Anti inflammatory Nutrition
Inflammation - Your Nutrition Guide Full article is in my bio, free for everyone to download.https://drive.google.com/file/d/1Nq1uaMUcuPHjzLFcrbbEAL0O2AsE-LD4/view?usp=sharing Inflammation is part of the normal immune response by the body and is an essential part of...
Beetroot Hummus
This vibrant hummus goes perfectly with my edamame falafels and makes for a really colourful meal. Ingredients: 400g tin chickpeas 4 cooked baby beetroots 2 tablespoons tahini 2 tablespoons lemon juice (or juice of 1 lemon with grated zest) 2 tablespoons or 30ml extra...
Edamame Falafels wtih Tahini Dressing
I made up this recipe as something unique for my Renew Reset Recharge® programme and wanted to make a falafel from something other than just chickpeas. These falafels can be adapted for people who find that beans and chickpeas hard to digest, simply change the...
Breakast Egg Muffins
Breakfast Muffins are so easy to make and are great for breakfast on the go, especially when you are intermittent fasting. If you are still being strict on the Renew Reset Recharge® and are aiming to continue losing weight; just stick to a plain egg omelette mix and...
Chickpea ‘Snickers’ Style Ice Cream – Plant Based
Chickpea 'Snickers' Style Ice Cream - Plant Based This ice cream has a very unusual ingredient—canned chickpeas! Here me out with this, as there is method to my madness. Chickpeas are very creamy (think hummus) and also contain protein, fibre, phytoestrogens and...
Dragon Fruit (Pitaya) Bliss Balls
Dragon Fruit (Pitaya) Bliss Balls These are a bit of fun as they are so brightly coloured. the great thing about dragon fruit powder is that is is completely natural so you get all the colour, without any of the bad stuff. It is quite eas to get hold off through the...
Chocolate and Cauliflower Protein Shake
Chocolate and Cauliflower Protein Shake This idea happened, because I had too many cauliflowers in my fridge. I decided to freeze one in florets as an experiment to see if this works. This completely works, I promise. And I didn’t need to cook the cauliflower first,...
Creamy Lemon Ice Cream—vegan, no churn, instant
Creamy Lemon Ice Cream—vegan, no churn, instant This is a quick, four ingredient ice cream that is ready instantly and does not need freezing or churning. This is because 3 of the ingredients are already pre-frozen. The result is a super creamy and soft ice cream, but...
Indian Pudas- Chickpea Based Pizzas
These little pizzas take a step away from stodgy traditional pizzas and turns a pizza into something that fits the principles of Renew Reset Recharge®. Traditionally a Puda is an Indian spiced chickpea pancake with vegetables. The base is made from chickpea flour,...
Butternut Soup with Beetroot and Cumin Croutons
Butternut Soup with Beetroot and Cumin CroutonsIngredients, serves 4 1 tablespoon olive oil 2 cloves garlic, crushed 1 onion, finely chopped 3cm piece ginger, grated 1 teaspoon cumin 1 teaspoon curry powder or garam masala 1/2 teaspoon turmeric 1/4 teaspoon cayenne...
Valentine Bliss Balls
Ingredients: 175g Medjool Dates, stoned 150g ground almonds 25g dried coconut 1 tablespoon Pitaya powder 1 tablespoon chia seeds 250g dark or white chocolate Method Add all the ingredients to a food processor and process until smooth. The mixture should stick together...
No-Tuna Mayonnaise
We all know that we should be trying to incorporate more naturally plant based meals into our week. I love doing this, but also want to know that my macronutrients are well balanced and that the meal is nutrient rich. Most vegan swaps tend to be a poor replacement...
Date and Peanut Bombs
These treats are so simple, yet so divine, you will think you are eating something really decadent! It is important to use Medjool dates as they are soft and chewy (a bit like toffee) which give these treats their distinct texture – other dates can be used, but the...
