Recipes

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Healthy Breakfast Ideas

Breakfast is so important to help you start the day correctly! Below are some of my favourite breakfast ideas.

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Bircher Muesli

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This is one of my favourite breakfasts! I make it on Sunday and have it for the beginning of the week. It is easy to transport as well if you need to eat it at work. So easy to make and seriously delicious!

Serves 3

Ingredients;

  • 2 large grated apples
  • 90g gluten free (or normal) rolled oats
  • 50g dried cranberries or raisins
  • 30g sunflower seeds
  • 30g pumpkin seeds
  • 2 tbsp chia seeds
  • 250-300mls unsweetened almond milk
  • 2tsp agave nectar (optional)

Method:

Mix all the ingredients in a bowl and place in an airtight container in the fridge.

Lasts up to 3 days.

Perfect as it is, but you could try serving it with berries, coconut yoghurt or even nut butter! The options are endless! Below are two of my recreations!

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My Homemade Muesli Recipe

This is the yummiest muesli and it’s really easy to make. I make a big batch of it and keep it in the cupboard for when I need a quick and easy but healthy breakfast.

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Ingredients:

  • 1kg pack of organic rolled oats
  • 200g pack of toasted pumpkin
  • 200g pack of sunflower seeds
  • 200 g packs of chopped nuts (I use walnuts & brazil nuts but you can add whatever suits you)
  • 200g pack of toasted coconut flakes
  • 200g pack of toasted flaked almonds
  • 3tbsp golden linseed
  • 3tbsp flaxseed
  • 3tbsp chia seeds
  • 250g dried cranberries (sometimes I use dried apricots)

Method:

Mix all the ingredients in a big bowl and place in an airtight container. Please do add more or less of any of the ingredients to adapt it to your liking.

Serving suggestion:

I serve it with berries and almond milk (see below), but you can try grated apple and cinnamon or warm stewed fruits and yoghurt. The options are endless!

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I hope you enjoy it!

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Fluffy Vegan and Gluten Free Pancakes

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These pancakes are so delicious and were inspired by Deliciously Ella. Make a stack for breakfast or brunch and top with coconut yoghurt (or normal Greek yoghurt) and berries with a drizzle of agave nectar or honey – yum!

If you don’t need them to be gluten free – use plain flour, normal baking powder and regular rolled oats.

Ingredients: (makes around 12 large pancakes)

  • 50g gluten free oats
  • 300g gluten free flour
  • 1 tsp gluten free baking powder
  • 1tsp chia seeds
  • 1-2tsp ground cinnamon
  • 2 tbsp agave nectar (you could use maple syrup or honey, which ever you prefer!)
  • 30g melted coconut oil
  • 400 mls almond milk
  • Handful of raisins (optional)
  • Pinch of salt

Method:

  • Mix all the ingredients in a bowl with an electric whisk (or nutribullet type thing)
  • In a large pan, melt some extra coconut oil and dollop the pancake mixture into the pan. Flip when starting to bubble and turning golden brown

 

Yum! Enjoy!

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Spinach, Kale, Garlic & Mushrooms on Toast

spinach kale and muscrooms on toast
Such a simple yet healthy and delicious breakfast, brunch or supper idea!

I had this last night after getting back from work quite late. Requires hardly any prep and can be done in under 10 minutes!

A poached egg would make a great addition if you’re not vegan!

Ingredients:  Serves 1: (Sorry for the lack of quantities!)

  • Handful of button mushrooms
  • x2 gloves of garlic (plus half for the guacamole)
  • Large handful of organic washed spinach
  • Large handful of organic washed kale
  • x1 ripe avocado
  • Handful of pumpkin seeds
  • Splash of malt vinegar
  • Salt, pepper, chilli flakes to season
  • Bread of choice to toast – I have the gluten free bloomer bread from Marks & Spencer

    Method:

  • Heat a pan with a knob of butter or coconut oil
  • Lightly fry the garlic and mushrooms
  • Once starting to brown, add the kale and spinach. Season with salt, pepper and chilli flakes. Keep stirring until the spinach starts to wilt
  • Leave on a low heat and stir occasionally until the kale is cooked (don’t over cook though)
  • Throw in some pumpkin seeds to toast at the end
  • Meanwhile, make the guacamole – remove the avo flesh and mash with the back of a fork. Add a splash of malt vinegar, half a crushed garlic clove and salt and pepper to season. Add chilli flakes to taste. I sometimes add a tiny squeeze of lemon to add more acidity.
  • Toast the bread, top with the guacamole and top with the mushroom, kale and spinach.

