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

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

Angela Carpenter
5 years ago
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1 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

2 Banana Pancakes Servings: 2-3 Total Time: 10 mins ½ a medium banana mashed 1 egg 50g porridge oats blended 4 tbsp natural yogurt 2 tbsp milk (any kind) ½ tsp baking powder 1 tsp vanilla essence Cooking oil of your choice Extra natural yogurt* Mixed berries* *or other toppings of your choice - Whisk together banana, egg, milk, yogurt and vanilla essence - Mix in oats and baking powder - Heat pan to medium temperature and add oil - Pour mixture into pan to make 2-3 small pancakes - Allow bottom to cook then either flip or put pan under grill to cook the top - Sandwich together with natural yogurt and mixed berries 2

3 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 *oats optional, if adding them you may need to add a little extra honey All of the above dry ingredients can be substituted with other nuts or seeds as long as the measurements remain the same. This recipe can be frozen. 3 - Preheat 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 at a medium temperature - Add honey and combine - Pour into dry ingredients and stir well - Spread evenly on lined baking sheet - Bake for approx. 15 minutes turning and checking regularly (should be brown but not burnt) - Add gojis and serve with natural yogurt and mixed berries

4 Baked Eggs Servings: 1 Total Time: 15 mins 1 tbsp of preferred oil 1 small onion chopped finely 2 garlic cloves crushed 1 tbsp tomato purée 1 tsp paprika Pinch of chilli powder 400g tin of chopped tomatoes Thumbnail sized piece of dark chocolate grated Handful of spinach 2 eggs ½ an avocado sliced Salt & pepper to season - Preheat oven to 220 deg C. - Fry onion in oil until soft - Add garlic and cook for 1 minute - Add purée, spices, tomatoes and chocolate - Continue to fry for 5 minutes - Spread evenly over a small baking dish - Add spinach, making 2 nests - Crack both eggs into nests - Bake until eggs are cooked to your liking - Season with salt and pepper - Serve with avocado 4

5 Salad Dressing 1 Servings: 3-4 salads 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 5

6 Salad Dressing 2 Servings: 3-4 salads 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 6

7 Tomato Sauce Servings: 2-3 Total Time: 15 mins *This sauce can be used with a number of different dishes including stuffed peppers and bolognaise 1 tbsp of preferred oil (extra virgin olive oil works best) 1 onion thinly chopped 2 garlic cloves crushed 1 tbsp tomato purée 400g tin of chopped tomatoes Fresh or dried basil Salt & pepper to taste - Heat oil at medium temperature - Fry onion until soft - Add garlic and fry for 1 minute - Add all other ingredients and continue to fry for 5 minutes 7

8 Soy Sauce Marinade 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 oven to 220 deg C. - Mix all ingredients except fish together in a bowl to make the marinade - Place 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) - Before baking make a nest/basket for your fillets by folding up the edge of your tinfoil so that the marinade stays around them throughout - Bake fillets until cooked through (approximately 15 minutes) 8

9 Sweet Potato 4 Ways Conventional Oven Baked 1 large sweet potato (serves 2) - Preheat 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 large sweet potato (serves 2) - 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 Fried 9 1 large sweet potato, peeled & cut into thick fries 3 tbsp olive oil 1 tbsp paprika Salt & pepper (serves 2) - Prehead oven to 180 deg C. - Mix oil, paprika, salt and pepper - Coat fries in mixture - Place on foil lined baking tray - Bake for minutes

10 Quinoa Servings: cup / 225g quinoa 2 cups /500ml water or chicken stock - Bring quinoa and water/stock to the boil in a saucepan with lid on - Reduce heat and simmer for 10 mins - Drain and serve 10

