Wooden Spoon

RECIPES

 

BREAKFAST 


 

ALMOND AND COCONUT GRANOLA

Ingredients 
200g Wholegrain Jumbo Oats
10g chia seeds
20g pumpkin seeds
20g sunflower seeds 
2 palm size portions of almonds
1/2 tsp Cinnamon 
20g desiccated coconut
Pinch of salt 
100 mls Honey 
2 tbsp Coconut oil.

Method
1. Pre heat the oven to 170 degrees
2. Chop the almonds
3. Mix all the ingredients except for the coconut oil 
3. Melt the coconut oil in a small pan or glass bowl 
4. Add to the mixture, spread evenly over a tray with a lined baking sheet and bake for 20 minutes, turning every 3 minutes.
5. Leave to cool and you will then see some bigger flapjack chunks.

Will keep for up to 7 days in a sealed container.

 

EGG CUSTARD PORRIDGE

✨Recipe
Off the heat add to a pan 125mls of milk of choice

125mls of water

5 tbsp of rolled jumbo oats

1 tsp of chia seeds

whisk in one egg with a fork.

✨Cook on a medium heat for 9-10 minutes total, stir regularly and it should be creamy.


In a small frying pan add 1/2 tsp of coconut oil and a tsp of honey and fry the sliced banana for the 4-5 minutes.

 

TURMERIC AND GINGER GRANOLA

Ingredients 

200g Wholegrain Jumbo Oats (or gluten free) 
70g Seeds (20g chia seeds, 20g pumpkin seeds, 20g sunflower seeds, 10g poppy seeds) 
3/4 tsp Turmeric 
1 tsp Ground Ginger 
1/2 tsp Cinnamon 
Pinch of salt 
100mls Honey or Maple syrup 
2 tbsp Coconut oil.


Method 
1. Pre heat the oven to 170 degrees
2. Mix all the ingredients except for the coconut oil 
3. Melt the coconut oil in a small pan or small glass bowl if an induction hob 
4. Add to the mixture, spread evenly over a tray with a lined baking sheet and bake for 10 minutes, turning every 3 minutes


Will keep for up to 7 days in a sealed container

Photo credit @lottieettlingphotography 

 

LEMON, HONEY AND GINGER CHIA POTS

Chia seeds are nutrient dense, a good source of antioxidants, fibre, protein, omega 3, they contain minerals such as phosphorus and zinc. For anyone unable to eat dairy, are a good source of non dairy calcium with 40g containing 25% of the RDA. Chia seeds are good for energy and endurance, are known to be runners food and good to use when long distance running.

Recipe

Makes 2 small pots or 1 large pot. Good for a snack, an alternative dessert for children or a breakfast prepped the night before.

Ingredients
Mixture 1 
200mls Coconut milk (any plant based milk or cows milk can be used) 
40g chia seeds 
Zest and juice of 1/2 lemon 
1/4 tsp grated ginger 
1/2 tsp vanilla essence 
1 tsp honey.

Mixture 2 
100mls Coconut milk 
100g frozen raspberries 
1/2 tsp honey.

I use a ratio of 5:1 milk to chia seeds for more of a yogurt type consistency, if you prefer it to be more set consistency use a ratio of 4:1

Method 
1. Blend mixture 1 except for the chia seeds, add chia seeds then whisk. 
2. Divide the mixture between two glass or one for one portion a jar. 
4. Blend mixture 2 and spoon a layer across the top (The rest can then go in the fridge to use over Greek yoghurt or porridge and will last for around 5 days) 
5. Top with fruit and/or granola .
Leave to set for 5 hours, or overnight.

The pots will keep for 3-4 days in the fridge

 

CINNAMON, FIGGY AND APPLE PORRIDGE

Ingredients

5 tbsp wholegrain jumbo rolled oats or GF oats
125 mls water 
125 mls almond milk (or any other plant based or cows milk) 
1/4 tsp cinnamon 
1/4 tsp ginger 
Small apple grated 
4-5 blackberries
1 fig
Handful of walnuts
1 x tbsp pumpkin seeds.

Method


1. Add the oats, cinnamon, ginger, water to the pan, cook on a medium heat for 2 minutes 
2. Add the milk and cook for a further 8- 10 minutes
3. Stir continuously during the last minute and add in the grated apple 
4. Top with the blackberries, fig, walnuts and pumpkin seeds.

