Nothing zaps energy faster than an autumn cold. Stave off sickness by filling up on prebiotic-packed foods like lentils. Eating more of these plant-based powerhouses helps probiotics—the beneficial bacteria in your gut—assist you in fighting off ailments that wear you down. Paired with protein-packed steak, you have the perfect lunch.

Lentil and steak salad

Ingredients

3 tbsp olive oil

350g sirloin steak, trimmed of excess fat

1 tbsp fresh lemon juice

1 tsp Dijon mustard

1/2 tsp honey

1/4 medium red onion, finely chopped

400g can lentils, rinsed

1/4 small red cabbage cored and chopped

1/2 cup flat-leaf parsley, roughly chopped

2 pink grapefruits

120g rocket leaves

Salt and pepper

Method

1. Heat 1 Tbsp oil in a large cast-iron skillet on medium-high. Season steak with 1⁄4 tsp each salt and pepper and cook to desired doneness, 4 to 6 minutes per side for medium-rare. Transfer to a cutting board and let rest at least 5 minutes before cutting into 1-in. pieces.

2. Meanwhile, in a large bowl, whisk together lemon juice, mustard, honey, remaining 2 Tbsp oil and 1⁄4 tsp each salt and pepper; stir in onion. Add lentils, cabbage, and parsley and toss to combine.

3. Cut away peel and white pith from grapefruits; halve and thinly slice. Fold grapefruit, arugula, and steak into salad.

NUTRITION (per serving): 1380 kilojoules/330 calories, 25 g protein, 32 g carb, 10 g fibre, 5 g sugars (1 g
added sugars), 12 g fat (2 g sat fat), 42 mg cholesterol, 405 mg sodium