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LB Pilates X Pippa Groves

Hi! I’m Pippa and I’m really excited to join forces with Lou and share my passion for nourishing whole foods with you. I’m a big believer that eating should never feel restrictive – it should be about enjoyment, creativity, nourishment, and balance. By working with our bodies and forming positive relationships with food, we are able to support our health in more ways than we can ever imagine.

As I complete my training to become a Nutritional Therapist, I’ll be sharing a selection of simple, delicious, seasonal recipes in Lou’s newsletters, covering breakfast, lunch, dinner and healthy snacks. I know it can be really challenging to stay motivated in the kitchen, particularly during lockdown when we’re at home so much, so I really hope something here inspires you.

Please feel free to get in touch if you have any questions or are in need of any ideas!

Recipes

BREAKFAST

LUNCH

DINNER

SNACK

PROTEIN PACKED CHIA & FLAXSEED BREAKFAST POT WITH HOMEMADE ALMOND & PUMPKIN SEED BUTTER

Out with the porridge, in with this overnight chia & flax breakfast pot - a perfect post-workout, grab n' go protein punch for these warmer days. Chia and flaxseed are both a brilliant source of high-quality protein, omega 3 and fibre, making this a balanced and delicious start to the day. Top with a generous dollop of almond and pumpkin seed butter. This also makes a great afternoon snack - if you're a chocolate lover, add 1 tbsp cacao powder for a tasty but nourishing treat.

Servings: 1 pot Time: 5 min prep – overnight

INGREDIENTS

Breakfast Pot:

2 tbsp chia seeds
2 tbsp ground flax
2 tbsp coconut yoghurt or live Greek yoghurt 140ml plant-based milk
1 tsp cinnamon
1 tsp ground ginger
1cm grated ginger root
1-2 tsp agave/maple syrup

Toppings:

homemade almond & cashew butter
fresh berries
chopped banana
dried figs
walnuts, pumpkin seeds, sunflower seeds coconut flakes
cacao nibs

Homemade Almond & Pumpkin Seed Butter:

Servings: 1 small kilner jar Time: 25 minutes

1 cup almonds
1 cup pumpkin seeds
1 tsp cinnamon
1-2 tsp coconut oil (optional – to loosen if need be)

Alternatives:
walnuts, cashews, hazelnuts, pecans, macadamias sunflower seeds, sesame seeds, hemp seeds ground ginger, ground nutmeg

 


METHOD

For the Chia & Flaxseed Pot:

Simply add all of the ingredients to a small jar and combine thoroughly with a spoon.

Fasten the lid and leave in the fridge overnight, or for at least 30 minutes if you forget to make it the night before.

Enjoy the following morning with your toppings of choice – highly recommend a big dollop of homemade nut butter! possible, soak the buckwheat groats for at least 1 hour (this is not mandatory but increases the nutritional benefit).

 

For the Almond & Pumpkin Seed Butter:

Preheat oven to 180C fan.

Spread out your chosen nuts & seeds on a baking tray and roast for approx. 8-10 minutes until golden but not burnt. Keep an eye as they turn quickly. Remove from oven and leave to cool completely.

Add to a food processor or high-speed blender with any spices and leave to work its magic. This can take up to 15 minutes so be patient! You will need to scrape down the sides every 5 minutes or so.

If the mixture is being stubborn, add 1-2 tsp coconut oil to loosen.

Once smooth and creamy, you’re all done. Pour into an airtight jar and keep in the fridge for up to 2 weeks (trust me it won’t last that long.)

BEETROOT, SPINACH, FETA & WALNUT TART WITH ZUCCHINI RIBBON SALAD

Tart up your Spring with this beets, spinach, feta & walnut delight. Perfect for a lazy al fresco lunch as the warm weather creeps in. This is a favourite combination of mine, full of flavour, texture & nutrition, but you can play around with the filling, such as using goat's cheese instead of feta, or kale instead of spinach. Serve with a fresh zucchini & pomegranate salad.

