Tag Archives: healthy recipe

Sweet Potato Sliders

sweet potato and pulled pork sliders

This weekend, I really fancied an open-faced sandwich, but had no bread in the house. I shuffled through the cupboards and found a bag of sweet potatoes and decided to see what sweet potato ‘bread’ tasted like. Stay with me… it was pretty good.

I brushed an oven tray with olive oil and grilled them for 20 minutes on each side.

And topped with some mashed avocado, broccoli spouts and pulled pork that I had in the fridge. A simple, yet filling lunch, so these are definitely getting added into my lunch repertoire!

sweet potato and pulled pork sliders 2

What you need:

1-2 large sweet potatoes

2 tbsp olive oil

Any desired toppings – the sky’s limit here! Anything you would normally put on toast, from sweet to savoury, you can put on these sliders!

A large baking tray

Baking brush

How to make it:

  1. Pre-heat the oven to 180C
  2. Slice the sweet potatoes into 1 cm slices
  3. Brush both sides of the sweet potato slices with the olive oil
  4. Put the tray into the oven on the highest shelf and bake for 20 minutes or until they are soft and slightly browning.
  5. Take the tray from the oven and turn the sliders over and bake for another 20 minutes or until they match the texture and colour of the other side.
  6. Remove from the oven and let stand for 5 minutes.
  7. Top with your chosen toppings and enjoy!

Anti-Inflammatory Turmeric Tonic

turmeric-tonic-ingredients

For the last four years, I’ve had the weirdest bit of joint inflammation in my right index finger. It gets worse when I’m tired, eating poorly and drinking too much alcohol. I never thought about it too much and just chalked it up to a bit of arthritis, unless it was accidentally pushed or I needed to open a jar.

Last year, I went to see a naturopath at my college for some general coaching. I happened to mention my ‘dicky’ finger to her and she recommended taking two Pukka Wholistic Turmeric capsules in the morning for a few months to see if that made any difference.

And you know what, the capsules made a little difference. I started to wonder if there was more I could do, so started looking into ways of eating and drinking the raw turmeric root. Turmeric root has anti-inflammatory, antioxidant and liver detoxification properties through its active compound curcumin, which is why you might have noticed more chatter about this plant in the last year. Research has shown that curcumin from turmeric in its food form is more bioavailable, especially consumed with a pinch of black pepper.

So I decided to start drinking a turmeric tonic in the morning to see if I could relieve some more of the sore feeling in my ‘dicky’ finger. After many trial runs, here’s the recipe I use every week.

This tonic has made a huge difference to my finger – to the point where I notice when I’ve forgotten to have my shot of tonic in the morning. Try it!

NB: please avoid this drink if you are on blood thinners, as turmeric and blood thinning medication can cause excess bleeding.

What you need

1 grapefruit (exclude this if you are any medication as grapefruit contains naringenin, a phytonutrient that can interfere with CYP450, an important family of enzymes that help break down toxins in phase I liver detoxification. This can cause adverse reactions to medication.)

3 lemons

1 orange, if you need to exclude the grapefruit

2-3 thumbs of fresh turmeric root

1 thumb of fresh ginger

1 tbsp raw organic honey

200mL filtered water

Large blender cup / Nutribullet cup

How to make it 

1. Cut the citrus fruits in half and squeeze the juice into your blender or Nutribullet cup. Take care to remove the seeds, but to keep the pulp.

2. Wash the turmeric and ginger and drop them in with your citrus juice.

3. Add the honey, black pepper and water.

4. Blend for at least 30 seconds and decant into a glass storage jar.

5. Drink a shot’s worth each morning.

6. Keeps in the fridge for 7 days (if it lasts that long!).

Curried Cauliflower Soup

curried-cauliflower-soup

I’ve been a bit fluey the last couple of days. It’s almost like there’s been a dominoes of illness in my house and I was the last one standing. I dislike being ill (does anyone actually like it?) and do everything I can to get back to full health as quickly as possible.

My list of flu remedies always includes: lots of rest (or as much as I can get with a little 3 year old that loves to give Mama rough and tumble cuddles that will “make her feel better”), steaming hot showers, turmeric tonic with added oil of oregano (or this version for a kick!), Pukka lemon and ginger tea and many soups with homemade bone broth.

I tried out a warming cauliflower soup this afternoon, as I was craving soup and I had a massive head of cauliflower I wasn’t exactly sure what to do with. I love food with a little heat, a little kick, so this was exactly what I needed on this cold and rainy day in London.

What you need:

1 small onion, sliced thinly

3 cloves of garlic, sliced thinly

1/2 red pepper, diced

1 tbsp cooking fat (I used ghee)

1 medium / large cauliflower, leaves removed and roughly chopped

2 tbsp garam masala

1 tbsp dried coriander

1 tsp salt

500mL bone broth / stock (or vegetable stock for vegans / vegetarians) – you may need to add less broth, depending on the size of the pot you’re using

1 large cooking pot

Optional: 1 tbsp coconut cream or 1 sprig fresh coriander to garnish (per bowl)

How to make it: 

1. Place the pot on medium-low heat and add your chosen cooking fat. Once the oil is heated (this should take 1 minute max), add the onions, garlic and red pepper. If the onions start to brown too quickly, turn the heat down slightly – you’re sweating the vegetables to bring out the flavours. Sweat for 5 minutes or until the onions and garlic are translucent.

