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1 Author: Jennifer Bulcock Publication Date: July 2017

2 The Children s e-hospital Summer Diet Plan

3 Summer Frittata Breakfast Serves: 6 1 Corn-on-the-Cob 1 tbsp Butter 1 small Courgette, very finely sliced 8 large Eggs 40g 0% Greek Yogurt 1 tsp Salt 2 small pinches Black Pepper 25g Baby Spinach 56g low-fat Mature Cheddar, grated* 1. Using a sharp knife cut off the kernels of corn. Or use 75g tinned sweetcorn, rinsed, drained & patted dry. 2. Melt the butter in an oven safe non-stick pan. Add corn & courgette, pinch of salt & pepper. Cook on a hob, stirring regularly, for 6-8 minutes. 3. Meanwhile whisk the eggs in a large bowl. Mix in yogurt, cheese, and remaining salt & pepper until fully combined. 4. Pour the egg mixture into the sweetcorn & courgette. Add some baby spinach & mix well. Allow to settle & top with remaining baby spinach. Cook on a medium to low heat for 5-7 minutes. 5. Transfer pan to oven & cook for a further minutes. Allow to cool for a further 5 minutes before slicing into 6 wedges. 13g 5g 11g 171Kcal

4 Quick Fruit Salad Breakfast Serves: 1 1 medium Banana, sliced 70g Strawberries, chopped 1 Kiwi, in chunks 1-2 tbsp Lemon Juice 1-2 tsp Stevia 1. Mix the lemon juice with the stevia. 2. Add the fruit to a bowl & toss through the lemon juice. Suitable for dessert & packed lunch as well as breakfast. 3g 50g 1g 221Kcal

5 Strawberry & Lemon Overnight Oats Breakfast Serves: 1 40g Porridge Oats* 100ml Semi-Skimmed Milk 50g 0% Total Natural Greek Yogurt 15g Lemon Zest 30g Strawberries, chopped *can be gluten-free if required 1. Mix together oats, milk, zest & yogurt. Pour into a jar. 2. Top with strawberries & leave in fridge overnight. 13g 37g 5g 245Kcal

6 Watermelon & Parma Ham Breakfast Serves: 1 200g slice of Watermelon 2 slices Parma Ham 1 Fresh Fig, quartered 1. For a quick breakfast (or snack) serve watermelon with ham wrapped over & quartered fresh fig. 11g 19g 5g 165Kcal

7 Garden Fresh Omelette Breakfast Serves: 1 1Rasher Bacon, diced 3 whole Eggs beaten 2 Egg Whites, beaten ½ small Red Onion, diced ¼ Red Pepper, diced ¼ Yellow Pepper, diced 25gPeas 25g Sweetcorn ½ tbsp Olive Oil For Garnish 2-3 Spring Onions, diced 2 Baby Tomatoes, halved 1. Heat the oil in non-stick frying pan. Add the bacon, peppers & onion & gently fry for 3-4 mins. 2. In meanwhile beat together the whole eggs with egg whites. Add to the pan along with sweetcorn & peas. Cook for 5 mins. 3. Set the top of the egg under a high heat grill for 2-3 mins. 29g 20g 22g 394Kcal

8 Melon & Berry Yogurt Breakfast Serves: 1 250g 0% Total Greek Yogurt 100g Blueberries 1 tsp Maple Syrup 100g Melon 1. Mix the maple syrup in to the yogurt. 2. Swirl in the blueberries & melon. 32g 34g 12g 324Kcal

9 Summer Eggs Breakfast Serves: 2 400g Courgettes, chopped into small chunks 200g Cherry Tomatoes, halved 1 Garlic Clove, crushed 2 Eggs 1 tbsp fresh Mint, chopped small handful Basil leaves 1 tbsp Olive Oil 1. Heat oil in non-stick frying pan, then add courgettes. Fry for 5 mins until starting to soften. 2. Add tomatoes, mint & garlic & cook for a few more mins. 3. Make two wells & crack in eggs. Cover the pan with a lid or foil. Cook for 2-3 mins. 4. Scatter over basil when serving. 12g 7g 13g 196Kcal