Servings: 6    Time: 2 hours

INGREDIENTS

Pastry*:
125g plain flour
125g spelt (or wholemeal flour)
1 tsp sea salt
1 tbsp dried oregano
125g butter, cold from the fridge
1 tbsp wholegrain mustard
6 tablespoons ice cold water
*save time and make the day before

Filling:
3 raw beetroot, peeled
1 tbsp coconut oil
1 red onion, sliced
4 garlic cloves, chopped
1 tbsp apple cider vinegar
2 big handfuls spinach (or kale)
salt & pepper
3 eggs, beaten
100g feta, crumbled (or goats cheese/ricotta)
150ml milk (plant based or dairy)
handful of walnuts
drizzle honey or agave

Raw Zucchini Ribbon Salad:

Salad:
4 large zucchini
200g feta, cubed
2 avocados, peeled & cubed
50g pine nuts, toasted
50g pumpkin seeds, toasted
3 tbsp pomegranate seeds

Dressing:
1 large lemon, juice
1 tbsp white wine vinegar
1 tbsp wholegrain mustard
5 tbsp olive oil
1 garlic clove, crushed
2 tbsp capers, drained
1 tsp salt
1 tsp pepper
1 tbsp mint, chopped



METHOD

Beetroot, Spinach, Feta & Walnut Tart

To make the pastry, add the dry ingredients to a food processor and mix well. Add the butter gradually, pulsing as you go, until a rough consistency is formed. Then add the mustard and water, 1 tbsp at a time, until a dough is formed.

Gather into a ball, wrap in cling film and chill in the fridge for at least 30 minutes or overnight.

Preheat oven to 200C fan. On a floured surface, roll out the pastry into a rough circle about 5mm thick. This should be about an inch bigger than your loose-bottomed tart tin (~24cm).

Carefully lay the pastry over the tin and use fingers to press it down. Prick the base with a fork a few times, cover with baking paper and use rice (or baking beans if you have them) to weigh it down. Blind bake for 10-15 minutes.

To make the filling, grate the beetroot using the chunky side of the grater. Set aside between kitchen paper to absorb the liquid.

Melt the coconut oil in a large frying pan and soften the onion for 5 minutes. Add garlic and fry for a minute before adding vinegar, spinach, and seasoning. When the spinach has wilted, remove it from the heat.

Beat the eggs together with milk then crumble in the feta. Mix in the cooked veg and combine well.

Arrange the grated beetroot in a layer at the bottom of the pastry, saving a little extra for sprinkling on top. Pour over the egg mixture, sprinkle over the rest of the beetroot and top with walnuts. Finally, drizzle over a little honey/agave and bake for 30 mins until firm.


Zucchini Ribbon Salad

Make the zucchini ribbons by feeding them through a spiralizer using the slicing blade or simply use a vegetable peeler (takes a little longer). Put into a large mixing bowl.

Add the feta, avocado, and half of the pine nuts, pumpkin seeds & pomegranate seeds.

Combine all the dressing ingredients in a separate bowl and drizzle half of this over the salad. Toss thoroughly until fully coated and transfer to a serving dish,)

Top with the remaining half of pine nuts, pumpkin seeds, pomegranate seeds and drizzle over the remaining dressing.

Serve and be sure to save any leftovers for a batch of fritters the next day!

 

CAULIFLOWER & ALMOND PIZZA WITH ALL YOUR FAVOURITE TOPPINGS

This no-fuss healthy homemade pizza is such a delicious yet nutritious option that still feels and tastes so indulgent. Don't be deceived by the smaller size as the base is extremely filling. You have full license to top with any and all of your favourite things. It's a perfect al fresco lunch or supper alongside a fresh rocket salad. Who needs Deliveroo...!

Servings: 1 per person (2 small portions)  Time: 40 min

INGREDIENTS

Cauliflower & Almond base:

1 cauliflower head (broccoli head would also work!)
100g ground almonds
100g oats (or double up on ground almonds)
1 tbsp dried basil
1 tbsp dried oregano
2 eggs, beaten

Tomato layer:

400g tin chopped tomatoes (good quality/organic if possible)
1 tbsp tomato puree
1 tbsp olive oil
handful of fresh basil
salt & pepper

Topping suggestions:

mozzarella
spinach
kale
mushrooms
anchovies
ham
feta
capers
pine nuts
pumpkin seeds
basil
oregano


METHOD

Preheat the oven to 200C fan.

To make the base, blitz the cauliflower head in a food processor to reach a crumb-like consistency. Add this to a large mixing bowl along with the ground almonds, oats, and dried herbs. Combine well.

Add the beaten eggs and mix everything thoroughly to form a dough.

Pour the sauce over the spinach mixture, combine well and season with salt & pepper.

Split the dough into two evenly sized balls and place on a lined baking tray brushed with a little olive oil. Using your hands, press down evenly to form a thin base (~0.5cm) and pinch around the edge to form a crust. Blind bake for 20 mins.

