Serves 1 - Hampshire...You may wish to make 2-3 smaller pancakes as these will easier to flip. Top with fresh berries and cinnamon. Breakfast Pancakes Serves 1 1 banana 1 knob of butter

Serves

Serves 1

1 Slice Sour Dough Toast

½ Avocado sliced

Crumbled Feta (matchbox size)

2 tbsp of pomegranate

Avocado, Feta and Pomegranate

Toast the bread and place sliced avocado on top and sprinkle on crumbled feta and pomegranate.

Prawns in fish broth

Serves 1


1 heaped tbsp peanut butter

½ banana

Sprinkle of cinnamon

Peanut Butter, Banana and Cinnamon

Toast the bread and spread with peanut butter and place sliced banana on top and sprinkle with

cinnamon.


Serves 1


1 heaped tbsp cashew butter

Small handful of blueberries

Cashew butter & blueberries

Toast the bread and spread with cashew butter and sprinkle on blueberries


Cook using healthy fats.

Serves 1

1 slice of Sourdough

2 poached eggs

1 sausage

2 slices of bacon

1 tomato or cherry tomato’s

1 handful of mushrooms


Healthy English


1 heaped tbsp of hummus

Walnuts (approx. 10)

Handful of pomegranate

Hummus, Walnuts and Pomegranate

Toast the bread and spread over the hummus, sprinkle on walnuts and pomegranate


Mix the nuts, pumpkin seeds, sliced banana and berries in a bowl. Layer up in a bowl with yoghurt

and sprinkle a dash of honey or agave syrup to serve.

Serves 1

3 tablespoons of mixed chopped nuts

1 tablespoon of pumpkin seeds

1-2 handfuls of berries (fresh or frozen)

½ a banana

200g of full fat yogurt

1 teaspoon of honey or agave syrup


Fruit and Nut Yogurt

Berry Pot

Serves 2

150g frozen mixed berries

2 tbsp coconut oil

1 avocado

1 banana (frozen)

1 tbsp acai powder

200ml of water

1 prune or date (pitted)

Extras

Cacao Nibs

Chia seeds

Mixed seeds

Goji berries

Place all ingredients into a blender and blitz! Add your extras and enjoy!


Banana Omelette

Serves 1

1 banana (chopped)

2 tsp of cinnamon

3 whole eggs

1 tbsp of coconut oil

Heat the oil in a pan on a medium heat and then add the banana. Then whisk 3 eggs into a bowl. Once the

banana is soft, pour the eggs over the banana. Once the omelette is nearly cooked, sprinkle the cinnamon

over the omlette.


Energy Boost Porridge

Serves 1

40-60g oats

Options for liquid

Water/milk/coconut milk/almond milk

Topping options

Handful of chopped nuts/seeds

Handful of berries (optional)

Cinnamon and blueberries

Drizzle of maple syrup/honey

In a saucepan cover the oats with water and bring to the boil and simmer for approx. 3 minutes. Add your

chosen topping.


Breakfast Omelette

Serves 1

2 whole eggs beaten

2 chopped tomatoes

Small handful of spinach chopped

4 chopped mushrooms

Half a diced pepper

¼ of small onion

Small cube of grated cheese

Seasoning (salt and pepper)

Knob of Organic Butter

Heat the butter in a large frying pan. Add the onion, pepper and mushrooms to the eggs with seasoning and

pour into hot pan, let the eggs set and turn the edges in to allow uncooked egg to flow underneath to cook.

Once base is set, add the tomatoes and spinach and heat through, lastly add the grated cheese and fold, lower

the heat to cook through or place under the grill.


Cook the quinoa as per the instructions, rinse under cold water and add berries and seeds

and cinnamon to taste.

Breakfast Quinoa

Serves 1

Quinoa (cooked)

Handful of berries

Chopped nuts of seeds 2 tablespoons

Cinammon to taste (optional)


smaller pancakes as these will easier to flip. Top with fresh berries and cinnamon.

Protein Pancakes

Serves 1

1 banana, mashed

1 egg

1 scoop vanilla protein powder (or substitute 2

more eggs)

1 tablespoon ground flaxseed

1 tablespoon cashew butter

¼ teaspoon vanilla extract

Optional Extras

Fresh berries



Mix the ingredients together to make a batter (we use a blender) Melt some coconut oil or

butter in a non-stick frying pan. Pour the batter into the pan and cook over medium-low

heat for 2-3 minutes on one side until browned, flip over and cook for a further 3 minutes.

You may wish to make 2-3 smaller pancakes as these will easier to flip. Top with fresh

berries and cinnamon.

Breakfast Pancakes

Serves 1

1 banana

1 knob of butter

2 eggs

1 tsp of cinnamon

1 tablespoon cashew butter

Optional Extras

Fresh berries


Mix the ingredients together to make a batter (we use a blender) Melt some coconut oil or butter in a non-

stick frying pan. Pour the batter into the pan and cook over medium-low heat for 2-3 minutes on one side

until browned, flip over and cook for a further 3 minutes. You may wish to make 2-3 smaller pancakes as

these will easier to flip. Top with fresh berries and cinnamon.


