This recipe provides double helpings of omega-3, thanks to the salmon and the flaxseed.
These are easy to make, and nutritious: the ingredients provide healthy fats, magnesium, B vitamins, selenium, zinc, vitamin C, protein and fibre - they're very filling, and you'll only need one to feel happy.
Serves 4
Ingredients:
- 10 dried porcini mushrooms
- 600g mixed mushrooms (oyster, shiitake, button), roughly chopped
- 2 tbsp. olive oil
- 1 red onion, sliced
- 2 garlic cloves, chopped
- 3 parsnips, washed and chopped
- 50 ml white wine
- 750ml vegetable or chicken stock
- 70g fresh parsley
- 1 tbsp. mustard
- 11/2 tbsp. mascarpone cheese
Salmon and Flaxseed pancakes
Chicken is rich in protein, as well as zinc and B vitamins, and sweet potatoes are a great source of fibre and beta-carotene.
Happy Smoothie
Handy for a light breakfast or afternoon snack, with raw cacao powder as a tasty ingredient. Cacao contains magnesium and other antioxidants, and there has been much interest recently in its potential benefits, including its effect on blood pressure. The yoghurt and pumpkin seeds provide tryptophan and the banana serotonin which explains this smoothie's name.
Serves 1
Ingredients:
- 1/2 medium banana
- 1/2 cup raspberries
- Handful fresh spinach leaves
- 2 tbsp. natural yoghurt
- 1/2 tsp ground cinnamon
- 1 dessertspoon raw cacao powder
- 1 dessertspoon pumpkin seeds
- Milk, or dairy-free alternative, to top up
- 1 dessertspoon maple syrup or honey to sweeten (optional)
(Source: The Happy Kitchen - by Rachel Kelly)
Method:
- Combine the flour, flaxseed, baking powder, milk and egg until you have a smooth batter.
- Heat a frying pan and melt 1 tsp coconut oil.
- Pour 3 tablespoons of the batter into the centre of the pan and allow it to spread to around 15cm in diameter - this should create the right degree of thickness, but if you want it thinner tip the pan so it spreads further.
- Cook it for 2-3 minutes and then flip it over. The pancake will come away easily and you will see small pockets of air start to appear on the uncooked surface, which is a sign it will be nice and fluffy.
- Remove the pancake once it is golden on both sides.
- Repeat with the rest of the mixture.
- Serve the pancakes immediately with 1 tablespoon of Greek yoghurt and the smoked salmon.
Method:
- Combine all the ingredients in a blender and blitz until smooth.
Method:
- Pour 200ml boiling water over the porcini mushrooms in a bowl, cover and let them soak for 20 minutes.
- Wash the fresh mushrooms and if you have time, leave them to dry in uninterrupted (no windows or glass) sunlight for 1 hour.
- Heat the olive oil in a large saucepan and add the red onion. Cook it on a medium heat for 3-4 minutes, then stir in the garlic and parsnips.
- When the onions have softened, add the fresh mushrooms and cook for a further minute, then pour in the white wine.
- Drain the liquid from the porcini mushrooms into another bowl, then add them to the pan. Sieve the liquid a few times to remove any grit before pouring it into the pan along with the stock.
- Turn down the heat, cover the pan with a lid and let it simmer for 20-30 minutes, or until all the ingredients are soft.
- Remove the pan from the heat and add the parsley and mustard, then blend the soup to your preferred consistency. Don't blend it for too long, or you will lose the texture of the mushrooms.
- Stir in the mascarpone before serving.
Serves 2 (around 4-5 pancakes)
Ingredients:
- 100 spelt flour
- 1 heaped tbsp. flaxseed powder
- 2 tsp baking powder
- 200ml almond milk
- 1 egg
- 4 tsp coconut or olive oil
- 4 tbsp. Greek yoghurt
- 150g smoked salmon
Mushrooms make vitamin D in response to sunlight, so leave them out to sunbathe for as long as you like before you make the soup.
Chicken Pie
Method:
- To make the base, blitz the oatcakes, dates, tahini, maple syrup and coconut oil in a food processor. The oatcakes and dates should be completely ground up so you have a moist and sticky crumb mixture.
- Spoon it into 3-4 ramekins (10-15cm across). Press the crumbs down until they hold like a biscuit base - about 2cm thick.
- Wipe the food processor clean and blend 1 banana with the almond/peanut butter into a thick cream.
- Spread the nutty banana cream evenly over the biscuit bases. The pots can then be placed in the fridge for an hour to set before serving, but do not leave them longer as the banana will go brown.
- When you are ready to serve, spread the crème fraiche over the top Then slice the second banana and use it to decorate the pots.
Serves 3-4
Ingredients:
- 8 oatcakes
- 2 dates
- 2 tsp light tahini
- 1 dessertspoon maple syrup
- 1 tablespoon liquid coconut oil
- 2 ripe bananas
- 3 tablespoons almond or peanut butter
- 1 tablespoon crème fraiche
Serves 2
Ingredients:
- 500g sweet potatoes
- 5 tablespoons olive oil
- 300g chicken thighs or breasts (skinless and boneless), chopped into 2cm chunks.
- 1 leek, cut into slices
- 10 brown mushrooms, diced
- Zest of 1 lemon
- 2 tbsps. wholegrain flour
- 50ml water
- Juice of 1/2 lemon
- 3 tbsp. crème fraiche
- 1/2-1 tsp wholegrain mustard
Method:
- Preheat oven to 180 degrees
- Peel and chop sweet potatoes into chunks, toss them in 1 tbsp. olive oil and bake in the oven for 15-20 minutes, or until they are soft.
- In a pan, fry the chicken with the leek in 2 tbsp. olive oil for 3 minutes, then add the mushrooms and lemon zest and cook for another 3-5 minutes. The chicken pieces should be around 80% cooked by this point.
- Add the flour to thicken the sauce, stirring for around 2 minutes.
- Add the water and stir in the lemon juice, crème fraiche and mustard, then take off the heat.
- Once the potatoes are cooked, mash them with the remaining olive oil.
- Spoon the chicken mixture into a small baking dish, or 2 individual ramekins and spread the mashed potato over the top.
- Bake the pie for 10-15 minutes in the oven. If you wish, you can place them under the grill to brown the mash before serving.
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