Kale pesto

One of my favourite recipes from the 7 Day Sugar Reset and a staple in my house for quick and easy lunches, snacks and dinners.

This vibrant pesto is delicious and versatile. Serve with pasta, as a sandwich filling, spread on socca or savoury crepes, as a dip or a topping for baked eggs.

Serves 4 as a pasta sauce (2 tbsp per person with 75g of brown rice, lentil or wholewheat spelt pasta. Drizzle extra olive oil on top to serve).

Serves more as a spread or dip. 

Ingredients

• 150g kale (stalks removed)
• 25g almonds (soaked in filtered water for 8-12 hours before use)
• 1 clove of garlic
• Juice of one lemon
• 3 tbsp extra virgin olive oil
• Grated pecorino to taste, or use half an avocado for a dairy free version

Wash, remove stalks and roughly chop the kale, then blanch with boiling water for around 30 seconds. Rinse in cold water, drain and pat dry with kitchen towel. 

Crush the garlic, squeeze the lemon, chop the almonds and combine with the olive oil and the pecorino or avocado in a food processor. Blend to form a paste. 

Add the greens and pulse for a rough texture, or blend longer for a smoother pesto. 

Store in the fridge in an airtight container for up to 3 days. 

Chocolate orange orbs

If you're craving a sweet treat, why not opt for something full of anti-oxidants, fibre and good fats that will hit the spot (without any of the processed, refined sugars, oils or carbs).

These orbs make a great treat, and would be an ideal high energy snack during labour (if you feel like eating). Make some up and keep them in the fridge/freezer so you have them on hand.

While this recipe does include chocolate, it's in the form of cacao, it's un-processed form. This preserves more of the beans' nutrients and active enzymes.

Cacao is particularly high in antioxidant flavonoids and minerals. But while it has some nutritional benefits, it also contains some less beneficial substances including caffeine (which should be limited in pregnancy) and oxalic acid, which blocks calcium absorption.

So while cacao in its pure form is way better for you than processed chocolate, treat it in the same way: keep it for treats.

Just sweet enough

Medjool dates are a brilliant sweetener. Their gooey texture adds a caramel-like richness and unlike many other sweeteners, they also contain fibre to support healthy digestion (so these orbs may help to combat constipation - win win!). 

The quantities I use in this recipe create quite a bitter flavour. How sweet you like your orbs is down to personal taste, but I'd recommend trying these proportions first and adding another date if you prefer more sweetness.

Chocolate orange orbs

Makes 9

Ingredients

1tbsp raw cacao powder
1tbsp ground almonds
1tbsp coconut oil
2 medjool dates - chopped
1/2 tsp ground cinnamon
Zest of half an organic orange
Pinch of sea salt

Mix all ingredients in a food processor and then roll into balls, using a teaspoon of mixture for each one.

Lay the orbs out on greaseproof paper. Cover and refrigerate for at least an hour so they set and become firm.

Remove from the fridge, sprinkle half a teaspoon of cacao into a bowl and roll each orb in the powder to coat it, shaking off any excess. 

Serve straight from the fridge or at room temperature. 

Protein boosting roasted veg & quinoa salad

A roasted veg salad is perfect for winter lunchtimes. It's really easy to make, nutrient dense and satisfying enough to see you through the afternoon. Serve it warm and freshly made, or pre-cook the ingredients, keep them in the fridge and throw them together for something quick when you need it or take it into work as a packed lunch.

You can make variations of this salad with whatever veg you've got in the fridge. In this version, I mix the roasted beetroot, carrot, red pepper and onions with peas and quinoa to up the protein content, and add mixed salad leaves to pack in some greens.

These ingredients are an ideal combination for pregnancy - beetroot is rich in iron and boosts the immune system, while carrot and red pepper are great sources of beta carotene, converted to vitamin A in the body and which supports your baby's growth and development.  Greens add some extra folate, magnesium and vitamin C - all key nutrients for supporting your growing baby.

Although entirely plant-based, this salad is great for boosting protein - quinoa is one of the only plant-based foods which contains all the essential amino acids to build proteins. And during pregnancy, your body needs protein as it builds your baby's cells, tissues and organs as well as your own tissues to form the placenta, increase blood volume and prepare for milk production. Including protein with every meal can also help to balance your blood sugar so you feel more energised and fuller for longer. Balancing blood sugar is especially important if you are feeling tired or nauseous.

The lemony tahini dressing - as well as giving the salad a fiery kick from smoked paprika (you can omit the paprika if you like), provides some calcium and additional Vitamin C.

Ingredients
Serves 2 (heartily)

Salad
1/2 cup quinoa
1/2 cup frozen peas
Handful of mixed salad leaves (I used rocket, watercress & spinach)
2 carrots
1 large beetroot
1 red pepper
1 red onion
2 tbsp avocado oil (coconut oil would work too)

Dressing
1 tbsp tahini
1 tbsp olive oil
Juice of half a large lemon
1/4 tsp sumac
1/4 tsp smoked paprika 

Soak the quinoa in water, ideally overnight, and rinse well. Preheat the oven to 180°.

Place the quinoa in a saucepan, add 3/4 cup of boiling water (or 1 cup if the quinoa is un-soaked), bring to the boil, cover and simmer for 15 minutes until the water has been absorbed.

Chop the carrots, beetroot, pepper and onion. Place in a roasting tin and coat with the avocado oil. Roast for 40 minutes, turning halfway through.

Put the peas in a bowl of boiling water for a minute, then drain.

Mix all the salad ingredients together, adding the chopped mixed leaves.

Combine the dressing ingredients, mix well, then drizzle over the salad and serve.

If you want to split this into two separate lunches, I recommend mixing the peas and quinoa, but storing the rest of the salad ingredients and the dressing separately in the fridge for up to 3 days.

Folate-rich Frittata

This is the greenest frittata you ever did see. Peppery leaves, fragrant herbs and juicy courgettes are the stars of the show.

