Tabla de contenidos para Anti-inflammatory Recipies Quick and Easy en Living Without Inflammation

It is said that there's a pot of gold at the end of the rainbow and the saying may hold some truth. After all, eating your way through the colour range ensures a wide variety of fruit and vegetables. That's a good thing, because each colourful mouthful contains a host of different health-promoting properties, including vitamins, minerals and fibre. In addition to giving you variety, many of the colours are actually healthy in their own right. In fact, the colours are often bright because of high levels of powerful antioxidants like anthocyanins and lycopene, which help keep your cells healthy and free from inflammation. Inflammation is a necessary part of our immune system but when it becomes chronic, it takes its toll on us. In fact, research suggests that diseases…

2 servings · 30 minutes • 1 tsp ginger • 2 tbsp soy sauce • 4 tbsp orange juice • 1 tbsp maple syrup • Black pepper, freshly ground • 2 salmon fillets of 125 g/4½ oz • 1 fennel bulb • 2 limes • 1 lemon • Sea salt • A bunch of mint leaves • Some dill • 1 tbsp extra virgin olive oil • Sesame seeds, black 1. Grate the ginger and mix it with the soy sauce, orange juice, syrup and pepper. 2. Place the salmon fillets on a plate, skin side up. Pour over the marinade and set aside for about 20 minutes while you make the crudité. 3. Finely-slice the fennel and marinate it in the juice of one lime and half a lemon. Season…

2 servings · 15 minutes • 4 white asparagus spears • 400 g/14 oz green asparagus • Sea salt • 2 tbsp cold-pressed rapeseed oil • 400 ml/14 fl oz skimmed milk • White pepper, freshly ground • 2 slices rye bread, cubed • 2 tsp extra virgin olive oil • 100 g/3½ oz prawns • 1 small bunch of dill 1. Peel the white asparagus from the head to the stalk. Cut off the ends. 2. Twist the green asparagus and break the root naturally – that way it breaks evenly where the green flesh starts. Coarsely chop the green asparagus, making sure to keep the heads whole. 3. Place the white asparagus in a pan and pour in boiling water, a sprinkle of salt and rapeseed oil. Cook…

2 servings · 25 minutes • 1 large red onion • 1 yellow bell pepper • 1 red pepper • 2 tbsp extra virgin olive oil • Sea salt • Black pepper, freshly ground • 2 tbsp white wine vinegar • 2 tbsp acacia honey • Tabasco or other hot chilli sauce • 1 avocado • 1 lime, juice • 2 portions of swordfish or tuna, 125 g/4½ oz each • 2 stems of broad-leaf parsley 1. Cut the onion into thin rings and cut the peppers into strips. Fry them in oil until soft and shiny. Give them a sprinkle of salt and a grind of pepper. Add the vinegar and honey and bring to the boil. Season with Tabasco. The relish should have a sweet-sour-spicy balance. 2. Cut…

2 servings · 20 minutes • A dash of cold-pressed rapeseed oil • 140 g/5 oz sliced red cabbage • 200 g/7 oz prawns • 1 red chilli, finely chopped • 1 red grapefruit, diced • 1 onion, thinly sliced • 2 tbsp soy sauce • 2 tbsp fish sauce • Black pepper, freshly ground • 30-40 dry roasted almonds 1. Heat the wok with a little oil and flash fry the red cabbage. 2. Drain the prawns and pat them dry with kitchen roll. Add the prawns and chilli to the wok along with the red cabbage. 3. Add the grapefruit and onion and rest for a few minutes. Season with soy sauce, fish sauce and pepper. 4. Add the toasted almonds before serving. Nutritional content per serving:Energy: 297…

2 servings · 30 minutes • ½ fennel bulb • ½ 1 red onion • ¼ green chilli • 2 cloves of garlic • 1 stick of celery • ½ tbsp olive oil • 1 tin of peeled tomatoes • 1 tbsp tomato purée • 1 tbsp white wine vinegar • 1 tsp salt • Ground pepper • 350 ml/12¼ fl oz boiling water • ½ vegetable stock cube • 1 salmon steak • 10 king prawns Topping • Parsley leaves and celery 1. Cut the vegetables into small pieces. Add oil to a large pan and sauté the vegetables for ten minutes. 2. Then add the peeled tomatoes and tomato purée, as well as the vinegar and spices. Simmer for two minutes. Add the water and vegetable stock cube…

2 servings · 30 minutes • Cold-pressed rapeseed oil • Sea salt and ground black pepper • 2 salmon fillets • 100 g/3½ oz baby spinach • 200 g/7 oz tender-stem broccoli, alternatively, broccoli • 2 tsp extra virgin olive oil • 1 lemon • A small handful of dill spears 1. Turn the oven to 200°C/390°F/Gas Mark 6. Remove the skin from the salmon and cut them into chunks. Bake the salmon for ten minutes. 2. Prepare the spinach and tender-stem broccoli. Heat the olive oil in a pan, add the spinach and reduce. Season to taste with salt. 3. Bring a pan of water to the boil. Add a little salt and a drizzle of rapeseed oil to the water and cook the tender-stem broccoli for one minute…

2 servings · 20 minutes • A handful of dill • A bunch of chives • A handful of parsley, curly or broad-leaf • 200 ml/7 fl oz skyr • Sea salt • Black pepper, freshly ground • 1 lemon • 1 sweetheart cabbage • Cold-pressed rapeseed oil • 2 salmon fillets • 4 cocktail tomatoes • Extra virgin olive oil 1. Chop the dill, chives and parsley finely. 2. Mix the herbs with skyr and season with salt, pepper and lemon juice. 3. Place the cabbage in a bowl, sprinkle with salt, drizzle with rapeseed oil, then pour on boiling water. Leave to stand for a few minutes. 4. Drain the cabbage and pat dry with kitchen roll. 5. Fry the salmon, seasoning with salt and pepper. 6. Cut…

2 servings · 30 minutes • 100 g/3½ oz blueberries • ½ tbsp olive oil • ½ tbsp balsamic vinegar • 1 clove of garlic, crushed • Sea salt • Black pepper, freshly ground • 2 large salmon fillets • 1 sweetheart cabbage • ½ tbsp olive oil Serve with • 2 slices of rye bread 1. Combine the blueberries, olive oil, balsamic vinegar, garlic, salt and pepper in a bowl and mix well. Mash the blueberries, if you like. 2. Place the salmon fillets in a baking pan lined with baking paper and top with the blueberry mixture. 3. Cut the sweetheart cabbage into quarters lengthwise, remove the tough stalk, and place the quarters on the baking dish. Brush with olive oil and sprinkle with salt and pepper. Bake…

2 servings · 30 minutes • 80 g/2¾ oz whole grain rice, preferably black • Sea salt • 4 cloves of garlic • 4 tsp extra virgin olive oil • ½ tsp chilli flakes • 2 chicken fillets • Black pepper, freshly ground • 400 ml/14 fl oz vegetable stock • 2 tsp ginger • 1 cauliflower • 150 ml/5¼ fl oz coconut milk " • 20 g/¾ oz cashew nuts • 2 stems of broad-leaf parsley 1. Cook the rice according to the package instructions. Add a little salt. 2. Cut the garlic into ultra-fine slices and fry until golden in 2 tsp oil in a frying pan. Add the chilli and transfer the garlic and chilli to a plate. 3. Wash the pan, cut the chicken into cubes…

2 servings · 20 minutes • 1 onion • 2 cloves of garlic • 1 sweetheart cabbage • 1 silver beet or 100 g/3½ oz baby spinach • 2 tbsp extra virgin olive oil • ½ tsp chilli flakes • 2 chicken breast fillets • Sea salt • 100 ml/3½ fl oz vegetable stock • 4 tbsp skimmed milk • Black pepper, freshly ground • Some chives 1. Finely slice the onion and cut the garlic into thin slices. Chop the sweetheart cabbage and silver beet. 2. Fry the two types of onion in oil until soft and golden, and add the chilli flakes. 3. Cut the chicken fillets into fine strips and fry for about one minute. 4. Toss the cabbage and beet into the pan and add a…

2 servings · 30 minutes • 200 g/7 oz beetroot • 300 g/10½ oz diced chicken breast • 4 tsp extra virgin olive oil • Sea salt • Ground black pepper • 1 tsp dried chilli flakes • 1 lemon, juice • 400 g/14 oz frozen green beans • Cold-pressed rapeseed oil • 200 g/7 oz mixed salad leaves • 80 g/2¾ oz cooked quinoa, equivalent to 40 g/1½ oz raw • 4 tsp Dijon vinaigrette (see recipe) • 8 tbsp skyr 1. Scrub the beetroot and boil or bake for about one hour. Let them cool, then peel and cut into cubes. 2. Fry the diced chicken in oil and butter. Season with salt, pepper and chilli flakes. Drizzle with plenty of lemon juice just before mixing into the…

