contentssummer+cookbook+2012.pdf · 2013. 7. 20. · 95 roasted tomato salsa 96 roasted red pepper...

2

Contents

4 Introduction

5 Conversion Tables

101 Meal Planner

SNACKS, SIDES & SOUPS BARBEQUE

8 Sweet Potato Crisps 36 Veggie Burgers

8 Sweet Potato Fries 37 Butterflied Prawns with Italian Dip

9 Sweet Potato Rosti 38 Salmon Fish Cakes

9 Garlic Pak Choi 39 Fish with Herb & Lemon Dressing

10 Onion Bhajees 40 Spiced Sardines

11 Vegetable Pakora 41 Blackened Sea Bass

12 Lettuce Burrito 42 Tuna with Tomato, Mint & Basil Sauce

13 Spicy Onion Rings 43 Tuna Kebabs

13 Beetroot Fritters 44 Ginger & Lime Mackerel

14 Fried Cherry Tomatoes 45 Tandoori Chicken Kebabs

14 Garlic Broccoli 46 Chicken Strips with Basil & Lime

15 Spiced Nuts & Seeds 47 Moroccan Chicken Kebabs

15 Rice & Peas 48 Chicken & Quinoa Burgers

16 Egg Muffins 49 Jerk Chicken

16 Baked Eggs 50 Chicken with Garlic & Lemon Oil

17 Salt & Pepper Prawns 51 Kofta Kebabs

18 Garlic & Rosemary Chicken Bites 52 Lamb Kebabs

19 Chilled Gazpacho 53 Lamb Steaks with Rosemary & Lemon

20 Watercress Soup 54 Mexican Beef Wraps

21 Roasted Tomato & Balsamic Soup 55 Steak with Roasted Garlic

SALADS MAINS

23 Mediterranean Courgetti 57 Pineapple Fried Rice

24 Pad Thai Salad 58 Cauliflower Rice

25 Spiced Tomato Salad 58 Vegetable Frittata

25 Cucumber & Dill Salad 59 Quinoa Tabbouleh

26 White Cabbage Salad 60 Sweet Potato & Chickpea Casserole

26 Rocket & Peach Salad 61 Indian Style Spicy Mung Beans

27 Orange & Olive Salad 62 Red Lentil & Butternut Squash Dhal

28 Classic Coleslaw 63 Vegetable Tagine

28 Cranberry & Apple Coleslaw 64 Prawn Paella

29 Spicy Coleslaw 65 Coconut Prawns

30 King Prawn & Mango Salad 66 Wasabi Fishcakes

31 King Prawn with Avocado and Orange 67 Sesame Salmon Burgers

32 Seared Tuna with Ginger Noodle Salad 68 Beef Rendang Curry

33 Salmon Salad 69 Beef Stuffed Peppers

34 Fiery Thai Chicken Salad 70 Pork Stuffed Peppers

3

Contents

MAINS DESSERTS

71 Pan-Fried Moroccan Chicken 99 Banana Ice Cream

72 Almond Chicken 99 Tropical Fruit Salad

73 Chicken Fajitas 100 Cinnamon & Apple Omelette

74 Dry Spiced Chicken 100 Berry Omelette

75 Bang Bang Chicken Noodles

76 Chicken with Coriander, Lime & Coriander

77 Chilli Roast Chicken

78 Cypriot Chicken

79 Veal Meatballs

DIPS

81 Brady’s Mayonnaise

82 Coconut Mayonnaise

83 Guacamole

84 Baba Ghanoush

85 Mustard

85 Whole Grain Mustard

86 Apple Sauce

86 Mint Sauce

87 Quick Ketchup

88 Tiff’s Tomato Relish

88 Mango Salsa

89 Roasted Chilli Dressing

89 Ginger Vinaigrette

90 Garlic & Roasted Onion Salsa

91 Beetroot Salsa

91 Tomato, Mint & Basil Sauce

92 Fresh Pesto

93 Raita

94 Tomato Salsa

95 Roasted Tomato Salsa

96 Roasted Red Pepper Sauce

97 Hummus

97 Almond Hummus

4

Introduction

Thank you for buying the ‘Real Food, Real Results’ Summer Cookbook. It will

provide you with nutritious and flavoursome meals that follow the principles of The

Real Food Plan. ‘Real Food, Real Results’ - describes the programme exactly, if you

eat only real foods you will be rewarded with real results that last for a life time.

These are the principles that we have used over the last eight years with our

personal training clients and achieve bootcamp members to get fantastic results;

the current record is 24lbs in only 4 weeks. By eating only nutritious, supportive

foods and avoiding wheat, gluten, most dairy, alcohol, sugar and all processed

foods you give your body the chance to return to good health while dropping

unnecessary body fat.

Although we have broken the recipes down in to categories, please don’t feel

they are only suitable for that purpose. We often have left-over dishes for

breakfast or as snacks and vice versa.

The recipes in this book have been tried and tested by our clients and the images

throughout are ones that they have taken of the dishes they prepared in their own

kitchens. They are not professional photos and represent how the dish could look

in real life rather than if prepared by a chef in a photographic studio.

If you enjoy the recipes you can find more like them in our other cookbooks at

www.realfoodrealresults.com/cookbooks

Enjoy,

Darren & Fran Checkley

5

Conversion Tables

The conversion charts on the following pages are approximate but will be fine for

all recipes in this book. Precision is more important when baking. General cooking

is all about flavours and you will find that as you become more experienced you

will adjust the recipes to suit your tastes.

Temperature *

Centigrade (C) Fahrenheit (F) Gas Mark Description

110 225 ¼ Very Low

130 250 ½

140 275 1 Low

150 300 2

170 325 3

180 350 4 Moderate

190 375 5

200 400 6 Moderately Hot

220 425 7 Hot

230 450 8

240 475 9 Very Hot

*Be aware that the age, type and brand of your oven will affect what the actual

temperature is inside when compared to the temperature you set it at. Always

ensure that the food is fully cooked through before eating.

6

Measurements

Teaspoon Tablespoon Millilitre Fluid oz Cup

3 1 15 0.5

6 2 30 1

12 3 45 1.5

15 4 60 2 ¼

18 5 75 2.5

21 6 90 3

24 7 105 3.5

27 8 120 4 ½

30 9 135 4.5

33 10 150 5

36 11 165 5.5

39 12 180 6 ¾

42 13 195 6.5

45 14 210 7

48 15 235 7.5 1

Weight

Grams (g) Ounces (oz) Pounds (lbs)

28 1

56 2

84 3

112 4 ¼

140 5

168 6

196 7

224 8 ½

252 9

280 10

308 11

336 12 ¾

364 13

392 14

420 15

448 16 1

7

Snacks, Sides and

Soups

8

Sweet Potato Fries

Preparation time: 10 minutes

Total time: 30 minutes

Serves: 4

Serve:

As a side dish or with dips.

Sweet Potato Crisps



Serves: 4

Serve:

Immediately with your choice of dips or simply on their own.

Ingredients

900g sweet potato, cut into thin strips

3 tablespoons olive oil

2-3 teaspoons of your favourite herbs (dried)

Sea salt and freshly ground black pepper

Method

Preheat your oven to 220C

Mix the sweet potato strips, oil and herbs

together in a bowl

Lay out on a baking tray in a single layer and

season

Roast in the oven for about 20 minutes until

they are turning crispy

Ingredients

2 sweet potatoes, finely sliced

1 tablespoon coconut or olive oil


Method

Preheat oven to 220C

Coat the sweet potato slices with the oil, you

may have to warm slightly if using coconut oil

Lay out on a baking tray and bake in the oven

for 20 - 25 minutes until crispy around the

edges; turn at least once

Remove from the oven and season

9

Sweet Potato Rosti



Serves: 4

Serve:

With a fresh green salad.

Garlic Pak Choi



Serves: 4

Serve:

Season and serve as a side dish.

Ingredients

600g sweet potato

2 tablespoons rice flour

1 egg, beaten

1 onion, thinly sliced

2 tablespoons fresh parsley, chopped



Method

Peel the sweet potatoes and grate into a large

bowl

Add all of the other ingredients and mix well

Heat the oil in a frying pan to a medium heat,

divide the mixture into 8 and drop into the

pan, push down each dollop with the back of

a spoon.

Fry for 6-7 minutes, until crispy and carefully

turn over and fry for a further 6-7 minutes. You

may need to cook in batches and keep warm

in the oven

Ingredients

4 pak choi, sliced lengthways

1 tablespoon coconut or olive oil

4 garlic cloves, minced

1 tablespoon tamari soy sauce


Method

Heat the oil in a pan over a medium heat

Add garlic and cook for about 60 seconds

Add pak choi and cook for 3 - 4 minutes until

wilted

Remove from the heat, pour in soy sauce and

stir through

10

Onion Bhajees



Serves: 4

Serve:

As a snack with a fresh green salad and raita dip, page 92, or as a side dish to a curry instead of

rice.

Ingredients

225g gram / chickpea flour

2 large onions, cut in half & finely sliced

1 tablespoon sesame seeds

2 teaspoons chilli powder

1 teaspoon turmeric

1 teaspoon sea salt

1 tablespoon garam masala

2 tablespoons coconut or olive oil

Method

Pre-heat oven to 180C

Mix all of the dry ingredients together in a

bowl

Add the sliced onion and mix to coat

Gradually add water a few tablespoons at a

time to form a thick batter with no dry pockets

of flour

Heat the oil in a hot frying pan, spoon the

mixture in to patties and pat down with the

back of the spoon

Fry on both sides until golden and crispy

Transfer to a baking sheet and put in oven for

5 - 10 minutes to cook through

11

Vegetable Pakora



Serves: 4

Serve:

As a snack with a fresh green salad and raita dip, page 92, or as a side dish to a curry instead of

rice.

Ingredients

2 onions, cut in quarters & sliced

100g sweet potato, finely diced

100g cauliflower, finely diced

100g carrot, finely diced

100g gram / chickpea flour, sifted


½ teaspoon ground turmeric

1 teaspoon garam masala

½ teaspoon chilli powder

½ teaspoon ground coriander

3 tablespoons coconut oil


Method


Mix all of the dry ingredients together in a

bowl

Add all the diced vegetables and mix to coat

Gradually add water a few tablespoons at a

time to form a thick batter with no dry pockets

of flour

Heat the oil in a hot frying pan, spoon the

mixture in to the pan in small balls

Fry until golden and crispy

Transfer to a baking sheet and put in oven for

5 - 10 minutes to cook through

12

Lettuce Burrito Wrap

This recipe is from our raw food 7 day cleanse



Serves: 4

Serve:

Spread 2-3 tablespoons of this mixture onto lettuce leaves and wrap. It’s easier to wrap from

the leaf end.