Meanwhile, put all ingredients for tomato sauce into a food processor and pulse a few times until fully combined. Spread mixture over the cooked pizza bases, add your chosen toppings and pop back in the oven for 10-15 minutes until the toppings are melted/crispy.

Serve with a fresh rocket salad and enjoy!

CREAMY CARAMELISED RED ONION ROASTED GARLIC HUMMUS WITH TOASTED SEEDS

Nothing screams al fresco eating more than a creamy bowl of hummus, and this caramelised onion number definitely tops the list! The sweetness from the onions and richness from the roasted garlic blends perfectly with the nutty flavour from the chickpeas. Needless to say, this is a picnic stable and goes well with flatbread, falafel, crudités, oatcakes or just spoon it straight out of the bowl.

Servings: 1 big bowl   Time: 30 min

INGREDIENTS

5 garlic cloves
1 tbsp extra-virgin olive oil
1 large red onion, peeled & finely sliced
1 tbsp coconut sugar
1 tbsp balsamic vinegar
2 cans chickpeas, drained and rinsed
2 tbsp extra virgin olive oil
1/2 cup tahini
1/2 lemon, juiced
4-6 tbsp water
salt & pepper
toasted pumpkin & sunflower seeds

 

 


METHOD

Preheat the oven to 180C fan. Cut the very tops off the garlic cloves to expose the flesh. Place on a baking tray, drizzle with a little olive oil, and roast for 20-30 minutes until the garlic is soft. Leave to cool then squeeze out the flesh.

While the garlic is roasting, heat the olive oil in a pan over medium heat and add the onion. Cook until the onion starts to brown, stirring continuously. Reduce the heat, then add the coconut sugar and balsamic vinegar and continue to cook until the onions are completely soft, translucent and caramelised.

Add the chickpeas, tahini, garlic, olive oil, lemon juice, and half of the caramelised onion to a food processor. Pulse until fully combined then add the water, 1 tbsp at a time, to form a smooth, thick and creamy mixture. Season to taste.

Pour into a bowl and top with the remaining caramelised onion, toasted seeds and a final drizzle of olive oil.

 

BREAKFAST

LUNCH

DINNER

SNACK

Spiced Masala Omelette with Red Onion, Cherry Tomatoes & Coriander

For many of us, opting for a savoury breakfast is a rarity, but in India, they pride themselves on delicious dosas, omelettes and sambas every morning. Omelettes, in particular, are such a simple and delicious way to include an array of fragrant spices into your diet. Packed with protein and antioxidants, this is a highly nutritious way to start the day and a great option for anyone following a ketogenic diet. Next time you habitually reach for the cereal box, why not think twice and give this a go...

Servings: 1 omelette Time: 15 minutes

INGREDIENTS

2 eggs
1/4 tsp garam masala
1/4 tsp ground cumin
1/4 tsp ground turmeric
sprinkle chilli flakes (optional)
salt & pepper
1/4 red onion, peeled & finely diced
2 cherry tomatoes, soft centre removed & finely chopped
1 tbsp coriander, chopped
olive oil, coconut oil, or butter

To serve:

spinach
seeds
squeeze lemon


METHOD

Whisk the eggs in a bowl. Add the spices and a generous grind of salt and pepper and whisk again.

Chop the onion, cherry tomatoes and coriander and add these to the egg mixture. Combine thoroughly.

Melt a little oil or butter in a medium non-stick frying pan over medium heat and pour in the egg mixture.

Fully coat the base of the pan by swirling the eggs around, and let the mixture cook for about 20 seconds.

Then push the outside into the middle and tilt the pan again to allow it to fill back up with the runny egg.

Repeat a few times until the egg has just set.

At this point, you can fold the omelette in half or slip it straight on to your plate in its original form.

Serve straight away with spinach, seeds, a generous drizzle of extra virgin olive oil and a good crack of black pepper.

One-pot Cauliflower & Cashew Dahl with Spinach and Green Garbanzo Beans

One of those timeless one-pot meals and a great way of dosing up on some anti-inflammatory, immune-supporting spices. The recipe is very forgiving so don't worry if you leave out a spice or two. Equally, you can replace green garbanzo beans with peas if you can't find these; both are excellent sources of plant-based protein and add in a little bit of crunch. I love a warming bowl of this at lunch, but it makes a great dinner too!

