k c a p e p i Rec
BREAKFAST Scrambled eggs 5 ways
5
Pancakes
6
Overnight oats
7
Paleo granola
8
Smoothies
9
Breakfast muffins
10
LUNCH Beany broccoli green soup
11
Store cupboard salads
12
Stuffed Portobello mushroom
13
Chicken or tofu lettuce wraps
14
Buddha bowl
15
Mackerel pate
16
Apple and tune salad
17
DINNER Slow cooker turkey chilli
18
Healthy butter chicken
19
Chicken with butternut
20
Teriyaki salmon bowl
21
Mediterranean cod tray bake
22
Orange teriyaki pork tenderloin
23
Rainbow frittata
24
Sweet potato and black bean chilli
25
SNACKS Beetroot hummus and crudites
27
Yoghurt fruit pot
28
Almond and apricot energy bars
29
The food plan has been designed by Venus Nutrition, to achieve the following results: Introduce healthy habits Nourish your body with fabulous, fresh nutrients Reduce toxic load (caffeine, alcohol, sugar etc) for healthy ageing Feel energised and full of vitality Replenished muscle mass for joint stability Improved cognition and sleep quality A healthy weight Reduce risk of age related disease and illness
The recipes have all been designed with the following principles in mind: Low carbohydrate (different to NO carbs) Blood sugar balancing Good quality proteins Good fats, e.g. avocado, nuts High nutrient density Easy to prepare – 15-20 mins max Gluten free
Here are the 6 simple rules and guidelines 1. Do not skip meals–aim for 3 main meals
2. Limit snacking – try not to snack in the morning, have a snack in the afternoon if the gap between lunch and dinner is longer than 5-6 hours
3. Always include protein with every meal / snack
4. Aim to follow the food plan at least 80% of the time
5. Drink 2-2.5 litres of fluids per day : water, teas, and soups all count
6. Limit or eliminate alcohol, caffeine, sugar, artificial sweeteners
BREAKFAST
SCRAMBLED EGG – 5 WAYS Spinach and Feta 2 large eggs, smidge of cold water, 1 tsp coconut oil, pinch of salt, twist of black pepper. Wilt a generous handful of spinach in a teaspoon of coconut oil and a splash of water. Crumble a tablespoon of feta.
Fresh Herbs 2 large eggs, smidge of cold water, 1 tsp coconut oil, pinch of salt, twist of black pepper. Chop up a mix of fresh herbs. Chives and parsley are a great combo.
Parmesan and Pesto 2 large eggs, smidge of cold water, 1 tsp coconut oil, pinch of salt, twist of black pepper. Grate 2 teaspoons of parmesan and use 1 tablespoon of pesto.
Smoked Salmon, Cream Cheese and Chives 2 large eggs, smidge of cold water, 1 tsp coconut oil, pinch of salt, twist of black pepper. 30g of chopped smoked salmon, 30g cream cheese, sprinkle of chopped fresh chives.
Tomatoes and Red Pepper 2 large eggs, smidge of cold water, 1 tsp coconut oil, pinch of salt, twist of black pepper. Chop up 4-6 cherry tomatoes or 1 larger tomato, together with a few slices of red pepper and sauté in 1 tsp coconut oil for 2—3 mins.
METHOD 1. Mix the eggs, water, salt and pepper and give it a good whisk. 2. Melt the oil in a non stick pan and add the eggs. 3. Gently fold the eggs with a wooden spoon, until they are almost set. 4. Final stage is to add in the filling – stir gently for a few seconds until nicely integrated.
BREAKFAST PANCAKES Everybody loves pancakes, don’t they? And they can be part of a healthy lifestyle too! You can pick the recipe
Choose one of the following toppings!
you want (there is even a vegan option) and choose your topping / filling so that it fits with your taste buds! Pick a pancake recipe from the 3 options below. To cook the pancakes (all options), melt a little coconut oil in a hot frying pan and fry on each side for about 60 seconds.
Banana Pancakes 1 medium banana, 2 eggs, mash the banana and then mix the eggs in thoroughly.
Oat Pancakes 40g oats, 1 egg, 8 tbsp unsweetened milk of your choice. Mix everything thoroughly.
Vegan Oat Pancakes 40g oats, 1 tbsp flaxseed mixed with 3 tbsp water and leave for 10 mins, 6 tbsp milk of your choice. Mix everything thoroughly.
