Julette’s Favourite Feel-Good Recipes:

SPINACH & HAM MUFFINS:

Prep Time: 5 minsCook Time: 15 minsServes: Makes 12 muffins

Ingredients:• 6 eggs beaten• 50 ml milk• 1 handful basil, roughly chopped• 80g feta, crumbled• 6 slices parma ham, roughly chopped• 1 handful spinach, wilted

Method:1. Pre-heat the oven to 180 degrees.2. In a bowl mix the eggs, milk, basil, feta and parma ham. Add the wilted spin-

ach to the egg mixture and stir to combine. Grease a muffin tray with a little butter.

3. Pour the mixture into individual muffin moulds.4. Cook in the oven for 15 minutes. Remove from the oven and leave to cool on a

wire tray before serving.

Breakfast:

OVERNIGHT OATS:

Prep Time: 1 min, and overnight in the fridgeServes: 1

Ingredients:• 50g jumbo porridge oats • 1 tsp chia seeds • 240ml milk (or water, if preferred) To serve: • 2 tbsp toasted nuts and seeds • Dollop natural yoghurt • Apple and cinnamon or peach and ginger pureeMethod:1. Combine all of the ingredients, except the honey, in a bowl or container. 2. Mix gently with a spoon. 3. Place in the fridge overnight.4. Next morning, add toppings of choice and eat.

Breakfast:

CHILLI BACON BEANS:Prep Time: 5 minsCook Time: 15 minsServes: 2

Ingredients:• 1 tbsp olive oil• 1 onion, finely chopped• 100g bacon, chopped• 400g tin of mixed beans, drained and rinsed• 250ml passata• salt and pepper

Method:1. Heat the oil in a large pan over a medium heat.2. Add the onion and cook for 2 minutes.3. Add the bacon and cook for 3 minutes.4. Stir in the beans and passata and cook for 5 minutes, stirring occasionally,

until everything is piping hot.5. Divide the beans between warmed serving plates. Season to taste.

POSH SCRAMBLED EGGS:Prep Time: 5 minsCook Time: 15 minsServes: 3

Ingredients:• 200g baby spinach• 6 free-range eggs, lightly beaten• Tbsp. real butter• Drop of milk• Salt & pepper, to taste• 100g smoked salmon, good quality

Method:1. Heat a frying pan over a medium heat. Add the spinach and cook for 1-2

minutes until wilted.Remove from the heat and leave to the side.2. Melt the butter in a small heavy bottomed pan over a low heat. Add the

eggs and cook, stirring continuously, for about 2-3 minutes, until the eggs look just about cooked

3. Remove from the heat and add a drop of milk to stop the cooking and keep the eggs nice and creamy. Season and leave to the side

4. Serve the eggs on a plate with the smoked salmon and spinach. Enjoy im-mediately.

CHUNKY CHICKEN SOUP:Prep Time: 10 minsCook Time: 30minsServes: 4Ingredients:• 2 tbsp. olive oil• 4 celery sticks, cut into small pieces• 2 carrots cut into small pieces• 1 onion, finely diced• 3 free range chicken fillets, diced• 2 potatoes, peeled and diced• Half butternut squash, peeled and cut into bite-size chunks• 1 litre chicken stock, good quality stock• 2 tbsp. dried mixed herbs• salt and pepperMethod:1. Heat the oil in a large pan over a medium heat.2. Add the celery, carrots, herbs and onion. Cook for 8-10 minutes.3. Season with a little salt and pepper as you cook. Add the chicken, potatoes,

butternut squash and stock.4. Reduce the heat, cover and simmer for 30 minutes.5. Remove from the heat and ladle the soup into warm serving bowls.

Lunch:

SPICY CHICKEN PITTA:Prep Time: 5 minsCook Time: 5 minsServes: 1Ingredients:• 1 cooked free range chicken fillet• 2 tbsp chopped nuts• 2 tbsp natural yoghurt• 1 tsp curry powder• ½ tsp cinnamon• 1 tsp turmeric• 1 wholemeal pitta• 1 small carrot, grated• handful of salad leavesMethod:1. Pop the pitta in the toaster.2. While it is toasting mix the almonds, yoghurt and spices in a small bowl.

Add the cooked chicken and stir well.3. Once the pitta is toasted, using a knife split it open and stuff it with the

chicken mixture, carrot and salad leaves.

