Week 4 – Monday
Lentil Curry
Serves 4 Ingredients 200g (8oz) red lentils 2 medium onions, diced, ½ tbsp. coconut oil ½ tbsp. curry paste ½ tbsp. curry powder ½ tbsp. ground turmeric ½ tbsp. ground cumin ½ tbsp. chilli powder, ½ tbsp. salt ½ tbsp. garlic ½ tbsp. ginger root minced 1 can tomato...
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...
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.
Fruit, Yogurt and flax seeds
Yogurt, milled flaxseed, with some berries - makes a delicious snack or breakfast.
Week 4 – Tuesday
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...
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...
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...
Banana & Berry Smoothie
Serves 1 Ingredients 2 pears 10 blueberries or frozen mixed berries ½ a frozen banana 1 glass of water 1 pinch of cinnamon Preparation method Just put the ingredients in a blender until smooth. Add ice if you want. Add milled flaxseeds as a topping to thicken...
Courgette noodles
Makes a yummy alternative to any noodle dish Serves 4 Ingredients 2 good sized courgettes. Sauce 3 cloves of garlic, chopped finely 1 large bunch of basil leaves 1 cup of lightly toasted pine nuts 4 tbsp of fresh or frozen peas Salt and pepper Preparation method 1....
Week 4 – Wednesday
Avocado, banana, carob and honey spread
Serves 1 This rich, creamy spread makes an excellent snack! Especially good during times of overwork, nervous tension or strenuous sporting activity. Ingredients ½ small ripe banana ¼ large ripe avocado 2 tsp. carob powder 1-2 tsp. Date Syrup A few drops of real...
Butternut squash and couscous with salad
Serves 2 Ingredients Half a butternut squash ½ tsp. coconut oil ½ small red onion finely chopped 1 garlic cloves peeled and crushed ½ tsp. cumin seeds ½ tsp. ground coriander ½ can chickpeas, drained 80g couscous Vegetable stock 1 tbsp. finely chopped coriander...
Tropicana body smoothie
Serves 1 Ingredients 1 banana, frozen 4 strawberries 1 glass of water 1 tsp flax oil (optional) Preparation method Just put the ingredients in a blender until smooth. Add ice if you want. Add milled flaxseeds as a topping to thicken up.
Week 4 – Thursday
Steamed salmon
Ingredients 4 salmon fillets, skinned Salt and freshly ground black pepper For the marinade: 2 green chillies, deseeded and finely diced 2 tbsp. chopped coriander leaves 2 garlic cloves, peeled and crushed 2 tsp. finely grated fresh root ginger Juice of 1 lemon 100ml...
Strawberry & banana smoothie
Serves 1 Ingredients ¼ pineapple 6 strawberries ½ banana 1 glass of water 1 tsp. flax seed oil Preparation method Just put the ingredients in a blender until smooth. Add ice if you want. Add milled flaxseeds as a topping to thicken up
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...
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)...
Week 4 – Friday
Tamari salmon noodles
Serves 4 Ingredients 4 salmon fillets, skinless & boneless 4 tsp. Tamari sauce 2 tsp.fresh chilli, chopped 4 large pak choi leaves, or 4 small pak choi 4 servings of dried noodles To Serve with stir fry vegetables. Preparation method 1. Preheat the oven to...
Thai Vegetable soup
Serves 4 Ingredients 2 pints / 1 litre vegetable stock Thumb sized piece of ginger, cut into matchsticks 2 cloves garlic, cut into matchsticks 1 stalk lemon grass, chopped 1 head pak choi, shredded 1 carrot, julienned 4 spring onions, chopped 2 radishes, cut into...
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 4 – Saturday
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...
Fish pie
Ingredients 500g floury potatoes, cut into chunks 1 medium swede (weighing about 600g/1lb 5oz), cut into chunks 200g tub soft cheese with garlic and herbs 150ml vegetable stock 4 tsp. cornflour, blended with 2 tbsp. cold water 650g skinless, boneless cod, cut into...
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!
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...
Week 4 – Sunday
Apple crumble
Ingredients 4 quinces, peeled and cut into eighths (use pears if you cannot get quinces) 4 apples 100g. raisins ½ tsp. ground allspice ½ tsp. ground cinnamon ½ tsp. sea salt 4 tbsp. almond flour 100ml. apple juice For the crumble topping 150g. coconut oil, melted...
Red mango and banana surprise smoothie
Serves 1 Ingredients ½ mango ¼ tsp. natural coconut oil 4 strawberries, frozen ½ banana, frozen 1 glass of water 1 tsp flax oil (optional)
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...
Tuna Frittata
Ingredients 2 cans tuna in vegetable oil. 400g cannellini beans, rinsed, well-drained 175g cheese, grated 1 handful spinach leaves 1 tsp dried oregano 8 eggs, lightly beaten 2½ tbsp. coconut oil Salt and pepper to season Preparation method 1. Place tuna, beans,...
Mango and prawn salad
Serves 4 Ingredients 1 bag of cooked, peeled prawns 1 large ripe mango, diced 4 shallots, finely sliced chopped mint leaves chopped coriander leaves 100g toasted chopped cashews (unsalted) Fish sauce (no sugar added) Dressing 125ml. rice vinegar crushed clove of...