Broccoli and Sweet Potato Soup

Nutrition per serving: Serves 4

187 kcal

5g Fats

30g Carbs

9g Protein

Ingredients:

1 tbsp. olive oil

1 white onion, finely chopped

1 broccoli head, florets and stems coarsely chopped

2 medium sweet potato peeled, chopped

950ml vegetable stock

120g Greek yogurt

salt and pepper

Method

Heat the olive oil in large saucepan over medium heat. Add the onion, broccoli stems and sweet potato and cook, stirring, for 5 minutes.

Add the stock and additional 2 cups (480ml) of cold water. Bring to the boil, then reduce the heat to low, and add broccoli florets. Cook for 15 minutes or until the sweet potato has softened.

Set aside to cool slightly, then use a hand-blender to blend the soup until smooth.  

Divide the soup between 4 serving bowls, top with yogurt and gently swirl. Season to taste and serve immediately.

Breakfast Casserole

Nutrition per serving: Serves 4

418 kcal

21.7g Fats

8.8g Carbs

45.3g Protein

Ingredients:

450g turkey mince

230g mushrooms, sliced

1 onion, chopped

1 green bell pepper, chopped

6 eggs

120ml soy or oat cream

115g cheddar cheese

Method

Lightly grease an 8x6 inch baking dish. Preheat oven to 350F (180C).

Heat a dry non-stick pan over medium-high heat and cook the turkey mince 6-7 minutes until browned.

Add in the mushrooms, onion and green pepper to the pan and cook over medium heat for 6-7 minutes. Season well with salt and pepper.

Break the eggs into the baking dish keeping the yolks intact. Try to evenly distribute the egg yolks around the pan. Poke a hole in each of the yolks with a knife. Pour the cream over the eggs and top with 1/2 of the cheese.

Next, add in the turkey and veg mixture to the baking dish. Top with the remaining cheese, cover with foil, and covered for 30 minutes and uncovered for another 30 minutes.

Beef and Broccoli Stir Fry

Nutrition per serving: (Serves 2)

626 kcal

29g Fats

62g Carbs

34g Protein

Ingredients

• 115g rice, raw

• 1⁄2 broccoli head

• 200g beef tenderloin

• 1 tbsp. coconut oil

• 2 tbsp. sesame seeds, to

  garnish

  For the sauce:

• 3 cloves garlic, crushed 

• 1 tbsp. ginger, grated

• 2 tsp. coconut sugar

• 5 tbsp. soy sauce

• 150ml of water

• 2 tbsp. sesame oil 

• 2 tsp. potato starch

Method:

Cook the rice according to instructions on the packaging. Wash the broccoli and separate it into small florets.

Mix all the sauce ingredients in a bowl and set aside until required.

Heat 1⁄2 of the coconut oil in a wok or deep pan over medium heat. Stir-fry the broccoli with some salt, adding a few tablespoons of water now and then and cook in this way for about 7 minutes. Remove broccoli from the pan and set aside.

Cut the beef into thin strips or chucks. Heat the remaining oil over high heat and stir-fry the meat for about 3-4 mins.

Pour in the sauce and bring to a boil. Simmer for another 2-3 minutes, then add in the broccoli. Serve with the cooked rice, and garnished with sesame seeds.

Spanish Tombet

Nutrition per serving: Serves 4

275 kcal

15g Fats

34g Carbs

2g Protein

Ingredients

• 1 aubergine, sliced

• 450g potatoes, peeled, sliced

• 1 onion, chopped

• 2 garlic cloves, chopped

• 400g can chopped tomatoes

• 1 red bell pepper, sliced

• 4 tbsp. olive oil

Spices:

• 2 bay leaves

• 1 tsp. oregano

• 1 tsp. thyme

Method

Cut the aubergine into slices and sprinkle with sea salt on both sides, then place on a paper towel and let it rest for about 20 minutes.

Peel the potatoes and cut into slices. In a large frying pan, heat 1 tbsp. of olive oil and fry the potatoes for 5-10 minutes until golden brown.

Layer the fried potatoes on the bottom of an ovenproof dish, and season with sea salt and pepper.

In the meantime, heat another tbsp. of oil in a pot and fry the onion, garlic, and spices, for about 3 minutes.

Add in the chopped tomatoes and bring to the boil. Cook uncovered for about 10 minutes in the meantime, occasionally stir until the sauce is reduced.

In the pan, heat another tbsp. of oil and fry the sliced pepper, for about 5 mins. Layer them on top of the potatoes.

Next, pat dry the aubergine heat the last tbsp. of olive oil and fry it for about 5 minutes on each side until golden brown. Arrange the aubergine on top of the peppers.

Remove the bay leaves from the tomato sauce and pour it over the layered vegetables.

Place in the oven and bake for around 30 mins in 375 F (190C).

