Super Food Family Classics Jamie Oliver

Contents
INTRODUCTION
BREAKFAST
QUICK FIXES
HEALTHY CLASSICS
SALADS
CURRIES & STEWS
TRAYBAKES
PASTA & RISOTTO
SOUPS
KITCHEN HACKS
HEALTH & HAPPINESS
MY SUPER-FOOD PHILOSOPHY
LIVE WELL
THE GENIUS OF CHEWING
HEALTHY GUT, HAPPY BODY
WHY FIBRE IS COOL
STRONG BONES
WONDERFUL WATER
SUGAR – BUSTING THE MYTHS
COOKING WITH KIDS
FUSSY EATERS
BUDGETING MADE EASY
INGREDIENTS ROUND-UP
THANK YOU
FULL RECIPE LIST
INDEX
SPECIAL DIET-FRIENDLY RECIPES
EASY, SUPER-TASTY
& PACKED WITH GOODNESS
That’s what you guys told me you wanted from the recipes in a
healthy family cookbook, and that’s exactly what I’ve delivered
throughout these pages. I’ve basically taken a whole host of classic
comfort food dishes and ultimate family favourites that I know you
love, and cooked, rewritten, tested and edited them to make sure
they fit bang into my super-food philosophy. What does that mean?
Well, it guarantees that not only will you be eating exciting meals
that will tickle your taste buds, are super-delicious and will fill you
up, but every one of those meals is totally balanced and will help to
fuel, revive, restore and energize you, too.
The word ‘family’ means something different to us all, especially
when it comes to food. For me, it’s about food that’s cosy, comforting
and made for sharing, and all too often that can mean food that’s not
so good for you, too. Not in this book! This is all about encouraging
you to enjoy great food that nourishes you every day, whether
you’re tucking in on your own, with family or with friends. I’ve got
loads of inspiration on the breakfast front with tasty ideas that all
come in under 400 calories, as well as a bonus chapter of Kitchen
Hacks – these are elements you can make in advance and have up
your sleeve, ready to kick off meals with ease. All the other chapters
– from Quick Fixes to Pasta & Risotto, Traybakes to Curries & Stews
– will have you totally covered when it comes to lunch and dinner.
These recipes all fit into a framework of 600 calories or less, so just
mix up your choices among the chapters and across the week, and
you’ll be in a good place (see here). If you can cook food like this
three or four days of the week, it will only have a positive impact on
your, and your family’s, health. You’ll find nutritional info on every
recipe page, should you wish to read it, and for all those lunch and
dinner meals I’ve made sure you’ll be getting at least two portions of
veg and fruit per plate. Every recipe is designed to give you a
brilliant boost of goodness.
Just like in Everyday Super Food, I’ve taken all the food photos,
because that allowed me to be super-close to the recipes,
interrogating and honing the ingredients, methods and techniques
to be the absolute best they can. Backed up by a bumper section of
health and wellbeing info at the back of the book, I want Super Food
Family Classics to arm you with everything you and your family
need to be the best you can be, and to live healthier, happier lives.
Breakfast
CHOCOLATE PORRIDGE - GREEK YOGHURT & FRESH
SEASONAL FRUIT
BRILLIANT BOILED EGGS - 4 DELICIOUS & BALANCED
WAYS
British Style
Indian Style
Mexican Style
Spanish Style
BREAKFAST DOUGHNUTS - HONEY, JAMMY BLUEBERRIES
& YOGHURT
TOASTED POPEYE BREAD - EGGS, VINE TOMATOES &
CHILLI SAUCE
HEALTHY BALANCED BREAKFAST SMOOTHIES - 4 SUPER-
EXCITING & SATISFYING COMBOS
Super Purple
Super Creamy
Super Choc
Super Green
STRAWBERRY BUCKWHEAT PANCAKES - GREEK
YOGHURT & ROSEMARY MAPLE SYRUP
MAGIC POACHED EGGS - 2 WAYS
Truffled Mushroom
Herby Smoked Salmon
PINEAPPLE PANCAKE MESS - YOGHURT, COCONUT,
CASHEWS & LIME
ENGLISH BREAKFAST FRITTATA - BACON, MUSHROOMS,
SPUDS & TOMATOES
ROASTED STONE FRUIT - COCONUT, DATE & OAT
CRUMBLE
CRISPY RICE PANCAKES - CURRIED CHICKPEAS, EGGS &
COCONUT SALSA
MANGO LASSI BIRCHER - GINGER, NUTS, TURMERIC &
FENNEL SEEDS
AVOCADO ON RYE TOAST - LOADS OF INSPIRATION –
PART 1
AVOCADO ON RYE TOAST - LOADS OF INSPIRATION –
PART 2
CHOCOLATE PORRIDGE
GREEK YOGHURT & FRESH SEASONAL
FRUIT
Quality cocoa powder creates a luxurious feeling of comforting chocolaty goodness
here, but without all the sugar and saturated fat we’d get from actually adding
chocolate to the mix
MAKES 12 PORTIONS Toast the hazelnuts in a dry pan on a medium

20 MINUTES heat until golden, tossing often, then tip into a
200g blanched food processor. Tear the stones out of the dates
hazelnuts
and add the flesh to the processor with half the
200g Medjool dates oats, the vanilla extract and cocoa powder.
400g porridge oats Finely grate in the orange zest and pulse until
2 teaspoons vanilla fine, then stir the mixture back through the rest
extract of the oats. Pour into an airtight jar, ready to
3 heaped tablespoons use.
quality cocoa powder
When you want a portion, simply put 65g of the
1 orange mixture into a saucepan with the coconut water
FOR EACH PORTION and heat gently over a medium-low heat for 3
200ml coconut water minutes, or until it’s the consistency that you
like, stirring regularly and adding splashes of
1 heaped tablespoon
Greek yoghurt water to loosen, if needed. Serve each portion
80g fresh fruit, such
with a spoonful of Greek yoghurt and 80g of
as raspberries, fresh fruit. It’s also nice finished with a pinch of
blackberries, sliced cinnamon or a dusting of cocoa, if you like. And
banana, grated apple remember, if you up the number of portions
and pear, segments of
orange you’re cooking at one time, simply adjust the
optional: 1 pinch of
cooking time accordingly. Chocolate porridge –
ground cinnamon or how cool is that!
quality cocoa powder
G t a ad & batc it up
Make up a batch of this dry porridge mixture and it’ll
keep happily for up to 2 weeks, making your brekkie
routine super-easy.

BRILLIANT BOILED EGG - BRITISH STYLE
Eating eggs is a super-easy way to boost our nutrient intake – they contain high-
quality protein, and a nice wide range of essential vitamins, minerals and trace
elements
SERVES 1 | 10 MINUTES
Rinse and soft-boil 1 large egg in a pan of bubbling water on a

medium-high heat for 5½ minutes, also blanching 150g of trimmed
large asparagus spears. Meanwhile, toast 1 slice of wholemeal bread
(50g) and cut into soldiers. Drain the asparagus, toss with 1 teaspoon
of light cream cheese, then pile on to the toast and finely grate over
the tiniest amount of Parmesan cheese. Slice the top off the egg and
tuck in.
BRILLIANT BOILED EGG - INDIAN STYLE
quality protein, a wide range of essential vitamins, minerals and trace elements, and
are low in fat
Soft-boil 1 large egg in a pan of bubbling water on a medium-high

heat for 5½ minutes. Meanwhile, spread 1 teaspoon of jalfrezi curry
paste over 1 wholewheat chapatti, sprinkle with 1 pinch of sesame
seeds and toast in a dry frying pan on both sides, then cut into
triangles. Wash and halve 80g of small heritage carrots, and dress
with a squeeze of lemon juice. Serve with 1 tablespoon of natural
yoghurt swirled with hot chilli sauce. Slice the top off the egg and
tuck in.
BRILLIANT BOILED EGG - MEXICAN STYLE
are low in fat

heat for 5½ minutes. Meanwhile, dice ¼ of a ripe avocado and 75g of
ripe cherry tomatoes, and dress with a squeeze of lime juice and a
few fresh coriander leaves. Toast 1 corn tortilla, cut into triangles
and sprinkle over the veg with 1 heaped teaspoon of cottage cheese
and a drizzle of hot chilli sauce. Slice the top off the egg and tuck in.
BRILLIANT BOILED EGG - SPANISH STYLE
are low in fat

heat for 5½ minutes. Meanwhile, toast 1 slice of wholemeal bread
(50g) and lightly rub one side with the cut side of ½ a clove of garlic.
Squash in 3 halved ripe cherry tomatoes, sprinkle with 1 pinch of
dried oregano, finely grate over 5g of Manchego cheese and toast
cheese-side down in a dry frying pan. Char 1 large peeled roasted
red pepper alongside it. Slice the top off the egg and tuck in.
BREAKFAST DOUGHNUTS
HONEY, JAMMY BLUEBERRIES & YOGHURT
Beautiful blueberries add a vibrant pop of colour to these tasty homemade
doughnuts, while also giving us a vitamin C boost, helping us absorb the iron found
in both flours
SERVES 4 Tear the stones out of the dates and place the
35 MINUTES flesh in a food processor with the flours, ground
100g Medjool dates almonds, egg, a tiny pinch of sea salt and 70ml
100g wholemeal self- of water. Blitz until combined and forming a
raising flour ball of dough, then roughly knead on a clean
100g self-raising flour, flour-dusted surface for just 2 minutes. Roll out
plus extra for dusting the dough 1.5cm thick, then use an 8cm cutter
30g ground almonds (or a pint glass) to cut out two rounds. Use a 3cm
1 large egg cutter (or the end of a clingfilm roll!) to cut a
olive oil hole in the centre of each one, then use those
320g blueberries
centre bits and the remaining cut-offs of dough
to roll it out again, repeating the process until
1 tablespoon runny you have four doughnuts in total.
honey
4 tablespoons Greek Simmer the doughnuts in a large pan of gently
yoghurt boiling water for 5 minutes, very carefully
optional: ground turning them over halfway through. Place a
cinnamon large frying pan on a medium heat with 1
tablespoon of oil. Drain the doughnuts well,
then carefully transfer them to the frying pan
to get golden for 10 minutes, turning regularly
to build up a nice crust. Once looking good, add
the blueberries to the pan, then drizzle over the
honey. Jiggle and shake the pan over the heat
for a couple of minutes, using a spoon to keep
turning the doughnuts in all that lovely jammy
blueberry juice. When it looks nice and shiny
and the doughnuts are purple, ripple the
yoghurt through the pan and divide between
your plates. Nice with a sprinkling of cinnamon,
to finish.

TOASTED POPEYE BREAD
EGGS, VINE TOMATOES & CHILLI SAUCE
Spinach is a brilliant ingredient to embrace at breakfast time – it’s super-high in
vitamin K, which we need to keep our bones strong and healthy. Popeye knew what
he was doing!
SERVES 2 Preheat the grill to high. Lay the tomato vines

25 MINUTES in a large baking tray, prick each tomato with
160g ripe cherry the tip of a sharp knife and grill for 4 minutes,
tomatoes, on the vine then add the bread to the tray to toast on both
4 thin slices of sides. Meanwhile, crack 1 egg into a blender, add
wholemeal bread (35g
each) the ham, spinach, a good pinch of black pepper
3 large eggs
and the milk and blitz until smooth. Take the
tray from under the grill and divide the green
1 x 15g slice of smoked eggy mixture between the four pieces of toast,
ham
spreading it right out to the edges. Divide and
80g baby spinach dot over the cottage cheese, then pop back
2 tablespoons semi- under the grill for another 4 minutes, or until
skimmed milk
starting to brown at the edges.
1 heaped tablespoon
cottage cheese Meanwhile, dry fry the remaining 2 eggs in a
extra virgin olive oil non-stick frying pan on a medium heat,
hot chilli sauce
covering the pan with a lid to steam and coddle
the eggs on the top – cook to your liking. Divide
up the Popeye bread and serve each portion
with an egg and half the grilled tomatoes. I like
to finish with just a few drips of good oil, and a
drizzle of chilli sauce for a bit of a kick. Crush
the tomatoes, tear up the bread, bust up the egg
yolk and devour.

HEALTHY BALANCED BREAKFAST
SMOOTHIES - SUPER PURPLE
These tasty smoothies give us a total balanced brekkie, all in one nice, big glass. Each
combo guarantees we’re getting a portion of fruit or veg, plus some fibre from the
wholegrains
Squeeze the juice from 1 orange into a blender, add ½ a ripe pear,
80g of fresh or frozen blackberries, 30g of porridge oats, 200ml of
almond milk, 1 tablespoon of sunflower seeds, 1 pinch of fennel
seeds and 1 handful of ice cubes. Blitz until smooth, loosening with
splashes of water until you get the perfect drinkable consistency.
Pour into a big glass or decant into a bottle and enjoy.
SMOOTHIES - SUPER CREAMY
wholegrains
Peel 1 ripe banana and place in a blender with 1 slice of soft brown
bread (50g), 100ml of semi-skimmed milk, 1 heaped teaspoon of
peanut butter, ½ a teaspoon of ground cinnamon and 1 handful of
ice cubes. Blitz until smooth, loosening with splashes of water until
you get the perfect drinkable consistency. Pour into a big glass or
decant into a bottle and enjoy. Nice with an extra pinch of
cinnamon, to finish.
SMOOTHIES - SUPER CHOC
wholegrains
Peel and destone ½ a ripe avocado and place in a blender with 30g of
porridge oats, 100ml of semi-skimmed milk, 30g of Medjool
dates(destoned), 1 heaped teaspoon each of quality cocoa powder
and ground almonds, and 1 handful of ice cubes. Blitz until smooth,
loosening with splashes of water until you get the perfect drinkable
consistency. Pour into a big glass or decant into a bottle and enjoy.
SMOOTHIES - SUPER GREEN
wholegrains
Peel ½ a ripe banana and place in a blender with ½ an apple, 40g of

baby spinach, 30g of porridge oats, 150ml of semi-skimmed milk, 1
tablespoon of almond butter (or you can swap in your favourite nut
butter) and 1 handful of ice cubes. Blitz until smooth, loosening
with splashes of water until you get the perfect drinkable
consistency. Pour into a big glass or decant into a bottle and enjoy.
STRAWBERRY BUCKWHEAT PANCAKES
GREEK YOGHURT & ROSEMARY MAPLE
SYRUP
This super-tasty pancake batter is perfect for vegans, plus buckwheat flour contains
the mineral manganese, which we need to keep all our connective tissue strong and
healthy
SERVES 4 Pour the milk into a blender with the vanilla

30 MINUTES extract, almonds, flours and baking powder. Peel
300ml almond milk and add the banana, then blitz until smooth.
1 teaspoon vanilla Place a large non-stick frying pan on a medium
extract heat. Once hot, for each portion of two
75g blanched almonds pancakes add 1 teaspoon of oil to the pan with 3
100g buckwheat flour tablespoons of batter per pancake. Push some
100g rice flour sliced strawberries or whole berries into the
batter, then cook for 4 minutes, or until nicely
2 level teaspoons
baking powder golden on the bottom (the first pancakes are
1 ripe banana
always slightly awkward as you’re adjusting
your temperature control). Flip over, apply a
olive oil little pressure with a fish slice and cook for 2
350g seasonal berries, minutes, or until golden on the other side, then
such as strawberries,
blackberries, transfer to a plate, fruit side up. Wipe out the
raspberries, pan with a ball of kitchen paper and repeat the
blueberries process.
1 sprig of fresh Stick the sprig of rosemary into the maple syrup
rosemary
bottle and use it to lightly brush syrup over the
maple syrup
hot pancakes. Top each portion with a dollop of
4 tablespoons Greek yoghurt and serve with extra berries on the
yoghurt
side.
Gt d
G t a ad
This batter will sit happily in the fridge, so make it the
day before, or, if you’re cooking for fewer than four,
simply make up the whole batch to do you for a couple of
days.

MAGIC POACHED EGGS - TRUFFLED
MUSHROOM
Brilliant, bright egg yolks are high in vitamin D, something we lack in the winter
months when we’re less exposed to sunlight, and which our muscles need to function
properly
Lay a 40cm sheet of non-PVC clingfilm flat on a work surface and

rub with a little truffle oil. Finely slice 1 chestnut mushroom and
arrange in the centre of the sheet, then carefully crack 1 large egg
on top. Pull in the sides of the clingfilm and – very important –
gently squeeze out any air around the egg. Twist, then tie a knot in
the clingfilm to secure the egg snugly inside. Poach the parcel in a
pan of simmering water for 6 to 7 minutes for soft-poached, or until
cooked to your liking. Place a colander or bamboo steamer above
the pan and wilt 80g of spinach as the egg poaches. Meanwhile,
toast 1 thick slice of seeded wholemeal bread (50g) and spread 1
heaped teaspoon of cream cheese on it like butter. Squeeze any
excess liquid out of the spinach, then spoon over the toast. Snip
open the clingfilm parcel, unwrap the egg, place proudly on top,
season and tuck in.
MAGIC POACHED EGGS - HERBY SMOKED
SALMON
Brilliant, bright egg yolks are high in vitamin D, something we lack in the winter
months when we’re less exposed to sunlight, and which our muscles need to function
properly
Lay a 40cm sheet of non-PVC clingfilm flat on a work surface and

rub with a little extra virgin olive oil. Finely chop some fresh chives
and sprinkle in the centre of the sheet, then slice and lay over 10g
of smoked salmon and carefully crack 1 large egg on top. Pull in the
sides of the clingfilm and – very important – gently squeeze out any
air around the egg. Twist, then tie a knot in the clingfilm to secure
the egg snugly inside. Poach the parcel in a pan of simmering water
for 6 to 7 minutes for soft-poached, or until cooked to your liking.
Place a colander or bamboo steamer above the pan and wilt 80g of
spinach as the egg poaches. Meanwhile, toast 1 thick slice of seeded
wholemeal bread (50g)and spread 1 heaped teaspoon of cream
cheese on it like butter. Squeeze any excess liquid out of the
spinach, then spoon over the toast. Snip open the clingfilm parcel,
unwrap the egg and place proudly on top. Serve with a wedge of
lemon for squeezing over, then season and tuck in.
PINEAPPLE PANCAKE MESS
YOGHURT, COCONUT, CASHEWS & LIME
Juicy, super-ripe, sweet pineapple is a great source of the mineral manganese, which
is one of the nutrients our bodies need in order to keep our metabolic systems nice
and healthy
SERVES 4 Toast the cashews in a large non-stick frying

35 MINUTES pan on a medium heat until lightly golden, add
40g cashew nuts the coconut for just 30 seconds, then tip both
2 tablespoons into a pestle and mortar and lightly crush. Trim
unsweetened the ends off the pineapple, cut off the skin,
desiccated coconut
flakes quarter it lengthways and cut away the core.
1 ripe pineapple
Chop the flesh into 1cm slices. Return the dry
pan to a medium-high heat and cook the
4 cardamom pods pineapple for 5 to 10 minutes, or until
150g plain wholemeal caramelized, tossing regularly, then remove to a
flour
warm plate.
300ml semi-skimmed
milk Meanwhile, crush the cardamom pods, putting
1 large egg just the inner seeds into a blender with the
1 teaspoon vanilla
flour, milk, egg, vanilla extract, cinnamon and a
extract tiny pinch of sea salt. Blitz until smooth. Drizzle
1 pinch of ground
a little oil into the empty pineapple pan, then
cinnamon carefully wipe it around and out with a ball of
olive oil kitchen paper. Add just enough batter to lightly
cover the base of the pan, cook until golden on
4 tablespoons natural
yoghurt both sides, then remove to a second plate.
1 lime
Repeat the process, stacking up the pancakes as
you go and covering with a tea towel to keep
optional: manuka warm.
honey
Either make up individual portions, or do a
sharing platter for the middle of the table.
Randomly tear, fold and layer up the pancakes
with the caramelized pineapple, spoonfuls of
yoghurt and sprinklings of crushed cashews
and coconut. Repeat until you’ve used up all the
ingredients, then finely grate over the lime zest.
Nice served with a drizzle of honey, if you
fancy.

ENGLISH BREAKFAST FRITTATA
BACON, MUSHROOMS, SPUDS & TOMATOES
Eggs act as the binder to bring together all our favourite brekkie ingredients here,
plus they’re super-high in protein, which we need for growth and repair, so this is a
great post-gym go-to
SERVES 4 Preheat the grill to high. Wipe the mushrooms

35 MINUTES clean and chop in half. Halve the tomatoes.
250g baby chestnut Arrange the mushrooms and tomatoes cut-side
mushrooms up in a tray and grill for 6 to 8 minutes, to get
4 ripe mixed-colour nice and golden on that side only – keep an eye
medium tomatoes
on them (dry grilling mushrooms really brings
2 slices of wholemeal out their incredible nutty flavour). Toast the
bread (50g each)
bread alongside until golden, then remove it all.
200g potatoes
2 rashers of smoked
Meanwhile, coarsely grate the potatoes in nice
streaky bacon long strokes and sprinkle with a pinch of sea
2 sprigs of fresh salt to help draw out any excess liquid. Finely
rosemary chop the bacon and pick the rosemary leaves.
olive oil Place a 26cm non-stick ovenproof frying pan on
80g baby spinach
a medium heat with 2 teaspoons of oil. Fry the
bacon and rosemary leaves for 2 minutes, or
6 large eggs until golden. Squeeze any excess liquid out of
10g Parmesan cheese the grated potato, stir into the pan and cook for
5 minutes, or until golden, stirring regularly.
Pile the spinach into the pan and tear in the
toast in chunks, then add the mushrooms and
tomatoes. Use tongs to gently toss and mix it all
together until the spinach has wilted.
Meanwhile, in a large bowl, beat the eggs with
the finely grated Parmesan and a pinch of black
pepper. Once the spinach has wilted, pour the
contents of the pan into the bowl of eggs and
gently fold together. Pour back into the pan,
then transfer to the grill for 5 minutes, or until
cooked to your liking. Slide on to a board, cut
into wedges and serve.

ROASTED STONE FRUIT
COCONUT, DATE & OAT CRUMBLE
Two of our crumble ingredients here – mighty oats and beautifully sweet dates – are
super-high in fibre, helping to keep our guts healthy and happy, and keeping us
regular!
MAKES 12 PORTIONS Preheat the oven to 200°C/400°F/gas 6. Halve

55 MINUTES the oranges and squeeze all the juice into a large
6 oranges roasting dish with the balsamic. Halve the
1 tablespoon balsamic vanilla pod lengthways and scrape out the
vinegar seeds, then add both pod and seeds to the dish.
1 vanilla pod Grate in the strawberries, mix together, and pop
150g ripe strawberries into the oven to warm through while you prep
200g Medjool dates your crumble and fruit.
360g porridge oats For the crumble, tear the stones out of the dates
80g unsweetened and place the flesh in a food processor with the
desiccated coconut oats, coconut flakes, 1 tablespoon of oil and
flakes 130ml of water, then blitz into a crumble. Pour
extra virgin olive oil into a roasting tray or dish (30cm x 40cm) and
2kg mixed seasonal spread out into an even layer. Wash all the
stone fruit, such as fruit, then halve or quarter, removing the
plums, peaches, stones as you go. Pull the dish of warm,
apricots, cherries
delicious juices out of the oven and gently stir in
PER PORTION all the fruit. Return to the top shelf of the oven,
1 tablespoon natural place the crumble on the shelf underneath, and
yoghurt
cook for 45 minutes, or until the fruit is soft and
sticky and the crumble is nicely golden. Stir the
crumble occasionally as it cooks to break it up
and give it a nice even colour.
Serve up however many portions you want
while it’s all warm, adding 1 tablespoon of
yoghurt to each one. Once cool, decant the rest
of the crumble portions into an airtight jar to
enjoy in the days that follow, and pop the fruit
into the fridge, where it will keep happily for up
to 5 days.

CRISPY RICE PANCAKES
CURRIED CHICKPEAS, EGGS & COCONUT
SALSA
Comforting chickpeas add great taste and texture in this brekkie, plus they’re high in
folic acid, a B vitamin we need for psychological function, basically allowing us to
think properly!
SERVES 4 In a bowl, whisk the yeast into 250ml of

30 MINUTES lukewarm water, then gradually whisk in the
½ x 7g sachet of yeast flour and a pinch of sea salt until smooth. Put
125g rice flour aside. Place a frying pan on a medium heat with
olive oil 1 teaspoon of oil and the curry paste. Finely
1 heaped teaspoon
slice half the chilli and just the top green halves
jalfrezi curry paste of the spring onions and add to the pan. Cook
(see here) and stir for 5 minutes, then add the chickpeas
½–1 fresh red chilli (juice and all), and the spinach. Bring to the boil,
1 bunch of spring then simmer on a low heat until needed.
onions To make the salsa, trim and finely slice the
½ x 660g jar of whites of the spring onions, along with the
chickpeas
remaining chilli, and place in a bowl. Peel and
100g baby spinach finely grate in the ginger. Quarter and deseed
4cm piece of ginger the tomatoes, then finely dice and add the flesh
2 ripe tomatoes to the bowl. Finely grate over the lime zest,
1 lime squeeze in the juice, add the coconut and
2 tablespoons
coriander leaves and mix well, then taste and
unsweetened season to perfection.
desiccated coconut
flakes For the pancakes, place a small non-stick frying
pan on a medium heat, drizzle with a little oil,
½ a bunch of fresh
coriander (15g) then carefully wipe it around and out with a
4 large eggs
ball of kitchen paper. Stirring your batter well
each time, add a quarter to the pan, swiftly
4 heaped tablespoons swirling it around and up the sides to create
natural yoghurt
extra crispy bits. Cook for about 5 minutes on
the underside only, until dark golden – have
faith, and when it’s coloured, use a spatula to
ease it away from the sides and slide it out.
Repeat with the remaining batter, and just
before you start the last pancake, poach the
eggs to your liking in a large pan of simmering
water.
Serve each pancake with a spoonful of curried
chickpeas and coconut salsa, a dollop of
yoghurt, and with a poached egg sitting proudly
on top.

MANGO LASSI BIRCHER
GINGER, NUTS, TURMERIC & FENNEL SEEDS
Packed with all sorts of goodness, oats contain beta-glucans, a type of fibre which
helps to keep our cholesterol levels in check, in turn helping to protect us against
heart disease
SERVES 4 Crush the cardamom pods, putting just the

20 MINUTES
PLUS SOAKING
inner seeds in a food processor with the
4 cardamom pods
flaxseeds, 1 pinch of the turmeric, the
cinnamon, peeled ginger, peanut butter and half
20g flaxseeds
the oats, then pulse until fine. Add the milk,
½ teaspoon ground yoghurt and lime juice, peel and tear in the
turmeric
banana, then add the frozen mango and blitz
¼ teaspoon ground until well combined. Decant into a bowl, stir in
cinnamon
the remaining oats and the coconut, then cover
2cm piece of ginger and place in the fridge to soak overnight.
1 heaped tablespoon
peanut butter To make the crunchy sprinkle, toast the
200g porridge oats pistachios and fennel seeds for 1 minute in a
non-stick frying pan on a medium heat. Turn
300ml semi-skimmed
milk the heat off and once cool, lightly crush with
the end of a rolling pin, mixing in the remaining
yoghurt turmeric. Remove however many portions of
1 lime
Bircher you want to serve up, and loosen to
your desired consistency with a little extra milk,
1 small ripe banana if needed. Divide between your bowls, sprinkle
300g frozen mango some pistachio crunch in the centre and tuck in.
1 tablespoon Any leftovers will keep happily in the fridge for
unsweetened up to 2 days.
desiccated coconut
20g shelled pistachios
½ teaspoon fennel
seeds

AVOCADO ON RYE TOAST
LOADS OF INSPIRATION – PART 1
I’m told that in the UK avocados are now more popular than oranges! This breakfast
favourite is a source of vitamin E, which acts as an antioxidant, helping to protect
our cells
EACH COMBO SERVES 1
1. Spread 1 heaped teaspoon of light cream cheese over 1 x 75g slice

of rye bread or toast, then sprinkle over 1 teaspoon of mixed
seeds. Cut ½ a ripe avocado into thin wedges and arrange on top,
squeeze over a little lemon juice, season to taste and drizzle with
1 teaspoon of extra virgin olive oil, then finely slice and scatter
over ½ a fresh red chilli, to taste.
2. Spread 1 heaped teaspoon of ricotta cheese over 1 x 75g slice of
rye bread or toast. Finely slice ½ a ripe avocado and 1 ripe tomato
and toss with a squeeze of lemon juice, then season to taste and
arrange on the toast. Sprinkle with 1 teaspoon of toasted pine
nuts and a few fresh baby basil leaves, if you’ve got them.
3. Use a fork to smash up ½ a ripe avocado, ½ a ripe peeled banana, 1
heaped teaspoon of light cream cheese and 1 teaspoon of peanut
butter until smooth. Spread over 1 x 75g slice of rye bread or toast,
sprinkle over 1 teaspoon of toasted sesame seeds, and finish with
the seeds from ¼ of a pomegranate, piled on top.
of rye bread or toast. Wilt 1 large handful of spinach or seasonal
greens, toss with a squeeze of lemon juice, season to taste and pile
on top. Add ½ a soft-boiled egg, ½ a sliced ripe avocado, a few
fresh coriander leaves, and 1 pinch of curry powder, to finish.
5. In a bowl, use a fork to smash up 1 vac-packed beetroot with 1
teaspoon of houmous and 1 teaspoon of cottage cheese, then
season to taste and spread over 1 x 75g slice of rye bread or toast.
Place ½ a ripe avocado on top, drizzle with 1 teaspoon of extra
virgin olive oil and sprinkle with 1 teaspoon of mixed seeds.
6. Quickly cook 1 tablespoon of frozen petit pois, then drain and use
a fork to smash them up with ½ a ripe avocado, 1 heaped teaspoon
of cottage cheese, a squeeze of lemon juice and a few finely
chopped fresh mint leaves, if you have them. Season to taste and
spread over 1 x 75g slice of rye bread or toast, then drizzle with 1
teaspoon of extra virgin olive oil and scatter over 1 teaspoon of
crushed almonds.
7. Heat ½ x 400g tin of drained black beans in a frying pan on a
medium heat with 1 teaspoon of chipotle Tabasco sauce for 5
minutes, then stir through 1 heaped teaspoon of cottage cheese
and pour on to 1 x 75g slice of rye bread or toast. Chop up ½ a ripe
avocado and ½ a fresh red chilli, toss with a squeeze of lime juice,
and pile on top with a few fresh coriander leaves.
8. Fork up, smash and spread ½ a ripe avocado over 1 x 75g slice of
rye bread or toast. Slice and add ½ a ripe beef tomato, destone and
tear over 2 black olives, and crumble over 5g of feta cheese. Finish
with 1 pinch of dried oregano, 1 teaspoon of extra virgin olive oil
and a pinch of black pepper.
9. Spread 1 teaspoon of Marmite and 1 heaped teaspoon of cottage
cheese over 1 x 75g slice of rye bread or toast. Peel and slice ½ a
ripe avocado and char in a dry frying pan with 4 trimmed
chestnut mushrooms, then pile on top. Chop and sprinkle over 2
ripe cherry tomatoes, drizzle with 1 teaspoon of extra virgin olive
oil, then add a squeeze of lemon juice and a pinch of black pepper.
AVOCADO ON RYE TOAST
LOADS OF INSPIRATION – PART 2
Rye bread is really widely available now – that’s great news, as it’s high in chloride,
which we need to make hydrochloric acid in our stomachs so we can digest our food
properly
EACH COMBO SERVES 1
10. Fork up, smash and spread ½ a ripe avocado over 1 x 75g slice of
rye bread or toast. Toss 1 small handful of rocket with a squeeze
of lemon juice, pile it in the centre of 1 slice of prosciutto, then
wrap it up and place on top. Chop and add 2 ripe cherry tomatoes,
then shave over 5g of Parmesan cheese and sprinkle with a pinch
of black pepper, to finish.
11. Fork up, smash and spread ½ a ripe avocado and 1 heaped
teaspoon of ricotta cheese over 1 x 75g slice of rye bread or toast.
Blanch 80g of tenderstem broccoli, drain, toss with a squeeze of
lemon juice and 1 teaspoon of extra virgin olive oil, then season to
taste. Pile on top, and sprinkle with 1 teaspoon of crushed toasted
hazelnuts and 1 pinch of dried red chilli flakes.
of rye bread or toast. Trim and char 4 spring onions in a dry
frying pan, then chop up with ½ a large roasted peeled red pepper,
½ a ripe avocado and 1 sprig of fresh flat-leaf parsley. Toss with 1
teaspoon of extra virgin olive oil and a squeeze of lemon juice,
then season to taste, and pile on top with 1 teaspoon of halved
almonds.
13. Use a fork to smash up ½ a ripe avocado, ½ a ripe banana, 1
heaped teaspoon of light cream cheese and 1 teaspoon of quality
cocoa powder until smooth. Spread over 1 x 75g slice of rye bread
or toast, dot over a few raspberries and 2 teaspoons of toasted
hazelnuts, then shave over a tiny bit of dark chocolate (70%), if
you like.
14. Slice ½ a ripe avocado and arrange over 1 x 75g slice of rye bread
or toast, then squeeze over a little lemon juice. Finely slice and
add a few rounds of cucumber and some chopped fresh chives,
lay over 20g of smoked salmon in waves, then finish with 1
heaped teaspoon of cottage cheese and a pinch of black pepper.
15. Puree ½ a ripe avocado with a squeeze of lemon juice, season to
taste and spread over 1 x 75g slice of rye bread or toast. Char 1
corn on the cob on a dry griddle pan, slice off the kernels and pile
on top. Dollop over 1 heaped teaspoon of cottage cheese and
drizzle with 1 teaspoon of extra virgin olive oil and a little hot
chilli sauce.
of rye bread or toast. Slice ½ a ripe avocado and arrange on top.
Loosen 1 teaspoon of English mustard with a squeeze of lemon
juice, and spread it on to 40g of hot smoked trout. Place on top
and sprinkle with some watercress, to finish.
rye bread or toast. Finely slice ½ a ripe avocado and 6 small ripe
strawberries and arrange on top, then scatter over 1 teaspoon of
pine nuts. Finish by drizzling with 1 teaspoon of thick balsamic
vinegar.
rye bread or toast. Finely slice and lay over ½ a ripe avocado and
squeeze over a little lemon juice. In a dry pan, fry 1 rasher of
smoked pancetta until crispy, place on top of the avo and sprinkle
with a pinch of black pepper, to finish.
Quick fixes
CHICKEN LOLLIPOP DIPPERS - PEA & MINT COUSCOUS,
CHARRED ASPARAGUS
JAPANESE MISO STEW - TOFU, SEAWEED, GREENS &
CHILLI OIL
PASTA PESTO - GREEN BEANS, BROCCOLI & ASPARAGUS
SRI LANKAN PRAWN CURRY - TAMARIND, BABY CORN &
PINEAPPLE RICE
CHICKEN GOUJONS - PITTA, LITTLE GEM, TOMATOES &
AVO SAUCE
PASTA & 7-VEG TOMATO SAUCE - 4 SUPER-SIMPLE WAYS
Asparagus, Pea & Mint
Bacon Bits, Rosemary & Balsamic
Ricotta, Rocket & Pine Nuts
Flaked Tuna, Capers & Lemon
VEGGIE FRIED RICE - SESAME, TOFU & CHILLI EGGS
GRILLED BEEF KEBABS - SHREDDED CRUNCH SALAD,
FETA & PITTA
CHEAT’S PEA SOUP - SMOKY HAM, PASTA, MINT & FETA
CRISPY TROUT, OATS & THYME - HORSERADISH YOGHURT,
SPUDS & VEG
PESTO MUSSELS & TOAST - BABY COURGETTES, SWEET
TOMATOES & PEAS
SWEET & SOUR STIR-FRY - LOADSA SPROUTS, PINEAPPLE &
NOODLES
CREAMY CHOPPED SALAD - GRAPES, TARRAGON,
CHICKEN & CROUTONS
SESAME BUTTERFLIED CHICKEN - PEANUT SAUCE, ASIAN
SLAW & RICE NOODLES
CHICKEN LOLLIPOP DIPPERS
PEA & MINT COUSCOUS, CHARRED
ASPARAGUS
As well as being nice and high in fibre, humble wholewheat couscous is high in the
mineral copper, which our metabolic systems need in order to function efficiently
SERVES 2 Trim six wooden skewers so they’ll fit inside a

24 MINUTES large non-stick frying pan, then soak in cold
250g fine asparagus water. Trim the woody ends off the asparagus,
120g fresh or frozen then char in the dry pan on a medium heat,
peas turning occasionally. Meanwhile, place the peas
120g wholewheat and couscous in a bowl. Finely grate over the
couscous lemon zest, then just cover with boiling kettle
1 lemon water. Pop a plate on top and leave to fluff up.
20g flaked almonds Once done, remove the asparagus to the plate,
2 x 120g skinless crumble the almonds into the pan to toast until
chicken breasts lightly golden, then remove. Use the base of a
olive oil pan to flatten the thicker side of the chicken
2 heaped teaspoons breasts slightly, then use three wooden skewers
sun-dried tomato to pierce each chicken breast at regular
paste
intervals. Sprinkle both breasts with a pinch of
2 tablespoons natural sea salt and black pepper and rub with 1
yoghurt
teaspoon of oil. Place the chicken breasts in the
½ a bunch of fresh pan for 10 minutes, or until golden and cooked
mint (15g)
through, but still juicy, turning every couple of
minutes, and returning the asparagus to the pan
for the last minute to warm through.
Meanwhile, mix the sun-dried tomato paste
with the yoghurt and half the lemon juice until
smooth. Fluff up the couscous, squeeze over the
remaining lemon juice, then pick, finely chop
and stir in the mint leaves. Taste and season to
perfection. Slice between the skewers to create
chicken lollipops ready to dunk in the sun-dried
tomato yoghurt and coat in the crunchy
almonds, then serve up with the couscous and
asparagus.

JAPANESE MISO STEW
TOFU, SEAWEED, GREENS & CHILLI OIL
In small amounts (because of its high salt content), dried seaweed is super-nutritious.
It’s super-high in iodine, a mineral essential in ensuring our thyroid gland can
function properly
SERVES 2 Pour 1.2 litres of boiling kettle water into a pan

15 MINUTES on a medium-high heat and stir in the miso and
2 heaped teaspoons seaweed. Trim and finely slice the spring
traditional miso paste onions. Prep your greens, trimming and halving
1 handful of quality any broccoli and asparagus spears lengthways,
dried seaweed
and cutting bok choi and Chinese greens into
4 spring onions thin wedges. Add it all to the miso broth, adding
160g mixed green veg, the mushrooms whole or tearing them in, then
such as tenderstem cube up and stir in the tofu. Leave on the heat
broccoli, asparagus,
bok choi, Chinese for 5 minutes, so everything is just cooked
greens through but still full of life and colour.
160g mixed exotic Meanwhile, cook the noodles according to the
mushrooms
packet instructions, then drain and stir into the
200g firm silken tofu broth. Have a taste, then tweak to perfection
125g dried brown rice with squeezes of lime juice. Portion up and
noodles
serve with a few drips of chilli oil.
1 lime
1 tablespoon chilli oil

PASTA PESTO
GREEN BEANS, BROCCOLI & ASPARAGUS
Swapping in wholemeal pasta can not only up your fibre intake here, but also gives
us other essential micronutrients, including iron, which our brains need in order to
function properly
SERVES 4 If you haven’t done it already, make up a batch

20 MINUTES of super-quick pesto (see here). Trim just the
4 portions of super- stalk ends off the green beans. Split the broccoli
quick batch pesto (see stalks in half, leaving the florets intact. Trim the
here)
woody ends off the asparagus, halving
700g mixed green veg
– I use fine green lengthways if the spears are thick. Cook the
beans, tenderstem pasta in a large pan of boiling salted water
broccoli and asparagus according to the packet instructions. Add the
300g dried green beans 6 minutes before the pasta time is
wholewheat rigatoni up, the broccoli 3 minutes before and the
or penne
asparagus just 2 minutes before. Drain the pasta
½ a lemon and veg, reserving a mugful of cooking water.
2 sprigs of fresh basil
Return the pasta and veg to the empty pan, add
30g Parmesan cheese the pesto and toss together well, loosening with
a little reserved water, if needed. Plate up, then,
from a height, grate over the lemon zest and
scatter with picked basil leaves. Finely grate
over the Parmesan and serve.

