BEST BODY COOKING - RECIPE BOOK - www.bestbodybootcamp.co.uk
Medical Disclaimer Always consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition. Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary. Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish. Copyright 2017 Best Body Bootcamp and it s licensors All rights reserved. No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the author.
Contents Fish pie 1 Turkey satay spice 2 Thai green vegetable curry 3 Coconut beef curry 4 Smokey kangaroo steaks with spicy wedges 5 Mediterranean style chicken with ham & basil 6 Lamb steaks with roasted red peppers 7 Marinated ostrich with caramelised onions 8 Quick fish ratatouille 9 Overnight beef curry 10 Scottish stovies 11 Sri Lankan style chicken curry 12 Italian meatballs 13 Lamb chops with white cabbage & red onion stir fry 14 Bacon wrapped salmon 15 Haddock coconut masala curry 16 Lamb rogan josh 17 Low carb slow cook beef stew 18 Kashmiri lamb roast 19 Fiery baked haddock with minted peas & crushed garlic potatoes 20 Mung bean curry 21 Crunchy Thai green chicken stir fry 22 Tomato, pepper, mushroom & onion meatza 23 Jerk pork shoulder steaks 24 Chinese meatballs with a spicy, nutty sauce 25 Beef mince curry 26 Mediterranean fish bake 27 Easy lamb stew 28
Lime & ginger pork meatballs 29 Mediterranean salmon & cod bake 30 Creamy quinoa & yellow split pea curry 31 Lamb meatballs in a chunky veg sauce 32 Kale pesto baked salmon 33 Crispy tarragon baked chicken 34 Lamb vindaloo 35 Salmon with spicy salsa 36 Chicken & butter bean stew 37 Almond chicken curry 38 Dill baked trout 39 Cajun spiced salmon 49 Lamb dhansak 41 Ultra quick & creamy courgette chicken 42 Asian inspired quick beef noodles 43 Pan fried trout in a creamy tarragon sauce 44 Stuffed aubergine 45 Oriental beef satay 46 Piri-piri chicken 47 Sirloin steak in a creamy mushroom sauce 48 Chicken salsa 49 Sweet potato shepherd s pie 50 Fish masala 51 Sri Lankan lentil dhal 52 Bolognaise stuffed peppers 53 Crispy chicken 54 Cauliflower & broccoli curry 55 Grilled fish with capers 56 Lamb pie 57 Chicken biryani 58 Sri Lankan fish curry 59 Spicy low carb ragu 60
Fish pie 1 organic fish or vegetable stock cube 400g all purpose potatoes, peeled and chopped 1 large head of cauliflower, grated 200g tub light cream cheese 11/2 tbsps capers pinch of ground black pepper 1kg fish (e.g. cod, salmon and smoked haddock), cut into bite sized chunks 1 tbsp organic butter large handful fresh spinach 1 egg 40g cheddar cheese, grated SERVES 5 Preheat oven to 200 C / 400 F. Bring a medium sized saucepan of water to the boil. Add the stock cube and stir until dissolved then reduce to a simmer. Add the potatoes and cook for 8-10 minutes, until soft. Spoon the cream cheese into a large saucepan over a medium heat. Stir as it begins to melt. Reduce heat and add the capers and black pepper. Slowly add the fish to the sauce. Stir well and cook gently for 5 minutes, stirring occasionally. Melt the butter in a large saucepan over a low heat. Add the cauliflower and potato and mash well until the lumps are removed. Add the spinach to the fish mixture and stir until wilted. Pour the fish mixture into an ovenproof dish. Crack the egg into the mixture. Add half of the cheese into the mash. Stir until well combined. Spoon the mash over the fish mixture. Using a fork spread it around to cover the fish completely. Fluff up gently with a fork, to help the topping to crisp in the oven. Sprinkle over the remaining cheese. Oven cook for 20 minutes, or until the mash is crisp and golden. Ensure the fish is cooked thoroughly before serving. When cool, store any leftovers in an airtight container and refrigerate for up to 3 days. Add the cauliflower. When soft, drain the vegetables in a colander. Mash gently to remove excess water. 467 Calories 21g Carbs 44g Protein 23g Fat 1
Turkey satay spice 1 tsp organic coconut oil or ghee 1 small red onion, diced 370g turkey breast steaks, diced 80g closed cup mushrooms, sliced 100g baby plum tomatoes 2-3 red or green chilli peppers, sliced 1 yellow bell-pepper, diced 200ml fresh chicken stock (or use 1 organic stock cube) 30g tomato purée large handful fresh spinach leaves 1 tbsp crunchy peanut butter salt to taste (optional) SERVES 2 Melt the oil / ghee in a large saucepan over a medium heat. Add the onion and sauté for 3-4 minutes, stirring. Add the turkey and cook for 3-4 minutes, stirring occasionally. Add the mushrooms, baby plum tomatoes, chilli peppers and yellow pepper and sauté for 2-3 minutes, stirring, until soft. Add the stock and tomato purée and bring to the boil, then reduce to a gentle simmer. Cover and cook for 10-15 minutes, stirring occasionally. Add the spinach leaves and stir well. Cook for 1 minute or until wilted. Add the peanut butter and salt (if using), stir well and cook for 1 minute. Serve. and refrigerate for up to 3 day or freeze on same day. 487 Calories 23g Carbs 74g Protein 11g Fat 2
Thai green vegetable curry 2 tsps organic coconut oil 1 thumb sized piece of fresh ginger, finely chopped 3 cloves garlic, peeled and finely chopped 2-3 green chillis (optional), chopped 3 tbsps Thai green curry paste 1 large sweet potato, peeled and diced 4-5 lime leaves (optional) 1 x 400g tin chickpeas, drained and rinsed 200ml coconut milk 100ml cold water 1 large handful of spinach juice of half a lime small bunch fresh coriander, chopped SERVES 2 Melt the oil over a medium heat in a large saucepan. Add the ginger, garlic, chillis and curry paste. Sauté gently for 2-3 minutes, stirring occasionally. Add the sweet potato, lime leaves (if using) and chickpeas. Stir to coat in the curry paste. Add the coconut milk and water and bring to a simmer. Cook uncovered for 15-20 minutes or until the sweet potato is cooked. Add the spinach and stir. Cook for 1-2 minutes. Add the lime juice and stir. Remove from heat. Serve with chopped coriander. and refrigerate for up to 3 days or freeze on same day. 425 Calories 48g Carbs 11g Protein 21g Fat 3
Coconut beef curry 2 tsps extra virgin olive oil 2 medium sized white onions, finely chopped 600g diced stewing beef 3-4 garlic cloves, finely chopped plus equivalent amount of fresh ginger, finely chopped 1 cinnamon stick 3 cloves 1-2 tsps chilli powder 1-2 tsps ground turmeric 1-2 tsps garam masala 300ml coconut milk 100ml cold water 30g ground almonds handful fresh coriander, finely chopped SERVES 3 Melt the oil in a large saucepan over a medium heat. Add the onions and sauté for 3-4 minutes, stirring. Add the beef and cook for 3-4 minutes, stirring to brown on all sides. Add the garlic and ginger and sauté for 2 minutes, stirring. Add the cinnamon, cloves and spices. Stir well to cover the beef in the spices. Add the coconut milk and water and stir well. Cover and cook for 1 hour, stirring occasionally. Add a drop more water if the curry sticks to the base of the saucepan. Stir in the almonds and cook for 30 minutes. Garnish with coriander. and refrigerate for up to 3 days or freeze on same day. Serving suggestion: Serve on a bed of steamed rice. 384 Calories 12g Carbs 48g Protein 16g Fat 4
Smokey kangaroo steaks with spicy wedges 2 x kangaroo steak fillets (approximately 240g total weight) 300g sweet potato 20gml extra virgin olive oil 10ml hickory smoke sauce (also known as liquid smoke - available in supermarkets) 1 tsp paprika sprinkle of chilli flakes salt and pepper to taste SERVES 2 Try it! Kangaroo steak fillets are a delicious lean meat alternative to beef steak. Place the kangaroo steaks in a bowl and pour the hickory smoke sauce over them. Mix well so that the meat is coated evenly. Cover the bowl with cling film and allow to marinate in the fridge for up to 3 hours (minimum time of 20 minutes). Preheat oven to 220 C/450 F. Wash the sweet potato and cut into wedges. Boil for 10 minutes then drain. Place evenly on a baking tray. Brush the wedges with half of the oil.. Sprinkle the paprika and chilli flakes evenly over the wedges. Add a small pinch of salt and pepper if you wish. Oven cook for 20-25 minutes, turning halfway. Melt the remaining oil in a frying pan over a medium heat. Place the steaks in the pan and cook for around 3 minutes each side for medium rare, 4 minutes each side for medium and slightly longer for well done. Store any leftover steaks in an airtight container and refrigerate for up to 2 days. Consume wedges immediately. 351 Calories 32g Carbs 31g Protein 11g Fat 5
Mediterranean style chicken with ham & basil 2 x 175g fresh chicken breasts, butterflied 40g prosciutto ham 4 sprigs of fresh basil leaves and stalks 1 large ripe tomato, sliced pinch of salt and pepper juice of 1/2 a lemon SERVES 2 Preheat oven to 180 C /350 F. Lined a tray with foil. Place the chicken on the tray. Top with the tomato, basil and sliced ham. Add the lemon juice and salt and pepper. Cover with foil and seal loosely to form a parcel. Cook for 25-30 minutes until the chicken is cooked thoroughly. Serve. and refrigerate for up to 2 days. 267 Calories 8g Carbs 43g Protein 7g Fat 6
