This vegan bolognese replaced our meat version many moons ago, it freezes well and has the same comforting appeal of any good bolognese. This is an easy mid-week meal swap for a more plant based diet that carnivores and vegans alike can enjoy.

Whilst the glory of this soup is given to the pea, it is the the combination of the sweetness of the pea and the bitterness of the spinach that gives this soup is satisfying complexity and nutritional superpowers. Prized by Popeye, Spinach has an impressive array of minerals in its arsenal as its high in Iron, Magnesium and Folate. However in its raw form, spinach contains oxalates that can bind to calcium and iron in the stomach, interfering with their absorption and potentially leading to nutritional deficiency if consumed in high amounts… This is one concern with regular green juicers!

In my humble opinion, little beats the flavour of cooked spinach, with the added benefit that once cooked you can easily consume vast amounts of the stuff!

This time of year we all need something comforting to return to as the nights draw in and this chilli really hits the spot. Packed with punch and flavour, you won’t miss the meat and will be well on your way to your 5-a-day! A favourite with the whole family in our household… I make this chilli mild so feel free to add a tsp or two of cayenne pepper to spice it up!

Mean Black Bean Chilli - winter warmers

 

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Prep time

10 mins

Cook time

25 mins

Total time

35 mins

 

This recipe tastes better with age so if you can make it ahead the night before or earlier in the day it will give the flavours chance to sink in. You can also cook rice ahead as long as you cool it immediately, refrigerate and reheat appropriately so when you come to eat the meal it will only take 5-10 minutes to make sure everything is piping hot!

Author: Radianthealthnt

Serves: 6

Ingredients

• 2 onions finely chopped
• 2 onions finely chopped
• 2 medium sized carrots finely sliced and quartered
• 2 medium sized carrots finely sliced and quartered
• 4 garlic cloves crushed
• 4 garlic cloves crushed
• 1 tablespoon of mild chilli powder
• 1 tablespoon of mild chilli powder
• 2 tsp paprika
• 2 tsp paprika
• 1 tsp honey
• 1 tsp honey
• 2 cap full of balsamic vinegar
• 2 cap full of balsamic vinegar
• 2 tsp cumin
• 2 tsp cumin
• 2 cans of 400g chopped tomatoes
• 2 cans of 400g chopped tomatoes
• 2 tins of black beans
• 2 tins of black beans
• Half a tin of sweetcorn
• Half a tin of sweetcorn
• 2 tbsp tomato paste
• 2 tbsp tomato paste
• 1 tsp bouillon powder
• 1 tsp bouillon powder
• Dash water

Instructions

1. Saute the onion and carrot over a low heat until softened (around 5 minutes)
2. Add crushed garlic and saute for a further minute before adding the spices, bouillon, honey and balsamic vinegar
3. Take off the heat and mix spices into the onion and carrot for even coverage
4. Add 2 x tins of chopped tomatoes, tomato paste, ½ tin of sweetcorn and 2 x tins of drained black beans
5. Mix well and add a dash of water if needed to ensure beans are covered
6. Simmer over a medium/low heat for 20-25 minutes
7. Serve with rice & feta cheese crumbled on top, yum!

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Nutrition doesn’t have to be expensive. Humble vegetables like the carrot don’t cost the earth and organic becomes a more viable option. As a family, we don’t eat a wholly organic diet, but I do choose some key fruit and vegetables that get the biggest hit of pesticides (check out the dirty dozen list of foods).

This simple organic soup is delicious, quick and costs less than a £1.00 to make. It’s naturally low in calories and high in Beta Carotene, great for little budding Peter and Lily rabbits!

Organic carrot & coriander

 

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Prep time

10 mins

Cook time

25 mins

Total time

35 mins

 

Author: Radianthealthnt

Serves: 4

Ingredients

• 1 onion, chopped
• 1 tsp ground coriander
• 1 medium potato, chopped
• 1 Bouquet garni
• 600g carrots, peeled and chopped
• 1L chicken stock (or to your preferred consistency)
• handful of fresh coriander

Instructions

1. Fry the onion in a little oil for 5 minutes, until softened
2. Stir in the chopped potato and ground coriander, mix together
3. Add the carrots, bouquet garni and stock.
4. Bring to the boil, reduce the heat and cook for 25 minutes or until tender
5. Tip into food processor and blitz until smooth
6. Finely chop the coriander and sprinkle to serve

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The truth is pasta sauce from a jar just IS NOT the same as fresh, its likely to contain hidden nasties like excess sugar and it’s basically a rip off.

In this recipe, I use a basic tomato and basil base and supercharge it with butter beans and spinach for a filling lunch or quick supper.

The whole meal should be ready in under 10 minutes and is super inexpensive to make.

