Recipes

Courgette and Hemp cake

Ingredients

200g butter or 200ml olive oil
100g organic palm sugar
4 eggs

200g wholemeal flour
1 tsp baking powder
2 tsp cinnamon
1 tsp mixed spice

100g desiccated coconut
50g chopped walnuts
300g grated courgettes (about 2 medium)
1–2 tbsp hemp seeds

Optional Cream Cheese Icing

200g soft cream cheese
100g icing sugar
1 tsp vanilla essence
2 tsp hemp seeds (to sprinkle on top)

Method

1. Preheat oven to 180°C and line a cake tin.
2. Beat the butter (or olive oil) and palm sugar together until smooth.
3. Add the eggs one at a time, beating well after each addition.
4. In a separate bowl, combine wholemeal flour, baking powder, cinnamon and mixed spice.
5. Fold the dry ingredients into the mixture.
6. Add the desiccated coconut, walnuts, grated courgettes and hemp seeds and mix well.
7. Pour into the prepared cake tin and bake for 35–40 minutes, or until a skewer comes out clean.
8. Allow to cool completely before icing.

To Make the Icing

Beat together the cream cheese, icing sugar and vanilla essence until smooth.
Spread over the cooled cake and sprinkle hemp seeds on top.

Why These Ingredients Are So Good For You

Courgettes add moisture, fibre and nutrients while keeping the cake naturally light.

Hemp seeds are rich in plant protein and contain essential omega-3 and omega-6 fats that support heart and brain health.

Wholemeal flour provides fibre, helping support digestion and steady energy levels.

Cinnamon adds warmth and may help support balanced blood sugar.

A Note on Sugar

One of the most powerful improvements we can make to our diet is reducing our sugar intake. Many traditional cake recipes contain far more sugar than we actually need.

In this recipe, the sugar has been reduced by roughly half, allowing the natural sweetness of the ingredients to come through while still creating a satisfying treat.

Small changes like this can help support:

• more stable energy levels
• better blood sugar balance
• reduced inflammation

Hemp & Date Energy Balls

These delicious energy balls are packed with natural sweetness, fibre and healthy fats, making them the perfect snack when you need a quick boost of energy. Made with simple pantry ingredients like oats, dates and honey, they are ideal for busy days, post-exercise fuel or a healthy lunchbox treat.

Ingredients

150g porridge oats
120g dried dates
50g desiccated coconut
40g sultanas
2 tbsp hemp seeds
2 tbsp honey
1–2 tbsp warm water (if needed)

Optional extras
½ tsp cinnamon
1 tbsp peanut or almond butter

Method

1. Place the dates in a food processor and blend until they form a sticky paste.
2. Add the porridge oats, coconut, sultanas and hemp seeds and pulse to combine.
3. Add the honey and blend again until the mixture begins to stick together.
4. If the mixture feels too dry, add 1–2 tablespoons of warm water to help bind it.
5. Roll the mixture into small bite-sized balls.
6. Roll in extra desiccated coconut if desired.
7. Chill in the fridge for 30 minutes to firm up.

Why These Ingredients Are Great

Dates provide natural sweetness along with fibre and minerals.

Oats are a great source of slow-releasing carbohydrates, helping to keep energy levels steady.

Hemp seeds contain plant protein and essential fatty acids which support heart and brain health.

Coconut adds healthy fats and a lovely texture.

Storage

Store in an airtight container in the fridge for up to 5 days, or freeze for longer storage.

Porridge Oat Bread with Hemp & Malt

This wholesome oat bread is simple to make and packed with nourishing ingredients. Using eggs gives the loaf a slightly lighter texture while oats, seeds and malt add depth of flavour and natural goodness.

Perfect toasted with butter, honey or served alongside soups.

Ingredients

250g porridge oats (blended into oat flour if possible)
1–2 eggs
2 tbsp hemp seeds or flaxseeds
1 tbsp malt extract
1 tsp bread soda (bicarbonate of soda)
½ tsp salt
30g melted butter
180–200ml milk or buttermilk

Optional
1 tbsp honey

Method

1. Preheat oven to 180°C and grease or line a small loaf tin.
2. If using whole oats, blend them briefly to create a coarse oat flour.
3. In a bowl combine:

• oat flour
• hemp or flaxseeds
• bread soda
• salt.

