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LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD

My wish for you is to Live Better, Strive Harder, Be Bolder, Dream Bigger, Climb Higher and Seek Greater.
My vision is to help people create food that is delicious, easy to make and high in nutrition,
so that food once more becomes a vehicle to fuel your body, mind and soul.

Cardamom and golden raisin scones with blueberry vanilla compote (GF, V)

By , October 16, 2025

‘Cardamom, the queen of spices, is included in ceremonies to symbolize purity and love’

Wednesday class was cardamom and golden raisins scones with a blueberry vanilla compote. Anyone who knows me well, knows that I simply love anything Cardamom. In fact, Carda-mom was my nickname at culinary school as I added it to everything and acted like a mom by having band aids, tissues and cough drops for anyone who needed them. So, I thought it only appropriate that I introduce my culinary kids to this magical spice.

Cardamom acts as a great counterbalance to anything with sugar in it, so I add it to anything sweet. There isn’t too much added sugar to this, but the raisins do sweeten it up. The kids (half of which said they didn’t like jelly) really loved the blueberry vanilla compote, especially as the fragrance permeated the room. The kitchen is in another room, otherwise they would have had the same experience with the scones. When we cut the scones, their eyes got wide, and they were quick to gobble down as much as possible. You couldn’t taste the cardamom, but you could smell it.

Sorry for the picture again, class was busy and so I took a quick snap before the last student left the room.

Ingredients:

  • 2 cups all-purpose flour, or pastry flour
  • ½ cup raw cane sugar, or granulated sugar
  • 1 tsp. baking powder
  • 1/2 tsp. cardamom powder
  • 1/4 tsp. salt
  • 8 tbsp. butter, cold or frozen
  • ½ cup, cold cream, plus extra for brushing
  • 1 egg
  • ½ cup golden raisins
  • 1 tsp. vanilla extract

Cardamom Sugar (optional)

  • 1 tsp. granulated sugar
  • 1/8 tsp. cardamom powder

Method

  • Preheat oven to 400F
  • In a bowl, combine flour, sugar, baking powder, salt, and cardamom powder.
  • Whisk the egg. Set aside.
  • Grate the frozen butter.
  • Add the grated butter to the flour mix. Using your hands, work the butter into the flour until it resembles coarse sand.
  • Mix in the cold cream and egg.
  • Halfway through mixing, add the golden raisins. Fold a few more times.
  • Dump the ruffly mixed dough into the tabletop. Using your hands, shape the dough into a round disk-like shape with a thickness of about 1½” (4cm) and a diameter of about 6″-7″ (15-18cm). Work quickly to prevent melting the butter.
  • Make the cardamom sugar mix to sprinkle on top. Set aside.
  • Cut into 8 pieces. Brush each piece with milk or cream and sprinkle the cardamom sugar on top. Transfer to parchment paper and put it in the freezer for about 30 minutes (skip if you are teaching this in class).
  • After 30 minutes, transfer to a baking tray lined with parchment paper. Make sure you have about 2″ (5cm) of space between each scone. They will expand as they bake.
  • Bake for about 18-25 minutes, depending on your oven. They should look light golden brown on top and around the edges.
  • Let them cool for a few minutes before enjoying.

Notes

  • Make sure the butter is very cold. I like to put it in the freezer for up to an hour before grating it. 

Blueberry vanilla compote

  • 3 cups blueberries
  • 3 tbsp. brown sugar/maple/honey
  • 1 tsp. vanilla extract
  • 3 tbsp. water
  • 1 tsp. lemon juice (optional)
  • Add all the ingredients to a pan, heat until simmering then bring down to a medium low heat
  • Stir to make sure the compote doesn’t burn
  • The liquid will reduce, and the mixture will concentrate
  • Cook for 10-15 minutes. It will also thicken somewhat in the container.

Italian Mac & Cheese with butternut squash (GF, V)

By , October 9, 2025

‘The secret ingredient is always cheese’

My culinary kids’ class has resumed at the Rye Recreation centre. The youngest kids are 5 and the oldest 9. They are enthusiastic chefs but reluctant tasters. Every week I make a dish with carbohydrates, protein and veggies and they often ask me if they can skip eating one of the food groups. My best tactic is to make something that is different but seems familiar.

This week we made pasta with a cheese sauce made of ricotta and parmesan. They were reluctant to taste the separate ingredients but once mixed into the pasta they love the ‘mac and cheese’. It’s easy and ever so creamy, I don’t think I’ll ever make mac and cheese the American way again. The kids were not impressed with the butternut squash, noting that they had only ever seen a pumpkin, but since it caramelizes somewhat when roasted, those that tried it loved it and those that didn’t received it in their takeaway containers anyway.

The recipe is amazing, please excuse the picture, quickly taken at the end of class.

