Challenge Fat Loss: Vegetarian - Book Two · Within 10 months the weight loss was dramatic; losing...

Challenge Fat Loss:Vegetarian - Book Two

Lindsaybeale.com

A recipe for success

http://Lindsaybeale.com

Medical DisclaimerAlways consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.

Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary.

Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.

© Copyright 2018 Lindsay Beale and it’s licensors

All rights reserved.No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).

ContentsIntroduction

BreakfastFragrant fig, cardamom & saffron yoghurt 1

Lemon chia overnight pudding 2

Raisin pancakes 3

Italian oaty omelette 4

Fruity buckwheat breakfast 5

Lunch & Dinner

Egg & beans stuffed peppers 6

Spinach, cheese & chilli pancakes 7

Poached eggs Spanish style 8

Avocado baked eggs 9

Baked eggs with asparagus 10

Quinoa muffins 11

Mediterranean tomato soup 12

Veggie fritters 13

Mediterranean baked eggs 14

Low carb quiche 15

Welcome

Welcome to Challenge Fat Loss: Vegetarian - Book Two.

This book will be your bible over the coming weeks! In case you didn’t know, nutrition will count for about 80% of your results. That’s right 80%!

Over the past ten years, I have evolved and developed

CFL and have helped 100’s of people shed stones and

inches and feel better about themselves. If you are

overweight, chances are you will suffer from various

health related illnesses, such as high blood pressure,

heart disease, type 2 diabetes, digestive and bowel

issues, as well as skin complaints.

Choosing foods that are ‘near to nature’, natural and

unprocessed can help combat most symptoms and

indeed I have many clients who have lost several stones and reversed type 2 diabetes, in

some cases coming off of ALL medications.

Nutrition and activity are enormously important in keeping your body in tip-top condition

and I don’t mean you have to work out like an athlete, but walking and some light physical

exercise is a certainty to making BIG gains in health and fitness. When you feel fitter, you

automatically make better choices in the food you choose, buy, cook and eat.

Great food can be the start of a new you. A definite recipe for your success.

Let’s get started!

Lindsay

Below I have included the key principles that work for nutrition for health and fat loss. If

anything you read, see or hear deviates from any of the six principles below, chances are

you can dismiss it immediately as a short term fad diet. This is a way of eating that will

enable you to achieve both fast and permanent results in a way that is 100% sustainable.

You see this change has to be permanent so it has to be both straightforward and above all

enjoyable. The good news is that my recipe book will show you how quick, easy and tasty

eating this way is.

Follow these principles

and you will get results...

1. Eating fewer calories than you burn (calorie deficit)

2. Eat more vegetables and fruits because they are rich in

antioxidants and micro-nutrients (vitamins and minerals)

3. Eat plenty of protein for repair and maintenance

of lean tissue, and to keep you feeling full (protein satisfies

the appetite more than any other macronutrient)

4. Eat enough healthy fats from nuts, avocados, coconut and

olive oils (healthy fats are an essential part of a balanced

diet)

5. Drink plenty of water to naturally detoxify the body,

keeping the brain and body hydrated so it can function

properly (green and herbal teas count towards this

water intake)

6. Limit processed foods and artificial sweeteners

and preservatives

Now go and learn, cook, and experience the benefits that

my recipes have to offer – enjoy!

Client success

Being 49 and fearing being 50 and fat and unhealthy I knew I had to do something to help

myself. Both my parents had major health issues in their 50’s and I was terrified I would end

up the same. Having spent all my adult life not just overweight but obese, and I mean all my

adult life, even from a teenager I was overweight and constantly on a diet, trying all the fads

there were, yoyo dieting became a way of life but all I got was fatter and I had an unhealthy

attitude towards food and eating. The thing with me is that it wasn’t just to eat but to deal

with emotions, traumatic life experiences as a child had a major impact on what, and why I

ate what I did. Outside people thought I was happy, and full of life but on the inside I hated

myself, how I looked and how I felt.

Finally at the age of 50 I met Lindsay Beale and CFL

challenges, what a transformation, for the first time in

my life I felt in control of my body and what I put into

it, I love cooking and am passionate about good food,

whereas before, diets and slimming groups all that

seemed to take that passion away from me, Lindsay

really encourages cooking, experimenting, and above

all enjoying every mouthful – even the chocolate. Not

once am I made to feel guilty or bad!!! I have learned

about real nutrition and the benefits of good food has

on my wellbeing.