Supercharge your pasta sauce

 

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Prep time

2 mins

Cook time

8 mins

Total time

10 mins

 

Author: Radianthealthnt

Serves: 2

Ingredients

• 1 small red onion finely chopped
• 3 garlic cloves, crushed
• 1 pack of 500g passata
• Handful of fresh basil, chopped
• Two handfuls of spinach, roughly chopped
• 1 can of butter beans, drained
• Salt and pepper
• Parmesan, if desired
• 250g Gluten free pasta

Instructions

1. Pop pasta on to cook
2. Saute the onion for a few minutes over a medium heat and add the crushed garlic for a further minute
3. Add your passata and mix with onion and garlic
4. Add your finely chopped basil , salt and pepper to taste
5. Cook for a further minute, bubbling gently.
6. Add your butter beans and roughly chopped spinach and stir in carefully.
7. Cook for a further 5 minutes on a medium/low until the beans and pasta are cooked
8. Serve with a garnish of basil and a sprinkling of parmesan

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This coleslaw is so vibrant, filling and tingling with fresh flavours and crunch. It makes a delicious and sophisticated accompaniment to a lunch or light dinner.

It is also super inexpensive and simple to make, the process is much quicker with the aid of a food processor!

Super healthy coleslaw

 

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Prep time

10 mins

Total time

10 mins

 

Author: Radianthealthnt

Serves: 6

Ingredients

• Half a red cabbage, outer leaves and stalk removed
• 2 green apples, cored and peeled
• 2 large carrots, peeled
• ½ small red onion peeled
• 2 tablespoons dijon mustard
• 1 garlic clove, crushed
• 1 teaspoon of honey
• 5 tablespoons of olive oil
• 3 tablespoons of white wine vinegar
• Freshly chopped nuts and dried cranberries or blueberries to garnish
• Handful of freshly chopped coriander

Instructions

1. In your food processor, shred the cabbage and grate the carrots, apples and onion. Transfer to a bowl
2. Mix the mustard, garlic, honey, olive oil and white wine vinegar together in a jug and mix to combine.
3. Pour over the salad and incorporate the mix by hand.
4. Sprinkle your fresh coriander and nuts/fruit garnish on top

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As part of my fabulous fish series I am releasing some of our favourite fishy recipes that are packed full of flavour and the under-consumed essential fat Omega 3.

Omega 3 is classified as an essential fat in our diet as it is needed for many normal physiological processes and it has been shown to benefit our mental health, heart health and even your skin and hair!

This curry is a firm favourite in many top restaurants but it is so easy to get these vibrant flavours at home and it transforms fish from dry and bland into moist and succulent.

The NHS recommends we get at least 2 portions of fish a week. Get yours today with this delicious quick curry!

Fabulous fish: goan fish curry

 

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Prep time

10 mins

Cook time

20 mins

Total time

30 mins

 

Author: Radianthealthnt

Serves: 4

Ingredients

• 1 onion
• thumb-sized piece ginger, finely grated
• 3 garlic cloves, crushed
• 1 tsp tumeric
• 1 small red chilli, shredded (deseeded if you don't like it too hot)
• 2 tbsp lemongrass paste
• 1 heaped tbsp medium curry powder
• 1 tsp honey
• small bunch coriander, stems finely chopped
• 400g can coconut milk
• 2 tbsp bouillion stock
• 600g salmon or cod fillet (firm thick fish)
• 1 packet of prawns
• Lime
• Rice to serve

Instructions

1. Heat some coconut oil in a large pan, soften the onion for 5-10minutes over a medium-low heat. Add the other aromatics: garlic, ginger, chilli and spices for a further minute, add the honey.
2. Add the coriander stems, coconut milk and 2 tbsp stock, then bring to a simmer.
3. Bring the sauce to bubble, then turn down to medium heat and add in your white fish for 5 minutes, then add your prawns for a further 2 minutes or until the fish is cooked through.
4. Sprinkle with coriander and squeeze lime before serving.

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This is such a simple dish and it combines so many fresh flavours to make for a nourishing winter meal. I got a thumbs up from my 3 year old and a very happy husband this Sunday due to this

The key to these meatballs is to get the best quality meat from your butchers, with fresh mint and an assortment of Mediterranean veg, serve with a fresh green salad to make sure you get your 5-a-day!

This meal literally just melts in your mouth with moist meatballs and flavourful veg bursting with fresh, sweet flavour. The cherry tomatoes disintegrate into a fabulous tomatoey sauce to mop up your chips with. Yum x

Minted Lamb traybake

 

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Prep time

10 mins

Cook time

40 mins

Total time

50 mins

 

Tip: you can make these meatballs a day ahead and keep them in the fridge to make this meal even quicker!

