Miso means ‘fermented beans’ in Japanese, and in Japan it is traditional to eat miso soup once a day, even at breakfast. It is believed to stimulate digestion and energize the body. Miso paste is made from fermented soybeans and grains and contains millions of beneficial bacteria. In addition, miso is a complete source of protein and rich in a variety of nutrients and beneficial plant compounds.
Serves 4
3–4 tsp instant dashi (Japanese stock) or 3 tsp vegetable bouillon powder
4 spring onions (scallions), finely sliced
2 Tbsp miso paste
200g (7oz) silken tofu, cubed
1 Tbsp sweet rice wine
1 Tbsp soy sauce
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1 / Bring 800ml (27fl oz/scant 3½ cups) water to the boil in a saucepan and stir in the dashi or vegetable bouillon powder. Add the sliced onions and simmer for 2 minutes.
2 / Meanwhile, put the miso paste into a small bowl, add a ladleful of the hot broth and whisk until smooth. Add the paste to the saucepan and whisk to combine. Add the tofu, sweet rice wine and soy sauce and gently heat through without boiling.
3 / Serve immediately.
options
For a gluten-free option, replace the soy sauce with tamari.
tips
Try adding wakame seaweed to the recipe. It has a subtly sweet flavour that counterbalances the umami taste of the miso and dashi. Also, the chewiness adds bulk to the soup, as well as providing a contrasting texture.
Chicken is high in protein, which helps support the immune system, and is also a good source of vitamins and minerals, such as B vitamins, which support immunity and aid digestion. It is also high in tryptophan, which helps your body produce serotonin, resulting in enhanced mood. This soup is loaded with antioxidant-rich vegetables and the ginger not only gives it a kick, but is among the healthiest spices on the planet – it is packed with bioactive compounds that have powerful benefits for your brain and body.
Serves 4
2 Tbsp olive oil
1 onion, finely chopped
1 garlic clove, finely chopped
3cm (1in) piece of fresh root ginger, grated
2 skinless and boneless chicken thighs, cubed
3 carrots, sliced
1 medium sweet potato, roughly chopped
1 head broccoli, roughly chopped
freshly ground black pepper
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1 / Heat the oil in a saucepan over a medium heat. Add the onion, garlic and ginger and cook until lightly browned. Add the chicken, carrots, sweet potato and broccoli, along with 850ml (29fl oz/3½ cups) water, and simmer over a low heat for about 1 hour (if it starts to look dry, you can add another 3 tablespoons of water during cooking).
2 / Remove from the heat and transfer to a food processor or blender and blitz until creamy and smooth. Season to taste with freshly ground black pepper
options
For a vegan option, replace the chicken with 1 x 400g (14oz) can drained chickpeas (garbanzo beans).
tips
This is a really versatile recipe – you can use whatever vegetables you have to hand. Pumpkin, celery and leeks all work well here.
This is a very quick and nutritious soup. Green peas are a good source of plant-based protein, and contain several different vitamins and minerals, as well as being high in fibre. The basil not only makes this soup taste delicious, but it also provides beneficial plant compounds that have antioxidant, anti-inflammatory and other health properties.
Serves 4
1 Tbsp olive oil
1 white onion, finely chopped
500g (1lb 2oz/4 cups) frozen petits pois
small handful of basil leaves, chopped
small handful of mint leaves, chopped
1 tsp sea salt (kosher salt)
freshly ground black pepper
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1 / Gently heat the oil in a saucepan over a medium heat. Add the onion and cook for about 5 minutes, or until softened. Add two-thirds of the peas along with 600ml (20fl oz/2½ cups) water and half each of the basil and mint. Stir in the salt and bring to the boil, then reduce the heat and simmer for 20 minutes, or until the peas are tender.
2 / Remove from the heat and transfer the soup to a food processor or blender along with the remaining peas, basil and mint (you may need to do this in batches). Blitz until creamy and smooth.
3 / Transfer back to the saucepan and gently heat through.
4 / Season with freshly ground black pepper and serve.
lentil and butternut squash soup
Lentils are an inexpensive plant-based protein source loaded with B vitamins, magnesium, zinc and potassium. As they are made up of over 25 per cent protein, they’re an excellent meat alternative. They’re also a valuable source of iron, a mineral that is sometimes lacking in a plant-based diet. In addition, they’re fibre-rich, which is exactly what we need to help support gut function and overall gut health.
Serves 4
2 Tbsp olive oil
2 red onions, finely chopped
2 garlic cloves, finely chopped
1 medium butternut squash, peeled and roughly chopped
110g (4oz/⅔ cup) dried red lentils
1 litre (34fl oz/generous 4 cups) hot vegetable stock (bouillon)
juice of ½ lemon
freshly ground black pepper
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1 / Gently heat the oil in a saucepan over a medium heat. Add the onions and garlic and cook for about 5 minutes until softened. Add the butternut squash, lentils and hot stock and stir well. Reduce the heat to low and simmer for 30–35 minutes until the butternut squash is soft and the lentils are cooked.
