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The Ultimate Body Transformation

R E C I P E B O O K

www.bodytransformerbootcamp.co.uk


© Copyright 2014 Body Transformer Bootcamp.

All rights reserved.No part of this book may be reproduced,stored in a retrieval system or transmittedin any form or means whatsoever without the prior consent and written permission of the author.

Medical Disclaimer

The recipes within these pages is for information purposes only and in no way supercedes any prior

advice given by a medical practitioner, registered dietician or nutritionist. Should you cook and

consume these recipes, you are choosing to do so of your own free will, without coercion and in

the full knowledge that the recipes have not been personally designed for you and that should

you suffer from a medical condition of any kind or suspect that the ingredients may cause you a

medical problem of any kind whatsoever that you should speak to a qualified medical practitioner

for advice.

Further, if you choose to cook and consume these recipes and feel that you are experiencing any

adverse effects, then you should cease using these recipes immediately and consult your doctor.

Introduction

Contents

Smoothies

Strawberry & melon cooler

Alkalising tonic

Melon, orange & kiwi cooler

Pina colada

Refresher cooler

Snacks

Refreshing cucumber salad

Blueberry crunch

Banana yoghurt

Flaxseed spelt bread

Treats

Banana-berry freeze

Berry sandwich bars

Chocolate & coconut bark

Zesty coconut cupcakes

Carrot cupcakes

Banana & lemon loaf

Nut butter cookies

Breakfast

Crunchy cottage cheese

Crunchy quinoa

Spiced apple power porridge

Bacon & egg frittata

Breakfast burrito

Summer fruit pancakes

Fruit & nut porridge

Egg in a cup

Thai coconut quiche

Piled-high protein brekkie

Allowable English brekkie

1

2

3

3

4

5

6

6

7

8

9

10

11

12

13

14

15

15

16

17

18

19

20

21

22

23

24

i-ix

Lunch

B.C.T.A.

Lentil, sweet potato & coriander stew

Turkey taco salad

Egg drop soup

Coconut stew

Dill & caper salmon burgers

Cauliflower chicken

Zingy turkey kebabs

Sesame chicken

Chicken meatballs

Summery chicken salad

Salmon asparagus

Steak strip salad

Tuna & sweet potato crunchy salad

Lentil pepper soup

Egg & ham salad

Hambled eggs

Mackerel salad

Tomato & basil soup

Protein rich omelette

Dinner

Buzzing beef curry

Mediterranean salmon

Chicken, rice & pepper pot

Warming beef stew

Authentic chicken curry

Spaghetti courgetti

Lentil & sweet potato curry

Chickpea chicken

Fragrant Thai fishcakes

Chilli con cauli

Fragrant fish stir fry

Salmon Italiano

Thai red Chicken

Sizzle steak

Cheating stir fry

Turkey Thai hot pie

Easy Thai green curry

Mediterranean chicken

Meat masala

Fragrant mince

Turkey yam soup

Hot & tasty chicken

Satay spice kebabs

Lime chicken fajitas

25

26

27

28

29

30

31

32

33

34

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68

Introduction i

Welcome to the Ultimate Body Transformation RecipeBook. This book will be your bible over the comingweeks! In case you didn't know, nutrition will count forabout 80% of your results. That's right 80%! There is animportant lesson to be learned from the story below...

You see I used to have a client, let's call her Lisa. Now Lisa trained very hard and

never missed a training session and so with all this effort and dedication to her

training she thought that the scales and the measuring tape would really be moving

in the right direction at her weights and measurement day. I never forget the look

on her face when she found out that she lost only 1lb and 1⁄2 an inch from her

waist. She was disappointed and so was I. "You have read the information on the

importance of nutrition and you have been using the recipe book I gave you?”

I asked. It turned out she never read it because she thought she already knew

about nutrition and that her personal trainer wasn't going to know more than

she did.

Sometimes we learn the hard way! I'm pleased to say that once Lisa had become

fully aware of the importance of nutrition for fat loss, we were able to make some

important changes. 28 days later she was 14lbs down and almost 2 dress sizes

smaller. As the saying goes, "When the student is ready, the teacher will appear.”

And you are ready! That's why you are reading this!

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Introduction ii

So you want to know the secret? Well that’s easy! To put it plainly…there is

no secret! However, below I have included the key ingredients that work for

nutrition for health and fat loss. If anything you read, see or hear deviates from

any of these seven principles below chances are you can dismiss it immediately

as a short term fad diet. This is a way of eating that will enable you to achieve both

fast and permanent results in a way that is 100% sustainable. You see this change

has to be permanent so it has to be both straightforward and above all enjoyable.

The good news is that our recipe book will show you how quick, easy and tasty

eating this way is. Get ready for 7 educational points.

FOLLOW THESE PRINCIPLES AND YOU WILL GET RESULTS...

1. Eating less calories than you burn (calorie deficit).

2. Balancing blood sugars by consuming less carbohydrates in general and

making sure that those carbohydrates that we do consume are low GI

(controlling the fat storage hormone insulin and increasing the fat burning

hormone glucagon).

3. Eating more vegetables and some low sugar fruits because they are rich

in antioxidants and micronutrients (vitamins and minerals).

4. Eating plenty of protein for repair and maintenance of lean tissue

(main contributor to metabolism), and to keep us feeling full (protein satisfies

the appetite more than any other macronutrient.

5. Eating plenty of healthy fats from fatty fish, nuts, avocados, coconut and

olive oils (healthy fats are an essential part of a balanced diet).

6. Drinking plenty of water for naturally detoxifying the body, keeping the

brain and body hydrated so it can function properly (green and herbal teas

count towards this water intake).

7. Avoiding processed foods and artificial sweeteners and preservatives.

Now go and learn, cook, enjoy and experience the benefits

that these recipes have to offer.



This healthy eating cookbook is your first step on the road to success. Once you

embark on your new journey you may need a little help along the way. If you do

need the support and guidance then we can help you every step of the way.

You see we are all about getting results for our clients, so if it's weight loss,

fitness, nutrition or health we are here to help you achieve your goal. We have

been transforming bodies, melting body fat and getting people Insane results for

over 5 years.

Here are a few ways we can help you attain your goals:

1) Our Blog

Here you will find lots of free information on health, fitness, weight loss,

nutrition and mindset. www.bodytransformerbootcamp.co.uk/blog

2) 21 Day Detox Program

This detox program is ideal for anyone who can't attend our sessions but wants

the structure of an exercise programme that can be done at home with videos

and a full nutritional program for 21 days to get you into fantastic shape.

The detox plan runs through a private group on Facebook which is where you get

the support from everyone else doing the plan with you. You get food plans, recipes,

workouts, nutritional videos explaining why we are doing certain things plus you

get the guidance of everyone else that's on the program with you. Most people will

lose between 10-20lbs on this 21 day program.

So If you want to detox your body and get in shape fast using a proven formula

to get results then visit www.dropajeansizein21days.com or email

[email protected]

Find Us...

Introduction iii07921 196881 | Follow us on Facebook


1) Body Transformer Bootcamp

Our 28 day Bootcamp consists of 3 x 45 minute High Intensity group

personal training sessions per week where you will be working out with other

like-minded people all melting away the pounds with our fat burning workouts.

You also get access to our members website where you will receive our 'Body

Transformer Nutritional Formula' book, cook books and home workout videos.

We even offer a full money back guarantee if you don't lose at least a clothes

size in 28 days. Visit www.bodytransformerbootcamp.co.uk

Email me: [email protected]

Follow us on Facebook

Watch us on YouTube

Radek Kalas

Introduction iv07921 196881 | Follow us on Facebook




www.youtube.com/BodyTransformerBootc

21 Day Body Transformations

Ellie: Lost 11.5 inches and 11 lbs Jayne: Lost 14 inches and 13 lbs

Julia: Lost 12 inches and 10 lbs Kay: Lost 15 inches and 11 lbs

Introduction v07921 196881 | Follow us on Facebook


Kerry: Lost 5.5 inches and 5 lbs Roman: Lost 6.5 inches and 7 lbs

Robert: Lost 9 inches and 12 lbs Talib: Lost 6 inches and 9 lbs

21 Day Body Transformations

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Below are a few hints and tips to help you along the way.We suggest you spare a few minutes to read this beforeyou get cooking.

The following products can be

purchased from my online store

Let’s get started...

COOKING WITH FATS AND OILS

With so many different fats and oils available, it’s important

to be aware of their correct usage. For cooking and frying at

high temperatures, the following are safe to use, as they

remain stable at higher temperatures, thus pose no danger

to your health. These are coconut and ghee (clarified butter).

Coconut oil is high in lauric acid, a fatty acid that is anti-fungal,

anti-bacterial and anti-viral.

Although often perceived as unhealthy, when used in moderate amounts, butter

is a much better option than a highly processed vegetable oil spread or margarine.

It’s a great fat to use on top of fish or meat in the oven, or in stews or slow-cooked

meals at lower temperatures.

For salads, use cold pressed extra virgin olive oils, sesame or peanut oils.

There is also a variety of fats and oils that should be avoided completely.

All hydrogenated and partially hydrogenated oils are bad for you and can

contribute to a range of serious health problems such as cancer,

heart disease and immune dysfunction.

