Roast cauliflower, broccoli & sweet pepper salad with tahini dressing
When I have time, I like to roast a big tray of veggies and store them in the fridge to use with various dishes throughout the week. I find they really elevate an average lunch in terms of flavour and, most importantly, nutrition! Here I have added a lemon tahini dressing, and finished with fresh herbs, but you could top with roasted nuts or seeds, or even feta cheese. I also love to have a pot of this dressing in the fridge as, again, it works well with lots of different dishes, like salads, chicken, fish, but I think my fave combo is with fried tofu. I often mix in a spoon of rose harissa paste to make the dressing spicy. In this recipe I have used cauliflower, broccoli, sweet pepper and red onions, but it's totally flexible as you can use whatever veg you have in the fridge - but remember to adjust the cooking times. Here's a few nutrition highlights if you use this veggie combo: cauliflower and broccoli contain a compound called sulforaphane that is understood to help with liver detoxification, plus they are also great source of fibre for gut microbes. All the veggies in this recipe may be good sources of antioxidants and can help the body protect against free radicals - unstable molecules that can cause damage to cells and tissues and may be linked to chronic diseases such as Type 2 diabetes, heart disease and some cancers. Similarly, tahini is high in antioxidants and is also a rich source of healthy monounsaturated fats, which may have an anti-inflammatory effect in the body. I think the main takeaway for this recipe is the potential antioxidant and anti-inflammatory effect of the ingredients which can support long-tem health and reduce the risk of disease. 
Ingredients
Serves 4 - 6
1 small cauliflower, large florets
½ head broccoli, large florets
2 red onions, sliced in 1/2 cm half moons
1 sweet pepper, sliced
3 tbsp olive oil
1 tsp fennel seeds
1 tsp ground coriander
½ tsp cayenne pepper
Dressing
4 tbsp tahini
3 tbsp water
Juice of 1 lemon
Small garlic clove, finely grated
Good pinch of salt
Method
Preheat the oven to 180°c.
Put all the veggies in a large tray, mix with the olive oil, fennel seeds, coriander and cayenne and a pinch of salt.
Place in the oven for 15 mins, then turn and repeat for 10-12 minutes.
While the veggies are cooking make the tahini dressing by putting all the ingredients in a bowl and whisking with a fork.
Spread the cooked veggies on a serving plate, drizzle with dressing, and finish with fresh parsley, coriander, or toasted sunflower/pumpkin seeds.
High protein chia & flax bread
I love this bread because it’s so tasty and incredibly good for you, with lots of protein, fibre, and healthy fats. Here, I’ve adapted the original recipe a bit by using 50:50 chia and flax, plus sunflower and pumpkin seeds to add a lovely nutty crunch and flavour.
Most shop-bought gluten-free bread is full of additives, so if you’re looking for an easy home bake option, then this is a great recipe. The best thing about it is that it’s a no-rise method; all you have to do is mix all the ingredients together, scrape into a tin, and bake. It literally takes 5 minutes.
This bread is a great source of protein from all the seeds, plus it’s made with 6 eggs. It’s also high in fibre, anti-inflammatory omega-3 fatty acids, and various vitamins and minerals like calcium, magnesium, and phosphorus, which keep your muscles, nerves, and bones healthy!
It’s great topped with nut butter and slices of apple or banana for breakfast, and it works really well with savoury toppings, too, like mashed avocado, roasted tomatoes, smoked salmon, houmous, or feta.
Ingredients
115g / 1 cup chia seed
115g / 1 cup flaxseed
½ cup mixed toasted seeds
1 tbsp baking powder
6 large eggs
130ml / ½ cup water
50ml olive oil
½ tsp sea salt
Method
Preheat the oven to 175°c.Line a 2lb loaf tin with parchment (you can buy shaped loaf tin liners from Sainburys).
Put all the ingredients in a large bowl and mix well with a whisk.
Scrape the mix into the lined tin, and top with the remaining toasted seeds and a sprinkle of sea salt.
