If I could choose a superpower, it would be to have the ability to wave a wand and make a healthy meal appear.

Don’t get me wrong, I love to cook. And I love recipe sleuthing even more. However, life’s busyness often interferes with the best of my meal-prep plans — or worse, a trip to the grocery store — and leaves me with dinnertime decision fatigue. (Grilled cheese three times in a week is normal, right?)

But I remain undeterred, and am always on the lookout for inspiration. The new cookbook “Hungry” by Caroline Hanna recently caught my eye. A British chef and nutritionist, Hanna focuses as much on mindset as she does recipes, a refreshing and positive discovery. “Hunger is not something to be avoided or feared, contrary to what diet culture may have told us,” she writes. “It’s not a bad thing ... as long as you listen to it and honor it.”

Throughout the book she reinforces mindful eating tips we all know but rarely practice — put phones away, be aware of hunger levels, stop when you’re full — while delivering well-balanced recipes from breakfast through dessert. Bulk up salads with protein and whole grains. Work in healthy fats and complex carbohydrates. Don’t deprive yourself of snacks and dessert, she advises, just make it the best version it can be.

“Hunger” is a great reminder to not just listen to our bodies, but to answer in a healthy way. Hanna offers 90-plus recipes to help with that, and these three are a good place to start.

Blueberry and Banana Pancakes

Serves 2.

These pancakes are the perfect example of how healthy eating doesn’t have to be boring. This recipe supports stable blood sugar more than traditional pancakes, thanks to its blend of complex carbohydrates, protein and healthy fats, with nutrient-dense ingredients to keep you full and nourished all morning long. From “Hungry,” by Caroline Hanna (Hamlyn, 2026).

1 banana

⅓ c. (75 g) cottage cheese

½ c. plus 2 tbsp. (50 g) rolled oats

1 tsp. baking powder

1 tsp. vanilla extract

1 egg

1 tsp. honey, plus more for serving

¾ c. (125 g) blueberries, plus more for serving

1 tbsp. butter

Directions

Place all the ingredients, apart from the blueberries and butter, in a blender or food processor and blitz until you have a smooth pancake batter. Add the blueberries to the batter and stir through.

In a nonstick frying pan, heat the butter over medium-low heat. Use half of the batter to make 4 puddles in the pan and cook your pancakes for 3 to 4 minutes on each side, flipping over when you see bubbles forming on top, until golden brown. Repeat with the remaining batter to make 8 pancakes in total.

Serve 4 pancakes per person topped with extra blueberries and a little more honey.

Tunacado Bowl

Serves 1.

From “Hungry,” by Caroline Hanna, who was inspired to create this recipe after spending years buying the tunacado at the London eatery Joe and the Juice. “I could not justify regularly spending that much money on what is essentially a tuna sandwich,” she said. “So as the solution to an increasingly expensive problem, I made this tunacado bowl recipe. (Hamlyn, 2026).

¼ rounded c. (50 g) uncooked basmati rice

1-in. chunk of cucumber

1 small can tuna (3 ¾ oz), drained

1 ½ tbsp. pesto

3 tbsp. plus 1 tsp. (50 g) Greek yogurt

1 tbsp. capers

1 tsp. Dijon mustard

3 tbsp. finely chopped fresh dill

½ c. tomatoes wedges

½ avocado, sliced

1 scallion, finely chopped

1 tsp. sesame seeds, preferably black

Salt

Cook the rice according to package instructions, then drain and leave to cool.

Halve the cucumber lengthwise and scoop out the seeds. Finely chop it into half-moon shapes.

Place the tuna in a medium bowl with the pesto, yogurt, capers, mustard and dill. Mash everything together with a fork until fully combined.

Assemble your bowl with the rice as the base, then top with the tuna, tomatoes and cucumber. Place the avocado on top, then finish by scattering over the scallion and sesame seeds.

Sourdough Turkey Schnitzels with Arugula and Potato Wedges

From “Hungry,” by Caroline Hanna, who writes: “This recipe came to be during my first trimester of pregnancy. I think it’s safe to say this was eaten many, many times and was a true comfort when I needed it most. And really, it’s no wonder — the turkey is a great source of iron and tryptophan which help to support energy and mood, while the potatoes gave me the comforting, steady carbohydrates I so desperately craved.” (Hamlyn, 2026).

2 slices of stale sourdough bread

1 ½ lb. potatoes, cut into chunky wedges

5 tbsp. olive oil, divided

4 turkey steaks, or chicken breasts

2 eggs

⅓ c. plus 1 tbsp. (50 g) all-purpose flour

Juice of 1 lemon

3 oz. arugula

2 tbsp. capers

⅓ c. finely chopped cornichons

½ c. grated Parmesan cheese

Salt and pepper

Directions

Heat oven to 425 degrees.

Make your breadcrumbs: Place the sourdough slices in a blender or food processor and blitz until you get fine crumbs. Place in a shallow bowl and set aside.

Arrange the potatoes on a baking sheet without overlapping (use 2 sheets if there’s not enough space). Drizzle with 1 tablespoon of the olive oil and season with salt and pepper. Bake for 30 to 40 minutes, until golden brown.

While the potatoes cook, prepare your schnitzels. Place the turkey or chicken breasts between 2 large sheets of baking paper and beat with a rolling pin until ½ inch thick all over.

Crack the eggs into a shallow bowl and whisk to break them up. Place the flour in a separate shallow bowl with a pinch of salt, and arrange the two bowls alongside the breadcrumbs you made earlier. Dredge each turkey schnitzel first in the flour, then the egg, then the breadcrumbs, until they are covered all over. Set to one side and make your salad.

In the base of a salad bowl, whisk together the lemon juice and 1 tablespoon of olive oil, then add the arugula, capers and cornichons. Toss together, then add the grated Parmesan.

Heat remaining 3 tablespoons of olive oil in a frying pan over medium heat, then fry the schnitzels for 3 to 4 minutes each side until golden brown and cooked through, flipping halfway. Once cooked, place on a plate lined with kitchen paper to absorb the excess oil. Serve immediately with the salad and potato wedges.

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