in

FOODS YOU SHOULD ALWAYS HAVE IN YOUR KITCHEN

NUTS & SEEDS


RECIPES AND KITCHEN MUST-HAVES

HOW EASY IT IS TO MAKE HEALTHY MEALS FOODS YOU SHOULD ALWAYS HAVE IN YOUR KITCHEN THE SMOOTHIE THAT BLASTS FAT

CLEAN & LEAN PROTEINS

(In no particular order)

  • Chicken
  • Turkey
  • Lamb
  • Beef
  • Duck
  • Liver

All fish and shellfish (to avoid mercury, no more than two or three servings of tuna and swordfish a week)

CLEAN & LEAN VEGETABLES

VEGETABLES
  • Broccoli – packed with vitamin C to improve immunity and magnesium and calcium which lowers blood pressure
  • Spinach – also a good source of vitamin C, it also contains a carotenoid (a health-boosting pigment found in plant based foods) which protects against prostate and ovarian cancer
  • Asparagus – full of vitamin B, it can help prevent memory decline as we age
  • Green beans – one of the highest sources of dietary fibre
  • Mangetout – a good source of vitamin C and B
  • Kale – high in iron, this helps cell growth, liver function and energy
  • Rocket – a good source of vitamin A, which prevents certain cancers
  • Watercress – another good source of vitamin A
  • Brussel sprouts – a very good source of fibre, they also contain carotenoids that can protect against most cancers.
  • Cucumber – they’re 96 per cent water so a good source of hydration plus potassium, which boosts heart health
  • Courgette – another good source of fibre, plus it contains some omega 3 fatty acid which is good for heart health and metabolism
  • Avocado – it helps your body absorb nutrients from other vegetables more efficiently so they’re a good addition to salads

CLEAN & LEAN NUTS & SEEDS

NUTS & SEEDS

  • Almonds – they’re a good source of monounsaturated fat which improves heart health
  • Pecans – full of fibre and vitamin E, which helps lower bad cholesterol levels
  • Walnuts – a study from Marshall University School of Medicine in West Virginia found they contain antioxidants that can protect you from breast cancer
  • Brazil nuts – rich in monounsaturated fats and selenium
  • Pistachios – they contain antioxidants that lower levels of bad cholesterol
  • Macadamia nuts – a good source of vitamin B, they can boost energy levels and decrease stress
  • Cashews – a good source of heart-protecting antioxidants, they also contain fewer calories than most other nuts
  • Chestnuts – they’re full of fibre and a fatty acid called linoleic acid, which keeps the heart healthy
  • Sesame seeds – these are a good source of copper that can help reduce your arthritis risk
  • Peanuts – a good source of the antioxidant resveratrol, which is also found in the skin of red grapes and keeps the heart healthy
  • Sunflower seeds – a great source of vitamin E which keeps the skin smooth and plump and brain cells healthy
  • Pumpkin seeds – full of zinc which can improve sleep and immunity, plus they can also help men’s fertility
  • Linseed – (ground only) because if you don’t grind them they can get stuck in your intestine and go rancid and rotten … so grind them up!
  • Chia seeds – nutrient-dense source of protein and essential fatty acids
  • Flax seeds – ground is best for an essential fatty acid and fibre boost

CLEAN & LEAN NUTS & SEEDS

  • Extra-virgin olive oil for dressings (the best you can buy)
  • Walnut oil
  • White wine vinegar
  • Sesame oil
  • Light olive oil (for cooking)
  • Basil-infused olive oil
  • Garlic-infused olive oil
  • Flaxseed oil
  • Tamari soy sauce (gluten free)
  • Good-quality mayonnaise
  • Dijon mustard
  • Lemons
  • Limes
  • Coriander
  • Dill
  • Parsley
  • Thyme
  • Chilli
  • Cinnamon
  • Garlic
  • Ginger
  • James’ top ten foods
  • Cinnamon First of all, cinnamon’s most amazing property is that it can regulate blood-sugar levels (therefore hunger and cravings) and bad cholesterol. It’s also an anti-inflammatory so it can help with aches and pains. I sprinkle it in my coffee.
  • Garlic This helps with so many things, the list is almost too long. But here’s a start: it’s antiviral, an antioxidant, and helps lower bad cholesterol. Garlic is also a great tool for weight loss. The most effective way to eat it is by crushing it up – the more finely crushed the better as it releases two fat burning enzymes. So get onto garlic! Cook with it and if you’re really hardcore, chew that sucker!
  • Blueberries These are good for snacking on – loaded with disease-fighting antioxidants, as well as anti-cancer properties.
  • Eggs Eggs help you build muscle because they’re such a great source of protein. They also help you stay fuller for longer and several studies show that people who have eggs for breakfast tend to be slimmer and have fewer sugar cravings. Most of the nutrients are found in the yolk, including vitamin B12, which helps the body metabolise fat, so don’t be tempted to have an egg-white omelette.
  • Avocado A great monounsaturated fat that has been shown to lower cholesterol and helps your body work off belly fat. I have one most days with breakfast.
  • Coconut oil The health benefits of coconut oil are phenomenal and many supermodels drink a teaspoon every day. It helps with weight loss, it can ease digestive problems such as bloating, it strengthens your immunity and it keeps your cholesterol levels healthy. You can cook with it (it’s one of the few oils that retains its health benefits when heated). Pour it over just about anything, from salads to poached eggs to grilled vegetables.
  • Good-quality coffee Full of antioxidants, plus it helps to burn fat when drunk before exercise. I stick to one a day though.
  • Wild salmon The omega-3 fatty acids in oily fish like salmon, tuna and mackerel help to burn belly fat and speed up a slow metabolism.
  • Broccoli This truly deserve the name ‘superfood’ – loaded with nutrients and health benefits.
  • Spinach Full of iron, which boosts your energy levels and increases muscle endurance.

