2024

JANUARY

Glucose Goddess Recipe Club

How the Recipe Club works
Hi! And welcome. Here’s the deal: glucose spikes can mess up your life. Most of us
experience them, and they lead to cravings, brain fog, irritability, skin issues,
hormonal imbalances, type 2 diabetes, and much more.
My Recipe Club is going to help you avoid them with key principles:

Savoury breakfasts Veggie starters

They’re centered around protein and To eat before a main dish. The fiber in
they avoid starting the day with a them will keep you steady for the rest
rollercaster. They are the most of the meal.
important.

Main dishes Savoury snack

They all contain a good mix of protein, Keep your sugary snacks for dessert
fat, and fiber. To eat after a veggie after a main meal. These savoury
starter. snacks will keep you steady and avoid
starting a cravings cycle.
 JANUARY 2024

SAVOURY BREAKFAST
Coffee protein smoothie
Puy lentils with portobello mushroom
Chop chop avo

VEGGIE STARTERS
Miso braised cabbage
10-minute goddess soup
Grated carrot salad

ANYTIME MAIN DISHES

Baked rice with paprika
Roasted chicken and bortoli beans
One pot white fish with sage & mushrooms

ANYTIME SNACK
Soy & black bean marinated cucumber

GG RECIPE CLUB - DECEMBER 2023

 JANUARY 2024

V OU R Y
SA ST S
R EA K F A
B

Your savoury breakfast should keep you

satiated for 4 hours. If that’s not the case,
increase the amount of protein in the recipe.
 S AV O U R Y B R E A K FA S T S

Good morning
COFFEE PROTEIN SMOOTHIE
What you need: Rise and shine angels. You wanted coffee, you wanted
protein smoothies that keep you steady, you got it.

How to make it:

½ cup freshly brewed
coffee, cooled (80ml) • Place all the ingredients in a blender and blitz until
completely smooth. Add some ice to make it even more
refreshing!

Makes: 1 portion
½ banana Prep time: 5 mins

This recipe is VEGETARIAN and GLUTEN-FREE

50g (½ cup) raw HOW TO MAKE IT VEGAN OR DAIRY-FREE:
cauliflower Use coconut or soy yoghurt instead of full fat greek yoghurt.

50g (3 heaped tablespoons)

full fat greek yoghurt

2 tablespoons protein
powder

2 tablespoons
unsweetened nut butter

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 S AV O U R Y B R E A K FA S T S

PUY LENTILS
with portobello mushroom,
perfect 7-minute eggs & capers
What you need: For when you want to feel a little bit French. I’m obsessed
with lentils and this one is now a staple.

How to make it:

• Preheat the oven to 200’C/180’C fan/Gas 6. Lay the
1 large portobello mushroom on a small baking tray lined with baking
mushroom
parchment and drizzle with ½ tablespoon of olive oil and
a pinch of salt and pepper. Roast in the oven for 15
minutes.

• Meanwhile, place the puy lentils in a medium saucepan

100g (½ cup) puy lentils and cover with 400ml of water. Bring to the boil and
then reduce to a simmer, cover with a lid and cook for
25-30 minutes, or until al dente. Drain and season with a
pinch of salt and pepper.

2 eggs • Fill another saucepan with water and bring to the boil.
When the water is bubbling, gently lower in the eggs and
cook for 7 minutes. When ready, run the eggs under a
cold tap until they are cool enough to handle. Peel the
eggs and slice in half.
2 teaspoons capers

• Toss the capers and dijon mustard with the puy lentils
along with 1 tablespoon of olive oil. Top with the
mushroom and gooey eggs.
¼ teaspoon nutmeg
Makes: 1 portion
Prep time: 5 mins / Total cook time: 25-30 mins

This recipe is VEGETARIAN, DAIRY-FREE and GLUTEN-FREE

2 teaspoons dijon HOW TO MAKE IT VEGAN:
mustard
Omit the eggs and cook 2 portobello mushrooms. Add ½ tin
+ 1 ½ tablespoons olive oil, of chickpeas, drained and rinsed, to the lentils. Add a handful
salt and pepper of flaked almonds for texture.

