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.

almond & coconut energy balls

These are so great as a pre or post-workout snack, but to be honest I love them at any time of the day - even after dinner as a healthy sweet treat in the evening. I make bigger ones to eat after exercise and smaller to have as a cheeky sweet hit. They're dead easy to make as all you do it put the ingredients in a food processor and blend until they become a sticky mass! 

These raw vegan balls are packed with almond nut protein and have a high vitamin content from the dates, coconut and raw cacao; each one of the 5 ingredients in this recipe is full of essential nutrients. You literally can't go wrong eating these! I haven't come across anyone who doesn't love them.

Nutrition facts:

Almonds are high fibre and contain antioxidants such as vitamin E that may protect against cell damage by free radicals, which are molecules that cause oxidative stress and inflammation. Free radicals are highly reactive and unstable molecules produced by normal metabolic processes in the body, as well as external sources such as poor diet, smoking, alcohol, and pollution. Almonds are very high in vitamin E, which has been linked to a lower risk of heart disease, cancer, and Alzheimer’s disease, and magnesium, which can support muscle function, sleep, healthy blood pressure, and blood sugar regulation.

Dates contain natural sugars, but also provide many nutrients, so they aren’t empty calories like confectionary. They are high in antioxidants (which reduce cell-damaging free radicals and the harmful effects of LDL cholesterol on arteries), fiber, and minerals that support bone health, such as calcium, potassium, and magnesium.

Coconut also contains antioxidants and is low in carbohydrate, but high in fat, which may help to regulate blood sugar along with its high fibre content. The main fats in coconut are medium-chain triglycerides, which are metabolised quickly by the body so can support weight loss, and also may enchance cognitive function.

Coconut is high in manganese which is associated with the metabolism of carbohydrates, proteins, and cholesterol and bone strength/density.

Cacao is the unprocessed form of cocoa and is high in flavonoid antioxidants and may help to improve healthy cholesterol levels. Anandamide in cacao may also trigger the release of dopamine which is associated with drive and energy.

Ingredients

• 100g almonds

• 100g desiccated coconut, plus 10g reserved to coat the balls

• 400g dates

• 2 1/2 tbsp almond butter

• 4 tbsp cacao

Method

• Put the almonds in the mixer first and whizz into a fine crumb.

• Next add the coconut and do the same.

• Add the nut butter, cacao and then the dates one at a time to prevent them clogging the blades.

• Roll into whatever size balls you fancy.

• Coat the balls in coconut but putting some in a shallow bowl or tub and shake them around 2-3 at a time.

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. 

Berry power smoothie

If you’re a regular on my blog, you’ll know that I love a smoothie for breakfast. Today I threw together berries and nuts with creamy oat milk and added protein powder to keep me going until lunch. I always use frozen fruit as it’s so much cheaper and works better in a smoothie as it naturally chills the drink without the need for ice.

Ingredients

Serves 2

• 60g strawberries

• 60g blueberries

• 60g raspberries

• 1 tbsp chia seeds

• 1 tbsp almond butter

• 1/2 tbsp protein powder (I use unflavoured planet organic)

• 350 ml nut milk (I like Plenish drinks) or organic whole

Method

• Blitz!

Apple pecan porridge

I love the combination of these autumnal flavours; apple, pecan and maple go so well together! I made a vegan version with plant milk, but you can use whatever kind you prefer.

Ingredients

Serves 1

• 1/2 apple, diced

• 1 tsp maple

• 1/3 cup / 35g porridge

• 3 cups / 235ml nut milk or organic whole

• 12g pecans, broken up

  To serve:

• 1/2 tbsp maple

• apple slices to decorate

Method

• Put the apple in a pan with 1 tsp maple syrup and cook on low for 3 minutes with the lid on.

• Next add the oats and milk, bring to the boil and then simmer for 3-5 minutes. The length of time you cook the oats for will vary on the type - check the packet instructions for precise times. Bigger oats will take a lot longer and you won’t need to precook the apple.