Because the veg and herbs are added raw to the frittata, their fresh flavours are preserved. It's also quick and very easy to put together, making it perfect for Sunday brunch or a simple week night dinner. 

Super-leaves

Watercress and rocket have a pleasantly bitter taste, which helps to stimulate enzymes needed for proper digestion. These leaves are also rich in folate - essential for DNA production, healthy blood, growth and development. Folate is a key nutrient for you and your baby, and including foods rich in this vitamin is essential throughout your pregnancy - and beyond.

Mighty eggs

While it might seem that the eggs blend into the background with all these vibrant greens, they add all-important texture and nutrients. Eggs are a good quality complete protein, meaning they provide us with all the essential amino acids that our bodies need to function properly, and that your baby needs to grow. They also contain anti-inflammatory omega 3 essential fatty acids and vitamins A, D and E, as well as energy boosting B-vitamins. Eggs are rich in choline, which plays an important role in the development of your baby's brain and spinal cord too.

Use organic, free-range eggs to ensure higher nutrient content and to know that chickens have had less exposure to pesticides plus space and access to fresh air and sunlight.

Herby green frittata

Serves 2

Ingredients

Wash all leaves and herbs thoroughly

4 medium free-range, organic eggs
75g mixed watercress and rocket leaves (watercress stalks removed) 
1 large handful of basil leaves
1 handful of chives
1 courgette
30g sun dried tomatoes
3 spring onions
2 garlic cloves
Couple knobs of organic butter for cooking
Salt and pepper

In a medium mixing bowl, beat the eggs. Roughly chop the watercress and rocket leaves, chives and basil. Grate the courgette and add all greens to the eggs. Mix well, adding a pinch of salt and pepper.

Finely chop the spring onions, garlic and sun dried tomatoes, and lightly fry in a little butter on a low heat for a couple of minutes.

Remove from the pan and combine with the greens and egg mixture. Add another knob of butter to a large skillet on a low heat and add the mixture, patting it down into the pan evenly. Cook on the hob for 10 minutes, then place under a medium grill for an additional 7-10 minutes until the top of the frittata starts to turn golden.

Serve alone or with a side salad of tomatoes dressed with lemon juice and extra virgin olive oil.

Roasted veg salad with smoky tahini dressing

A roasted veg salad is perfect for winter lunchtimes. It's really easy to make, nutrient dense and satisfying enough to see you through the afternoon. Serve it warm and freshly made, or pre-cook the ingredients, keep them in the fridge and throw them together for something quick when you need it.

I often make variations of this salad with whatever veg I've got in the fridge. In this version, I mix the roasted beetroot, carrot, red pepper and onions with peas and quinoa to up the protein content, and add mixed salad leaves to pack in some greens.

The lemony tahini dressing has a fiery kick from smoked paprika which lifts the whole salad, works brilliantly with the sweetness of the beets, carrots and onion, and makes it into something altogether more exciting.

Ingredients
Serves 2 (heartily)

Salad
1/2 cup quinoa
1/2 cup frozen peas
Handful of mixed salad leaves (I used rocket, watercress & spinach)
2 carrots
1 large beetroot
1 red pepper
1 red onion
2 tbsp avocado oil (coconut oil would work too)

Dressing
1 tbsp tahini
1 tbsp olive oil
Juice of half a large lemon
1/4 tsp sumac
1/4 tsp smoked paprika

Soak the quinoa in water, ideally overnight, and rinse well. Preheat the oven to 180°.

Place the quinoa in a saucepan, add 3/4 cup of boiling water (or 1 cup if the quinoa is un-soaked), bring to the boil, cover and simmer for 15 minutes until the water has been absorbed.

Chop the carrots, beetroot, pepper and onion. Place in a roasting tin and coat with the avocado oil. Roast for 40 minutes, turning halfway through.

Put the peas in a bowl of boiling water for a minute, then drain.

Mix all the salad ingredients together, adding the chopped mixed leaves.

Combine the dressing ingredients, mix well, then drizzle over the salad and serve.

If you want to split this into two separate lunches, I recommend mixing the peas and quinoa, but storing the rest of the salad ingredients and the dressing separately in the fridge for up to 3 days.

Creative Vegetables cooking class

On Sunday 8 November I'll be running Creative Vegetables, a cooking class at the lovely Made in Hackney kitchen.

We'll be creating (and eating!) a variety of 100% plant-based, vibrant and seasonal dishes. The aim of the class is to show you how easy it is to make exciting, unusual and even unexpected flavours and textures with purely veggie ingredients. This class is for everyone - whether you're trying to eat more vegetables, looking for ways to make veg more appealing to your kids, or you're already a plant-based convert.

I'll also be sharing some information on the nutritional benefits of each recipe, which you'll be able to take away so you can recreate them in your kitchen at home.  

I'm really excited to be running this class at Made in Hackney. They're a fantastic organisation all about showing people the benefits of including more local, organic, seasonal and plant-based foods in their diets. These are food principles that I wholeheartedly support from a nutritional perspective as well as an ethical and environmental one. 

Details

• When: Sunday 8 November, 12.30-3pm
• Where: Made in Hackney
• How to book: info@madeinhackney.org / 020 8442 4266
• Cost: This is a community class, with a suggested minimum donation of £5, but no one will be turned away due to lack of funds.

Hope to see you there!

Nutritional therapy - how we can work together

I'm excited to share that I am practising as a qualified Nutritional Therapist and seeing clients in north London. 

Why see a nutritional therapist?
Maybe you're interested in nutrition, but aren't quite sure how to navigate all the information out there. Maybe you'd like to eat better but just don't have the time or energy to cook from scratch. Or you might have a chronic health condition that you'd like support with. People come to nutritional therapy for a range of reasons, but ultimately the motivation is the same: to feel better, both now and in the future. 

