This little dish can be substituted for potato salad. You can jazz it up by adding some toasted sesame seeds, chopped chives and gherkins. You can eat it with rye crackers or wrap it in lettuce leaves or nori sheets. If you wrap it in nori sheets you can add some grated carrot before rolling... just use your imagination ! :))

Yield: Makes 2 servings  

Ingredients

• 2 hard boiled eggs, coarsely chopped
  
• 3/4 cup cottage cheese*
  
• 1 teaspoon golden mustard
  
• 1/4 teaspoon salt
• 1/4 teaspoon dried dill
• 1/2 teaspoon lemon juice

Instructions

1. Combine all ingredients in a small bowl. Refrigerate until ready to serve.

Notes
*A thicker cottage cheese works best here. If yours contains more liquid, let it drain in a fine sieve before mixing.

Nutrition

• Calories: 145     Fat: 6.5 g    Carbohydrates: 3.5 g   Fiber: 0 g  Protein: 18 g
  

Recipe Compliments : Regan Jones, RD

This a summer pudding which I invented. It can be eaten as breakfast or as a refreshing afternoon snack. It is also high in protein so works well as a recovery snack after a workout. The chia seeds supply some protein and omega-3's ! It can be enjoyed by the whole family.

Ingredients:

450g Yogurt --> I use goat's/sheeps a brand which is not so sour in taste.
2 cups fruit (my favourite are strawberries, cherries, mixed forest fruits, apricots, peaches, nectarines)
3 Tablespoons chia seeds
2 Tablespoons raw unprocessed honey or other sweetener of choice
1 Tablespoon Stevia powder
2 Gelatin sachets (about a tablespoon each) dissolved in warm water

Add all the ingredients in a food processor. Blend for a minute. Pour the mixture into a bowl or mold,  place in the fridge for at least three hours to set. Enjoy !

Serves 6

3 Tablespoons fresh lemon juice
2 teaspoons mustard
1 Tablespoon apple cider vinegar
Sea salt to taste
3 Tablespoons tahini
3 Tablespoons water
2 heads butter or other green lettuce, shredded
2 green onions, sliced finely
1 cucumber, grated
1 small bunch red radishes, grated
4 cups cooked black beans (or use canned or from a jar )
2 Tablespoons minced fresh corriander OR 1 teaspoon ground corriander

Blend lemon juice, mustard, vinegar, tahini and water together to make the dressing. (For more Mexican dressing, use 3 Tablespoons salsa, 1 Tablespoon sesame oil, and 1/2 teaspoon salt or 1 teaspoon tamari). Assemble all other ingredients in salad bowl and toss with dressing.

serves 6

6 chicken breasts
6 pieces parchment paper
1 stalk celery, minced
1 onion minced
1 teaspoon thyme
1 teaspoon marjoram
1 teaspoon herb salt
Black pepper or cayenne pepper
6 Tablespoons lemon juice
6 Tablespoons dry white wine (optional)
parsley to garnish

Preheat oven to 190C.

Season chicken breasts on both sides and place on paper squares. Place celery, onion and herbs on the chicken, add lemon juice, pepper, and wine, and fold ends of paper upward to form a little package.

Bake for 30 minutes. Before serving garnish with fresh parsley.

Note: You can use a covered pyrex baking dish for baked chicken breasts not "en chemise."

Note:   I sometimes swop walnuts or sunflower seeds for the pine nuts and feta for the parmesan. Use your imagination ! :))

Makes 6 servings
 
Active Time  40 minutes    Total Time   40 minutes

Ingredients

1/3 cup extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon coarse kosher salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon dried crushed red pepper
2 pounds medium zucchini, trimmed
1/2 cup coarsely chopped fresh basil
1/4 cup pine nuts, toasted
Small wedge of Parmesan cheese


Preparation

Whisk oil, lemon juice, 1 teaspoon coarse salt, 1/2 teaspoon black pepper, and crushed red pepper in small bowl to blend.

Set dressing aside.

Using vegetable peeler or V-slicer and working from top to bottom of each zucchini, slice zucchini into ribbons (about 1/16 inch thick).

Place ribbons in large bowl. Add basil and nuts, then dressing; toss to coat.

Season to taste with salt and pepper.

Using vegetable peeler, shave strips from Parmesan wedge over salad 

I have an obsession with tahini and believe it is a neglected Mediterranean superfood which people are not giving enough attention to.