Butternut Squash Chips
Ingredients 1 butternut squash, cut into batons or cut with a crinkle cutter 1 tablespoon olive oil sea salt Method Turn oven to 200°C Peel the butternut squash and cut onto longer batons or crinkle cut. Pop into a baking tray and massage in the olive oil and a little...
Spiced Poached Pears
Poached pears usually involve cooking them in a red wine dredged sugar syrup. While this might taste divine as a treat, I wanted to create something light that can be eaten regularly as a dessert, that is just healthy and not sugary. The star anise really lifts the...
Edamame Hummus
Ingredients 300g edamame beans, defrosted 50g tahini paste 3 tablespoons lemon juice 1 garlic clove 1 tablespoon Tamari soya sauce pinch Himalayan salt 1 tablespoon extra Virgin olive oil 1 tablespoon toasted sesame oil If required 1a2 tablespoons cold water Method:...
Pulled Pork with Cauliflower Mash and Apple Sauce
There are lots of ways of cooking pulled pork, but I just cook it traditionally in the oven. Pulled pork shrinks quite a bit in the oven so allow more weight per person than you would if you were cooking a pork fillet Ingredients 1 shoulder of pork (around 200g per...
Green Smoothie Pancakes
Green Smoothie Pancakes Ingredients, serves 4 140g rolled oats 1 banana (100g approx.) 80g spinach 50g cottage cheese 1 egg 80ml almond milk 1/2 teaspoon vanilla extract 1/2 teaspoon bicarbonate of soda Method Blitz the oats in a food processor for 30 seconds until...
Berry Chia Spiced Smoothie
I really like breakfast smoothies. This one is full of low glycaemic berries, seeds and even anti-inflammatory turmeric for good measure. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It is thickened with Chia and flax seeds rather than banana to keep the sugar level down and is bursting with...
Carrot and Hazelnut Soaked Oats
Carrot Cake Soaked Oats I love trying to eat vegetables at breakfast. Carrots are an easy breakfast choice as they are naturally sweet. Ingredients, serves 1 30g-50g Oats 1 teaspoon chia seeds 1 carrot, grated 1 apple, grated 200-350ml milk (dairy or plant based) ¼...
Supergreen Soup with Green Walnut Pesto
Super-green Soup Ingredients, serves 3-4 30ml olive oil 2 cloves garlic 1 white onion or 3 shallots, finely diced 1 head of broccoli (around 300g) cut into florets 150g frozen peas 700ml vegetable or chicken stock 1 bag of washed, organic baby spinach 1 handful of...
Beef Bolognese with Courgettini
Beef Bolognese with Courgettini Bolognese is normally accompanied with pasta. Many people ask me why I don’t put pasta on my programme. The main reason is that I view pasta as a treat and not an everyday food. It is low in fibre and is a refined carbohydrate. It is...
Tzatziki
Tzatziki Ingredients 250g full-fat Greek yogurt ½ cucumber, grated 1 small glove garlic Salt and pepper Method Grate the cucumber and remove any excess liquid by squeezing it slightly in a clean tea-towel or muslin cloth. Stir the garlic and cucumber into the Greek...
Chicken Tikka Kebabs with Tzatziki
Chicken Tikka Kebabs Ingredients- Serves 2 2 free range or organic chicken breasts 2 bell peppers, cut into chunks 2 medium red onions, cut into 8 pieces 4 tbsp. plain yogurt 2 tbsp. tikka curry pasts Method Mix the yogurt and tikka paste together in a bowl. Cut the...
Overnight Oats – Bircher Museli
Bircher Muesli, Overnight Oats A cool and refreshing breakfast for the summer. Oats contain soluble fibre and are also actually a good source of protein at 12-15g / 100g. This can be made the evening before. Ingredients, serves 1 50g rolled oats 200-350ml milk...
Red Lentil and Coconut Dhal
This is comfort in a bowl and can be eaten on its own or with cauliflower rice during Renew Reset Recharge®. I like to use organic spinach as spinach can have higher levels of pesticides and is often seen on the dirty dozen list. This recipe has coconut milk in it, so...
