Week 3 – Monday
Chocolate Energy Bar
Blend 1 handful of nuts ( like almonds and cashews ) and 1 handful of dried fruit ( like dates and raisins ) and add 1 tbsp of raw cacao powder, less if you don't like dark chocolate. Take the dough out of the blender and place in celophane and flatten to a bar level....
Scrambled Tofu Eggs
Ingredients 1 package firm tofu, crumbled 2 tbsp. water 1 tsp. onion powder 1 tsp. garlic powder 1 tbsp. Dijon mustard 1 tbsp. yeast ½ tsp. turmeric 1 tbsp. oat cream, such as Oatly Salt and pepper to taste Preparation method 1. Heat the water in a non-stick frying...
Pasta and Tomato Sauce with Salad
Serves 2 Ingredients 3oz / 85g / ¾ cup wholemeal pasta 1 can (15oz / 400g) chopped tomatoes 8-10 black olives, sliced 4-6 sundried tomatoes (not in oil), chopped 1tbsp capers 1 tsp basil 1 tsp oregano Salt and freshly ground black pepper For the salad: Little Gem...
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....
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 3 – Tuesday
Polenta squares
Preparation Time: 5 minutes Cooking Time: 35 minutes Total Time: 40 minutes Ingredients 16 oz. polenta, prepared ¼ tsp. salt ¼ tsp. pepper ¼ tsp. paprika 1 tsp. yeast flakes Preparation method 1. Preheat oven to 230 degrees. Line a baking sheet with parchment paper....
Sweet potato omelette
Serves 2 Ingredients 1 sweet potato, peeled and cut into small squares 1 small red onion, chopped finely 1 small tomato, sliced 1 small green pepper, chopped finely Handful of torn spinach For the mixture 1 tbsp. potato starch 1 tbsp. yeast 1 tbsp. flax meal 1 cup...
Cauliflower Soup
Serves 4 Ingredients 2 tbsps olive oil 2 shallots, chopped 4 spring onions, chopped 1 clove garlic, crushed 2 stalks celery, chopped 2 medium cauliflowers, broken into florets 1 tsp dried basil ½ tsp dried marjoram ½ tsp dried sage Salt and freshly ground black pepper...
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...
Detox energy bars
Ingredients 1/2 cup almond 1/2 cup dates 1tsp maca powder 1 tablespoon chia seeds 1/2 cup dried apricots 1/2 cup cashew nuts 1 cup raisins 1tsp vanilla extract 1tsp cinnamon Preparation method 1 Blend them all in a blender 2 Take out and place on cellophane,...
Week 3 – Wednesday
Yummy Yams
Serves 4 Ingredients 4 large sweet potatoes 1 tsp. garlic powder ½ tsp. Dijon mustard ½ tsp. paprika 1 ½ tbsp. balsamic vinegar (from week 4 you can add 1 ½ tbsp. agave nectar ) ½ tsp. sea salt Preparation method 1. Preheat your oven to 200 degrees. Line a baking tray...
Banana Cookies
Makes 12 cookies Ingredients 2 bananas ½ tsp. vanilla ½ tsp. cinnamon 2 tbsp. ground flaxseed ¼ cup chopped walnuts 1 ½ cups oats 3 tbsp. coconut oil, melted 1 cup fresh blueberries Preparation method 1. Preheat oven to 180 degrees. 2. Mash the bananas in a large bowl...
Rice and Veg with Beans
Ingredients 1tbsp olive oil 2 onions, chopped 2 garlic cloves, thinly sliced 12oz brown rice 1tbsp turmeric 1 pint vegetable stock or water ½ pint tomato juice 2 large carrots, peeled and diced 1 parsnip, peeled and diced 2 courgettes, sliced 1 red pepper, deseeded...
Fruit Salad
Ingredients A selection of fruits of your choice, such as apple, pear, kiwi, grapes, etc, cut into bite-sized pieces. Lemon juice Low fat yogurt Preparation method 1 Put cut fruits that will discolour (e.g. apples) into a bowl with some lemon juice and stir to coat...
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 3 – Thursday
Muesli and fresh fruit
Ingredients 4½oz / 128g / 1½ cups oats 3½oz / 90g / ½ cup chopped dates 3½oz / 90g / ½ cup chopped walnuts and pecans 1½ oz / 40g / 1/2 cup milled flax seeds 1½ oz / 40g / 1/2 cup sunflower seeds 2½ oz / 75g / 1/2 cup raisins 2 tbsp coconut oil Preparation method 1...
Nori strips and homous
Nori strips and adamame humous Ingredients Nori Strips And Hummus Preparation method Spread hummus on some nori strips and add your favourite crunchy veg for a delicious snack.
