ASPARAGUS SOUP WITH POACHED EGG
Asparagus soup topped with a poached egg
2 tsps ghee or coconut oil
1 large white onion, chopped
1 large leek, chopped
1 medium sized courgette, sliced
750g asparagus spears, ends removed
3 garlic cloves, finely chopped
1½ pts chicken or vegetable stock
pinch of salt and pepper
1 egg (per person)
Serves 4
Per serving:
210 calories
10g fat
16g carbs
14g protein
Melt the ghee / oil in a large saucepan over a medium heat.
Add the onion and sauté for 2-3 minutes, until soft.
Add the leek and sauté for 2-3 minutes, until soft.
Add the courgette, asparagus, garlic, stock and salt and pepper.
Cover and simmer for 20-25 minutes. Add more salt and pepper if required.
Remove from heat. Gently mash or blend the soup, to desired consistency.
Bring a small saucepan of water to the boil (around 2 inches deep) and reduce to a simmer.
Carefully crack one egg (per person) into the water. Poach gently for around 3 minutes.
Remove from the water with a slotted spoon and allow the excess water to drain from the egg.
Serve the soup topped with the poached egg.
Store any leftover soup in an airtight container and refrigerate for up to 4 days or freeze on same day.
CURRIED CHICKEN DRUMSTICKS WITH SLAW
Curried chicken drumsticks with tropical slaw
150g Greek yoghurt
(use dairy free if preferred)
50g creamed coconut (use the fat part from a tin of coconut milk)
25g curry powder
juice of 1 lemon
15g toasted flaked almonds
10 chicken drumsticks, skin on
30ml cold water
for the slaw:
200g Savoy cabbage, finely shredded
70g fresh mango, finely sliced
70g ripe avocado
40g creamed coconut (use the fat part from a tin of coconut milk)
60g mayonnaise
juice of 1/2 a lemon
3 spring onions, finely sliced
a pinch of salt and pepper
15g chopped walnuts
Makes 10 drumsticks
Per drumstick (skin removed):
139 calories
7g fat
3g carbs
16g protein
Makes 8 servings of slaw
Per serving:
122 calories
10g fat
6g carbs
2g protein
Place the yoghurt, coconut cream, curry powder and lemon juice in a bowl. Stir well to combine.
Add the chicken and stir well to cover in the marinade. Refrigerate for 30 minutes or more.
Preheat oven to 190 ̊C/375F.
Place the drumsticks on a foil lined ovenproof dish. Cook for 45 minutes.
Mix all of the slaw ingredients in a large bowl, until thoroughly combined.
Sprinkle the toasted almonds over the chicken.
Serve.
Store any leftover chicken and slaw in separate airtight containers and refrigerate for up to 2 days.
FRAGRANT BEEF & OLIVE PICADILLO
Fragrant beef & olive picadillo
1 tbsp cumin seeds
1 tsp ghee or coconut oil
2 small white onions, finely chopped
100g carrot, chopped
1 green bell-pepper, finely diced
4 garlic cloves, finely chopped
500g 5% beef mince
1 tsp ground coriander
1 tsp ground black pepper
1 tsp dried oregano
1 tsp ground red chillis
1 tsp paprika
1 tsp sea salt
200ml beef stock (fresh or made with one organic stock cube)
200g tinned chopped tomatoes
50g pitted green olives, chopped or sliced
Serves 3
Per serving:
333 calories
13g fat
16g carbs
38g protein
Place the cumin seeds in a large saucepan over a medium heat and toast gently for 30 seconds.
Add the ghee/oil and stir to melt. Add the onions and sauté for 3-4 minutes, stirring occasionally until soft.
Add the carrot. Stir well and sauté for 4 minutes, stirring occasionally.
Add the green bell-pepper stir. Add and garlic. Stir and sauté for 4 minutes, stirring occasionally.
Add the mince. Using a wooden spoon, break the mince up finely. Cook for 3-4 minutes, stirring occasionally.
Add the spices and stir well. Add the stock and tomatoes, stir well and cover. Cook for 10 minutes.