Cauliflower Tabbouleh
Cauliflower Tabbouleh How to eat half a plate of veggies- make a cauliflower tabbouleh! This works perfectly with my Renew Reset Recharge® programme and it worked really well with Thai fish cakes. Ingredients Serves 4 1 head of cauliflower 1/2 cucumber 20 cherry...
Thai Fish Cakes
These fish cakes are bursting with flavour and are made with pure fish, unlike fish cakes that are often made with more potato than fish. Ingredients-Serves 4 600g fish such as a mixture of salmon or cod 2 tbsp olive oil 2 garlic cloves, crushed 3 cm ginger, grated 1...
Raw Snickers Bars
Raw Snickers Bars These gooey treats are absolutely delicious and contain nothing but healthy ingredients. They do contain sugar though and energy, so if you are going for weight loss, you may want to hold back on this recipe until after the 28 days are up! For those...
Cashew Nut Smoothie
Cashew Nut Smoothie, plant based idea This is a way of using nuts or seeds as a protein source at breakfast. Unlike some nut milks, this is not strained, but stays thick and creamy. You can choose any nut or seed for this milk. I have successfully made nut and seed...
Sea Bream wtih Chinese Spices
This recipe brings life to white fish. You can use any white fish. At time of writing the most sustainable white fish is European Hake, Haddock, Atlantic Cod and Monkfish. This would work with any white fish and possibly also a mild mackerel. Ingredients - Serves 4 4...
Almond and Sunflower Muesli
This is a traditional German breakfast I learned when I lived in Munich for a number of years. Ingredients, serves 2 70-100g mixed nut and seeds e.g. almonds and sunflower seeds. Pumpkin seeds with Brazil nuts work well too. 1 apple or other fruit, roughly chopped or...
Pea Hummus
A fun take on traditional hummus. The peas make this hummus light and creamy. It works well with white fish, bean burgers / falafels, salmon, tofu and even cheese. As an accompaniment, a dip or on some sourdough. It can even be your protein part of the meal if you...
Curried Chickpea Burgers
This recipe evolved after some experimenting in the kitchen. I love a good bean burger, but want the flavour to be robust as beans can be a little bland. For Renew Reset Recharge® this meal counts as your carbohyrate and protein all in one, so no extra carbs allowed...
Tofu Scramble
This is a great alternative if you are intolerant to eggs or choose not to eat eggs for any other reason. Tofu is also a fantastic source of calcium. Ingredients, serves 2 2 teaspoons olive oil 225g natural tofu 2 tablespoons nutritional yeast (with added B12 if...
Harissa Hummus
This is a great way of spicing up your hummus into something different. To make it suitable for my Renew Reset Recharge® Programme, reduce the amount of oil to around 20ml and add a little water to make it smooth and creamy. *Harissa paste is mostly made from roasted...
Halloumi and Chickpea Salad
Halloumi and Edamame Salad This is a great way of eating a mixture of beans and cheese. It is surprisingly filling. I can be served with a sweet potato, in a wrap or just as it is, so it is versatile enough for the wole family. This is also a great packed lunch...
Candida Factsheet
Candida: what it is- the symptoms, the cause and how to achieve a healthy and natural balance using an anti-candida diet
Vegetarian Chilli with Cauliflower Rice
Vegan Chilli with Cauliflower Rice Ingredients, serves 4 2 onions, finely diced 2 cloves garlic, crushed 1 tablespoon olive oil 2 teaspoons cumin 1 teaspoon coriander 1 teaspoon chilli powder 3 medium carrots, diced 2 red peppers, diced 2 tins red kidney beans, rinsed...
Curried Red lentil, Apple and Sweet Potato Soup
Gorgeous delicious red lentil and curry soup. This soup is a bit more than just a soup as it contains some carbs in the form of the sweet potato (so no extra bread allowed if you are trying to lose a few pounds). You may switch the sweet potato for extra butternut...
