200g of yellow mung dal
100g of white/pearl quinoa, soaked overnight
1 sweet potato, peeled if the skin is tough and chopped into chunks
2 tbsp of ghee (or coconut oil)
1 litre of water
1 tsp of: black pepper, ground coriander, ground cumin, sea salt
2 tsp of: black mustard seeds, cumin seeds, turmeric, fennel seeds, ground ginger or finely chopped fresh ginger
Step 1Soak the quinoa overnight in double the amount of water. When you’re ready to cook, rinse the quinoa and rice until the water runs clear.
Step 2Measure out all of the spices into a cup — this makes it less likely that you'll burn your spices while searching for the others.
Step 3Heat the ghee or oil in a large pot. Add all the spices and sauté together on medium heat for a minute until fragrant. Be careful not to overdo this stage – it's better to err on the side of caution on your first attempt than risk frazzling the spices and making them bitter or burnt.
Step 4Stir in the mung dal and quinoa. Add 4 cups of water, bring to the boil, then reduce to a simmer, lid on.
Step 5Cook for 10 minutes, then add the sweet potato. Continue cooking for another 30 minutes (longer if using whole green mung beans), or until the dal is completely soft (easily squashed between finger and thumb), the kitchari has a porridge-like consistency and the ghee has risen to the top, adding more water if necessary.
Step 6Adjust the seasoning and garnish with fresh chopped herbs or the fresh green chutney if you like.
1 tbsp of ghee or coconut oil
1 onion, finely chopped
2 cloves garlic, minced
3cm piece of fresh ginger, chopped
1 tbsp of ground cumin
1 tbsp of wholegrain mustard
½ tbsp of ground turmeric
1 tsp of ground cinnamon
Pinch of chilli powder
1 carrot, chopped
250g of red split lentils, rinsed
500ml of water
400ml tin of full-fat coconut milk
4 fresh tomatoes, skinned and deseeded, very finely chopped
Juice of 1 lime or lemon
Pinch of sea salt and freshly ground black pepper
Fresh coriander leaves and toasted cashews to serve
Step 1Melt the ghee and gently fry the onion until soft. Add the garlic, if using, and cook until soft. Add the ginger, cumin, mustard, turmeric, cinnamon and chilli and cook for 30 seconds. Add the carrot, and stir through.
Step 2Add the lentils, water and coconut milk. Bring to the boil, then simmer for 20—30 minutes, lid on, but stirring from time to time, until the lentils are cooked.
Step 3Add the tomatoes and cook for few more minutes until they are soft. Add the lime juice, salt and pepper to taste. Serve with coriander and toasted cashews on top, if you like.
1 tbsp of ghee (or coconut oil for a vegan option)
½ large leek, sliced
2-3 tbsp of fresh ginger, finely chopped
2 tsp of cumin powder
2 medium parsnips, chopped into small chunks
1 large or 2 small beets, chopped into small chunks
1 large sweet potato, chopped into small chunks
750ml-1lt of bone broth or veg stock
3 small sprigs rosemary
½ cup of red split lentils
½ tsp of sea salt (if using homemade bone broth, otherwise adjust to taste at the end)
Generous grind of black pepper
Step 1In a large pan, sauté the leeks in the ghee until soft. Add the chopped ginger and cumin and sauté again.
Step 2Add the parsnips first and cook for a few minutes, then add the beetroot and sweet potato.
Step 3Add 750ml of bone broth or veg stock, and the rosemary, split lentils and sea salt if using.
Step 4Bring to the boil, cover and simmer on low for about 20 minutes until the vegetables are completely tender. Carefully remove the sprigs of rosemary and discard.
Step 5Use a stick blender to purée the soup to your liking, adding more hot water, broth or stock if needed. Taste and adjust seasoning, stirring in a generous grind of black pepper and ladle into bowls.
Step 6Dress with extra virgin olive oil, a squeeze of lemon juice and a final grind of black pepper to serve.
100g of low-fat Greek yogurt
1 ripe peach, stoned and chopped
1 tbsp of mild curry paste
¼ tsp of sea salt
150g of cooked chicken, cut into strips
1 apple, cored and chopped
2 celery sticks, chopped
50g of walnuts, chopped
2 spring onions, finely sliced
Handful of parsley leaves, chopped
200g of green beans, cooked and cooled
1 baby gem lettuce, thickly sliced
Step 1Whizz the yoghurt, peach, curry paste and salt in a blender until smooth.
Step 2Empty into a large bowl and mix in the chicken, apple, celery, walnuts, spring onions and parsley.
Step 3Serve the chicken mixture on a bed of beans and lettuce.
1 little gem lettuce, shredded
½ cucumber, chopped
2 carrots, coarsely grated
100g of beansprouts
150g of white and brown crab meat or just white if you prefer
1 tbsp of chopped chives
1 tbsp of white or black sesame seeds
25g of unsalted cashew nuts, chopped
For the dressing:
½ tbsp of groundnut oil
½ tbsp of toasted sesame oil
½ green chilli, finely chopped
1 tbsp of reduced-sodium soy sauce
Step 1Place all the dressing ingredients in a large bowl and mix well.
