Every recipe and food inside Diat

Cannellini Bean and Cavolo Nero Pasta

A brothy, high-fibre pasta: cannellini beans and cavolo nero with fennel and lemon, topped with vegan yoghurt and a spicy toasted pumpkin seed drizzle.

141 kcal / serving30 min

Gut-Friendly

Charred Greens Platter with Anchovy Dressing

The whole dish rests on getting the pan properly, smokingly hot before the greens go anywhere near it - that char is the flavour. The anchovy dressing does the rest.

30 kcal / serving40 min

Chilli-Rubbed Roast Chicken with Peach and Chickpea Salad

The whole peach and the scotch bonnet roast in the tin alongside the bird, then get mashed with vinegar into a dressing. Sweet, sour and hot, all from the same tray.

105 kcal / serving55 min

Coconut Butternut Curry Udon with Crispy Tofu

The soup blends smooth and creamy from the squash and coconut alone - no cream needed. The tofu is fried separately and added at the end so it keeps its crisp edges against the soft noodles.

141 kcal / serving45 min

Speedy

Cold Udon and Cucumber Salad with Chilli Oil

Scooping the watery seeds out of the cucumber is what keeps the dressing clinging instead of pooling. Rinsing the noodles cold stops them cooking and keeps the whole thing crisp.

335 kcal / serving25 min

Creamy Sun-Dried Tomato Tagliatelle with Chicken Meatballs

Working sun-dried tomato and Italian herbs into the mince gives the meatballs flavour all the way through. It splits neatly for a family: plain pasta and meatballs for kids, everything tossed together with spinach for the adults.

273 kcal / serving45 min

Greek Salad with Garlicky Ciabatta Croutons

Two small steps do the heavy lifting: salting and draining the tomatoes so the bowl never goes watery, and marinating the raw onion to take its edge off. The croutons turn a side into something more substantial.

107 kcal / serving40 min

Harissa and Tomato Couscous Pots

Keep the harissa at the very bottom and the spinach at the top. The boiling water hits the paste first and carries it up through the couscous, while the leaves only wilt rather than stew.

141 kcal / serving10 min

Layered Lentil and Aubergine Moussaka

A full-afternoon bake worth the effort. The lentils and walnuts give the filling the depth a mince ragu would, and the bechamel goes on thick so it browns rather than sinks.

60 kcal / serving95 min

Lentil and Rice Pilaf with Caramelised Onions

A Levantine store-cupboard classic. The onions take half an hour to caramelise properly, and that patience is what carries the whole dish.

68 kcal / serving45 min

Little Gem Salad with Roasted Garlic Aquafaba Dressing

The dressing emulsifies on chickpea water instead of egg, and a whole bulb of roasted garlic gives it the depth. Chickpeas and croutons share the same tray, so it is one roast, not three.

96 kcal / serving60 min

Pappa al Pomodoro (Tuscan Tomato and Bread Soup)

Trim the crusts and tear the bread rather than cutting it — ragged edges break down into the soup and thicken it, where neat cubes just sit there as cubes.

81 kcal / serving45 min

Packed Lunch

Proper Tomato Soup

The tablespoon of vinegar at the end is what stops it tasting flat — long-simmered tinned tomatoes go sweet, and the acid brings the tomato flavour back into focus.

45 kcal / serving70 min

Salmon and Creamed Spinach Pastry Parcels

Draining the spinach properly is the whole job - squeeze it dry through a sieve or the pastry goes soggy underneath. Everything else is assembly.

121 kcal / serving80 min

Seared Tuna Caesar with Roasted Butternut Squash

Scrunch the shredded cavolo nero with salt and lemon juice before dressing it. Raw kale stays tough and waxy otherwise, and a minute of squeezing does what cooking would.

209 kcal / serving60 min

Silky Tahini Hummus with Za’atar

The trick to a silky texture is blitzing longer than feels necessary and loosening with the chickpea liquid rather than water, so the flavour stays concentrated.

166 kcal / serving10 min

Spiced Turkey and Pearl Barley Soup

Give the vegetables the full 15 minutes to collapse before the spices go in — that slow start is what gives the broth its body, and no amount of simmering later makes up for rushing it.

34 kcal / serving67 min

Store-Cupboard Tuna and Olive Spaghetti

Give the onions the full 15 minutes to soften and catch — they are the only fresh aromatic in a tin-and-jar sauce, so they carry the sweetness the whole dish is built on.

143 kcal / serving35 min

Traybake Orange Chicken Noodles

Tossing the chicken in cornflour before it goes in the oven does two jobs — it protects the lean breast meat from drying out, and it thickens the sauce when the two meet later.

125 kcal / serving40 min