Beneath every recipe there is a chart to advice you whether it's a good meal for your particular body-type on your chosen goal, and if so then what time of day to eat it and whether to remove/add carbohydrate.

INGREDIENTS

• Serves 4

• Rapeseed oil
• 500g boneless skinless chicken thighs (kept whole)
• 1 tbsp flour
• 50g cubed pancetta
• 300g button mushrooms, halved
• 2 large shallots chopped
• 250ml chicken stock
• 1 tbsp white wine vinegar
• 50g frozen peas
• Handful chopped parsley
• Green vegetables to serve

METHOD

Heat 1 tablespoon of oil in a large frying pan, dust the chicken with the flour and add to the pan. Once brown on all sides, remove from the pan and place to one side. Add the pancetta and mushrooms to the same pan and cook until soft, then remove to rest with the chicken. Add a teaspoon of oil to the same pan with the shallots and cook for a minute or so. Then add the stock and vinegar. Bring to the boil for a couple of minutes before adding the chicken, pancetta and mushrooms. Simmer for 15 minutes. Finally, add the frozen peas and cook for about 2 minutes before adding the chopped parsley to finish. Serve with green vegetables.

INGREDIENTS

• Serves 2

• 6 boneless, skinless chicken thighs
• 1 red pepper, roughly chopped
• 5 cloves of garlic, roughly chopped
• 1 courgette, chopped into large chunks
• 1 red onion, roughly chopped
• 1 tbsp rapeseed oil
• 15 cherry tomatoes, left whole
• Third of a block of feta, cubed
• 3-4 handfuls of spinach
• 400g tin of beans of your choice (mixed, haricot, kidney, borlotti etc)
• Salt and pepper
• Handful of fresh thyme 
• 2 tsp smoked paprika
• Drizzle of balsamic vinegar

METHOD

Preheat the oven to 180 degrees. Put the chicken, red pepper, garlic, courgette, red onion and tomatoes in an oven proof tray and drizzle with the rapeseed oil. Season with the smoked paprika, thyme, salt and pepper. Place in the oven for 25 minutes. Take out the tray and add the tin of beans and put back in the oven for 10 minutes. Then increase the oven temperature to 200 degrees and cook for a further 5 minutes. Take out of the oven and add the feta, spinach and drizzle of balsamic vinegar, mix well so that the feta starts to melt and the spinach wilts. 

INGREDIENTS

• Serves 4

• 4 skinless chicken breasts
• 1 tsp ground cumin
• 1 tbs coconut oil
• 1 onion finely chopped
• 400g cherry tomatoes
• 2 tsp harissa paste *
• 1 tbsp clear honey
• 2 medium courgettes thickly sliced
• 400g chickpeas **
• 250ml vegetable stock

* You can use ready made harissa paste or you can follow our simple recipe to make your own ADD LINK.

** If you use dried chickpeas you will need to cover them with water and leave to soak overnight or until doubled in size.

METHOD

Season the chicken with the cumin and lots of ground black pepper. Heat a large frying pan and cook the chicken for 4 minutes in a little coconut oil. Add to the chicken the tomatoes, 250ml of vegetable stock, the honey, courgettes and chickpeas. Bring to the boil and simmer for 15 minutes until it starts to thicken and the chicken is cooked through.

INGREDIENTS

• Serves 2
   
• 2 skinless chicken breasts
• 4 tbsp soya sauce
• 2 tbsp mirin
• 1 tbsp honey
• 4 cloves garlic, roughly chopped
• 2 red chillies, roughly chopped
• Thumb sized piece of ginger, peeled and roughly chopped
• 2 lime leaves
• 1 stalk lemongrass, roughly chopped
• Chopped coriander
• 100g wild rice
• 150g mangetout

METHOD

Blitz together the chilli, garlic, lime leaves, lemongrass, soya, mirin and honey to make your teriyaki sauce. Marinade the chicken for an hour or longer if you have time. Sauté in a hot frying pan for 10 minutes, until the chicken is cooked through and let the sauce reduce so it caramalises. Serve the chicken with the cooked mangetout and wild rice and finish with some chopped coriander.

INGREDIENTS

• Serves 4

• 4 chicken legs or 8 chicken thighs
• 2 tbsp harissa paste *
• 1 garlic bulb, broken into cloves
• 1 lemon, cut into wedges
• 400g cherry tomatoes
• 350g new potatoes
• 50g kalamata olives
• Green salad to serve

* You can use ready made harissa paste or you can follow our simple recipe to make your own ADD LINK.

METHOD

Heat oven to 190 degrees Celsius. Score deep lines into the chicken legs or thighs and rub with the harissa paste. Season well and place in a roasting tin with enough room for all the other ingredients. Scatter over the garlic cloves, squeeze the lemon wedges for juice before adding to the tray, mix in the tomatoes, new potatoes and olives. Place in the oven for 45 minutes or until the chicken is cooked through. Serve with a green salad.

