8WeekPlanCookBookRecipesbyKarenHuntatNutrifit

Thisdocumentcontainslotsofsimple,deliciousrecipesyoucanusewhilstfollowingtheplan.Therecipesarebrokendownintofoursections-Breakfasts,Lunches,DinnersandSnacks.Notallrecipesaresuitableforallphasesoftheplansochoosecarefully.RecipesgivenontheSample

FoodDiariescanbefoundinthereleventsection.

BREAKFASTS

MEANGREENVEGGIEJUICE

Serves2 Ingredients2mediumslicedapples(GrannySmithsaregood)4largecelerystalks,chopped1smallcucumber,choppedrootginger,½thumbsizegrated6leaveskale½lemon,juiceandzestMethod

1. Processallingredientsinablenderorajuicerifyouhaveone(youcanalsoavoidallthatchopping),shakeorstirandserve.

TOMATO,CELERY,GARLICANDBASILJUICEAweightshifter,Italyinaglasswithoutthecaloriesofpizza.Thetomatoescontainenzymesthathelpthekidneysfilteroutfattydepositsandeliminatethem.Thecalciumintheceleryhelpsremovefatandthealliciningarlichelpstopreventweightgain.Basiladdssweetnessandirontoboostenergylevels.Serves1

Ingredients4largetomatoescutintowedges3celerysticksincludingtopsandcutintochunks2clovesgarlicpeeledhandfulofbasil

Method

1. Wrapthebasilleavesaroundthetomatoes,blendandserveimmediately.

ORANGE,KIWIFRUITANDSPINACHOneglassofthisenergisingdrinkcontains3timesyourdailyrecommendedamountofVitaminC.Tip:ifyouplacetheorangesinwarmwaterforafewminutesbeforeservingtheywillproducemorejuice.Serves1-2

Ingredients65gspinachleaves2oranges,peeledandtornintosegments3kiwifruitpeeledandchoppedintochunksMethod

1. Wrapthespinachleavesaroundtheotherfruitandpressthroughajuicerorblend.Serveimmediately.

POWERMUESLI

Thisissosimple,nopreparationandwillcontainallyourvitaminsandminerals,essentialfatsandfibreinonestep.Makeupyourfirstbatchinanoldicecreamtubandtopupasnecessary.Thinkofyourownideasfornewhealthythingstoadde.g.driedcranberries,raisins,othertypesofnut,desiccatedcoconut.Servewithcow’smilkalternativeofyourchoice,soakforafewminutesbeforeserving.Addfreshfruittothetoptoboostyourfiveaday.

Ingredients1bagofricepuffs(RiceKrispiesorKalloorganicpuffedbrownrice)1bagofoatmeal6handfulsofporridgeoats6handfulsofchoppedapricots6handfulsofraisins6handfulsBarleyorRyeFlakesMixednuts(notsalted)6handfulsofgoldenflaxseeds6handfulsorpumpkinand/orSunflowerseeds

Method

1. Justmixitallup,remembertoputthelidontight!!Topuponindividualingredientsasrequiredtokeepyourstashgoing.

BEANYEGGSONRYEServes2Ingredients3eggs75mlsmilk100gbakedbeans2slicesryebread(toasted)25gbabytomatoesMethod

1. Whisktheeggs&milktogetheruntilfrothythencookinafryingpan,scramblethemixturequicklyoveramoderateheat,thenaddthebeans.

2. Placethepanunderahotgrillfor2–3minutesuntiltheeggshaverisen&fluffedupontop.

3. Serveontheryetoastwiththetomatoesontheside.

SARDINESONHERBYRYETOASTServes2Ingredients1bunchofdill(finelychopped)1tsplightoliveoil2slicesryebread(toasted)1largetomato(sliced)1tinsardinesfreshlygroundblackpepperMethod

1. Mixthedillwiththeoliveoilthenspreadontheryebread,coverwiththetomatoandplaceunderahotgrillfor2minutes.

2. Drainthesardines,placeontopofthetomatoes,sprinklewithpepperandserve.

EGGMUFFINSSometimesyouwantaheartybreakfastthatyoucaneatonthegoorthrowinyourbagtotaketoschoolorwork.Usuallythemostportableofbreakfastideasarecarbandsugarloaded.Thesetastybreakfasteggmuffinsareagreatalternativeandcanbemadeinadvance!Youdecidewhatmeat,cheeseandvegetablesyouwanttoputitinmakingthecombinationpossibilitiesendless.Andsinceyoumakeabunchinadvanceyouhavereadytogobreakfastoptionsallweek.

IngredientsSpringonionorwhiteonionchoppedtomatoesgratedcheeseifdesiredgreenchilliesfreshcorianderyoucanaddchickenorotherleanmeats,spinach,ricottacheese,bellpeppers,andlotsmoreasperyourtaste.6eggs,beatenwith2tbspcow’smilkalternative,freshgroundblackpeppertotasteMethod

1. Preheatovenat200Candgreaseyourmuffintin.2. Addthevegetablesandotheringredientsofyourchoicealongwithcheese(ifusing)inthemuffinpanandpourthebeateneggmixture

over.3. Placemuffinpanonthecentrerackofapreheatedovenandbakefor20-25minutesoruntilmuffinsarelightbrownandpuffy,andthe

eggsareset.4. Letmuffinscoolforafewminutesbeforeremovingfromthemuffinpanorcups.Loosengentlywithaknifeiftheyseemtobesticking.Eat

immediatelyorletcoolcompletelyandstoreinaplasticbaginrefrigeratororfreezer.TheEggMuffinscanbereheatedinthemicrowave.

