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Couscous Salad

VEGETARIAN

PREP: 10 MINS
CALORIES: 327

SERVES: 1

INGREDIENTS

INGREDIENTS

- 50g couscous
- 100ml vegetable stock
- 1 spring onion
- ½ red pepper
- ¼ cucumber
- 25g feta cheese, cubed
- 1 tbsp pesto
- 1 tbsp toasted pine nuts

METHOD

METHOD

1. Tip couscous into a large bowl and pour over stock. Cover, then leave for 10 mins, until fluffy and all the stock has been absorbed. Meanwhile, slice the onions and pepper and dice the cucumber. Add these to the couscous, fork through pesto, crumble in feta, then sprinkle over pine nuts to serve.

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Potato Wedges, Fennel & Feta Parcels

VEGETARIAN

PREP: 10 MINS
COOK: 45 MINS
CALORIES: 454

SERVES: 1

INGREDIENTS

INGREDIENTS

- 1 sweet potato, peeled and cut into wedges
- ½ small fennel bulb, sliced
- 3 tsp orange juice, plus a grating of zest
- 1 tbsp coconut oil
- 2 tsp red wine vinegar
- 1 tsp agave
- 1 tbsp chopped flat-leaf parsley
- 1 tbsp walnuts, chopped
- 50g feta cheese, crumbled

METHOD

METHOD

1. Make a rough 30cm square double layer of foil. Tip the potato wedges and fennel into the middle and toss to mix together with 1 tsp orange juice and 1 tsp coconut oil.

2. Bring the foil up around the veg to make a bowl shape, then scrunch the top to seal. Put the foil parcels on the rack under the grill and cook for 35-45 mins until the potatoes are soft. (Unwrap and test with the point of a knife to check if they’re ready.)

3. Meanwhile, whisk together the last 2 tsp orange juice and coconut oil with the vinegar, agave, parsley, walnuts and zest.
Season. When the potato is cooked, carefully open the top of the parcel and pour in the dressing with most of the feta – the heat of the grill will bring out the flavours of the dressing and warm the feta. Gently mix in the parcel, then scatter the remaining feta.

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Tomato & Thyme Cod

PREP: 5 MINS
COOK: 15 MINS
CALORIES: 172

SERVES: 1

INGREDIENTS

INGREDIENTS

- 1 tbsp coconut oil
- ¼ onion, chopped
- 200g chopped tomatoes
- 1 tsp agave
- few sprigs thyme, leaves stripped
- 1 tbsp soy sauce
- 1 cod, fillet

METHOD

METHOD

1. Heat the oil in a pan, add the onion, then fry for 5-8 mins until lightly browned. Stir in the tomatoes, agave, thyme and soy, then bring to the boil.

2. Simmer 5 mins, then slip the cod into the sauce. Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes.

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Chinese Braised Beef With Ginger

PREP: 35 MINS
COOK: 3 HOURS
CALORIES: 405

SERVES: 1

INGREDIENTS

INGREDIENTS

- 1 tbsp coconut oil
- 250g beef, cut into large chunks
- ¼ onion
- 9g ginger
- 1 garlic clove
- Small bunch coriander
- 1 tsp Chinese five-spice powder
- 1 whole star anise
- 1 tsp black peppercorn
- 1 tsp agave
- 17ml soy sauce
- 1 tbsp tomato puree
- Beef stock

METHOD

METHOD

1. Put the beef in a bowl and toss in the cornflour and five-spice. Heat the oil in a wok or large frying pan until hot, then add the beef and fry until golden and crisp. Scoop out the beef and drain on kitchen paper.

2. Add the pepper, the white ends of the spring onions, garlic and ginger to the pan. Stir-fry for 3 mins to soften, but don’t let the garlic and ginger burn. Mix the soy and tomato puree in a jug with 1 tbsp water, then pour over the veg. Bubble for 2 mins, then add the beef back to the pan and toss well to coat. Serve the beef on noodles with prawn crackers, if you like, scattered with the remaining green parts of the spring onions.

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Sweet & Sour Lentil Dhal

VEGETARIAN

PREP: 10 MINS
COOK: 25 MINS
CALORIES: 325

SERVES: 1

INGREDIENTS

INGREDIENTS

- 50g red lentils, rinsed
- 1 tsp turmeric
- ½ tbsp tamarind paste
- 1 tbsp coconut oil
- ½ medium onion, thinly sliced
- 1 garlic clove, finely chopped
- 1.5cm piece ginger, grated
- 1 tsp curry powder
- ½ aubergine, cut into 2 cm slices
- Cooked basmati rice, lime or mango chutney and a few coriander leaves, to serve.

METHOD

METHOD

1. Cover the lentils, turmeric and paste with 500ml water. Add some salt and boil for 15 mins or until very soft. Skim off any foam that forms on the top. Meanwhile, heat 1 tbsp of the coconut oil and cook the onion, garlic and ginger until golden, about 5 mins.

