diet recipe - sampler selection

8/13/2019 Diet Recipe - Sampler Selection

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13

EVERY DAY

GINGER SHOT: THE HEALTHY ESPRESSOThere are certain things you have to experience rather than

read about, and the Ginger Shot is one of those things. This is

a little shot with a very big impact. I call it The Healthy

Espresso and it will certainly give you a very sharp wake-up

call first thing in the morning. I recommend downing thisbaby in one (like people do with a shot of tequila) before your

first smoothie and enjoying the rush as your senses are

assaulted by a completely natural high. This little baby

comes courtesy of Kasper, founder of Joe & The Juice, a

wonderful juice bar chain from Denmark, now in the UK too.

Juicy Ingredients

large apple (Golden Delicious ideally, but any will do)

23 cm chunk root ginger (be generous!)


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THE JUICY RECIPES 161

Make it in a Shot!

Simply juice the apple and ginger, cutting the apple in half

and sandwiching the ginger between the two apple pieces (thisguarantees a maximum amount of juice from the ginger).

Down this in one and say good morning to your senses!

The Little Shot With a Massive Impact!Regardless of whether I am on a particular juice plan or not,

I make sure that the first nutrition to hit my system everyday

is a Ginger Shot. This super shot was responsible for curing

my severe hay fever (its a wonderful natural anti-histamine),

but its also a natural antibiotic, a wonderful decongestant, a

natural anti-inflammatory, and great for travel sickness; it

also inhibits the formation of blood clots and helps to lower

cholesterol. Ginger is loaded with minerals, including copper,

potassium, sodium, iron, calcium, zinc, phosphorus andmagnesium. Ginger juice is simply one of the finest health

tonics on earth and a ginger shot each morning will go a

long way in helping to prevent many health issues. The

ginger shot also contains freshly extracted apple juice, which

is rich in potassium, phosphorous and magnesium.

Potassium works beautifully with magnesium to help

regulate heart functions.


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THE COMPLETE 2-DAY FASTING DIET

206

UNDER300

Sticky pork with apple242 calories

Serves 2 Preparation time: 5 minutes Cook time: 20 minutes

Quick & easy

1 tsp olive oil (27 cals)

2 100g (3oz) lean pork steaks (294 cals)

1 shallot, peeled and very finely sliced (6 cals)

1 apple, cored and cut into eighths (52 cals)1 garlic clove, peeled and crushed (3 cals)

1 tbsp maple syrup (79 cals)

2 tsp cider vinegar or white wine vinegar (2 cals)

1 tbsp wholegrain mustard (21 cals)

Heat the oil in a large non-stick frying pan (skillet) over amediumhigh heat. Add the pork and shallot and fry the pork for

about 34 minutes on each side, until browned. Remove the pork

from the pan and set aside to rest.

Stir in the apple and turn the heat down to medium. Cook for a

few minutes, until just starting to soften.

Stir in the garlic, maple syrup, vinegar and 3 tablespoons water.

Bring to the boil and return the pork to the pan. Spoon some of

the liquid over the pork and cook gently for about 5 minutes or

until the pork is cooked through.

Stir in the mustard before serving.


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So now youre ready to begin 21 days of the Virgin Diet. Congratulations!

Te commitment youre making to your health and well-being is enor-

mous. Your rewards will be enormous, too.

7 STEPS TO LOSING 7 POUNDS IN 7 DAYS

Just follow these 7 steps to losing 7 pounds in 7 days:

1. Drop the top 7 high-FI foods. For 21 days, let go of the foods

that are most likely to cause food intolerance, inammation and

unbalanced blood sugar.

2. Eat from the Virgin Diet Plate. Assemble your meals from

clean, lean proteins; healthy fats; high-bre, low-glycaemic carbs;

and non-starchy vegetables.

3. Drink Virgin Diet Shakes. Replace 1 or 2 meals per day with

my shakes, which will help restore your digestive system and

repair the damage done by the high-FI foods.

CYCLE 1: ELIMINATION

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4. Follow the golden rules of meal timing. Eat every 4 to 6 hours.

Make sure you eat within an hour of waking up and dont eat

anything for the last 2 to 3 hours before bed.

5. Stay hydrated. Follow my Virgin Diet water guidelines.

6. Load up on healing foods. Teyll satisfy your hunger while

healing your body.

7. Eat plenty of fabulous bre. Fibre will satisfy your hunger, lower

your cholesterol and streamline your digestion.


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RECIPES FOR CYCLE 1: ELIMINATION

BREAKFAST

THE VIRGIN DIET SHAKE

INGREDIENTS

12 scoops vegan peariceprotein powder

12 tablespoons* fibre (fibreblend, chia seeds, hemp seeds,freshly ground linseed meal ornut butter)

150300g organic frozen berries

250ml liquid (water, unsweetenedcoconut milk** or coconut water)

OPTIONAL

Add 30g frozen chopped spinachor fresh kale you wont eventaste it!

