NEWGEN 5-2 DIET HEALTHY EATING RECIPES

NEWGEN 5-2 DIET HEALTHY EATING RECIPES
NewGen 5-2 Diet
                  Healthy Eating
                     Recipes




S Salmon © 2014 www.lifedesigns.org
NEWGEN 5-2 DIET HEALTHY EATING RECIPES
Breakfasts

Don’t skip this, it is one of the most important meals of the day.
Not eating anything, thinking that this may help to lose weight is counter-productive. Blood sugar is low
on wakening, and as it gets lower through the morning you will turn to bad choices, stimulants or end
up eating the wrong things as the imperative to get blood sugar levels up over rides common sense.
Better to avoid this scenario altogether and make breakfast a part of your morning routine.
Eating a high GI breakfast (which would include most of the breakfast cereals available, toast, croissants
etc) has been proven to lead to a greater food intake later in the day. A low GI breakfast will satisfy you
for longer and have you eating less.

Eggs in any form:
Scrambled eggs and smoked salmon
Lean bacon (2 rashers) and 2 poached eggs.
2 small boiled eggs
Pesto scrambled eggs and bacon
Slice of Ham and eggs
Omelette
Ginger Eggs
Bacon and Egg Salad
Farmers Wife Omelette

Kippers – a fabulous fat-burning breakfast.

Shakes – ideally make with a nut milk such as almond. Mix in your selection of fruit, berries etc and
blitz. Add in NewGen Superfoods Plus. Sit back and enjoy!

A simple breakfast is fruit or berries, nuts and seeds and yoghurt mixed together (you can add your
NewGen to this!)

Another simple breakfast is porridge.



Try some of these other recipes as well. Make an effort to get well away from the high calorie breakfast
foods lining the supermarket shelves.




    S Salmon © 2014 www.lifedesigns.org
Apple & Pear Compote
A tasty dessert, or great on porridge in the mornings!


4 pears, peeled, cored and cut into chunks
4 eating apples, or 2 cooking apples, peeled, cored and cut into chunks
2 – 3 tbsp maple syrup
2 tbsp lemon juice
¾ tsp ground cinnamon
½ tsp ground nutmeg
¼ tsp ground allspice
Handful sultanas

1.   Put all the ingredients into a saucepan and bring up to a simmer.
2.   Simmer for 25 mins, stirring frequently, until the apples and pears are soft.
3.   Remove from heat, and coarsely mass the compote.
4.   Serve warm.

Will keep in the fridge for several days.




Fruit Compote
Use a selection of apples, plums, apricots, berries or pears.
¼ tsp ground ginger or ½ tsp ground cinnamon
1 tsp xylitol
2 tsp lemon juice

1. Place all ingredients in a saucepan.
2. Cover and gently stew on a low heat until the fruit begins to soften and starts to disintegrate, stirring from
time to time.



Plum Yoghurt Crunch
2 plums, de-stoned and chopped
200 g/ 7 oz bio yoghurt or soya yoghurt
1 tbsp linseeds
½ tbsp hazelnuts
½ tbsp macadamia nuts
½ tbsp pumpkin seeds
1 tbsp flaked almonds
1 ½ tsp xylitol


1.   Place chopped plums in serving dish.
2.   Spoon yoghurt on top.
3.   Grind the linseeds in a blender then add the hazelnuts, macadamia nuts and pumpkins seeds, and grind again.
4.   Stir in the flaked almonds and xylitol to the ground nuts.
5.   Sprinkle this mixture on top of the yoghurt and serve.


      S Salmon © 2014 www.lifedesigns.org
Baked Breakfast Fruits
125 g/4 ½ oz small stoned prunes                          2 tbsp clear honey
125 g/ 4 ½ oz dried apricots or figs                      Finely grated zest of 1 orange and
125 f/ 4 ½ oz dried apple rings                           Juice of 2 oranges
75 g/ 3 oz raisins                                        Finely grated zest of 1 lemon
3 bananas, thickly sliced                                 125 ml/ 4 fl oz water
4 cardamom pods, split


1 Place the prunes, apricots and apple rings in a bowl. Cover with boiling water, cover and leave to soak
overnight.
2. Next day preheat oven to 18o c/ 350 F/ Gas 4.
3. Drain fruits and place in large baking dish.
4. Add raisins, banana slices and cardamom pods.
5. Combine honey, zest and water and pour over fruits. Mix well.
6. Bake for 35 minutes, then stir in orange juice.
7. Serve warm with natural yoghurt.



Fruit Salad with Yoghurt & Seeds
1 kiwi fruit, peeled and sliced            ½ tbsp linseeds
4 tbsp blueberries                         ½ tbsp sunflower seeds
4 handfuls raspberries                     ½ tbsp sesame seeds
4 handfuls strawberries                    ½ tbsp pumpkin seeds
1 peach, diced                             Bio yoghurt

1. Place all the fruit in a bowl together.
2. Grind the seeds together in a blender.
3. Sprinkle the seeds on top of the fruit and serve with yoghurt.



Pumpkin Pancakes
4 eggs
½ cup canned pumpkin (or fresh pumpkin puree in season!)
1 tsp vanilla essence
2 tbsps maple syrup
2 pinches nutmeg
1 pinch ground cloves, allspice and ground ginger
1 tsp ground cinnamon
¼ tsp baking soda
2 tbsp butter or coconut oil

1. Whisk the eggs together with the pumpkin, vanilla essence and maple syrup
2. Sift the spices and baking soda into the mix.
3. Melt the butter or coconut oil, and then mix into batter, stirring well.
4. Grease a pancake pan with butter, ghee or coconut oil and spoon some batter into the pan. Make to the
desired size. Serve with butter, sprinkled cinnamon and sliced banana or fruits.



     S Salmon © 2014 www.lifedesigns.org
Courgette Pancakes
3 eggs
1 tbsp coconut flour
Seasoning
2 cups shredded courgette

1.        Whisk eggs together with the coconut flour and seasoning.
2.        Mix in the shredded courgette.
3.        Add a little coconut oil, butter or ghee to a pancake pan and heat
4.        Spoon in some of the mixture to make ‘cakes’ approximately 4 – 6” (10 – 15 cm) in diameter.
5.        Cook until the mixture holds together. Flip to brown other side.

Serve warm.




Ginger Eggs
½ cup green beans                           1 tbsp chopped chives
1 tbsp grated ginger                        ¼ tsp coriander
1 small clove garlic, crushed               Seasoning to taste
3 eggs

1.   Heat some oil in a frying pan.
2.   Add the green beans and sauté for a couple of minutes.
3.   Add the ginger and garlic and cook for a further couple of minutes.
4.   Crack the eggs into a bowl and whisk together.
5.   Mix contents of frying pan into eggs and mix well, then return to frying pan and cook until the eggs are set.

Serve




Bacon & Egg Salad
Recipe for baconnaise is in a separate section

12 eggs
¼ cup baconnaise
12 slices bacon, chopped
2 tbsp fresh chives, chopped
Seasoning

1.   Boil the eggs for 10 minutes
2.   Remove from pan, cool in cold water.
3.   Shell the eggs, place in a bowl and mash.
4.   Mix in the baconnaise, bacon, chives and season to taste.

Serve




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Squash and Pepper Hash

1 small squash (about 4 cups cubed)
2 large onions, chopped
2 peppers, chopped
Seasoning


1.   Prepare the squash by peeling, removing the seeds and cubing.
2.   Heat some oil in a frying pan.
3.   Add squash, onion and peppers and sauté for 15 – 20 minutes over a low heat.
4.   Season with salt and pepper.

Serve



Sausage Stir-Fry Breakfast
Buy the best quality sausages that you can afford. Ensure there is a high percentage of pork.

1 onion, diced
Sausages, sliced
4 cups of spinach

1.   Heat some oil in a frying pan.
2.   Add onion and sauté until soft.
3.   Add the sliced sausage, and cook until browned.
4.   Add the greens and cover the pan until the greens are wilted.

Serve
Top with eggs if desired.

