As someone who is allergic to most nuts, I’ve never had a Snickers bar, but I have heard they are filled with crunchy peanuts, sweet caramel and coated in chocolate. I’ve not got a very sweet tooth, so I’m subbing in dark chocolate for milk, adding extra plant polyphenols which my gut will love. It’s also got the benefit of fibre from the naturally sweet and caramel-like date, and the crunchy almond butter has been blended with the skins on for even more fibre benefit, as these are the nuts I’m not allergic to.
All in all, this is a really easy recipe which will help to satisfy your sweet tooth when you might normally reach for a shop-bought version. Make a larger batch and keep them in an airtight container, if they last that long!
Serves 5
Ingredients
5 Medjool dates, pitted and split down one side
5 tsp crunchy almond butter (or any other nut butter of choice)
100g dark chocolate, melted
Method
Add a teaspoon of nut butter to the middle of the date and close as best you can
Roll the stuffed date in the melted chocolate, getting an even coating over the whole surface
Allow to set on baking parchment for around 30 minutes
Enjoy straight away, or store in an airtight Tupperware for up to 2 weeks
Reindeer Poops
Per serving: 257kcal/ 15g fat/ 5.5g saturated fat/ 24g carbohydrates/ 4.4g fibre/ 4.6g protein
Pasta is my comfort food, so when Ninja asked me to create an autumn comfort meal using the 8-in-1 Foodie Possible cooker, I knew it had to be pasta-based as that’s the equivalent of a big cosy hug in a bowl for me.
What you might not realise is that there are recommendations for red meat intakes, with health bodies recommending no more than 70g cooked weight per day, or 350-500g cooked weight per week if you eat red meat. So, is it possible to make a meat sauce which complies with these guidelines whilst still making it taste delicious? Absolutely! And here is my Short Rib Ragu which has all the rich flavour of the meat, but is cleverly padded out with plant-based protein from lentils. This additionally provides extra fibre (resulting in 11g of fibre per serving with pasta) as well as making it more sustainable through the use of plant-based proteins.
This recipe also makes a whopping 15 portions, which is great for a big get together, but also perfect for batch cooking and freezing down so you can have easy meals on hand when you need them in the future. Store in Tupperware or freezer bags in suitable portion sizes for up to 6 months, keeping you going throughout all these dark nights!
Makes 15 portions
Ingredients
1kg short ribs, excess fat trimmed off
3 large onions (350g), diced
4 large carrots (380g), diced
3 sticks of celery (200g), diced
250g mushrooms, diced
1 tbsp extra virgin olive oil
4 cloves of garlic, finely chopped
10 sprigs of thyme
10 sprigs of oregano
3 sprigs of rosemary
4 bay leaves
10g of sage leaves, roughly chopped
2 tbsp tomato puree
1 beef stock cube
100g red lentils
100g brown lentils
100g green (puy) lentils
1 tin chopped tomatoes
350ml red wine
10g dried porcini mushrooms
1 parmesan rind
20g basil
To serve
15 portions of cooked pasta
150g parmesan
Extra basil
Method
Set your Ninja Foodi Possible Cooker* to Saute High setting and brown the short ribs on each side for around 12 minutes. Remove from the pan.
Add the onions, carrots, celery, mushrooms, and olive oil to the same pan and cook for 10 minutes until soft, then add the garlic and cook for a further 5 minutes.
Return the ribs to the pan along with the herbs, tomato puree, crumbled stock cube, lentils, tomatoes, and red wine, topping up with water until the pan is full. Add your optional flavour enhancers of dried porcini mushrooms and parmesan rind. Set your Foodi Possible Cooker to Slow Cook on High for 6 hours, covering with the lid.
After 5-6 hours the meat should be extremely tender and falling off the bone. Remove the ribs from the pan and separate the meat from the bone before shredding. Remove the herb stems and parmesan rind before returning the shredded meat to the pan with the basil.
Serve with freshly cooked pasta, using a little of the pasta water to loosen the ragu if needed, and serve topped with parmesan and extra basil.
Short Rib Ragu
Per serving: 622kcal/ 15g fat/ 6.0g saturated fat/ 84g carbohydrates/ 11g fibre/ 32g protein
I used to work at King’s College London as a postdoctoral researcher and there was this little falafel stall just around the corner which would be mine and my colleagues go to spot when we were treating ourselves to lunch out (or running back to the metabolic research unit!).
