ALL RECIPES

Rachel Jessey – Nutritional Therapist

Dip CNM MSc Student Personalised Nutrition

SHAKES & SMOOTHIES

Blueberry Smoothie

Blueberry Smoothie

Serves : 1-2 ½ banana Small handful of frozen blueberries ½ medjoul date 1 tbsp of almond nut butter 150ml plant-based milk 1 handful of spinach   For extra protein add protein powder Simply blend until thick and...

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Breakfast Smoothie

Breakfast Smoothie

Serves : 1-2 ½ ripe avocado Handful of spinach ½ banana, chopped 150ml plant-based milk (almond, oat or coconut) 1 tbsp of almond nut butter 1 Medjoul date Juice of 1 lime Crushed ice   For extra protein add protein powder Simply blend until thick and...

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LIGHTER MEALS

Tuna pasta salad

Serves : 2-4 200g cooked, wholemeal pasta 1 or 2 small tins of tuna 1 small tin of sweetcorn ½ a red onion Chopped cubed cucumber Chopped cubed red pepper Chopped tomatoes Chopped apple Chopped grapes Large dollop of salad cream Method Cook pasta and cool...

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Turkey muffin balls

Turkey muffin balls

Serves : makes 8-10 muffin balls 500g turkey mince 1 cup of ground up oats (you can do this in a blender or food processor) 1 grated courgette 1 grated carrot 1 bunch of spring onions finely chopped 1 egg 1 tablespoon of tomato puree salt, pepper and mixed...

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Healthy eating on the go

Healthy eating on the go

Serves : Makes 1 portion for 5-7 days This recipe is something you can prepare in advance, store in the fridge and put together quickly for your lunches   Things you will need Tinned tuna, smoked salmon or cooked chicken/turkey strips 1 large packet of rocket leaves 1...

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Home Style Chicken and Bacon Soup

Serves : 2-4 200 g chicken breast or thigh, cubed 1 pack of lean bacon 750ml chicken stock 2 stalks celery 2 carrots 1 onion 1-2 clove garlic 1 small tub of Low fat crème fraiche Chopped parsley to garnish   Method Lightly fry onion in a little extra virgin olive oil...

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Pasta Soup

Pasta Soup

Serves : 3-4 Glug of olive oil 1 onion 1 carrot 1 courgette 1 pepper (any colour) 2 celery sticks 1 clove of garlic Handful of chopped cabbage 1 tin of chopped tomato 1 squeeze of tomato puree 1 tsp of mixed herbs 1 vegetable stock cubes 200ml approx. of...

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Quinoa Tabbouleh

Quinoa Tabbouleh

Serves : 2-4 370g quinoa (or 1 packet of ready made Merchant Gourmet quinoa) 1 bunch of spring onions, chopped 25g fresh mint 25g fresh basil 1 garlic clove, crushed 1 handful of Lettuce leaves of choice – I use rocket leaves 45g olives Red pepper Chopped or grated...

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Mediterranean Salad

Mediterranean Salad

Serves : 1 Large handful of salad greens, include bitter greens such as rocket or water cress 1 hard-boiled egg Slices of red onion Cubed cucumber ¼ packet of feta cheese 1 small tin of tuna Dress with olive oil and balsamic...

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Protein Salad

Protein Salad

Serves : 1 1 whole egg (hard boiled) Mixed salad: shredded lettuce, chopped celery, beetroot, chopped spring onion, parsley, cucumber, or cooked and cooled veg like broccoli, asparagus, green beans and peas 1 teaspoon sesame seeds Squeeze of lemon juice 1...

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SWEET TREATS

Fridge Cakes

Fridge Cakes

Serves : 8 tbsp of mixed seeds 1 handful of pitted medjoul dates 4 tbsp of cocoa powder 1 tsp of desiccated coconut 1 tsp of ground cinnamon 4 tablespoons of coconut oil 1 tablespoon of mixed nuts chopped (for the topping)   Method Place everything except...

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Energy Bombs

Energy Bombs

Serves : 250g pitted medjoul dates 250g walnuts 3 teaspoons of protein powder Desiccated coconut to coat   Method Place the dates, protein powder and walnuts in a food processor and blend until the mixture comes together and a sticky ball forms. Roll the...

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Layered crunch pudding

Layered crunch pudding

Serves : Fresh berries and cherries chopped or crushed 2 tablespoons of Pecan and cinnamon granola (as per above recipe) 2-3 tablespoons of Total Greek yogurt 1 tsp of honey   Method In a tumbler sized glass layer, crushed berries, a sprinkling of granola and a dollop...

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Pecan and Cinnamon granola bars

Pecan and Cinnamon granola bars

Serves : As above recipe but melt together 6-8 tbsp of coconut oil and 4 tablespoons of peanut butter, press the mixture into a 20inch square baking tin lined with parchment paper and bake for 20-30 minutes on 180 degrees

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Pecan and cinnamon Granola

Pecan and cinnamon Granola

Serves : 1 mug pecans ½ mug almonds ½ mug of pumpkin seeds ½ mug of sunflower seeds ½ mug of flaxseeds 2 ½ mugs of oats 3 tbsp of coconut oil 3 tbsp of maple syrup 3 tbsp cinnamon   Method Heat the oven to 180 degrees.  Pulse the almonds and pecans for a few seconds...

