RECIPES SUGAR FREE. Program. Simple Oatmeal Pancake. (makes 1 large or 2 small pancakes)

Transcription

1 RECIPES Elsa s 10 Day SUGAR FREE Program Berry Avocado Smoothie The healthy fats & fibre within the avocado makes this smoothie super filling & give a nice creamy taste. The addition of the Greek yogurt adds extra protein to help you stay fuller for longer & the berries give you nice hit of immune boosting vitamins & antioxidants. ½ an avocado (you can freeze the other half or use frozen avocado thawed) 1 cup strawberries (frozen fruit is fine, allow to thaw a little before using) ½ cup blueberries ½ cup of natural Greek Yogurt 1 cup of milk of choice 1tsp brown rice syrup/honey (optional) Add all of the above ingredients to a blender & blend until smooth Serve immediately or refrigerate for up to 2 days. Supercharger Smoothie This smoothie recipe won t spike your blood sugar because it uses low GI fruit and gives you a good dose of protein, fibre and essential fats that will supercharge your energy levels. 1 ½ cup of fresh/frozen berries (strawberries and blueberries work well) 1 cup unsweetened almond milk 1 tablespoon almond butter 1 heaped tablespoon oats 1 heaped tablespoon of shelled hemp seed or flaxseed Combine the berries, almond milk and oats in a blender and blend until smooth Add the almond butter and seeds and blend for another 5 to 10 seconds Pour into a glass or travel mug and enjoy. Simple Oatmeal Pancake (makes 1 large or 2 small pancakes) ⅓ cup of rolled oats (I use Flahavan s progress oatlets) 1 egg ½ tsp cinnamon ½ tsp vanilla extract Heat a non-stick pan over medium heat, add a small nob of oil/butter. Beat the oats, egg, cinnamon & vanilla together. Pour into the pan, making sure it spreads out into a circular shape. Cook for 2-3 mins on each side and allow to cool a little before eating. Serving suggestions Spread 1-2tsp of nut butter over the pancakes and/or top with berry fruits & a drizzle of natural Greek Yogurt. Another nice option is to press blueberries into the pancakes as they cook or add a little shredded apple to the batter before cooking. Power Pancakes (makes 2 pancakes) I call these power pancakes because unlike regular pancakes, they re high in protein and fibre so they ll keep you full and energised all morning. The yummy flavours from the cinnamon and blueberries make these pancakes worth getting up for! 50 grams rolled oats (1/2 cup) 2 eggs 100 grams cottage cheese ½ tsp of cinnamon Handful of blueberries Small knob of butter or oil Blend all the ingredients (except the blueberries) in a food processor or with a hand blender. Bring a non stick pan to medium heat and lightly grease with oil or butter Pour in half the mixture to make one pancake. Press in the blueberries all around the pancake and cook for about 4-5 minutes each side until lightly golden. Serve on its own or top with natural Greek yogurt and fresh berries. Apple & Cinnamon Bircher Muesli (serves 1) Cooked porridge is not the only way to eat oats. Oats eaten raw with cold milk are delicious too, particularly in summer. Bircher Muesli is a traditional Swiss recipe that involves soaking oats overnight which really speeds things up at breakfast time. This is my version using oats, nuts, cinnamon apple and yogurt. I serve this in a little ramekin dish which makes me feel like I m giving myself a little treat in the morning it s the simple things in life! Half an apple (grated) ⅓ cup rolled oats

2 ½ teaspoon cinnamon ½ teaspoon vanilla extract ⅓ cup natural whole milk yogurt ¼ cup of milk of choice (cows or almond milk work well) 2 tablespoons chopped nuts or a nut/seed mix (I use almonds & walnuts) A few Blueberries (or other fruit) to serve In a bowl combine the oats, cinnamon, vanilla extract, yogurt and milk. Add the grated apple and mix well. Cover the bowl with wrap or foil and leave in the fridge overnight. In the morning, stir through approximately half of the chopped nuts then scatter the remaining nuts on top of the oats, and top with some blueberries or fruit of choice. LUNCH RECIPES Zesty Chicken & Black Bean Salad 1 cooked chicken breast or left over roast chicken cut into slices 50g of salad/lettuce leaves of choice ¼ cucumber thinly sliced 4 cherry tomatoes, halved 1 scallion, finely chopped 100g tinned black beans drained and rinsed For the Dressing 1tbsp extra virgin olive oil 1 small garlic clove minced ¼ tsp of dried cumin 1tbsp of fresh lime juice A few sprigs of coriander finely chopped In a large salad bowl, combine the salad leaves with the chicken, cucumber, tomatoes black beans & scallion. To a small bowl, add the lime juice, garlic, & cumin, then add the olive oil and whisk together to emulsify. Pour dressing over the salad, then top with the coriander and season to your taste. Crustless Mini Quiches (makes 6) See alternative filling options below 1/3 white onion, finely chopped 1/2 courgette, grated ½ a red pepper, finely chopped ¼ cup of milk of choice 4 large eggs 1 handful of grated white cheddar cheese (optional) A few sprigs of parsley or basil, finely chopped (optional) A small bit of oil for cooking Preheat your oven to 170 degrees Finely Chop about 1/3 of an onion. Grate the courgette. Sauté the onion in a little oil for a minute or two, then add the pepper & courgette, lightly fry for a couple of minutes. Crack the eggs in a bowl & lightly beat. Add the milk & cheese followed by the veggies from pan mix through. Lightly grease a non-stick muffin tin, then pour the mixture into your muffin tin. (fill ¾ of the way) Bake for around 20 minutes, allow to cool for a few minutes before removing from tin then transfer to a cooling rack to cool completely. Note: These can be kept in the fridge for up to 3 days. They can be eaten cold or warm and go well with a green salad for a light, low carb meal. For a quicker option, just use cherry tomatoes and chopped raw pepper& spring onion.alternative filling options include: spring onion, chives, mushroom, peppers, spinach, grated sweet potato/ carrot, butternut squash, cherry tomatoes, bacon/ham, broccoli etc. Tasty Tuna& Avocado Salad (serves 2) 160g tin of tuna, drained 1 small or ½ a large avocado, peeled & cubed 1 celery stick, finely chopped 1tbsp of red onion, finely chopped 4 cherry tomatoes, quartered 1 small garlic clove, minced 1 tbsp. Mayonnaise 1tsp of Dijon mustard 1tsp. Flat Leaf Parsley, chopped (optional) Salt & Pepper to season In a large bowl, combine the tuna, avocado, tomato, celery and onion. In a cup, mix together the mayo, mustard & minced garlic. Mix the dressing through the salad until well combined, season to taste & garnish with chopped parsley. Serving suggestion: Spread onto wholegrain crisp-breads or make lettuce leaf boats to spoon the salad into Romaine/cos lettuce works best for this. Simple N Smooth Veggie Lentil Soup If you re not used to eating lentils, this soup is a great way to start as the ingredients are so well blended you ll barely know you re eating them. I love this soup, especially in winter, it make me feel good knowing I can give myself and my family a bowl of goodness particularly in cold and flu season. 2tbsp of oil of choice 1 white onion, finely chopped 2 celery sticks, chopped 1 carrot, sliced 2 garlic cloves, minced 1 potato, peeled and diced 1 ¼ cups (9oz) Red Lentils 850ml of chicken or vegetable stock 1 tsp ground cumin Juice of half a small lemon Fresh parsley/coriander to garnish (optional) Start by prepping your vegetables as indicated above. Heat the oil in a large pot over medium heat. Fry the onion for a few minutes until softened. Stir in the garlic and cumin followed by the carrot, celery and potato and cook

3 for a further 5 minutes. Stir in the lentils and stock. Cover and cook over low/medium heat for approximately 45 minutes until the lentils and vegetables are soft and tender. Remove from the heat and add the lemon juice. Blend smooth with a hand held blender or in a food processor. Serve piping hot and garnish with chopped parsley or coriander. Veggie Avocado Scramble 2 free range eggs, beaten ¼ small onion, finely chopped 1 3 of a pepper, finely chopped ½ an avocado, cubed 1 vine tomato, finely chopped A handful of spinach leaves 1oz of grated white cheddar (optional) Heat a little oil in a frying pan over medium heat Fry the onion & pepper for a couple of minutes, add the spinach and allow to soften. Whisk the eggs and add the