The food we eat plays an important role in keeping our skin healthy. Fresh fruits and vegetables are good for our health and give us a glowing skin too. Test have shown that people who consumed the right amount of vitamins and minerals in their diet have healthier skin and hair than those who did not.
Receipes are given for one person except where stated.
½ cup blueberries, 2 heaped dessert spoons oat meal, 150 gms desert spoons natural yogurt, sprinkle of flax seeds
Lunch: Broad bean, mint and egg salad.
Crush 60 gms cooked ( Frozen or fresh) broad beans, ½ teasppon chopped fresh mint, 2 chopped spring onions, 1 chopped hardboiled egg, serve with 2 teas spoons dressing any type.
Supper: Gnocchi with Goats cheese Thyme and lemon.
50 gms gnocchi, 3 tea spoons olive oil, ¼ small finely chopped red onion , ½ teaspoon fresh or ¼ teaspoon dried thyme, 30 gms goats cheese (the crumbly type),, 1/3 of lemon zested and squeeze of juice, 2 teaspoons toasted pine nuts.
Gently cook the onion until soft in the olive oil, add the thyme, lemon zest, crumbled goats cheese, squeeze of leon and 3 desert sppon sof water, bring to a simmer.
Meanwhile toast the pine nuts in a dry pan.
Cook the gnocchi according to manufacturer’s instructions, spoon over sauce and top with toasted pine nuts. Serve with greensald and 2 teaspoons dressing.
Breakfast: Smoothie: 1 banana, 1 roughly chopped apple, ½ cup skimmed milk, 10 chopped almonds, 1 chopped tangerine. Put all ingredients in a blender or juicer.
Lunch: Toasted goats cheese salad with almonds
Grill 50 gms of goats cheese, add 6 chopped almonds and serve with cucumber and mixed salad leaves. Serve with 2 teaspoons of dressing (see week 1)
Supper: Grilled Pork Chop , with rosemary and apple slices with spinach and broccoli.
1 medium free range pork chop, brushed with olive oil and oven baked in med/hot oven until cooked 20-25 minutes. 1 eating apple (cored peeled and sliced), ½ tea spoon finely chopped fresh rosemary or ¼ tea spoon dried, 12 minutes before the pork is cooked brush the apple slices with olive oil and sprinkle on the rosemary. Heat 2 teaspoons of olive oil, add 1/2 clove squashed garlic cook for 30 seconds, do not brown and add 1 portion of spinach stir for a few minutes and drain well.
Serve with a small /medium potion of steamed or boiled broccoli .
Breakfast: 2 poached eggs and ½ avocado
Lunch : Sweet potato, with crunchy kale, walnut and bean salad.
6 washed and dried kale leaves - put on oven tray in a very low oven 110C sprinkle with salt and 2 teaspoons of olive oil and leave to crisp for 10 -15 minutes (watch carefully, don’t let them brown) You can make these in advance and store in an airtight container .
4 chopped, walnuts chopped, 50 gms any type tinned beans or chick peas
Cut 1 medium sweet potato in 4 wedge, sprinkle with 2 teaspoons olive oil and cook on an oiled baking tray for 2-25 minutes in a medium oven until soft. Chop.
Add all of the ingredient together an serve with 2 teaspoons of dressing.
Supper: Falafel Burgers with pitta bread and salad
100g drained chickpeas
pinch of fresh parsley
1/4 teaspoon cumin
1/4 teaspoon ground corriander
1/4 teaspoon chilli flakes
1/2 tablespoon plain flour
1/2 tablespoon of sunflower oil
1/4 small red onion
1 toasted wholemeal pitta bread
50g tomato salsa (bought or homemade)
handful of green salad
Pat the chickpeas dry with kitchen paper. Tip into a food processor along with the onion, garlic, parsley, spices, flour and a little salt. Blend until fairly smooth, then shape into patty with your hands.
Heat the oil in a non-stick frying pan, add the burgers, then quickly fry for 3 mins on each side until lightly golden. Serve with toasted pittas, tomato salsa and a green salad.
Breakfast: 2 Scrambled eggs and 50gs smoked salmon on 2 Ryvita-type crackers
Lunch: Green soup:
This is enough for 2 days and can be frozen. 1 bag of water cress roughly chopped, ½ large bag packet of washed spinach, 6-8 spring onions chopped, 1 avocado, 1 vegetable stock cube, ½ litre water.
Put the all the ingredients, except the avocado, into a saucepan and simmer for 10 minutes add the chopped avocado and put in blender until smooth, season to taste. Serve with 2 medium oat cakes.
Supper: Wild Mushroom and Brown Rice Risotto
50g Brown Aborio Risotto Rice
15g goats butter
1/2 squashed medium garlic clove
40g chopped white onion
10g finely chopped celery
1 sprig fresh thyme
1 leaf of fresh sage
15g sliced fresh porcini mushrooms
30g dried wild mushrooms (rehydrate in 150ml of warm water)
15g roasted butternut squashed, chopped
1/3 teaspoon lemon zest
Melt the butter in a saucepan and then add the garlic, thyme and sage. Then add the onion and celery and cook until soft.
