Our New Summer Salads

Using seasonal produce is really important to us, which is one of the reasons why we change our salads throughout the year. That – and because we know you love trying new things! So, with that in mind, we’ve got three new salads to introduce you to this Summer.

All of them are full of exciting new combinations, taking inspiration and flavours from all over the world. There’s something to suit every taste and mood – plus, they’re all gluten, dairy, and nut-free, as well as being vegan – so everybody can enjoy what we have to offer!

First up, our MY COCO is as tasty as it is colourful. Light, crunchy – and with a coconut, lemon, miso and tahini dressing, a little bit exotic – it’ll put a smile on your face for sure. Plus, its high content of beta-carotene makes it great for your liver, the veggies make it a great source of fibre, and the pretty colours make it great for your Instagram.


Julienne beetroot and carrots, summer sweet corn, roasted aubergine, coconut lemon miso tahini dressing

Next, we have the BROCCO BOWL – ready to satisfy your craving for greens. This salad is so moreish! The chilli garlic roasted broccoli has got just the right amount of bite, the Camargue red rice will ensure you feel set up for the rest of the day and the mangetout and sunflower seeds add that bit of crunch. And the basil-kale pesto proves that the sauce can be 100% delicious AND vegan.

And as always, it’s as good for your body as it is for your tastebuds. Amongst other things, broccoli is packed with vitamins K and C, and is a super powerful antioxidant: what’s not to love!


Chilli garlic roasted broccoli, Camargue red rice, yellow cherry tomatoes, mangetout, basil kale pesto, roasted sunflower seeds

Finally, we’ve got the CALI VIBES, a beautiful purple-and-green, east-meets-west, spicy-yet-sweet salad. It’s a kind of fiery, healthy, delicious coleslaw. The sriracha in the dressing definitely gives it some heat, but that’s offset by the freshness of the cucumber and the sweetness of the golden sultanas and dried cranberries. It was inspired by the Asian influence on the West Coast of America, and the fusion is on point. This one’s good for your digestion, too – with plenty of fibre, vitamins and minerals. Think of it as another take on the legendary kimchi.


Sliced sweetheart cabbage, shredded red cabbage, cucumber bites, fresh mint, golden sultanas, dried cranberries, spicy sriracha dressing

There you have it! Our three new additions to the Maple menu. We can’t wait for you to try them all, so make sure you come and see us sometime soon. Don’t forget, we’ve got plenty of seating in our beautiful King’s Cross store, so bring some friends and enjoy a long, leisurely lunch! We also love to get your feedback on our dishes, so please let us know what you think.

And finally, don’t worry!! Our Mexican Standoff and Julius Caesar are still on the menu. 😊

Look forward to seeing you soon!


Perfect Picnic Food

I was delighted to be back on Channel 4’s Sunday Brunch last weekend. It’s always a pleasure to be on the show, but this week was particularly special as it was for a good cause. It’s been a tough and often very sad few months for this country, but in true British fashion we keep going with our heads held high! Last weekend was the ‘Great Get Together’, inspired by the memory of the late Jo Cox. The event was organised to remind us all just how important it is to remain united, even in the face of adversity. It was a brilliant opportunity for people all around the country to come together and celebrate everything that we have in common.

And what better way to bring people together than with food! So, with that in mind, I came up with some delicious, healthy takes on four picnic classics – quiche, scotch eggs, sandwiches and spring rolls (okay, maybe the last ones aren’t a classic – but they should be!). They all went down a treat on the show, and lots of you have been asking for the recipes – and here they are. So get cooking, pack up your picnic basket and make some time for friends, family and neighbours!

CHICKPEA QUICHE (gf, df, ve)

First up is this amazing chickpea quiche, which uses a homemade nut pastry crust that’s gluten-free and a chickpea filling instead of eggs. Fennel is in season so I braised some fennel and tossed it in lots of wonderful summer herbs. You can make one big tart if you like, but these mini ones are perfect for sharing and serving at a picnic. This dish is also eggless, showing that vegans can enjoy picnic dishes like quiche too!

The chickpeas are cooked like a roux with a non-dairy milk and coconut oil (a roux is traditionally 1 part butter 1 part flour), but avocado or olive oil could work too. A bit of turmeric gives some more flavour and taste to our faux eggs, and finally nutritional yeast gives it some cheesy umami deliciousness.


