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

Size: px

Start display at page:

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

Erik Patrick
5 years ago
Views:

Tropical Breakfast Smoothie Breakfast Serves: 3 3 Passion Fruit 1 Banana, chopped 1 small Mango, peeled, stoned & chopped 300ml Orange Juice Ice Cubes 1.

1 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 & add the banana, mango, orange juice & ice cubes. Purée until smooth & drink immediately. 3g 39g 0g 162kcal

2 Fruit & Nut Yogurt Breakfast Serves: 4 200g Vanilla Yogurt 3 tbsp Mixed Nuts, chopped 1 Banana, sliced 50g Mixed Berries 1 tbsp Sunflower Seeds 1 tbsp Pumpkin Seeds 1. Mix the nuts, sunflower seeds and pumpkin seeds. Layer up in bowls with fruit & yoghurt. 7g 13.2g 10.2g 173kcal

Breakfast for Two Breakfast Serves: 2 4 whole Eggs 100g Asparagus Spears 25g Butter 10g Parmesan, grated 2 tbsp Tarragon, chopped 1. Steam asparagus spears for 4-5 mins until tender. 2. Meanwhile, melt butter in a small pan and scramble the eggs.

3 Breakfast for Two Breakfast Serves: 2 4 whole Eggs 100g Asparagus Spears 25g Butter 10g Parmesan, grated 2 tbsp Tarragon, chopped 1. Steam asparagus spears for 4-5 mins until tender. 2. Meanwhile, melt butter in a small pan and scramble the eggs. Once the eggs are set softly, stir through the taragon or chervil and season to taste. 3. Pile the eggs on to the asparagus, top with grated parmesan. 21g 1g 14g 210kcal

Blackberry Museli Breakfast Serves: 4 150g Rolled Oats* 225ml Apple Juice 1 Apple, grated 150g Blackberries 125ml Natural Yogurt 2 tbsp Clear Honey *use gluten-free if preferred 1.

4 Blackberry Museli Breakfast Serves: 4 150g Rolled Oats* 225ml Apple Juice 1 Apple, grated 150g Blackberries 125ml Natural Yogurt 2 tbsp Clear Honey *use gluten-free if preferred 1. Put oats & apple juice into a bowl & mix. Leave overnight in the fridge. 2. To serve stir in grated apple & yogurt. Drizzle with honey & top with blackberries. 8.4g 56g 4.2g 285kcal

Skinny Omelette Breakfast Serves: 2 2 large Whole Eggs 4 large Egg Whites 1 Red Pepper, finely diced 1 tsp Olive Oil 2 Spring Onions, sliced 4 slices Extra Lean Ham, shredded 25g Reduced- Mature

5 Skinny Omelette Breakfast Serves: 2 2 large Whole Eggs 4 large Egg Whites 1 Red Pepper, finely diced 1 tsp Olive Oil 2 Spring Onions, sliced 4 slices Extra Lean Ham, shredded 25g Reduced- Mature Cheddar 2 Tomatoes, chopped 1. Whisk the eggs and egg whites together & set aside. 2. Heat the oil in a medium non-stick frying pan and cook the pepper for 3-4 mins. Throw in spring onions and cook for 1 min more. Pour in the eggs and cook over a medium heat until almost completely set. 3. Sprinkle on the ham and cheese and continue cooking until just set in the centre, or flash it under a hot grill if you like it more well done. Serve straight from the pan with the chopped tomato. 21g 5g 12g 206kcal

Quick Kedgeree Brunch Breakfast Serves: 4 225g Smoked Salmon, cut into strips 400g Basmati Rice 4 Eggs, hard boiled & chopped 25g Butter 1 tbsp Hot Curry Powder 700ml Chicken Stock small bunch of

6 Quick Kedgeree Brunch Breakfast Serves: 4 225g Smoked Salmon, cut into strips 400g Basmati Rice 4 Eggs, hard boiled & chopped 25g Butter 1 tbsp Hot Curry Powder 700ml Chicken Stock small bunch of Spring Onions 1. Cut the green tops off the onions and roughly chop them, then roughly chop the white parts. 2. Melt the butter in a large saucepan over a medium heat and tip in the white onions and the curry powder. Cook for a few minutes until the onions soften, then tip in the rice and stir to coat in the butter. 3. Pour in the hot stock and bring to the boil. Stir once and boil for 5 minutes, then cover the pan with its lid and continue cooking the rice on the lowest possible heat for 15 minutes. 4. Tip the rice into a big bowl, toss in the smoked salmon and the green onions and fork through. Put the pieces of egg on top and serve. 30g 82g 11g 525kcal

