If you didn’t know yet, I was born in Portugal where all my family still lives. Last Christmas, my mum and her partner came over to the UK to spend the festive season with James and I. In Portugal, we celebrate Christmas Eve, so 24th December, with a smaller celebration on Christmas Day. On Christmas Eve, almost at every table you’ll find salt-dried codfish, potatoes and cabbage - all boiled, no frills - and then drizzled with copious amounts of (good!) olive oil. In recent years, my mum, being the catering goddess she is, started making a codfish bake for our family, same ingredients but a more elevated version of the same meal. She layers the boiled potatoes at the bottom of a tray, sautées the codfish in plenty of fried onions and pepper and then layers this over the potatoes, topped with boiled cabbage, finishing with a thin layer of cornbread crumbs. It’s heaven!

As someone who follows a plant-based diet, this is of course, off the cards for us. So, last Christmas we re-invented this Portuguese cuisine staple and gave it a vegan twist by replacing the codfish with tofu and amping up the greens by mixing in leek and other seasonal varieties.

The result is a comforting yet healthy dish, keeping it nutritionally balanced by bringing in plant-based protein (tofu) and keeping in the fibre and antioxidants from the cabbage. I love that this recipe uses so few ingredients, most of which are seasonal to Winter showing that you don’t need complex techniques or exotic ingredients to make plant-based food inviting and utterly delicious.

As soon as the weather starts cooling down, I get super excited for soup season. Growing up, winter or summer, it was rare the dinner that wasn’t preceded by a small bowl of soup. And even now, as an adult, no food feels more comforting than soup. So much so that this is actually my fourth soup recipe here. I’ve previously posted a Winter Squash, Carrot & Ginger Soup, a Comforting Miso Broth and this Green Goodness Soup.

This recipe uses courgette which is high in vitamins A and C (great to support immunity this time of the year), cauliflower rich ion antioxidants which have been associated with slowing down cancer growth and cannellini beans which contain a good amount of protein and fibre as well as minerals like folate and magnesium. To boost the nutritional value of this recipe, instead of regular bread croutons, I topped this soup with roasted Brussels sprouts. Despite being only tiny, Brussels sprouts pack loads of vitamin K and antioxidants which prevent cell damage.

The best thing is that this recipe comes together in just 30 minutes and uses only a handful of ingredients making it a great speedy dinner or the perfect addition to your weekly meal prep. It’s velvety creamy and the nutty flavour of the Brussels sprouts pairs really well with the subtlety of the cauliflower and beans.

This pasta salad ticks all the boxes of a great Spring dinner; easy to cook, light but comforting and full of refreshing flavours. And, because this is a naturally wheat-free and gluten-free recipe, you avoid all the post-meal heaviness and bloating too.

As always, you can change this recipe to suit whatever is in your fridge and by changing the herbs and seasoning in the yogurt sauce you’ll end up with a number of variations for the same technique - the combinations are endless! We try and make sure that all our recipes follow this format because once you understand what should go on your plate, from a nutritional perspective, then it becomes easier to empower yourself to bring diversity to your diet.

We’ve used red lentil pasta here because, in my opinion, it has a better nutritional profile with a better balance between carbs and protein. Veg are generally higher in carbs than any other macronutrient so by bringing in protein where you can (e.g. by swapping for a protein rich pasta like lentil, chickpea, pea, etc, or adding beans like edamame, tofu, tempeh, etc) you ensure you’re meeting all your needs effortlessly.

Often, when we opt for a plant-based diet we’ll see a lot of swaps that are not a nutritional match like when you serve a cauliflower steak or a mushroom stroganoff for example without considering where your protein will come from. Even commercial substitutes (e.g. vegan “milk” and “cheese”) are not equivalent to the animal based products since their nutritional profile is very different. Vegan “cheese” that is made with a coconut oil base, for instance, is much higher in fat and lower in protein than cow or sheep’s cheese (I personally use cashew based “cheese” whenever I can) so it’s important that we’re aware of this when putting a meal together.

But, for now, if this sounds too tricky or complex, do not worry! Just follow the recipe below (as well as any of our other recipes) and trust we have taken care of that planning for you so you.

Who doesn’t love chocolate? This is a crowd pleaser you can bake on a weekend or a special occasion. It’s a super simple recipe you can whip up in only 40 minutes (baking time included!).

Although really satisfying and indulgent, this recipe doesn’t include refined sugar or gluten and has a healthy dose of mineral rich nuts, wholegrains and antioxidants.

