Ingredients

Serves 2

A cup of berries or half a papaya / pineapple
A quarter deseeded red pepper
Quarter avocado
1 tablespoon ground flax seeds
5 almonds or walnuts or nut of choice
Handful spinach or kale
quarter teaspoon of turmeric
Pinch of black pepper
Cinnamon to taste
250ml almond or coconut milk (unsweetened, add more if needed)

Optional 

Add a serving of baobab powder

Method

1. Place all ingredients in a blender and blitz until completely smooth. Add water or more milk, if needed, until you achieve your desired consistency. Serve and drink immediately for a super food boost!

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Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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Ingredients

Serves 2

Dry Ingredients

1 cup oats*
3/4 cup desiccated coconut
3 tbsp ground flax seeds
2 tsp cinnamon
Pinch nutmeg
1 large carrot, grated
Grated zest half orange (optional)

Wet Ingredients

2 cups dairy-free milk of choice
1/2 cup dairy-free yoghurt

Optional Extras

2 tsp raw honey
Handful raisins
2 handfuls chopped walnuts
Handful of berries
1tbs of nut butter

*If you’re following a gluten-free eating plan, remember to use gluten-free oats.

Method

1. Stir together your dry ingredients until well-combined, then set aside
2. In a large saucepan, heat your milk until warm and about to boil
3. Remove from the heat, then stir in the vanilla and the remaining ingredients
4. Allow to thicken and warm / soften the oats for around five minutes – add more milk or water if desired, until you achieve the perfect consistency
5. Spoon into bowls, adding in your optional extras if desired

For Cold Overnight Oats:

1. Stir together your dry ingredients until well-combined
2. Whisk in your wet until combined
3. Place in the fridge overnight
4. Add more milk or yoghurt the next morning, if desired, until you get the texture you desire. Serve with optional extras as toppings.

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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Serves 2

2tbs Olive oil
1 Onion, diced
3 clove garlic, chopped
1 cube/ cup organic vegetable stock
3 cups petit pois
200g Baby spinach
½ a Lemon, juiced
1 litre of water
1/4 bunch chives, diced
Sea salt
Cracked black pepper

Method

1. Heat 1tbs olive oil in a medium-sized saucepan over a high heat, add the onion, garlic, sea salt and black pepper and sautee until the onions are golden brown.
2. Stir one stock cube into a cup of hot water, add to the saucepan and bring to the boil.
3. Add the petit pois, lemon juice and 1 litre of water and return to a boil. Reduce to a medium heat and allow to simmer with the lid on, stirring occasionally until the petit pois are bright green and tender.
4. Stir in the spinach and allow it to wilt for 2-3mins.
5. Remove the lid and allow the soup to reduce at a high heat, for around 10-15mins.
6. Remove from the heat and allow to cool slightly.
7. Add the soup mixture to a blender and blend, add the lemon juice and small amounts of water as you go until the desired consistency is achieved.
8. Serve hot or chilled with chopped chives, a sprinkling of sea salt and cracked black pepper.

Looking for more recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them! Check back next week for my delicious cobbler’s loaf recipe!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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While I am a strong advocate for eating salads all year round, with the heat, many of us will also be looking to enjoy lighter dishes and meals – think fresh smoothies, homemade hummus and dips and lots of refreshing, light salads packed with leafy greens.

In fact, summer salads may seem like the perfect healthy meal over the next few months. However, many shop-bought or restaurant salads are laden with unnecessary creamy and sugary sauces and dressings. As with most foods, when it comes to salads, it’s always best to make and prepare your own.

If you have been following along my #angeliqueeats posts on social media you will have seen that salads feature with most of my meals, even breakfast. I have received quite a few messages asking what I put in my salads. So, with that thought in mind, here is my very own ‘Build a Balanced Salad blueprint’on how to make the perfect healthy salad: balanced, delicious and incredibly nourishing, these steps and tips will set you on the right track for all year round salad season!

