Our recipes are specially created to be healthy, nutritious and family friendly. Tuck in!
This almond butter salad dressing is so good you almost don’t need to pair it with a salad. We could happily devour from the spoon! However if you do want it go with a salad make a salad with robust leaves such as kale and then it’s a match made in heaven.
This dressing is inspired from the flavours of Asia. Pairs perfectly with thinly sliced cucumber for an accompaniment to a table of salads and grilled meats and fish.
This salad dressing is a classic and a favourite from the French member of our team. You can add as much or as little garlic as you like depending on who you want to scare away. You can choose whichever herbs you have to hand.
A delicious spicy harissa paste salad dressing that’s mellowed with the addition of creamy Greek yoghurt. We use the Belazu rose harissa paste which we have found is very popular with our families.
A lovely nutty salad dressing that’s lifted with the tang of the Dijon mustard. Pairs perfectly with a robust grain salad or roasted vegetables. If left to sit it might thicken up, so just loosen again with a splash of water.
A lovely warm salad that will take you through from Autumn to Spring. I used a jar of Brindisa chickpeas but these can be substituted with tinned to keep the cost down. I have used raw beetroot that I have grated. However you could use a pouch of ready steamed beetroot that is now available from supermarkets.
A dahl is a super quick and easy vegetarian one pot that warms you from the inside out. The addition of chickpeas helps to increase the protein content, even if it’s not entirely traditional. If you have a well stocked store cupboard this makes a great meal when the fridge is empty and the prospect of a trip to the supermarket doesn’t appeal. If you need help stocking your store cupboard download our handy shopping list from the Resource section.
Winter may not seem the time you fancy a smoothie, but they are so handy for packing so much goodness.
When I set out to create a new smoothie recipe, I was aiming for at least one vegetable, high fibre content, high in vitamin C, a good morning boost, a light textured and a pretty colour! Oh and why not include that daily dose of flaxseed (really helps with the hot flushes). I think I managed to tick all the boxes and it’s delicious! Give it a try and let me know!
We love cooking with lentils - super cheap, high in protein and can be used in so many ways depending on the type of lentil you choose. In this dish we have used green lentils, which hold their shape and are perfect for spiced dishes. We always soak our lentils before using, this helps to remove the phytochemicals which can prevent absorption of minerals such as zinc and magnesium.
Good habits start with breakfast. Making ahead is one of the best advice we can give. Those overnight flaxseed and chia breakfast pots take 10 minutes to prepare the day before and keep in the fridge for 2-3 days. Ideal to make on a Sunday afternoon and that’s Monday and Tuesday’s breakfast sorted. They are balanced, high in protein to keep you full until lunchtime and just delicious.
Although we are not vegetarians we often eat vegetarian meals especially as we get a bit older. A vegetarian meal with puy lentils and mushroom is perfect for a midweek meal or meat free Monday meal. The mushrooms and miso paste hit the unami spot perfectly in this recipe. For a more substantial meal you could serve with some wild or brown rice - but it’s hearty enough without.
Roasted carrots with red lentils and coconut milk make a sublime soup perfect for a filling lunch or supper. We always make sure we have protein and healthy fats in our soup - which means that they are filling bowls full of nourishment that keep us fuller for longer.
Regular readers of our blog and social media pages will know that we love a salad even in the colder months. However the key is to add warm elements. There’s nothing worse than a cold crisp iceberg lettuce in the winter! This salad is warm with roasted vegetables, warm lentils and then a punch harissa spicy dressing. So easy to rustle up on a cold winter day. If I am going to roast vegetables then I make a large tray full to be enjoyed over the coming days.
Great option for those short on time but wanting flavour! Packed full of goodness with chickpeas, tomatoes, peppers, mushrooms and spinach this is a vegetarian option but you could add any leftover roast chicken. This takes very little prep, especially if you decided to go for ready chopped frozen vegetables. As always, make extra and save yourself portion for lunch the next day!
Soups are a wonderful way to pack essential nutrients into a delicious meal. One of my favourite taste combo is chilli and ginger anti teams up perfectly with all the winter root vegetables. This is a treaty soup you can happily eat on it’s own or with a nice slice of garlic grated toasted sourdough. I always add a little crunch with lots of seeds to serve. Leave out the chilli if you have young kids who don’t fancy it. Oh and that little bit of bacon, if you chose to use it, makes such a difference.
This is the perfect soup when you have leftover chicken. Often when we cook a whole chicken or some individual portions we add either another chicken or some extra portions for leftovers. This is such an easy win in meal prep as it takes no extra time and provides you with a great protein source for the next day. This curried chicken soup is a heart warming bowl of goodness that makes a heart lunch or evening meal. To make it vegetarian see notes below.
This is a perfect blood sugar stabilising breakfast/brunch or lunch. Hey you could even rustle it up for an evening meal as well. Eggs work so well as stabilising blood sugar levels as they are full of protein with some fat too.
Declining muscle mass is part of ageing, but you can do something about it!
Age-related muscle loss, also called sarcopenia, is a totally natural part of ageing. From the age of 30, you begin to lose as much as 3% to 5% per decade. Less muscle means greater weakness, less mobility, more daily struggles and aches and less balance / stability therefore leading to an increased risk of falls and fractures.
For women over 40, with the added risk of loss of bone density through hormonal changes associated with peri menopause and menopause, this paints a pretty bleak picture for those not engaging in some form of strength training exercises.
A beautiful and vibrant red salad that’s like a slaw in texture - but packs a little more nutrition. With the quinoa, edamame beans and avocado there’s plenty of protein to keep you full until the next meal. However if you are active or having a higher protein need you might want to add some halloumi or feta as well. The ginger and tahini dressing provides a delicious taste as well as providing some calcium from the tahini.
