Recipes for a summer of healthy eating

Size: px
Start display at page:

Download "Recipes for a summer of healthy eating"

Transcription

1 George Anderson s Clean BBQ Cook book Recipes for a summer of healthy eating

2

3 INTRODUCTION Welcome to my Clean BBQ Cook Book, where you ll find loads of great recipes to keep you on track through the summer. Barbecues are a great option when you re trying to keep your diet on track but don t want to feel like the odd one out eating weird healthy stuff. Once you start trying out some of these healthy mains, side dishes, dips & desserts you re bound to be inspired to experiment with some of your own creations. Have fun and stay healthy, George Anderson

4 Contents Main Dishes BBQ Chicken 02 BBQ Ribs 03 BBQ Spatchcock Chicken 04 Beef 7 Spinach Burgers 05 Butterflied Leg of Lamb 06 Cajun Salmon 07 Chicken and Vegetable Skewers 08 Chilli and Lemon Prawns 09 Classic Sirloin Steaks 10 Honey 7 Mustard Drumsticks 11 Pork Souvlaki 12 Sea Bass 13 Teriyaki Chicken 14 Turkey Burgers 15 Turkey Skewers 16 Vegetarian Burgers 17 Vegetables, Sides and Salads Aubergine and Honey Slices 19 Coleslaw 20 Grilled Courgettes 21 Grilled Halloumi 22 Lolliepop Onions 23 Noodle Salad 24 Plain Flatbreads 25 Rice Salad 26 Stuffed Peppers 27

5 Sauces, Dips and Drizzles Avocado 29 Mayonnaise 30 Roasted Red Pepper Mayonnaise 31 Smokey BBQ Sauce 32 Sweet Drizzle 33 Tomato Sauce 34 Tzatziki 35 Desserts Strawberry and Banana Frozen Yogurt 37 Mango and Strawberry Frozen Yogurt 37 Grilled Pineapple 38 Mango 39 Sweet Nectarines 40 Sweet Strawberries 41

6 MAIN DISHES Main Dishes 01

7 BBQ CHICKEN WINGS Serves 4 12 chicken wings 1 batch of BBQ sauce (see sauces and dips) 1. Marinade wings for 2 hours in fridge. 2. Keep a little sauce to use as a dip. 3. BBQ for mins. TIP: You can cook these in an oven at 220 degrees for mins Main Dishes 02

8 BBQ PORK RIBS Serves 1 2 sheets pork ribs separated 1 bottle soda water 3 Star Anise 1. Cover ribs with soda and add Star Anise. 2. Cover with tin foil and cook in oven for 1 hour. (150 degrees fan assisted ovens) 3. Take out of water and cover with BBQ sauce. 4. Leave in fridge overnight or freeze at this stage for another occasion. 5. BBQ for 30 mins. TIP: To cook indoors. Cook in fan oven at 200 degrees for 30 mins. Main Dishes 03

9 BBQ SPATCHCOCK CHICKEN 1. 1 chicken cut along the spine and spread out, flatten with your hand. 2. Cover with your favourite herbs and spices. 3. Put on top of BBQ and close lid. 4. Cook for 1 hour then test to see if cooked through. (If your BBQ does not have a lid then turn a few times during cooking - approximately mins each side) TIP: Also good with BBQ sauce just keep basting Main Dishes 04

10 BEEF AND SPINACH BURGERS Serves 6 450g lean steak mince 1 onion finely chopped 50g gluten free oats 1 tbsp mayonnaise* 1 tbsp oil* ¼ tsp onion granules* ¼ tsp celery salt* ¼ smoked paprika* ¼ tsp garlic granules* ¼ tsp salt* 1-2 blocks frozen spinach 1. Soften onions and oats in oil until onions are soft. 2. When cool add all *ingredients and mix well. 3. Form into burger shapes. 4. BBQ for 5-7 mins on each side, turning only once. TIP: I invested in a burger shaper ( 5 from Amazon) Main Dishes 05

11 BUTTERFLIED LEG OF LAMB Serves 8 100g parma ham finely chopped* ½ tsp fish sauce* 1 tsp garlic granules* 2 tsp parsley* 1 tbs balsamic vinegar* 8 lemon wedges 1 leg of lamb 2 tbs sweet drizzle (see sauces and dips) 1. Make all * ingredients into a paste. 2. Cut round the exposed bone until detached. 3. Cut several slits along lamb and fill with paste. 4. Cook from room temperature mins each side. 5. Leave to rest. 6. Serve with lemon. TIP: Indoor grill for the same length of time Main Dishes 06

12 CAJUN SALMON Serves 4 4 salmon steaks 2 tsp smoked paprika 1 tsp salt 1 tsp black pepper 1 tsp garlic granules 1 tsp onion salt 1 tsp oregano 1 tsp thyme ½ tsp cayenne powder 1. Mix all ingredients except salmon. 2. Coat salmon in mixture. 3. Refrigerate for 2 hours. 4. BBQ 6-8 mins each side. TIP: You can buy Cajun seasoning ready mixed Main Dishes 07

