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lighter meal ideas
Whether it’s for speed and ease, or because you fancy something a little lighter, I find that a comforting bowl of soup or a fragrant salad packs all the flavour and satisfaction of a larger meal. Be it summer or winter, soups are one of my go-to meals and they are perhaps one of the best ways to celebrate foods in season, be that a hydrating one in the summer – see my Cucumber Gazpacho or Green Soup, or a hearty winter soup – Mushroom, Thyme & Walnut or Kale, Bean & Pistachio. Salads, too, offer brilliant seasonal variety and certainly shouldn’t be reserved for summer – Warm Jerusalem Artichoke Salad or Spiced Chickpea, Kale & Squash Salad.
light meals
Amelia’s Favourite Breakfast
This is my favourite option, and one that I must have at least 5 days a week. It’s nutritious, filling and sets me up for…
Herby Green Omelette
This is a super-fast breakfast, filled with fresh herby greens.
Egg Breakfast Salad
New ways of enjoying eggs are always welcome at breakfast – I hope you like this salad version as much as I do.
Sweet Potato Toasts with Scrambled Tofu
Yes, sweet potato toast really does work! Naturally gluten-free and delicious toast with minimal effort.
Courgette and Sweetcorn Fritters with a Yoghurt & Herb Dip
Fritters are a brilliant way of using up odds and ends, gluts of vegetables, or reimagining leftovers. They also freeze well…
Breakfast pizza
Pizza – for breakfast!?’ Yes! And it’s not all that strange when you consider the ingredients
Golden Tahini Dressing
This is a beautifully creamy, quick and versatile sauce that I drizzle over simple salads, fish, chicken, roasted vegetables…
Roasted Pumpkin Houmous
If pumpkin is out of season, this recipe will work just as well with butternut squash.
Steamed Greens
This doesn’t quite feel like a recipe, but it’s one of my favourite ways to enjoy greens.
Store-cupboard Salad
A really handy meal idea for moments when it feels like the fridge is almost empty and you’ve not yet had a chance to…
Store-cupboard Pasta
This recipe is a really handy one to have up your sleeve for moments when you’re ravenous and need a quick meal on the…
Heritage Tomato Salad
To make this salad as delicious as it can possibly be, it’s important to use the ripest tomatoes you can find.
Soup for the Soul
My plant-based version of the classic chicken and lemon soup. Here, chickpeas provide the protein and give a deliciously…
One-Tray Roasted Winter Salad
Roasted salads are a total game-changer for me. However sceptical you may be – just give it a go. The textures soften and…
Salmon Soba Noodle Salad
This is a versatile and robust salad that you can make using any protein and vegetables that you have. Soba noodles are…
Egg ‘Muffins’
They are fluffy and light and a lovely way to feed a busy breakfast bunch AND they are great hot, warm or cold. Play around…
Winter Buddha Bowl
Buddha bowls are a really simple way to prepare a meal that is balanced, vibrant, healthy and diverse with plenty of…
Turmeric Socca with Cucumber, Pepper & Tahini Salad
Turmeric is a powerful herb considered to have antiviral, antibacterial, antioxidant as well as anti-inflammatory…
Kale & Bean Soup with Pistachio & Lemon Pistou
This is a clean and simple kale soup that holds its own alone but comes alive with a tangy fresh pistachio and lemon pistou…
Green Shakshuka
The ubiquitous brunch staple of red shakshuka gets a sensational spicy green make over here, with some of my favourite…
Spicy Roasted Tomato & Lentil Soup
Hands down, this is one of my favourite soups and I’ve been making it for years, as many of my clients will attest to as it…
Carrot & Turmeric Soup
get quite passionate about this soup. I remember when I first made it, I felt excited by just how powerful the ingredients…
