30 DAY PCOS DIET CHALLENGE. Hosted by Kym Campbell at Smart Fertility Choices

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1 WEEK 4 FOOD FOR THOUGHT This is the week you ve been building up to! I ve done my best here to try and balance giving you variety with your meals, while also not overwhelming you with too many new things to cook. As you may have noticed with last week s meal plan, I ve also worked hard with these plans to try and minimize the amount of leftover ingredients at the end of the week. WHY QUINOA IS REALLY GREAT Quinoa is not a grain, but instead is actually a seed related to spinach and Swiss chard. Quinoa is a really good option for us women with PCOS, not only because it is low GI, gluten free, and nice to eat, but also because quinoa: Is a great source of protein and contains all of the essential amino acids we need to sustain and grow our body tissue. Quinoa has both more and better proteins than most grains. Is very high in fiber much higher than many grains. Is a good source of minerals, especially the vital nutrient magnesium, which many of us don t get enough of. Also has antioxidant properties which reduce inflammation (a problem for all women with PCOS). Isolated studies have also shown that when used instead of gluten-free breads and pasta, quinoa reduces blood sugar, insulin and triglyceride levels.

2 WEEK 4 MEAL PLAN MEAL PREP BREAKFAST LUNCH DINNER SUNDAY Day 24 Prepare Chia seed porridge for the week (see recipe) Veggie Scramble Lettuce Wrap Burgers Roasted Chicken with Coleslaw and Quinoa MONDAY Day 25 Prepare the crock pot (slow cooker) in the evening or on Tuesday morning Chia Seed Porridge Roasted Chicken with Coleslaw and Quinoa Steak with Coleslaw and Quinoa TUESDAY Day 26 Put crock pot (slow cooker) on in the morning Chia Seed Porridge Steak with Coleslaw and Quinoa Slow Cooked Beef with Bok Choy and Sweet Potato WEDNESDAY Day 27 Marinate chicken wings in the morning Chia Seed Porridge Slow Cooked Beef with Bok Choy and Sweet Potato Garlic Ginger Chicken Wings with Broccoli and Black Rice THURSDAY Day 28 None Flax Seed & Almond Meal Porridge Garlic Ginger Chicken Wings with Broccoli and Black Rice Chicken and Vegetable Stir Fry with Black Rice FRIDAY Day 29 None Flax Seed & Almond Meal Porridge Chicken and Vegetable Stir Fry with Black Rice Salmon with Mustard Sauce and Baby Spinach SATURDAY Day 30 Prepare lamb shanks and put crock pot (slow cooker) on in the morning Veggie Scramble Lettuce Wrap Burgers Lamb Shanks with Broccoli and Sweet Potato

3 VEGGIE SCRAMBLE This recipe is the same as the one I have given you over the last two weeks so you should be getting good at it by now? Here it is again, in case you still want to refer to the recipe: Please remember that this recipe is for one person only, so make sure to multiply the quantities if you're cooking for more people. INGREDIENTS 1 or 2 fresh Italian sausages or sausage patties [optional]. 2 eggs. 1-2 tablespoons unsweetened almond milk. 1/4 red bell pepper, diced. 1/8 red onion, diced. 1 cup of baby spinach [about a BIG handful]. 1 large tomato, diced. 1/2 an avocado. 1 teaspoon butter. Celtic sea salt or Himalayan salt and ground black pepper to taste. 1. [Optional] Cook your sausage/s either in a fry pan with some butter, or throw it in a pot of boiling water for 5-10 minutes if it s still frozen or you re in a hurry. 2. Beat your eggs together with almond milk, add salt and pepper, then set aside. 3. Sauté the red onion and bell pepper in butter until soft, then add the spinach and egg, and scramble together until cooked. 4. Serve veggie scramble with avocado and tomato on top.

