Creamy chocolate protein smoothie

One of my favourite weekday breakfasts because it’s so quick to make, and I can easily take it with me to work or the gym if I’m short on time in the morning. Studies show that a high-protein, high-fibre breakfast helps stabilise blood sugar levels and can keep you feeling energised throughout the day. It can also help reduce cravings for sugary snacks during that late morning or afternoon slump.

Give it a try and see if you notice the difference!

Ingredients

Serves 1

Approx 28g protein + 9g fibre per serving

Ingredients

• 200ml coconut milk (Plenish is a good brand without any additives) or any milk you prefer

• 3 tbsp whey protein powder

• 1 tbsp raw cacao powder

• ½ frozen banana

• 1 tbsp mixed chia + flax seeds

• 1 tbsp almonds (or any nut) 

Method

Blitz in a Nutribullet or similar

Squash, broccoli & tomato salad with creamy harissa dressing

This warming, vegetable-packed salad is a delicious way to boost both flavour and nutrition in your diet. It’s an excellent choice if you're looking to increase fibre intake to support gut health. Fibre has anti-inflammatory effects in the intestines, helps feed beneficial gut bacteria, and aids in regulating bowel movements.

By adding more vegetables to your meals, you're not only supporting your digestive system but also providing essential micronutrients. The squash adds beta-carotene, broccoli delivers vitamin C, and tomatoes provide lycopene, all of which are known for their anti-inflammatory properties and ability to reduce oxidative stress. Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body, leading to potential damage to cells, proteins, and DNA, which has been linked to chronic diseases and aging.

This salad can also support hormonal health at any age, particularly during perimenopause. The high fibre content helps regulate blood sugar levels, reducing insulin spikes that may contribute to hormone imbalances. The healthy fats from tahini and yoghurt promote hormone production, while the antioxidants in the vegetables and pomegranate aid the body in managing oxidative stress, which can increase during perimenopause. Vitamin C helps the liver detoxify hormones like oestrogen, progesterone, and testosterone before they are excreted through the gut, where fibre plays a vital role. Supporting this detoxification process is crucial for maintaining balanced hormones and feeling your best.

Ingredients

Serves 4 as a main, or 6 as a side

• 1 medium squash, chopped into 1cm half moons

• 1 tsp cumin seeds

• 300g cherry tomatoes

• 200g tenderstem broccoli

• 1 tsp ground coriander

• 3-4 tbsp pomegranate seeds

Dressing

• 4 heaped tbsp Greek or coconut yoghurt

• 1tbsp rose harissa (Belazu)

• 1 tbsp tahini

• Juice of ½ lemon

Method

1. Preheat the oven to 180°C.

2. Place the squash on a baking tray, drizzle with olive oil, sprinkle over the cumin seeds, and season with a pinch of sea salt.

3. Arrange the tender-stem broccoli and cherry tomatoes on a separate baking tray. Drizzle with olive oil, sprinkle with ground coriander and season with sea salt.

4. Roast the squash for 40 minutes and the broccoli and tomatoes for 20 minutes or until tender and slightly caramelised.

5. While the vegetables are roasting, mix the dressing ingredients - Greek or coconut yoghurt, rose harissa, tahini, and lemon juice.

6. Once roasted, layer the vegetables on a large plate or platter and spoon over the dressing.

7. Finish with a scattering of pomegranate seeds for a burst of sweetness and colour.

Aubergine & red pepper chermoula

This vibrant aubergine and pepper stew is a delicious blend of North African-inspired flavours, and plenty of nutritional benefits, especially for hormonal health. It's one of my favourite side dishes because of its versatility; it pairs beautifully with various foods, adding a spicy, slightly sweet flavour. I often serve alongside roasted chicken, fish, lamb, or grilled halloumi with couscous or rice. To elevate the dish, I like to top it with crumbled feta, toasted pine nuts, and fresh coriander. The stew also works well for lunch, whether paired with eggs on sourdough or used to supercharge a grilled cheese sandwich or wrap. For a vegan main course, simply stir in a tin of chickpeas and top with extra nuts for extra protein.

Click here for a Sumac Chicken Traybake recipe that works perfectly with the chermoula (see photo below).

Incorporating a diverse array of plant foods is beneficial for our health, especially for hormonal balance during perimenopause:

• Fibre: Aubergines, red peppers, and onions are excellent sources of dietary fibre, which plays a vital role in gut health. A healthy gut microbiome is essential for hormone regulation, helping to metabolise and eliminate excess oestrogen via the gut.

• Blood Sugar Balance: Adding fibre and healthy fats from olive oil helps to stabilise blood sugar levels. Together, they slow the breakdown of food, providing sustained energy throughout the day. This can help mitigate common symptoms of irritability and fatigue associated with hormonal fluctuations during perimenopause.

• Micronutrients: Red peppers are particularly high in vitamin C, which may support collagen production and immune function. Meanwhile, garlic and onions are understood to promote liver health and maintain a healthy immune system. A well-functioning liver is crucial for detoxifying hormones, the first stage of clearing excess hormones from the body before they are excreted through the gut.