Spicy Thai Chicken Broth
This broth provides an exquisite array of colour with a deliciously spicy kick, alongside a hefty dose of essential…
Pumpkin Dahl Soup
A big, comforting, fragrant bowl of dhal on a wintery day is always a treat. This one, made with seasonal pumpkin (autumn),…
Warming Chicken & Pumpkin Soup
This is a treasured recipe – I’ve been making it for many years and it still remains a favourite. Chicken soup has been used…
Lentil, Beetroot & Hazelnut Salad with Ginger Dressing
Nourish your body with this hearty salad complete with a warming ginger dressing. Lentils provide protein, essential…
Warm Jerusalem Artichoke Salad
This warm salad is both filling and delicious. Jerusalem artichoke is a little like a potato but more nutty, earthy and…
Kale & Mushroom Muffins
These are really simple to whizz up and make a great brunch to serve to friends and guests. Mushrooms provide fibre which is…
Asian Chicken Pot Noodle
This is a fun way to make a healthier version of the pot noodle. It’s a quick, portable lunch - so long as you can get…
12 Favourite Things on Toast
Here are a few ideas of delicious and nutritious toppings for toast that can be enjoyed for a leisurely breakfast, speedy…
Beetroot, Rosemary and Walnut Soda Bread
This is a different way to use beetroot and I think it’s pretty lovely to see a pink loaf of bread. Beetroots offer vitamins…
Green ‘Wake me up’ Broth
This broth can be enjoyed it at any time of day for a natural energy burst. Asparagus contains vitamins, minerals and fibre…
Asian Salmon Burgers
These salmon burgers are zingy and tangy with Omega-3 fatty acids, EPA and DHA, which help to maintain our health and…
Chickpea & Aubergine Salad
Chickpeas are a starchy carbohydrate, but they also contain protein. They are a brilliant substitute for meat, as…
Crisp Apple & Fennel Winter Salad with Turmeric Dressing
Salads aren't just for summer! As the seasons change, I continue trying to find ways to include them in my diet. This salad…
Poached Thai Salmon & Pak Choi
This is a failsafe, light (but satisfying) meal. Poached salmon is not only tender and delicious, but also contains the…
Jerusalem Artichoke, Chestnut & Celeriac Puree
The rich, sweet and nutty joys of Jerusalem artichoke partner wonderfully with chestnut and celeriac for this puree – it’s…
Spiced Chickpea, Kale & Squash (or Pumpkin) Salad
This is a hearty salad, packed with flavour and goodness - it takes a little time to prepare but is a meal in itself, and is…
Celeriac Rösti
During the winter months root vegetables are the stars of the show. Usually I mash celeriac or have it in soups but once I…
Herby Green Bread
This green bread is more cakey than bready in texture due to the gluten free flour (I haven’t tried it with regular flour…
Butternut ‘Squashetti’ with Sage & Pine Nuts
This is a classic Italian flavour pairing of butternut squash, sage and pine nuts and it’s a dream. Squash contains many…
Wild Rice Purple Salad
This is a stunning winter grain salad with nutty wild rice. If the bitter radicchio or chicory are hard to find, red cabbage…
Roasted Cauliflower with Tahini & Miso Dipping Sauce
Cauliflower contains a variety of nutrients including fibre, and vitamin C - which helps support our immune system. It is…
Simple Ratatouille
Ratatouille is a great Sunday (or any other day!) ‘cook-up’ dish to prepare in advance for the week, as it always tastes…
Chicken Nuggets with Mango & Avocado Salsa
Here’s a recipe for the whole family – it’s a healthier (and dare I say, tastier!) version of chicken nuggets.
Fragrant Sprout Slaw
Sprouts are in season from September all the way through until February but so many of us only eat them at Christmas.
