Quinoa Porridge with Raspberries

Your gut microbiome loves variety and a healthy, diverse gut microbiome is not only associated with good cardio-metabolic health, it also plays a role in regulating your mood and energy levels. All of these are key considerations when it comes to eating for PCOS and reducing risk factors. Mixing up your wholegrains, such as swapping oats for quinoa, is a great way to increase plant diversity and nourish your gut microbiome.

SERVES 2

600 ml (1 pint) milk

100 g (3½ oz) quinoa

½ teaspoon ground cinnamon

125 g (4 oz) fresh raspberries

2 tablespoons mixed seeds (pumpkin, hemp, sunflower, sesame, linseed)

1 tablespoon clear honey

Method

1. Bring the milk to the boil in a small saucepan. Add the quinoa and return the mixture to the boil, then reduce the heat to low, cover and simmer for about 15 minutes until three-quarters of the milk has been absorbed.

2. Stir the cinnamon into the pan, re-cover and cook for 8–10 minutes, or until almost all the milk has been absorbed and the quinoa is tender.

3. Spoon the porridge into 2 bowls, then top with the raspberries, sprinkle over the seeds and drizzle with the honey. Serve immediately.

Rocket & Goats’ Cheese Omelette

This herby, green omelette will set you up perfectly for the day ahead. It doesn’t take long to make, but the high protein content will keep you satiated and prevent dips later on, helping you take on whatever the day throws at you.

SERVES 4

12 eggs

4 tablespoons milk

4 tablespoons chopped mixed herbs, such as chervil, chives, marjoram, parsley and tarragon

2 tablespoons olive oil

125 g (4 oz) soft goats’ cheese, diced small handful of baby rocket leaves

salt and pepper

Method

1. Beat the eggs, milk and herbs together in a large bowl along with some salt and pepper.

2. Heat the olive oil in an omelette pan, then swirl in a quarter of the egg mixture. Cook over a medium heat, forking over the omelette so that it cooks evenly.

3. As soon as the omelette is set on the underside, but still a little runny in the centre, scatter a quarter of the cheese and a quarter of the rocket leaves over one half of the omelette. Carefully slide the omelette on to a warmed serving plate, folding it in half as you go. For the best results, serve immediately.

4. Repeat to make 3 more omelettes and serve each individually. Alternatively, keep warm in a moderate oven and serve together.

Boston Baked Beans

Beans are a great PCOS staple due to their fibre content. Because of all the fibre, the sugars in the beans are digested more slowly, creating a sustainable release of energy. Instead of grabbing a can of baked beans from the supermarket, spend a little longer in the kitchen and make your own!

SERVES 4

2 tablespoons olive oil

1 large red onion, finely chopped

4 celery sticks, finely chopped

2 garlic cloves, crushed

400 g (13 oz) can chopped tomatoes

300 ml (½ pint) vegetable stock

2 tablespoons dark soy sauce

4 teaspoons Dijon mustard

2 x 410 g (13½ oz) cans mixed beans, drained and rinsed

4 tablespoons chopped flat leaf parsley toasted sourdough, to serve

Method

1. Heat the oil in a heavy-based saucepan. Add the onion and cook over a low heat for 5 minutes, or until softened. Add the celery and garlic and continue to cook for 1–2 minutes.

2. Add the tomatoes, stock and soy sauce and bring to the boil, then reduce the heat to a fast simmer and cook for about 15 minutes, or until the sauce begins to thicken.

3. Add the mustard and mixed beans and cook for a further 5 minutes, or until the beans are heated through. Stir in the chopped parsley and serve on toast.

Taken from: The PCOS Recipe Book by Megan Hallett. Published by Hamlyn.

Photography: Lis Parsons – omelette; William Shaw – porridge, beans

The post Three of The Best PCOS Breakfast Recipes To Start Your Day Right appeared first on Hip & Healthy.

“This hot chocolate has become a little daily ritual for me. It tastes gorgeous, but it also gives me something extra — the collagen helps support my skin and joints, and the raw cacao gives me a lift when my energy or mood dips. During menopause, you really notice the difference when you add in things that support your body, and this is such an easy, delicious way to do it.” Lisa Snowdon

Raw cacao provides minerals and mood support, whilst collagen adds protein and benefits skin, hair, and joints — making this more than a cosy drink. It’s a genuinely functional treat. It is naturally low in sugar and contains magnesium and iron, which are excellent for supporting energy, mood and relaxation. It also has antioxidant properties that help keep skin bright and healthy. 

