FREE RECIPES & ARTICLES

Would you like some ideas for healthy meals? Do you want to learn more about keeping your body healthy? On this page, you’ll find a selection of articles written by me as well as a taste of the recipes from my two books – The S Factor Diet and The Hunger Type Diet. For more recipes, you can can order the books from this website. Just click on the book and ebook tab on the menu bar.

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Articles:

Good and Bad Protein
Good Mood Food
Herb Power
How To Get Value From Your Vitamins
Surprising Things That Make You Overweight
What Your Body is Trying to Tell You
Who’s in Control of Your Eating

This Month’s Featured Article:

Herb Power – how the smallest vegetables in your salad drawer can pack the biggest health punch.

They’re the Yorkshire Terriers of the vegetable world. Herbs may be small, but they make a lot of noise, nutritionally speaking. Indeed, if you want to do one thing to your diet to improve it fast, adding a handful of herbs to meals could really make a difference.

The reason is that herbs are packed full of so-called ‘volatiles’, essential oils with antioxidant, disease-fighting properties. While we’ve all heard about blueberries and antioxidant power, a study, published in the Journal of Nutrition in 20003, found that herbs are actually higher in antioxidants than fruit, including berries, and other vegetables. You can tell this by just rubbing a lettuce leaf between your fingers. It goes sticky. Do this to a leaf of basil and you can smell the precious oil on your fingers.

Read more…

Try one of the recipes from my books:

BREAKFASTS:

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Sunflower Seed Breakfast Loaf

I love bread, but it can be a slippery slope to a sugar binge. One slice is never enough. This cottage cheese, soya flour and egg white loaf (honestly, it tastes good) is now one of my favourite recipes. Slice and freeze it to help with portion control.

MAKES: 5 servings
PREPARATION TIME: 10 minutes
COOKING TIME: 40 minutes

400g/14oz/scant 1²⁄³ cups reduced-fat
cottage cheese
2 egg whites
120g/4¼oz/1 cup soya flour, sifted
2 tsp baking powder
2 tsp caraway seeds
a pinch of ground nutmeg
a pinch of ground cinnamon, plus extra
for sprinkling (optional)
a pinch of fine sea salt
50g/1¾oz/scant ½ cup sunflower seeds,
plus 1 tbsp extra for sprinkling
reduced-fat cream cheese, to serve

1 Preheat the oven to 160°C/315°F/Gas 2–3 and line a 450g/1lb loaf tin with baking parchment. Put the cottage cheese in a blender or food processor and process until a creamy paste forms. Transfer to a large bowl.
2 Whisk the egg whites in a clean bowl until they form soft peaks, then gently fold them into the cottage cheese, using a metal spoon.
3 Add all of the remaining ingredients and 1 tablespoon water and stir until well combined. Pour the dough into the tin and bake for 35–40 minutes until a skewer inserted in the centre comes out clean.
4 Turn the loaf out of the tin, transfer to a wire rack and leave to cool completely. Sprinkle with sunflower seeds and cut the loaf into 10 slices. Spread 1 teaspoon of cream cheese over each slice and serve sprinkled with cinnamon, if you like.

Nutritional analysis per serving: Calories 230kcal Protein 9.4g Carbohydrates 11.8g Fat 4.9g


Calfornia Superfood Omelette

Omelettes are high in protein, which makes you feel full and helps you to manufacture S Factor hormones. Eggs also contain vitamin D, which is an appetite-suppressant, and the yolks contain choline which helps you feel sharp and focused. They’re the perfect way to start your day.

MAKES: 4 servings
PREPARATION TIME: 10 minutes
COOKING TIME: 20 minutes

extra virgin olive oil cooking spray
12 eggs, beaten
100g/3½oz reduced-fat mature cheese,
grated
2 tomatoes, chopped
2 avocados, peeled, pitted and sliced
4 handfuls of alfalfa sprouts
1 handful of chopped coriander leaves
1 lemon, halved, plus extra wedges
to serve
fine sea salt and freshly ground black
pepper

1 Preheat the grill to medium-high and mist a non-stick frying pan with cooking spray. Season the eggs with salt and pepper and lightly whisk with a fork.
2 Add one-quarter of the egg mixture to the pan, shaking the pan to evenly coat the base. Put the pan under the grill for 5 minutes, occasionally pulling the edges of the mixture towards the centre of the pan, until set.
3 Slide the omelette onto a plate. Sprinkle one-quarter of the cheese, tomatoes, avocados, sprouts and coriander over the top, followed by a squeeze of lemon juice. Fold the omelette in half to enclose the fillings and cover with foil to keep warm. Repeat with the remaining egg mixture and fillings to make 3 more omelettes, misting the pan again with cooking spray if necessary. Serve hot with lemon wedges for squeezing over.

