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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.