Ingredients

2 avocados

3 tomatoes, diced

½ chilli pepper, diced

½ red onion, diced


Small handful of fresh coriander

kernels from one corn cob

½ lime, juiced

6-8 large romaine lettuce leaves


Method

Scoop the flesh from the avocados into a

bowl and mash with a fork

Add remaining ingredients and stir until well

mixed

13

Spicy Onion Rings



Serves: 3-4

Serve:

As a snack with a dip of your choice or as an

accompaniment to steak

Beetroot Fritters



Serves: 4

Serve:

With a fresh green salad or as a side to any meat or vegetable dish.

Ingredients

2 large onions, thickly sliced and separated

100g almond flour

1 teaspoon garlic powder

¼ teaspoon sea salt

½ teaspoon chilli flakes

3 egg whites

Method


Pour the egg whites into a shallow dish. In

another bowl mix the dry ingredients together

Dip the onion rings in the egg whites then the

dry mixture to coat

Place on a greased baking sheet with a little

space between each

Bake for 20 minutes, turning after 10 minutes

Ingredients

1 tablespoon cumin seeds

4 large raw beetroots, peeled and grated


2 cloves garlic, passed through a garlic press



Method

Toast the cumin seeds in a frying pan over a

high heat for two minutes

Mix the toasted cumin seeds, grated beetroot,

rice flour, garlic, salt and pepper together

Wet your hands and shape the mixture into

small patties

Fry in a non-stick pan in the olive oil over a

medium heat for about 2-3 minutes each side

14

Fried Cherry Tomatoes



Serves: 2-4

Serve:

With steak. Also fantastic with scrambled eggs for breakfast.

Garlic Broccoli



Serves: 4

Serve:

Serve as a side dish with meat and fish. This also works well as a side dish with curry or

casserole instead of rice. For example - sweet potato and chickpea casserole, page 60.

Ingredients

1 tablespoon olive oil

Cherry tomatoes, on the vine

4-6 garlic cloves, crushed but left in the skin

Sprig of rosemary

Sprig of thyme


Method

Heat the olive oil in a pan

Gently fry the cherry tomatoes (seasoned with

salt and pepper), garlic cloves, rosemary and

thyme until the tomatoes are soft but not falling

apart

Ingredients

1 head of broccoli, chopped into small florets

3 garlic cloves, sliced

1 tablespoon coconut oil


Method

Par boil the broccoli then drain

Stir fry the garlic for 1 - 2 minutes

Add the broccoli and cook for a further 4

minutes

Season to taste

15

Spiced Mixed Nuts & Seeds



Serves: 4

Serve:

Warm or leave to cool. Store in air tight jars.

Rice & Peas


Total time: 20 - 30 minutes

Serves: 4

Serve:

Garnish with fresh coriander and serve. This

goes really well with Jerk Chicken p49.

Ingredients

750g nuts and seeds (any mix of cashews,

almonds, brazils, hazelnuts, sunflower,

pumpkin etc - blanch or skin as appropriate

and cut brazils into pieces)

1 heaped tablespoon garam masala


Sea or Himalayan crystal salt

Method


Mix the garam masala and oil thoroughly with

the nuts

Spread mix in a single layer on a baking sheet

and sprinkle with fine sea salt

Toast the nuts in the oven for 20 minutes,

shaking them every so often so they colour

evenly

Ingredients


1 onion, finely chopped

300g long grain rice

400ml water

400ml coconut milk

400g kidney beans, soaked and cooked

3 tablespoons fresh thyme, chopped


Fresh coriander leaves to serve

Method

Heat the oil in a frying pan and fry the onion

until translucent

Add the rice, stir well and add the water and

coconut milk, bring to the boil

Add the kidney beans and thyme, simmer, and

cover, for about 20 minutes until the rice is

cooked

Season with salt and pepper

16

Egg Muffins

A fantastic lunchbox snack



Serves: 3-6

Serve:

With a fresh mixed salad or with dips as a snack.

Delicious cold too.

Baked Eggs



Serves: 2-4

Serve:

Serve with vegetable crudités to dip or with a

fresh salad for brunch.

Ingredients

6 eggs, beaten

½ red onion, diced

½ green pepper, diced

50ml homemade mayonnaise, page 81

50ml water


Olive oil or butter

Method


Grease a 6 muffin tin with butter or olive oil

Fry the onion and pepper in the oil or butter

until soft

Allow to cool a little before mixing well with

the other ingredients

Scoop the mixture evenly into the muffin tray

and bake in the oven until cooked; a knife

inserted into the muffins should come out

clean, about 15 minutes

Remove from the oven and allow to cool a

little before removing from the tray

Ingredients


4 medium eggs

200g baby spinach

4 spring onions, finely chopped

Knob of butter


Method

Preheat oven to 190°C (Gas 5)

Heat oil in a frying pan and gently cook spinach

until it is wilted, add the spring onions and

season

Cook for a further 2 minutes

Divide between lightly buttered ramekins

Crack an egg into each ramekin, season, place

on a baking tray and cook in the oven for 10-

12minutes until the egg is set to your liking

17

Salt & Pepper Prawns



Serves: 4

Serve:

In bowls with the fried chilli, coriander and lemon wedges.

Ingredients

1kg raw king prawns, peeled and deveined

but tails left intact

4 tablespoons cornflour

1 tablespoon sea salt

1½ teaspoons Chinese five spice

2 red chillies, finely sliced lengthways

Handful fresh coriander leaves

150ml coconut or olive oil

1 organic lemon, sliced into wedges

Method

Mix together the cornflour, salt, pepper and

Chinese five spice on a plate

Dust the prawns in the seasoned cornflour and

shake off any excess

Place a wok on a medium high heat and add

the oil until smoking hot.

Fry the prawns in batches for about 2 minutes

until golden and crisp, turning halfway through

Drain on kitchen paper and keep warm in a

low oven while you cook the rest

Fry the chilli for a few seconds when all of the

prawns are cooked

18

Garlic & Rosemary Chicken Bites



Serves: 4-6

Serve:

With a mixed green salad and your choice of

homemade dips.

Ingredients

6 chicken breasts, cut into 1” chunks


3 tablespoons fresh rosemary leaves,

chopped


Juice and zest of 1 lemon

250ml chicken stock


Method


Place the garlic, rosemary, lemon zest and oil

in a baking dish and mix well to combine and

season

Add the chicken chunks to the mixture.

Ensure all the chicken is coated

Place in the oven to roast for 20 minutes, then

add the chicken stock and lemon juice

Turn the oven off and put the chicken back in

for 5 minutes.

Check that the chicken is cooked through

before serving

19

Chilled Gazpacho Soup


Total time: 15 minutes + chilling

Serves: 2-4

Serve:

Ladle into bowl and garnish with some fresh coriander and finely sliced chopped spring onions.

Ingredients

900g tomatoes, chopped

1 medium cucumber, chopped

2 red peppers, deseeded and chopped

1 stick of celery, chopped

3 garlic cloves, chopped

½ red chilli, deseeded and chopped



½ lemon, juiced

Sea salt

Method

Mix vegetables, chilli, garlic & coriander in a

large bowl

Add olive oil, lemon juice and a pinch of salt

Blend in a food processor, it may be

necessary to do this in small batches to get it

smooth

Check the seasoning and add a little more salt

if necessary

You may also need to add a little water to

reach your preferred consistency

Pour into a clean bowl and chill until ready to

serve

20

Watercress Soup



Serves: 4

Serve:

Toast some pumpkin seeds and add a drizzle of extra virgin olive oil.

Ingredients


1 onion, chopped

1 garlic clove, crushed

1kg potatoes, peeled and chopped into 2cm

chunks

1 litre vegetable stock

150g watercress


Method

Fry the onion, garlic and potatoes in the olive

oil in a large pan for about five minutes

Pour in the stock, bring to the boil and then

lower to a simmer for about 15-20 minutes -

until the potatoes are soft

Remove from the heat, add the watercress

and season with salt and pepper

The soup can now be blended in the pan

with a hand whisk or left to cool slightly before

transferring to a blender to blitz until smooth

If blended with a hand whisk the soup can be

served immediately or if done in a blender

reheat to serve

21

Roasted Tomato & Balsamic Soup



Serves: 4

Serve:

In a bowl with a little freshly ground black pepper on top.

Ingredients

8-10 large vine-ripened tomatoes

2 tablespoons balsamic vinegar


1 teaspoon mixed herbs

6-8 cloves garlic, peeled and crushed


Method

Preheat the oven to 200C

Wash and dry the tomatoes and place in a

deep glass or ceramic roasting dish

Prick the tomatoes with a fork; three times

across the top of each one

Drizzle a tablespoon of the balsamic over the

tomatoes, trying to get some down the holes

and then repeat with a tablespoon of the olive

oil

Sprinkle the mixed herbs and a good pinch of

salt and pepper over the top

Cook the tomatoes in the oven for about 10-

15 minutes (for very ripe tomatoes 10 minutes,

for less ripe 15mins)

Squash the tomatoes down with a fork; the

balsamic will have started to caramelise on the

bottom of the dish so use the tomato juice to

de-glaze the dish

Drizzle the rest of the balsamic and olive oil

over the ‘mash’ and scatter the garlic cloves

on top. Cook for a further 10 minutes

To blend: either transfer to a heatproof pan

and whisk with a hand blender, adding extra

seasoning if needed

This can be served immediately. If blending in

a food processor; wait for the mixture to cool

slightly before transferring to the blender and

then whizz to mix

22

Salads

23

Mediterranean Courgetti Salad



Serves: 4

Serve:

As a side salad. Really good with some freshly seared tuna. If you like raw red onion then a few

fine slices mixed in will really enhance the flavour.

Ingredients

Courgetti

2 courgettes, finely julienned or cut in long

ribbons; we use a julienne peeling attachment

Sauce

10 baby plum tomatoes, quartered

1 tablespoon extra virgin olive oil

½ lemon, juiced

1 garlic clove, minced

Few basil leaves (torn into small pieces)


Method

Mix all the sauce ingredients together

Pour over the courgetti and mix well

Leave to chill in the fridge for at least 30

minutes to let the flavours develop

24

Pad Thai Salad



Serves: 4

Serve:

As a side salad; really good with some spiced chicken.

Ingredients

2 courgettes, sliced into strips with a

vegetable peeler

2 large handfuls of bean sprouts

150g chopped nuts (use almonds, peanuts or

cashews)

½ red pepper, finely sliced

½ yellow pepper, finely sliced


Handful of fresh coriander, chopped

1 lime, juiced


1 teaspoon sesame oil


¼ teaspoon chilli flakes

Method

Mix all the ingredients together in a bowl until

coated

25

Spiced Tomato Salad



Serves: 4

Serve:

Excellent with coconut prawns, page 65.

Cucumber & Dill Salad

Preparation time: 5 minutes + 10 minutes chilling


Serves: 2

Serve:

This salad goes really well with fish dishes, try with the ginger & lime mackerel, page 44.

