Recipe Book. Recipes for all meals or snacks which are highlighted in the weekly meal plans can be found here

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Millicent Bennett
5 years ago
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1 Recipe Book Recipes for all meals or snacks which are highlighted in the weekly meal plans can be found here

2 Overnight Oats Servings: 1 Prep Time: 2 mins 50g porridge Oats 150ml milk or water or a combination of both (you can use a milk of your choice) 2 tbsp natural yogurt ½ tsp vanilla extract or 1 tbsp honey *optional TOPPINGS There are a multitude of different overnight oat combinations that you can make depending on your own preferences. Some that work well include: - Strawberries & Chia Seeds - Raspberries & Chopped Almonds - Blueberries & Linseed - Sliced Peach & Desiccated Coconut - Stewed Apple & Cinnamon - Sliced Banana & Hazelnuts - Mix all together (additional toppings can be added before or after depending on your preference) - Cover but leave out of the fridge overnight - Serve cold or warmed and add extra milk or water if desired

3 Perfect Porridge Servings: 1 Total Time: 5 mins 30-50g porridge 250ml milk (or water or ½ and ½ ) Toppings of your choice - Mix porridge with 200ml of milk - Microwave for 2 minutes - Add remaining cold milk to cool - Add toppings & serve

4 Banana Pancakes Servings: 2 Total Time: 10 mins ½ a medium banana mashed 1 egg 50g porridge oats blended (or soaked if you don t have a blender) 4 tbsp natural yogurt 2 tbsp milk (any kind) ½ tsp baking powder (optional but makes them fluffier) 1 tsp vanilla extract Cooking oil of your choice - Whisk together banana, egg, milk, yogurt & vanilla essence - Mix in oats & baking powder - Heat pan to medium temperature & add oil - Pour mixture into pan to make 2 medium sized pancakes - Allow bottom to cook then either flip or put pan under grill to cook the top - Add preferred toppings & serve

5 Granola Servings: approx. 6 Prep Time: 10 mins Total Time: 25 mins 25g goji berries 50g porridge oats 25g pumpkin seeds 25g sunflower seeds 25g flax seeds 25g chopped walnuts 25g slivered almonds 25g desiccated coconut ½ tsp ginger ½ tsp cinnamon ½ tsp vanilla essence ½ tsp sea salt 2 tbsp honey 2 tbsp coconut oil melted Mixed berries Natural yogurt - Preheat fan oven to 180 deg C. - Cover goji berries with water and soak while preparing all other ingredients - Mix all nuts, seeds, coconut and spices in a large bowl - Melt coconut oil slowly - Add honey and combine - Pour into dry ingredients and stir well - Spread evenly on lined baking sheet - Bake for approx. 10 minutes turning and checking regularly (should be brown but not burnt) - Drain and add gojis and serve with natural yogurt and mixed berries or divide into freezer bags and freeze until required (3 heaped tbsp per portion)

6 Egg Muffins Servings: 2 Prep Time: 10 mins Total Time: 20 mins 1 tbsp of preferred oil 2 slices of brown bread 2 eggs 2 pieces of bacon Salt & pepper Optional Extras Chopped mushrooms Chopped coriander Chilli flakes Minced Garlic Muffin tray - Preheat fan oven to 180 deg C. - Grill or panfry the 2 pieces of bacon until cooked - Grease 2 muffin holders in the tray thoroughly with your oil - Cut 2 circles of bread from each slice that will fit into the bottom of 2 muffin holders and place them into each - Wrap the bacon around the edges of each muffin holder - Break an egg on top of each circle of bread and season with salt and pepper - Bake for minutes depending on your preference (but make sure egg is cooked) and serve

7 Porridge Bread Servings: 8 Total Time: 50 mins 2 tsp bread soda 2 tbsp olive oil 500ml natural yogurt 400g porridge oats Mixed seeds *optional - Preheat fan oven to 180 deg C. - Mix all ingredients together - Pour mixture into a greased 2lb loaf tin - Bake for approx. 40 minutes depending on your oven (you may also need to turn it ¾ of the way through to make sure it cooks through but this will depend on the oven type) - Remove from oven and allow to cool

8 Vegetable Soup Servings: approx. 5 Total Time: 25 mins 1 onion diced 2 cloves of garlic minced 1 medium potato / ½ a medium sweet potato cubed 1 leek chopped 2 carrots peeled & chopped 700ml vegetable stock 1 tbsp mixed herbs Salt & pepper - Heat a large saucepan or pot on medium temperature & melt the butter - Add the onion and cook until softened - Add the garlic and cook for 2 minutes - Add all of the additional vegetables and cook for 2 minutes - Add the stock, place the lid on the pan, reduce the heat and allow to simmer for 15 mins - Add the mixed herbs & season with salt & pepper - Allow to cool then blend (or leave as is if preferred) and serve *Freeze if not using all of the soup within 3 days

