PORRIDGE WITH BANANA HONEY AND SUNFLOWER SEEDSINGREDIENTS 40g Porridge Oats 1 Small Banana 1 TBSP of Honey 30g Sunflower Seeds 300ml of Unsweetened Almond Milk

DIRECTIONSMix the porridge oats and almond milk in a saucepan and put on a medium heat Then chop up the banana into slices and put in the saucepan along with the sunflower seeds Keep on stirring until it has turned into a sticky texture add more water if it is like cement Empty the saucepan into a bowl and add the honey Stir once again and let it cool down to taste

You can mix it all up in a microwaveable container and blast it for 2 min-utes stir then another 2 minutes if you are short for time but doing it in a saucepan is usually nicer

FANTASTICALLY HEALTHY FULL ENGLISH

INGREDIENTS 2 Tomatoes 5 Medium Button Mushrooms 1 Can of Pinto Beans 2 Rashers of Bacon 2 Eggs

DIRECTIONSChop the tomatoes up as finely as you can Chuck them into a non stick saucepan and put them on a low heat for 5 minutes Whilst they are heat-ing up empty the can of pinto beans into a sieve then thoroughly wash with water Stir the tomatoes whilst theyre heating up After they have heated up for 5 minutes stir and mash them up to make a sauce Then slide in the pinto beans give them a quick stir and leave on a low heat

Heat up a frying pan with 1 TBSP of coconut oil and in the meantime chop up the mushrooms any way you like Also cut the fat rind off of the bacon Once the frying pan is heated add the mushrooms bacon and eggs and cook to your liking

Dont forget about the beans so give them a stir now and again Once ev-erything is cooked to your delight it is ready to serve and enjoy

THE BEST OMELETTE YOULL EVER HAVE

INGREDIENTS 3 eggs 1 tsp of coconut oil 3 turkey slices mushrooms frac12 red onion

DIRECTIONSIn a large frying pan brown the onions turkey slices and mushrooms in 1 tsp of coconut oil Pour in the beaten eggs and fry for about 3 minutes Place under the grill for 5 minutes to brown the top

BREAKFAST ldquoON THE GOrdquo SMOOTHIE

INGREDIENTS 13 pint of Greek style yoghurt Handful of berries Half a banana Handful of ice

DIRECTIONSThrow all ingredients in a blender or food processor pulse until smooth and drink on the go

BANANA amp CINAMMON PAN-CAKES

INGREDIENTS 1 ripe banana 2 eggs frac12 tsp cinnamon 1 tsp butter or even better coconut oil

DIRECTIONSMash the bananas add the egg and mix well Stir in the cinnamon

Warm coconut oil in a pan and pour batter in Brown on each side and serve warm Add some fruit and fat-free natural yoghurt if you wish

VEGETABLE SHAKEINGREDIENTS 2 cups fresh spinach 3 stalks fresh kale 12 cup fresh blueberries 1 tangerine or 12 large orange 12 cup coconut milk or 100 orange juice 2 bananas 1 tablespoon ground flax seed

DIRECTIONSRinse all fruits and vegetables Add kale spinach and coconut milkjuice to blender blend thoroughly Add remaining ingredients blend May want to experiment with your favourite fruit and or add a little honey Serves about 3 people

GREEK SALADINGREDIENTS 1 medium cucumber 1 large tomato 1 small red onion 75g feta cheese 1 tablespoon of olive oil 1 tablespoon of balsamic vinegar A sprinkle of basil

DIRECTIONSChop up the cucumber tomato onion and feta cheese then put in a large bowl Add the oil vinegar and sprinkle the basil over the top Mix thor-oughly until you have consistently covered the food with oil vinegar and basil Either eat straight from the bowl or place on a plate and enjoy

BACON CHICKEN ANDAVOCADO SALAD

INGREDIENTS (4 Servings) 14 pound bacon or 4ndash5 slices cut into 12 inch bits 8 boneless skinless chicken thighs chopped into 2 inch pieces sea-soned with salt and pepper 1 avocado ndash peeled pitted and cut into 1-inch chunks 1 head romaine lettuce chopped 14 cup chopped red onion 12 cup chopped walnut 1 apple ndash cut into 1 inch chunks (optional)

INGREDIENTS FOR BASIL APPLE VINAIGRETTE 14 cup balsamic vinegar 2 tablespoon apple cider 1 shallot minced 2 cloves garlic minced 1 teaspoon mustard Pinch of salt Pinch of black pepper 13 cup extra virgin olive oil

DIRECTIONSIn a pan over medium heat cook the bacon ldquobitsrdquo until crisp Remove and set aside but save the bacon grease in the pan Next add the chopped and seasoned chicken thighs to the pan and sauteacute in the bacon greaseCook the chicken and turn so that every side is browned Allow it to sim-mer over low heat while you prepare the rest of the salad Toss the chopped romaine avocado chicken and bacon together Top with red onion walnuts and apple To make vinaigrette mix all ingredients except olive oil (using a whisk food processor or blender) Slowly add in olive oil drop by drop to make an emulsion until it is all incorporated Drizzle on top of the salad and en-joy

MEDITERRANEAN CHORIZO SALAD

INGREDIENTS 115g Organic Chorizo 2 medium tomatoes 1 yellow pepper 1 red pepper 1 small red onion 1 small courgette 1 tablespoon of coconut oil and basil

Baby corn

DIRECTIONSChop up the vegetables into small-ish chunks then place them in a non-stick saucepan on medium heat stirring occasionally Whilst that is cook-ing slice the chorizo sausage then fry in the coconut oil Once the chorizo is crispy pour it all into the cooking vegetables Sprinkle on the basil stir and when its all piping hot serve it up

SEXY BACON amp LENTIL SOUP

INGREDIENTS 1 tbsp coconut oil 1 onion diced 2 x 70g packs pancetta cubes 1 carrot diced 1 tsp ground cumin 12 tsp turmeric 2 garlic cloves finely chopped 1 chilli sliced 2 low salt organic stock cubes 250g red lentils rinsed

DIRECTIONS

Heat the coconut oil in a large saucepan Add the onion 1 pack of pancetta and the carrot Cook on a low to medium heat until onions are soft Add the cumin turmeric garlic and chilli and cook for a further 1-2 minutes until the aromas are released Pour in 125 litres of boiling water and crumble in the stock cubes and add the lentils Bring to a simmer and cook for 20 minutes stirring occasionally to ensure the lentils arenrsquot stick-ing Meanwhile fry the remaining pancetta in a frying pan for about 10 minutes until crispy You wonrsquot need any oil as plenty will run from the pancetta Serve the soup with a sprinkle or crispy pancetta on top

SMOOTH CARROT ampCORIAN-DER SOUP

INGREDIENTS 1 tbsp olive oil 1onion chopped 1 tsp ground coriander frac12 cauliflower chopped 450 g carrots peeled and chopped 12 l organic veg stock Handful of coriander (12 supermarket pack)

DIRECTIONS

Heat the oil in a large pan Add the onion and fry for 5 minutes until soft Stir in the ground coriander and cook for 1 minute Add the carrots and stock bring to the boil then reduce the heat Cover and cook for 20 minutes until the carrots are ten-der

Pour into the food processor with the coriander Blend until smooth

ALL YOU CAN EAT VEG SOUP

INGREDIENTS 1 onion 3 garlic cloves Any vegetable apart from potatoes 1-15 L boiling water Organic low-salt stock cubes

DIRECTIONS

Peel and chop onion garlic and all other vegetables Add water and stock cubes Bring to the boil Simmer for 30- 40 minutes Blend until smooth or leave it chunky

CHICKEN THAI GREEN CURRYINGREDIENTS 1 medium chicken breast frac14 can of coconut milk 1 green birds eye chilli 1 lime 1 handful of spinach 1 handful of green beans 1 small green pepper 1 small white onion 60g brownwild rice or cauliflower rice if its a non workout day 1 tablespoon of coconut oil

DIRECTIONSPut the rice in a sieve and wash thoroughly Get the rice on the boil straight away as it can take up to 20 minutes for brownwild rice to boil Whilst the rice is boiling chop up the pepper onion chilli and chicken Cook the chicken in a frying pan with the coconut oil on a medium heat Once the chicken is white throw in all the vegetables and chilli except the spinach After a couple of minutes pour in the coconut milk squeeze in the lime and stir occasionally Check on the rice When the curry is piping hot put in the spinach and stir until its mixed in nicely Now youre ready to rock place the rice on a plate and pour the curry on top lovely jubbly -)

LOW CARB SEAFOOD PAELLA

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

FANTASTICALLY HEALTHY FULL ENGLISH

INGREDIENTS 2 Tomatoes 5 Medium Button Mushrooms 1 Can of Pinto Beans 2 Rashers of Bacon 2 Eggs

