Paprika chickpeas with red pepper & tomato
I made these lovely chickpeas for lunch with a friend the other day, and they worked really well with spiced chicken and vinaigrette-dressed slaw veggies. Or you could even have them just on a slice of sourdough. Posh beans on toast!
This is a nice light lunch with plenty of protein, fibre, and healthy fats. Chickpeas are also high in manganese (bone health, sex hormone production, blood clotting, connective tissue formation), folate B9 (energy, red blood cell production), and copper (helps the body make nerve and red blood cells, immune support, antioxidant), plus lots more healthy vitamins and minerals!
Let me know if you make this dish, I really love to hear when people cook my recipes!
Ingredients
1 large red onion
2 garlic cloves, grated finely
½ tsp ground cumin
½ tsp ground coriander
½ tsp ground sweet smoked paprika
1 red pepper, sliced and chopped
12 cherry tomatoes, halved
1 x 570g jar queen chickpeas, or white beans @boldbeanco (the most amazing creamy beans) ½ tbsp red wine vinegar
To serve: parsley, coriander, feta, plus slices of grilled halloumi, white fish, chicken or rice to make a complete vegan protein.
Method
Heat a glug of olive oil in a medium saucepan
Add the onions and fry gently for 10 minutes.
Then add the garlic and peppers for 5 minutes.
Next, add the ground spices and stir well, allowing them to warm for 30 seconds and release their flavours.
Put in the tomatoes, cook for 5 minutes, and then add chickpeas.
Simmer for 20 minutes, adding the vinegar for a couple of minutes at the end. This will lift the flavour and add a touch of sweetness.
Season with a good pinch of sea salt.
Serve with chopped parsley/coriander and feta.
My superfood ‘savoury’ breakfast: nutty Overnight chia & flax pudding
This is one of my go-to breakfasts, packed with all the good stuff. I call it ‘savoury’ as there is no added sugar, only sweetness from fruit and a few raisins, so it shouldn’t cause a spike in blood sugar, which can make you feel hungry after a couple of hours. I’ve packed this breakfast with fibre from all the seeds, nuts, oats, and coconut, which is another reason you should get a slow release of energy through the morning, and your gut microbes will thank you for it too!
The pudding contains lots of plant-based protein, from the chia, flax, and Greek yogurt, which are complete proteins containing all 9 essential amino acids. These aminos are ‘essential’ because our bodies can’t synthesize them; we need to eat them in our diets.
I often add a spoon or two of protein powder as well - whey has a creamy taste, or you can use pea protein as a vegan option. The yoghurt can also be swapped for plant-based to make this a vegan dish too - I like Coconut Collaborative for Coyo.
Ingredients
Serves 4-6
3 tbsp chia seeds
3 tbsp flax seed
3 tbsp oats
4 tbsp desiccated coconut
4 tbsp sultanas
2 tbsp pumpkin seeds
2 tbsp sunflower seeds
4 tbsp cashew nuts (broken in half)
3 tbsp nut butter (@deliciouslyella has a great almond butter with a touch of ginger and cinnamon- so good!)
4 tbsp Greek yoghurt
450ml nut milk (or any you prefer) I used @plenishdrinks cashew
Method
Add all the ingredients except the milk to a large container with a lid.
Pour a small amount of the milk into the mixture, mashing the nut butter into the other ingredients with a fork, and then add the rest of the milk once it is blended in.
Put an airtight lid on and place in the fridge overnight or for at least 2 hours.
If the consistency is a bit thick, loosen it with a bit of extra milk - adjust to how you like it.
Serve with any combination of toppings: berries, banana, chopped apple (or any fruit you prefer), any nut butter, Greek yoghurt, cacao nibs, coconut, nuts, seeds.
Tip
The recipe can be simplified by leaving out one or two ingredients, like the sultanas (I know some don’t
like them!), one of the seeds, cashews, or coconut - it’s a very flexible recipe!Cashews can also be switched for any nut you prefer, same goes for the sultanas if you want to change for a different dried fruit.
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.
