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NOW….I want a bit of everything.

Small plates in the now - great to share. from £4.5

There’s big benefits in our small plates.  Whether you like to combine 2 or 3 of them to create a delicious & nutritious main meal or just want to pop in for a small bite with a fresh mint tea or smoothie, they are a brilliant way to boost your health, are full of bodybuilders and are a delicious treat any time of day.

These fabulous dishes have been lovingly created by chef Kenny to perfection with some healthy input from myself to keep us all in tip top condition.  Without revealing all of Chef’s secret ingredients, let's see what benefits these little gems are bursting with and what effect they have on our body.  

Korean style Cabbage pancakes

Cabbage is a low calorie vegetable which is rich in vitamins, minerals and antioxidants.  Cabbage can help to keep your digestive system healthy by feeding healthy bacteria in your gut and promoting bowel movements due to the high fibre content. Also an excellent source of vitamin K which is vital for blood clotting.

Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger which can promote weight loss

Lemon & garlic broccoli

Packed with calcium and vitamin C, Broccoli is great for your bones, skin, gums, teeth and immune system.  Broccoli prevents and fights disease. It is good for your hair and can improve skin conditions such as acne.  Vitamin K - found in green veggies is very good for your blood, your heart and for building strong bones.

Lemons help sore throats and boosts immunity to help you fight off infections.  They can help to clear your mind and brighten your mood, making you feel refreshed and energised.  Lemons can help to reduce fever, balance PH levels and are a blood purifier.

Garlic is an excellent decongestant and strong antibacterial which could stop germs from growing and boost your immune system. 

Olives, Grapes & Walnuts 

Olives are an antioxidant-rich food and have anti-inflammatory properties making them a natural protection against sickness.  Like the walnuts, they are a great source of vitamin E, which has the ability to neutralize free radicals in body fat.

Olives contain mono-unsaturated fat, the same good fat you find in nuts and avocados. which increases good cholesterol.  They also contain dietary fiber and can help improve your memory.

Grapes are great after exercise as they can give you energy to replenish your muscles.  They can protect your heart and keep your blood healthy, help you recover from illness and help to protect you from disease.

Walnuts are a good source of the plant form of omega-3 fats, which can reduce your risk of heart disease.  Eating walnuts can nourish the beneficial bacteria that live in your gut, they also contain nutrients that may help protect your brain from damaging inflammation which supports good brain function as you age.  Together this combo has all the nutrients you need to feel amazing.

Bruschetta Bread

Our wholemeal bread is a vegan friendly tasty granary and sour dough blend, full of fibre which helps your body get rid of waste and reduces your risk of disease. It helps your body balance blood sugar levels and keeps you feeling satisfied. 

Tomatoes have a high amount of antioxidants, your body's defence system which fights against free radicals (which cause sickness and disease).  They are also good for your skin, your heart, your eyes and your mood :)

Basil is good for your digestion, is anti-inflammatory and helps to fight free radical activity.  It can be good for your skin, helps you to fight depression, control diabetes, can help support liver function, detox your body and promote a healthy gut.

The Onions and garlic are excellent decongestants and strong antibacterials.  Onions are helpful in the treatment of colds and chesty coughs and garlic can help fight chest infections and sore throats. Garlic may stop germs from growing and boost the immune system.

Cashew & spinach dip with Seeded sweet potato crackers

Well here we go nuts for nuts and seeds.  What a wonderful way to pack in your protein for the day with this smooth and satisfying dip paired with the seeded crackers.  

Mounting evidence suggests that eating nuts and seeds daily can lower your risk of diabetes and heart disease by controlling glucose levels and improving your cholesterol profile.

Nuts are rich in fat, fiber, and protein, all of which are more likely than foods high in carbohydrates to make you feel full. For that reason, people who eat nuts regularly — especially those who substitute nuts for animal fats, are less likely to be obese than those who don't.  

Sweet potatoes are a super source of vitamin A which can help to protect your eyes and skin, they are powerful disease fighters and can help to protect your lungs.  Every smoker should eat them!

Spinach also protects your eyes against vision loss is good for your hair, skin and bones.  Of course, it is healthy for your blood and can feed your muscles to keep you feeling strong. 

Together this recipe is a powerful palate pleaser that Popeye would be proud of :)

Picco de Gallo 

Tomatoes have a high amount of antioxidants, your body's defence system which fights against free radicals (which cause sickness and disease).  They are also good for your skin, your heart, your eyes and your mood :)

Coriander may help lower your blood sugar, fight infections, and promote heart, brain, skin, and digestive health

Onions are an excellent decongestant and have strong antibacterial properties helping in the treatment of colds and chesty coughs  

Lime is great for respiratory disorders and just the smell can help relieve congestion.  They are a great source of vitamin C are a good boost to your immune system and are a tonic for your skin, your eyes and your gums.  Lime stimulates your digestive system and is good for heart health too.

Hot peppers are bursting with beta carotene and antioxidants that support your immune system and can help fight off colds and flu  They also boost your metabolic rate which helps you burn more calories.  

Infact, HOT TIP... if you eat chillies at breakfast time, it can help suppress your appetite for the rest of the day! 

Patatas Bravas

Potato skin contains fibre which helps us to feel satisfied so encourages us not to overeat, is good for our digestive system & can help prevent constipation.  

Tomatoes have a high amount of antioxidants, your body's defence system which fights against free radicals (which cause sickness and disease).  They are also good for your skin, your heart, your eyes and your mood :)

The Onions and garlic are excellent decongestants and strong antibacterials.

Onions are helpful in the treatment of colds and chesty coughs and garlic can help fight chest infections and sore throats. Garlic may stop germs from growing and boost your immune system.

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