Lunch / Supper / Main Meal Recipes

You can make this vegetarian by replacing the chicken with chickpeas and leave out the nuts if preferred. Ingredients: Serves 6 2 tbsp olive oil 1 medium onion, chopped 500g Chicken Thigh Fillets quartered & skin removed 200ml water 2 garlic cloves, crushed 1 tbsp...

Do you love sushi? Why not try making it with the amazing protein packed grain quinoa? It adds a nutty flavour and as it is a wholegrain, it is much better for balancing those blood sugar surges compared to white rice. Ingredients: Makes 2 1 carrot, grated 1tbsp...

The ultimate winter immune booster Chillies contain capsaicin, which helps clear mucus. Ginger is a pharmacy unto its own, containing natural antibiotics, anti-inflammatory agents and the ability to clear congestion. Not to mention garlic, with it's legendary...

This dish is comfort on a plate, ready in 12 minutes and comes with ‘WOW!’ taste factor guarantee. Wild rocket is considered a bitter food and as such stimulates bile flow out of the liver, helping it to detoxify. As part of the ‘brassica’ family, rocket contains many...

As the temperatures drop our bodies crave fat and complex carbohydrates in order to lay down nutrient stores for the winter ahead. This might sound like a recipe for unwanted weight gain but it needn’t be. The trick is to give your body what it wants and craves,...

Wondering what to feed the kids for supper, which is healthy and quick?  Try out this alternative to the normal chicken nuggets.  Quinoa is high in protein, fibre, iron, magnesium, B vitamins and more.  Swap the flour for a gluten free version such as almond flour if...

Deliciously, sophisticated and nutritious- this seafood main is a sure taste winner. Trout is super rich in essential omega-3 fatty acids which help reduce inflammation levels in the body and promote healing. Plus, this dish includes a bountiful supply of green...

Satisfying, satiating and scrumptious. Three words to describe how I feel about sardines. Not only are they brimming full of flavour but are also rich in nutritional value. Sardines are a wonderful source of omega 3, which contains the fatty acid DHA. DHA is very...

A tasty way to boost nutrient stores, balance your hormones, and increase your fertilty through food. Salmon provides omega 3 fats which helps reduce inflammation and the kale is on of the most nutrient dense foods around.The kale provides folate and vitamin C,...

A light, but gratifying, healthy meal with loads of vegetables; full of antioxidants and fibre and protein. Ingredients: Makes about 4 servings To serve with organic chicken breasts. ½ clove garlic , peeled ½ tbsp capers 3 anchovy fillets 1 small handful flat-leaf...

Cod is a good source of vitamin B12, which is needed to make healthy red blood cells, and helps prevent anaemia. Quinoa is a great source of protein, fibre and as well as calcium, B vitamins and magnesium amongst others. Ingredients: Serves 2 100g quinoa 2 tbsp olive...

I love the simplicity of this dish and the way it reminds me of my time living in Thailand. By swapping the noodles to courgetti, you are gaining another vegetable, more fibre and vitamins & minerals. The dressing has a nice kick! Ingredients: Serves 2 X2 chicken...

One of the most popular dishes has to be a plateful of good old chilli. Why not give this mouth watering, vegetarian version a go? Abundant in satisfying fibre from the beans and brown rice, this dish is likely to keep your blood sugar levels even for a good length of...

You just can’t beat a tasty Shepherd’s pie!  It oozes comforting, home cooked nourishment. But why not try this lighter version? Swap the typical, dense topping of white potatoes, for an array of lighter root vegetables and other colourful fibre rich plants; this help...

Salmon is a great oily fish, full of omega 3. Omega 3 is an essential fatty acid (ie not made by our body), necessary for the production of prostaglandins which control many bodily functions. Here however they are particularly important due to their anti-inflammatory...

Spices are added to enhance flavour and aroma to each dish. In this case, cumin and coriander originally used in Asian cuisine take a fantastic place combined with a low glycemic index vegetables selection. These vegetables will keep your blood sugars level keeping a...

Lamb is as good source of zinc, which is needed for white blood cell production and DNA function. It is an important factor in the embryo & foetal development. It also helps moderate hormone levels and reduce morning sickness. Quinoa, is a good source of...

Lentils are a great source of iron & folate. Iron is needed for a healthy blood supply and oxygen circulation to you and the baby. Not enough iron can lead to anaemia making you feel tired. Brown rice, is a good source of magnesium. Magnesium helps build strong...

Grass fed meat, is free of hormones, pesticides and antibiotics. They are rich in fat-soluble vitamins such as vitamin D which helps support bone formation in a baby and stimulates the production of immune and collagen cells. Grass fed meat also contain valuable fatty...