Kale & Chilli Eggs (serves 1)
Ingredients:
- handful of kale, finely chopped
- ½ small red chilli, deseeded and chopped
- ½ x 400g can chopped tomatoes
- squeeze of lemon juice
- 2 medium eggs, yolks and whites separated
Method
- Mix together the kale, chilli and chopped tomatoes with a pinch of salt and a squeeze of lemon juice in a microwaveable bowl. Push the mixture to the sides of the bowl to make a well in the middle, then tip the egg whites into the centre. Cover the bowl with cling film and cook on Medium for 40 secs, then allow to cool for a moment before heating for another 40 secs.
- Add the egg yolks to the whites, then gently pierce the yolk of each one to break the membrane â and prevent them from exploding. Microwave for another 40 secs, then remove, peel back the cling film, grind over some black pepper and serve.
Source http://www.bbcgoodfood.com/recipes/microwave-kale-chilli-eggs
Quinoa Salad
Boil 100g of quinoa according to cooking instructions. Once cooked fluff and stir in 20g walnuts, 25g drained chick peas, 1 tbsp parsley, 1 tbsp extra virgin olive oil, 1sp lemon juice plus salt and pepper. If you are hungry add ½ tin of tuna to it.
Packed Sweet PotatoÂ
Cook a sweet potato in the microwave, prick with a fork several times first. Microwave for around 5 minutes. Cut lengthways to split it open and add tbsp of Greek yogurt, 1tsp honey, 2 tbsp. drained and rinsed black beans and a little bit of paprika.
Vegetable Fried Rice
Microwave 1 serving of instant wholegrain rice (you brown rice if you have more time). Heat a pan and with coconut oil and cook Âź courgette and a small red onion then add to the rice along with 2 small sliced cherry tomatoes and Âź tin of drained and rinsed black beans. Add 150ml of vegetable broth and cook 5 to 7 minutes. Push the vegetables and rice to the outside of the pan and scramble one egg in the centre (takes about 3 minutes) and mix it all together. Could add meat if required.
Pan-cooked Feta With Beetroot Salsa & Bean Mash (serves 2)
Ingredients:
- about 100g vegetarian, light feta , thickly sliced
- a little flour, for dusting
- 65g pack rocket
For the salsa & beans - 250g cooked beetroot, diced
- ½ red onion, finely chopped
- grated zest and juice ½ lime
- 2 tbsp chopped dill, plus extra for sprinkling
- 1 tsp olive oil, plus a little extra for cooking
- 1 garlic clove, finely chopped
- 400g can cannellini beans
Method
- Mix the beetroot and the onion in a bowl with the lime zest, a good squeeze of juice, seasoning and dill.
- Heat the tsp oil in a non-stick pan and gently cook the garlic until softened then tip in the beans, and some of the juice from the can with seasoning. Mash the beans, keeping them quite chunky, then keep warm.
- Toss the slices of feta in a little flour. Heat a non-stick frying pan, wipe with a little oil then cook the feta for a few minutes on each side until golden and warmed through, flipping over to make sure they’re cooked evenly.
- Spoon the bean mash onto plates, top with the feta and half the salsa then scatter with extra dill. Serve with the rocket on the side and the rest of the salsa in a bowl.
Source:Â http://www.bbcgoodfood.com/recipes/pan-cooked-feta-beetroot-salsa-bean-mash
Broccoli & Cauliflower Soup
Grab a medium saucepan, add 200ml vegetable broth, ½ tbsp extra virgin olive oil and a little bit of pepper. Once itâs boiled add 100g of couscous, 50g broccoli, 50g cauliflower and cook until tender.
Tuna & Feta Frittata
â 6 Eggs
â 2 Tins Of Tuna
â 1/2 Tin Of Sweetcorn
â 75ml Milk
â 100g Feta Cheese
â 1 tbsp Coriander Or Chives
â Black Pepper
1. Pre heat oven to 200 Degree C
2. Beat the eggs in a large bowl and add all of the ingredients
3. Mix together with fork
4. Spoon the mixture into 12 sillicone muffin cases or a metal muffin tins lined with baking paper. You may want to spray with a bit of 1 cal spray oil if needed. (I did 6 with sillicone muffin cases and 6 with baking paper, the ones in the muffin cases were a lot better)
5. Bake in the oven until the egg is cooked. Should take between 15-25 mins
6. Serve and enjoy. Great with salad.
You can pop the leftovers in the fridge and they will keep for about 3 days. You can reheat them for 60s in the microwave or just eat them cold.
Big Vegetable Soup – Serves 2
Ingredients:
– 1/2 crushed garlic clove
– 500ml vegetable stock
– 1/2Â onion
– 1/2Â tablespoon extra virgin olive oil
– 1/2Â tablespoon parsley
– 100g sliced carrots
– 100g broccoli florets
– 100g cauliflower florets
– 50g frozen peas
– 50g chipped green beans
1.  Place the garlic, vegetable stock, onion, extra virgin olive oil and vegetables in a saucepan. Bring to the boil and simmer for a further 15-20 minutes, ensure the vegetables have softened.
