apple, blueberry & cinnamon breakfast bars
This is the autumn remix of one of my most popular recipes. My Blueberry & Raspberry Breakfast Bars have gone down so well that I gave them a seasonal tweak, swapping the raspberries for apple and cinnamon.
They’re soft, slightly chewy, and easy to make ahead, so there’s a healthy breakfast ready in the fridge for busy mornings.
Why they’re a good way to start the day
A nutritious breakfast is a good start for anyone. It can be especially helpful during perimenopause and menopause, when many women find it harder to balance energy, appetite and weight. These bars give you:
A balanced mix: fibre, healthy fats and protein, which together can help keep blood glucose more balanced than a breakfast that’s mostly sugar.
Magnesium: this contributes to a reduction in tiredness and fatigue, and to normal bone and muscle function.
Six plants in one bar: oats, banana, peanuts, pumpkin seeds, blueberries, and apple. All of these count towards the 30 different plants a week I often suggest to support gut health.
How to serve them
Each bar has around 10g protein on its own. To boost the protein, serve one warm with a generous dollop of Greek yoghurt. Around 150g of a high-protein yoghurt takes it to roughly 25g of protein. Try Fage, Yeo Valley Greek Recipe or Coconut Collab’s vegan protein yogurt.
Top with toasted nuts, seeds (hemp seeds are especially good) or a drizzle of nut butter for a little more protein, fibre and healthy fats. Finish with extra berries, apple slices or a sprinkle of cacao nibs.
Ingredients
Makes 6 bars
300g ripe banana (peeled weight)
160g rolled oats
50g toasted pumpkin (or sunflower) seeds* (40g mixed in, 10g for the top)
1 tsp ground cinnamon
½ tsp baking powder
75g peanut (or almond) butter
80ml plant milk
2 tbsp honey (or maple syrup)
Pinch of salt
90g frozen blueberries (I like organic Pack’d)
75g peeled apple (about 1 small apple), cut into roughly ½cm dice
*Toast the seeds in a dry frying pan for around 6-8 minutes, tossing regularly.
Method
Preheat the oven to 180°C fan. Line a 20 x 12cm baking dish.
In a large bowl, mash the banana until fairly smooth (some lumps are fine). Add the oats, 40g of the seeds, the cinnamon, baking powder, and salt, and mix well.
Stir in the nut butter, plant milk and honey.
Gently fold through the blueberries (from frozen) and the chopped apple.
Scrape the mixture into the dish, even out the top and scatter over the remaining 10g of seeds.
Bake for 40 minutes, until golden around the edges and set through the centre.
Cool completely before cutting into 6 bars. Store in an airtight container in the fridge for up to 5 days.
To serve warm, microwave for about 30-45 seconds.
Family-friendly Turkey Chilli: A tasty Batch Cook for Busy Weeks
Cook once, eat twice is something of a mantra in our house. On a busy evening, having a homemade meal ready in the freezer can make it much easier to eat well without starting from scratch.
This turkey chilli is one of my go-to batch cooks. It’s built around turkey mince for protein, with onion, red pepper, courgette and tomatoes adding fibre and colour. The flavour comes from a few store-cupboard spices rather than a long list of ingredients, and the chilli flakes are optional, so it works for the whole family, with extra heat on the table for anyone who wants it.
Why turkey? Red meat can be part of a balanced diet, so this isn’t about cutting it out. But turkey makes a nice change from beef, with a lighter flavour that takes on the spices well. I use 2% fat turkey mince, which is much leaner than standard beef mince, so you get less saturated fat and fewer calories, with more protein for every calorie. Turkey is also a source of vitamin B6, which contributes to the regulation of hormonal activity, and vitamin B3 (niacin), which contributes to the reduction of tiredness and fatigue.
The recipe serves four, but I’d recommend doubling it - eat half now and freeze the rest for another night. It’s a really versatile meal, too - serve it with rice or a baked potato, or turn it into quesadillas for a weekend lunch.
Ingredients
Serves 4 (easily doubled - see below)
500g turkey mince (I use 2% fat)
2 tbsp olive oil
1 onion, finely chopped
1 red pepper, chopped
1 courgette, chopped
1 × 400g tin chopped tomatoes
1 tbsp tomato purée
1 tsp paprika
1 tsp dried oregano
½–1 tsp dried chilli flakes (optional, or add when serving)
1 low-salt chicken stock cube (e.g. Kallo), crumbled
1 tsp sea salt, plus extra to taste
Black pepper
Optional: a handful of dried red lentils (about 40g), rinsed. Reduce or leave out if they don’t suit you.
