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.

Classic leek & potato soup

A comforting classic while the weather is still a little chilly and even one the kids will eat! I haven’t messed about with the recipe too much, just a little garlic, parsley, and lemon to build flavour.

Leeks are full of antioxidants, which are molecules that prevent cellular damage from free radicals that either come from the environment, food, or those that are generated naturally in our bodies. Leeks are particularly high in the antioxidant quercetin, a flavonoid compound understood to be anti-inflammatory and may help reduce the risk of cardiovascular disease and neurodegenerative conditions such as Alzheimer’s and Parkinson’s Disease.

Leeks are also a great source of fibre and prebiotics - undigestible compounds that feed gut microbes. These microbes produce short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate, reducing gut inflammation, keeping the intestines healthy, and stimulating good gut bacteria to grow. A happy gut reduces the risk of inflammation within the body and, ultimately, the risk of developing chronic disease.

Potatoes can also improve gut health if they are cooked and then cooled before being added to the soup, so you would need to boil them the day before, cool, and refrigerate overnight. Your gut will think it’s worth the effort I promise! Let me explain…

When potatoes are cooked and left to cool, they form resistant starch, which acts as fibre in the gut and a prebiotic in the colon. Resistant starch ferments in the colon and feeds the friendly bacteria in the microbiome, improving gut health. The same goes for pasta and rice - they are much healthier if you cook, cool, and reheat. When pasta, rice, and potatoes are eaten straightaway, they are just providing starch, which is quickly broken down in your digestive system to make glucose = sugar.

(Brown rather than white rice and pasta contain more fiber, so it take a bit longer to digest and contain more nutrients).

ingredients

·      600g new potatoes, chopped

·      1 tbsp extra virgin olive oil

·      20g unsalted butter

·      600g or 3 medium leeks, halved and chopped

·      1 large clove garlic, finely grated

·      1250ml chicken bone broth or veg stock

·      1 handful parsley, chopped

·      Juice ½ lemon

·      ½ tsp sea salt

Method

· Boil the potatoes in a large saucepan for around 10 minutes until cooked through, or the day before, and leave to cool in the fridge overnight if possible.

·      Add the olive oil and butter to a sauté or high-sided frying pan.

·      Add the leeks and fry gently for 10-15 minutes until soft (don’t let them brown), then add the garlic and cook for 2-3 minutes.

·      Drain the potatoes and put back into the large saucepan, along with the leeks, pour over the stock and bring to the boil, simmering for 2-3 minutes.

·      Add the parsley and then blitz with a hand blender; I prefer to leave a rough texture, so I don’t do this for long. Also, the potatoes will get gloopy if you over-blend them as they release too much starch.

·      Add a squeeze of lemon and the salt. Stir and serve with toasted sourdough (I get mine from Leeds Bread Coop – proper sour sourdough!).

Carrot, squash & lentil soup

This is a gorgeous warming soup with lots of fresh ginger and roasted garlic to support your immune system, detoxification, and blood sugar regulation.

Red lentils are full of fibre to keep your gut microbes happy, plus they’re a great source of vitamins B9 or folate (tissue and cell growth and function), copper (red blood cells, nervous system support), manganese (immune system regulation and bone formation), and iron (red blood cells, oxygen transport, energy) amongst others. You’re getting some more fibre from the squash and carrots (happy gut bugs!) plus antioxidants (cell damage/cancer-prevention), vitamin C, beta-carotene (converts to Vit A for eye health), and B6 (supports mood), so there’s all the good stuff in this recipe! Perfect for this time of year.

Ingredients

Serves 6

·      4 large garlic cloves (unpeeled)

·      1 large onion, chopped in thick half-moons

·      1 medium butternut squash (approx. 600-700g), 2cm dice

·      3 large carrots (300g), 2cm dice

·      1 thumb ginger, peeled and grated (I use a microplane)

·      1.5L chicken or veggie stock, warmed

·      100g red lentils, rinsed well

·      1 tsp sea salt

·      Lots of black pepper

Method

·      Heat the oven to 180 c, add the veggies to a large roasting tray, drizzle with olive oil and mix with a pinch of salt.

·      Put in the oven for 20 minutes, then turn and put back in for approx. another 20 minutes until completely softened.

·      Take the veggies out and remove the garlic, chop the root ends off and squeeze out the cooked cloves into a large stock pot, then scrape in the onions, squash and carrots.

·      Deglaze the roasting tray with a ladle or two of stock and add to the pan along with the ginger and the rest of the stock.

·      Bring to the boil and then blitz with a hand blender until smooth.

·      Add the lentils and simmer with the lid on for another 25 minutes.

·      Finish by adding the salt and lots of pepper for extra heat.

