Antonia Magor Nutrition

Coriander Sauce

Antonia MagorComment

I initially created this coriander sauce for the side of some Indian food because the fresh, creamy sauce compliments richer flavours but it's also delicious with simple grilled chicken or salmon. 

Free from gluten, dairy and Vegan. 

Total Time 5minutes

Serves 2

Ingredients:

  • 4 tablespoons tahini
  • 4 tablespoons coconut milk
  • 2 garlic cloves
  • juice of 2 limes
  • small bunch of coriander
  • pinch of sea salt & pepper

Method:

  • Place all ingredients in a food processor or blender and blitz until smooth (you may have to scrape the tahini from the sides of the blender).
  • Serve the bhajis warm with the coriander sauce on top.

Golden Hummus

Antonia MagorComment

Like most of my friends I have little pots of hummus littering my fridge, I prefer to make my own and seeing as I eat it so often I give each batch a little twist. Turmeric is my current favourite because of it's amazingly anti-inflammatory and medicinal properties. It's flavour develops with time so if you're going to keep it to enjoy later use a little less turmeric than if you're going to enjoy it all immediately. 

Free from gluten, dairy and Vegan. 

Total Time 5minutes

Serves 4

Ingredients:

  • 240grams cooked chickpeas, a 400gram tin, drained
  • 6 tablespoons extra virgin olive oil 
  • 1 tablespoon tahini
  • 1 small garlic clove, peeled
  • 1/2 - 1 teaspoon ground turmeric
  • juice of a lemon
  • seasoning

Method:

  •  Place all ingredients in a food processor or high powered blender and blitz until smooth. 
  • The turmeric flavour does develop and strengthen with time so I would advise adding 1/2 a teaspoon if you are not going to eat all the hummus immediately. 
  • Store in a glass jar as turmeric can stain plastic containers. 

Turmeric Dressing

Antonia MagorComment

If, like me, you have seen these knobbly little tubars at farmers markets and wondered what do to with them this dressing is a fresh zingy addition to your fridge and salads. Turmeric is potently anti-inflammatory with a host of health benefits. Usually dried and ground into a spice the whole plants are becoming more widely available and add spice and warmth to dishes. Toss through steamed veg, drizzle on salad or noodles.

I would advise wearing gloves and being careful not to let turmeric sit on pale surfaces as it has a tendency to stain.

Free from gluten, dairy and refined sugar. Vegan. 

Total Time 5minutes

Serves 2

Ingredients:

  • 1 knob of fresh turmeric, finely grated
  • 1 tablespoon lemon juice
  • 2 tablespoons extra virgin olive oil or good quality rapeseed oil

Method:

  • Grate the turmeric, no need to peel, with a fine grater like a microplane. 
  • Mix the turmeric with the lemon juice and olive oil. 
  • Store in an air-tight jar. 

Grapefruit Salsa

Antonia MagorComment

Juicily refreshing this salsa is a far cry from the sad jars you see in the supermarket. Fresh and easy this chunky sauce livens up a simple grilled fish, crudite platter or just a great side to an outdoor picnic, scooping it up in little gem cups for a simple summer snack. 

Free from gluten, dairy and Vegan. 

Total Time 10minutes

Serves 2

Ingredients:

  • 1 pink grapefruit
  • 1 avocado
  • 2 spring onions
  • 1 small bunch mint, finely chopped
  • 1 small bunch coriander, stems and leaves finely chopped
  • 1 teaspoon rapeseed oil
  • a pinch of sea salt
  • optional - 1/2 red chili, finely chopped

Method:

  • Peel and cur your grapefruit into segments, remove the bitter pith and cut between the membranes to release the grapefruit juices. 
  • Peel the avocado, removing the stone and dice into small pieces. 
  • Mix together the grapefruit, avocado pieces, herbs, oil and sea salt, top with chili if using and any further sliced spring onions.
  • Serve in little gem cups. 

Avo-naise

Antonia MagorComment

I love mayo, it's completely delicious and full of healthy fats, however maybe of the shop bought versions contain stabilisers and unwanted additives. Avo-naise embraces a healthier style of mayo, green goodness, full of essential fats great for the skin and brain cells, and it is so simple and quick to make!

Free from gluten, dairy and Vegan. 

Serves 2 

Total Time 10 minutes

Ingredients: 

  • 1 avocado
  • 1 tablespoon extra virgin olive oil
  • juice of ½ a lemon
  • seasoning
  • (optional: 1 tablespoon water)

Method:

  • Scoop out the flesh of the avocado and squeeze in the lemon juice and a generous pinch of seasoning. While whizzing slowly drizzle in the olive oil until smooth or desired consistency.
  • (If your avocados are a little harder, add a little of the water.
  • Serve and enjoy after making. 