LUNCHES

POWERSARNIEIngredients2slicesofryebread(onceincludingwheat,useawholemealpittapocket,atortillawraporotherwholewheatbreadofyourchoice)reducedfatHummusorhorseradishsauceoradashofbalsamicvinegarorothersimilardressingideaFillingssuchastuna,smokedsalmon,choppedchicken,leanham,beef,eggsorcoldfalafels(choosesomethingappropriatetothephaseyouareon)rocketleaves,springonion,slicedavocado,tomatoes–whateveryoufancyMethod

1. ToastthebreadandthensmearontheHummusoralternativeofyourchoice.

2. Addthefillingsandthebalsamicvinegarisusing.

3. Wrapupinfoilandgo.

GUACAMOLEServes4Ingredients2ripechoppedavocados2largeskinnedtomatoesdicedintosquaressmallhandfuloffreshfinelychoppedcorianderjuiceof½lime1-2clovesofcrushedgarlic½choppedredchilli(seedsdiscardedaccordingtotaste)groundblackpepperMethod

1. Combinealltheingredientsandliquidisewell(youcanmashwithaforkifyoudon’thavealiquidiser).

2. Addthetomatoesandstirthrough.

3. Serveimmediatelyastheavocadoswilldiscolour.ServewithvegetablecruditésoronRyvita.

BUTTERBEANDIPMakesseveralservingsIngredients1largetin(400g)ofbutterbeans,drainedandrinsed8tbspofnaturalgoat’syogurtorothercow’sdairyalternative8tspoflemonjuice2fatclovesofgarlic,peeled19blackolives2tbspofchoppedparsleyMethod

1. Whizzthebutterbeans,yogurt,lemonjuice,garlic,olivesandparsleyinablenderorfoodprocessor.Addalittlewaterifthemixtureistoodry,untilyougetalight,fluffyspread.

2. Spoonthebutterbeandipintoaservingbowl.Serveimmediatelyorcoverandchillintherefrigeratoruntilrequired.

3. Cruditéofbroccoliandafewcashewnuts

VERYVEGETABLESOUPServes2Ingredients1largetomato(chopped)1carrot(scrubbed&chopped)1stickcelery(chopped)¼smallcauliflower(chopped)½litresoyamilkorvegetablestockLightoliveorcoconutoil1smallonion(peeled&finelychopped)¼tspgroundblackpepper1tbspchoppedparsleyorcoriander

Method

1. Putthefirstfourvegetablesinablenderwiththesoyamilkorstock&blenduntilcompletelysmooth.

2. Heattheoilgentlyinasaucepanandcooktheonionsoveralowheatuntiltransparent.

3. Addtheblendedvegetablesandtheirliquid,andsimmerfor10minutestoheatthoroughly.Stirinthepepperandsprinkleoverthe

parsleyorcoriander.

3-DAYONESTOPPOTSOUP

Day1–BoilthebonesfromyourSundayroastwithabouquetgarni,celery,carrotandfreshgroundblackpepper,bringtotheboilandallowtosimmerfor15minutes.Strainthroughasievetomakeaclearsoupandaddleftovermeatandveg.

Day2–Addrootvegetabletoyourremainingbroth.Bringtotheboilandsimmeruntiltherootvegiscookedthrough.Ifdesiredaddagreenvegetablesuchaspeas,mangetoutorbroccoliforthelastfewminutesofthecook.

Day3-Addacoupleofhandfulsofcornorricepasta,brownrice(useleftovers),lentils,chickpeas–whateveryoulikeandsomeleanmeatorblendwithalittlemilkornaturalyogurttomakeasmoothsoup.

*YoucanhaveaSundayroastonthisplan,chooseleanmeat;chickenandturkeyaregoodoptions),avoidskinandfat,optforboiledratherthanroastpotatoesormashasweetpotatoandgoeasyonthegravy.Loadupwithlotsofgreenveggies.

BROCCOLIANDALMONDSOUPServes1Ingredients120gbroccoliflorets¼dicedonionpinchgroundnutmeg½lowsaltvegetablestockcube(BouillonPowder)120mlboilingwater10ggroundalmonds1tspparsleyMethod

1. Placeeverythingintheboilingwaterinasaucepanandsimmeruntilthebroccoliiscooked.2. Liquidiseuntilsmooth.Putintoabowlandgarnishwiththealmondsand1tspparsley.

SWEETPOTATOANDREDPEPPERSOUPServes4

Ingredients3tablespoonslightoliveoil1onion,peeledandchopped1cloveofgarlic,peeledandcrushed1tspgroundcoriander450gsweetpotato,peeledandcubed2redpeppers,deseededanddiced850mlvegetablestockMethod

1. Heatoilinalargepan.Addonionandgarlicandcookoveralowheatuntilsoft.2. Stirinthegroundcorianderandcookfor2minutes.

3. Addsweetpotatocubesandredpeppertothepanandcookfor5minutes.

4. Pourthevegetablestockoverandbringtotheboil.Coverandsimmerfor30minutes.

5. Allowtocoolalittle,andthenblendinbatchesinafoodprocessororliquidiser.

6. Heatgentlyuntilpipinghot.Thissoupfreezesreallywell.

CARROTANDCHICKPEASALADIdealaslunchoranaccompaniment.Ingredients1tspcorianderseeds,crushed3mediumcarrots,shredded1x400gtinchickpeas,rinsedanddrained1tspmildhoney2tbspextravirginoliveoil½lemon,juicedsmallhandfulmint,choppedMethod

1. Tomakethesalad,toastthecorianderseedsinadrypanuntiljustfragrant.Tipintoabowlwiththecarrots,chickpeas,honeyandoliveoil.