Making sense of 'healthy' 
More than ever before, we are aware of what we consume and the impact it has on our bodies and minds. While this is undoubtedly a positive shift in thinking, the multitude of conflicting messages about what and how we should be eating can be overwhelming. Is paleo the way to go, or should you be vegan? Is fat the enemy, or is it really sugar?

What is nutritional therapy?
Nutritional therapy is the science-based application of nutrition to support individual health and wellness.

The word 'individual' is key. While there are some principles of healthy eating that are pretty universal, we're all individuals, and there's no one-size-fits-all approach to nutrition. In a nutritional therapy consultation I will focus on your unique characteristics to identify and address any nutritional imbalances specific to you.  

How I work
I practice naturopathic nutritional therapy using the functional medicine model, which looks at the inter-related functions of the body's systems to get to the root causes of symptoms. In addition to your symptoms, I will take into account your lifestyle, your past and present health and family history, as well as your preferences and beliefs. 

My aim is to empower you to make informed choices about food and lifestyle that support your health and wellness. As you know from my blog, I am passionate about food and your plan will reflect this, with tailored recipes and suggestions to suit your individual needs and tastes. 

Consultations
If you're interested in arranging a consultation, you'll find details of what's involved and costs on the services page of my site. Then get in touch with any questions or to arrange a time to meet.

Full details of my accreditation, professional membership and regulation are here. 

Find out what others say about working with me in these testimonials. 

Summer berry tarts

Plump, juicy berries are one of my favourite things about summer. I especially love blueberries and their softly sweet sharpness. 

When I was little, we would visit family in America every few summers. We had a great uncle who grew blueberries in his garden, and he would bring us buckets full to the brim with them. We would gleefully dig our hands into the depths of the buckets and stuff fistfuls into our mouths, leaving us with purple stained tongues and fingers. Those blueberry deliveries were always a highlight of our trips.

I've never found berries that taste quite as sweet as those, but these tarts come pretty close.

Berries with benefits

The deep purples, reds and blues of berries offer a clue to their nutritional benefits. Blueberries, raspberries and blackberries are all rich in phytonutrients, including anthocyanins. These powerful anti-oxidant compounds are responsible for berries' bright pigmentation, and help protect our tissues from oxidative stress and inflammation. 

In addition to being fantastic antioxidant sources, berries have a low glycaemic index, meaning they can support more stable blood sugar levels. Regulating blood sugar also prevents oxidative stress on tissues and inflammation caused by high blood sugar.

Now for the tarts

For the topping, I've used a mix of blueberries, raspberries and blackberries for different flavours, colours and textures. Blended together, this combination also make a delicious, deep purple filling.

Dates are used to sweeten the crust and filling, while lime zest gives some citrus tanginess to the filling and extra colour to the topping. The oat and ground almond crust provides the perfect crunch to balance the softness of the berries.  Super quick and easy to make, these tarts are a perfectly unfussy dessert, and their rustic (aka messy) prettiness is part of their charm.

The tarts are vegan, and you can make them gluten free by using gluten free oats.

Ingredients

Crust
1/2 cup ground almonds
1/2 cup rolled oats
Pinch of himalayan/sea salt
3 medjool dates
2 tbsp coconut oil

For the filling and topping, I used a small punnet each of raspberries, blackberries and blueberries and 1 organic unwaxed lime.

Filling
1 cup mixed raspberries, blackberries and blueberries
1 date
1 tbsp ground almonds
Grated zest of half a lime

Topping
2 cups mixed raspberries, blackberries and blueberries
Grated zest of half a lime 

Preheat the oven to 180 degrees (fan assisted)

Put the crust ingredients in a food processor and blitz until you have a smooth, sticky consistency that can be rolled into a ball. The mixture will also feel pretty oily, this will help to give it crunch once it's baked.

Divide the crust mixture into six pieces, and roll out each into discs between two sheets of baking paper so they fit your paper baking cups (I used 2 1/2 inch cups). Place the filled paper baking cups on a muffin tin. The mixture might break off a bit, just press back in and fill any holes with your fingers. 

Bake in the oven for 8-10 minutes, removing when the edges start to brown. Leave to cool.

In your clean food processor, add the filling ingredients and blitz until fully mixed. Put a tablespoon of mixture into each of your cooled crusts and then top with the mixed berries and grated lime zest.

Quench your thirst with flavour

We all know that water is good for us, and how important it is to stay hydrated. But that doesn't always mean we drink the recommended two litres a day. In the summer months with the extra heat, humidity and poor air quality, it's especially important to keep on top of your water game. 

The majority of nutrition clients I've seen this year don't drink enough water, and this manifests in all sorts of ways - headaches, low energy, skin problems, urinary tract infections, constipation..... the list goes on. In follow up appointments, clients are often surprised by how much better they feel, simply because they've increased their water intake.

If you're one of those people who finds water boring, these fresh and flavoursome infusions are the perfect way to jazz things up. They're just what you need to ditch those sugar-laden squashes and cordials. 

This post doesn't give exact quantities for each infusion, so  you can experiment a bit to find a balance you like. As a guide, I've used around a litre of filtered water for each infusion. 

Make sure all fruit and herbs are washed thoroughly. I recommend using organic ingredients - especially organic and un-waxed citrus, as you'll be leaving the skins on to get the flavour of the peel. When you've added the fruit and herbs to the water, give them a mix and gently bruise them with the back of a spoon to release the flavours.

These infusions work well at room temperature, but you can also store them in the fridge in an airtight glass bottle for a couple of days to allow the flavours to really take hold.

Cucumber and mint

Peel a small cucumber and then use your peeler to create long, fine cucumber ribbons. Add these with a large handful of mint leaves and a squeeze of lemon to water. 

Orange and rosemary

Thinly slice around half a medium orange and add with a few sprigs of rosemary to water.

Strawberry, basil and lemon

Use a large handful of strawberries. Remove the tops, cut into halves and add to water with a large handful of basil leaves and a few thin slices of lemon.

