CRANBERRY & SEED MUESLI
Serves 6
Preparation time: 15 minutes, plus soaking
INGREDIENTS:
175 g rolled oats
40 g rye flakes
40 g whole almonds, roughly chopped
40 g dried cranberries
2 Tbsp sunflower seeds
2 Tbsp pumpkin seeds
2 Tbsp golden linseeds
2 crisp eating apples
400 ml apple juice
METHOD:
1. Place the oats, rye flakes, almonds, cranberries, sunflower seeds, pumpkin seeds and linseeds in a large bowl and stir well.
2. Core and roughly grate the apples and stir thoroughly into the dry ingredients.
3. Stir in the apple juice, cover, and leave the muesli to soak for about an hour or refrigerate overnight.
4. To serve, spoon the mixture into six serving bowls. Serve with plain yogurt.
TOP TIP:
Mix a larger batch of the dry ingredients and store in an airtight container for 3-4 weeks, ready to add the fresh apple and juice.
BREAKFAST BURRITO (ideal for brunch)
Serves 1
Preparation time: 15–20 minutes
Cooking time: 8-10 minutes
INGREDIENTS:
2 egg whites
Pinch of salt
¼ tsp pepper
1 spring onion, thinly sliced
Vegetable oil spray
30 g red or green pepper, diced
2 Tbsp canned black beans, rinsed
1 wholewheat flour tortilla, warmed
15 g crumbled feta cheese
2 Tbsp fresh salsa
1 tsp finely chopped coriander, plus extra to garnish
METHOD:
1. In a small bowl, combine egg whites, salt, pepper and spring onion, and stir well.
2. Spray a non-stick frying pan with vegetable oil spray and place it over a medium-high heat. Add the red pepper and cook, stirring, for about 3 minutes or until it begins to soften. Reduce the heat to medium, pour in the egg mixture and cook, stirring often, for a further 1-2 minutes, or until the egg sets.
3. Put the beans in a microwave-safe bowl and microwave on high for about 1 minute, or until heated through.
4. Spoon the cooked egg mixture onto the tortilla.
5. Top with the beans, cheese, salsa and coriander. Serve immediately, garnished with whole coriander leaves.
ESPRESSO CASHEW BREAKFAST SHAKES
Serves 2
Preparation time: 15 minutes (plus 2 hours soaking time)
INGREDIENTS:
½ cup raw cashew nuts, soaked in 1 cup filtered water for 2 hours
2 pitted dates
2 shots hot espresso
2 Tbsp chia seeds
½ tsp vanilla extract or paste
½ tsp ground cinnamon
1 banana, roughly chopped (optional)
1 cup filtered water
METHOD:
1. Soak the dates in the hot espresso for at least 5 minutes to soften.
2. Drain and rinse the soaked cashews and transfer to a deep jug (for less mess when you blend everything together with a stick blender).
3. Add the dates, espresso and all remaining ingredients to the jug and blend until smooth.
4. Transfer to small glass jars and enjoy.
Add 2 tsp raw cacao powder for a mocha version.
SNACK ATTACK:
SMOKY PAPRIKA ROASTED CHICKPEAS
Serves 4
Preparation time: 15–20 minutes, plus cooling
Cooking time: 18–24 minutes
INGREDIENTS:
2 Tbsp olive oil
1 tsp cumin seeds, roughly crushed
1 tsp smoked paprika
¼ tsp ground allspice
¼ tsp ground cinnamon
½ tsp sea salt flakes
800 g canned chickpeas in water, drained
2 Tbsp date syrup
METHOD:
1. Preheat the oven to 200°C.
2. Add the oil to a roasting tin and place in the oven to heat for 3-4 minutes. Mix together the cumin seeds, paprika, allspice, cinnamon and salt in a small bowl.
3. Add the chickpeas to the oil, drizzle over the date syrup, sprinkle with the spice mix and stir well.
4. Roast in the preheated oven for 15-20 minutes, stirring once, until brown and crusty.
5. Spoon into a bowl and leave to cool before eating. Store any leftovers in a plastic container or spring-clip preserving jar in the refrigerator for up to 12 hours.