2. Stirinthejuiceofuptohalfalemontotaste(youmaynotwanttoaddallofit),andthemint.Addasprinkleoffreshlygroundblack

pepper.

TURKEYFRITTATAServes4Ingredients225gmincedturkey2tbspchickenstock5eggs330gcurlykale,finelychopped1tbsplightoliveorcoconutoil50gonion,finelychopped2garliccloves,finelychoppedfreshlymilledblackpeppertotasteMethod

1. Heatoilinlargefryingpanoveramediumheatandfryonionsuntilsoftenedandlightlycoloured.Addgarlic,turkeymince,curlykaleandstock,andstirwelltomixingredients.

2. Coverandcookforapproximately5minutesuntilturkeyiscookedthrough.Turnheatdowntolow.

3. Beateggsinabowlandseasonwiththepepper.Poureggmixtureevenlyintopanwithturkeybutdonotmix.Cookfor2minutes.

Preheatgrilltohigh.

4. Placepanunderhotgrillandcookuntileggsaresetbutnotbrowned(about2minutes).Removefrompanandcutinto4wedges.Ifmakinginadvancechillquicklyandrefrigerate.

DINNERS

PEPPERSPROVENCALServes2Ingredients4pointedpeppers3tbsplightoliveoil4garliccloves,peeledandsliced1lemon,zestedandjuiced100gpittedblackoliveshandfultornbasiltoserveMethod

1. Cutthepeppersintorounds.2. Heattheoilinapanandaddthepeppers,garlicandolives.3. Cookcoveredoveralowheatfor20minutes,untilthepeppersaretender.4. Stirinthelemonjuiceandbasil.5. Enjoyhotatroomtemperaturewithgrilled/BBQmeatoronitsownwithriceandgreenvegetable.

QUINOASALADWITHPINENUTSANDRAISINSThisisagreataccompanimenttoGrilled/B-B-Qfoodorcanmakeamealinitsownright–Serves2.Serves6-8IngredientsHalfabox/packetofquinoa2leeks2tbspoflightoliveoilor1/2cupofboilingwaterSmallpacketofpinenutsorcashewnuts6tbspraisins4-5tbspsoysauceMethod

1. Boilhalfabox/packetofquinoaindoubletheamountofwaterforabouttenminutes,untilsoft.

2. Washandcuttwoleeksintosmallpieces.Theneithergentlyfryintheoliveoilorsteaminalittleboilingwateruntilsoft.

3. Addasmallpacketofpinenuts(orcashewnutsifyouprefer)and6tablespoonsofraisinstotheleekmixtureandcontinuetocookfor5minutes,stirringtomakesurethemixturedoesn’tburn.

4. Next,mixthequinoaandleekmixturetogetherandadd4-5tablespoonsofsoyasauceorwheatfreetamari,enoughtomakeallthe

mixtureturnslightlybrown.

5. Servecold

SPICYRICE

Thisisenoughfor4.Ifanylefthaveforlunchwithatinoftunaorsalmon,itsgreathotorcoldandfreezesaswell.

Serves4Ingredients1tbsplightoliveorcoconutoil2crushedgarliccloves2tbspcurrypasteorsameofcurrypowder9ozrinsedbrownrice16flozveggiestock400gcanofdrainedchickpeasHandfulofraisins150goffreshorfrozenspinachHandfulcashewsNaturalgoat’syogurttoserve

Method

1. Heattheoilinalargefryingpanandthengentlyfrythegarlicandcurrypasteforoneminuteorso.

2. Tipthericeintothepanwiththestockandchickpeasandstirwellwithforktostopriceclumping.Bringtoboilandsimmerfor20minuteswithlidon.

3. Addraisinsandmoreboilingwaterifneededatthispointifriceneedsalittlelonger.

4. Finallyaddspinach,asmuchasyoulike!5. Servewithadollopofyogurt.

VEGGIECHILLI

Justabasicoutline,youcanadaptandaddingredientstomakeitthewayyoulike.Usebeansofyourchoiceorchickpeas;allworkwellastheyabsorballtheflavours.Serves4Ingredients500gveggiemincelargechoppedonionchoppedredandgreenpepperlargecanofchoppedtomatoes1redchillifinelychopped(seedsdiscardedaccordingtotaste)1tbsptomatopuree1–2clovesofgarlic1onionpeeledandfinelychopped1–2tspchillipowder2tbsplightoliveorcoconutoilcanofbeansofyourchoice-butterandborlottiworkwellfreshlygroundblackpepperMethod

1. Frytheminceinhalftheoiluntillightlybrowned,removefromthepanandkeepwarm.2. Frytheonionandchoppedgarlicintheremainingoiluntilsoftandlightlybrowned.Addthepepperandcontinuetofryuntilsoft.3. Returnthemincetothepanandaddthetomatoes,puree,chillipowderandbeansandgentlybringtotheboil.Seasonwiththe

pepper.Ensurecookedthroughandservewithbrownrice.