Collagen levels naturally drop during perimenopause and menopause. Adding Correxiko Marine Collagen provides easily absorbed peptides that support skin firmness, joint comfort, hair strength and gut health. It blends smoothly into warm drinks, making it an effortless daily supplement for beauty and wellbeing. 

Lisa’s Collagen Hot Chocolate Recipe

Ingredients

• 1 cup milk of your choice (dairy, plant-based or goat’s milk)
  
• 2 tablespoons Correxiko Marine Collagen (this collagen is unflavoured and mixes perfectly with the cocoa to make a creamy drink)
  
• 2 heaped teaspoons raw cacao
  
• Optional: honey or agave
  

Method

1. Warm your milk gently on the hob.
   
2. Add 2 x tablespoons of Correxiko marine collagen powder and whisk until dissolved
   
3. Stir in 2 x heaped teaspoons of raw cacao
   
4. Sweeten lightly, if desired.
   
5. Whisk again until creamy and well combined.
   

Serve warm. It’s rich, chocolatey and takes only a couple of minutes — ideal for mornings, afternoons or anytime you want a nourishing, midlife-friendly treat. I have been making this drink with Correxiko marine collagen for years, and I love it. It’s such an enjoyable and super simple way to experience the benefits of collagen, and it tastes so good.

The post Lisa Snowdon’s Collagen Hot Chocolate Recipe to Boost Mood and Glow appeared first on Hip & Healthy.

SHAKSHUKA with greens, lentils & feta

I love anything that I call ‘one-and-done’, by which I mean it uses just one pan to cook and serve. The base of this shakshuka is lentils, which bring such substance to the dish. You can add any greens; I’ve suggested chard, but spinach, cavolo nero or kale are great, too. It’s a fantastic sharing dish for when you’ve got a full house: just pop it in the centre of the table with a pile of toast and it keeps everyone going for the day. The perfect brunch.

SERVES 4

1 tablespoon olive oil

1 onion, finely sliced

3 garlic cloves, crushed

1 tablespoon smoked paprika

1 teaspoon ground cumin

1 tablespoon harissa paste

10 chard stems, leaves and stalks roughly chopped

2 small courgettes, coarsely grated

400g (14oz) can of green or brown lentils, drained and rinsed

Finely grated zest of 1 lemon

500ml (18fl oz) hot vegetable stock

4 large eggs

100g (3½oz) feta cheese, crumbled

1 tablespoon chopped flat leaf parsley leaves

Sea salt flakes and freshly ground black pepper

Sourdough toast, to serve (optional)

Method

1. Preheat the oven to 180°C fan (400°F), Gas Mark 6.

2. Set a shallow flameproof casserole or large frying pan over a medium heat and add the olive oil. Once the oil has warmed, stir in the onion and garlic. Reduce the heat to low and allow to cook for 5 minutes, stirring occasionally. Stir in the paprika, cumin and harissa paste and cook for a further minute.

3. Add the chard and courgettes, stir, then cook for 5 minutes to wilt the greens. Next, stir in the lentils, lemon zest and hot stock. Bring to a simmer, stirring occasionally and seasoning with salt and pepper.

4. Make 4 wells in the pot with the back of a spoon and crack an egg into each. Cook until the whites are set but the yolks are still runny, about 8 minutes.

5. Scatter the crumbled feta and parsley on top, then serve, with toasted sourdough, if you like.

INSTANT BENTO NOODLES

This is so fun! For all of us who lead busy lives and need a lunch on the go, here is a recipe that will be so useful. All you need to cook it at work is a kettle. I switch out the vegetables for whatever I have, as it’s great for using up leftover greens, peppers, mushrooms, tomatoes, green beans and so on. I’ve specified using brown rice noodles here. That’s because I’ve recently been moving more towards eating nutritious whole grains, such as brown rice and wholewheat couscous, rather than their refined equivalents, as well as using more wholemeal and less white flour in my baking. You can, of course, use any noodles you prefer, or that you have in the house.