Place in the oven for 40 minutes. Check that the loaf is cooked by making sure a skewer comes out clean.
Keeps in an airtight container for 5-7 days.
Greek tomato chicken with lemon basil orzo
I love to cook this kind of chicken for friends and family as I can make it ahead of time and just reheat while the orzo cooks, before serving. You can also prep the basil lemon butter a day or two ahead, store in the fridge and quickly stir into the cooked orzo at the last minute. I like to serve this dish with a leafy green salad and lemon dressing. This recipe also makes a great mid-week dinner as it's quick to prep and goes down well with everyone. It's so full of flavour with minimal ingredients and effort, just browning the chicken and slow cooking the onions makes a lovely rich sauce that tastes like you've spent hours on it! 
I've added some creamy cannellini beans for extra fibre, plant protein and lots of vitamins and minerals. Cannellini contain vitamin B9 (folate) for DNA synthesis and repair, K for blood clotting and bone strength, plus antioxidant vitamin E to mop up free radicals and reduce oxidative stress. They also provide minerals such as copper, iron, potassium and phosphorus. Copper is needed for iron absorption and the formation of red blood cells, so both these mineral may be important for energy levels, while vitamin K and phosporus are associated with bone strength and density. BUT if you just don't like beans you can leave them, there's plenty of nutrients in this meal without them! It's high in lean protein from the chicken and vitamin C and folate in the onions, plus healthy fats in the olive oil. Alternatively you could replace cannellini with chickpeas, or even a tin of lentils. If you're using beans or chickpeas, I really recommend the Bold Bean Co range - they have a lovely creamy texture and favour.
Ingredients
Serves 4 generously8 chicken thighs
1 large red onion
1 garlic clove
1 x 400g tinned tomatoes
½ of a 570g jar @boldbeans cannellini beans or 1 x 400g tin
Handful chopped parsley
1 tsp sea salt
400g orzo
2 tbsp salted butter, room temp
15g basil, chopped roughly
Zest of ½ lemon
Handful of toasted pumpkin seeds, optional
Method
Heat a tablespoon of extra virgin olive oil in a large wide bottomed pan.
Fry the chicken in batches for around 5-7 mins a side until browned. Set aside on a plate.
Add the onions to the pan and fry gently for 10 minutes, then add the garlic and cook for a minute longer.
Next, put the chicken back in the pan, followed by the tomatoes and beans (if using Bold Beams, spoon them out from the jar; don’t dry to drain. If using a tin, add the beans plus half their water).
Simmer for 20 mins with the lid on and then remove for another 20 mins.
While the chicken is cooking, make the orzo. Place the pasta in a saucepan of boiling salty water. Simmer for 5-7 mins (check packet instructions).
Mash the lemon, basil, and a pinch of salt into the butter.
Drain the pasta thoroughly, stir in the lemon butter, and mix well.
When the chicken is cooked top with crumbled feta and chopped parsley straight into the pan or when plated.
Serve with a crisp green salad and lemon dressing (a drizzle of olive oil, a squeeze of lemon juice, and sea salt).
rose harissa hake with roasted cauliflower
This recipe is a delicious mix of lovely warm spices from the rose harissa and slight sweetness from the hake and coconut milk. It’s a great way to get a bit more fish in your diet - and cooking it in a sauce was always a good way to get my kids to eat it!
Depending on how spicy you want to go, you can double the rose harissa for extra heat or dial it back if you want a milder creamier flavour.
Roasted cauliflower is one of my favourite veggies and works really well with this dish. I’ve made it super tasty with a mix of coconut oil, cumin, coriander, and smoked paprika. Cauliflower adds extra fiber to your plate and is also high in a compound called sulforaphane, which may enhance detoxification activity in the liver and protect against free radical cell damage in the body.
Hake is a good source of lean protein, with around 20g per 100g fillet. It’s a ‘complete’ protein containing all 9 ‘essential’ amino acids; these aminos are essential as they must be consumed in the diet as the body cannot synthesise them. It’s important to eat sufficient amounts of protein (I try to eat 1.5-2g per kg of body weight per day) for muscle repair and growth, immune function, heart health, and even brain function.
