Mediterranean Cod

Mediterranean Cod

Ingredients

• 90g stoned Kalamata olives

• 20g capers, drained

• ½ tbsp. lemon zest, plus juice 1 lemon

• 30g fresh parsley, roughly chopped

• 30g raw walnuts

• 25ml extra virgin olive oil

• 2 fillets cod or other white fish

• Your choice of greens (broccoli, tenderstem, green beans etc)

• 200g cherry tomatoes, halved

Method

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

2.    Blend up the olives, capers, lemon zest and juice, parsley and walnuts.

3.    Add the olive oil, pulse and combine.

4.    Spread about 1 tbsp of the olive and caper pesto onto each fish fillet.

5.    Place the fish in a greased ovenproof dish and bake for 20 minutes

6.    Meanwhile prep your greens and put the tomatoes into the oven to roast for the last 10 minutes of cooking. Enjoy!

Mexican Chicken

 Mexican Chicken

• 2 chicken breasts

• 120g black rice, cooked (60g per person)

• 1x red pepper, finely sliced

• 1tbsp sweet corn per person

• 1 avocado (1/2 per person)

• 1x handful of cherry tomatoes, halved

• 1x handful coriander, chopped

• Himalayan salt & black pepper, to taste

• 1-2 tbsp dressing per person

For the chipotle lime yoghurt

8 tbsp soya yogurt

2 tsp chipotle flakes

2 tsp smoked paprika

A glug of olive oil

1x clove garlic, minced - optional

Pinch of salt

1x lime, squeezed

Method

1. Prep your rice by putting on to boil

2. Meanwhile, preheat your oven to 180°C/350F/Gas Mark 4. Line a baking tray with greaseproof paper, lay the chicken fillets out and pop in the oven to bake for 30 minutes or so

3. While the rice and chicken are cooking, melt the coconut oil in a pan, prep your tomatoes and pepper and lightly fry for a few minutes, until soft

4. Once the chicken is cooked, chop it and add to the frying pan

5. Drain the rice and add to the pan, along with the sweet corn

6. Prep your dressing by blending all the ingredients together

7. Serve the salad in bowls, add your sliced avocado, drizzle over the yoghurt dressing, sprinkle with coriander and enjoy!

Scrambled Tofu (LF)

 Scrambled Tofu (LF)

Ingredients

• 1 tsp olive oil

• 2 spring onions, tops only chopped

• 1/2 red pepper finely chopped

• 200g firm tofu, drained

• Pinch of smoked paprika

• Sea salt and black pepper, to taste

• drizzle tamari sauce

• handful baby spinach leaves

Method

1.    Heat the oil in a frying pan. Add the onion and red pepper and saute for 1-2 minutes. Add the tofu and mash with a fork.

2.    Season with paprika, salt and pepper and tamari sauce

3.    Add the spinach and allow it to wilt, serve and enjoy!

Chimichurri Steak & Salad (LF)

Chimichurri Steak & Salad (LF)

Ingredients - the Steak

• 400-500g piece of sirloin steak

• Oil for rubbing

• Pinch of salt and pepper

Your choice of salad or vegetables

Ingredients - Chimichurri Salsa

• 6 cherry tomatoes

• small bunch (20g) coriander

• small bunch (20g) parsley

• 1tsp chilli flakes

• 1 clove garlic, crushed – try without?

• 2 tsp dried oregano

• 1 tbsp balsamic vinegar

• Pinch of salt and pepper

• 3 tbsp extra virgin olive oil

Method

1.    For the salsa, finely chop all the ingredients and combine. You can also do this in a blender to save time, the texture might be better if it’s hand chopped.

2.    For the steak, pre-heat the oven to 220c / 200fan / gas mark 7.

3.    Keep the steak whole and oil and season it well – heat a frying pan to hot, sear on both sides, then finish in the oven for 5-10 minutes, or until done to your liking.

