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Almond lentil stew recipe
 This easy vegetarian lentil stew is served with cherry tomatoes and cinnamon-flavoured almonds. This meal is low calorie and if served as four portions provides 351 kcal, 20g protein, 37g carbohydrate (of which 7.5g sugars), 14g fat (of which 1.5g saturates), 11.5g fibre and 1.9g salt per portion. 2 tbsp olive oil, plus extra for frying the almonds1 carrot, chopped1 stalk celery, chopped1 onion, chopped1 turnip, chopped2 garlic cloves, chopped150g/5½oz baby button mushrooms, halved250g/9oz green lentils1.2 litres/2 pints vegetable stock1 bay leaf1 sprig rosemary4 sprigs thymehandful almonds1 tbsp ground cinnamon 10 cherry tomatoes, quartered 2 tbsp olive oil, plus extra for frying the almonds 1 carrot, chopped 1 stalk celery, chopped 1 onion, chopped 1 turnip, chopped 2 garlic cloves, chopped 150g/5½oz baby button mushrooms, halved 250g/9oz green lentils 1.2 litres/2 pints vegetable stock 1 bay leaf 1 sprig rosemary 4 sprigs thyme handful almonds 1 tbsp ground cinnamon 10 cherry tomatoes, quartered Method Heat the olive oil in a large pan and fry the carrot, celery, onion and turnip until softened – about five minutes.Add the garlic and mushrooms. Fry for a further five minutes.Add the lentils to the pan. Pour over the stock and add the herbs. Bring to the boil, then reduce the heat and simmer for 45 minutes.Just before the end of the cooking time for the stew, in another pan, fry the almonds in a splash of olive oil with the cinnamon for two minutes.Add the cherry tomatoes and warm through.Serve the lentil stew with the almonds and tomatoes. Heat the olive oil in a large pan and fry the carrot, celery, onion and turnip until softened – about five minutes. Heat the olive oil in a large pan and fry the carrot, celery, onion and turnip until softened – about five minutes. Add the garlic and mushrooms. Fry for a further five minutes. Add the garlic and mushrooms. Fry for a further five minutes. Add the lentils to the pan. Pour over the stock and add the herbs. Bring to the boil, then reduce the heat and simmer for 45 minutes. Add the lentils to the pan. Pour over the stock and add the herbs. Bring to the boil, then reduce the heat and simmer for 45 minutes. Just before the end of the cooking time for the stew, in another pan, fry the almonds in a splash of olive oil with the cinnamon for two minutes. Just before the end of the cooking time for the stew, in another pan, fry the almonds in a splash of olive oil with the cinnamon for two minutes. Add the cherry tomatoes and warm through. Add the cherry tomatoes and warm through. Serve the lentil stew with the almonds and tomatoes. Serve the lentil stew with the almonds and tomatoes.
Dukkah recipe
 The traditional use for dukkah is as a dip – it is especially good with hard-boiled eggs and red peppers. Use as a seasoning to sprinkle over grilled vegetables, meat and fish or mix with oil and brush over hot flatbreads. 75g/2¾oz nuts 2 tbsp coriander seeds1 tbsp cumin seeds½ tsp fennel seeds30–50g/1–1¾oz sesame seeds, to taste1½ tsp sea salt flakes 75g/2¾oz nuts 2 tbsp coriander seeds 1 tbsp cumin seeds ½ tsp fennel seeds 30–50g/1–1¾oz sesame seeds, to taste 1½ tsp sea salt flakes Method Preheat the oven to 180C/160C Fan/Gas 4. Put the nuts on a baking tray and toast in the oven. Tip into a small food processor. Toast the coriander and cumin seeds on the baking tray or in a frying pan on the hob for a couple of minutes, until the smell of their fragrant oils is released by the heat. Add to the nuts. Toast the sesame seeds in the same way for a couple of minutes, until they are lightly brown. Add to the nuts along with the sea salt. Pulse the mixture in the food processor until it is a rough, sandy texture rather than a paste. Store in a jar in a cool place. Preheat the oven to 180C/160C Fan/Gas 4. Put the nuts on a baking tray and toast in the oven. Tip into a small food processor. Preheat the oven to 180C/160C Fan/Gas 4. Put the nuts on a baking tray and toast in the oven. Tip into a small food processor. Toast the coriander and cumin seeds on the baking tray or in a frying pan on the hob for a couple of minutes, until the smell of their fragrant oils is released by the heat. Add to the nuts. Toast the coriander and cumin seeds on the baking tray or in a frying pan on the hob for a couple of minutes, until the smell of their fragrant oils is released by the heat. Add to the nuts. Toast the sesame seeds in the same way for a couple of minutes, until they are lightly brown. Add to the nuts along with the sea salt. Toast the sesame seeds in the same way for a couple of minutes, until they are lightly brown. Add to the nuts along with the sea salt. Pulse the mixture in the food processor until it is a rough, sandy texture rather than a paste. Store in a jar in a cool place. Pulse the mixture in the food processor until it is a rough, sandy texture rather than a paste. Store in a jar in a cool place.
