!"#$%&'() www.bodyrescue.net!
!"#$%&'() Christianne Wolff Managing Director Body Rescue *+%!"#$% I have written this diet so the meals are really quick, easy to *,)-(+ Breakfast Stir fry bananas, 1 handful cashew nuts and raisins in teaspoon of coconut oil and add to unlimited plain low fat yogurt, top with tbsp of milled flaxseed and tbsp agave nectar. Lunch Grilled Veg with salsa and potato Supper Spaghetti Snack on fruit and one handful of seeds, nuts and dried fruit. 1 nakd bar JUICE OF THE DAY- 3 carrots, 3 strawberries, 1 passion fruit, ½ red cabbage../#0-(+ Breakfast Plain low fat yogurt, fruit, 1 handful milled flaxseed Lunch Fish pie Supper Thai prawn soup Snack 1 nakd bar or nuts and seeds plus fruit. JUICE OF THE DAY- carrot, apple and ginger 1#-)#0-(+ Breakfast Banana omelette (see recipe) Lunch Jacket potato and smoked salmon and salad Supper Couscous and Mediterranean veg, handful of grated cheese. Snack 1 nakd bar plus fruit and handful of dried fruit JUICE OF THE DAY- grape juice.2/30-(+ Breakfast Yogurt, fruit and 1 handful of milled flaxseed Lunch Prawn and mango salad Supper Chilli butternut squash snack 1 nakd bar and fruit JUICE OF THE DAY- 1 orange, 1 apple, 1 carrot, 1 grapefruit and 1 pear 43"-(+ Breakfast Porridge 60g), yoghurt and fruit Lunch Jacket potato and ½ can of baked beans. Handful of grated cheese and tbs olive oil. Supper Tuna frittata Snack 1 nakd bar and fruit JUICE OF THE DAY- carrot, apple and ginger 5($/3-(+ Breakfast Porridge 60g and yogurt and fruit Lunch Tomato and bruschetta Supper Creamy dahl Snack 1 nakd bar and fruit JUICE OF THE DAY- grape juice 5/)-(+ Breakfast Banana omelette Lunch Steamed coconut salmon Supper Vegetable balti and prawn curry Snack fruit. JUICE OF THE DAY- 1 orange, 1 apple, 1 carrot, 1 grapefruit and 1 pear www.bodyrescue.net "
!"#$%&'()%3#;":#0%<%*,)-(+ 63"''#-%7#8%9"$2%0('0(%% ()-%:,$($,% 5:(82#$$"%9"$2%;,/38#$$#% ()-%;2#33+%$,=($,%0(/;# 1 red pepper 1 yellow pepper 2 red onions 3 courgettes 12 cherry tomatoes olive oil 2 garlic cloves ½ tsp crushed dried red chilli flakes 1tbsp rosemary leaves, finely chopped 1tbsp thyme leaves For the herb salsa 3 tbsp flat leaf parsley 2 tbsp snipped chives 1 garlic clove 1 lemon 150ml water 1 tbsp very low fat natural fromage frais salt and pepper TO GARNISH rosemary sprigs 1 First make the salsa. Place all the ingredients in a food processor and blend until fairly smooth, season and set aside. 2 Halve core and deseed the peppers and cut into bite sized chunks. Cut the red onion into thin wedges. Thickly slice the courgettes. Put the vegetables and cherry tomatoes in a large bowl and lightly spray with oil. Add the garlic and chilli flakes, rosemary and thyme. Season and toss to mix. Preheat the grill. 3 Spread the vegetables in a single layer on a foil-lined grill rack and grill under a high heat for 8-10 mins, turning often, until they are just tender and slightly charred. 4 To serve, divide the vegetables between 4 serving plates and drizzle over the herb salsa. Garnish with rosemary sprigs 200g/7oz cherry tomatoes 1 courgette trimmed 350g/12oz dried spaghetti 1 tbsp olive oil 1 garlic clove, peeled and crushed 1 bunch basil 2 tbsp very low fat fromage frais 6 spring onions, finely sliced Salt and black pepper TO GARNISH basil 1 Finely chop half of the tomatoes, cut the rest in half and reserve. Coarsely great the courgette, squeeze out the excess liquid, then set aside. 2 Add the spaghetti to the pan of boiling salted water and cook according to the instructions. 4 In the meantime roughly chop the basil and place in a bowl with the fromage frais, spring onions and chopped tomatoes. Stir to the mix and add to the frying pan. Season. 5 Drain the cooked spaghetti and divided between 4 warmed bowls. Spoon over the courgette and tomato sauce, garnish with basil and serve at once. www.bodyrescue.net #
!"#$%&'()%3#;":#0%<%./#0-(+ 4"02%:"#.2("%&3(9)%0,/: 500g floury potatoes, cut into chunks 1 medium swede (weighing about 600g/1lb 5oz), cut into chunks 200g tub low-fat soft cheese with garlic and herbs 150ml vegetable stock 4 tsp cornflour, blended with 2 tbsp cold water 650g skinless, boneless cod, cut into large chunks 100g cooked peeled prawns 1 tsp chopped fresh parsley 1 Cook the potatoes and swede in boiling water until tender (about 20 minutes). 2 Preheat the oven to 190C/ gas 5/fan 170C. While the potatoes and swede cook, put the soft cheese and stock into a large saucepan and heat gently, stirring with a wooden spoon, until blended and smooth. 3 Now add the blended cornflour and cook until thick. 4 Stir the fish into the sauce with the prawns and parsley. Season with some pepper. 5 Tip the mixture into a 1.5 litre/2 pint baking dish. Drain the potatoes and swede, mash them well and season with black pepper. Spoon the mash over the fish to cover it completely. Bake for 25-30 minutes until piping hot, then transfer to a hot grill for a few minutes to brown the top. Serve with frozen peas or sweetcorn. MAKING IT BUDGET For an economical version, add frozen peas and sliced mushrooms to the sauce instead of the prawns. MAKING IT SPECIAL Make a really special version by using salmon instead of cod and frozen seafood cocktail. 6 spring onions, finely shredded 2 fresh lemongrass stalks, very finely shredded 1 garlic clove, peeled and crushed ¼ tsp finely grated fresh root ginger 1 red chilli, deseeded and finely sliced 900ml/1 ½pts of stock 60g/2oz shiitake mushrooms 60g/2oz mangetout 200g/7oz raw tiger prawns, peeled and deveined 1tbsp dark soya sauce 2 tbsp chopped coriander leaves 1 Place the spring onions, lemongrass, garlic, ginger, chilli and stock in a large saucepan, cover and bring to the boil. 2 Slice the mushrooms and mangetout thinly and add to the saucepan. Cool briskly for 3-4 mins, then add the prawns and soya sauce. Cook for a further 2-3 mins until the prawns turn pink. Take off the heat. 3 Stir in the coriander and serve straight away. www.bodyrescue.net $
!"#$%&'()%3#;":#0%<%1#-)#0-(+?,/0;,/0%()-% =#-"$#33()#()%@#8 >()()(%,=#'#$$# olive oil 1 large red pepper, halved, cored and deseeded 1 yellow pepper, halved, cored and deseeded 6 baby courgettes, halved 2 red onions, peeled and quartered 4 large mushrooms, thickly sliced 8-10 medium tomatoes on the vine 3 tbsp chopped rosemary leaves 250g/9oz couscous 450ml/1pint boiling hot veg stock or water 2 garlic cloves, peeled and finely grated 3 tbsp chopped flat leaf parsley 100g/3½oz capers or caper berries salt and pepper 1 Preheat oven 200C/ gas 6/fan 180C. Spray large non-stick roasting tin with fry light or olive oil. Cut the peppers into bite sized chunks and place in the roasting tin, with the courgettes, onions, mushrooms and tomatoes. Sprinkle with the rosemary and roast in the oven for 15 mins. 2 Meanwhile, put the couscous in a large, heatproof bowl and pour over the hot stock or water. Cover the bowl with cling film and leave to stand for 10-12 mins until all the liquid is absorbed. 3 Mix the garlic and lemon together in a bowl. Fluff up the couscous with a fork and toss with the roasted veg. Add the garlic and lemon, chopped herbs and capers. Season and toss. 2 large bananas 4 eggs 1 large pinch of cinnamon 1 Take the bananas and mash them well in a bowl with a fork. 2 Place the cinnamon in the mashed banana and mix well. 3 Add the eggs and whisk well. 4 Cook on a pan, serve, enjoy! www.bodyrescue.net %
!"#$%&'()%3#;":#0%<%.2/30-(+ &3(9)%()-%% =()8,%0('(-?2"''"%A/$$#3)/$% 0B/(02%3"0,$$, cooked, peeled prawns - preferably large ones 1 large ripe mango, diced 4 tbsp vegetable oil 4 shallots, finely sliced chopped mint leaves chopped coriander leaves 100g toasted chopped cashews (unsalted) Dressing 125ml rice vinegar crushed clove of garlic 1 small dried red chilli, crushed juice of a large lime fish sauce to taste 1 Bring the vinegar to the boil. Remove from the heat, add garlic and chilli and leave to cool. 2 Add lime juice, and a few drops of fish sauce to taste. 3 Fry shallots in oil until brown and crispy, being careful not to let them burn. Drain on kitchen paper and reserve the oil. Leave to cool. The recipe so far can be made in advance. 4 Then, just before you re ready to serve, combine the prawns, mango and herbs and toss with a drizzle of the oil and a good lashing of the dressing. 900ml/1½pints vegetable stock 1 finely chopped red onion 2 finely chopped cloves of garlic 1 deseeded and finely sliced red chilli 255g/9oz of arborio or risotto rice 140g/5oz chopped butternut squash 3 tbsp flat leaf parsley 30g/1oz parmesan 1 Bring the stock to the boil in a saucepan. 2 Meanwhile, spray a large non-stick frying pan or saucepan with fry light. 3 Add red onion, garlic and 1 chilli, and cook gently for 2-3 minutes, stirring occasionally. 5 Put into small serving dishes and scatter the cashews and shallots over the top. www.bodyrescue.net &