Nutty Grain-Free Porridge

2 tbsp almond butter
¼ cup shredded coconut
6 tbsp warm water or coconut milk
¼ tsp vanilla essence
½ tsp cinnamon
1 tsp honey or maple syrup


1. Combine all ingredients in a bowl
2. Put into a saucepan, and on a low heat bring up to temperature

Serve




      S Salmon © 2014 www.lifedesigns.org
Pumpkin Tahini Grain-Free Porridge
1 tbsp tahini (raw or roasted)
½ cup canned pumpkin
¼ cup warm water
¼ tsp vanilla essence
¼ tsp cinnamon
1 tbsp shredded coconut
1 tbsp raisins
1 tsp raw honey or maple


1. Combine all ingredients in a bowl
2. Put into a saucepan, and on a low heat bring up to temperature

Serve



Pesto Scrambled Eggs
1 tbsp butter or coconut oil
4 eggs
1 – 2 tbsp pesto sauce


1.   Heat some oil in a pan.
2.   Crack the eggs directly into the pan, and scramble them slowly without over-combining the yolks and whites.
3.   About one minute into cooking add in pesto, and mix in gently whilst continuing to scramble.
4.   Once eggs are no longer runny they are done.


Serve. Can be served with bacon if desired.


Crunchy Granola
Make your own! If you are wheat intolerant leave out the wheatgerm and add extra oats and seeds ie. pumpkin, linseeds, or use the other
brans suggested. Also, use either honey or maple syrup, whichever you prefer. Vary nuts according to what you like.


½ - 1 cup dessicated coconut (to taste)
4 cups rolled oats
1 cup sunflower seeds
1 cup wheatgerm/ricebran/oatbran
¼ - ½ cup sesame and/or pumpkin seeds
1 cup chopped walnuts, almonds, macademias
1 cup honey/maple syrup
½ cup coconut oil
1 tbsp cinnamon
1 tsp allspice


1. Mix together the dry ingredients in a bowl.
2. Bring the honey/maple syrup, coconut oil and spices to the boil.


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3.   Pour over the dry ingredients and mix thoroughly.
4.   Spread the mixture over greased baking sheets.
5.   Bake for 30 minutes at 170°C/325°F/Gas 3. WATCH CLOSELY at the end to ensure it doesn’t burn.
6.   Allow to cool and then break into bite-sized chunks.
7.   Store in an airtight container.


You can add sultanas, chopped apricots or any dried fruit, extra seeds or nuts to taste when you serve.



Basic Muesli
If you want to leave out the wheat germ, up the quantities of other grains.
If you wish you can add in other fruits such as dried apple, mango, papaya, dates, cherries etc. Experiment with what suits you.


200 g/ 7 oz jumbo porridge oats
25 g/ 1 oz flaked bran or wheat germ
75 g/3 oz barley or rye flakes
50 g/ 2oz hazelnuts, lightly crushed
50 g/ 2 oz flaked almonds
50 g/ 2 0z sultanas
50 g/ 2 oz dried, ready to eat apricots, chopped
50 g/ 2 oz dried, ready to eat figs, chopped


1. Preheat oven to 160 C/ 325 F/ Gas 3
2. Place the grains, hazelnuts and almonds on a large baking tray and toast in the oven for 10 minutes, giving the
tray a shake about half way through. Cool.
3. Mix the toasted ingredients with the sultanas, apricots and figs.
4. Serve with milk or yoghurt.



Apple-Egg Muffins
3 large green apples, finely chopped
3 tbsp warm water
2 tsp cinnamon
1 ½ tbsp. butter or coconut oil
9 eggs
3 tbsp coconut milk
1 ½ tbsp. coconut flour
¼ tsp baking soda
Pinch sea salt


1. Preheat oven to 350°F, 180°C, Gas No 4.
2. In a pan sauté the apple, water and 1 ½ tsp cinnamon until the apples resemble chunky apple sauce. Allow to
cool.
3. In a mixing bowl, whisk the eggs, coconut milk, coconut flour, remaining cinnamon, baking soda and salt until
combined.
4. Add in the cooled apple, reserving back ¼ cup.
5. Spoon mixture into lined muffin tins.
6. Spoon about a teaspoon of reserved apple mixture on top of each muffin.
7. Bake for 40 minutes until done.

      S Salmon © 2014 www.lifedesigns.org
Light Lunches
The assumption is made that the main meal of the day is dinner. Lunch is therefore a smaller, lighter
meal. If you wish to eat your main meal at lunchtime, swop round lunch and dinner menus. Don’t
forget you can also have salads for a light lunch.


Baked Butternut Squash with Seeds
1 large butternut squash                         2 carrots, grated
3 tbsp olive oil                                 2 tomatoes, skinned and chopped
125 g/ 4 oz quinoa                               1 tsp dried thyme
300 ml/ ½ pint vegetable stock                   3 tbsp sunflower seeds, lightly toasted
1 onion, finely chopped                          3 tbsp pumpkin seeds, lightly toasted
1 red pepper, diced
1 courgette, diced


1. Cut the butternut squash in half and place on a baking sheet, cut side up. Brush with a little olive oil and bake
in the oven 200° C/400° F/Gas 6 for 35 minutes until the flesh is tender.
2. Cook the quinoa in the vegetable stock until it has been absorbed and the grains are tender.
3. When the squash is cooked remove the seeds and scoop out most of the flesh.
4. Heat the remaining oil in a frying pan and sauté the onion, pepper, courgette and carrots for about 10 minutes.
5. Add the tomatoes, cooked rice or quinoa, thyme, pumpkin and sunflower seeds, and butternut squash flesh
and mix well.
6. Spoon the mixture into the butternut squash shells and return to the oven for a further 15 minutes. Serve with
steamed vegetables or a mixed salad.




Lettuce and Steak Tacos
1 – ½ lb skirt steak
Juice and zest of 1 lime
1 clove garlic, crushed
½ tsp chilli powder
Seasoning
1 dozen cherry tomatoes, quartered
1 avocado, thinly sliced
¼ cup chopped fresh coriander
1 head of crunchy lettuce

1.   Whisk together lime, garlic, chilli and seasoning.
2.   Place the steak in the bowl, and leave to marinade for 10 – 15 minutes.
3.   Grill the steak for approximately 3 – 4 minutes per side. Cool.
4.   When cool, cut against the grain into bite-sized strips.
5.   Place some steak, tomato, avocado, and coriander into a lettuce leaf wrap and enjoy.


      S Salmon © 2014 www.lifedesigns.org
Ratatouille
I love ratatouille as it is so versatile – have as a side dish, a light lunch with a baked potato, or on its own.

1 large red onion, chopped                          Sea salt and black pepper
1 small aubergine                                   2 large garlic cloves, crushed
1 red pepper, cut into chunks                       400 g can chopped tomatoes
1 yellow pepper, cut into chunks                    225g cherry tomatoes
1 large courgette, cut into chunks                  Small handful basil leaves, roughly torn
4 tbsp olive oil
Sprinkle of thyme


1.   Chop all the vegetables into bite-sized pieces.
2.   Heat oil in a large pan and soften onion, with thyme springs and a little seasoning.
3.   Add aubergine, peppers, garlic. Sauté for a minute.
4.   Add courgette and sauté for a few minutes more.
5.   Tip in canned tomatoes, and a splash of water.
6.   Add cherry tomatoes and basil and cook for 8 – 10 minutes until vegetables tender.
7.   Season to taste and sprinkle with basil leaves before serving.



Nori Salmon Handroll
1 toasted nori sheet
¼ avocado, mashed
2 oz smoked salmon
2 slices cucumber
1 spring onion, finely chopped
½ lemon

1. Place the sheet of nori on a cutting board.
2. Layer the other ingredients on the nori, finishing with a squeeze of lemon juice.
3. Wrap the nori around ingredients, forming a pocket and enjoy.




Barbecue Chicken Lettuce Wraps

4 skinless, boneless chicken thighs, sliced into strips              2 tbsp coconut oil
2 tsp barbecue seasoning                                             1 avocado sliced
1 tsp garlic powder                                                  ½ cup cherry tomatoes, halved
Salt and pepper to taste                                             1 spring onion, sliced
2 tbsp coconut oil
Head of crunchy lettuce

1. Mix chicken, barbecue seasoning, garlic powder, salt and pepper together in a bowl so chicken is coated.
2. Heat coconut oil in a frying pan and sauté the chicken for around 5 – 10 minutes until cooked.
3. Serve with avocado, tomatoes and onion wrapped in a leaf of lettuce.




