Chicken, cauliflower & spinach curry with raita

This great mid-week dinner option won’t take long to cook and delivers a whole heap of nutrients.

Chicken is a great source of lean protein to help with muscle building, bone density, immune and heart health, and brain function. Protein is needed for most bodily functions, so it is important to eat sufficient in your diet; I aim for 1.5g per kg of body weight, so a good guide is around 25g x3 per day (in each meal). The UK Government Guidelines for protein intake recommend 0.8g per kg, but this level is to prevent deficiency. but depending on your activity levels, exercise regime, or age, it may not be optimal.

Cauliflower, like broccoli, Brussels sprouts, and cabbage, is part of the Brassica family. It is high in fibre and essential nutrients like vitamins C, K, and folate, which play important roles in immune function, bone health, blood clotting, and overall metabolism.

Cauliflower also contains various antioxidants, including vitamin C, beta-carotene, and phytonutrients such as quercetin and kaempferol. Antioxidants help protect cells from oxidative stress and inflammation linked to chronic diseases like heart disease and cancer. Some compounds in cauliflower, like sulforaphane and indole-3-carbinol, have anti-inflammatory properties and may lower the risk of inflammatory conditions such as arthritis and inflammatory bowel diseases. In addition, these compounds release antioxidant and detoxification enzymes that protect against cell damage from carcinogens and support liver function, which is the key organ for detoxing.

This recipe is very versatile as you can easily make it veggie or vegan - leave out the first stage of frying the chicken and add chickpeas (or whatever bean you prefer) or tofu cubes instead of chicken. You can also make the raita dairy-free by using coconut yogurt, and for ultimate flexibility, change the veggies - instead of cauliflower use broccoli, aubergine (but pre-roast in the oven to brown), courgette, Brussels, green beans and switch the spinach for kale, cabbage, leafy greens, or peas.

Ingredients

Serves 4 

• 4 chicken breasts, chopped

• 1 lg onion, chopped in half moons

• 2 cloves garlic, finely grated or chopped

• 1 thumb ginger, finely grated

• 1 red chilli, chopped finely 

• ½ tsp ground cumin

• ½ tsp ground coriander 

• ½ tsp turmeric

• 1 tsp garam masala 

• 300g or ½ small cauliflower, chopped in small florets

• 1 x 400g tin chopped tomatoes

• 1 x tin coconut milk

• 100g red lentils, rinsed well

• 3-4 blocks frozen spinach 

• 1 tsp sea salt 

• 1 lime, quartered

Method

• Heat a knob of coconut oil in a large pan and then fry the chicken in two batches and set aside. 

• Add ½ tbsp of oil to the pan and gently cook the onions for 10-15 minutes until soft. 

• Next, add the garlic and ginger for a few minutes and then stir in the ground spices for 30 seconds. 

• Then, add the chicken (or vegan substitute) and cauliflower before pouring in the tomatoes and coconut milk. 

• Next, add the lentils and ¼ tin of water (use the empty tomato tin).

• Simmer for 25 minutes, then add the spinach for another 5 minutes until heated through. Add the salt.

• Top with red chilli and coriander and serve with lime wedges, basmati rice and raita

Creamy broccoli pesto pasta

Summery veggie pasta that we love in our household. The kids will even put up with wholewheat pasta in this one! I’m usually a bit ambivalent about brown pasta, but this fusilli from Sainsbury’s is really tasty - nutty flavoursome without tasting too ‘healthy’.

Ingredients

Serves 4

• 1 small onion, finely chopped

• ½ head broccoli

• 1 small or ½ large courgette

• Handful of spinach, optional

• 2-3 tbsp crème fraîche

• ½ tsp sea salt

• 80g wholewheat fusilli

  Pesto

• 40g basil / parsley

• ½ garlic clove

• 15g parmesan

• 30g pine nuts

• Juice of ¼-½ lemon

• 3 tbsp extra virgin olive oil

Method

• Heat ½ tbsp olive oil in a large pan and fry the onions gently for 5 minutes.

