PURIT Y
LIFESTYLE STUDIOS
HEALTHY RECIPE BOOK FE B RUA RY E D I T I O N
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PURIT Y
LIFESTYLE STUDIOS
Medical Disclaimer The recipes within these pages are for information purposes only and in no way supersede any prior advice given by a medical practitioner, registered dietician or nutritionist. Should you cook and consume these recipes, you are choosing to do so of your own free will, without coercion and in the full knowledge that the recipes have not been personally designed for you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever that you should speak to a qualified medical practitioner for advice. Further, if you choose to cook and consume these recipes and feel that you are experiencing any adverse effects, then you should cease using these recipes immediately and consult your doctor.
Š Copyright 2016 Purrity Lifestyle Studios All rights reserved. No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the author.
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PURIT Y
Contents
LIFESTYLE STUDIOS
Drinks Cranberry pina colada Pomegranate refresher Creamy pineapple & ginger smoothie
Breakfast 1 2 3
Snacks & treats Blackberry chocolate cake 4 Courgette muffins 5 Peppered mackerel oatcakes 6
Apricot breakfast bars Salmon & dill omelette Walnut muffins
7 8 9
Lunch Spicy haddock stew 10 Sweet potato & cabbage hash 11 Zesty herby drummers 12
Dinner Overnight beef curry 13 Scottish stovies 14 Sri Lankan style chicken curry 15
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Welcome
PURIT Y
LIFESTYLE STUDIOS
Welcome to our Healthy Recipe Book - February Edition. This book will be your bible over the coming weeks! In case you didn’t know, nutrition will count for about 80% of your results. That’s right 80%! There is an important lesson to be learned from the story below... You see I used to have a client, let’s call her Lisa. Now Lisa trained very hard and never missed a training session and so with all this effort and dedication to her training she thought that the scales and the measuring tape would really be moving in the right direction at her weights and measurement day. I will never forget the look on her face when she found out that she lost only 1lb and half an inch from her waist. She was disappointed and so was I. “You have read the information on the importance of nutrition and you have been using the recipe book I gave you?” I asked. It turned out she never read it because she thought she already knew about nutrition and that her personal trainer wasn’t going to know more than she did. Sometimes we learn the hard way! I’m pleased to say that once Lisa had become fully aware of the importance of nutrition for fat loss, we were able to make some important changes. 28 days later she was 14lbs down and almost 2 dress sizes smaller. As the saying goes,
“When the student is ready, the teacher will appear.” And you are ready! That’s why you are reading this!
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Cranberry pina colada 150ml coconut water 70ml coconut milk 50g frozen cranberries 50g fresh or frozen pineapple juice of half a lime
PURIT Y
LIFESTYLE STUDIOS
Put all of the ingredients into a blender, liquid first and blend until smooth. Add more coconut water if required, to achieve the desired consistency. Consume immediately.
SERVES 1
PER SERVING: 207 Calories 26g Carbs 1g Protein 11g Fat
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DRINKS
1
Pomegranate refresher 60g pomegranate 1 apple eg Braeburn, diced 50g frozen cranberries Juice of 1 lemon 200ml cold water
PURIT Y
LIFESTYLE STUDIOS
Place all of the ingredients in a blender and blend until smooth. Add more water if required to achieve the desired consistency. Consume immediately.
SERVES 1
PER SERVING: 173 Calories 40g Carbs 1g Protein 1g Fat
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DRINKS
2
Creamy pineapple & ginger smoothie 150ml coconut water 100g pineapple a good pinch of ground ginger 1 small banana 1 tsp vanilla extract
PURIT Y
LIFESTYLE STUDIOS
Put all of the ingredients into a blender, liquid first and blend until smooth. Add more coconut water if required to achieve the desired consistency. Consume immediately.
