Combined Fitness

Fat Loss Formula Cookbook Introduction BASICS Basic Vinaigrette Chicken Stock Quick Vegetable stock Guacamole Mayonnaise Coleslaw Salsa Clean Eating Hummus Tomato Puree Ratatouille BREAKFASTS Basic Omelette Basic Scrambled Eggs Banana Omelette * Mixed Mushroom Frittata Pepper & Tomato Scramble Salmon & Vegetable Frittata Home Made Nutty Muesli * Quinoa Porridge Super Smoothie *

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SIDE DISHES Cauliflower Egg Fried (rice) Roasted Carrots Baked Sweet Potatoes Rosemary Veggies Crispy Kale LUNCH - SALADS & LIGHT MEALS Chicken, Orange & Pecan Salad Flaked Chili Salmon & Chickpea Salad Tuna, Bean and Red Onion Salad VEGGIE Tomato Soup Chickpea and Beetroot Salad Lightly Spiced Carrot Soup Mixed Beans with Lemon Vinaigrette Bubble & Squeak Guacamole Salad * Mushroom, Spinach & Lentil Pattie * Spring Salad Puy and Halloumi Salad * Goat’s cheese and Walnut Salad * Oven Roasted Butternut Squash & Beetroot Salad

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DINNERS Saag Balti Stir Fried Chicken Beef Casserole Chickens Baked in Mushrooms, Leeks & Courgettes Bolognese Beef / Turkey Chili Prawn & Sweet Potato Curry Lamb Hotpot Turkey Balls Sea Bass with Squash & Stir-fry Chicken Casserole Moroccan Spiced Lamb Shanks Speedy Burgers Grilled Chicken with Mango Salsa Oven-poached cod with Herbs Lamb with Orange and Mint Spiced Tikka Kebabs * Mediterranean Salmon Garlic and Thyme Chicken One – Pan Chicken with Tomatoes Salmon and Coconut Curry * Salmon with a Spicy Yoghurt Crust * Moroccan Spiced Chicken Kebabs Tuna with Coriander Rice

VEGETARIAN Veggie Shepherds Pie Leek & Asparagus Risotto Thai Vegetable Curry *

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Vegetarian Chili Recipe Stir-fried Beans with Cherry Tomatoes Chickpea and Chili Stir-Fry * Summer Vegetable Stir-Fry Vegetable and Coconut Curry * Mushroom Curry * Chickpeas with Spinach * Quinoa Stir-fry with Kale, Chili and Nuts 28 DAYS LATER DESSERTS * Orange Muffins Oat, Banana & Coconut Cookies Healthy Apple Crumble Strawberry Frozen Yoghurt Baked Apples With A Walnut Crust Clean Eating Chocolate 1 Clean Eating Chocolate 2

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INTRODUCTION Welcome to the Combined Fitness – Fat Loss Formula Cookbook. This book is full of recipes that you can use when following our Fat Blast Formula and body transformation programmes. A clean eating detox diet will let the body focus on self-healing and will allow all of the body systems to run more efficiently. You will start to look, function and feel better within a matter of days. Clean eating is a lifestyle that requires time, commitment, and pre-planning. It is about making healthy food choices and providing the body with the best foods possible. Focus on eating clean natural foods including fruits and vegetables, gluten free whole grains, and lean cuts of meat instead of processed and refined foods. !The recipes follow detox protocols so do not included: • Wheat & gluten • Dairy (except organic butter, goats cheese and full fat natural yoghurt) • Alcohol • Caffeine • Processed foods • Sugar !Recipes with a * contain ingredients that may not be on your specific plan, or may only be eaten on high carb days. Always check with your GP if you have any medical issues

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BASICS

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Basic Vinaigrette Keep in a screw top jar in the fridge for up to a week and shake before use. Ingredients

• 120 ml olive oil • 2 tbsp. Red or white wine vinegar, or lemon juice • Sea salt & freshly ground black pepper Method

1. Put all the ingredients in a screw top jar or bottle and shake well to combine.

2. You can create variations by adding crushed garlic or grated ginger, using orange juice or lime juice instead of lemon, or by adding other herb or using nut based oils.

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Chicken Stock Easy to make stock. Make a batch then freeze in small portions for use when needed. Ingredients • 1 Chicken carcass (raw or remains from a roasted chicken) • 1 Onion, roughly chopped • 1 Carrot, peeled and roughly chopped • 1 Celery stick, roughly chopped • 1 Leek, sliced • 1 Bouquet garni (bay leaf, parsley and thyme) • Sea salt & freshly ground black pepper Method

1. Break up the chicken carcass into pieces and put in a large pan. Add 2 litres of cold water and bring to the boil. Skim off any scum that rises to the surface, and then add the other ingredients.

2. Cover the pan and simmer gently for two hours. Stock should reduce by half.

3. Remove the pan from the heat and strain the stock, discarding the bones and vegetables. Leave to cool.

4. Once cool, skim off any fat that has risen to the surface. Keep chilled in the fridge for up to 4 days or freeze for up to 6 months.

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Quick Vegetable stock Ingredients

• 1 Stick of celery, cut in half & split lengthways • 2 Small carrot, split in half lengthways • 2 Small onions, sliced • 2 Bay leaves • 12 Black peppercorns • 1 Small bunch of parsley stalks & celery leaves • Salt, to taste Method

1. Place of all the ingredients in a saucepan with 1-1½ pints (570-850 ml) cold water, cover with a lid and bring everything to the boil for 30 minutes.

2. Strain, discarding the vegetables, and the stock is ready for use.

Or when you are steaming your vegetables include onions & celery. Collect the water from the steamer & then add salt & pepper. TIP Freeze any extra using ice cube trays for use later.

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Guacamole Makes 6 servings.

Ingredients

• 3 Ripe avocadoes • Juice of ½ lime • 2 tsp. Coriander, chopped • ½ Red onion, chopped • 1 Garlic clove, finely chopped • Sea salt & freshly ground black pepper to taste

Method

1. Cut the avocados in half. Scoop the flesh into bowl.

2. Place all of the ingredients into a bowl and mix until combined. Do not over mix.

To add to it - Dice up a small tomato & add it along with a teaspoon of lemon juice for preservative purposes.

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Mayonnaise

Ingredients

• 2 Egg yolks • A squeeze of lemon juice • Salt and freshly ground black pepper to taste

Mix in a blender or food processor. You can add garlic and herbs too.

Or a more traditional recipe: • 300mls Mild olive oil • 2 Egg yolks • 1tsp. English mustard powder • Sea salt • 1tbsp. White wine vinegar • A squeeze of lemon juice Method

1. Put the egg yolks, mustard powder, salt and vinegar into a mixer or a large bowl and start to beat them all together.

2. Slowly trickle in the oil over the mix as you continue to whisk, keep whisking until it gets nice and thick and paler in colour.

3. When all the oil is used up add in the lemon juice. Taste, and adjust the seasoning to your liking.

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Coleslaw

Ingredients

• 350g White cabbage, shredded • 225g Carrots, grated • 1 Small onion, finely chopped • Mayonnaise (see previous recipe) • ½ tsp. Caraway seeds

Method

Combine all of the ingredients together in a mixing bowl. Toss the ingredients, cover & chill.

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Salsa Ingredients

• 250ml Corn kernels • 1 Red pepper, chopped • 1 Medium red onion, chopped • 125ml Ripe tomato, finely diced • 50ml Coriander, chopped • 4 Spring onions, chopped • 2 Fresh jalapeño peppers, seeded and minced • 2 Garlic cloves, minced • 2 tbsp. Lime juice • Sea salt & freshly ground black pepper to taste Method

1. In a mixing bowl, toss together all the ingredients. Taste, and adjust seasoning if necessary.

2. Sit it at room temperature for about 30 minutes or refrigerated for at least one hour before serving.

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Clean Eating Hummus

Ingredients

• 2-4 Garlic cloves, finely chopped. • 400g of Chickpeas, rinsed and well drained • Sea salt & freshly ground black pepper • ⅓ Cup tahini (a ground sesame seed paste – makes it

sticky. It can be made without it or you can use almond butter)

• Juice of 1-2 fresh lemons • 1- 4 tbsp. Extra virgin olive oil

Method

1. Place all ingredients in a food processor. Pulse for a few minutes until well combined but still coarse.

2. Adjust seasonings, oil & lemon to your taste & consistency.

3. Transfer to serving bowl and serve or store in the fridge.

This is a basic recipe you can also add onions, coriander, cayenne pepper, water. It depends on how you like your hummus.

