Blog, Recipes & Inspiration

Ingredients

1 egg wrap 
45g chicken, thinly sliced
2 rashers smoked streaky bacon
1/2 avocado, peeled and sliced

For the Harissa mayonnaise

1 tbsp mayonnaise
½ tsp Harissa paste
Salt and pepper to taste

Method

1.Preheat the oven to 180 degrees, gas mark 6.
2. Heat a frying pan with some extra virgin olive oil. Season the chicken breast on both sides and place into the pan and fry for 4-5 minutes on both sides until well-sealed. Place into the oven for 20 minutes.
3. Cook the bacon under a heated grill and cook until crispy, 4-5 minutes per side.
4. Place the chilled egg wrap chopping board.
5. Make the Harissa mayonnaise by mixing together the mayonnaise, Harissa paste, salt and pepper. Once combined spread evenly over the egg wrap base.
6. Add the sliced chicken to the centre of the wrap followed by the bacon and the avocado.
7. Fold over the top of the wrap then the sides and finally roll the wrap so everything is securely tucked in.

 

Serves - 1
Cooking time - 25-30 minutes
Prep time - 5 minutes 
Calories per serving - 425
Gluten free
 Allergens: Egg

Ingredients

Salad toppings

To make the hummus

For the dressing

Method

This one couldn’t be simpler as there is no cooking involved. It’s also vegan friendly, high in good quality plant fats and super healthy!

1. Add all the ingredients for the hummus into a blender and blend until you have a smooth consistency. The longer you blend it for the smoother it will become, personal preference here. 
2. Arrange all salad items on the plate, add to that the peeled and chopped avocado, the olives, mixed nuts and freshly blitzed hummus.
2. Pour the oil and vinegar into and bowl, add the salt and pepper and whisk to combine. Drizzle over the top of the salad and it’s good to go.

Serves - 1
Cooking time - N/A
Prep time - 10-15 minutes 
Calories per serving - 401
Gluten free
 Allergens: Nuts/Sesame

Ingredients

Method

1. Turn on the slow cooker to high
2. Add the curry powder, onions, peppers, potatoes, butternut squash, tinned tomatoes, tomato puree, stock pots, sultanas, ginger and garlic to the slow cooker with the can of coconut milk and stir well
3. Add the chicken breasts, and push them under all the other ingredients so that they are completely submerged. Add hot water to cover if required. Season with salt and pepper
4. Cook on high for 4-5 hrs until the chicken pulls apart with a fork and the vegetables are tender
5. Stir in the chopped coriander just before serving

Serves - 8  
Cook time - 4-5 hours
Prep time - 20-25 minutes
Calories per serving - 450
Gluten free
Allergens: celery (from stock), mustard (from curry powder)

Ingredients

Method

Prep time - 10 minutes
Cook time - 10 minutes
Serves - 2
Serving suggestion - perfect as a small plate
Calories per serving - 275
Gluten free
Allergens: N/A

Ingredients

100g of 80% dark chocolate
50g organic cacao butter
75-100g A combination of dried blueberries, goji berries, dried sour cherries, coconut flakes (You can add orange zest and/or a little of the juice as this works great too!)
75ml double cream

Method

Prep time - 15 minutes
Set time - 1 hour
Serves - 2 - 4 portions
Calories per serving - 179
Gluten free
Allergens: Milk

At LSK we love food, especially wholefoods, there’s nothing quite as satisfying as enjoying the fruits of your labour and spending some time making your own delicious meals from scratch. So, we’ve put together a super simple guide to eating healthy all week. With prep that can be done in advance and ingredients that can be used over again to avoid wastage, which means you’ll even save yourself some dough whilst doing it!

By following our guide, sticking to the timings and listening to your body you’ll be feeling full of energy, trimming up and packing yourself full of nutrients all at once. There’s something to be said for feeling full of energy with a clear head, waking up bright and ready to take on the day!

A base for all

Below is our compilation of the perfect salad ingredients that will compliment almost any topping. Packed full of colour, crunch, vitamins and minerals, it's sure to keep you feeling happy, healthy, regular and vibrant, and is more than enough to satisfy your-5-a day! A real gut pleaser, remember all things health start from the gut and radiate outwards!

Ingredients

Prep time - 5-10 minutes
cook time - N/A
Serves - 1
Calories per serving - 90
Gluten free
Allergens: Celery

Ingredients

800g tinned tomatoes
235g tin red kidney beans – drained and rinsed
235g tin black beans – drained and rinsed
200g tin sweetcorn – drained
3 courgettes – thinly sliced
2 leeks – thinly sliced
5 spring onions – thinly sliced
2 onions, peeled and thinly sliced
3 peppers – cored and chopped into chunks
3 carrots – peeled and thinly sliced
2 sticks celery – chopped finely
2 chillies – deseeded and chopped
4 garlic cloves, peeled and finely chopped
3 teaspoons chilli powder
2 teaspoons sweet paprika
3 teaspoons ground cumin
3 teaspoons dried oregano
2 cloves garlic
1 tablespoon cocoa powder
Salt and pepper

Method

Serves 8
Cooking time 4-5 hours  
Prep time 20-30 minutes
Calories per serving 235
Gluten free - Allergens: celery

How to make an egg wrap base ready to roll up your favourite ingredients. For this you will need a good cast iron crepe pan, heated with a little extra virgin olive oil and/or some butter. The bigger the pan the better and we find that a 28cm diameter is perfect for the job and means you will be able to roll up your ingredients no problem.

