Recipes & Blog

Cold Busting Chinese Broth

This broth is a fantastic way to give your immune system a boost. It is packed full of anti-inflammatory and anti-oxidant properties, is quick and easy to make and tastes delicious!

It can be made with tofu for a vegan version or chicken, if you prefer. I like to make it with left over roast chicken. The soya sauce can be replaced with tamari to make the dish gluten-free. It is such a versatile dish, I recently made this with a large pinch of grated fresh turmeric instead of powder.

Ingredients:

Serves 4

  • 900ml of vegetable stock (I use reduced salt bouillon powder)
  • 220g of firm tofu, cubed or cooked chicken
  • 1cm piece of ginger, finely chopped
  • 2 cloves of garlic, finely chopped
  • 1 chilli, finely chopped (optional)
  • 1/4 tsp of turmeric powder
  • 100g rice noodles
  • 1 large handful sweetcorn (frozen or canned)
  • 1 large handful frozen peas
  • 200g mix of siitake and button mushrooms, sliced
  • 2 spring onions, chopped
  • 2 tbsp soya sauce
  • Small handful of fresh mint or basil
  • Sesame oil
  • 1 tsp sesame seeds (optional)

Method:

  1. Put the stock, ginger, garlic, half the chilli and tofu/chicken into a pan and simmer for 5 minutes
  2. Add the sweetcorn, peas, mushrooms, 2 spring onions, rice noodles and soya sauce. Simmer until the noodles are cooked
  3. Ladle into bowls and sprinkle with the remaining chilli, spring onion and mint/basil and drizzle a tiny bit of sesame oil and sprinkle with sesame seeds to finish

Chocolate Fudge Drops

These delicious chocolate fudge drops are packed full of protein and healthy fats to give you an energy boost and a sweet treat in one go. With no added sugar and so I’m happy for my toddler to eat them too. They are quick and easy to make and don’t require any baking!

Not only are they tasty they are fantastic if you are breastfeeding to keep your energy levels up or in the early days of long nights with your baby!

Makes 20 (depending on size)

Ingredients:

  • 9 Medjool dates
  • 3 tbsp Coconut milk
  • 2 tbsp coconut oil
  • 1 tbsp cashew butter
  • 2 tbsp cacao

Method:

  1. Put the dates into a small hand mixer and blend until they are finely chopped
  2. Melt the coconut oil, then leave to cool a little bit
  3. Add all the remaining ingredients to the blender and mix until combined
  4. Roll the mixture in to small balls and place on a lined baking tray
  5. Refrigerate for an hour to allow the balls to set

Variation:

To make with peanut butter add an extra tbsp of coconut milk and replace the cashew butter with peanut butter.

Warm Grain Salad – Vegan

I’ve recently embarked on an Ayurvedic journey, looking at tweaking my diet and yoga practice to balance my doshas. Ayurveda is an ancient Indian holistic healing system that focuses on bringing your body, mind and spirit into balance in order to maintain and promote good health. Since having my daughter my health has been better than it has been for a long time, however, the underlying fatigue is hard to manage when I can’t guarantee the length and quality of my sleep in the same way I used to. I therefore felt that it was time to make some changes and get a fresh pair of eyes to look at my body as a whole. As a result of this I am currently working on eating a pitta reducing diet, I am making these changes slowly as I’m fitting it around being a mum and so it’s not as simple as throwing myself into it full throttle. It’s been a fantastic chance for me to experience what my clients do when they have a consultation with me. Why they ask the questions they do and what additional support I can offer.

Anyway, enough of me waffling on. Changing the way I eat has given me an excuse to play around with some new recipes and this recipe makes a delicious lunch or evening meal. For the grains I used a bought mix of different grains, but you can use whatever you have in the house.

Ingredients:

Serves 2

  • 125g mixed grains
  • 1 tsp vegetable stock powder
  • 2 tbsp pumpkin seeds
  • 2 tbsp sunflower seeds
  • 1 tsp ground cumin
  • 1tsp ground coriander
  • ¼ tsp ground turmeric
  • 2 tbsp coconut oil
  • 2 courgettes
  • 4 large handfuls of spinach
  • 2 spring onions

Dressing:

  • 1 avocado
  • Juice of 1 lime

Method:

  1. Cook your choice of grains in stock as per the instructions on the packet
  2. Whilst the grains are cooking dry roast the seeds in a frying pan until they are lightly toasted, then set to one side
  3. To make the dressing blitz the avocado and lime with a hand blender and set aside
  4. 5 minutes before the grains are finished going heat 1 tbsp of coconut oil in a frying pan, add the cumin, coriander and turmeric and heat for about a minute stirring constantly
  5. Slice the courgettes and add fry them in the spices until they are tender
  6. Slice the spring onions and add them to the frying pan
  7. Add the spinach to the frying pan and allow to wilt
  8. Drain the grains and stir the dressing through them, serve with the greens and enjoy

Moroccan Chickpea & Sweet Potato Stew

This stew is a great winter warmer. It is jammed packed full of anti-inflammatory ingredients to help keep colds at bay! You can make it on the hob or it works equally well in a slow cooker.

