WHAT YOU NEED TO MAKE EACH WEEK FOR YOURSELF

SEEDED SPELT BREAD
This is a wheat, dairy, yeast and sugar free bread and is so easy to make.

INGREDIENTS:
160g wholegrain spelt flour
130g white spelt flour
25g sunflower seeds
25g pumpkin seeds
¼ teaspoon salt
½ teaspoon breadsoda
1 medium egg
180ml goats milk

METHOD:
Preheat oven to 190c or 170c if using a fan oven
Mix all the dry ingredients together in a bowl
Make a well in the centre and add the egg and most of the milk, mix together to a soft dough
If it is sticky at this stage you can add more flour or if you feel it is too wet then add a little more milk
Turn out onto a floured surface and knead lightly into shape making sure not to over work the dough at this stage
Put a cross on top and brush with a little milk and then sprinkle with the remaining seeds
Bake for 35 to 45 mins until hollow underneath when tapped.

SUGGESTIONS:
You can use mixed seeds if you like or any combination of seeds, I sometimes add linseeds to the mix too you can also leave out the seeds if you wish
This makes one small load and I normally just double the mix so that I can freeze some, which is handy to have in the freezer so that if you are rushing you still have a healthy option in the freezer and you will reach for that instead of other not so healthy snacks. I usually slice it and freeze it that way in bags or wrapped in cling film.
The bread tastes no different than any brown soda bread and you don't get that bloated feeling from it.

MUSTARD VINAIGRETTE

INGREDIENTS:
1 glove of garlic, smashed
2 tablespoons of balsamic vinegar
1 teaspoon Dijon mustard
5-6 tablespoons oil (extra virgin olive oil, flaxseed oil)
pinch of dried parsley
pinch of dried thyme
salt and freshly ground pepper to taste

METHOD:
In a clean jar or small bowl, add the vinegar, garlic, mustard and mix well. Slowly add the olive oil while either whisking or stirring rapidly with your fork. Add the parsley and thyme, salt and pepper, taste and adjust seasonings.

ANTI INFLAMMATORY HEALTHY SOUP
This soup is an absolute powerhouse of nutrients are great for boosting immunity this time of year.

INGREDIENTS:
1 red onion
1 green chilli
4 cloves of garlic
5 cm (2 inch) piece of ginger
2 medium sized sweet potatoes
1 punnet of shiitake mushrooms (ordinary mushrooms fine too)
2 Handfuls of goji berries
Vegetable stock

METHOD:
Finely chop the onion, chillies, garlic, and ginger. Add to a pan with a little olive oil, and a pinch of crystal salt. Sauté on a mid to high heat until the onion softens.
Dice the sweet potato. Slice the shiitake mushrooms. Add these two ingredients, plus the goji berries to the onion, garlic, chilli, and ginger. Stir well, then add enough vegetable stock to cover all the ingredients. Simmer well, until the potato is soft.
At this stage, add the soup to a blender, and blend into a vivid orange, spicy soup.

ANTI INFLAMMATORY CURRY SAUCE

INGREDIENTS:
1.5 cups of coconut milk
2 green chillies, deseeded and chopped
2 garlic cloves
2 tsp grated fresh ginger
2 spring onions, chopped
1 tbsp olive oil
1 tsp turmeric
2 tbsp chopped coriander

METHOD:
Put the coconut milk, chillies, garlic and ginger in a blender and whiz for few seconds. Heat the oil, add spring onions and gently fry until soft. Add the coconut mixture and the remaining ingredients. Bring to the boil and simmer for 5 minutes.

SUPER JUICE
This is one of my favourite smoothies/juices. I use it whenever I want to feel that bit healthier. Its taken from Jason Vale juice book and I promise it tastes good!

INGREDIENTS:
½ lime – peeled
2 Golden Delicious or Royal Gala apples
¼ pineapple
¼ medium cucumber
¼ ripe avocado
1 level teaspoon of spirulina
Ice cubes

METHOD:
Juice the apples, pineapple, cucumber and lime. Put the avocado flesh into a blender along with the ice, and spirulina. Blend everything until smooth, pour and enjoy.
This juice is exploding with some of nature's super nutrients, enzymes, antioxidants and amino acids.

HEALTHY ANTI INFLAMMATORY PESTO (use over steamed or stir fry veg)

INGREDIENTS:
1/3 cup of walnuts or pine nuts
3 medium cloves of garlic unpeeled
2 cups of fresh basil leaves
½ fresh parsley leaves
1/3 cup of extra virgin olive oil
½ tsp salt
1/8 tsp black pepper

METHOD:
Toast the nuts in a heavy pan over medium heat stirring until just golden and fragrant, about 5 minutes. Set aside, then add garlic to the pan and lightly toast over medium heat, about 7 minutes.
Set aside to cool. Place all ingredients in a blender or food processor and puree to desired consistency. Allow the flavour to meld for 30 minutes before serving. Store covered in the refrigerator or freeze in ice cube trays for pesto on demand.

HERBY QUINOA
Quinoa can be cooked very simply with some stock or bouillon powder but here's a nice take on it. Quinoa is a gluten free grain that is high in protein.
This serves four

INGREDIENTS:
6 oz quinoa
12 fl oz water
1 crushed garlic clove
1 bay leaf
1 tsp mixed dried herbs
1 tbsp tomato puree
1 small onion chopped finely
1 tbsp olive oil
salt and pepper to taste

METHOD:
Wash the quinoa as before. In a medium saucepan gently fry the onion and garlic in the oil. Add the herbs, bay leaf and tomato puree. Fry for a minute or two longer and then add the quinoa and water and stir. Bring to the boil and with the lid on simmer for 20 minutes or until the liquid is absorbed.
Let it stand with the lid on for a further 5 minutes. Season and serve with italian/french or tomatoey

ENERGISING QUINOA SALAD
This salad is good or skin health and acne, bone health, stabilising blood sugar, boosting energy and immune health. Try doubling or tripling the quantities to make enough to last you a few days.

INGREDIENTS:
50g quinoa
2tbsp chopped mixed olives
½ an orange or yellow pepper, diced
75g feta cheese, crumbled
1 tbsp capers
2 tbsp prepared pomegranate seeds
2 tbsp balsamic vinegar
Sea salt and black pepper

METHOD:
Place the quinoa in a pan and cover with boiling water. Boil for 10-15 minutes until just tender and translucent. Drain and leave to cool.

Assemble the salad by mixing the cooked quinoa with the olives, peppers, feta cheese, capers and pomegranate seeds and mix thoroughly. Whisk together the olive oil and vinegar to make the dressing. Add the dressing, season with salt and pepper and stir well again. Store in the fridge until time to eat.

LENTIL LOAF
This grain gives texture to the loaf and completes the protein content

INGREDIENTS:
500g lentils (green or puy)
250g brown rice
3 onions, sliced fine
Olive oil for sautéing
2tsp yeast extract
2 tsp tomato puree

METHOD:
Pre cook the lentils and rice. Sauté the onions and mushrooms until they are tender
Mash the yeast extract and tomato puree into the lentils, add the rice and vegetables and mix well.
Pack into a dish or tray and bake at 180 degrees for 30 minutes. This mix can be made into burgers.

Photo by Kate Remmer on Unsplash