Chilli Tamari Roasted Pumpkin Seeds

These flavourful seeds are the perfect healthy snack when you're craving something savoury and crunchy. They're also great sprinkled on top of soups and salads and what's more, they're so simple to make!

Three great health benefits: anti-inflammatory, beneficial for heart health, boosts immunity

Makes 1 cup

Ingredients:
1 cup pumpkin seeds
1 tsp chilli powder
2 tsp Tamari

Method:
1) Preheat oven to 180 degrees C
2) Combine all of the ingredients and place into a baking tin. Cook for approximately 5 minutes.

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Banana Pecan Protein Cookies

I'd never previously been much of a gluten free baker, shying away from it and instead, chose to continue my passion by baking traditional sweet treats for gluten eating friends. However, I've recently been enjoying experimenting with baking healthy treats and wanted to share this recipe for protein packed cookies, which are crispy outside and chewy in the middle. They're not too sweet and are great as a guilt free treat on workout days. I find they're best enjoyed warm and fresh from the oven so why not share them with your gym buddies?

Three great health benefits: rich in protein, beneficial for heart health, good source of fibre

Ingredients:
2 tbsp chia seeds
2 ripe bananas
1 tsp ground cinnamon
Pinch of sea salt
1 & 1/4 cups cooked quinoa
1/3 cup gluten free flour
3 tsp hemp protein powder
1/2 cup pecan nuts, finely chopped

Makes 18

Method:
1) Make a chia "egg" by mixing together the chia seeds with 6 tbsp water. Set aside for approximately half an hour. Stir the gel that forms.
2) Preheat the oven to 180 degrees C. Line a baking tray with a silicone sheet or greaseproof paper.
3) Mash the bananas in a mixing bowl.
4) Add the chia "egg", cinnamon and salt and stir well to combine. Stir in the quinoa.
5) In a separate bowl, mix together the flour and protein powder. Fold this into the banana and quinoa mixture. Finally, fold in the pecan nuts.
6) Use a spoon or ice-cream scoop to portion the mixture out and press into flat circle shapes on the baking tray.
7) Bake in the oven for 15 minutes, or until golden brown.

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Classic Carrot, Orange & Ginger Juice

This classic combination makes one of my all-time favourite juices. It's great for boosting immunity and maintaining healthy skin. I recommend this juice to newbies because the sweet flavour means that it's so easy to drink. It's the juice I come back to time after time, especially when I'm feeling run down.

Three great health benefits: boosts immunity, beneficial for digestive health, rich in antioxidants

Serves 1

Ingredients:
4 carrots
1 orange
1 inch piece fresh ginger

Method:
Put all of the ingredients through a juicer and enjoy immediately.

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Berry Buckwheat Porridge

This porridge is so good that it almost tastes like a dessert. I love how the berries take on a jammy quality whilst the Brazil nuts add an unexpected yet satisfying crunch. Using buckwheat flakes instead of traditional oats makes for a smoother porridge that lends itself well to additions such as the nuts and berries.

Three great health benefits: boosts mood, promotes healthy skin, rich in antioxidants

Serves 1
Enjoy immediately

Ingredients:
1/3 cup buckwheat flakes
1 cup almond milk
1 tsp vanilla paste
10 Brazil nuts, crushed
1/2 cup frozen berries (I used a mix of blackberries, raspberries, blackcurrants and redcurrants)
Drizzle of maple syrup, to taste

Method:
1) Combine the buckwheat flakes with the almond milk in a small saucepan and cook over a medium heat on the hob, stirring regularly.
2) As the mixture starts to thicken, add the vanilla paste and Brazil nuts. Continue cooking, stirring regularly, until the mixture has thickened and most of the liquid has been absorbed (approx. 10 minutes). Finally, add half of the frozen berries and stir to combine thoroughly.
3) Pour into a bowl and top with the remaining berries and a drizzle of maple syrup. Enjoy immediately.

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Lemon, Coconut and Blueberry Chia Pudding

This is a super quick yet healthy breakfast which I find is satisfying without leaving me feeling bloated or sluggish. The zestiness of the lemon is refreshing and complements the creamy coconut and sweet blueberries. I like to make this in a jam jar so that I simply need to screw on the lid and it's ready to go if I need to take breakfast into the office. It's also great as a dessert or snack.

