Recipes

This recipe was given to me by my mother and is a great family favourite. This cake is light, moist and sumptuous and makes a wonderful dessert if served with mixed berries and crème fraiche. I have altered the recipe by replacing white bread crumbs with wholemeal bread crumbs (I actually use wheaten loaf crumbs) and sugar with xylitol. These alterations made no difference to the taste or texture of the cake but improve its nutritional status and lower its G L. Ingredients Ju

This soup can be served hot but is absolutely amazing served cold. For lunch serve with walnut bread, as a starter to an evening meal try crumbling some crispy bacon on the top. Ingredients 900g fresh peas (could use frozen) 1 Litre chicken or vegetable stock (Marigold is a good choice) 1 onion, chopped 1 clove of garlic,cruched ½ tsp nutmeg Salt & black pepper 2 limes, juice of 150ml ¼ pint crème fraiche or sour cream Method Place all the ingredients in a pan apart from the

Crumble is a particularly good autumn or winter dessert and an excellent comfort food. A basic crumble recipe can easily be turned into a healthy option by making a few changes to increase nutritional value, reduce its G L (Glycaemic load) as well as adding interest and flavour. Granulated Stevia and Xylitol are natural low G L alternatives to sugar but without the brain rotting chemicals associated with many artificial sweeteners. Ingredients Crumble Topping: 75g all purpose

This pizza is healthy in that the base is made from 100% wholemeal flour as opposed to most bought pizzas which are made from white flour.100% wholemeal flour contains fibre, B vitamins, vitamin E, minerals, protein all of which are stripped in the process of making white flour. The regular consumption of whole grain foods has been linked by researchers to a reduction of several diseases including heart disease and cancer, especially colon cancer. The Scala sauce is quite sal

Hummus is very nutritious and versatile. It is low G L and provides good sources of soluble fibre, protein, essential fats, magnesium, manganese, iron, folic acid, calcium, copper, phosphorous and zinc. This is a fairly basic recipe but you can use your imagination and add ingredients to enhance the flavour and texture. Olives, pesto, pine nuts, mixed seeds just to mention a few are all things that can be added to hummus. I like to add a generous heaped tablespoon of yogurt f

Mackerel pate is incredibly easy to make, nutritious and versatile. It is a great source of Omega 3, protein and contains a wide array of vitamins and minerals. Mackerel pate can be served as a starter with melba toast or as a snack with crudités or oat cakes or as a sandwich filling. This recipe uses low fat cream cheese. You are getting plenty of fat in this recipe from the mackerel although it is fat that will be very beneficial. Using full fat cream cheese would make the

Making vegetable and fruit based soups is one of the ways you can help towards reaching your ‘five a day’ quota over the winter months. Not only is this soup good for you but it smells and tastes of Christmas! Ingredients 250g tomatoes remove stalks but keep whole 250g apples, leave the skins, cut into 4 but leaving the cores 250g celery, its fine to the head end 25g butter 225g onion chopped 150ml dry sherry ¼ tsp of ground nutmeg A pinch of ground ginger & freshly ground bl

This recipe came from a 1988 edition of ELLE magazine and was part of a 10 Day Cleansing Plan. It is packed with good sources of carotenoids, in particular lycopene from tomatoes, so is great for sun protection. It's low GL, it's really easy to make and fabulous for Summer. Basic ingredients 100g onions,peeled and roughly chopped 100g cucumber, trimmed and roughly chopped 100g peppers trimmed and roughly chopped 600ml tomato juice3 00ml good quality freshly squeezed orange ju

This muesli is made by soaking energy giving oats over night (make sure you use jumbo oats) and adding a variety of foods to the mixture the next morning which will further promote good energy levels. Replacing ordinary oats with gluten free oats and making sure all the ingredients are organic would make this recipe suitable for a detox diet. Basic ingredients (organic where possible) 3 tbsp Jumbo oats Apple juice or milk for soaking ½ a chopped apple 2 tbsp low fat Greek yog

Ingredients Serves 2 4-6 sardines, depending on size,cleaned and gutted small handful fresh basil leaves Tomato sauce 1 carrot 1 small onion 1 stick of celery 1 clove of garlic all peeled and finely chopped 2tsp extra virgin olive oil 1 x 400g/14oz tin of chopped tomatoes 1 tbsp tomato puree 1 small glass of red wine 8-10 capers Salt & pepper Method 1.To make the sauce, sweat the first five ingredients together until soft but not coloured. Then add the tinned tomatoes, tomat

