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Wednesday 20th June 2018

Meal Plan 21st - 24th June

 Thursday 21st June

Brunch: Mushroom Omelette
Late lunch: Kefir with nuts, seeds and blueberries   PLUS prep for dinner = marinate thinly sliced fennel in salt, thyme, lime juice & olive oil
Dinner: Thyme roast chicken & Pea, fennel and thyme salad (see below)

Friday 22nd June

Breakfast: Sardines on mashed avocado
Lunch: Bone broth with egg
Dinner: Courgettini Puttanesca (see below)

Saturday 23rd June

Breakfast: Bone broth
Lunch: Farmer's market haul ... Dressed Crab in lettuce leaves / Strawberries / Salad
Dinner: BBQ ... Steak, grilled asparagus, tzatziki

Sunday 24th June

Brunch: Smoked mackerel, spinach & goat's cheese frittata
 

Thyme Roast Chicken with pea, fennel & thyme salad

  • Whole chicken
  • Lemon
  • Onion
  • Thyme (a lot)
  • Coriander
  • Fennel
  • Peas 

Chicken:
Season the chicken, rub with lemon juice and lots of ghee, coconut oil or butter, stuff with thyme, lemons & onions. Take a dish with a lid that the chicken snuggly fits into. Lay lots of thyme at the bottom, chicken on top, lots of thyme on the side and on top so the chicken is covered. Place lid on top and the dish in a pre-heated oven at 200 degrees for 15min, turn down heat to 180 after that and cook (about 1h) until the chicken is done.

Salad:
Marinate the thinly sliced fennel in thyme, olive oil, salt & lime juice for at least 3h or longer in the fridge. Add chopped coriander. Cook the peas for a few minutes and place under cold water until cooled down. Mix everything together, more lime and salt to taste.
(Salad recipe by DeliciouslyElla)

Courgettini Puttanesca

2 servings, Recipe by Michael Mosley

  • 4 anchovies (drained and chopped)
  • 1/2 teaspoon chilli flakes
  • 1 garlic clove (crushed)
  • 200g tomatoes (fresh chopped or tinned)
  • 2 tablespoons capers, rinsed
  • 50g pitted black olives
  • 1 teaspoon oregano
  • 1 large or 2 smaller courgettes, spiralised

Fry the anchovies, garlic and chili in olive oil for 2-3min until it forms a paste. Add the tomatoes, capers & olives and cook gently for 20-30mins. Steam or boil the courgette for 2-3mins and serve with the sauce on top.