Week 9 – Monday
Watercress Soup
Serves 4 Ingredients 1 tsp olive oil 2 shallots, finely chopped 2 medium potatoes, peeled and diced 2 pints water 7oz / 200g / 1 cup watercress Salt and freshly ground black pepper Preparation Method 1. Heat the olive oil in a pan and sauté the shallots until soft. 2....
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...
Fish curry
Serves 4 Ingredients 12oz basmati rice 1 tbsp vegetable oil 1 large onion, chopped 1 garlic clove, crushed 2 tsps curry powder (or however much you prefer) 1tsp garam masala 1 tsp ground cumin 400g can tomatoes ½ pint vegetable stock 4 x white fish fillets, skinned...
Baked Bananas with Maple Syrup and Greek Yogurt
Ingredients 1 banana per person maple syrup Greek yogurt (optional) Preparation method 1 Preheat the oven to 200ºC. Place the whole banana, in its skin, on a baking sheet. Bake for 15 mins. (The peel will turn black.) 2 Place on a plate and slit the skin carefully....
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...
Week 9 – Tuesday
Fruit and Yogurt
Serves 1 Ingredients 4oz / 115g / ½ cup seedless grapes (a mix of red and green is nice) 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.
Coconut oil popcorn
Serves 2 Ingredients 4oz / 115g / ½ cup popping porn 1½ tbsps coconut oil Himalayan salt Preparation Method 1. Select a large, heavy-based pan or cast-iron casserole with a lid. Melt the coconut oil over a medium heat, then add a few kernels of corn; when they pop,...
Sweet Potato Cakes with fruit compote and yogurt
Serves 4 Ingredients 2 sweet potatoes, cooked and peeled 10 dates 1 tsp cinnamon 1 tsp nutmeg 1 tbsp ground almonds 1 handful of raisins 1 egg Preparation method 1. Preheat oven to 200°C / 390°F / gas mark 6. 2. Blend all of the ingredients together in a blender;...
Courgette Burgers
Ingredients 2 cups of peas 1 small courgette 1 cup of ground flaxseed 1 cup of quinoa 1 lime 1 tablespoon of apple cider vinegar 1 tablespoon of tahini a handful of fresh coriander salt to taste To garnish Hummus slices of avocado slices of tomatoes rocket/butter...
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...
Week 9 – Wednesday
Corn Chowder with vegetables
Serves 4 Ingredients 2.5 pints / 1.4 litres / 6 cups vegetable stock 1½lbs / 700g / 3 cups potatoes, peeled and chopped 1 onion, chopped 2 cloves garlic, crushed 1½lbs / 700g / 3 cups fresh or frozen sweetcorn ½ green pepper, chopped 1 tsp dried mixed herbs Salt and...
Mint Yogurt dip
Serves 1-2 Ingredients 4 sprigs of fresh mint Juice of 1 lemon ¼ tsp garlic powder 6oz / 170g / ¾ cup natural yoghurt Sea and freshly ground black pepper To serve: A selection of vegetables, e.g. cucumber, carrots, celery and peppers. Preparation Method 1. Discard the...
Smoked salmon on nutbread
Nut Bread Ingredients 9oz / 250g of almonds 9oz / 250g quinoa flakes or brown rice 10½oz / 300g pumpkin seeds 7oz / 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...
Savoury Quinoa
Serves 2 Ingredients 4oz / 115g / ½ cup quinoa 2 tsps coconut oil 6 mushrooms, quartered 1 yellow pepper, chopped 1 large handful roughly chopped spinach Salt and freshly ground black pepper Preparation Method 1. Cook the quinoa according to the instructions. 2. Heat...
Fruit Kebabs
This is a great twist on a fruit salad – it’s fun, healthy and great to eat!. Ingredients A selection of your favourite fruits, cut into bite-sized pieces: strawberries, mango, grapes, pineapple, nectarines, apples – whatever you have available. Maple Syrup for...
Week 9 – Thursday
Yogurt with nuts and seeds
Serves 1 Ingredients 1 small pot natural yogurt Dried fruit, nuts and seeds from daily allowance Preparation Method 1 Mix together and enjoy.
