flexible dieting book of recipes flexible dieting book of recipes

FLEXIBLE DIETING BOOK OF RECIPES

OPTIONS FOR EVERYONE FROM THOSE OF YOU WHOARE GLUTEN FREE TO THOSE WHO ARE VEGETARIAN

www.FlexibleDietingLifestyle.com Facebook: Zach Rocheleau

http://www.flexibledietinglifestyle.com

http://geneticpotentialacademy.com

https://www.facebook.com/zach.rocheleau.9

Medical DisclaimerThe recipes within these pages are for information purposes only and in no way supersede any prior advice given by a medical practitioner, registered dietitian or nutritionist. Should you cook and consume these recipes, you are choosing to do so of your own free will, without coercion and in the full knowledge that the recipes have not been personally designed for you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever that you should speak to a qualified medical practitioner for advice.

Further, if you choose to cook and consume these recipes and feel that you are experiencing any adverse effects, then you should cease using these recipes immediately and consult your doctor.

© Copyright 2015 Genetic Potential Academy

All rights reserved.No part of this book may be reproduced,stored in a retrieval system or transmittedin any form or means whatsoever withoutthe prior consent and written permissionof the author.

Introduction

Contents

SmoothiesMango, mint & cucumber smoothie 1

Iced latte protein smoothie 1

Supreme green smoothie 2

Raspberry, chocolate & mint smoothie 2

Wake up protein smoothie 3

Alkalising tonic 4

Good morning protein smoothie 4

Refresher cooler 5

Pina colada 5

Creamy blueberry protein smoothie 6

Strawberry super shake 7 Treats & snacks

Protein gelatin 8

Raspberry & vanilla energy balls 9

Protein cookie dough 10

Protein heaven bars 11

Berry sandwich bars 12

Very chocolatey brownies 13

Avocado nutella 14

Chocolate nut freezer bars 15

Raspberry & white chocolate mousse 16

Choc nut butter cups 17

Dark and white choc brownies 18

Choc coconut oatmeal cookies 19

Protein mocha angel whip 20

Chewy choc protein bars 21

Raspberry dream protein bars 22

Chocolate nut icecream 23

Banana bread 24

Blueberry protein muffins 25

Chickpea cookies 26

Banana berry freeze 27

Healthy hummus 28

BreakfastBreakfast burrito 29

Summer fruit oatmeal 30

Butterfinger high volume protein oatmeal 31

Protein lavash bread crêpes 32

Egg fajita rice cakes 33

Summer fruit pancakes 34

Protein pancakes 35

Chocolate nut pancakes 36

Protein pudding 37

Wake me up burrito 38

Spinach, egg & ham muffins 39

“5-a-day veg” omelette 40

Dinner Chickpea stew 55

Chicken nuggets 56

Chilli con cauli 57

Sizzle steak 58

Mediterranean meatloaf 59

Mince masala 60

Spicy Thai burgers 61

Satay spice kebabs 62

Lime chicken fajitas 63

Warming stew 64

Bacon and blue cheese burgers 65

Spinach and ricotta pizza 66

Cauliflower cheese pizza 67

Baked pizza potato skins 68

www.FlexibleDietingLifestyle.com 1INTRODUCTION

Hello!Welcome to Flexible Dieting Book of Recipes! This has been in the making for some time and I am very excited to have it done for you guys! At GPA, we emphasize the food is fuel analogy and stress that exceptional nutrition is necessary to exceptional results! Over the years I have been guilty of not making my nutrition a priority and it resulted in me not even coming close to the results I wanted with me or my clients!

This is where the Flexible Dieting Book of Recipes comes in! Not only can you eat a nutritious diet but you can make it taste great as well! With this recipe book, we wanted to give you recipes that will help you reach your goals as well as satisfying your taste buds! The best diet is the one that you can do for the rest of your life and we want our recipe book to be that tool that helps you along the way!

Zach Rocheleau

Owner/Head Coach Genetic Potential Academy

www.FlexibleDietingLifestyle.com






email us: Theflexibledietinglifestyle@gmail .com

Instagram: TheFlexibleDietingLifestyle

Facebook: Zach Rocheleau

2!NT"ODU#T!ON

Contact uswww.FlexibleDietingLifestyle.com



https://instagram.com/TheFlexibleDietingLifestyle

https://www.facebook.com/zach.rocheleau.9


www.FlexibleDietingLifestyle.com 3!NT"ODU#T!ON

Testimonials“All my life I’ve struggled with my relationship with food and my body. Mostly worrying about losing weight and being skinny, not about fueling my body. GPA has taught me the healthy way to do all of the above and that fueling your body with what it needs and teaching it how to be strong are the only ways to really feel that you are reaching your daily potential. I’ve seen so much positive progress mentally and physically and I can’t wait to continue to grow.”

Perrin Bille

“GPA really enlightened me of the importance of nutrition and the role it plays not only in your general health but also in performance as well! Zach teaches you to understand the importance of how proper form and mobility can lead only to success. With GPA’s constant hard work and research,it is the place I trust the most in developing a great athlete!”

Kevin Pilarski





“I can honestly say that I feel like I am in my 30’s again and its only been 4 weeks! Training with Zach has really allowed me to realize that even though I am 72 years old, I can still grow in my strength, build muscle and feel better each and every day! Can’t wait to see if I can get back to feeling like a 20 year old again!”

Doug Houseworth (72 years old)

“GPA has really helped me become a better athlete! It used to hurt when I’d lift but at GPA I learned the proper technique that allows me to feel great when I’m lifting! My bench press 5 rep max has jumped by 30lbs in just the first month! I can’t wait to see where I’ll be by the beginning of next season! I recommend all athletes who want to be at an elite level to join us! You will only see great results!”

Tyreke Hubbard, High School Junior, All County High School Running Back

“The first day I worked out with GPA was a big wake up call. I was definitely not in the shape I wanted to be in. One of my main goals was to put on muscle mass, which I’ve struggled with for the longest time. I have never been able to put on significant amounts of muscle but since I’ve been working with GPA, I have went from 180 to 195 in 8 weeks while getting significantly leaner as well! I feel like a new person! Zach has taught me how to be a healthier, more confident individual in just a couple of weeks.”

Alex Varela (21 years old)





Let’s get started...

Below are a few hints and tips to help you along the way. We recommend you spare a few minutes to read this before you get cooking.

COOKING WITH FATS AND OILS

For cooking and frying at high temperatures, coconut oil is safe to use, as it remains stable at higher temperatures. In other words, unlike many other oils and fats, it won’t become damaged when heated above a certain temperature. When oils become damaged, they turn rancid, which can be damaging to your body. Coconut oil is high in lauric acid, a fatty acid that is anti-fungal, anti-bacterial and anti-viral.

For salads, use cold pressed extra virgin olive oils, sesame or peanut oils. There are also a variety of fats and oils that should be avoided completely. All hydrogenated and partially hydrogenated oils are bad for you and can contribute to a range of serious health problems such as cancer, heart disease and immune dysfunction.

COCONUT FLOUR

A gluten free alternative to normal flour. This is a versatile ingredient, which can be used in baking and cooking. Also makes great pancakes!

WHERE TO BUY

Coconut Oil. From $13.00 for a 16oz pot on Amazon

Coconut Flour. From $13.00 for a 3lb bag on Amazon



http://www.amazon.co.uk




FLAXSEED Flaxseed is rich in omega-3 fatty acids and fibre. It is a great ingredient to use in cooking and baking, e.g. spelt bread, cakes, pizzas (yes, healthy ones!), mixed in with nut butter or humous dips, added to pancake mixes, sprinkled over cereals or salads or added to smoothies.

It’s best to grind the flaxseed up in a coffee grinder first, as it is not absorbed by the body if left whole. If you mix flaxseed with water and leave to stand for 10 minutes, it develops a sticky coating, which makes it a great egg substitute in baking (as do chia seeds). Always store your flaxseed in the fridge in an airtight container.

STORECUPBOARD SAVIORS There are plenty of simple ways to make your food taste good. Why not keep your cupboards stocked up with a handy supply of spices and rubs, which are generally very cheap to buy, simple to use, and a much healthier alternative to the artificial flavorings, additives and sugars found in many of the processed sauces available.

Consider replacing cheap, processed table salt (which is full of chemicals, and some brands even contain sugar!) with a good quality organic sea salt or Himalayan pink salt. This salt contains many beneficial minerals and can help balance electrolytes, eliminate toxins and support nutrient absorption.

WHERE TO BUY

Flaxseed. From $7.00 for a 14oz bag on Amazon Himalayan Pink Salt. From $14.00 for a 51b bag on Amazon







A LITTLE SWEETNESS Sugar gets a lot of bad press these days due to the negative effects it can have on your health. For example, excessive consumption suppresses the immune system and reduces insulin sensitivity.

However, we believe it is important to consider the for and against, and not just react to what we see in the news. If you lead a healthy lifestyle, eat a balanced, varied diet, and enjoy moderate regular exercise, then there really shouldn’t be cause for panic.

Within the huge category that sugar spans, are a range of good and bad food choices. If, for example, you cut out all fruit for the rest of your life (because fruit contains sugar), you might well miss out on some key nutrients. Plus you might feel deprived.

Our advice to you is that it is your choice if you consume sugar and/or sugar alternatives. But what is probably more important is to consider that worrying about the matter could be equally bad or even worse for your health. Instead, why not try to look at sugar and sugar alternatives as a ‘treat’ rather than a necessity... something to really savour and enjoy every once in a while (without the guilt!!).

