Lower Carb Wheat Free Muesli

Many of the mueslis you buy in the shops contain lots of dried fruit which really increases the sugar and therefore carb content. Why not try making your own so you can leave this out and add other healthy ingredients instead. Low Carb, Wheat free Muesli Ingredients 100g porridge oats or millet/quinoa flakes 50g ground almonds 2 tablespoons each of chopped brazil nuts, pumpkin seeds, sunflower seeds, sesame seeds Method Mix together all the ingredients and serve with a tsp of honey and some milk or with some natural live yoghurt and some fresh fruit (Berries, chopped pear or grated... read more

Brazil Nut and Butternut Squash Salad

Ingredients (Serves 3-4) 500ml hot vegetable stock 600g butternut squash (about 1 small or ½ a large one) Pinch of saffron 1 tbsp olive oil 1 onion, chopped 8 fresh sage leaves ½ x 100g pack Waitrose Brazil Nut Kernels, halved lengthways 200g Tilda Basmati & Wild Rice 50g sultanas ½ pack fresh chives Method Cut the squash in half and discard the seeds. Peel, then cut the flesh into bite-sized chunks and roast for 20 minutes. Add the saffron to the hot stock and leave to infuse for 10 minutes then add the rice and ¼ tsp salt – cook until soft. Drain and set aside. Meanwhile, heat the oil in a pan add the onion and fry gently for 5 minutes until softened. Add the sage leaves, Brazil nuts and fry for a further 2-3 minutes. Stir this mixture into the rice along with the squash and sultanas. Snip the chives into the rice and... read more

Spinach and Satsuma Salad with Oriental Ginger Vinaigrette

Ingredients (Serves 4) 2 handfuls of frisee lettuce 450g young leaf spinach ½ red onion 2 Satsumas Handful sesame seeds, toasted For the vinaigrette 2 tbsp Satsuma juice 1 inch piece of fresh ginger, peeled and grated 2 ½ tbsp rice wine vinegar 2 tbsp olive oil 1 tbsp sesame oil 1 tbsp soy sauce 1 tbsp Satsuma zest Method Cut the stem off the frisee and discard any hard outer leaves. Put the leaves with the spinach in a colander, wash and dry. Peel and section the satsumas, removing any seeds. Make the vinaigrette by putting everything but the zest in a container with a lid and shake well. Add in the zest and then combine with the leaves, satsuma, onion and sprinkle with sesame... read more

Watercress, Clementine and Feta Salad with Honey-Lime Dressing

This salad contains plenty of healthy green leaves, rich in folic acid and vitamin C but packs plenty of taste too. It is light and fresh and just right for sunny spring days. It’s also far from boring – every so often you will get a pomegranate or pumpkin seed or jalapeno pepper to stimulate your taste buds. Ingredients (Serves 4) 1 large bunch watercress 1 avocado, diced Seeds of 1 medium pomegranate or handful of dried cranberries 4 clementines, peeled, seeded and sliced into rounds 4 small radishes, sliced into thin slices Handful fresh coriander, chopped ⅓ cup crumbled feta ¼ cup pumpkin seeds or sunflower seeds Honey-Lime Dressing 2 tablespoons fresh lime juice (about 1 medium lime) 2 tablespoons olive oil 1 medium jalapeño peppers,  seeds removed, finely chopped 1 teaspoonhoney ½  teaspoon Dijon mustard ¼ teaspoon chilli powder (optional) Method First, make the dressing by whisking together all of the ingredients in a small bowl. Prepare the watercress by removing very large stalks and place in a big salad bowl. Sprinkle a small pinch of sea salt over the watercress. Drizzle salad dressing over the leaves (you might not need all of the dressing) and toss well so it is lightly coated with dressing. Add the prepared avocado, pomegranate (or dried cranberries), clementines, radishes, coriander and feta to the bowl. Toast the seeds pan over medium-low heat for a few minutes, stirring frequently, until they smell fragrant and nutty. Transfer them to the salad bowl. Toss the salad to combine and... read more

Pea and Wasabi Dip

This dip packs a real punch of taste and protein too. It makes a change from hummus and has the benefit of not containing garlic so it is great to take to work as a snack. It only takes a few minutes to make. Ingredients 200g of frozen peas (petit pois are best as they taste sweeter and are less fibrous) 1 tsp Wasabi paste (can be bought in most Asian supermarkets) 1 tbsp low fat mayonnaise or you could use sour cream/crème fraîche or natural yoghurt Splash of lemon juice Salt and black pepper to taste Method Cook the frozen peas until tender. Drain and cool in cold water, drain again. Blend the peas with the wasabi paste and mayonnaise (or alternative). Add a small amount of lemon juice and taste. Keep adding until it lifts the flavour. Season with salt and pepper and serve with rye crackers or... read more