2 / Remove from the heat and transfer the soup to a food processor or blender. Add the lemon juice and blitz until creamy and smooth. Season to taste with freshly ground black pepper.
tips
You can use any kind of dried lentils you have to hand – red, yellow, brown, green or black. I tend to use red or yellow lentils for this soup, as they provide a sweet, nutty flavour and a lovely colour when combined with the butternut squash. Also, if you don’t have dried lentils, you can always use canned.
Substitute pumpkin for the butternut squash, if you prefer.
This tastes super with a little ‘heat’, so try spicing it up with 1 tsp chilli powder or ground cumin.
roasted pepper and tomato soup
Red peppers are very high in vitamin C, and also include good amounts of vitamins K, E and A, folate and potassium. They also contain antioxidants such as capsanthin (responsible for giving them their brilliant colour), violaxanthin, lutein, quercetin and luteolin, which are all associated with many health benefits.
Serves 4
3 red (bell) peppers, deseeded and halved
1 red onion, halved
500g (1lb 2 oz) ripe tomatoes, halved
3 garlic cloves, peeled and left whole
3 Tbsp olive oil
2 celery sticks, chopped
900ml (30fl oz/scant 4 cups) hot vegetable stock (bouillon), or more as needed
2 Tbsp tomato purée (paste)
1 Tbsp sundried tomato paste
freshly ground black pepper
1 Tbsp chopped fresh basil, to garnish
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1 / Preheat the oven to 200°C (400°F/gas 6).
2 / Arrange the peppers, onion, tomatoes and garlic on a baking sheet. Drizzle with 2 tablespoons of the olive oil, then roast on the top shelf of the oven for 30–35 minutes until tender.
3 / Meanwhile, heat the remaining tablespoon of olive oil in a saucepan with a lid over a low–medium heat and gently sauté the celery for 3–4 minutes. Add the hot stock, tomato purée and sundried tomato paste and bring to the boil, then reduce the heat, cover and simmer for 8–10 minutes.
4 / Meanwhile, gently remove the outer skin from the roasted peppers and tomatoes. Roughly chop them. Chop the onion and garlic, then add to the saucepan along with the peppers and tomatoes. Cook for 5–6 minutes over a low–medium heat, stirring frequently.
5 / Remove from the heat, transfer the soup to a food processor or blender and blitz until creamy and smooth (add a little more stock, if required, to reach the desired consistency). Season to taste with freshly ground black pepper.
6 / Serve, sprinkled with the fresh basil.
tips
In place of fresh tomatoes, you can use canned chopped tomatoes, and if you don’t have fresh basil to hand, you can use dried basil instead.
Spice this up by adding 1 tsp chilli powder or ground cumin.
Watercress is part of the Brassicaceae family of vegetables, which also includes cauliflower, cabbage and kale. It is a good source of vitamin C, which supports immunity, and is also an excellent source of vitamin K, which is a fat-soluble vitamin necessary for blood clotting and healthy bones. Watercress also contains lutein and zeaxanthin, which are antioxidant compounds in the carotenoid family and very beneficial to our health.
Serves 4
1 Tbsp olive oil
1 white onion, finely chopped
1 garlic clove, finely chopped
150g (5½oz/3 cups) watercress, chopped
150g (5½oz/3 cups) spinach, chopped
700ml (24fl oz/3 cups) freshly boiled water
freshly ground black pepper
4 Tbsp crème fraîche, to serve (optional)
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1 / Heat the oil in a saucepan over a low–medium heat. Add the onion and garlic and cook for about 5 minutes, or until softened. Add the watercress and cook for 1 minute, then add the spinach and cook for a further minute. Add the boiling water, stir, and cook for a further 2 minutes.
2 / Remove from the heat, transfer the soup to a food processor or blender, and blitz until creamy and smooth. Season to taste with freshly ground black pepper.
3 / Serve with a drizzle of crème fraîche, if using.
tips
In place of crème fraîche you can use coconut yoghurt.
summertime avocado and cucumber soup
I’ve already mentioned how wonderful avocados are, being my number one go-to food source of monounsaturated fat and containing potent antioxidants. Cucumbers can help lower inflammatory response in the body, and they also contain polyphenols called lignans, which can potentially reduce the risk of cardiovascular disease and certain cancers.
Serves 4
4 small ripe avocados, halved, stone removed and flesh scooped out, plus extra to garnish if desired
4 small cucumbers, peeled and quartered, plus extra to garnish if desired
2 white onions, quartered
2 garlic cloves, peeled
large handful of fresh coriander (cilantro) leaves
juice of ½ lemon
pinch of ground cumin
freshly ground black pepper
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1 / Place all the ingredients, except the black pepper, in a food processor or blender. Add 300ml (10fl oz/1¼ cups) water and blitz until smooth and creamy (add a little more water, if required, to reach the desired consistency).
2 / Transfer to the fridge to chill for 50 minutes.
3 / Serve chilled, seasoned with freshly ground black pepper and extra chopped avocado and cucumber if desired.
chicken, broccoli and beetroot salad
Packed with essential nutrients, beetroots are a great source of folate, manganese, potassium, iron, vitamin C and fibre. Beetroot (beets) have been associated with numerous health benefits, including improved blood flow, lower blood pressure and increased exercise performance. Many of these benefits are due to their high content of inorganic nitrates. In addition, both beetroot and broccoli contain betaine, which boosts production of the happy hormone, serotonin.
