Ingredients · Store cupboard

Extra virgin olive oil

Polyphenols such as oleocanthal that refined oils lose in processing, alongside mostly monounsaturated fat.

Nutrition per portion

Save extra virgin for dressings and finishing; use a cheaper oil for high-heat frying
Dark glass bottles protect the oil; skip anything in clear plastic
Prices have swung about lately, so a decent own-brand beats a bargain-bin import

Keep it well: A cool dark cupboard away from the hob; light and heat flatten the flavour first, then the goodness.

Reach for it when the week brings:

Put it to work

Showing 6 of 308; see them all.

One tin, forty minutes: smoky harissa chicken thighs over chickpeas and peppers with a lemon yogurt drizzle.

45 min 34g protein

Lean sirloin sliced over herby garlicky lentils; steakhouse feel, blood-sugar-friendly plate.

30 min 42g protein

A savoury start: soft-boiled eggs, smoked salmon and avocado over rye with peppery rocket.

16 min 27g protein

Ten-minute garlicky prawns tangled through courgette ribbons and wholewheat noodles.

20 min 28g protein

Warm quinoa, chargrilled chicken, roasted squash and feta with a lemon-tahini dressing.

40 min 42g protein

Eggs baked into a rich pepper and tomato pan with butter beans; brunch that behaves like lunch.

35 min 21g protein