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 S AV O U R Y B R E A K FA S T S

CHOP CHOP AVO

What you need: Chippity chop! I highly recommend eating this dish with a
large spoon. You can even crumble some crackers onto it,
or spread it on a slice of my no-spike bread from last
month.

1 large avocado, stone

removed and roughly How to make it:
chopped
• Toss the chopped avocado, dill, pumpkin seeds, lemon
zest and juice with 1 tablespoon of olive oil and a pinch
of salt and pepper.
2 tablespoons chopped dill
• Top with the cooked salmon, squeeze a little more
lemon juice on top and serve.

Makes: 1 portion
2 tablespoons pumpkin Prep time: 10 mins
seeds

This recipe is DAIRY-FREE and GLUTEN-FREE

HOW TO MAKE IT VEGAN OR VEGETARIAN:
Omit the salmon and add 200g of black beans or chickpeas
Zest and juice of ½ lemon , from a tin. Increase the dill and pumpkin seeds to 3
plus a lemon wedge to
serve tablespoons and increase the olive oil to 2 tablespoons. Chilli
sauce would make a nice addition of flavour.

150g (5 oz) cooked salmon

+ 1 tablespoon olive oil,

salt and pepper

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 JANUARY 2024

V E GG I E
A R TE RS
ST

Add one of these veggie starters to the

beginning of lunch or dinner. The fiber in
the veggies will reduce the glucose spike of
the rest of the meal.
 V E G G I E S TA R T E R S

MISO BRAISED CABBAGE

Counts as your vinegar hack too.

What you need: A classic with an amazing twist that generally leaves me
licking the sauce off the plate. You’re welcome.

2 ½ tablespoons miso
How to make it:
• Preheat the oven to 200’C/180’C fan/Gas 6. Pour 250ml
of hot water into a jug, add the miso, apple cider vinegar,
a pinch of salt and pepper and mix to combine.
3 tablespoons apple cider
vinegar • Place an oven proof frying pan or skillet over a medium
heat. Add 2 tablespoons of olive oil and when hot, sear
the cabbage on each side, until golden brown. Remove
from the pan and set aside.

• Add the remaining olive oil to the pan along with the
1 small sweetheart or hispi
red onion and saute for 2-3 minutes until softened. Pour
cabbage, quartered
lengthways in the miso/apple cider vinegar mix and bring to the boil.
Turn off the heat, return the cabbage to the pan, cover
with tin foil and transfer to the oven for 15 minutes.

• Carefully remove the foil from the dish and cook for 10
1 red onion, peeled and minutes uncovered to allow the liquid to reduce a little.
thinly sliced

• When ready, serve topped with sesame seeds and

chopped coriander, if using.

2 tablespoons sesame Makes: 2 portions

seeds, black or white (or Prep time: 5 mins / Total cook time: 30 mins
a mix)

This recipe is VEGAN, VEGETARIAN,

DAIRY-FREE and GLUTEN-FREE
4-5 sprigs of coriander,
leaves picked and roughly
chopped (optional)

+ 3 tablespoons olive oil,

salt and pepper
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 V E G G I E S TA R T E R S

10-MINUTE GODDESS SOUP

What you need: I love adding turmeric to dishes for its anti-inflammatory
properties, which are even more powerful when combined
with black pepper. So pepper it up!
1 small leek, roughly
chopped
How to make it:
• Place the leeks, chilli, ginger, olive oil and 2
tablespoons of water into a food processor and blitz
1 green chilli, roughly
chopped until finely chopped. Transfer to a saucepan and saute
on a medium heat for 3 minutes, stirring constantly.

• Add the coconut milk along with 400ml of boiling hot

40g (1.3 oz) ginger, roughly water, bring to the boil, add the spinach and simmer for 1
chopped (no need to peel) minute.

