COMPLETE MEAL PLAN
NEW
FAST, SIMPLE RECIPES
Quick & Easy
Keto Diet 30
LOW-CARB, HIGH-FAT RECIPES
Learn to plan meals
How to get into ketosis
SECOND EDITION
Digital Edition
Advice for eating out and food on the go
FOREWORD BY
ANDREW JUSTICE PROFESSIONAL KETO CHEF
BREAKFASTS • SWEET TREATS • SNACKS • LUNCHES • MAIN MEALS • & MORE
ANDREW JUSTICE: MY STORY I
began my culinary career back in 1996 – straight out of high school. I was fortunate to land my first role as a chef in a hotel in the heart of Lancashire. From there, my passion for food and cookery grew stronger. Over the next decade, having worked in several chef roles in Dorset and Lancashire, I got the opportunity to head my own kitchen at the historic Samlesbury Hall, Lancashire. Here I was able to showcase my own style and flair in a fine-dining environment, as well as at high-end events. Then, in 2008, I was approached to head up a new restaurant based in Lytham, Lancashire. I worked under the head chef, Warrick Dodds, who himself is a former Roux scholar. During my time here, I gained prestigious Michelin recognition, as well as many positive reviews from critics Two years later, I applied for Masterchef: The Professionals. Much to my surprise, I got through! I competed against other talented professional chefs, and somehow made it all the way to the second stage of the quarter-finals. This was an amazing opportunity for me, and it also gave me the motivation to progress my career. With London in my sights, I quickly secured the head chef role at the Guardian newspaper’s head office, where I oversaw VIP and event catering.
After that, I went to work for a prestigious events company based in the heart of London. Challenges included running large-scale events of up to 3,000 people, my highlights being the Queen’s Diamond Jubilee and the Olympic Parade in 2012. For the next few years, I spent my time working alongside budding restaurateurs, project managing several restaurants and eateries in and around London. But then, in 2014, I decided to move back to my glorious home county of Lancashire. There, I headed up a global events company, catering for clients such as golfers Sir Nick Faldo and the legendary Gary Player, as well as several luxury brands. I had all this experience under my belt, but my small family was starting to grow. I felt it was the right time to set up a company of my own, showcasing my knowledge and talents within the event and private dining sector. My company, AJ Culinary Artist, specialises in low carbohydrate, ketogenic and nose-to-tail carnivore cooking. I’ve already had the privilege to cook for some of the great doctors and professors studying within these areas. Perhaps most importantly, I’ve implemented a ketogenic lifestyle in my own home – and I’m here to help you do the same.
In this bookazine you will find lots of wonderful quick-and-easy recipes to try out at home to support your ketogenic low-carb lifestyle. Changing the way you eat and what you eat should not be time-consuming or hard work – it should be fun, quick, delicious and fulfilling from start to finish. Once you’ve got to grips with the foods you should avoid and the ones to include, you can easily make any of the recipes your own by tweaking a few ingredients to your personal preference. Just remember to always include plenty of good fats and choose real foods, such as grass-fed beef, eggs, butter, lard and fresh, seasonal low-carb vegetables, while at the same time avoiding heavily processed, prepackaged foods and high-carb ingredients. But most of all enjoy creating meals you know are making you healthier!
A ndrew
Contents Keto diet 08 What is a keto diet? 10
Types of keto diet
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What are healthy fats?
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What is ketosis?