Ingredients

Serves 6-8

• 3 small aubergines, cut into half-moon slices

• 3 small red onions, cut into half-moon slices

• 3 red peppers, sliced

• 2 large garlic cloves, chopped or grated finely

• 2 heaped tsp ras el hanout spice blend

• 2 x 400g cans chopped tomatoes

• Handful of sultanas or 4 chopped dates/dried apricots

• 1 tbsp red wine vinegar or apple cider vinegar

• 1 tsp sea salt

• Method

• Preheat the oven to 180°C (350°F).Place the aubergine slices on a baking tray, coat well with olive oil, and sprinkle with sea salt. Roast in the oven for 20 minutes, turn and roast for an additional 5-10 minutes until soft.

• In a large, wide pan, heat a drizzle of olive oil over medium heat. Add the onions and fry gently for 10 minutes until softened.

• Add the red peppers and cook for another 10 minutes. Stir in the garlic and cook for 2 more minutes.

• Next add the roasted aubergine to the pan along with the ras el hanout and sultanas or dried fruit. Stir to combine.

• Pour in the chopped tomatoes, and add the dried fruit, cover, and simmer for 40 minutes, stirring occasionally. If the mixture begins to stick, add a little extra water.

• Stir in the vinegar and sea salt, and cook for a few more minutes.

• Serve with with any of the following; meat, fish, feta, grilled halloumi, cous cous, or rice, plus fresh coriander, and toasted nuts. 

One-tray sumac chicken with rice

This is an easy one-tray dish, perfect for mid-week, or feeding a crowd, as it’s so simple to prepare and cook. It’s a no-fuss dish that you can throw into one big tray, making it an ideal option when you want something delicious with minimal effort.

As well as being easy to make, this meal is packed with health benefits. High in protein, which helps muscle repair, and can boost energy levels, along with supporting your immune system. This dish also contains anti-inflammatory ingredients like turmeric and ginger. Turmeric’s active compound, curcumin, helps lower inflammation and oxidative stress, while ginger aids digestion and supports joint health. Chronic inflammation is the body’s prolonged immune response that can occur without injury or infection, and is linked to numerous health conditions, including heart disease, obesity, auto-immunity, and arthritis. Incorporating anti-inflammatory foods into your diet can help reduce these risks, while supporting gut health, cognition and immune health to fight off those winter bugs.your diet can help reduce these risks, while supporting gut health, cognition and immune health to fight off those winter bugs.

ingredients

Serves 6

• 8 chicken legs

• 2 tsp ground cumin

• 1.5 tsp cinnamon

• 3 tsp sumac

• 1 tsp sea salt

• 1 large onion, chopped into thick half-moons

• 4 carrots, chopped into batons

• 1 large clove garlic, finely chopped or grated

• 1-2 handful green pitted olives

• 300g brown basmati rice

• 2 tbsp extra virgin olive oil

• 700ml hot chicken stock

Method

1. Preheat the oven to 180°C (350°F).

2. Season the chicken legs with half the ground spices and salt in a bowl, then set aside.

3. Toss the chopped onion with a drizzle of olive oil in a large baking tray. Roast in the oven for 15 minutes until softened.

4. Add the carrots, garlic, the remaining spices, olives, rice, and olive oil to the tray. Pour in the hot chicken stock and stir everything together.

5. Nestle the seasoned chicken legs on top of the rice mixture.

6. Put the tray in the oven for 40-45 minutes until the chicken is browned and the rice is cooked.

7. Serve it with a fresh salad or steamed greens.

Walnut & flax bread

Omega 4 rich walnut & flax loaf

This flaxseed and walnut loaf is rich in healthy fats, protein, and fibre and a great GF bread option that’s super quick to make. It’s a no rise recipe, so you literally chuck it all in a bowl, mix and bake! Honestly, it only takes a few minutes.

Flaxseeds are a great source of omega-3 fatty acids, which support heart health and help reduce inflammation. They also provide lignans, compounds with antioxidant and hormone-balancing properties.

Walnuts add more omega-3s, along with vitamin E and magnesium, which promote brain health and help manage stress. Eggs add protein, and coconut oil provides medium-chain triglycerides for energy. This loaf is a nutritious, high-fibre option that supports balanced blood sugar levels.

It works really well with the All the Greens soup I shared yesterday or is lovely for breakfast with my butter and slices of banana or apple.

Ingredients

Makes 1 loaf / 12 slices

• 230g flaxseed (golden makes a lighter looking loaf)

• 100g walnuts, chopped (reserve a handful for topping)

• 1 tbsp baking powder

• 5 large eggs

• 130ml water

• 50g coconut oil, melted

• ½ tsp sea salt

Method

1. Preheat the oven to 175°C and line a 2lb loaf tin with parchment (I use shaped loaf tin liners for ease).

2. In a large bowl, mix all the ingredients with a whisk until well combined.

3. Pour the mixture into the prepared tin and top with extra chopped walnuts and a sprinkle of sea salt.

4. Bake for 40 minutes, checking with a skewer to ensure it’s cooked.

5. Let the loaf cool before slicing.

6. Storage: Store in an airtight container in the fridge for up to a week, 4-5 days at room temperature, or freeze in slices in an airtight bag.

