FORTITUDE
FORTITUDE
FORTITUDE
FORTITUDE
FORTITUDE
YOUR VISION, OUR MISSION
BREAKFAST
BANANA PROTEIN MUFFINS
INGREDIENTS (12 servings):
LARGE BANANA: 1
EGG WHITES: 3/4 CUP
NONFAT, PLAIN GREEK YOGURT: 1/2 CUP
OATS: 3/4 CUP
Genetic Supplements Bio Whey Protein Powder: 2 Scoops
SUGAR: 2 TBSP (OR SPLENDA BAKING SUGAR)
BREAKFAST
PROTEIN PANCAKES
INGREDIENTS (1 serving):
1 whole egg
2 egg whites
12.5g Genetic Supplement Bio Whey Protein (you can purchase through me direct) 1⁄2 banana peeled and sliced
15g oats
1 tsp cinnamon
1 Tablespoon cottage cheese (adds texture) 8g Coconut Oil.
60g Total 0% Fat Greek Yoghurt
METHOD:
-
Preheat oven to 350 degrees F.
-
Pop all the ingredients into a blender and blend until smooth.
-
Spray 12-tin muffin tray with cooking spray. Divide mixture evenly among 12 muffin tins. Place a thin slice of banana on top of each muffin.
-
Bake for 20 minutes or until an inserted knife comes out clean. Enjoy!
METHOD:
For pancake: In a bowl whisk together eggs, whey protein and cottage cheese until all ingredients are combined. Then stir in banana, oats and cinnamon. Warm a medium sized non-stick frying pan and add coconut oil. Pour mixture to desired size and cook on both sides for 1-2 mins.
To serve: Serve with Greek yoghurt and a hit of lime zest
Tips: Look for bubbles in pancakes, an indication that one side is cooked.
BREAKFAST
MUSHROOM & MOZZARELLA OMLETTE
INGREDIENTS (1 serving)
3 medium eggs
55g button mushrooms
10g coconut oil
36g Grated Mozzarella
155g raw Spinach/kale/beans/asparagus or broccoli
METHOD:
Turn on grill
For omelette: In a bowl Mix eggs and season with salt and pepper.
Heat a medium sized non-stick frying pan over a high heat. Cook thinly sliced mushrooms in coconut oil for 2-3 mins. Reduce heat and add egg mix. Gently move around egg mix so it covers the pan, cook for 1-2 mins until egg is almost cooked.
Sprinkle grated mozzarella and finish under the grill.
To serve: If feeling brave fold omelette in half and serve immediately with greens.
Tips: When cooking mushrooms try not to move them around as it will knock out all the flavour. Turn one or two times max.
BREAKFAST
SCRAMBLED EGGS WITH SPINACH & FETA
INGREDIENTS (1 serving)
10g Coconut Oil
80g cherry tomatoes chopped in half
40g spring onions chopped 3 Whole eggs beaten
1 small bunch chopped chives
52g Feta Cheese
100g Spinach uncooked
METHOD:
For eggs: In a medium non-stick pan warm the coconut oil and gently cook the onions and tomatoes for 3-4 mins. Turn the heat down low and add your beaten eggs. Keep stirring the eggs until they form scrambled eggs. Season with salt and pepper.
To serve: Mix through chives and crumble through feta, serve with spinach. Tips: Enjoy feta warm or cold, stir it through or just crumble on top.
BREAKFAST
FRUIT & OAT CHARGE
INGREDIENTS (12 servings)
100g dried fruit, such as sulataners, apricot
50g mixed unsalted nuts, such as almonds, hazelnuts
50g mixed seeds, such as pumpkin, sunflower, sesame
400g porridge oats
1 teaspoon ground cinnamon - optional
milk or natural yoghur to serve
METHOD:
To make the basic cereal, roughly chop any larger dried fruit and nuts, then place into a large bowl along with the seeds, oats and cinnamon (if using).
Tip into an airtight container.
Now you have two choices. To serve your cereal as it is, place a handful of cereal (roughly 50g) per person into your serving bowls. Add milk or natural yoghurt and chopped fresh fruit, if you like, then serve.
BREAKFAST
PORRIDGE POWER
INGREDIENTS (2 servings)
6 tbsp porridge oats
just under ½ x 200ml tub 0% fat Greek-style yogurt
½ x 350g pack frozen blueberries
1 tsp honey
METHOD:
-
Put the oats in a non-stick pan with 400ml water and cook over the heat, stirring occasionally for about 2 minutes until thickened. Remove from the heat and add a third of the yogurt.
