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“28 Day Challenge”

Vicky Hitchens


Day 1 “28 Day Challenge”


Anything Goes ScramblerAnything Goes ScramblerAnything Goes ScramblerAnything Goes Scrambler

Serves 2 3 / 4 eggs, beaten 1 small avocado peeled, pitted, and diced 1 red or green bell pepper, seeded and diced ½ small onion, peeled and chopped ½ tomato, diced Fresh baby spinach leaves Fresh cooked shrimp, shelled/tailed/deveined 1-2 cloves garlic, peeled and minced Any combination of the following herbs: parsley, basil, sage,

tarragon, dill, chives

1. In a large pan, fry the onion, bell pepper, and garlic in a little olive oil 2. When the onions are soft, add the shrimp, avocado, tomato, and

spinach leaves. Continue to fry on very low heat while you scramble the eggs with the herbs in a smaller, separate pan

3. When the eggs and herbs are cooked and scrambled, add them to the large pan and give everything a good stirring. Sprinkle with black pepper and enjoy with a plate of fresh fruit.


Chicken, Quinoa and Mango SaladChicken, Quinoa and Mango SaladChicken, Quinoa and Mango SaladChicken, Quinoa and Mango Salad

Serves 1 • 1/2 Cup cooked quinoa • 1 Cooked chicken breast • 1 Mango chopped • Half a red pepper chopped • Half a red onion, peeled and chopped • Handful of mixed spinach, rocket & watercress • Handful of fresh mint, chopped • 2 tsp of fresh lemon juice

1. Combine all of the ingredients in a bowl (except chicken) and squeeze the juice from a fresh lemon over the ingredients. Slice up the chicken and mix through.

CauCauCauCauliflower & Potato Curryliflower & Potato Curryliflower & Potato Curryliflower & Potato Curry

Serves 4 4 cups sweet potatoes, peeled and quartered 1 small cauliflower, cut into florets 1 tsp ground turmeric 1 tsp chili powder 1½ tsp ground cumin 2 tomatoes, chopped 1 ¼ cups water 1 tsp garam masala Small bag of spinach

1. Add all ingredients except the spinach to slow cooker and cook on low for approximately 5 hours

2. Add the spinach and cook for another hour


Baked Egg in Avocado CupsBaked Egg in Avocado CupsBaked Egg in Avocado CupsBaked Egg in Avocado Cups

Serves 1 • 1 Avocado • 2 eggs, beaten • Black pepper • Coconut Oil • Handful of Chopped Chives • Chilli flakes to your taste

1. Preheat oven to 200 degrees. Slice avocado in half and remove pit. 2. Use a spoon to scoop out a little more of the avocado if needed to

make room for the egg. Place avocado halves in a tin or oven safe bowl so they don't roll around. Crack an egg into each avocado half.

3. Sprinkle with salt and pepper and add a pinch of chilli flakes. 4. Bake for 8-15mins depending how well done you like your eggs. 5. Sprinkle with chives and serve with green salad.

Lovely Lentils SoupLovely Lentils SoupLovely Lentils SoupLovely Lentils Soup

Serves 4-5 3tblsp Olive oil 2 small onions finely chopped 2 stalks celery, chopped 4 cloves of garlic, crushed 175g puy lentils 400g tin chopped tomatoes 600ml vegetable stock 3 sprigs thyme & 2 bay leaves

1. Heat oil in a large saucepan. Add onions & celery and cook until soft – about 10mins

2. Add garlic & stir for 1min until soft. Add lentils and stir until coated 3. Add the tomatoes, stock, thyme and bay leaves, bring to a boil and

simmer for about 35mins or until the lentils are cooked. Remove the thyme & bay leaves before serving


Healthy Cottage PieHealthy Cottage PieHealthy Cottage PieHealthy Cottage Pie

Serves 4-5 1-2 onions, sliced 400g Lean mince beef Frozen peas Green beans Carrots, chopped Butternut squash, chopped 1 tsp olive oil Roasted aubergine, sliced

1. Heat the olive oil in a pan, add the onion & brown, then add the mince &

brown. Add the peas, green beans, carrots & ½ cup of water & simmer for 10-15 mins.

2. Whilst the above is simmering add chopped butternut squash to boiling water in another pan and simmer for about 10mins or until softish.

3. Put the mince mixture into an ovenproof dish & add your sliced aubergine.

4. Mash the butternut squash and spread it on top. Put in oven for around 10 minutes.

Serve with all your favourite veggies on the side!

Make a huge pie and then cut into portion sizes & freeze Take a portion out the night before & leave it in the fridge overnight ready for your lunch

This can also be done with salmon to make a fish pie


Banana Pancake / OmeletteBanana Pancake / OmeletteBanana Pancake / OmeletteBanana Pancake / Omelette

Makes 2 small pancakes / 1 large 1 tsp Coconut oil 2 eggs 1 banana 2tsp cinnamon Handful of berries

1. Place eggs, banana & cinnamon in a blender and blend until smooth and there are no banana chunks

2. Heat coconut oil in the pan and add half the egg mixture. Cook until eggs begin to set and flip once. Cook until fully set and enjoy sprinkled with some more cinnamon, berries on top and a dollop of yoghurt to taste

You can mix and match the toppings, why not try: Apple & almonds / Pear & sesame seeds / Blueberries & strawberries

Always sprinkled with some cinnamon on top!!! :o)

Grilled CGrilled CGrilled CGrilled Chicken Breast South East Asian Stylehicken Breast South East Asian Stylehicken Breast South East Asian Stylehicken Breast South East Asian Style Serves 2 • 4 cloves garlic • 1 inch thick piece of fresh ginger peeled • Zest of two limes • 1 tbsp olive oil • 1 Red chilli, chopped • 1 tsp tamari sauce • 2 skinless chicken breasts • Black pepper to taste

1. Place all ingredients except chicken into a blender and pulse to a rough paste. Coat chicken with paste and place in a hot oven for 25 minutes.

2. Serve with a green salad including baby leaf spinach, avocado and watercress.


Cod/Cod/Cod/Cod/Haddock Fish FingersHaddock Fish FingersHaddock Fish FingersHaddock Fish Fingers

Serves 2 300g haddock fillet (or cod) 2 tsp cornflour 2 tsp polenta 3 tbsp olive oil ½ red chilli, finely sliced 12 basil leaves, torn, plus extra leaves to serve 3 tbsp soy sauce Juice ½ lime, plus lime wedges to serve

1. Cut the fish into pieces approximately 5 x 10cm. Pat dry with some kitchen towel. Mix the cornflour and polenta on a plate and season with salt and pepper. Add the haddock and turn to coat in the mixture.

2. Heat 2 tbsp of the oil in a large frying pan and add the haddock fingers. Cook for 5-8 mins, turning occasionally. Remove from the pan and drain on kitchen paper. Keep warm.

3. To make the dip: Heat the remaining oil, add the chilli and cook for 1 min, then remove from the heat and add the basil, soy and lime juice.

Serve the haddock fingers with the spicy sauce, lime wedges, a few basil leaves and some brown rice (after a workout)


Simple 7 Cup MuesliSimple 7 Cup MuesliSimple 7 Cup MuesliSimple 7 Cup Muesli

3 cups oats 1 cup mixed nuts including macadamia if possible ½ cup sesame seeds ½ cup sunflower seeds ½ cup raisins ½ cup dried cranberries 1 cup dried apricots, chopped Live organic yoghurt Chopped fresh fruit eg pears, banana, pineapple, papaya, passion fruit & grapes

1. Tip the oats into a large airtight container and add the nuts, seeds, raisins, apricots and cranberries

2. To serve, spoon a portion into a bowl, pour over the yoghurt and top with the chopped fresh fruit. You can mix & match with fruit & nuts

Beef Stir FryBeef Stir FryBeef Stir FryBeef Stir Fry

Serves 1 • 1 organic rib eye steak, cut into strips • 2 shallots, peeled and chopped lengthwise • 1 red pepper, chopped into long strips • 2 garlic cloves, peeled and cut lengthwise • 4-5 fresh curry leaves • 1 green chilli, finely chopped • Coconut oil, ground black pepper, ground cinnamon, ground turmeric

1. Mix black pepper and turmeric on a plate and cover the beef strips well with the mix until yellow.

2. Add the shallots, red pepper, garlic, curry leaves, green chilli and a heaped tablespoon of cinnamon to a wok or pan with hot coconut oil.

