Tone at Home

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Tone at HomeNutrition eBook

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Introduction:Welcome to your Tone at Home Nutrition eBook.

The contents of this ebook are to help you eat really enjoyable food and use the information in this book to make good decisions on your food choices. The main sections of this ebook are:

• Simple & light recipes. These are together under Breakfast, Lunch, Dinner and Snacks. You will find a Snacking Guide by the Snack recipes with information and a space for you to fill in your Snack List.

• Included is information on Portioning and how to portion based on your goals. This is a key element to eating well, please spend time on this information and consider how to implement it in practical ways

• My Top 5 Tips for Toning up.• Reading food labels correctly is very useful to making good food

decisions, I’ve included guidelines for this• Keeping a Food Diary has been found to increase peoples ability

to reach their weight goals, I’ve included a food and mood diary in this ebook. Please consider doing this in week 1 of the challenge to take the learnings from it through the following weeks.

For this 28 Day Challenge, aim to be more mindful of your food choices and use the information in this book to guide you. You can choose recipes that I have included in this eBook or you can build your own meals by following my portioning tips. Enjoying your food and building long term healthy habits is key. Remember it’s not about being perfect, it’s about small improvements that make you feel better.

Let’s get started!

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PortioningRemember, getting the portion size right will be a huge asset to you and a skill that you will have forever.

This brings me to the next practical question. How much of each food group are you going to eat?

Portion sizes are dependent on how much of each food component to choose and how much space this should take up on a plate. It is recommended that your plate is the size of your hand, from the base of your palm to your finger tips, as a way to visually understand.

THE POWER PLATE:• Use a plate that is the size of your hand.• Be aware of your hunger.• Look at your food for lots of colour on the plate.• Aim to hit all the food groups for a healthy diet.• Don’t skip meals or snacks - ensure you eat 3 meals and 2 snacks per day.

To maintain or drop weight, your plate should be: 50% Vegetables, 25% Protein, 25% Carbohydrates and 1tbsp of healthy fats. (This is a guideline and one that I recom-mend for your Portioning).

PROTEIN

CARBOHYDRATES

VEGETABLES

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Types of Plate Breakdown:As seen above, this breakdown is if your goal is to maintain or drop weight, your plate should be: 50% Vegetables, 25% Protein, 25% Car-bohydrates and 1tbsp of healthy fats. (This is a guideline and one that I recommend for your Portioning). Having these proportions of macronutrients on your plate will ensure that you’re achieving a di-verse range of nutrients.

If you are very active, it is important to increase each macronutrient group a little - but a greater intake of protein and carbohydrates will be of the greatest importance.

If your goal is to increase your weight: Increase your serving of healthy fatsby 1-2 tablespoons on your balanced plate and you can also increase your carbohydrates if preferred by adding an extra few tablsepoons of your carbohydrate source.

If you are trying to lose weight, try to keep your protein intake high-er and reduce your intake of energy dense fats and carbohydrate. This may be as simple as having a smaller portion of nuts in your snack or using less dressing on your salads. Be mindful of how much oil you are using to cook your food and remember to be aware of the energy content of any drinks you consume throughout the day.

If you are post workout, and if you feel you need a little extra protein and energy to recover, consider adding a small glass of milk and a piece of fruit or a simple chicken sandwich to increase the carbohy-drate source of the meal.

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Top 5 Toning Tips:Here are some tips that might help in achieving your fat loss goals:

1. Hit your protein targetsI would recommend aiming for 20-30g at each meal (a chicken breast or 2 eggs for example). This is important because adequate protein can help prevent muscle loss and maximise fat loss when losing weight. It’s also satiating so can help keep you feeling fuller. Doing a food diary for a few days like the one later in this eBook will help you get your head around portions.

2. Focus on good food sources: Really focus on the foods that keep you full and make you feel better long term. Try to swap high sugar, high fat, processed foods which tend to be easy to overconsume, with wholefoods which are higher in fibre and pro-tein. You will feel fuller for longer and have more energy. This is a much better approach for long-term health

3. Aim to move more:NEAT (non exercise activity thermogenesis) is a key area to focus on. Itcan account for anywhere from 15-50% of our total energy expenditureeach day and includes all activity outside of planned exercise like parkingfurther from the entrance or getting off the bus a stop earlier. I aim for 10,000 steps a day.

4. Quality of life matters:Diets only work if you can stick to them. If someone gives you a plan thatyou can’t see yourself doing long term then it’s pointless. Build in thingsyou love to make the healthy changes more enjoyable and sustainable.

5) Look at the big picture:Factors like sleep and stress can have a huge impact on how we function.They can make our overall diet and lifestyle more or less conducive toweight loss. These habits can help to create an environment for increasedhealth and a sustainable calorie deficit for weight loss. Sleep deprivationincreases hunger levels and makes it more difficult to make healthy choiceswhen we eat. Keeping a food diary and recording mood around eating habits can be very helpful to identify your triggers - see Food Diary later.

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Reading Food Labels:

It’s important to learn how to read food labels so that if you are grab-bing snacks in a shop or premade food you know what to look out for.

Here are my top tips:

Marketing terms v’s reality: Products can be described as ‘healthy’ or ‘natural’ but may not be what you would actually consider healthy if you take some time to understand what is in them. There is often an association with ‘free from’ products and health. However, unless you have a diagnosed intolerance or allergy there may be little benefit to choosing these. Remember if you remove something from a food product, it has to be replaced with something else for example extra sugar or addi-tives. My advice would be to look beyond the branding and turn to the label on the back of the product

How do I read a food label?: Ingredients in food products are done by weight, the ingredient that is first makes up a higher percentage of the product than the ingre-dient that is last on the list. This is important. I try to pick products that have whole foods in their first three ingredients. The longer the list of ingredients the likelihood is the product is highly processed. Sugar can be called many different names on the label including corn syrup, corn sugar, high fructose corn syrup, maltodextrin, su-crose, dextrose, honey, molasses or brown sugar. Fat can also go by many names for example butter, dripping, lard, milk fat, cream, veg-etable oil, vegetable fat, peanut oil (or other nut oil), monoglycerides, trans fats and hydrogenated fat.

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How do I understand serving size?: The nutritional information is always given per 100g but the amounts per serving size are those to focus on. Take note of how much the serving size is as it might be far smaller than the amount you plan to consume. For example a serving size of a twix chocolate bar is one finger and a 500ml bottle of coke serves two.

What’s low and high when it comes to fat, sugar, salt and fibre?Fat:• Low = less than 3g / 100g• High = more than 17g/ 100gNote: Avoid trans or partially hydrogenated fats which are industrial-ly processed to increase shelf life.

Sugar:• Low = Less than 5g / 100g• High = More than 22g / 100gNote: No added sugar means no sugars have been added by the manufacturer but the product may contain natural sugars

Salt (sodium):• Low = Less than 0.6g / 100g (0.1g /100g)• High = More than 1.5g /100g (0.6g / 100g)Note: Guidelines recommend we aim for less than 6g per day

Fibre:• Low = Less than 3g / 100g• High = More than 6g / 100gNote: Guidelines recommend we get 24-35g per day of fibre, howev-er 80% of Irish adults fall short of this target.