Rye crispbread recipe
 The traditional shape of these holey crispbreads comes from the time when they were stored on a pole over the fire to stay crisp, but an airtight container works, too. 300g/10½oz wholemeal rye flour, plus extra for dusting1 tsp salt½ tsp baking powder1 heaped tsp anise seeds or fennel seeds1 tsp honey30g/1oz butter, softened 300g/10½oz wholemeal rye flour, plus extra for dusting 1 tsp salt ½ tsp baking powder 1 heaped tsp anise seeds or fennel seeds 1 tsp honey 30g/1oz butter, softened 1 free-range egg whitemixture of seeds, such as caraway, anise, poppy, sesame 1 free-range egg white mixture of seeds, such as caraway, anise, poppy, sesame Method Preheat the oven to 200C/180C Fan/Gas 6.Put the flour in a large bowl. Add the salt, baking powder, anise seeds, honey and butter. Mix thoroughly, then start slowly adding 175ml/6fl oz water, stirring until you have a soft dough. Don’t worry if it’s a bit sticky, it will be fine once you start rolling.Generously flour a work surface and turn out the dough. Roll the dough out thinly. Cut out 20cm/8in rounds – you should get 6 - 8 rounds. Cut a small hole in the middle of the rounds.Place the rounds on 3 baking trays and prick the crispbreads all over with a fork.For the topping, whisk the egg white with 1 tablespoon water and brush over the crispbreads. Sprinkle with your choice of seeds and press down lightly. Bake for 12-15 minutes. Remove and leave to cool on a wirerack. Preheat the oven to 200C/180C Fan/Gas 6. Preheat the oven to 200C/180C Fan/Gas 6. Put the flour in a large bowl. Add the salt, baking powder, anise seeds, honey and butter. Mix thoroughly, then start slowly adding 175ml/6fl oz water, stirring until you have a soft dough. Don’t worry if it’s a bit sticky, it will be fine once you start rolling. Put the flour in a large bowl. Add the salt, baking powder, anise seeds, honey and butter. Mix thoroughly, then start slowly adding 175ml/6fl oz water, stirring until you have a soft dough. Don’t worry if it’s a bit sticky, it will be fine once you start rolling. Generously flour a work surface and turn out the dough. Roll the dough out thinly. Generously flour a work surface and turn out the dough. Roll the dough out thinly. Cut out 20cm/8in rounds – you should get 6 - 8 rounds. Cut a small hole in the middle of the rounds. Cut out 20cm/8in rounds – you should get 6 - 8 rounds. Cut a small hole in the middle of the rounds. Place the rounds on 3 baking trays and prick the crispbreads all over with a fork. Place the rounds on 3 baking trays and prick the crispbreads all over with a fork. For the topping, whisk the egg white with 1 tablespoon water and brush over the crispbreads. Sprinkle with your choice of seeds and press down lightly. For the topping, whisk the egg white with 1 tablespoon water and brush over the crispbreads. Sprinkle with your choice of seeds and press down lightly. Bake for 12-15 minutes. Remove and leave to cool on a wirerack. Bake for 12-15 minutes. Remove and leave to cool on a wirerack. Recipe tips If you fancy making bigger crispbreads then double the quantities and use a dinner plate to cut the crispbreads out.
