Jerusalem Artichoke and Lentil Soup Recipe

I ordered some jerusalem artichokes from Abel & Cole and wondered what to do with them. So I decided to make a jerusalem artichoke and lentil soup recipe with them. I’m so glad I did as it was the most delicious soup that I’ve ever made, bar the tomato and lentil soup! Everyone in my family loved it! We were licking the spoon from the pot!

This delicious jerusalem artichoke and lentil recipe is perfect to have on cold winter days to warm you up! The lentils are a good plant-based source of protein.

Jerusalem artichoke is a great source of fibre. Also is a prebiotic and feed the good bacteria in your gut. Additionally it is a great source of potassium with around 800mg per serving! Potassium is very deficient in Western diets and helps to support your adrenal glands in making energy. I also helps to calm anxiety.

Jerusalem Artichoke and Lentil Soup Recipe

Serves 2


  • 1tbsp coconut oil
  • 1 large red onion 
  • 1x stick celery
  • 1 large garlic clove
  • 200g Jerusalem artichoke
  • 300g carrots
  • 1 litre of filtered water
  • 1/4tsp Pink Himalayan salt
  • 1/4tsp Black pepper
  • 1/2tsp Rosemary
  • 1/2tsp Thyme
  • 125g red lentils


First melt the coconut oil in a large metal soup pot.

Next chop the onion and celery and add to the pan. Sizzle for 5 minutes. Stop cooking before the onions get brown. Season with the salt and black pepper.

Then chop the garlic clove and and sizzle in the pan for 1 minute.

Now wash and chop up the jerusalem artichoke and carrots into chunks. Add them into the pan with the filtered water. Next sprinkle in the rosemary and thyme. Bring to the boil and then set a timer for 45 minutes. Reduce to a simmer on a medium heat.

When the timer reaches 30 minutes, pour in the red lentils.

Once cooked, take off the heat and leave to cool a little. Pour the soup into a blender and blitz for 30 seconds until it is a puree.

Pour into 2 bowls and serve!

Black Bean Spread

I was watching Tom Kerridge’s weight loss cooking show on TV last night, where he made a delicious-looking black bean burrito. This inspired me to create my black bean spread recipe. I love bean spreads! They’re so tasty! And I just happened to have a can of black beans in my cupboard! Rather peckish at lunchtime, I was inspired to blend the black beans into this delicious spread. It is very tasty spread on oatcakes or in a gluten free tortilla wrap with carrot sticks and Kalamata olives.

Nutritionally speaking, black beans are high in plant protein and make a great alternative to tuna if you are vegan. They are also delicious served in a bean and lentil curry. Black beans are commonly grown in Italy and you should be able to find them in your local supermarket.

  • Blender
  • Glass container
  • Spoons
Black Bean Spread Ingredients
  • 1 400g can of black beans
  • 1 small garlic clove
  • Half a lemon squeezed
  • 1/2 tsp thyme
  • 1/2 tsp rosemary
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper
  • 3 tbsp extra virgin olive oil

Firstly rinse the black beans and add to the blender. Now chop up the garlic and add in. Squeeze the juice of half a lemon into the mixture. Season with the thyme, rosemary, sea salt and black pepper. Finally pour in the olive oil.

Now blend on the lowest speed for 30 seconds. You may need to push down the mixture and blend again until all the beans are blended and you have a smooth spread.

Spoon the black bean spread into a glass container.

Store in the fridge and eat within 3-4 days.

Can be served as a dip with carrot and celery sticks, spread on oatcakes or added as a filling to a baked sweet potato! Enjoy!

Onion and Sweet Potato Soup Recipe

This delicious onion and sweet potato soup recipe is perfect to warm you up on a cold winter’s day. Onion soup is a popular recipe in France and Spain. It is surprising that the simplest recipes can be the most tasty! I made this on Christmas day as a starter for me and my brother and we loved it! It will keep you going until your vegan Christmas dinner is ready!