BREAKFASTS

Toasted Rye Bread with Cinnamon Honey Butter

Serves 2

Ingredients

100g raw organic unsalted butter

2 tablespoons Manuka honey

½ teaspoon ground cinnamon

4 slices rye bread

2 handfuls of almonds

Method

1 Beat together the butter, honey, and cinnamon until light and fluffy. Chill in the refrigerator until set.

2 Toast the rye bread and spread with the cinnamon butter. Scatter with the almonds and serve.

Poached Eggs with Broccoli, Rocket, Grilled Tomato and Parmesan

Serves 4

Ingredients

2 tomatoes, halved

1 broccoli, cut into florets

4 fresh organic eggs

Parmesan, for sprinkling

rocket, to serve

Method

1 Heat the grill to high and place the tomatoes under it for a few minutes until coloured.

2 While the tomatoes are cooking, steam the broccoli for 3–4 minutes until just tender, then set aside.

3 Meanwhile, bring a pan of water to the boil. Stir the water rapidly to create a whirlpool and crack the first egg into the centre; the swirling water should bring the egg together. Repeat with the remaining eggs (3–4 minutes is sufficient cooking time).

4 Serve each egg with the broccoli and grilled tomato. Grate a little Parmesan over the top, and scatter rocket over the plate.

Clean & Lean Pancakes

Serves 2–4

Ingredients

100g organic rolled oats

200g ricotta or cottage cheese

4 eggs

1 teaspoon ground cinnamon

100g blueberries

2 tablespoons natural yogurt

Method

1 Blend the oats, cheese, eggs and cinnamon in a food processor until you have a smooth batter.

2 Heat a non-stick, heavy-based frying pan, then pour ladlefuls of batter and cook for 2–3 minutes on each side.

3 Serve warm, with the blueberries and yogurt.

Clean & Lean Super Breakfast

Serves 1

Ingredients

2 tablespoons oats

2 Brazil nuts

2 almonds

2 walnuts or pecans

1 teaspoon ground flaxseed

1 tablespoon pumpkin seeds

1 teaspoon chia seeds

60ml rice milk

60ml filtered water

Method

1 Soak the oats, nuts and seeds in the rice milk and water and refrigerate overnight.

2 In the morning, whiz in a blender until smooth, then drink immediately.

*it’s easy

Always eat within an hour of waking up, otherwise your body will become stressed.

Fruity Clean & Lean Quinoa

Serves 2

Ingredients

250m almond or rice milk

50g quinoa

50g blackberries

50g blueberries

1 tablespoon chopped pecans

Greek yogurt, to serve

Method

1 In a small saucepan, bring the almond or rice milk to the boil. Stir in the quinoa, reduce the heat to low and simmer gently for 10 minutes or until most of the liquid has been absorbed.

2 Remove from the heat and stir in the blackberries, blueberries and pecans. Spoon into 2 bowls and serve with Greek yogurt.

Quick Scrambled Eggs

Serves 1

Ingredients

2 organic eggs

generous pinch of sea salt and freshly ground black pepper

splash of milk

½ tablespoon unsalted butter

large handful of spinach

½ avocado, sliced

1 spring onion

a sprinkling of cayenne pepper

Method

1 Break the eggs into a bowl, season and whisk together with a splash of milk.

2 Melt the butter in a saucepan and then add the egg mixture, stirring all the time until they are scrambled and cooked to your liking. Just before they are ready, stir in the spinach so that it wilts slightly.

3 Turn the eggs out onto a plate with the avocado. Scatter the onions over the top and add a sprinkling of cayenne pepper to taste.

*top tip

This is bursting with nutrients and goodness with a perfect balance of carbohydrates, fats and protein. It’s particularly good for your digestion.

James’s favourite breakfast – Haddock, Eggs and Peppers on Rye

Serves 1

Ingredients

1 × 200g fillet undyed smoked haddock

2 organic eggs

2 slices rye bread, toasted if you like

½ red pepper, sliced

sea salt and freshly ground black pepper

Method

1 Heat a frying pan of water until boiling. Add the haddock fillet, cover with a lid then turn off the heat and leave for 5 minutes.

2 Poach the eggs in a separate pan in simmering water for about 4 minutes or until the white is set but the yolk is still soft.

3 To serve, divide the haddock between the rye bread slices. Top each with a poached egg and sliced pepper and season to taste.

art

Easy Egg Florentine with Goat’s Cheese

Serves 1

Ingredients

organic butter

2 large handfuls of fresh spinach

sea salt and freshly ground black pepper

2 organic eggs

1 tablespoon organic cream

50g goat’s cheese, crumbled

Method

1 Preheat the oven to 180°C/gas mark 4. Lightly grease a large ramekin or teacup with butter.

2 Steam the spinach for 2 minutes until just wilted. Then season with salt and pepper, and spoon into the base of the ramekin dish, making a slight well in the centre.

