MEDITERRANEAN FRITTATA

This is a fantastic quick and easy protein-rich lunch. Plus, you can make it in advance and stash it in the fridge. If you cook it in an individual muffin tray, then you get mini frittata which are perfect for packed lunches or picnics.

Serves 2

Ingredients:

200g baby spinach

1 tbsp olive oil/coconut oil

1 onion, thinly sliced

40g black olives, pitted and halved

6 free range eggs, lightly beaten and seasoned with salt and pepper

115g feta cheese, cubed

Method:

1. Wilt the spinach in a covered saucepan for 2 to 3 minutes. Squeeze out any excess water.

2. Heat the oil in an ovenproof frying pan and fry the onion until soft.

3. Pre-heat the grill to medium while the onions are cooking.

4. Spread the onion, spinach and olives over the base of the pan.

5. Pour the eggs over the mixture and scatter the feta on top.

6. Set the base by cooking over a moderate heat for about 5 minutes.

7. Cook the top of the frittata under the grill for about 3 minutes, until golden. Serve with a fresh green salad seasoned with lemon juice and olive oil.

8. Enjoy!

Black rice, squash and chickpea salad

This is a gorgeous blood-sugar-balancing recipe, when you used this instead of bog-standard rice in your meal. 

Pair with a good quality source of protein such as tofu, chicken or fish, and you have a delicious meal that will keep you feeling fuller for longer and energised.

Ingredients:

195g black rice

80g wild rice

Kosher salt

1 medium butternut squash, peeled, seeds removed, cut into pieces

100ml olive oil

Freshly ground black pepper

50ml red wine vinegar

2 teaspoons honey

2 spring onions, thinly sliced

2 pomegranates (seeds only)

400g tin chickpeas, rinsed and drained

1 bunch parsley, roughly chopped

50g roasted pistachios, chopped

Method

• Preheat oven to 220C˚. Cook the black and wild rice in a large pot of boiling salted water until tender – about 35–40 mins. Drain and rinse. Spread out on a rimmed baking sheet and let cool.
• Meanwhile, toss squash with 50ml oil on another baking sheet. Season with salt and pepper. Roast for about 20 to 25 mins, tossing part way through cooking, until golden brown and tender. Leave to cool.
• Whisk the vinegar, honey and remaining oil in a large bowl. Add the rice, squash, spring onions, pomegranate seeds, chickpeas and pistachios. Season with salt and pepper and toss to combine.
• Enjoy!

Paleo Granola

This is a healthy, protein-rich breakfast, perfect for pairing with summer fruits and whole Greek or coconut yoghurt. Perfect for the warmer weather!

Makes approximately 12 servings

Ingredients:

140g almonds

125g cashews

35g pumpkin seeds

35g sunflower seeds

35g unsweetened coconut flakes 

40g coconut oil

1 tsp vanilla extract

1 tsp cinnamon

1 tsp sea salt

Method:

• Preheat the oven to 140 degrees Celsius.
• Place the almonds, cashews, pumpkin seeds, sunflower seeds and coconut flakes in a blender and pulse a few times to break into small chunks.
• Place the coconut oil, sea salt, cinnamon and vanilla extract in a medium-sized saucepan over a medium heat and allow to melt and mix together.
• Stir to combine, and then add the nut mixture, stirring until everything is fully coated.
• Spread the granola mixture evenly onto a baking sheet lined with greaseproof paper and cook for about 20-25 minutes.
• Remove from the oven, sprinkle with sea salt while still warm, pressing the mixture together to form a flat, tight surface.
• Allow to cool for 25-30 minutes or until fully hardened, and then break into chunks. Store in an airtight container for up to a week.
• Enjoy!

Salmon Summer Salad

Salmon is excellent source of omega 3 fatty acids, which research shows can help to alleviate symptoms of low mood. This is a delicious recipe perfect for Spring.

Serves 2

Ingredients

2 salmon fillets 

3 tbsp olive oil 

1 x chicory heart - red is nice 

10g parsley 

juice of 1/2 lemon 

1 tbsp capers 

1/2 avocado 1

00g cherry tomatoes 

20g red onion 

50g rocket celery leaves

Method

• Dressing - blitz the parsley, lemon, capers and 2 tbsp of the oil. 
• Prepare and arrange salad on 2 plates - rocket, avocado, tomatoes, red onion, celery leaves. Dress the salad. 
• Fry the chicory in frying pan until softened and add to salad. 
• Sear the salmon in a hot pan. Serve the salmon on the dressed salad.
• Enjoy!

Kimchi

This is a traditional Korean fermented dish. During the fermentation process, the naturally-occur- ring bacteria produce lactic acid, which is a natural preservative. Thanks to its probiotic qualities, it’s a favourite among nutrition professionals and excellent for gut health!

Ingredients

Medium Chinese cabbage, cut into bite-sized pieces

1 tsp sea salt

1 fresh chilli, seeded and finely sliced

4 spring onions, finely sliced

4 cm fresh ginger, grated

2 cloves garlic, crushed or finely chopped

Freshly ground black pepper

1 tsp sugar

Method

• Put the cabbage in a glass bowl, sprinkle with salt, and cover with a plate smaller than the bowl. 
• Add weights - a couple of full tin cans will do - to squash the cabbage down. Leave overnight. 
• Next day, remove the plate and weights/ cans and drain the liquid off. 
• Stir in the rest of the ingredients and put into a clean preserving jar, leaving a small gap at the top. Press down until the juices rise and the liquid covers the kimchi.
• Leave on the kitchen counter for 3-5 days to ferment. Check it every morning, pressing down the kimchi into the liquid and releasing any gas bubbles. 
• Refrigerate for 3-4 days before eating. Serve a tablespoonful with hot or cold meals. 
• Keeps for up to 3 months in the fridge. 
• Dried chilli can be used instead of fresh.
• Enjoy!

Cauliflower and Chickpea Curry

This is a delicious, easy recipe that is perfect for batch-cooking. Plus, it’s full of fantastic hormone-balancing ingredients. Cruciferous vegetables, like cauliflower, contain a plant compound called indole-3-carbinol (I3C) which acts as a plant oestrogen and may help balance hormones by regulating oestrogen levels.

Rich in calcium, magnesium, and fibre, chickpeas are also high in phytoestrogens. These are naturally occurring plant-based chemicals, which are structurally similar to oestrogen and exert a weak oestrogenic effect. The great news is that you can use them to gently help rebalance your hormones.

Serves 4

Ingredients:

2 tbsp coconut oil

3 tbsp medium curry paste (sugar and sweetener free)

2 large onions, sliced

1 red pepper, chopped

1/2 cauliflower, broken into small florets

240g dried chickpeas, soaked and rinsed then drained

400ml hot vegetable stock

Handful fresh coriander, chopped or torn, to serve

Salt & pepper, to taste

Method:

1. Heat the oil and curry paste in a large frying pan.

2. Add the onions and red pepper and fry over a medium heat to soften.

3. Add the cauliflower and chickpeas and stir to coat them in the curry paste mix.

4. Pour over the hot stock, stir then bring to the boil.

5. Cover the pan and simmer over a gentle heat for 35 mins until the cauliflower is fairly soft.

6. Season to taste.

7. Sprinkle over fresh coriander to serve

8. Enjoy!