COCONUT FLOUR

A gluten free alternative to normal flour. This is a versatile

ingredient, which can be used in baking and cooking.

Also makes great pancakes! (See recipe on page 15).

Introduction vii

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http://astore.amazon.co.uk/bodytransform-21



SAFE SWEETNESS

Avoiding sugar can be a challenge – it appears in so many

processed and junk foods, as well as in products deemed as

‘diet’ ‘natural’ and ‘healthy’ that it is almost unavoidable.

Sugar is the biggest drug on the planet, and its biggest

replacement is aspartame, which carries its own health risks.

One of aspartame’s ingredients, phenylalanine, blocks the

production of serotonin, thus meddling with the chemistry

of the brain.

A great natural sweetener to use is Stevia, which is derived from a herb plant. Use it

freely in cooking and baking instead of sugar, or to add sweetness to hot drinks and

meals. There are many studies that link sugar consumption with diseases and health

issues from cancer, weakened immune systems, and even Alzheimer’s.

Get into the habit of reading labels on food items before you buy them.

And remember, foods labelled as ‘low sugar’ generally tend to be substituted

with unhealthy sweeteners.

TEA

Green tea has lots of amazing health benefits; it is high in

antioxidants and contains about half the amount of caffeine

than normal tea. It is widely available in supermarkets, health

shops and online.

Similarly, Tulsi Brahmi (caffeine free) is another healthy alternative

with healing properties, as well as also being a rich source of

antioxidants. Both teas have shown to reduce the risk of many

cancers and heart disease.

Of all herbal teas, licorice tea is arguably one of the most beneficial

yet under-appreciated herbal teas. Licorice tea can help the liver to

rid unwanted toxins, can relieve constipation, is used to treat low

blood pressure, Helps to lower cholesterol and is an anti-allergenic

so is helpful for hay fever and conjunctivitis sufferers.

Introduction viii

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Buy now

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STORECUPBOARD SAVIOURS

There are plenty of simple ways to make your food

taste good. Why not keep your cupboards stocked

up with a handy supply of spices and rubs, which

are generally very cheap to buy, simple to use,

and a much healthier alternative to the artificial flavourings,

additives and sugars found in many of the processed sauces available.

SNACKS

We recommend having proper meals and not snacking but if you

are feeling a bit peckish and a meal is not at hand there are some

great ideas in this recipe book to help keep your hunger at bay.

FISH OILS

Omega 3 fatty acids are essential to health and have heart-

protective and anti-inflammatory properties. Omega 3 fatty

acids also improve insulin sensitivity. A general recommendation

is 2-3g of Omega 3 per day, especially if fatty fish like sardines

and salmon is not included in the diet. It is important to check that

your Omega 3 supplement is molecularly distilled, which means

that it has had contaminants like mercury and PCB’s removed.

GREEN DRINKS

Powdered green food blends are available on the market for people

looking to increase their antioxidant, vitamin and mineral levels.

These are also highly alkaline – this is great for people eating a

high protein diet, which can make the body acidic. Spirulina and

wheatgrass powders are just some examples of green drinks that

are available on the market.

Buy now

Introduction ix

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PER SERVING:

136 Calories31g Carbs3g Protein0g Fat

1Smoothies

1 medium slice watermelon, chopped roughly12 medium strawberrieshandful ice cubes300ml spring water (more or less, depending on desired consistency)

SERVES 1

Put all the ingredients into a blender and whizz until smooth. Serve in a glass.

Strawberry & melon cooler


07921 196881 | Follow us on Facebook 2Smoothies

PER SERVING:


handful fresh spinach2 kiwis, halved2 tbsp wheatgrass powderjuice of half a lemon2 tbsp liquid chlorophyll (optional) diluted in 300ml spring water (more or less, depending on desired consistency)

SERVES 1


PER SERVING:

Alkalisingtonic



PER SERVING:


PER SERVING:


1 medium slice watermelon, chopped roughly1 small orange, peeled1 kiwi peeled and chopped roughlyhandful ice cubes200ml spring water (more or less, depending on desired consistency)

SERVES 1

1 slice fresh pineapple, peeled and chopped roughly1 tbsp coconut creamhandful ice cubes40g vanilla fl avoured whey protein (optional)

SERVES 2



ssiistenncy))

whhhey

Melon, orange& kiwi cooler

Pina colada



50g fresh mangohandful fresh spinach1 tbsp wheatgrass powderhandful cucumber, chopped roughly2 kiwis, peeled and dicedhandful ice cubes

SERVES 1

PER SERVING:



Refresher Cooler


07921 196881 | Follow us on Facebook 5Snacks

1 cucumber, halved lengthways then cut into long strips1 tbsp olive oilhandful fresh mint, chopped fi nelypinch of sea salt

SERVES 2

PER SERVING:


Prepare a medium grill. Place the cucumberstrips onto a baking tray and lightly drizzlewith olive oil.

Grill for 5 minutes until the cucumbers havesoftened slightly.

Serve with a sprinkle of mint and sea salt.

Suggestion: Ideal as a quick snack or as an accompaniment to lunch or dinner

Refreshingcucumber saladd


07921 196881 | Follow us on Facebook 6Snacks

100g plain yoghurt50g fresh blueberries15g chopped hazelnuts

SERVES 1

60g plain yoghurt1 medium sized banana, chopped15g fl aked almonds1 tsp acacia honey

SERVES 1

PER SERVING:


PER SERVING:


Place the yoghurt into a bowl.Top with the blueberries and hazelnuts.

Place the yoghurt into a bowl.Top with the banana, almonds and honey.

Blueberry crunch

Banana yoghurt


07921 196881 | Follow us on Facebook 7

500g wholegrain spelt fl our½ tsp salt1 tsp quick yeast3 tbsp fl axseed400ml warm water1 tbsp olive oil

SERVES 6

Preheat oven to 200˚C. Grease two medium sized bread tins, with butter.

In a large bowl, mix together the fl our, salt, fl axseed and yeast.

Roughly mix the water into the fl our. While the dough is still craggy, add the olive oil and give it a good mix.

Knead the dough for several minutes, using a little extra fl our to stop it sticking to your hands.

Divide the mixture into the two bread tins. Cover with a clean tea towel, and leave somewhere warm for 25 minutes e.g. next to a radiator.

Bake for 40-45 minutes. Turn out the loaves onto a wire rack and allow to cool for at least 5 minutes before serving.

PER SERVING:


Recommended: Flaxseed is a great antioxidant, rich in Omega 3 essential fatty acids and fi bre

Snacks

Flaxseed spelt bread



1 banana300g frozen raspberries 100g plain greek yoghurt1 tbsp acacia honey1 sheet parchment / baking paper

SERVES 4

PER SERVING:


Cut the banana into thin slices, and place on a lined tray. Freeze for one hour.

Remove bananas from the freezer and place in a food processor with the frozen raspberries.

Leave for ten minutes to soften up. Add honey and yoghurt and pulse until creamy. If the processor gets stuck, wait a few minutes for the mixture to soften up before continuing.

Serve immediately or freeze for a later date.Remove from the freezer 15 minutes before serving.

Top Tip: A healthy dessert packed full of antioxidants, ideal for entertaining guests

Treats

Banana-berry freeze



100g coconut fl our60g vanilla fl avoured whey protein (optional)1 tbsp ground fl axseed2 tsp baking soda1½ tsp cinnamon½ tsp sea salt50ml coconut oil25ml light coconut milk4 eggs2 tsp vanilla extract20g pitted dates chopped fi nely200g mixed berries10g unsweetened coconut fl akes

MAKES 8 SQUARES

PER SQUARE:


Divide the dough in half and press half evenly into the bottom of the parchment lined pan. Spread the berries evenly over top of the dough.

On a separate sheet of greaseproof paper, gently shape the remaining dough into a similar size and shape as before. Lift the dough on the paper and transfer over the berries like a lid, removing the paper as you go. If it breaks apart, that’s fi ne, just cover the berries as much as possible. Sprinkle the dough lid with coconut fl akes, and press lightly to hold them in place.

Bake for 20 minutes, until the coconut is golden and they spring back to the touch. Allow to cool in the pan completely before cutting into squares. Store in an airtight container and refridgerate for up to 4 days.

Preheat the oven to 175˚C. Line a 9x9 inch baking tray with greaseproof paper.

Sieve the fl our into a bowl and add the whey protein (if using), fl axseed, baking soda, cinnamon, and salt. Set aside.

In a separate bowl whisk together the coconut oil, coconut milk, eggs, and vanilla until creamy. Add the dates then slowly stir in the fl our mixture until well combined and a fi rm dough forms.

Treats

Berry sandwich bars


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80g coconut oil3 tbsp organic cocoa powder½ tbsp stevia 120g chopped nuts

SERVES 6

PER SERVING:


A low carb treat that tastes truly indulgent and will satisfy any sweet tooth.

You can use any type of nuts. Hazelnuts, brazils, macademia or pistachios work very well. Chop them roughly to add extra texture.

Chocolate &coconut bark

Line a baking tray with greaseproof paperand put in the freezer.

Melt the coconut oil gently in a pan over a medium/low heat.

Add the cocoa powder and stevia. Stir well to combine.

