Weekend main courses
These dishes are ideal for when you have a bit more time on your hands to create something special. They involve a few more steps than the quick main courses, but they’re worth the effort, and many of them are great dinner party dishes.
HEART & CIRCULATION High cholesterol
DIGESTIVE SYSTEM Bloating, Constipation, IBS
REPRODUCTIVE & URINARY SYSTEMS Prostate health
Vegetable crumble with cheesy oat topping This is proper comfort food, I reckon! It’s full of antioxidants, potent phytochemical compounds, fibre, and, most important of all, flavour.
SERVES 3–4
olive oil, for cooking
1 large red onion, finely chopped
2 garlic cloves, finely chopped
1 large courgette, chopped
1 small aubergine, diced
2 red peppers, diced
430g passata
sea salt and black pepper
For the topping:
100g porridge oats
50g wholemeal flour
2 tablespoons grated Parmesan cheese
3 tablespoons olive oil
Heat a little olive oil in a pan, add the onion and garlic and cook gently for 4–5 minutes, or until softened.
Add the chopped courgette, aubergine and peppers and continue cooking until the vegetables start to soften. Preheat the oven to 200°C/400°F/Gas mark 6.
Add the passata, bring to a simmer and continue to cook for about another 15 minutes. By this time, the passata should have reduced down and the mixture should resemble a thick ratatouille. Season with salt and pepper and transfer to a baking dish.
Meanwhile, make the topping: mix the dry ingredients together, and then stir through the olive oil, adding just enough to create a breadcrumb-like texture.
Sprinkle the topping on top of the vegetable mixture, and bake the oven for 15–20 minutes, or until golden brown. Allow to stand for a few minutes before serving.
DIGESTIVE SYSTEM Bloating, Constipation, Crohn’s disease
Beetroot and pea risotto with mint and feta Beetroot and mint may sound a bit like chalk and cheese, but trust me, it really works! The freshness of the mint brings the earthy beetroot to life. The medicinal properties of this dish are outstanding, too.
SERVES 2–3
olive oil, for cooking
1 large red onion, finely chopped
2 garlic cloves, finely chopped
250g arborio risotto rice
300g cooked beetroot, cubed
1 litre vegetable stock (made from a stock cube or bouillon powder), hot
200g frozen garden peas
handful fresh mint, finely chopped
200g feta cheese
sea salt and black pepper
Heat a little olive oil in a pan, add the onion and garlic and cook for 4–5 minutes, or until the onion is soft. Add the rice and cook for another minute. Add most of the beetroot, reserving one for later.
Add the vegetable stock little by little, until the rice is soft and just tender, stirring frequently (this can take up to 30 minutes). It should be fairly moist, but not too liquid. Season with salt and pepper.
When the rice is almost cooked, add the peas and mint and cook for another 2–3 minutes.
Place the remaining beetroot in a small food processor and process to a coarse purée. Add the purée to the finished risotto, stir well and serve on warmed plates. Crumble some feta over each one.
SKIN Eczema, Psoriasis
HEART & CIRCULATION High cholesterol
DIGESTIVE SYSTEM Bloating, Constipation
REPRODUCTIVE & URINARY SYSTEMS Endometriosis, Polycystic ovary syndrome, Problematic periods
Chickpea and sweet potato beta bake This recipe is one of my winter favourites. It’s just so satisfying on many levels. It’s packed with all manner of phytonutrients: beta carotene, quercetin, inulin, sulphur, phyto-oestrogens, zinc – you name it.
SERVES 3
2 large sweet potatoes, cut into large chunks, skin on
olive oil, for cooking
1 garlic clove, finely chopped
1 red onion, finely chopped
2 handfuls baby spinach
1 x 400g can cooked chickpeas, drained
4 tablespoons sundried tomato paste
Danish blue cheese, to taste (leave it out or substitute with other cheeses, if preferred)
sea salt and black pepper
Put the sweet potatoes in a pan, cover with boiling water and simmer for 8–10 minutes, or until soft. Drain well, season with salt and pepper and mash into a smooth orange purée.
