Your week’s shopping list
- 140g whole wheat pasta
- 100g Tenderstem broccoli
- 5½ garlic cloves
- 25g California walnuts
- 10g basil
- 10g fresh mint leaves
- Salt
- Pepper
- Extra virgin olive oil
- 1 small courgette
- 200g bulgar wheat
- 500ml chicken stock
- 350g kale
- 4 tomatoes
- 25g parsley
- 200g feta
- 75g pomegranate seeds
- 1 lemon
- 1 brown onion
- 1 red onion
- 1 lemongrass stem
- 2 red chilli
- Bunch coriander
- 15cm piece ginger
- 1 pot of mild/medium curry powder
- 200g tin coconut milk
- 400g tin plum tomatoes
- 2 sweet potatoes
- 100g green beans
- Cornflour
- 1 lime
- 250g short-grain brown rice
- 2 leeks
- 700g cooked roast chicken meat
- 2 flat-leaf parsley sprigs
- Bragg Liquid Aminos/ soy sauce
- 600g cod or firm white fish fillets
- Sweet white miso
- 1 pointed cabbage
- Maple syrup
- 1 large potato, such as Desiree
- 1 small chicken breast
- 1 medium egg
- 2 spring onions
- 20g beansprouts
- 5g peanuts
- Sesame oil
- Sunflower oil
- 330g spelt flour
- 18g fresh yeast
- 200g chopped tomatoes
- 150g low-fat cheese
- 200g cold shredded turkey
- Handful of rocket
- Oregano
- 25g Parmesan
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Monday California walnut pesto with tenderstem and whole wheat spaghetti
With California walnut pesto and whole wheat spaghetti, this easy pasta dish is packed with fibre and will keep the whole family happy – perfect for lunch or a quick, simple dinner option.
Serves: 2
• 140g whole wheat spaghetti
• 100g Tenderstem broccoli
• ½ garlic clove
• 25g California walnuts, toasted, plus a few extra to garnish
• 10g basil
• 10g fresh mint leaves
• Pinch of salt
• 25g Parmesan
• 4tbsp extra virgin olive oil
• 1 small courgette, spiralized
1. Cook the pasta in plenty of salted boiling water according to the packet instructions, adding in the broccoli towards the end of the cooking time.
2. Meanwhile, grind the garlic, walnuts, basil, mint and salt in a pestle and mortar until you have a smooth paste.
3. Grate in the Parmesan, then stir in the extra virgin olive oil, adjusting the seasoning to taste.
4. Drain the pasta and Tenderstem, setting aside one cup of the cooking water.
5. Add a little of the pasta water to the pesto to loosen the mixture to a good consistency.
6. Toss the pasta with the spiralized courgette, allowing the residual heat to wilt it slightly, mix in the pesto and sprinkle over a few extra chopped walnuts to serve.
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Tuesday Kale and feta tabbouleh
This tasty dish is ready in just 20 minutes. It contains pomegranate seeds, which are rich in both fibre and vitamin C.
Serves: 4
• 200g bulgar wheat
• 250ml chicken stock
• 250g kale
• 4 tomatoes, diced
• 25g parsley, chopped
• 200g feta, crumbled
• 75g pomegranate seeds
• Zest and juice of 1 lemon
1. Bring the bulgar wheat and stock to a simmer and cook for 2–3 minutes, covered. Remove from the heat and keep covered until slightly cooled.
2. Meanwhile, cook the kale in boiling water for 5 minutes, drain well and roughly chop.
3. Mix the kale into the bulgar wheat along with the remaining ingredients and season to taste. Serve warm or chilled.
Try using couscous instead of bulgar wheat and remove the feta for a healthy and fresh side salad that can accompany any main meal
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Wednesday Sweet potato, coconut and green bean curry
Great for when you need a bowlful of creamy goodness that’s light and refreshing. The coconut adds so much goodness as it contains lauric acid, providing antibacterial and antiviral protection for all the school lurgies and winter bugs. Ladle this up and ward off the sniffles in one go.
