Week 4 – Monday
Tzatziki and crudités
Serves 2 Ingredients ½ cucumber 1 tsp olive oil 6oz / 170g / ¾ cup Greek yoghurt 1 tsp lemon juice 1 clove of garlic, crushed A few mint leaves, chopped To serve: Vegetables of your choice; for example, carrot sticks, celery sticks, strips of pepper. Preparation...
Baked Bananas with Maple Syrup and Greek Yogurt
Ingredients 1 banana per person maple syrup Greek yogurt (optional) Preparation method 1 Preheat the oven to 200ºC. Place the whole banana, in its skin, on a baking sheet. Bake for 15 mins. (The peel will turn black.) 2 Place on a plate and slit the skin carefully....
Courgette Burgers
Ingredients 2 cups of peas 1 small courgette 1 cup of ground flaxseed 1 cup of quinoa 1 lime 1 tablespoon of apple cider vinegar 1 tablespoon of tahini a handful of fresh coriander salt to taste To garnish Hummus slices of avocado slices of tomatoes rocket/butter...
Feta Cheese Salad
Ingredients and method Combine all the following ingredients for a quick, easy and delicious fresh salad: Fresh spinach Tomatoes (chopped) Cucumbers (sliced) Red onion (sliced) Spring onion Red pepper (chopped) Feta cheese Olive oil Balsamic vinegar Ground Black...
Banana strawberry smoothy with flax seeds
Simply blend a handful of strawberries, and 2 bananas. Sprinkle milled flaxseeds on top for a crunchy texture.
Week 4 – Tuesday
Rice, lentil and beetroot salad with goat’s cheese
Serves 2 Ingredients 1 pack (10½oz / 300g / 1¼ cups ) ready-cooked vacuum packed beetroots 8oz / 225g / 1 cup cooked brown rice Large can cooked green lentils, drained and rinsed 2 tbsp flaked almonds 6oz / 170g / ¾ cup goat’s cheese For the dressing: 2 tbsp apple...
Beetroot chips with curried yogurt
Preparation method 1 Mix together 2 tablespoons plain yogurt and ¼ teaspoon curry powder. Serve with 1 cup beetroot chips. 2 Preheat oven to 375 degrees F 3 Thinly slice beetroots 4 Divide between two baking sheets and spray or very lightly drizzle with olive oil. Add...
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...
Nut Loaf
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 in a...
Bruschetta
Ingredients 7 plum tomatoes 2 cloves garlic, minced, 1 tbsp. extra virgin olive oil 1 tsp. balsamic vinegar 1tsp cider vinegar 6-8 fresh basil leaves, chopped salt and freshly ground black pepper to taste ¼ cup olive oil Nut loaf bread (see Nut loaf recipe)...
Banana Omelette
A delicious alternative to pancakes! Ingredients 2 large bananas 4 eggs 1 large pinch of cinnamon Preparation method 1. Mash the bananas them well in a bowl. 2. Add the cinnamon and mix well. 3. Whisk the eggs and add.4 Cook on a pan, serve, enjoy!
Week 4 – Wednesday
Tomato and mushroom omelette and salad
Serves 1 Ingredients 1 tsp vegetable oil 2 eggs 2 chestnut mushrooms, sliced 4 cherry tomatoes, sliced ½ tsp dried mixed herb Salt and freshly ground black pepper For the salad: Rocket Tomatoes Spring onions Radish Pepper Preparation method 1 Beat the eggs and season...
Quince and Apple Crumble
Serves 8 Ingredients 4 quince, peeled and cut into eighths (use pears if you cannot get quince) 4 apples 100g raisins ½ tsp ground allspice ½ tsp ground cinnamon ½ tsp sea salt 4 tbsp coconut flour 100ml apple juice For the crumble topping 150g coconut oil, melted...
Kale crisps
Ingredients 1 large bunch of kale 120g. sunflower seeds, finely ground 1 tbs. balsamic vinegar 1 tbs. apple cider vinegar 1 tbs. olive oil 1 tsp. salt Preparation method 1. Combine all the ingredients in a large bowl and mix well. 2. Heat the oven to 150°C. Place a...
Stuffed butternut squash
Serves 2 Ingredients 2 medium-sized butternut squash 2 garlic cloves, peeled and crushed 1 lemon, juiced Dried red chilli flakes 1 tsp. fresh thyme leaves 1 courgette 2 leeks Salt and freshly ground black pepper 200g cherry tomatoes 2 tbsp. finely chopped fresh...
Tomato and beetroot juice
Serves 1 Ingredients 1 fresh beetroot 2 celery sticks 1 carrot Preparation method Put through a juicer and drink immediately. Beetroot contains potassium, magnesium, iron, vitamins A, B6 and C, folic acid, and antioxidants.
Week 4 – Thursday
Butter Bean, Tomato and Basil Spread
Ingredients 15oz can butter beans, drained 1 tbsp tomato paste 1 clove garlic, crushed 1tbsp lemon juice Fresh basil (2-3 generous sprigs) Salt and freshly ground black pepper To serve Celery sticks Preparation method 1 Put all the ingredients in a blender and puree...