4 CHIA SEED PORRIDGE The idea here is to prepare your Chia Seed Porridge on Sunday evening, so that you can just grab it and go during your busy mid-week mornings. This recipe makes enough porridge for one person to have 3 breakfasts so remember to multiply the quantities given if you plan on feeding more people. Note that the consistency of this porridge is more like ice-cream than porridge after it has been refrigerated so don t be put off if you find the consistency is not what you expected. Chia seeds also have a bit of a strange texture if you haven t had them before but once you try it, you ll see that this recipe is golden! The almonds and coconut yogurt are optional but they definitely make it taste really nice if you add them to the porridge. SUNDAY NIGHT INGREDIENTS 1/2 cup blueberries, mashed. 3/4 cup chia seeds (white chia seeds look more appetizing in my opinion). 2 & 1/2 cups full-fat coconut milk (canned). 1/2 lemon, juiced. 1 small green apple, grated. 1 teaspoon Ceylon Cinnamon. 1/2 pure vanilla extract. ON THE DAY INGREDIENTS 2 tablespoons almonds. 3 tablespoons low sugar full-fat coconut yogurt. 1. Add the grated apple and mashed berries to a large re-sealable container. 2. Mix the remaining ingredients into the container and refrigerate. 3. When you re ready for breakfast, scoop out 1/3 of the porridge mix and serve with coarsely chopped almonds and coconut yogurt.

5 FLAX SEED AND ALMOND MEAL PORRIDGE Hopefully you will have prepared your dry ingredients at the start of Week 2, so all you need to do this week to make your Flax Seed and Almond Meal Porridge is to mix in the wet ingredients, the same as you did last week. WET INGREDIENTS This quantity of wet ingredients is enough for 1 breakfast for one person. You will need to add these ingredients each morning to your pre-mixed dry ingredients when you want to make porridge. 1 teaspoon butter. 1/3 cup boiling water. 1/4 cup unsweetened almond milk. 1/2 cup blueberries. 2 tablespoons coarsely chopped almonds (optional). Scoop out about 1/2 cup of dry ingredients from your pre-mixed container. Add butter, and boiling water, stirring occasionally for at least 2 minutes. Add your blueberries, coarsely chopped almonds, and unsweetened almond milk. If you need more flavor, experiment with adding more butter or salt to taste.

6 LETTUCE WRAP BURGERS You will have cooked enough beef patties for Sunday s lunch on Saturday when you had Lettuce Wrap Burgers for dinner. So, you ll just need to warm up your patties in a microwave, and build your burgers with the other ingredients. I ve also scheduled this meal again for lunch on the last day of the challenge so here s the full recipe again. Remember that this quantity of beef will give you enough for 2 meals. I figured I would leave the recipe as is so that you can have another serving the day after the challenge ends. If you don t want to do this remember to halve the recipe. Please also remember that this recipe is for one person only, so make sure to multiply the quantities if you're cooking for more people. BEEF PATTY INGREDIENTS 14oz (400g) ground beef (mince). 1 egg. 1 teaspoon garlic powder. 1 tablespoon soy sauce (or tamari sauce). 1 teaspoon sesame oil. Celtic sea salt or Himalayan salt and ground black pepper. OTHER INGREDIENTS 1/2 tablespoon coconut oil. 1 Romaine (Cos) lettuce. 1 tomato, sliced. 1/8 red onion, sliced thinly. 2 dill pickles, sliced (should contain NO sugar). 1/2 avocado. 1/4 teaspoon horseradish. 1 tablespoon coconut yogurt 1. For the beef patty, mix ingredients together thoroughly in a bowl (it pays to beat the egg first). Form mixture into 4 patties with your hands and set aside. 2. Fry the patties in coconut oil for 4-6 minutes on each side until done.

7 3. While the patties are cooking, prepare your tomato, onion, pickles, and avocado. If you have any leftover bell pepper or baby spinach from earlier in the week you might want to consider adding this into your burger too? 4. Make a delicious PCOS friendly condiment for your burgers by mixing a 1/4 teaspoon of horseradish with 1 tablespoon of coconut yogurt. Alternatively, you can use Dijon mustard but I suggest you avoid using ketchup as a general rule as most commercial ketchup products are full of sugar. 5. Build yourself 2 lettuce wrap burgers per meal using at least 2 or 3 lettuce leaves and enjoy!