Nutritional analysis per serving: Calories 346.1kcal Protein 13.2g Carbohydrates 1.3g Fat 22g

LUNCHES:

Tarlettes Niçoises

Tartelettes Niçoises

MAKES: 4 servings
PREPARATION TIME: 20 minutes,
plus 10 minutes salting
COOKING TIME: 30 minutes

extra virgin olive oil cooking spray
75g/2½oz/heaped ½ cup grated
courgette
20g/¾oz/2 tablespoons chickpea flour
50g/1¾oz/½ cup finely grated
Parmesan cheese
1 tsp dried oregano
1 egg, beaten
1 large onion, chopped
1 garlic clove, finely chopped
400g/14oz/scant 1²⁄³ cups tinned
chopped tomatoes
1 bay leaf
4 thyme sprigs, 1 left whole and 3 with
leaves removed and chopped, plus
extra sprigs to serve
1 handful of chopped parsley
a pinch of stevia-based natural
sweetener or xylitol
30g/1oz drained anchovies in oil
200g/7oz tinned tuna, drained and
flaked
1 handful of pitted black olives, halved
½ red onion, finely sliced
fine sea salt and freshly ground black
pepper
blanched green beans, to serve

1 Preheat the oven to 200ºC/400ºF/Gas 6 and mist four 9cm/3½in loose-based tart tins with cooking spray. Put the courgette in a sieve, sprinkle with salt and leave to drain for 10 minutes.
2 Press down on the courgette with the back of a wooden spoon to remove as much water as possible, then transfer to a large mixing bowl. Stir in the flour, Parmesan and oregano and season with salt and pepper. Add the egg and mix thoroughly until the mixture comes together to form a “dough”.
3 Divide the dough into 4 equal pieces. Using the back of a metal spoon, gently press the dough into the bottom (not the sides) of the tins and blind bake for 10 minutes until golden at the edges. Remove from the oven and set aside.
4 Meanwhile, mist a non-stick frying pan with cooking spray and heat over a medium-high heat. Add the onion and cook for 5 minutes until softened. Add the garlic, season with salt and pepper and cook for 2 minutes, adding 1 tablespoon water to prevent the onion and garlic from browning, if necessary. Stir in the chopped tomatoes, bay leaf, thyme sprig, parsley and natural sweetener. Bring to the boil over a high heat, then reduce the heat to low and simmer, uncovered, for 20 minutes until the sauce has reduced and thickened.
5 Remove the pan from the heat and discard the bay leaf and thyme sprig. Purée the sauce with a hand blender, or transfer to a blender or food processor and process until smooth. Blot the anchovies on kitchen paper, then cut each fillet in half. Spread a layer of sauce over each tartlet base, then sprinkle onequarter of the tuna, olives, red onion, thyme leaves and anchovies over the top of each one. (Any remaining sauce can be stored in an airtight container in the fridge for up to 1 day.) Bake for 10 minutes until the base has browned and the filling has heated through. Serve one tartlet per person with a pile of crisp blanched green beans and thyme sprigs.

Nutritional analysis per serving: Calories 236kcal Protein 26.4g Carbohydrates 12.2g Fat 38.8g

Tiger Prawns with Cauliflower Cous Cous

Tiger Prawns with Cauliflower “Couscous”

Prawns are a good source of lean protein, which is great for all your S Factor hormones, especially dopamine. By swapping normal wheat couscous for cauliflower ”couscous” you immediately reduce the starch and calorie content.

MAKES: 4 servings
PREPARATION TIME: 15 minutes,
plus 3 hours marinating
COOKING TIME: 6 minutes

400g/14oz raw tiger prawns, peeled
and deveined
fine sea salt and freshly ground black
pepper
lemon wedges, to serve (optional)
FOR THE MARINADE:
5 garlic cloves, crushed
2 tbsp chopped tarragon leaves
1 tbsp chopped dill
1 tbsp extra virgin olive oil
FOR THE ”COUSCOUS“:
1 head of cauliflower, broken into
florets
1 handful of finely chopped mint leaves
1 handful of finely chopped parsley
leaves, plus extra to serve
½ red onion, finely sliced
juice of ½ lemon
1 large handful of cherry tomatoes,
quartered
1 tsp sweet paprika

1 If using wooden skewers, soak them in cold water for at least 30 minutes before grilling. To make the marinade, put all of the ingredients in a non-metallic bowl, season with salt and pepper and mix well. Add the prawns to the marinade and toss well, making sure the prawns are covered in the marinade. Cover and chill in the fridge for 3 hours.
2 Meanwhile, make the “couscous”. Put the cauliflower in a food processor and pulse until it resembles couscous grains. Transfer to a bowl, stir in all of the remaining ingredients and season with salt and pepper. Leave to one side.
3 Use a slotted spoon to remove the prawns from the marinade, reserving the marinade. Thread about 6 prawns onto each of 4 skewers. Heat a griddle pan over a medium-high heat and cook the prawns, brushing with the reserved marinade, for about 2–3 minutes on each side until they are pink and cooked through. Remove the skewers and divide the prawns and “couscous” into
4 equal portions. Sprinkle with parsley and serve with lemon wedges for
squeezing over, if you like.