INGREDIENTS

• Use in multiple recipes

• 10g hot dried red chillies (such as Ancho or Chipotle)
• 1 whole roasted red pepper *
• 1 tsp caraway seeds
• 1 tsp coriander seeds
• 1 tsp cumin seeds
• 3-4 cloves of garlic
• 1 tsp salt
• 1 tsp cayenne pepper
• 3 tbsp extra virgin olive oil
• Juice of 1 lemon

* Take a whole red pepper, de-seed, rub with a little oil and seasoning and roast in the oven.

METHOD

Soak your dried chillies for 20-30 minutes to re-hydrate. Toast the caraway, coriander and cumin seeds in a dry pan (for about 3-5 minutes) and then grind into a powder with a pestle and mortar. Drain the chillies and mix with the roasted pepper, ground spices, garlic, lemon juice, salt, cayenne pepper, and olive oil in a blender or food processor. Adjust the thickness with a little extra oil or some water from the soaked chillies. 

The paste will keep in an airtight jar in the fridge for up to 1 month. Pouring a thin layer of olive oil over the top helps to preserve it and can be topped up every time you use some.

INGREDIENTS

• Serves 4

• 1 tbsp coconut or rapeseed oil
• 1 onion, sliced
• 2 red peppers, deseeded and chopped into large chunks
• 3 tbsp chipotle paste
• 600g fresh tomatoes
• 4 skinless chicken breasts
• 160g quinoa
• 2 chicken stock cubes
• 400g pinto beans, drained (note if using dried, soak and cook first)
• Small bunch of coriander, most chopped, few leaves left whole
• Juice of 1 lime
• 1 tbsp sugar
• Natural yoghurt to serve

METHOD

Heat the oil in a deep frying pan. Add the onions and peppers and cook for a few minutes until soft. Stir in the chipotle paste and cook for a minute, followed by the tomatoes. Add 400ml of water to the pan then add the chicken breasts and gently simmer, turning occasionally, for 15-20 minutes until the chicken is cooked through. Heat the chicken stock in another large saucepan, add the quinoa and cook for 15 minutes until tender. Add the beans for the final minute so they can cook through. Once cooked drain well in a colander, add the lime juice and check for seasoning. Remove the chicken from the pan, shred with some forks and then stir back into the tomato sauce. Add the sugar and check for seasoning before serving with the quinoa.

INGREDIENTS

• Serves 2
   
• 2 chicken breasts
• 150g French beans
• 2 red peppers, roughly chopped
• 150g cherry tomatoes
• 3 red chillies
• 4 cloves garlic
• 1 tsp paprika (or add a little more if you like it spicy)
• 100g diced pancetta
• 1 lemon
• Parsley

METHOD

Pre-heat the oven to 180 degrees Celsius. Sauté the chicken for 2 minutes each side in an oven-proof frying pan to get a little colour and then cook in the oven for 15 minutes. Put the pepper, garlic, chilli, tomatoes, paprika and some salt and pepper on a baking tray and cook in the oven for 15 minutes. Take out the pepper mix and blitz in a blender before passing through a sieve so it’s nice and smooth. Steam the French beans. While the beans are cooking sauté the pancetta. Add the French beans to the pancetta with some lemon juice and parsley. Serve with the cooked chicken breast and pepper sauce.

INGREDIENTS

• Serves 2

• 2 chicken breasts, diced
• 1 onion, diced
• Coconut or rapeseed oil
• 2 large potatoes, peeled and cubed
• 1 tbsp tomato puree
• 3 tsp oregano
• Pinch of chilli
• Salt and pepper

METHOD

Fry the chicken and onion in a little coconut or rapeseed oil for 5 minutes in a pan deep enough to take all of your ingredients. Add salt, pepper and 2 tsp of oregano. Add the potatoes, the tomato puree and cover with boiling water. Leave to simmer for half an hour, or until the potatoes are soft. Add the remaining teaspoon of oregano and a pinch of chilli. Switch off the heat and add a drop of olive oil before serving.

INGREDIENTS

• Serves 4

• 3 sweet potatoes, cut into chunks
• 190g spinach
• 2 tsp sunflower oil
• 8 chicken thighs, skinless and boneless (kept whole)
• 500ml chicken stock

• Paste ingredients
• 2 onions
• 1 red chilli
• 1 tsp cayenne pepper
• Thumb sized piece of ginger, grated
• 400g fresh tomatoes
• Juice of 2 lemons

METHOD

Peel and chop the sweet potatoes and place in a large saucepan, cover with boiling water and boil for 10 minutes or until just tender. Drain and place to one side. Meanwhile, put all the paste ingredients into a blender and blitz until you have a fine puree. Add the oil to the pan together with the paste and fry for a couple of minutes. Add the chicken to the paste, mix well and fry for 5 minutes or so until the chicken starts to colour. Then add the sweet potato and cook for a further 5 minutes or so. Once lightly browned, pour over the stock and bring to the boil. Simmer for 10 minutes, stirring occasionally. Add the spinach to the hot mixture at the end so it wilts nicely.

