Fish and spinach curry with cauliflower ‘rice’ and pistachios

spring dishes

Spring is a time for growth and renewal, to cleanse ourselves of the heavier foods and restfulness of winter. Our bodies naturally crave lighter more refreshing foods. It is a brilliant time of year to do a kitchen spring clean – fridge and cupboards. ‘Prepare your kitchen for success’, is something I often say to clients – if we set ourselves up for success, we are much less likely to bow to convenience. Spring may not be the most bountiful time of year, but there is still lots to celebrate. One of my favourite dishes in early spring is my Fish & Spinach Curry, Cauliflower ‘Rice’ & Pistachios;  it’s easy to forget that most fish comes in and out of season too – I’ll use monkfish at this time of year. See below for more spring dish ideas.

springtime dishes

Chicken & Squash Tray Bake by Amelia Freer
Chicken & Vegetable Tray Bake

This is a hearty autumn and winter dish that makes the most of the abundant root vegetables that are available at this time…

Veggie balls with ‘courgetti’ and tomato and basil sauce
Veggie balls with ‘courgetti’ and tomato and basil sauce

This is a lighter take on the classic meat balls and pasta and is suitable for vegans and vegetarians. Great for families.

Chicken, Kale & Bean Stew by Amelia Freer
Chicken, Kale & Bean Stew

This is the kind of hearty autumnal stew that brings me lovingly into the colder seasons – a one-pot meal can feed my house…

Chicken & Tarragon Casserole
Chicken & Tarragon Casserole

This makes me think of my Mum – she really rocks a casserole. It’s something I used to be afraid to make, but thank goodness…

Slow Cooked Leg of Lamb with Creamy Cannellini Beans
Slow Cooked Leg of Lamb with Creamy Cannellini Beans

If you are looking for inspiration for a Sunday lunch fit for spring or Easter, look no further. This is a super way to cook…

Simple Prawn, Coconut & Aubergine Curry
Simple Prawn, Coconut & Aubergine Curry

Many of us love a good curry and this is a winner - I think it may possibly be the most popular recipe I have created.…

Crispy Chicken Drumsticks with Fragrant Coleslaw
Crispy Chicken Drumsticks with Fragrant Coleslaw

I created this recipe for anyone with a penchant for fried chicken. It’s wonderfully crunchy on the outside, juicy on the…

Gluten-Free Pizza
Gluten-Free Pizza Topped with Veg

Pizza is so often seen as unhealthy, which is usually down to the toppings of shop bought and fast food varieties, but you…

Simple Chicken & Sweet Potato Chips
Simple Chicken & Sweet Potato Chips

This is quick, easy, adaptable and, to me, the epitome of comfort food – it’s great for adults and kids alike, so makes a…

Turkey Meatball Tacos, by Amelia Freer (gluten Free)
Turkey Meatball Tacos

Turkey works wonderfully well in these meatballs, which lend themselves perfectly to sharing: lay all the parts out and…

Poached Fish with Spinach in a Chilli-Tomato Sauce
Poached Fish with Spinach in a Chilli-Tomato Sauce

I like this recipe because it’s an easy one-pan dish. Plus, you don’t need to be precise with the quantities– a handful of…

Poached Chicken, Crunchy Vegetables & Herb Dressing by Amelia Freer
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…

Poached Thai Salmon & Pak Choi
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…

Fish Fingers with Broad Beans
Fish Fingers with Broad Beans

Here’s my take on a British classic. Use any variety of fish that takes your fancy. The red lentil-based coating gives such…

Wild Salmon Parcels with Asian-Style Salad
Wild Salmon Parcels with Asian-Style Salad

Making fish parcels is such a lovely, easy way to cook fish without the risk of it becoming dry. I aim to buy sustainably…

Gluten-Free Asparagus & Crab Cakes by Amelia Freer
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…

White Fish, Tomato, Fennel & Herb Bake by Amelia Freer
White Fish, Tomato, Fennel & Herb Bake

This is a very easy and satisfying fish dishes; the freshness of the herbs and juicy tomatoes results in a wonderfully tasty…

Crab Cakes with homemade mayo (gluten-free) by Amelia Freer
Crab Cakes

Crab, like most shellfish, contains protein and is also an important source of zinc. These crab cakes are my light,…

Sticky Soy Roasted Chicken Drumsticks

This simple recipe has become a weekly regular in my house. My daughter loves it and so do we so it reduces my time in the…

Pickled Red Onion

This recipe for tangy red onions adds colourful pep to simple salads, sandwiches, wraps and more.