grated cheese and some seasoning if desired. Pour the eggs over the veggies and stir quickly & frequently into a scramble. Serve with the chopped tomato & avocado on top, I like to drizzle a little balsamic vinegar over this for an extra kick. Mighty Minestrone Soup 2 tbsp olive oil 2 medium white onions, chopped 1 green pepper, chopped 4 celery stalks, sliced 3 cups of savoy cabbage, shredded ½ medium cauliflower, chopped 4 carrots, sliced 2 cups green beans, cut in half 4 garlic cloves, minced 2 litres of vegetable stock/bouillon 500g tomato passata 1 tin of chopped tomatoes 1 tin of kidney/pinto/cannelini beans, rinsed 1 bay leaf 4 handfuls of chopped spinach leaves 1/4 cup fresh basil, finely sliced 10 tbsp. of grated parmesan cheese (optional) Heat the oil in a large pot over medium heat. Add the onion, pepper & celery and fry for about 5 minutes. Add the garlic and continue frying for another 5 mins or so. Add the cauliflower, cabbage, green beans & carrot and cook for about 10 minutes until slightly softened. Add the vegetable stock, chopped tomatoes &passata, and bring to a boil. Reduce heat and simmer (partially covered) until the vegetables are tender (about 20 mins). Stir in the spinach & beans and simmer for another 10 minutes. Take out the bay leaf and stir in the fresh basil. Serve each bowl with a tablespoon of grated parmesan cheese if desired. Keeps refrigerated for up to 5 days and freezes for up to 6 months Chicken, Vegetable & Barley Broth (with a hint of ginger) Serves tbsp olive oil 2 large Carrots (quartered then finely sliced) 1 medium size Leek (quartered then finely sliced) 2 large or 3 medium chicken breasts (cut into ½ inch pieces) 2/3 Cup Barley 4 sprigs thyme 1 tsp of grated fresh ginger (or ginger paste) 150g baby spinach 1400ml chicken stock In a large heavy pot, heat oil over medium-high. Add carrots and leek and cook until just tender, about 7 minutes. Add chicken and ginger and cook, stirring, until is opaque at edges, about 3 minutes. Add stock and thyme and bring to the boil. Stir in the barley. Cover, and simmer over low/medium heat until barely is tender and chicken is cooked through, 25 to 30 minutes. Stir in spinach and cook for a minute or so until wilted. Season to tasted with salt & pepper and serve piping hot.cooled soup can be kept in the fridge for up to 3 days. Mediterranean White Bean & Vegetable Soup 2 tablespoons olive oil 1 medium onion diced 1 courgette quartered then sliced 1 red or yellow pepper finely chopped 1 large garlic clove, crushed 1 X 400g can cannellini beans, rinsed & drained 1x 500g tomato passata 1 level teaspoon paprika (I use smoked paprika) Juice of ½ a lemon or lime 750ml vegetable or chicken stock A few sprigs of fresh basil or 1tsp dried Heat the olive oil in a large saucepan. Add the onion, courgette, garlic and pepper and cook gently until the vegetables begin to soften. Stir in the paprika, then pour in the tomatoes and lemon/lime juice. Simmer for about 5 minutes. Add the stock and cook at a gentle simmer for about 15 minutes until the vegetables are cooked but not soggy. Stir in the beans and heat for a few minutes further. Add in the basil and some freshly ground pepper. Serve piping hot or cool and refrigerate or freeze until needed. Additional options You could add a cup of cooked quinoa at the same time as the beans to make a more filling meal out of this soup. Scrumptious Veggie Omelette I find eggs so filling and satisfying and I always feel really good after eating them. An omelette makes for a delicious breakfast, lunch or dinner in no time and you can use as little or as many fillings as you like, below is my favourite omelette recipe. 1tsp of oil of choice 1 tbsp of chopped onion 2 tbsp of chopped red pepper ½ cup sliced mushrooms A fistful of baby spinach leaves 2 eggs beaten (free range preferably) Pinch of sea salt and black pepper 1tbsp of water 1 heaped tbsp of grated white cheddar cheese (optional) Heat oil in a non stick pan over medium high heat. Add the onion, pepper and mushroom and fry for a couple of minutes until softened. Stir in the spinach and cook for a further minute or so until spinach is wilted. Transfer vegetables into a small bowl.

