Lentil Curry with Prawns

Lentil Curry with Prawns

 

  • Ingredients - curry

  • 2 tbsp coconut oil

  • 2 red onions, chopped finely

  • 2 green chillis finely chopped, deseeded, optional

  • 1 tbsp cumin seeds

  • 1 tsp ground coriander

  • 1 tbsp black mustard seeds

  • 1 tsp turmeric

  • 6 cardamom pods, seeds removed and ground

  • 200g red split lentils, rinsed

  • 1 x 400ml tin coconut milk

  • 500 ml veg stock

  • 300g raw king prawns

  • 100g baby spinach, washed

  • 1-2 lemons, squeezed, to taste

  • Ingredients - topping

  • 100g toasted cashew nuts, roughly chopped, optional

  • 1 green chilli, deseeded, optional

  • 1-2 tbsp Greek yoghurt, dairy or non-dairy, optional

  • 1/2 lemon, squeezed

  • A big handful of coriander, chopped

Method

1.    In a deep frying pan, heat the oil gently and add the onion and let cook for 5 minutes or so until they soften.

2.    Add the chilis and let cook for another few minutes

3.    Add the coriander, cumin and mustard seeds. When the mustard seeds start to pop, stir in the ground turmeric and cardamom

4.    Quickly add the lentils, coconut milk and stock to the pan. Bring the dahl to the boil and then turn the heat down to a gentle simmer. Cook for 25-30 minutes, until the lentils have softened.

5.    With 10 left on the cooking time, add the raw king prawns to the dahl and stir

6.    Meanwhile prep the topping, adding all ingredients into a small bowl and stir. Set aside.

7.    For the final few minutes of cooking, add the spinach leaves and lemon juice. Let the spinach wilt a little.

8.    Serve the curry in bowls, add the topping and enjoy!

 Mediterranean Chickpeas

Mediterranean Chickpeas

 

Ingredients

  • 1 tbsp olive oil

  • 1 medium red onion, diced

  • 1-3 cloves garlic, minced

  • 1 tsp dried oregano

  • ½ - 1 tsp chilli powder, optional

  • 1 tin chopped tomatoes

  • 1 tin chickpeas, drained

  • ½ jar or 100g artichokes, drained

  • 1 cup vegetable stock

  • 1 tbsp balsamic vinegar

  • 2-3 big handfuls spinach, packed

  • 50-100g crumbled feta, optional

  • Pinch of salt and pepper

  • Red chili flakes, optional

  • Handful fresh parsley, chopped to garnish

  • Option to add green vegetables

 

  Method

 

  1. Heat the oil over a medium heat in a large saucepan. Add the onions and sauté for 5 minutes to soften.

  2. Add the garlic, oregano, chilli powder and cook another minute.

  3. Stir in the tomatoes, chickpeas, artichokes, stock and vinegar. Bring to the boil and then reduce the heat down to a simmer. Let cook 15 or so minutes to thicken the sauce, stirring every so often.

  4. Stir in the spinach. Cover and cook for another 2-3 minutes.

  5. Season, garnish with red chili flakes and parsley, crumble over the feta, serve and enjoy!

 Almond Crusted Cod and Peas

 Almond Crusted Cod and Peas

 

Ingredients

  • 2 cod fillets, boneless, skin on

  • 75g gluten free breadcrumbs

  • 30g flaked almonds

  • salt and freshly ground black pepper

  • 1tsp Dijon mustard

  • 2tsp olive oil

  • 100g frozen peas

  • 100ml vegetable stock

  • 200g baby spinach leaves

 

Method

 

1.    Preheat the oven to 180°C, Gas 4.

2.    Place the breadcrumbs and almonds in a food processor and blitz lightly to break up the almonds and season.

3.    Brush the flesh side of the cod fillets with a little mustard, then dredge in the nut mixture, shaking off any excess.

4.    Heat the oil in an ovenproof frying pan and fry the cod fillets, crumb-side down, for 1-2 minutes, or until crisp.

5.    Transfer to the oven to roast for 8 minutes, or until the fish is cooked through. Meanwhile cooked the peas and stock for 2 minutes then add the spinach and stir until wilted. Serve and enjoy!

