Recipes

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Delicious & Healthy

As a Health Coach and Personal Trainer I believe that good nutrition can transform the way we feel.  I love sharing my healthy meal ideas and encouraging people to have fun cooking from scratch with fresh and nutritious ingredients.  


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Seasonal & Nutritious

 ​To receive my latest seasonal healthy recipes, and posts on everything from Yoga to resistance training, please follow  'Nicola Wilkinson Fitness & Nutrition' using the facebook link below.  For a selection of my many and varied healthy recipes please scroll down and enjoy!   
 

Breakfast Recipes

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Good Morning Green Juice

 I first tried ‘Green Juice’ when I was on my Yoga Teacher training course in Bali.  We would drink one each morning after sun rise meditation and yoga practice.  The taste is delicious; it seems to have the power to make you feel instantly healthy and revitalised.  I have written the following recipe so that you can make it using just a blender, as not everyone has access to a juicer; plus - by using a blender you keep all the lovely fibre which will help you to feel full for longer.  This is also a fantastic way to get a delicious dose of calcium – from the spinach and kale.    


Ingredients:    


  • A large handful of spinach
  • A large handful of kale (use the green leaves and discard the tough stems)
  • A handful of parsley and mint leaves
  • A chunk of cucumber (maybe ¼ of a whole cucumber) chopped or the juice of 1/2 cucumber
  • Juice of 1 apple
  • Juice of 1 lime
  • A stick of celery (chopped) or the juice of 2 celery sticks
  • 1/2 inch of fresh ginger chopped or the juice of an inch of ginger


Method: Pour all juice in to your blender.  Now add all of the other ingredients and blend till totally smooth.  If you want your smoothie to be less thick, simply add some water, coconut water or apple juice.  Enjoy!    

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Homemade Muesli

 Need a quick and healthy breakfast? Make a big batch of my homemade muesli and keep it in a jar for an easy breakfast...  


Ingredients:


  • 2x 500g bags of whole grain oats
  • 2 big handfuls of each of the following:
  • raisins/sultanas
  • chopped dried apricots 
  • Pumpkin seeds
  • Chopped cashew nuts
  • Chopped or sliced almonds
  • 1-2 tbsp of cinnamon (depending on how much you like it!)
  • 3 tbsp chia seeds
  • 2 tbsp of pine nuts
  • 2 tbsp of sunflower seeds
  • 1tsp mixed spice  


Method: Simply put everything in to a big bowl, stir well and decant in to a jar or suitable airtight container. Enjoy. 

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Rainbow Breakfast Bowl

 I love making these beautiful looking breakfast bowls when I have friends to stay for the weekend.  People always love them as a colourful and healthy alternative to the conventional breakfast!

 ​Ingredients:

  • 3 tbs seasonal berries 
  • 1 heaped tbsp Oats
  • 1 tbsp pumpkin seeds
  • 1 tsp chia seeds
  • A few cashews
  • A few almonds
  • 1/2 tsp cinnamon
  • Morning Green Smoothie (see previous recipe)

Method: Simply pour your green juice in to a bowl, scatter berries on top in stripes. Mix your oats, seeds, nuts and cinnamon; and scatter on top. Enjoy! ​




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Nicky's Spiced Bircher Muesli

 

I created this recipe because I love muesli but adore the comforting soft texture of porridge.  This is a great recipe to make on an evening, ready for the next morning.  If you don’t like milk you can substitute it with coconut water or even just plain water.  The oats, seeds and chopped nuts provide you with a great dose of natural protein, whilst the apple, raisins and fresh berries are a fantastic source of vitamins and fibre.  The cinnamon and nutmeg provide a natural sweetness and the citrus zest gives an extra kick.

Ingredients:

  • 1 cup of Oats
  • 1 apple or pear (grated)
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • Handful of raisins
  • Milk (nut or dairy) or liquid of your choice – enough to just fully cover the dry ingredients
  • Pumpkin seeds
  • Heaped tsp of chia seeds
  • Chopped nuts (almonds or cashews
  • 1 tsp orange zest
  • Topping suggestions: fresh berries, sliced banana, honey, maple syrup, peanut butter

Method: Place all ingredients in a bowl.  Pour liquid over until it only just covers the ingredients. Now give it a good stir. Place in the fridge or pantry overnight and you will find that the oats have absorbed all of the milk to provide a porridge like consistency. Enjoy the next morning, adding one or more of the toppings above, or anything else you fancy! And if you prefer it hot, simply add another two tablespoons of liquid, stir, and place the bowl in the microwave for a minute or two till it’s warmed through. 