Serving size: 4-6 tartlets, or 1 medium sized tart

2-3 fennel, about 450g, sliced
2 large onions, sliced
2 large cloves garlic, finely chopped
2 tbsp olive oil
1 orange, juice and zest
(reserve some zest for garnish)
1/4 tsp flaked sea salt
1/8 tsp coarse black pepper
20ml water

50g coconut oil
75g gram (chickpea) flour
2 tbsp wholegrain mustard
250ml nut milk
250ml vegetable stock
2 tbsp nutritional yeast
1/2 lemon, juice and zest
Sea salt and black pepper to taste
25 g fresh parsley, finely chopped (reserving some for garnish)

Homemade Shortcrust Pastry (gf, df, ve)
*optional, or buy pre-made shortcrust pastry
175g walnuts, ground
100g ground almonds
75g sesame seeds
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp flaked sea salt
75ml coconut oil, melted
4 tbsp chickpea flour
4-6 tbsp filtered water


  1. Preheat oven to 160°C.
  2. Use 10 wide x 2 cm deep 6 tartlet tin or one medium tart tin measuring 20-22 cm wide x 3 cm deep.
  3. Prepare fennel by cutting off fronds and bottom of base root. Slice into 0.5 cm thick slices with root intact.
  4. In a large pan, heat oil on medium heat and sauté fennel for 6-8 mins until brown on one side. Season with salt and pepper and flip over. Add onions and sauté for another 6-8 mins.
  5. Add orange juice, water and garlic.
  6. Cover and simmer on low heat for 20 minutes, stirring occasionally to make sure all sides are coated in the juice.
  7. Divide pastry (for homemade see below) between tartlet tins, and press it down with your fingertips to make a crust over the bottom and up the sides.
  8. Using a fork, make holes in the pastry bottom. Bake the tartlets in the oven for 15-20 minutes or until golden brown. Set aside to cool.
  9. Once the fennel wedges are cooked and tender, uncover and continue to cook until the sauce has reduced to a syrupy consistency.
  10. To make quiche filling, heat oil in pan on med heat and add 50g of the gram flour and whisk vigorously. Once creamy, add the remaining flour and cook for another 1 min. Add half the stock whisking until smooth, then the other half. Gradually add the cashew milk, stirring constantly with a whisk. The sauce should start to thicken but stay smooth.
  11. Once thick, add the mustard, nutritional yeast flakes, lemon juice and salt and pepper to taste and mix well.
  12. Off the heat, gently stir in vegetables with parsley (reserving some fennel and parsley for garnish).
  13. Fill the tart (tartlets) with filling and top with remaining vegetables, parsley, orange zest and dill leaves.
  14. Serve with a crisp green salad.

Homemade Shortcrust Pastry

  1. To make the base, place the walnuts into a food processor and pulse until they resemble breadcrumbs.
  2. Add the almonds, sesame seeds, spices, salt and melted coconut oil and pulse until blended.
  3. Add flour and water and pulse a couple of times. Add more water as needed until sticky dough ball is formed in processor.



Next we have the Breadless Samosa Chicken Sandwich, which was a real crowd-pleaser on the show. Simon even said he was ‘blown away’ by it! The recipe was inspired by my mother-in-law, who used this mix in our family’s homemade chicken samosas. Generations of women will tell you that their secret samosa filling is the best because of their unique homemade garam masala mix. But of course, this one really is the best…

The filling is made with chicken breast, spices and coconut yoghurt. The bread is made using cauliflower and eggs then baked in the oven. The samosa chicken is then sandwiched between cauliflower bread – but of course regular works wonderfully too!


Serves 2

To make the “bread”
500g raw cauliflower, riced
100g ground almonds
2 eggs
20g chives, chopped
1/4 tsp flaked sea salt
1/8 tsp coarse black pepper


  1. Preheat oven to 180°C.
  2. Remove the cauliflower leaves and slice off ends. Cut into florets and add to the food processor. Pulse to make cauliflower into broken rice.
  3. Whisk egg and to cauliflower rice along with chives, salt and black pepper mixing evenly.
  4. Mold mixture on a tray into sliced bread size, thickness and shape.
  5. Bake on parchment lined tray for 14-16 mins until firm.
  6. Remove from oven and leave to cool. Flip over bread and remove parchment and leave other side to cool.

