Banana and pineapple energising fruit smoothie
makes 1 large glass Magic ingredient bananas

Bananas are full of slow-release sugars, so if you have one for breakfast - perhaps in this smoothie - it will sustain your energy levels throughout the rest of the morning. Note that this smoothie can't be kept for long, because after a while the banana will turn grey. In addition, don't keep the smoothie in the fridge, because this can cause the banana to change its chemical composition and thereby cause stomach upsets. It also causes the banana to turn an unappetising grey.

3 bananas, 1/2 fresh pineapple, skin and core removed, 3 tbsps natural yogurt

Purée all of the ingredients together in a liquidiser until smooth and then drink immediately.

Porridge with honey and apple purée
serves 1
Magic ingredient apples

Apples are rich in cholesterol-lowering fibre. Remember to drink some water or freshly squeezed fruit juice when eating porridge, in order to help your body deal efficiently with the nutrients and fibre that it contains. The size of the cup that you use to measure the ingredients doesn't matter, as long as you get the proportions of oats to water right.

Apple purée
2 large Bramley apples, peeled and cored, juice of ? lemon, dash of water

Porridge
1 cup porridge oats, 2 cups water or milk (or a mixture of the two), pinch of salt or brown sugar, 1 tbsp acacia or runny honey (optional)

Make the apple purée by slicing the apples into a small saucepan and adding the lemon juice and a dash of water. Bring to the boil, then cover and simmer for 10 minutes, or until the apples are soft, stirring occasionally. Using either a hand blender or a fork, mash the apple into a soft purée. (The purée can be kept covered in the fridge for a few days.) Place the oats, water or milk and salt or brown sugar in a saucepan and bring to the boil, stirring all the time. Simmer for 5-10 minutes (depending on desired texture), and continue stirring. Gently stir the apple purée (and a little honey, if you prefer a slightly sweeter taste) into the porridge and serve at once.

Long and short lunches

Asparagus and lemon salad
serves 2
Magic ingredient lemon

The lemon contained in the citron confit used in this salad is rich in vitamin C, which, like the folic acid in the asparagus, assists the body to absorb iron and other essential nutrients. Folic acid is particularly important during pregnancy and also plays a role in preventing iron-deficiency anaemia, as well as heart disease. The citron confit (lemon preserved in filtered water, fleur de Siel and herbs, available from specialist delicatessens) has a wonderfully concentrated flavour, which means that you only need to use a thin slither.

1 large bunch asparagus, washed and trimmed, 150g (5oz) fresh or frozen broad beans, 1 ripe avocado, 2 heads of chicory, washed and outside leaves removed, 1/8 citron confit, thinly sliced, or the juice of 1 lemon, dash of olive oil, salt and freshly ground black pepper

Steam the asparagus and broad beans until they are al dente. Plunge them into cold water immediately to cool them quickly and then drain well. When they are cool enough to handle, remove the skins from the broad beans to reveal their bright green hearts. Peel and stone the avocado, then cut it into thin slices. Separate the leaves from the chicory heads and arrange them on a serving plate with the beans, asparagus and avocado slices. Arrange the citron confit slices or sprinkle the lemon juice over the salad. Drizzle the salad with a little olive oil and lemon juice. Season the salad to taste and then toss it gently to ensure that the dressing is evenly distributed.

Focaccia with chargrilled peppers and ham
serves 4
Magic ingredient focaccia

The focaccia in this quick-to-make, satisfying sandwich contains olive oil, which in turn contains monounsaturated fats that boost the levels of the 'good' form of cholesterol, high-density lipoprotein (HDL), within the blood. High HDL levels can help ward off heart attacks, strokes and circulation problems. Starch within bread can make you feel a little sleepy after eating it, so by just having a slice of light focaccia, as opposed to two heavier slices of stodgy bread, you should feel satisfied, but not too sluggish.

crunchy grain mustard, 4 slices focaccia bread, 2 red or yellow peppers, sliced, 2 beef tomatoes, 4 slices lean, honey-roasted ham

Preheat the grill to a high heat. Lightly spread a little grain mustard over the focaccia slices. Place the peppers and tomatoes, skin-side uppermost, under the hot grill to brown or char. Leave them to cool. Divide the peppers and tomatoes between the four slices of focaccia and top with the ham.