Lunch & Dinner Recipes

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Soy, Ginger & Sesame Salmon with courgette noodles, toasted broccoli and cashew nuts

 

Ingredients:

  • 2 Salmon Fillets
  • 2 Courgettes (spiralized)
  • 1 large carrot (spiralized)
  • A head of broccoli cut in to florets
  • A chilli (finely sliced with seeds)
  • Tamari or Soy sauce
  • An inch of ginger (finely chopped)
  • 4-5 cloves of garlic (chopped or crushed)
  • Toasted sesame oil

Method: Place your salmon fillets in a dish and cover with a few good glugs of tamari/soy sauce, the chopped ginger, two of the crushed garlic cloves, and a good drizzle of toasted sesame oil. Rub it all in together and put aside. Get a wok or frying pan nice and hot and chuck in the cashew nuts dry toasting them for a couple of minutes before tipping them in to a bowl for later. Now replace pan on stove and turn down to a medium heat. Tip the broccoli florets in to the dry pan and stir occasionally, allowing to char on the edges. Meanwhile, in a separate hot pan, put the salmon fillets in (skin down) and add the courgette and carrot noodles. Pour in the marinade and leave to just heat through for a few moments before starting to stir the noodles around the salmon (you can leave the salmon to cook on one side for a few minutes). Add the chilli, two cloves of garlic and cashew nuts to the broccoli and stir occasionally for another couple of minutes.


Turn the salmon to cook the other side and continue to stir the noodles occasionally. If it looks dry add some more tamari/soy sauce to the pan.


Turn the heat off beneath the broccoli, whilst you serve the courgette & carrot noodles on to two plates. Place the salmon on top, and then scatter the broccoli around the side, sprinkling the cashews and chilli on top of everything.
Serve and enjoy! 

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Fragrant fish cake with spring greens and poached egg

  I think there is something incredibly satisfying about a runny yolk atop a crispy fishcake. I’ve created this recipe using lightly smoked salmon, ginger and kaffir lime leaf to add a fragrant twist to an old classic. 


Ingredients: (to serve 4)


  • 2 lightly smoked Salmon Fillets
  • 1 inch of fresh ginger (finely chopped)
  • 8 new potatoes (boiled and drained)
  • 1 tablespoon finely chopped dill
  • 2 kaffir lime leaf (1 with stem discarded and finely chopped; 1 left whole)
  • 1 heaped teaspoon of wholegrain mustard
  • Plain Flour
  • 2-3 slices of wholemeal bread (blitzed in to breadcrumbs)
  • 5 eggs 
  • 6 handfuls of spring greens (cut in to ribbons)
  • 2 leeks or a bunch of spring onions (chopped)
  • Zest of half a lemon
  • Salt and pepper
  • 1 tablespoon olive oil


Method: Boil your new potatoes and drain. Place your salmon fillets skin side down in a pan and scatter the ginger and kaffir lime leaf pieces around them. Pour enough water in to the pan to come about 5mm up the side of the fish. Season, and cover the pan with a lid. Place the pan on the heat and bring the water up to a gentle boil. Poach for about 5 minutes until the salmon is cooked. Drain the water but keep the ginger and lime leaf pieces. Place your cooked potatoes in to a food processor and blitz till smooth (or mash if you don’t have a food processor). Add the lemon zest, dill, mustard, and the ginger and lime leaf from the pan. Stir. Break the fish in to chunks and gently fold this in to the potato mixture. Now whisk one of your 5 eggs and pour this out on to a plate. Scatter flour on to another plate. Have your breadcrumbs in a dish close by. With floured hands create four fishcakes with your potato and fish mixture. Lightly coat each one in flour, then coat in the egg mixture, and finally in the breadcrumbs. Place on to a cling filmed plate and chill in the fridge for at least an hour (or overnight). 


Heat a little olive oil in a frying pan till smoking hot. Add your fish cakes and fry for about 3-4 minutes on each side till golden brown and crispy. Meanwhile add a kaffir lime leaf to some boiling water and steam or boil your leeks and spring greens. Poach your four eggs. Once cooked, season your greens with salt and pepper. Place the greens in the centre of each plate, and add the fishcake and poached egg on top. 


Serve with a grind of freshly milled black pepper, and lemon wedges on the side to squeeze on to the fishcakes.

