Category: Recipes

Wild Garlic Pesto

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Wild Garlic Pesto

Could wild garlic be a low FODMAP alternative to garlic?

A 2019 paper investigated the fructan content of wild garlic and other herbs commonly used in Bulgaria. From their analysis, the authors found that the total fructans (FODMAPs) were lower in wild garlic in comparison to chives (2.2g vs 5.7g per 100g dried weight). Interestingly, people following low FODMAP diets tolerate chives and are encouraged to use chives in place of onions in recipes. While this research hasn’t been validated by Monash University, the leading site for low FODMAP food analysis, the finding suggest it may be worth self-challenging yourself! If you happen to know that garlic is one of your trigger foods and are able (and willing) to try this herb, please do get in touch to let me know how you got on.

Serve 4-5 people

Ingredients

  • 100g wild garlic, roughly chopped
  • 30g basil, leaves and stalks roughly chopped
  • 3 tbsp extra virgin olive oil
  • 1 tsp lemon juice
  • 40g toasted pine nuts
  • 45g parmesan, grated

Method

  • Blend the wild garlic, basil, olive oil and lemon juice together.
  • Add the pine nuts and parmesan and blend to the consistency of your choice – I prefer to keep mine with some texture in it.

Delicious served with my egg pasta recipe. If you want a double hit of wild garlic, try adding in a handful of wild garlic to make it vibrant green.

Wild Garlic Egg Pasta

Any leftover pesto can be stored in an airtight container in the fridge for up to 5 days – layer a little oil over the top to help reduce any oxidation. Alternatively, you can freeze your pesto in containers, or in ice cube trays for future use.

NOTE: Wild garlic looks very similar to the poisonous Lily of the Valley. If you aren’t sure, do not pick. Alternatively, it is available to buy for supermarkets, farmer’s markets, and to grow at home from garden centres.

Apple and Cinnamon Hot Cross Buns

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Best of both Apple and Cinnamon Hot Cross Buns combining the goodness of wholemeal flour with sweet cinnamon and apple to give a delicious but healthy twist to this Easter classic. This recipe is adapted from Julie Jones‘s Soulful Baker cookbook.

Makes 9 buns

Ingredients

For the buns

  • 50g butter, melted
  • 175g strong white flour
  • 175g strong wholemeal flour
  • 35g caster sugar
  • 1 tsp ground mixed spice
  • 2 tsp ground cinnamon
  • 7g fast action yeast
  • Up to 160ml tepid water
  • 1 egg
  • 50g sultanas
  • 50g dried apple, roughly chopped

For the crosses

  • 10g butter
  • 40g strong white flour
  • 45ml water

For the glaze

  • 75ml water
  • 1 tbsp sugar
  • 1 large pinch cinnamon
  • 1 large pinch ground mixed spice

Method

  • Add all the dried ingredients for the buns, except the fruit, into a stand mixer. Add the butter, egg and 150ml water.
  • Mix on a low speed for 10 minutes, adding the remaining 10ml of water if the dough looks a little dry – it should be just sticky.
  • After 10 minutes add the dried fruit and mix for a further 2 minutes till incorporated.
  • Form into a ball, cover, and allow to rise till doubled in size for around 1.5 hours.
  • Once the dough has doubled in size, knock it back and divide the ball into 9 equal pieces.
  • Roll each piece into a tight ball without any fruit sticking out the top as these will burn.
  • Place the balls in a 3×3 formation in a baking tin roughly 20cmx20cm lined with baking parchment.
  • Cover and allow to prove for 30 minutes.
  • Preheat the oven to 200°C fan.
  • Melt the butter for the crosses and then whisk in the flour and water to make a thick pipe-able paste. Transfer into a piping bag and snip the end to make a small hole.
  • Pipe crosses (or whatever you fancy) across the tops of the buns.
  • Bake in the oven for 15 minutes till golden brown.
  • Meanwhile, in a saucepan, heat the water, sugar and spices to make the glaze.
  • Once the buns are cooker, immediately brush with the glaze.
  • Transfer to a wire rack, remove the baking parchment and allow to cool.

