Packed with vitamins A, C and E, which are fundamental in supporting our immune system, this antioxidant-rich smoothie is also a great source of magnesium. It contains protein and fats, and is an excellent way to consume a nutrient-dense ‘meal’ when you may not feel up to eating. I use coconut water in this smoothie as it is a good source of important minerals such as magnesium, manganese and potassium.
Serves 1
large handful of spinach
3 Tbsp cantaloupe melon
2 Tbsp almond nut butter
2 Tbsp flax seeds (linseeds)
1 kiwi fruit, peeled
handful of ice, plus extra to serve (optional)
200ml (7fl oz/scant 1 cup) water or coconut water
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1 / Place all the ingredients except the water/coconut water into a blender. Add half of the water and blend for 1 minute on high power. Add the remainder of the water and blend until smooth.
2 / Serve immediately, adding extra ice, if desired.
options
Use coconut oil in place of the nut butter if you have a nut allergy.
tips
You can use any fruit, seeds or nut butter you have to hand – experiment!
banana and almond breakfast pot
Almonds are rich in nutrients such as fibre and healthy fats, and are an excellent source of vitamin E, which protects your cells from damage. Bananas are another good source of fibre, and also potassium, vitamin B6, vitamin C and other antioxidants and phytonutrients. A high proportion of starch in unripe bananas is resistant starch, which passes through your gut undigested. Then, in your large intestine, this starch is fermented by bacteria to form butyrate, a short-chain fatty acid, which appears to have beneficial effects on gut health.
Serves 2
200g (7oz/1½ cups) whole almonds
150ml (5fl oz/⅔ cup) dairy, nut or oat milk, or more as needed
1 medium banana, frozen
2 tsp almond nut butter
1 tsp vanilla extract
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1 / Place the almonds in a bowl, cover them with water, and leave overnight.
2 / The next day, drain the soaked nuts, then place the nuts in a blender with the milk, banana, nut butter and vanilla extract. Blitz until smooth (adding more milk, if required).
3 / Divide the mixture between 2 small bowls and pop in the fridge to chill.
tips
Experiment with different nut butters: peanut butter and hazelnut butter both taste great in this recipe.
Always keep some peeled and chopped bananas in the freezer to add to smoothies.
Make your own Nut or Oat Milk to use in this recipe.
This is a delicious and nutritious plant-based breakfast made from chia seeds, which are a good source of omega-3 fatty acids, fibre, iron and calcium. Cinnamon is loaded with powerful antioxidants, such as polyphenols, and has anti-inflammatory properties. In fact, in a study that compared the antioxidant activity of 26 spices, cinnamon was the clear winner – even beating ‘superfoods’ such as garlic.
Serves 2
4 Tbsp chia seeds
250ml (8fl oz/1 cup) dairy, nut or oat milk
1 tsp ground cinnamon
1 tsp vanilla extract
2 Tbsp frozen raspberries
2 Tbsp ground almonds, to serve
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1 / Place all the ingredients except the raspberries into a lidded container and mix well. Then, add the frozen raspberries and mix until combined.
2 / Cover and refrigerate for 2–3 hours, or overnight if possible.
3 / Serve with the ground almonds sprinkled on top.
tips
You can use any fresh or frozen berries for this recipe. I like to make it with frozen mango, which is delicious.
Make your own Nut or Oat Milk to use in this recipe.
figgy apple and cinnamon porridge
Oats are high in antioxidants and polyphenols, and a great source of the minerals manganese, phosphorus, magnesium, copper, iron and zinc. They are also high in the soluble fibre beta-glucan, which has numerous benefits, including helping to reduce cholesterol and blood-sugar levels, promoting satiety and boosting healthy gut bacteria.
Serves 2
80g (3oz/scant 1 cup) jumbo or rolled oats (oatmeal/old-fashioned oats), gluten-free if necessary
300ml (10fl oz/1¼ cups) dairy, nut or oat milk, or more as needed
2 apples, grated
1 tsp ground cinnamon
1 Tbsp finely sliced dried figs
yoghurt of choice, to serve
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1 / Combine the oats and milk in a saucepan and bring to the boil, then reduce the heat and gently simmer for 4–5 minutes, frequently stirring (add more milk, if required).
