<![CDATA[Nourishing Insights Functional Medicine and Nutritional Therapy | Scotland | UK - Recipes]]>Thu, 05 Feb 2026 12:39:23 +0000Weebly<![CDATA[Grain-Free Paleo Spring Rolls - by Olivier Sanchez]]>Sat, 19 Mar 2022 11:41:02 GMThttps://www.nourishinginsights.com/recipes/grain-free-paleo-spring-rolls-by-olivier-sanchez
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Grain-Free Paleo Spring Rolls
These spring rolls are rolled using a large leaf of Spring (collard) greens instead of rice paper and can easily be placed in kids’ lunchboxes (and everyone else in the family). They are very also easy to prepare. 
If you are not familiar with julienning or not comfortable enough, you can cheat and use a julienne peeler. 

Serves: 8 (4 servings)
Prep time: 15 minutes
Cooking time: 5 minutes
Recipe:
  • 100 ml coconut Aminos (for seasoning and dipping)
  • 4 sticks of celery (julienned)
  • 4 tbsp sesame seeds
  • 2 medium-large carrots (peeled, julienned)
  • 2 handful of baby gem or wild rocket leaves (optional)
  • 2 tbsp chia seeds
  • 1 Spring green/collard (or pointed cabbage)
  • 1 medium-large courgette (julienned)
  • 1 leek (Julienned)
  • 1 red pepper (julienned, optional)
  • 1 Cucumber (cored, julienned)
  • 1 chicken breast (skin-off, pan-fried)
  • 1 handful Thai basil, mint and/or your favourite fresh herb
  • 1 tbsp lemon juice
  • 1 tbsp argan (or linseed) oil

  1. Prepare all vegetables. Cook in batches in a sautéed pan until softened (they should still retain some crunch), and decant in a large dish or oven tray. Leave to cool and sprinkle with lemon juice and argan oil. 
  2. Bring a large pan with water to a boil, blanch the detached spring green leaves for about 30 seconds each. Cool down immediately by immersing them in icy cold water. Blanch one to two leaves at a time. 
  3. Once cooled, drain the leaves. Place a leaf flat on a kitchen towel, and with a fork, add a nice portion of the vegetables, a few thin slices of the chicken breast, the chia seeds and fresh herb leaves, about 2 inches from the top and sides of the leaf. 
  4. Fold the top of the leaf over. Then fold each side over. Pressing the edge with your thumbs, with your fingers lift and bring the top of the leaf towards you, encasing the vegetables inside the leaf, like you would a cigar. Repeat until the entire leaf is used and tightly rolled. 
  5. Place in a container and refrigerate until needed. Serve with the Coconut Aminos dip and slightly toasted Sesame Seeds. 

To learn to cut vegetables into a julienne, visit: https://www.exquisiteprivatechef.co.uk/its-all-about-food/julienne-and-brunoise
]]><![CDATA[Cabbage Tagliatelle with Sautéed Squid - by Olivier Sanchez]]>Sat, 19 Mar 2022 11:30:20 GMThttps://www.nourishinginsights.com/recipes/cabbage-tagliatelle-with-sauteed-squid-by-olivier-sanchezThis recipe is ideal when time is not on your side. You can either use a regular sautéed pan or a wok. 

Serves: 4 servings
Prep time: 10 minutes
Cooking time: 15 minutes
Recipe:
  • 500 g baby squid (cleaned, fresh/frozen) 
  • 80 g shiitake mushrooms
  • 6 tbsp coconut aminos
  • 6 garlic cloves (crushed)
  • 2 medium courgettes (in paysanne)
  • 1 pointed cabbage
  • 1 red onion (brunoised)
  • 1 banana shallot (brunoised)
  • ½ small bunch dill (chopped)

  1. Prepare the squid. Make sure it is cleaned and thoroughly thawed (if using frozen). Remove the long tentacles and the beak-like mouth, pull the head from the body and remove the hard bone-like part. Cut the squid in half and scrape the inside if necessary and using the sharp tip of the knife blade, make little incisions diagonally, in a criss-cross manner. Set aside. 
  2. Melt the chopped onion and shallot over low heat, lid-on for about 5–10 minutes. 
  3. Increase heat to medium-high and colour all sides of the courgettes pieces for 10 minutes. Add the shiitake and fry for another 5 minutes. 
  4. Pour the liquid aminos and using the steam cook the squid and the sliced cabbage for 5 minutes. Make sure it is thoroughly cooked. 
  5. Serve immediately. 
  6. N.B. The recipe is also ideal for ramen or Thai curry-like soup.