 Salmon with Puy Lentils and Mustard

 Salmon with Puy Lentils and Mustard

 

Ingredients

  • ½ garlic clove, crushed

  • 1tbsp red wine vinegar

  • ½ tbsp Dijon mustard

  • 2 ½ tbsp olive oil

  • ½ tsp coconut oil

  • 2 salmon fillets, boneless

  • ¼ red onion finely chopped

  • 50g cherry tomatoes, halved

  • ½ can puy or green lentils, drained

  • Pinch of sea salt and ground black pepper

 

Option to serve with broccoli or tenderstem

 

Method

 

1.    Mix together the garlic, red wine vinegar, mustard and oil.

2.    Heat the coconut oil in a frying pan and place the salmon fillet skin side down in the pan. Cook on both sides for 3-4 minutes until the skin is golden and the fish is cooked through.

3.    Remove from the pan and keep warm.

4.    Add the red onion and puy lentils to the pan and stir to coat in the pan juices.

5.    Add the tomatoes and oil mustard dressing and allow the mixture to simmer for 1-2 minutes.

6.    Place the salmon on top of the lentils in the pan to warm through. Season to taste, serve with warm vegetables and enjoy!

Shakshuka

Shakshuka

 

  • Ingredients

  • 1 tbsp olive oil

  • ½ onion, chopped

  • 1 clove garlic, minced

  • 1 red pepper, chopped

  • 4 tbsp tomato puree

  • 100ml chicken or vegetable stock

  • 1 tsp ground cumin

  • Pinch ground turmeric

  • sea salt and black pepper

  • 200 g fresh spinach

  • 4 large eggs

  • 60g crumbled feta cheese

 

 

Method

1.    Heat the oil in a large sauté pan. Cook the onion, garlic, pepper for 2-

3 minutes.

2.    Add the tomato puree, stock and spices and season to taste.

3.    Stir in the spinach until it starts to wilt.

4.    Break the eggs into the pan then cover and simmer for 5 minutes or until cooked. Scatter over the cheese to serve.

Asian Salmon Traybake

Asian Salmon Traybake

 

Ingredients – salmon and veg

  • 2 salmon fillets (wild or organic)

  • 2 tbsp sesame oil

  • 300g broccoli, cut into florets

  • 2 cloves garlic, minced or grated

  • Pinch of Himalayan salt & black pepper

  • 240g packet of wholegrain rice

 

Ingredients – dressing

  •  

  • 1-2 spring onions, finely chopped

  • 1 ½ cm ginger, grated

  • 1 small red chilli, finely chopped

  • 1 tbsp fish sauce

  • 2 tbsp olive oil

  • 1 lime, zest and juice

  • Bunch of fresh coriander (approx. 20g), chopped

  • 30g peanuts or cashews, roughly chopped, optional

  • 1 large clove garlic, minced

 

Method

 

1.    Preheat your oven to 200°C/400F/Gas Mark 6

2.    If cooking the rice from scratch, place in a saucepan, fill with water, put onto

boil and let simmer for 20 minutes

3.    Put broccoli florets in baking tray, scatter over the grated garlic, sprinkle over the oil and toss well to mix

4.    Put salmon fillets ontop of broccoli, cover tin tightly with foil and bake in the

oven for 20 minutes, or until salmon is cooked.

5.    Meanwhile make the dressing by adding all the ingredients to a small bowl

and set aside

     6.   Once the rice has cooked, drain and set aside a few moments

     7.   Add rice to salmon and broccoli for last few minutes of cooking

8. Remove from the oven and drizzle the dressing over the salmon, broccoli    and rice. Serve and enjoy

Cajun Steak & Herby Slaw

Cajun Steak & Herby Slaw

 

Ingredients – for the steaks

  • 150-200g fillet steak per person

  • ½ tbsp Cajun seasoning

  • Pinch of salt

  • Pinch of black pepper

  • ½ tbsp olive oil

 

 

Ingredients – for the slaw

  • ¼ head of cabbage (red or savoy) very finely sliced

  • 1 carrot, shredded with mandolin

  • 4 radishes, finely sliced

  • Handful of flat leaf parsley leaves, chopped

  • Handful of coriander leaves, chopped

  • 1 tbsp mild olive oil

  • Juice of 1 lime

  • 1 tbsp toasted pine nuts

  

Method

  1. Remove steaks from fridge and allow to come to room temperature

  2. Mix the Cajun seasoning, salt and pepper into the olive oil and massage over the steaks really well. Allow them to rest for 10 minutes

  3. Meanwhile make the slaw. Combine all vegetables and herbs in a bowl and mix well

  4. When you are ready to eat, heat a large pan and fry the steaks. The time will depend on the cut but allow 2-5 minutes each side.

  5. Allow them to rest for at least 5 minutes before serving

  6. Meanwhile dress the slaw with olive oil, salt and pepper and plenty of lime juice. Sprinkle with warm toasted pine nuts just before serving with the steaks. Enjoy!

