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www.thefitbodybootcamp.co.uk
BY RICHARD MORRIS
© Copyright 2014 The Fit Body Bootcamp.
All rights reserved.No part of this book may be reproduced,stored in a retrieval system or transmittedin any form or means whatsoever without the prior consent and written permission of the author.
Medical Disclaimer
The recipes within these pages are for information purposes only and in no way supercede any
prior advice given by a medical practitioner, registered dietician or nutritionist. Should you cook
and consume these recipes, you are choosing to do so of your own free will, without coercion and
in the full knowledge that the recipes have not been personally designed for you and that should
you suffer from a medical condition of any kind or suspect that the ingredients may cause you a
medical problem of any kind whatsoever that you should speak to a qualified medical practitioner
for advice.
Further, if you choose to cook and consume these recipes and feel that you are experiencing any
adverse effects, then you should cease using these recipes immediately and consult your doctor.
BreakfastCrunchy cottage cheese 11
Crunchy quinoa 11
Spiced apple power porridge 12
Bacon & egg frittata 13
Breakfast burrito 14
Summer fruit pancakes 15
Fruit & nut porridge 16
Egg in a cup 17
Thai coconut quiche 18
Piled-high protein brekkie 19
Allowable English brekkie 20
Introduction
SmoothiesStrawberry & melon cooler 01
Alkalising tonic 02
Melon, orange & kiwi cooler 03
Pina colada 03
Refresher cooler 04
SnacksRefreshing cucumber salad 05
Blueberry crunch 06
Banana yoghurt 07
TreatsBanana-berry freeze 07
Carrot cupcakes 08
Banana & lemon loaf 09
Nut butter cookies 10
Contents
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DinnerBuzzing beef curry
Mediterranean salmon
Chicken, rice & pepper pot
Authentic chicken curry
Spaghetti courgetti
Lentil & sweet potato curry
Chickpea chicken
Fragrant Thai fishcakes
Chilli con cauli
Fragrant fish stir fry
Salmon Italiano
Thai red Chicken
Sizzle steak
Cheating stir fry
Turkey Thai hot pie
Easy Thai green curry
Fragrant mince
Turkey yam soup
Hot & tasty chicken
Satay spice kebabs
Lime chicken fajitas
LunchB.C.T.A.
Lentil, sweet potato &
coriander stew
Turkey taco salad
Egg drop soup
Coconut stew
Dill & caper salmon burgers
Cauliflower chicken
Zingy turkey kebabs
Sesame chicken
Chicken meatballs
Summery chicken salad
Salmon asparagus
Steak strip salad
Tuna & sweet potato
crunchy salad
Lentil pepper soup
Egg & ham salad
Hambled eggs
Mackerel salad
Tomato & basil soup
Protein rich omelette
Let me Introduce myself, my name is Richard Morris and I'm the founder of
The Fit Body Boot Camp, creator of the 21 Day Drop a Jean Size Detox Program
and also have my own organic supplement range. I have been in the health and
fitness profession for over 15 years now and after helping hundreds if not
thousands of people transform their bodies and their lives, I now want to give
you an insight into how I can help you become slimmer, leaner and finally
feeling healthy and energetic.
I have written this book using all of my beliefs on health and nutrition and by
following a system that will eliminate certain foods from your diet to help rid
unwanted toxins from the body.
But if you’re looking for a magic pill that will burn fat while you sleep, then this
isn't the book for you. The Fit Body Fat Loss Blueprint is not a diet it is more of a
healthy eating plan that if followed will strip body fat, help detoxify your body
and make you look and feel fantastic.
If you follow the content of this blueprint alongside a proven exercise plan like
www.thefitbodybootcamp.co.uk or www.21daydropajeansize.com you will
soon be waving goodbye to unsightly body fat for good.
A lot of my clients will lose as much as 20lbs in the first 4 weeks by following the
systems I’m sharing with you in this book. These people are not celebrities, they
are people with jobs, families, varying commitments but they also have one thing
in common with you... they only have 24 hours in their day.
By owning this blueprint you too have the exact same system that I use with my
Training clients. So the choice is yours, commit and follow my plan 100% or quit
and go back to how you were eating before.
Hello and welcome to the Fit Body Fat Loss Blueprint. This book will be your bible over the coming weeks!
In case you didn't know, nutrition willcount for around 80% of your results.
Introduction [email protected]
Introduction [email protected]
The first thing I want you to do before we start on your nutritional plan to make
sure you stay on track is to get your mind right and think positive, if you're not
focussed you are going to struggle to reach your goals
You MUST understand that you simply cannot out-train a bad diet. It is estimated
that for anybody that embarks on a fat loss plan or looking to get a lean body
mass 80% of all of the results are achieved from the correct nutrition. This makes
it the single most important factor. So remember you can train and train and train
but what you eat must be correct if you want to see great results.
The first thing I need you to do to make sure you stay on track is to empty your
cupboards of all of the following:
REMOVE ALL
Processed foods – Remove all foods that have been packaged to extend the life of
foods or contain artificial additives, preservatives, colourings, E numbers, sugars or
sugar substitutes.
Why: All of these foods are packed with additives, preservatives, colourings,
flavourings and emulsifiers. These chemicals have been linked to some serious
medical problems. They overload the body with toxins which has no choice other
than to be stored in our body fat. The food also contains practically zero nutrients.
This will cause poorly operating digestive organs and the lack of nutrients
consumed over a long period of time does have several health implications.
More to the point most of these foods will be stored as fat and cause unbalanced
sugar levels and starch cravings.
Note: Cravings are usually your body telling you it’s starved of important
nutrients that can only be obtained in fresh, natural, wholesome foods.
Getting a Fit Body is pretty difficult if you are suffering cravings frequently.
Caffeine – Remove all caffeine type drinks including coffee, and artificial energy
type drinks.
Why: Caffeine is an extremely potent adrenal stimulant. This means every time
we use it our bodies induce a ‘stress style’ response and the energy producing
adrenal glands go into overtime mode. This continual excitement will eventually
lead to a complete fatigue of these adrenalin producing glands. This results in
huge energy fluctuations, tiredness, poor quality sleep and sugar cravings.
Without optimal operation of the adrenal glands the body will not drop fat as
the correct operation of the adrenal hormones is vital in dropping body fat.
Dairy – Remove cows milk, cheese and yoghurts from your diet. You may still
consume organic butter and live yoghurt if you wish but whilst they are better
they are still ‘questionable’ as far as optimal health is concerned. Eggs are great
however I would recommend having organic or free range as other eggs are very
poor quality and will do almost nothing for your health and goals.
Why: Approximately 70% of us stop producing lactase, the enzyme needed to
digest ‘lactose’ (milk sugar) after we have been weaned as babies. Cow’s milk is
produced for calves for exactly the same reasons mother’s milk is produced for
babies – it’s designed specifically for them, to nourish them as an infant.
The milk we buy from shops unfortunately is not the same as the milk that
comes from cows. It goes through processing stages such as pasteurisation and
homogenisation. The process of pasteurisation involves heating the milk for a
short period of time at over 70 degrees Celsius. This kills all the pathogenic
bacteria within the milk which means it kills potentially harmful bacteria.
However, although this sounds like a good thing, it also kills all the bacteria that
our bodies would have needed to digest the milk. This and the fact that most of
us stop producing lactase at a very young age, make milk almost completely
indigestible to nearly all of us. This can lead to several problems and a very
sluggish digestive system, which will inevitably cause you to store fat easily
and make it difficult to break down many other foods which will cause you to
become bloated.
Note: Rice, Coconut and Almond milk are a great healthy alternative to cows milk.
Introduction [email protected]
Wheat – Avoid bread, cakes, biscuits and cereal bars. Most people will have some
sort of intolerance to wheat so this can lead to all kinds of intestinal and digestive
problems that can cause weight gain, hormone disruption, IBS, and celiac disease.
Why: Many of us cannot properly digest Wheat or Gluten. This can place a lot
of stress on the digestive system leading to a slowed metabolism and food
intolerances. Wheat is also responsible for large rises in blood sugar and therefore
has almost identical fat storing effects to sugar.
Alcohol – If you’re seriously looking to torch that unwanted stubborn body fat
then I would eliminate alcohol full stop, however I know you may still want a life
whilst following this program so if you do still want a drink I would limit it to just
2-3 units per week.
Why: Alcohol is a known toxin. It places great stress on your liver and kidneys.
Your body has to work extremely hard to remove these toxins. If you look at
alcohol from a molecular level it is a simple sugar, which again causes unbalanced
blood sugar levels and fat storage. Alcohol has also been shown to unbalance the
body’s natural hormonal balance and in particular the levels of the testosterone
and oestrogen hormones in men and women. A well balanced hormonal system is
essential for achieving fat loss – simply put if your hormones are out of balance
you will not get into shape. Testosterone is a vital hormone in growth, repair and
maintenance within the body. The suppression in testosterone caused by alcohol
creates an unbalanced relation to oestrogen. For women this regularly causes the
body to store fat in the legs bum, thighs and back of the arms, for men it will
store more around the mid section causing beer bellies and man moobs!
Sugar or Natural Sweeteners – No white sugar, brown sugar, fructose, dextrose,
maltose, sucrose or any ‘oses’ and none of the other natural sweeteners like
maple syrup.
Why: Sugar is particularly harmful and causes fat storage. It creates a large surge
in blood sugar levels, which then triggers a hormonal insulin response. The insulin
secreted into the body then acts as a key to unlock fat cells and draws the sugar
in, to be stored as fat. Most peoples diets contain so much sugar that this response
happens far too frequently which then leads to energy fluctuations and fat storage
particularly in the ‘love-handle’ sites of the body.
Introduction [email protected]
Introduction [email protected]
Simple Rules
Don’t Starve Yourself
This is where a lot of people go wrong. You also need to be
eating carbs, just not with every meal.
Be aware that hunger and thirst signals are generated simultaneously by the brain,
so before eating a meal drink a pint of water to quench your thirst, and you should
find that you won’t want as much food had you sat down at the table in a
dehydrated state.
If you fail to rehydrate, you will constantly be thirsty but mistake it for hunger
leading to overeating and body fat increases.