Nutritional Recommendations for Balancing Hormones Naturally
An essential factsheet to help you balance your hormones naturally, using nutrition and lifestyle recommendations alongside practical advice
Cypriot Lemon Bean Soup
Beans are great in a soup. You can thicken most soups, using a tin of beans and pureeing it, but this soup keeps the beans whole. This is based on a traditional Cypriot soup, often eaten for lunch with extra virgin olive oil and chunks of fresh bread. I used to eat...
Rainbow Salad
Rainbow Salad This colourful salad is a far cry from the sad looking coleslaw you see in the supermarket. By breaking the paradigm and removing the mayonnaise (which, let’s face it, just makes everything a bit soggy) and by adding in some tangy lemon juice and sesame...
Cauliflower Mash
Cauliflower mash is a great way of enjoying all the comfort of mashed potato with all the goodness of vegetables. This recipe is more flavoursome than potato mash in my opinion, and much better for you! Cauliflower is a cruciferous vegetable. Cruciferous vegetables...
Seed and Nut Loaf
This has to be hands-down the BEST gluten-free bread I have ever made. Made entirely from nutrient dense nuts and seeds and using eggs to give it a bread like texture, this bread is amazing eaten with dips (white bean and feta in the photo) as well as with soup....
Butternut, Sweet Potato, Quinoa and Chickpea Curry
This meal is a real one pot – no rice required. It is like a hearty warming soup and a curry all in one. Packed with protein from the chickpeas and quinoa it will keep you full up between meals. Ingredients, serves 6 • 2 tablsp, EVOO (extra virgin olive oil) • 1 large...
Gratitude Smoothie
Smoothies don’t fill you up! but THIS ONE DOES! This combination of chia and flax seeds adds proteins, healthy fats and soluble fibre to the smoothie which all work to keep us full up.
Peanut Butter Banana Bread
Peanut Butter Banana Bread Vegan, Gluten-free if made using gluten-free flour This is adapted from a Madeleine Shaw Recipe, but is a firm favourite in my household. I have made some adjustments. Firstly, I am not a fan of using so much coconut oil. A little is great,...
Cauliflower, Leek and Mustard Soup
Cauliflower, Leek and Mustard Soup This soup is really filling and great for a cold autumn day. This recipe combination tastes really indulgent and a combination of the Dijon mustard and the cauliflower give it a cheese–like flavour. The fresh thyme really gives it an...
Chicken with Tarragon and Dijon Mustard
This is one of my easiest and simplest chicken recipes. I love the warm taste of tarragon combined with the Dijon mustard. It has a taste of French cuisine and is a great way of using up any roast chicken leftovers! You can jazz this recipe up for a dinner party by...
Chocolate Torte (wheat and gluten-free)
This cake tastes incredible and is completely grain, wheat and gluten-free. It uses hazelnuts and almonds as a base with 70% dark chocolate. I am not saying cake is healthy- BUT you can make it healthier by choosing a recipe that is not just sugar, butter and white...
Tomato and Carrot Soup with Halloumi Croutons
This soup is beyond divine. I make it with fresh tomatoes, carrots, a few red lentils and some cayenne pepper. These delicious Halloumi croutons are the brainchild of Melissa Hemsley and are so delicious that I have had to share them! If you are dairy free replace...
Cod served with Tomato, Ginger and Garlic
Ingredients, serves 4 4 pieces cod loin or any other firm white fish 1 tablespoon olive oil 1 onion, finely chopped or 2 shallots 4 cloves garlic 2 thumb sized pieces ginger, grated (around 50g) 400g fresh tomatoes, diced, or 1 tin 1 small red chilli pepper 2...
Butternut, Chickpea, Feta and Rocket Salad
This is one of my favourite winter salads. The turmeric dressing adds warmth to the salad and makes it feel even more satisfying. Ingredients, serves 4 1 butternut squash (choose one with a long bulb if possible) 1 tablespoon olive oil Few sprigs thyme 1 large bag...