TOFUFRIEDRICEServes1Ingredients25gbrownrice,uncookedweight1tspoflightoliveoil100goftofu1/3redpepper1springonion50gpeas50gsweetcorn1tspoftamariorsoysauce

Method

1. Preparethericefollowingpackagedirections,omittinganysuggestedfatorsalt.Oncecooked,drainandsetaside.2. Heathalfoftheoilinanonstickfryingpan.3. Addthecubedtofuandcookoveramedium-highheatuntilgolden.Spoonintoabowl,coverandsetaside.4. Heattherestoftheoilandaddtheslicedpepperandspringonionwhites.5. Stir-fryfor6-8minutes,untilthevegetablesaretenderandthenaddthespringonion,greens,peasandsweetcornandcookfora

further3minutes.6. Returnthericetothepanandstir-fryforanother3minutes.Addthesoysauceandtofuandcontinuetocookuntilheated

through,stirringoccasionally.

VEGETABLECRUMBLEServes4Ingredients2slicedcourgettes½dicedaubergine1slicedredonion1packbuttonmushrooms1choppedredoryellowpepper400gtintomatoespinchofdriedmixedherbslightoliveorcoconutoilTopping:100goats2tspbutter4tbspofgratedhardgoat’scheeseorparmesanMethod

1. Heattheovento200C.2. Placethevegetablesintoanovenproofdish.3. Addsomeblackpepperanddrizzleoversomeoliveoilandroastintheovenforapprox.20minutes.4. Removefromtheovenandgivethevegetablesagoodstir.Addthetomatoesandherbsandreturntotheovenfor20minutes.5. Meanwhilegentlymeltthespreadinthemicrowaveuntilitbecomesliquidandstirintheoat.6. Topthecookedvegetableswiththeoattoppingandsprinkleonthegratedcheese.Cookintheovenuntilgoldenbrownorbrown

underamediumgrill.7. Servewithsweetpotatoandgreenveg.

STUFFEDMUSHROOMS

Youcansubstitutethebrownriceinthisrecipewithtinnedlentilsifdesired.Serves4 Ingredients12mediumsizedlargemushrooms200gcookedbrownrice1packfreshcoriander1tspgroundcumin3tbsppinenuts1clovegarlic50gbuttergratedzestof1lemonfreshlygroundblackpepperMethod

1. Meltthebutterinthemicrowaveandstirinthecrushedgarlic2. Wipethemushroomsandremovethestalks.Placegillsideuponabakingtray.

3. Placetherice,coriander,cumin,pinekernels,lemonzestandpepperinabowlandmixtogether.

4. Drizzlehalfofthegarlicbutteroverthemushroomsandfilleachonewiththericemixture.Thendrizzleovertheremainingbutter.5. Coverlooselywithfoilandplaceinanovenpreheatedto200Cgas6,for30minutesoruntiltender.Servegarnishedlemon.

THREEBEANCASSEROLEServes2-3Ingredients3or4cansofbeansofyourchoice(Cannellini,Borlotti,Butter,BlackEyedetc.)300gpassattaoralargecanofchoppedtomatoes1packetMexicanspicemixsuchasOldElPasoMethod

1. Putalltheingredientsintoalargesaucepan.2. Bringtotheboilandsimmerfor10minutes.

3. Servewithadollopofnaturalgoat’syogurtandasprinkletochoppedcoriander.

MOROCCANSLOWCOOKEDSTEWServes4IngredientsSplashoflightoliveoil2onions2/3garlicclovesButternutsquash,peeled/seededetc.andcutinto1cmcubes4mediumcarrotscutinto1cmcubes1largecantomatoes1veggiestockcubemadeupwith150mlwater1tspdriedchilliflakes3tspgroundcumin3tspgroundcoriander1tspcinnamon1x400gtinchickpeas(drained)Lotsblackpeppercoupleofhandfulsofraisinsloadsoffreshchoppedcoriander Method

1. Heattheoilandsautétheonionsandgarlicuntilsoftandlightlybrowned.2. Addeverythingelse(exceptfreshcoriander),stirwell,coverandsimmeroverlowheatfor1½-2hours.3. Finallyaddthefreshcoriander.4. Servewithquinoa,brownriceorloadupwithasweetpotato.

ROASTPOLLOCKANDLENTILSServes1Ingredients45gpuyorgreenlentils(tinnedarefine,rinseanddrain)125mlveggiestock½tspbuttersmallchoppedleekmixedvegetable(mangetout,slicecarrot,babycorn,cabbage,pepperetc.)1pollockfilletlightoliveorcoconutoilforspraying15mlgoat’sorothernaturalcow’smilkyogurtalternative½tbspchoppedchivesfreshlygroundblackpepperMethod

1. Simmerthelentilsintheveggiestockfor30minutesuntilsoft(5minutesiffromatin).2. Drainandaddthepepperandsetaside.3. Frytheleekinthebutter.Whensoftaddthemixedvegetableand1tbspwaterandputonthelid.Leavetosteamuntilcooked.

4. Seasonthepollockwithblackpepperandgriddleonapansprayedwitholiveoil5. Stirtheyogurtintotheveg.Pileontoaplate,placethepollockontopandservethelentilsontheside.Garnishwiththechives.

