39Kcal. 9.8g. Sweet BBQ Rub Fit Pro Client Recipe System By Karen Ruffle. Condiments

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1 Sweet BBQ Rub Condiments Serves: 5 50g Brown Sugar 1 tbsp Salt 2 tsp Black Pepper 2 tsp Paprika 2 tsp Garlic Powder 2 tsp Onion Powder 1 tspmustard Powder small pinchcayenne Pepper 1. Stir all ingredients together & use as a rub for meat before BBQ. 2. Will store in airtight jar for up to 4 weeks. 0g 9.8g 0g 39Kcal

2 BBQ Lamb Burgers Lunch Serves: 4 450g Lamb Mince 1 tbsp dried Mint 2 tbsp fresh Coriander, chopped 1 tbsp dried Oregano 1 tbsp Garlic, finely chopped 1 tsp Vinegar 1 tsp Black Treacle 1 tsp Ground Cumin ¼ tsp Ground Allspice ½ tsp Chilli Flakes ½ tsp Pepper *in UK New Zealand sourced lamb is Halal For Kosher, use approrpriate butchers. 1. Preheat barbecue for medium heat. Or use the cooker grill. 2. Place the lamb in a large bowl & mix with the mint, coriander, oregano, garlic, vinegar and black treacle. Season with cumin, allspice, crushed chillies & black pepper - mix well. Shape into 4 burgers. 3. If using a BBQ, brush grid with oil. Cook burgers 5 minutes on each side or until well done & to your taste. 22.5g 6.7g 22.5g 329Kcal

3 Ramadan BBQ Lamb Ribs Main Meal Serves: 10 2kg Short Lamb Ribs 6 Garlic Cloves, crushed 3cm piece Root Ginger 160ml Runny Honey 4 tbsp Soft Brown Sugar 125ml Soy Sauce 2 serving Sweet BBQ Rub* 4 Red Chilli, chopped, deseeded ½ tsp Ground Cinnamon 2 tbsp Olive Oil 4 Lemons, all juice & zest of 2 *Sweet BBQ Rub Recipe on this website Lamb imported from New Zealand is Halal 1. Place the ribs in a saucepan & cover with cold water, bring to the boil. Reduce the heat & simmer for 5 minutes. Drain the water & clean the saucepan. 2. Rub ribs with Sweet BBQ Rub & set aside. 3. Mix the remaining ingredients together. Make a sauce by putting sauce ingredients into saucepan. Add 190ml water & stir. Cover & simmer for about 10 minutes until the sauce thickens a bit & is sticky. 4. Preheat the grill to highest temperature. Transfer the ribs on a baking tray & brush with thickened sticky sauce. 5. Place on top rack of the oven and grill for 5-10 minutes watching it very carefully to prevent them for burning. You can slightly open the oven door to keep an eye on the ribs as it can burn very quickly. 6. Alternatively can cook on a BBQ. 50g 32.3g 26.4g 567Kcal

4 BBQ Spicy Beef Burger Lunch Serves: 4 450g Lean Beef Mince* 1 small Onion, finely diced 2 Garlic Cloves, crushed 1 Egg 1 tsp Tomato Ketchup 1 tsp English Mustard 1 tsp Paprika 1 Red Chilli, finely diced 2 Spring Onions, finely diced handful Basil, chopped *Kosher & Halal if meat sourced from appropriate butchers. 1. In a large bowl mix together the mince, garlic, tomato ketchup, mustard, egg, chilli, paprika, spring onions, onion & basil. 2. Divide & shape into four patties. 3. Heat grill & cook under for 5-6 minutes on each side. Or brush bbq grill with a little oil & cook for similar amount of time on the bbq. 23.5g 3.5g 15g 243Kcal

5 BBQ Black Bean Burger Lunch Serves: 4 400g tin Black Beans, rinsed & drained 1 tbsp Vegetable Oil 75g Red Pepper, diced 75g Red Onion, diced 3 Garlic Cloves, crushed 2 Chipolte Peppers, minced 43g Sweetcorn 3 tbsp cooked Pumpkin, mashed 90g dried Breadcrumbs* 62g Pecans, chopped 1 tsp Cumin 1 tsp Salt *buy vegan variety if required 1. Heat oil over medium heat then add garlic, onion, red pepper & corn. Sauté for 3 minutes. Remove from heat & set aside. 2. Place black beans in a deep bowl. Using back of fork, mash about half the beans & leave half whole. Then add pumpkin, sautéed vegetable mixture, chipotle peppers, pecans, salt, breadcrumbs & cumin. Mix well until all ingredients are combined to desired consistency. Note, if mixture is too dry you can add a little more pumpkin. Using hands, form into four large patties & chill in fridge. 3. Heat grill medium high heat. Brush grill pan with oil then place burgers under the grill. Or you can barbeque them. Cook for approx. 3-5 minutes on each side. 11g 39.5g 16.2g 348Kcal

