Week 12 – Monday
Carrot and Leek Soup
Ingredients 2.5 pints / 1.4 litres / 6 cups vegetable stock 2lbs / 1kg / 4 cups carrots, sliced 2 large leeks, chopped 1 medium onion, chopped 2 stalks celery, chopped 3 tsps dried mixed herbs Garnish: Chopped chives To serve 1 In a large pan, bring the vegetable...
Frozen mango yogurt
Serves 4 Ingredients Flesh of 1 large mango, cubed and frozen 24fl oz / 700mls / 3 cups plain Greek-style yogurt 2 tsps vanilla extract Juice of ½ lime 2oz / 55g / ¼ cup honey Preparation Method 1. Process all ingredients on a blender until smooth. 2. Transfer into a...
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...
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...
Filled Potato Shells and Salad
Serves 2 Ingredients 2 large baking potatoes 2 tsps olive oil 1 onion, chopped 4oz cheese, grated or chopped into small pieces (cheddar works well, as does adding a little mozzarella to the mix) Sun dried tomato, chopped (optional) Jalapenos, chopped (optional) Salt...
Week 12 – Tuesday
Romaine Parcels
Serves 2 Ingredients 1 large avocado 1 beef tomato, chopped ½ cucumber, chopped 1 tsp lemon juice 1 head romaine lettuce To serve 1 Halve the avocado, remove the stone and scoop out the flesh into a bowl. Mash the flesh thoroughly. 2 Add the tomato, cucumber and lemon...
Spicy Vegetable Stew
Serves 4 Ingredients 1 large onion, thinly sliced 3 garlic cloves, crushed ½ pint / 285mls vegetable stock 1 tbsp chilli powder (or to taste) 1 tsp ground coriander 1 large sweet potato, peeled and chopped 2 cans chopped tomatoes 2 courgettes, finely diced 7oz / 200g...
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...
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.
Roasted Red Pepper Soup
Serves 4 Ingredients 4 red peppers Olive oil 2 pints vegetable stock or water 2 cloves garlic, crushed 1 large red onion, roughly chopped 1 large carrot, roughly chopped 2 sticks celery, roughly chopped 1 tin of chopped tomatoes Large handful of fresh basil leaves...
Week 12 – Wednesday
Apple and Ginger Porridge
Serves 2 Ingredients 2½ oz / 75g / ¾ cup porridge oats 18fl oz / 500mls / 2 cups water 1 large eating apple Ground ginger Preparation Method 1 Cook the porridge oats in the water. 2 Peel, core and chop the apple. Put in a plan with just enough water to cover and cook...
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...
Tomato and beetroot juice
Serves 1 Ingredients 1 fresh beetroot 2 celery sticks 1 carrot Preparation method Put through a juicer and drink immediately. Beetroot contains potassium, magnesium, iron, vitamins A, B6 and C, folic acid, and antioxidants.
Tuna and mango salsa
Ingredients For the salsa ½ mango, peeled, stone removed, diced ½ red chilli, finely chopped 1 tbsp sesame oil For the tuna 1 tbsp olive oil 125g/4½oz tuna steak salt and freshly ground black pepper Preparation method 1. Heat the oven to 200C/400F/Gas 6. 2. Combine...
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...
Week 12 – Thursday
Fruity Omelette
Serves 1 Ingredients 2 eggs ½ tsp cinnamon Fistful dried fruit Preparation Method 1 Beat the eggs with the cinnamon. Heat a non-stick frying pan and pour in the egg mixture, swirling to evenly cover the base. Cook for a few minutes until set and golden underneath. 2...
Cauliflower and courgette cookies with salad
Serves 4 Ingredients 3lbs / 1.4kg / 6 cups raw cauliflower florets 8oz / 225g / 1 cup courgette, roughly chopped 4oz / 115g / ½ cup yellow pepper, roughly chopped 4oz / 115g / ½ cup of soft cheese 2oz / 60g / ¼ cup parmesan cheese, grated finely 1 egg, beaten 1 tsp of...