SRI LANKAN PRAWN CURRY
TAMARIND, BABY CORN & PINEAPPLE RICE
As well as lean prawns giving us a nice hit of protein, they contain phosphorus,
which is important for good bone health, as is manganese, which we get from the
pineapple
SERVES 6 Put the rice into a pan with double the volume
25 MINUTES of boiling salted water. Add the tinned
450g basmati rice pineapple (juice and all), then cook with the lid
1 x 430g tin of on over a medium heat for 12 minutes, or until
pineapple chunks, in all the liquid has been absorbed, stirring
juice
occasionally.
2 red onions
4cm piece of ginger
Meanwhile, peel and dice the onions, peel and
finely chop the ginger and finely slice the
1–2 fresh red or chillies. Place a large non-stick casserole pan on
yellow chillies
a medium-high heat with the curry leaves,
1 small handful of curry powder and mustard seeds. A minute
curry leaves
later, stir in the onions, ginger and chillies with
1 heaped teaspoon
curry powder the tamarind paste and cook for 5 minutes,
2 heaped teaspoons
stirring regularly, and adding splashes of water
black mustard seeds to stop it sticking, if needed. Roughly chop and
2 heaped teaspoons
stir in the tomatoes, pour in the coconut milk,
tamarind paste drop in the baby corn and prawns, and bring to
500g ripe tomatoes the boil. Pop the lid on and simmer for 8 to 10
minutes, or until the prawns are cooked
1 x 400g tin of light
coconut milk through. Serve the pineapple rice with the
175g baby corn
curry, adding a spoonful of yoghurt to each
portion.
700g large frozen
peeled prawns
yoghurt
B fl
Bonu fla ou
Fresh shell-on prawns are easy to prep if you’ve got the
confidence. Peel the prawns, run your knife down the
back of each one, so they butterfly as they cook, and
remove the veins. Pull off the heads and chuck into the
pan for added flavour, removing before you serve. A good
fishmonger will do this prep for you.

CHICKEN GOUJONS
PITTA, LITTLE GEM, TOMATOES & AVO
SAUCE
When ingredients work together to maximize their nutritional impact, we like that!
Here, the fat in the avocado and oil helps us to absorb fat-soluble vitamin K from the
lettuce
SERVES 4 Preheat the oven to 200°C/400°F/gas 6. Tear 2

23 MINUTES pitta breads into a blender and blitz into fine
6 wholemeal pittas crumbs, then pour into a shallow tray. Slice the
4 x 120g skinless chicken lengthways into 1cm strips and place in
chicken breasts a large bowl. Add half the basil to the blender
1 bunch of fresh basil with the egg. Peel and add the garlic. Finely
(30g) grate in the Parmesan and lemon zest, and
1 large egg squeeze in all the lemon juice. Add a pinch of
2 cloves of garlic sea salt and a good pinch of black pepper and
20g Parmesan cheese blitz until smooth. Pour over the chicken and
1 lemon
toss together well, massaging that flavour into
the meat.
4 heaped tablespoons
Greek yoghurt Working in batches, gently turn the chicken
1 ripe avocado strips in the tray of crumbs until nicely coated.
chipotle Tabasco sauce Place on a large baking tray, then bake for 15 to
18 minutes, or until golden and cooked through,
extra virgin olive oil
turning halfway.
2 little gem lettuces
Meanwhile, quickly rinse the blender, then put
320g ripe cherry
tomatoes, on the vine in most of the remaining basil and the yoghurt.
Peel, destone and add the avocado, then blitz
until smooth. Taste and season to perfection,
then divide between your plates and add a few
drips of chipotle Tabasco and oil to each portion.
Lightly toast the remaining pittas, pick apart the
little gem leaves, and halve the cherry tomatoes.
Divide it all between your plates with the
goujons, pick over the remaining basil leaves,
mix it up and tuck in.
G t a ad
Make the marinade, toss with the chicken and leave
overnight in the fridge so the flavours really penetrate,
then coat in breadcrumbs the next day.

PASTA & 7-VEG TOMATO SAUCE -
ASPARAGUS, PEA & MINT
We all love pasta with a good sauce – it’s such an easy meal to knock together. Get
into the spirit with these classic combos, and get ahead with my super-nutritious 7-
veg tomato sauce
Cook 150g of dried wholewheat penne in a pan of boiling salted

water according to the packet instructions. Meanwhile, trim the
woody ends off 1 bunch of asparagus (350g), cut into 2cm chunks,
and fry in a large non-stick frying pan on a medium heat with 1
teaspoon of olive oil. After 2 minutes, add 150g of frozen peas and
300ml of 7-veg tomato sauce (see here) and simmer until the pasta is
ready. Pick and finely chop the leaves from 2 sprigs of fresh mint
and finely grate 20g of Parmesan cheese. Drain the pasta, reserving
a mugful of cooking water, then toss the pasta through the sauce
with the chopped mint and grated Parmesan, loosening with a
splash of the reserved water, if needed. Divide between your plates
and tuck in.
PASTA & 7-VEG TOMATO SAUCE - BACON
BITS, ROSEMARY & BALSAMIC
We all love pasta with a good sauce – it’s such an easy meal to knock together. Get
into the spirit with these classic combos, and get ahead with my super-nutritious 7-
veg tomato sauce
Cook 150g of dried wholewheat fusilli in a pan of boiling salted

water according to the packet instructions. Meanwhile, finely slice 2
rashers of smoked streaky bacon and fry in a large non-stick frying
pan on a medium heat with 1 teaspoon of olive oil until golden. Add
a pinch of black pepper, strip in the leaves from 2 sprigs of fresh
rosemary, then after 1 minute remove, leaving the fat behind. Add
300ml of 7-veg tomato sauce (see here) with 2 tablespoons of
balsamic vinegar and simmer until the pasta is ready. Drain the
pasta, reserving a mugful of cooking water, then toss the pasta
through the sauce, loosening with a splash of the reserved water, if
needed. Divide up, finely grate over 20g of Parmesan cheese, and
serve sprinkled with the crispy bits.
PASTA & 7-VEG TOMATO SAUCE - RICOTTA,
ROCKET & PINE NUTS
Making the simple trade-up from regular white pasta to a wholewheat variety can be
a really easy way to up our fibre intake, something many of us aren’t getting enough
of from day to day
Cook 150g of dried wholewheat spaghetti in a pan of boiling salted

water according to the packet instructions. Meanwhile, fry 2
tablespoons of ricotta cheese in a large non-stick frying pan on a
medium heat with 2 teaspoons of olive oil. Finely grate in the zest of
1 lemon, add 2 tablespoons of pine nuts and fry for 1 minute. Add
300ml of 7-veg tomato sauce (see here) and simmer until the pasta is
ready. Drain the pasta, reserving a mugful of cooking water, then
toss the pasta through the sauce, loosening with a splash of the
reserved water, if needed. Divide between your plates, then
sprinkle with a handful of lemon-dressed rocket leaves, to finish.
PASTA & 7-VEG TOMATO SAUCE - FLAKED
TUNA, CAPERS & LEMON
Making the simple trade-up from regular white pasta to a wholewheat variety can be
a really easy way to up our fibre intake, something many of us aren’t getting enough
of from day to day
Cook 150g of dried pasta shells in a pan of boiling salted water

according to the packet instructions. Meanwhile, rinse 2 teaspoons
of baby capers, fry in a large non-stick frying pan on a medium heat
with 1 teaspoon of olive oil and the finely grated zest of 1 lemon
until golden, then remove, leaving any oil behind. Add 300ml of 7-
veg tomato sauce (see here) and squeezes of lemon juice, to taste.
Drain and flake in 1 x 120g tin of tuna in spring water, add 1 pinch
of ground cinnamon, then stir through 2 tablespoons of cottage
cheese and simmer until the pasta is ready. Drain the pasta,
reserving a mugful of cooking water, then toss the pasta through
the sauce, loosening with a splash of the reserved water, if needed.
Divide up, then sprinkle over the crispy bits.
VEGGIE FRIED RICE
SESAME, TOFU & CHILLI EGGS
As well as being super-versatile and a great source of veggie protein, tofu is high in
calcium, which our blood needs to make the enzymes that we require to digest our
food properly
SERVES 2 Place 1 teaspoon of groundnut oil in a cold non-

19 MINUTES stick frying pan and put on a medium-high
groundnut oil heat. Chop the tofu into 4 chunks, place in the
200g firm silken tofu pan and leave to get golden. Place a large non-
300g mixed exotic stick frying pan on a high heat alongside it. Pick
mushrooms through the mushrooms, halving any larger
2 cloves of garlic ones, and sprinkle into the pan to dry char for 5
4cm piece of ginger minutes, so they get dark golden and beautifully
nutty.
4 spring onions
150g sugar snap peas Meanwhile, peel and finely slice the garlic and
1 x 250g pack of
ginger. Trim the spring onions, finely slice just
cooked brown basmati the top green halves and put aside, cutting the
rice rest into 2cm chunks. Push the charred
2 heaped teaspoons mushrooms to one side of the pan, add 1
sesame seeds tablespoon of groundnut oil to the empty side,
2 large eggs then toss the garlic, ginger and white spring
hot chilli sauce onions in the oil. After 1 minute, toss all of that
1 tablespoon low-salt
with the mushrooms, add the sugar snaps and
soy sauce the rice, and stir-fry for 5 minutes.
1 lime At the sametime, turn the tofu over, sprinkle
the sesame seeds into the pan and crack in the
eggs. Swirl the pan to spread the eggs, then
scatter over the green spring onions and drizzle
with chilli sauce. Cover and leave to cook
through for 4 minutes. Toss the soy sauce
through the veggie rice, then serve with the
sesame tofu eggs, and lime wedges on the side,
for squeezing over.

GRILLED BEEF KEBABS
SHREDDED CRUNCH SALAD, FETA & PITTA
Beef gives us B vitamins here, which our metabolic and nervous systems need, while
the cabbage, mint and pomegranate give us vitamin C, helping us absorb iron from
the pitta
SERVES 4 If using wooden skewers, soak them for a few

25 MINUTES minutes in cold water. Preheat the grill to high.
500g lean minced beef In a food processor, blitz the mince, egg,
1 large egg cranberries, pistachios, garam masala and a
50g dried cranberries pinch of sea salt and black pepper until well
combined. Divide the mixture into four equal-
sized portions, then use wet hands to scrunch
1 heaped teaspoon and shape each portion around a wooden or
garam masala
metal skewer. Lay the skewers across an oiled
olive oil
tray. Pop under the grill for 10 minutes, or until
1 red onion golden and cooked through, turning halfway.
2 lemons
Peel and finely slice the onion, ideally on a
500g white and/or red mandolin (use the guard!) or using good knife
cabbage
skills, then toss in the lemon juice and a pinch
1 large carrot of salt on a big platter. Remove and discard any
1 pomegranate tatty outer leaves from the cabbage, finely shred
½ a bunch of fresh it, peel the carrot and finely matchstick
mint (15g) lengthways, then pile both on top of the onion.
4 wholemeal pitta Halve the pomegranate, then, holding one half
breads cut side down in your fingers, bash the back of
30g feta cheese it with a spoon so the seeds tumble on to the
4 tablespoons natural platter, and repeat with the other half. Pick,
yoghurt roughly chop and scatter over the mint leaves,
ready to toss together.
Lightly toast the pitta breads until just warmed
through, mix up the salad, and serve with the
kebabs, a crumbling of feta cheese and a dollop
of yoghurt.

CHEAT’S PEA SOUP
SMOKY HAM, PASTA, MINT & FETA
This super-speedy soup utilizes freezer staples peas and spinach, both of which give
us vitamin C, helping us to absorb the all-important iron contained in the pasta
SERVES 4 Trim the spring onions and place in a blender

24 MINUTES with the frozen peas and spinach. Tear in the
1 bunch of spring ham, pick in the mint leaves, then cover with
onions 400ml of boiling kettle water. Put the lid on
300g frozen peas securely, cover with a tea towel and, holding it
300g frozen chopped in place, blitz until smooth, stopping to scrape
spinach down the sides and help it along, if needed. Pour
100g smoked ham into a large pan on a high heat and add another
½ a bunch of fresh 1.2 litres of boiling kettle water. Smash up the
mint (15g) pasta into random shapes – the easiest way is to
300g dried wrap it in a tea towel and attack it with a rolling
wholewheat fusilli pin – and stir into the soup. Bring back to the
50g feta cheese boil, then simmer until the pasta is cooked
through, stirring regularly and adding splashes
of water to loosen, if needed. Taste the soup,
and season to perfection.
Divide the soup between bowls or mugs, then
use a speed-peeler to shave over the feta in fine
strips, before tucking in.

CRISPY TROUT, OATS & THYME
HORSERADISH YOGHURT, SPUDS & VEG
Tasty trout is super-high in vitamin B12, which we need for red blood cell production,
in turn preventing us from feeling tired, plus we get a good hit of vitamin C from all
the veggies
SERVES 2 Cook the new potatoes in a large pan of boiling

21 MINUTES salted water for 15 to 20 minutes, or until
400g baby new cooked through. Wash or peel the carrots, halve
potatoes lengthways and add to the pan for the last 8
150g small carrots minutes. Trim the broccoli and add for the last 5
200g tenderstem minutes, adding the peas for the last 2 minutes
broccoli only. Mix the horseradish and yoghurt with
150g frozen peas half the lemon juice and put aside.
2 teaspoons jarred With a few minutes to go, place a large non-
grated horseradish
stick frying pan on a medium-high heat. Drizzle
2 heaped tablespoons the fish fillets with 1 teaspoon of oil and
natural yoghurt
sprinkle with a pinch of sea salt and black
1 lemon
pepper, then place in the pan flesh side down
2 x 120g trout fillets, for 2 minutes. Strip in the thyme leaves,
scaled, pin-boned
sprinkle in the oats, then flip over and gently
olive oil press down with a fish slice so the skin is in
½ a bunch of fresh good contact with the pan. Cook for 4 to 6
thyme (15g) minutes, or until the skin is super-crispy
1 tablespoon porridge (depending on the shape of your fillets), then
oats
turn the heat off.
Drain the spuds and veg and divide between
your plates. Lightly crush the spuds, making a
bed of them on each plate, then sit the trout
fillets proudly on top, skin side up. Spoon over
the horseradish yoghurt, add a pinch of black
pepper, and serve with lemon wedges, for
squeezing over.

PESTO MUSSELS & TOAST
BABY COURGETTES, SWEET TOMATOES &
PEAS
Mussels are a super-nutritious member of the shellfish family, packed with
micronutrients including iodine and selenium, two important minerals for healthy
metabolic function
SERVES 2 If you haven’t done it already, make up a batch

14 MINUTES of super-quick pesto (see here). Put a large pan
2 portions of super- on a medium-high heat, and toast the bread as
quick batch pesto (see the pan heats up, turning when golden. Trim
here)
and finely slice the courgettes, and halve the
2 thick slices of
wholemeal bread (50g cherry tomatoes. Check the mussels – if any are
each) open, just give them a little tap and they should
200g baby courgettes close; if they don’t they’re no good, so chuck
200g ripe mixed-
those ones away. Remove the toast and spread
colour cherry half a portion of pesto on each slice.
tomatoes, on the vine
Turn the heat under the pan up to full whack
500g mussels, and tip in the mussels. Stir in the remaining
scrubbed, debearded
portion of pesto, the courgettes, tomatoes and
160g fresh or frozen peas. Add the wine (if using), or a good splash of
peas
water. Cover with a lid and leave to steam for 3
optional: 50ml white
wine to 4 minutes, shaking the pan occasionally.
When all the mussels have opened and are soft
and juicy, they’re ready. If any remain closed,
simply throw those away. Divide the mussels,
veg and all those gorgeous juices between two
large bowls, pick over the basil leaves and serve
with the pesto toasts on the side for some epic
dunking.

SWEET & SOUR STIR-FRY
LOADSA SPROUTS, PINEAPPLE & NOODLES
Sprouts are super-quick to cook, so they’re brilliant in stir-fries like this, plus both
alfalfa and beansprouts give us a good hit of folic acid, which our bodies need to
make protein
SERVES 2 In a bowl, cover the noodles with boiling kettle

21 MINUTES water to rehydrate them. To make a sauce, drain
100g fine rice noodles the pineapple juice into a separate bowl, mix
1 x 227g tin of with the cornflour, vinegar, soy sauce and 4
pineapple chunks, in tablespoons of water, then put aside.
juice
2 heaped teaspoons Put a wok or large frying pan on a high heat
cornflour and lightly toast the sesame seeds while it heats
1 tablespoon cider up, then tip into a little bowl. Place the
vinegar pineapple chunks in the dry pan, then roughly
2 teaspoons low-salt chop the cashew nuts and add a minute later.
soy sauce Trim the spring onions, slice into 2cm chunks
2 teaspoons sesame and add to the pan. Let it all char and get
seeds attitude while you peel the garlic and ginger,
30g cashew nuts finely slice them with the chilli (deseed if you
4 spring onions like), and finely slice the sugar snaps at an angle
2 cloves of garlic
lengthways. Add 1 tablespoon of groundnut oil
to the pan, then add the garlic, ginger and chilli.
2cm piece of ginger Toss for 30 seconds, then toss in the sugar snaps
1 fresh red chilli and the more robust sprouts for 1 minute,
200g sugar snap peas followed by the sauce. Bring it to the boil for a
groundnut oil minute or two to thicken, then taste and season
200g sprouts, such as to perfection.
alfalfa sprouts, Serve the stir-fry on top of the drained noodles.
chickpea sprouts,
beansprouts Quickly return the empty pan to the heat, pour
1 lime
in a good splash of boiling kettle water, use a
wooden spoon to really scrape up all that
delicious sticky goodness from the bottom,
stirring for 1 minute until slightly thickened,
then drizzle over the stir-fry. Sprinkle over any
delicate sprouts, such as alfalfa, along with the
toasted sesame seeds, and serve with lime
wedges, for squeezing over.

CREAMY CHOPPED SALAD
GRAPES, TARRAGON, CHICKEN &
CROUTONS
All the veggies in this colourful salad ensure it’s super-filling and packed with
nutrients – both cucumber and lettuce have a high water content and give us a nice
hit of vitamin K
SERVES 4 Preheat the oven to 180°C/350°F/gas 4. Cut the

20 MINUTES bread into 1.5cm dice, arrange on a roasting tray
4 thick slices of in a single layer and pop into the oven for 15
wholemeal bread (50g minutes, or until golden and nicely crisp,
each)
shaking occasionally.
150g natural yoghurt
1 bunch of fresh Meanwhile, in a blender, blitz the yoghurt,
tarragon (30g) tarragon, 1 tablespoon of oil, the jalapeños and 2
extra virgin olive oil tablespoons of liquor from the jar until smooth.
60g jarred sliced
Taste and season to perfection. Tip the
jalapeño chillies sweetcorn into a super-large bowl, juice and all,
1 x 325g tin of pour in the dressing and mix together. Drain
sweetcorn in water the peppers and chop into 1cm dice and add to
2 large roasted peeled the bowl. Halve the cucumber lengthways and
red peppers in brine scrape out the watery core, then slice it ½cm
1 cucumber thick and add to the bowl. Halve the lettuce,
1 iceberg lettuce
then slice, cut into 1.5cm dice and add to the
bowl. Trim and finely slice the spring onions,
6 spring onions halve the grapes, then add those to the bowl,
200g grapes too.
320g leftover poached
chicken (see here) Shred or chop your leftover chicken and gently
toss into the bowl until everything is well
40g feta cheese
coated in the creamy dressing. Mix in most of
the crunchy croutons, then sprinkle the rest on
top, crumble over the feta and serve.

SESAME BUTTERFLIED CHICKEN
PEANUT SAUCE, ASIAN SLAW & RICE
NOODLES
Adding a lovely bit of crunch to this simple dish, slaw ingredients Chinese cabbage
and sugar snap peas are a source of vitamin C, which we need to make cell-
protecting vitamin E
SERVES 2 Put a griddle pan on a high heat. In a bowl,

18 MINUTES cover the noodles with boiling kettle water to
100g fine rice noodles rehydrate them. Use a sharp knife to slice into
2 x 120g skinless the chicken breasts, then open each one out flat
chicken breasts like a book. Rub each with 1 teaspoon of
groundnut oil groundnut oil and a small pinch of sea salt and
4 spring onions black pepper, then griddle for 8 minutes, or until
½ a Chinese cabbage golden and cooked through, turning halfway.
(150g) Trim the spring onions and rattle them through
200g sugar snap peas the finest slicer on your food processor, followed
½–1 fresh red chilli by the Chinese cabbage, sugar snap peas and
2 limes chilli. Dress with the juice of 1 lime and the soy
1 tablespoon low-salt
sauce. In a small bowl, mix the peanut butter
soy sauce with the yoghurt and the juice of the remaining
1 tablespoon peanut lime, peel and finely grate in the ginger, mix
butter again, taste, and season to perfection.
2 tablespoons natural Remove the chicken to a board and slice, lightly
yoghurt toasting the sesame seeds in the residual heat of
2cm piece of ginger the griddle pan and sprinkling them over the
2 teaspoons sesame chicken before serving. Drain the noodles,
seeds divide between your plates with the chicken,
slaw and peanut sauce, mix it all up and tuck on
in.

Healthy classics
SUPER SHEPHERD’S PIE - SMASHED NEEPS & TATTIES
ITALIAN SUPER-FOOD BURGERS - BALSAMIC ONIONS,
MOZZARELLA & SLAW
CHICKEN FAJITAS - SMOKY DRESSED AUBERGINES &
PEPPERS
SALMON & PRAWN FISH PIE - SWEET POTATO & SPUD
MASH
HEALTHY CHIP BUTTY - CHEESY SWEET POTATO, AVO &
KETCHUP
CHICKEN TACOS - BLACK BEANS, AVO, CORN & CHERRY
TOMS
SMOKY VEGGIE CHILLI - SWEET GEM & CHEESY JACKET
SPUDS
HEALTHY CHICKEN KIEV - NEW POTATOES, CARROTS &
GREEN VEG
SWEET POTATO FISHCAKES - CHOPPED SALAD, FETA &
RED PEPPER SALSA
CHEAT’S PIZZETTA - FENNEL, ROCKET & PROSCIUTTO
RATATOUILLE PIE - FILO, RICOTTA, BASIL & ALMONDS
SUPER SHEPHERD’S PIE
SMASHED NEEPS & TATTIES
Lean minced lamb works a treat here, and gives us a bumper hit of vitamin B12,
keeping our immune and nervous systems healthy and preventing a drop in our
energy levels
SERVES 6 Put the mince into a cold casserole pan. Place on

2 HOURS 15 MINUTES a high heat, add a really good pinch of black
500g lean minced pepper and cook for 15 minutes, or until dark
lamb
golden, breaking it up with a wooden spoon.
2 sprigs of fresh Pick and finely chop the rosemary leaves, drain
rosemary
the beans, then stir both into the pan. Cook and
1 x 400g tin of stir for 8 minutes, or until the beans start to pop
cannellini beans
and it’s all getting dark and gnarly. Peel the
2 onions onions and carrots, trim the celery, wipe the
2 carrots mushrooms clean, then finely chop it all (or blitz
2 sticks of celery in a food processor). Stir into the pan and sweat
250g chestnut for 10 minutes on medium-high, stirring
mushrooms occasionally. Stir in the flour, followed by the
1 heaped tablespoon stock. Bring to the boil, then simmer on a low
plain flour heat with the lid on for 30 minutes.
800ml chicken or veg Meanwhile, preheat the oven to
stock
180°C/350°F/gas 4. Wash the swede and
800g swede potatoes (leaving the skins on for extra
800g potatoes nutritional benefit) and cut into 3cm chunks.
2 tablespoons semi- Cook just the swede in a large pan of boiling
skimmed milk salted water for 10 minutes, add the potatoes for
15g mature Cheddar 10 more minutes, or until cooked through, drain
cheese well, mash with the milk and grated cheese, and
1 tablespoon season to perfection.
Worcestershire sauce
1 teaspoon mint sauce Check the consistency of the mince – you want
it slightly wetter than you think, as it will
350g frozen peas
thicken further in the oven. Add the
Worcestershire and mint sauces, taste, and
season to perfection. Sprinkle the peas over the
mince, letting them sit on the surface to help
prevent the mash from sinking in too much. Put
spoons of mash randomly on top, using a fork to
scuff it up and make valleys and mountains,
increasing the surface area, and the crispy bits.
Bake for 50 minutes, or until golden and
bubbling. Nice with seasonal greens.

ITALIAN SUPER-FOOD BURGERS
BALSAMIC ONIONS, MOZZARELLA & SLAW
The secret here is to use lean minced beef, which is just as protein-packed as the
higher-fat stuff, bulked up with high-fibre cannellini beans. We even get a bit of
mozzarella, too!
SERVES 6 Preheat the oven to 200°C/400°F/gas 6. Peel the

40 MINUTES onions, finely slice into rounds and place in a
2 small red onions bowl. Add the balsamic and a couple of good
100ml cheap balsamic pinches of sea salt to draw out excess moisture
vinegar (you’ll drain the liquor off, so don’t worry about
500g lean minced beef the amount of salt).
1 x 400g tin of Put the minced beef into a bowl with a big
cannellini beans
pinch of black pepper and a small pinch of salt.
1 large egg Drain and add the beans. Separate the egg and
6 wholemeal buns add the yolk to the mixture, then scrunch
2 tablespoons sesame together really well with clean hands. Whisk
seeds the egg white, halve your burger buns, put back
½ a small white together, brush just the tops with egg white,
cabbage (500g) then scatter over the sesame seeds to create a
3 tablespoons natural nice, even layer (you can even make stencils for
yoghurt a bit of fun, if you want to get the kids
1 heaped teaspoon involved).
English mustard
1 teaspoon dried red
Pull off any tatty outer leaves from the cabbage.
chilli flakes Very finely slice it, ideally on a mandolin (use
1 lemon the guard!). In a large bowl, toss the cabbage
with the yoghurt, mustard, chilli flakes, lemon
olive oil
juice and a pinch of black pepper.
1 x 125g ball of
mozzarella cheese Divide the burger mixture into six equal-sized
2 sprigs of fresh balls. Place two large non-stick ovenproof
rosemary frying pans on a medium-high heat with 1
2 ripe mixed-colour teaspoon of oil in each (or cook in batches). Add
tomatoes
three balls of mixture to each pan, gently
100g rocket squash into patties about 2cm thick, cook for 2
minutes, or until golden, then flip over. Top
each burger with a slice of mozzarella and strip
in the rosemary leaves around them. Pop into
the oven for 2 minutes so the mozzarella melts,
with the buns alongside to warm through. Slice
the tomatoes and divide between the bun bases
with the cheesy burgers, crispy rosemary and
balsamic onions, then pop the tops on, toss the
slaw with the rocket, and serve.

CHICKEN FAJITAS
SMOKY DRESSED AUBERGINES & PEPPERS
Sticking to super-lean chicken breasts is the key to making super-food fajitas, and
also provides us with a great source of protein, ensuring our muscles stay strong and
healthy
SERVES 4 Put 1 tablespoon of oil into a bowl with the

40 MINUTES vinegar, chipotle Tabasco, oregano, paprika and
PLUS MARINATING
a pinch of sea salt and black pepper. Crush in
olive oil the unpeeled garlic through a garlic crusher and
1 tablespoon red wine mix together. Peel and halve the onion, slice
vinegar
into 1cm-thick wedges, then slice the chicken
1 teaspoon chipotle lengthways 1cm thick and toss both in the
Tabasco sauce
marinade. Leave in the fridge for at least 1 hour,
1 teaspoon dried or preferably overnight.
oregano
2 teaspoons sweet Blacken the whole peppers and aubergine over
smoked paprika a direct flame on the hob, or in a griddle pan on
2 cloves of garlic a high heat, until charred and blistered all over.
1 large red onion Pop the peppers into a bowl and cover with
2 x 200g skinless
clingfilm for 10 minutes, then scrape off most of
chicken breasts the black skin, discarding the stalks and seeds.
3 mixed-colour
Pinch the skin off the aubergine and trim off
peppers the ends. Nicely slice it all 2cm thick, dress on a
1 large aubergine platter with the juice of 1 lime and a few picked
coriander leaves, then taste and season to
2 limes
perfection.
1 bunch of fresh
coriander (30g) Cook the chicken and onions in all that lovely
1 ripe avocado marinade in a large non-stick frying pan on a
4 large seeded
medium-high heat for 6 to 8 minutes, or until
wholemeal tortillas cooked through, turning halfway. Peel, destone
50g feta cheese
and finely slice the avocado, and squeeze over
the juice of half a lime. Warm the tortillas in a
dry frying pan for 30 seconds, then keep warm
in a clean tea towel. Take it all to the table, with
the feta and the remaining coriander leaves,
and let everyone build their own.

SALMON & PRAWN FISH PIE
SWEET POTATO & SPUD MASH
Both salmon and prawns are super-high in vitamin B12, which we need for
psychological function, meaning we can think properly, and salmon is a source of
heart-healthy fats, too
SERVES 6 Preheat the oven to 180°C/350°F/gas 4. Finely

1 HOUR 20 MINUTES slice the bacon and place in a large roasting tray
1 rasher of smoked (30cm x 35cm) with 1 teaspoon of oil, then put
streaky bacon on a medium heat (starting from cold helps the
olive oil fat to render out of the bacon). Wash and trim
1 large carrot the carrot and spring onions, chop into 1cm
1 bunch of spring dice, and once the bacon is lightly golden, stir
onions them into the tray. Finely slice and stir in the
½ a bunch of fresh parsley stalks. Cook for 10 minutes, to soften,
flat-leaf parsley (15g) stirring regularly, then stir in the flour.
2 tablespoons plain Gradually pour in the milk, bring up to a good
flour simmer, then stir in the mustard and frozen
600ml semi-skimmed spinach. Simmer for 5 to 10 minutes, or until the
milk spinach has thawed. Chop the salmon into bite-
2 teaspoons English sized chunks, halve the prawns, finely chop the
mustard parsley leaves and stir it all through the sauce
400g frozen chopped with the frozen peas, then crumble the feta
spinach over the top and turn the heat off.
4 x 120g salmon fillets,
skin off, pin-boned Meanwhile, wash the sweet potatoes and spuds
200g raw peeled (leaving the skins on for extra nutritional
prawns benefit) and chop into 3cm chunks. Cook in a
400g frozen peas large pan of boiling salted water for 15 minutes,
125g feta cheese
or until cooked through, then drain and mash
well, taste, and season to perfection. Gently
600g sweet potatoes spoon the mash over the fish pie filling,
600g potatoes spreading it out with a fork. Bake for 40
minutes, or until golden and crisp on top, and
bubbling at the edges.

HEALTHY CHIP BUTTY
CHEESY SWEET POTATO, AVO & KETCHUP
Using higher-fibre wholemeal bread and making a vitamin C packed low-salt ketchup
free from added sugar gives the typically calorie-and-salt-laden chip butty a super-
food makeover
SERVES 2 Preheat the oven to 200°C/400°F/gas 6. Wash

40 MINUTES the sweet potato (leaving the skin on for extra
1 large sweet potato nutritional benefit) and cut into eighths. On a
(350g) roasting tray, toss with 1 tablespoon of oil, the
olive oil vinegar and a small pinch of sea salt, then
1 tablespoon cider arrange in one layer and bake for 30 minutes,
vinegar or until golden and cooked through. Sprinkle
1 tablespoon ground over the almonds, finely grate over the cheese,
almonds then return to the oven for 5 more minutes.
10g Cheddar cheese
Meanwhile, score a cross in the skin of each
3 ripe tomatoes tomato and cover with boiling kettle water in a
2 teaspoons chipotle bowl. After 2 minutes, drain, carefully pinch off
Tabasco sauce
the skins, then quarter and deseed. Place the
½ a bunch of fresh flesh in a pan on a medium-low heat with 1
basil (15g)
tablespoon of oil and the chipotle Tabasco.
½ a ripe avocado Simmer gently for 15 minutes, or until thick,
½ a lime sweet and delicious, stirring occasionally.
2 heaped tablespoons Pick the basil leaves into a pestle and mortar
natural yoghurt
and pound with a pinch of sea salt. Peel, destone
4 thin slices of
wholemeal bread (35g and bash in the avo, then muddle in a squeeze
each) of lime juice and the yoghurt. Spread the avo
mixture across all the slices of bread, like butter,
then dollop the tomato on two of the slices. Line
up your gnarly crispy cheesy sweet potato chips
on top, pop the other slices on, and tuck in!

CHICKEN TACOS
BLACK BEANS, AVO, CORN & CHERRY TOMS
Both black beans and flour are high in iron, which our bodies need for cognitive
function – that’s basically every intellectual process in our brains, from memory to
reasoning
SERVES 4 In a bowl, mix the flour with 1 tablespoon of oil,

30 MINUTES 150ml of water and a pinch of sea salt, then
250g plain wholemeal knead on a clean flour-dusted surface until
flour smooth. Divide into twelve equal-sized balls and
olive oil cover with a clean, damp tea towel.
1 teaspoon cumin
seeds Dry toast the cumin seeds in a small pan on a
1 x 400g tin of black
medium heat for 1 minute, then tip in the black
beans beans (juice and all). Simmer on a low heat
1 bunch of spring
while you crack on with everything else,
onions mashing once soft and loosening with a splash
1 bunch of fresh of water, if needed. Trim the spring onions and
coriander (30g) finely slice with the coriander stalks. Peel and
1 ripe avocado destone the avocado, dice the flesh, and cut the
2 corn on the cob
corn kernels off the cobs. Heat it all in a large
frying pan on a medium-low heat with 1
320g leftover poached tablespoon of oil. Chop and add the chicken,
chicken (see here)
stirring occasionally until ready to serve.
220g ripe cherry
tomatoes, on the vine Quarter the cherry tomatoes and dress with the
2 limes juice of 1 lime. In a blender, blitz the jalapeños
1 x 220g jar of sliced and all their liquor with most of the coriander
jalapeño chillies leaves until super-smooth, then pour back into
4 heaped tablespoons the jar (you’ll only need 1 teaspoon per portion,
natural yoghurt so once done, simply pop the rest into the fridge
for future meals).
Put a non-stick frying pan on the highest heat.
Roll one of the dough balls out nice and thin
into a rough circle (15cm in diameter) and cook
for just 20 seconds on each side, so it’s soft and
flexible. Roll the next one out while the
previous one is cooking, stacking them in tin foil
as you go so they stay warm and everyone can
tuck in together (or you can serve them up to
your lucky diners as you go, for a more
authentic experience). Take everything to the
table with the yoghurt and lime wedges, and let
everyone build their own.

SMOKY VEGGIE CHILLI
SWEET GEM & CHEESY JACKET SPUDS
Using cocoa powder helps to add a lovely depth of flavour here, and nutritionally it’s
high in the mineral copper, which we need to keep our skin and hair strong and
healthy
SERVES 8 Put a large casserole pan on a medium-low heat

1 HOUR 45 MINUTES and a griddle pan beside it on a high heat. The
2 onions idea here is to work in batches, starting by
olive oil charring the veg on the griddle to add a smoky
1 heaped teaspoon flavour dimension. Peel the onions and cut into
cumin seeds 1cm dice, char on the griddle for 3 minutes, then
2 heaped teaspoons place in the casserole pan with 2 tablespoons of
smoked paprika oil, the cumin seeds, paprika, cocoa and peanut
2 teaspoons quality butter, stirring occasionally. Slice the chilli(es)
cocoa powder 1cm thick and griddle while you deseed and
1 heaped tablespoon roughly chop the peppers and chop the sweet
peanut butter potatoes into rough 2cm chunks (leave the skin
1–2 fresh red chillies on for extra nutritional benefit, just give them a
3 large mixed-colour wash). Griddle it all, adding to the casserole pan
peppers as you go. Finely chop and add the coriander
2 sweet potatoes (300g stalks.
each)
Preheat the oven to 180°C/350°F/gas 4. Drain
1 bunch of fresh the beans in a sieve over the casserole pan so
coriander (30g)
the juices go in, then tip the beans into the
2 x 400g tins of butter
beans griddle pan in an even layer. Have faith and
3 x 400g tins of plum
leave them without stirring until they start to
tomatoes char and burst, then add to the veg. Pour in the
8 small jacket potatoes
tinned tomatoes, breaking them up with a
wooden spoon. Stir well, then pop the lid on ajar
140g Cheddar cheese and leave for 1 hour, or until thickened, stirring
4 little gem lettuces occasionally. Meanwhile, wash the potatoes,
8 tablespoons natural prick, then bake for 1 hour, or until crispy on
yoghurt
the outside, fluffy in the middle.
Just before serving, finely chop the coriander
leaves and stir through the chilli, taste and
season to perfection. Cut a cross into each spud,
pinching the bottoms so they open up, then
grate the cheese and divide it between them,
stuffing it in well. Pick apart the gem lettuces,
and serve each cheesy spud with a good portion
of chilli, some gem leaves and a dollop of
yoghurt.

HEALTHY CHICKEN KIEV
NEW POTATOES, CARROTS & GREEN VEG
I’ve given a family favourite, classic chicken Kiev, a super-food makeover by
replacing the usual butter in the filling with lighter cream cheese, giving a super-
satisfying result
SERVES 4 Preheat the oven to 200°C/400°F/gas 6. To

45 MINUTES make your filling, crush the unpeeled garlic
1 clove of garlic through a garlic crusher into a small bowl with
50g light cream the cream cheese. Finely grate in the lemon zest
cheese and 5g of the Parmesan, then add a little
1 lemon squeeze of lemon juice. Finely chop and add the
30g Parmesan cheese parsley leaves, mix together well, then taste and
4 sprigs of fresh flat- season to perfection. Cut a deep pocket in the
leaf parsley thickest part of each chicken breast. Divide up
4 x 120g skinless the filling, spoon into each pocket, then press
chicken breasts the edges together to seal.
2 slices of wholemeal In a food processor, blitz the bread into crumbs
bread (50g each)
with the remaining Parmesan and 1 tablespoon
olive oil of olive oil, then tip into a shallow tray. Put the
50g plain flour flour on a plate, and whisk the egg in a shallow
1 large egg bowl. One-by-one, coat the stuffed chicken in
650g new potatoes flour, shake off any excess, then gently drop
650g mixed veg, such
into the beaten egg. Let any excess drip off, then
as small carrots, peas, turn and press in the crumbs until well coated
tenderstem broccoli, all over. Repeat with the remaining breasts (you
sugar snap peas can keep these covered in the fridge for a couple
extra virgin olive oil of days, if you want to make them in advance).
Place on a baking tray and cook for 30 minutes,
or until golden and cooked through.
Meanwhile, cook the new potatoes in a large
pan of boiling salted water for 15 to 20 minutes,
or until tender. Wash or peel the carrots, halve
lengthways and add for the last 8 minutes,
steaming your greens in a colander above the
pan for 5 to 10 minutes, depending on what
you’re using. Drain it all and steam dry for 2
minutes, toss in a large bowl with 1 tablespoon
of extra virgin olive oil and the remaining
lemon juice, then season to perfection. Divide
all the veg between your plates and serve with
the Kievs.

