Ingredient: olive oil

Egg and Baked Bean Breakfast Salad

Print Recipe Egg and Baked Bean Breakfast Salad Spicy beans, fresh greens, crunchy soldiers, and a gooey fried egg, this breakfast salad is the perfect way to start the day. Prep Time 5 minutes Cook Time 10 minutes Servings Ingredients 1 1/2 tbsp olive oil2 cloves garlic crushed1 red onion finely diced1 red pepper thinly sliced80 g cherry tomatoes quatered80 g button mushrooms quatered100 g kale1 can haricot beans drained (250g drained weight)1/2 tsp salt1 tsp smoked paprika1/2 tsp chilli flakes2 eggs large, free range4 slices toast cut into fingers, to serve2 tsp butter or dairy-free spread Prep Time...

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Curry Roasted Carrots

Print Recipe Curry Roasted Carrots Slight spicy, beautifully sweet and packed full of nutrients, these curry roasted carrots are perfect for popping on top of salads or serving alongside a main. Prep Time 4 minutes Cook Time 45 minutes Servings people Ingredients 8 carrots (medium sized) washed well3 tbsp olive oil2 tbsp lemon, juice3 cloves garlic crushed1 tbsp curry powder1/2 tsp salt For the dressing 3 tbsp lemon and tahini dressing1/2 lemon zest3 tbsp sesame seeds Prep Time 4 minutes Cook Time 45 minutes Servings people Ingredients 8 carrots (medium sized) washed well3 tbsp olive oil2 tbsp lemon, juice3 cloves garlic crushed1 tbsp curry powder1/2 tsp salt For the dressing 3 tbsp lemon and tahini dressing1/2 lemon zest3 tbsp sesame seeds Instructions Pre-heat the oven to 200C and place the washed carrots on a lightly oiled baking tray. Whisk together the olive oil, lemon juice, garlic, curry powder and salt and drizzle over the carrots. Toss to coat and cover the baking tray with foil. Roast for 30 minutes. After 30 minutes, remove the foil, turn up the hear to 220C and return the carrots to the oven for another 10-20 minutes until they are caramelised and starting to brown. Remove from the oven, drizzle over the tahini and sprinkle over the lemon zest and sesame...

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Curried cauliflower, new potato and egg salad

Print Recipe Curried cauliflower, new potato and egg salad Spicy cauliflower, crunchy chickpeas and roasted new potatoes with a creamy dressing! This salad is packed with flavour and full of nutrients making it the perfect simple supper or nourishing lunch! Course Salads + Sandwiches Prep Time 10 minutes Cook Time 20 minutes Servings people Ingredients For the curried cauliflower and roasted chickpeas 1 small cauliflower finely chopped1 400g can chickpeas drained½ onion sliced2 cloves garlic crushed1 ½ tbsp curry powder½ tsp salt½ tsp pepper2 tbsp lemon, juice2 tbsp olive oil For the salad 500 g new potatoes halved70-100 g...

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TLT Toastie

Print Recipe TLT Toastie Smoky baked tofu, creamy hummus, juicy tomatoes and fresh leaves sandwiched between two slices of sourdough. What’s not to love?! Course Salads + Sandwiches Prep Time 15 minutes Cook Time 15 minutes Servings people Ingredients 4 slices sourdough bread (or use your favourite bread)1 handful leaves e.g. spinach, lettuce, rocket1 large beef tomatoSalt and pepper for seasoning For the tofu 1 400g pack firm tofu (I use Cauldron)100 ml soy sauce20 ml worcester sauce2 tbsp maple syrup2 tsp smoked paprika½ tsp garlic powder200 ml water For the smoked paprika hummus (you won’t need the whole...

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Mediterranean Kale Sauté

Print Recipe Mediterranean Kale Sauté Summery, nutritious, and super tasty - the perfect dish to turn anyone into a kale-lover! Course Sides + Dips Prep Time 3 minutes Cook Time 12 minutes Servings people Ingredients 2 tbsp olive oil1 clove garlic crushed1 onion chopped1 small head of broccoli chopped200-250 g kale50 g sundried tomatoes (in oil) drained and finely chopped100 g feta crumbled25 g olives chopped Course Sides + Dips Prep Time 3 minutes Cook Time 12 minutes Servings people Ingredients 2 tbsp olive oil1 clove garlic crushed1 onion chopped1 small head of broccoli chopped200-250 g kale50 g sundried...

