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!!

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.

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.

Greek tomato chicken with lemon basil orzo

I love to cook this kind of chicken for friends and family as I can make it ahead of time and just reheat while the orzo cooks, before serving. You can also prep the basil lemon butter a day or two ahead, store in the fridge and quickly stir into the cooked orzo at the last minute. I like to serve this dish with a leafy green salad and lemon dressing. This recipe also makes a great mid-week dinner as it's quick to prep and goes down well with everyone. It's so full of flavour with minimal ingredients and effort, just browning the chicken and slow cooking the onions makes a lovely rich sauce that tastes like you've spent hours on it! 

I've added some creamy cannellini beans for extra fibre, plant protein and lots of vitamins and minerals. Cannellini contain vitamin B9 (folate) for DNA synthesis and repair, K for blood clotting and bone strength, plus antioxidant vitamin E to mop up free radicals and reduce oxidative stress. They also provide minerals such as copper, iron, potassium and phosphorus. Copper is needed for iron absorption and the formation of red blood cells, so both these mineral may be important for energy levels, while vitamin K and phosporus are associated with bone strength and density. BUT if you just don't like beans you can leave them, there's plenty of nutrients in this meal without them! It's high in lean protein from the chicken and vitamin C and folate in the onions, plus healthy fats in the olive oil. Alternatively you could replace cannellini with chickpeas, or even a tin of lentils. If you're using beans or chickpeas, I really recommend the Bold Bean Co range - they have a lovely creamy texture and favour.

Ingredients

Serves 4 generously

• 8 chicken thighs 

• 1 large red onion

• 1 garlic clove

• 1 x 400g tinned tomatoes 

• ½ of a 570g jar @boldbeans cannellini beans or 1 x 400g tin

• Handful chopped parsley

• 1 tsp sea salt 

• 400g orzo

• 2 tbsp salted butter, room temp

• 15g basil, chopped roughly 

• Zest of ½ lemon

• Handful of toasted pumpkin seeds, optional 

  Method

• Heat a tablespoon of extra virgin olive oil in a large wide bottomed pan. 

• Fry the chicken in batches for around 5-7 mins a side until browned. Set aside on a plate. 

• Add the onions to the pan and fry gently for 10 minutes, then add the garlic and cook for a minute longer. 

• Next, put the chicken back in the pan, followed by the tomatoes and beans (if using Bold Beams, spoon them out from the jar; don’t dry to drain. If using a tin, add the beans plus half their water). 

• Simmer for 20 mins with the lid on and then remove for another 20 mins. 

• While the chicken is cooking, make the orzo. Place the pasta in a saucepan of boiling salty water. Simmer for 5-7 mins (check packet instructions). 

• Mash the lemon, basil, and a pinch of salt into the butter. 

• Drain the pasta thoroughly, stir in the lemon butter, and mix well. 

• When the chicken is cooked top with crumbled feta and chopped parsley straight into the pan or when plated. 

• Serve with a crisp green salad and lemon dressing (a drizzle of olive oil, a squeeze of lemon juice, and sea salt). 

rich umami chicken casserole

A lovely dish at this time of year when it’s still cold, and you want something comforting to eat that is full of umami flavor: that deep satisfying savoury taste you almost can’t put your finger on! Apparently, umami taste receptors are found on the tongue and are sensitive to the presence of glutamate, which is an amino acid commonly found in foods such as meat and stocks, fish, vegetables (especially tomatoes and mushrooms), and aged or fermented products like cheese and soy sauce.

This is chicken casserole on steroids as I’ve maxxed the flavour using a really rich chicken stock (recipe here), lots of veggies, and good-quality chicken. If you have the time, it’s really worth making your own stock and using a couple of carcasses will really boost the flavour and protein content—you can buy them from the butchers or save them from a roast and freeze them until you have two.

This is an easy hand-off recipe that won’t take long to prep, just a bit of chopping and then you basically just throw everything in. Great for a chilly evening or weekend lunch.

Ingredients

Serves 4

• 4 large chicken breasts, diced

• 1 large onion, sliced in half moons

• 2 large garlic cloves, finely grated or chopped

• 2 sticks celery, small dice

• 3 large carrots, chopped

• 2 ½ heaped tbsp spelt flour (or wheat if you prefer)

• 1 tsp dried oregano

• 1 bay leaf

• 1 litre fresh chicken stock

• 2 large handfuls of chopped greens (spring greens, savoy cabbage, kale, spinach)

• 2 leeks, chopped

• 1 tbsp apple cider or white wine vinegar

• 1 tsp salt

• Black pepper

Method

• First, make the stock, drain, and set aside to cool (refrigerate after two hours max) - this can be done a couple of days before or in the morning if you can leave it bubbling away at the weekend or even while you work at home.

• Add a good glug of olive oil to a casserole and brown the chicken in batches so it doesn’t bubble and steam. Set aside in a bowl.