SERVES 1
PER SERVING: 201 Calories 46g Carbs 2g Protein 1g Fat
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DRINKS
3
Blackberry chocolate cake 50g blackberries 150g Greek yoghurt 2 tbsps olive oil 2 tbsps organic butter, melted 3 tbsps honey 2 eggs 50g dark chocolate (minimum 70% cocoa), melted 1 tsp vanilla extract 100g plain flour (use gluten free if preferred) 3 tbsps cocoa powder 1/2 tsp baking soda 1/4 tsp baking powder 30g ground almonds a pinch of sea salt for the topping: 10g blackberries, mashed 20g dark chocolate (minimum 70% cocoa), melted 1 tsp chopped hazelnuts or macadamia nuts
PURIT Y
LIFESTYLE STUDIOS
Preheat oven to 180˚C/350˚F. Grease the sides and base of an 8” cake tin and line the base with baking paper. Mash the blackberries in large bowl. Add the remaining wet ingredients and stir well to remove any lumps. Sieve the flour into a separate bowl and add the remaining dry ingredients. Gently fold the dry ingredients into the wet mixture until thoroughly combined. Pour the mixture into the tin and use a spoon to gently level off. Bake for 30-35 minutes until a skewer comes out clean. Leave to cool in the tin for 5 minutes, then turn out onto a wire rack to cool completely. To make the topping, mix the blackberries and dark chocolate in a small bowl and spread onto the top of the cake. Sprinkle over the chopped nuts and allow the topping to set. Cut into 9 slices. Store any leftovers in an airtight container for up to 3 days.
SERVES 10
PER SERVING: 195 Calories 19g Carbs 5g Protein 11g Fat
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SNACKS
4
Courgette muffins 1 medium sized bramley apple, peeled, cored and sliced 150g plain flour (use gluten free if preferred) a pinch of sea salt ¼ tsp baking powder 3 eggs 3 tbsps honey 1 tsp vanilla extract 1 medium sized courgette, coarsely grated 30g dark chocolate chips MAKES 9 MUFFINS
PURIT Y
LIFESTYLE STUDIOS
Preheat oven to 170˚C / 350˚F. Grease 9 muffin tin compartments with coconut oil. Bring a small saucepan of water to the boil. Add the apple and cook for 2-3 minutes, until soft. Drain and allow to cool. Gently mash in the sieve to remove excess water. In a large bowl combine the flour, salt and baking powder. Add the eggs, honey, vanilla extract and apple purée and mix well. Fold in the grated courgette and dark chocolate. Spoon the mixture into the muffin tin compartments. Bake for 15 minutes or until the muffins spring back to the touch. Leave to cool in the tin. Store in an airtight container for up to 3 days.
PER MUFFIN: 127 Calories 21g Carbs 4g Protein 3g Fat
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SNACKS
5
Peppered mackerel oatcakes 100g peppered mackerel 1 tsp fresh lemon juice 30g yellow bell pepper, diced 20g spinach leaves, finely chopped 2 cherry tomatoes, halved 3 organic oatcakes
PURIT Y
LIFESTYLE STUDIOS
Mash the mackerel in a bowl. Add the lemon juice and mix well. Mix in the spinach and pepper. Serve with oatcakes and tomatoes. Consume immediately.
SERVES 1
PER SERVING: 422 Calories 28g Carbs 19g Protein 26g Fat
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SNACKS
6
Apricot breakfast bars 90g organic coconut oil 50g tahini 40g honey or maple syrup 300g porridge oats (use gluten free if preferred) 80g dried apricots, chopped finely 20g macadamia nuts, chopped 1 tsp vanilla extract 40g pumpkin seeds 10g chia seeds 50g crunchy nut butter of choice a pinch of sea salt SERVES 15
PURIT Y
LIFESTYLE STUDIOS
Preheat oven to 170ËšC / 350ËšF. Line a baking tray with baking paper. Melt the coconut oil, tahini and honey over a low heat, stirring constantly. Remove from heat and set aside. Place all of the remaining ingredients in a large bowl and stir. Add the oil mixture and stir well to combine. If the mixture is a little dry, add a splash of cold water or almond milk. Transfer the mixture to the tray and shape into a rectangle, approximately 11/2 cm thickness. Press the top of the mixture gently to even surface. Bake for 20-25 minutes or until golden brown. Allow to cool then cut into 15 slices. Store in an airtight container and refrigerate for up to 4 days.