Onion and Sweet Potato SoupOnion and Sweet Potato SoupOnion and Sweet Potato Soup

Serves 2


2 tbsp Olive Oil

3 Onions

1 Clove Garlic

1 Litre Water

2 Medium Sweet Potatoes

1 Carrot

1/4 tsp sea salt

1/4 tsp black pepper

1 tsp thyme

1 tsp oregano


Firstly add the olive oil into a large pan on a low heat.

Now slice the onions and add to the pan. Fry for a few minutes until cooked. Now add in the chopped garlic. Season with the salt, pepper, thyme and oregano. Stir in well. Leave to cook for a minute then remove from the heat. Pour in the water.

Now add in the 1cm sliced sweet potato and carrot. Put a lid on the pan.

Next bring to the boil. Cook for 30 minutes.

Remove the pan from the heat and leave to cool for 5 minutes. Finally add the soup into blender. Blend for 30 seconds until the soup is mostly smooth.

Pour the soup into bowl and serve immediately with a slice of toasted bread.

Gluten Free Tortilla Wrap Recipe

This quick and simple gluten free tortilla wrap recipe can be made in around 30 minutes. It is much more satisfying to eat a homemade wrap than a shop bought wrap. it is perfect for a tasty lunch! You can add fillings such a hummus, avocado, tomato, carrot, cucumber or spinach. Gluten free tortilla wrapGluten free tortilla wrapGluten free tortilla wrap Gluten free tortilla wrap

Makes 4 wraps


150g Doves Farm gluten free white bread flour

1/4tsp sea salt

1/4tsp black pepper

1/2tsp thyme

1/2tsp rosemary

3tbsp rapeseed oil

175ml filtered water


Firstly pour the flour into a medium sized bowl. Season with the sea salt, black pepper, thyme and rosemary. Now make a well in the middle of the flour. Pour in the rapeseed oil and some 1/3 of the water. Mix in with a fork or a whisk. Add another 1/3 of the water and again mix the flour into the water. Finally add the remaining water and mix thoroughly until you have a smooth batter.

Now put a large non-stick frying pan on a medium heat. Pour 3 tbsp of the batter into the pan and smooth out with the back of a spoon until you have a 1/4cm thick tortilla wrap. Cook for approximately 5 minutes on each side. Flip onto a plate. Repeat with the other 2 tortilla wraps.

You can serve the gluten free tortilla wraps immediately with your favourite filling or store in the fridge for 3 days. I like to make a wrap with hummus, spinach, carrot and avocado.

Vegan Chocolate Star Cookies

These festive vegan chocolate star cookies are fun to make over the Christmas period! They are delicious and chocolatey and perfect for an afternoon treat! These vegan chocolate star cookies are 100% cruelty- and gluten free! if you are feeling creative you can also try out my vegan raisin cookies or my vegan ginger cookies.

Vegan Chocolate Star Cookies Vegan Chocolate Star Cookies Vegan Chocolate Star Cookies

Makes 12 star cookies


225g Gluten free oats

1tsp Baking powder

3tbsp Cacao powder

1tbsp Ground flaxseed or gram flour

150ml Almond milk

100ml Rapeseed oil

2tbsp Agave nectar

50g Raisins


Firstly preheat the fan oven to 180C.

Secondly weigh out the oats and pour them into a blender (I used the Vitamix) with the baking powder, cacao and flaxseed. Blend until you have a fine flour.

Now pour the flour into a bowl and add the raisins. Make a well in the middle of the flour. Measure out all the liquid ingredients into a jug. Now pour some of the liquid mixture into the well. Mix together until it forms a sticky cookie dough. Add the remaining liquid mixture to mix in any flour sticking to the sides of the bowl.

Next put a piece of baking paper on a baking tray. Place an 8.5cm star-shaped cookie cutter onto the baking paper. Next scoop out the dough using a dessert spoon and drop a portion into the star-shaped cookie cutter. Press down with a teaspoon until the dough fills the star shaped evenly. Now repeat again until you have 12 star cookies!

Place in the oven and bake for 25 minutes.

Finally remove from the cookies from the oven and leave to cool.

