Falafel, Tabbouleh & Jalapeno Hummus

falafel ingredients:

1. 2 cups dried chickpeas
2. 1 tbsp cumin seeds
3. 1 tbsp coriander seeds
4. 3 cloves of garlic
5. 1 onion
6. 50g fresh coriander leaves
7. 50g fresh parsley leaves
8. zest of 1 lemon
9. 1/4 tsp cayenne
10. 1/2 tsp salt
11. 1/2 tsp ground black pepper
12. grape seed oil for frying

directions:

1. place chickpeas in a large bowl and fill with water (cover them to a depth of 3 inches). cover the bowl with clingfilm and set aside for 24 hours.
2. check a few times during soaking to see if you need to add more water.
3. once the chickpeas have soaked for 24 hours, drain and rinse well.
4. place cumin and coriander seeds in an dry pan over a medium high heat. cook, shaking the pan frequently, until the seeds give off an aroma and just begin to brown (3-4 minutes).
5. transfer the toasted spices to a mortar and pestle and work until finely ground. set aside.
6. place the drained chickpeas, ground spices, garlic, onion, coriander, and parsley into a  blender and blitz.  
7. stir in lemon zest, cayenne, salt, and black pepper into the ground chickpeas.
8. roll into small balls with your hands. 
9. pour oil into a medium pan over a high heat (the oil should be a depth of 2-3 inches, enough to cover the falafel). allow the oil to get very hot
10. place a clean kitchen towel under a baking rack, this will help to collect the oil as it drains off of your falafel.
11. test the oil with one falafel, the oil should bubble up and sizzle all around it.
12. fry falafel for 2-3 minutes until beautiful golden brown. if your falafel is not completely submerged flip and cook the other side until it’s browned all over. remove the cooked falafel from the oil and drain on the prepared rack. fry the remaining falafel in batches, being careful to not over crowd the pan and drop the temp of the oil.

tabbouleh ingredients:

1. 50g bulgur wheat
2. 50g fresh parsley leaves
3. 20g fresh mint leaves
4. 100g tomatoes
5. 6 spring onions
6. 2 tbsp lemon juice
7. 3 tbsp olive oil
8. a pinch of allspice
9. a pinch of sumac
10. salt and pepper to teste

directions:

1. place the bulgur wheat into a bowl and pour over 100ml of boiling water.
2. cover with a clean towel and set a side for 30 minutes.
3. finely chop parsley and mint. finely dice tomatoes. finely slice spring onions.
4. in a small jug whisk together the lemon juice, olive oil, allspice, sumac, salt and pepper
5. uncover the bulgur wheat and leave to cool.
6. in a large bowl combine the bulgur wheat, parsley, mint, tomatoes and spring onions.
7. once you are ready to serve drizzle the dressing and toss well.

jalapeno hummus ingredients:

1. 3 jalapeno's
2. 5 cloves of garlic
3. 240g chickpeas
4. 1/4 cup tahini
5. 1 lemon
6. 1 lime,
7. 1 tsp cumin
8. pinch of salt
9. 3 tbsp olive oil
10. 20g fresh coriander leaves

directions:

1. preheat the oven to 220*
2. place garlic cloves with skin still on and whole jalapeno's on a baking tray. drizzle garlic cloves with a small amount of oil and roast for 15 minutes, flipping jalapeños half way through cooking to ensure even roasting.
3. once done, remove from oven and set garlic aside.
4. wrap jalapeno's in foil to steam for a few minutes. then carefully peel away skin and remove seeds.
5. once garlic has cooled remove skins.
6. add chickpeas, oil, coriander, salt, cumin, lime, lemon, roasted jalapeño flesh tahini and peeled garlic cloves into blender.  
7. blitz until creamy and smooth, scraping down sides as needed. taste and adjust seasonings as desired.
8. serve falafel with sides off tabbouleh and jalapeno hummus.
9. enjoy!

