SAFFRON INFUSED CAULIFLOWER SALAD
● 500g (1lb 1oz) prepared caulifl ower rice, or 1 caulifl ower, chopped
● 35g (1½oz) broccoli fl orets
● 130g (4½oz) asparagus heads
● 25g (1oz) mint, chopped
● 25g (1oz) coriander, chopped
● 50g (1¾oz) pomegranate seeds, or more if you prefer
● 25g (1oz) spring onions
● 1½ tsp harissa spice, add more if you prefer
● 60ml (2fl oz) olive oil
● 2 fresh limes
● a pinch of saffron strands
● 1 tbsp boiling water pea shoots or young lettuce leaves, to serve
➤ Soak the saffron in the boiling water.
➤ Blanch the asparagus and broccoli in boiling water. Drain the greens and leave to cool.
➤ Pour the saffron water over the cauliflower (separate the strands if needed), then cover and microwave on high for 3 minutes. Gently stir, then leave the cauliflower to cool for as long as possible.
➤ Add the broccoli, asparaguschopped coriander, mint, spring onions, pomegranate, olive oil, harissa spice, then squeeze over the lime juice. Gently stir, cover and leave to stand in the fridge until ready to serve. Serve with pea shoots or young lettuce leaves.
Nutrition facts: Calories 181 / total fat 14.3g / saturates 2g(sugar 0.04g) / sugar 6g / protein 4.1g
RAW BROCCOLI & BRUSSELS SPROUT SALAD WITH CASHEW DRESSING
Serves 4 | Prep 20 mins | Cook none
● 375g (13oz) broccoli florets (bite-sized)
● 330g (11oz) Brussels sprouts, outer layer discarded, fi nely sliced
● 170g (6oz) super sweet sugar snap peas, chopped
● 2 handfuls of coriander, chopped
● 70g (2¾oz) dried cranberries
● 100g (3½oz) roasted cashews
Fort the dressing:
● 5 tbsp cashew butter
● 1 tbsp lime juice
● 3 tbsp maple syrup
● 2 tbsp apple cider vinegar
● 1 tbsp tamari
● 1 tbsp water freshly ground black pepper
● ½ tsp chilli flakes
➤ For the dressing, whisk together the cashew butter and lime juice, then add the maple syrup, apple cider vinegar, tamari sauce and water. Season with black pepper and chilli flakes.
➤ In a large mixing bowl, add the broccoli florets, finely sliced Brussels sprouts, sugar snap peas and cranberries, then mix in the dressing.
➤ When ready to serve, mix in the cashews and coriander.
Tip: You can either buy the cashews already roasted, or
buy them unroasted and put them
Nutrition facts: Calories 357 (per serving) / total fat 18.2(saturates 3.5g) / salt 0.g / sugar 16.8g / protein 12.9g
MASSAGED CURLY KALE SALAD WITH PECAN CRUSTED CHICKEN
Serves 4-6 | Prep 30 mins | Cook 20-25 mins
● 2 chicken breasts
● 200g (7oz) curly kale
● 150g (5½oz) pecans, crushed
● 120g (4½oz) tenderstem broccoli
● 2 avocados, cubed
● 1 free-range egg, beaten
● 1 tsp maple syrup or agave nectar
● juice of ½ a lemon
● harissa or paprika
● garlic granules
● sea salt and freshly
● ground white pepper
For the dressing:
● 3 tbsp olive oil
● 2 tbsp maple syrup or agave nectar
● 1 tsp mustard
● sea salt and freshly
● ground black pepper
➤ Preheat the oven to 200°C/Gas Mark 6.
➤ Beat the egg and season with white pepper, harissa or paprika, sea salt, garlic granules and maple syrup or agave nectar and mix together.
➤ Wrap the chicken in clingfilm and bash it with a rolling pin. Once flattened, dip into the egg mixture and then into the pecans. Place on a baking tray lined with baking parchment or a silicone baking mat and bake in the oven for 20 minutes, 10 minutes on each side.
➤ While the chicken is in the oven, bring a pan of salted water to the boil and cook the broccoli for 5 minutes, then immerse in cold water to stop the cooking process.
➤ Wash and discard the stalks of the curly kale, pat dry and place in a bowl. Add the lemon juice and 2 pinches of sea salt, then massage the kale for about 3 minutes, removing any tough stalks you come across.