      S Salmon © 2014 www.lifedesigns.org
Nori Wraps
You can mix and match these ingredients to make different wraps and rolls to suit your taste.

Nori Sheets                             Tahini & nut spread
Avocado, sliced                         Chopped tomatoes
Lentil sprouts                          Cashews
Mung bean sprouts                       Walnuts
Sliced carrots                          Hard boiled eggs, sliced
Sliced red cabbage                      Braggs liquid aminos, to season
Dulse flakes                            Almond cheese


1.   Gather together a variety of fillings from above list.
2.   Dip your hand in some olive oil and spread this over the nori sheet to make it flexible.
3.   Put whatever you want as a filling at one end of the wrap, and roll it all up. Cut into pieces if wanted.
4.   If you like your nori wrap softer, drizzle with olive oil and leave for 5 – 10 minutes.




Spinach Frittata
450 g/ 1 lb spinach                                            2 tomatoes, seeded and diced
2 tsp water                                                    2 tbsp olive oil
4 eggs, beaten                                                 2 tbsp butter
2 tbsp single cream                                            25 g/ 1 oz pecan nuts, halved
2 garlic cloves, crushed                                       Dash Braggs Aminos seasoning
50 g. 1 ¾ oz canned sweetcorn, drained                         Pinch paprika
1 celery stick, chopped
1 red chilli, chopped


1. Cook the spinach in 2 tsp water in a covered pan for 5 minutes. Drain and dry thoroughly.
2. Beat the eggs in a bowl and stir in the spinach, single cream, garlic, sweetcorn, celery, chilli and tomatoes. Mix
well.
3. Heat the oil and butter in an omlette pan and spoon in the egg mixture. Sprinkle on the pecan halves, Braggs
aminos and paprika.
4. Cook without stirring on a medium heat for 5 – 7 minutes or until the underside of the frittata is browned.
5. Put a large plate over the pan and invert to turn out the frittata. Slide it back into the frying pan and cook the
other side for 2 – 3 minutes.
6. Serve.




      S Salmon © 2014 www.lifedesigns.org
Dinner
The assumption is made that the main meal of the day is dinner. Lunch is therefore a smaller, lighter
meal. If you wish to eat your main meal at lunchtime, swop round lunch and dinner menus.

Baked Stuffed Aubergine
2 large aubergines, or 4 small                                    1 tbsp tomato puree
4 tbsp olive oil                                                  1 tsp ground cinnamon
2 large onions, chopped                                           ½ tsp turmeric
1 vegetable stock cube                                            25 g/ 1 oz raisins
2 garlic cloves, crushed                                          1 tbsp lemon juice
2 tsp mixed herbs                                                 25 g/ 1 oz pine nuts
450 g/ 1 lb ripe tomatoes, skinned and chopped (or 1 tin)         3 tbsp chopped parsley
1 courgette, chopped                                              Seasoning
1 yellow pepper, chopped


1. Cut the aubergines in half lengthways. Score the flesh with a sharp knife, sprinkle with salt and set aside for ½
hr to draw out the bitter juices. Then rinse thoroughly and dry.
2. Use a small knife to scoop out the flesh taking care not to damage the skin. Chop the flesh.
3. Heat half the oil in a frying pan and fry the onions and garlic for 5 minutes
4. Add the remaining oil and stir in the chopped aubergine and fry for 5 minutes, stirring constantly.
5. Crumble in the stock cube and add the tomatoes, tomato puree, cinnamon, raisins, herbs, courgette, pepper,
turmeric, lemon juice and pine nuts. Season.
6. Simmer gently for 5 minutes, then stir in the parsley.
7. Place the aubergine shells close together in an ovenproof dish and spoon the stuffing mix into them.
8. Cover with foil and bake 180/350/gas 4 for 1 – 1 ¼ hrs until the aubergine shells are cooked and the flesh looks
translucent.


Beef Stir Fry
12 oz/375 g rump, sirloin or fillet steak                1 clove garlic, crushed
1 ½ tsp arrowroot                                        1 red pepper, thinly sliced
¼ tsp Chinese 5-spice                                    1 bunch salad onions, sliced diagonally
3 tbsp soy sauce                                         4 – 5 tbsp sherry
6 oz/ 175 g broccoli, split into florets                 2 tbsp water
1 tbsp chopped fresh ginger


1. Place steak in a bowl with arrowroot, 5-spice and soy sauce and marinade for at least 20 minutes.
2. Heat some oil in a wok or large frying pan and add the marinated meat, ginger, and garlic and stir fry for 2 – 3
minutes.
3. Add pepper, broccoli, and salad onions and stir fry for another 2 minutes.
4. Add the sherry and water, cover with a lid and steam for 1 – 2 minutes.
5. Serve with quinoa.


     S Salmon © 2014 www.lifedesigns.org
Borlotti Bean Bolognese


14 oz can borlotti beans, drained and rinsed
1 onion, chopped
2 cloves garlic, crushed
4 oz/ 115 g button mushrooms, sliced
1 tsp mixed herbs
1 tsp vegetable bouillon powder
1 tbsp tomato puree
5 oz/ 142 g canned tomatoes
Seasoning


1.   Sauté onion and garlic in a little olive oil with the herbs for 2 minutes.
2.   Add the mushrooms and cook until soft.
3.   Add the bouillon powder, tomato puree, tomatoes and beans.
4.   Season and then simmer for a few minutes.
5.   Serve with a vegetable pasta or egg noodles.




Boston Bean Bake
Canned beans save cooking. Serve with crusty bread. if you want to make this vegetarian leave out the bacon and
use mushrooms instead.

1 tbsp sunflower oil
1 large onion, chopped
4 rashers rindless back bacon, cut into into 1 cm/ ½ “ pieces
397 g can of chopped tomatoes
2 tbsp tomato puree
1 stock cube, vegetable or beef
300ml/ ½ pint boiling water
2 tbsp dark brown sugar
2 tsp English mustard
Pinch of dried chilli flakes
425 g can of red kidney beans, drained
425 g can/soaked haricot beans
1 tbsp chopped parsley


1.   Heat the oil in a large flameproof casserole and fry onion and bacon for 4 – 5 minutes
2.   Stir in the tomatoes and tomato puree.
3.   Crumble the stock cube into boiling water and stir into the pan with the sugar, mustard and chilli flakes.
4.   Add the beans to the pot. Cover and simmer gently for 45 minutes.
5.   Stir in the parsley and serve.




      S Salmon © 2014 www.lifedesigns.org
Butterbean and Tomato Casserole
A simple one-pot meal. Vary the vegetable if you prefer eg. Onions, mushrooms etc.

1 tbsp water
2 leeks, sliced
1 tin (400g/14oz) chopped tomatoes
1 carrot, chopped
1 courgette, chopped
3 baby corn cobs
2 x 400 g (14oz) cans butter beans, drained
150 ml/ ¼ pint vegetable stock


1.   Sauté the leeks in the water for about 5 minutes until they are almost soft.
2.   Add the remaining ingredients, stir and bring to the boil.
3.   Simmer for a further 10 – 15 minutes or until the casserole has thickened.
4.   Serve with new potatoes.




Pesto Crusted Salmon
Quick, easy and delicious, this is so simple, but everyone will love it! Don’t be tempted to cook the salmon on a
higher heat as you will destroy the delicate omega oils which are so beneficial.

1 bottle read- made pesto
2 salmon fillets


1.   Pre-heat oven to 140° C/ 275° F/ Gas 1
2.   Place the salmon fillets on a greased baking tray and spread a thick layer of pesto sauce on top.
3.   Place in oven and bake for 20 – 25 minutes, until the flesh flakes easily when pressed.
4.   Serve with salad, or steamed vegetables.



Chicken Chermoula
Serves 2

1 ½ tbsp. lemon juice                       ½ tsp cayenne pepper
2 cloves garlic, crushed                    ½ tsp ground cumin
1 tbsp fresh parsley, chopped               ½ tsp paprika
½ tsp fresh coriander, chopped              Seasoning1/2 tbsp olive oil
½ tsp ground coriander                      2 chicken breast, skinless


1.   Mix all ingredients, except for chicken, together in a bowl to make the marinade.
2.   Cut several slashes in each chicken breast and rub in the marinade into the meat.
3.   Cover and place in fridge for 2 hours to marinade.
4.   Grill chicken for 10 – 15 minutes on a medium heat.
5.   Slice grilled chicken and place on top of Quinoa Tabbouleh (see recipe) and serve.



