coconut chicken and green bean stir-fry
Chicken is high in protein and lower in fat than other animal sources, such as beef, particularly the breast meat. In addition, chicken is a great source of iron, zinc, selenium and B vitamins.
Serves 4
4 chicken breasts, thinly sliced
4 tsp paprika
2 Tbsp coconut oil (see Tip)
400g (14oz) mixed (bell) peppers, deseeded and chopped
1 white onion, chopped
2 garlic cloves, chopped
150g (5½oz) green beans, thinly sliced
1–2 Tbsp soy sauce
freshly ground black pepper
To serve:
200g (7oz/1 cup) brown rice or 1 x recipe quantity Cauliflower Rice
df
1 / Season the chicken with the paprika and set aside.
2 / Heat the coconut oil in a sauté pan over a medium heat, then add the mixed peppers, onion and garlic and cook for 5 minutes. Increase the heat, add the seasoned chicken and green beans and cook for 8–10 minutes, or until the chicken is cooked through. Add the soy sauce 2 minutes before the end of cooking.
3 / Meanwhile, if serving with brown rice, bring a pan of water to the boil and cook the rice according to the packet instructions. If serving with cauliflower rice, follow the instructions.
4 / Season the stir-fry with freshly ground black pepper and serve with brown rice or cauliflower rice.
options
For a vegan option, replace the chicken with 250g (9oz) silken tofu.
For a gluten-free option, use tamari in place of the soy sauce.
tips
Make your own Coconut Oil to use in this recipe.
Aubergine, also known as eggplant, is my favourite vegetable and it works really well in this dish with hake. This is really straightforward and quick to bring together, making it an ideal supper when you are short on time.
Serves 4
1 Tbsp olive oil
1 onion, finely chopped
250g (9oz) aubergine (eggplant), chopped
200g (7oz/generous 1 cup) chopped tomatoes
1 garlic clove, crushed
½ tsp paprika
4 large basil leaves, plus a few extra for sprinkling
600g (1lb 5oz) hake fillets
pinch of sea salt (kosher salt)
freshly ground black pepper
df gf
1 / Heat the olive oil in a large frying pan (skillet) over a low–medium heat. Add the onion and aubergine and cook for 4 minutes, then cover with a lid and let the vegetables steam-fry in their own juices for 5–6 minutes. Stir in the tomatoes, garlic and paprika and cook for 8 minutes, stirring, until the aubergine is soft. Add the basil leaves, then nestle the fish in the sauce, cover the pan and cook for 8–10 minutes, or until the fish is cooked through.
2 / Serve, seasoned with a pinch of sea salt and freshly ground black pepper to taste.
tips
If you don’t have fresh tomatoes, use canned chopped tomatoes.
You can use any white fish in this recipe in place of hake.
Dark chicken meat is higher in vitamins A and D than the white meat. These vitamins play an important role in supporting gut health and immune function, which is why I tend to make this recipe with chicken thighs.
Serves 4
2 Tbsp olive oil
500g (1lb 2 oz) skinless and boneless chicken thighs, chopped into large chunks
1 white onion, chopped
2 garlic cloves, crushed
1 Tbsp medium curry powder
1 tsp ground turmeric
1 tsp ground cardamom
1 Tbsp tomato purée (paste)
200ml (7fl oz/scant 1 cup) coconut yoghurt or organic Greek yoghurt
200ml (7fl oz/scant 1 cup) chicken stock (bouillon)
handful of raisins
freshly ground black pepper
To serve:
gf
1 / Heat the oil in a saucepan over a medium heat. Add the chicken thighs and cook until lightly browned all over, then remove to a plate and set aside.
2 / Add the onion, garlic and curry powder to the same pan and sweat for 5 minutes until the onion starts to soften. Stir in the turmeric and cardamom and cook for a further 4–5 minutes, then add the chicken back to the pan along with the tomato purée. Add the yoghurt and stock gradually, stirring well to incorporate, then reduce the heat and simmer for 30 minutes, stirring occasionally and adding more water if it starts to look dry. Add the raisins and continue to simmer for a further 15 minutes.
3 / Meanwhile, prepare the cauliflower rice according to the instructions.
4 / Season the curry to taste with freshly ground black pepper and serve with the cauliflower rice.
options
For a dairy-free option, use coconut yoghurt instead of Greek yoghurt.
veggie cottage pie with sweet potato mash
I love this plant-based cottage pie as it is packed with nutrients. I always make it with lentils, which are made up of over 25 per cent of protein and are thus a brilliant plant-based alternative to meat. Lentils also contain lots of other important nutrients that support our health, including magnesium, zinc, potassium, iron and B vitamins. I use sweet potatoes over white potatoes in this dish, as they are rich in fibre, vitamins and minerals, and are high in antioxidants that help protect our bodies from free radical damage and chronic disease. Also, the fibre and antioxidants in sweet potatoes promote the growth of beneficial gut bacteria and promote a healthy gut.
Serves 4
2 Tbsp olive oil
1 large onion, sliced
2 large carrots, diced
small bunch of fresh thyme, chopped
150ml (5fl oz/⅔ cup) red wine, vegan if necessary
1 x 400g (14oz) can chopped tomatoes
2 low-salt vegetable stock (bouillon) cubes
1 x 400g (14oz) can black Beluga lentils
1kg (2lb 3oz) sweet potatoes, peeled and cut into chunks
1 tsp ground nutmeg
100g (3½oz/generous 1 cup) grated vegan cheddar
freshly ground black pepper
df gf vg
1 / Gently heat the olive oil in a saucepan over a low heat. Add the onion and sweat for 5 minutes until softened, then add the carrots and most of the chopped thyme, reserving a little for sprinkling over later. Add the wine, 50ml (2fl oz/scant ¼ cup) water and the tomatoes, and crumble in the stock cubes. Simmer for 10–12 minutes. Add the lentils and their canning liquid, cover and simmer for a further 12 minutes until the lentils are pulpy.
2 / Meanwhile, preheat the oven to 180°C (350°F/gas 4).
3 / Bring a large saucepan of water to the boil, add the sweet potatoes and cook for 15 minutes until tender. Drain and mash the potatoes and sprinkle over the nutmeg.
4 / Transfer the cooked lentils to an ovenproof dish, top with the sweet potato mash and scatter over the cheese and the reserved thyme. Pop in the oven and cook for 30 minutes until golden and cooked though. Season to taste with freshly ground black pepper.
options
If you are not vegan or dairy-free, you can use a mature cheddar in place of the vegan cheese.
If you don’t drink alcohol, you can omit the wine and replace with vegetable stock (bouillon).
tips
You can use any kind of lentils in this dish – I tend to use black Beluga lentils as they have a full-bodied flavour and work really well in hearty dishes such as this or casseroles.