Peel the mango (discarding the stone) and banana and then add it to your blender with

spinach, cashew butter, water and lime juice. Blend until smooth and creamy. (You can

purchase mango already chopped if you are looking to save on time, however it’s more

expensive).

Mango and Spinach Smoothie

Serves 1

1 whole mango

1 tablespoon of cashew butter

1 large handful of spinach

1 lime (squeezed)

200 ml of water

2 ripe bananas

1 tablespoon of chia seeds (optional)


Super Green Smoothie

Serves 1

1 handful of Kale

1 handful of spinach

1 pear

1 stick of celery

8cm of cucumber

100-150ml of apple juice

100-150 ml of water

Simply place all the ingredients into a blender and then blend until smooth. You can add half an avocado to

the smoothie to make it more filling. You can also add more or less apple juice or water depending on how

thick you like your juice.


Power Smoothie

Serves 1

Large handful of spinach

Large handful of strawberries

Small handful of blueberries

Inch piece of ginger

200ml of coconut water

Place all ingredients into your food processor and blend until smooth


Antioxidant Smoothie

Serves 1

½ cup of frozen blueberries

1 frozen banana (peeled)

¼ cup of oats

A few springs of parsley

1 tablespoon of lemon juice

150-200ml of coconut water

Place all ingredients into your food processor and blend until smooth


Carrot, Strawberry, Apple and

Ginger Smoothie

Serves 1

3 medium carrots

2 red apples or 100 -150ml of pressed apple

juice

1 cup of strawberries

An inch of ginger

50-100ml of water if using a blender

Simply put all of the ingredients into a blender or juicer. Enjoy


4 chicken breasts

2 tins chopped tomatoes

1 chopped onion

2 cloves of chopped garlic

Juice of half a lemon

1 tbsp chili powder

¼ tsp garlic powder

¼ chilli flakes

¼ tsp of dried oregano

½ tsp paprika

1 ½ cumin

1 tsp sea salt

50-100 grams of grated cheddar

8-16 lettuce leaves to serve

Slow cooked chicken fajita

Place all the ingredients into a slow cooker and ensure that the chicken breasts are covered by the

sauce. Cook on high for 4 hours or slow for 6-7 hours. Once cooked, remove the chicken breasts

from the slow cooker and shred. Then return to the slow cooker ensuring the chicken is covered by

the sauce. Then serve with lettuce and cheese.

Serves 4-6


3 tbsp coconut oil

2 chicken breasts cut into strips

Juice of 1 lemon

Zest of 1 lemon

2 cloves of garlic (crushed)

2 tbsp butter (ideally organic grass fed)

Fresh basil (to serve)

Courgetti

2-3 courgettes (depending on size)

2 tbsp coconut oil

1 clove garlic (crushed)

1 tbsp sesame seeds

½ cup sliced cherry tomatoes


Lemon Chicken Courgetti

Heat 1 tbsp of coconut oil in a large frying pan and add the chicken and season with salt and

pepper. Cook for 12-15 minutes until browned. Whilst the chicken is cooking, prepare your

courgettes with a julienne peeler. Once chicken is browned add the lemon juice and butter.

Stir in the lemon zest and garlic and cook for a further 2-3 mins. In a medium pan heat oil for the

courgettes over a medium heat and add the garlic and courgette, cook until lightly brown then add

the seeds and tomatoes and stir through for about 2 minutes. Arrange on a plate and place the

chicken on top, alternatively you could add the chicken to the courgette and mix then serve.

Serves 2

2 chicken breasts

2 tbsp Cajun spice

1 tbsp coconut oil

Sliced the chicken into cubes and heat the oil in a frying pan, add the chicken and sprinkle with the Cajun

spice, cook on a medium heat for approx. 12 minutes. Serve with parsnip chips and salad.

Serves 2


Cajun Chicken

Cajun Chicken

4 tbsp coconut oil

2 chicken breasts cut into strips

2 large peppers (sliced)

2 large onions (sliced)

Juice of 3 lemons


1 tbsp of the following: oregano, chili powder,

cumin and coriander

1 lettuce

Choice of toppings: sliced avocado,

guacamole, hummus, Cucumber, tomatoes,

grated cheese

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

You can do this in advance if you want to and leave in the fridge. When ready heat the oil in a large frying

pan or wok. Add all the ingredients and juice and cook on a medium heat until chicken is cooked through and

the onions and peppers are soft. Whilst cooking select the largest lettuce leaves and rinse. Once cooked fill

your leaves with chicken mix and any toppings you wish to add. You could also serve with a side of parsnip

chips.