• Next add the broccoli and courgettes for approx 15 minutes until soft. Turn up a bit a bit to brown

• Cook the pasta as per the packet instructions.

• Make the pesto by adding all the ingredients to a food processor and blitzing to a rough paste

• Add the spinach to the broccoli for the last couple of minutes, stir well and let it wilt.

• Drain pasta, reserving a little water.

• Add the pasta, pesto and crème fraîche, if you’re using, to the vegetables, mix gently.

• Add a little pasta water to loosen if necessary - about 4-6 tbsp pasta water

Spinach, banana & hemp smoothie

Great for breakfast for an afternoon energy boost!

Ingredients

Serves 1

• ½ banana

• 50g spinach

• 200ml nut milk or organic whole

• ½ tbsp hemp protein powder

• 1 tsp honey or maple syrup, optional

Method

• Blitz!

Orzo, sweet pepper, spinach & toasted almond salad

It’s all about salads for me at the moment! I love the warmer weather and the food it brings, out with soup and in with lots of colourful plates of grains, veggies, cheese and fresh herbs. This is a Italian-style plate with a lovely combination of pasta, roasted peppers, spinach, basil and toasted almonds in a garlic red wine vinaigrette. The salad is vegan, but if you want to top with crumbled feta, that would work really well too.

Ingredients

Serves 4-6

• 3 sweet peppers (red, orange or yellow)

• 250g orzo

• 150g fresh spinach

• A handful of ripped basil leaves

• 50g almonds

Dressing

• 60ml olive oil

• 20ml red wine vinegar

• 1/2 tbsp maple or honey

• ½ small garlic clove, grated

• 1 thinly sliced half moon of red onion, finely chopped (see photo below)

• ¼ tsp sea salt

Method

• Preheat the oven to 180ºc.

• Make the dressing by mixing all the ingredients in a salad shaker (I love this one by Oxo)

• Spread the almonds on a baking tray and toast in the oven for 6-7 minutes. Allow to cool and then chop roughly.

• Cook the orzo as per the packet instructions, usually simmer for 8-12 minutes, depending on the brand. Drain and rinse in cold water to stop it cooking further. Once thoroughly drained put in a bowl and drizzle with a little of the dressing to stop it clumping. Add a good pinch of sea salt too.

• While the orzo is cooking, roast the peppers: put them on a sheet of tin foil and place under a hot grill, blacken on all sides - this should take about 12-15 minutes, turning every 2-3. Wrap in the foil once cooked and leave to cool for 5 minutes, then peel, deseed and cut into strips. Reserve the juices from the peppers and pour over the salad before serving for extra flavour.

• Steam the spinach for approx 3 minutes until it has just cooked, then spread out on a plate to cool.

• Mix the peppers, spinach and basil leaves into the orzo and pour over 2/3 of the dressing. Spread the salad onto a large serving plate, drizzle over a little extra dressing and the juice from the peppers. Finish by scattering over over a few basil leaves and the toasted almonds.

Tip

• Avoid green peppers as they’re unripened and bitter.

• Save the rest of the red onion to chop thinly in salads.

• This salad tastes even better for lunch the next day! I think because the flavours from the dressing have more time to permeate the pasta. Or may be it was because I didn’t have to actually make anything!

Energising blueberry smoothie

Sunny days make me want to drink smoothies, so here’s my spring favourite so far. It’ll give you an energy boost any time of the day as it’s packed with protein, iron and Vitamin C!

Ingredients

Serves 1

• 150g frozen blueberries 

• 20g fresh spinach 

• 2 tbsp oats

• 250g nut milk or organic whole

• ½ tbsp white chia seeds

• ½ tbsp maple syrup, agave or honey

Method

Blitz well and drink!

Spinach & mushroom lasagne

I love lasagne, but I often end up making either a classic style using vegetarian mince or a tomato based cheesy veggie one. So I thought I’d experiment and make it different this time using spinach and mushroom in a creamy sauce. I used a ‘cheats’ white sauce made from crème fraîche and parmesan, so its super quick and easy to whip up. Like all lasagnes this one is best eaten on the day, but if you have leftovers they’ll still make a pretty good lunch!