Preheat the oven to 200°C/400°F/Gas mark 6. Heat a little olive oil in a pan and add the garlic and red onion. Cook for 4–5 minutes, or until softened. Add the spinach to the onion and garlic and cook for a few minutes more, until the spinach has wilted. Add the chickpeas. Stir well, then add the sundried tomato paste. Season with salt and pepper.
Transfer the chickpea mixture to a baking dish. Put the sweet potato mash on top of this, as though you were making a shepherds’ pie.
Crumble the blue cheese over the top, if using, and bake in the oven for 15–20 minutes, or until golden and bubbling. Allow to stand for a few minutes before serving.
IMMUNE SYSTEM Colds & flu
HEART & CIRCULATION High blood pressure
Thai green vegetable curry I love Thai green curry. The powerful chemistry delivered in this dish could fill a book all on its own! Galangal is a powerful relative of ginger. Ordinary fresh root ginger will work just fine.
SERVES 3–4
For the curry paste:
2 lemon grass stalks
2 green chillies
2 garlic cloves
1 large onion
1cm piece fresh root ginger or galangal, peeled
30g fresh coriander leaves
4 basil leaves
4 kaffir lime leaves
½ teaspoon white pepper
½ teaspoon ground coriander
3 tablespoons Thai fish sauce or dark soy sauce
1 teaspoon shrimp paste
juice of 1 lime
For the curry:
virgin coconut oil, for frying
1 large courgette, sliced
½ red pepper, cut into chunks
¼ aubergine, cut into chunks
6–7 pieces baby sweetcorn
100g shiitake mushrooms, sliced
2 handfuls baby spinach
1 x 400g can coconut milk
200ml vegetable stock
1 lime, cut into wedges
Cut the paste ingredients into large chunks and place in a food processor. Process to a pungent, aromatic paste (a word of caution from bitter experience: don’t inhale deeply when you take the lid off. You have been warned!).
Heat a little coconut oil in a large pan, add the curry paste and fry it for a minute or two. It should turn a darker, duller green, and be less pungent in aroma.
Add the vegetables, coconut milk and vegetable stock and simmer for 10–15 minutes, or until the vegetables are tender. Serve with lime wedges and cooked brown rice or quinoa.
HEART & CIRCULATION High cholesterol
DIGESTIVE SYSTEM Constipation, IBS
REPRODUCTIVE & URINARY SYSTEMS Problematic periods
Baked aubergine with tomato and lentil stuffing Comforting, filling and flavoursome, with a lovely Mediterranean vibe going on.
SERVES 2
1 large aubergine
180g red lentils
olive oil, for cooking
½ red onion, finely chopped
2 garlic cloves, finely chopped
1 red pepper, cut into 1cm dice
3 tablespoons sundried tomato paste
1 sprig fresh basil, coarsely torn (optional)
sea salt and black pepper
Cut the aubergine in half lengthways and scoop out the flesh, leaving a shell around 5mm thick. Chop the scooped-out flesh into 5mm pieces.
Preheat the oven to 220°C/425°F/Gas mark 7. Place the hollowed-out aubergine halves face down in a roasting tin, and fill it with water to about 1cm deep. Bake in the oven for about 15 minutes, or until it begins to soften noticeably.
Place the lentils in a pan, cover with water and bring to the boil. Reduce the heat and simmer for 15–20 minutes, or until they have softened and are beginning to break down.
Heat a little olive oil in a pan, add the onion and garlic and season with salt and pepper, then cook for 4–5 minutes, or until softened. Add the red pepper and aubergine flesh and continue to cook until they have softened. Add the cooked lentils to the onion and garlic, and stir well. Stir in the sundried tomato paste.
Spoon the lentil mixture into the hollowed-out aubergines and return to the oven for 10–15 minutes, or until they are nicely roasted and the top of the stuffing is beginning to brown. Scatter with the basil, if using, and serve immediately.