For the samosa chicken
2 free-range/organic chicken breasts, 400g
6 garlic cloves, diced
2 lemons, juiced
5 cm piece ginger, grated
1 tsp garam masala
2 tsp turmeric
1/8 tsp chilli powder (optional)
300ml water
2 pinches of salt
25g fresh coriander
10g, chives, chopped
1tbsp olive oil
3 tbsp coconut yoghurt

For the quick pickle carrots (optional)
1 carrot, julienne
1/4 tsp flaked sea salt
1 tbsp apple cider vinegar

  1. Combine marinade ingredients (except olive oil) in a medium pot. Heat pot to a boil and cook chicken breast on medium heat for 15 minutes covered. (If not fully submerged, turn chicken breast half way through so colour of turmeric infuses whole breast).
  2. Optional. Make quick pickled carrots by mixing the ingredients and setting aside for 15-20 mins trying to coat carrots in vinegar.
  3. Once chicken is cooked, remove from liquid and shred with two forks.
  4. Reduce marinade liquid on high heat until a sauce is formed.
  5. Take off heat and add olive oil and shredded chicken, coriander and chives.
  6. Serve chicken with cauliflower bread and carrot pickle.



This is my twist on the British favourite!

It depends on how you like your eggs as to how long to cook them for initially. 4 minutes for soft boiled and 6 minutes for hard boiled. Then make your vegan “meat” by cooking quinoa, herbs and spices, with flour to hold it all together. Finally bake them in the oven to crisp the cooked quinoa. It’s vegetarian friendly and still packed with protein!

scotch eggs

6 room temperature eggs
150g quinoa (white, red, and/or black)
280ml water
2 tbsp olive oil
1 white onion, diced finely
3 garlic cloves, minced with a pinch of salt
1/8 tsp nutmeg
2 tsp ground cumin
3 tsp ground coriander
2 tsp smoked paprika
1 tsp flaked sea salt
2 tbsp Dijon mustard
1/2 lemon, juice and zest
50g buckwheat flour (plus a bit more for dusting eggs)
10g dill, chopped (reserve some for garnish)
Sea salt to taste
Black pepper to taste

For the dipping sauce
1/2-1 tsp sriracha
250 ml yoghurt (coconut for vegan, dairy-free)


  1. Boil water in medium pot (enough water to completely cover eggs).
  2. Gently spoon eggs into boiling water and boil for 5 mins then directly into ice bath.
  3. Carefully peel eggs when cool and set aside in fridge.
  4. Preheat oven to 220°C. Line a baking tray with baking parchment.
  5. Cook quinoa (can be done ahead of time and refrigerated for up to 5 days). Bring quinoa, water and salt to a boil then reduce and simmer for 12-15 minutes covered until all water is absorbed and spirals are revealed. Turn off heat and keep covered for 10 mins before fluffing with a fork.
  6. On medium heat, add olive oil and sauté onions for 5 mins. Then add garlic, spices and salt, cooking for another 2 mins. Add mustard and lemon to deglaze.
  7. Off the heat, mix in herbs and mix thoroughly with quinoa. Add buckwheat flour and mix evenly until a sticky dough is formed.
  8. Divide the quinoa into 6 portions (about 90g each). On cling film, flatten a portion of quinoa into a rectangle about 0.5 cm thick. Dust egg in buckwheat and place in the centre quinoa. Wrap the egg with the quinoa by bringing all the edges of the cling film together, rolling and sealing a crust around the egg. Patch with quinoa as needed.
  9. Bake for 6 mins on a parchment lined tray.
  10. Carefully cut eggs in half using a bread knife to serve. Garnish with dill.


SUMMER ROLLS (gf, df, ve)

Finally, you can find the recipe for the Rainbow Summer Rolls in our previous post at the link below! (But here’s a picture of it anyway)


There you have it: four fantastic new original recipes for a summer full of fresh, guilt-free picnics with friends and family. So fingers crossed this lovely weather will continue!

And don’t forget to catch the show on Channel 4 On Demand whilst you can 😊:

Finally, we’d love to hear which recipe was your favourite! This week we’re treating a few lucky Insta followers to a free brunch if you let us know! To be in with a chance, just follow us at @mymapleandco and comment under one of our recipe pics telling us your favourite dish from this feature 😊. Good luck!

Rainbow Vegan Summer Rolls

June is nearly here, and with this beautiful weather it really feels like Summer has finally arrived. And with the Bank Holiday this weekend (hooray for a three-day weekend!), I hope you’ve all got fun plans to make the most of the sun!

