Balancing UReflexology, Massage and Nutrition for Bilton and Rugby

Energy boosting and nutrient rich recipes

Recipes. Spring Onions

Teriyaki Fish with Spring Onions

(makes 4 servings)
100g pak choi
4x 150g fillets firm white fish
5cm knob ginger, finely chopped
2 garlic cloves, finely sliced
2 tbsp soy sauce
1 tsp mirin (rice wine)
1 bunch spring onions
Handful of fresh coriander, to serve
Juice of 1 lime


  • Heat the oven to 200C.
  • Cut a large rectangle of foil - big enough to make a large envelope.
  • Place the pak choi on the foil, followed by the fish, then the ginger and garlic.
  • Pour over the soy sauce and rice wine, and season.
  • Fold over foil and seal the 3 edges. Put the foil parcel on a baking sheet.
  • Cook for 20 mins then open the parcel and scatter over the spring onions and coriander.
  • Squeeze over the lime juice.
  • Serve with basmati or cauliflower rice.

  • Recipes. Kale spinach

    Spinach, Feta and Kale Pie

    (makes 2-3 servings)
    1 leek sliced
    1 tsp coconut oil
    bunch of kale, finely shredded
    100g baby spinach leaves
    black pepper, generous pinch
    40g quality feta cheese
    4 eggs (organic)
    zest of 1 lemon
    large bunch of parsley, chopped
    small handful of pine nuts


  • Preheat oven to 180 C
  • Sauté the leeks in a large pan until soft
  • Add shredded kale and cook for 5 mins until soft and wilted
  • Add spinach leaves and cook until wilted
  • Season with black pepper
  • Add the lemon zest and parsley
  • Spoon the mixture into a 22cm pie dish
  • Whisk eggs in separate bowl, then pour the eggs over the greens and fold through the mix
  • Crumble over the feta cheese and sprinkle over the pine nuts
  • Bake for 40-45 mins or until firm to touch
  • Remove from oven and rest for 5 mins before serving

  • Recipes. pumpkin soup

    Thai Pumpkin & Coconut Soup

    (makes 8 servings)
    4 tbsp rapeseed oil
    4 small onions or large shallots, roughly chopped
    4 cloves of garlic, finely chopped
    4 cms root ginger, peeled and finely chopped
    2 red chilies, finely chopped
    1 kilo of fresh pumpkin or butternut squash, deseeded
    510 ml chicken or vegetable stock
    2 cans of coconut milk
    1 pack of fresh coriander
    zest and juice of 2 limes
    Fresh coriander and finely chopped fresh chili, to serve


  • Heat the oil gently in the pan and add the onions, chili, garlic and ginger with a pinch of salt and some fresh ground pepper.
  • Cook gently for 5 mins, then add the pumpkin, stock and fish sauce. Cook for another 10 mins then add the coconut milk. It seems like a lot, but you do need both cans!
  • Simmer for another 15 mins then stir in the lime zest and juice.
  • Add most of the chopped coriander, then, when the vegetables are soft, blitz with a hand blender or liquidize in batches in a food processor.
  • Check the seasoning and serve with chopped coriander and chili.

  • Recipes. veg soup

    Chicken & Vegetable Soup

    (makes 4 servings)
    25g butter
    1/2 an onion, chopped
    2 large carrots, chopped
    3 celery stalks, chopped
    2 garlic cloves, finely chopped
    125g green beans, cut into 2cm lengths
    4 sprigs of fresh thyme
    450g chicken breasts, chopped
    Sea salt and black pepper, to taste


  • Melt the butter in a large pan over medium heat and gently fry the onion, garlic and chicken for about 5 mins, until the onion is translucent.
  • Add the carrots, celery and green beans, thyme leaves, and enough water to just cover the vegetables (about 1.2 L).
  • Bring the water to a boil, then reduce heat and simmer for 20 mins.

  • Recipes. courgette

    Courgette, mackerel and bean salad

    Courtesy of Good Food
    (makes 2 servings)
    1 red chilli, finely chopped (deseeded if you don’t like it very hot)
    1 lemon, zested and juiced
    2 smoked mackerel fillets, skin removed and broken into large flakes.
    1 courgette, cut into ribbons using a vegetable peeler.
    400g can butter beans, drained and rinsed.
    3tbsp extra virgin olive oil, plus extra for drizzling.
    1 small packet fresh parsley, roughly chopped
    50g feta, broken into large pieces


  • Toss everything together in a salad bowl, taste and adjust for seasoning, then serve.

  • Recipes. Prawn & Rice

    Prawn & Tuna Fried Rice

    (makes 2 servings)
    1/2 tbsp coconut oil or rapeseed oil
    1 onion, chopped
    1/2 tsp chilli flakes or fresh chilli, deseeded and finely diced
    1 garlic clove, chopped
    1 cm root ginger, chopped
    1 red pepper, deseeded and chopped
    200 g cauliflower rice
    100 g prawns
    100 g tuna, tinned
    1 tbsp Thai fish sauce
    200 g Chinese vegetables or cabbage, diced
    2 eggs, beaten
    handful coriander, torn


  • Heat the oil in a wok and fry the onion, chilli, garlic and ginger for 1-2 mins before adding the red pepper and, after 4-5 mins, the cauliflower rice.
  • After a couple more minutes, stir in the prawns, tuna, fish sauce and the Chinese vegetables or cabbage.
  • (If using fresh prawns, cook them until they are pink before adding to the wok.)
  • Continue to fry gently for another few minutes. Finally, clear a hollow in the centre of the wok in which to scramble the eggs.
  • Stir them through and garnish the dish with the coriander.

  • Recipes. quinoa

    Quinoa salad

    (makes 4 servings)
    190g (uncooked) quinoa, rinsed in a fine-mesh colander
    1 can chickpeas, rinsed and drained
    1 medium cucumber, chopped
    1 medium red pepper, chopped
    1 small red onion, finely chopped
    a handful of flat-leaf parsley, finely chopped
    60ml olive oil
    60ml lemon juice (about 2 to 3 lemons)
    1 tbsp red wine vinegar
    2 cloves garlic, pressed or minced
    1/2 teaspoon fine sea salt
    Freshly ground black pepper, to taste


  • To cook the quinoa, put the rinsed quinoa in a pan with 500ml water. Bring to the boil, then simmer until the quinoa has absorbed the water (about 15 mins). Remove from the heat, cover, and leave to rest for 5 mins to give it time to fluff up.
  • In a large serving bowl, combine the chickpeas, cucumber, bell pepper, onion and parsley. Set aside.
  • In a small bowl, combine the olive oil, lemon juice, vinegar, garlic and salt. Whisk until blended, then set aside.
  • When the quinoa is cool, add it to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined.
  • Season with black pepper, to taste, and add an extra pinch of salt if necessary. For best flavour, let the salad rest for 5 to 10 mins before serving.
  • Add in any additional flavouring you choose, from salmon or tuna to feta.

    This salad keeps well in the fridge, covered, for about 4 days. Serve chilled or at room temperature.

  • Recipes. raspberry lolly

    Raspberry & Coconut Ice Lollies

    These are a lovely, healthy alternative to shop-bought lollies or ice cream
    300g raspberries
    400ml coconut milk
    150g Greek yoghurt
    1tbsp runny honey


  • Place all the ingredients in a blender and process to a smooth purée.
  • Pour into ice lolly moulds, add the lolly sticks and freeze overnight.
  • To make ice cream, pour into a container and freeze overnight. Leave at room temperature for 5 mins to soften before serving

  • Recipes. protein ball

    Fruit & Nut Energy balls

    (makes 12 small or 6 large)
    100g mixed nuts
    25g porridge oats
    100g mixed dried fruit
    heaped tsp ground ginger


  • Use a food processor to chop the nuts and oats so they are like breadcrumbs
  • Add the mixed fruit and ground ginger and chop until the fruit pieces are small and the mixture is starting to come together (this takes about 2 mins)
  • Add up to a dessert spoon of water to help the mixture bind together
  • Form into balls
  • Chill in fridge for 1 hour to help them set

    These energy balls will last up to a week in the fridge.

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