8 ROASTED CHICKEN WITH COLESLAW AND QUINOA (SUNDAY NIGHT) Making enough dinner for lunch the next day is the best way to ensure you eat well, while minimizing your time and effort spent cooking. I ve also given you a large recipe for coleslaw and plenty of quinoa so you can make this stretch even further. This recipe is for one person only, so make sure to multiply the quantities if you're cooking for more people. This recipe has you making: Roasted chicken for dinner and lunch the next day. Quinoa and coleslaw for dinner on Sunday and Monday evening and lunch on Monday and Tuesday. ROASTED CHICKEN This is a fool-proof, basic roasted chicken recipe which tastes great. ROASTED CHICKEN INGREDIENTS 2 lb (910 g) of chicken. If you re cooking for one, then you can use either a half chicken, or two chicken quarters; while for two people a whole chicken will be just right. The goal here is to get about 5 oz (140g) of cooked chicken meat (excluding bone) per person, per meal. 1/4 lemon, juiced. 1 tablespoon olive oil. 1/2 cup stock. 1/2 tablespoon corn starch/flour. 1 sprig fresh rosemary. Celtic sea salt or Himalayan salt and ground black pepper. ROASTED CHICKEN 1. Preheat oven to 350ºF (180ºC). 2. Rub your chicken with lemon juice, olive oil, rosemary, salt and pepper and place in a roasting dish. Note: If this sounds like too much hassle, you can just cook the chicken plain with a bit of olive oil and it will still be delicious.

9 3. Put your roast in the oven and bake until the internal temperature reaches at least 170ºF (75ºC). (see Chicken Roasting times below for guidelines on cooking times). 4. Once your roasted chicken is ready, take it out of the oven, cover it with foil, and let it sit on a plate for minutes as this will help make it juicier. 5. Make the gravy: a. Remove some of the excess fat left floating on the top of the roasting dish (if any). b. Mix 1/2 cup of stock with 1/2 tablespoon of corn starch/flour then add to the roasting dish and place over your stove top on high. c. Stir the gravy for 5-10 minutes until it thickens getting any bits that have stuck to the roasting dish. d. Note: If your gravy doesn t thicken, you might need to add a little more corn starch/flour. If it s too thick, then add a little more stock. 6. Serve half the roasted chicken for dinner along with 1/4 cup of cooked quinoa (see quinoa recipe for cooking instructions), and keep the other half (and another 1/4 cup of quinoa) for lunch tomorrow. CHICKEN ROASTING TIMES Most people recommend that you roast chicken for around 30 minutes for every pound (450g) at 350ºF (180ºC). If you re not a confident cook then I strongly recommend that you use a meat thermometer when cooking chicken to make sure that the internal temperature is above 170ºF (75ºC). Once you get the hang of things, you can tell your chicken is done by poking it with a skewer into the thickest part and checking the juices are clear and free from any pink. QUINOA If you haven t tried quinoa before then here s your chance to discover an amazingly nutritious, high protein, gluten free grain replacement. To get all the benefits of this great health food it is best to soak the seeds overnight in water if you remember to do so on Saturday night (don t sweat it if you forget though). INGREDIENTS 1/2 cup quinoa. 1 cup water. 1 tablespoon butter. Cooking quinoa is very similar to cooking rice. Here are some general directions, or you can follow the instructions given on the packet. 1. Add 1 cup of water to every 1/2 cup of quinoa. 2. Put the quinoa and water in a covered saucepan with butter and bring to boil. 3. Once boiling, turn the heat down low and simmer for minutes. 4. If the quinoa is tender but there s excess water in the bottom of the saucepan, just take the lid off until the water evaporates.

10 5. Once cooked, let the quinoa sit with the lid on for a further 5-10 minutes. This is an important step to let the quinoa dry out so that it is light and fluffy rather than clumpy and wet. 6. Alternatively, if you have a rice cooker, just bung the ingredients in and turn it on. 7. Fluff the quinoa lightly with a fork before serving. 8. One serving of cooked quinoa = 1/4 cup, so hopefully this amount will be enough for 4 meals. COLESLAW When you have this coleslaw freshly made, it s more like a salad than a slaw. After the dressing has had time to work it s magic into the vegetables however, it will taste a little different as it ferments, which you ll experience when you have it the next day for lunch. Because we want to make this coleslaw once, and then have it over multiple days, I have suggested here that you keep half of the shredded vegetables separate from the dressing until Monday evening so you don t over pickle Tuesday s lunch. If this sounds like too much trouble, it will still be safe and good to eat on Tuesday if you make it on Sunday, it might just be a bit softer than you prefer. COLESLAW INGREDIENTS 1/2 small red cabbage, shredded. 1/2 small green cabbage, shredded. 1 carrot, grated. 1/2 small apple, grated. COLESLAW DRESSING INGREDIENTS 1/8 cup white wine vinegar. 1/4 lemon, juiced. 1 teaspoon Dijon mustard. 1 teaspoon horseradish. 1 teaspoon Italian herbs. Ground black pepper taste. 1/4 cup olive oil. 1. Mix the cabbage, carrot and apple in a large bowl. Divide mixture into two portions keeping half in a container or covered bowl for tomorrow. 2. Mix the white wine vinegar, lemon juice, mustard, horseradish, herbs, and olive oil in a measuring cup and add half of the dressing to the large bowl, mixing it through the coleslaw. Keep the other half in the refrigerator for tomorrow. 3. Serve 1/2 of the coleslaw in the bowl for dinner, and keep the rest to have with your chicken and quinoa for lunch tomorrow.