Three great health benefits: high in calcium, rich in antioxidants, boosts immunity

Makes 1 generous portion

Ingredients:
2 tbsp chia seeds
Juice and zest of 1/2 lemon
1/2 cup coconut milk
1 handful fresh blueberries

Method:
1) In a jam jar, thoroughly mix together the chia seeds, lemon juice & zest and coconut milk. Replace the lid and refrigerate overnight.
2) Stir and top with blueberries.

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Peanut and Maca Butter

Homemade peanut butter is a revelation and if you've never made it before, I urge you to do so as it's really very simple! It's a great choice for beginners for the very reason that it's one of the easier nut butters to make and after all, I think for most people, PB is the first nut butter they try.
The final result is so smooth and creamy that it's almost reminiscent of butter frosting, with an incredible peanut flavour. What's more, I love making this because I can be 100% assured that it's orang-utan friendly thanks to it being free from the addition of palm oil, unlike many mass produced versions. It's great smeared onto toast, added to smoothies, as a topping for porridge and makes a wonderful post-workout snack when used as a dip with chopped apple or celery.

Three great health benefits: boosts mood, beneficial for heart health, energy boosting

Makes 1 cup
Store refrigerated in an airtight jar or container

Ingredients:
2 cups peanuts (I used paleskin variety)
1-2 tbsp maca powder, to taste
Generous pinch sea salt

Method:
1) Preheat oven to 180 degrees C.
2) Place the peanuts in a single layer on a baking tray and dry roast in the oven for 5 minutes. Remove from the oven and set aside to cool.
3) Place the peanuts in a clean tea towel, paper towel or muslin cloth and rub to remove the skins. Discard the skins.
4) Place the peanuts in a food processor and whizz until smooth and creamy. The time this takes will depend upon the power of your food processor and may require patience (mine took approx 8-10 minutes). It's important to pause every minute or so to scrape down the sides of the bowl and also to prevent the motor from overheating.
5) Add the salt and maca powder and whizz in the food processor until thoroughly combined. Pour into an airtight container or jar and refrigerate.

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Green Soup

I created this soup one day when I was feeling run down and craving extra nourishment. I had some vegetables (leek and broccoli) which needed using up and I always find that soup is the obvious choice when that's the case. I guess the saying "necessity is the mother of invention" is true! This soup is the result of those factors and it truly does hit the spot when you need an immunity boost as it's packed full of goodness and is also comforting. I like to have this with a large glass of OJ for an extra vitamin boost and also because the vitamin C aids in the absorption of nutrients from the green vegetables in the soup.

Three great health benefits: boosts immunity, promotes healthy skin, helps support the body's detoxification process

Serves 3
Freezes well

Ingredients:
1 tbsp olive oil
1 small white onion, chopped
1 clove garlic, crushed
1 leek, chopped
1 head of broccoli including the stalk (mine weighed approx 300g), chopped
2 cups frozen peas
2 handfuls spinach
500ml vegetable stock
500ml water
Sea salt and black pepper, to taste

Method:
1) Heat the olive oil in a large saucepan over a medium heat on the hob.
2) Add the onion, followed by the garlic and leek and cook, stirring regularly, until softened.
3) Add the broccoli and cook, stirring regularly, for approximately five minutes until the broccoli turns a vibrant green colour.
4) Add the vegetable stock and water and bring to the boil. Reduce the heat and simmer for 20 minutes.
5) Add the peas and cook for a minute or two before adding the spinach. Season with salt and pepper and stir throughly.
6) Pour the soup into a blender and blend until smooth. Reheat to serve.

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Chocolate Orange Bliss Balls

Chocolate and orange is a classic flavour combination which comes together in these tasty energy balls. They've been one of the most popular versions of my bliss (or energy) balls when tested on those who aren't accustomed to eating this type of food so I'd recommend them as a great choice for beginners.