DIRECTIONS

Blend and drink.

VARIATIONS

If you like your shake thinner

12 scoops protein1 serving fibre75g organic frozen fruit300ml liquid

If you like your shake thicker

12 scoops protein1 serving fibre

1 serving chia, hemp or freshly ground linseeds200g organic frozen fruit250ml liquidIce cubes

* I really want you to pump up your fibre so build up to those 2 tablespoons per shake.** If you use the tinned coconut milk, choose the light version and dilute 60ml coconut milk to 180ml water.

PROTEIN POWER PORRIDGEINGREDIENTS

Gluten-free oatmeal*

1 teaspoon cinnamon

12 tablespoons chopped nuts(almonds, pecans, walnuts)

1 scoop vanilla vegan protein

powder, liquefied in 60ml water**

DIRECTIONS

Prepare oatmeal as directed for 1 serving. Towardsthe end of cooking, add cinnamon.

Remove from heat and add chopped nuts andliquefied protein powder. Stir well.

Add more water if needed for desired consistency.

* Be sure to buy gluten-free long-cooking or steel-cut oats.** You can substitute coconut milk for water.

SERVES

1

OPTIONAL

Add 30g frozen chopped spinachor fresh kale you wont eventaste it!

THREE CYCLES TO LOSE WEIGHT FOR GOOD


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THE VIRGIN DIET RECIPES

261

WARM SHAKE

INGREDIENTS150g frozen berries (any type)and/or dark cherries

1 teaspoon cinnamon

120ml coconut milk

1 scoop vanilla veganprotein powder

1 tablespoon chia seeds

1 tablespoon chopped walnuts

DIRECTIONSWarm cherries/berries and coconut milk overmedium heat until fruit is warm.

Pour off a few tablespoons of liquid and combinewith the vegan protein powder. Whisk until smoothand add back to mixture.

Stir in chia seeds, cinnamon and chopped walnuts.

SALADS AND SALAD DRESSINGS

EVERYDAY VINAIGRETTE

INGREDIENTS

2 tablespoons + 1 teaspoonvinegar (balsamic, red wine,champagne, etc.)

120ml extra-virgin olive oil12teaspoon sea salt1

2teaspoon freshly groundblack pepper

DIRECTIONS

Whisk all ingredients together.

VARIATIONS

Vinaigrette Dijon

Add 2 tablespoons grainy Dijon mustard.

Garlic Basil Vinaigrette

Add 1 finely chopped garlic clove and 1 bunchchopped fresh basil.

Country French Vinaigrette

Add 1 teaspoon herbes de Provence.

SERVES

1


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262

JJS BASIC SALAD

INGREDIENTS200g cos lettuce or mixed baby greens

2 tablespoons chopped walnuts or pecans14sliced red onion12tin hearts of palm or artichoke hearts

8 sliced radishes

DIRECTIONSToss all ingredients togetherwith dressing on page 261and serve.

If you are using as a main dish salad, add protein.

SUMMER KALE SALAD

INGREDIENTS

60ml lemon juice

1 teaspoon chopped, fresh oregano

60ml extra-virgin olive oil

1 teaspoon finely chopped shallots12teaspoon stone-ground mustard

2 large bunches organic kale, washed andchopped 12 cm thick

40g halved vine-ripened cherry tomatoes

60g finely chopped walnuts

DIRECTIONS

In a small bowl, whisk togetherthe lemon juice, oregano, olive oil,shallots and mustard until wellcombined.

To assemble the salad, lightlytoss the kale with the vinaigrette.

Top with the tomatoes andwalnuts.

Kale can be a bit bitter. If you like, you can blend with fresh spinach leaves.

CHICORY LETTUCE SALAD

INGREDIENTS

150g curly endive

2 large chicory leaves, separated


1 tablespoon sherry vinegar1 teaspoon finely choppedshallots

DIRECTIONS

Blend the lettuces in a large bowl.

In a small bowl, whisk the olive oil, vinegar andshallots together.

Lightly toss the salad with dressing.

SERVES

2

SERVES

4

SERVES

2



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263

TRIPLE CABBAGE SLAW

INGREDIENTS75g shredded Chinese cabbage

75g shredded green cabbage

75g shredded red cabbage

3 spring onions, trimmed and sliced

1 teaspoon freshly grated ginger (or dry powdered)

1 teaspoon cider vinegar

1 teaspoon extra-virgin olive oil12teaspoon sesame oil

DIRECTIONSIn a medium bowl, mix shreddedcabbages, spring onions, ginger,vinegar, olive oil and sesame oil.

