Week 5 – Monday
Banana and sultana cookies
Makes 6 Ingredients 1 large (or 2 small) apples (e.g Braeburn) 1tsp lemon juice 1tsp honey 1 large, ripe banana, mashed 8oz / 225g / 1 cup oats 1 tsp mixed spice 2oz / 55g / ¼ cup sultanas Preparation method 1 Core, peel and chop the apples. Place in a saucepan with...
Lentil burgers and salad
Serves 4 Ingredients 4oz red lentils 4oz floury white potato, peeled and chopped 1 tsp vegetable oil 2 shallots, chopped ½ tsp dried marjoram ½ tsp celery salt 1 tsp fresh parsley, finely chopped freshly ground black pepper 3-4 tbsps rice flour Preparation method 1...
Cinnamon Apple Crisps
Ingredients 2 eating apples (Braeburn or Granny Smiths work well for this) Cinnamon Preparation method 1 Preheat the oven to 150°C and line a baking sheet with baking paper. 2 Core the apples and slice very thinly to make apple rings. Dust with cinnamon and arrange on...
Colourful Fruit Salad with Yogurt
Serves 1 Ingredients 2 kiwi fruit 6-8 strawberries Low fat Greek yogurt Chopped nuts (optional) Preparation method 1. Peel and slice the kiwi fruit. 2. Hull and slice the strawberries. 3. Mix together in a bowl and top with Greek yogurt. If liked, sprinkle with...
Broccoli Soup
Serves 4 Ingredients 2 Onion 2 Broccoli 10 Asparagus Half a bag of spinach Vegetable stock Preparation method (If you have a vitamix blender, simply blend all the ingredients for a hot, yummy nutritious soup.) 1 Dry fry the onion whilst steaming the broccoli and...
Week 5 – Tuesday
Piquant Peppers with Soft Cheese and Dill
Serves 2 Ingredients 8 piquant red peppers (e.g. Peppadew) Low fat soft cheese Fresh dill Preparation method 1 Remove the peppers from the jar and pat dry. 2 Using a teaspoon or a piping bag, fill each pepper with soft cheese. 3 Pop a sprig of dill on the cheese at...
Poached Eggs and Portobello Mushrooms
Serves 2 Ingredients 4 portobello mushrooms, stems removed, wiped 4 eggs Salt and freshly ground black pepper Preparation method 1 Preheat the oven to 200°C and line a baking sheet with baking paper. 2 Place the mushrooms, gills side up, onto the paper. Bake for...
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...
Fish Stew
Serves 4 Ingredients 450g white fish 1 chopped onion 1 tablespoon olive oil 1 Handfull of fresh parsley 2 tins chopped tomatoes Vegetable Stock Salt and pepper to taste Preparation method 1 Place the fish in stock in a oven proof bowl and bake in the oven for 10-15...
Quinoa Salad
Serves 2 Dressing 1 cup cooked quinoa 2 celery sticks 2 spring onion 2 cups of grapes 1 lime juiced 2 tbsp oil 1 handful mint 1 handful basil pinch of salt Preparation method 1 Place all ingredients in a bowl and mix together for a very tasty and filling...
Week 5 – Wednesday
Crispy Quinoa Cakes
Makes 15 cakes Ingredients 4 tablespoons of coconut oil 1.5 tablespoons almond butter 4.5 tablespoons pure maple syrup 2oz/60g raw cacao powder 1.5oz/45g popped quinoa small cake cases Preparation method 1 Place the coconut oil, almond butter, maple syrup and raw...
Avocado Toast
Serves 2 Ingredients 2 slices rye bread, or The Body Rescue nut bread 1 avocado 1 tsp lemon juice 2 tsp mixed seeds (e.g. chia, sesame, sunflower) Preparation method 1 Toast the bread. Mash the flesh of the avocado with the lemon juice. 2 Spread each slice with the...
Sweet potato with roasted vegetables
Serves 4 Ingredients 4 sweet potatoes 2 parsnip 2 carrot 1 swede 2 Onion 3 whole garlic bulbs Rosemary leaves Preparation method 1 Preheat your oven to 200°C Fan 180C 2 Peel the vegetables and halve and slice lengthways. Leave the garlic bulbs whole. Pick the rosemary...
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...
Berry Smoothie with Milled flax seeds
Serves 1Blend blueberries, raspberries, strawberries, blackberries, or what ever is in seasons, berries make a delicious and creamy smoothy and are highly nutritious.
Week 5 – Thursday
Vegetable korma
Serves 4 Ingredients 1 tbsp coconut oil 1 dried red chilli, minced 2 onions, finely chopped 1 tsp ground coriander Pinch of ground black pepper 1 tsp turmeric 1 tsp garam masala 1 small cauliflower, separated into florets 2 carrots, cut into chunks 1 courgette, sliced...