INGREDIENTS

• Serves 2

• 2 skinless chicken breasts
• Coconut oil
• Pinch of cayenne pepper
• 12 cherry tomatoes
• Handful of pitted olives
• Half a cucumber
• Lettuce leaves of your choice
• 3 eggs
• Lemon juice
• Olive oil
• Seasoning

METHOD

Chop the chicken in to bite size pieces and saute in a little coconut oil with a pinch of cayenne pepper to taste. Saute until the chicken is cooked through. At the same time, soft or hard boil the eggs, as you prefer. Mix all the salad ingredients together and make a simple lemon and olive oil dressing with a 2:1 lemon to oil ratio and seasoning. When eggs and chicken are ready add them to your salad and drizzle with a little dressing to finish.

INGREDIENTS

• Serves 2

• 2 skinless chicken breasts
• 100g dried quinoa
• 75g parsley chopped
• 300g tomatoes roughly chopped
• 100g cucumber, diced

• Dressing
• 1 tsp olive oil
• 2 tsp balsamic vinegar
• Juice and zest of 1 lemon
• 1 tsp agave syrup
• Pinch of salt
• ½ clove garlic, crushed

METHOD

Season the chicken breasts and roast in the oven for 20 minutes until cooked through. Cook the quinoa as per the packet instructions. Make the dressing by whisking all the ingredients together until smooth and then mix with the cooked quinoa, tomatoes, cucumber and parsley. Serve the cooked chicken on top of the quinoa tabbouleh.

INGREDIENTS

• Serves 6

• For the meatballs:
• 1 large onion chopped
• Thumb sized piece fresh ginger, grated
• 1-2 red chillies, finely chopped
• 1 garlic clove, crushed
• 6 white peppercorns, crushed
• 6g coriander stalks
• 1kg good quality chicken mince
• 2 teaspoons coconut oil
• 2 eggs

• For the broth:
• 1 ½ litres of chicken stock
• 2 tbsp toasted sesame oil
• 3 tbsp fish sauce
• Thumb sized piece fresh ginger, finely sliced
• 6 white peppercorns, crushed
• 8 spring onions, thickly sliced
• 300g rice noodles
• Chilli, finely chopped to taste
• Small bunch coriander, chopped

METHOD

In a food processor, whizz up the onion, ginger, garlic, peppercorns and the coriander stalks until finely chopped. Then add the chicken mince and eggs and mix until forms a nice paste. Shape the meatball mix into small balls, about 50p size. Place them in a large frying pan and gently fry in the coconut oil until they start to colour and are sealed all over (it may be necessary to do this in batches). Put the stock in a large saucepan, bring to the boil and then reduce to a simmer. Add the sesame oil, fish sauce, ginger and crushed peppercorns and then cover with a lid and simmer for 20 minutes. While the broth is simmering cook the noodles according to the packet instructions. Add the spring onions, cooked noodles and chicken meatballs. Finish with the chopped coriander and some chopped chilli before serving.

INGREDIENTS

• Serves 2

• 1 tbsp coconut oil
• 2 skinless chicken breasts, diced
• 1 small onion, finely chopped
• 1 clove garlic, crushed
• 1 courgette, finely chopped
• 4 plum tomatoes, each cut into thirds
• Salt and pepper
• 1 small red chilli, chopped
• 150g wholemeal pasta
• 30g grated parmesan cheese

METHOD

Heat the oil in a pan, add the onion and garlic and cook for a few minutes. Throw in the tomatoes and add a little salt and pepper, fry for 3 minutes and then add the courgette and chilli. Cook for a further 20 minutes whilst cooking the pasta in water seasoned with a little salt. At the same time, saute the diced chicken in a little oil until cooked through. The tomatoes should be nice and soft, drain the pasta and add to the sauce, along with the cooked chicken, mix well and cook for a further couple of minutes. Serve nice and hot with a generous sprinkle of parmesan….wonderful!

INGREDIENTS

• Serves 2

• 2 skinless chicken breasts
• Coconut or rapeseed oil
• 1 courgette, diced
• 15 cherry tomatoes, halved
• 4 large handfuls of spinach
• 150g tenderstem broccoli
• 150g spinach pasta or tagliatelle
• Pesto
• 2 cloves garlic
• 150ml olive oil
• 50g grated parmesan
• 80g basil
• 80g pine nuts

METHOD

Start by making your pesto by blitzing together in a blender. If you don't like your pesto too smooth, you can roughly chop the ingredients instead. Chop the chicken into bite size pieces and sauté in coconut oil for 5 minutes, before adding the diced courgette for a further 5 minutes. Add the cherry tomatoes and pesto mix to the pan and cook for 3-4 minutes to soften. Continue to gently cook until the chicken is cooked through. Meanwhile, cook your pasta and steam your broccoli ready to add at the end. At the very last minute add the spinach to the chicken mix and cover with a lid for 30 seconds so it steams (cook as briefly as possible). 