Creating the Perfect, Balanced Salad

Step One: Choose Your Base

Here is where we can load up on those important, leafy greens. Leafy greens are hormone-balancing, detoxifying, high in fibre and packed with nutrients. Leafy greens make the perfect base for a healthy, homemade and balanced salad. Choose a few large handfuls (per person) of one of the following, or mix them up:

• Spinach: Spinach is nutrient-dense and is packed with vitamin A, as well as vitamins C and K, iron, and fibre. It also contains folate, which helps to support healthy energy metabolism, and produces red blood cells and is important for fertility and during pregnancy.
• Mixed Lettuce: We are truly spoilt for choice when it comes to lettuce varieties. I recommend you try them all!
• Rocket: Peppery rocket is great for adding some firepower to salads. It contains vitamin A, vitamin C, iron, and calcium. In the western world our pallets are more accustomed to sweet-tasting foods so if you find rocket bitter try use alongside handfuls of spinach!
• Watercress: Watercress contains vitamin C (half of your daily allowance can be found in a 2.5 cup serving), as well as vitamins A and K, which helps your immunity, hormones and to build strong teeth and bones. I would recommend having this with a mix of spinach, mixed leaves and kale.
• Radicchio: Beautiful radicchio tastes slightly bitter and and works well with other, more neutral leaves, such as spinach. Radicchio is particularly high in vitamin K, which helps to keep bones strong and healthy, and rich in antioxidants which can fight free radicals.
• Kale: Kale is one another of my ‘detox warriors’ from The Balance Plan and is important in building healthy, happy hormones. It is rich in certain phytonutrients and also vitamins A, C and K, as well as iron, potassium and calcium.

Step 2: Choose 4-6 Veggies

This is where we should reach for the rainbow! The more colour you add to your salad, the healthier and more nutrient-dense it will be. You can also add crunch, texture and even sweetness with your choice of vegetables, as well as a good dose of fibre. Some of my favourites to add include:
• Cucumber for a hydrating, refreshing taste
• Avocado adds a hormone-loving creaminess, with plenty of good fats
• Red, yellow and green peppers – the more colour, the better!
• Tomatoes. Again, why not opt for a mixture of colours by choosing heirloom tomatoes?
• Carrots
• Purple or white cabbage – another ‘detox warrior’, you could try grating together purple cabbage with carrot and adding in some avocado and flavourings to make your own, nutritious ‘slaw’, see the recipe for purple slaw in The Balance Plan
• Onion – you could try spring onion, red onion or classic white
• Olives
• Artichokes
• Cooked broccoli, asparagus or courgette
• Bok Choy which is an Asian green
• Celery
• Chicory for a hydrating crunch
• Fennel – have it shaved or chopped
• Cooked or raw beetroot

Step 3: Choose Your Protein

Perfect for helping to transform your salad into a nutrient-dense meal, a portion of protein will also keep you feeling fuller for longer, ward off sugar cravings (and overcome any blood sugar rollercoasters) and build lean, healthy muscles. Of course, there are plenty of vegan options for protein-packed salads, too! Protein options to try include:

• Cooked chicken or turkey
• Cooked or smoked salmon
• Anchovies
• Sardines
• Mackerel or any fish
• Mixed seafood
• Tinned or cooked tuna
• Boiled eggs
• Cooked beef or steak strips
• Cooked duck
• Chickpeas
• Lentils
• Kidney beans
• Black beans
• Butterbeans
• Mixed beans
• Tofu cubes (organic non-GMO)
• Tempeh (organic non-GMO)

Step 4: Choose Your Complex Carbohydrate

Complex carbohydrates (carbs) are an essential part of a healthy, balanced salad, its all about the right carbs, not no carbs – in a perfect world, we should aim for a portion of protein, good fats and carbs with each meal. By adding complex carbs, you’ll enjoy an energy-boost, as well as a good dose of fibre to support your digestive system and hormones. Carbs will also help to keep you feeling full and satisfied, and will even keep your brain firing on all cylinders. Some of my favourite carbs to add to salads include:

• Protein-packed cooked quinoa
• Brown rice
• Cooked butternut squash
• Cooked sweet potato
• Cooked and cooled new potatoes for some resistant starch to feed your good bacteria (microbiome)

Step 5: Choose Your Seeds

To add a healthy dose of fats to your salad, I always suggest adding a sprinkling of seeds. Seeds and even nuts are a great way to enjoy plant-based fats, including omega-3s such as alpha linolenic acid (these are found in foods such as walnuts, flax and chia seeds). Seeds also contain small amounts of protein, minerals and fibre.

Seeds to include could be:
• Sunflower seeds
• Pumpkin seeds
• Hemp seeds
• Flaxseeds
• Chia seeds
• Sesame seeds

Simply add a tablespoon or two to your salad. For an extra hit of flavor, you could always try roasting your seeds in spices or flavourings – I love mine roasted in a drizzle of tamari.

Step 6: Choose Your Dressing

Salad dressings tie the whole dish together, adding flavour and freshness. However, it can also be a downfall if you want to keep your salad healthy –many shop-bought dressings should be avoided due to their refined oils, sugar and additives.