This recipe is gluten free containing ground almonds instead of flour which will increasing levels of fibre, protein, magnesium, manganese, tryptophan, copper, vitamin B2 and phosphorus. If you replace the sugar with xylitol this recipe would be very suitable for a low GL eating plan. It does however contain butter which is high in saturated fat so best eaten as an occasional treat rather than day to day Ingredients 200g good quality 70% dark chocolate 125g butter, softened

This is the easiest recipe ever and yet special enough for entertaining. It is also good at breakfast or as a morning or afternoon snack. Ingredients Serves 2 2 ripe kiwi fruit 4 tbsp Rachel’s Organ Coconut Greek Style Live Yoghurt Optional: a few raspberries, almonds or grated dark chocolate   Method Slice the kiwis and divide between 2 ramekins, dishes or glass bowls. Spoon 2 tbsp yoghurt on top of each bowl. Top with 3 to 4 fresh raspberries or a few toasted almonds or a l

This dahl recipe is packed with great nutrients: Lentils for fibre and protein, carrots for beta-carotene and vitamin C, onions for flavonoids and turmeric for its anti-inflammatory properties. This Dahl is the perfect low GL food and can be served on its own or with rice and I love it along side salmon and green vegetables. Ingredients Serves 4 2 tbsp butter /coconut oil 1 large onion or 1 leek chopped 1 carrot diced 3 cm piece fresh root ginger, grated 2 cloves garlic crush

Ingredients Serves 6 100g/4oz Dark chocolate 4 eggs 3 tablespoons water Vanilla essence Method 1.Separate the egg yolks from the whites. Beat the egg yolks with 1tbs water. 2. Melt the chocolate in a glass bowl over a pan of hot water taking care not to overheat and mix in the two remaining tsps water 3. Beat the egg whites till stiff being careful not to over beat. 4. Mix the egg yolk mixture into the melted chocolate then gently fold in the egg whites. Pour into ramekins or

If I'm in on a Friday night I quite often treat myself to fillet steak. I used to have it with a cream and peppercorn sauce but always felt that the double cream wasn't the healthiest of choices. I then discovered Salsa Verde which is olive oil based and full of delicious herbs, its absolutely divine with steak and so healthy! Ingredients 6 anchovy fillets 1 handful of capers 1 tbsp Dijon mustard 3 tbsp of Braggs apple cider vinegar 1 small handful of fresh mint 1 small handf

With the right ingredients and served with the right sides, curry can be a really healthy option. Serve with brown rice and green vegetables or a tomato, cucumber and yogurt salad. Ingredients (Serves 2 very hungry people or 3 not so hungry) 2tsp of coconut oil 1 onion peeled and chopped 1 thumb nail of chopped fresh ginger 1clove of garlic peeled and pressed 2 organic or free range chicken breasts ½ a Butternut squash peeled and grated 1 tsp each of ground cumin, turmeric an

This makes a great starter for a dinner party, simply garnish and serve with melba toast (wholegrain of course) or oatcakes. It can also be the basis of a light lunch served with salad. If you are diary free this can be made just with the taramasalata but you will need to be careful with it as it will be very soft in consistency. Thinking on my feet here but chia seeds would do the trick! Ingredients Serves 6 200g smoked salmon 150g of soft goats cheese 150g taramasalata 1 or

These are a delicious and Low GL sweet treat to have with a tea or a coffee or after a meal and ideal for Christmas. They are easy to make and a great one to get children involved with. 2.5 GLs per serving. Ingredients 100g dark chocolate (green and blacks or any other good quality chocolate) 40g of dried cherries (you can get theses in Holland and Barret) 40g pecan nuts 5 Nairns rough oatcakes (or 6 Nairns gluten free) 2tsp xylitol 40g flaked almonds Petit Four cases Method

I came up with this rich and exotic recipe in a quest to create a chicken liver pate which isn't laden with cream or butter and I'm more than happy with the results here. This recipe contains apple and avocado, its completely dairy free and could be served readily at any dinner party!   This is great serves with rustic wholegrain sourdough bread heated in the oven for extra crunch. If you are gluten free you can go for your favourite gluten free alternative or serve with glut

These delicious energy balls have no added sugar and are great for a post workout repair or a midmorning energy boost! Ingredients 100g dried unsweetened cherries 100g Cashew Nuts 2 heaped tablespoon of chia seeds 4 tablespoons of Hemp protein Desiccated coconut for rolling   Method 1. Soak the cherries in boiling water, just enough to cover and leave for 15 minutes.  2. Whizz up the cashew nuts in a food processor and put to one side.  3. Whizz up the soaked dried cherries u