3 Break 2 organic eggs into the dish, dot with a little butter, pour over the cream and sprinkle with the goat’s cheese.

4 Bake in the oven for 10 minutes until the whites are set.

*top tip

Eggs are almost the perfect food. Full of a satisfying, energy-improving mix of selenium, amino acids, protein and vitamins. Have them for breakfast to fire you up.

LUNCHES & DINNERS

Bombay Chicken Wings

Serves 6–8 as an appetiser

Ingredients

15–20 organic chicken wings

1 teaspoon curry powder

½ teaspoon ground turmeric

2 tablespoons vegetable oil

2 tablespoons finely sliced spring onions

2 cloves garlic, crushed

freshly ground black pepper

coriander leaves, to garnish

For the dipping sauce

120ml natural yogurt

1 tablespoon chopped coriander

1 tablespoon finely sliced spring onion

¼ teaspoon hot chilli sauce or oil

sea salt

Method

1 To make the dipping sauce, combine all the ingredients in a bowl; cover and refrigerate until needed.

2 In a large bowl, mix together the remaining ingredients (except the chicken wings and coriander). Add the chicken wings, making sure all pieces are coated well. Cover the bowl with clingfilm and refrigerate for at least 1 hour.

3 Preheat the oven to 190°C/gas mark 5. Put the chicken wings in a baking dish and bake in an oven preheated to 190°C/gas mark 5 for 25 minutes or until golden brown. Serve with the dipping sauce and garnish with the coriander.

Marinated Grilled Chicken

Serves 4

Ingredients

6 tablespoons olive oil

¼ teaspoon Dijon mustard

1 teaspoon sea salt

½ teaspoon black pepper

1 clove garlic

zest of 1 lemon

1 tablespoon chopped chives 4 skinless organic chicken breasts, quartered

50g rocket leaves

1 small red onion, finely sliced

Method

1 Pour 2 tablespoons of the olive oil into a blender, add the mustard and a ¼ teaspoon each of the salt, pepper, and process for 15 seconds. With the blender still running, add another 2 tablespoons of the olive oil and process for a further 10 seconds. Add the remaining olive oil, plus the garlic, lemon zest and chives and process for another 15 seconds.

2 Dip the chicken pieces in the sauce, coating them well. Marinate in the fridge for at least 4 hours (or ideally overnight).

3 Preheat a grill until hot. Put the chicken on a baking tray, sprinkle with the remaining sea salt and pepper, then place under the grill, about 20cm from the heat. Grill for about 20 minutes, turning and basting with the sauce halfway through, until a fork can be inserted in the chicken with ease and it is piping hot throughout.

4 Serve with a salad of rocket leaves and sliced red onion.

Thai Chicken Satay

Serves 2

Ingredients

1 large organic chicken breast

2 tablespoons nam pla (fish sauce)

1 tablespoon safflower oil

1 tablespoon lime juice

1 tablespoon chopped coriander leaves

1 large clove garlic, crushed

¼ teaspoon ground cumin

1 stalk lemongrass, crushed or 1 teaspoon lemon zest

For the satay sauce

1 tablespoon safflower oil

½ red onion, chopped

1 clove garlic, crushed

1 stalk lemongrass

2 tablespoons unsalted peanuts

180ml low-fat coconut milk

1 teaspoon ground cumin

1 tablespoon Manuka honey

2 tablespoons fresh lime juice

¼ teaspoon sea salt

1 tablespoon soy sauce

½ teaspoon Oriental hot chilli sauce or oil

4 long bamboo skewers

Method

1 Place the chicken between two sheets of greaseproof paper and pound gently with a rolling pin to flatten slightly. Cut the chicken into diagonal strips about 1cm thick and thread onto 4 bamboo skewers.

2 In a shallow bowl, mix together the fish sauce, oil, lime juice, coriander, garlic, cumin and lemongrass. Dip each skewer into the mixture, coating well. Place the chicken in a dish, cover with clingfilm and refrigerate for at least 2 hours (or ideally overnight).

3 To make the satay sauce, heat the oil in a small pan, add the onion, garlic and lemongrass and cook, stirring, for about 3 minutes, then remove from the heat. In a food processor, blitz the peanuts, then add the onion mixture, coconut milk, cumin, honey, lime juice, salt, soy sauce and hot chilli sauce or oil and process until smooth.

4 Preheat a grill until hot. Place the skewers on a baking tray and grill for 3–4 minutes each side or until the chicken is cooked. Serve with Spicy Peanut Sauce.

Chicken Pesto with Romaine Salad

Serves 2

2 skinless, organic chicken breasts

2 teaspoons pesto

freshly ground black pepper

1 head Romaine lettuce

½ red onion, sliced

1 tablespoon extra virgin olive oil

1 teaspoon lemon juice

Method

1 Preheat the oven to 190°C/gas mark 5.

2 Slit open the chicken breasts with a knife and put a teaspoon of pesto into each cavity. Season with black pepper and bake for 25 minutes.

3 Tear the lettuce into bite-size pieces and arrange on two plates with the onion. When ready to serve, whisk together the olive oil and lemon juice and drizzle over the lettuce. Serve the chicken alongside.

