As ever with nutrition there is endless research that you can look at, but in short:

My top three for nutrient density, texture and taste are:

1. Brown Rice

The bran, germ and aleurone layers are still present and so brown rice contains more minerals and other nutrients and this may help reduce blood sugar levels and aid in weight management.

Cook the Spelt as per instructions on the packet.

Blanche (or microwave for c.2 minutes) the tenderstem broccoli (or normal broccoli) and chop the spears into 3 smaller lengths.

If we were being honest many of us would say we’d like to be half a stone lighter. It’s a weight-loss goal that seems achievable — even dieticians say we can shed that amount in a matter of weeks

Studies have shown that restricting your eating to within 8-10 hours a day and fasting for the other 16-14 hours is among the best ways to shed half a stone.