Summer and salad go hand-in-hand and this offering from Heather Whinney’s Virtually Vegan is a fresh, sweet, figgy take on a summertime staple. Complete with a harissa and mint dressing for an unmatched kick!

Taken from Virtually Vegan by Heather Whinney

Serves 4–6
Prep: 15 mins
Cook: 40 mins

400g/14oz/2 cups dried Puy lentils, rinsed well
a pinch of allspice
2 garlic cloves, grated
about 10 fresh figs
a drizzle of olive oil
200g/7oz coconut pieces
2 celery stalks, trimmed and finely sliced
3 spring onions/scallions, trimmed and finely chopped
1 large handful of land cress or baby spinach leaves
sea salt and freshly ground black pepper
For the dressing
3 tbsp extra virgin olive oil
1 tbsp white wine vinegar
1–2 tsp harissa, plus extra for drizzling
1 handful of mint leaves, finely chopped, plus extra to garnish

1 Put the lentils in a pan of salted water and bring to the boil, then turn the heat down and simmer with the lid partially on for about 40 minutes, or until tender. Drain well and leave to one side.
2 While they are cooking, make the dressing. Put the oil and vinegar in a small bowl or jug, whisk and season with salt and pepper, then stir in the harissa and mint. Pour it over the lentils while they are still warm so they soak up the flavours. Add the allspice and garlic and stir well so all the lentils are coated. Taste and season some more if needed.
3 Preheat the oven to 200°C/400°F/Gas 6.
4 Put the figs in a roasting pan and drizzle over the oil, add the coconut to the pan and roast for about 10–15 minutes until the juices start to just run from the figs and the coconut begins to turn golden. When cool enough to handle, slice the coconut pieces into shards and roughly chop the figs or quarter them. Leave to one side.
5 When the lentils are cool, stir in the celery, spring onions/ scallions and cress or spinach leaves, then add the figs and half the coconut and stir gently. Transfer to a serving bowl, scatter over the remaining coconut shards and mint leaves and drizzle with a little extra harissa oil from the jar to serve.

For non-vegans…
The Moroccan flavours of this salad work well with lamb kebabs, particularly for a barbecue. Alternatively, crumbled feta would make a tasty topping.

Don’t forget to tag us – @nourishbooks – in your recreations! Happy cooking!

The #midweekmeal veggie burger recipe you’ve been after! Taken from The Part-Time Vegetarian by Nicola Graimes, this plant-based burger takes less than 45 minutes to prep and cook, it’s full of flavour and a firm family favourite. Read on for the full recipe!

Taken from The Part-Time Vegetarian by Nicola Graimes

Serves: 4
Preparation time:  15 minutes
Cooking time: 30 minutes

90g/31⁄4oz/generous 1⁄2 cup red quinoa
400g/14oz can borlotti beans, drained
2 spring onions/scallions, finely chopped
5 sun-dried tomatoes, finely chopped
1⁄2 red pepper, deseeded and diced
1 tsp hot smoked paprika
1 tbsp soy sauce
2 tsp dried oregano flour, for dusting
sunflower oil, for frying
sea salt and freshly ground black pepper
rocket/arugula, watercress and spinach
salad, to serve

To finish
3 tbsp sweet chilli sauce
3 tbsp mayonnaise
4 ciabatta rolls or sesame seed buns,
split in half and lightly toasted
3 tomatoes, sliced into rounds
2 handfuls of salad leaves
1 avocado, peeled, pitted and diced

Put the quinoa in a saucepan, cover with water and bring to the boil over a high heat. Turn the heat down and simmer for 20 minutes, covered, until very tender (it should be softer in texture than normal), then drain.
Meanwhile, mix together the sweet chilli sauce and mayonnaise.
Tip the cooked quinoa into a food processor with the borlotti beans and process to a coarse paste, leaving some of the beans almost whole. Spoon the mixture into a bowl and stir in the spring onions/scallions, sun-dried tomatoes, red pepper, smoked paprika, soy sauce and oregano. Season with salt and pepper to taste.
Quarter the mixture and shape each portion into a large burger with floured hands, then lightly dust each burger in flour. Heat enough oil to coat the base of a large non-stick frying pan over a medium heat and fry the burgers for 6–8 minutes, turning once, until golden and crisp. (Alternatively, brush with oil and cook on a baking sheet in the oven preheated to 190°C/375°F/Gas 5 for 25 minutes, turning once, until golden and crisp.)
To serve, spread each half of the toasted ciabatta rolls with the sweet chilli mayonnaise. Top one half of each roll with the tomato, salad leaves, burger and avocado and then the ciabatta lid. Serve with salad.