INGREDIENTS

• Serves 2
   
• 2 skinless chicken breasts
• 1 red pepper, chopped
• 1 courgette, chopped
• 2 handfuls of spinach
• 150g spelt pasta
• Pesto
• 2 cloves garlic
• 150ml olive oil
• 50g grated parmesan
• 80g basil
• 80g pine nuts

METHOD

Get your pasta cooking in a large saucepan of salted boiling water. Blitz the pesto ingredients in a blender. Sauté the chicken for 3-4 minutes before adding the courgette and pepper to the pan for a further 3 minutes. Add the pesto and cook altogether for 3 minutes or until the chicken is cooked through. Then squeeze lemon juice over the top and serve with your cooked pasta.

INGREDIENTS

• Serves 4
   
• Coconut oil
• 750g new potatoes, sliced
• 4 turkey breast steaks
• 2 garlic cloves, finely chopped
• 3 tbsp capers
• 250ml chicken stock
• Zest and juice of 1 lemon
• Small pack of dill, roughly chopped
• 200g spinach

METHOD

Cook the potatoes in boiling water until just cooked and then put to one side. In a large frying pan, heat the remaining coconut oil, season the turkey steaks and cook for 2-3 minutes until cooked through. Remove and set aside. Add the garlic, capers, lemon juice and stock to the same pan and let simmer for 3-4 minutes. Return the turkey to the pan and warm through and then stir in the dill and lemon zest. At the same time sauté the potatoes in a little coconut oil until golden brown and wi. Serve the turkey with the potatoes and some wilted spinach.

INGREDIENTS

• Serves 4

• 500g beef or pork mince
• 1 large onion
• 1 green pepper
• 2 courgettes
• 4-5 cloves of garlic
• Coconut oil
• 200g mushrooms
• 700g jar of passata
• 2 tbsp tomato puree
• 300g spelt or wholegrain pasta

METHOD

Saute the mince in a little coconut oil and drain in a colander and place to one side. Saute all the vegetables and then add the mince back to the pan and add the passata and tomato puree. Simmer for 30-45 minutes before serving with your choice of wholegrain pasta. 

INGREDIENTS

• Serves 6

• 1 tbsp rapeseed oil
• 200g chorizo, peeled and diced
• 1 large onion, chopped
• 2 carrots chopped
• Pinch of cumin seeds
• 3 garlic cloves, chopped
• 1 tsp smoked paprika
• Pinch of golden caster sugar
• Splash of white wine vinegar
• 250g red lentils
• 600g fresh tomatoes, chopped
• 850ml chicken stock
• Plain yoghurt to serve

METHOD

Heat the oil in a large pan and add the chorizo, cook until crispy. Remove the chorizo from the pan with a slotted spoon, leaving the fat behind, and put to one side. Fry the onions, carrots and cumin seeds in the remaining chorizo fat for 10 minutes. Then add the garlic and cook for another minute. Scatter over the smoked paprika and sugar, cook for another minute. Splash in the vinegar and simmer for a moment. Stir in the lentils and then add the tomatoes and stock. Bring to the boil and simmer for 30 minutes until the lentils are tender. Then blitz to your desired consistency. Add the chorizo back to the pan and cook through for a couple of minutes to warm. Finish with plain yoghurt and little bit of extra paprika if you like.

INGREDIENTS

• Serves 4
   
• 4 boneless salmon fillets
• 2 tsp thai red curry paste
• Thumb sized piece of ginger
• 1 tsp soy sauce
• Bunch coriander, roughly chopped
• 1 tsp vegetable oil
• Lemon wedges to serve
• Salad
• 2 carrots
• 1 cucumber
• 2 tsp white wine vinegar
• 2 tsp golden caster sugar

METHOD

Tip the salmon into a food processor with the Thai curry paste, ginger, soya and chopped coriander. Pulse until roughly minced. Tip and form into burger shapes of desired size. Heat a non-stick frying pan add the oil and fry the burgers for 4-5 minutes turning frequently until golden brown. Meanwhile, for the salad, spiralize or julienne the carrots and cucumber. Mix with the white wine vinegar and sugar until the sugar dissolves then drain the excess liquid in a colander and serve with the burgers.