Cinnamon Yoghurt Mix 2 tbsp plain Greek yoghurt with ½ tsp coconut palm sugar and ½ tsp cinnamon
Berry Chia Jam Mash 2 handfuls of fresh or defrosted berries, mix in 1 tbsp chia seeds and leave for 10 minutes
Nut Butter 1 heaped tbsp of no added sugar nut butter
Pick a fruit 1 handful of berries, 2 chopped plums / apricots 1 chopped apple / pear / nectarine
BREAKFAST OVERNIGHT OATS Oats are such a versatile food and can help you to stay fuller for longer as it’s a slow releasing carbohydrate. You can also mix and match toppings and fillings to ensure that you get a good balance of healthy fats, protein and at least a portion of fruit to set you up for the day. Choose an item from each category and mix all the ingredients thoroughly. Top with your choice of topping, put in the fridge overnight and it’s ready for you first thing in the morning!
Base (40g) oats | quinoa flakes | buckwheat flakes
Liquid (150ml unsweetened) almond milk | hemp milk | coconut milk
Protein 1 tbsp protein powder | 100g plain Greek yoghurt 20g chopped nuts
Seeds (1 tbsp) chia seeds | flaxseeds | pumpkin seeds
Toppings 1 handful frozen/fresh berries 1 chopped apple/pear/peach/nectarine 2 chopped plums/apricots
BREAKFAST
PALEO GRANOLA
Ingredients (approx 12 servings) 140g almonds 125g cashews 35g pumpkin seeds 35g sunflower seeds 35g unsweetened coconut flakes 40g coconut oil 40g raw honey
Method 1. Preheat oven to 140C. 2. Place the almonds, cashews, pumpkin seeds, sunflower seeds and coconut flakes in a blender and pulse a few times to break into small chunks. 3. Place the coconut oil, raw honey, sea salt and vanilla extract in a medium sized saucepan over medium-high heat and allow to melt. 4. Stir to combine, then add the nut mixture and stir until everything is fully coated. Spread the granola mixture evenly onto a baking sheet
1tsp vanilla extract
lined with parchment paper and cook for about 20-25 mins.
1tsp sea salt
5. Remove from the oven, add the dried fruit and sprinkle with sea salt,
50g unsweetened dried fruit,
pressing the mixture together firmly to form a tight, flat surface.
e.g. goji, blueberries, cherries
6. Allow to cool for about 20-30 mins or until fully hardened, and then break into chunks. 7. Store in an airtight container for up to a week. 8. A breakfast portion is 40g, serve with plain yoghurt and berries.
SMOOTHIES A guaranteed method of creating a perfectly balanced smoothie every time. Select one item from each of the 4 categories and whizz!
Pick a base – Approx 200ml (serves 1) almond milk, oat milk, coconut milk, water, iced green tea
Pick a fruit 2 tbsp frozen berries, 1 pear, 2 plums, 1 nectarine/apple/peach
Pick a protein / healthy fat 30g cashews/almonds, 1 tbsp chia seeds, 1 tbsp nut butter, 1 tbsp sunflower/pumpkin seeds
Pick a veggie ½ avocado, handful spinach/kale, 2 inches cucumber, handful lettuce/rocket
Blueberry Blitz (example) 200mls almond milk, handful frozen blueberries, 30g cashews, ½ avocado
BREAKFAST BREAKFAST MUFFINS
Ingredients (approx 12 servings)
Method
Coconut oil for greasing the tin/cases
1. Preheat your oven to 180°C.
12 large free range eggs
2. Use the coconut oil to grease your muffin tins or cases. You can melt the coconut oil first if you find it easier to handle,
Seasonings – this can be customised according to personal taste, but at a minimum you will require:
but usually direct contact with your hands will melt the oil
1 tsp salt
3. Mix together your fillings in a bowl and then evenly divide
1 tsp ground pepper
between the twelve muffin cases.
1 tsp turmeric
4. In a jug, beat the eggs, add the seasonings and mix well.
enough to spread.
5. Pour the egg mixture into the cases that you filled in step 3. 2-3 fillings – vegetarian or meat/fish as you choose:
6. Bake for 18-20 mins checking that when a fork is pricked into
225g onion, diced
7. Enjoy warm. Once cooled, store in an airtight container in the
225g spinach 225g mushrooms, diced 1 chilli, chopped 1 bell pepper, diced 2 slices of smoked salmon/turkey breast /chicken breast/ham etc, sliced
the centre of the muffin, it comes out clean. fridge.