2. Turn off the heat and add the parsley and season with salt and pepper before serving.
- 300g peeled and grated sweet potato
- 1 lightly beaten small egg
- 25g all purpose flour
- 35g butter melted
- 50g crumbled feta cheese
- 2 tbsp chopped fresh mint
- salt and pepper
- 1/2 tbsp extra virgin olive oil
Method
- Mix together the egg, flour, feta, mint and butter with the sweet potato until well combined. Add salt and pepper to season.
- Heat the oil in a pan over a medium heat. Spoon large tablespoons into patties and cook both sides until a lovely golden brown.
- Slice patties onto a baking sheet and cover with parchment paper and bake in a preheated oven 160 degrees/gas mark 2-3 for around 15 minutes. Add to plate and eat with green salad.
Watercress Soup (serves 4)
Ingredients:
- 200g of watercress (clean first)
- 3 tbsp butter
- 2 onions, chopped
- 225g, potatoes, peeled and roughly chopped
- 1.25 litres of vegetable stock/water
- Salt & pepper
- Grated nutmeg (optional)
Method:
- Remove the leaves from the stalks of the watercress and keep to one side. Roughly chop the stalks
- Melt the butter in a large saucepan over a medium heat, then add the onion and cook for 4-5 minutes
- Add the potato to the pan and mix with the onion. Then add the watercress stalks and stock. Bring to the boil, reduce the heat, cover and simmer for 15-20 minutes until the potato is soft.
- Add the watercress leaves and stir in to heat through, remove from the heat and use a hand held blender to process the soup until smooth or pour the soup into a blender and return to the pan. Reheat and add salt pepper and nutmeg (optional).
Sweet Potatoes With Black Beans (serves 2)
Ingredients:
- 1 x 15 ounce can back beans, rinsed
- 2 medium size sweet potatoes
- 2 teaspoons extra virgin olive oil
- 1 diced tomato
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground cumin
- 2 tablespoons greek yoghurt
Method:
- Prick small holes in the sweet potatoes and microwave on full power until tender (8-12 minutes). If you have more time you can cook in the oven.
- Combine the tomato, oil, cumin, coriander, salt and pepper (if desired) with the black beans in a microwaveable bowl and microwave for 2-3 minutes.
- Once the potatoes are done, slice lengthwise and spoon the bean mixture into the middle. Top with a dollop of greek yohurt and enjoy!
DINNERS
Chicken Kebabs â Serves 2
⢠2 Chicken Breast, cubed into 1â pieces
⢠1 Green Pepper, cut into 1â pieces
⢠1 Red Pepper, cut into 1â pieces
⢠1 Red Onion, cut into 1â pieces
⢠1 Mango, cut into 1â pieces
⢠4 Cherry Tomatoes
⢠Wooden Skewers
⢠Coconut Oil
⢠Chilli Flakes/powder
â˘Â   Pineapple cut into 1″ pieces
Method
2. Melt coconut oil and brush all over, sprinkle with chilli flakes/powder then grill until the chicken is cooked through.
3. Serve with a large green salad.
⢠   400g tinned chopped tomatoes
⢠   300ml live yoghurt
⢠   1 cooked tandoori chicken cut into pieces
⢠   Fresh coriander for garnish
⢠   2 tbsp coconut oil
⢠   1 clove garlic, crushed
⢠   1 red chilli, chopped
⢠   2 tsp ground cumin
⢠   2 tsp ground paprika
⢠   ½ pint chicken stock
Caribbean Chicken With Fruity Black Bean Sauce
150 ml chicken stock
2 x 125g skinless, boneless chicken breasts
1 red pepper, deseeded and thinly sliced
2 spring onions, sliced
1 garlic clove, finely chopped
1 red chilli, deseeded and finely chopped
2 teaspoons finely chopped fresh root ginger
1 x 200g can cubed pineapple, drained
1 tablespoon mango chutney
1 teaspoon brown sugar
1 teaspoon curry paste
1 x 200g can black beans, drained and rinsed
Freshly ground black pepper
60g basmati/brown rice
2 tablespoons chopped fresh coriander
1. Preheat the oven to 180â°C, gas mark 4.
2. Set a heavy based frying pan over a medium heat, add a little of the stock and cook the chicken breasts for 5-7 minutes each side, until browned. Transfer the chicken into an ovenproof dish.
3. Add the red pepper, spring onions, garlic, chilli and ginger to the frying pan, and cook gently for about 5 minutes.
4. Stir in the remaining stock, together with the pineapple, mango chutney, brown sugar and curry paste. Bring to a simmer and then pour the mixture over the chicken.
5. Bake, uncovered, in the preheated oven for 15 minutes, until the chicken is cooked through. Lift out the chicken and keep warm.