9 Apple Cider Dressing 3 tbsp apple cider vinegar 1 tbsp extra virgin olive oil 1 tsp wholegrain mustard Pinch of salt & pepper - Mix all together in a jar - Refrigerate for up to 4 days - Shake well before use Servings: 3-4 salads

10 Balsamic Dressing 3 tbsp balsamic vinegar 1 tbsp extra virgin olive oil 1 tsp wholegrain mustard Pinch of salt & pepper - Mix all together in a jar - Refrigerate for up to 4 days - Shake well before use Servings: 2-3

11 Hummus Servings: 4 Total Time: 5 mins 40og tin of chickpeas 1 garlic clove minced 3 tbsp olive oil 2 tbsp lemon juice 2 tbsp tahini 1 tsp ground cumin 1 tsp paprika 1 tsp salt Veg sticks for serving (eg. carrot & celery) - Blend all ingredients together until smooth and creamy & spoon into serving jars - Store in an airtight container *This recipe serves 4. If you are not using all of it you can freeze the leftovers.

12 Pesto Servings: 4 25g pine nuts 1 garlic clove sliced Handful of fresh basil chopped 100ml extra virgin olive oil 25g parmesan grated Salt & pepper - Lightly toast the pine nuts - Combine all ingredients in a blender - Store in an airtight container

13 Quinoa Servings: 2 100g quinoa 300ml of water or chicken/vegetable stock - Bring quinoa and stock to the boil in a saucepan with lid on - Reduce heat and simmer for 10 mins - Drain and serve

14 Guacamole Servings: 4 1 semi-soft avocado mashed or chopped Juice of ½ a lime Handful of freshly chopped coriander Salt & pepper - Mix all ingredients together, season with salt and pepper and serve

15 Salsa Servings: 4 10 cherry tomatoes quartered 2 tsp chilli paste (or ½ a fresh chilli chopped finely) Juice of ½ a lime Handful of freshly chopped coriander Salt & pepper - Mix all ingredients together, season with salt and pepper and serve

16 Chicken Fajitas Servings: 4 Prep Time: 10 mins Total Time: 30 mins *See recipes for Guacamole & Salsa to accompany 1 onion diced 500g chicken diced 1 red pepper diced 1 yellow pepper diced 4 tbsp olive oil Juice of 1 lime 1 tsp smoked paprika 1 tsp cumin Salt & pepper Mixed leaves or Spinach Handful of grated mozzarella Natural yogurt 4 warm wholewheat wraps - Put chicken, onion and peppers in a bowl - Pour in 2tbsp of olive oil and the lime juice - Add spices and season with salt and pepper - Mix all well and refrigerate while making guacamole and salsa - Remove from refrigerator, heat 2tbsp of olive oil in a pan at medium and cook until chicken is cooked through - Divide between wraps and top with grated mozzarella - Add mixed leaves/spinach, 1 heaped tbsp of guacamole, salsa and natural yogurt and serve *This recipe serves 4. If you are not using all of it you can freeze the leftovers.

17 Quinoa & Feta Chicken Servings: 2 Total Time: 25 mins Salt & pepper 2 chicken fillets 1 egg beaten 25g wholemeal flour 200g cooked quinoa (see quinoa recipe) 25g feta cheese crumbled 1 tbsp extra virgin olive oil - Pre-heat fan oven to 180 deg C. - Season the chicken with salt & pepper - Coat the chicken with the flour - Dip the chicken fillets in the beaten egg - Mix the quinoa and feta together with a fork - Coat the chicken with the quinoa and feta mixture - Bake for mins and serve

18 Chicken Caprese Servings: 2 Total Time: 25 mins 2 tbsp extra virgin olive oil 2 chicken fillets 2 thick slices of mozzarella ½ an avocado sliced in 2 8 cherry tomatoes chopped 2 tbsp balsamic vinegar Handful of fresh basil chopped Salt & pepper - Pan-fry the chicken fillets in olive oil at medium until cooked through - Remove from pan - Top with 1 slice of mozzarella, 1 slice of avocado, 4 chopped cherry tomatoes, drizzle of balsamic vinegar & fresh basil - Season with salt & pepper & serve with spinach & pasta

