Cauliflower Crust Pizza

This offers a delicious alternative to the standard flour based dough which reduces the calories and is full of vitamin C, K and manganese which gives it many anti oxidising and anti inflammatory properties. These properties in turn increase protection against cardiovascular and cerebrovascular diseases. 

Makes 1 large pizza (serves 4)

You will need: 

(BASE)

1 cauliflower (about 750g/1lb 10oz)
100g ground almonds
2 eggs, beaten
1 tbsp dried oregano

(SAUCE)

1/2 can whole peeled tomatoes, in juice

1/2 small white or sweet onion, finely diced and minced

1 clove garlic, peeled and minced

1 teaspoon dried oregano

Pinch salt

Pinch fresh ground black pepper

1 tablespoons olive oil, to saute

(TOPPINGS)
Chosen vegetables (I used half an onion, half  a green pepper and some zucchini)
Cheese (optional) 


Step 1:
Heat oven to 200C/180C fan/gas 6.

Step 2:
Remove the leaves from the cauliflower and trim the stalk end, then cut into chunks. Blitz half the cauliflower in a food processor until finely chopped, like rice.

Step 3:

Tip all the cauliflower in a bowl and microwave on High for 5-6 mins until softened. 

Step 4:
Tip onto a clean tea towel and leave to cool a little. Once cool enough to handle, scrunch up the tea towel and squeeze as much liquid as you can out of the cauliflower, then transfer to a clean bowl. Stir in the ground almonds, egg, oregano and plenty of seasoning.

Step 5:

Line a baking tray with baking parchment. Mound the cauliflower mix into the centre of the tray, then use a spoon and your hands to spread out into a circle. Bake for 15-18 mins until golden brown and starting to crisp a little at the edges.







Step 6:
Empty the contents of the tomato can in a mixing bowl and coarsely crush the tomatoes with a fork.
Add the olive oil to a frying pan and heat over a medium flame. Add the onions and saute until slightly 


Step 7:
translucent. Add the garlic and saute about a minute until golden. Quickly add the crushed tomatoes to the
mix. Stir well and bring to a simmer. Season.




Step 8:
chop your vegetables and oven roast for around 8 minutes until cooked to desired level. 

Step 9:
Spread the pizza sauce on the base and arrange the vegetables and add cheese if desired. 

Step 10:

Place back in the oven for 10-12 minutes. 

Tofu Stir Fry

Tofu is a great alternative to meat and has many health benefits. It provides 44% of daily calcium needs, 9% of magnesium, and 40% of iron. (Source)

Serves 2
You will need: 1 14-ounce package firm or extra firm tofu1 cups roughly chopped green beans1 large carrot 1 red pepper1/2 cup mushroomssauce (wok sauce, soya sauce e.t.c)Noodles or rice

Step 1:

Marinate the tofu by slicing it into thin slices, drying it on a clean tea towel and placing in a wok on a low heat with a chosen sauce (I used wok sauce, but you can use anything soya e.t.c)

Step 2:

Slice your chosen vegetables into strips, I used carrots, red peppers, green beans and mushrooms but pretty much any vegetables work!

Step 3:

Heat up a small amount of oil and add the vegetables and cook for 5-7 minutes until they soften a little

Step 4:

Cut the tofu into small cubes then add to the pan with the vegetables and cook for a further 3-5 minutes until the vegetables are at your desired softness ( I prefer them crunchy!)

Step 5:

serve with brown rice or noodles 

Healthy Zucchini Bread

Makes 1 loaf

you will need:

1 1/2 cups whole wheat flour

1tbs baking powder

1 1/2 zucchini

2tbs honey/agave nectar

2 eggs

1/4 cup milk

1 banana

1tsp cinnamon

Step one:

Pre heat the oven to 180 degrees

Step 2:

Combine all the dry ingredients in one bowl

Step 3:

Mash the banana

Step 4:

Combine the banana with the milk, eggs and honey.

Step 5:

Add the dry ingredients to the wet ingredients 

Step 6:

Grate the zucchini, ( I used a cheese grater) 

Step 7:

Add the ziccini to the mixture and mix well

Step 8:

Add to a greased baking tin. I also made some mini muffin ones as well as they were easy to freeze and take out when required. 

Step 9:

Bake in the oven for 50-60 minutes until a cocktail stick comes out clear . 