For me this has been such a journey, I have gained

so much confidence and for me a wonderful, caring

therapy, dealing with issues from childhood and realising I am a good person who deserves

the very best and that means giving myself permission to look after myself. The support of

the group is like no other I have experienced, there is no competition with each other, only

kindness, support and encouragement. Lindsay is there every step of the way, and no matter

how we feel will coach, teach and nurture us to be the best we can.

I am now the lightest, slimmest and fittest I have been for a long, long time.

Thank you for being the most amazing person who I really think has changed my life

Marie xxx

A routine blood test resulted in me being told I

was a borderline diabetic and weight was an issue.

I was devastated. I had previously tried all the

household slimming groups only to put all the

weight back on plus! I had heard about Lindsay’s

fat loss group and so gave it a try. At this point

I also suffered with migraine and was on daily

medication as well as prescribed meds to take

when I had an attack. I didn’t like going out and

was uneasy about my size.

Within 10 months the weight loss was dramatic;

losing weight was easy using Lindsay’s tools of

combining a healthy diet and exercise, in 12

months I was 4 stone lighter, my skin was clearer

(I also suffer with roseatia) and I felt absolutely

fabulous! I became more confident about going

out again.

My husband noticed a huge change in my

wellbeing for the better. The migraines became less

frequent and I came off of the medication. I was

given the all clear by the doctor as my blood sugar

levels had become normal.

I am almost 3 years down the line now and

maintaining the weight loss without a problem.

My relationship with food has changed as I am

now accountable for what goes into my body. I still

have treats but find my treat choices have changed

and more often without thinking about it I choose food more wisely because it tastes

different now I enjoy all the good stuff and don’t bother with all the beige! I love the way I

look now and love the fact it isn’t hard to maintain. I actually love me now as at the start I

didn’t care for me much at all.

Thankyou Lindsay for all your help during the good and bad times. I have found a new lease

of life since I started the CFL courses and I don’t believe I want to change back to my old

habits. I love me.

Jo Burdett

Get in touch

Lindsay Beale

Lindsaybeale.com

E-mail [email protected]

www.facebook.com/lindsaybealefitness

https://twitter.com/@linnymbeale

https://www.instagram.com/linnymaryb


https://twitter.com/@linnymbeale

https://www.instagram.com/linnymaryb

visit www.amykenyon.com tel 0151 3241 555 Lindsaybeale.com E-mail [email protected] 1BREAKFAST

200g Greek yoghurt (use dairy free if preferred)seeds of 4-6 green cardamom pods, ground 3 dried figs, sliced8 almonds, chopped roughly1 pinch saffron threads

SERVES 1

Place the yoghurt in a serving bowl.Sprinkle on half of the ground cardamom seeds and mix well.

Test the mixture and add more seeds according to taste.

Sprinkle the sliced figs, almonds and saffron over the yoghurt.

Store in an airtight container and refrigerate for up to 2 days.

Fragrant fig, cardamom & saffron yoghurt

PER SERVING:

261 Calories30g Carbs24g Protein5g Fat



250ml unsweetened almond milk50g chia seedszest and juice of 1/2 a lemon1/2 tsp vanilla extract (optional)100g raspberries (fresh or frozen) plus a few extra to serve1 tsp honey (or sweetener of your choice)

SERVES 2

Place all ingredients in a sealable container and mix thoroughly. Refrigerate overnight (minimum 8 hours).

Stir well. Serve with a few extra raspberries.

Store any leftovers in an airtight container and refrigerate for up to 2 days.

Serving suggestion:Spoon a dollop of Greek yoghurt into the bowl with the chia pudding.

Lemon chia overnight pudding

PER SERVING:




2 small ripe bananas4 tbsps oats (use gluten-free oats if preferred)30g coconut flour or gluten free plain flour4 egg whites30g vanilla flavour whey or rice protein powder 2 tsps stevia (or use sweetener of your choice)1 tbsp organic raisins1 tbsp coconut oil

MAKES 6 PANCAKES

PER PANCAKE:


Put all of the ingredients except for the raisins and coconut oil into a blender and mix until creamy. Add a dash of water if required – the mixture should be quite thick but runny enough to pour.

Heat a small amount of the coconut oil in a non-stick pan over a medium/high heat. Pour one sixth of the mixture into the centre of the pan. Sprinkle on some of the raisins.