3. Add black pepper. Cook for about 2 mins max at high heat & add beef. 4. Mix it all well and cook beef to taste. 5. Sprinkle a few roughly chopped fresh coriander leaves on top & serve.


Turkey ChilliTurkey ChilliTurkey ChilliTurkey Chilli Serves 2

2tblsp Olive oil 350g turkey mince 1 onion, chopped 1 garlic clove, crushed 1tsp chilli powder 1tps ground cumin 400g tin chopped tomatoes 100ml fresh chicken stock 2tsp fresh oregano, chopped 75g mange tout 75g sugar snap peas 1. Heat the oil in a frying pan, add the turkey mice and cook through. 2. Stir in the onion and garlic and sauté 3. Stir in the chilli powder, cumin, tomatoes, stock and oregano and

simmer gently for 10-15mins 4. At the same time: Steam the mange tout and sugar snap peas. 5. Serve the chilli with the vegetables


Breakfast Courgette PancakesBreakfast Courgette PancakesBreakfast Courgette PancakesBreakfast Courgette Pancakes

Serves 1 • 1 medium size courgette • 1 medium size spring onion • 1 large egg • Black pepper to taste • 2 tbsp coconut oil for frying

1. Grate courgette into a small bowl. 2. Finely chop 1 spring onion and mix with the courgette. 3. Combine 1 large egg into the bowl and mix thoroughly adding black

pepper to taste. 4. Heat oil in frying pan and spoon 3 mounds of the courgette mixture

into the pan and fry until lightly browned, pressing down to flatten. Flip pancake till browned on both sides

Prawn with Chilli & Lime SaladPrawn with Chilli & Lime SaladPrawn with Chilli & Lime SaladPrawn with Chilli & Lime Salad

You need: 1 red chilli finely chopped Bunch of coriander chopped Grated zest & juice of 1 lime Black pepper Cooked & peeled prawns Grated ginger (optional) 1 garlic clove chopped or crushed

1. Put chilli, coriander, pepper, garlic, ginger & lime zest & juice into a bowl &

mix well. 2. Stir in the prawns & leave in the fridge for at least 10mis to marinade, 3. Serve on bed of spinach, rocket or any of your favourite leafy greens

along with cucumber, tomato, green peppers, celery or any other salad vegetable that takes your fancy!!


Lamb CurryLamb CurryLamb CurryLamb Curry Serves 4: ¼ cup of spelt flour 800g lamb shoulder, diced 2 tbsp olive oil 1 large brown onion, chopped 4cm piece fresh ginger, peeled & grated 2 cloves garlic, crushed 1 red chilli, finely chopped ¼ cup curry paste 270ml coconut milk 1 vegetable stock cube 1 stick of cinnamon 1 bay leaf Yoghurt, ‘cauliflower rice’ and fresh coriander to serve

1. Place the lamb and spelt flour in a sandwich bag, season with pepper then seal and shake thoroughly to coat.

2. Heat oil in a saucepan over medium-high heat and cook lamb by batches for around 3 to 4 minutes until browned evenly. Place the lamb in slow cooker

3. Place onion, ginger and garlic in pan. Cook and stir for 4-5 mins until tendered.

4. Add the curry paste and red chilli. Cook and stir for 1 min until fragrant.

5. Stir in the stock, coconut milk and 3/4 cup cold water. Bring to the boil and transfer to a slow cooker.

6. Add bay leaf and cinnamon stick, combine and stir. Cover and cook over low heat for 6 hours until lamb is tender.

7. Discard the bay leaf and the cinnamon stick. And serve with yoghurt, cauliflower rice & chopped coriander


Fruity OmeletteFruity OmeletteFruity OmeletteFruity Omelette

Serves 1 • 1 handful of fresh blueberries or raspberries • 1 banana cut into slices • 1 tsp coconut oil • 3 eggs, beaten till frothy • ½ teaspoon cinnamon (add more if you wish)

1. Melt coconut oil in a small omelette pan. 2. Add the fruit & fry for 2 mins. 3. Add the eggs and allow to cook on a medium heat for 2–3 mins. 4. Before the omelette is fully cooked, sprinkle the cinnamon on

TunaTunaTunaTuna BBBBoatsoatsoatsoats

Serves 1 • 1 Cos lettuce, wash it and use the greener leaves • 1 big tin of tuna steak (185g) drained and flaked • 1 big ripe tomato, chopped into small cubes • 1 yellow pepper, chopped into small cubes • 1/2 white onion, finely chopped • 1 large red chilli, chopped • 1 tsp tamari sauce • 1 ripe avocado, peeled and chopped into small cubes • Extra virgin olive oil and ground black pepper

1. In a big bowl put the tuna, the chopped tomato, chilli, pepper, avocado and onion in.

2. Add black pepper, 2 tablespoons of olive oil and tamari sauce. 3. Take a couple of lettuce leaves and with a spoon arrange the tuna salad

mix along the leaves. 4. If the lettuce leaves are big, you can fold them as if it was a wrap,

otherwise just tuck in!


Herbed Chicken & Apple BurgerHerbed Chicken & Apple BurgerHerbed Chicken & Apple BurgerHerbed Chicken & Apple Burger

Serves 4. You need: 340g minced chicken 2 green skinned apples - granny smith for tart taste/golden delicious for sweet taste 1 red onion finely chopped 1 tblsp chopped fresh sage 2 tsp fresh thyme leaves Black pepper

1. Put all the ingredients into a bowl & mix together with your hands.

Divide the mixture into four portions & shape like a burger. Chill for 1 hour to firm up.

2. Brush the burgers with a little olive oil & cook in a frying pan over a medium heat until browned on both sides; then reduce the heat & continue to cook until the burgers are completely cooked through. This should take about 20 minutes in total.

3. Serve with a big leafy salad.


Puffed QuinoaPuffed QuinoaPuffed QuinoaPuffed Quinoa

Puffed quinoa Almond milk / coconut milk A dash of agave nectar

Instant breakfast cereal! 1. Mix all the ingredients together in a bowl, maybe add some fruit, nuts

or seeds

5 a Day 5 a Day 5 a Day 5 a Day SoupSoupSoupSoup

Serves 5-6 1 litre vegetable stock 1 onion, chopped 3 cloves garlic 1 green pepper, chopped 6 small sweet green chillies, deseeded & chopped 1tsp chilli powder 1 courgette, diced 2 handfuls kale, roughly torn 225g tin chopped tomatoes 225g kidney beans 225g sweetcorn 1tsp oregano 1tsp cumin 2tbsp sesame seeds 3 heaped tbsp. fresh coriander

1. Heat 1tbsp of the stock in a pan and add the onion, garlic, green pepper

and green chillies and simmer, stirring constantly for 5mins 2. Add chilli powder, continue cooking, stirring constantly for another min 3. Pour in the rest of the stock and add the courgettes, kale, tomatoes,

beans, sweetcorn, oregano and cumin 4. Bring to the boil, reduce the heat and simmer for 20mins 5. Add the sesame seeds and fresh coriander just before serving


Slow cooker pulled porkSlow cooker pulled porkSlow cooker pulled porkSlow cooker pulled pork

Serves 6-8. You Need: Pork shoulder 2 tbsp Smoked Paprika 1 tbsp Chili Powder 1 tbsp Ground Cumin 1 tbsp Ground Black Pepper 1 tbsp Dried Oregano 1 tbsp Ground White Pepper 1 tsp Cayenne Pepper 1 Full batch of ‘BBQ Sauce’

1. Mix all of the above ingredients except the pork shoulder and the BBQ sauce in a small mixing bowl.

2. Massage the spice rub all over the meat in every crevice you can find 3. Wrap tightly in a double wrap of cling film & refrigerate for at least 3

hours. You can refrigerate this for up to 3 days 4. Unwrap the roast and place it in your slow cooker, add ¼ cup of water

and turn your slow cooker on low and cook for 8-10 hours until the meat is fork-tender

5. Transfer your roast to a cutting board and discard all the liquid in your slow cooker

6. Pull the meat apart by tearing the meat into thin shreds with two forks or your fingers

7. Place all the shredded meat back in the crock pot and toss with a full batch of ‘BBQ Sauce’ and heat on low for 60 minutes until hot. Serve and enjoy!