Where ever possible try to buy organic, free range sources of meats and fish only
or you'll be taking on board the various steroids and antibiotics used to rapidly
fatten these animals and guess what will happen to you as a result?
Have a Plan
The easiest way to stay on track is to have all of the food that you need for the
week in your cupboards, so each week you will need to plan what food you need
to buy.
Stick to the recipes in this blueprint and stay away from all of the tempting
things that you normally put in your trolley (It will be hard to do at first but it’s
easier to avoid temptation if it’s not staring you in the face every time you look
in the cupboard)
Another good way to do your shopping is online; this will help you resist a lot of
the temptations when shopping in the supermarket.
Keep a Record of Your Results
Write your goals down on a piece of paper, take your measurements and photos
and put them somewhere that you will see every day.
Just simply seeing your goals like this every day will make them 100% more
achievable.
Introduction [email protected]
Take Photos
You may feel uncomfortable taking photo’s of your body if you’re your trying to
lose weight however this is one of the most powerful ways to measure results,
stay focused and motivated. Take one picture of your whole body from the front,
one from the side and one from the back. Put the pictures somewhere that you
can see them regularly for motivation. Also try to wear as little clothing as
possible so you can see changes you are making.
Take Your Weight
Take your weight at the start of the program. Make a note of the time that you
weigh yourself and then weigh yourself the same time 7 days later. Please do not
get too caught up in weighing yourself every day - many people can become ob-
sessed and I think you’ll agree, you would rather look slim and lean than weigh
less wouldn’t you? If you’re not dropping huge amounts of weight but the other
measurements are falling, then this is a sign you are still dropping fat. ‘Weight’ has
so many different variables it is not always the most accurate reading of what is
going on within your body.
Tape Measurements
Using a tape measure take the circumference measurements at the
following points.
Waist – at the belly button line, Measure the total distance of your waist at the
belly button line and record the measurement in inches.
Hips / BumWith your feet together measure the whole distance round at the
widest point. Record the measurements in inches.
Legs – Measure each of your legs at the centre of your thighs. Measure the full
circumference and record the measure in inches.
You may find that you need somebody else to take the measurements for you.
Make it a clear objective to re take these measurements every 7 days to monitor
your progress.
If you really want to be held accountable for your results please send your photos
into me at [email protected] and I’ll help you keep you on track.
There is an important lesson to be learned from the story below...
You see I used to have a client, let's call her Lisa. Now Lisa trained very hard and
never missed a single training session and so with all this effort and dedication to
her training she thought that the scales and the measuring tape would really be
moving in the right direction at her weights and measurement day.
I will never forget the look on her face when she found out that she lost only 2lb
and an inch from her waist. She was disappointed and so was I. "You have read the
information on the importance of nutrition and you have been using the recipe
book I gave you?” I asked. “Kind of, but I never know what to cook.” It turned out
that she never really read it because she thought she knew it all already and had
tried the typical fads and diets before and didn't get anywhere so chose not to
read this.
Sometimes we learn the hard way! I'm pleased to say that once Lisa had become
fully aware of the importance of nutrition for fat loss, we were able to make some
important changes. 28 days later she was 14lbs down and almost 2 dress sizes
smaller. As the saying goes, "When the student is ready, the teacher will appear”,
and you are ready! That's why you are reading this! Right?
Introduction [email protected]
Below is the last word on nutrition for health and fat loss. If anything you read,
see or hear about deviates from any of these seven principles below then you can
dismiss it immediately as a fad diet. This is a way of eating that will enable you to
achieve both fast and permanent results in a way that is 100% sustainable. You see
this change has to be permanent so it has to be both straight forward and enjoyable.
The good news is that our recipe book will show you how quick, easy and tasty
eating this way is. Get ready for 7 educational points.
Introduction [email protected]
FOLLOW THESE PRINCIPLES AND YOU WILL GET RESULTS...
1. It’s not Calories In vs Calories Out – It’s your hormones that will dictate
where those calories go and what they are used for.
2. Balancing blood sugars by consuming less processed carbohydrates in
general and making sure that those carbohydrates that we consume are
fibrous and low GI (controlling the fat storage hormone insulin and
increasing the fat burning hormone glucagon).
3. Eating more vegetables and some low sugar fruits because they are rich
in antioxidants and micronutrients (vitamins and minerals).
4. Eating plenty of protein for repair and maintenance of lean tissue
(main contributor to metabolism), and to keep us feeling full (protein
satisfies the appetite more than any other macronutrient.
5. Eating plenty of healthy fats from fatty fish, nuts, avocados, coconut
and olive oils (healthy fats are an essential part of a balanced diet).
6. Drinking plenty of water for naturally detoxifying the body, keeping the
brain and body hydrated so it can function properly (green and herbal teas
count towards this water intake).
7. Avoiding processed foods and artificial sweeteners and preservatives.
NOW GO AND LEARN, COOK, ENJOY AND EXPERIENCE THE BENEFITS
THAT THESE RECIPES HAVE TO OFFER.
This healthy eating cookbook is your first step on the road to success. Once you
embark on your new journey you may need a little help along the way. If you do
need the support and guidance then we can help you every step of the way.
You see we are all about getting results for our clients, so if it's weight loss,
fitness, nutrition or health we are hear to help you achieve your goal. We have
been transforming bodies, melting body fat and getting people Insane results
for over 12 years. Here are a few ways we can help you attain your goals:
1) Our Blog
Here you will find lots of free information on health, fitness, weight loss,
nutrition and mindset.
www.richardmorrisfitness.com
2) 21 Day Detox Program
This detox program is ideal for anyone who can't attend our sessions but wants the
structure of an exercise programme that can be done at home with videos and a
full nutritional program for 21 days to get you into fantastic shape.
The detox plan runs through a private group on Facebook which is where you get
the support from everyone else doing the plan with you. You get food plans, recipes,
workouts, nutritional videos explaining why we are doing certain things plus you
get the guidance of everyone else that's on the program with you. Most people will
lose between 10-20lbs on this 21 day program.
So If you want to detox your body and get in shape fast using a proven formula to
get results then visit:
www.21daydropajeansize.com
Introduction [email protected]
Find Us...
3) The Fit Body Bootcamp
Our 28 day Bootcamp consists of 3 X 45 minute High Intensity group personal
training sessions per week where you will be working out with other like-minded
people all melting away the pounds with our fat burning workouts. You also get
access to our members website where you will receive our 'Nutritional Formula'
book, cook books, in the kitchen healthy eating videos and home workout videos.
We even offer a full money back guarantee if you don't lose at least a clothes size
in 28 days.
www.thefitbodybootcamp.co.uk
4) Richard Morris Nutrition
This is where you will be able to purchase my own range of organic health
supplements which will help you on your journey to a healthier, happier body.
My supplement range is free from any use of chemicals whether in the form of
herbicides, pesticides, additives or preservatives as these can be harmful to our
health. Instead all of my products will help rid unwanted toxins and maximise
nutritional benefit.
www.richardmorrisnutrition.com
Email me: [email protected]
Facebook: www.facebook.com/TheFitBodyBootcamp
Youtube: http://www.youtube.com/user/FITBODYTRAINING
Introduction [email protected]
Introduction 13
Clients’ Success
Sara: Lost 9lbs and 8 inches in 21 days
Amy: Lost 11lbs and 14 inches in 21 days
Andy: Lost 18lbs and 10 inches in 21 days
Here are just a few of the clients who have followed mynutritional information, most of the clients below havegot these amazing results in just 3 weeks by followingmy online 21 Day Drop A Jean Size Detox Program,others Program.
Cassie
Introduction [email protected]
Katen: Lost 9lbs and 7 inches in 21 days
Jessica: Lost 10lbs and 12 inches in 21 days
Dan: Lost 7lbs and 7 inchesin 14 days
Andrea
Lauren
Nicola
Katharine’s Story
In April '13 I swore I would lose weight and sort myself out before my 40th birthday in January. In my true style I continued to put on weight until I realised I was running out of time, so towardsthe end of last year I finally decided to give Richard Morris's 21 day drop a jean size detox programa try. I first did the detox at the end of November 2013, again after Christmas and March is my third time.
When I started in November '13 I was a large size 14 however after Bootcamp, sticking to thedetox for the 1st two and pretty much following the 80/20 rule in between I am now a size 8, having lost 3 stone, I have surpassed my initial weight loss goal,
I have been this weight before a long time ago but I have never been so toned as i am now. I feel so much better, so much fitter and way more confident.
So thanks to Rich for the detox and his pushing me at The Fit Body Bootcamp and the supportfrom all my fellow detoxers and Bootcampers who aren't shy with the compliments which reallyhelps to spur me on. I will probably detox with some of you again in the future, you've all donegreat and keep going it works x
Katharine Buchan
Introduction [email protected]
Laura’s Story
Laura has been a typical ‘yoyo’ dieter just like many people and has tried nearlyevery diet out there to lose weight. Trying the latest fad diets and so called slim-ming clubs. She would lose a few pounds but then gain a few more pounds once thediet had finished.
Sounds familiar? That’s probably happened to you too right? That’s because ‘Diets’ don’t work!!
You see reducing calories, counting calories and living of processed ready meals andslimming shakes is not the way forward, it’s certainly not good for health and it’snot sustainable either.
Laura asked me for my advice and I told her she needed to stop dieting and focuson eating real foods just like the foods that are in this book for you. Foods that arein their natural state, foods that haven’t had anything added to prolong life or makethem taste better, I also advised Laura to make small lifestyle changes that shecould do moving forward.
I suggested Laura try my 21 day detox program so I could advise her what foods toeat and help educate her on healthy eating whilst helping her to fully detoxify herbody and reset her body’s fat burning hormones.
Laura said “I was nervous and not sure whether the 21 day detox program was forme, but 6 weeks later I can honestly say it’s the best ever thing I have spent mytime and effort on. I still can’t believe my results until I look at my pictures and goclothes shopping, I feel so much fitter and happier too.