Enjoy your cookies! Store in an airtight container and eat within a week.


Vegan Chickpea Scramble Recipe

This delicious vegan chickpea scramble recipe is a great protein rich breakfast. You can have it as a healthy replacement to a tofu scramble. It is perfect for A Sunday morning breakfast.

I created this vegan chickpea scramble recipe as I wanted an alternative to tofu scramble. This chickpea scramble is delicious and without the oestrogenic effects of soya. It even looks like scrambled eggs! It is tasty on toast or served with vegan sausages and mushrooms.

Vegan Chickpea Scramble Vegan Chickpea Scramble Vegan Chickpea Scramble Vegan Chickpea Scramble


1tbsp coconut oil

1 can chickpeas

1/2 red onion

1 clove garlic

1tbsp dried parsley

1/2 tsp cumin

1/4 tsp turmeric

1/4 tsp cayenne pepper

1/2 tsp black pepper

1/2 tsp sea salt

1 small leaf kale


Firstly melt the coconut oil in a medium sized pan on a low heat. Next add the chopped onion and sizzle in the pan for a few minutes. Now add the chopped garlic, parsley, cumin, turmeric, black pepper and salt. Mix it well.

Next drain and rinse the chickpeas and pour them into a bowl. Roughly mash up the chickpeas with a fork.

Now add the mashed up chickpeas in the pan. Tear the leaf of kale into small pieces and add into the pan. Stir it all together. Cook on a low heat for about 10 minutes.

While the chickpeas are cooking, put 2 slices of bread into the toaster and toast.

Finally put the toast onto a plate and pour the chickpea scramble evenly onto the toast. Serve immediately while warm. Enjoy!

Energy Balls Recipe

If you are looking for a quick and healthy snack, these energy balls are perfect. They are packed full of plant protein, omega 3 and fibre to keep you feeling full for longer. You can make this energy balls recipe in around 30 minutes. Furthermore you can make a batch at the weekend and they will last all week.

They are perfect for those times when you come home from work hungry and need a quick snack to keep you going before dinner. Or you can have them as an afternoon treat! They are also fantastic to keep in your bag as a snack for when you are out and about.

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Makes 8 energy balls


115g Almonds

150g Dates

2tbsp Hemp protein powder

1tbsp Ground flaxseed

3tbsp Cacao powder

3tbsp Desiccated coconut


Firstly soak the almonds overnight and soak the dates for at least 15 minutes.

Now add all the ingredients into a food processor. Blend until the mixture sticks together in a ball. Wash your hands. Next with your hands roll the sticky mixture into 8 medium sized balls that are roughly the same size.

Store in a container in the fridge. Eat within a week.


Healthy Granola Recipe

This six ingredient healthy granola recipe is so simple and quick to make. The granola is delicious served with coconut yoghurt and blueberries or raspberries. In addition it is a healthy way to start the day, rich in plant-protein, good fats and antioxidants from the fruit. This granola has no added sugar and gets its’ natural sweetness from the sultanas or raisins. Also you can alternate it with a tasty quinoa porridge or amaranth porridge for a healthy vegan breakfast.


Makes 4 portions


200g gluten free oats

100g almonds

50g flaxseeds

50g pumpkin seeds

2tbsp desiccated coconut

1tsp Ceylon cinnamon

2tbsp coconut oil

50g sultanas or raisins


Preheat the fan oven to 160C.

Firstly add the oats, whole almonds, flaxseed, desiccated coconut and cinnamon into a bowl and mix well with a spoon. Now melt the coconut oil in a small pan on a low heat. Pour onto the dry ingredients and mix well. Scatter the mixture onto a baking tray and spread out the mixture evenly with the back of a spoon.

Bake in the oven for 35 minutes. Remove from the oven and leave to cool.

Finally sprinkle on the sultanas or raisins and pour into a large glass jar.

Store in a cool, dry place.

Serve a portion of the granola for breakfast with almond milk or coconut yoghurt and berries.