HADDOCKOATPIEServes4-6Ingredients1tbsplightoliveoil1choppedonion2peppers125gbuttonmushrooms2x400gchoppedtomatoes1vegetablestockcube450ghaddock25gmixedfreshparsleyandtarragon200goats50gbutterMethod

1. Heattheovento190c/gas5.2. Heatoilinapanandfrytheonions,mushroomsandpeppersuntilsoft(aprox.5minutes)3. Stirinthetomatoes,stockcube,haddockandhalfoftheherbsandbringtotheboil.Stirandsimmerfor5minutes4. Removefromheatandseasonwithfreshlygroundblackpepperandplaceinanovenproofdish5. Mixoatsandremainingherbstogether.Rubinthebutterandcoverthetopofthedishevenlywiththetopping6. Bakeintheovenfor25minutesuntilgoldenbrown.

POACHEDSALMONWITHFENNELANDTARRAGONServes4Ingredients1kgsalmonfillet4bayleaves2tspfennelseeds15gtarragon½tspblackpeppercornsMethod

1. Placealloftheingredientsinalargeroastingtrayandpourinenoughwatertocoverthesalmon.Putonthestoveovertwoburnersonamediumheat.Bringtoasimmer(thiswilltakeabout15minutes),turndowntheheatandletitgentlybubbleforafurther10minutes.

2. Turnofftheheatandcarefullyremovethesalmonfromthetrayusingtwofishslices.Slicethesalmonintofiveequalportionsandservewithbutterednewpotatoesandagreensalad.

Youcanusetheremainingliquidinplaceofstockforasalmonrisotto.Simplystraintheliquidandleaveittocoolbeforecovering.Storeintherefrigeratorforuptotwodaysbeforeuse.

ASIANFISHCAKESServes2Ingredients200gwhitefishfillet,cutintochunks4springonions,trimmedandchopped1tspgratedginger1tspgreencurrypaste2tspThaifishsauce1egg2tbspfreshcoriander,chopped2tbsprice/cornflourZestof1lime1tbsplimejuiceFreshlygroundblackpepperMethod

1. Placefishchunks,springonions,ginger,currypaste,fishsauce,eggandherbsintoafoodprocessorandblenduntilthemixtureisfairlysmooth,butstillhassometexture.

2. Scrapethemixtureintoabowl.Addtheflour,limezestandjuice,blackpepperandstirgentlytocombine.Divideinto8portionsandwithlightlyflouredhandsformeachportionintoaball.

3. Flatteneachballandfrygentlyinoliveoilfor5-8minutes,turningatintervals,untiltheyarebrown.

FISHPIEYoucanuseanyfishyoulikeinthistastypie,prawnsworkwelltoo.Serves4Ingredients300gbonedandskinnedfillet(s)salmon300gbonedandskinnedfillet(s)cod100mlskimmedmilkormilkalternativesuchassoya,riceorgoat’s1ozbutterTopping:2largesweetpotatoessmallbabySwedeor2largebakingpotatoessmallcauliflower30ggratedEdamcheeseifdesiredMethod

1. Preheattheovento190C.2. Putthechosenpeeledandwashedvegetableforthetoppinginasaucepanandleavetocookuntilsoftenoughtomash3. Meanwhile,placethefishfilletsintoasmallovenproofcasserole.Dotoverthebutterandseason.Placeintheovenforapprox.10-15

minuteswiththemilkor,untilcookedthrough.4. Mashthecookedvegetablewithasmallamountofthemilkyfluidtakenfromthefish.5. Breakupthefishfilletsintosmallflakesandplacethemashedvegetableoverthetopandsprinklewiththegratedcheeseifusing.6. Placepieunderamediumgrillandallowtobrown.

MEXICANCHICKENCASSEROLEWITHTOASTEDCORNSALSAServes4Ingredients1½tbsplightoliveorcoconutoil1x450gpackchickenfillets,roughlychopped1onion,sliced1redpepper,chopped1garlicclove,chopped1tsptomatopurée1tspmildchillipowder½tspgroundcumin1x400gtinchoppedtomatoes1x400gtinkidneybeans175gfrozen(ordrainedtinned)sweetcorn1smallavocado,peeledandchopped2springonions,sliced½lime,zestedandjuicedhandfulcoriander,choppedMethod

1. Heat½tbspoilinapan.Cookthechickenforafewminutesuntillightlybrowned.Removefromthepan.2. Heatanother½tbspoilandfrytheonionfor3minutes.Stirinthepepperandcookfor2minutesuntilsoft.Stirinthegarlicand

tomatopurée.

3. Sprinkleoverthespicesandstir,andthenaddthetomatoesandbeans.Simmerfor

10minutes.4. Addthechickenandcookfor10minutes.6. Heattheremainingoilinasmallfryingpan.Cookthesweetcornforacoupleofminutesuntillightlybrowned.7. Spoonthechickenintobowls.Scatteroverthetoastedcorn,avocadoandspringonions.Sprinkleoverthelimezest,juice,and

coriandertoserve.

