Digest & Well, Cambridge (2026)

09/05/2023

AVOCADO & BASIL DIP

This tasty dip is packed with phytonutrients and contains a great balance of healthy fats, fibre, and protein, making it a nutritious addition to any meal or snack. It’s also very versatile - delicious with home baked tortilla chips, toasted sourdough, veg crudités, in a sandwich instead of mayo, or as part of a lunchtime bowl with roasted veg and grains.

INGREDIENTS
2 ripe medium avocados (peeled and stone removed)
400g tin of chickpeas (drained and rinsed)
Juice of ½ lemon
2 tbsp olive oil
1 garlic clove
25g basil
A pinch of chilli flakes (optional)

METHOD
1. Preheat oven to 180° fan.
2. Peel garlic clove, place on baking tray and roast for 10 minutes. Remove from oven and leave to cool for 5 minutes.
3. Place all the ingredients in a food processor and pulse until smooth.
4. Serve immediately (or store in the fridge for up to 24 hours if required).
5. Sprinkle with chilli flakes to serve (optional).

06/12/2022

SWEET POTATO FALAFEL WITH RAINBOW SALAD

This is a great recipe if you’re looking for something colourful, healthy, and delicious to make ahead for lunch during a busy week, or as part of a larger spread during the festive period. The falafels are at their best straight out of the oven but also keep well in the fridge for a few days, and can be reheated 😊

INGREDIENTS (serves 3-4)

For the falafels:
300g sweet potato peeled and cut into 1.5cm chunks
400g tin of chickpeas drained and rinsed
2 tbsp chickpea/plain flour
2 garlic cloves
1 tsp ground cumin
1 tsp smoked paprika
Salt and pepper
Olive oil

For the salad:
180g buckwheat
12 cherry tomatoes (halved)
3 radishes (chopped)
1/4 cucumber (chopped)
1 small yellow pepper (chopped)
80g pitted mixed olives
60ml olive oil
Juice of 1 lemon
½ tsp sea salt
1 tsp dried oregano
Handful fresh parsley/mint (chopped)

METHOD

1. Preheat oven to 170° fan.
2. Peel and chop the sweet potatoes into 1.5cm chunks before placing in a baking tray with a drizzle of olive oil (approx. 1 tbsp) and salt and pepper. Put tray in the oven for approximately 45 minutes (until cooked but not too brown). Take them out and leave to cool.
3. Peel the two garlic cloves, drizzle with olive oil and roast in the oven for 12-15 minutes.
4. When the sweet potatoes are cooked and cool, place them in a food processor along with all the remaining ingredients and pulse until you have a smooth paste.
5. Scoop out mixture and roll into a ball using your hands. Place them on a lined baking sheet and bake in the oven for about 25 minutes. To check they’re cooked insert a knife into the middle of a ball (if it comes out clean, they’re done).
6. While the falafels are cooking, boil buckwheat in 1 litre of water for 8-12 minutes. Remove from heat and leave to stand (covered) for 5 minutes before fluffing with a fork and leaving to cool.
7. Combine cooled buckwheat with tomato, cucumber, olives, and radish in a large bowl.
8. Whisk together the olive oil, lemon juice and oregano, season with salt and pepper, pour dressing on the salad and toss to combine.
9. Garnish with fresh parsley or mint.

Tip: Great with a sprinkle of feta or a dollop of hummus.

28/10/2022

CACAO ENERGY BALLS

These cacao energy balls are a big favourite in my family. They’re sweet and satisfying but also contain fibre, healthy fats, and protein, which can all help to limit any potential blood sugar spike from the fructose in the dates. Cacao contains high levels of the antioxidants, flavanols, a group of plant compounds which have been widely studied for their role in maintaining heart and brain health. They also act as a food source for certain beneficial bacteria in our gut!

Another great thing about these energy balls is that they’re so versatile:
• We usually make them with almonds, but most nuts can be used (peanuts and hazelnuts work particularly well).
• They’re great for packed lunches. Most schools are nut-free these days so we often make this recipe swapping the almonds for pumpkin seeds and pumpkin seed butter - it works brilliantly and means the kids can still take them to school!
• If you haven’t got cacao, unsweetened cocoa powder can be used.

INGREDIENTS (makes about 15 energy balls):
2 tbsp raw cacao powder
220g pitted dates
190g almonds
2 tbsp almond butter
2 tbsp coconut oil

METHOD:
1. Place the almonds in a food processor and pulse until crushed into small pieces.
2. Add the dates and coconut oil and pulse until well mixed.
3. Add the cacao and almond butter and pulse again until all ingredients are fully combined.
4. Use a tablespoon to spoon out some mixture and roll into a ball. Continue until the bowl is empty.
5. For the perfect consistency, refrigerate in an airtight container for an hour before eating.

Store in the fridge in an airtight container for up to 5 days.

28/03/2022

For all the chocolate fans out there, if you haven’t tried chocolate porridge, you’re missing out! It’s very versatile and works with a variety of toppings. Delicious but also full of fibre and polyphenols making it a real treat for your gut microbes ☺️

I’m not sure this can really be called a recipe but if you fancy trying it, here you are:

INGREDIENTS (serves 1)
60g jumbo oats
1 heaped teaspoon chia seeds (optional)
1 medium banana
4 teaspoons cacao powder
100ml your usual milk
100ml water

METHOD
1. Mash the banana with a fork, then put all ingredients (except the cacao) into a saucepan and stir well.
2. Cook on a low heat for a couple of minutes stirring frequently.
3. Add the cacao, stir well and cook until you get to the desired porridge consistency (adding more water if required).

Suggested toppings: Berries, nut butter, seeds, natural/coconut yogurt

25/03/2022

Why should we try to eat seasonal foods? Here are 4 reasons 👉🏻

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