This soup combines energising sweet potato and protein rich peanut butter to create a super satisfying midweek meal.  

Orange and yellow veggies really represent this time of year. Their beautiful golden hues reflecting the colours found in nature. Orange and yellow veggies are a great source of beta-carotene. Beta-carotene converts to vitamin A in the body, an important nutrient in immune support and skin health.  

Remember, whenever you make any soup, stop and ask yourself, “how can I add protein to this?” Protein is what helps fills us up and sustains our energy for longer. Examples of protein include: lentils, chickpeas, peas, chicken, and fish. In this recipe, we’ll use peanuts. Without protein, soup is simply veggies and water - you’ll be feeling pretty hungry sound again afterwards.  
 
Serves 4-5 
Ingredients 

• 2 leeks, sliced 
• 1 tsp. coconut oil 

• 1 kg sweet potatoes  
• 1 large thumb sized piece of ginger 
• 1.5L vegetable stock  
• 1 tbsp. soy sauce or tamari (if GF) 
• 1 tbsp. maple syrup 

• 1 tbsp. unsweetened peanut butter 

 
For the topping:  

• 2 large handfuls of unsalted, unroasted peanuts 
• 2 limes, zested  

 
 
1. Put a large pan on a low heat. Add a teaspoon of coconut oil and once melted add the leeks. Cook for 3-4 mins. stirring occasionally until softened.  
 
2. Meanwhile, peel the sweet potatoes and chop into rough chunks. Peel and chop the ginger.  
 
3. Once the leeks are translucent, add the sweet potatoes and ginger and 1.5L of veggie stock. Bring to a boil and hard simmer for 15 mins., until the potatoes are cooked. Top up with more hot water if needed.  
 
4. Meanwhile, for the topping, put a small frying pan on a medium heat and gently toast the peanuts. Shake the frying pan occasionally so they don’t burn. Once lightly browned, roughly chop them up and put them into a bowl. Grate over the zest of two limes and combine.   
 
5. Once the sweet potatoes are soft, the soup is ready. Blitz in the saucepan using a stick blender until you get a nice smooth consistency.  
 
6. Add the soy sauce, maple syrup and peanut butter and the juice of one of the limes and blitz again to combine everything.  
 
7. Taste and adjust as needed, adding more lime/soy/maple until it tastes amazing. Add a little sea salt if you like too.  
 
8. Ladle into bowls and top with the toasted lime peanuts.   
 
Looking for other winter soups? Check out my parsnip and lentil soup. 

Interested in finding out more about working together? Book a quick chat here. I’d love to hear from you

​If you’re looking for a dairy-free, delicious chocolate dessert that still has a fabulous dinner party feel then this recipe will cater for all your dietary requirements. It's:

• Vegan
• Dairy-free
• Gluten-free
• Sugar-free
• Nut-free

The result is this gorgeous, luxurious, creamy vegan chocolate mousse that can be whipped up in three simple steps with ingredients you already have in your kitchen!

1. Pop all the ingredients in a food processor and blend until smoothe.
2. Then, simply spoon your vegan chocolate mousse into small serving glasses or ramekins and refrigerate for two hours before serving.
3. Garnish with raspberries, strawberries or pomegranate. Delicious! It can be frozen and saved for a later date too.

Cook's notes:

• *Not a WORD about the avocado until afterwards. ​They'll never believe you!
  
• You may need to adjust the banana/avocado ratio depending on the size of each. I usually end up using ¾ of a large avocado to one  banana but it varies.
• Your avocado must be soft and ripe or your dessert will lack sweetness.
• Keep a stock of sliced bananas in your freezer so you can make this dessert at any time. It saves over-ripe bananas being discarded too. 

​

​It’s the perfect sugar-free, no-bake dessert that’s vegan and nut-free too. And it comes with heaps of health benefits. 

Raw cacao is a rich source of antioxidants and polyphenols which help mop up inflammation in the gut. Avocado is full of vitamin E which is important for skin healing and essential fats which provide anti-inflammatory support. When it’s this healthy can it even be classed as dessert??? 

My 30-Day kickstart programme and my 90-Day Gut Health Plan bring you personalised meal plans with free-from recipes tailored to your specific needs so you can be confident that you're eating healthy balanced meals no matter what. Find out more here. 