To make it even better, I’ve come up with the perfect recipe to bring the sunshine into your diet – our Vegan Vietnamese Summer Rolls with Miso Almond Dipping Sauce. Whether you’re having friends round or just fancy a taste of the Orient, these little beauties really hit the spot! What’s more, these wonderfully fresh, rainbow-coloured rolls are packed with vegetables and nutrients, without skimping on flavour – so you can tuck in knowing that you’re filling your body with goodness. And they’re gluten and dairy-free. What more could you ask for?!

Below is the recipe for you to make these at home. You can buy the rice wrappers from Ocado, at local health or Asian food store like Whole Foods or Loon Fung. I will also be demonstrating this recipe with our Head Chef Jodi live at the London Produce Show on Wed Jun 7th at 2:30 at the Grosvenor Hotel, Park Lane, London where we will be #celebratingFRESH! We are so in love with these little parcels of YUM!


Much more satisfying than a takeaway!

Vegan Vietnamese Summer Rolls with Miso Almond Dipping Sauce (gf, df, ve)
Serves 4-6 as starter

Summer Rolls
300 g courgette, grated or spiralised
200 g carrots, grated or spiralised
150 g mangetout, thinly sliced
50 g purple cabbage, thinly sliced
50 g red pepper, thinly sliced
30 g mango, 2 mm cubed (optional)
10 g coriander or micro coriander
10 large Vietnamese rice wrappers
10 g poppy seeds
10 g sesame seeds


  1. Dip rice paper into a wide tray filled with warm water for 5 seconds until soft. Transfer to a flat surface.
  2. Start by placing raw vegetables in the centre. Be cautious to not overfill. TIP: fill a quarter of the wrapper.
  3. When closing, flip both ends in first and then tightly roll.
  4. Garnish with coriander and a pinch of poppy and sesame seeds.

Miso Almond Dipping Sauce

250 g almond butter
75 g miso paste
3 limes, zest and juice
2 tbsp sesame oil
75-150 ml water

1. In a bowl, combine all of the ingredients except the water.
2. Use a hand blender or whisk to mix dressing until smooth. Add water 50ml at a time until desired dipping consistency.

Be sure to post a pic of your creations on Instagram and tag us @mymapleandco – we’d love to see your skills!

Happy Bank Holiday everyone!

Help us win the fight against WASTE!

A recent study showed that almost 50% of the food produced in the US is wasted and here in the UK we waste 7.3 million tonnes of food, over half of which is edible! Dan Barber, the environmentally conscious Michelin Star chef of Blue Hill at Stone Barns, one of the world’s 50 best restaurants and our Head Chef, Jodi’s hero, decided to react to this nonsense. On the 24th of February – 2nd of April, Dan Barber opened a pop on the rooftop of Selfridges that featured a wide range of waste-elimination dishes like the carrot and beet juice pulp burger (Jodi said it was unbelievably delicious!!).


At our own kitchen, Maple & Co is also fighting waste! As an example, we use the pulp from our beloved Green Queen cold-pressed juice to make our overnight vegetable broth. We also work with Too Good To Go, an app that helps eliminate end of day food wastage. Chris, one of the founders of To Good to Go was kind enough to answer a few of our questions:


  1. How big is the food wastage in the UK in 2017?

Figures have just been released which show we’re throwing away more food than ever. We waste 7.3 million tonnes of food, over half of which is edible, in our households alone, whilst the restaurant and catering industry throws out 600,000 tonnes of edible food each year – equivalent to the weight of 84 Eiffel Towers. We want Too Good To Go to highlight that often times food ‘waste’ isn’t in fact waste at all – it’s perfectly good stuff that might have a meaningless ‘best before’ date on it or be binned because it’s remained unsold in a shop that’s had an unexpectedly quiet day. This will hopefully get people thinking about how they manage their waste in the home and ultimately lead to the more sustainable usage of our planet’s precious resources.

  1. How did you start Too Good To Go?

Too Good To Go began as a website in November 2015, but it had such a huge uptake in demand and positive reaction in the press that we decided to create a mobile app, which we launched in Brighton and Leeds last summer. We’ve since gone on to amass over 100,000 downloads and saved 14,000 meals – and this is just the beginning!