Ingredients

Serves 4-6

• 450g spinach

• 1 large red onion, thin half moons

• 300g mushrooms, sliced

• 1 clove garlic, grated

• 400ml crème fraîche

• ½ tbsp Dijon mustard

• ½ vegetable stock cube

• 200ml water

• 1 tsp sea salt

• A good grind of black pepper

• 250g fresh lasagne sheets

• 100g parmesan, finely grated

Method

• Preheat the oven to 180ºc.

• Heat a knob of butter and ½ tbsp of olive oil in a large pan and gently wilt the spinach. If you’re using frozen then either defrost n the fridge overnight or steam for around 8 minutes.

• Put the spinach in a bowl and set to one side. Add ½ tbsp of oil to the pan and fry the onions for 10 minutes on low until softened.

• Next add the mushrooms and cook for another 5 minutes, then stir in the garlic and fry for 30 seconds more.

• Add 300ml crème fraîche, mustard, ½ stock cube and 200ml of water, warming through gently.

• Then add the salt and pepper, stirring well.

• Mix the remaining 100ml crème fraîche with 20ml water and 20g of parmesan

• Assemble the lasagne (I used a 20x26cm oven proof dish) by starting with a layer of the spinach mix, a sprinkle of parmesan (approx 1-2 tsp) and then cover with pasta sheets, repeat until the top layer.

• Cover the top layer of pasta with the crème fraîche and parmesan mix, finish by sprinkling over the rest of the parmesan, you may need a little more to do this depending on how much you use in the layering.

• Bake in the oven for 25 minutes. If the top needs to brown a bit more then place under a hot grill - I use pieces of tin foil to cover over any already browned parts, so only the pale bits are browned.

Spinach & cashew pesto

Spinach pesto is a bit lighter and less aromatic than straight-up basil and works really well with the delicate flavour and texture of homemade gnocchi.

Now I realise that making gnocchi from scratch is probably not exactly at the top of your job list in the middle of lockdown when we’re all juggling a million things, so you could easily just use shop-bought or any kind of pasta as a sub - it’ll still be really delicious. The cooking method I recommend for shop-bought gnocchi is frying with olive oil in a hot pan for about 5 minutes, no need to boil. I think you get a better taste and texture that way.

As I haven’t actually made much gnocchi until recently (thank you Lockdown 1 & 3), I haven’t developed my own recipe as yet, so I’ve been using a really reliable one by The Smitten Kitchen if you fancy giving it a go. I’m not quite sure how I could improve on it to be honest, but I’ll experiment with a few different methods over the next few weeks and then develop my own version.

You’ll be pleased to know that the pesto is super easy to make as long as you have a food processor (I know, Nonna would turn in her grave), if not, it’s the traditional Italian way with elbow grease and a pestle and mortar.. way more authentic, but a little more time-consuming!

Ingredients

Serves 8

• 60g cashews

• 1 clove garlic

• 30g parmesan

• 4 tbsp olive oil

• 80g spinach

• 20g basil

• 1/2 tsp sea salt

• Juice of ½ lemon

Method

• Preheat the oven to 160ºc and toast the cashews on a baking tray for 6-7 minutes until slightly browned.

• Allow the nuts to cool while you get all the other ingredients weighed out.

• Put the parmesan in a food processor and blitz to a crumble, then add the nuts and pulse a few times.

• Add all the rest of the ingredients and continue to pulse until you have a paste-like texture. You will need to scrape down the sides at least a couple of times to ensure that all the ingredients are mixed evenly.

tip

• You can substitute the cashews for pine or hazelnuts if you prefer.

Gnocchi with fresh tomato & spinach sauce

Yesterday’s alternative Sunday dinner. Now there are more vegetarians in the house than meat-eaters I tend to plan a home-comfort type of dish to end the week rather than a roast. This recipe is not only comfort food, but it barely takes any time to make - which is a double win in my book. I’ll definitely make this one again as it got an all round thumbs up from the fam, even from my daughter, who has been unconvinced about gnocchi until now.