DIRECTIONSChop the tomatoes up as finely as you can Chuck them into a non stick saucepan and put them on a low heat for 5 minutes Whilst they are heat-ing up empty the can of pinto beans into a sieve then thoroughly wash with water Stir the tomatoes whilst theyre heating up After they have heated up for 5 minutes stir and mash them up to make a sauce Then slide in the pinto beans give them a quick stir and leave on a low heat

Heat up a frying pan with 1 TBSP of coconut oil and in the meantime chop up the mushrooms any way you like Also cut the fat rind off of the bacon Once the frying pan is heated add the mushrooms bacon and eggs and cook to your liking

Dont forget about the beans so give them a stir now and again Once ev-erything is cooked to your delight it is ready to serve and enjoy

THE BEST OMELETTE YOULL EVER HAVE

INGREDIENTS 3 eggs 1 tsp of coconut oil 3 turkey slices mushrooms frac12 red onion

DIRECTIONSIn a large frying pan brown the onions turkey slices and mushrooms in 1 tsp of coconut oil Pour in the beaten eggs and fry for about 3 minutes Place under the grill for 5 minutes to brown the top

BREAKFAST ldquoON THE GOrdquo SMOOTHIE

INGREDIENTS 13 pint of Greek style yoghurt Handful of berries Half a banana Handful of ice

DIRECTIONSThrow all ingredients in a blender or food processor pulse until smooth and drink on the go

BANANA amp CINAMMON PAN-CAKES

INGREDIENTS 1 ripe banana 2 eggs frac12 tsp cinnamon 1 tsp butter or even better coconut oil

DIRECTIONSMash the bananas add the egg and mix well Stir in the cinnamon

Warm coconut oil in a pan and pour batter in Brown on each side and serve warm Add some fruit and fat-free natural yoghurt if you wish

VEGETABLE SHAKEINGREDIENTS 2 cups fresh spinach 3 stalks fresh kale 12 cup fresh blueberries 1 tangerine or 12 large orange 12 cup coconut milk or 100 orange juice 2 bananas 1 tablespoon ground flax seed

DIRECTIONSRinse all fruits and vegetables Add kale spinach and coconut milkjuice to blender blend thoroughly Add remaining ingredients blend May want to experiment with your favourite fruit and or add a little honey Serves about 3 people

GREEK SALADINGREDIENTS 1 medium cucumber 1 large tomato 1 small red onion 75g feta cheese 1 tablespoon of olive oil 1 tablespoon of balsamic vinegar A sprinkle of basil

DIRECTIONSChop up the cucumber tomato onion and feta cheese then put in a large bowl Add the oil vinegar and sprinkle the basil over the top Mix thor-oughly until you have consistently covered the food with oil vinegar and basil Either eat straight from the bowl or place on a plate and enjoy

BACON CHICKEN ANDAVOCADO SALAD

INGREDIENTS (4 Servings) 14 pound bacon or 4ndash5 slices cut into 12 inch bits 8 boneless skinless chicken thighs chopped into 2 inch pieces sea-soned with salt and pepper 1 avocado ndash peeled pitted and cut into 1-inch chunks 1 head romaine lettuce chopped 14 cup chopped red onion 12 cup chopped walnut 1 apple ndash cut into 1 inch chunks (optional)

INGREDIENTS FOR BASIL APPLE VINAIGRETTE 14 cup balsamic vinegar 2 tablespoon apple cider 1 shallot minced 2 cloves garlic minced 1 teaspoon mustard Pinch of salt Pinch of black pepper 13 cup extra virgin olive oil

DIRECTIONSIn a pan over medium heat cook the bacon ldquobitsrdquo until crisp Remove and set aside but save the bacon grease in the pan Next add the chopped and seasoned chicken thighs to the pan and sauteacute in the bacon greaseCook the chicken and turn so that every side is browned Allow it to sim-mer over low heat while you prepare the rest of the salad Toss the chopped romaine avocado chicken and bacon together Top with red onion walnuts and apple To make vinaigrette mix all ingredients except olive oil (using a whisk food processor or blender) Slowly add in olive oil drop by drop to make an emulsion until it is all incorporated Drizzle on top of the salad and en-joy

MEDITERRANEAN CHORIZO SALAD

INGREDIENTS 115g Organic Chorizo 2 medium tomatoes 1 yellow pepper 1 red pepper 1 small red onion 1 small courgette 1 tablespoon of coconut oil and basil

Baby corn

DIRECTIONSChop up the vegetables into small-ish chunks then place them in a non-stick saucepan on medium heat stirring occasionally Whilst that is cook-ing slice the chorizo sausage then fry in the coconut oil Once the chorizo is crispy pour it all into the cooking vegetables Sprinkle on the basil stir and when its all piping hot serve it up

SEXY BACON amp LENTIL SOUP

INGREDIENTS 1 tbsp coconut oil 1 onion diced 2 x 70g packs pancetta cubes 1 carrot diced 1 tsp ground cumin 12 tsp turmeric 2 garlic cloves finely chopped 1 chilli sliced 2 low salt organic stock cubes 250g red lentils rinsed

DIRECTIONS

Heat the coconut oil in a large saucepan Add the onion 1 pack of pancetta and the carrot Cook on a low to medium heat until onions are soft Add the cumin turmeric garlic and chilli and cook for a further 1-2 minutes until the aromas are released Pour in 125 litres of boiling water and crumble in the stock cubes and add the lentils Bring to a simmer and cook for 20 minutes stirring occasionally to ensure the lentils arenrsquot stick-ing Meanwhile fry the remaining pancetta in a frying pan for about 10 minutes until crispy You wonrsquot need any oil as plenty will run from the pancetta Serve the soup with a sprinkle or crispy pancetta on top

SMOOTH CARROT ampCORIAN-DER SOUP

INGREDIENTS 1 tbsp olive oil 1onion chopped 1 tsp ground coriander frac12 cauliflower chopped 450 g carrots peeled and chopped 12 l organic veg stock Handful of coriander (12 supermarket pack)

DIRECTIONS

Heat the oil in a large pan Add the onion and fry for 5 minutes until soft Stir in the ground coriander and cook for 1 minute Add the carrots and stock bring to the boil then reduce the heat Cover and cook for 20 minutes until the carrots are ten-der

Pour into the food processor with the coriander Blend until smooth

ALL YOU CAN EAT VEG SOUP

INGREDIENTS 1 onion 3 garlic cloves Any vegetable apart from potatoes 1-15 L boiling water Organic low-salt stock cubes

DIRECTIONS

Peel and chop onion garlic and all other vegetables Add water and stock cubes Bring to the boil Simmer for 30- 40 minutes Blend until smooth or leave it chunky

CHICKEN THAI GREEN CURRYINGREDIENTS 1 medium chicken breast frac14 can of coconut milk 1 green birds eye chilli 1 lime 1 handful of spinach 1 handful of green beans 1 small green pepper 1 small white onion 60g brownwild rice or cauliflower rice if its a non workout day 1 tablespoon of coconut oil

DIRECTIONSPut the rice in a sieve and wash thoroughly Get the rice on the boil straight away as it can take up to 20 minutes for brownwild rice to boil Whilst the rice is boiling chop up the pepper onion chilli and chicken Cook the chicken in a frying pan with the coconut oil on a medium heat Once the chicken is white throw in all the vegetables and chilli except the spinach After a couple of minutes pour in the coconut milk squeeze in the lime and stir occasionally Check on the rice When the curry is piping hot put in the spinach and stir until its mixed in nicely Now youre ready to rock place the rice on a plate and pour the curry on top lovely jubbly -)

LOW CARB SEAFOOD PAELLA

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

THE BEST OMELETTE YOULL EVER HAVE

INGREDIENTS 3 eggs 1 tsp of coconut oil 3 turkey slices mushrooms frac12 red onion

DIRECTIONSIn a large frying pan brown the onions turkey slices and mushrooms in 1 tsp of coconut oil Pour in the beaten eggs and fry for about 3 minutes Place under the grill for 5 minutes to brown the top

BREAKFAST ldquoON THE GOrdquo SMOOTHIE

INGREDIENTS 13 pint of Greek style yoghurt Handful of berries Half a banana Handful of ice

DIRECTIONSThrow all ingredients in a blender or food processor pulse until smooth and drink on the go

BANANA amp CINAMMON PAN-CAKES

INGREDIENTS 1 ripe banana 2 eggs frac12 tsp cinnamon 1 tsp butter or even better coconut oil

DIRECTIONSMash the bananas add the egg and mix well Stir in the cinnamon

Warm coconut oil in a pan and pour batter in Brown on each side and serve warm Add some fruit and fat-free natural yoghurt if you wish