This is a great dish to cook in batches and pop in the freezer (it will keep for up to a month in the freezer). Alternatively, you can keep it covered in the fridge for 2 days.
spicy bulgur with roasted peppers
This is a very quick dish that you can make as a supper when you are short on time. Bulgur wheat is a whole grain that has been parboiled, which allows it to be cooked more quickly while retaining a fairly high content of fibre. This dish tastes delicious with the spices and the fresh coriander (cilantro) – a wonderful herb that is a great natural detoxifier and is anti-inflammatory.
Serves 4
200g (7oz/scant 1¼ cups) bulgur wheat
250ml (8fl oz/1 cup) vegetable stock (bouillon), or as needed
1 Tbsp olive oil
½ tsp ground cumin
½ tsp ground cinnamon
zest and juice of 1 lemon
1 x 400g (14oz) can chickpeas (garbanzo beans), drained
1 red or white onion, finely diced
small jar (170g/6oz) roasted (bell) peppers, drained and sliced
small bunch of fresh coriander (cilantro), chopped
freshly ground black pepper
df vg
1 / Place the bulgur wheat in a saucepan and cover with the hot stock, according to the packet instructions. Bring to the boil, then reduce the heat and gently simmer for 10 minutes, adding more water or stock if required. Remove from the heat, cover and set aside for 12–15 minutes.
2 / Meanwhile, mix the olive oil, cumin, cinnamon, lemon zest and juice together in a large mixing bowl. Add the chickpeas, onion, peppers, coriander and finally the bulgur wheat. Mix well and season to taste with freshly ground black pepper.
options
For a gluten-free option replace the bulgur wheat with quinoa.
To roast the pepper yourself, preheat the oven to 220°C (425°F/gas 7). Place 1 red (bell) pepper, halved and deseeded, on a baking sheet and brush with olive oil. Roast for 30 minutes, then remove from the oven and leave to cool. Once cool, remove the skin and cut into slices.
tips
This is a great dish to cook more of and enjoy cold as a lunchbox lunch the next day.
Thanks to the addition of the mixed seafood, this paella is packed with zinc, a mineral that’s essential for good health. Zinc is required for the functions of over 300 enzymes and is involved in many important processes in your body. It metabolizes nutrients, maintains your immune system and repairs body tissues. As your body doesn’t store zinc, you need to eat enough every day to ensure you’re meeting your daily requirements, and this paella is a great way to include it in your diet.
Serves 4
1 Tbsp olive oil
1 red onion, chopped
280g (10oz/1½ cups) paella rice
1 tsp chilli powder
1 tsp ground turmeric
1 x 400g (14oz) can chopped tomatoes
2 garlic cloves, crushed
1 litre (34fl oz/4 cups) fish or chicken stock (bouillon)
1 x 450g (1lb) bag frozen seafood mix
juice of 1 lemon
small handful of flat-leaf parsley, chopped
sea salt (kosher salt) and freshly ground black pepper
lemon wedges, to serve
df gf
1 / Gently heat the olive oil in a wok over a low heat. Add the onion and sweat for 5 minutes until softened, then stir in the rice, chilli powder and turmeric and cook for 1 minute. Add the chopped tomatoes, garlic and stock and cook for about 15 minutes, stirring occasionally, until the rice is almost tender. Stir in the seafood mix, cover and simmer for 8 minutes or until the seafood is cooked through and the rice is completely tender.
2 / Remove from the heat, squeeze over the lemon juice and sprinkle with the parsley, then season with salt and pepper and serve with the lemon wedges.
options
For a vegan option, replace the chicken stock with vegetable stock and the seafood mix with black-eyed beans and kidney beans. Also, add extra veggies, such as peas and red, yellow and orange (bell) peppers.
tips
You can substitute with risotto rice if you don’t have paella rice, and experiment by using whatever veggies you have to hand.
As a way to get my children to eat more vegetables, I often add in 150g (5½oz/generous 1 cup) frozen peas along with the seafood.
caribbean butternut squash curry
Butternut squash is an excellent source of many vitamins and minerals, including magnesium, potassium and manganese. It is also an abundant source of potent antioxidants, including vitamins C, E and beta-carotene. Antioxidants are vital to our health, as they help to reduce inflammation, which may decrease your risk of several chronic diseases.
Serves 4
3 Tbsp coconut oil (see Tip)
1 white onion, chopped
2 garlic cloves, crushed
3cm (1in) piece of fresh root ginger, peeled and finely grated
1 red chilli, deseeded and finely chopped
1 tsp ground turmeric
1 tsp ground cumin
1 small butternut squash (about 600g/1lb 5oz peeled weight), peeled and cut into 3cm (1in) chunks
300ml (10fl oz/1¼ cups) hot vegetable stock (bouillon), or more as needed
200ml (7fl oz/scant 1 cup) organic Greek yoghurt
juice of 1 lime
freshly ground black pepper
To serve:
lime wedges
gf
1 / Heat the coconut oil in a saucepan over a medium heat. Add the onion, garlic, ginger and chilli and sweat for 5 minutes until they start to soften. Stir in the turmeric and cumin and cook for a further 2 minutes. Add the butternut squash, then pour in the hot stock followed by the yoghurt. Stir to combine, then reduce the heat to low, cover and simmer for 25 minutes or until the squash is just tender, adding more water or stock if required.
2 / Meanwhile, prepare the cauliflower rice according to the instructions.
3 / Squeeze the lime juice into the curry, season to taste with freshly ground black pepper, and serve with the cauliflower rice and extra lime wedges.
options
For a vegan or dairy-free option, replace the Greek yoghurt with 150ml (5fl oz/⅔ cup) coconut yoghurt.
tips
Make your own Coconut Oil to use in this recipe.
Pulses are high in protein, low in fat and low in calories, and they are also a super source of folate and fibre. Chickpeas (garbanzo beans) have also been shown to help reduce blood sugar and cholesterol, and improve gut health. Furthermore, a number of studies have demonstrated that diets containing chickpeas may also help improve bowel function and reduce the number of bad bacteria in the intestines.
Serves 4
3 Tbsp olive oil
1 large onion
1 tsp ground turmeric
1 tsp ground cardamom
1 tsp ground cumin
1 yellow (bell) pepper, deseeded and diced
1 red (bell) pepper, deseeded and diced
2 celery sticks, chopped
2 garlic cloves, crushed
1 tsp dried chilli (red pepper) flakes
2 x 400g (14oz) cans chickpeas (garbanzo beans)
1 x 400g (14oz) can kidney beans
1 x 400g (14oz) can chopped tomatoes
freshly ground black pepper
To serve:
df gf vg
1 / Gently heat the olive oil in a saucepan over a low heat. Add the onion and sweat for 5 minutes, or until softened. Stir in the turmeric, cardamom and cumin, then add the peppers and celery, and cook for 8–10 minutes. Stir in the garlic, chilli flakes, chickpeas, kidney beans and tomatoes, and simmer for a further 10 minutes.