19 Chicken Curry Servings: 4 Prep Time: 10 mins Total Time: 35 mins 2 tbsp of coconut oil (or other) 2 onions diced finely 2 garlic cloves miced 4 chicken breasts diced 2 red peppers diced 2 ginger peeled & grated* 1 tbsp medium curry powder 1 tsp paprika* 1 tsp garam masala* 1 tsp chilli flakes* 1 tbsp tomato purée 400ml coconut milk Salt & pepper 250g of boiled brown rice Natural yogurt* *optional but tastes better with - Heat oil in a large frying pan on medium, add onion and cook until soft - Add garlic and cook for 1 minute - Add chicken and peppers and cook until chicken is cooked through (cut largest piece to check) - Add ginger, curry powder, spices, tomato purée and coconut milk and bring to the boil - Reduce and simmer for minutes - Season with salt and pepper - Serve on a bed of rice and top with natural yogurt *This recipe serves 4. If you are not using all of it you can freeze the leftovers.

20 Feta Stuffed Chicken Servings: 2 Total time: 25 mins 30g feta cubed 2 garlic cloves minced 2 tsp Italian seasoning Handful of spinach chopped 4 cherry tomatoes chopped 25g pine nuts 2 chicken fillets 2 tbsp olive oil - Preheat fan oven to 180 deg C. - Mix feta, garlic, Italian seasoning, spinach, tomatoes and pine nuts and stuff both fillets with mixture - Cut fillets across centre and stuff with mixture - Pour olive oil into an ovenproof dish - Add stuffed fillets and any excess mixture to the dish - Cook for approximately 20 minutes or until cooked through - Serve with pasta or salad

21 Stir-Fry Servings: 2 Prep Time: 10 mins Total Time: 25 mins 2 tbsp olive oil 1 onion diced 250g turkey diced (or chicken,beef) 200g mixed, prepared veg (of choice eg.carrots, broccoli, peppers) 50ml low-salt soy sauce 50ml rice wine vinegar 2 tbsp wholemeal flour 2 tbsp honey 2 garlic cloves minced 125 boiled brown rice - Cook onion in olive oil at medium until softened - Add the meat and cook for 5 minutes until browned - Add the mixed veg and continue to cook until meat is cooked through and veg is as preferred (preferably al dente) - While the meat and veg are cooking prepare the sauce in a medium saucepan - Mix the soy sauce and rice wine vinegar and cook at low - Slowly add the flour and continue to stir as it thickens the sauce - Add the honey and garlic and continue to cook for 5 mins at low - Add the sauce to the meat and veg and serve on a bed of rice

22 Spaghetti Bolognaise Servings: 2 Total Time: 25 mins 2 tbsp extra virgin olive oil 1 onion diced 1 carrot diced 2 garlic cloves minced 350g premium minced beef 1 tbsp tomato purée 400g tin of chopped tomatoes Chopped fresh or dried basil Salt & pepper to taste 1tbsp grated parmesan cheese *optional 50g boiled wholewheat spaghetti/pasta - Heat olive oil in a pan at medium - Cook onion until soft - Add carrot and garlic and cook for 2 mins tossing regularly - Add minced beef and cook thoroughly - Add tomato purée, chopped tomatoes and basil and cook for 5 minutes - Season with salt and pepper to taste - Serve on a bed of spaghetti/pasta - Top with 1 tbsp of grated parmesan cheese

23 Chilli Con Carne Servings: 4 Total Time: 35 mins 2 tbsp olive oil 1 onion diced 1 red pepper diced 1 courgette diced 450g premium minced beef 1 tsp chilli flakes 1 tsp smoked paprika 1 tsp cumin 2 tbsp tomato purée 300ml beef stock 400g tin chopped tomatoes Thumbnail sized piece of dark chocolate grated 210g tin kidney beans 250g of boiled brown rice 4 tbsp natural yogurt - Fry onion at medium until soft - Add pepper and courgette & continue to cook for 2 minutes - Add mince & cook until cooked through - Add spices, purée, stock & tomatoes & stir - Bring to the boil then simmer for 15 mins - Add grated dark chocolate & kidney beans - Serve on a bed of rice & top with natural yogurt *This recipe serves 4. If you are not using all of it you can freeze the leftovers.