VEGETABLE SHAKEINGREDIENTS 2 cups fresh spinach 3 stalks fresh kale 12 cup fresh blueberries 1 tangerine or 12 large orange 12 cup coconut milk or 100 orange juice 2 bananas 1 tablespoon ground flax seed

DIRECTIONSRinse all fruits and vegetables Add kale spinach and coconut milkjuice to blender blend thoroughly Add remaining ingredients blend May want to experiment with your favourite fruit and or add a little honey Serves about 3 people

GREEK SALADINGREDIENTS 1 medium cucumber 1 large tomato 1 small red onion 75g feta cheese 1 tablespoon of olive oil 1 tablespoon of balsamic vinegar A sprinkle of basil

DIRECTIONSChop up the cucumber tomato onion and feta cheese then put in a large bowl Add the oil vinegar and sprinkle the basil over the top Mix thor-oughly until you have consistently covered the food with oil vinegar and basil Either eat straight from the bowl or place on a plate and enjoy

BACON CHICKEN ANDAVOCADO SALAD

INGREDIENTS (4 Servings) 14 pound bacon or 4ndash5 slices cut into 12 inch bits 8 boneless skinless chicken thighs chopped into 2 inch pieces sea-soned with salt and pepper 1 avocado ndash peeled pitted and cut into 1-inch chunks 1 head romaine lettuce chopped 14 cup chopped red onion 12 cup chopped walnut 1 apple ndash cut into 1 inch chunks (optional)

INGREDIENTS FOR BASIL APPLE VINAIGRETTE 14 cup balsamic vinegar 2 tablespoon apple cider 1 shallot minced 2 cloves garlic minced 1 teaspoon mustard Pinch of salt Pinch of black pepper 13 cup extra virgin olive oil

DIRECTIONSIn a pan over medium heat cook the bacon ldquobitsrdquo until crisp Remove and set aside but save the bacon grease in the pan Next add the chopped and seasoned chicken thighs to the pan and sauteacute in the bacon greaseCook the chicken and turn so that every side is browned Allow it to sim-mer over low heat while you prepare the rest of the salad Toss the chopped romaine avocado chicken and bacon together Top with red onion walnuts and apple To make vinaigrette mix all ingredients except olive oil (using a whisk food processor or blender) Slowly add in olive oil drop by drop to make an emulsion until it is all incorporated Drizzle on top of the salad and en-joy

MEDITERRANEAN CHORIZO SALAD

INGREDIENTS 115g Organic Chorizo 2 medium tomatoes 1 yellow pepper 1 red pepper 1 small red onion 1 small courgette 1 tablespoon of coconut oil and basil

Baby corn

DIRECTIONSChop up the vegetables into small-ish chunks then place them in a non-stick saucepan on medium heat stirring occasionally Whilst that is cook-ing slice the chorizo sausage then fry in the coconut oil Once the chorizo is crispy pour it all into the cooking vegetables Sprinkle on the basil stir and when its all piping hot serve it up

SEXY BACON amp LENTIL SOUP

INGREDIENTS 1 tbsp coconut oil 1 onion diced 2 x 70g packs pancetta cubes 1 carrot diced 1 tsp ground cumin 12 tsp turmeric 2 garlic cloves finely chopped 1 chilli sliced 2 low salt organic stock cubes 250g red lentils rinsed

DIRECTIONS

Heat the coconut oil in a large saucepan Add the onion 1 pack of pancetta and the carrot Cook on a low to medium heat until onions are soft Add the cumin turmeric garlic and chilli and cook for a further 1-2 minutes until the aromas are released Pour in 125 litres of boiling water and crumble in the stock cubes and add the lentils Bring to a simmer and cook for 20 minutes stirring occasionally to ensure the lentils arenrsquot stick-ing Meanwhile fry the remaining pancetta in a frying pan for about 10 minutes until crispy You wonrsquot need any oil as plenty will run from the pancetta Serve the soup with a sprinkle or crispy pancetta on top

SMOOTH CARROT ampCORIAN-DER SOUP

INGREDIENTS 1 tbsp olive oil 1onion chopped 1 tsp ground coriander frac12 cauliflower chopped 450 g carrots peeled and chopped 12 l organic veg stock Handful of coriander (12 supermarket pack)

DIRECTIONS

Heat the oil in a large pan Add the onion and fry for 5 minutes until soft Stir in the ground coriander and cook for 1 minute Add the carrots and stock bring to the boil then reduce the heat Cover and cook for 20 minutes until the carrots are ten-der

Pour into the food processor with the coriander Blend until smooth

ALL YOU CAN EAT VEG SOUP

INGREDIENTS 1 onion 3 garlic cloves Any vegetable apart from potatoes 1-15 L boiling water Organic low-salt stock cubes

DIRECTIONS

Peel and chop onion garlic and all other vegetables Add water and stock cubes Bring to the boil Simmer for 30- 40 minutes Blend until smooth or leave it chunky

CHICKEN THAI GREEN CURRYINGREDIENTS 1 medium chicken breast frac14 can of coconut milk 1 green birds eye chilli 1 lime 1 handful of spinach 1 handful of green beans 1 small green pepper 1 small white onion 60g brownwild rice or cauliflower rice if its a non workout day 1 tablespoon of coconut oil

DIRECTIONSPut the rice in a sieve and wash thoroughly Get the rice on the boil straight away as it can take up to 20 minutes for brownwild rice to boil Whilst the rice is boiling chop up the pepper onion chilli and chicken Cook the chicken in a frying pan with the coconut oil on a medium heat Once the chicken is white throw in all the vegetables and chilli except the spinach After a couple of minutes pour in the coconut milk squeeze in the lime and stir occasionally Check on the rice When the curry is piping hot put in the spinach and stir until its mixed in nicely Now youre ready to rock place the rice on a plate and pour the curry on top lovely jubbly -)

LOW CARB SEAFOOD PAELLA

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

BREAKFAST ldquoON THE GOrdquo SMOOTHIE

INGREDIENTS 13 pint of Greek style yoghurt Handful of berries Half a banana Handful of ice

DIRECTIONSThrow all ingredients in a blender or food processor pulse until smooth and drink on the go

BANANA amp CINAMMON PAN-CAKES

INGREDIENTS 1 ripe banana 2 eggs frac12 tsp cinnamon 1 tsp butter or even better coconut oil

DIRECTIONSMash the bananas add the egg and mix well Stir in the cinnamon

Warm coconut oil in a pan and pour batter in Brown on each side and serve warm Add some fruit and fat-free natural yoghurt if you wish

VEGETABLE SHAKEINGREDIENTS 2 cups fresh spinach 3 stalks fresh kale 12 cup fresh blueberries 1 tangerine or 12 large orange 12 cup coconut milk or 100 orange juice 2 bananas 1 tablespoon ground flax seed

DIRECTIONSRinse all fruits and vegetables Add kale spinach and coconut milkjuice to blender blend thoroughly Add remaining ingredients blend May want to experiment with your favourite fruit and or add a little honey Serves about 3 people

GREEK SALADINGREDIENTS 1 medium cucumber 1 large tomato 1 small red onion 75g feta cheese 1 tablespoon of olive oil 1 tablespoon of balsamic vinegar A sprinkle of basil

DIRECTIONSChop up the cucumber tomato onion and feta cheese then put in a large bowl Add the oil vinegar and sprinkle the basil over the top Mix thor-oughly until you have consistently covered the food with oil vinegar and basil Either eat straight from the bowl or place on a plate and enjoy

BACON CHICKEN ANDAVOCADO SALAD

INGREDIENTS (4 Servings) 14 pound bacon or 4ndash5 slices cut into 12 inch bits 8 boneless skinless chicken thighs chopped into 2 inch pieces sea-soned with salt and pepper 1 avocado ndash peeled pitted and cut into 1-inch chunks 1 head romaine lettuce chopped 14 cup chopped red onion 12 cup chopped walnut 1 apple ndash cut into 1 inch chunks (optional)

INGREDIENTS FOR BASIL APPLE VINAIGRETTE 14 cup balsamic vinegar 2 tablespoon apple cider 1 shallot minced 2 cloves garlic minced 1 teaspoon mustard Pinch of salt Pinch of black pepper 13 cup extra virgin olive oil

DIRECTIONSIn a pan over medium heat cook the bacon ldquobitsrdquo until crisp Remove and set aside but save the bacon grease in the pan Next add the chopped and seasoned chicken thighs to the pan and sauteacute in the bacon greaseCook the chicken and turn so that every side is browned Allow it to sim-mer over low heat while you prepare the rest of the salad Toss the chopped romaine avocado chicken and bacon together Top with red onion walnuts and apple To make vinaigrette mix all ingredients except olive oil (using a whisk food processor or blender) Slowly add in olive oil drop by drop to make an emulsion until it is all incorporated Drizzle on top of the salad and en-joy