Latin American Ceviche Lunch Serves: 6 500g Haddock, skinned & sliced 8 Limes, juice only 1 Red Onion, diced 2-3 Tomatoes, chopped 2-3 Green Chillies, finely chopped bunch Coriander, roughly chopped

7 Latin American Ceviche Lunch Serves: 6 500g Haddock, skinned & sliced 8 Limes, juice only 1 Red Onion, diced 2-3 Tomatoes, chopped 2-3 Green Chillies, finely chopped bunch Coriander, roughly chopped 2 tbsp Olive Oil good pinch Caster Sugar 1. In a large glass bowl, combine the fish, lime juice and onion. The juice should completely cover the fish; if not, add a little more. Cover with cling film & place in the fridge for 1 hr 30 mins. 2. Remove the fish & onion from the lime juice (discard the juice) & place in a bowl. Add the chillies, tomatoes, coriander & olive oil, stir gently, then season with a good pinch of sugar. 19g 6g 6g 154kcal

Stir-Fry Chicken & Prawns Lunch Serves: 4 275g Chicken Breast, in strips 125g peeled, cooked Prawns 350g Mushrooms, roughly chopped 3 Celery Sticks, finely chopped 1 Onion, finely sliced 1-2 Peppers,

8 Stir-Fry Chicken & Prawns Lunch Serves: 4 275g Chicken Breast, in strips 125g peeled, cooked Prawns 350g Mushrooms, roughly chopped 3 Celery Sticks, finely chopped 1 Onion, finely sliced 1-2 Peppers, sliced 2 Garlic Cloves, crushed 2 tbsp Olive Oil 2 tbsp Lemon Juice 1. Heat oil in wok. Stir in celery, peppers & onion. Cover & cook over gentle het for 3 mins. 2. Stir in garlic, chicken, mushrooms, prawns. Cover & cook for 8-10 mins. 3. Add lemon juice, stir & serve. 25g 8.2g 7.7g 203kcal

Tangy Trout Lunch Serves: 4 4 Trout fillets 1 tsp Pesto, be generous 1 tbsp Butter, softened 1 small bunch Parsley, chopped 1 Lemon, zest & juice Lemon wedges to serve 2 tbsp Olive Oil 1.

9 Tangy Trout Lunch Serves: 4 4 Trout fillets 1 tsp Pesto, be generous 1 tbsp Butter, softened 1 small bunch Parsley, chopped 1 Lemon, zest & juice Lemon wedges to serve 2 tbsp Olive Oil 1. Heat the grill to high. Lay the fillets, skin side down, on an oiled baking tray. 2. Mix together the pesto, butter, parsley, lemon zest, juice & oil. Drizzle the mixture in a thin layer over the fillets & place under the grill for 5 mins. Then serve with the lemon wedges & salad. 30g 10g 16g 298kcal

Sesame Chicken Wings Lunch Serves: 4 12 Chicken Wings 1 tbsp Coconut Oil 2 tbsp Honey 2 tsp Sesame Seeds 2 tsp Poppy Seeds 1. Heat oven to 180c (160 fan), 350f gas mark 4. 2. Heat the coconut oil in a large frying pan over a medium heat.

10 Sesame Chicken Wings Lunch Serves: 4 12 Chicken Wings 1 tbsp Coconut Oil 2 tbsp Honey 2 tsp Sesame Seeds 2 tsp Poppy Seeds 1. Heat oven to 180c (160 fan), 350f gas mark Heat the coconut oil in a large frying pan over a medium heat. Season the chicken wings with a little salt on both sides & sauté. After about 2 mins, when the skin is brown and crisp, flip the chicken and brown it lightly all over. 3. Transfer to a baking tray and coat each breast in the honey. Sprinkle with the seeds and roast for 8-10 mins until cooked through. 31g 12g 23g 373kcal

Tandoori Chicken Lunch Serves: 4 6 skinless Chicken Breasts, cubed 2 Lemons, juice only 2 tbsp Smoked Paprika 2 Garlic Cloves, crushed 2 Onions, diced Marinade 300g Total 0% Greek Yogurt thumb-size

