Courgette and spinach pesto pasta

A quick and delicious very GREEN pasta recipe. A little different from a traditional pesto recipe but with definitely more nutrients thanks to the added vegetables. 

For a bit of fun: You can use kale instead of spinach and edamame beans instead of peas. 

You can also make a big batch of pesto and store it in the freezer. I love it spread on a toast with some hummus. 

Courgette and spinach pesto

  • Difficulty: super easy
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Ingredients

  • 80g fresh basil leaves
  • 30g grated parmesan (or Nutritional yeast flakes for a vegan version)
  • 2 Tbsp olive oil
  • 20g pine nuts
  • 2 big courgettes or 3 – 4 small courgettes
  • 160g pasta
  • 2 handful of fresh spinach
  • 2 full spoons of boiled peas
  • 1/2 lemon juice

Directions

  1. Finely slice the courgettes. Heat 2 tbsp olive oil on a saucepan and add the courgette. Cook until soft and season with salt and pepper. You can sauté the courgette with some garlic if you like it. Set aside the courgettes to cool.
  2. Meanwhile, cook the pasta according to the pack instruction and keep some of the cooking water.
  3. In a tall container or a large bowl of a food processor blend the 1/2 or 3/4 of the cooked courgettes with the pease, basil, parmesan, 1 Tbsp olive oil, pine nuts, spinach and lemon juice. Blend the ingredients together until smooth and creamy.
  4. Drain the pasta and add to the frying pan over a medium heat with the remaining courgettes. Add your pesto and 1 or 2 tbsp of the cooking water.
  5. Toss well to coat evenly the pasta and serve with extra fresh basil leaves, parmesan and pine nuts.


Red lentils curry

This vegan curry is packed with vegetables, fibre and plant-based protein – and a big flavor.
It takes around 30 minutes and I personally love to batch cook it and freeze it for when I have no time to cook. I used summer veggies (courgettes, tomatoes, carrots, leeks) but it can be adapted with your favorite ones.

For a complete meal pair it with some whole grain rice or pasta, whole bread, flatbread or baked potatoes.

Red lentils curry

  • Difficulty: super easy
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Ingredients


*200 g red split lentils
* 3 big courgette, chopped
* 3 big carrots, chopped
* 1/2 leeks, sliced or more if you like it)
* 4 handfuls of tomatoes, cut in half
* 1 tbsp tomatoe purée
* 1 tsp cumin
* 1 tsp gram masala
* 2 tsp of dried coriander (or chopped fresh coriander)
* 1/2 tsp chili flakes
* 400g coconut milk
* salt
* pepper
* olive oil
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Directions


1. Heat some olive oil in a large pan, add the sliced leeks, the herbs and spices. Cook on medium heat.
2. To the same pan add the carrots, courgette and tomatoes.
3. Once the veggies are tender but not fully cooked add the lentils, tomato purée, coconut milk and cover with water.
4. Cover with a lid and cook until the lentils are ready.
5. Serve with rice and coriander.
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Barley with Rocked Pesto

The perfect recipe for summer as it can be served warm or cold.

Barley with rocked pesto

  • Servings: 4
  • Difficulty: easy
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Credit: fsnutritionist.com

Ingredients

    Pesto:
  • 40g pine nuts
  • 4 handfuls of rocket
  • 4 big basil leaves
  • 3 handfuls baby spinach
  • 1/2 lemon juice
  • salt
  • pepper
  • nutritional yeas/grated Parmesan
  • olive oil
  • Rest of the ingredients:
  • 400g barley
  • 250g fine beans
  • 250g chickpeas
  • extra rucola
  • handful of cherry tomatoes
  • *olive oil

Directions

  1. Cut the fine beans in half or in three parts and stir fry them in a pan with olive oil and onion if you like it.
  2. Add all the ingredients for the rocket pesto to a container and grind for a few minutes
  3. Cook the barley following the cooking instructions. Once ready combine together all the ingredients. Add the pesto, fine beans, extra rucola, tomatoes and chickpeas. You may want to add some pine nuts for extra crunchiness.
  4. To boost the flavor add some lemon juice.


Vegetarian enchiladas

Packed with flavour, these vegetarian enchiladas are simply delicious and filled with nutritious ingredients.

