30 TRIED AND TESTED amazing nutrition hacks!

WE'RE NOT HERE TO PUSH PROHIBITIVE, MONOTONOUS MEAL PLANS IN A BID TO MEET SHORT-TERM HEALTH GOALS. FAR BETTER, WE THINK, TO FILL UP ON THE FARE THAT MAKES YOU FEEL GOOD AND WILL POWER BODY AND SOLE IN THE LONG RUN. TO THAT END, WE'RE SERVING UP A MONTH'S WORTH OF SMART NUTRITION TIPS, FROM THE LATEST SCIENCE AND THE MOST FLAVOUR-FILLED COOKBOOKS

- PAUL KITA

01 FILL UP ON ANTIOXIDANTS WITH CAULI TACOS

Everyone loves tacos - and these are also stuffed with illness-fighting phytonutrients. Blitz a head of cauliflower florets (chopped) in a food processor till pebbled. In a bowl, mix with 3 tbsp oil, 3½ tsp chilli powder and salt to taste. Divide between 2 baking trays. Roast in a 200°C oven till browned (20 to 30 mins), rotating the trays halfway through. Serve with warm taco shells, shredded lettuce and grated cheese.

02 SCORE YOUR SIX A DAY

Think you eat plenty of fruit and veg? Work in one more portion. People who ate the most plant-based foods had a 9% lower risk of getting Covid than people who ate the least, a 2021 study published in Gut found. If you're not sure where to start, try the next few tips...

03 TRY COOKED LETTUCE

In an oiled pan on high, add the leaves of ½ a head of iceberg lettuce. Toss, then add 1 sliced garlic clove, soya sauce, fish sauce, rice vinegar, black pepper and toasted sesame seeds. Cook till charred; serve. Cooking At Home by David Chang and Priya Krishna

04 MACRO-DOSE YOUR GREENS

Pour a bag of spinach into a large oiled wok on a medium-high heat. Cook till wilted, about 2 mins. Season with salt, black pepper and freshly squeezed lemon juice. Serve with your choice of protein and some tasty grains or flatbreads.

05 KNOW YOUR ONIONS

They're a top source of immunity-boosting antioxidants, but not that easy on the eye. If chopping them leaves you a blubbering mess, close your mouth. You'll be fine if you're not inhaling gulps of onion-tinged air.

06 ...OR JUST ROAST THOSE ONIONS WHOLE