Lamb steaks with roasted red peppers 15ml extra virgin olive oil 2-3 garlic cloves, finely chopped pinch of salt and pepper 360g lamb shoulder steaks a large sprig of fresh rosemary for the red pepper topping: 1 red bell-pepper, left whole a drizzle of olive oil salt and pepper 3ml olive oil a few sprigs of fresh mint, chopped finely 50g cucumber, diced finely SERVES 2 In a bowl, mix the garlic, oil, salt and pepper. Place the lamb in a single layer in a wide based ovenproof dish. Add the oil mixture and turn the lamb to coat thoroughly. Add the rosemary. Cover and refrigerate for 2 hours, or overnight. Preheat oven to 160 C / 325 F. Place the red pepper upright in an ovenproof dish and drizzle lightly with olive oil. Bake for around 25 minutes, or until the skin becomes crispy. Remove from oven and allow to cool. Remove the skin, seeds and core from the pepper. Chop into small bite-sized pieces. Add the salt and pepper, olive oil, fresh mint and cucumber and stir well. Place the lamb steaks in the oven and cook for around 10 minutes each side (medium) or longer if you prefer the lamb well done. Serve the lamb topped with the red pepper mixture. Store any leftover lamb in an airtight container and refrigerate for up to 2 days. Store any leftover red pepper mixture in an airtight container and refrigerate for up to 2 days. 501 Calories 6g Carbs 63g Protein 25g Fat 7
Marinated ostrich with caramelised onions 15ml Worcestershire sauce 10ml soy sauce 15g tomato ketchup 2 x 125g ostrich steaks 1 tsp extra virgin olive oil 150g red onion, finely sliced 1 garlic clove, finely chopped a pinch of salt and pepper SERVES 2 Place the Worcestershire sauce, soy sauce and tomato ketchup in a bowl. Add the ostrich steaks and stir to cover in the sauce. Refrigerate for 30 minutes or overnight. Heat the oil in the pan over a medium heat. Add the onions and garlic and add them to the pan and sauté for 2-3 minutes, until soft. Add the ostrich steak and marinade. Cook for 4-5 minutes each side or longer if you prefer the meat well done. Cooking time will also depend on the thickness of the steaks. Serving suggestion: Serve on a bed of steamed rice with a leafy salad. 229 Calories 11g Carbs 35g Protein 5g Fat 8
Quick fish ratatouille 1 tsp extra virgin olive oil 3 garlic cloves, finely chopped 60g bell pepper (any colour), chopped 5 vine-ripened tomatoes, chopped 3 courgettes, chopped 200g tinned chopped tomatoes 1 tbsp red wine vinegar 1 tsp sea salt 1 tsp ground black pepper 1 tsp dried basil (or use several sprigs of fresh chopped basil) 200g frozen white fish fillets SERVES 2 Melt the oil in a large saucepan over a low / medium heat. Add the garlic and sauté gently for 1-2 minutes, stirring continuously. Add the bell pepper and sauté gently for 2-3 minutes, until soft. Add the vine tomatoes and courgettes. Cover and cook for 3-4 minutes, stirring occasionally. Add the tinned tomatoes, red wine vinegar, salt, pepper and basil. Stir well, cover and cook for 3-4 minutes. Add the fish, stir to cover in the sauce and cook for 8-10 minutes, stirring occasionally, until the fish is cooked thoroughly. Serve. and refrigerate for 3 days or freeze on same day. 216 Calories 24g Carbs 21g Protein 4g Fat 9
Overnight beef curry 700g beef, diced 2 large white onions, finely chopped 6 cloves garlic, finely chopped a thumb sized piece of fresh ginger, finely chopped 6 green chillies, finely chopped 2 tsps ground fenugreek 1 tsp ground turmeric 1 tsp ground garam masala 1 tsp whole garam masala (optional) a pinch of sea salt 2 tsps ghee or coconut oil 1 tin chopped tomatoes SERVES 4 Mix everything up in a bowl (except the ghee / oil and tinned tomatoes). Transfer to a sealable storage bag and refrigerate for at least 4 hours or overnight. In a large saucepan, melt the ghee / oil over a medium heat. Empty the contents of the bag into the saucepan and cook for 10 minutes, stirring until the onions have softened and the beef is brown all over. Add the chopped tomatoes and a splash of cold water. Cover and cook for 2-3 hours until the beef is tender. Add more water whilst cooking if the mixture becomes too dry. and refrigerate for up to 4 days or freeze on same day. 330 Calories 15g Carbs 45g Protein 10g Fat 10
Scottish stovies 1.4kg (peeled weight) all rounder potatoes, peeled and cut into chunks 3 small white onions, peeled and diced 1 3/4 pts cold water 400g pork sausages (minimum 90% meat), cut into thick slices sea salt and black pepper to season SERVES 4 Place the potatoes and onions in a large saucepan. Add the water and stir well. Bring to the boil then reduce to a simmer. Cover and cook for 10 minutes. Add the sausages and season with salt and pepper. Stir and simmer for 30 minutes. Check seasoning then mash the potatoes gently, to break them up. Cook for a further 10 minutes, or until the potatoes are cooked. Serve. Serving suggestion: Serve with plenty of steamed leafy green vegetables. Store any leftover stovies in an airtight container and refrigerate for up to 3 days or freeze on same day. 557 Calories 66g Carbs 26g Protein 21g Fat 11
Sri Lankan style chicken curry 2 tsps ghee or coconut oil 1 cinnamon stick 1 tsp mustard seeds 20-25 curry leaves 3 small red onions, finely sliced 40g fresh ginger, finely chopped 8 garlic cloves, finely chopped 4-6 green chillis, finely chopped 800g fresh chicken breast, diced 1 tin chopped tomatoes 200ml fresh chicken stock (or use 1 organic stock cube) 2 tsps unroasted curry powder 1 tsp turmeric 1 tsp salt 1/2 tsp ground black pepper SERVES 4 Melt the ghee/oil in a large saucepan over a medium heat. Add the cinnamon stick, mustard seeds and curry leaves and cook for 2-3 minutes, stirring frequently. Add the onions and sauté for 3 minutes, until soft. Add the garlic, ginger and chillis and cook for 3 minutes, stirring. Add the chicken and cook for 3-4 minutes, stirring well. Add the tomatoes and stock and stir well. Turn up the heat to medium/high then reduce to a gentle simmer. Cover and cook for 5-6 minutes, stirring occasionally. Add the remaining spices and salt and pepper. Cover and cook for 8-10 minutes. Serve with rice. Store any leftover curry in an airtight container and refrigerate for up to 4 days or freeze on same day. 419 Calories 22g Carbs 67g Protein 7g Fat 12
Italian meatballs 4 tsps butter or ghee 3 garlic cloves, finely chopped 1 medium sized white onion, finely chopped 500g pork mince 500g beef mince leaves of 2 rosemary sprigs, cut into very small pieces (use scissors) salt and pepper a good pinch of oregano for the sauce: 2 tsps butter or ghee 2 medium sized white onions, finely chopped 2 garlic cloves, finely chopped 4-5 stalks fresh basil, leaves and stalks chopped 1 tbsp tomato purée 1 x 400g tin chopped tomatoes 500g vine tomatoes, chopped salt and pepper to season to serve: 2 courgettes, spiralized 1 small butternut squash, spiralized SERVES 5 Heat 2 tsps of the butter / ghee in a large saucepan. Add the garlic and onion and sauté over a low / medium heat for 3-4 minutes, stirring occasionally, until soft. Remove from heat and set aside. In a large bowl, place the mince, cooked onions and garlic, rosemary leaves, salt and pepper and oregano. Mix thoroughly with your hands, breaking up the mince. Cover and refrigerate for 30 minutes or more (if you have time). Remove from refrigerator and divide the mixture into 15 round balls. To make the sauce, melt the butter / ghee in a large saucepan. Add the onions and sauté until soft. Add the garlic and fry gently for 1 minute, stirring. Add the chopped basil and stir for 1 minute. Add the tomatoes and tomato purée and season well with salt and pepper. Stir well, cover and cook for 25 minutes, stirring occasionally. Meanwhile, melt the remaining ghee / butter in a frying pan over a medium heat. Add the meatballs and cook for 10 minutes, turning every few minutes to seal on all sides. Add the meatballs to the sauce and cook for 10 minutes. Steam the spiralized vegetables for 3-4 minutes or until cooked to your liking. Serve. Store any leftover sauce / meatballs in separate airtight containers and refrigerate for up to 3 days or freeze on same day. 480 Calories 19g Carbs 38g Protein 28g Fat 13
