Category: Recipes

Preserved Lemon Courgettes on Garlic Yoghurt

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If you grow courgettes, you’ll know you can easily be overrun with them! As part of National Allotments Week I’m pledging to help you use up your courgettes this year in a series of dishes all revolving around the humble courgette. This is an effortless dish, requiring zero cooking, making it the perfect heatwave meal to prepare.

Serves 2

Ingredients

  • 2 medium-sized courgettes
  • 2 big pinches of salt
  • 1 preserved lemon, pips removed and diced
  • 10 mint leaves, finely sliced
  • 2 sprigs of dill, roughly chopped
  • 10g chives, finely sliced
  • 30g flat-leaf parsley, roughly chopped
  • 1 tbsp extra virgin olive oil
  • 200g extra thick yoghurt
  • 1 garlic clove
  • 2 slices of sourdough bread, toasted
  • 2 pinches of sumac

Method

  • Cut the courgette into ribbons using a vegetable peeler or mandoline. Place in a bowl and sprinkle with all the salt. Massage the salt in and leave for 10 minutes to draw the water out.
  • Meanwhile, grate the garlic into the yoghurt and mix through.
  • Once the liquid has been released from the courgettes, rinse and then squeeze the excess water out before patting dry with a kitchen towel.
  • Add the preserved lemon, herbs and olive oil to the courgettes and mix well.
  • Spread the yoghurt over the sourdough before piling the courgette mix high over the top and sprinkling with sumac. Enjoy straight away.
Preserved Lemon Courgettes

Roasted Smashed Potatoes with Broccoli and Beans

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If you cook potatoes and then let them cool overnight you can create something called resistant starch, which, as the name suggests, is resistant to digestion. This means that you get to eat delicious-tasting food, and your gut microbes also benefit from the starches, which we are unable to digest, but they love!

Serves 3

Ingredients

  • 500g new potatoes, cooked and cooled overnight
  • 3 tbsp extra virgin olive oil
  • 2 cloves of garlic, skin on
  • 1 tin of cannellini beans, drained, rinsed and patted dry
  • 250g sprouting broccoli
  • 200g thick strained yoghurt
  • 1 lemon, zest and juice
  • 10 sprigs of mint, leaves finely sliced

Method

  • Preheat the oven to 180°C fan/200°C convection
  • Smash the potatoes using a large flat item so they are around the thickness of a pound coin. Place on a baking sheet and brush with 1 tbsp olive oil. Bake in the oven for 30 minutes
  • Flip the potatoes over to crisp up the second side, adding the cloves of garlic and brushing with more olive oil. Bake for another 30 minutes, or till the potatoes are golden brown and crunchy.
  • Meanwhile, run your beans with the remaining olive oil and spread out over a second baking sheet, tucking the broccoli down the centre. Roast for 20 minutes.
  • Once the potatoes are cooked, remove the garlic cloves from their skin and mash into the yogurt along with half the lemon zest and juice. Mix well and season with pepper to taste.
  • Plate up with all the elements, and finish with the remaining lemon zest and juice and a sprinkle of mint.
Roasted Smashed Potatoes with Broccoli and Beans

Per serving: 350kcal/ 11g fat/ 2.5g saturated fat/ 38g carbohydrates/ 12g fibre/ 18g protein

Sausage Rolls

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These sausage rolls come together really easily with minimal effort, but maximal taste. Perfect to rustle up ready for a picnic when the weather looks promising without unnecessary additives in them! Get the kids involved with mixing, rolling and supervised cutting.

Makes 12 sausage rolls

Ingredients

  • 1 red onion
  • 1 tsp rapeseed or olive oil
  • 500g lean pork mince
  • 10-12 sage leaves, finely chopped
  • 1/2 tsp white pepper
  • 1/2 tsp garlic powder
  • 1/4 tsp grated nutmeg
  • 1/2 tsp bicarbonate of soda
  • 1 tbsp cornflour
  • 1 egg, beaten
  • 1 sheet of ready-made puff pastry (option to use gluten-free pastry if needed)
  • Seeds for sprinkling e.g. nigella seeds, sesame seeds

Method

  • Fry the onion in the oil over a low heat till soft and translucent. Allow to cool.
  • Preheat the oven to 200°C fan or 225°C convection
  • Mix the pork, herbs and spices, bicarbonate of soda, cornflour and half the beaten egg with the cooked onion.
  • Cut the pastry sheet into half to create two smaller rectangles. Divide the mixture in two and create a log down the centre of each pastry rectangle.
  • Brush one edge of the pastry with the remaining egg and fold the other side of the pastry up and over to tuck the meat in. Repeat with the other half.
  • Cut each log into 6 equal pieces, making 12 in total, and spread them out on a lined baking tray.
  • Brush with the remaining egg and sprinkle seeds over the top before baking for 20 minutes till golden brown.
  • Allow to cool slightly before eating.
Easy Sausage Rolls