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

Quinoa & red pepper nut roast

ingredients

Serves 8-10

• 150g mixed nuts, sunflower and pumpkin seeds, toasted

• 150g quinoa

• 1 red onion, chopped finely

• 1 red pepper, small dice

• 1 clove garlic, chopped finely or grated with a Microplane

• 150g mushrooms, chopped roughly, but fairly small

• 180g cooked chestnuts, chopped finely or blitzed in a food processor

• 1 tsp dried oregano

• 5 tbsp plain or GF flour

• 2 heaped tbsp tomato purée

• 2 heaped tsp Dijon mustard

• 150g cheddar cheese, grated

• 2 tsp sea salt

• 3 large eggs, beaten

• Black pepper

Method

1. Preheat the oven to 180ºc. Line a 2lb loaf tin with parchment, or I like to use a liner as they just slot in.

2. Put the nuts, sunflower and pumpkin seeds on a tray and roast for 7-8 minutes. Set aside to cool.

3. Heat the olive oil in a large pan and add the onions, pepper and garlic, frying gently for 10-12 minutes until soft.

4. Next add the mushrooms and cook for a further 8-10 minutes, letting any excess liquid evaporate.

5. While the veg is cooking, blitz the chestnuts in a food processor to a bread crumb texture and then put in a bowl. If you don’t have a processor, just chop finely.

6. Add the chestnuts, oregano and flour, mixing well and then the tomato purée, mustard, cheddar, nuts, seeds, salt and finally the beaten eggs. Combine well.

7. Spoon the mix into the tin, press it down lightly, so it sticks together and cover with a piece of tin foil. Place in the oven for 30 minutes then remove the tin foil and put back in for another 15 minutes.

8. Serve with my red onion gravy roasties and lots of greens.

tip

• If you have any left overs, once cooled, slice the roast and freeze with baking parchment separating each piece, so they don’t stick together. As my daughter is veggie, I like to have a few slices in the freezer ready for when we have a chicken roast.

• I also do the same with my red onion gravy - freeze a few portions so I always have a nice homemade sauce for her.

Roasted red onion gravy

I wanted to make a quick veggie gravy that the meat-eaters and the non meat-eaters in our family would like. It’s a pain to prep two gravies when you’re cooking chicken AND a nut roast! So here’s my solution; there’s very little prep time and you get max flavour!

*I added the juices (not fat) from the meat roasting tin in a separate jug for the carnivores.

Ingredients

Serves 6

• 4 med/large red onions, chopped in thick half moons

• 4 garlic cloves, unpeeled

• 2 (flat) tbsp plain flour

• 1 ½ tbsp tomato purée

• 1 tsp Dijon mustard

• 500 ml vegetable stock (I used ½ @kallo low-salt veg cube in 500ml boiling water)

• 1 tsp red wine vinegar

• ½ - ¾ tsp sea salt

Method

1. Pre-heat the oven to 180°C

2. Put the onion and garlic on a large baking tray, drizzle with olive oil and sprinkle with salt. Mix to coat evenly and place in the oven for 20 mins, turn and put back in for 10 mins until soft and brown at the edges.

3. Put the stock cube in a large jug and pour over the boiling water.

4. Squeeze the garlic cloves from their skins into a large saucepan, mash with a wooden spoon and scrape in the onions.

5. Pour 100ml of hot stock onto the roasting tray, deglaze using a silicone spatula (basically scrape off all the tasty bits that are stuck on the bottom of the pan).

6. Next add the flour and tomato purée to the onions, mix well.

7. Turn on the hob to a medium heat and slowly pour in the deglazed stock stirring well as you go.

8. Then add the rest of the stock, bring to the boil and simmer for 30 minutes.

9. Blitz with a hand blender.

Curiously the kids said the gravy tasted like the Subway Meatballs Marinara sandwich filling. Compliment or no?!

Green protein power

My new breakfast fave. I particularly like the hazelnut flavour but you could sub with almond, coconut or oat (or whatever you prefer!)

Ingredients

• 250ml hazelnut milk (Plenish)

• ½ frozen banana

• 1 handful frozen spinach (I freeze a full bag so it doesn’t go off by the time I want it)

• 1 heaped tbsp protein/fibre mix (linked here), or sub with ¾ tbsp chia ½ tbsp pea protein (I use Realfoodsource as it has a milder flavour)

Method

1. Blitz!

Smoothie power mix

Ingredients

Smoothies need to be quick and easy, so here’s a way to cut the daily prep time and add a shit-ton of nutrients.

4 tbsp c𝚑𝚒𝚊 seeds

2 tbsp f𝚕𝚊𝚡seeds

2 tbsp p𝚛𝚘𝚝𝚎𝚒𝚗 𝚙𝚘𝚠𝚍𝚎𝚛 (I use pea or organic whey)

Method

1. Mix together and store in an old jam jar

2. Use 1 heaped tbsp per smoothie

Tip

Nutrients:

• Chia seeds = fibre, protein, nutrient rich (antioxidants, ALA-omega 3, calcium, iron, magnesium, zinc, B1, B3) also thickens the smoothie too giving a nice texture.