My journey over the past few years has been like a rollercoaster up and down onmany occasions. I started getting comfortable when I met my partner and as our relationship grew so did I. I gained weight and clothes sizes. I have tried every dietfrom Weight Watchers, Slimming World and Diet Chef in the past and results havelasted a couple of months and then the weight crept back on.
After just 6 weeks I have lost over 2 stone and totally changed my body shape.Thank you Richard Morris for changing my health, lifestyle and the way I now thinkabout food.
So you see Laura was like most other people, she was always looking for that quickfix or magic pill to lose weight but what Laura really needed was the solution togetting her body back, she needed the right guidance along the way.
Laura Bennett
Introduction [email protected]
Introduction [email protected]
Introduction [email protected]
Introduction [email protected]
Introduction [email protected]
Introduction 21
Below are a few hints and tips to help you along the way. We suggest you spare a few minutes to read this before you get cooking.
Let’s get started...
COOKING WITH FATS AND OILS
With so many different fats and oils available, it’s important
to be aware of their correct usage. For cooking and frying at
high temperatures, the following are safe to use, as they
remain stable at higher temperatures, thus pose no danger
to your health. These are coconut and ghee (clarified butter).
Coconut oil is high in lauric acid, a fatty acid that is anti-fungal,
anti-bacterial and anti-viral.
Although often perceived as unhealthy, when used in moderate amounts, butter is
a much better option than a highly processed vegetable oil spread or margarine.
It’s a great fat to use on top of fish or meat in the oven, or in stews or slow-cooked
meals at lower temperatures.
For salads, use cold pressed extra virgin olive oils, sesame or peanut oils.
There is also a variety of fats and oils that should be avoided completely. All
hydrogenated and partially hydrogenated oils are bad for you and can contribute
to a range of serious health problems such as cancer, heart disease and immune
dysfunction.
COCONUT FLOUR
A gluten free alternative to normal flour. This is a versatile
ingredient, which can be used in baking and cooking. Also makes
great pancakes! (See recipe on page 15).
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Introduction 22
SAFE SWEETNESS
Sugar gets a lot of bad press these days due to the negative
effects it can have on your health. For example, excessive
consumption suppresses the immune system and reduces
insulin sensitivity. However, we believe it is important to
consider the for and against, and not just react to what we
see in the news. If you lead a healthy lifestyle, eat a balanced,
varied diet, and enjoy moderate regular exercise, then there
really shouldn’t be cause for panic. The occasional bit of sugar
in your diet won’t wreck your progress or make you ill.
Within the huge category that sugar spans, are a range of good and bad food
choices. If, for example, you cut out all fruit for the rest of your life (because fruit
contains sugar), you might well miss out on some key nutrients. Plus you might
feel deprived.
Our advice to you is that it is your choice if you consume sugar and/or sugar
alternatives. But what is probably more important is to consider that worrying
about the matter could be equally bad or even worse for your health. Instead, why
not try to look at sugar and sugar alternatives as a ‘treat’ rather than a necessity.
This should encourage you to make more sensible food choices overall.
In some of our recipes we use stevia – pictured above right. This is a plant-based
sweetener which has been around for many years. Many research studies have been
conducted on its safety, and while no definite links have been made to any negative
health effects, overall the evidence for and against it is still inconclusive. This also
applies to most other sugar substitutes out there. If you’d prefer to swap the stevia
in our recipes with another sweetener or sugar then that is fine to do.
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Introduction 23
TEA
Green tea has lots of amazing health benefits; it is high in
antioxidants and contains about half the amount of caffeine
than normal tea. It is widely available in supermarkets, health
shops and online.
Similarly, Tulsi Brahmi (caffeine free) is another healthy
alternative with healing properties, as well as also being a
rich source of antioxidants. Both teas have shown to reduce
the risk of many cancers and heart disease.
Of all herbal teas, licorice tea is arguably one of the most
beneficial yet under-appreciated herbal teas. Licorice tea can
help the liver to rid unwanted toxins, can relieve constipation,
is used to treat low blood pressure, Helps to lower cholesterol
and is an anti-allergenic so is helpful for hay fever and
conjunctivitis sufferers.
STORECUPBOARD SAVIOURS
There are plenty of simple ways to make your food
taste good. Why not keep your cupboards stocked
up with a handy supply of spices and rubs, which
are generally very cheap to buy, simple to use,
and a much healthier alternative to the artificial
flavourings, additives and sugars found in many of
the processed sauces available.
SNACKS
We recommend having proper meals and not snacking
but if you are a bit peckish and a meal is not at hand we
have some great ideas to keep your hunger at bay.
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EARTH & OCEAN
Earth & Ocean Is a powerful all In one organic alkalising,
cleansing and detox formula, which combines the best
nutrient-dense foods from both the ocean and earth’s soil.
The ingredients that have been blended in these capsules
include iodine and antioxidant-rich food: seaweed
(Ascophyllum nodosum and Fucus vesiculosus), artichoke,
chlorella, green tea leaf, spirulina, rhubarb and cayenne.
ORGANIC GREENS
Organic Greens is no ordinary greens drink! Organic Greens is
packed full of vitamins, minerals and nutrients from 15 organic
super foods, including wheatgrass, barley grass, spirulina, acai
berry, quinoa, pre-sprouted barley, spinach leaf, kelp plus many
more organic super foods.
There are also over 70 beneficial nutrients and over 20 natural
enzymes which makes Organic Greens one of the most
nutrient-dense organic super food greens drinks available.
FISH OILS
Our Omega 3-6-9 essential oils are a balanced blend of healthy
fats (including essential fatty acids) in ideal ratios for the
human body, for all-round support of good mental and physical
health, a healthy heart, circulation and cholesterol levels.
Derived from fish oil, sunflower seed oil, flaxseed oil and
vitamin E. The high-strength, high quality Omega oils in this
product are in an easy-to-swallow gel capsule form.
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Introduction [email protected]
Y R D
FREPUSCINAGRO%001 SDOOF
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Fish oil, Flaxseed oil, Sun flower seed oil itamin El, and V
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Strawberry & melon cooler
1 medium slice watermelon, chopped roughly12 medium strawberrieshandful ice cubes300ml spring water (more or less, depending on desired consistency)
SERVES 1
Put all the ingredients into a blender and whizz
until smooth. Serve in a glass.
Smoothies 01
5MI N U T E
S
READY IN
Smoothies 02
handful fresh spinach2 kiwis, halved2 tbsps Organic Greensjuice of half a lemon2 tbsp liquid chlorophyll (optional) diluted in 300ml spring water (more or less, depending on desired consistency)
SERVES 1
Put all the ingredients into a blender and whizz until
smooth. Serve in a glass.
Alkalising tonic 5M
I N U T E
S
READY IN
1 medium slice watermelon, chopped roughly1 small orange, peeled1 kiwi peeled and chopped roughlyhandful ice cubes200ml spring water (more or less, depending on desired consistency)
SERVES 1
Smoothies 03
Melon, orange& kiwi cooler
Put all the ingredients into a blender and whizz until
smooth. Serve in a glass.
2 slices pineapple, peeled and chopped roughly1 tbsp coconut creamhandful ice cubes
SERVES 2
Pina colada
Put all the ingredients into a blender and whizz until
smooth. Serve in a glass.
5MI N U T E
S
READY IN
5MI N U T E
S
READY IN
Smoothies 04
50g fresh mangohandful fresh spinach1 tbsp Organic Greenshandful cucumber, chopped roughly2 kiwis, peeled and dicedhandful ice cubes
SERVES 1
Put all the ingredients into a blender and whizz until
smooth. Serve in a glass.
Refresher cooler
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1 cucumber, halved lengthways then cut into long strips1 tbsp olive oilhandful fresh mint, chopped finelypinch of sea salt
SERVES 2
Snacks 05
Prepare a medium grill. Place the cucumber
strips onto a baking tray and lightly drizzle
with olive oil.
Grill for 5 minutes until the cucumbers have
softened slightly.
Serve with a sprinkle of mint and sea salt.
TIP:
Ideal as a quick snack or as an
accompaniment to lunch or
dinner
Refreshingcucumber salad 5M
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Snacks 06
100g plain yoghurt50g fresh blueberries15g chopped hazelnuts
SERVES 1
Place the yoghurt into a bowl.
Top with the blueberries and hazelnuts.
Blueberry crunch
60g plain yoghurt1 medium sized banana, chopped15g flaked almonds1 tsp acacia honey
SERVES 1
Place the yoghurt into a bowl.
Top with the banana, almonds and honey.
Banana yoghurt
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1 banana300g frozen raspberries 100g plain greek yoghurt1 tbsp acacia honey1 sheet parchment / baking paper
SERVES 4
Cut the banana into thin slices, and place on a lined
tray. Freeze for one hour.
Remove bananas from the freezer and place in a
food processor with the frozen raspberries.
Leave for ten minutes to soften up. Add honey and
yoghurt and pulse until creamy. If the processor gets
stuck, wait a few minutes for the mixture to soften
up before continuing.
Serve immediately or freeze for a later date.
Remove from the freezer 15 minutes before serving.
Treats 07
Banana-berryfreeze
Healthy dessert packed full of
antioxidants, ideal for when
entertaining health-conscious
guests.
70ml olive oil 70ml coconut oil 2 tsp vanilla essence120ml coconut cream115g coconut flour2 tsp stevia2 tsp cinnamon1⁄4 teaspoon cloves, ground finely11⁄2 tsp baking powder1⁄4 tsp salthandful chopped pecans, plus some left whole for decorating170g grated carrot5 eggs, separatedhandful raisins (optional)
For frosting: (optional)75g total greek yoghurtfew drops vanilla essence1⁄2 tsp steviapaper cake cases
MAKES 15 CUPCAKES
In a separate bowl, sift flour, stevia, baking powder,
cinnamon, cloves, and salt. Stir mixture. Add the
chopped nuts.
Stir the wet mixture into the dry mixture. Whisk in
the egg yolks.
In a separate bowl, beat the egg whites until stiff
peaks form. Add some of the whites to the cake
mixture, then fold in the remaining whites.
Spoon the mixture into the cake cases, taking care
not to over fill them as this can prevent the cakes
from rising. Cook for 20-25 minutes, until the cakes
spring back when a light pressure is applied.