SERVES 1 BUSY PERSON

50g (1¾oz) nest of noodles, ideally brown rice noodles

½ carrot, peeled and cut into thin matchsticks

1 spring onion, sliced

4 spears of purple-sprouting broccoli, halved lengthways

50g (1¾oz) greens – spinach, chard or kale – coarse stems removed, leaves finely sliced

Pinch of chilli flakes

2.5cm (1-inch) piece of root ginger, peeled and grated

1 tablespoon chopped flat leaf parsley leaves, or coriander leaves

1 tablespoon miso paste

1 tablespoon toasted sesame oil

METHOD

1. Place the brown rice noodles, slightly broken, in an airtight lunch box or glass jar, or whatever you have. The only important thing is that you want it to be leak-proof for this.

2. Add the prepared vegetables, chilli flakes, ginger, herbs, miso paste and sesame oil. Close the box or jar.

3. When you are ready to eat the bento noodles, pour in enough boiling water to just cover the veg and noodles. Place the lid back on and leave to steam for 5 minutes, giving it a good shake every minute, then dig in!

BEETROOT-CHOCOLATE CUPCAKES WITH COCONUT ICING

MAKES 12

If you’ve never tried a beetroot-chocolate cake, then you are in for such a treat! The beetroot brings a delicious moist texture and the cakes are majestically rich and deep in flavour, while remaining very light in texture. Topped with the exotic coconut icing, these are complete heaven!

300g (10½oz) cooked beetroot, peeled and cut into chunks

230g (8oz) pitted dates, chopped

115g (4oz) unsalted butter, melted

1 tablespoon tamari

2 teaspoons vanilla extract

85g (3oz) cacao powder

4 eggs

FOR THE ICING

165g (5¾oz) full-fat cream cheese

50g (1¾oz) coconut cream

2 tablespoons maple syrup

METHOD

1. Preheat the oven to 170°C fan (375°F), Gas Mark 5.

2. Blend the beetroot in a food processor with the dates, melted butter, tamari and vanilla extract until smooth.

3. Add the cacao, then the eggs (adding them at the end helps stop the cacao travelling up the sides of the machine). Blend until smooth and creamy.

4. Line a 12-hole muffin tray with paper muffin cases and transfer the mixture into the cupcake cases. These don’t rise and puff up, so fill them almost to the top.

5. Bake for 17–19 minutes. The cakes are ready when still slightly soft in the middle and will firm up as they cool. Cool on a wire rack, then transfer to the refrigerator.

6. To make the icing, whisk all the ingredients together and place in the refrigerator for at least 30 minutes to thicken up.

7. Now spoon the icing on the cupcakes and eat. Pure bliss!

VEGGIE-VIBES POWER BOWL

SERVES 2

When I am feeling overworked and not taking the best care of myself, I make this salad in a big batch, to keep me going (it lasts three days in the refrigerator). When I fuel my body with fresh vegetables and proteins, I feel the difference after a few days, both physically and mentally.

2 beetroot, cooked, peeled and grated or julienned

2 carrots, peeled and grated or julienned

6 large chard leaves (or use kale, spinach or cavolo nero) finely chopped, all leaves chopped

10 broccoli florets, or spears of purple-sprouting broccoli, either slim or halved lengthways

400g (14oz) can of chickpeas, drained and rinsed

1 tablespoon roughly chopped flat leaf parsley leaves

1 tablespoon torn or whole mint leaves

FOR THE LEMONY DRESSING

Finely grated zest and juice of 1 lemon, plus lemon wedges to serve

1 teaspoon Dijon mustard

1 teaspoon honey

100ml (3½fl oz) extra virgin olive oil

Sea salt flakes and freshly ground black pepper

METHOD

1. Place all the ingredients for the lemony dressing in a large mixing bowl and whisk together, seasoning well.

2. Tip the prepared beetroot, carrots, chard or other greens, broccoli, chickpeas and herbs into the mixing bowl with the dressing. Season with salt and pepper and toss well, then serve, with lemon wedges on the side.

The post Clodagh McKenna’s Happy Cooking Recipes That You’ll Love (think bento noodles and beetroot cupcakes)… appeared first on Hip & Healthy.

Kit: Clip-top jar or a pair of tessellating tubs
(Use a vessel that matches your cabbage weight — e.g. 1kg cabbage needs at least a 1L / 34fl oz jar.)

Ingredients:

    • White cabbage

    • Natural sea salt (2% of cabbage weight)

First, assess your cabbage. If it’s dense and heavy, it’s fresh and moist — ideal. If it feels dry or light, refresh it by soaking in a bowl of water for a few hours to help it rehydrate before slicing.
For the best texture, slice the cabbage as finely as possible — the thinner the cut, the juicier and crisper the finished kraut. A Japanese mandolin set to fine is ideal, but a Y-shaped peeler works surprisingly well. 

