Protein - Amazon S3 · Of all herbal teas, licorice tea is arguably one of the most beneficial yet under-appreciated herbal teas. Licorice tea can help the liver to rid the body of

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Medical DisclaimerThe recipes within these pages are for information purposes only and in no way supersede any prior advice given by a medical practitioner, registered dietician or nutritionist. Should you cook and consume these recipes, you are choosing to do so of your own free will, without coercion and in the full knowledge that the recipes have not been personally designed for you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever that you should speak to a qualified medical practitioner for advice.

Further, if you choose to cook and consume these recipes and feel that you are experiencing any adverse effects, then you should cease using these recipes immediately and consult your doctor.

© Copyright 2015 Prepped and Packed

All rights reserved.No part of this book may be reproduced,stored in a retrieval system or transmittedin any form or means whatsoever withoutthe prior consent and written permissionof the author.

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ContentsIntroduction

Drinks

Chocolate mint shake 1

Nutty banana smoothie 2

Cherry, chocolate & chia smoothie 3

Coffee chia smoothie 4

Cinnamon spice smoothie 5

Creamy blueberry protein smoothie 6

Cherry almond probiotic smoothie 7

Orange, nectarine, spinach vanilla smoothie 8

Pineapple perker smoothie 9

Strawberries & cream 10

Snacks & Treats

Sticky chocolate protein bites 11

Berry protein whip 12

Grab & go protein snack 13

Chocolate mint cheesecake 14

Raspberry & white chocolate mousse 16

Strawberry protein balls 17

Berry protein fruit pudding 18

Coconut & lime baked cheesecake 19

Dark and white choc brownies 21

Berry icecream 23

Breakfast

Avocado baked eggs 24

Crunchy protein quinoa 25

Baked eggs & bacon on toast 26

Low carb quiche 27

Bacon asparagus bites 28

Spinach protein breakfast in a glass 29

Breakfast burrito 30

Summer fruit pancakes 31

Prune & sweet potato pancakes 32

Blueberry crunch 33

Summer fruit porridge 34

Strawberry, quinoa & kiwi protein pudding 35

Lunch & dinner

Beef, blackberry & kale salad 36

Lamb curry 37

Protein bites 39

O-mega salad 40

Egg drop soup 41

Chili beef wraps 42

Turkey coconut burgers 43

Meat cakes with spicy salsa 44

Protein stir fry 46

Chicken meatballs 47

Sesame chicken 48

Mediterranean baked salmon & squash mash 49

Egg & ham salad 50

Mackerel salad 51

Quick, easy, tasty soup 52

Asian inspired fish salad 53

Low carb chilli cheese burgers 54

Summer-time salmon 56

Tasty Thai burgers 57

Authentic curry 58

Mediterranean chicken 59

Cauliflower cheese pizza 60

Chicken shish kebabs 61

Fragrant spiced chicken 62

Spaghetti courgetti 63

Chinese beef in black bean sauce 64

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Welcome

Protein by Prepped & Packed

All good athletes and health and fitness devotees know that a good

body is built in the kitchen, our products aim to be the solution for

nutritional organization and meal planning.

Founded by personal trainer and body transformation coach Ben Vincent who believes that preparation is the foundation for success, has designed a range of great value compact and durable meal solution products to help you achieve health and fitness goals, whatever they may be.

Understanding the need for regular, protein based meals for maximum gains and performance Prepped and packed offers peace of mind for those looking to stick to their goals and plan for success, our strong and sturdy products are the perfect training partner to keep you on track. It is time to say goodbye to squashed, rotten food in the bottom of your gym bag, Our products have been developed taking all eventualities into account from supplementation, hydration, meal preparation and climate.

Says Ben, “Offering peace of mind for those looking to stick to their goals, our strong and sturdy product is the perfect training partner and for those looking for inspiration to support their fitness programmes. We hope you enjoy this recipe book, we all understand the importance of protein and the many benefits it has.

>>


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Let’s get started...Below are a few hints and tips to help you along the way. I recommend you spare a few minutes to read this before you get cooking.

COOKING WITH FATS AND OILS

For cooking and frying at high temperatures, coconut oil is safe to use, as it remains stable at higher temperatures. In other words, unlike many other oils and fats, it won’t become damaged when heated above a certain temperature. When oils become damaged, they turn rancid, which can be damaging to your body. Coconut oil is high in lauric acid, a fatty acid that is anti-fungal, anti-bacterial and anti-viral.

For salads, use cold pressed extra virgin olive oils, sesame or peanut oils. There are also a variety of fats and oils that should be avoided completely. All hydrogenated and partially hydrogenated oils are bad for you and can contribute to a range of serious health problems such as cancer, heart disease and immune dysfunction.

COCONUT FLOUR

A gluten free alternative to normal flour. This is a versatile ingredient, which can be used in baking and cooking. Also makes great pancakes!

WHERE TO BUY

Coconut Oil. Approx. £9.00 for a 500g pot on Amazon

Coconut Flour. Approx. £6.75 for a 500g bag on Amazon



TEA Green tea has lots of amazing health benefits. It is high in antioxidants and contains about half the amount of caffeine of normal tea. It is widely available in supermarkets, health shops and online.

Tulsi Brahmi (caffeine free) is another healthy alternative with healing properties, as well as also being a rich source of antioxidants.

Of all herbal teas, licorice tea is arguably one of the most beneficial yet under-appreciated herbal teas. Licorice tea can help the liver to rid the body of unwanted toxins, can relieve constipation, is used to treat low blood pressure, helps to lower cholesterol and is an anti-allergenic so is helpful for hay fever and conjunctivitis sufferers.

STORECUPBOARD SAVIOURS There are plenty of simple ways to make your food taste good. Why not keep your cupboards stocked up with a handy supply of spices and rubs, which are generally very cheap to buy, simple to use, and a much healthier alternative to the artificial flavourings, additives and sugars found in many of the processed sauces available.

Consider replacing cheap, processed table salt (which is full of chemicals, and some brands even contain sugar!) with a good quality organic sea salt or Himalayan pink salt. This salt contains many beneficial minerals and can help balance electrolytes, eliminate toxins and support nutrient absorption.

WHERE TO BUY

Tulsi Brahmi Tea. Approx. £1.25 for 25 bags at www.discount-supplements.co.uk

Licorice Tea. Approx. £1.25 for 20 bags in major supermarkets

Himalayan Pink Salt. Approx. £3.00 for a 140g pot on Amazon



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A LITTLE SWEETNESS Sugar gets a lot of bad press these days due to the negative effects it can have on your health. For example, excessive consumption suppresses the immune system and reduces insulin sensitivity.

However, I believe it is important to consider the for and against, and not just react to what we see in the news. If you lead a healthy lifestyle, eat a balanced, varied diet, and enjoy moderate regular exercise, then there really shouldn’t be cause for panic.

Within the huge category that sugar spans, are a range of good and bad food choices. If, for example, you cut out all fruit for the rest of your life (because fruit contains sugar), you might well miss out on some key nutrients. Plus you might feel deprived.

My advice to you is that it is your choice if you consume sugar and/or sugar alternatives. But what is probably more important is to consider that worrying about the matter could be equally bad or even worse for your health. Instead, why not try to look at sugar and sugar alternatives as a ‘treat’ rather than a necessity... something to really savour and enjoy every once in a while (without the guilt!!).