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....
Carrot apple and citrus smoothie
Serves 1 Ingredients 2 large carrots 1 apple 1 orange 1 banana Preparation method 1 Process the carrots and apple through a juicer, and squeeze the orange. 2 Put the juices in a blender with the banana and blend into a delicious smoothie.
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...
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 5 – Friday
Raspberry fool
Serves 2 Ingredients 8oz / 225g / 1 cup raspberries 1 tbsp maple syrup Zest of 1 large orange, and 1tbsp juice 8oz / 225g / 1 cup Natural non dairy yogurt Preparation method 1 Put the raspberries into a saucepan with the orange juice and cook on a low heat for around...
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...
Lentil Shepherds Pie
Serves 4 Ingredients 1 tbsp. coconut oil 1 large onion, halved and sliced 2 large carrots cut into small cubes 2 tbsp. thyme chopped 400g can chopped tomatoes 2 vegetable stock cubes 1000g sweet potatoes, peeled and cut into chunks 450g red lentils 25g coconut oil...
Mediteranean Cauli-Couscous
Ingredients Coconut oil 1 large red pepper 1 yellow pepper 6 baby courgettes 2 red onions 4 large mushrooms 8-10 medium tomatoes 3 tbsp chopped rosemary leaves 1 Cauliflower 450ml/1pint boiling hot veg. stock or water 2 garlic cloves, peeled and finely grated 3 tbsp...
Week 5 – Saturday
Veggie burgers and sweet potato chips
Serves 2 Ingredients For the chips: 2 sweet potatoes, scrubbed and cut into large chips 1 tbsp olive oil Freshly ground black pepper 1 tsp smoked paprika (optional) For the burgers: 1 can chickpeas (garbanzo beans) rinsed 1 small carrot, grated ½ red onion, sliced 1...
Grapes and Yogurt
Serves 1 Ingredients 3-4oz seedless grapes (a mix of red and green is nice) Low fat natural yogurt Maple syrup Flaxseeds Preparation method 1 Half the grapes and put in a bowl. 2 Spoon over the yogurt, drizzle with maple syrup and sprinkle with flaxseeds.
Beetroot Soup
Serves 3 Ingredients 6 potatoes (600g) 2 beetroots (400g) 1 can of coconut milk (400ml) 1 lemon 2 teaspoons of chilli flakes 2 teaspoons of coriander powder 1 teaspoon of cumin powder 2 cloves of garlic salt and pepper For the croutons 4 potatoes (400g) salt, pepper...
Parsnip Crisps
Ingredients 600g parsnips 2 tbsp coconut oil Preparation method 1. Heat the oven to 180°C 2. Grate the parsnips with a peeler 3. Melt the coconut oil in a pan and drizzle over the parsnips in an ovenproof dish 4. Cook for 25 minutes Eat as a snack on its own, or...
Blueberry juice
Serves 1 Ingredients 1 turnip ¼ green pepper 2 apples 1 handful blueberries Preparation method Place in a juicer and serve 1 cup of blueberries a day could help prevent heart disease.
Week 5 – Sunday
Vegan rice pudding
Serves 6 Ingredients 8oz / 225g / 1 cup arborio rice 1 vanilla pod (split) 1 tbsp (or to taste) rice syrup or maple syrup Pinch of salt 2.75 pints / 1.6 litres / 7 cups almond milk To serve Raspberries and blackberries. Preparation method 1 Put all the ingredients...
Eggs on top
Serves 2 Ingredients 1 large potato, peeled and diced 2 tsps olive oil Freshly ground black pepper ½ tsp chilli powder (optional) ½ yellow pepper, chopped 4 spring onions, chopped 4oz / 115g / ½ cup chestnut mushrooms, sliced 2 tomatoes, diced 2 tablespoons cheddar...
Fruity Yogurt Shake
Serves 1 Ingredients 8oz (½ large pot) low fat live yogurt 1 banana 1 tsp honey 1 tbsp milled flax seeds Preparation method 1 Put all the ingredients in a blender and process until smooth. If you prefer a different fruit, use it instead of the banana. Pear, mango and...
Fishcakes with sweet potato
Ingredients 1 Large Sweet Potato 1 cup quinoa 418g tinned wild red salmon 1 tsp chilli flakes 1 handful fresh parsley chopped 1 handful coriander chopped 1 handful chives chopped 3 spring onions chopped zest of lemon 1 egg 2 tbsp coconut oil Preparation method 1...
Asparagus Frittata
Serves 4 Ingredients 6 eggs 1 parsnip kale 1 red onion 10 asparagus 1 brocoli vegetable stock handful of parsley Preparation method 1 Dry Fry parsnip and red onion and add kale and asparagus. 2 Add the egg mixture in a large frying pan with salt, pepper and parsley...