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20 Benefits of a keto diet 24 What are macronutrients? 26 10 good foods for keto
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30 10 tips for keto success 34 Meal planning and prep 40 Keeping it quick and easy 44 Adapting to keto 48 Side effects of keto 52 Keto life
Breakfast
120
60 Portobello mushrooms with fried eggs
62 Keto muesli with nuts 64 Golden milk 66 Strawberry smoothies with rocket
68 Vavishka with minced meat
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and fried eggs
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6
20
96
10
82
126 96 Salmon in a chia crust on green asparagus with chilli
98 Gluten-free avocado salad with tomatoes and feta
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Lunch 72 Green asparagus with
poached egg and Parma ham
100 Oven-baked aubergines with olives, almonds and cheese
102 Crispy shrimp salad with sambal cream
104 Omelette with salmon and salad
74 Green cucumber salad
with chilli, ginger, onion and coriander
dessert
76 Filled Portobellos
108 Avocado soft ice cream
78 Zucchini salmon
110 Matcha ice cream
80 Asian-style aubergine halves
112 Coffee granita with cream
82 Garden salad with avocado,
114 Vegan turmeric ice cream
84 Spicy tuna with avocado and
116 Vegan chocolate and
egg and shrimps
mango salad
dinner
with hemp seeds avocado pudding
snacks
88 Chicken broccoli
120 Salted peanut butter cookies
90 Fish curry
122 Healthy kale crisps
92 Steak with asparagus
124 Tapas dates wrapped
94 Aubergine with chicken
126 Vegetarian cauliflower cakes
chicory salad
and tomato
and tomato
in bacon with mint yogurt 7
quick & easy keto diet
Often bodybuilders will use a carbcycling approach to the keto diet to help them prepare for competition
Types of keto diet There are a few variants of the keto diet, with important differences. Read on to find out which one is right for you
Y
ou might think that there is only one diet called ‘keto’, but actually it’s almost an umbrella term for a range of diets. All of the plans follow the low-carb formula, but they are slightly changed to suit different lifestyles. There are three main versions of the keto diet, as well as one further adaption to the standard diet. You may also come across other keto-centred diets on the internet, but they usually fall into one of these basic categories.
(www.myfitnesspal.com), you can input your target percentages, as well as your personal details, and this will calculate the macros in grams for you. The standard keto diet is the one that we use throughout this book. There is a variant on the standard keto approach that is sometimes categorised as another version of keto in its own right. It is a slightly higher-protein version that changes the ratios to 60 per cent fat, 35 per cent protein and 5 per cent net carbs. This is usually only used by those who lift weights on a very regular basis. Too much protein could affect your chance of reaching ketosis.
Classic keto The classic ketogenic diet is probably where you will start off on your keto journey. It is often referred to as the SKD, Standard Keto Diet. This is the one that is normally referred to as the keto diet, particularly when it comes to wanting to lose weight. The standard keto diet normally follows these ratios for food intake: 75 per cent fat, 20 per cent protein and 5 per cent net carbs. These percentages will equate to a certain number of grams of fat, protein and carbs, which is dependent on your height and weight. If you use a tracking app like MyFitnessPal
A targeted approach This is a more advanced version of the ketogenic diet, the targeted ketogenic diet (TKD). You eat broadly the same percentage values as the standard keto diet, but you eat your carbohydrate intake at a specific time of day, rather than spread out over all of your meals. Normally, if you’re interested in the targeted approach, you are already familiar with the keto diet
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WHAT IS A KETO DIET?
For most people who undertake a normal level of exercise the standard ketogenic diet is perfectly suited
You will need to learn how to measure the net carbs in all of your food to make the right keto choices
What do we mean by ‘net’ carbs? To complicate matters when you’re first starting out on the keto diet, the carbs you are measuring are ‘net’ carbs, which is not always the same as the ‘carbohydrate’ value that you read on the back of a packet of food. Net carbs are what is left when you deduct the value of carbohydrates from fibre sources. Total carbohydrates – Carbohydrates from fibre = Net carbohydrates
and have some experience with it. You need to know what the right amount of carbs is for your body to maintain ketosis, and this takes practice. This diet is used by people who want to follow keto and maximise their exercise performance. The idea is that you eat most of your carb ratio in one meal, about 30-60 minutes before a planned exercise session. This gives your body easy access to an instant fuel source, which helps you power through your workout. Your workout will then, in theory, burn through the carbs during the session so that the larger intake of carbs doesn’t interrupt your ketosis. You need to be careful what carbs you eat on this approach. Anything too sugary could leave you with digestive issues when you exercise soon afterwards. Instead, you need to pick something that is easily digestible. Once you have completed your workout, you want a high-protein meal without too much fat to aid muscle recovery.
