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  • Seasonal Fruit Compote with Greek Yogurt

    Posted on 11th August 2020

    Ingredients: (Makes 12 portions)

     

    Ingredients 

     

    8 eating apples, peeled, cored and cut into chunks

    4 medium Bramley apples, peeled, cored and cut into chunks

    8 firm pears, peeled, cored and thickly sliced

    250 grams fresh or dried cherries or dried cranberries (no added sugar)

    1 tablespoon of honey (if needed)

     

    Method

     

    Put apples and pears in a saucepan with the honey and 100 mls water.

    Bring to a simmer, gently cook covered, for 15 minutes or until the Bramley apple has become a puree. Stir regularly.

    Stir in the cherries or cranberries for 1 minute, taste and add a little more honey if necessary.

     Can be chilled for 3 days. Serve with Greek yogurt swirled through.

    Chickpea and Feta Pasta Salad

    Posted on

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    Serves 4

     

    Ingredients

    • 200 g fresh pasta
    • 400 g Chickpeas, drained
    • 1 medium Red Pepper, diced
    • 1 medium Yellow Pepper diced
    • 250 g Cherry Tomatoes cut in half
    • ½ whole Cucumber
    • 150 g Feta cheese
    • ½ jar Black Olives (pitted)
    • 1 medium Red Onion, diced
    • 1 handful Parsley

    Dressing

    • 4 tbsp Olive Oil
    • 10 ml white wine vinegar
    • 1 tsp Honey
    • Salt and pepper to season

     

    Method

     

    1. In a large pot of boiling water, cook the pasta as per instructions, drain and leave to cool.
    2. Place the feta cheese aside.
    3. In a large bowl, combine the chickpeas, peppers, tomatoes, cucumber, onion, olives, parsley and the pasta.
    4. For the dressing mix all ingredients in cup, add to the bowl and gently stir.
    5. Mix dressing and pasta dish together and sprinkle some feta on top.
    6. Serve and enjoy!

     

     

    Healthy BlackBerry Crumble

    Posted on 6th August 2020

     

    Healthy Blackberry Crumble with Almond and Oat Topping

     

     

    Crumble filling:

    Approx. 450g blackberries (pick your own!) or other mixed berries. Fresh or frozen.

    1 tbsp maple syrup

     

    Almond and oat topping:

    100g oats

    50g ground almonds

    60 nut butter (unsalted almond or cashew nut butter)

    50ml maple syrup

    Plus Greek yogurt to serve.

     

    1. Preheat oven to 180 degrees C.
    2. Lightly grease a 20cm x 20xm baking tray.
    3. Mix the berries with the maple syrup and evenly add to the baking tray.
    4. Then mix the nut butter and maple syrup in a large bowl. Once mixed, add the oats and almond flour and mix well (you may find using your hands works best).
    5. Then sprinkle the crumble mixture over the berry mixture and bake for approx. 25 minutes, or until the topping is light brown.
    6. Serve with a dollop of Greek yogurt.
    7. Enjoy!

    .

     

    King Prawn Hot-Pot

    Posted on 4th August 2020

     

    Ingredients

    2 tbsp olive oil

    2 tsp fennel seeds

    1 tsp smoked paprika

    Chilli flakes to taste (optional)

    4 carrots, diced

    2 celery sticks, diced

    4 garlic cloves, finely chopped

    2 leeks, thinly sliced

    16 new potatoes sliced in half

    2x400g can chopped tomatoes

    1l hot fish stock, heated to a simmer

    2 skinless cod fillets (about 200g), thawed if frozen, and cut into chunks

    170g raw shelled king prawns

     

    Method

    1.     Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften.

    2.     Tip in the leeks, tomatoes and stock, and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are nearly tender and the sauce has thickened and reduced slightly.

    3.     Add the fish and the prawns and cook for 6-8 mins more until the fish pieces are cooked through and the prawns are pink and cooked through.

    4.     Serve and enjoy!

     

    Serving Suggestion

    Potatoes can be replaced with cannelloni or butter beans if you wish

    Sardines on Sweet Potato Toast

    Posted on

    Serves 4

     

    Ingredients

     

    Olive oil

    4 x 120g cans of sardines in olive oil, drained

    2 large sweet potatoes, washed well

    2 cloves garlic, crushed

    2 large, ripe avocados, pitted, peeled and sliced

    1 lemon, zested and squeezed

    Fresh, chopped parsley

    Sea salt and black pepper to season

     

    Method

     

    1. Cut each sweet potato lengthways into ¾cm thick slices and toast until tender.
    2. Heat 1 tbsp olive oil in a pan and add the garlic and lemon zest. Mix for 60 seconds on a low-medium heat. Add the sardines and heat until warmed through.
    3. Place the sardine mix and parsley onto the sweet potato toast slices and serve alongside sliced avocado with a squeeze of lemon and seasoning.

    Spicy Chicken and Quinoa Salad

    Posted on

     

     

    Serves 4 

     

    Ingredients

     

    4 chicken breasts

    100g plain yogurt

    1 tsp of each  – Turmeric, Cumin, Ginger, Black Pepper and White Pepper

    2 cloves garlic, crushed

    2 red onions, cut into 8

    2 large carrots, cut into thin sticks for roasting

     

    Salad

     

    4 cups cooked quinoa

    200g green beans, sliced

    1⁄2 cucumber, diced

    15g fresh mint, leaves picked and finely chopped

    10g fresh parsley, finely chopped

    60g pitted green olives, sliced

    1 red onion, finely diced

     

    Method

     

    1.     Preheat the oven to 200°C.

    2.     Put the spices, garlic and plain yogurt in a bowl and mix well.

    3.     Put the chicken in a bowl and season well with the spice mix. Use immediately or marinade in the fridge for 1 to 4 hours.