Elle’s Kale, Sprout and Goat’s Cheese Salad

Serves 2

Ingredients

1 bowlful kale

1 handful alfalfa sprouts

a sprinkle of goat’s cheese

a sprinkle of sunflower and pumpkin seeds

½ avocado

2 radishes, thinly sliced

sea salt and pepper, to taste

juice of ½ lemon

2 tablespoons olive oil

Method

Put the kale, alfalfa sprouts, goat’s cheese, seeds, avocado and radishes in a bowl and mix. Season to taste, then dress with the lemon juice and olive oil.

*top tip

Green vegetables are all good for you but as a general rule, the darker the better. Kale and spinach are both Clean & Lean super-ingredients.

Grilled Chicken Breasts with Spicy Salsa and Spinach and Avocado Salad

Serves 4

Ingredients

4 skinless organic chicken breasts

4 tablespoons fresh lime juice

60ml olive oil

½ teaspoon chilli flakes

freshly ground black pepper

2 tablespoons chopped coriander leaves

For the salsa

½ red onion, finely chopped

1 tomato, finely chopped

1 tablespoon fresh lime juice

1 large clove of garlic, crushed

2 teaspoons deseeded and finely sliced jalapeňo pepper

¼ teaspoon ground cumin

½ teaspoon sea salt

200g baby spinach leaves

1 ripe avocado, peeled and sliced

1 tablespoon extra virgin olive oil

1 teaspoon lemon juice

Method

1 First make the salsa. In a bowl, mix together the onion, tomato, lime juice, garlic, jalapeňo pepper, cumin and salt. Let it sit at room temperature for about 1 hour to allow the flavours to mingle.

2 In a shallow dish, mix together the lime juice, olive oil, chilli flakes and pepper. Dip the chicken in the mixture until well coated. Marinate in the refrigerator for at least 1 hour.

3 Put the chicken on a baking tray and place under a preheated grill, 20cm from the heat. Grill for about 8 minutes on each side, or until a fork can be inserted in the chicken with ease and the juices run clear, not pink.

4 Divide the spinach leaves and avocado slices between 4 plates. Whisk together the olive oil and lemon juice, season with salt and pepper, and drizzle over the salad. Place the chicken on top, spoon over the salsa, garnish with chopped coriander and serve immediately.

5 Wash the spinach well. Drain and chop, then squeeze out the excess water. Add the spring onions, lemon juice, oil and pepper.

Green Clean & Lean Sandwich

Serves 1

Ingredients

2 slices rye bread

1 tablespoon hummus

juice of ½ lemon

2 slices cooked turkey

1 small ripe avocado, peeled and sliced

a handful of alfalfa sprouts

freshly ground black pepper

Method

1 Toast the rye bread, spread the hummus over one side of each slice of toast and sprinkle with the lemon juice.

2 Lay one slice of turkey, half the avocado, and half the alfafa sprouts over the hummus on each slice.

3 Season with freshly ground black pepper and either sandwich 2 slices together or serve as an open sandwich.

Clean & Lean Guacamole

Serves 4

Ingredients

2 medium, ripe tomatoes

2 big, ripe avocadoes

1 small red onion, chopped

½ small red chilli, finely chopped (and deseeded if you don’t like it too hot)

1 tablespoon lemon or lime juice

½ teaspoon sea salt

freshly ground black pepper

Method

1 Remove the pulp and seeds from the tomatoes, cut into small dice and set aside.

2 Scoop the avocado flesh into a bowl, add the onion, chilli, juice and salt, grind over some pepper and mash everything together. Add the tomato and serve immediately.

*top tip

Avocados help to lower blood pressure because of all the monounsaturated fat and potassium they contain.

Clean & Lean Hummus

Serves 4

Ingredients

250g chickpeas

3–5 tablespoons lemon juice, or to taste

1½ tablespoons tahini

2 garlic cloves, crush

½ teaspoon sea salt

2 tablespoons olive oil, plus extra to drizzle later

½ tablespoon chopped parsley, to garnish (optional)

Method

1 Soak the chickpeas overnight in cold water. Drain, put in a pan, cover with fresh water and boil under tender but not mushy. Drain, reserving the liquid, and allow to cool.

2 Put everything but the parsley in a blender, plus 120ml of the reserved cooking liquid. Blitz until smooth.

3 Transfer to a bowl, drizzle over a little olive oil, and garnish with parsley.

Clean & Lean Super Salad with Smoked Salmon

Serves 2

Ingredients

100g baby spinach leaves

8–10 ripe cherry tomatoes

1 avocado, peeled and sliced

½ cucumber, diced

1 red pepper, deseeded and diced

100g organic mung bean or mixed sprouts

2 tablespoons pumpkin seeds

2 tablespoons sunflower seeds

1 tablespoon pine nuts, toasted

extra virgin olive oil

50g smoked salmon

Method

1 Divide the spinach, tomatoes and avocado between two plates. Sprinkle over the diced cucumber, red pepper, sprouts, seeds and pine nuts, and drizzle over the olive oil.

2 Serve the smoked salmon alongside.

*top tip

You can vary the ingredients if you want, but remember that tomatoes are full of lycopene, which neutralises the free radicals that cause damage to the cells in the body.

art

*top tip

Nuts and seeds make a great snack, as well as sliced white meats and vegetable sticks with Clean & Lean hummus or guacamole.

