Recipes

Quick and easy recipes for Breakfast, Lunch and Dinner to suit the whole family!

Overnight Oats

Recipe

40g whole rolled oats

1 tbsp flax seeds

150ml almond milk/coconut/regular (make your own)

2 tbsps of Greek yogurt or Rachel’s Organic Yogurt

50g frozen blueberries or raspberries, mixed fruits or fruit of choice.

Cooking Method

Put everything in jam jar the night before, give a good stir and put in fridge for the morning. Add topping – crushed pistachio, cinnamon, peanut butter or honey.

American Style Pancakes - Serves 12

Recipe

50 g unsalted butter, plus extra for frying

300 g milk

2 medium eggs

30 g sugar

200 g plain flour

1 Tbsp baking powder (15 g)

½ tsp fine sea salt

Cooking Method

Add plain flour, butter, baking powder, eggs, milk, salt and sugar into a bowl or large jug and whisk to a smooth batter.
To cook pancakes, heat ½ tsp butter in a frying pan over a medium heat. For each pancake, pour in a ladle of batter and cook for 1-2 minutes or until bubbles appear on surface. Flip pancake over and cook for a further 1 minute. Transfer pancake to a serving plate and cover to keep warm. Repeat with remaining batter
Add your choice of topping, banana, peanut butter, Nutella, raspberries, honey.

Baked eggs with spinach

Recipe

100g Spinach

4 eggs

400g can chopped tomatoes ( or 20 tomatoes on the vine)

1tsp chilli flakes

Black pepper

Cooking Method

Heat oven to 200c/180c. Wash spinach thoroughly, squeeze out the excess water as much as possible and divide between 4 small oven proof dishes.
Mix tomatoes with the chilli flakes and some seasoning, then add to the dishes with spinach. Make a small well in the centre of each and crack in the egg. Bake for 12-15 mins depending on how well done you like you egg.
Serve on Sourdough bread.

This dish can also be made in 1 large pan for 1 – 4 people.

Chicken Noodle Soup

Recipe

100g (1) onions, quartered
10 g olive oil
100 g (3) carrots, sliced (1 cm)
100 g (2)celery stalks, sliced (1 cm)
1000 g water - bit more if you prefer less thick
1 - 2 chicken stock cubes ( start with 1)
1 tsp dried basil ( optional)
1 tsp dried oregano ( optional)
2 pinches ground black pepper, or to taste
2 dried bay leaves
100 g dried Chinese egg noodles (medium)
300 g cooked chicken meat, diced (1-2 cm)

Cooking Method

Place onions and oil in pot, sauté for a few mins, add carrots and celery and sauté for a further 5 mins.
Add water, chicken stock, basil, oregano, pepper and bay leaves and simmer for 10-15 mins.
Add noodles and chicken then, cook 10 min
Adjust seasoning if necessary and discard bay leaves then ladle into warm bowls and serve hot.

Tuna & Avacdo Nicaise

Recipe

1 egg

½ avocado

½ cooked beetroot

½ tsp coconut oil

1 tin tuna

2 heaped tbsp of pre cooked puy lentils

1 large handful of spinach

1 large handful of rocket leaves

1 large of 4 small tomatoes

1 tbsp black olives

6 walnuts crushed

1 tbsp hemp seeds

2 tbsps quinoa ( rich carbohydrate source for pre run meal)

1 tbsp olive oil

1 tbsp balsamic

1 slice of bread of choice

Cooking Method

Pre-cook the egg and the beetroot – combine all ingredients and add olive oil and balsamic vinegar dressing.

Carrot & Corriander Soup

Recipe

30 g red split lentils
½ lemon, thin peelings of skin only
2 cm fresh root ginger, cut in round slices (2 mm)
300 g carrots, cut in pieces (3-4 cm)
50 g onion, chopped
50 g unsalted butter
500 g vegetable stock
½ tsp fine sea salt
¼ tsp ground black pepper
2 sprigs fresh coriander, plus more for serving
100 g milk
fresh coriander, for serving
single cream, for serving (optional)

Cooking Method

Place carrots, lemon peelings, ginger, onion and butter in pot. Saute for 10 mins.
Add lentils, stock and seasoning and cook on low for 25-30 mins.
Add coriander and milk and blitz to desired consistency.
Serve with bread and garnish with coriander, seed mix and add a little cream if desired

One-Pot Lentil Bolognese

Recipe

1 red onion finely chopped
4 cloves garlic
1 Tbsp olive oil
1 carrot finely grated
1 cup of sliced mushrooms
1 red pepper finely chopped (or ½ yellow and red)
2 tin of chopped tomatoes

½ tsp of basil and oregano
1 Tbsp of tomato paste
1 glass of red wine (optional)
1 tin of green/brown lentils ( or 200g dried lentils)

Salt & Pepper

Cooking Method

Sweat your garlic & onions together on a very low heat until onions are translucent.
Add in all the rest of the ingredients to the pot
Season with salt & pepper
Allow to simmer very gently for 1 hours – sometimes to sweeten I add tsp of good quality honey
Serve with brown wholegrain penne pasta

Butter Chicken

Recipe

500 g chicken, chopped
100g tikka paste
40g oil
150g onion, chopped
20g fresh ginger, grated
10g coriander, chopped
3 garlic cloves, grated
1-2 chillies
2tsp ground cumin
2tsp ground coriander
1/2tsp ground turmeric
100g water
70g tomato puree
500g single cream

Cooking Method

Combine chicken breasts and tikka paste and marinade for a few hours
Heat oil and add onions, ginger, coriander, garlic, ginger
Add spices and cook for further 5 mins - stir to avoid burning spices
Add water, stir and simmer for 10 mins
Add marinated chicken, tomato puree and single cream
Cook on low for 20 mins
Serve with rice and nan bread

Sausage and Red Pepper Rigatoni

Recipe

3 tablespoons olive oil

1 large onion, finely chopped

2 garlic cloves, grated

6 sausages

2 small sweet peppers or 1 regular pepper

1 bay leaf

1 tin tomatoes

1 /2 tins cannellini beans

2 tsp brown sugar

2 tsp balsamic vinegar

1 tsp oregano

3 Sundried tomatoes, finely chopped

Cooking Method

Preheat oven to 180 C.
Heat oil in a pan and add onions and garlic and cook until soft.
Add 2 tins of tomatoes, salt & pepper, oregano, balsamic vinegar, and sugar and cook for 3 mins.
With hand blender, blend sauce for 1 min - leave it with some chunks of tomato.
Put sauce in oven proof dish and add sausages, beans, sundried tomato, red pepper and bay leaf. Gently stir.
Cook in oven for 40 mins.
Serve with rigatoni and parmesan cheese.

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