• Remove from the heat, allow to cool slightly and

season with salt and pepper. The soup will keep for up to
4 days in the fridge and freezes well.
1 (400ml, 13.5 oz) tin
coconut milk
Makes: 4 portions
Prep time: 5 mins / Total cook time: 5 mins

1 teaspoon turmeric
powder This recipe is VEGAN, VEGETARIAN,
DAIRY-FREE and GLUTEN-FREE

200g (7 cups) fresh

spinach

+ 1 tablespoon olive oil,

salt and pepper

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 V E G G I E S TA R T E R S

GRATED CARROT SALAD

with chopped coriander, pistachios,
lime & tahini
Counts as your vinegar hack too.

What you need: Trust me, this one looks a bit wild but the lime and tahini
bring it all together absolutely perfectly. And it’s a great
veggie starter for when you have very little time.
8 minutes flat!
1 large or 2 medium
carrots, peeled (a mix of
colours if you can find
them)
How to make it:
• Coarsely grate or finely slice the carrot and toss with
the coriander, chopped pistachios, lime zest and juice.

20g (3 tablespoons) • Mix the apple cider vinegar and tahini together. If it
coriander, roughly chopped seizes up, add 1 tablespoon of cold water at a time and
whisk until you have a smooth pouring consistency.
Drizzle over the carrot salad, followed by the olive oil and
a pinch of salt and pepper.
2 tablespoons pistachios,
roughly chopped
Makes: 1 portion
Prep time: 8 mins

Zest and juice of ½ lime This recipe is VEGAN, VEGETARIAN,

DAIRY-FREE and GLUTEN-FREE

1 tablespoon apple cider vinegar

1 tablespoon tahini

+ ½ tablespoons olive oil,

salt and pepper

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 JANUARY 2024

N Y T IM E
A
M A I N
D I SH E S

After a veggie starter or on their

own, get ready to meet these
seriously tasty main dishes.
 MAINS

BAKED RICE WITH PAPRIKA

artichoke, olives & tomatoes
What you need: As you might know I am obsessed with parmesan, and
you’ll find me grating a bunch over this dish and eating it
all on my own still standing in the kitchen. It’s that good.

300g (2 cups) cherry How to make it:

tomatoes
• Preheat the oven to 200’C/180’C fan/Gas 6. Place the
tomatoes in a medium baking dish (I used a 9 inch round
dish) toss with the olive oil, and a generous pinch of salt
and pepper. Roast in the oven for 10 minutes.
120g (⅝ cup) red rice

• When ready, remove from the oven and stir in the rice,
paprika and olives followed by 450ml of cold water.
Place the artichokes on top, cover with foil and return
1 teaspoon paprika
the dish to the oven for 30 minutes.

• Remove the foil from the dish and allow to cook for
another 20 minutes or until the liquid has been absorbed
and the rice is al dente. Serve topped with basil pesto.
15 pitted olives, mix of
black and green
Makes: 2 portions
Prep time: 10 mins / Total cook time: 20 mins

This recipe is VEGETARIAN and GLUTEN-FREE

120g (½ cup) artichoke HOW TO MAKE IT VEGAN:
from a jar, drained Use a vegan pesto, or harissa also works well.
HOW TO MAKE IT DAIRY-FREE:
Use a dairy free pesto, or harissa also works well.

2 tablespoons basil pesto,

to garnish

+ 2 tablespoons olive oil,

salt and pepper

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 MAINS

ROASTED CHICKEN
and borlotti beans with preserved lemon,
parsley, coriander & garlic sauce
What you need: How to make it:
• Preheat the oven to 190’C/170’C fan/Gas 5. Place the
borlotti beans, garlic and preserved lemon in a medium
size baking dish. Cover with 250ml of water, making sure
the beans are submerged. Place the chicken thighs on
4 skin on, bone in chicken top, drizzle 2 tablespoons of olive oil over the skin of the
thighs chicken and season generously with salt and pepper.
Roast in the oven for 40 minutes. Check half way
through to make sure the beans are still submerged in
the stock and if not, add a little more water.
1 (400g, 15 oz) tin of borlotti
beans, drained and rinsed • Put the parsley and coriander leaves in a blender.
When the chicken is ready, remove it from the oven.
Carefully transfer the preserved lemons into the blender.
Peel the garlic and add this to the blender too. Pour in 4
tablespoons of the cooking stock along with 1
4 big garlic cloves,
skin on tablespoon of olive oil and 1 tsp of the liquid from the jar
of preserved lemons. Blitz until smooth.