SWEET POTATO FISHCAKES
CHOPPED SALAD, FETA & RED PEPPER
SALSA
White fish is a great choice here, as it’s both low in fat and super-nutritious.
Haddock, for example, is packed full of iodine, which we need to support healthy
brain function
SERVES 4 Wash the potatoes and sweet potatoes (leaving

1 HOUR 10 MINUTES the skins on for extra nutritional benefit), chop
500g potatoes into 3cm chunks and cook in a pan of boiling
500g sweet potatoes salted water for 15 minutes, or until cooked
2 red peppers through. Drain, leave to steam dry and cool,
then mash. Meanwhile, blacken the peppers
over a direct flame on the hob or in a griddle
2 teaspoons chipotle pan on a high heat, turning until charred and
Tabasco sauce
blistered all over. Pop into a bowl and cover
500g white fish fillets,
skin off, pin-boned with clingfilm for 10 minutes, then scrape off
olive oil
most of the black skin, discarding the stalks and
seeds. Finely chop, dress with 1 tablespoon of
1 cucumber extra virgin olive oil and the chipotle Tabasco,
1 iceberg lettuce then put aside.
1 heaped teaspoon Chop the fish into 1cm dice, then mix into the
English mustard
cool mash really well with a pinch of sea salt
natural yoghurt and black pepper. Divide the mixture into eight
1 tablespoon white
even-sized balls and pat into 3cm-thick patties.
wine vinegar Put two large non-stick frying pans on a
40g feta cheese
medium-low heat with 1 tablespoon of olive oil
in each (or cook in batches). Cook four fishcakes
½ a bunch of fresh in each pan, for 5 minutes on each side, or until
mint (15g)
golden and cooked through, carefully turning
1 lemon
with a fish slice – if they break or crack a little
don’t stress, these are light, chunky, rough-and-
ready fishcakes.
Meanwhile, peel the cucumber, halve
lengthways and scrape out the watery core,
then slice ½cm thick. Remove any tatty outer
leaves from the iceberg, and roughly chop it
into 1cm chunks. In a bowl, dress both with the
mustard, yoghurt and vinegar, mixing well,
then taste, season to perfection, and crumble
over the feta. Pick, roughly chop and stir
through most of the mint leaves. Serve the
fishcakes and salsa scattered with baby mint
leaves, with a good portion of salad and wedges
of lemon, for squeezing over.

CHEAT’S PIZZETTA
FENNEL, ROCKET & PROSCIUTTO
On those days when nothing else will do, this super-quick cheat’s pizzetta will give
us that comforting vibe, while using half wholemeal flour means we are upping our
fibre intake
SERVES 2 Preheat the grill to high. Put an ovenproof

25 MINUTES frying pan on a high heat. Place the flours in a
100g wholemeal self- bowl with a pinch of sea salt, and gradually
raising flour pour in up to 150ml of water, stirring as you go
100g self-raising flour, so it comes together into a ball of dough. Knead
plus extra for dusting
for just 1 minute on a clean flour-dusted
6 tablespoons 7-veg surface, then halve the dough and roll one piece
tomato sauce (see
here) out just under 1cm thick. Place in the dry pan,
½ a courgette
then gently press your fingertips into the dough
to create dimples. Cook for 3 minutes, or until
½ x 125g ball of the bottom starts to get golden, while you
mozzarella cheese
spread over half the 7-veg sauce. Very finely
optional: 1 fresh red
chilli slice the courgette into rounds and arrange half
1 small bulb of fennel
the slices over the pizzetta. Tear over half the
(250g) mozzarella and add a few slices of chilli (if
50g rocket
using). Transfer the pan to the grill for 4 to 5
minutes, or until golden and bubbling.
1 lemon
extra virgin olive oil Meanwhile, trim and finely slice the fennel,
ideally on a mandolin or using a box grater. Toss
2 slices of prosciutto
with the rocket, half the lemon juice and 2
1 tablespoon balsamic teaspoons of oil in a bowl. Divide between two
vinegar
plates, wrapping a piece of prosciutto around
each pile of salad. Take your pizzetta out of the
oven and plate up, then drizzle over half the
balsamic and add a wedge of lemon on the side.
Serve up to your lucky companion, while you
crack on with the second one.
Ve gi s ap in
Lose the prosciutto and simply add a sprinkling of pine
nuts under the cheese, so you still get a hit of protein.

RATATOUILLE PIE
FILO, RICOTTA, BASIL & ALMONDS
Almonds provide our protein hit here, and as well as being packed with
micronutrients they are a source of unsaturated fats, keeping our blood cholesterol
and, in turn, our hearts healthy
SERVES 4 Preheat the oven to 180°C/350°F/gas 4. Put a

1 HOUR 20 MINUTES large wide casserole pan on a high heat with 1
olive oil tablespoon of oil. Peel the onions, deseed the
2 red onions peppers, trim the courgettes and aubergine,
2 mixed-colour then chop it all into rough 3cm chunks, adding
peppers them to the pan as you go. Peel, finely slice and
2 courgettes add the garlic. Squash the olives and remove the
1 large aubergine stones, then tear the flesh into the pan. Cook for
20 minutes, stirring regularly, to cook out the
2 cloves of garlic
residual moisture. Pour in the tinned tomatoes
4 black olives (stone and bring to the boil, breaking up the tomatoes
in)
with a wooden spoon. Simmer vigorously for 15
2 x 400g tins of plum minutes, or until thick in texture, then pick and
tomatoes
stir through the basil leaves, taste, and season to
½ a bunch of fresh perfection.
basil (15g)
6 sheets of filo pastry Working fairly quickly, wipe a drizzle of oil
(270g) around the inside of a 25cm pie dish. Layer up
250g ricotta cheese four sheets of filo, overlapping them and letting
50g ground almonds them hang over the edges of the dish. Spoon in
the ratatouille, then randomly spoon over the
ricotta and sprinkle in three quarters of the
almonds. Lightly scrunch up the remaining two
sheets of filo and place on top, then fold in the
overhanging pastry, scrunching it nicely.
Sprinkle over the remaining almonds and bake
for 40 to 45 minutes at the bottom of the oven,
or until golden and crisp. Serve with a lemon-
dressed seasonal salad on the side.

Salads
SUPER TUNA PASTA SALAD - FETA & CRISPY CAYENNE
CRUMBS
TANDOORI CHICKEN SALAD - MINTY YOGHURT DRESSING
& POPPADOMS
JAMIE’S ITALIAN SUPER-FOOD SALAD - GRAINS, GRILLED
AVO, BROCCOLI & HARISSA
PRAWN NOODLE SALAD - PASSION FRUIT DRESSING &
SESAME SEEDS
MOORISH CRUNCH SALAD - COUSCOUS PARCELS, ORANGE
& HARISSA
CHOPPED CHARRED VEG SALAD - COUSCOUS, WRAPS,
FETA, MINT, NUTS & SEEDS
SUPER BRUSSELS SPROUTS SLAW - CITRUS, FLAKED
SALMON, FETA & NUTS
KOREAN BIBIMBAP BOWL - RICE, VEG, PORK & HOT CHILLI
SAUCE
PRAWN & AVO COCKTAIL SALAD - NEW POTATOES,
CRUNCHY VEG & CRESS
WARM SMOKED TROUT SALAD - NEW POTATOES, BEETS &
SOFT-BOILED EGGS
SUPER SALAD PLATTER - AVO, SWEET POTATOES,
BROCCOLI & BEETS
SALMON CRUDO & CRISPBREADS - FENNEL, APPLE,
BROAD BEANS & AVOCADO
SUPER TUNA PASTA SALAD
FETA & CRISPY CAYENNE CRUMBS
Tuna gives us a hit of vitamin D, which in turn helps our bodies to absorb calcium
from the feta cheese and natural yoghurt, and they’re what makes this salad creamy
and delicious
SERVES 4 Peel and finely chop the onion, place in a large

25 MINUTES bowl with a pinch of sea salt and black pepper,
1 small red onion then squeeze over all the lemon juice and put
2 lemons aside.
250g dried pasta shells Cook the pasta in a large pan of boiling salted
350g broccoli water according to the packet instructions.
1 slice of wholemeal Chop the broccoli florets off the stalk. Cut the
bread (50g) woody end off the stalk, halve the stalk
½ teaspoon cayenne lengthways, then chuck it in with the pasta to
pepper cook through. Chop the florets into small bite-
1 cucumber sized chunks, adding them to the water for the
½ a bunch of fresh last minute only, just to take the rawness away.
chives or dill (15g)
Meanwhile, whiz the bread and cayenne into
4 tablespoons natural crumbs in a food processor, then toast in a dry
yoghurt
non-stick frying pan on a medium heat until
2 x 120g tins of tuna golden and crispy, tossing regularly. Peel the
in spring water
cucumber, halve lengthways and scrape out the
50g feta cheese watery core, then finely slice. Finely chop the
herbs. Mix the yoghurt into the lemony onion,
then add the cucumber and herbs. Drain the
pasta and broccoli, finely chop the broccoli stalk,
and add it all to the bowl of dressing. Drain and
flake in the tuna, toss together well, then taste
and season to perfection. Divide between your
bowls, and serve sprinkled with crumbled feta
and the hot crispy crumbs.

TANDOORI CHICKEN SALAD
MINTY YOGHURT DRESSING & POPPADOMS
Cupboard staple brown rice is a fantastically nutritious base to this recipe – it’s a
bumper source of vitamins and minerals, including selenium for efficient immune
system function
SERVES 4 Lightly score a criss-cross pattern into both

45 MINUTES sides of each chicken breast, rub with the
4 x 120g skinless tandoori paste and a pinch of sea salt,
chicken breasts massaging that flavour into the meat, then put
4 teaspoons tandoori aside. Cook the rice in a large pan of boiling
curry paste
salted water according to the packet
250g brown rice instructions, then drain and leave to steam dry
1 small red onion in a large bowl. Peel and halve the red onion,
1 tablespoon white and slice as finely as you can. In a bowl, scrunch
wine vinegar it with the vinegar and a pinch of sea salt.
½ a bunch of fresh Rip the top leafy half of the mint into a blender,
mint (15g)
roughly slice and add the chilli, add the yoghurt
1 fresh red chilli
and the juice of 1 lemon, pour in the liquor from
4 heaped tablespoons the onion, then blitz until smooth and pour
natural yoghurt
back over the onion. Toast the mustard and
2 lemons cumin seeds in a large non-stick frying pan on a
1 tablespoon black medium-high heat, and add to the dressing. Dry
mustard seeds fry the chicken in one layer for 4 minutes on
1 teaspoon cumin each side, or until nicely charred, adding the
seeds
remaining lemon halves alongside when you
400g ripe mixed- turn it. Once done, remove the chicken to a
colour cherry
tomatoes, on the vine plate, carefully squeeze over the jammy lemon
2 carrots
juice, rest for a couple of minutes, then slice.
2 little gem lettuces Halve or quarter the cherry tomatoes and add
4 uncooked
to the rice bowl. Peel the carrots, and continue
poppadoms to speed-peel into ribbons, adding to the bowl.
Pour in the onion and dressing, toss it all
together, taste and season to perfection, then
pile in the centre of a big platter. Trim the
lettuces, click apart the leaves and arrange
around the salad with the slices of chicken.
One-by-one, puff up the dry poppadoms in the
microwave for 30 seconds each, then crack and
crumble them over the top of the salad and tuck
in.

JAMIE’S ITALIAN SUPER-FOOD SALAD
GRAINS, GRILLED AVO, BROCCOLI &
HARISSA
Quinoa and black rice provide a deliciously nutty gluten-free base to this super salad,
plus we get heart-healthy unsaturated fats from the seeds in the crunchy sprinkle
SERVES 4 Cook the quinoa and rice in pans of boiling

30 MINUTES salted water according to the packet
200g quinoa instructions, then drain. Drain the lentils and
100g black rice chickpeas, and toss with the quinoa and rice in
½ x 400g tin of Puy a large bowl. Finely slice the fennel, ideally on a
lentils mandolin (use the guard!), drain and quarter the
½ x 400g tin of beets and finely shred the kale, then add it all to
chickpeas the bowl. Pick the pretty baby herb leaves into a
½ a bulb of fennel cup of cold water, then finely chop the rest of
250g vac-packed the leaves and add to the bowl with the vinegar,
beetroot 2 tablespoons of oil and a pinch of sea salt and
50g kale black pepper. Toss it all together well and divide
½ a bunch of fresh
between your serving bowls.
flat-leaf parsley (15g) Preheat a griddle pan to high. Halve, peel and
½ a bunch of fresh destone the avocados, then grill for 3 to 5
mint (15g) minutes, or until bar-marked. Meanwhile, trim
1 tablespoon sherry the broccoli spears, blanch for 4 minutes in a
vinegar pan of boiling water, then drain.
Place a grilled avocado half on top of each salad,
2 ripe avocados
fill each avo well with cottage cheese, then pile
100g tenderstem the broccoli on top. Spoon over the harissa and
broccoli
scatter over the seeds. Hold the pomegranate
150g cottage cheese half cut side down in your fingers, bash the
4 teaspoons harissa back of it with a spoon so all the seeds tumble
50g mixed seeds out over the salads, then serve. This is delicious
½ a pomegranate pimped with a few slices of poached chicken
(see here) or salmon, or with a little sprinkling
of crumbled feta cheese.
Sea ona s ap in
When beautiful baby beets are in season, pick up a
mixed-colour bunch, scrub them clean, parboil, then peel,
quarter and roast them until sticky, like we do in the
restaurants.

PRAWN NOODLE SALAD
PASSION FRUIT DRESSING & SESAME SEEDS
Prawns give us selenium, which our thyroid glands need to function properly and to
keep our metabolic systems in check, meaning we can get everything we need from
the food we eat
SERVES 4 Pull the middle part of each prawn shell off,

30 MINUTES leaving the head and tail intact, then run a
12–16 large raw shell- small sharp knife down the back and remove
on king prawns (550g) the vein (or you could ask your fishmonger to
200g fine rice noodles do this for you). In a bowl, cover the noodles
3 passion fruit with boiling kettle water to rehydrate them.
1 tablespoon low-salt Halve the passion fruit and scrape the seeds
soy sauce
into a large bowl. Add the soy and fish sauces, 1
1 teaspoon fish sauce tablespoon each of groundnut and extra virgin
groundnut oil olive oil, and the cayenne. Crush in the
extra virgin olive oil unpeeled garlic through a garlic crusher. Peel
1 pinch of cayenne and grate in the ginger, squeeze in all the lime
pepper juice, and mix well. Spoon 2 tablespoons of the
2 cloves of garlic dressing over the prawns, toss and leave to
2cm piece of ginger marinate.
2 limes Prep your veg – trim the woody ends off the
400g mixture of asparagus, trim the spring onions, then finely
asparagus, spring slice both, and peel and matchstick the carrots.
onions, carrots Toss it all in the remaining dressing with the
100g sprouts, such as sprouts. Pick, slice and add the mint leaves,
chickpea sprouts, drain and add the noodles, then toss together
alfalfa sprouts
well.
1 bunch of fresh mint
(30g) Place the marinated prawns in a large non-stick
2 teaspoons sesame frying pan on a medium-high heat in a single
seeds layer. Cook for 6 minutes, turning halfway and
4 tablespoons natural sprinkling in the sesame seeds when you turn
yoghurt
them. Serve the gnarly prawns with the noodle
salad, scraping over the sticky sesame seeds
from the bottom of the pan, and enjoy it all with
a dollop of yoghurt on the side.

MOORISH CRUNCH SALAD
COUSCOUS PARCELS, ORANGE & HARISSA
The bonus of using three lovely oranges here means that this beautifully bright salad
provides us with our daily recommended intake of vitamin C, helping to keep our
immune systems strong
SERVES 4 Preheat the oven to 180°C/350°F/gas 4. Place

40 MINUTES the couscous in a bowl. Finely chop and add the
150g wholewheat preserved lemon(s), removing any pips, then
couscous just cover with boiling kettle water, pop a plate
1 large or 2 small on top and leave to fluff up. Wash the carrots
preserved lemons
and quarter lengthways. Peel, halve and finely
150g small heritage slice the onion. Toss both in a shallow bowl with
carrots
the vinegar and a good pinch of sea salt to draw
1 red onion out excess moisture (you’ll drain the liquor off,
4 tablespoons white so don’t worry about the amount of salt).
wine vinegar
½ a bunch of fresh Pick and finely chop most of the mint leaves
mint (15g) and stir through the couscous, fluffing it up
4 sheets of filo pastry with a fork, then season to perfection. Unroll
(180g) the filo pastry and spoon one quarter of the
4 tablespoons natural couscous on to the middle of one sheet. Flatten
yoghurt into a square, then fold the filo up around it,
2 heaped tablespoons creating a square parcel. Repeat with the
smooth peanut butter remaining couscous and filo, then place the
1 lime parcels on a tray and bake for 20 minutes, or
1 heaped teaspoon until lightly golden and crisp – this is a cute way
harissa to serve couscous and adds epic texture to the
extra virgin olive oil salad. In a bowl, mix the yoghurt, peanut butter,
2 teaspoons of preserved lemon liquor from the
jar and the lime juice, loosening with a splash of
3 oranges or blood water, if needed. Loosen the harissa with 1
oranges
tablespoon of oil in a little bowl. Crush the
1 round lettuce
2 little gem lettuces pistachios in a pestle and mortar. Peel the
oranges and cut into thin rounds. Wash the
lettuces, trim the bases, then cut the round
lettuce into quarters and the little gems in half.
Now the fun bit: to serve, divide the lettuce
between your plates and drizzle over the
peanutty yoghurt dressing. Drain and divide up
the pickled carrots and onions, then tear each
filo parcel in half and add to the plates with a
few orange slices. Drizzle the parcels with
harissa oil, scatter with pistachios, pick over the
remaining mint leaves, then mix it all up and
tuck in!

CHOPPED CHARRED VEG SALAD
COUSCOUS, WRAPS, FETA, MINT, NUTS &
SEEDS
Although feta cheese is a high-fat ingredient, using it in small amounts like I’ve done
here can be healthy, giving us a source of chloride, which in turn helps us digest the
food we eat
SERVES 4 Start by toasting the nuts, all the seeds, the chilli
1 HOUR flakes and oregano in your widest pan on a
50g blanched medium-high heat until smelling fantastic. Tip
hazelnuts into a pestle and mortar and roughly crush,
25g sunflower and returning the empty pan to the heat. Put the
sesame seeds
whole courgettes, peppers, tomatoes, peeled
½ teaspoon each onions and the aubergine into the dry pan (use
fennel seeds, cumin
seeds, dried red chilli two pans, if you need to). Blacken and char all
flakes, dried oregano over, turning regularly and removing to a large
2 mixed-colour bowl as each veg is done. Meanwhile, put the
courgettes couscous into a bowl and finely grate over the
2 mixed-colour lemon zest. Just cover with boiling kettle water,
peppers then pop a plate on top and leave to fluff up.
2 ripe beef tomatoes Once cool enough to handle, pull off any large
2 red onions bits of blackened veg skin that come away
1 large aubergine easily, but don’t stress too much about getting it
100g wholewheat all. Deseed the peppers, then chop all the veg
couscous into bite-sized chunks, returning to the bowl as
1 lemon you go, along with any lovely juices. Dress with
1 tablespoon cider the lemon juice, vinegar, 2 tablespoons of oil
vinegar and a pinch of sea salt and black pepper. Pick,
extra virgin olive oil finely chop and add the mint leaves (saving the
1 bunch of fresh mint
pretty ones for garnish), then toss well.
(30g)
4 wholewheat tortilla Warm the tortilla wraps in a dry frying pan for
wraps
just 30 seconds. Pour a little of the veg dressing
4 tablespoons Greek over the couscous, fluff up and divide between
yoghurt
your plates with the veg, yoghurt, crumbled
50g feta cheese feta, the nut mixture and reserved mint leaves.
Delicious with a drizzle of chilli sauce.
G t out id
In the warmer months, seize the opportunity to cook
your veg on the barbecue to give extra smokiness and
flavour – delicious!

SUPER BRUSSELS SPROUTS SLAW
CITRUS, FLAKED SALMON, FETA & NUTS
Brilliant Brussels sprouts are super-high in vitamin C, which we need, along with the
mineral phosphorus found in salmon and couscous, to keep our bones strong and
healthy
SERVES 4 Place the couscous in a bowl and use a speed-

25 MINUTES peeler to top it with strips of zest from both
300g wholewheat oranges and the lemon. Just cover with boiling
couscous kettle water, pop a plate on top and leave to fluff
2 oranges up. Toast the hazelnuts in a small dry frying
1 lemon pan on a medium heat until golden, then lightly
20g blanched crush in a pestle and mortar and put aside until
hazelnuts needed. Return the pan to a medium heat. Place
1 x 480g piece of the salmon skin side up in the dry pan for 8
salmon fillet, skin on, minutes, turning halfway. When it’s just cooked
scaled, pin-boned through, remove from the pan. Gently pull off
200g Brussels sprouts the skin and return to the pan to fry until nice
100g purple kale and crispy.
150g small carrots Meanwhile, pull off any tatty outer leaves from
2 large eating apples the Brussels sprouts. Trim the tough stalks
1 bunch of spring away from the kale, then wash with the carrots
onions and apples. Trim the spring onions. Push it all
4 tablespoons natural through the fine slicing attachment of a food
yoghurt processor, decanting into a large bowl as you go.
1 tablespoon Squeeze over the lemon juice and the juice from
wholegrain mustard 1 orange, add the yoghurt and mustard, then
20g feta cheese mix and scrunch together with clean hands,
taste and season to perfection.
Remove the citrus peel from the top of the
couscous, fluff up the couscous with a fork and
divide between your plates. Portion up the slaw,
crumble over the feta, sprinkle with the toasted
hazelnuts, then flake over the salmon and crack
over the crispy skin. Serve with orange wedges,
for squeezing over.

KOREAN BIBIMBAP BOWL
RICE, VEG, PORK & HOT CHILLI SAUCE
Using fillet, which is a leaner cut of pork, means we don’t consume too much
saturated fat, and we get a good dose of the B-vitamin thiamin, which our hearts
need to function
SERVES 4 Toast the sesame seeds in a large deep pan until

1 HOUR lightly golden, then tip into a small dish. Return
2 tablespoons sesame the pan to the heat. Pour in the rice, add the
seeds teabag and a pinch of sea salt, then cover with 4
300g brown rice litres of water and cook according to the packet
1 mint green teabag timings. When the water comes to the boil,
4 large eggs rinse the eggs, then carefully lower them in to
1.2kg mixed crunchy soft-boil for 5½ minutes, or until cooked to your
veg, such as carrots, liking. Remove the eggs and place a sieve in the
Chinese cabbage, baby pan so it sits in the water. Speed-peel the carrots
corn, sugar snap peas, into ribbons and shred the Chinese cabbage.
beansprouts
Veg by veg, quickly blanch each crunchy veg in
300g piece of pork
fillet the sieve for just a minute or two while the rice
½ a cucumber
carries on cooking, shaking off any excess water
and arranging in piles on a platter as you go.
6 radishes Finely slice the pork fillet and toss in the sieve
1 tablespoon rice wine for 3 to 4 minutes, or until cooked through.
vinegar
2 tablespoons hot While the rice finishes off, scratch the fork
chilli sauce down the outside of the cucumber, then finely
1 teaspoon low-salt slice into rounds. Halve the radishes and toss
soy sauce both with the vinegar and a pinch of salt in a
1 lime bowl. In a separate bowl, mix the chilli and soy
50g baby spinach
sauces with the lime zest and half the juice. Cut
the remaining lime half into four wedges, pile
1 punnet of cress up the spinach, snip the cress, and peel the eggs.
Once done, drain the rice, reserving the broth,
which you can divide between four cups or
glasses to serve on the side for an extra nutrient
hit.
Serve the platter in the middle of the table,
ready to divide up between bowls. The idea is to
bust up your eggs and mix it all together before
tucking in – it’s a really fun way of celebrating
different veg, condiments, flavours and
textures.

PRAWN & AVO COCKTAIL SALAD
NEW POTATOES, CRUNCHY VEG & CRESS
My twist on a traditional prawn cocktail uses natural yoghurt – giving us lots of gut-
friendly bacteria – and avocado to achieve a super-smooth, creamy sauce, as opposed
to calorific mayo
SERVES 4 If using frozen prawns, defrost overnight in the

25 MINUTES fridge or simply place in a bowl of cold water
350g fresh or frozen while you prep everything else, to save time.
peeled cooked prawns
800g baby new Cook the new potatoes in a large pan of boiling
potatoes salted water for 15 to 20 minutes, or until
1 ripe avocado cooked through, then drain and steam dry.
Squash them into a large bowl and put aside.
natural yoghurt Meanwhile, peel and destone the avocado,
2 lemons
putting the flesh into a blender with the
yoghurt and the juice of 1 lemon. Pick a small
½ a bunch of fresh handful of baby basil leaves into a cup of cold
basil (15g)
water for later, then add the rest of the bunch to
1 cucumber
the blender and blitz it all until smooth. Taste
4 spring onions and season to perfection, loosening with a
½ an iceberg lettuce splash of water, if needed.
200g ripe mixed- Peel the cucumber, halve lengthways, scrape
colour cherry
tomatoes, on the vine out the watery core and finely slice. Trim and
2 punnets of cress
finely slice the spring onions. Halve and finely
slice the iceberg. Quarter the cherry tomatoes.
Snip the cress. Add it all to the bowl of potatoes
200g fresh podded and dress with 1 tablespoon of oil and the juice
peas
of the remaining lemon. Taste, season to
1 fresh red chilli perfection, and divide between your plates.
Drain the prawns well, if needed, then toss with
2 tablespoons of the sauce and the fresh peas, to
coat. Portion them up, elegantly spooning the
remaining sauce on top. Finely slice and scatter
over the chilli, to taste, then tuck in.

WARM SMOKED TROUT SALAD
NEW POTATOES, BEETS & SOFT-BOILED
EGGS
Trout is a brilliant source of protein, which we need to repair and build our muscles.
It also gives us vitamin D, helping our muscles to function and making this a great
post-gym salad
SERVES 4 To save time and washing up, as the potatoes

25 MINUTES cook we’re going to utilize their cooking water
800g new potatoes to maximum effect, so timing is important.
4 large eggs Wash the potatoes, halve any larger ones, then
200g fine green beans cook in a large pan with plenty of boiling salted
1 bunch of asparagus
water for 15 to 20 minutes, or until cooked
(350g) through. Rinse the eggs, then at the same time,
6 heaped tablespoons soft-boil in the potato water for 5½ minutes,
natural yoghurt removing to a bowl of cold water (you can cook
2 tablespoons white them for longer, if you prefer). Trim just the
wine vinegar stalk ends off the green beans and add for the
3 teaspoons jarred last 7 minutes, and trim the woody ends off the
grated horseradish asparagus, adding for the last 3 minutes.
1 bunch of fresh Meanwhile, for the dressing, mix the yoghurt,
chives (30g)
vinegar and horseradish together in a bowl.
1 lemon Finely chop the chives, add most of them and
4 x 70g smoked trout mix well, add a nice squeeze of lemon juice,
fillets then taste and season to perfection.
100g raw mixed-
colour baby beets Drain the potatoes and green veg and leave to
steam dry for a few minutes. Cut the potatoes
into bite-sized chunks, slice up the green beans
and asparagus and toss it all in the dressing,
then pour over a large platter or divide between
your plates. Flake over the smoked trout, then
peel and finely slice the beets, ideally on a
mandolin (use the guard!) or using a speed-
peeler, and sprinkle over the top. Peel and halve
the eggs and dot around, then scatter over the
reserved chives and squeeze over any
remaining lemon juice.

SUPER SALAD PLATTER
AVO, SWEET POTATOES, BROCCOLI & BEETS
Both quinoa and cashew nuts are high in the mineral copper, which our bodies need
for everything from immune and nervous system function to efficiently transporting
iron around
SERVES 4 Preheat the oven to 180°C/350°F/gas 4. Crush

1 HOUR 20 MINUTES the cumin seeds in a pestle and mortar, then rub
1 teaspoon cumin on to the washed sweet potatoes. Place in a
seeds roasting tray and cook in the oven for 30
2 small sweet potatoes minutes. Meanwhile, cut the woody end off the
(200g each)
broccoli stalk, slice it, then chop the rest into
350g broccoli large florets. Toss the broccoli into the sweet
olive oil potato tray with 1 tablespoon of olive oil. Roast
25g cashew nuts for another 30 minutes, or until the sweet
25g mixed pumpkin, potatoes are cooked through.
sunflower and sesame Toast the nuts and seeds in a dry frying pan on
seeds
a medium heat until smelling fantastic, then
250g vac-packed
beetroot crush in a pestle and mortar. Bash and mush up
2 tablespoons
the beetroots in their pack as much as you can,
balsamic vinegar then snip the corner off and decant into a bowl
with the balsamic and 1 tablespoon of extra
virgin olive oil. Mix together, mashing with a
300g quinoa fork, if needed. Cook the quinoa according to
1 bunch of fresh mint the packet instructions, and drain well. Pick and
(30g)
finely chop the mint leaves (reserving the pretty
1 lemon ones for garnish) and stir through the quinoa
1 ripe avocado with the finely grated lemon zest and the juice,
6 tablespoons natural then season to perfection.
yoghurt
Scatter the quinoa across a large platter. Once
1 punnet of cress cool enough to handle, tear over chunks of
roasted sweet potato and dot over the roasted
broccoli. Halve the avocado and use a teaspoon
to add curls of flesh to the platter. Dollop over
the yoghurt, spoon bombs of dressed beets on
top, scatter over the toasted nuts and seeds and
the reserved mint leaves, snip over the cress
and serve.

SALMON CRUDO & CRISPBREADS
FENNEL, APPLE, BROAD BEANS & AVOCADO
Brilliant broad beans are a source of several vitamins and minerals, including
pantothenic acid, which both keeps our metabolic systems functioning and helps
prevent us feeling tired
SERVES 4 Slice the salmon just under 1cm thick, then lay
20 MINUTES the slices in a shallow dish and cover with the
1 x 400g piece of apple juice. Squeeze over the juice of half a
super-fresh salmon lemon, add a pinch of sea salt, then leave aside –
fillet, skin off, pin-
boned this will very subtly cure the fish.
75ml unsweetened Blanch the broad beans in a pan of boiling
apple juice water for 2 minutes, then drain and pinch off
2 lemons the skins from any larger beans. Place all the
200g broad beans beans in a large bowl. Quarter, finely slice and
1 bulb of fennel add the fennel, picking and reserving any nice
1 ripe avocado fennel tops. Peel and destone the avocado and
slice into thin wedges, core the apple and slice
1 apple
into wedges the same size, then toss both into
1 teaspoon wholegrain the bowl with the mustard, 1 tablespoon of oil
mustard
and the juice of 1 lemon. Mix well, then taste
extra virgin olive oil and season to perfection. Pick and scatter over
optional: ½ a bunch of the dill (if using), along with any reserved
fresh dill (15g) fennel tops.
4 Swedish-style rye or
wholewheat Divide the salad and drained salmon between
crispbreads your plates, and serve with the crispbreads,
4 heaped teaspoons cream cheese, and lemon wedges, for squeezing
cream cheese over.
Mi it
Mix it up
You basically want a nice carb vehicle to enjoy on the
side, so try crackers, rye bread, toast or even a roll instead
of crispbreads, if you prefer.

Curries & stews
CHICKEN JALFREZI - BLACKENED PEPPERS & TOMATO
RICE
SAG ALOO KORMA - SWEET POTATOES, CHARD &
CHICKPEAS
THAI GREEN CHICKEN CURRY - AUBERGINE, BABY CORN,
CASHEWS & LIME
VEGGIE GURKHA CURRY - AUBERGINE, SWEET POTATOES
& CHICKPEAS
AFRICAN PRAWN CURRY - SCOTCH BONNETS & STICKY
OKRA BASMATI
BAKED TARKA DAAL - CAULIFLOWER, SPLIT PEAS &
CHAPATTI
CHINESE STEAK & TOFU STEW - STICKY RICE & BEANS,
SZECHUAN SPRINKLE
CHICKEN KORMA - CAULIFLOWER & BROWN RICE
SPRING CHICKEN STEW - LOADSA LOVELY VEG, BACON &
BARLEY
BALINESE CHICKEN CURRY - PURPLE KALE RICE, CHILLI &
LEMONGRASS
BEEF & GUINNESS STEW - ENGLISH MUSTARD PEARL
BARLEY
CHICKEN JALFREZI
BLACKENED PEPPERS & TOMATO RICE
The vitamin C from the peppers, chillies and tomatoes helps us to absorb the iron
found in the beautiful spices in my homemade jalfrezi paste – double win!
SERVES 4 Jarred Indian curry pastes are very good and

45 MINUTES convenient, but making your own is even better
2 heaped tablespoons (see here). In a bowl, mix the paste with 1
of jalfrezi curry paste
(see here) heaped tablespoon of yoghurt and a pinch of sea
salt. Cut each chicken breast into four even-
natural yoghurt sized chunks and toss in the mixture, massaging
4 x 120g skinless
well, then leave to marinate. In batches, prick
chicken breasts then blacken the whole chillies and peppers
2 fresh green chillies
over a direct flame on the hob, or in a griddle
pan on a high heat, until charred and blistered
3 mixed-colour
peppers all over. Pop into a bowl, cover with clingfilm for
10 minutes, then scrape off as much black skin
2 tablespoons white
wine vinegar as you can, discarding the stalks and seeds, and
2 mixed-colour onions
chop into 4cm chunks. Deseed the chillies and
lay in the vinegar on a small plate to lightly
300g basmati rice pickle.
1 x 400g tin of plum
tomatoes Peel the onions, then cut into quarters and
cayenne pepper break apart into petals. Place a large casserole
pan on a medium-high heat, scatter in the
½ a bunch of fresh
coriander (15g) onions and dry fry for 8 minutes, or until
1 lemon
starting to char. Remove from the pan and use
tongs to add the chicken in one layer, scraping
up any excess marinade as you go. Fry for 2
minutes per side, or until golden, then return
the onions to the pan with the chopped peppers
and toss for 2 minutes to get the flavours going.
Put the rice into a pan of boiling salted water.
Pour the tinned tomatoes into a sieve over the
rice so all the juice runs through, then cook
according to the packet instructions and drain.
Tear the tomatoes into the chicken pan, add
150ml of water, simmer for 10 to 15 minutes, or
until the sauce is the consistency you like, then
taste and season to perfection. Serve the curry
and rice with the remaining yoghurt, a pinch of
cayenne, the picked coriander leaves, lemon
wedges and with the pickled chillies on the side.

SAG ALOO KORMA
SWEET POTATOES, CHARD & CHICKPEAS
Brown rice is higher than white rice in lots of vitamins and minerals, including B-
vitamins niacin and thiamin, which our nervous systems need to be able to function
properly

1 HOUR convenient, but making your own is even better
500g potatoes (see here). Wash the potatoes and sweet
500g sweet potatoes potatoes (leaving the skins on for extra
150g brown basmati nutritional benefit), chop into 3cm chunks, then
rice cook in a large pan of boiling salted water for 15
olive oil minutes, or until cooked through. Drain and
2 heaped tablespoons leave to steam dry for 2 minutes.
korma curry paste (see Cook the rice in a pan of boiling salted water
here)
according to the packet instructions. Put a large,
1 bunch of spring wide non-stick pan on a medium heat with 1
onions
tablespoon of oil and the curry paste. Add all
500g mixed chard and
spinach the dry potatoes and cook for 10 minutes,
1 x 400g tin of
stirring occasionally and letting the potatoes
chickpeas catch and go dark golden (this is where you
400ml semi-skimmed
make your investment in flavour and texture).
milk Trim, slice and add the spring onions. Finely
40g feta cheese slice the chard stalks, roughly slice the leaves,
then in batches, stir into the pan with the
4 uncooked
poppadoms spinach, to wilt. Pour in the chickpeas (juice and
1 lemon
all), the milk and 100ml of water. Simmer for 15
minutes, or until thick and delicious, stirring
occasionally. Taste, season to perfection, then
crumble over the feta.
Just before serving, one-by-one puff up your
dry poppadoms in the microwave for around 30
seconds each. Drain and divide up the rice,
portion up the korma, and serve with the
poppadoms and lemon wedges, for squeezing
over.

THAI GREEN CHICKEN CURRY
AUBERGINE, BABY CORN, CASHEWS & LIME
Using flavour-packed chicken breasts here provides us with plenty of B vitamins,
which our bodies use for lots of things, such as making red blood cells, keeping us
awake and alert
SERVES 6 Put a griddle pan on a high heat. Quarter the

45 MINUTES aubergine lengthways, cut into 3cm chunks,
1 large aubergine and in batches start to char it in the griddle pan.
2 tablespoons cashew Put a large wok or pan on a medium-high heat
nuts alongside it, quickly toast the cashew nuts,
2 teaspoons sesame followed by the sesame seeds, until golden, then
seeds tip into a pestle and mortar and lightly crush.
3 heaped tablespoons Put the Thai green curry paste into the wok,
Thai green curry followed by the coconut milk. Transfer the
paste (see here)
charred aubergine to the wok as it’s done. Peel
1 x 400g tin of light and quarter the onions, then break them apart
coconut milk
into petals and griddle, along with the baby
2 red onions
corn, adding it all to the sauce once nicely
175g baby corn charred.
4 x 120g skinless
chicken breasts Finely slice the chicken breasts and stir into the
400ml semi-skimmed
sauce with the milk. Simmer it all for 8 minutes,
milk or until the chicken is cooked through, stirring
375g wholewheat occasionally. Taste and season to perfection.
noodles Meanwhile, cook the noodles according to the
2 teaspoons sesame oil packet instructions, then drain, toss with the
sesame oil and divide between your bowls.
1 lime Serve the curry sprinkled with the crushed nuts
and seeds, and the picked basil leaves. Add a
squeeze of lime juice, to taste, and enjoy.

VEGGIE GURKHA CURRY
AUBERGINE, SWEET POTATOES &
CHICKPEAS
Using yoghurt here instead of coconut milk reduces the fat content, while also giving
us an extra hit of both calcium and phosphorus, the minerals that make up our bones
and teeth
SERVES 6 Peel the ginger and garlic, deseed the chillies

1 HOUR 45 MINUTES and place in a food processor. Crush the
PLUS MARINATING
cardamom pods, and add just the inner seeds to
4cm piece of ginger the processor, along with the cloves, fennel and
4 cloves of garlic cumin seeds, turmeric and cinnamon. Tear the
1–2 fresh red chillies stalks out of the bay, adding the leaves to the
4 cardamom pods processor. Pick the nice coriander leaves into a
4 cloves cup of cold water for later, then add the rest of
the bunch to the processor with 250g of
1 heaped teaspoon
each of fennel seeds, yoghurt and a pinch of sea salt and black pepper
cumin seeds, ground and blitz until smooth. Peel and quarter the
turmeric, ground onions. Wash the aubergines and sweet
cinnamon
potatoes, then chop into 3cm chunks. Toss the
4 fresh bay leaves veg and marinade in a large roasting tray (30cm
1 bunch of fresh x 40cm) and, if you can, leave for 1 hour, or
coriander (30g) even overnight, to let those flavours start
500g natural yoghurt penetrating the veg.
2 large onions Preheat the oven to 180°C/350°F/gas 4. Roast
2 large aubergines the tray of veg for 1 hour, or until dark golden
2 sweet potatoes (300g and cooked through. Transfer the tray to a
each) medium heat on the hob, then pour in the
1 x 400g tin of plum tomatoes, breaking them up with a wooden
tomatoes spoon as you go, along with 1½ tins’ worth of
1 x 660g jar of water. Stir in the chickpeas (juice and all). Leave
chickpeas to bubble and simmer away for 20 minutes,
450g brown basmati then taste and season to perfection. Meanwhile,
rice
cook the rice in a large pan of boiling salted
water according to the packet instructions, then
drain and return to the pan over a low heat so it
gets a bit gnarly at the edges.
Portion up the rice. Ripple the remaining
yoghurt through the curry, then serve sprinkled
with the reserved coriander leaves.

