Week 11 – Monday
Aubergine, Tomato and Goat’s Cheese Grills with Salad
Serves 4 Ingredients 1 aubergine Olive oil 4 beef tomatoes 4oz / 115g / ½ cup soft goats’ cheese Smoked paprika For the salad: Rocket Tomatoes Spring onions Radish Pepper Juice of a lemon Salt and freshly ground black pepper Preparation Method 1 Cut the aubergine into...
Berry Blitz Smoothie
Serves 1 Ingredients Handful raspberries Handful blackberries 7fl oz / 200mls natural coconut yoghurt ½ tsp cinnamon 1 tsp coconut oil 4 / 5 ice cubes Preparation Method 1 Blitz all ingredients in a blender until smooth, then enjoy!
Sweet potato crisps
Serves 2 Ingredients 1 sweet potato (approx. 9oz / 250g / 1 cup) 1 tbsp olive oil ½ tsp smoked paprika ¼ tsp paprika Pinch of chilli powder Pinch of Himalayan salt Preparation method 1 Preheat the oven to 190°C / 375°F / gas mark 5. and cover a baking tray with...
Avocado and Tomato on Rye Bread
Serves 1 Ingredients 1 slice rye bread ½ an avocado, sliced 1 large tomato, sliced lime juice Preparation method 1. Lightly toast the rye bread. 2. Arrange the avocado and tomato slices on top and sprinkle with lime juice.
Vegan Strawberry Ice Cream
Ingredients 700g fresh strawberries 100g agave nectar or honey 350ml rice milk 2 tsp lemon juice Preparation method 1 Slice the berries and toe them with the honey, and leave for 1 hour. 2 Place the mixture in a blender with the rice milk and lemon juice. 3 Chill in a...
Week 11 – Tuesday
Rice Cakes with Eggs
Serves 1 Ingredients 2 hard-boiled eggs Paprika ¼ cucumber, cut into spears 2 Biona Organic Rice Cakes with Quinoa Preparation Method 1 Cut the cucumber into spears. 2 Shell, and slice the eggs; place on the rice cakes and sprinkle with paprika.
Avocado Prawn Salad
This is a new twist on an old favourite - Serves 4 Ingredients 6 tbsps fromage frais 1 tbsp tomato puree Tabasco sauce, to your taste 2 tbsps fresh chives, chopped 8 oz cooked prawns salt and pepper 2 avocados, ripe and ready to eat Paprika Rocket Lemon wedges...
Fruit Kebabs
This is a great twist on a fruit salad – it’s fun, healthy and great to eat!. Ingredients A selection of your favourite fruits, cut into bite-sized pieces: strawberries, mango, grapes, pineapple, nectarines, apples – whatever you have available. Maple Syrup for...
Jacket potato and salad
Serves 2 Ingredients 1 small can of tuna 1 red pepper 8 spring onions 1 sweetcorn (cooked and sliced) 1 tablespoon of crème fraiche 1 Jacket potato ½ tablespoon of coconut oil Mix all ingredients together and place in oil in the potatoes to fluff up.
Sweet potato cakes
Makes 6 Ingredients 2 sweet potatoes cooked and peeled 10 dates 1 tsp. cinnamon 1 tsp. nutmeg 1 tsp. vanilla essence 1 tablespoon ground almonds 1 handful of raisins 1 egg Preparation method 1. Heat oven to 200C/180°Fan/Gas 4. 2. Blend all of the ingredients together...
Week 11 – Wednesday
Stuffed Baked Apples
Serves 2 Ingredients 2 Bramley cooking apples 2 tbsps dried mixed fruit 2 tsps maple syrup 1?2 tsp grated numeg Preparation Method 1 Preheat the oven to 180°C / 350°F / gas mark 4. 2 Core the apples, leaving around half an inch at the bottom. 3 Combine all other...
Red bean dip
Ingredients 1 tbsp olive oil 1 red onion, finely chopped 2 cloves garlic, crushed chilli powder (¼ to ½ tsp, as preferred) 8oz red kidney beans 4 tbsps fromage frais 1 tsp lime juice salt and freshly ground black pepper To serve Crudités of your choice Preparation...