Serves 2

Chicken Fajitas

Chicken Faijtas


Salad leaves (approx. 3 handfuls)

Cucumber

Beetroot

Red pepper

½ Avocado

Lean protein (turkey, chicken, tuna, tofu)

1 grated carrot

Seasoning (Salt and Ground Pepper)

Dressing (optional)

1 tablespoon oil oil

Juice from half a lemon

Crushed garlic clove


Prepare and chop all ingredients and mix together. For the dressing add the oil to a bowl and squeeze in lemon

juice and add crushed garlic, mix together and pour over salad.

Serves 1

Protein Salad

3lbs lamb shoulder

3 tbsp butter (softened)

4 rosemary sprigs (just the leaves)

4 cloves of garlic (finely chopped)


8-10 anchovy fillets or 3 tsp anchovy paste

1 tbsp mustard seeds


Preheat the oven to 150c. Score the fatty side of the lamb with shallow lines crossing each other. Combine

the butter, rosemary, garlic, lemon juice, anchovies and mustard seeds in a bowl and spread the mixture evenly

over the lamb joint. Cook for 4 hours. Cover with foil half way through if the top is crisping too much.

Remove the lamb from the oven and leave to rest. Serve with sweet potato mash and vegetable of choice.

Serves 4-6

Easy Roast Lamb

500 grams of organic or free range mince

1 medium onion

2 carrots chopped

2 sticks of celery

2 cloves of garlic crushed

1 cup of mushrooms

1 tin of chopped tomatoes

2 tablespoons of tomato puree

Sundried tomatoes chopped (optional)

1 tbsp of mixed dried herbs


2-3 Courgettes depending on the size

Sea Salt and Pepper

Heat the oil in a large pan and add the onion, carrots and celery, saute for 5 minutes and then add the garlic

and mixed herbs. Add the mince to the pan and break up into smaller pieces with the spatula as the meat

browns. Once browned all over add the mushrooms and cook for a couple of minutes then add the tomatoes,

tomato puree and sundried tomatoes and cook for approx. 20-30 mins. Add some water if not enough liquid

from the tomatoes. Whilst cooking you can prepare your courgettes. You can use a julienne peeler to create

your courgetti. In a large frying pan or wok heat a little oil and add the courgettes and heat through. You may

want to drain the courgetti in a sieve once heated.

Serves 2 people depending on your portion size there maybe a little bolognaise left over


Spag Bowl with Courgetti

1 tbsp Coconut oil

2 Chicken breasts (diced)

2 Peppers (diced)

1 Onion (diced)

1 Courgette (sliced)

1 handful of spinach

6-7 eggs

1 tbsp Worchester sauce

Preheat oven to 180C. Heat the oil in a pan and fry the onion, pepper and courgettes for approx. 5 minutes and

then set aside. Then fry the chicken on a medium heat with the Worcester sauce until brown. Mix the eggs in

a large bowl and add all of the ingredients. Pour the mix into a loaf tin and cook for 15-20 mins.

Serves 2


Chicken and Veg Bake

Chicken and Veg Bake

500 g braising steak

1 cup of mushrooms (sliced)

3 tbsp of tomato puree

2 leeks (sliced)

1 carrot (sliced)

1 red onion (chopped)


2 tbsp Worcester sauce

1 tbsp coconut oil

800ml gluten free beef stock

Heat the oil in a large pan and add the onion, carrots, leeks, mushrooms and garlic and cook for approx. 5 mins

until soft. Add the beef and stir until meat is brown. Add the stock and puree and simmer for 1.5 hrs until meat

is tender. Serve with either cauliflower rice or steamed vegetables.

Serves 2


Beef Casserole

1 cauliflower – grated or food processed


2 chicken breasts

2 tsp of medium curry powder

2 tsp of ground coriander

½ tsp of ground cumin

½ tsp of turmeric

1 tbsp of peeled and chopped ginger

2 gloves of garlic

1 large onion

Peel the cauliflower and chop in a food processor until grated (or grate manually). Leave aside whilst

preparing the chicken. Chop the chicken in small pieces, add a tsp of coconut oil and cook for 8-10 minutes.

In a separate pan, add the tinned tomatoes, all the spices, ginger, and chopped onion. Heat and mix for 5

minutes and then add the chicken. Mix in the chicken and simmer for 5-10 minutes whilst preparing the rice.

Add the cauliflower to a large frying pan and add with the remaining coconut oil. Stir consistently to ensure it

doesn’t burn. After 5 minutes taste and ensure that’s its soft and cooked. Then serve the chicken curry with

the rice. Enjoy

Serves 2

Serves 2


Chicken Curry

2 chicken breasts

100g smoked bacon chopped

1 cup of mushrooms sliced

½ cup of peas

1 red onion diced

1 tablespoon paprika

1 tablespoon cumin seeds

1 teaspoon chilli

3 tablespoons of Worcester sauce

1 tablespoon coconut oil

Sea Salt and Pepper

In a large pan heat the coconut oil and add the onion, cook until soft and then add the bacon bits and stir until

cooked. Add the chicken and cook for 6 minutes and then add the paprika, cumin seeds and Worcester sauce.

