Energy boosting and nutrient rich recipes
Teriyaki Fish with Spring Onions
(makes 4 servings)Heat the oven to 200C.
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
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.
Spinach, Feta and Kale Pie
(makes 2-3 servings)Preheat oven to 180 C
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
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
Thai Pumpkin & Coconut Soup
(makes 8 servings)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.
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
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.
Chicken & Vegetable Soup
(makes 4 servings)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.
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
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.
Courgette, mackerel and bean salad
Courtesy of Good FoodToss everything together in a salad bowl, taste and adjust for seasoning, then serve.
(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
Prawn & Tuna Fried Rice
(makes 2 servings)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.
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
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.
(makes 4 servings)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.
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
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.
Raspberry & Coconut Ice Lollies
These are a lovely, healthy alternative to shop-bought lollies or ice creamPlace all the ingredients in a blender and process to a smooth purée.
400ml coconut milk
150g Greek yoghurt
1tbsp runny honey
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
Fruit & Nut Energy balls
(makes 12 small or 6 large)Use a food processor to chop the nuts and oats so they are like breadcrumbs
100g mixed nuts
25g porridge oats
100g mixed dried fruit
heaped tsp ground ginger
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.