Per bun: 256kcal/ 6.6g fat/ 3.6g saturated fat/ 40.0g carbohydrates/ 5.2g fibre/ 7.8g protein

Oven Baked Ricotta Pasta Bake

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So there’s the TikTok trending baked feta and tomato pasta, and you thought it couldn’t possibly get any easier, and yet here it is. 5 minutes of food prep, bang it in the oven and 45 minutes later you simply stir and serve. It’s perfect for busy mums juggling young children thanks to swapping out the feta for ricotta cheese.

Ricotta cheese is naturally much lower in salt in comparison to feta, containing around 0.3g salt per 100g. In comparison, feta can have up to ten times that amount. Swapping the feta our for ricotta in the recipe reduces the salt per portion from 1.5g to 0.24g. The recommendation for adults is a maximum of 6g per day, and that is an upper limit rather than a target to hit (our bodies actually need less than 1g per day to survive). Too much salt can lead to diseases such a heart disease and high blood pressure, so watching your salt intake is important. For children and babies this recommendation is much lower. The table below, taken from the British Nutrition Foundation shows the maximum salt levels for children at different ages.

I developed this recipe for baby and child nutritionist Charlotte Stirling-Read which is suitable for young babies (peel the skins off the cooked cherry tomatoes if serving to young babies without teeth), toddlers and adults, making it the perfect mid-week family dinner when you’re rushed off your feet.

Serves 3 adults, or a family of 4

Ingredients

  • 250g pasta with a 10-12 minute cooking time
  • 1/2 tsp dried oregano
  • 400g cherry tomatoes
  • 2-3 garlic cloves, chopped
  • 1 tub (250g) ricotta
  • 2 tbsp extra virgin olive oil
  • 1 tbsp basil, fresh or frozen

Method

  • Preheat the oven to 180°C fan/ 200°C convection
  • In a large oven-proof dish (minimum 1.8l capacity) combine the pasta, oregano and 550ml boiling water. Mix to disperse the oregano evenly.
  • Top with garlic and cherry tomatoes, leaving a space in the centre for the ricotta.
  • Turn the ricotta out into the centre and drizzle the oil over everything.
  • Bake in the oven for 45 minutes.
  • Remove from the oven, top with the basil and mix everything thoroughly, crushing the tomatoes and the ricotta to make the sauce.

Per serving: 511kcal/ 17.1g fat/ 5.9g saturated fat/ 68.7g carbohydrates/ 4.8g fibre/ 18.2g protein

Smokey Baked Beans

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Making your own baked beans can be so satisfying and give you greater control over what goes into them. A quick investigation into baked beans sold in UK supermarkets shows that the average 200g portion of standard baked beans will contain 1g of salt (ranging up to a staggering 1.6g).

It’s Salt Awareness Week (8th-14th March 2021), which aims to highlight the reduction of salt intakes. The UK recommendation is a maximum of 6g salt per day. However, the National Diet & Nutrition Survey showed that the average person was eating 8.4g salt in 2018-2019.

The greatest contributors to salt in our diet comes from processed foods and includes bread, cheese, and meat products such as bacon. Around 8% of our salt intakes comes from pre-prepared vegetables such as frozen chips, mashed potatoes and tinned produce. Watch out for tinned beans, pulses and vegetable is water with added salt. Additionally, watch out for tinned tomato products which add salt in. While salt is a preservative, it is not really needed in these products.

If you are looking to reduce your salt intake, you might find things taste a little bland at first. After a few weeks your tastebuds will become more sensitive to salt. You can always add other flavours to food to help in this transition period; try adding herbs, spices, lemon/lime juice or pepper to your meal.

These homemade baked beans contain a fraction of the salt content of their tinned counterparts, containing just 0.14g per 200g serving. Not only that, but you’ll also benefit from 8.7g of fibre and 11 different plant foods for fibre diversity. In addition, my baked beans are naturally sweetened using a carrot and smoked paprika, meaning there’s no added sugar to these beans either.

Store any leftover beans in an airtight container in the fridge for 3-4 days, or alternatively freeze in handy portions ready for a quick and easy meal.

Makes 7 portions

Ingredients

  • 2 large garlic cloves, roughly chopped
  • 1 large carrot (100g), grated
  • 1 tbsp extra virgin olive oil
  • 500g passata
  • 2 tsp smoked paprika
  • 1/2 tsp ground white pepper
  • 1/4 tsp mixed herbs
  • 1/2 tsp white wine vinegar
  • 2 tbsp tomato puree
  • 1 tin of haricot beans in water
  • 2 tins of mixed pulses in water

Method

  • Add the garlic, carrots and oil to a large pan and cook over a gentile heat for 5 minutes till softened.
  • Add the passata, herbs and spices, vinegar, tomato puree and 100ml water. Cook for a further 15-20 minutes over a low heat till the carrots become soft.
  • Blend to a smooth sauce and add the beans.
  • Cook over a low heat with the lid on for 15 minutes, stirring occasionally.

Per 200g serving 163kcal/ 3.4g fat/ 0.6g saturated fat/ 19.9g carbohydrates/ 8.7g fibre/ 9.5g protein/ 0.14g salt

Microwave Cocoa and Banana Cake

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The easiest (and quickest) way to use up some brown Fairtrade bananas from the bottom of your fruit bowl. These little cakes make the perfect pudding in a hurry. There’s also no added sugar thanks to the natural sweetness of the extra ripe bananas, and the addition of a date.

Each cake provides you with 4 different plant points for your weekly tally. If you can resist eating it straight out of the ramekin (be careful as it’s super hot!!) you can turn it out onto a plate and serve it with your choice of toppings. It’s the perfect brunch served with plain yoghurt and berries, but you could always opt for something more indulgent such as custard or ice cream if eating it for dessert.

Sourcing both Fairtrade bananas and cocoa means that those working in the food chain will get a fair wage; from the farmers who grow the produce, to those who process it into the final product so they can have a better standard of living. Fairtrade Fortnight 2021 runs from 22nd February to 7th March. Look out for the Fairtrade logo on popular items such as bananas, chocolate, coffee, tea, flowers and clothing.

Serves 2

Ingredients

  • 60g butter
  • 2 very ripe Fairtrade bananas (total weight 175-200g)
  • 1 egg
  • 1 Medjool date, finely chopped or 20g chopped dates
  • 60g self-raising flour
  • 15g Fairtrade cocoa powder

To serve (optional)

  • Yoghurt
  • Defrosted frozen berries

Method

  • Melt the butter in the microwave for 30 seconds till very soft. Add the bananas and mash into a lumpy paste.
  • Mix in the egg and chopped date.
  • Add the flour and cocoa powder and mix till just combined.
  • Pour into 2 large ramekins. Cook each cake for 90-100 seconds in the microwave (900 W) till puffed up and cooked. If you still have raw batter keep microwaving 10 seconds at a time till cooked.
  • Leave to cool for 30 seconds before turning out onto a plate and serving with yoghurt and berries.

Per serving: 499kcal/ 29.1g fat/ 18.0g saturated fat/ 31.9g carbohydrates/ 6.3g fibre/ 9.2g protein

Roasted Squash and Halloumi Pancakes

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I love the combination of sage and squash. It’s one of my favourite winter flavour duo! Delicious any time of the day; serve at brunch with an egg cooked to your liking, or serve as lunch, or even dinner as a starter or main dish. These would be delicious with a soured cream sauce on the side, or make a spicy tomato and avocado salsa.

Serves 4 as a lighter meal or starter, or 2 as a main

Ingredients

  • 350g squash in large chunks, skin left on
  • 1 large egg
  • 10 sage leaves, finely diced
  • 250ml milk
  • 1 block of halloumi, cut into four 1cm thick slices and the remaining finely shredded
  • 150g wholemeal flour
  • 1 tsp baking powder
  • 1/4 nutmeg, grated
  • Olive oil for frying

Method

  • Roast the squash in a pre-heated oven set at 180°C for up 45 minutes till soft. Allow to cool slightly before peeling off the skin. You should have approximately 180-200g cooked squash.
  • Mash the squash in a large bowl, before adding in the sage, egg, milk and diced halloumi.
  • In a separate bowl, mix the remaining dry ingredients before combining with the wet ingredients. Mix to form a batter the consistency of thick double cream.
  • Heat a frying pan over a medium heat and add 1/2 tsp olive oil.
  • Allowing space between each pancake, take a ladel of batter and make a round for each pancake, allowing the mixture to spread naturally. Cook in batches according to the size of your frying pan.
  • Cook for 2 minutes per side, flipping with a spatula once bubbles have risen to the surface and the edge starts to dull. Cook for a further 2 minutes on the second side.
  • Keep cooked pancakes warm in an oven set to 100°C on a tray, keeping pancakes to a single layer if possible.
  • Once all the pancakes are cooked, add the remaining slices of halloumi to the pan and fry till crispy and golden on both sides.
  • Serve the pancakes in stacks and top with crispy halloumi.