Author: Radianthealthnt

Serves: 4

Ingredients

• 400g lamb mince
• 70g fresh breadcrumbs (we used GF)
• 1 egg
• 2 white onions
• Handful mint, chopped
• 2 large potatoes chopped into wedges
• 2 courgettes cut into batons
• 14 cherry tomatoes
• 2 TBSP olive oil
• Feta cheese to crumble, if desired
• Yoghurt, to serve
• (Feel free to add your favourite veg such as aubergine)

Instructions

1. Heat the oven to 180C.
2. Mix the mince, breadcrumbs, egg and seasoning in a bowl, add in half a grated onion and half of your chopped mint. Shape into 8 balls.
3. Cut the remaining onion into wedges, add the potatoes, lamb balls, courgettes and cherry tomatoes into a tray.
4. Drizzle with olive oil and seasoning
5. Bake for 20 minutes and turn everything, then continue to bake for another 20 minutes until lamb is cooked and vegetables are tender.
6. Sprinkle with feta and some chopped mint, season and serve!

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Chicken Korma is typical comfort food and tis the season for it. Everyone seems to be getting sick and when we get ill, our body needs more protein to repair itself as well as lots of antioxidants and vitamins!

This gloriously smooth and creamy sauce with tender pieces of chicken is easy to eat and digest and packed full of bug-fighting herbs and spices! It is also an easy-to-make recipe that will keep your whole family happy. I recently cooked this for my 3yo and her 5yo friend with clean plates all round!

This recipe is naturally mild, but bursting with aromatic spices – just add in extra chilli (or seeds) if you like it a little hotter! We had ours with home-made oven chips, rice and a big side of green veg.

Enjoy!x

Creamy dairy-free Chicken Korma

 

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Prep time

15 mins

Cook time

20 mins

Total time

35 mins

 

Author: Radianthealthnt

Serves: 4

Ingredients

• 3 butcher's chicken breast (or 4 supermarket breasts)
• 2 brown onions, finely chopped
• 5 garlic cloves, crushed
• 1 red chilli, deseeded and finely chopped
• Thumb size piece of ginger, finely grated
• 1 tsp ground cardamom
• 2 tsp ground cumin
• 1 tsp turmeric
• 1 tablespoon garam masala powder
• 1 tbsp honey
• 1 teaspoon of bouillion stock powder in 120ml hot water
• 1 tin of coconut milk (I prefer Pride as it has a higher coconut content than the mainstream brands)
• 1 sachet of coconut cream, soaked in hot water to soften the packet
• 1 tablespoon cornstarch
• Optional (strands of saffron soaked in a little hot water)
• Fruit optional (raisins, banana for extra texture and flavour)
• Rice or home-made chips to serve and a green salad or vegetables

Instructions

1. Place the onions in a little olive oil and sweat out over a medium heat, being careful not to burn for 10 minutes, add in the grated ginger, chilli and crushed garlic for a few minutes more until aromatic
2. Add your coriander, cardamom, cumin, turmeric and garam masala to the onion and mix well to combine
3. Add the honey, coconut milk and softened coconut cream and 120ml of veg stock and saffron if using: mix to combine the flavours
4. Mix in the cornstarch and simmer over a medium heat for 5-10 minutes until thickened
5. Take the sauce off the heat and blend until smooth in your food processor
6. Drain the sauce from the food processor into the pan using a sieve to remove any bits and return the smooth sauce to the pan
7. You can now freeze the sauce until needed or add chicken breast chunks and cook over a medium heat for 5-10 minutes until hot all the way through

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In this latest series, I will be posting recipes to tempt you (and other family members) to try out some fabulous fish recipes. Oily fish is an important source of essential fat, such as Omega 3 which can improve joint health, brain function and even your skin and hair!

We’ve known about essential fats since the 1920’s but the bit that people may forget is that if you do not consume them, your body cannot synthesise them and therefore you are likely to be deficient.

Deficiency have been linked to mood disorders, such as depression and anxiety, joint pain and the loss of integrity of your mucous membranes, so flaky skin and lacklustre hair.

Whilst we all tend to know we should be eating more Omega 3 in our diet, it can be hard to find creative ways to get your family to love fish. This is a tried and tested recipe that wins time and time again, it’s simple, quick and tingles the taste buds with this Thai dish.

Enjoy! x

Fabulous fish: Thai salmon fishcakes

 

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Prep time

10 mins

Cook time

10 mins

Total time

20 mins

 

Author: Radianthealthnt

Serves: 4

Ingredients

• 3 boneless, skinless salmon fillets chopped into chunks
• 2 tbsp Thai paste
• thumb-size piece fresh root ginger, grated
• 1 tsp soy sauce
• 1 bunch coriander, half chopped, half leaves picked
• Lime wedge to serve

Instructions

1. Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander.
2. Pulse until roughly minced.
3. Tip out the mix and shape into 4 burgers.
4. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
5. Squeeze over the lime and serve with fresh green veggies and rice if you wish.

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