Cauliflower & Cashew Dahl copy

Servings: 4 Time: 1 hour (including cooking time)

INGREDIENTS

1 tbsp coconut oil
1 small red onion, diced
3 garlic cloves, sliced
1 thumb grated ginger
2 tsp garam masala
1 tsp of cumin
1 tsp of coriander
1 tsp of turmeric
1 tsp cinnamon
1-2 tsp chilli flakes
1 tsp of mustard seeds
3-4 curry leaves
250g red lentils
1 small cauliflower head, cut into bitesize chunks
8 cherry tomatoes, quartered
800ml vegetable stock (good quality eg Kallo)
100g spinach
50g green garbanzo beans, frozen (or peas)
3 tbsp cashew nuts, roasted
squeeze of lemon, juice

 

To serve:

dollop greek yoghurt
fresh coriander
toasted seeds
fresh chilli, sliced


METHOD

Heat the coconut oil in a large heavy-bottomed pan, add the onion and cook on medium heat for 5-10 mins until they begin to soften.

Add the garlic, ginger, and all the spices and cook for a further 5 minutes, being careful not to burn them (add a little water if it’s getting dry).

Rinse the lentils then add them to the pan along with the cauliflower, cherry tomatoes and stock. Season with salt & pepper and simmer for 30+ minutes depending on how much time you have. Go longer for maximum flavour infusion, adding a little more water if it’s getting too thick.

About 5 minutes before serving, stir through the spinach, and garbanzo beans until defrosted but still with a slight crunch. Add a squeeze of lemon and serve with your choice of toppings!

Aromatic Chicken, Aubergine & Almond Curry with Green Beans and Greek Yoghurt

The combination of the ground almonds with the spices make for a wonderfully nutty aromatic curry. This recipe doesn't use any coconut milk, which I find can often mask the unique flavours of the spices, so it feels really rustic and authentic. If you're vegetarian/vegan, simply leave out the chicken and add another aubergine or courgette - you won't feel short-changed!

Servings: 4 Time: Approx. 1 hour

INGREDIENTS

2 tsp ground turmeric
2 tsp garam masala
1-2 tsp dried chilli flakes
1 cinnamon stick
1 tsp cumin seeds
1 tsp ground coriander
5 cardamom pods, crushed and shells removed
1 tsp fenugreek seeds
1 tbsp curry leaves, crushed
5 garlic cloves, grated
1 inch ginger, grated
100g ground almonds
2 tbsp coconut oil
3 chicken breasts, sliced
1 aubergine, cubed
600ml vegetable stock
1 tin chopped tomatoes
200g cherry tomatoes
2 tbsp tomato purée
250g spinach, torn
salt and pepper

To serve:

brown rice
green beans
greek yoghurt
mango chutney
toasted flaked almonds
coriander
onion bhaji


METHOD

Heat a heavy-bottomed pan and add all of the spices, ginger, garlic and ground almonds. Toast for 5 minutes on low-medium heat to draw out the aromas of the spices. At this point, there will be a gorgeous smell filling the kitchen!

Next, add the coconut oil, stir for 2 minutes until fully melted, then add the chicken strips and aubergine cubes and mix thoroughly through the almond spice mixture until completely coated.

Add the stock, tinned tomatoes, cherry tomatoes, and tomato purée. Season well with salt and pepper.

Cover and simmer for 30 minutes until the cherry tomatoes have broken down to form a thick sauce and the chicken is cooked through.

Fold the spinach through a few minutes before you’re ready to serve.

Serve with brown rice, green beans, mango chutney, a big dollop of yoghurt and a scattering of toasted almond flakes and coriander. You can also add a cheeky homemade onion bhaji (see separate recipe).

Baked Cumin, Ginger & Turmeric Onion Bhajis

Onion bhajis are often seen as that naughty but nice addition to a weekend curry. Despite not being deep-fried, these oven-baked delights still have the crunch, flavour, and satisfaction of the traditional Indian delicacy and can be enjoyed guilt-free on any night of the week. As always, feel free to mix and match with your favourite spices at home. The chilli content in this recipe is fairly modest, so please up the ante if you can handle it!

Onion bhajis

Servings: Roughly 10 bites depending on size   Time: 1 hour

INGREDIENTS

2 tbsp coconut oil
2 large or 3 small white onions, peeled and sliced (0.5cm thick)
1 tsp ground cumin
1 inch ginger root, grated
1 tsp ground turmeric
1/2 tsp ground coriander
1/2 tsp paprika
1/2 tsp chilli powder
1/2 tsp chilli flakes
1/2 garlic granules (optional)
120g chickpea or plain flour
squeeze lemon juice
water (up to 50ml)
squeeze lemon juice

 

To serve:

raita
mango chutney


METHOD

Preheat oven to 180°C fan. Line a baking tray with parchment and lightly coat with oil.

