Week 2 Recipes & Shopping List
SHOPPING LIST FOR WEEK 2 RECIPES:
Fruit & Vegetables:
• 4 ½ Onions, finely chopped
• 8 Garlic Cloves, crushed
• 2 thumbs of Fresh Ginger, grated
• 2 Peppers, deseeded and diced
• 10 Dried Apricots, halved
• 10 stoned Green Olives, Halved
• 1 Lemon, cut into wedges
• ½ Courgette, chopped
• 50g Dessicated Coconut
• 2 Medjool Dates, chopped
• 30g Dried Mango, chopped
• 30g Frozen Raspberries
• 4 Shallots, finely sliced
• 5 Leeks, trimmed and finely sliced
• 2 Red Chillis, deseeded and finely- chopped
• Juice of 2 Limes
• 70g Dried Apricots
• 1 medium Potato, peeled & grated
Herbs/Condiments/Other:
• 5 tbsp Coconut Oil
• 1 tsp Cinnamon
• 1 tsp Cumin Seeds
• ½ tsp Paprika
• 300ml Chicken Stock
• Salt and Pepper
• A handful of Mint Leaves, chopped
• 4 tbsp Olive Oil
• 250ml Passata
• 3 tbsp Water
• 3 tbsp Honey
• ½ tsp Vanilla Extract
• 2 tsp Agave Syrup/maple syrup
• 1 tbsp Fish Sauce
• A handful of Basil Leavses, torn
• 3 tsp Cumin
• Bunch of Fresh Coriander, roughly- chopped
• 1 tbsp Rosemary, chopped
• A small bunch of Fresh Herbs, chopped
Carbohydrates:
• Brown Rice
• 120g Jumbo Porridge Oats
• 60g Porridge Oats
Daity:
• 240ml Milk
• 75g Cheddar, grated
Nuts & Seeds:
• 50g Pecans, roughly chopped
• 2 tbsp Chia Seeds
• 1 tbsp Nuts (pecans work well)
• 100g Flaked Almonds
• 100g Cashews
• 50g Pine Nuts Protein:
• 6 Skinless Chicken Breast Fillets, cubed
• 100g Bacon, chopped
• 3 Eggs
Week 2 Recipes
Overnight Oats:
Serves: 1
Prep Time: 1 minutes & overnight in the fridge Ingredients:
• 240ml milk
• 60g porridge oats
• 30g frozen raspberries
• 1 tbsp chia seeds
• 1 tbsp nuts (pecans work well)
• 1 tsp agave syrup/maple syrup Method:
1. Combine the milk, oats, raspberries and chia seeds in a large bowl. 2. Transfer the mixture to a serving bowl.
3. Cover and leave to soak overnight in the fridge.
4. Next morning, top with the nuts and agave syrup and serve.
Lemony Chicken Stew:
Prep Time: 15 mins Cook Time: 50 mins Serves: 4
Ingredients:
• 1 tbsp coconut oil
• 2 onions, finely chopped
• 6 garlic cloves, crushed
• a thumb-sized piece of fresh ginger, grated
• 1 tsp cinnamon
• 1 tsp cumin seeds
• ½ tsp paprika
• 4 skinless chicken breast fillets, cubed
• 2 peppers, deseeded and diced
• 10 dried apricots, halved
• 10 stoned green olives, halved
• 1 lemon, cut into wedges
• ½ courgette, chopped
• 300ml chicken stock
• salt and pepper
• a handful of mint leaves, chopped
• brown rice, to serve Method:
1. Heat the coconut oil in a large casserole over a medium heat. 2. Add the onions and cook for 5 minutes, until softened.
3. Add the garlic and ginger and cook for 3 minutes.
4. Add the cinnamon, cumin seeds and paprika and cook for 2 minutes. 5. Stir frequently and add a splash of water if the pan gets dry.
6. Add the chicken and cook for 5 minutes.
7. Stir in the peppers, apricots, olives, lemon, courgette and stock.
8. Reduce the heat and simmer, covered, for 30 minutes or until the chicken is cooked through and the vegetables are tender.
9. When you are ready to serve, season to taste.
10. Ladle the stew into warmed serving bowls and sprinkle over the mint. 11. Serve with brown rice.
Chilli Bacon Beans:
Prep Time: 5 mins Cook Time: 10 mins Serves: 2
Ingredients:
• 1 tbsp olive oil
• 1 onion, finely chopped
• 100g bacon, chopped
• 400g tin of mixed beans, drained and rinsed
• 250ml passata
• salt and pepper Method:
1. Heat the oil in a large pan over a medium heat. 2. Add the onion and cook for 2 minutes.
3. Add the bacon and cook for 3 minutes.
4. Stir in the beans and passata and cook for 5 minutes, stirring occasionally, until everything is piping hot.
5. Divide the beans between warmed serving plates. Season to taste.
Coconut Basil Chicken:
Prep Time: 5 mins
Cook Time: 15 - 20 mins Serves: 2
Ingredients:
• 2 tbsp olive oil
• 4 shallots, finely sliced
• 2 leeks, trimmed and finely sliced
• 1 red chilli, deseeded and finely chopped (optional if cooking for kids)
• 2 skinless chicken breast fillets, cubed
• 1 tbsp fish sauce
• 1 tsp agave syrup
• a handful of basil leaves, torn
• 300ml coconut milk
• brown or basmati rice, to serve Method:
1. Heat the olive oil in a large pan over a medium heat.
2. Add the shallots, leeks and chilli and cook for about 10 minutes. 3. If the pan gets too dry, add a dash of water.
4. Add the chicken and cook for about 5 minutes, stirring often.
5. Add the fish sauce, agave syrup, basil and coconut milk to the chicken in the pan. Stir well and cook for 2–3 minutes.
6. Serve piping hot in warmed serving bowls along with some brown or bas- mati rice.
Red Lentil Dahl:
Prep Time: 10 mins Cook Time: 25 - 30 mins Serves: 2
Ingredients:
• 2 tbsp coconut oil
• ½ onion, finely diced
• 2 cloves garlic, crushed
• 1 thumb size piece of ginger , grated
• 1 medium red chilli, seeds removed and finely chopped
• 3 tsp cumin
• 1 tbsp medium curry powder
• 200g red lentils washed and drained
• Juice of 2 limes
• 1 tin chopped tomatoes
• 500ml boiling water
• Bunch of fresh coriander, roughly chopped Method:
1. In a large pot melt the coconut oil.
2. Add the onions and sweat off gently on a low heat for about 5 minutes. 3. Add the garlic, ginger, chilli, cumin and curry powder and cook for roughly
another 2 minutes.
4. Stir in your lentils, lime juice and chopped tomatoes.
5. Add the water and bring to a gentle simmer. Continue to simmer for anoth- er 15- 20 minutes, adding more water if necessary.
6. Serve topped with heaps of fresh coriander and a good dollop of natural yo- ghurt!
Nut Roast
Prep Time: 10 mins Cook Time: 45 mins Ingredients:
• 100g almonds, flaked
• 100g cashews
• 50g pine nuts
• 75g cheddar, grated
• 70g dried apricots
• 2 eggs, lightly beaten
• 1 tbsp olive oil
• 3 leeks, trimmed and finely sliced
• 1 medium potato, peeled and grated
• 1 tbsp chopped rosemary
• 1 onion, finely chopped
• a small bunch of fresh herbs, chopped Method:
1. Pre-heat the oven to 180. You will need a 900g (2 lb) baking tin, I like to use silicon ones.
2. Blitz the nuts in a food processor until they look like roughly chopped bread- crumbs. Tip the nuts into a large mixing bowl, add the cheese, apricots and eggs and stir to combine.
3. Heat the oil in a large frying pan over a medium heat.
4. Add the leeks, onion, potato and herbs and cook for about ten minutes, stir frequently.
5. Tip the cooked vegetables into the bowl with the nut mixture.
6. Stir well to combine and scrape the mixture into the loaf pan. Bake for about 30 minutes until the loaf is firm when gently pressed.
7. Remove the nut roast from the oven and leave to cool in the loaf pan for 10 minute.
8. Carefully remove the nut roast from the pan, slice and serve. This goes great with stir fried veggies!
Chewy Granola Bars:
Prep Time: 10 mins
Cook Time: 30 mins, plus cool time Serves: makes 12 bars
Ingredients:
• 120g jumbo porridge oats
• 50g desiccated coconut
• 50g pecan nuts, roughly chopped
• 1 tbsp chia seeds
• 3 tbsp water
• 3 tbsp honey
• 2 tbsp coconut oil
• ½ tsp vanilla extract
• 1 egg
• 2 medjool dates, chopped
• 30g dried mango, chopped
• Salt Method:
1. Line a 33cm x 23cm (13 inch x 9 inch) metal baking tin with parchment pa- per so that the paper overlaps the sides
2. Preheat the oven to 150°C/300°F/Gas 2.
3. Spread the oats, coconut and pecans on a baking tin and bake for about 10 minutes. Meanwhile, in a small bowl, mix the chia seeds and water to make a gel and set aside.
4. Melt the honey, coconut oil and vanilla extract in a large pan over a low heat.
5. Remove from the heat and leave to cool slightly. Stir the chia gel into the honey mixture, one tablespoon at a time. (Ensure that each spoonful dis- solves fully before adding the next.)
6. Add the egg and stir until smooth. Stir in the dates, mango and a pinch of salt and mix well.
7. Tip the toasted porridge mix into the pan and stir until combined. 8. Increase the oven to 180°C/350°F/Gas 4.
9. Scrape the granola mix into the prepared baking tin and spread out evenly, pressing down with the back of a spoon.
10. Bake for 25-30 minute until the top is golden brown and firm. Remove from the oven and leave to cool for 30 minutes.
11. To remove from the tin, take hold of the parchment paper and simply lift out the granola slab.
12. Cut the slab into bars and store them in an airtight container in the fridge.