These muffins are a healthy treat and make for a great addition to a breakfast, a snack or a low sugar dessert.

Makes 8-9 muffins

Ingredients

3 Spotty bananas
1/2 Cup Coconut flour
1/4 Cup tahini
2  Eggs
2 tsp Cinnamon
2 tsp vanilla extract
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp sea salt

1. Preheat oven to 175C , and line a muffin tin with cupcake liners.
2. Combine bananas and tahini. You can use an electric mixer, but you can also manually mash together using a fork. Mix in eggs and vanilla.
3. Once all wet ingredients are combined, add cinnamon, baking powder, baking soda and sea salt, slowly pour in coconut flour until combined.
4. Scoop batter into 8 or 9 cupcake lines. Bake for 20 - 25 minutes, until a toothpick comes out clean.
5. Allow to cool completely so that the muffins stay intact.

Note: You could add a few raisins, cranberries or dark chocolate chips to sweeten them up a bit if you wish.

Did you know ? Chickpeas are a good source of protein and fibre - plus they're low in calories, just 46 cals per 28g.

A one pot dish that works brilliantly for lunch or dinner. Leftovers can be served cold or as a side dish.

Serves 4.

1 Tbsp. Olive oil
1 red onion, peeled and finely chopped
1 tsp ground turmeric
1 tsp ground cumin
1 tsp garam masala
1/4 tsp dried chilli flakes
250g brown basmati rice
600ml hot vegetable stock
400g can chickpeas, drained and rinsed
4 generous handful of spinach leaves
Juice of 1 un-waxed lemon
Generous handful of coriander leaves, finely choped
Generous pinch of sea salt or Himalayan pink salt

1. Heat the oil in a large saucepan over a medium-high heat and cook the onion for 2 minutes until softened but not browned. Add the turmeric, cumin, garam masala and chili flakes and stir through for 1 minute.
   
2. Pour in the rice and vegetable stock, reduce the heat to medium, then simmer for 8 minutes, stirring frequently to avoid the rice sticking.
   
3. Add the chickpeas and spinach and cook for a further 2 minutes.
   
4. Remove from the heat and stir through the lemon juice and coriander. Season with salt.
   

Not a lot of people believe me when I say creating a healthy meal in 20 minutes or less is possible. So I decided to put together these three recipes to show just how easy it can be.

In the same amount of time it would take you to sit through a drive-thru line, you can whip up these nutrient-dense, flavor-packed meals.

Stuffed sweet potatoes with a pea and avocado smash
Servings: 1-2

Ingredients

• 2 medium sweet potatoes
  

For the pea and avocado smash:

• 1 cup green peas
• 1 avocado
• 1-2 garlic cloves, chopped
• 1/4 cup red onion, chopped
• ~ 1 tbsp. olive oil
• sea salt, black pepper, and chili flakes to taste
  

For the spiced chickpeas:

• 1 can (jar) chickpeas, drained and rinsed
  
• ~ 1 tbsp. avocado oil (or oil of choice)
• 1 clove garlic, minced
• 1/4 cup red onion, chopped
• ~ 1 tsp. smoked paprika
• 1/2 tsp. cumin
• 1/4 tsp. cayenne
• a pinch of chili flakes and salt to taste
  

For the maple tahini dressing:

• 4 tbsp. tahini 
• 1  tbsp. maple syrup (honey) - use less if you want it less sweet.
  
• 1 1/2 tbsp. lemon juice
• 1 clove garlic, minced
• 2 tsp. apple cider vinegar
• 1 tsp. olive oil
• sea salt and black pepper

Directions

1. Poke holes in your sweet potatoes and cook in a steamer or boil them until tender, around 10-15 minutes depending on the size.
   
2. For the chickpeas: In a small pot over medium heat, add your avocado oil, garlic, onion, and spices and cook for around 1-3 minutes. Next, add your chickpeas and cook for 5-10 minutes until you’re ready to serve.
3. For the pea and avocado smash: In a blender or food processor, add all your ingredients and blend/pulse until you’ve reached your desired consistency.
4. For the dressing: In a medium bowl, whisk together all the ingredients until thoroughly combined.
5. Cut open your cooked sweet potatoes, stuff with the pea and avocado smash and chickpeas, and then drizzle with the maple tahini dressing. Serve with any other vegetables if desired.