-
Meanwhile, tip the blueberries into a pan with 1 tbsp water and the honey if using and gently poach until the blueberries have thawed and they are tender, but still holding their shape.
-
Spoon the porridge into bowls, top with the remaining yogurt and spoon over the blueberries.
METHOD:
-
Heat oven to 200C/180C fan/gas 6. Put the spinach into a colander, then pour over a kettle of boiling water to wilt the leaves. Squeeze out excess water and divide between 4 small ovenproof dishes.
-
Mix the tomatoes with the chilli flakes and some seasoning, then add to the dishes with the spinach. Make a small well in the centre of each and crack in an egg. Bake for 12-15 mins or more depending on how you like your eggs. Serve with crusty bread, if you like.
METHOD:
-
Preheat the oven to 190C/Gas 5/fan oven 170C. Halve some of the pecans, leave some whole. Mix with peanuts, oats, sesame seeds, sunflower seeds and a pinch of salt in a large bowl. In a jug, measure the oil and pour into the mixture, then measure the honey – it will slide out easily. Stir together with a fork to break up any big clumps of oats.
-
Pour on to a large baking tray with sides, preferably non-stick, in a thin layer. Bake for 20-25 minutes, stirring well at least twice and bringing the mixture in from the edges, until it is golden. Transfer to a large bowl and leave to cool.
-
Mix in the berries and cherries and serve with plenty of chilled milk.
-
Store for up to 1 month in airtight container.
BREAKFAST
FRUITY GRANOLA CRUNCH
INGREDIENTS (12 servings)
175g mixed nuts (pecan halves and peanuts in their red skins)
450g rolled oats
50g sesame seeds
50g sunflower seeds
125ml sunflower oil
100ml runny honey
half a 170g packet dried berries and cherry
BREAKFAST
FIBRE ME UP
INGREDIENTS (18 serving)
300g jumbo oats
100g Allbran
25g wheatgerm100g dark raisins
140g ready-to-eat apricots snipped into chunks
50g golden linseed
METHOD:
-
Mix everything in a large bowl.
-
Pour lots of chilled milk over and let it soak while you make tea. If you want to sweeten it, grate over some unpeeled apple and sprinkle with dark muscovado sugar.
-
Store for up to 2 months, airtight.
BREAKFAST
AVACADO ON TOAST
INGREDIENTS (1 serving)
2 slices of 100% wholewheat bread
1 avacado
Butter - optional
METHOD:
1. Toasted your bread to taste.
2. Peel avacado, remove stone, cut in half and spread on both slices of toast
LUNCH
SUMMER CRUNCH SALAD
INGREDIENTS (4 servings)
200g pack small button mushroom, finely sliced
juice 1 lemon
200g green bean, trimmed
handful soft green herbs, such as basil, chervil, parsley and tarragon
100g cherry tomato, quartered
3 tbsp olive oil
75g Parmesan
(or vegetarian alternative), shaved into large curls
METHOD:
-
In a bowl, toss mushrooms with half the lemon juice and set aside – the lemon juice will soften the mushrooms. Blanch the beans in boiling salted water for 5-6 mins until they still have a crunch, but they are not squeaky, then drain and cool in iced water.
-
Toss the beans and mushrooms together in a bowl with the herbs and season with salt and pepper. Toss through the tomatoes, remaining lemon juice and the olive oil and scatter with Parmesan just before serving.
METHOD:
-
Put the kettle on to boil while you finely slice the onion. Heat the oil in a medium pan, add the onion and fry for 2 mins while you slice the garlic and dice the carrots. Add them to the pan, and cook briefly over the heat.
-
Pour in 1 litre of the boiling water from the kettle, stir in the lentils and stock cube, then cover the pan and cook over a medium heat for 15 mins until the lentils are tender. Take off the heat and stir in the parsley. Ladle into bowls, and scatter with extra parsley leaves, if you like.
LUNCH
MOROCCAN CHICKEN SALAD
INGREDIENTS (4 servings) 377kcl PS
2 chicken breasts, about 150g each
4tsps olive oil
2tsps harissa paste
6 baby courgettes, each sliced into 3 pieces lengthways
4 slices of ciabatta
2 handfuls of watercress
180g packet griddled artichokes in oil
16 green olives
1tbsp balsamic vinegar
Handful of garlic chives, optional
METHOD:
-
Put the chicken breasts between 2 sheets of cling film and bash with a rolling pin until the meat is about 1cm thick.