  1. Can you explain how your app works?

A user downloads the Too Good To Go app from the App Store or Play Store. On opening the app, as long as location services are enabled, a list of the closest restaurants, cafes, bakeries, market stalls, delis and other shops with surplus food available for collection will be displayed. You can then make a purchase via the app (everything costs between £1.50 and £3.80, and is up to 60-90% off regular prices) and receive a mobile receipt. Then, just take the mobile receipt to the store in the collection time specified on the app and hey presto, you get to enjoy a huge box of delicious, fresh food at the same time as fighting food waste!

  1.    How much food wastage did you avoid since the beginning of Too Good To Go?

In the UK we’ve rescued almost 15,000 meals from landfill in a little over 6 months. Europe-wide, we have saved almost 500,000 meals and close to 900 tonnes of carbon dioxide emissions (that’s the same as 450 long-haul flights) – all from perfectly good food that would have otherwise been thrown away.

  1. Any new challenges upcoming for your team?

Yes! Each day brings with it fresh challenges. Now, having began to establish ourselves in London, Leeds and Brighton, we’ve set our sights on other large UK cities so we can save even more food. We’ve just launched Too Good To Go in Wales and hope to land north of the border in Scotland soon!

We are so inspired by Michelin Chef Dan Barber and the team at Too Good To Go – help us win the fight against waste!

x Adria, Jodi and the Maple Team.




What else we can do to naturally boost our energy?

I am so excited for this weekend as Maple & Fitz has a new sibling in town – Maple & CNM. I’ve had the pleasure of coming in as a guest speaker at the College of Naturopathic Medicine (CNM) and now we will be serving Maple food at their brand new shiny school in King’s Cross.

CNM is the UK’s largest training provider of natural therapies and believe in what we believe in at Maple, which is that good nutrition is fundamental to health. Following our feature recently on Sunday Brunch about Energising Foods, the experts at the CNM tell us more about boosting energy naturally. Try these DIY tips from my guest blogger, CNM.

CNM Logo.jpg

Boost energy levels naturally

Everyone gets tired. More often than not a few early nights puts things right. If you are feeling tired or flat all the time, however, and even routine daily tasks feel like a big effort, you may need to look at your diet and habits.
Make your habits more naturopathic

Of course we already know that smoking and significant alcohol consumption are not good for your health, so get help to quit if these are a part of your life you’d rather do without!

We are affected, too, by environmental pollution ranging from electro-magnetic radiation from our increasingly hi-tech lives, to traffic and industrial pollutants in the air we breathe. Cut down on your constant use of technology, and get outdoors for a walk in the park instead.
Stress is always debilitating, so identify and address causes so that your health is not sabotaged.

Do some exercise each day. A walk in the park at lunchtime is a good start or use the stairs instead of the escalator in the tube!
At night, institute a ‘winding down’ process which excludes screens (Netflix!) and might involve listening to relaxing music or reading a book. Be strict about regular sleeping hours, and remove communication devices and other distractions from your bedroom.

If you need a great excuse to take a relaxing 20-30 minute bath in Epsom Salts a couple of times per week, it’s that you can top up your levels of magnesium, an essential mineral for energy production.

Make sure that your mattress and pillows are comfortable, and that temperature and ventilation are good in your bedroom. A sprinkle of lavender essential oil on your pillow can help induce feelings of relaxation.

Look carefully at the chemicals contained in your personal care products, from shampoo to face products, to sunscreen, and opt for natural versions to keep the toxins you ingest to a minimum.

Address Your Diet

Our bodies can be put under severe stress from a less than wholesome diet. Eating a wide range of predominantly plant-based wholefoods, organic where possible, is the ideal.

Plant compounds can manipulate how our bodies function, so make sure you get enough of them. Increasing your intake of veg to at least 8 portions a day can help meet your daily needs of key helpers, such as B vitamins, magnesium and vitamin C levels, co-factors to make sure that your protein intake is used efficiently.

Make sure that your protein intake is sufficient. Protein is essential for every single cell in the body, including the production of your sleep hormone, melatonin. If you are vegetarian, your protein can come from nuts and seeds, pulses, legumes, quinoa and sprouted seeds and beans.

Keeping blood sugar well balanced throughout the day with meals that contain protein and healthy fats as well as carbohydrates can make a real difference to our energy levels over the course of the day. To combat sugar cravings, take half a teaspoon of cinnamon when you get the urge for something sweet or starchy. A handful of nuts is a much healthier source of fast energy than sugary treats.