This is calculated because carbs from fibre are not processed into glucose in the same way as starch or sugar. Fibre is also a very important part of a healthy diet and digestive system, and your body needs it. It can take a bit of getting used to, but once you start to get the hang of the keto diet, this will become second nature and help you reach you goal of ketosis.
The majority of the time, you would follow the standard ketogenic diet, with the normal ratios. This equates to approximately 20-50 grams of carbohydrates per day. For most people, this would be followed either five or six days every week. Then, on the one to two high-carb days, you would eat a huge amount of carbs, somewhere in the region of 450-600 grams per day, looking for a percentage value of around 50 per cent. This is called ‘carb-loading’. Like the targeted approach, this is a version of keto used by athletes. However, the targeted approach, detailed above, is for people who work out frequently, but want to maintain their muscle glycogen at a moderate levels. You eat your carbs before exercise so that you can give your best to the workout. The cyclic ketogenic diet gives you long periods of ketosis before the carb intake, which should completely deplete muscle glycogen so that it can be fully restored on high-carb days. It’s more often used by those who compete at a high level.
High-level keto The next level is called the cyclical ketogenic diet. This is not suitable for most people and certainly not beginners to the diet. It is used by experienced athletes who are very in tune with their own bodies. It is often used by bodybuilders, as it helps to burn fat very fast, while also building lean muscle mass. It’s a structured cycle of eating that changes from high-carb days to low-carbs days, giving followers an injection of carbohydrates when they need it. It does take a lot of experience with the diet to figure out how this could work with your exercise program and body type.
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quick & easy keto diet
Benefits of a keto diet There are many reported benefits to undertaking a keto lifestyle – here is a rundown of what positive effects you can expect
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f you’re thinking about undertaking a ketogenic diet, then you’re on your way to a whole new lifestyle. The diet comes with a huge list of potential benefits, such as better blood results, weight loss, improved wellbeing, enhanced mental clarity and focus, and more. The high fat intake of the diet has led to it being branded as ‘unhealthy’, with many believing that eating too much fat can directly be linked with an increase in heart-disease factors and cholesterol levels. This, in turn, saw a rise in low-fat diets hitting the headlines. In more modern studies, however, low-carb eating has been found to be healthy and beneficial. While eating lots of processed foods and unhealthy fats isn’t going to do you any good, the keto diet promotes eating well-balanced meals, packed with healthy fats, which makes a huge difference. Here we will explore the key benefits of the keto diet.
people are attracted to the diet in the first place. It promises an initial rapid weight loss, following by a sustainable steady weight loss until you reach a healthy weight for your body. It then helps you maintain this healthy weight while you continue your new lifestyle. Losing weight, if you need to, in itself promotes many health benefits. By being a healthy weight, you are less at risk of heart disease, stroke, certain cancers, Type 2 diabetes and some brain-related conditions too. For most people, losing weight is not the hard part, but keeping it off is. If you want to keep all the above benefits of being a healthy weight, you need to sustain it long-term. The keto diet helps here – the reliance on high-fat foods and adequate protein makes you feel fuller for longer. A diet that relies on carbs, can leave you on a rollercoaster of feeling hungry in-between meals, which is what can cause cravings and in turn failure to stick to a diet. As you are feeling fuller for longer and no longer reliant on carbs for energy, you are less likely to need to snack between your meals or make bad food choices due to hunger.