(See Bonus Recipe Book / Slow Cooker Recipe Book for BBQ Sauce recipe)


Boiled egg & asparagus dipsBoiled egg & asparagus dipsBoiled egg & asparagus dipsBoiled egg & asparagus dips Serves 1 2 eggs Smoked salmon Asparagus spears Black pepper

1. Soft boil the two eggs. 2. Whilst they are boiling, wrap the asparagus spears with the smoked

salmon and sprinkle with black pepper to taste 3. Place the soft boiled eggs into egg cups, slice the tops off & dip the

wrapped asparagus spears into the eggs.

Red Cabbage, Chickpea & Carrot SaladRed Cabbage, Chickpea & Carrot SaladRed Cabbage, Chickpea & Carrot SaladRed Cabbage, Chickpea & Carrot Salad You need: Grated carrots Thinly sliced red cabbage Small tin of chickpeas Juice of ½ a lemon Toasted sesame seeds

1. Combine all the above ingredients together (other than the sesame seeds) & serve on a bed of spinach leaves & sprinkle the toasted sesame seeds on top

Why not try adding some smoked tofu


IndianIndianIndianIndian----style fish currystyle fish currystyle fish currystyle fish curry

Serves 4 1 tsp fine sea salt and 1 tsp ground turmeric 400g white fish fillets, skin removed, cut into large pieces 3-4 tbsp olive oil 1 tsp black mustard seeds 1 onion, peeled, grated 10 fresh curry leaves 4 ripe tomatoes, chopped 2.5cm piece fresh root ginger, grated 1 garlic clove, peeled, crushed 1 green chilli, finely chopped 1 tsp garam masala 200g creamed coconut, grated

1. Sprinkle the salt & ground turmeric onto a plate. Completely coat the pieces of fish in the mixture.

2. Heat half the oil in a frying pan. Add the coated fish pieces & fry for 2-3 mins or until golden-brown & cooked through. Remove from pan & set aside on kitchen paper.

3. Heat the remaining oil in a separate pan. Add mustard seeds, cover pan with a lid & fry until they start to pop.

4. Add the onion & curry leaves & continue to fry for a further 4-5mins. Add the tomatoes, ginger, garlic, chilli & garam masala & continue to fry, stirring well for 3-4 mins. Add the grated coconut cream and stir until dissolved.

5. Bring the mixture to the boil, reduce the heat & simmer until sauce has thickened. Add 1-2 tbsp of water to the mixture to loosen as necessary.

6. Add the fried fish pieces to the sauce and cook until heated through. Serve with lots of veggies


Breakfast RostiBreakfast RostiBreakfast RostiBreakfast Rosti

Serves 2 • 3 medium-sized eggs • 40g courgette • 60g slightly steamed cauliflower • 60g cooked chicken • Chilli flakes

1. Pre-heat oven to 180oC & chop everything into small pieces. 2. Fill 6 medium sized muffin cases to about half full with the chicken and

the veggies. 3. Beat 2 of the eggs and add some chilli flakes then spoon the egg chilli

mix equally into each muffin case and bake in oven for about 7 min. 4. Beat remaining egg. Top up muffins with the remaining egg (reason for

that is that the beaten eggs form a bit and then set during the baking process leaving space for the top up).

5. Bake for another 7 – 8min, serve on a bed of greens.

Pea & watercress soupPea & watercress soupPea & watercress soupPea & watercress soup

You Need: 1 tbsp oil 1 onion 1clove garlic, finely chopped 1 cup of butternut squash cut into small pieces 500g veg stock 500g hot water 300g peas 100g watercress 2 mint leaves

1. Fry garlic and onion for 5 mins 2. Add stock, water and butternut squash and simmer until soft. 3. Add peas and watercress, cover and simmer for 3 mins. Season and

blend with mint leaves


Tofu CurryTofu CurryTofu CurryTofu Curry Serves 2 1 chopped onion Curry powder to taste Chopped tofu Plenty of chopped tomatoes Large handful of spinach 1 tin Chickpeas

1. Stir fry the onion then add curry powder to make a paste. 2. Add some water, loads of chopped tomatoes, spinach, chick peas and

chopped tofu and leave to simmer


Fresh Fruit SaladFresh Fruit SaladFresh Fruit SaladFresh Fruit Salad

You need a mixture of the following: Oranges, peeled & chopped Seedless grapes Apples, chopped Plums, chopped Cherries, stoned Nectarine, chopped Melon, mango, kiwi, pineapple peeled and chopped Strawberries, halves Blueberries / raspberries Juice of 2-3 oranges Mixed nuts & seeds

1. Mix all fruit together and pour over the orange juice 2. Mix well and transfer into a large Tupperware container with a lid 3. Chill in the fridge 4. When serving top with the mixed seeds & nuts and sprinkle with

cinnamon to taste

Stuffed PeppersStuffed PeppersStuffed PeppersStuffed Peppers

Serves 4 400g Extra lean mince 4 whole peppers Chopped celery Sliced onion Sweetcorn Chopped carrots

Chopped mushrooms

1. Brown mince, add all the chopped veg (except the peppers) until they start to soften

2. Slice the top off each of the peppers and stuff them with the mince 3. Put the peppers under the grill until cooked – simple!


Citrus Salmon SteaksCitrus Salmon SteaksCitrus Salmon SteaksCitrus Salmon Steaks Serves 4: 4 salmon steaks ½ cup water ½ cup orange juice 5cm piece fresh ginger root, grated 1 lemon, thinly sliced 1 lime, thinly sliced 2 tbsp olive oil Black pepper, to taste Fresh cilantro and lemon wedges for garnish

1. Spread 1tbsp of the olive oil around the bottom of the slow cooker, then arrange salmon tightly along bottom of cooker.

2. In a saucepan combine water, orange juice, pepper and ginger. Bring to a boil over medium to high heat. Pour evenly around fish in slow cooker.

3. Arrange lemon and lime slices over fish. Drizzle with the rest of the olive oil then add black pepper to taste.

4. Cover and cook on high setting for 1.5-2 hours, until salmon is firm to touch and opaque.

5. Garnish salmon with cilantro and lemon wedges and serve with either steamed veggies or a large salad


OMEGAOMEGAOMEGAOMEGA PorridPorridPorridPorridgegegege

Serves 1 • Small handful of walnuts • Small handful of pecans • 1 tbsp cinnamon • 1 pinch of ginger • 1 pinch of nutmeg • 1 mashed banana • 2 whole eggs • 80-100ml almond milk • 2 tbsp of pumpkin seeds • 1 handful of berries

1. Blend nuts and spices in a food processor to make a grain like consistency and put to one side.

2. Whisk eggs & almond milk together then blend with mashed banana. 3. Stir in the nut and spice mixture and warm on the stove until it

reaches your desired consistency. 4. Sprinkle the pumpkin seeds and berries on top and add further almond

milk if you wish.

SweetSweetSweetSweet PotatoPotatoPotatoPotato Egg CupsEgg CupsEgg CupsEgg Cups

Serves 1 • 1 medium sweet potato • Chilli Flakes • 1 Egg • Black pepper

1. Heat oven to 200 degrees and bake potato for 10-15 minutes. 2. Remove potato and cut in half lengthways, mash the potato up a little

then break egg into middle. 3. Season with black pepper and add chilli flakes, then place back in the

oven for a further 10 minutes. 4. Serve with a green salad.


Chicken JambalayaChicken JambalayaChicken JambalayaChicken Jambalaya

Serves 3-4 1 tbsp coconut oil 1 onion, peeled and chopped 3-4 garlic cloves, peeled and chopped 2 celery sticks, trimmed and chopped 100g carrots, trimmed, peeled and diced finely 175g long grain brown rice 450g diced chicken breast 1 tsp chilli powder to taste 1 tsp ground ginger 450ml chicken stock, warmed 1 red pepper, deseeded and finely chopped 2 tbsp freshly chopped coriander

1. Heat the oil in a large frying pan and sauté the onion, garlic, celery, carrots and bacon for 5 minutes, stirring frequently.