Per sausage roll: 198kcal/ 13g fat/ 5.1g saturated fat/ 10g carbohydrates/ 1g fibre/ 10g protein/ 0.42g salt

Lemon Blueberry Yoghurt Cake

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This recipe is delicious and zingy from both the lemon, but also the use of yoghurt. The yoghurt also makes the cake so lovely and moist, helping it stay fresh for a few days after baking. I, however, find it’s the perfect cake to store in the freezer for when you fancy a quick sweet treat, or if you have impromptu guest coming over. I simply use the baking parchment I used to bake the cake and cut it up to half wrap each piece before placing it in a Tupperware and freezing. This helps stop them from sticking together so I can take out a single piece whilst still maximising freezer space.

Makes 16 pieces

Ingredients

  • 400g blueberries – fresh or frozen (if using fresh wash so the surface is slightly damp)
  • 350g plain flour – reserve 1 tbsp for the blueberries
  • 4 tsp baking powder
  • 250g Greek style or plain yoghurt
  • 2 lemons – zest and juice
  • 2 eggs
  • 165ml extra virgin olive oil
  • 225g caster sugar

Method

  1. Preheat the oven to 180°C fan/200°C convection.
  2. Mix the plain flour and baking powder together in a bowl.
  3. In a large bowl mix the yoghurt, lemon zest and juice, eggs, olive oil and caster sugar together till smooth.
  4. Mix the reserved 1 tbsp of flour with 2/3 of the blueberries and leave on the side.
  5. Add the flour to the wet mixture and stir to create a very lumpy batter before adding the floured blueberries and mixing to evenly distribute through the better – the batter should still be lumpy at this point.
  6. Pour into a prepared lined tin approximated 8x8x1″ square (or 9″ circular) and top with the remaining blueberries.
  7. Bake in the oven, dropping the temperature by 20°C once the cake goes in for 40-50 minutes, or till a skewer inserted comes out clean.
  8. Allow to cool by removing from the tin and placing on a wire rack before slicing.
Lemon Blueberry Yoghurt Cake

Tofu Pasta Bake

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The Summer holidays are upon us, and I’m sure we’ll all be in need of inspiration for family friendly recipes! 

I created this recipe for baby and child nutritionist Charlotte Stirling-Reed and it is an absolute winner. It’s really easy to prepare – all in one dish, filled with nutrition and flavour with no added salt making it the perfect family-friendly recipe!

Serves a family of 4

Ingredients

  • 2 tbsp mixed chopped fresh or frozen herbs e.g. basil, sage, oregano, thyme OR 1.5 tsp dried mixed herbs
  • 3 garlic cloves, grated OR 1 tsp dried garlic powder
  • 250g orzo or other short pasta with a cooking time of around 12 minutes
  • 400g chopped cherry tomatoes* OR 1 400g tin of chopped tomatoes
  • 1 red onion sliced** OR 120g frozen chopped onion
  • 2 tbsp extra virgin olive oil
  • 1 block of soft set (silken) tofu (350g)
  • 1 tbsp nutritional yeast
  • 1 tsp basil (fresh or frozen)

Method

  1. Preheat the oven to 160°C fan/180°C convection.
  2. Mix the onion and olive oil together in a separate bowl.
  3. Add the mixed herbs, garlic and orzo to a large ovenproof dish with 500ml boiling water and mix to evenly distribute.
  4. Add the tomatoes over the top, the tofu in the centre and spread the onions out around the tofu.
  5. Bake in the oven for 45 minutes.
  6. Once cooked through add the nutritional yeast, extra basil and mix everything together before serving.
Tofu Pasta Bake

*For small babies and children cut the tomatoes into quarters

**For small babies and children cut the onion into small squares 

Griddled Manouri & Fig Salad

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I know a lot of people love feta, but I’m afraid for me it’s one of my least favourite cheeses. I personally find it too salty, but when I saw this cheese I knew I needed to try it because I love goats cheese. For me this wasn’t as salty in taste as feta, as well as being much milder. What I didn’t realise till I had gotten home, made this dish, and thoroughly enjoyed it, was that manouri cheese is made as a by-product of the feta production, which is something I can definitely get on board with!

I also think this would be a great salad to serve at a barbecue, grilling the cheese and figs before plating up, should the UK weather start to actually resemble summer…

This salad is light enough to work as a side salad or a starter, but substantial enough to also work as a larger portion for a main meal when served with some good bread on the side.