2 / Meanwhile, prepare the cauliflower rice according to the instructions.
3 / Season the chilli with freshly ground black pepper to taste, and serve with the cauliflower rice.
tips
This is a really flexible recipe, so you can use whatever veggies and legumes you have to hand – borlotti (cranberry) beans, kidney beans or butter (lima) beans make great alternatives.
chicken biryani with cauliflower rice
This biryani is made with cauliflower rice rather than regular rice, as it is an easy way to help you meet your five-a-day veggie goals, and it is significantly lower in starchy carbs compared to rice, which helps maintain normal blood sugar. Also, it is a great way to get cauliflower, which is a powerful prebiotic, into your diet.
Serves 4
1 cauliflower, grated
2–3 Tbsp coconut oil (see Tip), melted
2 onions, sliced
2 garlic cloves, finely chopped
3cm (1in) piece of fresh root ginger, grated
1 tsp ground turmeric
1 tsp ground cumin
1 tsp ground cardamom
1 tsp ground coriander
½ tsp ground nutmeg
4 chicken breasts, cut into bite-size pieces
80g (3oz/⅔ cup) sultanas (golden raisins)
100ml (3½fl oz/scant ½ cup) chicken stock (bouillon)
handful of fresh coriander (cilantro), chopped
To serve:
homemade raita or Greek yoghurt or natural (plain) live yoghurt
gf
1 / Preheat the oven to 180°C (350°F/gas 4).
2 / Spread the grated cauliflower over a baking sheet and drizzle with 1–2 tablespoons of the coconut oil. Cook in the oven for 10–12 minutes, shaking the baking sheet from time to time to turn the cauliflower. Remove from the oven and set aside.
3 / Meanwhile, heat the remaining 1 tablespoon of coconut oil in a large saucepan over a low heat. Add the onions, garlic, ginger and spices, and cook, stirring, for 5 minutes, or until the onions are softened and golden. Add the chicken and cook for 10 minutes until the chicken is cooked through. Tip in the cauliflower rice, sultanas and stock, then reduce the heat, cover and simmer for 10 minutes.
4 / Sprinkle with the coriander, and serve with raita, or a dollop of Greek or natural (plain) live yoghurt.
options
For a vegan option, replace the chicken breasts with a 400g (14oz) can of lentils or chickpeas (garbanzo beans), and use vegetable stock in place of the chicken stock. Serve with coconut yoghurt.
tips
Make your own Coconut Oil to use in this recipe.
salmon fish cakes with garlic aïoli
Salmon is a fantastic source of several B vitamins, which are required for energy production, promoting optimal heart and brain health, and regulating inflammation. Like other fatty fish, salmon can help to reduce inflammation, which may improve symptoms in individuals with inflammatory conditions, and also decrease the risk of numerous diseases.
Serves 4
4 wild salmon fillets, skinned and cut into chunks
1 Tbsp mayonnaise (see Tip)
2 onions, finely chopped
1 red (bell) pepper, deseeded and finely chopped
1 Tbsp finely chopped dill
2 eggs
4 tsp chia seeds
pinch of sea salt (kosher salt)
1 Tbsp olive oil
For the garlic aïoli:
2 Tbsp avocado oil
½ tsp Dijon mustard
juice of ½ lemon
1 garlic clove, crushed
df gf
1 / In a bowl, mix together the salmon, mayonnaise, onions, pepper, dill, eggs, chia seeds and salt. Use your hands to shape the mixture into 8 round patties and set aside.
2 / Meanwhile, make the garlic aïoli. In a small bowl, mix together the avocado oil, mustard, lemon juice and crushed garlic.
3 / Gently heat the olive oil in a frying pan (skillet) over a low–medium heat, and fry the patties for 3–4 minutes on each side, or until they are golden.
4 / Serve with the garlic aïoli.
tips
I use chia seeds rather than flour in this recipe to bind the mixture, as the chia seeds contain less starch and are more nutritious. But, if you don’t have any chia seeds to hand, you can use almond or a different flour to bind.
Try using avocado mayonnaise instead of regular in the fish cakes – it is made from avocado oil and high in oleic acid (an omega-9 fatty acid), which is thought to be anti-inflammatory with immunity-supporting properties.
If you want to spice it up, add 3 tsp curry paste to the fish cake mixture.
I love this risotto, as the flavours work perfectly together. Prawns (shrimp) are a good source of selenium, one of the most effective antioxidants at maintaining healthy cells. They also contain high levels of zinc, which is important for supporting a healthy immune system. Fennel is a great prebiotic food source, which helps to fuel our beneficial gut bacteria.
Serves 4
2 Tbsp olive oil
1 onion, finely chopped
2 garlic cloves, finely chopped
1 small fennel bulb, cored and finely chopped
280g (10oz/1½ cups) risotto rice
1 litre (34fl oz/4 cups) hot vegetable stock (bouillon)
320g (11½oz) raw king prawns (jumbo shrimp)
zest and juice of ½ lemon
100g (3½oz) rocket (arugula), roughly chopped
sea salt (kosher salt) and freshly ground black pepper
df gf
1 / Gently heat the olive oil in a large saucepan over a low heat. Add the onion, garlic and fennel and cook for 8–10 minutes until softened. Add the rice and cook for 1–2 minutes, stirring constantly, until toasted. Add a ladleful of hot stock and stir until absorbed. Gradually add the remaining stock a ladleful at a time until it has all been absorbed and the rice is almost cooked (20–25 minutes). Add the prawns and lemon zest and juice, then season with a pinch of sea salt and some freshly ground black pepper. Cook for a further 4–5 minutes until the prawns are pink.
2 / Remove from the heat, stir in the rocket, and season to taste with extra black pepper.
options
For a vegan version, omit the prawns and add an extra onion and double the amount of rocket (you may also wish to use a whole lemon).
tips
Spice it up by adding 2 tsp ground cumin and 1 tsp ground turmeric.
This is such an easy and quick risotto made with green peas, which are high in fibre. They are also a great source of plant-based protein and contain multiple vitamins and minerals.
Serves 4
350g (12oz/1¾ cups) risotto rice
1.7 litres (60fl oz/7½ cups) hot vegetable stock (bouillon)
100g (3½oz/¾ cup) frozen peas
50g (2oz/¾ cup) grated Parmesan
zest and juice of 1 lemon
freshly ground black pepper
To serve:
green salad
gf
1 / Toast the rice in a large dry pan over a medium heat, stirring constantly for 1–2 minutes. Add a ladleful of hot stock and stir until absorbed, then reduce the heat. Gradually add the remaining stock a ladleful at a time until it has all been absorbed and the rice is almost cooked (20–25 minutes). Stir in the peas and cook for a further 3–5 minutes.
2 / Remove the pan from the heat, add the Parmesan and lemon juice, stirring well. Season with freshly ground black pepper, sprinkle over the lemon zest and serve with a large green salad.
options
For a vegan version, replace the Parmesan with a vegan cheese.