Weight loss There’s no denying that weight loss is a primary benefit of the keto diet. It is the reason that most
Losing weight is common on the keto diet, and that in itself brings about many health benefits, reducing your risk of certain diseases
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benefits of a keto diet
No more mid-afternoon slump at work! The keto diet can help stabilise your energy levels and prevent a post-lunch energy drop
Healthy heart
heart disease, as it can thicken the walls of your arteries, causing a stroke or heart attack. High triglyceride levels can sometimes be associated with Type 2 diabetes, thyroid problems and liver disease. Keeping your triglyceride levels under control helps you to stay healthy. This involves eating a healthy diet, maintaining a healthy weight and reducing your consumption of sugary, simple carbs. The keto diet ticks these boxes, and therefore helps to lower triglycerides. The keto diet may also reduce your
For years people believed that a high-fat diet would have a negative impact on your blood cholesterol levels, however this isn’t strictly true. To understand a little more about this, you need to understand what cholesterol is. Your body naturally has both cholesterol and lipoproteins. Lipoproteins are designed to carry the cholesterol around your body, and they contain both fat and protein. There are many different necessary lipoproteins, but the two most relevant ones here are called low-density lipoproteins (LDL) and highdensity lipoproteins (HDL). LDL is the one that we don’t want to have too much of. This molecule carries cholesterol from the liver into the rest of the body, where it can cause damage. You need to try and stay healthy to keep LDL levels low, in balance with your HDL levels. HDL does the opposite: it carries cholesterol away from the body to the liver, where it can be used or turned into waste product and expelled. We need a healthy high level of HDL to maximise this process, which in turn reduces our risk of heart disease. In order to boost your HDL levels, you need to be eating good, healthy sources of fat. The keto diet focuses on these types of fats. The diabetes community Diabetes.co.uk, states that a diet high in carbohydrates is likely to increase cholesterol levels and that a low-carb or ketogenic diet is proven to boost healthy HDL levels. The other important factor in the cholesterol equation is your triglyceride levels. These are usually measured at the same time as cholesterol. These are another form of blood lipid, or blood fat, molecules. A high level of triglycerides increases your risk of
When to ask a doctor While most of us can follow the keto diet with no problems, there are times when you should seek a medical opinion before undertaking any form of new diet, including the keto diet. The following groups of people are not advised to follow the keto diet without seeking medical advice: • • • • • • • •
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Type 1 and Type 2 diabetics Anyone with a history of kidney problems Anyone with liver or pancreatic problems Those with rare medical conditions, like muscular dystrophy Women who are pregnant, breastfeeding or trying to conceive Anyone with a history of eating disorders Children aged under 18 Anyone on prescription medication
quick & easy keto diet
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Good foods for keto We explore the best foods to include in your diet for your new keto lifestyle, as well as an overview of what’s definitely off the menu 26
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10 good foods for keto
1. Meat and poultry Most of your meals are likely to be based on meat or poultry, so buy the best that you can afford. Ideally you want to always eat grass-fed organic red meat, and free-range organic poultry, so shop around to see where you can get the best quality for your budget. Meat and poultry have a negligible carb value, but they give you the protein that you need as long as you stick to the right portion sizes. Make sure that you always serve them with a fatty sauce or cook them in coconut oil, and then fill the rest of your plate with veg.
2. Fish So that you don’t get bored with your meat and veg dishes, be sure to include plenty of fish in your diet. Aim for at least two portions of fish every week, with one of these being an oily fish. Fish is not only a great source of protein, but also packed with essential fatty acids, like omega-3. Try salmon, mackerel, tuna and cod to add variety to your meals. Shellfish is a good option too, but do be sure to check the carbs of whatever variety you choose, as some are significantly higher than others.
3. Eggs Eggs are one of your go-to foods on the keto plan, as they can be prepared in so many different ways. They are a great source of protein and fat, with only trace carbohydrates. They also contain a whole range of essential micronutrients, such as vitamins B2, B12, D and A. Make sure that you eat the whole egg, as the yolk is full of fatty acids and will help you feel fuller for longer, Eggs for breakfast is a great way to start the day, whether scrambled, hard boiled or fried in oil.