These falafel are a nod to those which I used to have more frequently than I would like to admit, but I’ve put a healthy twist on them by cooking them in the air fryer, making no deep fat frying. This helps to reduce the overall fat of the falafel, as well as using extra virgin olive oil, which is a healthy fat which probably wasn’t the oil used for frying at the stall.
Makes 24 falafel
Ingredients
250g dried chickpeas, soaked for at least 8 hours in cold water
1 large red onion
45g flat-leaf parsley
20g dill
30g coriander
Green chillis to taste (optional)
1 tbsp ground cumin
1 tbsp cumin seeds
1/2 tsp salt
1/2 tsp bicarbonate of soda
2-3 heaped tablespoons of gram flour
30g sesame seeds
3 tbsp extra virgin olive oil
Method
Add the soaked chickpeas, onion, herbs, spices, salt and bicarbonate of soda to a blender and pulse till everything is finely chopped and combined.
Mix in the gram flour to get a consistency that is still wet, but just holds together when gently pressed.
Rest in the fridge for 30 minutes.
Using a 2 tbsp measure, create little pucks of the mixture and gently top with sesame seeds on each of the flat sides.
Place each falafel onto a non-stick baking tray (or line with baking parchment) leaving a 1cm gap between them.
Brush with olive oil on the top and bake in the air fryer* for 15 minutes, flipping halfway through.
Serve hot and crispy!
*option to bake in an oven set to 200°C fan for 15-20 minutes
Air Fryer Falafel
Per serving (4 falafel): 280kcal/ 12g fat/ 1.7g saturated fat/ 24g carbohydrates/ 11g fibre/ 13g protein
My friend doesn’t like thick soups, which is often the case when using curcubits. This, however, is a very thin soup, which still packs a punch.
Each serving provides you with a third of your daily fibre requirements, making it a great meal choice on cold winter days.
Serves 4
Ingredients
1 large red onion, roughly chopped
2.5 tbsp extra virgin olive oil
2 cloves of garlic, roughly chopped
1 tbsp cumin seeds
650g pumpkin, skin on and roughly diced, seeds reserved
100g red lentils
1/2 tsp salt
1/2 tsp white pepper
1 tsp ground turmeric
15g fresh coriander
Method
Gently fry the onion and 2 tbsp oil in a large pan till soft and translucent. Add the garlic and cook for a further 2 minutes.
Add the cumin seeds and cook till fragrant before adding in the butternut squash and lentils with 1 litre of boiling water.
Allow to simmer for 20 minutes till the lentils and squash are cooked through and soft.
Meanwhile, coat the squash seeds with the remaining 1/2 tbsp extra virgin olive oil and roast in an oven set to 180°C fan for 12 minutes, or 6-8 minutes in an air fryer.
Blend till smooth, seasoning with the remaining spice and serve with the crispy seeds and coriander leaves.
Spiced Butternut Squash and Lentil Soup
Per serving: 302kcal/ 13g fat/ 2.0g saturated fat/ 29g carbohydrates/ 10g fibre/ 13g protein
This whole dish could very easily be made completely in the oven, making it more hands-free.
I used Isle of Wight tomatoes and aubergines which are currently in season, and are more locally produced with fewer air miles, making them more sustainable as part of Sustainable September.
In a large ovenproof dish, cook the onions in the olive oil for 5 minutes over a medium heat before adding the aubergine. Cook for a further 5 minutes before adding the garlic*.
Add the tomatoes and transfer to the oven to cook for 30 minutes till the tomatoes have softened.
Add the beans with their stock and most of the basil, stir to combine and return to the oven, cooking for a further 10 minutes till the sauce thickens.
Scatter the mozzarella over the top with half the Parmigiano Reggiano and return to the oven for 10-15 minutes when the cheese has melted and is golden brown. Scatter with the remaining basil and Parmigiano before serving straight away with thick slices of bread.
*Option to do this step in the oven
Parmigiana Beans
Per serving (excluding bread): 422kcal/ 21g fat/ 8.8g saturated fat/ 28g carbohydrates/ 15g fibre/ 20g protein
Did you know that the average Brit spends £1000 buying lunch at work over the course of the year? This cost, coupled with the single-use packaging and missed opportunity for added nutrition is why I’ve teamed up with MyNutriWeb as part of Sustainable September to help you be more sustainable when it comes to lunch. It is estimated that 28% of people look to social media to influence their lunch choices, so let me influence you with my sustainable bulgar wheat salad with chickpeas which costs less than a meal deal, is packed full of fibre, and provides 20g of plant-based protein. You can read the full blog on MyNutriWeb’s webpage.