-
Rub 2tsps of oil over the chicken, then the harissa paste. Heat a griddle pan until very hot. Rub the rest of the oil over the courgette slices and grill until tender.
-
Wipe any excess paste off the chicken and grill the breasts for 3-4 minutes on each side. Take out of the pan and wrap in foil. Griddle the slices of ciabatta.
-
Divide the watercress, chunks of ciabatta, courgettes, artichokes and olives between 4 plates. Slice the chicken and arrange on top. Whisk 3tbsps of oil from the pack of artichokes with the balsamic vinegar and drizzle over the salad. Scatter with garlic chives, if you like.
LUNCH
FRESH SALMON & MINTED VEG
INGREDIENTS (4 servings) 377kcl PS
500g baby new potatoes, halved
Pinch of Salt
A few sprigs fresh mint
150g frozen peas
150g frozen broad beans
200g baby Spring greens, washed and shredded
4 pieces cooked hot-smoked salmon, at room temperature,flaked in chunky pieces
4tbsp extra virgin olive oil
1 lemon, cut into wedges
Freshly ground black pepper
METHOD:
-
Put the potatoes in a large saucepan and cover with water. Add a pinch of salt and a sprig of mint. Bring to the boil and cook for 7-8 mins until almost cooked. Discard the mint.
-
Add the peas, beans and greens; mix well and bring back to the boil, cover and cook for a further 4-5 mins until everything is just tender. Drain well and leave to cool for about 20 mins.
-
To serve, roughly chop a few sprigs of mint and toss into the warm vegetables. Pile on to serving plates and top with pieces of salmon. Serve immediately drizzled with olive oil, a squeeze of lemon and black pepper to season.
LUNCH
TUNA BEAN PASTA
INGREDIENTS (4 servings) 377kcl PS
200g dried penne
200g green beans, trimmed and halved
2 x 185g cans tuna chunks in spring water, drained
2 little gem lettuce, leaves separated and roughly torn into bite-sized pieces
1 yellow pepper, deseeded and cut into small pieces
200g midi or large cherry tomatoes, halved or quartered
8 pitted black olives
1 red onion, peeled and thinly sliced
4 eggs, boiled to your liking, halved or quartered (optional)
METHOD:
-
Cook the pasta according to the packet instructions, adding the green beans to the pan for the last 3 minutes of cooking time.
-
Place the tuna, lettuce, yellow pepper, tomatoes, olives and red onion in a wide bowl.
-
Make the dressing by whisking all the ingredients together and season well.
-
Drain the pasta and the beans and add to the tuna mixture. Pour over the dressing and toss gently to mix well. Garnish each serving with a boiled egg, if using, and serve immediately.
LUNCH
LAMB & COUSCOUS SALAD
INGREDIENTS (4 servings)
big pinch chilli powder
big pinch cayenne powder
big pinch turmeric
1 tsp olive oil
salt and freshly ground black pepper
150g/5½oz couscous, cooked according to packet instructions
1 red pepper, chopped
1 red onion, chopped
4 tbsp olive oil
2 handfuls spinach
METHOD:
-
Season the lamb with salt and freshly ground pepper. Heat the oil in a frying pan, add the onion and fry for 2 minutes. Add the lamb and cook for 8-10 minutes, turning it occasionally and adding the strips of red pepper for the final 5 minutes.
-
Meanwhile, put the giant couscous and the stock pot into a pan. Cover with boiling water and cook for 6-8 minutes until the couscous is tender and liquid absorbed.
-
Add the lemon juice and zest to the couscous and the cooked pepper. Thickly slice the lamb and serve on the couscous. Top with a handful of spinach leaves and serve with tzatziki.
LUNCH
QUIRKY QUINOA SALAD
INGREDIENTS (2 servings)
100g dried quinoa
75g parsley, roughly chopped
300g tomatoes, cut into 1cm dice (no need to remove the seeds)
100g cucumber, cut into small dice
For the dressing
1 tbsp olive oil
2 tbsp balsamic vinegar
juice and zest ½ lemon
drop of vanilla extract
1 tsp rice syrup or agave
pinch of Himalayan pink salt
½ garlic clove, crushed
50g salad leaves, to serve
METHOD:
-
Cook the quinoa following pack instructions, then set aside to cool.
