In a world where food trends seem to be changing faster than TikTok recipes go viral – one day carbs are the enemy, the next it’s seed oils or sugar – figuring out what’s actually the most ‘healthy’ thing to eat has become more complex and challenging than ever.
For registered nutritionist Sophie Gastman, this is problematic. Healthy eating shouldn’t be confusing or restrictive. In her debut cookbook, Find Your Healthy – a practical guide with plenty of myth-busting – she cuts through the food noise, offering evidence-based healthy eating advice alongside delicious recipes (designed to be enjoyed without guilt or overthinking).
Instead of prescribing a single ‘golden rule’ for eating well – or the ‘perfect’ way to eat – Gastman acknowledges that most people (living in the real world, not Instagram) have packed schedules and limited time. ‘There’s no point telling someone to cook from scratch every night if they work two jobs and have four mouths to feed,’ she says. ‘Real life matters, so that’s the kind of advice and recipes you’ll find in this book.’
And with that in mind, here are three of Gastman’s go-to high-protein recipes from Find Your Healthy – designed for those busy mornings, quick lunches and everything in between.
The Ultimate Porridge
Joe Woodhouse
This is my ultimate porridge recipe. I’ve been eating some version of it for the best part of 10 years, and the fact that I’m still not sick of it says a lot. If you’re wondering why porridge even needs a recipe, or how good it can really be, then you haven’t tried my version. Not to toot my own horn, but this recipe has converted multiple porridge haters into full-blown porridge enthusiasts. Packed with protein, healthy fats and all the textures you could ask for, it’s the perfect breakfast to keep you going all morning.
Ingredients
For the oats
40-60g oats (a mix of regular and jumbo rolled oats works well)1 tbsp ground flaxseed (or any milled seed)A sprinkle of ground cinnamonA pinch of salt (don’t skip this)10-15g protein powder (optional)Boiling water, to cover½ ripe banana, mashedA splash of milk of choiceSweetener of choice, to taste
Topping suggestions
Frozen berries, warmed (1-2 minutes in the microwave does the trick)½ ripe banana, sliced1 tbsp Greek yoghurt1 tbsp peanut butter1 Brazil nut, choppedPumpkin seedsMethod
Soak the oats
In a small saucepan, add the oats, flaxseed, cinnamon, salt and protein powder (if using).Add enough boiling water just to cover the oats and place a lid on the pan.Leave to soak at room temperature for at least 15 minutes or overnight – the oats should absorb most of the water. This helps the oats to soften and cook faster.
Cook the oats
Add the mashed banana to the pan and stir. Cook over a medium-low heat, stirring continuously and adding splashes of water as needed, until the oats are soft and creamy and you reach your desired consistency.
Finish and serve
Once the porridge has thickened enough, stir through a splash of milk and adjust the sweetness to taste.Pour into your favourite bowl and top with warm berries, sliced banana, yoghurt, peanut butter, a chopped Brazil nut and a sprinkle of pumpkin seeds (or whatever combination of toppings you like).
Want to… MAKE IT VEGAN? Use any plant-based milk and yoghurt.
MAKE IT NUT-FREE? Skip the Brazil nut and swap the peanut butter for tahini or a seed butter.
ADD MORE PROTEIN? Include the protein powder and use higher-protein toppings like Greek yoghurt and peanut butter.
SPEED THINGS UP? Skip the soak and cook as normal, but it won’t be as creamy. You can also use the microwave, but at your own peril.
MAKE IT YOUR OWN? This recipe is highly customisable. Feel free to swap in your favourite fruit, seeds, and nut butter. All I would say is that if you don’t add protein powder, or skip the protein-rich toppings (Greek yoghurt, peanut butter, nuts, and seeds), you’ll be hungry an hour later.
Pesto Fried Egg Rösti with Balsamic Roasted Asparagus and Tomatoes
Joe Woodhouse
A rösti is basically a hash brown’s fancy Swiss cousin – somewhere between a latke and a potato pancake. Here it’s topped with crispy fried eggs and sweet balsamic roasted veg, so you’ve covered all the bases in terms of protein, healthy fats, carbs and fibre. In other words, it’s a well-balanced excuse to have a posh hash brown for breakfast.
Ingredients
For the rösti
2 medium potatoes (approx. 350g), skin on¼ tsp fine sea salt¼ tsp pepper2 tbsp neutral oil or unsalted butter
For the balsamic roasted veg
100g cherry tomatoes100g asparagus, tough ends snapped off½ tbsp olive oil½ tbsp balsamic vinegar¼ tsp garlic powderSalt and pepper, to taste
For the eggs (1-2 per person)
2-4 tbsp pesto, from a jar or homemade (check if vegetarian, if needed)2-4 eggs
Optional garnishes
Grated Parmesan cheese or vegetarian hard cheeseTorn fresh basil leavesMethod
Make the Rösti
Grate the potatoes using the large holes of a box grater. Place the grated potato in a bowl of cold water to rinse off the starch.Drain, then use a clean tea towel or kitchen paper to squeeze out all the excess moisture – the drier the potato, the crispier the rösti. Transfer to a bowl and season with the salt and pepper.Heat a tablespoon of the oil or butter in a small (approx. 20cm) frying pan over a low–medium heat. Add the grated potato and press it into an even layer, covering the whole pan.Cook for 8-10 minutes until the bottom is golden and crisp. If it isn’t browning, turn the heat up slightly.Once golden, carefully flip onto a plate or board. Add the remaining tablespoon of oil or butter to the pan and slide the rösti back in to cook the other side. Cook for 6-8 minutes until the second side is crisp and golden.Slide the finished rösti onto a baking tray and keep warm under a preheated medium–high grill (this step makes it extra crispy – just keep an eye on it so it doesn’t burn).
