Oat, date and chia smoothie

“Breakfast in a glass” smoothie

Ingredients:

  • 3 tbsp raw oats
  • 2 dates
  • 1/2 banana
  • 100ml – 200 ml rice milk (or low fat cow’s milk)
  • a couple blocks of ice
  • Cinnamon
  • Whey (optional)
  •  1 tsp Chia (for the topping)
  • Cinnamon

Method:

Blend everything together. Top with chia and cinnamon for a little omega 3 boost. Enjoy!

Exchanges:

1 serving = 1 starch, 1.5 fruits, 1/2 milk

Basil Pesto Chicken and Hummus Couscous

For the chicken

Ingredients:

  • 2 handfuls of basil
  • 1 handful cashews
  • 2 glugs olive oil
  • 1 clove garlic
  • 2 chicken breasts
  • salt and pepper

Method:

  1. Blend pesto ingredients and add to the chicken while frying.

For the hummus and couscous

Ingredients:

  • 1/2 tin chickpeas
  • 1 glug olive oil
  • 30g feta
  • cumin, coriander and dried chilli
  • 1 cup dry couscous

Method:

  • Hummus: Blend chickpeas, olive oil, feta and spices.
  • Cook couscous in 2 cups water (pour boiling water over dry couscous and cover for about 20 minutes until cooked).
  • Mix the hummus and couscous and add some extra chickpeas.

Exchanges:

1 chicken breast = 3 fats + 3 protein

1/2 cup couscous = 1 starch + 1/2 protein + 2 fats

Berry Mint Green Smoothie

I’m eating way more berries and greens for brekki these days to boost my antioxidant and folic acid levels. It’s a really important addition to keep healthy. So this was our Sunday breakfast- berry mint green smoothie.

Ingredients:

  • 1 cup berries
  • 1 frozen banana
  • 1 avo
  • handful of spinach
  • Mint
  • Water

Blend together and enjoy.

Exchanges:

1 glasse (half the amount made) = 1.5 fruit + 2 fats

Broccoli and Strawberry Salad

Ingredients

Serves 6 as a side or 3 as a main

  • 400g broccoli
  • 1/2 a punnet of strawberries
  • 2 handfuls of spinach
  • 1/2 avo
  • 2 sprigs of spring onion
  • Cucumber
  • Cherry tomatoes
  • 1/2 cup lightly toasted and salted pumpkin seeds

Method:

  1. Steam the broccoli for about 5 minutes.
  2. Lightly toast the seeds in a sprinkling of salt and cumin.
  3. Chop all your veggies.
  4. Toss in 1 tbsp olive oil and balsamic vinegar.

Exchanges:

1 serving = 2.5 cups  = 2 veg, 1 fat, 1/2 fruit

Power Crunch Salad

(Serves 2)

Ingredients

  • 2 big handfuls of Kale
  • 1/4 of a Cucumber
  • 2 Carrots
  • 2 tbsp Sesame seeds
  • 1/2 cup Red kidney beans
  • 1/2 cup cooked (1/4 cup raw) Lentils
  • 2 tbsp Sunflower seeds
  • 60g Cashews
  • 1 tbsp Goji berries
  • 6 Dried apricots
  • Dressing ingredients
  • 2 tbsp Apple cider vinegar
  • 1/2 tsp Turmeric
  • 1 tbsp Garlic
  • 4 tsp Olive oil
  • Chop the kale and grate the carrot and cucumber

Method

  1. Boil the lentils for 20 minutes in a dash of salt.
  2. Mix the drained lentils and kidney beans with the salad mix.
  3. Sprinkle the cashews, seeds, gojis and apricots over the salad.
  4. In a separate bowl mix the dressing ingredients and pour over the salad.

Exchange breakdown per serving 

  • Milk –
  • Veg 2
  • Fruit 1.5
  • Starch 2
  • Protein 2
  • Fat 5 (you can cut this but only choosing one type of seeds or omitting the cashews or olive oil)

Banana and Peanut Butter Ice-cream

Ingredients (2 bowls)

  • 4 bananas
  • 1-2 tbsp peanut butter
  • Optional: vanilla essence / cocoa powder

Method

  1. chop the bananas and freeze
  2. blits with the peanut butter until completely smooth
  3. refreeze until you get your desired consistency
  4. serve

Adapted from http://detoxinista.com/2012/07/peanut-butter-banana-ice-cream-dairy-free-vegan/

Carrot and Baby Marrow Salad

Ingredients

  • 2 carrots
  • 4 baby marrows
  • Baby spinach
  • 1 Red pepper
  • 2 Tomatoes
  • 1/2 red onion
  • half a block of feta (reduced fat)
  • handful of pumpkin seeds and sesame seeds
  • Sun-dried tomato
  • Balsamic vinegar, dash of olive oil and juice from half a lemon

Method

  1. Grate the carrots and marrows with a peeler
  2. Blanch the marrows (toss in boiling water for a few seconds)
  3. Chop the pepper, tomatoes and onion
  4. Toss everything with the spinach
  5. Top with feta, seeds and sun-dried tomatoes. Drizzle over the vinegar, oil and lemon juice

 

 

Lentil and Beetroot salad topped with caramalised onion

Ingredients

  • 1 cup cooked brown lentils
  • 30g low fat feta cheese
  • 2 small beetroots
  • Handful of cherry tomatoes
  • 2 handfuls of shredded lettuce
  • 2 carrots grated
  • 1/4 cucumber sliced into ribbons
  • 1 handful mung beans
  • For the caramalised onion: 1 red onion, balsamic vinegar, 1 tbsp chutney, pinch of salt

Method

  1. Boil the lentils until cooked
  2. Wash the beetroot and chop into quarters. Drizzle with olive oil and grill for about 20 minutes, stirring half way through.
  3. For the caramalised onion: chop the onion and simmer in a small amount of water over low heat. drizzle the balsamic vinegar over the onions once cooked. After about 10-15 minutes add the chutney and cook for about 5 minutes. Add water and stir occasionally to prevent the onions sticking and burning.
  4. Chop the lettuce and other veggies and put into a salad bowl.

Quinoa, chickpea and “everything nice” salad

Ingredients

  • 1 tin chickpeas
  • 1/2 cup uncooked quinoa
  • Rocket, watercress and lettuce mix
  • carrots (about 4)
  • broccoli and cauliflower (about a quarter of each)
  • rosa tomatoes
  • cucumber
  • gherkins
  • peppers
  • raisins
  • sesame seeds
  • slivered almonds
  • goji berries
  • sunflower seeds
  • balsamic reduction

Method

Boil and simmer quinoa in 1 cup of water. Steam broccoli and cauliflower.

Chop and toss 🙂

enjoy!

Quinoa topped with beetroot pesto

Ingredients

  • 3 beetroots (peeled, boiled and chopped)
  • 1 clove garlic
  • 1 tin chickpeas
  • touch of olive oil if necessary
  • salt and pepper to taste
  • juice form half a lemon
  • 1/2 cup uncooked quinoa + 1 cup water

Method

1.Blend all the ingredients besides the quinoa

2.  Bring the quinoa to the boil and then reduce to a simmer for about 20 minutes or until there is no more water left.

3.  Add a pinch of salt for a bit more flavour. You can also add cumin, coriander and a tiny dash of cayenne pepper if you want a bit more spice.

4.  Top the quinoa with the pesto and serve with a sprig of coriander, crunchy salad and a grilled cauliflower