Anchovies are high in protein, iron, calcium, zinc and omega-3 fatty acids, which have been shown to decrease inflammation.
Serves 4
1 Tbsp extra-virgin olive oil
2 small onions, finely chopped
8 anchovy fillets in oil, drained
2 garlic cloves, crushed
280g (10oz/1½ cups) risotto rice
1.5 litres (50fl oz/6 cups) low-salt vegetable stock (bouillon)
½ tsp paprika
2 x 400g (14oz) cans chopped tomatoes
handful of basil leaves, chopped
80g (3oz/1 cup) Parmesan shavings
freshly ground black pepper
gf
1 / Gently heat the oil in a saucepan over a low heat. Add the onions and cook for 3 minutes, then add the anchovies and garlic, and cook for a further 3 minutes, stirring frequently. Add the risotto rice, stirring to coat it in the oil, and sauté for 2–3 minutes until it becomes translucent. Gradually add the stock a ladleful at a time, ensuring all the stock is absorbed before adding more and stirring continuously (20–25 minutes). Stir in the paprika and tomatoes and cook until the tomatoes are tender.
2 / Remove from the heat, season with freshly ground black pepper and scatter over the chopped basil and Parmesan shavings.
tips
Canned anchovies are high in sodium, so if you are following a low-sodium diet, you may wish to substitute the anchovies for tuna (opt for canned tuna in spring water rather than brine). I also recommend using low-salt stock for this reason.
This dish is versatile and can be made with quinoa in place of the risotto rice.
Spelt is a type of grain that is an excellent source of fibre and also contains some vitamins and minerals. It is strongly related to wheat and has a similar nutritional profile. However, comparisons have demonstrated it to be slightly higher in protein and zinc.
Serves 4
200g (7oz/1¼ cups) dried spelt
300g (10½oz) artichokes preserved in oil, drained and halved
3 carrots, grated
20 cherry tomatoes, halved
large handful of olives
3 Tbsp olive oil
150g (5½oz) mushrooms, sliced
2 garlic cloves, crushed
freshly ground black pepper
To serve:
mixed green salad
df vg
1 / Bring a large saucepan of water to the boil and cook the spelt according to the packet instructions.
2 / Drain the spelt and transfer to a mixing bowl, then add the artichokes, carrots, cherry tomatoes, olives and 2 tablespoons of the olive oil. Stir to coat the veggies with the oil and season with black pepper.
3 / In a separate pan, gently heat the remaining 1 tablespoon of olive oil over a low heat. Add the mushrooms and garlic and fry until the mushrooms are softened, then stir into the spelt mixture.
4 / Serve with a mixed green salad and vinaigrette.
options
For a gluten-free option, replace the spelt with quinoa.
tips
You can use any type of olives in this dish – I tend to use a mixture of black and green olives.
This is a tasty, protein-packed recipe, which you can also enjoy the following day as a lunchbox lunch. These meatballs are delicious seasoned with rosemary, which is a member of the Lamiaceae mint family, along with other herbs such as basil, thyme, oregano and lavender. The rosemary not only tastes delicious, but also provides iron, calcium and vitamin B6.
Serves 4
500g (1lb 2oz) minced (ground) lamb
small handful of flat-leaf parsley, finely chopped
1 egg
2 garlic cloves, crushed
1 tsp dried chilli (red pepper) flakes
large bunch of rosemary, finely chopped
freshly ground black pepper
For the sauce:
2 Tbsp olive oil
2 onions, finely chopped
2 x 400g (14oz) cans chopped tomatoes
1 tsp hot smoked paprika
To serve:
320g (11½oz) wholegrain pasta, cooked
df
1 / Preheat the oven to 180°C (350°F/gas 4).
2 / Combine the lamb, parsley, egg, garlic, chilli flakes and rosemary in a bowl and mix well. Use your hands to shape the mixture into small balls, then place them on a baking sheet, ensuring they are spaced apart. Pop in the oven for 18–20 minutes, or until they are cooked through.
3 / Meanwhile, make the sauce. Gently heat the olive oil in a saucepan over a low heat. Add the onions and sweat for 5 minutes until softened. Add the tomatoes and paprika, and simmer for 12 minutes.
4 / Remove the meatballs from the oven, add them to the sauce and cook for a further 8 minutes.
5 / Season to taste with freshly ground black pepper, and serve with pasta.
options
For a gluten-free version, serve with rice pasta.
paprika and cayenne pepper ‘meatballs’
This is a plant-based dish packed with fibre and antioxidants. Aubergines are the main veggie used in this dish and they are very nutrient dense, not only being an excellent source of fibre, but also a good source of vitamins B1, B6 and the minerals potassium, copper, magnesium and manganese. Aubergines are rich in antioxidants, particularly nasunin, which is found in the skin and gives the aubergine its purple colour.
Serves 4
For the ‘meatballs’:
1 Tbsp olive oil
1 red onion, finely chopped
2 garlic cloves, finely chopped
500g (1lb 2oz) aubergine (eggplant), diced
1 tsp paprika
1 tsp cayenne pepper
70g (2½oz/scant 1 cup) rolled (old-fashioned) oats
1 Tbsp flax seeds (linseeds)
For the tomato sauce: 2 Tbsp olive oil
2 red onions, finely chopped
1 garlic clove, finely chopped
1 tsp paprika
1 tsp cayenne pepper
2 x 400g (14oz) cans chopped tomatoes
freshly ground black pepper
To serve:
mixed salad or sautéed kale
df vg
1 / Preheat the oven to 180°C (350°F/gas 4).
2 / First, make the ‘meatballs’. Gently heat the olive oil in a saucepan over a low heat. Add the onion, garlic, aubergine, paprika and cayenne pepper, and cook for 5–8 minutes.
3 / Place the oats and flax seeds into a food processor and blitz to resemble a breadcrumb texture, then transfer to a bowl and set aside.
4 / Meanwhile, transfer the onion and aubergine mixture to the food processor and blitz for 1–2 minutes.
5 / Combine the onion and aubergine mixture with the oat mixture, then roll into 8 balls and place on a baking sheet, spaced slightly apart. Bake for 20–25 minutes until golden and cooked through.
6 / Meanwhile, make the tomato sauce. Gently heat the olive oil in a separate saucepan over a low–medium heat. Add the onions and garlic, and cook for 5 minutes. Add the paprika, cayenne pepper and tomatoes, then reduce the heat and simmer for 15 minutes, stirring occasionally.
7 / Remove the ‘meatballs’ from the oven, then add them to the sauce and cook for a further 3–5 minutes.
8 / Season with freshly ground black pepper, and serve with a mixed salad or on a bed of sautéed kale.
options
For a gluten-free version, use gluten-free oats instead of regular rolled oats.
tips
If you think the ‘meatball’ mixture could do with firming up before rolling into balls, then pop it in the fridge for 10–15 minutes first.