10 Cheats Greek Chicken Salad Lunch Serves: 3 300g Cooked Chicken Breast, diced 25g Onion, finely chopped 1 tsp Lemon Juice 30g 0% Greek Yogurt 60g reduced-fat Humours 100g Pitted Black Olives 60g crumbled Feta Cheese 1. Place diced cooked chicken in a large bowl. Stir in onion, lemon juice, yogurt, houmous & olives. Toss to combine. Sprinkle with feta cheese to serve. 2. Suitable for packed lunches. 36.6g 5.3g 12.3g 279Kcal

11 BBQ Halloumi Skewers Lunch Serves: 4 225g Halloumi, cut into chunks 225g Paneer, cut into chunks 2 Peppers, cut into chunks 16 x Cherry Tomatoes 1 Onion, cut into chunks Marinade 1½ tbsp Olive Oil 2 tbsp Red Wine Vinegar 1 tbsp Dijon Mustard 5 Garlic Cloves, crushed handful Rosemary Leaves 1. In a large bowl mix together the marinade ingredients. Add the cheeses, onions & peppers, toss to coat & marinate in fridge overnight. 2. Heat the barbecue to medium-high. 3. Thread cheese, tomatoes & vegetables onto skewers. Cook for 3-4 minutes on both sides. Baste with marinade whilst cooking. 4. Drizzle over any remaining marinade on serving. 28.7g 11.7g 32g 450Kcal

12 Hunger-Busting Salad Lunch Serves: 1 2 Eggs, hard boiled & chopped 1 Cooked Chicken Breast, chopped 50g frozen Peas, blanched handful Pea Shoots 1 small Carrot, finely diced 2-3cm Cucumber, diced 10g Chives, chopped for garnish Dressing 1 tbsp Olive Oil 2 tsp Dijon Mustard 1½ tbsp White Wine Vinegar 1Garlic Clove, crushed 1. To blanch peas, place in bowl, pour over boiling water. Leave for 2-3 minutes & drain. 2. Whisk together all the dressing ingredients. 3. In a bowl toss together the salad ingredients with the dressing. Sprinkle over chives & serve. Also suitable for packed lunch. 62g 13g 29g 561Kcal

13 Pack-Up Tuna Salad Lunch Serves: 1 3 slices of Tomato 100g Iceberg Lettuce, shredded 50g tin Sweetcorn, drained 3 slices Onion 3 slices Cucumber 5 Pitted Black Olives, sliced 1 Gherkin, sliced 160g tin Tuna 1 Jalapeno Pepper, sliced 3 tbsp Blue Ranch Dressing* *macros may be dependent on brand 1. Pile all the salad ingredients into a leak-proof container, cover with dressing, seal lid. 2. When ready to serve toss dressing through the ingredients. 29.5g 25.4g 10g 310Kcal

14 Chickpea & Feta Salad Lunch Serves: 4 400g tin Chickpeas 100g Feta, cubed 3 Tomatoes, chopped 8 Pitted Olives, chopped 1 Avocado, chopped 1 Pepper, deseeded & chopped 1 tsp Sea Salt 1 large spoonful Blue Ranch Dressing* *macros dependent on brand 1. Salt the chopped tomatoes. 2. Add all the ingredients to a large bowl & mix together. 3. Ideal for packed lunches. 13g 30.2g 17g 326Kcal

15 Beef Lettuce Wraps Lunch Serves: 4 450g Lean Mince Beef 1 small Red Onion, sliced 10g fresh Coriander, chopped 4 large Lettuce Leaves 1 Avocado, finely diced 2 Apples, grated Lemon Juice Dressing 2 tbsp Apple Cider Vinegar 2 tbsp Olive Oil 1. Sprinkle lemon juice over grated apple to prevent browning. Same for diced avocado. 2. Dry fry mince beef in non-stick frying pan, add splashes of water if needed, until cooked through & browned all over. Allow to cool. 3. Mix together the dressing ingredients. 4. Assemble ingredients inside the lettuce leaf & sprinkle over dressing. Suitable for packed lunches. 23g 16.2g 27.2g 402Kcal