Serves 2 but can easily be doubled up to make more lunches
100g bulgar wheat
20g chives, finely chopped
Juice of 1 lemon
6 sundried tomatoes, chopped, with
200g cucumber, diced
100g flat-leaf parsley, chopped
1 tin of chickpeas, drained (look for those with no added salt)
Method
Add the bulgar wheat and chives to a large mixing bowl and pour 120ml boiling water over the top. Cover and leave to steam for 10 minutes till all the water has been absorbed.
Once cooked, fluff the bulgar wheat and stir in the remaining ingredients.
Substitutions:
Bulgar wheat for couscous, quinoa, or orzo
Chives for spring onions or finely diced red onion
Sun-dried tomatoes for fresh, or roasted peppers, or artichokes
Cucumber for courgettes, or leftover roast vegetables
Flat leaf parsley for lettuce, rocket, watercress, spinach or any other leafy green
Chickpeas for any other beans e.g. butter beans, kidney beans, haricot beans
Bulgar Wheat Salad with Chickpeas
Per serving: 448kcal/ 8g fat/ 1.1g saturated fat/ 65g carbohydrates/ 18g fibre/ 20g protein
My Gut Loving Crispy Chickpea Caesar Salad is a delicious way to increase diversity as well as pack in pre- and probiotics whilst delivering 13g of fibre and 30g of protein per serving!
Did you know that the bacteria found in Parmigiano Reggiano can survive and help to colonise our gut making it a delicious probiotic if eaten raw? And this paired with the live bacteria in the yoghurt (more probiotics) and plenty of prebiotics (chickpeas, garlic, extra virgin olive oil, rocket, spinach and watercress all being sources) and fibre diversity and quantity make this the perfect salad for both your tastebuds and gut microbiota.
It’s back to school time, so you’re looking for a super simple recipe which doesn’t take any time, but delivers on flavour and nutrition. Here’s my one-pan chipotle chicken rice dish, with minimal fuss and washing up leaving you with more time to do your other tasks. We’re using onion, peppers and tomatoes for fibre and micronutrients, wholegrain rice for energy, beans and chicken for protein, extra virgin olive oil and avocado for healthy fats, plenty of herbs, spices and lime for flavour, and something to make the food fun which could be tortilla chips or grated cheese, but for me it’s soured cream, because nutrition is about inclusion, rather than exclusion. And, bonus fact about this dish, all this gives you a total of 9 plant points towards your weekly target of 30 which helps to feed the diversity of your gut microbiome.
Ingredients
3 peppers (300g), sliced
3 red onions (300g), cut into wedges
3 large tomatoes (250g), diced
2 tbsp extra virgin olive oil
2 packets of cooked wholegrain rice
1 tin of black beans, drained
400g boneless chicken thighs (option to use tofu to make plant-based)
2 tbsp chipotle flakes (option to reduce if you don’t like spice)
2 tbsp smoked paprika
2 tbsp dried oregano
1 tsp white pepper
1.5 tsp garlic powder
1/2 tsp salt (option to leave out if cooking for young babies)
To serve
2 avocados, diced
2 limes, one juiced and one cut into quarters
Fresh coriander
Soured cream
Grated cheese
Tortilla chips
Method
Preheat the oven to 225°C fan/ 250°C convection.
Mix the peppers, onion and tomatoes in a large bowl with the olive oil.
In a large shallow ovenproof dish, add the rice and beans and mix to evenly distribute. Layer the pepper mix over the top and bake for 10 minutes.
Meanwhile, marinate the chicken thighs in the dry herbs and spices. Once the veg is partially cooked, make slight indentations in the veg and nestle the chicken in. Bake for a further 20 minutes.
While the chicken cooks, mix the avocado and lime juice together.
Once cooked layer the avocado, coriander and soured cream over the top and serve hot with optional extras to make the meal more satifsying.
Per serving: 618kcal/ 24g fat/ 5.1g saturated fat/ 55g carbohydrates/ 16g fibre/ 35g protein
I was asked for a recipe that could be batch-cooked and frozen down for a baby as part of weaning using a courgette. So here is my Courgette Pasta Bake which can be used 3 different ways: either cook and eat straight away, as meal prep either in the fridge for a few days or the freezer for a few months, or as mini individual pasta muffins which are great for weaning and can be frozen down as individual portions.
I’ve used semi-skimmed milk and a 30% less fat cheddar-style cheese to help keep the saturated fats down, but if you are making food for babies aged 2 and under use full-fat varieties.
