Meal Prep Plan

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MEAL PLAN 101  WORKSHOP

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Makes life easier & tastier not to mention healthier!

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The benefits of Meal Prepping in a nutshell

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WHAT IS MEAL PLANNING?

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Cooking ahead of time, to provide meals throughout the week, so that you can just grab-and-go with healthy, whole food meals to feel amazing and focused.

By planning your week ahead, you save time in the long run and you can go into the week feeling confident, prepared, and nourished!

One of the key components to remember about meal-planning is that it’s not about perfection, it’s about simplifying.

Meal prep is the number one way that I manage to eat nourishing whole foods throughout the week. 
* I’m not going to sugar coat it-  it takes commitment! 

I compare meal-prep to going to the gym – you never regret going & the same is the case with meal-prep – you never regret having a delicious dinner already prepared! 

Don’t be overwhelmed by the amount you have to do, think of healthy food as your pharmacy – you & your family will only benefit from your efforts!

Meal-planning also helps to avoid problems such as decision fatigue and extra added stress on a day to day basis – especially after a long, exhausting day of work.

Instead, you can just come home, heat up your meal, pop the dishes in the dishwasher, and take the evening to chill out. You also feel good because you have nourished your body with whole food ingredients.

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10 Tips To Meal Plan Like A Pro:

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route=”o gen content 0-|-heading heading prefix prefix”]1.[/ffb_param][ffb_param route=”o gen content 0-|-heading heading one-title title-text”]Food shopping:[/ffb_param][ffb_param route=”o gen content 0-|-heading heading suffix suffix”]Prioritize this when there is low traffic (ideally first thing in the morning when the supermarket opens & the shelves are fully stocked) [/ffb_param][ffb_param route=”o gen content 0-|-heading heading suffix-icon icon”]ff-font-awesome4 icon-shopping-cart[/ffb_param][ffb_param route=”o gen content 1-|-heading heading prefix prefix”]2.[/ffb_param][ffb_param route=”o gen content 1-|-heading heading one-title title-text”]Write a shopping list: [/ffb_param][ffb_param route=”o gen content 1-|-heading heading suffix suffix”]Include all the ingredients you will need for each meal you wil be preparing. You should only buy what’s on your list – Not only will this save you time It will also save you money & help you reduce waste from extra leftover food and ingredients[/ffb_param][ffb_param route=”o gen content 1-|-heading heading suffix-icon icon”]ff-font-awesome4 icon-list[/ffb_param][ffb_param route=”o gen content 2-|-heading heading prefix prefix”]3.[/ffb_param][ffb_param route=”o gen content 2-|-heading heading one-title title-text”]Clean your produce well: [/ffb_param][ffb_param route=”o gen content 2-|-heading heading suffix suffix”]Before putting your fresh fruits and veggies away, make sure that you rinse and wash them before storing. See my separate hand-out on this.[/ffb_param][ffb_param route=”o gen content 2-|-heading heading suffix-icon icon”]ff-font-awesome4 icon-shower[/ffb_param][ffb_param route=”o gen content 3-|-heading heading prefix prefix”]4.[/ffb_param][ffb_param route=”o gen content 3-|-heading heading one-title title-text”]Multi-task: [/ffb_param][ffb_param route=”o gen content 3-|-heading heading suffix suffix”] Saving time & being efficient while cooking is important. You can have things cooking on the cooker like quinoa, soup, etc. while you have veg roasting in the oven. Use your time wisely![/ffb_param][ffb_param route=”o gen content 3-|-heading heading suffix-icon icon”]glyphicon glyphicon-resize-full[/ffb_param][ffb_param route=”o gen content 4-|-heading heading prefix prefix”]5.[/ffb_param][ffb_param route=”o gen content 4-|-heading heading one-title title-text”]Have a good time:[/ffb_param][ffb_param route=”o gen content 4-|-heading heading suffix suffix”] It doesn’t have to be all work. Put on some tunes & enjoy the process![/ffb_param][ffb_param route=”o gen content 4-|-heading heading suffix-icon icon”]ff-font-awesome4 icon-child[/ffb_param][ffb_param route=”o gen content 5-|-heading heading prefix prefix”]6.[/ffb_param][ffb_param route=”o gen content 5-|-heading heading one-title title-text”]Meals in jars are your friend: [/ffb_param][ffb_param route=”o gen content 5-|-heading heading suffix suffix”]These are convenient grab and go meals that you can also transport to work or school. i.e overnight oats, salad, veg sticks & dip etc etc[/ffb_param][ffb_param route=”o gen content 5-|-heading heading suffix-icon icon”]ff-font-awesome4 icon-bitbucket[/ffb_param][ffb_param route=”o gen content 6-|-heading heading prefix prefix”]7.[/ffb_param][ffb_param route=”o gen content 6-|-heading heading one-title title-text”]Ready to use Frozen veggies [/ffb_param][ffb_param route=”o gen content 6-|-heading heading suffix suffix”]or fresh fruits: Peel, chop, and store bananas, zucchinis, spinach, ginger & berries in a zip lock bag in the freezer. These are good to have prepared for a quick smoothie. Zucchini is a good alternative that creates a creamy texture with a lower sugar content in smoothies. Most people like pineapple, so having it already peeled & chopped in a container in the fridge is a great snack option that is ready to eat[/ffb_param][ffb_param route=”o gen content 6-|-heading heading suffix-icon icon”]ff-font-awesome4 icon-pagelines[/ffb_param][ffb_param route=”o gen content 7-|-heading heading prefix prefix”]8.[/ffb_param][ffb_param route=”o gen content 7-|-heading heading one-title title-text”]Creative ways to hydrate: [/ffb_param][ffb_param route=”o gen content 7-|-heading heading suffix suffix”]Simply infused fruit (lemon & lime), veggie (cucumber), or herb water (mint) is a great and creative way to stay hydrated! You can store these in a jug in your fridge and easily pour to stay hydrated. [/ffb_param][ffb_param route=”o gen content 7-|-heading heading suffix-icon icon”]ff-font-awesome4 icon-tint[/ffb_param][ffb_param route=”o gen content 8-|-heading heading prefix prefix”]9.[/ffb_param][ffb_param route=”o gen content 8-|-heading heading one-title title-text”]Dips, Dressings, & Sauces are added bonuses to your meal:[/ffb_param][ffb_param route=”o gen content 8-|-heading heading suffix suffix”] Making your own sauces, dips & spreads has the added bonus of knowing exactly what goes into them as well as being delicious & cheaper. These can be made once every 2-3 weeks & stored in the fridge[/ffb_param][ffb_param route=”o gen content 8-|-heading heading suffix-icon icon”]glyphicon glyphicon-filter[/ffb_param][ffb_param route=”o gen content 9-|-heading heading prefix prefix”]10.[/ffb_param][ffb_param route=”o gen content 9-|-heading heading one-title title-text”]Rethink your core meal prep to create multiple options:[/ffb_param][ffb_param route=”o gen content 9-|-heading heading suffix suffix”]One lot of meal prep can have multiple uses i.e roast up a big tray of Med Veg – use half for a simple fast dinner with whole wheat fusilli & the other half for a delicious Fritatta that can be stored in the fridge & be an ideal snack[/ffb_param][ffb_param route=”o gen content 9-|-heading heading suffix-icon icon”]glyphicon glyphicon-certificate[/ffb_param][ffb_param route=”o gen content 10-|-heading heading prefix prefix”]11.[/ffb_param][ffb_param route=”o gen content 10-|-heading heading one-title title-text”]Bonus Tip[/ffb_param][ffb_param route=”o gen content 10-|-heading heading suffix suffix”]I do meal prep 2 x week – once at the weekend & once mid-week. I find this works best for me. Find a solution that works for you to reduce overwhelm & enjoy the switch off![/ffb_param][ffb_param route=”o gen content 10-|-heading heading suffix-icon icon”]glyphicon glyphicon-gift[/ffb_param][/ffb_services-8_4][/ffb_slide_3][/ffb_custom-slider2_2][/ffb_column_1][ffb_column_1 unique_id=”3bhq3nk4″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22xs%22%3A%2212%22%2C%22sm%22%3A%22unset%22%2C%22md%22%3A%226%22%2C%22lg%22%3A%22unset%22%2C%22is-centered%22%3A%220%22%2C%22not-equalize%22%3A%220%22%2C%22is-bg-clipped%22%3A%220%22%2C%22xs-last%22%3A%22no%22%2C%22sm-last%22%3A%22unset%22%2C%22md-last%22%3A%22unset%22%2C%22lg-last%22%3A%22unset%22%2C%22xs-offset%22%3A%22unset%22%2C%22sm-offset%22%3A%22unset%22%2C%22md-offset%22%3A%22unset%22%2C%22lg-offset%22%3A%22unset%22%2C%22xs-pull%22%3A%22unset%22%2C%22sm-pull%22%3A%22unset%22%2C%22md-pull%22%3A%22unset%22%2C%22lg-pull%22%3A%22unset%22%2C%22xs-push%22%3A%22unset%22%2C%22sm-push%22%3A%22unset%22%2C%22md-push%22%3A%22unset%22%2C%22lg-push%22%3A%22unset%22%2C%22xs-overlap%22%3A%22no%22%2C%22sm-overlap%22%3A%22unset%22%2C%22md-overlap%22%3A%22unset%22%2C%22lg-overlap%22%3A%22unset%22%7D%2C%22b-m%22%3A%7B%22bg%22%3A%7B%22bg%22%3A%7B%220-%7C-color%22%3A%7B%22color%22%3A%7B%22bg-color%22%3A%22%5B14%5D%22%7D%7D%7D%7D%2C%22pd-xs%22%3A%7B%22t%22%3A%2220%22%2C%22r%22%3A%2220%22%2C%22b%22%3A%2220%22%2C%22l%22%3A%2220%22%7D%2C%22box-shadows%22%3A%7B%220-%7C-one-box-shadow%22%3A%7B%22one-box-shadow%22%3A%7B%7D%7D%7D%2C%22border-radius%22%3A%7B%22top-left%22%3A%2215%22%2C%22top-right%22%3A%2215%22%2C%22bottom-right%22%3A%2215%22%2C%22bottom-left%22%3A%2215%22%7D%7D%7D%7D”][ffb_heading_2 unique_id=”3bhq3nk9″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-center%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22text-align%22%3A%22left%22%2C%22font-size%22%3A%2224%22%7D%2C%22a-t%22%3A%7B%22typography%22%3A%7B%22font-size%22%3A%2250%22%2C%22text-transform%22%3A%22uppercase%22%7D%7D%7D%7D”][ffb_param route=”o gen text”]5 -7 DAYS OF MEALS
[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhq3nka” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220%22%7D%7D%7D”][ffb_param route=”o gen text”]