Serves 4
250g (9oz) thin-stemmed broccoli
2 Tbsp olive oil
4 skinless chicken breasts
120g (4½oz/generous 2 cups) watercress
3 spring onions (scallions), finely sliced
juice of ½ lime, plus extra wedges to serve
2 beetroot (beets), peeled and grated
1 tsp nigella (charnushka) seeds
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1 / Bring a large saucepan of water to the boil, then reduce to a simmer and add the broccoli. Cook for 2 minutes, then drain and set aside.
2 / Meanwhile, gently heat 1 tablespoon of the oil in a large sauté pan over a low heat. Add the broccoli and cook for 3 minutes, turning frequently. Set aside on a separate plate.
3 / Brush the chicken breasts with the remaining olive oil, then add to the sauté pan, increase the heat to medium and cook for 5–7 minutes on each side, or until cooked through. Set aside and leave to cool.
4 / Once cool, slice the chicken breasts. Place the watercress in a large bowl and toss through the broccoli, spring onions and lime juice. Add the grated beetroot and sliced chicken, then season with ground black pepper and sprinkle with the nigella seeds.
options
For a vegan option, replace the chicken breasts with chickpeas (garbanzo beans).
Salmon is a fatty fish loaded with healthy omega-3 fatty acids and vitamin D, which plays an extremely important role in supporting our immune systems. However, not all salmon is created equal – farmed salmon contains up to three times more saturated fat than wild salmon. Additionally, wild salmon is higher in vitamin D, and minerals such as iron, zinc and potassium, so do opt for wild salmon over farmed salmon, if possible.
Serves 2
1 Tbsp extra-virgin olive oil
3 tsp soy sauce
zest and juice of 1 lime
2cm (¾in) piece of fresh root ginger, grated
small handful of fresh coriander (cilantro), finely chopped
2 wild salmon fillets
1 red (bell) pepper, halved and deseeded
10 cherry and/or baby heritage tomatoes
salad leaves of your choice, to serve
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1 / Preheat the oven to 200°C (400°F/gas 6) and line a baking sheet with baking paper or foil.
2 / In a large bowl, mix together the oil, soy sauce, lime zest and juice, ginger and fresh coriander. Place the salmon in the marinade and set aside for 15 minutes.
3 / Place the marinated salmon, pepper halves and tomatoes on the lined baking sheet and cook in the oven for 15 minutes.
4 / Remove and serve on a bed of salad leaves.
options
For a vegan option, replace the salmon with firm tofu, cut into chunks.
For a gluten-free option, replace the soy sauce with tamari.
tips
If you don’t have fresh coriander (cilantro) to hand, use 1 tsp ground coriander instead.
Chicory, also known as endive, is a wonderful vegetable that can be eaten raw or cooked and comes in red and white varieties. I use both in this salad, where the bitter chicory leaves are balanced perfectly by the sweetness of the apple.
Serves 4
2 sweet apples, cored and cut into thin slices
juice of 1 lemon
1–2 tsp olive oil
½ tsp coriander seeds, crushed
2 heads red chicory (endive), leaves separated
2 heads white chicory (endive), leaves separated
120g (4½oz/generous 2 cups) rocket (arugula)
80g (3oz/generous ½ cup) pine nuts
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1 / Place the thinly sliced apples in a dish, dress with the lemon juice and olive oil and sprinkle over the coriander seeds.
2 / In a separate dish, toss the chicory leaves together with the rocket. Add the apple slices and juices to the salad leaves, sprinkle with the pine nuts and serve.
tips
You can replace the rocket with watercress or baby spinach.
Be sure to use sweet apples for this salad, the sweeter the better! I use either Fuji or Gala, and they work perfectly with the chicory leaves.
warm chicken and asparagus salad
Chicken is high in protein and lower in fat compared to other animal sources like beef, particularly the breast meat. In addition, chicken is a great source of iron, zinc, selenium and B vitamins. Asparagus is another great source of nutrients, including fibre, folate and vitamins A, K and C.
Serves 4
8 new potatoes, halved if big
1 Tbsp olive oil
3 chicken breasts, sliced
2 garlic cloves, crushed
150g (5½oz) asparagus
2 little gem lettuces, leaves separated
Homemade Vinaigrette, to serve
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1 / Bring a large pan of water to the boil, add the potatoes and cook for 10 minutes. Drain and set aside.
2 / Gently heat the olive oil in a sauté pan over a medium heat, add the sliced chicken and cook until golden on all sides. Add the garlic and asparagus and sauté until the chicken is cooked through and the asparagus is lightly browned and tender.
3 / Arrange the lettuce leaves in a large serving dish and top with the chicken, asparagus and potatoes. Drizzle with vinaigrette and serve.
options
For a vegan option, replace the chicken with 300g (10½oz/2 cups) chickpeas (garbanzo beans).