I’ve also used a higher-fibre white pasta for extra fibre to help me reach my 30g recommendation for the day.
Makes 6 adult portions
Ingredients
50g butter
60g plain flour
1l milk
1.5tsp English mustard
300g cheddar cheese, grated
4 courgettes (550g total), grated
450g pasta of choice – I used an added fibre variety
2-3 large tomatoes (optional), sliced
Method
Set the oven to 180°C fan/ 200°C convection.
Melt the butter in a medium-sized saucepan. Add the flour and cook for 1 minute before adding the milk a little at a time, stirring constantly till thick. Add the mustard and half the cheddar cheese and season with pepper to taste.
Meanwhile, cook the pasta for 2 minutes less than the packet instructions.
Off the heat add the courgette to the sauce and mix in, and once the pasta is cooked, drain, and add to the courgette sauce and mix.
Option 1: Pour everything into an ovenproof dish, top with the tomato slices and remaining cheese and cook in the oven for 15-20 minutes till the top is golden brown and bubbling.
Option 2: Pour into an ovenproof dish, allow to cool and top with cheese when you are ready to cook. This can be stored in the fridge for up to 5 days, or frozen for up to 3 months.
Option 3: Divide the mixture into muffin cases, top with the remaining cheese and bake 15-20 minutes till the top is golden brown and bubbling. You can freeze these as individual portions for a baby – make sure they are piping hot in the middle when reheating in either the oven, air fryer or microwave.
Per serving: 478kcal/ 22g fat/ 13g saturated fat/ 42g carbohydrates/ 4.7g fibre/ 26g protein
Courgettes in a cookie? Don’t knock it till you’ve tried it!
These cookies are made with spelt flour, mostly because I didn’t have any plain flour. However, using alternative grains to wheat is a great way to improve the biodiversity of the foods we grow, and not only help look after our planet, but also out gut microbiota which love different sources of fibre.
Makes 18 cookies
Ingredients
1 medium courgette, around 220g, grated and the water squeezed out leaving you with around 150g “dry” courgette
1 egg
125g soft light brown sugar
100g extra virgin olive oil
1 tsp vanilla essence
120g spelt flour
1/4 tsp baking powder
1/2 tsp bicarbonate of soda
1/2 tsp ground sweet cinnamon
130g jumbo rolled oats
175g dark chocolate chips
Method
Add the courgette, egg, sugar, olive oil and vanilla to a large bowl and stir to combine.
In a separate bowl mix the flour, baking powder, bicarbonate of soda and cinnamon together.
Add the dry mix to the wet along with the oats and chocolate chip and mix together.
Measure out 50g per cookie onto a lined baking sheet, leaving a little gap between each cookie to allow for spreading when baking. You should get 18 cookies from this mixture.
Bake in an oven set to 180°C fan/ 200°C convection for 10-12 minutes, or till golden brown on the edges.
Allow to cool for 5 minutes on the tray before transferring to a wire rack.
Courgette Chocolate Chip Cookies
Per cookie: 191kcal/ 11g fat/ 3.5g saturated fat/ 19g carbohydrates/ 2.4g fibre/ 3.3g protein
Minimal washing up whilst creating a really delicious and balanced meal in 15 minutes! It’s using courgettes, kale, basil and nasturtium all from the allotment. If you haven’t tried nasturtium before, it has a slightly peppery taste that reminds me of rocket – both the flowers and leaves are edible, plus they act as a pollinator for bees which attracts them into the allotments to pollinate my fruits and veggies!
Serves 4
Ingredients
300g pasta
150g kale, roughly chopped, stems separate to the leaves
2 medium-sized courgettes
1 tub of garlic and herb cream cheese (135g) – I used Paysan & Breton
1 tin of butterbeans
1 lemon, zest and juice
10g basil leaves
1 tbsp extra virgin olive oil
Nasturtium (optional)
Method
Cook the pasta for 4 minutes less than the packet instructions, adding the kale stems in too. Meanwhile, grate the courgettes.
Once the pasta is cooked, reserve a mug of pasta water and add the kale leaves in before draining.
Return to a low heat and add the grated courgettes, cream cheese, butterbeans, lemon zest and juice, basil leaves and olive oil. Cook for 2 minutes, adding extra pasta water if needed.
Season to taste with pepper before serving up and topping with extra basil and optional nasturtium.
One Pan Courgette Pasta
Per serving: 464kcal/ 14g fat/ 6.2g saturated fat/ 62g carbohydrates/ 11g fibre/ 17g protein
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
Dr Pippa 