Hake is a good source of tryptophan, one of the nine essential amino acids. Tryptophan is understood to improve sleep quality as it helps to produce the hormone melatonin. Tryptophan is also a precursor to serotonin, which is important for sleep, mood, and appetite regulation.
Hake contains healthy polyunsaturated fatty acids, including omega 3s (but in smaller amounts than oily fish such as salmon and mackerel); these fats may have anti-inflammatory properties that can reduce the risk of heart and neurodegenerative diseases.
Hake is also high in several minerals that are essential for keeping our bodies functioning properly. The main ones include:
Phosphorus - this mineral is found in high-protein food as phosphates. It is associated with energy metabolism and can help with weight control. It also helps to maintain a normal PH, and is a major component of cell membranes, bones, and teeth. 85% of phosphorus in the body is found in bones.
Potassium - is a mineral and electrolyte that balances sodium levels in the body and, therefore, may help to regulate blood pressure. It is needed for normal muscular and nerve function and plays a role in maintaining bone density by neutralizing acids that can leach calcium from bones. A diet rich in potassium may help to reduce the risk of osteoporosis.
Magnesium is essential for over 300 enzymatic processes in the body, including energy production, DNA synthesis, muscle contraction and relaxation, blood sugar regulation, nerve function, and bone health.
These minerals are key to maintaining a healthy metabolism and bone strength and density and may be important in mid-life. Metabolism and lean muscle can decrease, and women, in particular, are more susceptible to a decrease in bone density and osteoporosis with declining levels of oestrogen as they reach perimenopause.
If you can’t get hold of hake, sub for any other white fish or salmon. You could also make this recipe vegan by using firm tofu chopped into cubes instead of fish.
Ingredients
Serves 4
½ tbsp coconut oil
1 lg onion, half moon slices
1 red pepper, sliced
1 lg garlic clove, grated finely
1 x 400g tinned tomatoes
1 x 400g tin coconut milk
1 tbsp rose harissa
4 hake fillets
Handful chopped coriander
2 limes cut in quarters
1 cauliflower, chopped in med florets
½ tsp ground cumin
½ tsp ground coriander
½ tsp ground smoked paprika
Pinch of sea salt
Method
Heat the oven to 180.
Warm a large sauté pan and melt the coconut oil.
Gently fry the onions for 10 mins, then add the red pepper for another 10 min.
Prep the cauliflower by spreading it in a large baking tray, add 4-5 knobs of coconut oil and the ground spices. Set aside.
Next, add the garlic to the onions and peppers for a minute before mixing in the ground spices. Allow to warm for 20 seconds, and then pour in the tomatoes and coconut milk. Add the harissa and simmer for 15 minutes.
Add the fish to the sauce for 10-12 minutes until the fish is cooked.
Place the cauliflower in the oven for 12 minutes.
Finish the fish by adding a good pinch of sea salt and chopped coriander, and serve with a couple of lime wedges.
Tip
Switch tinned for 6 large vine tomatoes.
You can use any white fish in this dish, so cod, sea bass, pollack
The sauce won’t be particularly thick but don’t worry, the rice and cauliflower soak it all up. You could add a tbsp of cornflower mixed in a little water to thicken if you want to though. Just make sure you whisk it into the sauce quickly, or it’ll end up in a lump!
Quinoa, broccoli & red pepper salad with herby tahini dressing
Nutritious and tasty, this salad delivers a ton of flavour and over 10 of your 30 plants a week! Nutrition researchers at the Zoe project recommend eating 30 different types of plants weekly to support gut microbes, long-term general health, and weight management (read more).
The veggies and quinoa are full of fibre, which feeds gut bacteria and has been linked to weight loss, improved energy levels, and even reduced menopausal symptoms such as hot flushes, mood swings, and anxiety.
This recipe is also a good source of B vitamins (tahini and veggies), which can help with weight management; B1 (thiamine) helps the body burn calories from carbohydrates, and B6 and B9 (folate) can boost metabolism.