6 BBQ Spicy Lamb Kebabs Lunch Serves: 4 500g Lamb Mince* 1 Onion, very finely chopped 4 Garlic Cloves, crushed 1 tbsp Ginger, grated 1 Chilli, very finely chopped ½ tsp Chilli Powder 2 tsp Cumin 2 tsp Garam Masala 1 tsp dried Fenugreek Leaves 10g fresh Coriander, chopped In UK most lamb is Halal as imported from New Zealand. For Kosher, source appropriately. 1. Place all the ingredients in a large bowl & mix well using your hands until all the spices & ingredients are evenly distributed throughout the meat. 2. Using metal or pre-soaked wood skewers, take a small amount of meat & shape around the skewer. Should make 8 in total. 3. Cook for 15 minutes on a hot BBQ or under a hot grill. turning once during the cooking time. 27.7g 9g 25g 372Kcal

7 BBQ Swordfish Lunch Serves: 4 112g x 4 Swordfish Steaks 110ml (4 fl oz) White Wine 5 Garlic Cloves, minced 2 tsp Rosemary, chopped 2 tbsp Lemon Juice 1 tbsp Olive Oil Salt & Pepper, to own taste 4 slices Lemon, as garnish 1. Stir wine, garlic & 1 tsp rosemary together in a medium baking dish. Sprinkle fish with salt & pepper. Place in the baking dish, turning to coat. Cover & refrigerate for at least 1 hour. 2. In a small bowl, stir together the lemon juice, olive oil & remaining rosemary. Set aside. 3. Preheat barbecue for medium heat. 4. Lightly oil barbecue grate to prevent sticking. Cook fish 10 minutes, turning once, until easily flaked with a fork. Remove fish to a serving plate & top each fillet with a slice of lemon for garnish. 21.7g 1.7g 10.7g 202Kcal

8 Ultimate Party BBQ Ribs Lunch Serves: kg Baby Back Ribs Sea Salt & freshlyground Black Pepper 2 tbsp Olive Oil Sauce 1 tbsp Olive Oil 2 Streaky Bacon Slices 4 sprigs Fresh Thyme 3 Garlic Cloves, crushed 500ml Tomato Ketchup 1 small Onion, halved 1 tsp Ground Cumin 250g Peach Preserves 2 tbsps Dijon Mustard 2 tbsps Brown Sugar 65ml Treacle 2 tbsps Red Wine Vinegar 1 tsp Ground Paprika 1. Preheat the oven to 140c (120 fan), 275f, gas mark 1. Put the ribs on a baking tray, season with salt & pepper & drizzle with olive oil. Bake low & slow for 90 minutes. 2. Meanwhile, make the sauce. Wrap the bacon around the middle of the thyme sprigs & tie with kitchen twine so you have a nice bundle. Heat oil in a large saucepan over medium heat. Add the thyme bundle & cook slowly for 3-4 minutes to render the bacon fat & give the sauce a nice smoky taste. 3. Add the onion & garlic, cook slowly, without coloring, for 5 minutes. Add all of the rest of the sauce ingredients, give the sauce a stir, & turn the heat down to low. Cook slowly for 20 minutes to meld the flavours. 4. Put some sauce in a separate bowl for basting, reserving the remaining sauce for serving. 5. Baste the ribs with the sauce & let them continue cooking, basting twice more, for 30 more minutes. 6. When the ribs are cooked, take them out of the oven. P reheat the grill for 5 minutes & grill the ribs, basting with the sauce. They should become crisp and charred, about 5 minutes on each side. Alternatively cook on hot BBQ. 7. Pick the onion & garlic out of the sauce and serve with ribs. 17.5g 27.7g 27.6g 430Kcal