Overall, the best way to make healthier choices is to fill your trolley with foods that don’t need labels. For those products that do need labels, take a minute to look at the package so that you can make an informed, smart and healthy decision.

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Food Diary:

Guidelines for your food diary:

1. Write everything down - Keep your diary with you all day and make

sure you keep track of everything you eat and drink at time of con-sumption, no matter how small it seems. Don’t rely on your memory at the end of the day.

2. Be specific & honest - If you have vegetables, record how much you eat (1/4 plate, handful etc) If you have a coffee be specific (small latte with 1 sugar). This is YOUR food diary, you need to be totally honest to get the best results.

3. Food habits - Aim to record your food diary for a minimum of 3 days and maximum of 5 days. This will give you an insight into your eating habits on different days e.g. days that you are working or days that you are socialising.

4. Weight - Recording your weight is optional. Record it at the same time each day.

5. Mood - This is an important part of your diary, it will give you insights into your eating habits that are connected to your mood. Try to be as accurate and honest as possible.

FOOD & MOOD DIARY

ToolThis is a really powerful

tool in achieving your health

goals that you may have

previously struggled with.

InsightsPairing food & mood

together provides insight

into why you make choices.

IdentifyThis will help you identify

previous roadblocks that

you may not have noticed

& will empower you to find

ways around them.

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Your Food Diary:

Time Place Food/Beverage/Exercise

How Much Mood* Before Mood After

*What’s your mood - tired, angry, happy, anxious, bored, lonely, frustrated, delighted, jealous, hopeful,

content, thrilled, irritated, stressed etc...

Date: Day: Weight:

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Simple & Lean Recipe Options:

OVERNIGHT OATS:Prep Time: 1 min & overnight in fridgeServes: 1

Ingredients:• 50g jumbo porridge oats• 1 tsp chia seeds• 240ml milk (or water, if preferred)To serve:• 2tbsp toasted nuts and seeds• Dollop natural yoghurt• Apple and cinnamon or peach and ginger puree

Method:1. Combine all of the ingredients, except the honey, in a bowl or container.2. Mix gently with a spoon.3. Place in the fridge overnight.4. Next morning, add toppings of choice and eat.

Breakfast:

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GRANOLA:Prep Time: 5 minsCook Time: 45 mins (includes cooling time) Serves: 1 (enough for 1 week)

Ingredients:• 100g spelt porridge flakes or jumbo porridge oats• 50g flaked almonds• 50g hazelnuts, crushed• 50g pumpkin seeds• 50g sunflower seeds• 50g walnuts• 4 tbsp coconut oil, melted• 3 tbsp agave syrup/honey/maple syrup• a pinch of salt

Method:1. Preheat the oven to 180°/350°F/gas 4.2. Place all of the ingredients in a large bowl and mix until combined.3. Tip the granola into an ovenproof dish and bake for 30 minutes, stirring oc-

casionally.4. Remove from the oven and leave to cool.

Serving Suggestion: Have this for breakfast with some yoghurt and fruit of your choice.

Breakfast:

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AVO & EGGS:Prep Time: 2 minsCook Time: 1 minServes: 1 Ingredients:• 2 slices of good quality wholemeal bread• ½ avocado• 2 eggs• Chopped baby tomatoes

Method:1. Pop your toast in the toaster and meanwhile mash your avocado.2. Boil or poach 2 eggs.3. Spread your avocado mash over your toast and top with the 2 eggs and

chopped baby tomatoes.

Breakfast:

PIECE OF FRUIT & YOGHURT:Serves: 1 Ingredients:• yoghurt of choice• piece of fruit, of choice

Yoghurt and a piece of fruit is a great breakfast option. Not only is it super healthy & lean, but it will also help keep you full for longer which is always a plus. I like to have a banana and some natural yoghurt (sometimes I might have a couple walnuts chopped up too!)

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BUTTERNUT MASH & POACHED EGGS:Prep Time: 5 minsCook Time: 25 minsServes: 4

Ingredients:• 1 butternut squash, peeled and diced• 4 cloves of garlic, peeled• 1tbsp olive oil• Salt and pepper• 1 tsp dried chili flakes• 200 mills natural yoghurt• 1 handful fresh coriander, roughly chopped• 1 lime, juiced• 1 tbsp. honey• 2tsp white wine vinegar• 8 eggs

Method:1. Preheat the oven to 180 degrees2. Place the butternut chunks on a roasting tray with the garlic cloves and driz-

zle with a little olive oil. Season with salt and pepper.3. Roast in the oven for 20 mins or until the squash is soft enough to mash

with a fork!4. Place the chili, roast garlic, coriander and yoghurt into a food5. processor and blend for less than a minute6. Mash the butternut with the lime juice and honey and cover with foilTo poach the eggs:7. In a large sauce pan bring approx. 1 litre water to the boil8. Add vinegar and turn down to a simmer9. Crack in your eggs and poach for 3-5 mins depending on how soft/hard you like them10. Serve your squash in warmed bowls topped with poached eggs & theyoghurt dressing.

This is a beautiful brunch option served with a cup of goodquality coffee.

Breakfast:

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BANANA SMOOTHIE:Prep Time: 3 minsServes: 1

Ingredients:• 1 banana, peeled• 1 tbsp. nut butter• 3 tbsp. porridge oats• 2 tbsp. natural probiotic yoghurt• 200 ml milkMethod:1. Place all of the ingredients in a blender and blend until smooth. I use a nu-

tri–ninja.2. Pour into a tall glass and serve or pour into a BPA free travel cup and take

on the world.

Serving Suggestion: Have this for breakfast with a slice of brown bread.

Breakfast:

BREAKFAST BOWL:Prep Time: 5 minsServes: 1

Ingredients:• 250g plain natural yoghurt• 30g scoop of flavoured whey protein, chocolate or vanilla is ideal• Selection of chopped fruit and berries, I used kiwis and berries• Small handful of mixed nuts and seedsMethod:1. In a small bowl mix together the yoghurt and protein power, you may need

to add a splash of milk or water if it becomes too thick.2. Top with your fruits and nuts of choice and enjoy!

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MUESLI WITH YOGHURT:

Prep Time: 5 minsServes: 7 Big Portions

Ingredients:• 350g jumbo porridge oats• 150g chia seeds• 150g mixed seeds (pumpkin and sunflower work well)• 90g whole dried goji berries• 90g ground linseedMethod:1. Mix all of the ingredients in a large bowl.2. Transfer the muesli to an airtight container.

Serving Suggestion: Serve with natural yoghurt and your choice of fruit.

