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    • Summer pesto chicken in a pot

      Posted on 8th June 2021

      Serves 4

       

       

      Ingredients

      • 1 Tbsp olive oil
      • 1 onion, chopped
      • 500g boneless, skinless chicken thigh
      • 300g small new potato
      • 425ml vegetable stock
      • 350g broccoli, cut into small florets
      • 350g spring green, shredded
      • 140g peas
      • Bunch of spring onion, sliced
      • 2 TBsp pesto

       

      Method

      1. Heat the oil in a large, heavy pan. Add the onion and gently fry for 5 mins until softened;
      2. Add the chicken, then fry until coloured;
      3. Add the potatoes, stock and some ground black pepper, then bring to the boil;
      4. Cover then simmer for 30 mins until the potatoes are tender and the chicken is cooked;
      5. Add the broccoli, spring greens, peas and spring onions, stir well the return to the boil;
      6. Cover then cook for 5 mins more, stir in the pesto and heat through.

       

       

       

       

       

       

      Pre-prepared breakfast bowl

      Posted on

       

       

      One serving:

      75g Oats

      1 tsp chia seeds

      1 tbsp mixed seeds (e.g. pumpkin, sunflower and flax)

      250ml milk (dairy or non-dairy)

      150g Greek or vegan coconut yogurt (Greek yogurt is higher in protein than Greek-style or other plain yogurts)

      For the morning: a small handful of your favourite chopped fruit and a dollop of Greek or vegan coconut yogurt

       

      Instructions:

      1. Mix all of the ingredients together in a glass container, cover and leave in the fridge overnight.

       

      1. In the morning, take it out of the fridge and top with a dollop of Greek or coconut yogurt and chopped fruit.

       

      1. Enjoy!

       

       

      Roasted Cod with Tomato Cream Sauce

      Posted on

      Serves 4

       

       

       

      Ingredients

      4 cod fillets

      3-4 cloves of garlic

      750g cherry tomatoes, cut in half

      1 tsp extra-virgin olive oil, plus more for drizzling

      ½ onion chopped

      250ml chicken or fish stock

      1 tbsp tomato paste

      60ml low fat crème fraiche

      Handful of chopped parsley

      16 new potatoes

      300g baby spinach

       

      Method

      1. Preheat oven to 200°C and line sheet pan with parchment paper. Add cod fillets, garlic, and cherry tomatoes in a single layer, then drizzle with olive oil. Bake until fish is opaque and cooked through, 15 minutes, then transfer fish to a plate and cover loosely with foil.
      2. Boil the potatoes until soft. Wilt the spinach by placing in a colander and pouring over a kettle of boiling water.
      3. Meanwhile, in a saucepan over medium-high heat combine 1 teaspoon oil, onion, chicken stock and tomato paste. Bring to a boil and simmer, 5 minutes.
      4. Add garlic and half of roasted tomatoes to sauce. Bring to a boil again and simmer, 5 more minutes. Turn off heat; blend until smooth (using stick blender) and stir in crème fraiche.

      Serve cod with tomato cream sauce, remaining roasted tomatoes, spinach and new potatoes. Garnish with parsley.

      Potato salad with asparagus and feta – serves 4

      Posted on

       

      Ingredients

      • 750g small new potatoes, scrubbed
      • Little olive oil
      • 2 bunches asparagus, trimmed
      • 2-3 Tbsp fresh mint, chopped
      • 4 spring onions, finely sliced
      • ½ small red onion, finely sliced
      • 100g feta cheese, crumbled
      • 12 mint leaves

      For the dressing

      • 3 Tbsp extra virgin olive oil
      • 1 tsp Dijon mustard
      • Grated zest and juice of 1 lemon

       

      Method

      1. Heat the oven to 200C;
      2. Cut the potatoes in half and place in the roasting tray;
      3. Drizzle with olive oil and toss well and roast for 30 mins, tossing the potatoes occasionally;
      4. Brush the asparagus with a little oil and then add to the potatoes in the roasting tray. Return to the oven and cook for a further 15 mis, or until the asparagus and the potatoes are tender;
      5. Place the hot potatoes and asparagus in a large bowl with the chopped mint, spring onion, red onion and feta and add some black pepper;
      6. Place the dressing ingredients in a screw top jar and shake well to combine;
      7. Pour the dressing over the salad and toss gently to coat;
      8. Allow to stand until most of the dressing has been absorbed;
      9. Transfer to a serving dish and sprinkle the mint leaves over it;
      10. Serve warm or at room temperature.