All the greens soup with crispy grated halloumi

This fresh green veg soup is a light, vibrant dish that’s perfect for the cooler months when you’re craving something nourishing yet not too heavy.

Packed with nutrient-dense ingredients like broccoli, courgette, and peas, it offers a great source of fibre, vitamins, and antioxidants.

Broccoli is particularly rich in immune-boosting vitamin C and vitamin K for bone health, making it a great addition to your autumn meals. The fresh herbs, like basil and dill, bring a refreshing flavour along with anti-inflammatory benefits, while the garlic and onion help support your body’s natural defences.

The addition of fried halloumi on top adds a delicious, savoury crunch and a hit of protein, rounding off this simple yet nutritious meal. Perfect for a light lunch or dinner to keep you feeling energised and well as the weather turns cooler.

Ingredients

• 1 large onion, chopped

• 1 garlic clove, finely chopped or grated

• 400g or 1 head of broccoli, chopped

• 450g or 1 large courgette, chopped

• 200g frozen peas

• 800ml fresh chicken stock (or vegetable stock)

• Handful of fresh basil and stalks

• Small handful of fresh dill

• Juice of ½ lemon

• 1.5 tsp sea salt

• Crack of black pepper

• 1 packet halloumi, grated

Method

1. Fry the onion and garlic on medium heat for 10 minutes.

2. Add the broccoli and courgette, cooking for about 10-20 minutes until the vegetables have softened but kept their colour—the time will depend on how small you’ve chopped them.

3. Add the peas and stock, bringing the mixture to a low boil. Simmer for 5-10 minutes or until the vegetables are soft.

4. Add the fresh herbs (use any combination you like - basil, dill, parsley).

5. Blitz the soup with a hand blender until smooth.

6. Stir in the lemon juice, salt, and black pepper.

7. Halloumi: Heat about 1 tbsp of olive oil in a frying pan. Add the grated halloumi and fry on medium heat for about 8 minutes, stirring regularly, until the water has fizzled out and the cheese has started to brown.

8. Serve the soup with the fried halloumi on top and a sprig of dill.

Coconut Almond Chia Pudding with Blueberry Compote

This is one of my favourite go-to breakfasts that keeps energised all morning as it is high in plant protein, fibre, and healthy fats.

Chia and flaxseeds are packed with omega-3s, which support heart health and reduce inflammation. They’re also loaded with fibre, which plays a crucial role in supporting digestion, promoting gut health, and helping regulate blood sugar levels. Fibre also slows down digestion, keeping you feeling satisfied for longer.

Greek yoghurt and almond butter add a protein boost, key for muscle repair and immune support, while blueberries bring natural sweetness along with antioxidants to help protect against inflammation.

Ingredients

Serves 2

Approx 25g protein + 16g fibre per serving

Chia Pudding

• 4 tbsp chia seeds

• 2 tbsp flaxseeds

• 2 tbsp desiccated coconut

• 3 heaped tbsp Greek yoghurt, or coconut yoghurt

• 3 tbsp organic grass fed whey protein powder

• 3 tbsp almond butter

• 250 ml coconut milk

Blueberry chia jam

• 150 g frozen blueberries

• 4 tbsp water

• 2 tbsp chia seeds

• 1 tbsp toasted pumpkin seeds

Method

• Combine the chia seeds, flaxseeds, shredded coconut, Greek yoghurt, whey protein, almond butter, and coconut milk in a small container with a lid or glass Kilner jar

• Mix well until all ingredients are thoroughly combined.

• Cover the bowl and refrigerate for at least 2 hours or overnight to allow the chia seeds to absorb the liquid and create a creamy pudding consistency.

  Jam

• Put the frozen blueberries, water, and chia seeds in a small saucepan.

• Cook over a low-med heat for 4-5 minutes, stirring occasionally until the blueberries soften and release their juices.

• Use a fork to mash the blueberries, creating a chunky compote.

• Remove from heat and let it cool, then stir in the pumpkin seeds.

• Once the chia pudding has set, give it a good stir to combine the ingredients.

• Divide the pudding into serving bowls or glasses.

• Top with the blueberry compote, extra flaxseeds and coconut, plus a little maple syrup if you like.

baked Cod with butterbeans

This is a satisfying, healthy meal that’s full of flavour, and packed with nutrients. Cod is a lean, high-protein fish with omega-3 fatty acids that help to reduce inflammation, and support brain and heart health. Plus, cod is a good source of essential minerals like selenium, which boosts immune function and protects cells from oxidative stress.

The butterbeans in this recipe provide plenty of plant-based protein and fibre, helping to stabilise blood sugar levels and keep you feeling satisfied. They’re also a great source of folate, magnesium, and iron - nutrients vital for energy production and supporting a healthy nervous system.

Tomatoes provide a healthy dose of vitamin C and lycopene, a powerful antioxidant that promotes skin health and reduces the risk of certain cancers. The crispy breadcrumb topping with parmesan adds extra flavour, and rosemary is a natural anti-inflammatory herb that’s great for digestion.