LUNCH BEANY BROCCOLI GREEN SOUP Ingredients 300–400ml water, depending on how thick you like your soup 1 head of broccoli 200g spinach 400g tin cannellini beans 1 tbsp olive oil handful of coriander 4 cloves garlic 2 tsp cumin Juice of 1 lemon salt and pepper
Method 1. Chop the broccoli into small pieces. 2. Crush the garlic and place it in a frying pan with the cumin, salt, pepper and olive oil. SautĂŠ for a few minutes then add the broccoli and 2-3 tablespoons of water. 3. Cook until the broccoli is tender, then stir in the spinach and let that wilt. 4. Place the rinsed beans, lemon juice, coriander and salt into a blender with the water and broccoli and spinach mix. 5. Blend until smooth, then reheat and serve.
LUNCH STORE CUPBOARD SALADS
Pick an item from each category and enjoy a new creation every time! Store cupboard protein (100g, all tinned) chickpeas | cannellini beans | kidney beans | tuna 2 boiled eggs | salmon
Base leaves - 2 large handfuls kale | spinach | lettuce | mixed leaves
Rainbow veg (choose min of 3, max – as many as you can eat!) 1/2 red/yellow pepper | 80g broccoli OR cauliflower | handful sugar snap peas | 2 Inch chunk cucumber | handful cherry tomatoes | 2 sticks celery | 3 mushrooms | 1/2 avocado | 1 medium beetroot | 1 red onion
Fresh herbs - A handful, chopped mint | parsley | coriander | chives | thyme | basil
LUNCH
STUFFED PORTOBELLO MUSHROOMS Ingredients (serves 4)
8 large Portobello mushrooms, stems trimmed 2 tbsp extra virgin olive oil 1 shallot, finely sliced 160g baby spinach salt and pepper small jar of red pasta sauce 100g soft goat’s cheese bag of mixed leaves
Method 1. Preheat the oven to 220° C. 2. Lightly grease a baking tray with olive oil. 3. Distribute the mushrooms, stem side up, and brush with olive oil. Season with salt and pepper. 4. Roast for 20 to 25 mins, or until tender. If any moisture collects in the mushroom caps, drain and discard. Meanwhile, heat 1tbsp oil in a large pan and add the shallots and sauté for 3 to 4 mins, stirring frequently. 5. Add the baby spinach, sauté until just wilted, season with salt and pepper. 6. Fill each mushroom with a large spoon of the red pasta sauce, top with the wilted spinach mixture and a slice the goat’s cheese. 7. Bake for 10-15 mins and serve with mixed leaf salad.
LUNCH
CHICKEN OR TOFU LETTUCE WRAPS This makes a great packed lunch. Pack the chicken and lettuce in separate containers and assemble at work.
Ingredients 2 tsp maple syrup 1 tsp tamari (gluten-free soy sauce) ½ tsp chilli flakes 5 mini chicken fillets, chopped OR sliced ½ packet firm tofu, drained, cubed olive oil 4 lettuce leaves ¼ red onion, finely sliced 1 tbsp salted peanuts 5-6 cherry tomatoes, quartered
Method 1. Mix maple syrup, tamari and chilli in a bowl, stir in the chicken or tofu pieces. Leave to marinate for a few minutes 2. Heat some olive oil in a frying pan, add the chicken/tofu pieces with the marinade. 3. Cook for 5–6 minutes until the chicken/tofu is cooked through and the marinade starts to caramelise. Set aside and leave to cool 4. Transfer to a lunchbox and keep in the fridge. 5. Pack the vegetables and peanuts into a separate container.
LUNCH
BUDDHA BOWL Bowls make perfect packed lunches and are a great way of using up leftovers. The possibilities for different combinations are endless, you’ll never get bored. You can also prep for this at the weekend: boil some eggs, roast some veg, cook the pulses … then during the week all you have to do is throw a bowl together in the evening and just get it out of the fridge to take to work the next day. Sorted!