4. Oil Oil is such a storecupboard essential on the keto diet, as it’s a quick and easy way to add fat to any meal. Cook all your meat and fish in oil, as well as use it to drizzle over vegetables and salads. It’s useful to have more than one type of oil for different purposes. Coconut oil is great for cooking with, or you can simply eat a teaspoon straight every day. Extra virgin olive oil is great for making sauces or simply pouring straight. Experiment with other oils like avocado oil, sesame oil or rapeseed oil, which offer subtly different tastes.
5. Nuts and seeds Keeping a range of nuts and seeds to hand can be useful if you get hungry when you’re out and about. You do need to be mindful of how many carbs are in different varieties, as there is quite a big range, and also beware of portion sizes as the carbs can soon add up. But they are worth including due to the fact that they can contribute to your fat intake and are very portable for a snack. They are also great for adding to the top of salads for a nice crunch.
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QUICK & EASY KETO DIET
10
TIPS FOR KETO SUCCESS Embrace your new keto lifestyle with our top tips to help you stay on track and meet your goals
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10 TIPS FOR KETO SUCCESS
1. Get prepared to start
Before you even get started, you need to get prepared. If you are organised, you will be in a much better mindset to meet your goals and stay motivated. Set a date for when you want to start your new lifestyle. Go into your kitchen and remove foods that you won’t be able to eat on the keto plan. If you live with others or have a family, you may need to just relocate things so that you have some space to keep your foods and to hide temptation – this is also a great chance to get your family on board with a healthy-eating plan, even if not keto. If you have food that you won’t eat, don’t let it go to waste. Food banks will happily take donations of unopened dried foods, packets and cans, for example. Next, you need to fill your cupboards and fridge with all the lovely new keto food that you can eat. Having everything to hand will make it much easier to get through the first week, when you will have a lot of adaptions to make.
2. Start tracking If you have never tracked your food before, this can be quite hard to get used to, but it’s an important step on the road to success. When you first get started on the keto plan, you will have a steep learning curve when it comes to knowing the carb values of each and every food. Not to mention having to deal with your own personal macro ratios, and learning to weigh your food for every meal. The easiest thing to do is download a tracking app and start logging everything you eat! Even if you haven’t started on keto yet, it can be a good habit to get in to. Not only that, if you track your pre-keto diet, you will be able to make direct comparisons when you start your keto tracking. You can track more than just food though – why not keep a log of your weight and measurements too? This can help you to stay motivated on the plan. You could also keep a log of how you are feeling, including physical symptoms or your mood. These can be important indicators to track patterns or issues, and make links between certain foods and their effect on you.
3. Learn about portion size When asked to dish up the correct portion size on a plate by eye, most of us will get it wrong. This can weigh up to a big problem on the keto diet. As we can only have a certain amount of carbs and protein, usually measured in grams, getting this slightly wrong at every meal can really affect our chances of getting into a state of ketosis. For example, nut butter is a great treat on the keto plan, but it’s not carb free. If you have a tablespoon, you are looking at 100 calories and 3 grams of net carbs. Serve yourself two tablespoons as a snack or in a baked treat, and you are eating a lot more
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quick & easy keto diet
Leftovers and bulk cooking can really help when you need a quick and easy meal
Keeping it quick and easy The keto lifestyle doesn’t have to be complicated or time-consuming. We give you some top tips to make being keto fast and efficient
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he great thing about the keto diet is that it’s quite uncomplicated. The basics of most meals are wholefoods, many of which are ready to eat with minimal preparation in the kitchen. Here we’ll be looking at how you can make your food quick, easy and tasty too!
Salmon is really quick to cook, so you can start that as soon as you come home. Rub it in olive oil, season with salt and pepper and put under the grill. While it’s cooking, you can prepare a super-speedy salad. Chop up some avocado, add raw spinach leaves or lettuce, some cherry tomatoes, and anything else you have to hand. If you have some pre-boiled eggs, you can add them too, or crumble on a little feta. Add the salmon on top when it’s cooked and drizzle with olive oil. You can do this in about 10 minutes from start to finish, and it’s packed with nutrients. This formula works for all protein. You may wish to have cooked veg instead, but vegetables benefit
Fast food If you need something to eat the minute you walk in the door after a long day, then you need to have recipes to hand that you can knock out in under 20 minutes. Luckily, there are plenty of options!
