Slow Cooked Chicken

Cooking oil spray
500g skinless and boneless chicken thigh fillets, diced
1 large red onion, finely chopped
2 garlic cloves, crushed
2tsp finely grated fresh ginger
2tbsp tomato purée
1½tsp ground cumin
1tsp ground coriander
1 cinnamon stick or 1tsp ground cinnamon
350ml very low salt chicken stock
50g dried figs, chopped
500g sweet potatoes, peeled and cut into cubes
500g tenderstem broccoli and courgette, sliced
Fresh coriander leaves, to garnish (optional)


To Slow cook – put everything in the pot and press go!
Spray a large lidded pan or flameproof casserole with oil and set over a medium-high heat. When the pan is hot, cook the chicken, in 2 batches, for 2–3 min until golden, then transfer to a bowl and set aside.
Return the pan to a medium-low heat and spray again with oil. Fry the onion for 3–4 min until soft.
Add the garlic, ginger, tomato purée, cumin, ground coriander and cinnamon. Cook, stirring, for
2 min or until fragrant.
Return the chicken to the pan and stir to coat in the spice mixture. Add the stock, figs and sweet potatoes, then bring to the boil. Reduce the heat to low and partially cover the tagine with a lid, then simmer gently for 15–20 min until the sweet potatoes are tender. Remove the lid and simmer for a further 5 min or until the sauce is slightly thickened. Meanwhile, steam the vegetables until tender-crisp.
Garnish the tagine with fresh coriander leaves, if using, then serve with the steamed vegetables.

Carrot and Orange Soup (v)

Serves 2 – Ingredients
• 1oz butter
• 1 clove of garlic, crushed
• 1 med onion, peeled and chopped
• 500g carrots, peeled and coarsely grated
• 1 litre water
• zest of 1 orange
• 1 teaspoon tomato puree
• Salt & pepper

1. Melt the butter, add garlic, onion and carrot. Stir and cook covered for 5 minutes on low heat
2. Add water, orange juice zest, tomato puree and seasoning. Simmer covered for 30 minutes.
3. Liquidise and enjoy.

No cook ALIVE Power Balls

1 ½ cups rolled oats

½ cup vanilla whey protein powder

½ teaspoon nutmeg

1 tblspn  milled Chia seeds

½ cup smooth almond nut butter

3 tblspn natural runny honey

3 tblspn almond milk

Flaked almonds (to decorate)

>>Place all the ingredients in a food processor, whizz until it forms a soft dough.  Roll into balls and then roll and cover in flaked almonds.  Eat as a snack.

Thai chicken curry soup recipe

Serves 4 – Ingredients

  • 2 tsp coconut oil
  • 1 chicken breast, chopped
  • 1 onion, finely chopped
  • 1 red pepper, chopped
  • 1 cup button mushrooms, chopped
  • 2-3 tbsp curry powder
  • 2 cups water or chicken stock
  • 1 tbsp almond flour, optional, for thickening
  • 3 cups coconut milk
  • 1 tbsp fish sauce, optional
  • ½ tsp fresh coriander, finely chopped
  • Sea salt and freshly ground black

pepper to taste

thai soup photo

Photo by kalleboo


  1. Add the coconut oil and chicken to a large saucepan over a medium heat. Toss the chicken in the oil and cook for about 2 mins.
  2. Add the onion, red pepper and mushrooms to the saucepan and cook for just a minute. Season to taste with salt and pepper at this point.
  3. Coat the meat and vegetables in the curry powder (add up to 3 tbsp depending on how spicy you want the dish to be). Cook for just about 45 seconds.
  4. Add the water or stock, almond flour, coconut milk and fish sauce. Stir well. Allow the soup to simmer for 5 to 10 minutes, until the vegetables are tender and the chicken is cooked through.
  5. Adjust the seasoning, if needed, and top with the fresh coriander prior to serving.

Chicken Wraps with Pesto-Yoghurt Dressing

Serves 2 – Ingredients

  • 2 Skinless chicken breasts, cut into strips
  • 1 small tomato, sliced 1 tablespoon fresh oregano leaves
  • 1 or 2 large leaves Romano lettuce
  • Coconut Oil


  • 1/3-1/2 cup plain, active-culture yoghurt
  • 1 tablespoon coarsely chopped pine nuts or walnuts
  • 1 clove garlic, peeled
  • 2 tablespoons olive oil1 cup fresh basil leaves shredded
  • pinch of sea salt


  1. Heat the olive oil in a skillet and add the chicken strips and oregano. Cook the chicken thoroughly, then set aside.
  2. Put the pine nuts/walnuts and the garlic into the food processor or blender until finely minced. Add the olive oil and pulse several times. Add in the basil, yoghurt, and salt. Pulse until thoroughly mixed.