Breakfast:

POSH TOAST:

Prep Time: 2 minsCook Time: 1 minServes: 1

Ingredients:• 2 slices of good quality wholemeal bread• 2 tbsp of nut butter• 1 tbsp mixed seeds• One chopped banana• a drizzle of honeyMethod:1. Pop your toast in the toaster.2. When it’s done butter the bread with the nut butter.3. Top with the chopped banana.4. Scatter the mixed seeds over it and drizzle with honey.

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GO BANANAS:Prep Time: 3 minsServes: 1

Ingredients:• 40g jumbo porridge oats• ¼ tsp cinnamon• a pinch of salt (optional)• 1 banana, peeled and unsliced• 2–3 tbsp almond butter or another nut butter of your choice.

Method:1. Mix the oats, cinnamon and salt together and spread out on a plate.2. Cover the banana with almond butter.3. Roll the banana in the oat mixture

Breakfast:

WEETABIX:

Have 1 piece of weetabix with some milk and chopped banana. This is the perfect quick & healthy breakfast that will keep you full all morning.

EASY EGGS IN JACKETS:Prep Time: 10 minsCook Time: 10-15 minsServes: 4

Ingredients:• 4 large potatoes, baked and allowed to cool.• 8 free range eggs• 50 g cheddar cheese,• grated

Method:1. Pre heat the oven to 160 degrees.2. Line an oven proof tray with parchment paper.3. Cut the baked potatoes in half and scoop out enough of the flesh to create

a medium sized well Crack an egg into each of the potato halves.4. Place in the oven for 8-10 minutes. Remove from the oven, sprinkle over the

cheddar cheese and then return to the oven for a further 2 minutes or until the cheese starts to melt slightly.

5. Remove from the oven and enjoy

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Breakfast:SCRAMBLED EGGS TWO WAYS:THE KALE ONE:Prep Time: 2 minsCook Time: 10 minsServes: 1

Ingredients:• a small handful of kale leaves• 2 eggs, at room temperature• 2 tbsp milk• 1 tsp butter• 25g white Cheddar, grated• salt and pepper• 1 slice of wholemeal toast

Method:1. Place 250ml of water in a medium saucepan and bring to the boil. Add the

kale and cook, covered, for about 5 minutes, stirring occasionally. Drain and set aside.

2. Meanwhile, heat a frying pan over a medium heat. Lightly beat the eggs and milk in a medium bowl, add the drained kale and mix well. Tip this mixture into the frying pan. Gently cook the eggs and kale for 2 mins, stirring occa-sionally. Stir in the butter & cook for 2 mins or until the eggs are thickened and glossy. Spoon the eggs & kale onto a warmed serving plate. Sprinkle over the Cheddar & season to taste. Serve with a slice of wholemeal toast

THE CHEESE ‘N’ ONION ONE:

Ingredients:• 1 tsp butter• ½ small onion, finely chopped• 2 eggs, at room temperature• 2 tbsp milk• 25g white Cheddar, grated• 1 tbsp chopped chives• salt and pepper• 1 slice of wholemeal toastMethod:1. Melt the butter in a frying pan over a low heat. Add the onion and cook gen-

tly for about 5 mins, until softened. Lightly beat the eggs & milk in a medium bowl. Tip the eggs into the frying pan. Gently cook the eggs for about 4 mins, stirring occasionally, until the eggs are thickened and glossy. Spoon the eggs onto a warmed serving plate.

2. Sprinkle over the Cheddar & chives. Season to taste. Serve with a slice of wholemeal toast

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Breakfast:CHILLI BACON BEANS ON TOAST:

Prep Time: 5 minsCook Time: 10 minsServes: 2

Ingredients:• 1 tbsp olive oil• 1 onion, finely chopped• ½ red chilli, finely chopped• 100g bacon, chopped• 400g tin of mixed beans, drained and rinsed• 250ml passata• salt and pepper

Method:1. Heat the oil in a large pan over a medium heat.2. Add the onion and chilli and cook for 2 minutes.3. Add the bacon and cook for 3 minutes.4. Stir in the beans and passata and cook for 5 minutes, stirring occasionally,

until everything is piping hot.5. Divide the beans between warmed serving plates. Season to taste.

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PEA & MINT SOUP:Prep Time: 5 minsCook Time: 20 minsServes: 5

Ingredients:• 1 tbsp butter• 1 onion, finely chopped• a handful of mint leaves, chopped• 800g frozen baby peas• 700ml vegetable stock, simmering

Method:1. Heat the butter in a large pan over a low heat.2. Add the onion and mint and cook for about 5 minutes.3. Stir in the peas and stock and bring to a boil.4. Simmer, uncovered, for 10 minutes or until the peas are cooked through.5. Remove from the heat and set aside to cool for a few minutes.6. Use a hand blender to blitz the soup.7. Ladle the soup into warmed serving bowls.

Serving Suggestion: Serve this with a slice of brown bread.

Lunch:

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TUNA PASTA:


Ingredients:• 80g wholegrain pasta• 112g tin of tuna in olive oil, drained• 2 tbsp pesto (good-quality shop-bought works well)• a small handful of chopped scallions• 2 tbsp grated Parmesan

Method:1. Cook the pasta according to the instructions on the package.2. Drain the pasta and return it to the pot. Stir in the tuna, pesto and scallions

and heat through.3. Scrape the pasta into a warmed serving bowl.4. Sprinkle over the Parmesan and serve without delay.

Lunch:

CHORIZO & CHEDDAR MUFFINS:

Prep Time: 15 minsCook Time: 16-18 minsServes: 8

Ingredients:• 500g plain flour• 10g bicarbonate of soda• pinch of salt• 400ml milk• 100g chorizo, diced and pan fried until crisp• 200g cheddar cheese, grated• 25mls red wine vinegarMethod:1. Preheat the oven to 180C. Sieve the flour, salt and bicarbonate of soda into

a large clean bowl.2. Mix through 2/3 of the grated cheese. Make a well in the centre and add the

milk and vinegar.3. Add the chorizo and combine gently to form a loose dough.4. Spoon the mixture into a greased and lined muffin tray, filling to just below

the rim.5. Top with the remaining cheddar cheese.6. Allow the dough to rest for 5 minutes then bake in the oven for 16-18 min-

utes.7. Allow to cool and enjoy. Serve with some salad.

