Roast chicken with healthy trimmings

DF, GF
(Serves 6)
*Keep some leftover chicken if you want to make the roast chicken salad for lunch the next day!

1 lemon

2 sprigs of rosemary, chopped

2 sprigs of thyme, chopped

6-8 cloves of garlic, chopped

Sea salt and freshly ground pepper to taste

1 tablespoon olive oil

1 (2kg/4 lb) whole chicken

300g (11 oz) new potatoes

1/2 butternut squash or same amount of carrots and parsnips

2 red onions, chopped

250ml (8 fl oz) white wine

  1. Preheat oven to 220 degrees C (Gas Mark 7).
  2. Finely grate lemon zest into a bowl and add the rosemary and 2 cloves of the garlic, salt, pepper and teaspoon of olive oil; mix. Rub mixture under the chicken skin. Cut the lemon in half and pop inside chicken cavity. If you want you can brush olive oil or butter onto the chicken skin with some salt but this isn't nearly as healthy.
  3. Roast for 20 minutes then turn the oven down to 190 degrees C (Gas 5). Roast for another 50 minutes. (Remember to follow the 20 minutes per pound of chicken plus 20 minutes)
  4. Place the new potatoes and vegetables, sliced onion and garlic cloves into a roasting tray. Season with salt and pepper, and sprinkle with olive oil. Roast for an hour.
  5. The vegetables and chicken should be covered and left to rest for 10 minutes before serving.
  6. Pour the the meat juices from the roasting tray into a small saucepan. Add the wine, stirring quickly. Use as gravy to serve. Remove the skin if you want to reduce the fat and calories!

Chicken and apple casserole with greens

DF, GF
(Serves 2)

Pack of 4 chicken thighs

2 apples, roughly chopped

2 carrots, chopped

1 onion, finely chopped

2 shallots, finely chopped

3 cloves garlic, minced

200ml chicken stock

250ml white wine

Olive oil

  1. Heat 1 tbsp olive oil in a large sauce pan and saute the onions and shallots until translucent.
  2. Add the garlic and carrots and cook for a further 2 minutes, stirring so the garlic does not burn.
  3. Add the chicken thighs, the stock and the wine and mix.
  4. Add 1tsp salt and simmer with lid on for 15 minutes.
  5. Add the apples and cook for a further 10 minutes.
  6. Serve with steamed broccoli, (can add mashed potato if in need of extra carbohydrates)

Seafood pasta

DF, GF
(Serves 4)
*Use gluten free pasta to make this dish gluten free

1 tbsp olive oil

1 onion, chopped

1 garlic clove, chopped

1 tsp paprika

400g can of chopped tomatoes

1l chicken stock (from a cube is fine)

300g spaghetti, roughly broken

240g pack frozen seafood mix, defrosted

Handful of parsley leaves, chopped, and lemon wedges to serve

  1. Heat the oil in a wok or large frying pan, then cook the onion and garlic over a medium heat for 5 mins until soft. Add the paprika, tomatoes and stock, then bring to the boil.

  2. Turn down the heat to a simmer, stir in the pasta and cook for 7 mins, stirring occasionally to stop the pasta from sticking. Stir in the seafood, cook for 3 mins more until it’s all heated through and the pasta is cooked, then season to taste. Sprinkle with parsley and serve with lemon wedges.

Salmon fillet, vegetable medley and brown rice

DF, GF
(Serves 2)

2 salmon fillets

½ white cabbage, chopped

200g kale

2 leaves cavolo nero, chopped

2 cloves garlic, minced

Coconut oil

Soy sauce (tamari if gluten free)

1 cup of brown rice

  1. Place rice in a saucepan. Add 2 cups of water and bring to the boil. Turn down heat and simmer gently for 30 minutes with lid partially on. Drain once cooked.
  2. Meanwhile heat 1tbsp coconut oil in a pan and add white cabbage. Cook on a low heat for 5 mins, adding more coconut oil if gets dry. Then add the cavolo nero, kale and garlic and turn up to medium heat and stir frequently, cooking the mixture for another 3-4 minutes. Once cooked add a sprinkling of soy sauce/ tamari to taste.
  3. Heat 1 tsp coconut oil in another pan and once very hot add the salmon fillets skin side down. Fry for 2-3 minutes then flip them over and fry for another 1-2 minutes. Remove from pan and leave to rest on plate.
  4. Sprinkle some soy sauce/ tamari over the salmon and a squeeze of fresh lime and plate up with the vegetable medley and brown rice.

