Spicy red Shakshuka

1 onion,
1 red pepper
,
1 green pepper,
2 garlic cloves,
2 tsp hot paprika
1 tsp cumin seeds
1.5 tsp cayenne pepper
800g tinned tomatoes
1 tbsp lemon juice
6 eggs, depending on hunger
Fresh coriander, roughly chopped

Heat coconut oil and the onion in a large frying pan over a medium heat. Cook until golden, then add the peppers. Fry until both are soft, then stir in the garlic and spices and cook for another couple of minutes.

Pour in the tomatoes and bring to a boil, then turn down the heat and simmer for 30 minutes.

Make 6 divots in the sauce and break in the eggs. Season them lightly, turn the heat right down as low as possible, cover and cook for about 10 minutes until they’re just set. Sprinkle with coriander and serve.

Tomato Nutrients:
Vitamins: A, B6, K, Lycopene
Minerals: Manganese, Potassium
Main health benefits: Cancer prevention, Eye health, bone and heart health, fluid balance, blood pressure control, diabetes management

 

Avocado lime sauce

1 avocado,
Juice of 1 large lime,
Hand full of coriander,
2 glugs of extra virgin olive oil,
Half of a red chilli.

Blend all of the ingredients into a smooth paste, adding a little water if needed.
This is a deliciously versatile sauce, use on pasta, as a dip or in a beautiful Buddha bowl. I’ve served mine with spiralized parsnip, falafel, broccoli, pumpkin seeds, spinach and lettuce.

Avocado Nutrients:
Vitamins: B6, C, E, K, Folate, Niacin, Riboflavin, Pantothenic Acid.
Minerals: Potassium
Main health benefits: Cell repair and production, energy metabolism, tissue and heart health

Mothers day Cacao Quinoa bites

Cacao powder,
Quinoa puffs,
Coconut oil,
Almond butter,
Oats,
Cranberries,
Sunflower seeds,
Pumpkin seeds,
Honey.

Warm the ingredients in a pan and mix together thoroughly. Next roll the mixture into small balls or place into a dish to be cut up once chilled in the fridge. These will keep in the fridge for up to one week.

Cacao Nutrients:
Vitamins: B6, E, Folate, Riboflavin, Thiamine
Minerals: Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc.
Main health benefits: Metabolism, heart health, cell development, iron absorption, blood sugar regulation, prevents colon cancer.

Steamed Cod with Ginger Broccoli mash

Cod fillet
Courgette,
Carrot,
Half head of Broccoli,
5cm fresh ginger,
Hand full of Basil,
Half a Red chilli,
Coconut oil.

Steam the Cod fillet.
Blanch the spiralized courgette and carrot.
Blanch the broccoli florets for 3 minutes before draining. Gently fry the ginger match sticks with 4 tsp of coconut oil for 2 minutes. Blend a little of the ginger with the coconut oil, basil, broccoli and chilli. And serve.

Ginger Nutrients:
Vitamins: B6, C, E, K, Niacin, Thiamine.
Minerals: Calcium, magnesium, manganese, potassium.
Main health benefits: Immune function, skin health, good blood clotting, bone health.

Spicy Falafel Salad

1 Small red onion,
1 garlic clove,
400g can of chickpeas,
1 tsp cumin,
1 tsp ground coriander,
1 tsp of mixed herbs,
1 egg

In a frying pan cook the chopped onion and crushed garlic until softened.
Add all of the ingredients to a mixer or blender and pulse until the chickpeas are completely broken down.
Take small portions in your hands and form around 6 or 7 patties.
Next fry for 3 minutes on each side or until golden brown and firm.

I enjoy the falafel served hot on a bed of watercress, quinoa, radish, and dill, topped with greek yogurt, pomegranate seeds and grilled halloumi.

Chickpea Nutrients:
Vitamins: A, B Complex, C.
Minerals: Copper, Iron, Manganese, Phosphorus, Potassium, Zinc.
Main health benefits: Eye Health, Iron metabolism, red blood cells production, heart and muscle function, and immune function.

Spiced Sweet Roasted Red Pepper Hummus

1 can chickpeas, drained,
2 large roasted red peppers (from a jar)
3 tbsp lemon juice,
1.5 tbsp tahini
1 garlic clove
0.5 tsp ground cumin,
0.5 tsp cayenne pepper
large pinch salt,

In an electric blender or food processor, puree the ingredients. Process, using long pulses, until the mixture is fairly smooth, and slightly fluffy.

Refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.)

Use as a dip for sticks of carrot, celery etc or dollop on top of eggs, in salads – Where ever you fancy.

Chickpea Nutrients:
Vitamins: A, B Complex, C.
Minerals: Copper, Iron, Manganese, Phosphorus, Potassium, Zinc.
Main health benefits: Eye Health, Iron metabolism, red blood cells production, heart and muscle function, and immune function.

Winter warmer Broccoli & Pea soup

Broccoli,
Peas,
Full fat Philadelphia,
Vegetable stock,
Garlic,
Fresh red chili,
Toppings: Tomato, Pumpkin seeds, Cress.

Soften a chopped head of broccoli and a hand full of frozen peas in a pan. Drain most of the water leaving around 2cm. Using a hand blender, blitz into a smooth mixture. Add more water if needed to gain the desired thickness.

Add chopped red chili, a garlic clove, a vegetable stock cube, a large tbsp of Philadelphia and seasoning then blitz.

Should serve 2 portions, top with pumpkin seeds, chopped tomato or cress.

Broccoli Nutrients:
Vitamins: B Complex, A, C, K.
Minerals: Iron, Calcium, Phosphorus, Potassium, Zinc.
Main health benefits: Energy, growth and development, protein and carb breakdown, prevents UV skin damage, prevents osteoarthritis, anti cancer, cell and DNA protection, detoxification, heart health.