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With September often thought of as a second January, it’s the perfect time to set goals and form new habits. Meal prepping is a great way to help you stay on track and reach your goals. Benefits include helping you to stick to healthier foods, saving money, minimising food waste, saving time and reducing stress. Sophie Dillon, head of nutrition at Fresh Fitness Food, has put together a few nutritious recipes (breakfast, lunch and dinner) that take less than 30 minutes to prepare and cook. Yoghurt and granola with berries Greek yoghurt is a great source of protein, and can also be beneficial for your gut, as it is a food-sourced probiotic (so long as it’s labelled to contain live cultures), and this homemade granola recipe is packed with slow-release carbs, providing a sustained energy release for your morning, and to help keep your blood sugar levels more stable. Tip: Batch-cook your granola and store in an airtight container for ease and an on-demand, nutritious addition to your yoghurts, smoothies, or if you just fancy a simple carby snack. Serves: 2 Time: 25 mins the first time, 5 mins once you have the granola on hand Ingredients: Handful of berries of your choice ½ cup ricotta cheese ½ cup Greek yoghurt ½ vanilla pod 1 scoop of vanilla whey For the granola: 50g buckwheat groats 100g oats 20g maple syrup 5ml olive oil ½ tsp ground ginger Method: 1. Blend the ricotta cheese till smooth and then mix in the Greek yoghurt, vanilla pod and whey protein. 2. Preheat the oven to 170C. 3. Place all ingredients for the granola into a bowl and thoroughly mix together. 4. Line a baking tray with some grease-proof paper, pour the granola mix onto the tray and pop in the oven for 10 minutes. 5. After 10 minutes, remove the tray and mix around the granola to break up any large clumps. 6. Place back into the oven for a further 10 minutes, then take out to cool. 7. Place the yoghurt in a bowl and top with granola and the berries of your choice. Bang bang chicken stir-fry Quick, easy meals are key when it comes to nailing your fitness goals, and this stir-fry is an easy lunchtime winner. We’d recommend cooking an extra couple of portions and popping them in the freezer for an easy dinner on busy days. Tip: If you end up with extra chicken, put it to the side to have in a bang-bang chicken salad. Serves: 2 Time: 15 mins Ingredients: 2 chicken breasts, cut into strips ½ juice of a lime 1 tbsp peanut butter ½ tsp tamari sauce ½ tbsp sriracha ½ carrot, julienne or grated ½ red pepper, sliced 1 spring onion, sliced 1 tbsp oil of choice (we recommend sesame for a nice, nutty flavour) 3 nests rice noodles ½ tbsp sesame seeds (optional) ½ red chilli, sliced and de-seeded (optional) Method: 1. Mix together the sriracha, lime, salt, lime, peanut butter and tamari thoroughly with a whisk. 2. Mix all ingredients together so the chicken is well coated 3. Heat the sesame oil in a wok. Once hot, add the chicken to the pan, and cook until golden. 4. While the chicken is cooking, cook your noodles per the instructions on the packet, and leave to stand for one minute before adding to your pan. 5. At the same time, add your carrots and red pepper and stir until everything is coated in the sauce/oil mixture. 6. Once the chicken is cooked and the veg is soft, mix in your spring onions, and plate up. 7. Garnish with sesame seeds and chilli, if desired. Crispy tofu poke bowl Tofu is a great source of plant-based protein, containing all the essential amino acids your body needs. It’s also rich in vitamins and minerals, including calcium, iron and vitamin A. The great thing about crispy tofu, aside from its nutritional benefits, is that it works just as well in leftovers, too. Throw it in a tofu satay curry, pad thai or into a salad for a plant-based protein boost. Serves: 2 Time: 30 mins Ingredients: 1 block of firm tofu 1 tbsp olive oil ½ tsp smoked paprika 1 tsp cornflour ½ carrot 100g cucumber 50g edamame 50g peas 150g uncooked rice 100g tenderstem broccoli 1 tbsp sesame seeds (optional) 1 nori sheet, sliced into strips (optional) Salt to taste Method: 1. Drain the tofu and cut into equal-sized pieces. 2. Mix the tofu with cornflour, salt, olive oil, smoked paprika, and tofu together. 3. Roast on lined trays at 190C until brown and crispy – around 20 mins. Drain once cooked. 4. While the tofu is cooking, cook your rice as per the instructions. 5. In the meantime, prepare your veg. Chop and de-seed your cucumber. 6. Steam your tenderstem, peas and edamame. 7. Once your tofu is crispy and your rice is cooked and drained, plate everything up, and garnish with the nori and sesame seeds. Read More Is bottomless prosecco going to be killed off by climate change? Budget Bites: Three ways to pimp up university student classics Epicurus: American fast food meets the Middle East in Camden Market ‘How being thrifty in the kitchen helped me get on the housing ladder’ How to make spinach and mushroom quiche For a quick sugar fix, try this Biscoff microwave mug cake

