Savoury olive & almond flapjacks

Calling flapjack lovers, this recipe is AMAZING! I’ve been excited for nearly a whole week about sharing it with you because I know that cereal bars, flapjacks and all things like that are a killer for sugar yet can be handy to carry or eat on the go.

I used to eat flapjacks and cereal bars like nobody’s business when I was a sugar fiend so I’ve wanted to create a sugar-free option for a while now. If you find yourself at the mercy of cereal bars, flapjacks and quick grab sugary bars, these could be a great option.

You also don’t have the hassle of deciding which sugar substitute to use which can be a confusing business to say the least!


Even though you might feel cumin is a no go first thing, you can definitely eat these for breakfast and i’d encourage you to break out of your comfort zone by doing so.

Alternatively eat them as a handy snack, have with your lunch, or use in the kid’s lunch boxes (maybe just omit the chilli flakes).

The pumpkin and chia seed topping is optional to simply boost the nutritional count and make them look pretty!

Savoury olive & almond flapjacks


Makes 8 large bars or 16 smaller bites


  • 200g rolled oats (2 cups)
  • 300ml milk (1 ½ cups)
  • 75g almonds (½ cup)
  • 20g parmesan cheese (⅓ cup, grated)
  • 60g black pitted olives (½ cup)
  • ½ tsp salt
  • 2 tbsp dried oregano
  • 2 tbsp ground flaxseed
  • 1 tsp cumin seeds
  • 1 tsp chilli flakes
  • 1 tbsp chia seeds (optional)
  • 1 tbsp pumpkin seeds (optional)


  • Preheat the oven to 180C and line an 8-inch square tin with parchment paper
  • In a medium bowl, mix the oats, salt, herbs and spices together with the ground flaxseed
  • Add the milk and leave it to soak for 10 minutes whilst you prepare the rest
  • Roughly chop the olives, almonds and grate the parmesan cheese
  • Add these ingredients to the mixture, stir well
  • Pour the mixture into the tin and spread evenly
  • Sprinkle over the chia seeds and pumpkin seeds
  • Bake for 45 minutes, remove and let cool
  • Slice into bars or squares
  • Keep refrigerated in an airtight container for up to 3 days


More foodie and sugar-free meal inspiration

I’ve also just started a new Instagram feed @happysugarhabits which is solely dedicated to helping you beat the sugar cravings and get a daily dose of inspiration to help you embrace a practical lower sugar life and feel in control. I’ve got Fit Food Emma helping out so do follow and let us know what you think. This feed is to really help you so feedback is always welcome.

What do you think of savoury flapjacks and eating these for breakfast? Have you ever tried a savour flapjack before? Please do let me know if you try this recipe and what you think.



Warm turkey & cranberry Christmas salad recipe

The flavours of Christmas are so distinctive and popular that everything around this time of year can be flavoured with either a spiced fruit or a turkey-cranberry-stuffing concoction. I love Christmas flavours as much as anyone, but often the foods associated with them are not the healthiest.

What about salads?! Yes it can be done! Say hello to a very healthy and Christmas themed salad….


Now, I can’t actually take credit for this salad as it’s a guest recipe by the lovely Emma Charles. Emma is a London-based foodie who fell in love with real food and heavy weights and hasn’t looked back. Her simple, purse-friendly recipes use natural flavours such as spices and cacao to replace sugar and sweeteners – which is of course, is right down my street.

Be sure to follow her great low sugar inspiration on Twitter at @FitFoodEmma or Instagram as @FitFoodEmma

Emma is currently helping me with some low sugar recipe developments (watch this space!).

I’m not saying too much yet but there are some really exciting things coming your way in 2015 to help you live lower sugar in the nicest way possible. If you’re passionate about this like myself and Emma, then please drop me a line as there could be lots of things to get involved with. Also don’t forget to make sure you’re on the Mentor Me Off Sugar front of queue get the first dibs on a kind, holistic sugar detox like no other.