Happy cooking! Don’t forget to tag @NourishBooks when you post your creations online.

Shine Brighter Every Day by Danah Mor is available now! Read on for an exclusive excerpt…


No Food Is Forbidden, Unless Your Body Says So

When it comes to nutrition and our health, I like to keep it as simple as possible, to understand the science and the facts, and then make my own conclusions by listening to my body when it reacts with foods or chemicals.

There is no forbidden food,
unless your body says so. We can eat anything we want as long as
our bodies agree. We just need to learn to understand how our bodies communicate. The secret to vitality
is not being obsessed with what you eat or how often you exercise. It’s about getting in tune with yourself and your environment. Most of us are so disconnected from ourselves and nature that we don’t recognize a stomach ache as the body signaling a problem, we don’t know what vegetables grow in which season, how milk or meat really gets into our supermarket, or where our liver is located.

We need to re-tune our mindset and understand that we are an expression from the inside out
and not from the outside in. If our mindset is in tune with nature, we naturally make new choices without feeling restricted. Changing the way we think is the only way we can positively change our lives. When we change our perspective, we suddenly have new desires, different cravings; we no longer want the same things, and making positive choices becomes effortless. I’ve lived through this, and I can tell you how much better it is than forcing a new diet or lifestyle upon yourself. We might have to put in a bit of effort to achieve a new way of thinking, a new mindset, but then it becomes natural, even fun.

If your mindset is in harmony with your essence, you will make new choices naturally without having to sacrifice what you think you need. Instead, you choose what you want. How do we know what we truly want? The connection between our body and our spirit is the foundation of life. Our mindset can allow or interfere with this connection. When our personality is in alignment with our spirit, that is authentic empowerment. The capacity to listen and foster the connection between these two is a secret for true inner joy and happiness.

I have always heard a clear voice in me that sounded humble, generous and real. Then all the other voices invaded my head – what my parents, teachers, sports coaches, and anyone that came into my life thought they should tell me about how to live or even how to listen to myself. Now it’s hard to know which voice is really me. It may be the hardest thing to re-learn, because so much noise has invaded our bodies that it can be hard to know when it’s really us speaking. But taking care of our body relies on our ability to listen to ourselves.

When I was studying Ayurvedic medicine at university in London, we were constantly reminded that our modern medical system separates the body from the mind (forget the spirit). In Ayurvedic medicine, the body, mind and spirit are inter- connected. How you think and express yourself is reflected in your physical body. How you eat and act is reflected in your spirit and mood. Ideally your spirit should shine and be expressed all through your body and into your choices and actions. In every consultation with a client, I often speak about food last because, first of all, food isn’t everything.

Awareness and knowledge are the basis of conscious choice- making. Without awareness and the capacity to think, question, reflect, and make our choices, are we any more than puppets? The decisions you make and actions you take are the means by which you evolve. Each moment, you choose the intentions that will shape your experiences and where you focus your attention.

I’m so excited to share a drop of the wisdom and knowledge of Ayurveda with you, one of the oldest medical systems that exists. Ayurveda, the science of life, introduced me to a world I didn’t know existed; a world of peace and harmony for health and vitality. It is far more appealing to me than the Western medical and nutritional world that seems so obsessive. Ayurveda gave me insight and knowledge that allowed me to see and understand life from a point of view that simplifies and answers so many questions. Considered the mother of medicine, Ayurveda is more than 10,000 years old. It’s a holistic science that takes the whole person into consideration: body, mind and spirit. Every part of our body is connected. Our thoughts and emotions can affect our digestion, just as our physical sensations can affect our mind. If everything is interconnected, our bodies can constantly speak to us through physical signs. It was through the study of Ayurvedic medicine that I learned how important it is to listen to my body, especially when it comes to food, digestion and lifestyle – and how I understood the connection between food and mood. Ayurveda celebrates our bio-individuality, that everybody

 is unique, so we have to learn what diet and lifestyle best fits us.