9 Bourbon BBQ Wings Snack Serves: 30 1kg whole Chicken Wings 2 tbsp Olive Oil 4 Celery Sticks, each cut into quarters For BBQ Sauce 150ml Tomato Ketchup 100ml Cider Vinegar 100ml Bourbon 4 tbsp Dark Brown Sugar 1 tbsp Worcestershire Sauce 1 tsp Ground Cumin 1 tsp Ground Coriander 1 tsp Ground Paprika 30g Butter For Blue Cheese Dip 100g Gorgonzola 150ml Soured Cream 50g Mayonnaise good squeeze Lemon Juice 1. Heat oven to 220c (200 fan) 450f, gas mark 7. Cut the chicken wings into winglets by slicing through each of the joints. Put the winglets on a large baking sheet, drizzle with the olive oil. 2. Roast in the oven for 20 mins, then reduce the temperature to 180c (160 fan), 350f, gas mark 4. Cook for a further 25 mins. 3. Meanwhile, make the barbecue sauce. Put all the ingredients, except the butter, in a pan & mix together. Let it bubble away for 3-5 mins to thicken up a little, then add the butter & stir until it has melted. Season to taste. 4. Half an hour before the chicken wings are ready, take them out of the oven & brush over three-quarters of the barbecue sauce. When they re fully cooked, toss them in the rest of the sauce so that they become sticky. 5. In a small bowl, mash the blue cheese dressing ingredients together with some seasoning, until combined. Serve alongside the wings with the celery sticks for dipping. *Macros & kcal based on 30 wings per kilo together with the dip 10g 9g 13g 213Kcal

10 BBQ Pork Kebabs Lunch Serves: 4 500g Tenderloin Fillet, in cubes 120ml Barbecue Sauce 1 Lemon, cut in wedges 1. When BBQ hot, oil the wire rack so that kebabs will not stick to it. 2 If using bamboo skewers soak them in water before threading on pork cubes. Smother with bbq sauce & grill for 30 seconds on each side. Continue to brush on bbq & grill sequence until meat is cooked through 4-5 mins. 3. Serve with salad & wedges of lemon. 23.2g 15.2g 3.7g 188Kcal

11 BBQ Chilli Prawn Skewers Lunch Serves: 1 16 giant Prawns, shelled with tails on 1 Lime, cut into wedges 4 tbsp Sweet Chilli Sauce 1. Soak bamboo skewers for at least 10 mins. 2. Thread 4 prawns onto each skewer & brush with chilli sauce. Cook over hot BBQ, tuning them once. Take 23 mins to cook. Serve with lime wedges & remaining chilli sauce as a dip. 38g 21g 3g 263Kcal

12 Simple BBQ Burgers Lunch Serves: 4 500g leanbeef Mince 1Onion, finely chopped 1 tbsp Garlic-Infused Olive Oil Salt & Pepper 1. Season beef & mix in onion & oil. Form into 4 large or 8 small burgers. Chill for 20 mins. 2. Brush bbq grill with a little oil & cook burgers for 3-5 mins on each side depending on size of burger. 24.2g 3.5g 18.5g 278Kcal

13 BBQ Chilli Chicken Lunch Serves: 8 8 Chicken Thighs 2 tbsp Lemon Juice Marinade 125gNatural Yogurt 4 Garlic Cloves 3cm fresh Ginger Root 1 tsp Chilli Powder 1 tsp Cumin 1 tsp Garam Masala 1 tbsp Olive Oil 1. Slash chicken thighs with knife in fleshy parts. Place in non-metallic container. 2. Blend together marinade & pour over chicken. Marinate for at least 4 hours or overnight. 3. Heat BBQ to hot. Place chicken on lightly greased rack & cook, turning often. Shouold take mins. Check that juices run clear before serving sprinkled with lemon juice. 16.9g 1.2g 18.5g 239Kcal

14 BBQ Halloumi Kebabs Main Meal Serves: 4 500g Halloumi 3 tbsp fresh Oregano, chopped 2 tbsp Olive Oil 1 Lemon, zest & juice 16 Cherry Tomatoes 1-2 Courgettes, thickly sliced pinch of Chilli Powder 1. In a bowl mix together the marinade using the lemon zest, juice,olive oil, oregano, chilli. 2. Thread remaining ingredients alternately onto skewers & rest in shallow dish covered in the half of the marinade. Turn several times. Leave overight in the fridge. 3. Heat BBQ to hot. Grill skewers for 2-3 mins on each side. Serve drizzled with remaining marinade. 27g 4.2g 37.8g 465Kcal