Enjoy!

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Healthy Lunch/Brunch Ideas

I hope to inspire you with these healthy lunch ideas! Make your lunch in advance and take it to work/school/travels with you in some take away containers to keep you from being tempted by those less healthy choices whilst you’re on the go!

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Peanut Miso Soba Noodle Salad

This is so delicious. I usually make it for a more filling lunch but you could also enjoy it in the evening for dinner. Unpasteurised miso paste is amazing for your gut health as it contains lots of living microbes -this is a recipe adapted from the book ‘Gut Reactions’ – an excellent read if you’re interested in gut health! This recipe serves 4.

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Ingredients:

  • 1 pack of 100% wholegrain soba noodles
  • 4 cups of grated carrots
  • 4 cups of shelled edamame beans
  • 2 cups of sliced radishes
  • 1 cup of sliced spring onions
  • 1/4 cup of sesame seeds

Peanut miso sauce:

  • 1/4 cup of soy sauce
  • 1/4 cup of water
  • 1 tbsp sesame oil
  • 4 tbsp of peanut butter
  • 2tbsp unpasteurised miso paste
  • 1 tbsp grated fresh ginger
  • 1tbsp coconut sugar
  • 1 whole lime juiced

Method:

Make the sauce by combining all of the ingredients in a food processor and blending until smooth.

For the salad, boil the soba noodles in water until al dente (takes approximately 3-4 minutes). Drain the noodles and cool them under some cold running water.

Meanwhile, get a large bowl and place the carrots, radishes, edamame beans and spring onions into it. Add the noodles and combine. Pour the sauce over and mix.

Sprinkle over the sesame seeds and serve.

I hope you like it!

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Rainbow Quinoa Salad

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For this delicious and quick salad (which I regularly eat for lunch),  I use the microwavable Merchant Gourmet quinoa pouches as I like to have it slightly warmed and available quickly. The one I used in the above picture is the Super seed one (personally my favourite!) Please use whichever quinoa you wish though.

This recipe serves 2.

Ingredients:

  • 1 pack of Merchant Gourmet Super seed quinoa
  • 1/4 red cabbage sliced
  • 4x radishes sliced
  • 1/2 red pepper sliced
  • 4x spring onions sliced

Dressing:

  • 2-3 tbsp of olive oil
  • 1/2 squeezed lemon
  • 3 tbsp almond nut butter

Method:

Prepare the quinoa accordingly, then combine with the rest of the ingredients. To make the dressing, combine all of the ingredients in a bowl and pour over the salad.

Serve it as it is, or with a few lettuce leaves.

Enjoy!

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Veggie Omelette

I had asparagus, broccoli and spinach in the fridge, so I decided to throw those into this quick and easy omelette. You can add anything you like into though; tomatoes, spring onions, haddock, ham, peppers; be creative! It makes a great healthy lunch or a light healthy supper dish.

veggie omelette

Ingredients:

  • 3 eggs
  • Splash of milk
  • 1/2 red onion finely chopped
  • 4 stems of tender stem broccoli chopped
  • 4 stems of asparagus
  • Half a bag of spinach
  • 1tbsp soy sauce
  • Black pepper to season
  • Cayenne pepper to taste

Method:

Lightly fry the onion, broccoli and asparagus in a frying pan for 2-3 minutes. Add the spinach and wilt down. Add the soy sauce and black pepper. –

Meanwhile, whisk the eggs, milk and cayenne pepper in a jug.

Once the spinach has wilted, pour the egg mixture over the veg and evenly distribute.

Cook for 3-4 minutes or until starting to lightly brown around the edges. You can either flip the omelette, or place in the oven at 180 degrees for 10 minutes or until lightly browning on top/cooked through.