In some of my recipes I have used natural sweeteners such as Stevia. Many research studies have been conducted on the safety of these products and while no definite links have been made to any negative health effects, overall the evidence for and against it is still inconclusive. If you’d prefer to swap the sweeteners in my recipes with something else then feel free to do so. Home made apple sauce, raisins and bananas can add enough sweetness to a variety of baking recipes.

Note: There are several forms of Stevia available - a very light powdery texture, and a more granulated/grainy texture. In all of my recipes, I have used the granulated version. I recommend you use the same, so that the ingredient weight is accurate.

WHERE TO BUY

Stevia. Approx. £5.00 for 40 sachet sticks on Amazon



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FLAXSEED Flaxseed is rich in omega-3 fatty acids and fibre. It is a great ingredient to use in cooking and baking, e.g. spelt bread, cakes, pizzas (yes, healthy ones!!), mixed in with nut butter or humous dips, added to pancake mixes, sprinkled over cereals or salads or added to smoothies.

It’s best to grind the flaxseed up in a coffee grinder first, as it is not absorbed by the body if left whole. If you mix flaxseed with water and leave to stand for 10 minutes, it develops a sticky coating, which makes it a great egg substitute in baking (as do chia seeds). Always store your flaxseed in the fridge in an airtight container.

WHERE TO BUY

Flaxseed. Approx. £5.20 for a 425g bag in major supermarkets

WHITE OR WHOLEGRAIN RICE? Generally speaking, wholegrain, unprocessed carbohydrates tend to be better handled than processed carbohydrates such as white rice, pasta, bread and cereals.

Wholegrain rice is probably a healthier option than white rice, nevertheless it should still be consumed in moderation, especially if you are trying to lose fat.

In most cases, where rice appears in this book, I haven’t specified white or wholegrain rice. Please decide for yourself which is the best option for you.




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PER SERVING:

305 Calories34g Carbs31g Protein5g Fat

1 ripe banana2 icecubes200ml unsweetened almond milk (or milk of your choice)1 tbsp organic cocoa powdera drop of peppermint extract35g chocolate flavoured whey or rice protein powder

SERVES 1

Put all of the ingredients into a blender and blend until smooth. Add more water if necessary to achieve the desired consistency.

Chocolate mint shake

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PER SERVING:


1 ripe banana400ml unsweetened almond milk (or milk of your choice)35g vanilla flavoured whey or rice protein powder1 tbsp ground almonds1 tbsp nut butter (of your choice)

SERVES 2


Nutty banana smoothie




100g frozen cherries8g ground almonds1/2 tsp organic cocoa powder1 tsp chocolate or vanilla extract20g chocolate flavoured whey or rice protein powder4g chia seeds60ml unsweetened almond milk50g low fat quark3 icecubes

SERVES 1

PER SERVING:



Cherry, chocolate & chia smoothie




50ml unsweetened almond milk1 small ripe banana20ml strong black coffee (use decaf if preferred)1 tsps chia seeds35g vanilla flavoured whey or rice protein powder1/2 tsp ground almonds1 icecube

SERVES 1

Put everything into a blender and pulse until smooth. Add more almond milk if necessary, until you have the desired consistency.

Coffee chia smoothie

PER SERVING:





150ml unsweetened almond milk or cold fresh water 25g cinnamon or vanilla flavoured whey or rice protein powder30g organic oats (use gluten free oats if preferred)75g frozen mixed berries1 tsp ground cinnamonsmall handful of fresh spinach leaves

SERVES 1

PER SERVING:


Put everything into a blender and pulse until smooth. Add more water/almond milk if necessary, until you have the desired consistency.

Cinnamon spice smoothie




100g low fat plain yoghurt50g fresh or frozen blueberries20g vanilla flavoured whey or rice protein powder2 icecubes200ml unsweetened almond milk

SERVES 1

PER SERVING:


Put everything into a blender and pulse until smooth. Add more almond milk if necessary, until you have the desired consistency – this one tastes great extra thick!

Creamy blueberry protein smoothie




PER SERVING:


80g frozen pitted dark cherries150ml coconut water (or use cold wa-ter)75ml full fat milk (or use dairy free milk of choice)10g ground almonds

SERVES 1

Put all of the ingredients into a blender.Pulse until smooth. Add some cold water if required, until you reach the desired consistency.

Consume immediately.

Cherry almond smoothie




PER SERVING:


100ml cold waterhandful of fresh spinach leaves30g vanilla whey or rice protein powder1 nectarine, stone removed and cut into chunks1 large navel orange, peeled2 icecubes

SERVES 2

Put all of the ingredients into a blender, water first so the blender doesn’t jam.Pulse until smooth. Add more cold water if required, until you reach the desired consistency.


Orange, nectarine, spinach & vanilla smoothie




150ml unsweetened almond or rice milk100g fresh pineapple (or use tinned in juice, drained)150g plain yoghurt (use dairy free yoghurt if preferred)25g vanilla whey or rice protein powder2 icecubes

SERVES 1

PER SERVING:


Put everything into a blender and pulse until smooth. Add more liquid if required, until you reach the desired con-sistency.


Pineapple perker smoothie




100ml unsweetened almond milk or cold water 100g fresh strawberries150g plain yoghurt (or use dairy free yoghurt if preferred)25g vanilla flavoured whey or rice protein powder20g organic oats (use gluten free oats if preferred)2 icecubes

SERVES 1

Put everything into a blender and pulse until smooth. Add more liquid if required, until you reach the desired consistency.


Strawberries & cream smoothie

PER SERVING:




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10g ground almonds50g chocolate flavoured whey or rice protein powder20g organic raisins, chopped up into small pieces7g organic cocoa powder15g omega sprinkle (flaxseed, linseed, sunflower, sesame seeds)40g buckwheat flakes, pre-soaked overnight in cold water30g crunchy peanut / almond butter (reduced salt and sugar)

SERVES 4

PER SERVING:


Mix the almonds, protein powder, raisins, cocoa powder and omega sprinkle thoroughly in a large bowl.

Drain the buckwheat flakes, pressing gently to remove excess water.

Stir the buckwheat into the dry mixture, then using a fork, mash thoroughly until well combined.

Mash the nut butter into the mixture until well combined.

Shape the mixture into a rectangular block and refrigerate for at least 2 hours. Cut into 4 slices.

Sticky chocolate protein bites



50g blackberies50g raspberries75g fromage frais70g plain yoghurt15g banana or vanilla whey or rice protein powder1/2 tsp xanthan gum (optional)1/2 tsp vanilla extract

SERVES 1

PER SERVING:


Put all of the ingredients in a large bowl.Using an electric hand mixer, blend the ingredients together for 2-3 minutes until thick and creamy. Serve immediately.

Berry protein whip

10



175g cottage cheese1 kiwi, diced10g flaked almonds10g mixed seeds (e.g. flaxseed, sesame seeds, sunflower seeds)

SERVES 1

PER SERVING:


Put the cottage cheese in a bowl and top with the kiwi and almonds.

Grab & go protein snack



For the base:30g crunchy peanut butter or almond butter (reduced salt and sugar)70g organic oats (use gluten free if preferred)35g ground almonds10g acacia honey15g stevia (or sweetener of your choice)10g dark chocolate (minimum 70% cocoa), finely chopped20g organic butter, melted2 tbsps almond milkFor the filling:50g dark chocolate (minimum 70% cocoa)250g low fat cream cheese250g low fat quark4 medium sized free range eggs11/2 tsps peppermint essence50g chocolate mint or chocolate flavoured whey or rice protein1 tbsp organic cocoa powder1 sheet gelatine, dissolved in 30ml boiling water

For the topping:20g dark chocolate (minimum 70% cocoa)20g chopped nuts or flaked almonds

SERVES 8

Chocolate mint cheesecake

RECIPE CONTINUED ON NEXT PAGE >>



PER SERVING


Preheat oven to 160˚C.

