spiced Red Lentil, Sweet Potato & Spinach Soup

This soup is built on one of the simplest, gut-supportive foods we have: lentils. Just one serving provides around 1/3 of your daily recommended fibre intake to support microbial diversity, along with plant protein, iron and folate. Sweet potato adds beta-carotene and additional prebiotic fibres, while spinach contributes magnesium (muscle relaxation/sleep) and polyphenols (gut and immune supportive).

The flavour comes from baharat - a Middle Eastern spice blend typically combining paprika, cumin, coriander, cinnamon, cloves, black pepper and nutmeg. It brings warmth and depth without heat, and spices themselves contribute antioxidant compounds that may support inflammatory balance.

This soup is dead easy to make: just fry off the veg and chuck the rest in the pot and leave to bubble. It’s ready in around 30 minutes, batch-cooks beautifully and freezes well. I often keep a large jug in the fridge when we’re both working from home - easy, nourishing lunches sorted for the week.

Delicious, topped with tahini, yoghurt or feta and toasted pumpkin seeds, or boost the protein further with tofu or shredded chicken, alongside a slice of my Everyday Life Loaf

(See below for serving suggestions and protein/fibre amounts)

Ingredients

Serves 6–8

• 1 tbsp olive oil

• 1 large red onion, finely diced

• 1 red pepper, sliced

• 2 cloves garlic, grated or chopped finely

• 1 tsp ground turmeric

• 1 tsp baharat spice blend (available from Sainsbury's)

• ¼ tsp cinnamon

• ¼ tsp ground allspice

• 1 tbsp tomato purée

• 400g red lentils, rinsed

• 1 small sweet potato, 1cm dice

• 1.5–1.75 litres chicken or vegetable stock (fresh if possible for flavour)

• 2 large handfuls fresh or frozen spinach or chopped cavolo nero

• 1.5–2 tsp sea salt (reduce if using table salt) + black pepper

To finish, choose a couple of options:

• Thick Greek yoghurt or coconut yoghurt (both high-protein varieties)

• Firm tofu or shredded chicken

• Feta cheese

• Fresh coriander + parsley

• Pinch chilli flakes

• Toasted flaked almonds, walnuts or pumpkin/sunflower seeds

Method

1. Heat olive oil in a large saucepan over medium heat.

2. Add onion and red pepper. Cook gently 8-10 minutes until soft and sweet.

3. Add the sweet potato and cook for 5 minutes.

4. Stir in garlic and spices. Cook for about 1 minute.

5. Add the tomato purée and then lentils,

6. Pour in stock. Bring to a boil, then simmer for around 20 minutes until the lentils are soft.

7. Stir through the spinach. Cook 2–3 minutes until wilted.

8. Adjust seasoning.

Serving suggestions and macros below

Nutrient Overview

If you’ve worked with me, or followed along here or on my social media, you’ll know I’m always looking at the protein and fibre in each meal. Below, I’ve estimated the amounts in an average 300ml serving of this soup, with different toppings and 1-2 slices of my Everyday Life Loaf, so you can see at a glance how each option stacks up.

Protein & fibre: why they matter
Protein helps to keep you full, supports muscle, hormones and recovery, while fibre feeds your gut bacteria, supports bowel regularity and helps to steady blood sugar. Putting the two together in every meal is one of the simplest ways to support energy, cravings, weight and long-term health.

A bowl of this soup on its own provides a decent amount of plant protein and fibre, but if you’ve followed me for a while, you’ll know I almost always look to build meals towards around 30g of protein. That usually means adding something extra - this is a win–win situation as you’ll be boosting the protein, but also micronutrients and, most importantly, flavour!

• Soup alone:

  → ~11g protein | 9g fibre

• Soup + 1 slice loaf (base):
  → ~19g protein | ~15g fibre

  Protein boosters:

+ 1 heaped tbsp Greek yoghurt + 1 tsp tahini + 1 tbsp toasted almonds
→ 26–27g protein | 17g fibre

+ handful feta (≈30g) + 1 tbsp pumpkin seeds
→ 29g protein | 17g fibre

+ palm-sized portion firm tofu (≈100g cooked)
→ 29g protein | 16g fibre

+ palm-sized portion shredded chicken (≈75–90g cooked)
→ 35g protein | 15g fibre

* add a second slice of loaf for a simple extra boost ≈ +8g protein and +6g fibre.

Everyday Life Loaf

This oat, nut & flax Bread is one of my go-to recipes for clients who want a homemade bread that is nourishing, satisfying, and incredibly easy to prepare. It’s a naturally gluten-free loaf made from oats, flax, hemp, chia, nuts and seeds - a combination that delivers fibre, healthy fats, plant diversity, and long-lasting energy without feeling heavy. Everything is mixed in one bowl, baked for an hour, and freezes really well for busy weeks.

It’s also a great way to support gut health: the blend of soluble and insoluble fibres feeds beneficial gut bacteria while helping with steady digestion, hormones and blood sugar balance. Enjoy it toasted with savoury or sweet toppings, or keep slices in the freezer for quick, nutrient-dense meals on busy days.

This loaf is naturally high in fibre and healthy fats, with a steady release of energy and a meaningful protein boost in every slice.

