Serves: 6 Shopping & Ingredients List:

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Serves: 6 Shopping & Ingredients List:"

Transcription

1 Chicken in Creamy Mushroom Sauce Serves: 6 55g & 1 tbsp Butter 2 large Shallots, minced 125ml Creme Fraiche 6 tbsp Plain Flour 65ml Dry Sherry 825ml Chicken Stock 6 sprigs & 1 tbsp minced Flat-Leaf Parsley 1 sprig fresh Thyme 1 tsp Salt ½ tsp freshly ground Black Pepper pinch of Cayenne Pepper pinch of Ground Nutmeg 225g Mushrooms, cut into 1 cm slices For Poached Chicken 10 sprigs Parsley 2 sprigs fresh Thyme 1 small Onion, halved 1 small Carrot, halved 1 stalk Celery, halved 1.35kg Chicken Breasthalves, on the bone 1.5 ltr Chicken Stock 1. In a large saucepan over medium heat, melt 55g of the butter & saute the shallots until softened, about 4-5 minutes. Sprinkle in the flour & cook, stirring with a wooden spoon for 2 minutes. Whisk in the sherry & stock. Bring to a boil while stirring. Add the parsley & thyme sprigs, lower the heat to maintain a gentle simmer. Cook the sauce for 30 minutes, stirring frequently. 2. Meanwhile, heat the remaining butter in a large frying pan over medium-high heat, saute the mushrooms for about 5 minutes. Season with salt & pepper. Strain the sauce into mushrooms & season with the salt, pepper, cayenne & nutmeg. Whisk in the creme fraiche. 3. For the poached chicken. Put the parsley, thyme, onion, carrot, celery & chicken breasts in a medium saucepan. Cover with the stock & bring just to a boil. Lower the heat to very low & cover. Poach the chicken for 20 minutes or until firm to the touch. Remove the pan from the heat, uncover, and cool the chicken in the liquid for 30 minutes. 4. Transfer the chicken to a cutting board & bone the chicken. 5. Add the minced parsley, chicken & chives to the sauce. Bring to a simmer. Adjust seasoning with salt & pepper. 61g 20g 22g 537Kcal

2 Your Choice Quick Fish Curry 600g White Fish Fillets, in chunks 1 tbsp Garlic-Infused Olive Oil 2 Garlic Cloves, crushed 1 Onion, finely chopped 2 tsp Mild, Medium or Hot Curry Powder 1 tbsp Tomato Puree ½ tsp Sugar 1 Bay Leaf Salt & Pepper, to own taste 1. Season the fish on both sides with salt and pepper. 2. Heat the oil in a deep heavy-based frying pan & sauté the onion for about 5 minutes until transparent. 3. Sprinkle over the curry powder & add the crushed garlic. Stir for 1 minute. Add 200ml boiling water & the tomato purée, followed by the sugar & bay leaf. Stir, cover & cook for 15 minutes over a low heat. 4. Place the fish in the sauce, cover, simmer for 8 10 minutes or until tender. 5. Remove the bay leaf & serve immediately. 21.5g 5.5g 4.5g 149Kcal

3 Easy Bake Fish 4 x 170g White Fish Fillets 100g freshbreadcrumbs 1 tbsplime Juice 1 tbsp Light Mayonnaise ¼ tsp Black Pepper 45g Butter, melted 1 tbsp Olive Oil 2 tbspparsley, chopped 1. Preheat oven to 220c (200 fan), 425f, gas mark Brush with baking dish with oil. Add fish fillets. 3. Combine lime juice, mayonnaise & pepper. Spread over the fish. Sprinkle over parsley & breadcrumbs. Drizzle over the melted butter. 4. Bake for 20 mins & serve with fresh green veg or green salad. 39.7g 14.2g 11.7g 322Kcal

4 Kickstart Fish Pie Serves: 1 50g Kickstart Cheese Sauce 50ml Skimmed Milk 10g Spinach 70g Cod Steak 80g Celeriac, diced 1 Bayleaf few Peppercorns 5 sprigs Parsley Salt & Pepper to own taste 1. Place fish in non-stick frying pan with skimmed milk, peppercorns & bayleaf. Bring milk to boil. As soon as its boiling take pan off the heat & set aside. 2. Cook celeriac in a little salted water until soft. Drain & mash, seasoning to own taste. 3. Drain fish, removing peppercorns & bay leaf. 4. Roughly flake fish & mix into cheese sauce. 5. Layer the pie. First the fie, then spinach & top with mashed celeriac. There's no need to reheat if served immediately. 16g 10.3g 1.6g 112Kcal

5 Kickstart Paella 300g long-grain Rice 400g frozen Seafood Mix, defrosted 110g Chorizo, chopped 200g frozen Peas 1 ltr Fish Stock 1 tbsp Olive Oil 1 Onion, sliced 1 tsp Turmeric 1 tspsmoked Paprika Salt & Pepper to own taste 1. Heat the oil in a deep frying pan. Then soften the onion for 5 mins without browning. Add the chorizo & fry until it releases its oils. Stir in the turmeric. paprika & rice until coated by the oils, then pour in the stock. Bring to the boil, then simmer for 15 mins, stirring occasionally. 2. Tip in the peas & cook for 5 mins, then stir in the seafood to heat through for a final 1-2 mins cooking or until rice is cooked. Season to own taste & serve immediately. 32g 75g 12g 518Kcal

6 Kickstart Fish & Chips Serves: 2 450g Potatoes, cut into wedges 1 tbsp Olive Oil 140g x 2 White Fish Fillets 1 Lemon, zest & juice only 10g Parsley, chopped 1 tbsp Capers, chopped 2 tbsp 0% Greek Yogurt Lemon Wedges to serve 1. Heat oven to 200c (180 fan), 400f, gas mark Toss chips in oil. Spread over a baking sheet in an even layer, bake for 40 mins until browned and crisp. 3. Put the fish in a shallow dish. Sprinkle with half the lemon juice, bake for mins. After 10 mins sprinkle over a little parsley and lemon zest to finish cooking. 4. Meanwhile, mix the capers, yogurt, remaining parsley & lemon juice together, set aside. 5. To serve, divide the chips between plates, lift the fish onto the plates & serve with a spoonful of yogurt mix. Add green salad if you wish. 35g 41g 9g 373Kcal

7 Kickstart Salmon Fishcakes 550g skinless Salmon Fillets, cut into chunks 2 tbsp Thai Red Curry Paste thumb-size piece Fresh Root Ginger, grated 1 tsp Soy Sauce 10gCoriander, chopped 1 tsp Olive Oil Lemon wedges, to serve 1. Tip the salmon into a food processor with the paste, ginger, soy & chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. 2. Heat the oil in a non-stick frying pan then fry the burgers for 4-5 mins on each side, turning until crisp & cooked through. 3. Serve with green salad & lemon wedges. 29g 7g 17g 292Kcal