You might also like to try this high-protein banana bread recipe or these Terry's Chocolate Orange inspired choco-orange energy balls. 

Word has it you love those Grande Caramel Lattes and Pumpkin Spiced Creamy Mochas? And who could blame you?! But considering they’re laced with enough sugar, sweetener, caffeine and syrup to push an adrenalin-infused Christmas shopper to the edge, they’re really not friends to our gut, our mood, our anxiety or our waistlines.

So I came up with a delicious winter spiced latte of my own that will soothe your gut instead of sending you rushing to the loo or reaching for that Gaviscon. If you are trying to avoid or reduce your caffeine intake but love a hot milky drink, you'll love this!

It’s just a few simple ingredients and stars turmeric which gives it that beautiful golden colour. Turmeric is a bit of a celebrity when it comes to natural anti-inflammatory support. I’ve combined it with other warming anti-inflammatory spices like ginger and cinnamon too.

My turmeric latte recipe is entirely plant based, dairy-free and refined sugar-free. Have you tried a turmeric latte yet? (It's sometimes known as a Golden Latte).

If you're sensitive to caffeine (it makes you anxious or jittery or disrupts your sleep), or if you find coffee irritates your gut, give this a try! 

​You may also enjoy this soothing slippery elm smoothie recipe, especially if your gut is irritated and inflamed. 

Recipe serves 2.

• 350ml unsweetened almond milk
• 1⁄4 tsp. ground turmeric
• 1⁄4 tsp. ground ginger
• 1⁄4 tsp. ground cinnamon
• 1 tsp. maple syrup

Here's another gut soothing anti-inflammatory smoothie recipe you'll love: Soothing slippery elm smoothie.

Slippery elm powder is a nutritious food that will gently soothe an irritated, acid stomach. It forms a lovely protective barrier along the lining of the gut, repairing the mucous membranes and reducing the risk of further irritation and inflammation.  

It's quickly soothing to any inflammation of the stomach such as:

• Gastritis
• Ulceration
• Heartburn
• Acid reflux
• Hiatus hernia.

Great news for any issues with acidity! 
​
It can also be soothing to inflammation further down in the bowel such as:

• Colitis
• Diverticulitis
• Chronic bladder inflammation or irritation

If you struggle with the taste of slippery elm you'll love this deliciously smooth shake. It can even be warmed up and consumed as a healthy hot drink instead of your usual cafe latte! (best avoided if experiencing acid reflux or heartburn).

• 1 cup of oat milk (250ml) (I use Oatly)
• ½ a large or 1 small ripe banana
• 1 tbsp. Slippery Elm Powder
• 1/4 tsp. cinnamon  
• 1/4 teaspoon vanilla extract
• A tiny pinch of nutmeg

Simply blend all the ingredients in a blender until smooth and pour into your favourite glass. 

If you prefer a hot drink, gently heat the blended mixture in a saucepan and pour into your favourite mug. Add extra frothiness with a handheld milk frother, delicious! 

This satisfyingly good kale and tahini salad is remarkably energising. Plus, it’s a fab option if you are following a dairy free diet because tahini (which is made from ground sesame seeds) is a rich source of calcium, as is the kale! Good news for stronger bones.

Let’s face it, we could all do with eating more greenery and this deliciously creamy dressing injects wonderful flavour to the kale. It's also super quick to make. Just make sure the kale you use is not the ready-chopped version. You need the full leaves for this so you can quickly separate the leaves from the chewy stalk. 

Kale belongs to the cruciferous family of vegetables which has shown to support hormone balance, and have anti-carcinogenic properties. Overall message? Eat more kale. 

At long last, the answer for that post-dinner, late-night chocolate craving. Also brilliant if you need a little pick me up during the day or fancy a healthy treat with your cup of (herbal) tea. 

1. Soak the dates in warm water for 10 minutes, then blitz for a few seconds in the food processor.
2. Now add the nuts, seeds and oats and pulse for a few more seconds. 
3. Add all the remaining ingredients and blitz until the ingredients combine. 
4. Roll a small handful of the mixture between your hands to form a ball the size of a ping pong ball. (That way you could eat two instead of one bigger golf ball sized one...)

