top of page
Amie Butler Nutrition Logo.png

RECIPES

As I am often asked for nutritious recipes and meal ideas, I have compiled a selection of healthy, delicious recipes that are simple and quick to make. Enjoy. 

Image by Natalie Grainger

HAPPY TUMMY STEWED APPLES

This stewed apple recipe is based on Ayurvedic principals. Not only is it highly nutritious and an ideal breakfast dish, but the fiber, pectin, found in the apple skins may help to maintain and repair the intestinal mucosa lining in the gut. 

IMG_4624_edited.jpg

CHEESE AND OLIVE MUFFINS

Muffins don't always have to be sweet. This savoury muffin recipe is perfect to serve along side a soup or salad. I use wholewheat flour for extra fibre and green olives for there bitterness.

Image by Alex Loup

POST WORK OUT SMOOTHIE

Workouts require proper nutrition to fuel and refuel. Making sure you consume the correct nutrients post work out helps stimulate protein synthesis to repair and build new muscle tissue and restore fluid and electrolyte balance. This smoothie can be assembled in packets and popped in the freezer so that you are ready to go after working so hard!

Image by Toa Heftiba

SIMPLY THE BEST HUMMUS

This recipe has been kindly gifted to me by one of my best friends Mez. She is a talented cook and fellow foodie. I can say hands down, she makes the best hummus! The humble chickpea is the star of the show in this simple but oh so delicious dip. Once you try making your own hummus you will never look back.

rachael-gorjestani-P18ZFezFmLQ-unsplash-

PROTEIN PACKED BIRCHER MUSELI

Most shop bought museli and breakfast cereals contain very little protein and a high amount of sugar that are quickly transformed to glucose; spiking blood sugar and leaving us hungry soon after. 

This recipe is packed full of natural protein to maintain better glucose and insulin control.

DSC_5715.jpg

BREAKFAST,LUNCH OR DINNER FRITATTA

Eggs are are a low cost, high quality protein source that rich in many nutrients including Vitamins A, B, D, E, K, selenium and zinc.  This dish is quick and easy meal and is helpful when you need to use up any leftover veggies. It is delicious eaten hot or cold 

DSC_5530.jpg

COLOURFUL 5 MINUTE RAINBOW CHARD STIRFRY

Chard is one of my favourite greens, they have a earthy, slightly bitter taste similar to spinach. This recipe calls for rainbow chard however, you could use any swiss chard, kale or leafy green.

F2B099A4-6785-42EF-8B69-09D5B7553E4B.jpe

BEETROOT BROWNIES

This brownie recipe is a rich, chocolatey and oh so delicious. Adding beetroot gives the brownie an earthy depth of flavour with the added bonus of being an excellent source of folic acid, fibre, manganese and potassium. 

IMG_5069_edited_edited.jpg

20 MINUTE RATATOUILLE

 

Enjoy this rather retro but super quick and simple ratatouille recipe. You can use any veggies you have in the fridge that need using up for this stew so it's an easy way to pack lots of veggies into a meal. Serve with crumbled feta on top, poached chicken or fish. 

IMG_0562%202_edited.jpg

RYE AND FETA BREAD.

 

If you feeling a bit worn out by all that lock-down sour dough bread then I have a deliciously different bread recipe for you! This bread is made using rye flour. So why rye? Rye bread is an excellent source of fiber, helping to support the digestive system and keep you regular. It's high fiber content also makes it heart healthy and may help to reduce cholesterol. 

IMG_0735_edited.jpg

FLUFFY WHOLEWHEAT PANCAKES.

 

These light and fluffy pancakes are perfect for a lazy Sunday morning and what's more they take minutes to make. Serve alongside live yogurt, stewed fruit and chopped nuts.

nathan-dumlao-5eROVOJW2bA-unsplash_edite

BLUE ZONE MINESTRONE SOUP

 

Blue Zones such as Sardinia, are mapped places in the world where people live the healthiest and for longest amounts of time. The world’s longest living families from Sardinia eat a similar minestrone soup almost every day. It can be made with seasonal vegetables or any that you have to hand.

IMG_1519_edited_edited.jpg

PEARL BARLEY SALAD

 

This is a salad for all seasons. It can be eaten along side a winter roast chicken or with summer BBQ meats or halloumi. An alternative to rice, pearl barley is a grain that is high in fiber specifically beta-glucan that may help to reduce high cholesterol levels.

klara-avsenik--eLS9k_uhUc-unsplash_edited_edited_edited.jpg

DANISH GRØT PORRIDGE

 

A breakfast for all seasons, porridge is a simple, cost effective and filling breakfast for all ages. Oats are uniquely high in avenanthramides, a lesser known anti-oxidant that may have a range of beneficial effects within the body including skin and cholesterol health.

IMG_3100.jpeg

FAKEAWAY CHICKEN KORMA

 

A firm favourite for any takeaway lover, this korma is quick and easy to make and a whole lot cheaper and healthier than your standard takeaway.This comforting recipe uses yogurt for a natural creamy texture and I always add more vegetables for extra fiber and nutrients.

cala-w6ftFbPCs9I-unsplash-2_edited.jpg

BUTTERNUT SQUASH AND CHICKPEA SOUP

 

Unintentionally vegan and gluten free this soup is a hug in bowl. High in plant protein, thanks to the humble chickpea and in gut loving fibre thanks to the butternut squash, carrots and onions, this soup is a perfect lunch. Top with pumpkin seeds for some crunch and bite!

IMG_5834_edited.jpg

CHOCOLATE AND PEANUT BUTTER COOKIES

 

A sweet treat can be eaten as part of a balanced diet, these peanut and chocolate cookies are delicious served warm.

henrique-felix-JVkGUwTYQag-unsplash.jpg

GUT SOOTHING MISO SOUP

 

Discover the flavorful world of miso soup, renowned for its potential to support gut health. Packed with probiotics and nutrients from fermented soybeans, this traditional Japanese dish offers a delicious way to promote a balanced gut microbiome. Learn how incorporating miso soup into your diet can enhance digestion and overall well-being

wild garlic quiche.jpg

WILD GARLIC QUICHE
 

I love wild garlic season, if you have yet try forgaing then wild garlic is a good starting point. It's easy to spot because smells amazing! Like other members of the Allium family, such as garlic and onions, wild garlic contains antioxidants like flavonoids and sulfur compounds. These antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases.

bottom of page