Ingredients:

  • 1lb Orecchiette
  • 1cup/8oz whole-milk ricotta
  • 1cup/2oz freshly grated Parmesan or pecorino (2 ounces)
  • 1 cup, diced butternut squash
  • 4-5 sage leaves
  • EVOO
  • Salt

Method

  • Roast the butternut squash with the sage in 1 tbsp. EVOO at 400F, until soft, c. 15 minutes.
  • Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente. Reserve 1 cup pasta cooking water, then drain the pasta.
  • In the same pot, make the sauce: Add the ricotta, Parmesan, lemon zest and juice, ½ teaspoon salt and ½ teaspoon pepper and stir until well combined.
  • Add ½ cup pasta water to the sauce and stir until smooth. Add the pasta and continue to stir vigorously until the noodles are well coated. Add more pasta water as needed for a smooth sauce.
  • Add the roasted squash and top each bowl with the sage

Sesame, almond butter, steamed greens (GF, V)

By , October 3, 2025

‘Vegetables are the soul’s food, the poet’s inspiration and the chef’s canvas’

I love this recipe as it uses steaming, which is a quick method and one that retains a lot of nutrients. Often, we subject our veggies to excessive heat through boiling or microwaving and all the photo nutrient goodness escapes. It’s also a super quick method and so makes for a quick meal when you are craving those greens. I adapted this from Dr Mark Hyman’s recipe. Dr. Mark Hyman believes we all deserve vibrant health and happiness-and that we can get there using the power of real food. Amen.

Ingredients:

  • 1 cup of sugar snap peas
  • 1 bunch asparagus, cut into 1-inch pieces (about 2 cups)
  • 2 cups Bok Choy, chopped

Sauce

  • 2 tablespoons toasted sesame oil
  • 2 tablespoons gluten-free tamari
  • 2 tbsp. maple syrup (optional)
  • 1 tablespoon lime juice
  • 1 tablespoon unsweetened almond butter
  • 1½ teaspoons garlic, pressed

Method

  • Place a steamer basket in a medium-sized pot and add water, being careful to keep the water level below the basket. Bring to a boil.
  • Add the toasted sesame oil, tamari, maple syrup, lime juice, almond butter, and garlic and mix well.
  • When the water in the pot is boiling, add the broccoli, asparagus, and Bok choy to the steamer and steam for 5 minutes. Stir once halfway through so that the vegetables get equal access to the heat.
  • Once veggies are cooked through, carefully remove from steamer pot and immediately toss with the dressing.
  • Add roasted tofu for a protein boost.

Tahini Coconut Cookies (GF)

By , September 25, 2025

‘Today I will live in the moment….unless it is unpleasant, in which case I will eat a cookie’

Tahini, pistachios and coconut, are three versions of healthy fat and creators of my favourite flavour profiles, in addition to cardamom, cinnamon and vanilla, you have a fragrant and satiating cookie. I adapted this from ‘home is where the eggs are’ a homely cookbook by Molly Yeh. The book has interesting and fun family meals, snacks and desserts, e.g. kimchi fried rice with cheese and hot dogs. In her version she adds M&M’s. I added UK smarties, which we had left over from easter, and Baby B loves. For the second batch, I missed out the chocolate as it isn’t necessary. That leaves a lovely healthy breakfast cookie.

Ingredients:

  • ½ cup (100g) unrefined coconut oil, melted not hot
  • ¾ cup (170g) tahini
  • ¾ tsp. salt
  • 1 tsp. ground cinnamon
  • ½ tsp. ground cardamom
  • 2 tsps. pure vanilla extract
  • 1 cup coconut/brown sugar
  • 2 large eggs
  • ½ cup (45g) shredded coconut
  • ¾ (100g) roasted salted pistachios
  • 3.5 cups (315g) whole GF oats
  • 1 tsp. baking soda
  • Flaky salt, optional

Method

  • In a large bowl, whisk together the coconut oil, tahini, salt, cinnamon, cardamom, vanilla and sugar until combined and creamy. Add the eggs one at a time, whisking well after each addition
  • Switch to a spatula and fold in the coconut and pistachios
  • Sprinkle the oats and baking soda over the batter, mix to combine
  • Scoop ¼ cup balls of dough onto a baking tray with parchment paper (I used an ice-cream scoop)
  • Sprinkle the flaky salt on top of each one
  • This recipe yielded 16 cookies, so I used two baking sheets
  • Bake for 8 minutes at 350F, rotate the pans and bake for another 8 minutes or until starting to brown and starting to firm in the middle
  • The cookies will harden whilst they cool

Sesame, Shiitake Broth with Chili Crisp Tofu (GF, V)

By , September 19, 2025

‘What the world needs now is love sweet love’

This is a lovely soup comforting soup with layers of umami.