      S Salmon © 2014 www.lifedesigns.org
Grilled Sea Bass & Swiss Chard
Serves 2

14 ox/ 400 g Swiss chard, or spinach
2 fillets of sea bass
2 tsp extra-virgin olive oil
Seasoning
2 – 3 spring onions, sliced
1 tbsp toasted pine nuts
Pinch grated nutmeg



1. Steam the Swiss Chard or spinach in its own juices until it is just cooked al dente. Drain.
2. Place sea bass on a grill pan, brush with olive oil and season.
3. Place under a hot grill and cook for a couple of minutes, before turning and cooking for a further 3 – 4 minutes,
or until the fish is cooked through.
4. Place the remaining oil in a saucepan and toss the spring onions in it for a minute or so.
5. Roughly chop the Swiss chard or spinach and add to pan with pine nuts and nutmeg. Toss together.
6. Place Swiss chard mixture equally on two plates. Place grilled sea bass on top and serve.




Moroccan Lamb Stew
450 g/ 1 lb leg of lamb, cubed
1½ tsp ground black pepper
1 large onion, diced
4 garlic cloves, crushed
4 tomatoes, skinned and diced
1 tbsp harissa paste
425ml/ ¾ pt water
400 g/ 14 oz tin chickpeas
350 g/ 12 oz trimmed and peeled pumpkin, cubed
1 pickled lemon, finely diced
2 tbsp chopped mint
1 tbsp chopped coriander



1.   Sprinkle the lamb cubes in black pepper.
2.   Heat some oil in a large saucepan, add lamb and fry until browned.
3.   Add onion, and garlic and cook until onion softens.
4.   Add the tomatoes, harissa and water.
5.   Simmer for 1 ¼ – 1 ½ hrs until lamb is tender. Top up with water if required.
6.   Add chickpeas and pumpkin, and cook for a further 15 minutes or until pumpkin is done.
7.   Add the lemon, mint and coriander.
8.   Serve




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North African Chicken with Saffron and Apricots
2 onions, chopped                                           Juice and grated zest of 1 orange
2 cloves garlic                                             4 chicken breasts
1 tsp ground cinnamon                                       3 tbsp flaked almonds, toasted
2 large pinches saffron or turmeric                         3 tbsp raisins
1 x400 gm tin chopped tomatoes                              Parsley sprigs to garnish - optional
450 ml/15 fl oz double strength chicken stock
175 gm/6oz dried apricots


1. Heat some oil in a frying pan and fry onion until soft. Add garlic and cook for a further 2 mins.
2. Stir in the spices, then add the tomatoes, stock, apricots, orange juice and zest. Bring to a gentle simmer and
add in the chicken breasts. Cook for 40 minutes until tender.
3. Remove the chicken and 4 apricots from the sauce and place in warmed serving dish. Whizz the sauce in a
blender until smooth and pour over chicken.
4. Warm through toasted almonds and raisins and sprinkle on top with parsley.
5. Serve with quinoa and a Moroccan orange salad.



Pork Escalopes with Garlic Mushrooms
For 4
4 pork escalopes                                            2 tbsp fresh chopped parsley
12 oz/ 350 gm button mushrooms, halved                      2 oz butter
2 cloves garlic, crushed                                    Seasoning


1.   Heat oven to 190 C/ 375 F? Gas 5)
2.   Place each pork escalope into a square of foil.
3.   Mix the remainder of ingredients together in a bowl.
4.   Top each escalope with ¼ of the mixture.
5.   Wrap the top of the foil to form loose parcels.
6.   Place on a baking tray and cook for 55 mins.


Quinoa Pilaf, Chickpeas and Dried Fruits
1 medium onion, chopped                          250 ml/ 9 fl oz vegetable stock
2 small sticks celery, chopped                   25 g/1 oz sunflower seeds
2 small leeks, chopped                           25 g/ 1 oz raisins
Small can chickpeas,                             25 g/ 1oz pine nuts
1 stick cinnamon                                 6 prunes
4 cardamom pods                                  Grated zest 1 lemon
100 g/ 3 ½ oz quinoa                             Freshly chopped parsley to garnish


1. Place a little olive oil in frying pan and add onion, celery and leeks. Cook gently for approx. 3 minutes.
2. Add the chickpeas, cinnamon, cardamom, quinoa and stock. Bring to boil, cover pan and simmer for 10 mins.
3. Add sunflower seeds, pine nuts, raisins, prunes and lemon zest and cook for a further 10 mins until all the
        liquid has been absorbed.
4. Place in warmed serving dish, toss gently and garnish with parsley.



      S Salmon © 2014 www.lifedesigns.org
Roasted Cod with Lemon & Garlic
½ tsp olive oil
½ tsp chopped fresh parsley
2 garlic cloves, crushed
Seasoning
2 cod fillets (can use haddock or plaice if preferred)
1 lemon, thinly sliced

1. Preheat oven to 180 C/ 350 F/ Gas 4
2. Mix together oil, parsley, garlic and seasoning and rub over fish.
3. Set aside to marinade for 10 minutes.
4. Place the fish on a baking tray and arrange the lemon slices on top.
5. Cook for 15 – 20 minutes or until the flesh flakes easily.
6. Serve with Tomato & Red Onion Salad.




Sausage & Pepper Casserole
3 peppers, de-seeded and sliced (mixed colours)
1 red onion, sliced
2 tbsp tomato puree
1 x 400 gm can of chopped tomatoes
4 – 6 sausages
Seasoning

1.   Preheat oven to 190 C/375F/Gas 5
2.   Place onion and peppers in casserole dish.
3.   Stir in tomato puree, can of tomatoes and seasoning. Place sausages on top.
4.   Cook for 45 mins, turn sausages.
5.   Continue cooking for another 45 mins until sausages are cooked.

.


Spicy Potato and Lemon Casserole
100 ml/ 3 ½ fl oz olive oil                       1 courgette, sliced
2 red onions, sliced                              450g/ 1 lb potatoes, thickly sliced
3 garlic cloves, crushed                          Juice and rind of 2 large lemons
2 tsp ground cumin                                300 ml/ ½ pint vegetable stock
2 tsp ground coriander                            2 tbsp chopped coriander
Pinch cayenne pepper                              Seasoning
1 carrot, thickly sliced
2 small turnips, cut into chunks


1.   Heat the olive oil in a flameproof casserole and sauté the red onion for 3 minutes.
2.   Add the garlic and cook for a further 30 seconds. Mix in the spices and cook for 1 minute.
3.   Add the carrot, turnips, courgette and potatoes. Stir to coat in oil.
4.   Add the lemon juice and rind, stock and seasoning to taste.
5.   Cover and cook on a medium heat for 20 – 30 minutes.
6.   Remove the lid, sprinkle on the coriander and stir well. Serve.

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Thai Baked Cod
Juice & grated zest 1 lime
½ “ piece of fresh ginger root, grated
1 stick lemon grass, finely sliced
2 cloves garlic, crushed
1 tsp tamari or soy sauce
1 mild red chilli, deseeded and finely chopped
2 cod fillets (or any other white fish)

1.   Mix together the lime juice, lime zest, ginger, lemon grass, crushed garlic, tamari and chilli.
2.   Place cod fillets in a baking dish.
3.   Pour over the lime mixture, turning the fish so it is well coated.
4.   If time, leave to marinade for a couple of hours.
5.   Heat oven to 180 C/ 350 F/ Gas 4 and bake for around 20 minutes or until fish is cooked.

Great served with Crunchy Thai Salad.



