Tina's Kitchen Recipe Collection
This is a recipe book of all the most popular items on the menu at Tina's:
Order via this website here, or contact me directly to arrange alternative collection/delivery options, wholesale prices and practitioner deals.
This is a recipe book of all the most popular items on the menu at Tina's:
- Protein bits
- Salads and dressings
- Stews
- Cakey things
Order via this website here, or contact me directly to arrange alternative collection/delivery options, wholesale prices and practitioner deals.
I've written a couple of other recipe books. The Friendly Vegetable Book is now out of print, but you can download a pdf copy below. PLEASE NOTE: when I wrote this book it recommended vegetable oils, which I would not recommend now - please swap all oils used for Olive Oil, Butter, Lard, Animal fat or Coconut Oil.
| friendly_vegetable_book.pdf |
The recipe booklet pictured below costs £6 and incorporates nutritional advice as well as lots of simple recipes and meal ideas, including packed lunches, breakfasts and one pot wonders. You can buy from me by emailing; there is a £1.90 p&p charge, which is waived if you collect or live in Lewes. Contact me on 01273-483501 or email [email protected].
Gluten free pastry:
130g ground almonds
30g ground flax (linseed) seeds
pinch salt
70g coconut oil or butter
1 egg
Make as normal pastry, rubbing the coconut oil/butter into the ground almonds, flax and salt, until it resembles fine breadcrumbs. Mix the egg in, press it all together, and use as normal.
Slightly more healthy "Millionaire's Shortbread" (also gluten free)
To the pastry mix above, add 30g dessicated coconut, 1 tsp vanilla essence and a dessertspoon of maple syrup, and mix well. I have used less maple syrup with good results - you could even skip it all together.
Grease an 8"x8" baking tray and press the pastry mixture into it.
Bake in the oven, at 180C, for 20 minutes. Check after 15 if you have a hot oven. It needs to be golden brown.
Remove and allow to cool. Meanwhile, in a saucepan, gently warm the following:
130g tahini (I have also used cashew butter, which is delicious)
60g maple syrup (to taste) - again, you can use less, about 30g is fine
75g coconut oil or butter (I find butter delicious)
1/2 tsp salt
1 tsp vanilla essence
When everything has melted, stir it all together and pour over the pastry mix. Chill in the fridge until no longer warm.
Melt about 100g dark (70% minimum) chocolate and spread over the top. Allow to cool again, then it's ready!
If you want to try no sugar, melt some creamed coconut (the stuff in a bag - just put an unopened bag into a bowl and cover with boiled water for about 20 minutes) mix with cashew, hazelnut or almond butter, and skip the maple syrup. The creamed coconut is quite sweet, and as it cools it will firm up.
Thai Style Fish Soup
Thai Style Fish Soup
- Coconut Oil
- 1 onion per person
- Leeks – ½ to 1 per person
- Green peppers (optional)
- Grated fresh ginger – 1tsp per person, or more
- 1 clove garlic per person
- 1 green chilli
- Water – ½ pt per person
- Block of creamed coconut
- Thai green curry paste
- Fresh coriander and/or parsley
- Fresh or frozen spinach
- Stock powder/cube – Knorr fish cubes are good, or Marigold bouillon
- Fish – for a simple soup, 100-150g of white fish per person; for a more ‘special’ soup, use monkfish plus prawns, mussels and other seafood.
Gently fry the onions and leeks in a dessertspoon of coconut oil.
Add the peppers, chilli and garlic, and cook gently until beginning to soften.
Add the water and stock cube or powder, to taste, and bring to a gentle boil.
Add the creamed coconut – about 50g per person (more if you like). It’s easiest to cut into slivers, put into the liquid and stir until it has all melted.
Add a dessertspoon of green Thai curry paste per person.
At the last minute, add the fish and spinach. It takes 2-5 minutes, depending on the size of the pieces and the type of fish.
Stir briefly, add the chopped fresh herbs and serve.
Courgette Frittata
Ingredients:
1 medium courgette per 2 people (yellow and/or green)
1 medium onion per person
Good sized bunch of parsley or other fresh herbs
2 eggs per person
Freshly grated nutmeg
Freshly ground pepper
Optional extras:
Cheese
Tomato
Other vegetables
Ham
Anchovies
There are two ways of cooking this frittata – in the oven (heat to 160C/gas 4) or in a frying pan.