4.    Leave to rest before slicing into strips

5.    Prepare your salad or vegetables.

6.    Top the steak with salsa, serve and enjoy!

Asian Salmon Traybake (LF)

Asian Salmon Traybake (LF)

• Ingredients – salmon and veg

• 2 salmon fillets (wild or organic)

• 2 tbsp sesame oil

• 300g broccoli, cut into florets

• 2 cloves garlic, minced or grated

• Pinch of Himalayan salt & black pepper

• 240g packet of wholegrain rice

Ingredients – dressing

• 1 ½ cm ginger, grated

• 1 small red chilli, finely chopped

• 1 tbsp fish sauce

• 2 tbsp olive oil

• 1 lime, zest and juice

• Bunch of fresh coriander (approx. 20g), chopped

• 30g peanuts or cashews, roughly chopped

Method

1.    Preheat your oven to 200°C/400F/Gas Mark 6

2.    If cooking the rice from scratch, place in a saucepan, fill with water, put onto

boil and let simmer for 20 minutes

3.    Put broccoli florets in baking tray, scatter over the grated garlic, sprinkle over the oil and toss well to mix

4.    Put salmon fillets ontop of broccoli, cover tin tightly with foil and bake in the

oven for 20 minutes, or until salmon is cooked.

5.    Meanwhile make the dressing by adding all the ingredients to a small bowl

and set aside

     6.   Once the rice has cooked, drain and set aside a few moments

     7.   Add rice to salmon and broccoli for last few minutes of cooking

8. Remove from the oven and drizzle the dressing over the salmon, broccoli    and rice. Serve and enjoy

Fish Tacos (GF)

Fish Tacos (GF)

Ingredients - fish

• 2 skinless and boneless cod or haddock fillets (about 300g in total)

• 1tsp ground cumin

• 1tsp smoked paprika

• Pinch of salt and pepper

• 1tbsp olive oil

• 2 gluten free tortillas or flatbreads

Ingredients – salad

• Lettuce, chopped

• 2 tomatoes, sliced

• ½ red onion, thinly sliced, optional

• 1 small avocado, sliced

Ingredients - Yoghurt Dressing

• 6tbsp Alpro Greek yoghurt

• 1-2tbsp chopped herbs (e.g parsley, basil, coriander)

• 1tsp lemon juice

• Pinch of salt and pepper to taste

Method

1.    Preheat the oven to 220C, gas mark 7

2.    Place the spices in a large bowl and mix.

3.    Cut the cod into thick chunky slices and coat in the spices then place on a lightly greased baking tray.

4.    Drizzle over a little olive oil. Bake in the oven for 10 minutes or until cooked through. Just at the end of cooking place your tortillas in the oven to warm through

5.    Mix together the yogurt with the fresh herbs and lemon. Season with salt and black pepper and set aside

6.    Assemble your salad ingredients and place them on the warm tacos. Top with the fish and drizzle over some yogurt to serve, enjoy!

Sicilian Quinoa Bowl with Poached Egg

Sicilian Quinoa Bowl with Poached Egg

Ingredients

• 70g quinoa

• 200ml vegetable stock

• 1tbsp capers

• 1 anchovy chopped

• A handful of mint leaves

• A handful of parsley leaves

• 30ml olive oil

• 1tbsp red wine vinegar

• 1 roasted red pepper (jar), chopped

• 1 celery stalks, chopped

• 30g black pitted olives, halved

• 100g cherry tomatoes, halved

• 15g toasted pine nuts

• 4 eggs

Method

1.    Put the quinoa in a pan and pour over the vegetable stock.

2.    Bring to the boil over a medium heat, then turn the heat down to low, cover and leave to simmer for 15 minutes until the quinoa is tender.

3.    Leave the lid on and allow it to steam for a further 5 minutes.

4.    Transfer to a large bowl.

5.    Place the capers, anchovy, herbs, oils and vinegar in a food processor and pulse lightly to combine.

6.    Add the remaining ingredients and mix gently.

7.    Meanwhile poach the eggs

8.    Serve the quinoa on plates, pour over the dressing and toss to coat and top with the poached eggs

Almond Crusted Cod and Peas (GF, LF)

Almond Crusted Cod and Peas (GF, LF)

Ingredients

• 2 cod fillets, boneless, skin on

• 75g gluten free breadcrumbs

• 30g flaked almonds

• salt and freshly ground black pepper

• 1tsp Dijon mustard (Maille Dijon mustard is gluten free)

• 2tsp olive oil

• 100g frozen peas

• 100ml vegetable stock (gluten free)

• 200g baby spinach leaves

Method

1.    Preheat the oven to 180°C, Gas 4.

2.    Place the breadcrumbs and almonds in a food processor and blitz lightly to break up the almonds and season.

3.    Brush the flesh side of the cod fillets with a little mustard, then dredge in the nut mixture, shaking off any excess.