Headshot 2

So, the recipe, in Emma’s own words…

The salad tastes great hot or cold (and has been approved by my very honest boyfriend!) and is perfect for anyone who wants to join in with the Christmas spirit without sacrificing their healthy eating goals. It’s packed with protein and all the carbohydrates are low GL so it will keep you full and not reaching for the quality streets mid-afternoon! I’m sure I wasn’t the only person who was really disappointed by Pret only offering Christmas sandwiches rather than salads/non bread based options so hopefully this recipe will help bring Christmas cheer to your packed lunch!

Cranberries & sugar

The only source of sugar (fructose) in the salad are really the cranberries and then natural sweetness from the vegetables. Cranberries are a winner on a low sugar diet as they are particularly low in fructose with less than 1g per cup of them. Do watch out when buying cranberries however – because they’re not as naturally sweet as other fruits, they’re extremely prone to having sugar added to them in some form. You can however buy frozen unsweetened ones which are 100% sugarfree and of course you can buy them fresh. Avoid cranberry juice as this is a sugar bomb. Of course a little cranberry sauce on Christmas day isn’t perfectly sugar-free but hey, it’s Christmas day – maybe just don’t slather it all over your turkey and have some extra gravy instead ;)

Warm Christmas salad recipe by Emma Charles


Makes 3 salads


  • 270g broccoli, cut into florets
  • 1 tbsp olive oil
  • 1 tsp salt (pink Himalayan salt works well)
  • 100g leeks, sliced
  • 100g kale
  • 80g frozen unsweetened cranberries
  • 200g sugar snap peas
  • 300g diced turkey breast
  • 400g butternut squash


  1. Pre-heat the oven to 180c (160c fan oven).
  2. Microwave or roast the squash until it is soft enough to cut, then peel and dice into small chunks.
  3. Toss the squash, broccoli, leeks and kale in the olive oil and salt. Roast the vegetables in the oven for 15 minutes, then add the turkey to the roasting pan and cook for a further 15 minutes.
  4. After 25 minutes, steam the sugar snap peas in the microwave until cooked. Separately, microwave the cranberries for 1 minute until the juices begin to run out of the fruit.
  5. Combine the roasted vegetables, turkey and sugar snap peas, then top with hot cranberries.

Serve immediately or store in the fridge for up to two days – this recipe makes a fantastic healthy packed lunch.

Are you going to try out this festive salad? Let me know if you fancy this recipe and share with someone else if you’ll think they’ll like it too :)

Laura xx


Sugar-free breakfast: Salmon & leek bake recipe

Have you ever got something out of the freezer, let it defrost and then realise you don’t need it for whatever reason?

I did this last week with two salmon fillets and so I decided to create a new recipe that would allow me to eat them for breakfast instead. The result is this delicious, easy and very practical breakfast bake. I had an insanely early start last week, travelling up to Preston on the 5:30am train from Euston (which required a 4:40am taxi!). This bake saved me from having to make do with a panini or instant porridge pot from the Virgin train cafe.


With the good omega-3 fats, a serious amount of protein and the fibre from the vegetables, this is a superb #happysugarhabit breakfast that is mega tasty, easily transported and will keep hunger at bay about 10x better than a bowl of Shreddies!

It will set you up in the morning with a tasty savoury flavour and get your body burning fat and protein over a sustained period of time rather than an insulin-spiking quick release carbohydrate or sugary breakfast likely to have you starving for lunch…or even worse, craving sugary things at 11am! Another recipe similar to this is the feta & leek breakfast casserole.

Efficient cooking

I’ve tried to write the recipe instructions in a way that helps you cook this in the quickest time possible – telling you what to do and when, to ensure you’re as time efficient as possible. This is just me being process geeky (I used to be a process consultant) but it’s to help you when that ‘I haven’t got time’ excuse starts to come up.

If you find it helpful to follow such detailed instructions and cooking times then please leave a comment below and I will try to write more recipes with specific instructions of this nature. I will also time them accurately so I can add how long each will take (& if you can have a shower/feed the kids in the middle somewhere!).

So here’s the recipe….enjoy!