-
Make the dressing by adding the olive oil, vinegar, lemon juice, vanilla extract, rice syrup, pinch of salt and garlic into a jug and whisk until smooth. Mix this into the quinoa and mix together with all the other ingredients. Serve on a bed of salad leaves.
LUNCH
TURKEY BREAST & MANGO SALSA
INGREDIENTS (2 servings)
400g turkey breast
1/2 orange
4 garlic cloves
juice of half a lime
handful of coriander chopped
one dessert spoonful olive oil
2 teaspoons soy sauce
salt and pepper to taste
For the salsa;
1/2 large mango or 1 small
1/2 red onion
1 chilli (to taste)
handful of coriander
METHOD:
-
If you can, get a whole turkey breast, although turkey breast pieces will work too.
-
Slice the breast across so the top folds back like a book. Otherwise just use the slices as they come.
-
In a bowl, mix the chopped garlic, soy sauce, olive oil, salt and pepper, chopped coriander along with the pulp and juice of the orange and lime.
-
If you have time, cover the turkey breast with the marinade and leave in fridge for an hour (or overnight if preferred)
-
When oven is hot put turkey with marinade into a foil-lined oven dish and cook at 200 degrees C for about 25 minutes.
-
While cooking, make the salsa by either whizzing all the ingredients in a food mixer for a few seconds, or chop them all finely.
LUNCH
CHICKEN WITH LEEK & PROSCIUTTO
INGREDIENTS (4 servings)
Chicken breast without skin
Olive oil
1 leek
2-3 slices of lean bacon or prosciutto ham
Black pepper
Italian mixed dried herbs.
METHOD:
-
Heat oven to about 200 degrees.Wash and cut leek into slices.
-
Wrap chicken breast in ham or bacon.
-
Place wrapped chicken in small baking dish with a little olive oil.
-
Add slices of leek.
-
Sprinkle with a little more olive oil and season with black pepper and the dried herbs.
-
Place dish in oven for 30 mins. (uncovered to achieve crispy ham and leeks).
LUNCH
SPICY PORK WITH APPLE SALSA
INGREDIENTS (2 servings)
1 pork tenderloin (about 450-500g)
1 1/2 teaspoons chili powder
2 sweet potatos
Unlimited Brocolli & carrots
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon smoked paprika
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper,
1 tablespoon olive oil
For salsa:
3/4 tablespoon olive oil
2 finely chopped medium apples
2 tablespoons chopped coriander
zest and juice of a small lime
1 small or 1/2 large red onion chopped finely
METHOD:
-
Combine chilli powder, cumin, paprika, oregano, salt and pepper in bowl large enough for the pork
-
Brush pork thoroughly with olive oil
-
Roll the pork in the spices until well coated. Marinate for 30 mins to an hour
-
Meanwhile prepare the salsa as follows
-
Combine olive oil, chopped apple, lime zest, lime juice, chopped coriander, onion in a small bowl
-
Mash with fork if softer consistency preferred
-
Heat the grill (make sure its hot if electric) and lay pork on the grill rack
-
Grill for 6 minutes on each side
-
Remove from grill pan and cover with foil, and leave to rest for 5 minutes
-
When rested, cut pork into thin slices and serve with the salsa, baked sweet potato and fresh green veg
SUPPER
GREEK STLE ROAST FISH
INGREDIENTS (2 servings)
5 small potatoes (about 400g), scrubbed and cut into wedges
1 onion, halved and sliced
2 garlic cloves, roughly chopped
½ tbsp chopped fresh oregano
2 tbsp olive oil
½ lemon, cut into wedges
2 large tomatoes, cut into wedges
2 fresh skinless pollock fillets (about 200g)
small handful parsley, roughly chopped
METHOD:
-
Heat oven to 200C/180C fan/gas 6. Tip the potatoes, onion, garlic, oregano and olive oil into a roasting tin, season, then mix together with your hands to coat everything in the oil. Roast for 15 mins, turn everything over and bake for 15 mins more.
-
Add the lemon and tomatoes, and roast for 10 mins, then top with the fish fillets and cook for 10 mins more. Serve with parsley scattered over.