4.    Heat the oil in an ovenproof frying pan and fry the cod fillets, crumb-side down, for 1-2 minutes, or until crisp.

5.    Transfer to the oven to roast for 8 minutes, or until the fish is cooked through. Meanwhile cooked the peas and stock for 2 minutes then add the spinach and stir until wilted. Serve and enjoy!

Thai Style Lettuce Wraps

Thai Style Lettuce Wraps

Ingredients

• 1 tbsp olive oil

• 1 garlic clove, crushed

• 1-2 spring onions, sliced

• 1 tsp fresh ginger, grated

• 300g cooked prawns, or turkey mince or tofu cubed

• 100g fine green beans

• 1 carrot, grated

• 50g canned bamboo shoots

• 1 tsp fish sauce (optional)

• 1 tbsp sweet chilli sauce

• 2 tsp tamari sauce

• ½ red chilli, deseeded chopped

• Handful of beansprouts

• Romaine or lettuce leaves

• Peanut dressing – optional

• 2 tbsp peanut butter

• ½ lemon or lime, squeezed

• Water

 Method

1.    Heat oil in a large frying pan and add the garlic and ginger and saute for minute

2.    Add the carrot and bamboo shoots and stir for 5 minutes (if using tofu or mince, add here)

3.    Meanwhile put the green beans in a saucepan of boiling water and boil for a couple of minutes. Drain and roughly chop. In a small bowl make up the peanut dressing, simply adding enough water to loosen the peanut butter enough to desired consistency.

4.    Add all the remaining ingredients to the pan (except dressing!) and stir fry for a further 2-3 minutes. The cooked shellfish won’t need longer than this

5.    Spoon the mixture into the lettuce leaves, drizzle with dressing and enjoy

Peanut Butter Stir Fry (GF, LF)

Peanut Butter Stir Fry (GF, LF)

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 (no onion)

• 2 tbsp peanut butter

• 1 red chilli, finely chopped

• 1 tbsp sesame seeds, optional

• Handful of fresh coriander, chopped

50g gluten free 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!

Lentil Curry with Prawns (LF)

Lentil Curry with Prawns (LF)

Ingredients - curry

• 2 tbsp coconut oil

• 1 red onion, chopped finely – could try without?

• 2 green chillis finely chopped, deseeded, optional

• 1 tbsp cumin seeds

• 1 tsp ground coriander

• 1 tbsp black mustard seeds

• 1 tsp turmeric

• 6 cardamom pods, seeds removed and ground

• 200g red split lentils, rinsed

• 1 x 400ml tin coconut milk

• 500 ml veg stock

• 300g raw king prawns

• 100g baby spinach, washed

• 1-2 lemons, squeezed, to taste

Ingredients - topping

• 100g toasted cashew nuts, roughly chopped, optional

• 1 green chilli, deseeded, optional

• 1-2 tbsp Greek yoghurt, optional

• 1/2 lemon, squeezed

• A big handful of coriander, chopped

Method

1.    In a deep frying pan, heat the oil gently and add the onion and let cook for 5 minutes or so until they soften.

2.    Add the chilis and let cook for another few minutes

3.    Add the coriander, cumin and mustard seeds. When the mustard seeds start to pop, stir in the ground turmeric and cardamom

4.    Quickly add the lentils, coconut milk and stock to the pan. Bring the dahl to the boil and then turn the heat down to a gentle simmer. Cook for 25-30 minutes, until the lentils have softened.

5.    With 10 left on the cooking time, add the raw king prawns to the dahl and stir

6.    Meanwhile prep the topping, adding all ingredients into a small bowl and stir. Set aside.

7.    For the final few minutes of cooking, add the spinach leaves and lemon juice. Let the spinach wilt a little.

8.    Serve the curry in bowls, add the toppings and enjoy!

Note: if you suspect lentils don’t agree with you, half your portion of the dahl and add a little rice and more of the prawns.