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My Favourite Mixed Salad

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For anyone who knows me, they will be aware that I love salads, especially when they’re as colourful as this one! I have this type of salad a lot, either for lunch or dinner. Below are some options you could serve it with;

  •  smoked salmon squeezed with lemon and black pepper
  •  warm quinoa with my almond nut butter, olive oil and lemon dressing (see the above Rainbow Quinoa Salad recipe)
  • warm falafel and houmous
  • baked salmon fillet with brown rice
  • smoked mackerel fillet with warm new potatoes
  • baked halloumi

Ingredients (to serve 1):

  • handful of butterhead lettuce leaves
  • handful of spinach leaves
  • handful of rocket
  • 1/2 avocado
  • 3x radishes sliced
  • 1/4 red pepper sliced
  • 2x spring onions sliced
  • 2x spears of tenderstem broccoli
  • handful of edamame beans
  • handful of mixed beansprouts (I usually get the alfalfa, broccoli and lentil sprouts)

Salad Dressing Recipe (this makes a small batch of it):

  • 6tbsp extra virgin olive oil
  • 2tbsp Aspalls cider vinegar
  • 1 tsp balsamic vinegar
  • 1/2 clove garlic crushed
  • 1 tsp Dijon mustard
  • Pinch of coconut sugar
  • Salt and pepper

Mix all of the ingredients in a small jug – alter to taste. Sometimes I add a squeeze of lemon juice as well.

Drizzle over the salad to serve.

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Homemade Roasted Pepper and Feta Tortilla with Salad

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This is such a quick and easy meal idea using leftovers in the fridge. I sometimes add spinach, sundried tomatoes, fresh tomatoes or red peppers. The options are endless!

Olive oil, is a good source of monounsaturated fat, the main fat source in the Mediterranean diet. More and more studies have shown that monounsaturated fats are associated with lower levels of heart disease, cancer, depression, cognitive decline and Alzheimer’s. Why don’t you try to incorporate more monounsaturated fats into your diet with things such as olive oil, nuts or avocado?

Ingredients:

  • 1-2 roasted red and yellow peppers in olive oil chopped
  • Half a red onion sliced
  • 1 clove of garlic
  • 4 spring onions
  • Feta cheese cubed
  • 4 new potatoes boiled
  • 6 eggs
  • Seasoning
  • Chilli flakes

Method:

  • Preheat oven to 180 degrees C.
  • Fry the onion, garlic, spring onions and roasted pepper in a pan with a little oil until softened.
  • Meanwhile whisk the eggs in a bowl and add the seasoning, chilli flakes, feta cheese and boiled new potatoes (quartered).
  • Add the egg mixture into the frying pan.
  • Leave for 2-3 minutes to start to brown slightly around the edges. At this point place in the oven for 10-12 minutes or until golden brown on top.
  • Serve with a side salad drizzled with an olive oil based dressing

    Enjoy!

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Mushroom Soup

The perfect warming, nutritious lunch and so easy to make!

Mushrooms are a good source of B vitamins which help to provide energy and also play an important role in the nervous system. They are also a source of the antioxidant, selenium, needed to protect the body’s cells from damage.

 

mushroom soup

Ingredients: (serves approx 6).

  • 750g assorted mushrooms
  • 2x small red onions
  • 2x cloves garlic
  • 6x dried porcini mushrooms
  • handful of fresh sage leaves
  • 1tsp dried thyme
  • 1tbsp vegetable bouillon
  • 1 chicken stock pot
  • 750mls boiling water
  • black pepper to taste
  • knob of butter

Method:

  • Start by soaking the dried porcini mushrooms in a little boiling water for 20 minutes. – Meanwhile, melt the butter in a pan and lightly fry the onions and garlic until softened. Add the chopped mushrooms and sauté until softened.
  • Add the soaked porcini mushrooms, sage, thyme, stock (stock pot/boiling water/bouillon) and black pepper.
  • Cover with a lid and simmer gently for 20minutes.
  • Blend until smooth.

Enjoy!

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Healthy Supper Ideas

Below are some of my favourite healthy supper ideas. I hope you enjoy them!

I aim to stick to a more plant-based diet (check out my blog in ‘Health Tips’ to read more about this topic), with  a variety of different vegetables, wholegrain, beans and legumes, with plenty of different flavours, but I do still include fish once a week for variety, limiting my consumption of animal products (including dairy) and refined sugars.

