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Saturday 23rd June 2018

Meal Plan 25th June - 29th June

 Monday 25th June

Breakfast: Eggs with veg from garden or market
Lunch: Smoked mackerel pate with veggies to dip
Early Dinner at 4pm: Chocolate cherry bomb smoothie (see below)
Dinner = fasting 

Tuesday 26th June

Breakfast: Mashed acovado with crumbled feta & lettuce / Sauerkraut
Lunch: Cottage cheese with grated carrot, lettuce, pumpkin seeds
Dinner: Salmon with lemon & dill nut crust on roasted veg (see below)

 Wednesday 27th June

Breakfast: Eggs
Lunch: Salad / Liver
Early dinner at 4pm: Kefir with blueberries, nuts, seeds
Dinner = fasting / Food prep: soak bulgar wheat in water & apple vinegar

Thursday 28th June

Breakfast: Omelette with mushrooms, spinach, goat's cheese
Lunch: Green Soup
Dinner: Bulgar Wheat Risotto with chicken or halloumi & artichokes (see below) 
Food prep: Soak steel cut oats in water & a spoonful apple vinegar overnight

Friday 29th June

Brekfast: Steel-cut oats with bone broth, spring onions, egg
Lunch: Leftovers
Dinner: TBC

 

Chocolate Cherry Bomb Smoothie

  • Cherries, pitted (in season right now)
  • Avocado
  • Courgette
  • Raw Cacao Powder, 3 tablespoons
  • Vanilla Protein Powder, 3 tablespoons (optional) - I use 'Whey Ahead' as most other protein powders have additives and sweeteners in them

 

Salmon with Lemon & Dill Nut Crust on Roasted Veg

Serves 4, Recipe by Michael Mosley

  • 3 peppers, red & yellow, chopped into large pieces
  • 2 courgettes, roughly sliced
  • 2 red onions, chopped into wedges
  • 1 egg
  • Zest of 1 lemon
  • Dill, finely chopped
  • Walnuts, 1 tbsp, crushed
  • Ground almonds, 2 tbsp
  • 4 salmon fillets

Prehead oven to 180. Start baking seasoned veg while you prepare fish.

Beat the egg and add lemon zest, dill & nuts and mix well. Season with salt & pepper. Remove the veg after 10-15min from the oven, place the salmon on top, leaving a gap between each fillet.  Spoon the nut crumb mixture evenly over each fillet and return to the oven for another 10-20min. Don't overcook the salmon as it will dry out.

 

Bulgar Wheat Risotto with Chicken or Halloumi & Artichokes

Serves 2, Recipe by Michael Mosley 

  • 1 onion, finely chopped
  • 1 garlic clove, finely chopped
  • 60g bulgar wheat
  • 1 red chilli, chopped
  • 1 bay leaf
  • 1 red pepper, sliced
  • 300 ml bone broth
  • 150g leftover chicken, chopped (about 1 chicken breast - can be poached there and then)
  • 1 tablesppons artichoke (from a jar), quartered
  • Coriander or Parsley, chopped

Heat the olive oil in a pan and gently sweat the onions and garlic. Then add the bulgur wheat, chilli, bay leaf and red pepper and cover with around 2cm stock. Cover and simmer for 20-25 minutes, adding extra stock if it is looking dry.Add the chicken and artichokes for the last 5-10 minutes of cooking. Season and stir in half the coriander (reserve rest to garnish).
Tip: Use 60g fried sliced halloumi in place of the chicken.