Preparation time: 5 minutes

Ingredients:

• 2 mackerel fillets pre cooked with grated pepper and skinned
• Juice of 1/2 lemon
• 4 spring onions or 1/2 red onion
• 1 handful of fresh chives
• 5 cherry tomatoes sliced in halves
• 1/2 red or yellow pepper chopped
• 2 – 3 tbsp coconut cream or natural yoghurt if you can have dairy
• Finely ground pepper to taste
• Watercress to garnish

Directions:

1. Place all ingredients into a blender and pulse to mix. Avoid over blending
2. Add more coconut cream or yoghurt to make it creamier if you wish
3. Watercress to garnish
4. Serve in lettuce leaves or as part of a mixed salad for a main meal OR
5. Serve as a snack with crudités – chopped carrots, cucumber or celery sticks

Makes 8 servings

Ingredients:

• 1 head of cauliflower – remove leaves & chopped
• 1 red onion diced
• 1 white onion diced
• 4 cloves of garlic grated or chopped finely
• 2 cups frozen peas
• 1/2 bunch fresh parsley chopped
• 1 lime squeezed
• 4 tsp turmeric
• 2 tsp cumin
• 2 tsp cayenne pepper
• 2 tsp basil
• 2-3 tsp Grated black pepper
• 1- 2 tsp Himalayan rock salt grated
• 2 tsp coconut oil
• 3/4 – 1 cup 100% coconut water

Method:

1. Roughly chop cauliflower, place into a food processor & blend until fine resembling rice (keep the leaves from cauliflower, wash well and you can use these as part of a homemade soup)
2. Place coconut oil onto wok or a large pan on a medium heat
3. Place diced red & white onions, garlic into pan and cook until slightly soft
4. Add blended cauliflower to pan and stir well, leave to soften slightly (approx. 5-8mins)
5. Add parsley, peas, herbs & spices with a small amount of coconut water, mix well cook for a further 5 mins
6. Pour in the remainder coconut water and squeeze in fresh lime juice – cook for a further 3-5 mins while continuously stirring the ingredients
7. Serve as 1/4 of your plate in a main meal with a protein of your choice and green vegetables, or have as a small snack with protein
8. This pilaff will keep covered in the fridge in an air tight container for up to 3 days

Here are two tasty dishes I had the pilaff with:

• A snack before training with a turkey fillet
• A delicious chicken stir fry using lots of veggies and red cabbage, herbs and spices

Ingredients:

• 1 left over turkey fillet cooked last night in lime juice with herbs & spices (turmeric, cayenne pepper & parsley)
• 1/4 sliced & peeled cucumber
• 1/2 sliced avocado
• 2 chopped tomatoes
• 1 clove finely chopped garlic
• grated black pepper & a pinch of salt

Method:

• Cut & chop all ingredients into your desired size for eating
• Place into a bowl & add salt & pepper

Perfect for a light meal or you could add in more veggies to give it more bulk and make it a main meal

Ingredients:

• 1 Courgette washed & grated
• 1 handful of pumpkin seeds
• 1 tbsp sesame oil
• 2 tsp balsamic vinegar
• Pinch of grated Himalayan rock salt (or a good salt)
• Grated black pepper

Method:

• Toast pumpkin seeds in a dry pan on a medium heat. Shake pan every minute until the seeds are beginning to puff up and turning a golden brown, they may jump around the pan.
• Wash & dry courgette, grate it onto a plate / bowl
• Add seeds and drizzle oil, balsamic vinegar, salt & pepper to top.
• Mix well & leave it for 5/10 minutes to soak up all the flavours

This is a delicious extra to any meal, or just simply have some as a snack, its packed with nutrients

This recipe is quite easy to make and it is jam packed with herbs, spices and vegetables to get you strong again.

Ingredients for Soup:

• 3/4 medium butternut squash – peeled and diced
• 2 onions chopped 1 red / 1 white
• 1 broccoli head and stalk chopped
• 1 & 1/2 leeks washed and sliced
• 6 cloves of garlic chopped
• 3-4 inches of fresh grated ginger  - I keep mine in the freezer and use what I need
• 3 fresh chopped chill’s
• 1/2 red pepper
• 1/2 green pepper
• 3 tsp turmeric – a great anti-inflammatory spice, I use it in most cooking
• 2 tsp cumin
• 2 bay leave (optional)
• Chicken stock – homemade from an organic chicken

To make chicken stock:

• Remove the remainder meat and flesh from chicken bones
• Place bones and carcass into a large saucepan and cover the bones with boiling water
• Add in 4 chopped cloves of garlic
• 1 sliced red onion
• 1 tsp parsley
• 1 tsp thyme
• 2 tsp Grated black pepper
• Bring the stock to the boil and then turn it down to simmer for 45-60 minutes
• Use a sieve to strain the stock and discard the bones
• You can let the stock cool and freeze it in ice cube trays or in freezable containers