• Serve with pecans, a drizzle of maple and apple slices to look pretty.

Sweet potato soup with harissa & tahini

It’s that time of year again: soup season. This is in fact the second reason to be happy about autumn, the first I posted about yesterday: pies!

Harissa is one of my favourite spice blends, originating from the North African region of Maghreb, it is full of flavour and works so well with a wide variety of vegetables. Here I have used harissa to balance the sweetness of the vegetables and the lemon tahini adds a little zing and nuttiness. I particularly like the Spice & Green harissa blend made by my friend Melanie Hadida, but you could use a good quality supermarket version or even make your own. Here’s a recipe by Mr Ottolenghi if you want to to give it a try.

Ingredients

Serves 6-8

• 1.3kg sweet potato (unpeeled)

• 4 red onions, chopped roughly 

• 3 large garlic cloves, grated

• 2 tsp harissa spice blend

• 1 vegetable stock cube (low salt Kallo)

• 1.6L water

• 1.5 tsp sea salt 

• Toasted sesame seeds - optional to serve

Lemon tahini

• 4 tbsp tahini

• Juice of half a lemon

• 75ml water

• 1/4 tsp sea salt

Method

• Preheat the oven to 180ºc.

• Put the sweet potatoes on a baking tray and roast in their skins for about 45mins-1 hour or until they’re soft right through. This will vary depending on size.

• Heat 1 tbsp rapeseed or olive oil in a large deep pan and add the onions, cook for 20 minutes on low. Peel the sweet potatoes while the onions are cooking.

• Once the onions are softened add the harissa and warm through for a few minutes to release the flavours. Then add the crumbled stock cube, water, salt and sweet potato (break up with a spoon). Bring to the boil and simmer for 10 minutes.

• Make the lemon tahini while the soup is cooking. Put the tahini and salt in a jug or jar, squeeze in the lemon, whisk with a fork before adding the water whisking again.

• Turn off the heat and use a hand blender to thoroughly blitz the soup to a smooth consistency.

• Serve with a drizzle of tahini (about 1/2 tbsp) and a good pinch of sesame seeds.

Tip

• Tahini goes very thick when you first add water, keep going it’ll loosen up. Or use a small blender to avoid this problem.

• You might need to add a little water to the tahini each time you use it as it tends to thicken up after being stored for a day in the fridge.

• Sesame seeds toast quickly and easily in a dry frying pan. Just sprinkle evenly and place on a medium heat, watching careful as they will suddenly colour. You want a pale gold brown.

Vegan hazelnut brownies

Ingredients

Makes one 23 x 23 cm tray

• 1 medium sized sweet potato, 230g roasted - weigh out once cooked

• 350g medjool dates

• 4 tbsp almond butter

• 2 tbsp coconut oil

• 7 tbsp maple syrup or honey

• 9 tbsp raw cacao powder

• 100g hazelnuts, toasted and bashed roughly with the end of a rolling pin

• 100g dark chocolate

  Method

• Preheat the oven to 180ºc and line a cm tin with parchment.

• Put the sweet potato on a tray and roast for approx 30-40 minutes until soft and squishy right through.

• Next put about 1/4 of the dates, coconut oil, maple syrup and almond butter in a food processor and start to blitz, after 30 seconds add the rest of the dates one at a time. Doing this slowly means your processor won’t get clogged up.

• Then add the sweet potato, blend again until really smooth and spoon in the cacao continuing to blitz.

• Once the mixture is smooth, stir in the hazelnuts and scrape into the baking tray. Bake for 20 minutes on the middle shelf.

• Once cooled, melt the dark chocolate in the microwave - I do 1 min on 600W and repeat 2-3 times, stirring in between. Then pour over the brownie base and set in the fridge for 20-30 min.