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Seriously Healthy Green Soup

This gorgeous soup packs a serious green punch!  If getting your 5-a-day in one go is your thing then it's definitely the way to go!  I tend to make a large batch of it on a Sunday and then freeze portions to use for my lunches throughout the week.  If you do this then once you have defrosted a portion you can heat it up in the saucepan and add things to the cooked soup to add texture - I like adding prawns or butter beans and a handful of spinach. 

Ingredients:

  • 1 whole broccoli (chopped in to florets)
  • 2 leeks (cut in to rounds)
  • 1 white onion (chopped)
  • 4 cloves of garlic (crushed)
  • 2 courgettes (sliced)
  • 1 mug full of soya beans
  • 1 mug full of garden peas - I like petit pois
  • 1 bowl full of spinach leaves
  • 5 finely chopped kaffir lime leaves
  • 1 large handful of basil leaves, mint leaves, parsley and a little fresh thyme
  • Vegetable stock
  • Olive oil to saute vegetables
  • Salt and pepper

Method: Heat about a table spoon of oil in a large pan. Add onion, leeks and garlic and saute till soft. Add courgette, broccoli and the remaining vegetables and continue to cook for a further 5 minutes. Add sufficient vegetable stock to almost cover the vegetables and add the kaffir lime leaves and all of your herbs.  Bring to the boil and simmer till everything is soft.  Now season with salt and pepper and allow to cool.  Once cooled, blitz using a hand blender till completely smooth.  Heat through to serve.  Enjoy!

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Spiced Vegetable Frittata

 Try this frittata as a light alternative to quiche.  Simple and delicious. 


Ingredients: (to serve 4-6) 


  • 1 head of cauliflower (florets cut off the stem) 
  • 2 carrots (grated)
  •  1 cox apple (grated)
  •  1 red onion (sliced)
  •  2 handfuls of spinach leaves 
  • 5 large eggs 
  • 1 inch of fresh ginger (finely chopped) 
  • 1 small red chilli (finely chopped) 
  • 5 new potatoes (boiled and drained)
  •  1 heaped tablespoon curry powder 
  • 1 teaspoon of cumin seeds 
  • 1 teaspoon of turmeric powder 
  • 1 can of chickpeas (rinsed and drained)
  • Salt and back pepper
  •  1 tablespoon olive oil 

 

 

Method: Boil your new potatoes till cooked. Drain, and cut in to slices.  Meanwhile preheat your grill.  Heat the oil in a large frying pan on the hob.  Add the cauliflower, carrots, onion, apple and ginger to the pan and stir fry for five minutes till the vegetables begin to soften.  Add the curry powder, cumin seeds and turmeric, ground black pepper and continue to stir fry till well combined.  Add the chickpeas, the red chilli and the potato slices and stir fry for a further few minutes.  Now whisk your eggs and pour them over the vegetable mixture.  Immediately stir to combine, and leave to cook over a medium heat for about a minute.  Now remove the pan from the hob and place beneath the grill to cook the top of the frittata.  This will only take a couple of minutes.  Once golden on top, remove from the grill and cut the frittata in to 4-6 slices.   You can serve the frittata hot or cold.  Season with salt and pepper as liked, and serve with a salad of spinach leaves, cucumber, red onion and coriander leaves to complement the flavours of the frittata.  Enjoy! 

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Falafels


If you make the time to create falafels from scratch then they have to be worth it, and I am pretty proud of these! I created the recipe below after various different experiments and think these are really rather delicious…

Ingredients:

  • 1 can of chickpeas (or equivalent amount of freshly cooked chickpeas if you are cooking them from dried)
  • 2 cloves of garlic chopped 
  • Half a small white onion (finely chopped)
  • Half a red chilli (finely chopped)
  • 2 tbsp. Olive oil 
  • 1 heaped tsp ground cumin
  • 1 tsp. turmeric powder
  • 1 tsp. coriander seeds (crush these between your fingers or use a pestle and morter)
  • 1 tsp. sesame seeds
  • Handful of flat leaf parsley (chopped) 
  • 1 level tbsp. Gram flour (or flour of your choice)
  • Handful of raisins (soaked)
  • Salt and pepper

Method: Rinse and drain chickpeas and dry with kitchen paper. Place in a deep bowl along with everything except the flour, raisins, onion and chilli. Mix all ingredients in the bowl together, and then blitz roughly using a hand blender.  Don’t blitz till smooth; just do it roughly so that some lumps remain.  Now, stir in the flour, soaked raisins, onion and chilli.  Heat a dash of olive oil in a non stick frying pan. Spread the oil around so that the base of the pan is shining all over. Use your hands to make little balls with the mixture. When the pan is hot place the falafels in the pan. Once they have had a chance to brown on one side, move them every now and then so that they cook all over.  Fry for 5 minutes or until nice and brown on each side. This mixture will make about 9 falafels.  Serve with salad and homemade hummus. Enjoy!