2 / Stir in the grated apple and cinnamon. Divide between bowls, sprinkle the sliced figs on top, and serve with yoghurt of choice.
tips
This porridge tastes delicious when served with coconut yoghurt.
Make your own Nut or Oat Milk to use in this recipe.
These no-flour banana pancakes are a brilliant way to start the day, as bananas are nutritional powerhouses, packed with energy-giving carbohydrate and heart-healthy potassium. The pancakes are super-quick to make and children love them, too!
Serves 2 / Makes 4–6
2 large bananas
2 eggs
1 tsp ground cinnamon
1 tsp oil, or more as needed
maple syrup, to serve
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1 / Mash the bananas in a bowl, then add the eggs and cinnamon and stir well.
2 / Gently heat the oil in a frying pan (skillet) over a low heat. Add a spoonful of the batter and cook for 2–3 minutes until set, then flip and cook the other side for the same time. Continue until all the batter has been used up, adding more oil to the pan as necessary.
3 / Serve with maple syrup.
options
For a vegan option, replace the eggs with 1 Tbsp apple sauce and a splash of water.
Oats are nutrient dense, containing numerous vitamins and minerals as well as being high in powerful antioxidants. I make this breakfast with raw cacao powder, which is one of the best food sources of magnesium – a mineral essential for energy production. Raw cacao powder is also a source of several minerals, including iron, potassium, copper, zinc, manganese and selenium. In addition to this, raw cacao also contains a compound called phenylethylamine (PEA), which is believed to boost energy levels and mood.
Serves 2
50g (2oz/½ cup) jumbo or rolled oats (oatmeal/old-fashioned oats), gluten-free if necessary
250ml (8fl oz/generous 1 cup) organic Greek yoghurt
125ml (4fl oz/½ cup) dairy, nut or oat milk
2–3 Tbsp raw cacao powder or unsweetened cocoa powder
4 tsp maple syrup
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1 / Add all the ingredients in the listed order to a container with a tight-fitting lid and stir to combine. Put the lid on firmly and place in the fridge overnight or for at least 8 hours.
2 / Stir before serving.
options
For a vegan or dairy-free option, replace the Greek yoghurt with soy or coconut yoghurt, and use a nut or oat milk.
tips
If you don’t have maple syrup you can use honey instead.
Make your own Nut or Oat Milk to use in this recipe.
Nuts are a good plant-based source of protein, as well being a great source of several micronutrients, including vitamin E, magnesium and selenium. In fact, Brazil nuts are the best source of selenium out there, and selenium plays a very important role in supporting your immune system. It helps reduce inflammation and promotes immunity by lowering oxidative stress in your body. Additionally, studies have shown that while increased blood levels of selenium enhance the immune response, a deficiency may harm immune cells and their function. Selenium also plays a role in the regeneration of vitamins C and E, which help increase your immune system’s function. Nuts also contain anti-inflammatory properties and are high in fibre, which helps you to feel full, decreases calorie absorption and improves gut health.
Serves 4
50g (2oz/3½ Tbsp) coconut oil (see Tip)
2–3 Tbsp maple syrup
1 tsp ground cinnamon
1 tsp vanilla or almond extract
1 egg white
50g (2oz/½ cup) rolled oats (oatmeal/old-fashioned oats), gluten-free if necessary
200g (7oz/scant 2 cups) mix of brazil nuts, almonds, hazelnuts and pecans, chopped
4 Tbsp ground flax seed (linseed)
150ml (5fl oz/¾ cup) yoghurt of choice (organic live natural (plain) yoghurt or coconut yoghurt), to serve
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1 / Preheat the oven to 120°C (250°F/gas ½) and grease a baking sheet or line it with baking paper or a silicone baking mat.
2 / In a saucepan over a low heat, gently heat the coconut oil, maple syrup and cinnamon until melted. Remove from the heat, add the vanilla extract, and stir well. Set aside and let cool.
3 / Once the mixture is cool, add the egg white and mix well.
4 / In a bowl, combine the oats, nuts and ground flax seed. Pour in the cooled coconut oil and maple syrup mixture, stirring well.
