Healthy recipes made from everyday ingredients

Abigale Subdhan / The Social
Sarah Britton is the acclaimed holistic nutritionist and photographer behind the cookbook My New Roots and the popular blog of the same name which focuses on sharing natural, healthy meals without sacrificing flavour.  (Sarah is doing a book tour and you can check out the dates here.)

Here are four recipes from her new cookbook, Naturally Nourished: Healthy, Delicious Meals Made with Everyday Ingredients.

Smoke Lentil Tacos with Pico de Gallo
Makes 6 tacos


Pico de Gallo
  • 1 ½ cup / 250g diced cherry tomatoes
  • 1/3 cup / 65g minced white onion
  • 1 teaspoon minced red chile (serrano is a good choice)
  • 2 tablespoons freshly squeezed lime juice
  • ¼ cup / 7g chopped fresh cilantro leaves and tender stems
  • Fine sea salt

  • 1 cup / 210g green lentils, soaked for 8 hours or up to overnight, if possible
  • 1 tablespoon coconut oil
  • 3 small yellow onions, sliced
  • 1 teaspoon fine sea salt
  • 1 large garlic clove, minced
  • 1.2 ounces / 35g sun-dried tomatoes, chopped
  • 1 teaspoon smoked hot paprika (ground chipotle would also work)
  • 1 ½ teaspoons dried oregano
  • 2 teaspoons gluten-free tamari or soy sauce

For serving
  • 6 corn tortillas
  • Spicy Lime Slaw (page 99)
  • 1 ripe avocado, sliced
  • Hot Sauce (optional)

  1. Make the Pico de Gallo: In a small bowl, combine the cherry tomatoes, onion, chile, lime juice, and cilantro. Season with salt and set aside.
  2. Prepare the filling: In a stockpot, combine the lentils and enough water to cover them with water. Bring to a boil; reduce the heat to low, and cook, covered, until tender, about 20 minutes. Drain and rinse them well.
  3. Meanwhile, in a skillet, melt the coconut oil over medium-high heat. Add the onions and salt, stir to coat, and cook until the onions soften and begin to slightly caramelize, about 10 minutes. Add the garlic, sun-dried tomatoes, paprika, oregano, and tamari. Stir to coat, adding a little water if the pot is too dry. Cook until fragrant, 2 to 3 minutes, then add the lentils and stir well to incorporate. Taste and season with salt, if necessary, and remove from the heat.
  4. To assemble, divide the smoky lentil mixture among the tortillas, followed by the slaw and Pico de Gallo. Add the avocado and hot sauce, if desired.

Eggplant Cannelloni with Sunflower Feta and Toasted Garlic Tomato Sauce
Serves 4


  • 2 large eggplants
  • 2 teaspoon coconut oil
  • ½ teaspoon fine sea salt

For Toasted Garlic Tomato Sauce
  • ¼ cup / 60ml cold-pressed olive oil
  • 3 garlic cloves, minced
  • ½ to 1 teaspoon crushed red pepper flakes
  • ½ teaspoon fine sea salt
  • 1 28-oz. / 794g can crushed tomatoes

For filling
  • ½ cup / 80g Kalamata olives
  • Generous handful of fresh basil leaves
  • 1 cup / 250g Sunflower Meta Feta
  • Fine sea salt

  1. Preheat the oven to 400°F / 200°C.
  2. Slice the eggplants lengthwise into long, thin strips (about ¼ inch / 0.5cm thick; you should end up with at least 12 slices). Rub the eggplant slices with the coconut oil and sprinkle with the sea salt. Lay them on a rimmed baking sheet lined with parchment paper.
  3. Roast the eggplant slices for 10 minutes, flip them, then roast until soft and browned, 5 to 10 minutes more. Remove from the oven and let cool slightly.
  4. Meanwhile, make the sauce: In a medium saucepan, warm the olive oil over low heat. Add the garlic and let lightly simmer until golden, about 1 minute, being careful not to let the oil smoke or the garlic burn. Add the pepper flakes, salt, and tomatoes; stir well. Taste and adjust the seasonings, if necessary. Remove from the heat and set aside, covered, until ready to serve.
  5. Make filling: Remove the pits from the olives and roughly chop. Tear the basil leaves. Mix together the meta feta, olives, and basil. Season with salt.
  6. Place about 2 tablespoons of the filling at one end of an eggplant slice. Roll it up and place it back on the baking sheet, seam-side down. Repeat with the remaining filling and slices. Return the eggplant to the oven to warm, if desired.
  7. To serve, ladle about one quarter of the sauce onto each plate. Top with at least 3 eggplant rolls, drizzle with olive oil, and sprinkle with extra pepper flakes, if desired.