Salmon & leek breakfast bake

Makes 5-6 portions


  • 8 eggs
  • 2 salmon fillets
  • 1 small-med leek, 1 cm sliced
  • 1 small courgette, grated
  • 2 tbls cottage cheese (optional)
  • 2 tbls milk (again use almond if you want to be dairy free)
  • 2 tsp dried parsley
  • Squeeze of fresh lemon juice
  • 1 knob butter


Heat the grill to medium, line a tray with foil and add the salmon fillets, seasoning with salt & pepper & a squeeze of lemon juice. Grill until cooked through (3-4 minutes on each side).

In the meantime, heat the butter in a pan at low-medium heat whilst you chop the vegetables. Add the leeks and courgette and slowly fry to soften for 5-10mins, stirring occasionally whilst you do the other bits.

Grease a baking dish with butter.

Remove the cooked salmon from the grill and turn the grill off. Put the oven on at 180C to preheat. Remove the skin from the salmon and roughly break up/chop.

Meanwhile, whisk the eggs, parsley, milk & cottage cheese together in a large bowl. By now your vegetables should have softened.

Drain the leeks and courgettes.  Add the drained leeks, courgette and chopped salmon to your egg mix. Combine well & season with extra salt & pepper to taste.  Pour into the greased dish, scatter with a little more dried parsley.

Bake in the oven for 40mins until cooked through (test with a knife in the middle). If it doubt, give it another 5 minutes.

Serve with a side of your choice e.g. spinach or avocado goes well. Alternatively just wrap portions in foil and use for breakfast/lunch/dinner on the hoof when you know you won’t have time to eat properly.

Can you see yourself eating salmon for breakfast and enjoying it? Are time saving process instructions helpful to you? Would love to know so please leave a comment below or ask me a question :)

Laura xx

The kindest sugar detox ever!

If you’re feeling like you might be ready to experiment with a structured sugar detox programme to help you develop a healthier relationship with sweet (& yourself in the process) then don’t forget to make sure you’re at the front of the queue to hear the latest around Mentor Me Off Sugar come the new year. This programme positively changes lives, attitudes and habits – I would love it to help you too!


Feta, pomegranate & mint salad

Lost for salad inspiration? Bored of that tuna number?

You’re in luck, I’ve got a beautifully colourful and nutritious low sugar salad that packs nutritional punch for a small amount of sweetness.

feta-pomegranete-mint-saladNow, you might be wondering why I’m posting a salad recipe which essentially does have some sugar in it, albeit it being natural. The reason is to show you that fruit can be part of healthy low sugar diet and if you particularly like it in salads, there are lower sugar options you can try.

This recipe contains a mere 2 tablespoons of pomegranate seeds which is roughly about 3g of natural sugar. A totally acceptable amount as part of a healthy low sugar and fructose diet. Other fruity salads I sometimes come across can soon rack up higher sugar amounts due to things like dried cranberries, grapes, raisins or a lot of apple. This one keeps it sensible. I also favour pomegranate seeds in a salad because they’re nutrient dense (packed with antioxidants), rich in deep red colour and they add unusual texture.


So, if you want to have a go with fruit in a salad, this is one of the lowest sugar and tastiest ones to experiment with. A small portion of pomegranate seeds goes a long way and so this salad is unlikely to drive fructose cravings (although I’d avoid it temporarily if you’re on a period of concentrated fructose detox).

I don’t eat or buy pomegranate regularly but once in a while I like to pick one as a treat to a) keep things interesting (try new recipes) and b) ensure I keep a wide variety of foods in my diet.

If you’re going to let a little natural sugar in your diet, this is a lovely way to do so! Maximum punch for your sugar buck.

Feta, pomegranate & mint salad



  • Handful of spinach
  • 3 inches of grated courgette
  • 3 inches of chopped cucumber
  • 40g feta cheese
  • Small handful of mint
  • 2 tbls pomegranate seeds


  • 1 tbls olive oil
  • ½ tbls lemon juice
  • salt & pepper

What are your thoughts on fruit in salads? Is it something you like or try to avoid on a lower sugar diet?


Sugarfree butternut squash and coconut soup recipe

Let me break this to you…Most shop bought butternut squash soup very likely contains added sugar in some form. It’s one of the sweeter soups to be aware of and is a usual culprit. You can avoid this added sugar by making your own with the recipe I’m going to share today.