Serves 4 as a starter or 2 as a main

Ingredients

  • 1 block of manouri cheese
  • 1 tbsp extra virgin olive oil
  • 8 figs, or around 230g, cut into halves and quarters
  • 120g rocket
  • 1 tbsp honey
  • 1 tsp black sesame seeds

To serve

  • Sourdough bread
  • 1 tbsp extra virgin olive oil

Method

  • If serving with sourdough, brush the sides with extra virgin olive oil and griddle till crispy with charred lines across the surface. Keep warm.
  • Brush the manouri with the olive oil and griddle for a few minutes on each side. Add some of the figs, brushed with any remaining olive oil – you can cook as many or as few as you like.
  • Once cooked through to your liking, add the rocket to a large serving dish and dot pieces of the cheese and figs over the top, drizzle with honey and sesame seeds.
  • Best enjoyed hot.
Griddled Manouri and Fig Salad

Lemon Asparagus Barrata Toast

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June 21st marks the end of British asparagus season, so I’m celebrating it in the same way I started – griddled and on toast with cheese.

It’s a simple yet satisfying flavour combination which is the perfect brunch or light dinner.

Serves 2

Ingredient

  • 2 slices of sourdough
  • 2 tbsp extra virgin olive oil
  • 200g asparagus
  • 1 ball burrata
  • Zest and juice of a lemon

Method

  • Brush the sourdough with olive oil on both sides before riddling in a hot pan till golden and crispy.
  • Brush the asparagus with olive oil and griddle for a few minutes each side.
  • Assemble the burrata on the toast with grated lemon zest over the top and pile the asparagus up high. Finish with a squeeze of lemon juice and any remaining olive oil.

Wholegrain Spring Risotto

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This risotto is a true labour of love, starting with growing the broad beans from scratch, to shelling them with fresh British peas, and then using wholegrain risotto rice, which, unbeknown to me up till this point, takes much longer to cook in comparison to its white counterpart. Something I feel I should have know, but may have overlooked. Therefore, I have a few simple swaps to make the process easier. Despite this, Matt said it was really delicious and I should make it again!

I was also surprised that using brown risotto rice only gave 8.6g of fibre per serving, whereas white risotto rice would have given 8.3g fibre per serving. So the addition of 0.3g of fibre per serving for me doesn’t equate to the extra time spent cooking and stirring an already labour intensive dish!

I absolutely love fresh peas straight from their pod, there is nothing that quite tastes like it. However, if you’re short on time, or if peas are not in season, use frozen peas and broad beans, or swap the seasonal asparagus for other green veg such as kale, swiss chard, purple sprouting broccoli or sugar snap peas.

Serves 5

  • 825g broad beans in their pods, or 250g shelled
  • 450g peas in their pods, or 100g shelled
  • 200g asparagus, tougher stems finely chopped and tender tips cut into large lengths
  • 1 very large onion, finely diced
  • 4-5 cloves of garlic, finely sliced
  • 3 tbsp extra virgin olive oil
  • 1 tbsp butter
  • 300g brown risotto rice (or swap to white if you prefer)
  • 250ml dry white wine (option to leave out if preferred)
  • 2 stock cubes
  • 75g parmesan, grated
  • 100g pea shoots

Method

  • Blanch your broad beans, peas and asparagus tips in 2l* of boiling water for 2 minutes, 30 seconds and 1 minute respectively before plunging into iced water to retain their vibrant green colour. Set aside.
  • Using the reserved blanching water, add your stock cubes and keep on a low heat.
  • In a large pan, gently soften the onions in the olive oil with the tougher asparagus stems for around 10 minutes, till the onion starts to turn translucent. Add the garlic and cook for a minute longer.
  • Add the butter and risotto rice and toast till fragrant, usually around 2 minutes, before adding the wine and allowing the grains to absorb the liquid.
  • Add a few ladles of stock at a time, and stir continuously till absorbed. Repeat this process till the rice is cooked through, but still has a slight bite to it.
  • Drain the broad beans, peas, and asparagus tips and add to the rice, cooking for 1-2 minutes till warmed through.
  • Remove from the heat and stir in the parmesan and serve with pea shoots.

*White risotto rice will use less water than brown risotto rice

Wholegrain Spring Risotto

15 Minute Salmon Pasta

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15 minute salmon pasta

This is the easiest bowl of comforting food you can make which is packed with beneficial nutrients such as omega-3 fats, protein, vitamins C, D, iron, folate and a portion of veg as one of you 5-a-day.

I’m using hot smoked salmon, which means I only need to cook the pasta and then stir everything together, using just one pan making it a really easy-to-make (and clean up after) meal.