Cold Lamb Salad

Serves 4

Ingredients

4 slices cold, pre-cooked lamb

4 large tomatoes, sliced

250g mozzarella, sliced

olive oil, for drizzling

pinch of sea salt and freshly ground black pepper

Method

Simply arrange the ingredients on a plate, season with a twist of pepper and drizzle olive oil over the salad.

Rye Bruschetta with Broccoli and Asparagus

Serves 2

Ingredients

8 small heads purple sprouting broccoli, halved

8 asparagus spears

4 slices rye bread

2 garlic cloves, crushed

olive oil

salt and freshly ground black pepper

1 garlic clove, roughly chopped

Method

1 Steam the broccoli until just tender. Char grill the asparagus. Keep warm.

2 Toast the rye bread slices and rub them with the crushed garlic cloves. Drizzle with a little olive oil and arrange the broccoli pieces and asparagus on top. Season with salt and pepper and the chopped garlic clove.

*top tip

Add some crumbled goat’s cheese for extra protein!

Cannellini Bean and Rosemary Dip

Serves 4

Ingredients

200g cannellini beans

juice of 1 lemon

1 garlic clove, crushed

100ml organic Greek yogurt

a handful of rosemary leaves

a handful of chia seeds

sea salt and freshly ground black pepper

Method

1 Soak the beans overnight in cold water. Drain, put in a pan, cover with fresh water and boil until tender but not mushy. Drain, and allow to cool.

2 Put the beans in a food-processor or blender with the lemon juice, garlic, yogurt and rosemary leaves and blitz until smooth. Stir in the chia seeds and season with salt and freshly ground black pepper.

3 Serve with sticks of carrot and celery for dipping.

*top tip

For vegetarians – protein is very important for developing lean muscle that helps you burn fat constantly. I recommend a good-quality protein powder such as Protein Excellence, which can be mixed with water or milk. Other good foods are a combination of rice or hemp protein, tempeh-fermented tofu, lentils and beans, and eggs and dairy.

Quinoa and Roasted Pepper Salad with Seeds

Serves 2

Ingredients

2 red peppers, deseeded and cut into quarters

1 garlic clove, chopped

1 tablespoon freshly chopped parsley

1½ tablespoons extra virgin olive oil

salt and freshly ground black pepper

100g quinoa

2 teaspoons balsamic vinegar

1 red onion, finely chopped

2 tablespoons sunflower seeds

2 tablespoons chia seeds

Method

1 Preheat the oven to 220°C/gas mark 7. Place the peppers on a baking tray, cut side up. Scatter with the chopped garlic and parsley and drizzle with half the olive oil. Season with sea salt and freshly ground black pepper. Place the tray in the oven and roast for 20 minutes.

2 Meanwhile, cook the quinoa according to the packet instructions, then drain well and place in a bowl. Whisk together the remaining olive oil and the balsamic vinegar, then stir into the quinoa. Lastly, mix in the tomatoes, peppers and red onion, and scatter the seeds over the top.

Salad of Wild Rice, Mackerel, Spiced Pecans and Avocado

Serves 4

Ingredients

75g wild rice

1 small cinnamon stick

1 red chilli, split lengthways

½ red onion, finely chopped

2 tablespoons olive oil

1½ tablespoons good-quality red wine vinegar

¼ teaspoon sweet smoked paprika

50g pecan nuts

½ teaspoon cumin seeds

4 mackerel fillets

½ tablespoon freshly chopped coriander

1 ripe avocado, cut into pieces

a small bunch of watercress, washed

Method

1 Preheat the oven to 150°C/gas mark 2.

2 Simmer the wild rice, cinnamon and chilli in plenty of water until tender but still al dente, and strain (check your packet of wild rice for timings, and taste for tenderness). Leave to cool.

3 Caramelise the red onion in a pan in 1 tablespoon of the oil until soft. Add the vinegar and paprika and continue to cook until the vinegar has evaporated, remove from the heat and allow to cool.

4 Toss the pecans with the cumin seeds, salt and 1 tablespoon water. Bake for 10 minutes or until golden (keep checking to make sure they don’t scorch).

5 Meanwhile, score the skin of the mackerel fillets and season both sides with salt and pepper. Heat a heavy-based frying pan and drizzle the skin of the fish with the remaining olive oil. Sear skin-side down first for 2–3 minutes, then flip and repeat on the flesh side.

6 Mix the rice, onion, coriander, avocado and watercress together and arrange on 4 plates. Place a mackerel fillet on top, and sprinkle with the pecans to serve.

Spicy Beetroot and Lamb Salad

Serves 4

Ingredients

You will need 4 wooden skewers, soaked in water for 30 minutes

750g trimmed beetroots

400g lean lamb, diced into large chunks

2 courgettes, cut into thick rounds

2 red onions, cut into quarters

4 tablespoons olive oil

1 garlic clove, crushed

sea salt and freshly ground black pepper

juice of ½ lemon

½ teaspoon ground cumin

½ teaspoon ground cinnamon

½ teaspoon ground paprika

1 tablespoon orange flower water

2 tablespoons freshly chopped parsley

4 large handfuls of rocket

Method

1 Cook the beetroots in a steamer for 20–30 minutes until tender. Set aside to cool.

2 Meanwhile, toss the lamb pieces, courgettes and red onions in 2 tablespoons of the olive oil, along with the garlic and some salt and pepper. Thread on to the prepared skewers, alternating between the lamb, courgettes and red onions.