Line the base of a 20cm tin with greaseproof paper and lightly grease the sides with a small amount of butter or oil.

In a large bowl, combine all of the base ingredients. Press gently into the base of the tin.

Bake in the oven for 10 minutes, then leave to cool.

Meanwhile to make the filling, put the dark chocolate in a heatproof bowl. Pour several inches of boiling water into a shallow wide based dish. Place over a gentle heat and allow the water to simmer gently.

Place the bowl containing the chocolate into the shallow dish of water. Melt the chocolate slowly, stirring regularly.

Remove from heat.

Pour the chocolate into a large bowl, along with all of the other ‘filling’ ingredients.

Whisk together using an electric hand mixer, until thoroughly combined.

Pour the mixture into the cake tin.

Bake for 35-40 minutes. The centre of the cheesecake should still be quite soft, so that when it sets it does not become dry.

Allow to cool in the tin, then carefully remove from the tin and transfer to a plate.

For the topping: Melt the dark chocolate (using the same method as before) and drizzle over the cheesecake. Sprinkle over the nuts.


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200ml unsweetened almond milk 1 sheet gelatine 20g ground almonds80g low fat quark20g white chocolate (no added sugar) 8g stevia (or use a sweetener of your choice) 30g freeze dried or fresh raspberries 50g vanilla flavoured whey or rice protein powderhandful fresh raspberries to serve (optional)

SERVES 2

PER SERVING:


In a saucepan, heat the almond milk and reduce to a gentle simmer.

Add the gelatine and stir until dissolved.Stir in the almonds and remove from the heat. Keep stirring until mixed in thoroughly (around 1-2 minutes).

Add the quark, chocolate and stevia and whisk until thoroughly combined and there are no lumps in the mixture.

Stir in the raspberries. Whisk in the protein powder and mix well, removing all lumps.

Pour into 2 serving dishes and leave to cool. Refrigerate until set. Serve topped with fresh raspberries.

Raspberry & white chocolate mousse


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40g fresh coconut, grated50g strawberry whey or rice protein powder10g mixed seeds15g organic coconut oil, softened1 tsp ground cinnamon

SERVES 2

PER SERVING:


Place all of the ingredients except the cinnamon into a bowl and using your hands, combine thoroughly into a thick paste. Divide into two, and roll into ball shapes.

Sprinkle the cinnamon onto a plate. Roll the balls on the plate, to get an even coverage of cinnamon.

Consume immediately or refrigerate in an airtight container until ready to serve.

Strawberry protein balls



100g dark sweet cherries250g blackberries75g low fat quark3 egg whites10g stevia (or use sweetener of your choice)1 tsp vanilla extract75g raspberry or vanilla flavoured whey or rice protein powder2g baking soda100g oatbran2 tsps ground cinnamon

SERVES 4

PER SERVING:



In a large bowl, mash up 25g of the cherries and 25g of the blackberries.

Add the quark, egg whites and stevia and mix well.

In a separate bowl combine all of the remaining ingredients, then add to the wet mixture and mix well.

Pour the remaining berries into an ovenproof dish. Top with the mixture and bake for 25-30 minutes until the topping is golden brown and springs back to the touch.

Leave to cool for 15 minutes before serving.

Store in an airtight container and refrigerate for up to 4 days or freeze on the same day.

Berry protein fruit pudding



For the base:25g melted organic coconut oil 3 tsps coconut sugar (or use a sweetener of your choice) 11/2 tsps ground cinnamon25g organic oats (use gluten free if preferred)35g ground almonds8g ground flaxseed8g psyllium husk powder2 tsps lime juice25ml unsweetened almond milk For the filling:180g cream cheese extra light330g low fat quark2 tsps coconut sugar (or use a sweetener of your choice)2 medium sized free range eggs2 egg whites75ml light coconut milk zest of 1 lime, grated finely1 tsp vanilla extract50g vanilla flavoured whey or rice protein powderjuice of 2 limes

PER SERVING:


For the topping: 35g low fat quark35g full fat coconut cream11/2 tsps organic desiccated coconut2 tsps stevia (or use a sweetener of your choice)20ml unsweetened almond milk

SERVES 6

Coconut & lime baked cheesecake





Line the base of a 4x8 inch loaf tin with greaseproof paper. Lightly grease the sides of the tin with a small amount of coconut oil.

In a large bowl, combine all the base ingredients. Press gently into the bottom of the cake tin.

In a large bowl, whisk the cream cheese and quark until smooth. Stir in the coconut sugar.

Mix together the eggs and egg whites and add them a bit at a time to the cream cheese mixture until thoroughly combined.

Add the coconut milk. Stir in the lime zest, vanilla extract, protein powder and lime juice.

Pour the mixture into the cake tin and bake for one hour.

Remove from oven and leave in the tin to cool.

For the topping, blend all ingredients together until thick and creamy.

Refrigerate for 30 minutes. If the topping thickens too much add a splash of almond milk and mix well.

Transfer the cheesecake to a plate, add the topping and refrigerate until ready to serve.

Store in an airtight container and refrigerate for up to 3 days.



15g dark chocolate (minimum 70% cocoa), finely chopped15g white chocolate (no sugar added), finely chopped small amount of oil or organic butter to grease loaf tin45g oat bran 30g coconut flour15g stevia (or sweetener of your choice)75g chocolate or vanilla flavoured whey or rice protein powder35g organic cocoa powder1 medium sized free range egg3 egg whites160ml unsweetened almond milk35g crunchy peanut / almond butter (no sugar added)

SERVES 6


Put the white and dark chocolate in a heatproof bowl. Pour several inches of boiling water into a shallow wide based dish. Place over a gentle heat and allow the water to simmer gently.

Place the heatproof bowl containing the chocolate into the shallow dish of water.

Melt the chocolate slowly, stirring regularly. Remove from heat.


Dark & white choc brownies

PER SERVING:




Lightly grease a medium sized loaf tin and line the base with baking paper.

Mix the oat bran, flour, stevia, protein pow-der and cocoa powder in a large bowl.

In a separate bowl whisk the egg and whites for 30 seconds.

Stir the almond milk and nut butter into the eggs until well combined.

Mix the wet and dry mixture together until well combined.

Stir in the melted chocolate.

Pour mixture into the loaf tin and shape into a rectangle.

Bake for 30 minutes, or until the brownie springs back to the touch. Insert a skewer into the centre to test if it’s cooked – it will come out clean if it is.

Remove from tin and place on a wire rack to cool.



PER SERVING:


250g low fat quark50g banana or vanilla whey or rice protein power200g berries of your choice3/4 tsp vanilla extract

SERVES 3

Place all of the ingredients in a large bowl and whisk for several minutes until thoroughly combined. It doesn’t matter if some of the berries are left whole!

Transfer the mixture to a freezer proof container and freeze for 30 minutes. Remove from freezer and mix thoroughly with a fork. Return to freezer.

Repeat process every 30 minutes a further 2 or 3 times – until the mixture is creamy and resembles icecream.

Remove from freezer 10 minutes before ready to serve.

Berry icecream



2 large avocados, halved lengthways4 small eggssalt and pepper to season1 tsp paprika

SERVES 2


Scoop out a hole in each avocado half (enough to hold an egg).

Shape four pieces of foil into rings and place on a baking tray. Place an avocado half (flat side up) on each ring so that the top lies flat.