INGREDIENTS

• Serves 2

• 2 salmon fillets
• 4 tbsp soya sauce
• 2 tbs mirin
• 1 tbsp honey
• 4 cloves garlic, roughly chopped
• 2 red chillies, roughly chopped
• Thumb sized piece of ginger, peeled and roughly chopped
• 2 lime leaves
• 1 stalk lemongrass, roughly chopped
• Chopped coriander
• 100g wild rice
• 150g mangetout

METHOD

In a blender, blitz together the chilli, garlic, lime leaves, lemongrass, soya, mirin and honey to make your teriyaki sauce. Marinade the salmon for an hour. Sauté in a hot frying pan for 5 minutes, until the salmon is cooked through. Remove the salmon from the pan and let the sauce thicken slightly and start to caramalise. Serve the salmon with the cooked mangetout and wild rice and finish with some chopped coriander.

INGREDIENTS

• Serves 1
   
• Single salmon fillet (approx. 120g)
• ¼ tsp ground cumin
• ¼ tsp caraway seeds
• 1 tsp extra virgin olive oil
• 60g wild rice
• 100g cooked beetroot
• 2 spring onions, chopped
• Juice of half a lemon
• 25g feta, crumbled

METHOD

Coat the salmon fillet in the spices and then set aside to marinade. In a small saucepan with a tight fitted lid simmer the rice for 25 minutes until cooked. After 15 minutes season the salmon and place the fish skin side down in a cold frying pan. Slowly heat over a medium heat for 5 minutes until it starts to cook. Then turn over and cook the other side for a couple of minutes until cooked. Drain the rice and then mix in the beetroot, spring onion, lemon juice and some seasoning to taste. Crumble the feta over the top and serve alongside the spiced salmon. 

INGREDIENTS

• Serves 1

• 2 eggs
• 1/2 avocado
• Lemon juice
• 1 slice of rye bread
• 50g smoked salmon

METHOD

Put the eggs in a pan of cold water and bring to the boil, once at boiling point cook for 3 minutes. Remove the eggs from the pan, refresh in cold water and peel. Mash half an avocado with some seasoning and lemon juice and spread on your rye bread with the salmon. Place the cooked eggs on top and enjoy!

INGREDIENTS

• Serves 2
   
• 2 skinless cod fillets, approximately 200g per fillet
• 100g cubed pancetta
• 240g frozen mixed beans, such as soya and broad beans
• 2 small bunches of cherry tomatoes
• Splash of white wine
• Zest of 1 lemon
• Juice of half a lemon
• Sprinkle of thyme
• 6 garlic cloves, peeled and left whole
• 100ml of chicken or vegetable stock

METHOD

Heat the oven to 200 degrees Celsius. Put the tomatoes onto a tray, rub with a little seasoning and and roast for 5 minutes until the skins are starting to peel. Sauté the cod fillets in a pan on one side until coloured (about 3 minutes) then place on a tray in the oven with the garlic cloves. Cook the fish for 10-12 minutes, until firm, depending on the thickness of the fillets. Cook the mixed beans for 3-4 minutes, then drain and pulse in a blender with some of the lemon juice and chicken stock. Add the cooked garlic cloves and puree before seasoning to taste. Sauté the pancetta in the same pan as you used for the cod. Add the thyme, the rest of the lemon juice and a splash of white wine, bring to the boil and then simmer to reduce. Serve the pureed beans with the cod and pancetta on top drizzled with the reduction and the roasted tomatoes on the side.

INGREDIENTS

• Serves 2
   
• 400g seabass fillets
• Olive oil
• 80g broccoli to serve
• Dressing
• 3 tbs olive oil
• Zest of 1 lemon
• 2 tsp of lemon juice
• 2 tsp small capers
• 2 tsp Dijon mustard
• 2 tbsp flat chopped parsley

METHOD

Mix all the dressing ingredients apart from the parsley together in a bowl. Heat the oven to 200 degrees Celsius. Line a baking tray with parchment paper and place the fish skin side up. Lightly brush the fish with olive oil and season before baking in the oven for 7 minutes or until cooked through. Serve with the dressing, finished with the chopped parsley, and the steamed broccoli.

INGREDIENTS

• Serves 4

• 1 tbsp rapeseed oil
• 4 garlic cloves, crushed
• 1 red chilli, deseeded and finely chopped
• 1.5 tbsp fennel seeds
• 300g spelt spaghetti
• 2 tsp smoked paprika
• 600g chopped tomatoes
• 2 tbsp sugar
• 400g fresh tiger prawns
• Small bunch chopped parsley

METHOD

Cook the spaghetti in some boiling water. Meanwhile, heat a large saucepan and add in the garlic, chilli and fennel seeds and sizzle for a few minutes. Add the paprika, sugar, tomatoes and seasoning to the pan and gently simmer for a further 8 minutes while the pasta is cooking. Drain the pasta and add to the sauce. In a separate pan, sauté the tiger prawns with some black pepper for 2-3 minutes until cooked. Add to the pan and toss together. Serve with the chopped parsley.