Beetroot & Squash Salad and Hazelnut Dressing
I love the vibrant colours in this hearty autumn salad, which packs a hefty nutritional punch too. The dressing tops it off…
Zingy Turkey Pâté
Making pots of healthy pâté to dip crudités into, to spoon generously onto little gem lettuce boats, or to top hearty…
Crunchy Vegetable ‘Tabbouleh’ with Coconut Cream & Herb Dressing
This is a lovely starter to serve at a dinner party but I also eat this alone. The creaminess of the coconut cream with the…
Crayfish Lettuce Cups with Asian Dressing
We are very lucky in the UK as an island to have easy access to fresh shell fish which is not only delicious but is also…
Yellow Courgette, Herb & Feta Salad
This is a super-quick dish (but no less impressive or tasty), bursting with flavour and goodness. You can, of course,…
Homemade Sauerkraut
To make sauerkraut, cabbage is fermented by bacteria to give it a delicious sour taste. Sauerkraut contains fibre, vitamins…
Smörgåsbord Platter
This festive Smörgåsbord Platter has to be the most exquisite way to serve a crowd a feast of colour, flavour and goodness,…
Smoked Salmon & Buckwheat Toast Canapé
These are very popular appetisers and look fabulous with their contrasting colours. This is a bit of a Christmas morning…
Lettuce Boats & Picnic Pots
These are delightful little pots for picnics and lunch boxes: potted crab, crayfish tails, and light smoked mackerel ‘pâté’…
Tuna on Sprialized Courgetti
This simple salad makes a tasty and nutritious lunch. This recipe works just as well with smoked mackerel, poached salmon or…
Vegetable Soufflé with Parsley, Sage & Rosemary
Don’t be put off by the name ‘soufflé’ as this is just my simplified version and much easier to make. These are great to…
Prawn, Sesame & Ginger ‘Gyoza’ in Cabbage Wrapper
I love Japanese steamed gyoza, and discovered that cabbage leaves make the perfect easy wrappers.
Indian Coconut Cabbage
This is the perfect example of how using spices can really bring vegetables alive. It is delicious alongside some lean meat…
Oysters 3-Ways
Oysters come into season from September onwards and are not only nutritious but are also good for the environment. Oyster…
Simple Hake in a Bag with Zucchini Ribbons
Brilliantly fresh and full of colourful goodness, this is a no-fuss, super easy dish – best of all, there’s barely any…
Summery Lemon & Herb Warm Chicken Salad
This salad is a lovely light lunch or evening meal, but equally tasty, nutritious and filling. Peas and runner beans contain…
Vegetable Pakoras
These vegetable pakoras are my lighter take on the Indian favourite. They are delicious and so easy, although I confess a…
Mushroom & Thyme Soup
Soups always provide comfort year round but particularly in Autumn and Winter when we feel the cold. Mushrooms fortunately…
Brunch Vegetable Fritters
I absolutely love fritters and think they can work for any time of day but they do make the ideal quick, lazy…
Green Turkey Curry Soup
This is the ideal post-Christmas dish, using up lots of leftovers, and a great warming soup for serving after long, bracing…
Gluten Free Spring Tart
This salad is a super celebrations of spring and the fresh green bounty of salad vegetables that the season brings. It lends…
Kale & Almond Pesto
Pesto is something I always have in the fridge because it’s so simple to make and livens up so many meals, even as a mere…
Crunchy Harissa Chickpeas
In my pre-nutritionist days I was a crisp addict – they were a hard habit to break. These baked chickpeas are a perfect…
Pissaladière
Although the weather isn’t always kind to us in Britain, an easy way to evoke the sunnier climes of southern France is…
Broad Bean Dip with Crunchy Veg
Broad beans are still one of those wonderful vegetables that are absolutely at their best when in season.
