Healthy eating recipes

Parsnip Dahl topped with Roasted Parsnips and

Pink Pickled Onions

This is ideal to make at the end of the weekend with any leftover root veg that didn’t make it into the Sunday roast. It will set you up nicely for Monday’s dinner – just reheat and top with the onions and yoghurt and either freeze the rest or enjoy later in the week with Dosa-style Pancakes, Buckwheat Sesame Wraps or with fresh leaves and a crispy fried egg on top.

Feeds 6, takes 40 mins

Ingredients

4 tbsp ghee or oil
5 large parsnips (about 900g)
1 tbsp maple syrup
2 large onions, thinly sliced
4 garlic cloves, finely chopped
1 thumb of ginger, finely grated 400g split red lentils, rinsed
2 large handfuls of fresh coriander, leaves and stems finely chopped separately
3 tbsp tomato purée
1 × 400ml tin of full-fat coconut milk 200g leafy greens, like chard, leaves

and stems finely chopped Yoghurt, to serve (optional)

Spice Mix
11/2 tsp ground turmeric
2 tbsp ground cumin or 11/2 tbsp cumin seeds, roughly ground
2 tbsp ground coriander or 11/2 tbsp coriander seeds
2 tbsp black mustard seeds, roughly ground
A pinch of chilli flakes or chilli powder
A big pinch of sea salt and black pepper

Pink Pickled Onions
2 large red onions, thinly sliced Juice of 2 limes or 4 tbsp vinegar

A big pinch of sea salt
2 tsp maple syrup (optional)

Method

Preheat the oven to fan 220°C/Gas mark 9 and melt 2 tablespoons of the ghee or oil on a large baking tray in the oven.

Meanwhile, mix the spice mix in a small bowl and slice up three of the parsnips into about 18 wedges, say 5cm × 1.5cm, then toss the parsnip wedges in the oil on the tray with half of the spice mix. Pop in the oven for about 30–35 minutes, tossing halfway through with the maple syrup, until golden and going crispy at the edges.

In a large pan, fry the onion in the remaining 2 tablespoons of ghee over a medium heat for 10 minutes, stirring occassionally, while you get on with everything else.

Add the remaining half of the spice mix, plus the garlic and ginger and fry for 3 minutes.

Add the diced parsnips and lentils, the chopped coriander stems and the tomato purée and let fry. After a minute, add the coconut milk, then fill up the tin four times with hot water (1.6 litres) and pour in, stirring well. Pop the lid on, bring to the boil and immediately turn down to a medium heat and let simmer for 20 minutes. Stir a few times throughout to make sure the lentils don’t stick. Add more liquid if you think it needs it or if you like your dahl soupier, like I do.

EXTRACTED FROM EAT GREEN BY MELISSA HEMSLEY (EBURY PRESS) Photography by Philippa Langley

Rescue Noodle Soup with Leftover Chicken

There’s nothing quite like a warming bowl of homemade soup to make you feel a thousand times better. If I’ve had a Sunday roast chicken, I make this on a Monday to get a great boost of vegetables in. It’s based on store cupboard and freezer ingredients like frozen peas, onion, garlic and carrots, though you could swap in anything that needs using up. You can up the amount of vegetables or noodles here, so adjust to your liking. Post-Christmas and other celebrations, this is a fantastic way to use up leftover turkey or any other leftover meats.

EXTRACTED FROM EAT GREEN BY MELISSA HEMSLEY (EBURY PRESS) 

Photography by Philippa Langley

Feeds 4, takes 30 mins

Ingredients

1 tbsp ghee or butter
1 large leek or onion, diced
3 garlic cloves, finely chopped 1.2 litres vegetable stock or bone broth
1 big handful of a mix of fresh herbs, like parsley and dill, leaves and stems chopped
1 tbsp fresh thyme leaves or

1 tsp dried
1 bay leaf, dried or fresh
2 celery sticks, diced
2 carrots, thinly sliced
2 handfuls of 2cm chunks of root veg like sweet potato, squash, pumpkin, potato or (in the summer) courgette

400g noodles or spaghetti, any type 1 tsp olive oil
300g mix of cabbage, rainbow chard and/or chard, stems finely chopped

and leaves shredded
300g leftover shredded chicken Juice of 1⁄4 lemon or 1 tsp apple cider vinegar
2 big handfuls of frozen peas or sweetcorn
Sea salt and black pepper

Method

In a large wide saucepan, heat the ghee or butter and fry the leek or onion over a medium heat for 8 minutes while you prep everything else. Add the garlic and fry for another minute.