Vegetarians can use vegetable stock but using the water from boiled vegetables and adding herbs ans spices

Method for the soup:

• Chop and prepare all your vegetables and place them into a large pot
• Add in herbs and spices
• Add in 3-4 cubes of stock
• OR if you have freshly made the stock you can use it as your water and stock for the soup
• Cover the vegetables with water and place is on the hob
• Bring the soup to the boil, then turn it down to simmer for 45-60 minutes until vegetables are soft
• Place the mixture into the blender and blend to your desired consistence (I like mine well blended)
• Leave the soup to cool and store it in the fridge for up to 4 days

Serve up 1-2 bowel per day with a good source protein

Serves 6-8 people

Ingredients:

• 900 gms sweet potato – washed and diced
• 2 large white onions – peeled and chopped
• 300 gms broccoli – washed & chopped (use the stalk too)
• 100/150 gms celery – washed & chopped
• 1 large green chili chopped
• 1 tsp cumin
• 2-3 tsp turmeric powder
• 2-3 tsp paprika powder
• 2 bay leaves
• 1 vegetable / chicken stock cube or make home made stock

Method:

• Wash and chop all ingredients, add them all to a large pot and fill with boiled water.
• Bring the mixture to the boil and then simmer on a low heat for 45 minutes until ingredients are soft.
• Place mixture into a blender and blend you your desired consistency. I prefer it very smooth.

Ingredients:  serves 6 portions

• 1 cup quinoa
• 2 cups water
• 2tsp turmeric powder
• 1/4 tsp ginger
• 1/4 tsp piri piri or chilli
• 1 diced red pepper
• 1/2 pomegranate – use seeds
• 1/2 chopped red onion
• 2 cups mixed lettuce leaves shredded
• 1/2 cup of fresh torn mint leaves
• 1 squeezed lime or 1/2 fresh orange
• 1 tbsp chopped walnuts (optional)

Method:

• Put quinoa and turmeric into a pot with 2 cups of boiled water and simmer on a medium heat for 10-12 minutes, strain and leave to cool
• Place quinoa into a bowel, add in ginger, piri piri, dicep peppers, onion, lettuce, mint leaves, walnuts and pomegranate seeds.
• Squeeze in fresh lime or orange juice, mix well and serve.
• This will keep in the fridge for 3 days.

Serve 2-3tbsp per person with protein of your choice, chicken, meat, fish or beans and of course, more veggies

1 tbsp olive oil or coconut oil

1 onion chopped
2-3 cloves fresh garlic grated
1-2 diced fresh red chillies
1 tsp curry powder
5 large chopped carrots
1 crushed lemongrass stalk (or use 1 fresh leek)
1 tin coconut milk
500ml of stock

Method:
1. Heat oil in pan and gently cook the onion, garlic, chillies for 5 mins.
2. Stir in curry powder, carrots and lemongrass. Cover and cook on low heat for 10 mins.
3. Add coconut milk and stock and simmer until carrots are soft.
4. Remove the lemongrass and whiz up till smooth. Reheat.

This will freeze.

200g fresh or frozen mixed vegetables of your choice
410g tin mixed beans (butter, chickpea, kidney) – drained and rinsed
1 onion chopped
850ml hot vegetable stock – fresh or from a stock cube (wheat and dairy free would be better)
400g tin chopped tomatoes
1 tbsp coconut oil

Method:
1. Heat a large, lidded saucepan with a little olive oil or coconut oil.
2. Stir fry the onions over a high heat for 2-3 mins.
3. Add 4 tbsp of the stock, cover the pan and gently cook onion till soft.
4. Mix in the tomatoes, vegetables, beans and remaining stock.
5. Put on the lid and simmer for 5 minutes till vegetables are tender. Add salt and pepper to taste.

Preparation time: 10 minutes (serves 4)

Ingredients:
1 cucumber
2 – 4 tbs natural probiotic yoghurt e.g. Glenisk
1 tbs pumpkin seed oil
1 clove garlic, finely grated or crushed

Directions:
• Peel the cucumber (if using non-organic) and finely slice it into a bowl
• Add the yoghurt, pumpkin seed oil and garlic, mix well and serve
• Use probiotic Greek yoghurt for a creamier dressing

Nutritional Information:
• Probiotics are the friendly bacteria that reside in our guts and play a crucial role in health and immunity. They are found in fermented ‘live’ food such as natural yoghurt, miso, tempeh, sauerkraut and kefir.
• Research shows that probiotics can effectively treat many ailments including gastro-intestinal problems such as IBS and IBD and atopic diseases. They can also be very effective in treating both diarrhoea and constipation
• Where possible, always buy organic, probiotic natural yoghurt. Standard flavoured and fruit yoghurts often contain 3 teaspoons of sugar in each little pot. Low fat yoghurts often contain additional sugar or artificial sweeteners