SUPPER
POACHED SALMON
INGREDIENTS (2 servings)
225ml (8 fl oz) dry white wine or low-sodium chicken stock
350ml (12 fl oz) water
2 spring onions, sliced
8 black peppercorns
4 salmon fillets, 115g (4oz) each
For the sauce
175ml (6 fl oz) virtually-fat-free fromage frais
1/4 cucumber, peeled and diced
2 tbsp snipped fresh dill
1 tbsp fresh lemon juice
pepper to taste
sprigs of fresh dill to garnish
METHOD:
-
Combine the wine and water in a large nonstick frying pan and stir in the spring onions and peppercorns. Place the salmon in the pan in a single layer. Bring just to the boil over high heat. Reduce the heat to medium-low, cover and simmer for 6 minutes or until the fish flakes when tested with a fork.
-
Meanwhile, stir together the fromage frais, cucumber, dill, lemon juice and pepper in a medium bowl to make a sauce. Refrigerate if not serving immediately.
-
Carefully transfer the salmon fillets with a fish slice to a large platter. Garnish with fresh dill sprigs. Serve hot or chilled, with the sauce.
SUPPER
AUBERGINE CURRY
INGREDIENTS (4 servings)
large aubergine
2 tablespoons vegetable oil
1 teaspoon cumin seeds
1 medium onion, thinly slice
1/2 tablespoon minced ginger root
1/2 tablespoon minced garlic
1 tablespoon curry powder
1 tomato, diced
110g (4 oz) low-fat plain yoghurt
1 fresh green chilli, finely chopped
1 teaspoon salt
half bunch fresh coriander, finely chopped
METHOD:
-
Preheat oven to 230 C / Gas mark 8.
-
Place aubergine on a medium baking tray. Bake 20 to 30 minutes until tender. Remove from heat and allow to cool, then peel and chop.
-
Heat oil in a medium saucepan over medium heat. Mix in cumin seeds and onion. Sauté until onion is tender.
-
Stir in ginger, garlic, curry powder and tomato, and cook for 1 minute. Stir in yoghurt. Mix in aubergine and chilli, and season with salt. Cover, and cook 10 minutes over high heat.
-
Remove cover, reduce heat to low, and continue cooking about 5 minutes. Garnish with coriander to serve.
SUPPER
GARLIC & ROSEMARY CHICKEN
INGREDIENTS (4 servings)
2 skinless, boneless chicken breast fillets
2 cloves garlic, chopped
1 tablespoon dried rosemary
1 tablespoon lemon juice
salt and freshly ground black pepper to taste
METHOD:
-
Preheat oven to 190 C / Gas mark 5.
-
Cover the chicken breasts with garlic, then sprinkle with rosemary, lemon juice and salt and pepper to taste. Place in a baking dish and bake in preheated oven for 25 minutes, or until juices run clear (baking time will depend on the thickness of your chicken breasts).
SUPPER
CHICKPEAS WITH COUSCOUS
INGREDIENTS (4 servings)
1 tbsp olive oil
2 onions, sliced
1 green pepper, seeded and diced
4 carrots, peeled and cut into small sticks
2 courgettes, cut in half lengthways and sliced
200g celeriac, peeled and diced
1 tsp ground cumin
1/2 tsp each chilli powder, turmeric, ground cinnamon & ginger
500ml vegetable stock
1 tbsp tomato purée
1 bouquet garni
400g can chickpeas, drained and rinsed
300g couscous
pinch of salt
25g butter, diced
sprigs of fresh mint to garnish (optional)
METHOD:
-
Heat the oil in a large saucepan. Sauté the onions and pepper for 5 minutes. Add the carrots, courgettes and celeriac, then sprinkle over the spices and cook for a few seconds.
-
Pour in the stock. Bring to a gentle boil and add the tomato purée and bouquet garni. Reduce the heat, then cover and cook gently for 35 minutes. Add the chickpeas to the vegetables 10 minutes before the end of cooking.
-
Meanwhile, put the couscous in a large heatproof bowl and pour over 500ml boiling water. Stir in a pinch of salt, then cover and leave to swell for 5 minutes or until the couscous has absorbed all the water.
-
Add the butter to the warm couscous, fork through, then tip into a warmed deep dish. Using a draining spoon, pile the vegetables on top of the couscous, removing the bouquet garni. Pour over some of the vegetable cooking juices, then serve the remainder in a jug. Serve piping hot, garnished with sprigs of fresh mint, if liked.
SUPPER
BARBECUED TUNA TERIYAKI
INGREDIENTS (4 servings)
2 tablespoons soy sauce
1 tablespoon rice wine
1 large clove garlic, minced
1 knob fresh root ginger, minced
4 tuna steaks (about 2cm / 3/4 inch thick)
1 tablespoon vegetable oil
METHOD:
-
In a shallow dish, stir together soy sauce, rice wine, garlic and root ginger. Place tuna in the marinade, and turn to coat. Cover, and refrigerate for at least 30 minutes.
