CHOOSE TO LOSE 6 WEEK GUIDE: Week 3 Recipes For Women 45+ To Lose Weight & Feel Great!

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2 Feta, Cashew & Avocado Salad 3 Banana Passion 4 Smoked Salmon & Carrot Salad 5 Orange Choc Balls 6 Brussel Sprout In A Smoothie! 7 Sweet Potato Soup 8 Baked Pumpkin & Beetroot 9 Savoury Roasted Cashew 11 Sweet Potato Dhal 13 Stewed Apple & Berry 14

3 Feta, Cashew & Avocado Salad Salad 50gm feta, crumbled ¼ cup cashew nuts, slightly roasted 2 bunches salad leaves ½ avocado, cubed Balsamic Dressing 1 tablespoon balsamic vinegar ½ tablespoon olive oil 1. Arrange the salad leaves on a plate. 2. Place cashew nuts feta and avocado over salad leaves. 3. Mix balsamic vinegar and olive oil. 4. Pour the dressing over the salad just before serving. Ready in 5 minutes Serves 1-2 people

4 Banana Passion 2 bananas, sliced 1 cup berries ½ cup full fat greek yoghurt 1 passionfruit ¼ cup raw cashews 1. Mix together bananas, berries in a bowl. 2. Pour yoghurt over top. 3. Sprinkle cashew nuts and passionfruit pulp over top. Tips I love this combination for breakfast, lunch, post dinner indulgence or afternoon snack! Ready in 5 minutes Serves 1-2 people

5 Smoked Salmon & Carrot Salad 200gm smoked salmon, cut into strips 2 medium carrots, grated 2 cups rocket ½ bunch parsley, stalks removed ¼ small cucumber, grated 2 tbsp apple cider vinegar 1 tablespoon olive oil 1. Place rocket in a bowl. Ready in 10 minutes Serves 2-4 people 2. Add smoked salmon. 3. Decorate with carrot and cucumber. 4. Garnish with chopped parsley leaves. 5. Pour over mixed apple cider vinegar and olive oil Tips Sprinkle with Arame seaweed for extra crunch.

6 Orange Choc Balls 20 pitted dates 1 cup cashew nuts 2-3 tablespoons cacao powder ¼ teaspoon orange essence Dessicated coconut for rolling Ready in 10 minutes Serves 20 balls bru 1. Using a high quality blender or food processor blend dates. 2. Add cashew nuts and blend according to personal preference (smooth paste or keep cashew nuts in bits) 3. Add cacao powder and orange essence and blitz for another 30 seconds. 4. Prepare approximately 1 tablespoon paste into a ball and then roll in dessicated coconut. Tips If you are using dried dates you may need to soak the dates in a small amount of water (or my favourite, orange juice) for half an hour and then blend. You do not need to soak medjool dates.

7 Brussel Sprout In A Smoothie! 2 iceberg lettuce leaves 2 Brussel sprouts 2 carrots ½ avocado 2 cups water Blend all ingredients and enjoy! Ready in 5 minutes Serves 2 people Tips If you are using dried dates you may need to soak the dates in a small amount of water (or my favourite, orange juice) for half an hour and then blend. You do not need to soak medjool dates.

8 Sweet Potato Soup 1. Heat oil in a large saucepan over medium-high heat. Add onion and garlic. Heat, stirring often, for 3 minutes. Stir in ground coriander and cumin. Stir for another 1 minute. 2. Add sweet potato and carrot. Heat, stirring often, for 5 minutes. Add stock/water then cover. 3. Bring to the boil. Reduce heat and simmer, stirring occasionally, for 20 Ready in 60 minutes Serves 6-8 people 2 tablespoons olive oil 1 large onion, chopped 2 garlic cloves, crushed 1 teaspoon ground coriander 2 teaspoons ground cumin 600g orange sweet potato, washed, diced 500g carrots, washed, diced 6 cups chicken stock or water 300g can chickpeas, drained, rinsed 1/2 small lemon, juiced Fresh coriander or parsley for garnish Salt and pepper minutes. Season with salt and pepper. 4. Add chickpeas to soup and simmer, covered, for 10 minutes or until chickpeas are tender. Stir in 1 tablespoon lemon juice 5. Blend soup, in batches, until smooth. 6. Ladle into bowls and garnish with fresh coriander or parsley.

