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Cheese & Apple Scones

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This recipe is extracted from Vegetarian Food for Healthy Kids by Nicola Graimes.

Savoury scones/biscuits make a good alternative to the usual sandwich and these have been pimped up with the addition of cheese, apple and linseeds/flaxseeds. Spread them with butter or, to make them more filling, split in half and fill with cream cheese and slices of cucumber. To make a sweet version, leave out the cheese and stir in 2 tablespoons sugar instead.

Makes: 8
Preparation time: 15 minutes
Cooking time: 25 minutes

Ingredients:
200g/7oz/1½ cups self-raising wholemeal flour, plus extra for dusting
½ tsp baking powder
1 tbsp ground linseeds/flaxseeds
50g/1¾oz/3½ tbsp chilled butter, cubed
1 apple, with skin, cored and grated
90g/3¼oz mature/sharp Cheddar cheese, grated
100ml/3½fl oz/scant ½ cup milk, plus extra for brushing

Method:

  1. Preheat the oven to 220°C/425°F/Gas 7. Line a baking sheet with baking parchment.
  2. Sift the flour and baking powder into a mixing bowl, adding any bran left in the sieve/fine-mesh strainer. Stir in the linseeds/flaxseeds.
  3. Using your fingertips, lightly rub the butter into the flour mixture until it resembles coarse breadcrumbs. Stir in the apple and Cheddar. Gradually, stir in the milk using a fork, then bring the dough together with your hands.
  4. Press out the dough on a lightly floured work surface, about 2.5cm/1in thick. Using a 4.5cm/1¾in cutter, stamp out 8 rounds.
  5. Place them on the prepared baking sheet and brush the tops with milk. Bake for 20–25 minutes until risen and
    golden. Transfer to a wire rack and serve warm or leave to cool completely.

vegetarian-food-for-healthy-kids

Nicola Graimes
Vegetarian Food for Healthy Kids
£12.99, available from Nourish Books

 

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Pistou

This recipe of pistou from the book Top 100 Low-Carb Recipes by Nicola Graimes is a new take on the traditional soupe au pistou which is a specialty from the south of France, Provence to be exact and eaten in the summer months.

Low Carb Recipe 1

Ingredients:

1 tbsp olive oil

1 leek, sliced

1 small carrot, finely chopped

1 stick celery, finely chopped

3 green beans, thinly sliced

700ml/11⁄4 pints/3 cups vegetable stock

150ml/5fl oz/2⁄3 cup pasta

1 bay leaf

30g/1oz/1⁄2 cup whole-wheat conchigliette (small shells) pasta

30g/1oz/1⁄2 cup canned cannellini beans, rinsed

sprig of fresh rosemary

salt and freshly ground black pepper

a few shavings of Parmesan, to serve

1 tbsp pesto, to serve

Method:

  • Heat the oil in a large saucepan and add the leek. Cook over a medium heat for 5 minutes, stirring occasionally, until tender. Add the carrot, celery and green beans and cook for a further 5 minutes.
  • Pour in the stock and pasta and add the bay leaf, stir well. Bring to the boil, then reduce the heat and simmer, half-covered, for 15 minutes. Remove the bay leaf and using a hand-blender or food processor, semi-purée the vegetables.
  • Return the bay leaf to the soup, add the pasta, cannellini beans, and rosemary and bring to the boil. Reduce the heat slightly and cook for 10 minutes or until the pasta is tender. You may need to add some extra stock or water if the soup seems too thick. Remove the bay leaf and rosemary and season to taste.
  • Divide between 2 bowls. Serve with the Parmesan shavings and a spoonful of pesto.

Top 100 Low-Carb Recipes

Nicola Graimes

Top 100 Low-Carb Recipes

£5.99, available from Nourish Books

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Kefir Lime Colada

Water kefir from The Supercharged Green Juice & Smoothie Diet by Christine Bailey is simple to make and an effective way to support your gut health and give your immune system a boost as well. By blending in fruit and supercharged foods you create an amazing, healthy, fizzy smoothie.

Supercharged Diet 2

 

Ingredients:

zest and juice of 1 lime

80g/2 ¾ oz fresh or frozen pineapple, chopped

1 tbsp lucuma powder

250ml/9fl oz/1 cup water kefir

1 tsp tocotrienols or oil of 1 vitamin

E capsule, plus the squeezed capsule

1 tsp probiotic powder

1 tsp manuka or raw honey, or coconut sugar

4 ice cubes

Method:

  • Put all the ingredients, except the ice, into a blender or food processor and blend until smooth and creamy.
  • Add the ice and blend to create a slushy drink.
  • Serve immediately.