MEDITERRANEAN CHORIZO SALAD

INGREDIENTS 115g Organic Chorizo 2 medium tomatoes 1 yellow pepper 1 red pepper 1 small red onion 1 small courgette 1 tablespoon of coconut oil and basil

Baby corn

DIRECTIONSChop up the vegetables into small-ish chunks then place them in a non-stick saucepan on medium heat stirring occasionally Whilst that is cook-ing slice the chorizo sausage then fry in the coconut oil Once the chorizo is crispy pour it all into the cooking vegetables Sprinkle on the basil stir and when its all piping hot serve it up

SEXY BACON amp LENTIL SOUP

INGREDIENTS 1 tbsp coconut oil 1 onion diced 2 x 70g packs pancetta cubes 1 carrot diced 1 tsp ground cumin 12 tsp turmeric 2 garlic cloves finely chopped 1 chilli sliced 2 low salt organic stock cubes 250g red lentils rinsed

DIRECTIONS

Heat the coconut oil in a large saucepan Add the onion 1 pack of pancetta and the carrot Cook on a low to medium heat until onions are soft Add the cumin turmeric garlic and chilli and cook for a further 1-2 minutes until the aromas are released Pour in 125 litres of boiling water and crumble in the stock cubes and add the lentils Bring to a simmer and cook for 20 minutes stirring occasionally to ensure the lentils arenrsquot stick-ing Meanwhile fry the remaining pancetta in a frying pan for about 10 minutes until crispy You wonrsquot need any oil as plenty will run from the pancetta Serve the soup with a sprinkle or crispy pancetta on top

SMOOTH CARROT ampCORIAN-DER SOUP

INGREDIENTS 1 tbsp olive oil 1onion chopped 1 tsp ground coriander frac12 cauliflower chopped 450 g carrots peeled and chopped 12 l organic veg stock Handful of coriander (12 supermarket pack)

DIRECTIONS

Heat the oil in a large pan Add the onion and fry for 5 minutes until soft Stir in the ground coriander and cook for 1 minute Add the carrots and stock bring to the boil then reduce the heat Cover and cook for 20 minutes until the carrots are ten-der

Pour into the food processor with the coriander Blend until smooth

ALL YOU CAN EAT VEG SOUP

INGREDIENTS 1 onion 3 garlic cloves Any vegetable apart from potatoes 1-15 L boiling water Organic low-salt stock cubes

DIRECTIONS

Peel and chop onion garlic and all other vegetables Add water and stock cubes Bring to the boil Simmer for 30- 40 minutes Blend until smooth or leave it chunky

CHICKEN THAI GREEN CURRYINGREDIENTS 1 medium chicken breast frac14 can of coconut milk 1 green birds eye chilli 1 lime 1 handful of spinach 1 handful of green beans 1 small green pepper 1 small white onion 60g brownwild rice or cauliflower rice if its a non workout day 1 tablespoon of coconut oil

DIRECTIONSPut the rice in a sieve and wash thoroughly Get the rice on the boil straight away as it can take up to 20 minutes for brownwild rice to boil Whilst the rice is boiling chop up the pepper onion chilli and chicken Cook the chicken in a frying pan with the coconut oil on a medium heat Once the chicken is white throw in all the vegetables and chilli except the spinach After a couple of minutes pour in the coconut milk squeeze in the lime and stir occasionally Check on the rice When the curry is piping hot put in the spinach and stir until its mixed in nicely Now youre ready to rock place the rice on a plate and pour the curry on top lovely jubbly -)

LOW CARB SEAFOOD PAELLA

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

BANANA amp CINAMMON PAN-CAKES

INGREDIENTS 1 ripe banana 2 eggs frac12 tsp cinnamon 1 tsp butter or even better coconut oil

DIRECTIONSMash the bananas add the egg and mix well Stir in the cinnamon

Warm coconut oil in a pan and pour batter in Brown on each side and serve warm Add some fruit and fat-free natural yoghurt if you wish

VEGETABLE SHAKEINGREDIENTS 2 cups fresh spinach 3 stalks fresh kale 12 cup fresh blueberries 1 tangerine or 12 large orange 12 cup coconut milk or 100 orange juice 2 bananas 1 tablespoon ground flax seed

DIRECTIONSRinse all fruits and vegetables Add kale spinach and coconut milkjuice to blender blend thoroughly Add remaining ingredients blend May want to experiment with your favourite fruit and or add a little honey Serves about 3 people

GREEK SALADINGREDIENTS 1 medium cucumber 1 large tomato 1 small red onion 75g feta cheese 1 tablespoon of olive oil 1 tablespoon of balsamic vinegar A sprinkle of basil

DIRECTIONSChop up the cucumber tomato onion and feta cheese then put in a large bowl Add the oil vinegar and sprinkle the basil over the top Mix thor-oughly until you have consistently covered the food with oil vinegar and basil Either eat straight from the bowl or place on a plate and enjoy

BACON CHICKEN ANDAVOCADO SALAD

INGREDIENTS (4 Servings) 14 pound bacon or 4ndash5 slices cut into 12 inch bits 8 boneless skinless chicken thighs chopped into 2 inch pieces sea-soned with salt and pepper 1 avocado ndash peeled pitted and cut into 1-inch chunks 1 head romaine lettuce chopped 14 cup chopped red onion 12 cup chopped walnut 1 apple ndash cut into 1 inch chunks (optional)

INGREDIENTS FOR BASIL APPLE VINAIGRETTE 14 cup balsamic vinegar 2 tablespoon apple cider 1 shallot minced 2 cloves garlic minced 1 teaspoon mustard Pinch of salt Pinch of black pepper 13 cup extra virgin olive oil

DIRECTIONSIn a pan over medium heat cook the bacon ldquobitsrdquo until crisp Remove and set aside but save the bacon grease in the pan Next add the chopped and seasoned chicken thighs to the pan and sauteacute in the bacon greaseCook the chicken and turn so that every side is browned Allow it to sim-mer over low heat while you prepare the rest of the salad Toss the chopped romaine avocado chicken and bacon together Top with red onion walnuts and apple To make vinaigrette mix all ingredients except olive oil (using a whisk food processor or blender) Slowly add in olive oil drop by drop to make an emulsion until it is all incorporated Drizzle on top of the salad and en-joy

MEDITERRANEAN CHORIZO SALAD

INGREDIENTS 115g Organic Chorizo 2 medium tomatoes 1 yellow pepper 1 red pepper 1 small red onion 1 small courgette 1 tablespoon of coconut oil and basil

Baby corn

DIRECTIONSChop up the vegetables into small-ish chunks then place them in a non-stick saucepan on medium heat stirring occasionally Whilst that is cook-ing slice the chorizo sausage then fry in the coconut oil Once the chorizo is crispy pour it all into the cooking vegetables Sprinkle on the basil stir and when its all piping hot serve it up

SEXY BACON amp LENTIL SOUP

INGREDIENTS 1 tbsp coconut oil 1 onion diced 2 x 70g packs pancetta cubes 1 carrot diced 1 tsp ground cumin 12 tsp turmeric 2 garlic cloves finely chopped 1 chilli sliced 2 low salt organic stock cubes 250g red lentils rinsed

DIRECTIONS

Heat the coconut oil in a large saucepan Add the onion 1 pack of pancetta and the carrot Cook on a low to medium heat until onions are soft Add the cumin turmeric garlic and chilli and cook for a further 1-2 minutes until the aromas are released Pour in 125 litres of boiling water and crumble in the stock cubes and add the lentils Bring to a simmer and cook for 20 minutes stirring occasionally to ensure the lentils arenrsquot stick-ing Meanwhile fry the remaining pancetta in a frying pan for about 10 minutes until crispy You wonrsquot need any oil as plenty will run from the pancetta Serve the soup with a sprinkle or crispy pancetta on top

SMOOTH CARROT ampCORIAN-DER SOUP

INGREDIENTS 1 tbsp olive oil 1onion chopped 1 tsp ground coriander frac12 cauliflower chopped 450 g carrots peeled and chopped 12 l organic veg stock Handful of coriander (12 supermarket pack)

DIRECTIONS

Heat the oil in a large pan Add the onion and fry for 5 minutes until soft Stir in the ground coriander and cook for 1 minute Add the carrots and stock bring to the boil then reduce the heat Cover and cook for 20 minutes until the carrots are ten-der

Pour into the food processor with the coriander Blend until smooth

ALL YOU CAN EAT VEG SOUP

INGREDIENTS 1 onion 3 garlic cloves Any vegetable apart from potatoes 1-15 L boiling water Organic low-salt stock cubes

DIRECTIONS

Peel and chop onion garlic and all other vegetables Add water and stock cubes Bring to the boil Simmer for 30- 40 minutes Blend until smooth or leave it chunky