15 BBQ Griddle Aubergines Side Serves: 6 2 Aubergines, sliced vertically 2 tbsp Olive Oil 250g Greek Yogurt 3 tbsp Nut Butter 1 Garlic clove, crushed 1 Lemon, juice only 2 tbspcoriander, chopped 2 tbsp Parsley, chopped 2 tbsp Mint, chopped 1. Brush each aubergine slice with some oil & place slices on bbq. Cook for for 2-3 mins on each side until golden brown and tender. 2. Mix the yogurt with the nut butter, garlic, lemon juice and herbs. Top the aubergines with yogurt dressing. 7g 6g 16g 197Kcal

16 BBQ Sweet Potatoes Lunch Serves: 4 4 medium sized Sweet Potatoes 2 tbsp Olive Oil 4 tbsp Crushed Peppercorns 300ml Greek Yogurt small bunch Spring Onions, chopped 28g fresh Chives, chopped 1. Rub oil & peppecorns over potato skins. 2. Wrap in 2 layers of tin foil & place directly on BBQ coals. Cook for about 45 mins. Turning every 15 mins. 3. Serve split with yogurt topped with spring onions & chives. 10.8g 28.2g 5.2g 203Kcal

17 BBQ Ribs Main Meal Serves: 8 100gPassata 16 Short Ribs 1 tspcinnamon 1 tsp Paprika 2 tbsp Chinese 5 Spice 1 tsphimalayan Rock Salt 2 tbsp Honey 1 tbsp White Wine Vinegar 1 tbsp Crushed Garlic 1. Mix all the ingredients together in a bowl. Rub over the ribs. 2. Place them on high in slow cooker for 5 hours (or low for 8 hours). 3. Drain the ribs & place over hot BBQ for 5 mins turning every 1+ min 61.6g 5g 34.2g 574Kcal

18 10 Minute BBQ Sauce Condiments Serves: 6 2 x 400g tin Chopped Tomatoes 1 Onion, chopped 3 Garlic Cloves, crushed 1 tbsp Black Treacle 3 tbsp Worcestershire Sauce 1 tbsp Smoked Paprika 1. Tip tins of tomatoes into a medium suacepan. Add the remaining ingredients & stir. 2. Bring to the boil & cook uncovered until mixture is thick & pulpy. Stir frequently to stop sauce 'catching' at base of pan. Allow to cool before blending smooth. 3. Use as a glaze for meats, fish or vegetables before BBQ or Grill. 2.3g 9.8g 0.2g 50Kcal

19 BBQ Chicken Drumsticks Lunch Serves: 4 8 Chicken Drumsticks Marinade 4 tsp Tomato Puree 2 tbsp Coconut Sugar 1 tbspwhite Wine Vinegar 1 tsp Paprika 1. Cut a few slashes into chicken drumsticks & place in a dish. 2. In a bowl mix together the marinade ingredients & pour over the drumsticks. Make sure each drumstick is thoroughly covered in marinade. 3. Cover the dish & store in fridge for 1 hours or more. 4. Oil the bbq grill. Place drumsticks on the grill & cook for 5-6 minutes each side. 5. Serve 2 drumsticks per person with fresh salad. 26.2g 7.5g 12g 250Kcal

20 BBQ Cumin Beef Lunch Serves: 6 1kg Steak, cut into 6 strips 1 smallonion, grated 2 tbsp Worcestershire Sauce 3 Garlic Cloves, crushed 2 Limes, juice only 1 tbspcumin 1 tbsp Chilli Flakes 1 tbsp Olive Oil, to brush on grill 1. Make a marinade by mixing together the onion, Worcestershire sauce, garlic cloves, lime juice & spices. Place in non-metallic container. Add beef & make sure beef fully covered in marinade. Allow to chill in fridge for up to 24 hours. 2. Thread beef onto metal skewers & brush bbq rack with olive oil. Grill beef on hot barbecue. About 3-4 minutes each side. Rest the beef under tin foil for 10 mins before slicing & serving with salad. 35.5g 2.1g 10.5g 245Kcal