Per slice (1/16):

• Protein: ~7.4g

• Fibre: ~7.2g

Ingredients

Makes approx 16 slices

• 150g oats

• 150g ground flaxseed

• 35g *psyllium husk

• 50g chia seeds

• 100g hemp seeds

• 125g mixed nuts or seeds (your choice)

• 1½ tsp sea salt

• 400ml water

• 3 tbsp olive oil

*Psyllium husk is a very fine, natural fibre made from the seeds of the Plantago ovata plant. In this recipe it helps the loaf hold together, giving structure and a nice, sliceable texture, as well as adding extra soluble fibre to support digestion and gut health. I buy most of my nuts, seeds and dry ingredients from RealFoodSource (not an affiliate link) as I’ve found them good value and consistent quality when you’re using these ingredients regularly – I also use them for all my breakfast pots.

Method

1. Preheat the oven to 180°C. Line a 2lb loaf tin with baking paper.

2. Add all the dry ingredients to a large bowl and then add the olive oil and water.

3. Mix thoroughly until the dough thickens. Let it sit for 5 minutes so the psyllium and chia can absorb the liquid.

4. Transfer the mixture into the prepared loaf tin and smooth the top.

5. Bake for 1 hour at 180°C, until firm and golden.

6. Cool completely in the tin before slicing, to help the loaf set.

7. Slice and freeze with a small piece of baking parchment in between each slice so they don’t stick together.

Spanish Chicken & Red Lentil Stew

This chicken stew is the kind of low-effort, high-reward dinner that supports your health without spending hours in the kitchen. You get a great balance of protein from chicken thighs (helpful for steady energy, appetite and tissue repair) and fibre from red lentils and veg, which feeds beneficial gut microbes and supports regular digestion. The tomatoes, peppers, onions and celery bring a wide range of plant compounds your gut and immune system love, while smoked paprika and oregano add flavour and extra antioxidants. It’s also naturally gluten-free, budget-friendly, and ideal for batch cooking - the lentils thicken the sauce so it feels rich and comforting without needing cream or lots of added fat. If you’re working on better digestion, supporting your immune system, or more stable energy, this is a simple, nourishing staple to keep on rotation.

Ingredients

Serves 6-8

• 2 tbsp olive oil

• 2 large onions, thinly sliced or diced

• 2 sticks celery, finely diced

• 2 garlic cloves, crushed

• 1 tsp sweet smoked paprika

• 1 tsp dried oregano

• 1 tsp fennel seeds

• 3 carrots, chopped in thick rounds

• 2 × 400 g tins chopped tomatoes

• ½ tin water (use one of the empty tomato tins)

• 900 g skinless, boneless chicken thighs (about 9–10)

• 200 g jarred roasted red peppers, drained and cut into ~2 cm pieces

• 150 g red lentils

• 1½ tbsp red wine vinegar

• 1 tsp sea salt

Method

1. Heat the oil in a large sauté pan (with a lid) over a medium-high heat. Add the onions and celery and fry for about 10 minutes, stirring a few times, until soft and caramelised.

2. Reduce the heat to medium, add the garlic, and cook for 1 minute. Add the paprika and fennel seeds and stir for a few seconds until fragrant.

3. Add the carrots and then the tomatoes, ½ tin of water, and the chicken. Cover with the lid and cook for 30 minutes, stirring occasionally.

4. Add the roasted peppers and red lentils. Cover again and cook for a further 20 minutes, until the lentils are tender, the sauce has thickened, and the chicken is cooked through and cuts easily.

5. Stir through the red wine vinegar and sea salt, and cook for a few minutes. Taste and adjust seasoning if needed.

6. Serve with brown rice, baked potato, roasted sweet potato, and greens or a big salad. You can also serve with tagliatelle for a more family-friendly dinner.

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.

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.

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 green pea pasta

Here’s a gorgeous vibrant green pasta with a fresh delicate flavour and lots of the good stuff! Green peas have a delicious sweet flavour and work really well with fresh herbs such as parsley or basil. I’ve have added some optional marscapone cheese for extra creaminess, but you can just add parmesan if you prefer as the peas have a naturally creamy flavour when pureed anyway. I also used fresh chicken stock to boost protein and flavour, but a good vegetable stock, preferably fresh, would also be great. And if you want to make the sauce plant based, you can leave out the dairy and add some fried firm tofu, or top with cashew nuts.

Peas are a great source of vitamin C (around 66% of your RDA in 100g), and protein (5g per 100g), which may be important for supporting your immune system, collagen formation and wound healing. This sauce is also high in fibre, especially if you use wholemeal, lentil or spelt pasta, to keep your gut microbes happy.

ingredients

Serves 4

• ½ tbsp extra virgin olive oil

• Large knob of butter

• 1 large onion, chopped finely

• 1 large garlic clove, grated finely

• 500g frozen peas

• 500ml chicken or vegetable stock

• Handful of fresh parsley or basil, or both!

• 3 tbsp mascarpone cheese, optional

• 2 handfuls of grated parmesan

• Good pinch of salt and grind of black pepper

• Squeeze of lemon

• Pasta: which ever kind you prefer!

method

• Heat the olive oil and butter in a large saucepan and then fry the onions gently for around 15 minutes until browned. 

• Next add the garlic and fry for a minute before adding the frozen peas.

• Start cooking the pasta now.

• Pour in the stock and simmer for 5 minutes.

• Add the herbs and then blitz the sauce with a hand blender.

• Add the mascarpone if you’re using it, and stir well.

• Put in the parmesan, salt, and pepper and stir.

• Add the drained pasta to the sauce and serve with a squeeze of lemon, extra parmesan and a drizzle of olive oil.