Fennel Apple & Almond Soup

Jan 20, 2024

Fennel Apple & Almond Soup

A creamy fragrant soup utilising seasonal ingredients with the addition of fennel seeds to intensify the flavour. Fennel and particularly its seeds has been shown to have powerful antioxidant and anti-inflammatory properties as well as being beneficial for heart and digestive health.

Allergens: Almonds

Notes: Leftovers can be stored in an airtight container in the fridge and enjoyed within 4-5 days.

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Ingredients

2-4 tsp fennel seeds
1 tbsp olive or avocado oil
1 large onion diced
2 fennel bulbs
3 cloves garlic crushed
1 large eating apple, peeled, cored and cubed
75 grams almonds
¼ tsp ground black pepper
Pinch of salt
700g vegetable stock (3 tsp bouillon powder)
Toasted flaked almonds to garnish

Instructions

Step 1

In a large saucepan, over a low heat, gently dry roast the fennel seeds until fragrant stirring continuously for about 5-7 mins.

Step 2

Prepare the fennel by removing any tough stalks, cut the bulbs in half and remove the root core and roughly chop.

Step 3

Keeping the saucepan on a low heat add a tbsp of oil and when heated add the chopped onion and fennel and sauté for 8 mins.

Step 4

Add the garlic and apple and continue to cook gently for a couple of mins.

Step 5

Add the ground almonds and stock, cover and simmer for 15 mins.

Step 6

Check the vegetables are cooked then using a stick blender, blend to desired consistency.

Step 7

Serve hot and garnish with toasted flaked almonds and fennel fonds.

Anti Inflammatory Butternut Squash Soup

Jan 18, 2024

Anti Inflammatory Butternut Squash Soup

This warming spiced soup is full of anti-oxidants and anti-inflammatory ingredients. The beta-carotene found in the orange vegetables are a great anti-oxidant protecting the body from free radical damage and the curcumin found in turmeric is renowned for its anti-inflammatory properties and provides a good source of magnesium and B6.

Allergens: Celery

Notes: Store in airtight container for up to 4 days or freeze for up to 3 months.

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Ingredients

1 tbsp avocado oil

1 onion diced

1 carrot diced

1 celery stick diced

15g fresh ginger diced

1 large garlic clove minced

1½tsp ground turmeric

¼ tsp ground black pepper

¾ tsp Himalayan salt

450g butternut squash peeled and cubed

200g sweet potato peeled and cubed

400g can coconut milk

400g water or veg stock

Instructions

Step 1

Heat the oil in a large saucepan and then add the onion, carrot, celery and ginger and sauté for 5 mins over a medium heat.

Step 2

Add the garlic and spices and continue to cook over a low heat for a further 2 minutes, stirring continuously.

Step 3

Add the butternut squash, sweet potato, coconut milk and water (or stock), bring to the boil and simmer for 15 minutes.

Step 4

Once the vegetables are cooked through blend with a stick blender, adjusting seasoning to taste.

Step 5

Serve hot topped with fresh coriander, seeds and a drizzle of truffle oil or pour over shredded spinach and stir until wilted.

Creamy Miso Prawns & Butterbeans

Jan 18, 2024

Creamy Miso Prawns & Butterbeans

This versatile, quick and easy one-pan is packed with flavour and nutrients providing a balanced, satisfying dish. The prawns can be substitute for halloumi or tofu for a vegetarian version and the vegetables for what you have available.

Allergens: Shellfish, soya

Notes: Leftovers can be stored in an airtight container in the fridge and enjoyed within 2 days. The leeks, peppers and sprouts can be substituted for other vegetables try; spinach, carrots, bok choy, Chinese cabbage, kale etc.

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Ingredients

1 tbsp olive oil

½ large onion, diced

1 medium leek, sliced

2 large garlic cloves, fine chopped

1 yellow pepper, de seeded and large diced

8 brussel sprouts, sliced

1 tsp dried oregano

¼-½ tsp dried chilli flakes

50ml white wine

50mls water

1 tsp bouillon powder

1 can butter beans, drained and rinsed

150ml oat cream

3 tbsp sweet white miso paste

20-30 raw king prawns

Pinch or pepper

Squeeze fresh lemon

Instructions

Step 1

First prep all vegetables, cutting the leek lengthways and then into semi-circle slices and the sprouts in half through the root and then slicing each half.

Step 2

Dissolve the bouillon powder in 50ml hot water and set aside.

Step 3

Heat the olive oil in a large wok or saucepan with lid, add the onion and sauté for 3 mins over a medium heat until softening.