VEGGIE ENCHILADAS:Prep Time: 10 minsCook Time: 30 minsServes: 2

Ingredients:• 1 ripe avocado, peeled and cubed• a handful of mint leaves, chopped• juice of 1 lime• 2 tbsp olive oil• ½ red onion, finely chopped• 1 Courgette sliced into strips• 2 red peppers sliced into strips• 30g fajita spice mix (homemade or shop-bought)• 1 garlic clove, crushed• 2 tortilla wraps• 60ml tomato passata• 50g Cheddar, grated (optional, remove for vegan or use vegan approved

option)• 2 tbsp Greek yoghurt, to serve (optional, remove for vegan or use vegan ap-

proved option)

Method:1. Preheat the oven to 180°C/350°F/gas 4.2. Use a fork to mash the avocado, mint and lime juice in a small bowl and set

aside.3. Heat the olive oil in a pan over a medium heat. Add the onion and cook for

about 10 minutes, until softened.4. Add the peppers, courgette, spice mix and garlic and cook for 3–5 minutes,

then set aside.5. Divide the avocado mixture between the two tortillas, spreading it into an

even layer. Add a layer of passata, followed by a layer of peppers and cour-gette mixture.

6. Neatly roll each tortilla, then place them side by side in an ovenproof dish.7. Sprinkle the Cheddar over and place in the oven.8. Bake for 15–20 minutes.9. Divide the enchiladas between warmed serving plates and top each one

with a dollop of Greek yoghurt.

Lunch:

Lunch:CHICKEN SKEWERS:Prep Time: 15 minsCook Time: 15-20 minsServes: 4

Ingredients:• 16-20 wooden skewers• 4 medium free range or organic chicken breasts• Olive oil• 3 tsp smoked paprika• 2 tsp cumin• 1 tsp dried coriander• ½ tsp turmeric• 2 tsp salt• 1 tsp white pepper• 2 tsp dried garlic powder• 200g natural yoghurt• 100g feta cheese / Greek style salad cheese• Handful fresh mint

Method:1. Preheat the oven to 180 degrees. Slice the chicken length ways into 4/5 thin

strips per breast. Coat in a little olive oil.2. Mix dry spices and seasoning together.3. Lightly coat the oiled chicken in the spice mix making sure to get a nice

even covering.4. Place on a lightly oiled tray and roast in the oven for about 15 minutes or un-

til cooked through.5. Put the yoghurt, feta and mint in a food processor and blitz until smooth.

Serve the skewers dipped in the dressing.

QUICK COCONUT & BASIL CHICKEN:Prep Time: 5 minsCook Time: 15-20 mins Serves: 2

Ingredients:• 2 tbsp olive oil• 4 shallots, finely sliced• 2 leeks, trimmed and finely sliced• 1 red chilli, deseeded and finely chopped (optional if cooking for kids)• 2 skinless chicken breast fillets, cubed• 1 tbsp fish sauce• 1 tsp agave syrup• a handful of basil leaves, torn• 300ml coconut milk• brown or basmati rice, to serve

Method:1. Heat the olive oil in a large pan over a medium heat.2. Add the shallots, leeks and chilli and cook for about 10 minutes.3. If the pan gets too dry, add a dash of water.4. Add the chicken and cook for about 5 minutes, stirring often.5. Add the fish sauce, agave syrup, basil and coconut milk to the chicken in the

pan. Stir well and cook for 2–3 minutes.6. Serve piping hot in warmed serving bowls along with some brown or bas-

mati rice.

Dinner:

Dinner:EASY PEASY SALMON BAKE :Prep Time: 10 minsCook Time: 25 mins Serves: 4

Ingredients:• olive oil• 1 carrot, peeled and sliced• 1 onion, sliced• 1 pepper, chopped• ½ courgette, chopped• 4 garlic cloves, crushed• 4 tbsp chopped chives• 4 lemon slices• 4 X 100g salmon fillets, skinned and pin boned• salt and pepper• 4 medium-sized baked sweet potatoes, to serve• 4 tbsp natural yoghurt, to serve

Method:1. Preheat the oven to 180°C/350°F/gas 4.2. Lightly oil a large ovenproof dish.3. Place the vegetables and chives in the dish and arrange the lemon slices on

top.4. Lay the salmon fillets on top of the lemon slices.5. Drizzle over one tablespoon of olive oil and season well.6. Cover the dish with foil and place it in the oven for 20–25 minutes, until the

salmon is cooked through.7. Divide the salmon and vegetables between warmed serving plates. Serve

with baked sweet potatoes and natural yoghurt.