Golden Tahini Dressing

This is a beautifully creamy, quick and versatile sauce that I drizzle over simple salads, fish, chicken, roasted vegetables…

Busy Day Smoothie

This is my go-to smoothie for days I know I’m going to be busy, but still want something nourishing. It uses ingredients I…

One Pot Veggie Pasta by Amelia Freer
One Pot Veggie Pasta

This one pot, lemony spaghetti is a lovely nod to warmer days ahead, while still offering comfort as we wait. It is, of…

Amelia Freer's Chocolate and Raspberry Pots
Chocolate Raspberry Pots

Usually pudding in my house is a simple portion of fresh, seasonal fruit. However, sometimes the occasion calls for an extra…

Creamy Cod with Fennel and Leak by Amelia Freer
Creamy Lemon Cod with Fennel & Leeks

This creamy, hearty dish feels nourishing for body and soul. With sides of roasted baby potatoes and sautéed kale, this…

soup for the soul
Soup for the Soul

My plant-based version of the classic chicken and lemon soup. Here, chickpeas provide the protein and give a deliciously…

Lentil and Mushroom Ragu by Amelia Freer
Lentil & Mushroom Ragu

This is a lovely meat-free Monday meal or a comforting, warming dish for a cosy night in. It is quick to make with simple…

Egg Muffins, Amelia Freer
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…

Fish and spinach curry with cauliflower ‘rice’ and pistachios
Fish and spinach curry with cauliflower ‘rice’ and pistachios

I love the vibrant contrasting colours and nutrients this curry provides. The cauliflower provides an excellent base, adding…

Grilled Seabass with Asparagus
Grilled Asparagus with Fish

This is such an elegant way to cook fish: fast and easy which lends a smoky taste of charcoal grills from Greek Islands…

Baked Trout on a Bed of Vegetables
Baked Trout on a Bed of Vegetables

If you can get your hands on some fresh trout, it is one of the most delicious, delicate fishes to enjoy. And, as an oily…

Dairy Free Sweet Potato Cottage Pie | Waitrose
Sweet Potato Cottage Pie | Waitrose

There can be little more reward that a comforting, warming dish on a winter's day. And you know I’m all about adding in…

Amelia Freer's 12 Favourite Things on Toast
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…

Warm Spring Vegetable Medley by Amelia Freer
Warm Spring Medley

This is a real celebration of spring veg. The ingredient list here could easily read ‘any green spring vegetables that your…

Roasted Cauliflower with Tahini & Miso Dipping Sauce
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…

Homemade Sauerkraut
Homemade Sauerkraut

To make sauerkraut, cabbage is fermented by bacteria to give it a delicious sour taste. Sauerkraut contains fibre, vitamins…

Crunchy Vegetable ‘Tabbouleh’ with Coconut Cream & Herb Dressing
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…

Asian Crayfish Lettuce Cups
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…

Sprout Slaw
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.