Broccoli, Seed and Pea Salad

Ingredients (Serves 4) 5 cups fresh broccoli, cut into bite sized florets ⅓ cup sultanas ½ cup sunflower seeds ¼ cup of red onion, finely chopped 1 cup of cooked frozen peas ½ cup of artichoke hearts (optional) Dressing 1 tbsp white wine vinegar ½ cup low fat mayonnaise ½ tsp sugar Method Mix the ingredients for the salad together. Put the ingredients for the dressing in a mixing bowl and mix well then add the salad ingredients and mix until the broccoli is well coated with... read more

Spring Vegetable Frittata

Ingredients (Serves 4) 1 tbsp olive oil 1 cup diced courgette ½  cup chopped red pepper ⅓ cup chopped onion 1 tbsp chopped fresh thyme Pinch salt and freshly ground black pepper 1 garlic clove, minced ½  cup chopped seeded tomato 6 large eggs  Heat olive oil in a 10-inch non-stick frying pan over medium heat. Add courgettes, pepper, onion and thyme, small pinch of salt, black pepper and garlic. Cover and cook 7 minutes or until vegetables are tender, stirring occasionally. Stir in tomato. Cook, uncovered, for 5 minutes or until liquid evaporates. Combine eggs, another pinch of salt and pepper in a medium bowl; mix with a whisk until frothy. Pour egg mixture into pan over vegetables, stirring gently. Cover, reduce heat to low and cook 15 minutes or until almost set in the centre. Finish cooking frittata under a preheated grill. Turn out onto a plate and serve. Can also be eaten cold the next day.   ... read more

Oriental Butternut Squash Salad

This is one of our most popular recipes. It keeps very well in the fridge and is low GL. Ingredients (Serves 4) 1 butternut squash , peeled and cut into 2cm cubes 1 small drizzle of olive oil 100g Puy lentils (you can buy these ready cooked in pouches – if so use one pouch) 100g rocket 1 tbsp sesame seeds, toasted 2 spring onions , sliced finely 1 tbsp fresh coriander – chopped Dressing 2 tbsp olive oil 1 tbsp balsamic vinegar ½  tbsp soy sauce ½ red chilli , seeded and chopped finely 1 pinch powdered ginger or 1 inch cube fresh ginger (grated) 1 small garlic clove , crushed ½  tsp clear honey Method Heat the oven to 200°C/fan 180°C/gas 6. Put the squash on a baking sheet, drizzle with 1 tbsp olive oil and season. Roast for 20 minutes or until tender, shaking the tray a couple of times to keep it from sticking or burning. When cooked remove from the oven and set aside to cool. Simmer the lentils for about 15 minutes or until al dente, then drain and cool. Whisk together the dressing ingredients. Put the rocket in a shallow serving bowl and arrange the lentils and squash on top. Pour the dressing over and top with sesame seeds, rocket, coriander and spring onion. Serve. If keeping for a few days you might want to leave the rocket out and serve that when you are ready to eat your... read more

Quinoa, Lentil and Feta Salad

This recipe has good levels of protein from the quinoa, lentils and feta combined with slow release carbohydrates. So it will keep you full for longer and balance your energy, leaving you less likely to have an after lunch energy slump. If you want to keep it for a few days leave out the cucumber and add at the last minute. Ingredients (Serves 4) 200g quinoa or a pouch of ready  cooked red and white quinoa from Merchant Gourmet 1 tsp olive oil ½ onion (or shallot) finely chopped 2 tbsp fresh tarragon, roughly chopped (you can use dry – if so use 1 tbsp) 400 can Puy or green lentils, drained and rinsed ¼ cucumber, diced 100g reduced fat feta cheese, crumbled 6 spring onions, thinly sliced Zest and juice of 1 orange 1 tbsp red or white wine vinegar Method Cook the quinoa according to instructions on package, drain well and set aside. Or if using ready cooked take out of the pack and separate the grains Heat the oil in small pan and cook the onion or shallot until softened.  Add the tarragon, stir well, and then remove from the heat. Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice plus the vinegar.  Season to taste. Toss well and chill until ready to serve.... read more
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