8 Kickstart Fish Risotto 15g Butter 1 Leek, thinly sliced 300g Risotto Rice 700ml Fish Stock 250ml Milk 375g Cod Fillet, in chunks 3 tbsp Creme Fraiche 100g Baby Spinach Black Pepper 1. Heat oven to 200c (180 fan), 400f, gas mark Heat the butter in a large ovenproof dish over a medium heat. Cook the leek for 4-5 mins, stirring regularly, until just tender. Add the rice & stir for a further 2 mins. 3. Add the stock & milk, bring to the boil & bubble for 5 mins before sitting the cod chunks on top. Cover with a lid & bake in the oven for 18 mins until the rice is tender. 4. Fold in the crème fraîche & spinach & cooked cod, season with plenty of black pepper, then cover the pan again & leave to rest out of the oven for 3 mins before serving. 29g 64g 10g 444Kcal

9 Orange Fish Stew 750g White Fish Fillets 8 Tiger Prawns, shell on 2 tbsp Olive Oil 1 Onion, thinly sliced 3 Garlic Cloves, sliced 1 Fennel Bulb, sliced 250ml Fish Stock 1 tsp Coriander Seeds 1Orange, juice & 2 strips of peel 400g tin Chopped Tomatoes 2Bay Leaves pinch Saffron ½ tsp Herbs de Provence 1 tbsp Peppercorns 1. Heat oil in non-stick pan & gently fry onion, fennel, garlic & coriander seeds for 15 mins until tender. 2. Add fish stock, orange juice, peel, tomatoes & add a tin (empty tomato tin) of cold water. Add the bay leaves, saffron, peppercorns & herbs. Simmer for mins. 3. Add the fish & prawns. Cover & cook for a further 4 mins. 44g 13.2g 10g 339Kcal

10 Fish on Friday 1.5kg White Fish Fillets 2 Lemons, juice only 65g Pine Nuts 28g Coriander, chopped 2 tbsp Olive Oil ½ tsp English Mustard 1. Mix lemon juice with mustard. 2. Place fillets in a dish. Pour over lemon juice mix & marinate for 1-2 hours. Drain fish & reserve marinade. 3. Heat large frying pan. Add 1 tbsp of olive oil. Fry wish until cooked through. 4. Smash together the remaining olive oil, coriander, marinade to make a dressing. 5. Steam a mix of vegetables, serve fish on top, sprinkled with pine nuts & dressing. 72.2g 2.2g 12g 406Kcal

11 Crab Risotto 2 large cooked Crabs 275g Risotto Rice 1.2 ltr Fish Stock 1 tbsp Tarragon, chopped 1 tbsp Parsley, chopped Salt & Pepper to own taste 1. One at a time, hold the crabs and hit the underside with heel of hand. This should loosen the shell from the body. Using your thumbs, push against the body & pull away from the shell. Remove & discard the intestines & grey gills. 2. Break off claws & legs, then use a hammer or crackers, to break them open. Using a pick, remove the meat from the claws & legs. Place meat on a plate. 3. Using a skewer pick the white meat from the body & place on plate with claw & leg meat. Scoop brown meat from the shell & add to rest of crab meat. 4. Place rice in a pan & add a quarter of the stock. Bring to boil & cook, stirring until liquid has been absorbed. Add a ladle full of stock at a time, cook & stir until about two-third of stock has been used. Stir in crab meat & herbs, continue to cook, adding remaining stock. 5. When rice has cooked, remove from heat & add herbs & seasoning. Cover & leave to rest for 3 mins before serving in bowls. 9g 55.7g 1g 268Kcal

12 Cheese Crust Fish Lunch Serves: 2 2 x 150g White Fish Steaks 2 tbsp Pesto 2 tbsp Breadcrumbs 60g Pecorino Cheese, grated 1. Preheat oven to 230c (210 fan), 450f, gas mark Brush pesto over one side of the fish steaks. 3. Mix half the cheese with the breadcrumbs & pack onto the pesto. Then scatter over the remaining cheese. Place on baking tray & cook for 10 mins. Serve with green salad 37.5g 11g 16g 338Kcal

13 Haddock Stew Serves: 1 300g Haddock Fillet, in chunks 25g Black Olives, sliced 125ml Fish Stock 2 tsp Olive Oil 200g choppedtin Tomatoes 3 Spring Onions, sliced 1 Garlic Clove, crushed 1 tsp Smoked Paprika 1. In a large saucepan gently fry the spring onions in olive oil for 2-3 mins. 2. Stir in fish stock, paprika, olives & tomatoes. Cook for 5 mins. 3. Add haddock chunks & cook for a further 5 mins before serving. 62g 15g 14g 443Kcal

14 Fish & Fennel Bake 500g New Potatoes, sliced 4 small Fennel Bulbs, sliced 3 tbsp Olive Oil 4 White Fish Fillets, skinned 1 tsp Fennel Seeds, crushed 2 tbsp White Wine Vinegar 1 Shallot, sliced small handful of Basil, chopped 2 medium Tomatoes, diced 50g sliced Black Olives 1. Preheat oven to 200c (180 fan) 400f gas mark On large baking tray toss potatoes & fennel in olive oil. Spread on tray & bake for 20 mins. 3. Lay fish on top of the roast fennel & potatoes. Sprinkle with fennel seeds & bake for another 10 mins. 4. To make dressing pour vinegar over shallot. Set aside for a few mins, then add tomatoes, basil, olives & mix together. Pour the dressing over the hot fish & serve immediately. 35.5g 24.8g 14.7g 374Kcal

15 Cod Fishcakes Lunch 454g Potatoes, chopped 511 skinless Cod Fillets, chopped 1 Courgette, grated 1 Carrot, grated handful Chives, chopped handful Parsley, chopped 1 mildonion, finely chopped 2Egg Whites, beaten 4 Slices of Bread 3 tsp Olive Oil 1. Boil potatoes for mins until tender. Drain & mash. Set aside. 2. Using one tsp of olive oil stir fry the courgette & carrot for 5-6 mins. Set aside. When cooled a little squeeze out excess liquid & stir into the mash potato. 3. In a food processor blend the cod. herbs & onion. Use pulse to avoid mixture becoming too smooth. Add this mix to the mash potato & stir in well. 4. Using hands make 12 fishcakes & then chill the fishcakes in the fridge for 2-3 hours. Grease a baking sheet with remaining olive oil. 5. Preheat oven to 180c (160 fan), 350f, gas mark Place bread slices in food processor & whizz to make crumbs. 7. Dip each fishcake in the beaten egg whites & then roll in the breadcrumbs. 8. Bake for 15 mins on one side. Turn the fishcakes & bake for a further 15 mins. 27.5g 38g 4.2g 300Kcal

16 Homemade Fish Fingers Lunch 60g Ground Almonds 600g Cod Loin, cut into fingers pinch of Paprika pinch of Pepper 1. Preheat oven to 180c (160 fan), 350f, gas mark 4. Line a baking sheet with greaseproof paper. 2. Mix together the almonds, paprika & pepper & place in shallow dish. 3. Toss pieces of fish in crumbs until coated & place of baking sheet. Cook in oven for mins. 30.5g 2g 9.5g 215Kcal