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Vegetable Thai Green Curry

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Ingredients:

  • 2x Pak choi
  • Bag of spinach
  • 6 stems of tender stem broccoli
  • Bunch of asparagus
  • Half a red pepper sliced
  • 1 red chilli diced (de-seeded if you don’t like it too hot)
  • 2x carrots peeled into ribbon strips
  • 2x small red onions chopped
  • 4 spring onions sliced
  • 3-4 tbsp green thai curry paste
  • 1 tin of light coconut milk
  • 3tbsp fish sauce

Additions could include; smoked haddock (or any meaty white fish) which you could add to the sauce to cook through, or chicken which you would cook with the onions before adding the rest of the ingredients.

This recipe serves 2-4 people (2x generous sized portions or 4 smaller sized ones).

Method:

Heat a pan over a medium heat with some coconut oil. Fry the onions until softened, then add the red pepper, chilli and spring onions. Fry for a few minutes and then add the thai green curry paste. Mix until aromatic, then add the coconut milk and fish sauce. Once simmering, add the vegetables. Cover with a lid and simmer for approximately 10 minutes or until the vegetables are cooked but not too soft (I like my vegetables al dente). I sometimes add more curry paste or fish sauce according to taste so please feel free to adapt according to your palate!

Serve with brown rice.

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I had it with smoked haddock in the above picture – it was delicious!

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Spicy Tomato Pasta with Garlic Prawns

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My favourite comfort food is this bowl of gluten free pasta with a delicious home made spicy tomato sauce with garlic prawns. It is so delicious! This recipe serves 3-4.

You can easily omit the prawns for a vegetarian version and maybe add some diced courgette and wilted spinach instead.

Ingredients:

  • 1 red onion sliced
  • 2 cloves of garlic sliced
  • Half a red pepper finely chopped
  • 6 anchovy fillets (either tinned or jarred)
  • 1 tin of organic chopped tomatoes
  • 1 tbsp sundried tomato paste
  • A sprinkling of coconut sugar
  • Zest of 1 lemon
  • Half a squeezed lemon
  • Chilli flakes to taste
  • 1 pack of raw garlic prawns
  • Seasoning
  • Gluten free pasta

Method:

Fry the onion, garlic, peppers and anchovy fillets for a few minutes. Add the tin of tomatoes, sundried tomato paste, chilli flakes, coconut sugar and lemon juice/zest. Bring to the boil, then simmer for 10 minutes. Meanwhile cook the pasta.

Add the prawns to the tomato sauce and cook through. Once the pasta is cooked, drain and add to the tomato sauce. Season accordingly.

Sprinkle with Parmesan and serve with a mixed salad.

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 Kedgeree

(My Homemade Version!)

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This recipe serves 2 and is a delicious dish for dinner. The traditional Kedgeree is often served with a sliced hard boiled egg, so please do add this if you fancy.

Ingredients:

  • 250g cooked brown rice
  • x1 red onion diced
  • x1 clove of garlic crushed
  • 2x fillets of smoked haddock cubed
  • Garden peas
  • Spinach
  • Spring onions
  • 2tbsp ground garam masala
  • 2tbsp ground cumin
  • 2 tsp ground turmeric
  • 1/2 red chilli (de-seeded)
  • 1tbsp soya sauce
  • 125mls chicken stock
  • 1x squeezed lemon

Method:

Heat some coconut oil in a pan, then fry the onion and garlic for a few minutes until softened. Add the spring onions and chilli. When softened, add the cubed smoked haddock, then sprinkle over the garam masala, cumin and turmeric. Cook for a few minutes, then add the cooked rice, peas, chicken stock, lemon juice and soya sauce.  Combine and heat through. Add the spinach until wilted. Season to taste.

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Veggie Buckwheat Burritos

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These are just so delicious, I could eat them every night of the week! They are so quick and easy to make and so versatile. You can add anything else you like, for example if you fancied meat, you could add some good quality chicken or beef strips; or if you wanted to continue the veggie theme, you could add lettuce, jalapeños, spring onions, bean sprouts grated cheese or feta cheese.

Buckwheat flour is gluten free and rich in vitamins and minerals.

To make the buckwheat tortillas (approximately 10-14 tortillas);

  • 250g buckwheat flour
  • 1 egg
  • Salt to season
  • Coconut oil for frying

Whisk together the flour, egg and salt in a jug with 750 mls water. Leave to stand for approximately 10 minutes. meanwhile, heat  a pan and melt the coconut oil.