Crack an egg yolk into each avocado hole plus some of the white (just enough to fill the hole).

Season with salt and pepper and sprinkle on the paprika.

Cook for around 20 minutes until the yolk is cooked to your liking.

Avocado baked eggs

BReAKFAST 24 24 24

PER SERVING:




30g uncooked quinoa40g plain yoghurt (use dairy free yoghurt if preferred)30g dried pitted prunes25g whey or rice protein (any flavour)15g flaked almondsdrizzle honey (optional)10g sunflower seeds or flaxseed3/4 tsp ground cinnamon

SERVES 1

PER SERVING:


Cook the quinoa according to packet instructions, then cool with cold water. Drain well and transfer to a bowl. Mix in the remaining ingredients.

Crunchy protein quinoa

25 25 25BReAKFAST



1 tsp ghee or organic butter, plus a little extra to grease dish2 rashers unsmoked back bacon or 30g ham (or use vegetarian bacon*), cut into small pieces6 small free range eggs 4 egg whitessalt and pepper to seasonhandful of spinach, finely chopped2 slices yeast-free rye bread (or use a gluten free bread if preferred)pinch of paprika

SERVES 2

* Note: Some meat free alternatives contain gluten and/or MSG. Please check the label before you buy!

Baked eggs ‘n bacon on toast


Melt the ghee / butter in a non stick frying pan over a medium heat.

Add the bacon (if using) and fry until crispy. Remove from heat and set aside.

Crack 4 eggs into a jug and add the egg whites. Season with salt and pepper and whisk thoroughly. Stir in the spinach and ham (if using).

Oil the base of 2 small ovenproof dishes (each big enough to serve one person) with a small amount of ghee or butter. Place a slice of bread into the base of each.

Pour in the egg mixture. Bake for 25 minutes. Remove from oven and crack an egg onto each, taking care not to break the yolk.

Sprinkle a pinch of paprika over each egg and cook in the oven for a further 5-7 minutes until the egg is cooked.Consume immediately.

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PER SERVING:



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2 free range eggs5 egg whites1/2 tsp black pepper1/2 tsp salt flakes1/2 tsp onion powder1/2 tsp Italian seasoning1/2 small red onion, finely chopped1/2 green pepper, finely chopped5 cherry tomatoes, halved1 green chilli pepper, finely choppedhandful spinach leaves, chopped30g reduced fat grated cheese (optional)

SERVES 2

Low carb quiche


Place all of the ingredients in a large bowl and mix well.

Grease an ovenproof dish or tin (large enough to contain the mixture) with coconut oil or organic butter.

Pour the mixture into the dish and bake for 20-25 minutes, until the centre of the quiche is cooked.

Serve with salad.

PER SERVING:




PER SERVING:


4 rashers unsmoked back bacon (or use vegetarian bacon*) 4 asparagus spears2 tsps organic butter or coconut oil, melted

SERVES 1


Line an oven tray with foil.

Take an asparagus spear, and wrap a rasher of bacon around it. Overlap the rasher as you wrap, so that there are no gaps. Place the spear on the tray and repeat with the other 3 spears.

Gently brush each bacon wrapped spear with melted butter or oil.

Place in the oven for 20-25 minutes, until the bacon is crispy.

Serve warm or cold.


Bacon asparagus bites



30g porridge oats35g whey or rice protein powder (any flavour)20g ground flaxseedhandful spinach leaves50g frozen blueberries1 tsp ground cinnamon200ml cold water

SERVES 1

PER SERVING:


Put all of the ingredients into a blender and blend until smooth.

Spinach protein breakfast in a glass


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3 medium sized eggs, yolks and whites separated5g organic coconut oilhalf a small red onion, finely chopped1 tomato, finely chopped1 green chilli, finely chopped1/2 yellow or red pepper, dicedhandful fresh coriander, finely chopped60g cooked chicken, sliced1/4 avocado, cut into small chunks

SERVES 1

Whisk the egg whites.

Melt half of the coconut oil in a lightly warmed skillet. Pour half the egg whites into the pan, swirling to spread them evenly.

After 30 seconds, cover and cook for one minute. Use a spatula to loosen and slide onto a plate. Repeat this process with remaining egg whites.

PER SERVING:


Sauté the onion with the remaining oil for one minute then add tomato, chillis, pepper, coriander and chicken. Whisk egg yolks and pour into the pan, mixing well into the other ingredients.

Add the avocado then spoon half of the filling onto each egg white. Roll the egg white up into burritos.

Breakfast burrito

10



3 tsps coconut flour2 medium sized eggs1 egg yolk½ tsp ground cinnamon 2 tsps stevia (or use natural sweetener of your choice)3 tsps organic coconut oil1 tbsp plain or Greek yoghurt (use dairy free yoghurt if preferred)100g mixed berries

SERVES 2

Place the flour, eggs, cinnamon and stevia in a blender and mix until smooth. Add a bit more flour if the mixture is too thin, or if the mixture is too thick, add a drop of cold water or unsweetened almond milk. The aim is to achieve a pourable but not runny consistency.

Heat the coconut oil in a pan over a medium/high heat and then pour in around 50ml of the mixture into the centre of the pan.

Move the pan around gently to even out the mixture into a circular shape. When small holes appear in the pancake, turn it over and cook for 1-2 minutes, until golden. Transfer to a plate.

Repeat with the remaining batter. Serve with yoghurt and berries.

PER SERVING:


Suggestion: Berries are medium / low sugar fruits, ideal if you are watching your carb intake

Summer fruit pancakes



For the pancakes:150g sweet potato, peeled and diced 5 medium sized eggs50g chocolate flavoured whey protein (optional)half a medium sized banana1 tsp ground cinnamon1 tsp stevia/honey1 tbsp coconut flour2 tbsps pitted prunes, chopped roughly2 tbsps organic coconut oilFor the blueberry sauce: 100g blueberries juice of 1 lemon 1-2 tsps stevia (or sweetener of your choice)

MAKES 9 PANCAKES

Bring a saucepan of water to the boil. Add the sweet potato and simmer for around 8 minutes until soft. Remove from heat, drain and leave to cool.

Mash the sweet potato gently in a fine sieve to remove excess water.

Put all of the other pancake ingredients (except for the coconut oil) into a blender and pulse until smooth. Allow to stand for 10 minutes.

Heat a small amount of the coconut oil in a non stick pan, over a medium / high heat. Pour a small amount of the pancake mixture into the centre of the pan (15cm diameter).

Move the pan around gently to even out the mixture into a circular shape. When small holes appear in the pancake, turn or flip it over and cook for 1-2 minutes. Transfer pancake to a plate. Add more oil and repeat process with remaining batter.

Mix the blueberries with a splash of cold water and warm in a saucepan over a gentle heat. Add the lemon juice and stevia and stir. Cook for 3-4 minutes then leave to cool for several minutes.

Prune & sweet potato pancakes

PER PANCAKE (with sauce):




125g plain or Greek yoghurt (use dairy free yoghurt if preferred)60g fresh blueberries10g chopped hazelnuts5g mixed seeds (e.g. flaxseed, sesame seeds, sunflower seeds) pinch of saffron (optional)

SERVES 1

PER SERVING:


Spoon the yoghurt into a bowl and top with the remaining ingredients.


Blueberry crunch



50g porridge oats (use gluten free oats if preferred)150ml cold water30g mixed berries (fresh or frozen) plus a few extra for topping3 tbsps strawberry or vanilla flavoured whey or rice protein powder (optional)

SERVES 1

PER SERVING:


Top tip: This high carb recipe makes an ideal post-workout breakfast.