First, if you are buying this soup…

Either sugar or honey (or sometimes both) are usually to be found on the ingredients list of butternutty squash soups and beware many shop bought ones have very long ingredients lists (which isn’t ideal from a simple and clean eating perspective).

Nevertheless, there is a range between products and you can get lower sugar ones that are better. Tideford Organic Butternut Squash Soup for example comes in low at 2.4% with no visible added sugar whilst this Tesco Butternut Soup is 10% sugar with refined sugar on the ingredients list. Just be aware of the range here and if you are still buying soup, find the best one in your local supermarket.

Note: Not all the sugar listed is necessarily from the refined source (some comes naturally from the vegetables) but it’s still a helpful indicator.

Anyway, save yourself the hassle of ingredient lists and go for maximum satisfaction by making this instead…YUM!

Sugarfree butternut squash and coconut soup


Makes 4-5 portions


  • 1 butternut squash
  • 1 can coconut milk
  • 1 cup of water
  • 1 tsp curry powder
  • ½ tsp turmeric
  • 1 tsp dried coriander
  • 1 small garlic clove
  • 1 tsp freshly grated ginger
  • 1 tbsp coconut oil (or butter)

Optional taste boosters

  • Freshly squeezed lime juice
  • Chilli flakes
  • Seeds of choice



  • Cut the squash in half, brush over with melted coconut oil and roast for 40-50 minutes at 180C
  • Remove from the oven, let cool for a few minutes and scoop out the flesh
  • Roughly chop the onion and fry in the other half the coconut oil with the garlic, ginger, curry powder and turmeric until softened
  • Add the butternut squash flesh, coconut milk, coriander and water. Gently heat to a simmer.
  • Blend with a hand blender then add fresh lime and chilli flakes to taste. Serve with pumpkin seeds.


A few notes:

  • Roasting the butternut squash brings out the natural sweetness in it – there really is no need to add sugar to a butternut squash soup
  • The coconut milk is the healthy filling fat element in this recipe so full fat is preferable
  • I once had no ginger in stock so made this without and it still came out tasty
  • If you like it spicy, you can add chilli or chilli powder with the spices
  • Freeze leftovers for quick grab soup nights

Are you fan of butternut squash soups? Are there any low sugar brands you buy or do you like to make your own? Let me know if you try this recipe.

Spiced veggie burgers above

Spiced veggie burgers with a tahini lime sauce

First…more sugar help coming your way!

Before I share this recipe, I’d thought I’d let you know I’ve decided to start blogging twice a week in the hope that I can bring your more recipes, help & inspiration around everything lower sugar life related.

I used to write this frequently when I first started the blog but in the last year things got a bit crazy with trying to study for my IIN health coach qualification, continue with my other job, develop Mentor Me Off Sugar and start to see 1-2-1 clients. So about a year ago I reverted back to once a week. However, now all my new services are established and I’m getting into the swing of things, I really want to start getting more out to you more frequently and developing my blogging skills (which includes being a bit more open – something I’ve found tricky at times).

I’m also developing a massive backlog of things to share with you all at the moment. The more I write and work and talk to people around sugar, the more ideas I get for articles, recipes and everything else. It floats in my head a lot and I need to get it all out!

What really really helps and inspires me are your emails and comments. Many of your comments and questions inspire future posts and recipes. They help me know what you’re struggling the most with and give me the best ideas to create things to help you. So the most amazing thing you can do is comment and let me know how you’re going or what you’d like me to write about. Helps me help you kinda thing.

For all of you that commented last week to enter the month’s supply of Total yoghurt competition – thank you for some amazing insights and ideas. If you haven’t, you’ve still got to the 19th of September so hit me up with some of your thoughts on Greek yoghurt to win your weight in the stuff.

Anyway, thanks for reading, I really appreciate all of your support and hope you continue to enjoy everything…including the recipe below!

Spiced veggie burgers above

This recipe I whipped up the other week and loved. I’m not a vegetarian but I’ve always liked veggie burgers. I do find they have to be well spiced to avoid that potato blandness that you sometimes get with veggie burgers.