This amazing Golden Paste is a culinary delight and an absolute must for anyone suffering from an inflammatory condition like arthritis or anyone wanting to super charge their immune function. You can add it to rice while its cooking and its great dissolved in a cup of hot coconut milk for a delicious beverage with amazing health benefits. Ingredients 1/4 cup Turmeric 1/2 cup Water 1/4 cup Coconut Oil A few twists of Black Pepper Method Put the Turmeric and the water in a pan

Granola is one of those foods which is packed with lovely health giving ingredients and ought to be really good for you. Unfortunately, many shop bought granola are excessively high in sugar and it really doesn’t need to be! This recipe of mine contains no added sugar or honey and it has a little bit of sweetness coming from the apple juice and the dried cherries. If you don’t find it sweet enough then it probably the contrast between this and the over sweetened supermarket b

This makes a wonderfully light bread which is great toasted for breakfast with nut butters and banana. This particular recipe is gluten and  grain free . You can play around with the dry ingredients to suit yourself. I have made this bread using  different mixtures including Teff and Rice flour and it always works well.   Ingredients 1 ¼  cups ground almonds 1 cup of mixed seeds (pumpkin, flax, sunflower, sesame ) ground 1 cup of mixed seeds (pumpkin, flax, sunflower, sesame

This recipe is so easy to make and so tasty. It provides a great source of omega 3 as well as being dairy free. It can be served as a dip, with a salad and is lovely with oatcakes as a snack. Suitable for a detox diet. Ingredients (choose organic where possible) 225g smoked mackerel 1/2 avocado juice and rind of half a lemon or lime 2 tbsp of chopped chives Himalayan pink salt and freshly ground pepper    Method Place all ingredients in a food processor and puree till smooth.

Cashew nut cream is a great clean and dairy free alternative to yogurt and cream. Is very rich so use sparingly on top of berries or as a dip. You can play around with the consistency making it as thick or as runny as you like depending on how you want to use it. If you are using it as a dip you may want to add more water. This recipe is vegetarian and vegan and can be used on a detox diet.   Ingredients (choose organic where possible) 1 Cup of raw cashews 1/4-1/2 cup of filt

This takes longer than normal porridge but it's well worth the effort. You could make a much larger portion of the sauce to use again on another morning. The sauce would also work well with Turkey on Christmas day or with ham and has the advantage of containing no added sugar. You might want to alter the quantities of the water and milk depending on how thick you like your porridge. You could try 1 cup of water and 1 cup of milk, assess the texture and alter if need be. Its a

This is a take on traditional Greek Salad but it is made with Tofu rather than Feta Cheese. This makes it suitable for a vegan diet or a detox diet or for those who are allergic or intolerant to dairy. Ingredients (choose organic where possible) (Serves 4) Salad Ingredients 450g Ripe, vine tomatoes cut into chunks 1 Cucumber1 small white salad onion 75g Kalamata black olives 225g Firm tofu Marinade Ingredients 60ml lemon juice 125ml water 125ml apple cider vinegar 1 tsp orega

This salad is a great way of using up left over turkey and makes an attractive, healthy and delicious lunch option to counter all the richness of traditional Christmas food.   The chestnuts make a great addition to this salad, adding some sweetness which is always lovely with cold meat.You can buy prepared chestnuts in the supermarket and they are a great standby to have in the cupboard at Christmas. They are brilliant for snacking on if you are feeling like something sweet

Don't be put off by the fact that this soup contains sprouts. I'm not particularly keen on sprouts myself but this soup is lovely. Like with all soups the better the stock the tastier the soup and this would be a great post Christmas day soup using stock made from the Turkey bones. If you have Brussels sprouts left over from Christmas day it is a great way of using them up too. If  you wanted to make this pre Christmas you could use a chicken or vegetable stock or a good qual

This sumptuous and naughty tasting recipe is the nearest you're going to get to an instant pudding and it has the added advantage of being sugar free and full of goodness. Its also completely gluten and dairy free and would be suitable for a detox diet. If you're  wanting to finish off a meal with a little sweet something which will not do you any harm then this absolutely fits the bill! Ingredients Serves 4 350g bag of frozen dark cherries 1 tin  organic coconut cream 160ml

This high-protein, grain-free banana pecan bread makes a delicious breakfast option. You’ll need a food processor or blender to grind the pecan nuts to form a flour-like consistency. I like this nut bread lightly toasted, spread with some soft goats cheese followed by crunchy almond butter ad a few thin slices of banana Method 300g pecan nuts ½ tsp cream of tartar ½ tsp baking soda 1 tsp cinnamon 4 free-range eggs 1 large ripe banana 2 tbsp olive oil or coconut oil 1 tbsp map