2 servings · 30 minutes • 150 g/5¼ oz strawberries • 2 tbsp pine nuts • 300 g/10½ oz chicken fillets • 1 tbsp extra virgin olive oil • Sea salt • Black pepper, freshly ground • 200 g/7 oz green beans • Cold-pressed rapeseed oil • 100 g/3½ oz lamb’s lettuce • A handful of basil leaves Dressing • 50 ml/1¾cold-pressed rapeseed oil • 1 tbsp lemon juice • ½ tsp acacia honey • ½ tsp coarse-grain Dijon mustard Serve with • 2 slices of toasted rye bread 1. Prepare the strawberries by topping and cutting them in half lengthwise. 2. Toast the pine nuts in a dry frying pan. 3. Cut the chicken fillets into cubes and fry them in olive oil. Season with salt and pepper. Leave…

2 servings · 20 minutes • 400 g/14 oz chicken breast fillet • Sea salt • 1 large red onion • 100 g/3½ oz mixed salad, e.g. lettuce, romaine and radicchio • 300 g/10½ oz cherry tomatoes, preferably in different colours • 2 handfuls of watercress • 4 tbsp ranch dressing Ranch dressing • 500 ml/17½ fl oz buttermilk • 6 tbsp skyr • 4 tbsp mayonnaise • 2 tsp Dijon mustard • 2 handfuls mixed fresh herbs, e.g. tarragon, dill, parsley or chives • Garlic • Sea salt • Black pepper, freshly ground • Hot chilli sauce, e.g. Tabasco • Serve with • 3 slices of rye bread 1. Remove the sinew from the chicken breast fillets. Boil the fillets in lightly-salted water for ten minutes until they are tender.…

2 servings · 20 minutes • 14 hazelnuts • ½ sweetheart cabbage • 1 tsp cold-pressed rapeseed oil • Sea salt • Black pepper, freshly ground • 1 organic lemon, juice and zest • 2 chicken breasts, about 150 g/5¼ oz each • 2 tsp extra virgin olive oil • 2 green chillies, mild • 10 strawberries Serve with • 2 thick slices of wholemeal bread 1. Toast the nuts and gently rub them to loosen the outer shell. Cut them in half. 2. Chop the cabbage finely. Put it in a bowl and toss it with rapeseed oil, salt, pepper, lemon juice and a little lemon zest. Season to taste. 3. Slice the chicken and fry in olive oil in a pan. Season with salt and freshly ground black…

2 servings · 25 minutes • 200 g/7 oz beetroot, raw weight • 200 g/7 oz parsley root, raw weight • 200 g/7 oz carrot, raw weight • 200 g/7 oz kale or savoy cabbage • 320 g/11¼ oz chicken • 4 tsp extra virgin olive oil • Sea salt • Black pepper, freshly ground • 4 tsp sesame seeds • 1 bunch of broad-leaf parsley • 1 lime, juice 1. Prepare the root vegetables. Turn them into "pasta strips" using a spiraliser (a vegetable spaghetti tool), or use a grater. 2. Rinse the kale thoroughly, and pat dry. Cut it (minus the stalks) into strips. 3. Cut the chicken into cubes. Heat the oil in a frying pan and fry the chicken until golden. Add a cup of water…

2 servings· 30 minutes • ½ cauliflower • ½ tbsp extra virgin olive oil • 1 pinch cumin • 1 pinch cinnamon • 1 pinch ginger, crushed • 1 small pinch cayenne pepper • 50 g/1¾ oz almonds • 5 dates (without stones) • ½ red onion, small • 100 g/3½ oz beluga lentils, tinned or pre-cooked • 1 tbsp tahini • ½ tbsp lemon juice • ½ tbsp honey • 1 tbsp water, or more, to taste • 50 g/1¾ oz lettuce 1. Cut the cauliflower into small florets and chop the stem. Spread them out on a baking tray with baking paper. 2. Mix the oil and spices, pour over the cauliflower and bake for about 20 minutes at 220°C/430°F/Gas Mark 7 until golden. 3. Put the cauliflower…

2 servings· 30 minutes • 400 g/14 oz cauliflower + 100 g/3½ oz extra for topping • Sea salt • 2-3 eggs • 200 g/7 oz mushrooms, e.g. oyster mushrooms and chanterelles • Extra virgin olive oil • Black pepper, freshly ground • 1 bunch broad-leaf parsley • 50 g/1¾ oz Parmesan • A rich salad, e.g. finely chopped kale, roasted chickpeas, cherry tomatoes and diced red onion 1. Cut 400 g of cauliflower into rough florets and put them and 15 g of salt in a food processor or blender. Blend it well, until it is completely shredded. 2. Add one egg at a time to the cauliflower mixture and blend. Spread the mixture into six small pizza crusts, about 20 cm in diameter, on two pieces of baking…

2 servings· 30 minutes • 250 g/8¾ oz carrots • ½ red onion • ½ apple • 2 tsp extra virgin olive oil • ½ tsp cumin • ¼ tsp cinnamon • 1 pinch of cayenne pepper • Sea salt • Black pepper, freshly ground • 50g/1¾ oz quinoa • ½ tin of green lentils • ½ pomegranate, seeds • 35 g/1¼ oz feta cheese • 1 bunch of broad-leaf parsley Dressing • 1½ tbsp light tahini • 50 ml/1¾ fl oz water • ½ lemon, juice • 1 drizzle of acacia honey • Sea salt • Black pepper, freshly ground 1. Heat the oven to 200°C/390°F/Gas Mark 6. 2. Cut the carrots, apple and red onion into bite-sized pieces and toss in the olive oil. Spread on a baking…

2 servings · 20 minutes • 1 cauliflower • Water or vegetable stock • 1 tbsp extra virgin olive oil • 1 tbsp cold-pressed rapeseed oil • Sea salt • 200 ml/7 fl oz milk • 100 g/3½ oz tinned chickpeas • 100 g/3½ oz peas, fresh or defrosted from frozen • A handful of watercress Serve with • 2 slices of wholemeal rye bread 1. Roughly chop the cauliflower, place it in a pan and cover with water. For a cauliflower soup, water is sufficient, but if you want a deeper flavour, choose stock. Add the oils and 2 tsp salt. 2. Cook the cauliflower until tender, strain out the liquid and save. 3. Blend the cauliflower with milk and enough of the liquid to make up the soup…

2 servings · 30 minutes • 1 onion • 2 cloves of garlic • 2 carrots • 4 sticks of celery • 2 tsp extra virgin olive oil • 6 savoy cabbage leaves • 2 potatoes • 2 courgettes • 1 tin of chopped tomatoes • 1 l/35 fl oz vegetable stock • 100 g/3½ oz red lentils • A bunch of basil • 2 slices of granary bread • 2 tsp green pesto, ready-made 1. Clean, peel and finely chop the onions, garlic, carrots and celery. Fry in olive oil for five minutes. 2. Cut the savoy cabbage, potatoes and courgettes into very small cubes. Add them to the pan. 3. Add the chopped tomatoes, stock and lentils and cook over a low heat for 20 minutes. 4. Add…

2 servings · 20 minutes • 60 g/2 oz pine nuts • 500 g/17¾ oz tomatoes • 80 g/2¾ oz red onions • 240 g/8½ oz avocado • 1 lime • Sea salt • Ground black pepper • A bunch of coriander, finely chopped 1. Lightly toast the pine nuts in a dry frying pan. 2. Cut the tomatoes into quarters and remove the seeds. Cut the tomato flesh, with skin, into fine cubes. In total, you will need 400 g net weight of tomatoes. 3. Cut the red onion into tiny cubes. Cut the avocado into cubes the same size as the tomatoes. Cut two slices of lime and save them for the garnish, then immediately drizzle the avocado cubes with the lime juice. 4. Mix the salad in…

2 servings · 30 minutes • 600 g/21¼ oz mixed mushrooms • 2 tsp olive oil • 2 shallots • 4 cloves of garlic • 80 g/2¾ oz spelt kernels • 500-700 ml/17½-24¾ fl oz vegetable stock • 200 g/7 oz broccoli • 100 g/3½ oz thyme and basil • Sea salt • Black pepper, freshly ground • 30 g/1 oz Parmesan cheese 1. Cut the mushrooms into large pieces and fry them in oil. Add the chopped onion and finely-chopped garlic and fry a little longer. 2. Add the spelt kernels and the vegetable stock − about 100 ml at a time during the cooking time of 20 minutes. The risotto must not boil dry, nor must it be too wet. 3. When the risotto is almost al dente,…

