Lunch

Stir-Fried Thai Noodles     (from Maggie Lynch)

INGREDIENTS

Serves 2
Small handful cashews
2 tbsp coconut oil
2 eggs, organic or free range, beaten (use tofu for vegan option)
40g finely shredded wintergreens: kale, spinach, chard etc.
100g broccoli, sliced length-ways
200g rice or konjac noodles
50g white or red onion, cut in thin slices
40g spring onion, cut in 2cm lengths
5g red chilli, seeded and finely diced
Small handful coriander, finely chopped
1 tomato seeded and cut in strips
2 tsp fish sauce (use miso for vegan option)
2 tsp tamari soya sauce
¼ tsp xylitol
¼ tsp cracked black pepper
Small handful coriander, finely chopped

METHOD

• Place heavy pan over medium heat. Spread cashews evenly on pan, after about 30 seconds stir for about 2-3 minutes or until they become fragrant, taking care not to burn any. Transfer to parchment paper to cool. Set aside until ready to use.
• Heat a deep pan or wok over low heat. Add 1 tbsp of coconut oil. Add beaten egg and lightly cook for about 30-60 seconds. The egg should move on the pan when you shake it. Flip over with a palate knife and cook the other side for seconds. Remove from pan and let it cool slightly, then roll into a cigar shape, cut into thin ribbons and set aside.
• Add the rest of the oil to the wok, followed by the shredded kale and broccoli, turn heat up to high and gently stir vegetables (1-2 minutes). Add noodles, tomato, white onion, spring onion, chilli – cook briefly while mixing gently (30 sec-1 minute).
• Mix together fish sauce, tamari soya sauce, pepper and xylitol. Add to noodles and stir for 30 seconds.
• Gently stir in chopped coriander, toasted cashew nuts and shredded egg. Serve at once.

To adapt this recipe you could also add 200g of raw prawns, tofu or chicken. Stir-fry in just after egg, before broccoli, allowing 1 minute to seal the ingredient of choice. Then continue with noodle and onion mixture. 

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Mexican Bean Soup (from Maggie Lynch)

INGREDIENTS

Serves 4-6

1 medium onion, finely diced
2 cloves garlic, crushed
1 large carrot, diced
½ small butternut, diced
150g dried aduki or kidney beans, soaked and cooked, or 1 x 400 gram tin cooked beans
2 heaped tsp ground cumin
½ tsp chilli flakes
1 heaped tsp smoked paprika
1 tbsp tomato puree
1 x 400g tin chopped tomatoes (preferably organic)
1 litre homemade vegetable stock or 2-3 kallo stock cubes
1 litre boiling water
Fresh coriander to garnish
Natural Greek yoghurt or soya yoghurt to serve

METHOD

• Gently fry garlic in olive or coconut oil for 1 minute, add onion and cook for 15-20 minutes. Add diced carrot and butternut squash, gently cook for 15 minutes. Add spices: cumin, chilli flakes, smoked paprika, cook for 2 to 3 minutes.
• Add tomato puree, chopped tomatoes, aduki/kidney beans and stock, simmer for 10-15 minutes.
• Either leave soup chunky or blend slightly.
• Add freshly chopped coriander and simmer for another 3 minutes.
• Serve with a large dollop of yoghurt and chunky sourdough.

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Hearty Red Lentil Soup

INGREDIENTS

Serves 4

A dash of rapeseed oil
2 onions, very finely chopped
4 cloves of garlic
3 tsps. of cumin seeds
1 tsp. of garam masala
1 tin of tomatoes
1 litre of good stock
300g of red lentils
2 tbsps. of tomato puree
Parsley to serve

METHOD

• Heat the oil and sauté the onions until they are translucent.
• Add the garlic and continue frying for another minute.
• Add the spices, the tin of tomatoes, tomato puree and stock.
• Stir well and add the lentils.
• Leave the lid on and let it bubble away for about 15mins until the lentils are soft.
• Add a little more stock if necessary.
• Taste and season.
• Sprinkle with parsley (optional) and a spoon of natural yoghurt (optional).

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Fish Kedgeree (from Dale Pinnock)

INGREDIENTS

Serves 1
Coconut oil, for cooking
½ small red onion, minced
½ red bell pepper, chopped
1 tsp curry powder
½ tsp turmeric
1 red chilli pepper, thinly sliced
½ cup brown basmati rice
sea salt and black pepper
1 large free-range egg
handful baby spinach
1 smoked mackerel fillet
1 tblsp live natural yoghurt

METHOD

• Heat the coconut oil over medium heat in a large pan, add the onion and red pepper, and cook gently until softened – about 5 minutes.
• Add the curry powder, turmeric, chilli pepper and rice, and stir for a few minutes to toast the spices slightly.
• Add enough water to cover the rice, season with salt & pepper, and simmer covered, over medium heat for about 20 minutes, or until the rice has softened.
• Boil the egg. Let it cool before peeling and cutting into quarters.
• Just before the rice is fully cooked stir in the baby spinach and cook for a few more minutes until wilted.
• When the rice is cooked, stir in the flaked mackerel and yoghurt.

Serve with a fresh green salad.

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