Beetroot hummus recipe
 This vibrant and nutritious beetroot hummus is for great for dipping, or use as a filling for these vegan sandwiches. For this recipe you will need a food processor. 1 tsp cumin seeds250g/9oz cooked beetroot, drained and quartered400g tin chickpeas, drained and rinsed1 garlic clove, peeled1 tsp ground coriander½ tsp flaked sea salt, and to taste2 tbsp extra virgin olive oil2 tbsp fresh lemon juiceground black pepper 1 tsp cumin seeds 250g/9oz cooked beetroot, drained and quartered 400g tin chickpeas, drained and rinsed 1 garlic clove, peeled 1 tsp ground coriander ½ tsp flaked sea salt, and to taste 2 tbsp extra virgin olive oil 2 tbsp fresh lemon juice ground black pepper 1 slice sourdough breadgenerous dollop beetroot hummus (from above)handful watercress1 tsp mixed chopped nuts and/or seedsdrizzle tahini 1 slice sourdough bread generous dollop beetroot hummus (from above) handful watercress 1 tsp mixed chopped nuts and/or seeds drizzle tahini 1 slice wholegrain breadgenerous dollop of beetroot hummus (from above)2 tbsp kimchi 1 slice wholegrain bread generous dollop of beetroot hummus (from above) 2 tbsp kimchi 1 slice rye breadgenerous dollop beetroot hummus (from above)small handful sprouted lentils and/or beansfew parsley and/or mint leaves, torn drizzle olive oil 1 slice rye bread generous dollop beetroot hummus (from above) small handful sprouted lentils and/or beans few parsley and/or mint leaves, torn drizzle olive oil Method Toast the cumin seeds gently in a small dry frying pan for 2 minutes, stirring occasionally, then remove from the heat.Put the beetroot, chickpeas, garlic, coriander, salt and olive oil in a food processor. Add the cumin seeds and lemon juice and season well with freshly ground black pepper. Blitz until smooth. Check the seasoning to taste, adding a little more salt, pepper or lemon juice if needed, and blitz again.Use the hummus as a spread for sandwiches and wraps or as a dip. Keep covered in the fridge for up to 3 days, or freeze. Toast the cumin seeds gently in a small dry frying pan for 2 minutes, stirring occasionally, then remove from the heat. Toast the cumin seeds gently in a small dry frying pan for 2 minutes, stirring occasionally, then remove from the heat. Put the beetroot, chickpeas, garlic, coriander, salt and olive oil in a food processor. Add the cumin seeds and lemon juice and season well with freshly ground black pepper. Blitz until smooth. Check the seasoning to taste, adding a little more salt, pepper or lemon juice if needed, and blitz again. Put the beetroot, chickpeas, garlic, coriander, salt and olive oil in a food processor. Add the cumin seeds and lemon juice and season well with freshly ground black pepper. Blitz until smooth. Check the seasoning to taste, adding a little more salt, pepper or lemon juice if needed, and blitz again. Use the hummus as a spread for sandwiches and wraps or as a dip. Keep covered in the fridge for up to 3 days, or freeze. Use the hummus as a spread for sandwiches and wraps or as a dip. Keep covered in the fridge for up to 3 days, or freeze.
Low-FODMAP pepper and mozzarella pesto pasta recipe
 Simple, satisfying and packed with colourful veggies for an easy midweek meal. Make sure you use a vegetarian-friendly hard cheese if you’re cooking for vegetarians. 3 large peppers, deseeded and cut into chunks1 courgette, cut into chunks6 large tomatoes, quartered2 tbsp olive oil2 tsp mixed herbs300g/10½oz gluten-free pasta200g/7oz mozzarella, torn into piecesfreshly ground black pepper 3 large peppers, deseeded and cut into chunks 1 courgette, cut into chunks 6 large tomatoes, quartered 2 tbsp olive oil 2 tsp mixed herbs 300g/10½oz gluten-free pasta 200g/7oz mozzarella, torn into pieces freshly ground black pepper large bunch fresh basil, roughly choppedsmall handful fresh chives, roughly chopped50g/1¾oz pine nuts150ml/5fl oz olive oil1 lemon, zest and juice75g/2¾oz Parmesan (or a similar vegetarian hard cheese), grated large bunch fresh basil, roughly chopped small handful fresh chives, roughly chopped 50g/1¾oz pine nuts 150ml/5fl oz olive oil 1 lemon, zest and juice 75g/2¾oz Parmesan (or a similar vegetarian hard cheese), grated Method Preheat the oven to 190C/170C Fan/Gas 5.Put all the vegetables on a large baking tray and generously drizzle with oil, grind over some pepper and sprinkle with the mixed herbs. Roast for 30–40 minutes, until the veggies are soft.Meanwhile, to make the pesto, blend all the ingredients in a food processor.When the vegetables have been in the oven for about 15 minutes, cook the pasta according to the packet instructions.When the veggies are cooked, scatter over the mozzarella and stir through. Drain the pasta and mix with the veggies, then add pesto to taste. Preheat the oven to 190C/170C Fan/Gas 5. Preheat the oven to 190C/170C Fan/Gas 5. Put all the vegetables on a large baking tray and generously drizzle with oil, grind over some pepper and sprinkle with the mixed herbs. Roast for 30–40 minutes, until the veggies are soft. Put all the vegetables on a large baking tray and generously drizzle with oil, grind over some pepper and sprinkle with the mixed herbs. Roast for 30–40 minutes, until the veggies are soft. Meanwhile, to make the pesto, blend all the ingredients in a food processor. Meanwhile, to make the pesto, blend all the ingredients in a food processor. When the vegetables have been in the oven for about 15 minutes, cook the pasta according to the packet instructions. When the vegetables have been in the oven for about 15 minutes, cook the pasta according to the packet instructions. When the veggies are cooked, scatter over the mozzarella and stir through. Drain the pasta and mix with the veggies, then add pesto to taste. When the veggies are cooked, scatter over the mozzarella and stir through. Drain the pasta and mix with the veggies, then add pesto to taste. Recipe tips Store any leftover pesto in a screw-top jar in the fridge; it will keep for up to a week.