STIRFRY:Prep Time: 5 minsCook Time: 20 minsServes: 1

Ingredients:• coconut oil• 1 skinless chicken breast fillet, cubed• 2 garlic cloves, crushed• a thumb-sized piece of fresh ginger, grated• ½ onion, finely chopped• ¼ red chilli, finely chopped• a handful of broccoli, broken into small florets• ½ pepper, finely sliced• 150g straight-to-wok rice noodles• 1 tbsp soy sauce• juice of ½ lime• 2 tbsp cashew nuts, chopped• a handful of mint leaves, chopped

Method:1. Heat Melt a tablespoon of coconut oil in a large pan over a medium heat.2. Add the chicken and cook for 5 minutes or until cooked through. Remove

the chicken and set aside.3. Add a teaspoon of coconut oil to the pan and increase the heat to medi-

um-high.4. Add the garlic, ginger, onion and chilli and stir-fry for about 3 minutes.5. Add the broccoli and pepper and stir-fry for another 3 minutes.6. Return the cooked chicken to the pan and add the noodles, soy sauce and

lime juice.7. Stir well and cook for 3 minutes or until the chicken and noodles are heated

through.8. Divide the stir-fry between warmed serving bowls.9. Sprinkle over the cashew nuts and mint. Serve without delay.

Dinner:

Dinner:TOMATO & AUBERGINE BAKE:

Prep Time: 10 minsCook Time: 35 minsServes: 3

Ingredients:• 2 aubergines, sliced lengthways into thin strips• olive oil• salt and pepper• 2 onions, finely chopped• 5 garlic cloves, crushed• 400g tin of chopped tomatoes• 2 tbsp tomato purée• a handful of basil leaves, torn• 3 eggs, beaten• 3 mini mozzarella balls, sliced• 1 tbsp grated Parmesan

Method:1. Preheat the oven to 160°C/325°F/gas 3. Brush both sides of the aubergine slic-

es with olive oil and season well. Divide the aubergine slices between two baking trays and bake for 12 minutes, turning once during cooking.

2. Meanwhile, heat a tablespoon of olive oil in a large pan on a medium heat. Add the onions and cook for 5 minutes. Add the garlic and cook for 2 minutes. Stir in the tomatoes and tomato purée.

3. Remove the aubergine slices from the oven and increase the heat to 180°C/350°F/gas 4.

4. Layer half of the aubergine slices in the bottom of a large ovenproof dish. Add the basil to the tomato sauce and stir well. Pour the sauce over the auber-gines in the dish. Add the remaining aubergine slices in an even layer. Pour the egg on top and finish with mozzarella and Parmesan.

5. Bake for 15–20 minutes. Divide the bake between warmed serving bowls

NUT BUTTER & APPLE:

Prep Time: 2 minsServes: 1

Ingredients:• 2 tbsp nut butter• 1 apple

Method:1. Slice apple into segments2. Top apple segment with nut butter and enjoy. Seeds optional.

Snacks:

LIME CHOCOLATE & OAT BISCUITS:

Prep Time: 10 minsCook Time: 15 minsServes: 2

Ingredients:• 100g butter at room temperature• 1 egg• 1 banana, mashed• 1 tsp vanilla extract• 2 tbsp.honey• zest of 1 lime• 100g wholemeal flour• pinch of salt• 1 tsp baking powder• 100g porridge oats• 25g desiccated coconut• 50g chopped walnuts• 75g dark chocolate, roughly chopped

Method:1. Preheat the oven to 180. Place all of the ingredients in a large mixing bowl.2. Using your hands combine all the ingredients. 3. Using the palm of your hands form into individual biscuit patties and place

on a non stick baking tray.4. Pop in the oven for 15 minutes until lightly browned.5. Remove and cool. Store in an airtight container

CHEESE & APPLE STACKS:

Prep Time: 1 minsServes: 1

Ingredients:• 2 Oat cakes• 25g Strong white cheddar• ½ apple, finely sliced

Method:1. Place the oat cakes on a small plate.2. Layer the oat cakes with alternate slices of cheddar cheese and the apple

slices until all the ingredients are used up.

Snacks:

FRUIT & NUT SNACK:

Prep Time: 5 minsServes: 1

Ingredients:• 3 different pieces of fruit, such as banana, apple and plum• 2–3 tbsp Greek yoghurt or another yoghurt of your choice• 2 tbsp mixed nuts• tsp maple syrup or honey

Method:1. Prepare your chosen fruits into bite-sized pieces and place them in a serving

bowl.2. Pour in the yoghurt, sprinkle over the nuts, drizzle over the syrup and serve.