2. Add the rice, diced chicken and spices and continue to sauté for a further 5 minutes.

3. Add stock and pepper to pan and simmer until rice is tender 4. Sprinkle with chopped coriander and serve immediately.

(Why not add a few peeled prawns for the last 5 minutes of cooking time)


Simple Sweet ScramSimple Sweet ScramSimple Sweet ScramSimple Sweet Scrambleblebleble

Serves 2 4 Eggs 1 Sweet Potato, cubed or diced to your liking 1 Jalapeno diced, I used my seeds 1 Red onion, thinly sliced Black pepper to taste Coconut Oil

1. Heat a teaspoon of coconut oil in a pan over medium heat. Once hot, add in your sweet potatoes and onions.

2. Keep heat quite low, cover with a lid so the steam helps the process along. Stir every couple mins so nothing burns or sticks to the pan

3. Once your onions are nicely caramelised and your sweet potatoes soft, add in your diced jalapenos and cook for about another 5 minutes

4. Scramble your eggs in a bowl and either add into all your sautéed ingredients to make a scramble or cook your eggs in a separate pan to make an egg bed – more like an omelette

5. Once your eggs are done, turn out onto a plate and season pepper

Avocado & Walnut SaladAvocado & Walnut SaladAvocado & Walnut SaladAvocado & Walnut Salad

Serves 1 2 avocados, peeled, stoned and sliced 3 handfuls salad leaves: watercress, spinach, rocket 4oz walnut halves Dressing: 1tblsp walnut oil

1tblsp olive oil 2tsp cider vinegar 1tsp lemon juice

1. Gently roll the avocado slices in the lemon juice to stop them browning. 2. Place the mixed salad leaves in a serving dish and arrange the walnuts

and avocado slices on top. 3. Mix all the dressing ingredients together and drizzle over the salad


Beef & Vegetable BaltiBeef & Vegetable BaltiBeef & Vegetable BaltiBeef & Vegetable Balti

Serves 4 375g lean beef mince 2 red onions, chopped 4 garlic cloves, crushed 1inch piece of ginger, grated 1 small red chilli, chopped (optional) 1tbsp cumin ½ tbsp turmeric 200g butternut squash, peeled & chopped into chunks 1 small cauliflower cut into florets 1 can chopped tomatoes 300ml vegetable stock 200g green beans 2tbsp Greek yoghurt Small bunch fresh coriander to garnish

1. Dry fry the beef, garlic and onions in a pan for 4-5mins. 2. Add the ginger, chilli, turmeric and cumin and cook for 2-3mins 3. Add the squash, cauliflower, chopped tomatoes and stock. Bring to the

boil, reduce the heat, cover and simmer for a further 15mins 4. Add the beans and cook for a further 5mins 5. Remove from the heat; cool a little and spoon over the yoghurt.

Garnish with the coriander


Poached EggPoached EggPoached EggPoached Egg Serves 1 • 2 eggs • Bowl of fresh spinach • Smoked salmon • 1 sliced apple • Handful of walnuts • Extra Virgin Olive oil and Balsamic vinegar to dress

1. Bring saucepan of water to the boil. 2. Crack in 2 eggs and boil for 60-90sec until white. 3. Serve eggs on bed of spinach and smoked salmon 4. Cover with apple, walnuts and dressing!!

Broccoli and Mint SoupBroccoli and Mint SoupBroccoli and Mint SoupBroccoli and Mint Soup Serves 2 • 1 large onion, diced• 1 head of broccoli • 700ml chicken or vegetable stock • Small bunch of mint leaves, shredded

1. Fry onion in a large pan with oil on medium heat until softened. 2. Add broccoli and stock and simmer for 10-15minutes or until broccoli

has softened. Cool slightly. 3. Place in a food processor with mint leaves or use an electric blender to

form a smooth texture. 4. Heat to serve.


Spicy Lamb BurgerSpicy Lamb BurgerSpicy Lamb BurgerSpicy Lamb Burger

Makes 4-5. You need: 800g minced lamb 1 small onion, finely chopped 2 cloves garlic, crushed 1tsp cumin seeds, crushed 2 green chillies, finely chopped 15g fresh mint, chopped 1tsp coriander seeds, crushed 1/2 tsp black pepper

1. Place the lamb in a large bowl and add the remaining ingredients. Mix it

all together until just combined. This is best done by hand. Don't over-work the mixture or you'll get a tough burger.

2. Wet your hands then shape the mixture into 4/5 large burgers or 6 smaller burgers

3. The burgers can now be cooked either on a griddle pan or non-stick frying pan with a bit of olive oil.

4. Cook the burgers for about 5 minutes on each side, turning them once only.


Caramelized Banana and DatCaramelized Banana and DatCaramelized Banana and DatCaramelized Banana and Date "Porridge"e "Porridge"e "Porridge"e "Porridge"

Make sure you heat the cauliflower thoroughly because when cauliflower puree is hot, the flavour blends well with the other ingredients and tastes great. When cold, it may have a distinct taste Serves 2 • 1 banana • 2 dates • 1 teaspoon coconut oil • 1/2 a head of cauliflower, pureed • Dash of cinnamon

1. Slice the banana. Pit the dates and slice them into small pieces. 2. Place the oil into a small frying pan and heat on a medium-high heat. 3. At the first sign of melting, add the banana and dates and sauté for 2

to 3 minutes, constantly stirring. 4. When the banana starts turning golden, reduce the heat to medium,

add the pureed cauliflower and heat thoroughly. 5. Sprinkle cinnamon over the top and serve.

Turkey KebabsTurkey KebabsTurkey KebabsTurkey Kebabs

Serves 4. You need: 200g cubed turkey breast 1 red pepper, cut into chunks 2 tomatoes, cut into chunks 1 clove of garlic crushed Juice of 1 lemon ½ tsp dried chilli flakes

1. Mix the lemon juice, chilli flakes & garlic & pour over the meat. Leave to marinade for at least 20 minutes.

2. When the turkey has marinated thread it onto four large skewers along with the tomatoes and pepper.

3. Grill until the meat is thoroughly cooked (about 10-15 minutes) Serve with butternut squash / sweet potato wedges & a salad


Stuffed CourgettesStuffed CourgettesStuffed CourgettesStuffed Courgettes Serves 2 4 courgettes 2tbsp coconut oil 1 onion, chopped 150g carrots, grated 12 cherry tomatoes

½ tsp paprika 1tsp cumin seeds 1/4tsp turmeric 120g creamed coconut, grated

1. Cut courgettes in half lengthways then remove the flesh using a

teaspoon leaving the shell intact. Chop the flesh finely 2. Heat the oil and fry the onion for a few mins, then add the carrots,

courgette flesh and spices and cook, stirring frequently for 3mins. 3. Add the tomatoes and cook for a further 2mins 4. Put the mixture into the courgette shells, making sure you cover the

exposed part of the flesh, then put the courgettes on foil in a casserole dish and cook for 45mins


Baked Salmon and Asparagus FrittataBaked Salmon and Asparagus FrittataBaked Salmon and Asparagus FrittataBaked Salmon and Asparagus Frittata

Serves 2 • 4 eggs • 50g coconut milk • 125g smoked salmon • 6 asparagus spears, trimmed and chopped • 1 red onion, sliced • 1 clove garlic, crushed • Handful of basil leaves

1. Preheat oven to 200c prior to cooking and heat a small frying pan in oven with 1 tbsp of coconut oil.

2. Blend eggs, milk and seasoning in a blender until fluffy. 3. Pour onions, asparagus & garlic into pan, top with salmon & egg mixture. 4. Bake in hot oven for 15 - 20 minutes. 5. Serve with a large plate of spinach.

Pineapple & Beansprout SaladPineapple & Beansprout SaladPineapple & Beansprout SaladPineapple & Beansprout Salad

Serves 2: 300g beansprouts 1tsp turmeric ½ tsp ground cumin 25ml sesame oil 150g onions 100g cashew nuts 500g pineapple 25ml cider vinegar

1. Rinse the beansprouts & drain well. Toast the spices in a pan then add the oil and the onions and fry until soft

2. Add cashews and stir fry over a low heat for 2-3 mins 3. Add pineapple and cider vinegar. Stir and season. 4. Remove from heat and put in a large bowl. Mix in the beansprouts and

chill before serving


Butternut Squash Chilli with BeefButternut Squash Chilli with BeefButternut Squash Chilli with BeefButternut Squash Chilli with Beef

Serves 4. 400g extra-lean, ground beef 1 bell pepper, chopped 1 medium onion, chopped 3 cloves garlic, minced 3 large, ripe tomatoes coarsely chopped 16 ounces cooked black beans or chickpeas ½ a butternut squash, peeled and cubed 1 cup chicken stock 2 teaspoons ground cumin 1 ½ teaspoons chilli powder - or to taste 1 cup fresh corn kernels

1. Cook beef, pepper, onion and garlic in a large pot over medium heat

until meat crumbles and is no longer pink 2. Drain in a colander or with a spatula and return to the pot 3. Stir in the tomatoes, beans, squash, chicken stock, cumin and chilli

powder and bring to a boil. Reduce heat and simmer, stirring occasionally for 15 minutes

4. Add the corn and cook, uncovered until the squash is tender and the concoction has thickened. Vitamin rich & gorgeous!


