No Grain Coconut Cookies

This started out as an experiment which I didn’t feel would work because I struggle to get the consistency of recipes right when I use Coconut Flour. But this one not only worked but the cookies are so delicious and soft, not crunchy. The flavours are subtle and not over powering and there is just enough sweetness to satisfy a sweet craving. However you can always add some apple puree for an extra bit. There is no grain, fat, dairy or egg in this cookie.

No Grain Coconut & Date Cookies
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 


Course: Snack
Servings: 12 cookies
Ingredients
  • 60 g Coconut Flour
  • 50 g Desiccated coconut
  • 100 g Cashew Nuts These must be soaked in water for at least 20 minutes
  • 1 large Banana
  • 30 g Chopped dates
  • 1 tsp Ground cinnamon
How to make
  1. Rinse the soaked cashew nuts and place them in a Nutribullet with the banana. Add a little water and blitz to create a smooth and paste, like a smoothie consistency.

  2. Add all the other ingredients in a bowl and add the cashew/banana mixture to this.

  3. Use your hands to mix  and bring the ingredients together to make a firm dough.

  4. Using your hands make the dough into 12 small cookies. Make a ball first and then press them between your palms to flatten.

  5. Place on a oiled and lined baking tray and bake for 15 minutes at 180C.

  6. Cool on a baking tray once cooked and then enjoy.

  7. They will keep in an air tight container for 2 days.

Continue Reading

Paprika Roasted Chickpeas

This nutritious protein packed snack never lasts very long in our house. It so simple to make, you will wonder why you bought shop ones and also why there are so many rubbish ingredients in the ones we buy! You can flavour them with anything but we love them with paprika and I also add some red chillies to for an extra kick!

Paprika Roasted Chickpeas
Cook Time
20 mins
Total Time
20 mins
 

This nutritious protein packed snack never lasts very long in our house. It so simple to make, you will wonder why you bought shop ones and also why there are so many rubbish ingredients in the ones we buy! You can flavour them with anything but we love them with paprika and I also add some red chillies to for an extra kick!

Course: Snack
Servings: 10
Ingredients
  • 400 g Tinned Chickpeas drained
  • 1 tsp Paprika
  • Salt, pepper and chilli powder to taste
  • 1 tsp Olive oil
How to make
  1. Rinse the drained chickpeas and dry them. I use kitchen roll to do this.

  2. Place them on a baking tray.

  3. Sprinkle the paprika and the oil over the chickpeas and mix them a little so all the chickpeas are coated.

  4. Place in the oven at 180C for 20 minutes.

  5. They may start to pop in which case you can cover them lightly with a sheet of grease proof paper whilst they are cooking.

  6. Remove from the oven and allow to cool before adding the salt and pepper. Then serve and enjoy.

Continue Reading

Roasted Vegetable & Quinoa Salad with a Spicy Tomato Dressing

This dish is not what would expect from a salad. It has such robust flavours and lots of different textures, that it is a complete meal. However I do also serve this as a salad at BBQ’s or summer parties so once again a versatile dish to have in your repertoire. It can be made vegan by using tofu instead of chicken or you could make it vegetarian and use paneer or even halloumi.

Roasted Vegetable & Quinoa Salad with a Spicy Tomato Dressing
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 

This dish is not what would expect from a salad. It has such robust flavours and lots of different textures, that it is a complete meal. However I do also serve this as a salad at BBQ's or summer parties so once again a versatile dish to have in your repertoire. It can be made vegan by using tofu instead of chicken or you could make it vegetarian and use paneer or even halloumi. 

Course: Main Course
Servings: 8 people
Calories: 244 kcal
Ingredients
For the Quinoa
  • 375 g Quinoa
  • 2 large cloves Fresh garlic leave them whole
  • stock or water to cook
For the Roasted Vegetables & chicken
  • 120 g Courgettes thick slices
  • 150 g Squash peeled and chopped into big pieces
  • 120 g Red bell pepper chopped into big pieces
  • 120 g Green bell pepper chopped into big pieces
  • 120 g Aubergine chopped into big pieces
  • 4 large cloves Fresh Garlic
  • 10 g Fresh Basil torn into pieces
  • 350 g Broccoli cut into florest
  • 500 g Chicken pieces
  • 3 tsp Paprika
  • 2 tsp Mixed dried herbs
  • 1 tsp Black Pepper coarse
  • 250/300 ml Stock
For the Spicy Tomato Dressing
  • 275 g Baby cherry or plum tomatoes
  • 15 g Fresh basil Torn into pieces
  • 50 ml Stock
  • 1 tsp Paprika
  • 2 tsp Red chilli flakes add more if you like it hot
  • 1 tsp Salt
  • 1 tbs Balsamic Vinegar
  • 2 tbs Tomato puree
  • 2 tbs Organic Extra virgin olive oil
To Finish
  • Lamb's lettuce or any green leafy vegetable or salad
How to make
To Make the quinoa
  1. Cook the Quinoa according to the instructions, with the whole cloves of garlic in the pan. The will soften once the quinoa is cooked and can be squashed with a fork once cooked to mix into the quinoa. Leave it on one side until you are ready to assemble. 

