Crispy spiced Tempeh

If you’ve not cooked with tempeh before, this is the recipe to start with. Grating and crisping it completely transforms the texture and gives a rich umami falvour, making it really versatile - think of it as a savoury protein crumble you can add to almost anything.

It’s one of my favourite ways to boost protein in meals like soups, roasted vegetables, grain bowls, or salads. It adds flavour, texture, and, most importantly, nutrients.

Nutritionally, tempeh is a standout plant-based protein. It provides around 10 g of protein per 50 g serving, containing all nine essential amino acids, plus iron, zinc, magnesium, and B vitamins that support energy metabolism and the nervous system. Because it’s fermented, it can also be easier to digest than many other soy foods and contains prebiotic compounds that help support a healthy gut environment.

Prep: 10 min | Cook: 10–15 min

Ingredients

Serves 3-4

• 200 g tempeh (plain, organic if possible)

• 1 tbsp olive or avocado oil

• 1 tbsp tamari (or soy sauce)

• 1 tbsp apple-cider or rice vinegar

• 1 tsp smoked paprika or ½ tsp smoked + ½ tsp sweet paprika

• 1 tsp garlic granules or 1 crushed clove

• ½ tsp ground cumin

• A few grinds of black pepper

Method

• Preheat the oven to 180°C (fan)

• Grate the tempeh using the large holes of a box grater, or crumble it finely with your hands.

• Whisk together the oil, tamari, vinegar, and spices in a bowl.

• Put the tempeh into a large baking tray, pour over the marinade and toss to coat evenly. Leave for 10 minutes if you can  - it helps the flavours absorb, but it will taste great even if you cook straightaway.

• Spread the tempeh out evenly on the tray and bake for 12–15 minutes, stirring halfway through, until golden and crispy.

Flavour variations

• Mediterranean: Add oregano, thyme, tomato purée, and a drizzle of balsamic.

• Asian-style: Add grated ginger, sesame oil, and a dash of rice vinegar.

• Mexican: Add extra cumin, smoked paprika, and lime juice.

• Middle Eastern: Add turmeric, cinnamon, and a spoon of tahini.

How to use

• Sprinkle over soups, grain or salad bowls, or roasted vegetables.

• Add to omelettes, scrambled tofu, or avocado toast.

• Use as a high-protein filling for wraps, tacos, or pasta sauces.

• Keeps for up to 4 days in the fridge or can be frozen in portions for easy use.

• The tempeh may go softer after being stored in the fridge, but reheating in a frying pan for a couple of minutes will crisp it up again.

Red lentil, Leek, Courgette & Butternut Squash Soup

It’s officially soup season! A warming bowl is perfect for this time of year - easy to prepare, packed with vegetables, and ideal for a healthy lunch at home or work.

But many veggie-based soups are lower in protein, which can leave you hungry again a couple of hours later. Adding protein helps turn a light meal into a balanced meal that keeps you feeling full and energised through the afternoon.

Here are a few simple protein-boosting hacks to help you build a more satisfying, nutrient-dense lunch:

Protein-boosting soup hacks:
🥣 Add lentils, chickpeas, or beans while cooking
🤍 Top with fried tofu cubes, cheese (feta, goat’s, cheddar), or cooked chicken
🥄 Swirl in Greek yoghurt or cottage cheese before serving
🌱 Sprinkle hemp seeds, pumpkin seeds, or chopped nuts
🦴 Use bone broth or stir in unflavoured collagen
🍞 Serve with a slice of high-protein bread and a topping such as egg, salmon, or hummus

Small tweaks make a big difference — steadier energy, fewer cravings, and a healthy lunch that actually keeps you going ✨

Ingredients

Serves: 6 | Prep: 10–15 min | Cook: 25–30 min

• 1 tbsp olive or rapeseed oil

• 1 leek, trimmed and sliced

• 2 garlic cloves, finely chopped

• 2 sticks celery, chopped, or ½ tsp celery salt

• 1 courgette, diced

• ½ medium butternut squash (~400 g), peeled and diced

• 1 tsp ground cumin

• 1 tsp paprika (optional)

• 180 g red lentils, rinsed

• 1.3 L vegetable stock (or bone broth for extra protein)

• 4 tbsp (40 g) shelled hemp seeds

• 1 bay leaf

• 1-2 tbsp apple cider vinegar

• Sea salt & black pepper, to taste

• Fresh parsley or coriander, to serve

Method

1. Warm the oil in a large saucepan. Add leek and celery; cook gently for 5–7 minutes until soft but not browned. Stir in garlic, cumin, and paprika (and celery salt if using instead of celery) for another minute.

2. Add courgette and butternut squash. Cook for 5 minutes, stirring occasionally, to start softening.

3. Stir in lentils, hemp seeds, bay leaf and stock. Bring to a boil, then reduce heat and simmer for 25–30 minutes, stirring occasionally, until the lentils and vegetables are tender.

4. Lightly mash some of the vegetables and lentils to thicken slightly while keeping chunks for texture.

5. Stir in apple cider vinegar, season generously, and garnish with herbs.

Approximate Nutrition (per serving, 1/6 of recipe)

Calories: ~255 kcal Protein: ~12.5 g Fibre: ~7.5 g Carbohydrates: ~27 g Fat: ~8 g

Topped with tofu, pumpkin seeds, and served with a slice of high-protein bread

Protein : ~32.5 g

Carrot cake breakfast pots

Why a high-protein, high-fibre breakfast matters

Starting the day with a balanced meal that’s rich in protein and fibre helps to set up your metabolism, appetite, and energy levels for the rest of the day. Protein slows digestion and supports the release of satiety hormones such as GLP-1 and PYY, helping you feel fuller for longer and less likely to reach for snacks mid-morning. Fibre further stabilises this effect by slowing glucose absorption and supporting a steady blood-sugar response, which means fewer energy dips and cravings later on. Together, they promote sustained concentration and energy, while providing key nutrients for muscle repair, gut health, and hormone production.

