Peanut Butter Stir Fry

Ingredients

• 300g raw prawns, scallops, diced chicken or firm tofu

• 4 tbsp tamari

• 1 lime, squeezed

• 1 tbsp coconut oil or olive oil

• 400g mixed stir fry vegetables

• 3 spring onions, chopped

• 2 tbsp peanut butter

• 1 red chilli, finely chopped

• 1 tbsp sesame seeds, optional

• Handful of fresh coriander, chopped

50g brown rice noodles, optional

Method

1.    Heat the oil in the frying pan and add your choice of protein and cook for 5-10 minutes

2.    Pour in the tamari and the vegetables and stir fry for 3-4 minutes

3.    Loosen the peanut butter with a little water, until runny then pour into the pan and mix

4.    Serve in bowls, top with fresh chilli and coriander, a sprinkle of sesame seeds and enjoy!

Chocolate and Hazelnut Mousse

Serves 

• 2 big portions – perfect sharing pots!

• Prep Time 

• 10 minutes 

• Chilling Time

• 30 minutes 

Tips

This rich high protein low sugar mousse settles that chocolate craving without upsetting blood sugar balance. 1 portion might even be enough to share! 

Use a small to medium avocado (100-150g)

Don’t have hazelnut butter? Then use almond butter or smooth peanut butter. 

Option to substitute the peanut butter and the hazelnut butter with 30g Foodsprings Hazelnut Protein Cream 😊

For sweeteners, use xylitol, agave nectar, manuka honey, inulin syrup, or vanilla essence

Nutritional Nugget 

Oranges are great for providing immune support as they contain vitamin C and bioflavonoids which  stimulate the activity of white blood cells. 

Nutritional Info

400 Kcals

Equipment 

Scales, citrus juicer or squeezer, high speed blender, 2 or 3 ramakins or small bowls 

Ingredients

• 1 medium avocado, pitted and chopped

• 1-2 oranges - the juice and zest 

• 30g hazelnut butter 

• 20g hazelnuts, whole or chopped

• 20g raw cacao powder

• 1 tbsp smooth peanut butter

• 2 tbsp 0% Greek yoghurt

• 2 tbsp water

• 1 ½ tbsp agave nectar

• Sprinkle of desiccated coconut, optional

Method

1. Put all ingredients, except the coconut in a food processor and blend until smooth.

2. Taste and add in an extra squeeze of orange or a drop more water if consistency is too thick 

3. Spoon mixture into 2 (or 3!) ramakins and chill in the fridge for 30 minutes 

4. Toast the coconut and just before serving, add a sprinkle with some extra orange zest, enjoy! 

Thai Tray Bake

Serves 

2 

• Prep Time

• 10 minutes 

• Cooking Time 

• 25 minutes 

Tips

This dish works well with delicate white fish such as sea bass and sea bream

Option to serve this dish with a side or wholegrain rice or brown rice noodles 

If you do not eat fish, try pan frying some firm tofu in cubes 

This dressing is versatile and goes with other dishes so you could make more and store in a jar in the fridge. 

Nutritional Nugget

Pak Choi is a great source of folate, (vitamin B9) and is important in cell function and energy metabolism. 

Nutritional Info 

399 Kcal

Equipment

Large baking tray, tin foil, small bowl, grater

Ingredients 

• 200g tenderstem broccoli spears

• 200g green pak choi

• 100g cherry tomatoes

• 2 sea bass fillets 

• 150ml water 

• 1 tbsp tamari

• 1 tbsp sesame seeds

Ingredients – Chilli dressing 

• 2 tbsp tamari 

• 1 tbsp fish sauce

• 1 tbsp rice wine vinegar

• 1 tsp agave or honey

• 1 ½ limes, squeezed

• 1 big clove of garlic, chopped

• Thumb size piece of ginger, grated or chopped

• 1-2 small red chilli, finely chopped, optional

Method

1. Preheat your oven to 180°C/400F/Gas Mark 6

2. Put the tenderstem, pak choi and cherry tomatoes into the baking tray, spreading out evenly

3. Pour the water into the bottom of the baking tray and give the vegetables a splash of tamari

4. Cover the tray lightly with foil, allowing it to steam as it cooks and put in the oven. Bake for 15 minutes

5. If you have any rice or noodles to prepare put them on to boil. 

6. Remove the vegetables from the oven, undo the foil and place the fish fillets on top of the vegetables. Secure the foil back onto the baking tray and put back in the oven. Bake for a further 12 minutes, or until fish has cooked.

7. Meanwhile prep the dressing by mixing all the ingredients in a small bowl.  

8. Drain the rice or noodles, if having, and remove the baking tray from the oven.

9. Serve in bowls with some of the juice, topping with the dressing and a sprinkle of sesame seeds, enjoy! 

Cashew Nut Pesto Egg Wrap

Cashew Nut Pesto Egg Wrap

Serves

1

Prep Time

15 minutes

Cooking Time

A few minutes

Tip

Egg wraps can make a good alternative to grain-based wraps/sandwiches.

Why not make a few in advance and store in fridge.

Option to leave out the cashew nut pesto and just keep with the hummus or experiment with other fillings

Nutrition Nugget

Did you know that eggs are thought of as the best source of protein in the diet containing all essential amino acids in the right ratios

Equipment

Frying pan, bowl

Ingredients – Egg wrap

• 1-2 tbsp coconut oil or olive oil

• 2 eggs

• 1-2 tbsp hummus

• Half avocado, sliced

• Handful of rocket (or any other greens)

• 1 tbsp pumpkin seeds, option to toast

• Pinch of salt and black pepper

• Ingredients - Cashew nut pesto

• 30g cashews

• Handful of greens (basil & rocket ideally)

• ½ lemon, squeezed

• 1-2 tbsp olive oil

• 1 tbsp water

• ½ small garlic, minced

Method

Crack the eggs and beat in a bowl, adding a little salt and pepper

Melt the oil in a large frying pan and add the egg mixture to fill the pan

Cook through on both sides for a few minutes, until you have a super thin omelette, golden in colour

Transfer to a plate and let cool

Meanwhile add all the pesto ingredients to a blender and prep

Once the wrap is cool, spread a layer of pesto, approx. 1 tbsp on one half and a layer of hummus on the other

Add your sliced avocado leaves and pumpkin seeds

Season, fold and enjoy!

Baked Plum & Pecan Bircher

Serves 

1

Prep Time 

Less than 5 minutes. 

Cooking Time

20 minutes 

Prep Tip

Bake plum the night before for best flavour

Toasting the nuts can make ALL the difference - option to toast them in advance and store in jar…. They make great toppings for salads too!

Ideally soak oats night before although can be done half hour before if need be, they will just be more liquidy

Soak oats in a screw top jar so you can shake it all up. Plus easily transported to work in a jar. 

Why not double up and prep a couple of jars? They can keep in fridge for 5 days. 

Don’t like plums? Bake some pears?

Don’t like pecans? Try some hazelnuts or pistachios!

Nutritional Nugget 

Why not add 1 tbsp of chia seeds in with the oats for an extra boost of protein and omega 3?

Equipment 

Measuring cup or scales, baking tray, NutriBullet, screw top jar

Ingredients

• 2 plums 

• Drizzle of agave

• 150ml milk (I like unsweetened almond)

• 35g oats

• 1 tbsp coconut or dairy yoghurt - optional

• ½ tbsp chia seeds - optional

• 1 tbsp pecans, toasted and crushed

Method

1. Preheat oven to 180°C/350°F/Gas Mark 4. 

2. Place plums on a baking tray with a drizzle of agave and bake for 15 - 20 minutes. 

3. Once cooled, remove stones and blend one plum with the milk

4. Pour into a screw top jar, adding the oats, yoghurt and shake.

5. Taste for sweetness as you may need to add a smidgen of agave

6. Store in the fridge overnight. 

7. Option to prep your nuts or wait until morning but grilling them for a couple of minutes is a gamechanger!

8. In the morning, take out of the fridge, halve the other baked plum and add to the Bircher along with the nuts. Enjoy!

Red Pepper, Squash & Coconut Soup

Red Pepper, Squash & Coconut Soup 

Serves 

2

Prep Time

5 minutes 

Cooking Time

25 minutes 

Prep Tips

Option to use pre-chopped onion and also butternut squash pieces (often come with sweet potato but this works too!)

Toast your seeds in advance as they make a nice topping for any soup!

Prep enough for 2 meals and store in airtight container in the fridge. If doing this, split the batch and store soup in fridge before adding the coconut milk. When you come to having the soup add your coconut milk as you warm through on the hob

Nutrition Nugget

Don’t underestimate the seeds, not only do they add amazing taste, they also add to the balance of macronutrients, thanks to the omegas. 