4. In a separate bowl whisk together:

• eggs
• milk or buttermilk
• melted butter
• malt extract.

5. Pour the wet ingredients into the dry ingredients and mix to form a thick batter.
6. Spoon into the loaf tin and smooth the top. Sprinkle a few oats or seeds over the top.
7. Bake for 35–40 minutes until golden and firm.
8. Allow to cool slightly before slicing.

Mushrooms on Toast with Hazelnut Oil

A quick, nourishing dish full of flavour — perfect for breakfast, lunch, or a light evening meal.

Ingredients (Serves 1–2)

• 1 tbsp hazelnut oil
• 1 cup oriental mushrooms, chopped (such as shiitake and beech mushrooms)
• 1 clove garlic, finely chopped
• 1–2 slices sourdough bread
• Sea salt and black pepper, to taste

Optional additions (for a more filling meal):

• 1–2 poached eggs
• A handful of spinach or lightly steamed green beans

Method

1. Heat the pan
   Place a frying pan over a medium heat and add the hazelnut oil.
2. Cook the mushrooms
   Add the chopped oriental mushrooms to the pan and sauté for 3–4 minutes until they begin to soften and release their flavour.
3. Add garlic
   Stir in the chopped garlic and cook for another minute, seasoning lightly with salt and pepper.
4. Toast the bread
   While the mushrooms are cooking, toast the sourdough until golden.
5. Assemble
   Spoon the warm mushrooms and garlic over the toasted sourdough.
6. Optional extras
   For a more wholesome and satisfying meal, top with a poached egg for an extra protein boost. You can also add a handful of spinach or green beans to increase your intake of iron and magnesium.

Whipped Feta with Honey and Garlic

A quick and delicious dish that balances creamy, salty feta with sweet honey and aromatic garlic. Perfect served with sourdough, crackers, or fresh vegetables.

Ingredients

• 200g feta cheese
• 2–3 tbsp Greek yogurt (for extra creaminess)
• 1 small clove garlic, finely grated
• 1–2 tbsp honey
• 1 tbsp olive oil
• Fresh black pepper, to taste

Optional toppings:

• Fresh thyme or parsley
• Chilli flakes
• Toasted nuts or seeds

Method

1. Blend the feta
   Add the feta, Greek yogurt, garlic and olive oil to a food processor or blender.
2. Whip until smooth
   Blend until the mixture becomes smooth, light and creamy. Add a little more yogurt if needed to loosen the texture.
3. Serve
   Spoon the whipped feta onto a plate or bowl.
4. Finish with honey
   Drizzle generously with honey and finish with black pepper and any optional toppings.

Serving Ideas

Serve with:

• Toasted sourdough
• Crackers or flatbread
• Roasted vegetables
• Fresh cucumber or carrot sticks

Air Fryer Honey Poached Pears

A quick and simple dessert where pears soften in the air fryer and caramelise slightly with honey. Warm, fragrant and naturally sweet.

Ingredients (Serves 2–4)

• 2–4 ripe but firm pears
• 2–3 tbsp honey
• 1 tbsp water
• ½ tsp cinnamon or 1 small cinnamon stick
• 1 tsp vanilla extract (optional)
• Squeeze of lemon juice

Optional to serve:

• Greek yogurt
• Mascarpone or cream
• Chopped nuts
• Extra drizzle of honey

Method

1. Prepare the pears
   Peel the pears, cut them in half and remove the core.
2. Make the honey glaze
   In a small bowl mix the honey, water, cinnamon, lemon juice and vanilla.
3. Prepare for the air fryer
   Place the pears cut-side up in a small air fryer-safe dish or foil tray. Spoon the honey mixture over the pears.
4. Cook
   Air fry at 180°C for 10–12 minutes, until the pears are soft and slightly caramelised. Spoon the honey juices over the pears halfway through cooking.
5. Serve
   Serve warm with a spoon of Greek yogurt or mascarpone and drizzle with the warm honey syrup from the dish.