Gluten Free Panini Recipe

I was inspired to make this gluten free panini recipe after vegan cafe Loving Hut asked me to create vegan lunch recipe ideas. So I got cooking that weekend and came up with this gluten free panini recipe. It is a delicious vegan, gluten free lunch idea.

Gluten free panini

Makes 1 panini

Panini Ingredients

150g gluten free white bread flour

1tsp quick yeast

1tsp sugar

1/2tsp sea salt

1tsp ground flaxseed or gram flour + 3tsp warm water

1tsp olive oil

1/2tsp vinegar

100ml warm water

Filling Ingredients

2 slices Violife Vegan Cheese

1 medium tomato sliced


Firstly use a piece of baking paper to oil a small bread baking tin.

Next add the flour, salt, yeast, sugar and ground flaxseed into a bowl and mix. Now create a well in the middle. Pour the oil and some of the water into the well and mix in. Gradually add more water and mix until you have a smooth dough.

Put the dough into the baking tin and smooth out until flat and even with the back of a spoon. Cover the baking tin and leave the dough to rise in a warm place for 30 minutes.

Preheat the fan oven to 200C.

Bake in the oven for 25 minutes.

Remove from the oven and leave to cool on a wire rack.

Slice in half lengthways. Fill with the vegan cheese and sliced tomato.

Finally cook on a griddle pan for 5 minutes on each side. Serve warm.

Store in an airtight container. Eat within 2 to 3 days.


Best Vegan Sources of Protein

You need protein for the growth and repair of muscles, organ tissue and DNA, production of white blood cells, enzymes and hormones. Protein is rich in B vitamins which are good for the nervous system and helps us to cope with stress and reduce anxiety. Signs of deficiency include anxiety and skin problems. Vegans need to eat a variety of plant foods to get all the required amino acids that the body needs. As a qualified Nutritional Therapist, I have a good knowledge of the best vegan sources of protein.

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Here are the best vegan sources of protein:

The following foods are complete proteins containing all the essential amino acids.

Tofu – is made from soy bean mashed into a block. It is a great source of protein. However I would not recommend eating a lot of tofu as it contains phytooestrogens which mimic the hormone oestrogen. It can mess with your hormones, especially if you are a man. It is popularly believed that they eat a lot of tofu in the East, but actually they eat mainly fermented soy beans such as tempeh, miso and natto.

Quinoa Рis a seed that is a complete protein containing all 9 amino acids. It is quick to cook in around 10 minutes. You can use  it in place of a grain with a main meal or in a salad.

Amaranth – is also a complete protein. It is sweet and makes a tasty amaranth porridge in place of the usual oat porridge for breakfast.

Buckwheat – is a complete protein as well. It goes well in a main meal with carrots, brocolli and a veggie burger.

Hemp seeds – You can use hemp in the form of hemp protein powder. It is great added to smoothies or on your porridge for breakfast. It is one of the best sources of vegan protein as it is a complete protein.

Chia seeds – you can sprinkle chia seeds on your breakfast porridge, add to smoothies or make chia pudding for a tasty dessert.

Other Good Sources of Protein

The following foods are not complete proteins and may have one essential amino acid missing. Therefore you need to eat these proteins with other plant-based foods such as chickpeas, nuts, seeds and beans.

Lentils – are a good source of protein. There is 20g of protein in 75g of lentils, which is 1 or your 2-3 daily portions of protein. It is delicious in a red lentil dhal. However they are not a complete protein so you need to eat them with rice or bread to get all the essential amino acids.

Almonds – these contain the high amount of protein of any of the nuts. You can have a handful of almonds as a snack, add them to cereal, oat flapjacks or in smoothies. You can also grind them up with other nuts to make a great base for raw vegan desserts such as raw mango cheesecake.

Chickpeas – you can add chickpeas to curries for extra protein or make hummus which can be used as a dip or spread.

Beans – you can also add beans to curries for additional protein or with a baked potato. You can make a delicious vegan spaghetti bolognese with kidney beans. Also you could make a tasty butter bean spread.

If you would like more information of vegan nutrition, please contact me to book an appointment for a nutrition consultation.

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