 

DINOSAUR PANCAKES 

Ingredients/method

Makes 4-5 small pancakes.

1. Blend a handful of spinach with 1/2 cup of milk of choice
2. Add 1 egg or 2 stewed apples (if apple stew the apples with 2-3 tbsp of water for about 10 minutes, once soft and cool - blend with the spinach and milk)
3. Add 1/2 cup of wholemeal self raising flour, mix well
4. On a medium heat cook each pancake for 1- 1 1/2 minutes on each side in 1/2 tsp of coconut oil
5. Add some frozen blueberries to each pancake once placed in the pan
6. Top with coconut yoghurt and maple syrup

 

BRUNCH

 

FETA CHEESE AND ASPARAGUS FRITTATA

Ready in 20 minutes 

Ingredients - serves 2
Handful of asparagus
Handful of cherry tomatoes quartered
Olive oil
Pinch of cumin
Zest 1/2 lemon
60g of feta cheese cubed 
5 eggs whisked
Pinch of Salt and pepper


Method
1. Pre heat the oven to 180 degrees (fan assisted)
2. In a small oven proof pan heat a drizzle of olive oil, cook the asparagus with the cumin, a pinch of salt and pepper and the lemon zest for 3 minutes
3. Add the eggs, feta and tomatoes and cook for another 4 minutes
4. Put the pan in the oven and cook for 9 minutes
Serve with some salad, whole grain toast and hummus

 

TOMATO HARISSA BAKED BEANS

Haricot beans contain gut loving fibre, are a good source of protein and Iron. A cup of haricot beans contains 19g of fibre. The recommended intake of fibre for adults 30g daily, one of the many benefits of fibre being keeping the gut healthy. Soaking and rinsing the beans well make them easier to digest.

Prep time – 10 minutes
Cook time – 10-12 minutes

Ingredients

Makes 2 Portions

400g Haricot Beans
1 tbsp. Fennel seeds
1 tbsp. Olive Oil
1 clove Garlic (crushed)
½ tsp Paprika
¼ tsp Harissa
400g Tinned Cherry Tomatoes (Use plum tinned tomatoes if not available)
Handful/100g Cherry Tomatoes (quartered)
1 tbsp. Maple Syrup
Pinch of Salt
Coriander leaves to garnish (optional).

Method
1. Rinse the beans well in a colander under water until the bubbling has disappeared, then put to one side.
2. Heat a large saucepan on a medium heat, when the pan is hot toast the beans and fennel seeds for 3 minutes, stirring every minute
3. Add in the olive oil, garlic, paprika and harissa and cook for 1 minute
4. Mix in the tinned cherry tomatoes and break the tomatoes with the back of the spoon 
5. Add the remaining ingredients and cook for 5 minutes.

 

DRINKS

 

TURMERIC LATTE

Ingredients 

350mls unsweetened almond milk

1 x pitted date

1/2 tsp turmeric powder

1/2 tsp cinnamon powder

1/2 tsp ground ginger

small grind of black pepper

Method

1. Blend all of the ingredients in a nutribullet or equivalent for 60 seconds.

2. Pour into a small pan, add a cinnamon stick and gently heat on a medium heat for 10 minutes.

 

MINT HOT CHOCOLATE

Simple to make and really tasty

Ingredients

350mls unsweetened almond milk/milk of choice

1 tbsp cacao/cocoa powder

1 x pitted date

1/2 tsp honey

1/2 tsp cinnamon

2 x drops of mint essence

Method

1. Blend all of the ingredients in a nutribullet or equivalent for 60 seconds.

2. Heat in a small pan, microwave or milk Frother. 

 

SNACKS

 

ALMOND BUTTER AND CACAO GRANOLA BARS

Ingredients

Makes 12 bars

3 cups whole grain jumbo oats
1/4 cup chopped almonds
2 tbsp pumpkin seeds
1 tbsp chia seeds
1 tbsp sunflower seeds
1tsp ginger
1 tbsp cacao
4 tbsp crunchy almond butter
4 tbsp honey
4 tbsp oat milk 
Small pinch of salt

Method 
Preheat the oven to 170 degrees, once all the ingredients are mixed, flatten onto a baking tray lined with baking parchment (I use a 25x16cm tray). They take 17 minutes. They are easier to cut when cool.

 

HONEY AND SPELT COOKIES

Ingredients - makes 10 cookies 
100g spelt flour
75g rolled oats
10g sunflower seeds
1/2 tsp ground ginger
1/2 tsp ground cinnamon
1/2 tsp baking powder
80g honey
20g coconut sugar
80g coconut oil

Method
1. Pre heat the oven to 170 degrees
2. Melt the coconut oil on the hob
3. Mix with the remaining ingredients
4. Use a tbsp for each cookie, flatten each to a circle and space on a baking sheet
5. Bake for 8-10 minutes

 

MINT CHOC CHIP ENERGY BITES

5 minutes to make 


Ingredients 
3/4 cup whole grain jumbo oats 

45g raisins

handful of chopped almonds

small pinch of sea salt

1 tbsp cacao powder

1tbsp chia seeds

1/2 tsp mint essence

1/4 cup of coconut or oat milk


Method

Pulse in a blender until mixed, add 4 x 85% dark chocolate squares broken up, pulse for a few more seconds and use a tbsp to roll up into about 10 bites

 

ORANGE AND FIG GRANOLA BARS

Ingredients

Makes 12 bars

3 cups whole grain jumbo oats
1/4 cup chopped almonds
2 tbsp pumpkin seeds
1 tbsp chia seeds
1 tbsp sunflower seeds
1/2 cup chopped dried figs
Zest 1/2 an orange
4 tbsp honey
3 tbsp cashew butter
Small pinch of salt

Method 

Pre heat the oven to 170 degrees. Mix all the ingredients well. Line a tray with baking parchment (around 25x16cm tray). Press down with a potato masher. Bake for 17 minutes. Leave to cool before cutting, or will be crumbly (if you have crumbly bits, can be put in a jar and used with Greek yoghurt).

 

BANANA MUFFINS 

Makes 10 muffins

Pre heat the oven to 170 degrees (fan assisted)


Ingredients 
3 bananas mashed
6 tbsp of Greek yoghurt (coyo works well for dairy free)
2 eggs
115g honey
1 tsp vanilla bean paste
60g coconut oil melted
Mix thoroughly and add to 
250g wholemeal self raising flour
1 tsp baking powder
1/2 tsp ginger
1 tsp cinnamon
Pinch of salt

Cook for 30 minutes, once cool top with
the juice from 1/2 an orange mixed with icing sugar to taste and a tsp of maple, or melted smooth almond butter and a walnut

 

APRICOT AND GINGER ENERGY BITES

Ingredients
Recipe 1 
100g dried apricots 
20g ground almonds/rolled oats
1/2 tsp ground ginger
10g chia seeds
15g maple syrup

Recipe 2 - my favourite 
100g dried apricots 
20g ground almonds/rolled oats
1/2 tsp ground ginger
10g chia seeds
15g maple syrup
Mix in after blending the
20g dark chocolate broken into chunks

Method

Blend the mixture briefly until combined. Put all of the mixture into a mixing bowl and scoop out with a dessert spoon, roll into balls. If too wet add slightly more oats, if too dry add slightly more maple.

 

COCONUT AND HONEY FLAPJACKS

Makes 24 flapjacks
Ingredients


60g coconut oil
60g butter
6 tbsp honey
60g light brown sugar
Melt in a pan, take off the heat and then add
200g jumbo oats
40g desiccated coconut
20g ground almonds
Mix and press into a greased tray (I use a 25cm x 15cm tray). Cook in a preheated oven at 160 degrees for 25 minutes.

 

NUTTY BLACKBERRY & HAZELNUT FLOURLESS BROWNIES

Makes 12 squares
Will keep in the fridge for 3 days

Ingredients
170g Crunchy Almond butter
40g Honey 
80g Coconut sugar
2 x Eggs
1 tsp Vanilla essence 
1 tsp Gluten free baking powder 
1/2 tsp Cinnamon 
60g 85% Dark chocolate
20g Hazelnuts
80g Frozen blackberries
Pinch of sea salt

Method

1. Pre heat the oven to 170 degrees 
2. Mix the nut butter, honey and coconut sugar in a bowl 
3. Add in the eggs, vanilla essence, baking powder, salt, cinnamon and mix well
4. Chop the hazelnuts in half and break the chocolate into small pieces, add all of the chocolate and half of the hazelnuts.
5. Line a small baking tray with baking parchment (the tray I use is 25cm x 16cm), add the mixture, press in the blackberries and the other half of the hazelnuts 
6. Cook for 24 minutes

