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.

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.

Date & peanut bark

As I don’t really drink much these days (alcohol gives me awful migraines), Dry January isn’t much of a challenge. So I decided to give up refined sugar and clothes shopping this year—my two main vices! So I jumped on board the viral date bark train (to be honest, I think it departed a few months ago, but never mind) and made this healthier version of a Snickers bar.

Good quality, high-percentage dark chocolate is pretty nutritious and can be a healthy part of your diet (in moderation!). It is high in fibre and antioxidants such as polyphenols that feed your gut microbes, plus iron, copper (support nerve cells and the immune system), manganese (anti-inflammatory, blood sugar regulation, bone formation, and blood clotting), and small amounts (around 45g per week) may reduce LDL cholesterol levels and help to prevent cardiovascular disease.

Dates contain a fair bit of natural sugar but also provide a significant number of 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.

Peanut butter is high in fat, but half is monounsaturated in the form of oleic acid, which may support insulin sensitivity and help regulate blood sugar levels.

Peanuts are a good source of plant protein (22% protein, but lower in methionine and cysteine than animal sources), relatively low in carbohydrates (20%), and high in vitamin E (an antioxidant) and B3 or niacin (which supports healthy skin, digestion, and nervous system).

Ingredients

·      200g 100% dark chocolate

·      400g medjool dates

·      4-5 heaped tbps crunchy peanut butter (no added sugar )

·      Sprinkle of desiccated coconut (optional)

·      Sprinkle of sea salt (optional)

Method

·      Lay out a piece of baking parchment on a large tray (approx 30x25cm).

·      Pit the dates.

·      Melt the chocolate gently in a glass bowl either over a pan with an inch of boiling water, or as I did, in the microwave on a medium setting for one minute at a time – stirring each time.

·      Pour a thin layer of dark chocolate in a rectangular shape on to the baking parchment and even out with a palette knife (approx. 22x26cm).

·      Press the dates as flat as you can into the chocolate ‘face down’ / skin up.

·      Sprinkle over a small pinch of sea salt now if you’re using it.

·      Spread out a layer of peanut butter onto the dates using a knife to make it as even as possible – you can add more if you want a thicker later.

·      Put the chocolate in the microwave for 10-20 seconds to heat it up before pouring over the peanut butter and spreading as evenly as possible with a palette knife.

·      Sprinkle over the desiccated coconut if you’re using it.

·      Put in freezer to harden for a minimum of 30 minutes and chop in uneven pieces or break with your hands!

·      Store in an airtight container in the fridge.

Spicy Mexican soup

Winter-warming soup that is so good with grated cheddar or crumbled feta. Add extra harissa or dried chill for more spice and eat with homemade tortilla chips, or cheese on toast.

ingredients

Serves 6

• 1 large onion, finely chopped

• 2 red peppers, quartered and sliced 

• 3 small cloves garlic, chopped finely 

• 3 carrots, chopped

• 1 tsp ground cumin  

• ½ tsp ground coriander

• 1 tsp harissa, ground blend or paste

• 250g red lentils, rinsed really well  

• 2 x 400g tinned tomatoes

• 400ml coconut milk 

• 1 x 400g tin black beans

• 1 tsp sea salt 

• Juice of ½ lemon

• Handful chopped fresh coriander, optional

• Handful of grated cheddar or any other cheese

• Blob of Greek yoghurt

method

• Heat 1 tbsp extra virgin olive oil in a large pan and fry the onions, peppers and carrots gently for 10 minutes.

• Next add the garlic, stirring well. Cook for about a minute.

• Now add the harissa and ground spices, stir well to warm through and release flavours.

• Next add the rinsed lentils, tinned tomatoes, coconut milk.

• Simmer for 15 minutes, then add the black beans, plus water. Cook for another 15 minutes, but add a little extra water if needed.