Tuna in spring water is a super source of protein, and also a good source of phosphorous, iron, magnesium, vitamin A and the B vitamins, niacin and riboflavin. In addition, it has a high content of omega-3 fatty acids, which support the immune, endocrine and cardiovascular systems. The fennel – a great prebiotic food source – works really well with the tuna and beans in this recipe, and it also provides important nutrients such as vitamin C, magnesium, calcium, potassium and manganese. In addition, the powerful antioxidants in fennel, such as quercetin and vitamin C may help to decrease inflammation and levels of inflammatory markers.
Serves 4
zest and juice of 2 lemons
2 tsp wholegrain mustard
2 Tbsp olive oil
2 x 400g (14oz) cans cannellini beans, drained and rinsed
small bunch of dill, chopped
1 small fennel bulb, thinly shaved
1 cucumber, peeled and finely chopped
2 x 150g (5½oz) cans tuna in spring water, drained
2 Tbsp pumpkin seeds
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1 / First, make the dressing. Combine the lemon zest and juice, mustard and olive oil in a small container or jar with a tight-fitting lid and shake for 30 seconds.
2 / Meanwhile, put the beans into a large bowl and pour the dressing over, stirring to make sure the beans are evenly coated. Add the dill, fennel and cucumber, then gently stir in the tuna. Sprinkle with the pumpkin seeds and serve.
options
For a vegan option, replace the tuna with extra cannellini beans, or add in some butter (lima) beans.
tips
Tuna does contain mercury, so I would suggest keeping your intake to once a week and opt for a low-sodium variety of canned tuna.
Beetroot (beets) are sweet and taste delicious in salads; combined with carrots, they make the perfect combination! Carrots are a particularly good source of beta-carotene, vitamin K, potassium, antioxidants and fibre. They also have a number of health benefits, and have been linked to lower cholesterol levels and improved eye health. This salad tastes delicious with the toasted pine nuts, which pack a nutrient punch, too, being good sources of vitamin E, copper, magnesium and zinc.
Serves 4
4 Tbsp olive oil
juice of ½ lime
3 Tbsp tamari
2 beetroot (beets), peeled and grated
250g (9oz/2 cups) carrots, grated
150g (5½oz/generous 1 cup) pine nuts,
100g (3½oz/¾ cup) sesame seeds
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1 / In a bowl, mix together the oil, lime juice and tamari.
2 / In a separate bowl, toss together the grated beetroot and carrots.
3 / Meanwhile, gently toast the pine nuts and sesame seeds in a dry pan over a low heat, frequently turning until lightly browned. Set aside to cool.
4 / Mix the lime and tamari dressing into the grated beetroot and carrot mixture. Once the nuts and seeds are cool, sprinkle them over the salad and serve.
tips
You can use whatever seeds and nuts you have to hand – pumpkin seeds and walnuts also work really well with the beetroot and carrot.
kale and goat’s cheese frittata
I love frittatas as they are so quick and straightforward, yet so nutrient dense. This gluten-free vegetarian frittata is packed with kale, which is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. It is super-high in vitamins A, C and K, and antioxidants, such as the flavonoids quercetin and kaempferol. Goat’s cheese is also a good source of protein and healthy fats. Additionally, goat’s milk contains capric acid, a medium-chain fatty acid that has been shown to possess antibacterial and anti-inflammatory properties.
Serves 4
1 Tbsp olive oil
2 red onions, finely chopped
200g (7oz/5 cups) curly kale, chopped
2 Tbsp balsamic vinegar
8 medium or large eggs, beaten
120g (4½oz) goat’s cheese, chopped into chunks
freshly ground black pepper
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1 / Preheat the oven to 180°C (350°F/gas 4).
2 / Gently heat the oil in an ovenproof frying pan (skillet) over a low heat. Add the onions and cook for 5 minutes until browned and softened, then add the kale and cook for a further 5–6 minutes. Add the balsamic vinegar and cook for 1 minute. Add the eggs, stir once, then leave to cook over a low–medium heat for 5 minutes until the frittata is turning golden on the bottom and the egg is almost set.
3 / Sprinkle the goat’s cheese over the frittata, then transfer the pan to the oven for 10–12 minutes until the cheese bubbles and the frittata is cooked in the middle.
4 / Season to taste with freshly ground black pepper.
sundried tomato, feta and basil omelette
Sundried tomatoes are intensely flavoured and are a concentrated source of nutrients. They provide vitamins C and K, and iron, along with lycopene, an antioxidant associated with lower risk of certain cancers.
Serves 2
2 large ripe tomatoes, finely chopped
2 sundried tomatoes, finely chopped
2 Tbsp feta, crumbled
5 basil leaves, finely chopped
2 spring onions (scallions), finely chopped
2 Tbsp olive oil
4 medium or large eggs, beaten
freshly ground black pepper
To serve:
mixed salad
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1 / Combine the fresh tomatoes, sundried tomatoes, feta, basil, spring onions and 1 tablespoon of the olive oil in a bowl.
