ultimate busy mum€¦ · • 2 organic eggs for the green layer • salt to taste • 1 organic...

KELLY RENNIE

Ultimate Busy Mum

w w w . b u s y m u m f i t n e s s . c o m

kellyrenniebusymum busymumfitness

Recipe Book 2

Table of ContentsBreakfast ................................................................... 5

Coconut, Mango with Quinoa ................................................................................................ 6Rainbow Colored Egg Muffins ................................................................................................ 7Poached Egg with Organic Hash ............................................................................................ 8Gluten Free Banana Bread ................................................................................................... 09Banana Milkshake ................................................................................................................. 10Sweet Potato Patties ............................................................................................................. 11

Lunch .......................................................................... 12Chicken Nuggets .................................................................................................................... 13Hot Dogs Wrapped in Bacon ................................................................................................ 14Chicken Popcorn .................................................................................................................... 15Vegetable Slice ....................................................................................................................... 16Burger without the Bun ........................................................................................................ 17

Dinner ........................................................................ 18Spaghetti Squash Goulash ................................................................................................... 19Pecan Pork Chops with Honey ............................................................................................. 20Casserole Pizza ...................................................................................................................... 21Turkey Meatballs ................................................................................................................... 22Shepherd’s Pie with a Cauliflower Top ................................................................................ 23Shepherd’s Pie ...................................................................................................................24-25Thai Fried Rice ........................................................................................................................ 26Curried Sausages ................................................................................................................... 27Chicken Fajitas Wrapped in Lettuce .................................................................................... 28Chicken and Vegetables Hot Pot .......................................................................................... 29Moroccan Beef Stew .............................................................................................................. 30Chicken Nuggets with no Gluten .......................................................................................... 31Lemon Chicken with Thyme.................................................................................................. 32Rosemary Fried Chicken ....................................................................................................... 33Salmon Patties ....................................................................................................................... 34Chili Chiken Salad .................................................................................................................. 35

Snacks ........................................................................ 36Apple Chips ............................................................................................................................ 37Organic Cheese and Fruit Kababs ....................................................................................... 38Sweet Potato Crunches ......................................................................................................... 39Banana spiced Bread with Apple Sauce ............................................................................. 40Protein Bars for Kids ............................................................................................................. 41Nut Butter and Apple Slices .................................................................................................. 42Courgette Baked Chips .......................................................................................................... 43

Breakfast ................................................................... 44Barley with Avocado Bowl .................................................................................................... 45Greens with a Whole Grain Scrambled Egg ........................................................................ 46Spinach, Herb and Goats Cheese Frittata ........................................................................... 47Fruit Yogurt Smoothie ........................................................................................................... 48The Prenatal Smoothie with Power ..................................................................................... 49

Lunch .......................................................................... 50Chickpea Salad ...................................................................................................................... 51Chickpea Pitas with Tahini Dressing ................................................................................... 52Spinach and Chicken Salad .................................................................................................. 53Chickpea Soup from Morocco .............................................................................................. 54Barley Salad with Lamb Steaks ............................................................................................ 55Curried Squash & Lentil Coconut Soup (Lentil &Coconut Soup) ...................................... 56Carrot & Coriander Soup ...................................................................................................... 57

Dinner ........................................................................ 58Salmon Fillets with Pesto Dressing ...................................................................................... 59Cabbage-Wrapped Salmon Recipe ...................................................................................... 60Lamb Moussaka .................................................................................................................... 61Steak and Asparagus salad .................................................................................................. 62Turkey Stir Fry with Black Bean Sauce ................................................................................ 63Chicken Fillets with Peach BBQ Sauce ................................................................................. 64Broccoli and Chicken Stir Fry ............................................................................................... 65Broccoli Egg Bake .................................................................................................................. 66Lentil and Haddock Pilaf ...................................................................................................... 67

Tomato and Chilli Fish .......................................................................................................... 68Grilled Salmon with Fine Bean Salad ...........................................................................69 - 70

Desserts ..................................................................... 71Raspberry Daiquiri ................................................................................................................ 72Chocolate Avocado Mousse .................................................................................................. 73Fruit Salad grilled with Banana Ice Cream ......................................................................... 74Fruit Salad .............................................................................................................................. 75Rice Pudding .......................................................................................................................... 76

For More .................................................................... 77

Breakfast

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Coconut, Mango with QuinoaSERVES: 2 PERSONS

+ Ingredients

• 1 banana, sliced thin• 6tbs coconut chips,

unsweetened• ½ cup dry quinoa, rinsed• 1 cup mango, diced• Salt to taste• 1 – 15oz can coconut milk

+ Instructions

1. Stir together the coconut milk, quinoa and the banana in a pan.

2. Place the pan on the stove and heat until it boils, place a lid on and turn down the heat, simmering for 15-20 minutes, stir now and again.

3. While this is cooking place the chips into a frying pan and cook until golden.

4. When ready put the quinoa in the serving bowls, and now add the coconut chips with the mango on top.


Rainbow Colored Egg MuffinsSERVES: 12 PERSONS

+ Ingredients

For the yellow layer

• ¼ cup coconut milk• Salt to taste• 2 organic eggs

For the green layer

• Salt to taste• 1 organic egg• ½ cup pea purée mixed

with 3tbs of coconut milk

For the orange layer

• 1tbs coconut milk• 1 organic egg• Salt to taste• ½ cup squash, purée

+ Instructions

1. Pre-heat the stove to 350°F and prepare a muffin tray with cups or grease the tray well.

2. Blend together the 3 different colors, keeping them separate.

3. Pour in the yellow mix first until the cup is ¾ full, cook this for 10 minutes

4. Next put in the green mix to the cups and cook for 10 minutes.

5. Now add the orange mix cooking for a further 25 minutes.

6. Take out and rest before dishing up.

7. These may be kept in the fridge for 1 week.


Poached Egg with Organic HashSERVES: 4 PERSONS

+ Ingredients

• 2 tbsp organic butter• Ground black pepper, to

taste• 2 russet potatoes, peeled

and diced• 4 poached eggs, hot• Salt, to taste• 1lb organic ground beef or

turkey• 1 diced red bell pepper• 1 small yellow onion, diced• ½ bunch parsley, chopped

for garnish

+ Instructions

1. Add the diced potatoes to a frying pan and cover with salted water boil for 3 minutes until soft.

2. Once done take out and add to a dish, dry the frying pan.

3. Now put in the butter and heat.

4. Fry the meat, stirring until it colors, this will take around 5 minutes, break up the meat as you fry.

5. Next drop in the potatoes with the peppers onion and seasoning.

6. Stir and cook for 15 minutes, mixing well.

7. Lastly add the parsley, and plate up with the egg on top.


Gluten Free Banana BreadSERVES: 6 PERSONS

+ Ingredients

• 1 organic egg• ½ tsp cinnamon• 3 ripe bananas• 1 tsp baking soda• 4tbs butter• ¾ cup of your desired

natural sweetener• 1 ½ cups all-purpose flour,

gluten free• Salt to taste

+ Instructions

1. Heat the stove to 325°F and spray grease a loaf tin, 9” × 5”.

2. Using a bowl, cream the bananas with the egg, sugar and butter.

3. In a second bowl blend the baking soda, flour, cinnamon and salt together.

4. Now stir in the banana mix and blend together until well mixed.

5. Add the mix to the tin and cook for 1 hour.

6. Check the center with a knife before removing.

7. Cool and serve.

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Banana MilkshakeSERVES: 1 PERSON

