super seeds

You need to have this delightfully warming pumpkin soup in your little black book of dinners. Serve with a swirl of cream.

Pumpkin soup

onion,

carrots,

garlic

bay leaf

unsalted butter

olive oil

pumpkin

floury potato,

litre/1¾ pint vegetable or chicken stock, a little extra may be needed

100 milliliters/3½fl oz double cream

pumpkin seeds

salt and black pepper

A quick and easy chicken supper  using the Middle Eastern spice blend, za’atar and a sprinkling of sesame seeds on chicken thighs.

Za’atar chicken with chickpeas and garlic yoghurt

tbsp za’atar

chicken thighs

tbsp sesame seeds

garlic cloves,

250 milliliters/9fl oz thick plain yoghurt

mint leaves

The traditional shape of these holey crispbreads comes from the time  when they were stored on a pole over the fire to stay crisp, but an airtight container works, too.

Rye crispbread

300 grams/10½oz wholemeal rye flour, plus extra for dusting

salt

½ tsp baking powder

anise seeds or fennel seeds

tsp honey

grams/1 ounces butter, softened

seeds,

Crispbreads are simple to make and a lovely thing to serve up when you have friends over. Top with cheese or pâté.

A rice bowl is a wondrous thing, but often – despite the simplicity of its title – a rather cluttered and complicated one. Here, I have pared it back, to make a gorgeously seasoned rice bowl, with nothing more than a few seeds, herbs and radishes stirred through it, and an avocado to top it. It’s a simple take on an inspiringly expansive idea. So please use this as a starting point only. It’s very much a non-recipe recipe, and every time I make it, I add something different, depending on what’s to hand.

Rice bowl with ginger, radish and avocado

150 grams/5½oz short grain brown rice

fresh root ginger, peeled

radishes,

1½ tbsp tamari or soy sauce

tsp cloudy apple cider vinegar

tbsp mixed seeds,

coriander

avocado

Learn how to make three delicious grain bowls using quinoa, wholewheat couscous and bulgur. Add plenty of veg and healthy fats and you can meal prep your way to healthy lunches.

Make-ahead grain bowls

couscous

200 milliliters/7fl oz vegetable stock

kale

red and yellow baby tomatoes, halved

grams/1 nuts,

sprouted lentils and sprouted beans

tsp za’tar spice blend

milliliters/1fl oz olive oil

quinoa

carrot, thinly sliced

tbsp mixed seeds

orange, juice only

tsp rapeseed oil

tbsp cider vinegar

1–2 tsp dried chilli flakes

60 grams/2¼oz bulgur wheat

salad leaves

beans,

tbsp tahini

tbsp sesame oil

sumac

cumin cumin seeds

½ tsp dried chilli flakes

juice of ½ lemon

Dr Rupy shows you how to cook three delicious grains and then top them with healthy veg.

How to make a healthy grain bowl

Make a batch on a Sunday for a quick and easy breakfast on-the-go for the rest of the week. 

Each serving provides 168 kcal, 3.5g protein, 13g carbohydrates (of which 5.5g sugars), 11g fat (of which 4g saturates), 2g fibre and 0.15g salt.

Top 6 super seeds recipes from across the web

The most viewed super seeds recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine

Top Tags

Pumpkin soup

Za’atar chicken with chickpeas and ...

Rye crispbread

Rice bowl with ginger, radish and a...

Make-ahead grain bowls

Breakfast bars

Top 6 super seeds recipes from across the web

The most viewed super seeds recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Pumpkin soup

Za’atar chicken with chickpeas and ...

Rye crispbread

Rice bowl with ginger, radish and a...

Make-ahead grain bowls

Breakfast bars

The most viewed super seeds recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine