Simple food. Better health. No fads.
Real recipes developed in a real kitchen, with plenty of pulses, vegetables, fish, whole grains and the occasional surprise appearance from fennel.
First drafts
Dips & Spreads
A smoky roasted aubergine dip with tahini, garlic and lemon.
Lunch
A ridiculously simple wholemeal pitta stuffed with wilted greens and creamy hummus.
Main Course
The chuck-it-all-in-a-pan curry that has no business being this good.
A quick wholemeal oat and chive soda bread with no yeast, no proving and absolutely no streaky bacon required.
Dips & Spreads
A creamy bean dip flavoured with lemon, garlic and fresh rosemary.
Dips & Spreads
A smooth, lemony homemade hummus made with chickpeas, tahini and garlic.
Main Course
A wholesome plant-based curry with warming spices, creamy coconut and plenty of protein.
Dips & Spreads
A vegan spread
Fish
Tender hake in a light creamy tomato sauce with wholewheat pasta.
A quick Mediterranean-inspired supper packed with vegetables, fibre and protein.
Main Course
Crispy torn tofu, colourful vegetables and a punchy Korean-inspired sauce.
Salad
A seriously crunchy make-ahead salad with chickpeas, quinoa, almonds and a sharp apple-cider dressing.
A lemony, herby quinoa salad with chickpeas, sweetcorn, vegetables and toasted almonds
A warming yellow lentil dal with cumin, ginger, garlic and a sizzling onion temper.
Red Lentil, Tomato & Kale Curry
A thick, warming curry packed with squash, chickpeas, kale and a proper bird's-eye chilli kick.
Main Meals
A quick Mediterranean-style supper from whatever is left in the fridge.
Light Meals
A fresh, lemony tabbouleh with herbs, vegetables and fibre-rich butter beans.
A punchy ginger, garlic and lime glaze for sea bass
Salads
A colourful Mediterranean salad with chickpeas, feta and plenty of fresh vegetables.
Dips & Spreads
A creamy, lemony chickpea spread with avocado, spinach and gently toasted spices.
A proper comforting fish pie with haddock, prawns, peas and greens beneath golden potato and swede mash.
Lunch
Garlicky butter bean, kale and hummus wholemeal pittas.
Soups & Stews
A warming vegetable and bean soup that's packed with flavour, not fad diets.
Crispy oven-baked tofu with a golden Japanese-style curry sauce, brown basmati rice and greens.
Fish
A quick Mediterranean-inspired pasta packed with vegetables, fibre and protein.
Juicy baked cod with roasted tomatoes, garlic, lemon and warm Mediterranean spices.
A rich tomato, vegetable and lentil casserole with a crunchy oat and pumpkin seed topping.
Fish
A colourful Mediterranean-inspired traybake with flaky hake, roasted vegetables and a vibrant lemon parsley dressing.
Main Meals
A hearty vegetarian bake with chickpeas, colourful vegetables and golden halloumi.
Fish
Sea bass, cod or haddock gently poached in a rich tomato and vegetable broth.
Main Meals
A savoury red lentil dal with oats, greens and warming spices.
A hotel-room chickpea and couscous pot for when the alternative is calling for pizza.
Breakfast
Creamy overnight oats with mushrooms, courgette and tomatoes, gently spiced with smoked paprika and chilli.
Main Course
Garlicky Mediterranean prawns in a rich tomato and chilli sauce, perfect for spooning over a baked potato.
Snacks
Proper peanut butter made with roasted peanuts and nothing unnecessary.
Fragrant brown basmati rice with toasted spices, onion and garlic — considerably more interesting than plain boiled rice.
A rich lentil and kidney bean chilli inspired by an old-school Linda McCartney chilli non carne.
Main Course
A spiced butternut squash, green lentil and rice one-pot with lemon and wilted greens.
Dips & Spreads
A colourful chickpea hummus with earthy beetroot and a fresh lemon finish.
Dips & Spreads
A naturally sweet and gently smoky hummus made with roasted carrots.
Main Meals
A hearty Mediterranean pasta packed with roasted vegetables, butter beans and fresh basil.
Fish
A colourful, fuss-free supper with roasted vegetables, butter beans, salmon and a crisp-skinned potato.
A tangy savoury plum sauce with Dijon and balsamic for roast chicken, pork or vegetables.
Breakfast
A Mediterranean-style breakfast served on sourdough or in a wholemeal pitta.
Breakfast
Creamy scrambled eggs with smoked salmon, wilted spinach and toasted pine nuts.
Vegetarian
A rich, smoky one-pan supper packed with pulses, vegetables and warming spices.
Main Course
A hearty, high-fibre Mediterranean-inspired one-pot meal packed with vegetables and warming spices.
Main Meals
A rich, smoky Mediterranean-inspired chilli packed with lentils, beans and colourful vegetables.
A thick, hearty lentil and vegetable soup that's considerably better for you than the title deserves.
A smoky, tomato-rich wholegrain prawn pan inspired by paella, with brown and wild rice.
Light Meals
A thick, savoury lentil filling for wholemeal pittas, wraps, baked potatoes or salads.
Soups & Stews
A hearty Mediterranean-style soup packed with vegetables, red lentils and warming spices.
A fruity, no-added-sugar plum preserve thickened naturally with chia seeds.
Breakfast
A quick Mediterranean-style breakfast packed with vegetables and protein.
Main Course
Mediterranean cooking for courgette season!
Creamy tomato, spinach and Greek-yoghurt chickpeas with garlic, chilli and sun-dried tomatoes.
Crispy baked potato shells filled with rich lentil cottage pie and topped with pea and spring-onion champ.
A simple golden dal with nutty toasted lentils, ginger, tomato, cumin and chilli.
Dips & Spreads
A cool cucumber and herb dip made with Greek yoghurt, garlic and lemon.
Light Meals
An earthy Mediterranean-style salad with lentils, roasted vegetables, feta and a sharp lemon dressing.
About the project
Pulse Fiction Kitchen began as a collection of practical recipes designed to support better heart health, cholesterol, blood sugar control, gout management and gradual weight loss.
The recipes are affordable, adaptable and tested at home. Some even pass the Clare Test.