COCONUT POACHED CHICKEN WITH GREEN PAPAYA SALAD

ingredients:

1. 400ml coconut milk 
2. 2 tbsp lime juice
3. 6 kaffir lime leaves
4. 2 chicken fillets
5. 1 green papaya
6. 20g fresh coriander leaves 

chilli lime dressing:

1. 1 tsp fish sauce
2. 60ml lime juice
3. 2 tsp honey
4. 1 green chilli 

directions:

1. place the coconut milk, lime juice and kaffir lime leaves in a large non-stick frying pan over medium/low heat and stir to combine.
2. add the chicken and cook for 12 minutes each side. allow to cool slightly and refrigerate in the poaching liquid until chilled. 
3. deseed and finely chop the green chilli.
4. for the dressing place the fish sauce, lime juice, honey  and chilli in a bowl. whisk to combine. Set aside. 
5. peel, deseed and shred the green papaya. remove and discard the stems from the coriander.
6. slice the chicken, reserving the poaching liquid. make a bed with the papaya and coriander and top with the chicken. drizzle with the reserved coconut poaching liquid and serve with the dressing and lime wedges. 
7. enjoy!

lemongrass & ginger sea bass with chilli & crispy garlic broccoli

ingredients:

1. 2 sea bass fillets
2. 3 lemongrass stalks
3. 3 red chillies
4. 5 cloves of garlic
5. 3cm piece fresh ginger
6. 1 tsp runny honey
7. olive oil
8. 2 limes
9. 2 kaffir lime leaves 
10. 400g tenderstem broccoli

directions:

1. preheat the oven to 180*. 
2. score across skin side of fillets 4-5 times.
3. thinly slice one of the limes. fold each kaffir lime leaf in half and tear out the central vein to give you two halves. 
4. on a large piece of oiled foil (big enough to wrap it up loosely) make a bed with half the lime slices and layer over one of kaffir lime leafs and one of the fillets skin side down.
5. slice the 3 lemongrass stalks diagonally. thinly slice 2 cloves of garlic. deseed and slice 2 red chilli. peel the ginger and cut into thin strips.
6. put the lemongrass, chillies,  cloves of garlic and ginger into a mortar with the honey and 1 tbsp of the oil. squeeze in the juice of one lime. bash a few times with the pestle until everything’s bruised (there’s no need to grind it finely).
7. season both fillets. scrape out the pounded mixture over both fillets, add a further 1 tbsp of oil and rub everything in. 
8. layer the second fillet over the first skin side up, top with the kaffir lime leaf and remaining slices of lime
9. pull the sides of the foil up to create a loose parcel. crimp the edges to seal, making sure there is some space around the fish.
10. bake for 25 minutes.
11. bring a large pan of salted water to the boil. add the broccoli stalks and cook for 2 minutes then add the florets and cook for a further 2 minutes.
12. thinly slice the 3 cloves of garlic. deseed and slice 1 red chilli
13. gently heat the garlic and 4 tbsp of oil together until the garlic just starts to sizzle and brown, then remove from the heat and add the chilli. 
14. allow the fillets to rest for about 5 minutes before opening the parcel. 
15. drain the broccoli and toss in the garlic oil.
16. serve sea bass with a side of the chilli garlic broccoli.
17. enjoy!

GASPACHO

ingredients:

1. 1 kg very ripe tomatoes
2. 1 cucumber
3. 3 cloves of garlic
4. 50 ml extra virgin olive oil
5. 2 tbsp sherry vinegar
6. salt to taste

directions:

1. dice the tomatoes.
2. deseed and dice the cucumber.
3. mix the diced tomatoes and cucumber with the crushed garlic and olive oil in a large bowl and place in the fridge for 2 hours.
4. after the two hours has passed, blitz in the blender until smooth
5. add the salt and vinegar to taste and stir well.
6. pass the mixture through a fine sieve, then cover and refrigerate for a further 2 hours.
7. serve with garnishes of your choice: a) diced black olives, hard-boiled egg and small pieces of cucumber and pepper b) mint or parsley c) spring onion and cubes of Spanish ham.
8. enjoy!

tofu vietnamese salad

ingredients:

1. 1 tbsp rapeseed oil
2. 4 tbsp peanuts
3. 2 shallots
4. 225g Mooli
5. 225g carrots
6. 6 spring onions
7. 10g fresh mint
8. 10g fresh coriander
9. 225g extra firm tofu
10. 3 tbsp sesame oil

For the dressing

1. 2 red chillies
2. 3 cloves of garlic
3. 1 tbsp maple syrup
4. 1 tbsp rice vinegar
5. 2 limes
6. 1 tbsp fish sauce
7. 3 tbsp rapeseed oil

directions:

1. prep the tofu the day before: wrap the tofu in kitchen towel and place a skillet pan on top, leave alone for 2 minutes for the natural weight of the pan alone to press the liquid from the tofu. place in a sealable bag and then pop into the freezer. take out of the freezer the morning you want to cook it, leave to thaw.
2. juice the 2 limes and pour into a jug along with the: rice vinegar, maple syrup, fish sauce, and oil. finely grate the garlic into the jug and whisk well. deseeded and finely chop the red chillies. stir the chillies into the dressing. set aside.
3. heat 1 tbsp of oil in a small pan and fry the peanuts for 1-2 minutes until golden. remove with a slotted spoon and drain on kitchen paper. set aside.
4. add the shallots to the oil and fry for 3-4 minutes until golden and crisp. drain on kitchen paper and set aside.
5. finely grate the mooli and carrot. shred the spring onions, mint and coriander. place mooli, carrot, spring onions, mint and coriander into a salad bowl and toss well.
6. slice the tofu. heat the sesame oil in a medium pan over a medium to high heat. add the tofu to the pan and fry for 10 minutes, careful turn the tofu to cook the reverse for a further 10 minutes. remove from pan and drain on kitchen paper.
7. drizzle the salad with the dressing and toss.
8. to serve make a bed with the salad, scatter over the peanuts and shallots and top with the tofu.
9. enjoy!

Chicken Thai Green Curry Soup

green curry paste ingredients:

1. 7 green chillies- jalapeño or serano
2. 4 cloves of garlic
3. 2 shallot
4. 3 lemongrass
5. ¼ cup galangal root
6. ¼ cup ginger
7. 3 spring onions
8. 10g parsley including stems
9. 3 kefir lime leaves
10. 1 tbsp ground coriander
11. 1 tsp cumin

directions for green curry paste:

1. de-seed and finely slice green chillies, place into blender. 
2. roughly chop shallot and spring onions, place into blender.
3. peel and grate ginger and galangal into blender
4. crush garlic into the blender
5. smash and slice lemongrass, add to the blender 
6. add parsley including stems, kefir lime leaves, ground coriander and cumin to the blender. 
7. blitz all the ingredients into a paste.
8. use straight away or store in a jar in the fridge for up to 3 weeks.

ingredients:

1. 1 tbsp olive oil
2. 1 shallot
3. ¼ cup green curry paste
4. 1 litre vegetable stock
5. 1 lemongrass
6. 3 slices of galangal
7. 3 kefir lime leaves
8. 2 chicken breast
9. 100g broccoli spears
10. 90g pak choi 
11. 400ml coconut milk
12. 3 teaspoons fish sauce
13. 2 lime
14. 50g basil leaves
15. 100g rice noodles
16. 50g bean sprouts
17. 6 springs onions
18. 2 jalapeño

directions for soup:

1. finely dice the shallot.
2. heat oil in a medium pot, over medium heat and sauté the shallot until golden.
3. add the green curry paste, cook through for 2 minutes.
4. add 950ml of vegetable stock to the pot and bring to a simmer
5. smash lemongrass and finely slice. finely slice galangal and kefir lime leaves
6. place the remaining 50ml of the vegetable stock in a blender along with the lemongrass, galangal and kefir lime leaves and blitz for 1 minute.
7. add the blitzed lemongrass, galangal and kefir lime leaf mix to the simmering pot.
8. place chicken breasts into a shallow pan. pour in enough water into the pan to cover. bring to the boil, then reduce heat and simmer uncovered for 5 minutes. turn off heat, cover and allow to rest for 15 minutes.
9. add the broccolini and simmer until the broccoli is just tender
10. stir in coconut milk
11. juice 1 lime
12. add the pak choi, fish sauce and lime juice.
13. place rice noodles into a large bowl, cover with boiling water and let stand for 3 minutes
14. drain the poached chicken breast and place in cold water.
15. rinse rice noodle thoroughly in cold water and drain. 
16. ladle 1 cup of the simmering broth into a blender along with 30g of fresh basil. blitz for 1 minute.
17. pour the blitzed basil mixture back into he pan simmer for 30 seconds.
18. finely slice spring onions, jalapeño.
19. slice chicken.
20. slice lime into wedges.  
21. to serve add a helping of noodles and bean sprouts into bowls. pour the flavorful broth overtop. garnish lime wedges, spring onions basil leaves & jalapeño.
22. enjoy!