Ingredients

For salad:

250g cherry tomatoes, halved

1 banana shallot, finely sliced (or any sweet

onion e.g. red or shallot if banana shallot not

available)

½ teaspoon mustard seeds

½ teaspoon cumin seeds

½ red chilli, finely chopped

1 lime, juiced

1 tablespoon coriander, chopped

2 teaspoons virgin olive oil

Method

Mix the ingredients for the salad together in a

bowl and chill

Ingredients

½ cucumber, washed and cut into thin

ribbons with a vegetable peeler

1 tablespoon fresh dill, chopped

1 tablespoon rice vinegar

Method

Combine the ingredients together in a bowl

and place in the fridge to cool for 10 minutes

26

White Cabbage Salad



Serves: 4-6

Serve:

On the side of any meat, fish or veggie dish.

Rocket & Peach Salad



Serves: 2

Serve:

Simply as a salad or as a side dish to some fish.

Ingredients

½ white cabbage, finely sliced

1 white onion, finely sliced

1 red chilli, de-seeded and finely chopped

Large bunch of parsley, roughly chopped

Small bunch of mint, roughly chopped

Juice of half a lemon

Sea salt

Drizzle of olive oil

Method

Place all the chopped and sliced ingredients

into a bowl and season with salt and add the

lemon juice

Drizzle over some olive oil and give everything

a good mix

Taste and adjust the salt, lemon or oil as

needed

Ingredients

2 large peaches, sliced

150g baby rocket leaves

4 tablespoons extra virgin olive oil


Handful of chopped walnuts

Method

Mix peaches, rocket and walnuts in a bowl

Drizzle with oil and vinegar and give a stir until

coated in the dressing

27

Orange and Olive Salad



Serves: 4

Serve:

Fantastic accompaniment to spiced sardines, page 40

Ingredients

4 oranges, segmented

½ red onion, finely sliced

16 large black olives, pitted

25g flat leaf parsley, roughly chopped

Extra virgin olive oil

Method

Put the orange segments, red onion, olives and

parsley in a bowl

Season and drizzle a little bit of extra virgin

olive oil over the salad

Chill before serving

28

Classic Coleslaw



Serves: 4

Serve:

With salad, meat/fish or on the side of BBQ dishes. Store in the fridge in a glass airtight container

for up to 5 days.

Apple & Cranberry Coleslaw



Serves: 4-6

Serve:


for up to 5 days.

Ingredients

½ head red or green cabbage, finely

shredded

2 carrots, finely shredded


½ onion, grated

½ lemon, juiced

2 teaspoons mustard powder


Method

In a large bowl, combine the mayonnaise,

onion,

lemon juice and mustard

Season to taste with salt and pepper

Add the shredded cabbage and carrots to

the bowl and mix everything together

Ingredients

½ head red cabbage, shredded

½ head white cabbage, shredded

2 green apples, cored & match sticked

100g cranberries, dried will be fine


50ml apple cider vinegar

Method

In a large bowl, combine the mayonnaise and

apple cider vinegar

Add the other ingredients and mix together

29

Spicy Coleslaw



Serves: 4-6

Serve:


for up to 5 days.

Ingredients

Dressing


1 tablespoon apple cider vinegar

2 garlic gloves, minced

¾ teaspoon of sea salt

1 teaspoon of chilli flakes - adjust to taste

½ teaspoon of freshly ground black pepper

2 limes, juiced

Slaw

¼ head red or white cabbage, shredded

2 carrots, finely julienned

½ red pepper, finely sliced

½ red onion, finely sliced

1 courgette, finely julienned

Method

In a small bowl, combine the dressing

ingredients

In a large bowl, mix the slaw vegetables

Pour the dressing over the vegetables and mix

together

Cover and chill for around 30 minutes

30

King Prawn & Mango Salad

My husband often has Prawn Caesar salad for dinner at the hotel and found this "nice and spicy but not too spicy

and much more interesting than the Marriott version”. - Janet Asbridge



Serves: 4

Serve:

On a bed of mixed salad leaves. Spoon the mango salsa over the leaves, top with slices of

avocado and the prawns. Garnish with fresh coriander and black pepper.

Ingredients

For the prawns and dressing


16 raw king prawns, peeled and deveined,

leaving tails on

2 limes, juiced


1 red chilli, deseeded and finely diced

For the salsa

1 large mango, small cubes

1/2 red onion, finely chopped

1 red chilli, deseeded and finely diced

2 avocados, sliced

Large handful of fresh coriander, chopped

200g mixed salad leaves


Method

Heat the oil in a pan and fry the prawns quickly

on both sides until pink; add 2 tablespoons of

lime juice, tip into a bowl and set aside

Whisk together 2 tablespoons of lime juice

and the extra virgin olive oil; season with salt

and pepper and add the fresh chilli. Mix half

the dressing into the prawns

Mix the mango, red onion, chilli, coriander and

remaining lime juice together in a bowl, taste

and season

31

King Prawn Salad with Avocado & Orange



Serves: 4

Serve:

The prawns over the salad in bowls. Garnish with fresh coriander and black pepper.

Ingredients

24 raw king prawns, peeled and deveined,

leaving tails on

2 oranges, peeled and segmented

½ red onion, thinly sliced

100g cherry tomatoes, halved

2 avocados, cut into wedges

1½ limes, juiced

2 teaspoon chilli flakes


¼ cup coriander, chopped

2 tablespoons fresh mint, chopped

A pinch of dried oregano



Method

Mix the juice of ½ a lime, the olive oil and 1

teaspoon of chilli flakes in a bowl

Add the mint and the prawns and mix

everything well

In another bowl, mix the remaining lime juice

with the extra virgin olive oil and 1 teaspoon

of chilli flakes

Stir in the cherry tomatoes, avocado slices,

onion, coriander, oregano and orange

segments.

Fry, BBQ or grill the prawns over a high heat

until cooked through, approximately 2 minutes

each side

32

Seared Tuna with Ginger Noodle Salad



Serves: 4

Serve:

Divide the noodles into 4 bowls and top with the seared tuna.

Ingredients

4 tuna steaks

400g brown rice noodles, cooked and rinsed

cool

3 pak choi, chopped

5cm ginger, peeled and finely chopped

3 spring onions, chopped

2 teaspoons coconut oil

2 tablespoons tamari sauce



Method

To save time, cook the rice noodles and get

the tuna started while preparing the other

ingredients

Brush the tuna steaks with the olive oil and

season, sear for 4-5 minutes on each side

Heat coconut oil in a wok and stir-fry the

ginger for 2-3 minutes.

Add the pak choi, spring onion and noodles

and stir-fry for another 2-3 minute, turn the

tuna.

Take off the heat, add tamari and stir

thoroughly.

Season to taste

33

Salmon Salad



Serves: 2

Serve:

Divide the lettuce, cucumber, red onion, beans and eggs between 2 plates, place the salmon

fillets on top. Drizzle with extra virgin olive oil to finish.

Ingredients


2 salmon fillets, seasoned

2 eggs

2 little gem lettuces, leaves separated

100g green beans, stalked and sliced

5cm cucumber, thinly sliced lengthways

½ red onion, thinly sliced



Method

Heat the olive oil in a frying pan and fry the

salmon, skin side down for 5-6 minutes until

the skin is crispy, turn and cook for another 2

minutes.

Meanwhile, put the eggs in a pan of boiling

water for 5 minutes, add the green beans and

cook for a further 3 minutes.

Drain and run under cold water to cool.

Shell the egg and slice into quarters

lengthways

34

Fiery Thai Chicken Salad



Serves: 4

Serve:

Serve onto plates and sprinkle with the crushed cashew nuts and grated coconut.

Ingredients

1 litre coconut milk

1 stalk of lemongrass, bruised

1 red chilli, finely chopped

1 thumb of ginger, grated

2 chicken breasts,

20g coriander leaves

20g mint leaves

20g basil leaves

1 cucumber, cut into ribbons

100g cashew nuts, crushed

2 tablespoons grated coconut

1 garlic clove

1 pinch of dried chilli flakes

1 lime, juiced

20g coconut cream

Method

Poach chicken breasts in the coconut milk,

with the lemongrass, chilli and ginger for about

30mins

Put the coriander, mint and basil leaves in a big

salad bowl

Shred the chicken with your fingers, add to

the leaves and arrange the cucumber ribbons

on top

To make the dressing pound the garlic and

chilli flakes in a mortar; add the coconut cream

and lime juice, mix it all well and pour over the

salad

Mix the dressing with the salad using your

fingers to make sure everything is well covered

35

Barbecue Food

All of these recipes are particularly suitable for barbecuing but could just as easily be cooked

indoors under the grill or on the hob - notes are made throughout as to how to adapt for indoor

cooking. Also please note when looking at the total time it often includes some marinating

and/or cooling time. Most recipes in this section are quick to prepare and quick to cook

allowing you to prepare them in advance and then get on with other stuff while the food is

resting/marinating.

*Chicken

If cooking a large amount of chicken (or just a large amount of different things in general) on the

barbecue it can be useful to part-cook the chicken in the oven first. Cook it for about 15

minutes at 200C and then finish it off on the barbecue to get that smoky flavour (reduce normal

cooking time by about 10 minutes). You must finish cooking the chicken immediately after taking

it out of the oven.

36

Veggie Burgers



Serves: 4

Serve:

With a mixed salad.

Ingredients

½ leek, finely sliced

½ cabbage, finely sliced

1 onion, chopped

1 green pepper, chopped

½” ginger, grated


1 egg, whisked

125g gram flour




Method

Mix the herbs and spices in to the flour

Add the egg and flour and mix together into a

batter, no flour showing

Mix in the vegetables, until all covered in the

batter, the mixture should be moist but firm

Shape into burgers

Heat the oil in a pan and fry burgers for 6-8

minutes until golden before turning

Cook on the other side for the same amount

of time before serving

37

Butterflied Prawns with Italian Dip

Preparation time: 10 minutes (plus 30 minutes marinating)

Total time: 45 minutes (4-6 minutes cooking)

Serves: 4

Serve:

Sprinkle some salt and pepper on the prawns and garnish with some basil.

The dip can be poured over or served in a large shallow bowl for everyone to dip into.

Ingredients

450g raw, unpeeled king prawns

1 garlic clove

1 lemon, juiced

5 tablespoons extra-virgin olive oil

2 tablespoons sun-dried tomato paste

(whizzed up sun-dried tomatoes from winter

cookbook)

Half a teaspoon of paprika

2 tablespoons chopped fresh basil


Method

Remove the heads and legs from the prawns

and then cut with scissors or slice almost in

half, leaving the tail end in tact

Place the prawns in a dish with the garlic, half

the lemon juice and 2 tablespoons of the oil

Give it a good mix to ensure prawns are fully

covered and set aside in a cool place for 30

minutes to an hour

Stir together the rest of the lemon juice, oil,

tomato paste, paprika and basil

Whilst the prawns are marinating prepare the

dip

Season the prawns with a small pinch of salt

and pepper

Cook the prawns for 2-3 minutes on each

side, the easiest way on a barbecue is to

thread them on a skewer so they are easy to

turn

You can also fry them in a pan and serve this

as a starter for an indoors meal

38

Salmon Fishcakes

Preparation time: 15 minutes (plus 2 hours cooling & chilling)

Total time: 2 hours 25 minutes (10 minutes cooking)

Serves: 4

Serve:

With a green salad and roasted tomato salsa, page 93. These can also be cooked under the grill

or shallow fried for approx. 4 minutes each side.

