BEST BODY COOKING - LUNCH RECIPE BOOK -

Transcription

1 BEST BODY COOKING - RECIPE BOOK -

2 Medical Disclaimer Always consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition. Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary. Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish. Copyright 2017 Best Body Bootcamp and it s licensors All rights reserved. No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the author.

3 Contents Leek, potato & onion soup 1 Moroccan spiced sardines 2 Spicy sauerkraut 3 Chicken drummer soup 4 Asian pancakes 5 Garlic & herb cod loin 6 Nourishing Thai chicken soup 7 Lemon chicken skewers 8 Baked chicken satay 9 Spicy haddock stew 10 Sweet potato & cabbage hash 11 Zesty herby drummers 12 Asparagus, bacon & poached egg salad 13 Cheesy bacon Brussels 14 Harissa squash soup 15 Chinese spice turkey pancakes 16 Honey, ginger & sesame chicken with noodles 17 Salmon & chive omelette salad 18 Minted lamb burgers 19 Quick beef salad 20 Turkey tikka salad wrap 21 Lamb skewers with a herby yoghurt dip 22 Quick Scotch broth 23 Mexican veggie burgers 24 Bacon & rocket salad wrap 25 Prawn red curry 26 Spicy quinoa salad 27 Sun-dried tomato chicken salad 28 Thai inspired pork & lettuce wraps 29 Vegetarian minestrone soup 30

4 Pear, Parma ham & beetroot salad 31 Smoked salmon & eggs with a creamy dill sauce 32 South Indian fish curry 33 Chicken & bacon salad wrap 34 Creamy Parma ham, pea & spinach omelette 35 Potato & sun-dried tomato frittata 36 Chicken frittata 37 Cod, mint & pea fishcakes 38 Warm nectarine, ham & Feta salad 39 Bacon, maple & pecan salad 40 Summery duck salad 41 Veggie fritters 42 Fragrant Thai beef & papaya salad 43 Mediterranean tomato soup 44 Quick salmon fillet 45 Salmon & spring onion muffins 46 Speedy sesame duck 47 Super salad 48 Basil & chilli chicken 49 Spicy fish salad 50 Thai pork skewers 51 Mexican chilli wraps 52 Quinoa cheesy bake 53 Mediterranean cod bake 54 Champion soup 55 Cod fish fingers 56 Courgette dollops 57 Chinese pork wraps 58 Courgette soup 59 Winter vegetable stew 60

5 Leek, potato & onion soup 2 tsps ghee or organic coconut oil 1 white onion, chopped 2 sticks celery, finely chopped 3 medium sized leeks, sliced 4 small carrots, peeled and chopped 3 cloves garlic, finely chopped 2 small all rounder potatoes, peeled and chopped 1 pint fresh vegetable or chicken stock (or use 1 organic stock cube) salt and pepper to season SERVES 3 Melt the ghee / oil in a large saucepan over a medium heat. Add the onion, and sauté for 3-4 minutes, stirring. Add the celery, leeks and carrots and sauté for 3-4 minutes, stirring. Add the garlic and sauté for 2 minutes, stirring. Add the potatoes and stir well. Cook for 2 minutes. Add the stock and bring to the boil. Reduce to a simmer. Cover and cook for 30 minutes. Season to taste and cook for 10 minutes. Serve. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. 186 Calories 28g Carbs 5g Protein 6g Fat 1

6 Moroccan spiced sardines 6 fresh sardines 2 tbsps harissa paste 2 tbsps olive oil 3 garlic cloves, finely chopped juice of one lemon, plus extra lemon wedges to serve pinch of sea salt small handful fresh coriander, finely chopped SERVES 3 Preheat oven to 180 C/350 F. Line a tray with a sheet of foil, large enough to seal the sardines in a parcel. Place the sardines on the tray. Mix the harissa paste, olive oil, garlic and lemon juice in a bowl. Spoon the mixture over the sardines, covering both sides of the fish. Sprinkle the salt over the fish then loosely seal the sardines in a foil parcel. Oven bake for minutes, or until the sardines are thoroughly cooked. Garnish with chopped coriander and serve with wedges of lemon. Store any leftover sardines in an airtight container and refrigerate for up to 2 days. 466 Calories 4g Carbs 45g Protein 30g Fat 2

7 Spicy sauerkraut 1 large white cabbage, finely shredded 2 large leeks, very finely chopped 1 large carrot, very finely chopped juice of one lemon 1-2 tsps dried red chillis, finely chopped 2 tsps sea salt 1 thumb sized piece fresh ginger, very finely chopped 3 cloves garlic, peeled and very finely chopped SERVES 15 Place all of the ingredients in a large sealable glass container. Using a wooden spoon or rolling pin, mash the ingredients for 8-10 minutes to break up the vegetables. Finally, press the ingredients down to cover them completely in the juices. Seal and leave at room temperature for 3 days, then refrigerate for up to 2 months. Fact: Preserving vegetables by this process known as lacto-fermentation enhances their digestibility and increases their vitamin levels. The lactic acid which is produced during fermentation not only helps preserve the vegetables but also promotes the growth of healthy gut flora in the intestine. 24 Calories 5g Carbs 1g Protein 0g Fat 3

8 Chicken drummer soup 500g soup and broth mix 10ml extra virgin olive oil 200g leek, sliced 200g carrot, sliced 200g white onion, diced 4 cloves of garlic, finely chopped 2-3 litres cold water (depending on desired consistency) 7 cooked chicken drumsticks (skin removed after cooking) 3/4 tsp salt 3/4 tsp ground black pepper SERVES 8 Place the soup mix in a bowl and cover with cold water. Soak overnight and drain. Heat the oil in a large saucepan and add the onion, carrot and leek. Sauté for 5-6 minutes. Add the garlic and sauté for 1-2 minutes. Add the cold water to the pan and bring to the boil before adding the soup mix. Bring back to the boil and add the chicken drummers. Cover and simmer for 1 hour, stirring occasionally. Season with salt and pepper. Remove skin from chicken before serving. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. 330 Calories 41g Carbs 28g Protein 6g Fat 4

9 Asian pancakes 125g plain flour (use gluten free if preferred) pinch of sea salt 1 egg 300ml unsweetened almond milk pinch of ground chilli pinch of cumin powder 2 tsps extra virgin olive oil 1 tsp extra virgin olive oil 1 small red onion, finely sliced 300g turkey mince 2 spring onions, finely sliced 1/2 a red bell-pepper, diced thumb sized piece of fresh ginger, finely chopped 1 red chilli pepper, finely sliced 2 garlic cloves, finely chopped juice of 2 limes 1 tbsp fish sauce (nam pla) to serve (optional): steamed oriental greens e.g. pak choi MAKES 4 SERVINGS Sift the flour into a bowl and add the salt. Make a well in the centre and add the egg and milk. Whisk together to make a smooth batter. Stir in the chilli and cumin, and allow to stand for 20 minutes. Heat 1/2 tsp of the oil in a large frying pan or shallow frying pan over a medium / high heat. Add one quarter of the batter. Tilt the pan so that it covers the base evenly. Cook for 1 2 minutes each side until golden. Transfer to a plate. Repeat 3 times with the remaining batter. Melt the oil in a frying pan over a medium heat and add the red onion. Sauté gently for 3 minutes until soft. Add the mince and cook for 5 minutes, stirring to brown on all sides. Add the spring onions, red pepper, ginger and chilli pepper. Sauté for 2-3 minutes, stirring. Add the garlic and sauté for 2-3 minutes, stirring. Add the lime juice and fish sauce and stir well. Cook for 2 minutes, then remove pan from heat. Steam the oriental greens gently for 2-3 minutes, until wilted. Spoon the mince mixture onto half of each pancake and fold. Serve with the steamed greens. Store any leftover filling in an airtight container and refrigerate for up to 3 days or freeze on same day. 303 Calories 36g Carbs 24g Protein 7g Fat 5

