outside enjoying the last of summer. These seven recipes come together in 30 minutes or less, without cutting corners on flavour or nourishment.
Each dish leans on inventive ingredient pairings and clever methods to punch above its prep time: think sweet-and-savoury gochujang sausage orzo, garlicky tofu & mushroom dan dan noodles or earthy miso salmon with crispy greens. They’re bold, satisfying and never feel like a compromise.
Great for busy weeknights when you want dinner that tastes as good as it feels, these recipes will help you spend less time deliberating and more time actually enjoying your evening.
“As a registered nutritionist, I’ve loved working with Good Health by Good Food over the past year, so it’s been really exciting to collaborate with Good Food on this collection, too. My approach to healthy eating has always been about making it feel realistic and enjoyable, and proving that it doesn’t need to be complicated. In my book, Find Your Healthy, I talk a lot about finding an approach that works for you, rather than striving for perfection – and that’s exactly the thinking behind these recipes. They’re quick enough for busy weeknights, packed with flavour and proof that nourishing meals can also be the ones you’re most excited to eat.“
Sophie Gastman
Gochujang sausage orzo
“I only recently re-discovered my love for orzo. It’s one of those ingredients I completely forget exists, then I spot it at the back of the cupboard and suddenly remember how much I enjoy it. This one-pan version with cavolo nero is my go-to weeknight dinner. Gochujang brands vary in heat, so use more or less, depending on how hot you like it!”
Chicken panzanella with crumpet croutons
“A take on the summery Tuscan salad, reimagined as a full meal rather than a side. I’ve swapped the traditional stale bread for crumpet croutons – their little holes soak up all the flavour, staying crunchy on the outside and chewy in the middle. I’ve also (very untraditionally) added cooked chicken breast for a protein boost, though the real star is the tomatoes – buy the best ones you can afford.”
Miso salmon with jasmine rice & crispy greens
“This is my go-to dinner when I don’t want to spend too much time in the kitchen, but still want something tasty. If you’ve got all the ingredients on hand and can do a bit of multitasking, you can have this on the table in under 20 minutes. The crispy greens are a game-changer – the kale crisps up like the crispy seaweed you get from your local Chinese. If there’s a green veg sceptic in your house, this might just convert them.”
Crispy pesto gnocchi with balsamic roast veg
“Crispy gnocchi, sweet balsamic roasted veg and pesto are a match made in heaven. Most of the legwork is in slicing the veg, but I promise it’s worth it (plus, it’s a great way to get in lots of different plant varieties). Once that’s done, the rest of the dish comes together in minutes. I’ve used shop-bought pesto here for ease, but feel free to make your own.”
Spiced prawn tacos with avocado lime crema
“The perfect summer dish – fresh, full of flavour and on the table in around 30 minutes. There are juicy spiced prawns, crunchy slaw and a zingy avocado lime crema that works as both a sauce and the slaw dressing – light, satisfying and ideal for weeknights or having friends over.”
Tofu & mushroom dan dan-style noodles
“This is my take on the iconic Sichuan dish, dan dan noodles. Warning: it’s spicy, unapologetically garlicky and probably not date-night friendly. Traditionally made with pork mince, my version swaps in crumbled tofu and mushrooms. It’s still packed with protein, but offers a little extra plant variety, too.”
Vietnamese-inspired turkey meatball bowl
“This recipe is here to prove to you that turkey isn’t just for Christmas. Packed with protein and perfect for meal prep, it’s ideal for those summer evenings where the thought of eating something hot feels more repulsive than being stuck on public transport in rush hour. Inspired by Vietnamese bún chả, these bowls are fresh, light and full of flavour. The sweet, sour and salty dipping sauce (nước chấm) ties everything together – drizzle it over the top or dunk the meatballs in as you go.”