INGREDIENTS

• Serves 2

• 1 tbsp vegetable oil
• 2 lemongrass stalks roughly chopped
• Thumb sized piece of ginger, grated
• 100g green beans
• 100g cherry tomatoes
• 200g raw prawns
• Small bunch of thai basil leaves (or regular basil if you can't find)
• 1 lime
• Sauce
• 2 tbsp lime juice
• 2 tbsp liquid chicken stock
• 1 tbsp fish sauce
• 1 tbsp soft brown sugar

METHOD

Mix the sauce ingredients together and set aside. Heat the oil in a large wok and sauté the lemongrass and ginger until golden. Add the beans and cherry tomatoes, stir-fry for 3-5 minutes until the beans are cooked, but retain some bite. Add the prawns and sauce and stir-fry for 3 minutes until the prawns are cooked. Serve with the basil leaves and fresh lime wedges.

INGREDIENTS

• Serves 4

• 2 tins of tuna in water
• Large bunch of fennel (feathery stalks from bulb upwards, do not use the bulb)
• 1 large onion, finely chopped
• 700g jar of passata
• 3 anchovy fillets
• 2 tbsp tomato puree
• 2 cloves of garlic, crushed
• 300g wholewheat pasta
• Pinch of chilli
• Salt and pepper
• Coconut or rapeseed oil
• 100-200ml of water
• 80g parmesan cheese to serve

METHOD

Wash and cut the fennel into 2 inch pieces and boil in a pan of water for 15 minutes, drain and put to one side. In a separate pan fry the onions, crushed garlic and 3 anchovy fillets until soft then add the passata, tomato puree, water and chilli. Let it bubble away for 15 minutes then add the blanched fennel and tuna. Season with salt and pepper and let it simmer for a further 30 minutes, adding extra water if needed. Serve with pasta of your choice and a sprinkling of Parmesan cheese. Delizioso!

INGREDIENTS

• Serves 2

• 4 Quails eggs
• 100g green beans
• 100g new potatoes, halved or quartered
• 1 anchovy, finely chopped
• 1 tbsp chopped parsley
• 1 tbsp chopped chives
• Juice of half a lemon

METHOD

Put the potatoes in a pan of cold water, bring to the boil and simmer until the potatoes are cooked. Once ready, drain in a colander and leave to cool. Meanwhile, bring a medium pan of water to a simmer. Lower the quail eggs into the water and cook for 2 minutes. Lift the quail eggs out with a slotted spoon and place into cold water. Add the beans to the pan you used for the eggs and simmer for 4 minutes until tender. Remove from the pan with a slotted spoon and plunge into cold water with the eggs. Once the potatoes are ready, peel the eggs and cut them in half. Then, toss the potatoes and beans with the chopped anchovies, herbs, and lemon juice. Then top with the peeled quail eggs and serve.

INGREDIENTS

• Serves 2

• Large bunch of asparagus
• 5 eggs, beaten
• Salt and pepper
• Coconut oil

METHOD

Trim the ends off the asparagus and boil in a pan of water for 4-5 minutes and put to one side. Fry the asparagus in a large frying pan with coconut oil. Pour in the beaten egg and cook until the underneath starts to brown. Tip on to a plate and slide back into the frying pan to cook the other side. Can be eaten as an omelette or it's delicious cut into pieces and cooked in a tomato sauce and served with spaghetti.

INGREDIENTS

• Serves 2

• Bunch of asparagus, cut into 2 cm lengths
• 2 stalks of celery, chopped
• 120g basmati rice
• 1 medium potato, diced in 1 cm cubes
• 1 tomato, boiled, peeled & diced
• 1/2 a small onion, finely diced
• 2 cloves of garlic
• Handful of fresh parsley
• 2 tsp bouillon vegetable stock
• 1 tbsp olive oil
• 3 eggs
• Pinch of chilli
• Salt & pepper

METHOD

Put all of the ingredients (apart from the eggs) into a saucepan and cover level with cold water. Bring to the boil and simmer for 20 minutes. Crack the eggs into the saucepan, break the yolks and stir once. Cook for a further 3 minutes. Then it's ready to eat... enjoy!

INGREDIENTS

• Serves 2

• 200g of young or organic broad beans

• 5 eggs
• Rapeseed or coconut oil
• Salt and pepper

METHOD

Heat the oil in a pan then add the broad beans with a good pinch of salt and pepper. Fry for 5-10 minutes, tossing the beans until they begin to brown. Beat 3 eggs and pour them over the beans. Once the egg is cooked on the underneath side place a plate over the top of the pan and use this to turn the omelette. Repeat this 2 or 3 times until the egg is cooked….and now….time to enjoy!

INGREDIENTS

• Serves 2

• 4 large eggs
• 1 - 2 tbsp rapeseed oil
• 1 yellow pepper, quartered, deseeded and thinly sliced
• 2 garlic cloves, thinly sliced
• 1 tbsp cider vinegar
• 400g chopped tomatoes
• Handful of basil leaves for the sauce
• Green salad to serve

METHOD

First, make the sauce. Heat the oil and in a lidded pan and soften the pepper and garlic for a couple of minutes. Spoon in the cider vinegar and allow it to simmer away. Tip in the tomatoes and a little bit of water. Cover and simmer for 10-15 minutes until the peppers are tender and the sauce thick. Next make your omelette. Whisk the eggs in a bowl with some seasoning, heat a pan until quite hot, add oil and then the eggs to the pan and make your plain omelette. Serve with the sauce over the top, finished with some basil leaves, and a green salad.