Smoked Tofu Stir Fry
Serves 4 Ingredients 8oz / 225g / 1 cup brown rice 2 tbsp coconut oil 8oz / 225g / 1 cup smoked tofu, cubed 2 cloves garlic, crushed 2 tsp ginger, finely chopped 6oz / 170g / ¾ cup carrots, julienned 1 green pepper, cut into thin strips 1 red pepper, cut into thin...
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,...
Cauliflower Pizza
Serves 1 pizza Ingredients 1 cauliflower 1 cup of brown rice flour 2 table spoons chia seeds with 1/2 cup water ½ a mango 1 lemon dried herbs salt Topping of your choice, tomato puree, mushrooms, spinach, basil, tomatoes. Preparation method 1 Place the chia seeds in a...
Week 3 – Friday
Power Balls
Total Time: 10 minutes Ingredients 1 cup oatmeal ¼ cup chia seeds ¼ cup flax seeds ½ cup slivered almonds 1 tsp. cinnamon ½ tsp. nutmeg ¼ tsp. cloves 1 cup chopped dates ½ cup home made almond milk ¼ cup almond butter (from week 4 - ¼ cup agave syrup ) ½ tsp. almond...
Sweet potato cakes snack
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 tablespoon flaxseed and 3 tablespoons water to make a flax egg Preparation method 1. Preheat oven to 200°C / 390°F / gas mark 6....
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...
Fruit Salad
Ingredients A selection of fruits of your choice, such as apple, pear, kiwi, grapes, etc, cut into bite-sized pieces. Lemon juice Low fat yogurt Preparation method 1 Put cut fruits that will discolour (e.g. apples) into a bowl with some lemon juice and stir to coat...
Ratatouille
Serves 2 Ingredients 1 tbsp olive oil 1 large onion, chopped 2 cloves garlic, crushed 1 courgette, chopped 1 red pepper, chopped 1 aubergine, roughly chopped 1 x 400g can chopped tomatoes 3 tbsp fresh basil, chopped Salt and freshly ground black pepper Preparation...
Week 3 – Saturday
Lentil Humous
Preparation Time: 10 minutes Ingredients 1 cup red lentils, rinsed 2 cups water 2 cloves garlic 4 tbsp. tahini 1 tsp. salt 1 tsp. lemon zest 1 tbsp. freshly squeezed lemon juice ¼ tsp. paprika 1 tsp. coriander, ground 1 ½ tbsp. apple cider vinegar Preparation method...
Butternut Squash and warm tomato salsa
Serves 4 Ingredients 1 butternut squash (choose one with a long ‘neck’) 2 tbsps olive oil 1 red onion, finely sliced 1 clove garlic, minced 8oz / 225g / 1 cup mixed tomatoes, quartered (use red and yellow cherry, and baby plum) 16 black olives (approx.), stoned and...
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....
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,...
Pineapple and Mango Smoothie
Serves 1 Place half a mango and half a pineapple in a blender for a simple and delicious morning smoothie.
Week 3 – Sunday
Strawberry Banana Oatmeal Muffins
Serves 12 Preparation Time: 10 minutes Cooking Time: 20 minutes Total Time: 30 minutes Ingredients 2 bananas, mashed 2 cups strawberries, chopped 1 cup unsweetened soy, oat or almond milk 3 cups oats 1 tsp. vanilla extract 1 tsp. cinnamon 2 tbsp. flax seed 1 ½ tsp....
Quinoa Salad with Avocado and Strawberries
Serves 2 Ingredients 4oz / 115g / ½ cup cooked quinoa 1 bag baby rocket leaves 1 tbsp chopped fresh mint 2 tbsp chopped fresh coriander 4 spring onions, chopped ½ avocado, sliced 6-8 strawberries, sliced 1 tbsp olive oil 1 tbsp lemon juice Salt and freshly ground...
Spicy Tomato and Veg Soup
Serves 2 Ingredients 1 can (15oz / 400g) chopped tomatoes ½ pint / 285mls water ½ tsp chilli powder (or to taste) 1 clove garlic, crushed 6oz / 170g / ¾ cup green beans, chopped 1 large carrot, sliced 1 head broccoli, broken into florets 1 small cauliflower, broken...
Sweet potato cakes snack
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 tablespoon flaxseed and 3 tablespoons water to make a flax egg Preparation method 1. Preheat oven to 200°C / 390°F / gas mark 6....
Lemon, apple, ginger and carrot juice
Serves 1 One of my all time favourites and great for the digestion. Juice half a lemon, 2 apples, an inch of ginger and 2 carrots.