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...
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...
Creamy vegetable dahl
Ingredients 350g. split red lentils 1tsp. ground turmeric 2 large fresh green chillies chopped 1tbsp. coconut oil 1 tsp brown mustard seeds 1 tsp. cumin seeds 2 tsp. garam masala 1tsp ground coriander 125mls. (½ cup) water 1 large ripe tomato, chopped Salt & ground...
Sea Bream and vegetables
Serves 4 Ingredients 4 160g/5½oz sea bream fillets 6 cloves of roasted garlic, skin left on ( roast in oven for 15 minutes on 200C ) 1 small dried chilli Rosemary Himalayan Salt 1/2 lemon Preparation method 1 Preheat oven to 220C 2 Place the fillets on some parchment...
Week 4 – Friday
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...
Scrambled Egg on Rye Bread
Ingredients 1 egg 1 slice rye bread Salt and pepper ½ spring onion, finely chopped Preparation method 1 Crack the egg into a non-stick pan on a medium heat. Add salt and pepper, and the chopped spring onion. At the same time, put the rye bread on to toast. 2 When the...
Fig Almond Truffles
Ingredients ½ cup ( 68g/2.4oz ) almonds 1½ cups ( 200g ) dried figs 1 cup ( 136g/4.8oz ) Medjool dates 1 cup fresh figs, stemmed and chopped 3 tbsp. fresh orange juice ¼ tsp. vanilla seeds 1 tsp. ground cinnamon Preparation method 1. Place the almonds in a food...
Halibut and fennel Salad
Serves 4 Ingredients 1 tsp. ground coriander ½ tsp. ground cumin 1 tbsp. extra-virgin olive oil 2 garlic cloves 4 (6-ounce) halibut fillets for the Salad 1 small fennel bulb ½ a red onion chopped 2 tbsp. fresh lemon juice 1 bunch chopped flat-leaf parsley 1 handful...
Egg Fried Rice
Ingredients 4fl oz (125ml) basmati rice 1 large egg, beaten, 2 spring onions Pinch of salt 1 tbsp oil Preparation method 1. Cook the rice for 15 minutes in a pan with a lid, on a low heat, without stirring or lifting the lid. 2. Allow the rice to go cold and fluff it...
Week 4 – Saturday
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...
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...
Buckwheat pizza
Serves 2 (Buckwheat is not wheat and is gluten free, it is derived from a seed of a flowering plant and has many health benefits, it also strengthens capillary walls because it contains rutin) Ingredients For the pizza 60g chia seeds 1 glass of water 3 tbsp. whole...
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...
Root Vegetable Soup
Ingredients 3 carrots 1 parsnip 1 turnip 1 leek, sliced 1/2 onion, chopped salt and pepper to taste 250ml water Vegetable stock Preparation method 1 Bake the vegetables in the oven on 200degrees for about 30 minutes. 2 Add to the vegetables to a blender with the hot...
Week 4 – Sunday
Raisin and banana porridge
Serves 2 Ingredients 2½ oz / 75g / cup porridge oats 18fl oz / 500mls / 2 cups water 1 tbsp raisins 1 frozen banana Cinnamon Preparation method 1 Cook the porridge oats in the water. 2 Chop the banana in a food processor and stir it and the raisins into the porridge....
Sweet potato lentil and coconut curry
Ingredients 2 large sweet potatoes (mine weighed 1.5kg) 2 cups of black olives 1½ cups of lentils (500g) 2 cans of coconut milk 2 cans of tinned tomatoes a handful of fresh coriander leaves 1 tablespoon of turmeric 1 tablespoon of cumin 1 tablespoon of ground ginger...
Body Rescue Chocolate goo cake
Ingredients 200g coconut oil 4 tbsp chia seeds soaked in a cup of water for 15 mins. ½ cup raw cocoa 5 medium eggs 1 cup/130g ground almonds 1 cup of natural sweetener (choose coconut or palm sugar, yacon or Stevia) Pinch of salt (Celtic or Himalayan) 1 tsp...
Fig yogurt
Serves 1 Ingredients 1 tablespoon pine nuts, toasted. 2 fresh figs ½ cup ( 64g/2.25oz ) dried figs 1 cup ( 128g/ 4.8oz ) plain yogurt or fromage frais 1 cup ( 128g/ 4.8oz ) orange juice ½ ( 64g/ 2.25 oz ) cup raisins Preparation method 1. Gently warm the fresh figs...
Salad Niçoise
Serves 1 Ingredients 1 egg 100 grams sun dried tomatoes 1 small tin of tuna Lettuce leaves Juice of ½ lemon Pinch of salt 4 anchovy fillets 1 handful fresh basil leaves Preparation method 1 Boil egg for 5 minutes. 2 Whisk lemon juice and salt and pour over all the...