Yellow Courgette, Herb & Feta Salad by Amelia Freer
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,…

Wild Rice Purple Salad
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…

Amelia Freer's Spicy Thai Chicken Broth
Spicy Thai Chicken Broth

This broth provides an exquisite array of colour with a deliciously spicy kick, alongside a hefty dose of essential…

Amelia Freer's Chilled Summer Asparagus Gazpacho
Asparagus Gaspacho

Chilled gazpacho of any kind is such a joy on a hot day. The core ingredients change as the season progresses as gazpacho is…

Asian Chicken Pot Noodle
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…

Tuna on Sprialized Courgetti
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 by Amelia Freer
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…

Indian Coconut Cabbage by Amelia Freer
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 by Amelia Freer
Oysters 3-Ways

Oysters come into season from September onwards and are not only nutritious but are also good for the environment. Oyster…

Individual Fish Pies (FODMAP) by Amelia Freer
Individual Fish Pies

This recipe was created for those following a low FODMAP programme. There is nothing wrong with the real deal but sometimes…

Summery Lemon & Herb Warm Chicken Salad
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…

Chicken Nuggets with Mango & Avocado Salsa by Amelia Freer
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.

Spiced Prawns with Spinach & Coconut by Amelia Freer
Spiced Prawns with Spinach & Coconut

This is a really simple meal that you can rustle up in minutes – the perfect option for a busy weeknight. But despite its…

Salmon Soba Noodle Salad by Amelia Freer
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…

Kale & Mushroom Muffins
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 Salmon Burgers by Amelia Freer
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…

Spring Garden Salad with Watercress & Hazelnut Pesto
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…

Amelia Freer's Vegan & Dairy Free Kale & Almond Pesto
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 Chickpea by Amelia Freer
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…

Creamy Coconut Strawberry Chia Breakfast Porridge
Creamy Coconut Strawberry Chia Breakfast Porridge

Chia seeds contain omega-3 fatty acids, antioxidants and minerals, a complete source of protein with all the essential amino…

This nutrient dense vegetable broth is a beautiful way to start the day,
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…

Gluten Free Herby Green Bread by Amelia Freer
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…

Amelia Freer's Spicy Green Shakshuka
Green Shakshuka

The ubiquitous brunch staple of red shakshuka gets a sensational spicy green make over here, with some of my favourite…

Carrot & Caraway Gluten-Free Bread
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…

Naturally Gluten Free Coconut Pancakes, Amelia Freer
Coconut Pancakes

These are really good pancakes; they crisp nicely on the outside but are very fluffy and soft on the inside. I have used…

Grilled Sardines & Tomatoes with Crunchy Herb Dressing
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…

Brunch Vegetable Fritters
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…

Amelia Freer's Grain Free Crunchy Amaranth Granola
Crunchy Amaranth Granola

Amaranth, used by the ancient Aztecs, is a complete protein source boasting all nine essential amino acids and a variety of…

Beetroot, Rosemary and Walnut Soda Bread
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…

Egg on Toast, Broad Beans with Herbs & Feta
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.…

Amelia Freer's Gluten Free Crunchy Granola
Crunchy Nut & Seed Granola

If you like to start your day with a little bit of crunch then this is the breakfast for you. It's not only tasty but there…

Wonderful summery raspberry and lemon muffins, gluten and dairy free
Raspberry & Lemon Muffins

I really love the hint of lemon in these muffins which makes them feel quite refreshing. Raspberries are in season from June…

Hangover Sandwich, Amelia Freer
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…

Amelia Freer's Rhubarb & Orange Fool
Rhubarb & Orange Fool

The trouble with rhubarb is, of course, owing to its tartness, it requires a lot of sweetening and traditional recipes use…

Amelia Freer's Gluten Free Carrot Cup Cakes
Mini Carrot Cake

If I were going to eat cake, it would always be carrot cake. This is a slightly healthier twist on an old-fashioned version…

Rhubarb & Custard Tart
Rhubarb & Custard Tart

Rhubarb and custard: it has to be one of the most nostalgic flavours of childhood, it certainly is for me. This tart gives a…

Amelia Freer's Green Soup & Cashew Cream
Green Soup & Cashew Cream

This simple soup is a celebration of all things green. Green leafy vegetables contain essential vitamins, minerals and fibre…

Chicken, Cauliflower & Pistachio Salad by Amelia Freer
Chicken, Cauliflower & Pistachio Salad

I sometimes roast chicken specifically to make this salad. It is that good. Every mouthful is exciting.