SOYCHICKENThisdishisreallysimpleandisgreatbarbecuedinthesummereitherinwholebreastsoronskewers.Itworkswellgrilledinthewinter.Theingredientsandquantitiesforthemarinadeareflexibleandyoucanusedifferentspices,e.g.fivespice,fennelseeds,etc.VegetarianscanuseTofufilletsandyoucansubstituteaTunasteakorstripsofgoodqualityleanbeefsteak.Servewithquinoaorbrownriceandstirfriedvegorroastedredpeppers.Serves4Ingredients4plumpchickenbreasts50mllightsoysauce1tsplightoliveorcoconutoil(sesameactuallyworkswellasitaddsflavour)juiceof1lime2-3clovescrushedgarlicthumb-sizedpieceofrootgratedorfinelyginger2kaffirlimeleavescrumbled(ifavailable)1tbsphoney

Method

1. Mixallingredientstogetherandmarinadethechickenforminimumof4hours,preferablyovernight.

2. Grillorbarbequewithfrequentturningandbastingorbraiseintheoveninthemarinade.

TURKEYKEBABSServes4

Ingredients4turkeybreasts3greenpeppers2onions1smallbouquetofbasil50mloflightoliveorcoconutoil1cloveofgarlic1tspofblackpeppercornspepper

Method

1. Cuttheturkeyintocubesandplaceinabowl.Peelandchopthegarlic;wash,dryandthinoutthebasil.Keepasidesomewholeleaves,finelychoptherestandcrushthepinkpeppercorns.

2. Sprinklethedicedturkeywitholiveoil,mincedgarlic,crushedpinkpeppercornsandaddsomechoppedbasil.Addsaltandpepperandmixwell.MarinadeinthefridgeinClingfilmfor30minutes.

3. Washandde-seedthecoreofthepeppersandcutthemintocubes;peelandcuttheonionsintocubes.Taketheturkeypiecesandthreadthemontoskewers,alternatingwithdicedpeppersandonioncubes.

4. Cookfor15-18minutesoruntilcookedthrougheitherunderthegrill,onalightlyoiledgriddledpanorthrowontheBBQ,turningtheskewersoverregularlytogrillbothsides.

5. Serveimmediatelyaftercooking,decoratedwithbasilleavesandaccompaniedbyagratinofsummervegetables.

THAICHILLIANDLIMECHICKENServes4

Ingredients

2limes2garliccloves,crushed4tbspThaisweetchillisauce4chickenbreastsafewsprigsofcoriander

Method

1. Mixtogetherlime,garlicandchillisauceandplaceaboutathirdinabowlwiththechickenpieces.Coatwellandallowtomarinateforatleast30minutesorovernightinthefridge.

2. Grill,griddleorbarbecue,turningregularlysothatthemarinadedoesn'tcatchuntiljustcookedthrough.Wrapinfoilandrestforafewminutes.

3. Servewiththeextrachilli/limesauceforspooningoverandcoriandertogarnish.GreatservedwithbrownriceandAsiansalads.

BALTICHICKEN/VegetableBaltiThisisagreathealthyalternativetoatakeawaybut,stillgivesthatgreatcurrytaste.Ifyoulike,youcanusemixedvegetablessuchascauliflower,aubergine,courgetteetc.tomakeavegetablebalti.Serveeitherversionwithbrownricewithpeas.Serves4Ingredients4skinlesschickenbreasts3tbsplightoliveorcoconutoil2clovesofgarlic1onionpeeledandfinelychopped1redpepper1greenpepper6tbspbaltipaste(suchasPattak’swithtomatoandcoriander)3tbspwater3–4largetomatoes1tbsptomatopureefreshcoriandertoserveMethod

1. Frythechickeninhalftheheatedoilforapprox.5-6minutes.2. Removethechickenandfrytheonionandgarlicintheremainingoiluntilsoftandlightlybrowned.Addthepeppersandbaltipasteand

fryuntilsoft.3. Addthewater,choppedtomatoes,pureeandreturnthechickentothepan.Cookonalowheatuntilthechickenisthoroughlycooked.

Stirinthechoppedcorianderbeforeserving

SPICYMEATBALLSMakes30smallonesIngredients500gpackofleansteakmince,orturkeymince(youcanusequornmince)2bigsqueezestomatopuree1finelychoppedonion1smallredpepper1tinchoppedtomatoessplashofwaterfreshlygroundblackpeppermixedherbsorSchwartzspicymeatballsachet1crushedgarliccloveorloadsifyoulovegarlic!lightoliveoilMethod

1. Inabowlmixthemince,mostofthetomatopuree,herbsorspicysachet,halfofthechoppedonionandthegarlic.2. Mixwellandthenrollintotinyballs.

3. Heatalargenon-stickpanandadddrizzleofoliveoilandfrytheballsuntiltheyarebrown-about6minutes.

4. Addremainingonionandthinlyslicedpeppertothepanandsoften.Addthechoppedtomatoesandabitmoretomatopuree.Swirlthe

tomatocanaroundwithwateraddtothepanandsimmerfor10/15minutesuntilsaucethickens.5. Youcansafelyleaveinthefridgeforhours.Reheatwhenneeded-thelonger

thebetterastheflavoursimprove.Servewithwholewheat,riceorcornpastaandrocketsalad-lemon,blackpepperanddrizzleofoliveorflaxseedoil.