Method
Heat 1 tbsp of the olive oil in a large pan over a medium heat. Add the onion and cook gently for 6-8 minutes.
Meanwhile, heat the remaining olive oil in a frying pan over a medium-high heat. Add the turkey mince and cook until browned, breaking it up with a spoon. Tip onto a plate, then add a splash of water to the hot frying pan and scrape up the browned bits from the bottom.
Add the red pepper to the onion and cook for a further 6-8 minutes.
Add the browned turkey, along with the juices from the frying pan.
Add the paprika, oregano and chilli flakes, and stir for a minute or two.
Add the chopped tomatoes, tomato purée and crumbled stock cube.
If using lentils, stir them in now with about 150ml water.
Simmer gently for 20 minutes, stirring occasionally, then add the courgette and cook for a further 20 minutes. Add a splash of water if it gets too thick.
Stir in 1 tsp sea salt and season with black pepper. Taste and add a little more salt if needed.
To serve
Serve with rice, new potatoes, a baked potato or a baked sweet potato, and a green salad on the side. Top with any of the following:
Guacamole
A spoonful of sour cream or Greek yoghurt
A little grated cheese
Make it into quesadillas: for a weekend lunch or tea, spread some chilli over half a tortilla, sprinkle with grated cheese, fold over and cook in a dry frying pan for a few minutes on each side until golden and the cheese has melted. These are always a hit with kids.
Cook once, eat twice
Double all the ingredients to make 8 portions - one meal now and another for the freezer. Use a large pan and allow a few extra minutes for it to thicken.
Storage
Allow to cool, then cover and refrigerate within 2 hours of cooking.
Keep in the fridge for up to 2 days.
To freeze, divide into portions in airtight containers and freeze for up to 3 months.
Defrost overnight in the fridge, then reheat until steaming hot all the way through. Only reheat once.
Baked hake with smoky tomato sauce, courgettes and couscous
This is one of my go-to midweek dinners. It’s quick and mostly hands off, and it gets protein, plenty of vegetables and wholegrains onto the plate in one go.
You can make the tomato sauce up to 3 days ahead. On the night, you just reheat it, add the fish and pop it in the oven for 15 minutes. That makes it easy on a busy weeknight, but it also works well for friends at the weekend. Once it’s in the oven there’s very little left to do, so you have more time to sit down and catch up.
I’ve used hake here, but cod works just as well. It’s worth buying the best quality fish you can.
Why it’s a good one
Protein: around 30g per serving, mostly from the fish, which fits the 30g-per-meal aim from my protein guides [CHECK]. Protein contributes to the maintenance of muscle mass, which matters more as we move through midlife.
Plants: around 8 different plants, depending on your grain and greens, plus smoked paprika. That’s a good step towards 30 plants a week.
A balanced plate: protein, wholegrains and vegetables together, the kind of meal that tends to keep you satisfied until the next one.
Ingredients
Serves 4
2 tbsp extra virgin olive oil
1 medium onion, small dice
1 red pepper, small dice
1 large garlic clove, finely chopped
1 tsp sweet smoked paprika (pimentón dulce), or regular paprika if you prefer a less smoky flavour
2 x 400g tins cherry tomatoes, or chopped plum tomatoes
1 tsp sea salt, plus a little extra
4 hake or cod fillets (about 120-150g each)
1 large courgette, cut into 1cm rounds
1 lemon, cut into wedges
A small handful of chopped parsley
200g wholewheat couscous
Method
Heat 1 tbsp of the olive oil in a wide, shallow, ovenproof pan. Add the onion and cook for 5 minutes. Add the red pepper and cook on a low heat for a further 10 minutes.
Stir in the garlic and cook for a minute or so, then add the smoked paprika and stir well.
Pour in the tomatoes and simmer for 20 minutes, then stir in the sea salt. Preheat the oven to 180°C fan / 200°C while the sauce simmers.
Place the fish in the sauce so it is half submerged. Slide the pan into the oven for 15 minutes, until the fish is opaque and flakes easily. If you don’t have an ovenproof pan, cover with a lid and simmer gently on the hob for about 10 minutes.