-
Preheat barbecue for medium-high heat.
-
Remove tuna from marinade, and discard remaining liquid. Brush both sides of steaks with oil.
-
Cook tuna for approximately for 3 to 6 minutes per side, or to desired doneness.
SUPPER
FISH STEW WITH VEG
INGREDIENTS (4 servings)
2 tbsp olive oil
2 onions, finely chopped
3 garlic cloves, thinly sliced
1 large red pepper, seeded and thinly sliced
450g sweet potatoes, peeled and cubed
500ml fish or vegetable stock
1 tsp chopped fresh thyme
225g frozen peas
175g frozen sweetcorn
600g skinless white fish fillet, cut into bite-sized pieces
salt and freshly ground black pepper
fresh thyme leaves to garnish (optional)
METHOD:
-
Heat the oil in a large deep frying pan over a medium heat. Add the onions and garlic, and cook for 5 minutes, stirring frequently, until the onions are light gold.
-
Add the pepper and sweet potatoes, cover and cook for 5 minutes or until the sweet potatoes begin to soften. Stir in the stock, thyme and a pinch of salt. Bring to the boil, reduce the heat, cover and simmer for 10 minutes or until the sweet potatoes are just tender. Stir in the peas and sweetcorn.
-
Place the fish on top of the vegetables, cover and cook gently for 8–10 minutes or until the fish is cooked through. Season to taste with black pepper, then serve immediately sprinkled with fresh thyme leaves if you are using them.
SUPPER
BBQ CHICKEN WITH MANGO SALSA
INGREDIENTS (4 servings)
4 (100g) skinless, boneless chicken breast fillets
salt and freshly ground black pepper to taste
1 tablespoon olive oil
2 cloves garlic, peeled and minced
1 (2cm) piece fresh ginger root, minced
2 mangos - peeled, stone removed and diced
2 tablespoons cider vinegar
1 teaspoon white wine
4 tablespoons chopped fresh coriander
METHOD:
-
Preheat barbecue for high heat, and lightly oil cooking grate.
-
Rub chicken breast fillets with salt and pepper. Cook on hot barbecue for 10 to 15 minutes on each side, until no longer pink and juices run clear. Remove from heat, set aside, and keep warm.
-
Heat oil in a medium frying pan over medium heat, and sauté garlic for about 1 minute. Mix in ginger and mangos, and cook 3 to 4 minutes, until mangos are tender. Pour in the cider vinegar and white wine. Season with salt and pepper. Stir in coriander, and remove from heat. Spoon over the barbecued chicken to serve.
SUPPER
EGGS WITH SPICY PEAS & LENTILS
INGREDIENTS (4 servings)
1 tbsp sunflower oil
1 onion, chopped
2 garlic cloves, sliced
2.5 cm (1 in) piece of fresh root ginger, peeled and finely chopped
2 tbsp garam masala
1 tbsp tomato purée
450 g (1 lb) broccoli or cauliflower, or a mixture of the two, cut into small florets
450 ml (15 fl oz) vegetable stock, preferably home-made
55 g (2 oz) red lentils, rinsed
6 eggs
225 g (8 oz) frozen peas
3 tbsp chopped fresh coriander
coarsely grated zest of 1 lime (optional)
salt and pepper
METHOD:
-
Heat the oil in a saucepan and fry the onion, garlic and ginger for 3 minutes. Stir in the garam masala and tomato purée. Cook for 1 minute, then add the broccoli or cauliflower and seasoning to taste. Pour in the stock. Bring to the boil, then add the lentils. Cover the pan, reduce the heat and simmer for 15 minutes, stirring occasionally.
-
Meanwhile, put the eggs in a pan of cold water, bring just to the boil and boil gently for 6 minutes. Drain and rinse them under cold water, gently cracking the shells. Peel off the shells, taking care as the eggs will not be completely hard.
-
Add the eggs, whole, and the peas to the lentil mixture and stir gently. Bring back to simmering point, then cover the pan again and cook for about 5 minutes. By this time the peas should be cooked and the spicy sauce thickened with the softened lentils.
-
Remove the eggs with a spoon and cut them in half. Divide the spicy vegetable mixture among 4 plates. Mix the chopped coriander with the grated lime zest, if using, and sprinkle over the vegetables. Top each plate with 3 egg halves. Garnish with lime wedges and sprigs of coriander, and serve immediately.