Spicy Vegetable Casserole
1 large onion, chopped
3 garlic cloves, crushed
1 small dried red chilli, chopped
2 tbsp olive oil
1 tsp cumin seeds
2 tsp coriander seeds
1 tbsp sesame seeds
500 g (1 lb) butternut squash/pumpkin, peeled, deseeded & chopped
2 courgettes, roughly diced
1 red pepper, roughly diced
1 green pepper, roughly diced
3 medium carrots, sliced
250 g (8oz) potatoes in chunks
1 – 400 g (14oz) can tomatoes, chopped
450 ml (8oz) vegetable stock


1. Sauté onion, garlic and chili in the oil for approximately 10 minutes until onion is soft.
2. Put cumin, coriander and sesame seeds into a small pan and dry-fry for a few minutes until the seeds begin to
pop. Then crush with a pestle & mortar.
3. Add seeds to the onion mix and cook for a few minutes, stirring.
4. Add squash, courgettes, peppers, carrots and potatoes to pan and mix well in.
5. Stir in chopped tomatoes and stock. Bring to boil & cover. Simmer for 25 minutes until vegetables are
cooked.
6. Serve.




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Thai Green Curry
1 small onion, chopped
2 cloves garlic, crushed
2 heaped tsp Thai green curry paste
1 chicken breast, cubed or 11 oz/312 g firm tofu, cubed or 6 oz/170g peeled prawns
1 dessertspoon fish sauce
¾ pt/ 400 ml canned coconut milk
2 kaffir lime leaves
1 large courgette, chopped
Handful fresh basil leaves



1.   Fry onions, garlic and curry paste in a little oil for a couple of minutes.
2.   Add chicken/tofu/prawns and fry for a further 5 minutes.
3.   Add fish sauce, coconut milk and lime leaves.
4.   Stir well, cover and leaves to simmer for at least ½ hr.
5.   5 – 10 minutes before serving add courgettes and basil leaves.




Trout with Puy Lentils & Roasted Tomatoes on the Vine
Serves 2

3 oz/ 85 g puy lentils
1 tsp vegetable bouillon powder
1 tsp mixed dried herbs
2 trout fillets
Cherry tomatoes on vine (5- 6 per person)
2 slices lemon
Handful chopped parsley
Seasoning



1. Heat oven to 190° C/375° F/ Gas 5
2. Cover the lentils with cold water and bring to the boil.
3. Simmer for 20 minutes or until the water is more or less absorbed.
4. When the lentils are soft to the bite, add the bouillon powder and mixed herbs.
5. Place fish in a roasting tin, place tomatoes around fish.
6. Bake for 12 – 15 minutes.
7. Place a good dollop of lentil mix on each plate. Plate fish on top. Put slice of lemon and ½ handful of parsley
on each fish, with tomatoes by side.
8. Season and serve.




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Tuna Steak with Black-Eyed Bean Salsa

2 tomatoes, deseeded, chopped into pieces
1 14 oz can black-eyed beans, rinsed & drained
1 red pepper, deseeded and finely chopped
1 mild red chilli, deseeded and finely chopped
2 cloves garlic, crushed
Juice 2 limes
2 tsp olive oil
2 tsp sesame oil
2 tbsp fresh coriander or flat leaf parsley, chopped
Black pepper
2 tuna fillets


1.   Mix together the salsa ingredients. Set to one side.
2.   Put a little olive oil in a pan and heat. When hot, add fish and press down firmly into pan to sear both sides.
3.   Reduce heat and cook for a further 1 – 3 minutes until the flesh flakes easily.
4.   Serve with the salsa




Vegetable and Lentil Curry
Lentils add protein, fibre and iron to the curry. The vegetables can be varied according to what you have
available.

2 tbsp vegetable stock
1 large onion, sliced
1 tsp ground cumin
1 tsp ground coriander
1 tsp turmeric
1 tsp chilli powder
2 garlic cloves, crushed
225g/ 8 oz red lentils
750 ml/ 1 ¼ pints water
Cauliflower florets
1 courgette, sliced
Mushrooms, sliced
Okra
2 carrots, sliced
1 tin chopped tomatoes


1.   Heat the stock in the frying pan and sauté the onion for 5 minutes.
2.   Add the cumin, coriander, turmeric, chilli powder and garlic and cook for a further 2 minutes.
3.   Add the red lentils and water. Cover and simmer for 10 minutes.
4.   Add the vegetables and continue cooking for 20 minutes or until the vegetables are tender. Serve with rice.




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Dansk Honske Kasserolle
2 eggs, beaten
50 g/ 2 oz seasoned flour
2 – 3 heaped tsp dill
4 – 6 chicken pieces
300 ml/ 10 fl oz chicken stock
1 large green pepper, sliced
1 tin tomatos, sliced
120 ml/ 4 fl oz double cream
50 g/ 2 oz grated cheese

1. Combine dill and flour.
2. Dip chicken in egg and then coat in flour mixture
3. Heat some oil in large pan or flame proof casserole dish and fry chicken pieces for about 8 minutes.
4. Add chicken stock and bring to boil. Simmer for 40 minutes until chicken is cooked.
5. With a slotted spoon remove chicken from pan to a warmed dish. Keep warm.
6. Add green pepper to liquid in pan and simmer for 4 mins.
7. With slotted spoon remove vegetables and arrarnge with chicken pieces.
8. Stir cream into liquid in pan and heat gently.
9. Pour sauce over chicken. Sprinkle cheese on top and place under heated grill until cheese is bubbling.

Serve.



Chicken Alsace
2 chicken breasts
25g/ 1 oz butter
25 g/ 1 oz bflour
150 ml/ ¼ pt chicken stock
150 ml/ ¼ pt dry white wine
100 g/ 4 oz button mushrooms
100 g/ 4 oz seedless grapes
150 ml/ ¼ pt single cream
Seasoning



1. Gently fry chicken for 10 minutes. Remove from pan and wipe the pan out with a kitchen towel.
2. Melt the butter in the pan and stir in the flour. Cook gently for 1 minute.
3. Remove from the heat and gradually add in the chicken stock, stirring all the time. Continue stirring and add in
the wine.
4. Return to the heat and stir until thick and smooth.
5. Add in chicken, mushrooms and grapes.
6. Stir in the cream and seasoning.
7. Cover and cook gently (do not allow to boil) for about 30 minutes.
8. Serve with rice, and roast vegetables.




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Vegetable Chilli
1 onion, diced
2 cloves, garlic, crushed
1 pepper, diced
1 tsp ground cumin
1 tsp crushed chilli flakes
1 tsp chilli powder
250 g mushrooms, sliced
400 g can chopped tomatoes
3 tbsp tomato puree
410 g can kidney beans
410 g can borlotti beans
3 tsp vegetable bouillon powder


1. Heat some oil in a pan and fry the onion and garlic for 2 minutes
2. Add the pepper, and spices and fry until the pepper soften.
3. Then add mushrooms and cook for a further minute.
4. Add chopped tomatoes, tomato puree, beans and bouillon powder.
5. Stir well in, cover and simmer for 5 minutes before serving.




Vegetable Jambalaya
If wished, you can add in spicy sausage such as chorizo for a non-vegetarian alternative.

75 g/2 ¾ oz quinoa
50g/1 ¾ oz frozen peas
2 tbsp olive oil
100g/3 ½ oz broccoli florets
2 garlic cloves, crushed
150 ml/5 fl oz veg stock
1 red onion, roughly sliced
225ml/8 fl oz chopped toms
1 aubergine, diced
1 tbsp tomato puree
1 green pepper, diced
1 tsp creole seasoning
50g/1 ¾ oz baby corn cobs, cut lengthwise
½ tsp chilli flakes


1. Cook the rice in a saucepan of boiling water for 20 mins, until cooked through. Drain and set aside
2. Heat the oil in a frying pan and cook the garlic and onion for 2-3 mins.
3. Add the aubergine, pepper, baby corn, peas, and broccoli and cook for 2-3 mins, stirring occasionally.
4. Stir in the veg stock and tomatoes, tomato puree, creole seasoning and chili flakes. Taste and season with salt
         and pepper if required.
5. Cook over a low heat for 15 – 20 mins or until the vegetables are tender.
6. Stir the rice into the vegetables, mix well, and cook for 3 – 4 mins.
7. Transfer to a warm serving dish and serve immediately.



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Thai Fish Cakes

500 g cod fillet, skinned
25 g fresh coriander, chopped
2 -3 tbsp red curry paste
1 tsp arrowroot mixed with 1 tbsp lime juice
1 egg white
2 spring onions, chopped



    1.   Put all the ingredients except the spring onions into a food processor until they form a smoothish paste.
    2.   Remove from food processor and stir in spring onions.
    3.   Check the seasoning, add more curry paste if required.
    4.   Form the mixture into 12 small fish cakes.
    5.   Heat some oil in a frying pan and fry fish cakes for approximately 3 minutes each side until cooked
         through.