In some of our recipes we have used natural sweeteners such as Stevia. Many research studies have been conducted on the safety of these products and while no definite links have been made to any negative health effects, overall the evidence for and against it is still inconclusive. If you’d prefer to swap the sweeteners in our recipes with something else then feel free to do so. Home made apple sauce, raisins and bananas can add enough sweetness to a variety of baking recipes.

Note: There are several forms of Stevia available - a very light powdery texture, and a more granulated/grainy texture. In all of our recipes, we have used the granulated version. We recommend you use the same, so that the ingredient weight is accurate.

WHERE TO BUY

Stevia. From $13.00 for a 10oz bag on Amazon

7!NT"ODU#T!ONwww.FlexibleDietingLifestyle.com





CHICKEN STOCK Chicken stock is quick to make and so good for you! Simply remove the meat from a roasted chicken and place the carcass in a large pan full of water (enough to cover the chicken). Season well with salt and pepper and add a bay leaf. Simmer for 2 hours. Remove from heat and allow to cool completely, then drain the liquid from the carcass. Discard carcass and bay leaf. The stock can be frozen or kept in the fridge for several days.

VEGETABLE STOCK Add a drop of olive oil to a large saucepan over a medium heat. Add a large diced white onion, a sliced leek, and chopped carrot and sweat for 2-3 minutes. Add enough cold water to cover the vegetables and turn up the heat to high. Add some finely chopped garlic, one stick of chopped celery, several chopped tomatoes, 1 tsp dried parsley, half a tsp of black pepper, half a tsp salt, 1 tsp dried fennel, a sprig of fresh or 1 tsp dried rosemary.

Stir well, bring to the boil, cover, then reduce to a simmer for 25 minutes. Pour the stock through a sieve. Discard the vegetable pieces or re-use. The liquid stock can be stored in the fridge for up to three days or frozen in batches for future use.




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PER SERVING:

81 Calories16g Carbs2g Protein1g Fat

! "Smoothies

PER SERVING:


1 small banana7-10 coffee ice cubes (made with strong caffeinated or decaffeinated coffee)2 tbsps vanilla flavored protein powder5 fl oz cold fresh water

SERVES 1

1 cup fresh mango, roughly choppedƅ cup cucumber2 cups fresh spinach1 tbsp coconut milk 5 ice cubes3½ fl oz cold fresh water1 sprig fresh mint

SERVES 2

Put all the ingredients into a blender and whizz until smooth.


Iced latte protein smoothie

Mango, mint & cucumber smoothie


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PER SERVING:


1 cup spinach leaves1 tbsp fresh ginger, peeled and roughly chopped1 tsp wheatgrass powder½ cup blueberries 7 fl oz cold water (add more or less, depending on desired consistency)

SERVES 1

6.75 fl oz fresh milk (or use milk of your choice e.g almond, coconut)2 tbsps chocolate flavored protein powder½ cup frozen raspberries3-5 fresh mint leaves1½ tsps organic cocoa powder½ tsp vanilla extract

SERVES 1

PER SERVING:



Place all of the ingredients in a blender and whizz until smooth. Blend well, adding more water if required.

Supreme green smoothie

Raspberry, choc & mint smoothie


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4.5 fl oz black coffee or water1 cup baby leaf spinach2 tsps organic cocoa powder¼ cup plain yogurt2 tbsps chocolate flavored protein powder1 tsp peanut butter (no sugar added)½ tsp ground cinnamon or ginger2 tsps ground almonds1 tsp chia seeds4 ice cubes

SERVES 1

PER SERVING:


Put all of the ingredients into a blender (coffee first so that the blender doesn’t jam) and pulse until smooth.

Wake up protein smoothie


! $HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Smoothies

PER SERVING:


1 cup spinach leaves1 tbsp fresh ginger, peeled and roughly chopped1 tsp wheatgrass powder½ cup blueberries 7 fl oz cold water (add more or less, depending on desired consistency)

SERVES 1

handful fresh spinach2 kiwis, halved4 tsp wheatgrass powderjuice of half a lemon2 tbsps liquid chlorophyll (optional) diluted 10 fl oz cold fresh water (more or less, depending on desired consistency)

SERVES 1

PER SERVING:




Alkalising tonic

Good morning protein smoothie


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PER SERVING:


PER SERVING:


4 slices fresh mangohandful fresh spinach4 tsps wheatgrass powderhandful cucumber, chopped roughly2 kiwis, peeled and dicedhandful ice cubes

SERVES 1

1 medium sized slice fresh pineapple, chopped1 tbsp light coconut milkhandful ice cubes3 tbsps vanilla flavored whey or rice protein powder (optional)

SERVES 2

Put all the ingredients into a blender and whizz until smooth. Add more water if necessary to achieve the desired consistency.


Pina colada

Refresher Cooler


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½ cup low fat plain yogurt½ cup fresh or frozen blueberriesƆ�cup vanilla flavored whey or rice protein powder2 ice cubes6.75 fl oz unsweetened almond milk (or use milk of your choice)

SERVES 1

PER SERVING:


Put everything into a blender and pulse until smooth. Add more milk if necessary, until you have the desired consistency - this one tastes great extra thick!

Creamy blueberry protein smoothie


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13.5 fl oz unsweetened almond milk½ cup strawberries1 small banana1 tsp chia seedsdrop of vanilla extract¼ cup vanilla or strawberry flavored whey or rice protein powder

SERVES 2

PER SERVING:


Put everything into a blender and pulse until smooth. Add more almond milk if necessary, until you have the desired consistency.

Strawberry super shake


! %HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

1 sachet/pack sugar free strawberry or raspberry gelatin* (use a vegetarian gelatin if preferred)9½ fl oz boiling water2 heaped tbsps strawberry flavored whey or rice protein powder½ pint of cold water½ cup mixed berries

SERVES 3

PER SERVING:


Add the gelatin to the boiling water. Stir well until the gelatin has dissolved.

Stir in the protein powder. Top up with cold water.

Pour into dessert bowls or glasses and add the berries.

Refrigerate until set.

Store in the refrigerator for up to 3 days,

* If possible, use gelatin which is free from artificial sweeteners, flavors, and colorings

Protein gelatin


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ƅ�cup raspberries1 tsp pure maple syrup (or sweetener of your choice)¼ tsp ground cinnamonpinch of nutmeg1 cup old fashioned oats (use gluten free oats if preferred)1 tsp vanilla extractƄ�cup pitted dates, chopped finely¼ cup ground almonds2 heaped tbsps chocolate or vanilla flavored protein powder8 brazil nuts, finely chopped2.25 fl oz light unsweetened coconut milkƅ�cup desiccated coconut

MAKES 9 ENERGY BALLS

PER BALL:


Pour the raspberries into a fine sieve and position over a large bowl.

Using the back of a wooden spoon, press the raspberries gently, extracting the raspberry juices into the bowl. Discard the raspberry seeds.

Add all of the other ingredients to the large bowl, except the desiccated coconut. Mix thoroughly and refrigerate for at least an hour until the mixture firms up.

Divide the mixture into 9, and roll into balls using your hands. Pour the desiccated coconut onto a plate and roll each ball in the coconut, to give them an even coating.

Store in an airtight container and refrigerate for up to 3 days.

Raspberry & vanilla energy balls


! "'HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

260g Garbanzo Beans60ml Sugar Free Maple Syrup1.5 oz imitation vanilla flavoring1 scoop vanilla protein powder6 tbsp PB2stevia to tastepinch of saltsprinkle chocolate chips (of your choice) SERVES 1

Blend Garbanzo beans, maple syrup and imitation vanilla together until smooth.

Then put the blended mixture into a bowl.Add the rest of the ingredients except for the PB2.

Put the PB2 in a separate bowl and mix in a little water. Mix well and add more water until you have a runny mixture.

Then add that to the blended bean mixture and mix well.

Add chocolate chips of your choice. Enjoy!

Protein cookie dough


! ""HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

3 medium sized bananas Ɔ cup crunchy peanut butter/ almond butter (no added sugar)2 medium sized eggs1 egg white½ cup old fashioned oats (use gluten free oats if preferred)4 tsps ground almonds2 tbsps flaxseed, whole or ground3 tbsps chocolate flavored whey or rice protein powderƆ cup organic raisins1½ tbsps dark chocolate (minimum 70% cocoa), finely chopped

MAKES 9 BARS

PER SERVING: with banana / blueberries

169 Calories / 160 Calories13g Carbs / 11g Carbs11g Protein / 11g Protein8g Fat / 8g Fat

Preheat oven to 375˚F.

Line a baking tray with parchment paper.

In a large bowl, mash the bananas. Add all of the other ingredients and mix thoroughly. Pour the mixture onto the tray and flatten with a spoon.

Bake in the oven for 15 minutes.

Allow to cool on a rack, then chop into nine pieces.

Store in an airtight container for up to four days.

Top Tip: 1½ cups blueberries will work as an alternative to the banana. It also reduces the carbs.

Protein heaven bars


! "#HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

¾ cup coconut flour4 tbsps vanilla flavored whey or rice protein powder (optional)1 tbsp ground flaxseed½ tsp baking soda1½ tsps cinnamon½ tsp sea salt3 tbsps organic coconut oil2 tbsps light unsweetened coconut milk4 medium sized eggs2 tsp vanilla extract5 pitted dates, finely chopped2 cups mixed berries2 tsps unsweetened coconut flakes

MAKES 8 SQUARES

PER SQUARE:


Divide the dough in half and press half evenly into the bottom of the parchment lined pan. Spread the berries evenly over top of the dough.