When ready to make the tortillas, whisk the batter again and then ladle enough batter just to cover the bottom of the pan. Once the tortilla is starting to bubble and lightly brown on its underside,  flip and cook lightly on this side until still soft but cooked all the way through.

For the guacamole;

  • 2 large avocados
  • Juice of 1 lime
  • 1 finely chopped spring onion
  • 1 crushed garlic clove
  • Splash of malt vinegar
  • Sprinkle of chilli flakes (optional)
  • Salt and pepper to season

Mash the avocado with the back of fork. Add all other ingredients to combine.

For the refried beans;

  • 1 garlic clove
  • 2 tins cooked black or pinto beans
  • 3tsp ground cumin
  • 3 tsp smoked paprika
  • sprinkle of chilli flakes or cayenne pepper to taste if you like it spicy
  • splash of soy sauce – adds a lovely richness
  • Salt and pepper to season
  • Coconut oil to fry

Gently heat the coconut oil in a pan and fry the garlic, cumin, smoked paprika and chilli flakes for a couple of minutes. Add the cooked beans and a splash of water and cook for approximately 5 minutes or until they start to become nice and sticky. Season to taste.

For the tomato and red pepper salsa;

  • 8-10 quartered cherry tomatoes
  • Half a red or yellow pepper chopped
  • Fresh chopped chilli to taste (optional)
  • 1 tsp apple cider vinegar
  • 1 tbsp extra virgin olive oil
  • Squeeze of lemon juice
  • Salt and pepper to season

Combine all the ingredients in a bowl and season to taste.

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To serve

Grab a tortilla.

Layer with the refried beans, guacamole and salsa. Here I sprinkled over some sliced red cabbage for some extra crunch and spooned over a couple of dollops of natural greek yoghurt.

Delicious!

Enjoy

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Spinach and Mushroom Pancakes

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This is such a delicious and healthy supper idea or perfect for a savoury Pancake Day dish!

Ingredients:

For the filling: (fills 4x pancakes)

  • 500g mixed mushrooms
  • 150g spinach
  • 3x garlic cloves
  • 1-2 tbsp light creme fraiche
  • 1tsp wholegrain mustard
  • 6x sprigs of thyme or 1tsp dried thyme or mixed herbs
  • Salt and pepper to taste

For the pancakes: (this makes 6 small pancakes so you may have batter left over)

  • 125g gluten-free or normal pain flour
  • 1egg
  • 250 mls milk
  • butter for frying

Method:

  • Pre-heat the oven to 180 C
  • For the pancakes – sift the flour into a bowl and make a well in the centre. Crack the egg in the middle and pour a quarter of the milk in.
  • Using an electric whisk, thoroughly combine the mixture. Once a paste is formed, mix in a further quarter of the milk. Once lump free, mix in the remaining milk.
  • Once completely mixed, leave to rest for 20minutes.
  • Meanwhile, melt some butter in a large pan. Add the chopped mushrooms.
  • After 2-3 minutes lightly frying the mushrooms, add the finely chopped garlic, salt and pepper. Add the spinach and cook down so it is completely wilted.
  • Off the heat, add the creme fraiche and mustard. Mix and then add back to the heat.
  • Add the thyme or mixed herbs and leave to simmer on a low heat.
  • Get a small frying pan suitable for pancakes, and heat a small knob of butter. Once starting to froth, it is ready for the pancakes.
  • Give the pancake mixture a stir, then pour a small amount of the pancake mixture in the centre of the pan and swirl around the pan to coat the base (you want a thin layer).
  • Cook for a few minutes until turning golden brown. Flip over and cook on the other side until golden brown. Repeat until all the mixture has been used up.
  • Fill each pancakes one by one with the spinach and mushroom mixture and place length ways into an ovenproof dish (approx 10×8 inches). Sprinkle over parmesan or preferred cheese and bake in oven until lightly golden on top, or cheese melting (5minutes or so).
  • Serve with a simple rocket and watercress salad.

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Quick and Easy Veggie Curry

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This is such a quick and easy recipe and so delicious for a healthy plant-based supper idea.

Serves 4 good sized portions.

