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Healthy eating is often spoken about in terms of what we shouldn’t eat. But what if we looked at it instead as a chance to enjoy vibrant flavours, colourful plates, and the small rituals that make each meal a source of sustenance and wellbeing?

At a recent nutrition-focused event at Sunningdale Park, led by Nutritionist Clarissa LenHerr, the menu showcased just how effortless and enjoyable a wholesome approach to food can be. The dishes were designed around ingredients known for their health benefits, but the first thing you'll notice is just how easy it is to make them at home.

Here are a few of those simple and inspiring recipes.

STARTERS AND SALADS

Omega-3 Superfood Salad

Ingredients:

• 100g kale, Swiss chard, or watercress
• 30g toasted walnuts & flaxseeds
• 50g fresh blueberries
• 2 tbsp tahini, 1 tbsp lemon juice, 1 tbsp olive oil
• Salt & pepper to taste

Method: Toss the greens with walnuts, flaxseeds, and blueberries. Whisk the dressing and drizzle over the salad.

Miso and tahini marinated mackerel

Ingredients:

• 2 mackerel fillets
• 1 tbsp miso paste
• 1 tbsp tahini
• 1 tbsp soy sauce
• 1 tsp honey
• 1 tbsp lemon juice
• Watercress and sliced radish

Method: Mix marinade ingredients, coat fillets, and leave for 30 minutes. Grill for 3–4 minutes each side and serve with salad.

Roasted beet and chia hummus

Ingredients:

• 2 roasted beets
• 1 can chickpeas (drained)
• 2 tbsp tahini
• 1 tbsp chia seeds
• 1 clove garlic
• 2 tbsp lemon juice
• salt

Method: Blend until smooth and serve with crudités.

MAINS

Grilled salmon with walnut and herb crust

Ingredients:

• 2 salmon fillets
• 50g crushed walnuts, 1 tbsp parsley
• 1 tbsp lemon juice, 1 tbsp tahini
• Steamed kale and cooked quinoa to serve

Method: Mix walnuts, parsley, lemon juice and tahini. Spread over salmon and bake at 180°C for 12–15 minutes. Serve with kale and quinoa.

Vegan omega-3 power bowl

Ingredients:

• 100g roasted cauliflower, 100g chickpeas
• 50g dark leafy greens
• 30g walnuts, 50g blueberries
• Dressing: flaxseed oil, lemon juice, salt

Method: Roast cauliflower and chickpeas at 180°C for 20 minutes. Toss with greens, walnuts, and blueberries before drizzling with dressing.

DESSERTS

Dark chocolate and blueberry chia pudding

Ingredients:

• 3 tbsp chia seeds, 250ml almond milk
• 1 tbsp cocoa powder, 1 tbsp maple syrup
• 50g blueberries, 20g dark chocolate shavings

Method: Mix chia, almond milk, cocoa, and syrup. Leave overnight. Top with blueberries and chocolate.

Walnut and dark chocolate energy bites

Ingredients:

• 100g dates
• 50g walnuts
• 1 tbsp chia seeds
• 50g chopped dark chocolate

Method: Blend dates, walnuts, and chia. Stir in chocolate, roll into balls, and refrigerate.

Why it matters

Foods like oily fish, walnuts, dark leafy greens and berries are rich in omega-3, antioxidants and fibre, all of which support heart health, brain function, and energy. More than that, they make meals colourful and enjoyable - a reminder that healthy eating is not about sacrifice but about savouring good food that nourishes both body and mind.