To learn to cut vegetables into a Paysanne, visit: https://www.exquisiteprivatechef.co.uk/its-all-about-food/paysanne
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]]><![CDATA[Olivier's Favourite Breakfast]]>Sat, 30 Oct 2021 09:55:19 GMThttps://www.nourishinginsights.com/recipes/oliviers-favourite-breakfast
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Written by
​Olivier Sanchez
​During our latest podcast, I answered the following question: “What food would you eat for the rest of your life?” with my most favourite breakfast and snack idea. This extremely satisfying and easy to do recipe packed a punch when it come to nutrients, antioxidants and other health-supporting compounds. Supplying a large portion of dietary fibre, both insoluble and soluble, this dish is ideal to soothe the gut and promote bulk and regular elimination. 

​Chia seed heaven

Time of preparation: 10 minutes
Cooking time: none required
Equipment: 1 kitchen bowl, 1 teaspoon, 2 jars or bowls
Ingredients (for 2):
  • 200 ml water (or unsweetened coconut water)
  • 6-8 table spoons chia seeds
  • 4 tablespoon linseeds (flax — whole or ground)
  • 1 tablespoon açaí berry powder (or haskap berry powder)
  • 1 tablespoon sesame seeds
  • 1 tablespoon pumpkin seeds
  • 1/4 teaspoon cinnamon
  • 1 handful blueberries (fresh or frozen berries mix)
  • 1 Coconut yoghurt Nuts (optional)

1. Mix all ingredients (except yoghurt) in a bowl and leave to rest for 10–20 minutes 2. If the mix appears to thick add a little water or juice to dilute.
3. Divide the mix into two serving bowl and top with coconut yoghurt and few more berries.
​4. Serve and enjoy

​Anti-inflammatory liver-friendly Chia seed breakfast

Time of preparation: 10 minutes
Cooking time: none required
Equipment: 1 kitchen bowl, 1 teaspoon, 2 jars or bowls
Ingredients (for 2)
  • 200 ml water (or unsweetened coconut water)
  • 1 handful of strawberries
  • 6-8 table spoons chia seeds
  • 4 tablespoon linseeds (flax — whole or ground)
  • 1 tablespoon sesame seeds
  • 1 tablespoon pumpkin seeds
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon grated ginger
  • 1/2 teaspoon grated turmeric (or 1/3 ground turmeric)
  • 1/2 teaspoon citrus peel powder*
  • 1 passion fruit
  • 1 Coconut yoghurt

1. Mix all ingredients (except yoghurt) in a bowl and leave to rest for 10–20 minutes 2. If the mix appears to thick add a little water or juice to dilute.
3. Divide the mix into two serving bowl and top with coconut yoghurt and few more berries.
4. Serve and enjoy

* to make your own powdered citrus peel, visit: https://www.exquisiteprivatechef.co.uk/its-all-about-food/citrus-peel
]]><![CDATA[Spicy shepherds pie]]>Sat, 04 Aug 2018 10:07:05 GMThttps://www.nourishinginsights.com/recipes/spicy-shepherds-pie
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Shepherd's pie is a family favourite and this recipe with Indian spices is delicious. I got the idea for this having seen Nigella make one in Simply Nigella, however, as is always the way with cooking I've adapted it to suit my family and our tastes and in all honesty what I had in the cupboard at the time!

I love cooking with lamb as it has such a delicious flavour and as it tends to be grassfed it's good for you too! Lamb contains nutrients including iron, zinc, selenium, magnesium and B12. Grass-fed organic lamb is also a great source of omega-3 fatty acids. 

