Week 6 – Monday
Salmon Steaks and green salad
Serves 4 Ingredients 4 salmon steaks Juice of a lemon Salt and freshly ground black pepper 2 little gem lettuce, washed, dried and chopped. 1?2 cucumber, finely sliced 2 stalks celery, finely sliced 1 bulb fennel, finely sliced Lemon juice Preparation Method 1 Place...
Pumpkin Soup
Serves 4 Ingredients 1 kg pumpkin 500 g carrots 2 tablespoons olive oil 1pinch of sea salt and black pepper to taste ½ teaspoon ground cinnamon 1 litre water or vegetable stock 1 teaspoon fresh grated ginger Preparation method 1 Preheat your oven to 200 C. 2 Peel and...
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...
Fig yogurt
Serves 1 Ingredients 1 tablespoon pine nuts, toasted. 2 fresh figs ½ cup ( 64g/2.25oz ) dried figs 1 cup ( 128g/ 4.8oz ) plain yogurt or fromage frais 1 cup ( 128g/ 4.8oz ) orange juice ½ ( 64g/ 2.25 oz ) cup raisins Preparation method 1. Gently warm the fresh figs...
Home made Muesli
Ingredients 5 cups rolled oats 2 tsp cinnamon ½ cup sliced almonds ½ cup raisins ½ cup chopped dates ½ cup chopped cashew nuts 1 tablespoon coconut oil Preparation method 1. Heat oven to 375 degrees, place oats with cinnamon on a baking tray and cook for 15 minutes....
Week 6 – Tuesday
Spicy Rice and Vegetables
Serves 4 Ingredients 1 tsp olive oil 2 shallots, finely chopped 1 clove garlic, crushed 2 tsp garam masala 1tsp turmeric ½ tsp ground cumin 10oz brown rice 18 fl oz vegetable stock or water Salt and black pepper 4oz fresh or frozen peas 4oz fresh or frozen sweetcorn 3...
Avocado and Tomato on Rye Bread
Serves 1 Ingredients 1 slice rye bread ½ an avocado, sliced 1 large tomato, sliced lime juice Preparation method 1. Lightly toast the rye bread. 2. Arrange the avocado and tomato slices on top and sprinkle with lime juice.
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...
Sweet potato cakes
Makes 6 Ingredients 2 sweet potatoes cooked and peeled 10 dates 1 tsp. cinnamon 1 tsp. nutmeg 1 tsp. vanilla essence 1 tablespoon ground almonds 1 handful of raisins 1 egg Preparation method 1. Heat oven to 200C/180°Fan/Gas 4. 2. Blend all of the ingredients together...
Pineapple and strawberry Smoothie
Serves 1 Blend half a pineapple and a handful of strawberries for a yummy morning smoothie.
Week 6 – Wednesday
Baked Sweet Potato with Spicy Asian Coleslaw
Serves 4 Ingredients 4 large sweet potatoes 1/4 of a medium white cabbage, shredded 1/4 of a medium red cabbage, shredded 2 large carrots, grated 3oz / 85g / 1/3 cup bean sprouts 4 spring onions, sliced finely at an angle For the coleslaw dressing: 3?4 pint / 425mls...
Boiled Eggs and Carrot Sticks
Serves 1 Ingredients 2 eggs 1 carrot, cut into batons Preparation Method 1 Boil the eggs and use carrot sticks instead of toast soldiers. Delicious!
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...
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...
Vegan Strawberry Ice Cream
Ingredients 700g fresh strawberries 100g agave nectar or honey 350ml rice milk 2 tsp lemon juice Preparation method 1 Slice the berries and toe them with the honey, and leave for 1 hour. 2 Place the mixture in a blender with the rice milk and lemon juice. 3 Chill in a...
Week 6 – Thursday
Quinoa Apple Porridge
Serves 2 Ingredients 8oz / 225g / 1 cup uncooked quinoa, soaked in water overnight 3 eating apples 1 tsp ground mixed spice ( add 2 tbsps Maple syrup from week 4 ) Preparation Method 1. Peel, core and chop the apples. Put them in a saucepan with enough water to just...
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...
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...
Tzatziki and crudités
Serves 2 Ingredients ½ cucumber 1 tsp olive oil 6oz / 170g / ¾ cup Greek yoghurt 1 tsp lemon juice 1 clove of garlic, crushed A few mint leaves, chopped To serve: Vegetables of your choice; for example, carrot sticks, celery sticks, strips of pepper. Preparation...
Fig yogurt
Serves 1 Ingredients 1 tablespoon pine nuts, toasted. 2 fresh figs ½ cup ( 64g/2.25oz ) dried figs 1 cup ( 128g/ 4.8oz ) plain yogurt or fromage frais 1 cup ( 128g/ 4.8oz ) orange juice ½ ( 64g/ 2.25 oz ) cup raisins Preparation method 1. Gently warm the fresh figs...