Prawn thai red curry
This is speedy recipe that tastes so good! It’s perfect for those mid-week nights when you don’t have much time to cook or a healthy weekend alternative to a takeaway.
Prawns are a great source of protein, vitamin B12 and folate (B9) (energy and red blood cell production), antioxidant vitamin E (anti-inflammatory, heart protective), iodine (thyroid function/ metabolism), selenium and zinc for immune system support.
Ingredients
1 garlic clove, grated
1 thumb ginger, grated
1 x 400ml tin coconut milk
1 tbsp Thai red curry paste
150g sugar snap peas
150g raw king prawns
1 x 300g mixed stir fry vegetables
Juice of ½ lime
½ red chilli, fine slices
Handful of fresh coriander
Serve with sticky rice, brown rice or noodles
Method
Heat a glug of ground nut oil in a large skillet.
Add the garlic and ginger, frying gently for a couple of minutes.
Add the coconut milk and red curry paste and warm through.
Next add the sugar snap peas and prawns cooking for 30 seconds before adding the bag of veggies.
Cook for 1-2 minutes until the prawns are fully pink and cooked through.
Spread the chilli and coriander evenly on top and serve with Thai sticky rice, brown rice or noodles.
Pea, leek and watercress soup with feta
This soup is so tasty and as good for you as it looks! Although we’re coming to the end of soup season, I make an exception when it's this green and vibrant (and in any case, it’s still blood freezing here in Leeds).
Peas are part of the legume family and aren’t strictly a vegetable. They have an impressive nutrient profile with a protein (5%), fibre (5%), polyphenol antioxidants (gut health, cell repair, and detox), and a range of vitamins: K (wound healing, bone, and muscle density), B1 thiamine (energy levels, nervous system support), manganese (anti-inflammatory, bone health, anti-oxidant), C (immunity), and folate (energy, inflammation). Peas are also a low glycaemic index (GI) food, which is a measure of how fast your blood sugar increases after eating, plus their high fibre context also slows digestion and can help to stabilise blood glucose levels.
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.
Watercress is from the brassica family, along with Brussels sprouts, cabbage, and kale; it was once considered a weed but is very nutrient-dense. It contains a high level of vitamin K and vitamins A and C, with some calcium and manganese. Watercress is understood to contain antioxidants that protect against cell damage by free radicals, which are molecules that cause cell damage or oxidative stress. Higher levels of oxidative stress are associated with inflammation, cell damage, and chronic diseases such as cancer, diabetes, Alzheimer’s, and Parkinson’s.
Ingredients
Serves 62 leeks, chopped finely
1 clove garlic, finely chopped or grated
700g frozen peas
800ml fresh chicken or vegetable stock, or use a Kallo stock cube
80g watercress
A handful of chopped fresh parsley (incl. stalks)
1 tsp sea salt
Juice of half a lemon
100g feta, crumbled
Method
Add a glug of extra virgin olive oil to a large pan and heat gently
Put in the leeks and fry on a low-med heat for around 5 minutes
Next, add the garlic and cook for a minute
Then, put in the peas and pour in the stock
Bring to a boil and reduce to a simmer for 5 minutes, then add the watercress and cook for a couple more minutes.
Finally, add the salt, lemon juice, and parsley, then blitz well with a hand blender.
Serve with crumbled feta and a crack of black pepper
teriyaki Salmon with noodles
I've been meaning to write up this recipe for ages, as it’s such a staple in our house. It's a great dish popular with kids and adults alike, as everyone can pick and choose the bits they want and leave out things they don’t. It's great for fussy eaters!
I’ve made the recipe as straightforward as possible, so it doesn’t take long to prep. There’s lots of flavour, protein, fibre (veggies), and the salmon is full of healthy omega-3 fats in the form of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Omega-3 fats:
They are anti-inflammatory and essential for maintaining overall health. Chronic inflammation is linked to various health conditions, including heart disease, arthritis, and autoimmune disorders. Omega-3s may also support immune function by enhancing the activity of immune cells.