10 Garlic & herb cod loin 15ml extra virgin olive oil 2 garlic cloves, finely chopped small bunch of parsley, finely chopped 400g cod loin salt and pepper to taste SERVES 2 Preheat oven to 170 C/350 F. Melt the oil and add the parsley and garlic. Place the cod in tin foil on a baking tray. Baste the cod in the garlic and parsley oil, season with salt and pepper. Wrap the cod in the foil and bake in the oven for minutes or until thoroughly cooked. Store any leftovers in an airtight container and refrigerate for up to 2 days. 220 Calories 1g Carbs 36g Protein 8g Fat 6

11 Nourishing Thai chicken soup 1 roast chicken carcass, skin discarded, meat removed and set aside 1 cinnamon stick pinch of ground cloves 5-6 black peppercorns 1 tsp ground coriander 2 tsps extra virgin olive oil 2 small red onions, finely chopped 3 shallots, sliced 1 inch piece fresh ginger, finely chopped 3 spring onions, sliced 2 red chillis, sliced 2 garlic cloves, finely chopped a large pinch of sea salt 1 tbsp fish sauce (nam pla) 1 small bunch of fresh coriander, roughly chopped juice of 1 lime SERVES 3 Place the chicken carcass in a large saucepan and cover with boiling water. Cover and simmer on a low heat for 1 hour 30 minutes. Meanwhile place the cinnamon, peppercorns, ground coriander and ground cloves in a frying pan over a medium / low heat. Gently roast the spices for 1 minute, stirring. Remove from pan and set aside. Add the oil to the frying pan and increase heat to medium. Add the red onions and sauté gently for 3 minutes, stirring until soft. Add the shallots and ginger and sauté for 2 minutes, stirring until soft. Add the spring onion and chillis and sauté for 2 minutes, stirring. Add the garlic and sauté for 1-2 minutes, stirring until soft. Transfer the contents of the frying pan to the saucepan containing the chicken carcass. Add the salt, cooked chicken meat and fish sauce. Cover and cook for 20 minutes. Remove from heat. Add the lime juice and fresh coriander and serve. Store any leftovers in an airtight container and refrigerate for up to 3 days. Serving suggestion: Break 1 egg per person into the soup 2 minutes before removing pan from heat and stir to scramble. 125 Calories 16g Carbs 4g Protein 5g Fat 7

12 Lemon chicken skewers 2 garlic cloves, finely chopped juice of 1 lemon 1 tbsp extra virgin olive oil pinch of ground black pepper pinch of sea salt pinch of red chilli flakes 180g fresh chicken breast, diced sprinkle of fresh parsley to garnish SERVES 1 Mix the garlic, lemon juice, oil, salt, pepper and chilli flakes in a bowl. Add the chicken and stir well to cover in the marinade. Refrigerate for 1 hour or more. Pre-soak 3 bamboo skewers in cold water for 20 minutes. Prepare a medium grill and cover the grill tray with foil. Thread the chicken pieces onto the bamboo skewers and place on the foil. Grill for 4-5 minutes, until the chicken is a golden colour. Turn the skewers and continue to grill until the chicken is thoroughly cooked. Serve, garnished with parsley. Store any leftover chicken in an airtight container and refrigerate for up to 3 days. 122 Calories 4g Carbs 13g Protein 6g Fat 8

13 Baked chicken satay 7 x chicken thighs, bone in and skin on 40g crunchy peanut butter 1 tsp chilli flakes 10g extra virgin olive oil 1-2 garlic cloves, finely chopped 1 inch piece fresh ginger, finely chopped 100g asparagus spears 150g tenderstem broccoli 5g sesame seeds to serve: small bunch coriander, chopped MAKES 7 PIECES Preheat oven to 170 C / 350 F. In a large bowl, mix the peanut butter, chilli flakes, oil, garlic and ginger. Add a drop of cold water just enough to make the mixture slightly runny. Add the chicken and stir well to coat thoroughly. Transfer to an ovenproof dish. Cook for 40 minutes then turn each chicken thigh over. Sprinkle the sesame seeds over the chicken. Place the asparagus and broccoli around the chicken. Cook for a further minutes, or until the vegetables are cooked to your liking. Ensure the chicken is thoroughly cooked before serving. Remove skin from chicken thighs and discard. Serve garnished with coriander. Store any leftovers in an airtight container and refrigerate for up to 3 days. PER PIECE: 252 Calories 3g Carbs 24g Protein 16g Fat 9

14 Spicy haddock stew 1 tsp ghee or organic coconut oil 1 tsp black mustard seeds 1 cinnamon stick 10 curry leaves 2 bay leaves 8 peppercorns 1 onion, chopped 2 small carrots, chopped ½ a medium sized butternut squash, roughly chopped 600g haddock fillets 2 tsp turmeric a pinch of sea salt 170ml coconut milk 150ml cold water or unsweetened almond milk Melt the ghee / oil in a large saucepan over a medium heat. Add the mustard seeds, cinnamon stick, curry leaves, bay leaves and peppercorns. Heat, stirring for 1 minute. Add the onion and sauté for 2-3 minutes, stirring. Add the carrot and squash and sauté gently for 8-10 minutes until soft. Add the fish, turmeric, salt, coconut milk, and cold water / almond milk. Bring to the boil then reduce to a simmer. Cover and cook for minutes. Ensure that the fish is thoroughly cooked before serving. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on the same day. SERVES Calories 16g Carbs 35g Protein 14g Fat 10

15 Sweet potato & cabbage hash 3 tsps organic coconut oil or ghee 1 small white onion, peeled and chopped 2 small carrots, peeled and chopped finely handful of Savoy cabbage leaves, shredded 1 baked sweet potato, cut into chunks 1 tbsp soy sauce, reduced salt 2 eggs salt and pepper to season Melt 2 tsps oil / ghee in a frying pan over a medium heat. Add the onion and carrots and sauté gently for 3-4 minutes, stirring. Add the cabbage and sweet potato and cook for 5 minutes or until the potatoes are golden and crisp. Add the soy sauce and season to taste with salt and pepper. Remove pan from heat. Divide the hash between two plates. SERVES 2 In a separate frying pan, melt the remaining oil / ghee over a medium heat. Crack the eggs carefully into the pan, and cook for several minutes. Flip eggs and cook for 1 minute. Place the fried eggs on top of the two servings of hash. Consume immediately. 364 Calories 50g Carbs 14g Protein 12g Fat 11

16 Zesty, herby drummers 6 fresh chicken drumsticks (approximately 600g) juice of 2 lemons 2 tsps olive oil 1 tsp dried basil 1 tsp dried oregano 1 tsp Italian seasoning a pinch of sea salt and black pepper SERVES 2 Place the chicken in a large bowl. Mix all of the other ingredients together and pour over the chicken. Mix well to cover. Cover the bowl and refrigerate for 4-12 hours, depending on how much time you have. Preheat oven to 180 C/350 F. Line a baking tray with a sheet of foil. Place the chicken on the foil and cook for minutes or until the chicken is crispy and cooked thoroughly. Serve. Store any leftover chicken drummers in an airtight container and refrigerate for up to 3 days. 475 Calories 3g Carbs 55g Protein 27g Fat 12

17 Asparagus, bacon & poached egg salad 1 tsp organic butter or coconut oil 4 unsmoked bacon rashers, cut into small pieces small handful of button mushrooms 10 plum tomatoes 4-6 asparagus spears handful of tenderstem broccoli 2 eggs pinch of salt (optional) and pepper to season 20g walnuts SERVES 2 Melt the butter or oil in a large frying pan over a medium heat. Add the bacon pieces and fry gently on both sides until crispy. Remove from pan and set aside. Add the mushrooms and fry for 3-4 minutes, stirring, until soft. Add the plum tomatoes and fry for several minutes, until soft. Remove pan from heat and set aside. Steam the broccoli and asparagus gently for several minutes (until cooked to your liking). Meanwhile, bring a medium sized saucepan of water to the boil (around 3-4 inches deep). Reduce to a gentle simmer. Carefully crack the eggs into the water. Cook gently for around 3 minutes. Use a serrated spoon to remove the eggs from the water and drain off excess water. Place the steamed vegetables in the base of two serving bowls. Top with the bacon and cooked vegetables. Add the poached eggs and sprinkle on the walnuts. Season with salt (optional as bacon may add enough saltiness) and pepper and serve. Consume immediately. 307 Calories 6g Carbs 28g Protein 19g Fat 13

