Week 3 – Monday
Lentil and Vegetable Soup
This is a delicious and versatile soup with an onion, carrot, potato and lentil base to which you may add whatever vegetables you like or have available. If you like a spicy soup, add some curry or chilli powder. Ingredients 8oz red lentils 2 pints vegetable stock or...
Colourful Fruit Salad with Yogurt
Serves 1 Ingredients 2 kiwi fruit 6-8 strawberries Low fat Greek yogurt Chopped nuts (optional) Preparation method 1. Peel and slice the kiwi fruit. 2. Hull and slice the strawberries. 3. Mix together in a bowl and top with Greek yogurt. If liked, sprinkle with...
Orange carrot and cream muffins
Ingredients 450g rice flour tsp baking soda tsp baking powder tsp salt 1 tsp cinnamon 1 cup walnuts roughly chopped 1 handful of dried fruit 2 tsp ground chia seed 6 tbsp hot water 1 x 400 ml can coconut milk 1 tsp vanilla 2 cups fruit pulp, or grate some apple, or...
Rice free vegetable Sushi
Ingredients 1 Nori sheet 1 egg 1 tbsp. mung bean sprouts 2 tbsp. feta cheese ½ avocado Preparation method 1. Lay nori sheet on a sushi bamboo mat. 2. Cut the sheet in half. 3. Dampen the sheets with some water. 4. Make the omelette. 5. Place the the omelette and...
Celeriac chips
Ingredients Celeriac Paprika Chilli Preparation method 1. Cut celeriac into bite sizes chips, put in the oven with paprika, and chilli if you like it hot, and cook on 190°C for about 30-40 minutes. 2. In Week 2 you can cover with coconut oil, which is divine. Paprika...
Week 3 – Tuesday
Carrot apple and citrus smoothie
Serves 1 Ingredients 2 large carrots 1 apple 1 orange 1 banana Preparation method 1 Process the carrots and apple through a juicer, and squeeze the orange. 2 Put the juices in a blender with the banana and blend into a delicious smoothie.
Avocado Toast
Serves 2 Ingredients 2 slices rye bread, or The Body Rescue nut bread 1 avocado 1 tsp lemon juice 2 tsp mixed seeds (e.g. chia, sesame, sunflower) Preparation method 1 Toast the bread. Mash the flesh of the avocado with the lemon juice. 2 Spread each slice with the...
Stuffed Peppers with Salad
Serves 2 Ingredients 2 large red or yellow peppers 2 tbsps olive oil 1 large onion, chopped 2 cloves garlic, crushed 1tbsp pine nuts 4oz cooked brown rice 4oz mushrooms, sliced 2oz Vegan cheese Fresh basil Salt and freshly ground black pepper For the salad: Rocket...
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...
Week 3 – Wednesday
Cherry tomato and feta bites
Serves 2 Ingredients 6 cherry tomatoes 4oz feta cheese freshly ground black pepper 6-8 basil leaves, chopped Preparation method 1 Halve the cherry tomatoes and put 6 halves on each plate. 2 Top each half tomato with crumbled feta. Season with freshly ground black...
Cinnamon Apple Crisps
Ingredients 2 eating apples (Braeburn or Granny Smiths work well for this) Cinnamon Preparation method 1 Preheat the oven to 150°C and line a baking sheet with baking paper. 2 Core the apples and slice very thinly to make apple rings. Dust with cinnamon and arrange on...
Butternut Squash and Chilli Risotto
Ingredients Coconut oil 900ml/1½pints vegetable stock 1 finely chopped red onion 2 garlic cloves, finely chopped 1 red chilli, finely chopped 255g/9oz of arborio, or risotto rice 140g/5oz chopped butternut squash 3tbsp. flat leaf parsley 30g/1oz parmesan To garnish...
Kelp pot noodle
Serves 1 Ingredients 35g of kelp noodles ( or you could use quinoa, noodles or courgetti ) ½ teaspoon of fresh ginger 1 handful of chopped fresh coriander 2 teaspoons of miso paste or Vegetable stock a squeeze of lemon Nori Seaweed sprinkled and a mixture of steamed...
Buckwheat porridge
Serves 2 Ingredients 1½ cup of buckwheat (200g) soaked in 1 cup of water 1 ripe banana ½ cup of blueberries (100g) ¼ cup of almond milk (75ml) 1 tablespoon of almond butter 1 tablespoon of chia seeds Optional: 1 tablespoon of maple syrup To serve, with fresh berries...
Week 3 – Thursday
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...
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...