Add the olives, stir and cook for 2 minutes.
Serve.
Store any leftovers in an airtight container and refrigerate for 3 days or freeze on same day.
ITALIAN STUFFED CHICKEN
Italian stuffed chicken
60g cream
cheese (use dairy free if preferred)
2 sprigs fresh basil, chopped
20g green or black olives, sliced (or substitute with chopped sun-dried tomatoes)
pinch of salt and pepper
2 x 200g fresh chicken breasts
2 rashers unsmoked back bacon
1 large ripe tomato, sliced
Serves 2
Per serving:
450 calories
22g fat
3g carbs
60g protein
Preheat oven to 200 ̊C/ 400 ̊F.
Line a tray with foil.
Mix the soft cheese, basil, olives and salt and pepper in a bowl.
Cut a pocket into each chicken breast – large enough to add the stuffing.
Divide the soft cheese mixture between the two chicken breasts.
Place on the tray.
Wrap a bacon rasher around each chicken breast and top with the sliced tomato.
Bake for 20-25 minutes or until chicken is thoroughly cooked.
Store any leftover chicken in an airtight container and refrigerate for up to 2 days.
LENTIL STUFFED RAMIRO PEPPERS
Lentil stuffed Ramiro peppers
1 tsp ghee or coconut oil
70g white onion, finely chopped
50g courgette, finely chopped
8 cherry tomatoes, halved
100g chopped tinned tomatoes
2 garlic cloves, finely chopped
½ tsp Italian seasoning
½ tsp dried basil
a pinch of salt and pepper
70g cooked red lentils
15g flaked almonds
1 small handful coriander, finely chopped
2 red Ramiro peppers
50g Feta cheese (or use dairy free cheese if preferred), crumbled
Serves 4
Per serving:
147 calories
7g protein
14g carbs
7g fat
Preheat oven to 180 ̊C/350 ̊F.
Melt the ghee / oil in a frying pan over a medium heat. Add the onion and sauté for 2-3 minutes, stirring until soft.
Add the courgette and sauté for 2-3 minutes, stirring until soft.
Add the cherry tomatoes and sauté for 2 minutes, stirring occasionally.
Add the tinned tomatoes and cook for 2 minutes, stirring occasionally.
Add the garlic and cook for 2 minutes, stirring occasionally.
Add the Italian seasoning, basil, salt and pepper and stir. Add the cooked lentils, stir well and cook for 2 minutes, stirring occasionally.
Remove pan from heat and stir in the flaked almonds and coriander.
Cut the Ramiro peppers in half lengthways.
Remove the seeds and pith and discard.
Line an oven tray with foil and place the peppers on the tray, skin side facing down.
Spoon the mixture into the peppers, until all used up.
Crumbled the Feta cheese over the peppers.
Bake for around 20 minutes, until the peppers are soft.
Consume immediately.
RICH TOMATO SOUP
Rich tomato soup
1 tsp ghee or coconut oil
1 large white onion, chopped
2-3 red chilli peppers, chopped
4 cloves garlic, chopped
3-4 fresh basil leaves and stalks
50ml vegetable stock
1 tbsp red wine vinegar
1kg ripe tomatoes, chopped
a pinch of sea salt and black pepper
1 tsp cayenne pepper
Serves 3
Per serving:
123 calories
3g fat
20g carbs
4g protein
Melt the ghee / oil in a large saucepan over a medium heat.
Add the onion and sauté for 4 minutes, stirring, until soft.
Add the chilli peppers and garlic and sauté, stirring, for 2-3 minutes.
Add the fresh basil and stir well. Sauté for 2-3 minutes, stirring.
Add the stock and red wine vinegar, stir and simmer for 3-4 minutes.
Add the tomatoes and stir.
Season with salt, pepper and cayenne pepper. Stir well, cover and cook for 10 minutes.
Blend the soup to a purée or mash for a thicker consistency.
Serve.
Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.