Three great health benefits: good source of iron, good for heart health, rich source of antioxidants

Makes 8-10 balls
Keeps for approx 1 week refrigerated in an airtight container and freezes well for a couple of months

Ingredients:
125g almonds
250g medjool dates, pitted
3 tbsp raw cacao powder
1 tbsp extra virgin coconut oil
zest of 1 orange
25g cacao nibs

Method:
1) Whizz the almonds in a food processor until finely chopped.
2) Add the remaining ingredients, with the exception of the cacao nibs, and whizz until mixture sticks together.
3) Form into balls and roll in the cacao nibs (you may need to press them into the balls so that they stick). Refrigerate for 1 hour to set

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Maple Toasted Walnuts

The classic combination of maple and walnut comes together in this effortless recipe- in fact, it's so simple that I feel somewhat unjustified in referring to it as a recipe! The maple adds sweetness and interest to the nuts. I love reaching for these when I want a quick but healthy snack and they're also a great addition to porridge or salads.

Three great health benefits: anti-inflammatory, beneficial for brain health, rich in antioxidants

Makes 1 cup
Keeps for a few days in an airtight container

Ingredients: 

1 cup walnut halves

2 tbsp maple syrup

Generous pinch rock salt

Method: 

1) Preheat oven to 180 degrees C

2) Combine all of the ingredients on a baking tray

3) Bake for 8 minutes, stirring halfway through the cooking time. Set aside to cool.

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Guacamole

Given that avocado is one of my favourite foods, it's perhaps unsurprising that I adore Guacamole. This is my go-to version, which I'm sharing in celebration of the Mexican Cinco de Mayo festival. It combines fresh flavours, creamy avocado and a spicy kick thanks to the inclusion of chilli.

Three great health benefits: promotes healthy skin, boosts immunity, beneficial for heart health

Makes 1 large bowl

Ingredients:
3 ripe, medium avocados
1/2 red onion
2 green chillis (de-seed or reduce quantity if you prefer a mild dip)
20g coriander, finely chopped
Juice of two limes
Sea salt and black pepper, to taste

Method:
1) Whizz half of the onion and chillis in a food processor until finely chopped.
2) Add two of the avocados, the lime juice, coriander and salt & pepper and whizz again to combine.
3) Pour into a mixing bowl and add the remaining onion, finely chopped.
4) Mash the third avocado with a fork so that it is crushed but chunky. Add to the mixture and stir to combine.

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Avocado and Rocket Potato Salad

This creamy yet fresh tasting potato salad is perfect as a side dish or to take to a summer BBQ. Even if you don't follow a vegan diet, it's a wonderful alternative to classic potato salad as the avocado sauce is full of "good" fats, making it a healthy option for those watching their cholesterol. Plus, it celebrates seasonal British produce thanks to the inclusion of Jersey Royal potatoes.

Three great health benefits: beneficial for heart health, promotes healthy skin, good source of fibre

Serves 3-4

Ingredients:
450g Jersey Royal potatoes, washed and chopped in half
1 large handful of rocket
1 ripe, medium avocado
Juice of 1 lemon
3 sprigs fresh dill
1 tbsp extra virgin olive oil
1 & 1/2 tsp Dijon mustard
Sea salt and black pepper, to season

Method:
1) Place the potatoes in a large saucepan with plenty of water and a generous pinch of salt. Bring to the boil and cook for 10 minutes, until a knife goes through easily. Drain and set aside to cool completely (I tend to do this the night before I want to make the salad).
2) Place the avocado, lemon juice, dill, olive oil, mustard and salt & pepper in a food processor and whizz together until smooth.
3) Pour the avocado sauce onto the potatoes and add the rocket. Stir together to thoroughly combine.

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Creamy Vanilla & Tahini Smoothie

This creamy smoothie tastes so indulgent and is perfect for satisfying sweet cravings.

Three great health benefits: rich source of calcium, good source of fibre, promotes healthy skin

Serves 1
Enjoy immediately

Ingredients:
1 cup almond milk
1 frozen banana
1 tbsp tahini
1 tsp vanilla paste
1 tsp maple syrup
1/2 tsp ground cinnamon

Method:
1) Place all of the ingredients in a blender and blend together until smooth and creamy. Enjoy immediately.

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