Ingredients

Serves 4

• 1 small red onion, chopped finely

• 1 large garlic clove, grated or chopped finely

• 1 tsp sweet smoked paprika

• 1 tsp ground fennel seeds

• 1 x 400g tin butterbeans

• 1x 400g tin chopped tomatoes

• ¾ tsp sea salt

Topping

• 30g sourdough breadcrumbs

• 10g parmesan cheese, grated finely

• ½ tsp fresh rosemary, chopped

Method

1. Preheat the oven to 200°C (180°C fan) / 400°F / Gas mark 6.

2. Heat a little olive oil in a large ovenproof pan over medium heat. Add the finely chopped red onion and garlic, and sauté for 10 minutes until softened.

3. Stir in the smoked paprika and ground fennel seeds, cooking for 1 minute.

4. Pour in the tin of butterbeans (including the liquid) and the chopped tomatoes. Add the sea salt and stir everything together. Allow the sauce to simmer on the hob for 15 minutes, stirring occasionally, until it thickens slightly.

5. While the sauce is simmering, combine the sourdough breadcrumbs, grated parmesan cheese, and chopped rosemary in a small bowl and set aside.

6. Nestle the cod fillets into the tomato and butterbean sauce, ensuring they are partially submerged. Sprinkle the cod with a pinch of salt and a drizzle of olive oil.

7. Use a spoon to spread the breadcrumb and parmesan mixture evenly over the cod fillets.

8. Transfer the pan to the preheated oven and bake for 20 minutes, until the cod is cooked and flakes easily with a fork, and the topping is golden and crispy.

9. Garnished with fresh herbs and serve with roast potatoes, wholegrain cous cous, or brown basmati rice with steamed/roasted broccoli, or leafy greens. Or even just a green salad for a lighter meal.

AUbergine, pepper & lentil curry

This aubergine & lentil coconut curry is a nutrient-packed meal that may help support your immune system, perfect for the back-to-school season.

With fibre-rich veggies, plant-based protein, & healthy fats, this dish can help support digestion & gut health—key for a strong immune system. Red lentils provide a great source of protein & iron, important for energy & muscle function, while their slow-release carbs help keep blood sugar steady.

Turmeric & cumin give more than just flavour; their anti-inflammatory & antioxidant properties, particularly from curcumin, add extra benefits. Coconut milk brings healthy fats, including MCTs, which are easily absorbed for energy. & don’t forget the coriander & lime yoghurt—packed with vitamin C & probiotics to further support your gut & immune health. This curry is a simple, tasty way to nourish your body & could help strengthen your defences against everyday bugs.

Ingredients

Serves 4

• 1 aubergine, chopped into 2cm chunks

• 1 red onion, sliced into thin half-moons

• 1 red pepper, chopped

• 1 large garlic clove, finely chopped or grated

• 1 thumb-sized piece of ginger, finely grated (I use a Microplane)

• 1.5 tsp cumin seeds

• ½ tsp ground turmeric

• ½ tsp dried chilli flakes

• 100g red lentils, rinsed well and drained

• 1 tin (400ml) coconut milk

• 1 tin (400g) chopped tomatoes

• 1 tsp sea salt

Coriander & Lime Yoghurt:

• 6 heaped tbsp Greek or coconut yoghurt

• Juice of 1 lime

• 1 tbsp chopped coriander leaves

Method

1. Preheat the oven to 180°C. Place the aubergine on a baking tray, drizzle with olive oil, and roast for 20 minutes until softened and lightly browned.

2. Heat a glug of olive oil or ½ tbsp coconut oil in a large pan over medium heat. Add the onion & cook gently for 10 minutes, stirring occasionally.

3. Add the red pepper & cook for another 8 minutes.

4. Add the garlic and ginger to the pan and cook for 1 minute. Stir in the cumin seeds, turmeric, and chilli flakes, and cook for 30 seconds to release the flavours.

5. Add the lentils, coconut milk, and chopped tomatoes to the pan and stir well. Add the roasted aubergine, cover with a lid, and simmer for 20 minutes on low heat.

6. Mix the Greek yoghurt with lime juice, chopped coriander, and a pinch of salt in a small bowl.

7. Serve with basmati rice and a spoonful of yoghurt on top.
   

Creamy mushroom orzo

If you’re looking for a tasty and easy dish that’s packed with nutrition, this creamy mushroom orzo is a winner! It’s perfect for busy weeknights when you want something comforting but don’t want to spend hours in the kitchen.

Chestnut mushrooms not only add a rich, earthy flavour but are also a great source of vitamins D and B, including riboflavin (B2), niacin (B3), and pantothenic acid (B5). These B vitamins play crucial roles in energy production, brain function, and red blood cell formation. Mushrooms also provide essential minerals like selenium and copper, which support immune function and energy metabolism. Plus, they’re high in antioxidants, helping to reduce inflammation in the body.

Fresh herbs like basil are a good source of vitamins A, K, and C and have anti-inflammatory and antibacterial properties. Add some chopped basil or parsley for an extra boost of flavour and nutrition.