To Make the Roasted Vegetables & Chicken
  1. Add all the chopped vegetables, chicken , herbs and spices into a large baking tray, along with the stock. 

  2. Mix thoroughly to ensure everything is coated.

  3. Cover with foil and bake for 20/25 minutes at 180C.

  4. Once cooked leave on one side until you are ready to assemble the dish.

To make the Dressing
  1. Place the all the ingredients, except the tomato puree, balsamic vinegar, salt and olive oil, into a pan and allow to simmer until the tomatoes begin to soften and create a sauce.

  2. Remove from the heat once cooked and then add the tomato puree, olive oil, salt and balsamic vinegar. Stir thoroughly.

To assemble the dish
  1. Use a large glass of clear salad bowl.

  2. Place the quinoa in first.

  3. Next place the roasted vegetables and chicken over the quinoa and make sure you pour over any juices.

  4. Spoon the dressing over the top.

  5. Finish with the Lamb's lettuce or your choice of green leaves. 

Nutrition Facts
Roasted Vegetable & Quinoa Salad with a Spicy Tomato Dressing
Amount Per Serving (100 G)
Calories 244 Calories from Fat 14
% Daily Value*
Fat 1.6g2%
Saturated Fat 0.26g2%
Sodium 88mg4%
Carbohydrates 4.96g2%
Sugar 2.05g2%
Protein 5.89g12%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Egg Curry

 

Egg Curry
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

If you like eggs you will love this! The spices work so well with the eggs and the curry is warming and satisfying. Super quick supper for when you are short of time but also a great dish to serve friends. Serve with cauliflower rice, or rice, or quinoa.

Course: Main Course
Cuisine: Indian
Servings: 6
Ingredients
  • 12 Eggs Boiled and peeled.
  • 1 tbs Ghee or olive oil
  • 1 tsp Whole cumin
  • 1 Red Kashmiri Chilli
  • 1/2 Cinnamon stick
  • 110 g Onion Chopped
  • 25 g Fresh Ginger chopped
  • 15 g Fresh Garlic chopped
  • 50 g Pink Split daal
  • 4 tbs Tomato puree
  • 100 ml Pasatta
  • 400 ml Stock
  • 2 tsp Ground cumin & coriander mixed I made my own
  • 2 tsp Tandoori Masala I used homemade
  • 2 tsp Chaat masala I used homemade
  • 25 g Fresh Coriander chopped
How to make
  1. Place the ghee in a heavy based pan on a medium heat.

  2. Add the whole spices and allow them to cook.

  3. Add the onions, ginger and garlic. Cook for a few minutes. 

  4. Add the daal, the tomato puree, the ground spices, the pasatta, and cook for a few minutes. 

  5. Next add the stock and then the boiled peeled eggs.

  6. Bring to the boil, cover with a lid and simmer for 15 minutes until the lentils are cooked. 

  7. When you are ready to serve sprinkle the fresh coriander over the dish. 

Continue Reading

Brain Food Muffins

 

Brain Food Muffins
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

These quick and easy muffins are very filling and are packed with foods which provide lots of protein, omega 3, fibre, natural sugar, and slow releasing carbohydrates, which means they are great for breakfast and a post work out snack. I made them as a request from my daughter, Riya, who was studying for some exams. She asked for a healthy snack which would keep her going, help her concentrate and keep her satisfied without falling asleep.  They are gluten free, dairy free and can be made egg free by substituting the eggs for chia seeds. 

Course: Snack
Servings: 24
Calories: 333 kcal
Ingredients
  • 290 g Ripe Bananas
  • 25 g Chia Seeds Soak these in water for a few minutes to allow them to swell up.
  • 40 g Flaxseeds
  • 150 g Oats
  • 200 g Ground Almonds
  • 3 eggs
  • 3 tsp Baking powder
  • 120 g Crunchy peanut butter
  • 100 g Apple Puree I use Biona Organic
  • 60 ml Maple Syrup
  • 60 g Coconut sugar
  • 130 g Dark Organic Chocolate chips
  • 1 tsp Vanilla essence
  • 2 tbs Coconut oil melted
How to make
  1. Start of by placing the flaxseeds and oats into a nutibiullet and grinding them for a few minutes. 