 

BANANA CAKE

Ingredients 

3 x bananas mashed
6 tbsp unsweetened Greek yoghurt (coyo works for dairy free)
120g honey
1 tsp vanilla essence
2 eggs
60g coconut oil melted
250g wholemeal self raising flour or GF SR flour
1 tsp Doves farm GF baking powder
1/2 tsp ginger
1 tsp cinnamon
Small Pinch of salt
Banana for the top


Method 
Pre heat the oven to 170 degrees. Mix all of the wet ingredients separate to the dry ingredients, fold through together and put in a lined loaf tin. Add another banana sliced in half to the top. Bake for 45 minutes.

 

MANGO AND BANANA SMOOTHIE BOWL

Ingredients


1 frozen banana
1 x cup of frozen mango (supermarkets often have packets of frozen fruit for smoothies)
1/2 tsp ground turmeric
2cm of fresh ginger with skin removed
1 tsp peanut butter
Almond milk/any preferred milk (500mls for a cold smoothie, or 250mls for a smoothie bowl)
Honey to taste
Vanilla protein powder (optional)

 

LUNCH/DINNER

 

SPICY TUNA POKE BOWL

Ingredients - makes two portions

For the fish 
2 x Tuna steaks cubed (salmon works well too)
Squeeze the juice from 1/2 a lime
Sprinkle of sesame seeds
Pepper to taste

For the rice 
1 cup of wild rice (cook as per instructions) sushi rice, or brown rice. I’ve used all three and all taste good. The sushi rice is obviously the most sticky and sushi like.

Heat gently in a small pan a
Pinch of salt
1 tsp of coconut sugar
1/4 cup of organic white wine vinegar, or apple cider vinegar
and then add to the rice

Add radish, avocado, cucumber, tomato, edamame beans work well and are crunchy. Seaweed. This bit is really versatile and down to personal preference.

For the sriracha (the dish is not the same without it)
1 1/2 tbsp mayonnaise or natural yoghurt if preferred
1/2 tbsp sriracha sauce (you can get this from supermarkets)
Squeeze of lemon 

 

MACKEREL BUBBLE AND SQUEAK

✨Ingredients
Tinned mackerel (drain and mash with a fork)
1 tbsp. Sundried tomatoes chopped
Large handful of spinach chopped (if frozen take out 20 minutes before so not soggy)
Juice of 1/2 lemon
Pinch of salt and pepper
1 medium potato
1/2 tbsp. of olive oil for cooking

✨Method
1. Cook the potato in the microwave for 5 minutes, or oven until soft. Chop up and mash into the rest of the ingredients
2. Heat the olive oil in a frying pan
3. Add the ingredients and cook on a medium heat for 10 minutes, turning and flattening with a potato masher
4. Add more lemon juice to personal taste

 

COURGETTE AND FETA SPELT PIZZA

✨Ingredients
250g spelt flour + 20g to dust
125mls warm water
1 tsp dried active yeast 
1 tsp honey 
Pinch of salt
1 tbsp olive oil.

🍅 Tomato sauce
1 tin of tomatoes
Handful of basil leaves torn
2 x Garlic cloves crushed 
Pinch of salt 
Tsp tomato paste

🧀 Toppings
1 tbsp olive oil
1 courgette sliced
100g feta cheese
1 lemon and zest
Pepper
Mint leaves
Handful of sundried tomatoes
2 tbsp Parmesan

✨Method
1. For the dough, mix the flour, yeast and salt in a bowl. 
2. Dissolve the honey in 125ml warm water and add to the bowl with the olive oil. 
3. Mix to make a dough, on a floured surface knead for 5 minutes. 
4. Transfer to a bowl and cover with clingfilm. Leave to rise for an hour. 
5. For the tomato sauce, in a pan add the tomatoes, garlic and basil on a medium to low heat, cook for 15-17 minutes. 
6. Roll out the dough as thinly as you can into 1 large or 2 small pizzas.
7. In a small frying pan cook the courgette in some olive oil, lemon zest and pepper for 5-7 minutes and put to one side
8. Pre heat the oven to 200 degrees (fan assisted)
9. Spread the tomato sauce evenly once it’s cooled a bit, add the courgette and half of the Parmesan and cook for 10 minutes, or until cooked through and crisp.
Add the feta, sundried tomatoes, mint, lemon and pepper.