For women in midlife, this combination becomes particularly important. As oestrogen levels fluctuate and eventually decline, the body’s ability to maintain muscle mass, insulin sensitivity, and appetite regulation naturally decreases. A protein-rich breakfast helps counter these shifts by supporting lean tissue and metabolic health, while fibre nourishes the gut microbiome, which in turn influences inflammation, oestrogen metabolism, and mood. In short, a high-protein, high-fibre breakfast is one of the simplest ways to steady hormones, support energy, and keep you feeling balanced through the day.

Ingredients

Protein: ~27 g Fibre: ~11 g

Ingredients

Serves 1

• 1 tbsp rolled oats

• ½ tbsp chia seeds

• ½ tbsp ground flaxseed

• 2 tbsp shelled hemp seeds

• 1 tbsp pumpkin seeds

• 100 g high-protein Greek yoghurt

• 6 tbsp unsweetened nut, coconut or cow’s milk (e.g. Plenish)

• 30 g apple, finely chopped

• 30 g carrot, grated

• 1 tbsp sultanas

Topping

• ½ tbsp almond butter

• 1 tsp cacao nibs, chopped nuts or desiccated coconut

Method

1. In a bowl or jar, combine the oats, chia, flax, hemp, and pumpkin seeds.

2. Add the Greek yoghurt and milk, alternating small amounts of each while stirring until you have a thick, even mixture.

3. Fold through the apple, carrot, and sultanas.

4. Cover and refrigerate overnight (or for at least 2 hours) to allow the chia and oats to soften.

5. Add the toppings or leave until you are ready to eat.

Chocolate & raspberry high Protein Breakfast Bake

I created this recipe before I was due to travel on a plane as it can be a bit hit and miss when taking food like a chia pud through airport security (can be classed as a liquid). I had an early flight and still wanted a proper, healthy breakfast, which I knew I wouldn't be able to find in the airport or on the plane, and I’d end up picking all day otherwise!

Each portion provides around 30 g of protein and 8–10 g of fibre, along with slow-release carbohydrates, healthy fats, and polyphenols from cocoa and berries. This combination helps keep blood sugar stable, reduces mid-morning cravings, and supports sustained energy - key for hormone balance and appetite regulation, especially during perimenopause and menopause.

A high-protein breakfast like this helps moderate the rise in insulin and cortisol after eating, while supporting muscle maintenance, satiety, and metabolic health - all of which become increasingly important as oestrogen levels decline.

These bars are dense, nourishing, and portable - a smart on-the-go option for travel, busy mornings, or post-workout recovery.

Ingredients

Makes: 6 breakfasts (12 bars)
Portion: 2 bars ≈ 30 g protein, 8–10 g fibre, ~450 kcal

• 330 g ripe banana (≈ 3 medium, peeled and mashed)

• 180 g rolled oats

• 180 g *Form Chocolate Protein Powder (≈ 6 scoops) (I use 3 tbsp chocolate, 3 tbsp plain to reduce the sweetness)

• 6 tbsp chia seeds (≈ 60 g)

• 3 tbsp hemp seeds

• 3 tbsp pumpkin seeds

• 4 tbsp chopped nuts (any preferred)

• 3 tbsp cocoa powder

• ½ tsp sea salt

• ½ tsp cinnamon (optional)

• 3 tbsp nut butter or olive oil

• 150 milk / plant milk

• 100 g fresh or frozen raspberries (no need to defrost)

• 6–8 chopped dates or 3 tbsp raisins

*Alternative protein option:
Form is a plant -based protein powder, but  you can use any you prefer. For plain whey or pea protein increase the raw cacao powder to 5 tbsp (25–30 g) and add 2 tbsp maple syrup or honey (or extra Medjool dates, chopped) to balance the flavour as premixed chocolate protein powders ususally contain a sweetener like stevia. Everything else stays the same.

method

1. Preheat the oven to 180 °C (160 °C fan).

2. Line a 20 × 20 cm baking dish with parchment paper.

3. Mash the banana well using a fork or mixer until smooth.

4. Add all the remaining ingredients except the raspberries and mix thoroughly. If you’re not using a mixer, you’ll need to put in a bit of elbow grease - the mixture is quite thick.

5. Add the raspberries at the end and mix briefly - just a few seconds in the mixer - to distribute them without breaking them up too much. If mixing by hand, gently fold or lightly mash them in.

6. Press the mixture firmly into the prepared dish (about 2.5 cm / 1 in thick).

7. Bake for 25 minutes, or until the top feels set and slightly springy.

8. Cool completely before cutting into 12 bars ( x2 = 1 serving).

• Keeps 4–5 days in the fridge or freezes up to 2 months.

• Defrost overnight or warm briefly before serving.

Serving ideas

• Lovely warm with Greek yoghurt and a few extra raspberries.

• Drizzle with almond butter for extra richness.

• Travels well if you need your breakfast on the go

Raspberry breakfast pots

This tasty, nutrient-packed breakfast is a morning win! Ready to eat at home or take to work, it’s packed with around 28 g protein and 14 g fibre to keep you full and energised until lunchtime. 

A high-protein, high-fibre start helps keep blood sugar steady, which can mean fewer cravings, more consistent energy and better appetite control all day long.