Pick 1 carb serving 50g (dry weight) cooked quinoa | 1 cup cooked (gluten-free) soba noodles | 40g (dry weight) cooked brown rice | 5-6 cooked new potatoes (as these will be cold, they only provide resistant starches, low-GL)
Pick 1-2 protein servings (100g) cubes or strips of leftover cooked chicken | diced or flaked leftover cooked fish | cooked prawns cubed tofu (plain, fried or baked) cubed tempeh (plain or fried) | hard-boiled eggs | ½ tin kidney beans | ½ butter beans | ½ tin chickpeas | Puy lentils
Pick 3 vegetable servings 1 tbsp roasted mixed veg | 1 tbsp steamed mixed veg | 5 cherry tomatoes | 3 mushrooms | ½ chopped pepper | 1” cucumber, diced 1 spring onion
Pick 1or more herbs parsley | coriander | basil | chives
Pick a dressing pesto, Asian (tamari, lime juice and sesame oil)
LUNCH
MACKEREL PATE Ingredients (8 portions)
Method
4 pre-cooked smoked mackerel fillets
1. Take skin off cooked mackerel.
(available in fish section at all supermarkets).
2. Mash in a mixing bowl.
Make sure you go for the plain one not the peppered one
3. Chop spring onions finely and add to bowl.
8 spring onions
4. Add lots of black pepper.
2 tbsp ‘Total’ Greek yoghurt
5. Spread on 1 slice of gluten free bread, lightly
(keep adding until you get desired texture to your taste)
toasted if preferred.
black pepper
6. Add a sliced tomato and small handful watercress.
gluten free bread
LUNCH APPLE AND TUNA SALAD Ingredients 175g tuna in brine, drained 1 apple, chopped 1 celery stick, sliced 1 little gem lettuce, torn into bite-sized pieces 1 tbsp mayonnaise 85g live natural yoghurt 2 tsp lemon juice sea salt and ground black pepper
Method 1. Drain the tuna and mix well with the remaining ingredients.
DINNER
SLOW COOKER TURKEY CHILLI
Ingredients (serves 4) 500g minced turkey 1 tsp coconut oil 1 onion, chopped 1 red & 1 green pepper, chopped 1 red chilli, chopped 3 cloves garlic, minced 2 x 400g tin tomatoes 2 x 400g tins kidney beans, drained 1 tsp chilli powder 1 tsp ground cumin 1 tsp dried oregano & fresh coriander salt & pepper 1 avocado, sliced
Method 1. In a large frying pan heat the oil and add ground turkey. 2. Crumble and cook until almost cooked through but still slightly pink, 4—5 mins. Drain excess liquid. 3. Add turkey to your slow cooker along with all remaining ingredients. 4. Stir until combined. 5. Cook on low for 6 hours, or high for 4 hours, stirring occasionally. 6. Once cooked, taste and adjust seasonings as desired. 7. Ladle into individual serving bowls and top with coriander and sliced avocado. This goes well with quinoa or cauli rice.
DINNER
HEALTHY BUTTER CHICKEN Ingredients (serves 4)
Method
1 tsp olive oil
1. Heat the oil in a large frying pan and brown the chicken,
4 skinless, boneless chicken
3 to 5 mins. Transfer to a plate.
breasts, cut into cubes
2. Add onion, garlic, ginger and spices to pan. Cook, stirring often,
1 onion finely chopped
until onion starts to soften, about 3 mins.
3 garlic cloves, minced
3. Return chicken and juices to pan. Stir in the passata and
1 tbsp fresh ginger, grated
scrape up and stir in any brown bits from pan bottom.
2 tsp garam masala,
4. Simmer until slightly thickened, about 5 mins.
1 tsp turmeric
5. Add almond butter and season with salt and pepper and stir well.
1 tsp paprika, 1 tsp ground coriander
6. Sprinkle with coriander.
Âź tsp cinnamon 680ml jar tomato passata 2 tbsp almond butter pinch salt and pepper bunch chopped fresh coriander
DINNER CHICKEN WITH BUTTERNUT Ingredients (serves 4)
Method
4 chicken legs
1. Preheat the oven to 200°C.
1 small butternut squash
2. Chop the butternut into thin wedges, discarding the seeds and skin.
1 red pepper
3. Place the wedges in a large roasting tray with the chicken legs.
2 cloves garlic, crushed
4. Mix together the tamari, olive oil, crushed garlic, oregano in a small
2 tsp oregano
bowl and pour over the chicken and butternut, turning to coat all sides.
