Recipe: Barbecued Harissa Sardines

These small fish are packed with nutrients that can be beneficial in the prevention of quite a few health conditions. Some of these nutrients are known to help prevent heart disease or may protect against certain cancers.

Sardines are sometimes recommended for pregnant women and older adults. They contain calcium and omega-3 fats.

Serves 8

Ingredients:

8 sardines (or mackerel fillets)

1 heaped tbsp harissa paste

extra virgin olive oil

juice of 2 lemons

natural yoghurt, to serve

chopped coriander and parsley (optional)

Method:

• Mix the harissa paste in a bowl with a glug of olive oil and the juice of one lemon. 
• Gently massage the mixture into each fish. Place on the barbecue and cook for a minute or two on each side, brushing with more harrissa if desired. Turn the sardines very gently. 
• You can tell if they are cooked if you can pinch the flesh from the thickest part fairly easily. 
• Put all the fish on a platter, scatter with fresh herbs, a large squeeze of lemon and bowl of natural yoghurt with a dollop of harissa in the middle.
• Enjoy!

Turkey Burgers

Today is World Burger Day! While we often think of burgers as being made of beef, turkey makes an excellent alternative. Turkey is rich in protein, low in saturated fats, and a good source of B vitamins. Turkey is not just for Christmas! This recipe is a real favourite with my clients – hope you enjoy it too.

Makes 4 burgers

Ingredients:

4 shallots, roughly chopped

2 small cloves garlic, crushed

2 teaspoons dried oregano crushed with your fingertips

8 large basil leaves

3 handfuls baby spinach

Zest of 1 lemon

1 tsp coarse sea salt

Pinch of freshly ground black pepper

500g turkey mince

2 tablespoons extra virgin olive oil

Method:

• Blitz the shallots, garlic, oregano, basil, spinach, lemon zest, salt and pepper together in a food processor until finely chopped. 
• Place the mixture in a large bowl along with the turkey and mix with your hands or a rubber spatula to thoroughly combine.
• Form the mixture into 4 patties. 
• At this point it is ideal to refrigerate the burgers for a least 1 hour or as long as overnight, to really let the flavours settle in, but they’ll still be OK if you don’t have this extra time.
• Heat a grill or a grill pan over medium high heat. 
• Brush the burgers with the olive oil and cook until firm to the touch and nicely browned, 7 to 8 minutes per side.
• Serve with leafy greens and mashed root veg.
• Enjoy!

Recipe: Rainbow Smoothie

'Eating the rainbow' is something my clients here me asking them to do quite frequently! And while it sounds nice, it also does us a lot of good - particularly when we're looking at gut health.

The different pigments in plant foods denote different special chemicals called phytonutrients. Research shows us that phytonutrients can have a positive effect on our gut bacteria, which in turn may help provide us with health benefits. By eating a rainbow of foods each day, we are ensuring we get a variety of phytonutrients and hopefully happy bugs in our gut!

Makes 1 portion

Ingredients:

100g mixed frozen berries – raspberries, blueberries, blackberries

50g spinach

1 satsuma, peeled

1 inch ginger root, peeled and grated

200ml almond milk

1 tbsp ground flaxseed

1 tbsp chia seeds

200ml filtered water (and more, if thinner consistency desired)

Method:

Put all of the ingredients in a high-speed blender and blitz until thick and smooth. 

Pour into two glasses and add extra water until it’s the consistency you desire.

If you’re sick of putting up with digestive issues, why not book in for a free 30-minute digestive health mini consultation? You can do that by clicking this link here.

Coconut-crusted haddock

Haddock is currently in season, and this makes a great Friday night fish recipe. Pair along with a variety of green veggies, some roast sweet potato, and you have a filling and easy meal.

Ingredients (serves 1):

- 2 tbsp unsweetened shredded coconut

- 1 tbsp olive oil

- 1 garlic clove, crushed

- Seasoning to taste

- 1 haddock fillet

- 1 tsp finely chopped parsley

- 1/4 lemon

Method

- Preheat oven to 200 degrees celsius. Line a baking sheet with parchment paper.

- Combine the coconut, garlic and olive oil. Season to taste.

- Place the haddock on the baking sheet and gently scoop the coconut mixture on top of the haddock, pressing it down gently.

- Cook in the oven for 10 minutes.

- Add the parsley and a squeeze of lemon. Serve with veggies

- Enjoy!

Vegan Pancit Bihon

Savoy cabbages are one of my *favourite* vegetables. If you are just used to having them boiled or steamed, think again! They are delicious when stir-fried. 

As many people are trying Veganuary or at least some meat-free days, this might be one to try this month. Particularly, as Savoy cabbages are now in season!

Serves 4

Ingredients:

2 tbsp avocado oil (divided)

340g tofu (extra firm, pressed and cubed)

3 tbsp tamari

3 garlic cloves, crushed

2 spring onions, sliced

1 savoy cabbage, shredded

1 medium carrot, sliced into batons

240 ml vegan broth

113g rice vermicelli noodles (dry, uncooked)

Method:

1. Heat half the oil in a pan over medium-high heat. Cook the tofu and 1/2 of the tamari until crispy and golden, about eight to ten minutes. Transfer to a plate lined with paper towel.
2. Heat the remaining oil in the same pan over medium-high heat. Cook the garlic and the white ends of the spring onions for one minute. Add the cabbage and carrots. Cook for another five minutes, or until tender.
3. Push the cabbage and carrots to the side of the pan. Add the remaining tamari and vegetable broth and bring to a gentle simmer.
4. Add the noodles and cook for about three minutes, or until the noodles are al dente. Stir the cabbage, carrots and noodles together. Divide into bowls, top with the crispy tofu and garnish with the remaining green onions. 
5. Enjoy!

Sugar-Free White Christmas Bites

These are delicious little Christmas bites which make a great treat to have during the festive season. 

And they look beautiful too!

Makes 20

Ingredients:

562 ml coconut butter

281 ml coconut milk

1 vanilla pod, seeds scraped

1 tbsp rice malt syrup

50g desiccated coconut

100g macadamia nuts, chopped

100g pistachios

100g frozen raspberries (keep in freezer until ready to use)

Method:

• Line a 20cm square slice tin with baking paper. 
• Melt the coconut butter in a bowl over hot water until it has completely turned to liquid. 
• Place the coconut butter in the food processor. Add the coconut milk, vanilla, syrup and coconut until well combined. It is important to work quickly here, because you do not want the coconut butter to start solidifying.
• It is easier to stir through the dry ingredients when it is still runny. Stir in the macadamia nuts and pistachios. Gently fold in the frozen raspberries.
• Pour mixture into the prepared tin. Place the tray in the freezer for 3-4 hours. Use the baking paper to lift the frozen cake out of the tin and slice into squares (about 20). These are best stored in the freezer.
• Note: You can eat them directly from the freezer or you can place them in the fridge for 30 mins before serving to allow the raspberries to soften a little.
• Enjoy!