Ingredients

450g salmon

300g potato, boiled or steamed

2 eggs, beaten

1-2 tablespoons fresh dill, chopped

(in winter the flavour of dill can be a lot

stronger so use to taste)

Zest & juice of ½ large lemon

Small knob of butter


Small bowl of seasoned rice flour

Method

Put the salmon in a pan with just enough water

to cover it. Season and then bring to the boil;

once the water is boiling remove from the

heat and cover

Leave the salmon to cool in the water; once

the salmon and water are cool, drain off the

water and then flake the salmon flesh into a

bowl, removing and discarding the skin as you

do so

Mash the warm potato with the butter and

then combine with the salmon, dill, lemon zest

and juice.

Season and then shape the mixture into 4

burgers (floured hands may help)

Dip the burgers into the beaten egg to coat

and then in the seasoned rice flour

Place in the fridge to chill for 1-2 hours

Oil a hinged fish basket and cook on the

barbecue for approx. 4 minutes on each side

39

Fish with Lemon & Herb Dressing


Total time: 20 minutes (6 minutes cooking)

Serves: 4

Serve:

With the lemon wedges on the side to squeeze over to individual taste and your choice of

vegetables.

Method

Season the fish and rub lightly with a little bit of

the oil

Mix the rest of the oil with the herbs to make a

paste

Place the fish in an oiled fish basket and cook

flesh side down for about 3 minutes

Turn the fish over and spread the herby paste

on it

Cook for another three minutes or so until the

flesh flakes easily when tested with the point

of a sharp knife

Can also be cooked under a medium grill; grill

with the flesh side up for one minute, turn and

cook the skin side up for approx. 3 minutes

Turn back over, spread the paste over the

flesh side and cook for a further 2-3 minutes

again until the fish flakes easily

Ingredients

4 white fish fillets with skin on

e.g. Monkfish, cod, halibut, turbot etc


2 tablespoons of fresh mixed herbs

e.g. Parsley, basil, thyme, fennel


Lemon wedges

40

Spiced Sardines

Preparation time: 15 minutes + 2-3 hours marinating

Total time: 2-3 hours 25 minutes (6-8 minutes cooking)

Serves: 4

Serve:

Sardines on top of an orange and olive salad, page 27.

Ingredients

12-16 sardines (depending on size)

4 garlic cloves, crushed


1 tablespoon lemon juice

1 teaspoon ground Sichuan peppercorns

½ teaspoon hot paprika


Method

Mix the garlic, olive oil, lemon juice,

peppercorns and paprika together with a

pinch of salt and pepper

Rub this over the sardines, cover and leave to

marinate in a cool place for 2-3 hours

Place the sardines in an oiled fish basket or

thread onto oiled skewers

Cook for 3-4 minutes each side

Again the sardines could be cooked under

the grill for the same amount of time

41

Blackened Sea Bass



Serves: 4

Serve:

With white cabbage salad, page 26 and lime wedges

Ingredients

4 sea bass fillets, skin on (approx. 175g each)

50g unsalted butter

1 ½ tablespoons paprika

2 teaspoons garlic granules

½ teaspoon dried oregano

½ teaspoon dried thyme

½ teaspoon cayenne pepper


Method

Mix together all the dry ingredients and spread

on a plate

Melt the butter and brush over the fish

Press the buttered fish into the spice mix

Place the fish in an oiled fish basket

Cook flesh side down first for approx. 3

minutes and then turn over and cook for a

further 3 minutes until the skin is brown and

starting to crisp

Again this could be cooked under the grill,

flesh side up first

42

Tuna with Tomato, Mint & Basil Sauce



Serves: 4

Serve:

With the sauce poured over the top. Some grilled (or shallow fried) strips of courgette would go

nicely with this dish. If barbecuing the courgette, slice lengthways with a vegetable peeler into

long thin strips. Brush with olive oil and season with salt and pepper. Cook for about 10

minutes turning frequently. If shallow frying, cut the courgette into batons, season and fry gently

in a small amount of butter for about 5 minutes.

Ingredients

4 tuna fillets (approx. 200g each)

2 very ripe large tomatoes


2 tablespoons tamari

2 tablespoons lemon juice

1 garlic clove, finely chopped

2 teaspoons fresh mint, finely chopped

25g fresh basil leaves, chopped


Olive oil to brush

Method

Cut the tomatoes into small cubes

Mix with the extra virgin olive oil, tamari, lemon

juice, garlic, mint, basil and a good grind of

black pepper

Heat this mixture gently in a small saucepan for

about 10 minutes - it is important that it is

done gently as extra virgin oil will go rancid at

high temperatures

Brush the tuna with some olive oil (not extra

virgin) and season

Cook the tuna on an oiled grill rack on the

barbecue (or under the grill or shallow fry)

43

Tuna, Pepper, Courgette & Tomato Kebabs



Serves: 4

Serve:

Squeeze over the lime juice, sprinkle with sesame seeds and serve with a mixed salad.

Ingredients

1 red onion, cut into 8 wedges

1 yellow pepper, deseeded and cut into

chunks

1 courgette, cut into half moons


4 tuna steaks, cubed

12 cherry tomatoes

1 teaspoon dried oregano

1 teaspoon dried parsley

1 lime, juiced

1 teaspoon sesame seeds

8 wooden skewers, soaked

Method


Put the onion, pepper and courgette in a

roasting dish with half the olive oil, mix to coat

the vegetables; cook for 15 minutes or until

just softened

Preheat a griddle pan, grill or barbecue

Put the tuna in a bowl with the vegetables and

tomatoes; add the remaining olive oil, dried

herbs and season, toss together to coat

Thread the tuna and vegetables evenly on to

the skewers

Cook the kebabs, turning frequently for 5-10

minutes

44

Ginger & Lime Mackerel

Preparation time: 15 minutes + 20 minutes marinating


Serves: 4

Serve:

Sprinkle with paprika and serve with cucumber & dill salad, page 25 and lime wedges.

Ingredients

4 whole mackerel, from the fish counter


1” fresh ginger, peeled and chopped


1 teaspoon tamari soy sauce

3 tablespoons fresh flat-leaf parsley, finely

chopped

Zest and juice of 2 limes

Paprika and lime wedges, to serve

Method

With a sharp knife, cut 6 deep slits into one

side of each of the mackerel

Put in a shallow, non-metallic dish and brush all

over with the oil

Mix together the ginger, garlic, soy, parsley,

honey and the lime juice and zest

Spread over the mackerel, pushing it into the

slits

Cover with cling film, and marinate in the fridge

for 20 minutes

Cook the mackerel on the barbecue, or in a

preheated griddle pan, for 5 minutes on each

side until cooked

45

Tandoori Chicken Kebabs

Preparation time: 10 minutes (plus 2 hours marinating)


Serves: 4

Serve:

With rice and raita, page 92.

Method

Make the marinade by mixing all the

ingredients, except the chicken, together in a

non-metallic bowl

Put the chicken in the bowl and mix to ensure

the chicken is fully coated

Cover the bowl and leave in a cool place for a

couple of hours, stirring occasionally

Drain the marinade from the chicken and

thread the pieces onto skewers

Cook on the barbecue for about 5 minutes

each side, until slightly browned and the juices

run clear from the thickest part (pierce with a

skewer to test)

Ingredients

8 boneless chicken thighs, cut into 1 inch

pieces

225ml natural yoghurt

2 garlic cloves, finely chopped

2 teaspoons fresh ginger, grated

1/2 red chilli, seeds removed and finely

chopped

1 teaspoon ground cardamom

1 teaspoon ground coriander


1 teaspoon ground cumin

Pinch of salt

46

Chicken Strips with Basil & Lime

Preparation time: 10 minutes (plus 1-2 hours marinating)

Total time: 1-2 hours 20 minutes (10 minutes cooking)

Serves: 4

Serve:

With a green salad.

Ingredients

450g skinless chicken breasts

100ml olive oil

Zest of a large lime, grated

2 limes, juiced

2 tablespoons fresh basil, chopped


Method

Cut each chicken breast into 1 - 2 inch thick

strips (approx 3 or 4 strips off each breast

depending on thickness)

Mix the olive oil, lime zest & juice and basil

leaves together with a pinch of salt and plenty

of black pepper

Put the chicken and the marinade into a non-

metallic dish and stir round to ensure good

coverage; cover and leave somewhere cool

for 1 - 2 hours

Thread the chicken strips onto skewers and

cook on the barbecue for about 10 minutes

turning a couple of times during cooking; the

chicken should be golden and cooked

through

Alternatively, shallow fry in some olive oil

47

Moroccan Chicken Kebabs

Preparation time: 15 minutes (2-5 hours marinating)

Total time: 2-5½ hours (10 minutes cooking)

Serves: 4

Serve:

With quinoa tabbouleh, page 59.

Ingredients

10-12 boneless chicken thighs


8 tablespoons lemon juice, freshly squeezed

2 large cloves garlic (or 4 small), finely

chopped

Handful fresh coriander, finely chopped

Handful fresh flat-leaf parsley, finely chopped

2 tablespoons ground cumin

2 tablespoons cinnamon

2 tablespoons ground coriander


Method

Cut the chicken into roughly 1 inch (2.5cm)

pieces and thread onto wooden skewers

(soaked in water first)

Mix together the olive oil, lemon juice, garlic,

herbs and spices with a pinch of salt and

pepper

Place the skewers in a shallow dish (non-

metallic) and pour over the marinade, making

sure the chicken is thoroughly coated

Leave in a cool place for anything from 2 to 5

hours (great to prepare in advance)

Cook the skewers on the barbecue for about

10 minutes turning over a couple of times

during cooking

48

Chicken and Quinoa Burgers



Serves: 4

Serve:

With a mixed green salad.

Ingredients

200g cup quinoa

400ml chicken stock

500g chicken mince

1 egg


Handful fresh parsley, chopped

1 teaspoon ground turmeric

2 teaspoons ground cumin


1 teaspoon ground paprika

Method

Cook quinoa as pack instructions in the

chicken stock; leave to cool

When quinoa has cooled, place in a medium

sized mixing bowl along with chicken mince,

egg, 1 tablespoon of oil, parsley and spices;

mix well

Heat the remaining oil in a pan

Roll mixture into patties and fry for 6-7 minutes,

until crispy and carefully turn over and fry for a

further 6-7 minutes

Ensure burgers are cooked thoroughly before

serving

49

Jerk Chicken

Preparation time: 10 minutes + 2 hours marinating

Total time: 2 hours 30 minutes (20-25 minutes cooking)

Serves: 4

Serve:

Serve with rice & peas, page 15, and a green salad.