Baked sea bass with celeriac mash and greens

DF, GF
(Serves 4)

Sea bass:

4 x 100g/4oz sea bass fillets

Olive oil, for brushing

 

Caper dressing:

3 tbsp extra virgin olive oil

Grated zest 1 lemon, plus 2 tbsp juice

2 tbsp small capers

2 tsp gluten-free Dijon mustard

2 tbsp chopped flat-leaf parsley, plus a few extra leaves (optional)

  1. To make the dressing, mix the oil with the lemon zest and juice, capers, mustard, some seasoning and 1 tbsp water. Don't add the parsley yet (unless serving straight away) as the acid in the lemon will fade the colour if they are left together for too long.
  2. Heat the oven to 220C/200C fan/gas 7. Line a baking tray with baking parchment and put the fish, skin-side up, on top. Brush the skin with oil and sprinkle with some flaky salt. Bake for 7 mins or until the flesh flakes when tested with a knife. Arrange the fish on warm serving plates, spoon over the dressing and scatter with extra parsley leaves, if you like.

 

Mash:

½ of a whole celeriac, chopped

500g carrots, chopped

2 small apples, chopped

2 cloves garlic, crushed

½ cup olive oil

  1. Pop the celeriac, carrots, apples and garlic into a large saucepan of boiling water.
  2. Simmer for 15-20 minutes or until soft.
  3. Drain in a colander then add back to saucepan.
  4. Add in olive oil and salt and pepper and mash until smooth.

 

Greens:

2 large handfuls kale

4 large leaves of cavolo nero

  1. Chop up the cavolo nero and place with the kale into a steaming colander and steam for roughly 6 minutes, or until tender. If you don’t have a steaming colander you can cook it in a saucepan with a small amount of hot water at the bottom, and with the lid on - that will partially steam and partially boil the vegetables.
  2. Once cooked, drain the vegetables, pop back in the pan and pour over some olive oil and season with salt.

Steak with baked sweet potato wedges and rocket salad

DF, GF
(Serves 2)

2 beef steaks (e.g. sirloin)

2 sweet potatoes, cut into wedges

Olive oil

100g bag rocket

2 tsp balsamic vinegar

  1. Heat the oven to 200C/fan 180C/gas 6.
  2. Place wedges on a baking tray and cover with 1.5 tbsp olive oil and some salt. Set time for 30-40 minutes.
  3. Place the rocket into a large bowl and pour over the remaining olive oil and the balsamic vinegar. Season with salt and black pepper.
  4. 15 minutes before the wedges are finished, heat 2tsp olive oil in a frying pan and once hot add the steaks. Cook 1.5 min on each side for rare, 2 min each side for medium rare and 2.5 min each side for medium (these timings will be longer for a fillet steak). Remove from pan and place on plates to rest for 5 minutes.
  5. Serve the wedges with the steak and a serving of rocket salad.

Creamy veggie korma

Vg, V, DF, GF
(Serves 4)

1 tbsp vegetable oil

1 onion, finely chopped

3 cardamom pods, bashed

2 tsp each ground cumin and coriander

½ tsp ground turmeric

1 green chilli, deseeded (if desired) and finely chopped

1 garlic clove, crushed

thumb-size piece ginger

[Ginger], finely chopped

800g mixed vegetable, such as carrots, cauliflower, potato and courgette, chopped

300-500ml hot vegetable stock

200g frozen peas

200ml yogurt

2 tbsp ground almonds (optional)

MAKE IT NON-VEGGIE

½ small raw chicken breast per portion

TO SERVE

Toasted flaked almonds

Chopped coriander

Basmati rice or naan bread

  1. Heat the oil in a large pan. Cook onion with the dry spices over a low heat for 5-6 mins until the onion is light golden. Add the chilli, garlic and ginger and cook for 1 min, then throw in the mixed vegetables and cook for a further 5 mins.
  2. Divide the mixture appropriately between two pans if serving vegetarians and meat eaters. Chop the chicken into small chunks and stir into one pan. Add the stock, dividing between the pans appropriately, and simmer for 10 mins (if only cooking the veggie version in one pan, use 300ml stock; if dividing between two pans, add 250ml to each). Divide the peas, if necessary, and add, cooking for 3 mins more until the veg are tender and the chicken is cooked through.
  3. Remove from the heat and stir through the yogurt and ground almonds, if using. Serve sprinkled with the toasted almonds and coriander, with basmati rice or naan bread on the side.