16 Summer in a Bowl Lunch Serves: 4 ½ Pink Grapefruit, segmented 40g Feta, crumbled 1 Avocado, diced 1 tbsp Pomegranate Seeds ½ Cucumber, sliced 8 Cherry Tomatoes, quartered 1 Jalapeno Pepper, sliced handful Coriander Leaves 2-3 handfuls Rocket Dressing 2 tbsp Olive Oil 2 Limes, juice only pinch of Sugar ¼ tsp Chilli Powder Salt & Pepper to own taste 1. In a small bowl mix together the dressing ingredients. 2. In a large bowl mix together the salad ingredients. Pour over the dressing & lightly toss. Serve immediately. 3.5g 16.7g 16.2g 227Kcal

17 Kickstart Lettuce Wraps Lunch Serves: 2 85g frozen Peas, cooked, refresh in cold water 85g tin Tuna, drained 1½ tbsp low fat Natural Yogurt ½ Red Pepper, chopped 1 Avocado, in small chunks 1Lime, zest & juice 50g cooked & cooled Rice 1 Celery Stick, chopped 28gCoriander, chopped Leaves of a crisp Lettuce 1. Combine all the ingredients except the lettuce in a bowl, season to own taste, then chill until ready to eat. 2. Spoon the tuna mix on top of the lettuce leaves & wrap up. 20g 22g 12g 227Kcal

18 Watermelon Salad Lunch Serves: 4 250g Bulgar Wheat 2 Tomatoes, finely diced 1 Lime. zest & juice ½ Watermelon, finely chopped 2-3 Spring Onions, finely sliced 4 tbsp tin White Beans, rinsed & drained 1 tbsp Cider Vinegar 30ml Olive Oil 1 Celery Stick, finely diced 15g Mint, chopped 1. Boil 250ml water. Add to bowl with bulgar & lime zest. Cover the bowl. Stand for 10 mins & fluff with fork. Cool for at least 15 mins. 2. Whisk together lime juice, oil, vinegar as a dressing. 3. Add all the ingredients to the bulgar wheat & toss through the dressing. Good for packed lunches. 11.5g 87.7g 8.7g 476Kcal

19 BBQ Piri-Piri Chicken Main Meal Serves: 4 8 Chicken Thighs, skin removed* Marinade 2 tbsp Lemon Juice 1½ tsp Sea Salt 180ml Olive Oil 6 Red Chillies, chopped 4cm fresh Ginger, grated 6 Garlic Cloves, chopped 1. In a blender, puree the chilli, garlic, ginger, lemon juice & salt until smooth. With the blender on high, gradually blend in the oil. 2. Cut some slashes into chicken flesh. 3. Transfer the chilli mixture to a large bowl. Add the chicken & stir to coat. Cover & refrigerate for at least 30 minutes to marinate. 4. Preheat the barbecue on medium-high heat. Remove the chicken from the marinade & pat dry. Season with salt. 5. Barbecue for 4 minutes, or until lightly charred on one side. Turn & cook, basting the chicken with the remaining chilli mixture, for 4 minutes, or until the chicken is cooked through. 6. Can also be cooked under an oven grill or on a non-stick griddle or frying pan. 28.5g 1g 53.7g 602Kcal

20 Kickstart Dill Salmon Main Meal Serves: 6 1.3kg Salmon Fillets 8 Garlic Cloves, peeled 4 tbsp Dill, chopped 100ml Olive Oil Salt & Pepper to own taste 1. In a blender, blend the dill, garlic & olive oil to make a pesto-like paste. 2. Place salmon fillets skin side down on tin foil & rub paste into the flesh. Cover & refrigerate for 2 hours. 3. Heat oven to 190c (170 fan), 375f, gas mark Season fillets with salt & pepper. Bake uncovered for mins. 48g 1.3g 20.8g 385Kcal