For more delicious recipe ideas guaranteed to energise your day, check out my 90-Day Gut Health Plan which includes meal plans. I also think you'll love this deliciously smooth, dairy-free vegan chocolate mousse recipe.

A change in season calls for a meal plan rethink and this is the perfect antidote to the shorter, cooler, darker days. This chunky, traditional soup is hearty comfort food the whole family will enjoy. I like to keep the veg chunky so there is some bite to the dish but you could blend to smooth if preferred.

What you'll need:

• 1 tbsp. olive oil
• 3 carrots, roughly chopped
•  2 small or 1 medium sized sweet potato, peeled and roughly chopped
•  2 celery stalks, roughly chopped
•  2 leeks, roughly chopped (remove the green stalky part)
•  2 white onions, peeled and roughly chopped
• 1 bag of parsnips, roughly chopped 
•  200g red split lentils, rinsed
• 3 bay leaves
•  1.5 cups of fresh parsley (stalks and leaves)
• Black pepper, grind to taste 
•  4 level tsp. bouillon powder
• 1.5 litres water (or enough to just cover the veg)

How to cook the soup:

1. Sautee all the vegetables in a little olive oil in a large, deep pan for 5 minutes or so, until the onions and leeks are softened. 
2. Add the lentils, bouillon powder and enough water to cover.
3. Add the herbs, bring to the boil, then turn down the heat to a simmer for 20 minutes. Keep the lid askew to help the vegetables steam as they simmer. Check and stir every 10 minutes or so.
4. Top up with water if necessary until the vegetables are cooked. Don’t put in too much water though, as this is a chunky soup.
5. Serve with oatcakes and hummus or cottage cheese. 

If you are struggling with your weekly meal plans check out  my 30-day package which includes weekly personalised meal plans. 

I have been making variations of this salad since I backpacked around Turkey in 2012. Known locally as a ‘Shepherd’s Salad’ it is served with everything, all over Turkey. It combines all the seasonal local produce (cucumber, tomatoes and pomegranate) with parsley and mint.

The thing that truly sets this salad apart is the pomegranate seeds, available in abundance in Turkey throughout summer. These pink little jewels burst in your mouth and combined with the palate cleansing parsley make a deliciously juicy and refreshing salad. 

To make one large salad bowl:

• 1 punnet of cherry tomatoes 
• 1 cucumber
• 1 red pepper
• 1 yellow pepper
• 1 small red onion
• 1 pomegranate
• Large handful of parsley
• Small handful of mint leaves
• 1 lemon
• Extra virgin olive oil
• Optional sprinkling of sesame seeds

Dice all the vegetables.
Quarter the pomegranate and remove the seeds.
Finely chop the parsley and mint (remove the stalks if you have the patience, I just chuck it all in). 
Toss all the ingredients together in a large salad bowl.
Drizzle with extra virgin olive oil and the juice of one large lemon. 

I love to make a large bowl of it and keep it in an airtight container in the fridge for up to three days. It pairs perfectly with grilled chicken or fish, feta cheese, chickpeas or hummus. And it’s a beautiful rainbow of colour! 

Pomegranates are a rich source of vitamin C (important for skin healing, anti-ageing and immunity) and thanks to their unique polyphenols have shown to reduce the risk of high blood pressure and support healthy hearts and prostates. 

Get them while they’re in season and available in the UK - summertime! If you can’t get pomegranates you can put a Moroccan spin on the same salad here.

Cabbage contains a substance called DIM and indole-3-carbinol. These phytochemicals have a balancing effect on female hormones and have shown to reduce the risk of cancer. The sulphur content of cabbage also supports liver detoxification pathways.  Cabbage (and vegetables in general) are a rich source of fibre which gut bacteria thrive on. 

Miso paste is made from fermented soybeans and is a staple in Japanese and asian cultures. Unpasteurised miso paste can contain "friendly" bacteria, like Lactobacillus,  which supports digestion and reduces the risk of food intolerances, as it balances the immune response. It's also worth considering miso paste for bone health because fermented foods can create vitamin K2 which helps transport calcium into our bones. 

Fennel helps to reduce gas and bloating thanks to its anti-spasmodic ability in the digestive tract, reducing the risk of cramps. It also helps stimulate bile which supports digestion and the breakdown of fats. 