Patrick Holford’s ‘Primordial Soup’ with hummus on rye bread and a rocket salad

V, Vg, DF, GF
(Serves 3)

1 tbsp coconut oil or olive oil

½ red onion, chopped roughly

1 clove garlic , crushed

1 large carrot, peeled and chopped

1 large sweet potato, chopped (not peeled)

1 heaped tsp grated fresh root ginger

¼ tsp turmeric

2 tsp vegetable bouillon powder

½ red pepper diced

75ml coconut milk

  1. Heat the oil in a large saucepan and gently saute the onion and garlic for a few minutes until they start to soften but do not brown.
  2. Add the carrot, sweet potato, ginger, turmeric and stock powder. Just cover with boiling water and bring to the boil. Cover and simmer for about 15 minutes or until the vegetables are soft.
  3. Add the red pepper and coconut milk.
  4. Blend the soup with a hand blender until smooth and creamy.
  5. Ladle into bowls and serve with toasted rye bread (or gluten free bread) spread with hummus and a rocket salad dressed with olive oil and balsamic vinegar.

Sweet potato and chickpea bowl

V, Vg, DF, GF
(Serves 2-3)

VEGETABLES

2 Tbsp olive, melted coconut, or grape seed oil
1/2 red onion, sliced in wedges
2 large sweet potatoes, halved
1 bundle (227 g) broccolini, large stems removed, chopped
2 big handfuls kale, larger stems removed
1/4 tsp each salt + pepper

CHICKPEAS

1 15-ounce (425 g) chickpeas, drained, rinsed + patted dry
1 tsp cumin
3/4 tsp chili powder
3/4 tsp garlic powder
1/4 tsp each salt + pepper
1/2 tsp oregano (optional)
1/4 tsp turmeric (optional)

TAHINI SAUCE (OPTIONAL)

1/4 cup (56 g) tahini
1 Tbsp maple syrup
1/2 lemon, juiced
2-4 Tbsp hot water to thin

  1. Preheat oven to 400 degrees F and arrange sweet potatoes and onions on a bare baking sheet. Drizzle both with a bit of oil, making sure the flesh of the sweet potatoes are well coated and placed skin side down on the sheet.
  2. Bake for 10 minutes, then remove from oven flip sweet potatoes and add broccolini. Drizzle broccolini with a bit of oil and season with a pinch each salt and pepper.
  3. Bake for another 8-10 minutes, then remove from oven and add kale. Drizzle kale with a touch more oil and season with a pinch each salt and pepper. Bake for another 4-5 minutes then set aside.
  4. While vegetables are roasting, heat a large skillet over medium heat and add chickpeas to a mixing bowl and toss with seasonings.
  5. Once hot, add 1 Tbsp oil and chickpeas and sauté, stirring frequently. If they’re browning too quickly, turn down heat. If there isn’t much browning going on, increase heat. I found 10 minutes total at slightly over medium heat was perfect.
  6. Once the chickpeas are browned and fragrant, remove from heat and set aside.
  7. Prepare sauce by adding tahini, maple syrup and lemon juice to a mixing bowl and whisking to combine. Add hot water until a pourable sauce is formed. Set aside.
  8. To serve: Slice sweet potatoes into bite size pieces. Divide vegetables between 3 serving bowls and top with chickpeas + tahini sauce.
  9. Best when fresh, though leftovers will keep for a few days in the fridge.

Warm mackerel and beetroot salad

DF, GF
(Serves 4)

450g new potato, cut into bite-sized pieces

3 smoked mackerel fillets, skinned

250g pack cooked beetroot

100g bag mixed salad leaves

2 celery sticks, finely sliced

50g walnut pieces

For the dressing:

6 tbsp good-quality salad dressing

2 tsp creamed horseradish sauce

  1. Boil the potatoes for 12-15 mins until just tender. Meanwhile, flake the mackerel fillets into large pieces and cut the beetroot into bite-size chunks.
  2. Drain the potatoes and cool slightly. Mix the salad dressing and horseradish sauce together in a salad bowl and season. Tip in the potatoes – they should still be warm.
  3. Add the salad leaves, mackerel, beetroot, celery and walnuts, and toss gently. Serve with crusty bread.