Add the mushrooms and peas and cook for around 15 minutes. Serve with refried beans and homemade

guacamole.

Serves 2


Chicken Tex Mex

1 tablespoon of butter

1 tbsp ground turmeric

1 tsp of black pepper

2 chicken breasts or 4 thighs/legs

2 garlic cloves, chopped finely

1 large onion

Pinch of salt

1 yellow pepper, chopped

8-10 cherry tomatoes

1 courgette sliced


Preheat the oven to 350 °F. Melt the half butter and place into a bowl with the turmeric and black pepper. Coat

the chicken with the mixture ensuring that all sides are coated. Place into the oven for 20-30 minutes. Melt the

remaining butter in a frying pan on a low heat and add the garlic and onion. After 3 minutes, add the pepper,

tomatoes, courgette and mix well. Cook until the corgeuttes and peppers become soft. Serve with the chicken

and drizzle over the lemon. Enjoy

Serves 3-4


Chicken and Vegetables

Roasted Chicken and

Vegetables


1 free range or organic chicken breast

1 garlic clove

1 tbsp of tomato puree

½ a red onion

½ red and green peppers

1 tsp of dried mixed herbs

Salt and pepper

Pre heat the oven to 180°C. Butterfly and flatten the chicken. Cover the chicken breast with the tomato puree.

Then add the onions, garlic and peppers to the breast. Season and add the mixed herbs. Place onto a baking

tray and place in the oven for 20-25 minutes. Enjoy

Experiment with different toppings such as tomatoes, mushrooms, grated cheese.

Serves 1

Chicken Pizza

2 chicken breasts

1 small red onion

1 Pepper (any colour)

1 cup of mushrooms

1 cup of broccoli chopped into small pieces

2 garlic cloves of garlic (crushed)

1 tablespoon sesame oil

1 tablespoon of coconut oil

½ cup of chicken or vegetable stock

1 tablespoon soy sauce

1 tablespoon minced fresh ginger

Sea Salt and Pepper

Mix the stock, soy sauce and sesame oil together in a small bowl and set aside.

Heat the coconut oil in a large wok or saute pan and add the onions and saute for 3 minutes. Clear space in the

middle of the onions and add the ginger and garlic. Saute for 30 seconds. Add the chicken and stir until lightly

browned then add the rest of the vegetables and stir.

Add the stock mixture to the pan and bring to a simmer, reduce the heat and cook for around 5-8 minutes until

vegetables are cooked but still firm.

Serves 2


Chicken Stir Fry

500g minced beef

1 large onion

2 cloves of garlic

1 pepper (colour of your choice)

1 can tomatoes

3 tablespoons of tomato paste

2 green chillies or chili powder (optional)

1 tablespoon dried oregano

1 teaspoon smoked paprika

2 teaspoons ground cumin

1/3 cup of water (optional)

In a large pan fry onions, pepper and garlic for a few minutes, add the minced beef and cook until brown. Next

add all of the remaining ingredients and mix well. Cook for approx. 30 mins on a low heat.

Serve over cauliflower rice (see recipe)

Serves 2


Good Old Chili


500 grams of organic or free range mince

1 medium red onion (finely chopped)

1 tbsp of mixed herbs

1 tbsp of garlic (crushed)

1 egg yolk

1 tsp of chilli (optional)

Sea Salt and Pepper

Add all the ingredients into a large mixing bowl. Mix well and shape into burger shapes. Grill for

approximately 6-8 minutes each side.

Serves 3-4

Beef Burgers

Pre heat the oven to 180°C. Peel and chop the sweet potato. Steam or boil the potatoes until soft

(approximately 20 minutes). In a separate pan, heat the coconut oil and cook the onions, mince, carrots and

garlic until brown. Once the mince is brown and the carrots are soft, add the herbs, smoked paprika, tomato

puree and seasoning. Cook for another 5-8 minutes and then remove from the heat. Once the sweet potato is

cooked, drain and mash with the butter. Place the meat into a baking dish (approximately 9 x 13 inch) and

evenly spread. Then add the sweet potato on top ensuring there are no gaps, covering the meat fully. Place in

the oven and cook for 30-40 minutes until the potato has turned brown. Enjoy


Sweet Potato Cottage Pie

500 grams of beef mince

1 tablespoon of coconut oil

3 cloves of garlic

1 heaped tablespoon of fresh tyme

1 heaped tablespoon of fresh rosemary

2 tablespoons of tomato puree

2 teaspoons of smoked paprika

2 medium onions

2 large carrots

4 sweet potatoes (medium)

1 tablespoon of butter

Serves 3-4

1 Cauliflower

25g of butter (more can be used if necessary)

Seasoning (Salt and Ground Pepper)

You can either grate your cauliflower or finely chop in a blender. Melt the butter in a large frying pan or wok

and add the cauliflower. Mix well and add salt and pepper to taste. Cook for about 5-10 mins adding more

butter if necessary.