Equipment 

Large saucepan, blender 

Ingredients 

1 tbsp coconut oil or olive oil

½ onion, roughly chopped 

1 garlic clove, crushed or grated

200g bag of butternut squash, diced 

1 tsp ginger, finely grated 

¼ tsp turmeric powder

Hot Water (enough to cover mixture)

2 tsp Marigold Reduced Salt Vegetable Bouillon powder

1 small red pepper, diced 

100-200 ml (¼ - ½) tin coconut milk

Small handful of parsley, chopped 

1 tbsp pumpkin seeds, per person, toasted

Pinch of salt & black pepper

Method 

1. Heat the oil in a large pan and saute the onion and garlic for a few minutes until they start to soften but do not turn brown 

2. Add the butternut squash, ginger, turmeric and bouillon powder

3. Cover with just enough boiling water and bring to the boil

4. Let simmer for about 15 minutes or until the vegetables are soft

5. Add the red pepper and leave for a further few minutes to cook

6. Let soup cool a little and then blend until desired consistency. If making a batch, store at this point in the fridge. 

7. Finally, when you are ready to have the soup, mix in the coconut milk whilst hot, serve and season. 

8. Top with the pumpkin seeds, parsley and enjoy!

Coconut Granola

Coconut Granola

Serves 

15 x 30g breakfast portions

Prep Time

5 minutes 

Cooking Time

20 minutes  

Prep Tips

Have a 30g portion with yoghurt or berries OR use a couple of tablespoons as a topping for pancakes, chia pudding or overnight oats for that crunch!

Makes a fab snack too, just be mindful of portion sizes 😉

Nutritional Nugget

A fab low carb, grain-free breakfast packed with good fats to help balance hormones

Equipment

Baking tray, scales 

Ingredients 

• 200g desiccated coconut 

• 60g ground flaxseed

• 100g sunflower seeds

• 100g pumpkin seeds 

• 100g walnuts, chopped 

• 100g hazelnuts, chopped 

• Heaped tbsp olive oil or coconut oil 

• 1 tbsp coconut sugar 

• 1 tsp ground ginger

• 1 tsp cinnamon 

• Zest of orange or lemon
  

Method 

1. Preheat your oven to 180°C/350F/Gas Mark 5

2. Place all the desiccated coconut, seeds and nuts in a large roasting or baking dish with high sides.

3. In a bowl, mix the coconut oil, sugar, cinnamon and ginger.

4. Pour mixture over the grain free granola, mix thoroughly with hands. Make sure everything has a fine coating of the oil and spices.

5. Put the baking tray in the oven for 20 minutes, stirring regularly to make sure it doesn’t burn

6. Remove from oven, add the citrus zest, let cool and store in an airtight glass container

Roasted Beetroot & Quinoa Salad with Feta

Roasted Beetroot & Quinoa Salad with Feta

Serves 

2

Prep Time 

10 minutes 

Cooking Time 

30 minutes 

Tip

Option to roast your beetroot and onion in advance

Boil up quinoa in advance or even bag a pre-prepped bag from supermarket 

Why not make extra and have cold for a lunch later in the week

Experiment with different veggies eg peppers, aubergines, carrots, broccoli, cauliflower …. 

Nutritional Nugget 

Quinoa is comparable to rice in terms of its carbohydrate value BUT unlike rice it’s a complete protein and contains all essential amino acids so a really good choice for vegans and vegetarians

Equipment 

Blender, saucepan, baking tray, salad bowl

Ingredients – for the salad

• 8 small cooked beetroots, halved

• 1 red onion, quartered

• 1 tbsp olive oil

• 1 cup (200g) of quinoa, cooked

• 50g feta, crumbled - optional

• A big handful of spinach leaves, roughly chopped 

• 20g blanched whole hazelnuts or walnuts, toasted and roughly chopped

• Pinch of salt & pepper

• 1-2 tbsp dressing

Ingredients - for the dressing 

• 3 tbsp olive oil

• Juice of 1 lemon 

• 2 tsp apple cider vinegar

• 1 small clove garlic, minced

• Salt and pepper, to taste
  

Method

1. Preheat your oven to 160ºC/325F/Gas Mark 3

2. Put the beetroot and red onion in a roasting tin and add the oil, salt and pepper and let roast for 20 minutes 

3. Meanwhile, put the quinoa in a saucepan of water (or stock) and bring to the boil. Let simmer for 20 minutes, whilst the veggies roast 