CHICKEN THAI GREEN CURRYINGREDIENTS 1 medium chicken breast frac14 can of coconut milk 1 green birds eye chilli 1 lime 1 handful of spinach 1 handful of green beans 1 small green pepper 1 small white onion 60g brownwild rice or cauliflower rice if its a non workout day 1 tablespoon of coconut oil

DIRECTIONSPut the rice in a sieve and wash thoroughly Get the rice on the boil straight away as it can take up to 20 minutes for brownwild rice to boil Whilst the rice is boiling chop up the pepper onion chilli and chicken Cook the chicken in a frying pan with the coconut oil on a medium heat Once the chicken is white throw in all the vegetables and chilli except the spinach After a couple of minutes pour in the coconut milk squeeze in the lime and stir occasionally Check on the rice When the curry is piping hot put in the spinach and stir until its mixed in nicely Now youre ready to rock place the rice on a plate and pour the curry on top lovely jubbly -)

LOW CARB SEAFOOD PAELLA

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

VEGETABLE SHAKEINGREDIENTS 2 cups fresh spinach 3 stalks fresh kale 12 cup fresh blueberries 1 tangerine or 12 large orange 12 cup coconut milk or 100 orange juice 2 bananas 1 tablespoon ground flax seed

DIRECTIONSRinse all fruits and vegetables Add kale spinach and coconut milkjuice to blender blend thoroughly Add remaining ingredients blend May want to experiment with your favourite fruit and or add a little honey Serves about 3 people

GREEK SALADINGREDIENTS 1 medium cucumber 1 large tomato 1 small red onion 75g feta cheese 1 tablespoon of olive oil 1 tablespoon of balsamic vinegar A sprinkle of basil

DIRECTIONSChop up the cucumber tomato onion and feta cheese then put in a large bowl Add the oil vinegar and sprinkle the basil over the top Mix thor-oughly until you have consistently covered the food with oil vinegar and basil Either eat straight from the bowl or place on a plate and enjoy

BACON CHICKEN ANDAVOCADO SALAD

INGREDIENTS (4 Servings) 14 pound bacon or 4ndash5 slices cut into 12 inch bits 8 boneless skinless chicken thighs chopped into 2 inch pieces sea-soned with salt and pepper 1 avocado ndash peeled pitted and cut into 1-inch chunks 1 head romaine lettuce chopped 14 cup chopped red onion 12 cup chopped walnut 1 apple ndash cut into 1 inch chunks (optional)

INGREDIENTS FOR BASIL APPLE VINAIGRETTE 14 cup balsamic vinegar 2 tablespoon apple cider 1 shallot minced 2 cloves garlic minced 1 teaspoon mustard Pinch of salt Pinch of black pepper 13 cup extra virgin olive oil

DIRECTIONSIn a pan over medium heat cook the bacon ldquobitsrdquo until crisp Remove and set aside but save the bacon grease in the pan Next add the chopped and seasoned chicken thighs to the pan and sauteacute in the bacon greaseCook the chicken and turn so that every side is browned Allow it to sim-mer over low heat while you prepare the rest of the salad Toss the chopped romaine avocado chicken and bacon together Top with red onion walnuts and apple To make vinaigrette mix all ingredients except olive oil (using a whisk food processor or blender) Slowly add in olive oil drop by drop to make an emulsion until it is all incorporated Drizzle on top of the salad and en-joy

MEDITERRANEAN CHORIZO SALAD

INGREDIENTS 115g Organic Chorizo 2 medium tomatoes 1 yellow pepper 1 red pepper 1 small red onion 1 small courgette 1 tablespoon of coconut oil and basil

Baby corn

DIRECTIONSChop up the vegetables into small-ish chunks then place them in a non-stick saucepan on medium heat stirring occasionally Whilst that is cook-ing slice the chorizo sausage then fry in the coconut oil Once the chorizo is crispy pour it all into the cooking vegetables Sprinkle on the basil stir and when its all piping hot serve it up

SEXY BACON amp LENTIL SOUP

INGREDIENTS 1 tbsp coconut oil 1 onion diced 2 x 70g packs pancetta cubes 1 carrot diced 1 tsp ground cumin 12 tsp turmeric 2 garlic cloves finely chopped 1 chilli sliced 2 low salt organic stock cubes 250g red lentils rinsed

DIRECTIONS

Heat the coconut oil in a large saucepan Add the onion 1 pack of pancetta and the carrot Cook on a low to medium heat until onions are soft Add the cumin turmeric garlic and chilli and cook for a further 1-2 minutes until the aromas are released Pour in 125 litres of boiling water and crumble in the stock cubes and add the lentils Bring to a simmer and cook for 20 minutes stirring occasionally to ensure the lentils arenrsquot stick-ing Meanwhile fry the remaining pancetta in a frying pan for about 10 minutes until crispy You wonrsquot need any oil as plenty will run from the pancetta Serve the soup with a sprinkle or crispy pancetta on top

SMOOTH CARROT ampCORIAN-DER SOUP

INGREDIENTS 1 tbsp olive oil 1onion chopped 1 tsp ground coriander frac12 cauliflower chopped 450 g carrots peeled and chopped 12 l organic veg stock Handful of coriander (12 supermarket pack)

DIRECTIONS

Heat the oil in a large pan Add the onion and fry for 5 minutes until soft Stir in the ground coriander and cook for 1 minute Add the carrots and stock bring to the boil then reduce the heat Cover and cook for 20 minutes until the carrots are ten-der

Pour into the food processor with the coriander Blend until smooth

ALL YOU CAN EAT VEG SOUP

INGREDIENTS 1 onion 3 garlic cloves Any vegetable apart from potatoes 1-15 L boiling water Organic low-salt stock cubes

DIRECTIONS

Peel and chop onion garlic and all other vegetables Add water and stock cubes Bring to the boil Simmer for 30- 40 minutes Blend until smooth or leave it chunky

CHICKEN THAI GREEN CURRYINGREDIENTS 1 medium chicken breast frac14 can of coconut milk 1 green birds eye chilli 1 lime 1 handful of spinach 1 handful of green beans 1 small green pepper 1 small white onion 60g brownwild rice or cauliflower rice if its a non workout day 1 tablespoon of coconut oil

DIRECTIONSPut the rice in a sieve and wash thoroughly Get the rice on the boil straight away as it can take up to 20 minutes for brownwild rice to boil Whilst the rice is boiling chop up the pepper onion chilli and chicken Cook the chicken in a frying pan with the coconut oil on a medium heat Once the chicken is white throw in all the vegetables and chilli except the spinach After a couple of minutes pour in the coconut milk squeeze in the lime and stir occasionally Check on the rice When the curry is piping hot put in the spinach and stir until its mixed in nicely Now youre ready to rock place the rice on a plate and pour the curry on top lovely jubbly -)

LOW CARB SEAFOOD PAELLA

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

GREEK SALADINGREDIENTS 1 medium cucumber 1 large tomato 1 small red onion 75g feta cheese 1 tablespoon of olive oil 1 tablespoon of balsamic vinegar A sprinkle of basil

DIRECTIONSChop up the cucumber tomato onion and feta cheese then put in a large bowl Add the oil vinegar and sprinkle the basil over the top Mix thor-oughly until you have consistently covered the food with oil vinegar and basil Either eat straight from the bowl or place on a plate and enjoy

BACON CHICKEN ANDAVOCADO SALAD

INGREDIENTS (4 Servings) 14 pound bacon or 4ndash5 slices cut into 12 inch bits 8 boneless skinless chicken thighs chopped into 2 inch pieces sea-soned with salt and pepper 1 avocado ndash peeled pitted and cut into 1-inch chunks 1 head romaine lettuce chopped 14 cup chopped red onion 12 cup chopped walnut 1 apple ndash cut into 1 inch chunks (optional)

INGREDIENTS FOR BASIL APPLE VINAIGRETTE 14 cup balsamic vinegar 2 tablespoon apple cider 1 shallot minced 2 cloves garlic minced 1 teaspoon mustard Pinch of salt Pinch of black pepper 13 cup extra virgin olive oil

DIRECTIONSIn a pan over medium heat cook the bacon ldquobitsrdquo until crisp Remove and set aside but save the bacon grease in the pan Next add the chopped and seasoned chicken thighs to the pan and sauteacute in the bacon greaseCook the chicken and turn so that every side is browned Allow it to sim-mer over low heat while you prepare the rest of the salad Toss the chopped romaine avocado chicken and bacon together Top with red onion walnuts and apple To make vinaigrette mix all ingredients except olive oil (using a whisk food processor or blender) Slowly add in olive oil drop by drop to make an emulsion until it is all incorporated Drizzle on top of the salad and en-joy

MEDITERRANEAN CHORIZO SALAD

INGREDIENTS 115g Organic Chorizo 2 medium tomatoes 1 yellow pepper 1 red pepper 1 small red onion 1 small courgette 1 tablespoon of coconut oil and basil