2 servings · 15 minutes • 8 green asparagus spears • Cold-pressed rapeseed oil • Sea salt • 4 eggs • Black pepper, freshly ground • 2 tsp extra virgin olive oil • 4 handfuls of salad leaves • 1 bunch of chives • 20 g/¾ oz Parmesan • 2 slices of rye bread 1. Twist the asparagus at the ends. Cut where they break. Put them in a bowl, drizzle with rapeseed oil, sprinkle with salt and pour over boiling water. Leave for a minute and pat dry. 2. Beat the eggs and season lightly with salt and pepper. 3. Heat the olive oil in a non-stick frying pan and fry off half of the asparagus. Pour over half of the egg mixture. Fry the frittata gently on one…

2 servings · 25 minutes • 100 g/3½ oz spinach • 2 tsp extra virgin olive oil • Sea salt • 200 g/7 oz cherry tomatoes • 4 eggs • 20 g/¾ oz Parmesan cheese, finely grated • Black pepper, freshly gound Serve with • 4 slices of rye bread, toasted 1. Put the spinach in a pan with olive oil and a little salt. Heat through until it clumps together. Pour into a sieve over a bowl and squeeze out most of the liquid. 2. Cut the tomatoes in half and place them and the spinach in a small pie dish. 3. Beat the eggs with a fork and add the Parmesan and pepper. Pour over the spinach and tomatoes, and now bake the tart at 190°C/380°F/Gas Mark 5…

2 servings · 25 minutes • 1 courgette or 1 Chinese radish (or half of each) • 10 green asparagus spears • 300 g/10½ oz shelled peas, or thawed • 1 handful of raspberries • 20 g/¾ oz feta (to be crumbled) Dressing • 1 avocado • 2 tsp olive oil • 1 tsp mustard • 1 pinch stevia, max sweet • 1 tbsp white balsamic vinegar • 1 tbsp water • ¼ lemon, juice and zest 1. Mix the dressing together in a food processor. 2. Use a spiralizer to make spaghetti strips from the courgette and Chinese radish. 3. Cut the asparagus into strips with a potato peeler. Mix everything together. 4. Finally, pour the dressing over the vegetables and mix everything together. If you'd like, you can…

2 servings · 30 minutes • 2 red peppers • 1 red onion • 2 cloves of garlic, finely chopped • 6 tsp extra virgin olive oil • ½ tsp ground dried chilli flakes • 1 tin of chopped tomatoes • 600 ml/21 fl oz vegetable stock • ½ lemon, organic • Sea salt • Ground black pepper • 200 g/7 oz courgettes, sliced• 140 g/5 oz tinned pinto beans • 1 bunch of basil • 2 slices of granary bread 1. Split the peppers and bake them in the oven at 180°C/350°F/Gas Mark 4 for 20 minutes. Take them out and put them in a plastic bag. Let them cool, remove the skins and seeds, and roughly chop them. 2. Finely chop the onion and sauté it with the garlic…

2 servings · 20 minutes • ½-1 red onion • 6 tbsp skyr • 4 tsp lemon juice • 2 cloves of garlic, pressed • 1 bunch of parsley, finely chopped • Sea salt • Black pepper, freshly ground • ¼ cauliflower, about 200 g/7 oz, cut into small florets• 200 g/7 oz of broccoli, cut into small florets • 6 tbsp of pumpkin or sunflower seeds • 2 tbsp of raisins 1. Mix the skyr with the lemon juice, garlic and parsley and season with salt and pepper. 2. Mix the cauliflower and broccoli with the skyr. 3. Chop up the red onion ultra-finely. Toast the seeds in a frying pan. Sprinkle the salad with the red onion, toasted seeds and raisins. Nutritional content per serving:Energy: 393 kcal ·…

2 servings · 15 minutes • 1 small yellow onion • 2 cloves of garlic • 1 red pepper • 6 tbsp parsley, roughly chopped • 15 small black olives with stone in water, approx. 30 g/1 oz • 2 tsp extra virgin olive oil • 6 large eggs • Sea salt • Black pepper, freshly ground • 10 g/½ oz Parmesan cheese, grated 1. Cut the onion into thin slices. Cut the garlic into ultra-fine slices, preferably on a slicer. Cut the pepper into fine sticks. 2. Coarsely chop the parsley. Drain the oil from the olives. 3. Fry the onion and garlic in the olive oil in the pan for a minute, add the pepper and fry until soft and shiny. Add the parsley. 4. Beat the eggs with…

2 servings · 30 minutes • 4 eggs • 50 g/1¾ oz spinach • 50 g/1¾ oz oatmeal • 75 ml/2¾ fl oz milk • A little sea salt • Black pepper, freshly ground • 1 tsp olive oil for frying Filling • 100 g/3½ oz brown mushrooms • 100 g/3½ oz spinach • ½ avocado • 5 cherry tomatoes • 1 bunch of basil • 30 g/1 oz feta cheese 1. Blend together all the ingredients for the wrap into a smooth dough. 2. Heat a frying pan and add the olive oil. Pour the batter into the pan and let the wrap fry for a few minutes until it is firm on the underside. Carefully turn it over, using a pan lid if necessary, and give it a…

Imagine there was a miracle pill that could eliminate all the ailments of the world at once! It's a pill that many are waiting for and could one day become a reality. In the meantime, there is a strategy that can eliminate many of life's ills. The good news is that the strategy is mainly about eating lots of delicious fresh food, and who wouldn't like that? Before you accept the concept, you need an explanation. Many conditions such as repetitive stress injury, arthritis, atherosclerosis, eczema and overload injuries to the knees, shoulders and ankles have one thing in common: inflammation. Behind the slightly cryptic word hides a nasty form of sterile inflammation – inflammation without infection. The body reacts with swelling, internal heat and also pain from tissue damage…

Should I choose a specific rye bread – and what about a wholemeal bun, can I choose one of those instead? The ultimate rye bread is a sourdough-based wholemeal rye filled with whole rye grains. It's blood sugar-friendly and packed with gut-boosting fibre. However, other varieties can also be used, including a wholemeal bun, but you should make sure that it is made with whole grains. Check the label or ask your baker. Usually, breads contain a small amount of whole grain, 30-35 per cent, with the ideal content being around 50 per cent of total weight. Are there heavy metals in canned fish? Yes, it often happens. The metals are not typically ones that are released from packaging, but rather ones that the fish have absorbed through their food.…

2 servings · 20 minutes • 80 g/2¾ oz uncooked light quinoa, 160 g/5½ oz cooked • Sea salt • 200 g/7 oz baby spinach • 200 g/7 oz apple, go for a tart one, firm, crisp apple such as rubens or pink lady • 1-2 limes • 4 tsp black sesame seeds • 240 g/8½ oz smoked salmon 1. Rinse and cook the quinoa with a pinch of salt, according to the package instructions. 2. Rinse the spinach thoroughly and spin dry. 3. Cut the apple into tiny cubes, and toss in lime juice. 4. Arrange the spinach with the quinoa, thinly slice the salmon, apple cubes and black sesame seeds. Drizzle with lime juice. Nutritional content per serving:Energy: 486 kcal · Protein: 36 g · Fat: 18 g · Carbohydrates: 48…

2 servings · 15 minutes • 200 g/7 oz broccoli florets • Sea salt • Cold-pressed rapeseed oil • 2 tsp extra virgin olive oil • 6 egg whites • 100 g/3½ oz smoked salmon • 1 bunch of dill • Black pepper, freshly ground Serve with • 3 slices of toasted rye bread 1. Place the broccoli florets in a saucepan. Sprinkle with a little salt, drizzle with rapeseed oil and pour on boiling water. Bring the florets to the boil and drain. 2. Grease a blini pan with olive oil. Pour the egg whites into the hollows in the pan and fry them on both sides until they are firm. 3. Arrange the omelettes with the broccoli, smoked salmon, dill and freshly ground black pepper. Serve with toasted…