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Tomato Puree Ingredients

• Strain or raw or cooked tomatoes (if strained – no need to peel & seed them first)

Method

Or 1. Peel the tomatoes (cut out the stem with a paring

knife, plunge the tomatoes into boiling water for 15s if ripe, 30s if unripe using a slotted spoon, then rinse or plunge them immediately in cold water. Peel back the skin in strips using your thumb & a paring knife or your fingers.)

2. Cut the peeled tomatoes crosswise in half & squeeze the seeds out of each half.

3. Chop & place in a bowl & blend using a hand blender.

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Ratatouille

Serves 4-6 Ingredients

• 1 Medium onion, chopped • 1 Large red or green pepper, chopped • 1 Large aubergine, diced • 2 Large courgettes, sliced • 4 tbsp. Coconut oil • 6 Tomatoes • 2-3 Garlic cloves, crushed • ½ tsp. Oregano • ½ tsp. Basil • 450ml of tomato juice • Sea salt & freshly ground black pepper Method

1. Heat the oil in a large saucepan; add the onion & aubergine and sauté until the onion is cooked.

2. Add the courgettes & pepper & sauté for a further 5 minutes stirring occasionally.

3. Add the remaining ingredients and simmer with a lid on for 15-20 minutes.

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BREAKFASTS

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Basic Omelette The ultimate breakfast, or lunch, or light dinner, and as far as fillings go the only limit is your imagination! A good omelette pan is the key, and practice makes perfect.

Ingredients

• 3-4 eggs • Onion, chopped • Pepper, chopped • Sea salt & freshly ground black pepper to taste • 1tbsp of coconut oil • 1tsp water Method

1. Heat the coconut oil in the omelette pan over a medium heat.

2. Add the peppers and sauté for 1 minute before adding the onions and continuing to cook for a further 2 minutes.

3. Meanwhile, lightly beat the eggs, seasoning and the water. Add egg mix to the omelette pan.

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4. Using a non-stick spatula, carefully pull the omelette edges in to the middle, allowing the runny egg mixture to fill the gaps left behind.

5. When there is little uncooked egg remaining, you can use the spatula to gently flip the omelette. At this stage add any fillings (e.g. ham, tomatoes etc.) on top of one half of the omelette, then fold before sliding onto plate to serve.

Basic Scrambled Eggs Ingredients

• 1 tsp. coconut oil • 4-5 large eggs • Sea salt & freshly ground black pepper to taste

Method

1. In a medium non-stick frying pan, heat the oil over a medium heat.

2. Break the eggs into a bowl, lightly beat together, and water, if using.

3. Pour the egg mixture into the frying pan and cook over medium-low heat, stirring frequently, until the eggs are almost set.

4. Season with salt and pepper, and serve.

ADD red onions, spring onions, tomatoes, mushrooms, smoked salmon for variety.

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Banana Omelette * This naturally sweet omelette makes a great snack at any time of the day, to help beat cravings for 'cake', or other sweet treats. Ingredients

• 2 Eggs • 1 Banana • 1 tsp. Cinnamon • 1 tsp. Coconut oil, or butter Method

1. Heat the butter or coconut oil in a good omelette pan over a medium heat.

2. Meanwhile, blend the remaining ingredients together till light and frothy.

3. Add to pan and leave for 3-5 mins to cook gently until no runny mixture is left on top

4. Prepare any filling you want to add. E.g. yoghurt with

blueberries, or walnuts and sultanas.

5. When the top of the omelette is cooked shake the pan gently to loosen it from the pan and carefully flip it with a spatula, continue cooking for 1-2 minutes.

6. Slide onto a plate, add your topping (if any), fold and serve immediately.

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Mixed Mushroom Frittata

Ingredients

• 1 tbsp. Coconut oil • 300g Mushrooms, sliced • 2 tbsp. Freshly chopped thyme • Zest and juice of ½ lemon • 50g Watercress, chopped • 6 Medium eggs, beaten • Sea salt & freshly ground black pepper to taste

Method

1. Heat the oil in a large deep frying pan over a medium heat. Add the mushrooms and thyme and stir-fry for 4-5 minutes until soft. Stir in the lemon zest and juice, and then bubble for 1 minute. Lower the heat.

2. Preheat the grill. Add the watercress to the beaten eggs, season with salt and pepper and pour into the pan. Cook on the hob for 7-8 minutes until the sides and base are firm but the center is still a little soft

3. Transfer to the grill and cook for 4-5 minutes until just set. Cut into wedges and serve with a salad.

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Pepper & Tomato Scramble Ingredients

• 2 tbsp. Coconut oil • 1 Medium onion, finely chopped • 1 Garlic clove, finely chopped • 1 Red pepper, seeded and chopped • 375g Tomatoes, peeled, seeded and chopped • A pinch of cayenne pepper • 8 large eggs • Sea salt & freshly ground black pepper • Freshly chopped flat-leafed parsley to garnish

Method

1. Heat the oil in a frying pan. Add the onion and cook gently 2-3 minutes. Add the red pepper and cook for 5 minutes or until softened.

2. Add the tomatoes, increase the heat and cook until

they are reduced to a thick pulp. Season well with cayenne pepper, salt and pepper.

3. Lightly whisk the eggs and add to the frying pan, stir

gently until they’ve just begun to set but are still creamy. Garnish with parsley.

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Salmon & Vegetable Frittata

Ingredients

• 1 tbsp. coconut oil • 400g mixed chopped & cooked vegetables • (broccoli, courgettes, onion, red pepper, spinach) • 2 tbsp. freshly chopped parsley • 4-8 medium eggs, beaten • Sea salt & freshly ground black pepper

Method

1. Put all of your cooked veggies in a large ovenproof dish, add the salmon.

2. Whisk up the eggs (4-8), add salt & pepper to taste & pour over the salmon & veg. Leave for a minute to settle then bake in the oven. 15-20 mins

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Home Made Nutty Muesli * The ingredients list is flexible, depending on preferences.

Ingredients

Organic gluten free oats Puffed Wholegrain brown rice

Unsalted nuts e.g. • Brazils • Walnut • Pecans • Almonds • Macadamia • Hazelnuts

Seeds e.g. • Pumpkin • Sunflower • Flax Unsweetened dried fruit e.g. • Cranberries • Mango • Apricot

Fresh Berries e.g. Blueberries, Strawberries

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Quinoa Porridge Ingredients

• 250g Quinoa Grains • ¼ Cinnamon stick • 125ml apple juice • 325ml water

Method

1. Place all of the ingredients in to a saucepan, bring to boil then simmer for 7- 10mins until the grains go translucent.

2. Remove from the heat and allow to stand for 15mins before serving.

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Super Smoothie*

Ingredients

Makes 4 cups • 1 Cup filtered water or coconut water • 250-350g Organic baby spinach • 2-3 Leaves of kale (stems removed) • 1cm Slice of organic lemon (peel, pith, and all) • 1 Ripe banana • Large handful of strawberries (about 6 large ones) • 1½ Cups frozen blueberries • ½ Avocado (optional) • 1 tbsp. Apple cider vinegar

Method

Blend all ingredients and enjoy!

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SIDE DISHES

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Cauliflower egg fried (rice) - Fantastic as a substitute for rice with a curry.