JOINTS & BONES Rickets
HEART & CIRCULATION High blood pressure
DIGESTIVE SYSTEM Constipation
Beetroot, red onion and goat’s cheese tart I’ve got my wonderful mum to thank for this dish. She created a version of it for a family barbecue. One taste and I was hooked! I’ve rejigged it a bit, but the fundamentals are the same.
SERVES 4–6
olive oil, for cooking
1 large red onion, thinly sliced
1 tablespoon honey
1 sprig fresh thyme leaves
flour, for dusting
1 large sheet ready-made puff pastry
1 egg, lightly beaten
4 large cooked beetroot, diced
150g goat’s cheese (or use feta if you prefer)
50g pine nuts
Heat a little olive oil in a pan. Add the red onion and cook for 4–5 minutes, or until softened. Add the honey and thyme and continue to cook until the onion takes on a caramelized appearance.
Preheat the oven to 200°C/400°F/Gas mark 6. Lightly flour a clean work surface and roll out the pastry. Place a large plate on top and cut around it to make a 25cm diameter circle. With a sharp knife, score another smaller circle about 1.5cm inside the edge, without cutting all the way through, using a smaller plate as a template if you like. Prick with a fork, leaving the rim intact. Brush the rim with beaten egg.
Put the pastry on a baking sheet and bake in the oven for 10–15 minutes, or until golden. Allow to cool slightly before pressing down gently on the inner circle to push it down and form a rim around the edge. Fill the hole with the onions right up to the edge. Sprinkle the diced beetroot over the onion layer. Finally, crumble the cheese over the top, followed by the pine nuts. Return to the oven for around 10 minutes, or until the cheese is golden brown around the edges. Serve immediately – it’s great with a green salad.
SKIN Acne, Eczema, Psoriasis
JOINTS & BONES Arthritis
RESPIRATORY SYSTEM Asthma
METABOLIC SYSTEM Diabetes, Type 2
MENTAL HEATH & NERVOUS SYSTEM Anxiety, Depression, Stress
HEART & CIRCULATION High cholesterol
REPRODUCTIVE & URINARY SYSTEMS Menopause, Problematic periods
Baked salmon with herbed omega crust This dish is an absolute powerhouse, delivering all the important omega-3 fatty acids, which are vital for virtually every system in the body and provide a whole array of therapeutic benefits.
SERVES 2
3 tablespoons ground flaxseeds (available in health food shops)
1 tablespoon wholemeal breadcrumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried rosemary
½ garlic clove, crushed
zest of 1 lemon, plus 1 lemon cut into wedges
1 tablespoon olive oil
2 large salmon fillets
sea salt and black pepper
Preheat the oven to 190°C/375°F/Gas mark 5 and line a baking tray with aluminium foil. Combine the ground flaxseeds, breadcrumbs, herbs, garlic, lemon zest and olive oil in a bowl to make the topping, then season with salt and pepper.
Spread the flaxseed mixture over the salmon fillets, flesh side up, and place the fillets on the prepared baking tray.
Roast in the oven for about 8–10 minutes, or until the crust is golden brown.
SKIN Acne
JOINTS & BONES Arthritis
IMMUNE SYSTEM Colds & flu
HEART & CIRCULATION High blood pressure, High cholesterol, Heart disease
Immune-boosting king prawn curry I’ve always loved prawns – they’re fantastic for the health of the skin, and also for the immune system. I’m a curry freak too, so this dish is heaven for me.
SERVES 2–3
1 large onion, coarsely chopped
4 garlic cloves, finely chopped
1 red chilli, coarsely chopped
olive oil, for cooking
2.5cm piece fresh root ginger, peeled and coarsely chopped
200g cherry tomatoes, coarsely chopped
2 teaspoons mild curry powder
1 teaspoon turmeric
½ teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon garam masala
400g raw peeled king prawns
3 tablespoons full-fat live probiotic yoghurt
½ teaspoon ground cinnamon
small handful fresh coriander leaves, coarsely chopped (optional)
sea salt
Put the onion, garlic and chopped chilli in a small blender or food processor and process to a fine purée.
