Most days
Good oils
Rapeseed, olive, walnut
What it gives you
Unsaturated fats, which are better for the heart than butter or coconut oil. Rapeseed and walnut oil also bring omega-3.
Easy ways to add it
- Dress salads with rapeseed or walnut oil.
- Cook with olive or rapeseed oil.
- Drizzle olive oil on vegetables instead of butter.
- Make a jar of simple dressing for the week.
- Dip wholegrain bread in olive oil.
- Roast vegetables with a spoon of oil.
- Use rapeseed oil for baking.
- Warm spices in a little oil to start a dish.
- Finish soup with a drizzle of olive oil.
- Choose plant spreads made from rapeseed or olive oil.
The science behind it
The WHO advises choosing unsaturated fats, such as olive and rapeseed oil, over saturated fats.
Source: World Health Organization, Healthy diet (fact sheet)
LeafUp gives general food guidance for adults. It is not medical or dietary advice. With a health condition, during pregnancy or with allergies, ask your doctor or a dietitian.
Plates with it
Wholegrain toast with hummus and tomato
Quick, savoury and full of fibre.
Avocado and white bean toast
Creamy, lemony and filling.
Lentil salad with walnuts
Lentils, rocket, walnuts and a squeeze of lemon.
White bean, tomato and rocket salad
A Mediterranean lunch in five minutes.
Bulgur tabbouleh with chickpeas
Lots of parsley, lemon and crunch.
Chickpea and spinach stew
A warming pot ready in 20 minutes.
Tofu and vegetable stir-fry
Crisp tofu, quick vegetables, brown rice.
Roast vegetable and barley bowl
Make extra vegetables for tomorrow.
Quinoa salad with black beans and sweetcorn
Lime, coriander and a little chilli.
Pea and mint soup
Bright green, from the freezer in 15 minutes.
Couscous salad with chickpeas and pepper
North African flavours, ready in 15 minutes.
Greek-style butter beans in tomato and dill
Inspired by gigantes plaki, good warm or cold.