Kegderee
Serves 4 Ingredients 4oz / 115g / ½ cup brown rice 8oz / 225g / 1 cup smoked haddock fillets 4 eggs 1 tsp coconut oil ½ onion, finely chopped 1 tsp curry powder Small handful fresh parsley, chopped ½ lemon, juiced Preparation Method 1. Put the rice on to cook. 2....
Savoury Quinoa
Serves 2 Ingredients 4oz / 115g / ½ cup quinoa 2 tsps coconut oil 6 mushrooms, quartered 1 yellow pepper, chopped 1 large handful roughly chopped spinach Salt and freshly ground black pepper Preparation Method 1. Cook the quinoa according to the instructions. 2. Heat...
Watercress Soup
Serves 4 Ingredients 1 tsp olive oil 2 shallots, finely chopped 2 medium potatoes, peeled and diced 2 pints water 7oz / 200g / 1 cup watercress Salt and freshly ground black pepper Preparation Method 1. Heat the olive oil in a pan and sauté the shallots until soft. 2....
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...
Week 9 – Friday
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...
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...
Mixed Vegetable Curry
Serves 4 Ingredients 1 tsp olive oil 1 large onion, chopped 4 cloves garlic, crushed ½ tsp turmeric ½ tsp ground cumin ½ tsp ground ginger 1 tsp medium curry powder 750g sweet potato, chopped 1 medium cauliflower, broken into florets 4oz green beans, halved 2 carrots....
Stuffed Peppers with Salad
Serves 2 Ingredients 2 large red or yellow peppers 2 tbsps olive oil 1 large onion, chopped 2 cloves garlic, crushed 1tbsp pine nuts 4oz cooked brown rice 4oz mushrooms, sliced 2oz Vegan cheese Fresh basil Salt and freshly ground black pepper For the salad: Rocket...
Beetroot chips with curried yogurt
Preparation method 1 Mix together 2 tablespoons plain yogurt and ¼ teaspoon curry powder. Serve with 1 cup beetroot chips. 2 Preheat oven to 375 degrees F 3 Thinly slice beetroots 4 Divide between two baking sheets and spray or very lightly drizzle with olive oil. Add...
Week 9 – Saturday
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...
Grilled vegetable kebabs
Serves 1 Ingredients 6 cherry tomatoes 6 button mushrooms ½ green pepper, cut into chunks ½ tbsp olive oil Preparation Method 1 Thread the veg onto 2 metal skewers and brush with olive oil. 2 Grill until soft and serve immediately.
Sweet Potato Cakes with fruit compote and yogurt
Serves 4 Ingredients 2 sweet potatoes, cooked and peeled 10 dates 1 tsp cinnamon 1 tsp nutmeg 1 tbsp ground almonds 1 handful of raisins 1 egg Preparation method 1. Preheat oven to 200°C / 390°F / gas mark 6. 2. Blend all of the ingredients together in a blender;...
Penne Pasta Bake
Serves 2 Ingredients 1 can or carton of chopped tomatoes ¾ pint vegetable stock or water 1 tspn dried oregano 1 tspn dried basil Tomato puree Around 1 dozen black olives, sliced 1 heaped tbspn capers (optional) 150 – 200g penne pasta 75g grated Vegan cheese...
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 9 – Sunday
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....
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...
Cod Steaks with Courgette and Tomato Bake
Serves 2 Ingredients 2 cod steaks, approx 6oz/1 inch thick 1 tbspn lemon juice ½ tbspn olive oil ½ tspn dried thyme 2 large courgettes, sliced 1 can or carton (400g) of chopped tomatoes ½ tspn dried basil cheese Salt and pepper to taste Preparation method 1 Preheat...
Goats cheese on toast and walnut salad
Serves 4 - Use the slices of my nut bread you made on Monday Ingredients 200g. goats cheese 150g. rocket, spinach and lettuce 150g. walnuts 1 handful flat leaved parsley 1 handful basil 1 clove garlic , crushed 3 tbsp apple cider vinegar 4 tbsp walnut oil Preparation...
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...