Roast the veg
While the rösti cooks, roast the veg. Preheat the oven to 200°C fan. Line a baking tray with baking paper.Toss the tomatoes and asparagus with the olive oil, balsamic vinegar, garlic powder, and some salt and pepper.Spread the veg out on the lined baking tray and roast for 15 minutes, or air-fry at 200°C for 10 minutes, until the tomatoes are starting to blister and the asparagus is tender and slightly charred.
Fry the pesto eggs
Using the same frying pan you used for the rösti, add the pesto to the pan and fry over a low heat for a minute until it’s gently sizzling.Crack in the eggs and let them cook until the edges begin to crisp. Spoon the warm pesto over the whites, then cover the pan with a lid and cook for 1-2 minutes to set the tops while keeping the yolks runny.
Serve
Cut the rösti into wedges and serve with the balsamic roasted vegetables and a pesto-fried egg on top of each portion.Finish with a grating of cheese and a scattering of torn basil leaves, if you fancy.
Want to… MAKE IT VEGAN? Fry the rösti in oil or plant-based butter. Swap the pesto-fried eggs for tofu scramble drizzled with vegan pesto.
STORE THE LEFTOVERS? Keep the rösti and veg in separate containers in the fridge for 3-4 days. Reheat the rösti in a pan or in a preheated oven at 180°C fan or air fryer at 180°C for 8-10 minutes until crisp. Reheat the veg at the same temperature for 5-8 minutes.
Spicy Harissa Sardines and Pea-Avo Smash
Joe Woodhouse
This recipe was born out of a work group chat when a colleague asked for easy work-from-home lunch ideas. Someone threw in ‘spicy sardines on toast’ and I’ve been making my own version ever since. If you’re not convinced by the idea of tinned sardines, you should be. They’re cheap, last forever in the cupboard and come packed with omega-3s (plus calcium and vitamin D if you eat the little bones, which you should!).
Ingredients
For the pea-avo smash
80g frozen peas, defrosted¼ ripe avocado, peeled and stoned1 tbsp tahiniJuice of ½ lemon1 small garlic clove, roughly chopped1 tsp za’atarA pinch of pul biber or chilli flakes (optional)1 tsp roughly chopped fresh coriander1 tsp roughly chopped fresh parsleySalt and pepper, to taste
For the harissa sardines
120g tin sardines in water, brine or oil, drained1 small garlic clove, grated2 tbsp rose harissa pasteJuice of ½ lemonA small handful of fresh coriander, choppedA pinch of pepper
To assemble
A thick slice of sourdough, toasted (use gluten-free, if needed) Radishes, thinly slicedBalsamic glaze or pomegranate molasses (if you have it)Method
Make the pea-avo smash
In a small food processor or blender, blend the peas, avocado, tahini, lemon juice, garlic, za’atar and pul biber or chilli flakes (if using).Add the fresh herbs and pulse to combine. Season to taste with salt and pepper.
Season the sardines
In a bowl, lightly mash the drained sardines with a fork, then mix in the garlic, harissa paste, lemon juice, coriander and a pinch of pepper.
Assemble
Spread a generous layer of the pea-avo smash on the toasted sourdough.Top with thinly sliced radishes for crunch, then the harissa-sardine mix and finish with a drizzle of balsamic glaze or pomegranate molasses. Cut in half and tuck in!
Want to… MAKE IT VEGAN? Swap the sardines for a 215g tin of (drained and rinsed) white beans or chickpeas, lightly mashed with the same garlic, harissa, lemon, coriander and pepper combo. Add a drizzle of extra virgin olive oil to make it less dry.
STORE THE LEFTOVERS? Store the leftover pea-avo smash in an airtight container in the fridge for 2-3 days. It may slightly discolour, but it will still taste fine. The sardine mix is best eaten fresh but will also keep in an airtight container in the fridge for 2-3 days.
SWAP THE TAHINI? Greek yoghurt works well, or olive oil if you want to keep it dairy-free.
SWAP THE ZA’ATAR? Dukkah, sumac or a pinch of dried oregano with sesame seeds gives a similar vibe. Or just skip it entirely.
SWAP THE SARDINES? Any tinned oily fish will work – try mackerel, salmon or even tuna.
SPEED THINGS UP? Skip the blender and just mash the peas and avocado with a fork. It’ll be a bit chunkier, but still delicious (and one less thing to clean).
Recipes extracted from Find Your Healthy by Sophie Gastman (Ebury Press, £26)