Recipes

Soft Boiled Eggs with Asparagus
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Servings Prep Time
1 Person 2 minutes
Cook Time
5 minutes
Servings Prep Time
1 Person 2 minutes
Cook Time
5 minutes
Soft Boiled Eggs with Asparagus
Print Recipe
Servings Prep Time
1 Person 2 minutes
Cook Time
5 minutes
Servings Prep Time
1 Person 2 minutes
Cook Time
5 minutes
Ingredients
Servings: Person
Instructions
  1. Set up the steamer and place the eggs in the cold water
  2. Bring the water to the boil
  3. Meanwhile, cut the woody stalks from the asparagus
  4. When the water is boiling lay the asparagus in the steamer section.
  5. Cover and cook for 4 minutes. Remove from the pan and enjoy!
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Recipes

Gorgeous Green Leek & Pea Soup
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A colourful, warming soup for winter
Servings Prep Time
6 15 minutes
Cook Time
20 minutes
Servings Prep Time
6 15 minutes
Cook Time
20 minutes
Gorgeous Green Leek & Pea Soup
Print Recipe
A colourful, warming soup for winter
Servings Prep Time
6 15 minutes
Cook Time
20 minutes
Servings Prep Time
6 15 minutes
Cook Time
20 minutes
Ingredients
Servings:
Instructions
  1. Prepare the leeks and peel the garlic cloves
  2. Heat the olive oil in large saucepan over a medium heat
  3. Add the leeks and crushed garlic and cook for five minutes or until the leeks have softened
  4. Add the stock and bring to the boil, then reduce to a simmer for 15 minutes
  5. Weigh the peas and add to the pan for the last 5 minutes
  6. Season with salt and pepper
  7. Blend thoroughly (if not blended enough the peas will sink to the bottom causing the soup to separate)
Recipe Notes

This soup freezes well making it a great one for batch cooking.

Add a few toasted almonds, a spoonful of cashew cream, or a dollop of pumpkin seed butter for additional protein.

This contains at least two portions of vegetables per serving.

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Recipes

Baked Apples

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A simple comforting dessert for autumn.

Servings Prep Time
6 20 minutes
Cook Time
20 minutes

Servings Prep Time
6 20 minutes
Cook Time
20 minutes

Baked Apples

Print Recipe

A simple comforting dessert for autumn.

Servings Prep Time
6 20 minutes
Cook Time
20 minutes

Servings Prep Time
6 20 minutes
Cook Time
20 minutes

Ingredients


Servings:

Instructions
  1. Turn the oven on to 200C/180C fan/ gas 6.

  2. Sit each apple on the chopping board and push the apple corer into the centre of each one. Alternatively, use a knife to remove the core.

  3. Score around the circumference of each apple with a small, sharp knife. This will help to prevent them splitting open.

  4. Mix the sultanas, muscovado sugar and cinnamon together in a bowl.

  5. Stand the apples, side by side, in a baking dish. Using your fingers or a teaspoon, push a little bit of the sultana mixture into each apple, using up all the mixture equally between them.

  6. Divide the butter into 6 equal blobs and add a blob of butter to the top of each apple.

  7. Add 1-2 tbsp. of water to the dish (this will caramelise with this sugar)

  8. Bake in the oven for 20 mins or until the apples are cooked through.

Recipe Notes

Apples are a good source of fibre and therefore helpful to keep our digestive tract healthy.

Research has shown that cinnamon can improve insulin resistance and elevated blood sugar levels. This suggests that including cinnamon as part of your daily diet can help to manage blood sugar levels, therefore reducing cravings for sweet foods and helping to stabilise energy levels.

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Recipes

Beetroot & Carrot Salad
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A sweet and crunchy salad with plenty of nutrients.
Servings Prep Time
4 15 minutes
Servings Prep Time
4 15 minutes
Beetroot & Carrot Salad
Print Recipe
A sweet and crunchy salad with plenty of nutrients.
Servings Prep Time
4 15 minutes
Servings Prep Time
4 15 minutes
Ingredients
Servings:
Instructions
  1. Toast the seeds in a dry pan on medium heat until they start to brown.
  2. Peel the carrots and beetroot.
  3. Grate then into a bowl.
  4. Add the toasted seeds and raisins and bean sprouts/alfalfa and mix well.
  5. Garnish with coriander leaves and serve.
Recipe Notes

This salad will store in the fridge for up to 2 days and works well to take as part of a healthy lunch box. it works well with some smoked mackerel.