Vital for brain function and development. They are a key component of cell membranes in the brain and help support cognitive function, memory, and overall mental health. Some studies suggest that omega-3s may also reduce the risk of age-related cognitive decline and Alzheimer's disease. They also play a role in neurotransmitter production, the chemicals that send signals in our brain, such as serotonin, dopamine, and adrenalin, which regulate mood.
Support heart health by reducing the risk of heart disease. They can help lower triglycerides, reduce blood pressure, prevent plaque buildup in arteries, and decrease the risk of abnormal heart rhythms.
Reduce joint pain and stiffness by helping to decrease inflammation and may improve overall joint function, particularly in those with rheumatoid arthritis and other inflammatory conditions.
Maintain the integrity and barrier function of the skin. Omega 3s can help reduce inflammation associated with skin conditions like acne, eczema, and psoriasis and may also promote wound healing.
Oily fish such as salmon, mackerel, sardines, and herring contain the highest levels of omega-3 fatty acids, and the NHS recommends eating at least one portion of them a week, plus a portion of non-oily fish. There are also vegan sources of omega-3s, including flaxseed, chia seeds, hemp seeds, and walnuts, but they are in the less bioavailable form of alpha-linolenic acid (ALA).
Ingredients
Serves 4Marinade
¾ tbsp sesame oil
6 tbsp soy sauce
1 tbsp rice wine vinegar
¾ tbsp mirin or runny honey
4 salmon fillets, skin on
300g medium fine noodles (I like wholewheat or buckwheat)
2 garlic cloves, finely chopped or grated
1 thumb of fresh ginger, finely grated
1/3 cucumber, chopped in fine sticks
6 radishes, chopped finely
150g tenderstem broccoli
200g baby corn
90g baby pak choi
1-2 tbsp rice or white wine vinegar
Optional: toasted sesame seeds or finely chopped spring onion
Method
Mix the marinade ingredients in a large dish large enough to hold the salmon in one layer, skin side up.
Preheat the oven to 180ºc.
Place the salmon in the dish and rotate to cover all sides in marinade. Set aside for 10-30 mins (max 45 minutes).
Place a sheet of parchment on a baking tray and spread out the salmon skin side down, allowing the excess marinade to drip back into the dish.
Put the salmon in the oven for 12 minutes.
Put the cucumber and radishes in a small bowl and pour over the vinegar
Boil a kettle so you have water to steam the veggies and cook the noodles.
After the salmon has been cooking for 5 minutes, steam the vegetables for 5-6 minutes until tender.
Cook the noodles in boiling water per the instructions (usually 5 minutes, but 2 if fresh).
Drain the noodles and rinse them in cold water to prevent sticking.
Warm your bowls in the oven for a few minutes.
Add the remaining marinade, plus 200ml of water, to the same pan you used for the noodles, heat quickly, and simmer for 3-4 minutes, then add the noodles, stirring well to coat.
Divide the noodles, steamed veggies, and salmon into bowls, along with a bundle of cucumber sticks and radish slices (drain off excess vinegar first).
Optional: top with toasted sesame seeds or spring onion.
Tip
You can use any combo of steamed veg that you like; choose three different types eg. carrots, mangetout, sugar snap peas, kale, green beans, courgettes, cavolo nero,
I prefer to steam the veggies, as they give the dish a fresher crunch than fried, but you can fry them in sesame oil if you prefer.
I sued buckwheat noodles, but switch or standard egg noodles or any kind of rice that you like - sticky, white, or brown.
rich umami chicken casserole
A lovely dish at this time of year when it’s still cold, and you want something comforting to eat that is full of umami flavor: that deep satisfying savoury taste you almost can’t put your finger on! Apparently, umami taste receptors are found on the tongue and are sensitive to the presence of glutamate, which is an amino acid commonly found in foods such as meat and stocks, fish, vegetables (especially tomatoes and mushrooms), and aged or fermented products like cheese and soy sauce.
