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DETOX RECIPES& MEAL PLANNER

KSFLDETOX RECIPES & MEAL PLANNER2 KSFL

DETOX RECIPES & MEAL PLANNER 3

contentsBreakfastsSpinachOmelette 04

DippyEggs 05

CourgetteOmelette 06

VegetableFrittata 07

Avocadoand‘Bacon’ 08

VegetableandPrawnStir-Fry 09

LunchesCucumberandPrawn‘Sandwich’ 11

LemonSalmon 12

TomatoStack 13

Egg,PrawnandAvocadoSalad 14

VegetableandEggFried‘Rice’ 15

SeaBassSpecial 16

DinnerLambandTomatoCasserole 18

GarlicChicken 19

BeefandTomatoStew 20

PepperedMackerel 21

FishStew 22

TurkeyStirFry 23

MealPlanner 24

Breakfasts

KSFLDETOX RECIPES & MEAL PLANNER

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SpinachOmelette

Method:

Beateggs.

Heatoilinapanandaddthebeateneggsoncehot.

Addinthespinach.

Ifyouprefer,youcanaddthespinachtothebeateneggsfirst.

Leaveonthehobfor2-3minutesandthenplaceintheovenorunderthegrillforanother2minutes.

Ingredients:

Halfbagofspinach

3eggs

Coconutoil

BreakfastsDippyEggs

Method:

Putapanofwatertoboil.

Onceboiledaddtheeggsforthreeminutesbasedonmediumsizedegg.

Addtheaspargusspearstothewater.

Removetheeggsandasparagus.

Wrapthesmokedsalmonaroundtheasparagusandusetodunkintheegg.

Ingredients:

2eggs

Asparagusspears

Smokedsalmon

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CourgetteOmelette

Method:

Beattheeggs.

Heatoilinapanandaddtheeggsoncehot.

Addintheslicedcourgette.

Ifyouprefer,youcanaddthecourgettetothebeateneggsfirst.

Leaveonthehobfor2-3minutesandthenplaceintheovenorunderthegrillforanother2minutes.

Ingredients:

1courgette

3eggs

Coconutoil

VegetableFrittata

Method:

Chopupallvegandplaceinahotpanwiththecoconutoil.

Beatalltheeggsandleavetooneside.

Heatthroughtheveguntilitstartstogosoft.

Placealltheveginanovenproofdishandpourthebeateneggsoverthetop.

Gentlyshakethedishtoensureitislevelandeven.

Placeinapre-heatedovenat180for25-30minutes.

Thiseasilyfeedsfourandwillkeepinthefridgeforthreedaysandcanbeeatencoldwithsaladforasimplelunchidea.

Ingredients:

Spinach

Courgette

Broccoli

Rocket

Tomatoes

Onion

Kale

Cabbage

Mushroom

Peas

Green

peppers

Cauliflower

7eggs

Coconutoil

Breakfasts

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Avocadoand‘Bacon’

Method:

Slicetheavocadointoquartersandwrapthecookedturkeyslicesaroundit.

Ingredients:

Avocado

Thinlyslicedcookedturkey

VegetableandPrawnStir-Fry

Method:

Chopallingredientsandaddtoahotpanwithcoconutoil.

Ensurechoppedquitesmall.

Fryfor2-3minutesandeatstraightaway.

Canalsobeeatencold.

Ingredients:SpinachCourgetteBroccoliRocketAubergineSquashTomatoesOnionKaleCabbage-greenandwhite

Breakfasts

CeleryMushroomsPeasGreenpepperGreenbeansPurplesproutingbroccoliCauliflowerAvocadoPrawns

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LUNCHESCucumberandPrawn‘Sandwich’

Method:

Slicethecucumberlengthwaysandxcoopoutthefleshfromthecucumberandplacethefleshinaseperatebowl.

Rinseanddraintheprawnsandaddtothecucumberflesh.

Addinthespinachandgiveitagoodmix.

Spoonitbackintocucumberandplacetheotherhalfontoptocreatethesandwich.

Youcandoallkindsofcombinationswiththis!

Ingredients:

Cucumber

Freshcookedprawns

Spinach

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LUNCHESLemonSalmon

Method:

Placethesalmonfilletonasheetoffoil.

Addthezestandjuiceofonelemon.

Wrapupthefoiltocreateasealedparcel.

Placeintheovenfor20-25minsat180.

Canbeservedwithanyvegetablesofyourchoiceorasalad.

Addthejuiceinthefoilasadressingandcanalsobeeatencold.

Ingredients:

Salmonfillets

Onelemon

TomatoStack

Method:

Slicethebeefsteaktomatoesintofour.

Onthefirstlayerputtheroastbeef.

Addtherocketontothesecondlayerandtheoniononthethird.