However, a delicious dressing is easy to make at home. You could try:

• Add a drizzle of olive oil and balsamic vinegar, to taste
• Mix olive oil with freshly-squeezed lemon juice
• This recipe for my Homemade Salad Dressing is full of flavour, and makes a great accompaniment to salads. It’s also brilliant for the digestive system
• Have a look at The Balance Plan for my creamy salad dressing
• A blob of mayo, this is my favourite

You could also opt for homemade hummus or even guacamole in place of a dressing.

Step 7: Added Extras

If you really want to shake up your salads, try adding some fresh fruits for a burst of sweetness.
Some fruits to try include:

• Pomegranate, which tastes delicious with goat’s cheese or quinoa, try my spring quinoa and pomegranate salad
• Strawberry which works brilliantly with avocado and chicken, have a look at my Summer strawberry and chicken salad
• Blueberries
• Apple slices
• Orange or clementine segments, would work well with duck salad
• Mango

And some added fresh herbs for an extra boost of nutrients.
Herbs to try:
• Basil
• Mint
• Coriander

There you have it, your own ‘Build a Balanced Salad blueprint’ to get you started. I really hope you find this helpful and I would love to see your salad creations so be sure to tag me in your social media posts.

*Fibre – a word on fibre – it’s important for digestion, hormonal health and health in general and research is showing that we are lacking in fibre, so increasing it would be beneficial. But we are all biochemically individual and for some the addition fibre (or any fibre) causes bloating and digestive complaints. If you find that this happens to you please book in to see your GP to discuss as soon as possible and come and see me in clinic to work on the possible underlying causes.

Looking for more recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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Ingredients

Serves 2

2 cups nut milk of choice
1/3 cup full-fat coconut milk or coconut cream
Large handful brazil nuts or cashews or macadamias
3 dates or 1 tbsp raw honey
1 tsp vanilla paste
Pinch salt
¼ tsp nutmeg
½ tsp cinnamon
Pinch ground cloves
Optional: ice cubes for cold drink

Method

1. Place each of the ingredients into a blender and blitz until completely smooth. Strain through a nut milk bag if your blender isn’t strong enough to blitz smooth. Warm or serve at room temperature, or even cold, and enjoy!

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Ingredients

Serves 1

3 handfuls spinach
½ medium ripe avocado, pitted
½ small courgette, roughly chopped
½ stick celery
a handful of berries
Juice ½ lemon
1 scoop vanilla pea or hemp protein
1tsp Maca Powder (optional)
1 tbsp flaxseed
1 tbsp chia seeds
1 tbsp desiccated coconut
¼ – ½ tsp cinnamon (to taste)
1 cup coconut milk or water

Method

1. Place all ingredients in a blender and blitz until completely smooth. Add more water or milk, if desired, until you achieve your desired consistency. Serve and drink immediately for a super food boost!

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free female health Gluten-Free hormonal health Hormones PCOS Smoothie

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Firm, meaty halibut works well with all sorts of flavors. I love roasting it in one pan with two detoxifying wonders – Artichokes and Broccoli – for the perfect hormone-balancing dish.

Ingredients

Serves 2

300g (10 1/2 oz) tenderstem broccoli
360g (12 1/4 oz)halibut fillets
2 tablespoons capers
1 lemon, thinly sliced
a handful of fresh parsley, finely chopped
1 tablespoon finely chopped fresh tarragon
1 tablespoon finely chopped fresh chives

For the artichokes

1 x 400g (14oz) BPA-free tin of artichoke hearts, drained and halved.
2 garlic cloves, crushed
extra virgin olive oil
juice of 1 lemon
salt and pepper

Method

1. Preheat the oven to 200C/400F/gas mark 6.
2. Arrange the artichokes in an ovenproof pan with the garlic. Drizzle over a splash of oil, a squeeze of lemon juice and season with salt and pepper. Bake for 10mins.
3. Remove the pan from the oven, add the broccoli and halibut fillets and scatter the capers into the pan. Season well, then lay the lemon slices over the halibut and drizzle everything with a splash of oil.
4. Spoon any juices over the fish and broccoli before returning the pan to the oven. Bake for a further 15mins or until the fish is opaque and cooked through.
5. Before serving, sprinkle over the parsley, tarragon, and chives.
6. Serve with a mixed her salad or some cauliflower mash – recipes for which can be found in The Balance Plan

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I wish you good health!