PER SERVING: 205 Calories 17g Carbs 5g Protein 13g Fat
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BREAKFAST
7
Salmon & dill omelette
PURIT Y
LIFESTYLE STUDIOS
a pinch of dried dill 1 tsp ghee or butter 100g fresh salmon fillet 1/2 small white onion, finely chopped 1 handful mushrooms, chopped 1/2 medium tomato, diced 4 eggs 2 egg whites a pinch of sea salt and black pepper 40g cheddar cheese, grated (use dairy free cheese if preferred) 1 handful spinach leaves SERVES 2
Season the salmon with dill. Melt the ghee / butter in a large frying pan over a medium / high heat. Add the salmon and cook for around 10-12 minutes, turning halfway. When cooked, the flesh should be a pale pink colour throughout. Remove from pan and set aside. Reduce the heat to medium. Add the onion and mushrooms to the pan and sautĂŠ gently until soft for 2-3 minutes, stirring frequently. Add the tomatoes and cook for 2-3 minutes, until soft. Remove the vegetables from pan and set aside. Remove any bits from the pan. Whisk the eggs and whites in a jug and season with salt and pepper. Pour the eggs into the pan. Cook gently for 3-4 minutes until the edges of the mixture start to crisp. Add the cheese and spinach leaves and cook until the leaves have wilted. Using a slice, carefully fold the omelette in half. Remove from the pan, slice in half and serve. Store in an airtight container and refrigerate for up to 3 days.
PER SERVING: 393 Calories 7g Carbs 35g Protein 25g Fat
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BREAKFAST
8
Walnut muffins 1 large banana 125g pineapple, finely chopped 3 eggs 20ml olive oil 40g honey (or use natural sweetener of your choice) 1 tsp vanilla extract 1 tsp lemon juice 225g plain flour (use gluten free if preferred) 20g ground almonds a good pinch of sea salt 1/4 tsp baking soda 1 heaped tsp cinnamon 20g walnuts, finely chopped MAKES 10 MUFFINS
PURIT Y
LIFESTYLE STUDIOS
Grease 10 muffin compartments with coconut oil. In a large bowl, mash the banana and pineapple. Add the remaining wet ingredients and mix well. Sieve the flour into a separate bowl and add the remaining dry ingredients. Add the dry mixture to the wet and fold in gently until thoroughly combined. Spoon the mixture into the compartments. Bake at 175˚C / 350˚F for 30 minutes, or until toothpick inserted in centre of muffin comes out clean. Allow to cool for 5 minutes then relive from tin and transfer to a wire rack to cool. Store in an airtight container for up to 4 days.
PER MUFFIN: 169 Calories 27g Carbs 4g Protein 5g Fat
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BREAKFAST
9
Spicy haddock stew 1 tsp ghee or organic coconut oil 1 tsp black mustard seeds 1 cinnamon stick 10 curry leaves 2 bay leaves 8 peppercorns 1 onion, chopped 2 small carrots, chopped ½ a medium sized butternut squash, roughly chopped 600g haddock fillets 2 tsp turmeric a pinch of sea salt 170ml coconut milk 150ml cold water or unsweetened almond milk
PURIT Y
LIFESTYLE STUDIOS
Melt the ghee / oil in a large saucepan over a medium heat. Add the mustard seeds, cinnamon stick, curry leaves, bay leaves and peppercorns. Heat, stirring for 1 minute. Add the onion and sauté for 2-3 minutes, stirring. Add the carrot and squash and sauté gently for 8-10 minutes until soft. Add the fish, turmeric, salt, coconut milk, and cold water / almond milk. Bring to the boil then reduce to a simmer. Cover and cook for 20 - 30 minutes. Ensure that the fish is thoroughly cooked before serving. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on the same day.
SERVES 4
PER SERVING: 330 Calories 16g Carbs 35g Protein 14g Fat
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LUNCH
10
Sweet potato & cabbage hash
PURIT Y
LIFESTYLE STUDIOS
3 tsps organic coconut oil or ghee 1 small white onion, peeled and chopped 2 small carrots, peeled and chopped finely handful of Savoy cabbage leaves, shredded 1 baked sweet potato, cut into chunks 1 tbsp soy sauce, reduced salt 2 eggs salt and pepper to season
Melt 2 tsps oil / ghee in a frying pan over a medium heat.
SERVES 2
In a separate frying pan, melt the remaining oil / ghee over a medium heat. Crack the eggs carefully into the pan, and cook for several minutes. Flip eggs and cook for 1 minute.
Add the onion and carrots and sautĂŠ gently for 3-4 minutes, stirring. Add the cabbage and sweet potato and cook for 5 minutes or until the potatoes are golden and crisp. Add the soy sauce and season to taste with salt and pepper. Remove pan from heat. Divide the hash between two plates.
Place the fried eggs on top of the two servings of hash. Consume immediately.
