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Spread the mustard onto each side of the bread. Place the lettuce leaves and tomato slices and any other optional ingredients on one side of the bread Top the whole thing with the remaining slice of bread. Article courtesy of www.safefood.eu

Use a clean rolling pin to flatten the chicken - it will tenderise and cook faster Grill the chicken or cook it in a non-stick pan until cooked through. Place the salad leaves on the bread When the chicken has cooled, place it in the sandwich Article courtesy of www.safefood.eu

Wash the strawberries and slice them in half before tossing into the blender. Pour in milk and yoghurt and mix until smooth. Serve immediately in two chilled glasses. Use less milk for a thicker smoothie. Article courtesy of www.safefood.eu

Pre-heat the grill for 10 minutes on a medium heat. Line the grill pan with foil. Place the salmon under the grill for 3-4 minutes each side. Serve with the broccoli and baby potatoes. Article courtesy of www.safefood.eu

Mix all the ingredients together in a bowl. Bind with a little beaten egg. Shape mixture into round shapes with a little flour. Fry or grill gently on both sides over a low heat until well cooked.Serve in bread buns or with mashed potato and salad Article courtesy of www.safefood.eu

Tip: Vegetables are rich in antioxidants and vitamins but also have an incredible range of textures and flavours that can give a boost to any meal. Article courtesy of www.safefood.eu

Boil the water in a saucepan and add the rice In a smaller pan, heat up the peas in a little water When both are cooked, mix them together, adding olive oil and pepper to taste. Article courtesy of www.safefood.eu