It’s a really versatile recipe too - you can bake it as a simple chocolate cake (without chocolate chunks inside or on top), with a whole chocolate bar fold into the batter (and note on top) or with raspberries folded into the batter and a side of ice cream. I love recipes like this because once you get the technique, the combinations are endless and that’s one of the things I love the most about cooking.

This is my absolute favourite cauliflower steak recipe. Cauliflower can be quite bland (and boring) without the proper attention so in this recipe we’re combining seasoning and texture to make it shine! To keep the fat at healthy levels and maximise the nutritional benefits, the cauliflower crust is made with ground almonds instead of breadcrumbs and we’re baking the cauliflower instead of frying.

To uplift the earthy and deep flavours from the cauliflower, we’re combining it with a crunchy slaw made with crunchy green apples, carrots and fennel. All dressed in a delicious vinaigrette.

A really impressive meal using simple and easy techniques. This makes a great weekend dinner or perfect for a special occasion such as Mother’s Day or Easter.

We all have those days when we are rushed through the door in the morning without time for breakfast (or sometimes even a cup of tea)! Enter these delicious lemon and blueberry oat bars. They can easily be prepared on the weekend and then stored in the fridge ready to brighten up your morning (or your lunch or snack box).

As usual all our recipes are packed with highly nutritious ingredients and these bars are no exception. Oats are a very good source of fibre, especially beta glucan (known for reducing cholesterol), and are high in vitamins, minerals, and antioxidants. Whole oats are the only food source of avenanthramides, a unique group of antioxidants believed to protect against heart disease.

I also love how versatile this recipe is; cherry jam & almond butter or peanut butter & raspberry jam are just some of my other favourite combinations.

On special occasions, when we want to treat our loved ones (or ourselves) to something indulgent and delicious it’s easy to resort to highly processed high sugar and high fat foods. Come Valentine’s Day and you’ll find chocolates and alcohol, later in the year Easter eggs and, of course, all the Halloween sweets. In life, there’s definitely space for some indulgence - that’s the true essence of balance after all - however I’m a firm believer that love, whether for others or yourself involves a healthy dose of (self-)care.

When we love someone (and that accounts for ourselves too!), we want to see them healthy, thriving and living their best lives. So, I would we gift/cook them something that, with repetition, might have a detrimental effect on their health, longevity and wellbeing? Today I’d like to invite you to break tradition and merge pleasure with goodness. To consider that we can cook something delicious that also happens to be good for our bodies and satisfying for the soul.

This chocolate slab is packed with nutrients and antioxidants without compromising on flavour. It comes together in minutes, keeps really well in the fridge and can be customised to your taste and what you have at hand.

Cinnamon buns are one of my favourite Autumnal treats. The kneading, proving, rolling, cutting, proving (again)…not so much. Don’t get me wrong, if I have the time, I find it really therapeutic to spend an afternoon baking. But, if time is not on my side, I like to be able to resort to a less time consuming but equally delicious alternative.

That’s why I love this cinnamon loaf - it’s naturally gluten free due to the brown rice and almond flour, vegan and refined-sugar free. Given that a number of lifestyle-related deaths are attributable to low consumption of nuts, the high content of almond flour in this loaf make it an attractive option for anyone struggling to fit in nuts in their diet.

In between layers of batter you’ll find gooey, caramel-like coconut sugar and cinnamon which give it just the right amount of indulgence. Whilst the batter is so soft it melts in your mouth. I hope you try it because I know you’ll love it!

If there is one recipe that brings me all the Autumnal vibes, this is it! The perfect dish for midweek dinners when you’re ready to cosy up on the sofa with a good book or a spooky film.

Herby, garlicky roasted pumpkin folded into sautéed red onion and leek and finished with a creamy, high protein sauce. Roasting the pumpkin might seem an additional step here but it’s so worth it because it gains a caramelised, sweet and deep flavour that make this dish so tasty. The sauce is made with some of the sautéed veg mixed in with silken tofu for a nutritionally balanced meal.

I love it with orzo but you can use any pasta you’d like. If you’re specially concerned about your blood sugar levels or heart health, wholewheat pasta might be a better option.

I’m usually very good at seasonal eating, choosing comforting foods during colder months and fresh raw salads in the abundance of Summer. But during these transitions months in between seasons, lines get a little blurred - especially in the UK when it’s rainy one day, blazing hot the other.

This vibrant pasta dish ticks all the boxes - it creamy but light (thanks to my magical sauce), the fennel adds a lovely summery flavour and the roasted tomatoes a sweet depth.

As usual, the nutritional side has not been forgotten - you get wholegrains essential for cardiovascular health as well as nourishing veg and leafy greens. The creamy sauce has a sunflower seed and tofu base - indulgent but light and filled with protein to balance out this dish.