Basil cashew pesto pasta
Servings: 2

Ingredients

• 8 oz. box of brown pasta
  
• 2 cups fresh basil
• 1/4 cup raw cashews
• 2-3 garlic cloves
• 1/4 cup + 2 tbsp. nutritional yeast
• 1/4 cup + 3 tbsp. olive oil
• 2 tbsp. lemon juice
• 1/3 tbsp. sea salt
• 1/2 tbsp. black pepper

Directions

1. Add your box of pasta to salted boiling water and cook until al dente.
2. Using a blender or food processor, add in garlic, 3 tbsp. olive oil, cashews, and black pepper. Blend until smooth.
3. Add the nutritional yeast and salt to the blender. Pulse until combined.
4. Add the basil and the rest of the olive oil and blend again until everything is incorporated.
5. Pulse in the lemon juice.
6. Drain and rinse your cooked pasta, add back to the pot, and mix with your cashew pesto until everything is coated. You might have extra pesto (but that’s not a bad thing).

 
 
Easy spiced lentils
Servings: about 4

Ingredients

• 15 oz. can cooked lentils, drained and rinsed
• 3 garlic cloves
• 1/2 onion, chopped
• 1 large red bell pepper, seeds and stem removed
• 2 tbsp. tomato paste
• 1 tbsp. maple syrup
  
• 1/2 tsp. sea salt and more to taste, if desired
• 1 tbsp. smoked paprika
• 1 tsp. ground cumin
• 1 tsp. ginger, finely grated
• 1/2 tsp. ground turmeric
• 1/4 tsp. cayenne pepper
• 2 tbsp. lemon juice
• 3/4 cup fresh cilantro

Directions

1. In a blender or food processor, add in garlic, onion, bell pepper, tomato paste, maple syrup, sea salt, spices, ginger, and lemon juice. Blend thoroughly, then taste to see if you need to add anything.
2. To a large pan or pot over medium-low heat, add your drained lentils, fresh cilantro, and sauce. Stir until well-combined and heated all the way through.
3. Serve with brown rice, wholegrain noodles, or vegetables.
   

 

1 cup coconut flour
2 Tbsp. nut butter
1 scoop protein powder (good choices are chia, flax, pea)
1 cup almond milk
2 eggs
1 Tbsp. honey
1 tsp. baking powder

Mix all ingredients well and add a tablespoon of mix in cupcake papers. Bake in the oven for about 15-20minutes or until a toothpick comes out clean.

These are great as a morning or afternoon snack.

These tasty muffins are the perfect brekkie, and sure to keep you feeling full till lunch.

Ingredients

• olive oil
• 600 g sweet potatoes or ½ a butternut squash
• 4 spring onions
• 1-2 fresh red chillies
• 6 large free-range eggs  ---> to reduce fat use 3 eggs and 3 egg whites (weight-loss)
  
• 3 tablespoons cottage cheese or unsalted anari cheese
  
• 250 g wholemeal self-raising flour or chickpea flour (gluten free / high protein)
  
• 50 g Parmesan cheese
• 1 tablespoon sunflower seeds
• 1 tablespoon poppy seeds
  

Method

1. Preheat the oven to 180°C/350°F/gas 4. Line a 12-hole muffin tin with paper cases or 15cm folded squares of greaseproof paper, then lightly wipe each one with oiled kitchen paper.
2. Peel the sweet potatoes or squash and coarsely grate into a large bowl. Trim the spring onions, then finely slice with the chilli and add to the bowl, reserving half the chilli to one side.
3. Crack in the eggs, add the cottage cheese and flour, then finely grate in most of the Parmesan and season with sea salt and black pepper. Mix until nicely combined.
4. Evenly divide the muffin mixture between the cases. Sprinkle over the sunflower and poppy seeds, then dot over the reserved slices of chilli.
5. Use the remaining Parmesan to give a light dusting of cheese over each one, then bake at the bottom of the oven for 45 to 50 minutes (if using squash, it’ll be a bit quicker – check after 35 minutes), or until golden and set.
6. These are amazing served warm 5 minutes after taking them out of the oven, and good kept in the fridge for a couple of days. Enjoy 2 muffins per portion.

TipsI like to make the muffin mixture and divide it up the night before, ready to bake fresh in the morning – that way you can even bake off portions as and when you want to eat them.

Adapted Recipe : Compliments: Jamie Oliver