Quinoa and chickpeas contain manganese, a co-factor for many different enzymatic reactions in the body, including those that support weight management by encouraging carbohydrate and fat burning. Manganese also protects against oxidative stress by neutralising free radicals.
Oxidative stress occurs when our body has high levels of free radicals that can damage the surrounding cells and tissues. When free radicals react with important molecules in our cells, like DNA, proteins, or fats, they can disrupt their normal function and lead to damage. This damage is associated with health issues, such as accelerated aging, inflammation, and increased risk of chronic diseases such as heart disease, diabetes, and certain cancers. The good news is that broccoli and red pepper also contain high levels of antioxidants, including vitamin C, which reduce the risk of oxidative stress and inflammation by supporting the immune system
It’s a vegan salad, but you can eat whatever you want with it … last night, we had Mexican-spiced fried chicken breast, and leftover carrot, and kohlrabi slaw, but grilled meat, fish, halloumi, fried tofu, feta, edamame would all work really well.
If you want to simplify the recipe, you can use raw chopped cherry tomatoes (vine if possible for flavor) or roast the tomatoes for 15-20 minutes at 180°c rather than the slow and low method I have used to dry them out. You can also swap the crispy chickpeas for toasted pumpkin, sunflower seeds, or hazelnuts. I recommend you try the chickpeas once, though, as they are super delicious and add a nice crunch.
ingredients
Serves 6 as a side dish
250g vine cherry tomatoes, halved
1 tsp balsamic vinegar
1 x 400g tin chickpeas
½ tsp sweet smoked paprika
150g quinoa (I used tricolour, but you can use ‘normal’)
200g tenderstem broccoli, ends trimmed
1 large red pepper, thickly sliced
30g fresh herbs (any combo of flat-leaf parsley, coriander, dill, basil) chopped roughly
Dressing
4 tbsp tahini
6 tbsp chickpea water
½ clove garlic, peeled
Juice of ½ lemon
10g herbs (taken from the 30g listed above)
method
Heat the oven to 120 °c
Drain the chickpeas and retain the liquid. Pat dry with a paper towel.
Spread the tomatoes on a baking tray, drizzle with olive oil, balsamic vinegar, and sprinkle with salt.
Next, spread the chickpeas on a baking tray, drizzle with olive oil, and sprinkle with paprika and a pinch of sea salt.
Place both trays in the oven and cook for 1 hour. The tomatoes should be caramelized and blackened on some edges, with most of their liquid evaporated. The chickpeas should be very crunchy; if not, put them back in for 10-15 minutes.
Simmer the quinoa for 20 minutes, then drain and rinse in cold water. Set aside to drain well.
Once the tomatoes and chickpeas are cooked, turn the oven to 180°c.
Put the broccoli and peppers on a baking tray, drizzle with olive oil, and sprinkle with salt.
Place in the oven for 10 minutes, then remove the broccoli and put the peppers back in for 5 minutes.
Meanwhile, chop the herbs and make the dressing; put all the ingredients, including ⅓ of the chopped herbs, into a small mixer and blitz.
Assemble the salad by layering quinoa, veggies, herbs, dressing, and repeat, finishing with veggies, dressing, herbs, and chickpeas. I like drizzling each layer with extra virgin olive oil and a squeeze of lemon to add flavour and moisture.
Tip
If you don’t have a mixer, use a whisk and bowl if you don’t have a small mixer, but make sure your herbs are chopped finely.
Crunchy carrot & kohlrabi salad
Simple and very effective! I love this salad.
It’s the perfect side dish: crunchy, fresh, and tastier than the sum of its parts - plus it goes with everything! It’s delicious with grilled chicken, fish, halloumi, or spicy tofu. I’ve just topped with spring onion, but you can also add raisins, grated apple, pumpkin or sunflower seeds, toasted nuts, or crumbled feta.
If you can’t get hold of kohlrabi, sub with finely chopped cabbage, broccoli, or radishes - or any combination. The more, the merrier where raw veggies are concerned in this salad.