Add the stock or broth, chopped parsley or dill stems, thyme, bay leaf, celery, car- rot, root veg and some salt and pepper, pop the lid on and cook for 15 minutes until the carrot is almost tender.

Meanwhile, cook the noodles in a separate pan until almost tender (check the label for suggested timings), then drain and rinse under cold water to stop them cooking further. Toss with the olive oil to stop them clumping and set aside.

Back to your soup pan: add the chopped cabbage and chard stems, shredded chicken, lemon juice or vinegar and cook for a few more minutes.

Add the chard leaves, frozen peas or sweetcorn and cooked noodles for a final 2 minutes so that the chard wilts, the peas cook and the noodles heat through. Sea- son to taste and serve up straight away, topped with the fresh herb leaves.

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Buy your copy of 'Eat Green' 

by Melissa Hemsley

Ebury Press

£20.00 (Hardback)

Just click the link below. 

Dr Gemma Newman's

Shepherdless Pie

This is one of my favourite recipes. My family loves this take on the classic comfort food and always ask for seconds. I haven’t put any green vegetables in but they can be added easily. This is best served with a large bowl of green peas.

Feeds 4

Ingredients

1 tbsp olive oil (optional) 1 onion, finely chopped

1 stick celery, finely chopped

300g selection of root veg, use what you have: carrot, beetroot, parsnip, celeriac, diced

2 garlic cloves, finely chopped

400g cooked brown lentils

1 sprig rosemary, finely chopped (or dried herbs)

1 sprig thyme, finely chopped (or dried herbs)

1 tbsp mustard ketchup
1 tsp Dijon mustard 100ml red wine (optional) 300ml vegetable stock

For the mash

700g potatoes, peeled and chopped

3 garlic cloves, unpeeled 75ml plant-based milk 25g breadcrumbs
A small bunch of parsley

Method

If using oil, heat it in a large saucepan. Add the onion, celery and selection of vegetables and sauté until lightly browned. If not using oil, add all the vegetables to the saucepan with 1–2 tbsp water, and sauté, adding more water if it becomes too dry, until the vegetables are lightly browned.

Add the garlic and cook for a further couple of minutes, then stir in the lentils, herbs, mustard ketchup and Dijon mustard. Pour in the red wine and bring to the boil. Allow the wine to boil away almost completely, then add the vegetable stock. Continue to simmer until the vegetables are tender.

While the base is cooking, boil the potatoes in plenty of salted water with the garlic until tender. Drain thoroughly and squish the garlic out of its skins. Add to the potatoes with the plant-based milk and mash thoroughly.

Preheat the oven to 200°C/400°F/gas mark 6. Arrange the vegetables in the base of an ovenproof dish, then top with the mashed potatoes. Mix the breadcrumbs and parsley together and sprinkle over the potatoes. Bake in the preheated oven for around 30 minutes until lightly speckled brown and bubbling.

Extracted from The Plant Power Doctor by Dr Gemma Newman (Ebury Press, £16.99) Photography by Dave Brown

Dr Gemma Newman's

Banana Bread

Use your ripe bananas to make my version of banana bread, which is
a great treat to enjoy with your cuppa. For a comforting dessert, this also tastes great with a little custard (vegan custard can be shop-bought nowadays or you can make your own.

Extracted from The Plant Power Doctor by Dr Gemma Newman (Ebury Press, £16.99) Photography by Dave Brown

Makes 12 generous slices

Ingredients

125g wholemeal plain flour (spelt also a good option)

1 tsp baking powder

1⁄2 tsp bicarbonate of soda

100g light soft brown sugar or coconut sugar or maple syrup

2 large bananas

80g nut butter or tahini

1 tsp cider vinegar

125ml soy milk

1 tsp vanilla extract

60ml just-boiled water

2 tbsp ground flax seed

100g raisins or sultanas, soaked in 100ml strong tea

Salt

Method

Preheat the oven to 180°C/350°F/gas mark 4, and either line a 900g loaf tin with baking parchment or brush with cake release.

Mix together the flour, baking powder, bicarbonate of soda and sugar. Add a generous pinch of salt and set aside.