Lamb chops with white cabbage & red onion stir fry 1 tsp ghee or butter 4 lamb chops 200g white cabbage, chopped 60g red onion, chopped 2 cloves garlic, finely chopped a few sprigs of fresh parsley, finely chopped 30g pecan nuts salt and pepper to season SERVES 2 Prepare a medium grill. Melt the ghee/butter in a frying pan over a medium heat. Add the chops and cook for 3-4 minutes. Turn when they start to brown. Cook for a further 3-4 minutes. Transfer the chops to a foil lined try and place under the grill. Place the cabbage, onion and garlic in the pan and fry gently in the fat and juices from the lamb chops, for 4-5 minutes. Plate up the chops and vegetables. Sprinkle the pecan nuts over the stir fry and garnish with finely chopped parsley. Store any leftover chops / vegetables in separate airtight containers and refrigerate for up to 3 days. 581 Calories 11g Carbs 33g Protein 45g Fat 14
Bacon wrapped salmon 1 x 170g salmon fillet 2 unsmoked bacon rashers zest of 1/2 lemon pinch of ground chilli flakes (optional) 1 sprig fresh dill salt and pepper to season SERVES 1 Preheat oven to 180 C/360 F. Line a tray with foil and place the fillet on the foil. Season salmon with salt and pepper and chilli flakes. Top with lemon zest and dill. Wrap the rashers around the salmon. Oven bake for 25 minutes (the flesh will be pale pink when cooked). Serve with greens. and refrigerate for up to 2 days. 539 Calories 1g Carbs 55g Protein 35g Fat 15
Haddock coconut masala curry 1 tsp extra virgin olive oil 100g red onions, finely sliced 2 garlic cloves, sliced 1 tsp ginger purée 1 green chilli, sliced 200g tinned chopped tomatoes 1 tsp fish masala curry powder (or curry powder) 15g desiccated coconut 1/2 tsp sea salt 100g basmati rice 300g haddock fillet SERVES 2 Melt the oil in a frying pan and add the onion, garlic, ginger purée and chilli. Stir fry for 2 minutes then add the chopped tomatoes and simmer for two minutes. Stir in the curry powder, coconut and salt. Add a splash of water if required, to prevent the pan drying out. Bring a small saucepan of water to the boil and add the rice. Stir and cook for 10-12 minutes, until soft. Drain. Add the haddock to the curry sauce and stir to coat in the sauce. Cover and simmer for around 10 minutes or until cooked through. Serve on a bed of rice. Store any leftover sauce in an airtight container and refrigerate for up to 2 days or freeze on same day. 392 Calories 48g Carbs 32g Protein 8g Fat 16
Lamb rogan josh 5cm piece of fresh ginger, finely chopped 8 cloves of garlic, finely chopped 1 tsp ground turmeric ½ tsp sea salt 1 tsp ground black pepper 130g plain yoghurt (use dairy free if preferred) 300g lamb leg, diced 3 whole cloves 1 small cinnamon stick 1 heaped tsp cumin seeds 2 tsps extra virgin olive oil 2 red onions, finely chopped 4 green chillis 1 tbsp ground coriander 1 tsp paprika 400g tinned chopped tomatoes 80g red lentils, cooked and drained 20g fresh mint, finely chopped 20g fresh coriander, finely chopped Place the ginger, garlic, turmeric, salt, pepper and yoghurt in a large bowl and mix together. Add the lamb and stir well to cover in the marinade. Refrigerate for 3 hours or overnight. Place the cloves, cinnamon and cumin in a large saucepan over a medium heat. Toast for 45 seconds, stirring. Add the oil and stir to melt. Add the onions and chillis and sauté for 3-4 minutes until soft. Add the lamb and yoghurt marinade, ground coriander, paprika and tomatoes. Stir well and cook for 1 hour, or until the lamb is tender. Stir in the cooked lentils and cook for 10 minutes. Serve garnished with mint and coriander. and refrigerate for up to 4 days or freeze on same day. SERVES 3 424 Calories 37g Carbs 33g Protein 16g Fat 17
Low carb slow cook beef stew 500g lean beef, diced 100g carrot, peeled and diced 100g swede, peeled and diced 150g baby button mushrooms 100g white onion, diced 2 garlic cloves, finely chopped 400ml beef or vegetable stock a pinch of dried rosemary a pinch of dried thyme a pinch of salt and pepper Preheat the oven to 170 C/350 F. Place all of the ingredients in a large casserole dish or slow cooker and mix well. Cook for 2-3 hours or until the beef is tender. Serve. and refrigerate for up to 3 days or freeze on same day. SERVES 3 310 Calories 8g Carbs 38g Protein 14g Fat 18
Kashmiri lamb roast 1 leg lamb on the bone (2 kg approx) For the spice mix: 4 cloves crushed garlic equivalent amount of fresh ginger, grated 2 tsps cumin powder 1 tsp turmeric powder 1/2 tsp ground black pepper 1/2 tsp cinnamon powder 1/2 tsp ground cardamon seeds 1/2 tsp chilli powder 1/4 tsp cloves (ground in coffee grinder or pestle & mortar) 2 tsps salt juice of 1 lemon For the marinade: 200ml natural yoghurt 30g ground almonds 30g ground pistachios a pinch of saffron For the glaze: 2 tbsps of honey Cut a criss-cross pattern in the leg of lamb. Make the cuts approximately 1/2 inch deep. Mix all of the spice mix ingredients together (apart from the lemon juice). Rub the spices all over the lamb and deep into the cuts. Squeeze the lemon juice over the lamb. Mix the yoghurt, ground almonds, pistachios and saffron in a bowl. Coat the lamb with the mixture. Refrigerate for at least 8 hours. The longer the better! Preheat oven to 230 C/450 F. Pour the honey over the lamb and place in the oven. After 25 minutes, reduce oven temperature to 160 C/325 F and cook for 21/2 hours. Remove from oven and allow to rest for 15 minutes. Store any leftover lamb in an airtight container and refrigerate for up to 3 days or freeze on same day. SERVES 8 487 Calories 7g Carbs 45g Protein 31g Fat 19
Fiery baked haddock with minted peas & crushed garlic potatoes 400g baby potatoes 1 red chilli pepper, chopped 2 cloves garlic, finely chopped juice of 1 lemon 1 tsp olive oil 360g fresh haddock loin small bunch fresh chives, finely chopped 10g organic butter small handful fresh parsley, finely chopped salt and pepper to season 160g frozen peas 2 sprigs fresh mint, finely chopped wedges of lemon to serve Meanwhile, mix the chilli, half of the garlic, the olive oil and half of the lemon juice in a bowl. Preheat oven to 170 C / 350 F. Line a baking tray with foil and add the haddock. Brush the chilli mixture onto the fish. Sprinkle on the chives. Oven bake for 20-25 minutes. When the fish is almost cooked, melt the butter and remaining garlic in a saucepan over a gentle heat. Add the drained potatoes and cook for 2-3 minutes, stirring frequently, ensuring that the garlic doesn t burn. Remove pan from heat and add the parsley. Cover the saucepan with a lid and gently shake the pan from side to side, to roughen the potatoes slightly. Season with salt and pepper. SERVES 2 Bring a pan of lightly salted water to the boil. Add the potatoes and reduce to a gentle simmer. Cook for around 20 minutes, or until cooked to your liking. Drain. Bring a small pan of water to the boil. Add the peas and reduce to a gentle simmer. Cook for 2-3 minutes. Drain. Return the peas to the saucepan and stir in the mint. Serve with wedges of lemon. Consume immediately. 490 Calories 45g Carbs 55g Protein 10g Fat 20
Mung bean curry 10g ghee or coconut oil 1/4 tsp cumin seeds 1 medium sized white onion, finely chopped 1 inch piece of ginger, finely chopped 1 green chilli (or more if you like it hot), finely chopped 1 large tomato, finely chopped 100g mung beans (soaked overnight to allow a quicker cooking time) 1/4 tsp turmeric 1/2 garam masala 100g basmati rice pinch of sea salt to taste 100g plain yoghurt handful fresh coriander, chopped (optional) SERVES 2 Heat the ghee/oil in a large saucepan over a medium heat and add the cumin seeds. Fry for 1-2 minutes, stirring frequently. Add the onion and fry until translucent. Add the ginger, chilli and tomato. Cook for 3 minutes, stirring regularly. Add the mung beans and cover with boiling water. Add the turmeric and garam masala, bring to the boil and cover. Reduce to a steady simmer. Cook for 20 minutes, stirring regularly and adding more boiling water as needed. Add the basmati rice, salt and cold water to cover. Stir well, bring to the boil and cook for 10 minutes stirring regularly. Add more water if the curry looks a little dry or if it sticks to the base of the pan. The curry should have a thick, paste-like consistency. Serve the curry with yoghurt and chopped coriander (if using). and refrigerate for 3 days or freeze on same day. 466 Calories 80g Carbs 23g Protein 6g Fat 21
Crunchy Thai green chicken stir fry 1 tsp extra virgin olive oil 250g chicken breast, diced 25g Thai green curry paste 50ml boiling water 1 tsp fish sauce (nam pla) 60g broccoli 60g sugar snap peas 3 spring onions, sliced 60g baby corn 60g carrot, spiralised or grated 50g vermicelli rice noodles (or use noodles of your choice) small handful of fresh coriander, chopped SERVES 2 Melt the oil in a wok or frying pan over a medium heat. Add the chicken and Thai green curry paste and stir fry for 2 minutes. Add the boiling water, fish sauce and all of the vegetables. Stir fry the chicken and vegetables until chicken is cooked thoroughly. Bring a saucepan of water to the boil. Add the noodles, reduce to a simmer and cook for 3 minutes or until soft. Remove from pan and drain. Add the coriander to the wok and mix well. Serve the chicken stir fry on a bed of noodles. and refrigerate for up to 2 days. 362 Calories 32g Carbs 36g Protein 10g Fat 22
