Citrus fruits are a great way to flavor foods and escape from the salt habit.

Ingredients (Serves 4)

• 3 tbsp olive oil
• grated rind and juice of 1 lemon
• 2 tbsp orange juice
• 2 tsp clear honey
• 4 salmon fillets
• 2 tbsp chopped fresh chives

1. Whisk together the olive oil, lime rind and juice, orange juice and honey. Place the salmon in a shallow dish, pour over mixture, cover and marinade in the fridge for at least 1 hour, preferably overnight.
2. Remove the salmon from the marinade, place it under a hot grill and cook for 3 to 4 minutes, turn the fish over and continue cooking for a further 3 to 4 minutes or until cooked through.
3. Place the marinade in a small saucepan and bring to the boil, stir in the chives and spoon a little sauce over each fillet.

Tuna is high in essential fatty acids, while the cannellini beans will boost your intake of B vitamins, magnesium and carbohydrates. This is a great anti-PMS meal.

Ingredients (Serves 4)

• 3 tbsp olive oil
• 1 red onion, peeled and finely chopped
• 1 garlic clove, peeled and finely chopped
• 400 g can cannellini beans, drained
• 2 tbsp chopped fresh parsley
• 3 tbsp capers
• juice of 1 lime
• 4 fresh tuna steaks
• salt and pepper

1. Heat 2 tbsp of the olive oil in a small frying pan and fry the onion and garlic for 2 to 3 minutes, until they start to soften. Toss with the cannellini beans, parsley, capers, lime juice, salt and pepper and set aside.
2. Preheat a griddle pan or grill. Brush the tuna steaks with the remaining oil and season. Cook for 2 to 3 minutes on each side. Divide the cannellini beans between four plates and top each with a tuna steak.

You can serve this dish with your choice of side, either salad or potato is usually best. If you want to try something new, serve it with cracked wheat and tomato and olive relish!

The best part of all is that your kids will love it because of the rich colors but at the same time you know that it is completely healthy, and parents always love that.

Ingredients (Makes 8 )

• 1 large red bell pepper
• 1 large green bell pepper
• 1 large orange bell pepper
• 1 large courgette (zucchini)
• 4 baby aubergines (eggplant)
• 2 medium red onions
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 1 garlic cloves, crushed
• 1 tbsp chopped, fresh rosemary, or 1 tsp dried rosemary
• salt and pepper
• cooked cracked wheat, tomato and olive relish, to serve

1. Halve and deseed the bell peppers and cut into even sized pieces. Trim the courgettes, cut in half lengthwise and slice into 2.5 cm pieces. Place the bell peppers and courgettes into a large bowl and set aside.
2. Trim the aubergines and quarter them lengthwise. Peel the onions, then cut each one into 8 even sized wedges. Add the aubergines and onions to the bowl containing the bell peppers and courgettes.
3. In a small bowl, mix together the lemon juice, olive oil, garlic, rosemary and seasoning. Pour the mixture over the vegetables and stir to coat.



4. Preheat the grill to medium. Thread the vegetables on to 8 skewers. Arrange the kebabs on the rack and cook for 10 to 12 minutes, turning frequently until the vegetables are lightly charred and just softened.
5. Drain the vegetable kebabs and serve on a bed of cracked wheat accompanied with a tomato and olive relish, if wished.

Besides the fish fillets that the recipe calls for, you will also be using an array of other healthful ingredients. This includes oranges, grapefruit and lemon rind. The best thing about this recipe is that you can prepare it and serve it any time of day, either breakfast, lunch or dinner.

Ingredients (Serves 4)

• 450 g firm white fish fillets
• 450 g thick salmon fillet
• 2 large oranges
• 1 pink grapefruit
• 1 bunch fresh bay leaves
• 1 tsp finely grated lemon rind
• 3 tbsp lemon juice
• 2 tsp clear honey
• 2 garlic cloves, crushed
• salt and pepper
• crusty bread and mixed salad, to serve

1. Skin the white fish and the salmon, rinse and pat dry on absorbent kitchen paper. Cut each fillet into 16 pieces.
2. Using a sharp knife, remove the skin and pith from the oranges and grapefruit. Cut out the segments of flesh, removing all remaining traces of the pith and dividing membrane.
3. Thread the pieces of fish alternately with the orange and grapefruit segments and the bay leaves on to 8 skewers. Place the kebabs in a shallow dish.
4. Mix together the lemon rind and juice, the honey and garlic. Pour over the fish kebabs and season well. Cover and chill for 2 hours, turning occasionally.



5. Preheat the grill to medium. Remove the skewers from the marinade and place on the rack. Cook for 7 to 8 minutes, turning once, until cooked through.
6. Drain, transfer to serving plates and serve with crusty bread and a fresh salad.

“The dish makes an unusual starter. Try it with any firm fish – cod, monk fish, swordfish, for example – or with tuna for a meatier texture”.