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POWER BOWL:


Ingredients:For the quinoa:• 100g quinoa (you can buy pre cooked quinoa in most supermarkets if you

don’t want to cook your own)• 200ml vegetable stock• 1 Tbsp coconut oil• 1 lime, juiced and zest finely Grated• Salt and pepper, to tasteFor the dressing:• Tbsp olive oil• 1 lime, juiced• 1 Tsp agave/honey/maple syrupTo serve:• 1 small punnet of cherry tomatoes, halved• 1 handful coriander roughly chopped• 4 scallions, sliced• 1 jalapeno, thinly sliced (optional)• 1 small bag of baby spinach• 2 avocado, diced or slicedMethod:To make the quinoa1. Rinse the quiona under cold water.2. Add the quinoa and the stock to a saucepan over a high heat and bring to

the boil.3. Once boiling, reduce the heat, cover the pot and simmer for about 15 min-

utes, or until all the liquids absorbed.4. Stir in the coconut oil, lime juice, lime zest, salt and pepper.5. Set aside until you are ready to assemble the salad.To make the dressing6. Whisk together the olive oil, lime juice and syrup. Set aside with the quinoa.To serve7. Stir together the quinoa, halved cherry tomatoes, coriander, scallions and

jalapeno peppers, if using.8. Season with salt and pepper. Divide the spinach between four bowls, place

the quinoa salad on top and drizzle with the dressing.9. Top with the avocado and serve.10. This salad can be eaten immediately or stored in an airtight container in the

fridge. Do not cut the avocado until just before serving as it may turn brown.

Lunch:

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HONEY-ROASTED VEGETABLE SALAD:


Ingredients:• 3 mixed bell peppers, rough chopped• 2 courgettes, cut into strips lengthwise• 1 aubergine, cut into strips lengthwise• 2 red onions, roughly chopped• 2tblsp olive oil• 1tblsp honey• Salt and pepperDressing:• 2 bulbs of garli• 300ml natural organic yoghurt• 2tsp smoked paprika• Juice of ½ a lemon

Method:1. Preheat oven to 180 degrees.2. Mix the vegetables, oil and honey in large bowl. Season with a sprinkle of

salt and pepper.3. Place on a roasting tin along with the whole garlic bulbs and roast in the

oven for 20 minutes.4. Remove from oven, strain any excess liquid into a bowl and set the vegeta-

bles aside.5. Add the yoghurt, paprika and lemon juice to the liquid and whisk together.6. Peel the roasted garlic (should just ooze out easily when given a squeeze),

add to the bowl and mix thoroughly until smooth.7. Serve in a large bowl drizzled with the dressing and enjoy.

Lunch:

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TURKEY STIR-FRY:


Ingredients:• 2 tbsp coconut oil• 1 onion, finely sliced• 1 chilli, finely chopped• 4 garlic cloves, crushed• a thumb-sized length of ginger, grated• a handful of broccoli, broken into small florets• 1 carrot, peeled and cut into matchsticks• 1 pepper, finely sliced• 400g turkey mince• 3 tbsp soy sauce• 1 tbsp fish sauce• 125g brown rice• a handful of basil leaves

Method:1. Heat the coconut oil in a large pan over a medium-high heat. Add the on-

ion, chilli, garlic and ginger and stir-fry for about 3 minutes. Add the broc-coli, carrot and pepper and stir-fry for another 3 minutes. Add the turkey mince, soy sauce and fish sauce and stir-fry for 8 minutes or until the tur-key is cooked through.

2. Meanwhile, cook the rice according to the instructions on the package.3. Spoon the cooked rice into warmed serving bowls, making a well in the

centre. Spoon the stir-fry on top. Tear the basil leaves and scatter over the stir-fry. Serve without delay.

Lunch:

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SPICY CHICKEN PITTA:

Prep Time: 5 minsCook Time: 5 minsServes: 1Ingredients:• 1 cooked free range chicken fillet• 2 tbsp chopped nuts• 2 tbsp natural yoghurt• 1 tsp curry powder• ½ tsp cinnamon• 1 tsp turmeric• 1 wholemeal pitta• 1 small carrot, grated• handful of salad leaves

Method:1. Pop the pitta in the toaster.2. While it is toasting mix the almonds, yoghurt and spices in a small bowl.

Add the cooked chicken and stir well.3. Once the pitta is toasted, using a knife split it open and stuff it with the

chicken mixture, carrot and salad leaves.4. Enjoy with a cup of tea!

Lunch:

CHUNKY CHICKEN SOUP:Prep Time: 10 minsCook Time: 30 minsServes: 4Ingredients:• 2 tbsp. olive oil• 4 celery sticks, cut into small pieces• 2 carrots cut into small pieces• 1 onion, finely diced• 3 free range chicken fillets, diced• 2 potatoes, peeled and diced• Half butternut squash, peeled and cut into bite-size chunks• 1 litre chicken stock, good quality stock• 2 tbsp. dried mixed herbs• salt & pepper

Method:1. Heat the oil in a large pan over a medium heat. Add the celery, carrots,

herbs and onion. Cook for 8-10 mins.2. Season with a little salt and pepper as you cook. Add the chicken, pota-

toes, butternut squash and stock. Reduce the heat, cover and simmer for 30 minutes. Remove from the heat and ladle the soup into warm serving bowls

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GREENS SOUP:


Ingredients:• 2 tbsp olive oil• 1 onion, finely chopped• 3 leeks, finely sliced• 250g broccoli, broken into florets• 200g kale, cut out the hard stalks• 500ml vegetable stock• salt and pepper to season

Method:1. Melt the oil in a large pan over a low heat.2. Add the onion and leeks and cook for five minutes, until softened. Add the

broccoli and kale, stir well and cover.3. Cook for five minutes, stir occasionally. Add the stock and bring to the boil.4. Reduce the heat and simmer, covered for 8-10 minutes until the vegetables

are tender. Take the pan off the heat. Puree the soup with a hand blender until smooth.

5. Season to taste and ladle into warmed serving bowls.6. Serve with brown bread or a wholemeal pitta.

Lunch:

CAULIFLOWER BLUE CHEESE SALAD:

Prep Time: 30 minsCook Time: 15 minsServes: 4Ingredients:• Head of Cauliflower, cut into small florets• Block of blue cheese, cut into small cubes• 2 red eating apples, cored and diced• 2 tbs rapeseed oil/Olive oil• Sea salt and cracked black pepper• Juice of ½ a lemon

Method:1. Preheat the oven to 180 degrees. Put cauliflower florets on a tray and toss in

the oil salt & pepper then roast in oven for 15 minutes.2. Remove from oven and allow to cool. Once cooled, toss together with the

apple and lemon juice and crumble oven the blue cheese to serve

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FIT FOODIE NOODLE POT - THE MILD ONE:


Ingredients:• 150g straight-to-wok rice noodles• 2 small florets of broccoli• 1 scallion, finely sliced• ¼ carrot, peeled and grated• a few frozen peas• a thumb-sized piece of fresh ginger, grated• a few spinach leaves• 1 tsp vegetable stock powder

Method:1. You will need a large sterilised preserving jar that allows you room to stir.

Place all of the ingredients in the jar and store in the fridge until needed. Just before serving, pour 150ml of boiling water into the jar. Stir well to combine the ingredients and soften the noodles.