Ingredients:

  • 2 tbsp coconut oil
  • 2 medium onions, diced
  • 2 garlic clove, minced
  • 2 tsp curry powder
  • 2 tsp cumin
  • 1 tsp paprika
  • 1 tsp ginger
  • ½ tsp turmeric powder
  • ¼ tsp cinnamon
  • 3 small sweet potatoes
  • ½ cauliflower
  • 1 tins chickpeas, rinsed
  • 1 tins tomatoes
  • 250ml vegetable stock
  • Large bunch of fresh coriander, chopped
  • 2 tbsp lemon juice

Method:

  1. Heat oil in a large pot over medium heat. Add onions and garlic and sauté for about 2-3 minutes
  2. Add spices and toss to coat. Sauté until onions become soft
  3. Peel and chop the sweet potato into 2” cubes. Add to the pan and stir well to coat with the seasoning
  4. Add chickpeas, tomatoes, and stock. Bring to boil, reduce heat and simmer for 15 minutes
  5. Chop cauliflower into large florets. Add cauliflower to the pot and stir well
  6. Cook for a further 10 mins until the cauliflower is fork-tender
  7. Turn off the heat and add lemon juice
  8. Serve into bowls and top with fresh, chopped coriander
  9. If desired, serve with cooked brown rice or quinoa

Healthy Vegan Apple Crumble

It’s autumn and who doesn’t love an apple crumble?! This recipe replaces butter with coconut oil so that is vegan and uses Xylitol instead of sugar. I’m not a fan of sweeteners, however, in this recipe I’ve used xylitol as it is very sweet so you need far less of it than sugar. However,I would not recommend consuming large amounts of it.

Antioxidant rich apples can help to prevent heart disease, weight gain and reduce cholesterol

Ingredients:

Apple Compote:

  • 10 small cooking apples
  • 1 tsp of cinnamon

Oat Topping:

  • 230g oats
  • 50g chopped almonds
  • 55g xylitol
  • 85g coconut oil

Method:

To make the Apple Compote:

1.Place the apples and cinnamon into a pan with a little water and cook until softened and starting to break up

To make the Oat Topping:

1.In a large bowl mix together the oats, almonds, xylitol and coconut oil with your hands until it looks like breadcrumbs

2.Put the apples into the bottom of a heat proof dish, cover with the crumble mix and bake for 25mins at gas mark 4 / 180 or 160 if fan

Pumpkin, Red Pepper and Tomato Soup – Vegan & Gluten-Free

This is a great autumn soup, hearty and healthy. Pumpkin is in season and we are just coming to the end of British tomato season, this is a great way to use up and left over tomatoes. Pumpkins contain Vitamin A which aids vision, beta-carotene which plays a role in fighting cancer , fibre which can help you lose weight and help your skin and Vitamin C to help ward off colds.

Ingredients:

Makes 6 portions

  • 1 small pumpkin (or butternut squash)
  • 3 red peppers
  • 10 tomatoes
  • 5 cloves of garlic, finely chopped
  • 1tbsp Coconut oil
  • 1tsp smoked paprika
  • 1tsp ground cumin
  • 1tsp coriander seeds
  • 1 litre vegetable stock
  • 2tbsp tomato puree
  • 2 tins chickpeas (or any beans you fancy)
  • 3 large handfuls of spinach

Method:

  1. Cut the pumpkin into chunks, about 2” in size, cut the peppers and tomatoes into quarters
  2. Place the pumpkin, pepper, tomatoes, spices and coconut oil into a large saucepan. Put a lid on the pan and heat the vegetables to allow them to caramelise slightly
  3. Add the stock and tomato puree and boil until the pumpkin is soft
  4. Using a hand blender roughly blend the soup so that there are still some chunky bits in it
  5. Add the chickpeas and heat them through
  6. Serve the soup and place a small handful of spinach on top of each bowl

Veggie Chilli

I’m not a big fan of meat replacement products as they are often highly processed, however sometimes it is good to use them if you are cooking a vegetarian dish for meat eaters. This recipe can be made without the meat replacement as it is packed full of goodness from the beans. Some meat replacements are not vegan so leave out if you are making this as a vegan dish. You can use any beans you like but kidney beans are particularly good as they absorb lots of flavour.

Kidney beans are a great source of cholesterol lowering fibre. The high fibre content also makes them a great option for diabetics as they help to prevent blood sugar spikes after eating a meal. Kidney beans are a great source of protein too.

If that’s not enough to persuade you to eat more kidney beans then how about the fact they contain high levels of vitamins and minerals including molybdenum, folate, copper, magnesium, iron and potassium.