4 In a medium bowl, beat the eggs, water and seasoning with a fork or whisk until well mixed. Reheat the same pan over medium high heat. Pour the egg mixture into the pan. Allow to cook for a minute or so while sliding the pan back and forth rapidly over the heat. Let stand over the heat for 10 seconds or so to lightly brown the bottom of the omelette. Place the cooked vegetables over half of the omelette and top with cheese. Using a spatula, fold the other half of the omelette over the vegetables. Leave to cook for a few seconds longer, then gently slide the omelette out of the pan onto a plate and serve immediately. Tomato Mozzarella & Chickpea Salad (serves 2 as a lunch or 4 as a side dish) 1 cup of cherry tomatoes (halved) 125g Mozzarella Ball (cubed) 1 cup of chickpeas (rinsed & drained) 1 tablespoon of fresh basil (shredded) Pinch of sea salt Dressing 2 tablespoon extra virgin olive oil 1 tablespoon of fresh lemon juice or balsamic vinegar 1 small garlic clove, minced (optional) Place the tomatoes, mozzarella, chickpeas and basil into a large bowl and season with a pinch of salt. In a cup, mix the olive oil, lemon juice or vinegard and crushed garlic together. Spoon over and mix through the salad ingredients. Serve on it s own for a filling lunch or as a side dish alongside a fillet of chicken or tuna. Optional additional Salad Onion/Scallion Cucumber Black pitted olives Avocado Pine Nuts Bulgur salad with Feta and blueberries (serves 4 to 6) This is one of my favourite summer salads. I love the combination of feta and pine nuts. The blueberries along with the balsamic & lime dressing add a touch of zingy sweetness that works surprisingly well. : Salad ½ cup bulgur wheat (uncooked) 100g Greek Feta Cheese (chopped into cubes) 4 Scallion (finely chopped) ½ red pepper (finely chopped) 1 cup of blueberries ¼ cup of fresh parsley 1/4 cup pine nuts Dressing 2 tbsp of extra virgin olive oil 2 tbsp of balsamic vinegar 2 tbsp of fresh lime juice Bulgur wheat does not involve cooking per se. All you need to do is place half a cup of bulgur wheat into a bowl or pot. Add one full cup of freshly boiled water and a pinch of salt. Cover and let it sit for 20 minutes until all the water is absorbed then fluff with a fork. Allow to fully cool then place in a large salad bowl. Add your finely chopped spring onion, red pepper, parsley and feta as well as the blueberries into to the salad bowl and mix through. For the dressing simply place your oil, vinegar and lime juice in a cup, give it a stir, spoon over the salad and mix through. Sprinkle with pine nuts. Serve immediately or refrigerate until required. If using pre-cooked bulgur wheat use 1 cup. Dinners Red Lentil Curry serves 6 This is a meal I really look forward to eating. It took a while to get my husband round to enjoying eating lentils for dinner, this recipe helped convert him. In fact, it s now one of his favourite meals! 2 tablespoons vegetable oil 1 large onion, finely chopped 1 heaped tablespoon of finely chopped fresh ginger or ginger paste 2 garlic cloves (minced) 2 teaspoon curry powder 1 teaspoon ground cumin 1 teaspoon turmeric 2 ½ cups water or vegetable stock (low salt) 1 ¼ cups dried red split lentils 1 heaped tablespoon of tomato puree 300 ml coconut milk ½ lime juiced Bunch of fresh coriander to garnish Heat the oil in a large heavy pot and fry the onion over medium heat for a couple of minutes until soft. Add the ginger and garlic and cook, stirring for one minute. Add the curry powder, cumin, turmeric, and cook, stirring for one minute. Stir in the lentils, tomato puree and water. Cover and simmer over medium heat for 15 minutes. Add the coconut milk and simmer for a further 15 minutes until the lentils are soft. Before serving, stir in the juice of half a lime to add a hint of sweetness and bring out the flavours. Serve on a small bed of brown basmati rice and sprinkle with sprigs of fresh coriander Beef Mushroom & Thyme Casserole (serves 4-6) Highly nutritious and bursting with juices and flavour, this cosy casserole is a real crowd pleaser, particularly in the winter months. 