If you can, chill covered in thefridge for about 30 minutes tolet the flavours marry and thenserve chilled.

CLASSIC GREEK SALAD

INGREDIENTS

2 cucumbers, sliced into rounds and then quartered

1 cup thinly shaved red onion1 large vine-ripened tomato, diced

1 teaspoon extra-virgin olive oil

1 teaspoon cider or sherry vinegar

DIRECTIONS

Mix together in a medium bowland serve.

ASIAN SUMMER SALAD

INGREDIENTS

450g peeled, deveined king prawns

1 head Little Gem lettuce12large pink grapefruit, peeled, segmentedand cut into pieces

30g sugar snap peas

1 sliced avocado

2 tablespoons sliced almonds

4 pieces celery, chopped12julienned red pepper12cucumber, skinned, seeded and diced

DIRECTIONS

Combine all, toss gently withAsian dressing and serveimmediately.

SERVES

2

SERVES

2

SERVES

OR MORE

2


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GREEK-STYLE CHOPPED SALAD

INGREDIENTS1 small head cos lettuce, cut into 1cm pieces

1 peeled, seeded cucumber, cut into 1cm pieces12red bell pepper, cut into 1cm pieces12yellow bell pepper, cut into 1cm pieces12red onion, cut into 1cm pieces

35g chopped black olives

1 12tablespoons red wine vinegar

1 tablespoon extra-virgin olive oil

DIRECTIONSCombine all ingredients andtoss gently.

DIPS AND SNACKS

BASIC HUMMUS DIPINGREDIENTS

2 cups tinned chickpeas, drained

90g tahini

60ml lemon juice

2 cloves garlic, crushed

2 tablespoons extra-virginolive oil

1 teaspoon sea salt

1 pinch paprika

DIRECTIONS

Place the chickpeas, tahini, lemon juice, garlic, olive

oil and sea salt in a blender or food processor.

Blend until smooth. Transfer mixture to a serving

bowl and sprinkle with paprika.

Serve with cucumber, red pepper and jicama spears.

SERVES

2

SERVES

4



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ROASTED NUTS

DIRECTIONSServing size can be adjusted based on amount of nuts.

Soak nuts of your choice overnight in water with sea salt and then drain the water.

Toss nuts in cinnamon (or mixed spice) and unsweetened vanilla extract or make themspicy and salty with curry powder and a little sea salt.

Spread onto a baking sheet.

Bake in a very low oven for 8 hours. Let cool and then store in the fridge.

SOUPS

FISH STEW WITH

COCONUT MILK

INGREDIENTS

1kg fish (salmon, scallops andprawns are my favourite)

4 tablespoons palm fruit orcoconut oil, divided

400g tin chopped tomatoes (addfresh if available)

1 green pepper, diced

1 red pepper, diced

1 onion, diced

2 cloves garlic, crushed

1 tin light coconut milk

250ml unsweetened coconutmilk

1 teaspoon sea salt

DIRECTIONS

Cook fish in 2 tablespoons oil for 2 12minutes oneach side on medium heat.

Next, add remaining oil, the vegetables and garlicand fry briefly.

Add remaining ingredients and simmer on low heatfor 30 minutes.

Add additional coconut milk if you would like itthinner.

Add red curry powder or crushed dried chillies totaste if you want a little zing.

SERVES

4


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BRAISED RAINBOW CHARD

INGREDIENTS3 cloves garlic, finely chopped

1 teaspoon olive oil

2 heads rainbow chard, choppedinto 2.5cm pieces

250ml organic chicken stock

DIRECTIONSIn a large pan on medium heat, gently sweat thegarlic in the olive oil.

Stir in the chard. When the leaves have wilted add thechicken stock and cook for 10 minutes or until theliquid has mostly evaporated.

Season with sea salt and pepper if desired.

ROASTED VEGETABLES

INGREDIENTS

200g of 2 or more different veggies, cut into bite-sized chunks or julienned: Brussels sprouts (halved),cauliflower, courgettes, summer squash, asparagus,portobello mushrooms, red bell peppers, aubergine,

onions4560ml coconut oil or Malaysian palm fruit oil

Sea salt to taste

DIRECTIONS

Combine ingredients and spreadout on a roasting tin or two.

Bake at 200C (Gas Mark 6). Stir/turn at 30 minutes and continue

to roast until desired doneness.(Timing depends on size ofchunks.)

PAN-FRIED SPINACH AND GARLIC

INGREDIENTS

2 tablespoons palm fruit oil

3 cloves garlic, very thinly sliced

500g spinach, stems trimmed off,well washed, dried

Good pinch crushed dried chillies

1 teaspoon sea salt

Freshly ground black pepper, to taste

DIRECTIONS

Heat the palm fruit oil over high heat until very hot,almost smoking.

