Week 4: Salmon and Courgette Kebabs

(Serves 2)

Ingredients:

2 salmon fillets, skinless and cut into chunks
2 courgettes cut into chunks
1 red onion cut into chunks
1 lemon roughly chopped
Kebab skewers
Green salad leaves

For the marinade
Zest and juice of 1 lemon
1-1.5 tbsp of olive oil
Handful of fresh thyme leaves roughly chopped
Pinch of paprika

Method:

Pre-heat the oven or BBQ to medium.

Prepare the marinade by mixing all ingredients together.

Season with freshly ground pepper and a little sea salt.

Place the salmon, courgette, onion in a bigger bowl and cover with the marinade.

Let it sit for 10 – 15 mins.

Once marinated, load all ingredients onto skewers and cook on bbq or in oven.

Baste frequently to keep kebabs moist.

Cook until salmon is cooked through.

Serve with a big side salad.

Week 4: Pesto Lamb Chops with Steamed Vegetables

Ingredients:

2 small lamb chops rubbed with 2 tsp pesto
Steamed vegetables of choice – challenge is to get at least 4 different colours in there
1 tsp olive oil drizzled over steamed vegetables

Method:

Pre-heat oven to 180 degrees Celsius (Gas Mark 4) and place the lamb chops in the oven.

Grill until cooked to your desired doneness.

Serve with steamed vegetables

Week 4: Quick Prawn Pad Thai

Ingredients:

100g raw king prawns (peeled and deveined)
1 garlic clove crushed
1 small bag mixed stir-fry vegetable
1 tbsp light soy sauce
1 tsp honey
1 tbsp peanuts chopped
2 eggs
1 tsp fish sauce
1 tsp coconut oil

Method:

Place coconut oil into a non-stick pan and set over a medium heat.

Cook prawns and garlic, stirring for 2 minutes or until the prawns are pink and almost cooked through.

Add the stir-fry vegetable pack and mix.

Add in soy sauce and honey.

Stir-fry for 2 – 3 minutes.

Then add chopped peanuts.

Cook for a further few minutes and then take off the heat and place into a bowl.

Meanwhile whisk together and add fish sauce until well combined.

Pour the egg mixture into the freshly emptied pan and cook for 30 seconds or until the base is set.

Using a spatula, draw the edges of the omelette into the centre to allow all the egg to cook.

Cook for another 2 -3 minutes until the egg is almost set.

Arrange the prawn mixture over half the omelette and fold over to enclose the filling.

Week 4: Vegetable and Feta cheese omelette

Ingredients:

2 eggs
1 tbsp butter
½ small onion chopped
1 handful cherry tomatoes chopped
1 handful of spinach
1 tbsp milk
15g feta crumbled
Salt and pepper to taste

Method:

Melt half the butter in a medium sized pan over a medium heat.

Put in the onions, tomatoes and spinach and cook for 4 – 6 minutes stirring occasionally until vegetables are tender.

While the vegetables are cooking, beat the eggs with the milk and salt and pepper.

Remove cooked vegetables from the heat and place into a small bowl.

Melt remaining butter in the pan and add the egg mixture.

Cook for about 2 minutes or until the eggs begin to set on the bottom of the pan.

Gently lift the edges of the omelette with a spatula and let the uncooked part of the egg cook through.

Continue to cook for 2 -3 minutes or until the centre of the omelette starts to look dry.

Sprinkle the cheese over the omelette and spook the vegetable mixture into the centre of the omelette.

Using a spatula gently fold one edge of the omelette over the vegetables.

Let the omelette cook for another two minutes. Slide the omelette out of the skillet and onto a plate.

Week 4: Garlic Chicken Escalopes with Roasted Vegetables

(Serves 2)

Ingredients:

2 chicken skinless chicken breasts
2 garlic cloves crushed
2 tbsp thyme leaves
¼ tsp chilli flakes
½ lemon, juice and zest
1 tbsp olive oil
Selection of veggies to roast: Courgettes, peppers, red onion, aubergine, mushrooms

Method for chicken:

Slash one side of each chicken breast and open out.

Put cling film over the top and flatten out with a rolling pin.

Mix garlic, thyme, lemon juice and zest, chilli and olive oil and spread over the chicken.

Heat a non-stick frying pan and fry the chicken for 3 -4 mins each side.

Roasted Vegetables Method:

Choose colourful veg that grows above the ground – for example red, green and orange peppers, courgettes, aubergine, Brussel sprouts, red onion, cherry tomatoes.

Chop roughly, mix with 2 tbsp olive oil, coarse sea salt, pepper and 1 tsp of smoked paprika.

Roast in the oven for 30 mins to 1 hour until vegetables are soft.

Every 15 minutes mix vegetables and return back into the oven.

Note: you can vary all the spices and vegetables based on what you have. I also like to add sesame seeds to my vegetables.

Week 4: Chicken Salad with grapes

Ingredients:

100g cooked chicken breast (either grill it or use ready to each roasted chicken) sliced
100g salad greens
1 handful of red grapes chopped in half
½ an avocado chopped
1 tsp Olive Oil
Lemon juice, salt and pepper to taste

Method:

Place all the ingredients (expect lemon juice, olive oil and salt) into a large bowl.

Mix well.

Plate out into a bowl.

Mix lemon juice, olive oil to taste and then pour over the salad.

Mix again and serve.

Week 4: Breakfast Smoothie

Ingredients:

100g frozen mixed berries
1 banana
1 small handful of oats
100g FAGE Greek yogurt
100ml almond milk
1tsp flaxseed

Method:

Blend all ingredients together into a smoothie.

Add some ice-cubes if you want a more liquid consistency.

Week 4: Mushroom Scrambled Eggs on Sourdough or Pumpernickel bread

Ingredients:

2 large free range eggs
2 handfuls of button mushrooms, sliced
1tsp olive oil
Salt and pepper to taste
1 slice of pumpernickel bread toasted

Method:

Sauté the tomatoes in olive oil until they are soft.

Add the paprika.

Whisk the eggs and add to the tomatoes.

Keep stirring until the eggs are scrambled.

Place eggs on toasted sourdough bread.

Week 3: Thai Vegetable Curry

(Serves 2) 

Ingredients:

1 very large aubergine
200g butternut squash
100g green beans chopped in half
50g sugar snap peas
50g baby sweet corn
150ml light coconut milk
1 tbsp Thai Green curry paste
Juice 1 lime
Pinch of sugar
1 tbsp coconut oil
300g Cauliflower Rice or cauliflower head
½ onion
Salt and pepper

Method:

Place a pot over a medium heat and add coconut oil.

Next add curry paste, coconut milk, lime juice and pinch of sugar and stir until well mixed. Add the vegetables and simmer for about 15 – 20 minutes with a lid on the pan, so the veg retain some bite. Add edamame beans. Finely chop the coriander and stir in just before serving.
Serve with the bean mash.

Method for Cauliflower Rice:

Use a cheese grater and grate the cauliflower to a coarse texture or use a food processor to grate the cauliflower to a coarse texture.

Heat some butter in a pan and sauté ½ an onion and garlic for 3-4 minutes or until the onion is relatively translucent.

Add in cauliflower rice and continue to sauté for 4-5 minutes.

Season with salt and pepper and serve.