Ingredients

Serves 4

• 1 large garlic clove

• 4 large vine tomatoes, small dice

• 4 stalks of basil, stems chopped finely/leaves ripped

• 1 tsp balsamic vinegar

• 100ml crème fraîche

• 40g parmesan

• ½ tsp sea salt

• 120g spinach

• 1kg gnocchi

Method

• Preheat the oven to 50ºc.

• Heat ½ tbsp olive oil in a large saucepan. Add the garlic and let it fry for 30 seconds until it has started to turn slightly brown.

• Next add the tomatoes and basil stalks, simmer for 10 minutes.

• Heat ½ tbsp olive oil in a large frying pan and start cooking the gnocchi in batches on a medium heat for about 5 minutes, so they’re browned on both sides. I cooked about a portion at a time and kept in a warm bowl in the oven while I fried the rest.

• Add the balsamic to the tomatoes and cook for 1 minute before adding the crème fraîche. Turn the heat to the lowest setting so the sauce doesn’t split. Allow to warm through and then add 20g parmesan, basil leaves and spinach.

• Just before serving, stir the gnocchi into the sauce and serve with the rest of the parmesan and a green salad or roasted broccoli.

Butternut squash & spinach risotto with crispy sage

Risotto is the perfect comfort food and it’s so versatile in terms of flavours you can never get bored of it. I love the combination of squash, sage and feta here, it’s creamy, sweet and salty, which works so well. Although my kids aren’t massive squash fans they really like this risotto, ok so they pick out the pieces of squash, but as I’ve mashed some in they can’t avoid eating it altogether! I topped my son’s with crispy bacon to keep him happy and if you serve with garlic ciabatta as well I don’t think you’re going to get too many complaints!

Ingredients

Serves 4

• ½ large butternut squash (approx 800g unpeeled)

• 10-12 sage leaves

• 30g unsalted butter

• 1 onion, finely chopped

• 1 stick celery, finely chopped

• 1 clove garlic, grated

• 150ml white wine or 100ml sherry or vermouth

• 350g risotto rice

• 1-1.2L vegetable stock

• 30g parmesan, finely grated

• 1 tsp sea salt

• 3 handfuls spinach leaves

• Approx 100g feta, crumbled

Method

• Preheat the oven to 180ºc. Chop the squash into 2cm chunks and put on a large baking tray, drizzle with ½ tbsp olive oil, mix well and spread out. Sprinkle with sea salt. Roast for 20 minutes and then turn and put back in for a further 20 until browned on at least two sides.

• Leave the squash on the oven tray, mash half with a fork.

• Heat ½ tbsp olive oil in a small frying pan, next add the sage leaves and cook for about a minute on each side. They should turn a little darker, but not brown. Place on a piece of kitchen roll to absorb the oil. They’ll crisp up as they cool.

• Warm the stock on the hob or microwave.

• Heat 20g of butter and ½ tbsp olive oil in a wide low-sided pan, add the onions and celery, cooking gently for 15 minutes until soft, but not browned.

• Next add the rice, stirring well, after about a minute it should look slightly translucent at the edges.

• Then turn up the heat and pour in the wine or Sherry. Allow the harsh alcohol taste to bubble off and once the rice has absorbed the rest of the wine (about 2 minutes) start adding the warm stock. I usually pour in a ladle or about 100ml at a time.

• Next add the mashed squash and keep adding the stock slowly, each time it is absorbed, pour in another ladle, stirring regularly.

• After 10-12 minutes add the squash chunks and continue pouring in the stock for another 8 minutes.

• Check the rice is cooked (it should still have a little bite to it) and then stir in the spinach, 10g of butter, 30g parmesan and the salt. Mix well and allow the spinach to wilt for a minute.

• Crumble a sage leaf and feta or grated parmesan on top.

• Serve with another couple of whole sage leaves, garlic ciabatta and a green salad.

Tip

• A note about stock - if I’m using a cube then I will double the amount of water recommended on the pack, so for this recipe I just used one cube for one litre of water. Otherwise you’ll end up tasting the stock cube rather than it being a savoury back note.