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...
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...
Bean Salad with Rocket
Serves 2 Ingredients 15oz can butter beans, drained 10oz cherry tomatoes, halved 1 red onion, sliced thinly 1 bag rocket, washed and patted dry 1 tbsp lemon juice 2 tbsp fresh basil, chopped Salt and freshly ground black pepper Preparation method 1 Mix together the...
Week 12 – Friday
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...
Carrot Parsnip and Onion Soup
Serves 2 Ingredients 8oz carrot, peeled and diced 8oz parsnip, peeled and diced 1 onion, chopped 1 garlic clove, crushed 2 celery stalks, trimmed and chopped 1 bouquet garni 1 pint vegetable stock salt and pepper To serve Fromage frais Coriander leaves, chopped...
Baked Sweet Potato and Salad
Serves 1 Ingredients 1 large sweet potato 2 tbsp low fat soft cheese 1 spring onion, finely chopped Salt and pepper For the salad: Little gem lettuce Cherry tomatoes Cucumber Peppers Lemon juice Preparation method 1 Scrub the sweet potato, prick several times with a...
Acai and Maca Libido Bars
Ingredients 2 tbsp. Maca Powder 1 cup Acai berries 100g. Almond powder 150g. Medjool Dates ( remove stones ) 1 tbsp. Coconut Oil ( from week 2 ) Preparation method 1. Blend all ingredients together. 2. Roll the dough in small ball shapes. 3. Place in an airtight,...
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 12 – Saturday
Plantain Chips
Ingredients 1 pound plantains or green bananas, peeled and sliced thinly sliced on the diagonal 1fl oz / 30ml coconut oil Coarse sea salt and ground pepper Preparation Method 1 Preheat oven to 180°C / 350°F / gas mark 4, and line a baking sheet with parchment paper. 2...
Red bean dip
Ingredients 1 tbsp olive oil 1 red onion, finely chopped 2 cloves garlic, crushed chilli powder (¼ to ½ tsp, as preferred) 8oz red kidney beans 4 tbsps fromage frais 1 tsp lime juice salt and freshly ground black pepper To serve Crudités of your choice Preparation...
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...
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.
Sweet potato lentil and coconut curry
Ingredients 2 large sweet potatoes (mine weighed 1.5kg) 2 cups of black olives 1½ cups of lentils (500g) 2 cans of coconut milk 2 cans of tinned tomatoes a handful of fresh coriander leaves 1 tablespoon of turmeric 1 tablespoon of cumin 1 tablespoon of ground ginger...
Week 12 – Sunday
Mango Smoothie
Serves 2 Ingredients 1 ripe mango, peeled and chopped 1 ripe banana, chopped 1?4 pint / 150mls almond milk 1 teaspoon honey Few drops vanilla extract Preparation 1 Blend all ingredients to make a delicious, nutritious smoothie.
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...
Summer Veg Gratin
Serves 4 Ingredients 3 tbsps olive oil 2 red onions, thinly sliced 2 cloves garlic, crushed 2 courgettes, sliced 2 yellow summer squash (or other summer squash), sliced 12oz ripe tomatoes, sliced and placed on kitchen paper to absorb juices 4oz grated parmesan 4 oz...
Coconut and Sultana Cookies
Ingredients 4oz desiccated coconut 2oz sultanas 3 flax egg 1 tsp Stevia 1 tsp lime juice 1 tbsp cornflour Preparation method 1. Preheat the oven to 180°C and cover a baking sheet with baking parchment. 2. Combine all ingredients and mix well until they form a stiff...
Halibut and fennel Salad
Serves 4 Ingredients 1 tsp. ground coriander ½ tsp. ground cumin 1 tbsp. extra-virgin olive oil 2 garlic cloves 4 (6-ounce) halibut fillets for the Salad 1 small fennel bulb ½ a red onion chopped 2 tbsp. fresh lemon juice 1 bunch chopped flat-leaf parsley 1 handful...