Ingredients

Serves 4

• 1 large onion

• 1 garlic clove, finely chopped or grated

• 400g chestnut mushrooms, chopped

• 350g orzo

• 900ml chicken stock

• 3-4tbsp half-fat creme fraiche

• 1 heaped tsp Dijon mustard

• 50g Parmesan, grated finely, plus rind if you have one

• Handful of chopped fresh basil leaves or parsley

Method

1. Heat 1 tbsp extra virgin olive oil in a large pan, then add the onion. Fry gently for around 10 minutes until softened, then add the garlic and cook for an additional minute.

2. Add the chopped mushrooms and cook for 10 minutes until they release all their juices.

3. Add the orzo, chicken stock, and Parmesan rind to the pan. Bring to a gentle simmer and cook for about 10 minutes, stirring occasionally, until the orzo is al dente and has absorbed most of the liquid.

4. Stir in the crème fraîche, and grated Parmesan (reserving a handful for serving).

5. Taste and adjust seasoning if necessary.

6. Serve hot, garnished with the reserved Parmesan and freshly chopped basil.

6 ingredient Chocolate & tahini protein bites

Being a nutrition therapist ‘in training’, I’m always looking for ways to max the nutrients in everything I eat! So when I want to nibble on something sweet after dinner, I like to have something like these chocolate treats in the fridge that are full of protein, fibre, vitamins, and minerals.

That’s not to say I don’t ever eat cake or biscuits, but I try to limit the amount of low-nutrient, high-sugar food that I eat.

Obviously, Medjool dates are naturally high in sugar, but they are also a good source of iron, calcium, magnesium (for nerve and muscle function), and copper (for bones, blood vessels, nerves, and immune function).

Fibre can help slow down the digestion of sugars, reduce blood glucose spikes, and provide longer-lasting energy from the food you eat. So, natural date fibres and the addition of cashews should help regulate the blood sugar response.

Tahini works well with chocolate and contains copper, selenium (which supports immune and thyroid function), and calcium, which can be a good alternative to dairy for vegans.

Dark chocolate and cacao are rich in flavonoids—antioxidants that can reduce oxidative stress and inflammation in the body (the same for dates!)., potentially supporting heart health. Cashews provide protein and healthy fats to support the cardiovascular system, plus iron and zinc for energy and immune function.

ingredients

Makes one 20cm x 20cm tray

• 170g toasted cashews, toasted, incl 20g for topping 

• 6 tbsp cacao powder 

• 4 tbsp bone broth protein powder (Plant Paleo) 

• 2 tbsp tahini, plus 2 tsp for topping 

• 20 Medjool dates, pitted

• 150g dark chocolate 

  method

• Line a 20cm square baking tin with parchment paper.

• Add the cashews (reserving 20g for the topping), cacao, protein powder, and 2 tbsp tahini to the food processor. Blitz, and then start adding the dates one at a time so they don’t clog the mixer.

• Mix for 1-2 minutes until it has a sticky, crumbly texture—you should be able to pinch a bit between your fingers and roll it into a ball.

• Tip the mixture into the lined baking tin, flattening it with a spatula or cake slice. Press firmly into the tin.

• Melt the chocolate in a bowl in the microwave. I usually do 1 min on 600W and repeat until melted. or you can use a Bain Marie

• Pour over the chocolate and spread evenly by gently tipping the tray from side to side or use a baking spatula for thicker chocolate.

• Drizzle the extra teaspoons of tahini over the chocolate, and then draw squiggles with a spoon. 

• Spread the remaining cashew pieces over the top and then put them in the fridge for at least 30 min to set.

Easy Chicken, tomato & squashed new potato traybake

Here’s a recipe you can literally throw together during the week; basically all you need to do is put all the ingredients in a big tray and roast! You get a lovely flavour from the chicken juices and tomatoes, which combine to make a sticky sauce for the potatoes. This is why I like to squash them with a fork so they soak up the juices in the tray.

This recipe massively punches about it’s weight in terms of simple ingredients and prep time - it tastes like you’ve spent hours in the kitchen! And it’s so good for you as well, lots of protein, fibre and healthy fat in the olive oil.

ingredients

Serves 4

• 6 chicken legs

• 1 kg new potatoes

• 250g cherry tomatoes

• 1 red onion, half moon slices

• 4 garlic cloves, unpeeled

• 3-4 sprigs fresh oragano, or 1 tsp dried

• 1 tbsp red wine vinegar

• Good pinch of sea salt & grind of black pepper

method

• Preheat the oven to 180°c

• Spread out the chicken legs in a large tray, then add all the other ingredients.

• Drizzle generously with extra virgin olive oil, rub into the chicken and mix into the veg as much as you can.

• Put in the oven for 1 hour, checking half way.

• Serve with any green veg you like!

• And that’s it!!

griddled Courgette lemon and chilli salad

The weather doesn’t say summer, but this salad does! One of my favourite side dishes that goes with loads of different things, great as part of a BBQ spread, with grilled fish, chicken, halloumi, or spicy fried tofu. I also like to put feta and toasted pumpkin seeds on top for added protein and fibre that gives extra creaminess and crunch.

Courgettes are so good for you and this is the best way to eat them IMO, they’re super sweet and tasty when griddled or fried.

Here’s why they are an important part of a healthy diet:

• Immune boosting: courgettes are rich in vitamin C and A along with ….