Nutritional analysis per serving: Calories 148kcal Protein 21.3g Carbohydrates 4.3g Fat 5.6g

DINNERS:

Polenta-Crusted Chicken with Cauliflower Mash

Polenta-Crusted Chicken with Cauliflower “Mash”

Fried chicken is food for the soul, but not for the bottom – it‘s incredibly high in fat. My version has a healthy crust and the “mash” is practically carb free.

MAKES: 4 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 30 minutes

extra virgin olive oil cooking spray
100g/3½oz/²⁄³ cup polenta
50g/1¾oz/½ cup finely grated
Parmesan cheese
1 tsp ground cayenne pepper
2 tbsp plain chickpea flour or
soya flour
1 egg, beaten
4 boneless, skinless chicken breasts,
each about 120g/4¼oz
fine sea salt
50g/1¾oz pea shoots, to serve
FOR THE “MASH”:
1 head of cauliflower, broken into
florets
a squeeze of lemon juice
4 tbsp reduced-fat fromage frais
freshly ground black pepper

1 Preheat the oven to 200ºC/400ºF/Gas 6 and mist a baking tray with cooking spray. In a bowl, mix together the polenta, Parmesan, cayenne pepper and a pinch of salt. Put the flour and egg in separate, shallow bowls. Dip each chicken breast into the flour to coat well, shaking off any excess flour, then dip each one in the egg and then in the polenta mixture.
2 Transfer the chicken to the prepared tray and bake for 20–30 minutes until the chicken is cooked through and the juices run clear when the thickest part of the meat is pierced with the tip of a sharp knife or skewer. (If the polenta starts to burn, cover with foil and continue to bake until cooked through.)
3 Fifteen minutes before serving, make the “mash”. Put the cauliflower in a
steamer, or in a colander over a pan with about 5cm/2in water and bring to
the boil. Cover and steam for 10 minutes until very tender. Drain the cauliflower
and leave to cool a little, then purée with a hand blender, or transfer to a
blender or food processor and process until the mixture resembles mashed
potatoes, adding water 1 teaspoon at a time until smooth, if necessary. Stir in
the lemon juice and fromage frais and season with salt and pepper. Divide the
“mash” and chicken into 4 equal portions and serve with pea shoots.

Nutritional analysis per serving: Calories 335kcal Protein 37g Carbohydrates 11g Fat 7.8g

Spinach & Cheese Cannelloni

Spinach & Cheese “Cannelloni”

MAKES: 4 servings
PREPARATION TIME: 25 minutes
COOKING TIME: 1½ hours

25g/1oz/scant ¼ cup soya flour
a pinch of fine sea salt
25g/1oz/¼ cup ground almonds
3 eggs, beaten
50ml/1½fl oz/3 tbsp skimmed milk
or soya milk
extra virgin olive oil cooking spray
400g/14oz defrosted, frozen spinach
100g/3½oz/heaped ¹⁄³ cup reduced-fat
ricotta cheese
100g/3½oz/heaped ¹⁄³ cup reduced-fat
cream cheese
a pinch of freshly grated nutmeg
2 tbsp finely grated Parmesan cheese,
to serve
grilled courgettes, to serve
FOR THE TOMATO SAUCE:
1 garlic clove, chopped
¼ carrot, grated
2 handfuls of finely chopped parsley
leaves, reserving 1 tbsp to serve
¼ celery stick, chopped
200g/7oz/1 cup tinned chopped
tomatoes
1 handful of basil leaves