 

Thai Salmon Salad

Thai Salmon Salad

 Ingredients – salmon and vegetables

  • 100-150g salmon fillet, cooked, flaked

  • 100g / 5 ½ oz sprouting broccoli, cut into small pieces

  • ½ carrot, cut into julienned

  • 2 Spring onions, thinly sliced

  • 100g cherry tomatoes, halved

  • Handful of mange tout sliced lengthways

  • Handful of coriander leaves, chopped

  • Handful of mint leaves chopped

 

Ingredients – Dressing

1tbsp tamari sauce

  • ½ tbsp maple syrup or honey

  • 1tbsp olive oil

  • 1/2 red chilli, deseeded and diced

  • 1/2 garlic clove, crushed

  • Juice and zest of ½ lime

  • 1tsp rice wine vinegar

  •  

Method

1.    To make up the dressing simply whisk all the ingredients together

and set aside

2.    Blanch the broccoli for a couple of minutes in boiling water until al

dente. Drain and rinse under cold water.

3.    Put all the vegetables and herbs in a large bowl and toss lightly with

a little of the dressing.

4.    Add the salmon and drizzle over a little more dressing

Seeded Toast with Mackerel Pate

Seeded Toast with Mackerel Pate

 

  • Ingredients for the pate

  • 100-150g Smoked Mackerel fillets, skin removed

  • 1-2 tbsp 0% fat Greek Yogurt

  • 1/2 tsp Creamed Horseradish or Dijon mustard (optional)

  • Squeeze of lemon

  • Pinch of salt and black pepper

 

  • Serve with …

  • 1 slice of Heart of Nature bread

  • (Or other seeded sourdough)

  • Lots of green leaves

 

 

Method

  1. Toast your bread

  2. Meanwhile place all the pate ingredients into a food processor and process until you get desired consistency

  3. Spread pate onto your toast and serve with your choice of greens

Rainbow Egg Wrap

Rainbow Egg Wrap

  • Ingredients

  • 1 tbsp coconut oil or olive oil

  • 2 eggs

  • 2 tbsp hummus

  • 1/2 avocado, sliced

  • 1 small carrot, grated

  • 1 small beetroot, grated

  • Handful of rocket (or other greens)

  • 1 tbsp sunflower seeds, option to

  • toast

  • Drizzle of olive oil

  • Pinch of salt and black pepper

 

Method

 

1.       Crack the eggs and beat in a bowl, adding a little salt and pepper

2.       Melt the coconut oil in a frying pan and add the egg mixture to fill the pan

3.       Cook through on both sides for a few minutes, until you have a very thin omelette, golden in colour

4.       Transfer to a plate and let cool

5.       Once the wrap is cool, spread a layer of hummus onto the wrapper and then add your veggies

6.       Top with seeds and a drizzle of oil, Season, fold and enjoy!

 

Chicken Stirfry

Chicken Stirfry

 

Ingredients

  • 1 chicken breast, cooked and shredded

  • ½ tbsp olive oil

  • 200g mixed vegetables - stir fry packet

  • ½ fresh chilli, finely chopped

  • 1 tbsp tamari

  • Handful of fresh coriander, chopped

 

Method

 

1.    Heat a frying pan with a little oil then add the vegetables

2.    Stir fry for 3-4 minutes and then add the tamari sauce

3.    Pour vegetables onto a plate and add the shredded chicken and sprinkle with fresh coriander

Seeded Toast with Salmon ‘Mayo’

Seeded Toast with Salmon ‘Mayo’

Ingredients for the salmon

  • 120-150g salmon fillet, skin removed (or a tin of tuna or crab meat)

  • 1-2 tbsp 0% fat Greek Yogurt

  • Squeeze of lemon

  • Pinch of salt and black pepper

 

  • Serve with …

  • 1 slice of Heart of Nature Seeded loaf

  • (or seeded sourdough)

  • Lots of green leaves

 

 

Method

  1. Toast your bread

  2. Meanwhile place all the salmon ingredients into a bowl and fork until you get the desired consistency

  3. Spread salmon onto your toast and serve with your choice of greens, enjoy!

Spicy Lentil Soup

Spicy Lentil Soup

 

  • Ingredients

  • 1 tbsp coconut oil

  • 1 small red onion, roughly chopped

  • 1 clove garlic, chopped finely

  • 1 large celery stick, sliced

  • 2 carrots, sliced

  • 2 tsp Ras el Hanout spice mix

  • 100g red split lentils, rinsed

  • 500ml water

  • 1 tsp Marigold Reduced Salt Vegetable Bouillon Powder

  • Pinch of pink Himalayan salt and pepper

  • 1-2 tbsp yoghurt or hummus per person

  • Chilli flakes, to taste, optional

  • Handful of fresh coriander, chopped

 