+ Ingredients

• ½ cup coconut milk• Pinch nutmeg• 1 small banana, frozen• Pinch cinnamon

+ Instructions

1. Add all the ingredients to a blender and pulse until it becomes smooth and creamy.

2. Add to the serving glass and dish up, cold.

3. To enrich the shake even more put in 1tbs of chia seeds, this will give it more nutrients.

4. Also coconut milk or water can be used in place of the nut milk.


Sweet Potato PattiesSERVES: 1-2 PERSONS

+ Ingredients

• 1 egg• 2 tbsp of frozen veg mix

(diced option) 1⁄2 onion grated

• 1 cup of grated sweet potato

• Pinch of salt and pepper

+ Instructions

1. Whisk egg, frozen veg, sweet potato, salt, and pepper together in a medium bowl.

2. Lightly coat a non-stick pan or small skillet with coconut oil and heat over a medium heat for 1 min.

3. Tablespoon the mixture into pan and cook until 4 minutes each side.

4. Serve with fried eggs or salad.


Chicken NuggetsSERVES: 4 PERSONS

+ Ingredients

• 2 eggs• 1 tsp dried parsley• 1/3rd tsp dried garlic• 1/8th tsp dried basil• 1/3rd tsp dill weed• ½ cup coconut milk• 2 cups almond flour• 1/3rd tsp onion powder• 2 ½ cups chicken breast,

boneless• 1/8th tsp black pepper

+ Instructions

1. Pre-heat the oven to 375°F and prepare a baking tray with parchment paper.

2. Now blend together in a bowl the powdered spices and herbs.

3. Beat in the egg and milk to the mix.

4. Dice the chicken into bite size pieces and add to a Ziploc bag or sealable container.

5. Next put in the seasoned mix and shake well, making sure the chicken is well coated.

6. Finely add in the flour and shake again.

7. Once coated lay out the chicken on the baking tray.

8. Cook for 15-20 minutes until cooked through and crispy golden.


Hot Dogs Wrapped in BaconSERVES: 4 PERSONS

+ Ingredients

• 8 organic hot dogs• 2 tsp ground black pepper• ½ cup barbecue sauce• 8 rashers of bacon• 1 tsp salt

+ Instructions

1. Add the sauce to a bowl and place the hot dogs in the sauce.

2. Lay out the bacon slices on a work surface and dust with the seasoning.

3. Now take each hot dog and wrap them in the bacon, this can be held together with a cocktail stick or toothpick.

4. Smear over the rest of the sauce and place on the grill or use a griddle pan, cooking until the bacon becomes nice and crispy.

5. Dish up.


Chicken PopcornSERVES: 6 PERSONS

+ Ingredients

• 1 small carrot• ½ tsp onion powder• ¾ cup unsweetened

shredded coconut• 1lb fee range chicken mince• Seasoning to taste• ½ cup almond meal• ½ tsp paprika• 1 ½ tsp powdered garlic• 1 tsp dried oregano• Spray grease

+ Instructions

1. Heat the stove to 375°F.

2. Stir together, using a bowl the carrot, onion powder, seasoning, paprika, garlic powder, minced chicken and oregano.

3. Wash your hands and mold the mix into golf ball size, place on the side.

4. Blend together in a separate bowl the meal and the coconut.

5. Take the meat balls and pass them through the coconut mix and lay out on the baking tray.

6. Cook for 10 minutes, move around halfway, then check the chicken is cooked all the way through before taking out.

7. Dish up with a sauce of your choice and potato chips.


Vegetable SliceSERVES: 4-6 PERSONS

+ Ingredients

• 2 medium carrots, grated• 4 garlic cloves, crushed• 7 large free range eggs,

whisked• 1 small red bell pepper,

diced• 1tbs olive oil• 2 cups baby kale, shredded

fine• ½ cup fresh herbs, mixed• 1 large zucchini, grated• Seasoning to taste• 1tbs olive oil• 5tbs coconut flour

+ Instructions


2. Take a bowl and blend together the garlic, oil, eggs and vegetables.

3. Next stir in the seasoning with the flour and mix well.

4. Add the mix to a greased loaf tin or oven proof dish and cook for 40-45 minutes.

5. Check that it is cooked before removing from the oven.

6. Take out and rest for a few minutes, then slice.

7. Can be served cold if desired.


Burger without the BunSERVES: 4 PERSONS

+ Ingredients

• 1 free range egg• Seasoning to taste• 1 cup lettuce, torn• 1lb ground beef or lamb• 1 large beetroot, sliced• 1 large avocado, sliced• 1 large sweet potato, sliced• 1 garlic clove, minced• 1 large tomato, sliced• Oil for frying• 2 sprigs fresh parsley,

chopped fine

+ Instructions

1. Heat the stove to 375°F and heat a roasting dish.

2. Sprinkle oil over the tray and lay out the potatoes, cook for 30 minutes, flipping over half way.

3. While these are cooking blend together the rosemary, garlic, seasoning, mincemeat and eggs, mold into burger shape, this should make 6 in total.

4. Add oil to skillet and heat, once hot cook for 3-4 minutes on either side until golden.

5. To make place the potato at the base, followed by the beetroot, lettuce, tomato and avocado.

6. You can use a cocktail stick through the center to dish up, your choice.

Dinner


Spaghetti Squash Goulash

+ Ingredients:

• 3 lbs. of ground beed• 2 onions, diced• 3 cups of stock or water• 1 can of tomato sauce• 1 can of diced tomatoes• 4 cloves of garlic, minced• 3 bay leaves• 2 TB Italian Seasoning • 3 TB of Coconut Aminos

(soy sauce) • 1 TB of Seasoned Salt• 1 ts salt• 1 ts pepper• 1 ts garlic powder• 1 large or 2 small Spaghetti

Squash*

+ Instructions

1. In a large Dutch oven or pot, saute the ground meat over medium-high heat until cooked through.

2. Add the onions to the pot and saute them until tender; about 5 minutes

3. Add 3 cups of stock (or water), tomato sauce, tomatoes, garlic Italian seasoning, bay leaves, Coconut Aminos, salt, pepper, seasoned salt, and garlic powder. Stir well and then cover the pot and cook for 20 minutes of medium-low heat.

4. Turn the heat to a simmer and cook for another 15 minutes

5. Remove pot from heat and cool for 15-30 minutes.

6. Either stir in the cooked Spaghetti Squash or just place the mixture on top of the squash on a plate.


Pecan Pork Chops with HoneySERVES: 2 PERSONS

+ Ingredients

• ½lb pork chops, boneless• 1tbs coconut oil• ¼ cup cornstarch• Seasoning to taste• ¼ cup honey• ¼ cup pecan nuts

+ Instructions

1. Blend together the seasoning and cornstarch in a bowl.

2. Dust the chops with the mix on both sides.

3. Using another bowl, mix the pecans with the honey, if needed heat the honey a little in the micro wave and put on the side.