• I don’t always want to open a bottle of wine just for cooking, so I keep a bottle of Sherry or Vermouth in the cupboard to use for risotto. It doesn’t go off like wine, so you can just use a glass as and when you need it.

• To make the risotto vegan, you could use non-dairy butter and add a tablespoon of nutritional yeast and or a little oat cream instead of cheese. Top with toasted pine nuts or pumpkin seeds.

• I use a Microplane or fine grater for the cheese and garlic.

• Cook the squash the day before to get ahead.

Courgette, pea & spinach soup with lemon feta

I always miss the green vegetables of spring and summer at this time of year, so I wanted to find a way of using them without the environmental impact of cooking with unseasonal ingredients. It’s a compromise as I’ve used fresh courgettes, but in November they don’t have to travel much further than Jersey, along with frozen peas and spinach which are much cheaper for you to buy and work really well in soups.

I love the bright salty taste of the lemon feta as it really lifts the flavour of the soup, so it is really worth adding that element if you can. A good vegan alternative to feta here would be a plant based plain yoghurt; just add the lemon zest and a sprinkle of sea salt.

Ingredients

Serves 6-8

• 1 large onion, chopped

• 1 large clove garlic, grated

• 2-3 courgettes (approx 800g whole), sliced

• 400g frozen peas

• 300g frozen spinach

• 1 handful basil, stalks chopped, leaves reserved

• 1 vegetable stock cube

• 500ml water

• 1 3/4 sea salt

• 2 tbsp lemon juice, plus zest

• 200g feta, crumbled

Method

• Preheat 1 tbsp olive oil in a large pan and fry the onions on a low heat for 15 minutes.

• Next mix in the garlic and cook for about a minute, before adding the courgettes.

• Cook for 20 minutes with the lid on until the courgettes have softened, then add the peas, spinach, basil stalks and stock. Simmer for 10 minutes.

• Add the basil leaves and then blitz with a hand blender until smooth.

• Now add the salt, lemon juice and a good grind of black pepper.

• Mix the feta and lemon zest in a bowl.

• Serve with a sprinkle of feta and a wedge of buttered sourdough toast.

Clean green smoothie

I’m just going to put it out there now that I’m not a fan of veggie smoothies. I know, I know, I should like them, but in general I find them far too hardcore! I’d much rather eat an actual vegetable. Anyway, I don’t like to be defeated so I’ve been on a mission to create a green smoothie that I actually like rather than drinking for health (medicinal) purposes and I think I’ve cracked it.

Ingredients

Serves 1

• 30g spinach

• 70g banana

• 20g avocado

• 3-4 mint leaves

• 5g fresh ginger

• 1 tbsp lime or lemon juice

• 210ml cold water

Method

• Add all the ingredients to your blender and blitz throughly

Courgette & spinach soup

I actually had no recipe plan today, just a need for an energy boost, so finding several courgettes and a bag of spinach that needed eating I decided to make a soup. I also had some homemade chicken bone broth ready and waiting in the fridge too, which makes my version of the recipe non-veggie, but you could easily substitute with vegetable stock.

Ingredients

Makes about 1.4L, or 4-5 servings)

• 4 courgettes, sliced

• 1/2 clove garlic, grated

• 1.5L Chicken, or vegetable stock

• Handful of parsley, extra to garnish

• 100g spinach

• Seasoning

Method

• Get a large saucepan and add a couple of big glugs of olive oil. Add the sliced courgettes and fry gently for around 15 minutes, or until soft. Some might be slightly browned, but that's fine, it'll add extra flavour.

• Once the courgettes are cooked, add the grated garlic and stir, cook for a couple of minutes.

• Next pour in the stock and bring to the boil, then reduce to a simmer and add the spinach.

• Cook for 5 minutes, then add a handful of parsley, including the stalks.

• Blend using a food processor, or a hand-held.

• Sprinkled on some thinly sliced chilli, plus some extra parsley leaves to finish if you have some. Season.