2tbsp oil of choice 500g of quality beef cut into chunks (sirloin works well) 1 white onion chopped 1 cup of button mushrooms, halved 2 medium sized white potatoes, peeled & cut into cubes 2 medium sized carrots, sliced 2/3 cup frozen peas/petit pois 200ml beef stock/bouillon 2 teaspoons of Paprika (smoked paprika gives delicious flavour) 1 tin of chopped tomatoes 1 garlic clove, minced 1 tsp of fresh or dried thyme 2 tbsp crème fraiche (optional) Preheat the oven to 165 degrees. Prepare your vegetables as above. Heat one tablespoon of oil in a frying pan over medium/high heat and brown the beef, ideally you should do this in two batches. Lift out and put in a casserole dish as you go. Heat the remaining oil in the frying pan and soften the onion over a low-medium heat. Add in the paprika, garlic and mushroom and fry for a

5 couple of minutes. Stir in the thyme, cubed potato, peas, carrot and tinned tomatoes. Then pour in the stock. Add all the ingredients from the pan to the beef in the casserole dish and give it a gentle stir. Cook for approx 1 hour and 15 minutes stirring occasionally until the potatoes and carrot are cooked through. Allow to cool a little, then stir through the crème fraiche just before serving (if using) Mediterranean chicken with roasted vegetables Serves 4 This is my kind of food colourful, flavoursome and nutritious. A simply made chicken dish packed with Mediterranean goodness. 4 Chicken Breasts 1 large red onion sliced into wedges 1 large yellow pepper, sliced into strips 1 courgette, halved and sliced into half moons 8 Cherry tomatoes 4 large flat mushrooms, peeled and cut in half ½ cup of pitted black olives 4 tablespoons of olive oil 3 tablespoons of balsamic vinegar 3 Garlic cloves (crushed) 4 sprigs of fresh rosemary or ½ tsp of dried rosemary Salt & Pepper Preheat oven to 190 degrees. Place all the prepared vegetables in a large bowl and set aside. Pour the oil and vinegar into a cup and mix in the crushed garlic and rosemary. Pour two thirds of the marinade over the vegetables and mix well. Spread the vegetables across a baking tray, nestle the chicken breasts on top and pour the remaining marinade over the chicken. Season with salt and pepper and bake in the oven for approx 30 minutes. Serving suggestion This dish can be served alone and also works well served alongside quinoa or you could roast thin slices of baby potatoes alongside the vegetables. Speedy Salmon Supper (serves 2) Dinner is served in ten minutes flat with this speedy number. Salmon is a wonderful source of omega 3 fats which help to keep your heart healthy and support mental health and brain function. 1 tsp of oil of choice 2 skinless salmon fillets 250g of baby spinach leaves 2tbsp of crème fraiche 1tsp capers Juice of ½ a lemon 2tbsp of flat leaf parsley, finely chopped Seasoning & Lemon wedges to serve Heat the oil in a frying pan. Season the salmon with salt and pepper then fry for approx 4 minutes each side until golden and the flesh flakes easily. Leave to rest on a hot plate or in an oven set on a very low heat. Tip the spinach leaves into the hot pan, season well, then cover and leave to wilt for a minute or so stirring repeatedly. Spoon the spinach onto serving plates, then top with the salmon. Gently heat the crème fraiche in the pan, add the capers, lemon juice, parsley and season to taste. Spoon the sauce over the salmon, then serve with lemon wedges. Serving Suggestion Serve with steamed green beans or asparagus & a small portion of basmati rice or potato. Healthy Chilli Con Carne (serves 4) 1 onion, finely chopped 1 red pepper, finely chopped 1 carrot, finely sliced into half moons 2 celery sticks, finely sliced 250g lean beef mince 1 tsp mild chilli powder or cumin 1 tsp smoked paprika 2 tbsp tomato puree 400g tin chopped tomatoes 400g tin kidney beans (rinsed & drained) 1 bunch coriander (chopped) optional Saute the onion, pepper, celery & carrot in a little olive oil for a few