• Antioxidants such as carotenoids that can support your immune system and have an anti-inflammatory effect (basically calming the immune response). This can help reduce the risk of developing chronic disease and slow the aging process.

• High in both types of fibre: insoluble fibre adds bulk to stools and can ease constipation by helping move to food through the intestines more quickly. Soluble fibre can help to feed your gut bacteria, in return these microbes then produce short chain fatty acids (SCFAs) that may have an anti-inflammatory effect on the gut lining, helping to reduce symptoms of IBS.

Ingredients

Serves 4

• 3 courgettes, halves and 3mm sliced

• 1 tsbp extra virgin olive oil

• juce of 1 lemon

• ½ garlic clove, grated or chopped finely

• ½ red chilli, thinly sliced or chopped

• Good pinch of salt

• Fresh basil, mint or parsley leaves

Method

• Brush one side of the courgettes with a little olive oil.

• Heat a griddle or frying pan and then place the courgettes in the pan, oil side down.

• If you’re using a griddle, after 3-4 minutes, push the courgette into the pan with a spatular, to help the black lines form. Cook for another minute or so then drizzle a little olive oil on the up side and turn, repeat. Remove to a plate and cook the next batch.

• Make the dressing by mixing the olive oil, lemon juice, garlic, chill and salt.

• Lay the courgettes out on a medium sized plate or platter and pour over the dressing

• Add the fresh herbs and serve.

creamy green pea pasta

Here’s a gorgeous vibrant green pasta with a fresh delicate flavour and lots of the good stuff! Green peas have a delicious sweet flavour and work really well with fresh herbs such as parsley or basil. I’ve have added some optional marscapone cheese for extra creaminess, but you can just add parmesan if you prefer as the peas have a naturally creamy flavour when pureed anyway. I also used fresh chicken stock to boost protein and flavour, but a good vegetable stock, preferably fresh, would also be great. And if you want to make the sauce plant based, you can leave out the dairy and add some fried firm tofu, or top with cashew nuts.

Peas are a great source of vitamin C (around 66% of your RDA in 100g), and protein (5g per 100g), which may be important for supporting your immune system, collagen formation and wound healing. This sauce is also high in fibre, especially if you use wholemeal, lentil or spelt pasta, to keep your gut microbes happy.

ingredients

Serves 4

• ½ tbsp extra virgin olive oil

• Large knob of butter

• 1 large onion, chopped finely

• 1 large garlic clove, grated finely

• 500g frozen peas

• 500ml chicken or vegetable stock

• Handful of fresh parsley or basil, or both!

• 3 tbsp mascarpone cheese, optional

• 2 handfuls of grated parmesan

• Good pinch of salt and grind of black pepper

• Squeeze of lemon

• Pasta: which ever kind you prefer!

method

• Heat the olive oil and butter in a large saucepan and then fry the onions gently for around 15 minutes until browned. 

• Next add the garlic and fry for a minute before adding the frozen peas.

• Start cooking the pasta now.

• Pour in the stock and simmer for 5 minutes.

• Add the herbs and then blitz the sauce with a hand blender.

• Add the mascarpone if you’re using it, and stir well.

• Put in the parmesan, salt, and pepper and stir.

• Add the drained pasta to the sauce and serve with a squeeze of lemon, extra parmesan and a drizzle of olive oil.

Buckwheat banana protein pancakes

My new favourite breakfast! These buckwheat pancakes are so delicious and packed full of nutrients. Prepping only takes minutes, as you can blitz all the ingredients in a Nutribullet. The compote is super simple, too, as you just need to heat the berries in a saucepan and mash with a fork.

I topped the pancakes with coconut yoghurt (as I think they go particularly well with the coconut flavour), a spoon of compote, and a few walnut pieces, and they were SO tasty!

Also, if you have any leftover, store in an airtight container in the fridge and give them a quick toast before eating the next day.

I used buckwheat because it’s a good source of complete protein (13%), contains all 9 essential amino acids, and is naturally gluten-free, so it's great for those with a sensitivity or allergy. I also boosted the protein content by adding some Plant Paleo bone broth collagen powder.

Buckwheat is high in fibre and contains resistant starch, which can help keep the gut healthy. Buckwheat also contains potassium and magnesium, linked to heart health and muscle function, plus iron and copper to support red blood cells and immune function.

Buckwheat can also keep blood sugar more stable than wheat flour as it has a lower glycemic index (GI) and may help regulate energy levels and cravings. GI indicates how much foods containing carbohydrates will raise blood sugar after eating and are ranked on a scale from 0 to 100. Those with a higher score may cause a rapid rise in blood sugar and insulin levels, followed by a dip, which can result in fatigue and increased hunger.

ingredients

Makes 12-14 small pancakes (15cm)

• 200g frozen blueberries 

• 1 banana 

• 1 lg egg

• 50g oats

• 100g buckwheat

• 2 tbsp protein powder (I used Plant Paleo

• ½ tsp baking soda

• 200ml nut milk 

• 2 tsp coconut oil

• 8 tbsp coconut yoghurt

• A handful of walnuts or any nut you prefer

Method

• Put the blueberries in a small saucepan and warm gently for approx 5 minutes; mash with a fork and set aside to cool.