21 Kid-Friendly Chicken Curry Main Meal Serves: 4 800g skinless, boneless Chicken Thighs 3 Plum Tomatoes, chopped 2 Courgettes, chopped 180gAubergine, chopped 1 tbsp Sesame Oil 150g Sweet Potato, chopped 2 tsp Garlic-Infused Olive Oil 2 tbsp Olive Oil 1 tbsp Garam Masala 1 tbsp Ground Cumin 2 tsp Ground Turmeric pinch Cayenne Pepper 1. Heat both olive oils in a large heavy based saucepan. Add the spices & sesame oil. Cook for 1-2 mins until fragrant. 2. Add remaining ingredients & 125ml water. Reduce heat to medium-low, cover & cook. Stir occasionally. Cook until sauce has thickened, vegetables are tender & chicken is cooked through. 43g 32g 21g 496Kcal

22 Chicken & Grape Salad Main Meal Serves: 4 500g New Potatoes, halved 900g Cooked Chicken Breast, chopped 50g Seedless Grapes, halved 225g bag Salad Leaves 4 jar Roast Peppers, chopped Dressing 150g Natural Yogurt 1 tbsp Honey Handful Tarragon, chopped 1. Boil new potatoes for minutes until tender. Rinse under cold water tap until cool. 2. Mix together the dressing ingredients. 3. Toss salad leaves, chicken, potatoes, peppers, grapes together in a large bowl. Drizzle over dressing. 75.2g 38.2g 17.7g 614Kcal

23 Honey Mustard Chicken Main Meal Serves: 4 8 Chicken Thighs 4 tbsp Wholegrain Mustard 4 tbsp Honey Salt & Pepper to own taste 1. Preheat oven to 190c (170 fan), 375f, gas mark 5. Put chicken thighs in single layer in a roasting tin. 2. Mix together the honey & mustard, season with salt & pepper & brush over the chicken thighs. 3. Cook for mins, brushing the chicken occasionally with the pan juices, until chicken is cooked through. To check skewer a thigh with a sharp knife, the juices should run clear. 32g 17.5g 34g 511Kcal

24 Beef & Mango Salad Main Meal Serves: 4 450g Sirloin Steak 3 tbsp Soy Sauce 2 Mangoes, flesh chopped 3 tbsp Garlic-Infused Olive Oil Black Pepper 1. Put steak in shallow dish & pour over oil & soy sauce. Season with pepper & turn steak to coat. Cover & chill for 2 hours. 2. Heat griddle until hot. Remove steak from marinade & cook for 3-5 mins on each side depending on your preference. Transfer steak to a board to rest for 5-10 mins before slicing. 3. Meanwhile pour marinade into a pan & cook for a few mins serve marinade over steak & mango salad. *traditional served with spring onions & peanuts in Thailand, not in ingredients calculations for this recipe. 30g 19g 23.2g 405Kcal

25 Szechuan Chicken Salad Main Meal Serves: 1 150g Chicken Breast with skin 2 tsp Olive Oil ½ Cucumber, shredded 1 Carrot, grated ¼ Iceberg Lettuce, shredded handful Coriander, finely chopped handful Mint, finely chopped ½ tsp Szechuan Peppercorns, crushed 1 tbsp Thai Fish Sauce 2 tsp Sesame Oil 1 Spring Onion, finely sliced 2 tbsp Lime Juice 1. Preheat oven to 190c (170 fan), 375f, gas mark Brush chicken breast including skin with olive oil. Cover & bake for 20 mins until cooked through. Allow to cool. Remove skin & discard. Tear chicken into shreds & place in bowl with cucumber, carrot, iceberg lettuce & most of the mint & coriander. 3. Make a dressing using the pepper, fish sauce, sesame oil, spring onion, lime juice. 4. Combine with the chicken salad & serve with remaining herbs scattered over & some lime wedges (if desired) 35g 16g 19g 375Kcal

26 Spicy Lamb Chop Main Meal Serves: 4 4 lean Lamb Chops or Steaks 1 Lemon, juice only 2 tbsp Olive Oil Spice Mix 3 tbsp Cayenne Pepper 3 tbsp Paprika 5 tsp Ground Cumin 2 tsp Garlic Powder 1. To make spice mix place cumin, paprika, garlic powder & cayenne pepper into a jar, screw on the lid and shake everything together really well. 2. Toss 4 lean lamb leg steaks in the juice of 1 lemon & set aside in a non-metallic dish for 3-4 minutes. Sprinkle each side of the steaks with 1-2 tsp of the spice mix, rub it into the meat and marinate for 2-4 hours. 3. To cook, smear the meat with 2-3 tbsp olive oil & barbecue, or grill, for 3-4 minutes on each side. Serve with steamed green vegetables. 36g 2g 20g 333Kcal