3 When the beetroots have cooled, peel and slice them, reserving the liquid that accumulates on the plate. Toss them in the juice of the lemon and coat with the cumin, cinnamon, paprika, orange flower water and olive oil, together with the reserved liquid.

4 Season with salt and black pepper, cover and chill.

5 Preheat the grill to high. Place the lamb skewers under the heated grill for roughly 7–10 minutes, before turning and repeating. Check to make sure the lamb is cooked to your liking.

6 To serve, toss the beetroot with the parsley and arrange with the rocket on plates. Serve the skewers alongside.

Red and Yellow Pepper Spelt Salad

Serves 2

Ingredients

75g pearled spelt

½ red pepper, chopped into large chunks

½ yellow pepper, chopped into large chunks

½ head of broccoli, broken into florets

1½ tablespoons olive oil

1 teaspoon white wine vinegar

1 garlic clove, crushed

sea salt and freshly ground black pepper

freshly chopped basil leaves, to garnish

Method

1 Boil the spelt for 15–20 minutes, or according to packet instructions, until just tender. Drain well and leave to cool.

2 Meanwhile, preheat the grill. Place the pepper chunks on a sheet of foil on a grill tray and grill for about 5–10 minutes until charred and blistered, then set aside.

3 Steam the broccoli for 3–4 minutes until just cooked, and set aside.

4 Whisk together the olive oil, white wine vinegar, garlic, salt and freshly ground black pepper and pour over the spelt. Stir well, then allow to cool. Once cool, add the peppers and some freshly chopped basil leaves and stir. Check the seasoning and serve at room temperature. Serve with a grilled chicken breast or piece of fish.

Green Bean and Tomato Salad with Turkey

Serves 2

Ingredients

2 yard-long beans or 20 French beans, chopped into 5cm lengths

2 garlic cloves, peeled

3–4 small fresh red or green chillies, chopped

4 ripe tomatoes, cut into wedges

2 tablespoons lime juice

200g cooked turkey, sliced

a handful of coriander leaves

Little Gem lettuce leaves, to serve

Method

1 Steam or boil the beans until tender, then drain.

2 Pound the garlic in a large mortar, then add the chillies and pound again. Add the beans, breaking them up slightly, then tip into a bowl. Add the tomato and lightly mash.

3 Drizzle over the lime juice, and turn into a serving dish. Scatter over the sliced turkey and coriander leaves. Serve with Little Gem lettuce leaves, which can be used as a scoop for the mixture.

Broad Bean, Spinach and Turkey Salad

Serves 4

Ingredients

150g broad beans, fresh or frozen

1 tablespoon olive oil

1 teaspoon white wine vinegar

salt and freshly ground black pepper

80g feta, crumbled

150g baby spinach

400g cooked turkey, sliced

fresh mint leaves, to garnish

Method

1 Bring a large pan of water to the boil, put in the broad beans and blanch them for 2–3 minutes, then drain and refresh in iced water. Peel off the outer skins of the beans. If the beans differ strongly in size, cook them separately according to size.

2 Whisk together the olive and white wine vinegar. Season the broad beans with salt and freshly ground black pepper, pour over half of the vinaigrette and stir.

3 Arrange the broad beans on a plate along with the spinach, feta and turkey, and drizzle with the remaining vinaigrette. Garnish with the fresh mint leaves.

*top tip

Just 30g spinach gives you 40 per cent of your daily magnesium requirement (insufficient magnesium leads to headaches and fatigue).

Grilled Rib-Eye Steak with Sweet Potato Mash and Chilli Broccoli

Serves 4

Ingredients

2 small sweet potatoes, peeled and roughly chopped

2 tablespoons organic Greek yogurt

3 tablespoons pomegranate seeds

sea salt and freshly ground black pepper

4 × 200g grass-fed rib-eye steaks

35ml sesame oil, plus extra for drizzling

1 large broccoli, broken into florets

1 small red chilli, finely sliced

Method

1 Place the sweet potato in a medium saucepan and just cover with water. Bring to boil and cook, uncovered, for about 8 minutes or until very soft. Drain and transfer to a large bowl and mash with the yogurt, then stir in the pomegranate seeds and season to taste.

2 Meanwhile, heat a griddle pan until very hot. Rub the steaks with 2 tablespoons of the sesame oil and season. Cook for about 3 minutes on each side for medium rare. Leave to rest for 5–10 minutes.

3 Steam the broccoli, then transfer to a bowl. Drizzle with the remaining sesame oil and sprinkle with the sliced chilli.

4 Serve the steak with the mash and broccoli on the side.

Spelt Risotto with Butternut Squash, Rocket, Walnuts and Goat’s Cheese

Serves 4

Ingredients

1 squash (such as butternut or acorn), weighing about 750g, peeled, deseeded and cut into chunks

8 sage leaves, chopped, plus extra to garnish

2 garlic cloves, crushed

2 tablespoons olive oil

1 red onion, chopped

200g pearled spelt

750ml hot vegetable stock

2 handfuls of rocket

50g walnuts, toasted and roughly chopped

50g hard goat’s cheese

salt and freshly ground black pepper

Method

1 Preheat the oven to 190°C/gas mark 5.

2 Tip the butternut squash into a roasting tin, add the chopped sage and garlic, season and drizzle with half the olive oil. Roast for about 25 minutes until tender and starting to brown at the edges.

