Nurturing a wholesome diet is a joy when you savour the flavours of each season. From home-grown fare to supporting local farmers, garden-to-table eating has never tasted so good. Here’s how to try it for yourself with nutritional therapist Amelia Freer’s favourite recipes for breakfast, lunch and dinner this Spring.
But first, breakfast
Rise, shine and kick-start your day with an ice-cold glass of Amelia’s Green Breakfast Smoothie. It’s made with vegetables, that can be grown in your own garden, plus energising ginger and super-hydrating coconut water. What better way to wake up?
Green breakfast smoothie
1 head of romaine lettuce, roughly chopped
1 cucumber, trimmed and roughly chopped
A handful of young-leaf spinach
2cm cube of root ginger, peeled
16 mint leaves
4 kiwi fruit, peeled
4 tbsp cashew nut butter
500ml coconut water
4 ice cubes
- Blend everything together in batches in a large high-speed blender.
- Add a little more water if you think the juice should be a little thinner.
- Serve in glasses with cubes of ice.
A lovely light lunch
If you’re looking for something quick and easy to enjoy at home or work, Amelia’s Beetroot Hummus with crudités is one of our go-tos. Delicious dipped with any vegetables or bread, it really is a winner.
1 medium raw beetroot
2 tsp dried dill
1 garlic clove
3 tbsp tahini
½ tsp salt
Juice and zest of 1 lemon
- Preheat the oven to 170°C fan/gas 3. Wrap the whole beetroot in small squares of foil, lined with baking parchment, and place on a tray in the oven for 60-90 minutes, until a sharp knife slips easily into the centre.
- When cool enough to handle, use kitchen paper to slip the skin off the beetroot.
- Place the peeled beetroot into your food processor (along with any juices in the foil) and the dill. Add all of the other hummus ingredients. Blend for three to four minutes, until really smooth.
- Taste and adjust the seasoning as necessary.
Dinner to impress
As the evenings become brighter, comfort-food cravings subside in favour of lovely light suppers. This homemade tart, served with fresh vegetables, is perfect for a weeknight meal or weekend dinner party.
Watercress, pea & asparagus herb Spring tart
For the crust
100g gluten-free oats
60g almond flour or ground almonds
60g brown rice flour
½ tsp salt flakes
1 egg yolk
3 tbsp melted coconut oil
2 tbsp light olive oil
For the filling
100g asparagus, trimmed
2 handfuls of sugar snap peas
120ml cashew or almond milk
Pinch of salt and pepper
Handful of watercress, roughly chopped
1 tbsp mint chopped
1 tbsp dill, chopped
2 tbsp basil, chopped
2 spring onions, finely sliced
- Pre-heat the oven to 180°C/gas 6 and grease a 23cm fluted, loose bottom tart tin.
- In a food processor, combine the oats with almond and rice flours and salt and whizz to a fine meal. Tip into a bowl and combine with the egg yolk and then the coconut and olive oil, mixing until it comes together.
- Press the ingredients into the tart tin evenly. Place on a baking tray, prick the bottom with a fork and bake for 18-20 minutes. Remove from the oven and allow to cool while you prepare the filling.
- Lower the oven temperature to 160°C/gas 3. Steam the asparagus and sugar snap peas. Then refresh them in cold water, drain and pat dry.
- Whisk the eggs, nut milk, salt and pepper together. Scatter the herbs, spring onions and vegetables evenly in the pastry-tart case and pour over the egg mix.
- Bake for 40-45 minutes until set; I cover the top with a loose sheet of parchment paper to stop the vegetables browning too much.
- Allow to cool completely in the tin before serving. Garnish with fresh herbs.
Indulge your sweet tooth with something that’s packed with nutrient-rich ingredients. Amelia’s Mini Carrot Cakes are the perfect bite-sized treats to satisfy those cravings (without a pinch of refined sugar in sight). We like to make ours look especially pretty with a sprinkling of edible petals for garnish.
Mini carrot cakes
300g almond flour
½ tsp bicarbonate of soda
3 tsp ground cinnamon
3 tsp ground ginger
A pinch of sea salt
6 medium carrots, finely grated
2 medium eggs, whisked
300ml coconut milk
250g coconut butter
Juice of 1 orange
Zest of 2 oranges, with some kept for garnish
½ tsp vanilla extract
- Preheat the oven to 200°C/180°C (fan oven)/gas 6.
- Line a tray with 20 cupcake cases. Mix the dry ingredients together in one bowl. Combine the carrots, eggs and coconut milk together in another. Blend the wet and dry mixtures and spoon into the cases – you can fill them to the top, as these cakes don’t rise very much.
- Cook for 30 minutes, until they are golden and a skewer comes out clean when inserted into the middle. Then leave to cool.
- To make the icing, whisk the coconut butter, orange juice, zest and vanilla together until smooth. Spread on top of each cooled cake with a knife.
- Place the cakes in the fridge for 10 minutes for the icing to firm up, then serve garnished with orange zest.
Hosting a dinner party? Make your table look as spectacular as your menu with our gorgeous new Artisan Serving Bowls, elegant glassware (including the must-have Cocktail Jug with Stirrer) and quality table linen.