"4 Weeks to a Sugar Free Family" The Programme
WELCOME TO THE 4 Week Programme
I'm so looking forward to doing this with all of you and am so thrilled how many of you are joining me. By the end of November I can assure you we will all be feeling entirely different.
Please find the link for the Intro and Week one should you need to access it from anywhere:
http://lizzieloveshealthy.com/wp-content/uploads/2016/10/4-Weeks-to-SFF.pdf WEEK ONE VIDEO: https://youtu.be/O8SP63JKRiA RECORDING of LIVE CALL at end of WEEK ONE is here: https://fccdl.in/G7l6d7KjCE WEEK 2 IS HERE: http://wp.me/a6KG5Q-1N8 Week 2 Video: https://youtu.be/M4iwnx2xtac RECORDING OF LIVE CALL at the end of WEEK 2 is HERE: WEEK 3 IS HERE: http://lizzieloveshealthy.com/wp-content/uploads/2016/11/fwsff.weekthree.pdf WEEK THREE VIDEO: https://youtu.be/O89DSSKhiks RECORDING OF LIVE CALL at end of WEEK 3 is here: WEEK 4 is HERE http://lizzieloveshealthy.com/wp-content/uploads/2016/11/4wsfWeek-four.pdf WEEK 4 VIDEO: https://youtu.be/KWw6wN5EAyk RECORDING OF LIVE CALL at end of Programme is here: Here are the 2 missing recipes: Lamb and Coriander Pitta Pockets with Cucumber pickle (Serves 2-4) 500g Organic Lamb Mince 1 Organic Egg, whisked 1 Tbsp Chia Seeds 1 Handful fresh Coriander, chopped 1 small red onion, finely chopped 1 clove garlic minced Sea Salt and Pepper Pickle: 1 cucumber finely sliced with a potato peeler 2 tsp rice vinegar 2 tsp coconut sugar To Assemble 6-8 Wholemeal/Gluten free pitta breads 1 Avocado sliced 2 tomatoes sliced Method Sit stirred pickle ingredients in a Tupperware together, and leave in fridge til needed. Combine all ingredients together in a mixing bowl. Pinch tablespoon sized clumps off and roll into balls. Flatten onto baking parchment covered tray and chill, covered in fridge until needed. Fry mini burgers in a little olive oil for a couple of minutes on each side and slide into warmed pittas. Sweet potato, Spinach & Red Onion Bhajis Serves 4 1 Cup Gram Flour (Chickpea) ½ Cup + 2 tbsp Water 100g Spinach 2 Red Onions sliced thinly 1 Large Sweet potato Grated 1 tsp ground cumin 1 tsp Turmeric ½ tsp ground coriander 2 tbsp Olive oil Sea Salt and Pepper Makes 10-12 Saute Onion gently in oil for 10 minutes until softened but not browned. Mix Gram Flour with water and whisk to a smooth batter. Add grated sweet potato, spices, spinach and cooked onion and stir together. Heat oil in large pan and spoon in patties. Fry til browned on both sides. Drain on kitchen roll, and serve immediately. Cooked Bhajis can be stored in the fridge or freezer, but reheat thoroughly before eating. Delicious served with Houmous and lime to drizzle over and dip into.https://youtu.be/yJB66gw8yGg
And below is a Simple Text Version too.
4 Weeks To a Sugar Free Family
WEEK 1
This is a gentle introduction week to set our intentions, get our cupboards stocked with the good stuff (and un-stocked with the other!) and make sure we’re really ready physically and mentally for the weeks ahead. We will be starting the first, gentle phase, of bringing the sugar levels down.
Over the years of my experience working with my family and
many others, I have found that the most effective and sustainable approach by far is in starting off with a gradual introduction to a change in diet and eating rather than a drastic and dramatic cutting out immediately from one day to the next. Which whilst it can work for some people, is generally a short term approach that is doomed to fail.