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diary-free Gluten-Free Hormones Sugar Free the balance plan

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These date-free delicious protein balls are packed with fibre, protein and healthy fats to keep you full and satisfied and are ideal for stashing in your handbag for a healthy snack.

Remember, although refined-sugar free, this recipe contains dried apricots and all dried fruits are high in fructose so should be eaten in moderation. You guessed it, this recipe should feature in the 20% of 80/20!

Ingredients

Makes 12-15

50g (1 3/4) oz raw almonds
100g (3 1/2 oz) raw cashews
3 tablespoons coconut oil, melted
30g (1 oz) almond flour
30g (1 oz) unsweetened desiccated coconut, plus extra for rolling (optional)
3/4 teaspoon ground cinnamon
1 teaspoon pure vanilla extract or vanilla powder
90g (3 1/4 oz) dried unsweetened apricots, chopped

Method

1. Place the almonds and cashews in a large bowl. Cover them with hot water and leave to soak for 30 minutes, then drain and pat dry.
2. Put the soaked nuts into a blender or processor and process to a thick paste, scraping down the sides of the blender as you go.
3. Add the melted coconut oil to the blender and process until the mixture has a nut-butter-like texture.
4. Add the remaining ingredients, apart from the apricots, and process gently to combine. Then add the apricots and process just enough to mix them in.
5. Take one tablespoon of mixture for each ball, rolling it in your hands to make 12-15 balls. I find wetting my hands makes the balls easier to roll.
6. You can roll the balls in extra desiccated coconut, if you like.
7. Store in an air tight container in the fridge for up to one week, or in the freezer for up to 3 months.

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Healthy Snack the balance plan

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Ingredients

Serves 2

Salad

100g Wild rice
1 Organic vegetable stock cube
1 large sweet potato, diced
1 tsp paprika
1 Onion, diced
1 Clove Garlic, minced
1 red pepper, diced
1 stalk celery, chopped
100g steamed broccoli
100g steamed mixed veg
Olive Oil

Dressing

3tbs Olive oil
40ml red wine vinegar
1tbs tahini
1 clove garlic, minced
Juice of half a lemon
Sea Salt
Cracked black pepper

Method

1. Preheat your oven to 200 C, gas mark 6.
2. Add your rice to a saucepan with approx. 2 cups of water and the stock cube and bring to the boil over a high heat. Reduce to a medium heat, cover and simmer for approximately 20-25mins until the water has been absorbed and the rice is soft enough to eat. Add to your salad bowl and set aside.
3. While the rice is boiling, prepare your sweet potato. Toss the raw chunks in a drizzle of olive oil and the paprika. Lay on a flat baking tray and bake for around 20mins or until soft. Add to your salad bowl and set aside.
4. While your rice is boiling and your sweet potato baking. Heat a drizzle of olive oil in a pan with the minced garlic and the onion and sauté until golden brown. Add to the salad bowl.
5. Add the rest of your salad ingredients to the bowl and toss until all ingredients are well combined.
6. Prepare your dressing by adding all ingredients to a bowl or jar and stirring well. I like to put all of my dressing ingredients into a glass jar with a lid and shake well to combine.
7. Drizzle the dressing over the salad, toss and enjoy!

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Ingredients

Serves 2

Salad

150g baby spinach
250g strawberries, chopped
50g cashews, chopped
1 shallot, finely diced
2 chicken breasts, grilled and shredded
2 cloves garlic, minced
100g soft goats’ cheese, crumbled.
Sea salt

Dressing

2tbs/50 ml olive oil
15 raspberries
100ml balsamic vinegar

Method

1. Preheat your oven to 180C.
2. Season the chicken breast with garlic, salt and pepper and place in the oven on a grill tray. Grill for 20-30 minutes or until the meat is completely cooked and white throughout.
3. While the chicken breasts are in the oven, prepare your salad. Add the spinach, strawberries, cashews and shallots to a large salad bowl and toss.
4. Once the chicken is cooked, use a fork to pull the chicken breast apart into bitesize pieces and allow to cool for 10-15 minutes.
5. Prepare your dressing while the chicken is cooling. Add the dressing ingredients to a blender and combine until the raspberries are pureed with the oil and vinegar.
6. Once the chicken is cool, add this to the salad bowl and toss well.
7. To finish, add the crumbled goats’ cheese and a drizzle of dressing.

Looking for more recipes? We are always busy developing new recipes so Join my Health Tribe to make sure you’re the first to hear all about them!

I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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