24 Homemade Burger Servings: 2 Total Time: 25 mins 1 small onion diced finely 250g premium minced beef or minced turkey 1 small egg beaten Salt & pepper 2 tbsp olive oil Notes: I always fry my diced onion before adding it to the minced meat to make sure that it s soft but this is a personal preference and doesn t have to be done. Egg sizes vary so add your egg gradually. You want the egg to bind the meat but not make it sloppy. - Mix onion, minced meat and egg together in a bowl and season with salt and pepper - Shape mixture into 2 burgers - Heat olive oil in the pan at a medium temperature - Fry your burgers slowly until cooked thoroughly - Add toppings of your choice

25 Meatballs Servings: 2 Total Time: 25 mins Meatballs 2 tbsp olive oil 250g minced beef 1 small onion finely diced 1 garlic clove minced 50g mozzarella finely grated ½ an egg beaten Sauce 1 tbsp olive oil 1 onion diced 2 garlic cloves minced 1 tbsp tomato purée 400g tin chopped tomatoes 1 tbsp fresh or dried basil Salt & pepper to taste Notes: I always fry my diced onion before adding it to the minced meat to make sure that it s soft but this is a personal preference and doesn t have to be done. Egg sizes vary so add your egg gradually. You want the egg to bind the meat but not make it sloppy. - Mix all of the meatball ingredients together in a bowl and shape into small balls - Panfry slowly on low heat in the olive oil until cooked through - While the meatballs are cooking prepare the sauce - Panfry the onions in the olive oil until softened - Add the garlic and continue to cook for 2 minutes - Add all other ingredients, stir and bring to the boil - Reduce heat and allow to simmer until meatballs are ready - Add meatballs to sauce and serve

26 Shepherd s Pie Servings: 4 Prep Time: 10 mins Total Time: 30 mins 2 tbsp olive oil 1 onion diced 2 garlic cloves minced 450g minced beef 1 carrot diced 100g peas 150g button mushrooms 2 tbsp mixed herbs 2 tbsp tomato purée 2 tbsp Worcestershire sauce 250ml beef stock 2 medium sweet potatoes peeled & diced 50ml milk 25g cheddar grated 25g butter - Preheat fan oven to 180 deg C. - Cover sweet potato with water and boil at medium until soft (but take care not to overcook as sweet potato cooks faster than normal potato) - While sweet potato is cooking fry onion at medium until soft - Add garlic and cook for 2 mins - Add minced beef and cook until browned - Add carrot, peas & mushrooms and cook for 2 mins - Add mixed herbs, tomato purée, Worcestershire sauce and beef stock - Bring to the boil then reduce heat and simmer for 5 mins - Drain the sweet potato and add the milk, cheddar and butter, putting the lid back on for 1 min to allow them to melt then remove lid and mash until creamy - Pour mince into a large ovenproof dish and top with the sweet potato - Bake for 20 mins then allow to cool and serve *This recipe serves 4. If you are not using all of it you can freeze the leftovers.

27 Baked Salmon with Garlic Butter Servings: 2 Total Time: 20 mins 2 cloves of garlic minced 2 tbsp lemon juice 30g butter 2 salmon fillets Salt & pepper to taste - Preheat fan oven to 200 deg C. - Combine the lemon & garlic in a saucepan on a low temperature - Add the butter & melt slowly - Place the fillets in a medium sized baking dish - Pour the garlic butter over the fillets - Bake fillets until cooked thoroughly (approximately 20 minutes) - Season with salt & pepper & serve

28 Italian Herb Crusted Salmon Servings: 2 Total Time: 25 mins 25g butter 1 slice of wholewheat bread (eg. McCambridge s) 1 garlic clove minced 2 tsp Italian seasoning 2 salmon fillets Salt & pepper to taste - Preheat fan oven to 200 deg C. - Place the salmon fillets in a medium ovenproof dish - Melt the butter and pour over the salmon - Put all of the other ingredients into a food processor or crumb the bread and mix all together in a bowl - Sprinkle over the salmon until all used - If adding vegetables place in the dish with the salmon - Bake fillets until cooked thoroughly (approximately 20 minutes)

29 Soy Marinated Salmon 150ml low salt soy sauce 50ml rice wine vinegar Servings: 2 Total Time: 20 mins Thumb sized piece of ginger peeled & grated Zest of 1 lime 2 salmon fillets - Preheat fan oven to 200 deg C. - Mix all ingredients except fish together in a bowl to make the marinade - Place salmon fillets in a freezer bag and pour in marinade - Seal and refrigerate for 1 hour (if you don t have time to marinade you can just go straight to the next step) - Place salmon fillets in a medium ovenproof dish and pour contents of freezer bag over each - Bake salmon until cooked through (approximately 20 minutes)