Method

 

  1. Rinse and drain the lentils.

  2. Heat the coconut oil in a large pan and add the onion and garlic and saute for 5 minutes until soft

  3. Add the celery, carrots, lentils and spice mix and stir for a few minutes before adding the stock.

  4. Add the stock, bring to the boil then reduce to a simmer. Let cook for 15 or so minutes until lentils are tender.

  5. Serve in bowls with a dollop of yoghurt or hummus, chilli flakes and fresh coriander. Enjoy

Scrambled Eggs, Sausages & Tomatoes

Scrambled Eggs, Sausages & Tomatoes

 

Ingredients

  • 1 tsp coconut oil

  • 2 eggs

  • 4 cherry tomatoes, halved

  • Handful of fresh spinach, optional

  • 2 Heck Italia Chicken sausages

  • Small handful of fresh herbs, chopped

  •  

Method

 

1.    Put the grill on and place the sausages on a baking tray and cook for 12-15 minutes

2.    Beat the eggs together in a bowl and season.

3.       Heat the coconut oil in a pan. Add the tomatoes and spinach

4.       Let the spinach start to wilt, move to one side of the pan and then add

the egg.

5.       Move around the pan for few minutes as it starts to cook.

6.       Once cooked serve onto a plate with the sausages, season and enjoy!

Greek Yoghurt, Berries & Almonds

Greek Yoghurt, Berries & Almonds

 

  • Ingredients

  • 200g 0% fat TOTAL Fage Greek Yogurt

  • 60-80g berries

  • 1tbsp chopped almonds

 

Method

 

1.    If using frozen berries, add to a pan with a splash of water and gently warm through for a few minutes

2.    Place yoghurt into a bowl and top with the berries

3.    Option to put the nuts under the grill for a few minutes, sprinkle on top of the yoghurt and berries and enjoy

Very Berry Shake

Very Berry Shake

  • Ingredients

  • 1 scoop or approx. 25g of vanilla protein powder

  • 250ml unsweetened almond milk

  • 50ml kefir or 1 tbsp live yoghurt - dairy or coconut (unsweetened)

  • 80g frozen berries, defrosted

  • Lemon juice and zest, optional

 

Method

1.    Throw all ingredients into a high speed blender and blend until smooth

2.    Option to add water to get thinner consistency.

Protein Pancakes

Protein Pancakes

(serves 2)


Ingredients

  • 2 scoops vanilla protein powder

  • 1 small banana

  • 2 medium eggs

  • Dash of coconut oil or olive oil for frying

 

 

Method

 

1. Combine all the ingredients in a blender.

2. Heat the oil in a frying pan

3. Pour spoonfuls of the batter into the pan and cook on each side for a couple of minutes

4. Repeat with remaining batter.

 

 

To serve – a handful of berries and 1 tbsp Greek or natural yoghurt

Protein Overnight Oats

Protein Overnight Oats

 

  • Ingredients - Protein Base

  • 1 small banana

  • 75ml almond milk

  • 1 tbsp raw cacao powder

  • 1 scoop protein powder

  • ½ tsp cinnamon

 

  • Ingredients - Muesli

  • 10g pumpkin seeds

  • 10g sunflower seeds

  • 15g gluten free oats

 

To serve – a handful of berries and 1 tbsp Greek or natural yoghurt

 

Method

 

1.    The night before place the banana, almond milk, cacao powder, protein powder and cinnamon in a blender or nutri bullet and blend to form a thick cream.

2.    Place the seeds and oats in a bowl or container and pour over the chocolate cream. Stir well.

3.    Place in the fridge overnight to soak.

4.    To serve top with a handful of berries and yoghurt.

(This will keep 1-2 days in the fridge)

Scrambled Tofu

Scrambled Tofu

  • Ingredients

  • 2 tsp olive oil

  • 2 spring onions, chopped

  • 5 mushrooms diced

  • 250g silken tofu, drained

  • Pinch of smoked paprika

  • Sea salt and black pepper

  • A drizzle tamari soy sauce

  • handful baby spinach leaves

 

Method

1.    Heat the oil in a frying pan and add the spring onions and mushrooms. Sauté gently over a medium heat for 2 minutes until the mushrooms are soft.

2.    Add the tofu, spices and spinach and scramble in the pan.

3.    Cook for a couple of minutes. Drizzle with soy sauce and season to taste.