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Spring Risotto

This Risotto uses pearl barley instead of rice, which combined with oyster mushrooms, leeks, and garden peas – creates a velvety textured risotto.  

 

Ingredients: (to serve 2-4) 

 

  • 1 cup of pearl barley
  • 2 leeks (sliced in to rounds) 
  • 100g oyster mushrooms (torn) 
  • Zest of a lemon 
  • Juice of half a lemon 
  • 1 clove of garlic (finely chopped) 
  • 1/2 cup of garden peas 
  • 1 heaped teaspoon of thyme leaves  
  • 200g asparagus tips 
  • 1 stock cube (I used Kallo mushroom stock) 
  • 700ml boiling water 
  • Salt and freshly ground black pepper  
  • Olive oil 
  • Truffle oil 

 

Method: Heat a tablespoon of olive oil in a large pan. Add the leeks and garlic and sauté for a few minutes. Add the pearl barley and continue to stir over the heat for another few minutes. Now add the oyster mushrooms and stir gently for a couple more minutes.  Meanwhile mix your stock cube with 700ml of boiling water. Add a ladle of the stock to the pan and stir, allowing it to simmer.  Add half of the thyme leaves and lemon zest.  Once the liquid has been absorbed, add another ladle of stock and stir again then simmer till absorbed. Continue this process of adding the liquid one ladle at a time and allowing it to be absorbed before adding the next.  With the final ladle of stock, add the juice of half a lemon and the garden peas.  This whole process will take about 40 minutes, at the end of which your pearl barley will have absorbed the liquid and taken on a creamy texture like that of risotto rice. Season with salt and pepper as liked, cover the pan and remove from the heat.  Bring a pan of water to the boil. Blanche your asparagus tips in the boiling water for about 30 seconds.  Drain, and serve on top of the risotto, sprinkling the remaining lemon zest and thyme leaves on top of the whole dish for an extra burst of flavour.  Enjoy. 

Healthy Snacks Ideas

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Quick. Easy. Delicious.

 The thing which most people seem to struggle with when it comes to healthy eating is snacking.  But there are so many delicious healthy options!  I like to keep things quick and simple...

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  • Nuts and seeds - Cashew nuts are delicious raw, or why not buy some pink/red skinned peanuts and roast them yourself?  I get a whole bag of pink skinned peanuts for 99p from GrapeTree on the highstreet, put them on a baking tray and roast them in the oven for 20 minutes; the flavour is intense!  Pumpkin seeds are another great option, especially with a handful of raisins.  If you find that portion control is your downfall when it comes to nuts then opt for Pistahios; because you have to shell them it takes much longer to eat them!​


  • Grow your own fruit & veg - it's fun to grow your own; and eating something you have grown yourself never loses it appeal!


  • Snack on fruit - not only will fruit satisfy your sweet cravings but it'll deliver a bucket load of vitamins and fibre too!


  • Chopped veggies like cucumber or carrot sticks with hummus (see my recipe below)


  • Apple slices with Peanut butter - so easy and so delicious!


  • Oat cakes or wholemeal crackers with a little peanut butter and some sliced strawberries - trust me this is delicious!


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Homemade Hummus

I am a bit of a hummus addict (I can literally eat an entire bowlful) so I started experimenting with how I made it until I found a way that it tasted delicious but didn't have lashings of olive oil and tahini in it. That's not to say that olive oil and tahini aren't great for you; they are, it's just that if we eat them by the spoonful then we'll struggle not to gain weight eventually! So here it is, a hummus which you can literally eat by the spoonful (or in a civilised manner if that's your thing)...