This tastes great with a little extra spice, so try adding a red chilli to the tomato sauce.
Tuna is an excellent source of protein and omega-3 fatty acids, and is also rich in manganese, zinc, vitamin C and selenium, which help to support the immune system.
Serves 4
2 garlic cloves
½ tsp chilli powder
½ tsp ground cumin
½ tsp paprika
small bunch of fresh coriander (cilantro)
juice of ½ lemon
160ml (5½fl oz/scant ¾ cup) olive oil
4 tuna steaks
sea salt (kosher salt) and freshly ground black pepper
To serve:
1 lime, cut into wedges
mixed salad
df gf
1 / Put the garlic, chilli powder, cumin, paprika, coriander and lemon juice into a blender or food processor, and blitz to a smooth purée. With the motor running, gradually add the olive oil until combined, then set aside.
2 / Arrange the tuna steaks in a non-reactive dish and cover with three-quarters of the dressing. Pop into the fridge for 30 minutes to marinate.
3 / When ready to cook, heat a frying pan (skillet) over a medium heat, add the tuna steaks and season with a pinch of sea salt and some freshly ground black pepper. Depending on the thickness of the steaks, cook for 2–4 minutes on each side, turning once.
4 / Serve with the remaining dressing poured over, with lime wedges and a large mixed salad dressed with vinaigrette.
tips
You can leave the tuna to marinate for longer than 30 minutes, if you like.
If you prefer your tuna well done, cook for an extra 2 minutes on each side.
This dish also tastes great served with a tomato and bean salad.
This is a very nutritious tagine that is ultra-easy to make! It is loaded with spices that taste fantastic and also benefit health. Cumin is naturally rich in iron and research suggests that it may play a role in weight loss, too. One study of 88 overweight women found that those who ate a little less than a teaspoon of cumin a day while on a low-calorie diet lost more body fat and weight than those on the same diet who didn’t add cumin to their diet.
Serves 4
400g (14oz) stewing lamb, diced
3 Tbsp olive oil
2 red onions, diced
1 yellow (bell) pepper, deseeded and diced
1 red (bell) pepper, deseeded and diced
2 garlic cloves, finely chopped
1 tsp ground cumin
1 tsp ground ginger
1 tsp ground cinnamon
100g (3½oz/¾ cup) dried apricots, quartered
500ml (18fl oz/2 cups) chicken stock (bouillon), or more as needed
1 x 400g (14oz) can chopped tomatoes
1 small butternut squash, peeled, deseeded and cut into 1cm (½in) cubes
freshly ground black pepper
To serve:
handful of pine nuts, toasted
100ml (3½fl oz/scant ½ cup) organic Greek yoghurt
gf
1 / Preheat the oven to 180°C (350°F/gas 4).
2 / Combine all the ingredients in a large casserole dish and cover with the lid. Cook in the oven for 1½ hours, removing the lid and stirring after 1 hour. Check occasionally and add more stock during cooking, if required.
3 / Remove from the oven and season to taste with freshly ground pepper. Serve, sprinkled with the toasted pine nuts, with a dollop of Greek yoghurt.
options
For a vegan option, replace the lamb with the same weight of dried or canned lentils, use vegetable stock instead of chicken stock and serve with coconut or soy yoghurt.
red lentil and rosemary patties
Red lentils are rich in vitamins A, B6 and folate. Rosemary is an ultra-fragrant herb that is rich in antioxidants, which prevent cell damage. Research has suggested that one of rosemary’s compounds – 1,8-cineole – may even boost brain activity.
Serves 4
1 Tbsp olive oil, plus extra for greasing
300g (10½oz/scant 1¾ cups) dried red lentils
1 red onion, sliced
1 Tbsp balsamic vinegar
100g (3½oz) baby spinach
1 egg, beaten,
50g (2oz/⅓ cup) rice flour
100g (3½oz) feta, crumbled
1 tsp dried or finely chopped fresh rosemary
gf
1 / Preheat the oven to 180°C (350°F/gas 4). Lightly grease an 8-hole muffin tin (pan) with a little olive oil (or seeTip).
2 / Put the lentils into a large pan with 500ml (18fl oz/2 cups) water and bring to the boil, then reduce the heat and simmer for 15 minutes until the water is absorbed.
3 / Gently heat the olive oil in a saucepan over a low heat. Add the onion and balsamic vinegar and allow the vinegar to evaporate and caramelize. Add the baby spinach and stir until wilted.
4 / Combine the cooked lentils with the onion and spinach mixture, egg, rice flour and feta. Divide the mixture between the 8 holes of the muffin tin, and sprinkle over the rosemary.
5 / Bake for 20 minutes until golden.
options
For a vegan or dairy-free option, replace the egg with an egg substitute such as 1 Tbsp apple sauce or 1 Tbsp chia seeds, and the feta with vegan cheese, such as hemp-seed-crumble cheese or a sprinkling of nutritional yeast.
tips
If you don’t have a non-stick muffin tin, you can line each hole with a square of baking paper instead.
These taste delicious served with Sweet Potato Wedges and Crunchy Coleslaw.
broccoli lemon chicken with cashews
Chicken breast is high in protein, low in fat, and is also a great source of iron, zinc, selenium and B vitamins. I use cashew nuts in this dish, and not only do they taste great, but they are a powerhouse of vitamins, minerals and other beneficial nutrients.
Serves 4
2 Tbsp olive oil
3 small skinless chicken breasts, sliced into strips
250g (9oz) Tenderstem broccoli, stems halved
2 garlic cloves, finely chopped
200ml (7fl oz/scant 1 cup) chicken stock (bouillon), or more as needed
1 Tbsp honey
80g (3oz/½ cup) cashew nuts
grated zest and juice of 1 lemon
To serve:
quinoa or Cauliflower Rice
df gf
1 / Gently heat the olive oil in a wok over a low–medium heat, add the chicken strips and stir-fry for 8–10 minutes until golden and cooked through. Remove to a plate and set aside.
2 / Add the broccoli and garlic to the wok and stir-fry for 3–4 minutes. Combine the stock and honey, then pour into the wok and stir until thickened (you may need to increase the heat slightly to thicken it). Return the chicken to the wok, add the cashew nuts, lemon zest and juice, and heat through. Add more stock, if required, to achieve the desired consistency.
3 / Serve with quinoa or cauliflower rice.
options
For a vegan option, replace the chicken with 300g (10½oz) tofu.
Not only is lamb a rich source of high-quality protein, but it is also an excellent source of many vitamins and minerals, including iron, zinc and vitamin B12.