Blend the nuts into the mixture.

Remove baking tray from freezer and pour the mixture onto the baking paper,spreading evenly to desired thickness.

Put in freezer on a level shelf and leave for 20 minutes. It will then be ready to eat.

If you can resist not eating it all in one go, the bark can be kept in the freezer for up to 2 weeks.



75 g coconut fl our¼ tsp salt70g vanilla fl avoured whey protein (optional)1 tsp baking soda12 tsps steviagrated zest of 1 unwaxed limegrated zest of 1 unwaxed lemon1 tsp vanilla or orange extract2 eggs4 egg whites40ml coconut oil, melted100ml light coconut milk30g unsweetened coconut fl akes

MAKES 8 CUPCAKES

Preheat the oven to 175˚C. Line a cupcake tin with 8 cake cases.

Sieve the fl our into a bowl. Add the salt, whey protein (if using) and baking soda and mix together.

In a separate bowl, mix together the stevia, lime and lemon zest and vanilla / orange extract.

In a large bowl, beat the eggs and whites until foamy. Add the coconut oil and coconut milk and stir until smooth. Add the lemon, lime, vanilla and stevia, stirring well. Stir in the coconut fl our mixture, then fi nally add the fl aked coconut. Mix together into a fi rm batter.

Divide the batter into the cake cases. Bake for 18-20 minutes. Allow to cool for 10 minutes in the tin, and then transfer to a wire rack to cool.

PER CUPCAKE:


Treats

Zesty coconut cupcakes



70ml olive oil 70ml coconut oil 2 tsp vanilla essence120ml coconut cream115g coconut fl our2 tsp stevia2 tsp cinnamon¼ teaspoon cloves, ground fi nely1½ tsp baking powder¼ tsp salthandful chopped pecans, plus some left whole for decorating170g grated carrot5 eggs, separatedhandful raisins (optional)

For frosting: (optional)75g total greek yoghurtfew drops vanilla essence½ tsp steviapaper cake cases

MAKES 15 CUPCAKES

In a separate bowl, sift fl our, stevia, baking powder, cinnamon, cloves, and salt. Stir mixture. Add the chopped nuts.

Stir the wet mixture into the dry mixture. Whisk in the egg yolks.

In a separate bowl, beat the egg whites until stiffpeaks form. Add some of the whites to the cakemixture, then fold in the remaining whites.Spoon the mixture into the cake cases, taking care not to over fi ll them as this can prevent the cakes from rising. Cook for 20-25 minutes, until the cakes spring back when a light pressure is applied. Cool on a cake rack.

For frosting, add the yoghurt, vanilla essence andstevia to a bowl and mix thoroughly. Add the frosting to top of cakes and decorate with a pecan nut.

Preheat oven to 170˚C. Line a cake tray withcake cases.

In a bowl stir together the oils, vanilla essence and coconut cream. Add carrots.

PER CUPCAKE:


Treats

Carrot cupcakes



150g coconut fl our125g brown rice fl our (or use coconut fl our, if unavailable)3 tsp baking powder½ tsp salt110g coconut oil, melted110g butter9 tsp stevia3 ripe bananas mashed4 large eggs½ tsp vanilla extract ½ tsp cinnamon2 tbsp acacia honey 1 tbsp lemon juice4 tsp stevia (for the topping)

SERVES 8

PER SLICE:


Preheat oven to 175˚C.

Sift fl ours with baking powder and salt.

Beat the coconut oil, butter, stevia and bananastogether until smooth and then briefl y stir in theeggs. Add the vanilla extract, cinnamon and honey and stir well.

Stir this gently into the fl our mixture until blended.

Pour into a loaf tin and bake for about 1¼ hours or until a skewer comes out clean and the cake is just fi rm.

Cool for 10 minutes and then mix the sugar withthe lemon juice and drizzle over the top.

Healthy baking - fun for the family!

13Treats

Banana & lemon loaf


07921 196881 | Follow us on Facebook 14Treats

¼ tsp apple cider vinegar1 egg1½ tsp vanilla extract3 tbsp acacia honey60g brown rice fl our or coconut fl our¼ tsp sea salt¼ tsp baking powder3 tsp stevia½ tsp ground cinnamon60g cashew or almond butter

MAKES 10 COOKIES

PER COOKIE:



Combine all wet ingredients in a large bowl and mix thoroughly.

In separate bowl, mix together dry ingredients, then pour in the wet ingredients and mix thoroughly.

Drop teaspoons of batter on parchment lined baking tray and fl atten gently with a fork.Bake for around 10 minutes until golden.

Nut buttercookies



175g cottage cheese1 kiwi diced15g fl aked almonds

SERVES 1

60g uncooked quinoa50g plain yoghurt20g dried pitted prunes15g fl aked almonds½ tsp ground cinnamon

SERVES 1

PER SERVING:


PER SERVING:


Serve the cottage cheese in a bowl, topped withthe kiwis and almonds.

Cook the quinoa according to packet instructions. You might prefer to do this the night before to save time in the morning. Cool the quinoa with cold spring water.

Drain and serve in a bowl topped with yoghurt,almonds, prunes and a sprinkle of cinnamon.

Breakfast

Crunchy cottage cheese

Crunchy quinoa



40g porridge oats, soaked overnight in spring water1 medium sized apple, diced15g fl ax seeds, ground1 tsp ground cinnamon

SERVES 1

PER SERVING:


Place the soaked oats into a sauce panand cook over a medium heat for severalminutes, stirring continuously.

Add the diced apple and cook for severalminutes. Stir in the fl ax seed.

Spoon the contents into a bowl, andsprinkle with cinnamon.

Top Tip: Soaking the oats for at least 12 hours overnight makes it mucheasier for the body to digest.

This also speeds up the cookingprocess, which is ideal if you are short on time in the mornings

Breakfast

Spiced apple power porridge

G

L U T E N

CONTAIN

S!



3 eggs, yolks and whites separated7g butter2 rashers bacon (preferably unprocessed), diced sprinkle parsley (optional)

SERVES 1


Beat the egg whites in a bowl, until stiffpeaks form.

In a separate bowl, beat the yolks andbutter together.

Gently melt the butter in a pan and set aside.

In a medium sized skillet, fry the bacon until crispy. Remove from pan.

Gently fold the egg yolks and bacon into the egg whites.

Pour the batter back into the skillet so that it covers the base of the pan evenly. Cook on a medium heat for 2 minutes, then bake in the oven for 15 minutes.

Remove the souffl e gently from the skillet, loosening with a spatula.

Garnish with a sprinkle of parsley (optional).

Suggestion: Try to use unprocessed bacon, preferably cured with natural ingredients, that contains no added artifi cial ingredients or preservatives.

Ideally sourced from a local butcher or farm shop

Breakfast

Bacon & egg frittata

PER SERVING:




3 eggs, yolks and whites separated5g coconut oilhalf a red onion, fi nely chopped1 tomato, fi nely chopped1 green chili, fi nely chopped½ yellow or red pepper, dicedhandful fresh coriander, fi nely chopped60g cooked meat e.g chicken or beefquarter avocado, cut into small chunks

SERVES 1

Whisk the egg whites.

Melt half of the coconut oil in a lightly warmed skillet. Pour half the egg whites into the pan, swirling to spread them evenly. After 30 seconds, cover and cook for 1 minute. Use a spatula to loosen and slide onto a plate. Repeat this process with remaining egg whites.

Sauté the onion with the remaining oil for one minute then add tomato, chilis, pepper, coriander and meat. Whisk egg yolks and pour into pan, mixing into the other ingredients.

Add avocado then spoon half of the fi lling onto each egg white. Roll the egg white up into burritos.

PER SERVING:


A perfect weekend treat!

Breakfast

Breakfast burrito

10



3 tsp coconut fl our2 eggs½ tsp ground cinnamon 2 tsp stevia1 tsp coconut oil1 tbsp plain yoghurt100g mixed berries and fruit, chopped into small pieces

SERVES 1

Place the fl our, eggs, cinnamon and stevia in ablender and mix until smooth. Add more fl our ifnecessary to achieve a medium consistency(pourable but not runny).

Heat the coconut oil in a pan to a medium / highheat and then pour in a small amount of the mixture into the centre of the pan (around 50ml).

Move the pan around gently to even out the mixture into a circular shape. When small holes appear in the pancake, turn it over and heat on the other side for 1-2 minutes. Repeat with remaining batter.

Serve with yoghurt and fruit.

PER SERVING:


Suggestion: Choose low / medium-sugar fruits,such as berries, kiwis and strawberries, rather than high-sugar fruits, such as bananas, apples and mangos, if you are watching your carb intake

F b k Breakfast

Summer fruit pancakes



40g porridge oats, soaked overnight in spring water1 tsp stevia1 kiwi, diced15g fl aked almondshandful dried prunes, chopped

SERVES 1

Place the soaked oats into a saucepan and cookover a medium heat for several minutes, stirringcontinuously. Stir in the stevia.

Spoon the contents into a bowl. Add the kiwi,almonds, and prunes.

PER SERVING:


Top Tip: Soaking the oats overnight - for at least 12 hours - makes it much easier for the body to digest.