Butternut and Sweetcorn Soup
Butternut and Sweetcorn Soup This soup uses butternut and sweetcorn to make it a thick and creamy soup. Ingredients, serves 4-6 1 white onion, finely chopped 2 cloves garlic, crushed 2 tablespoons olive oil and butter (a mixture prevents the butter burning) 1...
Sunshine Soup – Carrot, Sweet Potato Orange, Turmeric
Sunshine Soup - Carrot, Butternut, Orange, Turmeric, serves 4 This soup is light but warming. It was a culmination of ingredients I had in my fridge and fruit bowl and is the ultimate comfort food. The freshly ground pepper contains piperine which enhances the...
Salmon with a Quinoa, Lemon and Walnut Crust
This recipe is a staple in our household and can be enjoyed hot or cold. You can easily double this recipe up and use it on a whole side of salmon. This is great for when you have friends over. It is almost too simple, but always tastes amazing. It contains protein,...
Peanut Fudge – sugar-free
Sugar Free Peanut Fudge I have actually made this completely sugar free for a diabetic friend of mine and they were still absolutely amazing. The peanut part is completely sugar free and the sweetness comes purely from the almond milk and coconut oil. Genius! The...
Beetroot Bliss Balls
These bliss balls are just so vibrant and taste chocolaty and sweet. I couldn’t actually believe how good they tasted when I first made up this recipe! I even think any beetroot haters out there would love these! Ingredients 250g raw, peeled beetroot. Roughly...
Carrot Cake Bliss Balls
Carrot Cake Bliss Balls I am the queen of sneaking vegetables into places they don’t usually belong and this bliss ball recipe is a great example of how to eat more veg! These balls are truly delicious and whilst they still contain sugar from the dates or apricots...
Spinach and Feta Souffles
This is seriously the easiest soufflé recipe I have ever tried and can be rustled up in less than 30 minutes. What is great is that you can make more and keep them for the next day! Ingredients, serves 4 6 medium eggs 150g feta cheese large handful organic spinach...
Beetroot Smash
Beetroot Smash I am always looking for tasty dips/spreads to add to my food. I just love adding 3 things to each of my meals and love to add different colours and flavours to my plate. This has lots of advantages – firstly it increases the amount of different foods I...
Raw Carrot Hummus
Carrot Hummus A nice alternative to chickpea hummus. This version is deliciously light and is tasty as a dip or just to have on the side of the plate. This does well with many vegetarian and vegan meals as well as cheese as it has a slightly sweet flavour. Ingredients...
Savoury Flapjacks
Savoury Flapjack (gluten-free) 200g Carrots, finely grated 200g Courgettes, finely grated 200g Parmesan or Pecorino cheese, finely grated using a special Parmesan grater 200g gluten-free Porridge oats 1 medium onion, finely chopped 2 medium Eggs Small bunch fresh...
Berry Smoothie Bowl
Berry smoothie Bowl – light breakfast option Açai is a superfood berry that is bright red in colour. It adds a strong colour as well as being an antioxidant food. Beetroot is a much less expensive alternative rich in anthocyanins and natural nitrates and is also a...
Green Goddess Bowl
Green Goddess Bowl Ingredients 1 apple, cored1 handful Spinach leaves½ frozen Banana½ ripe AvocadoJuice of 1 Lime1 teasp, Green Superfood Powder I dessertspoon. Tahini or almond butter150ml Coconut water or plain water Method Put all in ingredients in a food processor...
Beetroot soaked oats
Beetroots are a superfood in their own right, and are much cheaper than freeze dried berries such as acai or gogi. Beetroots are rich in anthocyanins (which give them their beautiful colour and are have powerful antioxidant properties) and also natural nitrates which...
Huevos Rancheros
Huevos Rancheros with Guacamole Ingredients, serves 2 4 eggs 1 small bag spinach 1 medium avocado large handful of chopped coriander Guacamole 1 snall ripe avocado juice of ½ lemon salt and pepper Method Start by making the tomato sauce. Fry the onions gently in the...