TOP TIP:
Spices contain high levels of antioxidants, which are essential for fighting disease – and they’re easily added to many dishes.
FRUIT, NUT & SEED TRAIL MIX
Serves 6
Preparation time: 20 minutes, plus cooling
Cooking time: 8-10 minutes
INGREDIENTS:
200 g almonds
25 g pine nuts
25 g pumpkin seeds
25 g sunflower seeds
25 g dried banana chips
55 g dates, stoned and roughly chopped
2 Tbsp oat bran
½ tsp ground mixed spice
1 small egg white
METHOD:
1. Preheat the oven to 200°C. Put the almonds, pine nuts, pumpkin and sunflower seeds, banana chips, dates, oat bran and mixed spice in a large bowl and mix well.
2. Lightly beat the egg white with a fork. Add to the nut mixture, stirring to coat all the ingredients evenly.
3. Spread the mixture out on a large baking sheet in a single layer.
4. Bake for 8–10 minutes, or until crisp and lightly browned. Leave to cool completely.
5. Serve or pack into an airtight container and eat within five days.
TOP TIP:
For a savoury mix, replace the bananas and dates with 85 g cashew nuts, and the mixed spice with 1 tsp of mild curry powder and a large pinch of sea salt.
MAIN COURSE RECIPES FOR CHRISTMAS DAY:
CHICKEN TRAYBAKE
Serves 4
Preparation time: 20-25 minutes
Cooking time: 50-60 minutes
INGREDIENTS:
2 Tbsp olive oil
4 chicken legs, about 350 g each, left whole or cut into drumsticks and thighs
2 red peppers, deseeded and thickly sliced
1 large courgette, halved lengthways and thinly sliced
1 large onion, finely chopped
1 fennel bulb, thickly sliced lengthways
800 g canned chopped tomatoes
1 Tbsp dried dill
1 Tbsp balsamic vinegar
Pinch of soft light brown sugar
Salt and pepper to taste
Quinoa or brown rice, to serve
METHOD:
1. Preheat the oven to 190°C.
2. Heat the oil in a frying pan. Add the chicken pieces, working in batches, if necessary, and fry for 5-7 minutes, until golden. Remove from the pan and keep hot.
3. Pour off all but 2 tablespoons of the oil. Add the red peppers, courgetti, onion and fennel and fry, stirring, for 3-5 minutes, until the onion is soft.
4. Stir in the tomatoes, dill, vinegar and sugar, and season with salt and pepper.
5. Place the chicken pieces on a baking tray and pour the vegetables over. Cover tightly with foil and bake in the preheated oven for 30-35 minutes, until the chicken is cooked and the juices run clear when a skewer is inserted into the thickest part of the meat.
6. Serve with quinoa or brown rice.
ROAST PORK FILLET WITH FIGS AND RED ONIONS, AND CIDER GRAVY
Serves 4-6
Preparation time: 5-10 minutes
Cooking time: 30 minutes (mostly unattended)
INGREDIENTS:
2 sweet potatoes, cut into 2 cm cubes
1 x 900 g pork fillet
Salt and freshly ground black pepper to taste
1 Tbsp Dijon mustard
1 Tbsp wholegrain mustard
1 tsp dried fennel
1 tsp dried sage
1 Tbsp olive oil, plus extra for drizzling
2 red onions, cut into sixths
4 firm figs, halved (or 2 firm pears, cut into sixths lengthways; or stone fruit of your choice)
2-3 large cloves garlic, skin on but “smashed”
Knob of butter
Maple syrup or honey, for drizzling
Sprigs of fresh thyme, for garnishing
GRAVY
1 Tbsp plain flour (or gluten free, if necessary)
½ cup cider
½ cup chicken or vegetable stock
¼ cup plain yoghurt (optional)
METHOD:
1. Preheat the oven to 200°C.
2. Parboil the sweet potatoes in a large saucepan of salted boiling water for 10-15 minutes, or until they can be easily pierced with a knife. Drain and set aside.