Cool on a cake rack.
For frosting, add the yoghurt, vanilla essence and
stevia to a bowl and mix thoroughly. Add the frosting
to top of cakes and decorate with a pecan nut.
Carrot cupcakes
Treats 08
Preheat oven to 170˚C. Line a cake tray with
cake cases.
In a bowl stir together the oils, vanilla essence and
coconut cream. Add carrots.
150g coconut flour125g brown rice flour (or use coconut flour, if unavailable)3 tsp baking powder1⁄2 tsp salt110g coconut oil, melted110g butter9 tsp stevia3 ripe bananas mashed4 large eggs1⁄2 tsp vanilla extract 1⁄2 tsp cinnamon2 tbsp acacia honey 1 tbsp lemon juice4 tsp stevia (for the topping)
SERVES 8
Preheat oven to 175˚C
Sift flours with baking powder and salt.
Beat the coconut oil, butter, stevia and bananas
together until smooth and then briefly stir in the
eggs. Add the vanilla extract, cinnamon and honey
and stir well.
Stir this gently into the flour mixture until blended.
Pour into a loaf tin and bake for about 11⁄4 hours or
until a skewer comes out clean and the cake is just
firm.
Cool for 10 minutes and then mix the sugar with
the lemon juice and drizzle over the top.
Banana & lemon loaf
Treats 09
Healthy baking - fun for the
family!
1⁄4 tsp apple cider vinegar1 egg11⁄2 tsp vanilla extract3 tbsp acacia honey60g brown rice flour or coconut flour1⁄4 tsp sea salt1⁄4 tsp baking powder3 tsp stevia1⁄2 tsp ground cinnamon60g cashew or almond butter
MAKES 10 COOKIESPreheat oven to 180˚C.
Combine all wet ingredients in a large bowl and mix
thoroughly.
In separate bowl, mix together dry ingredients, then
pour in the wet ingredients and mix thoroughly.
Drop teaspoons of batter on parchment lined baking
tray and flatten gently with a fork.
Bake for around 10 minutes until golden.
Nut buttercookies
Treats [email protected]
Serve the cottage cheese in a bowl, topped with
the kiwis and almonds.
Crunchy cottage cheese
Cook the quinoa according to packet instructions.
You might prefer to do this the night before to save
time in the morning.
Cool the quinoa with cold spring water.
Drain and serve in a bowl topped with yoghurt,
almonds, prunes and a sprinkle of cinnamon.
Breakfast 11
Crunchy quinoa
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SERVES 1
60g quinoa50g plain yoghurt20g dried pitted prunes15g flaked almonds1⁄2 tsp ground cinnamon
SERVES 1
TIP:
soaking the oats overnight, for
at least 12 hours, makes it much
easier for the body to digest.
this also speeds up the cooking
process, ideal for when you
have less time in the mornings
Breakfast 12
Place the soaked oats into a sauce pan
and cook over a medium heat for several
minutes, stirring continuously.
Add the diced apple and cook for several
minutes. Stir in the flax seed.
Spoon the contents into a bowl, and
sprinkle with cinnamon.
Spiced applepower porridge
!GL
U T E N
CONTAINS
40g porridge oats, soaked overnight in spring water1 medium sized apple, diced15g flax seeds, ground1 tsp ground cinnamon
SERVES 1
Breakfast 13
Preheat oven to 175˚C.
Beat the egg whites in a bowl, until stiff
peaks form.
In a separate bowl, beat the yolks and
butter together.
Gently melt the butter in a pan and set
aside.
In a medium sized skillet, fry the bacon
until crispy. Remove from pan.
Bacon & egg frittata
Gently fold the egg yolks and
bacon into the egg whites.
Pour the batter back into the
skillet so that it covers the base
of the pan evenly. Cook on a
medium heat for 2 minutes,
then bake in the oven for
15 minutes.
Remove the souffle gently from
the skillet, loosening with a
spatula.
Garnish with a sprinkle of
parsley (optional).
3 eggs, yolks and whites separated7g butter2 rashers bacon, diced
SERVES 1
NOTE:
Only use unprocessed bacon, preferably
cured with natural ingredients, that has
no added artificial ingredients and
preservatives. Ideally sourced from a
local butcher rather than supermarket.
Breakfast 14
Whisk the egg whites.
Melt half of the coconut oil in a lightly
warmed skillet. Pour half the egg whites
into the pan, swirling to spread them
evenly. After 30 seconds, cover and cook
for 1 minute. Use a spatula to loosen and
slide onto a plate. Repeat this process
with remaining egg whites.
Sauté the onion with the remaining oil
for one minute then add tomato, chilis,
pepper, coriander and meat. Whisk egg
yolks and pour into pan, mixing into the
other ingredients.
Add avocado then spoon half of the
filling onto each egg white. Roll the egg
white up into burritos.
Breakfast burrito
Ideal for a treat at the weekend
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READY IN3 eggs, yolks and whites separated5g coconut oilhalf a red onion, finely chopped1 tomato, finely chopped1 green chili, finely chopped1⁄2 yellow or red pepper, dicedhandful fresh coriander, finely chopped60g cooked meat e.g chicken or beefquarter avocado, cut into small chunks
SERVES 1
3 tsp coconut flour2 eggs1⁄2 tsp ground cinnamon 2 tsp stevia1 tsp coconut oil1 tbsp plain yoghurt100g mixed berries and fruit, chopped into small pieces
SERVES 1
Place the flour, eggs, cinnamon and stevia in a
blender and mix until smooth. Add more flour if
necessary to achieve a medium consistency
(pourable but not runny).
Heat the coconut oil in a pan to a medium / high
heat and then pour in a small amount of the mixture
into the centre of the pan (around 50ml). Move the
pan around gently to even out the mixture into a
circular shape. When small holes appear in the
pancake, turn it over and heat on the other side for
1-2 minutes. Repeat with remaining batter.
Serve with yoghurt and fruit.
TIP:
keep this delicious meal lower in carbs,
by choosing low or medium-sugar fruits,
such as berries, kiwis, nectarines and
strawberries, rather than high-sugar
fruits, such as bananas, apples and
mangos.
Breakfast 15
Summer fruit pancakes
Breakfast 16
Fruit & nutporridge
Place the soaked oats into a saucepan and cook
over a medium heat for several minutes, stirring
continuously. Stir in the stevia.
Spoon the contents into a bowl. Add the kiwi,
almonds, and prunes.
!GL
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CONTAINS
overnight soaking required
40g porridge oats, soaked overnight in spring water1 tsp stevia1 kiwi, diced15g flaked almondshandful dried prunes, chopped
SERVES 1
Breakfast 02
2 eggs2 oatcakes5g buttersalt and pepper
SERVES 1
Boil the eggs in a pan of salted water
for 10 minutes. Place in cold water for
one minute to cool, then peel.
Place in a cup with butter and season
with salt and pepper. Mash thoroughly
with a fork.
Spread thickly onto oatcakes.
Egg in a cup
Breakfast [email protected]
[email protected] Breakfast 18
Preheat oven to 200˚C.
Butter a 10-inch round or 13x9 inch square baking
dish. Cook the broccoli in boiling water for 4 minutes,
then drain. In a blender, mix together the remaining
ingredients. Stir in the broccoli.
Pour the mixture in a baking dish and bake in the
oven for 20 minutes or until set in the middle.
Thai coconutquiche
handful of broccoli, chopped into medium sized pieces6 eggs15g melted butter2 salad tomatoes2 shallots1 garlic clove1 stick lemongrass400ml light coconut milk1⁄2 tsp chilli flakes
SERVES 4
2 eggslarge handful of spinach15g plain cashews1⁄2 tsp salad shaker seasoning
SERVES 1
Boil the eggs in a pan of salted water for 10 minutes.
While they are cooking, steam the spinach gently for
3-4 minutes, until wilted.
Piled-highprotein brekkie
Breakfast 19
Remove the eggs from the heat, and cool down for
one minute with cold water, before peeling.
Serve the eggs sliced over a bed of spinach. Add the
cashew nuts and sprinkle with seasoning.
[email protected] Breakfast 20
10g ghee or coconut oil 4 rashers unsmoked baconhandful mushrooms, chopped2 tomatoes, halved4 eggs
SERVES 2
Next, fry the tomatoes gently for several minutes on
each side. Remove pan from heat.
Break the eggs into a jug and whisk gently. Cook the
eggs over a medium heat in a saucepan, stirring all
the time. When the eggs are cooked, remove from
heat, and transfer to a plate with the bacon,
mushrooms and tomatoes.
In a pan, heat the ghee or coconut oil to a medium /
high heat. Fry the bacon rashers on both sides until
crispy. Add the mushrooms and fry for several
minutes. Remove from pan.
AllowableEnglish brekkie
NOTE:
Only use unprocessed bacon, preferably
cured with natural ingredients, that has
no added artificial ingredients and
preservatives. Ideally sourced from a
local butcher rather than supermarket.
B.C.T.A. (Bacon, Chicken, Tomato, Avocado)
Lunch 21
In a frying pan, melt the butter or ghee over a
medium heat. Fry the bacon rashers on both sides
until crispy. Remove from pan and put to one side.
Pan fry the chicken for around 6-8 minutes until
cooked through. Add the spring onions and fry for
one minute. Remove pan from heat.
Arrange the items on a plate in a stack, starting with
a piece of chicken as a base, and finishing with
another piece of chicken as a ‘lid’.
10g butter or ghee2 rashers unsmoked bacon2 spring onions, chopped2 chicken breasts, halved2 beef tomatoes, cut into sliceshalf an avocado, mashed
SERVES 2
NOTE:
Only use unprocessed bacon, preferably
cured with natural ingredients, that has
no added artificial ingredients and
preservatives. Ideally sourced from a
local butcher rather than supermarket.