13 CHICKEN AND VEG SKEWERS Serves 6 4 chicken breasts cubed 1 red and 1 green pepper deseeded and cut into squares 6 cherry tomatoes 1 courgette thickly sliced 1 red onion quartered and separated 1. Make up skewers alternating chicken pieces with a piece of veg. 2. BBQ mins turning frequently. TIP: You could also use fish and lemon slices alternately Main Dishes 08

14 CHILLI AND LEMON PRAWNS 20 uncooked tiger prawns 1 tbsp honey 1 tbsp tamari soy sauce 2 tbsp chopped coriander ½ tsp garlic granules ½ tsp ginger ½ tsp chilli flakes 3 tbsp lemon juice 1. Mix all sauce ingredients together and add to prawns. 2. Refrigerate for up to 2 hours. 3. Cook until pink (about 3 mins each side). TIP: You can use fresh herbs and spices but for speed I have used dried Main Dishes 09

15 CLASSIC SIRLOIN STEAKS Serves 4 4 x 8oz Sirloin steaks ½ tsp melted butter ½ tsp oil 1 tsp black pepper salt to taste 1. Brush room temperature steaks with butter, oil and pepper. 2. Cook for between 3-6 mins on each side depending on preference. 3. Remove from heat. 4. Add salt and let steaks rest for 5 mins in a warm place. TIP: You could add garlic, chilli or paprika Main Dishes 10

16 MUSTARD AND HONEY DRUMSTICKS Serves 4 8 chicken drumsticks slash each one twice 1 tbsp lemon juice 3 tbsp honey 2 tbsp Dijon mustard 2 tbsp tamari 1 tsp salt 1 tbsp sesame seeds 1. Mix all marinade ingredients together and pour over chicken. 2. Refrigerate for 2 hours. 3. Grill on BBQ for mins turning frequently. TIP: These can be frozen after marinade is added. Defrost thoroughly in fridge. Can be cooked on an indoor grill for mins. Main Dishes 11

17 PORK SOUVLAKI 700g pork shoulder steaks 50ml good Greek olive oil* juice of 1 lemon ¼ tsp garlic granules salt & pepper 1 tbsp oregano 1. Cut pork into 2.5 cm cubes. 2. Mix all other ingredients then add to pork. 3. Cover and place in fridge for 2 hours. 4. Skewer the meat tightly. 5. Cook on BBQ for mins turning occasionally. 6. Pour over remaining marinade during the last few minutes of cooking. TIP: After you skewer the pork it can be frozen at this point. Defrost overnight in fridge and cook as above. Serve with flatbreads, dips and salad. Main Dishes 12

18 SEA BASS 4 small sea bass 2 tsp garlic granules* 2 tsp onion granules* 1 tsp smoked paprika* olive oil to drizzle 3 tbsp butter 2 tbsp dill ½ tsp garlic granules 1. Bring fish to room temperature. 2. Wash and pat dry. 3. Rub olive oil all over fish. 4. Sprinkle *mix all over fish. 5. Cook on BBQ for about 7 mins each side. TIP: Melt butter and mix in dill and garlic drizzle over fish to serve Main Dishes 13

19 TERIYAKI CHICKEN 8 skinless and boneless chicken thighs 4 tbsp rice wine vinegar 1 tbsp agave nectar 1 tsp fish sauce 4 tbsp tamari 1. Cut chicken into cubes. 2. Mix all other ingredients and pour over chicken. 3. Refrigerate for a few hours or overnight overnight. 4. Skewer chicken. 5. Cook 7 mins each side. TIP: Any leftover sauce can be cooked on the stove. It makes a lovely sticky dipping sauce Main Dishes 14

20 TURKEY BURGERS Serves 6 400g turkey mince ½ tsp salt 1 large onion finely chopped 50g gluten free oats 1 tbsp oil ½ tsp garlic granules ½ tsp onion granules ½ tsp cumin ½ tbsp mayonnaise 1. Heat oil and fry onions and oats until onions are soft. 2. When cool add to turkey mince and make into burger shapes. 3. Cook for 5 mins on each side turning only once.. TIP: Use frozen chopped onions if short of time Main Dishes 15

21 TURKEY SKEWERS 500g lean turkey mince 1 onion softened in oil 2 tsp garlic granules 2 tsp smoked paprika 1 tsp oregano 1 tsp Cajun powder 1 tsp salt 1 tbsp mayonnaise 1. Let onion cool then mix all ingredients together. 2. Squeeze into sausage shapes. 3. Stab with skewers. 4. Grill 8-10 mins each side. TIP: Don t turn often or they will fall apart Main Dishes 16

22 VEGETARIAN BURGERS 1 tbsp oil 1 small onion chopped 2 spring onions finely chopped 1 ½ garlic granules ½ tsp chilli powder 1 tsp Cajun powder 3 tins mixed beans rinsed, drained and mashed 1 large egg 100 g gluten free oats 150g feta crumbled 1. Soften onions then add spices. 2. Cook for a further 2 mins and allow to cool. 3. Add all ingredients together and form into burger shapes. 4. Cook 3-4 mins either side. TIP: Can be frozen before cooking Main Dishes 17

