Method
- Preheat to oven to 200 degrees C/gas mark 6
- Cut the apples into eighths, without peeling them, and remove the seeds and fibrous part around the seeds.
- Place the apple wedges on a baking tray and bake in the oven for 15 minutes.
- Remove the tray from the oven, drizzle the wedges with maple syrup and sprinkle with cinnamon. Return to the oven for another 15-20 minutes, or until soft and bubbling.
- To make the blueberry compote, place the blueberries in a pan with 1 tablespoon water and the chilli. Cook over a high heat for 4-5 minutes, or until the blueberries begin to release their juices and break down into a compote.
- Pour the compote over the baked apple wedges and sprinkle with chopped pecans (if using). Serve with a dollop of yoghurt.
(Recipes taken from "The Medicinal Chef - Dale Pinnock)
Lunches/Dinners
Heart healthy recipes.
Serves 2-3
Ingredients
2 Golden delicious apples
2 teaspoons maple syrup
1 teaspoon ground cinnamon
150g fresh blueberries
1/2 red chilli, deseeded and finely chopped
Handful pecan nuts, roughly chopped, to serve (optional)
Live probiotic yoghurt, to serve
Breakfast.
Method.
- Preheat oven to 190 degrees C, gas mark 5 and line a baking tray with foil.
- Combine the ground flaxseeds, breadcrumbs, herbs, garlic, lemon zest and olive oil in a bowl to make the topping, then season with salt and pepper.
- Spread the flaxseed mixture over the salmon fillet, flesh side up, and place the fillet on the prepared baking tray.
- Roast in the oven for about 8-10 minutes, or until the crust is golden brown.
- Serve with lemon wedges and a salad of mixed leaves.
Snack
Vegetable crumble with cheesy oat topping.
Serves 3-4
Ingredients
Olive oil for cooking
1 large red onion (finely chopped)
2 garlic cloves (finely chopped)
1 large courgette, chopped
1 small aubergine, diced
2 red peppers, diced
430g passata
Sea salt and black pepper
For the topping.
100g porridge oats
50g wholemeal flour
3 tablespoons olive oil
2 tablespoons grated Parmesan cheese.
Baked spiced apple wedges with heart-healthy compote.
Method
- Heat a little olive oil over a medium heat in a large pan, add garlic and cook gently for a few minutes, until softened.
- Add the shiitake mushrooms and cook, stirring for 2 minutes, or until the mushrooms have softened.
- Add spinach and cook for a minute or two longer, until it has wilted.
- Meanwhile, toast the bread. Top with the mushroom mixture and serve immediately.
Spinach, tomato and shiitake mushrooms on toast.
Serves 1
Ingredients
Olive oil
1 large garlic clove (finely chopped)
6-7 shiitake mushrooms (sliced)
4-5 cherry tomatoes (halved)
Handful of baby spinach
1 slice multigrain granary bread
Sea salt and black pepper
Method
- Preheat the oven to 180 degree C/Gas mark 4, and grease a 20cm square baking tin with coconut oil.
- Cut the apples into quarters, remove the seeds, then place them, unpeeled, in a food processor. Process to a coarse puree, adding a splash of water if needed.
- Melt the coconut oil and honey together in a pan over a medium heat. Once the oil and honey have combined, stir in the apple puree and stir well.
- Add the oats, cinnamon, cranberries and pumpkin seeds and stir thoroughly to form a sticky mixture.
- Transfer the mixture to the prepared tin, pressing down well, and bake for around 20 minutes, or until the top is golden brown. Allow to cool completely before cutting into squares.
Method.
- Heat a little olive oil in a pan, add the onion and garlic and cook gently for 4-5 minutes or until softened.
- Add the chopped courgette, aubergine and peppers and continue cooking until the vegetables start to soften.
- Preheat oven to 200 degrees C/gas mark 6
- Add the passata, bring to a simmer and continue to cook for about 15 minutes. By this time the passata should have reduced down and the mixture should resemble a thick ratatouille. Season with salt and pepper and transfer to a baking dish.
- Meanwhile, make the topping, mix the dry ingredients together, and stir through the olive oil, adding just enough to create a breadcrumb-like texture.
- Sprinkle the topping on top of the vegetable mixture, and bake for 15-20 minutes or until golden brown.
- Allow to stand for a few minutes before serving.
Dessert.
Baked Salmon with herbed omega crust.
Serves 2
Ingredients
3 tablespoons ground flaxseed
1 tablespoon wholemeal breadcrumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried rosemary
1/2 garlic clove (crushed)
Zest of 1 lemon, plus 1 lemon cut into wedges
1 tablespoon olive oil
2 large salmon fillets
Sea salt and black pepper
Apple and cinnamon flapjacks.
Makes 6-10 squares
Ingredients
2 tablespoons coconut oil, plus extra for greasing
2 apples
2 tablespoons honey
180g porridge oats
2 teaspoons cinnamon
1 tablespoon dried cranberries (optional)
1 tablespoon mixed pumpkin seeds (optional)