Tomato, pepper, mushroom & onion meatza 500g 5% fat beef mince 1 egg 11/2 tsps paprika salt and pepper to season 75g Cheddar cheese (use dairy free if preferred), grated 50g red onion, finely chopped or sliced 50g orange bell-pepper, chopped or sliced 50g mushrooms, sliced 2 salad tomatoes, sliced 1 tsp Italian herbs SERVES 3 Preheat oven to 200 C/ 400 F. Place the mince and egg in a large bowl. Use your hands to mix thoroughly. Add the paprika, salt and pepper and mix well. Place a sheet of greaseproof paper on an oven tray. Form a circular pizza base with the mince mixture on the paper. Press the base gently to around 2cm thickness. Sprinkle the cheese evenly over the base. Distribute the onion, pepper, mushrooms and tomatoes over the cheese. Sprinkle the Italian herbs over the meatza. Cook for around 20-25 minutes until the vegetables are cooked. Slice into 6 pieces and serve. and refrigerate for up to 2 days. 354 Calories 5g Carbs 43g Protein 18g Fat 23
Jerk pork shoulder steaks 4 spring onions 2 cloves garlic 4 green chillis, finely sliced 1 tsp allspice 1 tsp dried thyme 1/2 tsp stevia (or use natural sweetener of your choice) 15ml soy sauce 15ml lime juice 700g pork shoulder steaks SERVES 4 Serving suggestion: Serve with steamed rice and green beans. Finely slice 3 of the spring onions. Mince or finely chop the garlic. Place the garlic in a bowl. Add the chillies, spring onions, garlic, allspice, thyme, stevia, soy sauce and lime juice and mix well to create a marinade. Add the pork shoulder steaks and stir to coat in the marinade. Cover the bowl and refrigerate for 1 hour or preferably overnight. Preheat the oven to 200 C/400 F. Place the steaks on a tray lined with foil and cook for 30 minutes. Chop the remaining spring onion and sprinkle over the steaks to garnish. Serve. Store any leftover steaks in an airtight container and refrigerate for up to 2 days. 306 Calories 4g Carbs 32g Protein 18g Fat 24
Chinese meatballs with a spicy, nutty sauce 1 medium white onion, finely chopped 250g pork mince 1/2 tsp sea salt 1/2 tsp ground black pepper 1/2 tsp Chinese 5 spice 1 tsp coconut oil 3 green finger chillies, finely chopped 2 spring onions, finely chopped 200g tinned chopped tomatoes 150ml boiling water 35g peanut butter 250g pak choi SERVES 2 Serving suggestion: Serve with rice noodles Preheat oven to 200 C/400 F. Place 1/4 of the chopped onion in a large bowl, with the pork mince plus 1/4 tsp each of sea salt, ground black pepper and Chinese 5 spice. Mix thoroughly and form into 8 balls. Place the meatballs on a tray and put them into the oven. Melt the coconut oil in a frying pan, add the remaining onion, green chillies and spring onions and fry for 4-5 minutes. Add the tinned chopped tomatoes and remaining sea salt, ground black pepper and Chinese 5 spice. Stir well and simmer for 5 minutes. Stir in 150ml boiling water to the sauce. Remove the pan from the heat and add the peanut butter, stirring well. Gently steam the pak choi for 3-4 minutes. When the meatballs have had around 15 minutes in the oven, remove from oven and add them to the sauce, mixing well to coat. Store any leftover meatballs and sauce in an airtight container and refrigerate for up to 2 days or freeze on same day. 365 Calories 17g Carbs 36g Protein 17g Fat 25
Beef mince curry 1 tsp ghee or coconut oil 75g white onion, finely chopped 4 cloves of garlic, finely chopped a thumb sized piece of fresh ginger, finely chopped 3-4 green chillis, finely chopped 500g beef mince 200g tinned chopped tomatoes 20g tomato purée 100ml cold water 2 tsps meat masala curry powder 1/2 tsp chilli powder 1/2 tsp turmeric 1/2 tsp sea salt 300g cauliflower, grated handful of coriander (optional), chopped SERVES 3 Melt the ghee/oil in a frying pan. Add the onion and sauté gently for 2-3 minutes. Finely chop the garlic, ginger and chillies. Add to the frying pan and fry for 2 minutes. Add the beef mince, breaking it up with a spoon. Cook for 5 minutes or until the mince has browned. Add the chopped tomatoes, tomato purée and 100ml cold water. Cook for 5 minutes then add the spices and salt. Stir well and cook for 10-15 minutes. Steam the cauliflower for 4-5 minutes or until cooked to your liking. Serve the curry on a bed of cauliflower rice and garnish with chopped coriander. and refrigerate for up to 3 days or freeze on same day. 426 Calories 12g Carbs 36g Protein 26g Fat 26
Mediterranean fish bake 350g white fish, skin on (e.g. plaice) 2 garlic cloves, finely chopped few sprigs fresh parsley, finely chopped juice of 1 lemon salt and pepper to season 1 yellow bell-pepper, diced handful of plum tomatoes 1/2 a red onion, sliced SERVES 2 Preheat oven to 170 C/350 F. Line a tray with foil. Turn the edges up to stop the juices running over. Place the fish on the tray, skin side down. Rub the garlic onto the fish. Season with salt and pepper, sprinkle on the parsley and squeeze on half of the lemon juice. Add the tomatoes, diced pepper, red onion slices to the tray. Bake for 20-25 minutes, until the fish is cooked and the vegetables are soft. Squeeze over the remaining lemon juice and serve. Serve with fresh leafy greens. Consume immediately. 466 Calories 80g Carbs 23g Protein 6g Fat 27
Easy lamb stew 2 tsps extra virgin olive oil 300g white onion, finely chopped 350g carrot, peeled and sliced 500g stewing lamb, visible fat removed, diced 2 cloves garlic, finely chopped 1 sprig fresh rosemary 500ml lamb or vegetable stock, made with one organic stock cube 350g all rounder potatoes, peeled and chopped salt and pepper to season SERVES 4 Serving suggestion: Serve with steamed greens of your choice. Heat the oil in a large saucepan over a medium heat. Add the onion and sauté gently for 3-4 minutes, stirring. Add the carrot and sauté for 3-4 minutes, stirring occasionally. Add the lamb, stir well and cook for 4 minutes. Stir occasionally to seal on all sides. Add the garlic and rosemary and fry gently for 2 minutes, stirring. Add the potatoes and stock and stir well. Season with salt and pepper. Bring to the boil then reduce to a simmer. Cover and cook for 30 minutes. If the mixture is too dry or thick, add some boiling water. Stir well and cook for one hour, or until the lamb is tender (checking the thickness of the stew halfway through cooking time). and refrigerate for up to 3 days or freeze on same day. 465 Calories 30g Carbs 30g Protein 25g Fat 28
Lime & ginger pork meatballs 400g 10% fat pork mince a small handful of fresh coriander, finely chopped 15ml soy sauce 1 tsp Chinese five spice 10g fresh ginger, grated grated zest of 1/2 a lime 10ml extra virgin olive oil 150g Tenderstem broccoli or broccoli, roughly chopped 1 red bell-pepper, roughly chopped 2 cloves garlic, finely sliced 1 small red onion, sliced 1 medium sized carrot, sliced SERVES 2 Preheat the oven to 210 C/425 F. Place the pork mince in a large bowl. Add the coriander, soy sauce, Chinese five spice, ginger and lime zest. Using your hands, mix the ingredients together and form 10 meatballs. Place the meatballs on an oven tray and bake for 20-25 minutes, until cooked. Heat the oil in a wok over a high temperature. Add the vegetables and garlic and stir fry for 4-5 minutes or until the vegetables are cooked to your liking. Arrange the meatballs over the vegetables. Serve. Store any leftover meatballs in an airtight container and refrigerate for up to 3 days or freeze on same day. Store any leftover vegetables in an airtight container and refrigerate for up to 2 days. 392 Calories 10g Carbs 43g Protein 20g Fat 29
Mediterranean salmon & cod bake 1 courgette, chopped 1 medium red onion, chopped 2 garlic cloves, finely chopped 150g cherry tomatoes, halved 2 bell-peppers (any colour), chopped 30ml extra virgin olive oil 30ml balsamic vinegar 280g fresh salmon fillets 280g fresh cod loin 1 tsp dried Italian herbs a pinch of salt and pepper SERVES 3 Preheat the oven to 180 C/350 F. Place the courgette, garlic, onion, peppers and cherry tomatoes on a large baking tray and spread them out evenly. Sprinkle the olive oil and balsamic vinegar over the vegetables. Bake for 10 minutes. Remove the tray from the oven and nestle the salmon and cod amongst the vegetables. Note: If the salmon fillets are a much thicker cut than the cod, cut the salmon into chunks so that it cooks at around the same rate as the cod. Sprinkle the Italian herbs, salt and pepper over everything. Bake for around 25 minutes or until the fish is cooked thoroughly. and refrigerate for up to 1 day. 398 Calories 13g Carbs 38g Protein 22g Fat 30