2 tbsp oil (preferably coconut)1 red onion, chopped finely1 carrot, chopped finely1 garlic clove, chopped finely1 tsp ground coriander1 tsp celery salt1⁄2 tsp ground cumin350g red lentils, soaked overnight1 bay leaf1 litre spring water2 medium sized sweet potatoes,peeled and diced1 tin tomatoesjuice of half a lemonhandful coriander, chopped finely1⁄2 tsp salt1⁄2 tsp black pepper4 tbsp plain yoghurt for serving
SERVES 4
In a large saucepan, heat the oil over a medium
heat. Add the onion and carrots. Cook, stirring
occasionally, until softened. Add the garlic, ground
coriander, celery salt and cumin and cook for
30 seconds. Add the lentils, water and the bay leaf.
Bring to a boil, then reduce to a simmer. Cover and
cook for 10 minutes. Add the potatoes and cook for
a further 10-15 minutes or until the potatoes are
just tender.
Stir in the tomatoes and cook for several minutes
until warmed through. Remove the bay leaf. Stir in
the lemon juice, coriander, salt and pepper.
Spoon into a bowl and top with a spoonful of
yoghurt.
Lentil, sweet potato & coriander stew
Lunch 22
Lunch 23
Drizzle half of the oil lightly over the romaine
lettuce, tomato, onion, pepper and avocado.
Mix remaining oil with the spices and salt and coat
the turkey thoroughly.
Heat a large skillet to a medium temperature.
Add the turkey to the pan and spread the vegetables
and romaine evenly around it. Cook for 3 minutes,
then turn all the ingredients.
Cook for a further 3 minutes, then remove the
turkey, romaine lettuce and all vegetables, except for
the onion and peppers. Grill the onions and peppers
until softened.
Cut romaine into small chunks. Serve in a bowl
topped with the turkey and cooked vegetables.
Add salt to taste and garnish with coriander.
Turkey taco salad10g coconut oil1 romaine lettuce, halved lengthwise1 tomato, diced roughly1 red onion, cut into chunks1 green pepper, diced roughlyhalf an avocado, peeled, pitted and diced1⁄2 tsp ground cumin1⁄4 tsp paprika1⁄4 tsp chilli powder1⁄4 tsp salthandful fresh coriander, chopped finely (optional)200g turkey, diced
SERVES 2
500ml chicken stock (see recipe on right)200g chicken or turkey fillets, cutinto strips300g chopped fresh vegetables, or frozen (broccoli, carrots, sweetcorn, beans, etc)2 eggs, beaten3 spring onions, sliced finelysalt and pepper
SERVES 2
Egg drop soup
Lunch 24
HOMEMADE CHICKEN STOCK:
Chicken stock is very easy to make and so good
for you! Place a whole chicken carcass in a large
pan full of water. Season well with salt and
pepper and a bay leaf if you have one.
Simmer for 2 hours. Remove from heat and allow
to cool completely, then drain the liquid from
the carcass. Discard carcass and bay leaf.
The stock can be frozen or kept in the fridge
for several days.
In a large saucepan, bring the stock to a gentle
simmer. Add the raw meat and vegetables. Simmer
rapidly for 5 minutes.
Pour eggs into the soup in a steady stream, then stir
gently while the egg cooks. Season with salt and
pepper to taste.
Spoon into bowls, and garnish with spring onions.
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[email protected] Lunch 25
In a food processor, blend the shallots, fresh coconut,
garlic and jalapenos for one minute until finely
shredded.
In a large saucepan, warm the coconut oil and
add the shredded mixture to the pan. Sauté for
2 minutes.
Add the chicken, if using, plus the cucumber,
cauliflower, carrot, spring onions, green beans,
turmeric and cumin. Sauté for one minute then
add coconut milk and bring to a rapid simmer.
Reduce heat slightly, cover and cook for around
8 minutes until vegetables are cooked.
Add salt to taste. Remove from heat and stir in
the yoghurt.
Coconut stew2 small shallots, roughly chopped75g fresh coconut, grated2 garlic cloves, finely chopped3 jalapeno peppers, seeded andhalved1 tbsp coconut oil300g chicken, diced (optional)1 large cucumber, peeled, seededand sliced1 small head of cauliflower, brokeninto florets1 carrot, peeled and sliced2 spring onions, finely chopped60g green beans, ends removed1 tsp turmeric1⁄2 tsp ground cumin1 tin light coconut milksalt to taste150g full fat greek yoghurt
SERVES 3
[email protected] Lunch 26
350g salmon fillets1 tsp dijon mustard1 tbsp dill, finely chopped1 tsp capers, drained1 jalapeno pepper, seeds removed,finely choppedhalf a red onion, finely chopped1⁄4 tsp rock saltlemon wedge to garnish1 tsp coconut oil or ghee
SERVES 2
These taste great with a grilled cucumber salad. See recipe on page 5
Cut the salmon into chunks and put quarter into
a food processor with the mustard. Pulse into a
smooth paste. Add remaining salmon and ingredients
and pulse to break up salmon into small chunks,
rather than a smooth paste.
Shape the salmon into two burgers. If the burgers are
very moist, brush lightly with coconut flour.
Heat a skillet over a medium heat. Add the
coconut oil or ghee and fry the burgers gently for
3-5 minutes until firm and easy to flip. Turn and
repeat. Serve with wedges of lemon.
Dill & caper salmon burgers
Lunch 27
1 head cauliflower, grated1 tbsp ghee600g boneless chicken thighs, cut into strips1 onion, finely chopped1 jalapeno pepper, finely chopped2 garlic cloves, finely chopped1 green pepper diced1 red pepper, diced1 tin (400g) tomatoes150ml chicken stock (see recipe on page 24)1 tsp ground cumin1 tsp salt100g frozen peas
SERVES 4
Grate the cauliflower or whizz in a food processor.
In a large saucepan, heat the ghee over a medium /
high heat and add the chicken. Cook for 4-6 minutes
until browned all over. Add more ghee if needed,
then add the onion, garlic, jalapeno and peppers and
cook for several minutes.
Add tomatoes, stock, cumin, salt and cauliflower.
Stir well. Simmer covered for 10 minutes, then add
peas and simmer for 2 minutes.
Cauliflowerchicken
Lunch 28
In a bowl, combine the yoghurt, lime juice, ginger,
garlic, cumin, turmeric, pepper and salt. Add the
turkey and marinate in fridge for 30 minutes.
Coat an oven tray with a small layer of melted
coconut oil or ghee and prepare a medium / hot grill.
Thread the turkey onto the skewers. Grill, turning
occasionally for 10-12 minutes.
Zingy turkey kebabs100g plain yoghurt2 tsp fresh lime juice1 tsp fresh ginger, chopped finely1 garlic clove, chopped finely1⁄2 tsp ground cumin1⁄2 tsp turmeric1⁄2 tsp ground black pepper1⁄2 tsp rock salt4 turkey breasts, cut into 11⁄2 inchthick pieces1 tbsp coconut oil or ghee, meltedbamboo skewers, pre-soaked for 30 minutes
SERVES 3
These taste great with a grilled cucumber salad. See recipe on page 5
Lunch 29
Melt half of the coconut oil or ghee gently in a pan.
Season the chicken with salt and pepper and mix
with the melted oil. In a skillet, melt the remaining
oil or ghee over a medium / high heat. Cook the
chicken for 10 minutes. Set aside to cool slightly.
In a jug, combine the tahini, olive oil and sherry
vinegar.
In a bowl, mix the chicken with carrots, radish and
parsley. Drizzle the tahini dressing on top and mix
well. Garnish with sesame seeds.
2 tbsp coconut oil or ghee350g chicken, cut into stripssalt and pepper1 tbsp olive oil1 tbsp tahini1 tbsp sherry vinegar1-2 carrots, grated12 radishes, slicedhandful parsley, roughly chopped1 tsp sesame seeds to garnish
SERVES 2
Sesame chicken
TIP:
These are great as a snack, or served
with an accompaniment, such as a salad
and sweet potato, for a main meal.
Put everything except for the coconut oil or ghee
into a food processor and whizz into a smooth paste.
Using your hands, form 20-24 meatballs.
In a large pan, melt the coconut oil or ghee over a
high heat. When the oil is hot, put the meatballs in
the pan and cook for 2 minutes. Roll each meatball
over and cook for a further 5 minutes. Reduce to a
medium heat, cover the pan and cook for a further
6-8 minutes.
Chicken meatballs
Lunch 30
350g chicken breasts, choppedroughly1 carrot, grated2 garlic cloves100g fresh coconut, grated1 egg2 tsp curry powder1⁄2 tsp salthandful parsley or coriander10g coconut oil or ghee
SERVES 2
Lunch 31
handful fresh spinach leaves3 spring onions, chopped roughlyhandful cherry tomatoes75g cucumber, chopped roughly150g cooked chicken breast2 tsp extra virgin olive oil1 tsp balsamic vinegarsprinkle salad shaker seasoning
SERVES 2
Place the spinach leaves in a bowl.
Assemble the spring onions, tomatoes,
cucumber and chicken on top.
Pour the olive oil into a jug. Add the
balsamic vinegar, then spoon the
dressing onto the salad. Sprinkle
with salad shaker.
Summerychicken salad 10M
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4-6 asparagus spears1 tbsp butter2 x 150g salmon steaks1⁄2 tsp himalayan or rock saltpepper to season15 cherry tomatoes2 lemon wedges
SERVES 2
Salmon asparagus
Lunch 32
In a heavy skillet, melt the butter over a medium
heat. Add the salmon and cook for around
10 minutes (turning halfway). Season with the salt
and pepper. Add the cherry tomatoes to the pan,
and cook for 1-2 minutes. Check that the salmon is
cooked through (the meat should now be a lighter
colour all the way through). Remove pan from heat.
Serve the salmon with the asparagus and tomatoes.
Garnish with a wedge of lemon.
Bring a small pan of salted water to the boil.
Add the asparagus, reduce heat and simmer for
around 3 minutes. Drain the asparagus and cool in
cold water.
Steak strip salad
Lunch 33
1 tbsp coconut oil or ghee100g stir fry steak, cut into stripshandful fresh spinachhandful cherry tomatoes5 radishes, cut into small pieces75g cucumber, chopped roughlysalt and pepper1 tbsp extra virgin olive oil1 tsp organic balsamic vinegar
SERVES 1
Heat the coconut oil or ghee
in a frying pan to a medium /
high heat, and add the steak.