Baby corn

DIRECTIONSChop up the vegetables into small-ish chunks then place them in a non-stick saucepan on medium heat stirring occasionally Whilst that is cook-ing slice the chorizo sausage then fry in the coconut oil Once the chorizo is crispy pour it all into the cooking vegetables Sprinkle on the basil stir and when its all piping hot serve it up

SEXY BACON amp LENTIL SOUP

INGREDIENTS 1 tbsp coconut oil 1 onion diced 2 x 70g packs pancetta cubes 1 carrot diced 1 tsp ground cumin 12 tsp turmeric 2 garlic cloves finely chopped 1 chilli sliced 2 low salt organic stock cubes 250g red lentils rinsed

DIRECTIONS

Heat the coconut oil in a large saucepan Add the onion 1 pack of pancetta and the carrot Cook on a low to medium heat until onions are soft Add the cumin turmeric garlic and chilli and cook for a further 1-2 minutes until the aromas are released Pour in 125 litres of boiling water and crumble in the stock cubes and add the lentils Bring to a simmer and cook for 20 minutes stirring occasionally to ensure the lentils arenrsquot stick-ing Meanwhile fry the remaining pancetta in a frying pan for about 10 minutes until crispy You wonrsquot need any oil as plenty will run from the pancetta Serve the soup with a sprinkle or crispy pancetta on top

SMOOTH CARROT ampCORIAN-DER SOUP

INGREDIENTS 1 tbsp olive oil 1onion chopped 1 tsp ground coriander frac12 cauliflower chopped 450 g carrots peeled and chopped 12 l organic veg stock Handful of coriander (12 supermarket pack)

DIRECTIONS

Heat the oil in a large pan Add the onion and fry for 5 minutes until soft Stir in the ground coriander and cook for 1 minute Add the carrots and stock bring to the boil then reduce the heat Cover and cook for 20 minutes until the carrots are ten-der

Pour into the food processor with the coriander Blend until smooth

ALL YOU CAN EAT VEG SOUP

INGREDIENTS 1 onion 3 garlic cloves Any vegetable apart from potatoes 1-15 L boiling water Organic low-salt stock cubes

DIRECTIONS

Peel and chop onion garlic and all other vegetables Add water and stock cubes Bring to the boil Simmer for 30- 40 minutes Blend until smooth or leave it chunky

CHICKEN THAI GREEN CURRYINGREDIENTS 1 medium chicken breast frac14 can of coconut milk 1 green birds eye chilli 1 lime 1 handful of spinach 1 handful of green beans 1 small green pepper 1 small white onion 60g brownwild rice or cauliflower rice if its a non workout day 1 tablespoon of coconut oil

DIRECTIONSPut the rice in a sieve and wash thoroughly Get the rice on the boil straight away as it can take up to 20 minutes for brownwild rice to boil Whilst the rice is boiling chop up the pepper onion chilli and chicken Cook the chicken in a frying pan with the coconut oil on a medium heat Once the chicken is white throw in all the vegetables and chilli except the spinach After a couple of minutes pour in the coconut milk squeeze in the lime and stir occasionally Check on the rice When the curry is piping hot put in the spinach and stir until its mixed in nicely Now youre ready to rock place the rice on a plate and pour the curry on top lovely jubbly -)

LOW CARB SEAFOOD PAELLA

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

BACON CHICKEN ANDAVOCADO SALAD

INGREDIENTS (4 Servings) 14 pound bacon or 4ndash5 slices cut into 12 inch bits 8 boneless skinless chicken thighs chopped into 2 inch pieces sea-soned with salt and pepper 1 avocado ndash peeled pitted and cut into 1-inch chunks 1 head romaine lettuce chopped 14 cup chopped red onion 12 cup chopped walnut 1 apple ndash cut into 1 inch chunks (optional)

INGREDIENTS FOR BASIL APPLE VINAIGRETTE 14 cup balsamic vinegar 2 tablespoon apple cider 1 shallot minced 2 cloves garlic minced 1 teaspoon mustard Pinch of salt Pinch of black pepper 13 cup extra virgin olive oil

DIRECTIONSIn a pan over medium heat cook the bacon ldquobitsrdquo until crisp Remove and set aside but save the bacon grease in the pan Next add the chopped and seasoned chicken thighs to the pan and sauteacute in the bacon greaseCook the chicken and turn so that every side is browned Allow it to sim-mer over low heat while you prepare the rest of the salad Toss the chopped romaine avocado chicken and bacon together Top with red onion walnuts and apple To make vinaigrette mix all ingredients except olive oil (using a whisk food processor or blender) Slowly add in olive oil drop by drop to make an emulsion until it is all incorporated Drizzle on top of the salad and en-joy

MEDITERRANEAN CHORIZO SALAD

INGREDIENTS 115g Organic Chorizo 2 medium tomatoes 1 yellow pepper 1 red pepper 1 small red onion 1 small courgette 1 tablespoon of coconut oil and basil

Baby corn

DIRECTIONSChop up the vegetables into small-ish chunks then place them in a non-stick saucepan on medium heat stirring occasionally Whilst that is cook-ing slice the chorizo sausage then fry in the coconut oil Once the chorizo is crispy pour it all into the cooking vegetables Sprinkle on the basil stir and when its all piping hot serve it up

SEXY BACON amp LENTIL SOUP

INGREDIENTS 1 tbsp coconut oil 1 onion diced 2 x 70g packs pancetta cubes 1 carrot diced 1 tsp ground cumin 12 tsp turmeric 2 garlic cloves finely chopped 1 chilli sliced 2 low salt organic stock cubes 250g red lentils rinsed

DIRECTIONS

Heat the coconut oil in a large saucepan Add the onion 1 pack of pancetta and the carrot Cook on a low to medium heat until onions are soft Add the cumin turmeric garlic and chilli and cook for a further 1-2 minutes until the aromas are released Pour in 125 litres of boiling water and crumble in the stock cubes and add the lentils Bring to a simmer and cook for 20 minutes stirring occasionally to ensure the lentils arenrsquot stick-ing Meanwhile fry the remaining pancetta in a frying pan for about 10 minutes until crispy You wonrsquot need any oil as plenty will run from the pancetta Serve the soup with a sprinkle or crispy pancetta on top

SMOOTH CARROT ampCORIAN-DER SOUP

INGREDIENTS 1 tbsp olive oil 1onion chopped 1 tsp ground coriander frac12 cauliflower chopped 450 g carrots peeled and chopped 12 l organic veg stock Handful of coriander (12 supermarket pack)

DIRECTIONS

Heat the oil in a large pan Add the onion and fry for 5 minutes until soft Stir in the ground coriander and cook for 1 minute Add the carrots and stock bring to the boil then reduce the heat Cover and cook for 20 minutes until the carrots are ten-der

Pour into the food processor with the coriander Blend until smooth

ALL YOU CAN EAT VEG SOUP

INGREDIENTS 1 onion 3 garlic cloves Any vegetable apart from potatoes 1-15 L boiling water Organic low-salt stock cubes

DIRECTIONS

Peel and chop onion garlic and all other vegetables Add water and stock cubes Bring to the boil Simmer for 30- 40 minutes Blend until smooth or leave it chunky

CHICKEN THAI GREEN CURRYINGREDIENTS 1 medium chicken breast frac14 can of coconut milk 1 green birds eye chilli 1 lime 1 handful of spinach 1 handful of green beans 1 small green pepper 1 small white onion 60g brownwild rice or cauliflower rice if its a non workout day 1 tablespoon of coconut oil

DIRECTIONSPut the rice in a sieve and wash thoroughly Get the rice on the boil straight away as it can take up to 20 minutes for brownwild rice to boil Whilst the rice is boiling chop up the pepper onion chilli and chicken Cook the chicken in a frying pan with the coconut oil on a medium heat Once the chicken is white throw in all the vegetables and chilli except the spinach After a couple of minutes pour in the coconut milk squeeze in the lime and stir occasionally Check on the rice When the curry is piping hot put in the spinach and stir until its mixed in nicely Now youre ready to rock place the rice on a plate and pour the curry on top lovely jubbly -)

LOW CARB SEAFOOD PAELLA

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

MEDITERRANEAN CHORIZO SALAD

INGREDIENTS 115g Organic Chorizo 2 medium tomatoes 1 yellow pepper 1 red pepper 1 small red onion 1 small courgette 1 tablespoon of coconut oil and basil

Baby corn

DIRECTIONSChop up the vegetables into small-ish chunks then place them in a non-stick saucepan on medium heat stirring occasionally Whilst that is cook-ing slice the chorizo sausage then fry in the coconut oil Once the chorizo is crispy pour it all into the cooking vegetables Sprinkle on the basil stir and when its all piping hot serve it up