18 Cheesy bacon Brussels 120g Brussels sprouts, quartered 100g diced bacon 30g Cheddar cheese (use dairy free cheese if preferred), grated ½ tsp coconut oil or butter SERVES 1 Bring a small saucepan of water to the boil and add the sprouts. Simmer gently for 4-5 minutes, until tender. Drain. In a saucepan, fry the bacon in the oil / butter over a medium heat for 3-4 minutes, stirring. Add the sprouts and gently bash with a spoon to break them up a little. Prepare a medium grill. Turn out the contents of the pan onto a large plate. Sprinkle on the cheese. Place until the grill for 1-2 minutes until the cheese is bubbling. Serve. Consume immediately. 390 Calories 12g Carbs 36g Protein 22g Fat 14

19 Harissa squash soup 2 tsps coconut oil or butter 1/2 a white onion, peeled and diced 1 stick celery, finely chopped 1 medium sized butternut squash, peeled and diced 1 medium sized courgette, sliced 2 cloves garlic, peeled and finely chopped 1 tsp turmeric 2 tsps harissa paste 1-11/2 pts vegetable or chicken stock salt and pepper to season SERVES 3 Melt the oil/butter in a large saucepan over a medium heat. Add the onion and sauté for 3-4 minutes until soft. Add the celery and squash, and sauté for 4 minutes, stirring. Add the courgette and sauté for 3 minutes, stirring. Add the garlic, and sauté for 2 minutes, stirring. Add the turmeric, and stir well. Add the harissa paste and stir. Cook for 1 minute. Add the stock and bring to the boil. Reduce to a gentle simmer. Season with salt and pepper. Cover and cook for minutes. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. 159 Calories 20g Carbs 4g Protein 7g Fat 15

20 Chinese spice turkey burgers 200g turkey breast mince 1 tsp Chinese 5 spice 1/2 tsp garlic powder 1 tsp ginger purée 1 tsp honey 1 tsp soy sauce 1 tsp extra virgin olive oil SERVES 1 Mix the turkey, Chinese 5 spice, garlic powder, ginger purée, honey and soy sauce in a bowl. Form two patties from the mixture. Melt the oil in a frying pan over a medium heat. Place the patties in the pan and cook for around 6-8 minutes each side or until thoroughly cooked. Serve. Store any leftovers in an airtight container and refrigerate for up to 2 days or freeze on same day. 140 Calories 3g Carbs 23g Protein 4g Fat 16

21 Honey, ginger & sesame chicken with noodles 10g extra virgin olive oil 2 garlic cloves, sliced 1 tsp ginger puréed or finely chopped 350g mini chicken fillets, cut into strips 1/2 tsp Chinese 5 spice 15g honey 10ml soy sauce 250g pak choi, roughly sliced 120g bamboo shoots 100g vermicelli rice noodles 10g sesame seeds SERVES 2 Melt the oil in a wok or pan. Add the garlic, ginger and chicken. Stir fry for 2-3 minutes then add the honey, Chinese 5 spice and soy sauce. Stir fry for 1 minute then add a dash of boiling water. Add the pak choi and bamboo shoots to the pan, ensuring there is enough water to help steam the dish. Cover and simmer for 5 minutes. Meanwhile cook the rice noodles for 2 minutes or until soft. Drain. Serve the chicken on a bed of noodles, topped with a sprinkle of sesame seeds. Store any leftover chicken in an airtight container and refrigerate for up to 3 days. 508 Calories 52g Carbs 48g Protein 12g Fat 17

22 Salmon & chive omelette salad a large handful of mixed salad leaves 1 salad tomato, sliced 20g cucumber, sliced 2 tsps balsamic vinegar black pepper, to season 2 tsps extra virgin olive oil 3 spring onions, sliced finely a small bunch of fresh chives, finely chopped 3 eggs, whisked 50g smoked salmon, cut into small pieces juice of 1/2 a lemon SERVES 1 Arrange the salad leaves in a bowl and add the cucumber and tomato. Mix the balsamic vinegar, black pepper and half of the oil together and drizzle over the salad. Melt the remaining oil in a frying pan over a medium heat. Add the chives and spring onions and fry for 1 minute, stirring. Pour the eggs into the pan and tilt gently to cover the base evenly. Cook for 2-3 minutes until the egg starts to firm up. Add the salmon pieces, distributing evenly over the omelette. Cook for 1 minute. Using a slice, carefully turn the omelette over and cook for 1 minute, then remove from pan and transfer to a plate. Slice the omelette into bite-sized strips and place on top of the salad. Drizzle the lemon juice over the omelette and serve. Store in an airtight container and refrigerate for up to 1 day. 486 Calories 13g Carbs 32g Protein 34g Fat 18

23 Minted lamb burgers 2 tsps butter or coconut oil 500g lean lamb mince 1 small white onion, very finely chopped handful fresh mint leaves, very finely chopped 1/2 tsp sea salt MAKES 4 BURGERS Mix all of the ingredients in a bowl, except for the butter / oil. Use your hands to break the mince up finely. Form the mixture into 4 patties. Heat the butter / oil in a wide frying pan over a medium heat. Add the patties and fry for 4-5 minutes. Gently turn and fry for 4-5 minutes, or until thoroughly cooked. Serve. Once cooled, store any leftover burgers in an airtight container and refrigerate for up to 3 days. Alternatively, wrap each uncooked pattie in cling film and freeze on same day. PER BURGER: 295 Calories 5g Carbs 35g Protein 15g Fat 19

24 Quick beef salad 1/2 tsp coconut oil or organic butter 1 small white onion, cut into chunks 1 bell-pepper any colour, cut into strips 350g quick fry steak, cut into strips 1 tsp oregano 1 tsp paprika salt and pepper to season handful of plum tomatoes 1 clove garlic, finely chopped To serve: large handful sweet gem lettuce leaves, torn 1/2 an avocado, sliced juice of half a lemon Melt the oil / butter in a large frying pan over a medium heat. Add the onion and pepper and sauté for 1-2 minutes, stirring. Add the steak strips, and season with the oregano, paprika, salt and pepper. Cook for 2-3 minutes, turning to brown the beef on all sides. Add the tomatoes and garlic and cook for several minutes, stirring. Serve on a bed of lettuce and avocado. Squeeze over the lemon juice. Store any leftovers in an airtight container and refrigerate for up to 2 days. SERVES Calories 16g Carbs 39g Protein 21g Fat 20

25 Turkey tikka salad wrap 140g fresh turkey breast, diced 1 tsp tikka curry powder 1 tsp butter or coconut oil squeeze of lemon juice 2 small vine tomatoes 1 seeded wrap (use a gluten free wrap if preferred) handful of spinach leaves, chopped 30g low fat plain yoghurt sprinkle of fresh coriander, finely chopped SERVES 1 Coat the diced turkey breast in the tikka curry powder. You can either allow this to marinate in the fridge for a while or cook it immediately. Melt the butter / oil in a frying pan over a medium heat. Add the turkey and cook for 6-8 minutes, stirring frequently. You might need to add a splash of water to stop the pan going dry and to speed up the cooking. When turkey is thoroughly cooked, remove pan from heat. Squeeze the lemon juice over the turkey and allow to cool for a few minutes. Slice the tomatoes and assemble the wrap with all the remaining ingredients inside. Consume immediately or store in an airtight container and refrigerate for up to 24 hours. 415 Calories 37g Carbs 42g Protein 11g Fat 21