• Flaxseed = amino acids, ALA-omega 3, omega 6, fibre, B1, copper, magnesium, phosphorus, ligand-rich - phytoestrogens - good for peri-meno and antioxidants

• Pea protein powder = protein/amino acids 💪 (@realfoodsource)

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

Salmon & soba noodle salad

ingredients

Serves 4-6 as a main

• 4 salmon fillets

• 250g buckwheat & wholewheat soba noodles

• 120g frozen shelled edamame beans

• ¼ small Chinese leaf, chopped finely

• 1 lg carrot, grated

• 150g sweetheart cabbage, chopped finely

• 2-3 spring onions, chopped finely

• 1 red chilli, finely chopped (optional)

Dressing

• 4 tbsp sesame oil

• 6 tbsp soy sauce

• 1 tbsp unsweetened peanut butter

• 1 tbsp mirin

• 1 small garlic clove, grated

• Juice 1 lime

Method

• Preheat the oven to 180°C

• Mix all the dressing ingredients together by shaking vigorously in a jar or whisking with a fork in a bowl.

• Line a baking tray with parchment and place the salmon fillets on it leaving a few cm space in between each one. Drizzle lightly with olive oil and season.

• Roast in the oven for 12-14 minutes until just cooked through. Set aside to cool.

• While the salmon is in the oven, boil a kettle full of water and add to a large saucepan. Put in the noodles and simmer for 5 minutes, or as per packet instructions.

• Steam the edamame over the noodles for 3-5 minutes, or until just defrosted.

• Chop and grate all the veggies.

• Drain the noodles and then cool quickly by running under the cold tap, drain thoroughly. Do the same with the edamame so they stop cooking, or put them straight in a bowl of iced water, but drain thoroughly afterwards.

• Once the noodles are drained well, put them back in the dry pan and add about half the dressing, mix well.

• Remove the skin from the salmon and break up gently into large flakes with a fork.

• Get a large serving plate and layer the salad: start with a layer of noodles, then veggies and salmon, drizzle with 1-2 tablespoons of dressing, repeat.

• Sprinkle with spring onion and red chilli, if using, to serve.

Grilled mackerel with cumin & lemon

This makes a lovely quick, healthy dinner or even weekend lunch. Packed with Omega 3 fatty acids and vitamin D, mackerel is one of the best fish that you can eat. I paired mine with a potato salad with chives and some dressed salad greens.

Ingredients

Serves 1-2

• 2 mackerel fillets

• olive oil

• 1/2 garlic clove, mashed, or chopped very finely

• 1/2 teaspoon cumin, or a pinch for each fillet

• 1 lemon

• 1/4 red chilli (optional)

• salt & pepper

  Method

• Place the mackerel fillets on some tin foil ready to go under the grill. Brush with olive oil and then a little bit of the crushed garlic, sprinkle with a pinch of cumin and squeeze over half the lemon (save the other half for after the fish is cooked).

• Cook for about 5-8 minutes depending on your grill, you might want to turn it down if the fish has already browned on top but not cooked underneath. 

• Finish with salt and pepper, plus a sprinkle of red chilli if you like it hot.

• Serve with potato salad and rocket with extra virgin olive oil and lemon juice.

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.

Spanish style hake with lemon courgette & wholewheat cous cous

Although we eat a lot of veggies in our house, we do also eat fish about once a week. We have a great local fishmonger or we sometimes get organic deliveries from Able & Cole. I’ve also introduced some organic chicken back into my diet, which I probably eat once a week or every two. The idea is to eat meat that is as high quality as possible, but far less often (than I used to a year or so ago) and the same goes for the rest of the fam.

Anyway, back to tonight! This is a great mid-week dish as it’s super quick and easy to prepare, even quicker if you make the tomato sauce in advance (up to 3 days). Then you would only need to add the fish and pop in the oven for 15 minutes. Likewise, this would be a great meal to make for friends at the weekend as it’s very hands off, leaving you more time to drink and chat!

Ingredients

Serves 4

• 1 medium onion, small dice

• 1 red pepper, small dice

• 1 large garlic clove, chopped finely

• 1 tsp pimentón (paprika) or sweet smoked paprika

• 2 x 400g tins cherry tomatoes, or chopped plum

• 1 tsp sea salt

• 4 fillets of hake

• 1 courgette, 1 cm round slices

• 1 lemon, cut in wedges

• A small handful of chopped parsley

• 200g wholewheat cous cous

Method

1. Preheat the oven to 180 fan / 200ºc.

2. Heat 1 tbsp extra virgin olive oil in a wide shallow oven-proof saucepan. Add the onions, cook for 5 minutes, then add the red pepper, cooking for a further 10 minutes on low.