• Stir the sauce through the borlotti beans and

remaining stock and serve with the chicken thighs on
2 small preserved lemons, top.
quartered
Makes: 2 portions
Prep time: 10 mins / Total cook time: 40 mins

7 sprigs of parsley, leave

picked
This recipe is DAIRY-FREE and GLUTEN-FREE
HOW TO MAKE IT VEGAN OR VEGETARIAN:
Trim, peel and slice 4 carrots lengthways and halve 4 plum
tomatoes. Once you have put the borlotti beans, garlic and
preserved lemon and water into the baking dish, submerge
7 sprigs of coriander, the carrots in the stock and lay the tomatoes on top. Season
leaves picked everything really well with salt and pepper and drizzle 2
tablespoons of the olive oil all over the tomatoes. Bake for 30
minutes in the oven, or until the carrots are tender and the
+ 3 tablespoons olive oil, tomatoes are nicely roasted. Create the sauce as above.
salt and pepper

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 MAINS

ONE POT WHITE FISH

with sage & mushrooms
What you need: You told me you loved the one-pot recipes, so here I am
again. And you can replace creme fraiche with heavy
cream.

How to make it:

1 medium onion, peeled
and finely diced • Preheat the oven to 200’C’/180’C Fan/Gas 6. Place 2
tablespoons of olive oil in a medium heavy-based
casserole dish on a medium heat. Saute the onions and
mushrooms for 10 minutes, stirring often. Add the sage,
butter beans, 200ml of water, a generous pinch of salt
200g (1 ½ cups) chestnut and pepper, bring to the boil and simmer for 2 minutes.
mushrooms, halved

• Remove from the heat, place the fish on top, drizzle

with the remaining olive oil and season with a small
pinch of salt and pepper.
10 sage leaves, roughly
chopped • Transfer to the oven and bake for 10 minutes. When
ready, carefully remove from the oven and stir the creme
fraiche into the sauce before serving.

Makes: 2 portions
1 (400g, 15oz) tin of butter
Prep time: 5 mins / Total cook time: 25 mins
beans, drained and rinsed

This recipe is GLUTEN-FREE

2 tablespoons creme HOW TO MAKE IT VEGAN OR VEGETARIAN:

fraiche Slice two medium courgettes in half , drizzle with olive oil and
season with salt and pepper. Place on a baking tray lined with
baking parchment and roast in the oven for about 25
minutes. Use a vegan creme fraiche or cream alternative.
Serve the mushroom and sage stew topped with the roasted
courgette.
2 medium fillets of cod,
skin removed HOW TO MAKE IT DAIRY-FREE:
Use a dairy free creme fraiche or cream alternative.
+ 3 tablespoons olive oil,
salt and pepper

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 JANUARY 2024

N YT IM E
A
S N A C K

The secret to snacking without starting

a cravings rollercoaster? Snack on
savoury foods – and keep the sweets for
dessert after a meal.
 SNACKS

SOY & BLACK BEAN

MARINATED CUCUMBER
What you need: Cucumbers have never tasted this good! This mid day
snack is deliciously refreshing while also satisfying and
great to keep your glucose steady. The cucumber will keep
for up to 4 days in the fridge, but will get less crunchy
over time.
200g (7 oz) cucumber

How to make it:

• Run a fork down the length of the cucumber, pressing
2 tablespoons soy sauce
hard, creating half centimetre (about ¼ inch) deep lines
in the cucumber.

• Slice thinly into circles and place in a small dish or

tupperware box. Add the soy sauce, lime juice and
preserved black beans in chilli oil, mix well and marinade
Juice of 1 lime overnight. Enjoy as a midday snack.

Makes: 1 portion
Prep time: 5 mins

1 tablespoons preserved
black beans in chilli oil

This recipe is VEGAN, VEGETARIAN,

DAIRY-FREE and GLUTEN-FREE

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SE E Y OU Y !
F E B RUA R
IN