26 Lamb skewers with a herby yoghurt dip 700g lean boneless lamb, cut into small chunks 1 large onion, grated 2 bay leaves 1 sprig fresh rosemary juice and grated rind of 1 lemon 2 tsps extra virgin olive oil salt and pepper 1/3 red bell-pepper, cut into squares 1/3 green bell-pepper, cut into squares for the yoghurt dip: 50g plain yoghurt (use dairy free if preferred) 1 tsp fresh mint, finely chopped 1 tsp fresh coriander, finely chopped to serve: wedges of lemon MAKES 4 SKEWERS Mix the yoghurt dip ingredients together in a bowl. Cover and refrigerate. Place the lamb in a bowl. In a separate bowl, combine the grated onion, bay leaves, rosemary, lemon rind and juice, salt, pepper and oil. Pour the mixture over the lamb and stir well to cover the meat. Cover and refrigerate for 2 hours or overnight. Thread the meat onto four pre-soaked bamboo skewers, alternating with pieces of red and green pepper. Prepare a medium grill. Line a grill tray with foil and place the skewers onto the foil. Grill for 10 minutes, turning occasionally. When the lamb is cooked thoroughly, remove from grill and serve with wedges of lemon and the yoghurt dip. Store any leftover meat in an airtight container and refrigerate for up to 2 days. Store any yoghurt dip in a separate container and refrigerate for up to 2 days. PER SKEWER: 444 Calories 8g Carbs 49g Protein 24g Fat 22

27 Quick Scotch broth 1 tsp extra virgin olive oil 2 medium sized white onions, chopped finely 300g carrots, peeled and sliced 500g Scotch broth mix, pre-soaked in cold water overnight 200g cooked chicken, shredded salt and pepper to season SERVES 7 Melt the oil in a large saucepan over a medium heat. Add the onions and sauté for 5 minutes, stirring until soft. Add the carrots and sauté for 5 minutes, stirring frequently. Add the Scotch broth mix, stir well and cover with cold water. Bring to the boil then reduce heat to simmer gently. Cover and cook for 20 minutes, stirring halfway. If the mixture is too thick, add some boiling water and stir. Add the chicken and salt and pepper. Cover and cook for 15 minutes. Add more boiling water if required to achieve desired consistency. Stir well and serve. Store any leftovers in an airtight container and refrigerate for up to 4 days or freeze on same day. 288 Calories 45g Carbs 18g Protein 4g Fat 23

28 Mexican veggie burgers 60g uncooked quinoa 1 x 400g tin of black beans 50g red onion, finely chopped 50g red bell-pepper, finely chopped 20g Jalapeño peppers 1/2 tsp coriander powder 1/2 tsp cumin seeds 1/2 tsp chilli powder a good pinch of salt and pepper 30g medium oatmeal MAKES 5 BURGERS Preheat oven to 200 C/400 F. Bring a small saucepan of water to the boil. Reduce heat to simmer. Add the quinoa and cook for 20 minutes. While the quinoa is cooking, drain the black beans and mash them up in a bowl. Add the red onion, red pepper and Jalapeño peppers and stir the mixture well. Drain the quinoa and pat gently with kitchen paper to dry. Stir the quinoa into the black bean mixture. Add the spices and mix well. Form the mixture into 5 patties. Pour the oatmeal onto a plate and coat each pattie on all sides. Place the patties on an oven tray lined with baking paper. Cook for 20 minutes. Turn and cook for another 20 minutes. Store any leftover burgers in an airtight container and refrigerate for up to 2 days. PER BURGER: 101 Calories 16g Carbs 7g Protein 1g Fat 24

29 Bacon & rocket salad wrap 2 rashers back bacon 50g Greek cheese (use dairy free cheese if preferred) 2 small vine tomatoes handful of rocket leaves 1 seeded wrap (use gluten free if preferred) Grill the bacon until crispy. Assemble the wrap with all the ingredients inside. Store any leftovers in an airtight container and refrigerate for up to 2 days. SERVES Calories 35g Carbs 28g Protein 19g Fat 25

30 Prawn red curry 10g coconut oil 20g Thai red curry paste 1 large red chilli, sliced 6 baby plum tomatoes 75g bamboo shoots 150g coconut milk 200g uncooked and peeled king prawns 1 tsp fish sauce (nam pla) handful of fresh coriander, chopped fresh lime wedges SERVES 1 Melt the coconut oil in a large frying pan. Add the Thai red curry paste and cook for 2 minutes in the oil to allow the flavours to release. Add the red chillis, baby tomatoes and bamboo shoots. Stir fry for 1-2 minutes. Add the coconut milk and stir well. Add the prawns and simmer for 7-8 minutes or until thoroughly cooked through. Stir in the fish sauce. Serve with the fresh coriander and lime. Store any leftovers in an airtight container and refrigerate for up to 2 days or freeze on same day. 431 Calories 15g Carbs 41g Protein 23g Fat 26

31 Spicy quinoa salad 50g quinoa (dry weight) 100g Greek cheese (or use a dairy free cheese if preferred), diced 100g cucumber, chopped 50g red pepper, diced 50g rocket leaves 40g spring onion, sliced 15g pumpkin seeds 6 baby plum tomatoes, halved 1 red chilli, sliced 1 tsp balsamic vinegar a pinch of ground black pepper Bring a small saucepan of water to the boil. Add the quinoa and cook according to pack instructions. Drain the quinoa and rinse under cold running water to cool. Assemble all of the ingredients in a bowl, except for the balsamic vinegar and black pepper. Sprinkle on the balsamic vinegar and season with black pepper. Store any leftovers in an airtight container and refrigerate for up to 2 days. SERVES Calories 49g Carbs 33g Protein 23g Fat 27

32 Sun-dried tomato chicken salad 500g chicken mini fillets 100g sun-dried tomato pesto 200g mixed baby leaf salad 6 vine-ripened tomatoes, finely sliced 1 medium sized red onion, finely sliced 1-2 tbsps balsamic vinegar 100g Feta cheese (or use a dairy free cheese if preferred), cut into cubes 75g pitted black olives, left whole or sliced a pinch of black pepper SERVES 4 Place the chicken fillets in a bowl and coat evenly with the pesto. Allow to marinate for at least one hour or preferably overnight. Preheat the oven to 160 C/325 F. Place the chicken on a foil lined tray and cook for around 20 minutes, until thoroughly cooked. While the chicken is cooking, divide the salad leaves between four serving bowls. Add the tomato and onion. Drizzle the balsamic vinegar over the salad and add the Feta cheese and olives. Arrange the chicken over the salad. Season with black pepper and serve. Store any leftover chicken in an airtight container and refrigerate for up to 2 days. 376 Calories 13g Carbs 36g Protein 20g Fat 28

33 Thai inspired pork & lettuce wraps 5ml extra virgin olive oil 400g 10% fat pork mince 4 spring onions, finely chopped 1 small red onion, sliced 4 tsps fish sauce (nam pla) 2 tsps red chilli flakes (more or less depending on how hot you like your food) juice of 1 lime 1/3 tsp stevia (or use natural sweetener of your choice) 2 romaine lettuce hearts, ends removed and separated into leaves. SERVES 2 Heat the oil in a large saucepan over a medium heat. Add the pork mince and stir fry for 4 minutes, stirring occasionally to break up the mince. Reduce heat to low. Add the red onion and spring onions to the pan along with the fish sauce, chilli flakes, lime juice and stevia. Stir well and cook for around 4 minutes, stirring regularly. Spoon the mince into the lettuce leaves and serve. Store any leftover pork in an airtight container and refrigerate for up to 3 days or freeze on same day. 398 Calories 9g Carbs 41g Protein 22g Fat 29

34 Vegetarian minestrone soup 1 tsp extra virgin olive oil 1 medium sized white onion, chopped 200g carrot, chopped 1-2 garlic cloves, finely chopped 400g tinned tomatoes 400g tinned cannellini beans, rinsed and drained 700ml vegetable stock 1 sprig fresh rosemary 200g all rounder potatoes, peeled and chopped 60g pasta shells (optional), use gluten free if preferred 60g curly kale salt and pepper to season Heat the oil in a large saucepan over a medium heat. Add the onion and sauté gently for 3-4 minutes, stirring until soft. Add the carrot and cook for 3-4 minutes, stirring occasionally. Add the garlic and fry gently for 2 minutes, stirring. Add the tinned tomatoes, cannellini beans, vegetable stock, rosemary and potatoes. Bring to the boil then reduce heat to simmer. Stir well, cover and cook for 20 minutes. Add the pasta shells, if using, and stir. Cover and cook for minutes, until the pasta is almost cooked. Add the kale and cook for 2-3 minutes, until soft. Serve. SERVES 5 Store any leftover soup in an airtight container and refrigerate for up to 3 days or freeze on same day. 214 Calories 40g Carbs 9g Protein 2g Fat 30

