For improved health & fitness.
2 avocados, 4-6 tomatoes, chopped onion and garlic if you like them, 2 limes, tsp chilli flakes, pinch of cayenne pepper and 1 tbsp of extra virgin olive oil
Slice open the avocados and scoop out the flesh and mash them with a fork. Chop the tomatoes and add to the avocados. Add the rest of the ingredients and stir
Autumn Tomato and Vegetable Soup
1 large courgette, 1 white onion, 2 sticks of celery, 2 carrots, 1 red pepper, 2 tins of tomatoes or a dozen fresh tomatoes, 1 tbsp of olive oil or coconut oil, 1 litre of reduced salt vegetable stock
Heat oil in a large saucepan over medium-high heat. Add chopped onion, garlic and celery. Cook, stirring, for 3 to 5 minutes or until onion has softened. Add carrot, courgette and pepper. Cook, stirring occasionally, for 4 to 5 minutes or until vegetables start to soften.
Add stock, cover and bring to the boil. Reduce heat to low. Simmer for 10 minutes or until vegetables are just tender. If you like chunky soup, eat as it is otherwise blitz with a hand held blender
Carrot and Coriander Soup
1 tablespoon of olive oil
4 large carrots, peeled and roughly chopped
1/2 large onion, roughly chopped
900ml (1 1/2 pints) reduced salt vegetable stock
Large bunch fresh coriander, roughly chopped
Heat the oil in a large saucepan over medium heat. Sauté the carrots and onion for a few minutes until the onion has softened a little. Pour in the vegetable stock and add the coriander. Bring to the boil, and cook until the carrots are tender, about 10 minutes. Remove from heat and allow to cool slightly. Puree the soup until smooth, using a hand blender or food processor. Reheat before serving if necessary.
Tuna Nicoise Salad
Dressing your salads with a little healthy fat - such as olive oil - will help your body to absorb more disease-fighting antioxidants from the vegetables.
Eggs are a good source of choline, a B vitamin which is needed for healthy cell membranes and the production of the neurotransmitter Acetylcholine - necessary for attention, learning and memory.
Makes 4 servings
4 fresh tuna steaks, 4 medium free range eggs, 75g (2 1/2oz) fine green beans, 2 Little Gem lettuces, 4 vine-ripened tomatoes, 1 red onion, cut into fine rings, 6 anchovies (optional), 10-12 black olives (stoned)
Dressing (Put all the following ingredients into a jar with a screw top and shake). Keeps in the fridge for up to 2 weeks. 2 tbsp extra virgin olive oil, 1 tbsp balsamic vinegar, 1 tbsp white wine vinegar, 1 tsp Dijon mustard, 1 tsp honey, black pepper
Steam the beans and grill or griddle the tuna for about 2-3 minutes each side, then, when slightly cooled, break into flakes. Hard-boil the eggs (for about 5-6 minutes so the yolks are still slightly soft). When cool, chop into quarters.
Arrange the lettuce, beans, onion, tuna and tomatoes on a plate, and drizzle the dressing over the top. Add the eggs and anchovies, and then use the olives to garnish
Lentil, butter bean and Veg Curry
Heat some oil from the list in a pan, add a chopped onion and some garlic, fry until soft then add a tablespoon or two of curry paste. If adding chicken, add diced chicken at this stage. Fry for a minute or two then add any chopped veg that you like. If using frozen add 10 mins to the end of cooking.
Add a tin of chopped tomatoes and about 200ml of water. Add 100g of green lentils bring to the boil, and then simmer for 25 mins. If using frozen veg, add now. Check flavour for additional spice then add a tin of butter beans. Heat for an additional 5 mins and serve either on it's own or add some chicken.
Thai Green or Red Chicken/Prawn and Vegetable Curry or Stir Fry
Add one tbsp of sesame oil to a wok, add your stir-fry vegetables and fry for 3 or 4 minutes. Add 2 tbspns of curry paste (shop bought – any brand) and fry until fragrant. Add a can of coconut milk and simmer for a few more minutes.
If you want to add chicken or prawns add the chicken with the curry paste or with prawns add them a couple of minutes towards the end so they are warmed through or cooked through if using raw prawns.
Roasted Tamari Chicken with Sesame Seeds
Lean chicken is a good source of the amino acid tryptophan which we need for our bodies to make the 'feel good' neurotransmitter serotonin.
Poultry also supplies the amino acid tyrosine which your brain uses to make dopamine and noradrenaline - important neurotransmitters for enhancing concentration and mental alertness.
Makes 4 servings
2 thumbnails fresh ginger, peeled and grated, 80ml tamari (wheat free soy sauce), 25ml sherry vinegar, 1 tsp sesame oil, 4 x chicken breasts, 4 spring onions, sliced. To serve: Stir fried mange tout and broccoli any dark green leafy vegetables
Place the ginger, soy sauce, sherry vinegar and sesame oil in a bowl and combine. Add the chicken and marinade for at least 30 minutes at room temperature and up to 12 hours in the fridge. (But always bring the chicken to room temperature for about 30 minutes before cooking.)
Pre heat the oven to 220°C, fan 200°C, gas 7. Place chicken on a roasting tray in the oven for 10-12 minutes until just cooked through. Serve with spring onions and the vegetables of your choice.
2 Chicken breasts chopped
2 Lemons Quartered
1 diced Butternut Squash (approx ½ inch cubes)
1 tbsp Coconut oil
1 tspn cayenne pepper
1 tspb chilli flakes
Add everything except the green beans to a roasting tin and mix together; placing the lemon on top of the chicken if you can to keep it moist. Put in the over at around 185 degrees, and cook for approx 30 minutes or until the butternut squash is soft. Steam your green beans and serve