Sesame Salmon

When we’re looking to balance hormones, what we put into our bodies is extremely important. This is an excellent recipe to choose – salmon is high in anti-inflammatory omega 3 fats; broccoli is a source of sulforaphane which helps with oestrogen clearance; and sesame seeds are rich in phytoestrogens. Plus, it’s quick and delicious!

Serves 2

Ingredients:

2 tsp olive oil

2 salmon fillets

6 spring onions, trimmed and cut into 3 pieces

12 cherry tomatoes

Black pepper

200g long-stemmed broccoli, trimmed

1 tbsp tamari

1 tsp sesame oil

½ tsp crushed chilli flakes (optional)

2 tsp sesame seeds

Method:

• Preheat the oven to 200C. Drizzle a baking tray with olive oil.
• Place the salmon fillets onto the tray, skin side down. Add the spring onions and tomatoes and season with black pepper. Bake for 8 minutes.
• Steam the broccoli for 5 minutes.
• Remove the tray from the oven and add the broccoli. Drizzle the tamari and sesame oil over the fish, and sprinkle everything with the chilli flakes and sesame seeds.
• Return to the oven for 4-5 minutes, or until the salmon is just cooked.
• Enjoy!

OVEN-BAKED RATATOUILLE

This is a family favourite and a great way to use up a glut of courgettes if you have them! I tend to make multiple batches of this, as it freezes quite well and then you can bring it out a later date. 

It goes really nicely with chicken or white fish, or for a veggie option you can add some chickpeas or puy lentils. Yum!

Ingredients:

3 x aubergine, cut into bite-size chunks

6 x courgette (or one giant marrow of a courgette!), cut into bite-size chunks

8 x red onions, cut into 1/8s

3 x red peppers, sliced

1 bulb garlic, peeled and cloves left whole

1 jar olives

Herbes de Provence

Olive oil

Seasoning

Green beans, sliced diagonally

3 x tins chopped tomatoes

Method:

• Preheat oven to 200 degress celsius
• Prepare all veg (except for green beans) and divide evenly between 3 oven trays
• Drizzle with olive oil, sprinkle Herbes de Provence liberally, and season well
• Pop in the oven to cook for 20 minutes, stirring frequently to prevent the edges catching
• When 20 mins have elapsed, add the chopped tomatoes and the green beans
• Return to the oven for 10 minutes
• Voila! Simple oven-baked ratatouille ready to eat and some to be frozen for another day.
• Enjoy!

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!