Mash the bananas into a bowl and add the nut butter or tahini, continuing to mash together until well combined. Add the cider vinegar to the milk and let it stand for a few minutes until it thickens. Stir in the vanilla extract. Add the just boiled water to the flax meal and let it stand for 5 minutes. Add the thickened milk and flax meal to the bananas and combine.

Add the wet ingredients to the dry and mix until just combined – you need to try to keep the stirring to a minimum. Drain the raisins and stir these in too. Pour into the prepared tin and bake for around 1 hour until well risen, well browned and firm on top. Leave in the tin to cool then transfer to an airtight tin for up to a week.

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by  Dr Gemma Newman

Ebury Press

£16.99 (Hardback)

Just click the link below. 

The Functional Foodie's Blueberry and Lemon Polenta Cake

Method

Mix the dry ingredients (ground almonds, polenta, bicarb and baking powder) and set aside. Beat together the oil, sugar and lemon zest, then add a spoonful of the dry ingredients, mixing well. Follow this with an egg, then a third of the dry ingredients, another egg, another third of dry ingredients, then the final egg, and the rest of the dry ingredients, combining thoroughly at each stage.

 

Fold the blueberries through, saving a few to scatter, and pour into a square 8 x 8 tin lined with parchment. Scatter the saved blueberries over the top evenly, and bake for approximately 40 minutes at 180 degrees. The cake is a damp cake and should not be allowed to dry out, but depending on your oven, it could need covering with foil to prevent burning at the edges to allow the middle to cook through.

 

Test with a skewer or knife - it should come out with crumbs but not with batter. Keep cooking until cooked all the way through - it will also take longer if you use frozen blueberries rather than fresh. 

 

Remove from the oven and drizzle over the lemon juice. Cut in the tin while hot, and pull up and out using the parchment lining. Best served warm, decorated with simple toppings like drizzle icing, rose petals, bee pollen, poppy seeds or just a dusting of icing sugar.

Ingredients

150g ground almonds

75g polenta/corn meal

3 large eggs

125g golden caster sugar

1 tsp baking powder

1/2 tsp bicarb

150 ml olive oil

1 lemon, zest and juice 

200g blueberries, fresh or frozen

About Jane

Jane Hutton, The Functional Foodie, is a local, award-winning clinical nutritionist, nutritional therapist and culinary medicine specialist. She works in every way, from 1-2-1 right up to consulting for supplement companies, charities and the NHS, running courses in nutrition and cookery, and training other health professionals and chefs. She supports, teaches and delivers nutrition solutions, CPD, resources, information and advice that help people get and stay well.

The Functional Foodie's Quick Chicken Or Veg Coconut Curry

Ingredients

3 tbsp oil

1 cinnamon stick

6 green cardamom pods, left whole

6 cloves, left whole

1 onion, finely sliced

12 curry leaves

3-4 whole green chillies, or chilli flakes, to taste

4 cm piece ginger, cut into thin strips

6 garlic cloves, finely chopped

750g chicken breasts, skin removed, and/or veg/beans and pulses

salt and freshly ground black pepper

2 tsp garam masala

tin of coconut milk

1 tsp lemon juice

small handful chopped fresh coriander, leaves and stalks

Method

Heat the oil in a large pan over a medium heat. Add the cinnamon, cardamom pods and cloves and fry for 20-30 seconds, or until the spices are fragrant. Add the onion and fry for 3-4 minutes, or until golden-brown. Add the curry leaves, chillies, ginger and garlic, reduce the heat and cook for 2-3 minutes, or until the garlic has softened.

 

Add the chicken and stir fry for 3-4 minutes. Season, to taste, with salt and freshly ground black pepper. Add the garam masala and enough boiling water to reach halfway up the pan contents. Bring to the boil, then cover the pan with a lid, reduce the heat to a low heat and simmer the mixture for 10 minutes.

 

Remove the lid from the pan, test the meat or veg, and when cooked, add the lemon juice and stir well. Add the coconut milk and heat through gently without boiling. Thicken with cornflour if required.

 

Just before serving, stir in the chopped coriander. Serve with rice or quinoa, or mix rice and pulses/beans/quinoa for higher protein.

About Jane

Jane Hutton, The Functional Foodie, is a local, award-winning clinical nutritionist, nutritional therapist and culinary medicine specialist. She works in every way, from 1-2-1 right up to consulting for supplement companies, charities and the NHS, running courses in nutrition and cookery, and training other health professionals and chefs. She supports, teaches and delivers nutrition solutions, CPD, resources, information and advice that help people get and stay well.