2 servings · 30 minutes • 250 g/8¾ oz perfectly fresh salmon fillet, • 1 lemon, juice • 2 limes, juice • Sea salt • Black pepper, freshly ground • 1 small bunch of chives • 1 small bunch of dill • 1 cucumber • 1 bag of radicchio salad or other salad leaves • 1 avocado Serve with • 1 lime • 2 slices of toasted rye bread 1. Cut the salmon into small cubes. Toss with lemon and lime juice and season with salt and pepper. 2. Rinse the chives and dill and pat dry with kitchen roll. Finely-chop the herbs and mix with the salmon. Refrigerate for 15 minutes. 3. Cut the cucumber lengthways. Remove the seeds and cut the cucumber flesh into cubes. 4. Rinse and…

2 servings · 30 minutes • 20 raisins • 2 x 125 g/4½ oz salmon fillets • 1 tsp blue poppy seeds • ½ lime, juice • Sea salt • Black pepper, freshly ground • 100 g/3½ oz fresh black pasta, black bean pasta or whole wheat pasta • 1 red onion • 1 tsp olive oil • 200 g/7 oz Brussels sprouts • 2 carrots cut into batons Broccoli pesto • 200 g/7 oz cooked broccoli • ½ avocado • ½ lemon, juice and zest • 2 cloves of garlic • ²/³ tsp sea salt • 1/4 tsp black pepper, freshly ground • 50 ml/1¾ fl oz water • 75 ml/2½ fl oz milk 1. Soak the raisins in water for 30 minutes before cooking. 2. Pull the skin…

2 servings · 15 minutes • 200 g/7 oz tiger prawns • 2 tbsp extra virgin olive oil • 3 cloves of garlic • ½ tsp sea salt • Black pepper, freshly-ground • 300 g/10½ oz sweetheart cabbage • 1 red pepper • 100 g/3½ oz baby sweetcorn • 100 g/3½ oz tender-stem broccoli • ½ lime, juice • 2 tbsp soy sauce 1. Toss prawns with oil, garlic, salt and pepper. 2. Roughly cut the cabbage, peppers and baby corn. 3. Fry the prawns for two to three minutes in a wok or a large frying pan. They should be pink. 4. Add all the vegetables except the tender-stem broccoli and fry for about four minutes. 5. Stir the soy sauce and lime juice into the stir-fry mixture, and…

2 servings · 30 minutes • 50 g/1¾ oz red quinoa, raw weight • Sea salt • 2 salmon fillets approx.125 g/4½ oz each • 150 g/5¼ oz green asparagus • Cold-pressed rapeseed oil • 250 g/8¾ oz peas, freshly shelled • 1 small handful of raspberries • 1 handful of dill spears • 2 limes • Black pepper, freshly ground 1. Rinse and cook the quinoa in lightly-salted water according to the package instructions. Leave to cool in a sieve. Stir with a fork. 2. Remove the bones from the salmon fillets. Place them on baking paper in an ovenproof dish and bake in the oven for 12 minutes at 200°C/390°F/Gas Mark 6. Give them a sprinkle of salt. 3. Twist the asparagus where it naturally breaks. Cut off…

2 servings · 20 minutes • 2 avocados Salsa • 1 tbsp fresh dill • 1 tbsp fresh chives • 2 tbsp capers • Sea salt • Black pepper, freshly ground Dressing • 1 tbsp mayonnaise • 1 tbsp skyr • ½ lemon, juice and zest Filling • 2 slices of smoked salmon • 50 g/1¾ oz red cabbage, sliced ultra-thin • 1 handful of fresh baby spinach Topping • ½ tsp chia seeds 1. Peel the avocados and slice them crosswise – not lengthwise, as usual. Use a spoon to take the stone out. 2. Chop the dill, chives and capers into a salsa. Season with salt and pepper. 3. Stir together the mayo, skyr, lemon juice and grated lemon zest. 4. Spread the dressing on the avocado and…

2 servings · 20 minutes • ¼ grapefruit, juice • ½ tbsp oil • ½ tsp clear honey • 200 g/7 oz crayfish tails • 1 large handful of kale • 1 large handful of spinach leaves • 4 eggs • 1 handful of oatmeal • ½ tsp sea salt • 1 tsp olive oil for frying • ½ avocado • A little lemon juice • 1 handful of onion sprouts or alfalfa sprouts • 1 lime 1. Mix the grapefruit juice, oil and honey, add the crayfish tails and refrigerate. 2. Chop the kale and spinach in a food processor until fine. 3. Add the eggs, oatmeal and salt for the batter and beat for one minute. 4. Using the batter, fry four pancakes in a little olive oil.…

2 servings · 30 minutes • 1 chicken breast fillet • Sea salt • 1 shallot • 1 clove of garlic • 2 tsp extra virgin olive oil • 300 g/10½ oz hokkaido pumpkin or butternut squash (weight without skin) • ½ tsp chilli flakes • 600 ml/21 fl oz vegetable stock • 1 organic orange, peel and juice • 4 tbsp red lentils • A bunch of coriander Serve with • 2 slices of wholemeal rye bread 1. Boil the chicken fillet in lightly salted water for ten minutes and cut into cubes. 2. Cut the two kinds of onion into fine cubes and fry them in olive oil in a large pan until soft and shiny. 3. Cut the pumpkin into cubes, add them and the chilli to…

2 servings · 30 minutes Pickled red onions • 2 red onions • 100 ml/3½ fl oz apple cider vinegar • 50 ml/1¾ fl oz water • 50 g/1¾ oz honey Salad • 100 g/3½ oz pearl spelt • Sea salt • 250 g/8¾ oz chicken • Olive or rapeseed oil for frying • Black pepper, freshly ground • 100 g/3½ oz green beans • 1 lamb’s lettuce • 150 g/5¼ oz cauliflower • 80 g/2¾ oz feta Dressing • 1 tsp Dijon mustard • 1 tsp clear honey • 1 tbsp extra virgin olive oil • 1 tbsp white wine vinegar • ½ tsp sea salt • Black pepper, freshly ground 1. Cut the onion into very thin slices. 2. Bring the vinegar, water and honey to the boil.…

2 servings · 30 minutes Carrot and quinoa salad • 80 g/2¾ oz quinoa, preferably red • 12 small carrots • A little extra virgin olive oil • ½ lemon, juice • 1 tsp honey • Sea salt • Some parsley and tarragon Meatballs • ½ onion • 1 clove of garlic • 50 g/1¾ oz parsley • 200 g/7 oz minced chicken • 1 egg • 50 g/1¾ oz oatmeal • 1 tsp sea salt • ½ organic lemon, juice and rind • 1 tbsp extra virgin olive oil for frying Dressing • 200 ml/7 fl oz skyr • 1 clove of garlic • Sea salt • Black pepper, freshly ground 1. Cook the quinoa according to the packet instructions. 2. Heat the oven to 200°C/390°F/Gas Mark 6. 3.…

2 servings · 30 minutes • 2 chicken breast fillets • ¼ white cabbage, approx. 500 g/17¾ oz • ½ sweetheart cabbage • 2 stems broad-leaf parsley • 1 shallot, large • 1 tbsp extra virgin olive oil • 1 tbsp curry • ½ tsp dried chilli flakes, dried • 1 tsp turmeric root, fresh and grated, or dried and ground • 200 ml/7 fl oz coconut milk • 200 ml/7 fl oz vegetable stock • Sea salt • Black pepper, freshly ground • A bunch of fresh coriander 1. Cut the chicken fillets into bite-sized pieces. Set aside. 2. Finely chop the cabbage. Break the parsley leaves from the stems, but do not discard the stems. They will be used as a flavouring, so tie them with a piece…

2 servings · 30 minutes • 150 g/5¼oz quinoa • 200 g/7 oz cooked chicken – a whole chicken or chicken breast fillet • 300 g/10½ oz small tomatoes, choose several colours if possible • A small bunch of coriander • A bunch of watercress • 1 spring onion • 1 tsp cold-pressed rapeseed oil • 1 tsp extra virgin olive oil • Lemon • Sea salt and freshly-ground black pepper 1. Cook the quinoa in lightly-salted water according to package instructions. Put it though a sieve and mix the grains lightly with a fork as they cool. 2. Tear the chicken meat into smaller pieces. 3. Cut the tomatoes and spring onion. Nip the herbs. 4. Mix the quinoa with the chicken, tomatoes, onion, herbs, the two oils, and…

2 servings · 30 minutes • 2 red peppers • 2 pinches of saffron • 150 ml/5¼ fl oz coconut milk • 2 small chicken breasts • 2 oranges • 6 prunes without stones • 100 g/3½ oz soaked and cooked chickpeas (40 g/1½ oz dry weight) • 100 g/3½ oz baby spinach • 2 sprigs of broad-leaf parsley • ½ yellow onion • 1 tsp extra virgin olive oil • 400 ml/14 fl oz chicken or vegetable stock • Sea salt and a pinch of black pepper 1. Roughly cut the peppers. Cube the onion and fry them together in oil. 2. Dilute with stock. Add saffron, coconut milk and chicken. Simmer for 15 minutes, turning the chicken breasts as you go. 3. Peel and cut one of the…

