Here is collection of some of our favorite delicious go to recipes, packed full of nutrient rich whole foods. The recipes focus on easy to follow, easy to make nutritious meals.

Herby Eggs

This is a super quick, protein packed breakfast ready in less than 3 minutes. Plus with the addition of herbs you are kick starting your day with a powerful array of nutrients.
Course Breakfast
Servings 1

Ingredients
  

  • 2 whole organic or free range eggs
  • 2 tbsp freshly chopped herbs your choice, we like parlsey and dill
  • 2 whole spring onions
  • 2 handfuls spinach- chopped

Instructions
 

  • whisk the eggs in a bowl until well combined
  • add in the rest of the ingriendients apart from the herbs and combine well
  • heat your no stick pan, you can add oil if needed
  • slwoly add in the egg mixture and swirl in the pan until you have a thin coating, i like to gentle nudge the cooked eg into the middle and swirl the raw egg to the sides to cook.
  • once cooked, top with the herbs and fold in half to serve.

Nutty Granola

Pneuma Pilates
Nuts are a great source of healthy fats and provide a powerhouse of nutrients. This granola is grain free and great to have in the cupboard to add to yogurt or fruit for a quick go to breakfast.
Course Breakfast
Servings 4 portions

Ingredients
  

  • 200 grams mixed unslated chopped nuts
  • 100 grams pumpkin seeds
  • 1-2 tbsp coconut oil
  • 1 tbsp honey or maple syrup
  • 1 pinch sea salt flakes
  • 1 tsp cinnamon

Instructions
 

  • Preheat your oven to 170c/ 150c fan/ gas mark 3
  • Roughly chop your nuts, or pulse slowly in a food blender until coarse
  • Combine the nuts with the rest of the ingredients in a bowl and give them a good stir to really coat the nuts and seeds.
  • Tip onto a large baking tray ( you may want to use baking paper ) and bake for 15/20 minutes in the oven. Keep an eye on them.
  • Allow to cool completly and then store in an airtight container.
  • Delicious served with fresh berries and spoon of coconut or natural yogurt.

Matcha deliciouness

Matcha is a powder form of green tea packed full of phytochemicals and antioxidants shown to provide anti inflammtory proteries. It also tastes delicious and provides a great smoothie to start your day!
Course Breakfast
Servings 1

Ingredients
  

  • 175 ml milk, oat, nut, coconut or diary your choice
  • 1 whole ripe banana
  • 2-3 tsp matcha powder ( aim for a good quality organic one )
  • 2 tsp honey or agave syrup
  • 4 whole ice cubes

Instructions
 

  • Place all the ingredients into a blender or smoothie maker and blend until thick and well combined.
  • Serve staright away with extra ice if you like

Tomato and Bean Soup

Pneuma Pilates
tomatoes are packed full of vitamin C , a really importnat immune boasting vitamin. This recipe is fast, delicious and packed full of lycopene a caroteniod associated to beneift the cardiovasucular system, boost eyesught and reuce inflammation.
Course Main Course
Servings 1

Ingredients
  

  • 1 whole red onion, finely chopped
  • 400 grams tinned tomatoes
  • 200 ml bone broth or chicken/ vegtable stock
  • 1 clove chopped garlic
  • 400 grams butter beans
  • 1 handful chopped corriander
  • 1 tsp extra virgin olive oil

Instructions
 

  • Heat the oil in a pan, and add the chopped onion and garlic, cook for about 5 minutes until soft and golden .
  • Add the tomatoes, and allow to gentnle bubble for aroudn 8 mintue, it will reduce slightly
  • Add in the stock and transfer into a food blender and process until complelly smooth.
  • Season to taste with salt and pepper and add the butter beans
  • Once ready to serve reheat and garnish with a large handful of parsley

Rocket Pasta Pesto Power

Pneuma Pilates
This is one of my favorite dishes, everyone loves it and its great alongside sliced chicken or just as it is! Its very easy to make and is full of green veggies. Perfect to pack into glass jars and have as a takeaway lunch.
Course Main Course
Servings 4

Ingredients
  

  • 120 grams brazil nuts or almonds
  • 50 grams pine nuts ( toasted if you like)
  • 1 whole ripe avacado
  • 50 grams basil leaves
  • 1 whole juice of a lemon
  • 8 tbsp olive or avocado oil
  • 500 grams spagetthi1
  • 1 whole courgette
  • 1 whole broccoli