Serves 2


Cauliflower Rice

2 meduim sweet potatoes (5oz)

1 teaspoon of paprika

¼ of tablespoon of thyme

¼ teaspoon of rosemary

¼ cayenne pepper

1 tablespoon of olive oil

Preheat the oven to 375°F. In a mixing bowl, mix the paprika, thyme and cayenne pepper. Slice the sweet

potatoes in half-length ways. Then cut until the potatoes are shaped like wedges. Cover all the wedges with

olive oil and then rub in the mixture. Place the coated sweet potatoes on a baking tray and place in the oven

until soft and tender, approx. 45 minutes.

Serves 2 people


Sweet Potato Cajun Wedges


3 large parsnips (cut into quarters)

Salt and Pepper

Pre heat the oven to 180°C. Heat the oil on a tray in the oven for 3 minutes. Place the parsnips on the

tray and rub in the coconut oil. Season with salt and pepper and cook for 25-30 minutes

Serves 2


Parsnip Chips

Lentil Bolognese

3 large carrots

175g sun-dried tomatoes

3 cloves of garlic, peeled and crushed

2 x 400g tins chopped tomatoes

1 large red onion

400g of tomato puree

500g of green lentils

600ml boiling water

Salt and pepper

Start by peeling and grating the carrots using the coarse side of your grater. Chop the sun-dried

tomatoes into small pieces and finely dice the onion. Add the grated carrot, chopped sun-dried

tomatoes, diced onion and crushed garlic to a large saucepan with the tins of chopped tomatoes, tomato

puree, lentils and the boiling water.

Stir everything together and then allow the mixture to simmer for at least an hour, stirring it every now

and again as it cooks. If it looks too dry (or the lentils are still hard), add some more boiling water; if it

looks too wet, turn the heat up for a bit to let some of the water boil away.

Serves 6


Serves 4-6

2 tablespoons of olive oil

2 medium aubergines

2 red onions (finely chopped)

4 garlic cloves (crushed)

10 small red chillies

2 tins of chopped tomatoes

1 teaspoon ground coriander

Pinch of ground cumin

Pinch of ground cinnamon

1 bay leaf

1 tin of cooked black beans

Salt and freshly ground black pepper

Aubergine and Black Bean Chili




Heat the oil in a pan and fry the aubergines for about four minutes, to colour and soften. Remove

and drain on kitchen paper. Fry the onions and garlic in the same pan until soft, then add the chillies

and cook for five minutes. Add the tomatoes, coriander, cumin, cinnamon, bay leaf and aubergines

and simmer for five minutes. Add the beans, season well and cook for 15 minutes.

2 cans of black beans, rinsed and drained

1 onion, chopped finely

3 garlic cloves

2 carrots, grated

1/2 cup oats

1 tbsp soy sauce

2 tbsp coconut oil

1 tsp cumin

1/2 tsp coriander

1/2 tsp chili powder

1/4 tsp cayenne pepper

Salt and pepper to taste

Serves 3-4

Black Bean Burgers

Heat one tablespoon of coconut oil in a pan. Combine onions, garlic, salt, and pepper and cook until

onions are soft. Add carrots, cumin, coriander, chili powder, and cayenne pepper until carrots are

tender. Remove pan from heat. In a separate bowl, mash the beans and then add the contents of the

pan along with the soy sauce and oats. Mix and form four patties. Place in freezer for 30 minutes to

set. Add the remaining oil to the pan and cook for 5-8 mins on each side.


600g courgettes, trimmed and coarsely grated

3 tbsp olive oil

1 small onion, peeled and chopped

1 clove garlic, peeled and crushed

1 tsp ground cumin

1 tsp ground coriander

1 tin chickpeas, drained and rinsed

1 egg

150g breadcrumbs, wholemeal

75g halloumi, diced

Serves 3-4


Courgette & Halloumi Burger

Using your hands, squeeze as much moisture as you can out of the courgettes. Heat 2 tbsp of the oil

in a non-stick pan and add the courgettes. Fry over a medium heat for 8-10 minutes, until the

moisture has evaporated. Add the onion and cook for 3 minutes. Add the garlic and spices and cook

for a further minute. Remove from the heat, transfer to a bowl and leave to cool.

Blend the chickpeas and egg in a food processor. Add to the courgettes along with the breadcrumbs

and mix well. Fold in the halloumi and season to taste. Shape the mix into 6 burgers. Cover and chill

for at least 1 hour.

Brush the burgers with the remaining oil and grill/BBQ for 5 mins on each side.

3 shallots (chopped)

3 garlic cloves (crushed)

1 red chilli (chopped and de-seeded)

25g fresh root ginger (chopped)

4 kaffir lime leaves

1 tbsp dried lemongrass

2 tsps fresh coriander (chopped)

1 tbsp fish sauce

Juice of 1 lime

350g king prawns

200ml coconut milk

Salt and pepper, to taste.

1 cauliflower (grated)

Coriander, chili and spring onion, to garnish.