Supercharged Green Juice & Smoothie Diet

Christine Bailey

The Supercharged Green Juice & Smoothie Diet

£10.99, available from Nourish Books

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Quinoa, Courgette and Herb Cakes

These little cakes from the book Healthy Speedy Suppers by Katriona MacGregor are free of gluten and dairy if you’re sensitive to either. The quinoa gives them a firm, nutty texture, which is delicious with the fresh herbs and courgette/zucchini. Dipped in a little garlic mayonnaise, chilli jam or tomato chutney, they’re wonderful.

Healthy Speedy Recipe 2

 

Serves: 4

Ingredients:

140g/5oz/1 cup quinoa

300g/10 ½ oz courgette/zucchini, grated

3 spring onions/scallions, sliced

1 garlic clove, crushed handful of mint leaves, shredded handful of parsley leaves, chopped

10 sun-dried tomatoes, chopped juice of ½ lemon

55g/2oz/ ½ cup cornflour/cornstarch

1 egg

rapeseed/canola oil, for frying

sea salt and freshly ground black pepper

garlic mayonnaise, chilli jam or tomato chutney, to serve

green salad, to serve

Method:

  • Tip the quinoa into a small saucepan and cover with 300ml/10 ½ fl oz/ 1 ¼ cups of cold water. Bring to the boil, cover with a lid and cook for about 5 minutes until all the water has been absorbed and the quinoa is cooked. Turn out into a bowl and leave to one side to cool.
  • Meanwhile, place the grated courgette/zucchini in the bowl of a food processor with the spring onions/scallions, garlic, mint, parsley, sun-dried tomatoes, lemon juice and cornflour/cornstarch. Crack the egg straight into the mixture, add the quinoa, and season with salt and pepper. Blend for about 30 seconds to mix the ingredients thoroughly and to form a thick paste. Tip the mixture out into a bowl and taste to check the seasoning.
  • Heat about 5mm/1/4 in rapeseed/canola oil in a large frying pan until the oil is hot enough to sizzle loudly when you drop in a tiny bit of the courgette/ zucchini mixture.
  • Drop a heaped tablespoon of the mixture into the hot oil, flattening slightly with the back of the spoon to form round patties. Repeat until you have 3–4 cakes in the pan at the same time, or as many as your pan will fit comfortably, with room to turn.
  • After 3–4 minutes the underside of the cakes should be nicely golden and holding their shape. Gently flip them over and cook until the second side is golden. Lift the cakes out of the oil onto some paper towels and keep warm. Repeat until all of the mixture has been used; you should end up with 12–14 cakes.
  • Serve the cakes warm with green salad and your choice of dip.

Part-time variation:

  • To make a very quick garlic mayonnaise or aioli, add 2 crushed garlic cloves to 4 tbsp good-quality mayonnaise along with a squeeze of lemon juice. Season with freshly ground black pepper and, if needed, a little sea salt.

Healthy Speedy Suppers

Katriona MacGregor

Healthy Speedy Suppers

£16.99, available from Nourish Books

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Fig, Prosciutto and Gorgonzola Croutes

This recipe from Healthy Speedy Suppers by Katriona MacGregor, was given to the author by her good friend and fellow cook, Bella Thomas-Ferrand, it sings of indulgent Italian eating, both with its classic flavours and ease of preparation. A friendly greengrocer will find you figs, but failing that, good supermarkets have them out of season. After a few days in the fruit bowl and the help of sticky balsamic caramel they will be delicious. If sourdough isn’t available then any good-quality crusty loaf will work, the chewier and more rustic the better.

 

Serves: 4

Ingredients:

6 tbsp balsamic vinegar

2 tbsp brown sugar

8 ripe figs

2 tbsp pine nuts

8 slices of sourdough bread

2 garlic cloves, peeled

extra virgin olive oil, for drizzling

8 slices of prosciutto

100g/3 ½ oz Gorgonzola cheese, crumbled

handful of rocket/arugula

sea salt and freshly ground black pepper

Method:

  • Pour the vinegar into a small pan, add the brown sugar and heat gently. Once the sugar has dissolved, turn the heat up and simmer rapidly until the liquid is reduced and syrupy.
  • Slice the figs into quarters, vertically through their stalks, and place cut side down in the balsamic syrup. Cook over a medium heat, with the syrup bubbling, for 1–2 minutes, then turn the fig quarters, spooning the liquid over the figs. Remove the figs to a small plate, then boil the remaining syrup until reduced to a thick glaze.
  • Meanwhile, toast the pine nuts in a small frying pan for 1–2 minutes until lightly coloured, then leave to one side. Toast the sourdough on both sides using a griddle/grill pan or alternatively under a grill/broiler. Rub the garlic cloves over the toasted bread, then drizzle with olive oil.
  • While the bread is still warm, top each slice with 2 slices of prosciutto, followed by the caramelized figs, Gorgonzola and a drizzle of both the balsamic glaze and some more extra virgin olive oil. Scatter over the rocket/arugula and pine nuts and grind over some salt and pepper.

Healthy Speedy Suppers

Katriona MacGregor
Healthy Speedy Suppers
£16.99, available from Nourish Books

 

 

 

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Salmon & Courgette Frittata

This Salmon & Courgette Frittata from The Aussie Body Diet  is a high-protein start to your day and it is great for detoxing, with its combination of chelating agents, parsley and coriander. To get rid of excess water from the courgette, grate directly into a clean tea towel and twist until the courgette is completely dry. If courgette is not your thing, you can substitute any vegetable you prefer. Serve with a fresh garden salad.

Aussie Body Diet

 

Serves: 4

Ingredients:

80 ml extra virgin olive oil, plus extra for greasing

1 large onion (220 g), roughly chopped

1 garlic clove, crushed

10 small courgettes (1 kg), coarsely grated and excess water squeezed out

6 large eggs

2 x 85 g tins salmon in spring water or brine, drained; flesh, bones and skin mashed with a fork

1 tablespoon chopped coriander leaves

1 tablespoon chopped flat-leaf parsley sea salt and freshly ground black pepper

Method:

  • Preheat oven to 180 C. Grease base and sides of a large baking dish with oil.
  • Saute onion with olive oil in a large, deep saucepan or small frying pan over medium– high heat until brown (about 5 minutes). Add garlic and courgettes and cook over medium– high heat for 10 minutes, stirring occasionally.
  • Turn off heat and leave to cool for 20 minutes.
  • In a mixing bowl, beat eggs lightly with a fork, then add salmon, coriander and parsley. Add courgette and onion mixture, season with salt and pepper and mix until thoroughly combined.
  • Pour egg mixture into prepared dish. Bake for 40–45 minutes or until golden brown on top and cooked when tested at centre with a skewer.
  • Take out of the oven, leave to cool for 10–15 minutes and cut into large slices.

Aussie Body Diet

Saimaa Miller

The Aussie Body Diet: A Happier, Healthier You in 14 Days

£14.99, available from Nourish Books

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Buckwheat Pancakes

For this recipe of buckwheat pancakes from The Aussie Body Diet: A Happier, Healthier You in 14 Days by Saimaa Miller, you do need a blender or food processor to break up the coconut into the desired consistency. If you don’t have one, you can substitute coconut cream. These pancakes are very versatile and can be served sweet or savoury – try sheeps’ yogurt, fresh fruit and almond butter, or avocado, wilted spinach and cherry tomatoes.

Aussie Body Diet

 

Serves: 2

Ingredients:

1 young coconut

80 g buckwheat flour

30 g flaxseed

1 teaspoon coconut butter, melted a pinch of sea salt or Himalayan rock salt

1 tablespoon pumpkin seeds

1 tablespoon sunflower seeds

olive oil, for frying

Method:

  • Blend 175 g of the flesh and 250 ml of the juice of the coconut until smooth.
  • Mix all ingredients except pumpkin and sunflower seeds in a large mixing bowl until you have a smooth batter. The mixture should be quite gelatinous and sticky.
  • Mix pumpkin seeds and sunflower seeds together in a small bowl. Scoop out 11/2 tablespoons of mix and set aside in a small bowl. Add remainder of seed mix to buckwheat batter and mix together.
  • Heat a little olive oil in a frying pan over medium heat and drop about 3–4 tablespoons of batter into the pan. Cook for 1 minute and then sprinkle 1 teaspoon of the seed mix on top. Cook for another 30 seconds and then flip the pancake over. Cook for a further 2–3 minutes until pancake is golden brown and repeat with the rest of the mixture.

