Happy Bean Nutrition & Wellbeing Top Tips

My Nutrition & Wellbeing top tips to inspire and motivate you to make healthy food and lifestyle choices.

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Category: Nutrition

  1. Fish Pie with white sauce

    Posted on

    fish pie picServes: 4

    Shopping list - choose organic where possible

    250g Salmon
    250g white fish (cod or haddock)
    200g prawns (I use the king prawns, smaller prawns can also be used)
    1 leek
    1 carrot
    1 red chili (optional)
    250ml milk (I use almond milk)
    2 tsps of cornflour
    75g cheese (optional)
    A handful of chopped fresh parsley

    For the mash:
    600g white potatoes.
    400g sweet potatoes.

    Peel the white potatoes and put in large saucepan, cover with water and bring to the boil, then add the sweet potatoes to the pan, cook until soft enough to mash.
    Wash and slice the leek.
    In a large saucepan sautee the leeks in a small amount of coconut oil or butter for a few minutes.
    Add in the salmon and white fish to leeks and cover with the almond milk, simmer on a medium heat for 10-15 mins.
    Grate the carrot into the an oven-proof dish you are going to cook the fish pie in, chop the red chili finely.
    Drain the milk from the saucepan into a jug.
    Flake the fish into the oven proof dish along with the leeks and grated carrot, mix together well.
    Add 200ml of the almond milk into a small saucepan over a medium heat and add in 2 heaped teaspoons of cornflour, stir well until thickened.
    Grate the cheese into the sauce and pour over the fish.
    Mash the potatoes and spread over the top.

    Cook for 40-45 mins at 180°C.

    Serve with some 2-3 steamed veg – broccoli/beans/kale/spinach/peas/carrots.

  2. Butternut Squash, Chickpea and Spinach Curry

    Posted on

    Butternut Squash, Chickpea and Spinach Curry

    Serves: 4

    butternut squashChoose organic where possible


    • 1 Butternut squash 6-8 inches high, peeled and diced with seeds scooped out
    • 200g Spinach
    • 400g chickpeas (1 can)
    • 1 tin of tomatoes
    •  1 tin coconut milk
    • 2 cloves of garlic, finely chopped
    • 1 onion, finely chopped
    • 1 green chilli, finely chopped (more if you like it very spicy)
    • 1inch of ginger root, peeled and finely chopped
    • A handful of chopped fresh coriander
    • Half a lemon


    • 1 tbsp cumin seed
    • 1 tbsp coriander seed
    • ½ tbsp turmeric
    • 8 black peppercorns


    • If serving with brown rice, then add 50g rice per person to a pan of water, bring to the boil and simmer for 25-30 minutes until the rice is tender.
    • Grind the spices in a pestle and mortar
    • Lightly fry the onion until translucent over a medium heat in small amount of coconut oil
    • Add the garlic, ginger and chilli, stirring and cooking for 2 minutes
    • Add the spices stir well and cook for a further 2 minutes
    • Add the butternut squash and coat in the ingredients in the pan, cook for a further 2-3 minutes
    • Add the tomatoes and coconut milk, cook for 10-15 minutes until the squash is cooked and you can push a fork through it
    • Drain and rinse the chickpeas, add to the pan along with the spinach
    • Cook for a couple of minutes and serve, sprinkle over the fresh coriander and a squeeze of lemon.