Midweek dinner idea! Try this 30-minute protein-packed turkey kofta recipe

“I don’t want you throw all your supplements in the bin,” says registered dietician and author Josie Porter. “Supplements can be part of my approach. But often people are confused and overwhelmed. The reality is that many of their needs can be met more effectively and affordably by carefully addressing their diet in a targeted way.”

It’s this straightforward, ‘food first’ philosophy that underpins How Not To Take Supplements: A Dietician’s Guide To Thriving On Real Food, the 32-year-old Londoner’s debut book. It’s packed with highly nourishing, hearty and tasty recipes – case in point, the turkey kofta salad with tzatziki and bulgur wheat that we’ll come to shortly. And it’s cleverly organised into sections that address your specific health concerns with dietary tweaks in the first instance, before you reach for a quick-fix supplement (that might not actually work).

So whether you’re looking to boost your energy or immune system, nourish your hormones, improve your gut health, focus on longevity or get a glow from within, there’s a stack of no-nonsense lifestyle advice and dishes to try.

The turkey kofta salad pops up in the energy-boosting chapter, thanks to the inclusion of bulgur wheat: “I often swap out couscous for this because it is higher in fibre, keeping energy steadier for longer,” says Porter. It’s also featured in the longevity section, with a focus on the Greek yoghurt used in the tzatziki: “A daily portion provides live bacteria to strengthen your gut barrier, calm inflammation and may help protect cells and you age.”

So how about putting it on the menu for dinner tonight? You’ll likely have many of the ingredients to hand and you can have it on the table in 30 minutes. “This salad is hearty, protein-packed and full of flavour. Juicy turkey – or you can use chicken – koftas sit on a bed of nutty bulgur, vibrant greens and chickpeas, finished with a creamy, herby tzatziki,” says Porter. Sold! Let’s do this.

Turkey kofta salad with tzatziki and bulgur recipe

Makes 2 servings, 34g protein, 9g fibre

For the kofta

• 250g turkey mince (or chicken mince)
• 1 garlic clove, grated
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp ground coriander
• Salt and black pepper

For the salad bowl

• 120g dried bulgur wheat
• 1/2 tin or 1/4 jar chickpeas, drained and rinsed
• 2 handfuls of spinach
• 1 small onion, finely diced
• Drizzle of olive oil

For the tzatziki

• 120g Greek yoghurt (or fortified plant yoghurt)
• 1/2 cucumber, grated and squeezed of excess water
• 1 garlic clove, grated
• 2 tbsp chopped fresh dill or mint
• 1 tbsp olive oil

Cook the bulgur according to the packet instructions. Meanwhile, combine the turkey mince, garlic, spices and some salt and pepper in a bowl. Form into 6 small, oval-shaped koftas.

Pan-fry the koftas over a medium heat for 3–4 minutes on each side until cooked through, or air fry at 180°C for 8 minutes, turning halfway.

Make the tzatziki by mixing the yoghurt, garlic, cucumber, lemon juice, olive oil and chopped mint or dill in a small bowl.

Fluff up the cooked bulgur or rice, then toss with the chickpeas, greens, onion and a drizzle of olive oil, then season with salt and pepper. Top with the koftas and a generous dollop of tzatziki. Serve immediately

How Not To Take Supplements (£17.99, Vermilion) by Josie Porter is out now