Pink grapefruit

Allow a couple of thin slices of grapefruit per glass.

Hazelnut granola with raspberry puree

Whipping up a batch of homemade granola is one of the easiest ways to transform breakfast from a functional bowl of cereal to something that you'll actually look forward to. 

Cereal is the go-to breakfast for many of us because it's quick, easy and requires little thought in the bleary-eyed early morning. But shop-bought varieties are often high in sugar and salt. They can contain dodgy hydrogenated oils and not enough protein or good fats to keep energy levels stable until lunch. Considering all this, they're also pretty expensive.

This granola bears no resemblance to those cereals. It has slow energy releasing oats, hazelnuts and pumpkin seeds for vitamins and minerals, anti-microbial and satiating coconut oil, and high fibre prunes. Cinnamon, my all time favourite spice, brings warmth, sweetness and blood sugar balancing chromium. And once you've bought the ingredients, it costs less to make it in batches than what you'd spend on cereal boxes. All in all, it's guaranteed to put your shop-bought cereal to shame. 

The granola would be delicious alone with nut milk, or you could make it into something pretty spectacular with some raspberry puree and natural yoghurt. Either way, it will last you for breakfast all week. 

The quantities in this recipe will make enough granola for about 5 servings and you'll have enough raspberry puree to go with that amount. 

Hazelnut granola

Ingredients

2 cups rolled oats (I use gluten free)
2tbsp coconut oil
1tsp maple syrup
2 heaped tbsp desiccated coconut
1/4 cup chopped hazelnuts
1tbsp pumpkin seeds
5 chopped prunes
2tsp ground cinnamon

Preheat the oven to 150 degrees (fan assisted). In a large saucepan, melt the coconut oil and stir in the maple syrup. Remove from the heat and stir in the oats, making sure they are coated in the oil. Add all the other ingredients and mix well. 

Line a baking tray with greaseproof paper and spread the mixture over it. Bake in the oven for 40-45 minutes until golden, checking and turning the granola every 10 minutes or so to make sure it doesn't burn. 

Remove from the oven and allow to cool, before transferring to an airtight container. 

Raspberry puree

Ingredients

125g raspberries (and a few extra for topping)
1tbsp lemon juice

Blitz the raspberries and lemon juice in a food processor until you have a smooth liquid. Store in an airtight jar in the fridge. Will keep for a few days.

To serve, mix a tablespoon of the raspberry puree with some natural yoghurt and layer the granola over the top. Add a sprinkle of bee pollen and a couple of raspberries.

Nut milk 2 ways - straight up almond & cash-pistach

Nut milk is one of the most easy but satisfying things to make. The thought of making milk from nuts might seem strange or difficult at first, but with a couple of simple tools it's a breeze.

You can make plain milks to use everyday in porridge or smoothies, or more fancy versions for something a bit more indulgent. Either way, it goes without saying that fresh homemade nut milk tastes miles better than anything you'll buy pre-packaged. And it contains only the whole food ingredients that you choose; no added sugar or weird preservatives.

It's also fun to experiment with different nuts. My current favourites are almond, pistachio and cashew, as featured in these recipes. Next on my list to try are hazelnuts, macadamia and Brazils - the possibilities are endless!

Not only does nut milk taste amazing, but it's also a nutrient-dense alternative to dairy. As well as being a fantastic plant-based source of protein and good fats, almonds, pistachios and cashews are fibre-rich sources of a number of vitamins and minerals, including vitamin E, copper, magnesium and zinc. Whether you follow a dairy free diet or not, I urge you to try it. 

In this post I'm going to share the recipe for straight up almond milk and also something a bit more special. My cashew & pistachio milk with cinnamon, cardamom and date is a kind of plant based, wholefoods milkshake. Perfect as a mid afternoon treat or a decadent addition to a weekend breakfast.

The only kitchen tools you'll need for these recipes are a blender and a nut milk bag or muslin cloth to strain your milk. You can buy nut milk bags online or they're stocked in many health food shops. 

Both these recipes call for soaking the nuts overnight before using them. This is to make them more digestible and their nutrients more available for absorption. Soaking nuts also softens them and makes them plumper, improving the texture of the nut milk.

Straight up almond milk

Makes approx 600ml/1 pint

Ingredients

1 cup almonds (soaked)
3 cups cold water
Pinch of salt

Cover the almonds in cold water and soak overnight. Drain, rinse well (removing any skins that have separated from the almonds) and place in the blender with the water and salt. Blend on high speed until the mixture is smooth.

Put your nut milk bag/muslin over a large bowl or jug and pour the liquid through. You'll need to squeeze the bag/cloth really well until only pulp is left behind.

Pour your strained nut milk into an airtight container and keep in the fridge for up to 3 days.

Cash-pistach nut milk

Makes approx 600ml/1 pint

Ingredients

1/2 cup cashews (soaked)
1/2 cup pistachios (soaked)
1tsp cinnamon
1/4tsp ground cardamom
1 medjool date
2 cups cold water
Pinch of salt

Cover the cashews and pistachios in cold water and soak overnight. Drain, rinse well (removing any skins that have separated from the pistachios) and place in the blender with the water and salt. Blend on high speed until the mixture looks smooth.

Put your nut milk bag/muslin over a large bowl or jug and pour the liquid through. You'll need to squeeze the bag/cloth really well until only pulp is left behind. Now rinse out your blender to remove any bits of ground nuts and pour the strained milk back in with the spices and date. Blend until smooth.

Serve immediately or pour into an airtight container and keep in the fridge for up to 3 days.

Note: It's normal for nut milk to separate a little, just give it a shake or stir if it does. You can use the pulp from straining the milk in energy balls or truffles

Cauli, kale and coconut soup

Cold days and dark nights call for nourishing soups. This recipe was born last Sunday night after a long journey home from a weekend away. I wanted to knock together something comforting and quick and I had cauliflower and cavolo nero (AKA Tuscan kale) in the fridge from my Growing Communities veg box. I made the soup for dinner that night and then took leftovers into work for lunch last week. It's so good I was happy to make another batch to work my way through for this post.