 

BUTTERNUT SQUASH AND CHEESY LEEK CRUMBLE 

Ingredients
Whole butternut squash cubed
1 tbsp thyme
2 tbsp olive oil 
Pinch of salt and pepper
2 leeks finely sliced
2 cloves of garlic crushed
1 shallot finely sliced
Inch of root ginger crushed
1tbsp wholemeal flour
300mls of milk
1/2 tsp wholegrain mustard
2 handfuls of cheddar 
2 slices of wholemeal bread (preferably the crust
1 tbsp dried thyme
1 tbsp fresh thyme

Method 
1. Cook the butternut squash mixed in thyme , S&P and 1 tbsp of olive oil in an oven dish at 180 degrees for 30 minutes
2. On a medium heat add 1 tbsp of olive oil in a large frying pan cook the leek, ginger, garlic and shallot for 5 minutes
3. Season with S&P, add the flour and cook for 1 minute, then the milk and bring to the boil and remove from the heat, add the mustard and cheese
4. Blend the bread and thyme into a crumb
5. Once the 30 minutes has passed for the squash, add the leek mixture, top with the crumbs and cook for 25 minutes. Add some fresh thyme

 

BLACK BEAN AND FETA CHEESE BURGERS

Makes 4 burgers

Ingredients
1 tbsp olive oil
1 shallot finely chopped
1 clove of garlic crushed
1/2 tsp smoked paprika
1/2 tsp harissa
400g black beans rinsed and drained
1/4 cup chopped parsley
100g feta cheese chopped
1 x Lime -juice from all and 1/2 zest
Pinch of salt and pepper 
Wholemeal crust
1 egg lightly whisked

Method
1. In a small pan on a medium heat add 1/2 tbsp olive oil and cook the garlic and shallot for 3 minutes, add the spices and cook for another 1-2
2. Blend the crust into crumbs and mix with the remaining ingredients in a bowl. Add the onion mixture. 
3. Scoop out to make 4 burgers and lay on a tray with baking parchment, cover and chill for at least 15 minutes 
4. When ready to cook, heat a medium pan with the remaining oil and cook the burgers on each side for 4 -5 minutes.
Serve in a wholemeal bun with some lettuce, tomato and Greek yoghurt.

 

MACKEREL WITH APPLE AND CELERIAC COLESLAW

Ingredients

1/4 celeriac

1/4 red cabbage

1 carrot

1 apple

1/3 cucumber

2 tbsp apple cider vinegar

2 tbsp sunflower seeds

1 tsp fennel seeds

For the dressing

3 tbsp lemon juice

1 1/2 tbsp extra virgin olive oil

Pinch of salt

Pinch of pepper

1/2 tsp honey

3 anchovies (optional)

For the mackerel 

230g cooked/tinned mackerel or any oily fish such as salmon 

Zest 1/2 lemon 

2 tbsp lemon juice 

1 tbsp natural yoghurt (substitute for a dairy free version if needed)

Pinch of salt 

1 tbsp chopped dill

Method

1. Slice the cucumber, put to one side in a bowl and add the 2 tbsp of apple cider vinegar and a small pinch of salt

2. Shred the cabbage, celeriac, apple and carrot, whisk the olive oil, lemon juice, salt, pepper, honey and anchovies and add to the coleslaw

3. Toast the sunflower seeds and fennel seeds for 2-3 minutes 

4. Mix the mackerel with the lemon zest, lemon juice, dill and natural yoghurt with a pinch of salt (if you like it punchy add another tbsp of lemon juice)

 

SAVORY PANCAKES WITH HUMMUS AND TERIYAKI BROCCOLI

Half a cup of cooked broccoli would give you 84% of your daily vitamin C requirements, which is important for many processes within the body, including keeping cells healthy, aiding in the absorption of iron and supporting immune health


Makes 3 medium pancakes

Ingredients
1 cup of oat milk
1 egg
1/2 bag of spinach
Small pinch of salt 
3 tbsp of self raising wholemeal flour 
Blend the ingredients then cook in a heated pan with 1/2 tbsp of extra virgin olive oil for about 90 seconds on each side.