17 Prawn & Pepper Pot Lunch 397 Baby New Potatoes, sliced 511g uncooked King Prawns 710 Fish Stock 2 Garlic Cloves, crushed 1 Carrot, sliced 50g Mushrooms, sliced 1 Onion, thinly sliced 2 Peppers, thinly sliced 1. Place garlic,onion peppers, potatoes, carrot, mushrooms & stock in a pan & bring to the boil. Reduce & simmer for mins unti potatoes are tender. 2. Add prawns & continue to cook for a further 3-4 mins until they have turned pink. Serve immediately. 26.7g 23g 1g 208Kcal

18 Gluten Free Prawn Linguine Lunch Serves: 6 400g gluten free Linguine or Spaghetti 300g peeled King Prawns 30gParmesan, grated 200ml Fish Stock 1Lemon, juice & zest 3 tbsp Creme Fraiche 1 tbsp Olive Oil 1 Garlic Clove, crushed 1. Heat oil in a non-stick frying pan, add garlic & cook for 1 min. 2. Next add stock, simmer until reduced by half & stir in creme fraiche & lemon juice. Add zest & prawns & cont to simmer until prawns are warmed through. 3. Meanwhile cook pasta according to packet instructions. Once cooked, drain & return to pan. Pour over prawn sauce & toss well to coat. Serve sprinkled with a little grated parmesan. 10.6g 50.3g 8.6g 400Kcal

19 Baked Fish on Vegetables Serves: 2 300g Sweet Potato, thinly sliced 2 tsp Olive Oil 300g White Fish Fillets,eg Cod, Halibut 1 Red Pepper, diced 1Green Pepper, diced 1 Courgette, sliced ½ tsp Cumin Seeds, crushed ½ tsp Coriander Seeds, crushed 2 tbsp fresh Coriander, chopped 1 Lemon, sliced 1. Preheat oven to 200c (180 fan), 400f, gas mark Dizzle sweet potato slices with olive oil & arrange in single layer at base of arge oven-proof dish. Bake for 10 mins. 3. Toss peppers & courgette through sweet potato, sprinkle with the crushed seeds & bake for a further 10 mins. 4. Lay fish fillets on vegetables & arrage lemon slices on top of the fish. Bake for 20 mins. Serve immediately garish with chopped coriander. 30g 38.5g 7g 339Kcal

20 Slow Cooker Salmon Serves: 1 150g Salmon Fillet 1Bay Leaf handful ofbasil, chopped handful of Rosemary, chopped 500mlFish Stock 25g dried Rice Noodles 50g Peas 25gGoats Cheese, grated 1 tbsp dried Seafood Rub, ground 2-3 sliceslemon 1. Put slow cooker on high. Add fish stock, bay leaf, herbs & lemon slices. And leave for 30 mins. 2. Add the salmon and poach for 30 mins on high. Next add rice noodles & peas and continue to cook for 15 mins. Either turn slow cooker to warm or serve immediately. 3. To serve garnish sprinkle over seafood spice & grated goats cheese. 54g 17g 20g 471Kcal

21 Spanish Fish Stew 175g Chorizo Sausage, chopped 350g jarroasted Peppers, drained & chopped 1Garlicclove, crushed 2 small Red Onions, cut into wedges 175ml Fish Stock 300g Passata 25g pitted Black Olives 450g White Fish, cut into large cubes 1. Preheat oven to 170c (150 fan), 325f, gas mark In a large suacepan bring to a boil the passata, stock, peppers, onion, chorizo then pour into an ovenproof dish, cover with lid or foil & cook in oven for 45 mins. 3. Uncover dish, add fish & olives, stir, recover & cook for a further mins. Serve immediately. 24g 14.2g 14.2g 338Kcal

22 Smoked Haddock Pie Lunch 300g Smoked Haddock, chopped 150ml Fish Stock 142mlSingle Cream 750g Sweet Potatoes, thinly sliced 20g freshchives, chopped 25g Cheddar Cheese, grated 1 Onion, chopped 1. Preheat oven to 200c (180 fan) 400f, gas mark Pour cream into a bowl, add fish stock & combine. Add haddock, onion, sweet potato & toss everything together to coat with sauce. 3. Pour ingredients into ovenproof dish & cover with foil. Cook for 45 mins. 4. Remove foil & sprinkle with cheese & chives. Cook for a further mins. 5. If desired crisp top layer by placing dish under a hot grill to finish. Serve with green salad. 24g 43g 10.5g 379Kcal

23 Fish & Coconut Soup Lunch 500g Halibut Fillet, skinned & cubed 250g Tiger Prawns, shelled 25g Desiccated Coconut, unsweetened 6 Shallots, peeled 2Garlic cloves, peeled 2.5cm (1") Root Ginger, sliced 2 bladeslemon Grass, trimmed 3 tsp Turmeric 1 Chilli, deseeded & sliced 2 tbsp Coconut Oil 300g tin Coconut Milk 50mlCoconut Cream 1. In a dry wok over a low heat toast the desiccated coconut & set aside. 2. Put shallots, ginger, garlic the the root ends of lemon grass into a food processor & blend until a paste. 3. Heat oil in wok & add the paste. Fry for a few mins to release the flavours. Add the coconut milk & bring to the boil while stirring constantly. Next add the fish & lemon grass. Lower heat, stir & cook for 5 mins. 4. Remove lemon grass, add desiccated coconut & cream. Stir & serve immediately. 37.5g 16g 18g 368Kcal

162kcal. 39g. Tropical Breakfast Smoothie. Rob Taylor Fitness and Nutrition. Breakfast

162kcal. 39g. Tropical Breakfast Smoothie. Rob Taylor Fitness and Nutrition. Breakfast Tropical Breakfast Smoothie Breakfast Serves: 3 3 Passion Fruit 1 Banana, chopped 1 small Mango, peeled, stoned & chopped 300ml Orange Juice Ice Cubes 1. Scoop the pulp of the passion fruits into a blender

More information

255kcal. 14g. 29g. Omelette for One. Rob Taylor Fitness and Nutrition. Breakfast

255kcal. 14g. 29g. Omelette for One. Rob Taylor Fitness and Nutrition. Breakfast Omelette for One Breakfast Serves: 1 2 whole large Eggs, beaten 4 large Eggs, whites only 100g Asparagus 1 tsp Olive Oil ½ tsp Ground Black Pepper 1. Steam asparagus for 7-8 mins until tender but retains

More information

Fish Recipes. Baked Haddock, Spinach and Egg Pots. Faux Kedgeree All Stages, Serves 2