Grease a flan dish or other shallow dish well with butter or olive oil if you are cooking this in the oven.
Grate the courgette.
Place in a colander and mix with ½ tsp salt.
Leave to drain over a bowl for 10-15 minutes.
At the end of this time, squeeze the courgettes hard to get out as much moisture as possible.
Meanwhile, chop a couple of medium sized onions and a good handful of parsley.
Grate the cheese or chop any other ingredients you are using.
Mix the drained courgette (no need to rinse), onion, parsley and any other vegetables together, taste and add more salt as necessary.
Add the eggs, lightly beaten, and add a good grating of nutmeg.
Pour the mixture into the dish, lay on top any additional vegetables, eg sliced tomatoes or mushrooms, and bake in the oven for 20 minutes.
It is cooked when the egg is solid all the way through, and lightly browned.
If using a frying pan, heat some oil or butter gently and fry the onions until translucent, then add the courgette and stir around before adding the eggs and seasoning. Continue cooking as you would an omelette.
This dish is best served warm or cold, rather than hot from the oven.
Serve it with a generous salad, or have it cold as part of a packed lunch or a quick breakfast on the go.
Aubergine pate
This can be served as a vegetable dish instead of mashing it at the end, or served as a pate or dip.
1 medium sized aubergine
A good glug of extra virgin olive oil
1 medium red onion (white onion will do as well)
2-3 cloves of garlic (or more if you like) – crushed or chopped (whichever you prefer)
Salt and pepper
Chilli (optional) – fresh or dried, to taste
Slice the onions as you like them, and begin to cook gently in the olive oil in a frying pan.
Cut the aubergine into bite sized chunks and add them to the onions along with the garlic.
Cook this mixture slowly for around 20-30 minutes. You don’t need to watch it, but return to stir it every 5-10 minutes.
After about 15 minutes, put a lid on the pan so that it doesn’t dry out, and continue cooking until the aubergine is soft and mushy.
At this point, season it with salt and freshly ground black pepper, and add chilli if you like.
Taste and adjust the seasoning. You can also add lemon juice (optional).
You can serve it as it is, or mash it in the pan and serve in a bowl as a dip or pate.
Variations:
Add tomatoes, cut into chunks, at the beginning of the process.
Add some fresh chopped herbs – parsley goes with lots of things.
Turn it into a ratatouille by using tomatoes and courgettes – put everything in at the beginning and cook very slowly and gently for up to an hour, stirring occasionally.
Roasted Beetroot
This can be used hot as a vegetable accompaniment, or cold as a salad – use any leftovers the next day in your lunch.
Fresh, uncooked beetroot – scrubbed and cut into bite-sized chunks
Olive oil
Salt
Balsamic vinegar
Heat the oven to 160C
Scrub the beetroot and cut into small chunks.
Toss in some olive oil, a splash of balsamic vinegar and a pinch of salt.
You can taste this and adjust the seasoning – you might even decide to eat it as it is!
Cook in the oven for 45mins to 1 ¼ hours (depending on the size of your chunks, the age of the beetroot and your personal preference).
Once it is cooked to your taste, remove from the oven and season to taste with black pepper and maybe a splash more of balsamic vinegar.
You can serve at this point, as a cooked vegetable, or allow it to cool and serve as a salad.
Variations:
Try a small amount of horseradish.
Mix with a little crème fraiche or yogurt.
Roast with onions, carrots, root vegetables and/or squash or pumpkin.
Beetroot and Carrot Salad
1 small raw beetroot per person
1 small-medium carrot per person
Lemon juice
Olive oil
Scrub the carrot and beetroot, grate them, mix together and add the juice of half a lemon and a splash of olive oil – done!
This is a lovely, brightly coloured and nutritious salad. It’s so quick and easy to make and looks so attractive it’s hard to resist – even people who don’t think they like beetroot are often converted by this.
Courgette and Beet Greens
1 courgette per person
1 medium onion per person
Greens from beetroot or Chard or Spinach
1 clove Garlic per person
Chilli
Olive oil
Parsley or fresh basil
Salt and pepper
Lemon juice
Slice or chop the onion, as you prefer.
Start it gently frying in a pan with a good glug of olive oil.
Cut the courgettes into bite sized chunks and add to the pan.
Add crushed or sliced garlic and a pinch of salt.
Allow to cook for 15-20 minutes, stirring every 5 minutes or so.