This is chicken casserole on steroids as I’ve maxxed the flavour using a really rich chicken stock (recipe here), lots of veggies, and good-quality chicken. If you have the time, it’s really worth making your own stock and using a couple of carcasses will really boost the flavour and protein content—you can buy them from the butchers or save them from a roast and freeze them until you have two.
This is an easy hand-off recipe that won’t take long to prep, just a bit of chopping and then you basically just throw everything in. Great for a chilly evening or weekend lunch.
Ingredients
Serves 4
4 large chicken breasts, diced
1 large onion, sliced in half moons
2 large garlic cloves, finely grated or chopped
2 sticks celery, small dice
3 large carrots, chopped
2 ½ heaped tbsp spelt flour (or wheat if you prefer)
1 tsp dried oregano
1 bay leaf
1 litre fresh chicken stock
2 large handfuls of chopped greens (spring greens, savoy cabbage, kale, spinach)
2 leeks, chopped
1 tbsp apple cider or white wine vinegar
1 tsp salt
Black pepper
Method
First, make the stock, drain, and set aside to cool (refrigerate after two hours max) - this can be done a couple of days before or in the morning if you can leave it bubbling away at the weekend or even while you work at home.
Add a good glug of olive oil to a casserole and brown the chicken in batches so it doesn’t bubble and steam. Set aside in a bowl.
Add a tablespoon of olive oil to the casserole and gently fry the onions for 10-15 minutes until soft.
Next, add the celery and carrots for 5 minutes before adding the garlic for a minute or two.
Add the flour, oregano, bay leaf, and chicken, and mix well.
Slowly pour in the chicken stock, stirring well with each addition to avoid getting floury lumps.
Simmer for 15 minutes, and then add the leaks for 10 minutes.
Next, add whatever greens you’re using for 5 minutes. Finish with the vinegar and cook for a couple of minutes before adding the salt, and pepper.
Serve with sweet potato or ‘normal’ mash, brown rice, roasted celeriac or squash, and green veg (broccoli, peas, green beans).
rich umami chicken stock
This is a lovely rich stock to use as a base for so many dishes, it adds so much flavour, plus extra protein (6g/100ml) and vitamins B2 (antioxidant), B6 (neurotransmitters and nerve health), potassium (muscle function, blood pressure), and phosphorus (cell & tissue growth and repair). The best way of making a really rich stock is to use at least two chicken carcasses, lots of veg and simmer for a minimum of two hours. This is a really easy method for making a great stock and getting the most value out of a roast chicken. Always save the bones and refrigerate or freeze for later, unless you can make stock straightaway. If you save the bones from one meal and freeze, you have two carcasses for next time.
Ingredients
Makes approx 2 litres
2 chicken carcasses
2 large onions
3 garlic cloves
3 celery sticks
3 carrots
Optional, any other veggies / herbs you want to add - mushrooms, sweet potato, butternut squash, cabbage, parsley, bay
12 black peppercorns
Method
Chop all the veggies roughly and peel the onions, but don’t peel the carrots just wash.
Put all the ingredients into a large saucepan (I use a 7L stock pot) and fill it with enough cold water to cover them.
Bring to a boil and simmer for 2 hours with the lid on but with a small gap to let a little steam out.
Get a large bowl, put a large sieve on top, pour in the stock, and drain. *I use a metal bowl and sieve, as chemicals can leach out of plastic when it comes into contact with hot liquid or food.
Allow the stock to cool for an hour on the side, then put it in the fridge. A layer of fat will form on top. Scrape this off with a slotted spoon, and either keep it for roasting potatoes or discard it.
This stock is great for making my easy umami chicken casserole, soups, or even ramen if you add soy, miso, and a splash of rice vinegar.
Tip
If you’re serious about making stocks, it’s worth investing in a lidded glass jug to store them in the fridge without spillages, or buy glass containers with lids to freeze portions, but make sure the stock has fully cooled before transferring. I use this 2L lidded water jug to store stock in the fridge. Why I eat a savoury breakfast
I switched to a savory breakfast a couple of years ago when I discovered that eating sweet or starchy food in the morning affected my appetite and energy through the day.