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KEEPING IT QUICK AND EASY
from only being lightly cooked to retain all their goodness. If you have a steamer, this is a very quick and easy way to cook your veg, taking only minutes. Or you might want to lightly fry them in some butter – this works well with things like asparagus. Another option for a super-fast evening meal or lunch is a stir fry. Stir fries need to be cooked quickly so that they stay packed with flavour. Spend five minutes chopping up everything you want to add in the pot, and get your oil nice and hot. It is best to use a proper wok, as you’ll be able to move the food around the pan faster. This is why it cooks so quickly, as the sides of the wok can cook the food too. You can add pretty much anything you like to a stir fry, so you have endless variety. Strips of pork can be fried with slices of red pepper, broccoli, spring onions, garlic, ginger, a little tamari (soy sauce) and some sesame seeds. If even this feels like too much cooking – and we all have days like that – just grab a big plate and open the fridge. Start with raw vegetables, such as spinach, lettuce, bell peppers, tomatoes and so on. Next add some protein – pre-cooked chicken is good for this, or you could have a can of tuna to hand. Preboiled eggs are another protein option. Now scatter over some seeds and nuts, a few olives, and select a cheese. Feta is good for crumbling over, or try thinly shaved parmesan. Finally, dress with olive oil and you have a super-fast and filling salad, without cooking a single thing.
Who says that eggs and bacon are just for breakfast? Switch it up and eat it as your evening meal instead!
Switch your meals around The whole point of a keto lifestyle is to make it work for you. We’re all conditioned to think we have to eat certain things at breakfast, lunch and dinner. But who says? You can eat whatever you like at your three main meals and you can work this to your advantage. Maybe you are an early riser and have more time in the mornings. Could you have something like a lean chicken breast and vegetables, to set you up for the day? Then, in the evening, when you are tired, can’t be bothered to cook and rushed for time, you can scramble up some eggs, add bacon and avocado, and enjoy ‘breakfast’. As long as you eat the right balance of carbs, protein and fat, and choose healthy ingredients, you can eat what you want, when you want.
Low and slow Another way that you can keep your keto cooking easy is to cook for longer. Okay, so that doesn’t sound very fast, but we’re talking about meals that you can prepare in minutes and leave to cook. While your food is doing its own thing, you can get on with something else instead, freeing up your time. A slow cooker can be a real bonus for busy days. Fill it in the morning, set it on low and when you come home, dinner is done. You can even prep all your ingredients the night before, so in the morning you can just tip, turn on and go. Slow cookers are
also great for bulk cooking, so plan to double your recipes, making a spare couple of portions for another time. There are so many keto-friendly recipes that you can try. You can use it to simply cook a large joint of meat – the fattier the better, as they tend to stay more tender and flavourful when cooking for a long time. Then you can slice and serve with your choice of vegetables. Soups are also great in the slow cooker, and while they might have a reputation as being more of a winter staple, you can make some really light and fresh summer soups too. You just have to add all your ingredients and leave to cook all day, then blend and serve. If you want to add yogurt or cream to your soup, it is best to leave it out of the slow cooker and add it in right at the end before you blend. Curries and stews work well in the slow cooker, as it gives them plenty of time to marinate and mix all the flavours together. Just bear in mind that if you are adapting a hob-top recipe for the slow cooker, you will need to use less liquid. Your oven can be a useful tool as well. There are so many recipes where you can leave something to bake after minimal prep, and come back to it when it’s ready. A simple chicken breast baked in garlic butter is
Chilli is a very simple meal that can be prepped and slow cooked, perfect for when you have guests
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breakfast
Portobello mushrooms with fried eggs This satisfying breakfast is quick to prepare, but would also make a great weekend treat INGREDIENTS
METHOD
2 tbsp avocado oil
Preheat the grill to a moderately hot temperature.