Quarter the cabbage, keeping the stem intact, and shred directly into a bowl set on scales. Slice any remaining pieces thinly with a knife and compost any woody core. Note the total cabbage weight to calculate your salt — close to 2% of its weight (for example, a 1.4kg cabbage will need about 28g sea salt).

Sprinkle the salt evenly through the cabbage. Within minutes, moisture will start to draw out and create the brine. Now roll up your sleeves and massage the cabbage firmly for about 5 minutes — really press, squeeze, and knead until it releases plenty of liquid. When pressed in your hands, a clump should drip with its own brine. Gather any stray pieces back into the bowl.

Check if the cabbage can submerge under its brine with a firm push of your hand. If so, you have enough liquid for a good fermenting environment. Over the next few hours, more brine will develop naturally as the salt continues its osmotic work.

Taste at this stage — it should be salty, perhaps a bit mustardy, from sulphur compounds reacting. The saltiness will mellow as fermentation produces lactic acid, giving balance and tang later.

Pack the sliced cabbage tightly into your chosen vessel.

    • If using tessellating tubs: flatten the surface, clean the sides, and weigh down with a lidded jam jar filled with water.

    • If using a jar: leave 2.5cm / 1 inch headspace for bubbling. 

Add fermenting weights if you have them, or cover with cling film to keep the cabbage submerged.

Set the vessel in a tray to catch any leaks. 

Over the next few days, check the temperature, watch for bubbles, and ensure the cabbage stays below the brine.

Spiced sauerkrauts

Now that you have made your first batch of sauerkraut, we encourage you, for your second sauerkraut batch, to experiment with adding a single spice: add 1 teaspoon per kilo of cabbage of either of the following tried-and-tested favourites: allspice, aniseed, celery seed, cardamom, caraway, coriander seed, cumin, fennel, juniper, lovage, mace, mustard, nigella seed, nutmeg, peppercorn, sumac.

Sauerkraut can be a canvas for so many flavour experiments. Blends of spice that are epic in sauerkraut include: black garlic and dulse (seaweed), cumin and dried apricot, nutmeg and saffron, coriander seed and orange zest. In essence, sauerkraut is fermented cabbage, but the lesser-starchy roots (carrots, beetroot, celeriac, daikon, parsnip, jicama, Jerusalem artichokes and swede) make happy additions to a cabbage ferment.  Sometimes, they are a little low in moisture to create enough brine from within, so keeping two-thirds of the weight as cabbage is a good
solution.  If you have a veg box, this can add a great route to using more of it.

Published by Do Books: https://thedobook.co/products/do-ferment-gut-boosters-and-foods-that-fizz?Format=Paperback

The post How To Make Sauerkraut appeared first on Hip & Healthy.

SERVES 8

Ingredients:

2 1/2 cups (260 g) super-fine blanched almond flour

3/4 cup (75 g) finely shredded unsweetened coconut

1 teaspoon baking powder

1/2 teaspoon baking soda

3/4 teaspoon pink salt

4 large eggs, room temperature (see Note)

2 tablespoons melted coconut oil, plus extra for greasing

2/3 cup (210 g) pure maple syrup

11/2 teaspoons almond extract

5 oz (142 g) coarsely chopped dark chocolate (see Note)

1/2 cup (62 g) sliced almonds, for the topping

Method

Preheat oven to 350°F. Grease a 9-inch (23-cm) nonstick springform pan and line the bottom with a parchment paper round. In a medium mixing bowl, whisk together almond flour, coconut, baking powder, baking soda, and salt, breaking up any lumps. Add the eggs, coconut oil, maple syrup, and almond extract and whisk until the ingredients are well combined and the batter is smooth.

When you get to the chocolate, swap your whisk for a rubber spatula and fold the chocolate into the batter until it’s evenly distributed. Pour the batter into the springform pan and spread it toward the edges. Tap the pan on the counter to level the batter. Sprinkle the sliced almonds evenly over the top, with the goal of covering all the batter. Bake on the centre rack for 30 minutes. Cool before transferring to a serving plate.

The post Coconut-Almond Snack Cake and Dark Chocolate Chunks appeared first on Hip & Healthy.