2 / Gently heat the remaining oil in a frying pan (skillet) over a low heat and pour in the eggs. Cook until set and lightly browned, then turn and cook the other side. Tip half of the tomato and feta mixture onto one half of the omelette, fold the other half of the omelette over to enclose the filling, and leave in the pan for a further 45 seconds.
3 / Season to taste with freshly ground black pepper and serve with a mixed salad and some crunchy coleslaw.
options
For a dairy-free option, replace the feta with 1 Tbsp nutritional yeast.
tips
Omelettes are so versatile – you can add anything you have to hand. Try making an omelette filled with finely diced butternut squash, halloumi and chilli – it’s one of my absolute favourites. You could also use button mushrooms, smoked salmon and asparagus.
I use red bell peppers in this frittata as they are good sources of vitamins K, E and A, folate and potassium. They are also very high in vitamin C and contain powerful antioxidants, such as capsanthin, violaxanthin, lutein, quercetin and luteolin, which have been demonstrated to provide several benefits to health.
Serves 4
1 Tbsp olive oil
2 red (bell) peppers, deseeded and chopped
1 red onion, diced
2 garlic cloves, crushed
4 medium or large eggs
2 handfuls of rocket (arugula), chopped
3 Tbsp pesto
handful of fresh basil, chopped
100g (3½oz) mozzarella, chopped
freshly ground black pepper
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1 / Preheat the grill (broiler) to medium-high.
2 / Meanwhile, heat the olive oil in an ovenproof frying pan (skillet) over a low–medium heat. Add the red peppers and cook until softened. Stir in the onion and cook for 3 minutes, then add the crushed garlic and cook for a further 2 minutes.
3 / Meanwhile, whisk the eggs in a bowl along with the rocket, pesto and fresh basil. Season with freshly ground black pepper.
4 / Pour the egg mixture into the frying pan and cook for 3–5 minutes until the bottom of the frittata is almost set. Scatter the mozzarella over the frittata, then pop the pan under the grill for about 10 minutes or until the frittata is cooked in the middle.
tips
Make your own pesto to use in this recipe.
broccoli and potato frittata with a bean salad
Broccoli is a nutritional powerhouse full of vitamins, minerals, fibre and antioxidants. It also contains various bioactive compounds that have been demonstrated to decrease inflammation in your body’s tissues. Additionally, eating fibre-rich foods like broccoli may help play a role in maintaining healthy gut function.
Serves 4
120g (4½oz) new potatoes
200g (7oz) Tenderstem broccoli
1 x 400g (14oz) can mixed beans, drained
200g (7oz) green beans, trimmed and halved
2 Tbsp olive oil
2 garlic cloves, crushed
6 medium or large eggs
80g (3oz/⅓ cup) ricotta cheese
1 tsp apple cider vinegar
small bunch of basil, chopped
freshly ground black pepper
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1 / Bring a large saucepan of water to the boil and boil the potatoes for 10–12 minutes until tender. Add the broccoli for the last 2 minutes of cooking. Drain, then slice the potatoes into thick pieces.
2 / Meanwhile, place the mixed beans and green beans in a separate pan, cover with water and bring to the boil. Reduce the heat and simmer for 3 minutes or until the green beans are tender. Drain and set aside in the pan.
3 / Preheat the grill (broiler) to medium-high.
4 / Gently heat 1 tablespoon of the oil in an ovenproof frying pan (skillet) over a low heat. Add the garlic and cook for 1 minute, then add the potatoes and broccoli and stir to coat in the oil.
5 / Lightly beat the eggs in a bowl and pour over the potato and broccoli mixture. Cook for 3–5 minutes until the bottom of the frittata is almost set. Scatter the ricotta over the frittata, then pop the pan under the grill for 8–10 minutes or until the frittata is cooked in the middle.
6 / Meanwhile, mix the remaining olive oil with the cider vinegar in a small bowl and pour over the beans. Stir in the chopped basil and season to taste with freshly ground black pepper.
7 / Slice the frittata into 4 equal slices and serve with the bean salad.
options
For a dairy-free version, omit the ricotta and sprinkle with nutritional yeast flakes once the frittata is cooked.
In place of ricotta, use feta or goat’s cheese. Cow’s dairy can be inflammatory for some people, so using anti-inflammatory goat or sheep dairy (e.g. in feta) can be helpful.
Black beans are a staple food in Central and South America. Like many other beans, they are a great source of protein, fibre and folate. Avocados are also an excellent source of fibre, as well as being rich in antioxidants and healthy monounsaturated fat.
Serves 4
1 Tbsp olive oil
2 garlic cloves, finely sliced
4 medium or large eggs
2 x 400g (14oz) cans black beans, drained
400g (14oz) cherry tomatoes
2 tsp paprika
2 avocados, preferably Hass, flesh removed and sliced
1 lime, quartered
freshly ground black pepper
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1 / Gently heat the olive oil in a large frying pan (skillet) over a low heat. Add the garlic and cook until softened, then crack in the eggs on different sides of the pan. Cook until almost set, then add the beans and tomatoes, sprinkle with the paprika and gently heat through.
2 / Remove from the heat and place the sliced avocado on top of the beans and tomatoes. Squeeze the juice of 1 lime wedge onto each egg and season to taste with freshly ground pepper.