2. Enjoy!

Lunch:

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COUS COUS SALAD WITH A CHICKEN BREAST:


Ingredients:• 280g couscous• 500ml chicken or vegetable stock• 2 garlic cloves, crushed• 1 tbsp olive oil• 1 tsp salt• 1 tsp cinnamon• 1 tsp cumin• 1 tsp ground ginger• 1 tsp turmeric• 80g sultanas• 1 cucumber, peeled, halved lengthwise, deseeded and diced• 1 red pepper, diced• 1 yellow pepper, diced• zest of 1 lemon• freshly ground pepperFor the dressing:• juice of 1 lemon• 1 tbsp olive oil• ½ tsp salt

Method:1. Place the couscous in a large bowl.2. Place the chicken stock, garlic, olive oil, salt and spices in a large measuring

jug and whisk until combined.3. Pour the stock over the couscous and stir to combine.4. Scatter the raisins over the couscous. Place a tea towel over the bowl and

leave the couscous to cook for 10 minutes or according to the instructions on the package.

5. Meanwhile, prepare the vegetables.6. Fluff the couscous with a fork. Stir in the vegetables and lemon zest.7. Place all of the ingredients for the dressing in a jar with a lid and shake to

combine.8. Pour the dressing over the couscous and toss well. Season with pepper and

divide the salad between serving plates.9. Serve with a cooked chicken breast.

Lunch:

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CHICKEN & BUTTERNUT SALAD:


Ingredients:• 60g quinoa• 60g butternut squash, peeled and cut into chunks• 100g chicken breast fillet, sliced• 40g tinned chickpeas drained and rinsed• 4 spring onions, thinly sliced• Handful fresh coriander, roughly chopped• 1 lime, juiced• Zest of half lime• 8 cherry tomatoes, quartered, to garnish• Salt and pepper, to tasteFor the seasoning:• Quarter tsp cayenne pepper• Quarter tsp ground cinnamon• Quarter tsp ground cumin• Quarter tsp ground coriander• Quarter tsp smoked paprika• 1 tsp sea salt• Half garlic clove, crushed• Juice of half a lime

Method:1. Mix the ingredients for the Moroccan seasoning in a small bowl.2. Place the quinoa and 160ml water in a saucepan over a high heat and bring

to the boil, stirring occasionally.3. Cover and reduce the heat to low. Simmer for 10-12 minutes until the liquid

is absorbed and the quinoa is tender.4. Set aside to cool. Place the butternut squash in a bowl with a teaspoon of

Moroccan seasoning and toss.5. Heat the olive oil in a non-stick frying pan over a medium heat.6. Add the butternut squash and cook for 3-4 minutes or until all sides are

lightly browned, turning occasionally.7. Add the chicken and cook for 3-4 minutes until cooked through. Set aside

to cool.8. To serve, place the pumpkin, chicken, quinoa, chickpeas, pepper,coriander,

lemon juice and zest in a serving bowl. Season with salt and pepper. Toss gently to combine

Lunch:

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STUFFED SQUASH:


Ingredients:• 1 butternut squash, halved with the pips scooped out• 150g green lentils• 75 g pine nuts• 3 tbsp olive oil• 1 onion, diced• 1 tbsp ground cumin, ground turmeric and paprika• 2 garlic cloves,crushed• Tin chopped tomatoes• 75g feta, crumbled

Method:1. Preheat the oven to 180 degrees.2. Place the butternut squash in an oven proof dish and bake for 30 minutes.

Meanwhile, heat the olive oil in a medium pan over medium heat.3. Add the onion and the spices and saute for 5 minutes. If the pan gets dry

add a dash of water. Add the garlic and lentils and cook for about 2 minutes making sure all the ingredients are mixed well together.

4. Add the tin of tomatoes and leave to simmer for 20 minutes5. Stir occasionally making sure the lentils do not stick to the bottom or the

pan. If the mixture is beginning to get dry add a little water.6. Carefully remove the butternut halves from the oven and spoon the lentil

mixture into them. Crumble over the feta cheese and sprinkle the pine nuts on top.

7. The stuffed butternut squash is ready to serve

Dinner:

30

STUFFED PEPPERS:

Serves: 1

Ingredients:• 2 tsp olive oil• 2 shallots, finely chopped• 2 garlic cloves, crushed• 200g lean minced beef• 2 tbsp soy sauce• 2 tbsp tomato puree• 200g tinned chopped tomatoes• 1 pepper, halved lengthways and deseeded• 2 tbsp grated parmesan or 2 slices mozzarella• A handful of mixed salad leaves, to serve

Method:1. Preheat the oven to 180°C/350°F/gas4.2. Heat the olive oil in a large pan over a medium heat.3. Add the shallots and cook for about 10 minutes, until softened.4. Add the garlic and cook for 1 minute. Stir in the mince, soy sauce, tomato

purée and chopped tomatoes and cook for 20 minutes, stirring occasional-ly.

5. Meanwhile, place the pepper halves on an ovenproof dish and bake for about 12 minutes, being careful not to burn them.

6. Carefully remove the peppers from the oven and spoon the cooked mince into them. Sprinkle over the Parmesan and return the peppers to the oven for 20 minutes.

7. Arrange the salad leaves on a serving plate alongside the stuffed pepper and serve with rice, quinoa or couscous.

Dinner:

31

HEALTHY BAKED FALAFELS:

Prep Time: 10 minsCook Time: 20 mins

Ingredients:• 2 tin chickpeas, drained and rinsed• 1 onion, sliced• 2 cloves garlic, crushed• 1tbps ground cumin• 1 tbsp. ground coriander• 1 lemon, juiced• Handful fresh coriander• Handful of fresh baby spinach• Salt and pepper• 200g breadcrumbs for coating (use GF if necessary)

Method:1. Preheat oven to 180 degrees.2. Combine all the ingredients in a blender and pulse until they form a thick

dough. This may take some time and you may need to occasionally stir the ingredients with a spatula to help it form into a dough.

3. Once all the ingredients are combined, use your hands to form golf ball size balls. Gently flatten each ball to form a small burger shape and coat in breadcrumbs.

4. Place all falafels on a grease proof lined baking tray and bake in the oven for 20 minutes or until golden brown.

5. Once cooked, simply enjoy with sides of your choice

Dinner:

32

CHICKEN SKEWERS WITH SALAD:


Ingredients:• 16-20 wooden skewers• 4 medium free range or organic chicken breasts• Olive oil• 3 tsp smoked paprika• 2 tsp cumin• 1 tsp dried coriander• ½ tsp turmeric• 2 tsp salt• 1 tsp white pepper• 2 tsp dried garlic powder• 200g natural yoghurt• 100g feta cheese / Greek style salad cheese• Handful fresh mint

Method:1. Preheat the oven to 180 degrees. Slice the chicken length ways into 4/5 thin

strips per breast. Coat in a little olive oil.2. Mix dry spices and seasoning together.3. Lightly coat the oiled chicken in the spice mix making sure to get a nice

even covering.4. Place on a lightly oiled tray and roast in the oven for about 15 minutes or un-

til cooked through.5. Put the yoghurt, feta and mint in a food processor and blitz until smooth.

Serve the skewers dipped in the dressing.6. Serve with some salad on the side.