2 servings · 30 minutes • ½ red pepper • ½ yellow pepper • ½ green pepper • ½ cucumber • ½ avocado • ¼ red chilli • 25 ml/¾ fl oz lime juice • 25 ml/¾ fl oz white wine vinegar • 2 tsp acacia honey • 1½ tbsp extra virgin olive oil • Sea salt • Black pepper, freshly ground • 2 chicken breast fillets with skin Serve with • 200 g/7 oz brown rice 1. First, cook the rice. 2. Cut the peppers into cubes. Cut the cucumber lengthwise and remove the seeds with a teaspoon. Cut the cucumber and avocado flesh into cubes. FInely chop the chilli. 3. Mix the lime juice, vinegar, sugar and ½ tbsp oil to make a marinade. Season with salt and…

2 servings · 30 minutes • 70 g/2½ oz pearl spelt • Chicken or vegetable stock • 2 chicken breasts • 4 tsp olive oil • Salt • Black pepper, freshly ground • 2 cloves of garlic, finely chopped • 100 g/3½ oz parsley, finely chopped • 100 g/3½ oz chives, finely chopped • 1 shallot, sliced • 1 lemon, juice • 200 g/7 oz peas • 200 g/7 oz spinach 1. Boil the pearl spelt in stock instead of water, according to the instructions on the packet. 2. Rub the chicken breasts with 2 tsp oil, salt and pepper, and bake in the oven at 200°C/390°F/Gas Mark 6 for 20 minutes, until the meat is cooked through. 3. Stir in 2 tsp oil, garlic, parsley, chives, onion, lemon juice,…

2 servings· 15 minutes • 6 walnut halves • 150 g/5¼ oz cabbage, e.g. sweetheart cabbage, white cabbage or red cabbage • 80 g/2¾ oz frozen edamame beans, shelled • 1 pear • ½ lemon, juice • 100 g/3½ oz lettuce, here frisée, radicchio and lamb’s lettuce • 1 small handful of pea shoots • 20 g/¾ oz Parmesan Dijon vinaigrette • 25 ml/¾ fl oz white wine vinegar • ½ tbsp dijon mustard • 100 ml/3½ fl oz extra virgin olive oil • Sea salt • Black pepper, freshly ground Serve with • 2 slices of rye bread 1. Toast the walnuts on a dry non-stick pan. 2. Finely chop the cabbage. 3. Pour boiling water over the frozen edamame beans. Cover with a lid, leave for two minutes,…

2 servings· 30 minutes • ½ onion • 2 carrots • 2 small leeks • 2 tsp + 2 tbsp extra virgin olive oil • 1 turmeric root • 1 tsp harissa or ½ tsp ground chilli flakes • 800 ml/28¼ fl oz chicken or vegetable stock • 200 ml/7 fl oz chopped tomatoes • 2 tbsp concentrated tomato purée • 6 tbsp red lentils • 100 g/3½ oz tinned chickpeas • 10 almonds • Sea salt • Black pepper, freshly ground • A few sprigs of coriander or parsley 1. Cut the onions and carrots into cubes. Prepare the leeks and cut into slices. 2. Fry the onions in 2 tsp oil until soft and clear. Grate the turmeric root finely − you will need 1 tsp. Add the…

2 servings· 5 minutes Hummus • ½ tin of chickpeas • ½ tbsp light tahini • 1 clove of garlic • ¼ lemon, juice • 2 tsp extra virgin olive oil • ½ tsp ground cumin • ¼ tsp paprika • Sea salt • Black pepper, freshly ground • 1-2 tbsp water Topping • 1 tsp extra virgin olive oil • 1 pinch of paprika • Fresh herbs • Lemon 1. Blend the chickpeas in a food processor with all of the other ingredients until the hummus has a delicious, creamy consistency. 2. Serve with oil, paprika, finely chopped herbs and lemon slices on top. Nutritional content per serving:Energy: 167 kcal · Protein: 6 g · Fat: 9 g · Carbohydrates: 18 g · Dietary Fibre: 5 g…

2 servings · 15 minutes • 300 g/10½ oz cherry tomatoes, preferably mixed colours • 150 g/5¼ oz wholemeal pasta • 40 g/ 1½ oz walnut kernels • A bunch of broad-leaf parsley • 2 cloves of garlic • 2 tbsp extra virgin olive oil • Sea salt and ground pepper • Parmesan cheese 1. Turn on the oven to 200°C/390°F/Gas Mark 6. Place the tomatoes in an ovenproof dish and bake for ten minutes. 2. Cook the pasta according to the package instructions in plenty of water, salted with 1 tsp per litre of water. 3. Lightly toast the walnuts in a dry frying pan and chop them. Coarsely chop the parsley and garlic, mix with the oil and a little salt, and season with black pepper. 4. Serve…

2 servings · 30 minutes • 300 g/10½ oz black cabbage or savoy cabbage • 2 cloves of garlic • 2 tbsp extra virgin olive oil • ½ tsp dried, crushed chilli flakes (peperoncino) • 1 tin of chopped tomatoes • 200 g/7 oz white beans, soaked and cooked, or tinned • Sea salt and ground black pepper Topping • Grated Parmesan 1. Rinse the cabbage thoroughly and place the leaves on a chopping board. Cut off about 5 cm towards the root end. Cut off the stems and discard them. Now cut the cabbage into bite-sized squares. 2. Cut the garlic cloves into ultra-fine slices. Fry these until lightly golden in the olive oil in a soup pot. Add the chilli flakes. Toss well. Add the cabbage with a…

2 servings · 30 minutes • 850 g/30 oz yellow beets • 2 cloves of garlic • 500 ml/17½ fl oz vegetable or chicken stock • 5 sprigs of thyme • 2 cm piece of fresh ginger • 1-2 sour apples • Sea salt • Black pepper, freshly ground • A little apple vinegar • A piece of horseradish Serve with • 2 slices of rye bread 1. Peel the beets. Grate two-thirds of them on the coarse side of the grater. Cut the last third into small cubes. 2. Boil the grated beetroot and chopped garlic in the stock with the thyme and roughly-chopped ginger until tender for about 15 minutes. 3. Steam the beetroot in another pan, under a lid for about 10-15 minutes until tender. Only use…

2 servings · 20 minutes • 200 g/7 oz cabbage, e.g. white cabbage • 100 g/3½ oz onion • 2 red peppers • 2 sticks of celery • 20 g/¾ oz root ginger • Sea salt • 200 g/7 oz tomatoes (weight without seeds) • 2 tsp extra virgin olive oil • 2 tsp cold-pressed rapeseed oil • Black pepper, freshly ground • 30 g/1 oz Parmesan cheese 1. Chop the cabbage medium-fine, the onion into very fine slices, the pepper into small sticks, and the celery and ginger into small cubes. 2. Put all the prepared vegetables in a pan with 1 litre of water and 1 tsp of salt. 3. Bring the soup to the boil and simmer for five minutes. 4. Cut the tomatoes into halves and…

2 servings · 25 minutes • 2 bunches of spring onions • 800 g/28¼oz fresh split peas (or thawed) • 1 litre/35 fl oz of water • 1 tbsp vegetable stock • 1 bunch of mint • ½ tsp sea salt • Ground pepper (optional) Topping • 1 slice of rye bread • Edible flowers (optional) 1. Finely chop the spring onions. Boil the peas and spring onions in water with vegetable stock for 6-8 min. 2. Roast the beetroot in the oven at 200°C/390°F/Gas Mark 6 until crispy. Leave it to cool. 3. Add the coarsely chopped mint and blend the soup with a blender directly in the pan. 4. Season with sea salt and ground pepper. Pour the soup into glasses. 5. Cut the breadcrumbs into small pieces…

2 servings · 30 minutes • 120 g/¾ oz tofu • 4 pieces of rice paper • ½ carrot • 1 handful of bull's blood or other salad • ¼ mango • ½ spring onion • Fresh mint Spicy marinade • ½ tsp hot paprika • ¼ tsp chilli powder • ¼ orange, juice • 1 sprinkle of sea salt • 2 tsp virgin olive oil • 1 tsp clear honey Peanut dressing • 50 g/1¾ oz peanut butter, sugar-free • ½ eco orange (juice and peel) • 2 tsp soy • 25 ml/¾ fl oz water 1. Cut the tofu into desired pieces. Mix all the ingredients for the marinade together and dip each piece of tofu into it. Bake in the oven at 175°C/350°F/Gas Mark 3 for 20-25…

