• 150g quinoa

  • 300ml of water or stock

  • 1 grated courgette

  • 2 finely chopped spring onions

  • 2 cloves of garlic

  •  2 eggs beaten

  • 40g chives

  • 30g of flour (rice, quinoa or buckwheat)

  • Seasoning (salt, pepper and a pinch of dried chillis)

 

  • Rinse the quinoa under cold water. Add quinoa to a saucepan and add stock/water. Simmer for 15 minutes or until all liquid absorbed.

  • Put the grated courgette spring onions, garlic eggs, chives, flour and seasoning into a bowl and add the 'cooled' quinoa.

  • Combine it all with your hands and make patties.

  • Put these in the fridge to set and when ready to eat fry for 3-4 minutes on each side. We like them with griddled halloumi, tomatoes and jalapenos but you could make your own garlic mayo or chilli sauce if you prefer.

 

Great served with a side of baked sweet potato fries!

  • 6 garlic cloves

  • 3 tbsp grated ginger

  • 6 tsp soy/liquid aminos (the latter being gluten free)

  • 4tbsp honey

  • 2 chillis

  • 5 tbsp sesame oil

  • 1 tsp apple cider vinegar

  • 500g raw tiger prawns (shell on/shell off the hassle/mess is your choice)

  • 300g quinoa

  • 2 tbsp sesame seeds

  • 120g peanuts/cashews

  • 2tbsp coconut oil

  • 4 spring onions

  • juice of 1 lime

  • salt and pepper to taste

  • coriander

 

  • Mix the garlic (crushed), soy, honey, 1 chilli (finely chopped), sesame oil and cider vinegar together.

  • Marinade the prawns in a bowl with 2 tbsp of the above mixture.

  • Wash the quinoa then put into a pan with 500ml of boiling water and a pinch of salt.

  • Cook for approximately 12 mins (different hobs vary so just keep checking - quinoa is cooked when the little curly pig tails appear and it tastes roughly like al dente rice) .

  • Fry your prawns in butter/coconut oil for a few minutes until cooked through.

  • Serve the quinoa topped with the prawns, sesame seeds and nuts, raw chopped spring onions, chilli (chopped) dressing drizzled over and coriander on top. 

  • This is one my favourites - so quick and easy but so tasty!!

- Courgette

- Pepper

- Fresh tomatoes

- Carrot

- 1 onion

- Sweet potato

- Garlic (2-3 cloves)

- fresh basil

 

  1. Chop all veg into small cubes and fry gently until soft. Add a tin of tomatoes and simmer for 15 minutes. Peel and crush the garlic into the sauce and season with salt and pepper to taste. 

  2. Once it has cooled whizz it up with a hand blender until smooth.

  3. Chop fresh basil and add to the sauce. If the kids like it slightly creamier just add a spoonful of creme fraiche. 

We can all throw some beans and veg together to make a chilli. The beauty of this recipe is the squash puree that you stir through at the end giving the chilli a thick, smooth and sweet undercurrant.

 

Ingredients

1 pumpkin/squash

1 onion

3 cloves of garlic

3 celery stalks

2 carrots

1 tsp himalayan sea salt

1 tsp chilli powder

1 fresh red chilli finely chopped

2 tsp ground cumin

1tsp cumin seeds

1/2 tsp cinnamon

1/2 tsp smoked paprika

2 x 400g adzuki beans or 400g dried (soaked overnight)

1 tin of chopped tomatoes

Peel and chop the squash/pumpkin into bitesize pieces. Steam the squash for approximately 15 minutes or until soft (while this is cooking you can begin to prepare your vegetables below). Leave to cool for five minutes before transferring to a bowl and, using a hand blender, create a puree.

Chop the celery, carrot and onion and lightly fry for a few minutes in a teaspoon of coconut oil. Add the crushed garlic and all the spices stirring continuously. Add the chopped tomatoes and the drained beans and allow to simmer for five minutes before stirring through your fresh squash puree. Serve with fresh, chopped coriander.

I had no idea how easy these would be to make. They literally took me twenty minutes and there are loads left for the freezer too. Packed full of protein and phytonutrients. The peanut butter used should always be the healthy kind. I like the meridien brand.

Ingredients

  • 4 x garlic cloves

  • 4tbsp of olive oil

  • handful of chopped fresh coriander

  • 2 tsp of cumin seeds

  • 2 sweet potatoes

  • 1 tsp chipotle chilli flakes

  • 1 tsp coriander seeds

  • 2 tsp turmeric

  • 1 tbsp peanut butter

  • 2 x 400g  chickpeas (rinsed)

  1. steam the sweet potatoes until soft - while they are steaming (approx 20 mins)

  2. mix all the other ingredients in a magimix.

  3. pour mixture into a big glass mixing bowl and mash in the sweet potato.

  4. blend (hand blender) or mash (fork) the chickpeas into the mixture - the technique you use all depends on how smooth/textured you want them to be.

  5. once your mixture is complete put some quinoa flour in to one bowl (for the ones that dont like seeds) and sesame seeds into another.

  6. Using your hands make the falafel into golf ball sized balls and roll in the coating of your choice.

  7. Bake them in a preheated oven 180°C for 15-20 mins.

  8. You can serve how you wish but I love them with humous, coleslaw, tomato and green salad - all packed into a wholemeal pitta.

As I have mentioned before I only buy well sourced meat so these burgers are made with chicken breasts from our local butchers Barlow's. The chicken and chia seeds make them high in protein and amino acids and the anti inflammatory spices turmeric, cumin and coriander give them that little extra flavour. Coupled with garlic and courgette these burgers are a nutritional all rounder, packed with goodness. Three chicken breast make six burgers so economical too.

Ingredients (makes 6 burgers)

  • 3 chicken breasts

  • 1 tbsp of chia seeds

  • 2 tsp turmeric/tsp freshly grated turmeric

  • 1 tsp cumin seeds

  • 1 tsp ground coriander

  • 3 garlic cloves

  • 1 courgette (cut into rough chunks and dabbed with kitchen roll to remove excess moisture)

  • 1 tsp dijon mustard

Soak the chia seeds in 2 tbsp of water for ten minutes, then put all the ingredients into a food processor and blitz. Don't mix for too long - you want your burgers to have 'some' texture. Then, put quinoa flour on the side and using your hands roll patties of the mixture to form your burgers. The  mixture is quite 'wet' so you will need to cover the whole surface with flour in order to mould them.

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Disclaimer:

Nutritional Therapists do not claim to treat or diagnose medical conditions. Nutritional Therapy is not intended to replace medical advice. Nutritional Therapy works alongside conventional medicine. If you have a medical condition, you must contact your GP.

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