MEDITERRANEAN CHICKEN TRAY BAKE

This is a quick and easy recipe perfect for mid-week meals. Chicken is a great source of protein, particularly tryptophan which is a precursor for the feel-good neurotransmitter serotonin.

Serves 4

Ingredients

2 red peppers, deseeded and cut into chunks 2 red onions, cut into wedges

1 tsp coconut oil

4 skin-on chicken breasts

75g full fat garlic and herb soft cheese

200g pack cherry tomatoes

Handful black olives

Method:

• Heat oven to 180°C (fan oven).
• Mix the peppers and onions on a big baking tray with half the oil.
• Transfer to the oven and cook for 10 mins.
• Meanwhile, carefully make a pocket between the skin and the flesh of each chicken breast, but don’t pull off the skin completely.
• Push equal amounts of cheese under the skin, smooth the skin back down, brush it with the rest of the oil.
• Season, then add to the tray along with the tomatoes and olives.
• Return to the oven and cook for 25-30 mins, until the chicken is golden and cooked.
• Serve with favourite green veg, quinoa or large salad.
• Enjoy!

Superboost Sesame Salad

A quick and easy fibre-filled salad just perfect for weekday lunches, and perfect for feeding your friendly bacteria!

Serves 2

Ingredients:

1 x 400g can of chickpeas, rinsed and drained

2 celery sticks, finely chopped

6 pieces of marinated artichoke hearts, roughly chopped

6 spring onions, finely chopped

1 tbsp sesame seeds

1 tsp toasted sesame oil

½ lemon, juiced

¼ bag watercress

¼ bag baby leaf spinach

Handful of basil leaves

Extra virgin olive oil, to drizzle

Extra lemon to serve

Method:

• Mix the top set of ingredients together in a bowl. 
• Serve on a bed of watercress and spinach and scatter with basil, a drizzle of olive oil and a squeeze of fresh lemon juice.
• Enjoy!

Low carb chicken (or tofu) curry

This is an easy midweek meal, and perfect if you’re watching your carb levels. Pair with cauliflower rice to keep those carb levels low and veggie levels high!

Serves 2

Ingredients

1 tbsp coconut oil or olive oil

2 chicken breasts, sliced into strips (or 400g pack firm tofu, chopped into cubes)

1 tsp ground cumin

½ tsp turmeric

4 cloves of garlic, crushed

1 mild red chilli, deseeded and finely chopped

2 onions, chopped

2 tsp reduced salt vegetable bouillon powder, dissolved in 210ml (8fl oz) of water

210ml coconut milk

1 sm bag baby leaf spinach

Optional:

Cauliflower rice

Side salad of sliced cucumber, tomato and coriander leaves

Method

• Heat the oil in a frying pan or wok and sear the chicken (or tofu pieces) on both sides, then remove from the pan and set to one side.
• Fry the cumin and turmeric in the pan for a few seconds before adding the garlic and chilli and sautéing for 30 seconds. Add the onion and fry to soften.
• Pour the bouillon liquid into the pan with the coconut milk, return the meat to the pan, and simmer until the chicken is fully cooked – about 20–30 minutes.
• At the last minute, add the spinach to wilt into the sauce. Stir and serve with cauliflower rice, and a side of sliced tomato and cucumber with coriander.
• Enjoy!

Teriyaki Salmon Bowl

If you're looking to add some healthy omega 3 fats to your diet, salmon is an excellent way to do it! And this salmon bowl is a quick and easy midweek dinner, that you'll be keen to add to your weekly rota. 

Feel free to switch up the veggies to what's in season over the year, and don't forget that frozen veggies are just as healthy.

Serves 2

Ingredients

2 salmon fillets

2 tbsp tamari (soy sauce)

2 tbsp mirin (rice vinegar)

2 tbsp sherry

1 tsp honey

1 tsp water

1 tsp cornflour

180g cooked quinoa

60g fresh spinach

1 avocado, sliced

40g edamame, shelled

1 carrot, grated

1 tsp sesame seeds

1 sheet Nori (or roasted seaweed snack) cut into thin slices

1 spring onion, sliced

Method:

1. Preheat the oven to 200°C.  Prepare a baking sheet with greaseproof paper on top of foil.

2. In a small pan, combine tamari, mirin, sherry and honey and heat gently over a low-medium heat.

3. In a separate bowl, whisk together the cornflour and water. Add to the tamari and bring to the boil. Reduce the heat and stir until the teriyaki reaches desired consistency (about 2-3 mins).