Vibrant Pink Pesto Pasta 
Serves 4 to 6


For pesto
  • 1 pound / 450g red beets
  • 1/3 cup / 50g raw, unsalted pumpkin seeds
  • 2 garlic cloves
  • 1 ½ teaspoons freshly squeezed lemon juice, plus more as needed
  • 3 tablespoons cold-pressed olive oil
  • ½ teaspoon fine sea salt, plus more as needed

For pasta
  • Fine sea salt
  • 1 1/3 pounds / 600g dried whole-grain pasta of your choice, preferable spaghetti or linguine
  • Cold-pressed olice oil, for drizzling
  • 7 ounces / 200g soft goat cheese
  • Fresh flat-leaf parsley, for garnish

  1. Preheat the oven to 400°F / 200°C. Wrap the beets in foil and roast until tender, 40 to 60 minutes. Remove the beets from the oven, unwrap the foil, and let them cool slightly before slipping off the skins.
  2. While the beets are roasting, heat a large skillet over medium. Add the pumpkin seeds and lightly toast, stirring occasionally, until fragrant, 3 to 5 minutes. Remove from heat and set aside.
  3. In a food processor, pulse the garlic until minced. Roughly chop the beets and add them to the processor along with the pumpkin seeds, lemon juice, olive oil, and salt, and process until relatively smooth. Taste and add more salt and lemon juice as needed.
  4. Fill a large pot with water and bring to a boil. Add salt and the pasta and cook until al dente, according to the package directions. Drain, place the pasta back in the pot, and drizzle with olive oil. Stir in the pesto.
  5. To serve, divide the cooked pasta among individual plates, crumble the cheese on top, sprinkle with parsley, and season with salt. Garnish with extra olive oil, if desired.

Sweet Potato Date Muffins
Makes 12 muffins


Dry ingredients
  • 1 cup / 150g whole-grain wheat flour
  • 2 teaspoons baking powder
  • ½ teaspoon baking soda
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground ginger
  • ¼ teaspoon fine sea salt
  • 1 cup / 100g rolled oats
  • 1 cup / 150g chopped dates

Wet ingredients
  • ¼ cup / 60ml coconut oil, melted, plus more for greasing the muffin tin
  • 2 ripe bananas
  • 1 cup / 275g sweet potato puree (from about 1 large roasted sweet potato)
  • 1/3 cup / 80ml pure maple syrup
  • 2 teaspoons pure vanilla extract
  • ¾ cup / 185ml plant-based milk of your choice
  • Handful of chopped raw, unsalted pecans
  • Zest of 1 orange

  1. Preheat the oven to 375°F / 190°C. Lightly grease a 12-muffin tin with coconut oil and set it aside.
  2. In a large bowl, sift together the flour, baking powder, baking soda, cinnamon, ginger, and salt. Add the oats and stir to combine. 
  3. In a food processor, pulse to combine the bananas, sweet potato puree, maple syrup, coconut oil, vanilla, and milk. Pour these wet ingredients over the dry ingredients and stir to combine, using as few strokes as possible. Fold in the chopped dates and optional add-ins.
  4. Drop a few tablespoons of the batter into each muffin cup and bake until they are golden, fragrant, and pass the toothpick test, about 30 minutes. Store leftover muffins in an airtight container in the fridge for up to 5 days, or in the freezer for 1 month.
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