Protect your heart and bolster your immunity with these dishes from Si King and Dave Myers’ book

MISO SALMON TRAY BAKE

Miso gives a rich, savoury flavour to food – and it’s good for you. It goes really well with the salmon in this veggie-packed, protein-rich tray bake with an Asian twist.

Serves 4 

Prep: 15 mins + Marinating  

Cook: 30 mins

For the Marinade

• 2tbsp miso paste
• 2tbsp soy sauce
• 1tbsp mirin or similar rice wine
• 1tsp rice vinegar
• 1tsp honey
• 2 garlic cloves, grated
• 10g (¼oz) root ginger, grated
• Salt and black pepper

For the traybake 

• 4 salmon fillets (skin on)
• 1 large red pepper, sliced
• 1 large courgette, sliced
• 150g (5½oz) baby corn
• 2tsp olive oil
• 1 large head of broccoli, cut into small florets
• 1 small bunch of asparagus, trimmed
• 1 bunch of spring onions, trimmed and halved

To serve

• 1tsp white or black sesame seeds
• Coriander leaves
• Cooked rice or noodles (optional)

Preheat the oven to 200°C/ fan 180°C/gas 6. Put all the marinade ingredients in a bowl and season with salt and black pepper. 

Brush the salmon fillets liberally with marinade and set aside for 30 minutes. Reserve the rest of the marinade.

Put the pepper, courgette and corn in a large roasting tin and pour the olive oil all over the top. Mix thoroughly and season with salt then roast for 10 minutes.

Add 100ml (3½fl oz) water to the remaining marinade and toss the broccoli in it. Shake off the excess marinade, add the broccoli to the roasting tin and roast for 10 minutes.

Place the salmon fillets on top of the roast vegetables. Toss the asparagus and spring onions in the bowl of marinade, then shake off any excess and add them to the tin. 

Pour any remaining marinade over all the vegetables and roast for 10 minutes.

Remove from the oven and garnish with sesame seeds and coriander.

Serve with rice or noodles, if you like.

Si and Dave say: We need good fats for a healthy heart – foods such as oily fish, nuts, and olive and rapeseed oil all contain good fats

MUSHROOM AND KIMCHI RAMEN

MUSHROOM AND KIMCHI RAMEN: A really quick and simple ramen that is ready in no time, and you don’t have to strain the broth before adding the vegetables

The Hairy Bikers have released a new cook book full of nutritious dishes, including miso salmon tray bake and mushroom and kimchi ramen 

A really quick and simple ramen that is ready in no time, and you don’t have to strain the broth before adding the vegetables. Adding the kimchi just before serving preserves its nutritional qualities.

Serves 4 

Prep: 10 mins 

Cook: 20 mins

• 15g (½oz) dried shiitake
• mushrooms
• 2tbsp white miso paste
• 1.5ltr (2¾pt) vegetable
• stock
• 15g (½oz) root ginger, cut into matchsticks
• 3 garlic cloves, finely sliced
• Salt
• 2tbsp soy sauce
• 250g (9oz) fresh shiitake mushrooms, sliced
• 250g (9oz) pak choi or similar, leaves separated
• 250g (9oz) chopped kimchi (including juice)

To serve

• 4 nests of noodles
• A small bunch of coriander, finely chopped
• Leaves from a small bunch of mint, roughly chopped
• A drizzle of sesame or chilli oil

First, make the broth. Crumble the dried mushrooms into a large saucepan. Whisk the miso with some of the stock to loosen it. When you have a smooth, pourable liquid, add this to the pan along with the remaining stock, the ginger and garlic.

Season with salt and bring to the boil, then simmer for 10 minutes. Add the soy sauce, fresh shiitake and pak choi. Simmer until the vegetables are cooked through, then stir in the kimchi.

Remove the pan from the heat. Cook the noodles according to the pack instructions and divide between 4 large bowls. Ladle the broth and vegetables over.

Sprinkle with the herbs and drizzle with sesame or chilli oil.

MEATLESS MEATLOAF

MEATLESS MEATLOAF: No meat in this meatloaf but so many other fibre-rich goodies to delight you

No meat in this meatloaf but so many other fibre-rich goodies to delight you. Make sure the lentils aren’t too wet, or they will make the meatloaf mixture too claggy in the centre. Serve hot or cold.