Step 4

Add the peppers and sauté for a further 3 mins before adding the leeks and garlic. Continue to cook for 2 mins stirring to ensure the leeks and garlic do not catch or colour.

Step 5

Next add the sprouts, oregano, chilli flakes and white wine and cook stirring for 30 seconds to allow the alcohol to burn off.

Step 6

Add the water and bouillon along with the butter beans, cover and cook over a medium heat for 3 mins until sprouts begin to soften.

Step 7

Meanwhile whisk the sweet miso paste into the oat cream before adding to the vegetables. Bring to a simmer, add the prawns cover and cook for 3-5 mins stirring occasionally until prawns are just pink and cooked through.

Step 8

Taste and adjust as required adding a pinch of pepper and a squeeze of lemon before serving.

Kale & Sweet Potato Egg Muffins

Sep 12, 2023

Kale & Sweet Potato Egg Muffins

These vegetable filled muffins make a great grab and go breakfast or light lunch served with a green salad and mayo. They are packed with protein from the eggs and quinoa and can easily be adapted to use up vegetables you have available.

Allergens: Eggs, Nuts (almonds in milk)

Quinoa flakes can be substituted for fine porridge oats. Leftovers can be stored in an airtight container in the fridge and enjoyed within 3-4 days.

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Sundried Tomato & Miso Mushroom Quinoa Porridge

Ingredients

olive oil for greasing

100g frozen chopped kale

100g quinoa flakes

6 tbsp nutritional yeast (or grated parmesan)

1 tsp baking powder

2 tsp dried oregano

1 tsp smoked paprika

½ tsp garlic powder

½ tsp salt

¼ tsp black pepper

Small sweet potato (approx. 100g), peeled & grated

10g fresh parsley, finely chopped

10g fresh chives, finely sliced

10 eggs

200ml unsweetened almond milk

Instructions

Step 1

Preheat the oven to 180°C fan and grease a silicon muffin tray.

Step 2

Place the frozen kale in a sieve over the sink and pore over boiling water from the kettle. Remove any large storks and leave to drain and cool.

Step 3

Combine quinoa flakes, nutritional yeast or parmesan, baking powder, oregano, paprika, garlic powder, salt and pepper in a large bowl.

Step 4

Add grated sweet potato, sundried tomato, parsley, chives and drained kale the stir to distribute evenly.

Step 5

Lightly whisk the eggs and milk in a bowl add to dry ingredients and stir until well combined.

Step 6

Ladle the mixture into the prepared muffin trays and bake for 20 minutes.

Step 7

Remove from the muffin tray and leave to cool on a wire rack.

Sundried Tomato & Miso Mushroom Quinoa Porridge

Sep 12, 2023

Sundried Tomato & Miso Mushroom Quinoa Porridge

A flavourful, nutrient dense and filling start to the day, perfect for a cold winter morning. The addition of quinoa increases the protein helping to avoid sugar spikes. The mushroom powder and miso paste pack a big punch of nutrients and meaty flavour. The buckwheat and seeds add nutrients and texture, while the sundried tomatoes add a deep tangy taste bringing the dish together.

Allergens: Soy in miso paste

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Ingredients

40g quinoa flakes

40g jumbo rolled oats

2tbsp buckwheat groats

1tbsp pumpkin seeds

1tbsp sunflower seeds

1tbsp mushroom powder

80g sundried tomatoes chopped

400ml liquid – see notes below

1tbsp white miso paste

Topping:

1 egg to poach

Chopped coriander to garnish

Mushrooms to pan fry

Instructions

Step 1

Place all ingredients, apart from the liquid, in a saucepan and stir to combine.

Step 2

Add the liquid and stir to thoroughly mix.

Step 3

Heat on the hob to a simmer and cook stirring regularly for 10mins until oats are soft and liquid has been absorbed.

Step 4

If serving with a poached egg and mushroom cook in a separate pans while porridge is cooking.

Step 5

Serve immediately topped with a soft poached egg and chopped coriander.

Notes

Liquid – ideally use bone broth and some soya or almond milk to make up to 400ml. If you do not have bone broth then use water and milk and add ½tsp vegetable bouillon powder. For the miso paste I used Clearspring white miso soup paste sachet. For the mushroom powder I used Sevenhills 7 mushroom blend. Leftovers can be stored in an airtight container in the fridge and enjoyed re-heated within 2-3 days. Alternatively you could use leftovers and make into a bread new recipe – coming soon!