• Next stir in the salt, lemon juice and coriander if using

• Serve with a blob of Greek yoghurt - coconut for vegan option

Baked ratatouille

Ratatouile is an old fave in our house as it’s one of those stew/sauces that you can use in lots of different ways. We like it with cous cous, rice, pasta, on baked potatoes with lots of cheddar or feta, in wraps, with halloumi, fish or roast chicken - anything! If you have kids who don’t like large pieces of veg, then use a hand blender to blitz part of the sauce a bit (not fully or you’ll never get them used to a chunkier texture!).

Ingredients

• 2 aubergines, 1cm slices cut in quarters

• 2 red onion, half moon slices

• 2 courgette, 1/2 cm slices

• 2 red pepper, 2-3cm chunks

• 2 large garlic cloves, unpeeled 

• 1 tsp coriander 

• 2 x 400g tins of tomatoes (best quality you can afford)

• 1 tsp aged balsamic vinegar

• Handful of fresh basil leaves, torn roughly

• Sea salt

Method

1. Preheat the oven to 180ºc. Get one roasting tray with deeper side and a baking trays.

2. Spread the veggies out on two trays, one with aubergine, onion and garlic, the other with courgette and red peppers. Sprinkle each with ½ tsp coriander, a good drizzle of olive oil and pinch of sea salt.

3. Put both in the oven for 15 minutes, turn and repeat.

4. Take both trays out and scrape all the veggies into the deeper tray.

5. Pour in the tomatoes and mix well, roast for a further 20 minutes.

6. Drizzle over the balsamic and add another good pinch of sea salt, mix well and serve.

Hot & Smoky beans

I like to make a big pan of these beans so I can use them to jazz up lunches and dinners through the week they go really well with grilled Halloumi, feta, rice salad (as shown here), grilled fish or chicken, in wraps or quesadillas. Super versatile and tasty!

Ingredients

Serves 8 approx

• 2 medium onions, chopped finely

• 1 large garlic clove, grated finely

• ½ tsp sweet smoked paprika

• ½ tsp ground coriander

• ½ tsp hot chilli powder

• 1 x 400g tin black beans

• 1 x 400g tin any other cooked bean - chickpea cannellini

• 1 x 400g tin chopped tomatoes

• ¾ tsp sea salt

• ½ tbsp red wine vinegar

• A good grind of black pepper

Method

1. Pour a lug of extra virgin olive oil into a large saucepan and fry the onions gently for 10-12 minutes.

2. Next add the garlic and cook for 2-3 minutes before adding the ground spices. Stir to warm through for 30 seconds.

3. Next pour in the can of black beans including their water, the other tin of bean (drained) and the tomatoes.

4. Stir well and leave to bubble with the lid on for 25 minutes minutes, leaving a small gap for escaping steam.

5. Add the red wine vinegar and simmer for a further 20 minutes without the lid, stirring occasionally.

6. Add the salt and pepper to finish.

7. Serve with Greek yoghurt or sour cream and fresh herbs

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!

Purple broccoli & potatoes with celeriac, quinoa & green tahini

Bit of a different one from me today as I don’t often cook with blue anneliese potatoes or celeriac, but wow, I need to pick them up more often! This salad was so tasty and even won over my celeriac-hating other half! I think the way forward is roasting the celeriac to get the sweetness and a softer flavour.

The veggies all arrived in my Able & Cole box (as did the celeriac); I’ve been trying them for the past few weeks and I’m really enjoying cooking with different ingredients and creating dishes to include them in.

This salad was so tasty and amazingly healthy, here are a few nutrition facts you might find interesting:

purple potatoes have more potassium (fluid balance, muscle contractions and nerve signals) than bananas surprisingly and contain lots of antioxidant polyphenols, which mop up the free radicals in your body that cause cell damage.

Celeriac is also packed with antioxidants plus Vit C (immunity), K (blood clotting and bone health) and B6 (supports neurotransmitters that regulate mood, such as serotonin, dopamine and GABA).