5 / Spread the mixture over the baking sheet, separating it into small mounds. Bake in the oven for 1–1½ hours until golden, turning the mixture 2–3 times during the cooking time.
6 / Allow to cool and serve with yoghurt.
options
For a vegan option, replace the egg white with either 1 Tbsp apple sauce, ½ mashed banana or 1 Tbsp chickpea (gram) flour.
tips
You can use any combination of nuts and seeds – try experimenting.
If you don’t have maple syrup to hand, you can use honey instead.
Make your own Coconut Oil to use in this recipe.
portobello mushrooms with kale and feta
Portobello mushrooms are mature, white button mushrooms and a healthy, edible type of fungus. They are a great source of the B vitamins, antioxidants and phytonutrients, such as CLA and L-ergothioneine, selenium, copper, potassium and phosphorus. I love using kale in this dish as, out of all the super-healthy greens, kale is king. It is one of the most nutrient-dense foods available and contains more vitamin C than an orange. Kale also contains several potent antioxidants, including quercetin and kaempferol, which have numerous health benefits.
Serves 2
2 Tbsp olive oil
120g (4½oz/3 cups) chopped kale, tough stems removed
50g (2oz) feta, crumbled
4 large portobello mushrooms, stalks removed
small handful of fresh thyme, chopped
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1 / Preheat the oven to 200°C (400°F/gas 6).
2 / Gently heat 1 tablespoon of the olive oil in a large pan over a low–medium heat. Add the kale and sauté for 5 minutes, then add the feta and cook for a further 1–2 minutes.
3 / Meanwhile, place the mushrooms on a baking sheet with the gills facing up, brush with the remaining olive oil and top with the kale and feta mixture. Pop in the oven and cook for 15 minutes.
4 / Serve sprinkled with the thyme.
options
For a vegan or dairy-free option, omit the feta and replace with nutritional yeast.
tips
You can substitute the portobello mushrooms for red (bell) peppers or even aubergine (eggplant).
If you don’t have fresh thyme, use 1 tsp of dried thyme or dried oregano.
Eggs are among the most nutritious foods on the planet, so I love to eat them for breakfast and brunch, especially in this hash. Mushrooms contain B vitamins as well as the potent antioxidant selenium, which helps support the immune system and prevent damage to cells and tissues. In particular, button mushrooms are one of the few non-animal sources of vitamin D.
Serves 2
1 Tbsp olive oil
1 red onion, sliced
250g (9oz/3¾ cups) button mushrooms, sliced
small handful of fresh thyme
250g (9oz/1½ cups) fresh tomatoes, chopped
1 tsp paprika
1 tsp sunflower seeds
2 tsp cider vinegar or white wine vinegar
2 large eggs
freshly ground black pepper
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1 / Gently heat the oil in a large frying pan (skillet) with a lid over a low–medium heat. Add the onion and cook for about 5 minutes until softened. Add the mushrooms and thyme and cook, stirring frequently, for 5 minutes, or until the mushrooms are tender. Reduce the heat to low and add the tomatoes and paprika. Cover the pan with the lid and cook for 5 minutes, adding the sunflower seeds in the last minute of cooking.
2 / Meanwhile, bring a saucepan of water to the boil, add the vinegar, then reduce the heat to low and crack the eggs into the water. Poach for 4–5 minutes.
3 / To serve, top the mushroom hash with the poached eggs and season with freshly ground black pepper.
options
For a vegan option, replace the eggs with smoked tofu.
tips
If you don’t have fresh tomatoes, use a can of chopped tomatoes.
If you don’t have any fresh thyme, use 1 tsp dried thyme or dried mixed herbs.
Also, experiment with different seeds, such as sunflower, pumpkin or flax seeds (linseeds).
poached eggs with spinach and walnuts
Spinach is thought to be of Persian origin, and by the 12th century had been introduced to Europe, where it became synonymous with good health. It is well known for its nutritional qualities and is rich in iron, which plays a central role in the function of red blood cells and also helps to transport oxygen around the body. Spinach is also an excellent source of vitamins K, A and C, and folate, as well as being a good source of manganese, magnesium, iron and vitamin B2.