23 VEGETABLES, SIDES AND SALADS Vegetables, Sides and Salads 18

24 AUBERGINE & HONEY SLICES Serves 4 ½ tbsp Fish Sauce* ½ tbsp Runny Honey* 1 tbsp Dijon Mustard* 1 tsp Ginger Powder* 1 tsp Garlic Granules* 1 ½ tbsp Tamari* 1 ½ tbsp Vinegar* 2 Aubergines Sliced 1. Mix all * ingredients well together to make a drizzle. 2. Score crisscross on the side of the Aubergines. 3. Brush them with Drizzle. 4. Cook scored side down, then turn for a further 5 mins. 5. Serve hot with left over sauce, drizzled over the top. Vegetables, Sides and Salads 19

25 COLESLAW 1 small Sweetheart Cabbage 2 Carrots 1 Red onion ½ tsp Salt ½ tsp Dijon Mustard 1 Pinch Nutmeg 1 Cup Mayonaise 1. Shred the cabbage and carrots. 2. Slice red onion. 3. Mix everything together. TIP: Serve with everything Vegetables, Sides and Salads 20

26 GRILLED COURGETTES Serves 4 Olive oil 4 Large Courgettes sliced Salt & Pepper 1. Brush with oil & season. 2. Grill 5-7 mins each side. Vegetables, Sides and Salads 21

27 GRILLED HALLOUMI 1 pkt Halloumi 1. Cut into thick ½ slices. 2. Brush with oil. 3. Grill a few mins each side. 4, Serve with side salad. FBF/Friendly is at Waitrose TIP: Another dish best served on a Hot Greek Island Vegetables, Sides and Salads 22

28 LOLLIEPOP ONIONS 3 Red Onions 1 tbsp Balsamic Vinegar* 1 tbsp Olive Oil* 1 tsp Salt* ½ tsp Rosemary* 1. Mix the * ingredients. 2. Skewer onions & pour mix over them. 3. Cook on BBQ for 5-10 mins each side. TIP: Lollipop onions go well with burgers Vegetables, Sides and Salads 23

29 NOODLE SALAD Serves 4 250g Rice Noodles, cooked & cut up* ¼ Cucumber, deseeded & sliced * 1 Carrot thinly sliced * 4 Spring onions sliced* 2 Red chillies sliced * 2 tbsp chopped coriander 2 tbsp Mint leaves * (optional) Dressing 4 tbsp Lime juice 4 tbsp Fish Sauce 1 tsp Agave 1. Mix the * ingredients then toss in dressing. TIP: Nice with leftover BBQ mixed through Vegetables, Sides and Salads 24

30 PLAIN FLATBREADS Makes g Gram Flour 300ml Water ½ tsp Onion Salt ½ tsp Garlic Granules ½ tsp Cumin ½ tsp salt 1. Mix everything together. 2. In a very hot non stick pan, wipe a little oil round the pan. 3. Make one at a time. 4. Cook 2 mins each side. 5. Reheat on BBQ for a few seconds each side. TIP: You can make them with less water, add veg & different spices Vegetables, Sides and Salads 25

31 RICE SALAD Serves 6 200g Basmati & Wild Rice ½ red onion chopped 5 quartered Cherry Tomatoes 1 sml tin Kidney Beans 1 sml tin Chic Peas ¼ Red Pepper chopped ¼ Yellow Pepper chopped ¼ Green Pepper chopped Juice of 1 Lemon 1 Sml bunch of Corriander chopped 2 Spring onions chopped 2 tbsp mixed seeds or nuts 1. Cook rice until soft, cool in cold water and leave to dry out. 2. Mix everything together & serve. TIP: Nice with prawns or Parma Ham Vegetables, Sides and Salads 26

32 STUFFED PEPPERS 8 Chiquino Peppers ( Small and Seedless) 125g Goats Cheese* ½ tsp Chilli Flakes* Olive Oil 1. Mix the * ingredients. 2. Put a small slit in the peppers, then stuff with * ingredients. 3. Coat in a little oil. 4. Cook on grill for about 5-8 mins turning often TIP: Can be stuffed with any herbs & spices you like Vegetables, Sides and Salads 27

33 SAUCES, dips and drizzles Sauces, Dips and Drizzles 28

34 AVOCADO & MANGO SALSA 1 large Mango finely chopped 1 Avocado finely chopped ½ Red onion finely chopped ½ tsp Chilli flakes Juice of 1 Lime 1 tbsp White wine vinegar 2 tbsp Olive oil Season to taste 1. Mix everything together, cover in cling film and leave at room temperature for an hour. TIP: Frozen chopped mango works & saves time Sauces, Dips and Drizzles 29

35 MAYONNAISE 2 Egg Yolks * 1 tsp Dijon or Wholegrain Mustard * 1 tbsp White wine vinegar * 300mls Light Olive Oil ½ tsp Garlic granules * ½ tsp Salt * 1. Blend together the * ingredients. 2. Whisk in Olive oil slowly until pale & thick. TIP: If having with Fish, add the juice of ½ Lemon or Chilli if you like it hot Sauces, Dips and Drizzles 30