AFRICAN PRAWN CURRY
SCOTCH BONNETS & STICKY OKRA BASMATI
Adding lovely base flavour here, peanut butter is high in the B-vitamin biotin, which
we need in order for our nervous systems to function properly, and for strong,
healthy, luscious locks
SERVES 4 Use a small sharp knife to lightly score down

45 MINUTES the back of the prawns (and remove the vein, if
500g large raw peeled needed). Deseed the peppers, peel the onions,
prawns and chop into chunks about the same thickness
2 mixed-colour as the prawns. Carefully deseed and finely chop
peppers
the Scotch bonnet chillies (wear gloves, if you
2 red onions want). Place the peppers, onions and chillies in a
2 fresh Scotch bonnet large bowl. In a smaller bowl, mix together the
chillies vinegar, 1 tablespoon of oil, a pinch of sea salt,
2 tablespoons red the ground coriander and paprika. Pour half the
wine vinegar mixture over the veg and toss well, tossing the
olive oil prawns into the smaller bowl.
2 teaspoons ground
coriander Put a large non-stick pan on a medium-high
2 teaspoons sweet
heat. Cook the dressed veg for 10 minutes,
smoked paprika stirring regularly. Chop the tomatoes into 2cm
600g ripe tomatoes
dice and stir into the pan. Pour in the stock, add
the peanut butter and simmer for 10 minutes.
500ml chicken or veg Add the prawns for another 4 minutes, then
stock
taste and season to perfection.
1 tablespoon peanut
butter While the curry is simmering, cook the rice in a
300g basmati rice large pan with plenty of boiling salted water
170g okra according to the packet instructions. Trim and
finely slice the okra and add to the rice pan for
yoghurt the last 4 minutes, which will naturally make
the rice super-sticky and comforting. Drain
well, then serve up with the curry, topping each
portion with a dollop of cooling yoghurt.

BAKED TARKA DAAL
CAULIFLOWER, SPLIT PEAS & CHAPATTI
Yellow split peas are the secret of incredible comforting texture here – packed with
protein and fibre, they also give us a hit of the B-vitamin thiamin, so our hearts can
function properly
SERVES 8 Preheat the oven to 200°C/400°F/gas 6. Peel

1 HOUR 45 MINUTES and chop the garlic and ginger, then finely slice
6 cloves of garlic the chillies. Place it all in a large ovenproof
4cm piece of ginger casserole pan on a medium heat with 1
2 fresh red chillies tablespoon of oil, the mustard seeds and
olive oil
cinnamon stick. Let it get nicely golden, stirring
regularly, while you peel the onions and chop
4 teaspoons black them into 1cm dice. Pull off and discard any
mustard seeds
tatty outer cauliflower leaves, then chop the
1 cinnamon stick
inner leaves, stalk and florets into rough 2cm
2 onions chunks, removing the tough stalk end. Stir the
1 head of cauliflower onions, cauliflower and curry powder into the
2 heaped teaspoons pan and cook for 5 minutes, stirring regularly.
curry powder
Cut the cheeks off the mango and peel them.
1 ripe mango Dice the flesh, then stir into the pan and cover
1.5 litres veg stock with the stock. Add the tomatoes, breaking
1 x 400g tin of plum them up with a wooden spoon, then pour in 1½
tomatoes tins’ worth of water. Rinse and add the split
500g dried yellow peas. Boil for 10 minutes, then transfer to the
split peas oven for 40 minutes.
8 wholemeal chapattis
Pull out the pan, stir the daal well, then blitz
8 tablespoons natural half with a stick blender (avoiding the
yoghurt
cinnamon stick!) and stir back through to
1 bunch of fresh
coriander (30g) increase the comforting texture. Taste, season
to perfection, loosening with a splash of water,
if needed, then cook for 40 more minutes, or
until thick and a satisfying crust has formed.
Just before serving, warm the chapattis in the
oven for a couple of minutes. Serve each portion
of daal with a good dollop of yoghurt and
sprinkled with picked coriander leaves, with
chapattis on the side, for dunking.
Fr z f i nd
Batch up any extra portions, and freeze in labelled
sandwich bags for a rainy day.

CHINESE STEAK & TOFU STEW
STICKY RICE & BEANS, SZECHUAN SPRINKLE
Aduki beans pack a good nutritional punch, giving us a big hit of zinc, which we
need in order to metabolize other vitamins and minerals, and to keep our bones
strong and healthy
SERVES 4 Get your prep done first, for smooth cooking.

45 MINUTES Chop the steak into 1cm chunks, trimming away
250g rump or sirloin and discarding any fat. Peel and finely chop the
steak garlic and ginger and slice the chilli. Trim the
2 cloves of garlic spring onions, finely slice the top green halves
4cm piece of ginger and put aside, then chop the whites into 2cm
1 fresh red chilli chunks. Peel the carrots and mooli or radishes,
1 bunch of spring and chop to a similar size. Place a large pan on a
onions medium-high heat and toast the Szechuan
2 large carrots peppercorns while it heats up. Tip into a pestle
250g mooli or radishes
and mortar, leaving the pan on the heat. Place
the chopped steak in the pan with 1 tablespoon
1 heaped teaspoon of groundnut oil. Stir until starting to brown,
Szechuan peppercorns
then add the garlic, ginger, chilli, the white
groundnut oil spring onions, carrots and mooli or radishes.
2 tablespoons Chinese Cook for 5 minutes, stirring regularly, then stir
chilli bean paste (find
it in Asian in the chilli bean paste for 30 seconds until
supermarkets) dark. Pour in the stock and simmer for 10
1 litre veg stock minutes.
1 x 400g tin of aduki Meanwhile, drain the beans, put them into a
beans pan with the rice and a pinch of sea salt, and
250g pudding or cover by 1cm with cold water. Place on a high
risotto rice heat, bring to the boil, then simmer until the
1 tablespoon cornflour water level meets the rice. Cover and leave on
200g tenderstem the lowest heat for 12 minutes, or until cooked
broccoli through, stirring occasionally.
350g firm silken tofu Taste the stew and season to perfection. Mix the
cornflour with 2 tablespoons of cold water until
combined, then stir into the stew. Trim and stir
in the broccoli. Chop the tofu into 2cm chunks
and drop them in, then pop a lid on and keep on
a low heat for 5 to 8 minutes while the stew
thickens up and the broccoli just cooks through.
Serve the stew scattered with the sliced green
spring onions, with the sticky rice and beans on
the side. Finely crush and scatter over some
Szechuan pepper. Nice with drips of chilli oil, to
taste.

CHICKEN KORMA
CAULIFLOWER & BROWN RICE
Bulking up the rice with an extra veg portion here, as we’ve done with cauliflower,
means we also get a hit of vitamins C and K, which we need for strong and healthy
bones

1 HOUR 10 MINUTES convenient, but making your own is even better
2 teaspoons black (see here). Preheat the oven to 180°C/350°F/gas
mustard seeds 4. Put the mustard seeds into a wide ovenproof
2 onions pan on a medium-high heat. Leave them to pop
olive oil while you peel and quarter the onions, then add
2 heaped tablespoons to the pan with 1 tablespoon of oil and the curry
korma curry paste (see paste. Pull the skin off the chicken and discard,
here) then stir the thighs into the pan. Cook for 8
4 chicken thighs, skin minutes, turning the chicken and onion wedges
on, bone in occasionally with tongs. Meanwhile, wash the
400g small heritage or carrots, and peel and finely slice the ginger. Stir
baby carrots
into the pan with the whole chillies, then
6cm piece of ginger transfer to the oven for 35 minutes.
3 fresh red chillies
After 20 minutes, cook the rice in a large pan of
150g brown basmati boiling salted water according to the packet
rice
instructions. Pull off and discard any tatty outer
½ a small cauliflower cauliflower leaves, then chop the inner leaves,
(350g)
stalk and florets into small chunks, removing
250ml semi-skimmed
milk the tough stalk end. Add all the cauliflower to
250g natural yoghurt
the rice for the last 10 minutes, to cook through,
then drain.
½ a bunch of fresh
coriander (15g) Transfer the chicken pan to a low heat on the
hob, pour in the milk and simmer for 10
minutes, then remove and stand for a couple of
minutes to prevent it from splitting. Blob the
yoghurt in and around, gently shake to allow it
to marble and mix in, then taste and season to
perfection. Serve with the cauliflower rice,
sprinkled with a few fresh coriander leaves.
Chop and stir through some of the soft charred
chilli for extra heat, if you like.

SPRING CHICKEN STEW
LOADSA LOVELY VEG, BACON & BARLEY
Humble pearl barley – a brilliant store-cupboard staple – is a source of several
essential vitamins and minerals, especially manganese, which we need for good bone
health
SERVES 4 Put a large casserole pan on a medium heat with

1 HOUR 10 MINUTES 1 tablespoon of oil. Finely slice and add the
olive oil bacon, strip in the rosemary leaves, and leave to
2 rashers of smoked get golden, stirring regularly. Meanwhile, start
streaky bacon prepping your veg. The idea here is to chop
2 sprigs of fresh everything roughly the same size – around 2cm
rosemary – stirring each veg into the pan as you prep it.
2 onions Peel, chop and add the onions, followed by the
2 carrots carrots, then the potatoes. Stir in the pearl
400g new potatoes barley and cook everything for 10 minutes, or
100g pearl barley
until starting to soften but not colour, stirring
regularly.
1 heaped tablespoon
plain wholemeal flour Stir in the flour, followed gradually by the stock
500ml chicken stock and the milk. Simmer for 10 minutes, while you
500ml semi-skimmed trim and quarter the courgettes lengthways,
milk trim the woody ends off the asparagus, trim just
2 courgettes the stalk end off the beans, then chop it all into
1 bunch of asparagus
2cm chunks. Chop the chicken into 2cm chunks,
(350g) too. Stir the chicken and courgettes into the
200g green beans
pan, cover with a scrunched sheet of wet
greaseproof paper, and simmer on a low heat for
4 x 120g skinless 20 minutes. Give it a good stir, add the
chicken breasts
asparagus and beans, replace the paper and
1 tablespoon mint
sauce cook for a further 20 minutes, or until
thickened and cooked through, stirring
occasionally. Stir the mint sauce through the
stew, taste, season to perfection, and serve.

BALINESE CHICKEN CURRY
PURPLE KALE RICE, CHILLI & LEMONGRASS
As well as adding a vibrant splash of colour to the rice in this recipe, super-nutritious
purple kale is high in folic acid, a B vitamin our bodies need for efficient immune
function
SERVES 6 Peel the ginger and garlic, trim the spring

1 HOUR onions, halve and deseed 1 chilli, then char and
4cm piece of ginger soften it all in a large casserole pan on a
4 cloves of garlic medium-high heat with the cashews until
1 bunch of spring everything is just starting to catch, tossing
onions often. Tip into a blender with the lime leaves,
2 fresh red chillies turmeric, fish sauce, 1 teaspoon of black pepper
40g cashew nuts and a pinch of sea salt and blitz into a paste.
4 kaffir lime leaves Return the pan to a medium heat and dry char
1 teaspoon ground the mushrooms for 5 minutes so they get dark
turmeric golden and nutty. Cut the cheeks off the mango
2 teaspoons fish sauce and peel, then cut both the mango and chicken
300g oyster
breasts into 1cm slices. Remove the mushrooms
mushrooms to a plate, then add 1 tablespoon of oil and the
1 ripe mango paste to the pan. Stir and fry for 1 minute to get
the flavours going, then add the chicken and
3 x 200g skinless
chicken breasts mango and stir-fry for 5 minutes. Halve the
olive oil
green beans and add to the pan, returning the
mushrooms, too. Squeeze in the juice of 1 lime,
500g fine green beans pour in the coconut milk, swirl a splash of water
2 limes around the empty tin and pour into the pan.
1 x 400ml tin of light Bring to the boil, then simmer for 10 minutes,
coconut milk or until slightly thickened, stirring occasionally.
450g basmati rice Taste and season to perfection. Meanwhile,
250g purple kale cook the rice in a large pan of boiling salted
2 sticks of lemongrass water according to the packet instructions. Pull
the kale leaves off the stalks, tear into small
pieces, and chuck into the rice pan after 5
minutes to cook through and add colour.
Whack the sticks of lemongrass on your work
surface to crush them, then remove the tough
outer layer. Halve and deseed the remaining
chilli and chop super-finely with the
lemongrass. Drain the rice and serve with the
curry, with a sprinkle of lemongrass and chilli,
to your taste, and with lime wedges on the side,
for squeezing over.

BEEF & GUINNESS STEW
ENGLISH MUSTARD PEARL BARLEY
The benefit of skirt steak is that it’s leaner than many other cuts of beef, plus it’s high
in the mineral zinc, which we need to keep our hair, skin and nails nice and healthy –
triple win!
SERVES 6 Preheat the oven to 180°C/350°F/gas 4. In a

2 HOURS 30 MINUTES large pan, cover the pearl barley with plenty of
450g pearl barley cold water and leave to soak. Put a large
olive oil casserole pan on a medium-high heat with 1
100g baby silverskin tablespoon of oil and the whole pickled onions.
pickled onions Peel and quarter the regular onion, then pull
1 large onion the quarters apart into petals and add to the
3 large carrots pan. Stir regularly while you wash and trim the
carrots and celery and slice both ½cm thick at
1 celery heart
an angle. Stir them into the pan, then strip in
½ a bunch of fresh the thyme leaves. Cook and stir for 10 minutes,
thyme (15g)
while you peel the swede and chop it into 3cm
800g swede chunks, and finely chop the dried porcini. Stir
20g dried porcini both into the pan, then slice the beef 3cm thick
mushrooms and add that, too. After a couple of minutes,
500g beef skirt steak pour in the stock and Guinness. Bring up to a
1 litre beef or chicken simmer, cover with a scrunched sheet of wet
stock greaseproof paper, and cook in the oven for 1
½ x 440ml can of hour.
Guinness
500g fresh seasonal
Remove the paper, then cook the stew for
greens, such as kale, another hour, or until the meat is tender. Drain
cabbage, chard the pearl barley and re-cover with boiling
20g Cheddar cheese water, then cook according to the packet
4 heaped teaspoons instructions. Pick through your greens,
English mustard discarding any tough stalks, and steam in a
colander or sieve above the pearl barley for the
last 10 minutes. Reserving a little cooking water,
drain the pearl barley and return it to the pan,
grate over the cheese, add the English mustard
and a splash of the reserved water, and mix
together.
Taste the stew and season to perfection, then
serve up with the mustard pearl barley and the
freshly steamed greens on the side.

Traybakes
CHICKEN & CHORIZO BAKE - PEPPERS, SWEET POTATOES
& SPUDS
MANGO TERIYAKI SALMON - BROWN RICE & CHILLI
CUCUMBER PICKLE
GIANT MEATBALLS - SWEET TOMATO & JALAPEÑO
SAUCE
PERSIAN VEGGIE PILAF - SAFFRON, BLUEBERRIES &
BORLOTTI BEANS
SICILIAN FISH BAKE - AUBERGINE, TOMATOES, PINE NUTS
& RAISINS
GARLIC & THYME CHICKEN - MUSHROOMS, CHERRY TOMS
& ASPARAGUS
PORK MEATBALLS - SWEET ONION & APPLE GRAVY,
BREAD BUNS
JERK AUBERGINE & PEPPERS - RICE, BEANS, COCONUT &
CORIANDER
BRAZILIAN FISH BAKE - PEPPERS, CHILLIES, TOMATOES &
PAPRIKA
CHICKEN & CHORIZO BAKE
PEPPERS, SWEET POTATOES & SPUDS
Both types of potatoes plus peppers mean this dish is jam-packed with vitamin C, a
nutrient our bodies use for everything from keeping our teeth and skin healthy to
protecting our cells
SERVES 4 Preheat the oven to 200°C/400°F/gas 6. Chop

1 HOUR 10 MINUTES the chorizo, peel the garlic and place both in a
75g quality chorizo blender. Crumble in the stock cube, strip in the
2 cloves of garlic rosemary leaves, add the vinegar, then cover
1 chicken stock cube with 300ml of boiling water. Put the lid on
1 sprig of fresh
securely, cover with a tea towel and, holding it
rosemary in place, blitz until smooth.
2 tablespoons sherry Pull the skin off the chicken and discard, then
vinegar place the thighs in a large roasting tray (30cm x
4 chicken thighs, skin 40cm). Wash all the potatoes (leaving the skins
on, bone in on for extra nutritional benefit) and chop into
2 small sweet potatoes 3cm chunks. Peel the onions, deseed the
(200g each)
peppers, chop them into 3cm chunks too, and
2 jacket potatoes add all the veg to the tray. Pick over half the
(500g)
parsley leaves, then pour over the chorizo broth
2 red onions and mix it all together. Cover tightly with tin
2 mixed-colour foil, place over the hob on a high heat for 2
peppers minutes, then pop into the oven. Bake for 30
1 bunch of fresh flat- minutes, then remove the foil, pull the chicken
leaf parsley (30g)
up to the top to get golden, and cook for another
4 tablespoons natural 30 minutes, or until bubbling and the chicken
yoghurt
and veg are cooked through.
cayenne pepper
1 fresh red chilli
Meanwhile, pick the rest of the parsley leaves
on to a plate. Spoon the yoghurt alongside and
2 tablespoons whole add a few pinches of cayenne next to it. Finely
almonds
slice the chilli and almonds and add to the plate,
1 lemon
then finely grate over the lemon zest. When the
traybake is ready, serve with the plate of
garnishes alongside, letting everyone help
themselves to yoghurt and sprinkles.

MANGO TERIYAKI SALMON
BROWN RICE & CHILLI CUCUMBER PICKLE
I’ve used mighty mango here instead of sugar to create that wonderful sweetness we
associate with teriyaki sauce, plus it gives us a nice hit of vitamin C, helping us to
think properly
SERVES 4 Cook the rice in a large pan of boiling salted

50 MINUTES water according to the packet instructions, then
300g brown rice drain. Rub a roasting tray (25cm x 30cm) with 1
groundnut oil teaspoon of groundnut oil, then add the rice in
1 ripe mango an even layer. Meanwhile, wash the mango, cut
4 cloves of garlic
the cheeks off the stone, peel, and put the flesh
into a blender, reserving the skin. Squeeze the
4cm piece of ginger stone over the blender to get the juice out of
3 limes that remaining flesh. Peel and add the garlic
2 tablespoons low-salt and ginger, finely grate in the zest of 2 limes
soy sauce and squeeze in their juice. Add the soy sauce
½ a cucumber and 1 teaspoon of groundnut oil, then blitz until
1 fresh red chilli super-smooth. Pour into a large bowl.
4 tablespoons white To make a quick pickle, finely slice the mango
wine vinegar skin and place in a shallow bowl. Halve the
4 x 120g salmon fillets, cucumber lengthways and scrape out the
skin on, scaled, pin-
boned watery core, then finely slice with the chilli and
1 bunch of spring
add to the bowl. Toss with the vinegar and a
onions good pinch of sea salt to draw out excess
250g broccoli
moisture (you’ll drain the liquor off, so don’t
worry about the amount of salt).
½ a bunch of fresh
mint (15g) Preheat the grill to high. Slice the skin off the
2 teaspoons sesame salmon and reserve (or get your fishmonger to
seeds do this for you). Toss the fillets in the sauce,
4 tablespoons natural then lay them on the rice. Trim the spring
yoghurt onions and chop at an angle into 2cm chunks,
cut the broccoli into bite-sized florets, slicing the
stalk, toss it all through the remaining sauce
really well, then arrange around the salmon.
Lay the salmon skins loosely on top, and place
the tray under the grill for 12 to 15 minutes, or
until everything is just cooked through and
nicely charred – keep an eye on it! Drain the
pickle, pick and finely slice the mint leaves, toast
the sesame seeds, toss together, and serve on
the side. Finish each portion with a dollop of
yoghurt and serve with lime wedges, for
squeezing over.

GIANT MEATBALLS
SWEET TOMATO & JALAPEÑO SAUCE
These mighty balls prove that healthy doesn’t have to mean small! Adding protein-
packed black beans to the beef seriously ups the fibre level, helping our guts stay
healthy and happy

1 HOUR 20 MINUTES the minced beef and breadcrumbs in a food
500g lean minced beef processor. Drain and add the black beans, crack
150g wholemeal in the egg and add one-third of the coriander
breadcrumbs and a pinch of sea salt and black pepper. Blitz
1 x 400g tin of black until combined, then divide into four equal-
beans sized patties. Divide up the cottage cheese,
1 large egg spooning it into the centre of each patty, bring
½ a bunch of fresh the mixture up and around it, then roll each one
coriander (15g) into a ball. Put aside.
100g cottage cheese To the empty food processor (there’s no need to
1 tablespoon jarred clean it), add the jalapeño chillies and 1 teaspoon
sliced jalapeño chillies
of their pickling liquor, another third of the
2 x 400g tins of plum coriander and the tinned tomatoes. Add the
tomatoes
green top half of the spring onions, peel and add
1 bunch of spring the garlic, then blitz until smooth, taste, and
onions
season to perfection. Pour the sauce into a
2 cloves of garlic baking dish (20cm x 30cm) and sit the giant
olive oil balls in it. Brush 1 teaspoon of oil over the balls
200g brown rice and bake at the bottom of the oven for 35
1 ripe mango minutes, or until cooked through and the sauce
1 red pepper is bubbling.
2 limes Meanwhile, cook the rice in a pan of boiling
salted water according to the packet
instructions. Peel the mango and place in a
griddle pan on a medium-high heat with the
whole red pepper, the white halves of the spring
onions and the halved limes, turning with tongs
and removing to a board when charred all over.
Pull the stalk and seeds out of the pepper and
discard, cut all the charred mango flesh off the
stone, then finely chop it all with the remaining
third of the coriander, mixing as you go.
Carefully squeeze over the jammy juice of 1
lime, mix together, taste, and season to
perfection. Serve the balls and tomato sauce on
a bed of rice, with that zingy salsa on the side to
pep things up, and the remaining lime in
wedges for squeezing over.

PERSIAN VEGGIE PILAF
SAFFRON, BLUEBERRIES & BORLOTTI BEANS
As well as being super-tasty, jasmine rice is thought to stimulate the production of
melatonin, the hormone linked to getting our bodies ready for sleep, making this a
great dinner choice
SERVES 4 Preheat the oven to 220°C/425°F/gas 7. Wash

1 HOUR 10 MINUTES the rice well in a sieve, then leave aside, slightly
300g jasmine rice wet. Peel the garlic and finely slice with the
2 cloves of garlic parsley stalks. Wash and trim the leeks, then
½ a bunch of fresh blitz in a food processor until finely chopped.
flat-leaf parsley (15g) Put a high-sided roasting tray (25cm x 30cm) on
2 leeks a medium-low heat with 4 tablespoons of oil.
olive oil Stir in the garlic and parsley stalks, followed by
the leeks, then finely grate over the lime zest,
1 lime
stirring occasionally. Peel the carrot, trim the
1 carrot fennel, then finely chop in the processor and
1 large bulb of fennel stir those into the tray too, along with a good
(400g) pinch of sea salt and black pepper. Fry for 15
1 veg or chicken stock minutes, or until soft but not coloured, stirring
cube regularly.
1 pinch of saffron
Crumble the stock cube into a jug, add the
1 x 400g tin of borlotti
beans saffron and cover with 550ml of boiling kettle
150g blueberries
water. Drain the beans and stir into the tray
with the wet rice and blueberries. Pour over the
1 tablespoon blanched stock, bring to the boil, then transfer to the
almonds
oven for 30 minutes, or until crispy on top and
1 tablespoon shelled the rice is cooked through.
pistachios
4 tablespoons natural Toast the almonds and pistachios until lightly
yoghurt golden, then crush in a pestle and mortar. Serve
the pilaf sprinkled with the parsley leaves and
crushed nuts, with a dollop of yoghurt, and
with lime wedges, for squeezing over.

SICILIAN FISH BAKE
AUBERGINE, TOMATOES, PINE NUTS &
RAISINS
White fish is a great, nutritious lean source of protein, and is packed with lots of
micronutrients, such as the mineral selenium, for cell protection and efficient
immune system function
SERVES 4 Preheat the oven to 180°C/350°F/gas 4. Very

1 HOUR 15 MINUTES finely slice the aubergines and tomatoes into
2 large aubergines rounds. Peel and very finely slice the red onion
1kg ripe mixed-colour and garlic. Trim the celery, halve, and finely
tomatoes slice lengthways. Throw it all into a large
1 red onion roasting tray with the oregano, chilli flakes,
4 cloves of garlic capers, raisins and pine nuts. Crush the olives
1 celery heart with the heel of your hand, tear out the stones,
then tear the flesh into the tray. Add 2
1 tablespoon dried
oregano tablespoons of oil and a good pinch of sea salt
1 pinch of dried red
and black pepper, then toss well. Arrange
chilli flakes evenly, pulling a layer of tomatoes to the top,
1 heaped teaspoon
and bake on the bottom shelf of the oven for 40
baby capers minutes.
40g raisins Meanwhile, place the fish fillets in a sandwich
40g pine nuts bag, squeeze in the orange juice (reserving the
4 black olives (stone halves), add a pinch of salt and leave aside.
in) When the time’s up on the veg, remove from
olive oil the oven and place the fish fillets on top, skin
4 x 120g white fish
side up. Drizzle over the orange juice, then
fillets, scaled, pin- return to the bottom shelf of the oven for 15
boned more minutes, or until the fish is cooked
1 orange through. Put the squeezed orange halves and
250g wholewheat couscous into a bowl, just cover the couscous
couscous
40g rocket with boiling kettle water, then pop a plate on top
4 tablespoons natural and leave to fluff up.
yoghurt
Sprinkle the rocket over the gorgeous traybake,
fluff up the couscous, season to perfection,
divide it all up, and serve each portion with a
dollop of yoghurt.

GARLIC & THYME CHICKEN
MUSHROOMS, CHERRY TOMS & ASPARAGUS
Trading up to wholemeal bread here means we can double our fibre intake, plus both
wholemeal bread and chicken give us B vitamins, which are good for our metabolic
systems
SERVES 4 Preheat the oven to full whack

30 MINUTES (240°C/475°F/gas 9). Mix the vinegar with 2
2 tablespoons tablespoons of oil and a pinch of sea salt and
balsamic vinegar black pepper in a large bowl. Crush the whole
olive oil unpeeled garlic cloves with the heel of your
4 cloves of garlic knife and add to the bowl with the thyme
½ a bunch of fresh sprigs. Trim the woody ends off the asparagus
thyme (15g) and pull the tomatoes off the vine, then toss in
2 bunches of fine the marinade with the chicken.
asparagus (350g)
Arrange the asparagus spears in a large roasting
350g ripe mixed- tray (30cm x 40cm) and add the slices of bread.
colour cherry
tomatoes, on the vine Place a chicken breast on each slice, with a
4 x 120g skinless garlic clove and a few thyme sprigs on top. Trim
chicken breasts the stalks and scruffy bits off the mushrooms,
4 large slices of then place one on each chicken breast, stalk side
wholemeal bread (75g up, and divide the cream cheese between them.
each) Scatter the tomatoes around the tray, drizzle
4 medium mushrooms over any remaining marinade, then roast hard
100g cream cheese and fast at the bottom of the oven for 20 to 25
minutes, or until the chicken is cooked through
and everything is gnarly and delicious. Divide
between your plates and tuck in.

PORK MEATBALLS
SWEET ONION & APPLE GRAVY, BREAD
BUNS
Meatballs get the super-food treatment here with a nutritious megamix of lean pork
fillet, protein-rich cannellini beans and fibre-packed oats, for a healthy heart and
cholesterol level
SERVES 4 Preheat the oven to 200°C/400°F/gas 6. Pick

1 HOUR 15 MINUTES the mint leaves and put half into a food
1 bunch of fresh mint processor, popping the rest into a cup of cold
(30g) water for later. Drain the beans, roughly chop
1 x 400g tin of the pork fillet, and add both to the processor
cannellini beans
with 1 heaped teaspoon of mustard, the oats and
450g pork fillet a pinch of sea salt and black pepper. Blitz into a
2 heaped teaspoons coarse mince (don’t go too fine – keep it light
wholegrain mustard and chunky in texture), then tip onto a board
50g porridge oats and roll into a long sausage. Chop into four
olive oil equal pieces, divide each into five and, with wet
2 red onions hands, roll into twenty balls.
2 eating apples To start your gravy, put 1 tablespoon of oil into a
1 tablespoon large high-sided roasting tray on a medium-
Worcestershire sauce high heat and add four of the balls, breaking
2 tablespoons plain them up with a wooden spoon. Peel and quarter
wholemeal flour the onions, break apart into petals and add to
1 litre chicken stock the tray, stirring regularly. Cut the apples into
4 wholemeal buns thin wedges, discarding the core, and stir them
30g Cheddar cheese
in, too. Cook it all for 5 minutes, then stir in the
Worcestershire sauce and the remaining
100g watercress heaped teaspoon of mustard, followed by the
and/or rocket
flour. Stir for 2 minutes, then gradually stir in
the stock, season and bring to the boil (it might
seem like a lot of liquid, but it will reduce right
down as it bakes). Plop in the remaining balls,
spacing them out evenly, then transfer to the
oven for 25 minutes, or until golden, shaking
the tray halfway through. Warm the buns
alongside for the last 5 minutes.
Remove the tray from the oven and finely grate
the Cheddar over the balls to melt. Drain and
toss the remaining mint leaves with the
watercress and/or rocket, and serve it all
together, dunking the buns in the gravy as you
tuck in.

JERK AUBERGINE & PEPPERS
RICE, BEANS, COCONUT & CORIANDER
Giving attitude to this punchy jerk marinade, both garlic and ginger (even though
they’re small in size) are a source of potassium, which our muscles need to function
properly
SERVES 4 Preheat the oven to 200°C/400°F/gas 6. Trim

1 HOUR 10 MINUTES the aubergine, quarter lengthways and place in
1 large aubergine a large roasting tray (30cm x 40cm). Halve the
2 large mixed-colour peppers, deseed and add to the tray. Remove the
peppers stalks from the bay leaves, placing the leaves in
6 fresh bay leaves a pestle and mortar with a good pinch of sea
½ a bunch of fresh salt. Pound really well into a paste, then strip in
thyme (15g) the thyme leaves. Peel, roughly chop and add
6 cloves of garlic the garlic and ginger, then deseed and add the
6cm piece of ginger chilli (wear gloves, if you want), along with the
½–1 fresh Scotch
allspice. Bash well, then muddle in 1 tablespoon
bonnet chilli of oil and the vinegar. Spoon over the veg, mix
2 level teaspoons
well and roast for 30 minutes.
ground allspice In a bowl, whisk the coconut cream, rice, a
olive oil pinch of salt and 600ml of boiling water
2 tablespoons white together. Remove the tray from the oven and
wine vinegar carefully lift the veggies out of the tray for a
60g coconut cream moment. Drain and add the beans, then pour in
300g white rice the rice mixture and stir around with a wooden
1 x 400g tin of kidney
spoon to pick up any sticky bits from the bottom
beans of the tray. Sit the veg back in the tray, pushing
4 tablespoons natural them down and curling the aubergine
yoghurt whichever way you like. Return to the bottom
½ a bunch of fresh of the oven for another 25 minutes, or until the
coriander (15g) rice is cooked through.
1 lime
Divide and spoon the yoghurt into the peppers,
then pick and push in the coriander, portion up,
and serve with lime wedges, for squeezing over.

BRAZILIAN FISH BAKE
PEPPERS, CHILLIES, TOMATOES & PAPRIKA
Lots of fish, including red mullet and scallops, are a source of phosphorus – this
mighty mineral makes up the walls of our cells, and ensures they are functioning
efficiently
SERVES 6 Preheat the oven to 180°C/350°F/gas 4. Either

50 MINUTES ask your fishmonger to do you a nice mixture of
800g mixed fish fillets fish and seafood and prep it all for you, cutting
and seafood, such as it into bite-sized chunks, or do it yourself at
red mullet, halibut,
scallops, squid tubes home. In a bowl, finely grate the lemon and lime
1 lemon zest over the fish, then squeeze over all the
1 lime
juice. Add ½ a teaspoon of paprika and a good
pinch of sea salt and black pepper, then mix
sweet smoked paprika well.
3 mixed-colour
peppers Slice the peppers into ½cm thick rounds, pulling
2 red onions out the seeds when you get to them. Peel the
onions and finely slice into rounds with the
800g ripe mixed-
colour tomatoes tomatoes. Deseed and finely slice the chilli (wear
1 fresh Scotch bonnet
gloves, if you want). Arrange a layer of
chilli tomatoes over the base of a roasting dish (25cm
1 x 400ml tin of light
x 30cm). Cover with a double layer of peppers,
coconut milk and a layer of onions, separating the slices into
olive oil rings. Sprinkle over a pinch of paprika and black
pepper, then add a random layer of fish, seafood
1 bunch of fresh
coriander (30g) and a little chilli. Keep repeating your layers,
450g brown rice
adding little pinches of paprika and black
pepper as you go. Pour over any remaining
6 tablespoons natural citrus juices and add a pinch of sea salt. Use
yoghurt
your fingers to push and poke everything down
in the dish, then pour over the coconut milk and
drizzle with 1 tablespoon of oil. Roughly chop
the top leafy half of the coriander and scatter
most of it over the top. Cover with tin foil and
bake for 20 minutes, then remove the foil and
cook for another 15 minutes, or until cooked
through.
Meanwhile, cook the rice in a large pan of
boiling salted water according to the packet
instructions, then drain. Divide the rice
between your bowls and spoon the traybake on
top, making sure you ladle over that
flavoursome broth, too. Top each portion with a
dollop of yoghurt, sprinkle with the remaining
coriander and finish with an extra pinch of
paprika, for an added kick.

Pasta & risotto
VEGGIE BOLOGNESE - LOADSA VEG, LENTILS & PARMESAN
JOOLS’ TUNA PASTA BAKE - SWEET LEEKS, FENNEL &
TOMATOES
SQUASH & SAUSAGE RISOTTO - RADICCHIO, THYME &
PARMESAN
SPAGHETTI ROSSO - GOLDEN CHICKEN & CHARRED
GREEN VEG
SCRUFFY WINTER LASAGNE - SAVOY CABBAGE & CREAMY
CHICKEN STEW
TOMATO RISOTTO - GARLICKY BASIL SAUCE
GARLIC MUSHROOM PASTA - CREAMY THYME & TRUFFLE
SAUCE
PASTA AGRODOLCE - SWEET PEPPERS, SALTED RICOTTA &
BASIL
SUPER GREENS CANNELLONI - CREAMY RICOTTA & BASIL
SAUCE
SAUSAGE PASTA - BROCCOLI, CHILLI & SWEET TOMATOES
SPINACH PICI PASTA - BABY COURGETTES, TOMATOES &
PINE NUTS
SPAGHETTI CAKE - SWEET AUBERGINE & TOMATO
PEA & SPINACH RISOTTO - MINT, COTTAGE CHEESE &
PARMESAN
SQUASH MAC ’N’ CHEESE - CRISPY CRUMBS & POPPED
BEANS
PRAWN & FENNEL RISOTTO - CRISPY PANCETTA & CHILLI
SPRINKLES
SQUASH & RICOTTA RAVIOLI - 7-VEG TOMATO SAUCE,
ROCKET & PARMESAN
VEGGIE BOLOGNESE
LOADSA VEG, LENTILS & PARMESAN
Embracing copper-rich lentils here instead of minced beef still gives us a nice hit of
protein, ups our fibre intake, and also lowers the sat-fat levels we would usually find
in a Bolognese
SERVES 6 In a small bowl, just cover the porcini with

1 HOUR 15 MINUTES boiling kettle water to rehydrate them. Peel the
20g dried porcini onions, garlic and carrots, trim the celery and
mushrooms
finely chop it all with the rosemary leaves. Place
2 large red onions a large casserole pan on a medium-low heat
2 cloves of garlic with 1 tablespoon of oil, then add the chopped
2 carrots veg, rosemary and the bay. Cook with a lid on
2 sticks of celery for 20 minutes, or until softened, stirring
occasionally.
2 sprigs of fresh
rosemary Scoop out and finely chop the porcini and add to
olive oil the pan with the soaking water, leaving any
1 fresh bay leaf gritty bits behind. Turn the heat up to medium-
100ml Chianti
high, pour in the Chianti, then leave to cook
away. Tip in the lentils (juice and all), and the
1 x 400g tin of green tomatoes, breaking them up with a wooden
lentils
spoon. Half-fill each tomato tin with water,
tomatoes swirl around and pour into the pan. Bring to the
450g dried
boil, then reduce to a medium-low heat and
wholewheat spaghetti simmer for 35 minutes, or until thick and
½ a bunch of fresh
delicious. Taste and season to perfection.
flat-leaf parsley (15g) Meanwhile, cook the spaghetti in a large pan of
100g Parmesan cheese boiling salted water according to the packet
instructions, then drain, reserving a mugful of
cooking water. Toss the spaghetti through the
Bolognese, loosening with a little reserved
water, if needed. Finely chop the top leafy half
of the parsley, finely grate over most of the
Parmesan and stir both through the pasta, then
divide between your plates, grate over the rest
of the Parmesan and tuck in.

JOOLS’ TUNA PASTA BAKE
SWEET LEEKS, FENNEL & TOMATOES
Tinned tuna is a fantastic store-cupboard staple and the hero in this super-popular
dish. Tuna gives us selenium, which helps to protect our cells, and gives us strong,
healthy skin and hair
SERVES 4 Tear up the olives, discarding the stones, then

1 HOUR 10 MINUTES peel and finely slice the garlic. Place a large pan
4 black olives (stone on a medium heat with 1 tablespoon of oil, the
in) olives and garlic. Cook and stir while you trim,
4 cloves of garlic wash and finely chop the leeks and fennel,
olive oil adding them to the pan as you go. Cook with the
2 leeks lid on for 15 minutes, or until softened, stirring
1 bulb of fennel regularly.
2 x 400g tins of plum Preheat the oven to 180°C/350°F/gas 4. Tip the
tomatoes tomatoes into the pan, breaking them up with a
2 x 160g tins of tuna wooden spoon, then just over half-fill one of the
steak in spring water empty tins with water, swirl around and pour
300g dried into the pan. Drain and flake in the tuna, then
wholewheat pasta simmer for 10 minutes while you parboil the
½ a bunch of fresh pasta in a large pan of boiling salted water for 5
flat-leaf parsley (15g) minutes, and drain (I like to make this dish a bit
150g cottage cheese more fun by smashing up a mixture of pasta
20g Parmesan cheese shapes, plus it’s a great way of using up any
odds and ends of pasta packets you’ve got in the
cupboard).
Finely chop the top leafy half of the parsley and
stir through the sauce with the cottage cheese
and drained pasta, then taste and season to
perfection. Tip into a baking dish, finely grate
over the Parmesan and bake for 30 minutes, or
until golden and bubbling. Nice with a simple
green salad on the side.