Purple sprouting broccoli is another great source of antioxidants (like anything purple!) , Vit K, C, folate (mental health, cardiovascular and immune system health, cell division and DNA creation) .

And last but not least quinoa, a complete source of protein as it contains all 9 essential amino acids. Amino acids are the building blocks of protein, and protein forms the basis of all tissues in your body. It is also packed full of: manganese (metabolism, growth, development), phosphorus (tissue health), copper (heart), folate, iron (energy), magnesium (muscles, energy), zinc (immunity, growth and around 100 essential enzyme reactions).

Note: if you can’t get blue anneliese then switch for sweet potatoes.

Ingredients

• Serves 4-6, or 8-10 as part of a mezze

• 3 blue anneliese potatoes, 1cm slices, halved

• ½ large celeriac, 2 cm rough cubes

• Pinch of dried thyme

• 150g tri-colour quinoa

• 100g purple spouting broccoli

• Dressing

• 100g tahini

• 20g fresh parsley

• 1 small garlic clove

• Juice 1 ½ lemons (approx 3 tbsp)

• 3 tbsp water

• ¼ tsp sea salt

  Method

• Pre heat the oven to 180ºc.

• Spread the potatoes and celeriac on 2 large trays with a pinch of thyme and drizzle with 1-2 tbsp extra virgin olive oil, roast for 20-25 minutes until soft and browned.

• Rinse the quinoa really well and cook as per the packet instructions, rinse and drain well. Toss in a good pinch of salt and set aside in a pan with the lid on to keep warm.

• Blitz the dressing ingredients in a mini chopper or use a stick blender in a deep jug.

• While everything is still warm layer the quinoa, veggies and dressing, serve immediately if you can, but if you have to make ahead then this salad is lovely at room temperature too.

Red pepper, white bean and lentil stew

Is it a stew, or is it a soup?! Who knows! But it’s tasty, chunky and total veggie comfort food 🌱

I love this stew/soup (stoup?!) in a big bowl on its own, or equally with a chunk of buttered sourdough, or with brown rice and steamed greens - it’ll go further if you have it this way too. A blob of Greek or vegan coconut yoghurt is lovely on top.

I always try to add lots of gut-friendly fibre (not just for bulking, but to feed your good microbes!) in my cooking, plus I eat a lot of veggie food, so I like to make sure that there is also plenty of protein too - in this soup the lentils and beans will give you loads of both!

Delicious as a comforting dinner, or perfect for lunch - you decide!

Ingredients

Serves 4-6

• 1 large onion, finely chopped

• 2 red peppers, quartered and sliced 

• 3 small cloves garlic, chopped finely 

• 1 tsp cumin seeds 

• 1 tsp smoked paprika or pimentón

• 200g red lentils, rinsed well  

• 1 x 400g tinned tomatoes

• 200ml coconut milk (freeze the rest for next time)

• ½ veg stock cube (I used Kallo low salt)

• 1 tbsp rose harissa  

• 1 x 400g tin cannellini beans

• 1 tsp sea salt 

• Juice of ½ lemon

• A small handful of chopped parsley

Method

• Heat 1 tbsp extra virgin olive oil in a large pan and fry the onions for 8 minutes.

• Next add the red pepper for a further 5 minutes and then the garlic, stirring well. Cook for another minutes or so.

• Now put in the smoked paprika and cumin seeds and stir well to warm through and release their flavours.

• Next add the rinsed lentils, tinned tomatoes, coconut milk, 1 ½ tins of water and the rose harissa.

• Simmer for 15 minutes with a little gap in the lid (add a little extra water if needed to loosen) then add the drained cannellini beans. Cook for about 5 minutes.