4 tbsp tamari (soy sauce)
5. Grind over some black pepper, make sure the chicken is skin side up
2 tbsp olive oil
and place at top of the oven.
zest of 1 lemon
6. De-seed the red pepper and chop into strips. After the chicken has
a little chopped parsley
been in the oven for 10 minutes, add the red pepper, pushing the strips down into the juices. Return to the oven for 20 minutes. 7. By then the squash should be soft and the chicken skin brown and crispy. Take the tray out of the oven, scatter lemon zest and chopped parsley.
DINNER TERIYAKI SALMON BOWL Ingredients (serves 4)
Method
2 salmon fillets (preferably wild)
1. Preheat oven to 200°C.
2 tbsp tamari (soy sauce)
2. Prepare a baking sheet with foil.
2 tbsp mirin (rice vinegar)
3. In a small pan, combine tamari, mirin, sherry and honey and
2 tbsp sherry
heat gently over a low-medium heat.
1 tsp honey
4. While mixture is heating, whisk together in a separate small bowl
1 ½tsp water
corn flour and water. Add flour mixture to tamari mixture and
1 tsp corn flour
bring to boil. Reduce heat and stir until teriyaki reaches desired
180g cooked quinoa
consistency (about 2-3 mins).
60g fresh spinach
5. Place salmon fillets (skin side down) on prepared baking sheet, brush
½ avocado, sliced
with teriyaki sauce. Reserve any unused teriyaki sauce.
40g edamame, shelled
Place salmon in oven and cook for approx. 12-15 mins until pink.
1 carrot, grated
6. Whilst salmon is cooking, heat a large pan, drizzle a small amount
1 tsp sesame seeds
of water and cook spinach until it wilts, season with salt and pepper.
1 sheet Nori (or roasted seaweed
7. Remove salmon skin and discard.
snack) cut into thin slices
8. To assemble, divide cooked quinoa between bowls. Top with
1 spring onion, sliced
almonds, spinach, carrot, edamame, avocado, sesame seeds, onions and Nori strips. Drizzle remaining teriyaki sauce over bowls.
DINNER MEDITERRANEAN COD TRAY BAKE Ingredients (serves 4) 2 red peppers, de-seeded and chopped 2 red onions, cut into wedges 250g cherry tomatoes handful black olives ½ x 680g jar passata 400g can butter beans, drained 4 skinless cod fillets (about 600g) small bunch basil
Method 1. Heat oven to 200°C. 2. Put the peppers, onions, tomatoes and olives into a large, deep baking tray and cook for 15 mins until they start to soften and char at the edges. 3. Stir in the passata, butter beans and seasoning, then create 4 little wells and nestle in the cod. Return to the oven and cook for a further 15 mins until the cod is cooked through. 4. Sprinkle over the basil and serve with large green salad.
DINNER ORANGE TERIYAKI PORK TENDERLOIN Ingredients (serves 4) 2 tbsp sesame oil 450g pork tenderloin, cut into 8 equal slices 1/4 cup tamari (soy sauce) 2 tbsp mirin (sweet rice wine) 2 tbsp fresh orange juice & 1/2 tsp grated zest 1/2 tsp fresh ginger, peeled and grated 2 garlic cloves, grated 1 tbsp sesame seeds 3 salad onions, cut diagonally into 1/4 inch pieces
Method 1. Heat a large frying pan over medium-high heat. 2. Add 1 tbsp oil to pan. Add pork slices to pan; cook 2—3 minutes on each side or until done. Remove from pan and keep warm. 3. Add remaining 1 tbsp oil, tamari, and next 4 ingredients (through garlic) to pan; bring to a boil. Cook 3 minutes or until mixture is syrupy. Remove from heat and stir in zest. Return pork to pan, turn to coat on all sides. Sprinkle with sesame seeds and green onions. 4. Serve with half plate steamed veg, all colours.
DINNER
RAINBOW FRITTATA
Ingredients (serves 2) 4 eggs 50g mushrooms ½ yellow pepper ½ green pepper 1 small red onion 6 cherry tomatoes halved pinch of freshly ground black pepper. 1 tbsp parmesan
Method 1. Slice mushrooms, chop peppers, red onion and tomatoes into small chunks and lightly fry for 5 minutes until softened. 2. Whisk up eggs with ground pepper. 3. Pour into frying pan on top of the vegetables and let cook on medium heat for 5 minutes. 4. Grate 1 tbsp parmesan cheese on top and place under grill for few minutes for top to brown slightly and cheese to melt. 5. Serve with green salad of rocket, spring onions , cucumber and olives and drizzle with balsamic vinegar and olive oil.