Aussie Body Diet

Saimaa Miller

The Aussie Body Diet: A Happier, Healthier You in 14 Days

£14.99, available from Nourish Books

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Matcha Superfood Bites

These antioxidant-packed nuggets from The Gut Health Diet Plan by Christine Bailey are ideal for healing the gut and lowering inflammation. Matcha has anti-bacterial effects on the digestive system making it a useful choice for improving gut health. The raw cacao butter makes the snacks rich and creamy – an indulgent healing treat.

Gut Health Diet Plan

 

Makes: 10 bites

Preparation time: 20 minutes, plus 15 minutes soaking and 30 minutes chilling

Ingredients:

60g/2 ¼ oz/1/3 cup xylitol

60g/2 ¼ oz/ ½ cup dried cherriesor goji berries

120g/4 ¼ oz/ ½ cup cashew nut butter

zest of 1 lemon 1 tbsp lemon juice

1 tsp matcha green tea powder

a pinch of sea salt

2 tbsp raw cacao powder, lucuma powder or goji berry powder

60g/2 ¼ oz/heaped ¼ cup raw cacao butter or coconut oil, melted

30g/1oz/scant ¼ cup plain, vanilla or chocolate vegan protein powder, colostrum powder or collagen powder

½ tsp vanilla extract

matcha green tea powder, lucuma powder or cacao powder, for dusting

Method:

  • Line a baking sheet with baking parchment. Put the xylitol into a blender or food processor and grind very finely. Soak the cherries in warm water for 15 minutes. Drain.
  • Put the cashew nut butter into a food processor or a bowl and add the xylitol, lemon zest and juice, matcha, salt, cacao powder and cacao butter. Pulse, or stir, to combine. Add the cherries and the remaining ingredients, and process, or stir, to form a dough. Chill in the freezer for 30 minutes to firm up.
  • Use a spoon to scoop out walnut-size pieces. Roll into balls and put on the prepared baking sheet. Roll the truffles in a little matcha powder or use some or all of the powders for dusting. Serve or store in the fridge for up to 1 week.

The Gut Health Diet Plan

Christine Bailey

The Gut Health Diet

£12.99, available from Nourish Books

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Braised Chicken with Green Olives & Preserved Lemon

The combination of spices, lemon and herbs from The Gut Health Diet by Christine Bailey provide plenty of flavour for this Turkish-inspired, one-pot dish. It’s ideal for a weekday meal because it can be prepared ahead of time. Serve with cauliflower rice or Paleo bread, if you like. A spoonful of sauerkraut or pickles alongside the dish will give it a probiotic boost.

Gut Health Diet Plan

 

 

 

Serves: 2

Preparation time: 10 minutes

Cooking time: 55 minutes

Ingredients:

1 small pinch of saffron threads

4 boneless chicken thighs

1 tbsp coconut oil

4 shallots, cut into halves

2 garlic cloves, sliced

¼ tsp ground turmeric

½ tsp ground coriander

½ tsp ground cumin

2 tomatoes, chopped

10 pitted green olives

250ml/9fl oz/1 cup chicken bone broth (page 39)

1 preserved lemon, chopped

1 handful of parsley leaves, chopped

sea salt and ground black pepper

Seeded Paleo Bread , to serve (optional)

Method:

  • Preheat the oven to 180°C/350°F/Gas 
  • Put the saffron in a small mortar and crush using a pestle. Leave to one side.
  • Season the chicken with salt and pepper. Heat the oil in a flameproof casserole over a medium heat and cook the chicken on all sides for 2–3 minutes to brown it. Remove the chicken and leave to one side.
  • Add the shallots, garlic, saffron and spices to the casserole. Cook gently for 5 minutes or until the shallots are soft. Return the chicken to the casserole and scatter over the tomatoes and olives.
  • Pour in the broth and bring to the boil. Cover and cook in the oven for 45 minutes or until the chicken is tender and cooked through. Stir in the preserved lemon and parsley, then serve with Paleo bread, if you like.

 

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Thai Green Vegetable Curry

This recipe of Thai green vegetable curry comes from the book Top 100 Low-Carb Recipes by Nicola Graimes. The Top 100 Low-Carb Recipes is the essential tool for anyone who is interested in controlling their weight by cutting down their intake of carbohydrates. The key to success is eating the right type of carb alongside good sources of protein and fat.