Vegan Burger

  • Servings: 8
  • Difficulty: easy
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Credit: fsnutritionist.com

Ingredients

    For the sauce
  • 30 g butter or 2 tbsp olive oil
  • 2 tbsp of plain flour
  • 1 tsp smoked paprika
  • 1/2 tsp chills flakes (or more if you like the spicy vibe)
  • 1 tsp cumin
  • 1 tsp dried oregano
  • finely chopped coriander (around 1 tbsp)
  • 1/2 finely sliced red onion
  • 3 tbsp tomatoes paste
  • 400 ml milk
  • 100 ml water
  • For the filling
  • 2 tbsp olive oil
  • 1/2 tsp cumin
  • 1/2 finely sliced red onion
  • 1/2 smoked paprika
  • 1/2 red or yellow ore green pepper
  • 2 big courgette
  • 250 g red beans
  • For the enchiladas
  • 8 wholegrain enchiladas
  • 100 g smoked provola/smoked mozzarella
  • To garnish
  • sliced avocado
  • Yogurt
  • Coriander
  • Lime

Directions

    Method: Sauce: 1.Heat the butter in a pan, ad the flour and whisk to prepare the roux. After a few minutes add the spices and herbs.
  1. Then add the milk and water. Whisk well to avoid any lumps.
  2. You can blend the sauce with a hand blender for a silky touch.
  3. Filling:
  4. Heat the olive oil in a pan. Add the spices, the sliced onion and the diced vegetables.
  5. Cook until soft and add some water if needed.
  6. Once the veggies are soft add the beans and mix well.
  7. Enchiladas time:
  8. Preheat the oven to 200°C
  9. In a baking tray pour 2 tbsp of sauce and spread heavenly.
  10. In a pan heat the tortillas for a few seconds.
  11. In each tortilla add 2 tbsp of filling and some diced cheese, creating a central line.
  12. Roll the tortilla and put it in the tray.
  13. Proceed until you finish all the ingredients.
  14. Pour the remaining sauce over the tortillas and add some more diced cheese.
  15. Bake for 20 minutes and serve with coriander, lime and avocado and some salad on the side.

Nutrition

Per Serving:

It can be store in the fridge up to 1 day or you can freeze it as soon as possible. Great for meal prep.


Broccoli and roasted tomatoes pasta

A bright green pasta dish rich in flavor and ready in 30 minutes (roughly).

Broccoli and roasted tomatoes pasta

  • Servings: 2
  • Difficulty: easy
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Credit: fsnutritionist.com

Ingredients

  • 120g pasta
  • 2 broccoli (around 400/500g)
  • 2 handful cherry/plums tomatoes
  • 4 anchovies fillet
  • 1 tsp cane sugar
  • salt
  • pepper
  • chilly flakes
  • 2 tbsp olive oil
  • parmesan

Directions

  1. Preheat the oven at 180°C.
  2. Cut the tomatoes in half. Place the tomatoes over a baking tray, drizzle with 1 tbsp olive oil, a pinch of salt, pepper and sugar.
  3. Bake the tomatoes for around 15 minutes. Once they are caramelized you can take them off.
  4. Bring a pot of water to boil.
  5. Wash and cut the broccoli florets. You can eat the stem too – I like to peel it to remove the first green layer and then eat it raw or boiled.
  6. Boil the broccoli florets and stem. In the same pot you will boil the pasta so keep the water.
  7. Drain the broccoli and keep some florets to garnish your dish.
  8. Bring the pot of water where you boil the broccoli florets to boil again, add a pinch of salt and add the pasta following the cooking instruction on the pack.
  9. Put the boiled broccoli into a food processor and blend with 2/3 tbsp of water until you obtain a smooth cream.
  10. In a large pan heat 1 tbsp olive oil, add the anchovies and chilly. Let it stir fry for a few minutes and then add the broccoli sauce, stir and adjust with salt and pepper.
  11. Once the pasta is ready, drain it and add it to the pan with the broccoli sauce.
  12. Garnish your pasta with some broccoli florets and grated parmesan.

Nutrition

Per Serving:


Oven-baked sweet potatoes fries

These baked sweet potatoes are a great alternative to the standard fried ones. Of course, the result is different but this version is mouthwatering!

Do you know that:
– Sweet potatoes are a rich source of fibre (happy gut), minerals and vitamins;
– 80 g of sweet potato (1 medium) count towards 1 of your 5 a day.