11 STEAK WITH COLESLAW AND QUINOA (MONDAY NIGHT) This meal lets you continue to leverage off the effort you put in on Sunday night making coleslaw and quinoa. You should have enough quinoa and coleslaw left over to have this meal for dinner and lunch the next day. Please also remember that this recipe is for one person only, so make sure to multiply the quantities if you're cooking for more people. INGREDIENTS Coleslaw shredded vegetable mix saved over from Sunday night. Coleslaw dressing saved over from Sunday night. 12 oz (340 g) steak (cut of your choice). 1 teaspoon coconut oil. Celtic sea salt or Himalayan salt and ground black pepper. 1. Mix the shredded vegetables and half serving of dressing you kept aside from last night. 2. Heat up your fry pan until hot. Add coconut oil, and fry the steak at a high temperature until seared. Flip the steak (once only), searing the other side for a minute or so, then lower the temperature until cooked to your liking. Set aside [steak tastes best once it s had 5 10 minutes to rest on a plate]. 3. Serve half of the steak, coleslaw and remaining quinoa for dinner and keep the rest for lunch tomorrow.

12 SLOW COOKED BEEF WITH BOK CHOY AND SWEET POTATO (TUESDAY NIGHT) Hopefully you enjoyed the slow cooked beef dish last week, because I m going to suggest you try it again this week. Remember that you can either prepare the meal first thing in the morning, or if you can make space in your refrigerator, you can put it together in the evening then you just need to switch it on in the morning. I have written this recipe assuming you have a crock-pot (slow cooker), but if you don t have one, you can always use a deep casserole dish with a lid and an oven on low temperature to achieve the same result. This recipe is enough for one person to have for two meals (I want you to cook enough for dinner tonight and lunch tomorrow to save you time) so if you re cooking for others, make sure to multiply the quantities. Note: The serving of bok choy is for one meal, so you ll need the same amount again for lunch which I have allowed for in your shopping list. INGREDIENTS 14 oz (400g) stewing beef [choose your preferred cut]. The best cuts for this recipe are short ribs, chuck, blade, shin and brisket. My favorite is short ribs if you can find them! 9 oz (255g) sweet potato, peeled and chopped into 1 (25mm) cubes. 1/2 onion, diced. 1 carrot, peeled and chopped. 2 tablespoons gluten free soy sauce (or tamari sauce). 2 whole star anise [optional but much better with]. You can find this spice at most Asian food stores if your regular grocery store doesn t stock it (Walmart also sells them). 3 garlic cloves, crushed and diced. 1/4 cup rice wine vinegar. 1 cup beef stock. 1/2 teaspoon sesame oil. 2 bunches of bok choy (per meal), chopped. 1 teaspoon butter.

13 1. Cut the beef into large chunks approximately 2 inches (50mm) cubed [no need to cut up short ribs, or shin meat however] and put in the crock-pot (slow cooker). 2. Add the onions, carrot, and sweet potato. 3. Add all the other ingredients (except the butter and the bok choy). You can refrigerate the whole dish until the morning if you re getting it ready in the evening. 4. Slow cook on high for at least 4 hours, or if that isn t convenient, you can put it on low for 8-10 hours until you get home! If you re using a deep casserole dish with a lid rather than a crockpot, you can roast the dish at 325 F (160 C) for 2 hours or so. 5. When you re ready to serve, quickly stir fry your bok choy in a little butter or if you want to make things really easy, add it to the crock pot for 3 minutes at the end. 6. If you reheat the second serving of this meal using a microwave or on a stove top, you can add raw chopped boy choy in with the stew and it will be cooked by the time the meat is reheated