11 Baked Salmon with Garlic Butter Servings: 2 Total Time: 20 mins 2 cloves of garlic crushed 2 tbsp lemon juice 30g butter 2 salmon fillets Salt & pepper to taste - Preheat oven to 220 deg C. - Combine the lemon and garlic in a saucepan on a low temperature - Add the butter and melt slowly - Before baking make a nest/basket for your fillets by folding up the edge of your tinfoil so that the garlic butter stays around them throughout - Pour the garlic butter over the fillets - Bake fillets until cooked thoroughly (approximately 15 minutes) 11

12 Stuffed Peppers Servings: 2 Total Time: 25 mins 2 red or yellow peppers tops cut off and deseeded 400g premium minced beef Any from-scratch sauce recipe (the FWB tomato sauce recipe works well) Handful of grated mozzarella - Preheat oven to 180 deg C. - Panfry the mince until cooked through - Add chosen sauce and bring to the boil - Spoon mince and sauce into peppers - Top with grated mozzarella - Bake for 20 minutes 12

13 Chicken Curry Servings: 2-3 Total Time: 30 mins 2 tbsp of coconut oil (or other) 2 onions diced thinly 2 garlic cloves crushed 500g chicken diced 2 red peppers diced 1 ginger peeled & grated* 1 tbsp medium curry powder 1 tsp paprika* 1 tsp garam masala* 1 tsp chilli flakes* 1 tbsp tomato purée 250ml coconut milk Salt & pepper to taste 125g bag of brown rice* Natural yogurt* *optional but tastes better with - Melt oil in a large frying pan on medium heat, add onion and fry until soft - Add garlic and fry for 1 minute - Add chicken and peppers and fry 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 - Add salt and pepper to taste - Serve on a bed of brown rice and top with natural yogurt 13

14 Chicken Fajitas Servings: 2-4 Total Time: 25 mins *See recipes for Guacamole & Salsa also 1 onion diced 2-3 chicken breasts diced 1 red pepper diced 1 yellow pepper diced 2 tbsp olive oil Juice of 1 lime 1 tsp smoked paprika 1 tsp cumin Salt & pepper Mixed leaves Handful of grated mozzarella Natural yogurt 2-4 warm whole meal wraps (optional) - Mix chicken, onion and peppers in a bowl - Pour olive oil and lime juice in and mix - Add spices, season with salt and pepper and mix - Refrigerate while making guacamole and salsa - Fry at medium temperature until chicken is cooked through - Place on a bed of mixed leaves or evenly across whole meal wraps - Top with grated mozzarella, guacamole, salsa and natural yogurt 14

15 Guacamole Servings: 2 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

16 Salsa Servings: cherry tomatoes quartered 1-2 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

17 Wrap Pizza Servings: 1 wrap pizza Prep Time: 10 mins 1 whole-wheat wrap 100g tomato passata (from scratch or carton) Handful of fresh basil chopped Handful of spinach chopped Handful of grated mozzarella 6 cherry tomatoes 1 tbsp pesto (from scratch or jar) Salt & pepper to taste - Preheat oven to 140 deg C. - Spread passata on whole-wheat wrap - Sprinkle basil, spinach and grated mozzarella on top - Top with tomatoes, pesto, salt and pepper - Bake for 10 minutes 17

18 Basil Pesto Servings: 2 25g pine nuts 1 clove of garlic finely sliced Handful of freshly chopped basil 100ml extra virgin olive oil 25g grated parmesan cheese Salt & pepper to season - Lightly toast the pine nuts on a pan - Combine all of the ingredients in a blender and add extra olive oil if needed 18

19 Chilli Con Carne Servings: 2-3 Total Time: 35 mins 2 tbsp olive oil 1 onion chopped 1 red pepper chopped 1 courgette chopped 400g premium minced beef 1 tsp chilli flakes 1 tsp paprika 1 tsp cumin 1 tbsp tomato purée 300ml beef stock 400g tin chopped tomatoes Thumbnail sized piece of dark chocolate grated 210g tin kidney beans 125g bag of brown rice Natural yogurt - Fry onion at medium temperature until soft - Add pepper and courgette and continue to fry for 2 minutes - Add mince and fry until cooked through - Add spices, purée, stock and tomatoes - Bring to the boil then simmer for 15 mins - Add grated dark chocolate and kidney beans - Serve on a bed of rice and top with natural yogurt 19