INGREDIENTS

• Serves 2

• 2 tbs rapeseed oil
• 2 onions, finely chopped
• 4 garlic cloves, finely chopped
• 5 mixed peppers, chopped into chunks
• 1 tsp dried oregano
• 2 bay leaves
• Few sprigs of fresh thyme
• 2 courgettes, chopped into chunks
• 1 aubergine, chopped into chunks
• 4 large tomatoes, roughly chopped
• 4 large eggs
• Handful of chopped parsley to finish

METHOD

Heat the oil in a large flame-proof casserole dish or cast iron skillet on a low heat. Add the onions and a sprinkle of salt, cover and cook gently for 5 minutes stirring occasionally. Add the garlic and cook for a further 2 minutes. Throw in the peppers and cook over a medium heat covered for 5 minutes, stirring occasionally until soft. Mix in the oregano, thyme and bay leaves, some black pepper and salt if needed. Tip the courgettes and aubergines into the mix and cook over a medium heat for 10 mins. Stir in the tomatoes and cover for 20 minutes, stirring occasionally. Carefully crack the eggs over the mix, trying not to break the yolk. Cook them in the sauce on a medium heat for 5 minutes or so until the eggs are cooked. Add the chopped parsley to serve.

INGREDIENTS

• Serves 4
   
• 2 tomatoes, skinned and chopped
• 2 leeks, finely chopped
• 2 courgettes, finely chopped
• 3 sticks of celery, finely chopped
• 1 large onion, finely chopped
• 2 medium potatoes, diced
• Good handful of dried green lentils
• 2 handfuls of cooked borlotti beans or uncooked flat runner beans cut into inch long pieces
• Good handful of small pasta shells (any kind of pasta can be used as long as it’s small)
• 3 heaped tsp of bouillon
• Boiling water
• Chilli flakes to taste
• Small bunch of fresh parsley, chopped

METHOD

Chop all the vegetables and add them to a large saucepan. Cover with boiling water and add the lentils, bullion, chilli flakes and parsley. Cook on a medium heat for 30 minutes, then add the pasta and cook for a further 10 minutes or until the pasta is soft. You may need to add more water depending on how ‘soupy’ you like it. Drizzle with olive oil to serve…yum! With this dish the success is all in the chopping – the smaller you go the better it tastes! Very easy, very healthy and suitable for both vegetarians and vegans.

INGREDIENTS

• Serves 4

• 1 kg butternut squash, peeled and de-seeded
• Coconut oil
• 2 onions, diced
• 1 garlic cloves, thinly sliced
• 2 mild red chilli, deseeded and chopped
• 150ml hot vegetable stock
• 4 tbsp crème fraiche

METHOD

Heat your oven to 180 degrees. Cut the squash into large cubes (1.5 inches) and roast in the oven with some coconut oil for 30 minutes until golden and soft. Keep an eye on it and turn if needed. While the squash cooks, melt some more coconut oil in a pan with the onion, garlic and chilli. Cover and cook on a very low heat for 15-20 minutes until the onions are very soft. Tip the squash into the pan together with the stock and crème fraiche. Blitz in a blender until smooth.

INGREDIENTS

• Serves 2

• 2 tsp cumin seeds
• Large pinch of chilli flakes
• 1 tbsp coconut oil
• 1 red onion, chopped
• 140g red split lentils
• 150ml vegetable stock
• 400g fresh tomatoes, chopped
• 200g chickpeas *
• Small bunch of coriander chopped
• 4 tbsp Greek yoghurt

* If you use dried chickpeas you will need to cover them with water and leave to soak overnight or until doubled in size.

METHOD

Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute or until they still start to jump in the pan. Add the coconut oil and cook the onions for 5 minutes. Stir in the lentils, stock and tomatoes and bring to the boil and simmer for 15 minutes or until the lentils are soft. Whizz the soup in a blender until smooth like a puree and then pour back into the pan and add the chickpeas. Simmer gently for an hour until the chickpeas are cooked through. Season well and serve with chopped coriander and a tablespoon of Greek yoghurt in each serving.

