5 ounces lean lamb or 6 ounces chicken breast
1 teaspoon ground cumin
¼ teaspoon ground cinnamon
1 medium tomato
1 small cucumber
¼ cup cooked chickpeas
½ ounce walnuts
1 teaspoon olive oil
1 tablespoon chopped parsley
* Preheat the oven to 375 degrees F
* Season the lamb or chicken with salt and the spices, place in aroasting pan,
and roast for 20 minutes. (You can also grill it if you prefer.)
* Remove from the oven and slice the meat.
* While the lamb is roasting, cut the tomatoes and cucumber however you like.
* Place in a salad bowl and add the chickpeas and walnuts
Yoss with the olive oil and parsley. Place the sliced meat on topof the salad.
490 calories, 38 gr. protein, 19 gr. carbs (5 gr. fiber), 28 gr. fat
* The calories and fat will vary tremendously, depending on whether you use
lamb or chicken. Different cuts of lamb will also vary quite a bit.
These numbers are an average of the range between chicken breast
( which has very little fat after you remove the skin ) and a lean cut of lamb.
If you make it heartier, with a bigger piece of lamb or chicken, the range will
be even greater.
* To turn it into a fuel meal, add another halve cup of chickpeas.
That gives you 142 more calories, with 8 gr. of protein, 23 gr. of carbs
(including 7 gr. of fiber ) and 2 grams of fat.
1 tablespoon coconut oil
4 egg whites
1 whole egg
4 drops natural vanilla extract
1 tablespoon unsweetened coconut flakes
½ cup strawberries
* Heat the oil in a medium skillet over medium heat.
* In a medium bowl, beat the egg whites and whole egg with the vanilla
and coconut flakes. Poor into the skillet and cook until lightly browned
on both sides. Serve with the strawberries.
337 calories, 21 gr. Protein, 9 gr. Carbs, 3 gr. Fiber, 24 gr. Fat
For a bigger appetite, make the omelet using 4 whole eggs instead of one
and 4 whites.
510 calories, 25 gr. Protein, 10 grams carb, 3 gr fiber, 41 gr. Fat
* To make either of these a fuel meal, add a cup of blueberries, which gives you
82 more calories, with 4 gram of fiber.
“This creamy butternut squash pasta bake is really simple to whip up and full of flavour ”
COOKS IN 1H 20M
DIFFICULTY: SUPER EASY
NUTRITION PER SERVING
Calories 793 40%
Fat 23.7g 34%
Saturates 9.2g 46%
Protein 31.6g 63%
Carbs 121.7g 47%
Sugars 22.4g 25%
Salt 2.47g 41%
1 butternut squash , peeled, deseeded and chopped into 2.5cm pieces
2 cloves of garlic , peeled and finely sliced
1 bunch of fresh basil , leaves picked, stalks finely chopped
1 x 400 g tins of chopped tomatoes
500 g dried penne
freshly ground black pepper
3 tablespoons ricotta cheese
750 ml organic vegetable stock
150 g mozzarella ball
1 handful Parmesan cheese , freshly grated
2 sprigs fresh sage , leaves picked
Preheat your oven to 200°C/400°F/gas 6. Place the squash on a baking tray, drizzle with olive oil and pop in the hot oven for around 15 minutes, or until tender.
Pour a couple of lugs of olive oil into a large frying pan, add the garlic and basil stalks and fry for a couple of minutes. Add your tomatoes to the pan, breaking them up with a wooden spoon and bring to the boil. Drop in the roasted squash, bring to the boil, then simmer for 10 minutes.
Meanwhile, bring a large pot of salted water to the boil, add the penne and cook for a couple of minutes less than it says on the packet. Drain, then toss with the sauce.
Tear up the basil leaves and sprinkle into the pan with some salt and pepper. Stir in the ricotta and the stock, then bring back to the boil.
Rub a large baking tray, ovenproof pan or earthenware dish with olive oil and spoon in all the pasta and sauce. Tear over the ball of mozzarella and top with the Parmesan. Rub the sage leaves with a little olive oil and put on top.
Pop it into the preheated oven and bake for 15 minutes or until golden and bubbling. Serve with a crisp green salad.
TIP: If you’re a chilli freak like me, try adding a chopped fresh chilli to your tomato sauce.
COOKS IN 1 HOUR
DIFFICULTY: NOT TOO TRICKY
½ a bunch of fresh coriander , (15g)
1 cloves of garlic
2 sticks of celery
250 g free-range cooked chicken
1 teaspoon ground cumin
1 pinch of cayenne pepper
1 x 400 g tin of black beans
750 ml organic chicken stock
1 fresh corn on the cob
1 fresh bay leaf
75 ml single cream
2 corn tortillas
Pick the coriander leaves and set to one side, then finely slice the stalks. Peel and finely chop the onion and garlic, then trim the celery and finely slice.
Place a large saucepan over a medium-low heat and pour in 1 tablespoon of olive oil. Add the onion, garlic, celery and coriander stalks, then sauté for about 10 minutes, or until the veg is softened but not coloured. Meanwhile, shred the chicken and put to one side.
Once the vegetables have softened, add the cumin and cayenne to the pan and fry for 1 minute. Stir in the black beans, along with their liquid, and the chicken stock. Cut the corn kernels from the cob and add it all to the pan, along with the bay leaf. Gently bring it all to the boil, then reduce the heat to low and let it simmer for 15 minutes.
If you prefer your chowder to be on the smooth side, you could blitz it just a little with a stick blender, otherwise just leave it nice and chunky. Stir in the shredded chicken and cream, season with salt and pepper to taste, then return to the hob for a further 10 minutes.
When the chowder is almost ready, toast the corn tortillas in a hot, dry frying pan until lightly golden. Cut them into large pieces, and serve them wedged into bowls of the soup. Cut the lemon into wedges for squeezing over and finish with a sprinkle of the reserved coriander leaves.
“There are many different qualities of red wine vinegar available; if you can invest in a really good one, it will make all the difference here. ”
SERVES 6 TO 8
DIFFICULTY SUPER EASY
1 acorn squash
6 small beetroots
1 red onion
2 bulbs of fennel
2 teaspoons coriander seeds
½ a bunch of fresh mint
½ a bunch of fresh flat-leaf parsley
150 g feta cheese
2 tablespoon red wine vinegar
6 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard
Preheat the oven to 190ºC/gas 5.
Very carefully cut your squash in half. Remove and reserve the seeds. Cut each half into quarters and lay the pieces in a roasting tray.
Scrub, then quarter the larger beetroots and halve the smaller ones, then add to the tray. Peel and slice the onion into sixths and tuck in among the other veg.
Remove the fronds from the fennel, popping them in cold water for later, then cut each bulb into 6 wedges and add to the tray. Drizzle with a little olive oil.
In a pestle and mortar pound the coriander seeds with a good pinch each of sea salt and black pepper. Sprinkle this over all the vegetables on the tray and toss to coat.
Roast the vegetables for about 40 minutes, shaking halfway through, until soft and golden and just starting to caramelise. Allow to cool slightly.
Meanwhile, make your dressing by combining the vinegar, extra virgin olive oil, mustard and seasoning in a small jug or jam jar. Mix well.
Dress the roasted veg while still warm so they soak up all the dressing, then pick and sprinkle over the herb leaves, and reserved fennel tops.
Cut the pomegranate in half and whack the back of each half with a wooden spoon to release the seeds, then add to the vegetables. Crumble over the feta, then gently toss everything together