Move the pan around gently to even out the mixture into a circular shape. When small holes appear in the pancake, turn or flip it over and heat on the other side for 1-2 minutes.

Transfer pancake to a plate. Add more oil to the pan and repeat the process five times with the remaining batter.

Store any leftover pancakes in an airtight container and refrigerate for up to 2 days.

Serving suggestion:Serve with blueberries and honey

Raisin pancakes



30g rolled oats (use gluten free if preferred)15g tomato purée1 spring onion, chopped1/2 tsp Italian herbs3 eggsa pinch of salt & pepper1/2 tsp coconut oil or ghee1 tomato, sliced

SERVES 1

Place the rolled oats in a bowl and add a small amount of cold water so that the oats are not quite covered. Microwave the oats for 2 minutes. Alternatively, transfer the oats and water to a saucepan and cook over a medium heat, stirring occasionally for 3-4 minutes. Remove from heat and transfer back to the bowl.

Add the tomato purée, spring onion, Italian herbs, eggs and salt and pepper to the oats and mix well.

Place a frying pan over a low-medium heat and add the coconut oil / ghee. Pour the omelette mixture into the pan. Cook for 2-3 minutes, until firm enough to turn. Cook on the other side until firm.

Use a slice to remove from the pan. Serve the omelette with the tomato slices.

Consume immediately.

Italian oaty omelette

PER SERVING:




60g buckwheat groats, pre-soaked overnight60ml unsweetened almond milk (or use milk of your choice)50ml coconut milk60g fresh blueberries1 medium sized banana1 tsp chia seeds1 tsp ground cinnamonfor the topping:a few blueberries30g fresh pineapple, cut into bite-sized pieces30g fresh raspberries10g walnuts, chopped

SERVES 1

PER SERVING:


Fruity buckwheat breakfast

Rinse the pre-soaked groats in cold water. Place in a blender with the almond milk, coconut milk, blueberries, banana, chia seeds and cinnamon.

Blend well until smooth. Pour the mixture into a serving bowl and top with the remaining ingredients.

Refrigerate for up to 1 day.


visit www.amykenyon.com tel 0151 3241 555 Lindsaybeale.com E-mail [email protected] LUNCH & DINNER 6

2 tsps coconut oil or ghee to grease dish2 large bell-peppers (any colour)90g sweet potato, diced 2 spring onions, finely chopped 2 garlic cloves, finely chopped 1 tsp Italian seasoning3/4 tsp dried thymea pinch of salt and pepper150g tinned haricot beans, washed and drained5 cherry tomatoes, halveda handful of fresh spinach leaves4 eggs

SERVES 2

Preheat oven to 180˚C/350˚F. Slice each pepper in half lengthways and remove the seeds and insides.

Grease the base of an ovenproof dish with half of the oil / ghee. Melt the remaining oil / ghee in a frying pan over a medium heat. Add the sweet potato, spring onions and garlic and sauté for 3 minutes, stirring.

Add the Italian seasoning, thyme, salt and pepper, haricot beans and tomatoes. Sauté for 2 minutes, stirring.

Add the spinach leaves, cover and cook until wilted. Spoon the mixture into each pepper, leaving a small well to add the eggs later. Place the stuffed peppers in the ovenproof dish. Bake for 15 minutes.

Carefully crack an egg into each well. Cook for 10 minutes for a slightly runny egg, or longer if preferred. Serve.


Egg & beans stuffed peppers

PER SERVING:




3 eggs40g plain flour (use gluten free if preferred)50ml cold waterpinch of ground black pepperpinch of sea saltpinch of chilli flakes100g fresh spinach leaves, very finely choppedsmall handful fresh coriander, very finely chopped25g Cheddar cheese, grated (or use dairy free cheese if preferred)4 tsps coconut oilto serve:2 tbsps Greek yoghurtpinch of paprika

MAKES 4 PANCAKES

Crack the eggs into a jug. Add the flour, water, salt, pepper, and chilli flakes and whisk until all lumps are removed. Stir in the spinach, coriander and cheese. Leave to stand for 10 minutes.

Melt 1 tsp oil in a frying pan over a medium heat. Using a ladle, scoop one quarter of the pancake mixture into the pan. Allow to cook for 2-3 minutes, until the edges become firm.

Use a fish slice to turn the pancake over and cook for 2-3 minutes. Remove from pan and place on a plate. Repeat 3 times with remaining oil and pancake mixture.