This is your blueprint for what’s on the menu for the week!

It contains all the recipes as well as ideas for creating multiple different meal options to add variety..

 

[/ffb_param][/ffb_paragraph_2][ffb_heading_2 unique_id=”3bjdo4s7″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-center%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22text-align%22%3A%22left%22%2C%22font-size%22%3A%2224%22%7D%2C%22a-t%22%3A%7B%22typography%22%3A%7B%22font-size%22%3A%2250%22%2C%22text-transform%22%3A%22uppercase%22%7D%7D%7D%7D”][ffb_param route=”o gen text”]

Breakfast

[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhq4g8i” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220%22%7D%7D%7D”][ffb_param route=”o gen text”]

Overnight Oats  (Bircher Muesli)
Lime & Macha Chia Pudding
Sweet Potato Toast (various toppings)
Spiced Apple Breakfast Options (can be repeated on multiple days)

1. Overnight Oats
2. Chia Pudding, Blueberry Compote & Pecan Cinnamon Granola
3. Spiced Apple, Plain Yoghurt, Blueberries & Milled Flaxseeds (Linwoods)
4. Sweet Potato Toast, almond butter, sliced banana, granola & maple syrup OR smashed avocado, egg & smoked salmon

[/ffb_param][/ffb_paragraph_2][ffb_heading_2 unique_id=”3bjdor4e” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-center%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22text-align%22%3A%22left%22%2C%22font-size%22%3A%2224%22%7D%2C%22a-t%22%3A%7B%22typography%22%3A%7B%22font-size%22%3A%2250%22%2C%22text-transform%22%3A%22uppercase%22%7D%7D%7D%7D”][ffb_param route=”o gen text”]

LUNCH

[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhqacuh” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220%22%7D%7D%7D”][ffb_param route=”o gen text”]

Soup – Carrot, Ginger & Celery Soup
Minestrone Soup
Super food Salad  Bowl – variations
Roasted med veg, Hummus & Falafel Wrap

Lunch Options (can be repeated on multiple days)
1. Soup & Porridge Bread – topped with smashed avocado
2. Roasted med veg, hummus & falafel wrap with rocket/spinach leaves
3. Super food Salad Bowl – see variations below or make up your own:

• Roasted fillet of salmon, avocado, tomatoes, mixed green leaves, roasted sweet potatoes & balsamic dressing
• Lentil salad, boiled egg, red onion, hummus, mixed green leaves, quinoa, roasted sweet potato & balsamic dressing 

[/ffb_param][/ffb_paragraph_2][ffb_heading_2 unique_id=”3bjdr1n3″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-center%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22text-align%22%3A%22left%22%2C%22font-size%22%3A%2224%22%7D%2C%22a-t%22%3A%7B%22typography%22%3A%7B%22font-size%22%3A%2250%22%2C%22text-transform%22%3A%22uppercase%22%7D%7D%7D%7D”][ffb_param route=”o gen text”]

Dinner

[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhqcrqi” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220%22%7D%7D%7D”][ffb_param route=”o gen text”]

Lentil Bolognese
Moroccan Spiced Chicken Tagine
50 Shades of Green – Chicken & Broccoli Gratin
Roasted Marinated Salmon & Quinoa
Pasta Bake (using roasted veg as sauce)

Dinner Options (can be repeated on multiple days)
1. Lentil Bolognese with whole wheat pasta/ edamame pasta/spiralised courgetti
2. Moroccan Spiced Chicken Tagine  with wholegrain couscous/Moroccan quinoa
3. 50 Shades of Green – Chicken & Broccoli Gratin served with potatoes (optional)/quinoa/rice
4. Roasted Marinated Salmon in orange & tamari marinade with Moroccan Quinoa – serve with salad or steamed greens & quinoa/rice/potatoes
5. Pasta Bake (kids love this!) 

[/ffb_param][/ffb_paragraph_2][ffb_heading_2 unique_id=”3bjdre07″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-center%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22text-align%22%3A%22left%22%2C%22font-size%22%3A%2224%22%7D%2C%22a-t%22%3A%7B%22typography%22%3A%7B%22font-size%22%3A%2250%22%2C%22text-transform%22%3A%22uppercase%22%7D%7D%7D%7D”][ffb_param route=”o gen text”]

Snacks

[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhqg0t1″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220%22%7D%7D%7D”][ffb_param route=”o gen text”]

Hummus & Veg Sticks
Roasted Root Veg Frittata
Almond Butter & Oatcakes
Boiled Egg & handful of nuts & seeds

Snack Options (can be repeated on multiple days)
1. Hummus & Veg Sticks – pre-cut veg & store in water in the fridge
2. Roasted Root Veg Frittata – with roasted sweet potato & feta cheese (optional) cut up into triangles & stored in airtight container in the fridge
3. Homemade Almond Butter & Oatcakes/toasted porridge bread
4. Almond Butter & Sliced Apple
5. Boiled Egg & handful of nuts & seeds

[/ffb_param][/ffb_paragraph_2][ffb_heading_2 unique_id=”3bjdrrdh” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-center%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22text-align%22%3A%22left%22%2C%22font-size%22%3A%2224%22%7D%2C%22a-t%22%3A%7B%22typography%22%3A%7B%22font-size%22%3A%2250%22%2C%22text-transform%22%3A%22uppercase%22%7D%7D%7D%7D”][ffb_param route=”o gen text”]COMPONENTS[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhqjehi” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220%22%7D%7D%7D”][ffb_param route=”o gen text”]

Components are stand-alone elements that form part of a complete meal. They are modifiable in that they can be used in a variety of ways. These give you great options for multiple meal ideas..