27 Ginger Salmon Skewers Main Meal Serves: 2 500g Salmon Fillets, cut into chunks Marinade 50g fresh Root Ginger, cut into small chunks 1 tbsp Olive Oil 1 Lemon, Juice only 1 Chilli, finely diced 1. To make marinade, first press this ginger, through a garlic press & capture the juice into a bowl. Mix with remaining ingredients. 2. Place salmon in a non-metallic dish, pour over marinade & chill in fridge for 30 mins. 3. Soak wooden skewers in cold water, or use metal ones. Thread on salmon & cook on bbq, or under a hot grill, for 3-4 mins on each side. Serve with salad. 51.5g 1.5g 19g 382Kcal

28 Courgette Salad Main Meal Serves: 4 500gCourgettes, sliced 2 Red Peppers, chopped 2 Yellow Peppers, chopped 2 tbsp Olive Oil 200g Feta, cubed 2 Spring Onions, finely chopped 50g frozen Peas, defrosted 150gCherry Tomatoes, halved Dressing 2 Shallots, finely diced 100ml Olive Oil 100ml White Wine Vinegar 2 tsp Caster Sugar 1. Place shallots in a pan with olive oil & white wine vinegar & bring to the boil. Turn off, whisk in sugar & allow to cool before straining. Reserve the liquid. 2. Place peppers & courgette slices in a bowl & toss through the olive oil. Then fry or griddle in batches for 7-8 mins. Set aside to cool. 3. To serve mix together the courgettes & peppers with the feta, peas & tomatoes. Sprinkle over the cooled dressing. 12g 13g 36g 427Kcal

29 Strawberry & Mango Sorbet Dessert Serves: 4 400g Strawberries, chopped 2 Mangos, flesh in pieces 15g Stevia 1. Line two baking sheets with greaseproof paper. Lay out strawberry pieces in a single layer on one & mango pieces on the other. Freeze for 1 hour. 2. Add frozen fruit, stevia & 100ml water to a blender or food processor. Blend until smooth. Add more water as required. 3. For soft scoop, serve immediately. For more sorbet-like texture, freeze for 1-2 hours. 1.5g 26.2g 0.7g 73Kcal

30 Strawberry Dairy-Free Ice-Cream Dessert Serves: 6 100ml tin Coconut Milk 400ml tin Coconut Cream 50ml gluten-free Glucose Syrup 50g Stevia ½ tsp Vanilla Bean Paste 300g sugar-free Strawberry Jam 1. Place coconut milk, coconut cream, syrup, half of the jam & stevia in a saucepan over medium-low heat. Cook, stirring occasionally, for 3-4 minutes or until mixture is smooth & just beginning to simmer. Remove from heat. 2. Pour coconut mixture into a food processor. Process for 1 minute. Pour into a 6cm-deep, 9.5cm x 19cm (base) loaf pan. Freeze for 3 hours or until frozen around edges of pan. 3. Transfer mixture to food processor. Process until thick and smooth. Return to pan. Dollop with teaspoons of remaining jam. Using a butter knife, swirl jam through ice-cream. Cover surface with cling film. Freeze overnight or until firm. 4. Remove the ice-cream from freezer 10 minutes before serving. 2.5g 36.6g 22g 355Kcal

31 BBQ Pineapple & Lime Dessert Serves: 4 1 ripe Pineapple 2 Limes, zest & juice only 25g Stevia 75g Sugar 1. Put lime zest, juice, sugar & stevia into a saucepan over medium-high heat & stir until sugar has dissolved. 2. Cut pineapple in long slices. 3. Heat barbecue to medium heat. 4. Brush glaze onto the slices & cook for 2 minutes on each side until soft & slightly charred. Serve immediately. 1.5g 56.5g 0.2g 234Kcal