Fish Recipes. Baked Haddock, Spinach and Egg Pots. Faux Kedgeree All Stages, Serves 2 Fish Recipes Baked Haddock, Spinach and Egg Pots 200g spinach leaves 2 tbsp cold water 300g skinned haddock or firm white fish 125g of low fat crème fraiche (replaces the single cream allowance) 4 spring

More information

400 CALORIE BREAKFASTS 500 CALORIE BREAKFASTS. Chocolate chia breakfast pots. Salmon Frittata. INGREDIENTS (serves 2)

400 CALORIE BREAKFASTS 500 CALORIE BREAKFASTS. Chocolate chia breakfast pots. Salmon Frittata. INGREDIENTS (serves 2) Recipes 400 CALORIE BREAKFASTS Chocolate chia breakfast pots 30g chia seeds 175ml semi-skimmed milk 10g cocoa 4 dates or up to 2 tablespoons maple syrup Large handful of raspberries Stir the chia seeds

More information

18.5g. 27g. 373kcal. 17g. Bacon & Egg Muffins. Fight For Fitness Academy. Breakfast

18.5g. 27g. 373kcal. 17g. Bacon & Egg Muffins. Fight For Fitness Academy. Breakfast Bacon & Egg Muffins Breakfast Serves: 2 1 Wholemeal Muffin, split in half & toasted 4 rashers Lean Bacon 2 large Eggs 1 large Tomato, sliced 1 large flat Mushroom, sliced 2 tbsp Vegetable Stock 1. Grill

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Sundae. Sundae. Stuffed Dates. Stuffed Dates. Grilled Chicken. Sesame Crusted Tuna Steaks.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Sundae. Sundae. Stuffed Dates. Stuffed Dates. Grilled Chicken. Sesame Crusted Tuna Steaks. Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ***important*** fill a 2 litre jug or bottle of water and drink throughout the day. If you want more flavour then you could add fresh lemon juice, lime juice or

More information

Fab Fish Dishes. Bombay Prawns. Coconut Cod Pesto Parcels. Crab Cakes with Tomato Salsa. Lemon & Black Pepper Baked Sea Bass

Fab Fish Dishes. Bombay Prawns. Coconut Cod Pesto Parcels. Crab Cakes with Tomato Salsa. Lemon & Black Pepper Baked Sea Bass Fab Fish Dishes Bombay Prawns Coconut Cod Pesto Parcels Crab Cakes with Tomato Salsa Lemon & Black Pepper Baked Sea Bass Salmon with a Lemon Mushroom Filling Salt & Pepper Chili Squid Scallops with a Pink

More information

10.5g kcal. 19.5g. 8.5g. Falafels with Salad. Lunch

10.5g kcal. 19.5g. 8.5g. Falafels with Salad.  Lunch Falafels with Salad Lunch Serves: 2 400g tin Chickpeas 1 tbsp Medium Hot Curry Powder 1 tsp dried Chilli Flakes small bunch of fresh Coriander leaves 3 Spring Onions pinch of Baking Powder 1 tbsp Coconut

More information

PALEO 4 WEEK MEAL PLAN

PALEO 4 WEEK MEAL PLAN WEEK 1 Breakfast Snack Lunch Snack Dinner Mon Tues Wed Thurs Fri Sat Sun References: Team Bootcamp cook book Bacon & eggs Granola Tomato, bacon and rocket frittata Baked avocado poached egg Bacon, spinach

More information

CONTENTS. Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats

CONTENTS. Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats CONTENTS Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats 1 Smoothies Low carb smoothies Green Smoothie 1 1/4

More information

BUSY MUM RECIPES. Kelly Rennie & Clare Fenton Nutritionist. busymumfitness

BUSY MUM RECIPES. Kelly Rennie & Clare Fenton Nutritionist. busymumfitness busymumfitness.com 8 Week BUSY MUM RECIPES Kelly Rennie & Clare Fenton Nutritionist kellyrenniebusymum busymumfitness Table of Contents Weeks 1-2 Recipes... 3 Quinoa Porridge...4 Banana Omelette...5 Healthy

More information

317kcal. 24.5g. 23g. Smoked Salmon & Chive Omelette. Breakfast

317kcal. 24.5g. 23g. Smoked Salmon & Chive Omelette. Breakfast Smoked Salmon & Chive Omelette Breakfast Serves: 2 4 large Eggs 100g Smoked Salmon, chopped 2 tbsp Chives, chopped 25g Butter Salt & Pepper to own taste 1. Beat eggs until just combined & then stir in

More information

Year 10. Updated sept

Year 10. Updated sept Year 10 Updated sept 2013 1 One Pot Chicken Pilaff 1 tsp vegetable oil 2 chicken fillets (or chicken thighs can be used) 1 medium onion 1 tblsp curry paste (your favourite) 150g Basmati rice 500 ml Chicken

More information

Split pea daal soup. Ingredients. Method. Serves 4 6

Split pea daal soup. Ingredients. Method. Serves 4 6 Split pea daal soup Serves 4 6 300 g yellow split peas 9 cloves of garlic, peeled 1 large onion, 1 thumb-sized piece of fresh ginger, 1 teaspoon garam masala 1 teaspoon ground coriander 1 teaspoon turmeric

More information

SCAN ME. Welcome! There are some cool features in this recipe book that will make it easy for you to cook the dishes and also track your food.

SCAN ME. Welcome! There are some cool features in this recipe book that will make it easy for you to cook the dishes and also track your food. Recipe Book Welcome! There are some cool features in this recipe book that will make it easy for you to cook the dishes and also track your food. Recipe Videos All the recipes in the book come with a short

More information

Sheppey Chefs. Recipe Book. BBQ Chicken Tortilla Wraps. Ingredients SCORE

Sheppey Chefs. Recipe Book. BBQ Chicken Tortilla Wraps. Ingredients SCORE BBQ Chicken Tortilla Wraps 1 Old El Paso Original Smoky BBQ Fajita seasoning pouch 1 pack of eight floury tortilla wraps 500 g juicy chicken breast 1 red pepper 1 green pepper 1 onion Add a splash of oil

More information

330Kcal. 55.2g. 6.7g. 12g. Bangin Burrito. Slimmer Leaner Stronger. Lunch

330Kcal. 55.2g. 6.7g. 12g. Bangin Burrito. Slimmer Leaner Stronger. Lunch Bangin Burrito Serves: 4 2 Green Chillies, sliced 1 Red Chilli, sliced 2 medium Peppers, sliced 1 medium Red Onion, diced 400g can Kidney Beans, drained & rinsed 4 Flour Tortillas* 4 tbsp Sriracha 1 tsp

More information

Lemon Turmeric Smoothie

Lemon Turmeric Smoothie Lemon Turmeric Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF NF 3/4 cup Greek yoghurt 1 Blend all ingredients till smooth. 45g vanilla protein powder 3 tbs rolled oats (or brown rice/quinoa flakes if

More information

Baked Encrusted Salmon

Baked Encrusted Salmon Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast

More information

Classic Lasagne. Ingredients

Classic Lasagne. Ingredients Classic Lasagne 1 tbsp olive oil 2 rashers smoked streaky bacon, cut into small pieces 1 onion, finely chopped 1 celery stick, finely chopped 1 medium carrot, grated 2 garlic cloves, finely chopped 500g

More information

WEEK two RECIPES. beetspulseandthyme.co.uk

WEEK two RECIPES. beetspulseandthyme.co.uk WEEK two RECIPES MORNING Gluten Free Granola 50g GF oats 50g coconut flakes 50g almond flakes 25g pumpkin/sunflower seeds/pine nuts mix 25g hemp seeds 2 tbsp melted coconut oil 1 heaped tsp cinnamon Scatter

More information

MEAL Beef burger with green salad, and orange juice MEAL. Beef burger with green salad, and orange juice year olds.