Turkey Chilli (LF)

Turkey Chilli (LF)

Ingredients - chilli

• 1 tbsp olive oil or coconut oil

• 1 shallot, peeled and chopped

• 1garlic clove, peeled and minced, optional

• 250g turkey breast mince

• 200ml fresh stock or Bouillon powder (gluten gree)

• 1 tbsp tomato purée

• 1/2 can chopped tomatoes

• small handful of fresh coriander leaves, chopped

• 1/2 can kidney beans (optional, depending on tolerance)

• 100g sweetcorn

• 1/2 packet (125g)  of pre-cooked rice

• Ingredients - Spice Mix

• 1 tsp cumin

• 1 tsp chipotle flakes (or 1 tsp smoked paprika)

• ½ tsp dried oregano

• 1 tsp cacao powder

• Ingredients - Toppings

• Fresh coriander leaves for sprinkling

• 1/2 avocado, chopped

• small cubes of mango and red onion

• 1-2 tbsp Alpro Greek yoghurt per person

• Chili flakes, fresh chopped chilli or smoked paprika, to taste

Method

1.    In a deep frying pan, gently melt the oil on a medium heat and then fry off the shallots until they are lightly browned.

2.    Add in the turkey mince and brown it lightly.

3.    Add the garlic, give it a good stir and cook for approximately 8 minutes.

4.    Stir in the spice mix and cook for another 4 minutes

5.    Add in the tomato puree, chopped tomatoes and stock. Stir and simmer covered for a minimum of 30 mins (preferably 1 hour or longer in the slow cooker). Check halfway through, giving in a good stir.

6.    Add in the beans, and mix then cook uncovered for 30 minutes.

7.    In the last five minutes tip in the sweet corn, if having and cooked rice to ensure it heats through.

8.    Serve, season and add preferred toppings to taste, enjoy!

Leftovers (300g) can be served cold in lettuce wraps

Thai Salmon Salad (LF)

Thai Salmon Salad (LF)

Ingredients – salmon and vegetables

• 100-150g salmon fillet, cooked, flaked

• 100g / 5 ½ oz sprouting broccoli, cut into small pieces

• ½ carrot, cut into julienned

• 100g cherry tomatoes, halved

• Handful of mange tout sliced lengthways

• Handful of coriander leaves, chopped

• Handful of mint leaves chopped

Ingredients – Dressing

• 1tbsp tamari sauce

• ½ tbsp maple syrup

• 1tbsp olive oil

• 1/2 red chilli, deseeded and diced

• 1/2 garlic clove, crushed

• Juice and zest of ½ lime

• 1tsp rice wine vinegar

Method

1.    To make up the dressing simply whisk all the ingredients together

and set aside

2.    Blanch the broccoli for a couple of minutes in boiling water until al

dente. Drain and rinse under cold water.

3.    Put all the vegetables and herbs in a large bowl and toss lightly with

a little of the dressing.

4.    Add the salmon and drizzle over a little more dressing

Seeded Toast with Mackerel Pate (GF, LF)

 Seeded Toast with Mackerel Pate (GF, LF)

Ingredients for the pate

• 100-150g Smoked Mackerel fillets, skin removed

• 1-2 tbsp Alpro Greek Yogurt

• Squeeze of lemon

• Pinch of salt and black pepper

Serve with …

1 slice of gluten free sourdough

Lots of green leaves

Method

1. Toast the bread

2. Meanwhile place all the pate ingredients into a food processor and process until you get desired consistency

3. Spread pate onto your toast and serve with your choice of greens

Sweet Potato & Feta Frittata (Low FODMAP – LF)

 Sweet Potato & Feta Frittata (Low FODMAP – LF)

(Serves 2-3)

• Ingredients

• 1 tbsp coconut oil or olive oil

• Few springs of rosemary, leaves only

• 200g sweet potato and squash

• 6 large eggs

• 30ml milk (oat)

• 75g of baby spinach

• 30g feta, crumbled – optional

• 1-2 tbsp pumpkin seeds, optional

• Pinch salt and black pepper

Method

1. Preheat your oven to 200°C, 400F, Gas Mark 6.

2. Roast the sweet potato and squash, with the oil and rosemary for 25 mins, catching before they brown

3. Beat the eggs with the milk, season and set aside

4. Heat oil in the pan on a medium heat and add the egg mixture along with the roasted vegetables.

5. Add in the spinach and crumbled feta, ensuring the egg mixture covers

6. Leave to cook until the egg mixture begins to set – you will see this happening a little around the edge after a few minutes.

7. Transfer the pan to the oven to cook for 10 minutes.

8. Remove the frittata from the oven and leave it to cool for a few minutes before turning it out on to a chopping board and cutting into slices. Season, add the seeds and enjoy!