But let’s get into the nutrition for a minute before the instructions:
Carrots are an excellent source of beta-carotene, a type of vitamin A that gives them their vibrant orange colour, and is crucial for vision, immune function, and skin health. Carrots also contain vitamin K1, essential for blood clotting; vitamin B6, which supports a healthy metabolism; and manganese, which is important for bone health and metabolism.
Beta-carotene, along with alpha-carotene and lutein in carrots, are antioxidants; these compounds help protect cells from free radicals. Free radicals are unstable molecules that can damage cells and are associated with inflammation, and an increased risk of developing heart disease, and certain cancers.
Like kohlrabi, carrots are a good source of dietary fibre, which aids digestion, promotes feelings of fullness, and may help regulate blood sugar levels and lower cholesterol. Both veggies are good sources of potassium, which helps regulate blood pressure and supports heart health and muscle function.
Kohlrabi belongs to the cabbage family and is high in vitamin C, an important antioxidant that supports the immune system, promotes skin health, and aids in wound healing. One cup of raw kohlrabi contains over 90% of an adult's recommended daily vitamin C intake!
Kohlrabi also contains vitamin B6, which plays a key role in metabolism and brain function, and folate, which is important for cell division and the production of DNA.
And now, how to make this delicious salad….
ingredients
Serves 2 generous portions or 4 as a side dish
2 carrots, unpeeled but washed
1 kohlrabi
2 tbsp extra virgin olive oil
1 tbsp apple cider vinegar (or wine vinegar)
1 tsp wholegrain mustard
Good pinch of sea salt
1 spring onion, sliced finely
method
Chop the ends of the carrots and grate.
Chop the ends and leaves off the kohlrabi, peel them, and then grate them. I just peeled the rough bits and left the rest of the skin on.
Mix the dressing: olive oil, vinegar, mustard and salt.
Mix the vegetables on a serving plate, plus raisins if you’re using them.
Pour over the dressing and combine well.
Top with spring onion and any nuts, seeds, or cheese that you’re using - walnuts would be great with apples and raisins.
Chicken, cauliflower & spinach curry with raita
This great mid-week dinner option won’t take long to cook and delivers a whole heap of nutrients.
Chicken is a great source of lean protein to help with muscle building, bone density, immune and heart health, and brain function. Protein is needed for most bodily functions, so it is important to eat sufficient in your diet; I aim for 1.5g per kg of body weight, so a good guide is around 25g x3 per day (in each meal). The UK Government Guidelines for protein intake recommend 0.8g per kg, but this level is to prevent deficiency. but depending on your activity levels, exercise regime, or age, it may not be optimal.
Cauliflower, like broccoli, Brussels sprouts, and cabbage, is part of the Brassica family. It is high in fibre and essential nutrients like vitamins C, K, and folate, which play important roles in immune function, bone health, blood clotting, and overall metabolism.
Cauliflower also contains various antioxidants, including vitamin C, beta-carotene, and phytonutrients such as quercetin and kaempferol. Antioxidants help protect cells from oxidative stress and inflammation linked to chronic diseases like heart disease and cancer. Some compounds in cauliflower, like sulforaphane and indole-3-carbinol, have anti-inflammatory properties and may lower the risk of inflammatory conditions such as arthritis and inflammatory bowel diseases. In addition, these compounds release antioxidant and detoxification enzymes that protect against cell damage from carcinogens and support liver function, which is the key organ for detoxing.
This recipe is very versatile as you can easily make it veggie or vegan - leave out the first stage of frying the chicken and add chickpeas (or whatever bean you prefer) or tofu cubes instead of chicken. You can also make the raita dairy-free by using coconut yogurt, and for ultimate flexibility, change the veggies - instead of cauliflower use broccoli, aubergine (but pre-roast in the oven to brown), courgette, Brussels, green beans and switch the spinach for kale, cabbage, leafy greens, or peas.