Instructions
 

  • Place the almonds or brazil nuts and pine nuts into a blender and whizz until completed crushed.
  • Add to the nut mixture the avacado, rocket, basil, lemon juice oil, and about 8 tbsp of water and blend until smooth.
  • Cook the pasta to packet instructions
  • Whilst the pasta is cooking, chop the vegtables into bite sized pieces and fry in a little oil until tender, usually about 5 minutes. ( you can now also whizz the remaining vegetables with a little water and combine to a puree or serve whole)
  • Once the pasta is cooked drain and toss throught the pesto and vegtable puree or chopped veggies.

Courgette, Lentil and Feta Salad

Pneuma Pilates
We absoulutely love courgettes, always plentlyful throughout the summer and a very versitile, fresh easy veg to use!This recipe is amazing for lunch satisifying and hearty!
Course Main Course
Servings 4

Ingredients
  

  • 100 grams lentils ( cooked or canned )
  • 3 whole courgettes ( expeirment with different varietyies)
  • 2 handfuls fresh mint
  • 2 whole ripe avocados
  • 100 grams feta cheese ( ideally organic)
  • 4 tbsp extra virgin olive oil
  • 1 whole the juice from 1 lemons
  • 50 grams sunflower seeds

Instructions
 

  • Peel the courgettes with a vegetable peeler, so you end up with thin ribbons
  • finely chop the mint leaves and chop the avocado into small chunks
  • combine the lentils courette ribbons, avocado, mint oil and lemon juice in a bowl
  • add the seeds and crumble the feta into the bowl mix well and enjoy

Notes

You really can add anything to this different veggie ribbons, like carrots, cucumber, beetroot  try experimenting with different cheeses, or add different seeds or nuts to the salad.

The Best Cheats Chicken Curry

Pneuma Pilates
Who doesn't love a good curry? This filling dish will soon become as popular in your house as it is in ours! It's a one pot wonder and you can easily swap the chicken for fish, veggies or tofu too. It's a perfect store cupboard curry meaning you 'll have most of the ingredients to hand, and as its a cheats curry it takes half the time prepare!
Course Main Course
Servings 4

Ingredients
  

  • 2 whole red onions
  • 4 cloves garlic, grated
  • 400 grams green lentils (tinned)
  • 600 ml good quality fresh stock
  • 4-6 whole chicken breasts, cut into bite sized chunks
  • 2-3 tbsp madras curry paste ( you could use a milder one too)
  • 300 grams frozen spinach
  • 150 ml live greek style yogurt or coconut yogurt

Instructions
 

  • Start by heating the oil in a pan, add the chopped onions and grated garlic and cook fro 5 minutes until golden and soft.
  • Add the tinned lentils and slowly add the stock, allow the stock to reduce and bubble for 10 minutes
  • Add the raw chicken ( this will poach and cook through), the curry paste, and contiue to simmer until the chicken is cooked through ( about 12-15mins)
  • Now add the frozen spinach, and leave to swirl through the curry.
  • Once the flavours have combined, serve with a dallop of yogurt, rice and chopped cucumber and enjoy!

Notes

We love adding a few tbsp of mango chutney to this recipe and sometimes swap half the stock for coconut milk.

Funky Falafel Burgers

Pneuma Pilates
Chickpeas are a great plant based protein as well as being high in fibre and complex carboydrates. These funky falafel burgers are filling, delicious and great fun to share with the family! We like to serve up bowls of lettuce, tomato, pickled cabbage, portobello mushrooms and blue cheese with these and leave little and big hands to pimp, mix and match there burgers!
Course Main Course
Servings 4 portions

Ingredients
  

  • 800 grams tinned chickpeas ( rinsed)
  • 2 whole spring onion
  • 2 cloves garlic, chopped
  • 4 tsp ground cumin
  • 4 tbsp chopped parsley or corriander
  • 1 juice lemon
  • 1 tbsp chai seeds