Serves 4
INGREDIENTS:
FOR THE TOPPING
500g sweet potatoes
500g white potatoes (or swede works well too).
1 teaspoons sea salt flakes
1 x 15ml tablespoon black peppercorns
6 cardamom pods, cracked
approx 1 litre cold water

FOR THE FILLING
3 cloves garlic, peeled
thumb-sized piece (20g) fresh ginger, peeled (using a teaspoon to scrape the skin away is the easiest way to do this).
1 onion, peeled
seeds from 6 cardamom pods
1 teaspoon ground cumin
1 teaspoon ground coriander
2 x 15ml tablespoons cold-pressed coconut oil
2 teaspoons garam masala
1 teaspoon dried chilli flakes
1 teaspoon ground turmeric
500g minced lamb, preferably organic
1 x 400g can chopped tomatoes
100g red lentils
1/2 teaspoon sea salt flakes
2 x 15ml tablespoons Worcestershire sauce

HOW TO MAKE:
  1. Preheat the oven to 200 C fan.
  2. Peel and chop the potatoes into chunks and pop in a pan with the salt, peppercorns, and cracked cardamom pods. (I use a rolling pin to give them a quick bash). Cover with the water, bring to the boil and cook for about 30mins until the potatoes are cooked through.
  3. While that's cooking you can start on the filling. Whizz up the garlic, ginger, onion and cardamom seeds in food processor. You can do this by hand but I'm lazy!
  4. Heat the coconut oil in a large pan with a lid (I use my frying pan and cover it with a lid from another pot!) and tip in the mix from the food processor. Cook for a few minutes to allow it to soften a little. Stir frequently to prevent it sticking. You can add a little drop of water to the pan if it's starting to catch.
  5. Then add the spices: cumin, coriander, turmeric, garam masala, and chilli flakes to the pan and stir to coat the onion mix. Add the lamb and stir to gently break up the lamb and coat it in the spices.
  6. Add the chopped tomato and then fill the tin/carton with water and add this too.
  7. Stir in the lentils and season with Worcester sauce and salt if needed. Bring to a simmer and then pop on the lid. Cook for about 25mins stirring a few times to stop it catching at the bottom.
  8. By the time you've done all that the potatoes will be cooked so drain them, removing the spices (don't worry if a few get left  behind). Then mash. I like to add some butter to mine but you don't have to.
  9. Once the lamb has had it's 25mins ladle into a large oven-proof dish of your choice.
  10. Top with the mash making sure to smooth it all the way to the edges.
  11. Cook in the oven for 30mins until the mince is bubbling. Then serve.
I like to serve mine with broccoli and cauliflower but you can have it with anything you like/can find in the fridge.

Harriette x
]]><![CDATA[Simple Summer Salad]]>Tue, 05 Jun 2018 11:57:49 GMThttps://www.nourishinginsights.com/recipes/simple-summer-salad"Live in the sunshine. Swim in the sea. Drink in the wild air." Ralph Waldo Emerson
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We've been enjoying amazing weather in Aberdeen over the last few months with lots of sunny days and very little rain. It is at this time of year that I naturally find that I gravitate more towards salads rather than roast dinners and stews. This photograph was taken last summer at Balmedie Beach. It was a glorious day and we all decided to head out for a picnic. The great thing about making salads is that they are really easy to make and require little preparation. You just have to cut up your vegetables, mix them up and you've got something delicious and nourishing to enjoy! 
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Ingredients

Avocado 
Lettuce leaves
Cherry tomatoes
Olives
Olive Oil (for dressing) 

Add either cold meats or nuts and seeds. 

What are some of the health benefits of Avocado's? 

Avocado's contain vital nutrients such as Vitamin K, Vitamin C and folate. They also contain monounsaturated fats which are the main dietary form of fat in the mediterranean diet, which have been linked to protection against heart disease, cancer and cognitive decline. They also contain chemical compounds known as carotenoids and phytonutrients which can lower inflammation, boost immunity and promote healthy growth and development. Avocados can also benefit digestive health as they are high in fibre, containing between 11-17g of fibre per fruit. There have been studies indicating that the fatty acids in avocados can also help to balance hormones and improve mood. 

Health benefits of Tomatoes? 

