Vegan nut free pesto, pasta and spring veg

It is meat free Monday again for which I have a lovely vegan recipe.
Pasta and spring vegetables are enhanced by a vibrant nut free pesto. Lemon and basil are such a great combination to add flavour to delicate spring vegetables.
The pesto uses sunflower and pumpkin seeds instead of nuts, the flavour and texture of which are very similar but if you have a nut allergy then you are still ok to eat this.

In case you are wondering: I am a nutritionist and I do eat pasta.. once or twice a month. I tend to stick to whole wheat, organic versions made from 100% durum wheat. 
Whatever dish pasta is used in, I make sure it is balanced out with vegetables. This means that if I am eating a bowl of pasta, close to half of that bowl should be veg. 
Unless you are coeliac then pasta isn't that bad for you in moderation. Yes, it is a source of carbs but it's how much you eat that matters.

Ingredients for 2

Pesto:
20g basil leaves
juice of half a lemon
grated zest of a 1/4 lemon
1/4 tsp sea salt
2 tablespoons of pumpkin seeds
2 tablespoons of sunflower seeds
5 tablespoons of extra virgin olive oil
3 tablespoons of water
freshly ground black pepper to taste

Spring veg pasta:
180g organic, whole wheat pasta
6 cherry tomatoes, halved
a large handful (40g) of spinach
150g frozen peas

To make the pesto, put all of the ingredients in a blender or food processor and pulse until combined. Pesto should be coarse so don't blend it too much.
To make the pasta, preheat the oven to 180 degrees C and bring a large pan of water to the boil.
Put the cherry tomatoes on a baking tray and bake for 10-15 minutes, until soft.
Cook the pasta for 10 minutes or until it is al-dente then drain it.
Cook the frozen peas on a medium heat in your pasta pan. You just want them to defrost and warm up. 
Add the pasta and spinach to the pan with the peas and stir in 3 tablespoons of pesto.
Heat it through for a minute, stir in the tomatoes and it is ready to serve.
Divide the mixture between two plates.

Mexican bean salad

The inspiration for this recipe came after observing a nutritional therapy consultation.
During this consultation, the nutritionist in question suggested replacing carbohydrates sources such as potatoes, rice and pasta with beans in order to reduce total carbohydrate intake.
In a world of cereal for breakfast, sandwich for lunch and pasta for dinner, this recommendation is an ingenious one.
Beans contain 7x more protein and fibre than potatoes or pasta. When it comes to keeping fuller for longer, fibre and protein are definitely your friends.
Protein, in particular, helps to reduce cravings, meaning you are less likely to give in to that afternoon slice of cake.
What's even more appealing is that beans are cheap, accessible and super quick to prepare.
Give this Mexican style bean salad a go. It is satisfying and full of amazing flavour.

Ingredients for 1:
1 tin of kidney beans, rinsed and drained
large handful of coriander, leaves only
4 spring onions, roughly chopped
1 small avocado, peeled and sliced
1/2 red chilli, sliced (remove the seeds if you want less heat)
juice of half a lime
1/4 teaspoon cumin seeds
1 teaspoon of extra virgin olive oil
sea salt and freshly ground black pepper to taste

Method:
In a bowl, combine the beans, olive oil, lime juice, cumin seeds and chilli. Season with a pinch of sea salt and lots of freshly ground black pepper. Stir until well combined.
Add the remaining ingredients and voila, your nourishing dish is ready.

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.