This really is a speedy, throw-it-together recipe. The only thing it's useful to have made up before hand is stock. I used chicken stock, but vegetable stock would work too. I always keep a supply of homemade chicken stock in the fridge as it's packed full of nutrients and a brilliant base for soups, stews and sauces. It's great as a hot drink too (especially if you're feeling under the weather). There's a reason why chicken soup is used in so many cultures as a healing food. Hemsley & Hemsley are great advocates of stock - or 'bone broth' - and they give a useful explanation of its health benefits and directions for making it here.

Combined with the stock and turmeric, the cruciferous veggies make this soup a truly anti-inflammatory meal. Cauliflower and cavolo nero contain a type of phytochemical called glucosinolates, which are thought to have cancer protective properties. They are also fantastic sources of vitamins and minerals including vitamins A, B's, C, K, and the minerals copper, iron, magnesium and manganese. This all-star combination makes them anti-inflammatory, antioxidant and supportive of detoxification processes.

The key to getting the most from these veggies is not overcooking them, which is why I keeping cooking time short and sweet. By using the liquid the veggies are cooked in for the soup, you'll also preserve any nutrients that have leached out during cooking.

Cauli, kale and coconut soup

Serves 4

Ingredients

200ml coconut milk (I use Biona full fat) - and a little extra for serving
500ml chicken stock
150g cavolo nero, roughly chopped
150g cauliflower (including leaves) roughly chopped
1tsp turmeric
Good grind of sea salt and pepper
Handful of cashews - ideally soaked for a few hours beforehand
1 clove garlic, crushed

Combine the stock, coconut milk, garlic and turmeric in a large pan and bring to a boil. Once bubbling, add the cauliflower, cavolo nero, salt and pepper. Cover and simmer for 5 minutes until the cauliflower is just tender but still firm.

Allow to cool for another 5 minutes then add to a blender/food processor with the cashews. Blend on high speed until you get a completely smooth and creamy consistency.

Serve with an extra drizzle of coconut milk on top.

Indulgent chocolate orange truffles

Happy 2015! I'm starting the year with a celebratory recipe. It's simple to make, full of anti-oxidants, fibre and good fats and it's completely indulgent.

Indulgence might seem an unlikely angle to take with a new year's recipe. The beginning of the year often comes with a list of don'ts, won'ts or things to give up in the name of self-improvement. But feeling guilt and failure when we stray from these aren't great for us, or our ability to make lasting changes.

Positive resolutions

My philosophy is that resolutions should be positive. Saying 'I'm going to eat more un-processed whole foods' is much more appealing and achievable than saying 'I won't eat any processed foods again, ever'. It's also about being realistic - are you really going to stop loving chocolate and never eat it again? Or could you resolve to eat it less often and in a healthier form?

Treating yourself doesn't have to be bad for you, as this recipe perfectly illustrates. So in the name of balance, I bring you indulgent chocolate orange truffles. A treat for January and beyond.

Love chocolate? I should cacao

Raw cacao is the un-processed form of chocolate. It's made by cold pressing cacao beans (rather than roasting them to produce cocoa). This preserves more of the beans' nutrients and active enzymes. Cacao is particularly high in antioxidant flavonoids and minerals. But while it has some nutritional benefits, it also contains some less beneficial substances including caffeine and oxalic acid, which blocks calcium absorption. So while cacao in its pure form is way better for you than processed chocolate, treat it in the same way: keep it for treats.

Just sweet enough

Medjool dates are a brilliant sweetener. Their gooey texture adds a caramel-like richness and unlike many other sweeteners, they also contain fibre. 

The quantities I use in this recipe create quite a bitter flavour. How sweet you like your truffles is down to personal taste, but I'd recommend trying these proportions first and adding another date if you prefer more sweetness.

With health and happiness for 2015! x

Indulgent chocolate orange truffles

Makes 9 truffles

Ingredients

1tbsp raw cacao powder
1tbsp ground almonds
1tbsp coconut oil
2 medjool dates - chopped
1/2 tsp ground cinnamon
Zest of half an organic orange
Pinch of sea salt

Mix all ingredients in a food processor and then roll into balls, using a teaspoon of mixture for each one.

Lay the balls out on greaseproof paper. Cover and refrigerate for at least an hour so they set and become firm. Remove from the fridge, sprinkle half a teaspoon of cacao into a bowl and roll each truffle in the powder to coat it, shaking off any excess.  Serve straight from the fridge or at room temperature.

Christmas tree salad

It's been quiet on the blog for a while; I've had a busy month and other things have taken over. But I'm excited to be back with the beautifully bright Christmas tree salad. Don't worry, it doesn't contain pine needles.

The holiday period is many great things, but health conscious isn't necessarily top of the list. Food and drink punctuate - and sometimes define - celebratory events with family and friends. Work parties and drinks, Christmas dinner, leftover lunches and new years eve are full of boozy and sugary temptation… and let's face it, canapés, mulled wine, mince pies and your gran's special Christmas trifle aren't exactly bursting with nutrients.

Christmas is about relaxing and enjoying yourself. In every post, I try and get across the point that eating well really doesn't have to feel boring or like denial. Replacing some of the traditional classics with healthier, nutrient rich foods will not only be enjoyable (it's good to shake things up a bit after all), but it'll also help keep your energy and digestion on track and reduce the dreaded January slump where you feel like you've morphed into a brandy soaked Christmas pudding.

So in amongst the prosecco and roasties, why not include the Christmas tree salad to bring some balance. It would make a great addition to the Christmas dinner table, and if you're up for being controversial, it could even replace the roast potatoes and sprouts (or have I gone a step too far?). It would work brilliantly with leftovers and is handy to have made up in the fridge so there's something that's good for you to reach for when you're feeling peckish.