Tomatoes are a good source of  Vitamin A and Vitamin C. It has been known for a decades that tomatoes contain lycopene and studies from the 1990's conducted by Harvard Medical School found that men who ate the most tomatoes had a lower risk of developing prostate cancer than those who did not eat tomatoes. Lycopene has also been recently associated with benefiting bone health and tomatoes also contain Vitamin K, an essential nutrient for bone health. 

Health benefits of Olives? 

Olives are high in antioxidants such as polyphenols and research shows they help boost levels of the antioxidant nutrient glutathione. Studies have also shown that Olives can help to lower blood pressure and help control and lower cholestrol. Olives are a good source of vital nutrients including Vitamin E. 

Hope you enjoy your simple summer salad :) 

​


]]><![CDATA[Quinoa Crackers]]>Mon, 04 Jun 2018 17:02:36 GMThttps://www.nourishinginsights.com/recipes/quinoa-crackers
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Ingredients 

128g Quinoa Flour 
64g Chickpea Flour 
One tablespoon Herbs de provence 
1 clove crushed garlic 
1 tablespoon olive oil 
1 tablespoon raw honey 
8 tablespoons cold water 
1/2 teaspoon sea salt 

Method 

Preheat the oven to 180 degrees celsius 
Measure the flour
Add the flours, seasonings, olive oil and honey to the food processor 
Turn on the food processor and add the water one tablespoon at a time until a thick dough is formed. 
Grease the baking tray
For ease, you can roll the dough directly onto the baking tray using a rolling pin 
Using a pizza cutter or sharp knife, slice the dough into squares and prick them with a fork. 
Place the crackers in the oven for 15-20 minutes 
​Remove crackers from the oven and enjoy! :) 



]]><![CDATA[Mushroom and Watercress Soup]]>Sun, 03 Jun 2018 16:53:43 GMThttps://www.nourishinginsights.com/recipes/mushroom-and-watercress-soup
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This mushroom and watercress soup is a delicious blend of some of nature's finest immune boosting ingredients. Containing mushrooms, watercress, chilli, ginger, onion and garlic, this delicious soup is packed full of prebiotics to feed the good gut bugs in the micro biome. 

​There are numerous studies on the benefits of consuming prebiotics for gut health. One study found that eating white button mushrooms can create subtle shifts in the microbial community in the gut, which could improve the regulation of glucose in the liver, according to a team of researchers. 

Of course mushrooms offer a range of other nutritional benefits and are a good source of nutrients such as selenium which is an important antioxidant required for immune health, fertility and optimal thyroid function. Mushrooms also contain potassium, thiamine (B1), riboflavin (B2), folate (B9), pantothenic acid (B5) and niacin (B3) and a small amount of Vitamin D. 

Mushrooms are notorious immune boosters and one incredible study from the University of Western Australia found that Women who consumed at least a third of an ounce of fresh mushrooms every day (about one mushroom per day) were 64% less likely to develop breast cancer. When combined with green tea, the participants reduced their risk of developing breast cancer by 89%. 

Watercress is also a delicious immune boosting plant and one of the oldest known leaf vegetables consumed by humans. Watercress is a high nutrient density food, high in antioxidants and a rich source of Vitamin A, Vitamin C and Vitamin K which is needed for bone health. 

Onions are known to benefit gut health as they are prebiotics which feed the good gut bacteria. They are also high in fibre, antioxidants and Vitamin C. 

Garlic has a whole host of immune boosting credentials. Studies have shown that the chemical compounds found in garlic such as allicin is an effective antimicrobial able to kill a range of microorganisms responsible for infections such as the common cold. One study found that garlic might help prevent the common cold. 

Chilli's are rich in Vitamin C, Vitamin A and a range of antioxidants. Chilli's can be effective at relieving congestion from a stuffy nose. They also contain a substance called capsaicin which has been studied in relation to benefiting pain. 

This delicious soup is an immune boosting tonic, perfect for promoting a healthy microbiome and providing a good source of essential immune boosting vitamins and minerals. 

