DAY ONE: BREAKFAST - Blueberry Pancake(01 of06)
Open Image ModalDelicious blueberry compote oozing out of sweet pancakes. Blueberries are a superfood, rich in powerful antioxidants.Makes 4 large pancakes – serving suggestion 1 pancake per personIngredients50g (2oz) cornflour50g (2oz) quinoa lour35g (around 11/2oz) xylitol210ml (7fl.oz) skimmed milk,soya milk or nut milk2 ½ tbsp. water1 medium egg4 tsp coconut oil for frying (1 tsp per pancake)For the filling4 tbsp blueberries2 tsp xylitol1 tbsp water1 tsp lemon juiceHow to prepare1. Make the pancakes by blending all the pancake ingredients except the coconut oil in a blender until smooth.2. Melt one teaspoon of the coconut oil in a frying pan and tip to coat the whole pan surface. Spoon in half a ladleful of the batter (a quarter of the total batter) and tip the pan to spread it evenly in a circle around the base.3. Cook for 30 to 45 seconds, then turn with a spatula (or the more adventurous can attempt to flip) and cook the other side for a similar length of time, until pale golden.4.Remove from the pan and keep warm(place on a plate and cover with a clean, dry tea towel) until it is ready to be served. You will have to add another teaspoon of oil to the pan between pancakes to make sure they do not stick.5. To make the blueberry filling, place the blueberries in a pan with the xylitol, water and lemon juice and heat gently until the berries start to burst and release their juice, producing a berry compote. Spoon a bit into the middle of each pancake and fold up. (credit:Ian Greig Garlick)
DAY ONE: LUNCH - Omelette(02 of06)
Open Image ModalThis dish ticks a lot of boxes, with the oily fish providing omega-3, the egg providing a hefty dose of B vitamins and the asparagus adding fibre and vitamins. You can take this recipe and vary according to taste or what you have in the fridge. – try wilted spinach and sun-dried tomatoes.Serves 1Ingredients3 free-range or organic eggsPinch of salt50g (2oz) fine asparagus spears, trimmedKnob of butter or coconut oil1 heaped tbsp. of smoked salmonFreshly ground black pepperWedge of lemon, to serveHow to prepare1. Beat the eggs and alst together in a bowl.2. Put the asparagus on to steam for about 5 minutes or until al dente – take care to take it off the heat as soon as it is cooked. While this is cooking, make the omelette.3. Heat a small frying pan over a medium heat, add the butter or oil and move it about the pan to coat the base and sides, then pour in the eggs. As the omelette starts to set, repeatedly run the back of the fork across the base of the pan to lift up some of the mixture and let the uncooked egg spill underneath and cook.4. When the base has coloured and set, put the asparagus over half the omelette and top with the smoked salmon. Sprinkle with black pepper, then carefully fold in half and leave for 30 seconds or so to cook the middle before easing it out of the pan and onto a plate. Serve immediately, with a wedge of lemon. (credit:Ian Greig Garlick)
DAY ONE: DINNER - Garlic Chilli Prawns(03 of06)
Open Image ModalThe strong citrus , chilli and garlic flavours make this an aromatic treat. The prawns take 3 minutes to cook, so make sure you have the pak choi ready to go as soon as they come off the heat. Serve with brown basmati riceServes 210GLs (250 calories per serving + 85 calories for 75g quinoa or 150 calories for 45g brown rice)Ingredients3 garlic cloves, crushedjuice of 2 limes1 green chilli, deseeded1 tsp chilli-infused oil or a large pinch dried chilli flakes3 tbsp virgin rapeseed oil300g large, raw prawns, preparedsea salt75g cooked quinoa or 45g cooked brown rice, to serveFor the pak choi:1 tbsp virgin rapeseed oil250g (9oz) pak choi, stems separated, and both stems and leavesroughly chopped1 tbsp oyster sauceHow to Prepare1. Put the garlic in a blender and add the lime, chillies, chilli oil or flakes, a good pinch of salt and the oil. Blend into a purée.2. Put the prawns into a bowl and add the purée. Leave to marinate for 20 minutes at room temperature.3. Heat a griddle or frying pan over a medium-high heat. Cook the prawns for 1½ minutes on each side.4. Meanwhile, to make the pak choi, heat the oil in a hot wok or frying pan and add the pak choi stems. Stir-fry or steam-fry (by adding a dash of water and then covering) for 1 minute, then add the leaves and cook for 3 minutes.5. Remove from the heat and stir in the oyster sauce. Serve with the prawns, quinoa or rice. (credit:Ian Greig Garlick)
DAY TWO: BREAKFAST: Breakfast Shake(04 of06)
Open Image ModalSmoothies are both delicious and refreshing - not to mention packed with useful nutrients and antioxidants.Serves 1IngredientsA serving of Get Up and Go300ml of skimmed, soya or oat milkA handful of berries.How to Prepare1. Pour all the ingredients into a blender and blend until smooth2. Pour into a tall glasses and serve (credit:Ian Greig Garlick)
DAY TWO: LUNCH - Quinoa Salad(05 of06)
Open Image ModalQuinoa is a healthier choice than bulghur wheat or couscous as it is gluten-free and very high in protein, as well as minerals like calcium and zinc. I have included pumpkin seeds to further increase the mineral content. Serve with green leaves or on its own.Serves 4Ingredients300g (10 1/2 oz) quinoa, well rinsed1 good handful coriander leaves, finely chopped2 good handfuls flat-leaf parsley leaves, finely chopped8 spring onions, fine sliced1 garlic clove, crushed4 tbsp pumpkin seedsHalf a cucumber, finely diced200g (7oz) cherry tomatoes, thinly sliced or dicedJuice of upto 4 limes, or to tasteGood drizzle (about 4 tbsp) cold pressed, virgin rapeseed or olive oilA little rock saltFreshly ground black pepper2 ripe avocadosVinaigrette salad dressing (optional)How to prepare1. Put the quinoa in a large pan, cover with double the amount of water and bring to the boil. Cover and simmer for about 12-13 minutes or until the water is absorbed and the grains are soft and fluffy.2. Stir the fresh herbs through the quinoa along with the remaining ingredients. Add the avocado just before serving. Taste to check the seasoning. Add the vinaigrette, if using, just before serving (credit:Ian Greig Garlick)
DAY TWO: DINNER - Chick Pea Curry(06 of06)
Open Image ModalA strong curry that is flavoursome and filling.Serves 410GLs (216 calories per serving + 85 calories for 75g quinoa)Ingredients1 tbsp olive oil or coconut oil2 red onions, sliced1 mild red chilli, deseeded and finely chopped1 tbsp mild or medium curry powder, or Madras spice blend150ml hot vegetable stock500ml coconut milk¼ head of cauliflower, chopped into small chunks2 × 410g cans chickpeas, drained and rinsed1 tsp sea salt200g baby leaf spinach, chopped75g cooked quinoa, or a salad of diced cucumber, tomatoes andred onion, to serveFor the pak choi:1 tbsp virgin rapeseed oil250g (9oz) pak choi, stems separated, and both stems and leavesroughly chopped1 tbsp oyster sauceHow to prepare:1. Heat 2 tsp of the oil in a large pan and add the onions. Cook over a low heat for 3–4 minutes until softened. Add the chilli and curry powder and cook for a further 1 minute.2. Stir in the stock, coconut milk, cauliflower and chickpeas, then simmer for 15 minutes to reduce the sauce and allow the flavours to combine. Season with salt. Add the spinach, stir and cook gently for 2 minutes or until warmed through.3. Serve with quinoa (credit:Ian Greig Garlick)