Slow Cooker Teriyaki Chicken

Nutrition per serving: (Serves 4)

322 kcal

7g Fats

22g Carbs

45g Protein

Ingredients:

• 700g chicken breast

• 2 tsp. corn-starch + 3 tbsp. water

• 1 tbsp. sesame seeds, to garnish

  For the Sauce

• 60ml + 1 tbsp. tamari

• 60ml honey

• 1 large onion, diced

• 2 tbsp. ketchup

• 1 tbsp. olive oil

• 1 tsp. chilli garlic sauce (Sambal Oelek)

Method

Mix the sauce ingredients in a small bowl. Add the chicken breasts to slow cooker and cover with the sauce. Cook chicken on high for 2 hours or low for 3-4 hours.

Once coked transfer chicken onto a cutting board and leave to cool.

Mix the corn-starch with water until it dissolves and pour into the slow cooker, stirring well.

Turn slow cooker to high and cook uncovered until the sauce thickens, for about 10 minutes.

In the meantime, shred the chicken using two forks, then, add back into the slow cooker and mix with the sauce. Sprinkle with sesame seeds to serve.

SERVING SUGGESTION: White rice and broccoli.

Egg Fried Rice with Turkey

Nutrition per serving: (Serves 4)

316 kcal

10g Fats

25g Carbs

33g Protein

Ingredients:

• 450g minced turkey breast

• 100g spinach

• 100g rice

• 2 tbsp. coconut oil

• 1 onion, chopped

• 2 garlic cloves, minced

• 1 tbsp. tomato puree

• 1 egg

Spices: 

• 1 tsp. paprika

• 1 tsp. turmeric

• 1 tsp. oregano

• 1/3 tsp. cayenne pepper

Method:

Cook the rice according to the instructions on the packaging, then set aside.

Heat the oil in a large frying pan and sauté the onion and garlic for 2-3 mins until frequent. 

Add meat and cook for another 5-6 mins, seasoning in the meantime with salt, pepper and the spices. Add the tomato puree and mix well.

Now add in the cooked rice and spinach, mixing until wilted. In a small bowl beat the egg, and then tip into the rice, stirring vigorously. Cook for another 2 mins, until the egg is set, then divide between plates and serve.

Indian Chickpea and Sweet Potato Curry

Nutrition per serving: (Serves 4)

319 kcal

17g Fats

31g Carbs

10g Protein

Ingredients:

• 1 tbsp. coconut oil

• 1 large onion, chopped

• 2 tbsp. ginger, grated

• 2 cloves garlic, minced

• 340g chickpeas, canned

• 450g sweet potato, peeled, chopped

• 240ml tomato passata

• 300ml coconut milk, canned

• 200g fresh spinach

• 300g cherry tomatoes

Spices:

• 1 tsp. ground cumin

• 1 tsp. turmeric

• 1 tsp. ground coriander

• 1 tsp. cinnamon

• 1 tsp. cardamom

• 1 tsp garam masala

Method:

In a large saucepan, heat the oil over medium-high heat.

Add the onion, ginger and garlic, and cook for 1-2 mins, until soft. Next, add in the spices and continue cooking for another 2-3 mins, add a splash of the coconut milk to prevent from burning.

Next, add in the chickpeas (with a splash of the brine), sweet potato, tomato passata and the remaining coconut milk. Additionally, add in ½ cup (120ml) of water, then season with salt and pepper, and mix well.

Bring to boil, then lower the heat, cover the saucepan with a lid and simmer for 20 mins, stirring occasionally.

Lift the lid and cook for another 5-10 mins until the sauce reduces and thickens. Finally, add the spinach and cherry tomatoes, mix well and take off the heat.

Serve with a portion of brown or white rice (not included in macro info).

Beef Keema

Nutrition per serving: (Serves 4)

278 kcal

8g Fats

16g Carbs

34g Protein

Ingredients:

 • 500g beef mince, 5% fat

 • 1 onion, finely chopped 

• 3 garlic cloves, finely chopped

• 25g ginger, peeled and finely chopped

• 15g fresh coriander, leaves and stalks choppedseparately

• 2 tbsp. curry powder

• 400g can chopped tomatoes 

• 200ml beef stock

• 200g pot 0% fat natural yoghurt

• 300g peas, frozen

Method:

Heat a dry frying pan over high heat, and cook the beef mince until browned.

Add in the onion, garlic and ginger and sauté for 6-8 minutes until soft. Stir in the coriander stalks and curry powder and continue cooking for another 2-3 minutes, while stirring.

Add the chopped tomatoes and beef stock. Season with salt and pepper. Bring to a boil, then reduce heat, and simmer, uncovered, for 20 mins, stirring occasionally.

After 20 minutes of simmering, stir in 1 tbsp. of yoghurt. Add the frozen peas and half the coriander leaves. Cook for another 2 mins, until peas are heated through, then season again if needed.

Serve with a portion of rice, garnished with the remaining coriander and a spoonful of yoghurt.