Ingredients

4 whole chicken legs

Sauce

1 onion, roughly chopped


100ml tamari soy sauce

50g fresh root ginger, roughly chopped

Leaves off a small bunch of fresh thyme

1 or 2 red chillies, seeds removed and finely

chopped (1 or 2 depending on size of chilli

and how spicy you want it!)

½ teaspoon ground allspice

Freshly ground black pepper

Method

Place the chicken legs in a large, non-metallic

dish

Blend all other ingredients until smooth and

then pour over the chicken and mix around to

ensure even coverage

Leave the chicken in a cool place for a couple

of hours, turning occasionally

Cook the chicken (skin side down first) on the

barbecue for about 20-25 minutes, turning

occasionally, until the chicken is cooked all the

way through

To check your chicken is fully cooked through,

the juices should run clear when the thickest

part is pierced by a skewer

This could also be cooked in the oven at

200C for about 30 minutes - again check the

juices are clear before serving

50

Chicken with Garlic & Lemon Oil



Serves: 4

Serve:

Drizzle the lemon & garlic oil over the chicken and serve with Mediterranean Courgetti, page 23.

Ingredients

4 chicken breasts with skin on (on the bone if

you can get them)


1 clove garlic, finely chopped


4 tablespoons fresh mixed herbs, chopped

e.g. flat-leaf parsley, coriander, thyme, oregano

etc.


Method

Mix together the olive oil, garlic, lemon juice,

herbs and a small pinch of salt

Season the chicken with salt and pepper and

then cook on the barbecue for about 25

minutes (until the juices run clear)

This could also be cooked in the oven at

200C for about 30 minutes - again check the

juices are clear before serving

51

Kofta Kebabs



Serves: 4

Serve:

With raita, page 92, lemon wedges and a spinach and baby plum or cherry tomato salad.

Ingredients

1 small onion, roughly chopped

2 cloves garlic, roughly chopped

2.5cm fresh root ginger, roughly chopped



1 tablespoon olive oil (and a bit for brushing)

450g minced lamb

3 tablespoons fresh coriander, chopped

1 egg, beaten


Method

Put the onion, garlic and ginger in a

blender/food processor and blend until finely

chopped, add the spices and mix again until

everything is evenly combined

Fry the onion mixture in the olive oil for a

couple of minutes and leave to cool

Put the minced lamb in a bowl and break it up

with a fork, add the cool onion mixture and

coriander and season with salt and pepper

Add some of the beaten egg to bind the

mixture - don’t add all the egg at once as you

may not need it all and it will be too sticky if

there is too much egg

Cover and leave in a cool place for a while

(ideally more than four hours or even overnight

but it doesn’t have to be that long if you

haven’t got time)

With wet hands divide the mixture into eight

equal portions and then mould into long

sausage shapes around skewers

Brush the koftas with olive oil and cook on the

barbecue for about 8-10 minutes until

browned

52

Lamb Kebabs

Preparation time: 10 minutes (plus 4 hours marinating)


Serves: 4

Serve:

With a simple green salad and homemade mayonnaise, page 81.

Ingredients

800g lamb leg steaks, cut into 1” pieces

2 lemons, juiced


1 tablespoon dried oregano



Lemon wedges to serve

Method

Combine the lemon juice with the olive oil and

dried oregano in a bowl and season to taste

with sea salt and black pepper

Mount the lamb steak pieces on skewers and

place them in the marinade and refrigerate for

at least 4 hours

Cook the skewers on the barbecue for about

10 minutes turning over a couple of times

during cooking

Alternatively, cook on the hob on a griddle

pan

53

Lamb Steaks with Rosemary and Lemon



Serves: 4

Serve:

With some buttery new potatoes and some

grilled vegetables.

Ingredients

4 lamb steaks, approx. 150g each

1 lemon, zest and juice


2 cloves garlic, crushed and finely chopped

Leaves from 3 rosemary sprigs, finely chopped

Method

Place the lamb steaks in a non-metallic dish

Mix together the lemon juice, lemon zest, olive

oil, garlic and rosemary and pour over the

lamb ensuring even coverage - leave in a cool

place for a couple of hours

Cook on the barbecue for about 5 minutes

each side (again this will depend on how

done you like your lamb)

This could also be cooked under the grill or

on the hob - the timing’s would be the same

54

Mexican Beef Wraps



Serves: 4

Serve:

Use the lettuce leaves to ‘wrap’ the beef and top with salsa, page 92, and guacamole, page 84.

Ingredients

450g piece of rump steak

Iceberg lettuce, leaves washed and dried and

kept whole

Marinade


2 cloves garlic, finely chopped

1 lime, juiced


2 teaspoons paprika




Method

Place the beef in a non-metallic bowl

Mix all the marinade ingredients together in a

blender and then pour over the beef; cover

and leave to marinate for 8-24 hours in a cool

place

Cook the beef on the barbecue and brush

with the left over marinade during cooking -

depending on how well done you like your

meat this should take about 10 minutes for

medium rare or 15 minutes for medium.

Leave the meat to rest for 5 minutes before

slicing finely.

This could also be cooked under the grill or

on a griddle pan indoors

55

Steak with Roasted Garlic


Total time: 45-50 minutes (35-40 minutes cooking - depending on how you like your

steak)

Serves: 4

Serve:

Give each person a foil parcel to unwrap - be careful of steam escaping as you first open the

foil. The garlic bulbs can then be squashed to release the soft insides and spread over the steak.

Serve with some grilled vegetables or a salad.

Ingredients

4 pieces of rump steak approx. 250g each

4 small whole garlic bulbs (or 2 if large),

papery outer skin removed

Olive oil


Method

Place each garlic bulb on a square of foil and

drizzle a little olive oil over; use the foil to

make a little parcel around the bulbs - keep

the foil loose but fold in the edges together

tightly so the bulb is sealed in

Place the foil parcels on the BBQ grill rack and

cook for about 20 minutes, turning frequently

Meanwhile, season the beef with black

pepper and brush with some olive oil and

then cook on the BBQ for about 5-10 minutes,

depending on how rare or done you like your

steak

Set the beef aside for 5 minutes to rest and

then season with a pinch of salt

You could also roast the garlic parcels in the

oven with some other vegetables and cook

the steak on the grill or hob for an indoors

version of this dish

56

Mains

57

Pineapple Fried Rice



Serves: 3-4

Serve:

Garnish with chopped coriander and serve.

Ingredients

2 eggs, beaten

400g cold, cooked rice (rinse under a cold

tap until thoroughly cold)

1onion, chopped

2 spring onions, finely sliced


2cm ginger, grated


1 tablespoon turmeric powder

150g chopped stir fry vegetables (mange tout,

peppers, baby corn etc.)

100g chopped fresh pineapple

splash of tamari sauce (wheat-free soy sauce)

½ teaspoon sesame oil


Method

To save time, cook the rice while chopping

the vegetables etc

Heat 1 tablespoon of oil in wok, add the egg

and cook until set, turn once (like an

omelette), remove from pan and roughly chop

Sauté onion for a couple of minutes in the rest

of the oil until soft, add garlic, ginger, spring

onions and the turmeric

Add in the rice and stir until coated with

turmeric/oil

Add in the pineapple and mixed vegetables

and stir until cooked

Take off the heat, add the chopped egg,

sesame oil and tamari and stir thoroughly

Season to taste

58

Cauliflower Rice

This is a great alternative to rice if you are following a lower carb plan.



Serves: 3-4

Serve:

As an alternative to rice.

Vegetable Frittata



Serves: 2-4

Serve:

Turn on to a plate and serve in slices with a fresh mixed salad.

Ingredients

1 full cauliflower, trimmed & chopped

1 medium onion, diced

1 celery stick, finely diced



Method

Whizz the cauliflower in a food processor until

the texture of rice

Heat oil in a pan and sauté the onion until soft

Add celery and cook for a further 5 minutes

Add cauliflower, cover and cook until soft

Season to taste

Ingredients


4 large eggs, beaten

50g garden peas


50g baby spinach

Method

Heat the oil in a deep oven proof frying pan

Heat the grill to medium

Mix all the ingredients in a bowl and pour into

the frying pan

Heat gently until the eggs are almost set

through, place under the grill to finish off and

brown the top

59

Quinoa Tabbouleh



Serves: 2-4

Serve:

Use cabbage or lettuce leaves as a spoon/wrap for the salad.

Ingredients

100g quinoa

100g flat leaf parsley, finely chopped

30g mint, finely chopped

5 spring onions, finely chopped (including the

green parts)

4 medium tomatoes, chopped into small

cubes

1½ lemons, juiced

100ml olive oil


Method

Cook the quinoa as per pack instructions, rinse

until cool

Mix all of the ingredients together

Taste and adjust seasoning if needed

60

Sweet Potato and Chickpea Casserole


Total time: 1 hour (45 minutes cooking)

Serves: 4

Serve:

Garnished with the flat-leaf parsley if you have some. This meal can be served on its own or with

a side of broccoli and/or green beans.

Ingredients

2 teaspoons coriander seeds

2 teaspoons cumin seeds


1 large red onion, roughly chopped


2 teaspoons paprika

4 medium sized sweet potatoes, peeled and

cut into wedges (or 2 large)

4 medium sized carrots, peeled and cut into

wedges

400g chickpeas

6 large tomatoes, chopped into 1cm square

chunks

400 ml water


Flat-leaf parsley (optional, for garnish only)

Method

Crush the coriander and cumin seeds in a

pestle and mortar

Heat the olive oil in a pan and gently sweat the

onion until translucent

Add the garlic, paprika and the crushed

coriander and cumin seeds, stir into the onions

for a couple of minutes ensuring they are fully

covered

Add the sweet potato, carrot, chickpeas,

tomatoes and water

Season with a pinch of salt & pepper and

then cover and leave to cook gently on a low

heat for 40-45 minutes until the potatoes and

carrots are soft

If the water hasn’t evaporated by the end of

cooking - cook for 5 minutes with the lid off to

reduce it

61

Indian Style Spicy Mung Beans

Preparation time: 20 minutes + 6 hours soaking, if not using rehydrated mung beans*

Total time: 1 hour

Serves: 4

Serve:

With quinoa/rice pilaf or vegetable fried rice.

* Rinse the mung beans under cold running water and place in a bowl. Cover with several inches

of cold water and soak for 6 hours or overnight. Drain, rinse, and set aside.