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• Roasted Med Veg/Root Veg – add salsa verde
• Moroccan Quinoa
• Boiled Eggs
• Hummus
• Sweet Potato Toast
• Lentil Salad
• Marinated roasted fillets of salmon
• Spiced Apple Compote
• Blueberry Compote

 

[/ffb_param][/ffb_paragraph_2][/ffb_column_1][ffb_column_1 unique_id=”3bhqvchh” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22xs%22%3A%2212%22%2C%22sm%22%3A%22unset%22%2C%22md%22%3A6%2C%22lg%22%3A%22unset%22%2C%22is-centered%22%3A%220%22%2C%22is-bg-clipped%22%3A%220%22%2C%22xs-last%22%3A%22no%22%2C%22sm-last%22%3A%22unset%22%2C%22md-last%22%3A%22unset%22%2C%22lg-last%22%3A%22unset%22%2C%22xs-offset%22%3A%22unset%22%2C%22sm-offset%22%3A%22unset%22%2C%22md-offset%22%3A%22unset%22%2C%22lg-offset%22%3A%22unset%22%2C%22xs-pull%22%3A%22unset%22%2C%22sm-pull%22%3A%22unset%22%2C%22md-pull%22%3A%22unset%22%2C%22lg-pull%22%3A%22unset%22%2C%22xs-push%22%3A%22unset%22%2C%22sm-push%22%3A%22unset%22%2C%22md-push%22%3A%22unset%22%2C%22lg-push%22%3A%22unset%22%2C%22xs-overlap%22%3A%22no%22%2C%22sm-overlap%22%3A%22unset%22%2C%22md-overlap%22%3A%22unset%22%2C%22lg-overlap%22%3A%22unset%22%7D%7D%7D”][ffb_heading_2 unique_id=”3bhr1e72″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22a-t%22%3A%7B%22typography%22%3A%7B%22text-transform%22%3A%22uppercase%22%7D%7D%7D%7D”][ffb_param route=”o gen text”]Every 2 WEEKs MEAL PREP[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhqrkvi” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

• Almond Butter
• Hummus
• Balsamic Salad Dressing
• Porridge Bread
• Pecan Cinnamon Granola

 

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[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bi38m6g” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

This looks like a long list but several of these jobs are very quick or need little or no input.. If you find it too much,  do half one day & half another day

The two weekly Meal prep jobs can be done on an alternate day or on the same day  –  whatever suits your schedual best. 

[/ffb_param][/ffb_paragraph_2][ffb_heading_2 unique_id=”3bjeo4oq” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-center%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22text-align%22%3A%22left%22%2C%22font-size%22%3A%2224%22%7D%2C%22a-t%22%3A%7B%22typography%22%3A%7B%22font-size%22%3A%2250%22%2C%22text-transform%22%3A%22uppercase%22%7D%7D%7D%7D”][ffb_param route=”o gen text”]PRE PREP??[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bjesn6e” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

• Soak the green lentils – I buy dried speckled green lentils as they hold their shape better for salads. I use canned ones in cooked recipes..
• Place in a large bowl & cover with water (at least 3-4cm over the lentils) these will soak up the water within a few hours. Then you can cook them!
• Marinate the chicken pieces for the Tagine (as per the recipe)

[/ffb_param][/ffb_paragraph_2][ffb_heading_2 unique_id=”3bjeqsqa” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-center%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22text-align%22%3A%22left%22%2C%22font-size%22%3A%2224%22%7D%2C%22a-t%22%3A%7B%22typography%22%3A%7B%22font-size%22%3A%2250%22%2C%22text-transform%22%3A%22uppercase%22%7D%7D%7D%7D”][ffb_param route=”o gen text”]DINNER PREP[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bjeqpm8″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

• I like to start with dinner prep, as once it’s done, I always feel on top of things! 
• Start the Lentil Bolognese – use a food processor with an S blade for all the chopping/grating of veg – it’s so much quicker!
• Make the Chicken & Broccoli bake – it can be stored for a few days in the fridge (as the chicken is cooked) until you are ready to place in the oven..
• Lastly make the Chicken Tagine (to give the meat time to marinate). Once assembled you can cook slowly in the oven & store in the fridge to reheat when you are ready to eat. (Choose a good casserole dish with lid)
• The salmon marinade can be done the morning you are planning on eating this for dinner. Remember to marinade all of it – 6 to 8 pieces so that you have some for salads etc..
• Make the med veg pasta sauce – simply blitz all the ingredients when roasted

[/ffb_param][/ffb_paragraph_2][/ffb_column_1][ffb_column_1 unique_id=”3bjee9n7″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22xs%22%3A%2212%22%2C%22sm%22%3A%22unset%22%2C%22md%22%3A6%2C%22lg%22%3A%22unset%22%2C%22is-centered%22%3A%220%22%2C%22is-bg-clipped%22%3A%220%22%2C%22xs-last%22%3A%22no%22%2C%22sm-last%22%3A%22unset%22%2C%22md-last%22%3A%22unset%22%2C%22lg-last%22%3A%22unset%22%2C%22xs-offset%22%3A%22unset%22%2C%22sm-offset%22%3A%22unset%22%2C%22md-offset%22%3A%22unset%22%2C%22lg-offset%22%3A%22unset%22%2C%22xs-pull%22%3A%22unset%22%2C%22sm-pull%22%3A%22unset%22%2C%22md-pull%22%3A%22unset%22%2C%22lg-pull%22%3A%22unset%22%2C%22xs-push%22%3A%22unset%22%2C%22sm-push%22%3A%22unset%22%2C%22md-push%22%3A%22unset%22%2C%22lg-push%22%3A%22unset%22%2C%22xs-overlap%22%3A%22no%22%2C%22sm-overlap%22%3A%22unset%22%2C%22md-overlap%22%3A%22unset%22%2C%22lg-overlap%22%3A%22unset%22%7D%7D%7D”][ffb_emptySpace_2 unique_id=”3bjejgjl” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22height%22%3A%2250%22%7D%2C%22b-m%22%3A%7B%22hide%22%3A%7B%22xs%22%3A%221%22%2C%22sm%22%3A%221%22%7D%7D%7D%7D”][/ffb_emptySpace_2][ffb_heading_2 unique_id=”3bjelba7″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-center%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22text-align%22%3A%22left%22%2C%22font-size%22%3A%2224%22%7D%2C%22a-t%22%3A%7B%22typography%22%3A%7B%22font-size%22%3A%2250%22%2C%22text-transform%22%3A%22uppercase%22%7D%7D%7D%7D”][ffb_param route=”o gen text”]COMPONENT PREP:[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bjee9n9″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

• Lots of individual elements that can feature as part of lunch or dinner
• Cook the lentils
• Prepare the Quinoa
• Make a big tray of roasted veg – choose from one of the options
• Once cooked these can be used in a) frittata  b) pasta sauce c) salads/wraps
• Chop the Veg sticks & place in water in a clip top jar in the fridge
• Boil the Eggs
• Make the sweet potato toast
• Make the Hummus
• Make the spiced apple sauce
• Make the soup if needed

[/ffb_param][/ffb_paragraph_2][ffb_heading_2 unique_id=”3bjeptcv” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-center%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22text-align%22%3A%22left%22%2C%22font-size%22%3A%2224%22%7D%2C%22a-t%22%3A%7B%22typography%22%3A%7B%22font-size%22%3A%2250%22%2C%22text-transform%22%3A%22uppercase%22%7D%7D%7D%7D”][ffb_param route=”o gen text”]BREAKFAST PREP[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bjemcjv” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