9 Baked Pumpkin & Beetroot 1. Preheat oven to 200 C /180 C fan-forced. Line two large baking trays with baking paper. 2. Place pumpkin and beetroot in a bowl. 3. Blend turmeric, oil, salt and pepper in a glass jar. Shake and toss over vegetables and garlic to coat. Ready in 60 minutes Serves 4-6 people 4. Arrange pumpkin and beetroot mixture, in a single layer, on prepared tray. Bake for 20 minutes. 2kg butternut pumpkin, peeled, cut into 3cm pieces 1 beetroot, peeled, cut into 3cm pieces 4 garlic cloves, unpeeled 2-3 tablespoons olive oil 1 tablespoon turmeric powder Salt and pepper to season 5. Turn the vegetables and add the garlic cloves and bake for another 20 minutes or until pumpkin is golden and tender. 6. Add to your favourite roast chicken, beef or lamb dinner. Tips See the next recipe for a delicious Baked Pumpkin & Beetroot Salad.

10 Roast Beetroot & Pumpkin Salad Ready in 5 minutes Serves 2 people 1 handful rocket 30g feta 1 tbsp unsalted walnuts, chopped 1 tbsp balsamic vinegar Leftover baked pumpkin and beetroot (see previous recipe) 1 tbsp balsamic vinegar ½ tbsp olive oil 1. Place the rocket, feta and walnuts into a bowl. 2. Add the roast vegetables, olive oil and balsamic vinegar and toss through. Serve immediately.

11 Savoury Roasted Cashew 1 cup cashews ½ cup pumpkin seed ½ cup sesame seeds ½ tsp paprika 2 tsp honey 1 tbsp lime juice 1 tsp olive oil 1 tsp salt Ready in 30 minutes Serves 2 people 1. Preheat oven to 350 F. 2. Place the cashews, paprika, lime juice, olive oil, honey and salt in a bowl and toss to combine. 3. Spread the cashews on a baking tray lined with baking paper and bake, turning halfway, for 20 minutes or until golden. 4. Let the nuts cool completely before serving.

12 Greek Style Tuna Salad 1/4 cup full fat greek yogurt 10oz (300gm) can of tuna 1 small apple, diced 2 boiled eggs, chopped 1 green bell pepper, sliced 1 spring onion, chopped 1 tbsp mustard salt & pepper to taste Juice of ½ lemon Ready in 10 minutes Serves 2 people 1. Drain tuna and add it to the bowl. 2. Add greek yogurt, apple, eggs, bell pepper and spring onion and mix. 3. Add mustard, salt & pepper, and lemon juice. 4. Mix thoroughly and enjoy over a bed of green salad. Tips I love this over a bed of mixed greens.

13 Sweet Potato Dhal Ready in 10 minutes Serves 2 people 2 carrots, peeled and chopped 2 (400g) sweet potatoes, peeled and chopped, 1/4 cup extra virgin olive oil 2 cloves garlic, crushed 1 tablespoon curry powder 400g can chopped tomatoes 2 cups red lentils, well washed and rinsed 1. Heat oil in a large pan over medium heat. 2. Add vegetables and cook, stirring occasionally, for 8 minutes or until softened. 3. Add garlic and curry powder and cook, stirring, for 1 minute or until fragrant. 4. Add tomatoes, lentils and 750ml (3 cups) boiling water. Bring to a simmer, then cook for a further 15 minutes or until vegetables are tender. If mixture is too thick, feel free to add a little more water.

14 Stewed Apple & Berry 6 apples, peeled and chopped 2 cups berries, washed 2 tsp ground cinnamon 1 cup full fat greek yoghurt Pumpkin seeds for garnish 1. Place apples and berries into a saucepan, add enough water to cover. 2. Add cinnamon and bring to the boil. 3. Turn heat down and simmer for 30 minutes. 4. Add a serve to bowl, add a dollop of greek yoghurt, sprinkle with a dash of cinnamon and pumpkin seeds. Ready in 40 minutes Serves 6 people Tips In the summer months I stock up on fresh berries and make up this recipe in batches and freeze so I have a supply on hand in the winter months. Great as a warming breakfast or evening dessert.