  2. Next place all the ingredients, except the chocolate chips, into a food processor or a Kitchen Aid mixer and mix for a few minutes until the mixture has combined together into a cake mix consistency. This may take 3 to 5 minutes.

  3. Finally fold in the chocolate chips and then using an ice cream scoop, scoop out the mixture evenly between the cupcake cases.

  4. Bake in the oven for 15 to 20 minutes at 180C.  Once cooked, remove from the oven, allow to cool on a rack and then eat.

  5. They can last for a few days in a cake tin but benefit from being warmed through to soften. 

Nutrition Facts
Brain Food Muffins
Amount Per Serving (100 g)
Calories 333 Calories from Fat 183
% Daily Value*
Fat 20.36g31%
Saturated Fat 5.18g32%
Sodium 130mg6%
Carbohydrates 26.69g9%
Sugar 15.46g17%
Protein 10.66g21%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Tandoori Chicken

 

Tandoori Chicken
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

This is a delicious and healthy version of the classic Tandoori Chicken. Perfect as a shred dish, at a BBQ, or lunch or dinner. You can replace the chicken with Tofu for a vegan version or with Paneer. 

Course: Main Course
Cuisine: Indian
Servings: 8
Calories: 130 kcal
Ingredients
  • 1.5 kg Chicken thigh meat/breast meat cubed
For the Tandoori Paste
  • 1 Tbsp. Sunflower Oil if you have an allergy use melted coconut oil / Olive oil
  • 200 g Yogurt, preferably live and I used non-dairy
  • 40 g Ginger finely chopped
  • 6 cloves Garlic finely chopped
  • 2 Tbsp. Coriander powder homemade is best
  • 2 Tbsp. Cumin powder homemade is best
  • 1 Tsps. Salt
  • 1 Tbsp Paprika
  • 3 Tbsp. Tandoori masala homemade is best
  • ½ Lemon juice
  • red chilli flakes optional
  • 100 g Red Peppers chopped
  • 100 g Courgette chopped
How to make
  1. Make the Tandoori paste by combining all the ingredients in a bowl and mixing. 

  2. Add the chicken pieces, or Tofu or paneer of you are using these alternatives, to the bowl. At this stage you can cover the bowl with cling film and leave it int he fridge to marinate for 24 hours. However you can also use it straight away. 

  3. Once you are ready to cook the chicken, add the remaining vegetables, and place he pieces in a large baking tray and cover with foil.

  4. Place in the oven at 180C for 20 minutes, or until cooked. For Tofu and Paneer this time will be less. 

Nutrition Facts
Tandoori Chicken
Amount Per Serving (100 g)
Calories 130 Calories from Fat 80
% Daily Value*
Fat 8.85g14%
Saturated Fat 2.35g15%
Sodium 150mg7%
Carbohydrates 1.14g0%
Sugar 1.12g1%
Protein 11.28g23%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Tamari Salmon

 

Tamari Salmon
Prep Time
5 mins
Cook Time
15 mins
Total Time
25 mins
 

Such an easy and tasty meal, which takes 20 minutes to make. To make it Vegan use Firm Tofu and cook for only 10 minutes in the oven. 

Course: Main Course
Cuisine: Japanese
Servings: 6
Calories: 101 kcal
Ingredients
  • 8 pieces Salmon 90-120g each
Marinade
  • 4 tbs Seasame oil
  • 4 tbs Tamari soya sauce
  • 1 tbs Mirin
  • 1 tsp Coconut sugar
  • 1 tsp Honey
  • 35 g Ginger shredded
  • 20 g Garlic finely chopped
  • 40 g Coriander fresh/chopped
  • Optional 2 chopped green/red chillies
How to make
  1. Make the marinade by combining the ingredients together in a bowl.
  2. If you have time you can marinate the salmon in advance, even up to 24 hours in the fridge. However this will work equally well if you don't have time to marinate it in advance. Just coat the salmon with the marinate and place in a baking tray. 

  3. Cover with foil and bake in the oven at 180C for 15 minutes or until the salmon is cooked.
  4. Serve with steamed Gai Lan, Pak Choi or a medley of stir fried green vegetables and steamed rice.