If possible, presoak the oats for 8 hours or more. Soaking the oats for 10-12 hours overnight makes it easier for the body to digest. It also speeds up the cooking process, which is ideal if you are short on time in the mornings

Mix the oats and water in a saucepan over a medium heat. Bring to the boil then reduce to a gentle simmer. Stir constantly until the porridge starts to thicken.

Add the berries and continue to cook, stirring for 1-2 minutes. Add more water if required if the mixture looks too thick.

Taste test the porridge to ensure that the fruit is heated through. Remove from heat and stir in the whey protein until thoroughly combined. Sprinkle over a few extra berries and serve.

Summer fruit porridge



PER SERVING:


40g uncooked quinoa 150g plain yoghurt25g strawberry whey or rice protein powder10g chia seeds7g flaked almonds1 kiwi, diced (peeled or unpeeled)

SERVES 1

Bring a small saucepan of water to the boil. Add the quinoa and cook according to pack instructions (usually around 20 minutes). Drain well and allow to cool.

Place the quinoa in a serving bowl and mix in the yoghurt. Add the protein powder and mix well.

Sprinkle on the chia seeds, almonds and kiwi.

Store in an airtight container and refrigerate for up to 24 hours.

Strawberry, quinoa & kiwi protein pudding


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5g organic coconut oil20g tomato purée5g fresh garlic, minced5g fresh ginger, minced200g Irish beef rump steaks, cut into strips1 tsp garam masala100g kale50g fresh blackberries

SERVES 1

Melt the oil in a frying pan over a medium heat.

Add the tomato purée, garlic and ginger and stir well to combine.

Add the beef and sprinkle over half of the garam masala. Turn the beef over, and sprinkle on the remaining garam masala.

Cook for 4-5 minutes, until the steak is thoroughly cooked.

Meanwhile, steam the kale gently for 3-4 minutes then drain.

Place the kale on a serving plate and add the blackberries. Top with the cooked beef strips.

PER SERVING:


Beef, blackberry & kale salad

10


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4 medium tomatoes1 tbsp ghee or butter1 bay leaf 5 green cardamom pods1 large white onion, finely diced700g extra lean diced lamb, diced1 thumb-sized piece of fresh ginger, peeled and roughly chopped8-10 garlic cloves, peeled and roughly chopped1 tsp turmeric 2 tsps coriander powder1 tsp garam masala1 tsp salt3-4 green chillis, finely chopped200ml cold fresh water 160g per person, cauliflowerhandful fresh coriander, finely chopped

SERVES 4

Fill a medium sized saucepan with water and bring to the boil. Remove from heat and carefully place the tomatoes in the pan (there should be enough water to cover the tomatoes).

In a large pan, gently melt the ghee / butter. Add the bay leaf and cardamom pods and fry for 30 seconds. Add the onion and fry for around 4 minutes, until softened. Add the lamb, and fry for 4-5 minutes, stirring regularly.

In a blender, mix the ginger and garlic, with a dash of water. Add the mixture to the lamb, along with the spices, salt and chillis. Cook for several minutes, stirring regularly.


Lamb curry

PER SERVING:



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Remove the tomatoes from the pan and carefully peel off the skin. Place them in a bowl and mash them thoroughly. Add the tomatoes to the lamb. Bring to a boil then simmer for 10 minutes. Add the water, bring to a boil, then cover and simmer for 45 minutes, stirring occasionally. If the curry looks dry, add a little more water.

Ten minutes before end of cooking time, bring a small saucepan of cold salted water and bring to the boil. Add the cauliflower and cook for 2 minutes then drain.

Serve the curry garnished with coriander.


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500g pork mince (or use vegetarian mince*)1 free range egg1 egg white2 small carrots, peeled and finely grated2 garlic cloves, finely chopped50g unsweetened coconut flakes2 tsps curry powder1/2 tsp salt

MAKES 12 PROTEIN BITES

Place all of the ingredients in a bowl, and mash into a paste, using your hands.

Cover the bowl and refrigerate for at least 1 hour or overnight.


Line a baking tray with foil.

Roll the mixture into 12 balls and place them on the tray.

Cook for 25-30 minutes, until the balls are a rich golden colour.

Serving suggestion: Serve with a tomato salad or enjoy on their own as a snack.

PER BITE:


Protein bites




1 medium sized egg3 small new potatoes, chopped into small pieces1 tsp organic butter125g fresh chicken breast/ meat free chicken*, cut into strips1/2 tsp dried oreganofew handfuls of mixed lettuce, torn into small pieces 1/4 red pepper, diced1/4 yellow pepper, diced4 cherry tomatoes, choppedsmall handful samphire25g cucumber, sliced11/2 tsps organic olive oil2 tsps omega sprinkle (e.g flaxseed, sesame seeds, sunflower seeds)salt and pepper to season

SERVES 1

Bring a saucepan of water to the boil and cook the egg for around 10 minutes. Remove from water and set aside.

Add the potatoes to the water and simmer for 10 minutes or until soft. Remove from the water and drain.

Melt the butter over a medium heat in a frying pan and add the chicken. Sprinkle over the oregano, and cook for around 8 minutes, turning occasionally to brown on all sides. Once cooked, remove chicken from pan and set aside.

In a salad bowl, mix together the lettuce, peppers, tomatoes, samphire and cucumber. Pour over the olive oil and mix well.

Slice the egg into quarters and arrange over the salad leaves, along with the chicken. Top with the omega sprinkle and season with salt and pepper.


PER SERVING:


O-mega salad



500ml homemade stock (see recipes on right)200g fresh chicken breast, diced300g frozen vegetables, (broccoli, carrots, sweetcorn, beans, etc)2 medium sized eggs, beaten3 spring onions, finely slicedsalt and pepper

SERVES 2

In a large saucepan, bring the stock to a gentle simmer. Add the chicken and vegetables. Simmer rapidly for 5 minutes.

Pour eggs into the soup in a steady stream, then stir gently while the egg cooks. Season with salt and pepper to taste.

Spoon into bowls and garnish with spring onions.

PER SERVING:


Egg drop soup

Home-made chicken stock: Chicken stock is quick to make and so good for you! Place a whole chicken carcass in a large pan full of water (enough to cover the chicken). Season well with salt and pepper and add a bay leaf.

Simmer for 2 hours. Remove from heat and allow to cool completely, then drain the liquid from the carcass. Discard carcass and bay leaf. The stock can be frozen or kept in the fridge for several days

Home-made vegetable stock: Add a drop of olive oil to a large saucepan over a medium heat. Add a large diced white onion, a sliced leek, and chopped carrot and sweat for 2-3 minutes. Add enough cold water to cover the vegetables and turn up the heat to high. Add some finely chopped garlic, one stick of chopped celery, several chopped tomatoes, 1 tsp dried parsley, half a tsp of black pepper, half a tsp salt, 1 tsp dried fennel, a sprig of fresh or 1 tsp dried rosemary.

Stir well, bring to the boil, cover, then reduce to a simmer for 25 minutes. Pour the stock through a sieve. Discard the vegetable pieces or re-use. The liquid stock can be stored in the fridge for up to three days or frozen in batches for future use.