3. Next mix in the garlic and cook for a minute or so and then add the pimento and stir well.

4. Pour in the cherry tomatoes; rinse out the cans with an inch of water and add to the sauce. Simmer for 20 minutes and then stir in the sea salt.

5. Cook the basmati as per the packet instructions – usually 20-25 minutes simmering in boiling water.

6. Once the tomato sauce is cooked, place the hake into the tomato sauce, so it is half submerged and slide the pan into the oven for 15 minutes until the fish is just cooked through. You can also simmer on the hob if you don’t have an oven proof pan.

1. While the hake cooks, heat 1 tbsp olive oil in a medium sized frying pan. Fry the courgette slices on a med-high heat for 3-4 minutes a side or until browned. Set aside on a warm plate and dress with a squeeze of lemon and a pinch of sea salt. Cover loosely with a piece of foil to keep warm.

2. As the courgette cooks put the cous cous in a small saucepan or heatproof bowl with a good pinch of salt, pour over 300ml boiling water. Cover and stand for 8-10 minutes until soft.

3. When the fish is ready, sprinkle with chopped parsley and serve with the remaining lemon wedges.

Lemon drizzle

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

Ingredients

• 240g butter, room temp

• 240g golden caster sugar

• 3 unwaxed lemons

• 4 eggs

• 240g self-raising flour, sifted

• 100ml milk

• 140g demerara sugar

  Method

• Pre-heat the oven to 180Cºc.

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

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

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

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

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

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

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

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

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

baked brown basmati with red pepper & cherry tomatoes

I thought I would try baking brown rice instead of white and turns out it’s pretty much the same, but takes a little longer in the oven. This is a really good way to do a hands off rice dish that can be your main course with the addition of baked feta, halloumi, crispy chickpeas or toasted hazelnuts, or you could also have it as a side with roast chicken or grilled fish.

Ingredients

Serves 4-6

• 200g cherry tomatoes, halved

• 1 red pepper, sliced

• 3 tbsp olive oil

• 1 onion, half moon slices

• 2 cloves garlic, minced

• 500ml boiling water, ½ veggie stock cube

• 1 tsp sea salt

• 200g brown basmati rice

• 1 small bunch flat leaf parsley, chopped

• 1 lemon, juiced

• salt and pepper

Method

• Preheat the oven to 180ºc.

• Put the cherry tomatoes and red peppers in the medium oven proof dish that you’re going to use for the rice and mix in 1 tbsp olive oil, a pinch of salt and a grind of pepper. Put in the oven for 20 minutes, until cooked and starting to brown.

• While the tomatoes and peppers are cooking, get a small frying pan add a little olive oil and fry the onions gently for around 15 minutes until browned.

• Boil 500ml of water, mix with the ½ stock cube and 1tsp sea salt in a jug.

• When the tomatoes and peppers are ready, squeeze out the garlic and mash. Distribute it as evenly as possible over the vegetables. Do the same with the cooked onions, don’t mix them in.

• Next scatter the rice evenly over the top of the vegetables (no mixing), drizzle 2 tbsp olive oil evenly over the top and then pour over the hot stock.

• Put tinfoil over the top of the dish as tightly as possible, you may need to double layer. This is easier if you have a dish with a lip around the top edge. Put in the oven for 45 minutes, until the rice is soft and all the water as absorbed.

• Serve with a scattering of parsley and a squeeze of lemon juice.

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.

Fluffy spelt pancakes

Love these for brunch at the weekend with berries, fruit compote, Greek yoghurt and maple syrup! It is really worth the extra step of whisking the eggs, so they’re lighter and fluffier like American pancakes.

Ingredients

Makes 4-6 x 12cm pancakes

• 130g spelt flour

• 170ml oat milk, or cow’s

• 1 large egg

• Pinch of salt

Method

• Get two medium sized bowls and an electric hand whisk (if not - elbow grease!)

• Weigh the flour in one of the bowls, make a well in the middle and pour in the milk.

• Separate the egg - white in one bowl, yolk in with the flour.

• Whisk the egg white until it forms soft semi-stiff peaks.

• Use the same whisk to mix the flour, milk and yolk, then scrape in the egg white and gently fold in with a spatula. Try to avoid mixing too much as you’ll knock the air out.

• Heat a little olive or coconut oil in a frying pan and then add a small ladle of the mixture.

• Cook until you see bubbles appearing on the edges and towards the centre of the uncooked surface - approx 2-3 minutes (see pic). Flip and cook for about another minute.

Tip

• If you have some mixture left over, keep refrigerated in an air-tight container and it will be fine to use the next day.