I appreciate that all of you will be coming from different places on the sugar scale! And so will your kids/husbands/housemates etc So I am keeping this first week broad in menu and outline, but will be going into individual queries and quandaries on any of the 4 LIVE CALLS each Sunday. By the end of this first week, we will be all in line with one another and ready to embark on the 2 core weeks of recalibrating and weaning from the sweet stuff!
This week is going to involve some prep, in the kitchen and in the reading department. Some planning for the weeks ahead and really gearing up for the core 2 weeks in the middle when sugar will be on its way out!
Here I will outline the tasks you need to complete over the coming week.
1. Talk with the kids*
Set a time aside this week, after school one afternoon or before bedtime, when no-one is rushed and everyone is receptive and ready to listen.
And have a chat with the children about the plan ahead. You want to make this an exciting, new, fun adventure that you are all embarking on together. So much of childrens’ attitudes to ideas depend on the billing they get and the vibes they pick up from you, so make sure to come into this chat in a happy, relaxed way.
Don’t dread this, and don’t make it out as a doom and gloom, ‘ban the sugar’ chat.
One of the key things we are doing this week is making sure food is no longer used as a reward for them for anything.
So set your intentions for other fun activities/plans for the weekend and have a treat event in place for every Saturday and/or Sunday of the Programme.
A movie, a trip to the zoo an outing to a restaurant together as a family. Pick out a few points that you want to get across and start with them.
Depending on kids ages and levels of sugar they are used to this chat will go differently for everyone.
But what you want to make sure you cover:
- New, fun healthy family programme we’re all in together
- Lots of other families and kids are doing it too
- Talk about the new recipes you will be making(gummies, chocs etc)
- Introduce the Journal and explain filling it in dailyThen show them the Journal you are going to be filling in together. This journal will be for you to fill in together at the end of the day, with foods you’ve eaten, goals you’ve achieved, and how you’ve felt. Have 3 sections for each day.*Kids referred to throughout this programme can also be partners, husbands, other family members who might need persuading to rally round and get on board! Treat them all the same! Some of you/husbands may have similar sugar habits as kids/toddlers etc!
For Breakfast Cereals – other than weetabix, they all have
crazy levels of sugar even those with ‘no refined sugar’ labels.
Try making porridge, or your own muesli (as recipe) and start by sprinkling a few of their cereals on top but gradually phase this out until by Friday no sprinkles are needed!
3. Adding In
All of these are going to make your journey easier and be of great benefit, but please don’t feel you have to do all of them every day from the outset. This week is about working up to things and trialling out what works for you as a family. Everything is optional and is about being achievable and enjoyable not about setting you up to fail.
Daily Intention
Have a goal for each day, set aside 5 minutes in the morning to write down in your Journal briefly what you want to achieve that day. From a broader perspective ie. “a happy day” to as specific as you like “make granola bars”.
Epsom Bath Salts
An evening bath for you and your kids (not necessarily together!) that will relax you and re-energise your body, balance fluids and has been shown to help with sugar cravings!
As a special luxury add in a couple of drops of lavender oil to really unwind before bed.
Directions: Add a cup full of Epsom Bath Salts to a hot, running bath and swirl to dissolve.
Reading/no screens
Try to keep screen time down for everyone. It is easier to be focussed and more aware when you are not all relying on screens for downtime. Choose a new novel that you start to read
together at bedtime. Put your phone downstairs so you‘re not checking throughout kids/your bedtime. Watch a movie together at the weekend as a treat.
Treat/reward alternatives
Have some plans up your sleeve to use as treats/rewards
for school work, behaviour etc that is not a sweet food treat! Movies, trips, zoo, a bookshop or library outing, restaurant family meal, pretty pens, colouring book, stickers etc! You know your kids, stock up on some things they love and you can reward them for each phase of this journey as you see fit.
Choc making together
My Chocolate Nut butter bites are a filling and delicious treat that might make your first week more doable. By making these together and pouring them into moulds, you can explain what they have in them, why they are better than the packet versions and also that ONE at a time is all we need.
If you are craving a sweet something after supper or in the afternoon pop one of these hearts/shells/whatever mould you have out of the freezer and savour it.