• Make & assemble the overnight oats into individual pots or into 1 big pot to share 
• Make the chia seed puddings & assemble using the blueberry compote
• Combine the ingredients for the smoothie bags & place in the freezer
• Cook the frozen blueberries with a splash of water in a pot – reduce to a jammy consistency  
• Make the granola

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Info Sheet[/ffb_param][/ffb_iconbox-5_2][/ffb_column_1][/ffb_section_0][ffb_section_0 unique_id=”3bjfpvla” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22type%22%3A%22fg-container-large%22%2C%22no-padding%22%3A%220%22%2C%22no-gutter%22%3A%220%22%2C%22gutter-size%22%3A%22%22%2C%22match-col%22%3A%220%22%2C%22match-col-sm%22%3A%22inherit%22%2C%22match-col-md%22%3A%22inherit%22%2C%22match-col-lg%22%3A%22inherit%22%2C%22show-divider%22%3A%220%22%2C%22divider%22%3A%7B%22divider-width%22%3A%221%22%2C%22divider-height%22%3A%22100%25%22%2C%22divider-h-alignment%22%3A%22left%22%2C%22divider-v-alignment%22%3A%22center%22%2C%22divider-color%22%3A%22%23c4c4c4%22%7D%2C%22force-fullwidth%22%3A%220%22%7D%2C%22a-t%22%3A%7B%22id%22%3A%22breakfast%22%7D%7D%7D”][ffb_column_1 unique_id=”3bjfpvlb” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A0%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22xs%22%3A%2212%22%2C%22sm%22%3A%22unset%22%2C%22md%22%3A12%2C%22lg%22%3A%22unset%22%2C%22is-centered%22%3A0%2C%22not-equalize%22%3A0%2C%22is-bg-clipped%22%3A0%2C%22xs-last%22%3A%22no%22%2C%22sm-last%22%3A%22unset%22%2C%22md-last%22%3A%22unset%22%2C%22lg-last%22%3A%22unset%22%2C%22xs-offset%22%3A%22unset%22%2C%22sm-offset%22%3A%22unset%22%2C%22md-offset%22%3A%22unset%22%2C%22lg-offset%22%3A%22unset%22%2C%22xs-pull%22%3A%22unset%22%2C%22sm-pull%22%3A%22unset%22%2C%22md-pull%22%3A%22unset%22%2C%22lg-pull%22%3A%22unset%22%2C%22xs-push%22%3A%22unset%22%2C%22sm-push%22%3A%22unset%22%2C%22md-push%22%3A%22unset%22%2C%22lg-push%22%3A%22unset%22%2C%22xs-overlap%22%3A%22no%22%2C%22sm-overlap%22%3A%22unset%22%2C%22md-overlap%22%3A%22unset%22%2C%22lg-overlap%22%3A%22unset%22%7D%7D%7D”][ffb_emptySpace_2 unique_id=”3bkv57gh” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22height%22%3A%22100%22%7D%7D%7D”][/ffb_emptySpace_2][/ffb_column_1][/ffb_section_0][ffb_section_0 unique_id=”3bhri4kk” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22type%22%3A%22fg-container-large%22%2C%22no-padding%22%3A%220%22%2C%22no-gutter%22%3A%220%22%2C%22gutter-size%22%3A%22%22%2C%22match-col%22%3A%220%22%2C%22match-col-sm%22%3A%22inherit%22%2C%22match-col-md%22%3A%22inherit%22%2C%22match-col-lg%22%3A%22inherit%22%2C%22show-divider%22%3A%220%22%2C%22divider%22%3A%7B%22divider-width%22%3A%221%22%2C%22divider-height%22%3A%22100%25%22%2C%22divider-h-alignment%22%3A%22left%22%2C%22divider-v-alignment%22%3A%22center%22%2C%22divider-color%22%3A%22%23c4c4c4%22%7D%2C%22force-fullwidth%22%3A%220%22%7D%2C%22b-m%22%3A%7B%22bg%22%3A%7B%22bg%22%3A%7B%220-%7C-color%22%3A%7B%22color%22%3A%7B%22bg-color%22%3A%22%5B12%5D%22%7D%7D%7D%7D%2C%22pd-xs%22%3A%7B%22t%22%3A%2220%22%2C%22r%22%3A%2220%22%2C%22b%22%3A%2220%22%2C%22l%22%3A%2220%22%7D%2C%22box-shadows%22%3A%7B%220-%7C-one-box-shadow%22%3A%7B%22one-box-shadow%22%3A%7B%7D%7D%7D%2C%22border-radius%22%3A%7B%22top-left%22%3A%2215%22%2C%22top-right%22%3A%2215%22%2C%22bottom-right%22%3A%2215%22%2C%22bottom-left%22%3A%2215%22%7D%7D%2C%22a-t%22%3A%7B%22id%22%3A%22breakfast%22%7D%7D%7D”][ffb_column_1 unique_id=”3bhri4kl” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22xs%22%3A%2212%22%2C%22sm%22%3A%22unset%22%2C%22md%22%3A12%2C%22lg%22%3A%22unset%22%2C%22is-centered%22%3A%220%22%2C%22is-bg-clipped%22%3A%220%22%2C%22xs-last%22%3A%22no%22%2C%22sm-last%22%3A%22unset%22%2C%22md-last%22%3A%22unset%22%2C%22lg-last%22%3A%22unset%22%2C%22xs-offset%22%3A%22unset%22%2C%22sm-offset%22%3A%22unset%22%2C%22md-offset%22%3A%22unset%22%2C%22lg-offset%22%3A%22unset%22%2C%22xs-pull%22%3A%22unset%22%2C%22sm-pull%22%3A%22unset%22%2C%22md-pull%22%3A%22unset%22%2C%22lg-pull%22%3A%22unset%22%2C%22xs-push%22%3A%22unset%22%2C%22sm-push%22%3A%22unset%22%2C%22md-push%22%3A%22unset%22%2C%22lg-push%22%3A%22unset%22%2C%22xs-overlap%22%3A%22no%22%2C%22sm-overlap%22%3A%22unset%22%2C%22md-overlap%22%3A%22unset%22%2C%22lg-overlap%22%3A%22unset%22%7D%7D%7D”][ffb_heading_2 unique_id=”3bhri4ko” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-center%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%7D%7D”][ffb_param route=”o gen text”]RECIPES – BREAKFAST

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[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhroe03″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

(makes 2 x 250ml size pots – net weight ca. 200g)

Ingredients – Layer 1 
¼ cup of Chia seeds
1 tsp of Matcha green tea powder
1 tsp of agave syrup
1tsp of vanilla essence
1 cup of unsweetened oat milk
Juice & Zest of 1 lime

Layer 2  

1 Tbsp of Plain Yoghurt
1 handful of blueberries
1 tsp of quinoa pops

Method

Combine all of the ingredients in a bowl & mix well.
Allow to settle for a few mins & stir occasionally to prevent any lumps
Pour into an airtight glass vessel – either individual killner jars or a bigger killner jar for sharing – store in the fridge until firm but not solid

Will keep for 4 days in the fridge
Top with blueberry compote or fresh berries & granola

 

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(makes 3 x 250ml pots OR 1 x 750ml)

Ingredients

6 Tbsp of Rachels Pecan cinnamon granola
4 Tbsp of Porridge Oats
1 Tbsp of Chia seeds
1 Grated organic apple / spiced apple compote
½ cup of fresh/frozen blueberries 
½ cup of fresh/frozen blackberries
150-200ml of Oat Milk/Almond Milk/Soya Milk

Optional Toppings: 

1 Tbsp Almond Butter per pot
Sprinkling of Coconut Shards
Sprinkling of Goji Berries

Method

Combine all of the ingredients in a bowl & mix well.

It should be loose enough & not too dry so adjust accordingly if needed. The chia seeds will expand & absorb the moisture – better to use more liquid than it be too dry!