Romanesco broccoli florets are like tiny Christmas trees and pomegranate seeds like little baubles. Aside from looking pretty, their flavours combine really well. The slight bitterness and crunch of the romanesco and kale are balanced by the sweetness of the pomegranate, orange and sweet potato. This salad is rich in magnesium, folate, vitamin C and beta-carotene - these nutrients support immunity and offer anti-oxidant protection. The compounds in the romanesco provide important nutrients for liver function too.

Wishing you a very happy, colourful and bright Christmas x

Christmas tree salad

Serves 4-6

Ingredients

For the salad:
1 head romanesco broccoli
1 sweet potato
8 stalks of curly kale
Seeds of 1 pomegranate
1 large orange
1 cup walnuts
4 small spring onions
1tbsp coconut oil
Large pinch of salt (sea salt or Himalayan pink rock salt)

For the dressing:
5 tbsp extra virgin olive oil
2 tbsp apple cider vinegar
Juice of half a lemon

Pre-heat the oven to 175 degrees.  Chop the sweet potato cross ways into 1cm slices, then cut each slice into quarters. Place in a roasting tin with the coconut oil and a large pinch of salt.  Roast in the oven for 45 minutes, giving the tin a shake every 10 minutes or so to make sure the slices cook evenly.

Remove the kale from its stalks and chop the leaves. Cut the romanesco into small florets. Steam both for 2 minutes, drain and rinse with cold water.

Thinly slice the orange, then cut each slice into quarters. Roughly chop the walnuts and spring onions.

Combine and mix the dressing ingredients in a small bowl.

To assemble, allow the sweet potato to cool a little, then mix with the greens and spring onions in a large bowl. Add half the nuts, pomegranate seeds and orange and mix well, adding the dressing. Sprinkle the remaining nuts, pomegranate seeds and orange slices on top to decorate. 

Drink the rainbow

Juicing is a brilliant way of getting lots of vitamins, minerals and plant nutrients into your body. You'll see from the recipes below that you can pack a lot of fruit and veg into a glass with each juice. Because the nutrients in fruit and veg juices are easily absorbed, they're kind on the digestive system. This makes juices ideal to have at the start of the day or to pep you up when you're feeling sluggish, tired or like you've over-indulged.

There's a big difference between buying a carton of OJ and the kinds of juices I'm talking about here. Not only are homemade juices fresh and without any dodgy additives, but when you make your own, you can choose ingredients that won't cause the same sugar spike that pure fruit juices do.  

The key to making a balanced juice is always combining fruit and veg when you juice - with the focus on including as much or more veg than fruit. Carrots, beets and sweet potatoes that I use in these recipes all work well to add sweetness, and cucumber, watercress and mint are refreshing.

Buying a juicer is an investment, but one that's definitely worthwhile. Juicing is such an easy way to introduce more fruit and veg into your diet, and experimenting with different flavours and combinations can be really creative! You could start with a book like the brilliant Super Juice by Michael van Straten for inspiration.

Just to be clear, I think juicing is a great addition to your diet, but not a replacement for solid food. Juicing removes fibre from fruit and veg, so you need to make sure you're still getting this along with all the other nutrients your body needs from a varied, wholefoods diet.

The three juice recipes here are some of my favourites. Each recipe serves 2.

Green 

Cucumber and mint soothe and cool, while watercress is anti-bacterial and rich in vitamins C and E. Lime adds freshness an extra vitamin C boost.

• 1 handful watercress
• 1 handful mint leaves
• 1 apple
• 1 pear
• 1 lime (peeled_
• 3 baby cucumbers / 3/4 big cucumber (peeled if not organic)

Wash all ingredients. Put the watercress and mint through the juicer, then the lime and cucumber(s) and lastly the apple and pear.

Pink

Beets support the liver and help to cleanse the blood. They also contain iron and folic acid, especially important in pregnancy. Ginger is anti-bacterial and stimulates circulation.

• 2 beetroots (peeled)
• 1 apple (washed and cored)
• 1 thumb of ginger (peeled)

Put all ingredients through the juicer.

Orange

This juice is a beta-carotene party in a glass. Beta-carotene is a powerful antioxidant and boosts the immune system as well as supporting eye health and the skin.

• 1 small sweet potato (peeled)
• 2 satsumas (peeled)
• 3 carrots (peeled if not organic)
• Thumb of ginger (peeled)

 Put the satsumas through the juicer first, followed by the other ingredients.

Eating to Energise - free workshop

I'm really excited to be running a free workshop, Eating to Energise, at Yogaloft in Queens Park on Saturday 8 November, 5.30-6.30pm. 

In winter we have to work harder to feel our most energised, so in this session I'll be explaining simple ways to boost and sustain your energy through natural foods.

Focusing on key nutrients and their sources, I'll share recipes that you can sample on the day. You'll come away with practical ideas for how to include delicious energy-dense plant-based foods in your diet.

Because the session's being held at Yogaloft, I'll be paying particular attention to foods that help prepare your body for yoga practice and that support your recovery from exercise. 

I'd love to see you there! 

Book your free place via the Yogaloft website.

Spiced autumn porridge

Autumn's here and the leaves are turning golden. Porridge is the perfect autumnal breakfast and this spiced version mirrors the colours outside. It's also warming and energising to prepare you for cooler days ahead.

Turmeric and ginger are great additions to your diet at this time of year. They support the immune system with their anti-oxidant, anti-bacterial and anti-inflammatory properties. Both are also warming spices that support circulation. Cinnamon adds spicy sweetness as well as supporting blood sugar balance.

While this porridge is made of oats, other grains like buckwheat, amaranth or quinoa would work well too. I've stuck with oats, as I really like their steady release of energy and soluble fibre, which soothes the gut. They also contain B vitamins and a number of minerals including iron, magnesium, zinc and manganese. For this recipe, I used gluten free pinhead oats which are coarser than the jumbo or rolled kind, but any oats will do. If you're using other varieties, you may need to adjust the cooking time. 