This hearty beef dish, paired with your favorite vegetable mash, is as simple as it is comforting. It fills your home with the warm, inviting aroma of French onion soup and provides essential nutrients that can be lacking if red meat isn’t part of your regular rotation. Low-effort yet high-volume, it’s a meal you can enjoy for several days in a row or freeze for a quick, satisfying dinner down the line.

Savory French Onion Beef

SERVES 10

Ingredients:

1/2 red onion, thinly sliced on a mandoline (see Note)

1 yellow onion, thinly sliced on a mandoline (see Note)

10 garlic cloves, minced

1 tablespoon pink salt

1 tablespoon apple cider vinegar

4 lbs (1.8 kg) boneless beef chuck roast, twine removed

Chopped chives, for garnish (optional)

Maldon flake salt, for sprinkling

Vegetable mash of choice, to serve

Method:

Combine all ingredients, except chives and flake salt, in a slow cooker in the order listed, with the chuck roast sitting on top. Cover, set it to high, and cook for 3 hours.

Use a pair of tongs to flip over the roast, then cook for another 3 hours.

Using 2 forks, break roast into smaller chunks so it will cook evenly and absorb all the other flavors. Cook for another 2 hours.

This creamy cauliflower mash is a righteous stand-in for mashed potatoes. Simmering the cauliflower in coconut milk – instead of boiling in water and pouring it away – preserves its nutrients.

Garlic Mashed Cauliflower

SERVES 6–8

Ingredients:

2 large heads of cauliflower, finely chopped

1 (13.5-oz/400-ml) can full-fat, additive-free coconut milk

3 large garlic cloves, roughly chopped

2 teaspoons pink salt, plus extra to taste

Maldon flake salt, for sprinkling

Chopped chives, for garnish

Method:

In a stockpot, combine cauliflower, coconut milk, garlic, and pink salt. Cover and bring to a boil. Reduce heat to medium-low and gently simmer for 20 minutes, until cauliflower is very tender. Remove from the heat, uncover, and allow it to sit for 10 minutes so the excess moisture can evaporate.

Transfer the mixture to a food processor and process until smooth. (Alternatively, you can use an immersion blender for a denser, silkier purée.) Season to taste with more pink salt.

Transfer to a serving bowl, then sprinkle with flake salt and chives.

Excerpted from In Good Health: Uncomplicated, Allergen-Aware Recipes for a Nourished Life © 2025 by Rachel Riggs. Reproduced with the permission of Figure 1 Publishing.

Photography by Colin Price and styled by Marian Cooper Cairns.

The post Savory French Onion Beef and Garlic Mashed Cauliflower appeared first on Hip & Healthy.

Tahini-Charred Cauliflower with Dates + Mint

SERVES 4

INGREDIENTS

Sauce

1/3 cup (80 g) well-stirred tahini

1 large garlic clove, grated

1/4 teaspoon Aleppo pepper (optional; see Note)

3/4 teaspoon pink salt

Cauliflower

1 large head of cauliflower, cut into small florets

1 lemon

Handful of mint leaves, torn in half

Handful of dill, torn into smaller bits

4 Medjool dates, pitted and chopped (see Note)

Maldon flake salt, for sprinkling

METHOD

Sauce Combine all sauce ingredients in a small bowl and mix well. This can be made in advance so the flavours have a chance to mingle, but don’t refrigerate because it needs to be pourable.

Cauliflower Position a rack in the top third of your oven. Preheat oven to 500°F. Line a rimmed baking sheet with parchment paper.

Place cauliflower florets in a large mixing bowl, then drizzle with tahini sauce. Using a rubber spatula, toss for 3 minutes, scraping from the bottom and turning the bowl, until it’s all well coated. Place florets on the prepared baking sheet, spreading them out with as much space as possible. Bake for 20 minutes, until charred and tender but not mushy. Remove from the oven and let the cauliflower cool for 5 minutes. Transfer it to a platter.

Using a Microplane, grate a dusting of lemon zest over cauliflower. Cut lemon in half, then add a light squeeze of juice. Top with mint, dill, and dates. Sprinkle with flake salt. Serve warm or at room temperature.

NOTES
If you are avoiding nightshades, omit the Aleppo pepper. Choose the drier, firmer dates from the package to use here, as they are less likely to stick together once chopped.