Serves 4
2 Tbsp olive oil
2 red onions, chopped
4 lamb steaks
2 tsp rice flour or chickpea (gram) flour
2 garlic cloves, chopped
1 fresh rosemary sprig
small bunch of fresh oregano
750ml (25fl oz/3¼ cups) lamb or vegetable stock (bouillon)
400g (14oz/2 cups) chopped tomatoes, fresh or canned
freshly ground black pepper
To serve:
Mediterranean Roasted Vegetables
df gf
1 / Preheat the oven to 180°C (350°F/gas 4).
2 / Heat 1 tablespoon of the oil in a sauté pan over a low–medium heat. Add the onions and gently brown for 5 minutes, stirring frequently. Remove to a plate and set aside.
3 / Coat the lamb steaks in the flour and add the remaining tablespoon of oil to the pan. Put the steaks in the pan and cook for 4 minutes on each side, turning once. Return the onions to the pan and add the garlic, rosemary and oregano. Pour in the stock, stir well and slowly bring to the boil. Add the tomatoes, season with freshly ground black pepper and cook for a further 2 minutes, stirring well.
4 / Transfer to an ovenproof dish and pop in the oven for 30 minutes. After 30 minutes, cover the dish with foil and cook for a further 15 minutes.
5 / Season to taste with freshly ground black pepper and serve with Mediterranean roasted vegetables.
I make this casserole with chicken breast, which is high in protein but low in fat. Chicken is a great source of vital nutrients, including iron, zinc, selenium and B vitamins. If you prefer the darker thigh meat, do feel free to use it in place of the breast meat.
Serves 4
1 Tbsp olive oil
4 small skinless chicken breasts
2 red onions, chopped
3 garlic cloves, crushed
1 yellow (bell) pepper, deseeded and chopped
1 red (bell) pepper, deseeded and chopped
1 Tbsp tomato purée (paste)
1 x 200g (7oz) can borlotti (cranberry) beans, drained and rinsed
2 x 400g (14oz) cans chopped tomatoes
250ml (8fl oz/1 cup) chicken stock (bouillon), or more as needed
2 tsp dried marjoram
freshly ground black pepper
df gf
1 / Heat the oil in a sauté pan over a low–medium heat. Add the chicken breasts, then increase the heat and cook for about 8 minutes on each side, or until golden.
2 / Add the onions, garlic and peppers, and cook for a further 3 minutes.
3 / Add the tomato purée, beans, tomatoes, chicken stock and marjoram and stir well. Season with freshly ground black pepper and bring to the boil, then cover, reduce the heat and simmer gently for 40–45 minutes. Add more stock if it’s looking dry during cooking.
4 / Season to taste with freshly ground black pepper before serving.
options
For a vegan option, replace the chicken breasts with 400g (14oz/1¾ cups) pinto beans or chickpeas (garbanzo beans), and use vegetable stock in place of the chicken stock.
I make this dish with Puy lentils, which come from Le Puy in France. They are similar in colour to green lentils, but are about a third of the size, with a peppery taste. They are packed with B vitamins and the minerals magnesium, potassium and zinc.
Serves 4
1 Tbsp olive oil
1 onion, finely sliced
2 carrots, finely diced
1 courgette (zucchini), finely chopped
1 red or yellow (bell) pepper, deseeded and finely diced
200g (7oz) smoked tofu, finely chopped
1 tsp smoked paprika
2 Tbsp balsamic vinegar
500g (1lb 2 oz/generous 3 cups) cooked Puy (French) lentils
juice of ½ lemon
handful of fresh dill, chopped
freshly ground black pepper
df gf vg
1 / Gently heat the olive oil in a saucepan over a low heat. Add the onion, carrots, courgette, pepper, tofu and smoked paprika, and cook for 8–10 minutes until the vegetables are tender, stirring frequently. Add the balsamic vinegar and stir for a further 2 minutes until the vinegar starts to sizzle.
2 / Put the lentils into a large bowl, then add the tofu and vegetable mixture and mix well. Squeeze over the lemon juice and stir through, then scatter over the dill and season with freshly ground black pepper.
tips
You can use any vegetables you have to hand in this dish – it is ultra-versatile.
If you are short on time, use canned or vacuum-packed cooked Puy lentils.
Try crumbled feta on top if you aren’t dairy-free or vegan – it’s delicious!
Children love this korma – it is a great way to introduce spiced foods into younger family members’ diets. It is much healthier than a standard takeaway korma, too!
Serves 4
2 Tbsp olive oil
500g (1lb 2oz) skinless chicken breast, diced
1 large onion, finely chopped
2 garlic cloves, crushed
2 Tbsp korma curry paste
500ml (18fl oz/2 cups) chicken stock (bouillon), or more as needed
80g (3oz/⅔ cup) dried apricots, chopped
handful of sultanas (golden raisins)
1 banana, sliced
freshly ground black pepper
To serve:
80ml (2½fl oz/¾ cup) organic Greek yoghurt
250g (9oz/1¼ cups) brown rice or 1 x recipe quantity Cauliflower Rice
gf
1 / Gently heat the olive oil in a saucepan over a low heat. Add the chicken, onion and garlic and cook for 5 minutes, stirring frequently. Increase the heat, then add the curry paste, stock, apricots and sultanas. Stir well and bring to the boil, then reduce the heat and simmer for 30–35 minutes, adding more stock, if required. Add the sliced banana and cook for a further 5 minutes.
2 / Season to taste with freshly ground black pepper and serve topped with Greek yoghurt, with brown rice or cauliflower rice on the side.
options
For a vegan version, replace the chicken with 350g (12oz) tofu, the chicken stock with vegetable stock, and the Greek yoghurt with coconut yoghurt.
For a dairy-free version, replace the Greek yoghurt with coconut yoghurt.
Salmon is rich in astaxanthin, a powerful antioxidant that gives salmon its lovely pink colour. Astaxanthin has also been shown to reduce the risk of heart disease, improve blood flow, and decrease oxidative stress. In addition, several studies have reported that this potent antioxidant may lower inflammation and pain associated with the autoimmune disease rheumatoid arthritis.
Serves 4
1 Tbsp coconut oil (see Tip)
2 onions, finely chopped
2 garlic cloves, crushed
3cm (1in) piece of fresh root ginger, grated
1 red chilli, finely sliced
1 tsp ground turmeric
300ml (10fl oz/1¼ cups) fish stock (bouillon), or more as needed
300ml (10fl oz/1¼ cups) coconut cream
4 Tbsp fresh lemongrass
4 wild salmon fillets
2 Tbsp fish sauce
handful of fresh dill, chopped
sea salt (kosher salt) and freshly ground black pepper
To serve:
df gf
1 / Gently heat the coconut oil in a saucepan with a lid over a low heat. Add the onions, garlic, ginger, chilli and turmeric, and cook for 5 minutes, then increase the heat, add the fish stock, coconut cream and lemongrass and bring to the boil. Add the salmon, cover the pan, then reduce the heat and simmer for 8–10 minutes until the fish is cooked through, adding a little more stock, if required. Remove the salmon to a bowl and set aside.