On a separate sheet of greaseproof paper, gently shape the remaining dough into a similar size and shape as before. Lift the dough onto the paper and transfer over the berries like a lid, removing the paper as you go. If it breaks apart, that’s fine, just cover the berries as much as possible. Sprinkle the dough lid with coconut flakes, and press lightly to hold them in place.

Bake for 20 minutes, until the coconut is golden and they spring back to the touch. Allow to cool in the pan completely before cutting into squares. Store in an airtight container and refrigerate for up to 4 days.

Preheat the oven to 350˚F. Line a 9x9 inch baking tray with baking paper.

Sieve the flour into a bowl and add the protein powder(if using), flaxseed, baking soda, cinnamon, and salt. Set aside.

In a separate bowl whisk together the coconut oil, coconut milk, eggs, and vanilla until creamy. Add the dates then slowly stir in the flour mixture until well combined and a firm dough forms.

Berry sandwich bars


! "3HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

1 medium sized apple, peeled and finely sliced1 tsp stevia1 large ripe banana, mashed1 egg1 egg whiteƆ�cup pitted dates, finely chopped2 tbsps ground flaxseed4 tsps acacia honey1 tsp vanilla extract½ cup coconut flour2 tbsps ground almondsƇ�cup old fashioned oats (use gluten free oats if preferred)4 tsps organic cocoa powder3 tbsps chocolate flavored protein powder 1 tsp baking soda2 tbsps dark chocolate (70% cocoa), finely choppedpinch of salt

MAKES 12 BROWNIES

Bring a small saucepan of water to the boil. Add the apple and simmer gently for around four minutes, until soft. Remove from heat and drain through a fine sieve. Stir gently to remove excess water. Transfer apple to a bowl, stir in the stevia and leave to cool.


Line a baking tray with baking paper.

In a large bowl, mash the banana. Add the apple, egg, egg white, dates, flaxseed, honey and vanilla extract and mix well.

In a separate bowl mix together the flour, almonds, oats, cocoa powder, whey protein, baking soda, dark chocolate and salt.

Pour the wet mixture into the dry mixture and stir until thoroughly combined. Pour the mixture into the baking tray and gently shape into a rectangle with a spatula so that the mixture is around 1 inch thick.

Bake in the oven for 25 minutes or until center is cooked. Use a skewer to pierce the center of the mixture. If it comes out clean then it is cooked.

PER BROWNIE:146 Calories15g Carbs8g Protein6g Fat

Very chocolatey brownies


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2 tbsps organic coconut oil6 tbps dark chocolate (minimum 70% cocoa)½ cup raspberries4 tsps organic cocoa powder2 tbsps acacia honey2 tbsps smooth or crunchy peanut butter (no added sugar)2 tsps vanilla extract2 ripe avocados, peeled and mashed thoroughly or blended until smooth2 tbsps chocolate flavored whey or rice protein powder (optional)

SERVES 6

PER SERVING


Put the oil and chocolate in a heatproof bowl. Pour several inches of boiling water into a shallow wide based dish. Place over a gentle heat and allow the water to simmer gently.

Place the bowl containing the chocolate into the shallow dish of water. Melt the chocolate and oil slowly, stirring regularly. Remove from heat.

Pour the raspberries into a fine sieve and position over a large bowl.

Using the back of a wooden spoon, press the raspberries gently, extracting the raspberry juices into the bowl. Discard the raspberry seeds.

Add the raspberry juice and all of the remaining ingredients to the melted chocolate and stir thoroughly into a smooth paste. Divide into 6 small pots cover and refrigerate until ready to serve.

Delicious with fresh fruit or spread onto organic oatcakes

Avocado ‘Nutella’


! ""HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

4 tsps ground almonds4 tsps ground hazelnuts4 tbsps chocolate flavored whey protein (optional)2 tbsps organic almond butter2 tbsps ground flaxseed1 tbsp ground cinnamon2 tbsps organic dark chocolate (minimum 70% cocoa)1 tsp chopped hazelnuts for topping (optional)

MAKES 6 SERVINGS

PER SERVING


Mix all of the ingredients (except for the dark chocolate and chopped hazelnuts) in a bowl. Gradually add small amounts of cold water and mix well until the mixture forms the consistency of a thick paste.

Cover two baking trays with baking paper. Spoon the mixture in a long thick line onto each tray. Bring the baking paper up and around the long sides of the mixture, to help it keep its shape.

Use several pegs to clip the baking paper together over the bars. Freeze for 20 minutes or until the bars are firm.

Melt the chocolate slowly over a very low heat, stirring constantly. Remove from heat.

Remove the bars from the freezer. Unclip the pegs, and slowly peel away the baking paper. Cover the bars with melted chocolate and sprinkle with the hazelnuts, if using.

These bars can be kept in the fridge for up to 3 days or frozen for up to 2 weeks.If freezing, allow 10-15 minutes to thaw before serving.

Chocolate nut freezer bars


! "#HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

6.75 fl oz unsweetened almond milk 1 sheet gelatine 4 tsps ground almondsƄ cup low fat quark or yogurt1½ tbsps white chocolate (no added sugar) 1½ tsps stevia (or use a sweetener of your choice) 2 tbsps freeze dried raspberries or small handful fresh raspberries ½ cup vanilla flavored whey or rice protein powderhandful fresh raspberries to serve (optional)

SERVES 2

PER SERVING:


In a saucepan, heat the almond milk and reduce to a gentle simmer.

Add the gelatine and stir until dissolved.Stir in the almonds and remove from the heat.

Keep stirring until mixed in thoroughly (around 1-2 minutes).

Add the quark, chocolate and stevia and whisk until thoroughly combined and there are no lumps in the mixture. Stir in the raspberries.

Whisk in the protein powder and mix well, removing all lumps.

Pour into 2 serving dishes and leave to cool. Refrigerate until set.

Serve topped with fresh raspberries.

Raspberry & white chocolate mousse


! "7HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

1½ tbsps organic coconut oil½ cup dark chocolate (minimum 70% cocoa)1.4 fl oz light coconut milk (use the liquid part not the solid)Ƅ cup nut butter (reduced salt and sugar)1 small ripe banana, mashed1 tsp desiccated coconut (optional)

MAKES 8 CUPS

PER CUP:


Put the coconut oil and chocolate in a heatproof bowl. Pour several inches of boiling water into a shallow wide based dish. Place over a gentle heat and allow the water to simmer gently.

Place the heatproof bowl containing the chocolate into the shallow dish of water. Melt the chocolate and oil slowly, stirring regularly. Remove from heat. Stir in the coconut milk.

Put 2 mini cake cases into 8 compartments of a mini cake tray (doubling up the cases makes them more robust).

Spoon in a small amount of chocolate mixture into the base of each case and then cover the sides of the cases to form a well.

Refrigerate for 5 minutes until set.Spoon in a small amount of nut butter into each well of chocolate. Top with a thin layer of banana.

Cover the banana completely with a layer of chocolate.

Freeze for 20 minutes or until ready to serve.

Choc nut butter cups


! "%HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

1 tbsp dark chocolate (minimum 70% cocoa), finely chopped1 tbsp white chocolate (no sugar added), finely chopped small amount of oil or organic butter to grease loaf tin½ cup oat bran 2 tbsps coconut flour1 tbsp stevia (or sweetener of your choice)¾ cup chocolate or vanilla flavored whey or rice protein powderƄ�cup organic cocoa powder1 medium sized free range egg3 egg whites5.4 fl oz unsweetened almond milk2 tbsps crunchy peanut / almond butter (no sugar added)

MAKES 6 SERVINGS

PER SERVING:



Put the white and dark chocolate in a heatproof bowl. Pour several inches of boiling water into a shallow wide based dish. Place over a gentle heat and allow the water to simmer gently.

Place the heatproof bowl containing the chocolate into the shallow dish of water. Melt the chocolate slowly, stirring regularly. Remove from heat.

Lightly grease a medium sized loaf tin and line the base with baking paper.

Mix the oat bran, flour, stevia, protein powder and cocoa powder in a large bowl. In a separate bowl whisk the egg and whites for 30 seconds. Stir the almond milk and nut butter into the eggs until well combined. Mix the wet and dry mixture together until well combined. Stir in the melted chocolate.

Pour mixture into the loaf tin and shape into a rectangle. Bake for 30 minutes, or until the brownie springs back to the touch. Insert a skewer into the center to test if it’s cooked – it will come out clean if it is. Remove from tin and place on a wire rack to cool.

Dark & white choc brownies


! "&HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

ƈ cup oatmealƈ cup oat bran2.75 fl oz cold waterƆ�cup crunchy peanut butter / almond butter (reduced salt and sugar)1 tbsp stevia (or use sweetener of your choice)2 tsps honey3 tsps organic cocoa powder

MAKES 10 COOKIES


In a bowl, mix together the oatmeal and oat bran. Add the water and combine thoroughly. Mix in the nut butter, stevia, honey and cocoa powder until well combined.

Using your hands, roll the mixture into 10 balls. If the mixture is a little sticky, sprinkle a light dusting of oatmeal onto a wooden board and lightly coat each ball. Gently press the balls into discs – around 5mm thick.

Line a baking tray with parchment paper and place the cookies on the tray. Bake for 20-25 minutes until the cookies are firm.