2 servings · 20 minutes • 100 g/3½ oz black cabbage and kale, chopped • 75 g/2¾ oz leeks, finely chopped • 50 g/1¾ oz celery, chopped • 75 g/2¾ oz green beans, chopped • 800 ml/28¼ fl oz vegetable stock • 50 g/1¾ oz edamame beans, frozen • Sea salt • Black pepper, fresh ground • 1 tbsp green pesto • 15 g/½ oz Parmesan, grated • 2 large slices of wholemeal bread 1. Prepare the cabbage, leeks, celery and green beans. 2. Boil them in the vegetable stock for around five minutes, so they keep a slight bite. Add the edamame beans 30 seconds before the rest of the vegetables are cooked. 3. Season the dish with salt and pepper, to taste. 4. Serve the soup piping hot,…

2 servings · 20 minutes • 100 g/3½ oz of pearl barley • 14 San Marzano tomatoes or, alternatively, small tomatoes • Sea salt and ground black pepper • 500 ml/17½ fl oz chicken or vegetable stock • 400 g/14 oz tomatoes, puréed • 2 tbsp extra virgin olive oil • Ground chilli • Finely crushed/grated garlic • Fresh basil 1. Rinse and cook the pearl barley according to the package instructions. 2. Cut the tomatoes in half, place them in an ovenproof dish, give them a light sprinkling of salt and a grinding of pepper. Bake the tomatoes in the oven at 190°C/380°F/Gas Mark 5 for ten minutes. 3. Boil the stock with the puréed tomatoes and simmer for five minutes. Add the oil. Season the soup with salt,…

2 servings · 30 minutes • 200 g loose peas • 1 tbsp chopped shallots • ½ tsp minced garlic • 200 ml/7 fl oz chicken stock • 200 ml/7 fl oz milk • Sea salt and freshly-ground pepper • 2 tbsp apple cider vinegar • 2 slices of rye bread • 30 g/1 oz Parmesan cheese, thinly sliced • Fresh pea shoots (optional) • A few sugar snap peas• A little cold-pressed rapeseed oil. 1. Turn on the oven’s grill to the highest setting. 2. Pour the stock and milk into a saucepan and heat to near boiling point. 3. Put the peas, shallots and garlic in a blender. Turn on the blender and pour the liquid in a thin stream. Blend until smooth − to thicken the soup…

2 servings · 20 minutes • 200 g/7 oz soaked and cooked white beans, equivalent to 100g/3½ oz dried • 200 g/7 oz black cabbage, green cabbage or savoy cabbage • 1-2 cloves of garlic • 2 tbsp extra virgin olive oil • ½ tsp crushed dried chilli flakes • 1 tin of tomatoes, chopped, or cherry tomatoes, or 400 g/14 oz chopped fresh tomatoes • 600 ml/21 fl oz chicken or vegetable stock• Sea salt and ground black pepper • Parmesan cheese 1. Prepare the cabbage. If it is black or green cabbage, cut off the middle strand and some of the base and discard this. Cut the leaves into smaller pieces. Rinse thoroughly and spin dry. 2. Cut the garlic into fine cubes and fry until soft in…

2 servings · 30 minutes • 120 g/4¼ oz red lentils • 350 g/12¼ oz red cabbage • 50 g/1¾ oz baby spinach • 1 pomegranate • 1 tsp lemon juice • 1 tsp cold-pressed rapeseed oil • 250 g/8¾ oz salmon fillet without skin or bones • Sea salt • 2 wooden skewers • 2 tsp nigella seeds 1. Cook the lentils according to the package instructions. Finely chop the red cabbage. Rinse the spinach and spin dry. Massage the pomegranate, slice and turn inside out. Remove the seeds. Plate up the lentils, cabbage, spinach, pomegranate seeds, add lemon juice and a little oil. 2. Cut the salmon into cubes, place it on a baking sheet in an ovenproof dish, sprinkle lightly with salt and bake at 200ºC/390ºF/Gas Mark 6…

2 servings · 30 minutes • 400 g/14 oz salmon fillets, skinless and boneless • Sea salt • Ground black pepper • A good handful of pea shoots and dill • 300 g/10½ oz beetroot • 2 limes, juice and segments • 300 g/10½ oz sweetheart cabbage • 400 ml/14 fl oz boiling water • Fresh Parmesan cheese, about 20 g/¾ oz, grated 1. Season the salmon with salt and pepper. Bake in the oven for 12 minutes at 200ºC/390ºF/Gas Mark 6. 2. Rinse the pea shoots and dill and wrap in a kitchen towel to dry. 3. Peel and cut the beets into ultra-thin slices. Plate up with a drizzle of lime juice. 4. Finely chop the cabbage and pour into boiling water. Add a little salt and leave…

2 servings · 25 minutes • 1 yellow onion • 2 cloves of garlic • 4 tsp extra virgin olive oil • ½ tsp ground dried chilli flakes • 200 g/7 oz green pepper, diced • 1 tin of chopped tomatoes • 120 g/4¼ oz wholemeal pasta, penne • 200 g/7 oz canned tuna, drained • 50 g/1¾ oz black olives • 2 tbsp capers • Sea salt • Ground black pepper • 2 tbsp cold-pressed rapeseed oil • 2 sprigs of broad-leaf parsley 1. Finely chop the onion and garlic and sauté in olive oil. Then add the chilli and green pepper. 2. Add 50 ml water. Add the tomatoes and simmer the sauce on a low heat for five minutes. 3. Cook the pasta and add the tuna,…

2 servings · 30 minutes Salmon • ¼ organic lime, juice and peel • 2 salmon steaks of 150 g/5¼ oz each • Sea salt • Black pepper, freshly ground • 1 tsp nigella or sesame seeds Vegetable pasta • 1 small courgette • 6 radishes • 8 asparagus spears Pesto • 22 g/¾ oz almonds • 2 large handfuls of spinach • 20 g/¾ oz grated Parmesan• ½ tsp salt • 1 clove of garlic • 1 tsp extra virgin olive oil • ½ organic lemon, juice and zest Serve with • 2 two small handfuls of spinach • 2 handfuls of alfalfa sprouts or bean sprouts 1. Drizzle lime over the salmon and sprinkle with salt, pepper and nigella seeds. Bake at 175°C/345°F/ Gas Mark 3 for 15…

2 servings · 30 minutes • 100 g/3½ oz green lentils • 2 fennel bulbs • 3 tsp cold-pressed rapeseed oil • 2 skinned lemon sole or plaice • 1 pear • 1 organic lemon • 2 stems of dill • A handful of watercress • 2 tsp extra virgin olive oil • Sea salt • Black pepper, freshly ground 1. Cook the lentils according to the packet instructions. 2. Cut the top and bottom off the fennel and pull back the layers. Cook these in lightly-salted water with a drizzle of rapeseed oil for two to three minutes. Place them on a clean cloth. 3. Prepare the fish and pat dry. Place each fish on a piece of baking paper and baste with 1 tsp rapeseed oil. 4. Slice…

2 servings · 20 minutes • 150 g/5¼ oz pearl spelt, cooked weight • ¼ sweetheart cabbage • ½ beetroot • 200 g/7 oz prawns • 2 slices rye bread, thinly cut • 100 g/3½ oz spinach, fresh • 50 g/1¾ oz cottage cheese, 1.5% • ½ lemon, juice • 2 tbsp chives • Pickled red onions, bought or homemade (see recipe) Spicy cashew herb dip • 200 g/7 oz cashew nuts, unsalted • 2 handfuls of herbs, e.g. chives, parsley and basil • 2 cloves of garlic • 2 tsp apple cider vinegar • ½ lemon, juice • 50 ml/1¾ fl oz water • ¼-½ tsp sea salt • Black pepper, freshly ground 1. Cook the spelt according to the packet instructions. 2. Cut the cabbage into fine strips…

2 servings · 30 minutes • 2 cod fillets Tomato sauce • ½ onion • 1 tsp olive oil • 2 cloves of garlic • ½ tin chopped, peeled tomatoes • 2 tbsp tomato purée • ½ stick of celery, cubed • A few drops of clear honey • 1 tsp sea salt • 1 tsp sweet paprika • ¼ tsp cayenne pepper • 2 tbsp broad-leaf parsley, finely chopped Bean salad • 1 small onion • 2 cloves of garlic • 1 tbsp olive oil • 100 g/3½ oz quinoa, raw • 200 ml/7 fl oz vegetable stock • Ground black pepper • 250 g/8¾ oz frozen green beans • Sea salt 1. Chop the onion for the tomato sauce, and sauté in olive oil and finely-chopped garlic for…