Creamy quinoa & yellow split pea curry 1/2 tsp cumin seeds 5g ghee or coconut oil 1 small cinnamon stick 1 tsp dried crushed red chillis 5-6 curry leaves 1 small red onion, finely chopped 2 cloves garlic, finely chopped equivalent amount of ginger, finely chopped 1 medium tomato, chopped 150g yellow split peas (dry weight, soaked overnight and drained) 100g uncooked quinoa 1 tsp garam masala 3/4 tsp ground turmeric 1/2 tsp sea salt 100g plain quark (or use dairy free yoghurt) handful of chopped coriander to garnish Roast the cumin seeds for 2-3 minutes in a large saucepan over a medium heat. Add the ghee/oil and stir to melt. Add the cinnamon stick, chillis and curry leaves and fry for 1-2 minutes to release the flavours. Add the onion, and cook for 5 minutes until soft, stirring occasionally. Add the ginger and garlic and stir for 1 minute. Add the tomato and stir. Add the yellow split peas and quinoa along with approximately 400ml boiling water. Add the garam masala and turmeric and stir. Bring to a simmer and allow to cook for 35-40 minutes, stirring occasionally Add more water as and when required. Once the curry has reached a similar consistency to porridge oats, add the salt and stir in the quark. Serve garnished with chopped coriander. and refrigerate for up to 3 days or freeze on same day. SERVES 2 524 Calories 69g Carbs 26g Protein 12g Fat 31
Lamb meatballs in a chunky veg sauce 500g lean lamb mince 1 tsp sea salt 2 tsps curry powder 1 tsp turmeric 3 small red onions, finely chopped 2 tsps ghee or coconut oil 4 green chilli peppers, finely chopped 4 garlic cloves, finely chopped 1 thumb sized piece ginger, finely chopped 20g closed cup mushrooms, sliced 1 red pepper, diced 1 tbsp tomato purée 200g tinned chopped tomatoes 1 medium aubergine, diced 2 medium courgettes, sliced 20g fresh coriander, chopped SERVES 4 In a large bowl, mix the lamb mince with half of the sea salt, half of the curry powder, and one a third of the chopped red onions. Mix well using your hands and form into 8 meatballs. Melt the ghee/ coconut oil in a frying pan over a medium heat. Add the meatballs and cook, turning to brown all over. When cooked, remove pan from heat and set aside. In a large saucepan, sauté the chilli peppers, garlic, ginger and remaining onion for 3 minutes, over a medium heat. Stir occasionally. Add the mushrooms and red pepper and sauté for 3-4 minutes, until soft. Add the turmeric, remaining curry powder and salt. Add the tomato purée, tinned tomatoes and cook for 5 minutes. Add a splash of cold water if the mixture sticks to the pan. Add the courgette and aubergine and stir well. Cover and cook for 10 minutes. Add the meatballs to the sauce and cook for several minutes to heat through. Remove saucepan from heat and stir in the lemon juice. Serve garnished with fresh coriander. and refrigerate for up to 3 days or freeze on same day. 373 Calories 19g Carbs 27g Protein 21g Fat 32
Kale pesto baked salmon 150g curly kale 2 x 140g salmon fillets 1 handful fresh basil leaves 3 garlic cloves 15ml olive oil pinch of salt 10g pistachios 5g Parmesan cheese (or use a dairy free cheese) SERVES 2 Steam the kale for 5 minutes, until tender. Allow to cool. Preheat oven to 170 C/325 F. Line an oven tray with foil. Place the salmon on the foil. Blend the kale, basil, garlic, olive oil and salt in a food processor. Spoon the mixture onto the salmon. Oven bake the salmon for 30 minutes or until the flesh is a pale pink throughout. Plate up the salmon and sprinkle on the pistachios and Parmesan. Consume immediately. Serving suggestion: Serve with oven baked potato wedges and vegetables. 459 Calories 7g Carbs 38g Protein 31g Fat 33
Crispy tarragon baked chicken 500g sweet potatoes, scrubbed and cut into large pieces 1kg bone-in chicken thighs, skin on salt and pepper to season 2 tbsps olive oil small bunch of fresh tarragon 2 tbsps sherry vinegar 300g cherry tomatoes 200ml chicken stock SERVES 4 Preheat oven to 200 C/400 F. Bring a large saucepan of water to the boil. Add the potatoes and cook for 5-10 minutes, until soft. Drain and set aside. Place the chicken in a large bowl. Add the salt, pepper and oil and mix thoroughly to coat. Transfer the chicken to a large saucepan and cook over a medium heat for 10 minutes, stirring occasionally to seal the chicken on all sides. Bash the tarragon leaves in a pestle and mortar. Place the leaves in a bowl and add the sherry vinegar. Stir well and pour onto the chicken. Add the tomatoes, stock and potatoes, and stir. Transfer the contents of the saucepan to a large ovenproof dish. Bake for 40 minutes until golden. and refrigerate for up to 2 days or freeze on same day. (chicken skin removed) 540 Calories 30g Carbs 42g Protein 28g Fat 34
Easy lamb vindaloo 10g ghee 5 dried red chillies 1 tsp mustard seeds 5-6 curry leaves 1 large white onion, finely diced 4 garlic cloves, finely chopped equivalent amount of fresh ginger, finely chopped 400g cooked lamb leg (make use of leftovers after a lamb roast dinner) 200ml water 1 tsp ground cumin 1 tsp ground coriander 1/2 tsp paprika 1 tsp ground turmeric 1 tsp chilli powder 1/4 tsp ground cinnamon 1/2 tsp sea salt SERVES 3 Melt the ghee in a large saucepan over a medium heat. Add the dried red chillies, mustard seeds and curry leaves. Fry gently for 1 minute. Add the onion and sauté for 5 minutes until soft. Add the finely chopped ginger and garlic. Stir and cook for 2 minutes. Add the lamb, water, cumin, coriander, paprika, turmeric, chilli powder, cinnamon and salt. Stir to coat the lamb in the spices. Cover and simmer and cook for 20 minutes, stirring occasionally. Serve. and refrigerate for up to 3 days or freeze on same day. Serving suggestion: Serve with basmati rice and garnish with chopped coriander. 302 Calories 10g Carbs 34g Protein 14g Fat 35
Salmon with a spicy salsa 3 ripe tomatoes, chopped quite finely 50g cucumber, diced finely juice of 1/2 a lime small handful of fresh coriander, chopped finely 100g ripe avocado, chopped finely 1-2 red or green finger chilli peppers 2 tsps ghee or coconut oil 2 x 170g salmon fillets sprig of fresh rosemary pinch of sea salt 1/2 tsp dried oregano SERVES 2 Mix the tomatoes, cucumber, lime juice, coriander, avocado and chillis thoroughly in a bowl. Melt the ghee / oil in a frying pan over a medium / high heat. Add the salmon fillets, skin side down. Add the rosemary to the pan and sprinkle the salt and oregano over the salmon. Cook for 5 minutes, until the salmon skin is crispy. Turn the fillets carefully onto their side and cook for a further 2-3 minutes, until the salmon flesh is cooked throughout. It should be a pale pink colour when cooked. Serve the salmon topped with the spicy salsa. and refrigerate for up to 3 days. Serving suggestion: Accompany with steamed vegetables. 506 Calories 6g Carbs 35g Protein 38g Fat 36
Chicken & butter bean stew 2 tsps extra virgin olive oil 1 medium sized white onion, finely chopped 2 celery sticks, finely chopped 1 medium sized carrot, peeled and sliced 4-5 cloves garlic, finely chopped 350g fresh chicken breast, diced 1-2 sprigs fresh rosemary handful of cherry tomatoes 200g chopped tinned tomatoes 1 pint chicken stock (fresh or made with one organic stock cube) pinch of ground black pepper 200g tinned butter beans, drained 200g Savoy cabbage, shredded SERVES 4 Melt the oil in a large saucepan over a medium heat. Add the onion and sauté, for 3-4 minutes, stirring until soft. Add the celery and carrot and sauté, stirring, for 3-4 minutes. Add the garlic and gently fry for 3 minutes, stirring. Transfer the contents of the saucepan to a plate and set aside. Add the chicken to the saucepan and cook for 4-5 minutes, stirring to seal on all sides. Add the rosemary and cook for 2-3 minutes, stirring. Add the cherry tomatoes and cook for 1 minute. Return the onions, celery, carrot and garlic back to the saucepan and stir well. Stir in the tinned tomatoes and stock. Bring to the boil then reduce to a gentle simmer. Add the black pepper, cover and cook for 5 minutes. Stir in the butter beans, cover and cook for 5 minutes. Stir in the cabbage, cover and cook for 3-4 minutes. Serve. and refrigerate for up to 3 days or freeze on same day. 252 Calories 19g Carbs 35g Protein 4g Fat 37
Almond chicken curry 800g fresh chicken breast, diced 1 tsp ground black pepper pinch of saffron threads 150g plain yoghurt 2 tsps extra virgin olive oil 1 medium white onion, sliced 4 garlic cloves, finely chopped 20g fresh ginger, finely chopped 5 green cardamom pods 1 tsp ground coriander 1/2 tsp cayenne pepper 1/2 tsp turmeric 1/2 tsp sea salt 4 cloves 400ml cold water 50g ground almonds SERVES 4 Place the chicken in a bowl. Sprinkle on the black pepper and saffron, stirring to coat. Add the yoghurt and mix thoroughly. Refrigerate for at least 30 minutes. Melt the oil in a large saucepan over a medium heat. Add the onion and sauté gently for 4-5 minutes, stirring. Add the ginger and garlic and sauté for 3 minutes, stirring. Add all of the spices, chicken and water and bring to the boil. Reduce to a gentle simmer and stir well. Cover and cook for 5 minutes, stirring occasionally. Stir in the ground almonds. Cover and cook for 4-5 minutes. Serve. and refrigerate for up to 4 days or freeze on same day. Serving suggestion: Serve with a variety of steamed fresh vegetables. 426 Calories 8g Carbs 67g Protein 14g Fat 38