Allow to cool on the tray for 5 minutes, then transfer to a wire rack to cool.

PER COOKIE:


Choc coconut oatmeal cookies


! #'HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

10 fl oz unsweetened almond milkƄ cup chocolate flavored whey or rice protein powder½ tsp xantham gumƉ�cup low fat quark or yogurt1 tsp coffee granules (decaf or caffeinated)To serve:2 cups mixed berries or ½ cup raspberries2 tsps dark chocolate (minimum 70% cocoa), grated

SERVES 3

Put half of the almond milk, plus the protein powder, xantham gum, quark and coffee granules in a large bowl and whisk.

Slowly, whisk in the remaining almond milk.

Spoon the berries into dessert bowls. Top with the protein mixture. Chill for at least 30 minutes.

Sprinkle over the grated chocolate and serve with berries.

PER SERVING:


Protein mocha angel whip


! #"HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

1 fl oz unsweetened almond milk¼ cup chocolate flavored whey or rice protein powder2 tbsps crunchy peanut butter / nut butter of choice (reduced salt and sugar) ¼ cup organic oats (use gluten free if preferred)1 tbsp organic sultanas1 tsp roasted mixed nuts2 tsps ground almonds or dessicated coconut

SERVES 2

Mix the almond milk and protein powder in a bowl.

Mix in the remaining ingredients, except for the ground almonds / coconut.

Sprinkle the almonds / coconut onto a plate. Form the mixture into a bar, then roll in the almonds / coconut, c

PER SERVING:


Chewy choc protein bars


! ##HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

1¼ tbsps freeze dried raspberries or small handful frozen raspberries, chopped finelyƈ�cup vanilla flavored whey or rice protein powder2 tbsps coconut flour1 tbsp stevia (or use a sweetener of your choiceƅ cup dried figs, chopped very finely2 fl oz unsweetened almond milk1 tsp vanilla extract1½ tbsps chopped roasted hazelnuts¼ cup white chocolate (no sugar added)

MAKES 6 BARS

Line a large plate with baking paper.Put the raspberries in a large bowl and add the protein powder, flour, stevia and figs. Mix well.

Add the almond milk and vanilla extract and mix together with your hands to form a thick paste. Divide the mixture into 6 and form into discs. or bars. Roll in the hazelnuts, covering evenly.

Put the chocolate in a heatproof bowl. Pour several inches of boiling water into a shallow wide based dish. Place over a gentle heat and allow the water to simmer gently.

Place the bowl containing the chocolate into the shallow dish of water. Melt the chocolate slowly, stirring regularly. Remove from heat and leave to stand for 5 minutes.

Drizzle the chocolate finely over the bars in thin lines or cover the bar completely. Refrigerate for 30 minutes or until the chocolate has set.

PER BAR:


Raspberry dream protein bars


! #3HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

ƅ cup 0% fat Greek yogurt (use dairy free yogurt if preferred)2 medium sized ripe bananas, sliced3 heaped tbsps chocolate flavor whey protein1 tsp vanilla extract2 tsps dark chocolate (minimum 70% cocoa), finely chopped4 tsps chopped hazelnuts

SERVES 6

PER SERVING:


Put the yogurt, banana, whey protein and vanilla extract in a blender. Pulse until creamy.

Stir in the dark chocolate and nuts.

Divide into 6 small freezer proof pots

Freeze for at least 2 hours. Remove from freezer 15 minutes before serving.

Chocolate nut icecream


! #$HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

small amount of oil or butter to grease loaf tin 3 ripe bananas 2 eggsƄ cup organic butter, melted1Ƅ�cup gluten free plain flourƇ�cup oat bran 1½ tsps baking powderpinch of salt1 tsp ground cinnamon4 tsps stevia (or use a sweetener of your choice)

MAKES 11 SLICES

PER SLICE:


Preheat oven to 350˚F. Grease the insides of a medium sized loaf tin.

Mash the banana thoroughly in a bowl. In a separate bowl, whisk together the eggs and stir in the melted butter. Add the banana and stir well.

In a separate bowl, mix together the dry ingredients. Pour the wet mixture into the dry ingredients and mix together with an electric hand whisk.

Pour into the loaf tin and use a spatula to gently even out the mixture.

Bake for 30 minutes then reduce the oven temperature to 325˚F and bake for 15-25 minutes, until the loaf is a rich golden color.

Allow to stand for 5 minutes, then remove from tin and leave to cool on a wire rack.

Banana bread


! #"HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

small amount of organic coconut oil to grease tin2 cups blueberriesƅ�cup low fat quark or yogurt3 egg whites1 tsp vanilla extract1 large pinch baking soda¾ cup vanilla or banana flavored whey or rice protein powder2 tsps stevia (or use sweetener of your choice)1 cup oatbran2 tsps ground cinnamon

MAKES 7 MUFFINS

PER MUFFIN:



Grease 7 muffin tin compartments with coconut oil.

Mash the berries thoroughly in a bowl.Stir in the quark, egg whites and vanilla extract and mix well until thoroughly combined.

In a separate bowl, mix the remaining ingredients together.

Pour the wet mixture into the dry mixture and mix thoroughly to combine.Spoon the mixture into 7 of the muffin tin compartments.

Bake in the oven for 15 minutes or until golden brown and spring back to the touch. Remove muffins from the tin and allow to cool on a wire rack.

Blueberry protein muffins


! ##HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

¼ cup ground almonds3 tbsps peanut / hazelnut / cashew butter (no added sugar)3 tbsps acacia honey2 tsps vanilla extract½ tsp sea salt flakes1 tsp bicarbonate of soda1 x 400g can chickpeas, drained 2 tsps organic cocoa powder2 tbsps dark chocolate (70% cocoa), grated or finely chopped

MAKES 9 COOKIES

PER COOKIE:


Chickpea cookies


Line a baking tray with baking paper.

Mash or blend all of the ingredients (except for the dark chocolate) until fairly smooth.

Spread the mixture onto the baking tray. Sprinkle the dark chocolate over the top and lightly press into the mixture.

Bake for 15 minutes or until a golden brown. Allow to cool on a wire rack, then divide into 9 squares.


! #7HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

1 banana2½ cups frozen raspberries Ƅ�cup low fat Greek yogurt (use dairy free yogurt if preferred)1 tbsp acacia honey1 sheet baking paper

SERVES 4

PER SERVING:


Cut the banana into thin slices, and place on a lined tray. Freeze for one hour.

Remove bananas from the freezer and place in a food processor with the frozen raspberries.

Leave for 10 minutes to soften up. Add honey and yogurt and pulse until creamy. If the processor gets stuck, wait a few minutes for the mixture to soften up before continuing.

Serve immediately or freeze for a later date. Remove from the freezer 15 minutes before serving.

Top Tip: A healthy dessert packed full of antioxidants, ideal for entertaining guests

Banana-berry freeze


! #%HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Treats & Snacks

1 x 400g can chickpeasjuice of 1 lemon2 tbsps tahini2 tsps olive oil1 tsp ground cumin½ tsp ground corianderpinch cayenne pepper3 garlic clovessalt and pepper to season

SERVES 15

Empty the can of chickpeas into a saucepan.

Bring to a gentle simmer and cook for 5 minutes.

Remove from heat, drain and leave to cool.

Put all of the remaining ingredients into a blender and whizz until smooth.

Refrigerate until ready to serve.

PER SERVING:


Suggestion: Try adding any of these ingredients for delicious variations: sundried tomatoes, olives or roasted red peppers.

Healthy hummus


! #&HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Breakfast

3 medium sized eggs, yolks and whites separated1 tsp organic coconut oilhalf a small red onion, finely chopped1 tomato, finely chopped1 green chilli, finely chopped½ yellow or red bell-pepper, diced handful fresh cilantro, finely chopped½ cup cooked chicken/meat free chicken*

¼ avocado, cut into small chunks

SERVES 1

Whisk the egg whites.

Melt half of the coconut oil in a lightly warmed skillet. Pour half the egg whites into the pan, swirling to spread them evenly. After 30 seconds, cover and cook for 1 minute. Use a spatula to loosen and slide onto a plate. Repeat this process with remaining egg whites.

PER SERVING:


Sauté the onion with the remaining oil for one minute then add tomato, chilies, bell-pepper, cilantro and chicken. Whisk egg yolks and pour into the pan, mixing well into the other ingredients.

Add the avocado then spoon half of the filling onto each egg white. Roll the egg white up into burritos.

A perfect weekend treat!

* Note: Some meat free alternatives contain gluten and/or MSG. Please check the label before you buy!

Breakfast burrito

10


! 3'HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Breakfast

½ cup old fashioned oats (use gluten free oats if preferred)5 fl oz cold waterƄ�cup mixed berries (fresh or frozen) plus a few extra for topping3 tbsps strawberry or vanilla flavored protein powder

SERVES 1

PER SERVING:


Top tip: This high carb recipe makes an ideal post-workout breakfast.

If possible, presoak the oats for 8 hours or more. This makes it much easier for the body to digest. It also speeds up the cooking process, which is ideal if you are short on time in the mornings.

Mix the oats and water in a saucepan over a medium heat. Bring to the boil then reduce to a gentle simmer. Stir constantly until the porridge starts to thicken.

Add the berries and continue to cook, stirring for 1-2 minutes. Add more water if required if the mixture looks too thick.