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Turkey’s President Recep Tayyip Erdogan seeks to strengthen his legacy today as his nation’s most consequential leader since its founder, Mustafa Kemal Ataturk, in an election run-off with major implications. Mr Erdogan has been campaigning frenetically in the weeks since he exceeded polling forecasts but fell shy of an outright majority in the 14 May first round of the elections, forcing Turkey into a run-off for the first time in its history. He faces off against Kemal Kilcdaroglu, leader of the centre-left People’s Republican Party (CHP) and architect of a six party opposition coalition which has posed the greatest political challenge to Mr Erdogan in his 20 years as either prime minister or president of Turkey. The election, on the centennial of Turkey’s founding as a modern republic, carries enormous weight for the country. It is seen as something of a defining moment in its political and cultural identity. Mr Erdogan represents an Islamically tinged nationalism, with appeals to Turkey’s Ottoman imperial past. Mr Kilicdaroglu and his party have sought to define themselves as European, steeped in an ideology and lineage rooted in Ataturk’s version of secularism. The election may also impact the dynamics of Nato, of which Turkey is a longtime member, and affect the outcome of the war between Russia and Ukraine as well as ongoing conflicts in the Middle East and North Africa. Lines at polling stations were reportedly shorter and more relaxed than the first round of the elections, in large part because voters face a simpler single ballot with two candidates rather than the complicated parliamentary choices of two weeks ago. Mr Erdogan appeared to be doing well in the run-up to the vote despite lingering worries over the economy he has overseen. “I think the country is doing well,” said Songul Safak, a 36-year-old jeweller who voted for Mr Erdogan. “The economy is doing badly because of the actions of other countries. In one video clip that went viral, a voter brought her pet lamb to the polls, the fluffy white creature in a striped sweater trundling behind her as she obtained and cast her ballot. Others brought their dogs and pet parrots. Turnout will be key, with more than 64 million registered voters, including nearly 2 million aboard who have already voted at record rates. Voters are heading to nearly 192,000 ballot boxes set up at school classrooms and community centres. Polls will close at 1700 local time (1400 GMT), with results trickling out an hour later. “We think that this election’s results will emerge earlier than the last time,” election authority chief Ahmet Yener told local media. There have been multiple reports of irregularities, including in an incident in the heavily contested southeastern province of Sanliurfa where opposition lawyers seeking to look into allegations of ballot stuffing were barred from a polling station. Mr Erdogan and his allies control much of the broadcast media and have been flooding the airwaves with his speeches in recent days while giving Mr Kilicdaroglu scant airtime. Turkey’s mobile phone authority recently barred the use of the country’s text-messaging services for political purposes, disallowing Mr Kilicdaroglu from sending texts to supporters while allowing Mr Erdogan to use the medium in his capacity as a government official. The country’s election laws were adjusted last year in ways critics said favoured Mr Erdogan. The Organisation for Security and Cooperation in Europe, which monitored the vote, stated in a report that Turkey’s election law “has substantial shortcomings and does not fully provide a sound legal basis for the conduct of democratic elections.” Crucial issues on voters’ minds include the status of migrants and refugees, national security matters and Turkey’s place in the world. But the country’s spiralling economy remains the top issue on everyone’s tongue and the one most impacting daily lives. The country’s inflation rate is among the highest in the world, and wages have failed to keep up with housing and food costs. “If it goes on like this Turkey will be Argentina in a few months,” Nevsin Mengu, an independent political analyst and broadcaster, said in an interview, referring to the Latin American country which has been for decades an international poster child for economic mismanagement. Mr Erdogan has dug deep into the country’s reserves and procured massive credits from Arabian Peninsula and Asian nations to prop up the Turkish lira. “Some countries from the Gulf and such stocked money in our system,” the president conceded in an interview with CNNTurk on Friday. “This relieved our central bank and market, even if for a short while." Despite his handling of the economy, Mr Erdogan’s path to victory today appears far easier and even assured compared to that of his challenger, Mr Kilicdaroglu. He drew just short of 45 per cent while Mr Erdogan fell just a few hundred thousand votes short of securing a first-round victory. Opposition figures tried to remain upbeat. “I see a very high probability of Kilicdaroglu winning the election,” opposition party leader Ali Babacan told reporters after voting. But the opposition’s poor first-round performance has demoralised its supporters. “I think the elections are not fair at all, and I think Erdogan will ultimately win,” said Zeynel Circir, a 53-year-old electrical engineer voting in Istanbul. The first-round performance prompted Mr Kilicdaroglu to shift the tone and emphasis of his campaign from a message of hope and inclusiveness to focus almost exclusively on the several million Syrian and other refugees and migrants in the country. A victory by Mr Erdogan’s will spur soul-searching and perhaps major changes within the opposition. “The ballot box result is full of messages that need to be examined and lessons that need to be learned,” Istanbul mayor Ekrem Imamoglu, a leading opposition figure, said after casting his ballot. Yusuf Sayman contributed to this report. Read More AP News Digest 8:40 a.m. Watch live: Inside Turkey’s polling stations for second round of election votes Voters in Turkey return to polls to decide on opposing presidential visions Iraq announces plans for $17 billion transportation project linking Asia to Europe Why Turkey’s presidential run-off matters for the world From ashes and debris, iconic Beirut museum reopens 3 years after massive damage from port blast

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