10



1 tsp organic butter or ghee250g extra lean steak mince (or use a vegetarian mince*)half a red onion, finely choppedsalt and pepper to season80g closed cup mushrooms, finely sliced100g chopped tinned tomatoes1 tsp dried rosemary1 green bell pepper, deseeded and finely chopped100g cucumber, finely chopped2 salad tomatoes, finely choppedhandful fresh spinach, finely chopped2 tsps balsamic vinegarhalf an avocado2 medium sized baby gem lettuces, washed

SERVES 2


Melt the butter / ghee in a large frying pan over a medium heat.

Add the mince and half of the red onion and cook gently for 8-10 minutes.

Season well with salt and pepper. Add the mushrooms, tinned tomatoes, rosemary and half of the green pepper and cook for 10 minutes.

In a bowl, mix together the cucumber, tomatoes, spinach, remaining green pepper and red onion, to make a salsa. Stir in the balsamic vinegar.

Add the avocado to the mixture or serve separately. A squeeze of lemon juice over the avocado will prevent it from going brown too quickly.

Place the gem lettuce leaves on a separate plate.

PER SERVING:


Chilli beef wraps



750g lean turkey breast mince (or use vegetarian mince*)1 small white onion, finely chopped1 tsp sea salt flakes1 tsp curry powder1 tsp black pepper1 free range egghalf a grated coconut2 cloves garlic, finely chopped5 green chillies (optional), finely chopped3 tsps organic butter or coconut oil

MAKES 10 BURGERS


Top tip:These also taste great oven baked. Place on a lightly greased tray and cook at 200˚C for 15-20 minutes

Place the mince in a large bowl. Add all of the other ingredients. Using your hands, mix well for 2-3 minutes.Form into 10 patties and place on a plate.

Melt the oil or butter in a large frying pan over a medium heat. Gently place 5 of the patties in the pan and fry for 15 minutes, turning halfway. Once cooked, fry the other 5 patties.

Serve with a salad and a squeeze of lemon or lime and a plain yogurt dip.

Turkey coconut burgers

PER BURGER:




500g extra lean steak mince (or use vegetarian mince*)1 tsp paprika1 tsp dried oregano1 tsp black pepper1 tsp sea salt flakes2 cloves garlic, finely chopped1 free range egg1 white onion, finely chopped4 green chilli peppers, finely choppedfor the salsa:1 tbsp cold waterjuice of half a limesmall bunch fresh coriander, finely chopped3 medium sized fresh tomatoeshalf a small red onion, finely choppedhalf a green pepper, finely chopped

MAKES 10 MEAT CAKES

SALSA SERVES 3


Put the mince in a large bowl and using a wooden spoon, break the mine up into small pieces. Add the remaining ingredients and use your hands to mix thoroughly for around 2 minutes.



Meat cakes with spicy salsa

PER SERVING: Meat Cake / Salsa

83 Calories/56 Calories3g Carbs/ 12g carbs11g Protein / 2g Protein3g Fat / 0g Fat



Divide the mixture between 10 muffin tray compartments (no need to grease the tray) and use the back of a teaspoon to neaten them up. Transfer to oven for 20 minutes.

Meanwhile, place all of the salsa ingredients in a bowl and mix thoroughly until well combined.

Serving suggestion: Serve the meatcakes and salsa with a salad of fresh spinach leaves, diced avocado and srpouting beans (available in the salad section of most major supermarkets).



400g peeled tiger prawns or white fish1 green chilli, finely chopped3 garlic cloves, finely chopped30g coriander, finely choppedjuice of 1 lime2 tbsps fish sauce2 tsps coconut oil20g fresh ginger, grated4 spring onions, sliced finely1 red bell pepper, sliced finely30g mushrooms (any variety), sliced100g beansprouts1 tbsp light soy sauce75g rice noodles (raw weight) per personwedge of lime to serve

SERVES 2

Put the prawns or white fish in a bowl.

In a separate bowl, mix together the chilli, garlic and half of the coriander. Add the fish sauce and half of the lime juice, then pour the contents over the prawns / white fish.

Heat half of the oil in a wok. Add the ginger and spring onions and fry for one minute. Add the red pepper and mushrooms and fry for 1 minute. Add the beansprouts and mix together until they start to wilt. Add the soy sauce, season with black pepper, then transfer everything to a serving dish.

Heat the remaining oil in the wok and add the prawns / white fish, lifting them out of the marinade. Cook, stirring for 3 minutes until the prawns turn pink, or until cooked through if using white fish. Add the marinade, stirring continuously, and cook for 45 seconds. Pour the contents of the wok over the vegetables. Sprinkle over the remaining coriander leaves and add the lime juice. Serve with rice noodles and a wedge of lime.

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PER SERVING:


Protein stir fry


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350g fresh chicken breast, diced1 large carrot, grated2 garlic cloves, finely chopped100g fresh coconut, grated1 egg2 tsp curry powder½ tsp salthandful parsley or coriander10g organic coconut oilwedges of lemon to serveplain yoghurt to serve

MAKES 20 MEATBALLS

Suggestion:These are an ideal portable snack or as a meal served with a healthy accompaniment e.g. a salad and sweet potato.

Put everything except for the coconut oil into a food processor and blend into a smooth paste. Using your hands, form the mixture into 20 meatballs.

In a large pan, melt the coconut oil over a high heat. When the oil is hot, put the meatballs in the pan and cook for 2 minutes. Reduce the heat to medium. Roll each meatball over and cook for a further 5 minutes.

Serve with lemon wedges and a plain yoghurt dip.

PER MEATBALL:


Chicken meatballs



2 tbsps organic coconut oil, melted350g chicken breast/Quorn meat free chicken*, cut into stripssalt and pepper1 tbsp olive oil1 tbsp tahini1 tbsp sherry vinegar2 small carrots, grated12 radishes, slicedhandful parsley, roughly chopped1 tsp sesame seeds to garnish

SERVES 2


Season the chicken with salt and pepper and mix with half of the melted oil. In a skillet, melt the remaining oil over a medium/ high heat.

Cook the chicken for 10 minutes. Set aside to cool slightly.

In a jug, combine the tahini, oil and sherry vinegar.

In a bowl, mix the chicken with carrots, radish and parsley. Drizzle the tahini dressing on top and mix well.

Garnish with sesame seeds.

PER SERVING:


Sesame chicken



2 tsps ghee or organic butter1 small red onion, finely chopped3 cloves garlic, finely chopped15 plum tomatoes2 x 150g salmon fillets2 tbsps basil pestosalt and pepper to seasonhalf a large butternut squash, dicedpinch of ground cinnamon12 asparagus spears

SERVES 2

Add the contents of the frying pan around the fillets, then season with salt and pepper.

Bake for 20 minutes or until the fillets are cooked thoroughly.

Meanwhile, bring a saucepan of salted water to the boil and add the butternut squash. Reduce to a simmer and boil for around 5 minutes, until soft. Remove from pan, reserving the water. Drain well and mash gently through a sieve to remove excess water. Transfer to a bowl, add the cinnamon and season with salt and pepper. Stir well.

Bring the saucepan of water back to the boil, add the asparagus and simmer gently for 2 minutes. Serve.

PER SERVING:



Melt the ghee or butter in a frying pan over a medium heat. Add the onion and sauté gently for 3 minutes, stirring.

Add the garlic and tomatoes and sauté for 3 minutes, taking care not to burn the garlic. Remove pan from heat.

Place the salmon into an ovenproof dish, and spoon on the pesto, covering the tops of the fillets.

Mediterranean baked salmon & squash mash



10 green beans, ends removed2 medium sized eggshandful lettuce leaves2 slices ham (use a vegetarian ham* alternative if preferred)8 cherry tomatoes75g cucumber, sliced3 spring onions, chopped1 tsp extra virgin olive oil 1 tsp balsamic vinegarsprinkle salad seasoning

SERVES 1


Bring a small pan of salted water to the boil. Add the green beans and simmer gently for 3 minutes. Remove from the water with a serrated spoon.