FENNEL, PEAR AND PECAN SALAD

      ingredients: 

1. 1 fennel bulbs
2. 1 pear
3. 200g mixed salad leaves
4. 1/4 cup pecans
5. 1 tbsp wholegrain mustard
6. 1 tbsp dijon mustard
7. 1 tbsp honey
8. 1 lemon lemon juice
9. 4 tbsp extra virgin olive oil
10. sea salt and black pepper to taste 

directions:

1. pre-heated oven at 180 C
2. wash the salad greens and drain well. place in the fridge for 30 minutes to crisp up before using.
3. thinly slice the fennel bulb and place in a  bowl of iced water for 15-20 minutes. set a side. 
4. juice the lemon.
5. combine mustards, honey and 1 tbsp of lemon juice in a small bowl, slowly whisk in the olive oil in a steady but thin stream, whisking all the time to form a emulsified vinaigrette. season with sea salt and freshly ground black pepper to taste.
6. spread the pecans out onto a baking tray and cook in a pre-heated oven for 5-8 minutes until crisp and golden.
7. core and thinly slice the pear. place the slices of pear directly into the remain lemon juice, turning to coat well.  
8. remove pecans from oven and alone to cool for serval minutes.
9. drain the fennel and pat dry with a clean tea towel
10. toss the fennel, pear, toasted pecans and salad greens.
11. Stir through the dressing.
12. serve and enjoy!

chicken satay with hot avocado thai mint super salad.

chicken satay ingredients:

1. 1 tbsp peanut oil
2. 1 onion
3. 3 cloves of garlic 
4. 1 tbsp  fresh ginger
5. 1/2 red chilli
6. 50g crunchy peanut butter
7. 50g natural yogurt
8. 1 tbsp soy sauce
9. 2 free-range chicken breast
10. 4 bamboo skewers

chicken satay marinate directions:

1. cover bamboo skewers with cold water and set side to soak. 
2. prep ingredients: thinly slice onion and garlic, grate ginger and dice the chicken into bite-size pieces
3. heat the oil in a frying pan over a medium-high heat, then add the onions.
4. season with salt and pepper. fry for 5-6 minutes, stirring occasionally.
5. reduce heat, adding garlic, ginger and chilli. fry for 3-4 minutes,
6. set a side to cool 
7. once cool, place in a food processor alongs with the peanut butter, natural yogurt and soy sauce.
8. blitz for 1 minute, to create a chunky paste.
9. set 1/4 of the paste a side to serve as a condiment.
10. put remaining paste in a large mixing bowl along with chicken cubes. coat thoroughly with marinate.
11. marinate for at least 30 minutes. 

sugar free sweet chili sauce ingredients:

1. 85g fresh red chili peppers
2. 40ml cider vinegar
3. 30ml brown rice syrup
4. 1/2 tsp organic onion powder
5. a pinch of salt

sugar free sweet chili sauce directions:

1. finely slice red chillies
2. place chillies into a small saucepan along with cider vinegar, brown rice syrup, onion powder and salt and mix well.
3. place over a high heat, bring to the boil.
4. reduce the heat to a simmer, cover the saucepan with a lid. 
5. simmer for 15 minutes 
6. puree the mixture with immersion blender until smooth.
7. set a side to cool down and then refrigerate.

salad ingredient:

1. 1 avocado
2. 1 handfuls of mixed watercress, rocket & spinach 
3. 10g fresh mint leaves
4. 10g fresh coriander leaves
5. handful of peanuts
6. 6 spring onions
7. 1tsp fresh ginger 
8. 1 lime 

salad directions:

1. remove and discard mint and coriander stems.
2. in a salad bowl toss mint, coriander, watercress, rocket and spinach 
3. slice the avocado and spring onions on the diagonal and place into salad bowl
4. grate the fresh ginger and squeeze half a lime into the already prepared sweet chili sauce. stir well to combined.
5. crush the peanuts with a mortar and pestle 
6. sprinkle half the crushed nuts into the salad and the other half into the satay sauce.

cook chicken:

1. heat the grill on high.
2. thread the marinated chicken onto skewers and place onto a backing tray
3. grill for 8-10 minutes

to serve:

1. dress the the salad with our hot ginger lime sweet chili dressing. 
2. serve the chicken satay along side the thai super salad, with a wedge of lime and a helping of crunching satay sauce.
3. enjoy!

LEMONY KALE AND WHITE BEAN SOUP

ingredients:

1. 1 tbsp olive oil
2. 1 onion
3. 2 cloves of garlic
4. 1 tbsp unsalted butter
5. 1/4 tsp dried rosemary
6. 1/4 tsp dried thyme
7. 1/8 tsp dried oregano
8. 2 small lemons
9. 900ml  chicken stoke
10. salt and pepper to taste
11. 500g cooked cannelini beans
12. 200g cavolo nero 

directions:

1. finely dice the onion
2. heat the olive oil in a large pan over medium heat. add the onion, and cook until soft and translucent. stirring occasionally, crush the cloves of garlic into the pan and cook for another minute or two.
3. add the butter, once the butter melts stir in the herbs.
4. cook for another minute or two until the onions are lightly golden.
5. add the lemon juice followed by the stock and stir to combine.
6. bring the stock to the boil, then reduce heat to a simmer for 15 minutes.
7. season with salt and pepper to taste.
8. drain the 2 cans of cooked cannelloni beans but do not rinse. prep the cavolo nero by removing any rough stems and slice into small pieces
9. add the white beans and cavolo nero. continue to lightly simmer for a further 5 minutes. 
10. serve in a large bowl
11. enjoy!

poached eggs and celeriac salad

ingredient:

1. 1 1/2 tbsp good quality mayonnaise
2. 1 1/2 tsp wholegrain mustard
3. a squeeze of lemon juice
4. 170g  celeriac
5. 1 small beetroot
6. 1tsp capers
7. 1 egg
8. a handful of watercress
9. 1/2 tsp dried shallots
10. a sprinkle of fresh parsley

directions

1. in a bowl, mix the mayonnaise, mustard and lemon juice together thoroughly with a pinch of salt and some freshly ground black pepper, so it all becomes one sauce.
2. peel and quarter the celeriac, then, working quickly, coarsely grate it and stir into the sauce until evenly coated. 
3. stir the capers into the celeriac.
4. coarsely grate the raw beetroot.
5. bring a saucepan of 1 litre of water and 2 tsp of white wine vinegar to the boil.  reduce the heat to a simmer. crack the egg into a small ramekin. stir the water with a spoon create a whirlpool. tip the egg into the centre of the swirling water. cook for 3-4 minutes at a gentle simmer ( 1 bubble just breaking the surface).
6. to serve layer watercress, beetroot, celeriac remoulade, dried shallots, poached egg and parsley leaf.
7. enjoy!

grapefruit-seared tuna with crispy noodles & a side of avocado mango salad

ingredients:

1. 1 tbsp sesame oil
2. 5 tbsp olive oil
3. 2 red chillies
4. 20g fresh coriander
5. 20g fresh mint
6. 1 handful of glass noodles
7. 2 spring onions  
8. 2 pink grapefruits
9. 1 tablespoon fish sauce 
10. 2 tunes steaks
11. 1 mango
12. 1 avocado 

directions:

1. juice the two grapefruits.
2. add the fish sauce to the grapefruit juice. 
3. coat the bottom of a bowl with marinate. add the tuna steaks to the bowl. pour the remainder of the marinate over the top, completely submerge both steaks.  
4. leave to marinate for 40 minutes
5. carefully pour the grapefruit juice from the bowl into a jug
6. dry off the tuna and put to one side.
7. finely chop the chillies
8. for the dressing, also add to the jug: sesame oil, olive oil and chillies. mix well.  
9. finely chop the mint and coriander leaves. put 1/4 of the herbs to one side for garnish. with the remaining herbs pat around the tuna steaks to encrust it. wrap in cling film and place in the fridge.
10. dice the avocado and mango. finely slice spring onions at an angle.
11. boil the glass noodles for 1 minute. 
12. drain and allow to steam dry and cool.
13. add a little olive oil to a hot non-stick pan, add your noodles and leave them until they are nice and crisp on one side. now flip them over and do the same on the other side. 
14. thinly slice the tunas steaks.
15. serve the tuna on a bed of the crispy noodles. sprinkle over herbs and spring onions. add a side of the avocado mango salad and complete by drizzling over the dressing  
16. enjoy!

celeriac soup with crispy kale

ingredients:

1. 1 celeriac
2. 1 onion
3. 1 carrot
4. 1 clove of garlic
5. 3 sprigs of rosemary
6. 800ml of vegetable stock
7. 100g Kale
8. olive oil
9. salt and pepper to taste.

directions:

1. peel and dice onion, carrot and celeriac.
2. pick rosemary leaves and finely chop.
3. set a large pan over a high heat, add a tbsp olive oil.
4. peel and crush a clove of garlic into the pan, along with the diced onion.
5. cook through until translucent, stir throughout to avoid sticking to the pan.
6. reduce to a medium heat. add celeriac, carrots, half of the rosemary and a pinch of salt and pepper. cook for 2-3 minutes stirring occasionally.
7. add vegetable stock and simmer for 20 minutes.
8. ladle 1/3 of the soup into a blender and blitz.
9. repeat placing half of the remaining soup into the blender and blitz.
10. final add the last of the soup into the blender and blitz.
11. season with salt and pepper to taste.
12. strip the kale leaves from their stalks and shred the leaves.
13. place a frying pan over a high heat, add 1 tbsp of olive oil, kale, remaining rosemary and a pinch of salt and pepper.
14. fry, string continually until the kale is crisp.
15. tip kale onto kitchen paper and set aside to drain.
16. to serve ladle soup into bowl and top with crispy kale.
17. enjoy!