Ingredients

• Cauliflower • 1 Egg • Sea salt & freshly ground black pepper • 1 tbsp. Coconut oil

Method

1. Grate the cauliflower.

2. Heat the oil in a frying pan & add the grated cauliflower.

3. Stir fry until lightly browned.

4. Add the eggs & mix briskly, cook for 1-2 mins

5. Season to taste or add garlic & onion or other vegetables to make a complete dish.

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Roasted Carrots Ingredients

• 1.5kg Small carrots (including greens; carrots about 3cm long), tops trimmed to 1 inch and carrots peeled

• 2 tbsp. Coconut oil • Sea salt & freshly ground black pepper to taste

Method

1. Preheat oven to 220°C with rack in lower third.

2. Toss carrots with oil, salt and pepper, and spread out on a large baking tray. Roast for 20 minutes.

3. Reduce oven to 170°C and roast, stirring occasionally, until carrots are browned and tender, about 25 minutes more.

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Baked Sweet Potatoes

Ingredients • 3 Large sweet potatoes • 2-3 tbsp. Coconut oil • 1 tsp. Dried oregano • Sea salt and freshly ground black pepper to taste Method

1. Preheat oven to 180 C.

2. Wash and peel the sweet potatoes. Cut into medium size pieces.

3. Place the cut sweet potatoes and coconut oil in a glass or non-stick baking dish, and toss to coat.

4. Sprinkle with oregano, salt and pepper to taste.

5. Bake in preheated oven for 60 minutes or until soft.

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Rosemary Veggies A great side dish with any kind of meat. Ingredients • 2 Red or yellow sweet peppers, cut into 2cm chunks • 1 Small butternut squash, peeled and cubed • 1 Large Spanish or other sweet onion, cut into 2cm chunks • 1 Medium courgette, cut into 2cm chunks • 250g Fresh mushrooms, halved if large • 1 tbsp. Coconut oil • 2 tbsp. Balsamic vinegar • 1 tbsp. Chopped fresh rosemary • Sea salt & freshly ground black pepper

Method

1. Preheat oven to 220ºC. (Melt the Coconut oil)

2. In a large bowl, toss together all the vegetables. Add oil, balsamic vinegar, rosemary, salt and pepper and toss again until evenly coated.

3. Arrange in a single layer in a large roasting pan (or baking sheet). If necessary, use two pans to give the vegetables plenty of room to spread out and brown properly. If they're piled up, they'll steam rather than roast.

4. Place in the oven and roast for 35 to 40 minutes, stirring gently two or three times or until vegetables are tender and nicely browned.

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Crispy Kale Great alternative to salt & vinegar crisps!

Ingredients

• 1 Bag of Kale • Organic Balsamic vinegar • Rock Salt • Coconut oil

Method

1. Heat the coconut oil in an oven tin, and then add in the organic balsamic vinegar, rock salt and mix.

2. Add the bag of kale and mix well.

3. Cook in a hot oven for about 15 mins.

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LUNCH &

LIGHT MEALS

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Chicken, Orange & Pecan Salad Ingredients • 1 Orange • 1 Chicken breast, cooked & cut into bite size pieces • Mixed salad leaves • Half a red pepper, chopped • 10 Pecan halves, roughly chopped • 1 tsp. Extra Virgin Olive Oil • Sea salt & freshly ground black pepper Method

1. Peel the orange and cut into segments, reserving any juice.

2. Mix together the salad leaves, chicken, red pepper, pecans and orange segments.

3. Make vinaigrette from the orange juice, olive oil and seasoning, and pour over the salad.

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Flaked Chili Salmon & Chickpea SALAD Ingredients

• 185g Salmon or tuna or eggs or chicken or turkey • 400g Chick peas • Handful of Greens – e.g., rocket, spinach and/or any

other greens, add as much as you want • 1 Red onion, finely sliced • ½ Avocado, slice and drizzle with lemon juice • 1 Soft boiled egg • 1-2 Carrots, finely chopped • A Sprinkle of red chili flakes • Juice of one lemon • Sea salt & freshly ground black pepper

Method

1. Simply combine all ingredients together, drizzle the lemon juice, & chili flakes then season with salt and pepper to your taste.

2. Put the tuna steaks in a shallow dish. Add the ginger, oil and orange juice and season well with pepper. Turn the tuna over to coat.

3. Serve with brown rice.

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Tuna, Bean and Red Onion Salad Ingredients

• 400g Cannellini beans • 1 Small red onion, very finely sliced • 1 tbsp. Red wine vinegar • 225g Tuna steak chunks • 2 tbsp. Freshly chopped parsley • Sea salt and freshly ground black pepper

Method

1. Put the cannellini beans, onion and vinegar into a bowl, season with a little salt and mix well. Add the tuna with its oil, breaking the fish into large flakes.

2. Add half the parsley and season generously with pepper. Toss the salad, and then scatter the remaining parsley over the top.

3. Serve with a green salad and plenty of warm crusty bread.

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VEGETARIAN

Tomato Soup

Toasted pumpkin seeds make a great alternative to croutons with this and other soups!

Ingredients

• 3 kg Plum tomatoes, cut in half lengthwise • 8 tbsp. Coconut oil • Sea salt & freshly ground black pepper • ½ Medium onion, chopped • 1 Large garlic clove, minced • 1 tsp. Red pepper flakes • 60g Fresh whole basil leaves • ½ tsp. dried thyme

Method

1. Preheat the oven to 200 °C.

2. Arrange the cut tomatoes on a large baking sheet.

3. Melt the coconut oil & drizzle the tomatoes with half the oil

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and sprinkle with salt. Toss with your hands until the tomatoes are evenly coated with oil, then arrange them cut side up; they should fill the pan completely.

4. Place in oven and roast the tomatoes for 50 minutes.

5. Warm the rest of the oil in a large saucepan, add the onion and sauté until soft and slightly golden.

6. Add garlic and pepper flakes and sauté for one more minute.

7. Carefully pour in all the tomatoes and their juices. Add the basil, thyme, and 250ml water (you may need to add extra water if the tomatoes are on the dry side). Simmer for 15 minutes.

8. Liquidise the soup in with a hand blender.

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Chickpea and Beetroot Salad* Ingredients

• 250g Beetroot cooked, peeled, roughly chopped • 400g Chickpeas • 50g Sultanas • 20g Fresh basil • 1 Medium carrot, grated • ½ Small white cabbage, finely shredded • Juice of ½ lemon • 150g Greek yoghurt • 20g Fresh mint, finely chopped • 2 tbsp. Extra virgin olive oil • Salt and freshly ground black pepper

Method

1. Put the beetroot and chickpeas into a large bowl, add the sultanas, tear and add the basil, then add the carrot, cabbage and lemon juice.

2. Put the yoghurt into a separate bowl. Add the mint and oil and season with salt and pepper. Spoon on to the salad and mix everything together. Serve immediately.

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Lightly Spiced Carrot Soup

Ingredients

• 2 tbsp. Coconut oil • 1 Onion, finely chopped • Knob of fresh root ginger, grated or 1tsp. of dry ginger • 1 tsp. Mild chilli powder, • 500g Carrots, trimmed and sliced • 1.2 litres vegetable stock (home made) • Sea salt & freshly ground black pepper.

Method

1. Heat up the oil in a large pan. Add in the carrots and onion and fry for five minutes until the onions begin to soften.

2. Turn the ingredients whilst cooking so that they are evenly cooked.

3. Stir in the chilli powder, salt & pepper.

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4. Pour in the stock & bring to the boil then turn heat down & simmer for 20 mins until the carrots have softened.

5. Liquidise the soup in with a hand blender. Mixed Beans with Lemon Vinaigrette

Ingredients

• 400g Mixed beans • 400g Chickpeas • 2 Shallots, finely chopped • Fresh mint sprigs and lemon zest to garnish

For the vinaigrette

• 2 tbsp. Lemon juice • 2 tsp. Clear organic local honey • 8 tbsp. Extra virgin olive oil • 3 tbsp. Freshly chopped mint • 4 tbsp. Freshly chopped flat-leafed parsley • Sea salt and freshly ground black pepper

Method

1. Put the beans and chickpeas into a bowl and add the shallots.

2. To make the vinaigrette, whisk together the lemon

juice, honey and salt and pepper to taste. Gradually whisk in the oil and stir in the chopped herbs. Just before serving pour the dressing over the bean mixture and toss well.

3. Transfer the salad to a serving dish, garnish with mint

sprigs and lemon zest and serve immediately.

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Bubble & Squeak !Use leftovers or make from scratch

Ingredients

• 100g Sweet potatoes • 3 Leeks • 600g Mixed vegetables (e.g. carrots, parsnips, spinach,

peas) • 3 Sprigs of thyme • 2 Sprigs of rosemary • Coconut oil • Sea salt & freshly ground black pepper Method

1. Peel & cut the vegetables & sweet potatoes into small pieces & steam or boil until soft.

2. Mash all of the ingredients together with the herbs, salt & pepper

3. Heat oil in a frying pan & add the mixture. Cook for 5 mins until it goes crispy, re-mash & continue to cook until it is crisp throughout.