STUFFED MEXICAN CHICKEN
Stuffed Mexican chicken
90g cream cheese (use dairy free if preferred)
1 tsp ground cumin
1 tsp ground coriander
1 tsp chilli powder
15g jalapeño
peppers, chopped
2 x 180g chicken breasts
2 rashers unsmoked back bacon
Serves 2
Per serving:
386 calories
18g fat
4g carbs
52g protein
Place the cream cheese, spices and jalapeño peppers in a bowl and mix well.
Preheat oven to 220 ̊C/450 ̊F. Line an oven tray with foil.
Place a chicken breast on a chopping board and, using a sharp knife to carefully slice into one side of the breast, starting at the thicker end and ending at the thin point. Be careful not to cut all the way through to the other side.
Open the chicken breast out so it lies flat.
Repeat with the other chicken breast.
Spoon the cream cheese mixture onto the centre of each chicken breast and then wrap the chicken around the filling to enclose it.
Cover the opening with a bacon rasher to seal the filling inside.
Bake for around 20-25 minutes until the chicken is cooked thoroughly. Serve with steamed vegetables or salad.
Store any leftover chicken breasts in an airtight container and refrigerate for up to 2 days.
WARMING SQUASH SOUP
Warming squash soup
1 tsp ghee or coconut oil
1 small white onion, finely chopped
1 carrot, peeled and sliced
1 medium sized butternut squash, peeled, seeds removed and diced
2 sprigs fresh rosemary
1 red chilli pepper, finely chopped
1 garlic clove, chopped
300ml vegetable stock
450ml cold water
1 bay leaf
a pinch of ground black pepper
a large pinch of sea salt
1 tsp dried oregano
Serves 3
Per serving:
122 calories
2g fat
23g carbs
3g protein
Place the ghee / coconut oil in a large saucepan over a medium heat.
Add the onion and sauté for 3-4 minutes, stirring, until soft.
Add the carrot and sauté for 3-4 minutes, stirring, until soft.
Add the butternut squash and sauté for 6-8 minutes, stirring frequently.
Add the fresh rosemary and red chilli and stir well. Cook for 1 minute.
Add the garlic and stir well. Cook for 1 minute.
Add the vegetable stock and stir well. Cook for 5 minutes, stirring occasionally.
Add the cold water. Stir well.
Add the bay leaf, black pepper, salt and oregano. Stir well. Cover and cook for 30 minutes, stirring occasionally. Add more cold water if the soup is too thick.
Remove the rosemary from the pan. Serve.
Store any leftovers in an airtight container and refrigerate or freeze on same day.
CARAMELISED ONION & FATA QUICHE
Caramelised red onion and Feta quiche
1 tsp ghee or coconut oil
1 small red onion, sliced
1 red chilli pepper, chopped (optional)
4 eggs
a pinch of sea salt
a pinch of ground black pepper
40g Feta cheese, crumbled (or use dairy free cheese of your choice)
Makes 4 slices
Per slice:
116 calories
8g fat
3g carbs
8g protein
Preheat oven to 200 ̊C/400 ̊F.
Grease the base and sides of an 8×8” oven dish with a small amount of ghee or coconut oil.
Melt the ghee / oil in a frying pan over a medium / low heat. Add the onion and cook gently for 6-8 minutes, stirring occasionally, until caramelised. Add the chilli pepper, stir well and cook for 2 minutes.
Remove frying pan from heat.
Beat the eggs in a jug with the salt and pepper.
Pour the eggs into the oven dish. Top with the onion mixture, distributing evenly.
Add the Feta, distributing evenly.
Bake for 15-20 minutes, until the surface of the quiche is golden and the centre is cooked.
Cut into 4 slices.
Serve.
Store any leftovers in an airtight container and refrigerate for up to 2 days.