35 Pear, Parma ham & beetroot salad large handful of mixed salad leaves 2 slices of Parma ham 5 walnuts 2 cooked beetroots, sliced 1/2 a pear, core removed, sliced 1 ripe salad tomato, sliced 1 tbsp ricotta cheese (or use a dairy free cheese if preferred) 2 tbsps balsamic vinegar good pinch of oregano Place the salad leaves in a bowl. Top with the ham, walnuts, beetroot, pear, tomato and cheese. Mix the balsamic vinegar with the oregano and drizzle over the salad. Store any leftovers in an airtight container and refrigerate for up to 1 day. SERVES Calories 23g Carbs 15g Protein 12g Fat 31

36 Smoked salmon & eggs with a creamy dill sauce 2 eggs for the sauce: few springs fresh dill, finely chopped 60g cream cheese (or use dairy free cream cheese if preferred) juice of 1/2 a lemon pinch of salt and pepper splash of cold water for the salad: 80g smoked salmon large handful of rocket leaves pinch of cayenne pepper lemon wedges to garnish SERVES 1 Bring a small saucepan of water (around 4 inches deep) to the boil. Reduce heat to simmer water gently. Crack the eggs carefully into the water. Gently swirl the water for a few seconds to prevent the eggs sticking to the base of the pan. Poach the eggs for 4-5 minutes. Drain with a slotted spoon and set aside on a plate. Place the sauce ingredients in a small saucepan over a medium/low heat and cook gently, stirring for 2-3 minutes. Assemble rocket leaves on plate and add the smoked salmon. Top with the poached eggs and sauce. Sprinkle on the cayenne pepper and serve garnished with lemon wedges. Consume immediately. 464 Calories 9g Carbs 35g Protein 32g Fat 32

37 South Indian fish curry 350g white fish fillets, skin removed pinch of cayenne pepper 1 tsp sea salt 2 tsps English mustard 200ml cold water 2 tsps ghee or coconut oil 1 heaped tsp brown mustard seeds 1/2 tsp cumin seeds 1 medium sized onion, finely chopped 2-4 green chillis, sliced lengthways 1/2 tsp garam masala 1/2 tsp ground black pepper 1/2 tsp turmeric 2 medium sized tomatoes, chopped Place the fish in a bowl and add the cayenne pepper and salt. Mix the mustard and water together in a jug and add half of the mixture to the fish. Stir well. Melt the ghee / oil in a large saucepan over a medium heat. Add the fish and cook for 2 minutes each side. Remove fish from the saucepan and set aside. Add the cumin seeds and mustard seeds to the pan and gently sauté for 1 minute, stirring. Add the onion and sauté for 2-3 minutes, stirring. Add the chillis and cook for 2 minutes, stirring. Add the garam masala, black pepper, turmeric and tomatoes and stir well. Cook for 2 minutes. SERVES 2 Add the remaining mustard mixture and bring to the boil then reduce to a gentle simmer. Cook for 3-4 minutes, stirring occasionally. Add the fish back into the saucepan and cook for 4-5 minutes. Serve with steamed rice. Store any leftover curry in an airtight container and refrigerate for up to 3 days or freeze on same day. 380 Calories 26g Carbs 36g Protein 11g Fat 33

38 Chicken & bacon salad wrap 1 tsp ghee or coconut oil 120g chicken breast, diced 2 rashers back bacon handful of salad leaves 2 small vine tomatoes, sliced 1 seeded wrap (use gluten free if preferred) 1 tsp mayonnaise SERVES 1 Melt the ghee / oil in a frying pan over a medium heat. Add the chicken and cook for 6-8 minutes, turning on all sides to brown. Increase the heat slightly. Add the bacon and cook for 3-4 minutes each side, until crispy. Remove pan from heat. Assemble the salad leaves on the wrap and add the cooked chicken, bacon, tomatoes and mayonnaise. Roll tightly and serve. Store any leftovers in an airtight container and refrigerate for up to 1 day. 489 Calories 34g Carbs 32g Protein 25g Fat 34

39 Creamy Parma ham, pea & spinach omelette 3 eggs 1 tbsp ricotta cheese (or use dairy free cheese if preferred) salt and pepper to season 2 tsps ghee or coconut oil 2 slices Parma ham 1 handful fresh spinach leaves 25g frozen peas SERVES 1 Mix the eggs, cheese and salt and pepper in a jug until thoroughly combined. Melt the ghee / oil in a large frying pan over a medium heat. Pour in the egg mixture, covering the base of the pan. Cook gently for 3-4 minutes until the centre of the omelette begins to firm up. Add the ham, spinach and peas over one half of the omelette. Cook for around 2 minutes until the spinach has wilted. Lift and fold the empty half of the omelette over the filling ingredients to cover them. Cook for 1-2 minutes. Cut the omelette in half and remove from the pan using a slice. Serve. Consume immediately. 427 Calories 6g Carbs 31g Protein 31g Fat 35

40 Potato & sun-dried tomato frittata 4 eggs salt and pepper 1 small all-rounder potato, peeled and sliced quite finely. 2 tsps ghee or coconut oil 1 small red onion, sliced 25g sun-dried tomatoes, drained 2 sprigs fresh basil, chopped SERVES 2 Whisk the eggs in a jug with the salt and pepper. Preheat grill to medium / high. Bring a small saucepan of water to the boil. Add the potato and reduce to a simmer. Cook for 3-4 minutes until the potatoes are fork tender. Drain and set aside. Melt the ghee / oil in a frying pan over a medium heat. Add the sliced potato and onion and sauté gently for around 5 minutes, turning occasionally, until the potatoes turn a golden colour. Add the sun-dried tomatoes and basil and stir well. Transfer the contents to a skillet or ovenproof pan. Add the eggs, covering the base of the pan evenly. Place under the grill and cook for several minutes until golden (keep an eye on the frittata to ensure it doesn t burn). Cut the frittata in half and remove from pan with a slice. Serve. Store any leftovers in an airtight container and refrigerate for up to 2 days. 357 Calories 35g Carbs 16g Protein 17g Fat 36

41 Chicken frittata 1 tsp extra virgin olive oil plus a little extra to grease dish 30g broccoli, cut into small florets 50g diced bell pepper (any colour) handful of cherry tomatoes, sliced in half 5 eggs 1 tbsp ricotta cheese (or use a dairy free cheese if preferred) 100g cooked chicken breast, shredded into small pieces 25g fresh spinach leaves, chopped salt and pepper to season pinch of oregano pinch of paprika SERVES 2 Preheat oven to 180 C/350 F. Melt the oil in a large frying pan over a medium heat. Add the broccoli and pepper and sauté gently for 2-3 minutes, stirring occasionally. Add the tomatoes and cook for 2-3 minutes, until soft. Remove from heat and set aside. In a large bowl mix together the eggs, cheese, chicken, spinach, cooked vegetables, salt, pepper, oregano and paprika. Lightly grease an ovenproof dish with oil and transfer the mixture to the dish. Use a spoon to gently even out the mixture. Oven cook for minutes, until the centre of the frittata is firm. Leave to cool in the dish for several minutes before serving. Store any leftovers in an airtight container and refrigerate for up to 2 days. 309 Calories 5g Carbs 34g Protein 17g Fat 37

42 Cod, mint & pea fishcakes 250g all rounder potatoes, peeled and diced 3 tsps butter (use dairy free butter if preferred) 50g frozen peas 1-2 sprigs fresh mint 500g cod fillet, skin removed pinch of salt pinch of ground black pepper pinch of dried dill 70g oat bran 1 egg MAKES 4 LARGE FISHCAKES Preheat oven to 190 C / 375 F. Bring a small saucepan of water to the boil and add the potatoes. Simmer for 8-10 minutes, until soft. Drain well. Return the potato back to the saucepan. Add the butter and mash thoroughly. Allow to cool. Place the peas and mint in a blender with a small splash of cold water. Blend into a purée. Cut the cod into very small pieces using scissors. Place the cod in a large bowl. Add the mashed potato, salt, pepper and dill. Mix thoroughly and divide the mixture into four chunks. Whisk the egg in a shallow bowl. Pour a layer of the oat bran onto a large plate. Take one of the chunks of cod mixture and divide into 2 pieces. Shape into 2 discs. Add a teaspoon of the pea purée to the centre of one of the discs. Place the other disc over the top and gently press the edges down to enclose the pea purée. Gently brush the top and sides of the fishcake with the whisked egg. Turn the fishcake over with a fish slice and brush the other side with egg. Place the fish cake in the oat bran and turn to evenly coat on all sides, then place on an oven tray. Repeat steps with remaining mixture to create four fishcakes. Oven bake for 20 minutes. Turn and bake for a further minutes, until golden. Store any leftover fishcakes in an airtight container and refrigerate for up to 3 days or freeze on same day. PER FISHCAKE: 266 Calories 24g Carbs 29g Protein 6g Fat 38