So, the real secret to vitality is understanding your body’s language and improving your communication with it – on every level.


Shine Brighter Every Day is available now.

Shine Brighter Every Day by Danah Mor comes out on May 12th, and today we’re sharing a little peak inside. Read on to hear from nutrition expert and Ayurvedic practitioner Danah about how awesome our bodies are, and get a flavour of the book. 


If we knew how amazing our bodies were designed to feel, we wouldn’t think twice about our choices. 

How do you explain to someone driving a car from 1970 that the ride doesn’t have to be uncomfortable, smell like petrol, or constantly break down? It’s likely they’re just happy their car gets them around. And even if it doesn’t cost much to get it fixed, they will take some persuading to change to a newer model! 

Most of us have become accustomed to disease, pain and discomfort in our bodies and minds. We are happy enough to have a body that simply gets us around, rather than making an effort to see how we could improve things for ourselves. Sometimes, even, we don’t want to leave our comfort zone of discomfort and disease; we prefer not to know and just stick with the disease. 

Shine Brighter Every Day is about improving your quality of life, preventing disease, and manifesting the best version of yourself. It unlocks a lifestyle, a way of thinking – a state of being – that is in tune with your body, inspired by the unwritten laws of nature, cutting-edge modern nutrition science, the ancient wisdom of Ayurvedic medicine and my own personal experience. I’m urging you to have the courage to be interested and try a few little steps to see how your body responds and thanks you. 

You can only feel as good as you think you can. 

When I was around thirteen, I lost a large portion of my vision, and this has given me a new perspective on life. Ultimately, it has shown me how many things are possible. Life is what you make of it. It’s not what you have – it’s what you make of what you have. I can’t change my condition. But by perceiving my condition in a different way, I was able to overcome bigger barriers than most of us can imagine and as a result build a life that I love living. I did this by not focusing on my problem and what I couldn’t see, but rather focusing on what I could see. And I realized that I actually see much more than many people. I realized just because we have ears, it doesn’t mean we listen, and just because we have eyesight, it doesn’t mean we look. The curiosity to look without projecting an illusion is harder than I ever imagined. Looking without expectation, with courage to see the truth, is one of the hardest things I have come to learn. Your willingness is your biggest asset; wanting to be or do anything is the beginning of truly becoming the driver of your own life. 


Shine Brighter Every Day is published on May 12th, and is available to preorder now.

Whether you’re taking part in Veganuary and looking for inspiration, or have been eating plant-based for ages and just want to freshen up your weekday menu, we’ve got some great books for you to check out.


Rose Elliot’s Complete Vegan 

Rose Elliot has been at the forefront of vegan and vegetarian food writing for over 35 years. In this book,
Rose gives readers a masterclass on vegan cookery, with over 150 recipes from basics including vegan milks, butters, cheeses and creams to breakfasts, labor-light midweek mains, spectacular dishes for entertaining and delicious desserts and baked goods.

The recipes range from the comforting and familiar like Vegan Macaroni Cheese to more exotic fare, such as a fragrant Aubergine Pilaf Cake. Following a vegan diet doesn’t mean missing out on your favourite foods!


Virtually Vegan

This modern collection unlocks a whole host of inspirational vegan dishes – with delicious suggestions of meat and dairy variations to add in the later stages for those who want it.

Try a classic breakfast of Vegeree (eggs optional), master the ultimate lentil and ale pie, or enjoy the flavours of a niÇoise salad (with or without fish). And with a dedicated, dairy-free baking section, learn how to make sweet treats that everyone can enjoy.

With over 120 delicious, flexible recipes, from Sort of Sushi to Almost Paella, rice pudding to pavlova, discover how easy it is to eat vegan (or not!) whenever you want.


The Best Gluten Free & Dairy Free Baking Recipes 


Grace Cheetham reveals how to perfect the art of baking without gluten and dairy. Try your hand at Thyme Biscuits or Olive & Rosemary Foccacia for a delicious snack, make a quick Fig, Rosemary & Olive Pizza for friends and family, or go for full-on indulgence and bake Chocolate & Beet Cake, Fondant Fancies or Passion Fruit & Coconut Cheesecake (or all three!)


You’ll find straightforward instructions carefully worked out to keep cakes moist, pastries and pies in once piece, and cookies with just the right amount of crunch. Grace offers up a whole host of delicious treats so that you don’t have to give up on one of life’s greatest pleasures.



Written by Becky Alexander and Michelle Lake.

Ever arrived at work to find your soup has leaked in your bag? Or ended up buying a new lunch because you couldn’t face the squashed, “sweaty” cheese sandwich you’d wrestled to work on a crowded bus?  Does your packed salad end up less than appetizing by the time lunchtime arrives?

Here, Michelle Lake & Becky Alexander authors of Packed share their top tips on how to pack the perfect lunch.

  1. Invest in a new lunchbox (or two)
    Lunchboxes are big business these days and there are so many to choose from. In just a couple of weeks you will have saved the cost of buying a box or two by taking your own lunch. The Sistema To Go Salad lunch box has four sections with a mini dressing pot to store all ingredients separately until lunchtime, and even comes with a foldable knife and fork. We love bento-boxes for dips, chopped veggies, olives, nuts andhome-made sushi.  Aladdin and Yumboxes are great.
  1. Clever lids
    Lids that “clip and seal” tend to be more secure and long-lasting than conventional lids which can warp over time.
  1. Collapsible
    You can find collapsible boxes that make taking your box home again easy.
  1. Choose BPA-free
    There is some concern that chemicals from the plastic can seep into food (particularly if the food is heated up) and this could be harmful to our health.  BPA stands for bisphenol A, an industrial chemical used in plastics. Look for BPA-free on the labels.
  1. Salad dressing tips
    Most salads are best dressed just before eating, so pack your dressing separately. One idea is to add your dressing to your lunch box first, then put the salad on top; you just tip it before eating to dress the salad. Mini jam pots are great too.
  1. Super kale
    Kale actually benefits from being dressed in advance as it softens the leaves and becomes easier to digest. In fact, you can dress a whole bowlful of kale leaves and keep it in the fridge for up to 3 days to use as a base for different salads.
  1. Keep it cool
    Keep your salads and sandwiches fresh and appetizing by keeping them cool until lunchtime. If you can’t refrigerate your lunch at work buy a couple of mini-ice packs to pop into your lunch box. The Sistema Chill it to Go lunch box comes with an ice brick you can leave in the freezer until ready to use and slot neatly into place in the morning. When the weather is really hot consider putting your lunch into a small cool bag especially if you’re packing fish, eggs or dairy products which can easily go off.
  1. Avoca-dos and don’ts
    We love to include avocado in our lunch – it’s packed with good fats, vitamin E and has a delicious creamy taste. But no one likes brown mushy avo in their salad. Buy small avocados, take one with you to work and add it at lunchtime. It takes seconds to cut in half and scoop out the flesh. If you want to prepare in advance squeeze over plenty of lemon or lime juice to stop it oxidizing and turning brown.
  1. Breakfast on the go
    Keep jam jars as they make perfect “breakfast-on-the go” pots. Fill them with overnight oats, yogurt, fruit, nuts and seeds. Just don’t forget your spoon.
  1. Liven up your lunch
    Fill small containers with nuts and seeds which you can add to your soups or salads to make them more exciting. Homemade pestos also make delicious “stir-ins” and will last several days in the fridge.
  1. Sandwich savvy
    Sandwiches do best assembled directly onto parchment paper, wrapped and then secured with an elastic band.  This allows air to circulate and stops it “sweating”. To prevent a soggy sandwich choose crusty bread or rolls. You can toast and cool your bread to eliminate some moisture before you prepare your sandwich.
  2. Keep it warm
    During the winter months we all crave something warm and nourishing at lunchtime. If you can, heat your food before work and store it in a food flask so it’s ready to eat at lunchtime and avoid queuing for the microwave. Remember to heat your flask with some boiling water before you add your food to help maintain its heat.

Becky Alexander is a food writer (The Guild of Food Writers) and food book editor for companies such as Dorling Kindersley, Penguin and Bloombsury. She writes a fortnightly food column for The Herts Advertiser newspaper focussing on seasonal, local food. Becky recently appeared on a BBC Radio programme giving commuters easy ideas for their lunches. Michelle Lake DipION CNHC mBANT is a registered Nutritional Therapist and has been running her own busy practice, Mission Nutrition in St Albans for over 10 years. She trained for four years at the Institute of Optimum Nutrition on its internationally acclaimed nutritional therapy course. She is a member of BANT (British Association for Applied Nutrition and Nutritional Therapy) and The Complementary and National Healthcare Council (CNHC).