Dill baked trout 2 trout fillets, gutted and sliced in half (approximately 350g) 1/2 tsp sea salt 1/2 tsp ground black pepper 1/2 tsp dried dill juice of one lemon SERVES 2 Serving suggestion: Serve with a big leafy salad or fresh steamed vegetables. Preheat oven to 180 C/350 F. Place the trout fillets on a foil lined tray (use a large sheet of foil - big enough to wrap around the fish). Season with salt, pepper and dried dill. Squeeze over the lemon juice. Bring the edges of the foil up and over the fillets and seal in a loose parcel. Oven bake for 20-25 minutes until the fish is cooked throughout. Serve. and refrigerate for up to 2 days or freeze on same day. 352 Calories 3g Carbs 40g Protein 20g Fat 39
Cajun spiced salmon 1 tsp ground red chillies 1 tsp paprika 1 tsp garlic powder 1 tsp ground coriander 1/4 tsp ground black pepper 1 tbsp olive oil 1 x 180g fresh salmon fillet SERVES 1 Mix the spices together in a bowl and add the olive oil. Stir well to combine. Spoon onto the salmon and turn to coat in the marinade. Refrigerate for 1 hour minimum (ideally overnight). Preheat oven to 180 C/350 F. Line an oven tray with a large sheet of foil. Place the salmon on the foil and wrap loosely in a parcel. Cook for 25-30 minutes, until the salmon is cooked throughout (the flesh will be a pale pink colour when cooked). Serve with salad or steamed vegetables and a wedge of lemon. and refrigerate for up to 3 days. 509 Calories 5g Carbs 39g Protein 37g Fat 40
Lamb dhansak 1 tsp ghee or coconut oil 1 large onion, finely chopped 3 cloves garlic, finely chopped 1 inch piece fresh ginger, finely chopped 1 tsp dried red chillies, finely chopped or use 1 tsp chilli powder 150g cooked lamb leg, diced 200g tinned chopped tomatoes 500ml boiling water seeds of 5 green cardamom pods, ground 1 tsp ground cumin 1 tsp ground coriander 1/2 tsp ground turmeric 150g red split lentils (pre-soaked for 10 minutes) 15g honey 2 tbsps white vinegar 40g per person basmati rice 1/2 tsp sea salt SERVES 3 Melt the ghee/oil in a large saucepan. Add the onion and sauté for 5 minutes until soft. Add the ginger, garlic and dried chillies/chilli powder to the saucepan. Cook for 2 minutes, stirring occasionally. Add the lamb, chopped tomatoes and half of the boiling water and stir. Add the cardamom, coriander, cumin and turmeric to the saucepan and stir. Add the lentils and remaining water, ensuring all of the ingredients are covered. You may need to add more water during the remaining cooking process as the lentils will absorb a lot of water. Bring to a simmer and add the honey and vinegar, stirring well. Place a lid on the pan and simmer gently for 20 minutes. Check and stir occasionally, adding more boiling water if required. You can cook it for longer if you want the lentils to break down more and give a creamier texture. Meanwhile, bring a saucepan of water to the boil. Add the rice, stir once and simmer gently until cooked. Drain. Add the salt, stir well and serve. and refrigerate for up to 4 days or freeze on same day. 473 Calories 73g Carbs 30g Protein 7g Fat 41
Ultra quick & creamy courgette chicken 1 tsp ghee or coconut oil 2 spring onions, sliced 80g courgette, sliced 40g button mushrooms, halved 200g fresh chicken breast, diced 50ml chicken stock pinch of sea salt (optional as the stock might add enough saltiness) pinch of ground black pepper 1/2 tsp garlic powder 40g soft cream cheese (use dairy free if preferred) SERVES 1 Melt the ghee / coconut oil in a frying pan over a medium heat. Add the spring onions and courgette and sauté gently for 2-3 minutes, stirring. Add the mushrooms and sauté for 2-3 minutes, stirring until soft. Remove all of the vegetables from the pan and set aside. Add the chicken to the pan and cook for 2-3 minutes, turning to brown on all sides. Add the stock, stir well and cover. Cook for 2-3 minutes. Return the vegetables back to the pan and add the salt (if using), pepper and garlic powder. Stir well and cook for 2-3 minutes. Add the cream cheese and stir well until the cheese has softened. Cook for 2 minutes. Serve. and refrigerate for up to 3 days or freeze on same day. Serving suggestion: Serve with steamed rice and vegetables. 472 Calories 12g Carbs 61g Protein 20g Fat 42
Asian inspired quick beef noodles grated zest and juice of 1 lime 1 small handful fresh basil leaves, roughly chopped 1 small handful fresh mint leaves, roughly chopped 1 tbsp fish sauce (nam pla) 1 tbsp soy sauce 1 inch piece fresh ginger, grated 1 tsp honey 60g (dry weight) vermicelli, or use noodles of your choice 1 tsp extra virgin olive oil 350g lean stir fry beef strips 2 spring onions, finely sliced 8-10 small asparagus spears 1/2-1 red chilli, finely sliced 100g sugar snaps to garnish: 1 tsp unsalted peanuts (optional) 1/2 tsp sesame seeds In a bowl, mix the lime juice and zest, mint, basil, ginger, fish sauce, soy sauce and honey. Bring a small saucepan of water to the boil. Add the vermicelli, stir well and cook for 2-3 minutes until tender. Drain. Melt the oil in a frying pan over a high heat. Add the beef and cook for 2-3 minutes, stirring to brown all over. Transfer beef to a plate and set aside. Reduce heat to medium. Add the spring onions, asparagus, red chilli and sugar snaps to the frying pan. Sauté for 3 minutes, stirring. Add the sauce to the frying pan and stir well. Cook for 2-3 minutes, stirring occasionally. Add the vermicelli to the frying pan and stir. Transfer the contents of the pan to serving bowls. Top with peanuts (if using) and a sprinkle of sesame seeds. Serve. and refrigerate for up to 2 days. SERVES 2 456 Calories 41g Carbs 46g Protein 12g Fat 43
Pan fried trout in a creamy tarragon sauce 1 tsp extra virgin olive oil 1 handful curly kale 1 x 150g fresh trout fillet handful of sugar snaps handful of asparagus spears 50g frozen peas juice of 1 lemon 1/2 tsp mustard seeds few sprigs of fresh tarragon, chopped 1-2 tsps nutritional yeast (or use soft cream cheese) 3/4 tsp garlic powder pinch of sea salt pinch of ground black pepper 50g Greek yoghurt lemon wedge, to garnish SERVES 1 Melt the oil in a frying pan over a medium heat. Add the kale and fry gently for 4-5 minutes, until crispy. Remove from pan and set aside. Increase heat to high and place the trout in the frying pan, skin side down. Fry for 5-6 minutes, until skin is crispy. Turn and cook for 2-3 minutes, until the trout is thoroughly cooked. Remove from pan and set aside. Reduce heat to low. Add the mustard seeds and roast gently for 1 minute, stirring. Remove frying pan from heat. Steam the sugar snaps and asparagus for 3-4 minutes, until tender. Bring a small saucepan of water to the boil and add the peas. Cook for 1-2 minutes. Drain. Place a small saucepan over a medium heat and add 50ml of boiling water. Add half of the lemon juice, the mustard seeds, tarragon, garlic powder, nutritional yeast, salt, pepper and yoghurt. Stir continuously for 1-2 minutes, until thoroughly heated. Place the cooked greens on a plate. Add the trout and squeeze over the remaining lemon juice. Spoon the tarragon sauce over the trout and greens. Serve garnished with a wedge of lemon. Consume immediately. 355 Calories 31g Carbs 33g Protein 11g Fat 44
Stuffed aubergine 20g red lentils, rinsed 1 large aubergine, sliced in half lengthways through the stalk. 1 tsp extra virgin olive oil 1 small red onion, finely chopped 1/2 a red bell-pepper, diced 1 celery stick, finely chopped 150g pork mince (optional) 1-2 cloves of garlic, finely chopped 1 tsp ground cumin 1 tsp dried thyme 20g raisins salt and pepper to season 2 tsps olive oil a sprinkle of flaked almonds SERVES 2 Preheat oven to 180ºC/350 F. Line an ovenproof dish with foil. Place the lentils in a small saucepan and cover with boiling water. Simmer for 15-20 minutes until cooked. Drain and rinse thoroughly. Bring a pan of water to a gentle simmer. Add the aubergine and cover. Cook for 6-8 minutes until tender. Remove from water and place on kitchen paper to remove excess water. Scrape out the aubergine flesh with a spoon, taking care not to pierce the skin. Chop the flesh and place in a large bowl. Place the aubergine skins in the ovenproof dish. Heat the oil in a frying pan over medium heat and add the onion. Sauté gently for 3-4 minutes until soft. Add the pepper and celery and cook for 2-3 minutes, stirring until soft. Add the pork (if using) and cook for 4-5 minutes, stirring. Add the garlic and sauté gently for 2-3 minutes. Stir in the cumin and thyme and cook for 1 minute. Remove pan from heat. Transfer mixture to the bowl containing the aubergine flesh. Add the raisins and lentils and season with salt and pepper. Stir well. Stuff the aubergine skins with the mixture. Oven cook for 15-20 minutes until golden. Drizzle the olive oil finely over the aubergines, sprinkle over the flaked almonds and serve. and refrigerate for up to 1 day. 288 Calories 24g Carbs 21g Protein 12g Fat 45
