Ebb & Flow -

Use some of that leftover festive fruit and veg, get creative in the kitchen and arm yourself with some tasty healthy alternatives to keep you on track this January…



  • 500g pack/1lb dried whole figs, hard stalk and centre of base removed, roughly chopped
  • 85g/3oz dried apricots (sulphur dioxide free – sulphur dioxide give apricots a bright orange colour), chopped into small pieces
  • 50g/2oz dried cranberries
  • 100g/4oz whole almonds, lightly toasted, finely chopped
  • 1 tbsp maple syrup (optional)
  • 1 tsp ground cloves
  • 100g/4oz sesame seeds, lightly toasted



  1. Put almonds in a large bowl.
  2. Process figs in a food processor until they are a smooth paste.
  3. Add to the almonds and then, using your hands, mix in the cranberries, maple syrup and cloves.
  4. Roll the mixture into small balls, just to give you a mouthful.
  5. Put sesame seeds onto a tray and roll the balls in them until covered.
  6. The balls can be eaten as they are, or left to dry on tray before eating.


  • 300g portobello mushroom (approx 2 large), wiped clean, damaged stalks removed
  • 60g chopped walnuts
  • 3 shallots, peeled and finely sliced
  • Small bunch of thyme, washed
  • 2 tablespoons water
  • 1 tablespoon coconut oil
  • Sea salt and black pepper



  1. Place the walnuts in a frying pan over a moderate heat, stir frequently for 4 minutes or until lightly browned (be careful not to burn), transfer to a small bowl.
  2. Remove the leaves from the stems of the thyme, and add to the bowl.
  3. Add coconut oil to a frying pan and gently heat for 3-4 minutes to soften but not brown.
  4. Cut the mushrooms into small cubes, this makes it easier for the water within to evaporate.
  5. Add the walnuts and the thyme to the frying pan.
  6. Add the mushroom, stir then add the water and cover.
  7. Over a low heat, gently cook the mushrooms for 10 minutes until soft.
  8. Remove the lid, turn up the heat to moderate, and stir frequently for 5 minutes or until most of the water has been released by the mushrooms and evaporated. Note: there will be some water remaining but it should not be collecting as a pool in the middle of the frying pan. Allow to cool for a few minutes.
  9. Transfer all the ingredients from the frying pan into a deep mixing bowl and using a hand-held blender create a smooth pate.
  10. Add sea salt and pepper to taste.
  11. Transfer pâté to ramekins and place in fridge to cool, allowing flavours to infuse.
  12. Serve with water biscuits, oat biscuits, and a selection of crudités; celery sticks, carrots, red peppers.

Ingredients (spiced latte mix):

  • 8 tablespoons beetroot powder
  • 4 teaspoons cinnamon (Ceylon) powder or ground cinnamon sticks
  • 1-2 teaspoons ginger powder
  • 1/2 tsp of vanilla powder (or add a few drops of vanilla essence to the plant based milk)
  • Pinch chilli powder
  • 2 pinches sea salt
  • 2 tablespoons coconut sugar (optional)

Add all ingredients together in a small jam jar/container with a lid (adjust the amounts of each ingredient according to taste when preparing the mix.

Best consumed within 2 months to obtain the maximum flavour.



  1. Pour a mug of plant based milk into a small saucepan.
  2. Add 2 level teaspoons of beetroot spiced latte mix into a saucepan and stir, breaking up any lumps with the back of a spoon.
  3. Warm the drink over a medium heat without bringing to the boil.
  4. Pour into a mug and sprinkle a pinch of the beetroot spiced latte over, enjoy!

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