Dinner:

33

CHILLI CON CARNE:

Prep Time: 10 minsCook Time: 1 hourServes: 5

Ingredients:• coconut oil/olive oil• 2 onions, finely chopped• 4 garlic cloves, crushed• 1 chilli, finely chopped• 2 tsp paprika• 1 ¼ kg lean minced beef• 2 × 400g tins of chopped tomatoes• a handful of cherry tomatoes, halved• 500ml beef stock• 5 tbsp tomato purée• 400g tin of kidney beans, drained and rinsed• salt and pepper• 250g natural yoghurt• a handful of chives, chopped• a handful of coriander leaves• brown rice, to serve

Method:1. Heat a tablespoon of coconut oil in a large pan over a medium heat.2. Add the onions and cook for 5 minutes, until softened.3. Add the garlic, chilli and paprika and cook for 5 minutes, stirring frequently.4. Heat a tablespoon of coconut oil in another large pan over a medium heat.5. Add the beef and cook for about 5 minutes, until golden brown. Use a slot-

ted spoon to remove the cooked mince, leaving behind the fat in the pan.6. Place the cooked mince into the pan with the onions.7. Add the chopped tomatoes, cherry tomatoes, stock and tomato purée and

stir well.8. Simmer, uncovered, for 30 minutes. Stir in the kidney beans and cook for 10

minutes.9. Meanwhile, mix the yoghurt and chives in a medium bowl and set aside.10. When you are ready to serve, season the chilli con carne to taste.11. Ladle it into warmed serving bowls and top each portion with a tablespoon

of the yoghurt and chives. Sprinkle over the coriander. Serve with brown rice.

Dinner:

34

RED LENTIL DAHL:


Ingredients:• 2 tbsp coconut oil• ½ onion, finely diced• 2 cloves garlic, crushed• 1 thumb size piece of ginger , grated• 1 medium red chilli, seeds removed and finely chopped• 3 tsp cumin• 1 tbsp medium curry powder• 200g red lentils washed and drained• Juice of 2 limes• 1 tin chopped tomatoes• 500ml boiling water• Bunch of fresh coriander, roughly chopped

Method:1. In a large pot melt the coconut oil.2. Add the onions and sweat off gently on a low heat for about 5 minutes.3. Add the garlic, ginger, chilli, cumin and curry powder and cook for roughly

another 2 minutes.4. Stir in your lentils, lime juice and chopped tomatoes.5. Add the water and bring to a gentle simmer. Continue to simmer for anoth-

er 15- 20 minutes, adding more water if necessary.6. Serve topped with heaps of fresh coriander and a good dollop of natural

yoghurt!

Dinner:

35

CHICKEN & RICE:


Ingredients:• salt and pepper• 2 skinless chicken breast fillets• 2 tbsp Dijon mustard• 2 tbsp chutney (plum, mango or whatever’s in the cupboard)• a small handful of grated Cheddar• 125g brown rice• 300g mixed frozen vegetables

Method:1. Preheat the oven to 180°C/350°F/gas 4.2. Season the chicken fillets and place them in an ovenproof dish.3. Mix the Dijon mustard and chutney in a small bowl and coat the chicken

fillets with this mixture.4. Sprinkle over the Cheddar. Bake the chicken for about 20 minutes, until

cooked through.5. Meanwhile, prepare the rice according to the instructions on the package.6. About 5 minutes before serving, boil the vegetables in salted water, until

tender.

Dinner:

36

CHICKEN & LENTIL CASSEROLE:

Prep Time: 10 minsCook Time: 2 hoursServes: 2

Ingredients:• 2 garlic cloves, crushed• 1 tbsp ground coriander• 1 tbsp ground cumin• 1 tsp paprika• 4 skinless chicken breast fillets• 2 tbsp olive oil• 1 onion, finely chopped• 100g chorizo, sliced into 2cm rounds• 400g tin of chopped tomatoes• 100g dried apricots, chopped• 50g split red lentils• 1 cinnamon stick• 200ml water• a handful of flaked almonds• a handful of mint leaves, chopped• brown rice, to serve

Method:1. Mix the garlic, coriander, cumin and paprika in a large bowl. Add the chick-

en and use your hands to massage the marinade into the meat.2. Cover and leave to marinate in the fridge for 1 hour.3. Preheat the oven to 180°C/350°F/gas 4.4. Heat the olive oil in a large casserole over a medium heat. Add the onion

and chorizo and cook for about 10 minutes.5. Add the tomatoes, apricots, lentils, cinnamon stick, chicken and water and

stir well.6. Cover the casserole and place it in the oven for 1½ hours.7. Meanwhile, spread the almonds on a baking tin and bake for 5–10 minutes

or until toasted, turning halfway through.8. Ladle the cooked casserole into warmed serving bowls and sprinkle over

the almonds and mint.9. Serve with brown rice.

Dinner:

37

QUICK COCONUT & BASIL CHICKEN:

Prep Time: 5 minsCook Time: 15-20 MinsServes: 2

Ingredients:• 2 tbsp olive oil• 4 shallots, finely sliced• 2 leeks, trimmed and finely sliced• 1 red chilli, deseeded and finely chopped (optional if cooking for kids)• 2 skinless chicken breast fillets, cubed• 1 tbsp fish sauce• 1 tsp agave syrup/honey/maple syrup• a handful of basil leaves, torn• 300ml coconut milk• brown or basmati rice, to serve

Method:1. Heat the olive oil in a large pan over a medium heat.2. Add the shallots, leeks and chilli and cook for about 10 minutes.3. If the pan gets too dry, add a dash of water.4. Add the chicken and cook for about 5 minutes, stirring often.5. Add the fish sauce, agave syrup, basil and coconut milk to the chicken in the

pan. Stir well and cook for 2–3 minutes.6. Serve piping hot in warmed serving bowls along with some brown or bas-

mati rice.

Dinner:

38

PEANUT BUTTER HUMMUS WRAPS:

Prep Time: 10 minsServes: Makes 6 wrapsIngredients:Hummus• 1 tin of chickpeas, drained and washed• 2 tbsp. extra virgin olive oil• 1 lime, juiced• 2 tbsp.• peanut butter (a good quality nut butter, i.e check ingredients for only nuts/nut oil)• Salt and pepper to seasonAdditional elements:• 1 large carrot, grated• 1 handful of baby spinach leaves• 6 wholemeal wrapsMethod:1. Place all ingredients for hummus into your food processor and blend until smooth. If

you have a smoothie maker you can easily make it in that.2. Scoop out the hummus and place in a glass jar. Spread generous helping of hum-

mus over the wraps, layer with grated carrot and layer with spinach. Roll the wraps tightly and either eat whole or chop into pin wheels