Serves: 4
• 2tbsp olive oil
• 1 onion, finely sliced
• 1 red onion, finely sliced
• 1 lemongrass stem, tough outer layer removed, trimmed and smashed
• ½ red chilli, sliced, plus extra to serve (optional)
• Small bunch coriander, stalks removed and sliced, leaves for garnish
• 5cm piece ginger, peeled and minced
• 1tbsp mild/medium curry powder
• 200g tin coconut milk
• 400g tin plum tomatoes
• 2 sweet potatoes, diced
• 250ml chicken stock
• 100g green beans
• 1tbsp cornflour (optional)
• 1 lime to squeeze
1. Heat the olive oil in a large casserole dish or heavybased pan. Add the onions, lemongrass, chilli (if using), coriander stalks and ginger and fry gently for 5 minutes, stirring occasionally. Stir in the curry powder and cook for a further 5–10 minutes, until the onions are very soft and aromatic (don’t let them brown).
2. Add the coconut milk, tomatoes, sweet potatoes and stock, then bring to the boil over a high heat. Reduce the heat, cover and simmer gently for 5 minutes.
3. Add the green beans and cook for another 10 minutes, uncovered, until all the vegetables are tender but not falling apart. If the sauce is very thin, stir the cornflour with 1 tablespoon of water to form a paste, add this and cook until thickened.
4. Serve with a squeeze of lime juice, some coriander leaves and more chilli to taste, if you like.
em>Extracted from Lizzie Loves Healthy Family Food: Delicious and Nutritious Meals You’ll All Enjoy by Lizzie King (£20, Trapeze). Photography by Charlotte Kibbles. lizzieloveshealthy.com
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Thursday Potato and chicken pad thai
Serves: 2
• 1 large potato, such as Desiree, peeled and cut into matchsticks
• 1 small chicken breast, thinly sliced
• 2 garlic cloves, sliced
• ½ red chilli, de-seeded and finely chopped
• 1tsp chopped fresh ginger
• 1 medium egg, beaten
• 2 spring onions, finely sliced
• 20g beansprouts
• 1tsp fresh chopped coriander
• 1tbsp soy sauce
• 5g peanuts, chopped
• 1tsp sesame oil
• 1tbsp sunflower oil
1. Cook the potatoes in salted boiling water for 2-3 minutes, drain and leave to cool.
2.Heat a wok over a high heat. Add the oils, fry the chicken until it starts to colour. Add the garlic, chilli, ginger and continue cooking for a couple more minutes, stirring as the chicken is cooking.
3. Add the egg and scramble into the chicken. Add the potatoes and beansprouts and again continue to fry, giving the dish a good-old toss so all the ingredients are mixed up.
4. Just before serving add the spring onions and soy and give one last toss before tipping onto a plate. Garnish with chopped coriander and peanuts.
This is a tasty twist on a takeaway without the noodles. Plus, it’s ready in under 30 minutes, so it’s perfect for an easy weekday dinner when you’re busy
Friday Sweet miso cod with wilted cabbage
This is a super-fast spin on an Asian flavour-packed fish dish, and everyone loves it. Miso is a dream of a gut-healing food made from fermented soybeans, which is a great aid for your digestion. It’s full of protein and B vitamins and is high in antioxidants. With ginger, garlic and tons of greens, this is a great plate for bug-busting. The cabbage is a good source of vitamins A and K for strong bones.
Serves: 4
• 600g cod or firm white fish fillets
• 4tbsp sweet white miso
• 60ml tamari soy sauce, plus extra to serve
• 2tbsp maple syrup
• 2tbsp olive oil
• 5cm piece ginger, peeled and minced
• 2 garlic cloves, minced
• 1 pointed cabbage, finely sliced
• 1 red chilli, chopped (optional)
1. Cut the fish into 2.5cm cubes and place in a small bowl. Whisk together the miso, tamari, maple syrup and a splash of olive oil and pour over the fish. Stir to coat.
2. Heat a splash of the olive oil in a frying pan and add the ginger and garlic, stir-fry briefly on a medium heat, then add the cabbage along with 2 tablespoons of water. Cover and cook for 3–5 minutes until the cabbage is just wilted.
3. In a small pan, heat the remaining olive oil. Add the cubes of fish, along with the marinade, and cook over a medium heat for 2 minutes. Allow the fish to blacken slightly, as the miso caramelises, before turning and repeating on the other side.
4. Serve the fish over the wilted cabbage and season with more tamari to taste, and chilli if you wish.
Extracted from Lizzie Loves Healthy Family Food: Delicious and Nutritious Meals You’ll All Enjoy by Lizzie King (£20, Trapeze). Photography by Charlotte Kibbles. lizzieloveshealthy.com