DINNER SWEET POTATO AND BLACK BEAN CHILLI Make a double batch of this quick vegetarian chilli and eat it for lunch the next day or freeze the extras for another night. We love the smoky heat from the ground chipotle, but omit it if you prefer a mild chilli.
Ingredients (serves 6)
Method
1 tbsp coconut oil
1. Heat oil over medium-high heat.
1 large sweet potato, peeled and diced
2. Add sweet potato and onion and cook for about 4 mins.
1 large red onion, diced
Add garlic, chilli powder, cumin, chipotle and salt and stir
4 cloves garlic, minced
constantly, for 30 seconds.
1 tsp chilli powder
3. Add water and bring to a simmer.
4 tsp ground cumin
4. Cover, reduce heat to maintain a gentle simmer.
½ tsp ground chipotle chilli
5. Cook until the sweet potato is tender, 10—12 mins.
¼ tsp salt
6. Add beans, tomatoes and lime juice; bring to a
350ml water
boil and then simmer until slightly reduced, about 5 mins.
2 x 400g black beans, rinsed
7. Remove from heat and stir in coriander.
1 x 400g diced tomatoes
8. Serve with cauli rice or quinoa with natural yoghurt on the side.
4 tsp lime juice generous handful chopped fresh coriander
SNACKS
Snacks are important to fill the gaps between main meals. If the gaps extend beyond 4 hours we enter the ‘danger zone’. This is when we are increasingly likely to go ‘off piste’, lose the plot, fill up with petrol, a bag of crisps and a chocolate bar! Easy snacks on the run include a pinch of nuts and a piece of fruit or some oat cakes with a cube of cheese.
SNACKS BEETROOT HUMMUS & CRUDITÉS Ingredients (serves 4-5) 1 tin of chickpeas 1 small clove of garlic 1 tablespoon tahini 1 lemon extra virgin olive oil sea salt 1 medium cooked beetroot
Method 1. Drain and tip the chickpeas into a food processor. 2. Peel and add the garlic, then add the tahini, a good few squeezes of lemon juice and 1 tablespoon of olive oil. 3. Season with a pinch of sea salt, then pop the lid on and blitz. 4. Use a spatula to scrape the hummus down the sides of the bowl, add the beetroot then blitz again until smooth. 5. Taste and add more lemon juice or a splash of water /oil to loosen, if needed, then transfer to a serving bowl. 6. Serve with sliced cruditĂŠs, such as cucumber, peppers and celery.
SNACKS YOGHURT FRUIT POT Ingredients (serves 1)
Method
80g raspberries / blackberries / blueberries
1. Wash the fruit, set 4-5 aside to serve and add the rest
1 tbsp chia seeds
to a bowl. Mash and add the chia seeds. Combine and leave
100g coconut yoghurt
to set in the bottom of a glass / jar.
5-6 cashew nuts
2. After 5 mins add the yoghurt. 3. Break up the nuts and add to the top of the yoghurt alongside 4-5 whole berries, and serve.
SNACKS ALMOND AND APRICOT ENERGY BARS Ingredients (makes 16)
Method
olive oil, for greasing
1. Preheat the oven to 180°C. Grease and line a 20cm x 20cm
75g almonds
square baking tin.
100g mixed seeds
2. Chop the almonds, then scatter over a baking sheet with the
250g rolled oats
mixed seeds and oats, and roast for 20 mins, turning occasionally.
8 Medjool dates
3. Meanwhile, de-stone and roughly chop the dates and apricots.
100g dried apricots
4. Place the maple syrup, almond butter, dates, coconut oil and
20ml maple syrup
150ml of water in a small saucepan over a low heat. Gently heat
150ml water
for 10 mins, mashing the dates with the back of your spoon, until
2 tbsp coconut oil, melted
you have a sticky sauce.
4 tbsp smooth almond butter
5. Tip the oats, seeds, almonds and apricots into a large bowl and pour over the sauce mixture. Coat everything in the sticky sauce. 6. Pour the mixture onto the baking tin, using a back of a spoon to press into an even layer. 7. Bake for 15 to 20 mins, or until golden, then cut into portions