4 portobello mushrooms, peeled with stems removed 4 large eggs 4 rashers streaky bacon 1 small handful flat-leaf parsley, chopped Salt Freshly ground black pepper
Brush the mushrooms with the avocado oil and season with salt and pepper. Arrange on a grilling tray. Grill until just tender to the tip of a knife, about 4-6 minutes. Remove from the grill and let cool briefly. Arrange the bacon rashers around the perimeters of the mushrooms, fashioning a border. Carefully crack the eggs into the centre of the mushrooms. Return to the grill until the eggs are cooked through with the whites and yolks set. Remove from the grill and let cool briefly before serving with a garnish of chopped parsley.
INFORMATION PREP TIME: 5 minutes COOKING TIME: 15 minutes SERVINGS: 4 DIFFICULTY: Easy Cannot be frozen
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portobello mushrooms with fried eggs
NUTRITIONAL INFORMATION Cal: 147 Protein (g): 13.4 Carbs (g): 4.6 Sugars (g): 1.2 Fat (g): 19.0 Sat. fat (g): 17.4 Fibre (g): 3.1 Sodium (g): 0.6
Lunch
Zucchini salmoN Missing the comfort of a plate of pasta? This nutritious courgetti delivers on taste INGREDIENTS
METHOD
4 large courgettes
Using a mandoline with a grater setting, shred the courgettes into long strands; you can also do this step freehand with a chef’s knife, or use a spiralizer if you prefer.
2 tbsp avocado oil 225 g | 8 oz | 1 1/2 cups Brussels sprouts, halved 150 g | 5 oz | /3 cup crème fraîche 2
150 g | 5 oz | 1 cup smoked salmon trimmings, or smoked salmon slices, cut into thin strips
Heat the oil in a large sauté pan set over a medium heat until hot. Add the courgette strands, Brussels sprouts, and a generous pinch of salt. Sauté for 2-3 minutes until softened, stirring occasionally. Add a splash of water, cover with a lid, and cook over a reduced heat until cooked through, about 3-4 minutes.
1 small handful chives
Remove the lid and stir in the crème fraîche. Bring to a gentle simmer before stirring in the smoked salmon, and some salt and pepper to taste.
Salt
Divide between plates and garnish with chives before serving.
Freshly ground black pepper
INFORMATION PREP TIME: 5 minutes COOKING TIME: 15 minutes SERVINGS: 4 DIFFICULTY: Easy Cannot be frozen
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Zucchini salmon
NUTRITIONAL INFORMATION Cal: 282 Protein (g): 10.2 Carbs (g): 8.8 Sugars (g): 3.7 Fat (g): 22.7 Sat. fat (g): 10.2 Fibre (g): 2.8 Sodium (g): 1.1
dinner
Steak with asparagus and tomato This simple steak supper is indulgent enough for a treat yet only takes minutes to make INGREDIENTS
METHOD
2 tbsp avocado oil
reheat a cast-iron pan over a moderate heat until very hot; it should P almost be smoking.
450 g | 16 oz sirloin steak, trimmed 2 vine tomatoes, cored, seeded, and roughly diced 250 g | 9 oz | 2 cups asparagus, woody ends removed 100 g | 3 1/2 oz | 1 cup mangetout 1 tsp dried oregano 1 tsp dried rosemary 2 - 3 tbsp flat-leaf parsley, chopped
Rub the steak with the oil and season generously with salt and pepper on both sides. Carefully lay the steak into the pan away from you. Let cook without disturbing until a golden-brown crust forms underneath the steak, about 4-5 minutes. urn and cook for a further 2-5 minutes depending on how well-done you T like your steak; the thickest part should register 60°C | 140F on a meat thermometer for medium-rare. Remove from the pan and loosely wrap in aluminium foil. Let rest for at least 10 minutes. Add the tomatoes to the pan juices, stirring off the heat and seasoning with a little salt and pepper.