2 servings · 30 minutes • 4 eggs • 50 g/1¾ oz cauliflower, chopped • 40 g/1½ oz beetroot, grated • 50 g/1¾ oz cottage cheese, 1.5 • 2 tbsp oatmeal • ½ tsp sea salt • 2 pinches of ground pepper • 1 tsp olive oil, for frying Serve with • 400 g/14 oz carrots • 50 g/1¾ oz smoked salmon • 1 bunch of broad-leaf parsley Garnish • 1 slice of lime and fresh thyme 1. Beat the eggs and mix them together with the other ingredients. 2. Fry the omelette in oil in a pan over a low heat for seven to ten minutes. Flip one half on top of the other and fry for another minute and a half. Turn again and fry for another minute…

2 servings · 15 minutes • 300 g/10½ oz chicken breast fillet • Extra virgin olive oil • Sea salt • Black pepper, freshly ground • 1 romaine lettuce • 6 cherry tomatoes • Parmesan cheese Dressing • 100 ml/3½ fl oz skyr • 2 tbsp mayonnaise • 1 anchovy fillet or anchovy paste • 2 tbsp Parmesan, finely grated • 1 lemon, juice 1. Brush chicken fillets with oil, then grill or fry them. Season with salt and pepper and cut into bite-sized pieces. 2. Cut the lettuce into strips. 3. Halve the tomatoes and grate the Parmesan. 4. Blend the dressing and season to taste. Arrange the salad on two plates, drizzle with the dressing and top with the chicken, tomatoes and Parmesan. Nutritional content per serving:Energy: 502…

2 servings (4 rolls) · 25 minutes • 200 g/7 oz chicken • ½ large mango • 100 g/3½ oz sugar snap peas • 1 red pepper • Fresh coriander • Rice paper Marinade • 1 clove of garlic • 1 tsp curry powder • 1 tsp ground coriander • 1 tbsp soy sauce • 1 tbsp extra virgin olive oil Soy dip • ½ chilli • 1 lime, juice • 1-2 tsp honey • 100 ml/3½ fl oz soy sauce 1. Start with the marinade. Crush the garlic, and mix with the spices, soy sauce and oil. 2. Cut the chicken into strips and add to the marinade. 3. Cut the mango, sugar snap peas and peppers into strips, and arrange on a plate with the coriander. 4. Make…

2 servings · 25 minutes • 250 g/8¾ oz chicken breast cut in strips • A little extra virgin olive oil • Sea salt • Black pepper, freshly ground • 2 large red cabbage leaves • ½ red onion, finely chopped • 100 g/3½ oz chopped radicchio • ½ pomegranate, seeded Pesto • 1 tbsp dill • 50 ml/1¾ fl oz tahini • ¼ organic lemon, juice and peel • 1 date • 20 g/¾ oz sun-dried tomatoes • 1 tbsp tamari or soy sauce • ¼ tsp cumin • Black pepper, freshly ground 1. Fry the chicken strips in a pan with a little olive oil. Season with salt and pepper. 2. Take the two red cabbage leaves and cut off the hard stem at the bottom. 3. Put…

2 servings · 30 minutes • 2 chicken fillets • 600 g/21 oz broccoli • Sea salt • 4 tsp cold-pressed rapeseed oil • 1.2 l/40½ fl oz vegetable stock • 25 g/1 oz finely-grated Parmesan cheese • ½ cucumber • Black pepper, freshly ground • 1 bunch of watercress 1. Cook the chicken fillets for 20 minutes. Leave to cool. 2. Coarsely chop the broccoli and put it in a pan with ½ tsp salt and 2 tsp rapeseed oil. Pour over the boiling stock and simmer for ten minutes. 3. Place the cheese on baking paper, in two long, wide strips. Then bake at 200°C/390°F/Gas Mark 6 for a few minutes until it has melted. 4. Slice the chicken fillets and make "curls" out of the cucumber peel…

2 servings · 30 minutes • 1 courgette • 50 g/1¾ oz almonds, chopped • ½ tsp dried chilli flakes • ½ tsp cayenne pepper • 2 cloves of garlic, crushed • ½ tsp sea salt • ¼ tsp pepper, freshly ground • 1 egg • 250 g/8¾ oz chicken breast • 1 tbsp olive oil • ½ small avocado • 2 tbsp apple cider vinegar • 100 g/3½ oz broad-leaf parsley • ½ tsp sea salt • 25 ml/¾ fl oz water • 200 g/7 oz romanesco, alternatively cauliflower • 4 radishes • 200 g/7 oz peas • Seeds from ¼ pomegranate 1. Run the courgette through a spiraliser (a tool that can make pasta-like strips from any vegetable), or you can use a grater. 2. Blend the almonds,…

2 servings · 25 minutes • 1 onion • 2 carrots • 2 stalks of celery • 2 tsp extra virgin olive oil • 250 g/8¾ oz lean minced chicken • Sea salt • Black pepper, freshly ground • 1 tin of chopped tomatoes • 200 ml/7 fl oz vegetable stock • 200 g/7 oz broccoli • Cold-pressed rapeseed oil • 150 g/5¼ oz frozen peas • 50 g/1¾ oz spinach • 2 tbsp Parmesan cheese • 2 sprigs of parsley 1. Finely chop the onions, carrots and celery and fry in olive oil in a pan until soft and glossy. 2. Add the meat to the pan and sauté. Add salt, pepper, tomatoes and stock. Simmer for ten minutes and season to taste. 3. Place the broccoli in a…

2 servings · 30 minutes • 2 leeks • 200 g/7 oz celery heart • 1 large bunch of thyme • 2 chicken breasts, about 150 g/5¼ oz each • 2 stems of lemongrass • 1 fresh ginger root • ½ red chilli • 2 carrots • 200 g/7 oz sweetheart cabbage • 12 cherry tomatoes • 2 small handful of beansprouts • 1 bunch of coriander • 1 tbsp extra virgin olive oil • 1 large yellow onion • Sea salt and a pinch of black pepper 1. Peel the onion, and roughly cut, along with the leeks and celery. 2. Pour three-quarters of a litre of boiling water over, season with salt, and add a bunch of thyme. 3. When the soup is boiling, add the chicken breast…

2 servings· 20 minutes • 2 red onions • 1 clove of garlic • 1 tbsp extra virgin olive oil • 2 tsp grated root ginger • 2 tsp curry powder • 1 tsp ground turmeric or turmeric root • ½ tsp chilli powder • 4 carrots, medium • 800 ml/28¼ fl oz vegetable stock • 1 orange, juice • 2 tbsp white wine vinegar • 200 ml/7 fl oz chopped tinned tomatoes • Sea salt • Black pepper, freshly ground • 2 tbsp red lentils • Serve with • 2 slices of rye bread 1. Dice the red onion and garlic, fry in oil until soft and add the finely grated ginger, curry, turmeric and chilli. 2. Scrub the carrots, cut 4-6 curls with a thin peeler, and dice…

2 servings· 20 minutes • 75 g/2¾ oz wholemeal bulgur • 100 g/3½ oz watermelon • ½ red onion • 1 bunch of broad-leaf parsley • 1 small bunch of mint • 100 g/3½ oz tomatoes • ¼ cucumber • 1 tbsp extra virgin olive oil • ½ lemon, juice • Sea salt • Black pepper, freshly ground 1. Cook the bulgur according to the packaging and set aside to cool. 2. Dice the watermelon and finely chop the onion, herbs, tomato and cucumber. 3. Put everything in a bowl with the cooled bulgur, oil, lemon juice, salt and pepper. Nutritional content per serving:Energy: 206 kcal · Protein: 7 g · Fat: 8 g · Carbohydrates: 32 g · Dietary Fibre: 7 g…

2 servings· 15 minutes • ½ sweetheart cabbage • 2 spring onions • 2 carrots • 100 g/3½ oz peas, small and freshly shelled • 1 tsp cold-pressed rapeseed oil • 1 lemon, juice • Sea salt • Black pepper, freshly ground • 4 eggs • 40 g/1½ oz Parmesan • 1 tsp extra virgin olive oil • 1 bunch of broad-leaf parsley • Tabasco • Serve with • 3 slices of rye bread 1. Finely chop the cabbage, spring onions and carrots. 2. Mix the vegetables in a bowl with the peas, rapeseed oil, lemon juice and a little salt and pepper. Season to taste. 3. Beat the eggs and grate the Parmesan cheese. 4. Heat the olive oil in a small non-stick frying pan and pour half of…