Once the courgettes are cooked to your taste, add the chopped beet greens or other greens, stir into the mixture and cook for a few more minutes.
Taste the mixture, add salt and pepper to taste, and the juice of half a lemon.
Stir in fresh, chopped herbs at the last minute and serve.
This is tasty hot, warm or cold, so is very versatile.
Variations:
Turn it into a ratatouille by adding aubergine and/or tomatoes at the beginning and cooking gently until everything is nicely stewed.
Serve with some feta cheese added at the last minute to make a complete lunch or light supper dish.
April Recipes
The following recipes are ones I've been using on my salad stall and pop-up cafes. I hope you enjoy them. I try to use seasonal and local ingredients, and enjoy the challenge of making something tasty with the limited range of local vegetables available at this time of year.
Salad with Thai style dressing (recipe inspired by one from Holly Taylor, Pure Taste)
This salad dressing is really the recipe - it gives a fresh, tangy taste to just about any salad ingredients and makes a lovely change from standard salad dressings.
For the dressing:
Juice of 1 lime
1tsp fish sauce (optional)
1 dsp honey
Small amount of finely chopped fresh chilli
1 clove of garlic, crushed
1 tsp finely grated ginger
1 small bunch coriander finely chopped
1 tsp minced lemongrass
2 tbsp olive oil
Mix all these together and set aside while you do the rest.
Salad:
Finely shredded Red and White Cabbage
Grated Winter Black Radish
You can also use chicory, green leaves, spinach, peppers, onions - whatever you have which is in season.
Optional protein addition:
Handful of nuts – cashew, walnuts, pine nuts or flaked almonds
Leftover cold meat - pork, chicken or beef
Put everything in a large bowl, combine with the dressing and serve.
This can be used as a starter or to accompany a dish such as the Salmon Fish Cakes.
These flavours are lovely and fresh and crisp, designed to freshen the palate and give a bit of a zing!
Variations - Add:
For the dressing:
Juice of 1 lime
1tsp fish sauce (optional)
1 dsp honey
Small amount of finely chopped fresh chilli
1 clove of garlic, crushed
1 tsp finely grated ginger
1 small bunch coriander finely chopped
1 tsp minced lemongrass
2 tbsp olive oil
Mix all these together and set aside while you do the rest.
Salad:
Finely shredded Red and White Cabbage
Grated Winter Black Radish
You can also use chicory, green leaves, spinach, peppers, onions - whatever you have which is in season.
Optional protein addition:
Handful of nuts – cashew, walnuts, pine nuts or flaked almonds
Leftover cold meat - pork, chicken or beef
Put everything in a large bowl, combine with the dressing and serve.
This can be used as a starter or to accompany a dish such as the Salmon Fish Cakes.
These flavours are lovely and fresh and crisp, designed to freshen the palate and give a bit of a zing!
Variations - Add:
- Fine strips of winter radish
- Avocado
- Orange or grapefruit segments
- Pomegranate seeds
- Imagination!
Roast Parsnip Salad
This is great for the 'hungry gap' when there are so few home grown vegetables around. This recipe is born of necessity, having few vegetables suitable for roasting at the moment.
Peel and core parsnips and cut into 1cm cubes, or strips
Coat in olive oil, runny honey, grated fresh ginger, salt and lots of black pepper
Place on a shallow baking tray and roast gently (160C) for about an hour.
You can serve this warm, with a hot meal, or leave to cool and serve as a salad.
Peel and core parsnips and cut into 1cm cubes, or strips
Coat in olive oil, runny honey, grated fresh ginger, salt and lots of black pepper
Place on a shallow baking tray and roast gently (160C) for about an hour.
You can serve this warm, with a hot meal, or leave to cool and serve as a salad.
Leek Frittata
Use 2 eggs per person.
Clean and slice leeks, and fry gently in olive oil, coconut oil or butter, until almost cooked.
Add salt, pepper and grated nutmeg to taste.
Add the eggs and mix together well.
Pour into a baking tray or flan dish and bake at 160C for 20 minutes. Serve hot or cold.
Vary the vegetables according to what you have, and what's in season.
Clean and slice leeks, and fry gently in olive oil, coconut oil or butter, until almost cooked.
Add salt, pepper and grated nutmeg to taste.
Add the eggs and mix together well.