Salt Freshly ground black pepper
I n the meantime, cook the asparagus and mangetout in a large saucepan of salted, boiling water until tender to the bite, about 3-4 minutes. Drain well and refresh under cold running water for 30 seconds. When ready to serve, split the asparagus spears in half. Slice the steak on the bias against the grain and divide between plates along with the asparagus and mangetout. poon over the tomatoes and pan juices. Sprinkle with the dried herbs S and chopped parsley before serving.
INFORMATION PREP TIME: 10 minutes COOKING TIME: 25 minutes SERVINGS: 4 DIFFICULTY: Easy CANNOT BE FROZEN
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steak with asparagus and tomato
NUTRITIONAL INFORMATION Cal: 329 Protein (g): 37.1 Carbs (g): 6.9 Sugars (g): 2.0 Fat (g): 16.4 Sat. fat (g): 4.6 Fibre (g): 2.6 Sodium (g): 0.4
DESSERTS
Vegan chocolate and avocado pudding Chocolate can be on the menu every so often with this rich and indulgent dessert INGREDIENTS
METHOD
320ml | 11 fl oz | 1 1/3 cups coconut milk, full-fat
Combine the coconut milk, cacao powder, stevia, vanilla extract, cinnamon, and salt in a heavy-based saucepan.
3 tbsp cacao powder, or cocoa powder
Warm over a low heat, whisking, until the mixture is smooth and even.
4 tbsp granulated stevia
In the meantime, halve, pit, and peel the avocados. Dice the flesh.
1 tsp vanilla extract 1 tsp ground cinnamon 1 pinch salt 2 ripe avocados
Pour the coconut milk mixture into a food processor or blender and add the avocado. Cover and blend on high until smooth; scrape down the sides from time to time as needed. Divide the pudding between serving glasses. Cover and chill for 4 hours before serving; if desired, transfer the pudding to a large piping bag fitted with a star-shaped nozzle and pipe the pudding into the glasses before chilling.
INFORMATION PREP TIME: 5 minutes COOKING TIME: 10 mins CHILLING TIME: 4 hours DIFFICULTY: Easy Cannot be frozen SERVINGS: 4
116
Vegan chocolate and avocado pudding
NUTRITIONAL INFORMATION Cal: 162 Protein (g): 2.4 Carbs (g): 9.9 Sugars (g): 6.9 Fat (g): 13.7 Sat. fat (g): 2.1 Fibre (g): 6.9 Sodium (g): 0.1
117
SNACKS
Salted peanut butter cookies Make these salty-sweet cookies for a delicious flavour combo that’s great for a teatime treat INGREDIENTS
METHOD
125 g | 4 1/2 oz | 1/2 cup salted peanut butter, no added sugar
Preheat the oven to 180°C (160° fan) | 350F | gas 4. Line a large rimmed baking tray with greaseproof paper.
1 tbsp raw coconut oil, melted
Thoroughly beat together all the ingredients, apart from the salt, in a mixing bowl until an even cookie dough forms.
6 tbsp granulated stevia
Drop 10 even tablespoons of the dough onto the baking tray, spaced apart. Flatten out with damp fingertips and then leave a cross-check imprint in them with the tines of a fork.
120 g | 4 oz | 1 cup ground almonds 3/4 tsp bicarbonate of soda 1 tsp vanilla extract Flaked sea salt, to serve
Bake for 10-12 minutes until golden at the edges. Remove from the oven and let the cookies cool on the tray for 10 minutes. After cooling, transfer to a wire rack to cool completely. When ready to serve, sprinkle with sea salt.
INFORMATION PREP TIME: 5 minutes COOKING TIME: 10 minutes SERVINGS: 10 approx. DIFFICULTY: Easy Cannot be frozen
120
9000
SALTED PEANUT BUTTER COOKIES
NUTRITIONAL INFORMATION Cal: 115 Protein (g): 5.5 Carbs (g): 4.0 Sugars (g): 0.9 Fat (g): 9.6 Sat. fat (g): 2.0 Fibre (g): 1.4 Sodium (g): 0.2