This also speeds up the cooking process - ideal if you are short on time in the mornings

Breakfast

Fruit & nutporridge

G

L U T E N

CONTAIN

S!



2 eggs2 oatcakes5g buttersalt and pepper

SERVES 1

PER SERVING:


Boil the eggs in a pan of salted waterfor 10 minutes. Place in cold water forone minute to cool, then peel.

Place in a cup with butter and seasonwith salt and pepper. Mash thoroughlywith a fork.

Spread thickly onto oatcakes.

Breakfast

Egg in a cup



handful of broccoli, chopped into medium sized pieces6 eggs15g melted butter2 salad tomatoes2 shallots1 garlic clove1 stick lemongrass400ml light coconut milk½ tsp chilli fl akes

SERVES 4

PER SERVING:



Butter a 10-inch round or 13x9 inch square baking dish. Cook the broccoli in boiling water for 4 minutes, then drain.

In a blender, mix together the remaining ingredients. Stir in the broccoli.

Pour the mixture in a baking dish and bake in theoven for 20 minutes or until set in the middle.

Thai coconut quiche

Breakfast



2 eggslarge handful of spinach15g plain cashews½ tsp salad shaker seasoning*

SERVES 1

Remove the eggs from the heat, and cool down for one minute with cold water, before peeling.

Serve the eggs sliced over a bed of spinach. Add the cashew nuts and sprinkle with seasoning.

Boil the eggs in a pan of salted water for 10 minutes.

While they are cooking, steam the spinach gently for 3-4 minutes, until wilted.

PER SERVING:


* To source ingredient, see note in Introduction page vi - Storecupboard Saviours

Piled-high protein brekkie

Breakfast



10g ghee or coconut oil 4 rashers unsmoked bacon (preferably unprocessed)handful mushrooms, chopped2 tomatoes, halved4 eggs

SERVES 2Next, fry the tomatoes gently for several minutes on each side. Remove pan from heat.

Break the eggs into a jug and whisk gently. Cook the eggs over a medium heat in a saucepan, stirring all the time. When the eggs are cooked, remove from heat, and transfer to a plate with the bacon, mushrooms and tomatoes.

In a pan, heat the ghee or coconut oil to a medium / high heat. Fry the bacon rashers on both sides until crispy. Add the mushrooms and fry for several minutes. Remove from pan.

PER SERVING:



Ideally sourced from a local butcheror farm shop

Allowable English brekkie

Breakfast



10g butter or ghee2 rashers unsmoked bacon (preferably unprocessed)2 spring onions, chopped2 chicken breasts, halved2 beef tomatoes, cut into sliceshalf an avocado, mashed

SERVES 2

In a frying pan, melt the butter or ghee over amedium heat. Fry the bacon rashers on both sides until crispy. Remove from pan and put to one side.

Pan fry the chicken for around 6-8 minutes untilcooked through. Add the spring onions and fry forone minute. Remove pan from heat.

Arrange the items on a plate in a stack, starting with a piece of chicken as a base, and fi nishing with another piece of chicken as a ‘lid’.



PER SERVING:


B.C.T.A. (Bacon, Chicken, Tomato, Avocado)

Lunch



2 tbsp oil (preferably coconut)1 red onion, chopped fi nely1 carrot, chopped fi nely1 garlic clove, chopped fi nely1 tsp ground coriander1 tsp celery salt½ tsp ground cumin350g red lentils, soaked overnight1 bay leaf1 litre spring water2 medium sized sweet potatoes, peeled and diced1 tin tomatoesjuice of half a lemonhandful coriander, chopped fi nely½ tsp salt½ tsp black pepper4 tbsp plain yoghurt for serving

SERVES 4

In a large saucepan, heat the oil over a mediumheat. Add the onion and carrots. Cook, stirringoccasionally, until softened. Add the garlic, ground coriander, celery salt and cumin and cook for 30 seconds. Add the lentils, water and the bay leaf.

Bring to a boil, then reduce to a simmer. Cover and cook for 10 minutes. Add the potatoes and cook for a further 10-15 minutes or until the potatoes are just tender.

Stir in the tomatoes and cook for several minutesuntil warmed through. Remove the bay leaf. Stir in the lemon juice, coriander, salt and pepper.Spoon into a bowl and top with a spoonful of yoghurt.

Lunch

Lentil, sweet potato & coriander stew

PER SERVING:




10g coconut oil1 romaine lettuce, halved lengthwise1 tomato, diced roughly1 red onion, cut into chunks1 green pepper, diced roughlyhalf an avocado, peeled, pitted and diced½ tsp ground cumin¼ tsp paprika¼ tsp chilli powder¼ tsp salthandful fresh coriander, chopped fi nely (optional)200g turkey, diced

SERVES 2

Drizzle half of the oil lightly over the romainelettuce, tomato, onion, pepper and avocado.Mix remaining oil with the spices and salt and coat the turkey thoroughly.

Heat a large skillet to a medium temperature.Add the turkey to the pan and spread the vegetables and romaine evenly around it. Cook for 3 minutes, then turn all the ingredients.

Cook for a further 3 minutes, then remove theturkey, romaine lettuce and all vegetables, except for the onion and peppers. Grill the onions and peppers until softened.

Cut romaine into small chunks. Serve in a bowltopped with the turkey and cooked vegetables.Add salt to taste and garnish with coriander.

SERVES 2

Lunch

PER SERVING:


Turkey taco salad



500ml chicken stock (see recipe on right)200g chicken or turkey fi llets, cut into strips300g chopped fresh vegetables, or frozen (broccoli, carrots, sweetcorn, beans, etc)2 eggs, beaten3 spring onions, sliced fi nelysalt and pepper

SERVES 2

In a large saucepan, bring the stock to a gentlesimmer. Add the raw meat and vegetables. Simmer rapidly for 5 minutes.

Pour eggs into the soup in a steady stream, then stir gently while the egg cooks. Season with salt and pepper to taste.

Spoon into bowls, and garnish with spring onions.

Easy to make: Home-made chicken stockChicken stock is quick to make and so goodfor you! Place a whole chicken carcass in a largepan full of water. Season well with salt andpepper and a bay leaf if you have one.

Simmer for 2 hours. Remove from heat and allow to cool completely, then drain the liquid from the carcass. Discard carcass and bay leaf.The stock can be frozen or kept in the fridgefor several days

Lunch

PER SERVING:


Egg drop soup

10



2 small shallots, roughly chopped75g fresh coconut, grated2 garlic cloves, fi nely chopped3 jalapeno peppers, seeded and halved1 tbsp coconut oil300g chicken, diced (optional)1 large cucumber, peeled, seeded and sliced1 small head of caulifl ower, broken into fl orets1 carrot, peeled and sliced2 spring onions, fi nely chopped60g green beans, ends removed1 tsp turmeric½ tsp ground cumin300ml light coconut milksalt to taste150g low fat natural yoghurt

SERVES 3

In a food processor, blend the shallots, fresh coconut, garlic and jalapenos for 1 minute until fi nely shredded.

In a large saucepan, warm the coconut oil andadd the shredded mixture to the pan. Sauté for2 minutes.

Add the chicken, if using, plus the cucumber,caulifl ower, carrot, spring onions, green beans,turmeric and cumin. Sauté for one minute thenadd coconut milk and bring to a rapid simmer.

Reduce heat slightly, cover and cook for around8 minutes until vegetables are cooked.

Add salt to taste. Remove from heat and stir inthe yoghurt.

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SERVES 3

PER SERVING:


Coconut stew

Lunch



350g salmon fi llets1 tsp dijon mustard1 tbsp dill, fi nely chopped1 tsp capers, drained1 jalapeno pepper, seeds removed, fi nely choppedhalf a red onion, fi nely chopped¼ tsp rock saltlemon wedge to garnish1 tsp coconut oil or ghee

SERVES 2

Cut the salmon into chunks and put quarter intoa food processor with the mustard. Pulse into asmooth paste. Add remaining salmon and ingredients and pulse to break up salmon into small chunks, rather than a smooth paste.

Shape the salmon into two burgers. If the burgers are very moist, brush lightly with coconut fl our.

Heat a skillet over a medium heat. Add thecoconut oil or ghee and fry the burgers gently for 3-5 minutes until fi rm and easy to fl ip. Turn and repeat. Serve with wedges of lemon.

Suggestion: These taste great with a Refreshing Cucumber Salad. See recipe on page 5

Lunch

PER SERVING:


Dill & caper salmon burgers



1 head caulifl ower, grated1 tbsp ghee600g boneless chicken thighs, cut into strips1 onion, fi nely chopped1 jalapeno pepper, fi nely chopped2 garlic cloves, fi nely chopped1 green pepper diced1 red pepper, diced1 tin (400g) tomatoes150ml chicken stock (see recipe on page 28)1 tsp ground cumin1 tsp salt100g frozen peas

SERVES 4

Grate the caulifl ower or whizz in a food processor.

In a large saucepan, heat the ghee over a medium / high heat and add the chicken. Cook for 4-6 minutes until browned all over. Add more ghee if needed, then add the onion, garlic, jalapeno and peppers and cook for several minutes.