Prawn Curry

Blend the shallots, garlic, chillies, ginger, lime leaves, lemongrass, coriander, fish sauce and juice of

1/2 the lime for 2-3 minutes until you make a paste. Fry the paste over a medium heat for 1-2

minutes. Add the prawns and fry for a further 2-3 minutes. Turn down the heat and stir the coconut

milk into the prawns and paste. Add salt and pepper to taste, followed by the juice of the remaining

1/2 lime. Serve with cauliflower rice and garnish with chopped fresh coriander, chili and spring

onion.

Serves 2


. 4 tbsp paprika or smoked paprika

1-2 tsp cayenne chilli powder

2 tsp garlic powder

1 tsp dried thyme

4 tsp salt

3 tsp freshly ground black pepper

4 tbsp olive oil

4 tbsp apple cider vinegar

4 heaped tbsp honey

2 large onions peeled and chopped

2 kg boneless pork shoulder

Pulled Pork

Mix the paprika, cayenne, garlic powder, thyme, salt and pepper in a bowl with a fork before adding

the olive oil, apple cider vinegar and honey and mix again to form a paste. Place the chopped onion

in the bottom of the slow cooker. Pour the paste mixture over the top of the pork and ensure you use

a spoon to get every bit out of the bowl and then cover as much of the pork as possible with the

paste and then place on top of the onions in the slow cooker. If an unusual shape or size you can cut

the pork into 2 pieces. Turn the slow cooker on to a low setting and cook for with 7-8 hours or until

the pork is tender enough for you to get you’re shred on with a fork.


2 lbs salmon, cut into 4 pieces

1 tbs olive oil (I used light extra virgin

olive oil)

1 tsp salt

1 tsp paprika powder

1 tsp black pepper

For the Avocado salsa:

1 avocado, sliced

1/2 small red onion, sliced

Juice from 2 limes

1-2 tbs finely chopped coriander

Salt to taste

Salmon and Avocado Salsa

Mix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets

with olive oil and this seasoning mix. Refrigerate for at least 30 minutes. Pre-heat the grill.

Combine the avocado, onion, cilantro, lime juice, and salt in a bowl and mix well, chill until ready

to use. Grill the salmon to desired doneness. (I grilled for about 5 minutes) Top with avocado salsa

and enjoy.

Serves 2


Stuffed Pepper with Egg

1 large red pepper, halved, seeds removed.

Olive oil

8 sun-dried tomatoes, finely chopped

2 teaspoons of harissa paste

A handful of fresh baby spinach

2 large eggs

A handful of fresh basil leaves

Serves 1

Preheat the oven to 180C/gas mark 4. Put the pepper halves on a baking tray, drizzle with a little olive

oil and roast for 10 minutes. Mix the tomatoes and harissa paste together in a bowl. Add the spinach

and combine. Season with salt and pepper. Remove the peppers from the oven. Spoon the tomato and

spinach mixture into the peppers. Break a whole egg slowly over the top of each half (take care not to

let the egg spill over). Return to the oven and bake for 16 to 18 minutes, until the egg yolk is cooked as

you like it.


Preheat the grill. Heat the coconut oil in a large frying pan and then add red onion and butternut squash and

cook for about 15 minutes over a medium heat until soft. Mix the chilli, garlic and cider vinegar in a bowl

then add to the frying pan with the squash. Stir until it is all lightly covered. Pour the eggs over the mixture

and scatter over the feta cheese in even chunks across the pan. Cook until the base is set, then place under

the grill until the top is completely cooked. Sprinkle with the coriander before serving.

Serves 2

1 teaspoon of coconut oil

1 red onion, finely diced

400g butternut squash, cut into small cubes

2 red chillies, deseeded and finely chopped

1 garlic clove, crushed

2 tablespoons cider vinegar

6 free-range eggs

150g feta cheese, in crumbled chunks

1 small handful of coriander

Butternut Squash Chilli & Feta

Fritta

Butternut Squash Chilli & Feta Fritta


Tomato and Egg Bake

Preheat the oven to fan 180/C. Cut the tomatoes into quarters depending on their size, then spread

them over a fairly shallow ovenproof dish. Slice the garlic thinly and sprinkle over the tomatoes. Add

olive oil and season well with salt and pepper and mix all together. Place the dish in the oven and bake

for 40 mins until the tomatoes have softened. Create four gaps among the tomatoes, break an egg into

each gap and cover the dish with a sheet of foil. Return it to the oven for 5-10 minutes until the eggs

are set to your liking. Scatter over the herbs and serve piping hot with fresh salad.

Serves 4

900g fresh tomatoes (vine / plumb)

3 garlic cloves

3 tablespoons olive oil

4 large free range eggs

2 tablespoons of chopped parsley


Tomato and Egg Bake

300 grams of mixed nuts (we used, macadamia,

almonds and cashew nuts)

2 tbsp of olive oil

2 tbsp of apple cider vinegar

½ tsp of sea salt

Salt and Vinegar Nuts

Pre heat the oven to 120°C. Place all the nuts into a bowl and add the oil, salt and vinegar. Mix well and

ensure that all nuts are covered. Place onto an ovenproof dish and place into the oven for 2 hours. Once

baked and crunchy, leave to cool before eating.