Smoked Salmon Stir Fry

Smoked Salmon Stir Fry

• Ingredients

• 2tsp olive oil

• 150g bag of mixed stir fry vegetables

• 2 large eggs

• 1tbsp tamari soy sauce

• 100g smoked salmon, torn into pieces

• black pepper

Method

1.    Place the oil in a frying pan over a medium heat.

2.    Add the vegetables and stir fry for 3-4 minutes.

3.    Whisk the eggs in a bowl. Add a little extra oil in a separate frying pan and add the eggs to make an omelette.

4.    Remove from the pan then cut into strips.

5.    Add the soy sauce to the vegetables with the omelette and smoked salmon and mix to combine.

Chicken with Romesco Sauce (LF)

 Chicken with Romesco Sauce (LF)

(Sunday lunch or supper; serves 2)

• Ingredients – Chicken

• 2 chicken breasts

• 1tbsp olive oil

• 1tsp honey

• ½ tsp smoked paprika

• pinch of chilli flakes

• sea salt and black pepper

• 1 lemon cut into wedges

 Your choice of vegetables

Ingredients - Romesco Sauce

• 2 roasted red peppers (from a jar, drained)

• 5 cherry tomatoes

• 1tbsp olive oil

• 30g flaked toasted almonds

• 1tsp red wine vinegar

• ¼ tsp smoked paprika

• Pinch of cayenne pepper

• Sea salt and black pepper

Method

1.    In a small bowl whisk together the oil, honey and spices. Season with salt and pepper.

2.    Place the chicken in a small roasting dish with the lemon and pour over the oil mixture. Coat thoroughly. If time, marinate for 30 mins

3.    To make the romesco sauce place everything in a blender with a little water if needed and blitz until smooth. Preheat the oven to 190C, gas mark 5.

4.    Roast the chicken for 25-30 minutes or until the chicken is cooked through and golden.

5.    Pour over the sauce and toss. Return to the oven for 10 mins to heat through.

Serve with your choice of green vegetables

Creamy Carrot & Ginger Soup (GF, DF, LF)

 Creamy Carrot & Ginger Soup (GF, DF, LF)

Serves 2

• Ingredients

• 1 tbsp coconut oil

• 2 tablespoons olive oil

• 4 medium carrots, peeled, chopped

• 1 celery stalk, chopped

• 1/2 tsp sea salt

• Pinch of black pepper

• 1 tbsp fresh ginger root

• 125g silken tofu or use ¼ cup coconut cream (check labels for gluten free, dairy free)

• 450ml vegetable or chicken broth (check labels for gluten free)

• Chopped chives to garnish

Method

1.    Heat the oil in a pan and add the carrots and celery.

2.    Sauté for 5 minutes to soften.

3.    Add the remaining ingredients and cook until the carrot is soft about 15 minutes

4.    Blend until smooth and creamy.

5.    Sprinkle over the chives to serve

Buddha Bowl

Buddha Bowl

• Ingredients

• 150g protein - tofu, tempeh, chicken, prawns, tuna,

• Handful of baby spinach or other leaves

• Handful of radishes, sliced

• 6cm cucumber, chopped

• ½ carrot, chopped or grated

• couple sticks of celery, thinly sliced

• 2-3 tbsp wholegrain rice or quinoa, cooked

• 1-2 tbsp of dressing

Method

1.    Put the rice or quinoa on the hob to boil and cook for 15-20 minutes

2.    If opting for tofu, add a dash of oil to a pan and gently fry for 5-10 minutes, until it begins to brown, otherwise flake your cooked salmon, shred your chicken etc....

3.    Get dressing ready

4.    Now to build your bowl:

·       Base - Leafy greens

·       Add Veggies eg tomato, cucumber, raddish, carrot, celery, edamame

·       Protein (tofu, salmon, chicken, prawns, legumes)

·       Complex Carbs - rice, quinoa, buckwheat

·       Healthy Fats - Seeds, nuts

Extras - fruit, dressing, seasoning

Toast with Salmon ‘Mayo’ (DF, GF, LF)

 Toast with Salmon ‘Mayo’ (DF, GF, LF)

• Ingredients for the Salmon

• 150g salmon fillet, skin removed

• 1-2 tbsp Alpro Greek Yogurt

• Squeeze of lemon

• Pinch of salt and black pepper

• Serve with …

• 1 slice of Gluten free sourdough

• Lots of green leaves

Method

1. Toast the bread

2. Meanwhile place all the salmon ingredients into a bowl and fork until you get the desired consistency

3. Spread salmon onto your toast and serve with your choice of greens, enjoy!