Serves 4 

Prep: 20 mins + standing 

Cook: about 1 hour

• 1 large carrot, coarsely grated
• 1 large courgette, coarsely grated
• 1tsp salt
• 1tbsp olive oil, plus extra for oiling
• 1 onion, very finely chopped
• 1 celery stick, very finely chopped
• 2 garlic cloves, finely chopped
• Zest of 1 lemon
• 1 rosemary sprig, finely chopped
• A few parsley sprigs, finely chopped
• 1tsp dried oregano
• 200g (7oz) cooked lentils (not too mushy)
• 75g (2¾oz) wholemeal breadcrumbs
• 100g (3½oz) halloumi, coarsely grated
• 4tbsp seeds (such as sesame, sunflower, pumpkin and chia)
• 2tbsp tomato purée
• 1 egg
• Salt and black pepper
• Tomato sauce and cooked cabbage, to serve

Put the carrot and courgette into a colander and sprinkle with the salt. Leave to stand for at least 30 minutes – they should have collapsed down a little. Squeeze out as much liquid as you can.

Heat the olive oil in a frying pan; add the onion and celery. Fry until translucent, then add the carrot and courgette. Continue to sauté until they take on a little colour, then add the garlic, lemon zest and herbs. 

Stir for another couple of minutes, then tip into a bowl. Add all the remaining ingredients and season with plenty of pepper. Taste a little of the mixture for salt – you may not need to add any because the vegetables and halloumi will add quite a bit. Mix thoroughly.

Preheat the oven to 180°C/fan 160°C/gas 4 and line a small loaf tin with baking parchment. Press the mixture into the tin and cover with lightly oiled foil or parchment. Bake for 30 minutes. Uncover and cook for 15-20 minutes, until piping hot with a lightly browned crust.

Leave to stand for a few minutes before turning out and slicing. Serve with a tomato sauce and cabbage or green veg.

Si and Dave say:  Fibre is vital for a healthy gut. Sources include vegetables, fruit, pulses such as lentils, brown rice, nuts and seeds.

POT-ROAST CHICKEN WITH BARLEY

POT-ROAST CHICKEN WITH BARLEY: We never tire of roast chicken. Here we pot-roast it with barley for a fibre-rich Sunday dinner

We never tire of roast chicken. Here we pot-roast it with barley for a fibre-rich Sunday dinner. It can be cooked on the stove but takes 2 hours. Sear the chicken first so it’s lovely and brown.

Serves 4 (with chicken leftovers) 

Prep: 10 mins + soaking 

• 1 x 1.2kg-1.5kg (2lb 10oz- 3lb 5oz) chicken
• 2tbsp olive oil
• Salt and black pepper
• 2 tarragon sprigs
• 1 garlic bulb, cloves unpeeled but pierced with a knife point
• 2 onions, cut into wedges
• 2 celery sticks, cut into chunks
• 4 carrots, cut into chunks
• 10g (¼oz) dried mushrooms (no need to soak)
• 150g (5½oz) pearl barley
• 600ml (1pt) chicken or vegetable stock
• 2tbsp finely chopped parsley
• Steamed greens, to serve

Preheat the oven to 170°C/fan 150°C/gas 3½. Remove the chicken from any packaging and rub all over with half the olive oil, then sprinkle with salt and pepper. Tuck one of the tarragon sprigs inside the cavity, along with a few of the garlic cloves.

Heat the remaining oil in a large flameproof casserole dish. (If you don’t have one large enough, use a roasting tin and cover the chicken tightly with a double layer of foil. 

You might need a little extra liquid, as the barley will be more spaced out.) Add the onions, celery and carrots and sauté over a high heat for several minutes until starting to brown. 

Crumble in the dried mushrooms. Finely chop the leaves from the remaining sprig of tarragon and stir them in, along with the remaining garlic cloves. Stir in the barley and pour the stock over, then season with salt and black pepper.

Bring to the boil, then add the chicken to the pot. Cover with a lid, place the pot in the oven and cook for 1 hour.

After an hour, remove the lid – the barley should just be cooked through and the chicken should almost be cooked. Turn the oven up to 200°C/fan 180°C/gas 6 and cook for another 15-20 minutes, until the chicken has browned and is completely cooked through.