Soy, Lemongrass and Chilli Beef Skewers with Mango Salad.

Ingredients:

beef marinate.

1. 500g piece of beef topside
2. 1tsp freshly ground black pepper
3. 3 lemongrass stalks
4. 8 cloves of garlic 
5. 100g shallots
6. 4tbsp dark soy sauce
7. 2tbsp maple syrup 
8. 2 red chillies
9. 1tbsp Sesame oil

mango salad. 

1. 1/4 cucumber
2. 1 small mango
3. 5 spring onions 
4. 1/2 Lettuce 
5. 10g fresh coriander leaves 
6. 10g fresh mint leaves
7. 1 red chilli

salad dressing. 

1. 4tsp lime juice
2. 4tsp fish sauce

to serve.

1. handful of cashew nuts

directions:

1. thinly slice the beef and cut into strips 2.5cm wide.
2. core lemongrass, and finely chop along with shallots. 
3. crush garlic  and place into food processor along with lemongrass, shallots, black pepper, soy sauce, maple syrup.
4. blitz into a smooth paste. 
5. finely chop the chillies. 
6. transfer the smooth paste from the food processor into a bowl and stir in chillies and beef. set aside to marinate for 1 hour
7. cover bamboo skewers with cold water and set side to soak. 
8. finely chop lettuce, coriander and mint leaves. finely slice cucumber, chillies and spring onions (remove and discard cucumber seeds). peel and finely shred the mango.
9. toss the ingredients in a salad bowl and dress with lime juice and fish sauce. 
10. weave 2 strips of beef onto each of the prepped bamboo skewer.
11. place a girdle pan over a high heat. 
12. brush each of the skewers with a fine coat of sesame oil.
13. cook the beef skewers for 1 minute each side until nicely browned on the outside, but still moist and juicy in the centre. 
14. crush the cashew nuts in a pestle and mortar. 
15. serve the  beef skewers on a bed of mango salad and top with cashew nuts. 
16. enjoy! 

Oat & Rye, Strawberry Pancakes

ingredients:

1. 1 cup plain yogurt
2. 2 eggs
3. ½ cup oat flour
4. ½ cup rye flour
5. ½ tsp baking soda
6. 1 tsp coconut flakes
7. 1 tsp chia seeds
8. 2 tbsp coconut oil
9. 1 tsp honey
10. pinch of ground cinnamon
11. pinch of salt
12. strawberries
13. extra coconut oil for frying

directions:

1. place yogurt, eggs, oat flour, rye flour, baking soda, coconut flakes, chia seeds, coconut oil, honey, cinnamon and salt into the kitchen aid mixer, and use the paddle attachment.
2. mix on speed 8 for 2 minutes
3. slice the strawberries.
4. place the frying pan with a dash of oil over a high heat.  reduce to a medium heat as you spoon in the batter and place a strawberry in the middle of each pancake. 
5. fry on both sides until nicely golden.
6. serve with fresh berries and yogurt.
7. enjoy!

Matcha Protein Bars

ingredients:

1. 220g medjoul dates
2. 70g almonds
3. 70g cashews
4. 35g hemp seeds
5. 1 tsp vanilla bean
6. 1 tbsp matcha powder
7. 2 tbsp cacao nibs
8. 35g coconut flake

directions:

1. combine almonds, cashews, hemp seeds, vanilla, and 2 teaspoons matcha powder in food processor and blitz until well-combined. the mixture should stick together like a dough when pressed.
2. add cacao nibs and blitz just enough for cacao to be dispersed throughout.
3. line a bread tin with parchment paper.
4. spoon the matcha dough into the tin. use hands or the back of a spoon to press the mixture down until it is compact and smooth.
5. sprinkle coconut and additional matcha on top and press down with the back of a spoon.
6. place the tin in the fridge for 3 hours
7. remove bars from dish by pulling out parchment paper.
8. slight into bars 

* remember these are a treat or an energy boost for after exercise, avoid eating more than one at any given time.

halloumi, courgette & mint fritter with green harissa, black rice salad

green harissa:

ingredients:

1. 2 green chillies
2. 1/4 tsp cumin seeds
3. 1/4 tsp fennel seeds
4. 1/4 tsp sumac
5. 1/2 tsp chilli flakes
6. 130lm rapeseed oil
7. 15g fresh mint leaves
8. 15g fresh flat leaf parsley
9. 15g fresh coriander leaves
10. 2 lemons
11. 100g peas
12. 2 spring onions
13. 2 cloves of garlic

directions:

1. preheat the oven to 200*
2. place green chillies on a baking tray and roast for 12 minutes. 
3. remove from the oven, wrap in clingfilm and set aside to cool for 15 minutes.
4. meanwhile, toast the cumin and fennel seeds in a dry pan over a medium heat, for 1 minute.
5. using a pestle and mortar, grind the toasted spices together with the sumac and chilli flakes.
6. once the green chillies have cooled, slice the chillies open, remove and discard the core and seeds. peel off the skins.
7. place the chilli flesh, ground spices from the pestle and mortar, the rapeseed oil, the fresh herbs and peas into a blender. zest and juice the 2 lemons, adding both to the blender. peel and crush the cloves of garlic and add them to the blender and finally trim and slice the spring onions, adding those to the blender.
8. blitz the contents of the blender for 1 minute.
9. set the green harissa aside whilst you prep the salad

black rice salad:

ingredients:

1. 100g black rice
2. 3 spring onions
3. 1/3 of a cucumber
4. 20g fresh mint leaves
5. 20g fresh coriander leaves
6. 20g fresh flat leaf parsley
7. 2 jalapeno's
8. 70g peas
9. 3 tbsp green harissa (already prepared)
10. zest of 1/2 lemon
11. squeeze of lemon juice

directions:

1. rinse the rice in cold water.
2. bring a saucepan of salted water to the boil. add the rinsed rice, lower the heat to a simmer and cook for 25-35 minutes.
3. drain the rice and leave to cool.
4. meanwhile, trim and thinly slice the spring onions, cucumber and herbs. 
5. finely slice the jalapeno's
6. place the cooled rice along with the chopped greens and peas into a salad bowl.
7. toss together with 3 tbsp of green harissa, the zest of 1/2 a lemon and a squeeze of lemon juice.
8. set the salad and the remaining green harissa aside while you prep the fritters 

halloumi, courgette and mint fritters:

ingredients:

1. 250g halloumi
2. 1/2 red onion
3. 1 chilli
4. 3 cloves of garlic
5. 20g fresh mint leaves
6. zest of 1 lemon
7. 2 courgettes
8. 3 eggs
9. 150g fresh breadcrumbs
10. 2 tbsp plain flour
11. a dash of rapeseed oil

direction:

1. grate the halloumi into a large bowl.
2. finely dice half a red onion, and add to the bowl.
3. finely chop all the herbs and the garlic cloves and add to the bowl.
4. add the zest of 1 lemon and mix all the ingredient together well.
5. grate the courgettes and wrap in a clean tea towel. squeeze to remove any excess liquid. 
6. break the eggs into a small bowl and lightly beat.
7. place 100g of day old bread into a food processor and blitz for 1 minute.
8. add the courgettes, eggs and breadcrumbs into the large bowl of all ready mixed ingredients.
9. mix together well. cover with clingfilm and leave to rest in the refrigerator for 10 minutes.
10. shape the mixture into egg sized patties. lightly coat in flour, shaking off any excess.
11. warm a dash of oil in a frying pan over a medium heat. cook the fritters in batches for 5 minutes on each side
12. serve on a bed of the black rice salad, with a wedge of lemon and small dish of the green harissa for dipping.
13. enjoy!

golden overnight oats

ingredients

1. 1  1/3 cup coconut milk
2. 1/2tsp turmeric
3. 1/4tsp cardamom
4. 1/4tsp nutmeg
5. 1/4tsp ginger
6. a pinch black pepper
7. 1/4tsp honey
8. 1/4 vanilla bean paste
9. 2tbsp boiling water
10. 100g rolled oats
11. 2tbsp chia seed
12. 2tbsp hemp seed
13. handful of fresh blueberries & raspberries,
14. a sprinkle of mixed seeds,
15. the leaves from 1 fresh sprig of mint 
16. a sprinkle of chopped brazil nuts 

directions:

1. in a medium bowl place the turmeric, cardamom, nutmeg, ginger, black pepper, honey and vanilla bean paste. stir to combine.
2. stir in the boiling water to dissolve the honey.
3. stir in the coconut milk.
4. combine oats, chia, and hemp seeds in a lidded jar, stirring to combine.
5. pour the golden milk into the jar and stir to combine.
6. place the fridge overnight
7. serve with topping of fresh berries, mixed seeds, fresh mint leaves and chopped Brazil nuts.
8. enjoy!