• Next stir in the salt, lemon juice and parsley

• Serve with a blob of yoghurt - coconut for vegan option

Roasted squash & cauliflower soup with rose harissa yoghurt

This soup is packed with a huge amount of flavour, especially considering it’s made with only 5 ingredients! The vegetables are all roasted so the caramelisation really adds depth to this simple soup. It’s really easy to make and is very ‘hands off’ as everything goes in the oven basically and then you just blitz them altogether at the end.

Ralph said this was his favourite ever soup - let me know what you think!! I love the yoghurt dressing, but it is totally optional as there is already so much flavour in the soup itself.

Ingredients

Serves 6

• 1 small squash

• 1 small cauliflower

• 3 large cloves garlic

• 1 tsp ground cumin

• 800-1L boiling water

• 1 lime wedge

Yoghurt topping

• 120ml Greek yoghurt (or vegan option: coconut)

• 1 tbsp rose harissa

• 1 tbsp tahini

Method

• Preheat the oven to 180ºc and put all the chopped veggies in one big tray; coat with 2-3 tbsp extra virgin olive oil and then sprinkle over the cumin and a good pinch of salt. Mix well.

• Separate the cauliflower and onion on to one tray and put the squash on another. 

• Put the squash in the oven for 20 minutes then check and turn. 

• When the squash goes back in, put in the cauliflower and onions as well for 15 minutes. 

• Check and turn the cauliflower and onions, then put back in for 8 minutes. All the vegetables should be done together, but if not, just roast whichever one hasn’t browned for another 5-10 minutes.

• While the vegetables are cooking, make the yoghurt by mixing all the ingredients in a small bowl.

• Boil at least 1 litre of water in the kettle.

• Scrape the vegetables into a large saucepan and then deglaze each tray with 150ml of boiling water. Pour the flavour rich water into the pan, scraping all the residue off using a silicone spatula.

• Squeeze out the roasted garlic from their skins into the pan and add a further 600ml of boiling water.

• Bring to the boil then reduce the heat, simmer for 5 minutes and then blitz with a hand blender until smooth. You might need to add an extra 100-200ml of water depending on thickness. 

• Add the sea salt, but adjust according to how much extra water you’ve added and finish with a squeeze of lime (about 1 tsp).

• Serve with a blob of the harissa yoghurt on top.

Tip

• When roasting vegetables:

  I tend not to mix types as they can cook at different rates, so I might need to take one out earlier.

  Always let the excess steam out by opening the oven a tiny bit about every 15 minutes - this helps them brown/crisp up.

Strawberry & blueberry compote

I always have a tub of compote in my fridge as I have it with breakfast almost everyday. It works so well with overnight oats, porridge, granola and yoghurt or pancakes adding flavour and sweetness in a nutritious way - head to the ‘Breakfast’ section for recipes.

My blueberry-hating children will also eat this, so it’s a good way of getting them to eat a wider variety of fruit!

Ingredients

• 400g frozen blueberries & strawberries

• 1-2 tbsp honey or maple syrup (optional)

Method

• Warm the fruit in a lidded saucepan and once it has fully defrosted, take the lid off and simmer for 5 minutes.

• Use a potato masher to break up the larger pieces of fruit or blitz with a hand blender if you prefer a smoother texture.

• Stir in the honey or maple if you’re using. This compote is naturally quite sweet so you might like it without.

Crunchy rainbow slaw with toasted seeds

So simple, so tasty and so good for you! Love this slaw; it’s a great side dish to eat with winter casseroles or chilli as a nice crunchy fresh element on the plate or with BBQed veggies, fish or meat in the summer.
There’s a little bit of chopping if you’re using a knife, but if you have a spiraliser, or a food processor then we’re talking seconds!
I’ve measured the veggies in terms of peeled/prepped weight, so you can pick and choose the ones you prefer. I would always use a much smaller proportion of red onion though as it’s obviously a bit pokey!

I think this combination works really well though as there’s a nice colour and flavour range, but feel free to remix!