43 Warm nectarine, ham & Feta salad 1/2 tsp extra virgin olive oil 1 ripe nectarine, cut into slices 1 large handful mixed lettuce leaves 30g unsmoked cooked ham slices 20g Feta cheese (or use dairy free cheese if preferred) 40g fresh avocado, cut into slices 30g Galia melon, cut into slices 3 cherry tomatoes, halved 2 sprigs fresh basil, chopped SERVES 1 Melt the oil in a heavy based skillet or frying pan over a medium/low heat. Add the nectarine slices and cook gently for 2 minutes. Turn and cook for a further 2 minutes, until golden. Remove pan from heat and set aside. Place the lettuce leaves in a serving bowl. Assemble all of the remaining ingredients on top of the leaves. Serve. Store any leftovers in an airtight container and refrigerate for 1 day. 295 Calories 26g Carbs 14g Protein 15g Fat 39

44 Bacon, maple & pecan salad 1/2 tsp ghee or coconut oil 1 unsmoked bacon rasher, cut into small pieces 8 pecan halves large handful mixed lettuce leaves 3 cherry tomatoes, halved half a yellow bell-pepper, sliced for the dressing: 2 tsps balsamic vinegar 2 tsps maple syrup 1/2 tsp brown mustard seeds, ground salt and pepper to taste a drizzle of extra-virgin olive oil Melt the ghee/oil in a large frying pan over a medium heat. Add the bacon and fry until crispy on both sides. Transfer the bacon to a plate and set aside. Assemble the remaining salad ingredients in a bowl and top with the bacon. In a jug, mix together the dressing ingredients. Drizzle over the salad. Serve. Store any leftover salad in an airtight container and refrigerate for up to 2 days. SERVES Calories 21g Carbs 9g Protein 23g Fat 40

45 Summery duck salad 2 duck legs, approximately 225g each (each leg will yield approximately 90g cooked meat) 1 tsp ground Szechuan pepper pinch sea salt pinch ground ginger 80g cucumber, cut into strips 3 spring onions, sliced finely large sprig of fresh mint, chopped large handful of mixed leaves and pea shoots 150g fresh watermelon, diced 100g pomegranate seeds juice of 1 lime SERVES 2 Preheat oven to 190 C/375 F. Place the duck legs skin side up onto a foil lined tray. Pierce the skin all over with a knife. Mix the salt, Szechuan pepper and ginger together in a bowl and rub into the duck legs. Place in the oven and cook for 90 minutes until crispy. Allow the duck to rest for minutes. Remove and discard the skin. Shred the meat or cut into bite-sized pieces. Place the meat in a large bowl. Add all of the other ingredients and mix well. Divide between two bowls. Sprinkle on a little extra Szechuan pepper and serve. Store any leftovers in an airtight container and refrigerate for up to 1 day. 373 Calories 21g Carbs 16g Protein 25g Fat 41

46 Veggie fritters 3 tsps ghee or coconut oil 1/2 a small red onion, finely chopped (or use 6 spring onions, finely sliced) 1 green bell-pepper, finely diced 120g courgette, grated 4 eggs 40g Cheddar cheese, grated (or use dairy free cheese if preferred) a sprinkle of salt and pepper a sprinkle of dried oregano juice of 1/2 a lemon a pinch of garlic powder a small bunch of coriander, finely chopped wedges of lemon to serve MAKES 4 FRITTERS Melt 1 tsp of the ghee / oil in a frying pan over a medium heat. Add the onion and green pepper and sauté gently for 4 minutes, stirring, until soft. Remove pan from heat. Place the grated courgette in a bowl and pat dry with kitchen roll to remove excess moisture. Add the cooked pepper and onion, eggs, cheese, salt and pepper, oregano, lemon juice and garlic powder. Stir the mixture thoroughly to combine. Melt 1/2 tsp ghee / oil in a large frying pan or skillet over a medium heat. Use a ladle to spoon quarter of the mixture into the pan. Cook for 3-4 minutes until the edges become firm and the centre is almost cooked. Use a slice to carefully turn the fritter over. Cook for 2-3 minutes, until cooked throughout. Repeat steps with remaining ghee / oil and mixture. Serve the fritters garnished with chopped coriander and wedges of lemon. Store any leftovers in an airtight container and refrigerate for up to 2 days. PER FRITTER: 176 Calories 6g Carbs 11g Protein 12g Fat 42

47 Fragrant Thai beef & papaya salad 80g beef minute steaks 2 shallots, peeled and quartered for the marinade: 2 tsps olive oil pinch of sea salt and black pepper 1 tbsp fish sauce (nam pla) juice of one lime 1 red chilli, finely chopped 1/2 a lemongrass stick, minced 2 garlic cloves, finely chopped for the salad: 1 spring onion 80g fresh papaya, cut into strips with a potato peeler 1 small carrot, peeled and cut into strips with a potato peeler 50g cucumber, sliced 1-2 sprigs fresh basil, roughly chopped 1 small bunch fresh coriander, roughly chopped 1 large handful mixed lettuce leaves 10g roasted peanuts 50g red pickled cabbage, drained Mix the marinade ingredients in a bowl. Add the beef and stir to cover in the marinade. Refrigerate for 2 hours or more. Place a frying pan over a medium heat and add the beef and marinade. Fry the beef for 2-3 minutes each side (until cooked to your liking). Remove beef from pan and cut into strips. Place the shallots in the pan and sauté gently in the marinade for 3 minutes, stirring until soft. Remove from pan. Discard marinade ingredients. Assemble the salad ingredients in a bowl. Top with the beef and shallots. Serve. Store any leftovers in an airtight container and refrigerate for up to 1 day. SERVES Calories 47g Carbs 30g Protein 20g Fat 43

48 Mediterranean tomato soup 1 tsp extra virgin olive oil 1 large white onion, finely chopped 1 stick celery, sliced 1 handful fresh basil stalks and leaves 4 garlic cloves, finely chopped 1 red chilli pepper, chopped 800g fresh ripe tomatoes, stalks removed 1 medium sized butternut squash, peeled, seeds removed and diced 300ml hot vegetable stock salt and pepper to season 300ml boiled water SERVES 3 Melt the oil in a large saucepan over a medium heat. Add the onion and sauté for 3-4 minutes, stirring. Add the celery and sauté for 2 minutes, stirring. Add the basil and gently fry for 1 minute, stirring. Add the garlic and chilli, and sauté for 2-3 minutes, stirring. Add the tomatoes and cook for 4-5 minutes, until soft. Add the butternut squash and a splash of the stock. Cook for 5 minutes, stirring occasionally. Add the remaining stock, salt and pepper and boiled water. Cover and cook for 30 minutes. Add more water or stock if required to achieve the desired thickness. Cook for a further 10 minutes. Mash or purée the soup to achieve desired consistency. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. 163 Calories 29g Carbs 5g Protein 3g Fat 44