Method
Cook the brocolli in a separate pan with a drizzle of olive oil for 4minutes, splash some teriyaki sauce over and cook for a further minute.
Top the cooked pancake with hummus, some feta, pepper, a squeeze of lemon and another drizzle of teriyaki sauce

 

SALMON AND ASPARAGUS FRITTATA

✨Ingredients
4 x eggs
2 tbsp grated parmesan 
Handful of asparagus
Handful of cherry tomatoes quartered
Fillet of cooked salmon cut into small pieces (or tinned salmon)
1/2 tsp smoked paprika
1 tbsp chopped dill
Zest from 1/2 lemon
1/2 sweet pepper sliced
Pinch of salt and pepper
1 tbsp olive oil

✨Method 
1. Pre heat the oven to 180 degrees
2. Mix the eggs, Parmesan and a pinch of pepper
3. In a small oven proof pan heat the olive oil and cook the asparagus, lemon zest, sweet pepper, smoked paprika with a pinch of salt and pepper for 2 minutes
4. Add the egg mixture, salmon, tomatoes, sprinkle the dill on top and cook for another 3 minutes on the hob
5. Put the pan in the oven, or transfer to a small oven dish of similar size and cook for 10 minutes.

 

SWEETCORN AND CARROT PANCAKES

Makes 2 stacks of 3 pancakes.
Prep time - 5 minutes.
Cook time - 4 minutes per stack of 3.

Ingredients 
100g wholemeal self raising flour
180mls semi skimmed milk (or a plant based milk)
1 egg
100g/1 cup frozen sweetcorn
1 medium carrot grated
1tbsp Parmesan grated (optional)
Pinch Salt 
Pinch Pepper
1-2 tbsp olive oil
1/2 chilli finely sliced (optional).


Method
1. Mix the flour, milk, then add the egg. 
2. Mix in the sweet corn, half the grated carrot, Parmesan, chilli, salt and pepper
3. Heat 1tbsp of oil in a large pan, once the pan is hot add 3 tbsp of the mixture for each pancake
4. Cook on each side for 2 minutes, turn the heat down if browning too quickly as it won’t be cooked through enough in the middle
5. Serve with a tbsp of natural yoghurt, some grated carrot and watercress.

 

CURRIED CHICKEN AND BUTTERNUT SQUASH STEW 

A cup of butternut squash provides 4x the recommended daily amount of Vitamin A and half the RDA of Vitamin C, it also provides an abundance of key nutrients including potassium, manganese, vitamin E and B vitamins to name a few.

Vitamin A helps your immune system work properly in defence against infections and illnesses.

Vitamin C helps to protect cells and keep them healthy.

Recipe 
Makes 4 portions.
Prep time - 20 minutes
Cook time - 40 minutes

Ingredients 
1 tbsp olive oil
1 butternut squash cubed 
2 carrots sliced 
2 leeks sliced
2 garlic cloves crushed 
1/2 onion finely sliced
1tsp grated ginger crushed
1 tbsp curry powder
1 tsp garam masala
1 tsp turmeric
1 tsp cumin
1/2 tsp corriander
80g green lentils rinsed
Pinch of salt and pepper
Low salt chicken/vegetable stock cube
500mls water
160ml tin coconut cream
1/2 lemon (juice and zest) 
1 cup of wild rice 
500g chicken thighs
Coriander to garnish (optional)

Method
1. In a large frying pan, heat 1/2 tbsp of olive oil and cook the seasoned chicken for 5-7 minutes, put to one side on a plate.
2. Heat 1/2 tbsp of olive oil and add the squash, carrots, leek, onion, garlic and ginger. Cook for 8 minutes.
3. Add the spices, cook for 2 minutes.
4. In a separate pan, cook the rice, 1 cup to 2 cups water for 20 minutes/as per instructions.
5. Add the stock cube, water, rinsed lentils, pinch of salt, pepper and chicken, once boiling turn down to simmer, cover & cook for 25 minutes. 
6. Add the coconut cream, cook for 5 minutes 
7. Remove the chicken and shred with two forks, stir back in with the lemon juice and zest
Serve with the rice

 

SALMON, POTATO AND LEEK FRITTATA

Prep time 15 minutes/Cook time 30 minutes
Ingredients

3 small potatoes 
2 leeks 
1 shallot 
1/2 tsp Ground cumin 
2 tbsp Olive oil
1/4 celeriac 
6 eggs 
1/2 tsp Paprika 
Salt & Pepper 
240g Salmon (can use tinned salmon)
15g Pistachios 
30g Parmesan cheese
Handful of watercress 
1/2 lemon.