Ingredients
Serves 4
4 chicken breasts, chopped
1 lg onion, chopped in half moons
2 cloves garlic, finely grated or chopped
1 thumb ginger, finely grated
1 red chilli, chopped finely
½ tsp ground cumin
½ tsp ground coriander
½ tsp turmeric
1 tsp garam masala
300g or ½ small cauliflower, chopped in small florets
1 x 400g tin chopped tomatoes
1 x tin coconut milk
100g red lentils, rinsed well
3-4 blocks frozen spinach
1 tsp sea salt
1 lime, quartered
Method
Heat a knob of coconut oil in a large pan and then fry the chicken in two batches and set aside.
Add ½ tbsp of oil to the pan and gently cook the onions for 10-15 minutes until soft.
Next, add the garlic and ginger for a few minutes and then stir in the ground spices for 30 seconds.
Then, add the chicken (or vegan substitute) and cauliflower before pouring in the tomatoes and coconut milk.
Next, add the lentils and ¼ tin of water (use the empty tomato tin).
Simmer for 25 minutes, then add the spinach for another 5 minutes until heated through. Add the salt.
Top with red chilli and coriander and serve with lime wedges, basmati rice and raita
Asparagus with white bean dip & feta
Asparagus is one of my favorite vegetables. I love the taste, but it also signals the start of spring and warm weather. The name even originates from the Greek word ‘asparagos’, meaning ‘to spring up’!
Asparagus is typically in season for around 8 weeks, from the end of April until the summer solstice on June 21, but the season varies a bit according to the weather. The first crop after planting can take up to 3 years, which is one reason why asparagus tends to be a little more expensive.
It’s a great veggie to add to your diet if your budget allows as asparagus is rich in minerals and vitamins A, C, K, and folic acid and is also high in fiber to keep your microbes happy. Asparagus acts as a prebiotic, feeding good bacteria in the gut. A higher fibre diet (UK Government recommends 30g per day) has been linked to weight loss (increased satiety, regular bowel movements, blood sugar regulation), reduced blood pressure, and improvement in menopausal symptoms (hot flushes, mood swings, and anxiety).
Asparagus is a good source of antioxidants like Vitamin A and Vitamin E, glutathione, and quercetin. Antioxidants may protect against cell damage by free radicals, which 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. These molecules can cause oxidative stress and inflammation, which have been linked to aging, heart disease, neurodegenerative diseases such as Alzheimer’s and Parkinson’s, and cancer. Antioxidants and polyphenols in asparagus may have an anti-inflammatory effect on the body, helping to prevent chronic disease.
This dish is a great starter or side dish, but it’s also really nice for lunch with toasted sourdough.
Ingredients
Serves 2-3 for lunch with sourdough or 4 as a starter
230-250g asparagus (depending on bunch size)
20-30g pine nuts
100g / ½ tin cannellini beans
½ garlic clove, grated finely
Handful of parsley
Juice of ½ lemon
1-2 tbsp extra virgin olive oil
A good pinch of sea salt
50-80g feta (depending how much you like)
Method
Heat a griddle pan, or frying pan if you dont have one (you just wont get the lines).
Trim the woody ends off the asparagus, drizzle with olive oil, sprinkle with sea salt and mix together.
Cook one side of the asparagus for about 6 mins, push the spears down with a spatula to help the black griddle marks form. Turn and repeat.
Remove and set to one side on a plate.
Toast the pine nuts in a dry frying pan for a few minutes until golden - dont take your eye off them or they’re burn!!
Next blitz the beans, parsley (reserve a few leaves for serving), garlic, lemon juice, olive oil and salt in a small mixer until it forms a smooth paste.
Spoon the dip onto a serving plate, place the asparagus on top then crumble over the feta, adding the pine nuts on top along with the reserved parsley leaves.
Drizzle with olive oil and a squeeze of lemon and sea salt to serve.
Tip
If you are vegan, just leave off the feta and add a few more pine nuts as this dish is also lovely without the cheese.
Pine nuts can be switched for toasted hazelnuts, almonds or sunflower and pumpkin seeds
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!).
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