Avocado with Prawn & LemonAvocado with Prawn & LemonAvocado with Prawn & LemonAvocado with Prawn & Lemon

Serves 1 1 medium avocado Fresh cooked prawns, shelled/tailed/deveined Juice of one lemon 1 tomato, chopped ½ bell pepper, chopped Large handful of watercress

1. Cut the avocado in half lengthways & remove the stone 2. Mix the chopped tomatoes, pepper & prawns in a bowl with the lemon

juice 3. Cover the avocado with the prawn mixture 4. Add the water cress on the side of the plate & squeeze with some

more lemon juice 5. Enjoy scooping the avocado and prawn mixture out with a spoon

Meatballs with Spicy Tomato SauceMeatballs with Spicy Tomato SauceMeatballs with Spicy Tomato SauceMeatballs with Spicy Tomato Sauce

Serves 4 Spicy tomato sauce: • 500g minced beef 1 large onion, chopped • ½ onion 2 tsp coconut oil • 1 handful fresh basil Black pepper • 1 handful fresh parsley 1 garlic clove, peeled & chopped • 2 handfuls spinach 1 tsp paprika • 4 medium eggs Pinch of chilli flakes • 6 tbsp rice flour 2 x 400g cans chopped tomatoes • 1 tbsp dried oregano 1 bay leaf • 4 cloves garlic • Black pepper to taste

1. Preheat your oven to 180C or Gas Mark 4. Blend onion, herbs, garlic and spinach in a food blender. Combine all the ingredients in a bowl and mix well with your hands & season the mixture to taste with black pepper.


2. Make small balls the size of golf balls and place them apart on a baking tray, then place them in the preheated oven to cook for about 30 minutes or until browned.

To make the sauce: 1. Place onion in a pan with the coconut oil & season

with pepper. Cover with a lid and fry gently over a low heat until soft and sweet.

2. Add the garlic, paprika and chilli flakes and fry for a further 30seconds, stirring constantly.

3. Add the tomatoes and bring to a simmer. Simmer the sauce for 20 minutes. Liquidise until smooth. Pass the sauce through a sieve, back into the pan. Taste and add seasoning as necessary.

Broccoli Stir Fry with CashewsBroccoli Stir Fry with CashewsBroccoli Stir Fry with CashewsBroccoli Stir Fry with Cashews

Serves 2 Broccoli florets 2 peppers – any colour, chopped 4 spring onions, chopped 2 handfuls of baby corn / green beans 2 mushrooms, sliced 1 inch piece ginger, peeled and grated 4oz cashew nuts 2 large handfuls of bean sprouts 1tblsp tamari sauce 1tblsp cocnut oil 2tblsp water 1tblsp sesame seed oil

1. Heat coconut oil in a wok / pan and add the broccoli. Stir fry for about 30secs then add 1tbsp of the water.

2. Add the rest of the vegetables and stir fry for 3-4mins adding the rest of the water and the tamari sauce

3. Add the cashew nuts and oil, stir fry for a further 2-3mins and serve.


Almond PancakesAlmond PancakesAlmond PancakesAlmond Pancakes

Serves 1-2 • 1 cup almond flour (or coconut flour if you don’t have almond flour) • 2 eggs • 3-4 tbsp of coconut milk • 1 vanilla pod, split and scraped seeds out • 1 tbsp of ground cinnamon • Coconut oil for frying

1. Mix eggs, coconut milk and vanilla in a bowl and whisk together. 2. Sift in almond flour and cinnamon. 3. Heat a large pan over a medium heat; add a tsp of coconut oil to the

pan and add pancake batter in small rounds, quickly turning the pan around to spread the pancake.

4. Cook until brown on the underside, about 45 seconds and then flip to brown other side

5. Serve with chopped pear, flaked almonds & a sprinkling of cinnamon

Thai chicken curry soupThai chicken curry soupThai chicken curry soupThai chicken curry soup

Serves 4 • 2 tsp coconut oil • 1 chicken breast, chopped • 1 onion, finely chopped • 1 red pepper, chopped • 6-7 button mushrooms, chopped • 2-3 tbsp curry powder • 500ml water or chicken stock • 1 tbsp rice flour (optional for thickening) • 750ml coconut milk • 1 tbsp fish sauce, optional • ½ tsp fresh coriander, finely chopped • Freshly ground black pepper to taste


1. Add the coconut oil and chicken to a large saucepan over a medium heat. Toss the chicken in the oil and cook for about 2 mins.

2. Add the onion, red pepper and mushrooms to the saucepan and cook for just a minute. Season to taste with black pepper.

3. Coat the meat and vegetables in the curry powder (add up to 3 tbsp depending on how spicy you want the dish to be). Cook for about 45 seconds.

4. Add the water or stock, rice flour, coconut milk and fish sauce. Stir well. Allow the soup to simmer for 5 to 10 minutes, until the vegetables are tender and the chicken is cooked through.

5. Adjust the seasoning, if needed, and top with the fresh coriander prior to serving.

Spicy King Prawn CurrySpicy King Prawn CurrySpicy King Prawn CurrySpicy King Prawn Curry

Serves 2 Around 30 king prawns 1 onion, chopped 1 – 2 tsp Coconut oil 1 tin chopped tomatoes 2 garlic cloves 2oz ginger, peeled and finely chopped ½ tblsp turmeric 1tblsp ground cumin 1 green pepper 1 chilli pepper, finely chopped (optional) ½ pot natural yoghurt

Black pepper

1. Sweat the onions in a frying pan with the coconut oil. When the onions are translucent, add the garlic, chilli, ginger and sauté for 1min before adding the turmeric and cumin.

2. Stir in the yoghurt, green pepper and tomatoes and fry for a few mins. 3. Add the king prawns and leave to simmer for 3 to 4 mins. 4. Season with black pepper


Bootcamp Huevos RancherosBootcamp Huevos RancherosBootcamp Huevos RancherosBootcamp Huevos Rancheros

Serves 1 • 1 wheat free/gluten free tortilla (or brown rice tortilla) • 2 organic eggs • 1/2 ripe avocado, chopped into cubes • 1 red pepper, deseeded and chopped into small cubes • 1 big red tomato, peeled and chopped into cubes • 1/2 white onion, finely chopped • 2 spring onions, finely chopped • 1 garlic clove, finely chopped • A sprig of coriander, roughly chopped • A slice of lime (optional but yummy) • Ground black pepper, coconut oil

1. Heat a tablespoon of coconut oil in a shallow pan and add the garlic and onion. Sauté until golden and add the chopped tomato and red pepper

2. Add some black pepper. Let it simmer on medium heat until pepper has softened and it looks like tomato sauce. Sprinkle spring onions on top.

3. In another pan with coconut oil, fry two eggs. 4. Place the tortilla on a plate and arrange the avocado strips and the

slice of lime on the side. 5. Spoon a few tablespoonful’s of the tomato sauce on the tortilla 6. Arrange the eggs on top of the sauce. Sprinkle with the chopped

coriander and serve.

Spicy Tuna & Chickpea SaladSpicy Tuna & Chickpea SaladSpicy Tuna & Chickpea SaladSpicy Tuna & Chickpea Salad

Serves 1 1 small tin of tuna 1 small tin of chickpeas, drained (or exchange for tofu) Handful mange tout

Shredded carrot Half a red onion, chopped Watercress and spinach


For the dressing: 2tbsp olive oil 1tsp ground cumin Pinch ground cinnamon Pinch ground cloves Salt & pepper to taste

1. Steam the mange tout for 2mins and allow to cool 2. Mix the tuna, chickpeas, mange tout, carrot and onion in a large bowl. 3. Mix the ‘dressing ingredients’ together 4. Pour the dressing over the tuna and chickpea salad and serve with a

large handful of water cress and spinach

Mexican Chicken with Black BeansMexican Chicken with Black BeansMexican Chicken with Black BeansMexican Chicken with Black Beans Serves 6

6 skinless boneless chicken breasts 270g salsa (you can make your own see Salad & Sauces or shop bought is ok) 1 large red pepper chopped 2tblsp ground cumin 2 tblsp lemon juice 2tblsp chilli powder 3 cloves of garlic crushed 2 x 400g black beans tins rinsed & drained

1. Arrange chicken in a casserole dish. 2. Combine the salsa, red pepper, cumin, lemon juice, garlic and chilli

powder. Pour the mixture over the chicken 3. Pour the black beans on top & cover 4. Bake in a preheated oven at 200 c / Gas mark 6 for 1 – 1 ½ hours &

serve with an avocado & tomato salad.