Courgette ricotta fritters

  • Difficulty: super easy
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Ingredients

    Ingredients:
  • 2 courgettes, coarsely shredded
  • 1/2 leek, very thinly sliced
  • 2 medium eggs
  • 1 tsp lemon zest
  • 1 tsp baking powder
  • 95g flour
  • Pinch of salt and pepper

Directions

  1. In a large bowl, combine the courgettes, leek, ricotta, eggs, lemon zest, salt and pepper. Stir well, then stir in the flour mixed with baking powder just until fully incorporated.
  2. Line a large baking sheet with paper towels. In a large pan, heat 1/4 inch of olive oil until shimmering. Add 2 Tbsp of the courgette batter to the hot oil, spreading them to form the fritters.
  3. Fry over moderately high heat, turning once, until browned and crisp, about 3-4 minutes. Drain the fritters on the paper towels and serve right away.
  4. Tip: make them ahead and re-heat in a 180°C oven.

Ingredients

  • 1 sweet potato
  • 2 tbsp olive oil
  • 2 tbsp corn starch flour (for the crunchiness)
  • 1 tsp smoked paprika
  • 1 tsp dried Rosemary
  • salt
  • pepper

Instructions

  1. Preheat the oven at 200°C
  2. Peel and slice the potatoes into batons
  3. Mix together in a bowl the potatoes with corn starch, olive oil, smoked paprika, rosemary, salt and pepper. Mix well!
  4. Cover a baking tray with parchment paper and bake for around 25/30 minutes (make sure to stir the potatoes after the first 15 minutes).

Paired them with your favorite dip or with a quinoa and greens salad, hummus and avocado

Enjoy!


Vegan burger

Do you struggle to eat more plant based and include more plant based protein in your diet? 

Try this Vegan Burger recipe – it’s a fun way to eat more legumes.

Vegan Burger

  • Servings: 5
  • Difficulty: easy
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Credit: fsnutritionist.com

Ingredients

  • 250g tinned cannellini beans, drained
  • 1 small beetroot, boiled and diced
  • 1/2 a big courgette or 1 small courgette, diced
  • 1/2 red onion, sliced
  • 1/2 tsp smoked paprika
  • 4 tablespoon breadcrumbs
  • olive oil
  • salt
  • pepper

Directions

  1. Preheat the oven at 200°C.
  2. Heat 1/2 tbsp olive oil in a pan and stir-fry the onion until it’s golden brown.
  3. In a mixer add the beans, courgette, beetroot, 1/2 of the caramelized onion, oregano, pinch of salt and pepper and mix together.
  4. Add little by little the bread crumbs to the mixture and mix well with a spoon.
  5. When the mixture is malleable but not too thick it’s time to create your burgers – about the size of your palm.
  6. Drizzle some olive oil on the burgers and bake for around 20/30 min to 200°C.
  7. Now heat the burger bun, add the burger and your favourite sauces and veggies. I chose avocado, vegan mayo, the remaining onions and baby spinaches.


Spinach and ricotta tart

A quick and easy snack or lunch on the go. Pair it with an extra portion of veggies to complete your meal.

  • Difficulty: super easy
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Ingredients


* 1 roll of puff pastry
* 500g of spinach (fresh or frozen)
* 250g ricotta cheese
* 1 small courgette (or 1/2 big courgette)
* cherry tomatoes (6 to decorate)
* pinch of salt
* pinch of pepper
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Directions


Preheat the oven at 180°C
Boil the spinach for a few minutes and drain VERY well
Slice the courgette
Cut the tomatoes in half
In a large bowl mix the ricotta cheese with salt, pepper, spinach
Spread the ricotta mixture over the puff pastry sheet
Bake for 15’ or until golden brown
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Shakshuka

Poached eggs in a spicy tomatoes, peppers and onions sauce.

Shakshuka

  • Servings: 2
  • Difficulty: easy
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Credit: fsnutritionist.com

Ingredients

  • 4 eggs
  • red bell peppers
  • 250 g cherry tomatoes
  • 100 ml plain tomatoes sauce
  • 1 small onion
  • 2 handfuls of baby spinach
  • 2 tbsp olive oil
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp chili flakes
  • Salt
  • Pepper

Directions

  1. Wash the vegetables. Slice the pepper, dice the onion and chop the cherry tomatoes in half.
  2. In a large pan heat the olive oil and add the onion and all the spices (cumin, smoked paprika, chili flakes). Add some water (2 tbsp) and stir fry until the onion is soft and golden.
  3. Add the chopped tomatoes and the tomatoes sauce. Lower the heat and cook for 5 minutes until you obtain a sauce.
  4. Add the sliced peppers, salt and pepper. Add some water (less than 1/2 glass) and cover with a lid. Cook for 15 minutes on a medium/low heat.
  5. Add the spinach and cover for another 5 min.
  6. Create some holes with a spoon and crack the eggs in them. Cover with a lid and cook until the whites are firm.
  7. Serves with toasted bread and fresh coriander.