5 Healthy Recipes To Make This Week

By Astrid Carter |
7th January 2020

We’ve rounded up five healthy(ish) recipes to make this week to counteract all of December’s indulgence. From hearty soups that will up your veggies intake to easy midweek meals ready in minutes and a pudding that’s refined sugar-free; here are this week’s top five.

Lentil, Tomato & Paprika Soup with Crispy Kale

Ingredients

  • 1 tbsp vegetable oil, plus a splash extra
  • 1 onion, chopped
  • 2 garlic cloves, crushed
  • 1 fresh rosemary sprig
  • 2 tbsp sweet smoked paprika
  • 250g red lentils
  • 400g tin chopped tomatoes
  • 1 litre vegetable stock (from a stock cube)
  • 100g prepared kale
  • Squeeze of lemon juice
  • Crusty bread to serve

Method

  1. Heat the oven to 190°C/170°C fan/gas 5. Heat the 1 tbsp oil in a large saucepan, add the onion and cook gently for 10 minutes, stirring occasionally, until softened. Add the crushed garlic, rosemary, paprika and lentils, then cook, stirring, for another minute or so.
  2. Pour in the chopped tomatoes and stock, bring to the boil, then turn down the heat and simmer gently for 20 minutes until the lentils are tender.
  3. Meanwhile, toss the kale in a splash of vegetable oil and spread out over a large baking tray. Sprinkle with salt and bake for 8-10 minutes until crisp.
  4. Season the soup to taste with salt, pepper and lemon juice (see tip). Serve
    in warmed bowls, topped with the crispy kale and with crusty bread for dipping.

Recipe courtesy of deliciousmagazine.co.uk

Persian-Style Herb Frittata

Ingredients

  • 8 eggs
  • 10g chives, finely chopped
  • 10g coriander, finely chopped
  • 10g dill, finely chopped
  • 10g flat-leaf parsley, finely chopped
  • 4 spring onions, finely sliced
  • 1 tbsp flour
  • ½ tsp baking powder
  • ½ tbsp turmeric
  • 35g toasted pine nuts
  • 1 pinch of saffron, soaked in 2 tsp boiling water
  • 1 tbsp olive oil
  • 75g feta, crumbled
  • 1 lemon, juiced and zested
  • 25g pumpkin seeds
  • 2 tbsp pomegranate seeds, to decorate
  • 100g Greek yogurt

Method

  1. Preheat the oven to 200°C/fan 180°C/gas mark 6. Whisk together the eggs in a large bowl. Add the herbs, onion, flour, baking powder, turmeric, pine nuts and saffron. Season with black pepper and whisk again.
  2. Heat the oil in an ovenproof skillet pan. Pour the egg mixture into the pan. Cook over a very gentle heat for 10 minutes, then transfer to the oven for a further 5 minutes to finish cooking.
  3. Remove the frittata from the oven and allow to cool for 5 minutes. Turn out and top with the crumbled feta, lemon zest, pumpkin seeds and pomegranate. Mix the Greek yogurt with the lemon juice and serve with the omelette.
Recipe courtesy of Sainsbury’s.

Warming Fruity Oat Crumble

Ingredients 

  • 2 Bramley or cooking apples, cored and cut into cubes
  • 5cm/2in piece fresh ginger, peeled and finely grated
  • 2 tbsp maple syrup
  • 2 tbsp fresh orange juice
  • 1 cinnamon stick
  • 100ml/31⁄2fl oz/scant 1⁄2 cup warm water
  • 1 large rhubarb stalk, cut into large cubes

For the crumble topping

  • 56g/2oz/4 tbsp organic butter, at room temperature
  • 100g/31⁄2oz/11⁄4 cups rolled oats
  • 3⁄4 tsp ground cinnamon

Method

  1. Preheat the oven to 200°C/400°F/Gas mark 6.
  2. Place the apple pieces, ginger, 1 tablespoon maple syrup, orange juice and the cinnamon stick (and star anise, if using) in a large pan with the water and gently cook on a medium-low heat for 5 minutes. Add the rhubarb pieces and cook until almost soft.
  3. In a bowl, crumble the butter into the oats with your fingertips. Sprinkle the cinnamon over this mixture.
  4. Put the cooked fruit, including cinnamon stick, into a baking dish and sprinkle the crumble mixture over the top. Drizzle the remaining maple syrup over the topping and bake in the hot oven for 15–20 minutes. Serve hot with a spoonful of plain yogurt.