Oriental beef satay 1 tsp extra virgin olive oil 300g minute beef steaks, cut into strips 1 orange or red bell-pepper, cut into slices 4 ripe salad tomatoes, chopped 30g closed cup mushrooms, sliced 5 spring onions, finely sliced 3 cloves garlic, finely chopped 1 tbsp soy sauce pinch of sea salt pinch of ground black pepper 120g Savoy cabbage, shredded 30g smooth or crunchy peanut butter SERVES 2 Melt the oil in a large frying pan over a medium heat. Add the beef strips and cook for 2-3 minutes, each side. Remove from pan and set aside. Add the bell-pepper and sauté gently for 3-4 minutes, stirring, until soft. Add the tomatoes and mushrooms and sauté gently for 2-3 minutes, stirring, until soft. Add the spring onions, and sauté gently for 2-3 minutes, stirring, until soft. Add the garlic, reduce heat to low and fry gently for 2-3 minutes, stirring. Return the beef to the pan and increase heat to medium. Add the salt, pepper, soy sauce and cabbage. Stir well and cook for 3-4 minutes, until the cabbage is tender. Reduce heat to low and add the peanut butter. Cook for 2-3 minutes, stirring. Serve. Store any leftover sauce in an airtight container and refrigerate for up to 3 days or freeze on same day. 351 Calories 14g Carbs 40g Protein 15g Fat 46
Piri-piri chicken 2 tsps extra virgin olive oil 1 small red onion, finely chopped 3 cloves fresh garlic, finely chopped 375g fresh chicken breast, diced 1/2 tsp garlic powder pinch of sea salt pinch of ground black pepper 1 tsp piri-piri seasoning 200g chopped tinned tomatoes SERVES 2 Melt the oil in a large saucepan over a medium heat. Add the onion and sauté for 3-4 minutes, stirring occasionally. Add the garlic and sauté for 2 minutes, stirring. Add the chicken and spices and stir well to coat. Cook for 4 minutes, stirring occasionally to seal the meat. Add the tomatoes and a splash of cold water. Stir well, cover and cook for 10 minutes until the chicken is thoroughly cooked. Serve. Store any leftover sauce in an airtight container and refrigerate for up to 3 days or freeze on same day. Serving suggestion: Serve on a bed of steamed rice or with steamed fresh vegetables. 283 Calories 8g Carbs 47g Protein 7g Fat 47
Sirloin steak in a creamy mushroom sauce 1 tsp extra virgin olive oil handful of closed cup mushrooms, sliced 30g soft cream cheese (use dairy free if preferred) 40g plain yoghurt (use dairy free if preferred) 30ml chicken or vegetable stock 1/2 tsp garlic powder pinch of ground black pepper 1 x 275g sirloin steak SERVES 1 Melt half of the oil in a large frying pan over a medium heat. Add the mushrooms and sauté for 3-4 minutes, stirring until soft. Transfer mushrooms to a saucepan. Reduce heat to low. Add the yoghurt, cream cheese, stock, garlic powder and pepper. Stir well and heat through for 2 minutes, stirring occasionally. Remove from heat and set aside. Melt the remaining oil in the frying pan. Add the steak and cook for 2-3 minutes each side (rare), 4-5 minutes each side (medium) or 6-8 minutes each side (well done). Place the steak on a plate to rest for 1-2 minutes. Meanwhile, place the saucepan containing the mushroom sauce over a medium heat. Heat through for 1 minute, stirring. Serve the steak with the sauce. Consume immediately. Serving suggestion: Accompany with steamed vegetables. 477 Calories 5g Carbs 67g Protein 21g Fat 48
Chicken salsa 600g fresh chicken thighs and drumsticks for the marinade: 2 tsps ground cumin 2 tsps dried oregano pinch of sea salt pinch of ground black pepper 1 tbsp olive oil 1 tbsp cold water juice of 1/2 a lemon or lime for the salsa: 4 ripe tomatoes, finely chopped juice of 1/2 a lime pinch of sea salt pinch of ground black pepper pinch of red chilli flakes (optional) 1 tbsp olive oil small red onion, finely chopped small handful of fresh parsley, finely chopped small handful fresh coriander, finely chopped Mix together the marinade ingredients in a large bowl. Add the chicken and stir well to coat in the marinade. Refrigerate for 2 hours or more. Mix the salsa ingredients in a bowl. Cover and refrigerate until chilled. Preheat oven to 200 C/400 F. Transfer the chicken and marinade to an ovenproof dish. Cook for 45 minutes, or until the chicken is thoroughly cooked. Serve the chicken topped with spoonfuls of salsa. Remove and discard chicken skin before serving. Store any leftover salsa and chicken in separate airtight containers and refrigerate for up to 3 days. Serving suggestion: Serve on a bed of steamed rice. SERVES 2 460 Calories 13g Carbs 48g Protein 24g Fat 49
Sweet potato shepherd s pie 1 tsp extra virgin olive oil 1 medium white onion, chopped 1 carrot, diced 500g 10% fat minced lamb 2 cloves fresh garlic, finely chopped 3-4 thyme sprigs 200g chopped tinned tomatoes 1 tbsp tomato purée 1 tsp Worcestershire sauce good pinch of salt and pepper 300ml hot vegetable stock for the topping: 750g sweet potatoes, peeled and roughly chopped 1 tbsp crème fraîche 1 tbsp semi-skimmed milk 11/2 tbsps olive oil SERVES 4 Stir in the tinned tomatoes, Worcestershire sauce, tomato purée, salt, pepper and stock. Cover and simmer gently for 30 minutes. Place the potatoes in a pan and cover with water. Bring to a boil then reduce to a simmer. Cook for 5 minutes, or until the potatoes are soft. Remove from water and drain. Empty the water from the pan and return the potatoes to the pan. Add the crème fraîche and milk and mash well. Preheat oven to 180 C/350 F. Remove excess oil from the lamb sauce with a spoon and discard. Transfer the sauce to a large ovenproof dish. Top with the creamy potato mixture, ensuring the sauce is covered thoroughly. Fluff up the potato with a fork. Lightly drizzle with olive oil. Bake for 25-30 minutes, or until the topping is golden and crispy. Serve. and refrigerate for up to 3 days or freeze on same day. Place the oil in a large saucepan and melt over a medium heat. Add the onion and carrot and sauté gently for 3-4 minutes, stirring occasionally, until soft. Add the mince and cook for 4-5 minutes, stirring occasionally, until browned all over. Add the garlic and thyme and cook for one minute, stirring to prevent burning. 540 Calories 46g Carbs 26g Protein 28g Fat 50
Fish masala 1 tsp extra virgin olive oil 1 white onion, finely chopped 2 garlic cloves, finely chopped 10g fresh ginger, finely chopped 1/2 a yellow bell-pepper, chopped 2 green chillis, finely chopped 200g chopped tinned tomatoes 50ml boiled water 2 tsps fish masala spice mix pinch of sea salt 3 x cooked haddock fillets (approximately 120g each) 60g Greek yoghurt (use dairy free yoghurt if preferred) 1 tsp nutritional yeast (optional) small handful fresh coriander, finely chopped SERVES 2 Melt the oil in a large saucepan over a medium heat. Add the onion and sauté for 3-4 minutes, until soft. Add the garlic, ginger, bell-pepper and green chillis and gently fry for 3 minutes. Add the chopped tomatoes, boiled water, fish masala spice mix and salt and stir well. Add the haddock and stir gently (try not to break the fish up too much). Simmer for around 5 minutes until the haddock is heated throughout. Stir in the yoghurt and nutritional yeast (if using) and remove from heat. Add the chopped coriander and serve. and refrigerate for up to 3 days. 329 Calories 17g Carbs 54g Protein 5g Fat 51
Sri Lankan lentil dhal 2 tsps ghee or organic butter 1 tsp black mustard seeds (optional) 12 curry leaves 2 small cinnamon sticks 1 red onion, sliced 2 cloves garlic, finely sliced 1 tsp turmeric 11/2 tsps unroasted curry powder 1 tsp chilli powder 150g red lentils 100ml cold water 200ml coconut milk 1 tsp sea salt SERVES 3 Heat the ghee or butter in a large saucepan over a medium heat. Add the mustard seeds (if using), cinnamon sticks and curry leaves. Cook, stirring, for 30 seconds. Add the onion and sauté for 1-2 minutes, until soft. Add the garlic and sauté, stirring, for 1 minute. Stir in the spices and lentils and add the water. Bring to a boil, then reduce to a simmer. Cook for 20 minutes, or until the lentils are cooked, adding more water during cooking time, if the mixture becomes too dry. Stir in the coconut milk and salt and cook for 1 minute. Serve. for up to 3 days or freeze on the same day. Serving suggestion: Serve with steamed rice, or as a side dish with a curry 335 Calories 37g Carbs 13g Protein 15g Fat 52