One of my favourite places in London is Borough market and I’ve often opt for this veggie halloumi burgers they do there. I just like the fact with a veggie burger you’re packing in lots of different vegetables in one tasty form. Usually eating out, I find getting vegetables the hardest thing to find in decent supply, which is why occasionally I like veggie burgers – because in essence the vegetables are the base of the meal.

Today I’ve got a recipe for you which makes some very tasty spiced, slightly Moroccan/Asian style veggie burgers with a tahini lime dressing. They’re absolutely delicious and although the ingredient list for this recipe does look long, many of the ingredients are likely to be already in stock if you’ve got the common spices on the rack.

If you make this recipe, you can keep some of the veggie burgers for your salad or lunch the next day and you can use leftover dressing for a salad later in the week. You can even jazz up a plain omelette with a bit of the sauce and if you were really brave, have one of the burgers for breakfast!

I packed two of the burgers out with me for an early dinner before I went to an evening networking event and saved myself from being starving at it!

Spiced veggie burgers with a tahini lime dressing

Spiced veggie burgers close

Cooks 6-8 burgers
Recipe inspired by Oh She Glows


For the burgers

  • 1 medium sweet potato (I actually used ⅓ of a courgette that was leftover too)
  • 2 garlic cloves, peeled & roughly chopped
  • 1 handful of fresh coriander
  • 1 thumb piece of fresh ginger (1 cm cubed), peeled & roughly chopped
  • 1 can of chickpeas
  • 2 eggs
  • 4 heaped tbsp wholemeal flour (I used rye flour)
  • ½ tbsp sesame oil
  • ½ tbsp soy sauce
  • Large pinch of salt (or to taste)
  • Freshly ground black pepper
  • ½ tsp hot chili powder
  • 1 tsp dried coriander
  • ¼ tsp turmeric

For the dressing

  • 1 small garlic clove, crushed
  • 1 handful fresh coriander
  • 5 tbsp (about ¼ cup) of olive oil
  • Juice of ½ a lime
  • 2 tbsp tahini
  • 2 tbsp water
  • ½ tsp cumin
  • Salt & pepper to taste


For the burgers

  • Line a tray with greaseproof paper and preheat the oven to 180C
  • Grate the sweet potato (& courgette if using). You can do this quickly in a food processor with the grater part. Transfer to a large bowl.
  • Add the garlic, coriander, ginger and combine with an ‘S’ blade in the food processor
  • Drain and add the can of chickpeas, blend but keep a little bit of rough texture. Add to the large bowl with grated sweet potato. Mix together.
  • Break and whisk the two eggs into a bowl
  • Add the flour and blend together
  • Add all the spices and seasoning
  • Add the oil and soy sauce. Mix everything together well to form a well combined wet mixture
  • Mix this in with the grated sweet potato and chickpea mix
  • Form into 6-8 burgers
  • Bake for 15 minutes, flip and then bake for another 18-20 minutes

For the dressing

Spiced veggie burgers dressing

Add all the ingredients to the food processor and blend together to form a dressing. Add more water to get your desired consistency if you like.

Serve the burgers with a little salad and with the sauce drizzled on top. Sprinkle with sesame seeds if you so wish and garnish with a few coriander leaves.

Any vegetarians out there? How do you find eating lower sugar as a vegetarian? What would you like me to write about in the future?

Asian soy lime ginger dressing

Low sugar Asian sesame, lime & ginger salad dressing

I LOVE Asian food. Lime, lemongrass, ginger and all that jazz. I have travelled in Asia, namely Thailand, quite a lot and a few years ago I lived off of Thai green curries, Pad Thai and okay, maybe a few too many Chang beers…but hey, I was travelling….

Anyway, upon my travels I went to a Thai cooking school which was amazing. Thinking back to it now with a lower sugar hat on however, does remind me that quite a lot of Asian sauces and cooking methods often involve sugar of some kind, which can be a bummer if you’re eating it a lot or trying to eat less sugar in general.

Over the last few (lower sugar) years I’ve not eaten as much Asian food at home due to the fact I wanted to move away from buying packets of sauces etc. Despite my cookery school experience, I am by no means an expert with DIY sauces etc.