Heat the coconut oil in a large frying pan and add the onions. Cook over a medium heat for 10 minutes, then add roughly half of the spices. Cook for another 5 minutes until onions are translucent and softened and the spices are fragrant.

Add onions to a large mixing bowl along with the remaining spices, flour, lemon juice, and a generous grind of salt and pepper.

Combine everything well with your hands and very slowly add water until a thick paste is formed (up to 50ml). If it gets too runny add more flour.

Spoon a tablespoon of the mixture on to the lined tray until all the mixture is used up.

Bake for 35-40 minutes, until the bhajis are nice and crisp. Remove from the oven, leave to firm up for a couple of minutes then loosen with a spatula. Enjoy alongside a curry, dahl or simple dunked in raita or mango chutney.

BREAKFAST

LUNCH

DINNER

SWEET TOOTH

Chunky Nut Butter Granola with Dried Figs and Coconut Flakes

Packed to the brim with nutrients, flavours and textures, it's always worth having a jar of this granola on ice. Although, trust me, the jar won't be full for long! This is my absolute favourite granola recipe - not too sweet and uses a whole variety of nuts, seeds, spices, dried fruits and almond butter. It's very forgiving so you have full creative licence to play around with what you have at home. Serve for breakfast with coconut yoghurt, berry chia jam or just dive straight into the jar for an afternoon snack.

Servings: 1 large jar   Time: 40 minutes

INGREDIENTS

Dry:

150g rolled oats
150g raw buckwheat groats
200g mixed nuts (almonds, cashews, walnuts, hazelnuts, pecans), roughly chopped
40g pumpkin seeds
40g sunflower seeds
3 tbsp sesame seeds
2 tbsp chia seeds
2 tbsp ground flax
1 tsp cinnamon
1 tsp ground ginger pinch of salt

Wet:

5 tbsp coconut oil
60ml maple syrup or agave
3 tbsp almond butter (peanut works too!)
2 tbsp water

Toppings:

5 dried figs, chopped
3 tbsp coconut flakes or experiment with goji berries, cacao nibs, raisins


METHOD

Preheat oven to 160 C fan.

Combine all the dry ingredients in a large mixing bowl.

Gently melt the coconut oil in a saucepan. Remove from heat and stir in the maple syrup, nut butter, and water.

Pour this over the dry ingredients and, using your hands or a wooden spoon, mix thoroughly until everything is fully coated.

Spread mixture out evenly on a lined baking tray and press mixture down with the back of a spoon (this makes for slightly chunkier granola).

Bake in the oven for 20-25 minutes until golden. Remove from oven and leave to cool before breaking up into chunks and adding your toppings. Store in an airtight jar.

Serve with live yoghurt and homemade chia berry compote, or enjoy as a snack straight from the jar.

Herby Pea, Spinach & Chilli Fritters with Tahini Yoghurt and Maple Balsamic Mushrooms

A fresh, seasonal lunch, bursting with colour and a wonderful array of nutrients. Peas are probably one of the most underrated vegetables out there, rich in plant protein and fibre to keep you satisfied all afternoon. Keep a pack in the freezer and you'll always be sorted for a quick & easy lunch. As with most recipes, feel free to customise to your own taste. Crumbled feta would be a great addition to the fritters!

Servings: 2   Time: 30 minutes

INGREDIENTS

Fritters:

100g peas, fresh or frozen (~1 cup)
4 eggs
2 handfuls spinach, roughly chopped
2 garlic cloves
2 tbsp mint leaves
2 tbsp dill
2 tbsp spelt flour (or plain)
1-2 tsp chilli flakes (optional, depending on spice tolerance!)
50g feta (optional) salt & pepper olive oil

Tahini yoghurt:

1 tbsp tahini
1 tbsp greek yogurt
1 tsp apple cider vinegar
1 tbsp cold water (or more if necessary) squeeze lemon crack of pepper

Maple & balsamic mushrooms:

1 tbsp olive oil / coconut oil
4 chestnut mushrooms, finely sliced
1 tsp maple syrup
1 tsp balsamic vinegar salt & pepper


METHOD

In a bowl, pour boiling water over the peas, leave for 2 minutes, then drain.

