Our recipes are specially created to be healthy, nutritious and family friendly. Tuck in!
All by Val Simpson
A roasted tomato and pepper soup that delivers on so many levels! Soups are such a great comfort food, easy to batch cook in the autumn winter. Sadly they often totally lack protein so not a great idea on their own for your lunch or dinner. To add protein, I use bone broth, butter beans and cottage cheese to make it creamy and smooth. This is a great high fibre high protein recipe for the winter months. For the ultimate comfort, I would serve with a slice of toasted sourdough with some cheese.
This ground beef recipe has become a favourite in my house. The Korean flavours are so good without being spicy at all, unless you also make the sauce! you can absolutely batch cook this or at least make an extra portion or two for the next day. The rest of the bowl can be changed with the season and whatever you feel like or need. A fried egg on top is a favourite extra for me.
Another fish recipe here as it is so quick and easy for a summer evening meal.
Coming in at 29g protein per 100g, your portion size will depend on who you are cooking for and what your requirements are for protein that day..
This can be served with a summer colourful salad, as part of a nourish bowl or with steamed veggies. When in season, it’s perfect with asparagus.
Make an extra portion or 2 and serve in a poke bowl the next day!
This is a really light spring/summer meal, perfect for lunch or dinner.
With a 200g salmon portion per person and the chickpeas, you will achieve 40-45g protein per portion.
I often opt for beans, lentils or chickpeas as a side as I love them and they offer a great mixed nutritional profile of complex carbs, fibre and some protein.
This is a really nice light dish on the table in just 25mins! Protein, good fibre and super tasty. I used the Merchant Gourmet lentil pouch for eased speed. Other white fish such as haddock or hake or halibut would work well too.
When in season, I like to serve with grilled asparagus on the side.
With a 200g cod portion per son and the lentils, you will achieve 40-45g protein per portion.
A vegetarian one pot is such a great versatile dish for a midweek nourishing evening meal, with leftovers for the next day. Meat of choice can be added if wanted or needed. This is a super quick and easy to put together with everyday fridge and cupboard staples. Any curry powder will do and you can modify and tweak to suit your family’s preference. You can also add / hide more veggies in there depending on what you’ve got available.
Turkey mince is a wonderful lean and affordable meat to use. It can be very blend and therefore has to be dressed! This burger is so tasty and easy to make ahead. This could also be made into meatballs and used in a ramen bowl. Fresh ginger, coriander, lime and spring onions are a match made in heaven. Add a little chilli if you like it hot.
This chicken recipe is fabulous for so many reasons; the chicken and marinade quick and easy to make and you make as much of this as you like for dinner and cook extra for a couple of lunches. It can be eaten hot with fluffy rice, sweetcorn, a little mango avocado salsa or cold with green leaves and colourful chopped veggies or crudités. My son also pointed out he would serve it in a wrap with guacamole, salad, tomatoes and red onions! You’ve got to try it!
With December's festivities approaching, we're all starting to think about changing things up a bit and bringing the best seasonal ingredients together with warming spices and flavours. As we do truly love our rainbow food, red cabbage and apples are just perfect and will accompany game meat, real butcher's sausages, gammon or a Sunday roast perfectly.
I think I'm a little bit obsessed with these air fryer salmon bites! they’re such an easy and tasty salmon recipe that produces perfectly tender, bite-sized pieces of salmon for a quick midweek supper or to add to your bowls for a quick lunch on busy work or studio days!
They can be eaten hot or cold so they are great to make ahead!
We all need a quick, easy and tasty pasta bowl in our repertoire. This is a balanced dish that you can prepare in 20mins. Prawns are a fabulous source of lean protein also low in calories.
As I don’t tolerate gluten I have tried countless pasta alternatives to wheat and these brown rice pasta by Freee Foods is the best for texture and the closest to standard pasta in my experience.
This dish is a crowd pleaser for sure. I serve with a side salad.
Who doesn’t love a one pan meal? This one is balanced, heart warming, family friendly and high in protein. It can be reheated. All you need to add is a side or two of seasonal veggies. Or for the tricky eaters, hide even more veggies in there!
One pan recipes are not just great at reducing the washing up they’re perfect for food prep and batch cooking! Tis recipe will take you just under an hour from start to finish.
This has to be one of my favourite classics from my childhood. My grand parents lived in Nice and I have heaps of happy memories there…For some of you this may seem like a lot of ingredients to buy and prep but the beauty of this is that it is a perfect salad to make ahead in the summer to accompany a BBQ and the ideal meal to make once ( base) and eat 3 times for lunch with different protein on top. Perfect balance of mediterranean flavours, healthy plant diversity and healthy fats.
I want to call this a good friend in the kitchen, a real multi-tasker to make ahead. Rhubarb and ginger are amazing together. This is such an easy simple sample to make in winter, especially with the ginger coming through. It stores really well in a mason jar in the fridge. Everyone loves it in my house. It’s delicious with a warm porridge, perfect with greek yoghurt and nuts and makes the ideal base for a crumble. A keeper for sure.
Baked oats with greek yoghurt are a winning combo for a balanced, nourishing breakfast. The beauty of it is the endless flavour combinations and making it on a Sunday for the week ahead. They are very easy to transport to the office or studio and are great for kids and grown-ups alike. This recipe is made with kefir instead of milk for the added bonus of supporting your gut health.
If you’re after a simple high protein meal, this asian inspired omelette with prawns is the easiest most fabulous lunch or brunch for 2, or even a quick midweek dinner. All the flavours of Asian cooking and packed with nourishing protein and portions of veggies! Serve with a side salad, stir fried pack choi or brown rice if higher carbs needed.
Winning all round hybrid smoothie. When I have a big day starting with teaching a class (which I do 90% of), followed by my own strength training session and back to back clients this is a winning breakfast I enjoy between class & training!
The nitrate in beetroot helps with stamina. The protein is there to feed and repair the muscles.The blueberries are full packed with antioxidants. The avocado is rich in fibres and good fats.
For the oats lovers out there, this is a must try baked oats recipe. Great to make on Sunday and you have at least 2-3 days of breakfast covered. Always top up with a good portion of greek yoghurt (enough to make up 20g protein) and maybe a drizzle of almond butter and you’ve got a perfect all season breakfast. If you have kids needing a refuel in between school, sports etc, it makes a great snack too.
Protein packed breakfast ideas are a very popular request. This is a great option that can be versatile in terms of flavours. For me, making ahead my breakfast is a must as I usually have breakfast at the studio after my first client of the day or after teaching a class. Hitting 40g protein with my breakfast alone sets me up for a day with energy, no cravings and properly fuelling for muscle building, hormone support and blood sugar balance.