2 / Meanwhile, prepare the cauliflower rice according to the instructions.
3 / Bring the sauce back to the boil and cook for a further 5 minutes, then remove from the heat and stir in the fish sauce. Season with a pinch of salt and some freshly ground black pepper.
4 / Pour the sauce into bowls, add the salmon, scatter over the fresh dill, and serve with the cauliflower rice.
tips
If you don’t have fresh lemongrass to hand, use the zest of 1–2 lemons instead.
To spice it up even more, use 2 red chillies.
Make your own Coconut Oil to use in this recipe.
Farmed salmon contains up to three times more saturated fat than wild salmon, and wild salmon is higher in minerals, such as iron, zinc and potassium, so do opt for wild over farmed if possible.
There is nothing like a bowl of warm stew to lift the spirits, and the cinnamon and cumin are wonderful additions to this dish. Cinnamon is a spice that has been prized for its medicinal properties for thousands of years. It contains large amounts of powerful polyphenol antioxidants, which have anti-inflammatory effects that may help decrease your risk of disease. Cinnamon is also high in cinnamaldehyde, which is thought to be responsible for most of its health benefits.
Serves 4
2 Tbsp olive oil
1 red onion, chopped
2 garlic cloves, crushed
2 tsp ground cumin
2 tsp ground turmeric
1 cinnamon stick
500g (1lb 2oz) haddock, cut into chunks
1 x 400g (14oz) can chopped tomatoes
1 x 400g (14oz) can chickpeas (garbanzo beans), drained
1 red chilli, thinly sliced
handful of flat-leaf parsley, finely chopped
freshly ground black pepper
df gf
1 / Gently heat the olive oil in a saucepan over a low heat. Add the onion and sweat for 5 minutes until softened, then add the garlic, cumin, turmeric and cinnamon stick and cook for 2 minutes, stirring occasionally. Add the fish, tomatoes, chickpeas and chilli along with 250ml (8fl oz/1 cup) water. Bring to the boil and simmer for 6–8 minutes, or until the fish is cooked through.
2 / Season to taste with freshly ground black pepper, remove the cinnamon stick and sprinkle with the parsley to serve.
options
For a vegan option, replace the fish with mixed beans.
tips
You can use any white fish in this recipe – pollock or ling are great substitutes.
Butter beans, also known as lima beans, are a superb source of fibre, iron and B vitamins. They also provide manganese, zinc, magnesium, potassium, phosphorus and valuable antioxidants. They pack a powerful protein punch, but since they are considered an incomplete protein, because they don’t offer all of the amino acids required by your body, I always serve this dish with rice to make this bean stew a complete protein dish.
Serves 4
2 Tbsp olive oil
2 red onions, diced
3 celery sticks, finely chopped
2 carrots, sliced
2 x 400g (14oz) cans butter (lima) beans, drained
800g (1lb 12oz) ripe tomatoes, skinned and chopped
3 garlic cloves, crushed
1 tsp ground cinnamon
1 tsp paprika
1 Tbsp sundried tomato paste
handful of flat-leaf parsley, chopped
freshly ground black pepper
To serve:
cooked rice or lentils
df gf vg
1 / Preheat the oven to 180°C (350°F/gas 4).
2 / Gently heat the olive oil in a large saucepan over a low heat. Add the onions, celery and carrots, and cook for 5 minutes, or until soft and tender. Add the butter beans, tomatoes, garlic, cinnamon, paprika and sundried tomato paste, and cook for a further 5 minutes. Transfer to a casserole dish, cover and cook in the oven for 40–45 minutes, checking occasionally and adding a little water if it starts to look dry.
3 / Remove from the oven, sprinkle with the parsley and season with freshly ground black pepper. Serve with your chosen accompaniment.
tips
If you are short on time, use canned tomatoes instead of fresh.
Spice it up with 1–2 tsp chilli powder.
Make sure you serve with rice or lentils, as this will make this wonderful dish of beans a meal that has complete protein.
I use borlotti (cranberry) beans in this recipe and they work really well with the tuna. Borlotti beans are an inexpensive source of protein, low in fat, while being very high in fibre. They are also a good source of copper, manganese, potassium and magnesium, which are all minerals that are essential to health.
Serves 4
1 x 400g (14oz) can borlotti (cranberry) beans
1 egg white
1 garlic clove
small handful of flat-leaf parsley
1 red onion, quartered
400g (14oz) tuna, fresh and finely chopped, or canned
freshly ground black pepper
To serve:
mixed salad
df gf
1 / Preheat the oven to 180°C (350°F/gas 4).
2 / Put the beans, egg white, garlic, parsley and onion into a food processor and blitz to a purée, then transfer to a large bowl. Mix in the tuna until well combined and season with freshly ground black pepper.
3 / Use your hands to shape the mixture into 8 patties and place on a baking sheet. Bake in the oven for 12–15 minutes, or until golden, turning halfway through cooking.
4 / Serve with a mixed salad and coleslaw.
options
For a vegan option, replace the tuna with cannellini beans and use an egg substitute or chia seeds instead of the egg white.
If you prefer a less nutty taste, use cannellini beans instead of borlotti beans.
tips
You can use any beans you have to hand for this recipe – kidney beans, pinto beans or black beans.
If you want to spice it up, add 1 Tbsp Thai red curry paste to the recipe.
Pumpkin and spinach are high in fibre and potassium, both of which support digestion. This dish is delicious with the fresh ginger, which is one of my favourite spices to use in cooking. Ginger is high in gingerol, a substance with powerful anti-inflammatory and antioxidant properties, which benefit health.
Serves 4
1 Tbsp olive oil
1 onion, chopped
2 garlic cloves, finely chopped
3cm (1in) piece of fresh root ginger, grated
1 tsp ground cumin
1 tsp ground turmeric
1 tsp ground coriander
1 medium pumpkin, peeled and diced
1 Tbsp mustard seeds
150ml (5fl oz/⅔ cup) passata (strained tomatoes)
200ml (7fl oz/scant 1 cup) vegetable stock (bouillon), or more as needed
250g (9oz) spinach
handful of pumpkin seeds, toasted
freshly ground black pepper
df gf vg
1 / Gently heat the olive oil in a large saucepan over a low heat. Add the onion, garlic and ginger and sweat for 5 minutes until softened. Add the cumin, turmeric and ground coriander and cook for 2 minutes, then add the pumpkin, mustard seeds, passata, vegetable stock and a grinding of black pepper. Simmer for 20 minutes, adding more water or stock, if required.
2 / Stir in the spinach and cook for a final 2 minutes. Season to taste with black pepper and scatter with the toasted pumpkin seeds.
tips
If you don’t have pumpkin to hand, use butternut squash instead.
This can be served with Cauliflower Rice or wholegrain rice.