3. Lay the lettuce leaf flat on a plate. Spread the whole of the leaf with the dressing and then assemble your chicken and tomato slices. Wrap, secure with a toothpick and serve.

Prawn, Mango and Avocado Salad (v)

Serves 2 – Ingredients

  • 12 Large Cooked Prawns
  • 1 Mango – Peeled and chopped
  • 1/4 Cucumber – finely chopped
  • ½ Avocado, chopped
  • 20g unsalted plain cashews
  • 1 teaspoon Olive Oil
  • Juice of a Half a Lime
  • Chilli Flakes


  1. Combine lime juice, oil and chilli flakes together
  2. Mix all other ingredients together in a bowl and dress with oil mixture.
  3. Serve on a big bed of watercress and spinach
  4. Season if needed.

Vegetable Omelette Terrine

Don’t eat breakfast????

If you’re not a balanced breakfast-eater, give it a try this week. Notice your energy and hunger levels through the day. You may be surprised how much of a boost you get from this simple change. As a bonus, eating a good breakfast helps keep insulin levels steady and cortisol down….both of which benefit you if you’re trying to lose weight!

Time poor????

This is a perfect choice to make the day before… warm and eat… or eat cold.

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Chickpea and Pumpkin Fritters

These fritters are delicious, made even more so by their simplicity.

Serves 4-6


300 g (101⁄2 oz) tinned chickpeas, drained
500 g (1 lb 2 oz) piece of jap pumpkin, peeled, seeded and roughly chopped, to yield about 300 g (101⁄2 oz) flesh
140 g (5 oz/1 cup) frozen peas
1 large green chilli, thinly sliced on an angle
2 spring onions (scallions), thinly sliced on an angle
60 g (21⁄4 oz/1⁄2 cup) chickpea flour (bean), plus extra for dusting
1 teaspoon cumin seeds
1 teaspoon ground coriander 3 tablespoons finely chopped
coriander leaves and stalks, plus extra leaves to garnish
1 tablespoon lemon juice
1⁄2 teaspoon sea salt
Coconut oil, for brushing
iceberg lettuce leaves, to serve
lemon wedges, to serve
Plain yoghurt, to serve


1. Bring a large saucepan of water to the boil. Add the chickpeas and pumpkin and cook for 15 minutes, or until the pumpkin is tender. Drain well, then tip the chickpeas and pumpkin into a bowl.

2. Use a potato masher to mash the chickpeas and pumpkin into a lumpy mixture. Sir in the peas, chilli, spring onion, chickpea flour, cumin, ground coriander, fresh coriander, lemon juice and salt. Cover and refrigerate until chilled.

3. Divide the mixture into eight even portions. Using wet hands, form the portions into discs or patties. Place on a tray lined with baking paper and refrigerate until ready to cook.

4. Preheat the frying pan and brush with oil. Lightly dust the the fritters with extra chickpea flour and place them in the pan. Cook for 3–4 minutes on each side, or until golden.

5. Serve warm, garnished with coriander leaves, with lettuce, lemon wedges and yoghurt on the side.

NOTE: These fritters can be made a day in advance. Cover with plastic wrap and refrigerate until you’re ready to cook them.








Three Bean Chilli

This is another good use for quinoa, it is a very saucy mix so lifts the quinoa up beautifully, you usually get loads left so perfect for your lunch the next day, or to freeze. The beans make sure you get lots of protein and are nice and full afterwards. Also, I did this with frozen veg (making it a complete store cupboard meal) in the slow cooker, leaving all ingredients on low for 8 hours but I will explain how to do it on the hob just in case.

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Quorn Bolognese Stuffed Peppers


This is a really filling recipe, but the Quorn is full of protein and little fat, there is only a small amount of carbs to pad it out, but enough to give you some energy for your workout. Also, by serving in the peppers you get a smaller portion than your average bolognese and an extra portion of veg!

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