Warm Spring Medley
This is a real celebration of spring veg. The ingredient list here could easily read ‘any green spring vegetables that your…
Avocado and Broad Beans on Toast
This is quick to put together and brilliantly filling and colourful. Broad beans contain plant-based protein, fibre, and…
Carrot & Caraway Gluten-Free Bread
This is a sumptuous and festive loaf, perfect for Christmas platters and sharing with family and friends. But I love it so…
Shakshuka using leftover vegetables
The smoky heat of a shakshuka brings wonderful flavour to leftover vegetables. Here, I used chestnuts, crunchy red cabbage,…
Turkey Meatball Tacos
Turkey works wonderfully well in these meatballs, which lend themselves perfectly to sharing: lay all the parts out and…
Grilled Sardines & Tomatoes with Crunchy Herb Dressing
Sardines are a fantastically cost-effective source of the beneficial Omega-3 fatty acids, EPA & DHA, as well as containing a…
Summer Vegetable Frittata
I think every fridge should have some frittata slices in it. Possibly the easiest and swiftest meal to make, it stores well…
Beetroot & Parsnip Fritters
Beetroot and Parsnips are abundant during the winter months and are two of my favourite root vegetables. Naturally both are…
Egg on Toast, Broad Beans with Herbs & Feta
Broad beans are from the legume family, so are a great source of vitamins and minerals, plus they pack a good protein punch.…
The Hangover Sandwich
It would be unrealistic not to enjoy the odd overindulgence. We’ve all suffered from the morning after effects of too much…
Gazpacho
Peppers, of course, are also a true ‘rainbow’ vegetable coming in the full, dazzling gamut of colours from white through to…
Green Soup & Cashew Cream
This simple soup is a celebration of all things green. Green leafy vegetables contain essential vitamins, minerals and fibre…
Asparagus & Crab Tarts
A gluten-free diet doesn’t have to mean no pastry, although if you are not gluten free this can be made using normal…
Jerusalem Artichoke & Hazelnut Soup
The rich, sweet and nutty joys of Jerusalem artichoke partner wonderfully with chestnut and celeriac for this puree – it’s…
Cucumber & Herb Gazpacho
This is a velvety, iced, super refreshing gazpacho soup containing lots of antioxidants, vitamins and goodness from the…
Mackerel & Rhubarb Salad
Mackerel is one of my favourite fish – rich in healthy fats. This is an excellent fish to introduce into your diet if you…
Poached Chicken, Crunchy Vegetables & Herb Dressing
This dish celebrates delicious summer vegetables, all of which are in season together during July and August so this is an…
Summery Potato Salad
Cooking, then cooling potatoes increases the ‘resistant starch’ in them. This is a type of fibre that the beneficial…
Garden Summer Salad
A beautiful salad is the epitome of summer when we are blessed with an abundance of resplendent seasonal produce.
Ribbon Zucchini Salad with Rocket, Feta & Hazelnuts
Both rocket and zucchini are in season throughout June to October so this exquisite summer salad can really be enjoyed all…
Quintessential Summer Salad
As wish all vegetables, this salad delivered a hearty dose of vitamins and minerals including some iron. It is harder for us…
Homemade Root Vegetable Crisps, Herb Salt
These homemade root vegetable crisps are easy to make and cost the fraction of the price of commercial alternatives.…
Crab Cakes
Crab, like most shellfish, contains protein and is also an important source of zinc. These crab cakes are my light,…
Salsa Verde & Butternut Squash Soup
I think a really herby salsa verde is perhaps one of the most elevating condiments we can make, turning the simplest soup,…
Winter Buddha Bowl with Miso Tahini Dressing
Budha bowls combine a selection of delicious different bits and pieces, which, ideally vary in colour, taste and……
Roasted Red Pepper & Lentil Soup
A delicious, warming soup packed full of nutritious vegetables
Warm Festive Salad with an Orange Vinaigrette
The festive season can mean a lot of heavy meals. Delicious as they might be, I think we all have days or occasions when we…
Spiced Roasted Nuts
These are a lovely and quick snack to serve with a glass of ice-cold fizz. A roaring fire and great company go well with…
Veggie Nuggets
These nutritious nuggets don’t last very long at all in my house. Willow adores dipping them into a yogurt dip or homemade…