Adding grated apple gives some crunch and sweetness. Apples also contain pectin, another kind of soluble fibre that supports digestion and the production of good bacteria in the gut.

Spiced Autumn Porridge

Serves 2

Ingredients

1/2 cup oats (I used gluten free pinhead oats)- soaked overnight
1 cup water
1/2 tsp ground cinnamon
1/2 tsp ground turmeric
2cm fresh ginger - finely grated
1/2 cup unsweetened full fat coconut milk (I use Biona) or almond milk
1 apple - coarsley grated
Handful of coconut flakes
1 tbsp bee pollen

Soak the oats overnight in 1 cup of water. Drain, rinse and add to a saucepan with 1 cup of fresh cold water. Cook on a low heat for around 15 minutes stirring regularly, until most of the water has absorbed and the mixture has formed a thick consistency. Add the turmeric, cinnamon, ginger and apple and mix in the coconut milk. Remove from the heat and serve sprinkled with the coconut flakes and bee pollen.

Beet soup with punchy cashew cream

I've been under the weather this week. Now that I'm out the other side, I wanted to make a nourishing soup that would energise me and boost my immune system.

After seeing beetroots piled high at the market, I decided it would have to be a colourful beet soup. A cashew cream with horseradish would give some extra punch.

The base

Soups are a great way of packing lots of vegetables into a meal, and the stock you cook the veg in is an important component. Try making your own stock instead of using a ready made cube or powder - just throw everything into a big pan with water and leave it to do its thing. I chose to include red cabbage in mine for its anti-inflammatory properties. Combined with onion, garlic, mushroom and carrot it provides a hearty and soothing base for the soup.

The beets

Beets have an intense, pinky purple colour and a sweet earthy taste. A good source of blood-building iron, they also contain vitamin C, folic acid, zinc, calcium and magnesium. Beets support the liver and have a cleansing effect on the blood. As a high fibre food, they keep the intestines lubricated. The leaves of beetroots are also nutrient dense, containing vitamin A, iron, manganese and calcium.

The punchy cream

For the topping, cashews add creaminess along with anti-oxidants and magnesium.  I've added horseradish to bring heat and some punch. Part of the brassica family of vegetables, horseradish's bitter taste helps to stimulate digestion and sulphur compounds support detoxification. It also stimulates the immune system and is anti-bacterial. 

Beet soup & cashew cream

Serves 2

Ingredients

For the stock
1 onion
1 carrot
1/2 red cabbage
1 clove garlic
50g mushrooms
1 bay leaf
1L water

For the soup
500g beetroots ( 3 medium beets) - peeled and roughly chopped with leaves chopped and reserved
1tbsp butter/ghee
1 tsp brown mustard seeds
2 cloves garlic, finely chopped
1 onion, chopped
600ml veg stock (see above)
Pinch of salt

For the cashew cream
50g cashews (soaked for at least 4 hours in clean water)
 2 tbsp olive oil
3 tbsp water
Juice & zest of half a lemon
1cm piece of horseradish, peeled and grated

Optional garnish
Beetroot sprouts and pea shoots - washed well in cold water

To make the stock, roughly chop (except the garlic clove, which you can add whole) and add all ingredients to a large saucepan, bring to the boil and simmer with a lid on for 2 hours. Strain and set aside the liquid.

Heat the butter/ghee in a large saucepan on a low heat, add the mustard seeds and then the onion. Cook until translucent, then add the garlic followed by the beets. Add the veg stock and salt. Bring to a boil, then cover and simmer for 45 minutes. Add the beet leaves, cover and simmer for an extra 5 mins. Pour the soup into a food processor and blend until smooth. Check the texture - you may want to add a little boiling water if it's too thick.

Drain and rinse the cashews. Add to a blender with all the other ingredients for the cashew cream and blend on high speed until completely smooth. Spoon on to the soup and sprinkle some beet sprouts and pea shoots on top.

Hummus from the heart

I was at a family lunch recently when the conversation turned to hummus. Before this, my mum had been telling my cousins and me our grandfather's incredible life story. As we listened with amazement to the twists and turns of his early life, we nibbled on warm pitta smeared with creamy, nutty hummus.

When my mum had finished the story, our full attention turned to what we were eating and a debate started about how to create the perfect hummus. Things got heated and big questions were posed: what's the right ratio of chickpeas to tahini? Do you blend the chickpeas coarse or smooth? Lemon or no lemon? Everyone had a different opinion.

That family lunch was one I always want to remember for lots of reasons, and this hummus recipe will keep it alive in my memory. It's a combination of the passionate views expressed at the table and creates a fusion that I think is perfection.

Healthier hummus

Making your own hummus is so easy. And while shop bought varieties can be heaving with salt, additives and preservatives, the stuff you make yourself will only contain whole foods. You can also experiment with methods (like sprouting, as I do here) to increase its nutritional benefits and different ingredients to find the flavours and consistency you like best.

I won't try to deny that hummus with freshly baked, fluffy white pitta is one of life's great pleasures. But there are other ways to eat hummus that are equally delicious and provide more nutrients, a more sustained energy release and better digestion. Try with salad, carrot, pepper and celery sticks or on dark rye toast or whole grain crackers.

Hummus and nutrients

In the Middle East, hummus is traditionally eaten for breakfast as an energy dense meal to set you up for the day. As chickpeas are a good source of protein and fibre, they support blood sugar balance and keep you fuller for longer. Their high fibre content also aids healthy digestion and supports cholesterol balance.

Chickpeas are a phytoestrogenic food. Phytoestrogens are substances that can mimic or inhibit the effects of the female sex hormone oestrogen in the body. The gently phytoestrogenic properties of chickpeas may support the balance of oestrogen levels in women, so including them in your diet (along with other hormone balancing foods) could help reduce PMS symptoms or support post-menopausal hormone balance.