Spoon into small glass jars or 1 large glass jar to share, seal & refrigerate for a couple of hours or overnight.

When ready to consume, top as per above suggestions. Enjoy for breakfast or as a snack. These will keep for up to 4 days in the fridge.

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Ingredients

12 Pink Lady Apples peeled & cored
2 Tbsp of Cinnamon 
Splash of Water

Method

Peel & core all the apples
Chop up into bite size pieces
Place in a large pot with a splash of water
Add the cinnamon & mix through
Place on a medium heat & allow to simmer down for 20-30 mins
When soft, remove from the heat & allow to cool
Roughly blitz until broken down but not smooth
Store in an airtight container in the fridge

 

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Porridge Bread with Smashed Avocado & Toasted Seeds

Slice the porridge bread, toast & top with ½ smashed avocado mixed with fresh lime juice +salt, topped with toasted pumpkin seeds

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(serves 6)

Ingredients

1 kg of Carrots chopped
1/2 Head of Celery Sticks
1 large Spanish onion
1 thumb sized piece of ginger grated
2 garlic cloves grated
1.2L vegetable Bouillon broth (Marigold Brand) This requires 1 heaped Tbsp of bouillon powder into 1.2L of boiling water
1 bunch of flat leaf parsley chopped or the Parsley Gremolata (see below)
salt & pepper to taste
1 can of full fat coconut milk

Method

In a large stock pot, with a drizzle of olive oil, add your chopped celery, carrots & onion. 
Allow to sweat gently with the lid on until softened
Add in the grated garlic & ginger, stirring gently. 
Add in your vegetable stock broth
Cook on a low heat for 30 mins until the vegetables are tender
Adjust the seasoning if necessary & add in the chopped parsley 
Then using a stick mixer, blend the soup in the pot until smooth. Alternatively, you could pour into a VitaMix & blend on high until perfectly smooth.
Serve with a little freshly chopped herbs & a drizzle of olive oil/ hemp seed oil to aid absorption OR the salsa verde for added flavour (see recipe attached)

 

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Carrott, Celery, Leek & Coconut Milk Soup

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Variations using the Components to build

A. roasted fillet of salmon, sliced avocado, chopped tomatoes, mixed green leaves (rocket, spinach, kale, chard) roasted sweet potatoes (cut up into chunks) & balsamic dressing

B. lentil salad, boiled egg (cut into quarters), 1 Tbsp of hummus, mixed green leaves, (rocket, spinach, kale, chard), Moroccan quinoa, handful of Pomegranate seeds, roasted sweet potato (cut up into chunks) & balsamic dressing

 

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[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bph14aj” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

Using the following Pre-Made Components to build the wrap: Roasted Veg & Hummus. 

Add: greens of choice i.e (rocket, spinach, kale, chard)
Add: Shop bought falafels/chicken/tofu

Wholewheat Flour Tortilla/ Large Romaine Lettuce Leaf

Fill and roll

 

[/ffb_param][/ffb_paragraph_2][ffb_heading_2 unique_id=”3ff9qv24″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%7D%7D”][ffb_param route=”o gen text”]MINESTRONE SOUP

[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bpgu5kg” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

(serves 6)

Ingredients

1 large onion finely chopped
4 cloves garlic grated
1 Tbsp olive oil
1 leek finely sliced
1 celery stick chopped
1 sprig fresh rosemary
handful of organic red chard (baby spinach leaves ok too)
handful of organic kale finely chopped
4 organic carrots cleaned & chopped into ½ moons
1 tin of lentils
1 tin of cannellini beans
2 tins of organic/good quality tomatoes
1.5L chicken bone broth (see recipe)
OR Marigold Veg Stock powder (1 Tbsp)
Bay leaves, salt & pepper to taste

 

Method

In a large stock pot, place your finely chopped onions, garlic, leek & celery with a drizzle of olive oil.
Allow to sweat gently with the lid on until softened
Add in the rest of the ingredients, stirring gently.
If you are using spinach leaves instead of chard, add these at the very end.
Cook on a low heat for 45 mins until the vegetables are tender

Adjust the seasoning if necessary – I like to grate the last garlic clove in fresh at this stage to enhance the flavour OR top it with the parsley gremolata (see recipe below) – tastes fantastic together!

 

 

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[/ffb_param][/ffb_heading_2][/ffb_column_1][ffb_column_1 unique_id=”3bhsg0qk” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22xs%22%3A%2212%22%2C%22sm%22%3A%22unset%22%2C%22md%22%3A6%2C%22lg%22%3A%22unset%22%2C%22is-centered%22%3A%220%22%2C%22is-bg-clipped%22%3A%220%22%2C%22xs-last%22%3A%22no%22%2C%22sm-last%22%3A%22unset%22%2C%22md-last%22%3A%22unset%22%2C%22lg-last%22%3A%22unset%22%2C%22xs-offset%22%3A%22unset%22%2C%22sm-offset%22%3A%22unset%22%2C%22md-offset%22%3A%22unset%22%2C%22lg-offset%22%3A%22unset%22%2C%22xs-pull%22%3A%22unset%22%2C%22sm-pull%22%3A%22unset%22%2C%22md-pull%22%3A%22unset%22%2C%22lg-pull%22%3A%22unset%22%2C%22xs-push%22%3A%22unset%22%2C%22sm-push%22%3A%22unset%22%2C%22md-push%22%3A%22unset%22%2C%22lg-push%22%3A%22unset%22%2C%22xs-overlap%22%3A%22no%22%2C%22sm-overlap%22%3A%22unset%22%2C%22md-overlap%22%3A%22unset%22%2C%22lg-overlap%22%3A%22unset%22%7D%7D%7D”][ffb_heading_2 unique_id=”3bhsg0qn” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22a-t%22%3A%7B%22id%22%3A%22len%22%7D%7D%7D”][ffb_param route=”o gen text”]LENTIL BOLOGNESE
[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhsjr8h” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

(serves 6)

Ingredients

1 large red onion finely chopped
4 cloves garlic
1 Tbsp olive oil
1 carrot finely grated
1 stick of celery – finely sliced
1 leek – finely sliced
1 cup of sliced mushrooms
1 small sweet potato grated
1 small green pepper finely chopped
1 cup of mushrooms sliced
2 tins of organic chopped tomatoes
1 Tbsp of tomato paste/sun-dried tomato paste
1 glass/200ml of red wine
1 tsp of veg stock powder ( marigold )
1 tin of green/brown lentils
Bayleaves, Himalayan salt & pepper to taste

Method

In a food processor add in your chunks of red onion, garlic, carrot, sweet potato, celery, & leek & process until finely chopped. Add to a heavy based saucepan with a drizzle of olive oil. Season with salt & pepper. Place a lid on top & allow to sweat gently for 15 mins until soft & translucent
Add the tinned tomatoes, mushrooms, green pepper, lentils, red wine, stock powder, salt & pepper, bay leaf. Allow to simmer gently for 40 mins to 1 hour.

Cool slightly then season again with: 1-2 cloves of fresh finely grated garlic, teaspoon of honey, tsp of sun-dried tomato paste & pinch of Himalayan salt / fresh chopped parsley.

Serve with brown rice penne pasta or whole wheat regular pasta or courgetti (spiralised courgette) & fresh torn basil leaves

Keeps well in the fridge for up to 5 days as part of meal prep.

 

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*GF, DF, P*

[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhsg0qo” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

Ingredients

(serves 4-5 as a main course )

Chicken Tagine
800g Chicken thighs (skinless & boneless)
3 red onions
4 cloves of garlic
800ml of chicken stock
1 cinnamon stick
1 tsp of Ras al Hanout
3-4 Star Anise
Himalayan Salt & ground black pepper
1 tin of peeled chopped tomatoes
60g of raisins
2 Tbsp of honey
1 tin of Chickpeas (drained)
1 cup of dried red lentils
1 tsp of harissa

To serve:

1 large handful of coriander leaves chopped
Toasted flaked almonds
Chicken Marinade
1 tsp ground ginger
1 tsp cinnamon
1 tsp smoked paprika
black pepper
grated zest of 1 lemon 
50ml olive oil
Wholegrain Couscous
370g couscous
500ml of chicken stock
lemon zest & juice of ½ lemon
1 Tbsp of olive oil
Handful of flat leaf parsley finely chopped

Method

Combine all the marinade ingredients & mix well
Pour over the chicken thigh pieces, mix & coat all the pieces. Cover & refrigerate overnight.