Blend the eggs, half the peas, one handful of spinach, garlic and half the herbs to form a bright green mixture.

Pour this into a bowl and add in the remaining peas, spinach, herbs, flour, chilli flakes, salt and pepper. Combine everything thoroughly and season with salt and pepper.

Heat the mushrooms in a pan with a little olive oil, salt & pepper. Once they start turning soft, add the maple syrup and balsamic and cook for 5 more minutes until caramelised.

As the mushroom are cooking, start on the fritters. Heat a little olive oil in a frying pan and spoon on approx. 2 tbsp mixture per fritter. You can do this one at a time or two if you can fit! Cook each fritter for about 2-3 minutes on each side until slightly golden.

Finally, mix the yoghurt ingredients together, stirring continuously when adding the water, until smooth and creamy.

Top the fritters with the tahini yoghurt, mushrooms, extra dill/mint, and a scattering of pomegranate and sesame seeds.

Serve with a fresh rocket salad.

Spring Salmon stuffed with Spinach, Feta, Red Onion & Pine Nuts

This simple yet powerful combination of flavours & textures will melt in the mouth and leave you feeling amazing.Just a bonus then that's its high in omega 3 and takes less than 30 mins to make. This recipe works with individualsalmon fillets or you can try stuffing a whole salmon fillet if you're hosting. For any vegetarians/vegans, make thesame filling and bake this in red pepper, aubergine or butternut squash (will require a little extra cooking time).

Servings: 4   Time: 25 minutes

INGREDIENTS

2 tsp olive or coconut oil
1 small onion, finely chopped
2 cloves garlic, minced
2 tbsp pine nuts
3 handfuls spinach 40g feta, crumbled
4 salmon fillets drizzle olive oil salt & pepper

To serve:

spring greens
quinoa or bulger wheat
pumpkin seeds
pomegranate seeds


METHOD

Preheat oven to 180 C fan.

Heat the oil in a frying pan over medium heat and gently sauté the onions and for a few minutes. Next, add the garlic andpine nuts and cook for a further ~3-4 minutes until the onions are translucent, being careful not to burn.

Add the spinach until wilted, then remove from the heat and stir through the feta. Finish with a good sprinkle of salt & pepper.

Using a sharp knife, make the pockets in the salmon by cutting down the middle of one side lengthways, ensuring you don’t pierce the flesh on the other side.

Lay each fillet out on a lined baking tray and generously spoon the filling into each salmon pocket.

Drizzle with a little olive oil and a crack of salt & pepper. Bake for ~12 minutes until the salmon is just cooked and flakesoff.

Serve with a selection of spring greens, quinoa and a scattering of seeds.

Fudgy Cacao and Hemp Protein Bites

In the rising era of home workouts, it's more crucial than ever to have some nourishing, energy-boosting snacks tofuel your body & mind. These little power balls are packed with protein, healthy fats, fibre, and a whole bunch ofvitamins & minerals. A special shout out to hemp seeds as a complete protein (containing all nine essential aminoacids) to support you with that all-important muscle repair. Chia & flax seeds are optional but I tend to add them tojust about anything to reap their health benefits. These bites are also a lovely gift for someone in need of ahomemade boost

Servings: 18-20 bites   Time: 30 min

INGREDIENTS

80g walnuts
80g almonds
1 tbsp pumpkin seeds
1 tbsp chia seeds
1 tbsp flax seed
3 tbsp hemp seeds
6 tbsp cacao powder
3 tbsp almond butter (or peanut)
200g pitted medjool dates, chopped(approx 8-9 dates)
1 tbsp coconut oil, melted

extra hemp seeds to coat

 


METHOD

Add the walnuts, almonds, pumpkin, chia & flax seeds to a food processor and pulse to form a fine crumb.

Next, add the hemp seeds and cacao powder and pulse a few times to fully combine but leaving the hemp seeds relatively intact.

Finally, add the dates, nut butter, and coconut oil. Pulse again until a sticky mixture has formed (give it a taste and addmore cacao/nut butter if you fancy!)

Using your hands, gently roll approx. 1 tbsp of mixture into a ball (damp hands works best to prevent it from sticking).Roughly coat them in extra hemp seeds and spread them out on a baking tray/ plate that will fit in the freezer.

Pop them in the freezer to firm up for 30 minutes then move to the fridge where they can be stored in an airtight containerfor 1-2 weeks.