36 ROASTED RED PEPPER MAYONNAISE 2 Red Peppers 1 cup Mayo 1. Half Red peppers and deseed. 2. Grill until to start to blacken. 3. Take skin off. 4. Blend with Mayo. TIP: Add some chilli if you like it hot Sauces, Dips and Drizzles 31

37 SMOKEY BBQ SAUCE 500g Passata 1 tsp Dijon or wholegrain mustard 3 tbsp Balsamic Vinegar 2 tsp Agave 2 tsp Smoked paprika ½ tsp Garlic granules 3 tbsp Tamari 1 Star Anise Pinch of cinnamon 1. Put all in a sauce pan and cook on a low temperature for ½ hour. 2. Then add ½ tbsp honey. 3. Remove Star Anise and leave to cool. 4. Use as a Marinade or a Dip. TIP: Add Chilli flakes if you like it hot Sauces, Dips and Drizzles 32

38 SWEET DRIZZLE 2 tbsp Tamari ½ tbsp. Agave 1. Mix together. TIP: Lovely drizzled on a meat wrap Sauces, Dips and Drizzles 33

39 TOMATO SAUCE 400ml Passata 1 tbsp Mustard 3 tbsp Cider Vinegar 1 tbsp Honey ½ tsp Onion salt ½ tsp Garlic salt 4 tbsp Tamari 2 tbsp Agave 1 tsp Salt 1. Simmer everything for 30 mins. 2. Cool & keep in fridge. Sauces, Dips and Drizzles 34

40 TZATZIKI 150g Greek Yogurt ½ Cucumber deseeded ½ tsp Garlic granules 1 tbsp Olive oil 1 tsp Lemon Juice 1 tsp Dill ½ tsp Salt 1. Grate cucumber into a sieve with salt and allow to drain. 2. Mix everything together and leave overnight in fridge.. TIP: Tastes even better on a Greek Island Sauces, Dips and Drizzles 35

41 DESSERTS Desserts 36

42 FROZEN BANANA YOGURT 2 tbsp Honey 5 Bananas 250ml Yoghurt 1 ½ tbsp. Lemon juice 1. Blend honey & bananas until smooth. 2. Blend yogurt in. 3. Add lemon juice. 4. Put in fridge for an hour, then freeze, after a few hours churn. 5. Repeat freeze & churn until smooth. TIP: Replace ½ banana with strawberries or try different fruits Desserts 37

43 GRILLED PINEAPPLE Serves 4 1 Pineapple quartered & cored 1 tbsp Lime juice or Lemon juice* 2 tbsp Honey* 1. Mix the * ingredients. 2,. To grill keep turning every few minutes & keep brushing with glaze. TIP: Nice with Greek Yogurt Desserts 38

44 MANGO & STRAWBERRY FROZEN YOGURT Serves ml Goats yogurt 300g Strawberries 2 Large Mango 1 tsp Agave (optional) 1. Blend & Freeze in 4-6 ramekins. 2. When frozen top with coconut & berries./ STRAWBERRY & BANANA FROZEN YOGURT Serves ml Goats yogurt 300g Strawberries 2 Bananas 1 tsp Agave (optional) As above. Desserts 39

45 SWEET NECTARINES Serves 4 4 Nectarines, halved & stoned 1 tbsp Honey 1. Brush Nectarines with honey. 2. Grill flat side down for 5-6 mins. TIP: Lovely with frozen Yogurt Desserts 40

46 SWEET STRAWBERRIES 500g Strawberries 1 Lemon zest & juice * 1 tsp Agave * 1 large Piece foil 1. Mix the * ingredients. 2. Place strawberries in the centre of foil, pour mix over strawberries. 3. Bring the edges of the foil together. 4. Scrunch and seal. 5. Grill for 5-6 mons. Desserts 41

47

48

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

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

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

1 boiled egg and 1 Ryvita spread with yeast extract, plus a glass of orange juice.

1 boiled egg and 1 Ryvita spread with yeast extract, plus a glass of orange juice. Sausage and Mushroom Grill Up 200 calories / 17.9g protein / 6.2g carbohydrate / 11.2g fat / 3.7g saturates 200 BREAKFAST Grill one half fat sausage and one large flat mushroom on the George Foreman 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

Summer. Entertaining. Recipe ebook. Brought to you by

Summer. Entertaining. Recipe ebook. Brought to you by Summer Entertaining Recipe ebook 2 Brought to you by Celebrate summer the Mediterranean way Contents Welcome the warm weather by celebrating with friends, family and Lemnos. Summer is all about embracing

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

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb

VITALMEALS Healthy Eating Made Simple! VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb Meatloaf Cauliflower "Mashed Potatoes" Day 4 Strawberry and Avocado Spinach Salad Day 5 Tuna

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

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

POULTRY & PORK RECIPES

POULTRY & PORK RECIPES POULTRY & PORK RECIPES TABLE OF CONTENTS 3 Baked Pork Chops with Apple Topping Basil Chicken Packets Baked Italian Chicken Parmigiana Buffalo Chicken Wrap Chicken Breakfast Burrito Braised Chicken with