Why it matters (especially for women 35+):
🔹 Hormone support & satiety - It can get harder to regulate blood sugar as we get older, so a protein-rich breakfast helps steady levels and reduce mid-morning cravings.
🔹 Muscle & metabolism - Protein first thing supports lean muscle, which naturally declines from age 30, and especially during perimenopause/menopause.
🔹 Grab-and-go - Make it the night before, and it’s ready to eat or take to work. No more feeling starving by 11 after grabbing a slice of toast or a bowl of cornflakes.

Ingredients

• 1 tbsp rolled oats

• 1 tbsp chia seeds

• 2 tbsp shelled hemp seeds

• ½ tbsp pumpkin seeds

• 100 g high-protein Greek-style yoghurt (*Fage)

• 3 tbsp unsweetened almond or coconut milk

• Small handful chopped pear

• Small handful of raspberries, lightly squashed (save 2–3 whole to top)

  Topping

• ½ tbsp almond butter

• Pinch of pumpkin seeds and a few cacao nibs (optional)

Method

1. Combine the dry ingredients in a jar or small bowl.

2. Stir in the yoghurt, then the milk until everything is well coated.

3. Fold in the pear and raspberries (or add just before serving if you prefer them on top).

4. Top with the almond butter and a sprinkle of pumpkin seeds or cacao nibs (or add in the morning if you have time).

5. Cover and refrigerate overnight.
   
   Tip

Protein-boosting - if you’re using Greek-style yoghurt with less than 10 g protein/100 g, stir in 1 tbsp (~8 g) whey protein powder /100 g yoghurt.

Batch prep - make 5x this recipe in a larger container for a ready-to-go healthy breakfast all week.

Creamy Miso Aubergine with Tempeh & Tahini Yoghurt

This recipe is a perfect example of how a plant-based meal can be deeply satisfying, nutritionally balanced, and full of flavour. Rich in protein, fibre, healthy fats, and complex carbohydrates, it also delivers key nutrients that support energy, hormone balance, and long-lasting fullness.

Each serving provides approximately 35g of protein, nearly 20g of fibre (daily target is 30g!!), and six diverse plant points, even without the optional quinoa or rice. It contains phytoestrogen-rich ingredients like tofu, tempeh, and edamame, which may help with hormonal balance, whilst fermented tempeh may support gut health. The combination of tahini, miso and leafy greens delivers magnesium, calcium and iron – all essential for bone health, blood sugar balance and mood.

The recipe came about by accident – a test batch that turned into 4 portions I ended up eating all week! Normally I get bored of eating the same thing, but not this time. It’s that good – creamy, savoury, and incredibly satisfying! Originally made with grated, oven-roasted tempeh, I swapped in crumbled tofu today, pan-fried with olive oil and tamari, and it was super nice as well (see note at the bottom for alternative instructions).

Ingredients

Serves 4

Marinade:

• 1 tbsp miso paste

• 2 tbsp boiling water

• 1 garlic clove, grated

• Thumbnail sized piece fresh ginger, grated (I use a Microplane – also great for garlic)

• 1 tbsp tamari or soy sauce

• 3 tbsp water  

  Main:

• 2 aubergines, halved lengthways

• 1–2 tbsp sesame oil

• 400g tempeh, grated 

• ½ tbsp sesame oil

• ½ tbsp tamari or soy sauce  

  Tahini dressing:

• 3 tbsp tahini

• 4 tbsp Greek yoghurt

• 1–2 tbsp water

• Juice of 1 small lemon

• ½ garlic clove, finely grated

• Pinch sea salt  

  To serve:

• ½ head broccoli, steamed

• ½ spring cabbage, shredded & steamed

• 320g shelled frozen edamame, defrosted

• Optional: cooked quinoa or brown rice  

Method

1. Preheat oven to 180°C (fan)
 Take edamame out to defrost in a bowl.

2. Make marinade
Mix miso paste with boiling water until smooth. Add garlic, ginger, tamari, and water.

3. Prepare aubergines
Score the flesh in a deep criss-cross pattern (avoid piercing the skin). Rub with sesame oil and place cut-side up on a lined baking tray. Pour the marinade over each half. Roast for ~45 minutes until soft and caramelised.

4. Roast tempeh 
Spread out on a baking tray. Drizzle with sesame oil and tamari. Add to the oven once the aubergines have had about 25 minutes, and roast for 15–20 minutes until golden and starting to crisp.

5. Make dressing
Whisk together tahini, yoghurt, lemon juice, garlic, salt, and enough water to make a smooth, spoonable consistency.

6. Steam veg
Steam broccoli, cabbage, and edamame until just tender.

7. Plate up
Serve each aubergine half topped with tahini yoghurt and crispy tempeh. Add steamed greens and edamame on the side. Include quinoa or rice if using.

Tofu Option

How to:

• Crumble 400g firm tofu into chunky pieces using your fingers (about the size of chickpeas).

• Heat a drizzle of olive oil in a non-stick frying pan.

• Add the tofu in batches and fry for 3–4 minutes, turning occasionally until lightly golden.

• Splash in 1 tsp soy sauce or tamari, stir for another minute to coat and warm through.

Dark chocolate & pumpkin bites

Ingredients

Makes one 20cm x 20cm tray

Base

• 70g mixed nuts, toasted (or any nuts of choice)

• 70g pumpkin seeds, toasted

• 5 tbsp cacao powder

• 3 tbsp almond butter (or another nut/seed butter of choice)

• 3 tbsp desiccated coconut

• 400g Medjool dates, pitted

Topping

• 200g 90% dark chocolate

• 40g pumpkin seeds, roughly chopped

• 1 tbsp desiccated coconut

Method

1. Line a 20cm square baking tin or ceramic dish with parchment paper.

2. Add the toasted nuts, pumpkin seeds (reserve 40g for topping), cacao powder, nut butter, and 3 tbsp desiccated coconut to a food processor. Blitz until combined.