Berry Beetroot Smoothie Bowl

Antonia MagorComment

This is one of my go-to smoothies because you really don't need to have to much in the fridge. Frozen berries are great value and the freezing process maintains the nutrients and vitamins so you don't lose any of the nutritional value. Beetroot can be a bit of a love/ hate for many people but the berries sweeten this smoothie and lift the earthy taste making it winner on all fronts.

Free from gluten, dairy and Vegan.

Total Time 5minutes

Serves 1

Ingredients:

  • 1 cooked beetroot
  • 1 handful frozen mixed berries
  • 1/2 avocado
  • 150ml almond milk
  • 1 tablespoon chia seeds
  • squeeze of lemon juice

Method:

  • Place all the ingredients in a blender and blitz until smooth, add a little more almond milk if you prefer it a little looser.
  • Top with fresh or frozen fruit, hemp seeds, buckwheat or whatever you have to hand. 

Beginners Green Juice

Antonia MagorComment

This juice is the perfect "beginners" green juice because the flavours are quite light and refreshing and the greens are not to overpowering. Using naturally sweet, high fibre, low fructose fruits such as apples and pears make this juice is sweet, light and free from sugars now in lots of shop bought options. Therefore rather than whacking down a glass of kale sludge this will ease you in. 

Free from gluten, dairy and Vegan. 

Total Time 5minutes

Serves 2

Ingredients:

  • 3 sticks of celery
  • 2 apples
  • 2 pears
  • 1/2 cucumber
  • 1/4 lime, peeled
  • a thumb sized piece of ginger 
  • small bunch of parsley

Method:

  • Wash your fruit and vegetables, put them through the juicer and enjoy immediately. 

Berry Beautiful Smoothie

Antonia MagorComment

I created this smoothie originally for a natural health care brand, the ingredients are all targeted towards skin care and smoothies are a great way to get extra nutrients without even noticing. Berries and kale are powerfully anti-oxidant and anti-inflammatory, while the avocado and chia seeds are nourishing to skin health. 

Free from gluten, dairy and Vegan.

Total Time 5minutes

Serves 2

Ingredients:

  • 1 large handful of berries (frozen or fresh)
  • 1 large handful of kale
  • 1/2 avocado
  • 1 tablespoon chia seeds
  • almond milk to preference of consistency
  • 1 tablespoon milled flax seeds

Method:

  • Whizz the berries, kale, avocado, chia seeds and almond milk in the blender. 
  • Pour into a bowl or glass and finish with a sprinkling of milled flax.  

Not-So-Chunky-Munkey

Antonia MagorComment

I love chunky monkey, it's the best flavour of ice cream in my humble opinion, so I wanted to try and create a slightly healthier version. The salted almonds really give the ice cream an extra kick and flavour depth, so I would definitely make the little extra effort to make them. 

Free from gluten, dairy and Vegan. 

Prep Time 10minutes, Total Time 2 1/2 hours

Serves 4

Ingredients:

  • 4 ripe bananas
  • 118ml almond milk
  • 50grams cacao nibs 

Salted Almonds

  • 25grams flaked almonds
  • 2 teaspoons maple syrup
  • a large pinch of sea salt

Blood Orange & Grapefruit Granita

Antonia MagorComment

A traditional Italian dessert originating from Sicily, granita is similar to a sorbet yet has a coarser texture. Italians eat theirs anytime of the day and often like it with a strong shot of coffee, in Florence it was served as a shot after supper, as an after dinner treat – it’s a perfect way to refresh the palate.  

Free from gluten, dairy and sugar. Vegan.

Prep Time 5 minutes, up to 2 hours to freeze

Serves 4

Ingredients:

  • 2 grapefruits
  • 6 blood oranges
  • a pinch of fine Himalayan Pink Salt 

Method:

  • Slice your oranges and grapefruits in half and over a large bowl and dig out the flesh and juice from between the membranes of segments.
  • Place in a freezable container and place in freezer for 2 hours onwards.
  • Remove the container roughly 5 minutes before you want to serve and use a fork to separate the granules.
  • Serve with a sprinkling of pink salt.

Black Bean Bowl

Antonia MagorComment

A friend of mine is obsessed with these black beans, I usually make them to go alongside fajitas but they are great as a stand alone by themselves in this Mexican themed bowl.  It's probably one of my cheapest, easiest recipes and by adding a little aromatics to a can of beans you can get something fairly impressive with minimal effort. It may seem that there's a few ingredients in constructing the bowl but you can mix and match with what you have in your fridge.

Free from gluten, dairy and Vegan. 