SQUASH & SAUSAGE RISOTTO
RADICCHIO, THYME & PARMESAN
A little sausage goes a long way in this delicious dish. I’ve paired it with sweet
squash, which gives us a hit of vitamins A and C, both of which we need to keep our
skin nice and healthy
SERVES 4 Finely slice the chipolatas and place in a large

55 MINUTES high-sided pan on a medium heat with 1
4 chipolata sausages tablespoon of oil, the fennel seeds and chilli
olive oil flakes. Stir and fry while you chop the squash
1 teaspoon fennel into 1cm dice (leaving the skin on and
seeds deseeding), and peel and finely chop the onions.
½ teaspoon dried red Stir the veg into the pan, then cook with a lid
chilli flakes ajar for around 20 minutes, or until the squash
½ a butternut squash is starting to break down and caramelize,
(600g) stirring regularly. Simmer the stock in a pan on
2 onions a low heat.
1.2 litres veg or Push the squash aside, and pour the Chianti
chicken stock
into the pan. Let it cook away, picking up all that
125ml Chianti goodness from the base of the pan. Stir in the
300g Arborio risotto rice for 2 minutes, then gradually add the stock,
rice a ladleful at a time, stirring and waiting for each
1 radicchio or 2 red ladleful to be absorbed before adding the next.
chicory Repeat this, stirring and massaging the starch
300g cottage cheese out of the rice, for 20 minutes, or until the rice
15g Parmesan cheese is cooked but still holding its shape, and the
2 sprigs of fresh risotto is oozy.
thyme
Finely slice the radicchio or chicory and stir
through the risotto with the cottage cheese,
then taste and season to perfection. Portion up
and serve with a fine grating of Parmesan and a
sprinkling of picked thyme leaves.
V i i
Ve gi s ap in
To make this recipe veggie, simply swap out the sausage
for 1 x 400g tin of borlotti beans and add them with the
rice.

SPAGHETTI ROSSO
GOLDEN CHICKEN & CHARRED GREEN VEG
Super-popular chicken breasts are high in vitamin B6 and niacin, helping us think
properly, and also contain the mineral phosphorus, which helps keep our bones
strong and healthy
SERVES 4 Trim the spring onions and the woody ends off
30 MINUTES the asparagus, then place in a large dry frying
1 bunch of spring pan on a medium-high heat and let the veg start
onions to char, tossing occasionally. Meanwhile, open
1 bunch of asparagus out the chicken breasts, then bash and flatten
(350g)
the thicker end with the bottom of a pan, to
2 x 200g skinless roughly 1½cm thick. Drizzle with 1 tablespoon
chicken breasts
of oil and a pinch of sea salt and black pepper.
olive oil Crush and add 4 cloves of garlic, speed-peel
5 cloves of garlic over the lemon zest in strips and scatter over
1 lemon the thyme sprigs, then rub and toss in all that
1 bunch of fresh flavour.
thyme (30g)
When the veg are charred and nutty, remove to
300g dried a plate and put the chicken, crushed garlic,
wholewheat spaghetti
lemon peel and thyme into the pan. Cook the
8 sun-dried tomatoes chicken for 8 minutes, or until golden and
in oil
cooked through, turning every couple of
4 large roasted peeled minutes. When the chicken is looking good,
red peppers in brine
(350g) return the veg to the pan to warm through,
½ teaspoon dried chilli then switch off, keeping warm until needed.
flakes Meanwhile, cook the spaghetti in a large pan of
2 sprigs of fresh basil boiling salted water according to the packet
instructions. Peel the remaining clove of garlic
and place in a food processor with the sun-dried
tomatoes. Drain the peppers, quickly pat dry
with kitchen paper, then add to the processor
with the chilli flakes and a pinch of black
pepper. Blitz until smooth. Drain the pasta,
reserving a mugful of cooking water, then
return to the pan and toss with the sauce over a
medium heat, loosening with a little reserved
water, if needed. Slice the chicken 1cm thick at
an angle, toss in any nice pan juices and serve
with the pasta and veg, sprinkled with picked
basil leaves, and with lemon wedges, for
squeezing over.

SCRUFFY WINTER LASAGNE
SAVOY CABBAGE & CREAMY CHICKEN
STEW
We’re using chestnut instead of button mushrooms here because chestnut
mushrooms are typically grown outside, meaning they will have soaked up some
vitamin D from the sun
SERVES 8 Place a large casserole pan on a high heat with 1

2 HOURS 20 MINUTES tablespoon of oil. Brown the chicken thighs on
olive oil all sides, stirring occasionally, while you wash,
8 skinless, boneless trim and finely slice the leeks, celery and fennel,
chicken thighs and put aside. Finely slice the bacon and stir
2 leeks into the pan with the bay leaves, strip in the
2 sticks of celery thyme leaves and fry until the bacon is lightly
2 bulbs of fennel golden. Stir in the sliced veg and fry for 15
minutes, stirring often, then stir in the flour,
4 rashers of smoked
streaky bacon mustard and a pinch of sea salt and black
2 fresh bay leaves
pepper. Gradually stir in the milk, reduce to a
low heat, cover, and simmer for 20 minutes,
½ a bunch of fresh stirring regularly.
thyme (15g)
2 heaped tablespoons Click off and wash the green outer leaves of the
plain wholemeal flour cabbage (350g in total), saving the rest for
2 heaped teaspoons another day. Line up the leaves, cut out and
English mustard discard the stalks, then slice 2cm thick. Finely
1 litre semi-skimmed slice the mushrooms and stir into the stew with
milk the cabbage and 700ml of boiling water. Simmer
1 medium Savoy for 30 more minutes. Preheat the oven to
cabbage 180°C/350°F/gas 4.
400g baby chestnut
mushrooms Turn the heat off under the stew and use two
500g fresh lasagne
forks to shred the chicken, if needed, then taste
sheets and season to perfection. Ladle a layer of stew
30g Parmesan cheese into a roasting tray (25cm x 35cm). Roughly tear
1 loaf of wholemeal in a couple of sheets of pasta, then repeat the
bread process until you’ve used it all up. Press and
push your fingers into it to create texture – you
want it scruffy – then finely grate over the
Parmesan. Bake for 40 minutes, or until golden
and bubbling. Leave to sit for 5 minutes, then
serve with the bread on the side, for dunking.

TOMATO RISOTTO
GARLICKY BASIL SAUCE
Our humble friend the tomato packs a real punch of vitamin C, one function of
which is to protect our cells by working as an antioxidant, to reverse or prevent
damage from external factors
SERVES 4 Peel the onions and carrots, trim the celery,

30 MINUTES then finely chop it all and place in a large high-
2 onions sided pan on a medium heat with 1 tablespoon
2 carrots of olive oil. Cook for 10 minutes, or until
2 sticks of celery softened, stirring occasionally. Simmer the stock
olive oil
and tinned tomatoes together in a pan on a low
heat.
1.2 litres veg stock
1 x 400g tin of plum Pick the baby basil leaves into a cup of cold
tomatoes water, then rip the top leafy half of the bunch
1 bunch of fresh basil into a blender, chucking the stalks into your
(30g) stock. Peel the garlic and add to the blender,
1 clove of garlic cover with half a ladleful of hot stock and blitz
until smooth. Add 2 tablespoons of extra virgin
olive oil, blitz again, taste, and season to
300g Arborio risotto perfection to make your sauce.
rice
½ a fresh red chilli Stir the rice into the veg for 2 minutes, then
300g cottage cheese gradually add the tomatoey stock through a
sieve, a ladleful at a time, really pushing the
tomatoes through the sieve, stirring and waiting
for each ladleful to be absorbed before adding
the next. Repeat this, stirring and massaging the
starch out of the rice, for 20 minutes, or until
the rice is cooked but still holding its shape, and
the risotto is oozy. Deseed and finely chop the
chilli, then stir through the risotto with the
cottage cheese. Taste and season to perfection.
Divide up, top with the garlicky basil sauce and
scatter over the reserved basil leaves.

GARLIC MUSHROOM PASTA
CREAMY THYME & TRUFFLE SAUCE
Most common mushrooms – the types we find in the shops – are packed with the
mineral copper, which we need to keep all the connective tissue in our bodies strong
and healthy
SERVES 4 Peel and finely slice the garlic and onions, then
30 MINUTES place in a large casserole pan on a medium heat
4 cloves of garlic with 1 tablespoon of oil. Strip in the thyme
2 red onions leaves, then add the chilli flakes and cook for 10
olive oil minutes, or until very lightly golden, stirring
½ a bunch of fresh
occasionally. Meanwhile, slice the mushrooms
thyme (15g) as finely as you can, chuck three-quarters into
½ teaspoon dried red the pan and put the rest aside (this will give you
chilli flakes a lovely contrast between the earthy depth of
350g baby chestnut flavour from the cooked mushrooms in the
mushrooms sauce and the raw, nutty, clean-tasting
300g dried mushrooms that you’ll add later).
wholewheat fusilli
Cook the pasta in a large pan of boiling salted
1 heaped tablespoon water according to the packet instructions, then
plain wholemeal flour
drain well, reserving a mugful of cooking water.
400ml semi-skimmed
milk Stir the flour into the veg pan for 1 minute, then
1 teaspoon truffle oil pour in the milk and simmer for 5 minutes.
300g cottage cheese
Carefully pour the mixture into a blender with
the truffle oil and blitz until smooth (the trick
½ a bunch of fresh
flat-leaf parsley (15g) with truffle oil is to use it subtly like this to prop
up the other flavours, not overtake them).
1 lemon
Return the sauce to the pan and add the drained
20g Parmesan cheese pasta and the cottage cheese. Finely chop and
add the top leafy half of the parsley, then stir it
all together, loosening with a little reserved
water, if needed. Taste and season to perfection,
stir through the reserved sliced raw
mushrooms, divide between your plates, and
finish with a fine grating of lemon zest and
Parmesan.

PASTA AGRODOLCE
SWEET PEPPERS, SALTED RICOTTA & BASIL
Colourful sweet peppers are super-high in vitamin C – with much higher levels than
a lot of other fruit and veg – meaning this dish is perfect for giving our immune
system a nice boost
SERVES 4 Peel the onions, then place in a large pan of

50 MINUTES boiling salted water with the whole peppers. Sit
2 red onions something on top, like a colander, so the veg
2 red peppers stay submerged, and boil for 15 minutes. Use
2 yellow peppers tongs to gently and carefully remove the onions
50g pine nuts
and peppers to a tray, leaving the water on the
lowest heat. Pull the stalks and seeds out of the
olive oil peppers and discard, and as soon as they’re cool
4 cloves of garlic enough to handle, roughly chop the onions and
1 teaspoon fennel peppers.
seeds
½ teaspoon dried red
Lightly toast the pine nuts in a large casserole
chilli flakes pan on a medium heat until golden, tossing
½ a cinnamon stick
often, then remove to a plate. Add 1 tablespoon
of oil to the casserole pan, then finely slice and
120g raisins add the garlic, along with the fennel seeds, chilli
4 tablespoons flakes and cinnamon stick. Once the mixture is
balsamic vinegar
lightly golden, finely chop the raisins and stir
2 x 400g tins of plum into the pan with the onions and peppers to
tomatoes
cook for 10 minutes, stirring regularly. When
300g dried it’s all starting to catch and caramelize, add the
wholewheat penne
balsamic and the tinned tomatoes, breaking up
75g salted ricotta or the tomatoes with a wooden spoon. Just under
feta cheese
half-fill each tin with water, swirl around and
pour into the pan. Bring to the boil, then
simmer for 15 minutes, stirring occasionally.
Taste and season to perfection, then discard the
cinnamon stick.
Meanwhile, bring the pan of water back up to
boil, cook the pasta according to the packet
instructions, then drain, reserving a mugful of
cooking water. Toss the pasta through the sauce,
loosening with a little reserved water, if needed.
Crumble or grate over the cheese and serve
scattered with pine nuts and picked basil leaves.

SUPER GREENS CANNELLONI
CREAMY RICOTTA & BASIL SAUCE
This beautiful dish celebrates leafy seasonal greens – they’re packed full of nutrients
such as folic acid, which our bodies need to make red blood cells, keeping us awake
and alert
SERVES 6 Peel and finely slice the onions and 4 cloves of

1 HOUR 30 MINUTES garlic and place in a large non-stick pan on a
2 onions medium heat with 1 tablespoon of oil. Cook and
6 cloves of garlic stir while you prep the fresh greens – wash the
olive oil leaves, trimming away any tough stalks. Slice
450g fresh seasonal
the leaves and stir into the pan with the frozen
greens, such as kale, spinach and a good grating of nutmeg. Cook for
chard, cavolo nero, 15 minutes, or until nice and dark, stirring
nettles, rocket, borage regularly. Tip into a food processor, finely grate
450g frozen chopped in the lemon zest, add a squeeze of juice, then
spinach blitz until finely chopped. Taste and season to
1 whole nutmeg, for perfection, then, once cool enough to handle,
grating
pop the greens into a big sandwich bag, snip off
½ a lemon the corner and pipe into the cannelloni tubes.
250g dried cannelloni
tubes Preheat the oven to 180°C/350°F/gas 4. Return
1 fresh red chilli
the pan to the heat (there’s no need to clean it)
with 1 tablespoon of oil. Peel the remaining
1 bunch of fresh basil garlic, finely slice with the chilli and basil stalks,
(30g)
add to the pan and fry until lightly golden. Pour
tomatoes in the tomatoes, breaking them up with a
30g Parmesan cheese
wooden spoon. Half-fill the tins with water,
swirl around and pour into the pan. Bring to the
250g ricotta cheese boil, then simmer for 10 minutes. Taste and
1 large egg season to perfection – you want the sauce quite
200ml semi-skimmed wet, as the pasta will soak lots of it up. Pour into
milk a baking dish (25cm x 30cm) and line up the
filled cannelloni on top, pushing them into the
sauce.
Finely grate the Parmesan into the food
processor (there’s no need to clean it). Add the
ricotta, egg, milk, the basil leaves and a pinch of
sea salt and black pepper, and blitz until smooth.
Pour it over the cannelloni, making sure all the
tubes are covered, then bake on the bottom
shelf of the oven for 40 minutes, or until cooked
through. Serve with hunks of seeded brown
bread to up your carb intake, and a fresh side
salad of your choice.

SAUSAGE PASTA
BROCCOLI, CHILLI & SWEET TOMATOES
Super-nutritious broccoli is packed with vitamin K, keeping our bones strong and
healthy, and contains folic acid and vitamin C, boosting our immune systems and
helping us think properly
SERVES 4 Chop the broccoli florets off the stalk. Cut the
45 MINUTES woody end off the stalk, halve the stalk
350g broccoli lengthways and put into a large pan of boiling
4 chipolata sausages salted water with the sausages and whole
1–2 fresh red chillies chilli(es). Pop the lid on, boil for 5 minutes, then
olive oil
remove, leaving the water on the lowest heat.
2 teaspoons fennel Meanwhile, chop the broccoli florets into nice
seeds bite-sized chunks and put aside for later. Once
4 cloves of garlic cool enough to handle, finely slice the sausages,
2 onions broccoli stalk and chilli and place in a large
½ a bunch of fresh
frying pan on a medium heat with 1 tablespoon
oregano (15g) of oil, the fennel seeds and a pinch of sea salt
2 tablespoons red
and black pepper. Stir and fry while you peel
wine vinegar and finely slice the garlic and onions. Once the
1 x 400g tin of plum sausage is lightly golden, stir in the garlic,
tomatoes followed a minute later by the onions, then pick
300g dried in the oregano leaves. Cook for 15 minutes, or
wholewheat tagliatelle until softened, stirring occasionally. Add the
40g Parmesan cheese vinegar and cook completely away, then pour in
the tomatoes, breaking them up with a wooden
spoon. Half-fill the tin with water, swirl around
and pour into the pan. Simmer for 15 more
minutes, or until thickened, then taste and
season to perfection.
Meanwhile, bring the pan of water back up to
boil, and cook the pasta according to the packet
instructions, adding the broccoli florets for the
last 4 minutes. Drain the pasta and broccoli,
reserving a mugful of cooking water. Toss
through the sauce, loosening with a little
reserved water, if needed. Finely grate in most
of the Parmesan and toss together, then serve
with the rest of the Parmesan grated over the
top.

SPINACH PICI PASTA
BABY COURGETTES, TOMATOES & PINE
NUTS
Protein-rich pine nuts are super-high in the mineral manganese, which we need to
protect our cells, and in heart-healthy unsaturated fats, which keep our blood
cholesterol healthy
SERVES 4 In a food processor, blitz the spinach and flour

50 MINUTES until a ball of dough forms, letting the machine
200g baby spinach do all the work. Touch the dough – it shouldn’t
300g Tipo 00 or plain be sticky, you want a playdough consistency, so
flour, plus extra for add a little more flour, if needed. To make the
dusting
pici, simply tear off 2cm balls of dough and roll
olive oil them out into long thin sausage shapes – think
4 cloves of garlic fine green beans – on a clean surface (the
½ teaspoon dried red beauty is that they’re all different, so get little
chilli flakes helpers involved, if you can). Cook the pici
200g baby courgettes straight away, or leave them to dry out for a few
320g ripe cherry hours, or even overnight.
tomatoes, on the vine
Put a large pan of salted water on to boil. Put a
50g pine nuts large frying pan on a medium heat with 2
½ a bunch of fresh tablespoons of olive oil. Peel, finely slice and add
basil (15g) the garlic, along with the chilli flakes. Finely
50g Parmesan cheese slice and add the courgettes, then halve and add
extra virgin olive oil the tomatoes. Cook it all for 5 minutes, then stir
in the pine nuts and add a ladleful of boiling
water. Leave on the lowest heat while you cook
the pasta.
Add the pici to your pan of boiling salted water.
If it’s freshly rolled it will only need about 5
minutes, but if you’ve let it dry give it 8 to 10
minutes, checking on it to make sure you get
lovely al dente pasta. Drain, reserving a mugful
of cooking water, then toss through the veg.
Reserving the baby basil leaves, finely slice the
bigger ones and stir into the pan with most of
the finely grated Parmesan, loosening with a
little reserved water, if needed. Divide between
your warm plates and serve with a few drips of
extra virgin olive oil, with the remaining
Parmesan and the baby basil leaves sprinkled
over.

SPAGHETTI CAKE
SWEET AUBERGINE & TOMATO
The bonus of choosing wholemeal spaghetti over white is that it can contain more
than double the amount of fibre, as well as lots of B vitamins, which keep our
metabolic systems healthy

1 HOUR 30 MINUTES the whole aubergine in a large pan of boiling
1 large aubergine salted water. Sit something on top, like a
(350g) colander, so the aubergine stays submerged,
300g dried cook for 15 minutes, then remove to a board.
wholewheat spaghetti
Add the spaghetti to the water and cook
olive oil according to the packet instructions, then drain
4 sprigs of fresh and place in a large bowl to cool.
oregano
2 red onions
Meanwhile, roughly chop the aubergine about
1cm thick. Place a deep 26cm non-stick
½–1 fresh red chilli ovenproof frying pan on a medium heat with 1
1 x 400g tin of plum tablespoon of oil and the aubergine, then pick in
tomatoes
the oregano leaves. Peel the onions, then finely
300g cottage cheese slice with the chilli and add to the pan. Cook for
2 large eggs 15 minutes, or until golden and gnarly, stirring
30g Parmesan cheese regularly. Pour in the tinned tomatoes, breaking
1 lemon them up with a wooden spoon, then just under
70g rocket
half-fill the tin with water, swirl around and
pour into the pan. Bring to the boil, then
1 tablespoon balsamic simmer gently for 10 minutes, or until thick.
vinegar
Taste and season to perfection.
Pour the tomato sauce over the spaghetti, add
the cottage cheese, crack in the eggs, finely
grate in most of the Parmesan, then mix
together really well. Pour the spaghetti mixture
back into the pan, pushing it into an even layer
and packing it up at the sides. Get it going over a
medium heat on the hob for 2 minutes, then
bake on the bottom of the oven for 40 minutes,
or until golden all over. Bang out on to a board,
grate over the remaining Parmesan, and serve
with lemon-dressed rocket and a drizzle of
balsamic.
G t a ad
Make this earlier in the day and simply keep in the fridge
until you’re ready to bake.

PEA & SPINACH RISOTTO
MINT, COTTAGE CHEESE & PARMESAN
The freezer is your best friend in this celebration of sweet peas and mighty spinach,
both of which give us a hit of vitamins C and K, keeping our bones strong and
healthy
SERVES 4 Peel the onion, trim the celery, then finely chop
40 MINUTES both and place in a large high-sided pan on a
1 onion medium heat with 1 tablespoon of oil. Cook for
2 sticks of celery 10 minutes, or until softened, stirring
olive oil occasionally. Simmer the stock in a pan on a low
1.2 litres veg stock
heat.
300g Arborio risotto Stir the rice and spinach into the veg for 2
rice minutes, then gradually add the stock, a ladleful
350g frozen chopped at a time, stirring and waiting for each ladleful
spinach to be absorbed before adding the next. Repeat
350g frozen petits pois this, stirring and massaging the starch out of
300g cottage cheese the rice, for 20 minutes, or until the rice is
½ a bunch of fresh
cooked but still holding its shape, and the risotto
mint (15g) is oozy, adding half the peas for the last few
15g Parmesan cheese minutes.
Blitz the cottage cheese with the rest of the peas
and most of the picked mint leaves in a food
processor until smooth. Stir most of the creamy
curds through the risotto, taste and season to
perfection, then divide between your plates.
Serve with a dollop of creamy curds, a fine
grating of Parmesan and with the remaining
mint leaves scattered over.

SQUASH MAC ’N’ CHEESE
CRISPY CRUMBS & POPPED BEANS
Embracing veg and using squash to create a creamy, comforting sauce means we can
cut right back on the cheese and lose the butter usually used in mac ’n’ cheese
SERVES 6 Wash and trim the leek, peel the onion, then
1 HOUR 30 MINUTES finely chop and place in a pan on a medium heat
1 leek with 1 tablespoon of oil. Cook and stir while you
1 onion carefully halve the squash lengthways and
olive oil deseed, reserving the seedy core. Chop the
1 butternut squash
squash into 2cm chunks, leaving the skin on,
(1.2kg) and stir into the pan. Cook for 10 minutes, then
1 heaped tablespoon stir in the flour, followed by the milk and 500ml
plain wholemeal flour of water. Simmer with a lid ajar for 35 minutes,
500ml semi-skimmed or until the squash is cooked through, stirring
milk occasionally.
450g dried macaroni Meanwhile, preheat the oven to
2 heaped teaspoons 180°C/350°F/gas 4. Parboil the macaroni in a
English mustard large pan of boiling salted water for 5 minutes,
300g cottage cheese then drain and tip back into the pan. Carefully
40g Parmesan cheese pour the contents of the veg pan into a food
1 x 400g tin of processor and blitz until smooth (working in
cannellini beans batches, if necessary) to make your sauce. Taste
2 cloves of garlic and season to perfection, then pour over the
1 teaspoon dried red
pasta, add the mustard and cottage cheese,
chilli flakes finely grate over most of the Parmesan and mix
2 sprigs of fresh well. Transfer to a high-sided baking dish (30cm
rosemary x 40cm), then grate over the remaining
1 slice of wholemeal Parmesan. Bake for around 40 minutes, or until
bread (50g) golden and bubbling.
With 15 minutes to go, drain the beans, then
toast and dry fry them in a large frying pan on
a medium-high heat for 5 minutes, or until
popped, shaking occasionally. Peel the garlic and
put in the processor with the chilli flakes, seedy
squash core, rosemary leaves and bread and
blitz into crumbs. Add to the beans, then toast
and toss until crisp and gnarly. Serve the pasta
with the toasted beans and crumbs on the side.
Good with a lemon-dressed salad.

PRAWN & FENNEL RISOTTO
CRISPY PANCETTA & CHILLI SPRINKLES
Popular prawns are super-high in vitamin B12, which our bodies need to make red
blood cells, while fragrant fennel gives us potassium, helping to keep our blood
pressure in check
SERVES 4 Peel and finely chop the onions, then trim and
40 MINUTES finely slice the fennel. Place the pancetta in a
2 onions large high-sided pan on a medium heat until
1 bulb of fennel crispy and the fat has rendered out, then
2 rashers of smoked remove to a plate, leaving the flavoursome fat
pancetta behind. Add the onions and fennel to the pan
olive oil with 1 tablespoon of oil and a splash of water.
225g large raw peeled Cook for 10 minutes, or until softened, stirring
prawns regularly.
1 litre veg stock Meanwhile, use a small sharp knife to lightly
1 clove of garlic score down the back of the prawns (and remove
1 fresh red chilli the vein, if needed), then put aside. Simmer the
400g ripe cherry
stock in a pan on a low heat with the peeled
tomatoes, on the vine garlic clove and the halved, deseeded chilli.
300g Arborio risotto Prick each tomato with the tip of a knife and
rice drop into the stock, adding the vines too for
½ a bunch of fresh added flavour. After 1 minute scoop out the
flat-leaf parsley (15g) tomatoes, then carefully pinch off and discard
1 lemon their skins.
300g cottage cheese Stir the rice into the veg for 2 minutes, then
gradually add the stock through a sieve, a
ladleful at a time, stirring and waiting for each
ladleful to be absorbed before adding the next.
Repeat this, stirring and massaging the starch
out of the rice, for 20 minutes, or until the rice
is cooked but still holding its shape, and the
risotto is oozy. Stir in the prawns and tomatoes
for the last 5 minutes.
Meanwhile, pick the parsley leaves on to a
board and finely grate over the lemon zest. Pick
the chilli halves and garlic out of the stock pan
or sieve and add to the board with the crispy
pancetta, then finely chop it all to make an
amazing sprinkle. Stir the cottage cheese
through the risotto, taste and season to
perfection, then serve scattered with the
sprinkles.

SQUASH & RICOTTA RAVIOLI
7-VEG TOMATO SAUCE, ROCKET &
PARMESAN
Super-creamy ricotta is a great source of the minerals calcium and phosphorus, both
of which are essential for healthy bones and teeth, plus it’s lower in fat than most
other cheeses
SERVES 4 Preheat the oven to 180°C/350°F/gas 4. In a

2 HOURS 30 MINUTES tray, roast the squash whole for 1 hour. Add the
1 small butternut ricotta and roast for another 30 minutes, or
squash (900g) until the squash is cooked through. Halve it in
250g ricotta cheese the tray, discarding the skin and seeds. Pick,
½ a bunch of fresh finely chop and add the basil leaves, then mash
basil (15g) it all with the ricotta, scraping up any sticky bits
3 large eggs from the tray. Taste, season to perfection, and
300g Tipo 00 or plain cool.
flour, plus extra for
dusting To make the pasta dough, put the eggs and flour
600ml 7-veg tomato into a food processor and whiz into a ball of
sauce (see here) dough. Knead on a flour-dusted surface until
70g rocket smooth. Cut in half, wrap in clingfilm and rest
10g Parmesan cheese
for 30 minutes.
extra virgin olive oil Flatten one piece of dough by hand. Run it
through the thickest setting on a pasta machine,
then take the rollers down two settings and run
it through again to make it thinner. Now, fold it
in half and run it back through the thickest
setting again, repeating this a few times for
super-smooth dough. Start rolling the sheet
down through each setting, lightly dusting with
flour as you go. Turn the crank with one hand
while the other maintains just a little tension to
avoid any kinks or folds. Take it right down to
1mm, then lay the sheet flat and stamp out
circles with a 12cm cutter. Working quickly,
spoon 1 heaped teaspoon of filling into the
middle of each, lightly brush the exposed pasta
with water, fold into half-moon shapes over the
filling, gently pressing to squeeze out any air,
and seal. Repeat with the second ball of dough.
Warm the sauce in a pan over a medium heat,
and in batches cook the pasta in a large pan of
boiling salted water for just 2 minutes. Toss the
pasta with the sauce and rocket and serve with
finely grated Parmesan, finished with a few
drips of extra virgin olive oil.

Soups
ALPHABET TOMATO SOUP - FRESH BASIL & CHEDDAR
CHEESE
SPINACH, MUSHROOM & RISOTTO SOUP - SHATTERED
PARMESAN & HAZELNUT CRISPS
PERUVIAN SWEET POTATO SOUP - CORN, PEPPERS,
CHICKEN & QUINOA
BLACK BEAN SOUP - POACHED EGGS, SALSA & TORTILLAS
FOUR SEASONS MINESTRONE - A CELEBRATION OF
BEAUTIFUL VEGGIES
SUPER LEEK & POTATO SOUP - HERB, PARMESAN &
ALMOND TOASTS
MULLIGATAWNY - RICE, SPICE, LAMB, LENTILS & VEG
GALORE
KOREAN CHICKEN HOTPOT - NOODLES, MUSHROOMS,
TOFU & KIMCHEE
NAVAJO SOUP - SQUASH, BEANS, CORN & FLATBREADS
ALPHABET TOMATO SOUP
FRESH BASIL & CHEDDAR CHEESE
Lots of lovely fresh tomatoes, plus chilli, gives us a big hit of vitamin C here – this
keeps our blood vessels strong, so our hearts don’t have to work as hard to pump
blood around the body
SERVES 4 The idea of this recipe is to get it all cooking fast,

1 HOUR then let the heat do the work, giving a soup
2 red onions with a taste that will immediately remind you
2 carrots of that incredible smell of tomatoes growing in a
2 sticks of celery greenhouse. Peel the onions, trim the carrots
olive oil
and celery, then chop into 2cm chunks and
chuck into a large casserole pan on a medium-
½–1 fresh red chilli
high heat with 1 tablespoon of oil. Deseed and
½ a bulb of garlic add the chilli, then squash and add the whole
½ a bunch of fresh unpeeled garlic cloves. Pick the baby basil leaves
basil (15g) into a cup of cold water, then add the rest of the
1.5kg ripe cherry bunch (stalks and all – for massive extra
tomatoes, on the vine flavour) to the pan. Wash and add the whole
300g dried alphabet tomatoes (stalks, vines and all). Stir for 5
pasta
minutes, then cover with 2 litres of water. Boil
80g Cheddar cheese fast for 40 minutes, then turn the heat off.
Set up another pan alongside the soup with a
coarse sieve in it. Ladle the chunky soup into
the sieve, really crushing and pushing all that
goodness through, leaving just the stalks, vines
and skins behind, which you can discard as you
go. Bring up to the boil, stir in the pasta and
simmer until it’s just cooked, then taste the soup
and season to perfection. Serve sprinkled with
grated cheese and the baby basil leaves.
L l t
Lo l to
If you’re not serving up all four portions at once, you’ll
find that left overnight in the fridge, the pasta sucks up
even more of the soup, making it the perfect topping for a
nice piece of wholemeal toast.

SPINACH, MUSHROOM & RISOTTO SOUP
SHATTERED PARMESAN & HAZELNUT
CRISPS
With a whole kilo of mighty spinach, this dish gives us a massive boost of
micronutrients, particularly vitamin K, which our bodies need for good bone health
and blood clotting
SERVES 4 Preheat the oven to 180°C/350°F/gas 4. Peel the

50 MINUTES onions and garlic, trim the celery, then finely
2 onions chop with the porcini and rosemary leaves (or
2 cloves of garlic blitz in a food processor). Put a large pan on a
2 sticks of celery medium-high heat with 1 tablespoon of olive oil.
2 tablespoons dried
Tip in the prepped veg and cook for 10 minutes,
porcini mushrooms or until softened, stirring occasionally. Finely
2 sprigs of fresh chop the portobello mushrooms, then add to the
rosemary pan for a further 10 minutes. Stir in the rice for
olive oil 2 minutes, then pour in the stock, add the
4 large portobello
frozen spinach and simmer for 20 minutes,
mushrooms stirring occasionally.
300g Arborio risotto Meanwhile, bash up the hazelnuts until nice
rice and fine in a pestle and mortar. Line a baking
1.5 litres chicken or tray (25cm x 30cm) with a sheet of greaseproof
veg stock paper, then rub the paper with 1 teaspoon of
1kg frozen chopped olive oil. Finely grate the Parmesan over the
spinach surface in a thick, even layer, scatter over the
2 tablespoons hazelnuts and finely grate over a little nutmeg.
blanched hazelnuts
Pop into the oven for 12 minutes, or until dark
60g Parmesan cheese golden – keep an eye on it! Once cool and set,
1 whole nutmeg, for crack into shards and peel off the paper.
grating
Now, I like to blitz about a third of the soup in
yoghurt the pan with a stick blender and stir it back
1 lemon through to give the whole thing a creamier
extra virgin olive oil texture, but you can leave it as it is, if you
prefer. Taste and season to perfection, then
divide between your bowls. Divide up the
yoghurt, add a squeeze of lemon juice and
drizzle each portion with 1 teaspoon of extra
virgin olive oil (use new season’s oil, if you can
get it). Serve with the Parmesan and hazelnut
crisps.

PERUVIAN SWEET POTATO SOUP
CORN, PEPPERS, CHICKEN & QUINOA
As well as giving us a nice hit of vitamin C, sweet potatoes also provide us with
manganese, which we need to keep all the bones and connective tissue in our bodies
strong and healthy
SERVES 4 Peel the onion, chop into 1cm dice, then peel
1 HOUR 10 MINUTES and finely chop the garlic. Deseed the peppers,
1 large red onion wash the spuds and sweet potatoes (leaving the
2 cloves of garlic skins on for extra nutritional benefit), and chop
2 mixed-colour it all into 2cm dice. Chop the chilli.
peppers
Put a large casserole pan on a medium-high
500g potatoes heat. Finely slice the chicken thighs and place in
500g sweet potatoes the pan with 1 tablespoon of oil. Cook and stir
1 fresh red chilli while you pound the cumin and coriander seeds
2 skinless, boneless in a pestle and mortar with the cloves and a
chicken thighs pinch of sea salt and black pepper, until fine. Tip
olive oil the spice mixture into the pan, stirring regularly
1 pinch of cumin seeds
until the chicken is golden. Stir in all the
prepped veg and cook for 15 minutes, stirring
1 teaspoon coriander regularly. Pour in the stock, bring to the boil,
seeds
then simmer for 30 minutes.
2 whole cloves
1.5 litres veg or Use the heel of a large knife to chop the corn
chicken stock into 2cm rounds, carefully tapping it with a
2 corn on the cob rolling pin to cut through the cob. Halve 1 lime
2 limes
and stir into the pan with the corn and quinoa.
Cook for a final 15 minutes, or until the quinoa
150g quinoa and corn are cooked through. Taste the soup
1 bunch of fresh and season to perfection. Finely chop the top
coriander (30g)
leafy half of the coriander, crumble the feta,
80g feta cheese then stir both through the soup, letting
everything break up a bit so you get a nice
range of textures. Serve with lime wedges, for
squeezing over.

BLACK BEAN SOUP
POACHED EGGS, SALSA & TORTILLAS
This classic Costa Rican soup heroes humble black beans – they’re really high in
protein, as well as dietary fibre, which keeps our gut healthy and keeps us regular!
We like that
SERVES 4 Peel the onions and garlic, trim the celery,

50 MINUTES deseed the peppers, finely chop it all and place
2 red onions in a large casserole pan on a medium heat with
2 cloves of garlic 1 tablespoon of oil and the bay leaves. Finely
2 sticks of celery slice 1 chilli and add to the pan, strip in the
2 mixed-colour
thyme leaves, then cook for 10 minutes, or until
peppers softened, stirring regularly.
olive oil Pour the black beans into the pan (juice and all),
2 fresh bay leaves then half-fill each tin with water, swirl around
2 fresh red chillies and pour into the pan. Bring to the boil, then
2 sprigs of fresh
simmer for around 30 minutes, or until
thyme thickened. At this point, use a potato masher to
2 x 400g tins of black
mash up half the soup, stirring it back through
beans the rest to make it nice and creamy. Have a
4 large eggs taste, and season to perfection. Crack the eggs
directly into the soup to poach for around 6
½ a bunch of fresh
coriander (15g) minutes, or until cooked to your liking.
40g feta cheese Meanwhile, finely chop the remaining chilli
½ a lime (deseed if you like) and the coriander (stalks and
4 corn tortillas
all) on a board. Crumble over the feta, add a
squeeze of lime juice, and keep chopping and
mixing until nice and fine. Toast the tortillas
directly over an open flame on the hob until
scorched (or toast in a dry frying pan for 30
seconds). Serve the soup sprinkled with the
salsa, bust up the eggs, and use the tortillas for
dunking.

FOUR SEASONS MINESTRONE
A CELEBRATION OF BEAUTIFUL VEGGIES
Each veg combo here guarantees we get all of our 5-a-day portions from just one
serving – what a lovely bowlful. Used minimally for seasoning, Parmesan is a good
calcium source
EACH COMBO SERVES 4 BASE RECIPE Follow this method whatever the
1 HOUR 10 MINUTES season, checking the notes below on how to
celebrate each one. Peel the onions and carrots,
BASE RECIPE
trim the celery, then finely chop. Place in a large
2 onions casserole pan on a medium-low heat with 1
2 large carrots tablespoon of olive oil, the bay leaves and the
2 sticks of celery smoky bacon (if using). Cook for 20 minutes,
olive oil
stirring occasionally. Pour in the stock, bring to
the boil, and add the drained beans. Finely slice
2 fresh bay leaves the cabbage leaves, removing the stalks, add to
optional: 1 rasher of the pan and simmer for 20 minutes. Smash up
smoked streaky bacon
the spaghetti and add for a final 10 minutes.
2 litres veg or chicken Loosen with a splash of boiling water, if needed,
stock
then taste and season to perfection. Serve with
1 x 400g tin of a grating of Parmesan, a few drips of extra
cannellini beans
virgin olive oil (new season’s if possible), and
½ a Savoy or spring bread for dunking.
cabbage
150g dried spaghetti SPRING VEG Trim asparagus and tenderstem
or fregola broccoli, then roughly chop. Add for the last 5
60g Parmesan cheese minutes, with fresh spinach and chopped fresh
extra virgin olive oil parsley.
4 slices of wholemeal SUMMER VEG Peel baby artichokes back to
bread their pale leaves, then quarter each one and rub
Choose your with lemon. Finely slice chard, deseed and dice
SEASONAL VEG tomatoes. Add with the spaghetti, adding fresh
combo: you want 750g
of extra veg in total, so peas and broad beans at the end.
how you divvy that AUTUMN VEG Peel and deseed squash and
up is your choice
chop into 1cm dice. Rehydrate 20g of porcini
mushrooms in boiling kettle water. Wipe fresh
mushrooms clean and slice. Add the squash at
the first stage of the base recipe, and drain,
chop, and add the porcini, too. Add the fresh
mushrooms with the spaghetti.
WINTER VEG Peel raw beets and chop into 1cm
dice. Discard cavolo nero and kale stalks, then
finely slice the leaves. Add the beets at the first
stage of the base recipe, adding the greens when
you add the cabbage.

SUPER LEEK & POTATO SOUP
HERB, PARMESAN & ALMOND TOASTS
I’ve taken family favourite leek and potato soup to the next level here by adding lots
of lovely leafy kale, which – along with leeks – gives us vitamin B6, helping us stay
awake and alert
SERVES 4 Trim and wash the leeks, then slice and place in
40 MINUTES a large casserole pan on a medium heat with 1
400g leeks tablespoon of olive oil. Sweat for 10 minutes,
olive oil stirring regularly, while you wash and finely
400g potatoes slice the potatoes (leaving the skin on for extra
1.5 litres veg or
nutritional benefit), then stir into the pan. Pour
chicken stock in the stock and boil hard for 15 minutes. Pick
320g kale through the kale, discarding any tough stalks,
and add to the pan for the last 5 minutes,
½ a bunch of fresh
mint (15g) pushing it down and covering with a lid.
½ a bunch of fresh Meanwhile, pick the mint leaves, then finely
flat-leaf parsley (15g) chop on a large board with the top leafy half of
40g Parmesan cheese the parsley. Finely grate over the Parmesan, add
25g whole almonds the almonds, vinegar and 1 tablespoon of extra
1 tablespoon white virgin olive oil, then finely chop and mix
wine vinegar together. Toast the bread, then divide up the
extra virgin olive oil herby mixture on top.
4 small slices of In batches, carefully pour the contents of the
wholemeal bread (35g pan into a blender. Put the lid on securely, cover
each)
with a tea towel and, holding it in place, blitz
until super-smooth. Taste the soup and season
to perfection. Divide between your bowls, and
serve with those lovely loaded toasts on the
side.

MULLIGATAWNY
RICE, SPICE, LAMB, LENTILS & VEG GALORE
Lovely lentils and chickpeas help to pack this super soup with fibre, plus chickpeas
give us the mineral manganese, keeping the connective tissue in our bodies strong
and healthy
SERVES 6 Pour the stock into a large pan on a medium-

45 MINUTES high heat and, once boiling, cook the rice in it
2 litres chicken stock according to the packet instructions.
300g brown rice Meanwhile, place a large casserole pan on a
olive oil medium-high heat with 1 tablespoon of oil, the
250g lean minced
lamb and the curry powder. Stir frequently
lamb while you peel the garlic and ginger and finely
1 heaped teaspoon chop with the coriander stalks. Peel the onions
curry powder and carrots, deseed the peppers and chop it all
2 cloves of garlic into 1cm dice.
6cm piece of ginger As soon as the lamb is really dark golden, stir
1 bunch of fresh the garlic, ginger and coriander stalks into the
coriander (30g) pan, followed 1 minute later by the chopped veg.
2 onions Cook for 10 minutes, then stir in the lentils,
2 carrots chickpeas (juice and all) and tinned tomatoes,
breaking up the tomatoes with a wooden spoon.
2 mixed-colour
peppers Stir in the stock and rice, then simmer for a
150g red split lentils
further 10 minutes, or until thick and delicious,
adding splashes of water to loosen, if needed.
1 x 400g tin of Stir in the frozen peas and spinach just before
chickpeas
the end to warm through, then taste and season
1 x 400g tin of plum to perfection.
tomatoes
150g frozen peas One-by-one, puff up your dry poppadoms in the
80g frozen chopped microwave for around 30 seconds each. Serve
spinach the soup in bowls, each with a dollop of
6 uncooked yoghurt, a sprinkling of coriander leaves and a
poppadoms
poppadom on the side.
yoghurt Ve gi s ap in
Make this dish veggie by swapping out the lamb for an
equal amount of chopped mushrooms, and switching to
veg stock.

KOREAN CHICKEN HOTPOT
NOODLES, MUSHROOMS, TOFU & KIMCHEE
Although high in salt, when used in moderation (like anything!), fermented veg like
kimchee are a source of probiotics, which are thought to keep our gut bacteria
healthy and happy
SERVES 4 Wipe the mushrooms clean, trim the stalks,

1 HOUR 10 MINUTES halve any larger mushrooms, then dry char in a
150g shiitake large non-stick casserole pan on a medium heat
mushrooms for 5 minutes, or until dark golden and
2 large carrots beautifully nutty, turning halfway. Meanwhile,
1 bunch of spring peel the carrots and finely slice into rounds at
onions an angle. Trim and roughly slice the spring
350g firm silken tofu onions. Drain the tofu and chop into eight
4 chicken thighs, skin chunks.
on, bone in
Pull the skin off the chicken thighs and discard.
1 litre chicken stock Use the heel of a large knife to cut each thigh
1 teaspoon low-salt through the bone into three pieces by carefully
soy sauce
and firmly tapping the knife with a rolling pin –
2 teaspoons Korean this will add more flavour to the broth. Remove
chilli paste or hot
chilli sauce the mushrooms to a plate, and add the chicken
200g kimchee (find it
and carrots to the pan. Cook for 10 minutes,
in Asian stirring regularly. Pour in the stock, bring to the
supermarkets) boil, then simmer for 20 minutes. Stir in the
250g wholewheat spring onions, mushrooms, tofu, soy sauce and
noodles chilli paste and simmer for a final 20 minutes.
2 teaspoons sesame oil Chop the kimchee and stir through just before
2 teaspoons sesame serving (this means it isn’t over-exposed to heat,
seeds so will retain more of its nutritional benefit).
1 lime While the soup is simmering, cook the noodles
according to the packet instructions, then drain.
Toss with the sesame oil and seeds, and divide
between your bowls. Taste the broth, season to
perfection, then squeeze in lime juice to add
contrast. Divide between your hot noodle
bowls, and enjoy.

NAVAJO SOUP
SQUASH, BEANS, CORN & FLATBREADS
Beans add colour and provide us with a veggie source of protein in this recipe, plus
they are a source of magnesium, which we need so that our muscles can function
properly
SERVES 4 Preheat the oven to 180°C/350°F/gas 4. Clean

1 HOUR 10 MINUTES the squash or pumpkin (there’s no need to peel
1 butternut squash or it), carefully halve it lengthways, then halve
pumpkin (1.2kg) again into quarters and remove and discard the
1 onion seeds. Place in a roasting tray, season with sea
olive oil salt and black pepper, and roast for 1 hour, or
1.5 litres veg or until cooked through.
chicken stock
After 30 minutes, peel and finely chop the
100g polenta onion and place in a large casserole pan on a
2 x 400g tins of medium-low heat with 1 tablespoon of oil and a
borlotti or pinto beans splash of water. Cook for 10 minutes, or until
200g plain wholemeal softened, stirring regularly. Pour the stock into
flour
the pan and bring to the boil, then whisk in the
200g natural yoghurt polenta (this will gradually thicken the soup,
1 bunch of fresh giving it a wonderful texture). Tip in the beans
chives (30g) (juice and all), and leave to simmer away on the
lowest heat until the squash is cooked.
Meanwhile, preheat a griddle pan on a high
heat. Mix the flour, yoghurt and a pinch of sea
salt into a ball of dough. On a clean flour-dusted
surface, divide the dough into four equal-sized
pieces. One-by-one, roll each piece out nice and
thinly, then dry griddle until bar-marked on
each side.
Chop up the soft, sweet squash, slice the chives
and stir both through the soup. Taste and
season to perfection, adjust the consistency to
your liking with splashes of water, then serve
right away with the flatbreads for dunking.

Kitchen hacks
PROPER CHICKEN NUGGETS - SWEET PAPRIKA &
PARMESAN CRUMB
BATCH MINCED MEAT RAGÙ - LOADSA VEG, BEANS &
SUN-DRIED TOMATOES
JUMBO FISH FINGERS - GOLDEN CRISPY BREADCRUMBS
WEEKLY POACHED CHICKEN - INCREDIBLE
FLAVOURSOME STOCK
SUPER-QUICK BATCH PESTO - NUTS, PARMESAN &
LOADSA BASIL
7-VEG TOMATO SAUCE - PACKED WITH HIDDEN
GOODNESS
CURRY PASTES - KORMA, JALFREZI & THAI GREEN
AMAZING STEWED ORCHARD FRUIT & JAM - APPLES &
PEARS, BAY, ORANGE & VANILLA
FRUIT ICE LOLLIES - LOADS OF SUPER-FUN INSPIRATION
PROPER CHICKEN NUGGETS
SWEET PAPRIKA & PARMESAN CRUMB
Using wholemeal bread instead of the usual white bread coating means we are
upping our fibre intake, and we’ve lowered the calories by baking rather than deep-
frying these bad boys
MAKE 10 PORTIONS Start by cutting the chicken breasts into nugget-

30 MINUTES PREP sized portions. The easiest way to do this is to
PLUS MARINATING
use your scales to help you get it right the first
1kg skinless chicken
breasts time – you want each nugget to be just over 30g,
then visually that will give you a guide for the
2 cloves of garlic
rest. Cut up all the chicken, putting it on a tray
1 level teaspoon sweet as you go.
smoked paprika
1 heaped tablespoon To make the marinade, crush the unpeeled
Greek yoghurt garlic cloves through a garlic crusher over the
1 large egg chicken. Add the paprika, yoghurt, egg, and a
1 lemon good pinch of sea salt and black pepper. Finely
grate over the lemon zest and squeeze over all
250g wholemeal bread
the juice, then use your clean hands to massage
50g Parmesan cheese all that flavour into the meat. Cover and
olive oil marinate in the fridge for at least 1 hour, or
overnight.
Tear the bread into a food processor, finely grate
in the Parmesan, add 2 tablespoons of oil and
whiz until you have fine breadcrumbs, then tip
into a large shallow tray. Working in batches,
use two forks to transfer the pieces of chicken
into the crumbs, using the forks to gently flick
crumbs over each piece of chicken so they’re
well coated. Transfer the nuggets to a deep tray
lined with greaseproof paper, layering them up
between sheets of paper as you go (this is
probably more bread than you need, but it’s
easier to work with – simply discard whatever’s
left). Cook right away or freeze in the tray –
once frozen, you can pop them into a tub or
sandwich bags for easier storage.
To cook, place however many nuggets you need
on a rack in a roasting tray in a preheated oven
at 180°C/350°F/gas 4 for 15 to 20 minutes, or
until golden and cooked through.

BATCH MINCED MEAT RAGÙ
LOADSA VEG, BEANS & SUN-DRIED
TOMATOES
Bulking out minced meat with beans is a great habit to get into, as it means we get
extra protein without extra saturated fat from the mince, plus beans give us gut-
friendly fibre – win, win!
MAKES 10 PORTIONS (3kg) This is a really convenient, nutritious standby

1 HOUR 50 MINUTES to have in the fridge or freezer, which can easily
2 rashers of smoked be taken lots of ways – serve simply with pasta,
streaky bacon hunks of bread or a jacket potato, or use in
olive oil cottage pie, lasagne, cannelloni and chilli.
1kg lean minced beef
Finely slice the bacon and place in a large
2 x 400g tins of beans, casserole pan on a medium-high heat with 1
such as aduki,
cannellini, pinto tablespoon of oil. Once golden, stir in the
2 sprigs of fresh
minced meat, breaking it up with a wooden
rosemary spoon. Drain and add the beans, pick, finely
2 fresh bay leaves chop and add the rosemary leaves, along with
the bay, then cook it all for 20 minutes, or until
optional: Chianti
dark golden, stirring regularly. Any time it
2 large onions starts to catch at the bottom of the pan, simply
2 large carrots add a splash of wine (if using) or water to pick
1 celery heart up all those nice, sticky bits. Preheat the oven to
1 x 280g jar of sun- 200°C/400°F/gas 6.
dried tomatoes in oil Peel the onions and carrots, trim the celery,
2 tablespoons then finely chop it all (by hand or in a food
balsamic vinegar
processor). Stir into the pan and cook for
2 x 400g tins of plum another 15 minutes. Tip the contents of the sun-
tomatoes
dried tomato jar into a blender, add the balsamic
and blitz until smooth. Stir 2 tablespoons into
the pan, then decant the rest back into the jar,
popping it into the fridge for another day – it
will be delicious brushed on to meat, fish or veg
before roasting or grilling, or used on crostini.
Pour the tinned tomatoes into the pan, along
with 2 tins’ worth of water. Mix well, bring to
the boil, then pop into the oven uncovered for 1
hour, or until thick and reduced. Taste, season
to perfection, and cool. Once cool, divide
between tubs or bags, and pop portions into the
fridge or freezer until needed.

JUMBO FISH FINGERS
GOLDEN CRISPY BREADCRUMBS
The perfect family favourite to have in the freezer, fish, especially salmon, is packed
with omega-3 fatty acids, which are essential for keeping our blood cholesterol
healthy
MAKES 10 PORTIONS Something as humble and everyday as a fish

25 MINUTES PREP finger can be made even more nutritious if you
1 x 1.2kg side of make your own, and even better, you can go
salmon, skin off, pin- jumbo in size! I like to use salmon but, of course,
boned
white fish works well, too.
2 large eggs
1 teaspoon sweet Cut the fish into 10 x 120g portions. The nature
smoked paprika of the shape of the salmon side means that they
250g wholemeal bread won’t be uniform in size, but that’s all part of
30g Cheddar cheese
their charm. I tend to cut the side lengthways
about 3cm thick, then into chunks from that.
In a shallow bowl, whisk the eggs with the
paprika and a pinch of sea salt and black pepper.
Tear the bread into a food processor, grate in the
cheese, add 2 tablespoons of oil and whiz until
you have breadcrumbs, then tip into a tray. Coat
each fish portion in the egg mixture, let any
excess drip off, then turn in the breadcrumbs
until well coated all over. Transfer to a tray
lined with greaseproof paper, layering them up
between sheets of paper until they’re all coated
(this is probably more bread than you need, but
it is easier to work with – simply discard
whatever’s left). Cook right away or freeze in
the tray – once frozen, you can pop them into a
tub or sandwich bags for easier storage.
To cook, place however many jumbo fish fingers
you need on a roasting tray and cook in a
preheated oven at 200°C/400°F/gas 6 for 15
minutes from fresh, or 20 minutes from frozen,
or until golden and cooked through.
Did ou kno ?
Sides of salmon are often on offer – it’s simply one of the
realities of the fish farming industry that due to
variations in supply and demand, there’ll be surpluses. So
when you see salmon on offer – take action and take
advantage of that great value!

WEEKLY POACHED CHICKEN
INCREDIBLE FLAVOURSOME STOCK
Chicken gives us selenium, which we need for lots of functions, from making sure
our immune systems are ticking over nicely to keeping our hair and nails strong and
healthy
STOCK: 3.5 LITRES At home, I don’t want to spend all day boiling
CHICKEN: 8 PORTIONS bones to make stock. However, I’m really happy
3 HOURS
to make tasty stock, like in this recipe, if I’m
1 x 1.8kg whole poaching tender chicken at the same time,
chicken
creating the base for a few lunches and dinners
2 fresh bay leaves
throughout that week. This is a process I tend to
1 bunch of fresh flat- do every weekend.
leaf parsley (30g)
1 leek So, get your biggest stock pot and sit the whole
1 carrot
chicken inside it. Add the bay, parsley and a
good pinch of sea salt and black pepper. Wash
1 stick of celery and roughly chop the leek, carrot and celery,
1 onion then peel and quarter the onion. Chuck it all
extra virgin olive oil into the pan and cover with 4 litres of water,
making sure the chicken is submerged. Bring to
a simmer on a medium heat, then cook for 1
hour 30 minutes, turning occasionally. Avoid
boiling it, so the meat stays tender.
Use tongs to carefully remove the chicken to a
large bowl to cool a little, leaving the stock on
the heat for another 1 hour 30 minutes to
intensify that flavour. Once the chicken is cool
enough to handle, wear rubber gloves or use
tongs to pull all the meat off the carcass,
discarding the skin as you go, and chucking the
bones back into the stock for added flavour.
Toss the meat with 1 tablespoon of oil, and once
completely cool, cover and pop into the fridge
for up to 3 days, ready to be used in salads,
sandwiches and stir-fries.
Sieve the stock, discarding the contents of the
sieve. Cool and place in the fridge, where it will
set as jelly and be good for at least 1 week, or
bag it up and freeze it. Of course, you can
always cook extra veg in the stock, and make
yourself a hearty bowl of chicken and veg broth
to enjoy that day – I find this useful if I’ve got
the family coming and going, as it sits quite
happily on the hob over the lowest heat, ready
to portion up as you need it.

SUPER-QUICK BATCH PESTO
NUTS, PARMESAN & LOADSA BASIL
Using creamy almonds in this pesto gives us protein, as well as lots of other lovely
nutrients, including a big hit of vitamin E, which we need to protect our cells from
damage
MAKES 16 PORTIONS Making pesto is such an easy thing to do, you’ll

15 MINUTES wonder why you’ve never gotten into the habit
200g Parmesan of doing it from scratch before. The quantities
cheese I’ve given you here mean you can utilize whole
2 big bunches of fresh packets of Parmesan and nuts, and the method
basil (60g each)
is so simple anyone can do it. This is one of
2 cloves of garlic those incredible recipes where minimum effort
100g pine nuts gives you maximum flavour, every time.
100g blanched Break the Parmesan into a food processor
almonds
(discarding the rind). Rip in the leafy basil,
1 lemon discarding only the tougher base of the stalks.
100ml extra virgin Peel and add the garlic, and tip in the pine nuts
olive oil
and almonds. Finely grate in the lemon zest,
squeeze in all the juice, and pour in the oil. Blitz
until fairly fine in consistency.
The fresh pesto will keep well in the fridge for
up to 3 days, and it freezes brilliantly. The
easiest thing to do is roll the pesto up in
greaseproof paper to make a log, then scrunch
the ends like a cracker. Pop into the freezer for 2
hours, then, before it gets too hard, remove,
unwrap and slice into the appropriate number
of portions. Re-shape, re-roll and re-wrap, then
pop it back into the freezer – it’ll be good for at
least 3 months. To use from frozen, simply
defrost overnight in the fridge, or whack it
straight into a pan to melt.

7-VEG TOMATO SAUCE
PACKED WITH HIDDEN GOODNESS
Jam-packed with nutritious veg, this has to be one of the easiest ways to get extra
veggie portions into our diet, as well as all sorts of brilliant micronutrients
MAKES 3.5 TO 4 LITRES Start with your veg prep – you can either do
1 HOUR this by hand (which is a great way to practise
2 small onions your knife skills) or, in batches, rattle it all
2 small leeks through a food processor. Peel the onions, wash
2 sticks of celery and trim the leeks, celery, carrots and
2 carrots
courgettes, deseed the peppers and squash
(there’s no need to peel it), then finely chop it all.
2 courgettes Peel the garlic and finely chop by hand.
2 red peppers
Put a super-large pan on a medium heat with 2
½ a butternut squash
(600g) tablespoons of oil. Add the garlic and oregano,
2 cloves of garlic
fry for 1 minute, then add all the prepped veg.
Cook with the lid on for 25 minutes, or until the
olive oil veg are soft but not coloured, stirring regularly.
2 teaspoons dried Pour in the tinned tomatoes, breaking them up
oregano with a wooden spoon, then just under half-fill
4 x 400g tins of plum each tin with water, swirl around and pour into
tomatoes
the pan. Simmer for 25 minutes, or until the
sauce has reduced. Leave to cool a little, then
blitz until smooth, taste, and season to
perfection.
Fr z f i nd
Divide up this batch recipe and freeze for future meals,
from cheat’s pizzetta (see here), to simple pastas (see here).
In recipes using more than one tin of tomatoes, try
swapping out one tin for a tin’s worth of this sauce, for an
extra boost.
E t
Em ac t s a on
It’s always nice to celebrate the changing seasons and add
extra veg into the mix, depending on what’s available and
at its best.

CURRY PASTES
KORMA, JALFREZI & THAI GREEN
Even when used in small amounts, all these nutrient-dense spices and seeds are
beneficial. For example, cumin, mustard, coriander and fenugreek seeds are all mega-
high in iron
EACH PASTE MAKES 10 PORTIONS
KORMA Toast 2 teaspoons of cumin seeds and 1 teaspoon of

coriander seeds in a dry frying pan for 2 minutes, then tip into a
food processor. Peel and add 2 cloves of garlic and a 5cm piece of
ginger, along with 1 teaspoon of garam masala, ½ a teaspoon of sea
salt, 2 tablespoons of groundnut oil, 1 tablespoon of tomato purée, 2
fresh green chillies, 3 tablespoons of desiccated coconut, 2
tablespoons of ground almonds and ½ a bunch of fresh coriander
(15g). Squeeze in the juice of ½ a lemon and blitz to a paste, scraping
down the sides halfway.
JALFREZI Toast 2 teaspoons of cumin seeds and 1 teaspoon each of
coriander seeds, fenugreek seeds and black mustard seeds in a dry
frying pan for 2 minutes, then tip into a food processor. Peel and
add 2 cloves of garlic and a 5cm piece of ginger, along with 1
teaspoon of ground turmeric, ½ a teaspoon of sea salt, 2 tablespoons
of groundnut oil, 2 tablespoons of tomato purée, 1 fresh red chilli
and ½ a bunch of fresh coriander (15g). Squeeze in the juice of ½ a
lemon and blitz to a paste, scraping down the sides halfway.
THAI GREEN Toast 1 teaspoon of cumin seeds in a dry frying pan
for 2 minutes, then tip into a food processor. Peel and add 2 cloves
of garlic, 2 shallots and a 5cm piece of ginger, along with 4 kaffir
lime leaves, 2 tablespoons of groundnut oil, 2 tablespoons of fish
sauce, 4 fresh green chillies, 2 tablespoons of desiccated coconut and
1 bunch of fresh coriander (30g). Bash 2 sticks of lemongrass, remove
and discard the outer layer, then snap into the processor, squeeze in
the juice of ½ a lime and blitz to a paste, scraping down the sides
halfway.
TO STORE Line the base of an egg box with clingfilm, place 1 heaped
tablespoon of paste in five of the wells, cover with clingfilm and
freeze. Each ball of paste is equivalent to 2 portions.

AMAZING STEWED ORCHARD FRUIT & JAM
APPLES & PEARS, BAY, ORANGE & VANILLA
All fruit contains natural sugar, but most jams have a load of added sugar in, too –
this recipe gives you a super-jammy result, with zero added sugar, plus nutrients
from the fruit
MAKES 16 PORTIONS Every week we make this at home. You can

2 HOURS 30 MINUTES simply stew the fruit, or you can cook it super
1kg Cox’s apples low and slow and turn it into fruit jam – I tend
1kg pears to do half and half.
3 oranges Peel and core the apples and pears and cut into
1 fresh bay leaf quarters, chucking them into a large non-stick
1 pinch of ground casserole pan as you go. When they’re in
cinnamon season, it’s always joyful to add a handful of
1 vanilla pod blackberries or raspberries, too. Squeeze over all
the orange juice, add a splash of water, the bay
leaf and cinnamon, then halve the vanilla pod
lengthways, scrape out the seeds and add both
pod and seeds to the pan. Place on a medium-
low heat with a lid on for 40 minutes, or until
the fruit is soft and nicely stewed, stirring
occasionally.
At this point, you can choose to leave it as is,
letting it cool, then popping it into the fridge
ready to enjoy on porridge, yoghurt, or granola,
to put into smoothies, to enjoy as a snack or
even to add sweetness to stews and gravies. Or,
you can turn it into jam – or what is often called
a fruit butter. Simply leave it on a super-low
heat with the lid off for around another 1 hour
20 minutes, mashing occasionally to help it
along, until dark, thick and spreadable. It’s
reliable, so you can pretty much leave it ticking
away. Once cool, decant into a jar, keep in the
fridge, and it will be an absolute treat spread on
wholemeal toast, oat crackers, crumpets or
waffles. Enjoy.

FRUIT ICE LOLLIES
LOADS OF SUPER-FUN INSPIRATION
Celebrating the natural sweetness of fruit, these colourful ice lollies avoid the added
sugars we find in most shop-bought versions, providing a delicious, nutritious snack
or pud
After dinner, my kids always ask for something sweet, and along
with fruit and yoghurt, one of the staples we always have in stock is
homemade lollies. A lot of puds flash red on the nutritional scale and
are wolfed down in a minute, but these beauties are guaranteed to
keep the kids quiet for 8 minutes straight, as well as getting some
fruit into them. They’re super-simple to make, you can get the kids
involved putting them together, and my lot love them, me and Jools
included! Below are our favourite combos, but feel free to make up
your own and vary the quantities to suit your moulds – just make
sure you dilute any straight fruit juices with water or coconut water,
and give your concoctions a taste before freezing to check the
balance of fruity flavours.
1. In a blender, blitz fresh or frozen chunks of mango with some
finely grated lime zest, a nice squeeze of lime juice and some
coconut water, then divide between ice lolly moulds and freeze.
2. Halve wrinkly passionfruit, then scoop out and divide the seeds
between ice lolly moulds. Squeeze clementine juice into a jug,
dilute with water, then divide between the moulds and freeze.
3. Peel watermelon, peel and core Cox’s eating apples, blitz in a food
processor with a little hum of finely grated peeled ginger, then
divide between ice lolly moulds and freeze (or keep separate,
freezing in fruity layers).
4. Peel and tear ripe bananas into a blender, add a little quality cocoa
powder and some almond milk, blitz until smooth, then divide
between ice lolly moulds and freeze (1 banana, 1 teaspoon of
cocoa, 200ml of milk is good).
5. Decant tinned pineapple chunks (juice and all), into a blender with
a few freshly picked mint leaves, add some coconut water, blitz
until super-smooth, then divide between ice lolly moulds and
freeze.
6. Pour unsweetened apple juice into a blender with an equal
amount of water. Add blackberries, blueberries and a pinch of
ground cinnamon, blitz until smooth, then divide between ice lolly
moulds and freeze.
7. Drain tinned lychees, peel and deseed honeydew melon, blitz both
in a blender with finely grated lime zest and a squeeze of lime
juice until smooth, then divide between ice lolly moulds and
freeze.

M sup -food p i o op
ENERGY & THE BALANCED PLATE
Balance is absolutely key. If you can balance your plate right and
keep your portion control in check – which I’ve done for you with
all the recipes in this book – you can be confident that you’re giving
yourself, and your family, a really great start on the path to good
health.
You don’t have to be spot-on every day – just try to get your balance
right across the week. If you eat meat and fish, as a general guide
for main meals you’re looking at at least two portions of fish a week,
one of which should be oily (such as salmon, trout or mackerel),
then splitting the rest of the week’s main meals between brilliant
meat-free plant-based meals, some poultry and a little red meat. An
all-vegetarian diet can be perfectly healthy, too.
Ho to ba anc ou p at
And don’t forget to drink plenty of water, too – read more here
THE RECIPE STRUCTURE IN THIS BOOK

x All the main meals, which can be used for lunch or dinner
interchangeably, are less than 600 calories per portion and
contain less than 6g of saturated fat and 1.5g of salt. Each of these
meals contains at least 2 portions of veg and fruit, and this is
clearly signposted on each recipe page to help you out
x Breakfasts are less than 400 calories per portion and contain less
than 4g of saturated fat and 1.5g of salt
x This framework allows for a few energy-boosting snacks a day,
with some calories left for drinks
x The Kitchen Hacks chapter is about meal elements you can have
in the bag ready to go, so remember the balanced plate
philosophy when you use those
WHAT DOES THAT MEAN IN REAL LIFE?

Energy – in the form of calories – is essential to life. We need
energy to move, so that our organs function, and for growth, repair
and development. Of course, everyone is different, so our
requirements vary, but a lot of research has gone into energy
balance, so these UK guideline figures are a really useful place to
start:
Just remember that what we eat always needs to be considered in
relation to gender, age, build, lifestyle and activity levels, so use
your common sense and tweak meals according to your family’s
needs. The good news is that all food and drinks can be eaten and
drunk in moderation as part of a healthy, balanced diet, so we don’t
have to completely give up anything that we really enjoy, unless
we’re advised to do so by a doctor or dietitian. Listen to your body
and try to ensure you achieve a balance between enjoying food and
leading a physically active life.
ENERGY INTAKE & EXPENDITURE

We get our energy from food and drink, by breaking down the fat,
carbohydrates, protein and fibre they contain. As already
mentioned, our energy require-ments vary from person to person.
As well as age, build, lifestyle and activity levels, they’re determined
by our genes, gender, weight, and even the climate we live in. All of
these factors need to be balanced with the food and drink we
consume, and the additional energy we use, otherwise we will lose
or gain weight.
It’s completely natural for our weight to fluctuate a little bit from
week to week, and year to year, but generally we should try to
maintain a consistent weight and this is best achieved through a
healthy, balanced diet. Current guidelines recommend that we
should be consuming about 20% of our energy at breakfast, 30%
each at lunch and dinner, with the remaining 20% for snacks and
drinks. This is the framework I’ve stuck to in this book, so you can
pick and choose freely among the chapters knowing you are in a
good place to achieve your energy requirements for the day.
It’s worth noting that some studies are now emerging that suggest it
could be beneficial to our health to eat dinner earlier in the evening,
creating more of a fast between dinner and breakfast the following
day. These studies are based on what happens to our metabolisms
and our body clocks (known as our circadian rhythm) throughout
the day, and the evidence suggests that as the day goes on, our
bodies process food differently. So making the effort to eat dinner a
little bit earlier may help to make us healthier and happier!
Li w
TOP TIPS FROM EVERYDAY SUPER FOOD
When I was writing my last book, Everyday Super Food, I was also
studying for my nutrition diploma, and had the privilege of meeting
lots of incredible scientists, professors and experts in their field in
order to share the most useful and accessible info out there with
you. It was all fascinating stuff, so I wanted to share a super-short
summary here, in bite-sized nuggets, for you to digest. Happy
reading.
– Eat b a a t –
It’s so important in setting you up for the day. Not only
will it fill you up and prevent you snacking on foods high
in fat/sugar, it can kick you off with a lovely boost of
micronutrients, too. For loads of super-delicious ideas to
get you excited, see here.
EMBRACE VEG & FRUIT

To live a good, healthy life, veg and fruit need to be right
at the heart of your diet. Eat the rainbow, mixing up your
choices with the seasons and enjoying as wide a variety
as possible. We should all be aiming for at least five 80g
portions of fresh, frozen or tinned veg and fruit every
day of the week, ideally more. You can also count one 30g
portion of dried fruit per day, or 80g of beans or pulses.
Trad up ou ca
Starchy carbs are wonderful – they make us feel happy,
satisfied and energetic, and provide a large proportion of
the energy we need to move our bodies, and the fuel our
organs need to function. Choose fibre-rich wholegrain
and wholewheat varieties when you can, which take
longer to break down, are slow-releasing, and give us a
more sustained level of energy, also helping us feel fuller
for longer.
CHOOSE ORGANIC
Whenever you can, trade up, for your own health and for
the good of the planet. I’m sure most of us will agree that
putting natural ingredients into our bodies is only going
to be a positive thing. Plus, if we all start to readdress
what we buy, cook and eat, gradually buying better and
wasting less, that’s only going to help to move our food
system forward in a positive and more sustainable way.
Sta h d at d
To be the very best you can be, staying hydrated is
absolutely key. After all, water is essential to life! Read
more here.
CONTROL YOUR PROTEIN INTAKE
While protein is an integral part of our diet, it does, like
everything else, need to be eaten in the right amounts.
Think of protein as the building blocks of our bodies – it’s
used for everything that’s important to how we grow,
repair, feel, break down and absorb things, and how we
fight disease and infections. Generally, the optimal
amount for women aged 19–50 is 45g per day, with 55g
for men in the same age bracket, then 28g for children
aged 7–10, and 20g for children aged 4–6.
– Eat mo fi –
Found mainly in plant-based foods, fibre is also classed as
a carbohydrate. Most of us need to up our fibre intake –
read why here.
DON’T BE AFRAID OF FAT

Of course, fat consumption needs to be controlled, but a
healthy diet does require good fats, so choose unsaturated
sources where you can, such as olive and liquid vegetable
oils, nuts, seeds, avocado and omega-3 rich oily fish.
Healthy fats give us energy and help us to store it,
provide insulation and protection for our internal organs,
supply essential fatty acids and help us absorb fat-soluble
vitamins and other nutrients.
G t enoug s p
It sounds simple, but getting enough sleep is absolutely
essential, and really is one of the biggest contributors to
good health, giving our bodies that crucial time they need
to grow, heal and repair. Less than six hours and more
than nine over a sustained period can increase our risk of
developing an illness, so it’s definitely worth spending the
time to get this right.
INCLUDE DAIRY IN YOUR MEALS

Dairy foods, milk and dairy alternatives (such as fortified
almond or oat milk) offer us an amazing array of
nutrients. Just remember that it’s organic milk, yoghurt
and small amounts of cheese, rather than butter and
cream, that we should generally be favouring as the
portion of dairy in our meals.
– G t mo ing –
Movement is incredibly important, and being active
should be a natural habit in all aspects of daily life – let’s
all challenge ourselves to be more naturally active each
day and quite simply to move a bit more!
+ HAVE A 3-DAY BREAK FROM BOOZE
+
And do this every week to give your liver a break.
Regardless of quality, alcohol, as far as your body is
concerned, is not nutritious and is toxic, and it’s very
high in calories, too. It’s also been responsible for some of
the worst behaviour on the planet! But I do love it – just
please be responsible.
T niu o c ing
YOUR STOMACH DOESN’T HAVE TEETH
First up guys, let’s get one thing straight, your stomach doesn’t have
teeth! I know that sounds obvious, but it seems to be a modern day
phenomenon that people eat on the fly and almost breathe in their
food rather than chewing and savouring it. So, let me give you some
nice geeky information about how chewing can be the profound
beginning to not overeating, enjoying food more, and ensuring we
are able to absorb and benefit from all the nutrients and goodness
in the food we eat. How cool is that – with every meal we all have
the power to make a massive impact on our health.
WHAT HAPPENS WHEN WE CHEW

The digestion process starts in the mouth. When we chew food, it’s
lubricated by saliva, and our teeth shear through it making it easier
to digest and swallow. Chewing also produces digestive enzymes
that mean we can break down our food properly, so it’s easier to
digest as it moves through our gut (see here) on the journey to our
stomach, as well as helping us to extract the maximum amount of
nutrients.
At the same time, the very act of chewing acts as a signal to our
bodies that food is about to begin that journey. If we don’t chew our
food properly, then not only are our bodies under-prepared for
what’s coming, we are also making our system work much harder
in order to digest food, slowing that process right down.
OPTIMUM CHEWING
It’s hard to be specific, but for sure, most of us could do with
chewing just that little bit more. There isn’t currently any definitive
evidence on how much we should chew each bite of food, but it’s
looking like around 20 chews per bite might turn out to be the
average optimum amount. However, it’s really important not to get
fixated on it, as one thing studies so far have definitely shown is
that focusing on a specific number of chews can lead to irritability
and fatigue, thus meaning we don’t get the same enjoyment from
our food. Also, different foods take a different number of chews to
break down, so it’s near impossible to prescribe the perfect amount
– just chew more!
ALL ABOUT APPETITE

Let me try to explain the difference between appetite and hunger.
We know that we need to eat to survive, in order to gain energy for
everything we do. Our bodies are able to physiologically react to our
needs, such as low blood sugar levels, sending a message to our
brain that we need to eat in order to stay alive – this feeling is called
hunger. Appetite, however, is our desire for food – it’s the sensation
of wanting food after the process of eating has begun, which means
we can sustain our food intake. As satiation – the feeling of
becoming full or satisfied – develops, our appetite lessens. Appetite
is controlled by our brain, and reacts to signals from the gut to help
us recognize when we’re full. It’s sensory, so even seeing or
smelling food can make it kick in.
As we eat, the feeling of satiation develops – the more we chew
something, the more it is exposed to the sensory receptors in our
mouth, in turn increasing satiation. A good example I was told
recently is the comparison between drinking a glass of apple juice
and eating an apple. The first can be done in seconds, barely
engaging our sensory receptors, whereas the latter takes a few
minutes (even if you are super-hungry!). Based on what we’ve
learnt, it makes sense that the process of eating an apple – and the
time it takes – is much more likely to satisfy our hunger.
So, as I’m sure you can guess, if we rush our food, which we so
often do, our bodies can’t keep up and will be one step behind us, as
it takes a while for our stomach to signal to our brain that we’re full,
so we’re likely to eat more than we need. Taking our time and
enjoying our food is not only good for our gut health, it can help us
to manage our portion control, in turn preventing overeating and
potential weight gain. Win win.
Interestingly, all foods can influence appetite if we like them. This is
why we always seem to be able to eat a pud, even when we feel full.
It’s a proper scientific phenomenon! It’s called sensory specific
satiety, and explains why once we start eating something sweet that
we love, we suddenly seem able to fit it all in. So just be mindful of
that, especially if you’re keeping an eye on your weight – we love
treats, but they should be just that, treats and only enjoyed
occasionally.
GIVING MORE TIME TO MEALTIMES

It’s great to learn about chewing and the benefits it has, but I know
when it comes to planning a meal, especially for the family, there
can be loads of things to think about. I don’t want to add one more
to the pile, but we do have to eat, so let’s try to make mealtimes the
best they can be. I’ve always been a massive advocate of sitting
down at the table to enjoy a good meal, whether you’re with family
or friends, or even on your own, so that you can savour each
mouthful and take your time over the food you’re eating, rather
than rushing it. So in my mind, a really simple way to have a
positive impact on your chewing habits is to sit down with other
people more often – by default this will stimulate conversation,
slowing down the rate you’re eating, increasing your enjoyment,
and in turn preventing overeating. If you’re eating on your own,
taking the time to enjoy a meal still applies – try to remove yourself
from distractions like TV and allow yourself to focus on the food in
front of you, actually tasting and savouring each mouthful, and
slowing down that whole mealtime process.
And this doesn’t just apply to the meals we eat at home. I know it
can be hard sometimes to take time out for lunch when you’re at
work, especially if the culture where you are means that taking a
lunch break is uncommon. But, whenever you can, try to get away
from your desk or the environment you work in, and take the time
to sit somewhere and savour your food. Just 20 minutes will do it, if
that’s all you can spare, and as well as helping your digestive
system, it will give you time to pause, reflect and unwind, hopefully
revitalizing you for the rest of the day!
H a t gut, happ bod
THE NEXT BIG THING IN HEALTH
Everyone is familiar with the phrase ‘you are what you eat’, but
actually, you are what you absorb, and this is where good gut health
comes into play. The gut is our gastrointestinal tract, basically the
long tube that starts at the mouth and ends at the anus. It’s integral
to our overall health, affecting everything from our metabolism to
our immune system function and even our mood. Yes, it involves
our digestive system and talking about how it all works down there,
but we shouldn’t feel shy about discussing it. It looks like balancing
our gut health is going to be a big topic in the next decade – there’s
loads of research being undertaken, and new findings are emerging
all the time.
GUT MICROBIOTA
Microbiota is the name given to the trillions of microorganisms or
bacteria living in our gut, made up from thousands of different
species. It’s always been thought that microorganisms make up over
90% of our cells, but new research has just shown that we actually
have an equal amount of microorganisms and other cells (red blood,
muscle and fat). Two-thirds of our gut microbiota is completely
unique to us, similar to DNA.
When we’re in our mother’s womb our gut is sterile, meaning it’s
completely free from these bacteria. During labour we acquire gut
microbes from our mum’s body, as well as from the environment
we’re born in and the air around us. Our microbiota is influenced by
what we’re fed as a baby – breast milk from a mum who has a
healthy balanced diet is really beneficial here – and changes up to
the age of about 3 years old, when it starts to stabilize. So, those
early years can be really important to our future gut health.
WHAT GUT MICROBIOTA DOES
When we feed our gut microbiota it increases in numbers, helping
us to have a happy gut. As well as helping us to maintain a healthy
digestive system, it:
x Helps us to break down foods that we cannot digest, specifically
fibre, into energy that we can actually use
x Helps our immune system to fight infection and helps to prevent
harmful bacteria from transferring into our bloodstream
x Helps with the production of some vitamins, such as:
• Vitamin B12 – for healthy metabolism, immune and nervous
system function, and red blood cell formation, keeping us
awake and alert
• Vitamin K – for strong healthy bones (see here) and good blood
clotting
• Folate – preventing tiredness
PROBIOTICS VS. PREBIOTICS