4. Now add the oil to a frying pan and color the pork on either side until golden.

5. Next add the honey mix in and cook with a lid on for 8 minutes.

6. Once the pork is cooked through, dish up with the sauce over the top.


Casserole PizzaSERVES: 6 PERSONS

+ Ingredients

• 1 cup ground sausage, cooked

• 4 tsp cloves of garlic, minced

• 1 tsp dried thyme• ¾ cup ground beef• 2 cups marinara sauce• 1 ¼ cups onion, diced• 4 cups cooked squash,

spaghetti• 2 eggs, beaten• 1 tsp sea salt• 1 ½ tsp dried basil• 1 tsp dried oregano

+ Instructions

1. Pre-heat the oven to 400°F.

2. Mix together all the ingredients in a large bowl, the best method is to use your clean hands.

3. Split the mix into 8×8” tin foil baking trays.

4. Place in the oven and cook for 30 minutes.

5. Dish up when done.


Turkey MeatballsSERVES: 4 PERSONS

+ Ingredients

• 1 egg• 1 packet ground turkey• ¼ tsp pepper• ¼ cup gluten free flour• Garlic powder to taste• 2tbs egg yolk• Cumin powder to taste• ¼ tsp salt• Onion powder to taste• Turmeric to taste

+ Instructions


2. Blend together all the ingredients well.

3. Using you clean hands roll into 1 inch balls, it is better to wet your hands first.

4. Once done add to a casserole dish, cover and cook for 30 minutes in the oven.

5. Take off the cover and cook for a further 10 minutes to color.

6. Strain off any excess liquid and serve.


Shepherd’s Pie with a Cauliflower TopSERVES: 6-8 PERSONS

+ Ingredients

For the topping

• 2tbs coconut cream milk • 1 head cauliflower• 2tbs butter

For the filling

• 1 large onion, diced• 2 cloves garlic, diced• 6oz peas, fresh or frozen• 2lb ground beef, or you

can use chicken or turkey if desired

• 2 stems celery, diced• 1tbs organic butter• 2 ½tbs ground almond• 2 carrots, diced• ¾ tsp chili or chipotle

+ Instructions


2. To make the topping, cook the cauliflower using 2 ½ cups of water until tender, once done keep the water.

3. Now cream the cauliflower or you can use a blender and add the milk with the butter.

4. Season and put to one side.

5. Next, add the organic butter to a frying pan and heat, when hot fry the onions for 3 minutes.

6. Add in the garlic, carrot and celery and cook for a further 10 minutes.

7. Stir in the beef, keep mixing and cook another 5minutes.

8. Thicken the sauce with the ground almond mixed with 2 cups of the cauliflower water, add to the filling and cook for 2 minutes to thicken.

9. Put the filling in your oven proof dish and even out.

10. Next smear over the topping to the edges, and cook for 30 minutes.

11. Dish up.


Shepherd’s PieSERVES: 4-6 PERSONS

PREPARATION TIME: 15 MINUTES

COOKING TIME: 65 TO 85 MINUTES

+ Ingredients

• 450g lean minced lamb• 2 medium onions, finely

chopped • 3 sticks of celery, finely

chopped• 4 medium carrots, peeled

and finely chopped • 1 small leek, washed and

finely chopped• 1 heaped tablespoon of

chestnut or soy flour • 1 tbsp picked thyme• 1 tbsp tomato purée

(concentrate)• 2 tbsp home-made

Worcestershire sauce (see below) optional 500 ml good quality lamb, beef or chicken stock

• 3 tbsp olive oil• sea salt• black pepper, freshly

ground• 1 medium celeriac, peeled

and diced • 4 medium parsnips, peeled

and diced • 50g butter

+ Instructions

1. Preheat oven to 180°C.

2. Heat 1 tbsp olive oil in a large pan and add the minced lamb. Cook until it is completely coloured.

3. Remove from the pan and drain in a colander to remove excess lamb fat. Place in a bowl and put to one side.

4. In the same pan, add the remaining olive oil and sweat the onions gently until softened. Add the celery, carrots, and leek, and sweat for a further 5 minutes without colouring.

5. Return the drained lamb to the pan and stir-in the chestnut/soy flour, tomato puree and thyme. Mix well. Add the Worcestershire sauce, if using, stock and salt & pepper to season. Bring to the boil, reduce the heat, and allow to gently simmer for 45 mins to 1 hour.

6. Meanwhile, Place the diced celeriac and parsnips in a saucepan and pour over just enough soy milk to cover them. Add the butter and cover everything with a piece


of baking parchment. Gently heat until simmering and leave to slowly cook for approx 20-25 minutes, or until the celeriac is tender and much of the soy milk has been absorbed (the parsnips will cook a little faster than the celeriac). Remove from the heat

7. Mash as you would with potatoes until all of the ingredients are thoroughly mixed together. Season with salt and pepper. The resulting mash won’t be as smooth as a potato mash, it will have a little more texture, which is nice in the finished dish.

8. Transfer the lamb mixture into an oven-proof dish and top with the mash. Place in the preheated oven for approx. 30 mins., or until the mash has taken a little colour.

9. Serve with pickled red cabbage.


Thai Fried RiceSERVES: 2-3 PERSONS

+ Ingredients

• 1 clove garlic, diced• 2tbs spicy Thai chili sauce• 2tbs organic butter, divided• 1 egg, whisked lightly• ½ cup onion, diced• 2 cups Thai jasmine rice,

cooked• 1tbs fish sauce• ½ cup of mixed vegetables,

bell peppers, snow peas and carrots all cut into strips

• ¼lb of your choice of meat, chicken, pork or beef, diced

• Please note that you can use ¼lb of shrimps instead of meat

+ Instructions

1. Add 1tbs of butter to a wok or frying pan.

2. Once hot put in the garlic with the onion and cook for 1 minute.

3. Next drop the meat in with the vegetables and cook for a further 3 minutes stirring.

4. Once the meat is cooked add the sauces and the rice mix together well cooking another 3 minutes.

5. Now move the rice mix over to the sides leaving a whole in the center.

6. Add in the remaining oil to the center and put in the egg stir and scramble the egg, then mix all together.

7. Dish up and enjoy.


Curried SausagesSERVES: 2 PERSONS

+ Ingredients

• 2 cloves garlic, diced• 3 carrots, cut into large

slices• 4 gluten free, organic

sausages• 1 onion, sliced thin• 1 cup frozen peas• 1 ½ cups pureed pumpkin• 1 ½ tsp curry powder• Seasoning to taste• 2 cups stock