In a heavy based saucepan, pour in some olive oil & seal the chicken pieces in batches & set aside
Turn down the heat, add in the garlic & onion & cook until soft & translucent.
Add the chicken stock & stir to loosen any sediment

Return the chicken pieces to the pan with the cinnamon stick. Season with salt & pepper. Bring to the boil
Transfer to an oven tray with lid. Add the tinned tomatoes, raisins, chickpeas, ras al hanout, star anise, harissa, honey & red lentils – cook for 1.5 hours in the oven at 180C

Chicken should be tender & sauce thickened from the red lentils. Serve together with the herb & lemon couscous topped with toasted flaked almonds

 

Couscous

Put the couscous in a bowl. Pour the chicken stock over it & cover with a lid to allow the couscous to steam for 10 mins+

Using a fork, fluff up the couscous once it has steamed through

Add the olive oil & lemon juice, lemon zest & parsley & mix well

Serve! (This keeps for up to 6 days in the fridge)

 

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(serves 4)

Green, creamy & delicious – this is GF & DF. You can use frozen broccoli & spinach instead. This can be served with various options as toppings i.e. puff pastry, olive oil mashed potatoes, ground lamonds OR a side of herby wholegrain rice..

INGREDIENTS

3 Tbsp of olive oil
1 onion peeled
2 cloves of garlic
300g of Mushrooms sliced
300g broccoli in small florets
200g of frozen peas
100g spinach
1 x 400g tin full fat coconut milk
250ml of veg stock
400g chicken breast strips (seasoned with salt)
Himalayan salt
ground black pepper
1 tsp of grain dijon mustard 

Optional: 1 Tbsp of grated parmesan cheese

METHOD

1. Heat the oil in a large frying pan 
2. Finely chop the onion & garlic. Add to the pan & sweat slowly with the lid on until softened.  
3. Add the sliced mushrooms, salt & pepper. Allow to cook until grey & soft. 
4. Add the coconut milk & chicken stock. Stir & allow to cook for 2-3 mins. Remove from the heat & add the mustard powder. Pour the sauce into a blender & blitz (or use a handheld stick mixer in a separate bowl until the sauce is smooth)  
5. In the same pan as you cooked the onions & mushrooms – add a little more oil then add the chicken pieces – stirring constantly to lightly brown.
6. Next add your sauce back in to the pan with the chicken
7. Now add your greens & stir well. Allow to cook gently (lid off)
8. Taste & season again if needed
9. The topping is optional here: any of the following will work:
a. ground almonds – blitzed in a food processor to large crumb like texture (add a tsp of coconut oil &some salt)
b. olive oil mashed potato with salt & pepper
c. puff pastry brushed with egg yolk before baking
d. Alternatively, serve with a side of wholegrain basmati rice with fresh chopped herbs & toasted flaked almonds

10. With a slotted spoon, transfer the chicken & veg mix to a casserole dish or individual pie dishes. Pour enough sauce on top to just cover.
11. This next step depends on your toppings & if you are going to eat it straight away..

If you are topping with mash/pastry/ground almonds – sprinkle this on top, add some cheese (if using) before placing in the oven for 40 mins.   

Meal Prep Tips: 

1. If topping with mash/ground almonds – cover in clingfilm & place in the fridge (will keep for 2-3 days) When you are ready to cook, simply remove the clingfilm & heat in the oven for 40 mins. 

2. Can also be frozen. Wrap in both clingfilm & foil & freeze. When serving remove from the freezer & allow to defrost slowly over a few hours (ideally take out of freezer in the morning) then heat in the oven for 40 mins.
If topping with pastry, simply store the sauce in the fridge util ready to use, then transfer to a pie bowl & top with the puff pastry. Brush with some egg yolk then place in the oven at 180C for 40 mins or until the pastry is golden brown
3. This can also be made into a more substantial meal by adding fusilli or penne pasta & creating a pasta bake.

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Ingredients

400g of roasted veg
1 tin of chopped tomatoes
dash of honey
fresh basil
1kg of whole wheat penne/fusilli
250g bag of grated mozzarella

Method

1. Cook the pasta according to the instructions until ‘al dente’
2. While the pasta is cooking, blitz up the roasted veg with the tinned tomatoes until smooth
3. When the pasta is cooked, add it to a large mixing bowl with the sauce & the cheese & mix well
4. Place in a large oven proof dish & cook in a hot oven (uncovered) for 20mins

Meal Prep-Tip

Blitz your veg as they are ready & make the sauce. Store in a container in the fridge until ready to use. Then just cook your pasta, combine & bake! 

 

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[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhsp05t” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

This dish is full of flavour & very quick to prepare. Just marinade for a min. 2 hours in advance in the fridge & then roast in the oven. I usually marinade for up to 24 hours! You can reduce the marinade in a pan to drizzle over the top at the end. Served with quinoa & greens it is a healthy & tasty dinner that you can look forward to!

INGREDIENTS

2 fresh salmon fillets – preferably from the fish monger
Handful of stem broccoli & sugar snap peas each
50g of organic quinoa cooked OR reheat the Moroccan quinoa

Marinade Ingredients
Juice of 2 oranges
11/2  Tbsp of Tamari (gluten free soy sauce)
1 Tbsp of organic Maple syrup

METHOD

1. Rinse & pat dry the Salmon fillets. Place in a covered bowl.
2. Juice the oranges & add the other marinade ingredients to the juice & stir well.
3. Pour over the salmon fillets & allow to marinade for as long as possible in the fridge (1 day max)
4. When you are ready to eat, cook your quinoa according to the instructions on the packet & keep warm
5. Remove the salmon fillets from the marinade & place on a roasting tin lined with parchment paper. Drizzle a lit bit of the marinade over the top. Place in the oven at 180C for 10 mins or until cooked to your liking (firm but slightly pink or cooked all the way through)
6. At the same time as you put the salmon in the oven, bring a pot of salted water to the boil & flash cook your green veg for 2-3 mins or until just tender. Drain & keep warm – drizzle with a little olive oil
7. Put the remaining marinade on a dry pan over a medium to high heat & let it warm, reduce & thicken. 
8. When ready, plate your quinoa & place the salmon on top. Spoon the marinade glaze over the top & arrange your greens on the plate beside it. Enjoy!

Meal Prep Tip:

I always cook double the amount so that I have cold salmon fillets in the fridge to add to salads or wraps. These are great with the lentil salad, quinoa, leaves etc etc

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data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22xs%22%3A%2212%22%2C%22sm%22%3A%22unset%22%2C%22md%22%3A6%2C%22lg%22%3A%22unset%22%2C%22is-centered%22%3A%220%22%2C%22is-bg-clipped%22%3A%220%22%2C%22xs-last%22%3A%22no%22%2C%22sm-last%22%3A%22unset%22%2C%22md-last%22%3A%22unset%22%2C%22lg-last%22%3A%22unset%22%2C%22xs-offset%22%3A%22unset%22%2C%22sm-offset%22%3A%22unset%22%2C%22md-offset%22%3A%22unset%22%2C%22lg-offset%22%3A%22unset%22%2C%22xs-pull%22%3A%22unset%22%2C%22sm-pull%22%3A%22unset%22%2C%22md-pull%22%3A%22unset%22%2C%22lg-pull%22%3A%22unset%22%2C%22xs-push%22%3A%22unset%22%2C%22sm-push%22%3A%22unset%22%2C%22md-push%22%3A%22unset%22%2C%22lg-push%22%3A%22unset%22%2C%22xs-overlap%22%3A%22no%22%2C%22sm-overlap%22%3A%22unset%22%2C%22md-overlap%22%3A%22unset%22%2C%22lg-overlap%22%3A%22unset%22%7D%7D%7D”][ffb_heading_2 unique_id=”3bpfqc5f” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22a-t%22%3A%7B%22cls%22%3A%22hum%22%7D%7D%7D”][ffb_param route=”o gen text”]ROASTED ROOT VEG FRITTATA
[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bpfqc5g” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