21 BBQ Sardines Main Meal Serves: 2 12Sardines, cleaned, gutted Baste 1 Lemon, zest & juice 4 tbsp Olive Oil small bunch Dill, finely chopped small bunch Parsley, finely chopped 1 tbsp Capers, drained & chopped 1. In a small bowl whisk together the baste ingredients. 2. Oil the bbq grill. 3. Brush the sardines with the baste & continue to baste as they cook. 4. Cook sardines for 3-4 mins each side. Serve with salad. 54g 1.5g 36g 538Kcal

22 BBQ Chicken Breast Lunch Serves: 4 4 skinless Chicken Breasts 4 rashersbacon Marinade 4 tbsp Tomato Puree 1 tbspfish Sauce 2-3 drops of Tabasco 2 tsp Honey 2 Garlic cloves, crushed 1. Cut a few slashes into both side of the chicken breasts & place in a dish. 2. In a bowl mix together the mariande ingredients & pour over the chicken breasts. Make sure each breast is thoroughly covered in marinade. 3. Cover the dish & store in fridge for 4 hours or more. 4. Oil the bbq grill. Place chicken on the grill & cook for 8 minutes each side. 5. During last 4 minutes of cooking time. Grill bacon for 2 mins each side. 6. Serve chicken & bacon with fresh salad. 36g 5g 7g 167Kcal

23 BBQ Pork Kebabs Lunch Serves: 4 500g Pork Fillet, cut into chunks 2 Peaches, cut into chunks Baste 1Lemon, juice only 2 tbsp Honey 2 tbsp Olive Oil 1 tsp Dijon Mustard 1. In a bowl mix together the basteingredients. 2. Oil the bbq grill. Thread pork & peach chunks alternatively onto metal skewers. 3. Brush the kebabs with the baste & cont to do so as they cook. 4. Cook & turn kebabs for 8-10 mins. 27.2g 14.7g 10.5g 255Kcal

24 BBQ Sticky Ribs Main Meal Serves: 4 2 racks Baby Pork Ribs Marinade 8 tbsp Tomato Puree 4 tbsp Coconut Sugar 3 tbsphoney 2 tbspmaple Syrup 2 tbspfish Sauce 2 tbsp English Mustard 2 tbsp Mild Chilli Powder 1 tsp Paprika 1. In a bowl mix together the marinade ingredients & pour over the racks of ribs. Make sure each pork is thoroughly covered in marinade. 2. Cover the dish & store in fridge overnight. 3. Oil the bbq grill. Place ribs on the grill & cook for 3-4 minutes each side. 4. Move to chopping board & cut through ribs to separate. Serve with fresh green salad. 43.7g 36.7g 23.5g 540Kcal

25 BBQ Thai Prawns Lunch Serves: 2 600gTig er Prawns, peeled Marinade 1 Red Chilli, seeded and finely chopped 1 tbsp Olive Oil 2 tsp Fish Sauce 2 Garliccloves, crushed 2 tsp Ginger, grated 1 tsp Ground Cumin 1. In a bowl mix together the marinade ingredients & add the prawns. Make sure prawns are thoroughly covered in marinade. 2. Cover the bowl & store in fridge for 1-2 hours. 3. Oil the bbq grill. Thread prawns onto skewer skewers. Either soak bamboo ones in water for 15 mins before use or use metal skewers. 4. Cook prawns for 2 minutes in total. Turning once during the cook. 5. Serve on the skewer. 45.5g 1.5g 10g 282Kcal

26 BBQ Greek Lamb Lunch Serves: 4 4x100g Lamb Leg Steaks Marinade 2 tbsp Olive Oil 2 Garlic cloves, finely chopped 1 tbsp Balsamic Vinegar 20g Mint, leaves only, chopped 1. Cut a few slashes into both sides of the steaks & place in a dish. 2. In a bowl mix together the marinade ingredients & pour over the steaks. Make sure each steak is thoroughly covered in marinade. 3. Cover the dish & store in fridge for 4 hours or more. 4. Oil the bbq grill. Place lamb on the grill & cook for 4-6 minutes each side. 5. Serve lamb with fresh salad. 20.2g 1g 15.2g 219Kcal

27 BBQ Mediterranean Pork Lunch Serves: 4 600g Pork Fillets, cut into chunks 1 Onion, cut into chunks Marinade 2 tsp dried Herbes de Provence 1 Lemon, zest & juice 1 tbsphoney 1 tbsp Olive Oil 1. In a bowl mix together the herbs, lemon zest and juice, honey & oil. Add the pork and onions and stir well to coat all the pieces of meat evenly. 2. Cover & marinate in fridge for up to 1 hour. 3. Thread the meat and onion alternately onto metal skewers. 4. Oil bbq grill. Cook the skewers for 6-8 mins, turning regularly. 38g 3g 6g 220Kcal