Whilst I’m not going to not eat some of my favourite Asian dishes from time to time, I have been curious to develop a salad dressing that hits the spot on Asian flavour but without the added sugar. Most shop bought Asian stir fry sauces and salad dressings over here in the UK are loaded with sugar and I don’t think it’s always necessary.

You can make the sweetness healthier in any Asian recipe by substituting in something like stevia or brown rice syrup if you wish, however this salad dressing recipe needs no sugar substitute whatsoever. It does have a smidge of sugar as the fish sauce you buy usually contains some, but in terms of the overall recipe, i’d class it as pretty much sugar-free.

Low sugar Asian style salad dressing (makes ½ jar)

Asian soy lime ginger dressing

  • Juice of 1 lime (approx 4 tbls)
  • 5 tbsp sesame oil
  • 1 birds eye chilli (this was perfect for me but these bad boys are HOT. Maybe go with half to start)
  • ¾ tbsp dark soy sauce
  • 1 tbsp fish sauce
  • 1 tbsp freshly ground ginger


Put all the ingredients in a nice jar with a tightly fitting lid and shake until your heart’s content!

Asian ingredients

In terms of salad ingredients, cucumber, radishes, grated carrot, fresh coriander and prawns all taste great with this dressing. I often use spinach as my ‘green base’ and then add in the other things depending on what I have in my fridge. You can also sprinkle over sesame seeds to make it look pretty.

What are your thoughts on Asian food when it comes to a sugar-free or low sugar diet? Do you eat a lot of it and are you aware of the sugar in it? Leave a comment and share your thoughts….

eat less sugar

Poached salmon salad & yoghurt dill dressing

I’ve always loved salmon, however I’ve never actually poached it before. Experimenting in the kitchen is an essential habit to get into and different cooking methods count as much as different ingredients. This salmon salad recipe looks impressive but is surprisingly easy. You can also make it ahead of time and serve later on.

To be frankly honest, I’m really not a super incredible gormet chef or anything. Many of my recipes are simple tasty classics that you can use time and time again once you’ve learnt the basics. Cook this a few times and it’s so easy you should soon learn it off by heart.

I made this last Sunday when it was scorching hot. I kept some of the salmon cold for my salads later in the week. Cook once and eat twice (even thrice); one of the best healthy, time saving tips I can give you!

Poached salmon salad & yoghurt dill dressing

Recipe adapted from (pictures my own though!)

eat less sugar


  • 1 celery stalk, cut into 2 inch stalks

  • 5 spring onions, white bulbs left whole and the rest thinly sliced

  • 1 lemon, halved. Half cut into slices and the other half juiced with 1 teaspoon of grated zest

  • ½ tsp salt, divided

  • ½ tsp freshly ground pepper, divided

  • 4 salmon fillets

  • ½ cup natural yoghurt

  • 2 tablespoons fresh dill

  • 1 tbls olive oil

  • 1 packet watercress

  • 10 asparagus spears

  • 4-5 radishes, sliced


  • Fill a large skillet or pot with about 6 cups of water. Add the celery, spring onion ends, lemon slices, half of the salt and pepper. Bring to the boil then turn the heat down and simmer for 10 minutes to infuse the water with the delicate flavours.

  • Add the salmon where the water just covers all of the fillets (you may need to do two at a time). Gently simmer for 5-8 minutes till the fish is cooked through.

  • Remove the salmon carefully (I did break one!) and let cool

  • Remove the ends of the asparagus and steam for 5-10 minutes until tender

  • Combine the yoghurt, dill, lemon juice, lemon zest, olive oil and remaining salt and pepper in a medium sized bowl.

  • Mix well together

  • Arrange the watercress, asparagus and sliced radishes on the plates

  • Add the salmon and a large tablespoon of the dressing

  • Sprinkle with leftover spring onions and add extra salt, pepper and lemon juice to taste

eat less sugar

Take a picture and be proud of your efforts! You could also add some quinoa to this if you want to add a bit more to the meal. Let me know if you try this recipe, it’s great for hot summer days!