Tip: add 2 star anise with the cinnamon stick to give the filling extra flavour.

Recipe courtesy of Spice Diet: Spice Up Slim Down by Kalpna Woolf

Vegan Kale Mac & Cheese

Ingredients

  • 250g (2 cups) dried macaroni (even better if it’s gluten free and/or wholegrain!)
  • 1 tablespoon coconut oil
  • 1 small onion, finely diced
  • 2 garlic cloves, crushed
  • 140g (heaped 1 cup) cashews, soaked overnight, then drained
  • 350ml (1 & 1/2 cups) almond or coconut milk
  • 1 tablespoon arrowroot powder
  • 25g (3 tablespoons) nutritional yeast
  • 1/2 teaspoon sweet paprika
  • 1/2 teaspoon ground cumin
  • Juice of 1/2 lemon
  • Large handful of kale, shredded

Method

  1. Cook the macaroni according to the packet instructions. Meanwhile, heat a medium-sized saucepan over a medium heat, add the coconut oil and sauté the onion and garlic for 5 minutes or until soft.
  2. Put the onion and garlic, soaked cashew nuts (you will need to soak them overnight) and the rest of the ingredients, except the kale, into a blender and blitz on high until thoroughly blended.
  3. Pour the cashew ‘cheese’ back into the saucepan with the shredded kale and cook on a low heat, stirring frequently, until warm and the kale is wilted – about 2–3 minutes.
  4. Add the drained, cooked macaroni to the pan, stir well and serve immediately.

Recipe courtesy of Julie Montagu 

Caramelised Pumpkin, Goat’s Cheese & Winter Fruit Salad

Ingredients

  • 2 tbsp olive oil
  • 2 tsp cumin seeds
  • 150g/5¼oz pumpkin (cut weight), peeled and cut into 1cm/½in slices or 2.5cm/1in cubes
  • 1 small red onion, peeled and cut into small wedges
  • ½ tbsp ground sumac
  • salt and freshly ground pepper

For the dressing

  • juice of ½ large orange (freshly squeezed)
  • 1 tsp Dijon mustard
  • 1 tbsp olive oil
  • ¼ tsp chilli (red pepper) flakes
  • a pinch of salt, or to taste

For the salad

  • 50g/1¾oz baby spinach
  • ½ a small bag (50g/1¾oz) watercress leaves
  • 2 satsumas, peeled and broken into segments
  • 30g/1oz pomegranate seeds
  • 75g/2¾oz/¹⁄³ cup soft goat’s cheese

Method

  1. Heat 2 tablespoons olive oil in a frying pan over a medium heat. When the oil is hot, add 1 teaspoon cumin seeds and as soon as the seeds start to sizzle add the pumpkin and cook over a gentle heat for 5–7 minutes.
  2. Add the onion wedges, season with salt and pepper, then stir in the sumac, turning the vegetables well until they are coated. Gently fry for another 5–6 minutes until the pumpkin and onion are soft and caramelised.
  3. Combine all the ingredients for the dressing and whisk well. Set aside.
  4. Warm a pan over a low heat then add the remaining 1 teaspoon cumin seeds and dry-fry for 3–4 minutes. Take off the heat and grind in a pestle and mortar. Set aside.
  5. Scatter the spinach, watercress leaves, satsuma segments and pomegranate seeds on a plate and place the pumpkin on top.
  6. Crumble over the goat’s cheese then drizzle over the dressing. Sprinkle the roasted cumin over the top and serve.

Tips

  • Use clementines, tangerines or even apples if you prefer instead of satsumas.
  • Substitute butternut squash, raw beetroot or sweet potato for the pumpkin if you feel like a change.

Recipe courtesy of Spice Diet: Spice Up Slim Down by Kalpna Woolf

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