28 BBQ Chicken Thighs Main Meal Serves: 4 8 Thighs, on bone skin removed Marinade 2 tbsp Lemon Juice 125g Greek Yogurt 4 Garlic Cloves, crushed 3cm Ginger, grated pinch Chilli Powder 1 tsp Cumin 1 tsp Garam Masala 1 tbsp Olive Oil 1. Mix marinade ingredients together. Make deep slashes into chicken thighs. Cover with marinade. Chill in fridge overnight. 2. Heat BBQ or grill. Cook chicken thighs for mins. Turning often. Serve with salad. 35.2g 2g 36.5g 478Kcal

29 BBQ Sweetcorn Side Serves: 8 8 Corn on the Cobs 100g Butter 6 Anchovies, chopped 1 Garlic Clove, crushed 2 tbsp Lemon Zest, grated 1. Mash together the anchovies, garlic, lemon zest & buter. 2. BBQ corn on the cobs for 5-8 minutes until lightly charred. 3. While hot, brush with the anchovy butter & serve immediately. 8.1g 18g 12g 212Kcal

30 BBQ Corn on Cob Side Serves: 6 6 Corn on Cobs 4 tbsp Parmesan, grated 2 tbsp Coriander, chopped 1 Lime, juice only 1. Before griddling or bbq, boil corn on cob in large saucepan of boiling water for 5 mins. Drain & pat dry. 2. BBQ or griddle until scorch marks appear. 3. Sprinkle with lime juice, parmesan & coriander before serving. 7g 18g 1g 109Kcal

31 Garlic BBQ Chicken Lunch Serves: 6 900g boneless Chicken Thighs 2 Lemons, zest & juice 1 tbsp Paprika 1 tbsp mild Piri-Piri Sauce 2 tbsp Brown Sugar 3 Garlic Cloves, crushed 3 tbsp Olive Oil 2 tbsp Coriander, chopped 1. Put the chicken in a large non-metallic bowl & mix with the other ingredients. Cover, chill & marinate overnight. Rest at room temerature an hour before cooking. 2. Cook on bbq or under hot grill for 4-7 minutes per side until cooked through. 21.5g 7g 27.6g 363Kcal

32 Vegetarian BBQ Treat Lunch Serves: 6 500g Halloumi Cheese 2 tbsp Olive Oil 1 tbsp Oregano leaves, chopped 1 tbsp Peppercorns, crushed 1. Cut Halloumi into 6 slices & marinate in remaining ingredients overnight. 2. Cook for 2-3 minutes each side on bbq or griddle before serving. 17.5g 0.8g 25g 298Kcal

33 BBQ Beef Steaks Lunch Serves: 6 1kg Steak, cut into 6 chunks 2 tbsp Worcestershire Sauce 4 Garlic Cloves, crushed 2 Lemons, juice only 2 tbsp Apple Cider Vinegar 1 tbsp Cumin Seeds 1 tbsp Chilli Flakes 1 small Onion, grated 2 tbsp Olive Oil 1 tbsp Olive Oil for drizzling 1. In a bowl mix the steak pieces with the remaining ingredients except 1 tbsp olive oil. Place in non-metallic container, cover & chill overnight. 2. Drizzle with oil before bbq or griddle for 3-4 mins on each side. Allow to rest under foil for 10 mins before slicing & serving. 43.6g 5g 23.3g 405Kcal

34 BBQ Piri Piri Sardines Lunch Serves: 4 12Sardines, gutted & cleaned Marinade 2 Red Chillies, finely chopped 1 Bird's Eye Chilli, finely chopped 4 Garlic Cloves, crushed 4 tbsp Olive Oil 2 tsp Red Wine Vinegar 1 tsp Paprika 1 tsp Sweet Chilli Sauce 2 tsp dried Oregano 1 tsp English Mustard 1. In a bowl whisk together all the marinade ingredients. Place into a saucepan & simmer for 3 mins. Then using a blender, process into a paste. 2. Brush some of marinade inside the fish. Also brush the outside of the fish with the marinade. 3. Heat a barbeque until coals have light dusting of ash. Or if using gas bbq, light it 10 mins before cooking fish. 4. Cook the sardines for 3-4 mins on each side. Cont to brush with marinade while cooking. Serve with salad. 33.7g 0g 15.5g 275Kcal