Serve the pancakes with yoghurt and a sprinkle of paprika.

Store any leftover pancakes in an airtight container and refrigerate for up to 2 days.

Spinach, cheese & chilli pancakes

PER PANCAKE:




1 tsp ghee or coconut oil60g red onion, finely chopped1 clove garlic, finely chopped7g pine nuts pinch of salt and pepper 1/2 tsp ground cinnamona large handful of fresh spinach leaves, rinsed2 eggs5g raisins

SERVES 1

Melt the ghee / oil in a frying pan over a medium heat. Add the onion and sauté for 4 minutes, stirring occasionally.

Add the garlic and sauté for 1 minute, stirring.

Add the pine nuts, salt and pepper and cinnamon. Cook for 1 minute, stirring. Add the spinach leaves, raisins and 2 tsps cold water. Stir and cover. Cook until the spinach has wilted.

Meanwhile bring a small saucepan of water to the boil (around 3 inches deep). Reduce to a steady simmer. Carefully crack the eggs into the water.

Poach for 2-4 minutes (2 minutes is ideal for a runny egg).

Transfer the spinach mixture to a plate. Top with the poached eggs and serve.


Poached eggs Spanish style

PER SERVING:




2 large avocados, halved lengthways4 small eggssalt and pepper to season1 tsp paprika

SERVES 2

Preheat oven to 160˚C/325˚F.

Scoop out a hole in each avocado half (enough to hold an egg).

Shape four pieces of foil into rings and place on a baking tray. Place an avocado half (flat side up) on each ring so that the top lies flat.

Crack an egg yolk into each avocado hole plus some of the white (just enough to fill the hole). Season with salt and pepper and sprinkle on the paprika.

Cook for around 20 minutes until the yolk is cooked to your liking.


Avocado baked eggs

PER SERVING:




1 tsp ghee or coconut oil60g white onion, finely chopped3/4 tsp dried parsley or Italian seasoning3 asparagus spearsa large handful of spinach leaves30g fresh or frozen peas2 small vine-ripened tomatoes, sliced4 eggssalt and pepper to season

SERVES 2

PER SERVING:


Baked eggs with asparagus

Preheat oven to 180˚C / 350˚F.

Melt the ghee / oil in a frying pan over a medium heat. Add the onion and dried parsley / Italian seasoning and sauté for 3-4 minutes, stirring, until soft. Transfer the onion to a 6 x 6 inch round ovenproof dish.

Steam the asparagus for 2 minutes. Add the spinach and peas and steam for 1-2 minutes until the spinach has wilted. Remove vegetables from steamer. Transfer the spinach and peas to the ovenproof dish.

Add the sliced tomatoes to the ovenproof dish. Crack each egg into the dish, taking care not to break the yolks.

Arrange the asparagus spears on top of the eggs. Season with salt and pepper.

Bake for 20 minutes or until the eggs are cooked to your liking. Serve.




small amount of coconut oil to grease tin 120g cooked quinoa (40g dry weight)2 egg whites2 eggshandful of spinach leaves, finely chopped1 small red onion, finely diced2 small vine ripened tomatoes, dicedhandful of closed cup mushrooms, finely chopped30g grated Cheddar cheese (or use dairy free if preferred)1 tbsp Worcestershire sauce 1/4 tsp garlic powderpinch of sea salt and ground black pepper

MAKES 8 MUFFINS


Lightly grease 8 compartments of a muffin tray or 8 ovenproof ramekins with coconut oil.

Place all ingredients in a large bowl and mix thoroughly.

Spoon the mixture into the muffin compartments. Bake for 20-25 minutes, until the centre of the muffins are firm.

Leave to cool in the tin for 5-10 minutes. Serve.

Once cooled, store any leftover muffins in an airtight container and refrigerate for up to 3 days or freeze on same day.

PER MUFFIN:


Quinoa muffins



1 tsp ghee / coconut oil1 large white onion, finely chopped1 stick celery, sliced1 handful fresh basil stalks and leaves4 garlic cloves, finely chopped1 red chilli pepper, chopped800g fresh ripe tomatoes, stalks removed1 medium sized butternut squash, peeled, seeds removed and diced300ml hot vegetable stocksalt and pepper to season300ml boiled water

SERVES 3

PER SERVING:


Melt the ghee / oil in a large saucepan over a medium heat. Add the onion and sauté for 3-4 minutes, stirring.