Ingredients:

  • Cooked Chickpeas (500g)
  • 3-4 tbsp of the liquid that you cooked the chickpeas in (or the water from the can if you are using canned chickpeas) - this protein-rich, thick liquid is awesome and adds flavour and thickness​
  • 1-3 fat cloves of garlic, chopped finely (amount due to personal preference)
  • 1 tbsp Tahini
  • 1/4- 1/2 tsp cumin powder
  • 1 tsp toasted sesame oil (delicious source of unsaturated fat)
  • Juice of half a big lemon
  • A generous grinding of sea salt (to your liking)
  • Drizzle of olive oil to serve

Method: Using a hand blender, blend everything together till smooth and enjoy!! It's that simple. When you are ready to serve drizzle a little olive oil over it and use cut cucumber, carrots, peppers and celery to dip.  And thank you to Roohil Yusuf El Sherbiny for giving me the tip about the chickpea water!.

More Snack Ideas...

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  • Boiled Free Range Eggs (I boil several at once and then keep them in the fridge as a cold snack for ease throughout the week)
  • Fermented vegetables like sauerkraut and kimchi (awesome for your gut health too) and pickled vegetables like gherkins and olives
  • Corn - be it homemade pop corn or corn on the cob
  • Yogurt with berries 
  • Cacoa nibs - if you are a chocaholic then these little fragments of cacoa beans will hit the spot!  You can get organic cacoa nibs in a large bag from Amazon, which is a lot more economical than buying a small bag from the supermarket where they tend to be very expensive.
  • Frozen fruit bites - simply freeze grapes and slices of banana for an easy and sweet treat which you can have straight from the freezer
  •  Chinese style kale crisps - I swear to you that these will bring back memories of the crispy chinese takeaway 'seaweed' we used to get when we were kids - all you need to do is heat your oven to 180 degrees C, chuck enough kale on to a baking tray to cover the base of the tray, then drizzle about a tablespoon of toasted sesame oil on top.  Use your hands to make sure the kale is coated in the oil, then sprinkle with salt. Put in the oven for about 10 mins (shaking the tray every few minutes to stop it burning.  It's ready when it is crispy and as light as a feather.  Eat immediately (you won't be able not to)!​  

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Sundried Tomato & Basil Pesto

Pesto is one of those things that adds awesome flavour to so many dishes so I tend to have a pot which I keep in the fridge for using whenever I want a simple but delicious dinner.  You can spread it on a wrap before filling it with salad, stir it through pasta or cooked prawns, dilute it with the juice of a tomato and a little bit of cider vinegar to use as a salad dressing, or use it as a marinade for fish before cooking.  I created this recipe when I had run out of nuts and didn't have any cheese so it has few ingredients but the taste is amazing!  

Ingredients:

  • The leaves of a whole basil plant
  • a big handful of sun-dried tomatoes which you have either soaked to re-hydrate, or which you have bought/stored in oil
  • 4 large garlic cloves (crushed)
  • 1 tablespoon of tomato puree
  • a good glug of infused oil (If you buy your sundried tomatoes in oil then use this, otherwise create your own by simply adding a couple of cloves of garlic, some dried basil, oregano and a kaffir lime leaf to some olive oil and allowing this to infuse for at least a couple of days)
  • Salt & pepper

Method: Place everything in a deep dish and use a hand blender to blitz till smooth.  Enjoy.... yum! 

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Magic Banana Ice cream

I adore ice cream but it's difficult to find one in the shops that isn't loaded with sugar and artificial ingredients.  My friend Helen introduced me to this 'recipe', and I couldn't believe how simple it was to make something so incredibly delicious! I use the term 'recipe' loosely as it only has one ingredient, so I'm not sure you can refer to this as a recipe; let's just call it magic instead!   

Ingredients:

  • Bananas - cut in to small chunks (about an inch thick) and frozen


Method: Once frozen, remove your banana chunks from the freezer.  Allow to thaw for no longer than 2-3 minutes and then place in a good quality food processor (due to the fact that the banana is frozen you need a sturdy and good quality food processor; if you use a blender you will likely break your machine!).  Hold your food processor down tight as you turn it on (it'll move a lot otherwise).  Let the processor do its thing until all of the banana resembles breadcrumbs or has started to form a dough-like consistency (you may need to turn the machine off, stir it down from the sides and repeat this a couple of times).  Now turn it in to a bowl and stir it all together so that it has the consistency of ice cream.  Et Voila!  Magic Banana Ice Cream.  I love this sprinkled with cacoa nibs but there are a thousand different things you could serve it with... Enjoy!

Downloads

If you would like to download a PDF of my 12 seasonal recipes - 1 for each month of the year - then please feel free to simply click on the pdf link below.  I hope you enjoy it!