Cereal, toast, sweet spreads, fruit juices, or pastries can cause a sharp rise in blood sugar levels (a glucose spike), followed by a rapid dip. This dip can leave you tired, hungry, and craving more starchy carbs or sugar for energy (1).
Most breakfast cereals are made of refined corn or wheat kernels that have been heated to high temperatures, rolled out flat, and then puffed up and shaped. This process removes all the fibre, leaving just pure starch, which can be quickly converted to glucose (sugar) in your digestive system (= glucose spike).
In addition, the body may be more sensitive to glucose first thing in the morning after fasting overnight, so starches and sugars can cause a more significant spike at this time of day.
Avoiding starch and sugar at breakfast has helped my satiety through the day and improved my energy levels. If I eat any carbs, I make sure they are high-fibre, whole grain, and accompanied by a decent amount of protein (2) and 'healthy' fats (Greek yogurt, nuts, seeds, avocado, olive oil) to slow their digestion (1).
I did the Zoe gut and metabolism study a few months ago and wore a continuous glucose monitor to see how my body metabolised carbohydrates. I was surprised to see the big spikes when I ate carbs on their own, including even whole grains and wholemeal bread, without protein and fat. It made sense of why I was getting snack/sugar cravings and mid-afternoon energy slumps.
Of course, we are all different, and not everyone will be super sensitive to carbs, but the point is that these types of food affect blood sugar levels to a greater or lesser degree in most people.
If you feel hungry and tired two hours after a meal and crave sugary or carby snacks, try a savoury breakfast containing a *'complete' protein (see below for explanation) and healthy fats to see if it affects your appetite and energy throughout the day.
Savoury breakfast ideas
Any kind of egg (scrambled, poached, fried, boiled, omelette) with veggies: tomatoes, artichokes, onions, spinach, mushrooms, greens, and an optional slice of wholemeal sourdough. You can also add smoked salmon for extra protein and fat.
Scrambled egg with feta cheese, roasted tomatoes, and basil pesto
Avocado, tomatoes, or any veg on sourdough with a drizzle of tahini or avocado with humous and carrot sticks
Wholemeal bagel with smoked salmon and/or cream cheese, any veg,
Tomato and mozzarella with basil on whole grain toast
Halloumi, roasted tomatoes, avocado, spinach and warm lentils
Green smoothie: spinach, kale, avo, celery, lime, mint, broccoli, spring greens
Kinda savoury options (low starch and sugar)
Chia pudding with any combination of toasted nuts, flax seeds, nut butter, berries, chopped apple, desiccated coconut - ‘savoury’ as in a low starch and sugar option
Smoothies: make sure they have 1 tbsp of protein powder, plus fat and fibre, to slow the conversion of any fruit into glucose. (I use Plenish nut milk as it only contains nuts and water, no nasties.)
Healthy fats: nuts, nut butter, avocado, seeds, olive oil, Greek yoghurt, (oily fish – salmon, sardines, mackerel)
Fibre: veggies, nuts, seeds (pumpkin, flax, sunflower, chia), oats, berries, banana, avocado, spinach, celery, greens
Protein: bovine (I use Will Powders, which has good provenance from grass-fed Swiss cows), amino acid powder, whey, pea protein
Protein
Complete protein contains all nine essential amino acids, and we need to eat these as they can't be synthesised by our bodies Eg. meat, fish, milk, cheese, yoghurt, tofu, eggs, quinoa, buckwheat, edamame, and hempseed.