!"#$%&'()%3#;":#0%<%43"-(+./)(%43"$$($( 2 (195g) cans tuna in vegetable oil, drained, flaked 400g cannellini beans, rinsed, well-drained 1 cup pecorino cheese, grated baby spinach leaves 1 tsp dried oregano 8 eggs, lightly beaten 2½ tbsp olive oil salt, to taste fresh ground pepper, to taste 1 Combine tuna, beans, pecorino, baby spinach leaves and oregano in a large bowl, add the eggs, season to taste with salt and freshly ground pepper, and mix well, using a fork. 2 Heat the oil in a large, heavy-based, non-stick pan over a medium-high heat. Add the egg mixture and cook for 2-3 minutes until it is setting around the edges. Using a spatula or egg slide, slightly lift around the edges to allow some of the uncooked mixture to run under the sides. Cook for another 2-3 minutes or until it is set around the edges but still soft in the middle. 3 Invert the frittata onto a plate, and slide back into the pan for another 3 minutes or until almost cooked in the middle. Remove from the heat and allow the frittata to stand for 5 minutes in the pan. 4 Serve with warm crispy rolls and salad greens. www.bodyrescue.net '
!"#$%&'()%3#;":#0%<%5($/3-(+.,=($,%% ()-%A3/02#$$(% 6 or 7 ripe plum tomatoes (about 1½ lbs) 2 cloves garlic, minced 1 tbsp extra virgin olive oil 1 tsp balsamic vinegar 6-8 fresh basil leaves, chopped salt and freshly ground black pepper to taste 1 baguette french bread or similar italian bread ¼ cup olive oil 1 Prepare the tomatoes first. Parboil the tomatoes for one minute in boiling water that has just been removed from the burner. Drain. Using a sharp small knife, remove the skins of the tomatoes. (If the tomatoes are too hot, you can protect your finger tips by rubbing them with an ice cube between tomatoes.) Once the tomatoes are peeled, cut them in halves or quarters and remove the seeds and juice from their centres. Also cut out and discard the stem area. Why use plum tomatoes instead of regular tomatoes? The skins are much thicker and there are fewer seeds and less juice. 2 Make sure there is a top rack in place in your oven. Turn on the oven to 450 F 230C/gas 8/fan 210C to preheat. 3 While the oven is heating, chop up the tomatoes finely. Put tomatoes, garlic, 1 tbsp extra virgin olive oil, vinegar in a bowl and mix. Add the chopped basil. Add salt and pepper to taste. 4 Slice the baguette on a diagonal about ½ inch thick slices. Coat one side of each slice with olive oil using a pastry brush. Place on a cooking sheet, olive oil side down. You will want to toast them in the top rack in your oven, so you may need to do these in batches depending on the size of your oven. Once the oven has reached 450 F, place a tray of bread slices in the oven on the top rack. Toast for 5-6 minutes, until the bread just begins to turn golden brown. Alternatively, you can toast the bread without coating it in olive oil first. Toast on a griddle for 1 minute on each side. Take a sharp knife and score each slice 3 times. Rub some garlic in the slices and drizzle half a teaspoon of olive oil on each slice. This is the more traditional method of making bruschetta. 5 Align the bread on a serving platter, olive oil side up. Either place the tomato topping in a bowl separately with a spoon for people to serve themselves over the bread, or place some topping on each slice of bread and serve. If you top each slice with the tomatoes, do it right before serving or the bread may get soggy. Serves 6-10 as an appetizer. Or 3-4 for lunch (delicious served with cottage cheese on the side.) www.bodyrescue.net (