3 Meanwhile start making the risotto. Heat the remaining oil in a large sauté pan over a medium heat. Add the onion and cook until soft. Add the spelt and stir to coat in the onions. Continue to cook for 1 minute until the spelt starts to smell slightly nutty.

4 Pour 150ml of the stock into the pan, stirring all the time. Allow most of it to evaporate and then add the rest of the stock a ladleful at a time, stirring frequently until all the liquid has been absorbed and the spelt is tender but still has some ‘bite’.

5 Add the roasted butternut squash and walnuts to the pan. Stir to combine and season to taste with salt and freshly ground black pepper. Using a vegetable peeler shave the goat’s cheese over the risotto, garnish with sage leaves and serve immediately.

Chicken, Asparagus and Cashew Nut Stir-fry

Serves 4

Ingredients

2 skinless organic chicken breast fillets, cut into 1cm thick strips

3 tablespoons vegetable oil

2 cloves garlic, crushed

50g unsalted cashew nuts

2 long red chillies, thinly sliced

6 spring onions, sliced

250g asparagus, cut into bite-size pieces

250g mangetout or sugar snaps, topped, tailed and sliced lengthways

80ml chicken stock

2 tablespoons chia seeds

juice of 1 lime

Method

1 Heat a wok over a high heat. Add half the oil and, when hot, add the chicken, garlic and cashew nuts and stir-fry for 3–4 minutes or until the chicken is almost cooked through. Remove from the wok and set aside.

2 Pour in the remaining oil. Add the chillies, spring onions, mangetout or sugarsnaps and broccoli and stir-fry for 2 minutes. Add the stock and stir-fry for a further 2 minutes.

3 Return the chicken, garlic and cashews to the wok, and stir-fry until heated through. Stir in the chia seeds. Pour over the lime juice and serve immediately.

art

Super Mince

Serves 4

Ingredients

1 red onion

1 red pepper

1 courgette

50g peas (fresh or frozen)

100g broccoli florets

2 celery sticks

1 aubergine

1 tablespoon olive oil

500g lean organic ground beef

400g organic tomato passata

2 cloves garlic, crushed

1 tablespoon chopped fresh rosemary

sea salt

freshly ground black pepper

1 tablespoon chopped parsley

Method

1 Chop all the veg into equal-sized chunks.

2 Heat the olive oil in a large lidded pan and cook the ground beef until browned all over. Add the veg, passata, garlic and rosemary, season with salt and pepper, and simmer for 30–45 minutes or until the veg is tender.

3 Serve sprinkled with the chopped parsley. If you want, you can accompany it with a little brown rice or spelt pasta (but I prefer it without).

*top tip

This super bolognese is cheap, easy and bursting with nutrition. The recipe is perfect for amending as you can use pretty much whatever veg you have in your fridge.

Lemon and Chilli Broccoli

Serves 2 as a side

Ingredients

1 teaspoon olive oil

1 garlic clove, sliced

200g blanched broccoli

zest and juice of ½ lemon

1 red chilli, finely sliced

a handful of sunflower seeds

a handful of pumpkin seeds

1 tablespoon chia seeds

sea salt and freshly ground black pepper

Method

Heat the olive oil in a large pan and cook the garlic until softened. Add the broccoli, lemon zest and juice and heat through. Stir in the chilli and seeds and season to taste.

Salmon en Papillote with Ginger & Lime

Serves 4

Ingredients

5cm piece ginger, peeled and thinly sliced

2 cloves garlic

4 spring onions, finely sliced

1 red chilli, finely sliced

4 salmon fillets

juice of 1 lime

1 lime, thinly sliced

4 sheets of baking paper, each large enough to fold over the salmon and form a parcel

Method

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

2 Mix the ginger, garlic, spring onions and chilli together in a bowl.

3 Place each piece of salmon in the centre of a sheet of baking paper, and top with a quarter of the ginger mixture. Sprinkle each fillet with lime juice and then top with a few slices of lime.

4 Fold the paper over each fillet and tuck the edges in to form a parcel.

5 Place the parcels on a baking tray and bake for around 12 minutes.

*top tip

Choose your seafood wisely Overfishing and its impact on our oceans and their wildlife is a serious concern for all of us. Make sustainable seafood choices by:

– doing your research. A good resource is fishtofork.com

– asking your fish monger where they source their produce from.

art

*top tip

Serve with a pile of fresh, green stir-fried vegetables – packed with vitamins that help to replenish a stressed body.

DESSERTS

Char-grilled Peaches with Honey and Yogurt

Serves 4

Ingredients

4 ripe peaches, halved and stoned

juice of 2 oranges

1 tablespoon Manuka honey

100ml Greek yogurt

1 teaspoon vanilla extract

40g chopped pistachios, to garnish

Method

1 Preheat the oven to 200°C.

2 Set the peach halves cut side up in a roasting tin. Pour the orange juice around them and then drizzle the cut surfaces with the Manuka honey. Roast for 10–15 minutes.

3 Meanwhile, combine the yogurt with the vanilla. Place the peach halves in individual bowls, spoon on a dollop of yogurt, and scatter with the pistachios.