14 GARLIC GINGER CHICKEN WINGS WITH BROCCOLI AND BLACK RICE (WEDNESDAY NIGHT) This recipe should be familiar to you from last week also. This time I m having you make twice as much though so you can have it for lunch the next day. Again, if you have time in the morning, I recommend putting the marinade together with the chicken wings so that the marinade has the day to really soak into the chicken wings. Then all you have to do when you get home from work is put them in the oven! Remember that this recipe is for one person, so please make sure to multiply the quantities for more people. This recipe has you making: Garlic and ginger chicken wings for dinner and lunch the next day. Black or wild rice for two dinners and two lunches. MAIN INGREDIENTS 1 cup black or wild rice. 26 oz (740 g) of raw chicken wings. 4 garlic cloves, crushed and diced. 1 tablespoons fresh ginger, finely chopped or grated. 3 tablespoons of gluten free soy sauce (or tamari sauce). 1 tablespoon sesame oil. 1 teaspoon honey. 1 small head of broccoli, chopped. 1/2 cup of raw cashew nuts. 2 teaspoons butter. 1/4 lemon, juiced. 1. Cook the black or wild rice according to instructions on the packet. 2. Make the marinade by finely chopping the garlic and ginger and placing in a large bowl with 2 tablespoons of soy (or tamari) sauce, the sesame oil, and the honey. Set aside about a 1/4 of the garlic to cook with the broccoli.

15 3. Cut the chicken wings into pieces and mix into the marinade. If you can t be bothered cutting the wings up, then don t worry, they will still come our great as whole wings. 4. [Optional] If you have time, let the wings marinate for 20 minutes or longer (all day is best). 5. Preheat the oven to 400ºF (200ºC) and bake the wings for minutes. Note: If you stick a sheet of foil, or parchment (baking) paper on the bottom of the roasting dish it will make cleaning up much easier. 6. When the wings are almost done sauté the garlic in butter briefly before mixing in the broccoli with a few tablespoons of water, and the lemon juice. 7. When the broccoli is starting to soften, mix in a tablespoon of soy sauce along with cashew nuts and cook for another minute or so. 8. Serve half of the broccoli and wings when they re both ready, and keep the rest for lunch tomorrow. Cilantro (coriander) goes great with this meal if you enjoy this herb. 9. Add 1/4 cup of cooked black or wild rice to each meal, and keep the rest in the refrigerator for later.

16 CHICKEN AND VEGETABLE STIR FRY WITH BLACK RICE (THURSDAY NIGHT) If you re short of time, and on a tight budget, then this meal is a great option for you. Like you have been doing all week hopefully, the plan here is to make enough of this dish for dinner, so you can have it for lunch tomorrow too. Please remember that this recipe is for one person only, so make sure to multiply the quantities if your cooking for more people. INGREDIENTS 16oz (440g) boneless chicken thighs or breast, sliced long ways into 2 "steaks". Cooked black or wild rice saved over from last night. 1/2 red bell pepper, sliced thinly. 1 carrot, peeled and thinly chopped. 4 oz (110g) snow peas, timed and halved lengthways. 3 oz (85g) mushrooms, sliced thinly. 1/2 cup of raw cashew nuts. 2 garlic cloves, crushed and diced. 2 teaspoons coconut oil. 1 teaspoon butter. 1 tablespoon fresh ginger, finely chopped or grated. 1 tablespoon gluten free soy sauce (or tamari sauce). 1 tablespoon sesame oil. 1/4 cup of beefstock 1 tablespoon of corn starch/flour. Ground black pepper. Note: Bok Choy goes great with this stir fry also so please feel free to include it with the other vegetables if you have any remaining from earlier in the week. 1. Heat up a wok or large fry pan over medium-high heat and add butter and garlic. Once the garlic is starting to brown, add ginger, then a minute or so later add the carrots and mushrooms and stir fry for a couple of minutes until carrots start to tender.

17 2. Add red pepper and snow peas to the wok, stir fry for another couple of minutes, then transfer all vegetables to a heatproof bowl. 3. Place wok back on the heat with coconut oil and add chicken. Fry the chicken slowly using a low-medium heat until cooked through (or nearly so). Remove chicken from the wok, dicing meat into 1" (25 mm) pieces before returning. 4. Combine the cornstarch/flour, beef stock, soy (or tamari) sauce, sesame oil and ground black pepper and add to the wok or fry pan. Cook for a few minutes until the sauce thickens. 5. Return the vegetables to the wok, add the cashews and toss to combine. 6. Serve half of the stir fry with 1/4 cup of cooked black or wild rice, and keep the same amount aside for lunch tomorrow. This is another great dish that goes well with a bit of cilantro (coriander) on top if you like this herb.

