Pomegranate and Pistachio Chia Pudding
This is a very easy breakfast to make! It’s protein-rich and full of gorgeous antioxidants. If you double or triple the proportions, you can make 3 at a time. Pop them in the fridge and they will keep up to 3 days. Perfect for batch cooking.
Ingredients:
3 tbsp chia seeds
180ml coconut or almond milk
(unsweetened)
1 tsp vanilla extract
40g pomegranate seeds
1 tbsp pistachios, chopped
Method:
1. In a small bowl, combine chia seeds, vanilla, and milk
2. Cover and refrigerate for 4 hours (or overnight, if possible)
3. When ready to serve, stir the chia mixture, then layer in a glass with pomegranate seeds
4. Top with pistachios
5. Enjoy!
Spiced Walnut and Squash Loaf
If you’re having guests over the Christmas period, this is an excellent – and quick! - alternative to Christmas cake. And on the plus side it has some hidden veg in it too!
Serves 6-8 people
Ingredients:
175g rice flour
1 tbsp ground almonds
170g coconut sugar or 85g Stevia, if you prefer
2 tsp cinnamon
½ tsp ground nutmeg
3 cloves
3 tsp gluten-free baking powder
50g dark chocolate, broken into chunks chunks (optional)
1 medium ripe avocado, pitted
½ tsp salt
230g butternut squash purée (dice a medium size squash, steam until soft, then either mash or put in a blender to purée)
1 egg
60g natural or coconut yoghurt
1 tsp vanilla paste
Two handfuls of walnuts, chopped
Method:
Healthy Mince Pies
Mince pies are my absolute favourite!! But rather than buying them – where the ingredients run to a laundry list of chemicals and unknown additives – why not try making them yourself? Here is my favourite recipe for gluten-free mince pies that taste *amazing*!
Prep time: 25 mins
Makes 24
Ingredients
For the filling:
1 large apple, like Braeburn, Gala
75g raisins
75g golden sultanas
75g currants
65g dried, unsweetened cranberries
60g other dried fruit (sour cherries, blueberries, mango, apricots
(dried but unsweetened))
Zest and juice of an orange
50g coconut palm sugar (or 2 tsp Stevia if you’d prefer)
4 tbsp organic butter, cubed
1 tsp cinnamon
1 tsp ground nutmeg
1 tsp ground ginger
1 tbsp brandy
For the pastry:
150g ground almonds
75g coconut flour
1 tbsp coconut palm sugar
1 tsp baking soda
1 tsp sea salt
Zest of an orange
115g butter, frozen. Plus, a little extra for greasing
1 egg, lightly whisked
Method:
THAI-STYLE CHICKEN SOUP
Did you hear that chicken soup is great when you’re unwell? If you thought it was just an old wives’ tale, you’d be wrong.
Research suggests that a bowl of chicken and vegetable soup can slow the speed at which neutrophils move around your body. Neutrophils are a type of white blood cell and part of the immune system, protecting your body from infection.
When the neutrophils move slowly, there’s a greater chance of them becoming more concentrated in the areas of your body that need the most healing. Studies have shown chicken soup to be particularly helpful in reducing symptoms in upper respiratory system infections.
This lovely soup contains garlic and ginger (known for their antiviral qualities).
SERVES 4
For the paste
1 large red chilli, seeded
1 tbsp fresh ginger, grated
1 tsp ground turmeric
3 garlic cloves, crushed
½ onion, roughly chopped
For the soup
1 tbsp coconut oil
400g can coconut milk
400ml chicken stock
1 tbsp fish sauce
2 chicken breasts, cut into small dice
100g broccoli, cut into small florets
Handful sugar snap peas, halved
Handful of coriander leaves, chopped
4 spring onions, sliced
METHOD
One Pan Chicken Thighs, New Potatoes and Broccoli
Brassicas, such as broccoli, are excellent for supporting natural oestrogen detoxification. I always ask my midlife clients to include a portion of broccoli or cauliflower every day with their dinner!
And here’s an easy recipe. This is everything in one pan – super quick and not much washing up. An ideal midweek meal for a midlife woman!
Serves 4
Ingredients
Method:
Tofu Bibimbap
Research shows that phytoestrogens, found in foods such as tofu, can be helpful in relieving menopause symptoms in some women, particularly Asian women.
So, this is my (rough) take on a Korean staple, using delicious tofu. This is a firm family favourite here, and a quick midweek meal.
Serves 4
Method:
Please get in touch and find out more - I offer a free 30-minute exploratory call.