6. Pour the pineapple and vegetable mixture back into the frying pan and bring to the boil. Simmer, stirring constantly, until the sauce has thickened. Add the drained black beans, and cook over a medium heat for 2-3 minutes. Season to taste with freshly ground black pepper.
7. Meanwhile, cook the rice and drain well.
8. To serve spoon the pineapple bean mixture over the chicken, sprinkle with chopped coriander and serve with the rice.
Creamy Avocado Pasta
Cook a small serving of rice pasta according to packet instructions. Mix together the juice from ½ a lemon, 1 clove of garlic, 1 tbsp extra virgin olive oil, ½ an avocado and a bit of basil in a blender. Once the pasta is cooked mix it together and enjoy.
Portobello Burgers
Whisk together 1 clove of minced garlic, ½ tbsp balsamic vinegar, 1 tbsp extra virgin olive oil and ½ tsp of finely chopped fresh basil. With half of the mix drizzle over 1 Portobello mushroom cap. Then grill the mushroom for around 4 minutes each side.
Bun Optional
Combine the remaining sauce onto a lightly toasted brown roll, and add lettuce, tomato slice and the mushroom cap.
Kidney Bean Rissoto (serves 4)
Ingredients
- 1 chopped onion
- 2 finely chopped garlic cloves
- 4 tbsp extra virgin olive oil
- 625ml vegetable stock
- 175g brown rice
- salt and pepper
- 2 sliced celery stalks
- 1 deseeded and chopped red pepper
- 425g canned kidney beans, drained and rinsed
- 225g chestnut mushrooms sliced thinly
- 55g cashews
- 3 tbsp chopped fresh parsley to garnish
Method
- Heat half of the oil in a heavy based saucepan. Add the onion first and cook until softened, should take around 5 mins. Add in half of the garlic and stir frequently for 2 minutes, add in the rice and stir for 1 minute or until the rice is coated with the oil.
- Add a pinch of salt alongside the stock and bring to the boil stirring frequently. Reduce the heat, cover and simmer for 35-40 minutes 0r until the liquid has been absorbed.
- Meanwhile, heat the remaining oil in a heavy based frying pan. Add the pepper and celery and cook, stirring often for around 5 minutes. Add the sliced mushrooms and garlic and cook for another 4-5 mins.
- Stir the rice into the frying pan. Add the parsley, cashews and beans. Season with salt and pepper and cook while stirring constantly until hot. Ready to serve then.
Lentil Bolognese (serves 4)
Ingredients
- 1 tsp extra virgin olive oil
- 1 tsp crushed garlic
- 25g deseeded and finely chopped green pepper
- 25g finely chopped onion
- 25g finely chopped celery
- 25g finely chopped leek
- 25g finely chopped courgette
- 25g finely chopped carrot
- 85g diced flat mushrooms
- 4 tbsp red wine
- 400g tinned tomatoes, chopped, strained and the juice and pulp reserved separately
- 4 tbsp green lentils cooked
- 2 tsp lemon juice
- 3 tbsp chopped fresh basil
- Cooked courgette spaghetti or brown spaghetti to serve
Method
- Heat a saucepan over a low heat and cook the oil and garlic until golden brown. Add all vegetables except the mushrooms and increase the heat and cook for 10-12 minutes or until there is no liquid left in the pan stirring occasionally.
- Increase the heat to high and ass the mushrooms and wine and cook for 2 minutes. Add the juice from the tomatoes and cook until reduced by half.
- Add the lentils, stir in the tomatoes and cook for further 3-4 minutes. Remove from heat and stir in the lemon juice and basil.
- Serve with choice of spaghetti or brown rice or salad.
SMOOTHIES
Ingredients:
– 100g Broccoli
– 100g Kale
– 25g Parsley
– 200g Apple
– 50g Celery
– Ice Cubes
Directions:
1. Trim the broccoli and kale and put in a blender with the parsley, apple and celery.
2. Pour into a tall glass with ice and drink immediately.
⢠1 handful of strawberries
⢠1 handful of blackberries
⢠200ml coconut milk
⢠3 blocks of frozen spinach
⢠Handful of ice cubes
1. Blitz all ingredients in a blender and serve!
- 250g cucumber
- 2 tablespoons lemon juice
- 3-4 fresh mint leaves
- ice cubes
Method
- Peel and roughly dice the cucumber and mix with lemon juice
- Add to blender with remaining ingredients into a blender and whizz it up! Enough for 1/2 a pint.
Apple & Avocado
- 1 small avocado
- 100ml apple juice
- 2-3 ice cubes
Method
- Cut the avocado in half, remove the stone and chop the flesh. Add to blender with juice and ice cubes and blend until smooth. Makes 200ml. Can serve with slices apples if you like.
Pear & Spinach
Ingredients
- 25g ready to eat prunes
- 250g pears
- 125g spinach
- ice cubes
Method:
- Remove stones from the prunes if necesary. Place all ingredients in a blender and whizz up. Makes 200ml