Week 6 – Friday
Coconut Rice Squares
Makes around 20 squares Ingredients 21?2oz / 75g / 3 cups organic puffed rice (e.g. Kallo) 5 tbsps toasted sesame seeds 2 tbsps chia seeds 21?2 oz / 75g / 1/3 cup coconut oil 21?2 oz / 75g / 1/3 cup rice syrup 51?2oz / 150g / 2/3 cup creamed coconut Pinch of salt...
Goat’s Cheese
Use slices of nut bread Ingredients 7 oz / 200g / scant 1 cup goat's cheese 51?2oz / 150g / 2?3 cup rocket, spinach and lettuce 51?2oz / 150g / 2?3 cup walnuts 1 handful flat leaved parsley 1 handful basil 1 clove garlic, crushed 3 tbsp apple cider vinegar 4 tbsp...
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...
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...
Kale crisps
Ingredients 1 large bunch of kale 120g. sunflower seeds, finely ground 1 tbs. balsamic vinegar 1 tbs. apple cider vinegar 1 tbs. olive oil 1 tsp. salt Preparation method 1. Combine all the ingredients in a large bowl and mix well. 2. Heat the oven to 150°C. Place a...
Nut Loaf
Ingredients 250g of almonds 250g quinoa flakes or brown rice 300g pumpkin seeds 200g sunflower seeds 2 tbsp chia seeds 3 heaped tbsp psyllium husk powder 2 tbsp dried mixed herbs Preparation method 1. Place the almonds, quinoa flakes and half the pumpkin seeds in a...
Week 6 – Saturday
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...
Smoked Salmon Roll-ups
Ingredients 100g smoked salmon slices 1 tub low fat cream cheese Jalapeno peppers, chopped Capers 12 cherry tomatoes, halved ½ cucumber, cut into spears 2 celery stalks, cut into matchsticks Lemon juice Balsamic vinegar Salt and freshly ground black pepper Preparation...
Quinoa Falafels and tahini sauce
Serves 4 Ingredients 1/2 Cup Quinoa 1 Cup Chopped Carrot 1/2 Cup Sliced Green Onions 3 Tbsp Chopped Parsley 15oz Chickpeas 2 Eggs 2 Tbsp Fresh Lemon 1tsp Cumin 2 spring onion 2 Tbsp tosated Sesame Seeds 2 Cloves Garlic Salt/Pepper 2 Tbsp Olive Oil 1 Cup Plain Yogurt...
Oaty balls
Serves 4 Ingredients 500g oats 250g dried fruit 100g mixed nuts Handfull of coconut flakes 200ml water mixed with coconut/soya or almond yogurt 2 tablespoons cashew nut butter 1 Tsp cinnamon 1 Tsp ground ginger Preparation method 1 Blend all the ingredients together...
Week 6 – Sunday
Stuffed Baked Apples
Serves 2 Ingredients 2 Bramley cooking apples 2 tbsps dried mixed fruit 2 tsps maple syrup 1?2 tsp grated numeg Preparation Method 1 Preheat the oven to 180°C / 350°F / gas mark 4. 2 Core the apples, leaving around half an inch at the bottom. 3 Combine all other...
Traffic Light Stir Fry
Serves 4 Ingredients 1 tbsp vegetable oil 1 garlic clove, crushed Thumb-sized piece of root ginger, peeled and grated or finely chopped 1 large carrot, cut into matchsticks 1 red pepper, sliced ½ green pepper, sliced ½ yellow pepper, sliced 3 spring onions, chopped 1...
Vegan Strawberry Ice Cream
Ingredients 700g fresh strawberries 100g agave nectar or honey 350ml rice milk 2 tsp lemon juice Preparation method 1 Slice the berries and toe them with the honey, and leave for 1 hour. 2 Place the mixture in a blender with the rice milk and lemon juice. 3 Chill in a...
Buckwheat porridge
Serves 2 Ingredients 1½ cup of buckwheat (200g) soaked in 1 cup of water 1 ripe banana ½ cup of blueberries (100g) ¼ cup of almond milk (75ml) 1 tablespoon of almond butter 1 tablespoon of chia seeds Optional: 1 tablespoon of maple syrup To serve, with fresh berries...
Pasta Prawn Salad
Ingredients 400g pasta Juice of ½ lemon 1 clove crushed garlic 1 tsp. mustard seeds ¼ cup 85g./3oz. olive oil Himalayan salt Pepper 12 oz. cooked peeled prawns 200g. chopped fresh spinach 1 cup 85g./3oz. canned cannellini beans, rinsed and drained 1 red onion finely...