ONE IS ENOUGH!
Meditation
Try downloading an app or looking on youtube to start with. I have managed a few really successful evenings after the bath with 2 of my kids, doing a ‘relaxing’ kids meditation for 5 minutes. It made bedtime easier and they loved it! Have a go and see what you think!
4. Recipes to try out
Gummy Bears
Homemade Muesli Chocolate Nut butter Bites Hob nobs
Tamari Almonds
Trail Mix
All of these recipes are designed for this week, try out one or none as you see fit, but they may be really useful for the weeks ahead.
New Recipes to try out this week:
Gummy Bears 2 Ways Makes 100 gummy bears
Quite simply the most sought after recipe I’ve made I think! For all those Haribo-crazed kids (and inner kids!) I really needed to find an alternative that was not a total sell-out in terms of taste, texture or sugar load! Not an easy task, but I finally cracked it. Not only do these taste fruity, milky and fabulous, but they are a protein hit and a blast of collagen rich goodness for fabulously healthy skin, nails and hair! (Vegetarian option is to use Agar Flakes)
Apple And Blackberry Bears
1 Cup Frozen Blackberries
1 Cup Apple puree
2 tablespoons Gelatine powder
2 tbsp honey (taste and add less as required)
Heat blackberries in a pan over medium heat, stirring, with a splash of water for approx 3 minutes until softened and turning juicy. With a potato masher crush and create a liquid. Pass through a sieve to remove seeds. Return to pan and stir in the apple puree, gently heating until bubbles appear. Add honey as required to taste. Turn off the heat and in a steady stream, pour in the gelatine powder whisking all the time, to prevent lumps forming. Keep whisking until no lumps remain. Place the gummy moulds on a baking sheet/firm surface that fits in your fridge).
Using a small 5ml syringe (as used for kids medicine dispensing!) fill the gummy bear moulds up, and place in fridge to firm up for 1-2 hours. Pop out and store in a ziplock bag in the fridge!
Vanilla Milk Bottle Bears
1 Cup Milk of choice 1⁄4 tsp vanilla powder 1 tbsp maple syrup
2 tbsp gelatine powder
Gently heat the milk in a small pan, stir in the vanilla and maple, to taste. In a thin, even stream, pour in the gelatine, whisking all the while to prevent lumps forming. Keep whisking until no lumps remain. Place the gummy moulds on a baking sheet/firm surface that fits in your fridge). Using a small 5ml syringe (as used for kids medicine dispensing!) fill the gummy bear moulds up, and place in fridge to firm up for 1-2 hours. Pop out and store in a ziplock bag in the fridge!
Homemade Muesli
Protein rich tasty and packed with Omega 3’s and Vitamin E this is a bowlful that will boost any morning and taste amazing too.
Soak overnight in milk with a squeeze of lemon to break down phytic acid and help digestion for those with sensitive systems.
3 cups rolled oats
1 cup quinoa flakes
1 cup almonds, sliced
1⁄2 cup Buckwheat Groats
1⁄2 cup raisins
1⁄2 cup sunflower seeds
1⁄2 cup pumpkin seeds
1⁄4 cup cranberries (unsweetened) 2 tsp ground cinnamon
1⁄2 cup coconut flakes
1⁄4 cup linseeds (flaxseeds)
1⁄2 cup shelled hemp seeds
2 tbsp chia seeds
1 large pinch sea salt flakes
Throw everything into a bowl and mix well until evenly distributed. Bag up into individual portions (abut 1⁄2 cup per breakfast) for quick meals and snacks or pour into a large glass jar and seal. Stores well in an airtight container for up to 3 months.
Chocolate Nut butter Bites
A really filling and chocolate-y mouthful to satisfy that urgent calling this first week if you need a quick fix. Please savour these rich morsels and have ONE AT A TIME.