Dairy, eggs, and plant-based sources contain a lower percentage of protein than meat and fish, so if you are veggie or vegan this might be something to keep an eye on, eg. meat and poultry approx 30%, fish 20%, dairy (milk 3.5%, cheese 25%, cottage cheese 10%), plant sources (tofu 16%, edamame 11%, quinoa 8%)
Resources
Carroll, H. A., Chen, C., Templeman, I. S., Wharton, P., Reeves, S., Trim, W. V., Chowdhury, E. A., Brunstrom, J. M., Rogers, P. J., Thompson, D., James, L. J., Johnson, L., & Betts, J. A. (2020). Effect of Plain Versus Sugar‐Sweetened Breakfast on Energy Balance and Metabolic Health: A Randomized Crossover Trial. Obesity (Silver Spring, Md.), 28(4), 740-748. https://doi.org/10.1002/oby.22757
Xiao, K., Furutani, A., Sasaki, H., Takahashi, M., & Shibata, S. (2023). Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults. Nutrients, 15(1). https://doi.org/10.3390/nu15010085
Clemente-Suárez VJ, Mielgo-Ayuso J, Martín-Rodríguez A, Ramos-Campo DJ, Redondo-Flórez L, Tornero-Aguilera JF. The Burden of Carbohydrates in Health and Disease. Nutrients [Internet]. 2022 Sep 1 [cited 2024 Mar 3];14(18). Available from: /pmc/articles/PMC9505863/
Extra reading ‘Glucose Revolution' by Jess Inchauspé - https://www.glucosegoddess.com/ - easy to read book on how blood sugar or glucose affects all aspects of your health
Dukkah: nut, seed and spice blend
Dukkah is an Egyptian and Middle Eastern spice and nut blend that adds a massive flavour injection when sprinkled on many different types of food. I love it on any kind of eggs, roasted veggies, labneh dip, houmous, roast chicken, or grilled fish.
I’ve tweaked the traditional recipe a little, adding more sunflower, pumpkin, and sesame seeds and switching hazelnuts (as I didn’t have any!) for almonds, so this is my take on dukkah, and I hope you like it.
You’ll be doing your gut a favour by adding fibre and a few more plants to your weekly total, as each ingredient counts as one of the 30 you are recommended to eat by @zoe @timspector. Happy microbes!
Ingredients
Fills a 0.5 litre Kilner jar (medium-sized)
2 ½ tbsp coriander seeds
2 tsp cumin seeds2 tsp fennel seeds
40g black and white sesame seeds
40g sliced almonds, toasted
40g sunflower
40g pumpkin seeds
1 tsp dried oregano
1 tsp paprika
½ tsp salt
Method
Toast the nuts, sunflower, pumpkin and sesame seeds for a few minutes in a hot frying pan until they pop a little and start turning golden, then remove and set aside in a bowl. Separate 1/3 of this mix into another smaller bowl.
Add the coriander, fennel, and cumin seeds to the pan for about a minute, followed by the paprika and oregano for 30 seconds.
Mix all the ingredients and leave to cool in a bowl.
Put the mix into a small blender and blitz for a few seconds until you have a rough texture.
Mix in the remaining nuts, sunflower, pumpkin, and sesame seeds.
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
Preheat the oven to 180ºc. Line a 2lb loaf tin with parchment, or I like to use a liner as they just slot in.
Put the nuts, sunflower and pumpkin seeds on a tray and roast for 7-8 minutes. Set aside to cool.
Heat the olive oil in a large pan and add the onions, pepper and garlic, frying gently for 10-12 minutes until soft.
Next add the mushrooms and cook for a further 8-10 minutes, letting any excess liquid evaporate.
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.
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.
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.
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
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
Mix together and store in an old jam jar
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
Preheat the oven to 180ºc. Get one roasting tray with deeper side and a baking trays.
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.
Put both in the oven for 15 minutes, turn and repeat.
Take both trays out and scrape all the veggies into the deeper tray.
Pour in the tomatoes and mix well, roast for a further 20 minutes.
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
Pour a lug of extra virgin olive oil into a large saucepan and fry the onions gently for 10-12 minutes.
Next add the garlic and cook for 2-3 minutes before adding the ground spices. Stir to warm through for 30 seconds.
Next pour in the can of black beans including their water, the other tin of bean (drained) and the tomatoes.
Stir well and leave to bubble with the lid on for 25 minutes minutes, leaving a small gap for escaping steam.
Add the red wine vinegar and simmer for a further 20 minutes without the lid, stirring occasionally.
Add the salt and pepper to finish.
Serve with Greek yoghurt or sour cream and fresh herbs
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