➤ Remove the end of the stalks from the broccoli and chop into 2.5cm (1in) pieces, then add to the kale.
➤ Place all the dressing ingredients in a bowl, then mix together.
➤ Cube the avocado and add it to the kale, then add the dressing and fold it all in together.
➤ Cut the chicken into bite-size pieces and lightly toss together with the salad.
➤ Serve on a large platter and leave it to sit for 1 hour so the flavours can infuse into the kale.
Tip: When using kale raw in a salad, make sure that you massage the kale well to soften it and break down the fibrous part.
Nutrition facts: Calories 452 / total fat 34.4 (saturates 4.4g) / salt 0.2g / sugar 6.2g / protein 24.2g
ANCHOVY, AVOCADO AND SEAWEED CUCUMBER BOATS
Serves 1 | Prep 15 mins | Cook none
● ½ a ripe avocado, pitted, peeled
● 6-8 anchovy fi llets in olive oil, fi nely chopped
● 1 tbsp olive oil, reserved from the jar of anchovies
● 1 tbsp lemon juice
● a small bunch of fresh coriander, fi nely chopped
● 1 nori seaweed sheet, cut into matchsticks
● freshly ground black pepper
● ½ a cucumber, halved lengthways, watery middle scooped out
● sesame seeds, to garnish
● 1 tbsp red onion, fi nely chopped (optional)
➤ In a medium bowl, mash the avocado with the lemon juice to stop it discolouring. Add the anchovies, olive oil and coriander (and red onion if using). Mix to combine.
➤ Add half of the nori matchsticks and gently fold through. They lose their crunch almost immediately on contact with moisture. Season with pepper.
➤ Divide the mixture and scoop it into the two cucumber halves. Scatter over the reserved nori matchsticks and sesame seeds. Serve immediately.
Nutrition facts: Calories 460 / total fat 39.8g(saturates 7.2g) / salt 1.5g / sugar 2.6g /protein 16.3g
PALEO TABOULEH
Serves 2-3 | Prep 15 mins | Cook none
For the salad:
● 500g (1lb 1oz) ‘riced’
● celeriac or caulifl ower
● a large bunch of
● coriander, washed, dried, finely chopped
● a small handful of mint, roughly torn
● 1 celery stick, including the leaves, fi nely diced
● 40g (1½oz) cucumber, finely diced
● 3 ripe cherry tomatoes, diced
● seeds from
● ½ a pomegranate
● ¼ red pepper, finely diced (optional)
● 1-2 spring onions, finely chopped (optional)
For the dressing:
● juice of ¾ a lemon
● freshly ground
● black pepper
● a large pinch of sea salt
● ¼ tsp ground cinnamon
● ¼ tsp ground coriander
● ¼ tsp ground ginger
● 60ml (2fl oz) extra-virgin
● olive oil
● 1 tbsp maple syrup
➤ Whisk together all the dressing ingredients in a small bowl. Season to taste.
➤ In a large bowl, combine all the salad ingredients.
➤ Pour over the dressing and toss to combine.
➤ Sprinkle over extra coriander, pomegranate seeds and some toasted nuts if desired – pistachios, pine nuts and cashews work especially well.
Nutrition facts: Calories 248 / total fat 17.9g (saturates 2.6g ) / salt 0.25g / protein 3.7g
SUNDRIED TOMATO, SUMAC AND BLACK GARLIC BABA GANOUSH
Serves 4 | Prep 15 mins plus chilling | Cook 35-45 mins
● 2 aubergines, washed and dried
● 50g (1¾oz) sundried tomatoes
● 3 tbsp tahini
● juice of ¾ a lemon
● ½ tsp sumac
● ¼ tsp cumin
● 1 garlic clove, peeled
● sea salt and freshly ground pepper, to taste
● 1-2 tbsp extra-virgin olive oil, to taste
➤ Preheat the oven to 180℃/Gas Mark 4.
➤ Using a sharp knife, prick the aubergine skin a few times to prevent them bursting.
➤ Place the aubergines on a baking sheet and bake in the oven for 35-45 minutes, or until soft.
➤ If using very hard dehydrated sundried tomatoes, briefly soak them in water, then drain.
➤ Allow the aubergine to cool before roughly chopping and adding to a food processor or high powered blender. Add all the other ingredients, except the olive oil and salt and pepper. You can include the aubergine skin for extra fibre, flavour and nutrients, but peel them if preferred.
