Week 3: Lemon and Mustard Chicken

(Serves 2)

Ingredients:

2 skinless chicken breast
Juice and zest of ½ a lemon
1 tbsp honey
1 tbsp grain mustard
1 tbsp freshly chopped rosemary
1 head of broccoli
1 tbsp butter

Method:

Mix together lemon juice, honey, mustard and rosemary.

Brush over the chicken breast and grill for 15 – 20 minutes until cooked through.

Serve with broccoli mash.

Broccoli Mash Method:

Steam a whole head of broccoli until it is very soft.

Either mash with a fork or use a food processor.

Add salt and pepper and serve with something saucy or with gravy.

 

Week 3: Sticky Soy Salmon with Aubergine

Ingredients:

2 salmon fillets
1 aubergine
2 tbsp soy sauce
1 tbsp honey
1 garlic clove crushed
1 tbsp olive oil
1 tbsp sesame seeds
1 handful fresh coriander to serve
Pepper to season

Method:

In a small bowl mix soy sauce, honey, garlic and olive oil.

Pre-heat the oven to 180 degrees.

Cut the aubergine in half, length ways and lightly score each half with a knife in a cross- cross pattern.

Place the halves on a sheet of tinfoil on a baking tray.

Place on the aubergines.

Pour half the soy mixture on the aubergines.

Sprinkle sesame seeds on the aubergines.

Place in the oven and bake for 25 minutes.

Spoon any marinade back onto the aubergine as required.

Now place the salmon filled on the sheet of foil lined baking tray alongside the aubergine, cover with remaining marinade and cook for another 10 – 12 minutes.

Once cooked, place both the aubergine and salmon on a plate and top with coriander.

Week 3: Prawn, Feta and Pomegranate Salad

Ingredients:

100g pre-cooked prawns
15g feta crumbled
1-2tbsp pomegranate seeds (pre-packed)
Salad greens
1 tsp Olive oil
Balsamic vinegar as required

Method:

Mix all the ingredients (other than the salad greens) together in a bowl.

Place salad greens on a plate.

Top with prawn and quinoa mix.

Week 3: Grilled Pork Tenderloin with Stir-Fried Vegetables

(Serves 2)

Ingredients:

  • Lean pork tenderloins (200g)
  • 1 tsp olive oil
  • 1 pack of pre-cut stir-fry vegetables
  • 1 desert spoon coconut oil
  • 2 tbsp light soy sauce
  • 1 tbsp honey
  • 1 handful unsalted cashews
  • Salt and pepper to season

Method:

Preheat the oven to 180 degrees.

Brush the pork loins with olive oil, salt and pepper.

Place in an oven dish and in the oven.

Cook for 10-12 minutes or until cooked turning the loins regularly.

Meanwhile heat a wok on medium to high heat.

Add in coconut oil.

Add the stir-fry vegetables.

Cook for 2 minutes, mixing in oil.

Add the soy-sauce and honey.

Cook for another 2-3 minutes.

Add in the cashews.

Serve with pork loins.

Week 3: Grilled Sesame Salmon with Roasted Vegetables

Ingredients:

1 salmon fillet (120g)
Half a red pepper
2cm piece of fresh ginger
1 tsp black sesame seeds
Half a lemon – juice and zest
1 clove garlic
1 tsp olive oil
Grilled Vegetables

Method:

Pre-heat oven to 180 degrees Celsius (Gas Mark 4).

Finely dice the red pepper.

Mix with the peeled and grated fresh ginger, the lemon zest and sesame seeds.

Brush the salmon fillet with the olive oil and cover with the red pepper mixture.

Bake in the oven for around 10-11 mins.

Serve with pre-made roasted vegetables.

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 1 tbsp olive oil/ person, course salt, pepper and ½ tsp/person of smoked paprika.

Roast in the over 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 3: Lentil and Vegetable Soup

Ingredients:

200g dried lentils (any colour except red)
1 carrot peeled and diced
2 sticks of celery chopped
1 small onion diced
2 garlic cloves crushed
1 tbsp olive oil
Pepper to taste
2 small bay leaves (optional)
5 cups vegetable stock

Method:

Place a large pot with 4 cups of water over high heat.

When the water comes to a boil, add the lentils, turn down to a simmer and cook for about 5 – 7 minutes.

Drain the lentils, rinse and set aside.

Place the pot over a medium heat and add olive oil.

Add the onions, carrots, celery and cook for about 1 minute then add the garlic and cook for another minute.

Add the bay leaf (optional) and lentils and cook for about 1 minute, stirring well to mix everything.

Add the tomatoes and season with pepper.

Add the broth, cover and cook until the lentils are tender ( about 25 minutes) – if you like a chunky soup you are good to go otherwise blend until smooth in a liquidiser.

Serve with your protein of choice.

Week 3: Mediterranean Sea Bass with Sautéed Kale

(Serves 2)

Ingredients:

2 x 140g seabass fillets frozen or fresh
1 tbsp olive oil
½ green pepper chopped in slices
½ yellow pepper chopped in slices
1 handful cherry tomatoes chopped in half
Juice of ½ lemon
2 tsp capers (if desired)
Salt and Pepper to season
250g Kale sautéed in 1 tbsp Olive oil

Method:

Heat oven to 220C/200C fan/ gas 7 and put the fish fillets in a shallow ovenproof dish so they fit quite snugly in a single layer.

Place chopped peppers and tomatoes on top.

Season with salt and pepper.

Mix 1 tbsp olive oil lemon juice and spoon over the fish.

Add capers if desired.

Bake for 10-12 mins until the fish is moist and flakes easily when tested.

While the fish is cooking heat up a big pan with olive oil and add kale.

Cover with a lid.

Sautee until kale is soft.

Week 3: Satay Tuna with salad

Ingredients:

100g tuna in olive oil drained
1tbsp peanut butter
½ red pepper finely diced
1 tbsp sweet chilli sauce (optional)
Big serving of green leaves

Method:

Mix the tuna with peanut butter, add red pepper and sweet chilli sauce (optional).

Season with salt and pepper.

Top salad with tuna mixture and serve with the side green salad.

Week 3: Chicken and Avocado salad

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
1 tsp olive Oil
Lemon juice, salt and pepper to taste

Method:

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

Mix well.

Plate out into a bowl.

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

Mix again and serve.

Week 3: Banana and Oat Pancakes

Ingredients:

1 ripe banana, peeled
1 egg
50 – 75g whole oats (depending if you want flat or thicker pancakes)
1 tbsp TOTAL Greek yogurt
¼ tsp baking powder
Pinch of salt
¼ tsp cinnamon
To cook: 1 tbsp coconut oil
To serve: Fresh berries, Greek yogurt and honey (optional)

Method:

In a blender, combine the banana, eggs, oats, baking powder and salt.

Allow to blend until the mixture is as smooth as you want it.

If you have time – allow the batter to stand for ten minutes to thicken slightly.

Heat a non-stick pan over a medium heat.

Add a little coconut oil.

Using a tablespoon, add spoonful of the batter, flatten slightly and cook until golden brown on both sides.