SUPPER
SPAGHETTI WITH KALE & PUTTANESCA SAUCE
INGREDIENTS (4 servings)
1/2 (500g) pack wholewheat spaghetti
2 tablespoons olive oil
1/2 large onion, sliced
2 cloves garlic, minced
1 teaspoon red chilli flakes
1 tablespoon capers
1 (50g) tin anchovies, drained and quartered
2/3 (400g) tin chopped tomatoes, undrained
150g coarsely chopped kale
75g sliced black olives
40g grated Parmesan cheese, or to taste
METHOD:
-
Bring a large pot of lightly salted water to the boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
-
Meanwhile, heat olive oil in a large frying pan over medium-high heat. Add onions, garlic and red chilli flakes. Cook and stir until the onion has softened and begun to turn golden brown, about 5 minutes. Stir in capers, anchovies and tomatoes, and bring to the simmer. Stir in kale, and simmer over medium-low heat until wilted and tender, about 10 minutes.
-
Once the pasta has cooked and been drained, stir into the puttanesca along with the black olives. Toss and sprinkle with grated Parmesan cheese before serving.
SMOOTHIES
KALE SPINACH KICK
INGREDIENTS (1 serving)
60g fresh spinach leaves
235ml almond milk
1 tablespoon peanut butter
1 tablespoon chia seeds, or to taste (optional)
1 leaf of kale
1 sliced frozen banana
SMOOTHIES
CHOCO NANA CHAMP
INGREDIENTS (1 serving)
1 peeled banana
150g Low-fat natural yoghurt or soya yoghurt
100ml of semi-skimmed milk or dairy-free milk
1 tbsp peanut butter
1 tbsp chia seeds
½ tsp cinnamon (or to taste)
SMOOTHIES
THE METABOLIC SURGE
INGREDIENTS (1 serving)
1 peeled banana
150g Low-fat natural yoghurt or soya yoghurt
100ml of semi-skimmed milk or dairy-free milk
1 tbsp peanut butter
1 tbsp chia seeds
½ tsp cinnamon (or to taste)
SMOOTHIES
BERRY FRESH
INGREDIENTS (1 serving)
240 ml unsweetened almond milk
1 scoop chocolate protein powder of your choice (I used a chocolate whey)
1 banana
150 grams blackberries
SMOOTHIES
POWER SHAKE
INGREDIENTS (1 serving)
¼ cup low fat cottage cheese
1 cup blueberries (fresh or frozen)
1 scoop vanilla protein powder
2 tbsp flaxseed meal
2 tbsp walnuts, chopped
1½ cups water
3 ice cubes
SMOOTHIES
MINT CHOC CHARGE
INGREDIENTS (1 serving)
1 scoop chocolate protein powder
3/4 cup Silk Almond milk, dark chocolate
1 tbsp walnuts
2 tbsp cocoa powder, unsweetened
1 tbsp cacao nibs
2 mint leaves
4 ice cubes
¼ cup water
SMOOTHIES
PICK ME UP
INGREDIENTS (1 serving)
12 oz cold black coffee
1 frozen banana
2 scoops chocolate whey protein powder
1 tbsp unsweetened cocoa
Handful of walnuts
1 cup of ice
SMOOTHIES
VEG OUT
INGREDIENTS (1 serving)
8 to 10 oz water
2 stalks kale, stems optional
1 cup grapes
1/2 cup frozen mango chunks
1 strip lemon rind
1/2 avocado
Ice as needed
SMOOTHIES
GINGER NINJA
INGREDIENTS (1 serving)
2 cups cold water
1 avocado, peeled, and pitted
1/2 cup fresh parsley
1 apple, cored and seeded
1 carrot, cut into chunks
1 lemon, peeled
1 leaf kale leaf, or more to taste
1 (1 inch) piece fresh ginger root, or more to taste
2 ice cubes
1 tablespoon flax seeds (optional)
SNACKS
FROZEN BERRY YOGURT
INGREDIENTS (4 serving)
Blend:
250g frozen mixed berry
250g 0%-fat Greek yogurt
1 tbsp honey or agave syrup
SNACKS
BILTONG
INGREDIENTS (1 serving)
35 - 50g
Available in Butchers, markets, supermarket and online (amazon).
