These recipes are made with you in mind. You need something that can be made in less than 10 minutes, in less than 5, even better. Tasty and packed with vitamins, minerals, good carbs and protein to see you through. No faffing around with unusual ingredients - all the ingredients for these recipes comes from the one supermarket you usually use. 

Speedy Bircher muesili Breakfast - Makes x2 good portions    Step 1:  Grate an apple, 3 tbsp of chia seeds, 2 tbsp of oats, 1/2 a cup of almond milk/water, mix together - leave it in a jar overnight.   Step 2:  layer fruit/yogurt/seeds and chia out mix together. Possible combinations are: blueberry + strawberry + flaxseed OR banana + date + hempseed OR pears + pumpkin seeds.

Speedy Bircher muesili Breakfast - Makes x2 good portions

Step 1: Grate an apple, 3 tbsp of chia seeds, 2 tbsp of oats, 1/2 a cup of almond milk/water, mix together - leave it in a jar overnight.

Step 2: layer fruit/yogurt/seeds and chia out mix together. Possible combinations are: blueberry + strawberry + flaxseed OR banana + date + hempseed OR pears + pumpkin seeds.

Nut free date and hempseed energy snacks - Makes 8    Step 1:  In a food processor combine: x3tbsp of oats, 2tbsp of coconut oil, 1tbsp of pumpkin seed, 1 tbsp of hemp seeds, x3 medjool dates (soften in some hot water first, then allow to cool before going in the processor).   Step 2:  Pop mixture in the fridge for 5 mins, then roll into balls in hands and if you fancy some extra protein and omega 3 then roll into some more hemp seeds to finish.

Nut free date and hempseed energy snacks - Makes 8

Step 1: In a food processor combine: x3tbsp of oats, 2tbsp of coconut oil, 1tbsp of pumpkin seed, 1 tbsp of hemp seeds, x3 medjool dates (soften in some hot water first, then allow to cool before going in the processor).

Step 2: Pop mixture in the fridge for 5 mins, then roll into balls in hands and if you fancy some extra protein and omega 3 then roll into some more hemp seeds to finish.

2 minutes to make good morning smoothie - Makes x2 good sized glasses - (For a 1 minute smoothie - Pre make and bag up ingredients in the fridge the night before)    Step 1:  In a blender combine: x2 blocks of frozen spinach, 1/2 a courgette, handful of cherries, handful of blueberries, 1/2 a cup of almond milk/water, 1 tbsp of hemp seeds, 1 tbsp Gluten free oats., 1/2 Tbsp of coconut oil. Whiz and enjoy.

2 minutes to make good morning smoothie - Makes x2 good sized glasses - (For a 1 minute smoothie - Pre make and bag up ingredients in the fridge the night before)

Step 1: In a blender combine: x2 blocks of frozen spinach, 1/2 a courgette, handful of cherries, handful of blueberries, 1/2 a cup of almond milk/water, 1 tbsp of hemp seeds, 1 tbsp Gluten free oats., 1/2 Tbsp of coconut oil. Whiz and enjoy.

 
Your 6-a-day veg and tomato sauce -  will make a good sized batch for a dinner for 4 with a jar left over to go in the fridge/freezer.  I use this sauce in everything - Pizza base, pasta sauce, soups. It's got all the veg in it, it's just brilliant to top up on vitamins, minerals and fibre.   Step 1:  Roughly chop up all the veg: 1 courgette, x2 handful of mushrooms, x1 onion, x2 cloves of garlic, x3 blocks of frozen spinach, x2 good sized carrots (and any extras you fancy..celery, squash, etc...   Step 2:  Heat up a good glug of olive oil and put all the veg in. Add in x2 cans of tomatoes, x7 sundried tomato slices, x2 bay leaves. Cook all off for 10 mins or longer if you have the time, to lete flavours deepen (I use a pressure cooker, it takes half the time).   Step 3:  when cooked, whiz up with handblender/ processor/ blender.

Your 6-a-day veg and tomato sauce - will make a good sized batch for a dinner for 4 with a jar left over to go in the fridge/freezer.

I use this sauce in everything - Pizza base, pasta sauce, soups. It's got all the veg in it, it's just brilliant to top up on vitamins, minerals and fibre.

Step 1: Roughly chop up all the veg: 1 courgette, x2 handful of mushrooms, x1 onion, x2 cloves of garlic, x3 blocks of frozen spinach, x2 good sized carrots (and any extras you fancy..celery, squash, etc...

Step 2: Heat up a good glug of olive oil and put all the veg in. Add in x2 cans of tomatoes, x7 sundried tomato slices, x2 bay leaves. Cook all off for 10 mins or longer if you have the time, to lete flavours deepen (I use a pressure cooker, it takes half the time).