minutes until softened. Add the meat & spices and cook through until the mince is browned all over. Add the beans, tinned tomatoes & puree. Pour over 1 cup of water and stir well. Simmer for 20 minutes then season to taste. Serve with a moderate portion of brown basmati rice or potato. Balsamic Chicken (serves 4) 4 skinless chicken breasts 2 garlic cloves, minced 1tbsp olive oil 1 heaped tsp. paprika ½ tsp of fresh/dried rosemary 3tbsp balsamic vinegar 4 tbspwater Ground black pepper In a bowl, combine the oil, paprika, garlic, rosemary and a few shakes of black pepper. Mix well until it becomes a paste then rub onto both sides of each chicken breast. Place the chicken breasts onto a lined roasting tin and drizzle a little water over each one. Bake in a preheated oven (190 C) for about 20 minutes until the chicken is cooked through. Remove from oven, then drizzle over the balsamic vinegar. Transfer chicken to serving plates then stir the liquid in the roasting tin and drizzle over the chicken. Serving Suggestion For a low carb option, serve with steamed green beans/broccoli or a large green salad. Add a moderate portion of brown basmati rice or baby potatoes if desired. Cheesy Chicken & Veggie Bake (6 servings) They re something very comforting about taking a golden and bubbling bake out of the oven of an evening. This dish is packed with quality protein and is really tasty and filling. It s also a great way to use up left over chicken and quinoa and doing so really speeds up the preparation time. 1 cup of uncooked Quinoa or 3 cups of cooked quinoa 2 Cups of reduced salt chicken stock 4 chicken breasts 3 cups of broccoli florets 1 red onion, roughly chopped 1 can of chopped tomatoes 1 ½ cups (200g) of white cheddar cheese (grated) 4 tablespoons of extra virgin olive oil ½ tsp of chilli flakes ½ tsp of paprika ¼ cup of finely chopped fresh coriander or parsley If you don t already have some pre-made, start by cooking the quinoa in the chicken stock according to instructions and allow to cool. Transfer the cooled quinoa to a large bowl. Preheat your oven to 190 degrees. Line a large baking tray with foil or parchment paper. Put the olive oil into a cup and mix in the chilli flakes and paprika. Arrange you chicken breasts on the baking tray and pour half the oil and spices over the chicken so they are

6 evenly covered.place the chicken in the oven and set your timer for 5 minutes. Meanwhile chop your onion and cut your broccoli up into florets. When the buzzer sounds, add your broccoli and onion onto the baking tray alongside the chicken and pour the remainder of oil and spices over them. Bake for a further 15 minutes. Allow to cool before you dice the chicken. Add the diced chicken, broccoli and onion along with the oil and spices from the baking tray into the bowl with the quinoa. Add in the tomatoes, half the cheese, coriander and season with black pepper. Use a spatula to combine the ingredients well then transfer the mixture into a baking dish and top with the remaining cheddar cheese.cover with foil and bake in the oven at 190 degrees for 15 minutes.remove foil and bake for another 10 minutes until the cheese is melted and golden Note: You can also use left over roast chicken for this dish instead of cooking the chicken breasts from scratch. About one cup of shredded roast chicken should suffice. If you do it this way, just bake the broccoli and onion alone in the oven for 15 minutes. You ll still use the oil and spices, but, reduce the oil to 2 tablespoons instead. Chickpea & Quinoa Burgers (makes approx 6 burgers) 1 cup (approx 200g) of cooked chick peas (if using tinned chickpeas, rinse & drain) 2/3 cup of cooked and cooled quinoa (great to use leftovers) ¼ cup of rolled oats 1 egg 1 small onion finely chopped (red preferably) ½ a red pepper finely chopped 2 cloves of garlic (finely chopped or minced) 3 tablespoons of fresh lime or lemon juice (I prefer lime) 1 tablespoon of chopped fresh coriander or 1 teaspoon of dried coriander 1 teaspoon of sea salt 1 teaspoon