 

Guacamole on rye bread with mixed bean soup

V, Vg, DF
(Serves 3)

Guacamole:

2 ripe avocados, halved and stone removed

1 large ripe tomato, finely chopped

1 spring onion, finely chopped

Juice of one lime

Small handful coriander, chopped

  1. Scoop the avocado flesh out into a bowl.
  2. Add the lime juice and mash with a spoon.
  3. Add tomato, spring onion, coriander, salt (to taste) and black pepper and give it a mix.
  4. Serve on toasted rye bread.

 

Mixed bean soup:

1 tin mixed beans

1 cup red split lentils

1 onion, chopped

4 cloves garlic, minced

2 carrots, finely chopped

100g button mushrooms

1 red pepper, deseeded and chopped

400g tin chopped tomatoes

2 tbsp olive oil

½ tsp cayenne pepper

1 tsp cumin

1 litre stock (vegetable or chicken)

Small handful coriander, chopped

  1. Heat the olive oil in a large saucepan then add the onions, cooking on a low heat until translucent.
  2. Add the garlic, carrots, mushrooms and pepper and cook gently for 3 minutes.
  3. Add the tin of tomatoes, the tin of beans, the split lentils and then add the stock. Add more water if necessary.
  4. Bring to the boil then reduce the heat and simmer for 20 minutes with the lid partially on, or until veg is soft.
  5. Season with salt (to taste) and ladle into bowls and serve with a sprinkling of coriander.

Warm roasted squash and puy lentil salad

V, GF
(Serves 4)

1kg butternut squash, chunkily diced

1½ tbsp olive oil

1 garlic clove, crushed

2 tsp thyme leaves

1 tbsp balsamic vinegar

1 tsp wholegrain mustard

2 x 400g cans Puy lentils

½ red onion sliced

100g bag spinach

150g cherry tomatoes, halved

40g Cheshire cheese

1-2 tbsp toasted pumpkin seeds

  1. Heat oven to 200C/180C fan/gas 4. Toss the butternut squash with 1 tbsp olive oil, garlic clove, thyme leaves and seasoning. Roast for 25-30 mins or until tender.
  2. Mix together the balsamic vinegar, ½ tbsp olive oil, the wholegrain mustard and 1-2 tbsp water. Drain the Puy lentils in water and toss with the dressing, red onion, spinach and cherry tomatoes.
  3. Divide the lentils between four plates. Top with the squash, then crumble over Cheshire cheese and pumpkin seeds.

Tofu stir fry and rice noodles

Vg, V, DF, GF
(Serves 2)

250g pack firm tofu, drained and chopped into cubes

1 red pepper, thinly sliced

100g bean sprouts

½ broccoli, chopped

4 spring onions, chopped

3 cloves garlic, crushed

1 pack of rice noodles

Handful of sesame seeds

1 tbsp soy sauce (use tamari if gluten free)

1 tbsp Sesame oil

1 tsp coconut oil

1 lime, cut into wedges

  1. Put the tofu in a bowl and cover with the soy sauce and garlic.
  2. Place the noodles in a large bowl and cover with boiling water and leave to sit for 5 minutes then drain.
  3. Heat the olive oil in a work or a large pan and add the spring onions, broccoli and bean sprouts and cook for 3 minutes on a medium to high heat, stirring frequently.
  4. Add the tofu and the liquid from the bowl and cook for 1 minute.
  5. Then add the noodles and the sesame seeds and let it cook for a further 2 minutes.
  6. Take the wok off the heat and pour over the sesame oil and mix it through.
  7. Lift into bowls and serve with a lime wedge and some extra soy sauce if desired.

Roast chicken salad and carrot and coriander soup

Roast chicken salad

DF, GF
(Serves 2)

For the roast chicken salad:

¼ roast chicken, torn into pieces (this is a good dish to have the day after you have your sunday roast)

1 avocado, sliced

1 head chicory, chopped

½ bag salad leaves (e.g. rocket)

Handful raisins

Handful walnuts, chopped

Handful fresh basil or mint

¼ cucumber, chopped

½ cup extra virgin olive oil

2 tsp balsamic vinegar

  1. Place the leaves into a large bowl and sprinkle over the chicken, chicory, walnuts, raisins, cucumber and avocado.
  2. Tear up the fresh basil/ mint and sprinkle over the salad.
  3. Add the oil and vinegar to a glass jar, pop on the lid and shake until mixed. Then pour over salad.
  4. Season with salt and pepper to taste.