HEALTHYLASAGNEServes4Ingredients500gHealthyLivinglowfatmincedbeeforquornmince1tbsplightoliveoilBasictomatosaucerecipeCourgettesorleeksslicedlengthways3sheetsofgoodqualitylasagnepasta(lasagneverdeisreallygood)–Optional,thepastacanbeeliminatedandreplacedwithmorevegetableWhiteSauce:1tbspplain,buckwheat,Speltorglutenfreeflour½pintsoya,oat,almond,orgoat’smilk1tbspbutterTopping:gratedlowerfatcheesesuchasEdam,ParmesanorMozzarellaMethod

1. Fryminceinanonstickpanusingtheoliveoil,fryuntilbrown.Removefromthepanandsetaside.Makethebasictomatosauce.Returntothepanandstirthrough.

2. Makeupthewhitesauceandcookthepastasheets(ifusing)accordingtopacketinstructions.3. Layertheminceandtomatomixtureinasuitableovenproofdish.Addalayerofslicedcourgette(apotatopeelerdoesagreatjob)and

thenalayerofpastaifusingandthenalayerofsauce.Repeattocreateasecondlayer.4. Sprinklethecheeseoverthelasagneandbakefor45minutestillgolden.

PIZZAThefollowingisaimedatgivingyousomeideaofhowtoputtogetherahealthierpizza,choosetheingredientsthatsuityourtasteandhealthyeatingprogramme.Loadupyourvegetableaspartofyourfiveaday.IngredientsBaseAhealthyeatingcorn(orwheat)tortilla,apittaorawheatfreepre-preparedpizzabase

Toppinggoodqualityfreshtomatoesortomatopuree25–50ggratedcheese(bestchoicesareagoodqualitybuffalomozzarella,fetaorahardgoat’scheese,orareducedfatcheddar)1smallredonion,redorgreenpepper,courgette,etc.,oranyotherchoiceofvegetable,choppedandloadedupasmuchasyoulikeMethod

1. Pre-heatovento200C.Lightlygreasesomefoilandplaceyourchosenbaseontop.2. Nextaddthetomatoandthenthegratedcheeseandloadupyourtopping.

3. Thecookingtimewilldependonthebaseandpossiblythevegetableyouhavechosensoplayitbyearandkeepaneyeontheoven.As

aguideatortillawrapwillonlyneedabout5-6minutes,apittawillneedabitlongermaybe8-9minutes.Followthepacketinstructionsonaglutenfreebase.Forotherbasesfollowtheirindividualcookinginstructions.

KAREN’SKURRYServes4-6Ingredientsyourchoiceofchicken,prawns,whitefishorvegetables2-3tbspPatakscurrypasteofchoice-desiredlevelofheat-kormatokillerheat1choppedonion1tspeachofcumin,corianderseeds,turmeric,ginger,chilliflakesifyoulikeithot4tablespoonsyoghurt-plainorcoconutisbest–(kidsfromagefraiswilldo!)choppedpineapple-optionaldesiccatedcoconut–optionaldashoflightoliveorcoconutoilcrushedgarlic2bigsqueezestomatopuree14oztinchoppedtomatoeslimejuicefreshcorrianderMethod

1. Sauteetheonionandgarlicinanonstickpanwithalittleoil.Addthespices.2. Addthechicken,prawn,dicedvegetablesorwhateverusingandlightlybrown/soften.3. AddthePatak’spasteandstirin.Thenaddthetinoftomatoesandtomatopuree.Bringtotheboilandstirintheyogurtandthe

coconutandpineappleifusing.Coverandsimmerfor25minutes.Tastetoseeifanymoreyogurtorflavourisrequired.Addadashoflimejuiceandfreshcorianderandservewithsteamedbrownrice.

HEALTHYBURGERSThesearegreatdoneontheB-B-QandcanbemadewithTurkeyorChickenminceifyouprefer.Ifyoudon’thaveablenderyoucangivethemaquickblastinaliquidiserorprocessororevenjustuseyourhand.Theaimisjusttoensurethattheburgerssticktogethernicelysothattheydon’tfallapartwhencooked.Alternatively,youcanmakeseveralmeatballsandservethemwithabasictomatosauceandricepasta.Serves6Ingredients500gHealthyLivinglowfatmincedbeef(allowapprox.75gperburger)1finelychoppedonion1lightlybeateneggfreshlygroundblackpepperOptions:finelycutsundriedtomatoesmixeddriedherbsfreshherbssuchaschiveMethod

1. Placemince,onion,egg,freshlygroundpepperinabowlandlightlygrinddownwithahandheldblenderuntilitbindstogetherwell.

2. Addsundriedtomatoes,herbsetc.ifusing.

3. ShapeintoburgersandcookonagoodhotB-B-Qorunderamoderategrilluntilcookedthrough.

4. ServewithmustarddressingmadewithacoupleoftspDijonorwholegrainmustardandnaturalgoat’syogurtorahomemadesalsa.

BASICTOMATOSAUCEYoucanusethissauceinmanyways;it’sgreatwithpasta,chickenorasthesauceforaBologneseorasabasesauceforachilli.Serves4Ingredientslargecanofchoppedtomatoes1–2clovesofgarlic1onionpeeledandfinelychopped1tbsplightoliveoil2tspmixedherbsorherbsdeProvencefreshlygroundblackpepperMethod

1. Frytheonionandchoppedgarlicintheoiluntilsoftandlightlybrowned2. Addthetomatoesandgentlybringtotheboil,stirintheherbsandseasonwiththepepper.Useasdesired.