Tahini, an essential ingredient in hummus, is made from ground sesame seeds. These small white seeds are a fantastic source of calcium making them ideal for dairy-free diets. Sesame seeds also have good levels of protein and other minerals including zinc and magnesium.

Soak 'n' sprout

Soaking legumes such as chickpeas is an important step in their preparation. Soaking helps to remove phytic acid, making the precious minerals in the legumes  available for us to absorb. It also gets legumes ready for sprouting and reduces cooking time. Soak for 8-12 hours in plenty of clean water for best results. 

Sprouting chickpeas before cooking them is a method my cousin's husband uses in his hummus to increase nutritional benefits and make them even more digestible. Once sprouted, you can also use the chickpeas raw, as I have done here. The raw chickpea sprouts have a grassy flavour and crunchy texture, a bit like raw peas. Sprouting transforms the dried chickpeas into live plants, and this boosts their protein, B vitamin and vitamin C content. Watching your sprouts appear and grow is also pretty fun!

The right balance

I like my hummus creamy, so I've gone for my cousin's 50/50 ratio of chickpeas to tahini, but you can experiment with this to find your own perfect balance. My mum's hummus is always lemony, which I love, so I've added lemon juice for taste and an additional hit of vitamin C. I've kept to one clove of garlic, but you could try more (although it may be a bit anti-social).

Sprouted hummus

Makes a big plate - around 4 servings

Ingredients

1/2 cup dried chickpeas
1/2 cup light tahini (mix well as the oil naturally separates)
Juice of half a lemon
1 large clove of garlic
2 tbsp pine nuts
1/4 tsp smoked paprika
1 tbsp extra virgin olive oil plus a bit extra for drizzling
6 tbsp water (room temperature)
Generous pinch of sea salt (adjust to taste)

Soak the chickpeas in a bowl with plenty of clean water overnight or for 8-12 hours. Use enough water to completely cover them. After soaking rinse well and place in a large colander with a plate underneath. Keep out of direct sunlight and cover with a clean tea towel. Rinse the chickpeas 3 times a day (every 6-8 hours). After a day or so the chickpeas will begin to sprout. Continue the rinsing process for another day or two, or until the shoots are more developed. Rinse the sprouted chickpeas well and discard any skins that have come away. Reserve 2 tbsp of the sprouted chickpeas for the garnish and put the rest in a food processor with the tahini, crushed garlic clove, lemon juice, olive oil, salt and water. Blend until completely smooth.

Mix the reserved chickpeas and pine nuts with the paprika and toast on a low heat in a pan for a minute or two until the pine nuts turn lightly golden.

Put the hummus in a dish, sprinkle the chickpeas and pine nuts on top and drizzle with olive oil. Serve with rye toast, crackers, veg sticks or whatever you like!

Fig & avocado green smoothie

I'm a bit obsessed with smoothies. In the warmer months they are my ideal breakfast. They're light and cool, and with the right ingredients they're substantial enough to give me the energy I need for the morning ahead. Smoothies are a great option if you're someone who doesn't always feel like eating breakfast. They're a really quick and easy way of packing lots of nutrients into your diet. But a smoothie's not just for breakfast! They can also replace lost nutrients after a workout, or fill you up any other time of the day.

It's all in the balance

The trick with smoothies is to balance the sweetness of any fruit you add with other ingredients that make it more filling and give a sustained release of energy. This is where smoothies have the edge on juices. Because the whole fruit and vegetable is blended, smoothies include fibre, and fibre slows down digestion keeping you fuller for longer. With juicing the fibre is removed, so although fruit and vegetable juices can give a big hit of vitamins and minerals, their sugar content is un-buffered.

So, with that in mind and to mark the end of summer, I proudly present to you the fig and avocado green smoothie.

The addition of avocado in a smoothie may seem a little unusual, but it adds protein and essential fatty acids as well as a creamy, silky texture which I love. Along with the spinach, it also counteracts the sweetness of the banana and figs.

Achey or stressed? Eat a fig

Fresh figs contain fibre, good levels of vitamin B6 and the minerals Magnesium, Calcium and Potassium, which are important for maintaining bone strength and muscle function. Magnesium in particular is a nutrient that the average western diet lacks, but that we all need more of to counteract the effects of our busy lives. Its role in muscle function also relates to the nervous system and the body's ability to relax and de-stress.

Drink your greens

I've previously raved about how avocado helps us absorb nutrients from other foods here. Because it's a low-sugar, high fibre food it also helps to regulate blood sugar and has anti-inflammatory properties.

Spinach deserves a mention for it's antioxidant and immune-boosting Vitamin C content. Spinach is a good source of folate (especially important for pre-conception and pregnancy), Vitamin K for bone health, and carotenoids, which our body converts to Vitamin A. Chlorophyll in spinach gives this smoothie its bright green colour, and also helps to cleanse the blood.

See what I mean about packing in the nutrients?

Pollen power

Bee pollen is flower pollen that is collected from the legs of worker bees. I sprinkle it on smoothies to add an intense flowery flavour alongside energy-boosting vitamins, minerals and amino acids. If you're new to bee pollen, build up your intake slowly to get used to its taste and effects. Try starting with half a teaspoon and work upwards towards a teaspoon or two over time.

If you're interested in finding out more, Sarah Britton at My New Roots wrote a great post on the wonders of bee pollen that first got me hooked. 

Note: if you have a severe pollen allergy, bee pollen may cause a reaction. I'd recommend researching the risks more fully before trying it.   

Fig & avocado green smoothie

Makes 2 large smoothies

Ingredients

2 ripe figs
1 banana 
1/2 a ripe avocado
1 cup washed spinach leaves 
1 cup almond milk
1 cup water
1-2 teaspoons of bee pollen for sprinkling

Add all ingredients (except bee pollen) to a blender and blend until completely smooth. Pour into glasses and sprinkle over the bee pollen.