Add the garlic and fry briefly. Then add the spinachand cook, stirring rapidly, for about 12 minutes untilthe spinach turns bright green and wilts slightly.

Remove the spinach from the heat.

Add salt, pepper and crushed dried chillies. Toss wellto combine.

Serve immediately.

SERVES

4

SERVES

OR MORE

2

SERVES

2


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PAN-FRIED GREEN BEANS

WITH MUSHROOMS AND GARLIC

INGREDIENTS

450g fresh green beans

4 cloves garlic, finely chopped

12 tablespoons palm fruit orolive oil

450g sliced mushrooms(any type)

1 teaspoon sea salt12teaspoon freshly groundblack pepper

DIRECTIONS

Lightly steam green beans until al dente.

While green beans are steaming, fry garlic inoil until light golden, add mushrooms and continueto fry.

When mushrooms are tender, add drained greenbeans, salt and pepper and mix together.

PAN-FRIED MUSHROOMS

INGREDIENTS

1 tablespoon olive or palm fruit oil2 cloves garlic, finely chopped

200g mixed wild mushrooms

1 tablespoon dry sherry ororganic chicken stock


DIRECTIONS

Heat oil in large frying pan over medium heat.Add garlic and cook 1 minute.

Add mushrooms and cook 35 minutes, until tender.

Add sherry or chicken stock about halfway through.

Season with salt and black pepper.

ASPARAGUS ALMONDINE

INGREDIENTS

900g fresh, cooked asparagus

2 tablespoons olive oil

25g almonds flakes

1 tablespoon lemon juice1 teaspoon sea salt

DIRECTIONS

Steam asparagus to al dente, then drain.

Add olive oil to small frying pan.

Cook almonds over low heat until golden brown

(about 57 minutes); stir constantly.Remove from heat.

Add lemon juice and salt.

Pour over hot asparagus.

SERVES

2

SERVES

TOPPINGS

4

SERVES

SIDES

2 OR

SERVES

4



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KALE CRISPS

INGREDIENTS

1 head kale washed andthoroughly dried

2 tablespoons extra-virginolive oil

Sea salt for sprinkling

DIRECTIONS

Preheat oven to 140C (Gas Mark 1).

Remove the ribs from the kale and cut into4cm pieces.

Add to a roasting tin and toss with olive oil and salt.

Bake 1020 minutes until crisp, turning leaveshalfway through. Watch closely.

HIGH-FIBRE STARCH SIDE DISHES

SMASHED SWEET POTATOES

INGREDIENTS

2 sweet potatoes2 tablespoons olive orcoconut oil

1 teaspoon cinnamon12teaspoon sea salt

DIRECTIONS

Peel and dice sweet potatoes, fry in oil until very softand then smash.

Add cinnamon and sea salt.

Garnish with cinnamon sticks. For a variation, replacethe cinnamon with 1 teaspoon basil, 1 teaspoonrosemary and12teaspoon freshly ground black pepper.

SPICY INDIAN DAHL

INGREDIENTS



2 bay leaves

200g lentils, rinsed and drained

500ml veggie or chicken stock

1 teaspoon cumin1 teaspoon curry powder12teaspoon turmeric

DIRECTIONS

In a large pot, sweat the garlic in the olive oil

with the bay leaves on medium heat.

Add the lentils and stir to coat with the oil.

Add the stock and spices and bring to the boil.

Reduce to a simmer and allow to cook for

20 minutes, or until the lentils are very soft.

SERVES

4

SERVES

2


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270

JJS FAST BLACK BEANS

INGREDIENTS1 x 425g tin black beans

1 x 115g tin or jar dicedgreen chillies

1 teaspoon Mexican seasoningspice, or to taste

DIRECTIONSCombine all ingredients in saucepan and warmover medium heat, stirring occasionally untilheated through.

TRY THESE VARIATIONS

Side dish:

Add salsa on top before serving.

Dip:

Blitz in food processor. For a colourful dip, layer withguacamole, top with salsa and serve with crudits.

Soup:

Reserve half of the mixture. To the other half,add 120ml chicken stock and pure. Add reservedwhole beans. Top with avocado slices and1 tablespoon salsa.

BAKED SWEET POTATO CRISPS

INGREDIENTS

2 sweet potatoes

1 teaspoon cinnamon

1 teaspoon chilli powder

1 teaspoon turmeric

1 teaspoon sea salt

DIRECTIONS

Heat oven to 190C (Gas Mark 5).

Peel the sweet potatoes and slice them very thinlywith either a potato peeler or mandoline.

Spread the potato slices on two baking sheets lined

with baking parchment.Sprinkle with the cinnamon, chilli powder, turmericand salt.

Bake about 12 minutes, until golden and crisp.