Becky Alexander, Michelle Lake
£12.99, pre-order from Amazon


5 practical and accessible health tips from author of the Right Bite Jackie Lynch

If you’re really serious about trying a healthier approach in 2017, then forget about the quick fix or the infamous January detox. They’re not sustainable, they don’t work in the long run and they make for a miserable start to the year.  A more effective approach would be to pick one area for improvement and stick to that throughout the year.

Your body is likely to benefit far more from one small permanent change than a rollercoaster of feast or famine, so pick your favourite of these health-boosting ideas and give it a try for 2017.

  1. Slash the sugar.
    Associated with a range of chronic health conditions, excess sugar is clearly the bad guy of 2017. Cutting out chocolate, cakes and cookies is a great start, but it’s not easy to eliminate sugar from your diet completely. However, you can reduce it significantly by avoiding some of the main culprits. Steer clear of fruit juices and smoothies, as these contain the equivalent of 6-8 teaspoons of sugar. Snack on fresh fruit instead of dried fruit which has about 4 times as much sugar, because the dehydration process intensifies the fruit sugars. Be vigilant with food labels – 4g of sugar is about a teaspoon, which means just a small portion of many popular breakfast cereals contain 4-5 teaspoons of sugar. Anything labelled as low-fat often has added sugar (or salt) to boost the flavour, so do a quick comparison with the full-fat version to check it out. A few smart choices could make a huge difference to your sugar levels.


  • Review your ratios
    Change the ratio of your 5-a-day so the balance is in 4 vegetables to 1 fruit. If you’re already doing that, go for 6 vegetables and 2 fruits! Vegetables are packed full of protective antioxidants and energy and mood- boosting B vitamins, as well as being rich in fibre which promotes healthy digestion, hormone balance and sustained energy levels. Soups and casseroles are easy ways to increase your vegetable intake, without too much effort, as you can just throw them in and let them cook. Or if you’re feeling adventurous, then consider investing in a juicer, as this can be a great way to have a whole range of vegetables in one hit. Don’t forget snacks either – vegetable sticks or cherry tomatoes with some hummus or guacamole is another easy way to help reach your daily veg target.



  • Consider your caffeine
    If your cumulative daily intake exceeds 4 cups of tea, coffee or caffeinated drinks, such as Diet Coke or Red Bull, then you’re having too much. Caffeine has a very powerful influence on the body, increasing the heart rate and impacting blood pressure. Excess caffeine affects the nervous system, resulting in poor quality sleep and impacting mood and energy levels. Consider how you can reduce your intake and set yourself a realistic daily target – for example, if your morning coffee is non-negotiable, then think about avoiding it at other times instead. Find herbal or fruit tea that you like, and drink this in the afternoon. Try sparkling water with cordial as an alternative soft drink, and choose different mixers for alcohol, such as tonic or soda water. If you can manage to even halve your caffeine intake, you will start to see quite a difference to the way you feel.



  • Audit your alcohol
    You may not consider yourself a heavy drinker, but a civilised glass or two of win each night will take its toll in health terms. For 2017, plan 3 consecutive alcohol-free days per week. This will have a far more beneficial impact than going ‘dry’ in January and then partying for the rest of the year. It gives your liver time to regenerate and to focus on some of its other important jobs, such as processing hormones, metabolising fat and regulating blood sugar levels. You’ll also find that this will improve your sleep and energy levels, making you a lot more productive whether at home or at work. This will be especially beneficial if you’re overweight: according to the British Liver Trust, you’re three times more at risk of developing liver disease if you drink alcohol as well.



  • Wave goodbye to wheat.
    There’s no need to eliminate wheat altogether but high levels of refined wheat can be hard to digest, so reducing the amount of wheat in your diet could be a good move for 2017. It’s likely to be especially effective for those people who tend to suffer from stress-related bloating and wind. Wheat is an irritant to a sensitive gut, so you may find that you benefit from cutting it down in times of stress. If you’re regularly having cereal for breakfast, a sandwich for lunch and pasta for dinner, then that’s quite a burden for your digestive system. Try eliminating wheat from one or two meals by having an oat-based cereal or porridge for breakfast, a rye bread sandwich or soup for lunch or swapping pasta for rice at dinner time. These small changes could reduce that niggling bloating you experience and make you feel far less lethargic.