3 / Serve from the pan at the table.
options
For a vegan option, omit the eggs and replace with pinto beans.
tips
Try spicing it up by adding finely sliced red chilli – it gives a delicious kick.
grain-free spinach and parmesan quiche
This flour-free quiche is completely gluten-free, and is incredibly quick and easy to make – literally whisk all the ingredients together and pop in the oven!
Serves 4
2 tsp olive oil
4 medium or large eggs
125ml (4fl oz/½ cup) crème fraîche
100g (3½oz/1½ cups) finely grated Parmesan
large handful of spinach, roughly chopped
2 garlic cloves, crushed
freshly ground black pepper
To serve:
green salad
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1 / Preheat the oven to 180°C (350°F/gas 4) and grease an ovenproof dish with the olive oil.
2 / In a large bowl, whisk the eggs and crème fraîche together, then stir in the Parmesan, spinach and garlic. Pour the egg mixture into the prepared dish and bake in the oven for 20–25 minutes until cooked through.
3 / Season to taste with freshly ground black pepper.
4 / Serve with a green salad dressed with vinaigrette.
tips
This is also delicious served with Crunchy Coleslaw.
This is a wonderful anti-inflammatory recipe that your gut will absolutely love. Broccoli is a rich source of fibre, as well as of multiple vitamins and minerals, including vitamin C, which helps to support healthy immune response. Broccoli also provides powerful antioxidants that may aid in supporting cells and tissues throughout your body. In addition, turmeric – and particularly its most active compound, curcumin – has many evidence-based health benefits – it is a potent antioxidant and anti-inflammatory.
Serves 4
2 tsp olive oil
1 red onion, chopped
1 small head of broccoli, chopped into small pieces
1 tsp ground turmeric
4 large eggs
2 avocados, preferably Hass, flesh removed and chopped
freshly ground black pepper
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1 / Gently heat the oil in a frying pan (skillet) over a low heat. Add the red onion and broccoli and sauté for about 5 minutes. Add the turmeric, crack in the eggs, and combine with the onion and broccoli. Cook until the egg is firm, then add the avocado and stir through, breaking the mixture up a little.
2 / Serve, seasoned to taste with freshly ground black pepper.
options
For a vegan option, replace the eggs with 100g (3½oz) silken tofu.
Chickpeas, also known as garbanzo beans, are a great source of fibre and protein. Also, many scientific studies have shown that beans and legumes can help reduce weight, risk factors for heart disease and potentially even the risk of cancer, especially when they replace red meat in the diet.
Serves 4
2 Tbsp olive oil
1 white onion, chopped
1 carrot, grated
1 tsp ground cumin
1 tsp curry powder
1 tsp ground turmeric
1 x 400g (14oz) can chickpeas (garbanzo beans), drained
1 egg, whisked
zest and juice of 1 lemon
freshly ground black pepper
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1 / Heat 1 tablespoon of the olive oil in a frying pan (skillet) over a medium heat. Add the onion and grated carrot and cook for 5 minutes. Add the spices, stir well, and cook for 3 minutes, then transfer the mixture to a mixing bowl and let cool.
2 / Add the chickpeas and the egg to the mixing bowl and use a hand-held blender to thoroughly combine the mixture. Add the lemon zest and juice, mix well, then season with freshly ground black pepper. Shape the mixture into 4 patties and place in the fridge for 30 minutes to firm up.
3 / When ready to cook, heat the remaining tablespoon of olive oil in a frying pan over a medium heat. Add the burgers and cook for 6 minutes on each side, turning once during cooking.
options
For a vegan option, replace the egg with 1 Tbsp flax seeds (linseeds) or chia seeds, or 1 Tbsp coconut yoghurt.
tips
Serve these burgers with Crunchy Coleslaw.
Turkey is rich in protein and an excellent source of numerous vitamins and minerals, including B vitamins and selenium, zinc and phosphorus, which are essential to health.
Serves 4
1 white onion, chopped
2 garlic cloves, crushed
2 tsp dried mixed herbs
large handful of fresh coriander (cilantro)
zest of 1 lime
½ tsp sea salt (kosher salt)
freshly ground black pepper
4 Tbsp olive oil
400g (14oz) minced (ground) turkey
To serve:
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1 / Place the onion, garlic, mixed herbs, coriander, lime zest, salt, some pepper and 1 tablespoon of the oil into a blender or food processor and blitz to combine.
2 / Transfer the mixture to a mixing bowl, add the turkey and mix well (you may find this easier using your hands). Shape the mixture into 6–8 patties and place in the fridge for 25 minutes to firm up.
3 / Heat the remaining 3 tablespoons of oil in a large frying pan (skillet) over a medium heat. Add the burgers and cook for 6–8 minutes on each side, turning once, until they are browned and cooked through in the middle.
4 / Serve with coleslaw and sweet potato wedges.
Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous. Tofu also contains magnesium, copper, zinc and vitamin B1.