Add the rice and ensure that it is turned over in the butter and vegetable mix. Heat through until the rice looks transparent. Drain the rehydrated mushrooms and put the liquid to one side. Add all the mushrooms to the pan.
Add 1/3 of the liquid and stir until the liquid is absorbed. Continue in this way with the rest of the liquid (add little and often).
Once the rice is cooked through stir in the chopped squash and lemon zest. Season with salt and black pepper to taste.
Breakfast: Breakfast Porridge or granola 70 gms of as per week 1.
Lunch: Tuna and cucumber, tomato and lettuce sandwich.
2 slices rye or whole meal bread, 50 gms fresh or tinned line caught tuna , slices of cucumber, 1 medium thinly slice tomato, a few lettuce leaves. 2 tea spoon dress in (can be mayonnaise)
Supper: Monk fish and Coconut curry and brown rice.
100 gms Monk fish cubed, ½ small onion chopped, 1 medium diced tomato ½ clove finely chopped, garlic, ½ teaspoon coriander, ¼ teaspoon cumin, ¼ teaspoon mustard seeds, ¼ teaspoon fennel seed, ¼ small finely diced fresh or if using dried 1/8 teaspoon hot red chilli ( or to taste) ,1/2 top thumb size piece of fresh ginger finely chopped, (if using dried use ¼ teaspoon,) 1 tea spoon tomato puree, ½ tin low fat coconut milk, 2 teaspoons olive oil.
50 gms, brown rice. Cook Rice according to packet instruction. Meanwhile heat the oil, add the onion cook until softened then add the fresh ginger and chill cook for 30 seconds add the other dried spices cook for another minute add the garlic and chopped tomatoes stir then add the tomato puree, coconut milk, simmer for 10 minutes then add the cubed fish and cook for a further 5 minutes until the fish is cooked but still firm. Serve with the brown rice.
Breakfast: Tomato and grilled bacon on toast.
1 Medium tomatoes 2 slices free range back bacon. Cut tomatoes in half and grill with bacon. Serve with 1 slice of whole meal or rye toast.
Lunch : grilled Halloumi olives and tomato and red onion and crispy lettuce .
Grill the halloumi and 2 medium sliced tomatoes, ½ small red onion sliced and 5 black olives cut in half, sprinkle with 2 teaspoon olive oil put on an oiled grill pan and either oven cook or grill until the cheese is golden, cut into cubes and serve with crispy lettuce.
Supper: Buckwheat and spinach pancakes with tomato and chilli salsa.This will make enough for 2 days/people.
250 ml skimmed milk
1 free-range egg
55g/2oz white self raising flour
55g/2oz buckwheat flour
½ bag of spinach
4 spring onions.
Put both flours and salt into mixing bowl add the beaten egg and whisk in the milk, leave for 30 minutes, whisk again.
Meanwhile wilt the spinach in 1 teaspoon olive oil, squeeze out all the water , chop and add to the pancake batter.
Heat 2 tea spoon of olive oil to a non-stick pan on a med to high heat, divide batter into 4 and cook on each side until turning golden. 1-2 minutes each side. More oil can be added during the cooking time if necessary.
Salsa: ( for one) 2 medium ripe chopped tomatoes,1/4 finely chopped red chilli, ½ clove squashed garlic, 1 desert spoon fresh chopped basil. 1 teaspoon olive oil 1 teaspoon white wine vinegar. Combine all the ingredient and leave to marinate for at least 10 minutes.
Serve 2 warm pancakes topped with the salsa.
Breakfast: 100 grams grilled smoked Haddock with 1 poached egg
Lunch: Lentil and feta salad with hummus dressing.
50 gms cubed feta, 50 gms cooked puy lentil, 2 chopped spring onions.
Dressing 1 desert spoon hummus, 1/8 cubed cucumber, 1 desert spoon Greek yogurt, ½ tea spoon chopped mint, 2 teaspoons olive. Combine and season. Serve with the feta and lentils.
Supper: Stir fry prawn and Thai vegetables with rice noodles.
100 gms sustainably sourced raw prawns , ½ bag of stir fry Vegetable mix ( any type) . 50 gms rice noodles.
You can use a bought Thai stir fry sauce if you like and follow instructions. Or to make fresh you will need.
½ piece of fresh lemon grass cut into fine rings, ½ thumb size piece of fresh ginger,1/2 clove finely chopped garlic, ¼ tea spoon finely chopped red chilli, 2 chopped spring onions, ½ lime juice, 1 desert spoon chopped coriander, 1 desert spoon fish sauce, 2 teas spoons olive oil. 2 desert spoon of water.
Heat oil, use wok if you have one other wise a large frying pan is fine, add ginger, chilli and garlic for 30 seconds remove with slotted spoon, add the cubed chicken and brown, turn heat down and fry on low /medium heat for 8-10 minutes until chicken is cooked. Do not allow the chicken to boil, it should remain dry. When cooked, remove and keep warm. A dd more oil to the pan if necessary if necessary . Get the pan very hot Return the chilli, ginger and garlic and add the spring onions and bag of stir fried vegetables , and stir fry for 2 minutes then add back the chicken the lime juice , 2 desert spoons water and fish sauce cook for 2 more minutes, finally add the coriander.
Meanwhile cook the rice noodles according to instructions.