Ingredients

Serves 6

• 60g sunflower / pumpkin seeds

• 480g white/red cabbage, carrots, spinach, red onion

• 60ml extra virgin olive oil

• 30ml red wine vinegar

• 1½ tsp honey or maple

• Pinch of salt

Method

• Preheat the oven to 180c. Spread the seeds on a baking tray and toast for 6 minutes.

• Peel/prep and weigh the veggies, then shred using a food processor or spiraliser (I used the straight shredder and the 5mm for the carrots).

• Mix the oil, vinegar, honey and salt, giving them a good shake in a dressing shaker or lidded jar.

• Put the veggies in a bowl and pour over the dressing gradually, mixing and adding the seeds as you go along. Save a few seeds to sprinkle over the top.

• If you’re making ahead then store the veggies, dressing and seeds separately. The veggies keep best in an airtight bag and will last 2-3 days.
  

Tomato & coconut red lentils with roasted cumin cauliflower

I love lentils, they’re so satisfying and really versatile; they can be flavoured with lots of different spices and herbs, plus they’re a really cheap and tasty way to add more planted-based protein to your diet.

Here’s my take on a dal, made with coconut milk and tomatoes this time. I’ve added roasted cauliflower to bring another texture and flavour to the bowl, but if you want to simplify then the lentils are still great on their own with yoghurt.

Ingredients

Serves 6

Cauliflower

• 1 whole cauliflower, chopped into small florets

• 2 tbsp olive oil

• 1 tsp cumin

• 1 tsp sea salt

Onions

• 2 small onions, chopped

• 4 garlic cloves, grated

• A thumb fresh ginger, peeled & grated

• 1 tsp cumin seeds

• 1 tsp coriander seeds

• 1 tsp fennel seeds

• 1 tsp sea salt

Lentils

• 350g red lentils

• 500ml water

• 1 × 400 ml tin coconut milk

• 1 × 400g tin cherry tomatoes

• 1 tsp turmeric 

Method

• Pre-heat the oven to 200ºc.

• First prep the cauliflower: tip onto a large tray and gather up at one end.

• Mix the oil, cumin and salt in a small bowl and drizzle over the cauliflower, coating well. Now spread out the florets evenly with small gaps in between them. Set aside.

• Heat 1 tbsp cold pressed rapeseed oil in a large pan and then add the onions, cooking gently for 15 minutes on a low heat so they start to caramelise.

• Now put the cauliflower in the oven for 12 minutes, turn (one side should be browned before you do this) and put back in the oven for 5 minutes.

• While the onions and cauliflower are cooking, rinse the red lentils thoroughly with cold water - I usually do this by putting them into a saucepan adding cold water, swishing them around, then tipping out the majority of the water. Repeat until the water runs almost clear then drain throughly.

• Put the lentils in a large saucepan and add 500ml of cold water plus the coconut milk, cherry tomatoes and turmeric, simmer with the lid on for 10 minutes.

• Next add the ginger and garlic to the onions, cooking for 2-3 minutes, before adding the cumin, coriander and fennel seeds. Warm for a minute to release their flavours.

• Add the onion mix to the lentils, plus sea salt, stir well and cook for a further 10 minutes.

• Serve with Brown Basmati rice, natural yoghurt and fresh coriander leaves

Strawberry and banana 'nice' cream

The sun is back and this is a lovely quick way to make homemade ‘ice-cream’. It’s actually a vegan alternative that’s like half sorbet and half ice cream. It’s basically frozen puréed fruit, but it tastes like you’ve made WAY more effort. My kids love it and as a bonus it’s actually really healthy because there’s no added sugar - or anything for that matter! However you might notice that I’ve drizzled some honey on one of the photos as it tastes lovely if you fancy something a bit sweeter.

Read on for the shortest ingredients list ever!!

Ingredients

Makes 1 large tub, serves approx 6-8

• 450g frozen strawberries

• 450g frozen banana

Method

• Put all the fruit into a large food processor.