It is another delicious recipe from ‘Healthy High Protein’ by Dr Rupy Aujila. It calls for tahini and miso, which gives a wonderful depth to the flavour. Chinese cooking uses a sesame paste, so if you can pick that up do, but if not, the tahini makes a delicious substitute.  The baked tofu gives a nice textural contrast and can be made in bulk and tossed in a sauce for another meal.

I made this just for me as I needed a comfort dish this week, but saved some of the Tofu batons for Mr and Baby B.

Ingredients:

  • 2 tbsp EVOO
  • 1 bunch spring onions, c. 120g, thinly sliced
  • 3 garlic cloves, crushed
  • 150g shiitake, chopped
  • 100g edamame beans
  • 700ml boiling water
  • 3 tbsp. sesame paste/tahini
  • 2 tbsp. white miso
  • 2 tbsp. tamari
  • 1 tbsp. maple syrup
  • 1 tsp. sesame oil
  • 1 tsp. chili oil (optional)
  • 1 tbsp. toasted sesame seeds, garnish

For the crispy tofu

  • 300g firm tofu, pressed and cut into 1-inch batons
  • 2 tbsp. EVOO
  • 1 tbsp. tamari
  • 2 tbsp. corn flour

Method

  • Preheat the oven to 350F and line a baking tray with parchment paper. Mix the tofu with tamari and oil, then toss in the flour, lay out on the parchment and bake for 20 minutes or until crispy.
  • Add the olive oil to a large saucepan over a medium low heat, cook the spring onions and garlic with a little salt and cook for 2-3 minutes, add the mushrooms and cook until golden. Add the edamame and hot water and bring to a simmer.
  • Place the tahini and miso into a separate bowl with 2 tablespoons of hot water and whisk until smooth. Slowly mix into the pot and cook for another 4-5 minutes. Add the tamari and maple.
  • Serve with the tofu batons, a few drops of sesame oil, chili oil and some toasted sesame seeds

Itaewon Noodles – Stir-fried Bean Sprouts and sweet potato noodles (GF, V)

By , September 12, 2025

‘Be like seeds, do not see dirt thrown at you as your enemy, but as ground to grow’

This is a unique recipe I found in ‘the Korean vegan’ cookbook. It is a recipe she found on her favourite Korean sitcom, which reminded her how much she liked sprouts. I love the way Korean cuisine uses mung beans and bean sprouts in the main cuisine and banchan side dishes. Both Mr and baby B liked it, with Mr B saying he preferred it to take out pad Thai (hmm…seems like part of his secret ploy to steer us away from ever having take out…).

Mung Beans – Rich in A, B and K vitamins and folate as well as iron, potassium and magnesium. A good source of dietary fibre.

Ingredients:

  • 2oz sweet potato noodles
  • 2 tbsp. EVOO
  • 1 tbsp. sesame oil
  • ½ onion, julienned
  • 3 cloves garlic, minced
  • 4 cups mung bean sprouts
  • ½ tsp. salt
  • ½ tsp. pepper
  • 2 tbsp. tamari
  • 1 tbsp. mirin
  • 1 tbsp. maple syrup

Method

  • Add the noodles to boiling water and simmer until soft, c.5-7 minutes. Drain and rinse under cold water. Set aside.
  • In a large pan, heat the olive oil and sesame oil. When hot add the onion and garlic and sauté for 1 minute. Add the mung bean sprouts, salt and pepper and continue to sauté for 2-3 minutes till soft.
  • Add the tamari, vinegar and maple syrup, stir to make sure everything is evenly coated. Cover the pan, reduce to low and cook for an additional 2 minutes.
  • Uncover and add the noodles. Stir until the noodles are fully incorporated.
  • Serve hot.

Muhammara Style Dip (GF, V)

By , August 27, 2025

Mr B loves this dip, so I thought I would make a healthy version for him. The walnuts add protein and phytonutrients, the peppers antioxidants. It is packed with plenty of flavour and can be used as a dip, a topping or marinade. There are lots of protein additions that complement this dish also, a Greek cheese or some beans or chickpeas can provide a texture contrast also.

Ingredients:

  • 100g walnuts
  • 200g jarred red peppers, drained
  • 1 tsp. cumin powder
  • 2 tbsp. EVOO
  • ½ tsp. sea salt
  • 1 tsp. sumac
  • 1 tbsp. apple cider vinegar
  • 1 garlic clove, crushed

Method

  • Blend the walnuts, red peppers, cumin, olive oil, salt, sumac, vinegar and garlic in a food processor. Add more olive oil if you need to loosen the mixture.
  • To add more protein, consider fava beans, edamame, chickpeas or feta/manouri cheese

Brazilian Fudge (GF, V)

By , August 13, 2025

‘Chocolate is nature’s way of making up for Mondays’

Sweet and simple, these chocolate confections are a staple at Brazilian parties. I’ve seen them at my local Brazilian café, Boleria which sells delicious delicacy’s. I’ve always been curious as to what these beautiful truffles are made of and seeing the recipe in Milk Street, it was too hard to resist. 