Blackberry and apple crumble smoothie recipe
 Mix up this high-protein fruit smoothie, with oats and almonds, for a fibre-filled start to the day. Equipment and preparation: For this recipe you will need a blender that can crush ice. If your blender cannot crush ice you will need to defrost the berries. With a GI of 45 this meal is high protein, low GI. 300g/10½oz frozen mixed berries 1 apple, cored and sliced200ml/7floz semi-skimmed milk150g/5½oz fat-free natural yoghurt25g/1oz porridge oats, with extra fibre10g/¼oz flaked almonds 300g/10½oz frozen mixed berries 1 apple, cored and sliced 200ml/7floz semi-skimmed milk 150g/5½oz fat-free natural yoghurt 25g/1oz porridge oats, with extra fibre 10g/¼oz flaked almonds Method Place the berries, apple, milk, yoghurt, oats and nuts in a blender and blend until smooth. Add 75-100ml/2½-3½floz cold water, a little at a time, to achieve a smooth consistency and blend again. Pour into glasses and serve. Place the berries, apple, milk, yoghurt, oats and nuts in a blender and blend until smooth. Place the berries, apple, milk, yoghurt, oats and nuts in a blender and blend until smooth. Add 75-100ml/2½-3½floz cold water, a little at a time, to achieve a smooth consistency and blend again. Add 75-100ml/2½-3½floz cold water, a little at a time, to achieve a smooth consistency and blend again. Pour into glasses and serve. Pour into glasses and serve. Recipe tips If making for the following day, keep in the fridge and add extra water or milk as the oats will continue to thicken as the smoothie stands. Use any frozen fruit you fancy for quick smoothies – it’s much cheaper than fresh.
Kale smoothie recipe
 A really simple but very refreshing smoothie, packed with fruity goodness and fibre! You will need a blender to make this recipe. 40g/1½oz fresh kale, washed well and any tough stalks removed1 apple, quartered and thickly sliced (unpeeled)½ mango, peeled and thickly sliced (around 115g/4oz mango flesh)1 lime, finely grated zest and juice only6 ice cubes 40g/1½oz fresh kale, washed well and any tough stalks removed 1 apple, quartered and thickly sliced (unpeeled) ½ mango, peeled and thickly sliced (around 115g/4oz mango flesh) 1 lime, finely grated zest and juice only 6 ice cubes Method Put all the ingredients in a blender. Add roughly 100ml/3½fl oz water and blitz until smooth. Add a little extra water if needed until you reach the right consistency. Pour into two tumblers and serve. Put all the ingredients in a blender. Add roughly 100ml/3½fl oz water and blitz until smooth. Put all the ingredients in a blender. Add roughly 100ml/3½fl oz water and blitz until smooth. Add a little extra water if needed until you reach the right consistency. Pour into two tumblers and serve. Add a little extra water if needed until you reach the right consistency. Pour into two tumblers and serve. Recipe tips Use frozen mango instead of the fresh if you like, or try swapping for other tropical fruit such as pineapple or papaya. If using frozen fruit, you can reduce the number of ice cubes to 2–3.