• Blitz for 30 seconds and then scrape down the sides. Repeat until smooth (or the texture you prefer - can be rougher with small bits of fruit). You’ll need to repeat a few times to incorporate all the fruit.

• Scrape into a large tub and freeze for 2-3 hours until firm.

• You might need to take out of the freezer about 30 minutes before serving, depending on how firm you want it to be.

Spicy black beans with cumin roasted cauliflower

I bloody love black beans, they’re just so satisfying to eat and are super versatile too. These Mexican style beans are great on their own, but even better with cumin roasted cauliflower and a few different twists and twizzles on top: yoghurt, lemon, chilli and coriander are my faves. 

Meat eaters in your household can add grilled chicken or fish too, plus all of the above make great wraps if you add some cooked rice. Or make a quesadilla and add some cheese! So good!

Ingredients

Serves 4-6

• 1 medium onion, chopped

• 2 garlic cloves

• 1 tsp ground cumin

• 1 tsp sweet smoked paprika

• 1 tsp cayenne pepper

• i x 400g tin plum tomatoes

• 2 x 400g tins black beans

• 1 tsp sea salt

• 1 cauliflower, chopped in florets

• A few spoons of natural yoghurt

• Red chilli, thinly sliced

• A handful of coriander

• 1 lemon, chopped in wedges

Method

• Heat ½ tbsp rapeseed oil in a large saucepan and then fry the onions gently for 10-12 minutes until starting to brown.

• Add the garlic and then add the spices for a further 30 seconds.

• Pour in the beans and their water, plus the tinned the tomatoes, stir well.

• Simmer for 45 minutes, until the extra fluid has evaporated and the beans are thick and rich in flavour, then add the salt and stir well.

• Preheat the oven to 180ºc when the beans have about 30 minutes to go.

• Spread the cauliflower on a large baking tray, drizzle with 1-2 tbsp olive oil and sprinkle with the cumin and a pinch of salt.

• When the beans have about 25 minutes left, roast the cauliflower in the oven for 15 minutes, turn and put back in for a further 10 minutes.

• Serve with natural yoghurt, thin slices of red chilli, coriander leaves and a squeeze of lemon.

Sweet spicy almonds

Tasty snacking nuts! Great to have with drinks or as a low carb snack that’ll keep you feeling fuller for a longer as almonds are high in protein and fibre. Plus you get all these additional nutritional benefits:

• Vital antioxidants and Vitamin E are concentrated in almond skin (try to avoid blanched) - these protect your cells from oxidative damage which contributes to aging and disease.

• Magnesium rich, which helps to convert food into energy, lowers blood pressure, assists in the contraction and relaxation of muscles and regulates neurotransmitters.

• Almonds also help to lower the levels of LDL lipoproteins in your blood, or ‘bad’ cholesterol, which is a well-known risk factor for heart disease.

Ingredients

• 200g whole almonds

• 2 tsp olive or rapeseed oil

• 2 tsp honey or maple syrup

• ¼ tsp cayenne pepper

• A good pinch of salt

Method

• Preheat the oven to 180ºc.

• Put the almonds on a foil lined baking tray.

• Drizzle / sprinkle over all the ingredients evenly and mix to coat well.

• Put in the oven for 6-7 minutes and then allow to cool, so they go crunchy.

Jewelled freekeh salad with tahini & pumpkin seeds

I bought from Freekeh the other day as I haven’t actually cooked with it before, so I was curious to find out what it was like. It has quite a smokey taste, which I initially thought might be hard to balance, but the fresh crunchy veg, herbs and nutty tahini in this salad work perfectly with it to give a really interesting depth of flavour.

