Salad dressing - Balsamic Vinaigrette (serves 8)
Ingredients · 4 tablespoons olive oil · 2 tablespoons balsamic vinegar · 2 teaspoons of basil · 1/2 teaspoon of minced garlic · salt and pepper to taste 
Roast Chicken Gravy – Roast chicken with all the vegetables is a great treat! And you can add gravy (just miss out on your carb/starchy bites)
· Juice from a roasted chicken · 1 or 2 x oxo chicken stock use ¾ of a pint of the water drained from the cooked vegetables · 2 table spoons of plain flour Method: While the chicken is resting, make the gravy. Place the roasting tin over a low flame, then stir in the flour and sizzle until you have a light brown, sandy paste. Gradually pour in the stock, stirring all the time, until you have a thickened sauce. Simmer for 2 mins, using a wooden spoon to stir, scraping any sticky bits from the tin. Strain the gravy into a small saucepan, then simmer and season to taste. When you carve the bird, add any extra juices to the gravy. Goulash Soup · Any meat · Water or homemade broth · Favourite seasonings, chopped onions and 3 cloves of garlic · Veggies: courgette, mushrooms, tomatoes, arrots and peppers. · Homemade tomato sauce or safe tomato puree. · Fresh Basil · Broccoli or other choice of green veg · I like to add beans and pulses like lentils from a tin (Asda do a great minestrone mix ready to add no soaking required) Method: Brown meats in pan, move into Crockpot or slow cooker, with water or broth, add all ingredients spices cut-up mushrooms, zucchini, tomatoes, few tablespoons of tomato sauce or puree. Cook on low until beef is soft. At the end of cooking or before reheating add your broccoli if you like it crunchy. Finish with some fresh basil and any additional seasoning. |
Lean mince chilli con carne – Serve with salad
· Lean mince · Plenty of garlic · 2-3 finely chopped onions · 1-2 tins of chopped tomatoes · 2 tubes of tomato puree · Salt, pepper and mixed herbs · 1 x beef oxo cube and chilli according to your taste · Can add any vegetables, carrots, mushrooms, peas and spinach at the end. · Kidney beans and or soy beans Method: Lightly fry the mince with garlic, herbs and onions. When browned Add all other ingredients and simmer or slow cook for 40 minutes Tip: Make a huge bowl and freeze portions Vegetable rice (try and use brown rice if possible) Makes quite a lot of servings for you to freeze for other days · tbsp coconut oil · 500 g brown rice · Red and yellow or green pepper finely chopped · 1 x Red or white onion finely chopped · 100 g – 150g mushrooms, (chestnut have a good flavour) Mushrooms finely sliced · 120g Pees (can use frozen) · 1 x Courgette chopped in slices then quarters finely chopped · 6 tbsp Soy sauce (no sugar) · 2 – 3 x Garlic clove crushed · Salt and pepper to taste · Mixed herbs to taste Can also add 200 g carrots, peeled and sliced and or 200 g broccoli florets, blanched Method Boil rice as normal adding peas for last 3- 4 minutes. Drain and rinse with boiling water. Add olive oil to frying pan with all vegetables except peas garlic herbs and soy sauce Fry for 8-10 min until veg is cooked. Mix with rice and eat or serve cold Quick Sweet Treats Blend some dried dates and cashew nuts and roll into little balls - scrummy x Flapjacks- homemade - buckwheat flakes, agave, pumpkin seeds, sesame seeds, flax seeds, chopped almonds and walnuts, cashew nut butter, 1 egg, use peanut butter, all mixed and baked 20 mins @ 180 degrees, totally yummy : ) |
Easy Breakfast lunch – served with salad and raw spinach and fresh tomatoes
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