35 BBQ Pineapple Side Serves: 6 1 Pineapple 75g Honey 2Limes, zest & juice only 1. Peel pineapple. Cut in half, lengthways. Cut in half again & cont. until have 6 long slices. 2. In a bowl beat together honey, lime juice & zest. Brush all over the pineapple slices. 3. Griddle & turn on barbecue until lightly charred. erve immediately. 0.6g 28.6g 0.2g 106Kcal

36 BBQ Mackerel Main Meal Serves: 2 2 Mackerel, gutted and cleaned 2 tbsp Coconut Oil 5cm Ginger, grated 3 Garlic cloves, finely chopped 2 Chillies, deseeded & chopped bunch Spring Onions, diagonally shredded 250g Cherry Tomatoes, quartered 1 tsp White Balsamic Vinegar 1. Slash the fish a few times on each side, then season with black pepper. Oil bbq rack & cook the mackerel for 3-5 mins on each side.. 2. Melt the oil in a frying pan on the barbecue & allow oil to heat up. 3. Fry the ginger, garlic and chillies for about 2 mins. Toss in the spring onions and cherry tomatoes. Cook for 1 min then take off the heat. 4. Place the mackerel onto a plate, splash with the vinegar & pour over the contents of the pan. 40g 7g 44g 586Kcal

37 Steak Marinade Main Meal Serves: 4 4 tbsp Red Wine Vinegar 1Onion, finely chopped 2 tbsp Olive Oil 2 tbsp dried BBQ Spice 950gRump Steak 1. Place the steak in a shallow dish. In a small bowl mix all the marinade ingredients together and rub all over the steak. 2. Cover & chill in the fridge for at least an hour. Remove & allow meat to rest at room temperature. 3. Heat griddle over high flame, can also use BBQ or grill, and cook steak fo 3-5 mins each side depending on how your prefer steak. 4. Cover with foil & allow to rest for 5 mins before slicing & serving. 69g 0g 40.2g 633Kcal

38 Fruity BBQ Chicken Main Meal Serves: 4 8 Chicken Drumsticks 3 tbsp Tomato Puree 3 tbspbrown Sauce 1 tbsp White Wine Vinegar 1 tbsp Honey 1 tsp Garlic, crushed 1. Remove skin from the drumsticks & make a couple of cuts into flesh of each. 2. In a bowl mix together all the glaze ingredients & brush over the chicken wings. 3. Place on barbecue & cook for mins constantly glazing & turning to ensure cook through. 26g 15g 12g 279Kcal

39 BBQ Cheese Peppers Lunch Serves: 4 4 Peppers, halved lengthways & deseeded 1 tbsp Olive Oil 250g Mozzarella, sliced 2 tbsp Pitted Olives, chopped 1 tbsp Oregano, chopped 2 Garlic cloves, crushed 1. Rub the outside of the peppers all over with the olive oil. 2. Stuff the peppers with the mozzarella, olives, oregano & garlic. 3. Oil BBQ grill. Place peppers on the BBQ & cook mins until the pepper is charred. 13g 8g 22g 282Kcal

40 BBQ & Mustard Chips Side Serves: 2 250g White Potato, peeled & cut into small wedges 1Egg White 1 tbsp dried BBQ Seasoning 1 tspenglish Mustard 1 tbsp Olive Oil 1. Preheat oven to 200c (180 fan), 400f, Gas Mark 6. Generously grease baking tray with the olive oil. 2. Parboil the potato wedges for 5 mins in small saucepan of boiling water. Drain & rinse in cold water. 3. Meanwhile whisk egg white and add bbq seasoning & mustard. 4. Coat potato wedges with seasoned egg white and spread across the baking tray. 5. Cook for 15 mins. Turn all the wedges & cook for a further 15 mins. 4.5g 23g 7g 167Kcal