Tip

• I like to keep these in the fridge so they stay firm

This is my new favourite healthy treat - I’m currently working my way through the entire tray! But, unlike ‘normal’ brownies, they keep really well in the fridge, so I don’t have to eat them all in 2 days. I reckon they’ll last about 2 weeks as they stay just as squishy as when they were first baked.

The other great thing about these brownies is that they’re full of nutrients, they’re not ‘empty’ calories. I’ve used almonds, dates, sweet potato, raw cacao and hazelnuts - so they’re packed with protein and fibre. You could literally eat one pre or post workout to give yourself an energy boost. Personally I like one with a cuppa in the afternoon and then another cheeky slice after dinner!

Green lentil dal with crispy red onion

This was a cupboard and fridge raid dinner as we didn’t have much in, but it turned out to be really tasty. Lentils are a great source of protein and fibre and the combination with brown rice and roasted veggies makes this dish low fat and packed with nutrients.

Ingredients

Serves 6-8 portions

• 600g green lentils

• 5 cloves garlic, grated or finely chopped

• Thumb of fresh ginger, grated

• 1 tbsp turmeric

• 1-2 tsp dried chillies

• 2 tbsp groundnut oil

• 2 red onions, finely sliced

• 1 tbsp cumin seeds

• 1 tsp mustard seeds

• Fresh coriander, chopped to serve if you have it. I didn’t and it was still tasty without

• 1 cauliflower, chopped into florets

• 4 red onions sliced into half moons

Method

• Preheat the oven to 180°c.

• Rinse the lentils well and then add to a large pan with 3L of water, boil and then reduce to a simmer. For the first 15 mins make sure you take off the scum as it can make the dal bitter.

• Once the scum has stopped forming add the garlic, ginger, turmeric and dried chilli. Simmer for about 1 1/2 hrs, stirring occasionally, until the lentils have completely broken down and there isn’t much liquid left. Season with 1-1 1/2 tsp sea salt to taste.

• While the lentils cook add the mustard seeds to another pan with a little oil and heat until they start to pop.

• Next put in the onions and fry gently until they’re browning and starting to crisp. This will take a while, 20-30 mins. Add the cumin seeds for the last 5 mins.

• While the dal is cooking, place the florets on a baking tray (well spaced out) and drizzle with rapeseed or olive oil and sprinkle with sea salt and cumin seeds. Roast for 15 minutes and then turn, put back in the oven for 5-8 minutes - or until the other side is browned.

• Serve with basmati (I added wild rice too) and the cauliflower and red onions ( the photos shows some slices of white sweet potato too, you don’t need these, I just wanted to use some up).

Vegan noodle bowl

I’m rapidly becoming obsessed with making noodle bowls! They’re the perfect balance of flavour, texture, nutrients and they look bloody amazing too. This is my latest combo that we ate for lunch today, but it would have been equally good as a main course - it might only serve 3 for dinner though, so make a bit more if you have big appetites!

Ingredients

• 220g packet brown vermicelli noodles

• 130g mangetout or sugar snap peas, whole 

• 150g carrots, as finely julienned as possible 

• 2 spring onions - I used 3cm of the green end of leek as I didn’t have any onions, red would also be fine too

• 100g radishes, chopped into thin slices

• 100g cucumber, julienned

• Juice of 1 lime 

• 200g firm tofu - optional

  Dressing 

• 7 tbsp rapeseed or sunflower oil

• 1 tbsp sesame oil

• 3 tbsp soy sauce

• 2 tbsp rice vinegar (white wine if not)

• 4 tbsp smooth peanut butter, crunchy is fine too though

Method

• First cook the noodles as per the packet instructions, rinse well in cold water and set aside. 

• Chop the veggies and set aside, but don’t mix them.

• Put all the dressing ingredients into a shaker (this Oxo Good Grips one is great - no more leaky jars!) or jar and mix really well as the peanut butter will take longer to dissolve.

• Pour 2/3 of the dressing over the noodles and mix well. If the dressing is a little thick then add a tbsp or two of water. 