Season well and cook for 3-5
minutes on both sides, until
cooked. Remove pan from
heat.
In a bowl, add the spinach,
tomatoes, radishes and
cucumber. Top with the steak.
Pour the olive oil into a jug.
Add the balsamic vinegar,
then spoon the dressing
onto the salad.
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10g butter1 small onion, diced1 tin tuna chunks, drained1 medium sized sweet potatohandful mixed leaf lettuce75g cucumber, chopped roughly1 red pepper, sliced1 beef tomato, diced2 tbsp extra virgin olive oil1 tsp balsamic vinegarjuice of half a lemon
SERVES 1
Tuna & sweet potato crunchy salad
Lunch 34
Melt the butter gently a frying pan and add the
onion. Cook over a medium heat until softened.
Remove from heat and place in a bowl. Add the tuna
and mix well.
Pierce the potato with a knife and microwave on full
heat for 6-8 minutes. When cooked, mash in a bowl
with a fork. Place the potato in a serving bowl. Add
the lettuce, cucumber, red pepper and tomato.
Pour the olive oil into a jug. Add the balsamic
vinegar, then spoon the dressing onto the salad.
Top with tuna and drizzle with lemon juice.
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250g red lentils2 pints spring water or chickenstock (see recipe on page 24)½ large white onion, chopped3 garlic cloves, chopped1½ teaspoon cumin½ teaspoon ground coriander½ teaspoon paprika1 bay leaf3 medium carrots, peeled anddiced1 red pepper, diced1 red onion, thinly slicedjuice of half a lemon¼ teaspoon black pepper
SERVES 4
Lentil pepper soup
Lunch 35
In a large saucepan set over high heat, bring lentils
and stock / water to a boil. Stir in white onion, garlic,
spices and bay leaf. Reduce heat to medium / low
temperature.
Cover and simmer. Stir the carrots and red pepper
into the soup. Continue simmering, covered, for
around 15 minutes until carrots are very tender.
Stir in red onion, lemon juice and black pepper.
Cook for a further 10 minutes.
Serve immediately.
Egg & ham salad
Lunch 36
10 green beans, ends removed2 eggshandful lettuce leaves2 slices ham8 cherry tomatoes75g cucumber, sliced3 spring onions, chopped1 tsp extra virgin olive oil1 tsp balsamic vinegarsprinkle salad shaker seasoning
SERVES 1
Bring a small pan of salted water to the boil.
Add the green beans and simmer gently for
3 minutes. Remove from the water with a
serrated spoon.
Return the pan of water to the boil. Add the eggs
and simmer gently for 10 minutes. Remove from
heat and cool with cold water for several minutes.
Peel eggs and slice.
In a bowl add the lettuce, ham, eggs, tomatoes,
cucumber, beans and spring onions.
Pour the olive oil into a jug. Add the balsamic
vinegar, then spoon the dressing onto the salad.
Sprinkle with salad shaker.
NOTE:
Only use unprocessed ham, preferably
cured with natural ingredients, that has
no added artificial ingredients and
preservatives. Ideally sourced from a
local butcher rather than supermarket.
2 eggs2 slices ham, halvedhandful cherry tomatoessalt & pepper
SERVES 1
Hambled eggs
Lunch 37
Crack the eggs into a frying pan over a medium heat.
Add the ham and tomatoes and stir continuously
with a wooden spoon. Season well.
When the eggs are cooked, remove from heat
and serve.
NOTE:
Only use unprocessed ham, preferably
cured with natural ingredients, that has
no added artificial ingredients and
preservatives. Ideally sourced from a
local butcher rather than supermarket.
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handful lettuce leaves5 cherry tomatoes5 radishes, chopped1⁄2 pepper, any colour75g cucumber, sliced3 spring onions, chopped100g peppered mackerel1 tsp extra virgin olive oil1 tsp balsamic vinegarsprinkle salad shaker seasoning
SERVES 1
Mackerel salad
Lunch 38
In a bowl add the lettuce,
tomatoes, radishes, pepper,
cucumber and spring onions.
Using your hands, gently tear
the mackerel into large chunks.
Add to the salad.
Pour the olive oil into a jug.
Add the balsamic vinegar,
and spoon the dressing onto
the salad. Sprinkle with salad
shaker.
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Lunch 39
1 tsp butter11⁄2 onions, chopped finely2 garlic cloves, chopped finely2 small sticks celery, chopped2 small potatoes, peeled and diced2 carrots, peeled and chopped2 medium tomatoes, diced1 pt chicken or vegetable stock (see chicken stock recipe on page 24)1 tin (400g) chopped tomatoes1 sprig fresh basil, roughly choppedsalt and pepper
SERVES 3-4
In a large pan, gently melt the butter and
cook the onion until softened. Add the
garlic, celery, potato and carrots and cook
for 3 - 4 minutes. Add the diced tomatoes
and cook for a further 2 minutes.
Add the stock and tinned tomatoes.
Simmer over a gentle heat for 45 minutes.
Remove from heat and allow to cool.
Add the basil, and season well with salt
and pepper, then whizz everything in a
food processor for just long enough to
get the big lumps out.
The soup can be reheated to serve,
or frozen.
Tomato & basil soup
Lunch 40
3 eggs1⁄2 tsp ghee 1 rasher bacon, cut into small pieces5 mushrooms, peeled and sliced75g cooked chicken breast, cut into small pieces1 beef tomato, slicedhandful spinach
SERVES 1
Break the eggs into a jug and beat with
a fork.
Melt half of the ghee or oil in a frying pan
and cook the bacon over a medium / high
heat until crispy. Remove bacon from heat
and set aside.
Reduce pan to medium heat. Add the
mushrooms and cook for 5 minutes.
Remove from heat and set aside.
Add the chicken pieces to the pan and cook for
several minutes until heated through. Remove from
heat and set aside.
Add the tomato to the pan and cook gently for 1-2
minutes on each side until softened.
Remove any bits from the pan and melt the
remaining ghee or oil over a medium / high heat,
ensuring there is an even glaze over the base of the
pan. Add the eggs and allow to cook for 3-4 minutes
until the edges of the mixture start to crisp.
When the centre of the omelette starts to cook, add
the bacon, mushrooms, tomatoes, chicken over one
half of the egg mixture. Add the spinach. Cook for
several minutes.
Using a wooden spoon with a flat edge, turn the
empty side of the omelette up and fold over the
spinach. Remove the omelette from heat and serve.
Protein rich omelette
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READY IN
NOTE:
Only use unprocessed ham, preferably
cured with natural ingredients, that has
no added artificial ingredients and
preservatives. Ideally sourced from a
local butcher rather than supermarket.
Dinner 41
1 tbsp cumin seeds2 tbsp ghee or butter5 medium sized onions, diced1 clove garlic, chopped finely2 tbsp ginger chopped finelyhandful green finger chilis, chopped finely600g beef, diced2 tbsp ground turmeric1 tbsp garam masala1 tbsp meat masala1 tbsp rock salthandful curry leaves (optional)1 tin (400g) tomatoes50ml spring water60g per person brown or whitebasmati ricefresh coriander (optional)
SERVES 4
In a large pan, heat the cumin seeds gently for
30 - 45 seconds, until you can smell them roasting.
Add the ghee and heat until melted, then add the
onions. Cook on a medium heat until softened.
Stir in the garlic, ginger and chilis. Cook for one
minute. Add the beef and cook for two minutes.
Add the spices, rock salt and curry leaves. Stir well,
coating the meat in the spices. Add the tomatoes,
and water and simmer for 1 hour. Add more water if
necessary. Cook for 1 hour on a medium heat, until
the meat is tender.
Meanwhile place the rice in a large saucepan of cold
salted water and bring to the boil. Simmer gently
until cooked and drain well.
Serve the curry on a bed of basmati rice and garnish
with coriander.
Buzzingbeef curry
WHITE OR BROWN RICE?
Brown rice contains more fibre and minerals
and digests more slowly than white rice.
It also has a slightly nutty flavour. Brown rice
is the healthier option, but it’s not the end of
the world if you prefer white rice. Just watch
your portion size if you are trying to lose fat.
10g butter2 cloves garlic, chopped finely1 red onion, chopped finely1 tin (400g) chopped tomatoes1⁄2 pt chicken stock (see recipe on page 24)125g bulgar wheatsalt and pepper2 salmon fillets (around 150g each)handful fresh coriander, chopped finely wedge lemon to garnish
SERVES 2
Meanwhile, heat a skillet over a medium temperature.
Melt the remaining butter and fry the salmon for
8-10 minutes turning half way. When the flesh is a
pale pink all the way through, remove from the heat.
Remove the bulgar wheat mixture from the oven.
Stir in the coriander.
To serve, spoon half of the bulgar wheat mixture
onto a plate. Add the cooked salmon and garnish
with a wedge of lemon.
Preheat oven to 150˚C.
In a large pan, melt one third of the butter
over a medium heat and cook the garlic
and onion until softened. Add the tomatoes
and cook for 5 minutes. Add the stock and
continue to cook.
Meanwhile, melt half of the remaining
butter in a frying pan over a medium heat.
Gently fry the bulgar wheat for one minute.
Pour the bulgar wheat into an overproof
dish. Add the mixture from the large pan
and stir well. Season well with salt and
pepper. Cook in the oven for 15 minutes.
Dinner 42
Mediterraneansalmon
1 tbsp ghee or coconut oil1 whole chicken, jointed, or 8 chicken pieces 1 large onion chopped1 small stick celery chopped finely1 red pepper chopped roughly3 garlic cloves, crushed1 tbsp tomato purée1 tbsp dried thyme11⁄2 pts chicken stock (see recipe on page 24)300g long grain rice (dry weight)salt and pepper
SERVES 4
Heat the ghee or oil over a medium / high
temperature in a large saucepan. Brown the chicken
pieces on all sides - you may have to do this in
batches. Remove from the dish and put to one side.
Lower the heat, add the onion, celery and pepper and
gently cook for 10 minutes until softened. Add the
garlic and cook for a further 2 minutes. Stir in the
tomato purée and cook for 1 minute.