➤ Gradually add the olive oil if the mixture is too dry. Blend until smooth if preferred, but a chunkier texture is also nice so blend briefly if desired.
➤ Season to taste with salt and pepper.
Nutrition facts: Calories 173 / total fat(1.4g saturates) / salt 0.4g / sugar 9.8g / protein 5.4g
NUT AND CRANBERRY BARS
Makes 12 | Prep 15 mins plus soaking and chilling | Cook none
● 25g (1oz) pistachios
● 25g (1oz) walnuts
● 25g (1oz) sunfl ower seeds
● 25g (1oz) fl ax seeds
● 1 tbsp chia seeds
● 75g (2¾oz) dates, pitted, soaked in hot water for
● 15 minutes
● 2 tbsp dried cranberries
● 2 tbsp raisins
For the topping:
● 60ml (2fl oz) coconut oil, melted
● 2 tbsp date syrup
● 2 tbsp raw cacao
● a handful of cranberries
● a handful of pistachios, crushed
➤ Pop all the ingredients (except the toppings) in a food processor and blend to combine. The mixture should be chunky and sticky. If not, add a little water.
➤ Press the mixture evenly into a freezer-friendly dish, then place in the freezer for 10 minutes.
➤ For the topping, melt all the ingredients together.
➤ Remove the mixture from the freezer, pour the chocolate sauce over the top and sprinkle with cranberries and crushed pistachios.
➤ Place in the fridge to set for 1 hour, then slice and serve.
Nutrition facts: Calories 148 (per bar), total fat 11.1(saturates 4.6g) / salt 0.03g / sugar 6.8g / protein 3.1g
BROCCOLI QUICHE
Serves 8 | Prep 25 mins plus chilling | Cook 50-60 mins
For the pastry:
● 180g (6oz) rice fl our, plus extra for dusting
● ½ tsp salt
● ¼ tsp gluten-free baking powder
● 100g (3½oz) gluten-free vegetable shortening
● 3-4 tbsp cold water
For the filling:
● florets of 1 broccoli head
● 6 large free-range eggs
● 225ml (8fl oz) almond milk
● 3 tbsp gluten-free fl our
● ½ tsp gluten-free baking powder
● 1 tbsp nutritional yeast
● 1 tsp salt
● 225g (8oz) extra-firm tofu, cubed
➤ For the pastry, combine the flour, salt, baking powder and vegetable shortening in a food processor. Pulse until the mixture resembles breadcrumbs. Add the cold water, one tablespoon at a time, and pulse between additions until a rough dough comes together.
➤ Turn out the dough onto a floured surface and knead briefly. Wrap in clingfilm and chill for 30 minutes.
➤ After 30 minutes, remove the dough from the fridge. Preheat the oven to 170°C/Gas Mark 3.
➤ Roll out the dough on a floured surface 1cm (½in) thick and use it to line the base and sides of a 23cm (9in) fluted tart tin. Cut away any overhanging excess and prick the base with a fork. Chill until needed.
➤ For the filling, blanch the broccoli in a large saucepan of salted boiling water for 2 minutes. Drain and set aside.
➤ Whisk together the eggs, almond milk, flour, baking powder, yeast and salt in a mixing bowl until smooth.
➤ Pour the filling into the pastry case, then dot with the broccoli and tofu. Bake for 50-60 minutes, until the pastry is golden and the filling is set. Remove to a wire rack to cool. Turn out, slice, then serve.
Nutrition facts: Calories 349 (per serving) / total fat 24g(saturates 11g) / salt 0.5g / sugar 1.9g / protein 9.5g
SUPERFOOD SNACK JARS
Makes 2 | Prep 15 mins plus soaking | Cook 0 mins
● 50g (2oz) cashew nut pieces, soaked overnight
● 2 tsp maple syrup
● 150g (5oz) Greek yoghurt
● 100g (3½oz) blackberries, roughly mashed
● 2 tsp balsamic vinegar
● 1 tbsp olive oil
● 200g (7oz) tinned green lentils, drained, rinsed
● salt and freshly ground
● black pepper
● 1 carrot, peeled, grated
● 1 tbsp dried shredded mixed seaweed, soaked in water as per the packet instructions (optional)
● ½ a gem lettuce, shredded
● 75g (2¾oz) blueberries
● 5cm (2in) piece of cucumber, diced
● 75g (2¾oz) beetroot, peeled, coarsely grated
● extra blueberries and blackberries, to finish
● spirulina powder, optional
➤ Drain the cashew nuts, reserving the liquid, then blend the nuts in a small blender with 2 tbsp water to make a smooth cream. Mix with the maple syrup and yoghurt, then set aside.