 

Carrot and coriander soup

V, Vg, DF, GF
(Serves 4)

500g carrots, peeled and chopped

1 onion, finely chopped

2 cloves garlic, crushed

1 litre vegetable or chicken stock

2 tablespoons olive oil

Large handful fresh coriander

Salt and black pepper

  1. Heat the oil in a large pan then add the onions and a pinch of salt fry until soft and translucent, stirring with a wooden spoon.
  2. Add garlic and cook for 1 minute, stirring to avoid burning.
  3. Add carrots then stock and bring to the boil then reduce the heat.
  4. Simmer for 20 minutes or until the carrots are soft.
  5. Tip into a blender with the coriander or use a hand blender. Whizz until smooth.
  6. Add salt and pepper to taste.
  7. Ladle into bowls.

Scrambled eggs, smoked salmon and avocado

DF, GF
(Serves 2)

4 large eggs

4 slices smoked salmon

1 avocado, sliced

Olive oil

2 slices bread of choice (optional)

Small handful parsley/ coriander, chopped

  1. Break the eggs into a bowl and mix with a fork, adding a pinch of salt.
  2. Heat 1/2 tbsp olive oil in a pan then add the eggs and turn down to a low heat.
  3. Meanwhile toast the bread if having.
  4. Arrange the avocado and salmon on two plates.
  5. Once eggs have cooked serve them on to the plates and sprinkle over the fresh herbs and a grind of black pepper.

Quinoa porridge

 

V, Vg, DF, GF

(Serves 1)

 

50g quinoa

250 ml milk of choice

1 apple, grated

1 tsp ground cinnamon

Small handful almonds, chopped

1 tbsp of pumpkin seeds

1 tsp honey

 

  1. Put the quinoa in a pan and add the milk and cinnamon. Bring to the boil then reduce to a simmer for 10-15 minutes or until cooked.
  2. Transfer to a bowl and add more milk if very dry. Top with the apple, almonds, pumpkin seeds and honey.

Oat Porridge

V, Vg, DF, GF
(Serves 1)

 

50g oats (buy gluten free oats if coeliac/ intolerant)

300ml rice milk

50ml water

½ tsp ground cinnamon

Handful blueberries

Small handful walnuts, chopped

1 tsp honey (optional)

  1. Put oats into a saucepan and add rice milk, water, cinnamon and a pinch of salt.
  2. Simmer on a medium heat stirring frequently with a wooden spoon to ensure it doesn’t stick to the bottom of the pan. After about 4 minutes it should look nice and creamy.
  3. Serve in a bowl and sprinkle the blueberries, walnuts and honey over the top.

Kippers on toast with tomato

DF, GF
(Serves 2)

1 can kippers

2 slices bread (whole grain/ sourdough/ rye/ pumpernickel/ gluten free bread)

½ avocado

2 leaves lettuce of choice

1 large tomato, sliced

½ onion, sliced thinly

½ lemon

Olive oil

Black pepper

  1. Toast the bread then drizzle with olive oil.
  2. Lay the lettuce on the toast, then avocado, tomato, onion and finally the kippers.
  3. Squeeze over some lemon juice (to taste) and grind over some black pepper.

 

Energy smoothie

V, Vg, DF, GF
(Serves 2)

1 banana, chopped

Handful berries - fresh or frozen (blackberries/ strawberries/ raspberries)

Handful spinach

½ lemon, juiced

½ can coconut milk

Sprig of fresh mint

2 tablespoons ground flaxseed

Splash of milk of choice (almond, hemp, oat or rice are good choices)

(Optional) Scoop of protein powder (e.g. pea, hemp or whey)

  1. Put all the ingredients into a blender (e.g. nutribullet or Smoothie 2 Go by Kenwood) and whizz until smooth.
  2. Serve in a tall glass with some mint leaves for decoration. Eat with a spoon and chew the liquid to help digestion.