Salmon, sweet potato mash & greens

When in need of a nutrient boost, this trusted repertoire of fish, sweet potato mash and greens is what I rely on. This combination makes for a "well-balanced" meal.
So, what does "well-balanced" mean?
In any given day we need a certain amount of macronutrients (protein, carbohydrates and fats) as well as micronutrients (vitamins and minerals). A well-balanced meal contains all of these in the right proportions.
There is protein and fats in the fish and seeds and carbohydrates, vitamins and minerals in the sweet potato and greens.
Stick to half of your plate/ bowl as vegetables, 1/4 of the plate as protein and 1/4 of the plate as carbohydrates to achieve the optimum proportions of a well-balanced meal.
This combination makes a great lunch and dinner so double up the portions for a healthy lunch the following day.

Ingredients for 1:
1 medium sweet potato
1 teaspoon of extra virgin olive oil
1 lightly smoked salmon fillet
2 cups of any greens (I used asparagus and pea shoots)
sea salt & freshly ground black pepper
1/2 tablespoon of dukkah (optional) - (You can find dukkah in any Middle Eastern store and larger supermarkets. It is a spice mix containing roasted cumin, coriander seed, fennel and crushed hazelnuts or sunflower seeds.)

Method:
Preheat the oven to 180 degrees C.
Pierce the skin of the sweet potato with a knife and bake in the oven for 45 minutes, or until a knife goes through the fattest part with ease (you want it to be soft all the way through).
Remove it from the oven and allow it to cool slightly. Peel and mash with a fork.
Add the olive oil and season to taste with sea salt and freshly ground black pepper.
Wrap the salmon fillet in tinfoil or baking paper and bake in the oven for 15 minutes.
Steam or boil your greens lightly (obviously skip this if you are using salad).
To assemble, cover half of your plate in greens, a 1/4 with the sweet potato mash and top with the salmon. If you are using dukkah, sprinkle it over the salmon, if you aren't using it then season the salmon fillet with some freshly cracked black pepper.

Asparagus, lentil & goat's cheese salad

It is British asparagus season everyone!
Yes, eating asparagus might make your pee smell but it is also insanely good for you. It's a great source of folate, chromium, Vitamins A, C, E and K, all of which will contribute to keeping you in tip top condition.
In honour of vegetarian week, here is a protein packed, nourishing and totally delicious salad.

Ingredients for 1 (multiply as required)
1/2 cup of green lentils, cooked according to packet instructions (Green lentils come under many names, lentilles vertes and puy lentils are all the same. Many pre-prepared options are available in case you are short on time)
9 spears of British asparagus
60g of goat's cheese
juice of 1/2 lemon
2 teaspoons of extra virgin olive oil
sea salt and freshly ground black pepper to taste

Method:
Bring a small pan of water to the boil.
Prepare the asparagus by removing the woody ends. Slice the spears into thick rounds until a 3-4" tip remains.
Drop the sliced and asparagus tips into the boiling water, bring back to the boil and drain. Allow it to steam in a colander whilst you prepare the lentils.
Put the lentils in a bowl, mix with the olive oil, lemon juice and season well with sea salt and black pepper. Stir in the asparagus.
Put the asparagus/lentil mix onto a plate and top with the goats cheese.
 

A BBQ in the sun

With the sunshine finally making an appearance, what better way to spend the weekends than BBQ-ing?
Grilled meat, salads and a well-crafted piece of bread make a satisfying yet healthy meal.
Of course, there are a couple of things to consider: don't burn the meat and pay attention to sauces.
Aside from not tasting that great, burning meat creates toxic chemicals. This isn't something you want to be consuming much of.
Sauces are concentrated sources of added sugar. We all know added sugar isn't great for us so why not try an alternative such as putting together a home made salsa? By chopping together a few ingredients, you will create a nourishing topping, so good, that you won't bother with the sugar-laden sauce.

Here are a couple of recipes for a healthier BBQ: marinated chicken, home made beef burgers and a pineapple salsa.

Home made beef burgers
Makes 2 burgers, multiply the recipe as required.
250g organic beef mince
1/2 red onion, very finely chopped
a small handful of parsley, finely chopped
a pinch of sea salt and black pepper
Put all of the ingredients in a bowl and combine well by kneading. Form into 2 burgers.
Grill on a BBQ and enjoy.