    4.     Transfer to a baking tray along with the onion slices, lemon slices and carrot sticks. Bake for between 25 and 30 minutes, or until cooked through. Once cooked, pour any juices over the cooked chicken and leave to sit in the baking dish for 5 minutes.

    5.     Meanwhile, cook the beans in a pan of boiling water for 5 minutes until tender. Drain.

    6.     Fluff the quinoa with a fork to separate the grains, then stir in the lemon juice.

    7.     Add the beans, the cucumber, herbs (save a little to garnish), olives and onion, and toss everything together well.

    8.     Thickly slice the chicken breasts and pile on top of the couscous. Garnish with remaining herbs.

     

     

    Lemon-spiced chicken with chickpeas

    Posted on 28th July 2020

     

    Serves 4 

     

    Ingredients

    1 tbsp olive oil

    1 onion, halved and thinly sliced

    200g mushrooms, sliced

    4 skinless chicken breasts, cut into chunks

    ½ tsp cinnamon

    1 tsp ground coriander

    1 tsp ground cumin

    zest and juice 1 lemon

    400g can chickpea, drained

    200ml chicken stock

    250g bag spinach

    4 medium potatoes

     

    Method

    1.     Heat the oil in a large frying pan, then fry the onion gently for 5 mins, add the mushrooms after 2 minutes. Turn up the heat and add the chicken, frying for about 3 mins until golden.

    2.     Stir in the spices and lemon zest, fry for 1 more min, then tip in the chickpeas and stock. Put the lid on and simmer for 5 mins.

    3.     Boil the potatoes until tender and mash with a little butter and semi-skimmed milk.

    4.     Tip in spinach and re-cover. Leave to wilt for 2 mins, then stir through. Squeeze over the lemon juice just before serving.

     

    Pork and chickpea stew

    Posted on

     

     

    Serves 4 

     

    Ingredients

    2 tbsp olive oil

    250g pork fillet, trimmed and cut into small cubes

    1 onion, thinly sliced

    1 red pepper, sliced

    2 medium carrots, cut into cubes.

    2 garlic cloves, thinly sliced

    ½–1 tsp smoked paprika

    400g tin chickpeas, drained

    400g tin chopped tomatoes

    1 chicken or pork stock cube

    4 medium potatoes

    300g green vegetable (e.g. broccoli or green beans, or both!)

     

    Method

    1.     Heat 1 tablespoon of the oil in a large frying pan.

    2.     Fry the pork over a medium heat for 2 minutes until lightly browned. Remove from the pan and set aside on a plate.

    3.     Add the remaining oil, the onion, pepper and carrots to the pan. Cook for 5 minutes, or until softened and lightly browned, stirring regularly.

    4.     Add the garlic, paprika, chickpeas and tinned tomatoes. Half-fill the empty tomato tin with water and add to the pan. Crumble in the stock cube and add the pork.

    5.     Bring to a gentle simmer for 10 minutes, or until the sauce has thickened and the pork is fully cooked but tender, stirring regularly.

    6.     While the pork is simmering, cut the potatoes in half and place in a pan with boiling water and boil until tender.  Mash the potatoes with a little olive oil and some milk.

    7.     Serve with the mash potatoes and greens.

     

    Healthy home-made fish and chips

    Posted on

     

    Fish and Chips

     

     

     

    Ingredients

     

    1 baking potatoes, scrubbed and each cut into 8 wedges

    1 tsp vegetable oil

    20g wholemeal breadcrumbs

    1 egg, beaten with 2 tbsp cold water

    1 fillet skinless haddock (or cod)

    80g frozen peas

     

    Method

     

    1. Preheat the oven to gas mark 6/oven 200C/fan oven 180C.
    2. Lightly grease a baking sheet with a little vegetable oil.
    3. Put the potato wedges into a roasting tin.
    4. Add the remaining vegetable oil and toss to coat.
    5. Transfer oven to bake for 35 to 40 minutes, turning them over after 20 minutes.
    6. Meanwhile, sprinkle the breadcrumbs onto a large plate. Dip the fish fillet in the beaten egg, then the breadcrumbs.
    7. Place on the baking sheet, then transfer to the oven when you turn the potatoes, so that the fish cooks for 15 to 20 minutes.
    8. To check the fish is cooked, it should flake easily when tested with a fork.
    9. Put the frozen peas in a saucepan of boiling water and boil for 2-3 minutes
    10. Serve with the fish and “chips”.

     

    Strawberry, Spinach and Avocado Smoothie (snack)

    Posted on 27th July 2020

     

     

    Strawberry, Spinach and Avocado Smoothie

     

    Ingredients

    40g strawberries, fresh or frozen

    40g cucumber

    80g baby spinach – use fresh or frozen

    ½ small avocado, halved and the flesh scooped out

    75ml plain yoghurt

     

    Method

    1. Put all the ingredients in a blender and blend until completely smooth.
    2. You can add protein powder or nut butter for additional protein if you wish.
    3. If it is a little thick, add a drop of chilled water then blitz again.
    4. Pour into glasses and drink straight away.

     

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