Step 3: when cooked, whiz up with handblender/ processor/ blender.

Quinoa, oat and chia porridge base  - mix x2tbsp chia in with a 1TBsp oats and 1 tbsp of oats (gluten free pref) with water to make a runny paste.  Heat through until porridge consistency of your choice, adding more water or milk to it as you go.  Top with any toppings of your choice eg - pear, grated apple, coco yogurt, hempseed, berries, nut butter etc...

Quinoa, oat and chia porridge base - mix x2tbsp chia in with a 1TBsp oats and 1 tbsp of oats (gluten free pref) with water to make a runny paste.

Heat through until porridge consistency of your choice, adding more water or milk to it as you go.

Top with any toppings of your choice eg - pear, grated apple, coco yogurt, hempseed, berries, nut butter etc...

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Perfect pesto - Makes x1 jar   This is my salad staple. I use this instead of a dressing as it has good fats, protein, omega 3, antioxidants - the list goes on...   Step 1:  Combine in food processor: 1 handful of fresh parsley, 1 handful of basil, x2 tbsp of pinenuts, 1tbsp of pumpkin seeds, (toast the sees to deepen the flavour) 1/2 a squeezed lemon, x5 tbsp of olive oil, 1/2 a clove of garlic, a good grating of parmesan (optional).   Step 2:  whiz to pesto consistency, put into a jar and keep in the fridge for a week or freeze for later use.

Perfect pesto - Makes x1 jar

This is my salad staple. I use this instead of a dressing as it has good fats, protein, omega 3, antioxidants - the list goes on...

Step 1: Combine in food processor: 1 handful of fresh parsley, 1 handful of basil, x2 tbsp of pinenuts, 1tbsp of pumpkin seeds, (toast the sees to deepen the flavour) 1/2 a squeezed lemon, x5 tbsp of olive oil, 1/2 a clove of garlic, a good grating of parmesan (optional).

Step 2: whiz to pesto consistency, put into a jar and keep in the fridge for a week or freeze for later use.

Freezer Smoothie Bags    This is a time saver in the mornings. Batch x5 portions and grab and blend when you need.    Ingredients : x1 bag of spinach/kale + 5 apples +handful of parsley + x3 avocados +x1 cucumber + 1 courgette.  Step 1: chop it all up and then equally put into x5 freezer bags  Step 2: Once you’ve blitzed your smoothie bag add some additional fats in there, eg - coco oil/hemp seeds/pumpkin seed butter

Freezer Smoothie Bags

This is a time saver in the mornings. Batch x5 portions and grab and blend when you need.

Ingredients: x1 bag of spinach/kale + 5 apples +handful of parsley + x3 avocados +x1 cucumber + 1 courgette.

Step 1: chop it all up and then equally put into x5 freezer bags

Step 2: Once you’ve blitzed your smoothie bag add some additional fats in there, eg - coco oil/hemp seeds/pumpkin seed butter

Best Tomato soup Makes x4 bowls    Ingredients: x2 tinned tomatoes, x7 sundried tomatoes x1 punnet of fresh tomatoes, x1 can cannelini beans 500ml of stock (vege or chicken - your choice) Salt 'n Pepper to taste    Step 1:  Put all ingredients in a pan and cook down for 15 mins   Step 2:  Let cool down then whiz. Possible toppings: Dry fry x2 tbsp of pumpkin seeds for 2 mins and sprinkle on top/ Crumbled Feta Cheese/ Corn Chips/

Best Tomato soup Makes x4 bowls

Ingredients: x2 tinned tomatoes, x7 sundried tomatoes x1 punnet of fresh tomatoes, x1 can cannelini beans 500ml of stock (vege or chicken - your choice) Salt 'n Pepper to taste

Step 1: Put all ingredients in a pan and cook down for 15 mins

Step 2: Let cool down then whiz. Possible toppings: Dry fry x2 tbsp of pumpkin seeds for 2 mins and sprinkle on top/ Crumbled Feta Cheese/ Corn Chips/

Quick and easy pancakes with berry and apple compote   Ingredients: Oats, Gluten Free pref, + ground almonds + x2 eggs + milk of choice  Step 1: Blitz oats in a food processor and add the ground almonds. pour in eggs and milk and blitz until combined. Pour in pan with melted coco oil/butter  Step 2: compote - cook down fresh apple and frozen berries for 10 mins add in soaked chia seeds for extra protein

Quick and easy pancakes with berry and apple compote

Ingredients: Oats, Gluten Free pref, + ground almonds + x2 eggs + milk of choice

Step 1: Blitz oats in a food processor and add the ground almonds. pour in eggs and milk and blitz until combined. Pour in pan with melted coco oil/butter

Step 2: compote - cook down fresh apple and frozen berries for 10 mins add in soaked chia seeds for extra protein