If you’ve followed me for a while you know how much of an advocate for meal prepping I am. For me is one of the best strategies to ensure you can easily keep up with healthy eating habits whilst creating beautifully diverse, delicious and nutritionally balanced meals. I came up with this recipe as part of one of my recent meal preps and O.M.G! it’s soooo good I couldn’t not share it here.

Traditionally made with eggs, vegetable fritters are nothing new. But making them vegan is another story! To create that soft and light texture I used oat yoghurt and I can assure you, you won’t be able to tell the difference. Aside from taste, making nutritionally balanced meals is a big part of the way I coach my clients and you’ll know if you’ve read my book. So I included chickpea flour for added protein and an array of minerals that support our cellular health.

I could live on this salad during summer months! The mixture of crunchy salad leaves, juicy pineapple, creamy avocado and fragrant basil have to be one of my favourite combinations. A refreshing way to nourish yourself during warmer month after a day at the beach, when you get home with that (good) feeling on being tired that comes from staying just a little too long in the sun.

Vitamin C-rich pineapple helps the body to fight inflammation whilst the healthy fats in the avocado support the maintenance of beautiful skin. The salad greens are over 90% water and therefore the best ally to stay hydrated when temperatures reach their peak. If I’m making this salad the star of my meal I’ll add in drained and rinsed black beans for a source of protein. It also makes a great side for the herby tofu and smoky sweet potatoes from my book.

The most summery and refreshing way to satisfy sweet cravings. Simple and quick to make this is a great healthy snack option for the warmer months. It keeps well in the freezer for a week and this recipe is highly adaptable meaning you can vary the fruit you use, add a sprinkle of granola or your favourite seed mix. Just make sure the fruit you use freezes well and is chopped into small pieces you can easily bite into.

For this version, I took inspiration from my favourite ice cream ever! Whilst the presence of dairy and high sugar content mean I probably won’t be reaching for a Solero anytime soon, that doesn’t stop me from creating a vegan and much healthier version of it.

Although I usually prefer savoury food, pancakes are amongst my all-time favourite breakfasts. Problem is, regular pancakes often full of sugar, dairy and wheat, make me feel bloated and lethargic making them a less than ideal way to start the day.

Instead of regular flour, I used nutrient dense oats, chia seeds which are rich in omega-3 fatty acids and bananas which contain 10% of our recommended daily dose of potassium. This creates soft, fluffy pancakes that are filled with fibre and a wide range of nutritional benefits. Only 5 ingredients, highly nutritious, gluten and refined sugar free pancakes you can make in a food processor!

Feeling snacky? Want something to dunk in your tea? Need an after-dinner sweet treat? Post-gym fuel?

These high protein cookies answer all the above! They’re chewy, stress-free (only a bowl and a whisk needed!) and can be easily made gluten free (just make sure you get GF oats). All whilst being plant-based and super healthy.

Instead of regular flour, I used gut-loving oats and high protein ground almonds to create a well nutritionally balanced cookie that are great for your heart (thanks to the nuts and flavonoids in the cacao) as well as your waistline since they have lots of fibre and no added fat or refined sugar. They take less than 30 minutes to make so you can quickly whip them up mid-week.

For those celebrating Easter, Spring or simply trying to make the most out of the long weekend I have the perfect recipe for you. This vegan roast is filled with fresh, herby flavours you’d traditionally find in a roasted lamb but packaged as a healthier and kinder alternative that doesn’t harm other beings or our health. Even though I like to create healthier plant-based alternatives, I do so in full awareness of the importance of maintaining a similar or superior nutritional profile. For ethical reasons, you can choose to replace the lamb with carrots for example. Whilst this is a healthier and cruelty-free alternative, it surely doesn’t provide you with the same nutrients. So I packed this roast with tofu, brown rice flour and almonds which, together, contain more protein than the meat itself! You’ll also find jackfruit for texture and fresh herbs for flavour.

Strawberries and cream are such a classic British Summer combination. They work beautifully with this lemon sponge making it the perfect end to a Sunday dinner. This recipe is also simple enough that can be slightly changed to your taste or seasons; you can use orange peel and juice instead of lemon or top the cake with sliced peaches and elderflower for example.

Now that Spring is close (yay!) I find myself craving light yet nutrient-dense foods. Unlike regular dumplings, which are wrapped in dough, I used cabbage leaves to contain a delicious veggie filling. This, not only eliminates some of the inflammation associated with the consumption of certain flours, it makes the whole recipe much quicker. The broth is highly anti-inflammatory thanks to galangal, ginger, lemongrass and garlic. All chosen to make this recipe extra soothing and supportive of your immune system and cell repair process.