Excerpted from In Good Health: Uncomplicated, Allergen-Aware Recipes for a Nourished Life © 2025 by Rachel Riggs. Reproduced with the permission of Figure 1 Publishing. Photography by Colin Price and styled by Marian Cooper Cairns.

The post Tahini-Charred Cauliflower With Dates and Mint Recipe from In Good Health appeared first on Hip & Healthy.

SLOW-COOKED LAMB SHOULDER IN ROGAN JOSH SAUCE (LAAL MAAS)

This dish is very special to me as it is based on a recipe I used in the final of MasterChef UK. It brings back many fond memories! Rogan josh sauce is very famous in the north of India. Rogan means colour, and traditionally the recipe uses the vibrant colour of kashmiri mirch (very close to smoked paprika) and dried red-hot chillies instead of using tomatoes or onion. Therefore, I won’t call my recipe authentic by any means, but I can say for sure that it did get me some very good comments from the judges. Let’s see what your verdict is when you cook this recipe!

Serves 4

1.5–2kg (3lb 5oz–4lb 8oz) bone-in lamb shoulder joint (at room temperature)

3 tbsp ghee

2 black cardamom pods, crushed

2 cinnamon sticks

½ tbsp black peppercorns

500g (1lb 2oz) white onions, finely chopped

2 tsp salt

2 tbsp Ginger Garlic Paste (see page 159)

2 tbsp smoked paprika

1 tsp ground coriander

1 tsp ground cumin

200ml (7fl oz) Greek-style yoghurt

600ml (21fl oz) lamb or chicken stock

2 tbsp double (heavy) cream

1 tsp ground fennel seeds

½ tsp Garam Masala (see page 155)

1 tsp finely chopped fresh peeled ginger

1 tbsp chopped fresh coriander (cilantro)

100ml (3½fl oz) beetroot (beet) juice

TO GARNISH

2 tbsp chopped fresh coriander (cilantro)

5cm (2in) piece of fresh ginger, peeled and cut into thin matchsticks/julienne

METHOD

1. Preheat the oven to 200°C/180°C fan/400°F/Gas 6.
2. Using a paring knife, make deep incisions in the lamb shoulder joint and trim off any excess fat.
3. Heat the ghee in a large, ovenproof casserole (with a lid) and add the cardamom, cinnamon sticks and peppercorns. Then add the lamb shoulder and sear on all sides over a high heat for about 10 minutes. Remove the seared lamb to a plate and set aside.
4. In the same casserole, in the residual fat, cook the onions and salt over a medium heat for about 3–5 minutes, or until golden brown, then add the Ginger Garlic Paste and cook for 2 minutes.
5. Return the lamb to the casserole, along with the smoked paprika, coriander and cumin and cook for another 2–3 minutes. Then turn the heat to low and gradually whisk in the yoghurt. Do not add all the yoghurt at once over a high heat, otherwise it will split.
6. Stir in the stock and cover with the lid or seal tightly with foil. Cook in the oven for 2½ hours.
7. Remove the casserole from the oven, carefully remove the lid/foil and mix well. At this stage, the sauce will be nice and smooth as the onions will have totally disintegrated. Taste the sauce, adjust the seasoning and place the casserole on the hob (stove) over a low heat.
8. Stir in the cream, ground fennel seeds, Garam Masala, ginger, fresh coriander and beetroot juice. Let it simmer for another 10 minutes, occasionally basting the lamb while it simmers. Remove from the heat and allow to rest for 15–20 minutes.
9. Serve warm, garnished with fresh coriander and fresh ginger julienne. This goes so well with plain rice or Jeera Rice, or Naan Bread. Remember to pair it with Mixed Salad and Raita.

Easy tip

You can cook this dish in a pressure cooker (in half the time – refer to your model’s manual) or in a covered pan over a low heat on the hob (cover and cook for the same time as the oven method, over the lowest heat, adding a splash of water as the cooking time goes on, so it doesn’t dry out).

Easy swaps

Swap out the lamb for a fatty pork or venison joint such as shoulder. You can skip the beetroot juice or add a little red food colouring instead, if you like.

LEMON RICE

The use of a few ingredients like mustard seeds and curry leaves can instantly transport you from north India to south India. That’s the power and magic of this recipe. You end up making something very light and refreshing, which can be enjoyed with any curry or lentil dishes or even on its own. The nuttiness from the peanuts with the tang of lemon works wonderfully with fluffy rice. Well, if we can drizzle lemon juice over cakes, then why not rice? But I know it may sound a bit strange if you have never heard of this before!