• Add all the ingredients, except the blueberries, to a blender and blitz for 10-20 seconds.

• Warm 1 tsp coconut in a large frying pan and pour in the batter. I made 2 small pancakes (approx 15 cm) at a time, but you can make any size you like!

• Cook for 1-2 minutes until bubbles form on the top side of the pancake, then flip and cook for about 30 seconds.

• Repeat, but add a little more oil as needed so they don’t stick.

• Serve with coconut yoghurt, compote, and a few nuts

Mustardy potato salad

A simple way to elevate an ordinary potato salad. It’s way better value and far more tasty than buying a tub too. The dressing only takes a couple of minutes to mix up and makes the salad really interesting and, dare I say, a bit special. Lovely with quiche and salad - a classic weekend lunch combo in our house.

Ingredients

Serves 4-6

• 1kg new potatoes, halved

• 4 spring onions

• 150ml Greek yoghurt

• 2 tbsp extra virgin olive oil

• 1/2 tbsp Dijon mustard

• 1-2 tbsp chives, chopped

• 1-2 tbsp parsley, chopped

• Pinch of sea salt

• A good grind of black pepper

Method

• Boil the potatoes for around 15 minutes until soft all the way through. I always check mine with a knife before draining.

• Mix the dressing ingredients together in a small bowl.

• Allow the potatoes to cool completely, or at least a bit before mixing them with the dressing.

Mexican spiced salmon

Here’s one of my fave ways to use my Mexican-style spice rub. It’s great for giving salmon a really different taste, and it stops my family from complaining about having to eat it too often!

The rub also works equally well on any other fish though, or chicken, turkey, tofu, and halloumi - it’s super versatile. It’s a handy blend to have in your cupboard for a quick flavour boost and a good one for summer too as it’s great for seasoning BBQ food.

But before we get to recipes, here’s a few reasons why salmon may be so good for us:

It is high in healthy fats, such as omega-3s, EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid), which are understood to be:

• anti-inflammatory and essential for maintaining overall health. Chronic inflammation is linked to various health conditions, including heart disease, arthritis, and autoimmune disorders. Omega-3s may also support immune function by enhancing the activity of immune cells.

• vital for brain function and development. Omega 3 is a key component of cell membranes in the brain and helps support cognitive function, memory, and overall mental health. Some studies suggest that omega-3s may also reduce the risk of age-related cognitive decline and Alzheimer's disease. They also play a role in neurotransmitter production, the chemicals that send signals in our brain, such as serotonin, dopamine, and adrenalin, which regulate mood.

• important for heart health and may reduce the risk of heart disease. They can help lower triglycerides, reduce blood pressure, prevent plaque buildup in arteries, and decrease the risk of abnormal heart rhythms.

• helpful for joint pain and stiffness as they may decrease inflammation and improve overall joint function.

• helpful for maintaining the integrity and barrier function of the skin. Omega 3s can help reduce inflammation associated with skin conditions like acne, eczema, and psoriasis and may also promote wound healing.

Oily fish such as salmon, mackerel, sardines, and herring contain the highest levels of omega-3 fatty acids, and the NHS recommends eating at least one portion of them a week, plus a portion of non-oily fish. There are also vegan sources of omega-3s, including flaxseed, chia seeds, hemp seeds, and walnuts, but they may be less bioavailable as they are in the form of alpha-linolenic acid (ALA) which needs to then be converted to EPA and DHA.

ingredients

Serves 4

• 500g salmon fillet

• 1 tbsp Mexican-style spice rub

• A handful of spring onions or cherry tomatoes

• 1-2tsp extra virgin olive oil

• A good pinch of sea salt

• 1 lemon

Mexican-style spice rub (mix all the ingredients together)

Fills a 15cl IKEA Rajtan spice jar

• 1/2 cup chili powder

• 1/4 cup Hungarian sweet paprika

• 1 tablespoon ground cumin

• 2 teaspoons dried oregano

• 1 1/2 teaspoons garlic powder

• 1 teaspoon onion powder (available widely online if you can get it at the supermarket)

• 1 teaspoon ground dried chipotle chile pepper

• 1 teaspoon sea salt

Method

• Preheat the oven to 180°C.

• Place the salmon on a baking tray lined with parchment.

• Rub ½-1tbsp of the spice mix all over the salmon.

• Put the vegetables in the tray around the fish.

• Drizzle everything with olive oil and add a pinch of salt.

• Place in the oven for 20-25 min and serve with a green salad, roasted potatoes, and a squeeze of lemon.

Mexican spice rub

I haven’t found anything that this spice rub doesn’t work with yet! It’s so versatile and can be used on meat, fish, tofu, halloumi, veggies. I even used it to flavour a creamy tomato pasta sauce the other day. I made a big pot of this for my son to take to uni and he said he has used it with almost every meal!!! 

Using a spice blend is also a great way of increasing plant diversity in your diet, as each ingredient counts as one of the 30 plants a week that Tim Spector of Zoe suggests may optimise gut health.