49 Quick salmon fillet 1 red chilli pepper, finely chopped 1 tbsp olive oil 2 garlic cloves, finely chopped 1 tsp ground coriander 1 tsp dried basil pinch of sea salt juice of 1 lemon 175g fresh salmon fillet fresh chopped coriander to serve SERVES 1 Preheat oven to 160 C/325 F. Line an ovenproof tray with a sheet of foil (large enough to seal the salmon in a loose parcel). Mix the chilli, oil, garlic, ground coriander, basil, salt and lemon in a large bowl. Place the salmon fillet in the bowl and carefully turn in the mixture to cover thoroughly. Transfer the salmon to the tray. Spoon the mixture over the salmon. Seal the salmon loosely in the foil. Oven cook for minutes, until the salmon is thoroughly cooked (the flesh will be a pale pink colour throughout). Sprinkle on the chopped coriander and serve. Store any leftover salmon in an airtight container and refrigerate for up to 2 days. Serving suggestion: Serve the salmon with a big leafy salad. 529 Calories 13g Carbs 36g Protein 37g Fat 45

50 Salmon & spring onion muffins 1 tsp extra virgin olive oil 200g fresh salmon fillets, skin on 1/2 tsp dried dill 3 spring onions, sliced 5 eggs a pinch of sea salt and black pepper 25g grated Cheddar cheese (or use dairy free cheese if preferred) MAKES 6 MUFFINS Break the salmon fillets up into flakes and add to the eggs, along with the spring onions and cheese. Stir well. Divide the mixture between the muffin compartments. Bake for minutes until golden. Leave the muffins to cool in the tin for 5 minutes then remove carefully. Enjoy hot or cold. Store any leftover muffins in an airtight container and refrigerate for up to 3 days. Preheat oven to 180 C/350 F. Grease 6 compartments of a muffin tin. Melt the oil in a frying pan over a medium heat. Add the salmon fillets to the pan, skin side down. Sprinkle on the dried dill and cook for 5 minutes. Turn the salmon fillets over and cook for a further 4-5 minutes until the salmon is thoroughly cooked. Remove salmon from pan and set aside. Add the spring onions to the pan and sauté for 3 minutes until soft. Remove pan from heat. Whisk the eggs in a jug and season with salt and pepper. PER MUFFIN: 146 Calories 1g Carbs 13g Protein 10g Fat 46

51 Speedy sesame duck 1 tsp extra virgin olive oil 400g duck breast, visible fat removed and sliced 4 garlic cloves, finely chopped 1 red or yellow bell-pepper, sliced 60ml cold water 1-2 tsps chilli flakes 11/2 tbsps soy sauce salt and pepper to season 2 heads of pak choi, ends removed and leaves washed to serve: small handful of fresh coriander, finely chopped 2 tsps toasted sesame seeds SERVES 2 Melt the oil in a wok over a medium heat. Add the duck and cook for 2-3 minutes, stirring to brown on all sides. Add the garlic and bell-pepper and sauté gently for 1 minute. Add the water, chilli flakes, soy sauce and salt and pepper. Simmer for 3-4 minutes, stirring occasionally. Taste test the liquid in the pan and add more seasoning if required. Stir in the pak choi and steam for 2-3 minutes, until wilted. Transfer the contents of the wok to 2 serving bowls. Top with sesame seeds and chopped coriander. Store any leftovers in an airtight container and refrigerate for up to 3 days. 360 Calories 7g Carbs 56g Protein 12g Fat 47

52 Super salad 1 tsp extra virgin olive oil 40g curly kale, roughly chopped pinch of salt and pepper to season handful of lettuce leaves 120g cooked quinoa (30g dry weight), cooked according to pack instructions 30g dried cranberries 20g walnuts, chopped 50g fresh blueberries 1 tsp sunflower seeds 30g Feta, diced (or use dairy free cheese of your choice) 1 tbsp olive oil juice of 1 lemon 1 garlic clove, finely minced pinch of salt and pepper 20g Greek yoghurt (use dairy free if preferred) Melt the oil in a frying pan over a medium / low heat. Add the kale and season with salt and pepper. Gently fry for 5 minutes, stirring occasionally until crispy. Remove from pan and arrange in a serving bowl with the lettuce leaves. Mix the quinoa with the cranberries and walnuts. Spoon the mixture over the lettuce leaves. Add the blueberries, sunflower seeds and Feta. In a jug, mix the olive oil, lemon juice, garlic, salt, pepper, and yoghurt. Spoon the dressing over the salad. Serve. Store any leftover salad in an airtight container and refrigerate for up to 24 hours. Store any leftover dressing in a separate container and refrigerate for up to 3 days. SERVES Calories 33g Carbs 8g Protein 21 Fat 48

53 Basil & chilli chicken 1 tsp extra virgin olive oil 2 cloves garlic, finely chopped 1-2 red chilli peppers, finely chopped 200g fresh chicken breast, diced 8 fresh basil leaves pinch of ground black pepper pinch of sea salt 1/4 tsp Thai 7 spice 1/4 tsp ground ginger 1 tbsp soy sauce juice of 1/2 lemon or lime small handful of fresh coriander, roughly chopped SERVES 1 Heat the oil in a frying pan or wok over a medium / low heat. Add the garlic and chillis and sauté gently for 2 minutes. Add the chicken and cook for 3-4 minutes, stirring to seal on all sides. Stir in the basil and cook for 1 minute. Add the salt, pepper, Thai 7 spice, soy sauce and ginger and stir well. Cook for 3-4 minutes, until the chicken is cooked throughout. Add the lemon / lime juice and stir. Serve garnished with chopped coriander. Store any leftovers in an airtight container and refrigerate for up to 3 days. 306 Calories 9g Carbs 45g Protein 10g Fat 49

54 Spicy fish salad 1 x 170g sea bass fillet (or use a similar white fish), cut into strips for the marinade: pinch of garlic powder pinch of sea salt pinch of ground black pepper 1 tsp ground coriander 1/2 tsp ground cumin 1/4-1/2 tsp ground chilli flakes 2 tsps olive oil for the salad: large handful mixed lettuce leaves 1 small ripe tomato, sliced 30g carrot, grated or peeled into strips with a potato peeler 70g fresh mango, sliced to serve: juice of 1 lime small handful of fresh coriander, finely chopped Mix the marinade ingredients in a bowl. Add the fish and stir well to cover in the marinade. Refrigerate for 1 hour or more. Assemble the salad ingredients in a bowl. Place a frying pan over a medium heat. Add the fish and marinade and cook for around 5 minutes, turning halfway. Check that the fish is cooked thoroughly then place on top of the salad. Squeeze over the lime juice and add the chopped coriander. Consume immediately. SERVES Calories 23g Carbs 27g Protein 21g Fat 50

55 Thai pork skewers 300g lean minced pork 4 garlic cloves, finely chopped small bunch of fresh coriander, finely chopped (plus extra to garnish) 1 tbsp soy sauce 1 red chilli pepper, finely chopped pinch of salt and pepper 1 tsp Thai 7 spice 1 lemongrass stick, minced lime wedges to garnish MAKES 6 SKEWERS Place all ingredients (except for the lime wedges) in a bowl. Use your hands to mix thoroughly. Refrigerate for 1 hour or more. Soak 6 bamboo skewers in cold water for 30 minutes. Prepare a medium grill and line a grill tray with foil. Divide the pork mixture into 6 pieces and roll each piece into an oval shape. Thread each oval carefully onto a skewer. Place the skewers on the foil, leaving a gap between each one. Grill for approximately 3-4 minutes each side, until golden and cooked throughout. Serve garnished with coriander and a drizzle of lime juice. Store any leftover pork in an airtight container and refrigerate for up to 2 days or freeze on same day. PER SKEWER: 97 Calories 3g Carbs 10g Protein 5g Fat 51

56 Mexican chilli wraps 1 tsp coconut oil or organic butter 500g lean beef mince 1 green bell-pepper, diced 20g red onion, sliced 2 tsps garlic, finely chopped 1 tsp paprika 1 tsp cayenne pepper 1 tsp ground cumin 1 tsp coriander powder 1 tsp dried oregano 200g tinned chopped tomatoes 200g tinned kidney beans, drained 6 tortilla wraps (use gluten free if preferred) handful lettuce leaves 1 salad tomato, sliced and halved 30g cheddar cheese, grated (use dairy free if preferred) 3 tbsps sour cream Add the garlic and sauté gently, stirring, for 2 minutes. Add the spices, herbs, tinned tomatoes and kidney beans. Stir well and simmer for 5 minutes, stirring occasionally. Remove from heat and allow to stand for 2-3 minutes. Arrange a few lettuce leaves in the centre of a wrap. Top with a few spoonfuls of mince, 2 slices of tomato, a sprinkle of cheese and a few teaspoons of sour cream. Roll the edges of the tortilla wrap around the filling to create a wrap. Store any leftover mince filling in an airtight container and refrigerate for up to 3 days or freeze on same day. MAKES 6 WRAPS Melt the oil or butter in a large saucepan over a medium heat. Add the mince, green pepper and onion and sauté gently for 5 minutes, stirring. 304 Calories 24g Carbs 25g Protein 12g Fat 52