Low Carb Diet 2

 

Ingredients:

2 tsp sunflower oil

200ml/7fl oz/1 cup reduced-fat coconut milk

150ml/5fl oz/2⁄3 cup vegetable stock (see page 23)

115g/4oz/1 cup small broccoli florets

1 corn on the cob, husk removed, sliced into 2cm/3⁄4in pieces

1 small red pepper, seeded and sliced

55g/2oz/1 cup fresh spinach leaves, shredded

salt and freshly ground black pepper

1 tbsp chopped fresh coriander/cilantro, to garnish

Spice Paste:

3 green chillies, seeded and chopped

1 stick lemongrass, peeled and finely chopped

1 shallot, sliced juice and zest of 1 lime

1 clove garlic, chopped

1 tsp ground coriander

1 tsp ground cumin

1cm/1⁄2in piece fresh ginger, peeled and grated

2 tbsp chopped fresh coriander/cilantro

Method:

  • Place all the ingredients for the spice paste in a food processor and blend to a coarse paste.
  • Heat the oil in a large saucepan and fry the spice paste for 1 minute, stirring. Add the coconut milk and stock and bring to the boil. Reduce the heat and simmer for 10 minutes until reduced.
  • Add the broccoli, corn and red pepper and cook for 3 minutes, then add the spinach and cook for another 2 minutes until the vegetables are just tender.
  • Season to taste and sprinkle with coriander/cilantro before serving.

Top 100 Low-Carb Recipes

Nicola Graimes

Top 100 Low-Carb Recipes

£5.99, available from Nourish Books

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Wild Rice and Strawberry Salad

Barbeque and picnic season is here! This easy and refreshing salad from Kristen Hartvig’s Healing Berries is the perfect dish to share with family and friends this summer, and each portion is only 219 calories.

Serves 4

Preparation and cooking time: 50 minutes

Ingredients:
100g/ 3 ½oz/ ½ cup wild rice
2 tbsp walnut oil
4tbsp Raspberry Vinegar
25g/ 1oz hazelnuts, finely chopped
25g/ 1 oz almonds, finely chopped
2 spring onions/ scallions, finely chopped
500g/ 1lb 2oz strawberries, hulled and sliced
sea salt

Method:

  • Put the rice in a pan of cold salted water. Cook according to the package instructions until all the water is absorbed. Leave to cool and then mix in the walnut oil and the raspberry vinegar.
  • Toast the nuts in a dry frying pan with a little salt until just golden.
  • Place the rice in a large salad bowl. Add the toasted nuts, spring onions/ scallions and strawberries. Toss together and gently serve.

Kirsten Hartvig is an acclaimed nutritionist, medical herbalist and registered naturopath practising in East Sussex, and in Denmark Kirsten Hartvigwhere she is a government adviser on natural health. She is the author of 14 books on natural health, including Eat for Immunity, The Big Book of Quick & Healthy Recipes, and The Healthy Diet Calorie Counter. Kirsten also runs regular health retreats in the French Pyrenees, organizes local herb walks and gives talks and workshops on natural health in practice. She lives with her family in Forest Row, UK. Visit her website at kirstenhartvig.com.

HealingBerries_MiniJacket-300x459

Kirsten Hartvig
Healing Berries
£12.00, available from Nourish Books

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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WIN a Copy of The Right Bite on Goodreads

Enter the competition HERE for a chance to win 1 of 10 copies of The Right Bite by Jackie Lynch – your survival guide to eating healthily on the go. The giveaway ends on Thursday, May 26.

RightBite_cover-300x364
Bran muffin or chocolate chip? Which wine is likely to add the most inches to your waistline red, white or sparkling? And if you re dying for a pizza, how can you keep the damage to a minimum?

The Right Bite is a practical guide to help people navigate the minefields of everyday eating and make healthy choices when nutritious food is not easily available – such as in coffee shops, office lunches or the cinema.

It’s easy to follow a healthy diet when you’re in control of your shopping list and the contents of your fridge. But as soon as you step outside the front door, it can get a lot more complicated. Walk into a coffee shop, a bar or the cinema, and making the right decision can be a lot more challenging and confusing.

The Right Bite is here to help – with accessible, practical advice for all those everyday occasions, you can make the smart choice even when healthy options are limited. Each chapter focuses on a different eating environment – from Breakfast on the Go to Working Lunches, Takeaway Food, Pubs, Picnics, Barbeques and the Cinema.

For each situation The Right Bite then explores the type of foods likely to be available and compares them, explaining the main health pitfalls and highlighting top picks. A ham and cheese croissant is a better option in a coffee shop than a skinny muffin for example! The Right Bite explains why, providing useful insights with a down-to-earth approach. Packed with design features and small enough to slip in your handbag, this is the one-stop guide for anyone wanting to eat healthily in the real world.