1⁄2 cup Coconut oil
1⁄4 cup cacao powder
3 tbsp almond butter
3 tbsp rice syrup
1 large pinch sea salt flakes
In a small saucepan over a low heat, melt the coconut oil gently, adding in the cacao powder and almond butter, whisking to combine. Turn the heat off and add rice syrup, tasting as you add each tbsp, and stopping when required sweetness reached – before 3 tbsp not after!
Pour into silicone chocolate moulds and freeze for 20 minutes until solid. Pop out of moulds and into a zip lock bag, store in freezer. Best eaten straight from freezer as coconut oil becomes much softer at fridge temp.
Chocolate Hobnobs
These are definitely a treat, and are not for the two core weeks! But they are the perfect homemade crunch that will tide you over this week (chocolate topping optional).
1 Cup Oats
1⁄2 Cup Ground oats
2 tbsp ground flax/linseeds
1⁄4 cup coconut oil
Large pinch sea salt flakes
1 tsp vanilla extract
3 tbsp coconut nectar (use maple syrup as sub) Chocolate Topping
100g Dark choc melted (85% or more)
OR make your own:
1⁄2 cup coconut oil
4 tbsp cacao powder
1 tbsp maple syrup
Preheat oven to 170. Grind the oats in the small bowl of a magimix until a fine meal, and tip into a medium mixing bowl. Add in the remaining ingredients, stirring well. Scoop off 2 tbsp chunks onto a parchment paper lined baking sheet.
Flatten into round 5mm deep cookie shapes. Place in the centre of the oven and bake for 10 mins until golden brown.
For the topping. Melt all ingredients in a small saucepan. Wait for cookies to cool and either dip half the cookies in to create a half dipped effect, or cover the top with choc for the traditional chocolate hobnob look.
Tamari Roasted Almonds
Super easy to rustle up in minutes. Just the right sweet + salty hit with a fabulous crunch and a little sesame flavour. They’re really filling and a fab brain and bone boost for kids with loads of Vit E, K and magnesium and potassium. Plus the great essential fats.
1 Cup Almonds
2 tbsp Tamari Soy Sauce
1 tbsp maple syrup
(optional) 1 tbsp sesame seeds
(Not for all kids but a great addition 1/2 tsp paprika)
Stir liquid ingredients together in a bowl. Add Nuts and seeds and coat thoroughly. Place on lined baking sheet in oven at 170 for 8-10 minutes watching after 8 minutes to check they’re not burning. Remove to clean tray to cool.
DIY Trail Mix
We are trying to move away from the endless snacking culture that can just feed our desire for more and more food without sating
our appetites. Children have different metabolic needs and small- er stomachs so do have some good snacks on hand for them after school and mid morning for example.
A small handful of this mix is a great energy boost.
1 cup cashews (toast in oven for 10 minutes for best crunch) 1⁄2 cup sunflower seeds
1⁄2 cup pumpkin seeds
1⁄2 cup walnuts
1⁄4 tsp vanilla powder
1⁄2 tsp ground cinnamon
1⁄4 cup mini currants (zante)
Throw into a zip lock bag and shake! Portion into bags (1/4 cup per snack) and store until needed.
Meal Plan
For the first week I am just giving you a rough guide for your weekly meal plan as the MOST important thing this week is that you are adding in and phasing out the things discussed above.
If you want a fully laid out meal plan then do, please follow this, but if you would rather try out a few recipes and work from ideas on my website or your regular foods (no sugar
obviously!) then do that.
The aim is that this week you will be setting the targets and the aims for the month ahead and if that means you can not do this amount of cooking then please don’t feel overwhelmed. Try a recipe or two to add in and make the add ins your priority. By Week 2 you will all be fully ready and prepped for a day-by-day, meal by meal guide that we are ALL doing together.
