Inspired Eating

We’ll bring you inspiration to eat well all week with our deliciously simple seven day recipes, starting with summer smoothies and followed by salads and meals.

Smoothies For Summer

Smoothies are a great way to boost your intake of nutritious fresh fruit, milk, protein, immune boosting yoghurt and other nourishing ingredients, and are perfect for hot weather when you want to feel lighter and more energised. Wake up to one, try them as a dessert or as meal replacement during the day if you plan to have your main meal meal in the evening. The following recipes serve two and are quick and easy – simply whizz up the ingredients in a blender.

Banana Ginger

Thick, nourishing yet zingy, this is perfect for when you’re hungry, flagging and need a real shot of energy first thing or mid-afternoon.

  • 1 banana sliced
  • 6oz vanilla yoghurt
  • 1 tbsp honey
  • 1tsp freshly grated ginger

All-Day Mango Energiser

Just the thing when you have a long day ahead of you, this is a slow-releasing energy booster with complex carbs to keep you focused for longer.

  • 1/2 mango
  • 1/2 banana
  • Handful of fresh or frozen blueberries
  • 4oz apple juice
  • 1 tbsp muesli
  • 2 tbsp plain yoghurt

Strawberry Smoothie

The ultimate refreshing fruit boost with a hint of peach. Try experimenting with in-season fruits you enjoy the most.

  • 3 large tbsp of plain yoghurt
  • 1 medium peach
  • 1/2 cup of frozen strawberries
  • 1/4 tsp of vanilla extract

Lean Green

Super tasty and healthy, this is great before a workout because it wakes you up without weighing you down.

  • 2 slices of melon
  • Handful of fresh mint
  • 1/2 a small bag of spinach
  • 1/2 a mango
  • 1/4 cucumber
  • 4oz apple juice
  • 2 tbsp. of plain yoghurt
  • Ice cubes

Coconut, Chocolate & Banana Smoothie

Chocolate and banana are always a winning combination and a sweet treat. With the added ingredient of coconut, taste buds are completely satisfied.

  • 1 Banana
  • 250 mls of coconut milk
  • 1 heaped tsp cocoa powder
  • 1 heaped tbsp oats
  • 1-2 drops of vanilla extract (optional but adds a little more flavour)

Berry Antioxidant Smoothie

A quick and easy, healthy, tasty, nutritious breakfast. Great if you are on the move – make it fresh and carry with you in a flask to sip on your commute.

  • 1 banana
  • 3/4 cup raspberries, or mixed berries. Frozen are good as it makes the smoothie cold.
  • 3 rings of pineapple
  • 1 cup milk
  • 2-3 tbsp natural yoghurt
  • Handful of strawberry crunchy granola/muesli (optional – good for texture)
  • 5 walnuts

The Green Raw Energy Booster Smoothie

Mark’s favourite – a rich green smoothie which makes a delicious raw energy breakfast or healthy snack.

  • One large banana
  • Half a ripe avocado
  • Small amount of almond, soy or coconut milk
  • A few ice cubes (if desired)

Seven Days of Salads

Grilled Salmon with Rocket, Avocado & Pine Nut Salad

  • 1 ripe avocado
  • 25g wild rocket
  • 50g of watercress
  • 1 tsp balsamic vinegar
  • 2 tbsp olive oil
  • 15g pine nuts, toasted
  • 2 x 200g pieces of salmon fillet with/without skin

Grill the salmon and then add on top of the rocket salad, sprinkle with pine nuts and olive oil. Eat while the salmon is still warm so it melts in your mouth.

Greek Salad

Greek salad is made with pieces of tomatoes, sliced cucumber, red onion, feta cheese, and olives, typically seasoned with salt and oregano, and dressed with olive oil. Ingredients to serve for 2 people include:

  • 4 large vine tomatoes, cut into regular wedges
  • 1 small cucumber chopped roughly
  • 1/2 a red onion, thinly sliced
  • 1 tsp of dried oregano
  • 16 Kalamata Olives
  • 85g Feta Cheese cut into small chunks
  • 4 tbs of Greek extra virgin olive oil poured on top

Toss lightly and drizzle over with olive oil, serve with warm pitta bread.

Sweet Potato Salad

A truly delicious and healthy salad packed with roasted sweet potatoes, carrots and red onion, which pair wonderfully with puy lentils and crumbled feta.

  • 2 large carrots, cut into cubes
  • 1 red onion, finely sliced
  • 2 medium-sized sweet potatoes, cut into cubes
  • 3 tbsp olive oil
  • Pinch of dried chilli flakes (optional)
  • 2 tbsp. of balsamic vinegar
  • 1 x 250g pack cooked Puy lentils
  • 30oz crumbled feta
  • 50g (2oz) rocket

Soak the lentils so they are soft and then mix all ingredients. You may roast the carrots also.