11 Tandoori Chicken Lunch Serves: 4 6 skinless Chicken Breasts, cubed 2 Lemons, juice only 2 tbsp Smoked Paprika 2 Garlic Cloves, crushed 2 Onions, diced Marinade 300g Total 0% Greek Yogurt thumb-size Root Ginger, grated 1 tsp Mild Chilli Powder 1 tsp Ground Cumin 2 tsp Garam Massala 1 tsp Paprika 1. Mix the lemon juice with the paprika, onions & garlic in a large shallow dish. Add chicken cubes turn them in the juice and set aside for 10 mins. 2. Mix all of the marinade ingredients together & pour over the chicken. Give everything a good mix, then cover & chill for at least 1 hr. This can be done up to a day in advance. The longer the chicken is allowed to soak in the marinade the better the flavour. 3. Heat the grill. Lift the chicken cubes onto a non-stick baking tray. Grill for 16 mins turning once. Chicken should be lightly charred & completely cooked through. 48g 8g 14g 342kcal

Tuna Burgers Lunch Serves: 1 200g fresh Tuna Steak 1 Carrot, grated 2 Garlic Cloves, crushed 1 tbsp Root Ginger, grated 1 tsp Soy Sauce handful fresh Coriander, chopped 1 tbsp Olive Oil 1.

12 Tuna Burgers Lunch Serves: 1 200g fresh Tuna Steak 1 Carrot, grated 2 Garlic Cloves, crushed 1 tbsp Root Ginger, grated 1 tsp Soy Sauce handful fresh Coriander, chopped 1 tbsp Olive Oil 1. Chop the tuna into small chunks, then carry on chopping until the tuna is roughly minced. 2. Tip the tuna into a bowl & mix with the garlic, ginger, soy sauce, carrot & coriander. Shape into two burgers, place on a plate. Freeze for 10 mins to firm up. 3. Heat the oil in a non-stick frying pan, then cook the burgers for 1-2 mins on each side or until done to your liking. Serve with salad. 24g 2g 10g 194kcal

Curry in a Hurry Lunch Serves: 2 200g raw peeled Prawns 200g tin Chopped Tomatoes 1 tbsp Coconut Oil 2 tsp Lazy Chillies (in a jar) 1 tsp Lazy Ginger (in a jar) 1 tbsp Garam Massala 1-2 Garlic

13 Curry in a Hurry Lunch Serves: 2 200g raw peeled Prawns 200g tin Chopped Tomatoes 1 tbsp Coconut Oil 2 tsp Lazy Chillies (in a jar) 1 tsp Lazy Ginger (in a jar) 1 tbsp Garam Massala 1-2 Garlic Cloves, crushed 1 Onion, finely chopped * optional garnish Corinader, chopped 1. Heat the oil in a pan, add onion & fry until they colour. Add ginger, garlic & chilli, cook briefly. 2. Add tomatoes & a quarter of a can of water and bring to the boil. Simmer for 2 mins, add prawns & masala, cover and cook for 2-3 mins. 3. On serving sprinkle with chopped coriander (if using) & serve with a crisp salad of cucumber, shredded lettuce, sliced red onion and wedges of lemon. 22g 11g 7g 195kcal

Pancetta Hot Dogs Lunch Serves: 6 6 slices of Pancetta 12 small Italian Sausages Red Sauce 1 Red Pepper, chopped 2 Tomatoes, chopped 2 Garlic Cloves, crushed 1 tbsp Olive Oil 1 tbsp Red Wine Vinegar

14 Pancetta Hot Dogs Lunch Serves: 6 6 slices of Pancetta 12 small Italian Sausages Red Sauce 1 Red Pepper, chopped 2 Tomatoes, chopped 2 Garlic Cloves, crushed 1 tbsp Olive Oil 1 tbsp Red Wine Vinegar ½ tsp Cayenne Pepper 1. Make the salsa. Heat the oil in a non-stick frying pan. Add the pepper & garlic. Cook for 3 mins. Next add the tomatoes & cayenne pepper. Simmer gently for 15 mins. 2. Stir in vinegar & cook for a further 5 mins. Drain off excess juices. Puree in food processor & blend until smooth. 3. Cut the pancetta slices in half crossways & wrap each one around a sausage. Thread onto skewers & either cook on a hot bbq or under a hot grill for 6-8 mins. Turn regularly. 30g 6.3g 28.5g 401kcal

Bro Steak Main Meal Serves: 2 700g T-Bone Steak 2 Garlic Cloves, crushed ½ small pack Thyme ½ tbsp Olive Oil 50g Butter 1. Heat oven to 200c (180C fan), 400f, gas mark 6. 2. Put an ovenproof griddle pan on a high heat.