Pour into a baking tray or flan dish and bake at 160C for 20 minutes. Serve hot or cold.
Vary the vegetables according to what you have, and what's in season.
Spinach Roulade
This takes only a few minutes to make in a food processor and ten minutes to cook. It is a beautiful bright green colour and makes a lovely protein ingredient for a salad meal, or a change from sandwiches in your lunch box.
Heat oven to 200°C (180° fan oven) or Gas Mark 6.
Grease and line a swiss roll tin or similar sized baking tray.
In a large bowl, or a food processor, combine:
4 egg yolks
2 teaspoons wholegrain or Dijon mustard (optional)
75g self raising flour or 70g plain + ½ tsp baking powder
25g ground almonds
50g grated cheddar cheese
4 tablespoons water
150-200g chopped spinach or a bunch of watercress
Beat 4 egg whites until frothy and stiff, then stir into the spinach mixture.
Pour into tray and bake for 10-12 minutes until firm to touch.
Remove from the tray, keeping it on the paper if possible, otherwise lay it on a fresh sheet of greaseproof or parchment paper.
Roll immediately like a swiss roll and leave it to cool on a wire rack.
This can be frozen once cool – before it is filled.
To serve, unroll (it will probably crack but this doesn’t matter) and fill:
Spread mayonnaise over the roulade once cool and then roll up again. You could add herbs and/or garlic to the mayonnaise if you like.
You can make it more decorative and interesting by spreading shredded lettuce, cucumber, tomato or other salad ingredients of your choice over the mayonnaise before rolling it up (grated carrot is a tasty and colourful addition).
Heat oven to 200°C (180° fan oven) or Gas Mark 6.
Grease and line a swiss roll tin or similar sized baking tray.
In a large bowl, or a food processor, combine:
4 egg yolks
2 teaspoons wholegrain or Dijon mustard (optional)
75g self raising flour or 70g plain + ½ tsp baking powder
25g ground almonds
50g grated cheddar cheese
4 tablespoons water
150-200g chopped spinach or a bunch of watercress
Beat 4 egg whites until frothy and stiff, then stir into the spinach mixture.
Pour into tray and bake for 10-12 minutes until firm to touch.
Remove from the tray, keeping it on the paper if possible, otherwise lay it on a fresh sheet of greaseproof or parchment paper.
Roll immediately like a swiss roll and leave it to cool on a wire rack.
This can be frozen once cool – before it is filled.
To serve, unroll (it will probably crack but this doesn’t matter) and fill:
Spread mayonnaise over the roulade once cool and then roll up again. You could add herbs and/or garlic to the mayonnaise if you like.
You can make it more decorative and interesting by spreading shredded lettuce, cucumber, tomato or other salad ingredients of your choice over the mayonnaise before rolling it up (grated carrot is a tasty and colourful addition).
Lunch or Supper (or even breakfast)
You can adapt this recipe according to what you have in the cupboard or fridge. It makes a good breakfast, lunch or dinner, and you can expand it for as many people as necessary.
It takes a short time, is an ideal meal for one person in a hurry, and ticks all the boxes, as well as being delicious and endlessly variable! Use a variety of colours including some orange and green for an attractive meal.
Ingredients:
Protein of your choice:
Put a splash of oil in a large frying pan.
Chop/slice the onion and crush a clove of garlic – add to the pan and start to fry gently.
Add the diced sweet potato, carrot or some winter squash.
Once this starts to soften and is nearly ready, add some chopped greens.
Stir this around, then add your protein, and once this is warmed/heated through (or cooked if using raw), serve!
You can ring the changes – start with onions or shallots, make sure there are at least 3 coloured, different textured vegetables, and vary the protein as you fancy.
Add lots of freshly ground black pepper at the end.
It takes a short time, is an ideal meal for one person in a hurry, and ticks all the boxes, as well as being delicious and endlessly variable! Use a variety of colours including some orange and green for an attractive meal.
Ingredients:
- Olive or coconut oil, or butter
- Onion – one medium per person
- 1 clove garlic per person
- Sweet potato or winter squash (a handful per person)
- Greens – spinach, kale, broccoli, cabbage (a handful per person)
Protein of your choice:
- Leftover cold meat or thin slices of raw meat (this should be added with the root veg so that it is thoroughly heated through)
- Fish – fresh or tinned
- Goats’ or feta cheese with walnuts
- Tofu
- Cooked chick peas or lentils
- Egg – hardboiled or scrambled in at the end
- Some nuts – walnuts are great with a bit of stilton!
