Recipes
Recipe ideas for breakfast, lunch, dinner and snacks
Strawberry Breakfast Smoothie (Serves 1)
1 banana
7 Strawberries
Vanilla Protein Powder (2 tbsp)
3 tbsp Vanilla Yogurt
1/2 cup of ice
1/2 cup of milk of choice
Serving suggestion: Top with granola, pumpkin seeds and cacao nibs
Green Smoothie (Serves 1)
1 banana
1 tbsp nut butter
1 handful of spinach
1 handful of cashew nuts
1 tbsp chia seeds
1/2 cup of oats
1/2 cup of ice
1/2 cup of milk of choice
Serving suggestion: Top with oats and leftover cashews
Cacao Smoothie Bowl (Serves 1)
1 banana
1 1/2 tbsp nut butter
2 tbsp cacao powder
1 medjool date
1/2 cup of ice
1/2 cup of milk of choice
Serving suggestion: Top with granola, toasted almond flakes, coconut flakes & cacao nibs.
Anti inflammatory turmeric recipes featured in Clarins UK (see here)
Chickpea, Chicken & Turmeric Curry (Serves 4)
1 medium onion
3 teaspoons ground turmeric
2 crushed garlic cloves
2 tablespoons of olive oil
1 teaspoon coriander
1 teaspoon ground ginger
2 teaspoons paprika
1 tablespoon mango chutney
400g can of coconut milk
2 tablespoons of cashews
4 boneless skinless chicken thighs cut into 1” pieces
400g of chickpeas drained and rinsed
100g of spinach
1 tablespoon of freshly squeezed lime
Serve with your choice of rice (400g): Coconut, Jasmine and short-grain brown rice go well with this dish.
Instructions:
Place the rice in a pan of cold water and bring to the boil, then let cook for 30 minutes. Brown rice might need 40 minutes.
Sauté the chicken in a separate pan sprinkling a pinch of turmeric, salt and pepper and set aside.
Whilst the rice is cooking, chop one onion and add it to a frying pan and drizzle with olive oil. Once the onion is browning, add the turmeric, garlic, coriander, ginger, paprika, and mango chutney. Let the onions and spices fry together for 5 minutes, and then add the coconut milk.
Bring to a boil and add your chickpeas. Simmer on low heat for 10 minutes before adding in your spinach.
Combine your chicken and rice and cook for 5 minutes before serving.
Tip: Turmeric stains easily, so beware of white or light surfaces and wear an apron to protect clothing.
Turmeric Tofu Scramble (Serves 2)
2 tablespoons olive oil
1 small onion
2 garlic cloves crushed
8 mushrooms
5 oz. firm tofu
1 teaspoon ground turmeric
2 handfuls of spinach
Salt & Pepper
Instructions:
Heat the olive oil in a pan and, once hot, add the onion, garlic, and mushrooms.
Once the onion and mushrooms brown, move to one side of the pan, turn down the heat and crumble in the tofu.
Sprinkle the turmeric over the tofu and stir in with the rest of the mixture and sauté for 5 minutes.
Add in the spinach until wilted and season with salt and pepper.
Golden Turmeric Pancakes (Serves 4)
200g plain flour
1 teaspoon baking powder
1 tablespoon honey
1 teaspoon ground turmeric
½ teaspoon ground ginger
25g butter
3 eggs
Milk
Salt
Instructions:
Heat a large knob of butter in a large non-stick frying pan.
Mix all the ingredients in a bowl to form a batter.
Add 2 tablespoons of batter to the pan and swirl into a circular shape.
Cook for 3 minutes on each side until golden.
[Optional to Serve: Top with fresh fruit and yogurt]
Recipes to help manage PCOS…
Individuals with PCOS are more likely to experience insulin resistance, which can result in cravings, feelings of fatigue and a general absence of fullness. These recipes are designed to stabilize blood sugar, increase feelings of fullness and reduce cravings.
Salmon & Brown Rice Bowl (Serves 1)
1 medium onion
3 teaspoons ground turmeric
2 crushed garlic cloves
2 tablespoons of olive oil
1 teaspoon coriander
1 teaspoon ground ginger
2 teaspoons paprika
1 tablespoon mango chutney
400g can of coconut milk
2 tablespoons of cashews
4 boneless skinless chicken thighs cut into 1” pieces
400g of chickpeas drained and rinsed
100g of spinach
1 tablespoon of freshly squeezed lime
Serve with your choice of rice (400g): Coconut, Jasmine and short-grain brown rice go well with this dish.
Instructions:
Place the rice in a pan of cold water and bring to the boil, then let cook for 30 minutes. Brown rice might need 40 minutes.
Sauté the chicken in a separate pan sprinkling a pinch of turmeric, salt and pepper and set aside.
Whilst the rice is cooking, chop one onion and add it to a frying pan and drizzle with olive oil. Once the onion is browning, add the turmeric, garlic, coriander, ginger, paprika, and mango chutney. Let the onions and spices fry together for 5 minutes, and then add the coconut milk.
Bring to a boil and add your chickpeas. Simmer on low heat for 10 minutes before adding in your spinach.
Combine your chicken and rice and cook for 5 minutes before serving.
Tip: Turmeric stains easily, so beware of white or light surfaces and wear an apron to protect clothing.
Oats with clothes (Serves 1)
2 tablespoons olive oil
1 small onion
2 garlic cloves crushed
8 mushrooms
5 oz. firm tofu
1 teaspoon ground turmeric
2 handfuls of spinach
Salt & Pepper
Instructions:
Heat the olive oil in a pan and, once hot, add the onion, garlic, and mushrooms.
Once the onion and mushrooms brown, move to one side of the pan, turn down the heat and crumble in the tofu.
Sprinkle the turmeric over the tofu and stir in with the rest of the mixture and sauté for 5 minutes.
Add in the spinach until wilted and season with salt and pepper.
Apple, Cinnamon & Peanut Butter (Serves 1)
1 Whole Apple
1 teaspoon of cinnamon
2 tablespoons of nut butter of choice
Instructions:
Chop 1 apple into slices
Sprinkle with cinnamon
Dip apple chunks into peanut butter and enjoy!