Ingredients
2 boxes of mushrooms 580g mushrooms
1 onion
1 bag of watercress 75g
1 chilli with seeds cut out
A thumb sized piece of ginger
4 garlic cloves
1 can of coconut milk
Coconut oil or olive oil

Method
Chop finely the onion and mushrooms and place in the pan. Add a large spoonful of coconut oil and fry on a low heat.
Add the coconut milk and the watercress.
Peel the ginger with a teaspoon, and chop the chilli, remove all the seeds, and peel your garlic.
​Place all the spices in a food processor until finely chopped. Place in the spices in the pan.
Adjust setting to a high heat, bring pan to the boil and then leave to simmer on a low heat.
Whizz the soup until smooth consistency. 
​
Enjoy! xx

]]><![CDATA[Fish Curry]]>Wed, 02 May 2018 11:11:04 GMThttps://www.nourishinginsights.com/recipes/fish-curry
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​This delicious fish curry has become a family favourite and is a good way to get the nutritious benefits of eating fish if you don't like the taste. My daughter thought the fish was chicken and couldn't believe it when we told her it was Cod!

Cod is a great source of omega 3 and also an excellent source of iodine which is an important nutrient for thyroid health, skin health, growth and development in children and cancer prevention. 

Hope you enjoy this recipe as much as we do! 

Ingredients

700g Cod loins
1 large onion
1tsp ground turmeric 
inch of ginger 
1 tbsp ground coriander 
1tsp paprika
1/2 tsp hot chilli powder
One pot of coconut yoghurt (or one can of coconut cream)
1 tsp sea salt
Olive oil 

Method

Cut the fish into 1 1/2 inch pieces 
Rub 1/4 teaspoon turmeric and 1/4 teaspoon of sea salt into the fish 
Heat the olive oil over a medium heat and fry the onion and ginger until the onions are lightly browned 
Add the coriander, rest of the turmeric, chilli powder  and paprika. Switch to a low heat and fry for 1-2 minutes. 
Add the yoghurt or coconut milk to the pan and change to a medium heat. Add the salt. 
Add the cod loins. Cover the pan with a lid and cook for 2-3 minutes. 

Serve with vegetables of your choice and cauliflower rice. 

Cauliflower Rice 

Ingredients

1 Cauliflower

4 tbsp olive oil

Method

Cut the cauliflower into florets. Put the florets into a food processor and whizz them up until rice consistency. (Roughly 30 seconds.)

Add 4 tbsp olive oil to medium size frying pan and warm on a medium heat.

Then add the cauliflower and cook gently for about 6 and 7 minutes, stirring frequently on a low heat. 

Enjoy! 






]]><![CDATA[Chickpea and Millet Bread]]>Wed, 25 Apr 2018 17:51:54 GMThttps://www.nourishinginsights.com/recipes/chickpea-and-millet-bread
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​In our clinic, we commonly see food intolerances to gluten, wheat, dairy, eggs and yeast. This can make it really difficult when it comes to baking bread. This is our own recipe for something which requires none of the above which are commonly used in bread recipes. It has a wonderful texture and aroma when it comes out of the oven and makes a very satisfying and nourishing bread. The soaked chia seeds work really well as an egg replacement and are a great source of omega 3. 

Millet is full of nutrients the body needs such as magnesium, calcium, tryptophan and  b vitamins. The chickpea gives us a great source of folate, copper, iron, zinc and manganese. All of these are a good source of protein and therefore help to promote the feeling of satiety or fullness and are therefore ideal when it comes to controlling blood sugar and supporting weight management. 

Pumpkin seeds make a great addition to this nutrient dense bread with good amounts of manganese and magnesium among others. Enjoy!

Ingredients: 

126g Chickpea Flour 
126g Millet Flour 
100g Chia Seeds
Handful of pumpkin seeds 
1/2 tsp gluten free baking powder
80ml Olive Oil 
300ml water
One tbsp Apple Cider Vinegar 
Coconut oil to grease the tin 

Method: 

Soak the chia seeds in the water and leave to soak while you prepare your bread. (Leave for roughly 40 minutes so they can properly expand and are more easily digested). 

Combine the millet and chickpea flours together and add the baking powder and pumpkin seeds.  