15 Bro Steak Main Meal Serves: 2 700g T-Bone Steak 2 Garlic Cloves, crushed ½ small pack Thyme ½ tbsp Olive Oil 50g Butter 1. Heat oven to 200c (180C fan), 400f, gas mark Put an ovenproof griddle pan on a high heat. Season the steak on both sides, then rub both sides with the garlic, thyme & olive oil. Put the steak in the hot pan & char the underside for 2 mins or until griddle lines appear. Turn the steak over to brown the other side, rub the top with the thyme again, then lay the thyme and garlic on top of the meat. 3. Once evenly browned all over with griddle lines, put the thyme and garlic to one side, hold the steak with a pair of tongs to cook its fatty side and render it down so it s soft rather than gristly. This will take a few mins. Lay the steak flat again, put the thyme, garlic and butter on top and transfer the pan to the oven to finish cooking for 4-5 mins. 57g 1g 64g 808kcal

Stir-Fry Chilli Beef Main Meal Serves: 4 575g Rump Steak, in small cubes or strips 2 Oranges, juice only 2 Dried Chillies, crushed 30ml Lemon Juice 2 tbsp Coconut Oil 1 small Onion, thinly sliced 2-3

16 Stir-Fry Chilli Beef Main Meal Serves: 4 575g Rump Steak, in small cubes or strips 2 Oranges, juice only 2 Dried Chillies, crushed 30ml Lemon Juice 2 tbsp Coconut Oil 1 small Onion, thinly sliced 2-3 Spring Onions, roughly chopped 1-2 Peppers, in strips 175g Broad Beans (or similar) 4 tbsp Peanut Butter 2 tsp unsalted Peanuts sprinkle Soy Sauce to serve 1. Add water to orange juice to make 250ml. Put beef into bowl with organge juice, chillies & lemon juice. Marinate for at least an hour. Drain reserving juice. 2. Heat oil in wok, stir in steak & onions. Cover & cook for 3 mins. Stir in beans & peppers. Cover & cook for further 3 mins. 3. Add reserved juice & bring to boil. Stir in peanut butter & cook until sauce thickens. Serve with few peanuts & sprinkle of soy sauce if required 37.5g 27.2g 23.2g 468kcal

Spicy Lamb Chop Main Meal Serves: 4 4 lean Lamb Chops or Steaks 1 Lemon, juice only 2 tbsp Olive Oil Spice Mix 3 tbsp Cayenne Pepper 3 tbsp Paprika 5 tsp Ground Cumin 2 tsp Garlic Powder 1.

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

Cod & Bean Mash Main Meal Serves: 2 2 small Cod fillets 240g frozen Soya Beans 1 tbsp Olive Oil 1 Garlic Clove 1 Lemon, zest, juice & slices small bunch of Basil, leaves 100ml Chicken Stock 1.

18 Cod & Bean Mash Main Meal Serves: 2 2 small Cod fillets 240g frozen Soya Beans 1 tbsp Olive Oil 1 Garlic Clove 1 Lemon, zest, juice & slices small bunch of Basil, leaves 100ml Chicken Stock 1. Heat oven to 200c, (180 fan), 400f, gas mark Put the fish onto a baking tray, rub with a little oil and some seasoning, top with most of the lemon zest. Roast for 8-10 mins until the fish flakes easily. 3. Meanwhile, cook the beans in a pan of boiling water for 3 mins until just tender. Drain, then tip into a food processor with the rest of the oil, garlic, basil stalks, lemon juice & stock, then pulse to a thick, slightly rough purée. Season to taste. 4. Divide the mash between two plates, top with the cod, then scatter with finely chopped basil leaves and the remaining lemon zest to serve. 44g 17g 15g 372kcal

Turkey Leftover Curry Main Meal Serves: 4 300g roast Turkey/Chicken 300g cooked Potatoes 1 large Onion, sliced 1 Pepper, diced 400g tin Chopped Tomatoes 2 Garlic Cloves, crushed 1 tbsp Coconut Oil,