3. Add the dates one at a time, blending between additions. This helps prevent the processor from clogging. Blend for 1–2 minutes, or until the mixture becomes together in a rough ball.

4. Scrape the mixture into the prepared tin. Press it down firmly using a spatula or the back of a spoon to create an even base layer. As it is quite sticky, slowly press into the tray as it will keep lifting up on your fingers or palette knife otherwise!

5. Melt the chocolate in a microwave-safe bowl in short bursts (start with 1 minute at 600W, then stir and repeat 1-2 more times depending on how small your chocolate pieces are) or use a bain-marie.

6. Pour the chocolate mixture over the base, tilting the tray gently to spread it

7. Sprinkle with the remaining pumpkin seeds and about 1 tbsp desiccated coconut, then refrigerate for at least 30 minutes, or until set.

8. Slice into pieces once firm. Store in the fridge in an airtight container.

Mexican Chicken Traybake

This one-pan traybake is a simple, fuss-free meal that delivers a balance of protein, fibre, and key nutrients with minimal effort as everything goes into the tray at once. The chicken stays nice and tender whilst the rice absorbs all the spices and stock making it super flavourful. Each serving provides approximately 35g of protein from the chicken thighs, supporting muscle repair and satiety, while the brown basmati rice and vegetables contribute around 6g of fibre, beneficial for digestion and blood sugar balance. 

Ingredients

Serves 4-6

• 1 tsp cumin

• 1 tsp coriander

• ½ tsp sweet smoked paprika

• 1 onion, sliced

• 2 bell peppers, sliced

• 4 cloves garlic, whole

• 250g brown basmati rice

• 500ml Freja chicken stock

• 8 chicken thighs, skin-on

• 2 tbsp olive oil

• 1 tsp sea salt

• 1 courgette, chopped

Method

1. Preheat the oven to 180°C (fan 160°C/gas mark 4).

2. Mix the ground spices together.

3. In a large, deep baking tray, combine the onion, peppers, whole garlic cloves, rice, spice mix (but saving a bit to sprinkle over the chicken thighs), and chicken stock.

4. Nestle the chicken thighs on top, skin-side up. Drizzle with olive oil, sprinkle over an extra pinch of the spice mix, and rub the salt into the skin.

5. Bake for 25 minutes, then remove from the oven and gently mix in the chopped courgette into the rice around the chicken.

6. Return to the oven and cook for a further 20 minutes, until the chicken is golden and cooked through, and the rice is tender.

Creamy tomato butterbeans

A simple, hearty dish that brings out the best in butter beans with slow-cooked onions and a flavourful tomato base. So much tastier than baked beans and you can just sue them in the same say - on sourdough toast with cheese, or they're great as part of a cooked breakfast.

Ingredients

Serves 4 as a side

• 1 large onion, halved and thinly sliced into half-moons

• 1 garlic clove, finely grated or chopped

• 1 x 700g jar Bold Beans butter beans (or two tins), including the bean water/stock

• ½ tsp dried oregano

• 1 tsp paprika

• 1.5 tbsp double concentrate tomato purée

• ½ tsp sea salt

• A crack of black pepper

Method

1. Heat a generous drizzle of olive oil in a large pan over low heat. Add the onions and cook slowly for about 20 minutes until soft and caramelised.

2. Stir in the garlic and cook for another couple of minutes until fragrant.

3. Sprinkle in the oregano and paprika, stirring for a few seconds to release their aroma.

4. Tip in the butter beans along with their water/stock, then stir in the tomato purée.

5. Simmer gently for 15 minutes, allowing the flavours to meld together.

6. Season with sea salt and a crack of black pepper to taste.

Creamy chocolate protein smoothie

One of my favourite weekday breakfasts because it’s so quick to make, and I can easily take it with me to work or the gym if I’m short on time in the morning. Studies show that a high-protein, high-fibre breakfast helps stabilise blood sugar levels and can keep you feeling energised throughout the day. It can also help reduce cravings for sugary snacks during that late morning or afternoon slump.

Give it a try and see if you notice the difference!

Ingredients

Serves 1

Protein: ~28 g
Fibre: ~9 g

Ingredients

• 200ml coconut milk (Plenish is a good brand without any additives) or any milk you prefer

• 2 tbsp organic whey or pea protein powder (to provide ~20g protein)

• 1 tbsp raw cacao powder

• ½ frozen banana

• 1 tbsp mixed chia + flax seeds

• 1 tbsp almonds (or any nut) 

Method

Blitz in a Nutribullet or similar

Squash, broccoli & tomato salad with creamy harissa dressing

This warming, vegetable-packed salad is a delicious way to boost both flavour and nutrition in your diet. It’s an excellent choice if you're looking to increase fibre intake to support gut health. Fibre has anti-inflammatory effects in the intestines, helps feed beneficial gut bacteria, and aids in regulating bowel movements.

By adding more vegetables to your meals, you're not only supporting your digestive system but also providing essential micronutrients. The squash adds beta-carotene, broccoli delivers vitamin C, and tomatoes provide lycopene, all of which are known for their anti-inflammatory properties and ability to reduce oxidative stress. Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body, leading to potential damage to cells, proteins, and DNA, which has been linked to chronic diseases and aging.