BREAKFAST

LUNCH

DINNER

SWEET TOOTH

GUT-LOVING BUCKWHEAT PORRIDGE WITH STEWED APPLE, LIVE YOGURT, CHIA BERRY COMPÔTE & WALNUTS

Bursting with antioxidants, fibre, protein and healthy fats, this dish will nurture your gut and keep you satisfied all morning, especially after a workout. Stewed apple is wonderfully healing for the gut thanks to the high pectin content found in the skin which is released on heating (so don't peel them!). The chia berry compôte also provides an abundance of antioxidants and soluble fibre to support your gut bugs and overall health. Add a daily dose of each to your breakfast to reap the health benefits.

Servings: 2 bowls   Time: 30 min

INGREDIENTS

Porridge:

125g buckwheat groats (you can also use normal oats)
2 tsp coconut oil
250ml water
2 tsp ground cinnamon or 2 cinnamon sticks

Stewed apple:

2 apples, cut into cubes
1 tsp ground cinnamon
1 tsp ground ginger
½ tsp grated nutmeg
½ lemon, juice
4-5 tbsp water

Compôte:

Handful frozen mixed berries
1 tbsp chia seeds
1 tsp cinnamon
1 tsp maca
(If you fancy it sweeter add 1 tsp maple or agave syrup)

Other toppings:

Dollop full-fat live greek yoghurt or coconut yoghurt
Nut butter
Fresh figs
Walnuts
Mixed seeds (pumpkin/ sunflower/ sesame/ hemp/ ground flax)


METHOD

If possible, soak the buckwheat groats for at least 1 hour (this is not mandatory but increases the nutritional benefit).

Heat the coconut oil in a pan until melted then add the buckwheat groats and lightly toast for a few minutes. Add the water and cinnamon, bring it to boil. Simmer for 20 minutes, stirring occasionally. When all the water is evaporated the porridge should be ready.

To make the stewed apple, add the cubes to a saucepan with the rest of the ingredients. Gently simmer for 20 minutes stirring regularly until the apple is soft and golden brown and all the spices have infused. Add more water as you go if need be.

For the chia berry compôte, gently heat the berries in a saucepan and stir until fully defrosted and broken down. Add the chia seeds, cinnamon and/or maca and stir to combine. Taste and add more sweetener if necessary. Remove from the heat allow to rest for 5 minutes to become more ‘jam-like’.

Assemble your bowl by topping the porridge with stewed apple, compôte, yoghurt, nut butter, and your favourite nuts & seeds.

SPICED ROASTED SQUASH, CARROT, GINGER & TURMERIC SOUP

This soup is the equivalent of a big warming winter hug. Squash & carrot are brilliant sources of vitamin A, vitamin C, fibre, and antioxidants, whilst the ginger, turmeric and other colourful spices welcome in a host of anti-inflammatory and anti-microbial health benefits. Make a big batch to enjoy during the week with a slice of fresh sourdough!

Servings: 4-5 bowls   Time: 1hr 15 min

INGREDIENTS

8 carrots (~800g), peeled & cubed
1 medium squash (~1kg), peeled, deseeded, cubed
2 tbsp olive oil
Salt & pepper
1 tsp cumin
1 tsp cinnamon
1 onion, finely sliced
1 tbsp olive oil
3 cloves garlic, crushed
1 inch ginger, peeled & grated
½ inch fresh turmeric, grated
½ tsp ground coriander

½ tsp paprika
¼ tsp ground turmeric
¼ tsp ground nutmeg
¼ tsp chilli flakes
3 sprigs fresh thyme
1 litre homemade bone broth or good quality veg stock
Salt & pepper, to taste
Splash almond / oat milk

Toppings:

Toasted nuts/seeds
Fresh Herbs
Extra spices
A whirl of coconut yogurt


METHOD

Preheat oven to 220°C fan and line a large roasting pan with baking paper.

Toss the chopped squash and carrot with olive oil, salt, pepper, cumin & cinnamon. Roast for 35-40 minutes untilgolden.

Heat olive oil in a large heavy-bottomed pan and gently fry the onion for 15 mins until soft and translucent.

Add crushed garlic, grated ginger and turmeric and cook for a couple of minutes, then add the ground coriander,paprika, turmeric, nutmeg, chilli flakes, and fresh thyme. Cook for another minute whilst constantly stirring – becareful not to burn the spices.

Add the roasted vegetables, stock, salt and pepper and simmer for 20 minutes to allow the flavours to infuse.