Creamed spinach pasta recipe
 This creamy spinach pasta is rich and indulgent but also jam-packed with healthy spinach. It comes together in no time, for a quick and easy weeknight dinner. 200g/7oz dried pasta 2 tbsp extra virgin olive oil2 large garlic cloves, finely chopped½ tsp dried chilli flakes (optional)300g/10½oz baby spinach100g/3½oz mascarpone100g/3½oz single creampinch ground nutmeg30g/1oz Parmesan (or similar vegetarian hard cheese), grated, plus extra to servesalt and freshly ground black pepper 200g/7oz dried pasta 2 tbsp extra virgin olive oil 2 large garlic cloves, finely chopped ½ tsp dried chilli flakes (optional) 300g/10½oz baby spinach 100g/3½oz mascarpone 100g/3½oz single cream pinch ground nutmeg 30g/1oz Parmesan (or similar vegetarian hard cheese), grated, plus extra to serve salt and freshly ground black pepper Method Cook the pasta in boiling salted water according to the packet instructions until al dente.Meanwhile, heat the olive oil in a frying pan over a medium heat.Add the garlic and chilli flakes (if using) and cook, stirring, for 1 minute.Add the spinach and cook for 2–3 minutes, stirring frequently, until wilted.Add the mascarpone, cream and nutmeg and season generously with salt and pepper. Bring to a simmer then remove the pan from the heat and stir in the Parmesan.Drain the pasta, reserving some of the cooking water. Add the pasta to the sauce, with a ladleful of the pasta cooking water, and stir over a low heat until the pasta is well coated and glossy.Serve with extra Parmesan and freshly ground black pepper. Cook the pasta in boiling salted water according to the packet instructions until al dente. Cook the pasta in boiling salted water according to the packet instructions until al dente. Meanwhile, heat the olive oil in a frying pan over a medium heat. Meanwhile, heat the olive oil in a frying pan over a medium heat. Add the garlic and chilli flakes (if using) and cook, stirring, for 1 minute. Add the garlic and chilli flakes (if using) and cook, stirring, for 1 minute. Add the spinach and cook for 2–3 minutes, stirring frequently, until wilted. Add the spinach and cook for 2–3 minutes, stirring frequently, until wilted. Add the mascarpone, cream and nutmeg and season generously with salt and pepper. Bring to a simmer then remove the pan from the heat and stir in the Parmesan. Add the mascarpone, cream and nutmeg and season generously with salt and pepper. Bring to a simmer then remove the pan from the heat and stir in the Parmesan. Drain the pasta, reserving some of the cooking water. Drain the pasta, reserving some of the cooking water. Add the pasta to the sauce, with a ladleful of the pasta cooking water, and stir over a low heat until the pasta is well coated and glossy. Add the pasta to the sauce, with a ladleful of the pasta cooking water, and stir over a low heat until the pasta is well coated and glossy. Serve with extra Parmesan and freshly ground black pepper. Serve with extra Parmesan and freshly ground black pepper.
Courgette pasta recipe
Creamy courgette pasta with peas A simple courgette pasta that will get you on your way to 5-a-day. You can substitute the Wensleydale cheese for whatever cheese you have. 1 tbsp olive oil½ red onion, finely chopped1 garlic clove, finely chopped or grated1 courgette, diced85g/3oz frozen peas, defrosted under cold running water110g/3½oz wensleydale cheese, grated100ml/3½fl oz double creamhandful fresh flatleaf parsley, chopped140g/5oz whole wheat pasta, cooked according to the packet instructions, drainedsalt and freshly ground black pepper 1 tbsp olive oil ½ red onion, finely chopped 1 garlic clove, finely chopped or grated 1 courgette, diced 85g/3oz frozen peas, defrosted under cold running water 110g/3½oz wensleydale cheese, grated 100ml/3½fl oz double cream handful fresh flatleaf parsley, chopped 140g/5oz whole wheat pasta, cooked according to the packet instructions, drained salt and freshly ground black pepper Method Heat the oil in a large pan and gently fry the red onion, garlic and courgette for a few minutes, to soften. Stir in the peas and heat for a few minutes, to warm through.Stir in the cheese and then add the cream. Season with salt and pepper. Heat gently for a further 4-5 minutes, add most of the parsley and the pasta at the end. Transfer to a serving bowl or plate and serve immediatedly, garnished with the remaining parsley. Heat the oil in a large pan and gently fry the red onion, garlic and courgette for a few minutes, to soften. Stir in the peas and heat for a few minutes, to warm through. Heat the oil in a large pan and gently fry the red onion, garlic and courgette for a few minutes, to soften. Stir in the peas and heat for a few minutes, to warm through. Stir in the cheese and then add the cream. Season with salt and pepper. Heat gently for a further 4-5 minutes, add most of the parsley and the pasta at the end. Transfer to a serving bowl or plate and serve immediatedly, garnished with the remaining parsley. Stir in the cheese and then add the cream. Season with salt and pepper. Heat gently for a further 4-5 minutes, add most of the parsley and the pasta at the end. Transfer to a serving bowl or plate and serve immediatedly, garnished with the remaining parsley.