Bean Salad with Rocket
Serves 2 Ingredients 15oz can butter beans, drained 10oz cherry tomatoes, halved 1 red onion, sliced thinly 1 bag rocket, washed and patted dry 1 tbsp lemon juice 2 tbsp fresh basil, chopped Salt and freshly ground black pepper Preparation method 1 Mix together the...
Mixed Vegetable Curry
Serves 4 Ingredients 1 tsp olive oil 1 large onion, chopped 4 cloves garlic, crushed ½ tsp turmeric ½ tsp ground cumin ½ tsp ground ginger 1 tsp medium curry powder 750g sweet potato, chopped 1 medium cauliflower, broken into florets 4oz green beans, halved 2 carrots....
High Protein Pancakes
Sugar and wheat FREE pancakes, add agave nectar if you wish - Serves 4 Ingredients 240g ground almonds tablespoon milled flaxseed. teaspoon baking soda. 1 large egg 60g unsweetened almond milk. 240g coconut milk. 2 tablespoons coconut oil, melted. Preparation method 1...
Week 11 – Thursday
Smoked Salmon Roll-ups
Ingredients 100g smoked salmon slices 1 tub low fat cream cheese Jalapeno peppers, chopped Capers 12 cherry tomatoes, halved ½ cucumber, cut into spears 2 celery stalks, cut into matchsticks Lemon juice Balsamic vinegar Salt and freshly ground black pepper Preparation...
Beetroot Soup
Serves 3 Ingredients 6 potatoes (600g) 2 beetroots (400g) 1 can of coconut milk (400ml) 1 lemon 2 teaspoons of chilli flakes 2 teaspoons of coriander powder 1 teaspoon of cumin powder 2 cloves of garlic salt and pepper For the croutons 4 potatoes (400g) salt, pepper...
Sweet potato brownies
Makes 5 brownies Ingredients 1 sweet potato 1 handful sesame seeds 120g ground almonds 60g buckwheat flour 7 soft dates 2 tbsp. raw cacao 2 tbsp. agave nectar 1 pinch of salt Preparation method 1. Put oven on at 180°F. 2. Peel and cut the sweet potatoes and cook till...
Pepper and Paprika Soup
Ingredients 2 tablespoons coconut oil 1 small onion, diced 2 large red peppers, deseeded and diced 1-2 fresh green chillies 2 teaspoons paprika ½ teaspoon ground cardamom 1 tsp. himalayan salt ½ cup pistachios 2 cups vegetable stock 2 tablespoons fromage frais ¼ cup...
Home made Muesli
Ingredients 5 cups rolled oats 2 tsp cinnamon ½ cup sliced almonds ½ cup raisins ½ cup chopped dates ½ cup chopped cashew nuts 1 tablespoon coconut oil Preparation method 1. Heat oven to 375 degrees, place oats with cinnamon on a baking tray and cook for 15 minutes....
Week 11 – Friday
Rice cakes and avocado
Serves 1 Ingredients 2 Biona Organic Rice Cakes with Quinoa ½ an avocado, mashed Preparation Method 1 Top the rice cakes with the avocado – simple and delicious!
Coconut Rice Squares
Makes around 20 squares Ingredients 21?2oz / 75g / 3 cups organic puffed rice (e.g. Kallo) 5 tbsps toasted sesame seeds 2 tbsps chia seeds 21?2 oz / 75g / 1/3 cup coconut oil 21?2 oz / 75g / 1/3 cup rice syrup 51?2oz / 150g / 2/3 cup creamed coconut Pinch of salt...
Poached Eggs and Portobello Mushrooms
Serves 2 Ingredients 4 portobello mushrooms, stems removed, wiped 4 eggs Salt and freshly ground black pepper Preparation method 1 Preheat the oven to 200°C and line a baking sheet with baking paper. 2 Place the mushrooms, gills side up, onto the paper. Bake for...
Pasta Prawn Salad
Ingredients 400g pasta Juice of ½ lemon 1 clove crushed garlic 1 tsp. mustard seeds ¼ cup 85g./3oz. olive oil Himalayan salt Pepper 12 oz. cooked peeled prawns 200g. chopped fresh spinach 1 cup 85g./3oz. canned cannellini beans, rinsed and drained 1 red onion finely...