19 Turkey Leftover Curry Main Meal Serves: 4 300g roast Turkey/Chicken 300g cooked Potatoes 1 large Onion, sliced 1 Pepper, diced 400g tin Chopped Tomatoes 2 Garlic Cloves, crushed 1 tbsp Coconut Oil, melted 2 tbsp Mango Chutney 2 tbsp Curry Paste 1. Heat the oil in a large pan over a fairly high heat. Cook the onion & pepper for 3-4 mins until starting to soften and brown slightly. Stir in the curry paste and garlic, then cook for another 1-2 mins. 2. Add the chopped tomatoes & 150ml water. Bring to the boil & bubble for 5 mins. 3. Turn the heat down, stir in the turkey& potatoes. Cook for another 2-3 mins, & add the mango chutney. Stir in well & check everything heated through before serving. 26g 26g 10g 249kcal

Spicy Lentil Soup Main Meal Serves: 4 300g Red Lentils 200ml Coconut Milk 2 tbsp Red Thai Curry Paste 1 Onion, chopped 1 tbsp Olive Oil 1.7ltr Vegetable Stock 1.

20 Spicy Lentil Soup Main Meal Serves: 4 300g Red Lentils 200ml Coconut Milk 2 tbsp Red Thai Curry Paste 1 Onion, chopped 1 tbsp Olive Oil 1.7ltr Vegetable Stock 1. Fry the onion in 1 tbsp olive oil until soft. Stir in the red Thai curry paste. Add red lentils & mix to coat in the paste. Pour over vegetable stock & simmer for 20 mins until the lentils are tender. 2. Blend with coconut milk & reheat if needed. 20g 51g 13g 390kcal

Grown-Up Jelly Dessert Serves: 4 11g Gelatine (1 pack) 3 tbsp Concentrated Summer Squash 450ml Sparkling Rose Wine 75g Raspberries 1. Sprinkle gelatine in 3 tbsp water & allow to stand until spongy.

21 Grown-Up Jelly Dessert Serves: 4 11g Gelatine (1 pack) 3 tbsp Concentrated Summer Squash 450ml Sparkling Rose Wine 75g Raspberries 1. Sprinkle gelatine in 3 tbsp water & allow to stand until spongy. Heat in a saucepan & stir until fully disolved. 2. Place fruit squash, wine & 100ml water into large jug & stir in dissolved gelatine. Pour into moulds. Chill for 2 hours in fridge until set. 3. Serve with fresh raspberries. 0.2g 6.2g 0g 26kcal

Tropical Fruit Salad Dessert Serves: 4 1 ripe Pineapple, in slices 1 ripe Papaya, in slices 1 ripe Mango, in slices 300ml 0% Greek Yogurt 1 Vanilla Pod, split for seeds tumb-length

22 Tropical Fruit Salad Dessert Serves: 4 1 ripe Pineapple, in slices 1 ripe Papaya, in slices 1 ripe Mango, in slices 300ml 0% Greek Yogurt 1 Vanilla Pod, split for seeds tumb-length Root Ginger, grated 3 tbsp Lime Juice 1. Beat together the yogurt, lime juice, ginger & seeds from vanilla pod. 2. Serve the yogurt with slices of tropical fruit. 9.5g 73g 0.5g 189kcal

23 Quick Pineapple Dessert Dessert Serves: 4 1 Pineapple, cut into long fat finger slices 75g Dark Brown Sugar 1. Dip pineapple slices into the sugar. Heat a non-stick griddle & cook slices for 2-3 minutes on each side. Leave to cool a little before serving. 0.7g 33.7g 0.2g 140kcal

Apple Pudding Dessert Serves: 6 2 large Eggs, separated 60ml Double Cream 4 tbsp Stevia 1 Apple, peeled & diced 1 Lemon, juice only 120g Almond Flour 1 tsp Baking Powder 1 tsp Vanilla Extract 1 tbsp

24 Apple Pudding Dessert Serves: 6 2 large Eggs, separated 60ml Double Cream 4 tbsp Stevia 1 Apple, peeled & diced 1 Lemon, juice only 120g Almond Flour 1 tsp Baking Powder 1 tsp Vanilla Extract 1 tbsp Coconut Oil, melted 100g 0% Total Greek Yogurt 1. Preheat oven to 170c (150 fan), 325f, Gas Mark 3. Grease an oven proof dish with a little melted coconut oil. 2. In a small saucepan over a low-medium heat add the apple, a little water & stevia. Cook until the apple is soft. About 5 mins. Set aside. 3. In a bowl mix together egg yolks, cream, stevia & vanilla extract until smooth. Beat in almond flour & baking powder again until smooth. In a separate bowl whisk egg white until they form soft white peaks. In the cake mix bowl stir in apple. Then using a metal spoon fold in egg whites one spoon at a time. The prepared baking dish. Cover with tin foil. Bake for 20 mins. Uncover & bake for a further mins until springy to touch. Serve warm with Greek yogurt. 8.3g 8.6g 19.6g 244kcal

Banana Whip Dessert Serves: 6 4 medium Bananas 1 tbsp Caster Sugar 1 Lemon, zest & juice 75g gluten free Oats 300ml Single Cream 30g 85% Dark Chocolate, grated 1. In a bowl mash the bananas well.