Ingredients

300g mung beans, hydrated

1 tablespoon coconut oil or a combination of

butter and oil

1 teaspoon cumin seeds

2 teaspoons turmeric

½ teaspoon cayenne pepper

½ tablespoon ground coriander


1 medium onion, finely sliced

1” ginger root, grated or finely chopped

4 jalapeno green chillies, finely chopped

1 large tomato, diced


¼ cup fresh parsley or coriander, chopped

Method

Heat the coconut oil in a large pan over a

medium heat, add the cumin seeds and fry for

about two minutes, stirring continuously

Add the turmeric, cayenne pepper, coriander

and cumin and stir for about 15 seconds

Add the onion, ginger and green chillies to the

pan; fry until the onion wilts and begins to

brown

Add the mung beans and 200ml of water to

the pot, bring to the boil and then reduce the

heat and simmer, partially covered, until the

beans are just tender which should take about

20-30 minutes

If the water evaporates too much add some

more to keep the beans covered

Add the tomato and season, simmer for

another 15-20 minutes or until the beans are

soft and the liquid has mostly absorbed

At the end of the cooking, check the

seasoning and add more salt & pepper if

needed

Once the beans are ready turn off the heat

and stir in the coriander

62

Red Lentil & Butternut Squash Dhal



Serves: 4

Serve:

With quinoa/rice pilaf or vegetable fried rice.

Ingredients


2 onions, finely chopped

2 green chillies, de-seeded and finely

chopped

4 cloves garlic, peeled and finely chopped



2 teaspoons turmeric

300g split red lentils

1 small butternut squash, peeled, seeds

removed and cut into 2.5cm cubes

500ml vegetable stock

Large handful fresh coriander, chopped

Method

Heat the olive oil in a pan and sweat the

onion, ginger, chilli and garlic for 5 minutes

until soft and translucent

Add all the spices, stir well and then add the

lentils, butternut squash and stock

Bring to the boil and then reduce the heat and

simmer for about 25 minutes until the squash

and lentils are cooked

Turn the heat off and stir in the fresh coriander

63

Vegetable Tagine


Total time: 1 hour 40 minutes

Serves: 4-6

Serve:

With basmati rice.

Ingredients


2 onions, chopped

2 sticks celery, chopped


2 cinnamon sticks

1 teaspoon ground cinnamon

½ teaspoon ground coriander

½ teaspoon ground ginger

½ teaspoon black pepper

½ teaspoon paprika

½ teaspoon nutmeg

½ teaspoon ground cloves

2 litres vegetable stock

1 kg parsnips, chopped into 2cm chunks

1 kg carrots, chopped into 2cm chunks

1kg new potatoes, halved or quartered

(depending on size)

100g dried apricots, chopped


Method

Cook the onions, celery and garlic in the olive

oil in a large pan for about 5 minutes, keep the

heat low so the garlic doesn’t burn

Add all the spices and keep stirring for another

2 minutes - gradually adding 2 tablespoons of

the stock

Once the stock has reduced add the

vegetables and the rest of the stock and bring

to the boil

Lower to a simmer and cook for 1 hour

Remove from the heat and add the apricots

and seasoning

64

Prawn Paella



Serves: 2-3

Serve:

Stir in the parsley and serve. Squeeze over fresh lemon to your taste.

Ingredients


1 onion, finely sliced

1 red pepper, finely sliced

3 cloves garlic, finely sliced

150g paella rice

Pinch saffron strands

1 teaspoon smoked paprika

400ml hot chicken stock

200g green beans, stalked & sliced

lengthways

150g prawns, peeled and cooked

2 tablespoons fresh parsley, chopped

½ fresh lemon

Method

Heat the oil in a large frying pan and sauté the

onion, red pepper and garlic for 5 minutes

Stir in the rice, saffron and paprika, cook for 30

seconds then add the chicken stock

Cook for 10 minutes then add the green

beans and prawns and cook for another 2-3

minutes until the rice is tender and the prawns

are cooked through

65

Coconut Prawns


Total time: 2 hours 20 minutes

Serves: 4

Serve:

With spiced tomato salad, page 25.

Ingredients

For prawns:

10-14 raw prawns, peeled and de-veined

100ml coconut milk

½ teaspoon curry powder

½ teaspoon ground white pepper


1 red chilli, finely chopped

Method

Mix the ingredients for the prawns together in

a bowl and leave to marinate for about 2

hours

Heat a griddle pan until smoking; remove the

prawns from the marinade and place on the

griddle for 1 minute each side, ensure cooked

through

66

Wasabi Fish Cakes



Serves: 4

Serve:

With stir fried vegetables, garlic pak choi, page 9, or samphire as above

Ingredients

4 tuna steaks

2 tablespoons wasabi powder

4 spring onions, thinly sliced

2 tablespoons sesame seeds

Method

Heat a grill to medium

Mix the wasabi powder with 4 tablespoons of

warm water to make a smooth paste

Roughly chop the tuna into chunks, then pulse

in a food processor until roughly minced and

move to a bowl

Stir in the spring onions, wasabi paste and

sesame seeds, mixing well

With damp hands, shape the mixture into 8

patties and place on a grill tray

Grill for 5 minutes on each side until browned

and cooked through

Alternatively, fry in a pan in a little coconut oil

over a medium heat for about 4 minutes each

side

67

Sesame Salmon Burgers



Serves: 4

Serve:

With a fresh green salad. They also work really well with the pad Thai salad, page 24.

Ingredients

4 salmon fillets, skinned



1cm ginger, peeled and minced

75g sesame seeds

2 large eggs, beaten

1 tablespoon sesame oil


Method

Fry/toast the sesame seeds in a dry pan until

golden

Cut the salmon fillets in to 1 cm cubes

Mix the salmon, sesame oil, sesame seeds,

garlic, ginger, spring onions and eggs in a large

bowl; form into burger patties

Heat the coconut oil in a pan and fry the

burgers for about 5 minutes per side until

golden and crisp

Transfer on to a paper towel to drain before

serving

68

Beef Rendang

Preparation time: 15 minutes (+4 hours marinating)

Total time: 7 hours (3 hours cooking)

Serves: 4-6

Serve:

With rice and garnished with the fresh coriander

leaves.

Ingredients

900g stewing steak, cubed

800ml coconut milk



½ teaspoon turmeric

1 onion, chopped

4 garlic cloves, chopped

1” ginger root, chopped

1 red chilli, seeded & chopped

100g desiccated coconut

1 stem lemon grass, trimmed and bruised

1 cinnamon stick or ½ teaspoon ground

cinnamon

handful of fresh coriander leaves

Method

Dry roast the cumin and coriander in a frying

pan over a medium heat until fragrant, approx

2 minutes

Place the roasted cumin and coriander in a

food processor along with the onion, garlic,

ginger, chilli and turmeric and process to a

smooth purée

Coat the beef cubes in the purée and place in

the refrigerator to marinate for at least 4 hours

When ready, place the beef mixture in a pot

with the coconut milk, desiccated coconut,

lemon grass stem and cinnamon

Bring to a boil, then reduce to a simmer and

cook uncovered for 2½ hours, until the beef is

tender; stir occasionally.

Discard the cinnamon stick and lemon grass

stem

Increase the heat to medium-high and cook

for another 25 minutes, stirring frequently, until

all the liquid has evaporated

69

Beef Stuffed Peppers



Serves: 4

Serve:

With a fresh green salad or Mediterranean courgetti, page 23.

Ingredients

6 bell peppers, tops removed and seeded

450g beef mince

1 onion, chopped


1 egg

½ cup almond flour

½ teaspoon dried oregano

¼ teaspoon dried basil


Method


Blanch the peppers in salted boiling water for

about 4 minutes; drain

In a bowl, combine the minced beef, onion,

garlic, egg, almond flour, oregano, basil and

season to taste

Spoon the mixture tightly inside the bell

peppers and place the peppers in a snug-

fitting baking dish so they can stand up and

don’t risk falling over

Place in the oven to cook for 50 to 60 minutes

until cooked through

70

Pork Stuffed Peppers



Serves: 4

Serve:

With a fresh green salad or Mediterranean courgetti, page 23.

Ingredients

900g pork mince

4 bell peppers, tops removed and seeded

1 onion, finely chopped

2 carrots, finely chopped

4 cloves garlic, minced

½ cauliflower head, finely chopped

10 tablespoons tomato paste

1 tbsp dried oregano

1 tbsp dried tarragon


Method


In a bowl, combine the pork with the onion,

carrots, garlic, cauliflower, tomato paste,

oregano, tarragon and season to taste

Spoon the mixture tightly inside the bell

peppers and place the peppers in a snug-

fitting baking dish so they can stand up and

don’t risk falling over

Add 100ml water in the baking dish, cover

with foil and bake in the oven for about 1½

hours

71

Pan-Fried Moroccan Chicken

Preparation time: 10 minutes (plus 30 minutes marinating)


Serves: 4

Serve:

Wth quinoa tabbouleh, page 59, or a green salad.

Ingredients

4 chicken breasts, cut into strips

1 orange, halved and sliced


1 chilli, seeded and finely chopped

1 teaspoon chilli flakes

Juice of 1 lemon



4 tablespoons raisins

4 tablespoons pine nuts




Method

Combine the olive oil with the chilli flakes,

chopped chilli, garlic, lemon juice, cinnamon,

cumin, pine nuts and raisins; season to taste

with sea salt and freshly ground black pepper

Coat the chicken strips in the rub and place in

the refrigerator to marinate for 30 minutes

Heat the remaining oil in a large frying pan and

cook the marinated chicken strips on a

medium heat for about 2 minutes

Flip the chicken strips over, add the orange

slices and cook for a further 2 or 3 minutes,

until well cooked

Stir in the fresh mint and serve

72

Almond Chicken



Serves: 4

Serve:

With a mixed green salad or mixed vegetables and scatter the chicken skin on top. The chicken

skin may need a few extra minutes (whilst the meat is resting) in the oven to get crispy.

Ingredients

4 chicken breasts, skin removed

1 tablespoon almond butter

2 tablespoons homemade mayonnaise (p81)

1 tablespoon lemon juice

1 clove garlic, minced

2 tablespoons coriander, finely chopped

2 tablespoons flaked almonds


Method


Slice the chicken breasts in half horizontally;

place the pieces between cling film and

pound until about ¼” thick

Mix the almond butter, mayonnaise, lemon

juice, garlic and coriander together in a bowl

to make a paste

Slice the chicken skin in to thin strips and

season well

Place the chicken breasts on a greased baking

sheet, season and spread the paste evenly

over them, lay the chicken skin strips around

them

Sprinkle the flaked almonds on top of the

breasts and place in the oven to cook for

about 25 minutes, until cooked through

73

Chicken Fajitas

Preparation time: 5 minutes + 30 minutes marinating


Serves: 4

Serve:

Spoon the chicken mixture in to a serving dish. Serve by spooning the mixture in to the lettuce

leaves with fresh tomato salsa, page 92, and guacamole page 84.

Ingredients

For the chicken:

3 chicken breasts, sliced into 2 cm strips

2 limes, juice and zest

2 tablespoons dried oregano

1.5 teaspoons cayenne peppers


For the vegetables:

2 onions, finely sliced

1 red pepper, finely sliced

1 orange pepper, finely sliced

1 green pepper, finely sliced


For the wrap:

1 romaine or iceberg lettuce

Method

Mix the ingredients for the chicken together in

a bowl and leave to marinate for at least 30

minutes

Heat the oil in a pan and stir-fry the chicken for

5-6 minutes until tender

Stir in the peppers and onions and cook for a

further 3-4 minutes

Season to taste

74

Dry Spiced Chicken



Serves: 4

Serve:

Garnish with fresh coriander and serve with a mixed salad.