Laura x


Versatile Lentil Soup

Versatile lentil and vegetable soup

One thing on the sugar diet that makes life easier is avoiding processed or packaged food where possible. Yes, I mean clean eating. It just means that firstly, you don’t waste too much time analysing food labels and secondly, you know exactly what you’re eating. No horse meat, no odd ingredients and of course, complete control over the added sugar.

Fresh soups from the supermarket are often seen as a healthy quick choice. They are of course better than many other things but they are not entirely ‘clean’ and quite often have added sugar, especially tomato, sweet potato and squash varieties. If you’re going to eat a little sugar, wouldn’t you rather appreciate it than have it hidden in your soup!?

Admittedly, I used to eat these soups quite often. This was another shift in my diet over the last two years where I’ve moved more towards making my own. I promise you, it’s not as much hassle as it seems. With my budget and economical hat on, I will also point out that lentils are cheap and using up all the vegetables in your fridge is doing you bit against food waste.

This is my basic, super simple, super easy lentil soup recipe. I add whatever vegetables I have leftover in the fridge and cook an extremely large batch and I freeze a load of portions for emergency healthy ready meals that I can microwave straight from frozen when I am caught out.

Versatile lentil and vegetable soup

Versatile Lentil Soup

Makes approximately 6 portions of soup

• 1 1/2 cups of red lentils
• 1 3/4 liters of vegetable stock
• 2 diced carrots
• 2 diced onions
• 1 tsp thyme
• 4 bay leaves (I used dried)
• 1/2 tsp ground black pepper
• large knob of butter
• 1 tbsp cottage cheese (optional)
• 1 tbsp grated parmesan (optional)

Optional vegetables

Courgettes, sweet potato, squash, broccoli, spinach and peas. Add these vegetables with the lentils and stock.
Leeks and shallots. Fry these with the onion and carrots


1. Fry the onions and carrots in the butter in a large deep saucepan (or two separate ones). Cook for 3-5 minutes until the onions are translucent
2. Add the lentils, stock, thyme, bay leaves and pepper
3. Cover and simmer on a low heat for 35-40 minutes
4. Blend with a hand blender or you can even skip this step and serve as a ‘rougher’ soup (still tastes   nice!). If blending, add extra hot water to get the consistency you like (I like mine thick)
5. Add the cottage cheese and sprinkle with parmesan and black pepper

Never eat a ready meal again by cooking and freezing your own soup!

avocado and cucumber soup recipe

Recipe: Cool avocado and cucumber soup

I think we’ve all got a bit excited this week in the UK, because the sun finally came out to play. Sunshine straight to my head, I suddenly felt the need for something unusual and refreshing. So when I spotted an avocado and cucumber soup recipe in my Integrative Nutrition book, I had to give it a try. Tasty, quick and super simple, it would be a crime not to share this recipe with you.

Cool avocado and cucumber soup

Recipe slightly adapted from Integrative Nutrition by Joshua Rosenthal


  • 1 cucumber
  • 1 avocado
  • 1 small white onion (or half if you want less oniony soup)
  • juice of 1 lime
  • 4-5 generous tablespoons of natural yoghurt (I used 4% fat)
  • 250ml water
  • salt and pepper to taste

avocado and cucumber soup recipe


  • Roughly chop the onion, cucumber and avocado and toss in the blender
  • Add all the other ingredients and blend until smooth
  • Add more yoghurt, water, salt/pepper to reach desired taste and consistency
  • Sprinkle a little cayenne pepper on top to garnish


A cold creamy green bowl of goodness, I really enjoyed this and I can’t get over how easy it was. My age old blender coped fine. It was quite onion pungent though. I’d suggest going easy on the onion at first or maybe trying half of one, especially if you’re heading out later and don’t want to have onion breath. Just putting it out there!

avocado and cucumber soup recipe

Have as a mini starter or with a side of some ham and hummus on crispbread to make it into a more substantial meal. If it was really hot you could even have this first thing and you’d be getting some nutritious breakfast vegetable love. I’d definitely go easy on the onion though as this is one thing I still struggle to have earlier on.

avocado and cucumber soup recipe

The only problem with this soup is that I made two lots and it’s now raining today. I just don’t fancy it quite so much. However, I’m blaming the temperamental British weather rather than the soup for that.