➤ Mix the blackberries with the balsamic vinegar and oil, then stir in the lentils and a little salt and pepper. Divide between the bases of two jars.
➤ Spoon the carrot on top in an even layer. Mix the seaweed, if using, with the lettuce, then spoon over the carrot. Top with the blueberries, then the cucumber and the beetroot. Spoon the cashew cream on top, then sprinkle with extra blackberries, blueberries and a pinch of spirulina powder, if using. Screw on the lid and store in the fridge overnight.
Nutrition facts: Calories 683 (per jar) / total fat 18.7g(saturates 3.9g) / salt 0.4g / sugar 23.2g / protein 35.9g
QUINOA, FENNEL & MIXED BERRY SALAD
Serves 4 | Prep 5 mins plus chilling | Cook 8-10 mins
● 100g (3½oz) quinoa
● 300ml (10fl oz) gluten-free vegetable stock
● 1 fennel bulb
● 3 tsp chia seeds
● 100g (3½oz) strawberries, hulled, quartered
● 75g (2¾oz) blueberries
● 50g (1¾oz) raspberries
● 40g (1½oz) baby kale leaves or rocket
For the dressing:
● finely grated zest and juice of 1 lemon
● 1 tsp Dijon mustard
● ½ tsp light muscovado sugar
● 4 tbsp olive oil
● salt and freshly ground black pepper
➤ Add the quinoa and stock to a saucepan, bring to a boil, then cover and simmer for 8-10 minutes, or until the quinoa grains are tender and have separated, but are not mushy.
➤ Meanwhile, trim the green feathery tops off the fennel and reserve. Cut the rest of the bulb into quarters, cut out the central core, then very thinly slice with a small sharp knife, or a mandolin if you have one.
➤ For the dressing, add the lemon zest and juice to a jam jar. Add the mustard, sugar, oil and a little salt and pepper. Screw on the lid and shake to mix.
➤ Drain the quinoa into a sieve, rinse with cold water to cool, then drain again. Add to a bowl with the sliced fennel, the chopped green feathery tops, chia seeds and the berries. Pour over the dressing and gently toss together. Spoon into lunch boxes and top with the kale or rocket leaves. Cover and seal. Store in the fridge overnight ready to take to work the next day.
Nutrition facts: Calories 236 (per serving) / total fat 12.7g(saturates 1.7g)/ salt 0.2g / sugar 4.9g / protein 5.3g
COURGETTE NOODLE AND CORIANDER SALAD
Serves 4 | Prep 15 mins | Cook none
● 2 courgettes, peeled,spiralised
● 500g (1lb 1oz) red cabbage, thinly sliced
● 1 white turnip, peeled, fi nely diced
● 1 nori sheet, cut into small squares
● 60g (2oz) raw cashew nuts
● 60g (2oz) coriander, coarsely cut, plus extra leaves
To garnish:
● 2 red shall0ts or spring onions, thinly sliced
For the pinealpple chilli dressing:
● 2 chilies, coarsely chopped, or 2 tsp chilli fl akes
● 2 garlic cloves, peeled, coarsely chopped
● 250g (8oz) sweet pineapple, diced into small pieces
● juice of 3 limes
● salt and freshly ground pepper, to taste
➤ Combine all the salad ingredients in a bowl.
➤ Combine all the dressing ingredients in another bowl.
➤ Toss the dressing into the salad and serve. Garnish with extra coriander leaves.
Nutrition facts: Calories 275 / total fat 7.4(saturates 1.5g) / salt 0.2g / sugar 15.2g / protein 6.2g
MINI QUICHE
Makes 12 | Prep 20 mins | Cook 25-30 mins
For the cases:
● 100g (3½oz) ground almonds
● 135g (5oz) glutenfree oats
● 60ml (2fl oz) coconut oil
● 1 free-range egg
● 80ml (3oz) water
For the filling:
● 3 free-range eggs
● 2 free-range egg whites
● 12 sundried tomatoes
● ½ a red onion, peeled, sliced
● 2 tbsp nutritional yeast
● 1 tsp nutmeg
● 1 tsp freshly ground black pepper
● 100g (3½oz) kale
● 250ml (9fl oz) milk
➤ Place all the case ingredients into a food processor and pulse until combined. If the mixture is too sticky, add more ground almonds.