This salad can also support hormonal health at any age, particularly during perimenopause. The high fibre content helps regulate blood sugar levels, reducing insulin spikes that may contribute to hormone imbalances. The healthy fats from tahini and yoghurt promote hormone production, while the antioxidants in the vegetables and pomegranate aid the body in managing oxidative stress, which can increase during perimenopause. Vitamin C helps the liver detoxify hormones like oestrogen, progesterone, and testosterone before they are excreted through the gut, where fibre plays a vital role. Supporting this detoxification process is crucial for maintaining balanced hormones and feeling your best.

Ingredients

Serves 4 as a main, or 6 as a side

• 1 medium squash, chopped into 1cm half moons

• 1 tsp cumin seeds

• 300g cherry tomatoes

• 200g tenderstem broccoli

• 1 tsp ground coriander

• 3-4 tbsp pomegranate seeds

Dressing

• 4 heaped tbsp Greek or coconut yoghurt

• 1tbsp rose harissa (Belazu)

• 1 tbsp tahini

• Juice of ½ lemon

Method

1. Preheat the oven to 180°C.

2. Place the squash on a baking tray, drizzle with olive oil, sprinkle over the cumin seeds, and season with a pinch of sea salt.

3. Arrange the tender-stem broccoli and cherry tomatoes on a separate baking tray. Drizzle with olive oil, sprinkle with ground coriander and season with sea salt.

4. Roast the squash for 40 minutes and the broccoli and tomatoes for 20 minutes or until tender and slightly caramelised.

5. While the vegetables are roasting, mix the dressing ingredients - Greek or coconut yoghurt, rose harissa, tahini, and lemon juice.

6. Once roasted, layer the vegetables on a large plate or platter and spoon over the dressing.

7. Finish with a scattering of pomegranate seeds for a burst of sweetness and colour.

Aubergine & red pepper chermoula

This vibrant aubergine and pepper stew is a delicious blend of North African-inspired flavours, and plenty of nutritional benefits, especially for hormonal health. It's one of my favourite side dishes because of its versatility; it pairs beautifully with various foods, adding a spicy, slightly sweet flavour. I often serve alongside roasted chicken, fish, lamb, or grilled halloumi with couscous or rice. To elevate the dish, I like to top it with crumbled feta, toasted pine nuts, and fresh coriander. The stew also works well for lunch, whether paired with eggs on sourdough or used to supercharge a grilled cheese sandwich or wrap. For a vegan main course, simply stir in a tin of chickpeas and top with extra nuts for extra protein.

Click here for a Sumac Chicken Traybake recipe that works perfectly with the chermoula (see photo below).

Incorporating a diverse array of plant foods is beneficial for our health, especially for hormonal balance during perimenopause:

• Fibre: Aubergines, red peppers, and onions are excellent sources of dietary fibre, which plays a vital role in gut health. A healthy gut microbiome is essential for hormone regulation, helping to metabolise and eliminate excess oestrogen via the gut.

• Blood Sugar Balance: Adding fibre and healthy fats from olive oil helps to stabilise blood sugar levels. Together, they slow the breakdown of food, providing sustained energy throughout the day. This can help mitigate common symptoms of irritability and fatigue associated with hormonal fluctuations during perimenopause.

• Micronutrients: Red peppers are particularly high in vitamin C, which may support collagen production and immune function. Meanwhile, garlic and onions are understood to promote liver health and maintain a healthy immune system. A well-functioning liver is crucial for detoxifying hormones, the first stage of clearing excess hormones from the body before they are excreted through the gut.

Ingredients

Serves 6-8

• 3 small aubergines, cut into half-moon slices

• 3 small red onions, cut into half-moon slices

• 3 red peppers, sliced

• 2 large garlic cloves, chopped or grated finely

• 2 heaped tsp ras el hanout spice blend

• 2 x 400g cans chopped tomatoes

• Handful of sultanas or 4 chopped dates/dried apricots

• 1 tbsp red wine vinegar or apple cider vinegar

• 1 tsp sea salt

• Method

• Preheat the oven to 180°C (350°F).Place the aubergine slices on a baking tray, coat well with olive oil, and sprinkle with sea salt. Roast in the oven for 20 minutes, turn and roast for an additional 5-10 minutes until soft.

• In a large, wide pan, heat a drizzle of olive oil over medium heat. Add the onions and fry gently for 10 minutes until softened.

• Add the red peppers and cook for another 10 minutes. Stir in the garlic and cook for 2 more minutes.

• Next add the roasted aubergine to the pan along with the ras el hanout and sultanas or dried fruit. Stir to combine.

• Pour in the chopped tomatoes, and add the dried fruit, cover, and simmer for 40 minutes, stirring occasionally. If the mixture begins to stick, add a little extra water.

• Stir in the vinegar and sea salt, and cook for a few more minutes.

• Serve with with any of the following; meat, fish, feta, grilled halloumi, cous cous, or rice, plus fresh coriander, and toasted nuts. 

One-tray sumac chicken with rice

This is an easy one-tray dish, perfect for mid-week, or feeding a crowd, as it’s so simple to prepare and cook. It’s a no-fuss dish that you can throw into one big tray, making it an ideal option when you want something delicious with minimal effort.