More information

One of the best things about summer are barbecues. Barbecues are a. summer tradition, and it s easy to see why friends, family and food But it is

One of the best things about summer are barbecues. Barbecues are a. summer tradition, and it s easy to see why friends, family and food But it is Healthy BBQ Guide One of the best things about summer are barbecues. Barbecues are a summer tradition, and it s easy to see why friends, family and food But it is so easy to overindulge esepecially when

More information

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

More information

INGREDIENTS. Italian Chicken

INGREDIENTS. Italian Chicken Italian Chicken 100 grams of chicken handful of fresh tomatos basil oregano 1/4 cup of onion 1/4 cup of spinach fresh garlic salt and pepper I cut up the chicken and put it in the pan and add tomatos only

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

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

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

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

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

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

Table of Contents. July Seasonal Foods List Printable Calendar Printable, prefilled Grocery List

Table of Contents. July Seasonal Foods List Printable Calendar Printable, prefilled Grocery List Table of Contents Baked Eggs and Summer Squash Chicken Salad Sandwiches Hamburgers and Coleslaw Zucchini Pasta Chicken Ranch Wraps Caesar Salads Loaded Nachos Simple Stuffed Peppers Breakfast for Supper

More information

KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower

KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower WEEK 6 KETO MEAL PLAN KETO MEAL PLAN Day 1 Day 2 Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower Easy Meatball Soup Day 3 Bacon Avocado Egg Salad Day 4

More information

Marinated Chicken Bruschetta

Marinated Chicken Bruschetta 6 c. Wish-Bone Italian Dressing, divided 48 Chicken Breast Halves, boneless, skinless 16 Beefsteak Tomatoes, medium, chopped 2 c. Red Onion, finely chopped, rinsed with cold water 2 c. Basil Leaves, fresh,

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

22.5g. 329Kcal. 6.7g. 22.5g. BBQ Lamb Burgers. Pure Gym PT. Lunch

22.5g. 329Kcal. 6.7g. 22.5g. BBQ Lamb Burgers. Pure Gym PT. Lunch BBQ Lamb Burgers Lunch Serves: 4 450g Lamb Mince 1 tbsp dried Mint 2 tbsp fresh Coriander, chopped 1 tbsp dried Oregano 1 tbsp Garlic, finely chopped 1 tsp Vinegar 1 tsp Black Treacle 1 tsp Ground Cumin

More information

5 Grilled Salmon with Ginger-Mint Salsa. 6 Tilapia Imperial

5 Grilled Salmon with Ginger-Mint Salsa. 6 Tilapia Imperial SEAFOOD RECIPES TABLE OF CONTENTS 3 Baked Fish Stew Caribbean Shrimp Teriyaki Salmon Grilled Sole with Warm Aubergine Salad Dilled Alaskan Cod Easy Tilapia and Vegetable Packets Grilled Salmon with Spinach

More information

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

More information

Beef Recipes. 123 Beef Burger. 123 Lasagne. 123 Meatzza. All Stages, Serves 2

Beef Recipes. 123 Beef Burger. 123 Lasagne. 123 Meatzza. All Stages, Serves 2 Beef Recipes 123 Beef Burger 500g Lean minced beef or turkey mince 1-2 egg whites 1/4 tsp Garlic Crushed chilli (if you want it spicy) You can add other herbs and/or spices to suit your taste. The recipe

More information

AIR FRYER 5.3QT Recipe Guide

AIR FRYER 5.3QT Recipe Guide AIR FRYER 5.3QT Recipe Guide 1 TABLE OF CONTENTS Appetizers Blooming Onion 3 Garlic Knots 4 Mac n Cheese Balls 5 Mozzarella Sticks 6 Bacon-Wrapped Tater Tots 7 Grilled Corn 8 Fried Pork Wonton 9 Meatballs

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

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

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Avocado Chicken Bites

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Avocado Chicken Bites SMALLER FAMILY- 10-05-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Avocado Chicken Bites Apple Coffee Cake Smaller Family- Slow Cooker Turkey Burger Joes Smaller Family- Loaded Baked Potato

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

Herb crusted Tenderloin fillet of pork with coarse grain mash, glazed carrots and sultana sauce

Herb crusted Tenderloin fillet of pork with coarse grain mash, glazed carrots and sultana sauce French onion soup WEEKEND KITCHEN RECIPE SHEET 10th January 2016 One of the world s finest soups if you ask me! Sweet, filling and delicious. The key is to cook the onions very slowly. The addition of

More information

Shopping List WEEK 09

Shopping List WEEK 09 Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list

More information

Sample Meal Plan & Recipes

Sample Meal Plan & Recipes Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal

More information

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

of our FAVORITE recipes

of our FAVORITE recipes of our FAVORITE recipes table of contents Italian Meat Lasagna Traditional Mexican Tostada The Only Chicken Salad You ll Ever Want Pork Souvlaki Shepherd s Pie Authentic Cuban Sandwich Beef Pierogi Keystone

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

BBQ Cookbook. 33 recipes for your next BBQ. Including marinades, sauces, meat, seafood, chicken and even a desert. Easy recipes to get you started