INGREDIENTS

• Serves 4

• 1 tbsp rapeseed oil
• 1 large onion, chopped
• 2 carrots, chopped
• 2 celery sticks, chopped
• 1 leek, chopped
• 50g dried red lentils
• 1.5 litres vegetable stock
• 2 tbsp tomato puree
• 1 tbsp chopped fresh thyme
• 175g cauliflower florets
• 1 courgette, chopped
• 3 garlic gloves, finely chopped
• Half a large savoy cabbaged, chopped
• 1 tbsp basil chopped

METHOD

Heat the oil in a large pan and add the onion, carrot and celery and fry for 5 minutes, stirring from time to time. Stir in the dried lentils and cook for another minute before pouring over the vegetable stock. Stir in the tomato puree and thyme before adding the cauliflower, courgette and garlic. Bring to the boil, cover and leave to simmer for 15 minutes. Add the cabbage and basil and cook for 5 minutes or until the cabbage is tender. Season with black pepper to taste and serve.

INGREDIENTS

• Serves 8

• 2 tsp ground cumin
• 2 tsp chili flakes
• 2 tsp sumac
• 2 tsp thyme leaves, roughly chopped
• 2 tsp rosemary leaves, roughly chopped
• 3 garlic cloves
• Zest and juice of 1 lemon
• 3 tsp olive oil
• 1.25 kg sweet potatoes, cut into wedges

METHOD

Heat your oven to 200 degrees Celsius. Using a pestle and mortar crush all the herbs and spices together to make a rough paste. Spoon the mixture into a large bowl and stir in the lemon zest, juice and olive oil. Toss together with the wedges and cook in the oven for 30-40 minutes.

INGREDIENTS

• Serves 2

• 400g chickpeas, rinsed and drained *
• 1 garlic clove, chopped
• 1 red onion, finely chopped
• Handful of flat leaf parsley, chopped
• 1 tsp ground coriander
• 1 tsp ground cumin
• ½ tsp Harissa paste or chilli powder **
• 1 tbsp plain flour
• 1 tbsp sunflower oil
• 200g tomato salsa
• Cos lettuce leaves as wraps
• Green salad to serve
• Tomato Salsa
• 6 medium tomatoes, peeled and finely chopped
• ½ small red onion, very finely chopped
• 1 garlic clove, crushed
• Splash of white wine vinegar
• Squeeze of lime juice
• Handful coriander, chopped

METHOD

Combine all the ingredients for the salsa and put in the fridge until you need it. Pat the chickpeas dry and tip into a food processor along with the onion, garlic, parsley, spices, harissa paste or chilli powder, flour and some salt. Blend until a smooth paste. Then tip out and form into patties, make whatever size you prefer. Heat the oil in a frying pan and cook the patties for about 3 minutes on each size until lightly golden. Serve inside cos lettuce leaves with the tomato salsa and a green salad.

* If you use dried chickpeas you will need to cover them with water and leave to soak overnight or until doubled in size.

** You can use ready made harissa paste or you can follow our simple recipe to make your own INSERT LINK

INGREDIENTS

• Serves 2

• 400g chickpeas *
• 1 garlic clove
• 1 large pepper, roasted
• 1 tbsp tahini paste **
• Juice of half lemon
• 4 walnut halves, chopped

• To serve:
• 2 courgettes, cut into batons
• 2 carrots, cut into batons
• 2 celery sticks, cut into batons

* If you use dried chickpeas you will need to cover them with water and leave to soak overnight or until doubled in size.

METHOD

Put the chickpeas, garlic, roasted pepper, tahini paste and lemon juice into a food processor and blitz. Stir in the walnuts and serve with the vegetable crudités. 

** You can use ready made tahini or make your own. Toast 250g of sesame seeds in a large dry frying pan (be careful to move around frequently so they don't burn). Let them cool a little and then blitz in a blender. Once the seeds have broken down, slowly pour in extra virgin olive oil with the processor running. You may need 3-4 tablespoons, but keep going until you have a paste consistency. Homemade tahini will keep in the fridge in an airtight container for up to 6 months.

INGREDIENTS

• Serves 4

• 4 aubergines
• 1  large onion, finely chopped
• 700g jar of passata
• 3 tbsp tomato puree
• 2 cloves of garlic, sliced
• 1 clove of garlic, crushed
• Large handful of basil leaves
• 8 thin slices of parmesan cheese
• Pinch of chilli
• Salt and pepper
• Coconut oil
• 100-200ml of water
• 300g wholewheat macaroni pasta

METHOD

Peel the aubergines and make three incisions down the length of each one, equal distance apart. Divide the basil, parmesan cheese and sliced garlic into four piles, one for each aubergine. Stuff basil into the first incision, Parmesan cheese into the second incision and garlic into the third incision. Fry in coconut oil, turning frequently until soft (don’t worry if they char/burn as you can peel this away once they’re cooked). In a separate pan fry the onions and crushed garlic until soft then add the passata, tomato puree, water and chilli. Let it bubble away for 15 minutes then add the aubergines, breaking them up into large pieces. If the aubergines have charred/burnt, peel this away before adding them to the sauce. Season with salt and pepper and simmer for a further 30 minutes, adding extra water if needed. Serve with penne pasta and a sprinkling of Parmesan cheese.