18 SALMON WITH MUSTARD SAUCE AND BABY SPINACH (FRIDAY NIGHT) This recipe is for one person, so please make sure to multiply the quantities for more people. MAIN INGREDIENTS 7 oz (200g) piece of wild fillet salmon, skin on. 3 oz (85g) of raw sweet potato, peeled and sliced into thin disks. 3 cups baby spinach [this is about one third of a 10oz (280g) bag]. 1/8 lemon, juiced. 1 teaspoon of extra virgin organic coconut oil. 1 teaspoon of butter. Celtic sea salt or Himalayan salt and ground black pepper. MUSTARD SAUCE INGREDIENTS 1/8 lemon, juiced. 1 teaspoon Dijon mustard. 1/2 teaspoon whole-grain mustard. 1/2 teaspoon dairy free horseradish. 1 teaspoon extra-virgin olive oil. 1. Mix together the mustard sauce ingredients and set aside. 2. Fry the salmon over medium-high heat in coconut oil, skin side down until golden brown and slightly charred (about 4-5 minutes). 3. Fry the sweet potato disks along with the salmon. 4. Flip the salmon once and cook for a further 3-4 minutes. Salmon is best served a little pink in the center so no need to overdo it. 5. Once the salmon is cooked, quickly sauté the baby spinach in a little butter and lemon, and serve with the salmon and mustard sauce.

19 LAMB OR BEEF SHANKS WITH BROCCOLI AND SWEET POTATO (SATURDAY NIGHT) This is probably the most complex meal that I ve scheduled into the challenge, but it s also one of the most rewarding which is why I ve saved it for last. The challenge will officially be over tomorrow, but I ve assumed you ll want leftovers on this great dish, so the recipe is for two meals worth for one person. Please make sure to multiply the quantities if you're cooking for more people. This is a crock pot (slow cooker) recipe, but you can achieve the same great results using a casserole dish and setting your oven to low if you are home for the day. LAMB OR BEEF SHANK INGREDIENTS 2 lamb shanks or beef shanks (Ossobuco). This recipe works equally well with either lamb or beef. 1 tablespoon of coconut oil. 1 cup of red wine. 3 tablespoons of corn starch/flour. 1 cup of beef stock. 1/2 brown onion. 2 sprigs of fresh rosemary. 1 bay leaf. SIDE DISHES INGREDIENTS 6 oz (170g) sweet potato, peeled and diced into ½ (12mm) cubes. 2 tablespoons almond milk. 2 teaspoons butter. 1 small head broccoli, chopped. 1/8 lemon, juiced. Celtic sea salt or Himalayan salt and ground black pepper.

20 LAMB SHANK 1. Heat the coconut oil in a large frying pan. 2. Coat the lamb or beef shanks in 2 tablespoons of corn starch/flour and fry for 4-5 minutes, turning regularly, or until browned all over. Place the lamb or beef shanks in the crock pot (slow cooker). 3. Deglaze the frying pan with the red wine and continue cooking for 2-3 minutes, or until the volume of the liquid has reduced by half. Add the liquid into the crock pot (slow cooker). 4. Add the onion, rosemary, bay leaves and stock to the crock pot (slow cooker). The liquid should cover the meat. Add more stock or boiling water if needed. 5. Cook on high for at least 4 hours, until the meat is really tender and starting to detach from the bone. Alternatively you can set the crock pot on low for 8-10 hours if that is more convenient. 6. If you re using a casserole dish, you can roast the dish at 325ºF (160ºC) for 3 hours. 7. Once cooked, remove the lamb or beef shanks from the crock pot (slow cooker) and collect the juices in a jug and run through a sieve to remove large solids. 8. Add a tablespoon of corn starch/flour to the juices and heat slowly in a sauce pan until the contents form a thickened gravy. 9. Serve the lamb or beefs shanks coated in gravy along with sweet potato and broccoli (see below). SIDES DISHES 1. When you re lamb or beefs shanks are just about cooked, make a sweet potato mash by boiling the sweet potato until soft, draining the excess water, then mashing with 1 teaspoon of butter and some almond milk. 2. Steam the broccoli in a teaspoon of butter, lemon juice and a few tablespoons of water. Add salt and pepper to taste.