2 servings · 25 minutes • ½ head of cauliflower • ½ bunch of parsley • ½ bunch of basil • 35 g/1¼ oz pumpkin seeds • ¼ lemon, juice • A dash of extra virgin olive oil • Sea salt • Black pepper, freshly ground • 100 g/3½ oz peas, frozen and thawed • 50 g/1¾ oz feta • Beetroot sprouts Serve with • 2 slices of rye bread 1. Cut the cauliflower into small pieces and grind them in a food processor until they have the consistency of couscous. Alternatively, you can use the coarse side of a grater. Add to a pan of boiling water and simmer for about three minutes. Then drain in a colander. 2. Chop the parsley and basil and toast the pumpkin seeds…

2 servings · 20 minutes • 4 eggs, medium • 2 red peppers • 2 tsp extra virgin olive oil • Sea salt • Black pepper, freshly ground • 35 g/1¼ oz Parmesan cheese • Two sprigs tarragon or broad-leaf parsley • 2 slices of rye bread 1. Beat the eggs with a fork, then set aside. 2. Rinse the peppers and cut into rings. Roast them in olive oil in a frying pan and season lightly with salt and pepper − remember that Parmesan cheese is also slightly salty. 3. When the peppers are soft, take half and pour half of the egg mixture over the remaining peppers. Fry the omelette gently on one side. Turn the omelette over using a small pan lid and cook on the other…

2 servings · 30 minutes • 2 long beetroot • 100 g/3½ oz pearl barley • 200 g/7 oz Jerusalem artichokes • 300 g/10½ oz broccoli • ½ tart apple • Cold-pressed rapeseed oil • Sea salt and freshly-ground black pepper • 1 yellow onion • 2 tsp extra virgin olive oil • 1 litre/34 fl oz vegetable stock • Lemon juice • 2 bunches of broad-leaf parsley 1. Peel the beetroot and use a slicer to cut into 24 thin slices. Place the slices on a baking tray with greaseproof paper. Rub them with rapeseed oil, and sprinkle with a pinch of salt. 2. Place the tray in a warm oven (200°C/390°F/Gas Mark 6) for about ten minutes, until the edges begin to curl. Turn the beetroot slices. After…

2 servings · 20 minutes • 200 g/7 oz chickpeas, tinned • 1½ tsp rapeseed oil, for frying • A pinch of sea salt • 50 g/1¾ oz sweetheart cabbage, finely chopped • 80 g/2¾ oz cherry tomatoes • ½ choggia beets, thinly sliced • ½ pomegranate, seeds • ½ red onion, finely diced Avocado dip • 1 small avocado • 2 tbsp fresh basil• 1 sprinkle of cayenne pepper • ¼ small red onion • 1 plum tomato • ½ clove of garlic • 1 date, without stone • 2 tbsp lemon juice • 1 sprinkle of sea salt 1. Drain and dry the chickpeas. Fry them in a pan in the rapeseed oil until golden. Sprinkle with sea salt. 2. Prepare the vegetables. 3. Make the dip by…

2 servings · 30 minutes • ½ red onion • 1 tsp extra virgin olive oil • 1 red pepper • ½ red chilli • 2 tsp sea salt • 1 tin of chopped tomatoes • ½ l/17½ fl oz vegetable stock • ½ sprig of thyme • ½ tbsp cold-pressed rapeseed oil • Ground black pepper Horseradish cream • 50 ml/1¾ fl oz skyr • ½ tbsp cold-pressed rapeseed oil • ½ piece horseradish, finely grated • Sea salt • Crushed white pepper • A drizzle of clear honey Serve with • Watercress • 2 slices of rye bread 1. Slice the onion and sauté in olive oil until soft. Cut the pepper and chilli into small pieces. Add to the pan, toss well, and add 2 tsp salt.…

2 servings · 20 minutes • 300 g/10½ oz tomatoes • 1 red pepper • 1 cucumber • 1-2 cloves of garlic • ½ onion • 4 slices of light wholemeal bread, day-old • 6 tsp extra virgin olive oil • 2 tbsp red or white wine vinegar • ½ tsp of ground chilli flakes • Sea salt • Black pepper, freshly ground • 1 small bunch of basil 1. Cut the tomatoes and peppers into cubes. 2. Cut the cucumber lengthwise, scrape out the seeds with a teaspoon and cut the cucumber into slices. 3. Press the garlic and dice the onion. 4. Now, mix everything with the bread, oil and vinegar, and season with chilli flakes, salt and pepper. Strain the soup and refrigerate. 5. When you are…

2 servings · 30 minutes • 100 g/3½ oz kale, finely chopped • 25 g/1 oz green olives, finely chopped • 1 tbsp pumpkin seeds, roasted • 2 tsp lime juice • 2 tsp olive oil • Sea salt • Black pepper, freshly ground • 2 large slices of wholemeal bread • A few drops of vinegar • 2 eggs, med/lg • 1 ripe avocado • A little lime juice 1. Mix the kale, olives and pumpkin seeds, and then add the lime juice, olive oil, salt and pepper. 2. Toast the bread. 3. Bring a pot of lightly salted water to the boil. Add a few drops of vinegar and allow the water to simmer. 4. Crack an egg into a cup before pouring it into the pan. Use…

2 servings · 20 minutes • 1 yellow onion • 2 cloves of garlic • 4 slices of fresh ginger • ½ tsp chilli flakes • 4 tsp extra virgin olive oil • 800 ml/28¼ fl oz vegetable stock • 200 g/7 oz red pepper • 200 g/7 oz black cabbage or savoy cabbage • 2 sticks of celery• 80 g/2¾ oz tinned white beans • ½ fresh red chilli 1. Coarsely dice the onion and finely dice the garlic and ginger. Fry until soft and tender in olive oil, add chilli flakes and dilute with stock. 2. Cut the peppers into sticks, the cabbage into cubes and the celery into slices. Add them to the soup with a little salt and simmer for five minutes. Add the beans and…

2 servings · 30 minutes • 2 leeks • ½ red chilli • 200 g/7 oz butternut squash or hokkaido pumpkin (net weight) • 2 unwaxed oranges • 1 unwaxed lime • 2 tsp of grated ginger • ½ tin of peeled tomatoes • 100 ml/3½ fl oz coconut milk • 100 ml/3½ fl oz skimmed milk • 1 large red onion • 2 carrots • 4 tsp extra virgin olive oil • Sea salt and a pinch of black pepper• 4 pecan nuts • 4 tbsp of pumpkin seeds • A bouquet of fresh chervil or coriander 1. Cut the leeks into rings, rinse and drain them. Cut the chilli into slices, and the onion and carrots into cubes. 2. Sauté the onion, leeks and chilli in oil until…

2 servings · 30 minutes • 50 g/1¾ oz wild black rice, alternatively black quinoa • 40 g/1½ oz unsalted peanuts • Sea salt • 300 g/10½ oz Chinese cabbage, white cabbage, savoy cabbage or sweetheart cabbage • 2 tsp peanut butter • 2 tsp finely grated ginger• 1 tbsp soy sauce • 1 tbsp lemon juice • 2 tsp clear honey • 2 tsp extra virgin olive oil 1. Cook the rice according to the package instructions. 2. Lightly toast the nuts in a dry frying pan and sprinkle with salt. 3. Finely chop the cabbage. 4. Whisk the peanut butter, ginger, soy, lemon, honey and oil to make a dressing. 5. Arrange the cabbage with the rice, nuts and dressing. Nutritional content per serving:Energy: 347 kcal · Protein:…

2 servings · 30 minutes • 150 g/5¼ oz broccoli • ½ tbsp parsley • ½ tsp fresh red chilli • 1½ tbsp chickpea flour or wheat flour • 1 tbsp milk • 100 g/3½ oz breadcrumbs • 1 tsp sea salt • ½ tsp black pepper, freshly ground • 25 g/1 oz coconut oil for frying Quinoa salad • 100 g/3½ oz quinoa, dry weight • 200 g/7 oz carrots • 125 g/4½ oz spring onions • 1 bunch of parsley• 50 g/1¾ oz chickpeas, preferably tinned • 50 g/1¾ oz edamame beans, frozen • 1 tbsp black olives • ½ tbsp extra virgin olive oil • ½ tsp sea salt 1. Boil the broccoli for two minutes. Drain well in a sieve before blending or chopping. 2. Chop…