SERVES

4

SERVES

4



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SWEET POTATO CHIPS

INGREDIENTS2 washed, skin-on, medium sweetpotatoes, cut into 1 x 4cm strips

1 12tablespoons coconut or palmfruit oil

1 teaspoon sea salt

1 teaspoon paprika

DIRECTIONSPreheat oven to 200220C (Gas Mark 67). In a bowl,toss the sweet potatoes, oil, sea salt and paprika.

Place chips on an oiled baking sheet. Bake for 2030minutes, depending on consistency desired. Flip/tossthe chips about every 56 minutes to cook evenly.

EASY QUINOA

INGREDIENTS

200g quinoa

350ml veggie or chicken stock

1 teaspoon sea salt (optional)

DIRECTIONS

Put quinoa, stock and salt in 2-litre stockpot andbring to the boil. Cover with a tight-fittinglid and turn the heat down to simmer.

Cook for 15 minutes. Remove quinoa from heat and

allow to sit 5 minutes with the lid on.Fluff quinoa gently with a fork and serve.

OPTIONAL

Toast quinoa by frying over medium heat in1 tablespoon coconut, palm fruit or olive oil for 5 minutes.Then add stock and sea salt and cook as directed.

PROTEIN DISHES

Be sure to serve a side salad or veggie dish with these recipes. If the recipe

doesnt already include a starchy carb, you can add a high-bre starchy

carb side as well. I like to double these recipes so I can enjoy them again

the next day on my salad at lunch.Portion sizes are approximate here, as they will vary based on your

specic protein needs. See page 238 for those guidelines.

SERVES

4


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JJS HERB-RUBBED PORK LOIN ROAST

INGREDIENTS

30g fresh basil

20g fresh rosemary leaves


4 cloves garlic

1 teaspoon sage

1 teaspoon thyme

1 teaspoon sea salt1 teaspoon freshly groundblack pepper

organic pork loin, weighingabout 900g

DIRECTIONS

Preheat oven to 160C (Gas Mark 3).

Combine all ingredients except pork loin in ablender or food processor to create herb blend.

Open pork roast and rub 13herb blend inside.Wrap back up, tie with kitchen string and placein roasting tin.

Rub remaining herb blend on the outside

of the pork.Roast for approximately 35 minutes, until internaltemperature reaches 6570C.

This recipe makes great leftovers!

BASIC CHICKEN PREP

Preparation time: 20 minutes

INGREDIENTS

2 x 120170g chicken breasts

Seasoning to taste (freshlyground black pepper, lemonpepper, sea salt, thyme, oreganoor other poultry seasoning)

1 tablespoon olive, palm fruitor coconut oil

DIRECTIONS

Preheat oven to 180C (Gas Mark 4). Clean and rinsethe chicken breasts. Rub exterior of breast withseasoning of your choice.

Heat a frying pan over medium heat and add theoil. When hot, place chicken breasts in pan just long

enough to turn the outside golden brown, then flipover and move entire pan into the oven to finishcooking, about 812 minutes. (If your pan isnt oven-resistant, preheat a roasting tin and transfer chickenbreasts to it.) Chicken breasts are done when theyare firm to touch and their juice runs clear whenpierced or sliced.

This method can also be used for fish, turkey breastsand steak.

SERVES

OR MORE

4

SERVES

2



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273

LEMON-OREGANO BAKED SOLE

INGREDIENTS2 tablespoons lemon juice



2 teaspoons chopped oregano

1 teaspoon lemon zest

4 x 170g sole fillets

DIRECTIONSPreheat the oven to 180C (Gas Mark 4).

Whisk together the lemon juice, olive oil, garlic,oregano and lemon zest.

Add the fish to a baking dish. Pour in the lemonmixture to coat the fish.

Bake for about 17 minutes, or until cooked through.

TURKEY BOLOGNESE OVER QUINOA PASTA

INGREDIENTS

Sea salt

450g quinoa pasta*

1 tablespoon + 1 teaspoon extra-virgin olive oil

1 small white onion, diced


450g organic turkey mince

400g tin chopped organictomatoes


60ml organic tomato pure

1 teaspoon crushed dried chillies1 teaspoon chopped fresh thyme

1 teaspoon chopped fresh oregano

2 tablespoons chopped fresh basil

Freshly ground black pepperto taste

DIRECTIONS

Fill a large suacepan with water and cover with alid. Heat on high to develop a rolling boil. Seasonthe water with a pinch of good sea salt. When thewater is boiling, add the pasta and cook until al dente,

usually at least 12 minutes. Drain pasta and returnto saucepan. Stir in 1 teaspoon olive oil to keep thepasta from sticking to itself.