Add tomatoes, stock, cumin, salt and caulifl ower.Stir well. Simmer covered for 10 minutes, then add peas and simmer for 2 minutes

Lunch

PER SERVING:


Caulifl ower chicken



100g plain yoghurt2 tsp fresh lime juice1 tsp fresh ginger, chopped fi nely1 garlic clove, chopped fi nely½ tsp ground cumin½ tsp turmeric½ tsp ground black pepper½ tsp rock salt4 turkey breasts, cut into 1½ inch thick pieces1 tbsp coconut oil or ghee, meltedbamboo skewers, pre-soaked for 30 minutes

SERVES 3

In a bowl, combine the yoghurt, lime juice, ginger,garlic, cumin, turmeric, pepper and salt. Add theturkey and marinate in fridge for 30 minutes.

Coat an oven tray with a small layer of meltedcoconut oil or ghee and prepare a medium / hot grill.

Thread the turkey onto the skewers. Grill, turningoccasionally for 10-12 minutes.

Suggestion: These taste great with a Refreshing Cucumber Salad. See recipe on page 5

Lunch

PER SERVING:


Zingy turkey kebabs



2 tbsp coconut oil or ghee350g chicken, cut into stripssalt and pepper1 tbsp olive oil1 tbsp tahini1 tbsp sherry vinegar1-2 carrots, grated12 radishes, slicedhandful parsley, roughly chopped1 tsp sesame seeds to garnish

SERVES 2

Melt half of the coconut oil or ghee gently in a pan.

Season the chicken with salt and pepper and mix with the melted oil. In a skillet, melt the remaining oil or ghee over a medium / high heat. Cook the chicken for 10 minutes. Set aside to cool slightly.

In a jug, combine the tahini, olive oil and sherryvinegar.

In a bowl, mix the chicken with carrots, radish and parsley. Drizzle the tahini dressing on top and mix well. Garnish with sesame seeds.

Lunch

PER SERVING:


Sesame chicken



350g chicken breasts, chopped roughly1 carrot, grated2 garlic cloves100g fresh coconut, grated1 egg2 tsp curry powder½ tsp salthandful parsley or coriander10g coconut oil or ghee

SERVES 2

Suggestion:These are ideal as a portable snack, or as a meal served with a healthy accompaniment, such as a salad and sweet potato

Put everything except for the coconut oil or gheeinto a food processor and whizz into a smooth paste. Using your hands, form 20-24 meatballs.

In a large pan, melt the coconut oil or ghee over a high heat. When the oil is hot, put the meatballs in the pan and cook for 2 minutes. Roll each meatball over and cook for a further 5 minutes.

Reduce to a medium heat, cover the pan and cook for a further 6-8 minutes.

Lunch

PER SERVING:


Chicken meatballs



handful fresh spinach leaves3 spring onions, chopped roughlyhandful cherry tomatoes75g cucumber, chopped roughly150g cooked chicken breast2 tsp extra virgin olive oil1 tsp balsamic vinegarsprinkle salad shaker seasoning*

SERVES 2


Place the spinach leaves in a bowl.

Assemble the spring onions, tomatoes, cucumber and chicken on top.

Pour the olive oil into a jug. Add the balsamic vinegar, then spoon the dressing onto the salad.

Sprinkle with salad shaker.

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Lunch

PER SERVING:


Summery chicken salad 10



4-6 asparagus spears1 tbsp butter2 x 150g salmon steaks½ tsp himalayan or rock saltpepper to season15 cherry tomatoes2 lemon wedges

SERVES 2

Bring a small pan of salted water to the boil. Add the asparagus, reduce heat and simmer for around 3 minutes. Drain the asparagus and cool in cold water.

In a heavy skillet, melt the butter over a medium heat. Add the salmon and cook for around 10 minutes (turning halfway).

Season with the salt and pepper. Add the cherry tomatoes to the pan, and cook for 1-2 minutes. Check that the salmon iscooked through (the meat should now be a lighter colour all the way through).

Remove pan from heat. Serve the salmon with the asparagus and tomatoes.

Garnish with a wedge of lemon.

Lunch

PER SERVING:


Salmon asparagus



½ tbsp coconut oil or ghee100g stir fry steak, cut into stripshandful fresh spinachhandful cherry tomatoes5 radishes, cut into small pieces75g cucumber, chopped roughlysalt and pepper1 tbsp extra virgin olive oil1 tsp organic balsamic vinegar

SERVES 1SERVES

Heat the coconut oil or ghee in a frying pan to a medium / high heat, and add the steak.

Season well and cook for 3-5 minutes on both sides, until cooked. Remove pan from heat.

In a bowl, add the spinach, tomatoes, radishes and cucumber. Top with the steak.

Pour the olive oil into a jug.Add the balsamic vinegar, then spoon the dressing onto the salad.

Lunch

PER SERVING:


Steak strip salad 10



10g butter1 small onion, diced1 tin tuna chunks, drained1 medium sized sweet potatohandful mixed leaf lettuce75g cucumber, chopped roughly1 red pepper, sliced1 beef tomato, diced2 tbsp extra virgin olive oil1 tsp balsamic vinegarjuice of half a lemon

SERVES 1

Melt the butter gently a frying pan and add theonion. Cook over a medium heat until softened.Remove from heat and place in a bowl. Add the tuna and mix well.

Pierce the potato with a knife and microwave on full heat for 6-8 minutes. When cooked, mash in a bowl with a fork. Place the potato in a serving bowl. Add the lettuce, cucumber, red pepper and tomato.

Pour the olive oil into a jug. Add the balsamicvinegar, then spoon the dressing onto the salad.Top with tuna and drizzle with lemon juice.

Lunch

PER SERVING:


Tuna & sweet potato crunchy salad

10



250g red lentils2 pints spring water or chickenstock (see recipe on page 28)½ large white onion, chopped3 garlic cloves, chopped1½ teaspoon cumin½ teaspoon ground coriander½ teaspoon paprika1 bay leaf3 medium carrots, peeled anddiced1 red pepper, diced1 red onion, thinly slicedjuice of half a lemon¼ teaspoon black pepper

SERVES 4

In a large saucepan set over high heat, bring lentils and stock / water to a boil. Stir in white onion, garlic, spices and bay leaf. Reduce heat to medium / low temperature.

Cover and simmer. Stir the carrots and red pepper into the soup. Continue simmering, covered, for around 15 minutes until carrots are very tender.

Stir in red onion, lemon juice and black pepper.Cook for a further 10 minutes. Serve immediately.

39Lunch

PER SERVING:


Lentil pepper soup



10 green beans, ends removed2 eggshandful lettuce leaves2 slices ham (preferably unprocessed)8 cherry tomatoes75g cucumber, sliced3 spring onions, chopped1 tsp extra virgin olive oil1 tsp balsamic vinegarsprinkle salad shaker seasoning*

SERVES 1


Bring a small pan of salted water to the boil.Add the green beans and simmer gently for3 minutes. Remove from the water with aserrated spoon.

Return the pan of water to the boil. Add the eggs and simmer gently for 10 minutes. Remove from heat and cool with cold water for several minutes. Peel eggs and slice.

In a bowl add the lettuce, ham, eggs, tomatoes,cucumber, beans and spring onions.

Pour the olive oil into a jug. Add the balsamicvinegar, then spoon the dressing onto the salad.


40Lunch

PER SERVING:


Egg & ham salad



2 eggs2 slices ham (preferably unprocessed), cut into halveshandful cherry tomatoessalt and pepper

SERVES 1

Crack the eggs into a frying pan over a medium heat. Add the ham and tomatoes and stir continuously with a wooden spoon. Season well.

When the eggs are cooked, remove from heat and serve.

Suggestion: Try to use unprocessed ham, which is free from artifi cial ingredients and preservatives

Lunch

PER SERVING:


Hambled eggs

10



handful lettuce leaves5 cherry tomatoes5 radishes, chopped½ pepper, any colour75g cucumber, sliced3 spring onions, chopped100g peppered mackerel1 tsp extra virgin olive oil1 tsp balsamic vinegarsprinkle salad shaker seasoning*

SERVES 1


In a bowl add the lettuce,tomatoes, radishes, pepper,cucumber and spring onions.

Using your hands, gently tearthe mackerel into large chunks.Add to the salad.

Pour the olive oil into a jug.Add the balsamic vinegar,and spoon the dressing ontothe salad.


Lunch

PER SERVING:


Mackerel salad

10



1 tsp butter1½ onions, chopped fi nely2 garlic cloves, chopped fi nely2 small sticks celery, chopped2 small potatoes, peeled and diced2 carrots, peeled and chopped2 medium tomatoes, diced1 pt chicken or vegetable stock(see chicken stock recipe onpage 28)1 tin (400g) chopped tomatoes1 sprig fresh basil, roughly choppedsalt and pepper

SERVES 3-4

In a large pan, gently melt the butter and cook the onion until softened. Add the garlic, celery, potato and carrots and cook for 3-4 minutes. Add the diced tomatoes and cook for a further 2 minutes.

Add the stock and tinned tomatoes. Simmer over a gentle heat for 45 minutes. Remove from heat and allow to cool.

Add the basil, and season well with salt and pepper, then whizz everything in a food processor for just long enough to get the big lumps out.

The soup can be reheated to serve, or frozen.