Yoghurt, Berries and NutsYoghurt, Berries and NutsYoghurt, Berries and NutsYoghurt, Berries and Nuts

Serves 1 Greek yoghurt Mixed berries Handful of mixed toasted nuts Sprinkle of cinnamon

Place the yoghurt and berries into a bowl and sprinkle with nuts and cinnamon!

Tuna SteaksTuna SteaksTuna SteaksTuna Steaks & Salsa Verde& Salsa Verde& Salsa Verde& Salsa Verde

Serves 2 • 2 x 150g tuna steaks • Drizzle extra virgin olive oil For the salsa verde • 1 heaped tsp Dijon mustard • 150-250ml fruity, extra virgin olive oil • 4 anchovy fillets • Handful fresh flat leaf parsley • Handful fresh basil • Handful fresh tarragon • 1-2 tbsp capers • 1 garlic clove • 1 lemon, juice only

1. Preheat the oven to 200C/400F/Gas 6 2. Drizzle olive oil onto the tuna steaks. Heat a heavy-based frying pan

until hot. Add a tuna steak to the hot pan and sear until lightly browned. Carefully turn over and sear the other side (this will take about 30 seconds on each side, longer if the tuna is thickly cut). Remove and keep to one side. Repeat with the other tuna steak.

3. Place the tuna steaks in a roasting tray and place in the hot oven for another minute or two (they should still be slightly pink on the inside). Remove and keep warm.


4. For the salsa verde, place mustard and a few tbsp of olive oil in a bowl and whisk to emulsify. Chop the anchovies finely and add to the bowl.

5. Pick the leaves from the herbs (except basil - you can include stems in the sauce). Pile the picked herbs on a chopping board. Sprinkle capers over the top. Chop the herbs and capers finely with a sharp knife. When chopped, add to the bowl with the mustard and oil mixture.

6. Peel garlic clove. Place it on the chopping board and crush to a fine paste with a knife blade, add the paste to the bowl and mix. Add some of the remaining olive oil to the bowl. The sauce should have a spooning consistency, so only add as much oil as you need over. Mix thoroughly.

7. Just before serving, add the lemon juice to the sauce (the lemon will cause the herbs to go brown if you add it too early).

8. To serve, place the tuna steaks onto plates. Squeeze over some lemon juice and put a dollop of salsa verde on top

Lamb & Vegetable StewLamb & Vegetable StewLamb & Vegetable StewLamb & Vegetable Stew

Serves 6: 1½ kg Lamb stew meat 2 Tomatoes, peeled & sliced 1 Squash, peeled & sliced 1 Courgette, sliced 1 Sweet Potato, diced 1 Carrot, sliced 6-7 Mushrooms, sliced 1 bell pepper, chopped (any colour) 1 Onion, chopped 2-3 Garlic cloves, crushed ½ tsp Thyme leaves, 2 Bay leaves 450ml chicken stock, 2 tbsp corn flour

1. Place lamb and vegetables in slow cooker. Mix garlic, thyme and bay leaf into chicken stock; pour into slow cooker over lamb and vegetables.

2. Cook on low for 8 hours. Turn to high, mix in the flour, stirring several times until thickened. Serve over hot quinoa


Breakfast Stir fryBreakfast Stir fryBreakfast Stir fryBreakfast Stir fry

Serves 1 • ½ bag ready sliced cabbage and leeks / 3-4 handfuls cabbage & leeks, sliced • 5 asparagus tips, chopped • Handful of sugar snap peas • 2 whole eggs • 75g prawns • 1tbsp Coconut oil • 1tsp Cinnamon

1. Heat oil in pan until it softens then add the vegetables and fry off for 3-4 minutes.

2. Add eggs & cinnamon stirring continuously until set then serve with prawns

Sweet PotatoSweet PotatoSweet PotatoSweet Potato and Lentil Soupand Lentil Soupand Lentil Soupand Lentil Soup

Serves 4 • 2 generous tsp medium / hot curry powder • 3 tbsp coconut oil • 2 onions finely chopped • 1 eating apple chopped roughly • 3 garlic cloves crushed • 20g pack of coriander leaves and stalks, chopped • A thumb size piece of fresh ginger grated or 1 tsp ‘Lazy Ginger’ • 800g sweet potatoes, peeled and chopped small (2 medium sized ones) • 1.2 litres good quality vegetable stock • 120g red lentils • 300ml coconut milk • Juice of 1 lime (optional)


1. Put curry powder in a large, dry saucepan and toast on a medium heat for a couple of minutes.

2. Add the oil and stir as the spices sizzle. 3. Add onion, garlic, apple, coriander and ginger and season. Stir every

now and then and cook for about 5 minutes. 4. Add the potato with the stock, lentils and milk. Then simmer for

20mins or so until veggies and lentils are soft. 5. Blend until smooth, add lime juice and check seasoning. 6. Garnish with coriander if you wish.

Cod alla RomanaCod alla RomanaCod alla RomanaCod alla Romana Serves 4: 1 tbsp olive oil 1 small onion, peeled and thinly sliced 1 garlic clove, crushed 1 green pepper, sliced 750g cod fillet, skinned and cut into strips 400g tin chopped tomatoes 1 tsp dried basil 12 black olives, stoned Black pepper

1. Heat the oil in a frying pan. Add the onion, garlic and green peppers and fry until lightly browned.

2. Transfer to the slow cooker, draining well. 3. Add the fish to the frying pan and brown very lightly. Lay the fish on

top of the vegetables in the slow cooker. 4. Add the tomatoes, basil, olives and black pepper to taste. 5. Cover and cook on low for 4-6 hours or high for 2-3 hours. 6. Taste and adjust the seasoning if necessary, then serve quinoa and

steamed veggies


Scrambled Eggs and Smoked SalmonScrambled Eggs and Smoked SalmonScrambled Eggs and Smoked SalmonScrambled Eggs and Smoked Salmon

Serves 1 • 3 large eggs • Black pepper to taste • 1 tsp coconut oil • 2 spring onions, green tops only, thinly sliced • 2 slices smoked salmon, thinly sliced

1. Combine eggs and seasoning in a small bowl. Stir briskly with a fork until well blended.

2. Heat oil in a non-stick frying pan over a medium-low heat. Add spring onions and cook, stirring until softened (about 30secs.)

3. Pour the eggs into the pan and cook until they just begin to set, about 10 secs; stir in salmon. Cook for about 3-5 minutes, stirring gently from time to time, until the eggs have thickened into soft creamy curds.

4. Serve immediately.

Cajun Steak SaladCajun Steak SaladCajun Steak SaladCajun Steak Salad

Serves 1 • 1 head Romaine lettuce • 8 cherry tomatoes cut in half • 1/2 cucumber peeled and sliced into thin rounds • 1 roasted pepper cut into strips • 2 radishes sliced into thin rounds any other salad veg you might like • Few Sprinkles of Cajun Spices according to your taste (chilli, garlic, cayenne, mustard powder) • Nice piece of rump or sirloin steak

1. Prepare salad in large bowl and set aside. 2. Sprinkle cajun spice mix over steak on both sides. 3. Heat oil in a frying pan or griddle and cook steak to your liking. 4. Slice steak and place slices on top of salad. 5. Serve immediately!!