Freekeh is wheat that has been harvested early, which means it contains more nutrients. It has a similar texture and nutty flavour to bulgur, but also has a distinctive smokiness that sets it apart from all other grains. It’s packed with protein and fibre or prebiotics (indigestible fibres linked to promoting the growth of helpful bacteria in your microbiome). It also contains magnesium (food energy conversion, muscle & nerve health, mood boosting, anti-inflammatory), iron (major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs around the body), potassium (regulates body fluid, nerve & muscle health), calcium (healthy bones) and zinc (immune support)

And as freekeh is low on the glycemic index chart (a rating scale where foods are ranked based on how much they raise your blood sugar), you won’t get a blood sugar spike, followed by a drop causing fatigue and the urge to eat again. So basically it gives you sustained energy and keeps you full for longer.

Ingredients

Serves 6-9

• 250g freekeh

• 200g cherry vine tomatoes, quartered

• ½ cucumber, 1cm cubes, seeds removed

• 4-5 spring onions, chopped finely

• 1 red pepper, small dice

• A large handful of parsley leaves

• A large handful of coriander leaves

• 3-4 tbsp pomegranate seeds

• 40-50g pumpkin seeds

Dressing

• 6 tbsp tahini

• 100ml water

• ½ tsp sea salt

• Juice of ½ lemon

• A generous pinch of sea salt

Method

• Rinse the freekeh and simmer for 20 minutes in salted boiling water. Drain, rinse with cold water and set aside in a sieve.

• Toast the pumpkin seeds in a dry frying pan for 6-8 minutes until they start to pop and turn a little brown.

• Mix all the dressing ingredients together and whisk with a fork until you have a light and creamy texture.

• Tip the freekeh into a large serving bowl and stir in the chopped vegetables and herbs with a pinch or two of salt.

• Drizzle the dressing over the salad generously and then finish by topping with pumpkin and pomegranate seeds.

tip

• Think of this salad as a bit like a tabbouleh, it’s the carb element on your plate, so you could serve it with with a BBQ, or grilled fish. Last night we ate it with falafels, pitta and hummus (pictured below) which was lovely. And then for lunch I added sliced avocado, vine tomatoes and a slice of fresh bread and butter.

• Feel free to add more or less fresh herbs, it’s a matter of personal taste. I like quite a lot, but if you don’t, then go easy! You could also switch coriander for mint or dill if you prefer - or add all four herbs! You can’t really go too far wrong.

• Toasted pistachios or almonds would be great subs for the pumpkin seeds too.

Roast tomato, sweet potato & quinoa salad with tahini dressing

My new favourite salad: red and white quinoa with tomatoes, sweet potato and red onions roasted with cumin, fennel and coriander. Ok, so my favourite changes weekly, but this is a super tasty and definitely one to add to your menu! The dressing is made with roast garlic, tahini and deglazed tomato juice from the roasting tray (see the swirls in the little bowl), to really pack in the flavour. It would also be nice to add some crunch by serving with toasted nuts, or feta if you want to add cheese - I had both!

Ingredients

Serves 4 as a main, or 6-8 as a side

• 250g baby plum tomatoes

• 2 large garlic cloves

• 1 small sweet potato, 1cm cubes

• 1 medium red onion, half moon slices

• 1 tsp cumin seeds

• 1 tsp fennel seeds

• ½ tsp ground coriander

• 250g quinoa

• ¼ tsp sea salt

• A handful of parsley and/or coriander, chopped

  Dressing

• 6 tbsp tahini

• 100ml water

• ¼ tsp sea salt

Method

• Preheat the oven to 180ºc. Spread out the tomatoes and garlic on a roasting tray, drizzle with rapeseed or olive oil and add a pinch of salt, mix well.

• Put the sweet potato and red onion on two halves of large tray, drizzle with oil and sprinkle with ½ tsp cumin seeds, ½ tsp fennel seeds and the coriander, plus a pinch of salt. Mix well and place all the vegetables in the oven for 15 minutes. Turn and put back in for another 5 minutes. The sweet potato and onion should be cooked by now, but the tomatoes will need about another 10-15 minutes - they should be starting to blacken.