While the fish cooks, heat the remaining 1 tbsp olive oil in a medium frying pan. Fry the courgette in 2-3 batches over a medium-high heat for 3-4 minutes a side, until browned. Lay the slices in a single layer with no overlap, otherwise they’ll steam rather than brown. Transfer each batch to a warm plate, dress with a squeeze of lemon and a pinch of sea salt, and cover loosely with foil.
While the courgette cooks, put the couscous in a small saucepan or heatproof bowl with a good pinch of salt. Pour over 300ml boiling water, cover and leave for 8-10 minutes until soft.
When the fish is ready, scatter over the parsley and serve with the couscous, courgettes and remaining lemon wedges.
Make ahead
The sauce keeps for up to 3 days in the fridge. Bring it back to a simmer before adding the fish.
Easy swaps
Instead of couscous: any wholegrain works, such as brown rice or quinoa. Pearl barley is another good option. These take longer than couscous, so start cooking them once the tomato sauce is simmering (step 3), following the packet timings.
Instead of courgettes: anything green works. Try steamed cabbage, leafy greens such as spinach, kale or cavolo nero, or a simple green salad dressed with lemon and olive oil.
chewy dark chocolate & almond cookies
One bowl, ten minutes to mix, ten minutes in the oven. That’s it.
These dark chocolate and almond cookies are about as easy as baking gets. There’s no flour, no butter, no eggs and no mixer, and hardly any washing up. Ground almonds stand in for flour, ground flaxseed does the egg’s job of holding everything together, and toasted almonds and chunks of dark chocolate do the rest.
If you fancy something sweet in the afternoon, they’re a healthier option than most - with plenty of fibre and every ingredient pulling its weight.
Ground almonds and flaxseed → fibre, supporting gut health and a slower energy release
Dark chocolate → >70% cocoa solids contains polyphenols. These are plant compounds that research suggests may play a role in heart and gut health. Darker generally means more of them and less sugar.
Almonds → vitamin E, which contributes to the protection of cells from oxidative stress.
So, twenty minutes from bowl to cooling rack, and a batch of cookies with a lot more going on than most.
Ingredients
Makes 10-12 cookies
50g whole almonds
2 tbsp ground flaxseed
4 tbsp water
200g ground almonds
3 tbsp light brown sugar
3 tbsp smooth almond butter
80g dark chocolate (<70% cocoa solids), roughly chopped
Pinch of sea salt
Method
Preheat the oven to 180°C.
Spread the whole almonds on a baking tray and toast for approx. 8 minutes, until lightly golden. Tip them into a bowl and leave to cool while you prepare everything else.
Line the baking tray with parchment paper.
Mix the ground flaxseed with the water. Set aside for 5 minutes while you measure the other ingredients, stirring once or twice to mix.
Roughly chop the cooled almonds.
In a large mixing bowl, combine the ground almonds, sugar, chopped almonds, dark chocolate, and a pinch of salt, then mix well.
Add the almond butter and flaxseed mixture, and stir well to combine thoroughly and form a dough.
Use an ice cream scoop or a tablespoon to divide the dough into 10-12 (golf ball-sized) balls, then gently flatten them a bit on the baking tray.
Bake for 12-14 minutes, until lightly golden around the edges.
Leave to cool on the tray, then transfer to a wire rack.
Store in an airtight container - if they last that long!
Creamy butterbeans with wild mushrooms & Parmesan
This is exactly the sort of recipe I like to make at the weekend and keep in the fridge for lunches through the week. Spoon it over sourdough, top it with a fried egg, or serve it alongside leafy greens, broccoli or cabbage. It works just as well as an easy dinner.
The garlic is toasted until golden first, which gives the whole dish a lovely savoury flavour. The beans are then cooked in their jar liquid, which adds an extra depth of flavour. There's no cream, just a little butter, Parmesan and lemon to finish.
The nutrient lowdown:
Butter beans bring fibre and plant protein, along with nutrients including folate, magnesium, potassium and iron.
The fibre is one of the main reasons I'd encourage eating beans more often. It can help support bowel health and the gut microbiome, and a higher fibre intake is linked with better cardiometabolic health.
This may matter more through perimenopause and menopause. Oestrogen and progesterone both appear to influence how quickly food moves through the gut. As these hormones fluctuate and then fall, some women notice changes such as constipation or bloating. Research also suggests the gut microbiome may become less diverse after menopause. Fibre from foods like beans helps feed gut bacteria, which is one reason it's worth including regularly at this stage.