Good luck and wishing you a happy and healthy 2017.

Jackie Lynch is a Registered Nutritional Therapist and runs the WellWellWell clinics in West London. Passionate about the importance of good nutrition for optimum health, she creates practical nutrition programmes suitable for a busy 21st century lifestyle. Jackie also Jackie Lynchprovides advice and support for a range of blue chip companies, in the form of individual consultations for staff, nutrition workshops and menu analysis and has acted as a food consultant for brands such as Tetley. She is a regular contributor to the Mail on Sunday and the Net Doctor website and her advice features in a wide range of other national media. Visit her website.


Jackie Lynch
The Right Bite
£6.99, available from Nourish Books.
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Don’t miss our special offer! Get 40% Off Our 2016 Releases!
This offer is available until December 31, so take advantage of these special prices!

As we are approching the end of a great year, we would like to thank our followers for their enthusiasm for our books during 2016.
We have prepared a special offer for you: from now until the end of the year, you can buy all this year’s releases at 40% off.
To take advantage of the offer, use the coupon winteroffer when you proceed to checkout on our website.


You can choose from the following releases:


Written by Becky Alexander and Michelle Lake.

Most of us eat the same things each week for lunch, with cheese and ham sandwiches being the most popular. Not everyone works near a Pret or wants to spend 20 minutes of their break queuing so we have come up with lots of ideas to make taking your lunch to work more interesting and delicious.

Noone wants to shop all the time, so you need to buy ingredients that are going to last until the end of the week. Packed (by Becky Alexander and Michelle Lake, Feb 2017) is full of quick ideas for grown-up, healthy lunches. These are five of our star ingredients that we always have at home. They all last for ages and are packed with nutrition, so you can add them to whatever you are already making or throw them all together to make a hearty salad.

  1. Rocket leaves. A bag will last a week in the fridge if you don’t pile things on top and squash them. Spinach leaves are pretty good too. More delicate leaves tend to wilt after a day or two. Add rocket to your sandwiches and salads, or stir a handful into a bowl of hot soup to boost your veggie intake. You can also whizz rocket leaves with a little olive oil to make a pesto to spread in sandwiches instead of butter. Aim to include a handful of leafy greens with every lunch; they are bursting with phytochemicals which have been found to be cancer-protective.
  1. Peppers. Orange, red and yellow peppers can be sliced and eaten with a dip or as the base for a salad. You can get ahead by slicing up a few, pop in a container and keep in the fridge to add to your lunches throughout the week. Green ones are only really nice when cooked. Jars of roasted peppers are good too, so why not buy a jar for the cupboard for when you run out of fresh salad? No need to add a dressing either – just a squeeze of lemon. Aim to add some brightly coloured veggies to your lunch to get optimum amounts of carotenoids which help to keep eyes and heart healthy.
  1. Feta cheese. A pack of feta will last for ages in the fridge. Just a small amount adds lots of flavour; crumble it in to your salad or pasta. You can freeze leftover cheese if you don’t get through it in a week or two. Add some olives from a jar (cheaper than the ones in tubs) and you are on your way to a Greek salad. Feta is one of the healthiest cheeses around ­- it’s lower in saturated fat and higher in friendly bacteria that most other varieties. Made from goat’s or sheep’s milk and naturally lower in lactose, many people find feta easier to digest than other cheeses.
  1. Cooked lentils. A pouch of cooked black or Puy lentils is so easy to use. No need to rinse, just open the pouch and spoon about half into your lunch box. Add chopped pepper, feta and rocket, or whatever you have in the fridge, squeeze over some lemon, and you have an easy and very nutritious lunch. Freeze the rest or keep in a sealed container in the fridge for a few days. Protein-packed lentils are a fabulous lunch choice; they release their energy slowly to keep you full until home-time.
  1. Chickpeas. Cans of cooked chickpeas are a bargain and a great plant source of protein and iron. Look for the red or brown ones which are lovely in a salad or roast vegetables. You can also stir them into soup. I like the creamy white ones roasted: rinse, then mix with a little olive oil and a little paprika. Roast in the oven for about 10 minutes. Add to salads and soups or eat on their own as a snack. It’s easy to make your own hummus by whizzing them up with some extra virgin olive oil, garlic, lemon juice and cumin. Feel free to throw in other ingredients like roasted peppers or olives. Hummus makes a great filling for sandwiches and wraps or spoon into a pot and bring along some veggie dippers.