Please use this as a rough guide, breakfasts should be as much as anyone wants to eat, so do add these suggestions to bowls of porridge, muesli etc and swap lunches for soup suppers, and re-use meals that you like:
Breakfast
Salted Caramel Chocolate Smoothie
Date & Berry Quinoa Porridge
Homemade Muesli
Chia Coconut Pudding
Cinnamon Pecan Pie Shake
Buckwheat Blueberry Pancakes
Spinach
& Egg Mini Muffins
Lunch
coriander soup (or Spicy Prawn Salad)
Supper
Lamb Pitta Pockets (or houmous, avocado pickle pittas)
Sweet Potato & Red Lentil Soup
Sweet Potato & Spinach Bhajis
Florentine Fishcakes
White Bean & Cavolo Nero Stew
Spinach Miso Mushroom Soup
Red Lentil Stew with Rice
Tuesday
Thursday
Friday
Saturday
Sunday
Monday
Roast Squash & Puy Lentil Salad
Sesame Chickpea Wraps with houmous & Avocado
Roast Squash & Puy Lentil Salad
Chicken Noodle Egg Drop Soup
Marinated Tofu on quinoa rocket salad
Miso Black Cod with ginger greens (or Carrot Coriander soup)
Roast Carrot &
Meal Plan Wednesday
For ideas, super healthy tips and delicious recipes for sugar free everything:
RECIPES
BREAKFAST
Spinach Egg Mini Muffins Makes 16 minis
6 Eggs
50 g spinach, sliced into ribbons
1 Leek finely sliced
100g grated cheese or crumbled goats cheese Salt and Pepper
Optional add ons:
Shredded ham, diced pepper etc
Oven at 180. Crack eggs into bowl, add seasoning, whisk
with an electric whisk for a few minutes until pale and frothy. Fold in spinach, leeks and cheese plus any extras, trying to keep the volume.
Pour into mini muffin tray – if not using a silicone tray grease well, they can stick badly. And bake for 10-15 minutes depending on size, watch and see when they’re golden and rising beautifully. They will droop a little when cooling.
Best eaten when warm. They freeze v well.
Salted Caramel Chocolate Milk Shake
2 Cups almond milk 1⁄2 tsp sea salt
1 tbsp cacao powder 2 dates
1 tsp vanilla extract
1⁄4 cup almonds
1⁄2 cup ice
(1 scoop vanilla protein powder optional) Blend all in a high speed blender
Date and Berry Quinoa Porridge Serves 4
1 Cup porridge oats
1 Cup quinoa flakes
2 dates finely chopped
Big pinch cinnamon
4 Cups Milk of choice
1⁄2 cup mixed frozen berries Maple syrup to drizzle
Combine oats and quinoa flakes with cinnamon and dates in a saucepan. Add a cup of milk and warm gently whilst stirring. Cook still stirring for approx 5 minutes until soft. Adding more milk as required. Serve in bowls topped with cold berries and drizzled with maple syrup.
Chia Coconut Pudding Serves 2
1 Cup coconut milk
1 tsp vanilla extract/1⁄4 tsp powder
1 tbsp maple syrup
4 tbsp chia seeds
Optional 4 fresh berries – blackberries, strawberries etc 1 tbsp slivered almonds
Extra berries to garnish
Blend the rice milk with strawberries if using, vanilla and
maple syrup, add the chia seeds and leave to soak in a pot or jar in the fridge, for an hour or so, overnight or longer. When ready to eat, slice strawberries and layer chia with strawberries in a glass. Top with strawberries, slivered almonds and any other berries and eat.
Cinnamon Pecan Pie Shake
2 Cups almond milk
1 tbsp almond butter
1⁄4 Cup pecans
1 Medjool date (try using a half and then less each time) 1⁄2 tsp cinnamon
Pinch ground ginger 1 tsp vanilla extract
Blend all together in high speed blender. Handful of ice for a cold one or heat milk through and have a warm drink.