Ingredients:

Beefsteaktomato

Cookedroastbeefslices

Rocket

Onionslices

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LUNCHESEgg,PrawnandAvocadoSalad

Method:

Roughlychopandmixuptheleafygreens.

Addinthetomatoesandonion.

Cuttheeggsintoquartersandslicetheavocado.

Placethesaladmixtureonaplateandaddontheprawns,avocadoandegg.

Ingredients:

Hardboiledeggs

Fresh,cookedprawns

Oneavocado

Spinach

Kale

Rocket

Watercress

Tomatoes

Onion

Whitecabbage

VegetableandEggFried‘Rice’

Method:

Chopupallthevegetablestoasimilarsize.

Addtoahotpanwithcoconutoilandfryuntilsoftened.

Gratethecauliflower.

Beattheeggs.

Oncethevegetableshavestartedtosoften,addthegratedcauliflower.

Fryforafurther2-3minutes.

Addinthebeateneggandstirvigorously.

Youcaneatthisonitsonorwithanymeatorchicken.

Ingredients:

Peas

Courgette

Cabbage

Mushroom

Onion

Squash

Greenpepper

Cauliflower

Eggs

Coconutoil

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DINNERSSeaBassSpecial

Method:

Steamorgrilltheseabass.

Chopthebaconintosmallpiecesandfryuntilcrisp.

Placethespinach,choppedonion,rocketandwatercressinabowl.

Addinthedrained,cookedbaconpiecesandmixwell.

Ingredients:

Seabass

Leanbacon

Spinach

Onion

Rocket

Watercress

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DINNERSLambandTomatoCasserole

Method:

Heattheoilinthepanandaddthelambsteaksandonion.

Heatthroughuntilonionstartstosoftenandlambissealed.

Addinthechoppedmushroomsandfryforafurther1-2minutes.

Transferpancontentstoaslowcooker.

Addinthechoppedgreenpepperandtinnedtomatoes.

Afteraboutanhouraddinthechoppedfreshtomatoes.

Thiscanbelefttocookallday.

Ingredients:

Lambsteaks

Tomaotes-freshandtinned

Onion

Mushrooms

Greenpeppers

Coconutoil

GarlicChicken

Method:

Takehalfofthegarlicandcrushinapestleandmortarandmixwithmeltedcoconutoil.

Slicetheotherhalfofthegarlicandcutincisionsintothechickenbreast(notallthewaythrough)andplacetheslicesofgarlicin.

Rubthegarlicandoilmixtureoverthegarlicbreast.

Placeonasheetoffoilandcreateaparcel.

Placeinapre-heatedovenat180for25-30minutes.

Ingredients:

Chickenbreast

1/2bulbgarlic

Coconutoil

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DINNERSBeefandTomatoStew

Method:

Heattheoilinapanandaddthebeef,onionsandmushrooms.

Removefrompanwhenonionsoftenedandbeefsealed.

Addtotheslowcookerwithallotheringredients.

Thiscanbelefttocookalldayandislovelyservedonabedofleafygreens.

Ingredients:

CubedbeefTomatoes-tinnedandfreshCourgetteBroccoliAubergineSquashOnionMushroomsCeleryCoconutoil

PepperedMackerel

Method:

Crushthepeppercornsinthepestleandmortar.

Addinalittlemeltedcoconutoilandmixwell.

Rubthismixturealloverthemackerel.

Sprinklewithblackpepperandonionsaltandeitherfryorbake.

Ingredients:

Mackerelfillets

Blackpepper

Onionsalt

Blackandredpeppercorns

Coconutoil

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DINNERSFishStew

Method:

Getyourfishmongertodebonethefishandcutitintochunks.

Keepthebones-youwillmakeyourfishstockfromthis,add1.5litresofwatertoitalongwithonions.

Placeallingredientsintoaslowcookerandpouroverthefishstock.

Allowtocookallday,thisissosimplebuttastesamazing!

Servewithawiderangeofgreenvegetables.

Ingredients:

Prawns

Salmon

Lobster-optional

Cod

Plaice

Halibut

Hake

Bream

Trout

Haddock

Onions

Mushrooms

Fishstock

TurkeyStirFry

Method:

Chopupallingredientssotheyareasimilarsize.

Addintheturkeyandfryuntilsealedonallsides.

Addinallotheringredientsandcookuntilcooked,youstillwantabitofcrunch!

Fastfoodatitsfinest,takeslessthanfiveminutes.

Ingredients:

Turkey

Courgettes

Broccoli

Aubergine

Squash

Tomatoes

Onion

Kale

Celery

Mushrooms

Peas

Greenpeppers

Greenbeans

Cauliflower

Coconutoil

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BREAKFAST LUNCH DINNER DRINKS

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MEALPLANNER

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Notes

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