4. Serve with poached egg, spinach / watercress / rocket.

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Guacamole Salad (severs 6)* Ingredients

• 3 Beef tomatoes, each sliced horizontally into six • ½ Small onion, finely sliced • 1 Garlic clove, crushed • 1tbsp Fresh coriander leaves, plus extra to garnish • 4 Ripe avocados • Juices of 1 lime • 200g Feta cheese, crumbled • 100g Sun blush tomatoes in oil • Salt and freshly ground black pepper • Lime wedges to serve

Method

1. Divide the tomato slices among six serving pates, and then scatter the onion, garlic and coriander leaves over them.

2. Cut each avocado into quarters as far as the stone. Keeping the avocado whole, start at the pointed end and peel away the skin. Separate each quarter, remove the stone, and then slice the pieces lengthways. Squeeze the lime juice over the slices to stop them from browning and arrange on the plates.

3. Top with the feta cheese, sun blush tomatoes and a sprig of coriander. Finish each salad with a drizzle of oil reserved from the sun blush tomatoes and season with salt and pepper. Serve with lime wedges.

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Mushroom, Spinach & Lentil Patties *

Ingredients

• 200g spinach or green pepper • 200g green lentils, cooked • 100g mushrooms • 1 tbsp. Cumin • 1 Egg, beaten • 1 Clove of garlic • 1 Onion • A small bunch of coriander • Sea salt & freshly ground black pepper • 2 tbsp. Coconut oil Method

1. Finely chop the garlic, onion and mushroom. Gently fry in coconut oil over a low to medium heat until browned.

2. Toast the cumin seeds in a dry frying pan for a couple of minutes until you can smell their aroma.

3. Mix the mushroom, spinach, lentils, chopped coriander and cumin in a bowl. Season to taste with salt and pepper.

4. Add in the egg

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5. Take the mixture and make into balls using your hands, pat into patties and refrigerated for an hour.

6. When ready, gently fry or place in the oven until thoroughly cooked, Serve with a big side salad

Spring Salad Ingredients

• 300g Asparagus, trimmed & sliced into thin spears • 200g French beans, topped • 300g Broad beans • 50g Baby spinach leaves • 1 Shallot, peeled & thinly sliced • 1 Red chili, finely diced • ½ tbsp. Sesame oil • 3 tbsp. Olive oil • 1 tbsp. Lemon juice • 1 tbsp. Sesame seeds, toasted • 1 tsp. Nigella seeds • Sea salt & freshly ground black pepper

Method

1. Blanch the asparagus for 2-4 mins in boiling water (not too soft), and then transfer to a bowl of cold water.

2. Add the French beans to the boiling water, blanch for 5 mins & then add to the cold-water bowl. Then drain the beans & asparagus, & pat dry.

3. Blanch the broad beans for 2 mins, refresh, dry & then remove the skins by pressing each bean gently between the finger & thumb.

4. Place all of the ingredients into a large bowl & gently stir.

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Puy and Halloumi Salad * Ingredients

• 250g Cherry tomatoes, halved • ½ Red onion, finely sliced • ½ Garlic clove, crushed • ½ Lemon, juiced • 1 tbsp. Olive oil • 150g Puy Lentils • 250g Halloumi cheese, cut into chunks • A small bunch coriander, roughly chopped • Avocado, chopped • Romaine lettuce leaves chopped

Method

1. Toss the tomatoes, lettuce, avocado, red onion, garlic, lemon juice and olive oil in a bowl.

2. Cook the Puy lentils and season, add the coriander.

3. Grill the halloumi until golden.

4. Mix Puy lentils and the tomato and garlic mixture together and add the halloumi.

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Goat’s cheese and Walnut Salad * Ingredients

• 1 large radicchio, shredded • 2 bunches of prepared watercress • 1 Red onion, finely sliced • 150g Walnut pieces • 200g Goat’s cheese, crumbled

For the dressing –

• 2 tbsp. red wine vinegar • 8 tbsp. olive oil • A large pinch of caster sugar • Salt and ground black pepper

Method

1. Whisk all the ingredients for the dressing in a small bowl and put it to one side.

2. Put the radicchio, watercress and onion into a large

bowl. Pour the dressing over the salad and toss well.

3. To serve, divide the salad among six plates and sprinkle the walnuts and goat’s cheese on top.

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Oven Roasted Butternut Squash & Beetroot Salad (serves 4) Ingredients

• 800g Butternut squash, peeled, deseeded & cut into chunks

• 3 tbsp. Coconut oil • 600g Fresh beetroot, washed, peeled, trimmed & cut

into quarters • 170g Pine nuts • 1 Large avocado • ½ tsp. Lemon juice • 140g Mixed salad leaves • 50g Rocket • 6 tbsp. Extra virgin oil for dressing • 2 tbsp. Balsamic vinegar for dressing

Method

1. Preheat oven to 180°C. Heat oil. Arrange pieces of squash on a baking tray & drizzle over half of the oil. Repeat with beetroot on another tray.

2. Roast vegetables in hot oven for 40-45mins until cooked thoroughly.

3. Meanwhile, heat a heavy based pan over medium heat. Add pine nuts & dry fry until just starting to turn golden. Remove from heat.

4. Peel avocado, remove stone & slice flesh. Pile salad leaves & rocket into large salad bowl & mix well. Remove vegetables from oven & add to salad, top with avocado slices & pine nuts.

5. Whisk dressing ingredients together, pour over salad & serve.

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DINNERS

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Saag Balti (chicken or lamb or vegetable)

Ingredients • 1 Onion finely chopped • 2 Chicken breasts diced or equivalent lamb • 400g of Chopped tomatoes • 75g Chopped spinach (can be frozen) • 1tsp Cayenne / chilli powder • Knob of fresh root ginger, grated or dried powder • 2 tsp. Cumin • 1 tsp. Turmeric • 2 Cloves of garlic crushed • 1tsp. Lemon juice • Half a carrot, grated • Sea salt & freshly ground black pepper • Knob of coconut oil

Method

1. Heat the oil and gently soften the onion

2. Add the garlic, mix the dry spices, with the lemon juice and add to the pan. Stir fry for a couple of minutes,

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then add the chicken and continue tostir fry until sealed.

3. Add the tomatoes and the spinach stir & bring to boil then simmer for about 20 mins until tomatoes have softened or for an even better taste put in a slow cooker for 2-3 hours.

Notes

• If you don’t have all the spices try it using a couple of spoons of curry powder!

• Vegetarian option omit the chicken and add green beans, courgettes, cauliflower

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Stir Fried Chicken in Orange & Mustard Ingredients

• 2 tbsp. Coconut oil • 6 Cloves garlic, minced • 1 Bunch spring onions, chopped • 450g Boneless skinless chicken breasts cut into strips • 2 Onions, thinly sliced • 240g Sliced cabbage • 1 Red bell pepper, thinly sliced • 480g Sugar snap peas • 240ml Chicken stock • 2 tsp. Mustard powder • Juice of an orange • Sea salt & freshly ground black pepper

Method

1. Heat coconut oil in a wok or large frying pan. Stir in ⅓ of the garlic, green onions and salt. Stir-fry for 2 minutes.

2. Add chicken and stir until sealed. Add the remaining garlic and stir.

3. Add sweet onions, cabbage, bell pepper, peas and ½ of the stock and cover.

4. In a small bowl, mix the remaining stock the orange juice, mustard & honey. Add sauce mixture to wok and stir until the chicken and vegetables are coated with the sauce. Serve immediately.

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Beef Casserole

Ingredients

• 500g of diced casserole beef • 1 Medium onion finely chopped • 2 Carrots chopped • 100g of mushrooms quartered • 350ml of home made vegetable stock (or water from

your steamed vegetables) • Rosemary • Sea salt & freshly ground black pepper • Knob of coconut oil

Method

1. Heat the oil and gently soften the onion in a pan

2. Add the beef and stir fry until sealed

3. Put the beef, onions & rest of the ingredients in a slow cooker, sir & cook for 3+ hours

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Chicken baked in mushrooms, leeks & courgettes

Ingredients

• 4 Chicken breasts • 2 Leeks sliced • 2 Courgettes, sliced • 6 Medium mushrooms, sliced • 100ml of Homemade vegetable stock

Method

1. Place chicken breasts in a baking tin with a little coconut oil.

2. Add the leeks, courgettes, mushrooms & vegetable stock (or water from steamed veg).

3. Add some parsley, salt, pepper or mixed herbs. Cover with foil & bake for 30 mins then remove the foil for a further 10 mins.