2. Add 1/2 tsp salt, 1 tbsp dried coriander, 1 tbsp garam masala and stir until all the vegetables are coated in the spices. Cook for 1 more minute, stirring so nothing sticks to the bottom of the pot.

3. Add the cauliflower, stirring so it is incorporated with the rest of the mixture. Then add 100mL of the stock. This will help the cauliflower soften, rather than fry. Add the rest of the salt and garam masala. Stir and let it cook for 5 minutes.

4. Add the rest of the stock, stir and bring the soup to a boil. Let it boil for 5 minutes. Taste and if necessary, add additional salt to suit your palate.

5. Stir the soup, reduce the heat and let simmer for 30 minutes.

6. Take the soup off the heat and blend with an immersion blender until it is completely smooth.

7. Enjoy!

Serves 4

I Tried It: Making Ghee

Have you ever used ghee? Ghee, a clarified butter, is known as ‘liquid gold’ in some South Asian cultures because it comes from the revered cow. The process of making ghee removes the milk solids and water and leaves you with lovely golden liquid that solidifies as it goes to room temperature.

I started using ghee a few years ago when I started eating paleo. It’s a very versatile fat with an exceptionally high smoke point, which means that it’s great for high temperature cooking – frying, grilling, searing, etc.

My bug bear with ghee is that organic, grass-fed versions can be very expensive. Last week, I was chatting with my mother and she mentioned that she wanted to try making it herself, and I thought, hmmm, why don’t I try it as well. And what do you know, it was so easy that I’ll be making my own from now on!

What you need:

2 blocks of unsalted grass-fed butter

A cast iron pan

A ladle

A ceramic bowl

Cheesecloth or fine mesh strainer

A large glass jar to store the ghee

How to make it:

1. Place your cast iron pan onto the stove and put the burner on medium heat.

2. Place the two blocks of unsalted butter into the pan.

3. As the blocks melt, the milk solids will rise to the top. When the blocks have completely melted and the liquid starts to bubble, turn the heat off. This should take about 5-7 minutes.

4. Use your ladle to pass the liquid through the strainer, with the ceramic bowl underneath to catch the ghee. If you end up using a fine mesh strainer rather than a cheesecloth, you may need to strain the mixture twice to completely remove all of the milk solids. Once this step is complete, you should be left with beautiful golden ghee.

5. Let the ghee cool for a few minutes before pouring into your glass container. Stored in the fridge, where the ghee will solidify, it should last for at least a month, if you use clean utensils when cooking with it.

freshly-made-ghee

P.S. When I was making this, I wondered what I should do with the leftover milk solids. I did some quick Googling and found that some people save them and crumble them onto their morning porridge, brown them to add a lovely buttery taste to stewed fruit, pancakes or anything else you would normally use butter in. Some people even spread the milk solids onto toast!

The Easiest Frittata Recipe

easy-frittata-hot-out-of-the-oven

Aside from their significance as a major plot point in the Harrison Ford – Rachel McAdams film, Morning Glory, frittatas are one of those recipes that everyone seems to have their own little twist on. And why not? Their versatility means that even the newest of cooks can make a lovely frittata.

What you need:

At least 10 large free-range, organic eggs (the more eggs you use, the denser the frittata will be – no bad thing!)

Vegetables of your choice – I chose 1 cup of collard greens and 1 tomato for my version

Protein of your choice – I used 1 cup of diced chorizo in this recipe, but have also liberally used shredded pork, chicken and beef, as well as many varieties of cheese in the past

Chopped herbs of your choice – I used 1 sprig each of fresh thyme and rosemary

Salt and pepper

1 tbsp olive oil

Non-stick pan

Oven

How to make it:

1.  Break all the eggs into a bowl and beat them together, until all the yolks and whites have combined.

2. Add your chopped veg, protein and herbs to the egg mixture and stir until everything is combined.

3. Turn on your oven to 175C.

4. Add the olive oil to your non-stick pan, making sure that there is a light coating of oil across the pan and turn on the stove to low-medium heat.

5. Pour the frittata mixture into the pan, stirring so that all the veg and protein ingredients are evenly distributed. Use the tomatoes to create a nice pattern on the top of the frittata.

6. Leave to cook for 5 minutes or until the edges of the frittata start to crisp up.

easy-frittata-cooking-on-the-stove

7. Remove the pan from the stove (not forgetting to turn it off!) and place it into the warm oven. Let it cook for 20 – 25 minutes, or until the frittata is firm to the touch and there are no runny areas around the top.

8. Remove from the oven. Using a pallet knife or something similar, lift around the edges of the frittata so that it is easy to slide out of the pan, on to a plate.

9. Let cool for 5 minutes and enjoy!

easy-frittata-ready-to-serve

Easy Potato Latkes

This is an easy recipe for those mornings when you want something substantial and savoury, but aren’t in the mood for something with eggs or bread.