RATATOUILLE:Prep Time: 15 minsCook Time: 35 minsServes: 3Ingredients:• 6 red peppers, roughly diced• 4 green peppers, roughly diced• 1 large onion, roughly diced• 2 courgettes, roughly diced• 2 aubergines, roughly diced• 2 cloves of garlic, crushed• 4 plum tomatoes, blanched briefly and skinned,de-seeded and diced• Tsp tomato paste• 2 sprigs thyme• 1 bay leaf• Olive oil• Salt and pepperMethod:1. Heat the olive oil in a non-stick pan. Pan fry the courgettes, onions, peppers and au-

bergines until golden in colour, placing in a colander to drain once done.2. Leave to drain for 10 minutes, then put all the ingredients into a heavy-based sauce-

pan or casserole dish.3. Season well with salt and pepper and bring up to a simmer, stirring occasionally to

avoid burning.4. Lower the heat, cover with a lid and cook for 25 minutes or until all the vegetables

are soft

39

SIMPLE CURRY:

Prep Time: 10 minsCook Time: 1 hourServes: 4

Ingredients:• 3 tbsp coconut oil/olive oil• 2 onions, roughly chopped• 4–5 garlic cloves, crushed• a thumb-sized piece of ginger, grated• 2 tbsp medium curry powder• 1 tsp garam masala• 1 tsp ground coriander• ½ tsp chilli flakes• 10 dried apricots, halved• 3 apples, peeled and roughly chopped• 3 peppers, deseeded and roughly chopped• 2 tbsp tomato purée• 700ml chicken stock• salt and pepper• 4 chicken or turkey breasts, cooked and shredded, to serve• brown or basmati rice, to serve

Method:1. Heat the coconut oil in a large pot over a medium heat.2. Add the onion and cook for about 10 minutes, until softened.3. Add the garlic, ginger and spices and fry for 3 minutes, stirring occasionally.4. Stir in the apricots, apples, peppers, tomato purée and chicken stock and

bring to the boil.5. Reduce the heat, cover and simmer for at least 40 minutes (up to 60 min-

utes, if you have time).6. Use a hand blender to purée the curry sauce to the desired consistency,

then check the seasoning.7. If you want to pre-cook this curry, now is the time to take it off the heat. Let

it cool fully, divide it into portions in airtight containers and store it in the freezer.

8. Stir in the cooked chicken or turkey.9. When the curry is piping hot, ladle it into warmed serving bowls.10. Serve with brown or basmati rice.

Dinner:

40

HONEY SOY SALMON NOODLES:


Ingredients:• 2 100g salmon fillets, skinned and pin-boned• 1 tbsp butter• 1 tbsp honey• 1 tbsp soy sauce• juice of 1 lime• 1 tbsp coconut oil• 1 red pepper, finely sliced• ½ aubergine, diced• a handful of broccoli, broken into small florets• a handful of chopped scallions• 300g straight-to-wok rice noodles

Method:1. Preheat the oven to 180°C/350°F/gas 4.2. Place the salmon fillets skin-side down on a non-stick ovenproof dish.3. Smear the butter over the salmon fillets.4. Mix the honey, soy sauce and lime juice in a small bowl. Pour half of this

dressing over the salmon fillets.5. Place the salmon fillets in the oven and roast them for 20 minutes or until

cooked through.6. Meanwhile, melt the coconut oil in a large pan over a medium-high heat.7. Add all the vegetables and stir-fry for about 5 minutes.8. Add the noodles and the remaining dressing. Stir well and cook for 3 min-

utes or until the noodles are heated through.9. Divide the stir-fry between warmed serving bowls.10. Top with the roasted salmon and serve without delay

Dinner:

41

BEEF STIR FRY:


Ingredients:• 2 tbsp coconut oil/olive oil• 200g lean beef fillet, thinly sliced• 1 carrot, peeled & thinly sliced• a handful of baby corn, sliced lengthways• a handful of broccoli florets• a handful of sugar snap peas• a handful of shredded white cabbage• 3 tbsp sweet chilli sauce• 2 tbsp soy sauce• Basmati rice to serve.

Method:1. Heat the coconut oil in a large pan or wok over medium-high heat.

Add the beef and stir-fry for about 10 minutes, until browned all over. Remove the beef and juices and set aside.

2. Add all of the vegetables to the pan and stir fry for about 5 minutes. Add the sweet chilli sauce and soy sauce and stir fry for 2 minutes. Re-turn the beef and juices to the pan, mix well and heat through.

3. Divide the stir-fry between warmed serving plates and serve with bas-mati rice.

Dinner:

42

SnacksSNACKS GUIDE

Shop bought Grab’n’Go’ snack guide:

Naked barsRaw fruit and nut barsPip & Nut butter - 30g sachetsOatcakesNuts & seeds - 30g sachetsGood 4 U snack packs2 pack rice cakes Piece of fruitWyldson trail mixesSmall dark chocolate bars - 70% + cocoaSmall smoothie carton e.g. Innocent smoothiesSmall bag of popcorn

How Often?2 - 3 times a day

When?Between breakfast & lunch, lunch & dinner & post dinner

✓ ✓

YOUR SNACK LIST


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PITTA CHIPS WITH MASHED AVOCADO:

Serves: 2

Ingredients:• 2 wholemeal pitta breads• olive oil• salt and pepper• topping of your choice: chilli flakes, minced garlic, dried herbs or grated Par-

mesan• 1/2 an avocado, mashed

Method:1. Preheat the oven to 180°C/350°F/gas 4.2. Line a large baking tin with parchment paper.3. Use a sharp knife to split the pittas in half and cut them into triangles about

the size of a tortilla chip. 4. Place the triangles on the prepared tin. Drizzle with olive oil, season and

sprinkle over your chosen topping.5. Bake the chips for 12–15 minutes, turning once.6. Arrange the Pitta Chips on a serving platter with some mashed avocado on

the side.

Snacks:

PARMA HAM MELON:

Prep Time: 10 minsServes: 6, as a started/snack

Ingredients:• 1 cantaloupe or honeydew melon• 12 slices of Parma ham

Method:1. Cut the melon in half and remove the seeds.2. Cut each half into six wedges and carefully remove the skin using a sharp1. knife.2. Wrap each melon wedge in one slice of parma ham.3. Place on a serving dish and enjoy

44

Snacks:CHEESE & APPLE STACKS:

Prep Time: 1 minServes: 1

Ingredients:• 2 Oat cakes• 25g Strong white cheddar• ½ apple, finely sliced

Method:1. Place the oat cakes on a small plate.2. Layer the oat cakes with alternate slices of cheddar cheese and the apple

slices until all the ingredients are used up.

SPICED ALMONDS:

Prep Time: 5 minsCook Time: 30 minsServes: 1 jar of nuts

Ingredients:• 1 ½ tbsp of maple syrup• 1 ½ tsp of cinnamon• 1 tsp of nutmeg• ¼ tsp of ginger• 250g of almonds

Method:1. Preheat the oven to 180C. Line a baking tray with parchment paper.2. Place the maple syrup, nutmeg, ginger and cinnamon in a small pan and

gently warm through until mixed together and runny.3. Take off the heat and stir in the almonds. Tip onto a baking tray and spread

out evenly so that they aren’t overlapping. Cook in the oven for thirty min-utes. Make sure you stir the nuts once or twice in this time so that they cook evenly.