32 Banana Frozen Yogurt Dessert Serves: 20 4 very ripe Bananas 330g Demerara Sugar 900g 0% Greek Yogurt 1 tsp Vanilla Extract 1. Preheat oven to 180c (160 fan), 350f, gas mark Line a 20cm tin with foil. Peel the bananas & cut lengthways. Place bananas in the tin & cover with the sugar. Bake until the sugar melts & the banana is soft & roasted. 3. Transfer to a large bowl. Mix in the yoghurt & the vanilla. Pour the mix in the ice cream maker & freeze it according to the manufacturer's instructions. 4. Makes 1 litre about 20 scoops. Serving size is 1 scoop. 5g 23.6g 0.1g 116Kcal

33 Berry Salad Dessert Serves: 6 375g Strawberries, quartered 350g Blueberries 275g Blackberries 300g Raspberries 100g Red Currants 2 runny Honey 3 tbsp Fennel greens, chopped 1 tsp Mint, crushed 1. Combine all the fruits in a bowl. 2. In another bowl combine the fennel & mint. 3. Warm the honey & stir into the herbs. 4. Toss the honey & herb mixture with the berries. Cover & refrigerate for 4 hours before serving. 2.3g 34.8g 1g 158Kcal

34 Kickstart Frozen Berry Yogurt Dessert Serves: 4 250g frozen Mixed Berries 250g 0%-fat Greek Yogurt 1 tbsp Runny Honey 1. Blend berries, yogurt & honey in a food processor for 20 seconds, until it comes together to a smooth icecream texture. 2. Scoop into bowls & serve immediately. 7g 10g 0g 68Kcal

35 Melon & Grilled Strawberries Dessert Serves: 4 500g Cantaloupe Melon, cubed 115g Strawberries, hulled & halved 1 tbsp Icing Sugar 1. Preheat grill to high. Place strawberries on non-stick baking tray, sprinkle with sugar & grill for 4-5 mins until sugar bubbles. 2. Serve strawberries in a bowl with melon cubes. 1.2g 16g 0.2g 71Kcal

36 Watermelon Ice Dessert Serves: g Watermelon 6 tbsp Caster Sugar 4 Kaffir Lime Leaves 1. Put sugar & lime leaves in a saucepan with 7 tbsp water. Gently heat until sugar has dissolved. Pour into bowl to cool. 2. Cut watermelon into wedges. Remove seeds. Cut away flesh & chop. Place in food processor to make a slush. 3. Mix in sugar syrup. 4. Chill in fridge for 4 hours. 5. Strain mixture into a freezer safe container & freeze for 2 hours. 6. Remove, beat with fork, return to freezer. 7. Freeze for 3 hours, beating with fork every 30 mins. Then freeze until firm. 8. Transfer to fridge about 30 mins before serving. 2.3g 34.6g 0.5g 153Kcal

37 Dinner Party Easy Ice Cream Dessert Serves: mlMango Pulp, from 425g tin 50g Desiccated Coconut 1 Tbsp Icing Sugar 250ml Condensed Milk 400ml Double Cream 1. Put coconut in a bowl & cover with boiling water. Set aside for 30 mins. Drain through a fine sieve, pressing coconut to remove liquid. Set coconut aside. 2. Pour cream & milk into a bowl & whisk using electric whisk for 2-3 mins until thick. 3. Stir in mango, icing sugar & coconut. Transfer to lidded plastic box & freeze for 6-8 hours overnight. 4. An hour before serving remove from freezer & transfer to fridge. Scoop into individual bowls. 3g 18g 27g 328Kcal

38 Blueberry Frozen Yogurt Dessert Serves: 4 175g Blueberries 1 Orange, finely grated rind & juice 3 tbsp Maple Syrup 500g low fat Natural Yogurt 1. Put blueberries & orange juice into blender & blend until a puree. Strain through nylon sieve into a bowl. Discard excess juice. 2. In a large bowl mix together the yogurt & maple syrup. Fold in fruit puree. 3. If using an ice cream machine follow instructions & then freeze for 5-6 hours. 4. If not using a machine, transfer the blueberry yogurt to a plastic container & freeze for 2 hours. Remove from freezer, turn out into a bowl. Beat until smooth. Return to freezer & freeze until firm. 7g 29g 2g 157Kcal