43Lunch

or

PER SERVING:


Tomato & basil soup



3 eggs½ tsp ghee1 rasher bacon (preferably unprocessed), cut into small pieces5 mushrooms, peeled and sliced75g cooked chicken breast,cut into small pieces1 beef tomato, slicedhandful spinach

SERVES 1

Break the eggs into a jug and beat with a fork.Melt half of the ghee or oil in a frying pan and cook the bacon over a medium / high heat until crispy. Remove bacon from heat and set aside.

Reduce pan to medium heat. Add the mushrooms and cook for 5 minutes. Remove from heat and set aside.

Add the chicken pieces to the pan and cook forseveral minutes until heated through. Remove from heat and set aside.

Add the tomato to the pan and cook gently for 1-2 minutes on each side until softened.

Remove any bits from the pan and melt theremaining ghee or oil over a medium / high heat,ensuring there is an even glaze over the base of the pan. Add the eggs and allow to cook for 3-4 minutes until the edges of the mixture start to crisp. When the centre of the omelette starts to cook, add the bacon, mushrooms, tomatoes, chicken over one half of the egg mixture. Add the spinach. Cook for several minutes.

Using a wooden spoon with a fl at edge, turn the empty side of the omelette up and fold over the spinach. Remove the omelette from heat and serve.



44Lunch

PER SERVING:


Protein rich omelette



1 tbsp cumin seeds2 tbsp ghee or butter5 medium sized onions, diced1 clove garlic, chopped fi nely2 tbsp ginger chopped fi nelyhandful green fi nger chilis,chopped fi nely600g beef, diced2 tbsp ground turmeric1 tbsp garam masala1 tbsp meat masala1 tbsp rock salthandful curry leaves (optional)1 tin (400g) tomatoes50ml spring water60g per person uncooked basmati ricefresh coriander (optional)

SERVES 4

In a large pan, heat the cumin seeds gently for 30-45 seconds, until you can smell them roasting. Add the ghee and heat until melted, then add the onions. Cook on a medium heat until softened.

Stir in the garlic, ginger and chilis. Cook for oneminute. Add the beef and cook for two minutes.

Add the spices, rock salt and curry leaves. Stir well, coating the meat in the spices. Add the tomatoes, and water and simmer for 1 hour. Add more water if necessary. Cook for 1 hour on a medium heat, until the meat is tender.

Meanwhile place the rice in a large saucepan of cold salted water and bring to the boil. Simmer gently until cooked and drain well. Serve the curry on a bed of basmati rice and garnish with coriander.

White or Brown Rice? Brown rice contains more fi bre and minerals

and digests more slowly than white rice. It also has a slightly nutty fl avour.

Brown rice is the healthier option, but it’s not the end of the world if you prefer white rice. Just watch your portion size if you are trying to lose fat

PER SERVING:


Buzzing beef curry

Dinner



10g butter2 cloves garlic, chopped fi nely1 red onion, chopped fi nely1 tin (400g) chopped tomatoes½ pt chicken stock(see recipe on page 28)125g bulgar wheatsalt and pepper2 salmon fi llets (around 150g each)handful fresh coriander,chopped fi nelywedge lemon to garnish

SERVES 2

Meanwhile, heat a skillet over a medium temperature. Melt the remaining butter and fry the salmon for 8-10 minutes turning half way. When the fl esh is a pale pink all the way through, remove from the heat.

Remove the bulgar wheat mixture from the oven.Stir in the coriander.

To serve, spoon half of the bulgar wheat mixtureonto a plate. Add the cooked salmon and garnishwith a wedge of lemon.


In a large pan, melt one third of the butterover a medium heat and cook the garlicand onion until softened. Add the tomatoesand cook for 5 minutes. Add the stock andcontinue to cook.

Meanwhile, melt half of the remainingbutter in a frying pan over a medium heat.Gently fry the bulgar wheat for one minute.Pour the bulgar wheat into an overproofdish. Add the mixture from the large panand stir well. Season well with salt andpepper. Cook in the oven for 15 minutes.

PER SERVING:


Mediterranean salmon

46Dinner



1 tbsp ghee or coconut oil1 whole chicken, jointed,or 8 chicken pieces1 large onion chopped1 small stick celery chopped fi nely1 red pepper chopped roughly3 garlic cloves, crushed1 tbsp tomato purée1 tbsp dried thyme1½ pts chicken stock (see recipeon page 28)300g long grain rice (dry weight)salt and pepper

SERVES 4

PER SERVING:


Heat the ghee or oil over a medium / hightemperature in a large saucepan. Brown the chicken pieces on all sides. You may have to do this in batches. Remove from the dish and put to one side.

Lower the heat, add the onion, celery and pepper and gently cook for 10 minutes until softened. Add the garlic and cook for a further 2 minutes. Stir in the tomato purée and cook for 1 minute.

Return the chicken pieces to the dish along withthe thyme and stock. Bring the liquid to a boil, cover the dish with a tight-fi tting lid and lower the heat. Cook for 30 minutes.

Tip in the rice and stir well. Cover, set over a lowheat and cook for a further 15 minutes, or until the rice is cooked and has absorbed most of the liquid. Remove from the heat and leave the dish to sit for 10 minutes to absorb any of the remaining liquid. Season to taste.

White or Brown Rice? See note on page 45

Dinner

Chicken, rice & pepper pot



1 tbsp olive oil1 small white onion, fi nely chopped850g lean casserole beefhandful button mushrooms, sliced3 cloves garlic, fi nely chopped2 carrots, peeled and choppedhalf a swede, diced375g small all purpose potatoes, peeled and chopped1 organic beef stock cube dissolved in 1 pint boiling watersprig fresh rosemary1 tbsp tomato puréesalt and pepper to season

SERVES 4

PER SERVING:


Dinner

In a large saucepan, heat the oil over a medium heat. Add the onion, and saute gently until soft. Transfer to a separate plate.

Add the beef to the saucepan and brown on all sides (approximately 3-5 minutes). Transfer to a separate plate.

Add the mushrooms to the saucepan and cook for 3-5 minutes until soft. Add the garlic and cook for a further 2 minutes, stirring continuously.

Return the beef and onions back into the saucepan. Stir in the carrots, swede and potatoes and add the stock liquid. There should be enough liquid in the pan to cook the vegetables, although they needn’t be completely covered.

Add the rosemary and tomato purée and season well. Cover and simmer for up to two hours. Top up with fresh water if necessary. As the potatoes cook, they will thicken up the sauce.

Warming Beef Stew



1 tbsp cumin seeds2 tbsp ghee or butter5 medium sized onions, diced5-10 garlic cloves, chopped fi nely1-2 inch piece fresh ginger,chopped fi nely5 green chilis, chopped fi nely600g chicken breast, diced2 tbsp ground turmeric1 tbsp garam masala1 tbsp meat masala1 tbsp rock salt1 tin (400g) plum tomatoes50ml spring water60g per person uncooked basmati ricehandful fresh coriander (optional)

SERVES 4

PER SERVING:


Add the chicken and cook for 2 minutes. Then add the spices and rock salt. Stir well, coating the meat in the spices. Add the tin of tomatoes, and the water and simmer for ten minutes. Add more water if the mixture seems too dry.

Meanwhile, add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked and drain well.

Serve the curry on a bed of basmati rice and garnish with coriander.

In a large pan, roast the cumin seeds gentlyfor 30-45 seconds. Add the ghee or butter,then when melted, add the onions.

Cook on a medium heat until the onionsare softened. Stir in the garlic, ginger and chilis. Cook for 1 minute.


e

ee ote o page 5

Dinner

Authenticchicken curry



1 tbsp ghee or olive oil3 onions, chopped fi nelyfresh basil leaves and stalks,chopped roughly500g lean beef mince100g mushrooms, sliced1 salad tomato, diced1 stick celery, chopped fi nely½ green pepper, diced4 cloves garlic, chopped fi nelydollop of tomato purée3-4 large courgettes1 tin (400g) chopped tomatoessalt and pepper to seasonsprig fresh basil to garnish

SERVES 4

PER SERVING:


In a frying pan, heat the ghee or oil to a mediumheat. Fry the onions until soft. Add the choppedbasil and fry for 30 seconds.

Add the beef mince and season well with salt and pepper. When beef is browned, add the mushrooms, salad tomato, celery, pepper and garlic. Cook gently for 5 minutes. Add the tin of tomatoes and tomato purée. Cook on a medium heat for 20 minutes.

Chop the courgettes into fi ne spaghetti strips, orwider tagliatelle size strips. Bring to the boil in a pan of salted water, and simmer gently for several minutes.

Serve the sauce on a bed of courgette spaghetti.Garnish with a sprig of basil.

Spaghetti courgetti

Dinner



2 tbsp olive oil2 medium onions, choppedpinch of rock salt2 sweet potatoes, peeled andcut into 1 inch chunks1 inch piece fresh ginger,peeled and chopped2 small garlic cloves, chopped1 tbsp curry powder1 bay leaf150g red lentils (dry weight)500ml boiling spring water

SERVES 3

Warm the oil in a large saucepan over a gentle heat. Add the onion and a pinch of salt and sauté, stirring occasionally, until the onion softens.

Add the sweet potato, ginger, garlic, curry powder and bay leaf and sauté for one minute until fragrant.