Ingredients

2 Large eggs – whisked
Extra virgin olive oil
Butter
Pinch of salt and pepper

Method

1. Heat up your pan over a high heat and add the butter and oil.  
2. Crack the eggs into a bowl, add the seasoning and whisk well.
3. Add this mixture to the heated pan and allow to cook on the bottom until it starts to colour.
4. Finish under a hot grill to cook the top of the wrap, again until there is some colour to the egg.
5. When finished transfer to a plate resting on some kitchen towel to soak up any excess oils.
6. Put into the fridge to finish cooling.
7. This is a great way to batch cook; you can make multiples at a time and keep them in the fridge ready for you to fill when you need them.
8. They will last up to 5 days if kept refrigerated in an airtight container.

Prep time - 2 minutes
cook time - 2 minutes
Serves - 1
Calories per serving - 160
Gluten free
Allergens: Egg

 It's a healthy favourite that’s been passed from generation to generation as a cure for everything from a cold to a low mood. Nothing quite beats it when you’re feeling a little under the weather. Bone broth has many benefits and utilises every part of an animal, making it healthy and resourceful. Not only does it taste delicious, there really is something wholesome and restorative about it. Bones are any animal’s structural home on Earth. They quite literally hold us up and root us to every other part of our being. It makes sense then that when we need to go back to our roots and find some healing, a good old fashioned broth is the best way to go. Here’s why you should consider boiling up a broth in order to gain some serious health benefits:

Clears up gut issues

Bone Broth has been shown to assist those who suffer from leaky gut syndrome. It’s full of gelatin which helps to heal holes in the intestines and relieve symptoms of the illness. However, it’s not just those with a leaky gut who can benefit. The research suggests that the benefits on overall gut health are still significant in those without a specific gut weakness. The gut is crucial to helping the digestive system function properly in order to remove waste from the body, so it’s important that we look after it. All the more reason to treat yourself to a warming bone broth.

Skin Elasticity

Don’t bother heading to the cosmetic surgeon to keep you young - bone broth could be the answer! The collagen found in this delicious health food helps keep your skin looking young and fresh without the need of any procedures or products - magic!

Immunity

There’s no denying how natural it is to reach for bone broth when you’re feeling unwell and it’s not an accident that your body craves it. Your immune system is your own personal bodyguard and defends against any kind of dangerous cells found in the blood. Luckily, bone broth is made of some amazing amino acids which boost the immune system and keep it fighting disease.

Heal your joints

The older we get, the more important it is to protect our joints and bone broth does just that. The natural collagen found in bone broth which keeps us looking lovely, also helps to heal joints by building protein rich cushions that rest between our bones. Our joints often stiffen and become subject to jarring and discomfort as we get older, so it’s really important that we do all we can to ensure the joints have the lubrication that they need to move. Bone Broth is easy to make and amazingly healthy for you, especially if you feel a little weak or under the weather. It’s a healthy comfort food (and how many of those are there?!).

That wholesome feeling that you get whilst sipping on a broth is your body telling you that it’s doing great things for you! We recommend giving it a try and letting us know how you get on. Connect with us on Facebook or Instagram (@lifestylingkitchen) to share your bone broth story!

The term ‘Fermented Food’ can sometimes sound a little scary!

BUT, there’s no need to panic.  Most people consume fermented food without even realising. That cup of coffee you’re sipping on?  Fermented.  The sourdough bread you ate at brunch?  Also fermented.  And what about Chocolate?  You guessed it...fermented!

So, chances are that you’ve probably eaten them before and really enjoyed them.  However, this blog is all about the healthy fermented foods (sorry, we’re not going to tell you that chocolate is the new health food!)  Fermented foods can be added to any diet to aid digestion and contribute to a healthier lifestyle overall.  

What are they?

You’ll be surprised by the amount of foods that are fermented!  The great news is that most of these foods work fantastically with salads and can be added to any of our original salad options.  Great examples of healthy fermented foods are:

• Sauerkraut
• Unpasteurised Cheese
• Greek Yogurt
• Pickles
• Soy Sauce
• Kimchi
• Kombucha

Why are they so good for you? 

Fermented foods have been touched by the digestive gods.

This is because they go through a process of lactofermentation in which probiotic bacterias are created, which is great for the body.  Probiotics increase the amount of good bacteria in the gut which can reverse bowel disease and improve overall gut health.  Hence, these foods are amazing for your digestive system.  

Alongside this, lactofermentation generates enzymes in the body which aid digestion, as well as Omega-3 and B-vitamins which are crucial to overall health.  Not only do these little guys have incredible benefits for the gut, they are also able to decrease the amount of supplements that you need to take in order to maintain your overall wellness.

The research has also shown that they can even have an effect on your overall wellbeing.  Science has backed the idea that ‘gut feeling’ is real.  Serotonin is a neurotransmitter which is created in the gut and travels to the brain in order to make us feel good and in some cases not so good.  Fermented foods aid overall gut health, which in turn contributes to the creation of serotonin which makes us feel great.

They are amazingly healthy and come at a relatively low cost.  Unlike other health foods which might break the bank, they have been eaten for years across an array of cultures and have been hailed for their affordability and ability to stay fresh.  They last forever and are able to retain their nutrients, which has contributed to their popularity in the past.

Eat your pickles! 

There are loads of great ways to add fermented foods to your diet.  Maybe you want to try and make your own sourdough bread?  Or try fermenting your own vegetables?

If you’re not feeling so adventurous, don’t sweat it!  You can always head to the supermarket to source some pickles, Greek yoghurt and unpasteurised cheese which will make the perfect addition to any healthy diet.  Whatever you do, try and add a couple of portions of fermented foods into your diet over the next week and see if you notice any changes.  You could even order yourself a couple of salads and add fermented foods to help you get stuck in.

Don’t forget to get in touch if you have any questions or requests - we are always on hand to offer nutritional support, advice and encouragement.  Good Luck!