BBQ Cookbook. 33 recipes for your next BBQ. Including marinades, sauces, meat, seafood, chicken and even a desert. Easy recipes to get you started BBQ Cookbook 33 recipes for your next BBQ. Including marinades, sauces, meat, seafood, chicken and even a desert. Easy recipes to get you started A Publication of TABLE OF CONTENTS Sauces Chicken Meat

More information

a great barbecue great ingredients starts with photo by David Marcu

a great barbecue great ingredients starts with photo by David Marcu a great barbecue starts with great ingredients photo by David Marcu PAGE 1 Greek Turkey Burgers GF Gluten-Free NF Nut-Free Serves 8 20-30 mins 2 lbs lean ground turkey 1/2 red onion, finely diced 1 cup

More information

Chicken Quesadillas. Recipe Name. Time for Preparation

Chicken Quesadillas. Recipe Name. Time for Preparation Time for Preparation Total Cooking Time Number of Portions 30 mins. 55 mins. 4 servings Chicken Quesadillas Chicken breast 5 oz ½ cup Skinless and boneless, small dice ½ -inch Olive oil 0.5 oz 1 tbsp Onion

More information

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Scrambled eggs + fried tomato. Chicken salad Lamb and salad Chicken wings + salad

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Scrambled eggs + fried tomato. Chicken salad Lamb and salad Chicken wings + salad WEEK 2 MEAL PLAN Reminder: You don t need to use weekly meal plans. You can use the example plans in your weight loss plan as a rough guide and tailor your favourites to suit. If you have difficulty planning,

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

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

Heart healthy recipes

Heart healthy recipes Heart healthy recipes (developed by Nutritional Solutions, registered dieticians) Chicken, Red Onion & Potato Kebabs (Makes 6 skewers) These kebabs are great to prepare ahead of time and then whip out

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

grilled Miso aubergines

grilled Miso aubergines Asian flavours are never very far from how we cook at home. The usually very healthy flavour benefits of chilli, ginger and lime get used in just about everything, from a simple chicken broth to a yummy

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

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

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

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

39Kcal. 9.8g. Sweet BBQ Rub Fit Pro Client Recipe System By Karen Ruffle. Condiments

39Kcal. 9.8g. Sweet BBQ Rub Fit Pro Client Recipe System By Karen Ruffle. Condiments Sweet BBQ Rub Condiments Serves: 5 50g Brown Sugar 1 tbsp Salt 2 tsp Black Pepper 2 tsp Paprika 2 tsp Garlic Powder 2 tsp Onion Powder 1 tspmustard Powder small pinchcayenne Pepper 1. Stir all ingredients

More information

Table of contents. Mexican Street Corn 4. Eric s Spice-Rubbed Ribeye Steak 16. Grilled Chorizo Pizza 5. Skirt Steak with Balsamic Shallots 17

Table of contents. Mexican Street Corn 4. Eric s Spice-Rubbed Ribeye Steak 16. Grilled Chorizo Pizza 5. Skirt Steak with Balsamic Shallots 17 Table of contents Mexican Street Corn 4 Grilled Chorizo Pizza 5 Eric s Chicken Filet Sandwich 6 Spatchcocked Lemon Thyme Chicken 7 Grilled Chicken Parmesan 8 Grilled Chicken with Corn Salad 9 Chipotle

More information

Method 1. Bring a large pan of water to the boil, add the pasta and cook for minutes

Method 1. Bring a large pan of water to the boil, add the pasta and cook for minutes Year 9 Recipes Penne Fiorentina 1 red pepper 1 onion 1 clove garlic 200g penne pasta 1 x 15ml spoon oil 1 x 400g cans chopped tomatoes Fresh basil leaves or 1 x 5ml spoon dried basil 100g baby spinach

More information

Huevos Rancheros 8 net carbs per serving 1 tbsp butter 10 eggs, beaten 1 cup cream 8 ounces mexican blend cheese (shredded) 1/2 tsp pepper 1/4 tsp chi

Huevos Rancheros 8 net carbs per serving 1 tbsp butter 10 eggs, beaten 1 cup cream 8 ounces mexican blend cheese (shredded) 1/2 tsp pepper 1/4 tsp chi VitalMeals Week 7 Day 1 Huevos Rancheros Day 2 Rosemary Ranch Chicken Kabobs Spinach Salad Day 3 Avocado Chicken Salad Day 4 Pork and Mushroom Stir Fry Day 5 Fish Cakes Spicy Sweet Potato Chips Day 6 Low

More information

Elimination Plan and Recipes

Elimination Plan and Recipes Elimination Plan and Recipes Contents Recipes for Elimination Diet Diet Plan... 4 SMOOTHIE... 4 OATS S... 4 TUNA AND PESTO BAKE... 4 BEETROOT... 4 COLESLAW... 4 Dressing... 4 GRILLED HAKE WITH LEMON AND

More information

www.e-hospital.co.uk Author: Jennifer Bulcock www.jenniferbulcock.com Publication Date: July 2017 The Children s e-hospital Summer Diet Plan Summer Frittata Breakfast Serves: 6 1 Corn-on-the-Cob 1 tbsp

More information

Singaporean Favorites. 10 Recipes Of Your Favorite Singaporean Dishes

Singaporean Favorites. 10 Recipes Of Your Favorite Singaporean Dishes Singaporean Favorites 10 Recipes Of Your Favorite Singaporean Dishes Traditional Hainanese Chicken Rice Serves [ 4pax ] lemon juice - 2 tbsp chopped garlic cloves - 5 chopped red chilli - 2 tbsp salt -

More information

Meat Recipes BBQ. Try out these sizzling BBQ recipes the whole family will enjoy!