Prep Time 10minutes, Total Time 20minutes

Serves 2

Ingredients:

Black Beans

  • 1 can of black beans
  • 1 clove of garlic, minced
  • a pinch of cumin
  • a large pinch of sea salt

Garlicky Spinach

  • 200grams fresh spinach
  • 1 clove of garlic, minced

Salted Seeds

  • 2 tablespoons pumpkin seeds
  • 2 tablespoons sunflower seeds
  • (you could also add flax seeds)
  • a dab of coconut oil
  • a large pinch of sea salt 

Rest of the Bowl

  • 200grams cooked brown rice
  • 1 avocado
  • coriander
  • sliced radishes
  • a squeeze of lime 

Method:

  • Start with the black beans, heat a generous glug of oil in non-stick pan, add the minced garlic clove and let cook, stirring for a few moments at low heat before adding the full contents of the black bean tin (including the liquid) and bring to boil. Once bought to bubbling turn the heat down and allow to simmer for around 15minutes. Season with a large pinch of sea salt when the beans have a less watery consistency. 
  • While the beans are simmering prepare the garlicky spinach and salted seeds. For the salted seeds, heat a small dab of oil in a large non-stick and scatter the seeds evenly across pan with a big pinch of sea salt, allow to toast for a few moments and then set aside.
  • In the same pan heat a large glug of oil and add the garlic, again stir for a few moments at low heat to allow the garlic to cook. Add the spinach and a splash of water and allow the greens to wilt down. 
  •   Assemble your bowl with the rest of your ingredients, topping it with a scatter of seeds and herbs. 

Carrot & Ginger Bhajis

Antonia MagorComment

Bhajis are classic Indian fritters that originated from Maharashtra street food culture. Hailed as a comfort food they are often whipped up during monsoonal times, but as Britain is usually rainy you can enjoy one anytime. Cook yourself a couple of good sized pancakes and you have yourself a perfect vegetarian main otherwise, make mini ones and serve to friends as a party canapé.

Gram flour, or chickpea flour can be found at most health food stores, or any Indian foodmarts. It gives the batter a nutty flavour, whilst the ginger adds a warming under-tone. Turmeric is a regular addition to most bhajis, not only for flavour but also for it’s vibrant colour and unbeatable health benefits. Do not miss out on the coriander sauce, which not only adds a pretty colour to the dish it completes the flavour combination.

 The batter can be made in advanced and kept in the fridge until needed, but carrots should be added just before cooking.

Free from gluten, dairy and Vegetarian.

Total Time 20 minutes

Serves 2

Ingredients - Bhajis

  • 2 large (200g roughly) carrots
  • ¾ cup (100g roughly) chickpea flour
  • 1 teaspoon turmeric
  • 1 teaspoon ground ginger
  • 1 teaspoon nigella seeds
  • 1 teaspoon fresh grated ginger
  • 2 eggs beaten
  • sea salt & pepper
  • coconut oil

Coriander Sauce

  • 4 tablespoons tahini
  • 4 tablespoons coconut milk
  • 2 garlic cloves
  • juice of 2 limes
  • small bunch of coriander
  • pinch of sea salt & pepper

Method:

  • To make the batter, take a large bowl and combine the gram flour, spices and chili with a pinch of salt and pepper. Next, add the beaten eggs stirring thoroughly (don't worry if the mix seems a little dry, the carrots provide a lot of moisture).
  • Coarsely grate your carrots and add to the batter giving it a good stir ensuring a lumpy and dense mixture.
  • On a medium heat, grease a pan with coconut oil. Let it warm for a minute or so and then drop in a spoonful of the bhaji batter. Cook on both sides for 5-7 minutes until golden.

Coriander Sauce:

  • Place all ingredients in a food processor or blender and blitz until smooth (you may have to scrape the tahini from the sides of the blender).
  • Serve the bhajis warm with the coriander sauce on top.
  •  

Chunky Sweetcorn Soup

Antonia MagorComment

Summer soups often tend to be cool and light, but usually we can't rely on the bright, hot weather all summer long. This chunky but creamy soup speaks of summer with it's sweet and nourishing flavours, rich in carotenoid anti-oxidants and fibre this soup is easy to digest and with the coconut milk makes it satisfyingly filling without adding cream. Spiced sweet potato chips are an indulgent treat to scoop out mouthfuls with.

We are lucky in England not to be exposed to a lot of GM foods, however a lot of corn in other countries can now can be genetically modified it’s best to stick to buying organic when you can.

Free from gluten, dairy and Vegan. 

Serves 2 as a main, 4 as a starter or side

Total Time 35 minutes

Ingredients:

  • 4 corn on the cobs (or if using frozen 4 cups of frozen sweetcorn)
  • olive or coconut oil
  • 1 small onion, finely chopped
  • 1 garlic clove, minced
  • 1 stick of celery chopped
  • 3 cups (600ml) vegetable stock
  • 2 cups (400ml) coconut milk
  • pinch of nutmeg
  • to serve, optional chopped chives

Method:

  • Start by shucking the corn, peeling off the outer layers and removing all stringy bits. Carefully using a sharp knife slice the corn off the cob.
  • In a large saucepan heat a generous amount of oil and add the onion, garlic, celery and sweetcorn. On a low heat cook for 10 minutes.
  • Add the vegetable stock and coconut milk and cook for a further 20 minutes (if using frozen corn you might only want to cook for another 10, so not to loose the flavour).
  • Blend thoroughly, add a pinch of nutmeg and chives if using, serve warm.