Fishcakes with sweet potato
Ingredients 1 Large Sweet Potato 1 cup quinoa 418g tinned wild red salmon 1 tsp chilli flakes 1 handful fresh parsley chopped 1 handful coriander chopped 1 handful chives chopped 3 spring onions chopped zest of lemon 1 egg 2 tbsp coconut oil Preparation method 1...
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...
Fruit, Yogurt and flax seeds
Yogurt, milled flaxseed, with some berries - makes a delicious snack or breakfast.
Week 3 – Friday
Fish curry
Serves 4 Ingredients 12oz basmati rice 1 tbsp vegetable oil 1 large onion, chopped 1 garlic clove, crushed 2 tsps curry powder (or however much you prefer) 1tsp garam masala 1 tsp ground cumin 400g can tomatoes ½ pint vegetable stock 4 x white fish fillets, skinned...
Tomato juice
Serves 1 Ingredients 1 Hand full of tomatoes 1 stalk celery 1 cucumber 1 teaspoon Himalaya sea salt pepper cayenne pepper Preparation method Process these through a vegetable juicer and enjoy.
Chocolate Smoothie
Ingredients 1/2 cup unsweetened almond milk, plus more to thin if desired 2 tablespoons black chia seeds 3 whole medjool dates, pitted 1/3 cup roasted + shelled pistachios, plus more for topping 3 frozen medium + very ripe bananas, peeled and sliced 2 tablespoon...
Goats cheese on toast and walnut salad
Serves 4 - Use the slices of my nut bread you made on Monday Ingredients 200g. goats cheese 150g. rocket, spinach and lettuce 150g. walnuts 1 handful flat leaved parsley 1 handful basil 1 clove garlic , crushed 3 tbsp apple cider vinegar 4 tbsp walnut oil Preparation...
Asparagus and eggs
Serves 1Boil 2 eggs, and steam a bunch of Asparagus, give dippy eggs a whole new feeling. Asparagus helps rid water retention.
Week 3 – Saturday
Lentil burgers and salad
Serves 4 Ingredients 4oz red lentils 4oz floury white potato, peeled and chopped 1 tsp vegetable oil 2 shallots, chopped ½ tsp dried marjoram ½ tsp celery salt 1 tsp fresh parsley, finely chopped freshly ground black pepper 3-4 tbsps rice flour Preparation method 1...
Coconut and Sultana Cookies
Ingredients 4oz desiccated coconut 2oz sultanas 3 flax egg 1 tsp Stevia 1 tsp lime juice 1 tbsp cornflour Preparation method 1. Preheat the oven to 180°C and cover a baking sheet with baking parchment. 2. Combine all ingredients and mix well until they form a stiff...
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...
Hummus with carrots and cucumber
Ingredients 200g.7oz.canned chickpeas (save the liquid ) 4 tsp tahini 2 garlic cloves, chopped small, or crushed himalaya salt to taste 2 tbsp extra virgin olive oil 3½ tbsp lemon juice - to taste 1 tbsp paprika Some parsley, or coriander to decorate Method Rinse the...
Pineapple and strawberry Smoothie
Serves 1 Blend half a pineapple and a handful of strawberries for a yummy morning smoothie.
Week 3 – Sunday
Crispy Quinoa Cakes
Makes 15 cakes Ingredients 4 tablespoons of coconut oil 1.5 tablespoons almond butter 4.5 tablespoons pure maple syrup 2oz/60g raw cacao powder 1.5oz/45g popped quinoa small cake cases Preparation method 1 Place the coconut oil, almond butter, maple syrup and raw...
Baked Sweet Potato and Salad
Serves 1 Ingredients 1 large sweet potato 2 tbsp low fat soft cheese 1 spring onion, finely chopped Salt and pepper For the salad: Little gem lettuce Cherry tomatoes Cucumber Peppers Lemon juice Preparation method 1 Scrub the sweet potato, prick several times with a...
Coconut and Prawn Soup
Serves 2 Ingredients 1 tbsp vegetable oil 1 onion, finely chopped 1 clove garlic, minced or crushed ½ tbsp grated fresh root ginger ¼ red chilli, minced 1 tsp finely chopped lemongrass 350ml water 165ml can coconut milk 1 tbsp fish sauce 250g uncooked prawns 1 small...
Fried egg on toasted nut bread
Ingredients 250g. of almonds 250g. quinoa flakes, or brown rice 300g. pumpkin seeds 200g sunflower seeds 2 tbsp. chia seeds 3 heaped tbsp. psyllium husk powder 2 tbsp. dried mixed herbs Preparation method 1. Place the almonds, quinoa flakes and half the pumpkin seeds...
Frozen banana and cinammon
Peel some bananas and place them in a freezer for an hour or so. Thats it! A delicious and simple snack that is like banana ice-cream.