Super Food Salad

Full of colour and immune boosting ingredients, this salad is a delicious way of boosting your whole system.

  • 1/2 avocado
  • 1 beetroot (small)
  • 1 carrot
  • 1 celery stick
  • 1 small garlic clove
  • 1/2 inch of ginger
  • 1 bag of kale leaves
  • 1/2 lemon
  • 1 small bunch of parsley
  • 1 sprinkle of sea salt
  • 1 tsp hemp oil
  • 1/2 tsp sesame oil
  • 1 sprinkle of hemp seeds

Chop, mix together and sprinkle with oil and seeds.

Warm Mackerel Salad

This warm salad will leave you full yet light. A healthy option for a summers evening after a busy day at work.

  • 2 smoked mackerel
  • 1 lemon (juice of)
  • 350g new potatoes
  • 1 85g bag of watercress
  • 100g creme fraiche
  • 1sp horseradish cream

Simply make bed of watercress and potatoes add Mackeral then top with dressing.

Mighty Spinach & Chick Pea Salad

Oh the Chick Pea, what a nutritious versatile, full of energy little pea. It may be used as a healthy side dish as a dip pureed to make silky smooth hummus or served hot and cold, canned or dried, roasted and as a substitute to croutons. This is a delicious salad.

  • 2 cups of organic spinach
  • 1/2 cup low sodium chickpeas
  • 1/4 cup chopped sundried tomatoes
  • 1/4 cup goat cheese (or feta)
  • 1/4 cup sliced almonds
  • 1/2 tbsp extra virgin olive oil
  • 1/4 tsp freshly squeezed lemon juice
  • Salt and pepper to taste

Clean the spinach, add all the ingredients. Toss to combine, serve and enjoy.

Seven Sensational Snacks

Raspberry Lemon Greek Yoghurt Popsicles

Delicious creamy Greek yogurt popsicles infused with raspberries and lemon. Quick and simple to make, and only 4 ingredients.

  • Zest and juice of 1 lemon
  • 1 cup raspberries 125g
  • 2 tbsp honey
  • 2 cups Vanilla Greek yoghurt 500g

Blend the raspberries and honey till almost smooth. Pour into a large bowl. Combine the yoghurt, lemon zest and juice, then add to the raspberries. Mix together, do not fully blend. Pour the mixture evenly between 6 popsicle molds. Freeze for two hours before putting wooden popsicle sticks in the centres. Freeze for a further 4 hours or overnight. When ready to eat run the molds under warm water to remove easily.

Healthy Oaty Flapjacks

A tasty clean and simple flapjack recipe for a moist and delicious flapjack.

  • 2 cups oats
  • 2 very ripe bananas
  • 1/2 cup melted coconut oil
  • 2 tbsp. rice syrup or raw honey
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/3 cup raisins or cranberries
  • 1/4 cup sliced almonds

Preheat oven to 175 degrees. Grease baking tray with coconut oil. In a small bowl mash the bananas with melted coconut oil, rice syrup and vanilla extract. Mix the oats, cinnamon, raisins and almonds. Add all ingredients together, stir and blend. pour into baking tray for around 40 minutes and devour.

Rye Bread with Avocado

A quick and easy to make nutritious snack is Avocado on Rye bread. You may either slice or mash up the avocado into a paste and spread. Adding a few tomatoes to dress is also an option.

Raw Energy Balls

For a mouth watering, delightfully filling snack, why not make some Raw Energy Balls. Only eat a few at a time.

Ingredients for 45 balls.

  • 1 cup of rolled oats
  • 1/2 cup peanut or almond butter
  • 1/3 cup of raw honey
  • 1/2 cup raw sunflower seeds (unsalted)
  • 1/2 cup mini chocolate chips or dark chocolate chunks
  • 1/4 tsp salt
  • 1 tsp vanilla mix

Simply mix together and refrigerate.

Fruit Salad

Another simple and easy idea is to keep a large bowl of fruit salad in the fridge. Whenever you feel like you need a snack you can grab a small bowlful. Top with natural yoghurt, fromage fraise or low-fat custard for an extra treat. Remember little and often is the key.

Nuts & Dried Fruits

There is nothing more tasty than a few handfuls of mixed nuts, seeds and dried fruit. Not highly filling, however full of nutrients and energy. Remember only a few handfuls at a time, as nuts are high in calories and fat.

Vegetables & A Healthy Dip

A small plate of carrots, cauliflower, celery, broccoli. tomatoes and cucumber cut into bite size pieces to be able to dip into a hummus or yoghurt and cucumber, garlic dip known as Tzatziki.


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