Step 2Add all the salad ingredients, toss well to combine and taste, adding a little more soy sauce if you like.
1 tbsp of rapeseed oil, plus extra to drizzle
1 onion, finely chopped
3 large carrots, finely chopped
1 tbsp of ground ginger
1 tsp of paprika
½ tsp of ground turmeric
300g of dried lentils, rinsed in cold water
800ml of good vegetable stock
2 tbsp of pumpkin seeds
Pinch of sea salt and black pepper
Step 1Heat the oil in a large saucepan over medium heat and gently sauté the onion and carrots until the onions are translucent.
Step 2Now add the spices and lentils and fry until the spices are fragrant and toasted.
Step 3Stir in the stock and simmer gently for 20 minutes until the lentils are tender. I like this soup as it is, but feel free to blend it if you prefer a smooth texture.
Step 4Season to taste and serve sprinkled with the pumpkin seeds and a little drizzle of oil.
50g of pumpkin seeds
100g of jumbo oats
1 tbsp of sesame seeds
50g of pecans
1 tsp of fennel seeds
¼ tsp of dried chilli flakes
1 tbsp of reduced-sodium soy sauce
1 tbsp of olive oil
1/8 tsp of sea salt
1 egg white
Step 1Preheat the oven to 180ºC. Place all the ingredients in a large bowl, mix well and bread on a small baking tray lined with baking paper – not too thinly or the mixture may burn.
Step 2Bake for 15-20 min minutes, stirring occasionally, until toasted and golden.
Step 3Allow to cool completely on the tray. Store in an airtight container for up to a week.
Small onion, chopped
Red pepper, chopped
Large tomato, chopped
Bag of spinach
100ml of milk
Pinch of paprika
Pinch of chilli
Pinch of salt
Pinch of pepper
Step 1Chop the onion, red pepper and tomato and fry until soft.
Step 2Add the spinach, and wilt down, then remove from heat.
Step 3Break the eggs into a large bowl, then add the milk, paprika, chilli, salt and pepper. Mix well with a fork.
Step 4Mix in the vegetables.
Step 5Grease a muffin tin and divide the mixture between the cups. Bake for 15-20 mins until they are cooked through.
100g of sunflower seeds
100g of pumpkin seeds
100g of sesame seeds
50g of poppy seeds
50g of chia seeds
200g of rolled oats
1 tsp of sea salt
1 tsp of maple syrup
3 tbsp of melted coconut oil
350ml of water
Step 1Preheat your oven to 190°C. Get all your ingredients together, and line two baking sheets with greaseproof paper.
Step 2Combine all the dry ingredients, including one of the optional flavourings if you are using them, and stir well.
Step 3Mix the maple syrup, coconut oil and water together in a measuring cup. Add to the dry ingredients and mix very well, until everything is completely soaked and the mixture becomes very thick.
Step 4Divide between the two lined trays and even out a bit, then put another piece of greaseproof on top. Use a rolling pin to roll out the mixture until it is about 1⁄2cm thick.
Step 5Take the top layer of greaseproof off and use the tip of a sharp knife to score the mixture into rectangles.
Step 6Bake the crackers for 20 minutes. Remove from the oven and flip the sheet over, then peel off the greaseproof to expose the underside of the crackers. Put back into the oven for another 20 minutes. They are ready when they are firm and golden round the edges.
Step 7Allow to cool, then break along the lines where they have been scored.
1 tin of mackerel in tomato sauce
2 tbsp of toasted seeds (sunflower or pumpkin)
Squeeze of lemon juice
Step 1Make the dressing by mixing the lemon juice with the tomato sauce provided with the mackerel.
Step 2Add and the ingredients together and combine. Simple.
160g of wholegrain penne
2 Italian tomatoes
100g of canned tuna
1 bunch of chopped coriander
1 tbsp of chopped parsley
Salt and black pepper
1 tsp of oregano
Extra virgin olive oil
Step 1Zest the lemon. Cut the tomatoes into 1cm cubes. Drain the tuna oil.
Step 2Peel the avocado and cut into 1.5cm pieces. Season with the juice of a lemon.
Step 3Cook the pasta in an abundant amount of salted water, following the package’s timing instructions for al dente. Cool in running water.
Step 4Add all ingredients, season with salt, ground black pepper, lemon zest, oregano and extra virgin olive oil.
2 tbsp of rapeseed oil
1 small red onion, chopped
1 garlic, finely chopped
½ chicken stock cube, made up to 400ml with hot water
1 chicken breast or thigh, sliced
60g of bulgur wheat
5 artichoke hearts, tinned, sliced into 4
4-5 tenderstem broccoli stems, heads removed and stems thinly sliced
1 zest and juice of lemon
Knob of butter
Large handful of parsley, chopped
Salt and pepper