Ingredients

350g organic chicken, diced into 1½” pieces

2 tablespoons coconut or olive oil


½ teaspoon fennel seeds

1 bay leaf

2 medium onions, sliced

3 teaspoons ground coriander

1 teaspoon chilli powder


1 teaspoon ground turmeric

2 green chillies, slit

½ teaspoon black peppercorns, crushed

1 tablespoon fresh coriander, chopped

Method

Heat the oil in a pan, add the cumin seeds,

fennel seeds and bay leaf; when they begin to

crackle add the sliced onions and fry for 10-

15 minutes over a low heat

Add the ground coriander, chilli powder,

garam masala and ground turmeric; sprinkle

with a little water and continue to fry over a

low heat

Add the diced chicken and green chillies and

fry, stirring continuously; sprinkle with more

water if required

Reduce the heat and cook, covered, for 10-

15 minutes

Add the crushed black peppercorns and

season to taste

Reduce any excess moisture by frying with the

lid off for a couple of minutes on a higher heat

75

Bang Bang Chicken Noodles



Serves: 4

Serve:

With lime wedges and extra tamari for seasoning, if required.

Ingredients

4 chicken thigh fillets, thinly sliced

4 tablespoons organic crunchy peanut butter

2 tablespoons tamari soy sauce

1 lime, juiced

½ tablespoon toasted sesame oil

½ tablespoon coconut oil

1 red chilli, sliced

300g mixed stir fry vegetables

300g rice noodles, cooked and rinsed under

cold water

Method

Mix 1 tablespoon of water into the peanut

butter, then stir in the tamari, lime juice and

sesame oil; set aside

Heat the coconut oil in a wok over a high heat

until smoking, then add the chicken and stir-fry

for 3 - 5 minutes until browned

Add the chilli and the stir fry vegetables, cook

for 1 - 2 minutes more

Add the rice noodles to the wok and stir-fry

for 1 minute, then gently fold in the peanut

sauce until everything is warmed through

76

Chicken with Coriander, Lime & Avocado


Total time: 1hour 30 minutes (15 minutes cooking)

Serves: 4

Serve:

Pour the avocado out on to plates and place the chicken thighs on top with lime wedges at the

side.

Ingredients

8 chicken thighs


Grated zest & juice of a lime



Pinch of salt & pepper

2 avocados, sliced


Lime wedges

Method

Using a sharp knife make three cuts in each

chicken thigh and place them in a bowl (non-

metallic)

Mix together the olive oil, lime zest, half the

lime juice, garlic, cumin and salt & pepper;

pour the mixture over the chicken and rub in

to the cuts

Cover and allow to marinate for at least 1 hour

Pre-heat a grill to medium-high and cook the

chicken skin side down for 6-8 minutes then

turn. Top with any remaining marinade and

cook until the skin goes crispy and the chicken

is cooked through

While the chicken is cooking, mix the avocado,

coriander and remaining lime juice together

77

Chilli Roast Chicken


Total time: 2 hours (90 minutes - 2 hours cooking time)

Serves: 4

Serve:

With roast potatoes and green vegetables or a green salad.

Ingredients

1 medium chicken (approx.1.5kg)

2 red chillies, de-seeded and roughly

chopped

4 large garlic cloves, peeled

2.5cm piece of fresh root ginger, peeled and

roughly chopped

2 teaspoons cumin seeds


Small bunch fresh coriander



Method

Preheat the oven to 190C

Whizz the chillies, garlic, ginger, cumin and

coriander seeds, fresh coriander leaves, 4

tablespoons of the olive oil and some salt and

pepper in a blender/food processor

Starting at the neck end of the chicken,

carefully slide your fingers between the skin

and the breast meat to loosen the skin

Spread the paste between the skin and the

meat and then press the skin back down, tuck

the ends underneath the chicken to keep it

secure

Place the chicken in a roasting tin; drizzle the

rest of the olive oil over it and season with salt

and pepper

Roast the chicken for 20 minutes per 500g

plus an extra 20 minutes

Once the juices run clear take the chicken out

of the oven, cover and let rest for about 15-

20 minutes before carving

78

Cypriot Chicken



Serves: 4

Serve:

Remove the chicken from the pan and leave to rest for five minutes. Meanwhile, pan fry some

asparagus spears in the same pan to accompany the chicken.

Ingredients

4 chicken breasts

Handful of sundried tomatoes

Large bunch of parsley

Small bunch of basil

Zest of a lemon



Method

Combine the chopped sundried tomatoes,

parsley, basil, lemon zest and garlic in a bowl

with a pinch of salt and pepper

Use a knife to make a pocket on the underside

of the chicken breast (underneath the little flap

on the bottom)

Stuff the mixture into the pocket and fold the

flap back over it to seal the mixture in

Fry the chicken skin side down in some olive

oil for about 10-15 minutes and then turn over

and cook for a further 10-15 minutes

Note: large chicken breasts may take longer so

pierce the thickest part to check the juices run

clear before serving

79

Veal Meatballs with Tomato Sauce



Serves: 4

Serve:

The meatballs on top of the tomato sauce.

This also works well with thin courgette ribbons stirred into the sauce a couple of minutes before

serving or serve some grilled aubergine slices on the side.

Ingredients

For the meatballs:

500g British rosé veal mince

½ red onion, finely chopped

Zest of a lemon

1 teaspoon dried basil (or a tablespoon of

fresh if possible)

1 egg, beaten



For the tomato sauce:




½ teaspoon dried chilli flakes

6 large tomatoes, chopped

400ml chicken stock


Method

Mix the mince, red onion, lemon zest, basil,

egg, rice flour and salt and pepper in a glass

or ceramic bowl; leave to chill for about 20-

30 minutes

Whilst the mixture is chilling prepare the

tomato sauce

Heat the olive oil in a pan and then gently fry

the garlic, oregano and chilli flakes for one

minute (don’t let the garlic brown)

Add the chopped tomatoes and stock

Season generously and bring to the boil

before reducing to a simmer for about an hour

(i.e. until the meatballs are done)

Once the veal mixture has chilled, use damp

hands to shape small meatballs; place them on

a plate and return to the fridge for another 20-

30 minutes

When ready to cook, gently fry the meatballs

in a pan until they are browned on the outside

and cooked throughout - this should take

about 10-15 minutes

80

DIPS & DRESSINGS

81

Brady’s Mayonnaise



Serve:

Use in recipes or as a dip for crudités. Store in the fridge in a glass airtight container for up to 5

days.

Ingredients

2 eggs

Olive or flaxseed oil

¼-½ teaspoon mustard powder

Lemon juice (optional)


Method

Using a stick type blender, blend the eggs, salt

and pepper, mustard and lemon juice if

adding

Slowly add a few drips of oil to the egg

mixture and pulse blend until thoroughly

mixed in; repeat until you get a thick

consistency

*It is really important that you add the oil in

very slowly, if you add it too quickly it will

separate and be hard to save

**For garlic mayo, crush some garlic in with

the eggs at the beginning

82

Coconut Mayonnaise



Serve:

Use in recipes or as a dip for crudités. Store in the fridge in a glass airtight container for up to 5

days.

Ingredients

2 egg yolks

1 teaspoon homemade mustard (p86)

3 teaspoons lemon juice

100ml olive oil

100ml coconut oil


Method

Using a stick type blender, blend the egg

yolks, mustard and 1 teaspoon lemon juice

together

Mix the coconut and olive oil together, heat

very gently until the coconut oil is liquid; you

do not want the oil to get hot, coconut oil is

liquid at a little over room temperature

Slowly add a few drips of oil to the egg mix

and pulse blend until thoroughly mixed in;

repeat until you get a thick consistency

When the mayonnaise is thick, taste and add

the remaining lemon juice and season to taste

*It is really important that you add the oil in

very slowly at first, as the mayonnaise starts to

thicken you may add a little quicker

83

Guacamole



Serves: 2-3

Serve:

As a dip for crudités. Store in the fridge in a glass airtight container for up to 5 days.

Ingredients

2 avocados

1 medium chilli, deseeded & chopped

1 red onion, finely sliced


1 lime, juiced

2 large tomatoes, chopped

Method

Scoop the flesh from the avocado into a bowl

and mash with a fork.

Blend the coriander, onion and lime juice into

a paste and mix into the avocado

Mix in the chopped tomato

Cover and chill for at least 10 minutes

84

Baba Ghanoush



Serves: 2-3

Serve:

With extra oil on top and some chopped fresh parsley as a dip for crudités. Store in the fridge

in a glass airtight container for up to 5 days.

Ingredients

1 aubergine


2 tablespoons tahini (optional)

½ lemon, juiced

2 teaspoons extra virgin olive oil

½ teaspoon ground cumin


Method


Prick the aubergine with a fork and roast in the

oven for 35 minutes

Remove from the oven and place in a bowl of

cold water; when cool enough to handle,

peel off the skin

Blend all ingredients until smooth

Season and allow to cool

85

Mustard

A basic recipe to be prepared when needed



Serve:

As a dip for crudités or as a topping on steak. Store in the fridge in a glass airtight container for

up to 5 days.

Whole Grain Mustard



Serve:

As a dip for crudités or as a topping on steak.

Ingredients

2 tablespoons mustard powder

2 tablespoons water

Sea salt to taste

Method

Combine the mustard powder and water in a

bowl and mix well

Allowing the mustard to ‘rest’ will reduce the

heat

Ingredients

30g yellow mustard seeds;

30g brown mustard seeds;

200ml water;

4 teaspoons mustard powder


½ teaspoon sea salt

Method

Soak the mustard seeds in the water overnight

Place the seeds and soaking liquid in a blender

and whizz with the mustard powder, vinegar

and sea salt until a paste

Pour into a glass jar, cover and refrigerate for

about 4 days before serving

86

Apple Sauce

A very basic recipe to be prepared when needed



Serve:

Warm with pork dishes. Allow to cool and store in the fridge in a glass airtight container for up

to 5 days.

Mint Sauce



Serve:

With lamb dishes.

Ingredients

500g cooking apples, peeled, cored & sliced

1 large strip of lemon peel

100ml water

20g butter

Method

Place the water, lemon strip and apples in a

saucepan and bring to a simmer

Cook for about 10 minutes, until the apples

are soft

Remove the lemon peel, pour the rest into a

blender and allow to cool a little before

whizzing until smooth

Return to the saucepan and reheat; when hot,

stir in the butter and melt

Ingredients

60g fresh mint leaves

1 tablespoon apple cider vinegar

1 teaspoon sea salt

Method

Crush the mint leaves with a pestle in a mortar

with the sea salt

Leave for 30 minutes, allowing the salt to

extract the water from the mint

Add the vinegar and pound again with the

pestle

Add more vinegar if a thinner sauce is desired

87

Quick Ketchup

A basic recipe which can be prepared when needed, although better when left over night for

the flavours to develop



Serve:

As a dip or on the side. Store in the fridge in a glass airtight container for up to 5 days.