30 Sweet Potato 4 Ways Conventional Oven Baked 1 medium sweet potato (serves 1) - Preheat fan oven to 200 deg C. - Pierce 10 times - Place directly on oven rack - Bake for minutes, turning and checking half-way through Microwave Oven Baked 1 medium sweet potato (serves 1) - Pierce 10 times - Microwave on full power for approx. 10 mins (depending on the strength of your microwave oven) - Turn and check half way through Mashed 1 large sweet potato, peeled & chopped 10g real butter 50ml milk (serves 2) - Place in medium pot and cover with water - Bring water to the boil then reduce heat and allow to cook until sweet potato becomes a little soft (approx. 10 minutes) - Remove from heat, drain water, replace lid and allow to steam for 5 minutes - Add butter and milk and mash Fries / Wedges 1 large sweet potato, peeled & cut into thick fries or wedges 3 tbsp olive oil 1 tbsp paprika Salt & pepper (serves 2) - Preheat fan oven to 180 deg C. - Mix oil, paprika, salt and pepper - Coat fries in mixture - Place on foil lined baking tray - Bake for minutes

31 Sweet Potato Skins Servings: 2 Total Time: 25 mins 1 large sweet potato cut into circles 2 tbsp olive oil 1 small onion finely diced Hand-full of grated mozzarella 2 slices of bacon Salt & pepper DIRECTIONS - Preheat fan oven to 180 deg C. - Coat sweet potato circles with olive oil - Bake for 25 mins (turning half way and ensuring they don t burn) - Panfry onion and bacon until crispy - Top with grated mozzarella and grill to melt - Season with salt and pepper and serve

32 The Perfect Omelette Servings: 1 Total Time: 15 mins 2 tbsp olive oil 2 medium eggs Salt & pepper Handful of spinach leaves chopped Handful of cheddar or mozzarella grated 4 cherry tomatoes chopped 1 grilled piece of bacon chopped* 30g feta cubed* *optional - Heat olive oil on pan at medium - Beat eggs in a bowl - Season with salt & pepper - Add spinach, cheddar or mozzarella and cherry tomatoes - Pour onto pan and cook for 2 minutes - Top with bacon and feta and cook for 5 minutes (taking care not to burn as pan quality may differ) - Flip to cook other side or place under grill - Serve

33 Wrap Pizza Servings: 1 Prep Time: 10 mins Total Time: 20 mins Sauce 1 tbsp olive oil 1 onion diced 2 garlic cloves minced 1 tbsp tomato purée 400g tin chopped tomatoes 1 tbsp fresh or dried basil Salt & pepper to taste Pizza 1 wholewheat wrap Hand-full of spinach Hand-full of mozzarella grated 1 tbsp pesto (homemade or shop bought) *there are any number of extras that you can add to this depending on your preferences eg. Mushrooms, bacon, sweetcorn etc. - Preheat oven to 140 deg C. - Spread some sauce on the wrap - Sprinkle spinach and grated mozzarella o - Spoon pesto on top - Bake for 10 minutes and serve *Leftover sauce can be frozen for future use

34 Choc n Banana Bites Servings: 4 bites 1 medium banana chopped into 8 chunks 2 tbsp nut butter 25g dark chocolate melted - Sandwich chunks together in 2 s with some nut butter - Dip & roll in melted dark chocolate - Refrigerate until chocolate sets

35 Choc n Butter Bites Servings: 8 bites 100g dark chocolate 1 tbsp coconut oil (optional) 2 tbsp almond or peanut butter Silicon ice cube tray (8 cubes) - Melt chocolate with coconut oil slowly - Pour 1 tsp of chocolate into each cube - Put ½ tsp of chosen butter on top - Put another 1 tsp of chocolate on top (continue until all of the chocolate is used) - Freeze on a flat surface for 1 hour - Defrost for 5 minutes before eating

36 Protein Balls Servings: 2 4 dates 8 hazelnuts 1 tbsp desiccated coconut 1 tbsp milk (of your choice) 10g dark chocolate melted 2 raspberries - Combine all except the chocolate and raspberries in a blender or mash well - Spread mixture into two even strips - Spoon ½ the chocolate and 1 raspberry into the middle of each - Roll into balls and seal with extra coconut - Refrigerate for 1 hour

37 Clean Takeaway Tips 1. Ask for the dish without the sauce and get the sauce separately. Use very sparingly (binning it once you ve added some so that you re not tempted to go back for more!). Avoid using excessive amounts of ketchup also 2. Ask that they not send prawn crackers if usually included 3. Choose boiled rice over fried rice, noodles and chips 4. Avoid dishes that come in batter 5. Choose dishes that include vegetables to add bulk to your meal 6. Share dishes with others where possible and like with the sauce bin whatever you don t intend on eating immediately

Recipe Book. *Please note all recipes can also be found in your Facebook support group

Recipe Book. *Please note all recipes can also be found in your Facebook support group Recipe Book *Please note all recipes can also be found in your Facebook support group From computer: Photos Albums Recipes From mobile: i info sign under the group profile picture Photos - Albums Banana