+ Instructions

1. Grill or fry the sausages and put to one side.

2. Make the pumpkin purée and also put to one side.

3. Now fry the garlic with the onions until soft, then mix in the curry powder.

4. Once well mixed put in the stock and carrots, when it boils turn down the heat and simmer for 20 minutes.

5. Blend in the purée and peas and cook further until the peas are ready.

6. Meanwhile slice the sausage into mouth size bites and add to the sauce.

7. Dish up with cauliflower, broccoli or even green beans.


Chicken Nuggets with no GlutenSERVES: 2-3 PERSONS

+ Ingredients

• 1 tsp paprika• 4tbs sesame seeds• 2 tsp garlic powder• Butter for frying• 1lb minced chicken, free

range• 1 tsp dried oregano• ½ tsp onion powder

+ Instructions

1. Add the entire ingredients to a bowl and mix together well.

2. Mold the mix into nuggets, this can be done by hand, using a little water to prevent it sticking to yourself.

3. Pass the nuggets through the sesame seeds, until coated.

4. Next heat a skillet with butter and once hot fry the nuggets on both sides for 3-4 minutes.

5. Once cooked through and golden, dish up.


Chicken Fajitas Wrapped in LettuceSERVES: 2 PERSONS

+ Ingredients

• 300 grams chicken breasts cut in thin strips

• 3 bell peppers• 3 onions, sliced• 1 tbsp each oregano,

chili powder, cumin and coriander

• 6 chopped garlic cloves• Juice of 3 lemons• 4 tbsp coconut oil• 1 Lettuce

+ Instructions

1. Combine the chicken, bell peppers, onions, spices, garlic and lemon juice in a bowl and mix well.

2. When ready to cook, heat a large pan over a medium heat and cook the whole preparation with the coconut oil until the chicken is cooked through and the onion and bell peppers are soft

3. Place the hot chicken preparation in a large bowl and let the people prepare their own fajitas on top of lettuce leaves with their favorite toppings.


Chicken and Vegetable Hot PotSERVES: 2 PERSONS

+ Ingredients

• 1 onion, sliced• 1 cups mushrooms, sliced• 450g boneless chicken

breast, diced• 1 can diced tomatoes• 3 cups peeled butternut

squash, cut into cubes• 4 cloves garlic, minced• 2 bay leaves • 1 tbsp coconut oil• Pinch of salt and pepper

+ Instructions

1. Heat a large pot over a medium heat and cook the chicken pieces with the onions and mushrooms in some coconut oil.

2. Stir occasionally and cook until the chicken is slightly browned and the onions are translucent, (about 8 minutes).

3. Place this chicken and vegetable mixture in your crock pot with the tomatoes, butternut squash cubes, garlic and bay leaves. Season to taste with sea salt and freshly ground black pepper.

4. Set the temperature to Low and cook for about 3–4 hours.


Moroccan Beef StewSERVES: 2-3 PERSONS

+ Ingredients

• 3 tbsp coconut oil, divided • 550g beef tenderloin, cut

into 1 inch cubes • 1 onion, chopped • 1 carrot, chopped • ½ red pepper • 2 garlic cloves, chopped • 1 tbsp paprika • 2 tsp ground cumin • 1 ½ tsp ground cinnamon • 2 cups beef stock • ½ cup halved pitted olives

(mixed) • ½ cup golden raisins • ½ cup chopped fresh

coriander • 1 tsp lemon zest

+ Instructions

1. Heat 2 tablespoons coconut oil in heavy large saucepan over medium- high heat.

2. Add salt and pepper to beef. Working in batches, add beef to pan and brown on all sides,

3. about 3 minutes per batch. Transfer to plate.

4. Add remaining 1 tablespoon oil, onion, carrot, and garlic to pan. Cook until vegetables are soft, stirring frequently, about 10 minutes. Add spices; stir 1 minute.

5. Add broth, olives, raisins, and corinader; bring to boil. Simmer until juices thicken, about 5 minutes.

6. Add beef and any accumulated juices and lemon zest to pan. Stir to warm through and serve.


Lemon Chicken with ThymeSERVES: 4 PERSONS

+ Ingredients

• 4 chicken breasts• Juice of 2 lemons• Zest of one lemon• 2 cloves garlic, minced• 1 Tbsp fresh thyme• Salt & Pepper

+ Instructions

1. Preheat oven to 180 degrees

2. Mix together lemon juice, lemon zest, garlic, thyme, pepper & salts

3. Place chicken breasts in a dish and pour mixture over top of them to cover

4. Bake for about 40 minutes, dependent of size. Just check to be sure


Rosemary Fried ChickenSERVES: 2 PERSONS

+ Ingredients

• 4 chicken breasts - strips• 1 egg• 1 cups ground almond (or

¾ cup ground almond and 2 tbsp flaxmeal)

• 1 tbsp chopped rosemary • 2 tsp salt • 2 tbsp coconut oil

+ Instructions

1. Mix the ground almond, rosemary and salt together in one bowl. In a separate bowl crack the egg and mix.

2. Dip chicken into egg, then almond mix, let it sit for 5 minutes to firm up.

3. Place the coconut oil, in the fry pan on a medium heat.

4. Add the chicken to the pan and flip after 2-5 minutes, depending on the thickness of your chicken.

5. Repeat until all chicken has been cooked.

6. Prick with a skewer until juices run clear.


Salmon PattiesSERVES: 2 PERSONS

+ Ingredients

• 2 (6-ounce) cans of wild salmon

• 4 eggs• 1 TB of mustard• 1 cup of almond flour4

cloves of garlic, minced• 1 onion, finely diced• 1/2 ts pepper• 1/2 ts salt (optional)1 ts dill• 2-4 TB of coconut oil/or

butter/or lard

+ Instructions

1. Preheat a cast iron skillet over medium heat with your fat/oil of choice.

2. In a bowl, whisk your eggs, then add the onions, garlic, almond flour, salmon, pepper, salt, dill, and mustard.

3. Shape into 8 patties. Fry them on both sides; about 3-4 minutes per side.

4. Transfer to a plate.

5. If you would like, you can pop them in the oven for an additional 10 minutes (450 degrees F) while you make the cream sauce.

6. This will make sure the middle is cooked through


Chilli Chicken SaladSERVES: 2 PERSONS

+ Ingredients

• 400g fresh chicken fillet• 8 cups spinach leaves• 4 medium size mushroom

sliced 1 capsicum thinly sliced

• 4 small carrot grated

+ Dressing

• 1 finely grated zucchini• 1/2 tsp. chili flakes (or as

much as desired)• 2 lime juiced• 1⁄2 garlic clove grated/

crushed or 1 tsp. of organic garlic paste

+ Instructions

1. Mix chili flakes, lime juice, grated lime peel, grated zucchini, garlic & natural sweetener in a cup for the dressing.

2. Grill chicken under low heat until white.

3. Place chicken on plate on top of spinach, carrot, capsicum & mushrooms

4. Pour dressing over top

Snacks


Apple ChipsSERVES: 2 PERSONS

+ Ingredients

• 1 apple per person• Cinnamon for dusting• Ginger for dusting• Nutmeg for dusting

+ Instructions


2. Line a cookie tray with parchment paper.

3. Cut the apple into thin slices and lay them out on the tray.

4. Dust with the spices if desired.

5. Cook in the oven for 60 minutes, then flip them over and cook for a further 60 minutes.

6. Take out and let them cool down before eating or serving them.


Organic Cheese and Fruit KababsSERVES: 4-6 PERSONS

+ Ingredients

• 1lb Mixed fruit and berries that your children like.

• 1lb Raw milk cheese, organic – Or other fruit

+ Instructions

1. Take the cheese and cut out different shapes using a cookie cutter.

2. Slice the fruit into thick pieces.

3. Place on wooden skewers alternating as you go to make a pattern.

4. If your kids are very young, it is good to cut off the points of the skewers.

5. Place in the fridge to cool and chill.

6. Can be served with whole grain crackers if desired.


Sweet Potato CrunchesSERVES: 2 PERSONS

+ Ingredients

• 1tbs coconut oil• 1 sweet potato

+ Instructions

1. Remove the skin from the potato and slice into thin strips.


3. Place the fries in a bowl a sprinkle the oil over the top and mix.

4. Next lay them out onto a baking tray, place in the oven and cook for 30minutes, mixing around every 10 minutes, this is to help them crisp.