!"#$%&'()%3#;":#0%<%5($/3-(+?3#(=+%-(2' 350g/split red lentils 1tsp ground turmeric 2 large fresh green chillies, halved lengthways 1tbsp vegetable oil 1tsp brown mustard seeds 1tsp cumin seeds 2tsp garam masala 1tsp ground coriander 125mls (½ cup) water 1 large ripe tomato, chopped salt & ground black pepper, to taste ¼ cup chopped fresh coriander 1 Add the lentils, split peas, turmeric and chillies to a large saucepan of boiling water and boil, uncovered, for 30 minutes or until the lentils and peas are tender. Drain and place in a bowl. Mash roughly with a fork and set aside. Wash and dry the saucepan. 2 Heat the oil in the saucepan over medium heat and cook the mustard seeds and cumin seeds for 30 seconds or until the mustard seeds begin to pop. Add the garam masala and coriander and cook, stirring constantly, for 30 seconds or until aromatic. 3 Stir in the lentils and peas, water, and tomato. Season well with salt and pepper. Bring to the boil, reduce heat to low and simmer, partially covered, stirring often, for 4 minutes. Season with salt and pepper if needed. 4 Stir in the coriander and serve immediately. www.bodyrescue.net )
!"#$%&'()%3#;":#0%<%5/)-(+ 5$#(=#-%% ;,;,)/$%0('=,) 4 salmon fillets, each about 200g (7oz), skinned salt and freshly ground black pepper For the marinade: 2tbsp reduced fat coconut milk 2 green chillies, deseeded and finely diced 2tbsp chopped coriander leaves 2 garlic cloves, peeled and crushed 2tsp finely grated fresh root ginger juice of 1 lemon 100ml (3½ fl oz) hot water TO GARNISH lemon wedges coriander leaves 1 Line a steamer basket (that will hold the salmon in a single layer) with baking parchment. Make some tiny holes in the paper using a skewer, spacing them well apart. Rinse the salmon fillets and pat dry with kitchen paper. 2 Place all the marinade ingredients in a food processor and blend until fairly smooth. Transfer to a bowl. 3 Lay the salmon fillets in the lined steamer basket and spoon the marinade on top. Season with salt and pepper. Bring an 8cm/3in depth of water to the boil in the bottom of the steamer, then position the basket in the top. Cover and steam for 12-14 minutes or until the fish is just cooked through. 4 Carefully lift the fish from the steamer basket and place on warmed plates. Serve garnished with lemon wedges and coriander leaves. www.bodyrescue.net!*
!"#$%&'()%3#;":#0%<%5/)-(+ 7#8#$(A'#%A('$"%% ()-%:3(9)%;/33+% VEGETABLE BALTI 3 large carrots, peeled 200g (7oz) swede, peeled 1 onion, peeled and finely chopped 300g (10oz) green beans, trimmed and halved 1 red pepper, cored, deseeded and roughly chopped 300ml (½pt) vegetable stock 2 garlic cloves, peeled and grated 1tsp finely grated fresh root ginger 1tbsp medium curry powder 400g (14oz) can chopped tomatoes 200g (7oz) frozen peas salt and freshly ground black pepper 4tbsp chopped coriander leaves To serve coriander sprigs to garnish lemon or lime wedges very low fat natural yogurt 1 Cut the carrots and swede into bite-sized chunks and place in a large saucepan with the onion, green beans and red pepper. Add the stock, garlic, ginger and curry powder. Bring to the boil and cook over a medium heat for 8-10 minutes, stirring occasionally. 2 Stir in the chopped tomatoes, sweetener and frozen peas, season generously and bring back to the boil. Simmer, uncovered, for 5-6 minutes. 3 Let the balti stand for 5 minutes, then stir in the chopped coriander. Serve immediately, garnished with coriander sprigs. Accompany with very low fat natural yogurt, lemon or lime wedges, and steamed or boiled rice. PRAWN CURRY 2tbsp curry paste (I used Patak s Original Balti curry paste) 1 onion, finely sliced 200g large raw or cooked prawns, defrosted if frozen 400g can chopped tomatoes garlic large bunch coriander, leaves and stalks chopped 1 Drizzle some oil from the curry paste jar into a wok or large frying pan, gently heat, then add the onion. Sizzle over a low heat for 4 mins until the onion softens, then stir in the paste and cook for a few mins longer. Stir in the prawns and tomatoes, then bring to a simmer. If using raw prawns, 2 simmer until they have changed colour and are cooked through. Season, if you like, then add the coriander just before serving with boiled rice and naan bread. Buying prawns Look out for prawns labelled North Atlantic, as they ve undergone a much shorter journey than farmed prawns from the tropics. North Atlantic prawns also have a delicious, sweet flavour. Fragrant coconut curry Sizzle a couple of tbsp Thai green curry paste in a wok or frying pan for a few moments, then add the prawns and a 400g can reduced-fat coconut milk instead of the tomatoes. Bring to a simmer, then cook until the prawns are cooked through. Add the coriander just before serving. www.bodyrescue.net!!