Add the boiling water and stir in the lentils.Reduce the heat to medium-low, cover and simmer for around 18-20 minutes, until the lentils break down and the sweet potatoes are tender.

Season with salt and serve.

RVES 3

Lentil & sweet potato curry

PER SERVING:


Dinner



1 tbsp olive oil600g chicken fi llets, diced2 orange peppers, deseeded andchopped1 onion, peeled and chopped fi nely3 cloves garlic, chopped fi nely1 tsp ground cumin1 tsp ground coriander2 red chilis, deseeded400g tin chickpeas, drained and rinsed500ml chicken stock (see recipeon page 28)60g per person uncooked basmati rice

SERVES 4


Heat the oil to a medium / low heat in a largesaucepan. Fry the chicken until golden. Removechicken from pan and set aside.

Add the peppers, onion, garlic, spices and chilis and fry gently for 5 minutes.

Return the chicken to the saucepan and add thechickpeas and stock. Transfer the contents of thesaucepan to a casserole dish, cover and cook in the oven for 20 minutes. Add the rice and cook for a further 10-15 minutes (if using white rice) or 15-20 minutes (brown rice).


Chickpea chicken

PER SERVING:


Dinner



700g white fi sh fi llets,skinned and cut into chunks3 tbsp coconut milk2 tbsp fi sh sauce½ tbsp chili powder½ tsp ground cumin¼ tsp ground coriander6 kaffi r lime leaves,fi nely chopped3 spring onions, sliced1 thumb-size piece ginger, grated2 small stalks lemongrass, minced1 large clove garlic1 red chili, sliced½ cucumber, fi nely diced2 salad tomatoes, fi nely dicedhandful fresh coriander, chopped4 tbsp coconut oil for fryinglemon wedges, to serve4 sweet potatoes

SERVES 4

Rinse fi sh and pat thoroughly dry. Cut into chunks. In a cup, combine the coconut milk, fi sh sauce, chili powder, cumin and ground coriander. Stir with a fork to combine, then pour into the processor. Add the fi sh, lime leaves, spring onions, ginger, garlic, lemongrass and chili. Pulse to create a thick paste.

Picking up a small amount in your hand (about the size of a golf ball) pat the paste into a small cake and set on a clean plate. Note that traditional Thai fi sh cakes are small (about 2 inches in diameter and 1 inch thick). Set plate of cakes in the refrigerator for 20 minutes to fi rm up.

To make the salsa, mix the cucumber, tomatoand coriander in a bowl. Set aside. Pierce the sweet potato with a knife and microwave on full heat for 6-8 minutes. Mash in a bowl with a fork.Heat oil in a frying pan to a high temperature.If your fi shcakes are a bit sticky, dust each sidelightly with coconut fl our before frying, and reduce heat slightly to prevent burning. Gently place cakes in coconut oil. Fry for 3 minutes before turning. Fry until golden-brown and drain on paper towel.

Serve fi sh cakes immediately with the salsa, sweet potato and a wedge of lemon.

Fragrant Thai fi shcakes

otatoees on

Sesw

Dinner

PER SERVING:




1 tbsp olive oil2 onions, chopped fi nely500g lean beef mince½ green pepper, chopped roughly3 beef tomatoes, diced5 garlic cloves, chopped fi nely4 red or green chilli peppers1 tin (400g) tomatoesdollop of tomato purée1 tsp cayenne pepper1 tin (400g) kidney beans, drained50g per person uncooked basmati rice1 medium sized caulifl ower,chopped fi nelysalt and pepper

SERVES 4

Add the tinned tomatoes, tomato purée and cayenne pepper.

Simmer gently for 15-20 minutes. Add the kidney beans and continue to cook for 10 minutes.

Meanwhile, add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked, then add the caulifl ower. Cook for 2 minutes before draining.

Serve the chilli sauce on a bed of caulifl owerand rice.

Heat the oil in a pan to a medium heat andadd the onion. Fry for several minutes untilsoft. Add the beef mince and brown all over.Season well with salt and pepper.

Add the green pepper and beef tomatoes, and cook for several minutes until soft. Add thegarlic cloves and chilli peppers and cook for 1 minute.


e

Chilli con cauli

Dinner

PER SERVING:




100ml coconut milk1 tbsp fi sh saucejuice of one lime2 tbsp soy sauce1 tsp chilli fl akes2 tsp acacia honey120g uncooked basmati rice1 tbsp coconut oil, melted1 red onion, fi nely chopped5-6 cloves garlic, fi nely chopped1-2 inch piece ginger, sliced1 red chilli, sliced1 carrot, slicedhandful mushrooms, sliced400g white fi sh, broken into chunks1 small head broccoli, sliced1 red pepper, sliced into stripshandful beansprouts

SERVES 2

To make the sauce, combine the coconut milk,fi sh sauce, lime juice, soy sauce, chilli fl akes andhoney in a bowl. Adjust these fl avours to suit your taste, adding more lime juice if too sweet or salty.

Place the rice in a large saucepan of cold saltedwater and bring to the boil. Simmer gently untilcooked and drain well.

Warm a wok or large frying pan over medium / high heat. Add the coconut oil followed by the onion, garlic, ginger, and chili. Stir-fry for 1-2 minutes, then add the carrot and mushrooms. Also add a quarter of the sauce. Continue stir-frying for 2-3 minutes.

Add the fi sh, broccoli, red pepper and beansprouts plus up to half of remaining stir-fry sauce.

Simmer fi sh and vegetables in the sauce for up to5 minutes, until the fi sh is cooked. Add more of the stir-fry sauce as needed, enough to just covervegetables in sauce. Simmer for 2 minutes.

Remove from heat and serve on a bed of rice.

White or Brown Rice? See note on page 45page 45

Fragrant fi sh stir fry

PER SERVING:


Dinner



10g butter350g fresh salmon2 medium sized sweet potatoes2 cloves garlic, peeled andfi nely chopped1 bunch fresh basil stalks andleaves, chopped roughlyhandful mushrooms, choppedfi nely2 medium tomatoes, diced1 tin (400g) chopped tomatoes1 tbsp balsamic vinegarhandful green beans, ends removedsalt and pepper

SERVES 2

Heat half of the butter in a skillet over a mediumheat and cook the salmon for 10 minutes or untilcooked right through.

Meanwhile, pierce the potato with a knife andmicrowave on full heat for 6-8 minutes. Peel andslice the potato thickly.

Heat the remaining butter in a frying pan over amedium heat. Gently fry the garlic and basil forseveral minutes. Add the mushrooms and freshtomatoes and cook until soft. Add the tinnedtomatoes. Season to taste, and add the balsamicvinegar and simmer gently for 5 minutes.

Bring a small saucepan of cold salted water to the boil. Add the green beans and simmer gently for 3 minutes. Drain well.

Serve the salmon topped with the basil and tomato sauce, with the sweet potato and green beans.

Dinner

Salmone Italiano

PER SERVING:




1 tbsp coconut oil¼ jar red thai paste1 tin (400ml) light coconut milk300g chicken breast, dicedhandful mushrooms, choppedroughly1 aubergine, quartered lengthwaysand cut into stripshandful baby sweetcornhandful sugar snap peashandful cherry tomatoes50g per person uncooked basmati rice (optional)

SERVES 2

Heat the coconut oil in a large frying panover a medium heat. Add the red thai paste and cook for one minute stirring constantly.

Add the coconut milk and bring to the boil. Reduce heat and simmer. Add the chicken, mushrooms, aubergine, sweetcorn, peas and tomatoes and cook gently for 15 minutes.


Optional: Bring a small saucepan of cold salted water to the boil. Add the rice and simmer gently until cooked. Drain well.

Serve the thai curry over a bed of rice or onits own as a soup.

Dinner

Thai red chicken

PER SERVING:




2 tsp barbecue seasoning mix1 sweet potato1 tsp butter150g steak strips100g carrots, peeled and sliced80g broccoli, cut into fl orets

SERVES 1

Top Tip: There are plenty of seasoning mixes available in the supermarkets and Asian stores.

Just check the ingredients before you buy. Avoid anything high in sugar

Rub the barbecue seasoning into both sides of the steak.

Pierce the potato with a knife and microwave on full heat for 6-8 minutes. Cut the potato in half and mash the insides gently with a fork.

In a frying pan melt the butter over a medium heat. Add the steak and cook for several minutes each side.

Bring a small pan of salted water to the boil. Add the carrots and simmer gently for 3 minutes. Add the broccoli and simmer for a further 2 minutes. Drain the vegetables.

Serve the steak on a plate with the sweet potato and vegetables.

r

Dinner

Sizzle steak

PER SERVING:




1 tbsp olive oil300g stir fry pork, diced1 sachet thai stir fry sauce450g stir fry vegetables(pre-chopped)

SERVES 2

In a wok, heat the olive oil to a medium heat.Add the pork and cook for 4-5 minutes until cooked through.

Add the vegetables and cook for a further 4 minutes.

Finally, add the sauce and stir well. Cook for 1 minute and serve immediately.

Dinner

Cheating stir fryTop Tip: Look for stir fry sauces which have a low sugar

content. The further down the ingredients list

the sugar appears, the lower the sugar content.

