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    • Summer pesto chicken in a pot

      Posted on

      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.

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