A note on beans and bloating
Jarred beans make this quick to put together. For anyone not used to eating many beans, it's worth starting with a smaller portion and building up gradually, as increasing fibre too quickly can cause bloating in some people.
Ingredients
Serves 4-6
A good glug of extra virgin olive oil, plus a little extra for the mushrooms
300g chestnut mushrooms, roughly chopped
250g mixed wild mushrooms, roughly chopped
1 large garlic clove, finely chopped or grated
1 medium onion, finely chopped
A knob of butter
2 jars Bold Beans butter beans, including their bean stock
Juice of 1 small lemon
2 generous handfuls of finely grated Parmesan
Fresh parsley or thyme, chopped
Black pepper
Salt, if needed
Method
Heat a large frying pan until quite hot. Fry the mushrooms in three batches, adding a little olive oil as needed, so they have room to brown rather than steam. Set aside.
Wipe out the pan. Add a good glug of olive oil and the garlic, and cook until the garlic is golden and just beginning to brown, giving it a toasted, savoury flavour.
Add the onion and the butter. Turn the heat down low/med and cook gently for 12-15 minutes, until very soft and sweet.
Add the butter beans with all their bean stock, then the browned mushrooms. Stir well and bring to a gentle simmer.
Cook uncovered for around 20 minutes, stirring occasionally, until the stock has reduced and everything is thick and creamy. For an even creamier texture, crush a few beans against the side of the pan with the back of your spoon.
Stir through the lemon juice, a handful of Parmesan and most of the herbs. Season generously with black pepper, then taste before adding any salt, because the Parmesan and bean stock are already salty.
Spoon into bowls and finish with the remaining Parmesan and herbs.
Using tinned beans? Use 3 tins in place of the 2 jars, and add the liquid from the tins too. You may want to add a stock cube for extra flavour. Kallo make a mushroom one, or a low-salt chicken stock cube works well. Taste before adding any extra salt.
Serve with:
Fried or poached eggs, green salad, toasted sourdough, grilled chicken or tofu
raspberry & blueberry breakfast bars
Busy mornings are much easier with something ready in the fridge - no decisions, just grab and go. These Raspberry & Blueberry Breakfast Bars are made with oats, banana, peanut butter, berries, and pumpkin seeds, so they provide a healthy mix of fibre, protein, wholegrains, good fats, and plant nutrients in something easy to take with you.
Each bar provides around 10g protein and 6.4g fibre. I usually suggest aiming for around 30g protein at each meal and 30g fibre across the day, so a bar on its own won't get you all the way there, but on a busy morning it can be a much better start than skipping breakfast altogether.
They're soft and slightly chewy, but firm enough to wrap up and take to work, school or eat on the go. If you're eating at home, they're delicious warmed through and served with Greek yoghurt, fruit compote, a few chopped almonds or other nuts, or both. For an extra protein boost, you could stir a scoop of protein powder into the yoghurt.
They also work well as an afternoon snack.
Fresh raspberries are lovely while they're in season, but you can experiment with other fruit like grated apple or pears, berries, nuts, seeds and nut butters depending on what you have.
Ingredients
Makes 6 bars
50g pumpkin seeds (40g mixed in, 10g for the top)
300g ripe banana
75g peanut butter
80ml plant or cow’s milk
2 tbsp honey
2 tsp vanilla
160g rolled oats
½ tsp baking powder
Pinch of salt
75g fresh raspberries
75g fresh blueberries
Method
Preheat the oven to 180°C / 160°C fan. Line a 20 × 12cm dish with baking parchment.
First, toast the pumpkin seeds for around 5 minutes in a dry frying pan on a medium heat. Set aside to cool a little.
In a large bowl, mash the banana until fairly smooth, then stir in the peanut butter, plant milk, honey and vanilla.
Mix in the oats, 40g of the pumpkin seeds, the baking powder and the salt.
Gently fold through the raspberries and blueberries.
Scrape the mixture into the dish, smooth the top and scatter over the remaining 10g of pumpkin seeds.
Bake for 35-40 minutes, until golden around the edges and set through the centre.
Cool completely before cutting into 6 bars.
Store in an airtight container in the fridge for up to 4 days.