MEAL Beef burger with green salad, and orange juice MEAL. Beef burger with green salad, and orange juice year olds. Beef burger with green salad, and orange juice Beef burger with green salad, and orange juice Beef burger Burger bun Salad 90g 70g Beef burgers This recipe makes 4 portions of about 90g. 1 tablespoon olive

More information

Green Mango Smoothie. Ingredients. Method. SERVES 1 PREP 5mins COOK 0min V GF EF. 1 Blend all ingredients till smooth. 1 cup milk

Green Mango Smoothie. Ingredients. Method. SERVES 1 PREP 5mins COOK 0min V GF EF. 1 Blend all ingredients till smooth. 1 cup milk Green Mango Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF 1 cup milk 40g vanilla protein powder 25g almonds 1 Blend all ingredients till smooth. 1/3 cup rolled oats (or brown rice/quinoa flakes if gluten

More information

Sample Recipes. Making your own burgers from fresh ingredients is the healthier option.

Sample Recipes. Making your own burgers from fresh ingredients is the healthier option. Sample Recipes In-Store Video Ltd., Unit 5 Belton Lane Industrial Estate, Grantham, Lincs, NG31 9HN Tel/Fax: 01476 576 289 www.instorevideo.co.uk Making your own burgers from fresh ingredients is the healthier

More information

Herb Crusted Sole. Method of Cooking. For the Sole fillet

Herb Crusted Sole. Method of Cooking. For the Sole fillet Herb Crusted Sole For the Sole fillet Sole fillet Mustard Plain flour Eggs (beaten) Salt & white pepper Oil (to fry) For the Herb Crust Stale bread without crust (roughly chopped) Parmesan (grated) Parsley

More information

!"#$%&'() COPYRIGHT 2013 BODY RESCUE.

!#$%&'() COPYRIGHT 2013 BODY RESCUE. !"#$%&'() www.bodyrescue.net! !"#$%&'() Christianne Wolff Managing Director Body Rescue *+%!"#$% I have written this diet so the meals are really quick, easy to *,)-(+ Breakfast Stir fry bananas, 1 handful

More information

2013 RECIPE CALENDAR. Lifestyles Team St Edmunds Victoria Park Road Torquay TQ1 3QH TEL: Produced by;

2013 RECIPE CALENDAR. Lifestyles Team St Edmunds Victoria Park Road Torquay TQ1 3QH TEL: Produced by; 2013 RECIPE CALENDAR Produced by; Lifestyles Team St Edmunds Victoria Park Road Torquay TQ1 3QH TEL: 01803 208840 January 2013 (serves 4) * 2 tsp cumin seeds * Large pinch chilli flakes *1 tbsp olive oil

More information

SCAN & ADD MEALS & SNACK IDEAS

SCAN & ADD MEALS & SNACK IDEAS 30 SCAN & ADD MEALS & SNACK IDEAS To kick start your weight loss after Christmas, here are 30 simple suggestions for breakfast, lunch, dinner and snacks. It s really easy to add a serving to your diary

More information

WHOLESOME ITALIAN. A collection of recipes from Angelo s Pasta

WHOLESOME ITALIAN. A collection of recipes from Angelo s Pasta WHOLESOME ITALIAN A collection of recipes from Angelo s Pasta PUMPKIN FILLED RAVIOLI WITH ROAST PUMPKIN, ALMOND AND BASIL SAUCE PREP...0:10 COOK...1:00...9 DIFFICULTY...EASY SERVINGS...5 650g Angelo s

More information

20.2g kcal. 11.7g. 28.5g. Easy Spinach Quiche. Breakfast

20.2g kcal. 11.7g. 28.5g. Easy Spinach Quiche.  Breakfast Easy Spinach Quiche Serves: 4 300g frozen Spinach thawed 1 small Onion, finely diced 4 large Eggs, beaten 450g Cottage Cheese 100g Cheddar, grated 1 tsp English Mustard ½ tsp Olive Oil, for greasing 1.

More information

THURSDAY 31ST JAN. PORK CHOPS WITH STIR-FRIED VEGETABLES & TOMATO SAUCE Serves 2 (each serving contains approx 500 kcal)

THURSDAY 31ST JAN. PORK CHOPS WITH STIR-FRIED VEGETABLES & TOMATO SAUCE Serves 2 (each serving contains approx 500 kcal) THURSDAY 31ST JAN PORK CHOPS WITH STIR-FRIED VEGETABLES & TOMATO SAUCE Serves 2 (each serving contains approx 500 kcal) 2 x 125g floury potatoes, scrubbed 2 pork loin chops (well trimmed) 1 red onion 1

More information

The 21 Day Challenge. Recipe Book.

The 21 Day Challenge. Recipe Book. The 21 Day Challenge. Recipe Book. For each recipe you will need to apply the suggested portion sizes: 1 palm, 1 thumb, 1-2 handfuls of low starch carbs. Often this will be an estimate especially if fats

More information

MY MEAL PLAN WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

MY MEAL PLAN WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MY MEAL PLAN WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES BREAKFAST

More information

Glasgow & Clyde. Weight Management. Service. Recipe Booklet. Main Meals 2

Glasgow & Clyde. Weight Management. Service. Recipe Booklet. Main Meals 2 Glasgow & Clyde Weight Management Service Recipe Booklet Main Meals 2 * Quick Pizza * Pasta with tuna & beans * Vegetable curry * Turkey & pepper stir fry * Garlic & lemon chicken * Saag aloo (spinach

More information

Roasted Lamb with Hoisin Sauce

Roasted Lamb with Hoisin Sauce Roasted Lamb with Hoisin Sauce Slow-cooking lamb shoulder, basted in sticky hoisin sauce (yes from a jar), for four hours. Spice up for the adults with fresh chilli, peanuts and spring onions. Serve the

More information

Tania s Cooking Recipes: Part 2

Tania s Cooking Recipes: Part 2 Tania s Cooking Recipes: Part 2 1. Smoked Mackerel Dip (Serves 4) - 1 smoked mackerel fillet - 2 tbsp of natural yoghurt or fromage frais - 1 tsp of creamed horseradish - 1 tbsp of fresh chopped chives