Ingredients

150g tomato paste;

½ lemon, juiced

¼ teaspoon mustard powder

75ml water

¼ teaspoon cinnamon

¼ teaspoon sea salt

Pinch ground cloves

Pinch ground allspice

Cayenne pepper, to your taste

Method

Whizz all the ingredients together in a bowl

88

Tiff’s Homemade Tomato Relish



Serves: 2

Serve:


Mango Salsa


Total time: 20+ minutes

Serves: 4

Serve:


Ingredients


½ onion, finely chopped

½ teaspoon coriander seeds

½ teaspoon cumin seeds

Pinch chilli flakes

Pinch ground ginger

4 tomatoes, skinned, deseeded & finely

chopped

Method

Heat oil in a small frying pan, add onions and

fry 2-3 minutes until softened

Put coriander seeds, cumin seeds, chilli flakes

and ginger in a pestle and mortar and grind to

a powder

Add the spice powder and tomatoes to the

onion and simmer gently over a low heat for

10 minutes or until tomatoes have softened

and become a sauce

Allow to cool before serving

Ingredients

1 mango, peeled, stoned and finely diced

250g tomatoes, diced

1 medium red chilli, deseeded and diced

1 tablespoon fresh coriander, chopped

Method

Combine all of the ingredients in to a bowl

and chill for at least 10 minutes

89

Roasted Chilli Dressing



Serves: 2

Serve:

Drizzle over salad or meat dishes for a little kick.

Store in the fridge in a glass airtight container for up to 5 days.

Ginger Vinaigrette



Serve:

As a dressing over salads. Store in the fridge in a glass airtight container for up to 5 days.

Ingredients


3 red chillies

1 lemon, juiced

Bunch of mint leaves, chopped


Method

Prick chillies with a knife.

Using tongs, hold them close to the flame on a

gas stove to roast; or place under a hot grill

turning frequently until the skin is a little burnt

and starts to blister

Once roasted put in a food bag and seal for a

couple of minutes to steam; this makes the skin

easier to peel

Peel the chillies, remove the seeds and finely

chop the flesh

Mix in a bowl with the oil, lemon juice and

mint; season to taste

Ingredients

175ml extra virgin olive oil

1 small lemon, juiced

1 tablespoon sesame oil

2” ginger root, juiced


Method

Whisk together the ginger and lemon juice

Keep whisking and add the olive oil followed

by the sesame oil

Season to taste

90

Garlic & Roasted Onion Salsa



Serves: 4

Serve:


Ingredients

1 large onion, chopped

6 large garlic cloves, minced

6 large tomatoes, diced

½ green bell pepper, diced

2 tablespoons white wine vinegar




½ teaspoon chilli powder

½ teaspoon ground cumin


Method


Mix onion, garlic and seasoning with olive oil,

spread on a baking tray and cook for about

25 minutes until golden brown; stirring once

Remove from the oven and allow to cool

Mix the other ingredients together in a bowl

and cool in the fridge

When onion and garlic are cooled, stir into the

other ingredients

91

Beetroot Salsa



Serves: 4

Serve:

On the side of salads or meat dishes. Store in

the fridge in a glass airtight container for up to 5 days.

Tomato, Mint & Basil Sauce



Serves: 4

Serve:

As a sauce poured over fish, or chicken dishes.

Ingredients

5 small beetroot, diced

8 spring onions, chopped

1 red chilli, seeded & chopped


½ lemon, juiced

5 tablespoons extra-virgin olive oil


Method

Place all the ingredients in a bowl and mix well

to combine


Ingredients

2 very ripe large tomatoes


2 tablespoons tamari



2 teaspoons fresh mint, finely chopped

25g fresh basil leaves, chopped


Method

Cut the tomatoes into small cubes

Mix with the extra virgin olive oil, tamari, lemon

juice, garlic, mint, basil and a good grind of

black pepper

Heat this mixture gently in a small saucepan for

about 10 minutes - it is important that it is

done gently as extra virgin oil will go rancid at

high temperatures

92

Fresh Pesto



Serves: 2-4

Serve:

As a dip or on the side, it’s also great stirred in to warm quinoa. Store in the fridge in a glass

airtight container for up to 5 days.

Ingredients

25g fresh basil

100ml extra-virgin olive oil

50g pine nuts

1 plump garlic cloves, crushed

Method

Put all ingredients into a food processor and

blend to a paste


93

Raita



Serves: 2-4

Serve:

With lamb koftas, onion bhajis or on the side of a hot curry to keep the heat down!

Ingredients

½ cucumber, seeded & grated on a large

grater (i.e. a cheese grater rather than a fine

grater)

1 clove garlic, finely chopped

2 tablespoons fresh mint

150ml natural yoghurt


Method

Cut the cucumber in half lengthways and use a

teaspoon to scrape out the seeds

Grate the cucumber and then place on a

kitchen towel to drain off

Mix the grated cucumber with the garlic, mint,

yoghurt and salt & pepper

94

Fresh Tomato Salsa



Serves: 2-4

Serve:


Ingredients

3 medium tomatoes, stems removed, finely

diced (skin, if you wish)

½ red onion, finely diced

1 medium red chilli, deseeded and diced

1 lime, juiced

50g fresh coriander, chopped


Method

Combine all of the ingredients in a bowl

Taste, if the chillies make the salsa too hot, add

some more tomato; if not hot enough, add a

few chilli seeds

Let sit for an hour for the flavours to develop.

95

Roasted Tomato Salsa



Serves: 4

Serve:

As a sauce for burgers or any other meat or a relish for roasted vegetables. Once cooled store

in the fridge in a glass airtight container for up to 5 days.

Ingredients

6 ripe tomatoes, cut in half

1 lime, juiced





1 small red chilli, seeds removed and finely

chopped


Pinch of sea salt

Method

Cook the tomatoes, skin side down on a

barbecue for about 6 minutes or alternatively

skin side up under a medium grill

Remove from the grill rack and leave aside until

cool enough to handle

Peel off the skins and roughly chop the flesh.

Add the rest of the ingredients and stir to mix

96

Roasted Red Pepper Sauce

Preparation time: 30 minutes if roasting the pepper in the oven or 10 minutes if blackening

over the hob

Total time: 20 - 40 minutes

Serves: 4

Serve:

As a sauce for burgers or any other meat or as a dip for crudités. Once cooled store in the

fridge in a glass airtight container for up to 5 days.

Ingredients

1 red pepper


1 teaspoon fresh thyme

2-3 garlic cloves, minced



Method

Roast the red pepper and remove the skin

when cool. (You can either roast the pepper

in the oven - why not cook a tray of herby

roasted veg at the same time? Or use tongs to

hold it over a flame on your hob)

Once the skin is blackened put the pepper in

a bowl and cover it with cling film

Once the pepper is cool peel the skin off

Also remove the seeds from the pepper and

then place the pepper, balsamic vinegar,

thyme and garlic in a blender

Pulse to mix and then leave the blender

running slowly and pour the olive oil in

Season to taste

97

Hummus



Serves: 2-3

Serve:

As a dip for crudités. Store in the fridge in a glass airtight container for up to 5 days.

Almond Hummus



Serves: 2-3

Serve:

As a dip for crudités. Store in the fridge in a

glass airtight container for up to 5 days.

Ingredients

400g chick peas

1 garlic clove, peeled and crushed

3 tablespoons tahini


½ lemon, juiced


Method

Place all ingredients in a food processor and

blend until smooth or desired consistency

Cover and chill until required

Ingredients

200g almonds, soaked over night

1 garlic clove, peeled and crushed

6 tablespoons tahini

2 lemons, juiced

1 tablespoon fresh parsley, chopped

1 teaspoon fresh basil, chopped

Sea salt to taste

Method

Whizz the almonds in a blender

Add other ingredients and blend until smooth

or desired consistency

98

Desserts

99

Banana Ice Cream



Serves: 3-4

Serve:

With a tropical fruit salad, below.

Tropical Fruit Salad



Serves: 3-4

Serve:

On its own with a spoonful of natural yoghurt or as a side to banana ice cream, above.

Ingredients

6 ripe bananas, peeled and sliced

2 tablespoons natural yoghurt

2 tablespoons freshly squeezed orange juice

1 teaspoon vanilla essence

Method

Lay the sliced banana on a baking sheet and

freeze for 30 minutes

Put the frozen banana into a blender with the

orange juice, half the yoghurt and the vanilla

essence

Whizz until smooth, add the remaining yoghurt

if needed

Ingredients

½ watermelon, cubed

1 mango, sliced

1 papaya, deseeded and sliced

½ pineapple, cubed

2 oranges, segmented

2 passion fruit

Method

Mix the watermelon, mango, papaya,

pineapple and oranges in a large bowl

Scoop the flesh and seeds out of the passion

fruit and mix in with the other fruit

Chill until ready to serve

100

Apple & Cinnamon Omelette



Serves: 1-2

Serve:

Turn out on to a plate and pour the remaining

apple mixture over the top.

Berry Omelette



Serves: 1-2

Serve:

Turn out on to a plate, garnish with some fresh mint leaves to be fancy.

Ingredients

3 eggs

1 green apple, peeled & thinly sliced


2 tablespoons coconut milk

½ teaspoon cinnamon

Method

Whisk the eggs with 1 tablespoon of coconut

milk

Heat 1 tablespoon of coconut oil in a pan, fry

the apple with the cinnamon until the apple is

tender; remove from the pan and set aside

Add the remaining oil to the pan and add the

egg mixture; when almost set flip over

Pour half the apple and remaining coconut milk

on the centre of the omelette

Fold in half and cook for another 30 seconds

Ingredients

3 eggs

20g blackberries &

20g blueberries

20g raspberries


Method

Whisk the eggs

Heat coconut oil in a pan, add the egg and

move the pan to cover the base with egg

When the egg is almost set, add the berries

and fold the egg in half over the berries

Fold in half and cook for another 60 seconds

101

Meal Planner

Day Meal 1 Snack 1 Meal 2 Snack 2 Meal 3

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

102

Special Offer

As a thank you for purchasing this cookbook, we would like to give you a special discounted

rate on our 4 week nutritional coaching plan.

Do you want to:

lose at least a jeans size in only 28 days?

have more energy?

have clearer skin, stronger nails and shinier hair?

eat food that tastes great and know how to maintain it for life?

The Real Food Plan will show you how.

This is the exact plan we use with our personal training clients and Achieve Bootcamp members.

There are no calories or points to count, just tasty foods like the ones in this book.

We will show you how to select the best foods for you, to ensure you look and feel fantastic.

We will provide you with all of the tools you need to achieve long term success.

For more details and reviews from some of our members go to:

www.therealfoodplan.com/cookbook-offer

Thanks,

Darren and Fran Checkley

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103

Real Food, Real Results - Summer Cookbook Copyright 2012 – Darren & Fran Checkley

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.

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