This nutritious and filling spicy tomato mixture is so versatile. It can be made a day ahead, and used for topping baked sweet potatoes or simply served alongside brown rice or pasta. A good grating of parmesan cheese also makes for a delcious topping.  

Spiced Tomato Topped Sweet Potatoes

Ingredients
2tbsp olive oil
1 onion, finely diced
1 leek, peeled and finely diced
1 stick celery, finely diced
1 red pepper, finely diced
2 carrots, finely diced
Sea salt and black pepper
2tbsp Thai red curry paste
2 x 400g tin of tomatoes
1tbsp sugar
4 medium-sized sweet potatoes
1 x 400g tin of chickpeas, drained and rinsed
Handful kale, tough stalk removed, roughly chopped
200g plain natural yogurt

To Serve
Fresh parsley, roughly chopped

Method
  1. Preheat the oven to 220°C/ fan 200°C/gas mark 7.
  2. Add one tablespoon of the olive oil to a large saucepan, and place over a low heat. Add the onion and leek and sauté for 10 minutes, stirring regularly.
  3. Add the celery, red pepper, and carrot. Season with a little salt and pepper. Stir to combine and sauté for a further 3 minutes.
  4. Stir through the curry paste and add the tomatoes and sugar.
  5. Bring to a simmer over a low heat for 30 minutes, but regularly stir to avoid the mixture sticking to the bottom of the pan.
  6. To prepare the sweet potatoes, scrub them well, and cut them in half, diagonally. Drizzle the cut side with a little olive oil, and place, cut side down, on a baking tray. Place in the hot oven for 35-40 minutes, depending on the size of the potatoes. When cooked, they will be caramelised on the edges and if you were to squeeze them, cautiously, they’d have a little give.  
  7. To the saucepan, add the chickpeas and kale. Stir to combine and simmer for an additional 10 minutes.
  8. Before serving, stir through 150g of the natural yogurt.
  9. Once cooked through, take the sweet potatoes from the oven. Place two halves on each plate and top generously with the spiced tomato mixture. Sprinkle over some of the chopped parsley and add a dollop of natural yogurt.


A daily nutritious shake can provide much-needed vitamins and minerals, while also helping to keep us well hydrated. Frozen ripe bananas make a great addition to shakes as they add a delicious creaminess and lots of sweetness. Freezing bananas is also a great way to store them especially when you have a surplus of ripe ones. Simply peel, chop, and place in a freezeproof container.



Orange & Carrot Smoothie

Ingredients
1 ripe banana, peeled, cut into chunks and frozen overnight
1 orange, peeled and cut into chunks
1 carrot, peeled and finely chopped
Pinch cinnamon

Method
1.     Place all the ingredients into a high-powered blender and blitz until smooth.
2.     Enjoy straight away.

At the turn of the century, Dr. Bircher-Benner developed the recipe for bircher muesli, as an alternative breakfast for his patients who had difficulty eating. The Swiss doctor was one of the earliest promotors of the raw-food diet, and his revolutionary recipe was simply based on grated raw apple and oats. Worldwide, many recipes have derived from the original. It's loved by many, but I find its mild flavors make it particularly enticing to anyone with a queasy tummy. It can be prepared in minutes and left overnight in the fridge to enjoy as a tasty and nutritious breakfast.



Bircher Muesli

Ingredients

Serves 2
50g oats
1 large, red apple, cored but not peeled, coarsely grated
200ml apple juice
1 tbsp honey, plus extra to serve
50g live natural yogurt, plus extra to serve
50g blueberries, or fruit of choice
A sprinkling of sunflower seeds or granola

Method
  1. Place the oats, grated apple, and apple juice into a medium-sized bowl. Stir to combine. Cover tightly with cling film or a lid, and place in the refrigerator overnight.
  2. The next morning, before serving, thoroughly stir through the honey and yogurt. Spoon into a bowl and add an extra dollop of yogurt, a few blueberries, a sprinkling of sunflower seeds or granola and a drizzle of honey.