This can be made in advance & will keep for several days in the fridge. It can be eaten as a snack on the go or as part of a brunch selection. It is a very tasty handy option warm or cold! 
(serves 4 )

Ingredients

6 large organic eggs
1 tsp of Himalayan salt
1Tbsp of crumbled feta cheese
1 Tbsp of olive oil
200g of roasted mixed root veg:
2 medium sized beetroots
4 medium sized carrots
1 parsnip
1 small sweet potato
1 red onion
2 cloves of garlic
1 Tbsp of Tamari (gluten free soya sauce)
1 Tbsp of Olive oil
Drizzle of Honey

Method

Make the roasted root veg first. I usually make a big batch of these as I find them useful throughout the week for other meals. I normally make about 1kg at a time..
Preheat the oven to 180C & line a baking sheet with greaseproof paper.
Peel & chop all the veg into small bite size pieces & add to a bowl.
Add the olive oil, tamari & honey & mix well
Lay all the veg out flat on the baking sheet & roast in the oven for approx. 45 mins until soft & browned. You can mix halfway through.
Once they are ready, remove them from the oven & allow to cool.
Now mix your eggs, salt & pepper in a bowl. 
Put a drizzle of olive oil into a good medium sized frying pan & swirl to coat the bottom of the pan. Pour your egg mix into the pan.
Crumble the feta on top. Then add in approx. 200g of the root veg & mix the egg in around so that most of the root veg is covered.
Place uncovered into the oven for about 15-20 mins or until it feels firm to touch.
Once the frittata is cooked, remove it from the oven & allow it to cool slightly. This can then be cut up into 4 pieces or into 8 pieces & served as part of a selection. 

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[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bht5ma8″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

Ingredients

1 x 400g tin of chickpeas
1 large Tbsp of Tahini
2 large cloves of garlic
Juice of 1 large lemon
Olive oil to loosen
1 yellow pepper roasted
1 carrot roasted
1 Tbsp of organic turmeric or fresh root turmeric

Method

Roast the carrot & yellow pepper until soft & browned
When ready, deseed & remove the skin from the pepper (place in a plastic bag for 15 mins makes skin easier to remove)
Add the flesh from the roasted pepper & the carrot (roughly chopped) to a high-speed blender
Add in all the rest of the ingredients 
Blitz on high until smooth
Add salt & pepper to taste – it may need a little more oil or lemon juice too – simply adjust the seasoning

Veg Sticks
Peel & slice a selection of carrot & celery sticks
Place in a rubber sealed killner jar & cover with water
Place in the fridge
You will be more inclined to snack on these if you see them in the fridge

 

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[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bht5mad” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

Ingredients

2 Large Sweet Potatoes
Olive Oil
Himalayan Sea Salt

Method

Wash & Dry the sweet potatoes
Cut the potatoes into slices lengthways: 1 ½ -2cm thick
Brush with olive oil on both sides & sprinkle with a little salt
Place all the slices onto a large flat baking tray lined with parchment paper
Roast in the oven at 180C for 15-20 mins until browned & soft
Remove & allow to cool
Place in an airtight container in the fridge
Can be reheated in the oven or eaten cold
Topping Options
Sweet: almond butter, sliced banana, maple syrup & granola
Savoury: smashed avocado, smoked salmon, capers & red onions
Savoury: smashed avocado, egg & toasted sesame seeds with a drizzle of my balsamic dressing

 

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Sweet Potato Toast

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[/ffb_param][/ffb_heading_2][/ffb_column_1][ffb_column_1 unique_id=”3bhtfjt3″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22xs%22%3A%2212%22%2C%22sm%22%3A%22unset%22%2C%22md%22%3A%226%22%2C%22lg%22%3A%22unset%22%2C%22is-centered%22%3A%220%22%2C%22not-equalize%22%3A%220%22%2C%22is-bg-clipped%22%3A%220%22%2C%22xs-last%22%3A%22no%22%2C%22sm-last%22%3A%22unset%22%2C%22md-last%22%3A%22unset%22%2C%22lg-last%22%3A%22unset%22%2C%22xs-offset%22%3A%22unset%22%2C%22sm-offset%22%3A%22unset%22%2C%22md-offset%22%3A%22unset%22%2C%22lg-offset%22%3A%22unset%22%2C%22xs-pull%22%3A%22unset%22%2C%22sm-pull%22%3A%22unset%22%2C%22md-pull%22%3A%22unset%22%2C%22lg-pull%22%3A%22unset%22%2C%22xs-push%22%3A%22unset%22%2C%22sm-push%22%3A%22unset%22%2C%22md-push%22%3A%22unset%22%2C%22lg-push%22%3A%22unset%22%2C%22xs-overlap%22%3A%22no%22%2C%22sm-overlap%22%3A%22unset%22%2C%22md-overlap%22%3A%22unset%22%2C%22lg-overlap%22%3A%22unset%22%7D%2C%22a-t%22%3A%7B%22id%22%3A%22hum%22%7D%7D%7D”][ffb_heading_2 unique_id=”3bhtfjt6″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%7D%7D”][ffb_param route=”o gen text”]HUMMUS – ROASTED CARROT & YELLOW PEPPER
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(4+ servings)

Ideal for so many meal options. I usually make a big tray, store in the fridge then convert into multiple meals i.e. salads, frittata, pasta sauce etc..

Ingredients

200g of roasted mixed root veg: increase this x 2 for multiple uses
2 medium sized beetroots
4 medium sized carrots
1 parsnip
1 small sweet potato
1 red onion
2 cloves of garlic
1 Tbsp of Tamari (gluten free soya sauce)
1 Tbsp of Olive oil
Drizzle of Honey

Method 

1. Chop all the veg into bit size pieces & place in a bowl. 
2. Pour the olive oil etc over, season with salt & pepper 
3. Place in the oven at 180C & roast for 45 mins. Remove & cool.

Store in the fridge for up to 5 days. Use in salads, omelettes, sandwiches, sauces etc..  

 

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Ingredients

1 Tbsp of coconut oil
1 tsp of ground cumin
½ tsp ground cinnamon 
1 tsp of paprika
1 red onion diced
1 stick of celery finely diced
500ml veg stock
35 g of golden raisins
35g of pistachios
2 Large Sweet Potatoes
chopped fresh coriander

Method

Add the coconut oil to a heavy based saucepan & melt. Add in your spices & let them sizzle
Add the onion & celery & toss everything together until softened
Add the stock & the quinoa put the lid on
Allow to cook gently until all the liquid has been absorbed (10-12mins)
Remove from the heat, add the raisins & stir. Put the lid back on & allow to steam so the raisins absorb & swell
Toast the pistachios in the oven until fragrant then chop up roughly & add to the quinoa with some chopped coriander.

Meal Prep Tip:
You can store this in the fridge for up to 5 days in an airtight container. If doing so add your fresh herbs & toasted pistachios when serving.