Meat Recipes BBQ. Try out these sizzling BBQ recipes the whole family will enjoy! 10 Amazing Meat Recipes For Your BBQ Try out these sizzling BBQ recipes the whole family will enjoy! Beer Braised Ribs These sticky, tender ribs have a classic smoky flavour and beer infused taste. Serve

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

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

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

meal plan DRINK UP! CHANGE YOUR SHAPE MEAL PLAN

meal plan DRINK UP! CHANGE YOUR SHAPE MEAL PLAN CHANGE YOUR SHAPE MEAL PLAN meal plan You can change your shape in 30 days and look leaner and slimmer if you follow this meal plan and combine it with our workout. Nutritionist Christine Bailey has prepared

More information

Table of Contents MUSSELS MARINARA MAC & CHEESE... 4 POT ROAST DEVILED EGGS... 5 SEA SALT CARAMEL POPCORN TREATS... 6 SHORT RIBS...

Table of Contents MUSSELS MARINARA MAC & CHEESE... 4 POT ROAST DEVILED EGGS... 5 SEA SALT CARAMEL POPCORN TREATS... 6 SHORT RIBS... Smart Cooker Table of Contents MAC & CHEESE......... 4 DEVILED EGGS......... 5 SEA SALT CARAMEL POPCORN TREATS........ 6 GUACAMOLE EGG ROLLS..... 7 CHEDDAR FONDUE....... 8 FRITTATA WITH POTATOES.... 9

More information

Vegetarian Christmas MENU

Vegetarian Christmas MENU ROASTED SPICED ALMONDS Preparation time: 5 minutes Roasting time: 5 minutes Makes 3 cups (750 ml) 2 tbsp (30 ml) liquid honey 2 tbsp (30 ml) vegetable oil 2 tbsp (30 ml) granulated sugar tsp (5 ml) each

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

FRUIT FUSION GRANOLA BARS. Ingredients Fruits Pupils must have a selection from the following: Apple or Pear Grapes Clementine/Orange Kiwi Banana

FRUIT FUSION GRANOLA BARS. Ingredients Fruits Pupils must have a selection from the following: Apple or Pear Grapes Clementine/Orange Kiwi Banana FRUIT FUSION GRANOLA BARS Fruits Pupils must have a selection from the following: Apple or Pear Grapes Clementine/Orange Kiwi Banana 200ml Fruit Juice (small carton) Apple/Orange/Exotic etc *Container

More information

LIME AND GINGER CHICKEN

LIME AND GINGER CHICKEN LIME AND GINGER CHICKEN 4 boneless skinless chicken breasts 2 tbsp (25 ml) fresh lime juice 1 tbsp (15 ml) grated fresh ginger 2 tsp (10 ml) honey 1/2 tsp (2 ml) grated lime peel Using a sharp knife, score

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

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead

More information

Living Well West Midlands Recipes Showcase

Living Well West Midlands Recipes Showcase Living Well West Midlands Recipes Showcase Good food doesn t have to be boring Aldo Zilli Spicy Lentil Soup Ingredients 5ml / 1 teaspoon oil 1 small onion 1 medium carrot 1/2 teaspoon ground coriander

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

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

18 of the Tastiest, Healthiest Dinner Recipes Ever

18 of the Tastiest, Healthiest Dinner Recipes Ever 18 of the Tastiest, Healthiest Dinner Recipes Ever The average household routinely only has about 12-15 recipes they use over and over with a few occasional special recipes they use every once in a while.

More information

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY

More information

March 2014 Recipes. Quest Chefs Whitney Bremner and Robert Hill (Pinawa) Whitney Bremner s Recipes:

March 2014 Recipes. Quest Chefs Whitney Bremner and Robert Hill (Pinawa) Whitney Bremner s Recipes: March 2014 Recipes Quest Chefs Whitney Bremner and Robert Hill (Pinawa) Whitney Bremner s Recipes: Vietnamese Chicken: 3 pounds chicken wings, split at the joint, tips removed, 2 tablespoons roughly chopped

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

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

Enjoy food SIZZLING RECIPE CARD BEEF FAJITAS. TIP: Fold one end of your tortilla in as you roll it up, so the filling doesn t drip out

Enjoy food SIZZLING RECIPE CARD BEEF FAJITAS. TIP: Fold one end of your tortilla in as you roll it up, so the filling doesn t drip out RECIPE CARD SIZZLING BEEF FAJITAS Enjoy food Helping families with diabetes shop, cook and eat TIP: Fold one end of your tortilla in as you roll it up, so the filling doesn t drip out In partnership with

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

Get ready for the nudge challenge. This recipe book has been designed so you can easily get points on the scoreboard, for you and your team.