CHICKPEA AND CHIVE FRITTERS WITH DIP
Chickpea & chive fritters with a herby dip
for the fritters:
150g tinned chickpeas, drained and rinsed
4 tbsps plain flour (use gluten free if preferred)
45ml milk of your choice
3 eggs
1 tbsp fresh chives, finely chopped
½tsp garlic powder
½tsp ground cumin
40g garden peas, cooked
a pinch of sea salt and ground black pepper
2 tsps ghee or oil
for the dip:
100g plain yoghurt (use dairy free if preferred)
1 tbsp fresh lemon juice
1 tbsp fresh parsley, finely chopped
15g cucumber, finely chopped
1 tbsp fresh chives, finely chopped
1 tbsp lemon zest, finely grated
a pinch of sea salt and ground black pepper
Makes 4 fritters and 4 servings of dip
Per fritter:
196 calories
7g fat
18g carbs
10g protein
Per serving dip:
29 calories
1g fat
2g carbs
3g protein
Place the chickpeas in a large bowl and mash well to remove all lumps. Add the remaining fritter ingredients, except for the ghee/oil and peas.
Mix well.
Stir in the peas.
Melt ½ tsp of ghee / oil in a frying pan over a medium heat. Using a ladle, spoon ¼ of the mixture into the centre of the frying pan.
Reduce heat to medium and cook for 2 minutes.
Carefully turn the fritter over and cook for another 2 minutes, or until golden on both sides.
Transfer to a plate and repeat with the remaining mixture.
Mix the dip ingredients together.
Serve.
Store any leftover fritters and dip in separate containers and refrigerate for up to 2 days.
CURRIED ROAST LAMB
Curried roast lamb
1kg leg of lamb, bone in
for the marinade:
3 garlic cloves, finely chopped
1 thumb-sized piece ginger, finely chopped
100g plain yoghurt (use dairy free if preferred)
1 tbsp tomato purée
juice of 1 lime
1 tsp garam masala
1 tsp ground cumin
2 tsps turmeric
½ tsp crushed chilli flakes
1 tsp ground coriander
a pinch of ground black pepper
1 tsp sea salt
Serves 3
Per serving:
402 calories
18g fat
9g carbs
51g protein
Place all of the marinade ingredients in a bowl and stir well. Add 1 tsp cold water and stir.
Add more water, to achieve a paste-like consistency.
Place the lamb leg in a roasting dish.
Spoon half of the marinade onto the lamb and rub in with the back of a spoon (may stain hands!). Turn over and repeat on the other side.
Refrigerate for 2 hours or overnight.
Preheat oven to 180°C / 350°F.
Cook for 1 hour then turn and cook for 20 minutes (medium / rare), 30 minutes (for medium) or 45 minutes (medium / well done).
Allow to rest for 15 minutes before carving.
Remove any leftover meat from the bone and store in an airtight container.
Refrigerate for up to 3 days or freeze on same day.
HOT & SOUR KEEMA BIRYANI
KERALAN SPICE CURRY
Keralan Spice Curry
2 tsps ghee or coconut oil
1 large white onion, finely chopped
2 cloves garlic, finely chopped
20g ginger, finely chopped
2 green chillies, sliced
1-2 small pieces of gamboge (optional)
10 curry leaves
1 cinnamon stick
4 ripe tomatoes, cut into thin wedges
1 tsp curry powder
1/2 tsp garam masala
1/2 tsp ground black pepper
1/2 tsp ground turmeric
1/2 tsp sea salt
200ml coconut milk
400g white fish cut into large pieces
Serves 2
Per serving:
438 calories
29g protein
22g carbs
26g fat
Melt the ghee/oil in a large saucepan over a medium heat. Add the onion, garlic, ginger and green chillies. Stir well and cover.
Cook for 5 minutes.
Add the gamboge (if using), curry leaves and cinnamon stick. Stir and cover. Cook for 1-2 minutes.
Add the chopped tomatoes.
Stir and cover.
Cook for 1-2 minutes.
Add a splash of water and stir. Cover and cook for 1 minute.
Add the curry powder, turmeric, garam masala and black pepper. Increase the heat a little and bring to a simmer. Add the coconut milk and salt.
Add the fish, and stir gently to coat in the sauce. Cover and simmer for 15 minutes.
Remove the gamboge before serving.
Serving suggestion: Serve with steamed rice and lemon wedges.