39 Tangy Melon Dessert Serves: 1 1 tbsp Balsamic Vinegar 1 tbsp Honey 75gRaspberries Small Melon. 1. Mix the balsamic vinegar and honey together in a bowl. Add the raspberries & toss them through the dressing. 2. Half the melon. Only use one half. Scoop out the seeds & score the flesh. Pile raspberries into the melon. 3. Loosely cover the melon & chill in fridge for at least 20 mins before serving. 3g 49g 1g 197Kcal

40 Mango Mini-Milks Dessert Serves: 6 125ml Whole Milk 200g Condensed Milk 4 Cardamon Pods, crushed 175g Mango Chunks 150ml Double Cream, whipped 1. In a saucepan gently simmer the milk condensed milk & cardamon pods for 2 mins. Set aside to completely cool then strain to remove the cardamon & chill for an hour. 2. Puree the mango flesh using a blender & stir in the chilled milks. 3. Fold in the lightly whipped double cream. 4. Pour the mixture into lolly moulds. Freeze for at least 3 hours. 5. Run lolly moulds under hot water so can release the lolly. Serve immediately. 4.6g 29.1g 17.3g 291Kcal

41 Strawberry Shake Dessert Serves: 4 400ml Coconut Milk 1 tsp Vanilla Extract 1 tsp Ground Cinnamon 12 Strawberries 250g Coconut Cream 1. Put vanilla & milk in large lidded jar. Leave to stand for 10 mins. Shake occasionally. 2. Slice a few of the strawberries. Blend the remaining ones to make a puree. 3. Spoon into bowls, top with puree strawberries & coconut cream. 5g 19g 20g 272Kcal

42 Bananas and Custard Dessert Serves: 1 1 small Banana, thickly sliced 150g low-fat Custard 2 squares Dark Chocolate 1. Heat a griddle to high. Cook the banana slices for 2-3 mins until charred. 2. Meanwhile pour custard into small pan, add squares of chocolate. Heat gently while stirring until custard has warmed & chocolate has melted. 3. To serve pour the custard into a bowl, top with the banana slices. 8g 55g 11g 349Kcal

43 Choco-Mocha Dessert Dessert Serves: 4 60g low fat Cream Cheese 400g low fat Ricotta 1 tsp Stevia 3 tsp unsweetened Cocoa 100g Strawberries, sliced ½ tsp instant Coffee 1. In a food processor blend all the ingredients together until smooth and then chill the chocolate mousse in the fridge for at least an hour. 2. When ready to serve divide the mousse between 4 dessert glasses & garnish with strawberries. 12.4g 7.8g 4.5g 121Kcal

44 The information provided in this book should not be relied on to suggest a course of treatment for a particular individual. It should not be used in place of a visit to, consultation with or the advice of a doctor, or another qualified health care provider. Discretion and common sense should be used. Information in this book does not cover all/any aspects of medical health issues, ailments, allergies, or physical conditions or their treatment. Should you have any health care related questions, call or see your doctor or another health care provider promptly. You should never disregard medical advice or delay in seeking it because of something you have read in this book. Nutritional values in the meal planner / recipes are taken from third-party sources; due to differences in sizes, brands and localisation, nutritional values may differ. Always double check nutritional information and use common sense. The book is provided without any warranty, and the use of the book is solely at your own risk. Before relying on the material in this book, users should independently verify the accuracy, the completeness, and the relevance for their purposes, obtaining professional advice when appropriate or applicable as the material in the book may include opinions, recommendations, or content from third parties, which may not reflect your views. By accepting and using the book and any information contained in the book you understand and acknowledge that everyone that has contributed or prepared this book disclaims any liability to you, and all such persons are not liable for losses or damages which may result through the use of the information, products, and service presented in this book or any other materials or information relating to the book. The statements in this book have not been evaluated by any external authority. The recommendations are not intended to treat or cure any disease or condition.