Blueberry Buckwheat Pancakes Makes 8
1 cup (sprouted) Buckwheat Flour 1⁄2 cup Plain Flour (GF etc)
1 tsp Baking powder
1 pinch sea salt
2 eggs
1 well mashed ripe banana
1 tbsp maple syrup
1⁄4 cup fresh blueberries
1 cup milk of choice
2 tbsp melted butter/coconut oil
Mix dry ingredients in bowl, make a well in centre, crack both eggs in and slowly incorporate from the inside out with a whisk, add maple syrup and mashed banana, keep whisking slowly. Drizzle in milk until none of the flour is dry and the batter is thick yet poura- ble. Heat pan and melt butter/oil, add to batter for a glossy finish. Fold in blueberries carefully. Ladle small puddles to hot pan, flip when bubbles start to appear. Stack and drizzle with more syrup and fresh berries.
LUNCH
Roasted Carrot and Coriander Soup Serves 4
1 kg carrots, peeled 2 onions
3 cloves garlic
1 tbsp olive oil
1 tbsp coriander seeds
1.5 litres chicken or vegetable stock 1 tsp ground coriander
2 tbsp pumpkin seeds
Sea salt and pepper to taste Handful fresh parsley to serve
Chop the carrots once or twice until about 3 inch pieces, toss in olive oil with garlic cloves and roast in a baking tray for approx 30-40 minutes at 190C, turning once in the middle, or shuffling the tray. Until softened but not fully browned.
Tip into a blender with the stock and blend until smooth, add coriander and blend again. Sprinkle with chopped parsley and pumpkin seeds to serve.
Spicy Prawn Salad Serves 1
1 Cup spinach
1/2 small pointed cabbage 1 Cup shelled prawns
1/2 avocado
1/2 red chilli
1 lime
1 tbsp sunflower seeds 1 tbsp tamari soy sauce 1 tsp sesame oil
1 tsp fish sauce
2 tbsp olive oil Salt and pepper
Whisk dressing together and pour into jar first. Slice chilli and combine with shredded cabbage and lime juice. Layer into jar. Place prawns and avocado on top. Top with spinach and screw lid on. Ready to go in fridge. Keeps for 24 hours at least so perfect for making ahead for busy days on the run.
Braised Puy Lentils and roasted Squash Serves 4
1⁄2 butternut squash 2 tbsp olive oil
2 tbsp oil
2 sticks celery
1 red onion
1 carrot, diced
2 garlic cloves
1 bay leaf
2 Cups Puy lentils
500 ml Chicken or vegetable stock
Dressing : 1 tbsp Fresh parsley, finely chopped 2 tbsp Dijon Mustard
1⁄2 cup olive oil
1⁄2 lemon, juiced
Handful of watercress
Slice the squash into 1” chunks, drizzle with the oil in a baking tray and sprinkle some sea salt over. Bake in oven at 180 for 20-30 minutes.
Heat the rest of the olive oil in a casserole dish. Slice onions,
garlic, celery and carrots and place in the warm oil. Sweat gently for 10 minutes, then add the lentils, turn up the heat, add the stock, bring to the boil, cover partially and simmer gently for 20-25 mins, checking liquid.
Place the watercress in a bowl, lay the lentils on top and then the squash chunks, drizzling with the dressing. Chilli flakes to taste!
Sesame Chickpea Avocado Wraps Serves 4
1 Cup chickpea flour
1 Cup water
1 teaspoon sesame oil (olive oil great too)
Pinch sea salt
1 carrot in thin sticks
1 avocado, sliced
1 red pepper, sliced
Houmous (either homemade or check it’s sugar free if bought) Cucumber thinly sliced
Use cold chicken or ham here too if you want.
Whisk ingredients together and let sit for a few minutes while you get the filling ready. Fry a ladle of the pancake batter in a little oil for 2 minutes on each side, then smooth the humous on and add crunchy vegetables to top. This is a great light lunch for the whole family.
Miso Chicken (or sweet potato) rice noodle Egg Drop Soup Serves 2
1 litre chicken/veg stock 1 carrot
1 Egg
1 courgette
Handful bean sprouts
Spinach leaves
Meat from 1 cooked chicken leg and 1 thigh (for veg option replace with 1 sweet potato, cooked and diced)
(Or slice an uncooked chicken breast into the stock )
1 tbsp sweet white miso
Tamari Soy sauce
200 g rice noodles cooked according to packet
Whilst you sit the rice noodles in hot water to cook, assemble the soup. Heat stock in a saucepan, and with a potato peeler slice the vegetables straight into the pan. Add the torn chicken. Stir through the raw egg until it goes translucent. In a mug stir the miso with a ladle of the soup and return it to the soup without bringing to the boil again. Throw in the shoots and spinach leaves to wilt. Add noodles, serve with Tamari.