Heat a little olive oil in a large pan, add the onion purée and the chopped ginger, season with salt and cook for about 10 minutes, or until the purée has changed colour. It will go much darker in colour and become less pungent in both taste and aroma.
Once the purée has reached this stage, add the cherry tomatoes and all the spices except the cinnamon. Continue to cook for another 10 minutes, stirring frequently.
Add the king prawns and the yoghurt and cook for a further 10 minutes, stirring frequently.
At this stage, stir in the cinnamon and garnish with the chopped coriander, if using. Serve with cooked quinoa and a green salad, if you like.
SKIN Acne
MENTAL HEALTH & NERVOUS SYSTEM Insomnia
HEART & CIRCULATION High blood pressure, High cholesterol
Oat-crusted tuna steak with asparagus purée I sometimes pull this dish out of the bag at dinner parties, as it looks good and has a wonderful, sophisticated flavour – not to mention the fact that it really does you good.
SERVES 2
olive oil, for greasing and cooking
1 small onion, finely chopped
250g asparagus
5 tablespoons oatmeal
2 tablespoons grated Parmesan cheese
2 large tuna steaks, about 150g
sea salt and black pepper
Preheat the oven to 200°C/400°F/Gas mark 6 and line a baking tray with aluminium foil, then grease it lightly with oil.
Heat a little olive oil in a pan, add the onion and cook for 5–8 minutes, or until soft and translucent. Add the asparagus and cook for another minute, then add enough water to just cover it. Simmer for about 10 minutes, or until the asparagus has softened and turned bright green. Season with salt and pepper, transfer to a food processor and process to a thick purée.
In a shallow bowl, mix the oatmeal and Parmesan, season with salt and pepper and mix together thoroughly. Press the tuna steaks lightly into the oatmeal mixture, and turn to make sure they are well covered. Place the steaks on the baking tray and bake in the oven for about 15–20 minutes, or until golden brown.
Warm the asparagus purée gently in a small pan. Place each tuna steak in the centre of a plate and pour the asparagus purée around it.
HEART & CIRCULATION High blood pressure
DIGESTIVE SYSTEM
REPRODUCTIVE & URINARY SYSTEMS Problematic periods
Grilled mackerel fillet with sautéed fennel and leek This is a gorgeous dinner, bursting with masses of nutrients. It will keep you full, but is still light.
SERVES 2
2 fresh mackerel fillets
olive oil, for cooking
1 garlic clove, finely chopped
1 red chilli, finely chopped
1 large leek, thinly sliced
2 small fennel bulbs, cut into thin strips
8 cherry tomatoes
1 lemon, cut into wedges, to serve
sea salt and black pepper
Preheat the grill to high. Place the mackerel fillet on a baking tray, season with salt and pepper and grill for 5–7 minutes, until golden and thoroughly cooked.
Heat a little olive oil in a pan, add the garlic and chilli and cook over a low heat for about 1 minute. Add the leek and fennel, and continue to cook until soft, about 5–8 minutes. After 2 minutes, add the cherry tomatoes so that they just start to soften and split.
Pile some sautéed leek and fennel in the centre of each plate. Place the grilled mackerel on top and add a lemon wedge. Serve immediately, with some boiled new potatoes if you like.
SKIN Acne, Eczema, Psoriasis
JOINTS & BONES Arthritis, Bursitis
HEART & CIRCULATION High cholesterol
Grilled salmon with spinach and spiced carrot mash I got the inspiration for this from a dish I often eat at my favourite hotel in Dublin, whenever work takes me over that way. Their slightly more rib-sticking version made me fall in love with spiced carrot mash. A match made in heaven.