Fish Stew
Serves 4 Ingredients 450g white fish 1 chopped onion 1 tablespoon olive oil 1 Handfull of fresh parsley 2 tins chopped tomatoes Vegetable Stock Salt and pepper to taste Preparation method 1 Place the fish in stock in a oven proof bowl and bake in the oven for 10-15...
Week 11 – Saturday
Puffed Rice and Yogurt
Serves 1 Ingredients 1 serving puffed brown rice Nuts, seeds and dried fruit from your allowance 1 small pot natural yogurt Cinnamon Preparation Method 1 Add the cereal, nuts, seeds and dried fruit to a bowl, top with yogurt and dust with cinnamon.
Raspberry fool
Serves 2 Ingredients 8oz / 225g / 1 cup raspberries 1 tbsp maple syrup Zest of 1 large orange, and 1tbsp juice 8oz / 225g / 1 cup Natural non dairy yogurt Preparation method 1 Put the raspberries into a saucepan with the orange juice and cook on a low heat for around...
Pumpkin Soup
Serves 4 Ingredients 1 kg pumpkin 500 g carrots 2 tablespoons olive oil 1pinch of sea salt and black pepper to taste ½ teaspoon ground cinnamon 1 litre water or vegetable stock 1 teaspoon fresh grated ginger Preparation method 1 Preheat your oven to 200 C. 2 Peel and...
Cauliflower Pizza
Serves 1 pizza Ingredients 1 cauliflower 1 cup of brown rice flour 2 table spoons chia seeds with 1/2 cup water ½ a mango 1 lemon dried herbs salt Topping of your choice, tomato puree, mushrooms, spinach, basil, tomatoes. Preparation method 1 Place the chia seeds in a...
Detox energy bars
Ingredients 1/2 cup almond 1/2 cup dates 1tsp maca powder 1 tablespoon chia seeds 1/2 cup dried apricots 1/2 cup cashew nuts 1 cup raisins 1tsp vanilla extract 1tsp cinnamon Preparation method 1 Blend them all in a blender 2 Take out and place on cellophane,...
Week 11 – Sunday
Quinoa Apple Porridge
Serves 2 Ingredients 8oz / 225g / 1 cup uncooked quinoa, soaked in water overnight 3 eating apples 1 tsp ground mixed spice ( add 2 tbsps Maple syrup from week 4 ) Preparation Method 1. Peel, core and chop the apples. Put them in a saucepan with enough water to just...
Piquant Peppers with Soft Cheese and Dill
Serves 2 Ingredients 8 piquant red peppers (e.g. Peppadew) Low fat soft cheese Fresh dill Preparation method 1 Remove the peppers from the jar and pat dry. 2 Using a teaspoon or a piping bag, fill each pepper with soft cheese. 3 Pop a sprig of dill on the cheese at...
Spicy Mackerel with Green Salad
Serves 1 Ingredients 1 tin mackerel in curry sauce Rocket Spring onions Cucumber Celery Lemon juice Salt and pepper Preparation method 1 Chop the vegetables and mix with the rocket to make green salad. Dress with lemon juice and season with salt and pepper. 2 Serve...
Quinoa Falafels and tahini sauce
Serves 4 Ingredients 1/2 Cup Quinoa 1 Cup Chopped Carrot 1/2 Cup Sliced Green Onions 3 Tbsp Chopped Parsley 15oz Chickpeas 2 Eggs 2 Tbsp Fresh Lemon 1tsp Cumin 2 spring onion 2 Tbsp tosated Sesame Seeds 2 Cloves Garlic Salt/Pepper 2 Tbsp Olive Oil 1 Cup Plain Yogurt...
Oaty balls
Serves 4 Ingredients 500g oats 250g dried fruit 100g mixed nuts Handfull of coconut flakes 200ml water mixed with coconut/soya or almond yogurt 2 tablespoons cashew nut butter 1 Tsp cinnamon 1 Tsp ground ginger Preparation method 1 Blend all the ingredients together...