3. In the meanwhile, season the pork fillet with salt and freshly ground black pepper, and then coat with the mustards, fennel and sage.
4. Heat a large ovenproof frying pan over medium-high heat and add the olive oil. When the oil is hot, sear the pork fillet for 2-3 minutes on each side, or until golden. Remove the pan from the heat, add the onions, figs and garlic, drizzle with a little extra oil and then transfer to the oven (if you don’t have an ovenproof pan, just sear the fillet on the stovetop and then transfer to an ovenproof baking dish and add the remaining ingredients).
5. After 25 minutes, remove the pork from the pan and rest for 10-15 minutes. Add the butter to the vegetables along with a drizzle of maple syrup or honey and return them to the oven while the meat rests so that they will be nice and caramelized.
6. Remove the vegetables with a slotted spoon and make a quick gravy as follows:
7. Add the flour to the pan and place over medium-high heat.
8. Add the cider and stock and leave to simmer, stirring often, for about 5 minutes, or until the gravy is glossy and thick.
To make the gravy extra creamy, add the yoghurt.
9. Season to taste and then remove from the heat and set aside.
10. Slice the pork fillet and serve immediately on warmed plates with the vegetables and gravy. 11. Garnish with thyme.
BAKED FISH WITH BASIL AND BLISTERED TOMATOES
Serves 4
Preparation time: 10 minutes
Cooking time: 30-35 minutes
INGREDIENTS:
1 Tbsp olive oil
1 medium-sized red onion, halved lengthways and then thinly sliced
1 clove garlic, minced
½ tsp dried chilli flakes
2 Tbsp chopped fresh basil (or ½ Tbsp chopped fresh oregano)
3 cups roughly chopped fresh tomatoes (regular or baby)
1-2 Tbsp balsamic vinegar
Healthy natural sweetener or honey, to taste (I use about 8 drops stevia liquid)
Salt and freshly ground black pepper
4 x 200 g white fish fillets
About 12 pitted black olives
1 x 400 g canned cannellini beans, drained
Crumbled feta cheese and small handful fresh basil leaves, roughly chopped, for serving.
METHOD:
1. Heat the olive oil in a medium-sized saucepan over medium heat. Cook the onion for 5 minutes, or until just starting to soften.
2. Add the garlic, chilli, chopped basil, tomatoes and balsamic vinegar, and cook for another 10-15 minutes. Sweeten and season to taste.
3. Meanwhile, preheat the oven to 190°C, season the fish fillets with salt and pepper and place in a shallow ovenproof dish.
4. When the tomato mixture has cooked for the allocated time, remove from the heat and pour over the fish fillets. Scatter the olives around the fish and bake for 10-12 minutes, or until the fish fillets are just cooked through and the flesh flakes apart easily with a fork.
5. Remove the dish from the oven and stir through the cannellini beans. Crumble over some feta, add an extra sprinkling of basil and serve immediately.
HEALTHY LIGHT MEALS
RED QUINOA AND FRESH BEETROOT SALAD
Serves 4
Preparation time: 10 minutes
Cooking time: 30 minutes (mostly unattended)
INGREDIENTS:
1 cup red quinoa, rinsed thoroughly
Olive oil and a squeeze of lemon juice
Salt and freshly ground black pepper
1 cup frozen peas
2 cups loosely packed grated raw beetroot
100 g feta cheese
1 ripe avocado, roughly chopped
2 Tbsp sunflower seeds, toasted
2 Tbsp pumpkin seeds, toasted
1 Tbsp each of roughly chopped fresh mint and basil
Handful Mung Bean Sprouts, for extra goodness
METHOD:
1. Cook the quinoa in 2 cups of lightly salted and gently simmering water, with the lid off, for approximately 30 minutes, or until fluffy and cooked through. Once the grains are cooked through and the water has been absorbed, fluff it gently with a fork and add a drizzle of olive oil and lemon juice. Season with salt and pepper to taste. Stir through the peas -they will warm through from the residual heat. Set aside.