Add the celery and sauté for 2 minutes, stirring. Add the basil and gently fry for 1 minute, stirring.

Add the garlic and chilli, and sauté for 2-3 minutes, stirring. Add the tomatoes and cook for 4-5 minutes, until soft.

Add the butternut squash and a splash of the stock. Cook for 5 minutes, stirring occasionally. Add the remaining stock, salt and pepper and boiled water. Cover and cook for 30 minutes.

Add more water or stock if required to achieve the desired thickness. Cook for a further 10 minutes. Mash or purée the soup to achieve desired consistency.

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

Mediterranean tomato soup



3 tsps ghee or coconut oil1/2 a small red onion, finely chopped (or use 6 spring onions, finely sliced)1 green bell-pepper, finely diced120g courgette, grated4 eggs40g Cheddar cheese, grated (or use dairy free cheese if preferred)a sprinkle of salt and peppera sprinkle of dried oreganojuice of 1/2 a lemona pinch of garlic powdera small bunch of coriander, finely choppedwedges of lemon to serve

MAKES 4 FRITTERS

PER FRITTER:


Melt 1 tsp of the ghee / oil in a frying pan over a medium heat. Add the onion and green pepper and sauté gently for 4 minutes, stirring, until soft. Remove pan from heat.

Place the grated courgette in a bowl and pat dry with kitchen roll to remove excess moisture. Add the cooked pepper and onion, eggs, cheese, salt and pepper, oregano, lemon juice and garlic powder. Stir the mixture thoroughly to combine.

Melt 1/2 tsp ghee / oil in a large frying pan or skillet over a medium heat. Use a ladle to spoon quarter of the mixture into the pan. Cook for 3-4 minutes until the edges become firm and the centre is almost cooked. Use a slice to carefully turn the fritter over. Cook for 2-3 minutes, until cooked throughout.

Repeat steps with remaining ghee / oil and mixture.

Serve the fritters garnished with chopped coriander and wedges of lemon.

Store any leftovers in an airtight container and refrigerate for up to 2 days.

Veggie fritters


www.claireadamstotalhealth.com E: [email protected] LUNCH & DINNER 14visit www.amykenyon.com tel 0151 3241 555 Lindsaybeale.com E-mail [email protected]

1 tsp ghee or coconut oil1/2 a red onion, finely chopped1/2 a red bell-pepper, finely sliced1/2 a yellow bell-pepper, finely sliced4 garlic cloves, finely chopped400g tinned chopped tomatoes1/2 tsp paprika1/2 tsp oregano3/4 tsp dried basil (or use fresh chopped basil)pinch of sea salt3 eggs20g Cheddar cheese, grated (or use dairy free cheese)

SERVES 2

Preheat oven to 200˚C / 400˚F.

Melt the ghee / oil in a frying pan over a medium heat. Add the onion and sauté gently for 3 minutes, stirring occasionally.

Add the red and yellow pepper and sauté for 2-3 minutes, stirring occasionally until soft.

Add the garlic and fry gently for 2 minutes, stirring.

Add the tomatoes, herbs and salt. Stir well and cook for 2 minutes.

Transfer the contents of the pan to a medium sized ovenproof dish. Make 3 small wells in the mixture and carefully crack an egg into each.

Sprinkle over the grated cheese.

Bake for 25-35 minutes, until the eggs are firm. Serve.


Mediterranean baked eggs

PER SERVING:




a small amount of coconut oil or organic butter to grease tin2 free range eggs5 egg whites1/2 tsp black pepper1/2 tsp sea salt flakes1/2 tsp onion powder1/2 tsp Italian seasoning1/2 small red onion, finely chopped1/2 green pepper, finely chopped5 cherry tomatoes, halved1 green chilli pepper, finely choppedhandful spinach leaves, chopped30g reduced fat grated cheese (optional)

SERVES 2

Low carb quiche


Grease an ovenproof dish or tin (around 15cm square) with coconut oil / butter.

Place all of the ingredients in a large bowl and mix well.

Pour the mixture into the dish and bake for 20-25 minutes, until the centre of the quiche is cooked.

Serve with salad.

Store any leftover quiche in an airtight container and refrigerate for up to 24 hours.

PER SERVING:


Challenge Fat Loss: Vegetarian - Book Two · Within 10 months the weight loss was dramatic; losing...

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Transcript of Challenge Fat Loss: Vegetarian - Book Two · Within 10 months the weight loss was dramatic; losing...