 

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Ingredients

400g of plain whole almonds 
1 tsp of Himalayan salt 

Method

Place your almonds in one layer on a large baking tray & roast in the oven until toasted & fragrant – about 10-12 mins
Remove from the oven & allow to cool
Once cool, add to a food processor with the salt (Magimix or similar – not a Nutribullet)

Blitz – this will first go to breadcrumbs, then thicken to a paste & after several minutes the oils will release & it will thin out to a spread like consistency. You need a food processor with a strong motor as it takes about 6-8 mins to complete on high speed

Once you have achieved the right consistency, simply place into a large airtight jar & store at room temperature

 

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[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhtlpla” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

Ingredients

2 cups dry brown lentils (yields about 4 cups cooked) 
* I soaked these before cooking for 3-4 hours
½ medium red onion, diced 
¼ cup sunflower seeds 
½ cup chopped fresh parsley 
¼ cup chopped fresh mint 
¼ cup chopped fresh dill 
Juice of 1 lemon 
2 tablespoons raw apple cider vinegar 
4 tablespoons olive oil 
1 teaspoon sea salt 

Freshly ground black pepper

Method

In a medium pot with boiling water, add the soaked lentils, reduce heat to simmer, and cook for 25 minutes or until fork tender. Set aside to cool to room temperature.
In a large mixing bowl, combine all ingredients and gently toss making sure the herbs and seasonings have evenly coated the lentils. Adjust seasonings to taste here.
Store in an airtight container and serve chilled, at room temperature, or gently warmed.

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Porridge Bread

[/ffb_param][/ffb_paragraph_2][/ffb_column_1][ffb_column_1 unique_id=”3bhtrr15″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22xs%22%3A%2212%22%2C%22sm%22%3A%22unset%22%2C%22md%22%3A%226%22%2C%22lg%22%3A%22unset%22%2C%22is-centered%22%3A%220%22%2C%22not-equalize%22%3A%220%22%2C%22is-bg-clipped%22%3A%220%22%2C%22xs-last%22%3A%22no%22%2C%22sm-last%22%3A%22unset%22%2C%22md-last%22%3A%22unset%22%2C%22lg-last%22%3A%22unset%22%2C%22xs-offset%22%3A%22unset%22%2C%22sm-offset%22%3A%22unset%22%2C%22md-offset%22%3A%22unset%22%2C%22lg-offset%22%3A%22unset%22%2C%22xs-pull%22%3A%22unset%22%2C%22sm-pull%22%3A%22unset%22%2C%22md-pull%22%3A%22unset%22%2C%22lg-pull%22%3A%22unset%22%2C%22xs-push%22%3A%22unset%22%2C%22sm-push%22%3A%22unset%22%2C%22md-push%22%3A%22unset%22%2C%22lg-push%22%3A%22unset%22%2C%22xs-overlap%22%3A%22no%22%2C%22sm-overlap%22%3A%22unset%22%2C%22md-overlap%22%3A%22unset%22%2C%22lg-overlap%22%3A%22unset%22%7D%2C%22a-t%22%3A%7B%22id%22%3A%22por%22%7D%7D%7D”][ffb_heading_2 unique_id=”3bhtrr18″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%7D%7D”][ffb_param route=”o gen text”]PORRIDGE BREAD
[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhtrr19″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

Ingredients

360g of organic porridge oats
20g of flaxseeds/wheat bran
80ml of olive oil
1 organic egg
200g of plain yoghurt/coconut yoghurt for dairy free option
200ml of oat milk (dairy free option)
1 tsp Himalayan salt
2 handfuls of mixed seeds: pumpkin & sunflower 
Sesame seeds to decorate
Loaf tin liner (available in Tesco)

Method

Preheat the oven to 180C 
In a large mixing bowl, add the oats flaxseeds/wheat bran, salt & 
pumpkin & sunflower seeds & mix together
In a separate bowl, add in the yoghurt, milk, olive oil & the egg & mix well.
Add this wet mix to the dry mix & combine really well
Put a loaf tin liner into your bread loaf tin & then spoon the mix into it.
Sprinkle the sesame seeds on top
Bake at 180C for 40-45 mins depending on your oven. Check halfway through & turn the tray around so it browns evenly
Insert a knife into the centre & if it comes out clean it is cooked.
Leave to cool completely before slicing.

This can be cut in half & wrapped in greaseproof paper & stored in a ziplock bag in the fridge. It also freezes well. 
Toast it & spread almond butter on top with sliced banana – a great snack!

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[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bpg83m0″ data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

Ingredients

1 Tbsp of maple syrup
1 Tbsp ACV (apple cider vinegar) 
2 Tbsp Balsamic Vinegar
6 Tbsp of extra virgin oil
2 tsp of Dijon mustard (I use a combo of smooth & grain)
salt & pepper

Method

Put all your ingredients into a tall container 
Using a stick mixer with whisk attachment, blitz until well combined. Alternatively, place in a jar with lid on & shake well to combine.

Store in an airtight bottle at room temperature

 

[/ffb_param][/ffb_paragraph_2][/ffb_column_1][ffb_column_1 unique_id=”3bhu25tg” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22xs%22%3A%2212%22%2C%22sm%22%3A%22unset%22%2C%22md%22%3A%226%22%2C%22lg%22%3A%22unset%22%2C%22is-centered%22%3A%220%22%2C%22not-equalize%22%3A%220%22%2C%22is-bg-clipped%22%3A%220%22%2C%22xs-last%22%3A%22no%22%2C%22sm-last%22%3A%22unset%22%2C%22md-last%22%3A%22unset%22%2C%22lg-last%22%3A%22unset%22%2C%22xs-offset%22%3A%22unset%22%2C%22sm-offset%22%3A%22unset%22%2C%22md-offset%22%3A%22unset%22%2C%22lg-offset%22%3A%22unset%22%2C%22xs-pull%22%3A%22unset%22%2C%22sm-pull%22%3A%22unset%22%2C%22md-pull%22%3A%22unset%22%2C%22lg-pull%22%3A%22unset%22%2C%22xs-push%22%3A%22unset%22%2C%22sm-push%22%3A%22unset%22%2C%22md-push%22%3A%22unset%22%2C%22lg-push%22%3A%22unset%22%2C%22xs-overlap%22%3A%22no%22%2C%22sm-overlap%22%3A%22unset%22%2C%22md-overlap%22%3A%22unset%22%2C%22lg-overlap%22%3A%22unset%22%7D%2C%22a-t%22%3A%7B%22id%22%3A%22pec%22%7D%7D%7D”][ffb_heading_2 unique_id=”3bhu25tj” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%220%22%2C%22tag%22%3A%22h2%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%7D%7D”][ffb_param route=”o gen text”]PECAN CINNAMON GRANOLA
[/ffb_param][/ffb_heading_2][ffb_paragraph_2 unique_id=”3bhu25tk” data=”%7B%22o%22%3A%7B%22gen%22%3A%7B%22ffsys-disabled%22%3A%220%22%2C%22ffsys-info%22%3A%22%7B%7D%22%2C%22text-is-richtext%22%3A%221%22%2C%22align%22%3A%22text-left%22%2C%22align-sm%22%3A%22%22%2C%22align-md%22%3A%22%22%2C%22align-lg%22%3A%22%22%7D%2C%22clrs%22%3A%7B%22font-size%22%3A%2220px%22%7D%7D%7D”][ffb_param route=”o gen text”]

Ingredients

200g of organic porridge oats
100g Pecans
100g Almonds
100 Pumpkin Seeds
120g Sunflower Seeds
1 heaped Tbsp of cinnamon
3 Tbsp of coconut oil melted
3 Tbsp maple syrup
150g raisins (optional)

Method

Preheat the oven to 180C 
Line a Baking Tray with parchment paper
Put the almonds & pecans in a food processor & pulse for a few seconds to break down into smaller pieces.
Empty into a large mixing bowl
Add the rest of the dry ingredients – except the raisins if using
Place al the wet ingredients: coconut oil & maple syrup into a pot until melted. Add the cinnamon & mix through
Pour over the dry mix in the bowl & thoroughly mix through
Empty contents into paper lined baking tray
Place in the oven for 20+ mins. Every oven differs so check it after 20 mins. When it is golden & toasted its ready. It burns easily so keep an eye on it – set a timer!

Remove & allow to cool. 
Add the raisins at this point if using.
When cool, store in an airtight jar in the cupboard for several weeks – if it lasts that long!
Great sprinkled over porridge, pancakes, yoghurt or added to recipes

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