4. Place the salmon skin side down on the prepared baking sheet, brush with teriyaki sauce. Reserve any unused teriyaki sauce. Place in the oven and cook for approx. 12-15 mins until pink.

5. While the salmon is cooking, heat a large pan, drizzle a small amount of water and cook the spinach until it wilts, season with salt and pepper.

6. To assemble, divide the cooked quinoa between bowls. Top with the almonds, spinach, carrot, edamame, avocado, sesame seeds, onions and Nori strips. Drizzle the remaining teriyaki

sauce over the bowls.

7. Enjoy!

Everyday Lentil and Vegetable Soup

If you’re looking for the perfect batch cook recipe, here it is! You can make several portions in one go and pop them in the freezer for near-instant lunches.

Plus, this delicious, warming soup is perfect for the dreary January recipe. 

Ingredients:

2 tbsp coconut oil

4 cloves garlic, crushed

2 shallots, diced

4 celery stalks, sliced

4 large carrots, sliced

2 litres vegetable stock (homemade or using 2 stock cubes)

4 sprigs rosemary or thyme

200g uncooked green lentils - rinsed and drained

160g kale, sliced

Black pepper

Fresh parsley, to serve (optional)

Method:

• Heat the oil in a large saucepan over a medium heat. Once hot, add the garlic, shallots, celery and carrots. Sauté for 4-5 mins until slightly tender and golden brown.
• Add the vegetable stock and rosemary/thyme to the saucepan, increasing the heat to a medium-high. Add the lentils, stir and reduce the heat to a simmer. Cook the lentils uncovered for 20-25 mins until soft and tender. 
• Remove the rosemary/thyme stalks before adding the kale. Stir and cook for 3-4 mins until the kale wilts. 
• Add a little black pepper or more fresh herbs to taste.
• Serve scattered with fresh parsley (optional).
• Enjoy!

Low Carb Christmas Cake

This cake was devised for Christmas cake lovers who don't want to upset their energy balance - traditional cake is very heavy on dried fruit. 

Note that because the cake has a low sugar and alcohol content, it will not keep for more than a week but can be frozen.

Ingredients

• 170g pitted prunes
• 115g dried apple rings
• 115g dried apricots
• 50ml brandy or tea
• 1 small apple, washed and grated
• Zest and juice of 1 orange
• 1 tsp ground ginger
• 1⁄2 tsp ground cinnamon
• 1⁄2 tsp fresh grated nutmeg
• 1 tsp vanilla essence
• 170g soft butter
• 85g Stevia
• 4 medium eggs
• 85g ground almonds
• 85g rice flour
• 1 tsp gluten free baking powder

Method:

• The day before you make the cake, chop the dried fruit into a bowl and pour over the brandy / tea. Leave overnight, stirring as you are passing / when you can.
• Line a 20cm deep cake tin with a double layer of greaseproof paper. Set the oven to 160˚C (140˚C fan). Cream the butter and Stevia, then stir in the chopped fruit, orange zest and grated apple. Add the vanilla and spices and beat the eggs in, one at a time. Don’t worry if it looks a bit curdled.
• Stir in the ground almonds, rice flour and baking powder and mix thoroughly. Finally, stir in the juice from half the orange to start with, adding more, if necessary, to make a soft consistency.
• Pour into the cake tin and level the top. Tie a double thickness of baking paper around the outside with string.
• Bake for 1.5 – 2 hrs until a skewer comes out clean. If the top is getting too dark, put a piece of foil over it. As soon as it is cool enough to touch, put a piece of foil tightly over the top and leave until completely cold - this softens the top of the cake. Remove from the tin and wrap in a double thickness of foil to store.
• Enjoy!