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Desserts
Desserts are not forbidden, but don’t overdo them – use them as a treat every so often.



Mooless Chocolate Mousse

2 ripe avocados
¼ cup unsweetened cacao powder
2 – 4 tbsp coconut milk
1 ripe banana (optional)
1 – 4 tbsp maple syrup or runny honey (to taste)
½ tsp vanilla essence
Pinch cinnamon
Pinch sea salt


1.   Scoop out the flesh of the avocados into a blender.
2.   Add the cacao powder, coconut milk, ripe banana if using, maple syrup, vanilla essence, cinnamon and sea salt.
3.   Whiz until smooth and creamy.
4.   Serve in individual bowls.




Blueberry Crumble
You can make this using apples or any other fruit you fancy.

2 pints fresh blueberries
Juice 1 lemon
1 cup almond flour
¼ cup chopped macadamia or walnuts
¼ cup melted butter or coconut oil
2 tbsp maple syrup
¼ tsp cinnamon
Pinch sea salt


1.   Preheat oven to 375°F/190° C/ Gas mark 5.
2.   Place the blueberries in a pie dish and squeeze the lemon over them.
3.   Combine almond flour, chopped nuts, melted butter, maple syrup, cinnamon and salt in a bowl.
4.   Spoon the topping over the fruit.
5.   Bake for approx. 30 – 40 minutes until topping is golden.




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Frozen Raspberry Torte
Other berries can be used.

Crust:
1 cup macadamia nuts
1 cup walnuts
4 – 6 medjool dates

Filling:
12 oz fresh raspberries
½ lemon, juice and zest
2 tbsp coconut butter
1 tbsp coconut oil
6 medjool dates (to taste)


1.   Place the nuts in a food process and whiz until finely chopped, like a nut flour.
2.   Add the dates until the mixture becomes sticky and forms a ball.
3.   Press the crust mixture into a pie dish and place in freezer to set.
4.   Put filling mix in a blender and whiz until smooth. Add dates to get to desired sweetness.
5.   Remove pie crust from freezer and fill with berry mixture.
6.   Chill for 2 – 3 hours.
7.   Remove from freezer before serving to allow to soften slightly.




Baked Chocolate Orange Pots
Serves 4

½ tsp arrowroot
¾ tsp cocoa powder
1 oz/ 20 g xylitol
2 fl oz/50 ml soya milk or nut milk
Juice ½ medium orange
1 large egg, separated
1 oz /25 g 70% plus cocoa solids dark chocolate.


1. Preheat oven to 180°C/350°F/Gas mark 4.
2. Put arrowroot, cocoa powder and xylitol in a saucepan on a gentle heat. Gradually stir in milk.
3. Turn off heat and quickly stir in orange juice, egg yolk and chocolate pieces, stirring briskly until chocolate has
melted.
4. In a separate bowl beat egg whites until it forms fairly stiff peaks.
5. Fold a spoonful of egg white into chocolate mixture.
6. Carefully fold remainder of egg white into mixture, taking care not to beat and lose the air.
7. Spoon mixture into individual ramekins and cook for around 25 mins.
8. Serve. Will be spongy on outside and gooey on inside.




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Amaretti Stuffed Plums
Serves 2

4 oz/100 g ground almonds
3 – 4 drops almond extract
4 egg yolks
3 oz/75 g xylitol
4 ripe plums, halved and destined
1 tbsp flaked almonds


1.   Preheat oven to 180°C/350°F/Gas mark 4.
2.   Line a baking tray with greaseproof paper.
3.   Mix together ground almonds, almond extract, egg yolks and xylitol to form a thick paste.
4.   Shape into 8 balls and press into the centre of each plum half.
5.   Sprinkle with flaked almonds.
6.   Place on baking tray and bake for approx.. 12 mins, until the top turns golden and fruit is soft.



Baked Apple
Serves 2

2 large cooking apples
Several teaspoons mincemeat

1.   Preheat oven to 180°C/350°F/Gas mark 4.
2.   Core each of the apples.
3.   Place apples on baking tray, and spoon mincemeat into the core until it is full.
4.   Bake for 20 – 30 minutes until the apples are soft.
5.   Serve.



Papaya Cups
Serves 2

1 large ripe papaya
Juice 1 lime
3 ½ ox/100 g strawberries
Few sprigs mint

1.   Cut the papaya in half lengthways and scoop out the seeds.
2.   Squeeze the lime and pour half the juice into each papaya half.
3.   Wash and hull the strawberries and cut in half.
4.   Pile the strawberries into the papaya halves and sprinkle over a few sprigs of mint.




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Pears in Blackcurrant Coulis
Serves 2

5 ½ oz blackcurrants/150 g blackcurrants
1 tbsp crème de cassis (optional)
A little runny honey (to taste)
2 very ripe pears, peeled
Few sprigs mint



1. Reserve back a few whole black currants, and push the remainder through a sieve, extracting as much pulp as
possible.
2. Discard pips and skins and mix the puree with the liqueur and honey.
3. Place the peeled pears on individual plates and pour the coulis over the top.
4. Decorate with the reserved berries and a few sprigs of mint.



Sweet Potato and Ginger Soufflé
Serves 4

Approx 1 lb 2 oz/500 g of sweet potato
3 fl oz/75 ml canned coconut milk
2 tsp freshly grated ginger root
1 tsp grated lemon zest
½ tsp baking powder
3 eggs, well beaten
1 tbsp desiccated coconut



1. Heat oven to 190°C/375°F/ Gas mark 5.
2. Grease an 8”/20 cm soufflé dish.
3. Place sweet potatoes in oven and bake for around 1 hr until they are cooked through and soft.
4. Scrape the flesh from the skins and place in a bowl.
5. Mix in the coconut milk, ginger, lemon zest and baking powder. Fold in beaten eggs, pour into a prepared
soufflé dish and sprinkle the desiccated coconut on top.
6. Bake for 40 – 45 minutes until skewer comes out clean.
7. Serve immediately.




Gooseberry and Elderflower Fool
425g/15oz gooseberries
1 tbsp elderflower cordial
xylitol, agave syrup or stevia, to taste
200 g/7oz Greek yogurt



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1. Top and tail the gooseberries and place them in a heavy-bottomed saucepan with the elderflower cordial.
2. Cover the pan, place over a low heat and stew gently until the gooseberries soften and break up.
3. Remove from the heat and sweeten with sweetener to taste. Allow to cool thoroughly.
4. Stir in the Greek yogurt, swirling it attractively through the gooseberries.
5. Transfer to a glass serving bowl. Cover with cling film and chill in the refrigerator for at least 1 hour before
serving.



Fresh Fruit Brulee

8 oz/ 225 g strawberries
4 oz/ 125 g white grapes, seedless
1 tin peach slices, drained and dried
Handful blueberries
8 – 10 ratafia biscuits
400 ml/ 14 fl oz crème fraiche
Several handfuls of brown sugar



1.   Place fruit into a bowl.
2.   Place ratafia biscuits on top to cover.
3.   Spread the crème fraiche over to completely seal and chill in fridge for at least 1 hr.
4.   Heat a grill till hot.
5.   Sprinkle the brown sugar over the top of the crème fraiche until there is a good covering.
5.   Place under grill for 1 – 2 minutes until sugar begins to bubble and caramelize.
6.   Serve.




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Patés, Dips etc
These can be great as part of a light lunch, starter or snack. Use vegetables such as cucumber, carrot
and celery to spread the pate on in place of crackers or toast.


Kipper Pate

3 skinned and cooked kipper fillets
75 g soft cheese or cottage cheese
6 tbsp natural yoghurt
Lemon juice to taste
Pinch chilli powder
½ tsp black pepper
Pinch nutmeg

1. Put all the ingredients in a food processor and blend until almost smooth.
2. Season to taste
3. Transfer to a bowl, cover and refrigerate overnight.



