This tastes awesome: fresh, clean and nutrient packed. It gives you easily digestible protein, fibre, bucketfuls of minerals… oh, and it looks pretty impressive too.
4 skinless cod fillets
2 x 400g tins broad beans, drained
1 onion, finely chopped
olive oil, for cooking
6 tablespoons breadcrumbs (shop-bought or home-made)
2 tablespoons green pesto
large bunch fresh parsley, coarsely chopped
2 tablespoons chopped
sea salt and black pepper
Preheat the oven to 200°C/400°F/Gas mark 6 and line a baking tray with foil. Place the cod fillets on the tray and bake for 8–10 minutes, until almost cooked through.
Meanwhile, place the broad beans in a small pan and top with boiling water. Simmer for 5 minutes to warm through and soften slightly, then drain. Heat a little olive oil in a separate pan, add the onion and cook gently for 4–5 minutes, until softened.
Mix the breadcrumbs and pesto together. Remove the cod from the oven and top with the pesto crumbs. Return to the oven for another
Return the drained broad beans to the pan along with the cooked onion and parsley, then mash to form a coarse mash. Stir in the chopped olives and season with salt and pepper. To serve, place a dollop of the mash in the centre of a plate and top with the cod fillet.
This recipe is taken from The Medicinal Chef: Healthy Every Day by Dale Pinnock (Quadrille, £18.99)
Photography by Martin Poole
Lentils and eggs are the suggested power-breakfast
of many slow-carb regimes. Here’s a way to turn what
can be a motley mess on a plate – the sort of thing
that a college boy will shovel in his mouth before
hitting a weights room that smells of Tuesday’s socks –
into a meal you can be proud of.
5 tbsp olive oil
1 x 400-g tin of brown lentils, rinsed and drained
2 large handfuls of baby spinach
1 tsp sea salt
50 g Persian (marinated) feta, crumbled
4 tbsp fresh mint leaves, roughly torn
2 tbsp pistachios, toasted
freshly ground black pepper
lemon wedges and chilli sauce
Place 1 tablespoon of the olive oil in a non-stick frying
pan and add the lentils, spinach and salt. Stir to warm
the ingredients through and wilt the spinach. Season
with pepper and transfer the contents of the pan to
a plate. Crumble the Persian feta over the top of the
lentils and set aside while you make your omelettes.
Whisk the eggs together in a bowl. Heat 2 tablespoons
of the olive oil in the frying pan and add half of the
egg mixture, swirling the pan to coat the base. Cook for
2 minutes or until the top of the omelette is almost set
and base is golden.
Spoon half of the lentil mixture over the half of the
omelette that’s furthest away from you. Use firm shakes
of the pan to jerk the nearest edge of the omelette up
the lip of the pan. Use a spatula to fold the nearest half
over the filling to enclose it. Slide the omelette onto
a plate and scatter with half of the mint leaves and
pistachios. Serve with a wedge of lemon and some chilli
sauce. Repeat with the remaining oil, eggs and lentil
mixture to make a second omelette and garnish with
the remaining mint and pistachios.
This recipe is taken from Cut The Carbs! by Tori Haschka (Quadrille, £20)
Photography by Chris Chen
Crumble is an enduring favourite, a guaranteed crowd
pleaser that is beloved for its winning contrast of crunchy
topping and steaming fruit. I like it when the base has a bit
of bite too, so I don’t cook the fruit first. What makes this special is the way the ginger melts into gooey pockets of sweetness – you can always
sprinkle some extra into the crumble mix too.
Cooking time: 45 minutes
300g plain flour
175g Demerara sugar
200g butter, softened
3 pears, cored and chopped
3 nectarines, stones removed and chopped
2 tbsp crystallised ginger
1 tbsp chopped lemon thyme
Preheat the oven to 180°C/gas mark 4. in a mixing bowl, use
your fingers to rub together the flour, sugar and butter until it
resembles breadcrumbs. Place the crumble into the fridge to
firm up for 10 minutes while you prepare the fruit.
Place the pears and nectarines into a round 20cm ovenproof
dish and sprinkle over the ginger and lemon thyme. roughly
mix it all until well combined.
Cover the fruit with the crumble mix and place in the oven
for 45 minutes until the fruit starts to bubble up around the
sides and the crumble has a nice golden colour on top. Serve
immediately with a dollop of double cream or custard.
This recipe is taken from The Herb and Flower Cookbook by Pip McCormac (Quadrille, £16.99)
Photography by Yuki Sugiura