Taste test the porridge to ensure that the fruit is heated through. Remove from heat and stir in the protein powder until thoroughly combined. Sprinkle over a few extra berries and serve.

Summer fruit oatmeal


! 3"HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Breakfast

40g old fashioned oats (use gluten free oats if preferred)30g vanilla flavored protein powder6 oz sugar free vanilla coconut milk (Can use almond milk as well)1 oz of water1 tbsp of peanut butter½ tsp of vanilla extract½ tsp of butter extract2 tablespoons of cocoa powder8g of instant sugar free fat free butterscotch pudding1 tbsp of sugar chocolate syrup

SERVES 1

PER SERVING:


Add the oats, coconut milk and water to bowl and microwave for 90 seconds.

Then take out and stir in a little more water.

Repeat this process for 3 total times.

Once it is done, immediately add in the rest of your ingredients while the oatmeal is pretty hot.

Mix all ingredients together.

Put in fridge overnight for overnight oatsOr enjoy right then!

Tip: Put in fridge for about 4 hours and it will harden up – ideal for a dessert.

Butterfinger high volume protein oatmeal


! 3#HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Breakfast

1 Josephs Lavash Bread1 oz of Fat Free Cream Cheese½ scoop protein powder of your choice

MAKES 1 SERVING

Pour protein powder into bowl.

Add liquid a little bit at a time and mix in until you have a thick paste like texture.

Put protein paste into the freezer for 5 minutes.

Lay lavash bread flat and spread Fat Free Cream Cheese over the whole thing.

Take protein paste out of the freezer and add to the lavash bread over the cream cheese.

Roll lavash bread up into a crêpe.

Put oven on broil and place crêpes in the oven.

Broil until crêpe is golden.

Top with whatever topping you would like that will compliment the flavor protein powder you used.

Enjoy!

Protein lavash bread crêpes


! 33HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Breakfast

1 egg3 egg whitesveggies of choice1 green pepper, choppedhalf an onion, chopped1 serving of 95% guacamole or avocado½ serving of low fat queso10g of Siracha 2 rice cakes

SERVES 1

Mix egg white and egg together.(you are going to make this into an omelette so try and mix it together as much as possible).

In a separate pan add the peppers and onions and sauté them on 6-7 heat.

Lay out two rice cakes on a plate.

Split the egg omelette in half and add each to a rice cake.

Then add queso on top, plus the avocados and siracha.

Microwave for 30 seconds.

Take pepper and onions out of pan and add to the rice cakes. Enjoy!

Egg fajita rice cakes


! 3$HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Breakfast

3 tsps coconut flour2 medium sized eggs½ tsp ground cinnamon 2 tsps stevia1 tsp organic coconut oil1 tbsp low fat Greek yogurt (use dairy free yogurt if preferred)1 cup mixed berries and fruit, chopped into small pieces

SERVES 1

Place the flour, eggs, cinnamon and stevia/xylitol in a blender and mix until smooth. Add more flour if necessary to achieve a medium consistency (pourable but not runny).

Heat the coconut oil in a pan to a medium/high heat and then pour in a small amount of the mixture into the center of the pan (around 50ml).

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

Serve with yogurt and fruit.

PER SERVING:


Suggestion: Choose low/medium-sugar fruits, such as blueberries, kiwis and strawberries, rather than high-sugar fruits, such as bananas, apples and mangos if you are limiting your carb intake

Summer fruit pancakes


! 3"HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Breakfast

4 medium sized eggs1 egg white¼ cup vanilla or chocolate flavored whey or rice protein powder1 medium sized bananaƄ cup old fashioned oats (use gluten free oats if preferred) 1 tsp cinnamon2 tsps stevia/honey1 tbsp coconut flour1 tbsp organic coconut oil

MAKES 4 PANCAKES

PER PANCAKE:


Put all of the ingredients in a blender and mix together. Add a little water if necessary to achieve the right consistency. The mixture should be quite thick but pourable.

Heat a small amount of the oil in a large non stick pan, over a medium / high heat.

Pour a quarter of the mixture into the center of the pan. 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 to a plate.

Add more oil and repeat with the remaining batter.

These can be kept in the fridge for up to 3 days.

Protein pancakes


! 3#HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Breakfast

3 heaped tsps coconut flour 2 tbsps chocolate flavored protein powder Ƅ cup old fashioned oats (use gluten free oats if preferred) 2 medium sized eggs 1 egg white 1 tsp cocoa powder 1 tsp stevia (or use sweetener of your choice) 4 tsps dark chocolate (minimum 70% cocoa) 1 tbsp crunchy peanut butter (no added sugar) 2 tsps organic coconut oil

MAKES 5 PANCAKES

PER PANCAKE:


Put all of the ingredients except for the oil into a blender and mix together. Add a little water if necessary to achieve the right consistency. The mixture should be quite thick yet runny enough to pour.

Heat some of the coconut oil in a large non stick pan over a medium/high heat. Pour one quarter of the mixture into the center of the pan. 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 with the remaining batter.

These can be kept in the refrigerator for up to 2 days.

Serving suggestion:Serve with a dollop of Greek yogurt, black cherries (fresh or frozen) and some grated dark chocolate.

Chocolate nut pancakes


! 37HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Breakfast

1 serving of Dannon Light and Fit Vanilla Greek Yogurt1 Serving of Dannon Light and Fit Vanilla Yogurt1 Serving of sugar free fat free pudding mix (flavor of your choice)

SERVES 1

Mix both the yogurts together.

Add pudding mix, then mix the ingredients for 2-3 minutes until it has a pretty thick, pudding like consistency.

Throw in freezer for about 10 minutes. Enjoy!

Protein pudding


! 3%HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Breakfast

2 tsps organic butter or coconut oil1 x 5.25 oz wild Alaskan salmon fillet or cooked chicken breast, sliced2 eggs1 egg whitesalt and pepper to season2 tbsps plain yogurt3 slices red grapefruit, chopped into small pieces2 tsps walnut pieces, chopped roughlyƆ�cup cooked beetroot, dicedone third of a large avocado, diced

SERVES 1

Melt half of the butter / oil in a pan over a medium heat. Fry the salmon (if using) for 10 minutes, or until cooked thoroughly (the flesh will be a pale pink when cooked). Remove from heat and set aside.

PER SERVING:


In a jug, beat the eggs and egg white and season well with salt and pepper.

Melt the remaining butter / oil in a large saucepan over a medium / high heat. Pour in the eggs, and tilt the pan gently so that the egg covers the base. Cook the eggs gently on one side for 2-3 minutes until firm. Remove from heat.

Using a spatula, gently lift up one edge of the cooked egg, and roll it into a ‘tube’. Remove carefully from the pan using a spatula or fish slice and transfer to a large plate. Unroll again, so that it lies flat on the plate.

Break the cooked salmon up into small pieces. Spoon the yogurt, grapefruit, walnut, salmon / chicken, beetroot and avocado in a line down the center of the cooked egg. Wrap one side of the cooked egg up over the filling, and gently roll up into a wrap. Cut in half, and serve.

Wake me up burrito


! 3&HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Breakfast

PER MUFFIN:


small amount of oil or butter to grease muffin tin 1 tsp ghee or organic butter Ƈ cup closed cup mushrooms, chopped into small pieces6 medium sized free range eggs1.5 fl oz unsweetened almond milk2 slices wafer thin ham, cut into small piecessmall handful spinach leaves, chopped into small piecessalt and pepper to season½ cup low fat cheese, grated

MAKES 6 MUFFINS


Grease 6 compartments of a muffin tin. Melt the butter / ghee in a non stick frying pan over a medium heat. Gently sauté the mushrooms for 3-4 minutes, until soft. Remove pan from heat.

Whisk the eggs in a bowl, and mix in all of the remaining ingredients, except for the cheese and mushrooms.

Spoon the mushrooms into the base of the 6 muffin compartments, then add the egg mixture. Sprinkle the cheese over the top of each muffin.

Bake for 25-30 minutes, until the muffins spring back to the touch.

Remove from the tin and leave to cool for 5 minutes before serving.

Spinach, egg & ham muffins


! $'HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Breakfast

3 medium sized eggs plus 1 egg white, beaten2 tsps organic coconut oil2 medium sized mushrooms, sliced3 medium sized broccoli florets, finely chopped¼ red bell-pepper, finely chopped2 scallions, finely choppedHimalayan sea salt to seasonhandful baby leaf spinach, roughly chopped

SERVES 2

Break the eggs and whites into a jug and beat with a fork and season well.

Melt half of the oil in a non-stick frying pan over a medium heat and add all of the chopped vegetables except for the spinach.

Sauté for 5 minutes, until softened. Remove from heat and set aside.

Remove any bits from the pan. Melt the remaining oil. Pour the eggs into the pan. Cook gently for around 3-4 minutes until the edges of the mixture start to crisp.

When the center of the omelette begins to firm up, add the spinach over the entire omelette. Then carefully add the other vegetables on top of the spinach, so that it wilts. Cook for around 1-2 minutes.

Using a wooden slice fold the omelette in half. Remove the omelette from the pan and serve.

Any leftovers can be kept in the fridge for up to 3 days.

PER SERVING:


“5-a-day veg” omelette


! $"HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

small amount of organic coconut oil for greasing 4 medium sized eggs3 egg whitesHimalayan pink salt to season2 heaped tbsps old fashioned oats (use gluten free oats if preferred)7 cherry tomatoes, halved2 cups baby leaf spinach, finely chopped1 green chilli, finely chopped½ a large green bell-pepper, finely chopped1 tsp paprika½ tsp dried oregano

MAKES 8 SLICES

PER SLICE:


Top tip: This pizza makes a great portable snack


Lightly grease a large round ovenproof dish with coconut oil.