SNACKS
CARROTS WITH HUMMUS DIP
INGREDIENTS (1 serving)
1 handful of peeled Carrots
2 tablespoons of humous
SNACKS
QUINOA BISCUITS
INGREDIENTS (1 serving)
1 cup toasted quinoa flour
1/2 tsp baking soda
1/2 tsp baking powder
1/2 cup melted coconut oil
1/2 cup brown sugar
1 egg
Orange or vanilla essence (or rose or lemon or whichever you choose)
1/2 cup chopped almonds
METHOD:
-
Preheat the oven at about 350 degrees F.
-
Add the quinoa flour, baking soda and baking powder in a large bowl and sift.
-
In another bowl, mix together the sugar and coconut oil - you may need to use an electric beater for this. Once the mixture is smooth, add in the egg and beat until creamy. This should take another 2-3 minutes or so. Finally, add the orange or vanilla flavouring.
-
Then very carefully, fold in the dry ingredients into the wet, until everything is perfectly combined.
-
Add the nuts to this mixture. If you like, you can put in chocolate chips or another type of nut - it is all up to you.
-
Onto a baking sheet, plop little scoops of the batter and flatten the top slightly. They will expand once they cook so make sure to leave lots of space between each scoop.
-
Bake them for about 10 minutes or until the edges become a little hard - they maybe a little underdone, but turn off the oven anyway. Let the cookies cool and harden for a few minutes, then transfer them gently to a wire rack where they will soon be ready to eat.
SNACKS
ALMOND & CHIA BOOST BALLS
INGREDIENTS (1 serving)
1 mug almonds (220g)
2 mugs Medjool dates (400g)
4 tablespoons raw cacao powder
2 tablespoons almond butter
2 tablespoons coconut oil
2 tablespoons chia seeds
2 tablespoons water
METHOD:
-
Blitz almonds in blender
-
Add everything else and blitz all together
-
Roll into preferred sized balls.
-
Freezer for an hour. Then refrigerate
-
Remember to pit the dates...trust me, tastes better that way
SNACKS
RAW COCONUT TRUFFLES
INGREDIENTS (22 Balls)
50g raw unsalted cashew nuts
150g desiccated coconut
plus extra to coat
2 tablespoons honey
8 medjool dates, pitted
1/4 tsp ground cinnamon
Pinch of sea salt
METHOD:
-
Blitz all ingredients for a minute or until mixture sticks together when presse between your fingers
-
Shape into 22 balls and roll each one in desiccated coconut
-
Store in air tight conrainer in fridge.
SNACKS
BANANA & PEANUT BUTTER OATCAKES
INGREDIENTS (1 serving)
2 Oatcakes
1 banana
2 teaspoons of peanut butter
(1 per teaspoon per oatcake)
METHOD:
-
Peel and finley chop banana
-
Spread / place half banana on each oatcake
-
Pop 1 tablespoon of peanut butter on each the banana oatcakes.
SNACKS
SPICED NUTS
INGREDIENTS (5 servings)
400g mixed nuts
(pecan, brazil, hazelnuts & almonds work well)
1 tablespoon olive oil
1 tablespoon coconut palm sugar
1 teaspoon of sea salt
1 teaspoon sweet smoked paprika
1 teaspoon ground cumin
METHOD:
-
Preheat oven to 200 Deg C / 400 Deg F / Gas mak 6
-
Spead nuts on roasting tray and roast for 5 mins (don't burn them obviously).
-
Remove from oven and set aside
-
heat the oil on a frying pan over a medium heat. Add the sugar, salt and spices and stir unti sugar begins to melt.
-
Add the nuts and mix them into the spices until completely coated.
-
Remove from heat, leave to cool and serve in bowls.
SNACKS
ON THE GO SNACK BARS
INGREDIENTS (1 serving)
Bounce Almond Protein Energy Ball 49g
Bounce Coconut & Macadamia Energy Ball 40g
Aduna Maringa Bar 45g
Pulsin Bars 25g
The Raw chocolate co 22g
Graze Snack Box Veggie Protein Power 28g
Here are some great some bars with quality ingredients to keep you energised throughout the day when you're on the move. If they're not at your local supermarket - they're very easy to purchase online. Amazon search or simply google the snack bars to order in and find out more. I'm always here to help of course.
Graze Snack Box Veggie Protein Power 28g
Nakd Bars 35g
Kind Health Grains Bar
Blueberry Bar 35g
9 Bars 35g
Grenade Carb Killa Bars - 35g