Serves 2
2 tsp cider vinegar or white wine vinegar
4 medium or large eggs
2 tsp olive oil
350g (12oz/7 cups) spinach, chopped
pinch of paprika
2 tsp chopped walnuts
freshly ground black pepper
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1 / Bring a large saucepan of water to the boil, add the vinegar, then reduce the heat to low and crack the eggs into the water. Poach for 4–5 minutes.
2 / Meanwhile, heat the oil in a large pan over a low–medium heat. Add the spinach, sprinkle with paprika, and allow to wilt for 2 minutes.
3 / Drain the spinach of any excess liquid in a sieve (strainer), then arrange on plates and top with the poached eggs. Season with freshly ground black pepper and sprinkle over the chopped walnuts.
options
For a vegan option, replace the eggs with 150g (5½oz) smoked tofu.
tips
You can use any nuts you have to hand – toasted pine nuts work really well in this dish.
If you fancy a spicier dish, spice it up by adding ½ tsp ground turmeric and ½ tsp ground cumin.
Tofu is a good plant-based protein source, which contains all nine essential amino acids. It is also a valuable source of iron, calcium, manganese and phosphorus. In addition, it contains magnesium, zinc, copper and vitamin B1. I use turmeric a lot in my recipes, as it is a potent anti-inflammatory and antioxidant – its most active compound, curcumin, has many evidence-based health benefits.
Serves 2
2 tsp olive oil
200g (7oz) firm tofu, chopped
1 garlic clove, finely chopped
1 tsp ground turmeric
large handful of spinach, chopped
freshly ground black pepper
2 slices wholegrain or gluten-free bread, toasted, to serve
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1 / Heat the oil in a frying pan (skillet) over a low–medium heat. Add the tofu and garlic and gently fry for 5 minutes, then remove to a plate and set aside.
2 / Add the turmeric and spinach to the pan, along with a twist of black pepper, and cook for 2–3 minutes, adding a splash of water, if required, until the spinach has wilted. Return the tofu mixture to the pan and cook, stirring continuously, for 5–8 minutes until the scramble is the desired consistency.
3 / Season with freshly ground black pepper, and serve with a slice of toasted wholegrain bread.
tips
Black pepper significantly enhances the benefits of the turmeric, so make sure you add a generous twist of freshly ground black pepper.
This has to be my favourite breakfast dish, as it combines two of the most nutritious foods out there – eggs and avocado! Eggs are an excellent source of high-quality yet inexpensive protein, and more than half the protein found in an egg is in the egg white, which also includes vitamin B2. In addition, eggs are also good sources of immunity-supporting vitamin D, vitamins B6 and B12, and minerals such as selenium, iron, zinc and copper. Avocados are an excellent source of monounsaturated fat and fibre – in fact, they have more soluble fibre than any other fruit. They are also a good source of B vitamins and vitamins C, E and K, and the minerals potassium, copper and iron. In addition to containing all these important nutrients, avocados also provide the powerful antioxidants beta-carotene and lutein, as well as omega-3 fatty acids.
Serves 2
1 large avocado
2 medium or large eggs
pinch of paprika
3 slices smoked salmon, thinly sliced
¼ tsp chilli (red pepper) flakes
squeeze of lemon juice
freshly ground black pepper
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1 / Preheat the oven to 200°C (400°F/gas 6).
2 / Halve and de-stone the avocado. Use a spoon to scoop out the flesh from each half into a mixing bowl, ensuring you leave a 1.5cm (½in) depth of avocado flesh still attached to the skins. Place the avocado halves in a baking tin (pan), crack one egg into each half and sprinkle with paprika. Place the thinly sliced smoked salmon on top, then pop into the oven to bake for 8–10 minutes.
3 / Meanwhile, mash the avocado flesh in the bowl, then add the chilli flakes and lemon juice and mix well.
4 / Remove the baked avocado halves from the oven, season with freshly ground black pepper, and serve with the mashed avocado on the side.
options
For a vegan option, replace the eggs with chopped walnuts – avocado and walnuts are a winning combination. If you replace the eggs with walnuts, make sure you reduce the cooking time to 5–7 minutes.