*art

*top tip

Yogurt neutralises the acidity caused by stress. Don’t go for the low-fat stuff though – choose a natural and organic one instead.

Melon with Cinnamon and Nutty Yogurt

Serves 4

Ingredients

1 honeydew melon, cut into quarters with the seeds removed

1 teaspoon ground cinnamon

200ml organic Greek Yogurt

For the nuts

1 tablespoon organic butter

1 tablespoon Manuka honey

50g walnuts

½ teaspoon ground cinnamon

Method

1 First make the nutty yogurt: melt the butter in a saucepan over a low heat, and stir in the honey until combined. Add the walnuts and cinnamon and stir until the walnuts are coated. Spread the walnuts out on a baking tray lined with baking parchment and let cool.

2 Score the melon so that it is easy to break into bite-size chunks, and sprinkle with the cinnamon.

3 Stir the candied walnuts into the yogurt and serve alongside the melon.

Peach, Melon and Kiwi Salad

Serves 4

Ingredients

2 ripe peaches, sliced

2 kiwi fruit, peeled and sliced

1 small charentais or honeydew melon

juice of 1 lemon

juice of 1 orange

2 tablespoons manuka honey

a large handful of fresh mint, torn

4 tablespoons organic Greek yogurt, to serve

Method

1 Place the peaches and kiwi fruit in a bowl. Halve the melon and scoop out the seeds. Cut the flesh into bite-size pieces and add to the bowl.

2 Whisk together the lemon and orange juice. Pour over the fruit and gently toss. Drizzle with the Manuka honey and scatter the torn mint leaves over the top. Serve with a dollop of Greek yogurt.

*top tip

Kiwis contain more vitamin C than an orange and as much potassium as a banana.

Watermelon, Feta, Mint and Honey

Serves 4

Ingredients

4 large slices watermelon

200g feta cheese, cut into cubes

a handful of fresh mint

Manuka honey, to serve

Method

1 Arrange the slices of watermelon and feta on a serving dish or on 4 separate plates.

2 Scatter over the mint leaves and drizzle with a little honey. Serve immediately.

Fruit & Seed Crumble

Serves 6-8

Ingredients

For the crumble

200g oats

100g mixed seeds (pumpkin, sunflower)

100g pecans

30g Brazil nuts

65g almonds

1 tablespoon chia seeds

½ teaspoon ground fennel seeds

grated zest and juice of 1 orange

½ teaspoon cinnamon

3 tablespoons agave syrup

For the fruit

4 large organic apples

1 pear

1 punnet blackberries

1 tablespoon coconut oil

2 tablespoons water

1 teaspoon pure vanilla extract

½ teaspoon cinnamon

2 teaspoons Manuka honey

Method

1 Preheat the oven to 180°C/gas mark 4.

2 Make the crumble by combining all the ingredients together in a bowl.

3 To make the filling, chop the fruit into small chunks. Heat the oil, water and fruit in a pan until the fruit becomes soft, then add the vanilla, cinnamon and honey and heat until the mixture has thickened a little.

4 Transfer to an ovenproof dish, cover with the crumble mixture and bake in the preheated oven for around 30 minutes.

5 Serve with natural organic yogurt.

Poached Pears Dipped in Chocolate

Serves 4

Ingredients

4 ripe pears, peeled, cored and halved

100g dark chocolate

50g almonds, crushed

Method

1 Place the pears in a pan, cover with water and poach very gently for 8–10 minutes until tender, then drain.

2 Melt the chocolate in a bowl over a pan of simmering water.

3 Place the crushed almonds ready in a bowl, and have 4 serving bowls ready.

4 Dip each pear in the chocolate until lightly coated, then in the almonds so that the almonds stick to the chocolate. Serve immediately.

*top tip

Chocolate can act as a mood elevator and it contains magnesium, which calms and soothes fragile nerves. However, to cut down on sugar, keep it as a treat and buy the high-quality, organic kind.

BREAKFASTS

Wide Awake Morning Boost Smoothie

Serves 1

Ingredients

1 green tea bag

3 tablespoons hot water

200ml water or almond or rice milk

1 scoop BodyBrilliance

3 Brazil nuts

a handful of sunflower seeds

a handful of pumpkin seeds

Method

1 Brew the green tea bag in the hot water for 3 minutes, then remove the tea bag and stir the honey into the water.

2 Add the tea infused water to a blender with the other ingredients and whizz until smooth. Serve immediately.

art

*it’s easy

Good healthy habits are a choice that will last you a lifetime. Get started today.

Relaxing Night Time Smoothie

Serves 1

Ingredients

1 scoop BodySerenity

200ml vanilla rice milk

a handful of ground almonds

Method

Blend all the ingredients together and serve immediately.

The Super Skinny Smoothie

Serves 1

Ingredients

2 Brazil nuts

1 teaspoon chia seeds

1 teaspoon coconut oil

a pinch of cinnamon

10 blueberries or raspberries or a combination of both

1 scoop Body Brilliance

1 scoop Ultimate Clean Fibre

150ml filtered water, rice milk or almond milk or equal parts water and milk

Method

Place all the ingredients in a blender and whiz until smooth. Pour into a tall glass and drink immediately.

What do you think?

Written by larguet

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Loading…

0
diabete

Alternative to sugar for diabetics