4. Once the nuts are crunchy, remove from the oven and allow to cool before tucking in. Any leftovers can be stored in an airtight container.

5. Have a handful of these as a snack.

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Snacks:BANANA & PECAN BREAD:


Ingredients:• Butter, to grease the tin• 140g wholemeal flour• 100g self-raising flour• 1 tsp bicarbonate soda• 1 tsp baking powder• Pinch of salt• 300g banana, mashed• 4 tbsp agave syrup/honey/maple syrup• 3 large eggs, beaten with a fork• 150ml low-fat natural yoghurt• 25g pecans or walnuts roughly chopped (optional

Method:1. Heat the oven to 160C/ 140C fan or gas mark 3. Grease and line a 2lb loaf tin

with baking parchment, allow it to come 2cm above the top of the tin 2. In a large bowl mix the flours, bicarbonate of soda, baking powder and a

pinch of salt.3. In another bowl mix together the mashed banana, agave syrup, eggs and

yoghurt. 4. Quickly stir this into the dry ingredients and mix until well combined.

Scrape the mixture into the prepared tin and scatter with some nuts, if us-ing.

5. Bake in the oven for one hour 10 minutes to one hour 15 minutes, or until a skewer inserted into the middle comes out clean.

6. Cool in the tin on a wire rack. Once cooled, slice the loaf and eat.7. This is delicious served warm or at room temperature topped with nut but-

ter, fruit or healthy spread of your choice

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Snacks:QUICK COOKIE:

Serves: makes 6 cookies.

Ingredients:• 2 ripe bananas, mashed• 50g dark chocolate, chopped into small pieces• 40g porridge oats• 20g mixed nuts, chopped

Method:1. Preheat the oven to 160 degrees.2. Place all the ingredients in a mixing bowl and using a large spoon mix them

all together. The banana binds the mixture so make sure to get it mixed through.

3. When the mixture has formed a dough, roll it into individual balls and place on a parchment sheet. Using your hands, flatten each ball out on the parch-ment.

4. Bake in the oven for 15 minutes.5. Allow the cookies to cool on a wire rack. Have 1 as your snack.

SWEET & SALTY PECANS:

Prep Time: 5 minsServes: 1

Ingredients:• 2 tbsp agave syrup/Honey/maple syrup• A handful of pecans• A pinch of sea salt

Method:1. Preheat the oven to 160 degrees.2. Spread the pecans on a large baking tin, drizzle over the agave syrup/honey/

maple syrup and sprinkle over the salt.3. Roast the pecans for about 20 minutes, turning once.4. Leave them to cool on the tray or serve them hot straight away.

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Snacks:MANGO & DATE FLAPJACK:

Prep Time: 20 minsCook Time: 30 mins, plus time to coolServes: Makes 12 flapjacks

Ingredients:• 240g jumbo porridge oats• 100g desiccated coconut• 100 g pecan nuts, roughly chopped• 2 tbsp chia seeds• 6 tbsp water• 6 tbsp honey• 4 tbsp coconut oil• 1 tsp vanilla• 2 eggs• 4 medjool dates, chopped• 60 g dried mango, chopped• salt

Method:1. Line a metal baking tin with parchment paper so that it overlaps the sides.

Preheat the oven 150 degrees. Spread the oats, coconut and pecans on a baking tin and bake for about 10 minutes. Meanwhile, in a small bowl, mix the chia seeds and water to make a gel and set aside.

2. Melt the honey, coconut oil and vanilla extract in a large pan over a low heat. Remove from the heat and leave to cool slightly. Stir the chia gel into the honey mixture, one tablespoon at a time, ensuring each one dissolves fully before adding the next.

3. Add the egg and stir until smooth. Stir in the dates, mango and a pinch of salt and mix well. Tip the toasted porridge mix into the pan and stir until combined. Increase the oven to 180 degrees. Scrape the mix into the pre-pared baking tin and spread out evenly, pressing down with the back of a spoon.

4. Bake for 25-30 minutes until the top is golden brown and firm.5. Remove from the oven and leave to cool for 30 minutes. To remove from the

tin, take hold of the parchement paper and simply lift the granola slab out6. Cut the slab into bars and store in an airtight container in the fridge

48

Snacks:COCOA & HAZELNUT BOMBS:

Prep Time: 5 minsCook Time: 1 hourServes: Makes 8 balls

Ingredients:• 100g chopped hazelnuts• 6 medjool dates, chopped• 3 tbsp maple syrup• 1 tbsp ground chia• 3 tsp good-quality cocoa powder• 1 tsp vanilla extract

Method:1. Spread the chopped hazelnuts on a plate and set aside.2. Place the dates, maple syrup, ground chia, cocoa powder and vanilla extract

in a food processor and blitz until you have a sticky paste.3. Use your hands to shape the paste into balls roughly the size of golf balls.4. Then roll each ball in the chopped hazelnuts until coated.5. Place the balls in an airtight container in the fridge and leave them to set. In

1 hour they will be ready.6. Have 1 as a snack. I love these with a cup of coffee.

TRAIL MIX:

Prep Time: 2 minsServes: Makes 1 box

Ingredients:• 2 tbsp raisins• 3 Brazil nuts• 2 tbsp cashews• 2 medjool dates

Method:1. Mix all the ingredients together and eat or store in for later in Tupperware

boxs.2. Have a handful of this as a snack.

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Snacks:SALSA VERDE WITH PITTA CHIPS:

Prep Time: 10minsServes: Makes 1 small bowl

Ingredients:• 10 brazil nuts (pine nuts and cashew nuts also work well)• 4 garlic cloves, crushed• 1 tbsp capers• a handful of mint leaves• a handful of parsley• a handful of basil leaves• 4 tbsp olive oil• 1 tbsp red wine vinegar• 3 tsp Dijon mustard• salt and pepper, to taste

Method:1. Place the brazil nuts in a bowl of warm water to soften for about 10 minutes.

Drain the brazil nuts and place them in a food processor along with the re-maining ingredients.

2. Blitz for about 30 seconds, until the salsa verde is smooth.3. Serve with some pitta chips - recipe earlier in this book.

BASIL PESTO:

Prep Time: 5 minsServes: Makes 1 jar

Ingredients:• 1 whole fresh basil plant, leaves picked and washed but not dried• 40g Parmesan, grated• 40g shelled pistachios• 2 garlic cloves, peeled• 2 tbsp olive oil• 2 tbsp water• 1 tbsp rapeseed oil• ½ tsp sea salt• a pinch of black pepper

Method:1. Place all of the ingredients in a large mixing bowl and use a hand blender to

blitz until the pesto reaches your desired consistency.2. Serve with some pitta chips - recipe earlier in this book.

Tone at Home

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