4. Serve with piles of steamed veg such as broccoli, cauliflower, red cabbage, spinaches, kale & a handful of brown rice.

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Bolognese

Ingredients

• 300g of lean minced beef • 1 Onion finely chopped • 1 Carrot, grated • 400g+ of tomatoes • 1 Garlic clove, crushed • Basil, oregano or mixed dry herbs • Sea salt & freshly ground black pepper • 1 tsp. Chilli powder • Knob of coconut oil Method

1. Heat the oil and gently soften the onion in a pan

2. Add the beef and stir fry until sealed

3. Put the beef, onions & rest of the ingredients in a slow cooker, sir & cook for 3+ hours.

4. Serve with brown rice or sweet potatoes & salad or just

piles of steamed veg. Post detox use gluten free pasta*.

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Beef / Turkey Chilli

Ingredients

• 300g of lean minced beef or turkey • 1 Onion, finely chopped • 1 Green Pepper, chopped • 400g+ of tomatoes • 1 Garlic clove, crushed • Sea salt and freshly ground black pepper • 1-3 tsp. of Chilli powder (to taste) • 300g of Cooked kidney beans • Knob of coconut oil

Method

1. Heat the oil and gently soften the onion in a pan

2. Add the garlic and beef and stir fry until sealed

3. Put the beef & rest of the ingredients in a slow cooker, sir & cook for 3 hours.

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Prawn & Sweet Potato Curry

Ingredients

• 800ml of water or fish stock • 2 Medium onions, finely chopped • 1 tbsp. Root ginger, finely grated • 4 Garlic cloves, crushed • 1 Red chilli deseeded & finely sliced • ½ tsp. Turmeric • 1 tsp. Chilli powder • 1 tsp. Coriander, ground or powder • 1 tsp. Cumin, ground or powder • 400g Sweet potato flesh, cubed • 800g Raw tiger prawns • 255g Sugar snap peas, trimmed • Sea salt & freshly ground black pepper

Method

1. Heat the water or stock in a large pan, add the onions & cook for 4-5 mins until soft.

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2. Add the ginger, garlic & red chilli. Sir & cook for 1-2 mins

3. Add the turmeric, chilli powder, coriander, cumin, stir & cook for 1-2 mins.

4. Add the remaining water or stock & bring to the boil.

5. Add the sweet potatoes, red chilli pepper & simmer gently for 15-20 mins

6. Add the prawns & sugar snap peas & cook for 4-5 mins over a high heat until the prawns go pink.

7. Season to taste & serve.

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Lamb Hotpot Ingredients

• Coconut oil • 1 Onion, sliced, • 1 Garlic clove sliced • 113g Lamb steaks cut into chunks • 400g Chopped tomatoes • 115 ml of Vegetable stock • A handful of thyme leaves finely chopped • A handful of parsley finely chopped • 2 Carrots thickly sliced • Sea salt & freshly ground black pepper • ½ tsp. Cayenne powder • 454g Swede thinly sliced

Method

1. Heat the coconut oil in a large pan & fry the onion, garlic & lamb for 3-4 mins until the lamb has browned.

2. Add the tomatoes, stock, thyme, parsley & carrots. Stir & bring to the boil. Add the cayenne powder & season to taste.

3. Transfer into a casserole dish or slow cooker

4. Arrange the swede slices in layers on top of the lamb. Cover & cook in a pre-heated oven for 20-30 mins.

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Turkey Balls

Ingredients

• 450g Turkey mince • Small bunch of coriander finely chopped • 1 tsp. Cayenne pepper • 1 Onion, finely chopped • 1 Garlic clove, crushed • Lime or lemon juice • Sea salt & freshly ground black pepper • 1 tbsp. Concentrated stock

Method

1. Pre heat oven to 180°C

2. Put all of the ingredients into a large mixing bowl, mix & then squeeze together.

3. Form into small balls & place on a baking tray in the oven for 15-20 min

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Sea Bass with Squash & stir-fry Ingredients

• 250g Butternut squash • 2 tbsp. Coconut oil • 2 Sea bass fillets (can be frozen) • 150g Cauliflower • 125g Frozen peas • Sea salt & freshly ground black pepper • 1 Garlic clove, thinly sliced • 1tbsp. Basil, chopped

Method

1. Steam the butternut squash until cooked & mash with a fork & season.

2. Meanwhile heat the oil in a frying pan & fry the sea bass for 1-3 minutes on each side then transfer to a warm oven.

3. Add the cauliflower to the frying pan & cook for 1-3 mins until tinged brown, and then stir in the peas.

4. Add more oil to the pan & fry the garlic for 1-2 mins, then add the basil.

5. Put the mashed squash, fish, & vegetables onto a plate then spoon the garlic & basil over the fish to serve.

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Chicken Casserole

Ingredients

• 2 Chicken breasts • 1 Red pepper • 1 Medium onion • 1 Carrot sliced • 80g of Mushrooms, sliced • 300ml Chicken / vegetable stock or water • 4 tbsp. Home made tomato puree (see below) or 2

tbsp. of concentrated puree • Herbs & spices (fresh & finely chopped or dried) • 1 tsp. Sage • 1 tsp. Parsley • 1 tsp. Paprika • 1 tsp. Nutmeg • Juice of ½ lemon

Method

1. Add the herbs to the chicken/veg stock or water, then add the tomato puree & stir.

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2. Place the chicken, onion, pepper, carrots, and mushrooms in the slow cooker pot or casserole dish.

3. Pour the liquid mix over the chicken & vegetables, cover & cook for 3+ hours in the slow cooker or 90 mins in the oven.

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Moroccan Spiced Lamb Shanks

Ingredients

• Knob of Coconut oil • 2 Lamb shanks • 1tsp. Cinnamon, ground • 1 tsp. Ginger, ground • 1 tsp. Cumin, ground • ¼ tsp. Allspice, ground • ¼ tsp. Nutmeg • 1 Medium onion, chopped • 400g Chopped tomatoes • Sea salt & freshly ground black pepper • 125ml chicken / vegetable stock or water

Method

1. Heat the oil in a large pan & fry the lamb shanks for 6-8 mins. Then remove the lamb from the pan & place in slow cooker or casserole dish.

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2. Fry the onion & spices for 4-5 mins then add to the slow cooker pot.

3. Add the tomatoes, season & enough water / stock to cover the shanks.

4. Cover & cook for 6-7 hours in the slow cooker or 90 mins in the oven.

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Speedy Burgers

Ingredients

• 450g Lean minced beef • 1 Onion, very finely chopped • 1 tbsp. Dried Herbs de Provence • 1 Medium egg, beaten • Sea salt & freshly ground black pepper

Method

1. Put the minced beef, onion, herbs, and beaten egg into a bowl and mix well. Season with pepper, and then shape the mixture into four round burger about 2cm thick.

2. Preheat the grill or griddle pan. Cook the burgers for 4-6 minutes on each side and serve with chili coleslaw.

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Grilled Chicken with Mango Salsa Ingredients

• 4 Chicken breasts • Juice of ½ lime • Oil-water spray • Sea salt and freshly ground black pepper • Rocket leaves to serve

For the Salsa

• 1 mango, peeled, stoned and diced • 1 small fennel bulb, trimmed and diced • 1 fresh chili, seeded and finely diced • 1 tbsp. balsamic vinegar • Juice of ½ lime • 2 tbsp. freshly chopped flat-leafed parsley • 2 tbsp. freshly chopped mint

Method

1. Put the chicken on a grill pan and season generously with salt and pepper. Sprinkle with the lime juice and spray with the oil-water blend.

2. Grill for 8-10 minutes on each side until cooked through and the juices run clear when pierced with a skewer. Set aside.

3. Combine all the salsa ingredients in a bowl and season generously with salt and pepper. Spoon alongside the chicken and serve with rocket leaves.