Serves 4

3 tbsp oil

1 tsp yellow mustard seeds

A pinch of asafoetida (hing)

1 tbsp dried yellow lentils (moong)

4 tbsp raw peanuts (with red skin on)

3 dried red chillies

2 tbsp curry leaves

1 tsp salt

½ tsp ground turmeric

2 tbsp lemon juice

500g (1lb 2oz) cooked plain white rice, cooled

THE METHOD

1. In a saucepan (with a lid), heat the oil over a medium heat, then add the mustard seeds and asafoetida. Once the seeds start sputtering, add the dried lentils and cook for a minute until they become light brown in colour.
2. Add the peanuts and whole red chillies and cook over a low heat for 3–4 minutes, until the peanuts are crispy.
3. Now add in the curry leaves, let them sizzle for a few seconds, then add the salt and turmeric and mix well.
4. Tip in the lemon juice, mix well and then immediately add the fluffed-up cooked rice. Mix well and add a splash of water. Make sure that the peanut masala is thoroughly mixed with the rice.
5. Cover the pan and let it cook over a very low heat for 5 minutes. Remove from the heat and let it rest for another 5–10 minutes.
6. Serve hot with any curry or lentil dishes, or just serve on its own. Onion Tomato Chutney (see page 163) or coconut chutney goes really well with this rice.

Easy swap
Swap out the white rice for cooked couscous or bulgur wheat.

RED LENTIL SOUP (DAAL SHORBA) p. 114

This is the perfect recipe for when you feel a bit under the weather. It’s earthy and so warm and comforting, almost like a mother’s hug in a bowl. Irrespective of the season, I am sure it will bring some sunshine to your day. It’s amazing how simple, humble ingredients can create such magical dishes. In my own experience, the most memorable dishes I have ever tasted were indeed uncomplicated and easy on the pocket!

Serves 4

200g (7oz) dried split red lentils

2 tbsp oil

4 garlic cloves, crushed

200g (7oz) white onions, chopped

200g (7oz) carrots, peeled and diced

2 vegetable stock (bouillon) cubes

1 tsp salt

½ tsp ground cumin

1 tsp dried mixed herbs

½ tsp smoked paprika

1 x 400g (14oz) can of chopped tomatoes

1 litre (35fl oz) boiling water

2 tbsp lime juice

TO SERVE

Extra virgin olive oil

Crumbled feta cheese

Chopped fresh parsley

Toasted sourdough, to serve

THE METHOD

1. Wash the lentils, then leave to soak in a bowl of cold water for 15 minutes and then drain in a sieve (strainer).
2. Heat the oil in a large pan (with a lid) over a medium heat and add the garlic. Cook for a minute until it begins to colour.
3. Add the onion, carrots, crumbled stock cubes, salt, cumin, dried herbs and smoked paprika. Increase the heat and keep stirring until the spices start sticking to the bottom of the pan.
4. Immediately add the tomatoes to deglaze the pan and then tip in the drained lentils and the boiling water.
5. Bring to the boil, then reduce the heat, cover and simmer for 15–20 minutes. Keep an eye on the pan and stir once or twice as these lentils produce a lot of froth which might cause a spill.
6. Check if the lentils are fully cooked and feel nice and tender when you touch them. If not, then keep simmering for another few minutes.
7. Remove the pan from the heat and carefully blitz the mixture with a stick blender for a smooth consistency. Stir in the lime juice and adjust the seasoning to taste.
8. Serve the soup in bowls. Drizzle each portion with a little olive oil and garnish with some crumbled feta and chopped parsley. Serve warm with toasted sourdough.

Easy swap

Swap out the dried split red lentils for dried yellow lentils.

The post Indian Made Easy: Our Three Favourite Healthy Recipes appeared first on Hip & Healthy.

I have only recently found affection for the aubergine. Perhaps it was because they were often rather bitter, although most growers now breed this out. More likely, it was because I had only ever eaten them in rather unimaginative ways, as a miscellaneous mush. Once you get your head around their anatomy, you can then truly get excited by their versatility. This recipe was inspired by a very special tapas bar we visited in Barcelona. The aubergines had been deep-fried and were crisped to perfection. They were doused in honey and sprinkled with herbs, one of the most joyous ways I have ever eaten them. We asked for  thirds.