Probiotics can be really helpful and are readily available in various
forms on the shelves of our supermarkets, but it’s looking like
prebiotics are the holy grail. And I have to tell you, the best
prebiotic going is a healthy, balanced diet. Let me explain what the
differences between them are, and what we currently know:
PROBIOTICS
Probiotics are live bacteria that are commonly known to aid gut
health, and are often referred to as ‘friendly bacteria’. Currently
there aren’t actually any health claims that can be made about
probiotics, but they are thought to help restore the natural balance
in our gut, especially after a course of antibiotics, which can often
disrupt our gut microbiota.
There are loads of different types of probiotics, the most common
being lactobacillus and bifidobacterium, which you might have seen
on packaging. These different probiotics can help with different
things, though it’s not yet clear which ones are good at which
things! Benefits include easing the symptoms of irritable bowel
syndrome (IBS), aiding digestion and improving our immune
response.
Probiotics are naturally present in a few foods, namely natural
yoghurt, and fermented foods such as kimchee and sauerkraut (the
latter are beneficial, but should be enjoyed in small amounts due to
their high salt content). You can also take probiotics in the form of
yoghurt drinks, some of which contain up to billions per millilitre
(just be wary of added sugars), and as tablets, capsules and powder.
What’s not clear, when it comes to these products, is whether they
contain enough bacteria to have an impact, or whether the bacteria
can survive the digestive process long enough to make it down to
your lower gut (the colon) and do its thing. Emerging research is
suggesting that small microcapsule probiotics seem to stand the best
chance of holding up against stomach acid and surviving that
journey to the colon, so look out for more on this.
The key is to vary the way you top up your probiotics, increasing
your chance of feeling the benefits.
PREBIOTICS
Eating a diet naturally rich in prebiotics looks like it can change our
gut environment for the better. Prebiotics are naturally found in
some plant fibres, the most common being oligosaccharides, such as
inulin. This is found in foods such as bananas, onions, garlic,
asparagus, leeks, artichokes, chicory and wholegrains, particularly
oats. As you’ll see, these are fairly common ingredients, so if you
can start including them in your diet more regularly, that’s only
going to be a good thing.
We can’t digest these plant fibres but our gut microbiota can, and it
flourishes on them, causing it to grow and multiply. Our gut
microbiota is also able to ferment some other fibres that we can’t
digest, turning them into short chain fatty acids. These acids are
able to influence our gut environment by lowering the pH level, in
turn keeping our gut healthy and increasing the amount of
nutrients we can utilize from our food.
W fi i coo
HOW TO UP YOUR INTAKE
What you’ll learn on this page is just how simple it is to up your
fibre intake – I genuinely believe it is one of the easiest areas of our
diets we can improve on. As adults, we should be aiming for about
30g of fibre each day, but here in the UK on average we’re well
under 20g a day. Let’s fix that!
WHY WE NEED FIBRE

Fibre is super-important in keeping our digestive systems happy. A
fibre-rich diet helps our gut microbiota (see here) to flourish and
helps to bulk up our faeces (that’s right, readers, I’m talking about
poo, but it’s important!), meaning we can get rid of waste efficiently.
Both of these things equal a happy gut – double pleasure!
WHAT FIBRE IS
Fibre is classed as a carbohydrate, and is found in plant-based foods.
We consume two different types, both of which are equally
important and play a vital role:
x Viscous or insoluble fibre – largely found in wholegrain and
wholewheat foods, as well as popcorn, potato skins, dried fruit,
nuts, beans, sweetcorn, broccoli and carrots. We can’t digest this,
but our gut microbiota can, and its important function is to help
other food and waste pass through the gut, keeping our insides
happy. Upping insoluble fibre intake can help to relieve
constipation
x Non-viscous or soluble fibre – found in foods such as amazing
oats, barley, pulses, beans, sweet potatoes, peas, apples, oranges
and avocados. We can’t digest this but our gut microbiota can,
which keeps them happy – it slows our digestion and can help
lower blood cholesterol
HOW MUCH FIBRE WE NEED
To help that start to make sense, I’ve included fibre in the nutrition
box on each recipe page so you can begin to get an idea of how
much you get from different meals. For example, just one bowl of
Navajo soup (see here) gives you almost your entire daily amount at
25.5g!
The key to upping your intake is to embrace in one bowlful fibre-
rich ingredients, such as veg, fruit and wholegrains, in your diet.
THE HEALTH BENEFITS

If we don’t get enough fibre, our digestive system will slow down
and we can become bloated and lethargic, affecting our ability to
perform everyday tasks, so it’s really important to make sure we are
getting enough. Fibre also helps us to feel fuller for longer,
preventing over-eating and playing a role in weight control.
Eating plenty of fibre-rich foods has been shown to help lower our
risk of heart disease – by keeping our cholesterol levels in check –
along with type-2 diabetes and some cancers. There is also strong
evidence that eating oats or barley with beta-glucans lowers
cholesterol. So come on, guys, it’s a win win, right?
FOODS THAT CONTAIN FIBRE

Following the balanced plate philosophy, starchy carbohydrates
should make up about 40% of our meals. Simply switching from
refined carbs to wholegrain or wholewheat varieties can
significantly increase our intake of fibre. For example, just
switching from a slice of white bread to a slice of brown can
quadruple the amount of fibre we get (from 0.5–1g to 3–4g). Other
easy switches can be swapping white pasta for wholewheat, and
choosing high-fibre ingredients such as oats, quinoa, beans, pulses,
chia and flaxseeds. When you’re shopping, there’s one easy tip to
remember when it comes to choosing fibre-rich carbohydrates –
you want to see the word ‘whole’ in front of starchy carbs in the
ingredients list. Don’t get confused with ‘multigrains’ – this means
there are different grains within the product, but doesn’t guarantee
that they are wholegrains. And of course, eat lots of veggies and
fruit, which should make up another 40% of your plate.
Ea win ac o t da
Breakfast – choose oats or wholewheat cereal. Add fruit
or dried fruit, nuts and seeds for natural sweetness and
crunch
Lunch – choose wholegrain and wholewheat options for
bread and pasta. Bulk up salads and soups with beans,
lentils, plus extra veg and fruit
Dinner – try to always have a simple bowl of salad on the
table pre-dinner for hungry mouths to snack on – this is
especially useful in encouraging children to build good
habits (see here). Add extra veg on the side with meals, or
bulk up the veg within your meals. If using potatoes,
leave the skins on for an added boost of fibre and
increased nutritional benefit
Snacks – choose fruit as a snack, whether you’re eating it
whole or using it in a homemade ice lolly (see here). A
small handful of dried fruit, nuts and seeds (up to 30g), a
handful of popcorn, or some veg crudités are also great
fibre-rich options
If you feel inspired to up your fibre intake, the best thing you can do
is to take a gradual approach. If you suddenly and dramatically
increase your intake, you might experience abdominal pain,
bloating and a little wind (which I’m sure we all want to avoid, if we
can!). Working incrementally will reduce any potential side effects.
Also make sure you are drinking enough water (see here), as fibre is
known to suck up lots of water, helping soften our poo for easy
transit.
St ong bon
ESSENTIAL FOR A LONG, ACTIVE LIFE
Our bones are the supporting system of our bodies, and I want you
to aspire to having strong, dense, bones. If you look at a cross-section
of a bone, I think it looks like a coral reef, and just like coral, bones
are living organisms that are constantly being broken down and
rebuilt. That’s why it’s so important to understand how they work,
and how we can keep them strong, dense and healthy. The best way
to do this is through a balanced diet rich in nutrients, especially
calcium, protein and vitamins D and K, and by being physically
active. Crucially, it’s never too late to try to improve our bone health.
OUR BONES ARE LIKE A BANK

Up to our mid-thirties, our bones are rapidly forming and being
broken down, which is known as our peak bone mass. Once we get
into our forties, our bones are broken down faster than they’re
created. It’s really important both as children and as adults to eat a
varied and balanced diet in order to build, then to maintain strong
bones. If you can eat and move to guarantee optimal bone health,
you’ll reap the rewards through every stage of your life, especially in
your later years when it really matters. Think about it – what’s the
clichéd image of an old person . . . a hunched-over, stooping person
with a stick. Osteoporosis, cracked, fractured, brittle or broken
bones, can often be the catalyst that sends older people into a spiral
of ill health, so I hope that the words on this page will inspire you to
take good care of your bone health. I want to see all of you dancing
around the table at 90, just like the amazing characters I’ve met
around the world in the areas where people live the longest.
UP YOUR CALCIUM INTAKE

The mineral calcium is integral to the structure of our bones – 99%
of our calcium stores are found in our bones and teeth! We want
those stores to stay there, keeping us as strong as possible, so we
need to include calcium-rich foods in our diet (milk, cheese, yoghurt,
sardines, tofu, broccoli, and ingredients fortified with calcium, such
as almond milk). If we don’t get enough calcium, our bodies will start
to utilize our bone stores instead, which we definitely want to avoid.
We need calcium to perform vital functions, including the
regulation of our heart’s rhythm, blood neutralization, clotting and
the transmission of nerve impulses.
THE IMPORTANCE OF VITAMIN D

Vitamin D helps us to absorb calcium from the food we eat, and
helps us maintain a healthy bone structure. It plays a role in muscle
function, helping us balance and decreasing the risk of a fall, and in
turn broken bones, which is particularly important for older people.
We get the majority of our vitamin D from sunlight, when our skin
is exposed to ultraviolet B rays. In the spring and summer months,
exposing 10–20% of our body (arms, hands, face and neck) to the sun
for about 10–15 minutes a day, being careful not to let our skin burn,
can produce enough stores for the winter. The best way to tell
whether you’re in the right sunlight to make vitamin D is if your
shadow is shorter than your height. I also wanted to know whether
you could go completely naked to maximize absorption – I think you
can, just make sure you find a private place . . . During the winter
months, the reduced angle of the sun means we’re unable to make
vitamin D from sunlight, so we need to top up from food. It’s found
in oily fish (such as salmon, trout and mackerel), liver, eggs, wild
mushrooms and in products specifically fortified with vitamin D,
such as milk and yoghurt. Supplements can be helpful during the
winter months.
THE ROLE OF VITAMIN K

Vitamin K – found particularly in leafy green veg like broccoli,
cabbage, kale and spinach – is essential for a healthy bone structure.
Some studies have shown an increased risk of bone fractures in
elderly people with low levels of vitamin K, so be proactive and try
to up your intake. The average adult should be getting 75
micrograms per day – eating just 7g of curly kale gives us our entire
daily requirement in one sitting!
VEG, FRUIT & PROTEIN

One really common problem when it comes to bone health is that
because many of us don’t hit our 5-a-day target for veg and fruit
consumption we don’t get enough potassium, which tips our blood
acid levels off balance. If we also don’t have enough calcium in our
diets, our bones have to release calcium into our bloodstream to
neutralize these levels. Getting plenty of potassium from veg and
fruit will keep our blood acid levels in check in the first place, which
by default protects our calcium stores. This helps to maintain our
peak bone mass and reduce age-related bone loss, which in the long
run protects our skeleton. Too much salt can also tip our blood acid
levels off balance, so keep that in check. Protein makes up roughly
50% of our bone volume, and our bone protein matrix is constantly
being remodelled. Therefore, it’s important to eat protein regularly,
but we need to pair it with veg and fruit to help to balance its acidity.
PHYSICAL ACTIVITY & BONE HEALTH

Regular physical exercise is strongly associated with building and
maintaining bone mass and muscle strength. When we’re physically
active, hormonal change kicks in within our bodies, causing our
bones to get thicker and stronger. Basically they’re reacting to the
environment and what we need at that moment in time, so regular
movement and physical activity is a really positive thing. There are
two types of exercise we should do for maximum benefit – weight
bearing and muscle strengthening. Weight-bearing exercises, such
as running, hiking, dancing, tennis, yoga, Pilates and climbing stairs,
help to maintain and build strong bones. Muscle-strengthening
exercises, such as using weight machines and elastic exercise bands
or lifting kettle bells, help us with balance and coordination, which
can prevent us from falling and in turn reduce the risk of fracturing
or breaking a bone. For more info on bone health, visit nos.org.uk.
Wond u wat
THE IMPORTANCE OF GOOD HYDRATION
What’s the message we should take from this page? Simple – drink
more water! Alarmingly, in the UK 60% of people drink just one
glass or less a day and we need more. So do it now, get up, go to the
tap, pour yourself a glass and get drinking. Culturally, I think we
still have a long way to go before carrying water with us
everywhere becomes the norm, but having it around really does
encourage consumption. Having water freely available at home, at
school and in the workplace is half the battle won, so if you don’t
have that, fight for it! Being properly hydrated is essential to life,
and if you’re trying to be that little bit sharper, then proper
hydration could be your best friend.
C ating tap wat

Here in the UK, we’re extremely lucky to have such
amazing quality, free-flowing tap water. We should be
really proud of that, and utilize it every day. Mineral
water is about convenience and personal taste. Some
bottles may contain more minerals than tap water, but
the amounts are negligible and we already get these
minerals in plentiful supply from our food – it’s not
reason enough to trade up and there are no health claims
that can be made about mineral water. Remember, our
tap water is highly monitored before it gets to us, so we
can be confident it’s completely safe, and we are not
losing out by choosing tap. Water filters can certainly be
helpful to purify our source further or remove some
chlorine, but if you pour water into a jug and leave it for
30 minutes, the smell – and hence the taste – of chlorine
will disperse.
THE ROLE OF WATER IN THE BODY
On average, our bodies are 50–60% water. One third of the water in
our bodies is found in our blood and between cells (extracellular
fluid), whereas the other two-thirds is found within our cells
(intercellular fluid).
Wherever it’s found, water is a key component of various bodily
fluids and functions:
x Nutrient transportation – carrying vitamins, minerals and glucose
between our cells
x Toxin and waste exportation – through regular bowel movements,
and urine production via our kidneys
x Synovial fluid – providing cushioning between our joints
x Saliva – helping us to swallow food
x Sweat – helping to regulate our body temperature
x Breath – where we lose water through vapor during the natural
process of breathing
WATER INTAKE AND OUTPUT

Our water balance is maintained through the fluid we ingest and
the fluid we lose through normal bodily functions (see here). The
majority is lost through urine via our kidneys, so they’re vital in
maintaining our water balance. When we don’t have enough, our
kidneys send a message to our brain that we’re dehydrated, and we
feel thirsty. There’s actually a lag in this message, so if we feel
thirsty, we’ve probably been dehydrated for at least an hour. Kids
are even worse at recognizing thirst, so they need to be reminded to
drink water often.
HOW MUCH WATER WE NEED

The amount we need is affected by everything from age, build,
lifestyle and activity levels, to the humidity around us. Drinks
should make up 70–80% of our water intake, with just 20–30%
coming from food with a high-water content, such as veggies and
fruit.
The European Food Safety Authority guidelines state:
Energy requirements are higher for women who are pregnant or

breastfeeding, so up your fluid intake, too.
HOW TO STAY HYDRATED

The clue is in the title of this page – good old H20 is always going to
be our best bet, and should make up the majority of our fluid intake.
Milk and sugar-free drinks, including teas and herbal teas, coffee (in
moderation, of course), and fruit juice contribute, too, as do foods
with a high water content. Stick to a maximum of one 150ml
serving of unsweetened fruit juice per day – this will count as one
portion of our 5-a-day, but also means we’re not overdoing it on the
sugar front.
Try to drink fluids at regular intervals throughout the day to ensure
you meet your body’s requirements. Water is the best ally to have
at mealtimes, because it’s neutral, so it won’t fight with the flavours
of your food.
Staying hydrated during exercise and sporting activity is super-
important. The amount of fluid we need depends on the humidity
and temperature of the environment, the level we’re sweating, and
the intensity and duration of the activity. During moderate activity,
sip water at regular intervals. With more intensive workouts of
more than 1 hour, 50/50 fruit juice/water can help maintain energy
levels.
AVOIDING DEHYDRATION
Being even slightly dehydrated can result in us feeling tired, getting
a headache, and underperforming both mentally and physically.
More extreme dehydration can lead to constipation and kidney
stones.
Our urine is the best indicator – if we’re properly hydrated it should
be either a pale yellow or a straw colour. The more dehydrated we
get, the darker the urine, so the easiest thing to do is to keep an eye
on it.
Su a – bu ting t m t
SOME HANDY THINGS TO KNOW
Sugar is a big topic right now. Looking at the effects that eating too
much sugar can have on our health throws up big, scary figures, but
with just a little know-how, we can all take some simple steps to
reduce our intake. Even the British Government is on board, having
announced a sugary drinks tax to come into play in 2018, forcing
industry to reformulate faster – the food revolution has begun!
IS ALL SUGAR EQUAL?

In short, no. Naturally occurring sugars are totally fine, and we
shouldn’t worry about them, but free sugars are a problem. So what’s
the difference?
x Naturally occurring sugars – found naturally in veg and fruit
(fresh, frozen, dried) and dairy products (milk, plain yoghurt,
cheese), these foods also contain other nutrients, so their health
benefits outweigh any negative impact from their sugar content
x Free sugars – this refers to sugars added to food and drink, either
by us or by manufacturers, as well as sugars found naturally in
honey, syrups, fruit juices and fruit juice concentrates
Free sugars are mostly found in processed and manufactured foods
(such as ready meals, biscuits and condiments), and this is what we
need to cut down on. Of course, free sugars can be helpful in small
amounts to add sweetness when cooking, but portion control is
absolutely crucial and using these sugars does count towards your
daily sugar intake (see here). The choices here can be more useful
than regular sugar, as they may also give us a little nutritional
benefit:
x Unsweetened fruit juice – we get vitamin C from most juices,
boosting our immune system, as well as the mineral potassium,
which our muscles need to function properly. Try to limit
consumption to 150ml a day (which counts as one portion of our
5-a-day)
x Black treacle – although not as sweet as other refined sugars, black
treacle is a source of iron, which helps to prevent us from getting
tired and keeps our immune systems healthy, as well as providing
the minerals potassium, calcium, magnesium and copper
x Maple syrup – made from maple tree sap, it’s high in manganese,
helping to protect our cells from damage, keeping our bones
strong and our energy levels high. It’s also a source of riboflavin,
helping to keep our eyes, skin and red blood cells healthy
x Honey – produced from bee pollen and nectar, honey is lower in
calories than regular sugar, and sweeter, so you can use less. It’s
also a source of manganese. Manuka honey is thought to contain
some antiseptic qualities, and aid in healing wounds
HOW MUCH SUGAR SHOULD I EAT?

The current recommended intake for the average adult is a
maximum of 90g of ‘total sugars’ a day – this is a combination of free
and naturally occurring sugars. Guidelines for free sugars are very
specific (aim for less!):
What sugar is in my food?

x Free sugars aren’t always labelled as sugar, so can be tricky to spot.
Keep an eye out for the following commonly used ingredients,
which are all sugars: agave nectar, corn sweetener, dextrose,
honey, corn syrup, sucrose, fructose, glucose and molasses
x Food labels list ingredients in descending order, so in general, the
higher sugars appear in the list, the more that product contains
x For extra clarity, use the nutritional information panel on the back
of the pack. Sugars are listed as ‘of which sugars’ and this is the
total sugar content per serving and/or per 100g. But this figure
doesn’t distinguish between free and naturally occurring sugars,
so also check the ingredients list to get a feel for what type of
sugars are actually in the product
x In the UK, many food and drink manufacturers now use traffic
light labelling on the front of their packs, signposting key nutrient
values – including sugars, saturated fat and salt – as green, amber
or red (low, medium or high). As a general rule, most of the time
you should aim to choose food and drinks that are mainly green
and amber across all values
TOP TIPS TO REDUCE SUGAR INTAKE

x Choose water instead of fizzy sugar-sweetened drinks to keep you
hydrated (see here)
x A simple one – don’t keep sugary drinks in the house. If they’re not
there, you can’t drink them!
x Make your own breakfast rather than choosing a sugar-laden
cereal – check out here
x It’s easy to confuse hunger with thirst, so try having a glass of
water or a cup of tea, coffee or milk before reaching for a high-
sugar or high-fat snack
x Save indulgent, high-sugar puddings for the weekend and special
occasions
x Get your kids eating simple savoury veg-based snacks, so their
taste buds aren’t trained to only want sweet stuff. Somehow my
wife has managed to get our younger ones thinking frozen peas
are a treat!
The key thing to remember is that eating healthily is about balance.
Indulgent foods, such as those high in fat/sugars, can be enjoyed and
savoured occasionally, just not every day. The majority of our diet
should be made up of balanced, nutritious everyday foods.
Coo ing wit kid
HOW TO GET THEM INVOLVED
I wholeheartedly believe that cooking is up there as one of the most
valuable skills you can teach a child, right alongside reading and
writing. It’s incredibly important to get your kids excited about
food, where it comes from and how to cook it, from as early an age
as possible – a kitchen-savvy kid is going to be a much healthier,
happier one in the long run. Here are some great tips to keep in
mind:
Sta t t m oung
Investing the time when they’re young and
impressionable is absolutely key. Expose them to the
widest variety of nutritious foods you can – the more
experience and food knowledge they can gather, the
more confident they’ll become, meaning they’ll be curious
and try new things.
+ MAKE THE TIME +
We’re all slaves to a busy lifestyle, so make sure you put
time aside to cook together – keep simple jobs for
weekdays, then spend a bit more time at the weekend
cooking something more involved. Batch cooking is a
great option, as the kids will love the fact that they’ve
contributed towards meals on other days (this is
especially good if you’ve got any fussy eaters on your
hands – see here). Getting them to help you whiz up
smoothies (see here), or batches of porridge mix (see here)
for their breakfasts, is also a quick and effective way to
involve them in simple tasks.
Sta t sma & bui d up

It’s always good to start small, with jobs such as picking
herbs, spinning salad leaves dry, mixing and measuring,
and giving kids decisions to make to empower them. You
can then progress to elements of a recipe, then go on to
slightly trickier techniques over time. The more they
cook, the better they’ll get – my older girls are quite
happy to have a go at whole recipes these days, whereas
the younger two are excited to help out with random bits
and pieces. It’s just important to spark that hunger to
want to be involved.
HAVE A HANDS-ON ATTITUDE
Get your kids to taste, touch and smell the ingredients
that you’re cooking with – the more knowledge you can
share with them, the better. Explain that it’s OK not to
like everything, but that it’s always good to give it a try,
and definitely lead by example – if you’re doing
something, the chances are they’ll want to give it a go,
too.
Ha fun & em ac t m
After all, kids will be kids! To give yourself half a chance,
start off with an organized kitchen, get the kids aprons
and give them stools to stand on. Teach a few house rules,
as well as how to tidy up afterwards – instil those good
habits now, or you may end up regretting it!
KEEP IT SIMPLE
Sometimes the simplest recipes are best – it’s much better
to start with something quick and easy and to keep their
attention, than to choose something too complicated so
they get bored halfway through and scamper off. Start by
picking their favourite dishes, then progress to things
that begin to challenge their taste buds and push them
out of their comfort zone.
U r a equipm nt
I’m a firm believer in getting kids to use real equipment.
For example, the best and safest way for a child to learn
how to use – and even walk safely with – a knife is by
using a real knife. Also, it’s empowering and confidence-
boosting for them to be trusted with adult equipment –
under full supervision, obviously!
GROW STUFF
You don’t need a big garden to be able to grow stuff – a
few herbs or tomatoes growing on a windowsill is enough
to spark their interest, and will inspire and help to form
positive eating habits that will last a lifetime.
Vi it fa m ’ ma t
If you can, regularly take your kids to a farmers’ market
throughout their childhood. I truly believe that because
of the passion of the people working there, their
incredible and instinctive knowledge, their respect for
produce and their ability to embrace the seasons, your
children will develop an amazing understanding of food.
You don’t even have to spend any money – just take a
look around, ask questions, touch, feel, and soak it all in.
It will be one of the most powerful experiences in their
food education that you can provide, and it’ll be super
fun, too.
GET INTO THE GREAT OUTDOORS
Celebrating food outside feels playful and exciting, which
can help children to relax. Whether it’s having fun
picking fruit or pulling up carrots, it doesn’t need to be
complicated – simply grab a chopping board and a few
basic tools and you can knock together a delicious salad
from a few simple home-grown ingredients.
In o t m in ot wa
Try to involve your kids in the ritual of a family meal. Get
them to help set the table, and if it’s a special occasion, to
make name tags or decorations – that way they’re already
invested in the meal. Get them to pimp jugs of water with
squeezes of citrus, berries or picked herbs and fill
everyone’s glass before the meal starts (for more info on
hydration, see here).
Fu eat
TIPS, TRICKS & HACKS TO HELP YOU OUT
First up, let me say that all the tactics on this page will work on
fussy adults just as well as they’ll work on fussy children. People
focus on how difficult it can be to get kids eating right, but it can be
easy, too. Every child is different, and I promise you my mealtimes
are far from perfect – it’s always total carnage and if we get
through dinner without one of them crying, it’s a rare victory!
Their tastes, personalities and state of mind are ever changing, and
my own belief is that I’m only ever 30 seconds away from anarchy.
But, if you stick at it, and use some of these strategies – which I use
at home – you will win out in the end. Me and Jools have managed
to get our kids to be a pretty well-rounded bunch who will try and
learn to enjoy most things. Ultimately, after that, the rest is down to
them.
Don’t gi up
It’s normal for kids to go through phases of liking and
disliking things – however frustrating, it’s part of
growing up. If something’s not a hit, perseverance and
patience are key. Try 3, 10, 20 times until you succeed.
And try not to make a drama out of it. Removing the food
without comment is the best way to go. Try again
another day. Eventually they’ll crack, and if they don’t,
perhaps they’ll never be a fan – and that’s OK.
– BE A ROLE MODEL –
Your children will copy and learn from you, so show
them the way! Embrace a variety of foods at mealtimes –
once they see you eating something, they’re far more
likely to try it. And if you’re really stuck, a cheeky
mouthful stolen from your plate, if they’re prepared to
try something new, is only a good thing.
R in o c ood ha it
Try to come up with strategies to spark their interest, and
reinforce and encourage positive eating habits over time.
It’s incredibly important to get kids wanting to eat good
stuff on their own, to embrace and be excited by new
flavours, textures and ingredients, to grab their attention
and inspire them to step outside their comfort zone and
try new things.
– SET A ROUTINE –
Establish a good routine as early as possible. We try to
stick to three meals a day, with a snack mid-morning and
mid-afternoon – that way, the kids know where they
stand, feel relaxed and have a chance to build up a
hunger. It also gives them a chance to look forward to
their meals.
T po o p ant
Making it completely normal to chomp on veg and fruit is
one of the most powerful things you can instil in any
child. Use whatever tricks you can to get them on board.
If it takes cutting things up with a crinkle-cut knife,
making veggie ribbons with a speed-peeler, or giving
something a funny name to get them to try it, do it! If you
can convince them that something is a treat by getting
them to try it outside of mealtimes, that can be a smart
tactic, too. I find that during that post-bath period when
they don’t want to go to bed they’ll happily try a bit of
raw asparagus or a broad bean if it means distracting
Daddy from sending them to bed . . . I also always have a
bowl of simple salad on the dinner table 10 minutes
before I serve up – if they’re hungry enough, they’ll
generally tuck into that while they’re waiting.
DISGUISING VEGETABLES
I’m not a huge fan of hiding veg, but it works really well!
Blitzing or blending them into their favourite dishes is a
great place to start – over time you can begin to leave
them a bit chunkier, until they eventually stop noticing
them. It’s more of a stepping stone than a blanket cure.
Di t action o no di t action?
I’m really torn here. I hate toys, TV and phones at the
dinner table. I believe good chat is all you need. Yet, if
younger kids are struggling to eat the good stuff, letting
them watch their favourite cartoon may distract them
long enough to eat up. In reality, I guess a mix of tactics
depending on their age is helpful. And ultimately, as they
get older, eating, sharing and conversation is definitely
the way to go – and it’s good for the soul, too.
LOOK AT THE BIGGER PICTURE

Don’t beat yourself up if things don’t quite go to plan –
look at the whole week and reassure yourself that they’ve
actually done quite well. If you have the odd battle, don’t
stress about it – we’ve all been there!
5 T ing to k p in mind . . .
x Dinner time is often chaos – embrace it!
x Your child is not an adult, so cut them a bit of slack
x If a kid grows it and cooks it, they’ll probably eat it
x Focus on what they do like, not on what they don’t
x If everyone’s eating it, they’re more likely to try it
DON’T WORRY, BE HAPPY!
If you’re concerned about what your kids are eating, the
fact that you care already puts you in the Premier League
of parenting. My kids can be fussy eaters, and I’m a chef!
Have fun with food and try to think long term.
Encourage them to do small things over a long period –
they’ll get there in the end!
Bud ting mad ea
MY TOP TIPS FOR CLEVER SHOPPING
S opping
x Shop around – the best place to buy your veg and fruit
might not be the best place to get your meat, fish or
dairy products. It takes more time, but it’s definitely
worth it
x Shopping online can be a great way to watch what you
spend – it’s easy to keep an eye on the running total,
and to adjust if you’ve overspent. Plus, the temptations
are far less!
x Stock up on staples that have a long shelf life, such as
rice, pasta, dried and tinned goods. Often you can buy
these things in bulk, and if you’ve got the storage
space, I think it’s well worth it. If not, why not see if
you can get together with friends or family, bulk buy,
then share it out between you?
x Using spices in your cooking adds tonnes of flavour.
Ethnic stores and a lot of supermarkets sell them in big
bags – they’re a fraction of the price and you get loads
more for your money. Simply decant them into airtight
jars, label them, and stored correctly they’ll last for
ages
x Resist buy-one-get-one-free and similar schemes on the
stuff you want to limit in your diet – it’s only a bargain
if you need it!
M nu p anning
Menu planning is great, but don’t let it restrict you. Flexi-
planning is your best option – shop to plan for half the
week, then build in meals that are adaptable for the
remaining days. This will help you waste less, and means
you won’t get caught out if your plans change at the last
minute.
LOVE YOUR FREEZER

x For recipes, such as Bolognese (see here and here), and fish pie (see
here), double up on ingredients and batch cook so you have lots of
leftovers. They make great lunches or last-minute meals from the
freezer and your time-poor self will thank you! Label it up to
avoid freezer roulette
x The top drawer of my freezer is full of stuff for adding flavour.
Chillies and ginger that are looking a bit sad, ready to grate from
frozen, or chopped in advance; curry, bay and kaffir lime leaves;
homemade pestos (see here), curry pastes (see here), and bags or
tubs of leftover stock (see here). All freeze well and can be used
straight from frozen
x Frozen prawns are often cheaper, are convenient and are brilliant
for super-quick meals, such as my Sri Lankan prawn curry (see
here)
– MEAT –
x Visit your butcher – it means you’re not dictated by pack sizes,
and they can help you to shop smart. Always buy the best you
can afford
x Eat meat less often, or opt for smaller quantities and bulk up your
meals with pulses or seasonal veg – this will save you money, and
is good for the planet, too
x Buying a larger piece of meat and making it stretch over multiple
meals is a great way to save a bit of cash. I often buy a whole
chicken and joint it myself, or cook it whole and use the leftover
meat and broth in various ways in the days that follow (see here)
– FISH –
x Be open-minded about the fish you choose and talk to your
fishmonger – they’ll advise you what’s in season and what’s
sustainable, and it’ll normally be cheaper
x Look out for sides of fish on offer, and make your own fish fingers
(see here) for the freezer
– VEG & FRUIT –

x Teach yourself a little bit about seasonality, because when things
are in season, they taste better and they’re much more nutritious
and affordable
x Also stock up on frozen veg – they’re great value, available all
year, and are nutritious because they’ve been frozen at their peak
– you can just grab a handful of what you need, when you need it
x Frozen fruit is always useful, for breakfast smoothies (see here)
and ice lollies (see here)
Ma ou o n
Making your own pasta (see here), pizza bases (see here),
flatbreads (see here) and tacos (see here) will save you
tonnes of money, and the bonus is you know exactly
what’s gone into them, too.
Gro ou o n
Not everyone has a garden, but you don’t need one to
grow your own food. Lots of plants – herbs, chillies and
many salad leaves – grow happily indoors or in window
boxes.
STOCK UP
A perfectly prepped pantry can be a lifesaver on those
days when you need to get something on the table
quickly – stock up on all kinds of wonderful things to
help you easily inject flavour, such as oils, pickles,
vinegars, stock cubes, nuts, seeds, dried pasta and
noodles, rice, grains and pulses, tinned and jarred foods,
as well as baking staples. Just remember that condiments
are often high in salt, so use with care.
Get lots of herbs and spices in your life – it’s a healthy,
delicious way to add flavour and can help lower your salt
intake. To keep picked herbs fresh for as long as possible,
bunch them up, trim the stalks, wrap them in damp
kitchen paper and pop them into the fridge.
Ing di nt round-up
STANDARDS, WELFARE & GUIDANCE
FOOD STANDARDS
For me, there’s no point in eating meat unless the animal was raised
well and it was at optimal health. Choosing grass-fed animals where
possible, which are free to roam and haven’t lived in a stressful
environment, is essential – it makes total sense to me that what we
put into our bodies should have lived a good life, to in turn give us
goodness. It’s about quality over quantity, so please choose organic,
free-range or higher-welfare meat and responsibly sourced fish
whenever you can.
With eggs, always go free-range or organic, and do the same for
anything containing egg, such as noodles and pasta. And please
choose organic stock, too.
DAIRY
With staple dairy products, like milk, yoghurt and butter, I honestly
couldn’t endorse more the trade up to organic. It is slightly more
expensive, but every time you buy organic you vote for a better
food system.
ALCOHOL
Some of the recipes in this book use alcohol for added flavour.
Although the majority of the alcohol is cooked away, traces may
remain, but not in the quantity that would be harmful to a child. If
you’re cooking for a child under the age of two, leave the alcohol
out, or replace it with low-salt stock or unsweetened fruit juice.
FREEZING
Let food cool before freezing, and break it down into portions so it
cools quicker and you can get it into the freezer within 2 hours of
cooking. Make sure everything is well wrapped, meat and fish
especially, and labelled up for future reference. Thaw in the fridge
before use. Generally, if you’ve frozen cooked food, don’t freeze it
again after you’ve reheated it.
SALT
We need a small amount of salt so our body can carry out a number
of essential functions. Salt helps maintain the fluid in our cells and
is used to transmit information within our nerves and muscles. Too
much salt, however, can be dangerous – it can raise blood pressure,
in turn increasing the risk of stroke and heart disease. A salty diet is
especially dangerous for children because their kidneys are not
developed enough to cope with it. Generally, try to choose products
with less than 0.3g of salt per 100g.
Equipm nt c at
If you want to save yourself a lot of time and hassle, there are a few
kitchen kit items and gadgets that I swear by, which will definitely
make your life a whole lot easier. A food processor is going to save
you hours of chopping and grating every week, and a blender will
help you whiz up all kinds of wonderful things in a matter of
seconds (see Kitchen Hacks for inspiration, here). Speed-peelers, box
graters and crinkle-cut knives are a fantastic way to add interesting
texture to salads, and a pestle and mortar is brilliant for smashing
and grinding ingredients to extract maximum flavour. On top of
that, a griddle pan, some sturdy roasting trays, a set of decent non-
stick pans and some good-quality knives will stand you in good
stead. Keep your kit in good nick, your kitchen super-organized,
and you’ll be well prepped to knock out super-tasty meals the whole
family will love.
– A NOTE FROM JAMIE’S NUTRITION TEAM