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Oven-poached cod with Herbs

Ingredients

• 10 Spring onions, sliced • 2 Garlic cloves, crushed • 6 tbsp. Shredded fresh mint • 6 tbsp. Freshly chopped flat-leafed parsley • Juice of ½ lemon • 150ml Fish, chicken or vegetable stock • 4 Cod fillets, about 200g each • Sea salt and freshly ground black pepper

Method

1. Preheat oven to 230°C. Combine the spring onions (putting some of the green part to one side), garlic, mint, parsley, lemon juice and stock in an ovenproof dish that can hold the cod in a single layer.

2. Put the cod in the garlic mixture and turn to moisten. Season with salt and pepper, then roast for 8-10 minutes.

3. Sprinkle with the reserved spring onion, garnish with lemon wedges and serve with mashed potatoes.

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Lamb with Orange and Mint Ingredients

• 2 tbsp. Coconut oil • 4 Lamb steaks • 185g Red peppers, roughly chopped • 50g Black olives • 1 Orange • Juice of 1 lemon • 1 Small bunch of mint, roughly chopped • Sea salt and freshly ground black pepper

Method

1. Heat 1 tbsp of oil in a large non-stick frying pan. Brown the lamb in the hot oil, turning occasionally, until the meat has a brown crust all over.

2. Reduce the heat; add the peppers and olives to the

pan. Chop up the orange, squeeze the juice directly into the pan and add the orange pieces for extra flavour. Add the lemon juice and the remaining oil.

3. Simmer for 5 minutes, stirring to break down the

peppers a little. Stir the mint into the pan. Season with salt and pepper and serve.

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Spiced Tikka Kebabs*

Ingredients

• 2 tbsp. Tikka paste • 150g Natural full fat yoghurt • Juice of ½ lime • 4 Spring onions, chopped • 350g Skinless chicken, cut into bite-size pieces • Lime wedges and mixed salad to serve

Method

1. Preheat the grill. Put the tikka paste, yoghurt, lime juice and spring onions into a large bowl. Add the chicken and toss well. Thread the chicken on to metal skewers.

2. Grill the chicken for 8-10 minutes on each side, turning

and basting with paste, until cooked through. Serve with lime wedges to squeeze over the kebabs, and mixed salad.

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Mediterranean Salmon Ingredients

• 2 x 125g Salmon fillets, skinned • 5 tbsp. pesto (see below) • 50g Sun-dried tomatoes, chopped • 100g Black olives • 3 Lemons

Method

1. Mix the salmon, pesto, tomatoes and olives in a large bowl. Sprinkle with the zest of 1 lemon, then cover and chill for 30 minutes.

2. Preheat oven to 200°C. Arrange the salmon in a large ovenproof serving dish and spoon the tomato, olive and pesto marinade over it.

3. Cut the remaining lemons into six wedges and put around the salmon. Cook for 10-12 minutes until the fish flakes when pushed with a knife, then serve with new potatoes and salad.

Pesto • 1 cup fresh basil, leaves • 3 cloves garlic • 1/2 Cup Extra virgin olive oil • 1/2 cup roasted pine nuts • Sea salt and freshly ground black pepper to taste

Method

1. Place the nuts, garlic and basil in a blender or food processor and blend until coarsely ground drizzle in the oil until you have a nice, smooth pesto sauce.

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Garlic and Thyme Chicken

Ingredients

• 2 Garlic cloves, crushed • 2 tbsp. Freshly chopped thyme leaves • 2 tbsp. Coconut oil • 4 Chicken thighs • Sea salt and freshly ground black pepper

Method

1. Preheat the grill. Melt the oil in a large bowl. Mix the garlic with the thyme and oil. Season with salt and pepper.

2. Using a sharp knife, make two or three slits in each chicken thigh. Put the chicken into the bowl and toss to coat thoroughly.

3. Barbecue or grill for 5-7 minutes on each side until golden and cooked through.

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One – pan Chicken with tomatoes Ingredients

• 4 Chicken thighs • 1 Red onion, sliced • 400g Chopped tomatoes with herbs • 400g Mixed beans, drained and rinsed • 2 tsp. Balsamic vinegar • Freshly chopped flat-leafed parsley to garnish

Method

1. Heat a non-stick pan and fry the chicken thighs, skin side down, until golden. Turn over and fry for 5 minutes.

2. Add the onion and fry for 5 minutes. Add the

tomatoes, mixed beans and vinegar, cover the pan and simmer for 10-12 minutes. Garnish with parsley and serve immediately.

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Salmon and Coconut Curry *

Ingredients

• Coconut oil • 1 Red onion, sliced • 2 Garlic cloves, crushed • 2 ½ cm Piece fresh root ginger, peeled and grated • 1tsp Turmeric • 1 tsp. Cumin, ground • 1 tsp. Cayenne pepper • 2 tbsp. Tomato purée • Sea salt & freshly ground black pepper • 4 Salmon steaks • 400ml Coconut milk • A handful of fresh coriander, chopped • Lime or lemon wedges

Method

1. Heat the oil in a pan. Add the onion and cook over a medium heat until soft.

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2. Add the tomato purée garlic and spices to the pan and cook for 1 minute. Add the Salmon and cook for 2 minutes, turning it once to coat it in the spices.

3. Pour in the coconut milk and bring to the boil, then

reduce the heat and simmer for 10 minutes or until the salmon is cooked through.

4. Sprinkle with coriander and serve with lime wedges,

brown basmati rice and a herb salad or mange tout. Salmon with a Spicy Yoghurt Crust* Ingredients

• 3 tbsp. Freshly chopped coriander • 1 Garlic clove, crushed • 2½ cm Piece fresh root ginger, peeled and grated • ½ tsp. Cumin, ground • ½ tsp. coriander, ground • ¼ tsp. cayenne pepper • 150g Natural full fat yoghurt • 4 x 125g salmon fillets • Sea salt and freshly ground black pepper

Method

1. Preheat the grill. Mix together the chopped coriander, garlic, ginger, ground cumin and coriander, the cayenne, yoghurt and a pinch of salt. Add the salmon and turn to coat.

2. Grill the fish for 7-10 minutes or until cooked through.

Serve with lime wedges to squeeze over the fish and a herb salad.

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Moroccan Spiced Chicken Kebabs

Ingredients

• 2 tbsp. Coconut oil • 15g Flat-leafed parsley • 1 Garlic clove chopped • ½ tsp. Paprika • 1 tsp. Cumin, ground • Zest and juice of 1 lemon • 4 Skinless chicken breasts, cut into bite-size chunks • Sea salt & freshly ground black pepper • Shredded lettuce, sliced cucumber and tomatoes, and

lime wedges to serve Method

1. Melt the oil & place into a blender with the parsley, garlic, paprika, cumin, lemon zest and juice and a pinch of salt. Whiz to make a paste.

2. Put the chicken into a medium-sized shallow dish and rub in the spice paste. Leave to marinate for at least 20 minutes. Preheat the grill to high. Soak some wooden skewers in water.

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3. Thread the marinated chicken onto the skewers and grill for 10-12 minutes, turning every now and then, until the meat is cooked through.

4. Serve with shredded lettuce, sliced cucumber and tomatoes, and lime wedges.

Tuna with Coriander Rice Ingredients

• 250g Basmati rice • 8 x 125g Tuna steaks • 5cm Piece fresh root ginger, peeled and grated • 1 tbsp. Coconut oil • 100ml Oand orange juicerange juice • 300g Pak Choi, roughly chopped • A small handful of freshly chopped coriander • Freshly ground black pepper • Lime wedges to garnish

Method

1. Cook the rice according to instructions on the packet 2. Place tuna steaks in a shallow dish. Add the ginger, oil,

orange juice and season with pepper. 3. Heat a non-stick frying pan, add the tuna steaks and

half of the marinade. Cook for 1-2 mins on each side. Remove steaks from the pan

4. Cook the pak choi in the pan for 1-2mins. 5. When rice is cooked, drain and stir in the coriander. 6. Serve the tuna with the rice, pak choi, juice from the

pan and garnish with the lime wedges.