INGREDIENTS:

3 small/medium red onions

2–3 aubergines

4 tablespoons extra virgin olive oil

flaky sea salt

For the dressing

200ml (7fl oz) extra virgin olive oil

5 tablespoons balsamic vinegar

2 garlic cloves, crushed to a paste

To serve

2 tablespoons roughly chopped walnuts

2 tablespoons pumpkin seeds

2 tablespoons sunflower seeds

1 small bunch of parsley, roughly chopped

a few sprigs of thyme

4 tablespoons fresh goat’s curd

2–3 tablespoons local runny honey

a drizzle of extra virgin olive oil

METHOD

Fire up your barbecue ready for two-zone grilling so that you can cook directly and indirectly – simply light charcoal on one side of your barbecue and leave the other side of the grill fire-free. This gives you heat flexibility and instantly puts you more in control of the fire. Make sure your fire has settled down to glowing embers; a nice steady heat, nothing too fierce.

Wrap the onions tightly in foil and throw them into the coals of the fire. Leave to roast in the embers for around

30–40 minutes. Using tongs, remove the onions, peel off the foil and leave to cool slightly.

Slice the aubergines into strips, then lightly prick the flesh with a fork. Cover with a generous amount of olive oil and a good pinch of sea salt. Using tongs, carefully lay the aubergines over the grill and cook for about 2–3 minutes, or until they have become tender and lightly charred. Once cooked, move to the back of the barbecue where they can keep warm.

In a clean jam jar, combine the olive oil, vinegar and crushed garlic. Twist on the lid and give the dressing a good shake.

The red onions should now be cool enough to handle. Remove the tough outer skin, then slice the flesh into quarters.

Arrange the onion quarters on a platter. Drape the aubergines over them and drizzle with the dressing, allowing the flesh to really soak it up. Serve sprinkled with the nuts, seeds and herbs, then dollop on the goat’s curd. Finish with a generous drizzle of runny honey and some really good olive oil.

The post Grilled Aubergines with Honey, Goat’s Curd, Herbs & Seeds appeared first on Hip & Healthy.

What Is a Cortisol Cocktail?

Despite the name, a cortisol cocktail has no alcohol. It’s a morning drink designed to support your adrenal glands and help your body manage cortisol, the hormone that spikes naturally in the morning to wake you up.

Cortisol is essential but when your body is under chronic stress, it can stay elevated for too long, leading to fatigue, anxiety and sugar cravings. A cortisol cocktail is intended to nourish the body and help regulate cortisol levels naturally, especially for people dealing with burnout, adrenal fatigue or blood sugar instability.

What’s In It?

The original version typically includes:

• 4 oz (120 ml) orange juice
  (Rich in vitamin C + natural sugars to stabilize blood sugar)
  
• 1/4 tsp sea salt
  (Supports adrenal function and electrolyte balance)
  
• 1/4 tsp cream of tartar or potassium powder
  (High in potassium, another adrenal-supporting mineral)
  

Optional add-ins:

• Collagen peptides
  
• Magnesium glycinate
  
• Aloe vera juice
  
• Coconut water
  
• Ashwagandha or adaptogens (if approved by your practitioner)
  

When Should You Drink It?

Usually first thing in the morning ideally before caffeine or breakfast to:

• Rehydrate after sleep
  
• Stabilise blood sugar
  
• Gently wake up your adrenal system

Some people also sip it mid-afternoon when cortisol naturally dips and fatigue sets in.

Does It Actually Work?

Anecdotally, many people report:

• Less caffeine dependency
  
• Better energy throughout the day
  
• Reduced brain fog
  
• Improved stress response

However, scientific research on “cortisol cocktails” specifically is limited. The ingredients themselves, like vitamin C, potassium, and electrolytes, are proven to support adrenal health and hydration, but results will vary based on your diet, stress levels, and overall health.

 Who Might Benefit:

• People with burnout or adrenal fatigue
  
• Women with hormone imbalances (especially around perimenopause)
  
• Anyone with energy crashes or blood sugar dips in the morning
  

A Few Important Things To Note:

• If you’re diabetic or have any other health condition, always consult a doctor.
• This is not a cure-all – it works best alongside a healthy diet, good sleep, and stress management.
  

The post Cortisol Cocktails: What Are They + How to Make One appeared first on Hip & Healthy.