Don’t forget to hydrate!

Even mild dehydration can cause us to feel below par. Aim to drink 2 litres of clean water a day. To increase hydration at the cellular level, add a little cucumber or celery to your jug of water, and sip throughout the day.

For some people, unexplained fatigue continues no matter how much rest is taken.
If underlying health problems have been ruled out, a naturopathic nutritional therapist can help you identify any food intolerances or nutritional imbalances which may be contributing to your tiredness. If so, there are many nutritional approaches which can help. Acupuncture and herbal medicine are also useful therapies to help you relax and re-balance.

Happy 2017 and we hope these tips help!

CNM (College of Naturopathic Medicine) trains students for careers in a range of natural therapies, including Natural Chef, Naturopathic Nutrition, Herbal Medicine, Acupuncture, Homeopathy, and Naturopathy. Short courses in additional therapies are also available. To find out about CNM courses and locations, visit

Pack in those vitamins and minerals for those January Blues…

I had so much fun this morning with Tim, Simon, Kelly, Nick, Martin and Nick! It’s always intimidating to cook for celebs especially when Simon wants to know where the sausage went in our Vit D packed breakfast and Kelly wanted champagne to poach her eggs!

Below are some recipes to help you get over or even try to beat the flu season this grey January month as we’ve featured dishes full of vitamin D, iron, B vitamins, magnesium, manganese and copper. Message me on twitter, Instagram or facebook if you have any questions! x Adria



Feature: Vitamin D
Serves 4

 eggs, 8
baby spinach, 60g, wash and dry
smoked mackerel, 400g

chives, 1 tablespoon, finely chopped
lemon, 2, zest and wedges

sea salt and black pepper to taste


  1. Poach egg in gently boiling water (bubbles should look like champagne). Slowly swirl the water and gently drop the egg in the centre as close to the water as possible (chef’s tip: use a mug or small cup to drop egg). Poach for 3 mins. Remove with slotted spoon and pat dry.
  2. Wash and dry spinach and finely chop chives.
  3. Serve dish with a bed of spinach, mackerel and poached egg on top. Season with sea salt and pepper. Then garnish with chives, lemon zest and wedge.



Feature: Magnesium and Manganese

Serves 3-4

250g Green lentils, soak overnight
1 tsp table salt

250g Buckwheat (kasha)
2 tsp table salt
200g Red onion, thinly sliced

2 Limes
200g Leeks, sliced, thinly sliced
1 tsp extra virgin olive oil
3-4 teaspoon Peruvian aji Amarillo spice

150g Cavolo nero, cut into bite size

Juice from onion pickle
1/2 tsp Peruvian aji Amarillo spice

2 tbsp Pomegranate seeds
2 tbsp Toasted pumpkin seeds


  1. Soak lentils in cold water overnight. Rinse and drain. In a large pot add lentils, salt and cover with water. Bring to a boil and reduce to simmer, stirring occasionally, until lentils are very soft but still hold their shape, about 20-25 mins. If needed, top up with water so covered. Drain and set aside.
  2. Bring a pot of water to boil with table salt. Add the buckwheat and cook for 3 minutes. Drain and set aside.
  3. Quick pickle the red onions by rinsing in cold water and squeezing 2 limes on them. Set aside for 15 mins. When ready, strain juice from onions and mix juice with spice.
  4. Wash, remove stem and cut cavolo nero leaves.
  5. Sauté the leeks in oil and aji Amarillo until tender about 5 minutes. Add buckwheat and lentils to reheat for another 3 mins then add cavolo nero to lightly cook for another 1 min. Off the heat, toss in pickled red onions and add dressing as desired to give a deliciously tangy taste. Season with salt and pepper.
  6. Garnish with toasted pumpkin seeds and pomegranates. Serve warm.