Prawns (shrimp) are high in protein and an excellent source of selenium, one of the most effective antioxidants at maintaining healthy cells. They also provide high levels of vitamin B12, vitamin E and the mineral phosphorus. They are a good source of zinc, which plays a vital role in supporting the immune system. In addition, this dish is packed with phytochemicals from all the wonderful yellow, green, red and purple vegetables included.
Serves 4
2 Tbsp olive oil
2 onions, chopped
2 garlic cloves, chopped
2cm (¾in) piece of fresh root ginger, finely chopped
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground turmeric
½ tsp dried chilli (red pepper) flakes
2 x 400g (14oz) cans chopped tomatoes
1 small aubergine (eggplant), chopped
1 green (bell) pepper, deseeded and chopped
1 yellow (bell) pepper, deseeded and chopped
250g (9oz) cooked king prawns (jumbo shrimp)
small bunch of fresh coriander (cilantro), chopped
freshly ground black pepper
To serve:
280g (10oz/scant 1½ cups) wholegrain brown rice, cooked, or 1 x recipe quantity Cauliflower Rice
df gf
1 / Gently heat the olive oil in a large saucepan over a low heat. Add the onions, garlic and ginger, and cook for 5 minutes until softened. Add the coriander, cumin, turmeric, chilli flakes and a twist of black pepper, then sir in the tomatoes, aubergine and peppers, cover and simmer for 10–12 minutes. Stir in the prawns and cook for a further 3 minutes.
2 / Season to taste with black pepper, scatter with the fresh coriander, and serve with wholegrain brown rice or cauliflower rice.
options
For a vegan version, replace the prawns with chickpeas (garbanzo beans).
tips
Homemade raita is delicious with this dish.
Kedgeree is a dish high in protein, healthy fats, vitamins and minerals. I make this with brown rice, as it is nutrient dense and provides you with all the fibre and vitamins (namely B vitamins) that you need. A delicious blend of spices, which provide antioxidant and anti-inflammatory properties, make this dish a really healthy and delicious supper.
Serves 4
2 Tbsp olive oil
2 small onions, finely chopped
1 red chilli, deseeded and chopped
3 Tbsp curry powder
1 tsp mustard seeds
1 tsp cayenne pepper
1 tsp ground turmeric
300g (10½oz) smoked haddock fillet
handful of fresh coriander (cilantro), chopped
4 eggs, hard-boiled and quartered
freshly ground black pepper
For the spiced rice:
2 Tbsp olive oil
1 large onion, finely chopped
1 tsp ground coriander
1 tsp medium curry powder
280g (10oz/scant 1½ cups) easy-cook long-grain brown rice, rinsed
df gf
1 / Start with the spiced rice. Gently heat the olive oil in a large saucepan over a low heat. Add the onion and sweat for 5 minutes until softened, then add the ground coriander and curry powder and cook for 3 minutes. Add the rice along with 600ml (20fl oz/2½ cups) water and bring to the boil, then reduce the heat, cover and simmer for 12 minutes. Remove from the heat and leave to stand for 15 minutes, covered.
2 / Gently heat the olive oil in a separate saucepan over a low heat. Add the onions and chilli and cook for 5 minutes, then add the curry powder, mustard seeds, cayenne pepper and turmeric, and cook for a further 2 minutes. Mix in the cooked rice, haddock and fresh coriander and gently heat through for 2–3 minutes.
3 / Season with freshly ground black pepper, and serve with the quartered eggs on top.
options
For a vegan option, replace the fish and eggs with a 400g (14oz) can chickpeas (garbanzo beans) and add extra vegetables.
tips
Make sure you leave the rice covered until the end of cooking, as it will be cooked perfectly then.
This is such a versatile dish – you can use any vegetables you have to hand. I have used carrots, red (bell) pepper and peas before and it tasted delicious!
This recipe is a great way to include kimchi in your diet, as well as use up leftover rice. You can buy the kimchi or make your own.
Serves 4
3 Tbsp olive oil, plus 1 tsp (optional)
2 garlic cloves, finely sliced
3cm (1in) piece of fresh root ginger, grated
300g (10½oz) Tenderstem broccoli, chopped
1 large white onion, thinly sliced
4 spring onions (scallions), finely sliced
100g (3½oz) kimchi (store-bought)
320g (11½oz/generous 1½ cups) wholegrain rice, cooked
3 carrots, cut into ribbons using a vegetable peeler
4 eggs
2 limes: 1 juiced; 1 cut into wedges
large handful of fresh coriander (cilantro), chopped
freshly ground black pepper
df gf
1 / Gently heat the 3 tablespoons of oil in a large pan over a low heat. Add the garlic, ginger, broccoli, white onion and 3 of the spring onions, and cook for 6 minutes until softened. Add the kimchi and cook for 2–3 minutes, then stir in the rice and the carrots and heat through.
2 / Meanwhile, add the 1 teaspoon of oil, if needed, to a frying pan (skillet) set over a low–medium heat. Crack in the eggs and cook to your preference.
3 / Squeeze the lime juice over the rice and divide it among individual bowls. Place the eggs on top of the rice, scatter with the last spring onion, sprinkle over the coriander, and season to taste with freshly ground black pepper. Serve with the lime wedges.
options
For a vegan version, use nori strips instead of the egg for topping.
tips
You can replace the rice in this dish with quinoa or millet.
cauliflower, lentil and sweet potato bowl
This is a fabulously tasty plant-based dish, and each bowl contains four of your five-a-day! It keeps really well in the fridge, so you can cook a batch and have it as a lunchbox lunch the next day.
Serves 4
1 cauliflower, cut into florets
1 large sweet potato, cut into bite-size chunks
2 garlic cloves, sliced
1 Tbsp garam masala
4 Tbsp olive oil
250g (9oz/1¼ cups) Puy (French) lentils
1 tsp Dijon mustard
3cm (1in) piece of fresh root ginger, grated
juice of 1 lemon
handful of fresh coriander (cilantro), chopped
freshly ground black pepper
To serve:
df gf vg
1 / Preheat the oven to 180°C (350°F/gas 4).
2 / In a large bowl, mix together the cauliflower, sweet potato, garlic and garam masala with 2 tablespoons of the olive oil. Arrange the veggies in a roasting tin (pan) and roast in the oven for 35 minutes.
3 / Meanwhile, put the lentils into a saucepan along with 500ml (18fl oz/2 cups) water and bring to the boil. Reduce the heat and simmer for 25 minutes, or until the lentils are cooked. Drain and set aside.
4 / In another large bowl, mix the remaining 2 tablespoons of olive oil with the mustard, ginger and half of the lemon juice, then stir in the cooked lentils.
5 / Divide the lentils among 4 serving bowls, then top with the roasted cauliflower and sweet potato. Scatter over the fresh coriander and squeeze over the remaining lemon juice.
6 / Season to taste with freshly ground pepper and serve with coleslaw.