Approximate nutrition per bar: 306 kcal | 10g protein | 6.4g fibre
Serving suggestion: high-protein Greek or coconut yoghurt, fruit compote, chopped nuts/seeds, cacao nibs, desiccated coconut, nut butter
The Jennifer Aniston viral Salad
My take on the viral Jennifer Aniston salad, packed with chickpeas, grains, feta, almonds, crunchy vegetables and fresh herbs. A colourful, satisfying salad that works for lunch or dinner.
I can see why this recipe was so popular. It's dead easy, really tasty, and doesn't need a long list of ingredients - a complete meal in one bowl.
My version uses pearl barley, quinoa, and amaranth (instead of just one grain), plus chickpeas, feta, cucumber, red onion, grated carrot, parsley, and roasted almonds, all tossed with lemon juice and extra-virgin olive oil.
It works out at around 14-16g fibre and 24-27g protein per serving, with roughly 11 plant points if you use the three-grain mix. It serves 4 as a main meal and is filling on its own, though you could add chicken, salmon or tofu if you want more protein.
It's also good for meal prep. Make a big batch, and you've got lunch sorted for a couple of days.
Ingredients
Serves 4 as a main, serves 6 as a side
300g cooked grains - quinoa, pearl barley, brown rice, or a combination
I used pearl barley, quinoa and amaranth200g feta cheese, crumbled
1 full jar Bold Beans chickpeas, drained, or 2 cans chickpeas, drained and rinsed
50g red onion, finely chopped (about ½ small onion)
½ cucumber, cut into small dice
2 carrots, grated
Large handful fresh parsley, finely chopped
100g almonds, or your preferred nuts, roughly chopped and roasted
Juice of 1 large lemon
3 tbsp extra virgin olive oil
Sea salt and freshly ground black pepper, to taste
Method
Cook your chosen grains according to the packet instructions, if needed, then allow to cool.
Add the grains, chickpeas, feta, red onion, cucumber, grated carrot, parsley and roasted nuts to a large bowl.
Pour over the lemon juice and extra virgin olive oil and toss everything together.
Season with salt and freshly ground black pepper to taste.
Meal prep tip: This keeps really well in the fridge for 2-3 days, if you want to make it last 4-5 then store the dressing and the nuts separately to keep the crunch!
Spiced Black Beans with Yoghurt and Cheese
These gently spiced black beans are useful to have in the fridge for quick breakfasts, lunches and dinners. Serve them with eggs and avocado, spoon them over toast or salad, or use them as a side for roasted chicken, white fish or tofu.
Ingredients
Serves 4-61 tbsp extra virgin olive oil
1 large onion, finely chopped
1 large garlic clove, finely grated or chopped
1 tsp sweet or smoked paprika
1 tsp ground cumin
1 tsp ground coriander
2 tbsp tomato purée
1 jar Bold Bean Co black beans (or 2 × 400g tins), plus stock/water
100–150ml water
Sea salt and black pepper
To serve
4–6 heaped tbsp thick Greek yoghurt, such as FAGE or Yeo Valley Greek
A handful of grated mature Cheddar or Manchego
red chilli, chopped finely
Method
Heat the olive oil in a large frying pan over a medium-low heat. Add the onion with a small pinch of salt and cook for 8-10 minutes, stirring regularly, until soft.
Add the garlic, and fry for a minute, then add the paprika, cumin and coriander, stirring for 30 seconds to warm and release the flavours.
Stir in the tomato purée and cook for 1–2 minutes.
Add the drained black beans and 100ml of water. Stir well, then simmer gently for around 10 minutes with the lid on and then for a further 8-10 minutes without the lid. Add a little more water as needed so the beans remain rich and saucy rather than drying out.
Turn off the heat and add 4-6 large spoons of Greek yoghurt on top, followed by a big handful of grated cheese.
Slide under the grill until bubbling and brown.
Finish with some chopped red chilli and fresh coriander
Serving ideas
Breakfast: Serve with poached or fried eggs, avocado and sourdough toast.
Lunch: Spoon over toast or add to a salad with leaves, tomatoes and roasted vegetables.
Dinner: Serve alongside roasted chicken, white fish or tofu, with vegetables or a simple salad.
Prawn Toast with Herby Cornichon Yoghurt Dressing
This quick prawn toast is a simple, high-protein lunch that feels fresh, satisfying and a little bit more interesting than the usual things-on-toast option. The topping is built around a tangy Greek yoghurt dressing with cornichons, cucumber, capers, spring onion, lemon and black pepper, giving it plenty of flavour without needing much time or effort.