Put a splash of oil in a large frying pan.
Chop/slice the onion and crush a clove of garlic – add to the pan and start to fry gently.
Add the diced sweet potato, carrot or some winter squash.
Once this starts to soften and is nearly ready, add some chopped greens.
Stir this around, then add your protein, and once this is warmed/heated through (or cooked if using raw), serve!
You can ring the changes – start with onions or shallots, make sure there are at least 3 coloured, different textured vegetables, and vary the protein as you fancy.
Add lots of freshly ground black pepper at the end.
Cake Recipes
Ginger, Carrot and Molasses Cake
Heat oven to 180C or 160 fan oven (Gas 4)
Mix in a bowl:
280g flour - wholemeal, or for gluten free, an equal mix of tapioca flour, rice flour and ground almonds
1 tsp baking powder
1 tsp bicarbonate of soda
2 tsps ground ginger
300g grated carrot
Melt in a saucepan:
130g butter
170g molasses
Mix in a jug:
2 eggs
100g natural yogurt
Combine all the ingredients and put into a greased 12" round tin, or baking tin about 10 x 12". Bake in the oven for 30 mins or until just coming away from the sides of the tin and a knife inserted comes out clean.
Savoury nut and seed bars
Mix together in a large bowl:
130g finely chopped or grated onion
80g grated carrot
130g grated beetroot
80g ground flax seeds
90g sunflower seeds
100g flaked almonds or chopped nuts of your choice
1 egg
2 tsps bouillon powder
Press into a greased baking try, so that it’s about 1cm thick, thinner if you’d like it more crisp. Bake in a medium oven, 180C (160 fan) or Gas 4, for 25 minutes or until lightly browned and crisp.
Chocolate Beetroot Cake
Heat oven to 160C (fan) 180C conventional oven or Gas 4
This is a gluten free recipe, but will work as well with ordinary flour – just use 175g of plain flour instead of the tapioca, rice and almond flour.
Cream together:
250g butter
200g sugar
Add:
5 eggs
Add dry ingredients:
75g cocoa
65g tapioca flour
65g rice flour
65g ground almonds
2 ½ tsp baking powder
Along with:
300g grated beetroot
2 tsps vanilla essence
You can mix all this in by folding, or as I do, with a food processor or electric beater. Pour into a baking tray or a large round tin, and bake for 30-40 minutes until a skewer comes out clean and the mixture is just beginning to come away from the sides.
Heat oven to 180C or 160 fan oven (Gas 4)
Mix in a bowl:
280g flour - wholemeal, or for gluten free, an equal mix of tapioca flour, rice flour and ground almonds
1 tsp baking powder
1 tsp bicarbonate of soda
2 tsps ground ginger
300g grated carrot
Melt in a saucepan:
130g butter
170g molasses
Mix in a jug:
2 eggs
100g natural yogurt
Combine all the ingredients and put into a greased 12" round tin, or baking tin about 10 x 12". Bake in the oven for 30 mins or until just coming away from the sides of the tin and a knife inserted comes out clean.
Savoury nut and seed bars
Mix together in a large bowl:
130g finely chopped or grated onion
80g grated carrot
130g grated beetroot
80g ground flax seeds
90g sunflower seeds
100g flaked almonds or chopped nuts of your choice
1 egg
2 tsps bouillon powder
Press into a greased baking try, so that it’s about 1cm thick, thinner if you’d like it more crisp. Bake in a medium oven, 180C (160 fan) or Gas 4, for 25 minutes or until lightly browned and crisp.
Chocolate Beetroot Cake
Heat oven to 160C (fan) 180C conventional oven or Gas 4
This is a gluten free recipe, but will work as well with ordinary flour – just use 175g of plain flour instead of the tapioca, rice and almond flour.
Cream together:
250g butter
200g sugar
Add:
5 eggs
Add dry ingredients:
75g cocoa
65g tapioca flour
65g rice flour
65g ground almonds
2 ½ tsp baking powder
Along with:
300g grated beetroot
2 tsps vanilla essence
You can mix all this in by folding, or as I do, with a food processor or electric beater. Pour into a baking tray or a large round tin, and bake for 30-40 minutes until a skewer comes out clean and the mixture is just beginning to come away from the sides.