• Divide the noodles into 4 bowls and add the veggies in little groups. 

• If you’re using tofu then chop into small cubes and fry on a medium heat for about 5 minutes in a little sesame oil. Once browned on at least two sides add a splash of soy for flavour. 

• Add the tofu to the bowls and serve with a lime wedge and the rest of the dressing drizzled over the veggies.

Strawberry & mango smoothie

This is my daughter’s favourite flavour combo and we’ve been making it a lot recently. We only used a little banana so it didn’t take over the taste and just added a bit of creamy texture. If you want to add some protein you could put in 1 tbsp of chia seeds and a little water (as they’ll thicken the mix). I always buy bags of frozen fruit for smoothies as they’re cheaper and they chill the drink without using ice, but if you only have fresh go ahead, but add a couple of ice cubes.

Ingredients

Makes 2 medium glasses

40g strawberries

40g mango

30g banana

320ml apple juice

Method

Put all the ingredients in the smoothie maker and blitz!

Roasted cauliflower, red pepper & dukkah yoghurt

This is a quick and easy salad to make any day of the week, especially if you prepare the dukkah spice mix a day ahead. I used this Ottolenghi recipe, which makes enough to fill a small jar, so you have some ready to go next time.

I love this salad just on it’s own for lunch, but if you want to make it more substantial or as part of a main meal then you could add quinoa, rice, toasted seeds or feta or eat with veggie fritters (recipe for those coming soon!

Ingredients

Serves 4 - 6 depending on what else is on the plate!

• 1 cauliflower, chopped into medium florets, including the inner leaves

• 1 red pepper, whole

• 5 tbsp greek yoghurt

• Juice of 1/2 lemon

• Salt

Dukkah 

• 70g hazelnuts, with their skins

• 2 tbsp sunflower seeds

• 1 tsp fennel seeds

• 1 tbsp cumin seeds

• 1 tbsp dry green peppercorns (or white, as an alternative)

• 3 tbsp coriander seeds

• 1½ tbsp sesame seeds

• ½ tsp nigella seeds  

• ½ tsp sea salt

• 1 tsp paprika

Method

First make your dukkah. These instructions are from the Ottolenghi website where he has made it to go with a delicious sounding butter bean purée:

• Put a frying pan on a medium heat and leave for a couple of minutes to heat up well. Roast the following spices for 30 seconds each and then put to one side in a small bowl: fennel, cumin, peppercorns.

• Next add the coriander seeds for 1 minute, then set aside with the other spices.

• Reduce the heat to low and cook the sesame and nigella seeds together, stirring occasionally, until the sesame turns pale brown, then remove from the pan.

• Rub the hazelnuts between the palms of your hands to discard some of the skin if necessary. Use a pestle and mortar or bash gently in a teacloth with a rolling pin to chop them coarsely, then transfer to a medium bowl.

• Lightly crush the cumin and fennel seeds, and add to the hazelnuts. Repeat with the coriander seeds, followed by the peppercorns and then the sunflower seeds. Add these to the nut bowl, along with the sesame and nigella seeds, add salt and paprika, and mix well.

• I actually put all the seeds and nuts into a spice grinder and pulsed a couple of times. This probably gave a finer grind than Ottolenghi’s, but laziness is key here. I left the nuts and seeds out so they stayed crunchy. That’s the fiddly bit done.

• Next put the oven on at 180°c and the cauliflower florets on a tray, drizzle over 1-2 tbsp of rapeseed or olive oil and roast for 10 minutes, before turning and browning for a further 5 minutes.

• At the same time, put the whole red pepper on some tin foil under a high grill and blacken each side. Then wrap in tin foil and allow to cool so you can peel off the skin, deseed and chop in lengths.

• Plate the cauliflower and red pepper then drizzle with yoghurt and sprinkle about 1 tbsp of dukkah on top. Serve immediately so it’s still warm, or allow to cool to room temperature. Try not to serve cold and this will mask the sweet flavours of the vegetables.