While the pasta is cooking heat 1 tablespoon olive oilon medium heat in a large saucepan. Add the onionsand garlic and sweat until translucent. Add the turkeyand brown. Add the remaining ingredients except thebasil and mix well. Bring to a gentle simmer and allowto reduce for about 30 minutes. After reducing, addthe basil. Season lightly with sea salt and pepper totaste. Top the cooked pasta with the sauce and serve.

This sauce works well with almost any kind of mince.

* Spirals work well. Look for quinoa flour as the main or only ingredient.

SERVES

4

SERVES

4


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274

CHILLI-LIME GRILLED CHICKEN SKEWERS

INGREDIENTS60ml lime juice

2 tablespoons extra-virgin olive oil

2 teaspoons chopped coriander

1 teaspoon crushed dried chillies

1 teaspoon orange zest

4 large, organic, free-range,skinless, boneless chicken breasts,

cubed

12 wooden skewers, soaked inwater at least 30 minutes

DIRECTIONSIn a medium bowl, mix together the lime juice, oliveoil, coriander, crushed dried chillies and orange zest.

Add the raw chicken and stir to coat.

Skewer the chicken, like threading a needle.

Preheat the grill to medium. Grill the chicken for 56minutes per side, until cooked through.

CHICKEN CACCIATORE

INGREDIENTS

2 skinless, boneless chickenbreasts, halved

Freshly ground black pepperto taste

1 tablespoon + 1 teaspoonolive oil

155g diced onion

225g sliced mushrooms

1 12teaspoons chopped freshbasil (or dried)

1 teaspoon fresh sage (or dried)

1 bay leaf


120ml balsamic vinegar

60ml tomato pure


DIRECTIONS

Season chicken breasts with black pepper andfry over medium heat in 1 teaspoon olive oil untilgolden brown on both sides.

Remove chicken and set aside.

Reduce the heat and add to pan the remaining oliveoil, onion, mushrooms, basil, sage and bay leaf.

Fry for 57 minutes.

Add chicken stock, balsamic vinegar, tomato pureand garlic, and simmer 57 minutes.

Return chicken to pan and cook for 5 minutes.

Serve over 95g steamed brown rice, quinoaor brown rice pasta.

SERVES

4

SERVES

2



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275

LEMON PICCATA TURKEY BREAST CUTLETS

This is a great variation on the traditional chicken dish and it gives turkeya great flavour boost!

INGREDIENTS

Approximately 450g turkeybreast cutlets

MARINADE INGREDIENTS

300ml white wine

60ml + 1 tablespoon fresh lemonjuice

2 teaspoons sea salt

SAUCE INGREDIENTS


Freshly ground black pepper totaste

1 tablespoon finely chopped

parsley1 tablespoon capers

DIRECTIONS

Flatten the turkey breast cutlets to about 0.5cm

thick. You can use a kitchen mallet or

pounder if you have one. Marinade for 1224

hours in 250ml white wine, 60ml lemon juice

and 1 teaspoon sea salt.Heat the olive oil in a frying pan over medium-high

heat and fry the cutlets for 12 minutes on each side,

until lightly browned and cooked through (timing will

vary with thickness of cutlets). Remove and cover

with foil or lid to keep warm.

Deglaze the pan with the 50ml white wine and

1 tablespoon lemon juice, loosening all the browned

bits stuck to the pan. Bring to the boil. Season with

1 teaspoon salt and pepper and add the parsley

and capers. Add turkey to sauce and serve.

HERB-CRUSTED CHICKEN BREASTS

INGREDIENTS2 cloves garlic

1 tablespoon fresh rosemaryleaves

1 tablespoon fresh basil


1 teaspoon sea salt12teaspoon freshly ground

black pepper

4 skinless chicken breasts

DIRECTIONSAdd garlic, herbs, olive oil, salt and pepperto a food processor and blitz until it becomes a paste.

Place chicken on a dish. Spread with herb paste.Cover with cling film and chill overnight in fridge.

When you are ready to cook, prepare according tothe second paragraph of the Basic Chicken Prepdirections on page 272.

SERVES

2

SERVES

4


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276

SPAGHETTI SQUASH PASTA WITH MEAT SAUCE

Yes, there really is such thing as guilt-free pasta! I promise you wont even miss the noodles,and neither will your thighs.

INGREDIENTS

1 spaghetti squash

1 onion, chopped

1 red bell pepper, chopped


450g ground, lean beef orturkey mince

1 large jar organicmarinara sauce

2 teaspoons Italianseasoning blend

DIRECTIONS

You can bake or boil the spaghetti squash to getit ready to be your pasta:

To bake it:Preheat oven to 190C (Gas Mark 5).Pierce the shell several times with a large fork andplace in baking dish. Cook squash for approximately

1 hour, or until flesh is tender.