Return the pan of water to the boil. Add the eggs and simmer gently for 10 minutes. Remove from heat and cool with cold water for several minutes. Peel eggs and slice.

In a bowl add the lettuce, ham, eggs, tomatoes, cucumber, beans and spring onions.

Pour the oil into a jug. Add the balsamic vinegar, then spoon the dressing onto the salad.

Sprinkle with salad seasoning.

PER SERVING:


Egg & ham salad

10



handful lettuce leaves5 cherry tomatoes5 radishes, chopped½ pepper, any colour, sliced75g cucumber, sliced3 spring onions, chopped100g peppered mackerel1 tsp extra virgin olive oil1 tsp balsamic vinegarsprinkle salad seasoning

SERVES 1

In a bowl add the lettuce, tomatoes, radishes, pepper, cucumber and spring onions.

Using your hands, gently tear the mackerel into large chunks. Add to the salad.

Pour the oil into a jug. Add the balsamic vinegar, and spoon the dressing onto the salad. Sprinkle with salad seasoning.

PER SERVING:


Mackerel salad

10



10g organic butter1 medium sized white onion, finely chopped3 medium sized carrots, sliced2 large sticks celery, finely chopped800g chicken breast/Quorn meat free chicken*, diced 2 garlic cloves, crushed1 tsp paprika1 tsp ground cumin½ tsp Himalayan pink salt1 tsp dried thyme1 x 400g can chopped tomatoes1 medium salad tomato, diced15g tomato purée1 pint chicken or vegetable stock (see recipes on page 25)1 red pepper, sliced200g mixed beans, drained

SERVES 4

Heat the butter in a large pan. Add the onion and cook gently until softened. Add the carrot and celery and cook for 5 minutes, stirring regularly.

Add the chicken, garlic, spices, salt and thyme. Cook stirring for 10 minutes.

Add the tomatoes, purée, stock and red pepper. Bring to a simmer and cook uncovered for 50 minutes.

Add the mixed beans and cook for a further 5 minutes.


PER SERVING:


Quick, easy, tasty soup



100g white fish1/2 a red pepper, diced1/2 a yellow pepper diced1/2 a green pepper, dicedfew handfuls of lettuce leaves (optional), torn up into small pieces1 tsp rice vinegar1 tsp toasted sesame oilsalt and pepper to season

SERVES 1

Bring a saucepan of water to the boil (just enough water to cover the fish).

Reduce to a gentle simmer and place the fish in the water. Cook for 2-3 minutes, turning halfway. When cooked through, remove from heat, drain and leave to cool.

In a salad bowl, mix together the peppers, lettuce (if using) rice vinegar and sesame oil. Break the fish into small pieces, and mix into the salad.

Season well with salt and pepper.

Asian inspired fish salad

PER SERVING:




250g lean steak mince (use a vegetarian mince if preferred*)1 tsp chilli powder1 tsp black pepper1/2 tsp sea salt flakes1/2 small white onion, very finely chopped1 egg3 tsps organic butter or coconut oil4 large portobello mushrooms30g cheddar cheese, cut into slices1 large beef tomato, sliced3 tsps low sugar relish sauce (optional)handful fresh spinach leaves

SERVES 2

Place the mince in a large bowl and gently pound it with a wooden spoon to break it up into small pieces. Add the chilli powder, salt, pepper and onion and mix well. Add the egg and mix for 2-3 minutes with your hands until the mixture is well combined. Shape the mixture into two patties and place them on a plate.



Low carb chilli cheese burgers

PER BURGER:




Melt the butter or oil in a saucepan, remove from heat and brush half of the butter onto both sides of the mushrooms. Place the mushrooms on a foil lined grill tray.

Place the saucepan over a medium heat. When the butter or oil starts to bubble, add the burgers. Cook for 6 minutes then turn over carefully with a slice and cook for a further 5 minutes. Remove from heat.

Meanwhile, prepare a hot grill. Place the the mushrooms under the grill and reduce heat to medium. Grill for 5 minutes each side or until soft. Add the cheese slices to the burgers then place under the grill for several minutes, until the cheese has melted.

Place one mushroom on a plate, top side down. Add a burger pattie, then a slice or two of tomato, followed by half of the relish (if using) and then top with spinach. Add another mushroom, top side up to complete the burger.

Repeat the process again to create the second burger. Serve with a leafy green salad.



10g organic butter/coconut oil2 cloves garlic, finely chopped1 small red onion, finely chopped1 x 400g can chopped tomatoes½ pint chicken or vegetable stock(see recipes on page 25)125g bulgur wheatsalt and pepper2 x 150g salmon fillets handful fresh coriander,finely choppedwedge lemon to garnish

SERVES 2

Add the mixture from the large pan and stir well. Season well with salt and pepper. Cook in the oven for 15 minutes.

Meanwhile, heat a skillet over a medium temperature. Melt the remaining butter or oil and fry the salmon for 8-10 minutes turning half way. When the flesh is a pale pink all the way through, remove from the heat.

Remove the bulgur wheat mixture from the oven. Stir in the coriander.

To serve, spoon half of the bulgur wheat mixture onto a plate. Add the cooked salmon and garnish with a wedge of lemon.


In a large pan, melt one third of the butter or oil over a medium heat and cook the garlic and onion until softened. Add the tomatoes and cook for 5 minutes. Add the stock and continue to cook.

Meanwhile, melt half of the remainingbutter or oil in a frying pan over a medium heat. Gently fry the bulgur wheat for one minute. Pour the bulgur wheat into an overproof dish.

PER SERVING:


Summer-time salmon



for the burgers:450g lean turkey mince/low fat Quorn mince*

1 medium sized egg20g fresh coriander, finely chopped, plus extra to garnish1 green chilli, finely sliced2 spring onions, finely sliced1 tsp Thai 7 Spice seasoninghalf a small red onion, peeled and finely choppedslice of fresh lime to garnish for the vegetable side dishes: 2 large sweet potatoes1 tsp ground cinnamon 10 cherry tomatoes, sliced in half50g baby leaf spinach

MAKES 5 BURGERS AND

3 SERVINGS OF MASH AND VEG


In a large bowl, mash up the mince, using a masher or your hands. Add the remaining burger ingredients and mix well until well combined. Shape the mixture into 5 patties, then transfer to a lightly greased baking tray. Oven cook for 10 minutes. Turn over and cook for a 10-15 minutes. The juices will run clear when cooked.

Bake the sweet potatoes in the oven for 45 minutes or until soft. Using a fork, scrape the contents of the potatoes into a bowl. Discard the skin. Mash thoroughly and season well. Stir in the cinnamon.

Pour cold water into a non-stick frying pan (just enough to cover the base). Add the tomatoes and cook gently for 2 minutes, stirring frequently. Add the spinach and wilt gently.

The burgers and mash can both be kept in the fridge for up to 3 days.