As well as being easy to make, this meal is packed with health benefits. High in protein, which helps muscle repair, and can boost energy levels, along with supporting your immune system. This dish also contains anti-inflammatory ingredients like turmeric and ginger. Turmeric’s active compound, curcumin, helps lower inflammation and oxidative stress, while ginger aids digestion and supports joint health. Chronic inflammation is the body’s prolonged immune response that can occur without injury or infection, and is linked to numerous health conditions, including heart disease, obesity, auto-immunity, and arthritis. Incorporating anti-inflammatory foods into your diet can help reduce these risks, while supporting gut health, cognition and immune health to fight off those winter bugs.your diet can help reduce these risks, while supporting gut health, cognition and immune health to fight off those winter bugs.

ingredients

Serves 6

• 8 chicken legs

• 2 tsp ground cumin

• 1.5 tsp cinnamon

• 3 tsp sumac

• 1 tsp sea salt

• 1 large onion, chopped into thick half-moons

• 4 carrots, chopped into batons

• 1 large clove garlic, finely chopped or grated

• 1-2 handful green pitted olives

• 300g brown basmati rice

• 2 tbsp extra virgin olive oil

• 700ml hot chicken stock

Method

1. Preheat the oven to 180°C (350°F).

2. Season the chicken legs with half the ground spices and salt in a bowl, then set aside.

3. Toss the chopped onion with a drizzle of olive oil in a large baking tray. Roast in the oven for 15 minutes until softened.

4. Add the carrots, garlic, the remaining spices, olives, rice, and olive oil to the tray. Pour in the hot chicken stock and stir everything together.

5. Nestle the seasoned chicken legs on top of the rice mixture.

6. Put the tray in the oven for 40-45 minutes until the chicken is browned and the rice is cooked.

7. Serve it with a fresh salad or steamed greens.

Walnut & flax bread

Omega 4 rich walnut & flax loaf

This flaxseed and walnut loaf is rich in healthy fats, protein, and fibre and a great GF bread option that’s super quick to make. It’s a no rise recipe, so you literally chuck it all in a bowl, mix and bake! Honestly, it only takes a few minutes.

Flaxseeds are a great source of omega-3 fatty acids, which support heart health and help reduce inflammation. They also provide lignans, compounds with antioxidant and hormone-balancing properties.

Walnuts add more omega-3s, along with vitamin E and magnesium, which promote brain health and help manage stress. Eggs add protein, and coconut oil provides medium-chain triglycerides for energy. This loaf is a nutritious, high-fibre option that supports balanced blood sugar levels.

It works really well with the All the Greens soup I shared yesterday or is lovely for breakfast with my butter and slices of banana or apple.

Ingredients

Makes 1 loaf / 12 slices

• 230g flaxseed (golden makes a lighter looking loaf)

• 100g walnuts, chopped (reserve a handful for topping)

• 1 tbsp baking powder

• 5 large eggs

• 130ml water

• 50g coconut oil, melted

• ½ tsp sea salt

Method

1. Preheat the oven to 175°C and line a 2lb loaf tin with parchment (I use shaped loaf tin liners for ease).

2. In a large bowl, mix all the ingredients with a whisk until well combined.

3. Pour the mixture into the prepared tin and top with extra chopped walnuts and a sprinkle of sea salt.

4. Bake for 40 minutes, checking with a skewer to ensure it’s cooked.

5. Let the loaf cool before slicing.

6. Storage: Store in an airtight container in the fridge for up to a week, 4-5 days at room temperature, or freeze in slices in an airtight bag.

All the greens soup with crispy grated halloumi

This fresh green veg soup is a light, vibrant dish that’s perfect for the cooler months when you’re craving something nourishing yet not too heavy.

Packed with nutrient-dense ingredients like broccoli, courgette, and peas, it offers a great source of fibre, vitamins, and antioxidants.

Broccoli is particularly rich in immune-boosting vitamin C and vitamin K for bone health, making it a great addition to your autumn meals. The fresh herbs, like basil and dill, bring a refreshing flavour along with anti-inflammatory benefits, while the garlic and onion help support your body’s natural defences.

The addition of fried halloumi on top adds a delicious, savoury crunch and a hit of protein, rounding off this simple yet nutritious meal. Perfect for a light lunch or dinner to keep you feeling energised and well as the weather turns cooler.

Ingredients

• 1 large onion, chopped

• 1 garlic clove, finely chopped or grated

• 400g or 1 head of broccoli, chopped

• 450g or 1 large courgette, chopped

• 200g frozen peas

• 800ml fresh chicken stock (or vegetable stock)

• Handful of fresh basil and stalks

• Small handful of fresh dill

• Juice of ½ lemon

• 1.5 tsp sea salt

• Crack of black pepper

• 1 packet halloumi, grated

Method

1. Fry the onion and garlic on medium heat for 10 minutes.

2. Add the broccoli and courgette, cooking for about 10-20 minutes until the vegetables have softened but kept their colour—the time will depend on how small you’ve chopped them.

3. Add the peas and stock, bringing the mixture to a low boil. Simmer for 5-10 minutes or until the vegetables are soft.

4. Add the fresh herbs (use any combination you like - basil, dill, parsley).

5. Blitz the soup with a hand blender until smooth.

6. Stir in the lemon juice, salt, and black pepper.

7. Halloumi: Heat about 1 tbsp of olive oil in a frying pan. Add the grated halloumi and fry on medium heat for about 8 minutes, stirring regularly, until the water has fizzled out and the cheese has started to brown.

8. Serve the soup with the fried halloumi on top and a sprig of dill.

Coconut Almond Chia Pudding with Blueberry Compote

This is one of my favourite go-to breakfasts that keeps energised all morning as it is high in plant protein, fibre, and healthy fats.

Chia and flaxseeds are packed with omega-3s, which support heart health and reduce inflammation. They’re also loaded with fibre, which plays a crucial role in supporting digestion, promoting gut health, and helping regulate blood sugar levels. Fibre also slows down digestion, keeping you feeling satisfied for longer.