Avoid any sauces which list sugar at the top of the list

PER SERVING:




1 tbsp ghee or butter2 onions, chopped fi nely500g turkey mince2 garlic cloves, chopped fi nely2 shallots, chopped fi nely1 stick fresh lemongrass, minced1 tbsp galangal, minced (optional)10 cherry tomatoes, chopped3 green fi nger chilis5 lime leaves1 tsp chilli fl akes400ml light coconut milk1 large all-purpose potato, cut into 1 inch thick cubes1 caulifl ower head, gratedsalt and white pepper

SERVES 4

In a large pan, heat the ghee and fry the onion until softened. Add the turkey mince and cook gently until browned. Season well.

Add the garlic, shallots, lemongrass and galangal and cook for 1 minute. Add the tomatoes, chilis, lime leaves, chilli fl akes and most of the coconut milk (reserving a few tablespoons for the mash).

Season well and simmer for 10-15 minutes.Preheat the oven to 160˚C.

Bring a saucepan of salted water to the boil and cook the potato for 10 minutes. Add the caulifl ower and cook for a further 2 minutes. Drain well, return to the saucepan and mash with a fork. You may want to add a small amount of butter to soften up the mash. When all the lumps are gone, add the remaining coconut milk to the mash. Season well.

Spoon the turkey mixture into a rectangular ovendish. Top with the mash. Cook for 45 minutesand serve.

Dinner

Turkey Thai hot pie

PER SERVING:




1 tbsp coconut oil or ghee1 thai green curry kit600g chicken breast fi llets, diced4 green chili peppers, chopped15-20 cherry tomatoes, halved1 head broccoli, chopped roughly1 red pepper, cut into strips50g per person uncooked basmati rice

SERVES 4


In a large pan, heat the coconut oil or ghee andfry some of the curry paste from the curry kit,for one minute. Add a dessert spoon of thecoconut milk from the kit, and stir well. Cook forone minute. Add the rest of the curry paste.

Add the chicken and the chilis and cook forseveral minutes. Add the remaining coconut milk.

Add all of the vegetables and cook on a gentleheat for 10 minutes.

Meanwhile place the rice in a large saucepan ofcold salted water and bring to the boil. Simmergently until cooked and drain well.

Serve the curry on a bed of rice.

Dinner

Easy Thai green curry

PER SERVING:




1 tbsp coconut oil1kg chicken breast, dicedHimalayan pink salt to taste1 tbsp paprika 2 tsp cayenne pepper 6 small red onions4 cloves garlic, fi nely chopped2 tbsp tomato purée

SERVES 6

Heat the oil in a pan over a medium heat.

Add the chicken and cook for fi ve minutes, stirring regularly.

Add the salt, spices and stir.

Add the onion, garlic and tomato purée.

Stir well and simmer for 15-20 minutes until the chicken is cooked through.

Serve with fresh vegetables and sweet potato or basmati rice.

Dinner

Mediterranean chicken

PER SERVING:




½ tbsp coconut oil1 large onion, fi nely chopped750g extra lean beef mince2-3 cloves garlic, fi nely chopped½ tbsp Mangal meat masala spice 1 tsp cayenne pepper1 tsp pink Himalayan salt2 tbsp tomato purée 60g per person uncooked basmati rice

SERVES 4

Heat the oil over a medium heat. Add the onions and cook for 5 minutes until soft.

Add the mince and stir frequently until browned all over.

Add the garlic, spices and salt and cook for 5 minutes, stirring continuously.

Add the tomato purée and simmer gently for 15 minutes.

Meanwhile, place the rice in a saucepan of cold salted water and bring to the boil. Simmer gently until cooked and drain well.

Serve the masala on a bed of rice.

Suggestion:Meat masala tastes great with a side of chopped raw baby leaf spinach and chopped cherry tomatoes

PER SERVING:


Dinner

Meat masala



1 red onion, sliced400g extra lean beef mince2 tbsp curry powder150g red lentils (dry weight)700ml chicken stock (see recipeon page 28)½ tin (200g) choppedtomatoes (optional)2-3 tomatoeshandful coriander leaves50g per person uncooked basmati rice

SERVES 4


In a non-stick frying pan, dry-fry the onion and mince over a high heat for 2 minutes, breaking up the mince as you go. Stir in the curry powder and lentils. Pour in stock and bring to a gentle boil, then simmer for 10-15 minutes. Add the tinned tomatoes (optional).

While the mince is cooking, dice the tomatoes and roughly chop the coriander, then mix together in a small bowl.

Place the rice in a large saucepan of cold salted water and bring to the boil. Simmer gently until cooked and drain well.

Serve the mince on a bed of rice, with a few spoonfuls of the tomato and coriander salad.

Dinner

Fragrant mince

PER SERVING:




2 tbsp olive oil500g turkey steaks, diced400g yam, peeled and cubed1 head caulifl ower, cut into large fl orets400ml coconut milk200ml spring water1 tin (400g) cannellini beans,drained and rinsed1 tsp chilli fl akes1 large sprig chopped fresh basil1 tbsp soy sauce1 tsp dry mustard powder1 tsp ground coriander1 tsp paprika½ tsp ground ginger½ tsp ground cardamom½ teaspoon ground turmeric1 bay leaf1 cinnamon sticksalt and pepper1 large sprig chopped fresh parsley

SERVES 4ES 4

Heat the oil in a large skillet over a medium heat.Cook the turkey for 5 minutes, turning to brown all over. Add the yams and cook for around 8 minutes, stirring regularly until fork-tender. Add the caulifl ower and continue cooking for 10 minutes.

Combine the coconut milk, water, and cannellinibeans in a large saucepan over a medium / high heat.

Stir the chilli fl akes, basil, soy sauce, mustardpowder, coriander, paprika, ground ginger, cardamom, turmeric, bay leaf and cinnamon stick into the bean mixture. Add more water if needed.

Season the soup with salt and black pepper.Bring to the boil, add the yam mixture and reduce heat to a low temperature. Simmer for 45 minutes.

Spoon into bowls, garnished with parsley.

Dinner

Turkey yam soup

PER SERVING:




1 large onion, fi nely chopped50ml white wine vinegar6 spring onions, fi nely chopped6 cloves garlic, minced2 chilli peppers3 tbsp olive oil2 tsp dried thyme leaves1 tbsp ground allspice1 tsp salt1 tsp ground cinnamon1 tsp ground nutmeg1 tsp black pepper8 chicken drumsticks

SERVES 3-4S R S 3

Dinner

In a large bowl, combine all ingredients except for the chicken. Add the chicken and mix well.

Marinate in fridge for several hours, or overnight if you have time.

Preheat oven to 150˚C and, if using a barbecue,prepare it for cooking.

Remove the chicken from the marinade and discard marinade ingredients. Cook chicken in the oven for 20 minutes, then turn and cook for a further 25 minutes.

Finish on the barbecue for 20 minutes (or continue to cook in the oven).

Serve with a crispy salad.

Hot & tasty chicken

PER SERVING:


y idealforibibq



juice of one medium orange2 tsp orange zest2 tbsp peanut butter3 tbsp soy sauce1 inch piece ginger, chopped fi nely4 garlic cloves, minced1 tsp acacia honey2 tsp red pepper fl akes450g chicken breast, dicedpre-soaked kebab skewers

SERVES 3

Dinner

Preheat oven to 150˚C and, if using a barbecue,prepare it for cooking.

Remove the chicken from the marinade and discard marinade ingredients. Cook chicken in the oven for 20 minutes, then turn and cook for a further 25 minutes.

Finish on the barbecue for 20 minutes (or continue to cook in the oven).

Serve with a crispy salad.Mix together the orange juice, orange zest, peanut butter, soy sauce, ginger, garlic, honey and red pepper fl akes until the mixture is smooth.

Stir in the chicken, ensuring it is evenly coated.Refrigerate for at least 30 minutes, but no longerthan eight hours.

Satay spice kebabs

PER SERVING:


idealforibibq



500g chicken breast,dicedjuice of 2 limes4 cloves garlic, chopped fi nely1 tbsp olive oil1 red pepper. sliced1 green pepper. sliced1 yellow pepper. sliced1 medium onion. sliced½ teaspoon ground cumin¼ teaspoon salt¼ teaspoon ground black pepperpre-soaked kebab skewers

SERVES 3

Remove from fridge and thread several chickenpieces onto each skewer. Place the chicken on the barbecue or in the oven and turn regularly until cooked through (around 20 minutes).

Heat the oil in a large skillet over a medium heat.Add the peppers, onion and remaining garlic to the skillet.

Cook for about fi ve minutes or until tender, stirring regularly. Sprinkle with cumin, salt and pepper.

Serve the fajita mix topped with the chicken, with a side salad.

Preheat the oven to 150˚C, or alternatively, prepare the barbecue for cooking.

Put the chicken in a bowl. Combine the lime juice and about half of the garlic. Pour the mixture over the chicken, coating thoroughly.

Cover the dish and allow it to marinate in the refrigerator for half an hour. Don’t leave the chicken marinating for too long, or the lime juice will break down too much of the tissue.

Dinner

Lime chickenfajitas

PER SERVING:


idealforibibq


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