SEXY BACON amp LENTIL SOUP

INGREDIENTS 1 tbsp coconut oil 1 onion diced 2 x 70g packs pancetta cubes 1 carrot diced 1 tsp ground cumin 12 tsp turmeric 2 garlic cloves finely chopped 1 chilli sliced 2 low salt organic stock cubes 250g red lentils rinsed

DIRECTIONS

Heat the coconut oil in a large saucepan Add the onion 1 pack of pancetta and the carrot Cook on a low to medium heat until onions are soft Add the cumin turmeric garlic and chilli and cook for a further 1-2 minutes until the aromas are released Pour in 125 litres of boiling water and crumble in the stock cubes and add the lentils Bring to a simmer and cook for 20 minutes stirring occasionally to ensure the lentils arenrsquot stick-ing Meanwhile fry the remaining pancetta in a frying pan for about 10 minutes until crispy You wonrsquot need any oil as plenty will run from the pancetta Serve the soup with a sprinkle or crispy pancetta on top

SMOOTH CARROT ampCORIAN-DER SOUP

INGREDIENTS 1 tbsp olive oil 1onion chopped 1 tsp ground coriander frac12 cauliflower chopped 450 g carrots peeled and chopped 12 l organic veg stock Handful of coriander (12 supermarket pack)

DIRECTIONS

Heat the oil in a large pan Add the onion and fry for 5 minutes until soft Stir in the ground coriander and cook for 1 minute Add the carrots and stock bring to the boil then reduce the heat Cover and cook for 20 minutes until the carrots are ten-der

Pour into the food processor with the coriander Blend until smooth

ALL YOU CAN EAT VEG SOUP

INGREDIENTS 1 onion 3 garlic cloves Any vegetable apart from potatoes 1-15 L boiling water Organic low-salt stock cubes

DIRECTIONS

Peel and chop onion garlic and all other vegetables Add water and stock cubes Bring to the boil Simmer for 30- 40 minutes Blend until smooth or leave it chunky

CHICKEN THAI GREEN CURRYINGREDIENTS 1 medium chicken breast frac14 can of coconut milk 1 green birds eye chilli 1 lime 1 handful of spinach 1 handful of green beans 1 small green pepper 1 small white onion 60g brownwild rice or cauliflower rice if its a non workout day 1 tablespoon of coconut oil

DIRECTIONSPut the rice in a sieve and wash thoroughly Get the rice on the boil straight away as it can take up to 20 minutes for brownwild rice to boil Whilst the rice is boiling chop up the pepper onion chilli and chicken Cook the chicken in a frying pan with the coconut oil on a medium heat Once the chicken is white throw in all the vegetables and chilli except the spinach After a couple of minutes pour in the coconut milk squeeze in the lime and stir occasionally Check on the rice When the curry is piping hot put in the spinach and stir until its mixed in nicely Now youre ready to rock place the rice on a plate and pour the curry on top lovely jubbly -)

LOW CARB SEAFOOD PAELLA

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

INGREDIENTS 1 tbsp coconut oil 1 onion diced 2 x 70g packs pancetta cubes 1 carrot diced 1 tsp ground cumin 12 tsp turmeric 2 garlic cloves finely chopped 1 chilli sliced 2 low salt organic stock cubes 250g red lentils rinsed

DIRECTIONS

Heat the coconut oil in a large saucepan Add the onion 1 pack of pancetta and the carrot Cook on a low to medium heat until onions are soft Add the cumin turmeric garlic and chilli and cook for a further 1-2 minutes until the aromas are released Pour in 125 litres of boiling water and crumble in the stock cubes and add the lentils Bring to a simmer and cook for 20 minutes stirring occasionally to ensure the lentils arenrsquot stick-ing Meanwhile fry the remaining pancetta in a frying pan for about 10 minutes until crispy You wonrsquot need any oil as plenty will run from the pancetta Serve the soup with a sprinkle or crispy pancetta on top

SMOOTH CARROT ampCORIAN-DER SOUP

INGREDIENTS 1 tbsp olive oil 1onion chopped 1 tsp ground coriander frac12 cauliflower chopped 450 g carrots peeled and chopped 12 l organic veg stock Handful of coriander (12 supermarket pack)

DIRECTIONS

Heat the oil in a large pan Add the onion and fry for 5 minutes until soft Stir in the ground coriander and cook for 1 minute Add the carrots and stock bring to the boil then reduce the heat Cover and cook for 20 minutes until the carrots are ten-der

Pour into the food processor with the coriander Blend until smooth

ALL YOU CAN EAT VEG SOUP

INGREDIENTS 1 onion 3 garlic cloves Any vegetable apart from potatoes 1-15 L boiling water Organic low-salt stock cubes

DIRECTIONS

Peel and chop onion garlic and all other vegetables Add water and stock cubes Bring to the boil Simmer for 30- 40 minutes Blend until smooth or leave it chunky

CHICKEN THAI GREEN CURRYINGREDIENTS 1 medium chicken breast frac14 can of coconut milk 1 green birds eye chilli 1 lime 1 handful of spinach 1 handful of green beans 1 small green pepper 1 small white onion 60g brownwild rice or cauliflower rice if its a non workout day 1 tablespoon of coconut oil

DIRECTIONSPut the rice in a sieve and wash thoroughly Get the rice on the boil straight away as it can take up to 20 minutes for brownwild rice to boil Whilst the rice is boiling chop up the pepper onion chilli and chicken Cook the chicken in a frying pan with the coconut oil on a medium heat Once the chicken is white throw in all the vegetables and chilli except the spinach After a couple of minutes pour in the coconut milk squeeze in the lime and stir occasionally Check on the rice When the curry is piping hot put in the spinach and stir until its mixed in nicely Now youre ready to rock place the rice on a plate and pour the curry on top lovely jubbly -)

LOW CARB SEAFOOD PAELLA

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

INGREDIENTS 1 tbsp olive oil 1onion chopped 1 tsp ground coriander frac12 cauliflower chopped 450 g carrots peeled and chopped 12 l organic veg stock Handful of coriander (12 supermarket pack)

DIRECTIONS

Heat the oil in a large pan Add the onion and fry for 5 minutes until soft Stir in the ground coriander and cook for 1 minute Add the carrots and stock bring to the boil then reduce the heat Cover and cook for 20 minutes until the carrots are ten-der

Pour into the food processor with the coriander Blend until smooth

ALL YOU CAN EAT VEG SOUP

INGREDIENTS 1 onion 3 garlic cloves Any vegetable apart from potatoes 1-15 L boiling water Organic low-salt stock cubes

DIRECTIONS

Peel and chop onion garlic and all other vegetables Add water and stock cubes Bring to the boil Simmer for 30- 40 minutes Blend until smooth or leave it chunky

CHICKEN THAI GREEN CURRYINGREDIENTS 1 medium chicken breast frac14 can of coconut milk 1 green birds eye chilli 1 lime 1 handful of spinach 1 handful of green beans 1 small green pepper 1 small white onion 60g brownwild rice or cauliflower rice if its a non workout day 1 tablespoon of coconut oil

DIRECTIONSPut the rice in a sieve and wash thoroughly Get the rice on the boil straight away as it can take up to 20 minutes for brownwild rice to boil Whilst the rice is boiling chop up the pepper onion chilli and chicken Cook the chicken in a frying pan with the coconut oil on a medium heat Once the chicken is white throw in all the vegetables and chilli except the spinach After a couple of minutes pour in the coconut milk squeeze in the lime and stir occasionally Check on the rice When the curry is piping hot put in the spinach and stir until its mixed in nicely Now youre ready to rock place the rice on a plate and pour the curry on top lovely jubbly -)

LOW CARB SEAFOOD PAELLA

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

INGREDIENTS 1 onion 3 garlic cloves Any vegetable apart from potatoes 1-15 L boiling water Organic low-salt stock cubes

DIRECTIONS

Peel and chop onion garlic and all other vegetables Add water and stock cubes Bring to the boil Simmer for 30- 40 minutes Blend until smooth or leave it chunky

CHICKEN THAI GREEN CURRYINGREDIENTS 1 medium chicken breast frac14 can of coconut milk 1 green birds eye chilli 1 lime 1 handful of spinach 1 handful of green beans 1 small green pepper 1 small white onion 60g brownwild rice or cauliflower rice if its a non workout day 1 tablespoon of coconut oil

DIRECTIONSPut the rice in a sieve and wash thoroughly Get the rice on the boil straight away as it can take up to 20 minutes for brownwild rice to boil Whilst the rice is boiling chop up the pepper onion chilli and chicken Cook the chicken in a frying pan with the coconut oil on a medium heat Once the chicken is white throw in all the vegetables and chilli except the spinach After a couple of minutes pour in the coconut milk squeeze in the lime and stir occasionally Check on the rice When the curry is piping hot put in the spinach and stir until its mixed in nicely Now youre ready to rock place the rice on a plate and pour the curry on top lovely jubbly -)