Ingredients Serves 2 1 tbsp coconut oil 1 onion, chopped 2 garlic cloves, crushed 1 tsp mixed dried herbs 115g button mushrooms, sliced 1 tsp vegetable bouillon powder 1 tbsp tomato purée 140g canned tomatoes 400g can borlotti beans, drained and rinsed salt and pepper Method Put the oil in a pan and sauté the onion, garlic and herbs for 2 mins Add the mushrooms and cook until soft Add the vegetable bouillon powder, tomato purée, canned tomatoes, beans, then season and simmer

This recipe for cooked Red Cabbage is from The Penguin Freezer Cookbook. When I buy red cabbage it is always more than I need, I shred it into my salads in small quantities but it is always in danger of getting past its best before I've used it all. As a hot vegetable it takes ages to cook so it makes so much sense to batch book cabbage and freeze it in smaller qualities. Cooked Red cabbage freezes very well, it doesn't spoil and almost improves! Ingredients 1.5 Kgs red cabba

A low carb meal that is both satisfying and healthy, this superquick courgetti spaghetti recipe makes for a great meal for those looking to cut down on carbohydrates. Ingredients 1 large courgette, washed and spiralized 1 clove of garlic, diced 2 slices bacon 1 or 2 eggs (depends on hunger) 1/3cup grated Parmesan Method In a frying pan, slowly cook bacon on both sides until crispy, remove and set aside Add garlic to pan and let brown slightly on a low heat Add the courgetti t

A deliciously creamy chia seed pudding which is as nourishing as it is satisfying. Packed with omega-rich fats and plant-based protein, it keeps you feeling full and energised for hours. Add a spoonful of cacao for a hint of chocolatey indulgence, all the pleasure, none of the guilt. Quick to prepare and perfect for busy mornings or a wholesome snack on the go. Ingredients Serves 1 20g chia seeds 100ml unsweetened almond, oat or coconut milk 1tsp maple syrup 1 pinch salt

Ingredients approx 12 servings 140g almonds 125g cashews 35g pumpkin seeds 35g sunflower seeds 35g unsweetened coconut flakes 40g coconut oil 40g raw honey 1tsp vanilla extract 1/2 tsp sea salt 50g unsweetened dried fruit e.g. goji, blueberries, cherries Method Preheat oven to 140C Place the almonds, cashews, pumpkin seeds, sunflower seeds and coconut flakes in a blender and pulse a few times to break into small chunks Place the coconut oil, raw honey, sea salt and vanilla ex

A fast healthy chicken tikka recipe for those on the go This delicious recipe is easy to prepare and make and is ideal for those looking for a quick, tasty health fix. The healthy chicken tikka recipe is best served with cauliflower rice or quinoa as opposed to traditional sides like white rice. Ingredients Serves 4 350g natural yoghurt 2tbsp tikka Curry Paste (Waitrose do a good one) 4 skinless chicken breasts Ingredients for the Raita 1 red onion, finely chopped ½ cucumber

There is nothing like a bowl of warm, nourishing soup, and this roasted red pepper and tomato version is bursting with vibrant flavour and goodness. Made with simple, wholesome ingredients and free from hidden sugars or additives, it is a healthy twist on a classic comfort food. Quick to prepare and full of natural sweetness from the roasted peppers, it is the perfect easy lunch or light supper. Ingredients Serves 2 290g roasted red peppers (jar), drained 270g cherry tomatoes

This recipe takes only 15 minutes to make and provides 6-8 delicious healthy oat muffins and they are vegan too. Ingredients Serves 4 135g oats 110g cooked butternut squash (steamed until soft) 1 tbsp maple syrup 1 tsp cinnamon ¼ tsp ginger ¼ tsp nutmeg 35g dried cranberries Method Preheat oven to 180C In a food processor combine all the ingredients except the cranberries Mix until well combined Add the cranberries and pulse a few more times until they are well mixed These ve

The festive season would not be complete without a mince pie or two, and with this healthier version, you can enjoy the tradition without too much of a overload. Made with wholesome ingredients and naturally sweet flavours, these mince pies are every bit as delicious as the classics, just a little kinder to your wellbeing. Perfect for baking at home and sharing over Christmas or whenever a little festive comfort calls. (Makes 25) For the filling 1 large apple, like Braeburn,