5. Cool and serve.

6. If you use coconut oil it will make them sweeter to taste.


Banana spiced Bread with Apple SauceSERVES: 8-10 PERSONS

+ Ingredients

• 2 eggs, organic• 2 large bananas• ½ tsp baking soda• 1 cup applesauce, un

sweetened• 2tbs arrowroot powder• ½ cup honey• 1tbs cinnamon• 1 ½ tsp baking powder• 2 cups brown rice flour• ¼ tsp nutmeg• 2 tsp vanilla extract

+ Instructions


2. Spray grease a loaf tin and put on the side.

3. Using a bowl cream the bananas with the eggs, vanilla, honey and apple sauce.

4. Once it becomes creamy add the baking soda and powder over the top.

5. Now mix in with the rest of the ingredients.

6. Add to the baking tin and cook for 40 minutes.

7. Take out and rest.

8. Take out of the tin and slice when cool.


Protein Bars for KidsSERVES: 15 PERSONS

+ Ingredients

• ½ cup almond butter• ½ cup raw almonds• 2 shakes of cinnamon• ½ cup maple syrup• 1 ½ cups puffed rice• 1 tsp vanilla

+ Instructions

1. Place the nuts into a blender and pulse until they become coarse powder.

2. Now heat the butter and syrup together.

3. Take off the heat and stir in the cinnamon with the vanilla, mix well.

4. Pour into a bowl and stir in the nuts, then put in the puffed rice and mix.

5. Transfer into a square dish about 8×8, then compress down using greased hands.

6. Place in the freezer for 30 minutes.

7. Take out and slice into your desired shapes.


Nut Butter and Apple SlicesSERVES: 1 PERSON

+ Ingredients

• 1 jar 100% nut butter• 1 apple, cored and sliced• Pinch of ground cinnamon

+ Instructions

1. Once the apples are sliced lay them out on a work top.

2. Now smear over the nut butter and dust with cinnamon.

3. Dish up, it’s that simple.

4. For a variation add some seeds coconut or nuts on top.


Courgette Baked ChipsSERVES: 2 PERSONS

+ Ingredients

• 2 Courgettes• 2 tbsp coconut oil• Pinch of Salt

+ Instructions

1. Preheat the oven to 200°C/400°F/ gas mark 6.

2. Peel the courgettes into strips.Dish up, it’s that simple.

3. Rub the coconut oil into the strips and sprinkle with salt.

4. Bake for 15 minutes until brown.

5. Serve warm or cold.

Breast Feeding Friendly Recipes

Breakfast


Barley with Avocado BowlSERVES: 2 PERSONS

+ Ingredients

• 1 small avocado, ripe, destoned and sliced

• Seasoning to taste• ¼ cup sliced almonds,

toasted• ¼ tsp kosher salt• Lemon yogurt sauce, the

recipe is below• For the sauce• 1 tsp grated lemon zest• 1tbs fresh chives, chopped• ½ cup plain yogurt• Pinch of salt• 1 tsp lemon juice

+ Instructions

1. Blend together the almonds, barley and salt.

2. Place into the 2 serving bowls and lay the avocado on top.

3. Ladle over the lemon sauce and finish with seasoning.

4. To make the sauce beat the 5 ingredients together in a bowl and chill before using.


Greens with a Whole Grain Scrambled EggSERVES: 2 PERSONS

+ Ingredients

• 1 scallion, both parts chopped fine

• 4 large eggs• 1tbs fresh chives, chopped• 2 cloves garlic, minced• 1tbs coconut milk• 1 heaped cup of kale, Swiss

chard or spinach• Seasoning to taste• 2tbs organic butter• ½ cup cooked whole grains,

can be millet, barley, wheat berries or farro

• Crusty bread or toasted muffins, for serving

• Flaky sea salt to garnish

+ Instructions

1. Beat the eggs, seasoning and milk together, then put to one side.

2. Add 1tbs butter to a frying pan and heat, once hot put in the garlic with the scallions and fry for 2-3 minutes.

3. Next drop the grains and greens in with the rest of the oil, cook until greens have softened up and the grains are warm, this will take around 4 minutes.

4. Turn down the heat and stir in the egg mix, blend everything together and cook until the eggs have scrambled.

5. Take off the heat and mix in the chives, and correct the seasoning.

6. Finish with the flaky salt and crusty bread.


Spinach, Herb and Goats Cheese FrittataSERVES: 4 PERSONS

+ Ingredients

• 1tbs olive oil• 3 cups baby spinach leaves• 5 large eggs• ½ bunch of chives• 5 large egg whites• ½ cup flat leaf parsley• 2oz soft pasteurized goat

cheese• 1 med leek• ¼ tsp of salt • ¼ tsp black pepper

+ Instructions

1. To start heat the broiler.

2. Now mix both the eggs and whites together in 2tbs water, using a bowl, mix well.

3. Trim the leek and use the white part, slice from top to bottom and wash well.

4. Now chop the leek finely, and do the same with the spinach, chives leaving 8 on the side, and parsley.

5. Add oil to heat in an ovenproof frying pan.

6. Once hot drop in the leeks and fry for 3-4 minutes, followed by the seasoning, parsley, chives and spinach, cook for a further 1 minute.

7. Ladle in the egg mix and fry until the outer rim has cooked, do this on a low heat, this will take about 12 minutes.

8. Evenly dust the top with the cheese and rest of the chives, place under the broiler and cook for 2-3 minutes so the egg sets in the center and it becomes golden all over.

9. Take out and slice into 4, dish up.


Fruit Yogurt SmoothieSERVES: 2 PERSONS

+ Ingredients

• 1/3rd cup walnuts• 1 frozen banana• 1 cup baby spinach• 1tbs honey• ½ cup Greek plain yogurt• ½ cup frozen strawberries• 1 cup apple juice

+ Instructions

1. Put into a blender the strawberries, walnuts and spinach pulse for 30 seconds.

2. Now add in the banana, apple juice, honey and yogurt, pulse again until creamy and smooth.

3. Add the smoothie to 2 glasses and enjoy.


The Prenatal Smoothie with PowerSERVES: 1 PERSON

+ Ingredients

• 3-4 pitted dates• 2 treads of saffron• ½ cup almonds, skinless• 1 cup fresh water• Pinch of cardamom• ½ ground flax

+ Instructions

1. If the almonds have skins, drop into boiling water for 5 minutes to remove them.

2. Now add the nuts with the water to a blender and pulse until almost smooth.

3. Next add the rest of the ingredients and pulse until it becomes creamy and smooth.


Chickpea SaladSERVES: 4 PERSONS

+ Ingredients

For the dressing

• 1tbs water• ½ tsp oregano• 2tbs olive oil• 1 clove garlic, minced• 2tbs lemon juice• ½ tsp dried mint• ½ tsp Dijon mustard