Ingredients:

Serves 4

  • 1 tsp rapeseed oil
  • 1 onion
  • 2 cloves garlic
  • 1 chilli (to taste)
  • 200g mushrooms
  • 1 carrot
  • 1 courgette
  • 1 red pepper
  • 1 green pepper
  • 1 tsp cumin powder
  • ¼ tsp marmite
  • 1 tin chopped tomatoes
  • 2 tbsp tomato puree
  • 1 tin kidney beans
  • 1 tin black eyed beans
  • 200g quorn mince (optional)

Method:

  1. Slice the onion, finely chop the garlic and chilli
  2. Heat the oil in a pan and then add the onion, garlic and chilli. Cook until the onion softens
  3. Slice the mushrooms, carrots and courgette and add to the pan and stir well
  4. Cut the pepper into chunks and add to the pan
  5. Add the cumin powder, marmite, tomato puree and tin tomatoes. Stir well and reduce the heat and simmer
  6. Drain the beans before adding to the pan along with the quorn mince. Stir well and simmer for about 15 minutes

Avocado Chocolate Brownie – Dairy-Free and Gluten-Free!

These avocado chocolate brownies are always a winner! They are packed full of vitamins and minerals and are gluten-free and dairy-free. The brownies do contain maple syrup so try to avoid going all out and eating the whole tray in one go!

Ingredients:

Makes 9 (depending on size)

  • 1 avocado
  • 50g coconut oil (melted)
  • 120ml maple syrup
  • 1tsp vanilla extract
  • 1 egg
  • 35g coconut flour
  • 110g cacao
  • 1 tsp bicarb
  • 50g pecan nuts

Method:

  1. Preheat the oven to 175C
  2. Whisk avocado until smooth
  3. Add the egg and whisk until well combined
  4. Add the coconut oil, maple syrup, vanilla extract and egg
  5. Combine the coconut flour, cacao and bicarb in a bowl and stir well
  6. Gradually add the flour mixture into the blender with the avocado mixture until well combined
  7. Roughly chop the nuts and stir into the batter
  8. Place in a lined tin and bake for 30 minutes, until a skewer comes out clean
  9. Leave to cool and then cut into 9 squares

Lemon Truffles

These lemon truffles are a great healthy treat for when you are in craving something sweet. I make a batch and freeze them and then take a few out in a morning and they are defrosted by mid morning ready to eat.

Don’t like coconut? Simply roll them in something else such as rose petals, cacao or leave them plain.

As well as being a good source of energy and fibre dates are packed full of vitamins and minerals including: calcium, iron, phosphorous, potassium, magnesium and zinc. Combined with the almonds these truffles are a great way to boost your brain power!

Ingredients:

(makes 20, depending on size)

  • 125g raw almonds
  • 170g pitted dates
  • 2 lemons
  • 20g desiccated coconut

Method:

  1. Place the almonds on a baking tray and bake for 10mins at gas make 4/180C. Alternatively you can buy unsalted roasted almonds
  2. Chop the almonds in food processor
  3. Juice the lemons then add lemon juice and dates into the machine. Blend until they are all coarsely mixed
  4. Put the coconut into a small bowl
  5. Using your hands, form little balls
  6. Roll the balls in the coconut

Chicken & Sweet Potato Coconut Curry

As the cold weather draws in, this curry is a great comfort food. Sweet potatoes are packed full of nutrients, they are an excellent sources of beta-carotene, Vitamin C, manganese, iron and Vitamin B6 to name but a few.

Vitamin C is fantastic for boosting the immune system, which is ideal as the colder weather sets in. Sweet potatoes also contain iron which helps to boost energy levels and as a slow release carbohydrate they help to maintain blood sugar levels and keep you feeling full for longer.

Ingredients:

Serves 4

  • 1 tsp coconut oil
  • 1 onion
  • 2 large cloves garlic
  • 1” piece fresh ginger
  • 1 tsp cumin powder
  • 1 tbsp turmeric
  • 2 tbsp tomato puree
  • 2 tsp Thai red curry paste
  • 500g Chicken
  • 2 sweet potatoes
  • 250g mushrooms
  • 1 tin coconut milk
  • 10 cardamom pods
  • 100g spinach

Method:

  1. Slice the onion, finely chop the garlic and grate the ginger
  2. Heat the coconut oil in a large saucepan, add the garlic and onions and fry until softened
  3. Add a splash of water and the ginger, cumin, turmeric, cardamom pods, tomato puree and Thai red curry paste to the pan and stir well
  4. Cut the chicken, sweet potato and mushrooms into bite sized pieces, then add to the pan. Stir well to coat with the sauce
  5. Add the tin of coconut milk and simmer until the chicken and sweet potato are cooked
  6. Chop the coriander and then add the spinach and coriander and cook until the spinach has wilted
  7. Serve with brown rice if desired