Quick and Easy Butternut Squash 7 Grain Salad

This recipe was inspired by a recipe from Rachel Kelly’s book The Happy Kitchen. I made a few tweaks to it including adding 7 grains to it to make it more filling. I love this recipe it is super easy to make and can be made in advance, just leave adding the avocado until ready to serve so it doesn’t go brown.

Spinach is great for every part of the body as it is high in niacin and zinc, as well as protein, fibre, vitamins A, C, E and K, thiamine, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

Spinach is particularly good for your colon due to the high levels of flavonoids which protect the body from cholesterol and free radicals. The folate in spinach is good for a healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your brain function, memory and mental clarity.

Ingredients:

Serves 6

  • 1 butternut squash
  • 1 tbsp rapeseed oil
  • Sprinkle chilli flakes (to taste)
  • 1 250g packet of quick cook 7 grains
  • 200g spinach (washed and ready to eat)
  • 2 avocados
  • 3 spring onions
  • 2 tbsp mixed seeds

For the dressing:

  • 3 tbsp olive oil
  • Juice of 2 lemons
  • 1 tbsp apple cider vinegar
  • 1 tbsp tahini
  • 2 tbsp soya sauce
  • ½ tsp smoked paprika
  • ½ tsp maple syrup

Method:

  1. Preheat the oven to 200C/gas 6
  2. Peel the butternut squash and cut into 1” cubes, place on a baking tray and toss in the oil and chilli flakes
  3. Bake the butternut squash for 20-30 minutes, until tender. Once cooked remove from the oven and leave to cool
  4. Cook the grains according to the packaging, I got them from Tesco and they just need to be boiled for 10 minutes. Once cooked drain and leave to cool
  5. To make the dressing , place all the ingredients in a bowl and mix well with a fork
  6. Chop up the spring onions and avocado
  7. Place all the ingredients in a large bowl and mix well, add the dressing and stir well

Chicken Fajitas with Guacamole and Salsa – Dairy-free

This recipe is so easy to make. One of the great things about it is you can leave the chicken to marinate in advance or if you don’t have time you can just leave it to marinate whilst you prepare the rest of the dish.

Smoked paprika is made from a combination of dried sweet peppers and dried chilli peppers, the colour varies depending on the type of peppers used. Paprika is rich in Vitamin C and carotenoids, it is rich in beta-carotene which is converted into Vitamin A in the body which plays a vital role in maintaining healthy skin, preventing wrinkles and promoting a brighter complexion.

Paprika contains high levels of iron; 1 tsp contains 6% of men’s and 3% of women’s recommended daily intake of iron.

Ingredients:

Serves 4

  • 3 chicken breasts, diced
  • 2 tsp ground cumin
  • 3 tsp smoked paprika
  • 1 yellow pepper
  • 1 red pepper
  • 300g mushrooms
  • 1 onion
  • 1 tsp coconut oil
  • 8 wholemeal wraps

For the Guacamole:

  • 1 avocado
  • 1 lime
  • 6 cherry tomatoes

For the Salsa:

  • 20 cherry tomatoes
  • 6” cucumber
  • 10 basil leaves
  • ½ lime

Method:

  1. Place the chicken into a bowl, add the cumin and paprika stir well and cover. Set aside to marinate (depending on how much time you have this can be a few hours or just the amount of time it takes to prepare the other ingredients)
  2. To make the guacamole remove the skin and pip of the avocado and place in a blender with the tomatoes and the juice of 1 lime. Blend until combined and then set aside
  3. To make the salsa chop the tomatoes into quarters, dice the cucumber and then add both to a bowl with the juice of ½ a lime. Finely chop the basil, add to the bowl and stir well
  4. Slice the peppers, mushrooms and onions
  5. Put the coconut oil into a wok and heat
  6. Add the onions and chicken stirring regularly
  7. When the chicken is sealed (about 5 minutes) add the mushrooms and peppers and cook until the chicken is cooked through
  8. Place a wrap on to a plate, add some of the chicken and pepper mixture, top with guacamole and salsa and then roll into a wrap
  9. Serve 2 wraps per person

Frittata Cups Dairy-free and Gluten-free

These are my favourite thing at the minute, so quick and easy to make and they can be eaten cold as a breakfast on the go or taken to work for lunch. I tend to use whatever vegetables I have in the fridge so feel free to mix it up and add any herbs you like. If you like your vegetables crunchy then use diced vegetables, it you prefer them softer then grate the harder vegetables. You can easily double the recipe to make more so you have plenty left for lunch or switch it up by adding some grated cheese.

Eggs are a great source of protein and omega 3 they also contain Vitamins A, B5, B12.

Ingredients:

Makes 6

  • 4 eggs
  • ½ courgette
  • 1 small carrot
  • 5 mushrooms
  • ½ an onion
  • 5 cherry tomatoes
  • 1 large handful of spinach
  • Black pepper (to taste)
  • Fresh coriander leaves (or any herbs you like)

Method:

  1. Preheat the oven to gas mark 6/200C
  2. Chop the vegetables into small pieces or if you prefer grate the courgette and carrots. Chop the spinach in to small strips and finely chop the coriander
  3. Whisk the eggs in a bowl and add the vegetables and coriander and stir well
  4. Using a muffin tin, divide the mixture evenly between the muffin moulds
  5. Bake in the oven for 15 minutes, until the egg is set
  6. Serve with salad

Spelt Bread – Vegan

I try to avoid eating too much wheat as it makes me very bloated, however, I find that I cope a lot better with spelt flour. Spelt flour has a different structure to wheat and it is high in fibre making it easier to digest.

Spelt has a number of nutritional properties including: high levels of protein, iron, copper, manganese, magnesium, phosphorous, potassium, zinc, selenum, Vitamin B6 and folic acid. Therefore spelt can help with digestive health, lowering cholesterol, circulation, hormone regulation, bone health and the immune system.

Wholemeal spelt flour can be purchased in most large supermarkets and can be used for a variety of baking recipes. I love how simple this bread is to make. It only takes about 10 minutes of work the rest of the time is spent proving the dough, so you can get on with something else.

Ingredients:

  • 450g of wholemeal spelt flour
  • 7g dried yeast
  • 1tsp Himalayan Salt
  • 1 tbsp olive oil
  • 325ml tepid water
  • 75g pumpkin seeds

Method:

  1. Place the spelt flour, yeast and salt in a bowl and stir well
  2. 
Spelt Bread
  3. Add the olive oil and water and mix well using your hands
  4. Turn the dough out on to the side or place in a mixer with a dough hook and knead for approx 5 minutes
  5. Proof the dough by placing the dough into a bowl and covering with a tea towel before placing in a warm place for about an hour, until it has doubled in size
  6. When it has doubled in size, place the dough on the work surface and sprinkle on the seeds then knock the air out of it a little bit before kneading for a few more minutes
  7. Shape the dough and place it into the tins you are going to use, cover with a tea towel and leave to proof in a warm place for a further 30 minutes

Bake in a preheated oven at 180C for about 30 minutes (depending if you have made one big loaf or 2 smaller ones)