Ingredients:

  • x1 red onion thinly sliced
  • x3 garlic cloves crushed
  • 4cm grated ginger – x1 courgette diced
  • 1/2 red pepper sliced
  • 1/2 bag of washed spinach
  • x1 tin of chickpeas drained – x1 pouch of pre cooked puy lentils (I use the Merchant Gourmet ones)
  • 3tbsp natural yoghurt (you could use coconut yoghurt if going dairy- free)
  • 2 tbsp tomato purée
  • 3-4 tbsp curry paste (I used Free & Easy mild curry paste – dairy, gluten, refined sugar and preservative free)
  • x1 tin chopped tomatoes – x1 tin light coconut milk
  • Lime pickle and mango chutney optional (but personally I think they made it! 👌🏻)

Method:

  • Fry the onion, garlic and ginger in a pan until softened.
  • Add the courgette and peppers and fry for a further few minutes until softened.
  • Meanwhile combine in a separate bowl, the yoghurt, curry paste and tomato purée
  • Add the chickpeas and pre-cooked lentils to the pan and combine.
  • Add the curry paste mix to the pan and combine, cooking for 2-3 minutes, stirring.
  • Add the tin of tomatoes and coconut milk and bring to the boil.
  • Add the spinach
  • Cover and simmer for 5-10 minutes.
  • Add 2-3 tbsp good quality mango chutney and heat through (optional)
  • Season to taste.

Serve with brown rice and lime pickle! (optional but recommended!)

Enjoy!

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Prawn Jambalaya

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I’ve added extra veg to the usual Jambalaya recipe for added nutrition!

Ingredients (serves 4):

  • 200g raw peeled prawns
  • 50g chorizo pieces
  • 125g Brown basmati rice
  • 250-300 mls chicken stock
  • 1x red onion sliced
  • 2x garlic cloves crushed
  • 1/2 red pepper chopped
  • 1x small courgette chopped
  • 2x sticks of celery sliced
  • 1/2 bag of spinach
  • 6x sliced vine tomatoes
  • 1/2 tsp fresh thyme leaves
  • 1x bay leaf
  • 2tsp smoked paprika
  • A good pinch dried chilli flakes
  • Tabasco sauce to taste

 

Method:

  • Heat some oil in a pan and fry the onion, garlic and chorizo.
  • Add the celery and cook for 2 minutes. Add the rest of the veg (except the spinach).
  • Cook on a gentle heat for 10 minutes or until softened.
  • Stir in the herbs and spices then tip in the rice. Stir and then add the stock.
  • Simmer with the lid on for 15 minutes or until the rice is cooked. –
  • Add the prawns and spinach and cook for 3-4 minutes or until the prawns are cooked through.
  • Stir in the Tabasco to taste.

Enjoy!

It’s even better the next day by the way!

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Sea Bream with a Quinoa, Tomato and Veggie side.

Quinoa is a wheat free grain rich in fibre and iron and a good source of vitamins and minerals. The colourful veg are packed full of phyto-chemicals which are anti-inflammatory and the white fish is low in fat and a source of omega 3 fatty acids, good for brain and heart health.

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Ingredients (serves 2 with some leftover quinoa):

  • X2 sea bream fillets
  • 250g quinoa (microwaveable pouch)
  • 1x tin chopped tomatoes
  • 1x red onion sliced
  • 2x garlic cloves crushed
  • 1/2 aubergine diced
  • 1x small courgette diced
  • 6x sprouts shredded
  • 1/4 red pepper diced
  • 10 cherry tomatoes (whole)
  • 1/2 bag spinach
  • 1/2 lemon
  • 3tsp ground cumin
  • 2tsp ground turmeric
  • 2tbsp light soy sauce
  • Black pepper
  • Splash of water

Method:

  • Microwave the sliced aubergine in a bowl for 2-3 minutes or until softened (you can roast in the oven but it takes longer)
  • Meanwhile heat some oil in a pan and fry the onion, garlic, cumin, turmeric and black pepper until the onions are softened.
  • Add the aubergine and rest of veg (except the spinach). Cook for 4-5 minutes or until softened.
  • Add the soy sauce. Meanwhile microwave the quinoa for 1-2 minutes.
  • To cook the sea bream, squeeze over the lemon and either bake in the oven at 180 degrees for 5-6 minutes or until cooked through, or lightly fry in a pan for 2-3 minutes or until cooked through.
  • Once the quinoa is cooked, add to the pan. Stir in the spinach and chopped tomatoes.Heat through.
  • Season accordingly.