Per serving: 406kcal/ 21.4g fat/ 11.3g saturated fat/ 33.4g carbohydrates/ 5.9g fibre/ 19.0g protein

Beetroot, Parsnip and Horseradish Soup

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Seasonal root vegetables make a simple, but super tasty soup which packs a punch. Fresh horseradish is super pungent and will got “straight up your nose”. I suggest starting with half the amount of fresh horseradish and tasting before adding more. Once you find the level you’re happy with you can stop. However, if you accidentally over do it, add a little extra creme fraiche which will help tone the heat down.

Cant get fresh horseradish? No problem, swap in some creamed horseradish or horseradish sauce. Or if the mustard flavour is not to your taste you could add ginger in instead which will add a warmth to the soup.

To make vegan omit the creme fraiche and use a dairy free yoghurt or dairy free cream alternative.

Serves 5

Ingredients

  • 1 large onion, sliced
  • 1 tbsp extra virgin olive oil
  • 2 cloves of garlic, roughly chopped
  • 400g parsnips, scrubbed (or peeled) and chopped into large chunks
  • 220g potatoes, scrubbed and cut into large chunks
  • 300g beetroot, peeled and cut into large chunks
  • 20g fresh horseradish, or to taste, finely grated
  • 60g creme fraiche

Method

  • In a large pan heat the onions and oil and cook over a low heat till soft and translucent.
  • Add the garlic and cook for a further minute.
  • Add the parsnips, potatoes and beetroot to the pan along with 900ml water. Bring to the boil and allow to simmer for 30 minutes.
  • Blend the soup till smooth and add the horseradish to taste.
  • Serve in bowls and top with a spoon of creme fraiche with sourdough bread on the side to dip in.

Per serving: 245kcal/ 10.4g fat/ 3.4g saturated fat/ 30.7g carbohydrates/ 7.0g fibre/ 4.6g protein

Chicken Fajita Tray Bake

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An easy tray bake recipe I wrote for Charlotte Stirling-Reed which is suitable for the whole family. Make a large batch and have leftovers for your lunch the next day.

If you are short on time you could use frozen chopped peppers and onion to save a bit of preparation time. And if you don’t have fresh tomatoes you could substitute in 200g of chopped tinned tomatoes.

For young children the salt allowance is very low. Using a home made chicken marinade means that there are no hidden sugars or added salt. This means you may needed to add seasoning when you dish this up for adults.

Serves 4

Ingredients

  • 2-3 onions, each cut into 8 wedges
  • 2 large peppers, cut into 1cm slices
  • 2 large tomatoes, chopped
  • 1 tbsp extra virgin olive oil
  • 4 skinless and boneless chicken thighs
  • 1 tsp dried oregano
  • 1 tsp smoked paprika
  • 1/2 tsp ground white pepper
  • 1 tin of unsalted black beans, rinsed and drained

To serve

  • Rice or tortilla wraps
  • Avocado
  • Soured cream or yoghurt
  • Fresh coriander
  • Lime juice
  • Fresh sliced chilli (optional for adults and older children)

Method

  • Preheat the oven to 200°C fan/ 220°C convection
  • Mix the onion, pepper and tomatoes with the oil in a large baking tray. Bake in the oven for 5 minutes.
  • Meanwhile, mix the dried spices together and coat the chicken thighs and allow to marinade.
  • After 5 minutes of cooking, add the beans and chicken to the tray and cook for a further 18-20 minutes till the chicken is cooked through and the juices run clear.
  • Serve in a fajita rice bowl, or in wraps with your choice of toppings.
Serve as loaded fajitas or a fajita rice bowl

Per serving of fajita tray bake: 307kcal/ 14.5g fat/ 3.4g saturated fat/ 17.1g carbohydrates/ 6.9g fibre/ 24.3g protein

Honey Soy Glazed Salmon

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This is, after sushi of course, my absolute favourite way of eating salmon! It’s sticky, sweet, slightly crispy on the edge and full of flavour!