Nutrition Facts
Tamari Salmon
Amount Per Serving (100 g)
Calories 101 Calories from Fat 22
% Daily Value*
Fat 2.47g4%
Saturated Fat 0.37g2%
Sodium 80mg3%
Carbohydrates 14.34g5%
Sugar 2.42g3%
Protein 5.38g11%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Vegan Minestrone Soup

 

Vegan Minestrone Soup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

This a delicious and satisfying meal all made in one pot. It has three different types of proteins from the lentils, black beans and the chickpeas. These can be replaced with other beans if you prefer, such as Haricot beans. I have not used any oil and it simply is as easy as putting everything in a large pan and simmering for 20 minutes. 

Course: Main Course
Cuisine: Italian
Servings: 8
Calories: 72 kcal
Ingredients
  • 100 g Pink split Lentils
  • 800 g Tinned Beans (Haricot, Black beans, Chickpeas) make sure they are in water rather than brine, because you will use the water in the recipe.
  • 2 tsp Paprika
  • 3 tsp Salt
  • 400 g Tin Chopped Tomatoes
  • 90g g Carrot chopped
  • 180 g Courgette chopeed
  • 200 g Leek chopped
  • 170 g Sweet Potato skin on and chopped
  • 120 g Onion chooped
  • 3 tbsp Tomato puree
  • 1 tbsp Nutritional yeast
  • 150 g Spaghetti(broken into small bits) or any small pieces of pasta
  • 6 g Fresh Garlic crushed
  • 1200 ml Water/Stock
How to make
  1. Add all the ingredients into a large deep, heavy based pan. 


  2. Pour the water over to ensure everything is covered.

  3. Bring the soup up to the boil and simmer until cooked, which should take about 15 to 20 minutes.

  4. Serve with some fresh homemade pesto or a dollop of sour cream. 

Nutrition Facts
Vegan Minestrone Soup
Amount Per Serving (100 g)
Calories 72 Calories from Fat 9
% Daily Value*
Fat 0.97g1%
Saturated Fat 0.28g2%
Sodium 219mg10%
Carbohydrates 11.59g4%
Sugar 1.96g2%
Protein 4.2g8%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Vegan Breakfast Cheesecake

 

Vegan Breakfast Cheesecake
Prep Time
10 mins
Cook Time
5 mins
Total Time
15 mins
 

I love cheesecake mainly because of the combination of textures; the biscuit, nutty base and the creamy filling topped with a syrup. This is my healthy version which is also vegan. There is an option to not add the protein to the yogurt or to make it using low fat curd cheese. 

Course: Breakfast
Servings: 4
Calories: 183 kcal
Ingredients
  • 80 g Oats
  • 75 g Walnut halves
  • 80 g Chopped Dates, dried pitted
  • 20 g Apple Puree organic Biona
  • 100 g Blueberries for the topping
  • 8 tbsp Live yogurt for the topping
  • 40 g Protein powder
How to make
For the Base
  1. Toast the Oats and Walnust together in a frying pan, turning regularly to avoid the mixture burning. Toast the mixture for 5 minutes

  2. Place the toasted mixture in a Nutribullit along with the dates. Blitz the contents

  3. Remove the contents and place in a bowl. Add the Apple Puree and mix together to form a crumbly type consistency.  Divide this mixture into 4 suitable containers.

To Make the Filling
  1. In another bowl add the yogurt and protein powder, mix together. Divide this mixture between the four containers which already have the oats at the bottom. 

For the topping
  1. In a pan, add 100g of blueberry and a small amount of water and heat. The blueberries will soften as they warm through. Allow to cool and then pour on top of the yogurt mixture. 

  2. Keep in the fridge for up to 3 days. 

Nutrition Facts
Vegan Breakfast Cheesecake
Amount Per Serving (100 g)
Calories 183 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1.25g8%
Sodium 170mg7%
Carbohydrates 16g5%
Sugar 8.58g10%
Protein 9.71g19%
* Percent Daily Values are based on a 2000 calorie diet.
Continue Reading

Tofu, Basil & Sunflower Seed Dip

 

Tofu, Basil & Sunflower Seed Dip
Prep Time
10 mins
Total Time
10 mins
 

This is such a brilliant dip with lots of flavour and a great combination of protein, fibre and good fats. 

Course: Side Dish
Ingredients
  • 125 g Firm Tofu
  • 25 g Fresh Basil
  • 25 g Sunflower seeds
  • 2 tbs Olive Oil
  • Water to make it into a paste
  • Salt and pepper to taste
  • Juice of 1/2 Lemon
How to make
  1. Place all the ingredients in the Nutribullet and blitz until you have a paste. 


  2. This will keep for at least 3 days in the sealed container in the fridge. 

Continue Reading