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Herby potato wedges

Print Recipe Herby Potato Wedges Crispy potato wedges with a super-fluffy inside. These herby potato wedges are perfect for dipping in hummus and guacamole or serving alongside fish. Course Sides + Dips Prep Time 5 minutes Cook Time 45 minutes Servings people Ingredients 4 large potatoes (200-250g each)2-3 tbsp olive oil1 tsp dried rosemary1 tsp dried thyme½ tsp garlic powder1 tsp saltPinch of sugar Course Sides + Dips Prep Time 5 minutes Cook Time 45 minutes Servings people Ingredients 4 large potatoes (200-250g each)2-3 tbsp olive oil1 tsp dried rosemary1 tsp dried thyme½ tsp garlic powder1 tsp saltPinch of...

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Lemon Tahini Dressing

Print Recipe Lemon Tahini Dressing Creamy, lemony and oh-so-simple, this dressing is a sure way to jazz up any dish. Just drizzle a little over your favourite salad and voila! Course Sides + Dips Prep Time 5 minutes Servings Ingredients 60 ml tahini1 tbsp olive oil1 garlic clove½ tsp salt3 tbsp lemon, juice1/4 tsp cumin1/4 tsp black pepper100-150 ml warm water Course Sides + Dips Prep Time 5 minutes Servings Ingredients 60 ml tahini1 tbsp olive oil1 garlic clove½ tsp salt3 tbsp lemon, juice1/4 tsp cumin1/4 tsp black pepper100-150 ml warm water Instructions In a food processor Place all...

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Lemon and Almond Mug Cake

Print Recipe Lemon and Almond Mug Cake Zesty, moist and perfectly sweet, this lemon and almond mug cake tastes like summer! It only takes a couple of minutes to bake which makes it the perfect mid-week pud! Course Bakes + Sweet Things Prep Time 5 minutes Cook Time 3 minutes Servings person Ingredients Lemon and almond mug cake 1.5 tbsp (30ml) olive oil40 g sugar40 g all-purpose or gluten-free flour½ tsp baking powder1 egg1 tbsp (20ml) milk½ lemon juice and rind Chocolate and lemon sauce 20 g dark chocolate (85% cocoa solids) chopped½ tbsp coconut oil½ tbsp lemon curd...

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Carrot Cake Banana Bread

Print Recipe Carrot Cake Banana Bread Comforting, moist and perfectly sweet, this recipe gives a twist to traditional banana bread. Course Bakes + Sweet Things Prep Time 10 minutes Cook Time 45 minutes Servings people Ingredients 3 ripe bananas (about 330g) mashed1/2 tsp vanilla extract3 tbsp olive oil or coconut oil, melted180 ml milk (I used unsweetened almond milk)3 tbsp maple syrup (30g)85 g brown sugar plus 1tbsp for sprinkling on the top100 g oat flour200 g all-purpose flour or gluten-free flour blend3 tsp baking powder1 tsp cinnamon3/4 tsp salt2 medium carrots, (about 150g) grated Course Bakes + Sweet...

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Pizza Stuffed Aubergines

Print Recipe Pizza Stuffed Aubergines Hearty, healthy and packed full of flavour and nutrients, these stuffed aubergines transform a simple vegetable into a masterpiece. Course Mains Prep Time 5 Minutes Cook Time 45-60 Minutes Servings People Ingredients 2 Large aubergines4 tbsp pesto2 tbsp tomato puree2 beef tomatoes thinly sliced1 125g ball mozzarella thinly sliced2 tbsp olive oilRock salt for seasoning Course Mains Prep Time 5 Minutes Cook Time 45-60 Minutes Servings People Ingredients 2 Large aubergines4 tbsp pesto2 tbsp tomato puree2 beef tomatoes thinly sliced1 125g ball mozzarella thinly sliced2 tbsp olive oilRock salt for seasoning Instructions Pre-heat an...

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About The Author


Hi, I’m Nicola! I’m a nutritionist, foodie and eating psychology geek. Fear-Free Food is the place where I share recipes, advice, and wellness tips to inspire you to eat freely, love fiercely, and live fearlessly.

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