       

      Mediterranean prawn stew – serves 4

      Posted on

       

       

      Ingredients

      • 2 TBsp olive oil
      • 300g courgettes, cut into small chunks
      • 750g peppers, deseeded and cut into small chunks
      • 300ml fish stock
      • 350g tomato and basil sauce
      • 90g pitted green olives in brine, drained and chopped
      • 240g frozen cooked king prawns, defrosted at room temperature

       

      Method

      1. Heat the oil in a large frying pan and fry the courgettes and peppers for 10 mins, stirring frequently until softened and lightly browned;
      2. Add the stock and cook for 5 mins;
      3. Stir in the tomato and basil sauce and olives and continue to cook for 5 mins;
      4. Stir in the prawns and cook for 2 mins until piping hot;
      5. Add some black pepper and serve with some wholemeal pitta bread and a mixed salad.

       

       

       

       

       

       

      Chilli Paneer

      Posted on 2nd June 2021

      Ingredients

       

      1 ½ tsp cumin seeds

      400g paneer

      Rapeseed oil

      4 cloves of garlic, crushed

      1 fresh green chilli, very finely sliced

      1 tbsp tomato puree

      ½ tsp sugar

      4 spring onions finely sliced into rings

      1 packet of tenderstem broccoli

      240g brown rice

       

      Method

       

      1. Throw the cumin seeds into a pestle and mortar and roughly grind them to a coarse powder. Next cut the paneer into 2cm cubes. Pour a thin coating of oil (2mm) into a large frying pan and bring it to a high heat. Fry the paneer in batches, turning the pieces until golden brown on each side, and transfer them to a paper-towelled dish. Watch out, as the paneer may spit; if so, half cover the pan with a lid.
      2. Cook the brown rice according to packet instructions.
      3. Put 3 tablespoons of oil into the pan, followed by the garlic, green chilli, cumin and broccoli. Sauté for around 3 minutes on a low heat, stirring occasionally. Add the tomato purée and sugar and stir, then put the paneer back into the pan along with a splash of water. Cover the pan and simmer for a further 5 minutes.

      Take the lid off the pan, add the spring onions and simmer until there is no water left. Serve fresh.

      Honey-dijon chicken with spiced potato salad

      Posted on 1st June 2021

      Serves 4

       

      Ingredients

      16 new potatoes, halved or quartered lengthwise if large (about 1″ thick)

      4 skinless chicken breasts

      1 tsp coriander

      2 tbsp extra-virgin olive oil, divided

      1 tbsp honey

      1 tbsp Dijon mustard

      1 tbsp capers

      1 tbsp chopped fresh parsley, plus more for garnish

      1 tbsp white wine vinegar

      1 bag of mixed salad

       

      Method

      1. Boil or steam potatoes until you can easily insert a fork into the centre, 18 to 22 minutes.
      2. Meanwhile, rub pork on all sides with the coriander. In a large, non-stick pan over medium-high heat, heat 1 tablespoon oil. Cook the chicken breasts turning once, until golden brown and almost cooked through, 6 to 8 minutes. Mix honey and Dijon together in a small bowl and brush onto the chicken, turning and cooking until the glaze coats the chicken and looks matte, about 2 minutes more.

      Toss steamed potatoes with capers, parsley, vinegar and remaining tablespoon of oil. Serve alongside the chicken and salad, sprinkled with additional parsley leaves.

