Heart-smart, high-fibre barley is the whole grain in this pilaf. Toasting the kernels bring out their delicious nutty flavour and keeps the grains separate

Tuna provides heart-healthy omega-3 fats, beans boost fibre and spinach supplies antioxidants in this Mediterranean take on tuna salad

This omega-3 rich fish marries well with these fibre-rich legumes

Chicken becomes a healthy choice when you remove the skin before you cook it

By choosing whole-grain pasta you triple the cholesterol-lowering fibre

Eastern seasoning delivers a healthy blend of antioxidant-rich spices and flavour to the hake, while vegetables and barley provide half your daily fibre quota