52,::")8%'"0$ Vegetables and herbs and spices 1 can of baked beans 400g can chopped tomatoes with garlic 5 large carrots, peeled 3 tbsp chopped rosemary leaves 1tsp dried oregano ½tsp crushed dried red chilli flakes 1tbsp rosemary leaves, finely chopped Sauces olive oil 125ml rice vinegar fish sauce 1tbsp medium curry powder Fruit 100g/3½oz capers or caper berries 4 big bananas 1 lime 2 lemon 2 swedes, peeled 1tsbp thyme leaves 1tbsp dark soya sauce 2 orange 300g (10oz) green beans 10tbsp flat leaf parsley balsamic vinegar 4 apple 400g (14oz) can chopped tomatoes 200g (7oz) frozen peas 1 large ripe tomato 2 onions ½ red cabbage 4 courgettes 12 cherry tomatoes in olive oil 200g/7oz cherry tomatoes 16 garlic cloves 1 chopped butternut squash 12 spring onions 2 large red pepper 1 yellow pepper 6 baby courgettes 4 red onions, peeled and quartered 4 large mushrooms, thickly sliced 8-10 medium tomatoes on the vine 6 or 7 ripe plum tomatoes (about 1½ lbs) 4 red chillies vegetable stock 60g/2oz shiitake mushrooms 60g/2oz mangetout baby spinach leaves 2 fresh lemongrass stalks 2tbsp chives rosemary sprigs 2 bunch basil 1tsp chopped fresh parsley 12tbsp coriander leaves 1 large pinch of cinnamon 4 shallots finely sliced mint leaves 1tsp ground turmeric 2 large fresh green chillies 1tsp brown mustard seeds 1tsp cumin seeds 2tsp garam masala 1tsp ground coriander 2 ginger Dairy 1 tub of very low fat fromage frais 200g tub of low-fat soft cheese with garlic and herbs 12 eggs 1 cup pecorino cheese, grated 60g/2oz parmesan. reduced fat coconut milk 2 tubs of very low fat natural yogurt agave nectar Carbs spaghetti 500g floury potatoes 150ml vegetable stock 4tsp cornflour, blended with 2tbsp cold water 250g/9oz couscous 255g/9oz of arborio or risotto rice 1 baguette french bread or similar italian bread porridge oats jacket potato fish 650g skinless, boneless cod, cut into large chunks 100g cooked peeled prawns (fish pie) 200g/7oz raw tiger prawns, peeled (Thai prawn soup) 2 (195g) cans tuna in vegetable oil, drained, flaked 4 salmon fillets, each about 200g (7oz), skinned 200g large raw or cooked prawns (prawn curry) 8 Cooked, peeled prawns - preferably large ones (prawn and mango salad) 2 carrot 2 grapefruit 2 pear 1 bunch of grapes 3 strawberries, 1 passion fruit, 1 large ripe mango, Nuts and seeds and Beans and pulses 200g toasted chopped cashews (unsalted) 400g cannellini beans, rinsed, well-drained 350g split red lentils 1 bag of milled flaxseeds Other nakd bars www.bodyrescue.net!"