2 1/2 cups of chickpeas canned

1 large red pepper

1/2 a red chilli

3 tablespoons of olive oil

1/4 of a cup of water

1 tablespoon of tahini

2 teaspoons of paprika

1 teaspoon of cumin

2 lemons

Pinch of salt

Roasted Pepper Hummus

Slice the red pepper into about eight long strips, discarding the seedy centre part. Then place these

strips in a baking tray and bake for about 10 minutes at 180C. While the pepper bakes make the rest

of the hummus. First squeeze the lemons then place the lemon juice and all of the other ingredients

into a food processor and blend until smooth, this should take 3-4 minutes. The stronger your

processor the smoother and creamier the hummus will be. Once the peppers have cooked for ten

minutes and are starting to turn ever so slightly brown at the edges remove them from the oven,

allow them to cool for a couple of minutes and then add them to the food processor with the

hummus and blend until smooth. Finally serve and enjoy!


1 tbsp of olive oil

1 bag of kale or 3 large handfuls

1 tbsp of apple cider vinegar

Salt and Pepper

Kale Crips

Pre heat the oven to 180°C. Place the kale on a tray and drizzle the oil and apple cider vinegar. Place in the

oven for approximately 8-15 minutes. Please keep an eye on it to ensure it doesn’t burn.

Serves 2-3

.


1 medium courgette (grated)

2 large eggs

Salt and pepper


Courgette Pancakes

Combine the grated courgette, eggs and seasoning in a bowl. Heat the oil in a frying pan on a medium heat

then spoon in the mixture. Fry until brown pressing down flat on the mixture and flip both sides.

Serves 1


1 Apple

1-2 tbsp of nut butter (cashew, almond, peanut)

Nut Butter Sandwich

Cut your apple into slices and spread nut butter on one slice and top with another slice to make a sandwich.


100grams of seed mix (sunflower seeds, pumpkin

seeds and pine nuts)

1 ½ tbsp. of soy sauce

Soy Sauce Seeds

Place the seeds into a mixing bowl, pour over the soy sauce and mix well. Place in the oven for

approximately 10-15 minutes until lightly brown. Allow to cool before eating.


300 grams of macadamia nuts

2 tablespoons of agave Syrup

Agave Macadamia Nuts

Pre heat the oven to 300°F and line a baking tray with greaseproof paper. Place the nuts into a bowl (I

prefer a bowl with a lid, easy to mix together) and cover with agave syrup. Bake for about 8-15 minutes

until lightly browned. Allow to cool before eating. You can use any nut.


2 sweet potatoes (chopped)

1 tbsp olive oil

1 tsp of garlic granules

1 tsp of sea salt

1 tsp of ground pepper

Sweet Potato Crips

Pre heat the oven to 140°C. Slice the sweet potatoes into thin slices. The thinner the slice the quicker they

cook. I would recommend ¼ inch thick. Place the chopped potatoes into a mixing bowl and add the

remaining ingredients. Mix well ensuring all the potatoes are covered with seasoning. Place in the oven for

approximately 40-60 minutes. Remove from the oven once the potatoes have started to go light brown and

crispy. Enjoy


INGREDIENTS 2 large sweet potatoes (600g)

2/3 of a cup of ground almonds (80g)

1/2 a cup of buckwheat or brown rice

flour (100g)

18 dates

4 tablespoons of raw cacao

3 tablespoons of pure maple syrup or agave

syrup

pinch of salt

Sweet Potato Brownies

METHOD

Start by pre-heating the oven to 180C then peel the sweet potatoes. Cut them into chunks and place

into a steamer or boil for about twenty minutes, until they become soft. Once they are soft add

them to a food processor with the dates. Put the remaining ingredients into a bowl, before mixing

in the sweet potato date combination. Stir well. Place into a lined baking dish and cook for about

twenty minutes, until you can pierce the brownie cake with a fork bringing it out dry. Remove the

tray and allow it to cool for about ten minutes – this is important as it allows them to stick

together. Remove the brownies from the tray, allow to cool before cutting them into squares. Enjoy

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4 over ripe bananas

4 eggs

½ cup almond butter (140g)

2-3 tbsp grass-fed butter/melted coconut oil

1-2 tbsp maple syrup

½ cup coconut flour (75g)

1tbsp cinnamon

1 tsp baking soda

1 tsp baking powder (gluten free)

2 tsps vanilla extract

pinch of sea salt

30g of 80% plus dark chocolate

¼ cup of walnuts or pecans

4 soft, dried figs

Banana and Chocolate

Bread

Preheat oven to 175 Celsius (350 F). Combine the bananas, eggs, and nut butter, grass-fed butter and maple

syrup in a blender, food processor, or mixing bowl and mix well (if using a mixing bowl you need a good hand-

mixer . Once all of your ingredients are blended, add in your coconut flour, cinnamon, baking soda, baking

powder, vanilla, and sea salt and mix well. Break up the chocolate and walnuts into small-ish chunks, then cut

up the figs into small-ish pieces, then stir all three carefully into the mixture. Pour your batter in a silicon

pan/lined bread tin and spread it evenly. Place in the preheated oven and bake for 55-60 minutes or until a

knife inserted into the centre comes out clean. Remove from oven and flip your bread out onto a cooling rack.