Tasty Thai burgers

PER BURGER / VEG SIDE DISHES:

154 Calories / 156 Calories1g Carbs / 35g Carbs33g Protein / 4g Protein 2g Fat / 0g Fat



1 tbsp cumin seeds1 tbsp ghee or organic coconut oil5 medium sized onions, diced5-10 garlic cloves, finely chopped1-2 inch piece fresh ginger,peeled and finely chopped5 green chillis, finely chopped600g fresh chicken breast, diced2 tbsps ground turmeric1 tbsp garam masala1 tbsp meat masala1 tbsp rock salt1 tin (400g) plum tomatoes50ml cold fresh water30g per person uncooked basmati rice plus 30g per person cauliflower, finely choppedhandful fresh coriander

SERVES 4

Add the chicken and cook for 2 minutes. Then add the spices and rock salt. Stir well, coating the meat in the spices. Add the tin of tomatoes, and the water and simmer for 10 minutes. Add more water if the mixture seems too dry. Cover and simmer for one hour.

Meanwhile, add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked and drain well, reserving the water.

Bring the water back to the boil, then add the cauliflower. Cook for 2-3 minutes and drain. Serve garnished with coriander.

In a large pan, roast the cumin seeds gently for 30-45 seconds. Melt the ghee/oil and then add the onions. Cook over a medium heat until the onions are soft. Stir in the garlic, ginger and chillis. Cook for 1 minute.

PER SERVING:

514 Calories 52g Carbs 54g Protein 10g Fat

Authentic curry



1 tbsp organic coconut oil1kg fresh chicken breast/ meat free chicken*, dicedHimalayan pink salt to taste1 tbsp paprika 2 tsps cayenne pepper 6 small red onions, finely chopped4 cloves garlic, finely chopped2 tbsps tomato purée

SERVES 6

Heat the oil in a pan over a medium heat. Add the chicken and cook for five minutes, stirring regularly.

Add the salt, spices and stir.

Add the onion, garlic and tomato purée.

Stir well and simmer for 15-20 minutes until the chicken is cooked through.

Serve with fresh vegetables and sweet potato or basmati rice.


Mediterranean chicken

PER SERVING:




Serving suggestion: With a big leafy salad and potato wedges

For the base:250g cauliflower, grated20g psyllium husks30g oat bran, uncooked60g grated mozzarella cheese 50g low fat grated cheese 1 medium sized free range eggFor the topping:65g tomato purée15g grated mozzarella cheese 50g low fat cheese, grated70g closed cup mushrooms, finely sliced60g wafer thin ham, sliced1 beef tomato, finely sliced60g red onion, finely chopped2 tsps chilli flakes (optional)25g sun dried tomatoes in olive oil15g black olives, sliced5 fresh basil leaves

SERVES 3


Line a round ovenproof dish or baking tray with baking paper.

In a large bowl mix together the base ingredients until thoroughly combined. Press the mixture firmly into the base of the oven dish. Cook for 15 minutes or until a crispy golden brown.

Remove from oven and spread the tomato purée evenly over the pizza base, covering well. Add all of the other topping ingredients except for the basil leaves, arranging them evenly over the pizza base.

Cook for 10-15 minutes, or until the topping ingredients are cooked.Add the basil leaves and serve.

Cauliflower cheese pizza

PER SERVING:




3 wooden skewers, presoaked for 30 minutes in cold water 350g chicken breast, diced (or use vegetarian chicken*)1 green bell pepper, cut into chunks1 small white onion, very finely chopped2 cloves garlic, very finely chopped30g tomato purée 125g plain natural yoghurt1 tsp garlic powder1 tsp paprika1/2 tsp black pepper1/2 tsp salt20ml extra virgin olive oil

MAKES 3 KEBABS

Thread the chicken and pepper onto the skewers, alternating as you go.

Mix all of the remaining ingredients together (except for the olive oil) and coat the kebabs thoroughly in the mixture. Cover and refrigerate for at least 4 hours or overnight.

Preheat oven to 180˚C. Line a baking tray with foil and coat evenly with the oil.

Remove some of the marinade sauce from the kebabs, so that they still have a light, even covering. Place the kebabs on the tray and cook for 30-45 minutes until the chicken is cooked through.


Chicken shish kebabs

PER SERVING:

295 Calories11g Carbs38g Protein 11g Fat



1 tsp organic butter1 large white onion, diced1 tsp fresh ginger, finely chopped6 garlic cloves, finely chopped1 red bell pepper, diced275g fresh chicken breast, diced1/2 tsp cayenne pepper1/2 tsp ground cinnamon1 tsp curry powder1 tsp turmeric1 tsp Himalayan pink salt

SERVES 2

PER SERVING:


Melt the butter in a large pan over a gentle heat.

Sauté the onion for 10 minutes, until soft.

Add the ginger, garlic and pepper and cook for 5 minutes, stirring occasionally.

Add the chicken, spices and salt and cook for 10 minutes, stirring frequently.

Serve on a bed of finely chopped, mashed kohlrabi and garden peas.

Fragrant spiced chicken



10g ghee or organic butter3 small white onions, finely choppedsprig fresh basil leaves and stalks,chopped roughly500g lean beef mince/low fat Quorn mince*

100g mushrooms, sliced1 salad tomato, diced1 stick celery, finely chopped½ green pepper, diced4 cloves garlic, finely chopped25g of tomato purée4 large courgettes1 x 400g can chopped tomatoessalt and pepper to season

SERVES 4

PER SERVING:


Heat the oil in a frying pan, over medium heat. Sauté the onions until soft. Add the chopped basil and fry for 30 seconds. Add the mince and season well with salt and pepper. When the mince is browned, add the mushrooms, fresh tomato, celery, pepper and garlic.

Cook gently for 5 minutes. Add the tinned tomatoes and purée. Cook over a medium heat for 20 minutes.

Chop the courgettes into thin spaghetti strips, or use a vegetable spiralizer if you have one. Steam gently for 3-4 minutes or until cooked to your liking.

Once cooled, store any leftover sauce in an airtight container and refrigerate for up to 3 days.


Spaghetti courgetti



2 tbsps soy sauce2 tbsps shaosing rice wine (or use dry sherry)1/2 tsp ground black pepper2 tsps potato flour, mixed with 2 tbsps cold water600g rump steak (or use a vegetarian beef*), cut into strips2 tbsps fermented black beans For the sauce:1 tbsp soy sauce6 tbsps chicken stock (made from one organic stock cube)2-4 tsps red chilli flakes10g stevia (or use sweetener of your choice)1 tsp potato flour, mixed with 2 tbsps cold water1 tsp ghee or organic coconut oil2 small carrots, peeled and cut into thin batons1 green pepper, cut into chunks1 large onion, cut into eighths1 clove garlic, finely chopped

SERVES 4

PER SERVING:


Chinese beef in black bean sauce

Mix the soy sauce, shaosing wine, black pepper, and potato flour together in a bowl, to make a marinade. Add the steak strips and stir well. Cover and refrigerate for 2 hours or more.

Rinse the black beans in a sieve then put in a bowl and soak in cold water for 20 minutes (no longer or the beans will become too soft). Drain and set aside.

CONTINUED ON NEXT PAGE >>




Mix together the five sauce ingredients in a bowl.

Drain the meat from the marinade and pour the remaining marinade into the bowl with the sauce ingredients. Mix well.

Heat the oil / ghee in a wok over a medium / high heat and add the meat. Stir fry until cooked then remove from pan with a serrated spoon and set aside.

Add the carrots, pepper and onion. Stir fry over a medium / high heat for around 8 minutes until softened but still retaining a bit of crunch.

Add a drop of water occasionally whilst stir frying. The steam will help cook the vegetables.

Drain and rinse the black beans and add them to the vegetables. Stir fry for around three minutes, taking care not to burn the beans.

Add the garlic and cook for a further two minutes. Return the beef to the wok along with the sauce.

Stir well and cook gently for around three minutes until the sauce thickens.


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