Add the Olive oil, apple cider vinegar and "chia seed eggs" and either stir thoroughly with a whisk by hand or use a food processor. 

Grease your 2 pound loaf tin with coconut or olive oil. Pour your bread mix into the tin and bake in the oven for 45 minutes at 180 degrees celsius. 








]]><![CDATA[Christmas Pudding]]>Thu, 16 Nov 2017 11:14:22 GMThttps://www.nourishinginsights.com/recipes/christmas-pudding"Stir up, we beseech thee, O Lord, the wills of thy faithful people; that they, plenteously bringing forth the fruit of good works, may of thee be plenteously rewarded; through Jesus Christ our Lord. Amen "- Collect Sunday Next before Advent

Tradition has it that the Sunday before Advent is Stir Up Sunday because the collect said during the service at this time each year would remind the women in church to get cracking with their pudding. This gives it a month to sit happily in the cupboard slowly maturing ready for the big day. If you like you can make yours even further in advance, we actually had one this Christmas that we had made the year before and it was delicious. (Just make sure to feed it now and then as the alcohol helps to preserve it.)

Traditionally Christmas puddings were stirred from east to west to represent the journey of the Three Wise Men who followed that star to Bethlehem.
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Harriette first made a Christmas Pudding when she became gluten free as the shop bought just didn’t cut it and she has been making them ever since! This recipe makes 3 600ml or 1 pint puddings so why not gift one or two?

Ingredients:
List 1:
❖ 60g (2oz) each apricots/dates/prunes finely chopped
❖ 200g (8oz) each of sultanas, currents, raisins
❖ 100g (4oz) glacé cherries halved or use cranberries if you don’t like cherries.
❖ 50g (2oz) mixed peel chopped
❖ Juice and zest of one lemon
❖ 200ml (7floz) dry cider
❖ 4 tbsp each brandy and whiskey (or rum)
❖ 3tbsp blackstrap molasses
❖ 1 tbsp cocoa powder
❖ 2tsp mixed spice
❖ 1 tsp ground cinnamon
❖ 1 desert apple cored and grated

List 2:
❖ 200g (8oz) Coconut oil or unsalted butter (grass fed)
❖ 150g (6oz) coconut sugar.
❖ 3 eggs beaten
❖ 75g (3oz) Gluten free SR  flour
❖ 100g (4oz) Gluten free breadcrumbs
❖ 75g (3oz) chopped walnuts
❖ 75g (3oz) Ground almonds
Method: Not as tricky as you think…it really is a case of chuck it together and mix!
1. Place all ingredients in list one in a bowl and mix. Cover and leave overnight or up to two days to allow the fruit to soak.
2. Preheat the oven to 160 degrees C  (325F/ Gas 3)
3.Lightly grease basins and line with parchment (We bought some wonderful Pudding Bowls and these make awesome gifts)
4.Cream Coconut Oil/butter and sugar together in large bowl until fluffy. Add eggs (organic of course!) whisking between each one (messy otherwise!)
5. Gradually fold in the flour with a metal spoon
6. Whizz up some breadcrumbs (or break by hand) using gluten free bread bought from any shop and add to mixture.
7. Then add walnuts (brain food!), almonds (packed with calcium!) and that gorgeous fruit and juices and we have ourselves a glorious Christmas Pudding!
8. Transfer to pudding bowl and cover with parchment pleated in the middle (a 1” fold) to allow for rising. Tie with a string (or if you’re super posh like us a ribbon!)
9. Place pudding bowl in a roasting dish and pour in boiling water from the kettle up to half way up the bowl.
10. Place in the oven and bake for 2 hours. You WILL NEED to top up the boiling water so check every half hour and add more as needed. When cooked, leave to cool. 11. To cook for eating, follow the same process with the water in a roasting dish but this time with a slightly higher oven temp (180/350) and only for 35 mins.
12. Don’t forget to have the matches at the ready for the flaming ceremony. Transfer your pud to a suitable serving plate. Then pour over some brandy, strike with a match and watch in wonder at the fruits of your labours until the flames die down. 13. Add custard, cream, brandy sauce or other favourite and ENJOY!
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