It’s super easy to make and there’s no need to marinade the fish if you don’t have the time, making it the perfect mid-week dinner.

This would work with other fish such as tuna, mackerel, and even white fish such as cod.

Serves 2

Ingredients

For the fish

  • 2 slices of responsibly sourced salmon, skin descaled or removed
  • 1 tbsp soy sauce
  • 1/2 tsp rapeseed oil
  • 2 tsp runny honey
  • 2 tsp sesame seeds

For the noodles

  • 2 nests of wholewheat noodles
  • 1 tbsp soy sauce
  • 1 tbsp oyster sauce
  • 1 tsp sesame oil
  • White pepper, to taste

To serve

  • 200g Pak choi
  • 120g shiitake mushrooms
  • 1/2 cm root ginger, finely diced
  • 10g coriander
  • 1 spring onion, finely sliced
  • Chilli, finely sliced (to taste)

Method

  • Marinade the salmon in the soy sauce for half an hour (or for as long as you can).
  • Preheat the oven to 180°C fan, 200°C convection
  • Heat an oven-proof frying pan over a medium heat. Add the rapeseed oil if it not a non-stick pan. Fry the salmon for 5 minutes till crispy on the bottom.
  • Remove from the heat and drizzle the honey over the top followed by the sesame seeds.
  • Bake in the oven for 8-10 minutes till cooked all the way through.
  • Meanwhile, cook the noodles according the packet instructions. While the noodles are cooking, steam the pak choi over the top.
  • In a separate pan, sautee the mushrooms in a dry pan with the ginger.
  • Drain and mix all the remaining noodle ingredients together.
  • Serve the salmon over the noodles with the vegetables on the side and scatter with coriander leaves, spring onion and chilli to taste.

Per serving: 580kcal/ 24.0g fat/ 3.4g saturated fat/ 41.7g carbohydrates/ 9.3g fibre/ 42.9g protein

Yellow Split Pea and Cauliflower Curry

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This recipe was born from a sad cauliflower and a wilted bunch of coriander left over at the end of the week which needed to be used up. It got a resounding “I rate this” from my partner as we ate leftovers the next day. Absolutely none of the cauliflower is wasted, I simply adore cauliflower leaves and for anyone who has not tried them, this is the perfect dish to utilise them.

This is a fantastic way to use up any other vegetables too. Mix and match with other cruciferous vegetables such as broccoli, Brussel sprouts or even kale, or use other vegetables such as courgette, aubergine or green beans.

Serves 6

Ingredients

  • 200g yellow split peas
  • 1 tsp mustard seeds
  • 1 tsp ground coriander
  • 2 tbsp rapeseed oil
  • 1 large or 2 small onions, sliced
  • 2″ piece of ginger, peeled and grated
  • 1 red chilli, sliced (or to taste)
  • 60g skin-on almonds, roughly chopped
  • 1 cauliflower head, cut into florets and leaves
  • 400ml coconut milk
  • 2 tsp ground turmeric
  • 200g fresh tomatoes, roughly chopped
  • 20g coriander, roughly chopped

To serve

  • Cooked rice

Method

  • Boil the split peas in plenty of water for 25 minutes, till cooked through but still firm.
  • Separately, in a large pan add the mustard seeds, ground coriander and oil over a medium heat.
  • When the mustard seeds start popping add the onion, ginger, chilli and almonds. Cook for 2-3 minutes.
  • Add the cauliflower, coconut milk, turmeric, tomatoes and half of the coriander.
  • Drain the cooked yellow split peas, reserving 50ml of cooking liquid, and to the cauliflower mix. Cook together for 5 minutes.
  • Serve with rice and the remaining coriander.

Per serving: 387kcal/ 17.3g fat/ 2.2g saturated fat/ 22.9g carbohydrates/ 16.7g fibre/ 16.8g protein

Jerusalem Artichoke Soup with Spinach and Almond Pesto

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Seasonal Jerusalem artichokes fresh from the allotment. These little beauties are packed full of a prebiotic called inulin. Prebiotics are types of carbohydrates which our body is unable to digest, so it passes through the digestive tracts which feeds our gut bacteria. If you have a meal full of prebiotics you may feel a little bloated or gassy after, but nothing to worry about, it is just your gut microbiota enjoying their meal after you.

