RECIPES
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Tasty Chickpea Stew
A rich and smokey chilli that combines borlotti, cannellini and kidney beans with spices, chilli and a hint of chocolate for an easy to make, easy to store meal.
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Serves 2
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Ingredients : ​​
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2 tbsp olive oil
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4 cloves of garlic, crushed
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1 large shallot, chopped
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100g sun dried tomatoes, chopped
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1 tsp dried oregano
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1 tsp chili flakes
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Pinch of salt and pepper
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2 tins of chickpeas, drained and rinsed
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475 ml stock
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2 tbsp tomato puree
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120g cashew nuts
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250g water
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120g spinach, chopped
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8-10 fresh basil leaves, chopped
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Optional parmesan cheese, grated
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Recipe of the Month-February
Method :
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Warm the olive oil over a low-medium heat in a large pan. Add the shallot and garlic and cook for a few minutes, stirring frequently
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Stir in the sun-dried tomatoes, oregano, chilli flakes, salt and pepper. Cook for a further minute
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Add the cashew nuts and 250ml water to a blender. Blend until creamy and smooth.
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Then add the chickpeas, stock, tomato puree, spinach and cashew nut cream. Gently simmer over a medium heat and cook for around 5 minutes, until warm and the spinach has wilted. Add more salt, pepper or chilli flakes as desired
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Remove from heat and stir in the fresh basil and optional parmesan. Serve immediately with crusty bread. Alternative saving suggestions include rice, pasta or a baked potato.
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Susan's Top Tips...
The cashew nuts will blend into a creamier paste if you soak in boiling water for 15-20 minutes first. Drain then add to the blender with 250ml of fresh water
If you're not a chickpea fan, use chicken, tofu or any other bean
You could substitute the cashew cream with a tin of coconut milk if you prefer.
Leftovers will stay fresh in the fridge in an airtight container for 5 days, and will freeze well too.
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3. Blend until creamy and smooth
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Smokey 3 Bean Chili
A rich and smokey chilli that combines borlotti, cannellini and kidney beans with spices, chilli and a hint of chocolate for an easy to make, easy to store meal.
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Serves 4 ​
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Ingredients : ​​
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1 large red onion, finely diced
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1 red pepper, sliced
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3 garlic cloves, crushed
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2 tbsp olive oil
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1 red chilli
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1 tsp ground cumin
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1 tsp smoked paprika
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1 tsp chilli powder
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1 tin of borlotti beans
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1 tin of cannellini beans
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1 tin of kidney beans
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600g passata
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1 stock cube
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1 tsp dried oregano
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2 tsp cocoa powder
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Recipe of the Month-January
Method :
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Heat the oil in a large pan and fry the onion, pepper and garlic gently for 3-4 minutes
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Deseed and chop the chilli. Add it to the pan along with the cumin, paprika and chilli powder and cook for a further 2 minutes
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Drain and rinse all three tins of beans and add them to the pan. Add the passata and 250ml of water
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Stir in the stock cube, oregano and cocoa powder and season with salt and pepper
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Bring to the boil and reduce to a simmer. Cook for a further 20 minutes until the chilli becomes like a thick stew. Taste and adjust seasoning then serve
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Susan's Top Tips...
Adjust the spices to your taste - leave out the fresh chilli and use only half the powdered chilli for a milder version
Leftovers will stay fresh in the fridge in an airtight container for 3-4 days, and will freeze well too.
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Avocado Toast with Poached Eggs
More of a breakfast suggestion than a recipe, this simple, filling option is full of goodness to keep you going. Over the holidays, we often have a little extra time to spend on breakfast, and this quick, easy-to-make dish uses minimal ingredients but delivers maximum benefits.
