Meal Plans

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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

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.