• Add a tablespoon of olive oil to the casserole and gently fry the onions for 10-15 minutes until soft.

• Next, add the celery and carrots for 5 minutes before adding the garlic for a minute or two.

• Add the flour, oregano, bay leaf, and chicken, and mix well.

• Slowly pour in the chicken stock, stirring well with each addition to avoid getting floury lumps.

• Simmer for 15 minutes, and then add the leaks for 10 minutes.

• Next, add whatever greens you’re using for 5 minutes. Finish with the vinegar and cook for a couple of minutes before adding the salt, and pepper.

• Serve with sweet potato or ‘normal’ mash, brown rice, roasted celeriac or squash, and green veg (broccoli, peas, green beans).

Coconut & cacao squares

A healthy alternative to flapjack that will give you a nutritious energy boost!

ingredients

• 100g coconut oil

• 2 tbsp maple / honey

• 3 ripe bananas (300g peeled)

• 3 tbsp raw cacao

• 250g porridge oats

• 100g desiccated coconut

Method

• Preheat the oven to 180ºc. Line a 20 x 20cm tin with baking parchment.

• Melt the coconut and honey gently in a small saucepan.

• Mash the bananas in large bowl with a fork and add the rest of the ingredients.

• Pour in the coconut oil and honey, mixing well until all the ingredients are combined.

• Scrape the mix into the baking tray and press down firmly.

• Bake for 25 minutes. Leave to cool completely before slicing.

  Tip

• This recipe freezes well, so you can wrap some up in tin foil and save for later.

• You could add 1 tbsp more of maple and/or cacao if you want extra sweetness / chocolateyness.

• I made these squares for my daughter to take for her school snack as they’re nut-free. I wanted her to have something slightly more healthy than sugary cereal bars - it’s also quite hard to find them without nuts!

Lemon drizzle

Show me a person who doesn’t like lemon drizzle? It’s one of the best classics IMO and is certainly a fave in our household. It’s lovely with a cuppa, but equally you can serve as a pud with fresh raspberries, fruit coulis - any combination of berry would be lovely - and whipped cream

Ingredients

• 240g butter, room temp

• 240g golden caster sugar

• 3 unwaxed lemons

• 4 eggs

• 240g self-raising flour, sifted

• 100ml milk

• 140g demerara sugar

  Method

• Pre-heat the oven to 180Cºc.

• Grease a 23cm cake tin with butter and line with greaseproof paper.

• Beat together the butter, caster sugar and zest of 2 lemons until light and fluffy. This will take about 5 minutes on med/high.

• Add the eggs, one at a time, beating until well combined before adding the next.

• Gently fold in the flour, or add a spoon at a time with the mixer on low. Turn off the beater as soon as the flour is combined to prevent knocking too much air out.

• Slowly add the milk, the batter should a dropping consistency so it falls off the spoon.

• Scrape the batter into the prepared tin and bake for 50-55 minutes, until a skewer comes out clean.

• Zest the other two lemons and tap the zest on to a plate to dry a little before you use it as decoration.

• Juice all 4 lemons and stir in the demerara sugar, set aside until the cake is cooked.

• As soon as the cake comes out of the oven, poke holes all over the top, especially near the edge and slowly pour over the drizzle using a spoon to distribute evenly. Sprinkle over the dried lemon zest.

Vegan banana, pecan & tahini bites

Looking for a healthy snack recipe? Well, stop right here as these bites are super tasty and so full of good stuff: protein (growth development, muscle building, bone mass), fibre (healthy gut microbiome), zinc (immunity), B1 thiamine (energy production), manganese & phosphorus (bone health)!

They’re really quick to prep and will keep in an airtight container for up to a week, although they will go a little crumbly after a few days, (if they last that long), but they’re great on top of natural yoghurt! If you’re making them for kids to take to school then leave out the pecans or switch for pumpkin, sunflower or flaxseeds, but do check your school’s policy on allergens first.

Ingredients

• 60g pecan nuts

• 4 tbsp coconut oil, melted

• 1 large banana 150g

• 6 tbsp tahini

• 4 tbsp maple syrup 

• 250g oats

• Pinch of sea salt

Method 

• Preheat the oven to 180ºc and line a 20x20cm tin with baking parchment. Scrunch it up into a ball and then it will mould into the tin more easily.  

• Spread the pecans out on a baking tray and toast in the oven for 5-6 minutes. Set aside to cool. 

• Melt the coconut oil in a pan on the hob or a bowl in the microwave for a minute. 

• Mash the banana in a large bowl, then mix in the tahini, maple syrup and coconut oil. Stir well and then weigh the oats in the same bowl. Mix together well. 

• Break up the pecans with your fingers or chop roughly and stir into the mix. 

• Scrape into the lined tin and bake for 20-25 minutes until starting to brown on top. 

• Cool completely before cutting up.