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 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.

High protein chia & flax bread

I love this bread because it’s so tasty and incredibly good for you, with lots of protein, fibre, and healthy fats. Here, I’ve adapted the original recipe a bit by using 50:50 chia and flax, plus sunflower and pumpkin seeds to add a lovely nutty crunch and flavour. 

Most shop-bought gluten-free bread is full of additives, so if you’re looking for an easy home bake option, then this is a great recipe. The best thing about it is that it’s a no-rise method; all you have to do is mix all the ingredients together, scrape into a tin, and bake. It literally takes 5 minutes. 

This bread is a great source of protein from all the seeds, plus it’s made with 6 eggs. It’s also high in fibre, anti-inflammatory omega-3 fatty acids, and various vitamins and minerals like calcium, magnesium, and phosphorus, which keep your muscles, nerves, and bones healthy!

It’s great topped with nut butter and slices of apple or banana for breakfast, and it works really well with savoury toppings, too, like mashed avocado, roasted tomatoes, smoked salmon, houmous, or feta.

Ingredients

• 115g / 1 cup chia seed

• 115g / 1 cup flaxseed

• ½ cup mixed toasted seeds

• 1 tbsp baking powder

• 6 large eggs

• 130ml / ½ cup water

• 50ml olive oil

• ½ tsp sea salt 

Method

• Preheat the oven to 175°c.

• Line a 2lb loaf tin with parchment (you can buy shaped loaf tin liners from Sainburys).

• Put all the ingredients in a large bowl and mix well with a whisk. 

• Scrape the mix into the lined tin, and top with the remaining toasted seeds and a sprinkle of sea salt.

• Place in the oven for 40 minutes. Check that the loaf is cooked by making sure a skewer comes out clean. 

• Keeps in an airtight container for 5-7 days.

teriyaki Salmon with noodles

I've been meaning to write up this recipe for ages, as it’s such a staple in our house. It's a great dish popular with kids and adults alike, as everyone can pick and choose the bits they want and leave out things they don’t. It's great for fussy eaters!

I’ve made the recipe as straightforward as possible, so it doesn’t take long to prep. There’s lots of flavour, protein, fibre (veggies), and the salmon is full of healthy omega-3 fats in the form of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Omega-3 fats:

• They are 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. They are a key component of cell membranes in the brain and help 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.

• Support heart health by reducing 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.

• Reduce joint pain and stiffness by helping to decrease inflammation and may improve overall joint function, particularly in those with rheumatoid arthritis and other inflammatory conditions.

• Maintain 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 are in the less bioavailable form of alpha-linolenic acid (ALA).

Ingredients

Serves 4

Marinade

• ¾ tbsp sesame oil

• 6 tbsp soy sauce

• 1 tbsp rice wine vinegar

• ¾ tbsp mirin or runny honey

• 4 salmon fillets, skin on

• 300g medium fine noodles (I like wholewheat or buckwheat)

• 2 garlic cloves, finely chopped or grated

• 1 thumb of fresh ginger, finely grated

• 1/3 cucumber, chopped in fine sticks

• 6 radishes, chopped finely

• 150g tenderstem broccoli

• 200g baby corn

• 90g baby pak choi

• 1-2 tbsp rice or white wine vinegar

• Optional: toasted sesame seeds or finely chopped spring onion

Method

• Mix the marinade ingredients in a large dish large enough to hold the salmon in one layer, skin side up.

• Preheat the oven to 180ºc.

• Place the salmon in the dish and rotate to cover all sides in marinade. Set aside for 10-30 mins (max 45 minutes).

• Place a sheet of parchment on a baking tray and spread out the salmon skin side down, allowing the excess marinade to drip back into the dish.

• Put the salmon in the oven for 12 minutes.

• Put the cucumber and radishes in a small bowl and pour over the vinegar

• Boil a kettle so you have water to steam the veggies and cook the noodles.

• After the salmon has been cooking for 5 minutes, steam the vegetables for 5-6 minutes until tender.

• Cook the noodles in boiling water per the instructions (usually 5 minutes, but 2 if fresh).

• Drain the noodles and rinse them in cold water to prevent sticking.

• Warm your bowls in the oven for a few minutes.

• Add the remaining marinade, plus 200ml of water, to the same pan you used for the noodles, heat quickly, and simmer for 3-4 minutes, then add the noodles, stirring well to coat.

• Divide the noodles, steamed veggies, and salmon into bowls, along with a bundle of cucumber sticks and radish slices (drain off excess vinegar first).

• Optional: top with toasted sesame seeds or spring onion.

Tip

• You can use any combo of steamed veg that you like; choose three different types eg. carrots, mangetout, sugar snap peas, kale, green beans, courgettes, cavolo nero,

• I prefer to steam the veggies, as they give the dish a fresher crunch than fried, but you can fry them in sesame oil if you prefer.

• I sued buckwheat noodles, but switch or standard egg noodles or any kind of rice that you like - sticky, white, or brown.

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).

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!

Almond & oat protein smoothie

This is a protein packed smoothie that I’m loving at the moment. I use unflavoured pea or organic whey protein.

If you have a flavoured powder it will obviously change the balance of the smoothie, but even if it doesn’t taste like mine, you’ll still get the same nutritional benefit.

Ingredients

Serves 2

• 250g banana (frozen ideally)

• 2 tbsp almond butter (or any nut butter you prefer)

• 2 tsp pea protein powder

• 2 tbsp oats

• 1/2 tbsp maple syrup (or honey)

• 400ml nut milk or organic whole

Method

• Blitz really well as the oats take a bit longer to break down