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Recipes

Pea and Mint Soup
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A gorgeous, green soup.
Servings Prep Time
2 10
Cook Time
8
Servings Prep Time
2 10
Cook Time
8
Pea and Mint Soup
Print Recipe
A gorgeous, green soup.
Servings Prep Time
2 10
Cook Time
8
Servings Prep Time
2 10
Cook Time
8
Ingredients
Servings:
Instructions
  1. Gently warm oil on medium heat.
  2. Add onion and sweat on a medium heat for approximately 5 minutes until soft.
  3. Add peas, mint and stock.
  4. Cook for 3-4 minutes until peas are cooked.
  5. Blend to a smooth consistency.
  6. To serve, add a dollop of natural yoghurt and a sprig of fresh mint.
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Recipes

Radish, Avocado, Quinoa and Broad Bean Salad
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A fresh and tasty, naturally gluten free salad
Servings Prep Time
4 30
Servings Prep Time
4 30
Radish, Avocado, Quinoa and Broad Bean Salad
Print Recipe
A fresh and tasty, naturally gluten free salad
Servings Prep Time
4 30
Servings Prep Time
4 30
Ingredients
Servings:
Instructions
  1. Put the quinoa in a saucepan with plenty of water. Bring to the boil and simmer for 9 minutes. Drain in a fine sieve and leave to dry.
  2. Meanwhile, put the broad beans in a pan of boiling water. bring back to the boil and then immediately drain in a colander. Refresh with cold water and leave to dry. if you are using ordinary, rather than baby, broad beans, you will need to remove the outer skin from each bean when cooled as they can be tough.
  3. Remove all of the rind from the lemon with a sharp knife. Over a large bowl, slice between each membrane to remove each individual segment. Squeeze all of the juice into the bowl with the segments.
  4. Peel the avocado and cut into chunks. Place in the bowl with the lemon segments and juice, ensuring each piece of avocado is coated in lemon juice.
  5. Quarter the radishes
  6. Crush the garlic. Add the garlic and cumin (if using) to the olive oil. Now stir the olive oil mixture into the quinoa.
  7. Add the broad beans and radishes to the quinoa and mix in well.
  8. Now add the avocado and lemon to the quinoa and mix in gently so as not to bruise the avocado.
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Recipes

Date and Walnut Balls
Print Recipe
Servings Prep Time
14 balls 15 minutes
Servings Prep Time
14 balls 15 minutes
Date and Walnut Balls
Print Recipe
Servings Prep Time
14 balls 15 minutes
Servings Prep Time
14 balls 15 minutes
Ingredients
Servings: balls
Instructions
  1. Place cacao, dates and walnuts in a food processor
  2. Blend until a thick paste
  3. Take a small amount of mixture and roll in the palms of your hand to make a small ball
  4. Roll in the coconut
  5. Store in the fridge for up to 3 days
Recipe Notes

If you are using dried dates, soak them in a little boiling water for 30 minutes before blending. Use the soaked dates, but not any excess liquid to make the balls.

If your blender is not suitable for nuts (e.g a hand blender), try one of the following:

Use a pestle and mortar, or coffee grinder, to grind the walnuts first. They turn to a paste quite quickly so check regularly.

Substitute the walnuts for ground almonds

 

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Recipes

North African Stew
Print Recipe
This recipe is adapted from Hugh Fearnley – Whittingstall’s North African Stew, River Cottage Veg Every day, (2011)
Servings Prep Time
3 people 1 hour
Servings Prep Time
3 people 1 hour
North African Stew
Print Recipe
This recipe is adapted from Hugh Fearnley – Whittingstall’s North African Stew, River Cottage Veg Every day, (2011)
Servings Prep Time
3 people 1 hour
Servings Prep Time
3 people 1 hour
Ingredients
Servings: people
Instructions
  1. Heat the oil in a large pan
  2. Dice the onion and add to the warm oil
  3. Cook until the onion on a medium heat until it starts to lightly brown
  4. Add the garlic, celery, pepper, turmeric, ginger and cinnamon and cook for a couple of minutes
  5. Next add the lentils, chickpeas, tomatoes, saffron, parsley and ½ the coriander.
  6. Cook for 15 minutes
  7. Now add the butternut squash, bay leaf and stock.
  8. Over and cook gently for approximately 30 minutes
  9. Add the pasta and simmer for a further 10 minutes or until it is cooked (wholewheat will take a longer than white pasta)
  10. Serve garnished with the remaining coriander.
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