Return the chicken pieces to the dish along with
the thyme and stock. Bring the liquid to a boil, cover
the dish with a tight-fitting lid and lower the heat.
Cook for 30 minutes.
Tip in the rice and stir well. Cover, set over a low
heat and cook for a further 15 minutes, or until the
rice is cooked and has absorbed most of the liquid.
Remove from the heat and leave the dish to sit for
10 minutes to absorb any of the remaining liquid.
Season to taste.
Chicken, rice & pepper pot
Dinner [email protected]
1 tbsp cumin seeds2 tbsp ghee or butter5 medium sized onions, diced5-10 garlic cloves, chopped finely1 - 2 inch piece fresh ginger,chopped finely5 green chilis, chopped finely600g chicken breast, diced2 tbsp ground turmeric1 tbsp garam masala1 tbsp meat masala1 tbsp rock salt1 tin (400g) plum tomatoes50ml spring water60g per person brown or whitebasmati ricehandful fresh coriander (optional)
SERVES 4
Stir in the garlic, ginger and chilis. Cook for one
minute. Add the chicken and cook for two minutes.
Then add the spices and rock salt. Stir well, coating
the meat in the spices. Add the tin of tomatoes, and
the water and simmer for ten minutes. Add more
water if the mixture seems too dry.
Meanwhile, add the rice to a pan of cold salted water
and bring to the boil. Simmer gently until cooked
and drain well.
Serve the curry on a bed of basmati rice and garnish
with coriander.
Authenticchicken curry
In a large pan, roast the cumin seeds gently
for 30 - 45 seconds. Add the ghee or butter,
then when melted, add the onions.
Cook on a medium heat until the onions
are softened.
Dinner [email protected]
1 tbsp ghee or olive oil3 onions, chopped finelyfresh basil leaves and stalks,chopped roughly500g beef mince100g mushrooms, sliced1 salad tomato, diced1 stick celery, chopped finely1⁄2 green pepper, diced4 cloves garlic, chopped finelydollop of tomato purée3-4 large courgettes1 tin (400g) chopped tomatoessalt and pepper to seasonsprig fresh basil to garnish
SERVES 4
In a frying pan, heat the ghee or oil to a medium
heat. Fry the onions until soft. Add the chopped
basil and fry for 30 seconds.
Add the beef mince and season well with salt and
pepper. When beef is browned, add the mushrooms,
salad tomato, celery, pepper and garlic. Cook gently
for 5 minutes. Add the tin of tomatoes and tomato
purée. Cook on a medium heat for 20 minutes.
Chop the courgettes into fine spaghetti strips, or
wider tagliatelle size strips. Bring to the boil in a pan
of salted water, and simmer gently for several
minutes.
Serve the sauce on a bed of courgette spaghetti.
Garnish with a sprig of basil.
Spaghetticourgetti
Dinner [email protected]
2 tbsp olive oil2 medium onions, choppedpinch of rock salt2 sweet potatoes, peeled and cut into 1 inch chunks1 inch piece fresh ginger, peeled and chopped2 small garlic cloves, chopped1 tbsp curry powder1 bay leaf150g red lentils (dry weight)500ml boiling spring water
SERVES 3
Lentil & sweet potato curry
Warm the oil in a large saucepan over a gentle heat.
Add the onion and a pinch of salt and sauté, stirring
occasionally, until the onion softens.
Add the sweet potato, ginger, garlic, curry powder
and bay leaf and sauté for one minute until fragrant.
Add the boiling water and stir in the lentils.
Reduce the heat to medium-low, cover and simmer
for around 18-20 minutes, until the lentils break
down and the sweet potatoes are tender.
Season with salt.
Dinner [email protected]
1 tbsp olive oil600g chicken fillets, diced2 orange peppers, deseeded andchopped1 onion, peeled and chopped finely3 cloves garlic, chopped finely1 tsp ground cumin1 tsp ground coriander2 red chilis, deseeded400g tin chickpeas, drained and rinsed500ml chicken stock (see recipe onpage 24)60g per person brown or whitebasmati rice
SERVES 4
Chickpea chicken
Preheat oven to 190˚C.
Heat the oil to a medium / low heat in a large
saucepan. Fry the chicken until golden. Remove
chicken from pan and set aside.
Add the peppers, onion, garlic, spices and chilis and
fry gently for 5 minutes.
Return the chicken to the saucepan and add the
chickpeas and stock. Transfer the contents of the
saucepan to a casserole dish, cover and cook in the
oven for 20 minutes. Add the rice and cook for a
further 10-15 minutes (if using white rice) or 15-20
minutes (brown rice).
Dinner [email protected]
700g white fish fillets, skinned and cut into chunks3 tbsp coconut milk2 tbsp fish sauce½ tbsp chili powder½ tsp ground cumin1⁄4 tsp ground coriander6 kaffir lime leaves, finely chopped3 spring onions, sliced1 thumb-size piece ginger, grated2 small stalks lemongrass, minced1 large clove garlic1 red chili, sliced½ cucumber, finely diced2 salad tomatoes, finely dicedhandful fresh coriander, chopped 4 tbsp coconut oil for fryinglemon wedges, to serve4 sweet potatoes
SERVES 4
Rinse fish and pat thoroughly dry. Cut into chunks.
In a cup, combine the coconut milk, fish sauce, chili
powder, cumin and ground coriander. Stir with a fork
to combine, then pour into the processor. Add the
fish, lime leaves, spring onions, ginger, garlic,
lemongrass and chili. Pulse to create a thick paste.
Picking up a small amount in your hand (about the
size of a golf ball) pat the paste into a small cake and
set on a clean plate. Note that traditional Thai fish
cakes are small (about 2 inches in diameter and
1 inch thick). Set plate of cakes in the refrigerator
for 20 minutes to firm up.
To make the salsa, mix the cucumber, tomato
and coriander in a bowl. Set aside. Pierce the sweet
potato with a knife and microwave on full heat for
6-8 minutes. Mash in a bowl with a fork.
Heat oil in a frying pan to a high temperature.
If your fishcakes are a bit sticky, dust each side
lightly with coconut flour before frying, and reduce
heat slightly to prevent burning. Gently place cakes
in coconut oil. Fry for 3 minutes before turning. Fry
until golden-brown and drain on paper towel.
Serve fish cakes immediately with the salsa, sweet
potato and a wedge of lemon.
Fragrant Thai fishcakes
Dinner [email protected]
1 tbsp olive oil2 onions, chopped finely500g lean beef mince1⁄2 green pepper, chopped roughly3 beef tomatoes, diced5 garlic cloves, chopped finely4 red or green chilli peppers1 tin (400g) tomatoesdollop of tomato purée1 tsp cayenne pepper1 tin (400g) kidney beans, drained50g per person brown or whitebasmati rice1 medium sized cauliflower, chopped finelysalt and pepper
SERVES 4
Simmer gently for 15 - 20 minutes. Add the kidney
beans and continue to cook for 10 minutes.
Meanwhile, add the rice to a pan of cold salted water
and bring to the boil. Simmer gently until cooked,
then add the cauliflower. Cook for 2 minutes before
draining.
Serve the chilli sauce on a bed of cauliflower
and rice.
Chilli con cauli
Heat the oil in a pan to a medium heat and
add the onion. Fry for several minutes until
soft. Add the beef mince and brown all over.
Season well with salt and pepper.
Add the green pepper and beef tomatoes,
and cook for several minutes until soft. Add the
garlic cloves and chilli peppers and cook for one
minute.
Add the tinned tomatoes, tomato purée and
cayenne pepper.
Dinner [email protected]
100ml coconut milk1 tbsp fish saucejuice of one lime2 tbsp soy sauce1 tsp chilli flakes2 tsp acacia honey120g brown or white basmati rice1 tbsp coconut oil, melted1 red onion, finely chopped 5-6 cloves garlic, finely chopped1-2 inch piece ginger, sliced 1 red chilli, sliced1 carrot, slicedhandful mushrooms, sliced400g white fish, broken into chunks1 small head broccoli, sliced1 red pepper, sliced into stripshandful beansprouts
SERVES 2
To make the sauce, combine the coconut milk,
fish sauce, lime juice, soy sauce, chilli flakes and
honey in a bowl. Adjust these flavours to suit your
taste, adding more lime juice if too sweet or salty.
Place the rice in a large saucepan of cold salted
water and bring to the boil. Simmer gently until
cooked and drain well.
Fragrant fish stir fry
Dinner 50
Warm a wok or large frying pan over medium / high
heat. Add the coconut oil followed by the onion,
garlic, ginger, and chili. Stir-fry 1-2 minutes, then
add the carrot and mushrooms. Also add a quarter
of the sauce. Continue stir-frying for 2-3 minutes.
Add the fish, broccoli, red pepper and beansprouts
plus up to half of remaining stir-fry sauce.
Simmer fish and vegetables in the sauce for up to
5 minutes, until the fish is cooked. Add more of the
stir-fry sauce as needed, enough to just cover
vegetables in sauce. Simmer for 2 minutes.
Remove from heat and serve on a bed of rice.
10g butter350g fresh salmon2 medium sized sweet potatoes2 cloves garlic, peeled and finely chopped1 bunch fresh basil stalks and leaves, chopped roughlyhandful mushrooms, chopped finely2 medium tomatoes, diced1 tin (400g) chopped tomatoes1 tbsp balsamic vinegarhandful green beans, ends removedsalt and pepper
SERVES 2
Heat half of the butter in a skillet over a medium
heat and cook the salmon for 10 minutes or until
cooked right through.
Meanwhile, pierce the potato with a knife and
microwave on full heat for 6-8 minutes. Peel and
slice the potato thickly.
Heat the remaining butter in a frying pan over a
medium heat. Gently fry the garlic and basil for
several minutes. Add the mushrooms and fresh
tomatoes and cook until soft. Add the tinned
tomatoes. Season to taste, and add the balsamic
vinegar and simmer gently for 5 minutes.
Bring a small saucepan of cold salted water to the
boil. Add the green beans and simmer gently for
3 minutes. Drain well.