Enjoy!

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A Homemade Version of Nasi Goreng

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What to do with 2x carrots, half a cabbage, a red onion, an egg, some spring onions and some brown rice? Make it into a Nasi Goreng!

Goes to show what you can create with just  a few ingredients in the fridge. This recipe serves 3-4.

Ingredients:

  • 1 red onion
  • 1 large clove of garlic
  • 2x carrots
  • Half a cabbage
  • Cooked brown rice
  • X2 spring onions
  • 1 egg
  • 2tbsp soy sauce
  • 2tbsp fish sauce
  • Tobasco to taste

Method:

Fry the chopped onion and garlic in a pan with some coconut oil, when soft and slightly browned, add the ribboned carrots and sliced cabbage.

Cook for a few minutes until softened.

Add the cooked brown rice, soy sauce, fish sauce and tobasco.

Serve in a bowl, then in the same pan, fry an egg.

Place the egg on top and add a sprinkling of chopped spring onions.

Enjoy!

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Salmon with Cumin Spiced Vegetable Brown Rice 

Salmon is rich in omega 3 fatty acids, which are good for your heart and brain!

Omega-3 is termed an essential fatty acid because the body cannot make it, so it must be obtained from the diet. Salmon is also an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12)

The Department of Health’s guidelines state that we should aim to eat fish at least twice a week with at least one portion being an oily variety, like salmon.

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Ingredients:

  • 2x Wild Alaskan salmon fillets (preferably)
  • 250g brown rice (I’m all about convenience so I use the microwaveable pouches)
  • 1x large aubergine
  • 1x courgette
  • 1x red onion
  • 2x garlic cloves
  • 8x sprouts
  • 1x tin cherry tomatoes
  • 3tsp ground cumin
  • 3tsp ground turmeric
  • 2tsp soy sauce
  • black pepper to taste

Method;

  • Preheat oven to 200 degrees C (fan)
  • Cube the aubergine and courgette, drizzle with olive oil and seasoning and bake in a preheated oven for 20-25 minutes (or until lightly browning around the edges)
  • Meanwhile finely chop the onion, garlic and sprouts and gently fry in a pan until softened.
  • Add the cumin and turmeric and combine. You may need to add a splash of water if catching on the bottom of the pan.
  • Add the cooked brown rice (if doing non microwaveable brown rice, ensure to put that on to cook at the start!)
  • Add the soy sauce and then when the aubergine and courgette are cooked, add to the pan. Combine.
  • Place the salmon in a foil parcel on a baking tray in the oven for 12-15 minutes (until cooked through)
  • Meanwhile add the tin of tomatoes to the pan, stir through and gently simmer for a few minutes. – Once the salmon is cooked, it’s time to serve! Season to taste

Enjoy!

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Sweet Treats

It’s important to get a good balance and sometimes a treat is what we all need!  I aim to keep refined sugar to a minimum in my diet however, as an excess of sugar can lead to conditions such as type 2 diabetes, high blood pressure and heart disease.

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Gluten Free Banana Bread

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Perfect for a cosy night in with a cup of tea!

Ingredients:

  • 5 ripe bananas
  • 1 cup of raisins
  • 1/2 cup dark chocolate
  • 2 cups of coconut flour
  • 1/2 cup coconut sugar
  • 3/4 cup coconut oil
  • 2 eggs
  • 2 tbsp milk
  • 1 tsp baking powder
  • 1 tsp bicarbonate of soda
  • 2 tsp cinnamon powder
  • 1 tsp vanilla paste
  • Pinch of salt.

Method:

  • Preheat oven to 175 degrees C and line and grease a 9×5 inch loaf tin with baking parchment.
  • In a large bowl combine the flour, bicarbonate of soda, baking powder, salt and cinnamon.
  • In a separate bowl combine together the sugar and coconut oil. Stir in the eggs, milk, vanilla and mashed bananas until well blended.
  • Add the chopped up dark chocolate  and raisins to the banana mixture, then combine with the flour mixture.
  • Pour into the loaf tin and bake for 30 minutes or until a skewer in the centre of the loaf comes out clean.
    Serve warm!