The recipe makes more dressing than you’ll need for one lunch, but that’s the point. Keep the extra in the fridge and use it with salads, salmon, chicken, mackerel or sardines. It’s also lovely spooned over a baked potato or sweet potato, or served with roasted vegetables.
Serve the prawns on toasted wholemeal bread or my Everyday Life Loaf, then finish with fresh basil. You could also skip the toast and turn it into a salad bowl instead.
Serves 1–2
Depending on appetite.
Ingredients
Serves 1 (with extra dressing)Yoghurt dressing
6 tbsp high-protein Greek yoghurt, such as Fage or Yeo Valley Greek
4 cornichons, finely chopped
Thumb-length piece of cucumber, seeded and finely diced
1 tbsp capers, chopped
1 spring onion, finely chopped
Juice of ½ lemon
Pinch of sea salt
Black pepper
To serve
2 slices wholemeal bread, or my Everyday Life Loaf
6–8 cooked king prawns
Fresh basil leaves
Method
Add the yoghurt, cornichons, cucumber, capers, spring onion, lemon juice, salt and black pepper to a bowl. Mix well.
Toast the bread.
Arrange the prawns on the toast, spoon over some of the dressing and finish with fresh basil leaves.
Recipe note:
This makes extra yoghurt dressing. Store any leftovers in a sealed container in the fridge and use them within 2 days. It’s great with salads, oily fish (sardines, mackerel, salmon), white fish, roast or grilled chicken, baked potatoes, sweet potatoes or roasted vegetables.
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
Preheat the oven to 180°C and line a baking tray with parchment paper.
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
Put the ground almonds, sugar, pumpkin seeds, dark chocolate, and a pinch of salt in a large mixing bowl and mix well.
Add the tahini and flaxseed mixture, stirring well to combine thoroughly and form a dough.
Use an ice cream scoop or a tablespoon to divide into 12-14 balls, then gently flatten them onto the baking tray.
Bake for 12–14 minutes, until lightly golden around the edges.
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
Spiced Chicken or Turkey Meatballs with Tomato Sauce
Have you ever thought about swapping beef mince for turkey sometimes?
Not because red meat is ‘bad’, but because changing your protein sources across the week can be a simple way to improve the balance of fats and nutrients in your diet. These spiced turkey meatballs are high in protein, naturally lower in saturated fat than many beef mince meals, and are super tasty.
Turkey is also a source of nutrients like selenium, B vitamins and tryptophan - an amino acid involved in the production of serotonin and melatonin, which play a role in mood and sleep regulation. If weight loss or cholesterol is something you’re working on, meals like this can also be a helpful swap to include more regularly, alongside plenty of vegetables and fibre-rich foods.
I also made a double batch and froze half raw, which makes busy midweek dinners much easier - cook once, eat twice! Always a winner!
Serve with brown rice, potatoes, whole grains or lots of vegetables depending on what you fancy.
Ingredients
Serves: 3–4
Meatballs
500g chicken or turkey mince
1 small onion, finely chopped
½ red pepper, finely chopped
1 garlic clove, finely chopped
½ tsp cumin
½ tsp ground coriander
¼ tsp cinnamon
1 slice sourdough (approx. 40g), grated or blitzed into breadcrumbs
1 large egg
1 tsp sea salt
Tomato sauce
1 onion, finely chopped
2 × 400g tins chopped tomatoes
½ tsp dried chilli flakes
Handful fresh parsley, chopped
Method
In a large bowl, combine the mince, onion, red pepper, garlic, spices, breadcrumbs, egg, and salt. Mix well until evenly combined.
Roll into small meatballs (about the size of a large golf ball). You should get around 10-12.
Heat a little olive oil in a large sauté pan and soften the onion for 10 minutes until translucent. Add the chilli flakes and cook for 1 minute, then pour in the chopped tomatoes. Simmer for 10-15 minutes until slightly thickened.
In a separate frying pan, heat a little olive oil over a medium heat. Add the meatballs and cook for 6-8 minutes, turning occasionally, until browned on all sides (they don’t need to be fully cooked through at this stage
Add the meatballs to the sauce and simmer gently for a further 15 minutes, until cooked through.