Remove from the heat and leave to cool for 15 minutes. Pick out the thyme sprigs and blend until totally smoothadding splash of plant-based milk for extra creaminess.

Heat up and sprinkle with your choice of toppings. Serve with a slice of fresh sourdough!

SWEET POTATO LASAGNE WITH MUSHROOMS, SPINACH, PINE NUTS & AN ALMOND BÉCHAMEL SAUCE

For all those times you crave pasta but don't want the pasta bloat... the humble sweet potato comes to the rescue! This high fibre dish is full of so much goodness yet still has the satisfaction of a traditional lasagne. Mushrooms help to support and activate the immune system, something we could all use a hand with now!

Servings: 3-4   Time: 1hr 30 min

INGREDIENTS

Olive oil
1 large sweet potato, peeled and cut into thin slices
2 small red onions, diced
4 cloves garlic, minced
2 tsp fresh or dried thyme
2 tsp fresh or dried oregano
50g pine nuts or pumpkin seeds
300g fresh spinach, roughlychopped
250g mushrooms, sliced
80g parmesan, grated
Olive oil or truffle oil (to drizzle)

Béchamel:

500ml almond or oat milk
25g butter
35g plain flour
Salt & Pepper

To serve:

Rocket salad
Pumpkin seeds
Pomegranate seeds
Balsamic dressing


METHOD

Preheat oven to 180°C fan. Heat a glug of olive oil in a large pan & cook the onions over medium heat for 5 mins until they begin to soften. Add the garlic, herbs, and pine nuts, stir for a few minutes then add the mushrooms. Cook for 10 minutes until mushrooms soften.

Add the spinach and give everything a good stir until wilted. Season with salt & pepper. Set aside.

For the sauce, melt the butter in a saucepan. Add a pinch of flour, stir, then slowly add the remaining flour, stirring consistently to form a roux / thick paste. Continue to stir for 1 minute as it bubbles and thickens. Take the pan off heat and add the almond milk very slowly, whisking consistently to avoid any lumps. Once all the milk has been added, turn up the heat and bring to the boil. Keep stirring until the mixture has thickened (~4 minutes).

Pour the sauce over the spinach mixture, combine well and season with salt & pepper.

Grease an ovenproof dish with a little oil. Add a layer of sweet potato slices over the base, then a layer of the sauce and a sprinkling of parmesan. Build up the layers until you’ve used all of the ingredients (approx. 5 layers), finishing with the sauce, parmesan and some pine nuts/pumpkin seeds.

Bake for 40 – 45 minutes and serve, or bake ahead of time and heat up later!

CINNAMON & ALMOND CHIA COOKIES TOPPED WITH PEANUT BUTTER DARK CHOCOLATE

A perfect tea-dunking biscuit which almost looks too good to eat! Adding in high fibre and high protein seeds, such as flax and chia, to your baking is a great way to reduce any sugar spikes and maintain stable energy levels. Dark chocolate is an amazing antioxidant, but if milk chocolate is more your thing then, by all means, use that instead!

Servings: 10-12 cookies   Time: 30 min

INGREDIENTS

Dry:

250g almond flour
2 tbsp chia seeds
1 tbsp cacao powder
1 tbsp ground flax
1 tsp cinnamon
Pinch of sea salt

Topping:

80g good quality 70-85% dark chocolate
1 tbsp peanut butter
Sprinkle of chopped nuts, seeds & sea salt

Wet:

1 tbsp coconut oil, melted
4 tbsp maple syrup
2 tbsp almond milk (or oat)
1 tsp vanilla extract
2 tbsp peanut butter (or almond)


METHOD

Preheat oven to 170°C fan and line a baking tray with baking paper.

Combine all of the dry ingredients in a large mixing bowl.

In a separate bowl, mix the melted coconut oil, maple syrup, almond milk, vanilla extract and peanut butter. Pour this over the dry mixture and combine everything well using a wooden spoon.

Using damp hands, roll the mixture into 10 – 12 equal-sized balls and push down with the palm of your hand. Form a rough border around the edges and a slight dip in the middle where the chocolate will sit.

Bake in the oven for ~12 minutes until just golden (they will firm up even more once out of the oven). Leave to cool on a rack.

Meanwhile, melt the dark chocolate in a bain-marie and stir through the peanut butter.

Gently spoon the melted chocolate topping into the centre of each cookie. With the back of a spoon, spread out into a circle and sprinkle with chopped nuts, chia seeds and a little bit of sea salt.

Move to the fridge until the chocolate has set.