Get ready for the nudge challenge. This recipe book has been designed so you can easily get points on the scoreboard, for you and your team. recipes Get ready for the nudge challenge. This recipe book has been designed so you can easily get points on the scoreboard, for you and your team. Cook your way through the nudge challenge book - breakfast,

More information

2 week Meal Plan. Sheila Kiely

2 week Meal Plan. Sheila Kiely 2 week Meal Plan by Sheila Kiely www.gimmetherecipe.com for Monday Tuesday Wednesday Thursday Friday Moroccan Lamb with Couscous & Broccoli Potato Skins Followed by: Bangers, Mashed Potatoes, Red Onion

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo.

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo. Mon Tue Wed Thu Fri Sat Sun Pear & Pecan Breakfast Pear Quinoa & Pecan Breakfast Strawberry Quinoa Coconut Overnight Strawberry OatsCoconut Overnight Triple Berry Oats Protein Bowl Spinach Quiche with

More information

TM 8 in 1 Cooker Recipe Guide GC_Recipe Guide_USA_A.indd 1 6/5/14 9:11 AM

TM 8 in 1 Cooker Recipe Guide GC_Recipe Guide_USA_A.indd 1 6/5/14 9:11 AM TM 1 n i 8 r e k Coo Recipe Guide GC_Recipe Guide_USA_A.indd 1 Contents Morning Treats Porridge 3 Scrambled Eggs with Spinach 4 Light Bites Quesadillas 5 Mexican Chicken 6 Paprika Chicken Goujons 7 Quick

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

GRILL & BROIL RECIPE GUIDE Spectrum Brands, Inc. Registered Trademark of Spectrum Brands, Inc.

GRILL & BROIL RECIPE GUIDE Spectrum Brands, Inc. Registered Trademark of Spectrum Brands, Inc. GRILL & BROIL RECIPE GUIDE Salmon Burger Prep Time: 10 minutes Cook Time: 10 minutes Servings: 4 (4oz. patties) 1 green onion, thinly sliced ½ cup panko bread crumbs 1 Tbsp. diced red bell pepper 1 Tbsp.

More information

7-Day Sample Meal Plan

7-Day Sample Meal Plan 7-Day Sample Meal Plan Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch:

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

jmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil

jmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil 1 clove garlic, smashed Salt Preheat the oven to 350 F. Toast the pine nuts in

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

2013 Warren RECC s Recipe of the Month Collection

2013 Warren RECC s Recipe of the Month Collection 2013 Warren RECC s Recipe of the Month Collection RECIPE OF THE MONTH JANUARY 2013 One-Dish Chicken Bake 1 2/3 cups hot water 1 can (10 3/4 oz.) condensed cream of 1 pkg. (6 oz.) stuffing mix for chicken

More information

Tabouli with Mini Toast

Tabouli with Mini Toast Tabouli with Mini Toast 2 Chopped Tomato s 1/4 Lemon Juice 4 Cups chopped parsley 4 chopped spring onions Mix together and serve with mini toast Mums Mint Cabbage 2 cups cabbage 1 onion 2 tablespoons apple

More information

May 2006 Meal (Season finale) Menu: "Old West"

May 2006 Meal (Season finale) Menu: Old West May 2006 Meal (Season finale) Menu: "Old West" Recipes Rattlesnake eggs (Jalapenos stuffed with chorizo and cream cheese) Makes 12 servings 2 tablespoons vegetable oil 2 tablespoons finely minced onion

More information

superfood ingredients method nutrition facts PORTION: 3 oz serves: g 3g 30g 4g 3g 135mg

superfood ingredients method nutrition facts PORTION: 3 oz serves: g 3g 30g 4g 3g 135mg superfood ingredients 1 qt Frozen Apples, Sliced 3 Tbsp Cornstarch 2 tsp Vanilla Extract 4 Tbsp Dark Brown Sugar 2 sprays Cooking Spray 1 1/2 Tbsp Lemon Juice 1 1/2 Tbsp Almond Flour 4 1/2 oz Rice Flour

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

!"#$%&'() 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

Quality time on the farm means quality time at the table

Quality time on the farm means quality time at the table Tricky to say, easy to cook Delicious paprika pork pots Risottwo A rich creamy risotto for two Rarely any spare Fruity and sweet spare ribs Pork recipes Quality time on the farm means quality time at the

More information

TASTY TANDOORI FIVE TANDOORI RECIPES THAT WILL SPICE UP YOUR SUMMER

TASTY TANDOORI FIVE TANDOORI RECIPES THAT WILL SPICE UP YOUR SUMMER TASTY FIVE RECIPES THAT WILL SPICE UP YOUR SUMMER RECIPES 3 SUMMER SALAD 4 CHICKEN WINGS 5 CRUSTED SALMON 6 GRILLED VEGETABLE PIZZA 7 PRAWN SKEWERS 30 MINUTES Chicken & Marinade 2 chicken breasts 3 tbsp.

More information