57 Quinoa cheesy bake 200g quinoa (uncooked weight) 400g broccoli florets, cooked 120g light cream cheese 3/4 tsp paprika 3/4 tsp cayenne pepper 1/2 tsp sea salt 50g cheddar cheese, grated (use dairy free if preferred) SERVES 3 Cook the quinoa according to pack instructions. Drain and set aside. Prepare a medium grill and grease a 20cm diameter ovenproof dish. Place the cooked broccoli, cream cheese and cooked quinoa in a large saucepan over a medium heat. Stir well and cook for 2 minutes or until warmed through. Add the spices, salt and half of the cheese and stir well. Transfer the mixture to the ovenproof dish and top with the remaining cheese. Grill for 5-10 minutes, until golden and crispy. Store any leftovers in an airtight container and refrigerate for up to 2 days or freeze on same day. 322 Calories 42g Carbs 16g Protein 10g Fat 53

58 Mediterranean cod bake 2 red peppers, deseeded and chopped 2 red onions, peeled and cut into wedges 250g baby plum tomatoes 2 tsps capers 400g tinned chopped tomatoes 2 tsps garlic, chopped 400g can butter beans, drained 2 tsps dried basil salt and pepper to season 600g skinless cod fillets Preheat oven to 200 C/400 F. Place the peppers, onions and plum tomatoes in a large ovenproof dish. Bake for 15 minutes or until vegetables are soft. Add the capers, tinned tomatoes, garlic, butter beans, basil and salt and pepper and stir well. Make 4 spaces in the sauce and nestle in the cod. Bake for minutes or until the cod is cooked through. Serve. SERVES 4 Store any leftovers in an airtight container and refrigerate for up to 2 days or freeze on same day. 242 Calories 22g Carbs 34g Protein 2g Fat 54

59 Champion soup 150g red lentils (uncooked) 2 tsps organic butter or coconut oil 2 small white onions, peeled and chopped 1 stick celery, sliced 1 large leek, sliced 4 small carrots, peeled and sliced 350g all rounder potatoes, peeled and cut into chunks 3 garlic cloves, peeled and finely chopped 1 pint fresh chicken or vegetable stock (or use 1 organic stock cube) 1/2 tsp sea salt 1/2 tsp black pepper SERVES 4 Presoak the lentils if required (check packet for instructions). Melt the butter / oil in a large saucepan over a medium heat. Add the onions and sauté for 4-5 minutes, stirring. Add the celery and leek and sauté for 3-4 minutes, stirring. Add the carrots and potatoes, and sauté for 5 minutes, stirring occasionally. Add the garlic and sauté gently for 1-2 minutes, stirring. Add the stock and bring to the boil then reduce to a simmer. Add the lentils, salt and pepper. Cover and cook for 45 minutes to one hour. Add more seasoning to taste, if required. Mash gently to remove some of the bigger lumps. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on the same day. 304 Calories 52g Carbs 15g Protein 4g Fat 55

60 Cod fish fingers 500g fresh cod fillet, cut into small pieces 1 egg 1 tbsp fresh chives, chopped 1/2 tsp sea salt 1 tsp ground black pepper 50g Parmesan, grated MAKES 5 FISH FINGERS Preheat oven to 200 C / 400 F. Line an ovenproof tray with baking paper. Place the fish in a large bowl and break it up with a wooden spoon. Mix in the egg, chives and salt and pepper. Divide the mixture into 5 and form into fingers on the tray. Coat with the Parmesan cheese. Bake for 20 minutes, or until golden. Check the fish is piping hot before serving. Consume immediately. PER FINGER: 164 Calories 1g Carbs 31g Protein 4g Fat 56

61 Courgette dollops 225g courgette, grated 55g white onion, chopped very finely 55g gluten free self raising flour 85g cheddar cheese, grated (use dairy free if preferred) 2 eggs 20ml milk / unsweetened almond milk pinch of salt and pepper 1 tbsp ghee or organic coconut oil MAKES 7 DOLLOPS Place all of the ingredients in a bowl, except for the ghee/oil and mix well until thoroughly combined. Heat a little of the ghee/oil in a frying pan over a medium heat. Place a heaped tablespoon of the mixture into the pan and shape into a 1-2 cm thick circle. Cook for 2-3 minutes. Turn and cook until golden and crispy. Serve. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. PER DOLLOP: 102 Calories 8g Carbs 4g Protein 6g Fat 57

62 Chinese pork wraps 1 tsp organic coconut oil or ghee 1 small red onion, finely chopped 400g lean pork mince 60g closed cup mushrooms, sliced 1 small courgette, finely diced 3 garlic cloves, finely chopped 50ml fresh chicken stock or use one organic stock cube 1 tbsp tomato purée salt and pepper to season 1 heaped tsp Chinese 5 Spice 2 tsps honey 2 tbsps soy sauce leaves of one lettuce (Romaine or similar), washed SERVES 4 Melt the oil / ghee in a large frying pan or wok over a medium heat. Add the onion and sauté for 2-3 minutes, stirring. Add the pork mince, mushrooms and courgette. Sauté for around 5 minutes, stirring frequently, until the pork is cooked through. Add the garlic and sauté for 1 minute, stirring. Add the stock, tomato purée, salt and pepper. Stir well and cook for 2 minutes. Meanwhile, in a small bowl mix the Chinese 5 spice, honey and soy sauce. Add the sauce to the pan and stir well. Remove the saucepan from heat. Fill the lettuce leaves with the pork mixture. Roll up and eat. Store any leftover pork mixture in an airtight container and refrigerate for up to 3 days or freeze on same day. 265 Calories 10g Carbs 36g Protein 9g Fat 58

63 Courgette soup 1 tsp organic butter or coconut oil 1 small white onion, finely chopped 2 sticks celery, finely chopped 2 medium sized courgettes, finely sliced 450g vine ripened tomatoes, chopped 11/2 pints fresh vegetable or chicken stock (or use 1 organic stock cube) 1 medium sized all rounder potato, peeled and chopped 3/4 tsp turmeric pinch of sea salt pinch of ground black pepper SERVES 3 Melt the butter/coconut oil in a large saucepan over a medium heat. Add the onion, celery and courgette and sauté for 5 minutes, stirring. Add the tomatoes and cook for 3-4 minutes, stirring occasionally. Add the stock and potato, bring to the boil, then reduce to a simmer. Add the turmeric, salt and pepper. Stir, cover and simmer for minutes, stirring occasionally. Mash gently to break up the potato, then serve. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. 166 Calories 28g Carbs 9g Protein 2g Fat 59

64 Winter vegetable stew 1 tsp ghee or organic coconut oil half a butternut squash, peeled, seeds removed, diced 1 aubergine, diced 3 bell-peppers (any colour), diced 600g tinned chopped tomatoes 500ml fresh vegetable or chicken stock (or use 1 organic stock cube) 11/2 tsps ground cumin 1 tsp ground coriander 1/2 tsp ground cinnamon 1/2 tsp ground ginger salt and pepper to season 400g tinned chickpeas, drained and rinsed SERVES 3 Melt the ghee / oil in a large saucepan over a medium heat. Add the butternut squash and gently sauté for 8-10 minutes, stirring occasionally. Add the aubergine and peppers and sauté for 5 minutes, stirring. Add the tinned tomatoes and stock and bring to the boil. Reduce to a gentle simmer and add the spices, salt and pepper. Cover and cook for 25 minutes, stirring occasionally. Add the chickpeas and cook for 10 minutes, then serve. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. 349 Calories 57g Carbs 19g Protein 5g Fat 60