More information

Paleo Leap 14-Day Meal Plan: Recipes for Week 1 DAY 1

Paleo Leap 14-Day Meal Plan: Recipes for Week 1 DAY 1 Paleo Leap 14-Day Meal Plan: Recipes for Week 1 This PDF has printer-friendly instructions for all the meals that use specific recipes. Meals based on leftovers or meals without a "recipe" (e.g. "hard-boiled

More information

Important Note. Copyright 2017 Medmunch. All rights reserved. Med in 28

Important Note. Copyright 2017 Medmunch. All rights reserved. Med in 28 7 D A Y T A S T E R P L A N 2 Important Note The information in this book reflects the author s research, experiences and opinions and is not intended as medical advice. Before beginning any nutritional

More information

Mango Breakfast Smoothie

Mango Breakfast Smoothie Mango Breakfast Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF NF This tropical smoothie is best enjoyed in a hammock under a palm tree. 1 cup milk 1 scoop vanilla protein powder 1 tbs rolled oats (if

More information

Cooking Day Instructions: from meals prepared

Cooking Day Instructions: from meals prepared Cooking Day Instructions: from meals prepared 10.9.2017 #1 - Sriracha Salmon Thaw salmon if frozen. Preheat the oven to 425. Line a baking sheet with parchment paper. Place the salmon on the prepared pan

More information

Baked Havarti Chili Chicken

Baked Havarti Chili Chicken Chicken Baked Havarti Chili Chicken 4 boneless, skinless chicken breast halves (or a pack of chicken thighs) 1 8oz package sliced fresh mushrooms 2 4oz cans chopped green chilis 4 oz sliced Havarti cheese

More information

Recipes from the Tubby Olive

Recipes from the Tubby Olive Recipes from the Tubby Olive Try these Tubby Olive favorite recipes and enjoy! Cheese Board Recipes: Add these to your cheese board for your next gathering! Warm Lemon-Rosemary Olives 3 c mixed olives

More information

SPRING COOKBOOK NEW RECIPES

SPRING COOKBOOK NEW RECIPES SPRING COOKBOOK 1 NEW RECIPES 1 Globe Artichoke Soup 6 globe artichokes 2 shallots, finely sliced 4 garlic cloves, sliced 5 sprigs thyme 2 sprigs rosemary 2 bay leaves 1 tsp. olive oil 700ml chicken stock

More information

Welcome to the Australian Prawns ecookbook.

Welcome to the Australian Prawns ecookbook. Welcome to the Australian Prawns e. This cookbook contains 21 recipes for great entertaining with Australian Prawns. It has been designed so you can easily print out the recipes you want to prepare on

More information

Summer Slow Cooker Guide

Summer Slow Cooker Guide Summer Slow Cooker Guide Contents How To Get The Best Out Of Slow Cooking Page Number Content If you think slow cooking is only good for hearty, warming soup & stews during the cold months, then you are

More information

CONTENTS GOLD PEPPADEW & FETA MEDITERRANEAN JALAPEÑO. Terrific Toad-In-The-Hole 6. Pea & Pesto Sausage Lasagna 8. Mustardy Sausage Rolls 10

CONTENTS GOLD PEPPADEW & FETA MEDITERRANEAN JALAPEÑO. Terrific Toad-In-The-Hole 6. Pea & Pesto Sausage Lasagna 8. Mustardy Sausage Rolls 10 1 CONTENTS GOLD Terrific Toad-In-The-Hole 6 Pea & Pesto Sausage Lasagna 8 Mustardy Sausage Rolls Full English Breakfast with a Twist 12 Sausage, Onion & Mustard Tart 1 PEPPADEW & FETA Hip n Happenin Sausages

More information

Lemon. Detox. The. A selection of carefully balanced recipes to complement your detox

Lemon. Detox. The. A selection of carefully balanced recipes to complement your detox A selection of carefully balanced recipes to complement your detox We offer the within our clinic and see the benefits it brings for both body and mind. detox can be followed in a variety of ways, from

More information

TORTELLINI SOUP. Ingredients:

TORTELLINI SOUP. Ingredients: TORTELLINI SOUP 5 cups (1.25 L) canned vegetable or chicken broth 2 pkgs (350 g each) fresh cheese tortellini 1 can (14 oz/398 ml) diced tomatoes 1/2 cup (125 ml) chopped green onions 2 cloves garlic,

More information

Rob Taylor Fitness and Nutrition

Rob Taylor Fitness and Nutrition Stars & Stripes Serves: 4 2 tbsp Olive Oil 12 rashers Bacon 2 tbsp Maple Syrup 8 whole Eggs Salt & Pepper to own taste 1. Place bacon under a hot grill, drizzle the rashers with a little maple syrup. After

More information

RECIPE BOOK. Eat Well Save Money Waste Less

RECIPE BOOK. Eat Well Save Money Waste Less RECIPE BOOK Eat Well Save Money Waste Less healthy sweet treat banana bread 1 loaf 15 65 250g plain flour 1 teaspoon bicarbonate of soda pinch salt 115g butter 115g dark brown soft sugar 2 eggs, beaten

More information

New Aussie. Favourites. #MoreWaysWithArdmona

New Aussie. Favourites. #MoreWaysWithArdmona New Aussie Favourites #MoreWaysWithArdmona introduction Tomatoes. The pantry staple that is such a versatile ingredient and a base for so many dishes. It can add delicious flavour to any meal. In today

More information

Granite State College's SOUP-er SOUPS!

Granite State College's SOUP-er SOUPS! Granite State College's SOUP-er SOUPS! Created by Positive Energy Fitness and Health Positive Energy Fitness and Health Granite State College's SOUP-er SOUPS! Granite State College, Here are some SOUP-er

More information

icook Kitchen Cook Healthier, Live Better Nutritious and delicious recipes for the whole family.

icook Kitchen Cook Healthier, Live Better Nutritious and delicious recipes for the whole family. icook Kitchen Cook Healthier, Live Better Nutritious and delicious recipes for the whole family. Exclusively from 1 2 The icook Kitchen Cookbook CONTENTS STARTERS & SIDES Salmon Soup Tomato Salsa Thai

More information

Y9 RECIPES. Academic Year:

Y9 RECIPES. Academic Year: Y9 RECIPES Academic Year: 2017-2018 CHEESECAKE 150g digestive biscuits 75g soft spread/butter 200g cream cheese 125ml whipping cream 50g caster sugar 1 lemon 15-18cm flan dish Decorate the top of your

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Fruity Oat Shake. Fruity Oat Shake. Apple Orange Banana Apple Orange Banana Apple

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Fruity Oat Shake. Fruity Oat Shake. Apple Orange Banana Apple Orange Banana Apple Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ***important*** fill a 2 litre jug or bottle of water and drink throughout the day. If you want more flavour then you could add fresh lemon juice, lime juice or

More information

Chocolate Cake with Fudge Sauce. Lobster and Beef Tenderloin. 827 A Taste of Cooking