Mini Falafel BurgersMini Falafel BurgersMini Falafel BurgersMini Falafel Burgers Serves 2

400g tin chickpeas, drained and pat dry with kitchen paper 1 red onion finely chopped 1 garlic clove, crushed 1 handful of fresh parsley, chopped 1tsp ground coriander 1tsp ground cumin ½ tsp chilli powder 2tblsp spelt flour 3tblsp olive oil Black pepper

1. Place chickpeas, onion, garlic, parsley, spices, flour and pepper into a food processor. Blend until fairly smooth.

2. Shape into 12 balls and then flatten into patty shapes 3. Heat the oil in a frying pan, add the mini burgers and quickly fry for

3mins on each side until lightly golden 4. Serve with a salad / quinoa and salsa after a workout / minted yoghurt


Hot MuesliHot MuesliHot MuesliHot Muesli

Serves 1 • 50g oats • 1 tbsp mixed seeds (linseeds, pumpkin, sunflower, sesame) • 1 tbsp desiccated coconut • 1 tsp cinnamon • 1 grated apple or pear • Handful of blueberries

1. Put all ingredients in a bowl and pour over about 100ml boiling water and leave to rest for about 2 mins.

2. The oats plump up, the berries soften and the mixture is like a hot porridge. Add more or less water to your own preference

Spiced Vegetable OmeletteSpiced Vegetable OmeletteSpiced Vegetable OmeletteSpiced Vegetable Omelette

Serves 1 2 large eggs 1 tbsp linseed/flaxseed ½ tsp ground turmeric ½ tsp ground cumin 1 tsp dried mixed herbs 1 ball frozen spinach Frozen peas

Sliced mushrooms

1. Place linseed/flaxseeds in a coffee grinder & pulse until loosely ground 2. Whisk the eggs on a bowl and add the linseed/flaxseed, spices, herbs &

pepper. Continue to whisk until all the ingredients are mixed in 3. Add a small amount of oil to a pan and add the egg mixture. 30 seconds

later while the mixture is still runny add the spinach ball, frozen peas & sliced mushrooms all to one side of the omelette.

4. Use a spatula to ensure the omelette remains loose from the pan. 5. When omelette is nearly cooked but still moist, fold the empty side

over. Cook for a further minute & serve with a salad


Chicken FajitasChicken FajitasChicken FajitasChicken Fajitas Serves 2

2 chicken breasts, chopped into chunks 2 mushrooms sliced Spices of your choice: eg cajan, bbq etc Iceberg / romaine lettuce leaves Chopped veggies to accompany it, my favourites are: tomato, pepper, avocado, cucumber

1. Cook chicken breast chunks in a pan with a little oil for 3-4mins. Add the sliced mushrooms and continue to cook until the chicken is thoroughly cooked

2. Place a whole lettuce leaf onto your plate, add the chicken mix & top with the chopped veggies

3. Wrap the lettuce leaf around the filling (fold bottom over & then fold in the sides) and bite!

You could always swap the chicken for shredded beef or king prawns – or why not try a mixture of two of the three…?


TastyTastyTastyTasty Poached Egg SaladPoached Egg SaladPoached Egg SaladPoached Egg Salad

Serves 1 • 2 Eggs • Half a Bag of Mixed Greens, Watercress, Spinach, Rocket etc • Fresh Coriander and Basil leaves, torn • 1 Clove Garlic, Sliced • ½ Red Chilli, Sliced • Pumpkin Seeds • 2 Sliced Vine Tomatoes • 8 slices of Cucumber • ½ Red Onion, Sliced • Coconut Oil • Juice of 1 Lime

1. Boil saucepan of water; poach eggs in water for around 5mins for soft or 7mins for hard.

2. Meanwhile toss all other ingredients into a bowl & make dressing for salad by combining 1 tbsp of melted (& cooled) oil with the juice of 1 lime. Dress salad and place eggs on top for a tasty breakfast.

RatatouilleRatatouilleRatatouilleRatatouille

Serves 2 aubergines, sliced 2 courgettes, siced 200g tomatoes, skinned & chopped 1-2 green peppers, chopped 1 onion, chopped 2 cloves garlic, finely chopped 2-3 tbsp olive oil

1. Heat oil in a pan, add onions & garlic & cook for 2-3 minutes 2. Wipe away any moisture from aubergines & courgettes and add to pan.

Fry for a further 4-5 mins until brown. Add tomatoes and peppers and a little black pepper for seasoning. Cover and cook for 20-30 minutes.


Slow Cooker Rump RoastSlow Cooker Rump RoastSlow Cooker Rump RoastSlow Cooker Rump Roast Serves: 4-8 You Need: 1 Rump Roast 1 Onion, diced 1 tbsp Black Pepper 1 tbsp Paprika 2 tsp Chili Powder ½ tsp Cayenne ½ tsp Garlic ½ tsp Mustard Powder ½ Cup Beef Stock

1. Combine all the spices together and mix well. 2. Generously rub this spice mixture all over your rump roast. If you

don't like too many spices just lightly coat it 3. Line the bottom of your slow cooker with your diced onions. Place your

seasoned roast on top. Pour in your beef stock. 4. Cover and cook on low for 10 hours

You can also add lots of chopped veggies to the slow cooker too

Saves you having to cook these separately and it then becomes a complete meal in one pot :)


Tomato FrittatasTomato FrittatasTomato FrittatasTomato Frittatas

Serves 4 4 Ripe tomatoes 4 Eggs Spring onion, chopped Bell pepper, chopped Salt and Pepper to taste

1. Cut the tops off the tomatoes. Using a knife or spoon clean out the entire inside of the tomato, you want to pretty much have a tomato ramekin

2. Evenly spread your chopped spring onion & pepper throughout the tomatoes

3. Scramble your 4 eggs in a bowl (or you can just individually crack a whole egg in each one if you would like it poached) If you scrambled them, evenly divide the eggs between the tomatoes

4. Sprinkle Salt and Pepper over the tomatoes to taste 5. Place the tomatoes in a baking dish and bake for 40-50 minutes or until

your eggs are fully cooked through 6. Place on a plate and enjoy (Fancy a bit of a treat – why not add some chopped bacon to the

tomatoes along with your spring onion & pepper)

Pepper Power SoupPepper Power SoupPepper Power SoupPepper Power Soup

Serves 4-5 2tblsp Rapeseed / olive oil 1 chopped onion 2tsp paprika 1tblsp rice flour 2 red peppers & 1 yellow pepper, chopped 1litre vegetable stock 1 large sprig thyme

75g black olives (optional)


1. Heat the oil in a large saucepan. Add the onions and paprika, stir well and sauté gently until the onions are soft.

2. Sprinkle in the flour and mix well 3. Add the peppers, stock and thyme. Bring to the boil and simmer until

the peppers are soft. 4. Whizz in a food processor – or use a hand blender. 5. Serve with the olives scattered on top

You could also add a dollop of natural yoghurt on top of each serving

Fish PieFish PieFish PieFish Pie

You need: 1-2 onions, chopped into chunks 1 pack of king prawns, peeled 400g skinless white fish Spring onion, chopped Green beans, chopped Frozen peas & sweetcorn Butternut squash, chopped into chunks

1. Poach the white fish: Put the fish in the frying pan and pour over 500ml of water. Add the onion chunks, bring the water just to the boil, reduce the heat and simmer for 8 mins. Lift the fish onto a plate and strain the water. Flake the fish into large pieces into a baking dish.

2. Whilst the above is simmering add chopped butternut squash to boiling water in another pan and simmer for about 10mins or until softish

3. Add the prawns, onions, spring onions, green beans, peas & sweetcorn to the fish. Mash the butternut squash and spread on top of the fish mixture. Season with black pepper and bake in the oven for 20-30mins

Serve with all your favourite veggies on the side!