2. Transfer the quinoa to a serving platter and scatter over the beetroot, cheese, avocado, seeds, fresh herbs and sprouts.
3. Serve immediately with an extra drizzle of olive oil and the dressing on the side.
SMOKED TROUT AND CAULIFLOWER COUSCOUS SALAD BOWLS
Serves 2
Preparation time: 15 minutes
Cooking time: 2-3 minutes
INGREDIENTS:
1 small to medium-sized head cauliflower (Couscous or Quinoa can be used as an alternative)
250 g smoked trout fillet
Small handful frozen peas, thawed
1 ripe avocado, roughly sliced
A few fresh mint leaves, for garnishing
Salt and freshly ground black pepper
METHOD:
1. Roughly chop the cauliflower and add to a food processor. Blitz for 1-2 minutes, or until the cauliflower has a grain-like consistency, similar to couscous.
2. Add the cauliflower to a large saucepan of lightly salted boiling water and cook for 2-3 minutes. Drain well and divide between two serving bowls.
4. Top the “couscous” with flaked smoked trout, sprinkle over the peas, and add the avocado slices and mint leaves.
5. Season to taste with salt and pepper and eat as soon as possible.
TREAT WITHOUT THE GUILT!
PINEAPPLE CARPACCIO WITH MANGO SAUCE
Serves 4
Preparation time: 20 minutes
No cooking required
INGREDIENTS:
1 small pineapple
1 ripe mango
Juice of ½ lime
115 g natural yoghurt
METHOD:
1. Trim the top and base from the pineapple, then cut off all the skin and remove the ‘eyes’. Use a large, sharp knife to slice the pineapple into thin slices. Arrange the slices, overlapping, on a wide platter.
2. Peel, stone and chop the mango flesh, then sprinkle with lime juice and use a blender or food processor to process to a smooth purée.
3. Put the mango purée in a small bowl. Spoon the yoghurt and swirl to create a marbled effect.
4. Put the bowl of mango sauce in the center of the platter. Serve the pineapple with the sauce spooned over the top.
BASIL AND RASPBERRY CHIA PUDDING POTS
Makes 6-8 pots
Preparation time: 10 minutes
Setting time: 3-4 hours
INGREDIENTS:
1 cup fresh or frozen raspberries (or mixed berries)
2-3 Tbsp chia seeds
1 x 400 ml unsweetened almond milk
1 Tbsp honey (or maple syrup or a few drops of stevia liquid), or more to taste
1 Tbsp chopped fresh basil (or mint)
METHOD:
1. Purée the raspberries using a stick blender, then mix all of the ingredients together, adjust for sweetness, if necessary, divide between molds and freeze until set.
TO DRINK:
ROOIBOS, STRAWBERRY AND GINGER ICED TEA
Serves 4
Preparation time: 15 minutes
INGREDIENTS:
4 rooibos tea bags
¼ cup honey (or maple syrup)
¼ cup apple juice (or any fruit juice of your choice)
2-3 Tbsp lemon or lime juice
1 thumb-sized piece fresh ginger, peeled and thinly sliced
Small handful fresh mint leaves
1.5 litres boiling water
METHOD:
1. Place the tea bags, honey, juices, ginger and mint in a jug and pour over the boiling water. Let the tea brew for about 5 minutes before removing the tea bags and the mint.
2. Leave to cool, adjust to taste by adding extra sweetener or lemon or lime juice, and serve with ice, mint leaves, cucumber and fresh strawberries.
Note: Make pretty ice blocks by freezing extra strawberries and mint leaves in individual ice blocks the night before.
TO SERVE:
Lots of ice
Extra fresh mint leaves
Thinly sliced cucumber
Fresh strawberries, halved and with stalks intact (or stone fruit slices)