The inulin content of fresh Jerusalem artichokes varies according to the variety, growing conditions and storing conditions. Inulin content has been estimated to at 17-20.5% of fresh tuber weight.

A really easy way to use Jerusalem artichokes is to make them into a soup, the perfect starter to any dinner party which will wow your guests with their deliciously sweet flavour. Most soup recipes tell you to peel Jerusalem artichokes. If you can, try washing them thoroughly with a vegetable scrubber instead. This will save on time (as they can be fiddley to peel!), alongside helping reduce any food waste. The skins also have lots of fibre in them, like any root vegetable, so another good reason to leave them on and maximise on the fibre!

Serves 4 as a main or 6 as a starter

Ingredients

For the soup

  • 1 tbsp extra virgin olive oil
  • 1 large onion, sliced
  • 2 sticks of celery, sliced
  • 4 cloves or garlic, roughly chopped
  • 1kg of Jerusalem artichokes, scrubbed and cut into 1″ chunks
  • 300ml chicken or vegetable stock
  • 250ml dry white wine
  • 5 sprigs of thyme
  • 100ml double cream (optional to leave out or use a plant-based alternative)

For the pesto

  • 50g skin on almonds
  • 2 tbsp extra virgin olive oil
  • 50g spinach leaves
  • 1 garlic clove
  • 1 tsp lemon juice

Method

  • Gently cook the onions and celery in the oil in a large pan, allowing them to soften without colouring.
  • Add the garlic and artichokes and cook for a further 2 minutes before adding the stock, wine and 600ml of water.
  • Add the thyme, bring to the boil and allow to simmer for 45 minutes till the artichokes are soft.
  • Meanwhile, roast the almonds at 180°C for 10-15 minutes, shaking occasionally, till golden brown. Allow to cool.
  • Blend the olive oil, spinach, garlic, lemon juice and 1 tbsp water to a smooth paste.
  • Add half the roasted almonds and blend into the chunky pesto consistency.
  • Once the artichokes are cooked, remove the thyme stems and blend the soup till as smooth as possible.
  • Add the cream, if using.
  • Serve in bowls, topped with pesto and the remaining roasted almonds roughly chopped over the top.

Per main serving: 635kcal/ 30.0g fat/ 10.8g saturated fat/ 51.8g carbohydrates/ 6.8g fibre/ 11.6g protein

Apple and Cinnamon Granola

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A winter version of my no added sugar granola is sure to please in the cold weather; warming cinnamon is paired with sweet apples making for the perfect pick-me-up for dark mornings.

Cinnamon is a spice containing lots of polyphenols, a type of plant chemical which is thought to be beneficial to health. In total, this granola is packed full of 16 different plant foods, providing you with just over half of your weekly diversity goal in just the granola on its own.

If you don’t have all the specific ingredients, try swapping them to maintain fibre diversity. You could use alternative grains to those listed, or use different nuts which can change the healthy fat profile of this granola.

Makes 16 servings

Ingredients

  • 100g stoned dates
  • 150g oats
  • 50g barley flakes
  • 50g rye flakes
  • 50g spelt flakes
  • 15g ground sweet cinnamon
  • 75 mixed seeds (I have used 15g each of chia, linseed, sesame, sunflower and pumpkin seeds)
  • 80g almonds, roughly chopped
  • 50g unsweetened desiccated coconut
  • 50g extra virgin olive oil
  • 30g coconut flakes
  • 70g dried unsweetened apple
  • 70g sultanas

Method

  • Preheat the oven to 120°C fan/ 130°C convection
  • Soak the dates in 150ml boiling water for a few minutes before blending into a smooth paste.
  • Meanwhile, mix the cereal flakes, cinnamon, seeds, almonds and coconut together.
  • Add the date puree and mix everything together.
  • Pour the oil in, mix, and then spread out onto a tray.
  • Bake for 90 minutes, stirring at minutes 30, 50 and 70.
  • Add the coconut flakes in for the last 20 minutes, before removing and allowing to cool.
  • Mix in the dried fruit and store in an airtight container.

Per 50g serving: 196kcal/ 6.4g fat/ 3.3g saturated fat/ 22.3g carbohydrates/ 5.8g fibre/ 5.4g protein