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Chocolate energy bars

Chocolate energy bars

Serves : 3-4 1 cup of pecan nuts 2 cuts of medjoul dates 3 tbsp of cocoa powder   Method Literally whizz everything in a blender until the mixture comes together, may take a little while, shape into small bars and freeze.  They can be kept in the freezer and taken out...

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EASY BREAKFAST

Porridge 4 ways

Topped with: Raspberries, honey/maple syrup, almond nut butter and natural yogurt Natural Yogurt, blueberries and pecans. Cinnamon, raisins and mixed nuts Sliced orange, cinnamon and dark...

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Eggs 4 ways

Eggs 4 ways

Omelettes – 2-3 whole eggs Spinach, spring onion and feta Feta and pesto Ham, cheese and spinach Sundried tomato and feta Scrambled –2 whole eggs with a splash of milk, salt and pepper, serve on its own or with: Spinach and feta Cheese and ham Smoked salmon Boiled...

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Choco Nutty Granola

Choco Nutty Granola

Serves : 175g coconut flakes 250g mixed nuts roughly chopped 2 tbsp chia seeds 1 tsp of ground cinnamon 80-100g coconut oil melted 4 tbsp of maple syrup 50g of cocoa powder   Method Preheat the over to 120 degrees and line a baking tray with baking paper,...

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Home-made Muesli

Home-made Muesli

Serves : Rolled oats - Mixed nuts. E.g. flaked almonds, chopped hazelnuts, pecans, brazils, walnuts, flaked coconut, etc. Mixed seeds. E.g. sunflower, pumpkin, flaxseeds, hemp, sesame

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Oaty power pancakes

Oaty power pancakes

Serves : about 10 American style pancakes 50g Plain flour 120g of oats (blended to a smooth floury texture) 1 tsp of baking powder 1 egg Milk (enough to form a thickish batter around 150ml)   Method 1.Blend ingredients to make a batter, heat some oil in a...

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MEALS

Chicken Fried rice

Chicken Fried rice

Serves : 4 2 -3 chicken breasts sliced 3 eggs 200g cooked rice 1 garlic clove 1 tbsp grated fresh ginger 1 tsp chili flakes 100g mange tout 100g baby sweetcorn 100g frozen peas 1-2 tbsp of soy sauce 1 small bunch of chopped coriander   Method Cook the rice...

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Chicken with sage, and walnut stuffing

Serves : 4 4 chicken breasts 1 garlic clove Handful of fresh sage leaves or 1-2 tsp of dried sage 100g walnuts 4 tbsp of olive oil Freshly ground pepper   Method Preheat the oven to 180 degrees and rub a little olive oil over the base of a roasting tin....

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Turkey meatballs in tomato and fennel sauce

Turkey meatballs in tomato and fennel sauce

Serves : 4 400g turkey mince 25g fresh white breadcrumbs 2 garlic cloves , crushed 2 tbsp olive oil 1 onion , chopped 1 carrot, diced 1 tsp fennel seeds 400g can of chopped tomatoes 1 tbsp tomato purée   Method Put the mince in a mixing bowl with the...

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Pesto topped salmon

Pesto topped salmon

Serves : 2 2 medium size salmon fillets 2 tablespoons of green or red pesto Portion of Mediterranean roasted vegetables (either shop bought or made from scratch)   Method Heat the grill to medium and top the salmon fillets with the pesto, please under the...

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Salmon cook bags

Salmon cook bags

Serves : 2 2 large salmon fillets 100g cous cous 1 red pepper, chopped Bunch of spring onions, chopped Packet of baby sweetcorn and mangetout, chopped Lemon Juice Olive oil 1/2 teaspoon garlic, crushed Cracked pepper Sea salt Tin Foil   Method Heat oven to 200ºC or...

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Stir-fry

Stir-fry

Serves : 2 1 tbsp coconut oil 1 bunch of chopped spring onions 2 chicken breasts 1-2 cloves of garlic 1-2 tsp of fresh ginger 1-2 tsp of Chinese 5 spice 3 tbsp of honey 4-5 tbsp of soy sauce 1 packet of stir fry vegetables of choice 1 packet of bean...

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Veggie chili

Veggie chili

Makes 1 great big batch 1 tin black beans 1 tin kidney beans 1 tin pinto beans 2 onions chopped 1 red pepper chopped 3 cloves of garlic 2 tbsp tomato puree 1 tsp chili flakes 1-2 tbsp chili powder 1 tsp thyme 1 tsp smoked paprika 2 tins of chopped tomatoes 1 veggie...

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Lentil and sweet potato burgers

Serves : Makes 8 burgers and you can use leftover burgers for lunch the next day. 200g cooked or tinned made lentils 95g ready make quinoa 1 small sweet potato cooked and mashed 1 medium onion 1-2 carrots shredded 2 large cloves of garlic ½ tsp chili...

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