of chilli powder or paprika 1 tablespoon of your oil of choice for frying. Place all the ingredients into a food processor and pulse until well combined and fairly smooth. Scoop some of the mixture onto your hands and shape into the size of a golf ball, and then press gently to make a burger shape. Shape mixture into 6 equal-sized burgers. Cover and refrigerate until needed. When ready, bring a large pan to medium heat. Drizzle in your oil. Cook the burgers for about 4 minutes on each side until light golden brown. Serve with a green salad for a tasty and filling lunch or dinner. Works well paired with home made guacamole or salsa as well. Thai Beef Stir Fry (serves 4) 1tbsp of oil of choice 350g lean beef steak, thinly stripped 1 red pepper, thinly sliced 1 green pepper, thinly sliced 1 onion, chopped 150g mange tout 150g button mushrooms, halved 2 garlic cloves, crushed 1 red chilli, deseeded & finely chopped A thumb of fresh ginger, peeled & finely chopped/grated 3 tbsp oyster sauce or tamari A handful of chopped coriander. Heat the oil in a wok/large pan over high heat. Add the beef and stir fry for 3-4 minutes. Remove the meat from the wok and transfer to a plate to keep warm. Meanwhile, return the wok to medium heat, add the garlic, chilli and ginger and fry for 1 minute to release flavours. Add 3 tbsp of water, turn up the heat to high then stir fry the vegetables together for 3 minutes. Return the beef to wok, pour in the oyster sauce and simmer for 1-2 mins. Garnish with fresh coriander and serve immediately. For a relatively low carb meal, serve with a small portion of basmati rice. Pan Fried Steak with Sautéed Mushrooms & Onions (serves 2) This is the perfect recipe for a weekend treat. Serve with cauliflower mash and steamed greens and you have yourself a highly nutritious and satisfying low carb meal. 2 steaks of your choice (lean cuts) 2 tablespoons olive oil 1 pack of mushrooms of choice 1 medium onion, chopped 1 tbsp balsamic vinegar salt & pepper Season steaks with salt and black pepper and rub some olive oil on either side. Add steaks to a hot pan and once there s a nice sear, turn down to medium heat. Cook to your liking (roughly 3-4 minutes per side), turn up the heat and sear the other side. Then, reduce heat and let the steak finish cooking. Plate the steaks and cover with foil. At the remaining oil to the same pan, bring to medium heat. Add the mushrooms and onions and season lightly. Saute for about 5 mins then stir through the balsamic vinegar. Serve steaks with sauteed mushrooms and onions on top. Serving suggestion Serve with cauliflower mash (recipe below) and steamed broccoli. Low Carb Cauliflower Mash (Serves 4) Puréed or mashed cauliflower makes

7 a wonderful substitute for mashed potato. Low in carbs but high in nutrients, you ll be surprised at just how mild and delicious this healthy mash tastes. You can flavour it up in a multitude of ways, but I ve kept this version nice and simple. 1 small head cauliflower, trimmed and cut into small florets 1 tbsp of olive oil or butter Salt & black pepper 1/3 cup parmesan cheese, finely grated Bring a large pot of salted water to a boil. Add cauliflower and cook until very tender, about 10 to 15 minutes. Reserve ¼ cup of the cooking liquid then drain well and transfer cauliflower to a food processor if you have one, alternatively you can use a potato masher. Add the oil or butter and the reserved water one tablespoon at a time and puree or mash until smooth. Stir in the parmesan and season with salt and black pepper. Proscuitto wrapped cod with warm asparagus salad (serves 2) For the Fish 2 medium sized cod loins (or skinned fillets) 4 slices of prosciutto 1 tbsp of olive oil Lemon wedges for serving For the Salad 200g of asparagus (cut into bite-size pieces) 1 small red onion (finely chopped) 1 large vine tomato (finely chopped) 1 teaspoon of fresh thyme (chopped) 2 tbsp of olive oil 2 tsps of Dijon mustard Salt & Pepper This meal is prepared in three simple stages using the one pan. In a