Smoked Trout Pate
2 smoked trout fillets, skinned, boned and flaked
7oz/ 200 g low-fat cream cheese
Juiced of ½ lemon
Black pepper
1 tsp horseradish sauce (optional)

1. Blend all the ingredients in a blender, or mash together well with a fork.



Smoked Salmon Pate
7 oz/200g smoked salmon
7 oz/ 200 g canned cannelli beans, drained
Juice ½ lemon
Drizzle of water or olive oil
1 tbsp chopped parsley
1 tbsp chopped dill (use dried if fresh not available)
Black pepper


1. Blend all the ingredients together in a blender until the mixture is really smooth.
2. Add a little oil or water to loosen the mixture, if required.
3. Chill and serve.

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Chicken Liver Paté
3 oz/75 g butter
8 chicken livers
1 tbsp olive oil or ghee
1 large onion, chopped
1 clove garlic, crushed
1 tsp thyme or mixed sweet herbs
1 tsp parsley, chopped
2 tbsp dry sherry
Seasoning


1.   Melt half the butter and sauté the chicken liver for a few minutes, then remove from pan.
2.   Add the oil and fry the onion and garlic until soft.
3.   Add the herbs and seasoning and remaining butter and mix well
4.   Place the contents including the chicken livers, into a liquidizer and blend until smooth.
5.   When completely cold, fold in the sherry.

Keep in the fridge. Will freeze. Ensure fully defrosted before using.




Guacamole
Makes about 1 pint

2 ripe avocados
2 tbsp (30ml) lemon or lime juice
1 small onion, finely chopped
1 clove garlic, crushed
2 tomatos, chopped
A few coriander or parsley sprigs, finely chopped
Freshly ground black pepper.


1.   Mash the avocado flesh with the lemon juice.
2.   Add remaining ingredients and mix
3.   Add more lemon juice or pepper to taste.
4.   Chill




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Hummus
200g/7oz canned chickpeas                            Salt
2 tbsp lemon juice or more                           100ml/3½fl oz tahini (sesame seed paste) optional
2 garlic cloves, crushed                             4 tbsp water
1 tsp ground cumin                                   2 tbsp extra virgin olive oil
1 tsp paprika


1. Drain the chickpeas and rinse.
2. Combine the chickpeas, lemon juice, garlic, cumin, salt, tahini, and water in a food processor, and blend to a
creamy purée.
3. Add more lemon juice, garlic, cumin or salt to taste. Turn out into a serving dish, and smooth with the back of a
spoon. Drizzle with a little extra virgin olive.
4. Sprinkle with paprika and serve.




Taramasalata

4 oz 115g of smoked cod’s roe or carp roe
1 /1/2 cups white potatoes, peeled
Quarter of a fat clove of garlic, crushed
Juice 2 lemons
½ onion, finely chopped
Pinch of paprika
½ cup extra-virgin olive oil


1.   Boil the potatoes until tender.
2.   Place the potatoes, fish roe, lemon juice, onion, garlic and olive oil in a blender.
3.   Whizz until smooth.Taste and add more olive oil if required.
4.   Season and sprinkle on a pinch of paprika




Roast Garlic Spread

1 cup pearl onions
1 head of garlic
Coconut oil
1-2 tbsp extra-virgin olive oil
Seasoning

1.   Pre-heat oven 200° C/400° F/ Gas mark 6.
2.   Place onions and garlic in a roasting pan and toss in melted coconut oil. Roast for 30 minutes.
3.   Remove from oven and cool.
4.   Slide the garlic cloves from their skins.
5.   Place garlic and onions in a blender and whizz with a little olive oil until you have your preferred consistency.



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Salads
Salads can be taken either with a main dish, or as a light lunch.

Warm Vegetable Quinoa Salad
Serves 4.

1 red pepper, deseeded and halved
1 yellow pepper, deseeded and halved
1 courgette, trimmed and finely sliced
1 small red onion, diced
2 ½ oz / 60 g quinoa grains
2 tbsp pine nuts
4 sprigs fresh thyme
2 springs fresh rosemary
3 ½ oz/100 g fresh rocket
3 tbsp fresh basil, chopped
4 lemon wedges


1. Preheat oven to 200 C/ 400 F/ Gas 6.
2. Place peppers, cut side up, on a baking dish.
3. Scatter courgette and onion over pepper halves.
4. Roast for about 15 minutes.
5. Rinse and drain quinoa and then add to a pan of boiling water.
6. Add thyme and rosemary and cook for 8 – 10 minutes.
7. Drain and put aside.
8. Remove peppers from oven and scatter over pine nuts and roast for a further 5 – 10 minutes.
9. Remove baking dish from oven and spoon the quinoa into the pepper halves.
10. Place rocket and fresh basil on a plate, place a pepper half on top with a wedge of lemon, and serve.




Tomato & Red Onion Salad
1 beefsteak tomato, diced
½ red onion, finely sliced into rings
1 dessertspoon olive oil
Juice ½ lemon
2 tsp balsamic vinegar
Black pepper
Small handful basil leaves, torn

1. Mix all ingredients together.
2. Serve.


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Walnut & 3-Bean Salad
14 oz canned mixed beans
Handful walnuts, roughly chopped
½ apple, cubed
1 dessertspoon fresh flat-leaf parsley or chives, chopped
1 tbsp olive oil
1 tbsp walnut or olive oil
Juice ½ lemon
1 stick celery, finely chopped
Black pepper


1. Combine all ingredients.
2. Serve with mixed salad leaves.




Avocado and Carrot Salad
350 g/ 12 oz carrots, peeled and coarsely grated
60 g/ 2 oz raisins or sultanas
4 tbsp lemon juice
2 ripe avocado pears
2 tbsp mayonnaise
4 tbsp natural yoghurt
1 tsp grated fresh ginger root
A few chopped, toasted almonds or pine nuts


1.   Mix together the carrot, raisins and half the lemon juice.
2.   Peel and dice the avocado.
3.   Sprinkle the remaining lemon juice over the avocado and add the carrot mixture.
4.   Mix together the mayonnaise, yoghurt and ginger and add some seasoning to taste.
5.   Spoon over carrot mix and sprinkle with almonds.




Warm Broccoli Salad

1 small onion, grated
4 anchovy fillets, mashed
2 tsp capers, chopped
Juice ½ small lemon
1 tbsp olive oil
1 tbsp chopped mint
275 g/ 10 oz broccoli florets
Seasoning

1. Mix onion, anchovies, capers, lemon juice, olive oil and mint together in a bowl.
2. Steam broccoli for 3 – 5 minutes, then drain and add to rest of salad.
3. Season and serve immediately.


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Duck Salad with Mango Salsa


2 duck breast fillets
200 g/ 7 oz assorted salad leaves
110 g/ 4 oz mangetout, shredded or
110 g/ 4 oz fine green beans, cooked

Salsa:
1 mango, diced
Small bunch mint, chopped
Small bunch coriander, chopped
Juice 1 lime
1 red onion, diced
1 chilli, de-seeded and finely chopped
3 tomatoes, diced
Seasoning


1. Preheat oven to 190 C/ 375 F/ Gas 5.
2. Score criss-crosses on skin of duck breasts (this will release most of the fat when cooking).
3. Place duck, skin side down, in a frying pan and cook for 4 – 5 minutes. Turn over and cook for a further 1 – 2
minutes, then transfer to oven and cook for 5 – 10 minutes, to taste.
4. Combine the ingredients for the salsa and season.
5. When the duck is cooked allow to rest for 5 – 10 minutes.
6. Slice duck and arrange on salad leaves with the mangetout or beans and serve with the salsa.




Roast Pepper & Quinoa Salad
Served warm, this is a salad with a difference.

1 red pepper, de-seeded and cut into chunks                      4 sprigs fresh thyme
1 yellow pepper, de-seeded and cut into chunks                   2 springs fresh rosemary
1 courgette, finely sliced                                       Salad leaves
1 small red onion, finely sliced                                 3 tbsp fresh basil, chopped
½ aubergine, cut into chunks                                     Lemon, cut into wedges
4 cloves garlic
60 g/ 2 oz quinoa
2 tbsp pine nuts


1. Place peppers, red onion, courgette, aubergine and garlic in roasting tin. Sprinkle with a little oil.
2. Roast in oven 200° C/400° F/ Gas 6 for 15 minutes.
3. Rinse and drain quinoa, place in a pan of boiling water and add in rosemary and thyme. Cook for 8 – 10
        minutes, drain and put aside.
4. Scatter pine nuts over peppers and continue to cook for a further 5 – 10 minutes.
5. Serve the vegetables on a bed of quinoa and scatter with basil.
6. Serve with a green salad, and squeeze lemon juice on each serving.