SAUCESandTOPPINGS

Herearesomesauceideasformeats,fishandtofu.

1. BasicTomatoSauce

MaketheNutrifit4lifebasicsauceandaddherbs,olives,andothervegofyourchoice.

2. CreamySauces

Usenaturalgoat’syogurtasabase,addtoapanandgentlyheatthrough,stirinanyofthefollowingtomakeatastysauce:

- Freshherbssuchaschives,corianderorbasil- Mustardorhorseradishtotaste- Cookedmushrooms- Sundriedtomatoes

3. WineBasedSauces

Addagoodfewsplashesofwhiteorredwinetopanjuices,reducetoburnoffthealcoholandthicken.Addotheringredientsasrequired.

4. Toppings

Tapenadeandtomatopureebothmakereallygoodtoppingsaddsmotheroveryourmeatorfishandgrillforafewminutes.Crumbleasmallamountofgoat’scheeseorParmesanovertoo,toaddtaste.

PEACHYDESSERTWeallneedanoccasionaltreat!Serves4

Ingredients

2peaches150gPowerMuesli(seerecipe)200gcow’sdairyalternativeyogurtMangoorRaspberryPassionFruitYogurt2tbsplowsugarstrawberryorraspberryjamplusanyfruitjuicenotfromconcentrateMethod

1. Cutpeachesintobitesizepieces.Dividebetween4sundae,orlargewineglasses,leavingbehind12piecestobeusedlater.

2. Dividethemueslibetweentheglasses,leavingalayeroverthefruit.Pouroveralayeroftheyogurt.

3. Mixthejamandfruitjuiceinajugandpourevenlyovertheglasses,andallowtosoakintothemuesli.Put3peachpiecesonthetopofeachglass.Chillandservedecoratedwithamintleaf.

SPICYAPPLECRUNCH

Serves4Ingredients750gcookingapples1tbspbrownsugar1tspcinnamon2tbspcoldwateroliveoilforgreasingTopping:75gporridgeoats50gbrownsugar25gwholemealflour¼tspsalt(youcanleavethisoutifdesired)40gmeltedbutterMethod

1. Heattheovento190c/gas5.2. Greaseashallow1.5Litreovenproofdish.Peelquarterandcoretheapplesandslicethemthinly.Mixthesugarandcinnamon.Layer

theappleinthedishandsprinklingsugarmixtureinbetween.Sprinkleoverthewater.3. Tomakethetopping:mixtheoats,sugar,flourandsaltinabowl.Stirinthemeltedolivespreaduntilthoroughlymixed.Sprinkleover

theappleandbakeintheovenfor50minutesor,untiltheapplesaretenderandthetoppingiscrispandbrown.Servehot.

SNACKS

MEGAMUFFINSMakesabout10insmallcakecasesIngredients6ozselfraisingwholemeal,buckwheatorspeltflour2ozporridgeoats2teaspoonsofbakingpowder1ozbrownsugaror2tablespoonshoneAnydriedfruit-noneedtosoak–e.g.4ozdatesandapricot1bananaJuiceandzestofanorange1/2ptsoya,ricemilketc.orwhateveryou’reon!!!1egg3tablespoonsoliveorcornoilMethod

1. Heatoven200Corgas6.2. Siftflourandbakingpowdertogether.Addoats,sugaranddriedfruit

Addbeatenegg,milk,mashedbanana,oil,andzest,orangejuice.Stirwell.3. Eitherputintoasquaretrayorcakecaseinapattitinortheyspilloutasmixtureisquiterunnylikebatter.Cookfor25to30minutes.

KAREN’SFABULOUSFITJACKSThisisthehaveitallsnackyoucaneatbetweenmeals.Theyalsomakeagreatpowerbreakfastwithafruitsmoothie.Thequantitiesbelowareapproximate;theamountofdryingredientsrequiredwillvarydependinguponthesizeofthebananas.Justmakesurethereissufficientbananatobindeverythingtogether,itshouldbeastickyconsistencyandnottoodry.Tip-soakdriedfruitforfewdaysingreenteaorhotwaterorfruitjuiceandthehoney.Youcantryplayingaboutwithafewalternativeingredientssuchascranberries,dates,walnutsetc.whateveryoufancy.ForaspecialoccasionsuchasChristmas,soaktheraisinsandcranberriesifusinginasmallquantityofrumforafewhoursandmakeupasbelow.Theymakeagreatfestivetreatandbeatthosestodgymincepieshandsdown!Ingredients2bananas3handfulsofoats3handfulsofoatmeal3handfulsofpuffedrice(KalloorRiceKrispies)ryeorbarleyflakesifdesired3handfulsoflinseeds1handfulofpumpkinseeds1handfulsunflowerseeds2–3handfulsofdriedfruits(soakedforafewdaysincoldtea–greenifposs)and/orunsaltednuts2tablespoonshoney(optional)

Method

1. Pre-heattheovento180C.Mashthebananasuntiltheygoallgooey.2. Stirinalloftheotheringredientsuntilthemixtureissoftandsticky.

3. Placeinalightlygreasednon-sticktin(linewithgreaseproofpaperifnotnonstick).

4. Cookforapprox.10minutesuntiltheFitJackislightlybrowned.Coolforafewminutesandcutintosquaresbeforetheygocold.5. TheFitJackskeepforafewdaysinanairtighttin.