Becky Alexander is a food writer (The Guild of Food Writers) and food book editor for companies such as Dorling Kindersley, Penguin and Bloombsury. She writes a fortnightly food column for The Herts Advertiser newspaper focussing on seasonal, local food. Becky recently appeared on a BBC Radio programme giving commuters easy ideas for their lunches. Michelle Lake DipION CNHC mBANT is a registered Nutritional Therapist and has been running her own busy practice, Mission Nutrition in St Albans for over 10 years. She trained for four years at the Institute of Optimum Nutrition on its internationally acclaimed nutritional therapy course. She is a member of BANT (British Association for Applied Nutrition and Nutritional Therapy) and The Complementary and National Healthcare Council (CNHC).


Becky Alexander, Michelle Lake
£12.99, pre-order from Amazon


The World In My Kitchen by Sally Brown and Kate Morris will be on a digital tour starting from November 25. Every virtual ‘stop’ will give you a sneak peek of the book, with recipes, author spotlight features, interviews and giveaways.

The World In My Kitchen is a fantastic book if you want to start cooking with your kids, it is full of easy-to-make, delicious recipes to spark their global imagination.


Tour Dates:

25 Novemebr: The Moomy Blog
Haajra, a 20 years old mum from India. A teacher by profession and a blogger by passion.

26 November: Skating Tomato
Tahlia was born and bred West Australian, currently living and studying in London. She is passionate about health and wellbeing, and helping others do so as well.

27 November: TTS group
TTS group will publish an exclusive interview top the authors. TTS have been talking to educators and inventing new reasons for children to love learning for over 30 years.

28 November: Kindred Spirit
Kindred Spirit will publish an exclusive Scandinavian Christmas recipe from Sally Brown and Kate Morris.

29 November: Dallas Single Mom
Heather Buen is helping re-invigorate the lives of Dallas’ single moms.

Sally Brown and Kate Morris launched The Purple Kitchen Company in 2000 to promote the power of food education for young children through schools, courses and the media. They deliver original food training to schools and local authorities supported by their educational publication, Get Cooking in the Classroom. In 2008 they beat over 1000 proposed ideas to win a commission with BBC CBeebies for the education zone with I Can Cook, which has now run to 4 series and a total of 104 episodes, and has been sold into 150 countries worldwide. They developed the I Can Cook brand, including two books, two CBeebies Special magazines, an equipment range with Lakeland Plastics and a live show with Butlins. They have also contributed to national press, including Good Food Magazine, delicious and Nursery World.

It’s that time of the year again! No, not Christmas — Halloween! But instead of cooking all by yourself, you can include your kids in preparing the Halloween’s food. We have three party dishes from the book The World in My Kitchen for you.

Old Lady Chicken Fingers
Prepare the dish as explained by the book. Before serving, put a dash of ketchup on one end of the finger and place an almond on top of it. Now, they really look like fingers!


Chicken Fingers (Africa, Mauritius)


  • 3 skinned chicken breasts, about 400g/14oz total weight
  • 4 tablespoons plain/all-purpose flour
  • 2 eggs
  • 1 teaspoon ready-crushed  wet garlic
  • 1 teaspoon ready-grated  wet ginger
  • 1 pinch of ground black pepper
  • 6 tablespoon fine polenta Extra equipment: baking sheet and baking parchment, pastry brush


  1. Cut the chicken breasts up into finger-size pieces, using scissors. Try to make them all about the same size so they will cook in the same time. Line a baking sheet with baking parchment.
  2. Put the flour into a bowl. Lift the chicken pieces into the bowl and cover all over with flour.
  3. Break the eggs into a cup and tip into a second bowl. Add the crushed garlic, grated ginger and black pepper and mix together with a fork. Put the polenta into a third bowl.
  4. Lift a piece of floured chicken into the flavoured beaten egg to cover the flour, and then into the polenta. Put onto the baking sheet. Repeat this until all the chicken pieces have been covered in polenta. Now wash your hands. Lightly dab the top of the chicken fingers with a little more oil, using a pastry brush.
  5. Ask your adult to put the baking sheet in the oven, using oven gloves.
  6. Bake for 20 minutes until the chicken coating is golden and crunchy, the chicken is tender and the pieces are cooked through to the middle (not pink).