To boil it:Cut squash in half and take out the seedswith a large spoon. Heat a saucepan of water bigenough to hold the squash halves. When the wateris boiling, drop the squash in and cook for 1520minutes, depending on its size. When a fork goeseasily into the flesh, the squash is done.

Whether you bake it or boil it,let it cool for

1020 minutes so it will be easier to handlebefore cutting in half (if it isnt already) andremoving the seeds (if you havent already). Pulla fork lengthwise through the flesh to separateit into long strands.

Fry the onion, red pepper and garlic in a little oilover medium heat, then transfer to a dish. In thesame pan brown the meat. Drain off the fat andreturn the vegetables and the meat to the pan. Stirin the marinara sauce and seasoning. Simmer for 30minutes over low heat.

Serve 230g pasta topped with 250g meat sauce.

FOR FUN VARIATIONS

Add chopped sun-dried

tomatoes packed in olive oil

(drained), pan-fried mushrooms,

sliced olives and/or quartered

artichoke hearts.

SERVES

OR MORE

2



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277

TURKEY ROLL-UPS

These make a great starter, snack or office/school lunch. Get creative with these!

INGREDIENTS

120170g turkey slices

1 teaspoon Dijon mustard

Fresh or roasted tomato slices12small avodaco, sliced

Spinach leaves

DIRECTIONS

Lay turkey slice flat. Put a stripe of mustard downthe center. Add a slice of tomato and avocado, topwith a few spinach leaves and roll up.

You can also use roast beef or add just about anyveggie or condiment you can think of. I have usedgoat cheese, chopped nuts, roasted veggies, etc.

PRAWN DIJON

INGREDIENTS

900g peeled, deveined prawnsand/or wild scallops

1 red bell pepper, julienned

120ml olive oil, divided

4 tablespoons finely choppedgarlic

2 tablespoons dry sherry

250ml marinara sauce

250ml Dijon mustard

4 tablespoons finely choppedfresh basil

DIRECTIONS

Marinate the prawns and bell pepper overnightin 60ml olive oil and the chopped garlic. Remove theprawns from the marinade and set aside.

In a large frying pan over medium-high heat, fry thebell pepper and marinade for 23 minutes(add 12 tablespoons more olive oil if needed). Thenadd the prawns. Cook on one side, turn over and fryuntil cooked through. Remove prawnsfrom pan. Note:If you are using scallops and prawns,fry the scallops first because they take slightlylonger to cook, then add the prawns. (I cook thescallops in oil with the red pepper.) Do not overcook.

Deglaze the pan by adding the sherry and scrapingup any bits sticking to the pan. Over medium heat,add the marinara sauce and Dijon mustard and whiskuntil blended and smooth. Add the basil and slowlydrizzle in 60ml olive oil while whisking. Whisk andsimmer until sauce is slightly reduced, thick andsmooth. Add the prawn mixture.

Serve as a starter or over pan-fried spinach, brownrice or multi-grain angel-hair pasta as a main dish.These get gobbled up quickly!

SERVES

1

SERVES

STARTERS

8

SERVES

MEALS

4 OR


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278

DIJON-ROSEMARY CRUSTED RACK OF LAMB

INGREDIENTS

2 tablespoons Dijon mustard

2 tablespoons dried rosemary,crushed in a pestle and mortar



Rack of lamb, weighing 450g


DIRECTIONS

Combine mustard, rosemary, garlic, salt and pepperto form a paste. Smear on rack of lamb to cover.Marinate, covered loosely in foil or cling film for 424hours in fridge to let the flavours marry.

Before cooking allow meat to return to roomtemperature. Preheat oven to 240C (Gas Mark 9).Oil a large roasting tin and set the rack of lamb in it.Roast, uncovered, for 4 minutes then reduce the heatto 180C (Gas Mark 4). Roast for 15 minutes, or until ameat thermometer inserted into the meat registers80C.

BISTRO SALMON

INGREDIENTS

180ml lemon juice

1 tablespoon Dijon mustard


115g sun-dried tomatoes

115g pitted kalamata olives

1 tablespoon capers

1 teaspoon sea salt

12teaspoon freshly ground black pepper4 x 170225g salmon fillets

DIRECTIONS

In a medium-sized bowl, whisktogether lemon juice and Dijonmustard, then add olive oil. Stir intomatoes, olives, capers, salt andpepper.

Arrange salmon fillets in a bakingdish and pour sauce over top.Bake at 200C (Gas Mark 6) for

810 minutes.