4. Once the quinoa has cooked, drain and let cool a little

5. Remove veggies from the oven, set aside and make dressing

6. Roughly chop the veggies to your liking and add to a bowl with the quinoa and spinach leaves and then stir in the dressing

7. Put the nuts under medium grill for a couple of minutes

8. Serve the salad warm, top with crumbled feta and toasted nuts. Enjoy! 

Chia Chilli

Chia Chilli

Serves 

2 + leftovers

Prep Time

20 minutes   

Cooking Time

60 minutes  

Prep Tips

Option to use different beans, use squash instead of sweet potato, add in sweet corn and jalapenos…experiment!

For bigger appetites, add a grain eg brown rice or even quinoa

If you are short on time, simply slice or smash the avocado instead of making a guacamole. Also a dollop of thick Greek yoghurt works well 😉

This makes a fab lunch cold the next day served inside lettuce wraps OR add a little stock and you have a nice bowl of soup! 

Nutritional Nugget

Chia seeds provide a source of plant-based omega 3 which makes this a fab supper for vegans and vegetarians. 

Equipment

Deep Pan, blender, bowl

Ingredients 

• 2 red onions, chopped

• 3 plump garlic cloves

• 250g sweet potato

• 1 tbsp coconut oil or olive oil

• 250ml Marigold Bouillon stock

• 2 tsp ground cumin

• 1 tsp dried oregano

• 2 tsp ground coriander

• 2 fresh chillies or 1-2 tsp hot chilli powder (to taste)

• 1 red pepper, diced

• 1 can (400g) of chopped tomatoes

• 1 x 400g can of mixed beans

• 2 tbsp tomato purée

• 1 tbsp tamari

• 100g mushrooms, chopped

• 4 tbsp chia seeds

•  2 tbsp almonds, chopped

• 1 lemon, juiced

• A handful of fresh coriander and parsley, chopped

• Pinch of salt and pepper 

For the guacamole – optional 

• 1 large ripe avocado, roughly mashed

• Juice of ½ lime

• 1 large ripe vine tomato, seeded and finely diced 

• ¼ red onion, finely chopped 

• A small handful of fresh coriander, finely chopped 

• ¼ fresh red chilli, seeded and finely chopped

• Salt and pepper 

Method 

1. Peel the red onion and sweet potato and roughly cut into chunks. Place in a blender along with 3 peeled cloves of garlic. Whizz to coarsely chop. (This gives great texture to the chilli).

2. Melt coconut oil in a deep pan. Gently brown the chopped onion, garlic and sweet potato mixture for about 3-4 mins.

3. Make up the stock mixing the boiling water and bouillon powder together and set aside

4. Add the dried spices and fresh chilli and stir for 2 mins but be careful not to burn them.

5. Add the red pepper, tomatoes, beans, stock, tomato purée, tamari and mushrooms. Cook for about 15-20 mins until the sauce thickens

6. Meanwhile prepare the guacamole, placing all ingredients in a bowl and mix well. 

7. Add the chia seeds to the chilli, stir well and leave on a low heat for 10 minutes 

8. Just before serving, add squeezed lemon juice and fresh herbs. Serve with sprinkling of chopped almonds plus a large spoonful of guacamole. Enjoy!

Turkish Lentil Soup

Turkish Lentil Soup
Serves 2  

Ingredients

• 1 tbsp coconut oil

• 2 Garlic cloves (crushed)

• 1 Onion (roughly chopped)

• ¼ cup tomatoes, diced

• 2 tbsp tomato paste

• 120g Red split lentils (rinsed)

• 120g brown rice (rinsed)

• 2 pints Marigold bouillon

• Black pepper (freshly ground)

• 1 tsp paprika

• ½ tsp cayenne pepper

• 1-2 sprigs of mint, chopped

• 1/2 lemon, to squeeze

 
 Method
 

1. Heat the oil in a large saucepan and sauté the garlic with the onion for a few minutes

2. Add the tomato to the onion and cook for further 10 minutes.

3. Add the stock, lentils, rice, tomato paste and spices to the mix, stir and bring to a boil.

4. Cover and simmer for 15 minutes to allow the lentils and rice to soften (longer if lentils were whole instead of split) and taste.

5. Blend, using a hand-held blender or food processor (blending optional)

6. Season with black pepper

7. Garnish with lemon and mint and enjoy!

Mex Guacamole