For the salad

• 1 cup cherry tomatoes• 1 cucumber, diced• 2 large whole wheat pita

bread, sliced into wedges• 12 large lettuce leaves,

butter lettuce is good• 20 Kalamata olives, stone

less• 1 – 15oz can chickpeas,

washed and drained• ½ red onion, diced• 1 red bell pepper, diced

+ Instructions

1. Add all the ingredients together for the dressing in a bowl and whisk, then place on the side.

2. Spray grease a frying pan and heat, once hot toast the pita bread in the pan on both sides.

3. Take out and put into a large bowl, mixing with the rest of the ingredients and dressing.

4. Divide and serve, while the bread is hot.


Chickpea Pitas with Tahini DressingSERVES: 4 PERSONS

+ Ingredients

• ½ English cucumber, diced• 1/3rd cup black olives,

chopped• 1 – 14oz can chickpeas,

washed and drained• ½ cup cilantro, chopped• ¼ cup raisins• 2 cloves garlic, minced• 1 small bell pepper, diced• 3tbs extra virgin olive oil• ¼ tsp cayenne• 4 – 6inch pita bread, whole

grain• 1 lemon, juiced• 2 plum tomatoes, deseeded

and diced• ¼ tsp salt• ½ cup red onion, diced• 4oz feta cheese, cubed• 2tbs tahini• ½ tsp cumin• 1tbs water

+ Instructions

1. Mix together the bell pepper, tomato, cilantro, chickpeas, olives, cheese, onion and raisins in a large bowl

2. In a blender add the cumin, seasoning, oil, lemon juice, cayenne, water, tahini and garlic, pulse until creamy and smooth.

3. Add to the salad and mix in stirring.

4. Dish up mixture in the stuffed pita bread


Spinach and Chicken SaladSERVES: 4 PERSONS

+ Ingredients

For the dressing

• 2 ½tbs balsamic vinegar• 4tbs frozen apple juice

concentrate, thawed• 2tbs Dijon mustard

For the salad

• 1 tsp dried thyme• 12 cups spinach leaves,

ripped• 12 pecans, toasted and

chopped• 2 ½ tsp olive oil, divided• 2tbs pasteurized goat

cheese, crumbled

Seasoning to taste

• 4 – 4oz chicken breast, skin off and diced

• ½ cup golden raisins• 2 pears, ripe and sliced thin

+ Instructions

1. Add the apple juice, mustard and vinegar together in a bowl and whisk, put to one side.

2. Now heat a frying pan with 1 tsp oil and fry the chicken with the thyme for 5 minutes.

3. Turn down the heat and slowly blend in the dressing.

4. Next add the rest of the oil and season, take off the heat place a lid on and leave for 1 minute.

5. Place the spinach on the serving platters and lay the pears on top.

6. Next add the chicken and finish with the cheese, raisins and pecans sprinkled on top.


Chickpea Soup from MoroccoSERVES: 4 PERSONS

+ Ingredients

• 2 sticks celery, chopped• 1tbs olive oil• 15oz can plum tomatoes,

chopped• ½ lemon, zest and juice• 1 med onion, diced• 15oz can chickpeas, washed

and drained• 2 tsp ground cumin• 4oz broad beans, frozen• 2 ¾ cups vegetable stock,

hot• Coriander for serving

+ Instructions

1. Add the oil to a large pan and heat, once hot fry the celery with the onion for 7 minutes, stirring.

2. Next put in the cumin and cook for a further 1 minute, then add tomatoes, stock and chickpeas, season and turn the heat up to boil, then lower and simmer for 6 minutes.

3. Now drop in the beans, and lemon juice, cook until everything is hot and correct the seasoning.

4. Dish up and finish with the zest over the top and herbs, accompanied by flatbread.


Barley Salad with Lamb SteaksSERVES: 2 PERSONS

+ Ingredients

• 2 leg lamb steaks, lean• 2 cloves garlic, chopped• 1 small red onion, diced• 2tbs olive oil• ½ cup pearl barley• 1 lemon zested and juiced• Pinch dried chili flakes• 1 cup broad beans, fresh or

frozen, skins off• 1 small bunch mint• ½ cup frozen peas

+ Instructions

1. Use a small bowl and blend together the chili, seasoning, garlic, half of the mint and 1tbs oil, smear over both sides of the steaks.

2. Add the barley to salted boiling water, cook for around 20 minutes until soft, add in the peas and the beans for the last 2 minutes of cooking time.

3. Take off and drain, and place in a large dish.

4. Mix in the lemon zest and juice, onion, oil, seasoning and the rest of the mint.

5. Mix together.

6. Now use a skillet or griddle pan, when it becomes really hot. Cook the lamb for 4 minutes either side if you require pink, longer for med to well, it’s your choice.

7. Split the salad between the 2 platters and add the lamb, sprinkle over the juices from the pan.

8. Enjoy.


Curried Squash & Lentil Coconut Soup (Lentil &Coconut Soup)SERVES: 6 PREPARATION

TIME: 25 MINUTES

+ Ingredients:

• 1 tbsp of coconut oil• 1 butternut squash, peeled,

deseeded and diced• 200g carrots, diced• 1 tbsp curry powder

containing turmeric• 100g red lentils• 1 can coconut milk (full fat)• 700ml organic vegetable

stock

+ Instructions

1. Heat the oil in a large saucepan, add the squash and carrots, sizzle for 1 min, then stir in the curry powder and cook for 1 min more. Tip in the lentils, the vegetable stock and coconut milk and give everything a good stir. Bring to the boil, then turn the heat down and simmer for 15-18 mins until everything is tender.

2. Using a hand blender or in a food processor, blitz until as smooth as you like. Season and serve scattered with roughly chopped coriander on the top.


Carrot & Coriander SoupSERVES: 6 PREPARATION

TIME: 25 MINUTES

+ Ingredients:

• 1 tbsp of coconut oil• 4 large carrots, peeled and

roughly chopped• 1 large onion, finely

chopped• 1 garlic cloves, crushed• Large bag fresh coriander,

roughly chopped• Freshly ground black

pepper• 900ml organic vegetable

stock

+ Instructions

1. Heat the oil in a large saucepan over medium heat. Sauté the carrots and onion for a few minutes until the onion has softened. Pour the vegetable stock and add the coriander. Bring to the boil and cook until the carrots are tender, about 10 minutes

2. Remove from heat and allow cooling slightly, pureeing the soup until smooth, using a hand blender or good processor. Reheat when necessary.

Dinner


Salmon Fillets with Pesto DressingSERVES: 4 PERSONS

+ Ingredients

• 2 cloves garlic, chopped• 4 – 6oz salmon fillets• 1tsp salt• 1oz pine nuts• 1oz grated parmesan

cheese• 2oz flat leaf parsley, no

stems• ½ cup extra virgin olive oil• For serving, mixed salad

and toasted ciabatta

+ Instructions

1. To make the pesto add the parsley, nuts, salt and garlic and pulse to a purée.

2. Next add the parmesan pulse briefly, then add the oil, pulse again, if it is too thick add some more oil, pulse until creamy and put on one side.