Monster Eggs
These eggs already look pretty monstrous! For variety, you can experiment with food colouring!

After you have cooked them, peel off the shells of these magical tea eggs to reveal fabulous coloured patterns. Cracking the shells lets the colours in the water make patterns on the egg whites inside the shells.


Chinese Tea Eggs


  • 4 eggs, at room temperature
  • 3 tablespoons soy sauce
  • 3 decaffeinated tea bags
  • 1 heaped tablespoon chopped glacé/candied peel


  1. Put the eggs into the saucepan and fill with cold water so that the eggs are just under the water.
  2. Ask your adult to put the pan on the hob/stovetop over a high heat and bring to the boil. Turn the heat down and boil for 10 minutes. Then ask them to take the pan off the heat and put it into the sink.
  3. Run cold water into the pan for 5 minutes until the eggs are completely cold.
  4. Gently tap the eggs with a tablespoon so that the shells crack a little all over. Put the eggs back in the pan and fill it with cold water again. Add the soy sauce, tea bags and glacé/candied peel.
  5. Ask your adult to boil the eggs for another  55 minutes. You may need to ask them to top up with more boiling water. Then ask them to take the pan off the heat and put it into the sink.
  6. Run the cold water into the pan for 5 minutes until  the eggs are completely cold. Peel off the shells to see the patterns you have made. Eat the patterned eggs as a snack, just as the Chinese do.

Bloody Demon Eyes
Prepare the Buns as explained in the recipe. Look at the picture: The jelly resembles the blood, the cream/yoghurt the white eyeball – you just need to add raisins/ pieces of chocolate or some other ingredient for the pupil.


Newfoundland Tea Buns (Canada)

Put a few grapes in the freezer when you go to school, then they’ll be frozen and ready to eat as another type of Canadian after-school snack.

A chewy, fruity little bun, children all over Canada often enjoy these buns freshly baked when they arrive home from school needing a tasty snack to keep them going until dinner.


  • 300g/10oz/2½ cups plain/ all-purpose flour, plus extra for dredging
  • 2 teaspoons baking powder
  • 90g/3oz/½ cup caster/superfine sugar
  • 100g/3½oz butter, softened
  • 70g/2½oz/½ cup raisins
  • 2 tablespoons lemon juice
  • 6 tablespoons milk, at room temperature
  • Extra equipment: dredger, 5cm/2in cookie cutter, baking sheet and baking parchment


  1. Mix together the flour, baking powder and sugar in a mixing bowl with a fork.
  2. Cut the butter into small cubes, using a table knife. Rub the butter into the flour until it looks like fine breadcrumbs. Add the raisins and lemon juice and stir well.
  3. Add 1 tablespoon of the milk and stir. Everything will start to stick together. Add another tablespoon of milk and stir again until you have a large, soft dough ball. If it doesn’t make a dough, slowly add the rest of the milk and keep stirring until it does.
  4. Sprinkle a little flour on the work surface with a dredger and put the dough on it. Flatten the ball with your hands so that the mixture is about 2cm/½in thick. Cut out about 12 buns with a 5cm/2in cookie cutter.
  5. Line a baking sheet with baking parchment. Put the buns on the sheet. 6  Ask your adult to put the baking sheet in the oven, using oven gloves. Cook for 10 minutes until slightly risen and golden. In Canada, they serve these buns with dollops of thick cream and jam. You could try it with yogurt instead.


Sally Brown and Kate Morris
The World in My Kitchen
£12.99, available from Nourish Books


Renee McGregor is one of the UK’s top sports nutritionists, advising athletes from amateur to Olympic levels. With years of experience and expertise in sports nutrition, she offers vital and unequalled insight into what you need to fuel your success in your given sport.
This week we publish her new books: Fast Fuel: Food for Triathlon Success and Fast Fuel: Food for Running Success.

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