Great-with-fish/45 recipes

A tasty, substantial dish with many health benefits. Recent studies show that eating tofu lowers the risk of a number of age related diseases. Tofu contains high levels of isoflavones, one is called Genistein, that inhibits the growth of cancer cells because of it’s antioxidant properties. Tofu is versatile as can be bought in different consistencies depending on the recipe, firm for grilling, soft for casseroles and silken for desserts.

If sweetness is your weakness, then you don’t need to be concerned about including these healthy truffles into your diet. They’re packed with nutrients and are deeply satisfying for those in need of a chocolate fix.

A crêpe is a thin French pancake which is ideal when you want to treat yourself to something different, and with this version you’ll still maintain a high nutritional intake. This particular recipe is served with a sweet and scrumptious mango filling that’s sure to satisfy your taste buds. It’s economical, elegant and really simple to make.

This is just our example of some toppings to be enjoyed on our homemade pizza crust, a simple tomato and cheese with basil, we’ll leave it to your taste buds to add your own toppings.

This recipe could be fun for the kids to do for a healthy father’s day, Pizza isn’t often considered a healthy meal but this option definitely is. Let’s look at the base – Cauliflower – high in Choline which helps liver function, brain development and nerve function, and Oats – contain beta-glucan, a soluble fibre that reduces blood sugar and LDL Cholesterol levels. Now for the cheese topping – Cashews contain Magnesium, older people can quite often be deficient in Magnesium and this is linked to Osteoporosis, Coronary Heart disease and Insulin Resistance. A last look at the sauce and topping – Oregano – a potent anti-oxidant and a good source of fibre that binds toxins and removes them from the body while Tomatoes contain Lycopene that has been linked to Prostate Cancer prevention and also protects the eyes from age-related Macular Degeneration. We think this is a great way for kids to show their dads’ how much they care. Happy Father’s Day.

Chocolate is usually thought of as a guilty pleasure but for the Maya civilisation and their ancestors it was a daily staple; the Mayans murals and ceramics capture the abundance of chocolate available to them. Chocolate is made from the seeds of the cacao tree which flourished in southern Mexico. Recent studies found that cocoa extract, Lavado, could have a positive effect on cognitive decline, other studies indicate chocolate could help lower the risk of developing heart disease. Let’s celebrate the history and the benefits of chocolate with this enticing, vegan, recipe on the 13th September – National Chocolate Day.

This recipe is ideal for any get together but maybe bear it in mind for your New Year’s Eve party, easy to make and so healthy too – just in time for those resolutions! Cashews may be small but they have huge benefits. Studies have shown that eating a fistful of nuts may reduce the risk of heart disease, cashews contain powerful antioxidants called Lutein and Zeaxanthin which are absorbed directly by our retina and help prevent age related macular degeneration, they are packed with omega-3 fatty acids, they have a great percentage of dietary fibres and have many more positives. We know one New Year’s resolution you’re going to make!

An alternative sandwich that’s full of fibre due to the plantain and lentils. They are both great sources of fibre which, as we know, aids digestion. This sandwich is healthy for everyone, but pregnant women especially will benefit from the iron and high quantity of folate in the lentils, one cup (200g) provides 358 micrograms of folate and considering the daily requirement is 400 micrograms it doesn’t take a mathematician to know this adds up.

This recipe not only looks fantastic, but it is fantastic for you in many ways. Let’s look at your heart, grapes contain phytonutrient resveratrol which is great for heart health, strawberries, heart- shaped for a reason, contain anthocyanins which are associated with heart health as well as being what gives fruit and flowers their colour. Pecans contain monounsaturated fats that help prevent coronary heart disease. All this and more, vitamin C, folate, manganese, potassium, fibre to name just a few.

This sunrise smoothie is a colourful burst of vitamins and minerals to help protect your health. The flavonoids and vitamin A in carrots, oranges and mangos protect the eyes and help protect against many cancers. Oranges are a great source of fibre which improves the function of the digestive system. There are many more health benefits to gain from this sunny start to the day.

Give a warm welcome to this cool smoothie. Mint has traditionally had a role in welcoming guests throughout history, and by many different cultures. The ancient Greeks rubbed mint leaves on the dining tables to greet guests, mint tea is offered to guests in the Middle East and many cultures boil the leaves to freshen the air. This is also the recipe to say goodbye – to stomach problems – mint has a soothing effect on the digestive tract, relieving symptoms of indigestion, cucumber too is high in fibre, also good for digestive health and pineapple contains a digesting enzyme that is unique to pineapples, Bromelain. Bromelain is know to be good for brain health, also, when you are cooking one of our delicious meat recipes, the meat can be tenderized with pineapple because the Bromelain breaks down the meat proteins. Cucumbers are cool too, they are mainly water, 95% in fact, making them ideal for hydration. Cucumbers contain polyphenols called lignans which are considered helpful in lowering the risk of breast, ovarian and prostate cancers. Be prepared to be bowled over by this smoothie!

A healthy flavoursome take on an Italian classic. Nutritional yeast has a nutty cheesy flavour making it a good alternative for a vegan diet, especially as it is a complete protein. Other benefits are all the B vitamins which are important for everyone’s health but more so for those on a vegan/vegetarian diet. This yeast is rich in Selenium which helps to repair cell damage therefore helping to reduce the risk of cancer. It has anti-viral and anti-bacterial properties, it improves digestion and as it is rich in folate pregnant women should include this in their diet. Just a few reasons to get familiar with this cosmopolitan dish.

These healthy and delicious chicken nuggets make the perfect nutritious dinner. It’s such an easy recipe to make and these baked goodies make a great healthy alternative to fried chicken nuggets. They would taste great served as a delicious starter or you could serve with them with sweet potato or courgette fries and serve as a main.

It’s almost Mother’s Day and we can’t think of a better way to celebrate with your mum than by making her this delicious and nutritious box of loveliness. There’s no better way of showing someone you care than putting the time in to make them something and this delightful chocolate box not only looks fantastic – it tastes it too. We’ve topped ours with: sea buckthorn powder, blueberry powder, ground almonds and sesame seeds but the possibilities here are endless, you could use any type of nuts, seeds, cacao powder, coconut…….

These stunning raspberry tarts not only look divine – they taste it too. They’re gluten free, vegan and sugar free – yet taste deliciously sweet. You really can enjoy the fresh flavours of Spring with these little no-bake tasty desserts.

It’s time for another NutriPic recipe and this week chicken hotpot won the vote so we’ve created a delicious and nutritious chicken and vegetable hotpot with a sweet potato topping – it’s divine.