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Serves 1 ​
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Ingredients : ​​
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2 eggs
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2 slices of sourdough or whole grain bread
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Half an avocado
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2 tbps shaved parmesan cheese
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Salt and pepper for topping
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Fresh parsley for topping
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Quartered heirloom tomatoes for serving
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Recipe of the Month-December
Method :
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Bring a pot of water to the boil then turn off the heat and carefully crack the eggs directly into the pot. Cover the pot and poach for 5 minutes (or longer if harder yolks are required)
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While the eggs are cooking, toast the bread and mash the avocado, spreading onto each piece of toast.
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When the eggs are done, use a spatula to lift the eggs out of the water and place them on top of the toast. Sprinkle with parmesan cheese, salt and pepper and fresh parsley.
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Serve with fresh quartered heirloom tomatoes.
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Susan's Top Tips...
Adding a teaspoon of vinegar to the water before boiling helps the eggs stay together in the water..
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Recipe of the Month - November
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Enjoy a fresh take on classic bolognese with this nutrient-rich recipe. Lentils, onions and tomatoes form the hearty base, while fresh spinach adds a boost of vitamins and vibrant colour. A touch. of green pesto brings it all together for a delicious, flavourful twist.
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The lentils are packed with protein, tomatoes and spinach deliver antioxidants, Vitamins C and K while the warming ginger has anti-inflammatory qualities and is often used to help fight off cold and flu.
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Serves 2
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Ingredients : ​​
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200g dried pasta
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140g dried red lentils, rinsed
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1 medium onion, finely chopped
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1 carrot, grated
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2 medium tomatoes, chopped
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1 tsp freshly grated ginger
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2 garlic cloves, crushed
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160ml vegetable stock
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1 tsp dried Italian herb mix (or oregano or thyme)
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1 tsp olive oil
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1 jar of pesto
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2 large handfuls of fresh spinach
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Lentil Bolognese Pasta
Method :
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Cook the pasta as per instructions on the packet
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Meanwhile, add the onion and garlic to a saucepan with the olive oil and fry for 4-5 minutes, until softened
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Add the ginger and fry for one more minute
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Then add the lentils, tomatoes, carrot, spice mix and vegetable stock. Cook, covered, for 15-18 minutes or until the lentils are cooked
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Add the pesto, spinach and cooked pasta. Cook until the spinach wilts
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Serve whilst hot. Garnish as desired and enjoy!
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Susan's Top Tips...
The recipe calls for dried red lentils but you could use tinned green lentils for ease and speed. Adjust the cooking time accordingly
Leftovers will store in the fridge for 3-4 days and it freezes well too so why not batch cook and store?
Using protein pasta, such as lentil pasta, will bump up the protein content
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Recipe of the Month - October
This month's recipe comes straight from my detox programme but don't let that fool you. It is super tasty and a regular in my house!
The cashews are packed with protein, the pumpkin provides a range of vitamins, zinc, iron, beta-carotene and omega-3 fatty acids, while the warming ginger has anti-inflammatory qualities and is often used to help fight off cold and flu.
Serves 4
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Ingredients:
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750g chopped pumpkin
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1 onion, chopped
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2 garlic cloves, diced
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1 tbsp fresh ginger, grated
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75g cashew nuts
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1 tsp coconut oil
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1 tbsp tomato puree
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2 tsp ground cinnamon
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3 tsp ground cumin
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1.2l vegetable stock or water
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Salt and Pepper to taste
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Pumpkin, Cashew and Ginger Soup
Method :
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​Add the onion, garlic and ginger to a saucepan with the coconut oil and fry until softened
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Add the dry spices and fry for another minute
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Add the pumpkin, tomato puree, cashews and stock to the saucepan and bring to the boil. Reduce the heat and simmer for 20-25 minutes until the pumpkin has softened
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Susan's Top Tips:
The recipe is for Pumpkin, but Sweet Potato and Butternut Squash work equally well. Or try a combination of two or all three!
Leftover soup will store in the fridge for 3-4 days and it freezes well too so why not batch cook and store?
Topping the soup with pumpkin seeds adds fibre as well as magnesium, iron and extra healthy fats!