Store any leftover curry in an airtight container and refrigerate for up to 3 days or freeze on same day.
MEXICAN CHICKEN SOUP
Mexican chicken soup
1 tsp ghee or coconut oil
2 small red onions, finely chopped
4 garlic cloves, finely chopped
1 red chilli pepper, finely chopped (optional)
1 tsp ground cumin
1 tsp ground coriander
1 tsp chilli powder
1/2 tsp sea salt
1/2 tsp ground black pepper
800g ripe tomatoes, chopped
450ml chicken stock
400g tinned mixed beans or red kidney beans, drained
juice of 1 lime
200g cooked chicken breast, shredded
to serve:
200g ripe avocado, diced
Serves 4
Per serving:
354 calories
14g fat
36g carbs
21g protein
Melt the ghee / oil in a large saucepan over a medium heat. Add the onions and stir.
Sauté gently for 3-4 minutes, stirring occasionally.
Add the garlic and chilli and sauté for 2 minutes, stirring.
Add the cumin, coriander, chilli powder, salt and pepper and stir well.
Add the tomatoes and stir well. Cook for 2 minutes.
Add the stock and mixed beans. Bring to a boil and then reduce heat to simmer.
Cover and cook for 10 minutes.
Stir well and add the lime juice and chicken.
Cover and cook for 10 minutes.
Spoon into serving bowls. Sprinkle the avocado over the soup.
Serve.
Store any leftover soup in an airtight container and refrigerate for up to 3 days or freeze on same day.
STUFFED CHICKEN
Stuffed chicken
1 tsp ghee or coconut oil
1 medium sized white onion, finely chopped
1 green bell-pepper, diced
2 garlic cloves, finely chopped
1 tsp ground allspice
a pinch of ground black pepper
a pinch of sea salt
20g walnuts, chopped
30g pine nuts
60g uncooked basmati rice
250ml chicken stock
30g sultanas or raisins
1 large chicken (2kg)
Serves 6
Per serving:
465 calories
5g fat
29g carbs
76g protein
Preheat oven to 180 ̊C/350 ̊F.
Melt the ghee / oil in a frying pan over a medium heat. Add the onion and sauté for 3-4 minutes, stirring, until soft.
Add the green pepper and sauté for 2-3 minutes, stirring, until soft.
Add the garlic and fry gently for 2 minutes, stirring continuously.
Add the allspice and stir well. Add the ground black pepper and sea salt and stir.
Add the walnuts, pine nuts and rice and stir over a medium heat for 2 minutes.
Add the chicken stock, stir well and cook for 1 minute. Add a splash more stock if the mixture is too dry.
Add the sultanas / raisins and stir.
Transfer the contents of the pan to a bowl and allow to cool for 10 minutes.
Spoon the mixture into the cavity of the chicken. Place the chicken in a foil lined ovenproof dish.
Cook for 2 hours or until the chicken is thoroughly cooked.
Serve.
Store any leftovers in an airtight container and refrigerate for up to 3 days.
THAI SATAY CHICKEN
Thai satay chicken
200g chicken breast, diced
2 tsps crunchy peanut butter
juice of one lime
1 tbsp soy sauce
(or use tamari)
50ml chicken stock
60ml coconut milk
small pinch of dried chilli flakes
small pinch of sea salt
small pinch of ground black pepper
1 thumb sized piece fresh ginger, finely chopped
1 garlic clove, finely chopped
4 tsps sesame seeds
Makes 4 chicken skewers
138 calories
6g fat
4g carbs
17g protein
Preheat oven to 190 ̊C / 375 ̊F.
Place all of the ingredients in a bowl, except for the sesame seeds.
Mix everything well to coat the chicken. Refrigerate for 30 minutes.
Line a tray with foil. Thread the chicken onto the skewers.
Place on the tray.
Sprinkle the sesame seeds over the chicken, turning the skewers to coat on all sides.
Oven cook for 25-30 minutes until the chicken is thoroughly cooked.
Serve with a salad.
Store any leftover chicken in an airtight container and refrigerate for up to 3 days.
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