Instructions
 

  • start by mixing the chia seeds with 2 tbsp of water and leave to rest for 10 minutes until you get a thick mixture. ( this really helps to bind the ingredients together )
  • Place all the reamining indgreients into a food blender with the chai seed mixture and pulse until you form a crumble consisitency.
  • With mosit hands form 4 patties about 8cm wide, place these in the fridge for at least 1 hour to firm up.
  • Once the brugers are chilled, turn the grill on to a medium heat and grill the patteis on each side for about 5 minutes until nicely golden brown.
  • Once cooked serve the patties on a big plate, with burger rolls, grilled mushrooms, tomato slices, lettuce cups, pcikled cabbage, cheese and mayo! Enjoy

Sumptious Salmon and Ribbon Veggies

Pneuma Pilates
Salmon is rich in heart healthy omega 3 fats, it is rich in a protective antioxidant, astaxanthin, and it is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12). This fishy supper is great to serve with friends and they'll always bee impressed!
Course Main Course
Servings 4 people

Ingredients
  

  • 4 fillets salmon, sustainable caught
  • 1 whole red onion chopped
  • 3 cloves garlic, diced
  • 3 whole juice of oranges
  • 1 whole juice of lime
  • 500 grams mixed veggies, we like carrots, courgetter and spring onions
  • 4 tsp soya sauce
  • 4 tsp runny honey
  • 2 tsp seasame seeds

Instructions
 

  • Start by preheating the oven to 200c/ 400f/gas mark 6. Line a baking tray with foil. Heat a little oil in a pan and add the onion and garlic to cook until softened.
  • Add the orange juice, lime juice and simmer until reduced by half and nice and thick. You can now season this with salt and pepper. Place this to the side for later.
  • Place the 4 salmon fillets on the baking tray and cook for 15-20 minutes depending on the thickness of the fillets, cook through.
  • Heat a little oil in a pan, carefully peel your veg with a vegtable peeler so you end up with thin ribbons or you can fineley slice your veg, you want them to all be of the same thickness. Add the soya sauce and honey to the pan with the vegtables and cook for 2 minutes.
  • Once the salmon is cooked plate your veg, and salmon and then spoon over your delicious sauce and enjoy.

Blissful Bounty Bars

Pneuma Pilates
These are one of our absoulte favorites, super easy to make , and they're vegan so great if you've got guests coming. We usually make these on a friday and although they can be stored in an airtight contianer for 3-5 days they've usually disappeared by Saturday morning!
Course Snack
Servings 12 Bars

Ingredients
  

  • 300 grams organic shredded coconut ( or toasted chips)
  • 2 tbsp organic coconut oil
  • 1 tbsp agave syrup (or honey not vegan)
  • 2 tbsp organic maple syrup
  • 150 grams dark chocolate- the best you can find !

Instructions
 

  • pop your shredded coconut into a food mixer and give it a good whizz until all finely shredded.
  • warm the coconut oil until melted, and add to the coconut with the syrups
  • line a baking tray with baking paper, and carefully scoop out the mixture onto the baking tray, make sure its about 3-4 cm thick
  • press down firmly and pop into the freidge for at least 1 hour to firm up
  • once firm cut into bars
  • melt your chocolate ( resisit licking the spoon!)
  • once ready use two folks to turn the bars one at a time in the melted chocolate, place back onto the baking paper and once complete place back into the fridge until hard.
  • Enjoy, and if you have any left store in an air tight container for up to 5 days.

Buckwheat Pancakes

Pneuma Pilates
Buckwheat is a great alternative to regular flours an adds a protien and fibre to the meal, these are so quick and absoulutely delicious piled high with blueberry compote!
Course Dessert

Ingredients
  

  • 250 grams buckwheat flour
  • 400 ml milk of your chocie, nut, oat, dairy, coconut
  • 1 tbsp baking powder ( you can use gluten free)
  • 1 whole egg
  • 2 tbsp coconut oil or butter for frying
  • 1 punnet blueberries
  • 2 tbsp honey

Instructions
 

  • whisk together the flour, baking powder, egg and milk together until well combined, leave to thicken
  • in a pan pop the blueberries, 2-4 tbsp of water and 2 tbsp of honey, leave to bubble away until reduced by half and forms a delicious compote
  • heat a pan with oil, add one serving spoon of the pancake mixture and swirl around until if coats the pan
  • cook in batches for 3-4 minutes until bubbles begin to appear over the surface then flip and cook for another minute or two. Keep warm until you have cooked them all cooked
  • serve in batches of 4 piled high with the berry compote and coconut yogurt- enjoy !