1 Sift the flour and salt into a mixing bowl and stir in the ground almonds. Add the eggs and milk and beat together to make a smooth batter.
2 Mist a non-stick frying pan with cooking spray and heat over a medium-high heat until hot. Working in batches, pour 3 tablespoons of the batter into the pan to make a crêpe, tilting the pan to make sure the batter evenly covers the base. Cook for 1–2 minutes on each side until golden. Transfer to a plate and repeat with the remaining batter to make 8 crêpes, misting the pan again with cooking spray before cooking each crêpe. Stack the crêpes on the plate and cover with foil to keep warm.
3 To make the tomato sauce, mist a non-stick saucepan with cooking spray. Heat over a medium-high heat and cook the garlic for 1 minute. Add the carrot, parsley and celery and cook for a further 3 minutes, adding 1 tablespoon water to prevent the mixture from sticking to the bottom of the pan, if necessary. Add the chopped tomatoes, basil and 100ml/3½fl oz/ generous ¹⁄³ cup water and bring to the boil, then reduce the heat to low and simmer, covered, for 10 minutes. Remove the lid and simmer for a further 10 minutes until the sauce has reduced and thickened. Remove the pan from the heat and leave to one side.
4 Preheat the oven to 190ºC/375ºF/Gas 5 and mist a baking dish with cooking spray. Using your hands, squeeze out as much water from the spinach leaves as possible, then finely chop them. Put the ricotta, cream cheese and nutmeg in a bowl and stir until combined.
5 Spoon one-eighth of the ricotta mixture and spinach near the edge of a crêpe, then carefully roll it up into a tube. Repeat with the remaining crêpes and filling. Transfer the crêpes to the prepared dish and top with the tomato sauce, then sprinkle 1 tablespoon of the Parmesan over the top. Bake for 20–30 minutes until golden brown and bubbling. Sprinkle the remaining Parmesan and parsley over the top and divide into 4 equal portions. Serve with grilled courgettes.

Nutritional analysis per serving: Calories 264kcal Protein 16.7g Carbohydrates 12.9g Fat 10.4g

SNACKS:

Blackberry Yogurt Lollies

Blackberry Yogurt Lollies

Most ice cream is a high-fat, high-sugar diet disaster. These lollies have zero fat and are high in protein – the raw material for making diet-tastic S Factor hormones. They’re also a gorgeous colour and have a comforting creamy texture, so you’ll never know you’re eating a diet treat.

MAKES: 4 servings
PREPARATION TIME: 10 minutes,
plus cooling and at least 2 hours freezing
COOKING TIME: 5 minutes

80g/2¾oz/generous ¹⁄³ cup steviabased
natural sweetener or xylitol
150g/5½oz/scant 1¼ cups blackberries
120g/4¼oz/scant ½ cup reduced-fat
Greek yogurt
juice of 1 lemon

1 Put the natural sweetener and 40ml/1¼fl oz/3 tablespoons water in a saucepan. Heat, stirring, over a low heat until the natural sweetener has dissolved and the mixture is syrupy. Remove the pan from the heat and leave to cool completely.
2 Meanwhile, put the blackberries in a blender or food processor and process to a smooth purée. Using the back of a metal spoon, press the purée through a sieve into a clean bowl. Discard the pulp and pips.
3 Return the blackberry purée to the blender or food processor and add the sweetener syrup, yogurt and lemon juice. Process again until smooth, then pour the mixture into four lolly moulds and freeze for 2–3 hours. When the lollies have completely frozen, remove from the moulds and serve. If the lollies are stuck, briefly hold the moulds under hot running water and carefully remove the lollies.

Nutritional analysis per serving: Calories 23kcal Protein 2.6g Carbohydrates 2.6g Fat 0g

Apricot & Oat Cookies

Apricot & Oat Cookies

Oats are great for balancing leptin because they’re high in fibre and resistant starch, both of which help you feel full – a sensation that those with leptin problems struggle to achieve.

MAKES: 4 servings (8 cookies)
PREPARATION TIME:15 minutes, plus
cooling
COOKING TIME: 10 minutes

2 tsp butter
40g/1½oz/scant ¼ cup stevia-based
natural sweetener or xylitol
1 egg, beaten
2–3 drops vanilla extract
40g/1½oz/heaped ¼ cup wholemeal
flour
75g/2½oz/¾ cup porridge oats
25g/1oz dried apricots, finely chopped
¼ tsp baking powder
a pinch of ground cinnamon

1 Preheat the oven to 180ºC/35OºF/ Gas 4 and a line a baking sheet with
baking parchment. Put the butter and natural sweetener in a mixing bowl and
beat until light and fluffy, then beat in the egg and vanilla extract. Add all of
the remaining ingredients and beat slowly with a wooden spoon until just
combined. Take care not to overmix.
2 Divide the mixture into 8 equal portions, then shape each one into a ball and
place on the baking sheet, spacing them well apart, then flatten each ball
slightly. Bake for 10 minutes until golden.
3 Remove from the oven and transfer to a wire rack. Leave to cool completely,
then serve.

Nutritional analysis per serving: Calories 152kcal Protein 4.8g Carbohydrates 23g Fat 5.2g