SERVES 2
5 large carrots, sliced
2 large salmon fillets
2 large handfuls spinach
small knob of butter
½ teaspoon mixed spice
2 sprigs fresh parsley, finely chopped
lemon wedges, to serve
sea salt and black pepper
Put the carrots in a small pan and cover with water. Bring to the boil, then reduce the heat and simmer for 10–15 minutes, or until tender. An even better option, if possible, is to steam them, which retains more nutrients.
Preheat the grill to high. Put the salmon fillets on a baking tray and cook under the grill for 8–10 minutes, or until beginning to turn golden brown, turning them during cooking.
Put the spinach in a pan with few tablespoons water, place over a high heat and cook, covered, for 3–4 minutes, or until wilted. Drain well.
Drain the cooked carrots and place them in a large bowl. Mash them with a potato masher. Add the butter and mixed spice, season with salt and pepper and mash again until the texture is smooth. Stir through the chopped parsley. To assemble, put the spinach in the centre of a plate, place the grilled salmon on top, and add the mash next to it. Serve with lemon wedges.
JOINTS & BONES Arthritis
RESPIRATORY SYSTEM Asthma
METABOLIC SYSTEM Diabetes (Type 2)
MENTAL HEALTH & NERVOUS SYSTEM Anxiety, Depression
HEART & CIRCULATION High blood pressure, High cholesterol
Mackerel marinated with beetroot and horseradish I know this sounds like a weird combination, but trust me, it’s a marriage made in heaven. Beetroot and horseradish is a classic combination, and the intense flavour of the mackerel takes the whole thing to another level. Try it – you’ll be glad you did!
SERVES 2
2 large cooked beetroots
4 teaspoons horseradish sauce
1 tablespoon live probiotic yoghurt
juice of ½ lemon
2 mackerel fillets
sea salt and black pepper
Make the marinade by placing the beetroot, horseradish sauce, yoghurt and lemon juice in a food processor, then process to a smooth purée.
Put the marinade in a bowl or dish, add the mackerel fillets and make sure that they are well covered in the marinade. Leave to marinate in the fridge for 2–3 hours.
Once marinated, preheat the oven to 190°C/375°F/Gas mark 5 and line a baking tray with aluminium foil. Put the mackerel on the prepared tray and bake in the oven for around 8 minutes, or until just cooked through. To check, insert the tip of a knife into the centre of a fillet: the flesh should flake and no longer look translucent.
Serve with roasted vegetables, quinoa, salad, or even in a wrap.
SKIN Acne, Eczema
JOINTS & BONES Arthritis
METABOLIC SYSTEM Diabetes (Type 2)
MENTAL HEALTH & NERVOUS SYSTEM Anxiety, Depression, Stress
REPRODUCTIVE & URINARY SYSTEMS Polycystic ovary syndrome
Salmon and king prawn skewers with citrus quinoa salad This dish is gorgeous and feels very summery. It delivers masses of minerals, fatty acids and protein, too, as well as all sorts of other goodies. That’s got to be good! Ask at the fish counter to have the fish skinned.
SERVES 1–2
1 large salmon fillet, skinned and cut into cubes
100g raw peeled king prawns
100g quinoa
2 teaspoons vegetable stock powder, or 1 vegetable stock cube
15g fresh parsley, finely chopped
grated zest and juice of 1 lime
sea salt and black pepper
Preheat the grill to high. Take some presoaked wooden or metal skewers and thread alternating cubes of salmon and king prawns onto them. Season with salt and pepper. Place under the grill for about 10 minutes, turning them 2–3 times.
Bring a pan of water to the boil and add the quinoa. Add a couple of teaspoons of vegetable stock powder or a vegetable stock cube to the water to give greater depth of flavour, and cook for 10–15 minutes. When cooked, the grains should look translucent and have little white tails on the side.
Place the cooked quinoa into a bowl and stir in the chopped parsley. Add the zest and juice of the lime. Season with salt and pepper and stir well.
Put some of the quinoa salad onto serving plates and place the cooked skewers on top. Serve with a rocket salad.