Chocolate Cake with Fudge Sauce. Lobster and Beef Tenderloin. 827 A Taste of Cooking 827 A Taste of Cooking Chocolate Cake with Fudge Sauce Cake: 1 pkg. (3.4 oz.) cook-and-serve chocolate pudding/pie filling mix 2 c. 2% milk 1 pkg. chocolate cake mix Fudge Sauce: 1/2 c. butter, cubed 1

More information

WHat's cooking. By Tra cy Fou l k e s

WHat's cooking. By Tra cy Fou l k e s WHat's cooking A P R I L 2 0 1 3 r e c i p e c a r d s By Tra cy Fou l k e s 01 RUSTIC POTATO CHIPS 8 large organic potatoes (or 16 small) ¼ cup olive oil 2 tbsp NoMU Roast Rub 1 tsp Preheat the oven to

More information

Soups. Created by Nicole Porter Wellness

Soups. Created by Nicole Porter Wellness Soups Created by Roasted Carrot White Bean & Tahini Soup 11 ingredients 1 hour 4 servings 1. Preheat your oven to 375F and line a baking sheet with parchment paper. 2. In a large bowl, toss the chopped

More information

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon

More information

Poached Egg on Toast Roast Chicken Dinner Prawn Salad. Apple and Cinnamon Porridge Tuna Sandwich Chicken with Pancetta and Leeks

Poached Egg on Toast Roast Chicken Dinner Prawn Salad. Apple and Cinnamon Porridge Tuna Sandwich Chicken with Pancetta and Leeks Poached Egg on Toast Roast Chicken Dinner Prawn Salad Apple and Cinnamon Porridge Tuna Sandwich Chicken with Pancetta and Leeks Cheese and Tomato Omelette Jacket Potato with Beans Meatballs with Pasta

More information

GoVegan. with RECIPE INSPIRATION BOOK

GoVegan. with RECIPE INSPIRATION BOOK GoVegan with RECIPE INSPIRATION BOOK Fishless Finger Flatbread with Tartare Sauce HINTS & TIPS Delicious served with a minted pea puree and sweet potato fries. 5 minutes 15 minutes 30 Quorn Fishless Fingers

More information

Quick & Easy Pear and Arugula Salad

Quick & Easy Pear and Arugula Salad Recipes Quick & Easy Pear and Arugula Salad Anchovy Stuffed Olive Salad Arugula & Pomegranate Salad Asian Style Pasta Salad Black Bean Salad Black Eye peas & Spinach Salad Blood Orange & Fennel Salad Caribbean

More information

Barramundi and Lemon Butter

Barramundi and Lemon Butter Barramundi and Lemon Butter Serves: 4 Prep Time: 10 Cook Time: 10 4 Australis Barramundi fillets 2 tsp. olive or canola oil 2 Tbsp. butter 1 clove garlic, minced 3 Tbsp. fresh or bottled lemon juice 5

More information

WHAT'S FOR DINNER MEAL PLAN Week

WHAT'S FOR DINNER MEAL PLAN Week WHAT'S FOR DINNER MEAL PLAN Week 02 2019 (Monday 7th January to Sunday 13th January) RECIPES THIS WEEK MONDAY 7TH Lentil Bolognaise with Zucchini Noodles TUESDAY 8TH Pulled Pork Nachos WEDNESDAY 9TH Spicy

More information

COOKFRESH PROFESSIONAL GLASS STEAMER. Recipe Ideas

COOKFRESH PROFESSIONAL GLASS STEAMER. Recipe Ideas COOKFRESH PROFESSIONAL GLASS STEAMER Recipe Ideas CONTENTS RECIPE IDEAS 2 Welcome to CREATIVE CUISINE. Not only is steaming a quick and easy way to cook, it helps ingredients to maintain moisture, texture

More information

Green Mango Smoothie. Ingredients. Method. SERVES 1 PREP 5mins COOK 0min V GF EF NF D. 1 Blend all ingredients till smooth.

Green Mango Smoothie. Ingredients. Method. SERVES 1 PREP 5mins COOK 0min V GF EF NF D. 1 Blend all ingredients till smooth. Green Mango Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF NF D 3/4 cup milk 1 Blend all ingredients till smooth. 30g vanilla protein powder 2 tbs rolled oats (or brown rice/quinoa flakes if gluten free)

More information

CUCUMBER ZAATAR SALAD. This Moroccan food recipe pairs cucumbers with zaatar spice for a cool salad.

CUCUMBER ZAATAR SALAD. This Moroccan food recipe pairs cucumbers with zaatar spice for a cool salad. Donna and Betty Cucumber Zaatar Salad... 2 Moroccan Stuffed Dates... 2 Zaalouk - Moroccan eggplant salad... 3 Farmer's Market Moroccan Carrot Salad... 3 Slow Cooker Moroccan Chicken... 4 Moroccan meatloaf

More information

Fundraiser in aid of St Johns special school Dungarvan. Cookery Demonstration

Fundraiser in aid of St Johns special school Dungarvan. Cookery Demonstration Fundraiser in aid of St Johns special school Dungarvan Cookery Demonstration Eunice Power 27 th November 2018 Smoked Haddock Smokies Serves 6 250g fillet of smoked haddock 200mls milk 200mls cream 25g

More information

Dinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9

Dinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9 In each menu, I suggest 5 dinners, 1-2 breakfasts and a snack, lunch or dessert for the week ahead. I also provide some tips for meal prep, side dishes and substitutions. You can also find these recipes

More information

Help Your Diabetes: Menu & Recipes for Week 2

Help Your Diabetes: Menu & Recipes for Week 2 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Canadian Bacon Red Pepper strips 2 Scrambled

More information

Beef Asparagus Wraps Ingredients: Directions:

Beef Asparagus Wraps Ingredients: Directions: Beef Asparagus Wraps 100 grams thinly sliced beef (3) 15 asparagus 1/4 red onion 1 tablespoon mustard powder 1 clove garlic crushed 3 tablespoon apple cider vinegar Pinch of allspice and a pinch of stevia

More information

The Four Seasons. Menu

The Four Seasons. Menu The Four Seasons Menu Strawberry Rhubarb Loaf Rhubarb Jam Lemon Orzo with Asparagus Asparagus Soup Summer Pea Risotto Pea and Scallion Soup Shaved Squash Salad with Tomatoes, Zucchini Blossoms, Ricotta,

More information

March Dinner Ideas. Created by In Balance Pilates

March Dinner Ideas. Created by In Balance Pilates March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle

More information

The Food a Man Needs 50 ways to tap into the power of protein. These 20 minute meals will fill your belly, build your body, and satisfy your every las

The Food a Man Needs 50 ways to tap into the power of protein. These 20 minute meals will fill your belly, build your body, and satisfy your every las The Food a Man Needs 50 ways to tap into the power of protein. These 20 minute meals will fill your belly, build your body, and satisfy your every last craving: Note: Use 12 to 16 ounces of meat or fish