2. Add the curry powder and cook for a further 2 mins. Pour in the lentil mixture and cook for another 10 mins.

3. Meanwhile, heat a griddle pan until very hot. Rub the remaining coconut oil over the aubergine slices and season. Cook for 2-3 mins each side until cooked through and charred. Eat with basmati rice, lime or mango chutney and a sprinkling of coriander, if you like.

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Prawn Curry

PREP: 5 MINS
COOK: 10 MINS
CALORIES: 166

SERVES: 1

INGREDIENTS

INGREDIENTS

- 1/2 onion, finely sliced
- 100g prawns
- 200g chopped tomato
- Large bunch coriander, chopped
- 2 garlic cloves crushed
- 1 tsp fresh ginger, grated
- 1 small tsp garam masala
- 1 small tsp turmeric
- 1 small tsp ground cinnamon
- 1 small tsp cayenne powder
- 1/2 cup of stock

METHOD

METHOD

1. Pour some coconut oil into a wok or large frying pan, gently heat, then add the onion, ginger & garlic. Have on low heat for 4 mins until the onion, ginger garlic softens, then stir in the spices and cook for a few mins longer. Add the stock, stir in the prawns and tomatoes, then bring to a simmer. If using raw prawns, simmer until they have changed colour and are cooked through. Season, if you like, then add the coriander just before serving with boiled rice.

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Moroccan Lamb With Apricots & Almonds

PREP: 1 HOUR
COOK: 1 HOUR
CALORIES: 441

SERVES: 1

INGREDIENTS

INGREDIENTS

- 1 tbsp coconut oil
- 138g lean lamb, cubed
- ¼ onion, chopped
- 1 garlic clove, crushed
- 175ml lamb or chicken stock
- Grated zest and juice ¼ orange
- ¼ cinnamon stick
- 1 tsp agave
- 44g dried apricots
- 1 tbsp chopped fresh mint
- 7g ground almonds
- 7g toasted flaked almonds
- Broccoli & couscous to serve

METHOD

METHOD

1. Heat the oil in a large flameproof casserole dish. Add the lamb and cook over a medium-high heat for 3-4 minutes until evenly browned, stirring often. Remove the lamb to a plate, using a slotted spoon.

2. Stir the onion and garlic into the casserole and cook gently for 5 minutes until softened. Return the lamb to the pot. Add
the stock, zest and juice, cinnamon, agave and salt and pepper. Bring to the boil then reduce the heat, cover and cook gently for 1 hour.

3. Add the apricots and two-thirds of the mint and cook for 30 minutes until the lamb is tender. Stir in the ground almonds to
thicken the sauce. Serve with the remaining mint and toasted almonds scattered over the top.

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Chicken & Chorizo Jambalaya

PREP: 10 MINS
COOK: 45 MINS
CALORIES: 445

SERVES: 1

INGREDIENTS

INGREDIENTS

- 1 tbsp coconut oil
- ½ chicken breast, chopped
- 1/4 onion, diced
- 1/4 red pepper, thinly sliced
- 1/2 garlic clove, crushed
- 19g chorizo, sliced
- ¼ tbsp Cajun seasoning
- 63g long grain rice
- 100g plum tomatoes
- 88ml chicken stock

METHOD

METHOD

1. Heat the coconut oil in a large frying pan with a lid and fry the chicken for 5-8 mins until golden. Remove and set aside. Tip in the onion and cook for 3-4 mins until soft. Then add the pepper, garlic, chorizo and Cajun seasoning, and cook for 5 mins more.

2. Stir the chicken back in with the rice, add the tomatoes and stock. Cover and simmer for 20-25 mins until the rice is tender.

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Carrot, Orange & Apple Shake

VEGETARIAN

PREP: 5 MINS
CALORIES: 195

SERVES: 1

INGREDIENTS

INGREDIENTS

- 30g Nutribuddy Sculpting Protein
- 125ml fresh carrot juice
- 125ml orange juice
- 1 green apple, peeled, cored and chopped
- 1 tsps freshly grated ginger
- ½ tbsp agave
- Handful of ice cubes

METHOD

METHOD

1. Put all the ingredients in a blender and blend until smooth.

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Peach Melba Shake

VEGETARIAN

PREP: 5 MINS
CALORIES: 159

SERVES: 1

INGREDIENTS

INGREDIENTS

- 30g Nutribuddy Sculpting Protein
- 205g peach, cut into chunks
- 50g frozen raspberries, plus a few for garnish
- 50ml orange juice
- 75ml fresh custard, plus a spoonful for garnish

METHOD

METHOD

1. Put all the ingredients in a blender and blend until smooth.

2. Garnish with remaining raspberries and a spoonful of custard.