roasted kale, blood Orange & manchego CURADO DOP salad.

ingredients:

1. 200g kale
2. 1 clove of garlic
3. 2tbsp olive oil
4. 1tsp garam masala
5. 1 blood orange
6. 125g manchego curado DOP
7. 1tsp cumin seeds
8. 4tbsp walnut halves
9. 1tbsp honey
10. seed from 1 pomegranate

directions:

1. place a large roasting tin in the oven and preheat at 200* 
2. strip the kale leaves from the woody stems and roughly chop.
3. peel and finely slice the clove of garlic
4. pile the kale and garlic into a large bowl. add 1tbsp olive oil, the garam masala and the zest of one blood orange. 
5. massage the leaves for 2-3 minutes to soften.
6. place kale on warmed roasting tin. crumble the manchego cured dop over the top. Scatter walnuts and cumin seeds over the top.
7. pop in the oven and roast for 8minutes.
8. mean while whisk the honey with the remaining 1tbsp of olive oil and 2tbsp of the juiced blood orange. season to taste
9. to serve sprinkle pomegranate seeds and drizzling the dressing over the top
10. enjoy! 

golden chicken, cavolo nero, giant wholewheat couscous and hummus

hummus:

1. 250g cooked chickpeas
2. juice of 1 lemon
3. 60ml tahini
4. 1 clove of garlic
5. 2tbsp extra-virgin olive oil
6. 1/2 tsp ground cumin
7. salt to taste
8. 30ml water
9. a pinch of paprika

ingredients:

1. 200g cavolo nero
2. 100g giant wholewheat couscous
3. 15g fresh mint ,
4. 1 lemon
5. 2 romano peppers
6. 2 sprigs of fresh oregano
7. 1tbsp ground turmeric
8. olive oil
9. 2 skinless free-range chicken breasts

directions:

1. pick and finely chop the oregano leaves
2. to make the marinade place in the a bowl; the oregano leaves, turmeric, 2 tablespoons of oil and a pinch of sea salt and black pepper. mix well.
3. toss the chicken in the marinade and leave aside. 
4. take the peppers cut off the stem, scoop out seeds and discard.  brush the peppers with oil and place cut side down on a baking tray.  roast the peppers in the pre-heated 200* oven for 18 minutes. remove from the oven and leave to cool.
5. blanch the cavolo nero in a large pan of boiling water until just tender enough to eat but still vibrant in colour, then drain, reserving the water. 
6. pour the reserved cavolo nero water in a large pan and bring to the boil over a medium heat. add the couscous, stir, cover with lid and reduce the heat to a simmer for 8 minutes.  drain and set aside. 
7. slice the roasted peppers, pick and finely chop the mint leaves and stir both into the couscous with the juice of half a lemon. season to taste
8. place a frying pan over a high heat and cook the chicken for 4 minutes on each side,  turning halfway. slice to check the chicken has cooked through.
9. make hummus...

directions:

1. place chickpeas, lemon juice, tahini, a minced garlic clove, 2tbsp extra-virgin olive oil, cumin and 30ml water into a  food processor. blitz for 1 minute, scrape the sides and bottom of the bowl then process for 30 seconds more.
2. season to taste

directions:

• serve the chicken on a bed of cavolo nero,  sides of couscous salad and hummus. finish with a pinch of paprika over the hummus and a lemon wedge
• enjoy!

A wonderful list of foods bodyMethodology advocates for your body

this list contains one fabulously fact as to why each of these wonderful foods are just what your body needs. always keep in mind a balanced diet of 3-4 meals a day, containing a varied selection of foods in moderation has the best effect on the body.

• turmeric- natural anti-inflammatory.
• garlic- boosts function of the immune system. 
• nutmeg- natural brain stimulate and  helps eliminate fatigue, stress, anxiety and depression. 
• fresh watermelon - helps to keep you hydrated and is good for skin and hair.
• oily fish- dietary source of vitamin D, plus Omega-3 fatty acids are absolutely essential for growth and development of the body.
• white tea ( in loose leaves form) - anti-ageing properties & jam packed with antioxidants.
• matcha green tea- increases fat burning, improves physical performance and improves brain function.
• brazil nuts - improve heart health & skin.
• fresh pineapple- treats arthritis by reducing the inflammation of joints and muscles.
• goji berries- boosted immune system and flu protection.
• blueberries- delays ageing  and improve brain function.
• wheatgrass - effective healer and a natural energiser.
• pomegranate- reduce arthritis & joint pain.
• broccoli - improves bone health.
• beetroot - improves heart health.