Serve the salmon topped with the basil and tomato
sauce, with the sweet potato and green beans.
Salmone Italiano
Dinner [email protected]
Thai red chicken
Heat the coconut oil in a large frying pan
over a medium heat. Add the red thai paste
and cook for one minute stirring constantly.
Add the coconut milk and bring to the boil.
Reduce heat and simmer. Add the chicken,
mushrooms, aubergine, sweetcorn, peas and
tomatoes and cook gently for 15 minutes.
Optional:
Bring a small saucepan of cold salted water
to the boil. Add the rice and simmer gently
until cooked. Drain well.
Serve the thai curry over a bed of rice or on
its own as a soup.
Dinner 52
1 tbsp coconut oil1⁄4 jar red thai paste1 tin (400ml) light coconut milk300g chicken breast, dicedhandful mushrooms, chopped roughly1 aubergine, quartered lengthways and cut into stripshandful baby sweetcornhandful sugar snap peashandful cherry tomatoes50g per person brown or whitebasmati rice (optional)
SERVES 2
2 tsp barbecue seasoning mix1 sweet potato1 tsp butter150g steak strips100g carrots, peeled and sliced80g broccoli, cut into florets
SERVES 1
Sizzle steak
Rub the barbecue seasoning into both sides
of the steak.
Pierce the potato with a knife and
microwave on full heat for 6-8 minutes.
Cut the potato in half and mash the insides
gently with a fork.
In a frying pan melt the butter over a
medium heat. Add the steak and cook for
several minutes each side.
Bring a small pan of salted water to the boil.
Add the carrots and simmer gently for
3 minutes. Add the broccoli and simmer for
a further two minutes. Drain the vegetables.
Serve the steak on a plate with the sweet
potato and vegetables.
TIP:
There are plenty of seasoning mixes
available in the supermarkets.
Just check the ingredients before
you buy. Avoid anything containing
sugar.
Dinner [email protected]
1 tbsp olive oil300g stir fry pork, diced1 sachet thai stir fry sauce450g stir fry vegetables (pre-chopped)
SERVES 2
In a wok, heat the olive oil to a medium heat.
Add the pork and cook for 4-5 minutes until cooked
through.
Add the vegetables and cook for a further 4 minutes.
Finally, add the sauce and stir well. Cook for one
minute and serve immediately.
TIP:
Look for stir fry sauces which have a low sugar
content. The further down the ingredients list
the sugar appears, the lower the sugar content.
Avoid any sauces which list sugar at the top of
the list!
Cheating stir fry
Dinner 54
10MI N U T E
S
READY IN
1 tbsp ghee or butter2 onions, chopped finely500g turkey mince2 garlic cloves, chopped finely2 shallots, chopped finely1 stick fresh lemongrass, minced1 tbsp galangal, minced (optional)10 cherry tomatoes, chopped3 green finger chilis5 lime leaves1 tsp chilli flakes400ml light coconut milk1 large all-purpose potato, cubed1 cauliflower head, gratedsalt and white pepper
SERVES 4
Add the garlic, shallots, lemongrass and galangal and
cook for 1 minute. Add the tomatoes, chilis, lime
leaves, chilli flakes and most of the coconut milk
(reserving a few tablespoons for the mash).
Season well and simmer for 10-15 minutes.
Preheat the oven to 160˚C.
Bring a saucepan of salted water to the boil and
cook the potato for 10 minutes. Add the cauliflower
and cook for a further 2 minutes. Drain well, return
to the saucepan and mash with a fork. You may want
to add a small amount of butter to soften up the
mash. When all the lumps are gone, add the
remaining coconut milk to the mash. Season well.
Spoon the turkey mixture into a rectangular oven
dish. Top with the mash. Cook for 45 minutes
and serve.
Turkey Thai hot pie
In a large pan, heat the ghee and fry the onion until
softened. Add the turkey mince and cook gently until
browned. Season well.
Dinner [email protected]
1 tbsp coconut oil or ghee1 thai green curry kit600g chicken breast fillets, diced4 green chili peppers, chopped15-20 cherry tomatoes, halved1 head broccoli, chopped roughly1 red pepper, cut into strips50g per person brown or whitebasmati rice
SERVES 4
Dinner 56
Easy Thai green curry
In a large pan, heat the coconut oil or ghee and
fry some of the curry paste from the curry kit,
for one minute. Add a dessert spoon of the
coconut milk from the kit, and stir well. Cook for
one minute. Add the rest of the curry paste.
Add the chicken and the chilis and cook for
several minutes. Add the remaining coconut milk.
Add all of the vegetables and cook on a gentle
heat for 10 minutes.
Meanwhile place the rice in a large saucepan of
cold salted water and bring to the boil. Simmer
gently until cooked and drain well.
Serve the curry on a bed of rice.
1 red onion, sliced400g extra lean beef mince2 tbsp curry powder150g red lentils (dry weight)700ml chicken stock (see recipe onpage 24)1⁄2 tin (200g) choppedtomatoes (optional)2-3 tomatoeshandful coriander leaves50g per person brown or whitebasmati rice
SERVES 4
Fragrant mince
In a non-stick frying pan, dry-fry the
onion and mince over a high heat for
2 minutes, breaking up the mince as
you go. Stir in the curry powder and
lentils. Pour in stock and bring to a
gentle boil, then simmer for 10-15
minutes. Add the tinned tomatoes
(optional).
While the mince is cooking, dice the
tomatoes and roughly chop the
coriander, then mix together in a
small bowl.
Place the rice in a large saucepan of
cold salted water and bring to the
boil. Simmer gently until cooked
and drain well.
Serve the mince on a bed of rice,
with a few spoonfuls of the tomato
and coriander salad.
Dinner [email protected]
Turkey yam soup
Dinner 58
2 tbsp olive oil500g turkey steaks, diced400g yam, peeled and cubed1 head cauliflower, cut into large florets400ml coconut milk200ml spring water1 tin (400g) cannellini beans, drained and rinsed1 tsp chilli flakes1 large sprig chopped fresh basil1 tbsp soy sauce1 tsp dry mustard powder1 tsp ground coriander1 tsp paprika1⁄2 tsp ground ginger1⁄2 tsp ground cardamom1⁄2 teaspoon ground turmeric1 bay leaf1 cinnamon sticksalt and pepper1 large sprig chopped fresh parsley
SERVES 4
Combine the coconut milk, water, and cannellini
beans in a large saucepan over a medium-high heat.
Stir the chilli flakes, basil, soy sauce, mustard
powder, coriander, paprika, ground ginger, cardamom,
turmeric, bay leaf and cinnamon stick into the bean
mixture. Add more water if needed.
Season the soup with salt and black pepper.
Bring to the boil, add the yam mixture and reduce
heat to a low temperature. Simmer for 45 minutes.
Spoon into bowls, garnished with parsley.
Heat the oil in a large skillet over a medium heat.
Cook the turkey for 5 minutes, turning to brown all
over. Add the yams and cook for around 8 minutes,
stirring regularly until fork-tender. Add the
cauliflower and continue cooking for 10 minutes.
1 large onion, finely chopped50ml white wine vinegar6 spring onions, finely chopped6 cloves garlic, minced2 chilli peppers3 tbsp olive oil 2 tsp dried thyme leaves1 tbsp ground allspice1 tsp salt1 tsp ground cinnamon1 tsp ground nutmeg1 tsp black pepper8 chicken drumsticks
SERVES 3-4
Dinner 59
Hot & tasty chicken
In a large bowl, combine all ingredients except for
the chicken.
Add the chicken and mix well.
Marinate in fridge for several hours, or overnight if
you have time.
Preheat oven to 150˚C and, if using a barbecue,
prepare it for cooking.
Remove the chicken from the marinade and discard
marinade ingredients. Cook chicken in the oven
for 20 minutes, then turn and cook for a further
25 minutes.
Finish on the barbecue for 20 minutes (or continue
to cook in the oven). Serve with a crispy salad.
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for BBQ
ideal
Satay spice kebabs
Preheat the oven to 150˚C, or alternatively prepare
the barbecue for cooking.
Remove chicken from fridge and thread several
pieces onto each skewer.
Barbecue or oven cook the chicken until it is no
longer pink in the center and the juices run clear
when meat is pierced (around 20 minutes).
Serve with a crispy salad.
Dinner 60
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for BBQ
ideal juice of one medium orange2 tsp orange zest2 tbsp peanut butter3 tbsp soy sauce1 inch piece ginger, chopped finely4 garlic cloves, minced1 tsp acacia honey2 tsp red pepper flakes450g chicken breast, dicedpre-soaked kebab skewers
SERVES 3
Mix together the orange juice, orange zest, peanut
butter, soy sauce, ginger, garlic, honey and red
pepper flakes until the mixture is smooth.
Stir in the chicken, ensuring it is evenly coated.
Refrigerate for at least 30 minutes, but no longer
than eight hours.
500g chicken breast, dicedjuice of 2 limes4 cloves garlic, chopped finely1 tbsp olive oil1 red pepper. sliced1 green pepper. sliced1 yellow pepper. sliced1 medium onion. sliced1⁄2 teaspoon ground cumin1⁄4 teaspoon salt1⁄4 teaspoon ground black pepperpre-soaked kebab skewers
SERVES 3
Lime chickenfajitas
Preheat the oven to 150˚C,
or alternatively, prepare the barbecue
for cooking.
Put the chicken in a bowl. Combine the
lime juice and about half of the garlic.
Pour the mixture over the chicken,
coating thoroughly.
Cover the dish and allow it to marinate
in the refrigerator for half an hour.
Don't leave the chicken marinating for
too long, or the lime juice will break
down too much of the tissue.
Dinner 61
Remove from fridge and thread several chicken
pieces onto each skewer. Place the chicken on the
barbecue or in the oven and turn regularly until
cooked through (around 20 minutes).
Heat the oil in a large skillet over a medium heat.
Add the peppers, onion and remaining garlic to the
skillet.
Cook for about five minutes or until tender, stirring
regularly. Sprinkle with cumin, salt and pepper.
Serve the fajita mix topped with the chicken, with a
side salad.
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for BBQ
ideal