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Florida Style Chicken Salad
An unusual, refreshing salad which can be eaten as a light lunch.

Salad of mixed leaves, spinach, watercress, rocket
3 chicken breasts, cooked and chopped in pieces
1 tbsp walnut pieces
2 Florida pink grapefruits, segmented, reserve the juice
2 tbsp freshly chopped parsley

Dressing:
1 tbsp olive oil
Seasoning
¼ tsp English mustard


1. Place salad leaves in the base of a large salad bowl.
2. Add the chicken, walnut and grapefruit pieces, toss gently.
3. Sprinkle with parsley.
4. Whisk the dressing ingredients together with the reserved grapefruit juice and pour over the salad just before
serving.




Crunchy Thai Salad
¼ medium white cabbage, finely shredded
2 oz/ 50 g mangetout, parboiled for 2 mins
2 oz/ 50 g sugarsnap peas, sliced
½ medium tomato, finely chopped
1 small, mild red chilli, deseeded and finely chopped
Juice 1 lime
½ tsp mirin (Japanese rice wine)
2 tbsp tamari or soy sauce
1 ½ tsp sesame oil
½” fresh root ginger, finely chopped
1 tbsp sesame seeds, dry roasted


1. Combine all ingredients in a large bowl, and mix well together.




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Roast Pepper & Quinoa Salad
1 red pepper, de-seeded and cut into chunks
1 yellow pepper, de-seeded and cut into chunks
1 courgette, finely sliced
1 small red onion, finely sliced
½ aubergine, cut into chunks
4 cloves garlic
60 g/ 2 oz quinoa
2 tbsp pine nuts
4 sprigs fresh thyme
2 springs fresh rosemary
Salad leaves
3 tbsp fresh basil, chopped
Lemon, cut into wedges


1. Place peppers, red onion, courgette, aubergine and garlic in roasting tin. Sprinkle with a little oil.
2. Roast in oven 200° C/400° F/ Gas 6 for 15 minutes.
3. Rinse and drain quinoa, place in a pan of boiling water and add in rosemary and thyme. Cook for 8 – 10
        minutes, drain and put aside.
4. Scatter pine nuts over peppers and continue to cook for a further 5 – 10 minutes.
5. Serve the vegetables on a bed of quinoa and scatter with basil.
6. Serve with a green salad, and squeeze lemon juice on each serving.




Courgette Noodle Salad
4 – 6 courgettes
1 cup cherry tomatoes, quartered
¼ cup basil, chopped
1 clove garlic, finely chopped
¼ cup extra-virgin olive oil
Seasoning



1. Chop the ends off the courgettes and use a julienne vegetable peeler to peel down to the seedy centre of the
courgettes, forming long noodle-like strips.
2. Mix the cherry tomatoes, basil, garlic, seasoning and olive oil in a bowl.
3. Toss in the courgettes, mix and serve.




    S Salmon © 2014 www.lifedesigns.org
Kale and Carrot Salad with Tahini Dressing

2 cups kale, chopped
2 cups mixed salad greens
1 cup shredded carrot
1 cup cucumber slices
½ avocado, sliced

Tahini Dressing:
1 tbp tahini
1 tbsp extra-virgin olive oil
Juice 1 lemon
Seasoning
Pinch garlic powder

    1.   Place kale, salad greens, carrot and cucumber into a bowl, and toss to combine.
    2.   Whisk together tahini dressing ingredients in a small bowl.
    3.   Pour over kale mix and toss.
    4.   Top with sliced avocado and serve.



Red Cabbage and Mixed Vegetables Salad

3 oz/75 g red cabbage, chopped
3 oz/75 g broccoli florets, chopped
2 medium carrots, grated
2 sticks celery, chopped
2 spring onions, chopped
5 ½ oz/150 g marinated or smoked tofu, diced

Dressing:
2 tbsp olive oil
1 tbsp lemon juice
Pepper to taste

Method:

    1. Combine all the salad ingredients in a bowl.
    2. Mix the dressing together and pour over salad.
    3. Toss and serve.




     S Salmon © 2014 www.lifedesigns.org
Soups
The assumption is made that the main meal of the day is dinner. Lunch is therefore a smaller, lighter
meal. If you wish to eat your main meal at lunchtime, swop round lunch and dinner menus.

Beany Vegetable Soup
1 lb/ 450 g mixed root vegetables
3 sticks celery, finely chopped
3 leeks, sliced
2 onions, chopped
2 x 14 oz cans mixed pulses
1 ½ pt/ 850 ml vegetable stock
Fresh, flat-leaf parsley, chopped
seasoning


1.   Put onion, celery, leeks, root vegetables, stock and seasoning in a large saucepan and stir.
2.   Cover and bring to the boil, reduce to a simmer for 20 minutes.
3.   Stir in the mixed pulses then cover and simmer for 5 – 10 minutes until both vegetables and beans are tender.
4.   Stir in the parsley, season and serve.



Carrot and Coriander Soup
A delicious and popular soup. Filling and tasty on a cold day.

25g/ 1 oz butter
1 large onion, diced
2 cloves garlic, crushed
450g/ 1 lb carrots, roughly chopped
110g/4 oz carrots, coarsely grated
1 litre/ 1 ¾ pints vegetable stock
Pinch grated nutmeg
1 tbsp chopped fresh coriander
Seasoning
2 tbsp chopped, fresh coriander to garnish


1. Melt the butter in a saucepan and sauté the onion and garlic until soft.
2. Add the roughly chopped carrots, stock and nutmeg.
3. Cover the saucepan and bring to the boil. Simmer gently for approx. 20 minutes until the vegetables are
tender.
4. Cool a little, and then pour into a liquidizer or food processor and whiz until smooth.
5. Return to a clean saucepan and stir in the grated carrots, coriander and cream. DO NOT BOIL.
6. Taste for seasoning and add.
7. Serve and garnish with chopped coriander.


      S Salmon © 2014 www.lifedesigns.org
Leek and Potato Soup with Pesto


1 large potato, peeled and cubed
1 small onion, chopped
2 trimmed, sliced leeks
25g/ 1 oz butter
600ml/ 1 pint vegetable stock
300ml/ 10 fl oz milk – soy or nut milk is fine
1 tbsp pesto sauce


1.   Melt the butter in a large pan and cook the potato, onion and leeks for 5 minutes.
2.   Add the stock and bring to the boil. Simmer for approx. 15 minutes until the vegetables are tender.
3.   Cool slightly and then whiz in a food processor or liquidizer until smooth.
4.   Return to the pan with the milk and pesto. Season and reheat.



Tomato Soup
Serves 6 - 8. Freeze whatever you don’t use in portions

1 small onion, chopped                              ½ tsp basil
3 stalks celery, chopped                            ¼ tsp pepper
2 x 14 oz cans chopped tomatoes                     3 cups soy or nut milk
1 ½ teaspoons xylitol or similar sweetener          1 cup cooked brown rice
½ tsp paprika                                       Salt to season


1.   In a heavy based saucepan put onion, celery, chopped tomatoes, xylitol, paprika, basil and pepper.
2.   Simmer for 15 minutes, stirring occasionally.
3.   Transfer 3 cups to a blender add the soya milk and whizz until smooth.
4.   Return to the pot and stir in well.
5.   Add the rice and salt and heat.
6.   Serve.



Potassium Broth
A good pick-you-up, and excellent for those convalescing from illness. If this is the case use organic vegetables
only.

1 small turnip                              2 small leeks (or onions)
2 carrots                                   1 ½ lb tomatoes
2 – 3 stalks celery                         1 lb potatoes
1 bunch parsley                             1 pinch cayenne pepper
1 clove garlic                              3 ½ pints water

1.   Do not peel the vegetables. Give them a good scrub and put them into a large saucepan.
2.   Bring to the boil and simmer for 2 hours.
3.   Strain the cooked vegetables and keep the liquid. Discard the bulk.
4.   Drink and enjoy!

      S Salmon © 2014 www.lifedesigns.org
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