Typically, they’re made with sweetened condensed milk, cocoa powder and butter, but my version includes maca and ashwagandha for heightened nutrient density.

Maca – Peruvian Ginseng, native to the Andes, said to increase energy and libido

Ashwagandha – Indian Ginseng, known to reduce stress and anxiety levels, reduce fatigue and help sleep

Don’t turn up the heat to rush the cooking; the chocolate mixture can easily scorch. Medium heat and constant stirring yield a perfectly smooth, silky texture.

Ingredients:

  • 14-ounce can condensed milk
  • ¼ cup raw cocoa, sifted
  • 1 tsp. cinnamon
  • 1 tsp. maca
  • ½ tsp. ashwagandha
  • ½ tsp. kosher salt
  • 2 tbsp. salted butter, cut into 4 pieces
  • ¼ cup chocolate sprinkles, chopped

Method

  • In a 10-inch nonstick skillet, whisk the condensed milk, cocoa, espresso, cinnamon and salt.
  • Add the butter then set over medium and cook, stirring constantly with a silicone spatula and scraping along the sides, until the mixture reaches 225°F, about 10 minutes; it will appear matte and slide around freely in the pan. Immediately pour into a wide, shallow baking dish.
  • Let cool to room temperature, about 30 minutes.
  • Line a rimmed baking sheet with kitchen parchment. In a small bowl, add the sprinkles.
  • Scoop the chocolate mixture into 1-tablespoon portions and roll each into a ball. A few at a time, drop into the sprinkles and roll around, pressing so that the mixture adheres evenly. Transfer to the prepared baking sheet.
  • Store in an airtight container at room temperature for up to 3 days.

Zucchini Cheese Bake (GF)

By , August 5, 2025

I am currently working as a plant-based R&D chef for a company and one of our clients is looking for on the go high protein, healthy breakfast items. This is great as it gives me the incentive to create recipes for work that I could use at home.

Mr B loved this recipe and said it was the love child of a frittata and cheesecake, two of his favourite dishes. It could be served for breakfast, lunch or dinner. You can easily add herbs to the dish; I think chives or dill would work well. You could add other veggies too like grated carrots, just make sure the overall moisture content is low of whatever you add, by salting and squeezing out any excess water.

Ingredients:

  • coconut oil, butter or ghee for greasing
  • 2-3 large zucchini
  • 1 tsp salt
  • ½ tsp. onion powder
  • 550 g ricotta
  • ½ cup grated pecorino
  • ⅓ cup feta
  • 4 cloves garlic, chopped
  • 6 medium eggs, whisked

Method

  • Preheat the oven to 350°C and grease a baking dish or cake tin.

  • Grate the zucchini. Combine the zucchini and salt in a colander or sturdy sieve and let sit for 15 minutes, then use your hands or a dish cloth to press out as much moisture as you can (this is important).

  • Combine the ricotta, pecorino, feta, garlic, then stir in the eggs and zucchini.

  • Pour into the baking dish or tin and bake for 1 hour or until golden brown across the top.

  • The bake is best when left to cool completely so that it sets properly. Serve at room temperature.

Crispy Chickpeas (GF, V)

By , July 30, 2025

The humble chickpea certainly packs above its weight in nutrition given its size. 

This is a wonderful snack that can be added to any dish to boost your protein and fibre. You can eat it alone as a snack or add it as protein on a texture contrast. You can vary the spicing, think, salt and pepper, sumac, garlic salt, everything bagel. Boil the chickpeas yourself and make hummus or falafels as a compliment.

In the Middle East chickpeas are a stable, having been cultivated for thousands of years. They have them on the table in many forms, allowing them to be integrated into their diets on a consistent basis. These lovely roasted chickpeas allow for you to add them as a topping to anything (think, eggs, beans, salads) you could also consider integrating them in flour form (think savoury chickpea pancakes) purees, soups and stews.

Due to the rich in protein and fibre, they can help satiate and control blood sugar. They are also a good source of manganese, folate, iron, zinc, phosphorous, magnesium, thiamine, vitamin B6, selenium and potassium.

Protein/Fibre content: 25g/20g

Ingredients:

  • 1 can x 400g of chickpeas, drained and rinsed or 1.5 cups cooked chickpeas, previously prepared
  • 1 tbsp. za’atar
  • 1 tbsp. olive oil
  • ½ tsp. salt

Method

  • Preheat the oven to 400F and line baking tray with parchment paper
  • Dry the chickpeas with a kitchen towel. Disregard any skins that come off
  • Mix the chickpeas, oil and seasoning and spread on the baking tray
  • Bake until crispy, c. 20 minutes.