 Remove the chicken from the pot, cover it lightly with foil and leave to rest for 10-15 minutes. For a creamier finish, remove the garlic cloves from the pot, squeeze out the flesh and stir it through the barley and vegetables. 

Alternatively, leave them as they are for everyone to squeeze out at the table. Lay the chicken back in the pot, sprinkle with parsley and serve with greens on the side.

Si and Dave say: We can nourish our gut and immune system with a range of unprocessed foods, like onions, leeks and wholegrain cereals.

BANANA PANCAKES WITH BERRIES 

BANANA PANCAKES WITH BERRIES: Light and fluffy, but still beautifully sustaining, these pancakes make a great start to making sure you get your five a day

Light and fluffy, but still beautifully sustaining, these pancakes make a great start to making sure you get your five a day, served with some fresh berries and yoghurt

Makes 12 (3 per serving) 

Prep: 10 mins + soaking 

Cook: about 10 mins

1. 100g (3½oz) raisins or sultanas
2. 150g (5½oz) wholemeal flour (spelt works well)
3. 2tsp baking powder
4. ½tsp bicarbonate of soda
5. ½tsp ground cinnamon
6. A pinch of salt
7. 2 bananas, mashed
8. 1 egg
9. 125ml (4fl oz) milk
10. 1tbsp yoghurt or kefir
11. Zest of 1 lime
12. Oil or butter, for frying

To serve

• Maple syrup or honey
• 400g (14oz) berries
• Yoghurt or crème fraîche

Put the raisins or sultanas in a small saucepan and just cover with water (about 100ml/3½fl oz). Bring to the boil and leave to simmer until most of the water has been absorbed. Remove the saucepan from the heat and leave to cool.

Put the flour in a large bowl with the baking powder, bicarbonate of soda, cinnamon and a generous pinch of salt.

Put the bananas in a separate bowl and beat in the egg, milk, yoghurt or kefir and zest. Add to the dry ingredients and whisk to a thick batter. Stir in the dried fruit.

Heat a large frying pan and rub with a little oil or butter. Add heaped tablespoons of the batter to the pan – you should be able to make 4 pancakes at a time. 

When the underside is cooked and bubbles start to appear on the surface, flip the pancakes over. They will be quite fragile, so do this carefully. When cooked through, remove and keep warm. Cook the remaining batter in the same way.

Serve with a drizzle of maple syrup or honey, the berries and spoonfuls of yoghurt or crème fraîche.

Si and Dave say: A diet of foods rich in vitamins and antioxidants – including berries such as blueberries – is great for brain and memory.

• The Hairy Dieters Eat Well Every Day by The Hairy Bikers is published on Thursday by Seven Dials, £18.99 (C) Bytebrook Limited and Sharpletter Limited 2023. To order a copy for £17.09 go to mailshop.co.uk/books or call 020 3176 2937. Free UK delivery on online orders over £20. Promotional price valid until 06/05/23.

Olly Smith: Our bubbly drink expert 

Luscious with lamb

Rui Madeira ‘Altos da Beira’, Terras da Beira 2021 (13.5%) £8.75, thewinesociety.com

The tremendous quality here is a testament to modern Portuguese winemaking. Divine with lamb thanks to its fragrant spice, this red punches far above its price.

Super with sauces

Arbousset Tavel Rosé 2021 (13.5%) £12, Tesco

Specially Selected Coteaux de Béziers Viognier Grenache 2022 (13%) £6.99, Aldi

Dark rosé deserves to be celebrated! Deep and delicious, this is awesome with savoury tomato sauces – try serving it cold in large wine glasses to fully unleash its depth.

Chicken champion

Specially Selected Coteaux de Béziers Viognier Grenache 2022 (13%) £6.99, Aldi

A blend like no other, with the fruitiness of peaches and subtle scent of a rose. This southern French white is scrumptious with chicken, and great value.

Salmon sensation

MiP Classic Rosé Made In Provence 2021 (12.5%) £15.50, leaandsandeman.co.uk

One of the scrummiest rosés on the market and well worth splashing out on. It’s gorgeous with the Hairy Bikers’ Miso Salmon, as well as being a dazzling aperitif.

Best for burgers

Porcupine Ridge Syrah 2021 (14.5%) £8.49, reduced to £5.99 until Wednesday, Waitrose

This bold, juicy red from a top South African winery is the best friend of all burgers. It’s a real steal at the offer price.