Marinated chicken breast
4 small chicken breasts
a handful of fresh herbs, finely chopped, I used thyme and basil but you can use any combination
1 clove of garlic, crushed
a generous pinch of freshly ground black pepper
juice of half a lemon
Flatten the chicken breasts by putting them between 2 sheets of cling film and bashing them with a rolling pin. You want them to be roughly 1" thick which will ensure that they cook more evenly & without drying out.
Put the chicken and the rest of the ingredients in a bowl, mix well and marinate for half an hour.
Grill on a BBQ until thoroughly cooked.

Pineapple salsa
1/2 small pineapple, skin and core removed, finely chopped
1/2 red onion, finely chopped
1/2 red chilli, finely chopped
5 mint leaves, finely chopped
juice of half a lemon
a pinch of sea salt and black pepper
Combine all of the ingredients in a bowl and stir well to combine.
Use the salsa to top your burger or serve it alongside the chicken for a punch of flavour.
 

Cauliflower steak, seeds and lemon kale

Like any good carnivore, I was sceptical about making cauliflower steaks.
Luckily, a lonely cauliflower inspired me to make something out of the ordinary. And it was... The cumin, garlic and thyme coated cauliflower is insanely delicious, balanced nicely with some lemon kale and brought together by mild chilli seeds.
Give this recipe a go. You may be pleasantly surprised about just how good it is.

Ingredients for 2:
1 pack of chilli Munchy Seeds
1 medium cauliflower
3 stems of curly kale or 4x handfuls of chopped kale
8 cherry tomatoes on the vine
1 small clove of garlic
1 sprig of thyme
1/2 teaspoon cumin seeds
juice of half a lemon
sea salt and freshly ground black pepper to season
Butter or rapeseed oil to cook

Method:
Preheat the oven to 180 degrees C.
To make the cauliflower steaks, remove the leaves, sit the cauliflower on a chopping board (stem down) and cut off both sides until you are left with an 8cm wide, central piece. Cut this piece in half to form two 4cm steaks.
Heat the butter or oil in a frying pan over a medium heat.
Squash the garlic by pressing down on it, there is no need to peel it. Put the garlic and thyme into the hot oil, stir, then add your cauliflower steaks. 
Season the steaks with sea salt, freshly ground black pepper and cumin and cook for 2 minutes without moving.
Flip the steaks over carefully, add a little more oil or butter if required, season with salt, pepper and cumin again and cook for another 2 minutes.
Remove the steaks from the pan, put them on a roasting tray with the tomatoes and roast for 15 minutes.
Whilst the cauliflower steaks are roasting, make the lemon kale. Remove the leaves of kale from the stem and tear them into 2-3" pieces.
Squeeze over the juice of half a lemon, season well with sea salt and black pepper and massage the kale until the leaves are bruised and reduced in volume to about half the original amount.
To serve, divide the kale between two plates, top with a cauliflower steak, put the roasted tomatoes on the side and sprinkle liberally with chilli seeds.

Ginger & lemongrass rice noodle stir-fry

Stir-fries are a great way to increase nutrient density in your diet. Add a tasty sauce and you have the perfect base for a comforting yet healthy supper in less than 10 minutes.
This stir-fry recipe combines ginger, lemongrass and coconut to add subtle flavour.
Use it as a base for your protein or enjoy it by itself if you are vegan/vegetarian.

Ingredients for 2:
A large heaped plateful of vegetables - I used a mix of red and hispi cabbage, broccoli and pea shoots
2" piece of ginger, peeled, thinly sliced then cut into tiny cubes
1 stalk of lemongrass, outer layer removed, grated
1 large clove of garlic, grated
20g of creamed coconut dissolved in 100ml of water (or 100ml of coconut milk)
Tablespoon of tamari (or gluten free soy sauce) plus more for drizzling
200g of pre-prepared rice noodles
Black pepper
1 red chilli and 1 spring onion to garnish
1 teaspoon of rapeseed or coconut oil for cooking

Method:
Heat the oil in a frying pan or wok over a medium/high heat.
Add the vegetables, garlic, lemongrass and ginger, season well with freshly ground black pepper and cook for 3-5 minutes. The vegetables should be part cooked and slightly reduced in volume.
Add the noodles, tamari and coconut milk and cook for another 2 minutes, stirring to combine the flavours.
Divide between two plates, sprinkle over the chopped chilli and spring onion and drizzle with a small amount of tamari before serving.