Mushroom and Chickpea Burgers- on a bed of quinoa and green beans

• 
• makes 2 patties

• You will need:

• 1 tsp olive oil

• 125g mushrooms, finely chopped

• 1 garlic cloves, crushed

• 1 onion

• 1/2 tbsp medium curry powder

• zest and juice 1/4 lemon

• 200g can chickpeas, rinsed and drained

• 1/2 cup quinoa 

• frozen green beans 

• salt and pepper 

Step 1:Heat 1 tsp oil in a non-stick frying pan and cook the mushroom, garlic and onion for 5 mins. 



Step 2:Mix in the curry powder, lemon zest and juice and cook for 2 mins. Tip out onto a plate to cool slightly.

Step 3:Use a potato masher or fork to mash the chickpeas in a bowl, Add the mushroom mix then shape into 2 patties. 



Step 4:Fry in the remaining oil for 3-4 mins on each side until crisp and browned.

Step 5:For the quinoa, place the quinoa and water in a pan (1:2 ratio) and cook according to instructions on the packet. for the last 5 minutes of cooking time add the green beans. season with salt and pepper then serve.

 
 
 
 
 
 

Spiced Kidney Bean and Red Pepper Soup

Serves 2

you will  need:

1tsp olive oil

1/2 onion

1 clove garlic

200g red pepper

1tsp smoke paprika 

1/2 can kidney beans, washed and drained

1/2 can chopped tomatoes 

1/2L vegetable stock

salt and pepper 

Step 1:

Heat the oil in a pan and cook the onion slowly until softened and deep gold. Add the garlic and pepper and cook for about five minutes until softened. 

Step 2:

Stir in the paprika and thyme.

Step 3:

Pour in the chopped tomatoes and the kidney beans. 

Step 4:                                                                                                                                               

Add the stock, bring to the boil and simmer for 20-30 minutes until thickened. Liquidise in a blender until smooth, then return to the heat and season.

Sugar and Flour free Banana Muffins

These banana muffins contain no added sugar or flour, so are basically full of healthy goodness! they make the most delicious breakfast!

Makes 6 Mini Muffins
You will need:
60g oats
1 banana
120g Apple compote
1 egg
60g Greek yoghurt
1/2tbs baking powder
20g chopped nuts (I used almonds)

Step 1:
Pre heat the oven to 200c. In one bowl combine all the dry ingredients and mix well

Step 2:
In another bowl mash the banana using a fork



Step 3:
Add the apple compote, egg and the yoghurt to the banana.





Step 4:
Combine the wet and dry ingredients then share between 6 muffin cases.



Step 5:
cook for 15 minutes until golden brown.

I had two of theses for breakfast on a morning as they are relativity low in calories ( approximately 105kcal)

Apple Scrambled Egg

Okay, before I start; yes I admit that this sounds like an interesting combination but it actually tasted pretty darn good plus it is so simple!

Serves 1:
You will need
1 egg
1 egg white
1/2 a small russet apple
Rye bread

Step 1:
Chop the apple into small cubes and place in a non stick frying pan.



Step 2:
Whisk together the eggs, season and pour into the frying pan

Step 3:
Continue whisking the eggs in the frying pan until they combine with the apple and forms scrambled egg.

Serve with a slice of toast, I had rye bread due to the high level of fibre but whole grain bread is also good!

Oven Baked Sweet Potato Fries

Serves 1

you need:

Medium-sized sweet potatoes
1tbs Corn starch
3tsp olive oil
Salt, pepper and spices. 

Step 1:

Preheat the oven to 210 c. 

Step 2:

Peel the sweet potatoes and cut them into fry-shaped pieces.

Step 3:

Toss the uncooked fries into a mixing bowl or a plastic bag and sprinkle with cornstarch and pour in a few tablespoons of olive oil, enough to lightly coat the fries. Season with salt, pepper, and spices. I used paprika and curry powder, YUMMY!

Step 4:

Pour the fries directly onto a tray. Arrange your fries in a single layer and don't overcrowd, otherwise they will never crisp up.

Step 5:

Bake for 15 minutes, then flip the fries so they can cook on all sides.

Step 6:

Bake for 10 to 15 more minutes, or until the fries are crispy. You’ll know they’re done when the surface of the fries change from shiny orange to a more matte, puffed up texture.

I served with garlic yoghurt which I made by combining natural yoghurt and minced garlic, it really is that simple!