Method
1. Pre heat the oven to 180 degrees 
2. Slice the potatoes and part boil in a pan for 4-5 minutes
3. Slice the leeks, shallot and grate the celeriac
4. When the potatoes are finished, drain well and add to a bowl with the leeks, shallot, olive oil, ground cumin, a pinch of salt, pepper and mix well.
5. Cook in a large frying pan on the hob on a medium heat for 7 minutes, then add the grated celeriac for a further 2 minutes.
6. Meanwhile in a bowl mix 6 eggs, with the paprika, a pinch of salt and half of the Parmesan 
7. Cut the salmon into small chunks
8. Blend the pistachios and the other half of the Parmesan to a fine crumb 
9. Once the potato mixture is ready add to an ovenproof dish around 26 x 26cm and scatter the salmon, add the egg mixture and cook for 10 minutes 
10. Spoon the pistachio crumb over the top evenly and cook for a further 10 minutes
Serve with some watercress and a squeeze of lemon

 

ANCHOVY FISHCAKES

Oily fish such as sardines, mackerel, anchovies, salmon and herring are rich sources of EPA and DHA. The British dietetics association recommends 1-2 portions of oily fish a week. Oily fish are also good sources of protein, vitamins A & D, calcium, iodine and selenium.

Makes 6 fishcakes. Takes 25 minutes.

Ingredients 
2 handfuls of new potatoes cut in half
Pinch of pepper
2 spring onions sliced 
1 tsp paprika 
Juice and zest 1/2 lemon 
3 tbsp unsweetened Greek yoghurt
6 anchovies sliced (found in the supermarket in a small glass jar with olive oil)
Wholemeal crust blended to crumbs
1/4 cup parsley or coriander 
1 tbsp olive oil
Serve with some spinach and poached eggs (optional)

Method 
Boil the new potatoes for 18minutes, drain and crush with a potato masher, add the remaining ingredients from pepper to parsley. Mix well and roll into 6 fishcakes. Heat the olive oil in a large frying pan on a medium heat and cook on each side for 2 minutes.

 

CURRIED BUTTERNUT SQUASH STEW 

Butternut squash has only been around on the consumer market for half a century. The name butternut squash comes from it’s soft as butter texture and it’s nutty flavour.

A cup of butternut squash provides 4x the recommended daily amount of Vitamin A and half the RDA of Vitamin C, it also provides an abundance of key nutrients including potassium, manganese, vitamin E and B vitamins to name a few.

Vitamin A helps your immune system work properly in defence against infections and illnesses. Vitamin C helps to protect cells and keep them healthy.

Recipe
Makes 4 portions.
Prep time - 20 minutes
Cook time - 40 minutes

1 tbsp olive oil
1 butternut squash cubed 
2 carrots sliced 
2 leeks sliced
2 garlic cloves crushed 
1/2 onion finely sliced
1tsp grated ginger crushed
1 tbsp curry powder
1 tsp garam masala
1 tsp turmeric
1 tsp cumin
1/2 tsp corriander
80g green lentils rinsed
Pinch of salt and pepper
Low salt chicken/vegetable stock cube
500mls water
160ml tin coconut cream
1/2 lemon (juice and zest) 
1 cup of wild rice 
500g chicken thighs (optional)
Coriander to garnish (optional)

Method
1. In a large frying pan, heat 1/2 tbsp of olive oil and cook the seasoned chicken for 5-7 minutes, put to one side on a plate.
2. Heat 1/2 tbsp of olive oil and add the squash, carrots, leek, onion, garlic and ginger. Cook for 8 minutes.
3. Add the spices, cook for 2 minutes.
4. In a separate pan, cook the rice, 1 cup to 2 cups water for 20 minutes/as per instructions.
5. Add the stock cube, water, rinsed lentils, pinch of salt, pepper and chicken, once boiling turn down to simmer, cover & cook for 25 minutes. 
6. Add the coconut cream, cook for 5 minutes 
7. Remove the chicken and shred with two forks, stir back in with the lemon juice and zest
8. Drain the rice once cooked and serve.

 
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