Finish with fresh parsley
Serve with:Brown rice, pasta or quinoa
Roasted or steamed vegetables/green salad
Feta cheese
Jewelled Carrot, kale & Chickpea Salad
A simple, nutrient-dense salad that works well as a light lunch or alongside a main. It’s rich in fibre, plant diversity, and healthy fats, which can support digestion, satiety, and overall metabolic health.
Ingredients
Serves 6-8 as a side
200g curly kale, thick stalks removed
3 med-large carrots, grated
½ jar chickpeas (e.g. Bold Beans), drained and rinsed
2–3 tbsp extra virgin olive oil
1–2 tbsp red wine vinegar or apple cider vinegar
Sea salt and black pepper, to taste
Handful of pomegranate seeds
Squeeze of fresh lemon juice
Method
Add the kale to a large bowl and drizzle over the olive oil.
Massage the kale with your hands for 2–3 minutes until it softens and reduces to roughly half its volume.
Add the grated carrots, chickpeas, and vinegar. Toss well to combine.
Season with sea salt and black pepper.
Finish with pomegranate seeds and a squeeze of fresh lemon juice.
Why it works:
➡️ High fibre → supports gut health and helps keep you fuller for longer
➡️ Healthy fats from olive oil → support hormone production and absorption of fat-soluble nutrients
➡️ Diverse plant compounds → contribute to a more resilient gut microbiome
➡️ Naturally rich in vitamin C → supports skin and immune function
My favorite ratatouille
If you’re trying to eat more vegetables without overcomplicating things, this is a good place to start. Ratatouille is one of those simple, flexible dishes that gives you a lot back for very little effort — just a bit of chopping, one pan, and time to let everything soften and come together.
It’s naturally rich in fibre and plant diversity, which can support digestion, steadier energy, and overall health — particularly helpful during midlife when small, consistent habits tend to work best. The combination of aubergine, courgette, peppers, and tomatoes provides a range of polyphenols and nutrients that can help support the body’s response to everyday stress.
What makes it especially useful is how versatile it is. You can serve it with chicken, fish, tofu, or grains, spoon it over a baked potato, or use it as a pasta sauce. Make it once, and you’ve got the base for several easy, balanced meals across the week.
Ingredients
Serves: 6-82 aubergines, cut into chunks
2 red onions, sliced
2 courgettes, chopped
2 bell peppers, sliced
1 clove garlic, crushed
1 ½ tsp ground coriander
2 tins chopped tomatoes
1 tbsp red wine vinegar
Handful chopped fresh basil
1 tsp sea salt and a good grind of black pepper
Method
Preheat the oven to 180°C fan.
Place the aubergine chunks on a baking tray, drizzle generously with olive oil, season, and bake for 20 minutes until softened and lightly golden, turning once at half time.
Meanwhile, heat a glug of olive oil in a large pan. Add the red onion and cook for 5 minutes until starting to soften.
Add the peppers and cook for another 5 minutes.
Add the courgette and cook for a few more minutes.
Stir in the garlic and ground coriander, and cook for 1 minute.
Add the chopped tomatoes, season well, and simmer for around 30 minutes.
Stir in the roasted aubergine and cook for 25 minutes approx until all the vegetable are cooked through and look like a sauce.
Add the red wine vinegar and cook for a further 5 mintues.
Stir in the fresh basil and season.
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
Preheat the oven to 180°C
Spread the almonds evenly on a baking tray and roast for 8 minutes until lightly golden and fragrant
Leave to cool completely
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
family favourite Chicken, orzo & vegetable pot
This is a simple, comforting chicken and orzo dish that works well when you want something easy but still feels like a proper meal.
It sits somewhere between a soup and a light pasta dish — brothy, but still filling — making it a useful option for midweek cooking or batch-prepped lunches.
It’s also a great way to use up leftover chicken, for example, from a roast, without feeling like you’re repeating the same meal.
The orzo helps make it more substantial (and tends to make it more appealing for children), while the vegetables soften into the dish so it doesn’t feel overly heavy on veg.
Nutritionally, it offers a balanced mix of protein, fibre and a range of plant foods, which can help support energy, digestion and satiety.
Finished with a handful of grated Parmesan, it’s a practical, family-friendly meal that’s easy to return to.