Serves 4
6 Tbsp peanut butter
2 tsp soy sauce
2 limes: 1 juiced; 1 cut into wedges
400g (14oz) firm tofu, cut into chunks
2 Tbsp peanuts, roasted
You will need 8 skewers
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1 / In a small bowl, combine the peanut butter, soy sauce and lime juice with 75ml (2½fl oz/⅓ cup) water.
2 / Pour half of the satay sauce mixture into a roasting tin (pan), add the tofu and coat well. Leave to marinate for at least 30 minutes, if possible (don’t worry if you don’t have time – it’s not essential).
3 / Meanwhile, preheat the grill (broiler) to high.
4 / Thread the chunks of marinated tofu onto skewers and place on a baking sheet. Place under the grill and cook the skewers for 4–5 minutes, turning until browned on all sides.
5 / Remove from the heat and drizzle the remaining satay sauce over the tofu. Sprinkle over the peanuts and serve with the lime wedges.
options
For a gluten-free option, use tamari in place of the soy sauce.
tips
I have used almond butter when I didn’t have any peanut butter and it worked a treat – so, do experiment with different nut butters.
Halloumi is high in protein, making it a good vegetarian option. It is an excellent source of calcium, providing 70 per cent of the adult recommended daily allowance in one portion. It also contains zinc, selenium, magnesium, vitamin A and many of the B vitamins. However, it is high in salt and saturated fat, so enjoy it in moderation.
Serves 4
250g (9oz) halloumi, cut into 16 cubes
1 large red onion, cut into bite-size pieces
1 yellow (bell) pepper, cut into bite-size pieces
1 red (bell) pepper, deseeded and cut into bite-size pieces
2 courgettes (zucchini), halved and cut into bite-size wedges
16 cherry tomatoes
4 Tbsp olive oil
2 tsp paprika
For the raita:
250ml (8fl oz/generous 1 cup) organic Greek yoghurt
½ cucumber, grated or diced
1 garlic clove, crushed
3cm (1in) piece of fresh root ginger, grated
3–4 mint leaves, chopped
juice of ½ lime
½ tsp garam masala
pinch of sea salt (kosher salt)
freshly ground black pepper
You will need 8 skewers
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1 / Preheat the grill (broiler) to high.
2 / Place the halloumi, onion, peppers, courgettes and tomatoes in a large mixing bowl. Add the olive oil and make sure everything is well coated with the oil. Alternately thread the halloumi and vegetables onto the skewers and sprinkle with the paprika.
3 / Grill (broil) for about 5 minutes, turning frequently until coloured on all sides.
4 / Meanwhile, add all the ingredients for the raita to a mixing bowl. Mix well and adjust the seasoning to taste.
5 / Serve immediately.
tips
If you don’t have time to make the raita, you can just use Greek yoghurt or thick live natural (plain) yoghurt as a dipping sauce. As well as a great dressing for these kebabs, raita is a perfect accompaniment to a curry.
beetroot, spinach and goat’s cheese couscous
Once considered a North African delicacy, couscous is now eaten all over the world. One of the most important nutrients in couscous is selenium, which is an essential mineral with many health benefits. It’s a powerful antioxidant that helps your body repair damaged cells and reduces inflammation, thus decreasing oxidative stress, which in turn promotes immunity. About 150g (5½oz/scant 1 cup) of couscous contains more than 60 per cent of the recommended daily intake of selenium. Combined with beetroot (beets) and goat’s cheese, this dish packs a nutritional punch.
Serves 4
zest and juice of 1 lemon
zest and juice of 2 oranges
280g (10oz/1¾ cups) couscous
150g (5½oz) goat’s cheese, crumbled
80g (3oz/⅔ cup) walnuts, chopped
4 small beetroot (beets), cooked and cut into small chunks
freshly ground black pepper
To serve:
4 handfuls of baby spinach
1 / Bring 200ml (7fl oz/scant 1 cup) water to the boil in a saucepan. Reduce the heat to medium, add the lemon and orange zests and juices and simmer for 2 minutes.
2 / Put the couscous into a large bowl and pour over the hot infused water. Mix well, cover the bowl with a plate, and let rest for 5–6 minutes until the liquid is absorbed.
3 / Fluff up the couscous with a fork, then add the goat’s cheese, walnuts and beetroot. Season with freshly ground black pepper.
4 / When you are ready to eat, toss the baby spinach leaves through and serve with vinaigrette.
options
For a gluten-free option, replace the couscous with quinoa, which is a great plant-based protein source.
For a vegan or dairy-free option, replace the goat’s cheese with chia seeds and sprinkle with nutritional yeast.
tips
This is a great recipe to double up, as you can then enjoy it the next day as a lunchbox lunch. If you leave tossing the baby spinach through to the last minute (keep it on top of the couscous), this will make sure it doesn’t go soggy if you are transporting it to work with you.
This makes a quick, delicious, protein-packed lunch that is low-calorie, rich in beneficial omega-3 fats and is dairy- and gluten-free, too. I always try to use wild salmon rather than farmed salmon as it is higher in minerals, such as iron, zinc and potassium. Also, farmed salmon contains up to three times more saturated fat than wild salmon.