Avocado Toast with Spicy Seeds
Avocado Toast with Spicy Seeds The problem with avocado on toast for me is that it doesn't contain enough protein. This can mean that traditional avo- toast doesn't fill us up for long enough. Adding the seeds increases the nutrient content - think zinc, iron,...
Root Vegetable Curry
Root Vegetable Curry Root vegetables are full of prebiotic fibre and are good for our guts. Team this curry with cauliflower rice for a warming healthy bowl of comfort food. It is simple enough without the trimmings for a quick lunch, but with all the extras can be an...
Snacky Seeds
Snacky-Seeds Seeds can provide us a crunch over salads and make a protein rich snack on their own. Jazz them up with some spices to make then even tastier Ingredients 100g pumpkin seeds 100g sunflower seeds 10ml olive oil 1 teaspoons curry powder ½ teaspoon chilli...
Raw Chocolate Brownies
Ingredients 150g ground almonds 150g soft dates 50g raw cacao powder 50g Coconut oil 1 teasp. Vanilla Paste 1 pinch Himalayan pink salt Topping: 50g coconut oil 25g raw cacao powder 1 tablsp Maple syrup ¼ teasp. Himalayan pink salt Method Process the...
Chocolate and Peanut Squares
Chocolate and Peanut Squares #refinedsugarfree I made up these little squares on a whim and am very glad I did! Let’s get this straight, the are refined sugar free, but still contain sugar in the form of dried figs and a smidgin’ of maple syrup which you are...
Carrot and Almond Salad (Quick)
Carrot and Almond Salad I love making speedy salads in my food processor for lunch. Really you can chop any hard vegetables into a salad and it certainly breaks the boundaries of a boring green salad. They also can take less than a minute to prepare. The good thing...
Seeded Crackers, gluten-free
Seeded Crackers (gluten-free) Crackers sound ridiculously complicated to make at home, but in fact they are relatively easy to make and taste so good that you wont want to buy them ever again. I adapted these from a Madeleine Shaw recipe. Ingredients 70g Sunflower...
Flaxseed Rolls
Flaxseed Rolls (gluten-free, low carb) Linseeds and flaxseeds are the same thing. These rolls taste remarkably ‘bread-like’ and are naturally gluten-free. The egg gives them a light and springy texture, similar to traditional bread. With no-proving time you can have...
Zingy Slaw
Zingy Slaw This colourful slaw is a far cry from the sad looking coleslaw you see in the supermarket. By breaking the paradigm and removing the mayonnaise (which, lets face it, just makes everything a bit soggy) and by adding in some tangy lemon juice and sesame oil...
Quick Kimchi
I have always avoided making Kimchi as I thought it would be too fiddly and time consuming. I am now a convert as to how easy this is to make in your own kitchen. Kimchi is a Korean version of Sauerkraut that has a spicy kick to it. I like to have both in my fridge at...
Speedy Sauerkraut
Sauerkraut is probably one of the oldest fermented foods in Europe. Sauerkraut literally means ‘sour-cabbage’ in the German language, in fact, it is still so popular in Germany that it can be purchased from wooden barrels at almost all food markets and is still...
Power Balls
Power Balls These energy balls make an ideal pick-me-up. Ingredients (makes around 20) 250g dried Figs or Dates 200g Ground Almonds 50g Raw Cacao powder 25g Chia seeds 50g Flaked coconut 1 tablsp. Coconut oil A few drops vanilla essence Pinch of pink Himalayan salt...
Spicy Bean soup
Ingredients: 1 tablsp. coconut oil 1 large onion, chopped 1 clove garlic, crushed 1 stick celery, diced 2 large carrots, peeled and diced 2x 400g tins cannellini beans, rinsed and drained 1½ tablsp. tomato puree 2 teasp. curry powder ½ tsp. chilli flakes ¾ -1 litre...