➤ Preheat the oven to 170°C/Gas Mark 3.
➤ Grease 12 mini cake or quiche tins and place one tablespoon of the mixture into each tin. Push it along the sides and the base until all of the tin is covered.
➤ Bake in the oven for 15 minutes.
➤ For the filling, gently fry the onion and kale until softened.
➤ Whisk together the eggs, egg whites, milk, nutmeg and black pepper until combined, then add the nutritional yeast, onion, kale and sundried tomatoes.
➤ When the bases are ready, remove from the oven and fill with the filling mixture. Place back in the oven and bake for a further 10-15 minutes.
Nutrition facts: Calories 220 / total fat 12g(saturates 5.2g) / salt 0.4g / sugar 0g / protein 9.8g
SUMMER VEGETABLE GRATIN WITH LEMON CREAM
Serves 4 | Prep 15 mins plus soaking | Cook 45-50 mins
● 180g (6oz) cashews
● warm water
● grated zest and juice of 1 lemon
● florets of 1 large broccoli head
● 2 red peppers, sliced
● 2 large courgettes, diced
● 2 spring onions, sliced
● 225g (8oz) tinned sweetcorn, drained
● 2 tbsp sunfl ower oil, melted
● a small handful of basil leaves
● salt and freshly ground black pepper
➤ Soak the cashews in a bowl of room-temperature water for 4 hours.
➤ After 2 hours, drain well and combine with 175ml (6fl oz) warm water, lemon zest and juice and a pinch of salt in a food processor. Blend on high until creamy.
➤ Toss together the vegetables with the sunflower oil and plenty of seasoning. Spoon into a heavy, rectangular baking dish and spread out in an even layer.
➤ Pour over the citrus cream, then bake in the oven for 45-50 minutes, until the vegetables are tender to the point of a knife.
➤ Remove from the oven and leave to stand before serving with a garnish of basil leaves.
Nutrition facts: Calories 390 (per serving) / total fat 26.7g(saturates 4.8g) / salt 0.2g sugar 7.8g / protein 11.2g
AUBERGINE AND CARROT TART
Serves 6 | Prep 25 mins plus chilling | Cook 50-60 mins
For the pastry:
● 150g (5oz) rice fl our, plus extra for dusting
● ½ tsp salt
● ¼ tsp gluten-free baking powder
● 80g (3oz) vegetable shortening
● 3 tbsp cold water
For the filling:
● 4 large aubergines
● 5-6 large carrots, peeled
● 5-6 large courgettes
● 120ml (4fl oz) olive oil
● salt and freshly ground black pepper
➤ For the pastry, combine the flour, salt, baking powder and vegetable shortening in a food processor. Pulse until the mixture resembles rough breadcrumbs. Add the cold water, one tablespoon at a time, and pulse between additions until a rough dough comes together.
➤ Turn out the dough onto a floured surface and knead briefly. Wrap in clingfilm and chill for 30 minutes.
➤ After 30 minutes, remove the dough from the fridge and preheat the oven to 180°C/Gas Mark 4.
➤ Roll out the dough on a floured surface 1cm (½in) thick, then use it to line the base and sides of a 20cm (8in) rimmed pie dish, letting the pastry stick to the rim. Cut away any overhanging excess. Prick the base and chill.
➤ For the filling, using a mandolin set to 5mm (¼in) cutting thickness, slice the vegetables lengthways into thin slices. Pat dry with kitchen paper, then brush with olive oil and season with salt and pepper. Arrange the vegetables in the lined pastry, on their sides in concentric circles, layering them alternately. Slice more carrot and courgette if needed and tuck them into the tart on their sides.
➤ Brush the top of the tart with any remaining olive oil and season with salt and pepper. Bake for 50-60 minutes, until the pastry is cooked through and the vegetables are tender. Remove to a wire rack to cool.
Nutrition facts: Calories 444 / total fat 32.0g(saturates 6.9g) / salt 0.36g / sugar 8.6g / protein 4.9g
0 Comments