Greek yoghurt and almond butter add a protein boost, key for muscle repair and immune support, while blueberries bring natural sweetness along with antioxidants to help protect against inflammation.

Ingredients

Serves 2

Approx 25g protein + 16g fibre per serving

Chia Pudding

• 4 tbsp chia seeds

• 2 tbsp flaxseeds

• 2 tbsp desiccated coconut

• 3 heaped tbsp Greek yoghurt, or coconut yoghurt

• 3 tbsp organic grass fed whey protein powder

• 3 tbsp almond butter

• 250 ml coconut milk

Blueberry chia jam

• 150 g frozen blueberries

• 4 tbsp water

• 2 tbsp chia seeds

• 1 tbsp toasted pumpkin seeds

Method

• Combine the chia seeds, flaxseeds, shredded coconut, Greek yoghurt, whey protein, almond butter, and coconut milk in a small container with a lid or glass Kilner jar

• Mix well until all ingredients are thoroughly combined.

• Cover the bowl and refrigerate for at least 2 hours or overnight to allow the chia seeds to absorb the liquid and create a creamy pudding consistency.

  Jam

• Put the frozen blueberries, water, and chia seeds in a small saucepan.

• Cook over a low-med heat for 4-5 minutes, stirring occasionally until the blueberries soften and release their juices.

• Use a fork to mash the blueberries, creating a chunky compote.

• Remove from heat and let it cool, then stir in the pumpkin seeds.

• Once the chia pudding has set, give it a good stir to combine the ingredients.

• Divide the pudding into serving bowls or glasses.

• Top with the blueberry compote, extra flaxseeds and coconut, plus a little maple syrup if you like.

baked Cod with butterbeans

This is a satisfying, healthy meal that’s full of flavour, and packed with nutrients. Cod is a lean, high-protein fish with omega-3 fatty acids that help to reduce inflammation, and support brain and heart health. Plus, cod is a good source of essential minerals like selenium, which boosts immune function and protects cells from oxidative stress.

The butterbeans in this recipe provide plenty of plant-based protein and fibre, helping to stabilise blood sugar levels and keep you feeling satisfied. They’re also a great source of folate, magnesium, and iron - nutrients vital for energy production and supporting a healthy nervous system.

Tomatoes provide a healthy dose of vitamin C and lycopene, a powerful antioxidant that promotes skin health and reduces the risk of certain cancers. The crispy breadcrumb topping with parmesan adds extra flavour, and rosemary is a natural anti-inflammatory herb that’s great for digestion.

Ingredients

Serves 4

• 1 small red onion, chopped finely

• 1 large garlic clove, grated or chopped finely

• 1 tsp sweet smoked paprika

• 1 tsp ground fennel seeds

• 1 x 400g tin butterbeans

• 1x 400g tin chopped tomatoes

• ¾ tsp sea salt

Topping

• 30g sourdough breadcrumbs

• 10g parmesan cheese, grated finely

• ½ tsp fresh rosemary, chopped

Method

1. Preheat the oven to 200°C (180°C fan) / 400°F / Gas mark 6.

2. Heat a little olive oil in a large ovenproof pan over medium heat. Add the finely chopped red onion and garlic, and sauté for 10 minutes until softened.

3. Stir in the smoked paprika and ground fennel seeds, cooking for 1 minute.

4. Pour in the tin of butterbeans (including the liquid) and the chopped tomatoes. Add the sea salt and stir everything together. Allow the sauce to simmer on the hob for 15 minutes, stirring occasionally, until it thickens slightly.

5. While the sauce is simmering, combine the sourdough breadcrumbs, grated parmesan cheese, and chopped rosemary in a small bowl and set aside.

6. Nestle the cod fillets into the tomato and butterbean sauce, ensuring they are partially submerged. Sprinkle the cod with a pinch of salt and a drizzle of olive oil.

7. Use a spoon to spread the breadcrumb and parmesan mixture evenly over the cod fillets.

8. Transfer the pan to the preheated oven and bake for 20 minutes, until the cod is cooked and flakes easily with a fork, and the topping is golden and crispy.

9. Garnished with fresh herbs and serve with roast potatoes, wholegrain cous cous, or brown basmati rice with steamed/roasted broccoli, or leafy greens. Or even just a green salad for a lighter meal.

AUbergine, pepper & lentil curry

This aubergine & lentil coconut curry is a nutrient-packed meal that may help support your immune system, perfect for the back-to-school season.

With fibre-rich veggies, plant-based protein, & healthy fats, this dish can help support digestion & gut health—key for a strong immune system. Red lentils provide a great source of protein & iron, important for energy & muscle function, while their slow-release carbs help keep blood sugar steady.

Turmeric & cumin give more than just flavour; their anti-inflammatory & antioxidant properties, particularly from curcumin, add extra benefits. Coconut milk brings healthy fats, including MCTs, which are easily absorbed for energy. & don’t forget the coriander & lime yoghurt—packed with vitamin C & probiotics to further support your gut & immune health. This curry is a simple, tasty way to nourish your body & could help strengthen your defences against everyday bugs.