20 Chicken Spinach Stir-Fry Servings: 2 Total Time: 25 mins 2 tbsp extra virgin olive oil 1 small onion diced 200g chicken fillets 400g cherry tomatoes 25g pine nuts 150g spinach 1tsp grated nutmeg 1tbsp balsamic vinegar Salt & pepper to taste 50g courgetti cooked - Heat olive oil in a pan at medium temperature - Fry onion until soft - Add chicken and cook through - Add tomatoes and pine nuts and cook for 5 minutes tossing regularly - Add balsamic vinegar, nutmeg and spinach - Season with salt and pepper to taste - Serve on a bed of courgetti 20

21 Caprese Salad Servings: 2 50g mozzarella sliced 2 large tomatoes sliced Freshly chopped basil 2 tbsp balsamic vinegar Salt & pepper to season - Sandwich the mozzarella and tomato slices in 2 rows - Sprinkle with basil, salt and pepper - Drizzle with balsamic vinegar 21

22 Prawn Pil Pil Servings: approx. 4 Total time: 15 mins 20ml extra virgin olive oil 1 clove of garlic sliced thinly ½ tsp chilli flakes or ¼ fresh chilli 100g cooked king prawns peeled ½ tsp sea salt Smoked paprika to serve - Warm oil in pan and add garlic and chilli - Add prawns and cook through - Add salt - Pour into serving dish and season with paprika 22

23 Sweet Patatas Bravas Servings: approx. 4 Total time: 40 mins 2 tbsp of preferred oil 700g sweet potatoes chopped into small cubes 1 onion chopped finely 2 garlic cloves crushed 400g tin of chopped tomatoes 1tbsp tomato purée 2 tsp sweet paprika Pinch of chilli powder 1 thumbnail sized piece of dark chocolate grated - Preheat oven to 180 deg C. - Heat 1 tbsp of oil in pan at medium temperature - Fry onion until soft - Add garlic and fry for 2 minutes - Add chopped tomatoes, purée, spices and chocolate - Bring to the boil then cover and simmer for 10 minutes - Toss potatoes in the rest of the oil - Roast for minutes (depending on the strength of your oven) and turn half way through - Add to sauce when cooked 23

24 Italian Meatballs Servings: approx. 2 Total Time: 25 mins *You can use the FWB tomato sauce recipe with this or alternatively if making with sweet patatas bravas as part of tapas night you can double up on the bravas sauce 2 tbsp of preferred oil 250g premium minced beef 1 onion finely chopped 1 clove of garlic crushed 50g finely grated mozzarella ½ an egg beaten - Fry onions in 1 tbsp oil until softened - Mix all ingredients together in a bowl and shape into small balls - Fry on a low heat in the rest of the oil until cooked through - Heat sauce to boiling and add meatballs to it 24

25 Choc n Banana Bites Servings: approx. 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 25

26 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 at medium temperature - Pour 1 tsp choc into each cube - Put ½ tsp of chosen butter on top - Put another 1 tsp of choc on top (continue until all of the chocolate is used) - Freeze on a flat surface for 1 hour - Defrost for 5 minutes before eating 26

27 Choc n Banana Ice-cream Servings: 4 2 frozen bananas defrosted for 5 minutes 1 tbsp desiccated coconut (optional) 1 square of dark chocolate melted 4 silicon muffin cups - Combine all in a blender - Scoop into silicon cups - Freeze for 1 hour minimum 27

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

Recipe Book. Recipes for all meals or snacks which are highlighted in the weekly meal plans can be found here Recipe Book Recipes for all meals or snacks which are highlighted in the weekly meal plans can be found here Overnight Oats Servings: 1 Prep Time: 2 mins 50g porridge Oats 150ml milk or water or a combination