Marinated Tofu on Quinoa Serves 1
200g marinated tofu, in 1 inch cubes 1 Cup cooked quinoa
1 handful rocket
4 tbsp olive oil
1 tbsp apple cider vinegar 1 tbsp tamari
1 splash honey
Whisk the dressing ingredients together. Heat some oil in a small pan and quickly sauté tofu on each side. Toss quinoa with rocket leaves, dress, and top with tofu.
Miso Black Cod with ginger greens Serves 1
200g cod fillet or firm white fish 2 tbsp sweet white miso
4 tbsp tamari soy sauce
1 tbsp Maple syrup
1 tbsp olive oil
1 inch fresh ginger, minced
1 garlic clove, minced
1⁄2 pointed cabbage, finely sliced
Chop fish into 1” cubes and place in a small bowl. Whisk together miso, maple, tamari and a splash of olive oil, and pour over fish, ensuring its all coated. Heat a splash of oil in a sauté pan and add minced ginger and garlic, stirring briefly before adding cabbage, stir then add 2 tbsp water, cover and leave to cook for 3-5 minutes until just wilted. In a small pan heat a tbsp of oil and add the fish, turning after 2 minutes and adding the rest of the marinade. Leave to blacken on each side before turning. Serve over cabbage with more tamari to taste and chilli.
SUPPERS
Red Lentil and sweet potato Stew and Soup Serves 3-4
2 tbsp olive oil
1 Cup red lentils
1 sweet potato, peeled and diced 3 Cups chicken or vegetable stock 1 onion, finely chopped
3 cloves garlic, minced
2 tbsp tomato puree
1 tsp ground cumin
1tsp ground coriander
Parsley
Sea Salt and Pepper
1 lime
(Basmati Rice to serve)
Heat Oil in large pan. Gently fry onion for 5/10 minutes, add garlic and dry herbs, fry for another few minutes til fragrant. Add toma- to puree, lentils and chopped sweet potato and increase heat. Add Stock and bring to the boil. Lower heat, and simmer with lid on for 15-20 minutes, stirring occasionally, and adding boiling water if necessary. Once lentils and sweet potato are very tender, remove from heat. Reserve a portion required for you/ kids, and serve over rice as Lentil Stew.
For soup: blend the remainder with a pinch of cayenne or
chilli flakes to taste, sea salt and pepper. Serve both dishes with fresh parsley snipped and a squeeze of lime.
Florentine Fish Cakes Serves 6-8
300g Wild Salmon 250g Cod
250g Haddock
1 Leek
700g Potatoes
200g Spinach
300ml Milk of choice
1 Lemon
Few sprigs Flat leaf parsley 1 Egg
75g Butter or Coconut Oil
Place all fish in a large pan with milk, a sprig of parsley, 8 peppercorns, and the zest of the lemon peeled off into curls with a potato peeler. On a low heat bring to a simmer and cover partially. Simmer for 10 minutes until all fish is firm and opaque. Drain milk and seasoning and set aside. Chop potatoes in half or more if very large and bring to the boil in a large pan of salted water. Test after 10-15 minutes with a fork and if they give easily, remove from heat and drain well. Combine with butter and salt and pepper and mash until smooth. Use a little of the poaching milk if needed, mash should be firm not runny. Flake fish into mash pan and stir
to combine. Finely slice leek and spinach into ribbons with remaining parsley and add. Whisk egg in a bowl and combine
with mixture. Form into small balls and flatten. Cover and leave
in fridge until needed. Either bake in oven at 180 for 15 minutes, turning halfway, or fry in a pan, turning after a few minutes. Freeze remaining cakes in ziplock bags, for up to 3 months. They’re great to whip out and cook from frozen when in a rush.