–
The job of our team is to make sure that Jamie can be super-creative
with his recipe writing, while also ensuring that all recipes meet the
set guidelines. Every book has a different brief, and Jamie’s aim
with Super Food Family Classics is to provide you with lots of tasty,
balanced meal ideas you can cook every day, which just happen to
be healthy and that fit within a daily structure of calories (see here
– this is based on a woman’s daily recommended intake of about
2000 calories). Remember that these figures are just a guide, and
what you eat will always need to be considered in relation to factors
such as age, gender, build and physical activity levels. In order for
you to be able to make informed choices, we’ve published the
nutritional content for each recipe on the recipe page itself, giving
you a really easy access point to understand what you’re eating,
should you wish to do so. Remember that a good, balanced diet and
regular exercise are the keys to a healthier lifestyle. For more
information about our guidelines and how we analyse recipes,
please visit: jamieoliver.com/nutrition
Laura Matthews – Head of Nutrition, RNutr (food)
Hung fo mo ?
For handy nutrition advice, as well as videos, features, hints, tricks
and tips on all sorts of different subjects, and loads of brilliant, tasty
recipes, plus much more, check out jamieoliver.com and
youtube.com/jamieoliver
First and foremost, during the creation of this book I’ve had the
privilege of meeting some wonderful people with amazing
knowledge when it comes to health, wellbeing and nutrition. Huge
gratitude to: Kinvara Carey, General Manager at the Natural
Hydration Council, Dr Helen Crawley, Registered Public Health
Nutritionist, who manages the charity First Steps Nutrition Trust;
Dr Emma Derbyshire, Registered Public Health Nutritionist, who
founded Nutritional Insight Limited and is an award-winning
health writer; Professor Marion M. Hetherington, Professor of
Biopsychology at the University of Leeds, with interests in human
appetite across the lifespan; Dr Jonathan D. Johnston, Reader in
Chronobiology and Integrative Physiology PGR Director, School of
Biosciences and Medicine at the University of Surrey; Professor
Susan Lanham-New, Professor of Nutrition at the University of
Surrey, and a scientific advisor to the National Osteoporosis Society,
the UK’s leading osteoporosis and bone health charity; Professor
Julie Lovegrove, Professor of Human Nutrition and Registered
Nutritionist at the University of Reading, with interest in the
nutritional influences of cardiovascular health and the
development of metabolic syndrome; Bryan McCluskey, Group
Operations Director at the Highland Spring Group; Dr Denise
Robertson, Senior Lecturer in Nutritional Physiology at the
University of Surrey, who looks at how different forms of
carbohydrates affect our gut and overall health; Jamie Sawyer, my
brilliant personal trainer.
I’m super-lucky to be surrounded by a lot of incredible people both
within my own company, and within those companies I regularly
work with. All of you contribute so much to the creation of my
books, and to the life they go on to have after they’re published,
both in the UK and around the globe. I can’t thank you all enough
for the support you give me. It’s impossible to list each and every
one of you here, so I’m going to keep it short and sweet, but you all
know who you are, and how exceptionally grateful I am.
Special thanks must go to the people closest to me, especially those
who’ve been by my side in the physical creation of this book.
Firstly, my amazing food team, divine Ginny Rolfe, my Scottish
brother Pete Begg, Bobby Sebire, Abigail Fawcett, Georgina Hayden,
Christina Mackenzie, Phillippa Spence, Jodene Jordan, Maddie Rix,
Elspeth Meston, Rachel Young, Jonny Lake, Francesa Paling, as well
as Becca Sulocki. Also, to Claire Postans, Joanne Lord, Athina
Andrelos, Laura James, Ella Miller, Helen Martin and Daniel
Nowland. To my talented nutritionists, Rozzie Batchelar and Eretia
O’Kennedy, who’s covering Laura Matthews brilliantly. Thanks as
always to my words girls, my illustrious editor Rebecca Verity and
Bethan O’Connor, and to Laura Jones. And of course, huge thanks
to everyone else in the business who has played a part – you lovely
lot – from marketing and PR to my personal, legal, finance and IT
teams, and especially all you super-enthusiastic office testers.
Big love, respect and gratitude to Tom Weldon, Louise Moore and
their wonderful teams at Penguin Random House – from art,
production and Ed2, to rights, publicity, comms, brand and sales, I’m
so appreciative of all that you do. Special mention to John Hamilton,
Juliette Butler, Nick Lowndes, Bek Sunley and, of course, Annie Lee.
Big shout out to James Verity, my designer and camera assistant,
and the guys at creative agency Superfantastic. Thank you to dude
Paul Stuart, and Bradley Barnes, for the epic portraiture. And to
Lima O’Donnell and Julia Bell.
To Jay Hunt and the gang at Channel 4, as well as the fantastic
team at Fresh One Productions and the crew, led into the fray by
Zoe Collins, Katie Millard and Nicola Pointer, for supporting this
book with an awesome TV show, which I know everyone is going to
love.
And last but not least, I must thank my brilliant, beautiful family
for your love, support and inspiration. Massive love.
Full Recipe List
BREAKFAST
Chocolate Porridge - Greek Yoghurt & Fresh Seasonal Fruit
Brilliant Boiled Eggs - 4 Delicious & Balanced Ways
British Style
Indian Style
Mexican Style
Spanish Style
Breakfast Doughnuts - Honey, Jammy Blueberries &
Yoghurt
Toasted Popeye Bread - Eggs, Vine Tomatoes & Chilli Sauce
Healthy Balanced Breakfast Smoothies - 4 Super-Exciting
& Satisfying Combos
Super Purple
Super Creamy
Super Choc
Super Green
Strawberry Buckwheat Pancakes - Greek Yoghurt &
Rosemary Maple Syrup
Magic Poached Eggs - 2 Ways
Truffled Mushroom
Herby Smoked Salmon
Pineapple Pancake Mess - Yoghurt, Coconut, Cashews &
Lime
English Breakfast Frittata - Bacon, Mushrooms, Spuds &
Tomatoes
Roasted Stone Fruit - Coconut, Date & Oat Crumble
Crispy Rice Pancakes - Curried Chickpeas, Eggs & Coconut
Salsa
Mango Lassi Bircher - Ginger, Nuts, Turmeric & Fennel
Seeds
Avocado On Rye Toast - Loads Of Inspiration – Part 1
Avocado On Rye Toast - Loads Of Inspiration – Part 2
QUICK FIXES
Chicken Lollipop Dippers - Pea & Mint Couscous, Charred
Asparagus
Japanese Miso Stew - Tofu, Seaweed, Greens & Chilli Oil
Pasta Pesto - Green Beans, Broccoli & Asparagus
Sri Lankan Prawn Curry - Tamarind, Baby Corn &
Pineapple Rice
Chicken Goujons - Pitta, Little Gem, Tomatoes & Avo Sauce
Pasta & 7-Veg Tomato Sauce - 4 Super-Simple Ways
Asparagus, Pea & Mint
Bacon Bits, Rosemary & Balsamic
Ricotta, Rocket & Pine Nuts
Flaked Tuna, Capers & Lemon
Veggie Fried Rice - Sesame, Tofu & Chilli Eggs
Grilled Beef Kebabs - Shredded Crunch Salad, Feta & Pitta
Cheat’s Pea Soup - Smoky Ham, Pasta, Mint & Feta
Crispy Trout, Oats & Thyme - Horseradish Yoghurt, Spuds
& Veg
Pesto Mussels & Toast - Baby Courgettes, Sweet Tomatoes
& Peas
Sweet & Sour Stir-Fry - Loadsa Sprouts, Pineapple &
Noodles
Creamy Chopped Salad - Grapes, Tarragon, Chicken &
Croutons
Sesame Butterflied Chicken - Peanut Sauce, Asian Slaw &
Rice Noodles
HEALTHY CLASSICS
Super Shepherd’s Pie - Smashed Neeps & Tatties
Italian Super-Food Burgers - Balsamic Onions, Mozzarella
& Slaw
Chicken Fajitas - Smoky Dressed Aubergines & Peppers
Salmon & Prawn Fish Pie - Sweet Potato & Spud Mash
Healthy Chip Butty - Cheesy Sweet Potato, Avo & Ketchup
Chicken Tacos - Black Beans, Avo, Corn & Cherry Toms
Smoky Veggie Chilli - Sweet Gem & Cheesy Jacket Spuds
Healthy Chicken Kiev - New Potatoes, Carrots & Green
Veg
Sweet Potato Fishcakes - Chopped Salad, Feta & Red Pepper
Salsa
Cheat’s Pizzetta - Fennel, Rocket & Prosciutto
Ratatouille Pie - Filo, Ricotta, Basil & Almonds
SALADS
Super Tuna Pasta Salad - Feta & Crispy Cayenne Crumbs
Tandoori Chicken Salad - Minty Yoghurt Dressing &
Poppadoms
Jamie’s Italian Super-Food Salad - Grains, Grilled Avo,
Broccoli & Harissa
Prawn Noodle Salad - Passion Fruit Dressing & Sesame
Seeds
Moorish Crunch Salad - Couscous Parcels, Orange &
Harissa
Chopped Charred Veg Salad - Couscous, Wraps, Feta, Mint,
Nuts & Seeds
Super Brussels Sprouts Slaw - Citrus, Flaked Salmon, Feta
& Nuts
Korean Bibimbap Bowl - Rice, Veg, Pork & Hot Chilli Sauce
Prawn & Avo Cocktail Salad - New Potatoes, Crunchy Veg
& Cress
Warm Smoked Trout Salad - New Potatoes, Beets & Soft-
Boiled Eggs
Super Salad Platter - Avo, Sweet Potatoes, Broccoli & Beets
Salmon Crudo & Crispbreads - Fennel, Apple, Broad Beans
& Avocado
CURRIES & STEWS
Chicken Jalfrezi - Blackened Peppers & Tomato Rice
Sag Aloo Korma - Sweet Potatoes, Chard & Chickpeas
Thai Green Chicken Curry - Aubergine, Baby Corn,
Cashews & Lime
Veggie Gurkha Curry - Aubergine, Sweet Potatoes &
Chickpeas
African Prawn Curry - Scotch Bonnets & Sticky Okra
Basmati
Baked Tarka Daal - Cauliflower, Split Peas & Chapatti
Chinese Steak & Tofu Stew - Sticky Rice & Beans, Szechuan
Sprinkle
Chicken Korma - Cauliflower & Brown Rice
Spring Chicken Stew - Loadsa Lovely Veg, Bacon & Barley
Balinese Chicken Curry - Purple Kale Rice, Chilli &
Lemongrass
Beef & Guinness Stew - English Mustard Pearl Barley
TRAYBAKES
Chicken & Chorizo Bake - Peppers, Sweet Potatoes & Spuds
Mango Teriyaki Salmon - Brown Rice & Chilli Cucumber
Pickle
Giant Meatballs - Sweet Tomato & Jalapeño Sauce
Persian Veggie Pilaf - Saffron, Blueberries & Borlotti Beans
Sicilian Fish Bake - Aubergine, Tomatoes, Pine Nuts &
Raisins
Garlic & Thyme Chicken - Mushrooms, Cherry Toms &
Asparagus
Pork Meatballs - Sweet Onion & Apple Gravy, Bread Buns
Jerk Aubergine & Peppers - Rice, Beans, Coconut &
Coriander
Brazilian Fish Bake - Peppers, Chillies, Tomatoes & Paprika
PASTA & RISOTTO
Veggie Bolognese - Loadsa Veg, Lentils & Parmesan
Jools’ Tuna Pasta Bake - Sweet Leeks, Fennel & Tomatoes
Squash & Sausage Risotto - Radicchio, Thyme & Parmesan
Spaghetti Rosso - Golden Chicken & Charred Green Veg
Scruffy Winter Lasagne - Savoy Cabbage & Creamy
Chicken Stew
Tomato Risotto - Garlicky Basil Sauce
Garlic Mushroom Pasta - Creamy Thyme & Truffle Sauce
Pasta Agrodolce - Sweet Peppers, Salted Ricotta & Basil
Super Greens Cannelloni - Creamy Ricotta & Basil Sauce
Sausage Pasta - Broccoli, Chilli & Sweet Tomatoes
Spinach Pici Pasta - Baby Courgettes, Tomatoes & Pine
Nuts
Spaghetti Cake - Sweet Aubergine & Tomato
Pea & Spinach Risotto - Mint, Cottage Cheese & Parmesan
Squash Mac ’N’ Cheese - Crispy Crumbs & Popped Beans
Prawn & Fennel Risotto - Crispy Pancetta & Chilli
Sprinkles
Squash & Ricotta Ravioli - 7-Veg Tomato Sauce, Rocket &
Parmesan
SOUPS
Alphabet Tomato Soup - Fresh Basil & Cheddar Cheese
Spinach, Mushroom & Risotto Soup - Shattered Parmesan
& Hazelnut Crisps
Peruvian Sweet Potato Soup - Corn, Peppers, Chicken &
Quinoa
Black Bean Soup - Poached Eggs, Salsa & Tortillas
Four Seasons Minestrone - A Celebration Of Beautiful
Veggies
Super Leek & Potato Soup - Herb, Parmesan & Almond
Toasts
Mulligatawny - Rice, Spice, Lamb, Lentils & Veg Galore
Korean Chicken Hotpot - Noodles, Mushrooms, Tofu &
Kimchee
Navajo Soup - Squash, Beans, Corn & Flatbreads
KITCHEN HACKS
Proper Chicken Nuggets - Sweet Paprika & Parmesan
Crumb
Batch Minced Meat Ragù - Loadsa Veg, Beans & Sun-Dried
Tomatoes
Jumbo Fish Fingers - Golden Crispy Breadcrumbs
Weekly Poached Chicken - Incredible Flavoursome Stock
Super-Quick Batch Pesto - Nuts, Parmesan & Loadsa Basil
7-Veg Tomato Sauce - Packed With Hidden Goodness
Curry Pastes - Korma, Jalfrezi & Thai Green
Amazing Stewed Orchard Fruit & Jam - Apples & Pears,
Bay, Orange & Vanilla
Fruit Ice Lollies - Loads Of Super-Fun Inspiration
INDEX
Recipes marked V are suitable for vegetarians
A
aduki beans: Chinese steak & tofu stew
African prawn curry, Scotch bonnets & sticky okra basmati
almonds
chicken lollipop dippers
ratatouille pie V
super leek & potato soup V
super-quick batch pesto V
alphabet tomato soup, fresh basil & Cheddar cheese V
amazing stewed orchard fruit & jam, apples & pears, bay, orange &
vanilla V
apples
amazing stewed orchard fruit & jam V
fruit ice lollies V
pork meatballs
salmon crudo & crispbreads
super Brussels sprouts slaw
super green smoothie V
artichokes: summer minestrone V
asparagus
brilliant boiled eggs, British style V
garlic & thyme chicken
pasta & 7-veg tomato sauce: asparagus, pea & mint V
pasta pesto V
prawn noodle salad
spaghetti rosso
spring chicken stew
spring minestrone V
warm smoked trout salad
aubergines
chicken fajitas
chopped charred veg salad V
jerk aubergine & peppers V
ratatouille pie V
Sicilian fish bake
spaghetti cake V
Thai green chicken curry
veggie Gurkha curry V
autumn minestrone V
avocados
avocado on rye toast V
brilliant boiled eggs, Mexican style V
chicken goujons
chicken tacos
healthy chip butty V
Jamie’s Italian super-food salad V
prawn & avo cocktail salad
super choc smoothie V
super salad platter V
B
bacon
English breakfast frittata
pasta & 7-veg tomato sauce: bacon bits, rosemary & balsamic
scruffy winter lasagne
spring chicken stew
see also pancetta
baked tarka daal, cauliflower, split peas & chapatti V
Balinese chicken curry, purple kale rice, chilli & lemongrass
bananas
fruit ice lollies V
mango lassi Bircher V
strawberry buckwheat pancakes V
super creamy smoothie V
barley see pearl barley
basil
alphabet tomato soup V
chicken goujons
pasta agrodolce V
pasta pesto V
pesto mussels & toast
super greens cannelloni V
tomato risotto V
batch minced meat ragù, loadsa veg, beans, & sun-dried tomatoes
beans
batch minced meat ragù
black bean soup V
chicken tacos
Chinese steak & tofu stew
four seasons minestrone V
giant meatballs
Italian super-food burgers
Navajo soup V
Persian veggie pilaf V
pork meatballs
smoky veggie chilli V
squash mac ’n’ cheese V
super shepherd’s pie
see also chickpeas; green beans; lentils
beansprouts
Korean bibimbap bowl
sweet & sour stir-fry V
beef
beef & Guinness stew
giant meatballs
grilled beef kebabs
beer: beef & Guinness stew
beetroot
winter minestrone V
bibimbap bowl
Bircher: mango lassi Bircher V
black beans
black bean soup V
chicken tacos
giant meatballs
blackberries
fruit ice lollies V
super purple smoothie V
blueberries
breakfast doughnuts V
fruit ice lollies V
boiled eggs
brilliant boiled eggs, 4 delicious & balanced ways: British style;
Indian style; Mexican style; Spanish style V
Bolognese: veggie Bolognese V
borlotti beans
Navajo soup V
squash risotto V
Brazilian fish bake, peppers, chillies, tomatoes & paprika
bread
pork meatballs
super tuna pasta salad
see also chapattis; crispbreads; croutons; flatbreads; pitta breads;
sandwiches; toast; tortillas
breadcrumbs
jumbo fish fingers
proper chicken nuggets
breakfast doughnuts, honey, jammy blueberries & yoghurt V
brilliant boiled eggs, 4 delicious & balanced ways V
British style V
Indian style V
Mexican style V
Spanish style V
broad beans: salmon crudo & crispbreads
broccoli
crispy trout, oats & thyme
healthy chicken Kiev
pasta pesto V
sausage pasta
spring minestrone V
Brussels sprouts slaw, citrus, flaked salmon, feta & nuts
buckwheat: strawberry buckwheat pancakes V
burgers: Italian super-food burgers
butter beans: smoky veggie chilli V
butternut squash
autumn minestrone V
Navajo soup V
7-veg tomato sauce V
squash & ricotta ravioli V
squash & sausage risotto
C
cabbage
grilled beef kebabs
see also Chinese cabbage; Savoy cabbage
cannellini beans
pork meatballs
cannelloni: super greens cannelloni V
carrots
brilliant boiled eggs, Indian style V
chicken korma
grilled beef kebabs
Moorish crunch salad V
mulligatawny
prawn noodle salad
tandoori chicken salad
cashew nuts
pineapple pancake mess V
cauliflower
baked tarka daal V
chicken korma
cavolo nero: winter minestrone V
celery: 7-veg tomato sauce V
chapattis
baked tarka daal V
chard
sag aloo korma V
summer minestrone V
cheat’s pea soup, smoky ham, pasta, mint & feta
cheat’s pizzetta, fennel, rocket & prosciutto
cheese
brilliant boiled eggs, Spanish style V
cheat’s pea soup
giant meatballs
grilled beef kebabs
pasta & 7-veg tomato sauce: ricotta, rocket & pine nuts V
pasta agrodolce V
pea & spinach risotto V
prawn & fennel risotto
ratatouille pie V
spaghetti cake V
spinach, mushroom & risotto soup V
sweet potato fishcakes
veggie Bolognese V
chicken
Balinese chicken curry
chicken & chorizo bake
chicken fajitas
chicken goujons
chicken jalfrezi
chicken korma
chicken tacos
creamy chopped salad
Korean chicken hotpot
Peruvian sweet potato soup
sesame butterflied chicken
spaghetti rosso
spring chicken stew
weekly poached chicken
chickpeas
crispy rice pancakes V
mulligatawny
sag aloo korma V
chillies
African prawn curry
Brazilian fish bake
chicken jalfrezi
chicken tacos
giant meatballs
Japanese miso stew V
mango teriyaki salmon
sausage pasta
toasted Popeye bread
veggie fried rice V
Chinese cabbage
Chinese steak & tofu stew, sticky rice & beans, Szechuan sprinkle
chip butty, cheesy sweet potato, avo & ketchup V
chipolata sausages
sausage pasta
chocolate
chocolate porridge V
chopped charred veg salad, couscous, wraps, feta, mint, nuts & seeds
V
chorizo: chicken & chorizo bake
cinnamon: super creamy smoothie V
coconut
roasted stone fruit, coconut, date & oat crumble V
coconut cream: jerk aubergine & peppers V
coconut milk
coleslaw see slaw
coriander: jerk aubergine & peppers V
corn
chicken tacos
Sri Lankan prawn curry
see also polenta; sweetcorn; tortillas
cottage cheese
brilliant boiled egg, Mexican style V
garlic mushroom pasta V
giant meatballs
Jools’ tuna pasta bake
pasta & 7-veg tomato sauce: flaked tuna, capers & lemon
spaghetti cake V
tomato risotto V
courgettes
ratatouille pie V
spinach pici pasta V
spring chicken stew
summer minestrone V
couscous
Sicilian fish bake
creamy chopped salad, grapes, tarragon, chicken & croutons
cress: prawn & avo cocktail salad
crispbreads: salmon crudo & crispbreads
crispy rice pancakes, curried chickpeas, eggs & coconut salsa V
crispy trout, oats & thyme, horseradish yoghurt, spuds & veg
croutons: creamy chopped salad
crumble: roasted stone fruit, coconut, date & oat crumble V
cucumber
curry pastes: korma, jalfrezi & Thai green V
D
dates
doughnuts: breakfast doughnuts V
E
eggs
black bean soup V
brilliant boiled eggs, 4 delicious & balanced ways V
magic poached eggs, herby smoked salmon
magic poached eggs, truffled mushroom V
veggie fried rice V
English breakfast frittata, bacon, mushrooms, spuds & tomatoes
F
fajitas: chicken fajitas
fennel
cheat’s pizzetta V
fennel seeds
sausage pasta
feta cheese
cheat’s pea soup
grilled beef kebabs
filo pastry: ratatouille pie V
fish
salmon & prawn fish pie
Sicilian fish bake
see also seafood
fish fingers
fishcakes
flatbreads: Navajo soup V
flaxseeds: mango lassi Bircher V
frittata: English breakfast frittata
fruit
fruit ice lollies V
see also individual fruits
fusilli
cheat’s pea soup
pasta & 7-veg tomato sauce: bacon bits, rosemary & balsamic
G
garlic
garlic & thyme chicken, mushrooms, cherry toms & asparagus
tomato risotto V
giant meatballs, sweet tomato & jalapeño sauce
ginger
grapes: creamy chopped salad
green beans
pasta pesto V
spring chicken stew
greens
see also asparagus; broccoli; cavolo nero; chard; kale
grilled beef kebabs, shredded crunch salad, feta & pitta
Guinness: beef & Guinness stew
Gurkha curry, aubergine, sweet potatoes & chickpeas V
H
ham
cheat’s pea soup
see also prosciutto
harissa
hazelnuts
healthy balanced breakfast smoothies V
healthy chicken Kiev, new potatoes, carrots & green veg
healthy chip butty, cheesy sweet potato, avo & ketchup V
honey: breakfast doughnuts V
horseradish: crispy trout, oats & thyme
hotpot: Korean chicken hotpot
I
ice lollies V
iceberg lettuce
Italian super-food burgers, balsamic onions, mozzarella & slaw
J
jalfrezi curry paste V
chicken jalfrezi
jam: amazing stewed orchard fruit & jam V
Jamie’s Italian super-food salad, grains, grilled avo, broccoli &
harissa V
Japanese miso stew, tofu, seaweed, greens & chilli oil V
jasmine rice: Persian veggie pilaf V
jerk aubergine & peppers, rice, beans, coconut & coriander V
Jools’ tuna pasta bake, sweet leeks, fennel & tomatoes
jumbo fish fingers, golden crispy breadcrumbs
K
kale
winter minestrone V
kebabs
grilled beef kebabs
ketchup: healthy chip butty V
kidney beans: jerk aubergine & peppers V
kimchee: Korean chicken hotpot
Korean bibimbap bowl, rice, veg, pork & hot chilli sauce
Korean chicken hotpot, noodles, mushrooms, tofu & kimchee
korma curry paste V
chicken korma
sag aloo korma V
L
lamb
mulligatawny
lasagne: scruffy winter lasagne
leeks
lemongrass
lemons
lentils
mulligatawny
veggie Bolognese V
lettuce
chicken goujons
limes
lychees: fruit ice lollies V
M
macaroni: squash mac ’n’ cheese V
magic poached eggs 2 ways V
mangos
fruit ice lollies V
giant meatballs
maple syrup: strawberry buckwheat pancakes V
meatballs
giant meatballs
pork meatballs
melon: fruit ice lollies V
minestrone: four seasons minestrone V
mint
cheat’s pea soup
grilled beef kebabs
miso: Japanese miso stew V
Moorish crunch salad, couscous parcels, orange & harissa V
mozzarella cheese
cheat’s pizzetta
mulligatawny, rice, spice, lamb, lentils & veg galore
mushrooms
autumn minestrone V
mulligatawny V
veggie Bolognese V
mussels: pesto mussels & toast
mustard: beef & Guinness stew
N
Navajo soup, squash, beans, corn & flatbreads V
noodles
prawn noodle salad
O
oats see porridge oats
okra: African prawn curry
onions
pork meatballs
ratatouille pie V
oranges
Sicilian fish bake
P
pancakes
pancetta: prawn & fennel risotto
paprika
African prawn curry
chicken fajitas
Parmesan cheese
veggie Bolognese V
parsley: super leek & potato soup V
passion fruit
fruit ice lollies V
prawn noodle salad
pasta
cheat’s pea soup
pasta agrodolce V
pasta & 7-veg tomato sauce: asparagus, pea & mint; bacon bits,
rosemary & balsamic; flaked tuna, capers & lemon; ricotta,
rocket & pine nuts V
pasta pesto V
spaghetti cake V
spaghetti rosso
veggie Bolognese V
peanut butter
pearl barley
beef & Guinness stew
spring chicken stew
pears
peas
cheat’s pea soup
mulligatawny
see also split peas; sugar snap peas
peppers
chicken fajitas
chicken jalfrezi
giant meatballs
mulligatawny
pasta agrodolce V
ratatouille pie V
Persian veggie pilaf, saffron, blueberries & borlotti beans V
Peruvian sweet potato soup, corn, peppers, chicken & quinoa
pesto
pasta pesto V
petit pois: pea & spinach risotto V
pici: spinach pici pasta V
pilaf: Persian veggie pilaf V
pine nuts
cheat’s pizzetta V
Sicilian fish bake
pineapple
fruit ice lollies V
pinto beans: Navajo soup V
pistachios
grilled beef kebabs
pitta breads
chicken goujons
grilled beef kebabs
pizzetta: cheat’s pizzetta V
poached eggs
black bean soup V
polenta: Navajo soup V
pomegranate
grilled beef kebabs
poppadoms
mulligatawny
sag aloo korma V
pork
pork meatballs, bread buns, sweet onion & apple gravy
see also bacon; chorizo; ham; sausages
porridge: chocolate porridge V
porridge oats
pork meatballs
potatoes
sag aloo korma V
spring chicken stew
see also sweet potatoes
prawns
African prawn curry
prawn noodle salad
proper chicken nuggets, sweet paprika & Parmesan crumb
prosciutto: cheat’s pizzetta
Q
quinoa
R
radicchio: squash & sausage risotto
ragù: batch minced meat ragù
raisins
pasta agrodolce V
Sicilian fish bake
ratatouille pie, filo, ricotta, basil & almonds V
rice
African prawn curry
chicken jalfrezi
chicken korma
mulligatawny
sag aloo korma V
tomato risotto V
veggie fried rice V
rice flour: crispy rice pancakes V
rice noodles
prawn noodle salad
ricotta cheese
pasta agrodolce V
ratatouille pie V
rigatoni: pasta pesto V
risotto
tomato risotto V
rye bread: avocado on rye toast V
S
saffron: Persian veggie pilaf V
sag aloo korma, sweet potatoes, chard & chickpeas V
salads
grilled beef kebabs, shredded crunch salad
prawn noodle salad
see also slaw
salmon
magic poached egg: herby smoked salmon
salsas
black bean soup V
giant meatballs
sandwiches: healthy chip butty V
sausages
sausage pasta
see also chorizo
Savoy cabbage: scruffy winter lasagne
scruffy winter lasagne, Savoy cabbage & creamy chicken stew
seafood
African prawn curry
prawn noodle salad
seaweed: Japanese miso stew V
seeds
hopped charred veg salad V
see also flaxseeds; sesame seeds
sesame seeds
prawn noodle salad
veggie fried rice V
asparagus, pea & mint V
bacon bits, rosemary & balsamic
cheat’s pizzetta
flaked tuna, capers & lemon
, pasta & 7-veg tomato sauce V
ricotta, rocket & pine nuts V
shepherd’s pie, smashed neeps & tatties
Sicilian fish bake, aubergine, tomatoes, pine nuts & raisins
slaw
smoky veggie chilli, sweet gem & cheesy jacket spuds V
smoothies
soups
black bean soup V
cheat’s pea soup
mulligatawny
Navajo soup V
spaghetti
spaghetti cake V
spaghetti rosso
veggie Bolognese V
spinach
sag aloo korma V
spring minestrone V
split peas: baked tarka daal V
spring chicken stew, loadsa lovely veg, bacon & barley
spring minestrone V
sprouts
prawn noodle salad
see also beansprouts
squash & ricotta ravioli, 7-veg tomato sauce, rocket & Parmesan V
squash & sausage risotto, radicchio, thyme & Parmesan
squash mac ’n’ cheese, crispy crumbs & popped beans V
Sri Lankan prawn curry, tamarind, baby corn & pineapple rice
steak: Chinese steak & tofu stew
stir-fry: sweet & sour stir-fry V
stock: weekly poached chicken, incredible flavoursome stock
strawberries
sugar snap peas
super Brussels sprouts slaw, citrus, flaked salmon, feta & nuts
super greens cannelloni, creamy ricotta & basil sauce V
super leek & potato soup, herb, Parmesan & almond toasts V
super-quick batch pesto, nuts, Parmesan & loadsa basil V
super salad platter, avo, sweet potatoes, broccoli & beets V
super shepherd’s pie, smashed neeps & tatties
super tuna pasta salad, feta & crispy cayenne crumbs
swede: super shepherd’s pie
sweet & sour stir-fry, loadsa sprouts, pineapple & noodles V
sweet potatoes
sag aloo korma V
sweetcorn: creamy chopped salad
Szechuan peppercorns: Chinese steak & tofu stew
T
tacos: chicken tacos
tagliatelle: sausage pasta
tamarind: Sri Lankan prawn curry
tandoori chicken salad, minty yoghurt dressing & poppadoms
tarka daal, cauliflower, split peas & chapatti V
tarragon: creamy chopped salad
Thai green chicken curry, aubergine, baby corn, cashews & lime
Thai green curry paste
toast
avocado on rye toast V
brilliant boiled eggs, British style V
toasted Popeye bread, eggs, vine tomatoes & chilli sauce
tofu
veggie fried rice V
tomatoes
African prawn curry
chicken goujons
chicken jalfrezi
chicken tacos
giant meatballs
mulligatawny
pasta agrodolce V
, pasta & 7-veg tomato sauce: asparagus, pea & mint; bacon bits,
rosemary & balsamic; flaked tuna, capers & lemon; ricotta,
rocket & pine nuts V
ratatouille pie V
sausage pasta
Sicilian fish bake
spaghetti cake V
tomato risotto V
veggie Bolognese V
tortillas
black bean soup V
chicken fajitas
trout
truffle oil
tuna
turmeric: mango lassi Bircher V
V
vanilla: amazing stewed orchard fruit & jam V
veggie Bolognese, loadsa veg, lentils & Parmesan V
veggie fried rice, sesame, tofu & chilli eggs V
veggie Gurkha curry, aubergine, sweet potatoes & chickpeas V
W
warm smoked trout salad, new potatoes, beets & soft-boiled eggs
watermelon: fruit ice lollies V
weekly poached chicken, incredible flavoursome stock
winter lasagne
winter minestrone V
wraps: chopped charred veg salad V
Y
yoghurt
HEALTH & HAPPINESS
alcohol 247, 270
balanced plate 244
bones 254–5
breakfast 246
calcium 254
carbohydrates 246
chewing 248–9
cooking with kids 264–5
dairy 247, 270
eggs 270
energy 245
farmers’ markets 265
fat 247
fibre 247, 252–3
fish 269
freezer 269, 270
fruit 246, 255, 267, 269
fruit juice 260
fussy eaters 266–7
gut health 250–51
hydration 247, 258–9
kitchen equipment 271
mealtimes 249
meat 269, 270
microbiota 250–51
organic food 246, 270
physical activity 247, 255
prebiotics 251
probiotics 251
protein 247
salt 270
shopping 268–9
sleep 247
sugar 260–61
vegetables 246, 255, 267, 269
vitamin D 254–5
vitamin K 255
water 247, 258–9
For a quick reference list of all the dairy-free and gluten-free recipes
in this book, please visit:
jamieoliver.com/super-food-family-classics/reference
Sup Food Fami C a ic
SPECIAL DIET-FRIENDLY RECIPES
For a quick reference list of all the dairy-free recipes in this book,
please see below:
DAIRY-FREE
Quick fixes
Japanese miso stew - tofu, seaweed, greens & chilli oil
Sweet & sour stir-fry, loadsa sprouts, pineapple & noodles
Salads
Korean bibimbap bowl, rice, veg, pork & hot chilli sauce
Curries & stews
Pasta & risotto
Spaghetti rosso, golden chicken & charred green veg
Soups
Korean chicken hotpot, noodles, mushrooms, tofu & kimchee
Kitchen hacks
Batch minced meat ragù, loadsa veg, beans & sun-dried tomatoes
Weekly poached chicken, incredible flavoursome stock
7-veg tomato sauce, packed with hidden goodness
Curry pastes, korma, jalfrezi & Thai green
Amazing stewed orchard fruit & jam, apples & pears, bay, orange &
vanilla
For a quick reference list of all the gluten-free recipes in this book,
please see below:
GLUTEN-FREE
Breakfast
Strawberry buckwheat pancakes, Greek yoghurt & rosemary maple
syrup
Crispy rice pancakes - curried chickpeas, eggs & coconut salsa
Quick fixes
Sri lankan prawn curry - tamarind, baby corn & pineapple rice
Healthy classics
Smoky veggie chilli, sweet gem & cheesy jacket spuds
Salads
Tandoori chicken salad, minty yoghurt dressing & poppadoms
harissa
Prawn & avo cocktail salad, new potatoes, crunchy veg & cress
Warm smoked trout salad, new potatoes, beets & soft-boiled eggs
Super salad platter, avo, sweet potatoes, broccoli & beets
Curries & stews
Sag aloo korma, sweet potatoes, chard & chickpeas
Veggie Gurkha curry, aubergine, sweet potatoes & chickpeas
African prawn curry, Scotch bonnets & sticky okra basmati
Chinese steak & tofu stew, sticky rice & beans, Szechuan sprinkle
Chicken korma, cauliflower & brown rice
Traybakes
Jerk aubergine & peppers, rice, beans, coconut & coriander
Brazilian fish bake, peppers, chillies, tomatoes & paprika
Pasta & risotto
Tomato risotto, garlicky basil sauce
Pea & spinach risotto, mint, cottage cheese & Parmesan
Prawn & fennel risotto, crispy pancetta & chilli sprinkles
Soups
Spinach, mushroom & risotto soup, shattered Parmesan & hazelnut
crisps
Peruvian sweet potato soup, corn, peppers, chicken & quinoa
Black bean soup, poached eggs, salsa & tortillas
Mulligatawny, rice, spice, lamb, lentils & veg galore
Kitchen hacks
Batch minced meat ragù, loadsa veg, beans & sun-dried tomatoes
Weekly poached chicken, incredible flavoursome stock
Super-quick batch pesto, nuts, Parmesan & loadsa basil
vanilla
For a quick reference list of all the vegetarian recipes in this book,
please see below:
VEGETARIAN
Breakfast
Chocolate porridge, Greek yoghurt & fresh seasonal fruit
Brilliant boiled eggs, 4 delicious & balanced ways
Breakfast doughnuts, honey, jammy blueberries & yoghurt
Healthy balanced breakfast smoothies, 4 super-exciting & satisfying
combos
syrup
Pineapple pancake mess, yoghurt, coconut, cashews & lime
Roasted stone fruit, coconut, date & oat crumble
Crispy rice pancakes - curried chickpeas, eggs & coconut salsa
Mango lassi bircher, ginger, nuts, turmeric & fennel seeds
Quick fixes
Pasta pesto, green beans, broccoli & asparagus
Veggie fried rice, sesame, tofu & chilli eggs
Healthy classics
Healthy chip butty, cheesy sweet potato, avo & ketchup
Smoky veggie chilli, sweet gem & cheesy jacket spuds
Ratatouille pie, filo, ricotta, basil & almonds
Salads
harissa
Moorish crunch salad, couscous parcels, orange & harissa
Chopped charred veg salad, couscous, wraps, feta, mint, nuts &
seeds
Super salad platter, avo, sweet potatoes, broccoli & beets
Curries & stews
Sag aloo korma, sweet potatoes, chard & chickpeas
Veggie Gurkha curry, aubergine, sweet potatoes & chickpeas
Baked tarka daal, cauliflower, split peas & chapatti
Traybakes
Persian veggie pilaf, saffron, blueberries & borlotti beans
Jerk aubergine & peppers, rice, beans, coconut & coriander
Pasta & risotto
Veggie Bolognese, loadsa veg, lentils & Parmesan
Tomato risotto, garlicky basil sauce
Garlic mushroom pasta, creamy thyme & truffle sauce
Pasta agrodolce, sweet peppers, salted ricotta & basil
Super greens cannelloni, creamy ricotta & basil sauce
Spinach pici pasta, baby courgettes, tomatoes & pine nuts
Spaghetti cake, sweet aubergine & tomato
Pea and spinach risotto, mint, cottage cheese & Parmesan
Squash mac ‘n’ cheese, crispy crumbs & popped beans
Squash & ricotta ravioli, 7-veg tomato sauce, rocket & Parmesan
Soups
Alphabet tomato soup, fresh basil & Cheddar cheese
Spinach, mushroom & risotto soup, shattered Parmesan & hazelnut
crisps
Black bean soup, poached eggs, salsa & tortillas
Super leek & potato soup, herb, Parmesan & almond toasts
Navajo soup, squash, beans, corn & flatbreads
Kitchen Hacks
Super-quick batch pesto, nuts, Parmesan & loadsa basil
vanilla
For a quick reference list of all the vegan recipes in this book, please
see below:
VEGAN
Quick fixes
Kitchen Hacks
vanilla
VEGAN SWAP-INS
The following recipes can easily be made vegan by swapping in soy
yoghurt and a dairy-milk alternative, where appropriate:
Chocolate porridge, Greek yoghurt & fresh seasonal fruit

Healthy balanced breakfast smoothies - 4 super-exciting &
satisfying combos
syrup
Roasted stone fruit - coconut, date & oat crumble
Mango lassi bircher - ginger, nuts, turmeric & fennel seeds
Moorish crunch salad - couscous parcels, orange & harissa
Super salad platter - avo, sweet potatoes, broccoli & beetsSuper salad
platter, avo, sweet potatoes, broccoli & beets
Baked tarka daal - cauliflower, split peas & chapatti
Persian veggie pilaf - saffron, blueberries & borlotti beans
Jerk aubergine & peppers - rice, beans, coconut & coriander
The following recipes can easily be made vegan by swapping in a

vegan cheese:
Veggie bolognese - loadsa veg, lentils & parmesan

Pasta agrodolce - sweet peppers, salted ricotta & basil
Spinach pici pasta - baby courgettes, tomatoes & pine nuts
Alphabet tomato soup - fresh basil & cheddar cheese
Super leek & potato soup - herb, parmesan & almond toasts
The following recipe can easily be made vegan by removing the

eggs:
Veggie fried rice - sesame, tofu & chilli eggs

ALSO BY JAMIE OLIVER
The Naked Chef 1999
The Return of the Naked Chef 2000
Happy Days with the Naked Chef 2001
Jamie’s Kitchen 2002
Jamie’s Dinners 2004
Jamie’s Italy 2005
Cook with Jamie 2006
Jamie at Home 2007
Jamie’s Ministry of Food 2008
Jamie’s America 2009
Jamie Does . . . 2010
Jamie’s 30-Minute Meals 2010
Jamie’s Great Britain 2011
Jamie’s 15-Minute Meals 2012
Save with Jamie 2013
Jamie’s Comfort Food 2014
Everyday Super Food 2015
FOOD PHOTOGRAPHY
Jamie Oliver
PORTRAIT PHOTOGRAPHY
Paul Stuart
DESIGN
Superfantastic & Penguin Random House
UK | USA | Canada | Ireland | Australia | India | New Zealand | South Africa
Michael Joseph is part of the Penguin Random House group of companies whose addresses can be found at
global.penguinrandomhouse.com
First published 2016

001
Copyright © Jamie Oliver, 2016
Recipe photography copyright © Jamie Oliver Enterprises Limited, 2016
Jacket and studio photography copyright © Paul Stuart, 2016
Archive photography here and endpapers © Jamie Oliver Enterprises Limited, 2016 (David Loftus, Jamie Oliver,
Jools Oliver, Matt Russell)
The moral right of the author has been asserted
Design by Superfantastic & Penguin Random House UK
A CIP catalogue record for this book is available from the British Library
Epub ISBN: 978-0-718-18635-7
jamieoliver.com

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Contents

MAKES 12 PORTIONS Toast the hazelnuts in a dry pan on a medium

Rinse and soft-boil 1 large egg in a pan of bubbling water on a

Soft-boil 1 large egg in a pan of bubbling water on a medium-high

Soft-boil 1 large egg in a pan of bubbling water on a medium-high

Soft-boil 1 large egg in a pan of bubbling water on a medium-high

SERVES 2 Preheat the grill to high. Lay the tomato vines

Peel ½ a ripe banana and place in a blender with ½ an apple, 40g of

SERVES 4 Pour the milk into a blender with the vanilla

Lay a 40cm sheet of non-PVC clingﬁlm ﬂat on a work surface and

Lay a 40cm sheet of non-PVC clingﬁlm ﬂat on a work surface and

SERVES 4 Toast the cashews in a large non-stick frying

SERVES 4 Preheat the grill to high. Wipe the mushrooms

MAKES 12 PORTIONS Preheat the oven to 200°C/400°F/gas 6. Halve

SERVES 4 In a bowl, whisk the yeast into 250ml of

SERVES 4 Crush the cardamom pods, putting just the

1. Spread 1 heaped teaspoon of light cream cheese over 1 x 75g slice

SERVES 2 Trim six wooden skewers so they’ll ﬁt inside a

SERVES 2 Pour 1.2 litres of boiling kettle water into a pan

SERVES 4 If you haven’t done it already, make up a batch

SERVES 4 Preheat the oven to 200°C/400°F/gas 6. Tear 2

Cook 150g of dried wholewheat penne in a pan of boiling salted

Cook 150g of dried wholewheat fusilli in a pan of boiling salted

Cook 150g of dried wholewheat spaghetti in a pan of boiling salted

Cook 150g of dried pasta shells in a pan of boiling salted water

SERVES 2 Place 1 teaspoon of groundnut oil in a cold non-

SERVES 4 If using wooden skewers, soak them for a few

SERVES 4 Trim the spring onions and place in a blender

SERVES 2 Cook the new potatoes in a large pan of boiling

SERVES 2 If you haven’t done it already, make up a batch

SERVES 2 In a bowl, cover the noodles with boiling kettle

SERVES 4 Preheat the oven to 180°C/350°F/gas 4. Cut the

SERVES 2 Put a griddle pan on a high heat. In a bowl,

SERVES 6 Put the mince into a cold casserole pan. Place on

SERVES 6 Preheat the oven to 200°C/400°F/gas 6. Peel the

SERVES 4 Put 1 tablespoon of oil into a bowl with the

SERVES 6 Preheat the oven to 180°C/350°F/gas 4. Finely

SERVES 2 Preheat the oven to 200°C/400°F/gas 6. Wash

SERVES 4 In a bowl, mix the ﬂour with 1 tablespoon of oil,

SERVES 8 Put a large casserole pan on a medium-low heat

SERVES 4 Preheat the oven to 200°C/400°F/gas 6. To

SERVES 4 Wash the potatoes and sweet potatoes (leaving

SERVES 2 Preheat the grill to high. Put an ovenproof

SERVES 4 Preheat the oven to 180°C/350°F/gas 4. Put a

SERVES 4 Peel and ﬁnely chop the onion, place in a large

SERVES 4 Lightly score a criss-cross pattern into both

SERVES 4 Cook the quinoa and rice in pans of boiling

SERVES 4 Pull the middle part of each prawn shell off,

SERVES 4 Preheat the oven to 180°C/350°F/gas 4. Place

SERVES 4 Place the couscous in a bowl and use a speed-

SERVES 4 Toast the sesame seeds in a large deep pan until

SERVES 4 If using frozen prawns, defrost overnight in the

SERVES 4 To save time and washing up, as the potatoes

SERVES 4 Preheat the oven to 180°C/350°F/gas 4. Crush

SERVES 4 Jarred Indian curry pastes are very good and