Fruit and Nut BowlFruit and Nut BowlFruit and Nut BowlFruit and Nut Bowl

Serves 2 • 1 tsp ground cinnamon • 1/2 tsp ground ginger • 2 tsp coconut oil • 1/2 Cup coconut shredded • 1 Mango chopped • Handful of blueberries • Handful of Strawberries • 4 tbsp chopped pecans • 4 tbsp chopped walnuts • 2 tbsp flax seeds

1. Mix all ingredients together into a bowl and chill before serving.

Chinese Clay Pot VegetablesChinese Clay Pot VegetablesChinese Clay Pot VegetablesChinese Clay Pot Vegetables

Serves 2. You need: 1 medium onion 2 medium carrots 2 handfuls mange tout 1 small bunch of broccoli 2 tbsp tamari sauce 1 tsp mixed herbs/Italian seasoning 2 eggs Olive oil Black pepper to season

1. Slice the onion, carrots, mange tout & broccoli and fry the veg in 1tsp of olive oil for 3 minutes.

2. Add the soy, Worcestershire sauce & mixed herbs / seasoning & fry for a further 2 minutes.

3. Fry the eggs in 2tsp of olive oil, sprinkle with black pepper & serve over the top of the veg.


Moroccan Chicken & VegMoroccan Chicken & VegMoroccan Chicken & VegMoroccan Chicken & Veg Serves 6: 1.4kg bone-on skinless chicken thighs 1 medium butternut squash, peeled & cut into 2inch chunks 2 medium tomatoes, coarsely chopped 1 medium onion, chopped 2 cloves garlic, crushed 1 450g can chick peas, rinsed and drained 1 cup chicken stock ⅓ cup raisins 2 tsp ground coriander 2 tsp ground cumin ½ tsp ground cinnamon ¼ tsp pepper 280g quinoa ½ cup pitted green olives

1. Combine squash, tomatoes, onion, garlic, beans, stock and raisins in slow cooker.

2. Combine coriander, cumin, cinnamon and pepper in a small dish. Rub spice mixture on chicken thighs.

3. Place chicken on top of vegetables in slow cooker 4. Cover and cook on low setting for 8 hours or on high setting for 4

hours. 5. About 15mins before serving, prepare quinoa according to package

directions. 6. Stir olives into chicken mixture; then serve chicken and vegetable

mixture over quinoa


Prawn & Pea ScramblePrawn & Pea ScramblePrawn & Pea ScramblePrawn & Pea Scramble

Serves 1 • 2 eggs, beaten • Handful of frozen or fresh peas • 6-7 tiger prawns • Coconut oil

1. Heat a frying pan with coconut oil. 2. Add the beaten eggs and let them cook as you scramble them. 3. Add the peas and prawns and black pepper to taste. 4. Mix it all well until eggs are cooked. Season with black pepper. 5. Serve with a large handful of watercress

Quinoa SaladQuinoa SaladQuinoa SaladQuinoa Salad

Serves 2: 1 onion, sliced 1 stick cinnamon, 2 cardamom pods 2 cloves garlic, crushed ½ red pepper, ½ yellow pepper 2 courgettes sliced 225g quinoa 600ml vegetable stock or water 1 can chick peas, drained 60g flaked almonds, 60g pumpkin seeds Handful fresh coriander or parsley, chopped

1 Heat the 2tbsp of water in a large saucepan and sauté the onion with the cinnamon stick and cardamom pods for 2mins

2 Add garlic, peppers & courgettes and cook for a further 2mins 3 Add the quinoa, vegetable stock and chickpeas 4 Stir and bring to the boil. Reduce the heat & simmer for about 20mins

until liquid has been absorbed and quinoa is cooked. 5 Serve onto plates and scatter over the almonds and pumpkin seeds and

sprinkle with chopped coriander or parsley


African Sweet Potato StewAfrican Sweet Potato StewAfrican Sweet Potato StewAfrican Sweet Potato Stew Serves 6: 1.4kg sweet potatoes, peeled and cut into chunks 3 cloves garlic 2 cups loosely packed fresh cilantro leaves and stems 790g diced tomatoes Handful of peanuts 2 tsp ground cumin ½ tsp ground cinnamon ¼ tsp ground cayenne pepper 1 cup water 1 x 450g tin chick peas, rinsed and drained 4 large handfuls of green beans

1. Use a blender or food processor to blend garlic, cilantro, tomatoes (with juice), peanuts, cumin, cinnamon and cayenne pepper until pureed.

2. Pour mixture into slow cooker. Stir in water. Add sweet potatoes and chickpeas and stir.

3. Cover and cook on low setting for 8-10 hours or on high setting for 4-5 hours until potatoes are very tender.

4. About 10mins before stew is done, steam the green beans and stir into stew before serving.


Fruity CrepesFruity CrepesFruity CrepesFruity Crepes

Serves 1-2 • ½ cup coconut milk • ¾ cup water • 2 large eggs • 1 cup rice flour • ½ tsp vanilla • Coconut oil to grease pan

1. Combine wet ingredients in one bowl & mix with a whisk until blended. 2. In another bowl combine the dry ingredients and mix well. 3. Combine the dry and wet ingredients to form a thin batter. 4. Heat an 8” pan on medium high heat and add a small amount of coconut

oil to the pan. 5. Pour 5-6tbsp of batter into the hot pan. Swirl pan until the bottom is

covered with batter. Cook the crepe for 1 minute. 6. Use a thin spatula to loosen the edges and gently flip it over and cook

for an additional minute. Transfer to plate and fill with fresh fruit & a dollop of bio live yoghurt

Prawn, Mango and Avocado SaladPrawn, Mango and Avocado SaladPrawn, Mango and Avocado SaladPrawn, Mango and Avocado Salad

Serves 1 • 12 Large Cooked Prawns • 1 Mango – Peeled and chopped • 1/4 Cucumber – finely chopped • ½ Avocado, chopped • 20g unsalted plain cashews • 1 teaspoon Olive Oil • Juice of a Half a Lime • Chilli Flakes

1. Combine lime juice, oil and chilli flakes together 2. Mix all other ingredients together in a bowl and dress with oil mixture. 3. Serve on a big bed of watercress and spinach. Season if needed.


Asian Spiced Burgers with Mango SalsaAsian Spiced Burgers with Mango SalsaAsian Spiced Burgers with Mango SalsaAsian Spiced Burgers with Mango Salsa Serves 4

450g lean steak mince 1 onion, chopped 2 garlic cloves, crushed 2tsp fresh root ginger, finely chopped 1tbsp garam masala 1tsp turmeric 1-2tbsp fresh chopped coriander Black pepper

For the salsa: 1 ripe mango, peeled and finely chopped 1 small red onion, finely chopped 1 red chilli, finely chopped (optional) 2tbsp fresh mint, chopped 1tbsp fresh coriander, chopped Grated rind and juice of 1 lime

1. I a large bowl mix all the burger ingredients together. Shape the mixture into 4 burger shapes, cover and chill for 20mins

2. Mix all the salsa ingredients together in a bowl, cover and set aside 3. Cook the burgers in a BBQ or grill for 6-8mins on each side until

cooked through 4. Serve the burgers and mango salsa and a large salad or with roasted

butternut squash veggies and a corn on the cob


Breakfast OmeletteBreakfast OmeletteBreakfast OmeletteBreakfast Omelette

Serves 1 2 large eggs Black pepper Any combination of the following ‘filling’ ingredients:

Mushroom, spinach, bell pepper, tomato, courgette, onion, prawns, spring onion, avocado

1. Whisk the eggs in a bowl and add the black pepper. 2. Chop your chosen ‘filling’ ingredients 3. Heat a little oil in a pan then add the egg mixture; whilst the mixture

is still runny add your ‘filling’ ingredients to one side of the omelette 4. When the omelette is almost cooked through but still moist, fold the

empty side over the ‘filling’ ingredients and cook for another minute before serving

Marinated Chicken BreastMarinated Chicken BreastMarinated Chicken BreastMarinated Chicken Breast

You Need: Chicken breast Olive oil Natural yoghurt Crushed garlic One of the following spices from Schwarts: Chargrill Chicken, Cajun, Barbecue or get either Tandori or tikka powder

1. Follow the instructions on the spice jar and mix the required amount of spice with olive oil, add the chicken breast to marinade in the fridge for a few hours. Or mix some natural yoghurt with either the tandori or tikka powder to taste and marinade for a few hours or over night

2. Place lots of your favourite vegetables on a baking tray, drizzle with olive oil and sprinkle with crushed garlic. Put in the oven for 25-35mins

3. Fry the marinated chicken on both sides until cooked and serve with all the delicious garlic roasted veggies!


Moroccan Grilled Cod & Salsa SauceMoroccan Grilled Cod & Salsa SauceMoroccan Grilled Cod & Salsa SauceMoroccan Grilled Cod & Salsa Sauce You Need:

Cod fillet For marinade:

1 jalapeno pepper Pinch saffron (optional) 1 clove garlic ½ tsp paprika Juice ½ lemon 1tblsp olive oil Dessert spoon of parsley & coriander

For salsa: 1 chopped tomato 1-2 jalapeno peppers ½ red onion 1 dessert spoon fresh coriander

1. Put all marinade ingredients into a mini chopper & whiz to a coarse

puree. 2. Place cod fillets in dish & spread marinade over both sides, cover dish

& leave for 30mins at room temperature 3. Put salsa ingredients into a mini chopper until evenly chopped & spoon

into a serving bowl 4. Place fish under grill for 10mins or until golden brown & cooked

through. 5. Serve with green veggies or a rocket salad & pour any juices over the

fish.

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