Whisk the eggs and egg whites in a jug and season well with Himalayan salt.Add the oats, vegetables, dried spices and herbs. Stir well. Pour into the dish and cook for 10 - 15 minutes.

Refrigerate any leftovers for up to 3 days.

Protein pizza


! $#HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

2 tsps organic coconut oil2 rashers unsmoked bacon (use a vegetarian bacon* if preferred)2 scallions, chopped2 chicken breasts, halved/ vegetarian chicken*

2 beef tomatoes, cut into sliceshalf an avocado, mashed

SERVES 2

In a frying pan, melt the oil over a medium heat. Fry the bacon rashers on both sides until crispy. Remove from pan and put to one side.

Pan fry the chicken for around 6-8 minutes until cooked through. Add the scallions and fry for one minute. Remove pan from heat.

Arrange the items on a plate in a stack, starting with a piece of chicken as a base, and finishing with another piece of chicken as a ‘lid’.

Suggestion: Try to use unprocessed bacon, preferably cured with natural ingredients, that contains no added artificial ingredients or preservatives. Try your local butcher or farm shop

PER SERVING:



B.C.T.A. (Bacon, Chicken, Tomato, Avocado)


! $3HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

1 medium sized egg3 small new potatoes, chopped into small pieces1 tsp organic coconut oil4.5 oz fresh chicken breast/meat free chicken*, cut into strips½ tsp dried oreganofew handfuls of mixed lettuce, torn into small pieces ¼ red bell-pepper, diced¼ yellow bell-pepper, diced4 cherry tomatoes, choppedsmall handful samphireƊ�cup cucumber, sliced1½ tsps organic olive oil2 tsps omega sprinkle (flaxseed, linseed, sesame seeds, sunflower seeds)salt and pepper to season

SERVES 1

Bring a saucepan of water to the boil and cook the egg for around 10 minutes. Remove from water and set aside.

Add the potatoes to the water and simmer for 10 minutes or until soft. Remove from the water and drain.

Melt the oil over a medium heat in a frying pan and add the chicken. Sprinkle over the oregano, and cook for around 8 minutes, turning occasionally to brown on all sides. Once cooked, remove chicken from pan and set aside.

In a salad bowl, mix together the lettuce, bell-pepper, tomatoes, samphire and cucumber. Pour over the olive oil and mix well.

Slice the egg into quarters and arrange over the salad leaves, along with the chicken. Top with the omega sprinkle and season with salt and pepper.

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


PER SERVING:


O-mega salad


! $$HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

12oz Alaskan salmon fillets1 tsp dijon mustard1 tbsp dill, finely chopped1 tsp capers, drained1 jalapeno pepper, seeds removed, finely choppedhalf a small red onion, finely chopped¼ tsp rock saltlemon wedge to garnish1 tsp organic coconut oil

SERVES 2

Cut the salmon into chunks and put quarter into a food processor with the mustard. Pulse into a smooth paste. Add remaining salmon and ingredients and pulse to break up salmon into small chunks, rather than a smooth paste.

Shape the salmon into two burgers. If the burgers are very moist, brush lightly with coconut flour.

Heat a skillet over a medium heat. Add thecoconut oil and fry the burgers gently for 3-5 minutes until firm and easy to flip. Turn and repeat.

Serve with wedges of lemon.

Suggestion:These taste great with a Refreshing Cucumber Salad. See recipe on page 6

PER SERVING:


Dill & caper salmon burgers


! $"HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

2 tbsps organic coconut oil12.25 oz chicken breast/meat free chicken*, cut into stripssalt and pepper1 tbsp olive oil1 tbsp tahini1 tbsp sherry vinegar2 small carrots, grated12 radishes, slicedhandful parsley, roughly chopped1 tsp sesame seeds to garnish

SERVES 2


Melt half of the coconut oil gently in a pan.

Season the chicken with salt and pepper and mix with the melted oil. In a skillet, melt the remaining oil over a medium / high heat.

Cook the chicken for 10 minutes. Set aside to cool slightly.

In a jug, combine the tahini, oil and sherry vinegar.

In a bowl, mix the chicken with carrots, radish and parsley. Drizzle the tahini dressing on top and mix well.

Garnish with sesame seeds.

PER SERVING:


Sesame chicken


! $#HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

12.25oz fresh chicken breast/ vegetarian chicken*, diced1 large carrot, grated2 garlic cloves, peeled1 cup fresh coconut, grated1 egg2 tsp curry powder½ tsp salthandful parsley or cilantro2 tsps organic coconut oil

MAKES 20 MEATBALLS

Suggestion:These are ideal as a portable snack, or as a meal served with a healthy accompaniment, such as a salad and sweet potato

Put everything except for the coconut oil into a food processor and whizz into a smooth paste. Using your hands, form 20 meatballs.

In a large pan, melt the coconut oil over a high heat. When the oil is hot, put the meatballs in the pan and cook for 2 minutes. Roll each meatball over and cook for a further 5 minutes.

Reduce to a medium heat, cover the pan and cook for a further 6-8 minutes.


PER MEATBALL:


Chicken meatballs


! $7HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

2 cups all rounder potatoes peeled and cut into chips1½ tbsps olive oil2 tsps paprikagood pinch of sea salt2 tsps chili flakes

SERVES 2


Bring a large pan of lightly salted water to the boil.

Add the potatoes and cook for around 8 minutes, so that they are still quite firm.

Remove pan from heat and drain carefully.

Place a sheet of foil on a baking tray.

Drizzle with half of the oil and sprinkle with the paprika, salt and chili flakes.

Add the potatoes and turn over so they get a coating of spices and oil. Drizzle over the remaining oil.

Cook for 20 minutes, then turn the chips over.

Cook for a further 20-25 minutes until golden and crispy.

PER SERVING:


Fiery fries


! $%HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

4-6 asparagus spears1 tbsp organic coconut oil2 x 5.25oz Alaskan salmon steaks½ tsp Himalayan or rock saltpepper to season15 cherry tomatoes2 lemon wedges

SERVES 2

Bring a small pan of salted water to the boil. Add the asparagus, reduce heat and simmer for around 3 minutes. Drain the asparagus and cool in cold water.

In a heavy skillet, melt the oil over a medium heat. Add the salmon and cook for 10 minutes (turning halfway).

Season with the salt and pepper. Add the cherry tomatoes to the pan, and cook for 1-2 minutes. Check that the salmon is cooked through (the meat should now be a lighter color all the way through).

Remove pan from heat. Serve the salmon with the asparagus and tomatoes.

Garnish with a wedge of lemon.

PER SERVING:


Salmon asparagus


! $&HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

½ tbsp organic coconut oil 3.5oz stir fry steak, cut into stripshandful fresh spinachhandful cherry tomatoes5 radishes, cut into small pieces½ cup cucumber, chopped roughlysalt and pepper1 tbsp extra virgin olive oil 1 tsp organic balsamic vinegar

SERVES 1

Heat the coconut oil in a frying pan to a medium / high heat, and add the steak.

Season well and cook for 3-5 minutes on both sides, until cooked. Remove pan from heat.

In a bowl, add the spinach, tomatoes, radishes and cucumber. Top with the steak.

Pour the oil into a jug. Add the balsamic vinegar, then spoon the dressing onto the salad.

PER SERVING:


Steak strip salad 10


! "'HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

2 tsps organic coconut oil1 small white onion, diced4.5oz canned tuna chunks, drained1 medium sized sweet potatohandful mixed leaf lettuce½ cup cucumber, diced roughly1 red bell-pepper, sliced1 beef tomato, diced2 tbsps extra virgin olive oil 1 tsp balsamic vinegarjuice of half a lemon

SERVES 1

Melt the oil gently a frying pan and add the onion. Cook over a medium heat until softened. Remove from heat and place in a bowl. Add the tuna and mix well.

Pierce the potato with a knife and microwave on full heat for 6-8 minutes. When cooked, mash in a bowl with a fork. Place the potato in a serving bowl. Add the lettuce, cucumber, red bell-pepper and tomato.

Pour the olive oil into a jug. Add the balsamic vinegar, then spoon the dressing onto the salad. Top with tuna and drizzle with lemon juice.

PER SERVING:


Tuna & sweet potato crunchy salad

10


! ""HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

10 green beans, ends removed2 medium sized eggshandful lettuce leaves2 slices ham (use a vegetarian ham* alternative if preferred)8 cherry tomatoes½ cup cucumber, sliced3 scallions, chopped1 tsp extra virgin olive oil 1 tsp balsamic vinegarsprinkle salad seasoning

SERVES 1


Bring a small pan of salted water to the boil. Add the green beans and simmer gently for 3 minutes. Remove from the water with a serrated spoon.

Return the pan of water to the boil. Add the eggs and simmer gently for 10 minutes. Remove from heat and cool with cold water for several minutes. Peel eggs and slice.

In a bowl add the lettuce, ham, eggs, tomatoes, cucumber, beans and scallions.

Pour the oil into a jug. Add the balsamic vinegar, then spoon the dressing onto the salad.

Sprinkle with salad seasoning.