41 BBQ Spiced Chicken Main Meal Serves: 4 8 bone inchicken Thighs 170gGreek Yogurt Marinade 4 tbsp Olive Oil 2 tbsp Ground Cumin 2 tsppaprika 2 tspground Corinader 1 tsp Garlic Salt 1 tbsp fresh Thyme, chopped 1 Lemon, juice & zest pinch Chilli Flakes 1. Remove skin from chicken thighs & make a few cuts into the flesh of each. Place in shallow dish. 2. Mix together marinade ingredients. our over chicken thighs & using hans make sure each thigh is coated in marinade. Cover & leave in fridge overnight. 3. Cook on bbq, or under a grill, until juices run clear about 30 mins. Turn every 10 mins. Serve with salad & greek yogurt. 24.7g 2.2g 31.7g 394Kcal

42 Superfood Smoothie Smoothie Serves: 2 150g frozen Blueberries 1 large handful Baby Spinach 3 tbsp Flax Seeds 1 tbsp Hemp Seeds 2 tbsp Maca Powder 3 tbsp Dulse Seaweed 240ml Coconut Water 1. Blend all the ingredients together with 4 ice cubes & serve immediately. 11g 34g 7.5g 248Kcal

43 Bulking Berry Smoothie Snack Serves: 1 200g Frozen Mixed Berries 225g Spinach 125g Low-fat Plain Yogurt 60g Vanilla Powder 1 tbsp Walnuts 1 tbsp Ground Flaxseed 340ml Water 1. Blend all the ingredients together in a high-powered blender. Serve immediately. 57g 54g 11g 500Kcal

44 Supergreen Breakfast Smoothie Breakfast Serves: 1 150ml Almond Milk 50g Kale 100g Pineapple, in chunks ½ large ripe Avocado 150g Silken Tofu 3+ ice cubes 1. In a high-powered blender blend until smooth. 2. Add cold water if it's too thick. Serve and drink immediately. 13g 23g 19g 315Kcal

45 Dream Smoothie Breakfast Serves: 4 1 ltr fesh Orange Juice 1 ltr Almond Milk 1 tsp Vanilla Extract 3 tbsp runny Honey plus 6 ice cubes 1. Combine all ingredients except the ice in a blender. 2. Add ice & blend until thick & creamy. Serve immediately. 2.7g 38g 2.5g 186Kcal

46 Kickstart Green Breakfast Smoothie Breakfast Serves: 1 50g Spinach 50g Watercress 1 large Banana 250ml unsweetened Apple Juice handful ice cubes 1. Place all ingredients in high-powered blender & blend until smooth. Serve immediately. 4g 63g 1g 253Kcal

47 Super Smoothie Smoothie Serves: 4 450g frozen Berries 450g lightstrawberry Yogurt 100ml Skimmed Milk 25g Porridge Oats 1. Whizz the berries, yogurt and milk together with a stick blender until smooth. Stir through the porridge oats, then pour into 4 glasses and serve. 8g 18g 1g 117Kcal

48 Pink Avocado Smoothie Breakfast Serves: 2 ½ Avocado, in chunks 150g Raspberries 4 tbsp 0%Total Greek Yogurt 1 tbsp Lemon Juice 200ml Semi-Skimmed Milk handful ice cubes 1. Place all the ingredients into a high-powered blender & whizz until smooth. Serve immediately. 9g 15g 11g 197Kcal

49 Red Smoothie Smoothie Serves: 1 1 small Beetroot, chopped 1 Apple, chopped 1 Carrot, chopped 1 tbsp Chia Seeds 200ml iced Water 1. Place everything in a high powered blender & blend until smooth. Serve immediately. 4g 34g 4g 188Kcal

50 Creole Smoothie Smoothie Serves: 1 100g frozen Mixed Berries 100mlCoconut Water 150g 0% Total Greek Yogurt 1. Whizz all the ingredients together in high powered blender & serve immediately. 17g 21g 0g 152Kcal

51 Cucumber, Orange, Mint Smoothie Smoothie Serves: 1 1 smallapple, roughly chopped ½ Cucumber, roughly chopped 1 Orange, flesh only few Mint Leaves 100ml Water 2-3 Ice Cubes Place all the ingredients in a high powered blender & blend until smooth. Serve immediately. 3g 38g 1g 146Kcal

52 Summer Smoothie Breakfast Serves: 1 1 slice of large Watermelon 1 Mango thick slice ofpineapple 1 scoop ofstrawberry Powder 50ml Water few Ice Cubes Peel mango & remove seed. Quarter watermelon & remove skin. Cut a thick slice of pineapple & remove outer skin. Place all the ingredients in a high powered blender and blend until smooth. Serve immediately. 27g 69g 3g 411Kcal