For the salad:

• Half a red or white cabbage, thinly sliced.
• 1/2 - 1 fennel bulb, thinly sliced. 
• 2 spring onions, sliced.
• Optional extras: sesame seeds and freshly chopped coriander

Combine in a salad bowl then make the dressing.

For the salad dressing:
Blitz the following in a blender or food processor:

• 1 carrot
• 1 tbsp. miso paste (white or brown)
• Juice of 1/2 lemon 
• Splash of toasted sesame oil
• 1 small chunk of ginger
• 1 clove of garlic 
• 1 tsp. of honey (or agave nectar)
• 1 tbsp. water to thin if needed 
• (Don't add salt as miso paste is naturally salty) 
• Gradually pour in approx 3 tbsp. olive oil as you blend these ingredients together.
• Taste and adjust to suit. I find I add a little more miso or a little extra honey depending on flavour. Not sure why but it's different every time! 

​Drizzle the dressing over the salad and toss to combine. You will probably have leftover salad dressing so either keep it in the fridge for a few days or drizzle it over the fish. 

Mackerel is an oily fish which is a source of DHA - very important for brain health, memory and concentration.  
​
If using fresh raw mackerel fillets they cook incredibly fast on the grill. I use a George Foreman grill and they are ready in 2-minutes at a medium heat. 

If using a regular grill try grilling them for 1-2 minutes on each side. Be careful not to overcook them as they can dry out.

You could also use ready-to-eat smoked mackerel fillets to save time. 
​
Drizzle any leftover salad dressing over the fish. Yum!

​

This delicious lentil dahl is perfect for lazy kitchens. It simply requires heating antioxidant and anti-inflammatory rich spices with lentils and simmering in water for 20 minutes. Easy! Antioxidants mop up free radicals which help reduce signs of ageing in the body.

There are so many wonderful variations of lentil dahl (it’s basically Indian style soup); often with garam masala or curry powder, onion and garlic. This one is even simpler because you won’t need to chop an onion or crush any garlic. Instead I’ve used mustard seeds, nigella and fenugreek seeds to create a warm and fragrant flavour. 

I started experimenting with onion and garlic free flavours because I have many clients who can’t tolerate them (they may have onion/garlic sensitivity or they might be following the Fodmap diet for IBS relief).

If you have a slow-cooker, you can look forward to coming home to a warm, welcoming meal after work.

Planning stews or hearty soups like this into your week is so fabulous because you'll have plenty of leftovers for either lunch or dinner the next day (and again the next day!) Simply double the ingredients if you want more servings. It freezes really well too, so I often make a double batch so that I have some healthy options ready to go for busy weeks.

What herbs and spices do you like to use when making a lentil dahl?

Ingredients
Serves 2-3

• 200g red lentils washed and drained well
• 1 tbsp. coconut or olive oil
• 1/2 tsp mustard seeds
• Heaped ¼ tsp cumin seeds
• Heaped 1/4 tsp nigella seeds
• < 1/4 tsp fenugreek seeds
• 1/2 tsp ground turmeric
• 1/4  tsp or more cayenne (depending on how hot you like it)
• 2 pinches of sea salt
• 2.5 cups of water (add more if you prefer a soup like consistency)
• 1 handful of fresh or frozen spinach leaves
• Optional 3 carrots, chopped small
• 80-160g brown rice (40g dry weight per person)

A note on measurements of the spices: a little guessing won't go amiss and won't make too much difference if you are slightly out.

Instructions:

1. Wash the lentils, drain and keep aside
2. Heat oil in a saucepan over medium heat. When the oil is warm, add the spices, mix and wait for the mustard seeds to start to pop
3. Add the washed and drained lentils, mix and coat them in the mixture for a minute
4. At this point, you could add in finely chopped carrots if you wanted to pad it out further and sneak in extra veggies
5. Add water and sea salt and stir. Partially cover and cook for 20 minutes or until lentils have softened
6. Turn off the heat. Fold in the spinach and let it wilt
7. Serve over brown rice or as a soup. Brown rice is one of my favourite complex carbohydrates because it is so energising and easy on the digestive system for most.

Hope you love this recipe as much as I do! For more food inspiration please head over to my Instagram and Facebook page or get in touch with  me via the contact page or in the comments below. I'd love to hear from you!

Mary x