Omega 3 Fish Cakes

400g can pilchards in tomato sauce (or equivalent portion of flaked salmon / trout)

2 medium sweet potatoes with skin on, washed well

2 medium eggs, lightly beaten

1 small red onion, finely diced

2 TBS fresh parsley, roughly chopped

½ a tsp dried chili flakes

¼ cup fresh lemon juice

Almond/coconut flour for dusting

Boil the sweet potatoes in salted water until soft, add salt and pepper and mash. Drain the sauce from the pilchards and mash or blitz in a food processor. Mix the lightly beaten egg, fish, sweet potato, parsley, lemon juice and chilli flakes with a wooden spoon until well combined. Season mixture with salt and pepper to taste. Make 6 round but slightly flattened patties and dust with a little flour. Heat 1 TBS olive oil in a non-stick pan on a medium heat. Fry the patties on both sides until golden brown. Serve with a fresh, crisp salad of baby spinach, fresh basil leaves, red pepper, cucumber and baby tomatoes drizzled with fresh lemon juice.

© Carly Seager

 Curried Broccoli Chickpea Salad 

 1 head of broccoli, very finely chopped 1 cup shredded carrots 

1 tin chickpeas, rinsed & drained ½ cup toasted sliced almonds 

½ cup dried cranberries 1 bunch green onions, chopped 

¾ cup chopped fresh flat leaf parsley 


 ¼ cup tahini

½ large lemon, juiced 

3-5 Tbsp warm water, to thin dressing 1 clove garlic, finely minced 

1-2 tspn maple syrup, to sweeten

1 tspn yellow curry powder 

½ Tbsp freshly grated ginger

½ tspn ground turmeric 

Maldon salt

Freshly ground black pepper 

In a large bowl, add finely chopped broccoli, chickpeas, carrot, cranberries, green onion, and parsley. Set aside.  Make the dressing by whisking together the following ingredients in a small bowl: tahini, lemon juice, water, garlic, maple syrup, curry powder, ginger, turmeric, salt and pepper. Immediately drizzle over salad and toss to combine. Sprinkle almonds on top and toss a few more times. Serve immediately with fresh squeeze of lemon or place in the fridge for later. Salad will keep well up to 5 days. 

© Danielle Hambloch

Zucchini Fritters

500g Zucchini, grated

½ tsp sea salt and black pepper

½ a cup chopped spring onions

125g reduced fat feta, crumbled

½ a cup flat leaf parsley, chopped

¼ a cup fresh mint, chopped

2 eggs, lightly beaten

¼ – ½ a cup flax seed/coconut/almond flour

1 TBS olive oil for shallow pan frying

Yoghurt sauce (optional) :

1 garlic clove, grated or finely minced

1 tsp extra virgin olive oil

½ a cup plain yoghurt (Greek, Hijke or lactose free)

2 TBS lemon juice

1 tsp lemon zest

Sea salt and freshly ground black pepper

Place zucchini in a colander and sprinkle with sea salt, toss lightly and set aside for 30 minutes. Squeeze excess liquid from the zucchini and pat dry with paper towel.  Combine all the fritter ingredients in a bowl, adding the flour last until mixture is combined into a semi thick batter. Heat oil in a non stick pan on medium heat.Drop tablespoons of the batter into the pan at a time, gently flattening with the back of a spoon. Cook for two minutes on each side or until golden brown. Drain excess oil on paper towels. To make the yoghurt sauce, simply combine all ingredients. Serve fritters with yoghurt sauce and lime wedges. The fritters work well as a light meal served with a side salad or lamb chops, grilled chicken breast, salmon or white fish for a more substantial meal.

© Carly Seager

Vegetable + Quinoa Bowl

1 tsp olive oil

1 tsp ground coriander

½ tsp turmeric

¼ a cup raw quinoa, rinsed

1 cup chopped tomatoes, yellow pepper and cucumber

½ a round of reduced fat feta cheese, crumbled

Handful parsley and fresh coriander, roughly chopped

Juice ½ lemon, heat the oil in a large pan. Add the spices, then fry for a min or so until fragrant. Add the quinoa, then fry for a further min until you can hear gentle popping sounds. Stir in 600ml boiling water, then gently simmer for 10-15 mins until the water has evaporated and the quinoa grains are cooked. Allow to cool slightly, then stir through the other ingredients. Serve warm or cold.

© Carly Seager