3. Heat the broiler and place the salmon under for 12-15 minutes, this will depend on the size of the salmon.

4. When ready place on the platters and spoon over the sauce, dish up with the salad and bread.


Cabbage-Wrapped Salmon Recipe

+ Ingredients

• 4, 150gm salmon steaks, skinless

• 6 cabbage leaves, sliced in half with the central vein removed

• 1 onion, chopped• 2 peppers, diced• Coconut oil• Sea salt and freshly ground

black pepper

+ Instructions

1. Preheat your oven to 180 C

2. Blanch the cabbage leaves for 2 minutes in a large pot of boiling water. Cool in cold water and pat dry.

3. Season the salmon with sea salt and black pepper to taste.

4. Wrap each salmon steak with 3 cabbage leaf halves.

5. Melt some coconut oil in an ovenproof skillet and cook the bell pepper and onion for about 4 minutes.

6. Place the wrapped salmon on top of the pepper and onion mixture, and place in the oven to bake for 10 to 12 minutes.


Lamb MoussakaSERVES: 4 PERSONS

+ Ingredients

• 2 cloves garlic, crushed• 1 – 15oz can chopped

tomatoes• 2tbs fresh parsley, chopped• 1 med egg• 1 med onion, diced• 1tbs fresh rosemary,

chopped• 1 med eggplant, sliced• 12oz lean ground lamb• 14oz potatoes, scrubbed• ¾ cup chestnut

mushrooms, sliced• 5floz meat or vegetable

stock• 5oz Greek yogurt, 0% fat• Black pepper to taste• Dash of Worcestershire

sauce

+ Instructions


2. Cook the potatoes for 10 minutes only, take off and slice when cool, leave on the side.

3. Take a large frying pan or you can use a large pot, place on the stove and fry the garlic with the onion and add in the lamb cook for 6 minutes to color, stir to break up any lumps.

4. Remove any excess grease, then add in the tomatoes, herbs, mushrooms and Worcestershire sauce.

5. Heat until it begins to boil, Put lamb in and simmer it down (like a lasagne mince) until you get the right consistency. Often takes like 45-60 minutes to simmer down properlyLadle half of the met into the oven proof dish and lay over the sliced eggplant.

6. Next add the rest of the meat and now lay over the potatoes slightly overlapping each other.

7. Whisk the yogurt, egg and add some seasoning and smear on top of the potatoes.

8. Place in the oven and cook for 45 minutes.

9. Once it becomes golden all over take out and dish up.

10. Serve with your favorite vegetables.


Steak and Asparagus saladSERVES: 4 PERSONS

+ Ingredients

• 12 cups mixed spring greens

• 2 cloves garlic• 3tbs garlic oil• 1lb flank steak• Seasoning to taste• 2tbs fresh lemon juice• 1tbs soy sauce• 4 large eggs• 8 tsp parmesan cheese,

grated• 1lb asparagus, ends

trimmed off• 4 slices wholegrain bread,

toasted and cut into croutons

+ Instructions

1. Either heat your grill or the broiler.

2. In a bowl beat together the lemon juice, some seasoning and the garlic oil, put to one side.

3. Next add the mixed greens to a larger bowl, now place on a frying pan with water around half way up, let it boil and put in the asparagus, cook for about 5-7 minutes until soft but crunchy, take out and leave on the side.

4. Keep the pan with the water hot and poach the eggs, baste with the water to cook the tops.

5. Smear the garlic oil mix over the steak on either side.

6. Cook for 4 minutes on each side, once done take off and lay on a board to cool.

7. Now slice the asparagus, cutting it in 1 inch lengths, place in the bowl with the greens and add the croutons, mix with some of the dressing.

8. Split the salad into 4 small bowls for serving and place an egg in each.

9. Slice the steak and display surrounding the egg.

10. Finish with a sprinkle of the juice from the meat, dressing and parmesan cheese.

11. Enjoy.


Turkey Stir Fry with Black Bean SauceSERVES: 4 PERSONS

+ Ingredients

• 1tbs rice wine• 2 tsp sesame oil• ½ red bell pepper, cut into

strips• 1tbs honey• 2tbs black bean garlic sauce• 1lb ground turkey or you

can use beef• ½ red onion, sliced into

strips• 1 large handful green

beans, cut 1-inch long• Steamed rice to serve and a

hot or chili sauce

+ Instructions

1. Blend together the honey, bean sauce, sesame oil and rice wine in a bowl, put to one side.

2. Add the veg oil to a wok or large pan and heat.

3. Fry the peppers, beans and onions for 2-3 minutes.

4. Now add the meat and stir together frying for a further 5 minutes.

5. Next put in the sauce and cook for 1-2 minutes.

6. Dish up with rice and a nice hot sauce if you desire.


Chicken Fillets with Peach BBQ SauceSERVES: 6 PERSONS

+ Ingredients

• 2 shallots, diced• 1 tsp paprika• 3 med peaches• ½ tsp all spice• 2tbs tomato paste• 2 tsp organic butter• 2 cloves garlic, minced• 1 ½lb chicken tenders• ½ tsp black pepper• 1tbs Worcestershire sauce• ½ tsp salt• 2tbs cider vinegar

+ Instructions

1. Cut the peaches in two take out the stone and dice roughly.

2. In a blender add the peaches, vinegar, paprika, tomato paste, garlic, shallots, seasoning, paprika, Worcestershire, all spice and ¼ cup of water, pulse until creamy and smooth.

3. Place the sauce into 2 separate bowls.

4. Heat the grill.

5. Smear oil over the chicken and season, cook for 3 minutes then turn over and rub half of the sauce on them, keep cooking until they are thoroughly done, no pink inside.

6. Take off and smear the unused sauce over the meat and enjoy.


Broccoli and Chicken Stir FrySERVES: 4 PERSONS

+ Ingredients

• 1tbs honey• 2 scallions, white and green

slice separately• 4 tsp soy sauce• 1 carrot, cut into thin strips• 1 red bell pepper, sliced

into thin strips• 1lb chicken breast, skin and

boneless, cut into strips• 1tbs rice wine vinegar• 1 head broccoli, broken into

florets• 2 cloves garlic, chopped• 1-inch fresh ginger,

chopped• Sesame oil for serving• 4 tsp organic butter, divded• Steamed rice for serving

+ Instructions

1. Blend together the rice wine, soy and honey.

2. Add 2 tsp of organic butter to a wok or large pan and heat.

3. Once hot put in half each of the scallion whites, garlic and add the chicken.

4. Fry while stirring until golden now blend in the soy mix, pouring half over the meat.

5. Cook stirring for 2-3 minutes then put to one side.

6. Next add the rest of the ingredients to the wok with the 2tsp of oil, heat through stirring for roughly 1 minute, now add 1/3rd cup of water and cook with a lid on for 5 minutes.

