DArk chocolate, tahini & pumpkin seed cookies

These dark chocolate, pumpkin seed and tahini cookies are the perfect example of how small changes can make everyday foods more nutritious, without compromising on taste.

Inspired by Tim Spector’s almond biscuits, I’ve swapped pecans for pumpkin seeds and replaced olive oil with tahini, giving them a lovely rich, nutty flavour. They’re still cookies and do contain some sugar and chocolate, but they’re also packed with ingredients that bring a little bit more to the table.

Ground almonds, flaxseed, pumpkin seeds and tahini provide protein, fibre and healthy fats, helping to slow digestion and support steadier blood sugar levels. Pumpkin seeds add magnesium and zinc, while dark chocolate provides cocoa polyphenols - plant compounds that interact with our gut microbes to support a healthy balanced microbiome.

They’re also incredibly simple to make: just mix everything together in one bowl, shape and bake. A delicious option when you fancy something sweet with a little extra nutritional value.

Ingredients

Makes 12-14 cookies

• 2 tbsp ground flaxseed

• 4 tbsp water

• 200g ground almonds

• 3 tbsp light brown sugar

• 2 tbsp tahini

• 50g pumpkin seeds

• 80g dark chocolate (at least 70% cocoa solids), roughly chopped

• Pinch of sea salt

Method

1. Preheat the oven to 180°C and line a baking tray with parchment paper.

2. Mix the ground flaxseed with the water, set aside for 5 minutes while you measure out the other ingredients, and stir once or twice to mix properly

3. Put the ground almonds, sugar, pumpkin seeds, dark chocolate, and a pinch of salt in a large mixing bowl and mix well.

4. Add the tahini and flaxseed mixture, stirring well to combine thoroughly and form a dough.

5. Use an ice cream scoop or a tablespoon to divide into 12-14 balls, then gently flatten them onto the baking tray.

6. Bake for 12–14 minutes, until lightly golden around the edges.

7. Leave to cool on the tray and transfer to a wire rack.

Approx per cookie (based on making 14):
🌱 Fibre: ~3.5g
💪 Protein: ~5.5g
⚡ Energy: ~175 kcal

Almond butter

Adding almond butter to your breakfast is a simple way to make it more balanced, satisfying and supportive for your energy through the morning. It provides healthy fats, fibre and a little protein, helping to slow the release of energy and keep you feeling fuller for longer. Almonds are also a natural source of vitamin E, magnesium and plant compounds that support overall health, including helping to manage oxidative stress.

Oxidative stress is something we’re all exposed to through factors like stress, poor sleep and a busy lifestyle. Over time, it can contribute to things like low energy, brain fog, dull skin and feeling run down. Including foods rich in antioxidants is one small, supportive way to help your body stay more resilient.

Making your own almond butter at home is often more cost-effective than buying it ready-made (approx 50% cheaper!). It’s an easy, practical step that helps your breakfast work a little harder for you. You do need a high-powered or fast food processor to make it, though!

Ingredients

Makes 1 × 500ml Kilner jar

• 500g whole almonds

Method

1. Preheat the oven to 180°C

2. Spread the almonds evenly on a baking tray and roast for 8 minutes until lightly golden and fragrant

3. Leave to cool completely

4. Add to a high-powered food processor and blend for around 10 minutes, scraping down the sides as needed, until smooth and creamy

If your blender struggles, pause and let it cool for 10 minutes. I use a Sage food processor.

Optional additions:

• Pinch of sea salt

• Added flavours - ½ tsp of ground cinnamon or ginger

• ½ tsp vanilla essence

• A drizzle of maple syrup or honey

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.

Banana & almond protein smoothie

This is one of my favourite breakfast smoothies, it’s quick, easy and the perfect if you need breakfast on the go or before exercise. I often make one on a Saturday or Sunday morning to keep me going until brunch as it’s just the right amount of energy I need to do a workout without feeling too full.

Ingredients

Protein: ~25–27 g
Fibre: ~7–8 g

Serves 1

• 250ml nut milk

• ½ banana (70g)

• 1 tbsp chia seeds 

• ½ tbsp flax seeds

• 1 tbsp almond (or any nut) butter

• 2 tbsp organic whey protein isolate (~20g protein)

Tip

• Always read the label - Plant milks often contain hidden emulsifiers, preservatives, oils and sugar!