Ingredients
Serves 4-6
4 roasted chicken thighs, shredded off the bone
1 tbsp olive oil
1 leek, finely chopped
3 carrots, diced
1 courgette, diced
2 handfuls of mushrooms, chopped
1 tsp dried oregano
275g orzo
800ml–1 litre good-quality chicken stock
½ tin chickpeas or cannellini beans (optional), drained
1–2 handfuls spinach (fresh or frozen)
1 tsp sea salt
Juice of ½ lemon
1 handful fresh parsley, chopped
Black pepper
Handful of grated parmesan
Method
Heat the oven to 180C
Drizzle the chicken thighs with olive oil and season well, roast for 30 minutes and set aside to cool.
Heat the olive oil in a large pan over a medium heat. Add the leek and carrots and cook gently for around 5 minutes until starting to soften.
Add the mushrooms and courgette and cook for a further 5 minutes, allowing everything to soften.
Stir in the oregano, then add the orzo and pour in the chicken stock. Bring to a gentle simmer.
Cook for 10- 12 minutes (or according to packet instructions), stirring occasionally, until the orzo is just soft.
Shred the chicken and add to the soup along with the chickpeas or cannellini beans (if using), spinach, and sea salt. Simmer for a further 2–3 minutes until everything is heated through.
Finish with the lemon juice, chopped parsley, and a good grind of black pepper.
Serve with grated Parmesan.
Rainbow Beanzotto
A simple, nourishing meal that can support digestion, energy, and appetite - particularly helpful if you’re looking to increase your fibre intake.
In midlife, symptoms like constipation, bloating, low energy, or gradual weight gain can often be linked, in part, to not getting enough fibre day to day. Meals like this are an easy, realistic way to start addressing that.
Beans are a key ingredient here. They’re naturally high in fibre and provide a useful source of plant protein, helping with fullness, appetite regulation, and more stable energy. Combined with a variety of colourful vegetables, this dish also delivers a wide range of vitamins, minerals, and plant compounds that support gut health.
The fibres in beans help feed beneficial gut bacteria, producing short-chain fatty acids such as butyrate, which play an important role in supporting the gut lining and overall metabolic health.
Simple, flexible, and easy to adapt, this is a meal you can come back to again and again
Ingredients
Serves: 41 small red onion, finely chopped
1 stick celery, finely chopped
1 carrot, diced
1 red pepper, chopped
1 handful broccoli florets, chopped small
1 clove garlic, crushed
1 jar butterbeans (e.g. Bold Beans)
½ tsp fennel seeds
½ tsp paprika
½ tsp dried oregano (or 1 tsp fresh chopped)
1 tbsp tomato purée
Salt & pepper
To serve (optional):
Feta, parmesan, or cheddar
Nutritional yeast (for a vegan option)
Slice of seeded bread (e.g., Everyday Life Loaf)
Method
Heat a little olive oil in a pan.
Add the onion, celery, and carrot. Cook gently for 5–7 minutes until softened.
Stir in the red pepper, broccoli, and garlic. Cook for a further 3–4 minutes.
Add the fennel seeds, paprika, and oregano, followed by the tomato purée. Stir well.
Stir through the butterbeans (including their stock/water) and simmer for 10 minutes until everything is soft and well combined.
Season to taste.
To serve
Serve as it is, or top with feta, parmesan or nutritional yeast.
For a more balanced meal, pair with a slice of seeded bread or add an additional protein such as tofu, chicken or pork.
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
Heat olive oil in a large saucepan over medium heat.
Add onion and red pepper. Cook gently 8-10 minutes until soft and sweet.
Add the sweet potato and cook for 5 minutes.
Stir in garlic and spices. Cook for about 1 minute.
Add the tomato purée and then lentils,
Pour in stock. Bring to a boil, then simmer for around 20 minutes until the lentils are soft.
Stir through the spinach. Cook 2–3 minutes until wilted.
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 fibreProtein 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
Preheat the oven to 180°C. Line a 2lb loaf tin with baking paper.
Add all the dry ingredients to a large bowl and then add the olive oil and water.
Mix thoroughly until the dough thickens. Let it sit for 5 minutes so the psyllium and chia can absorb the liquid.
Transfer the mixture into the prepared loaf tin and smooth the top.
Bake for 1 hour at 180°C, until firm and golden.
Cool completely in the tin before slicing, to help the loaf set.
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
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.
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.
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.
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.
Stir through the red wine vinegar and sea salt, and cook for a few minutes. Taste and adjust seasoning if needed.
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.
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.
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