Serves 4
2 small courgettes (zucchini)
4 carrots
3 beetroot (beets), cooked and diced
2 red onions, finely chopped
4 Tbsp balsamic vinegar
small bunch of fresh dill, chopped
500g (1lb 2oz) poached salmon or canned wild salmon
4 Tbsp capers, rinsed
freshly ground black pepper
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1 / Use a spiralizer or julienne peeler to shred the courgettes and carrots into long strips, and divide among 4 plates or shallow bowls.
2 / In a bowl, combine the cooked beetroot, red onions, balsamic vinegar and dill. Divide the mixture among the plates, placing it on top of the courgettes and carrots.
3 / Flake the salmon with a fork, then scatter it over the vegetables. Sprinkle with the capers and season to taste with freshly ground black pepper.
options
For a vegan option, replace the salmon with smoked tofu.
Bulgur is a whole grain made from cracked wheat. It’s packed with vitamins, minerals and fibre. Fibre is incredibly important for our health as it has been shown to improve digestion and gut health, as well as reducing chronic disease risk and promoting weight loss.
Serves 4
180g (1⅓oz/1½ cups) bulgur wheat
250g (9oz) ripe tomatoes, finely chopped
1 small cucumber, finely diced
4 spring onions (scallions), finely sliced
juice of 2 lemons
½ tsp freshly ground black pepper
½ tsp ground nutmeg
½ tsp ground ginger
large handful of parsley, stalks removed, finely chopped
small handful of mint leaves, finely chopped
75ml (2½fl oz/⅓ cup) olive oil
pinch of sea salt (kosher salt)
For the dressing:
4 Tbsp olive oil
2 Tbsp lemon juice
1 garlic clove, crushed
½ tsp cayenne pepper
sea salt (kosher salt) and freshly ground black pepper
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1 / Place the bulgur wheat in a large saucepan and cover with water or stock, according to the instructions on the packet. Bring to the boil, then reduce the heat and gently simmer for 10 minutes, adding more water if required. Remove from the heat, cover and set aside for 12–15 minutes.
2 / Add the tomatoes, cucumber and spring onions to the bulgur wheat, along with three-quarters of the lemon juice. Combine the black pepper, nutmeg and ginger together, then add 1 teaspoon of the mixed spices to the bulgur wheat. Add the parsley, mint, olive oil and the remaining lemon juice, then season with sea salt and toss thoroughly.
3 / Meanwhile, whisk all the dressing ingredients together in a bowl, seasoning with salt and black pepper to taste.
4 / Stir the dressing through the salad just before serving.
options
For a gluten-free option, replace the bulgur wheat with quinoa.
homemade hummus with spicy flax seed crackers
These crackers are nutrient dense and ultra-versatile. They can be enjoyed not only with hummus, they also work really well with goat’s cheese, feta, Manchego or even spread with a nut butter. A silicone baking sheet or tray is required for this recipe.
Serves 4
For the crackers:
1 tsp olive oil
½ yellow, orange or red (bell) pepper
100g (3½oz/¾cup) flax seeds (linseeds)
30g (1oz/⅓ cup) ground almonds
30g (1oz/2 Tbsp) chia seeds
¼ tsp chilli powder
2 tsp tomato purée (paste) or passata
For the hummus:
1 x 400g (14oz) can chickpeas (garbanzo beans), drained and rinsed
1 garlic clove, crushed
1 Tbsp tahini
60ml (2¼fl oz/¼ cup) extra-virgin olive oil
½ tsp ground cumin
juice of 1 lemon
pinch of sea salt (kosher salt)
freshly ground black pepper
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1 / First, make the crackers. Preheat the oven to 140°C (275°F/gas 1).
2 / Brush the pepper with the olive oil, place on a baking sheet and pop in the oven for 15–20 minutes, or until softened. Remove from the oven and set aside to cool.
3 / Meanwhile, combine the flax seeds, ground almonds, chia seeds, chilli powder and tomato purée or passata in a food processor or blender along with 25ml (1fl oz/2 Tbsp) water and blitz.
4 / Remove the seeds from the cooled red pepper and roughly chop. Add the pepper to the mixture in the food processor and blitz for 30 seconds. If the mixture crumbles or looks a little dry, then add 1 teaspoon of water.
5 / Turn the mixture out onto the work surface and use a rolling pin to roll it as thin as possible, about 5mm (¼in), then transfer to a silicone baking sheet or tray. Score into squares and bake for about 40 minutes, swivelling the baking sheet a couple of times during baking in case your oven has any hotspots.
6 / Remove the crackers from the oven once golden and crisp, and split into squares.
7 / Meanwhile, make the hummus. Combine the chickpeas, garlic, tahini, oil, cumin and lemon juice in a food processor or blender along with 50ml (2fl oz/scant ¼ cup) water. Blitz for 2–3 minutes, or until smooth. Add the salt and blitz for a further 30 seconds, then season to taste with freshly ground black pepper.
8 / Serve the hummus with the crackers.
option
Tahini is crushed sesame seeds. I have made the hummus before with unsalted almond butter when I didn’t have any tahini and it worked really well!
