Ingredients · Store cupboard

Rapeseed oil

The lowest saturated fat of any mainstream cooking oil, with 1.3g of plant omega-3 per tablespoon.

Nutrition per portion

Plain rapeseed is often sold simply as vegetable oil in the UK; check the ingredient list
Cold-pressed bottles taste nuttier and suit dressings; standard is fine for cooking
British-grown cold-pressed is an easy local swap if the budget stretches

Keep it well: The cupboard, away from the light; use within a few months of opening.

Reach for it when the week brings:

Put it to work

Showing 6 of 100; see them all.

Five-a-side turkey mince stir-fry spooned into crisp lettuce; fast, light and very high in protein.

27 min 32g protein

Lean beef strips, plenty of broccoli and a fermented black bean sauce over brown rice.

25 min 35g protein

Sweet-savoury miso cod flaking over garlicky greens and nutty brown rice.

28 min 32g protein

A light coconut chicken curry thickened with blitzed cashews rather than cream.

40 min 38g protein

Better-than-takeaway fried rice built on cold brown rice, eggs and a bag of edamame.

22 min 25g protein

Crumbled tempeh in smoked paprika and lime, piled into corn tortillas with crunchy slaw.

30 min 24g protein