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VEGETARIAN Veggie Shepherds Pie (detox recipe) Ingredients

• 700g of sweet potatoes, peeled and cut into large chunks

• 1 tbsp. Coconut oil • 1 Onion, finely chopped • 1 Garlic clove, crushed • 1 Stick of celery, chopped • 1 Leek, halved and sliced • 1 Carrot, diced • 450g Cooked mixed beans • 450g Chopped tomatoes • 1 tsp. Dried mixed herbs • ½ tsp. Chili powder (optional) • Pinch cayenne pepper (optional) • Sea salt and freshly ground black pepper

Method

1. Preheat the oven to 180°C.

2. Boil or steam the potatoes until tender.

3. Heat the oil in a large pan; add the onion, garlic, celery, leek and carrot. Stir-fry gently for 10 minutes.

4. Add beans, tomatoes, cayenne, herbs, chili powder and season to taste. Simmer for 5 minutes.

5. Mash the sweet potatoes and add salt & pepper to taste.

6. Spoon the beans and tomato mixture into an ovenproof dish and top with the sweet potato.

7. Cook for 20 minutes.

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Leek & Asparagus Risotto

Ingredients

• Coconut oil • 2 Garlic cloves, finely chopped • 200g of Asparagus tips cut into 2cm strips • 1 Leek thinly sliced • 1 Large courgette finely cubed • 200g Frozen peas • 300g Brown risotto rice (short grain - unrefined) • 3 Cups of water • 1 Litre of hot vegetable stock • Finely grated zest of an unwaxed lemon • A handful of chopped fresh chives • Sea salt & freshly ground black pepper

Method

1. Brown rice needs to be precooked as outlined below, as it takes MUCH longer to cook than white rice.

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2. Put the rice into a saucepan with the three cups of water. Bring to a boil and then simmer for 16-18 minutes or until the majority of the water is absorbed and the rice is tender. Drain in a strainer over a bowl. (You may need the reserved liquid to thicken your risotto at the end)

3. Heat some coconut oil in a large pan, add the leek & garlic & stir-fry for 30 seconds then add the asparagus & precooked rice & stir-fry for 2-3 mins.

4. Pour in 200ml of the vegetable stock and stir continuously until the stock is absorbed. Continue to add 200ml (a cup) of stock at a time & stirring until you have used about 800ml of the stock.

5. Add the courgettes & peas along with the last bit of stock & continue to cook & stir until all of the liquid has been absorbed.

6. Season with salt & pepper; mix in the lemon zest & chives.

7. Adjust the seasoning (and or the consistency by adding more stock. Depending on your rice, you may need more stock.)

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Thai Vegetable Curry * Ingredients

• 2-3 tbsp. Red Thai Curry paste • 1 cm Piece fresh root ginger, peeled & finely chopped • 50g Cashew nuts • 400ml Coconut milk • 3 Carrots, cut into thin batons • 1 Broccoli head, cut into florets • 20g Fresh coriander, roughly chopped • Zest and juice of 1 lime • 2 Large handfuls of spinach leaves

1. Put the curry paste into a large pan, add the ginger

and cashew nuts and stir-fry over a medium heat for 2-3 minutes.

2. Add the coconut milk, cover and bring to the boil. Stir

the carrots into the pan, then reduce the heat and simmer for 5 minutes. Add the broccoli florets and simmer for a further 5 minutes until tender.

3. Stir the coriander and lime zest into the pan with the

spinach. Squeeze the lime juice over and serve with basmati rice.

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Vegetarian Chilli Recipe

Ingredients

• 1 Medium onion chopped • 3 Garlic cloves, chopped • 2 tbsp. Coconut oil • 2 Courgettes grated • 6 Mushrooms, chopped • 1 Green pepper, chopped • 1 Yellow pepper, chopped • 8 Tomatoes cubed or 400g chopped tomatoes • 1 tsp. Chilli powder - or to taste • 1 tsp. Cumin powder • 300g Cooked kidney beans • 400g Black or pinto beans • Sea salt & freshly ground black pepper

Method

1. Sauté onion and garlic in coconut oil until soft. Add vegetables except for tomatoes. Sauté for another 2 or 3 minutes.

2. Add tomatoes. Add beans and simmer for 30 minutes.

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Stir-fried beans with Cherry Tomatoes Ingredients

• 350g Green beans, trimmed • 2 tsp. Coconut oil • 1 Garlic clover, crushed • 150g Cherry or baby plum tomatoes, halved • 2 tbsp. Freshly chopped flat-leafed parsley • Salt and freshly ground black pepper

Method

1. Steam / boil the beans for 4-5 minutes, and then drain well.

2. Heat the oil in a wok or large frying pan over a high heat. Stir-fry the beans with the garlic tomatoes for 2-3 minutes until the beans are tender and the tomatoes are just beginning to soften without losing their shape. Season well with salt and pepper, stir in the parsley and serve.

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Chickpea and Chili Stir-Fry* Ingredients

• 2 tbsp. Coconut oil • 1 tsp. Cumin, ground • 1 Red onion, sliced • 2 Garlic cloves, finely chopped • 1 Red chili, seeded and finely chopped • 400g Chickpeas • 400g Cherry tomatoes • 125g Baby spinach leaves • Brown rice or pasta to serve

Method

1. Heat the oil in a wok or large frying pan. Add the cumin and fry for 1-2 minutes. Add the onion and stir-fry for 5-7 minutes.

2. Add the garlic and chili and stir-fry for 2 minutes.

3. Add the chickpeas to the wok with the tomatoes. Reduce the heat and simmer until the chickpeas are hot. Season with salt and pepper.

4. Add the spinach and cook for 1-2 minutes until the leaves have wilted. Serve with brown rice or pasta.

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Summer Vegetable Stir-Fry Ingredients

• 125g Baby carrots, scrubbed and trimmed • 1 tbsp. Sesame seeds • 2 tbsp. Coconut oil • 2 Garlic cloves, roughly chopped • 125g Baby courgettes, halved lengthways • 1 Large yellow pepper, seeded and cut into thick strips • 125g Asparagus spears, trimmed • 125g Cherry tomatoes, halved • 2 tbsp. Balsamic vinegar • 1 tsp. Sesame oil • Sea salt and freshly ground black pepper

Method

1. Boil / steam the carrots for 2 minutes, then drain and pat dry.

2. Toast the sesame seeds in a hot dry wok or large

frying pan over a medium heat, stirring until they turn golden. Tip on to a plate.

3. Add the coconut oil to the wok and heat. Add the garlic

to the oil and stir-fry for 20 seconds. Add the carrots, courgettes, yellow pepper and asparagus and stir-fry over a high heat for 1 minute.

4. Add the tomatoes and season to taste with salt and

pepper. Stir-fry for 3-4 minutes until the vegetables are just tender. Add the vinegar and sesame oil; toss well and sprinkle with the toasted sesame seeds. Serve immediately.

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Vegetable and Coconut Curry *

Ingredients

• Coconut oil • 1 Red onion, sliced • 2 Garlic cloves, crushed • 2½ cm piece fresh root ginger, peeled and grated • 1tsp Turmeric, ground • 1 tsp. Cumin, ground • 1 tsp. Cayenne pepper • 2 tbsp. Tomato purée • Sea salt & freshly ground black pepper • 4 Carrots, cut into thin batons • 1 Broccoli head, cut into florets • 100g Mushrooms quartered • 2 Small courgettes sliced • 400ml Coconut milk • A handful of fresh coriander, roughly chopped • Zest and juice of 1 lime • 2 large handfuls of spinach leaves (Optional)

Method

1. Heat the oil in a pan then add the carrots, courgettes, broccoli and cook for 2-3 minutes then put to one side.

2. Add more oil to the pan and heat the onion and cook over a medium heat until soft.

3. Add the tomato purée garlic and spices to the pan and cook for 1 minute.

4. Add the part cooked vegetables and cook for 2 minutes, turning it once to coat it in the spices.

5. Pour in the coconut milk and bring to the boil, then

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reduce the heat and simmer for 10 minutes or until the vegetables are cooked.

6. Stir the coriander, spinach and lime zest into the pan and serve.

Mushroom Curry* Ingredients

• Coconut Oil • 400ml of water • 2 tsp Ginger, finely grated • 1 Medium onion, finely grated • 4 Garlic cloves, crushed • 500g of mushrooms quartered • 3 tbsp unpasteurised natural yogurt / plain greek

yogurt • 2 Tomatoes pureed or 1 tbsp of tomatoe puree • 2 tsp coriander, ground • 4 tbsp of chopped coriander leaves • 1 tsp of chilli powder • Salt & pepper

Method

1. Mix the ginger, onion, garlic with 4 tbsp of water and put to the side.

2. Heat the oil in a large wok & stir-fry the mushrooms, remove & set aside. Then stir-fry the onion mixture for 3-4 mins, add the yogurt a tbsp at a time.