25 Banana Whip Dessert Serves: 6 4 medium Bananas 1 tbsp Caster Sugar 1 Lemon, zest & juice 75g gluten free Oats 300ml Single Cream 30g 85% Dark Chocolate, grated 1. In a bowl mash the bananas well. Stir in the caster sugar, lemon zest & juice. Add the oats and cream & beat together. 2. Spoon into serving dishes & chill for 20 mins in the fridge. Serve with a little grated dark chocolate on the top of each banana whip. 3.5g 29.6g 13.3g 252.1kcal

Nutty Museli Squares Snack Serves: 16 250g Rolled Oats * 115g Butter 1 tsp Butter, for greasing 25g Caster Sugar 4 tbsp Maple Syrup 25g Raisins 25g Dates, chopped 25g Hazelnuts, chopped 70g Flaked

26 Nutty Museli Squares Snack Serves: g Rolled Oats * 115g Butter 1 tsp Butter, for greasing 25g Caster Sugar 4 tbsp Maple Syrup 25g Raisins 25g Dates, chopped 25g Hazelnuts, chopped 70g Flaked Almonds *can use gluten-free if preferred 1. Preheat oven to 190c (170 fan), 375f, gas mark 5. Grease a 20cm square baking tin. 2. Melt the butter with maple syrup & sugar in a saucepan over a low heat. Stir together. Add in remaining ingredients & mix well. 3. Press the mixture into baking tin & bake for mins. Remove from oven, allow to cool in tin. Cut into 16 squares. 3.3g 17g 10g 167kcal

Chocolate Bar Snack Serves: 16 400g Pitted Dates 200g Almonds 100g 99% Dark Chocolate 2 tbsp Almond Butter 1. Use a silicon mould with 16 small shapes, or silicon chocolate bar mould of 16 squares. 2. Blend the almonds & chocolate in a food processor until finely ground.

27 Chocolate Bar Snack Serves: g Pitted Dates 200g Almonds 100g 99% Dark Chocolate 2 tbsp Almond Butter 1. Use a silicon mould with 16 small shapes, or silicon chocolate bar mould of 16 squares. 2. Blend the almonds & chocolate in a food processor until finely ground. Will need to use pulse setting. Empty contents into a bowl. 3. Next in the food processor add 200g of dates & blend until smooth. To this add hald of the almond butter & half of the chocolate-nut mix. Mix well & transfer to a clean bowl. 4. Repeat this process again & mix the contents of the food processor with the previous nut-chocolate-date mix. 5. Put into the moulds & refrigerate for at least 2 hours. 4.6g 22.7g 11.6g 213.6kcal

28 Parma Melon Snack Serves: 2 8 wedges of Cantaloupe Melon 8 slices of Parma Ham Wrap melon wedge with Parma ham & use cocktail stick to secure. 14.5g 23.5g 8.5g 228.5kcal

Stuffed Tomatoes Snack Serves: 2 4 large Tomatoes 125g Quark 35g Black Olives, finely diced 1 tbsp Olive Oil 1 tsp Garlic, minced 1 tbsp Mediterranean Herbs fresh Herbs, for garnish 1.

29 Stuffed Tomatoes Snack Serves: 2 4 large Tomatoes 125g Quark 35g Black Olives, finely diced 1 tbsp Olive Oil 1 tsp Garlic, minced 1 tbsp Mediterranean Herbs fresh Herbs, for garnish 1. Prepare the tomatoes by slicing off the top & scooping out the flesh from the inside. 2. In a bowl mash together the quark, herbs, olives, garlic & use this mixture to stuff the tomatoes. Garnish with fresh herbs. Ideal snack for lunchboxes & the workplace. 11g 13.5g 10g 188kcal

Serves: 6 Shopping & Ingredients List:

Serves: 6 Shopping & Ingredients List: 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