Bolognaise stuffed peppers 1 tsp butter, ghee or coconut oil 1 small white onion, finely chopped half a small carrot, finely chopped 2 sticks celery, finely chopped 200g extra lean beef mince 30g mushrooms, sliced 2 garlic cloves, finely chopped sprig of fresh basil, finely chopped 1 salad tomato, chopped 3 tbsps tomato purée pinch of salt pinch of black pepper 1 tsp Italian seasoning 4 bell-peppers, (any colour) cores and seeds removed 30g grated cheddar cheese (use dairy free if preferred) SERVES 4 Preheat oven to 180 C / 350 F. Melt the butter or oil in a large frying pan over a medium heat. Add the onion, carrot and celery and sauté for 3-4 minutes, until soft. Add the mince and cook for 3-4 minutes, stirring. Add the mushrooms and cook for 3 minutes, until soft. Add the garlic and basil and cook, stirring for 2 minutes. Add the salad tomato, purée, salt and pepper and Italian seasoning and cook stirring for 4 minutes. Place the four peppers in an ovenproof dish. Fill each pepper with mince. Cover loosely with foil and bake for 25 minutes. Remove the foil and sprinkle on the cheese. Return to the oven uncovered for 10 minutes. Serve. and refrigerate for up to 2 days. 186 Calories 18g Carbs 15g Protein 6g Fat 53
Crispy chicken 80g plain flour (use gluten free if preferred) 2 eggs 6 pieces of chicken (use a mix of drumsticks and thighs), skin on 1 tbsp ghee or organic coconut oil for the spice mix: 2 tsps paprika 1/2 tsp cayenne pepper 11/2 tsps ground cumin sea salt and black pepper to taste 1 tsp dried thyme 1 tsp dried oregano MAKES 6 CHICKEN PIECES Preheat oven to 180 C/350 F and line a baking tray with foil. Mix the flour and spice mix ingredients in a bowl. In a second bowl, beat the eggs. Dip the chicken pieces in the egg, then coat in the flour mixture and place on the baking tray. Gently melt the ghee/oil and drizzle over the chicken pieces. Bake for 45 minutes, turning halfway. Ensure chicken is thoroughly cooked before serving. and refrigerate for up to 3 days. PER PIECE: 234 Calories 11g Carbs 25g Protein 10g Fat 54
Cauliflower & broccoli curry 4 cardamom pods 1 tsp fenugreek seeds 1 tsp ghee or organic butter 1 small white onion, chopped 1/2 tsp coriander powder 1 tsp garam masala 10-15 curry leaves 1 tsp turmeric pinch of sea salt flakes 60ml fresh vegetable of chicken stock (or use 1 organic stock cube) 200g cauliflower, cut into florets 200g broccoli, cut into florets SERVES 2 Place a large saucepan over a medium heat. Add the cardamom pods and fenugreek seeds and roast for 30 seconds, stirring frequently. Add the ghee / butter and stir until melted. Add the onion and sauté for 4 minutes, stirring frequently. Add the spices and salt and stir well. Add the stock and bring to the boil. Add the cauliflower and broccoli and reduce to a gentle simmer. Cover and cook for 15 minutes. and refrigerate for up to 3 days or freeze on same day. 152 Calories 20g Carbs 9g Protein 4g Fat 55
Grilled fish with capers 1 tsp organic butter or coconut oil 1/2 tsp melted butter 350g sea bream (or a similar meaty fish, like halibut), skin removed 2 courgettes, sliced thinly juice and grated zest of 1 lemon 2 tsps capers 4 spring onions, sliced finely salt and pepper wedges of lemon to serve SERVES 2 Serving suggestion: Delicious with oven baked sweet potato wedges Melt the butter / coconut oil in a frying pan. Add the fish and cook over a medium-low heat for 20 minutes, turning halfway. When cooked, the flesh will be opaque and should flake easily. Meanwhile prepare a medium grill. Place the courgette strips on a foil lined tray. Brush the courgette lightly with a small amount of melted butter. Grill for 5 minutes, or until the courgettes turn a light brown. Turn over and grill on the other side. Add the lemon zest and lemon juice to the fish. Add the capers and spring onions. Season with salt and pepper and cook for one minute to heat through. Serve the fish with grilled courgettes and a wedge of lemon. Consume immediately. 227 Calories 6g Carbs 35g Protein 7g Fat 56
Lamb pie 2 tsps organic butter or coconut oil 1 white onion, peeled and chopped small sprig fresh rosemary, cut into small pieces 2 small carrots, peeled and sliced 500g lean lamb mince 2 tsps gluten free plain flour 300ml fresh lamb or vegetable stock (or make with 1 organic stock cube) salt and pepper to season 175g gluten free plain flour pinch of salt 70g organic butter 2 small eggs 30ml cold water SERVES 6 Preheat oven to 200 C / 400 F. Melt the oil / butter in a large saucepan over a medium heat. Add the onion, rosemary and carrots and sauté for 5 minutes, stirring. Add the lamb mince and cook for 4-5 minutes, stirring. Stir in the flour. Add the stock and season with salt and pepper. Bring to the boil then reduce to a simmer. Cook for 10 minutes. Put the plain flour, salt and butter in a bowl. Using your hands, mix thoroughly until the mixture resembles breadcrumbs. Add one egg and the cold water and mix into a soft dough. Pour the mince into a rectangle ovenproof dish (approximately 9 x 7 inch). Flour a surface and turn out the dough. Roll gently into a rectangle, to a size and shape that will cover the dish. Wet the top edges of the dish with water. Lift the pastry onto the rolling pin and cover the dish. Trim the pastry edges with a knife and gently crimp with your fingers. Beat the remaining egg and gently brush the pastry. Using a sharp knife, make a small incision in the centre of the pastry to allow steam to escape. Oven cook for 35 minutes or until the pastry is golden. Once cooled, store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on the same day. 412 Calories 29g Carbs 20g Protein 24g Fat 57
Chicken biryani 2 tsps ghee or organic coconut oil 1 small red onion, finely chopped 5 garlic cloves, finely chopped 1 thumb sized piece fresh ginger, finely chopped 3-5 green chillis, finely chopped handful baby tomatoes, halved 700g fresh chicken breast, diced 250ml fresh chicken stock (or use one organic stock cube) 2 tbsps tomato purée salt to season 2-3 tsps medium curry powder 200g basmati rice or grated cauliflower juice of 1 lemon or lime SERVES 4 Melt the ghee / coconut oil in a large saucepan over a medium heat. Add the onion and gently sauté for 3-4 minutes, stirring. Add the garlic and ginger and sauté for 2-3 minutes, stirring. Add the chillis and baby tomatoes and sauté for 1 minute, stirring. Add the chicken and cook for 3-4 minutes, stirring. Add the stock and bring to the boil then reduce to a simmer. Add the tomato purée, salt, curry powder and rice / cauliflower. Stir well. Cover and simmer gently for around 15-20 minutes until rice is cooked through, checking regularly. Add more stock or boiling water if the mixture becomes dry. Add the lemon / lime juice, stir and cook for 1 minute. and refrigerate for up to 4 days or freeze on the same day. 433 Calories 47g Carbs 50g Protein 5g Fat 58
Sri Lankan fish curry 400ml cold water 4 cloves garlic, sliced finely 4 small red onions, sliced finely 10 curry leaves 1 tsp chilli powder 1 large gamboche (optional) 1 tsp sea salt flakes 1/2 tsp fenugreek seeds 400g white fish fillets (fresh or frozen) pinch of saffron 1 tsp unroasted curry powder 3-4 green chilli peppers, sliced finely 200ml coconut milk juice of half a lime SERVES 2 In a large saucepan, bring the water to the boil, then reduce to a simmer. Add the garlic, onions, curry leaves, chilli powder, gamboche, salt, fenugreek seeds, fish, saffron, unroasted curry powder and chilli peppers. Cook for 15 minutes, stirring occasionally. Add the coconut milk and cook for 2 minutes, stirring frequently. Stir in the lime juice. and refrigerate for up to 4 days or freeze on the same day. 451 Calories 31g Carbs 39g Protein 19g Fat 59
Low carb ragu 1 tsp ghee or organic coconut oil half a medium sized red onion, finely chopped 200g lean steak mince 1-2 cloves of garlic, finely chopped 1 large red chilli, sliced 3-4 closed cup mushrooms, sliced 1 tbsp tomato purée 9 baby tomatoes 3/4 tsp Italian seasoning pinch of salt and pepper 1 courgette, spiralized or cut into long thin strips SERVES 1 Melt the ghee / oil in a large saucepan over a medium heat. Add the onion and sauté for 2-3 minutes. Add the steak mince and cook for 4-5 minutes, stirring. Add the chilli and garlic and sauté for 1-2 minutes. Add the mushrooms and sauté for 3-4 minutes, stirring. Add the tomato purée, tomatoes and seasoning. Cook for 5 minutes. Meanwhile, bring a small saucepan of water to the boil. Add the courgette, reduce to a simmer and cook for 2-3 minutes, until tender. Serve. Store any leftover sauce in an airtight container and refrigerate for 3 days or freeze on the same day. 370 Calories 14g Carbs 47g Protein 14g Fat 60