White bean and Cavolo Nero Hot Pot Serves 4
250 g cannellini beans, soaked overnight 1.5 litres chicken or vegetable stock
1 onion, sliced
1 celery stalk
3 garlic cloves, chopped
1 bay leaf
2 Leaves cavolo nero, spines removed and finely chopped 1 tbsp chopped rosemary
1 tbsp chopped parsley
Cover the drained beans in stock, in an earthenware dish, add a bay leaf and bring to the boil. Cover, reduce heat and simmer gently for 40 minutes until soft. Heat olive oil in a pan and add the onion and garlic, fry for 2 minutes, add the cavolo nero and keep frying until onions translucent and greens wilted. Add to the beans and mix well. Take half of the mixture and blend until smooth, then add it back to the pan. Serve with chilli flakes and lemon squeezed on top.
Spinach Miso Mushroom Soup Serves 1-2
1 litre chicken or vegetable stock 1⁄2 Cup mushrooms
Handful spinach
1⁄2 courgette
2 tbsp miso
Heat Stock in large pan, add sliced mushrooms and courgette, simmer for a couple of minutes. Add ladleful to mug with miso and mix thoroughly. Return to pan with spinach until wilted but don’t bring back to boil.
Shopping List
(This is an exhaustive list that covers ALL recipes mentioned. Do make as many or as few as you want the first week, use this list to tick what you want to buy, and how many according to which recipes you will try)
Store Cupboard:
Coconut Oil
Olive Oil
Sesame oil
Dates
Cacao Powder Almond Butter Vanilla extract Vanilla Powder Maple Syrup Brown Rice Syrup Honey
Gelatine powder –
Orange/Red Great Lakes brand is fantastic Sunflower Seeds Pumpkin Seeds
Almonds
Cashews
Pecans
Mini currants (zante) Sliced/flaked almonds Tamari Soy Sauce Fish sauce
Dijon Mustard Apple Cider Vinegar Rice vinegar Coconut sugar Sweet White Miso Rolled Oats
Quinoa Flakes Quinoa
Brown Basmati Rice Red Lentils
Puy Lentils
Dried cranberries (unsweetened) Desiccated coconut Linseeds/flaxseeds Shelled hemp hearts (hemp seeds) Coconut flakes Sesame seeds Ground cinnamon Ground ginger
Bay Leaf
Coriander seeds Ground coriander
Ground cumin Ground turmeric Cacao powder Tomato puree Chia seeds Buckwheat Groats Buckwheat Flour
Fresh produce:
Eggs
Leeks
Sweet potato Spinach
Red onion White onion Red Pepper Cucumber Courgette
Bean Sprouts Pointed cabbage Avocado
Lime
Lemon
Red Chilli Carrots
Parsley
Plain (gf) Flour
Gram Flour (chickpea flour) Pitta Breads
Baking Powder
Sea Salt Flakes
Cannellini beans (dry or jars)
Dark Chocolate (85% or more)
Bananas Blueberries Garlic
Butternut Squash Celery
Chicken Stock Watercress (or rocket) Ginger
Fresh coriander Tomatoes
Potatoes
CavoloNero (or kale) Fresh rosemary Mushrooms
Apple puree
Apples
Fridge/Freezer:
Butter
Cheddar
Wild Salmon
Cod
Smoked Haddock (undyed) Milk (oat/cow etc)
Lamb Mince
Kit required (all optional)
Journal – any simple notebook with lined paper
for everyone to fill in each day Stickers, glitter etc go crazy! Gummy Bear Moulds –
Kitchen fix on Amazon sell them for £6 approx
Cooked Chicken Tofu
Frozen berries Frozen Blackberries Almond Milk Coconut Milk
Gelatine powder – Orange/Red Great Lakes brand is fantastic Chocolate silicone moulds – Amazon have loads
Epsom Bath Salts Lavender Oil
Tea Tree Oil