• While the vegetables are roasting, rinse the quinoa really well and then simmer in boiling water for 20 minutes. Drain and set aside.

• Put the remaining cumin and fennel seeds in a frying pan and warm gently for about 1 minutes util you can smell their aroma, set aside.

• Use the two roasted garlic cloves in the dressing - squeeze the soft clove out of the skin and mash in a small bowl. Next add the tahini and mix well. Deglaze the tomato tray with 6 tbsp of boiling water and mix into the tahini. Add an extra tablespoon of water if needed. Stir in the salt.

• To serve, put the quinoa in a large bowl, gently stir in the vegetables, herbs, salt, then pour over the dressing and lastly sprinkle over the cumin and fennel seeds. If you’re not eating all the salad straight away, leave the dressing separate, so it stays fresher.

Tip

• After roasting vegetables, I always deglaze the tray with a 2-3 tablespoons of boiling water to get extra flavour into my salad dressings, stocks and stews. Even if you don’t need that flavour now, it’s worth doing as you can freeze the liquid in an ice cube tray and add to another dish as an extra flavour boost. It also helps to clean your tray before washing up!

Ratatouille

Less is more where ratatouille is concerned. I like to make a simple traditional recipe letting the taste of the vegetables shine through without too many extra flavours.

I’ve only added ground coriander and a few basil leaves, but they combine to make a rich sauce that is slightly sweetened by the natural flavours of the vegetables.

I love to eat ratatouille with baked potatoes and lots of cheese, cous cous, bulgur wheat, rice, in wraps or with grilled fish.

It’s so versatile that you can use it with a few different meals through the week and only have to cook it once, which is my kind of dish!

Ingredients

Serves 6

• 1 aubergine, 2cm cubes

• 1 large red onion, chopped

• 1 large garlic clove, grated

• 1 red pepper, sliced

• 1 courgette, halved and sliced

• 1 tsp ground coriander

• 2 x 400g tins of tomatoes

• 1 tsp sea salt

• A handful of ripped basil leaves to serve

Method

• Heat 1 tbsp olive oil in a large pan. Add the aubergine and onion, cooking for 10 minutes on a gentle heat

• Next add the garlic and red peppers for 5 minutes and then the courgettes for 10 minutes with the lid on.

• Stir in the coriander and pour in the tinned tomatoes, simmer for 40 minutes with the lid on.

• Add the salt and basil leaves, stir well.

Roast fennel, tomato & spelt salad with green olives

This is an easy one tray salad that is almost ready straight from the oven! All you need to do is roast the veggies in one big tray, mix in the spelt and drizzle with olive oil and lemon! It really is as simple as that - I love this salad served warm and topped with crumbled feta, but it works equally well as part of a salad spread or a side to fish, chicken or some fresh bread and butter would be lovely too.

Ingredients

Serves 4-6

• 200g pearled spelt

• 2 fennel, sliced

• 350g baby plum tomatoes

• 1 large garlic clove

• A small handful of green or black olives, ripped in half or thirds if large

• Juice of ½ lemon

• 1/2 tsp sea salt

• Handful of chopped parsley leaves

Method

• Preheat the oven to 180ºc.

• Cook spelt as per instructions, usually simmer for 20 minutes

• Spread the fennel and tomatoes out on a large baking tray and drizzle with olive oil ad a sprinkle of sea salt, roast for 15 minutes, turn and toss in the olives. Put back in the oven for 10 minutes.

• Once the vegetables are cooked, immediately deglaze the tray with approx 80ml of water and then gently stir in the spelt, plus 1-2 tbsp olive oil, lemon juice, salt and a good grind of black pepper.

• Top with fresh parsley to serve.

Tip

• Use the best quality olives as you can afford. I bought some amazing large green olives from Sous Chef linked here, they had a slight chilli heat which worked really well. Cheaper olives can always be improved by soaking for 5-10 minutes in water to make them less salty. Even rinsing will help if you done hace time to soak.