PER SERVING:


Egg & ham salad


! "#HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

1 tsp organic coconut oil1½ medium sized white onions, finely chopped2 garlic cloves, finely chopped2 small sticks celery, chopped2 small potatoes, peeled and diced2 medium sized carrots, peeled and chopped2 medium sized tomatoes, diced2 cups chicken or vegetable stock (see recipe in introduction section)1 x 400g can chopped tomatoes1 sprig fresh basil, roughly choppedsalt and pepper

SERVES 4

In a large pan, gently melt the oil and cook the onion until softened.

Add the garlic, celery, potato and carrots and cook for 3-4 minutes. Add the diced tomatoes and cook for a further two minutes.

Add the stock and canned tomatoes. Simmer over a gentle heat for 45 minutes. Remove from heat and allow to cool.

Add the basil, and season well with salt and pepper, then whizz everything in a food processor for just long enough to get the big lumps out.

The soup can be reheated to serve, kept in the fridge for up to 4 days or frozen on the same day.

PER SERVING:


Tomato & basil soup


! "3HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

2 tsps organic coconut oil/ghee1 medium sized white onion, finely chopped3 medium sized carrots, sliced2 large sticks celery, finely chopped1lb 12oz chicken breast/meat free chicken*, diced 2 garlic cloves, crushed1 tsp paprika1 tsp ground cumin½ tsp Himalayan pink salt1 tsp dried thyme1 x 400g can chopped tomatoes1 medium salad tomato, diced1 tbsp tomato purée½ cup chicken or vegetable stock (see recipe in introduction section)1 red bell-pepper, sliced3 cups mixed beans, drained

SERVES 4

Heat the oil/ghee in a large pan. Add the onion and cook gently until softened. Add the carrot and celery and cook for 5 minutes, stirring regularly.


Add the chicken, garlic, spices, salt and thyme. Cook stirring for 10 minutes.

Add the tomatoes, purée, stock and red bell-pepper. Bring to a simmer and cook uncovered for 50 minutes.

Add the mixed beans and cook for a further 5 minutes.

Once cooled, this can be kept in the fridge for up to 4 days or frozen on the same day.

PER SERVING:


Quick, easy, tasty soup


! "$HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Lunch

2¼ cups butternut squash, peeled and cut into chips2 small sweet potatoes, peeled and cut into chips1Ƅ cups fresh beetroot, peeled and cut into chips1 large parsnip, peeled and cut into chips2 tbsps olive oil2 tsps seasoning of your choice e.g. chilli, paprika, oreganosalt and pepper to season

SERVES 4

PER SERVING:


Veggie chips


Bring a large pan of lightly salted water to the boil. Reduce to a gentle simmer.

Add the butternut squash and sweet potatoes and cook for around 4 minutes.

Remove pan from heat and drain the vegetables carefully.

Drizzle the oil onto several baking trays and place them in the oven for several minutes to heat up the oil. Place all of the vegetables onto the trays and sprinkle with the seasoning, salt and pepper.

Turn the vegetables over in the oil to give them an even coating of spices.

Cook for 20 minutes, then turn the vegetable chips over.

Cook for a further 25 minutes or until golden and crispy.


! ""HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

1 tbsp olive oil1lb 5oz chicken fillets/vegetarian chicken*, diced2 orange bell-pepper, diced1 large white onion, finely chopped3 cloves garlic, finely chopped1 tsp ground cumin1 tsp ground cilantro2 red chilies, deseeded1 x 400g can chickpeas, drained and rinsed2 cups chicken or vegetable stock (see recipe in introduction section)Ƅ cup per person uncooked basmati rice OR 2 tbsps per person uncooked basmati rice plus 3 cauliflower florets per person, finely chopped - see red note on righthandful fresh cilantro

SERVES 4

Swap the rice with Cauli Rice and reduce the carbs by 22g per person. Recipe on page 57


Heat the oil to a medium / low heat in a large saucepan. Fry the chicken until golden. Remove chicken from pan and set aside.

Add the bell-pepper, onion, garlic, spices and chilies and fry gently for 5 minutes.

Return the chicken to the saucepan and add the chickpeas and stock. Transfer the contents of the saucepan to a casserole dish, cover and cook in the oven for 20 minutes. Add the rice and cook for a further 10-15 minutes (if using white rice) or 15-20 minutes (brown rice). Add the cauliflower (if using) and cook for a further 5 minutes.


PER SERVING:

573 Calories 67g Carbs 47g Protein 13g Fat

Chickpea stew


! "#HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

1 tsp coconut flour 3 tsps ground almondspinch of paprikasalt and pepper to season 1 tsp organic coconut oil1 medium sized egg7oz fresh chicken breast/ vegetarian chicken*, diced

MAKES 10 NUGGETS

Preheat the oven to 350˚F.

Mix the flour, almonds, paprika, salt and pepper in a bowl.

In a separate bowl whisk the egg.

Take a piece of chicken and dip it in the egg, coating it evenly. Then dip it in the flour mixture and roll until covered.

Repeat this step with all of the chicken.

Melt the oil in a non stick frying pan over a medium / high heat. Add the chicken and cook for 5 minutes, turning regularly until brown all over.

Transfer the chicken to an oven tray and cook in the oven for 10-15 minutes until cooked through.


Chicken nuggets

PER NUGGET:



! "7HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

1 tbsp olive oil2 large white onions, finely chopped1lb 10oz lean beef mince/low fat vegetarian mince*

½ green bell-pepper, diced3 beef tomatoes, diced5 garlic cloves, finely chopped4 red or green chilies1 x 400g can chopped tomatoesdollop of tomato purée1 tsp cayenne pepper1 x 400g can kidney beans, drained¼ cup per person uncooked basmati rice 1 medium sized cauliflower head,finely choppedsalt and pepper

SERVES 4

Add the green bell-pepper and beef tomatoes, and cook for several minutes until soft.

Add the garlic cloves and chilies and cook for one minute.

Add the canned tomatoes, tomato purée and cayenne pepper. Simmer gently for 15-20 minutes. Add the kidney beans and continue to cook for 10 minutes.

Serve the chilli sauce on a bed of cauli rice.

Heat the oil in a pan to a medium heat and add the onion. Fry for several minutes until soft. Add the mince and brown all over. Season well with salt and pepper.


How to make cauli rice:Add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked, then add the cauliflower. Cook for two minutes before draining.

Chilli con cauli

PER SERVING:



! "%HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

2 tsps barbecue seasoning mix1 sweet potato1 tsp organic coconut oil5.25oz steak strips1 medium sized carrot, peeled and sliced1 handful broccoli, cut into florets

SERVES 1

Top Tip: There are plenty of seasoning mixes available in the markets and stores. Just check the ingredients before you buy and try to avoid anything high in sugar. Alternatively, why not have a go at making your own spice blend? Try some of these as a start: salt, pepper, onion powder, chili powder, garlic powder and paprika. Any leftovers can be stored in an airtight container

Rub the barbecue seasoning into both sides of the steak.

Pierce the potato with a knife and microwave on full heat for 6-8 minutes. Cut the potato in half and mash the insides gently with a fork.

In a frying pan melt the oil over a medium heat. Add the steak and cook for several minutes on each side.

Bring a small pan of salted water to the boil. Add the carrots and simmer gently for 3 minutes. Add the broccoli and simmer for a further two minutes. Drain the vegetables.

Serve the steak on a plate with the sweet potato and vegetables.

Sizzle steak

PER SERVING:



! "&HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

small amount of organic coconut oil/ghee to grease loaf tin1lb 10oz extra lean beef mince/ vegetarian mince*

1 cup canned chopped tomatoes1 large white onion, finely diced1 handful fresh parsley, finely chopped2 tsps dried oregano2 large eggs, beaten3 cloves garlic, chopped finely1 tsp chili flakes½ tsp organic sea salt1 tbsp olive oil plus a drizzle extrasalt and pepper to season

SERVES 6


Grease a loaf tin with oil/ghee.

In a large bowl, mash up the mince, using a masher or your hands. Add all the other ingredients and mix until thoroughly combined.

Cook in the oven for 1 hour.

Drain away any excess juice, then allow to rest for 5-10 minutes before slicing.

The meatloaf can be stored in the fridge for up to 4 days.


Mediterranean meatloaf

PER SERVING:



! #'HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

2 tsps organic coconut oil1 large white onion, finely chopped1lb 10oz extra lean beef mince/ low fat vegetarian mince*

3 cloves garlic, finely chopped2 tsps Mangal meat masala powder 1 tsp cayenne pepper1 tsp pink Himalayan salt2 tbsps tomato purée

SERVES 4

Suggestion:Meat masala tastes great with a side of chopped raw baby leaf spinach and chopped cherry tomatoes

Melt the oil over a medium heat. Add the onions and cook for five minutes until soft.

Add the mince and stir frequently until browned all over. Add the garlic, spices and salt and cook for five minutes, stirring continuously.

Add the tomato purée and simmer gently for 15 minutes.

PER SERVING:

279 Calories

5g Carbs40g Protein11g Fat


Mince masala


! #"HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

For the burgers:16oz lean turkey mince/low fat vegetarian mince*

1 medium sized egg½ cup fresh cilantro, finely chopped, plus extra to garnish1 green chilli, finely sliced2 scallions, finely sliced1 tsp Thai 7 Spice seasoninghalf a small red onion, peeled and finely choppedslice of fresh lime to garnish

For the vegetable side dishes:2 large sweet potatoes1 tsp ground cinnamon 10 cherry tomatoes, sliced in half2 cups baby leaf spinach

MAKES 5 BURGERS AND 3 SERVINGS OF MASH AND VEG


In a large bowl, mash up the mince, using a masher or your hands. Add the remaining burger ingredients and mix well until well combined.

