Salmon Summer Salad
Salmon is excellent source of omega 3 fatty acids, which research shows can help to alleviate symptoms of low mood. This is a delicious recipe perfect for Spring.
Serves 2
Ingredients
2 salmon fillets
3 tbsp olive oil
1 x chicory heart - red is nice
10g parsley
juice of 1/2 lemon
1 tbsp capers
1/2 avocado 1
00g cherry tomatoes
20g red onion
50g rocket celery leaves
Method
Kimchi
This is a traditional Korean fermented dish. During the fermentation process, the naturally-occur- ring bacteria produce lactic acid, which is a natural preservative. Thanks to its probiotic qualities, it’s a favourite among nutrition professionals and excellent for gut health!
Ingredients
Medium Chinese cabbage, cut into bite-sized pieces
1 tsp sea salt
1 fresh chilli, seeded and finely sliced
4 spring onions, finely sliced
4 cm fresh ginger, grated
2 cloves garlic, crushed or finely chopped
Freshly ground black pepper
1 tsp sugar
Method
Cauliflower and Chickpea Curry
This is a delicious, easy recipe that is perfect for batch-cooking. Plus, it’s full of fantastic hormone-balancing ingredients. Cruciferous vegetables, like cauliflower, contain a plant compound called indole-3-carbinol (I3C) which acts as a plant oestrogen and may help balance hormones by regulating oestrogen levels.
Rich in calcium, magnesium, and fibre, chickpeas are also high in phytoestrogens. These are naturally occurring plant-based chemicals, which are structurally similar to oestrogen and exert a weak oestrogenic effect. The great news is that you can use them to gently help rebalance your hormones.
Serves 4
Ingredients:
2 tbsp coconut oil
3 tbsp medium curry paste (sugar and sweetener free)
2 large onions, sliced
1 red pepper, chopped
1/2 cauliflower, broken into small florets
240g dried chickpeas, soaked and rinsed then drained
400ml hot vegetable stock
Handful fresh coriander, chopped or torn, to serve
Salt & pepper, to taste
Method:
1. Heat the oil and curry paste in a large frying pan.
2. Add the onions and red pepper and fry over a medium heat to soften.
3. Add the cauliflower and chickpeas and stir to coat them in the curry paste mix.
4. Pour over the hot stock, stir then bring to the boil.
5. Cover the pan and simmer over a gentle heat for 35 mins until the cauliflower is fairly soft.
6. Season to taste.
7. Sprinkle over fresh coriander to serve
8. Enjoy!
15 Minute Chicken Curry
As a nutritionist, I’m often told by my clients that they don’t have time to cook. And this is a recipe that I love to share with them! Quick, easy and healthy – what’s not to love?
Serves 4
Ingredients:
2 tbsp olive oil
4 x 200g chicken breasts, cut into chunks
2 onion, diced
1 thumb-sized piece of ginger, grated
4 cloves of garlic, crushed
spices: 2 tbsp ground cumin, 3 tsp turmeric, 1 tsp red chilli flakes, 2 tsp ground cinnamon, 2 tsp ground coriander
4 tbsp tomato puree
2 x (400g) can chopped tomatoes
8 tbsp plain yoghurt
2 handfuls of fresh coriander, finely chopped
Method:
Pomegranate and Pistachio Chia Pudding
This is a very easy breakfast to make! It’s protein-rich and full of gorgeous antioxidants. If you double or triple the proportions, you can make 3 at a time. Pop them in the fridge and they will keep up to 3 days. Perfect for batch cooking.
Ingredients:
3 tbsp chia seeds
180ml coconut or almond milk
(unsweetened)
1 tsp vanilla extract
40g pomegranate seeds
1 tbsp pistachios, chopped
Method:
1. In a small bowl, combine chia seeds, vanilla, and milk
2. Cover and refrigerate for 4 hours (or overnight, if possible)
3. When ready to serve, stir the chia mixture, then layer in a glass with pomegranate seeds
4. Top with pistachios
5. Enjoy!
Spiced Walnut and Squash Loaf
If you’re having guests over the Christmas period, this is an excellent – and quick! - alternative to Christmas cake. And on the plus side it has some hidden veg in it too!
Serves 6-8 people
Ingredients:
175g rice flour
1 tbsp ground almonds
170g coconut sugar or 85g Stevia, if you prefer
2 tsp cinnamon
½ tsp ground nutmeg
3 cloves
3 tsp gluten-free baking powder
50g dark chocolate, broken into chunks chunks (optional)
1 medium ripe avocado, pitted
½ tsp salt
230g butternut squash purée (dice a medium size squash, steam until soft, then either mash or put in a blender to purée)
1 egg
60g natural or coconut yoghurt
1 tsp vanilla paste
Two handfuls of walnuts, chopped
Method:
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