Slice and serve!


INGREDIENTS Makes 20 bars (about 3×1 inches big)

400g of oats

400g of dates (400g)

300ml of water

200g of raisins

100g of sunflower seeds

3 tablespoons of coconut oil

4 tablespoons of chia seeds with 16

tablespoons of water

2 teaspoons of cinnamon

Oat and Date Flapjack

METHOD

Start by pre-heating the oven to 200C. Then combine the chia seeds and water in a mug.

Let this mix sit for about ten minutes until a gel forms. While the chia gel forms, pit the

dates and place them in a saucepan with the coconut oil. Allow the dates and coconut oil to

melt for about five minutes – until the dates are nice and soft. Next, place the dates and

coconut oil into a blender with the water and blend until a smooth paste forms. Add the

oats, sunflower seeds, raisins and cinnamon to a mixing bowl and stir in the date mix. Then

once the chia gel has formed stir this into the mix too. Line a baking tray (about 6×9

inches) with baking paper, or grease it with coconut oil. Then pour the granola bar mix into

it the baking tray and spread it evenly across. Place the tray in the oven for about 35

minutes, until the top turns golden. At this point take the tray out of the oven and leave it to

cool for about 15 minutes, before cutting it into bars – this is important for getting them to

set. Store the bars in an airtight container at room temperature.

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INGREDIENTS

150 g rolled oats

100g raisins

50g ground almonds

200g apple puree

1 tablespoon tahini

1 tablespoon raw cacao powder

50g cacao nibs

Cacao, Oat and Raisin

Cookies

METHOD

Pre-heat the oven to 170C (fan 150). Place all of the ingredients into a bowl and stir them together until a sticky mixture forms. Line a backing trading with baking paper and scoop 1 tablespoon of the mix into your hand and roll into a ball. Place on the baking tray and push down the mix so the bottom is flat but the cookie is about 1cm thick.

Repeat until the mixture has all gone, should make around 16 cookies. Place in the oven and bake for 20 mins. Leave the cookies to cool on the tray and store in an airtight container. Should last around 5 days.

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INGREDIENTS 300 g of dates


7 tbsp of oats

3 tbsps peanut butter

3 tbsp of raw cacao powder

1 scoop of chocolate protein powder

Peanut Protein Balls

METHOD

Heat the dates in boiling water for approximately 5 minutes. Drain and place the dates into a food processor, then add the remaining ingredients. Blend until the mixture forms a sticky consistency. Take a small amount of mixture and roll it into the size of a golf ball. Repeat this for the entire mixture. Place the balls on greaseproof paper and freeze for 2-3 hours. To eat, remove from the freezer and leave for 1-2 minutes. Enjoy.

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INGREDIENTS

1 cup of raw cacao butter

3-4 tablespoons of maple syrup

2-3 tablespoons of raw cacao powder

Raw Chocolate

METHOD

Place all the ingredients into a medium sized pan. Slowly heat until mixture is

smooth, do not burn. Once melted, pour into shape based moulds and freeze for 1

hour. Once frozen, take them out a place in the fridge. Enjoy.

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Add dark chocolate to a glass bowl, place directly above a saucepan of boiling hot water, gradually

stir until melted. Coat the strawberries in the chocolate and sprinkle over the coconut to finish.

Serves 3-4

1 Bar of Dark Chocolate (70% minimum)

1 Punnet of Strawberries

Dessicated Coconut


Dark Chocolate Strawberries

INGREDIENTS 9 tbsps Almond butter (or nut butter of

your choice)

4 tbsps Coconut oil

3 tbsp raw cacoa

400g dates

Almond Fudge

METHOD

Place the dates in boiling water for approximately 5 minutes until soft. Whilst in the pan,

place all the remaining ingredients into a food processor. Once softened, drain the dates

and add them to the food processor. Blend for approximately 2 minutes until a gooey paste

is formed. Line a roughly 25cm baking dish with baking paper and pour in the mixture.

Evenly spread and place in the freezer for 3 hours. Store in the freezer. When you want to

eat a piece, take it out of the freezer for couple of minutes to allow it to warm before

eating.

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Documents

Serves 1 - Hampshire...You may wish to make 2-3 smaller pancakes as these will easier to flip. Top with fresh berries and cinnamon. Breakfast Pancakes Serves 1 1 banana 1 knob of butter