Serves 2

Ingredients

  • 150g spaghetti
  • 140g baby leaf spinach
  • 80g cream cheese
  • Zest and juice of 1 lemon
  • 20g chives, finely chopped
  • 280g hot smoked salmon

Method

  • Cook the pasta for 3 minutes less than the packet instructions, saving some of the pasta cooking water before draining.
  • Over a low heat, add the spinach to the almost cooked-through pasta and allow to wilt before adding the cream cheese, lemon zest and juice, chives, smoked salmon, and season to taste with pepper. Add more pasta cooking water if needed to loosen the sauce and enjoy!
15 minute salmon pasta
15 minute salmon pasta

Smoked Mackerel Potato Salad

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Smoked Mackerel Potato Salad

This potato salad is for all those mayonnaise haters out there! I’m using lemon juice, extra virgin olive oil and Dijon mustard as the base of the sauce, and keeping it light by using a load of chopped herbs, capers and gherkins.

Cooking and cooling potatoes allows for the starch to retrograde into something called resistant starch. Our bodies are not able to digest this type of starch, but instead, it helps to feed the microbiota living inside your digestive tract.

Serves 2 as a main, or 4 as a side dish

Ingredients

  • 500g new potatoes
  • 200g asparagus, trimmed and cut into short lengths
  • Juice of 1 lemon
  • 2 tbsp extra virgin olive oil
  • 1 heaped tablespoon of Dijon mustard
  • 40g flat-leaf parsley, finely chopped
  • 20g dill, finely chopped
  • 20g chives, finely chopped
  • 1 heaped tablespoon of capers, drained and roughly chopped
  • 2-3 gherkins, chopped
  • 1 packet smoked mackerel, skin removed and roughly flaked

Method

  • Boil the potatoes for around 15 minutes untill cooked through, adding the asparagus in for the last minute of cooking.
  • Meanwhile, prepare the sauce by mixing the lemon juice, olive oil, Dijon mustard, herbs, capers and gherkins together.
  • Drain the potatoes and asparagus and add to the sauce, mixing while hot.
  • Serve with flaked smoked mackerel over the top.
Smoked Mackerel Potato Salad
Smoked Mackerel Potato Salad

10 Minute Sesame Udon Noodles

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10 minute sesame noodles

This is my perfect working from home lunch when I have have 10 minutes to cook something. I want it to be nutritious but quick, and this is the perfect meal for that. You can sub the vegetables with what you have, but I always have frozen edamame beans in the freezer ready for a quick snack or meal. They’re a great source of plant-based protein, really affordable and conveniently shelled in the pack so you can just add them to whatever you’re cooking for the last minute or two.

Serves 2

Ingredients

  • 1 garlic clove, minced
  • 1/2″ piece of ginger, minced
  • 3 tbsp tahini
  • 1 tbsp mirin
  • 1 tsp soy sauce
  • 1 tsp sake
  • 2 packs of udon noodles
  • 160g choi sum
  • 160g edamame beans
  • 3 spring onions, finely sliced
  • 2 sheets nori, cut into thin strips
  • 1 tsp sesame seeds

Method

  • Cook the udon noodles according to the packet instructions, adding the veg in for the last minute of cooking.
  • Meanwhile make the sauce by combining the garlic, ginger, tahini, mirin, soy sauce and sake together.
  • Toss the cooked noodles in the sauce to evenly coat, adding some cooking water to get a smooth sauce consistency to your liking, and add the veg, garnishing with the spring onion, nori and sesame seeds.
10 minute sesame noodles
10 minute sesame noodles

Per serving: 511kcal/ 23g fat/ 3g saturated fat/ 48g carbohydrates/ 11g fibre/ 21g protein

Mushrooms & Spinach on Toast

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Mushrooms on Toast

The Easiest Bank Holiday Brunching that’s perfect for my savoury tooth. It would also make the perfect light dinner, or post-gym meal thanks to the combination of carbohydrates, protein, and healthy monounsaturated fats in this dish.

Serves 1

Ingredients

  • 200g mixed mushrooms, roughly torn or chopped
  • 2 tbsp extra virgin olive oil
  • 1 clove of garlic, finely grated
  • 80g baby leaf spinach
  • 1 slice of sourdough
  • 2 eggs

Method

  • Heat a pan with half the olive oil. Tear the mushrooms into the pan and cook for 5-10 minutes till golden and crisp on some of the edges
  • Add the garlic and spinach, cooking till just wilted
  • Meanwhile toast your bread with some olive oil and poach your eggs to your liking. I cooked mine for 4 minutes to get a runny yolk
  • Stack the mushrooms and spinach on the toast and top with the soft poached eggs. Enjoy immediately
Mushrooms on Toast
Mushrooms on Toast