SERVES

OR MORE

2

SERVES

4



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279

JJS SOUTHWESTERN TURKEY BURGERS

INGREDIENTS75g finely chopped red bellpepper

75g finely chopped onion

75g diced green chillies

1 tablespoon olive oil

1 teaspoon oregano

Sea salt and freshly ground

black pepper to taste

450g lean turkey mince

DIRECTIONSFry peppers, onions and green chillies in oliveoil over medium heat. Add oregano, sea salt andblack pepper. Remove from heat and leave to coolslightly. Place the turkey mince into a large bowl andstir in the pepper mixture. Combine thoroughly withyour hands then form into 4 patties. Fry in olive oilover medium heat, turning gently to avoid breakingapart.

DESSERTS

COCONUT ICE CREAM*

INGREDIENTS

60g unsweetened, shreddedcoconut

720ml tinned, full-fatcoconut milk (notlight)**

75g xylitol

1 teaspoon almond extract

DIRECTIONS

Unsweetened coconut is very dry, so a few hours beforeyou prepare the ice cream, reconstitute it with just alittle bit of the coconut milk to soften.

When the coconut is ready, whisk the remaining coconutmilk with the xylitol and almond extract. Add to your ice

cream maker and follow the manufacturers directions.When done, stir in the shredded coconut. Your ice creamwill be very soft at this point. Put in a covered containerand into your freezer to temper/harden if you can standit, but it is sooo good right from the ice cream maker!

* This treat is really high in calories, so dont overdo it. A 66g serving counts as 2 servings of fat.** If you use light coconut milk, your ice cream will be softer and will harden in the freezer more like ice milk, not as creamy

smooth.

SERVES

4


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280

RASPBERRY SAUCE ON FRUIT MEDLEY

INGREDIENTS150g frozen organic raspberries,thawed

1 tablespoon light coconut milk

12 teaspoons xylitol

600g chopped fruit in season (e.g.,nectarines, peaches, melons)

4 teaspoons unsweetened,

shredded coconut

DIRECTIONSBlend raspberries, coconut milk and xylitol untilsmooth. Divide the chopped fruit between 4 parfaitglasses and top with 2 tablespoons of raspberrysauce and 1 teaspoon unsweetened, shreddedcoconut each.

OPTIONS

Top with shaved plain chocolate, toasted flaked

almonds or pecan nuts.

VIRGIN DIET PIE CRUST

INGREDIENTS

150g ground almonds

1 teaspoon xylitol (add more

if sweeter crust is desired)14teaspoon sea salt (optional)

3 tablespoons coconut oil12teaspoon vanilla extract

DIRECTIONS

Preheat oven to 180C (Gas Mark 4). Combine the dryingredients in a bowl. Add coconut oil and vanilla andstir until thoroughly blended. Press into a 22cm piedish and bake for 1012 minutes, or until crust beginsto lightly brown. Cool completely before filling.

BAKED APPLES

INGREDIENTS2 washed, large bakingapples (e.g., Bramley, GoldenDelicious)

25g xylitol

30g chopped pecan nuts

1 teaspoon cinnamon

1 tablespoon ghee

180ml boiling water

DIRECTIONSPreheat oven to 190C (Gas Mark 5). Remove apple coresto 1cm of the bottom of the apples using an applecorer or paring knife. Use a spoon to dig out theseeds. Make the holes about 22.5cm wide.

In a small bowl, combine the xylitol, pecans andcinnamon. Place apples in a 20cm square baking tin.Stuff each apple with the mixture. Top with a dot of ghee.

Add boiling water to the baking tin. Bake for 3040

minutes, or until tender but not mushy. Removefrom the oven and baste the apples several timeswith the juices from the baking tin.

SERVES

4

SERVES

2



34/34


WARM PB & J*

INGREDIENTS150g frozen berries (any type)and/or dark cherries

1 tablespoon coconut milk12teaspoon cinnamon

12 tablespoons treenut butter

DIRECTIONSWarm berries/cherries and coconut milk overmedium heat until fruit is warm. Add cinnamon.Swirl in nut butter.

This dessert is totally decadent.

* Thats peanut butter and jam.

NUTTY BARS

Serving size is a 2.5 x 5cm rectangle.

INGREDIENTS

250g nut butter, roomtemperature or slightly warmed

2 scoops vanilla veganprotein powder

2 teaspoons cinnamon

200g mixed raw nuts(walnuts, pecans, almonds)

30g unsweetened,shredded coconut

DIRECTIONS

Combine nut butter, vanilla vegan protein powderand cinnamon, and stir until thoroughly mixed.Add nuts and coconut and put into baking tin.Cover and refrigerate.

HEALTHY NUTELLA

INGREDIENTS

1 tablespoon water

2 tablespoons chocolate

vegan protein powder

1 tablespoon nut butter

DIRECTIONS

Stir water into chocolate vegan protein powderuntil it looks like chocolate sauce.

Mix in nut butter.

Enjoy on apple slices.

SERVES

1

SERVES

1

diet recipe - sampler selection

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