7. Take off the lid, put in the rest of the sauce, stir and put back the chicken including ant juices.

8. Sprinkle over some soy and sesame oil and dish up with rice.


Broccoli Egg Bake

+ Ingredients

• 8 eggs• 1/2 large onion, diced• 2 medium zucchini, diced• 1 medium head of broccoli,

chopped 1 tsp salt• 1/2 tsp freshly ground black

pepper 1 tbsp fresh parsley, chopped

+ Instructions

1. Preheat the oven to 180C.

2. In a small bowl, whisk the eggs, salt and pepper.

3. Stir in the chopped vegetables.

4. Grease a ramekin with coconut oil spray.

5. Pour egg mixture into the dish and bake for 25-30 minutes or until the eggs are set.

6. Remove from heat and let sit for 5 minutes before serving.

7. Top with chopped parsley to serve.


Lentil and Haddock PilafSERVES: 4 PERSONS

+ Ingredients

• 2tbs olive oil• 3 red onions, sliced fine• 1 ¼ cups easy cook basmati

rice• 5oz smoked haddock fillet• ½lb pack ready cooked

lentils• 1 bunch flat leaf parsley,

chopped• ½lb non smoked haddock

fillet• 1 lemon, zested• 5 tsp flaked almonds,

toasted

+ Instructions

1. Put the rice in a pot with water and cook for 20 minutes, then remove and drain.

2. While the rice is cooking, add the onions to a hot skillet and fry for 7 minutes.

3. Now poach the fish in shallow water for 4-5 minutes, take out and flake it.

4. Divide the onions in two and put half on a platter.

5. Mix in the rice with the other half of the onions in the pan, add the lentils and gently mix in the fish flakes, parsley and lemon zest, heat until hot through.

6. Dish up with a sprinkle of onions you kept, almonds and lemon wedges.


Tomato and Chilli Fish

+ Ingredients

• 1 tbsp coconut oil• 1 onion diced• 1⁄4 tsp chilli flakes• 4 x 180g firm white fish

fillets• Sea salt and cracked black

pepper• 3 ripe tomatoes, cut into

thin wedges • 2 tsps lemon zest• 2tbsps chopped flat-leaf

parsley

+ Instructions

1. Heat a frying pan over medium-high heat.

2. Add the coconut oil, onion and chilli and cook for 3 mins.

3. Sprinkle the fish with salt and pepper and add to the pan.

4. Cook for 4-5 mins each side or until just cooked through.

5. Set aside and keep warm.

6. Increase the heat to high, add the tomatoes and lemon rind to the pan and cook for 3 mins or until just soft.

7. Stir through the parsley.

8. Place the fish on serving plates and top with the tomato sauce.


Grilled Salmon with Fine Bean SaladSERVES: 2

PREPARATION TIME: 15 MINUTES

COOKING TIME: 20 MINUTES

+ Ingredients

• 2 salmon fillets (approx. 150g each)

• 25g coconut oil• juice of 1⁄2 lemon• sea salt• freshly ground black

pepper• 100g fine beans, trimmed• 2 large eggs• 2 tsp small capers• 10g coconut oil• 1 beef tomato, diced• 1 tbsp fresh dill, chopped

sea salt• freshly ground black

pepper

+ Instructions

1. Preheat grill to high.

2. Place salmon fillets on a baking tray. Melt 25g coconut oil and brush over the fillets, then place under the grill. Lower the shelf to leave a good distance between the heat elements/gas and the salmon - it will be cooked on one side only, without turning (this will give a nice crisp layer to the salmon).

3. Meanwhile, drop the beans into boiling water, leave for two minutes, remove and plunge into cold water to stop the cooking process.

4. Retain the pan of boiling water. Drain the beans and place them in a bowl.


5. Add a splash of cold water to the pan of hot water and carefully drop in the eggs (reducing the temperature of the water will help prevent the shells from cracking). Bring back to the boil and simmer for 4 minutes. Remove the eggs and cool them in cold water.

6. Heat 10g coconut oil in a frying pan until just melted, then remove from the heat.

7. Add the beans, capers and tomato to the pan and toss them together to coat them in the oil. Add the dill and a little salt and pepper.

8. Remove the cooked salmon from under the grill. Immediately squeeze over the lemon juice, season with salt and pepper, and serve on top of the beans. Garnish with the peeled and halved eggs.

Desserts


Raspberry DaiquiriSERVES: 4 PERSONS

+ Ingredients

• 2tbs fresh lime juice• 1 cup frozen raspberry

sorbet• 4oz sparkling apple cider• 2 cups white grape juice

with calcium and added vitamin C

• 10 ice cubes• 1 sprig fresh mint, for

garnish• 2tbs fresh or frozen berries,

for garnish

+ Instructions

1. Place all the ingredients in a blender, apart from the cider.

2. Pulse until creamy and smooth.

3. Add the mix into the glasses for serving, leaving ½ inch from the top.

4. Float the cider on top with the fruit and mint.


Chocolate Avocado MousseSERVES: 6 PERSONS

+ Ingredients

• 1 large ripe banana• 1 tsp vanilla extract• 2 large avocados, flesh

removed• ½ tsp cinnamon• 1/3rd cup unsweetened

cocoa powder• 1/8th tsp chili powder, or

cayenne• ¼ cup coconut milk• Pinch sea salt• 1 tsp grated orange zest• ¼ cup maple syrup

+ Instructions

1. Add everything to a blender and pulse until it becomes smooth.

2. Add the mousse to the serving bowls or glasses and dish up.

3. Finish with fresh strawberry and mint if you have around, your choice.


Fruit Salad grilled with Banana Ice CreamSERVES: 6 PERSONS

+ Ingredients

• 4 plums, halved and stones removed

• ½ cup dark chocolate chunks

• 2 mangoes, peeled and sliced

• 1/3rd cup coconut flakes, dried

• 3 nectarines, halved and stone removed

• ½ cup unsalted pistachios, chopped

• 2 tsp vanilla extract• 4 med bananas, frozen and

chopped• 2 tsp organic butter• 1 lime, juiced

+ Instructions

1. Heat the grill, and grease lightly the fruit.

2. Cook with the sliced edges down, once they become soft and half grill marks on them, remove and chop, once cool.

3. Mix the fruit using a bowl with the lime juice, and mix in the chocolate pieces, coconut flakes and nuts.

4. Next make the ice cream by adding the bananas, vanilla extract and milk to the blender.

5. Pulse until smooth and dish up straight away, or freeze the ice cream first.

6. Add the fruit to the serving bowls and sit the ice cream on top.

7. Enjoy.


Fruit SaladSERVES: 4 PERSONS

+ Ingredients

• 1 pear, ripe and cored• 1 pink grapefruit, skin and

pith removed• 2tbs strawberry jam• 1 banana, peeled• 1 cup fresh raspberries• 1 pineapple, ripe, peeled

and cored

+ Instructions

1. Slice all the fruit into bite sizes and place in a bowl.

2. Add the jam and blend together well.

3. Place in the fridge to chill, 1 hour or more is good if you have time.

4. Take out the fridge and add to the serving bowls.


Rice PuddingSERVES: 2 PERSONS

+ Ingredients

• 1 egg, whisked lightly• ¾ cup white rice, steamed• 1 cinnamon stick• 2pts coconut cream milk,

thin with water• 1 cup coconut sugar• Ground cinnamon• Fresh fruit of your choice,

diced• ½ tsp vanilla extract

+ Instructions

1. Heat the milk in a thick bottomed pan, add in the rice with the sugar and cinnamon stick.

2. Let it come to the boil and then turn down the heat to simmer.

3. Stir now and again and cook for 30 minutes, then remove the cinnamon stick.

4. Beat the egg in and cook for a further 5 minutes on low.

5. Stir in the vanilla, salt and extra sugar if you desire.

6. Take off and allow to cool, now place in the fridge.

7. Dish up cold with a dusting of cinnamon and diced fruit.


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