Breakfast
Porridge
Porridge is a great way to start the day. As a slow-energy releasing carb, the oats in this recipe will keep you full. Mixed with water rather than milk to keep the calories down, sweeten with a pinch of cinnamon. You could top your porridge with nuts too but just remember the calorie count!
Ingredients
1 medium (178 g) pear – 102 calories
½tsp honey: 10 calories 25g porridge oats: 89 calories Water: n/a Pinch of cinnamon: n/a Total calories = 150 calories
Method
Slice a pear and place in a roasting dish on some grease proof paper. Drizzle a tsp of honey (20 calories). Make your porridge with water and add half of the roasted pear and a few walnuts or pecans.
Walnuts are loaded with antioxidants, which help protect your body from cellular damage, heart disease, cancer, and premature aging. They are also rich in omega-3 fatty acids, which is extremely good for your body. A healthy serving size is about 1 to 2 walnuts, per day—approx. 26 calories per walnut
Broccoli and kale green soup 182 kcal
Serves 2
Prep: 15 mins
Cook: 20 mins
Ingredients
500ml stock homemade or shop bought
1tbsp sunflower oil
2 garlic cloves sliced
Thumb-sized piece of ginger, sliced
½ tsp ground coriander
3cm piece of fresh turmeric root, peeled and grated, or ½ tsp ground turmeric
Pinch of pink Himalayan salt
200g courgettes, roughly sliced
85g broccoli
100g kale tough stalks removed, chopped
1 lime, zested and juiced
Small pack of parsley, roughly chopped, reserving a few leaves to serve.
Method
Put the oil in a deep pan, add the garlic, ginger, coriander, turmeric and salt, fry on a medium heat for 2 mins, then add 3 tbsp water to give a bit more moisture to the spices.
Add the courgettes, making sure you mix well to coat the slices in all the spices, and continue cooking for 3 mins. Add 400ml stock and leave to simmer for 3 mins.
Add the broccoli, kale and lime juice with the rest of the stock. Leave to cook again for another 3-4 mins until all the vegetables are soft.
Take off the heat and add the chopped parsley. Pour everything into a blender and blend on high speed until smooth. It will be a beautiful green with bits of dark speckled through (which is the kale). Garnish with lime zest and parsley.
Nutrition per serving:
• Kcal 182
• Fat 8g
• Saturates 1g
• Carbs 14g
• Sugars 4g
• Fibre 5g
• Protein 10g
• Salt 0.7g
Teriyaki salmon – 341 kcal
Teriyaki Salmon
Serves 2
Preparation time 10 mins
Marinate 20 mins minimum
Cooking time 6 mins
INGREDIENTS
2cm piece of fresh root ginger, finely sliced
2 garlic cloves, peeled and finely sliced
3 tbsp soy sauce
2 tbsp maple syrup
1 tbsp mirin (rice wine)
Olive oil
2 salmon fillets (about 500g in total)
Sea salt and freshly ground pepper
METHOD
Put the ginger and garlic into a bowl and mix with the soy sauce, maple syrup, mirin and a drizzle of olive oil.
Place the salmon fillets in a dish, season with salt and pepper and pour the sticky dressing over them. Cover with cling film and set aside in the fridge to marinate for up to 2 hours, but at least 20 minutes.
Place a large frying pan over a medium heat and add a dash of oil. When hot, add the salmon, skin side down, reserving the marinade. Cook for 2 minutes, then pour in the reserved mar-inade and cook for a further minute or so, until the salmon fillets are opaque halfway up the sides. Turn them over and cook on the other side for 3–4 minutes, basting with the sauce so that the salmon is well coated. Add a splash of water if the sauce is too thick.
Serve the salmon fillets on individual plates, spooning over any teriyaki sauce left in the pan.
Nutritional facts
• Serving size 135g baked or grilled salmon 274 kcal
• Salmon total fat 19g
• Salmon cholesterol 67mg
• Salmon protein 24g
• Salmon Carbohydrates 1g
• ¼ cup of homemade teriyaki sauce is approx. 107 kcal
Snacks
One medium apple – 72 kcal
Almonds—1/4 cup organic raw almonds – 170 kcal
Total calorie intake approx: 1015 kcal
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