PER SERVING: 364 Calories 50g Carbs 14g Protein 12g Fat
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LUNCH
11
Zesty, herby drummers 6 fresh chicken drumsticks (approximately 600g) juice of 2 lemons 2 tsps olive oil 1 tsp dried basil 1 tsp dried oregano 1 tsp Italian seasoning a pinch of sea salt and black pepper SERVES 2
PURIT Y
LIFESTYLE STUDIOS
Place the chicken in a large bowl. Mix all of the other ingredients together and pour over the chicken. Mix well to cover. Cover the bowl and refrigerate for 4-12 hours, depending on how much time you have. Preheat oven to 180˚C/350˚F. Line a baking tray with a sheet of foil. Place the chicken on the foil and cook for 30-40 minutes or until the chicken is crispy and cooked thoroughly. Serve. Store any leftover chicken drummers in an airtight container and refrigerate for up to 3 days.
PER SERVING: 475 Calories 3g Carbs 55g Protein 27g Fat
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LUNCH
12
Overnight beef curry 700g beef, diced 2 large white onions, finely chopped 6 cloves garlic, finely chopped a thumb sized piece of fresh ginger, finely chopped 6 green chillies, finely chopped 2 tsps ground fenugreek 1 tsp ground turmeric 1 tsp ground garam masala 1 tsp whole garam masala (optional) a pinch of sea salt 2 tsps ghee or coconut oil 1 tin chopped tomatoes SERVES 4
PURIT Y
LIFESTYLE STUDIOS
Mix everything up in a bowl (except the ghee / oil and tinned tomatoes). Transfer to a sealable storage bag and refrigerate for at least 4 hours or overnight. In a large saucepan, melt the ghee / oil over a medium heat. Empty the contents of the bag into the saucepan and cook for 10 minutes, stirring until the onions have softened and the beef is brown all over. Add the chopped tomatoes and a splash of cold water. Cover and cook for 2-3 hours until the beef is tender. Add more water whilst cooking if the mixture becomes too dry. Store any leftovers in an airtight container and refrigerate for up to 4 days or freeze on same day.
PER SERVING: 330 Calories 15g Carbs 45g Protein 10g Fat
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DINNER
13
Scottish stovies 1.4kg (peeled weight) all rounder potatoes, peeled and cut into chunks 3 small white onions, peeled and diced 1 3/4 pts cold water 400g pork sausages (minimum 90% meat), cut into thick slices sea salt and black pepper to season SERVES 4
PURIT Y
LIFESTYLE STUDIOS
Place the potatoes and onions in a large saucepan. Add the water and stir well. Bring to the boil then reduce to a simmer. Cover and cook for 10 minutes. Add the sausages and season with salt and pepper. Stir and simmer for 30 minutes. Check seasoning then mash the potatoes gently, to break them up. Cook for a further 10 minutes, or until the potatoes are cooked. Serve. Serving suggestion: Serve with plenty of steamed leafy green vegetables. Store any leftover stovies in an airtight container and refrigerate for up to 3 days or freeze on same day.
PER SERVING: 557 Calories 66g Carbs 26g Protein 21g Fat
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DINNER
14
Sri Lankan style chicken curry 2 tsps ghee or coconut oil 1 cinnamon stick 1 tsp mustard seeds 20-25 curry leaves 3 small red onions, finely sliced 40g fresh ginger, finely chopped 8 garlic cloves, finely chopped 4-6 green chillis, finely chopped 800g fresh chicken breast, diced 1 tin chopped tomatoes 200ml fresh chicken stock (or use 1 organic stock cube) 2 tsps unroasted curry powder 1 tsp turmeric 1 tsp salt 1/2 tsp ground black pepper SERVES 4
PURIT Y
LIFESTYLE STUDIOS
Melt the ghee/oil in a large saucepan over a medium heat. Add the cinnamon stick, mustard seeds and curry leaves and cook for 2-3 minutes, stirring frequently. Add the onions and sauté for 3 minutes, until soft. Add the garlic, ginger and chillis and cook for 3 minutes, stirring. Add the chicken and cook for 3-4 minutes, stirring well. Add the tomatoes and stock and stir well. Turn up the heat to medium/high then reduce to a gentle simmer. Cover and cook for 5-6 minutes, stirring occasionally. Add the remaining spices and salt and pepper. Cover and cook for 8-10 minutes. Serve with rice. Store any leftover curry in an airtight container and refrigerate for up to 4 days or freeze on same day.
PER SERVING: 419 Calories 22g Carbs 67g Protein 7g Fat
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DINNER
15