      Jerk BBQ salmon with mango salad

      Posted on

      ngredients

      Jerk paste

      4 spring onions, trimmed and chopped

      1 small bunch of coriander

      3 garlic cloves

      ½ chilli

      1 tsp allspice

      2 tsp cinnamon

      3 tsp soft brown sugar

      25ml cider vinegar

      2 tbsp sunflower oil

      4 salmon steaks

      Mango salad

      2 small mangoes

      4 garlic cloves

      2 cm fresh root ginger

      2 tbsp oil more if needed

      2 tsp grain mustard

      2 tsp caster sugar

      1 green chilli

      1 red chilli

      Coriander leaves

      30 fresh mint leaves

       

      Method

      1. Put everything for the jerk paste into a food processor or mortar and whizz or pound to a purée. Spread this all over the salmon steaks, cover and put in the fridge for a couple of hours.
      2. To make the salad, peel the mangoes and cut the flesh from around the stone. Cut the flesh into slices about 3mm thick and transfer to a bowl.
      3. Pound the garlic and ginger in a mortar. Heat the oil in a frying pan, add the pounded garlic and ginger and gently cook until fragrant. Take the pan off the heat and stir in the mustard. Add this mixture to the mangoes, then gently stir in the sugar, chillies, coriander, and mint. Add a little more oil if you need to moisten it.
      4. Lift the salmon out of the marinade but don’t scrape it off. Barbecue the salmon for about 8 minutes on each side, depending on the thickness of the fish.

      Serve with the mango salad.

       

       

      Caribbean Chickpea Curry with Coconut Rice –

      Posted on

      Ingredients

       

      2 tbsp coconut oil (use vegetable oil if you prefer)

      1 large onion

      1 red pepper, deseeded and chopped

      3 garlic cloves, crushed

      2.5 cm fresh root ginger peeled and diced

      1 red chilli, diced

      2 tbsp curry paste

      1 small bunch coriander

      3 sweet potatoes, peeled and cut into chunks

      1x400g can chickpeas, rinsed and drained

      350g cherry or baby plum tomatoes

      240ml vegetable stock

      300 ml reduced fat coconut milk

      450g spinach, washed and trimmed

      Coconut rice

      1 tbsp olive oil

      1 onion chopped

      225g long-grain rice

      480ml vegetable stock

      300 ml coconut milk

       

      Method

      1. Make the coconut rice: heat the oil in a heavy-based saucepan and cook the onion, stirring occasionally, over a medium heat for about 5 minutes until starting to soften and turn golden. Stir in the rice and when all the grains are glistening with oil, pour in the stock and coconut milk. Bring to the boil. 
      2. Reduce the heat to a bare simmer, cover the pan and cook for 15-20 minutes until the rice is tender and all the liquid has been absorbed.
      3. Meanwhile, make the curry: heat the coconut oil in a large saucepan and cook the onion, red pepper, garlic, ginger and chilli over a low-medium heat, stirring occasionally, for 6-8 minutes until the liquid has reduced and the sweet potato is tender.
      4. Chop the coriander stalks (reserving the leaves) and add them to the pan with the sweet potatoes, chickpeas, tomatoes and stock. Bring to the boil, cover the pan, reduce the heat and cook very gently for 20 minutes until the liquid has reduced and the sweet potato is tender.
      5. Add the coconut milk and spinach and cook for a few more minutes until the spinach turns bright green and wilts into the curry. Chop the coriander leaves roughly and stir into the pan.

      Divide the coconut rice among 4 serving plates and spoon the curry over the top.

      Honey Dijon Salmon and Asparagus

      Posted on 24th May 2021

       

      Honey Dijon Salmon and Asparagus

      Serves 4

       

      1 tbsp cornflour

      1 large knob butter, melted

      2 teaspoon Worcestershire sauce

      4 tablespoons honey

      2 tablespoon Dijon mustard

      Pinch white pepper

      4 (100g) fillets salmon

      1/2 cup chopped walnuts

      400g fresh asparagus, trimmed

       

      1. In a small bowl, combine cornflour, butter and Worcestershire sauce until smooth. Stir in the honey, mustard and pepper.
      2. Place each salmon fillet on a double layer of aluminium foil. Drizzle with honey mixture and sprinkle with walnuts.
      3. Place asparagus around salmon. Fold foil around salmon and seal tightly. Alternatively, bake in a 230 C / Gas mark 8 oven for 15 to 20 minutes. until fish flakes easily with a fork.
      4. Serve with roasted new potatoes.

       

       

       

       

       

       

       

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