LOW CARB SEAFOOD PAELLA

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

CHICKEN THAI GREEN CURRYINGREDIENTS 1 medium chicken breast frac14 can of coconut milk 1 green birds eye chilli 1 lime 1 handful of spinach 1 handful of green beans 1 small green pepper 1 small white onion 60g brownwild rice or cauliflower rice if its a non workout day 1 tablespoon of coconut oil

DIRECTIONSPut the rice in a sieve and wash thoroughly Get the rice on the boil straight away as it can take up to 20 minutes for brownwild rice to boil Whilst the rice is boiling chop up the pepper onion chilli and chicken Cook the chicken in a frying pan with the coconut oil on a medium heat Once the chicken is white throw in all the vegetables and chilli except the spinach After a couple of minutes pour in the coconut milk squeeze in the lime and stir occasionally Check on the rice When the curry is piping hot put in the spinach and stir until its mixed in nicely Now youre ready to rock place the rice on a plate and pour the curry on top lovely jubbly -)

LOW CARB SEAFOOD PAELLA

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

INGREDIENTS 100g prawns 100g mussels 1 small cauliflower 1 small onion 1 handful of peas 2 tomatoes 1 medium carrot 1 tablespoon of coconut oil 1 garlic clove and turmeric

DIRECTIONSHeat up a large frying pan on medium heat with the tablespoon of coconut oil In the meanwhile chop up the tomatoes as finely as you can then throw them into the frying pan stirring occasionally Slice and dice the onion cut the carrot into sticks chop up the garlic wash the prawns mus-sels and peas Finally chop off all the heads of the cauliflower then slice and dice them to form rice sized bits The tomatoes should have sweated enough by now so stir it up then throw in the vegetables prawns and mussels Wait a minute to allow it to cook for a while before stirring After a couple of minutes put in the garlic and sprinkle the turmeric on top to make it go yellow and give it an awesome taste

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

BUTTER CHICKEN IN A SILKY SAUCE

INGREDIENTS 4 pounds chicken thighs chopped into 1-inch cubes 6 garlic cloves crushed 2 teaspoons garam masala 3 teaspoons ground coriander 3 teaspoons ground cumin 1 teaspoon chilli powder 1 teaspoon paprika 34 cup Greek-style yoghurt 7 tablespoons butter chopped 1 tablespoon white vinegar 3 tablespoons tomato paste 4 large tomatoes peeled and chopped 6 cardamom pods (crush pods slightly to release seeds and more flavour) 1 cinnamon stick 1 12 cup coconut milk 12 cup fresh coriander coarsely chopped

DIRECTIONSCombine chicken garlic spices and yoghurt in a covered container Re-frigerate for an hour or two Melt butter in a deep pan Add vinegar tomato paste tomatoes cardamom and cinnamon Boil rapidly stirring until sauce is thick (approximately 20 minutes) Reduce heat to a simmer and add chicken Continue to simmer stirring occasionally until chicken is cooked through Add coconut milk simmer a few minutes more and gar-nish with chopped cilantro

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

PESTO CHICKEN AND VEGETABLE BAKE

INGREDIENTS 1 red pepper sliced into long strips 1 yellow or green pepper sliced into long strips 2 red onions sliced 2 courgettes sliced 20g button mushrooms (optional) Coconut oil 1-2 cloves garlic chopped frac12 tsp dried basil Sea salt and ground black pepper to taste 4 skinless chicken breast fillets 4 tbsprsquos cheese free pesto (recipe below)

DIRECTIONS

Preheat the oven to 180 C Gas mark 4 Arrange the peppers onions courgettes and mushrooms in a baking dish Drizzle with a generous amount of melted coconut oil then add chopped garlic basil salt and pepper Toss to coat With a sharp knife score each breast 3 or 4 times without cutting right through and place on top of the vegetables Spread the pesto evenly onto each breast and sprinkle with a little more olive oil Bake in preheated oven for 40-45 minutes

CHEESE FREE PESTO

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

INGREDIENTS50 g pine nuts lightly toasted2 cloves garlic300g fresh basil leaves125ml extra virgin olive oilSalt and pepper to taste

DIRECTIONSCombine all dry ingredients in a food processor Pulse until a coarse paste is formed before adding the olive oil a little at a time

Variation- Try using toasted almonds or walnuts instead of pine nuts or adding a couple of sundried tomatoes

STICKY GINGER BEEF STIR FRY

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

INGREDIENTS 600g sirloin steak 1 tsp corn flour 2 cm piece root ginger peeled amp cut into matchsticks 1113088 2 tsp ground pepper 4 tbsp reduced salt soy sauce 4 garlic cloves 600g stir-fry 170 ml organic veg stock 1 tbsp oyster sauce Rice or quinoa to serve with

DIRECTIONSPlace the steaks between two sheets of cling film and flatten slightly by bashing with a rolling pin Remove the cling film and slice into strips Put the corn flour ginger black pepper and 3 tbsp soy sauce into a bowl Stir well add the beef and toss Heat 1 tbsp olive oil in a wok or large frying pan until piping hot Stir fry half the beef mixture for 1-2 minutes or until browned then transfer to a bowl using a slotted spoon Repeat with the remaining beef and add to bowl with the first half of the cooked mixture Add garlic and veg to the pan and stir fry Add the stock and stir fry for a further 1-2 minutes or until the veg are tender Return the beef to the pan with the oyster sauce Stir fry for 1-2 minutes or until the sauce thick-ens Serve with brown rice or quinoa on a non-workout day Drizzle 1 tsp soy sauce on

SALMON amp SWEET POTATO THAI CURRY

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

INGREDIENTS 2 Salmon fillets 1 Sweet potato 1 Onion 2 Garlic cloves 1 Chilli 70g Baby sweet corn frac12 Broccoli 2 tsps thai green paste Ginger Fish sauce 1 splash Reduced fat coconut milk frac12 tin 1 organic low- salt veg stock cube Wholemeal rice or quinoa

DIRECTIONS

Fry onions sweet potato chilli amp garlic in a little coconut oil Add Thai green paste coconut milk splash of fish sauce veg stock cube made up with a bit of boiled water and season with salt and pepper Bring to the boil Add the salmon sweet corn and broccoli Place a lid on and simmer for approximately 30 minutes Serve with wholemeal rice or quinoa (if on a non-workout day)

PAPRIKA CHICKENINGREDIENTS

3 chicken breasts cubed

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

1 clove of garlic 1 yellow pepper chopped 1 red pepper chopped 1 green pepper chopped 1 onion chopped Coconut oil 3 tbsprsquos paprika 400g plum tomatoes Sea salt and freshly ground pepper 250ml water

DIRECTIONSIn a large frying pan over a medium heat cook the chicken garlic pep-pers and onion in a bit of coconut oil until chicken is slightly browned Add the tomatoes and paprika Season to taste with salt and pepper Add the water and bring to a strong simmer Cook uncovered for 30 minutes

CHILLI STEAK AND CAULI-FLOWER MASH

INGREDIENTS 1 rump steak 1 tbsp chilli

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

Onions Mushrooms

Cauliflower Mash 2-3 cups cauliflower rice (cauliflower blended in a food processor) 2 tblsps coconut oil 5 peeled and minced shallots 5 peeled and minced garlic cloves frac12 tsp salt

DIRECTIONSMarinate the steak in chilli flakes salt and pepper and leave for 20 min-utes Heat olive oil in frying pan Add onions and mushrooms Cook until soft Add steak in and cook until done how you like it

Cauliflower MashProcess frac12 medium sized head of cauliflower in a food processor until the texture is rice like Heat coconut oil in a saucepan Fry shallots and garlic until soft Add cauliflower rice and stir until soft

HEALTHY APPLE CRUMBLEDelicious hot or cold with or without natural yoghurt Makes a perfect snack if you hit that mid-afternoon slump

INGREDIENTSFor the apple filling

3-4 large cooking apples peeled cored and roughly chopped 2-3 tbsp apple juice 1-2 tsp cinnamon Handful of sultanas

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt

For the crumble topping 150g organic rolled oats 50g butter 1tsp ginger

DIRECTIONSPut all the ingredients for the apple filling in alarge saucepan Cover and heat gently until the apples begin to break up Yo can add a splash more of apple juice if needed but still keeping a lsquochunkyrsquo consistency Once cooked transfer the apple filling to a shallow oven proof dish For the top-ping melt the butter in the same pan then add the oats and ginger Mix to form a crumble-like consistency and place on top of the apple Cook in the oven on 170 C for about 30 minutes Serve hot or cold with natural yo-ghurt