3. Add the tomatoes & ground coriander & stir-fry for 1 minute then add 300ml of water, the mushrooms with juice & chilli powder. Season & simmer for 5-6 mins.

4. Remove from the heat & stir in the chopped coriander.

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Chickpeas with Spinach * Ingredients

• 3 tbsp. Coconut oil • 1cm Piece fresh root ginger, peeled and finely chopped • 3 Garlic cloves, chopped • 2 tsp. Coriander, ground • 2 tsp. Paprika • 1 tsp. Cumin, ground • 800g Chickpeas • 4 Tomatoes, roughly chopped • A handful of coriander leaves • 450g Fresh spinach • Sea salt and freshly ground black pepper • Rice and grated carrots with lemon juice to serve

Method

1. Heat the oil in a large heavy-based pan, add the ginger, garlic and spices and cook for 2 minutes, stirring. Stir in the chickpeas.

2. Add the tomatoes to the pan with the coriander leaves

and spinach and cook gently for 10 minutes. Season to taste with salt and pepper and serve immediately, with rice and a salad of grated carrots tossed in a little lemon juice.

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Quinoa stir-fry with kale, chili and nuts

This makes a tasty, quick meal when hot, but it’s also good packed into a container and eaten cold at lunchtime. Can add more protein e.g. chicken, mackerel.

Ingredients

• 100g Almonds or cashews • 200g Quinoa • 5 tbsp. Coconut oil • 2 Onions, peeled, halved and finely sliced • 3 Garlic cloves, peeled, halved and finely sliced • 1 Small red chili, seeds and membrane removed, finely

sliced • 2½ cm Piece fresh ginger, peeled and finely sliced • 140g Kale (or chard), shredded • 150ml Vegetable stock • Juice and zest of 1 lemon • Sea salt and freshly ground black pepper

Method

1. Heat the oven to 180°C. Place the almonds or cashews on a baking sheet and bake until slightly golden and fragrant, stirring once, about 6-8 minutes. Leave to cool and chop very roughly.

2. Cook the quinoa according to the instructions on the packet. While it’s cooking, warm 3 tbsp. of the oil in a large frying pan over a medium heat, and then add the onions and fry until softened and beginning to turn golden.

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3. Add the garlic, chili and ginger, and sauté for 2 minutes. Throw in the kale and stir-fry for a further 2 minutes.

4. Add the stock and simmer until the kale is tender and most of the liquid has evaporated.

5. Add the quinoa, remaining oil, lemon zest and juice, and stir to combine. Finally add the nuts, season to taste and serve hot or cold.

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28 DAYS LATER

DESSERTS!

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Here are some Clean Sweet treats that you might like to try. These can be eaten on high carbohydrate days. Orange Muffins (makes six muffins)* Ingredients

• 1 Cup mashed banana • ¾ Cup freshly-squeezed orange juice • 1 tbsp. Orange zest • 2 tbsp. Coconut oil, melted • 1¼ Cup rice flour • 1½ tsp. cornstarch-free baking powder

Method

1. In large bowl mix, bananas, orange zest, orange juice, and oil. Add flour and baking powder. Blend well.

2. Fill six 2½ inch nonstick muffin cups (⅔ full). 3. Bake at 190°C for 20-25 minutes. 4. Turn out onto a wire rack to cool.

For apple rice muffins, substitute apple juice for orange juice and add 1tablespoon apple peel instead of orange zest.

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Oat, banana & coconut cookies *

Ingredients

• 3 large, over-ripe bananas, mashed • 1 tsp. Vanilla extract • ¼ cup coconut oil, warmed slightly (see comments

below on this) • 2 cups organic rolled oats (or fine oats) • ⅔ cup almond meal (or milled seeds if allergic to nuts

like me!) • ⅓ cup unsweetened coconut, finely shredded

(desiccated) • ½ tsp. Cinnamon • ½ tsp. Sea salt

Method

1. Heat oven to 190°C. Combine mashed bananas, vanilla and coconut oil in a bowl and set aside.

2. In another bowl mix together oats, almond meal (or milled seeds), shredded coconut, cinnamon and salt.

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3. Add dry ingredients to wet and stir in till combined.

4. Drop tablespoons of dough about 1 inch apart onto a baking sheet lined with parchment paper.

5. Bake for 12 minutes.

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Healthy Apple Crumble* Delicious hot or cold with or without natural yogurt. You can also use cranberries instead of sultanas, but be careful to buy ones without added sugar. Ingredients

For the apple filling • 3-4 Large cooking apples, peeled, cored and roughly

chopped • 2-3 tbsp. Apple juice • 1-2 tsp. Cinnamon (according to taste) • 2-3 Cloves • A Handful of sultanas

For the crumble topping:

• 150g Organic rolled oats • 50g Butter • 1tsp Ginger

Method

1. Put all the ingredients for the apple filling in a large saucepan. Cover and heat gently until the apples begin to break up. You can add a splash more apple juice if needed, but still keeping a ‘chunky’ consistency.

2. Once cooked, transfer the apple filling to a shallow ovenproof dish.

3. For the topping, melt the butter in the same pan, and then add the oats and ginger. Mix to form a crumble-like consistency, and then place on top of the apple.

4. Cook in the oven on 170°C for about 30 mins.

5. Serve hot or cold with natural yoghurt.

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Strawberry Frozen Yoghurt* This is a great way of using up over-ripe or bruised strawberries in summer. You can use the same technique with other fruits. How about mango and passion fruit, or banana? Ingredients

• 100g Strawberries • 400g Natural Full Fat Yoghurt

Method

1. Blitz together the strawberries and yoghurt using a hand blender. Pour the mixture into a container and freeze for 1.5 hours.

2. Remove from the freezer and blitz again with the hand blender to break up the ice crystals.

3. Return to the freezer for another 1.5 hours. 4. This ends up much harder than regular ice cream, so

remove from the freezer 30 minutes before serving.

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Baked Apples With A Walnut Crust* Ingredients

• 4 Medium tart apples, like granny smith or Brae burn • 1 tsp. Cinnamon • 1 tsp. Freshly-grated nutmeg • 100g Walnuts • 30g Butter • Pinch of salt

Method

1. Pre-heat the oven to 180°C. 2. Core and slice the apples and place in a shallow

ovenproof dish. Sprinkle with the cinnamon and nutmeg.

3. In a food processor, blitz the walnuts. Add the butter (cut into chunks) & salt and pulse slightly until the walnuts start to cling together.

4. Sprinkle the walnut mixture on top of the apples and spread evenly.

5. Bake for about 30 minutes, until the apples are tender and the top is golden brown.

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Clean Eating Chocolate 1*

Ingredients

• 100g cacao butter or coconut oil • 25g cacao powder • 2 dessertspoons agave nectar • 100g walnuts/pecans/flaked almonds

Method

1. Chop the nuts in a blender until in small pieces. Melt the butter/oil in a glass bowl over a simmering pan of water.

2. Remove from the heat; add cacao powder and agave nectar and stir.

3. Add the nuts, stir and divide into 2 plastic cartons, thinly, making sure the mixture is approximately 1 cm deep.

4. Chill until solid. Turn out the bars of chocolate and cut into pieces. Enjoy!

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Clean Eating Chocolate 2* Ingredients

• 3 tbsp. Organic coconut oil • 3 tbsp. Almond butter (* to make your own see below) • 4 tbsp. Pure organic cocoa powder • 1 tsp Vanilla extract • 1-2 tbsp. Organic or raw honey / agave nectar

Extra: You can add Almonds, Walnuts, Brazil nuts what ever you like. Method

1. Mix all the ingredients together in a glass bowl and place the bowl over a simmering pan of water. Mix until melted and smooth.

2. Place in a tin or in separate moulds and freeze for 20 minutes.

Almond Butter

• 1 Cup of crushed almonds, • 2 tsp Olive oil.

Use a blender to blend the almonds until they begin to form a ball, then drizzle over the oil & blend till makes a butter / paste

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