More information

with... GREAT TASTING EASY RECIPES

with... GREAT TASTING EASY RECIPES Cook with... GREAT TASTING EASY RECIPES We ve put together a great mini-cookbook full of tasty, nutritious and above all simple meals! All our recipes are designed to be easy to make and packed full of

More information

Week Plan Recipes Week of March 25 - March 31

Week Plan Recipes Week of March 25 - March 31 Week Plan Recipes Week of March 25 - March 3 Scrambled Eggs with Bacon and Vegetables Servings 4 Total Time: 20 minutes Cook Time: 20 minutes Calories 355 Carbohydrate 0g Protein 20g Fat 27g 8 slice(s)

More information

FIELD notes UCSC Farm

FIELD notes UCSC Farm Sixth Harvest: 7/7/15 & 7/10/15 Potato Vegetable Salad 1 lb. new potatoes 1 cup shelled fresh peas 1 summer zucchini, thinly sliced into coins 1/4 cup chopped chives 2 green onion, chopped, white and green

More information

22.1g. 419Kcal. 59g. 20.3g. Maple Glazed Granola. Slimmer Leaner Stronger. Breakfast

22.1g. 419Kcal. 59g. 20.3g. Maple Glazed Granola. Slimmer Leaner Stronger. Breakfast Maple Glazed Granola Serves: 1 Granola (makes 6 servings) 2 tbsp Coconut Oil 2 tbsp Maple Syrup 40g Flaked Almonds 2 tbsp Pine Nuts 25g Sunflower Seeds 25g Porridge Oats* *use gluten free if required To

More information

Help Your Diabetes: Menu & Recipes for Week 20

Help Your Diabetes: Menu & Recipes for Week 20 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 20 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Cream of Buckwheat* 2 Scrambled Eggs Artichoke Hearts Bell

More information

Chicken Tikka. Serves 4. Cooking instructions... Ingredients 500g chicken breast, skinless, cut into 2/3cm cubes Wedge of lemon

Chicken Tikka. Serves 4. Cooking instructions... Ingredients 500g chicken breast, skinless, cut into 2/3cm cubes Wedge of lemon Chicken Tikka Serves 4 500g chicken breast, skinless, cut into 2/3cm cubes Wedge of lemon For the marinade: ½ tbsp paprika powder 1 tsp chilli powder 2 tbsp garam masala 1 ½ tbsp lemon juice 4 garlic cloves,

More information

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs

More information

Blueberry Nectarine Porridge

Blueberry Nectarine Porridge Blueberry Nectarine Porridge SERVES 1 PREP 5mins COOK 15mins V GF EF This gluten-free porridge makes excellent use of summer fruits. 1/2 cup quinoa 1 cup milk 2 tsp vanilla extract 2 tsp honey 1/2 cup

More information

THANKSGIVING VEGETARIAN SIDE DISH RECIPES

THANKSGIVING VEGETARIAN SIDE DISH RECIPES THANKSGIVING VEGETARIAN SIDE DISH RECIPES Table of Contents Baked onions and green bell s 2 Herbed crushed potatoes 3 Green beans with walnut dressing 4 Cauliflower cheese 5 Roasted shallots with rosemary

More information

HAVE A SIZZLING. Summer recipe ideas with beef, lamb and pork for all the family

HAVE A SIZZLING. Summer recipe ideas with beef, lamb and pork for all the family HAVE A SIZZLING Summer recipe ideas with beef, lamb and pork for all the family Summer SIMPLE COOKING Keep cool this summer, be planned and prepared with ideas and recipes using Scotch Beef PGI, Scotch

More information

Broths. Cream of Cucumber Soup serve 4-6. Start with an exceptional stock

Broths. Cream of Cucumber Soup serve 4-6. Start with an exceptional stock Broths Start with an exceptional stock Chicken bones / meat bones 1tbsp olive oil Selection of vegetables rough chop- onions/celery/carrots/courgette/garlic/ 2 litres vegetable stock Thyme sprigs Oregano

More information

Table of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles...

Table of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles... Table of Contents Avocado and Garlic Soup... 3 Baked Eggs with Tomatoes and Spinach... 5 Carrot and Garlic Soup... 7 Chili Garlic Noodles... 9 Creamy Garlic Penne with Spinach... 11 Garlic Bread... 13

More information

2013 Paleo Hacks by Chef Samantha All Rights Reserved.

2013 Paleo Hacks by Chef Samantha All Rights Reserved. 1 CONTENTS STANDARD MEASUREMENTS... 3 SNACKS... 4 SALADS... 20 SOUPS... 43 MEATS... 58 SEAFOOD... 75 OMELETTE... 84 DESSERTS... 90 PEPPER SANDWICHES... 135 NOODLE RECIPES... 143 RECIPE INDEX... 151 2 STANDARD

More information

FAT SHREDDER RECIPES

FAT SHREDDER RECIPES FAT SHREDDER RECIPES TABLE OF CONTENTS EGG DISHES & BREAKFAST FOODS 3 Mushroom and Spinach Egg Bake VEGETARIAN 8 Almond Broccoli Stir-Fry Artichokes & Green Beans APPETIZERS 4 Avocado and Cherry Tomato

More information

C O O K B O O K. T u r k e y l e f t o v e r R e c i p e s. A selection of hassle free recipes to enjoy this festive season

C O O K B O O K. T u r k e y l e f t o v e r R e c i p e s. A selection of hassle free recipes to enjoy this festive season C O O K B O O K T u r k e y l e f t o v e r R e c i p e s A selection of hassle free recipes to enjoy this festive season Merry Christmas from all at Butchery Exellence Welcome to our superb collection

More information

Name of dish : Beef burger with apple and blue cheese.

Name of dish : Beef burger with apple and blue cheese. Beef burger with apple and blue cheese. Preparation (25min) Chill (10min) Cook (12 min each burger/bun) 1. Break the slices of bread into smaller pieces. Put in a food processer and blitz until breadcrumbs.

More information

Shopping List WEEK 11

Shopping List WEEK 11 Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Prep List WEEK 11 Here is a prep list

More information

KEVIN CAMPBELL FITNESS PER SONAL TRAINING AND ONLINE C OAC HING

KEVIN CAMPBELL FITNESS PER SONAL TRAINING AND ONLINE C OAC HING KEVIN C FITNESS PER SONAL TRAINING AND ONLINE C OAC HING RECIPE BOOK www.kevincampbellfitness.co.uk Medical Disclaimer The recipes within these pages are for information purposes only and in no way supersede

More information

WEEK 1 - Rice Recipes

WEEK 1 - Rice Recipes WEEK 1 - Rice Recipes Parsnip and Celery Pilaf 25 min 10 min prep: Makes 6 Servings 1 tablespoon butter 1 1/2 cups parsnips, peeled and chopped 1/3 cup celery, sliced 1/4 inch thick 1/4 cup onions, diced

More information