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Coconut Macaroons

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These are so easy to make and a lovely treat to nibble on with a cup of tea!

Coconut sugar is a natural sugar made from the sap derived from the flower of the coconut palm. Coconut sugar is still sugar at the end of the day, but where ordinary ‘table sugar’ has no nutrients in it, natural sugars such as coconut sugar, do have the added benefit of some nutrients, such as iron, zinc, and potassium, along with some polyphenols and antioxidants which may provide some health benefits (although the amount in coconut sugar is very minimal!) Coconut sugar also contains a fibre called inulin which may help to slow glucose absorption and explain why coconut sugar has a lower glycemic index than normal table sugar. Remember though, sugar, whether naturally derived or not, still contains glucose and fructose, and in excess can lead to potentially preventable diseases as mentioned above, such as  type 2 diabetes, high blood pressure and heart disease.

So eat in moderation but enjoy them!

Ingredients (makes 12)

  • 1.5 cups shredded coconut
  • 2 large egg whites
  • 1/4 cup coconut sugar (or regular sugar if you prefer)
  • 1tsp vanilla extract
  • Pinch of salt

Method:

  • Pre-heat the oven to 170 degrees C
  • Spread the shredded coconut evenly across a baking tray lined with baking parchment and toast for 5 minutes (or until lightly brown)
  • Meanwhile whisk the egg whites, sugar and vanilla in a bowl with an electric whisk until frothy (approx 2-3 minutes)
  • Add the toasted shredded coconut and combine with a spoon until it all comes together.
  • Wet your fingers and form golf-ball sized balls. Place on the baking tray (lined with baking parchment).
  • Bake for 15 minutes (or until golden brown, slightly crispy on the outside but lovely and chewy on the inside)
  • Melt dark chocolate (either in a bowl over a pan of boiling water or in the microwave for 1-2minutes) and drizzle over the macaroons when baked.
  • Allow to cool.

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Vegan Flapjacks

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I take these flapjacks to work with me as a healthy mid-morning/mid-afternoon snack (as you can see in the above photo!) They are delicious and super healthy, packed full of nutritious nuts and seeds. They keep in an airtight container in the fridge for weeks. This recipe makes approximately 16 squares and is adapted from Madeleine Shaw’s ‘Get the Glow’ book.

Ingredients:

  • 100g pecan nuts
  • 100g whole almonds
  • 250g hazelnuts
  • 50g desiccated coconut
  • 150g sunflower seeds
  • 150g pitted dates
  • 1 ripe banana peeled
  • 4tbsp honey
  • 30g coconut oil
  • 3 tbsp ground cinnamon
  • 2tbsp ground ginger
  • Pinch of salt

Method:

Preheat the oven to 180C. Grease a baking tray (approximately 24x35cm) with some coconut oil and line with baking parchment. Blitz everything in a food processor until combined. Press the mixture into the lined baking tray and bake in the oven for 20-25 minutes or until crispy on the outside but still soft in the middle. Let them cool before cutting.

Enjoy with a cup of tea!

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Ginger Crunch Squares

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This is a delicious sweet treat which you can keep in the fridge for a couple of weeks. It requires no baking, just an hour in the fridge. I adapted the recipe from Madeleine Shaw’s Ready Steady Glow book.

Ingredients:

For the crunchy base:

  • 175g pitted dates
  • 100g cashews
  • 75g desiccated coconut
  • 2cm fresh ginger
  • 1tsp ground cinnamon
  • Pinch of salt

For the ginger topping:

  • 3tbsp coconut oil
  • 4tbsp good quality raw honey
  • 2tsp ground ginger
  • 2tsp ground cinnamon

Method:

Line a loaf tin with baking parchment.

To make the crunchy base, blend all of the base ingredients together and press into the lined loaf tin. To make the ginger topping, place a small pan on a low heat and add the coconut oil, honey, ginger and cinnamon until melted.  Once melted, remove from the heat until it cools and starts to thicken. Pour over the base layer and place in the fridge for an hour. I placed it in the freezer for 20 minutes and it set perfectly (which means you can eat it much sooner!)

Enjoy!

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