Latkes are so underrated. They should be on more menus because you can cram so much goodness into them and no one’s the wiser, especially my little three year old!

My version has a bit of apple, garlic and onion in it and you could even make it with grated sweet potato or squash too. The main component just needs to be a starchy vegetable, especially if you’re not using flour as a binding agent.

If you want to save time in the morning, you can make up the raw mixture the night before, put it into the fridge and pull it out 10 minutes before you need to start cooking to bring it to room temperature.easy-potato-latkes-with-greek-yoghurt-and-pulled-porkMakes 10

What you need: 

3 large white potatoes

1/4 onion

1/4 apple

2 cloves garlic, peeled

2 tsp salt

a sprig of fresh thyme

1 large egg

2 tbsp olive oil or duck fat

a non-stick pan

Greek yoghurt

How to make it:

Grate the potatoes, onion, apple and garlic into a bowl. I don’t bother peeling the potatoes or apple beforehand, as there’s a lot of nutrients in the skin.

Put the grated ingredients into a kitchen towel or muslin.grated-latke-mixture-ready-to-squeeze-outSqueeze out as much moisture as you can. The drier the mixture is, the better it will bind together when it cooks.squeezing-out-the-moisture-from-the-latke-mixturesqueezing-out-the-moisture-from-the-latke-mixture1latke-mixture-all-squeezed-out-with-no-moistureCrack an egg into a bowl and beat until the egg yolk and white are combined.adding-the-egg-to-the-latke-mixturePut the mixture back into the bowl with the beaten egg and add the salt and thyme leaves. Then combine until the egg mixture has covered all of the grated ingredients.latke-mixture-ready-to-fry-upPut your chosen fat into the pan and turn the stove onto medium heat. If the heat is too high, the outside will cook too quickly.

In the meantime, turn your oven on to 50-70C.

Working in batches of 3 latkes, spoon 1 heaping tablespoon of the mixture per latke into the pan and then flatten then out with the back of the spoon so that each latke is even. Cook for 3 minutes per side.latke-mixture-pressed-into-the-panpotato-latkes-frying-in-the-panWhen each batch of latkes is cooked, transfer to a plate in the oven so they stay warm while you cook the others.easy-potato-latkesServe with a dollop of Greek yoghurt. I also like to eat my latkes with shredded pork or chicken, to make them even more filling. Enjoy!

Chestnut and caramelised apple and pear pancakes


I’ve been on a massive pancake kick recently. It’s probably because I associate pancakes with the comfort food of my childhood and right now, I seem to like the idea of getting a bit of comfort through food. Analyse that how you will.

Other foods in my comfort food list include French toast, macaroni cheese, spaghetti, roast chicken, chocolate cake, reuben sandwiches, guava duff and conch fritters. Every time I eat any of these foods, I get a burst of nostalgia and craving for the comfort of family and friends. What feelings do comfort foods give you?

I’m sure there’s lots of science behind why we choose particular foods as our designated comfort foods – the dopamine hit that these carbohydrates, fats and sugars give us, along with the soothing levels of satiety, probably give us the first hint!

Do salad or fruit ever factor into someone’s definition of comfort food? I would like to meet you if this is you!


As part of my pancake kick, I’ve been trying to create more nutritious versions that give you all the comfort with all the healthy benefits. And I love these chestnut pancakes. Adapted from an old recipe for Italian chestnut flour crepes, I love topping them with caramelised fruit. Recently, I’ve been doing a mix of pears, apples and plums – generally going for whatever is seasonal.

What you need:

Pancakes

150g chestnut flour

1/4 tsp baking soda

2 large free-range eggs

250ml organic whole milk

Caramelised fruit

2 small apples / pears

a pinch of cinnamon

a tab of unsalted butter

How to make it:

  1. Sift the chestnut flour and the baking soda into a medium sized bowl.
  2. Crack the eggs and separate the egg yolks and whites, adding the yolks into the dry mixture.
  3. Whisk the egg whites until they are frothy.
  4. Slowly fold the milk into the dry mixture, then add the egg whites.
  5. Fold the mixture until the wet and dry ingredients are combined. Do not over fold!
  6. Leave the batter to stand for at least 10 minutes so the milk and baking soda have enough time to interact.
  7. Chop the fruit into small wedges.
  8. Put a small non-stick pan on the stove on low-medium heat and add a tab of butter.
  9. Once the butter starts to bubble and go brown, add your fruit and cinnamon.
  10. Stir your fruit occasionally and remove from heat once it has gone soft and a bit sticky.
  11. After ten minutes has passed, put another non-stick pan for your pancakes on low to medium heat so it has time to warm up.
  12. Once your pan is warm, use an ice cream scoop to drop the batter in. I like to make pancakes on the smaller side so they are easier to flip.
  13. Once bubbles start to form on the edges of the pancakes (normally after a minute or so), flip them over. Chestnut flour tends to cook a bit faster than wheat flour so you’ll need to keep a close eye so they don’t burn. I learned this the hard way!
  14. Once you’ve made all your pancakes, top with fruit. You can also add raw cacao  and enjoy!