Thai Lamb Curry (gf, df)

Feature: Iron and B Vitamins

Serves 2

Lamb rump (or any lean cut), 300g, cubed
Coconut oil, 1 tsp

Lamb Stock
Onion, 100g, roughly chopped
Carrot, 100g, roughly chopped
Celery, 100g, roughly chopped
Lemon grass, 1 stalk, halved lengthwise
Water, 250-250ml

Coconut oil, 1 tbsp
Onion, 1 or shallot, 3, thinly sliced
Ginger, 30g grated
Red curry paste, 1-2 tbsp
Coconut milk, reduced fat, 400ml,
Maple syrup, 1 tsp
Water or stock from lamb above, 200ml
Dark leafy Asian vegetable e.g. dao miu, choy sum, guy lan, 100g

Lemon balm or coriander, 2 tbsp
Lime, 1/2
Red chili (optional), 1, sliced

Cauliflower, 900g, grated, sautéed for 3 minutes
Coconut oil, 1 tbsp
Edamame, 80g, beans only
Sea salt and black pepper to taste



  1. Cut stock vegetables. Halve lemongrass lengthwise and bend and break fibre to release flavour. Dice lamb into 2 cm cubes. Heat oil and sear lamb off on all sides in a large stock pot for 5 mins. Remove lamb and set aside.
  2. Sauté vegetables in same pot the lamb was seared in and cook until clear for 5-10 mins.
  3. Add lamb back into pot with 3L water. Bring to a boil and then let simmer for 3-4 hours until lamb is tender and easy to pull apart (add more water if needed)
  4. Strain the stock through a fine mesh sieve. Remove vegetables setting the meat aside and reserve stock to add to curry.

Red Curry

  1. In a pot heat coconut oil on med-high and sauté onion for 5 mins. Add grated ginger and red curry paste and cook for another 2 mins.
  2. Add cooked lamb, coconut milk, maple syrup, and lamb stock and cook for an additional 20 minutes on low heat. Add a few pinches of sea salt.
  3. When ready to serve, add green vegetable and cook for another 2 mins.
  4. Serve hot in a bowl garnished with herbs, red chillies and lime wedges.

Cauliflower Rice

  1. Grate cauliflower fleurets in a cheese grater or chop by hand into small rice-sized grains.
  2. In a pan sautéed “rice” with coconut oil for 3 mins. Mix in edamame and season with salt and pepper. Serve with curry.


Spirulina Cashew Tahini Dip (gf, df, ve)

Feature: Copper

Makes 1 bowl

200g cashews
2-3 tsp spirulina
50g tahini
1/2 tsp cumin
1 lemons, zest and juice
1 lime, zest and juice
1/2 tsp activated yeast flakes*

100-150 ml hot water
Sea salt and black pepper to taste
Sesame seeds (optional)

*optional, gives a cheesier taste

Carrots, celery, cucumber and/ or peppers, cut into sticks


  1. Preheat oven 180C. Toast the cashews on a pan/tray for 5-10 mins until golden and fragrant (optional)
  2. Soak cashews overnight or min 4 hours in cold water. Rinse and drain.
  3. In a food processor blend cashews, spirulina, tahini, cumin, lemons and lime zest/juice, and yeast. Blend until smooth add tahini and hot water as needed until desired consistency achieved. Add salt and pepper to taste.
  4. Garnish with sesame seeds and serve with vegetable sticks.

English black kale obsession from Staples British Farm!

Did you know that kale is one of the oldest brassicas proudly sitting alongside cabbage, brussels sprouts, broccoli and cauliflower?  The vegetable we know today is more than 2,000 years old and until the end of the Middle Ages, kale was one of the most common green vegetables eaten across Europe.  At Maple & Fitz, we buy our kale from the Lincolnshire farmers here in the UK and work with farmers such as Staples British Farmers.  Here’s George Read who oversees their 100% self sufficient farm which uses green electricity from a bio gas, as well as using that energy to provide heat, refrigeration and fertiliser. Now that’s what I call impressive!fistfist fistokayokayokay!


There are different types of kale, but our favourite kale at the moment is the deliciously earthy but sweet and fragrant cavolo nero.  Cavolo nero, also known as black kale is fresh, crisp, chewy and maintains it’s structure quite well when heated making it super versatile to cook with!

maple and fitz

So hopefully I’ve sold you on cavolo nero based on its taste and texture but if not, here are some great health benefits too such as:

  • preventing heart disease and cancer with its high content of antioxidants and anti-inflammatory properties
  • boosting strength and immunity since it’s packed with calcium and iron, and vitamins A and C and
  • supporting skin and eye health.

If you love black kale already or want to give it a try, I’ve shared a cavolo nero pesto recipe here and a great immunity boosting salad recipe here. Give them a try and let me know what you think! Otherwise, come in and try our yummy Jack’s Brother saladJack’s Brother salad featuring black kale.