Ingredients

Fills a 15cl IKEA Rajtan spice jar

• 1/2 cup chili powder

• 1/4 cup Hungarian sweet paprika

• 1 tablespoon ground cumin

• 2 teaspoons dried oregano

• 1 1/2 teaspoons garlic powder

• 1 teaspoon onion powder

• 1 teaspoon ground dried chipotle chile pepper

• 1 teaspoon sea salt

method

Mix all the ingredients together in a medium-sized bowl and store in an airtight jar

dark Chocolate & Walnut date bark

When you have a sweet tooth, but you dont want to eat empty calories - this is your answer! My chocolate and walnut date bark is packed full of nutrients and hits the spot after dinner when you have a little sweet craving.  And I've even added some protein powder to make this treat more nutritious and satisfying! 

Walnuts are full of antioxidants and anti-inflammatory fats such as omega 3, which can support heart and brain health, whilst dates contain polyphenols and fibre to keep your gut microbes happy. Dark chocolate is rich in plant compunds called flavonoids, which have powerful antioxidant properties, and can help improve heart health and cognitive function. 

So, what are you waiting for? Forget Cadburys; get these ingredients on your shopping list!

Ingredients

• 150g walnuts or any toasted nuts you prefer

• 4 tbsp cacao powder 

• 2 tbsp protein powder (I used Plant Paleo) 

• 1 tbsp chia seeds

• 1 tbsp flaxseeds

• 1 tbsp coconut oil

• 16 Medjool dates, pitted

• 100g dark chocolate (I like 70% or above)

Method

• Line a 20cm square baking tin with parchment paper.

• Add all the ingredients, except the dates, to a food processor and blitz for a few seconds.

• Then, add the dates one by one through the funnel. I add them gradually as they blend more easily than bunging them all in at once.

• Mix until it has a sticky, crumbly texture—you should be able to pinch a bit between your fingers and roll it into a ball.

• Tip the mixture into the lined baking tin, flattening it with a spatula or cake slice. Press firmly into the tin.

• Melt the chocolate in a bowl in the microwave. I usually do 1 min on 600W and repeat until melted. or you can use a Bain Marie

• Pour over the chocolate and spread evenly with a baking spatula and put in the fridge for at least 30 min to set.

Moroccan-style harissa chicken traybake

Tasty, nutritious, and dead easy - what more do you want from a recipe?! This chicken dish takes around 15-20 minutes to prepare and is totally hands-off as it just goes straight into the oven. Our family loves it, and I often cook this for friends as it’s a real crowd-pleaser.

Now, the nutrient lowdown:

Chicken provides plenty of healthy lean protein, essential for building and repairing muscles and a healthy immune system. It also provides several B vitamins, including B3 (niacin), B6, and B12, which are important for energy metabolism, brain function, and red blood cell formation. Plus, essential minerals like phosphorus and selenium support bone health, DNA synthesis, and immune function.

I also made a mix of brassica vegetables (cauliflower and broccoli) as they can help with the body’s natural detoxification processes, allowing hormones, metabolic waste products, medications, and environmental toxins to be excreted.

The liver detoxifies harmful substances in two main phases. Phase I involves oxidation, reduction, and hydrolysis reactions, while Phase II involves conjugation reactions that make toxins more water-soluble for excretion. Broccoli and cauliflower enhance both phases:

• Phase I: These vegetables induce cytochrome P450 enzymes, crucial for the initial modification of toxins.

• Phase II: They promote the activity of enzymes that attach to the modified toxins and help eliminate them from the body.

  Broccoli is also high in sulforaphane, a compound that may boost detoxification enzymes and protect cells from damage. Sulforaphane can increase antioxidant proteins and detoxifying enzymes to reduce oxidative stress. Oxidative stress may damage cells and tissues and is linked to chronic illness and premature aging.

  Ingredients

• Serves 4

• 1 tsp ground cumin

• 1 tsp ground coriander

• ¼ - ½ tsp cinnamon (depending on how much you like it!)

• 3 tsp Belazu rose harissa or 3tsp ground harissa mixed with 1 tbsp olive oil

• 400ml chicken stock, heated

• 2 onions, sliced in half moons

• 4 large potatoes, halved and 3mm slices

• 8 chicken thighs, on the bone with skin

• Good pinch of sea salt

• ½ tbsp olive oil

• ½ tbsp pomegranate molasses, or honey and squeeze over lemon juice to finish

• I small cauliflower

• 300g broccoli florets

Method

• Heat the oven to 180°c

• Mix the ground spices and rose harissa into a paste. Heat the chicken stock and then stir in the spice mix.

• Get a large baking tray with sides, mix the onions and potatoes, and spread out evenly.

• Place the chicken thighs on top, rub them with olive oil, and sprinkle them with sea salt.

• Drizzle the pomegranate molasses on each piece of chicken (not the veggies).

• Then, slowly pour the stock mix over the potatoes and onions, saving the last bit (which will have more spices in it) to carefully pour over each chicken thigh. Place in the oven for 30 minutes.

• Spread the cauliflower and broccoli on a large tray, drizzle with 1-2 tbsp olive oil and season.

• Baste the chicken with the stock mix and put it back in for 30 minutes. After 10 minutes, put the cauliflower and broccoli in the oven so they are ready when the chicken is done. You may need to turn the veggies halfway.

• Serve with a squeeze of lemon juice.