Ingredients

Serves 4

• 1 aubergine, chopped into 2cm chunks

• 1 red onion, sliced into thin half-moons

• 1 red pepper, chopped

• 1 large garlic clove, finely chopped or grated

• 1 thumb-sized piece of ginger, finely grated (I use a Microplane)

• 1.5 tsp cumin seeds

• ½ tsp ground turmeric

• ½ tsp dried chilli flakes

• 100g red lentils, rinsed well and drained

• 1 tin (400ml) coconut milk

• 1 tin (400g) chopped tomatoes

• 1 tsp sea salt

Coriander & Lime Yoghurt:

• 6 heaped tbsp Greek or coconut yoghurt

• Juice of 1 lime

• 1 tbsp chopped coriander leaves

Method

1. Preheat the oven to 180°C. Place the aubergine on a baking tray, drizzle with olive oil, and roast for 20 minutes until softened and lightly browned.

2. Heat a glug of olive oil or ½ tbsp coconut oil in a large pan over medium heat. Add the onion & cook gently for 10 minutes, stirring occasionally.

3. Add the red pepper & cook for another 8 minutes.

4. Add the garlic and ginger to the pan and cook for 1 minute. Stir in the cumin seeds, turmeric, and chilli flakes, and cook for 30 seconds to release the flavours.

5. Add the lentils, coconut milk, and chopped tomatoes to the pan and stir well. Add the roasted aubergine, cover with a lid, and simmer for 20 minutes on low heat.

6. Mix the Greek yoghurt with lime juice, chopped coriander, and a pinch of salt in a small bowl.

7. Serve with basmati rice and a spoonful of yoghurt on top.
   

Creamy mushroom orzo

If you’re looking for a tasty and easy dish that’s packed with nutrition, this creamy mushroom orzo is a winner! It’s perfect for busy weeknights when you want something comforting but don’t want to spend hours in the kitchen.

Chestnut mushrooms not only add a rich, earthy flavour but are also a great source of vitamins D and B, including riboflavin (B2), niacin (B3), and pantothenic acid (B5). These B vitamins play crucial roles in energy production, brain function, and red blood cell formation. Mushrooms also provide essential minerals like selenium and copper, which support immune function and energy metabolism. Plus, they’re high in antioxidants, helping to reduce inflammation in the body.

Fresh herbs like basil are a good source of vitamins A, K, and C and have anti-inflammatory and antibacterial properties. Add some chopped basil or parsley for an extra boost of flavour and nutrition.

Ingredients

Serves 4

• 1 large onion

• 1 garlic clove, finely chopped or grated

• 400g chestnut mushrooms, chopped

• 350g orzo

• 900ml chicken stock

• 3-4tbsp half-fat creme fraiche

• 1 heaped tsp Dijon mustard

• 50g Parmesan, grated finely, plus rind if you have one

• Handful of chopped fresh basil leaves or parsley

Method

1. Heat 1 tbsp extra virgin olive oil in a large pan, then add the onion. Fry gently for around 10 minutes until softened, then add the garlic and cook for an additional minute.

2. Add the chopped mushrooms and cook for 10 minutes until they release all their juices.

3. Add the orzo, chicken stock, and Parmesan rind to the pan. Bring to a gentle simmer and cook for about 10 minutes, stirring occasionally, until the orzo is al dente and has absorbed most of the liquid.

4. Stir in the crème fraîche, and grated Parmesan (reserving a handful for serving).

5. Taste and adjust seasoning if necessary.

6. Serve hot, garnished with the reserved Parmesan and freshly chopped basil.

6 ingredient Chocolate & tahini protein bites

Being a nutrition therapist ‘in training’, I’m always looking for ways to max the nutrients in everything I eat! So when I want to nibble on something sweet after dinner, I like to have something like these chocolate treats in the fridge that are full of protein, fibre, vitamins, and minerals.

That’s not to say I don’t ever eat cake or biscuits, but I try to limit the amount of low-nutrient, high-sugar food that I eat.

Obviously, Medjool dates are naturally high in sugar, but they are also a good source of iron, calcium, magnesium (for nerve and muscle function), and copper (for bones, blood vessels, nerves, and immune function).

Fibre can help slow down the digestion of sugars, reduce blood glucose spikes, and provide longer-lasting energy from the food you eat. So, natural date fibres and the addition of cashews should help regulate the blood sugar response.

Tahini works well with chocolate and contains copper, selenium (which supports immune and thyroid function), and calcium, which can be a good alternative to dairy for vegans.

Dark chocolate and cacao are rich in flavonoids—antioxidants that can reduce oxidative stress and inflammation in the body (the same for dates!)., potentially supporting heart health. Cashews provide protein and healthy fats to support the cardiovascular system, plus iron and zinc for energy and immune function.

ingredients

Makes one 20cm x 20cm tray

• 170g toasted cashews, toasted, incl 20g for topping 

• 6 tbsp cacao powder 

• 4 tbsp bone broth protein powder (Plant Paleo) 

• 2 tbsp tahini, plus 2 tsp for topping 

• 20 Medjool dates, pitted

• 150g dark chocolate 

  method

• Line a 20cm square baking tin with parchment paper.

• Add the cashews (reserving 20g for the topping), cacao, protein powder, and 2 tbsp tahini to the food processor. Blitz, and then start adding the dates one at a time so they don’t clog the mixer.

• Mix for 1-2 minutes until it has a sticky, crumbly texture—you should be able to pinch a bit between your fingers and roll it into a ball.

• Tip the mixture into the lined baking tin, flattening it with a spatula or cake slice. Press firmly into the tin.

• Melt the chocolate in a bowl in the microwave. I usually do 1 min on 600W and repeat until melted. or you can use a Bain Marie

• Pour over the chocolate and spread evenly by gently tipping the tray from side to side or use a baking spatula for thicker chocolate.

• Drizzle the extra teaspoons of tahini over the chocolate, and then draw squiggles with a spoon. 

• Spread the remaining cashew pieces over the top and then put them in the fridge for at least 30 min to set.