large non stick pan, heat two tablespoons of olive oil to medium heat. Fry the onion for about seven minutes until soft. Sprinkle with salt & pepper and add the thyme. Spoon in the Dijon mustard, stir through, then use the spoon to scrape out the mixture into a bowl and set aside. Wipe out the pan. Pat the cod fillets dry and wrap each one in two slice of prosciutto. Add one tablespoon of olive oil to the pan and bring to a medium-high heat. The oil should be rippling. Add the cod to the pan and fry for about 4 minutes on each side until the prosciutto is crisp and the fish is firm and cooked through. Plate the fish and cover loosely with foil to keep warm. Add a half cup of water to the same pan and bring to the boil on a high heat. Add the asparagus and cook for 3 minutes then drain but leave in the pan. Add back the onion mixture along with the chopped tomato to the asparagus, stir well and then serve the warm salad alongside the fish. Bon appétit. Jam Jar Salad Dressings (can be made up in advance) Classic French Dressing ¼ clove garlic minced 1 teaspoon Dijon mustard 2 tablespoons white or red wine vinegar 6 tablespoons extra virgin olive oil 1 pinch sea salt 1 pinch freshly ground black pepper Peel and mince garlic. Put the garlic, 1 teaspoon of Dijon mustard, 2 tablespoons of white or red wine vinegar and 6 tablespoons of extra virgin olive oil into a jam jar with a pinch of sea salt and freshly ground black pepper. Put the lid on the jar and shake well Yoghurt Dressing 1/3 cup natural yoghurt 2 tablespoons white or red wine vinegar 1 tablespoon extra virgin olive oil 1 pinch sea salt 1 pinch freshly ground black pepper Put yoghurt, vinegar & oil into a jam jar with a pinch of sea salt and black pepper. Put the lid on the jar and shake well Light Lemon Dressing 6 tablespoons extra virgin olive oil 1 pinch sea salt 1 pinch freshly ground black pepper 1 lemon juiced Put oil into a jam jar with a pinch of salt & pepper. Squeeze in the juice of 1 lemon. Put the lid on the jar and shake well Balsamic Dressing 6 tablespoons extra virgin olive oil 3 tablespoons of quality balsamic vinegar Pinch of sea salt & black pepper Put oil and balsamic vinegar into a jam jar with a pinch of salt & pepper. Put the lid on the jar and shake well Desserts Comforting Apple & Strawberry Crumble (Sugar Free) This mouth watering crumble is naturally sweet and very versatile as any combination of fruit can be used. It make for a real comforting treat that the whole family can enjoy. It s also super quick and easy to make and yes, you guessed it, its sugar free! 2 large bramley cooking apples (peeled, cored and sliced) 200g fresh/frozen berries (I like raspberries & blackberries) 3 tbsp water ½ tsp cinnamon ½ tsp vanilla extract Pinch salt 1.5 cups rolled oats 2/3 cup chopped almonds 1 large tbsp coconut oil, melted 1 tsp cinnamon Preheat oven to 170 degrees. Place the fruit into a baking dish, then add the water & vanilla and toss with the salt and cinnamon to bring out some of the natural sweetness in the fruit. In a separate bowl, mix together the oats, almonds and cinnamon, then pour in the melted coconut oil and mix well. Spoon the crumble mixture over the fruit to cover it entirely. Bake the crumble for minutes or until the fruit is tender and bubbling. Serve this not so naughty dessert with a dollop of natural Greek yogurt or coconut cream. Cinnamon Stewed Apple (serves 4) Ingedients 4 apples (royal gala are naturally sweet) 1 teaspoon of ground cinnamon 1 teaspoon of vanilla essence - optional 1 cup of boiling water

8 Peel, core and chop the apples into chunks Add the apples to a large pot and dust with the cinnamon. Pour over the hot water to cover the apples, add the vanilla and stir to combine. Pop the lid on and leave to simmer for about 20 minutes on medium heat, or until apples are fully cooked. Mash the cooked apples with a fork and voila! You can serve it hot or cold over anything you like but it works particularly well served with natural yogurt. Notes elsajonesnutrition.com