Shape the mixture into 5 patties, then transfer to a lightly greased baking tray. Oven cook for 10 minutes. Turn over and cook for a 10-15 minutes. The juices will run clear when cooked.

For the vegetable side dishes: Bake the sweet potatoes in the oven for 45 minutes or until soft. Using a fork, scrape the contents of the potatoes into a bowl. Discard the skin. Mash thoroughly and season well. Stir in the cinnamon.

Pour cold water into a non-stick frying pan (just enough to cover the base). Add the tomatoes and cook gently for 2 minutes, stirring frequently. Add the spinach and wilt gently.

The burgers and mash can both be kept in the fridge for up to 3 days.* Note: Some meat free alternatives contain

gluten and/or MSG. Please check the label before you buy!

Spicy Thai burgers

PER BURGER / VEG SIDE DISHES:

154 Calories / 156 Calories1g Carbs / 35g Carbs33g Protein / 4g Protein 2g Fat / 0g Fat


! ##HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

juice of one medium sized orange2 tsps orange zest2 tbsps peanut butter3 tbsps soy sauce1 inch piece ginger, peeled and finely chopped4 garlic cloves, minced1 tsp acacia honey2 tsp red chili flakes16oz chicken breast/vegetarian chicken*, dicedpre-soaked wooden skewers

SERVES 3

Preheat oven to 300˚F and, if using a barbecue, prepare it for cooking.

Remove the chicken from the marinade and discard marinade ingredients. Cook chicken in the oven for 20 minutes, then turn and cook for a further 25 minutes.

Finish on the barbecue for 20 minutes (or continue to cook in the oven).

Serve with a crispy salad.

Mix together the orange juice, orange zest, peanut butter, soy sauce, ginger, garlic, honey and red chili flakes until the mixture is smooth.

Stir in the chicken, ensuring it is evenly coated. Refrigerate for at least 30 minutes (maximum of 8 hours).


Satay spice kebabs

PER SERVING:


idealforibibq


! #3HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

1lb 2 oz chicken breast/ vegetarian chicken*, dicedjuice of 2 limes4 cloves garlic, finely chopped1 tbsp olive oil1 red bell-pepper, sliced1 green bell-pepper, sliced1 yellow bell-pepper, sliced1 medium sized white onion, finely sliced½ tsp ground cumin¼ tsp salt¼ tsp ground black pepperpre-soaked wooden skewers

SERVES 3

Avoid leaving the chicken to marinate for too long, as the lime juice will break down too much of the tissue.

Remove from fridge and thread several chicken pieces onto each skewer. Place the chicken on the barbecue or in the oven and turn regularly until cooked through (around 20 minutes).

Heat the oil in a large skillet over a medium heat. Add the bell-pepper, onion and remaining garlic to the skillet. Cook for around five minutes or until tender, stirring regularly. Sprinkle with cumin, salt and pepper.

Serve the fajita mix topped with the chicken, with a side salad.

Preheat the oven to 300˚F, or prepare the barbecue for cooking.

Put the chicken in a bowl. Combine the lime juice and about half of the garlic. Pour the mixture over the chicken, coating thoroughly. Cover the dish and allow it to marinate in the refrigerator for 30 minutes.


Lime chickenfajitas

PER SERVING:


idealforibibq


! #$HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

1 tbsp ghee1 small white onion, finely chopped1lb 14oz lean casserole beef / tofu*

handful button mushrooms, sliced3 cloves garlic, finely chopped2 medium sized carrots, peeled and choppedhalf a swede, diced2¼ cups all purpose potatoes, peeled and chopped1 organic stock cube dissolved in 1 cup boiling watersprig fresh rosemary1 tbsp tomato puréesalt and pepper to season

SERVES 4

PER SERVING: with beef/with tofu

501 Calories/393 Calories29g Carbs/32g Carbs76g Protein/19g Protein9g Fat/21g Fat


In a large saucepan, melt the ghee over a medium heat. Add the onion, and sauté gently until soft. Transfer to a separate plate.

Add the beef, if using, to the saucepan and brown on all sides (approximately 3-5 minutes). If using tofu, cook gently for around 4-5 minutes until soft. Transfer to a separate plate.

Add the mushrooms to the saucepan and cook for 3-5 minutes until soft. Add the garlic and cook for a further 2 minutes, stirring continuously.

Return the beef /tofu and onions back into the saucepan. Stir in the carrots, swede and potatoes and add the stock liquid. There should be enough liquid in the pan to cook the vegetables, although they needn’t be completely covered.

Add the rosemary and tomato purée and season well. Cover and simmer for up to two hours (if using beef) or 45 minutes if using tofu. Top up with fresh water if necessary. As the potatoes cook, they will thicken up the sauce.

Warming stew


! #"HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

26.5 oz extra lean ground beef (or use a vegetarian alternative*)1 small white onion, chopped finely1 medium free range egg1 tsp brown mustard seedssalt and pepper to season 2 tsps ghee or organic butter5 rashers unsmoked back bacon (or use a vegetarian bacon*), cut into small piecesƈ�cup blue marble/maytag blue cheese (or use a low fat hard cheese), cut into 5 strips

MAKES 5 BURGERS

In a large bowl, mash the beef up with your hands to break it up. Add the onion, egg, mustard seeds and salt and pepper and mix together thoroughly.

Melt half of the ghee / butter in a non stick frying pan. Add the bacon and fry until crispy. Remove from pan from heat.Form the beef mixture into 10 disc shapes. Place a slice of cheese on 5 of the discs.

Add the bacon pieces (using it all up).Use the other 5 discs as a ‘lid’, covering the cheese and bacon. Seal the edges well to prevent the cheese escaping when you cook the burgers.

Return the frying pan to the heat and add the remaining ghee / butter. Place the patties in the pan and cook for 4-5 minutes then turn over and repeat.

If you like your burgers ‘well done’, finish cooking them under a medium grill for 2-3 minutes.


Bacon & blue cheese burgers

PER BURGER:



! ##HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

small amount of organic coconut oil/butter to grease dish 4 medium sized eggs3 egg whitesƄ cup old fashioned oats (use gluten free oats if preferred)4 cherry tomatoes, halved1 cup baby leaf spinach, finely chopped1 red chilie, finely chopped half a green bell-pepper, finely chopped1 tsp paprika1 tsp dried oregano3 tbsps low fat ricotta/cream cheese (use dairy free cheese if preferred)salt and pepper to season

MAKES 6 SLICES

Suggestion: This recipe tastes great either warm from the oven or straight from the fridge. Makes a great portable snack.


Lightly grease a large round ovenproof dish with coconut oil or butter.

Whisk the eggs and egg whites in a jug. Season well.

Add the oats, vegetables, dried spices and herbs and stir well.

Pour into the dish and cook for around 10 minutes, until center of mixture is cooked.

Spoon on the cheese and cook for a further 5 minutes.

Once cooled, store any leftovers in the fridge for up to 3 days.

Spinach & ricotta pizza

PER SLICE:



! #7HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

For the base:ƅ�cup cauliflower, grated1½ tbsps psyllium husks2 tbsps oat bran, uncookedƈ cup grated mozzarella cheese ½ cup low fat grated cheese 1 medium sized free range eggFor the topping:Ƅ cup tomato purée1 tbsp grated mozzarella cheese ½ cup low fat cheese, grated1 cup closed cup mushrooms, finely slicedƇ cup wafer thin ham, sliced1 beef tomato, finely slicedƇ cup red onion, finely chopped2 tsps chili flakes (optional)1½ tbsps sun dried tomatoes in olive oil4 black olives, sliced5 fresh basil leaves

SERVES 3


Line a round ovenproof dish or baking tray with baking paper.

In a large bowl mix together the base ingredients until thoroughly combined. Press the mixture firmly into the base of the oven dish. Cook for 15 minutes or until a crispy golden brown.

Remove from oven and spread the tomato purée evenly over the pizza base, covering well. Add all of the other topping ingredients except for the basil leaves, arranging them evenly over the pizza base.

Cook for 10-15 minutes, or until the topping ingredients are cooked.Add the basil leaves and serve.

Cauliflower cheese pizza

PER SERVING:



! #%HHHàÑ]{ l ì!]{ å ì{ | ì9z i ìå{ É|z]{ à"l _ Dinner

1 tsp ghee or organic coconut oil2 rashers unsmoked bacon (or use a vegetarian bacon*) cut into small pieces 4 medium sized all rounder potatoes2 tsps onion powder½ tsp Italian seasoningƄ�cup tomato purée salt and pepper ¾ cup low fat cheese, grated

SERVES 4

Place the potatoes on a tray and bake for 90 minutes. Remove the potatoes from oven and increase the oven temperature to 400˚F.

Leave potatoes to cool then cut them in half lengthwise. Scoop out most of the potato from the inside of the potato skins.

Mix the onion powder and Italian seasoning into the tomato purée. Season with salt and pepper. Spoon the mixture into the potato skins.

Add a layer of chopped bacon and sprinkle over a layer of cheese.

Put the potatoes in the oven for 20-25 minutes. Leave to cool for 5 minutes before serving.


Heat the ghee / oil in a non stick frying pan over a medium heat. Add the bacon pieces and fry until crispy. Remove pan from heat and set aside.


Baked pizza potato skins

PER SERVING:



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