  

SPICED SWEET POTATO CHIPS 

Serves 4 as a garnish

Total Time 45minutes

Ingredients:

  • 1 large sweet potato or 2 small
  • ¼ teaspoon paprika
  • ¼ teaspoon cinnamon
  • pinch of sea salt
  • olive oil

Method:

  • Pre heat the oven to 180C/ 350F.
  • Thinly slice your sweet potato, lay on a lined baking tray sprinkling with cinnamon, paprika, sea salt and a drizzle of olive oil.
  • Roast for 40 minutes. 

Courgette Fritters with Tahini Yoghurt

Antonia MagorComment

Weekday breakfasts naturally tend to revolve around easy to prepare, quick and simple options, however the lazy early hours on Saturdays and Sundays lend themselves to making a bit more of an occasion out of breakfast.

These are light but hearty fritters, with a zesty, sharp taste of the lemon and creamy tahini yoghurt contrasts nicely. Make sure you really squeeze the water out of the courgettes before creating the batter so that your fritters don't become soggy and crisp up well in the pan. Serve warm, with a dollop of lemony, earthy yoghurt and some salad for an hearty brunch or breakfast.  

Free from gluten and dairy. Vegetarian. 

Serves 2

Total Time 30minutes

Ingredients:

  • 2 large courgettes
  • 1 tablespoon chopped parsley
  • zest of 1/2 lemon
  • 1 tablespoon gram flour or almond flour
  • 1 egg, beaten

Tahini Yoghurt

  • 150grams plain yoghurt (goats, soya)
  • 1 tablespoon tahini
  • 1 tablespoon olive oil
  • juice of 1/2 lemon
  • seasoning

Directions:

  • Grate the courgettes into a bowl and season with a large pinch of sea salt. Set aside and prepare the other ingredients. 
  • Mix together the tahini yoghurt ingredients, note that the yoghurt will slightly thicken once mixed with the tahini. 
  • Place the grated courgette in a muslim or tea towel and twisting the material squeeze out the liquid from the vegetables. 
  • Once you've squeezed out all the water you can out of the grated courgette, mix together with the parsley, lemon zest, flour and beaten egg.
  • Heat a little oil in large non-stick pan, divide the mix into 4 and dollop into the pan, cooking for 5 minutes or so before flipping and cooking the other side evenly.
  • Serve warm with the tahini yoghurt.

Chia Seed Pots

Antonia MagorComment

In my family we have a tendency to get in a breakfast rut. Chia pots were on the daily menu for a good couple of months, but we mixed them up with daily different toppings of stewed fruit depending what was available seasonally. With these little pots I've topped with stewed rhubarb and raspberries but you could alter depending with what you had to hand, in the autumn I like to stew pears and apples with cinnamon to top the chia pots with. Or make big batches of your favourite stewed fruits and freeze in individual portions. 

 Free from gluten, dairy and Vegan.

 Serves 2

Prep Time 5 minutes

Ingredients: 

  • 4 tablespoons chia seeds
  •  ½ cup coconut water 
  • ½ cup almond milk (unsweetned) 
  • 1 teaspoon vanilla essence

Method:  

  • First combine the coconut water, almond milk and vanilla essence giving them a stir before whisking in the chia seeds.
  • Divide the mixture between two pots or glasses and place in fridge (its best to give it a bit of a stir after about 10 minutes so all the seeds don’t sink tothe bottom). 
  • Leave to set in the fridge from 2 hours to overnight, and serve with your stewed fruit.

Watermelon Cooler

Antonia MagorComment

The ‘Watermelon Cooler’ helps fight off free radicals and boost the immune system thanks to vitamins A, B and C and high levels of anti-oxidants in the melon's pink flesh. The electrolytes found in coconut water also make this juice particularly hydrating.

It's a great juice to drink post workout for a fresh pick me up and boost to the muscles or make a big batch and enjoy on a relaxing summers day. 

Free From gluten, dairy and Vegan.

Serves 2

Time 5 minutes 

Ingredients:

·      3 cups of cubed watermelon

·      1 cup coconut water

·      ½ lime

·      mint

How to:

·      Blend your watermelon, coconut water and as much mint as you require in a blender or carefully push the melon and mint through a juicer and then combine with the coconut water.

·      Finish with squeezing in your fresh lime juice.