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TAILORED FOR YOU
NUTRITION
healthy nutritional plans tailored for you
Super spinach pancakes
Avocado, tomato, cottage cheese, chilli & coriander
Grilled chicken with charred pineapple
With avocado dressing & yoghurt
Tuna fettuccine
Baby courgettes, cherry tomatoes, pecorino & crushed almonds
Method
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Halve, destone, peel and finely slice the avocado and quarter the tomatoes, then place in a salad bowl with a quarter of the spinach. Trim, finely slice and add the spring onions and pick in the coriander leaves, then squeeze over the lime juice. Drizzle with 1 tablespoon of extra virgin olive oil, season to perfection with sea salt and black pepper, toss to coat and put aside.
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Crack the egg into a blender, add the flour, milk, remaining spinach and a pinch of salt and pepper, then blitz until smooth. Place a large non stick frying pan on a medium heat, rub the pan with a little olive oil, then pour in a thin layer of batter, swirling it up and around the edges. Cook on one side only for 2 minutes, or until lightly golden, then stack up on a serving plate and repeat.
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Top each pancake with dollops of cottage cheese, the avocado salad, and a few good shakes of chilli sauce. Really nice served with extra lime wedges for squeezing over, and a fried egg on top, if you fancy.
Ingredients
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olive oil
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2 x 150 g free-range chicken breasts
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150 g quinoa
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50 g white cabbage
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1 large handful of salad leaves
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¼ of a pineapple
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50 g natural yoghurt
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1 fresh red chilli
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DRESSING
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½ an avocado
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½ a bunch of fresh coriander , (15g)
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2 tablespoons pickled jalapeños
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2 limes
Method
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Combine the oregano in a bowl with 1 to 2 tablespoons of oil, then season with sea salt and black pepper.
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Use a sharp knife to slice into the chicken breasts, then open each one out flat like a book to butterfly. Place in the bowl with the herby oil, turning until well coated, then leave to one side.
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Cook the quinoa according to the packet instructions, then drain and set aside.
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For the dressing, peel and destone the avocado half, then scoop the flesh into a blender. Add half the coriander (stalks and all) and the jalapeños, along with a splash of the pickling liquid and the juice of 1½ limes. Blitz until smooth, adding a splash of oil, if needed. Stir through the quinoa.
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Finely shred the cabbage, pick the remaining coriander leaves, then toss with the salad leaves.
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Place a griddle pan over a high heat. Peel the pineapple, remove and discard any core, then chop into 4. Place on the hot griddle pan for a few minutes on each side, or until charred, and transfer to a chopping board.
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In the same pan, griddle the chicken for 5 minutes on each side, or until charred and cooked through, then remove from the pan and leave to rest on the board for a few minutes.
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Chop the griddled pineapple into bite-sized chunks, then slice the chicken into thin strips. Deseed and finely chop the chilli.
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Divide the yoghurt between four plates, then top with the chicken, adding the pineapple on one side and the dressed quinoa on the other. Toss the leaves and cabbage with the juice of the remaining lime half and a little salt and pepper, plus the chopped chilli. Divide between the plates, then serve.
Ingredients
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50 g whole almonds
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1 small onion
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2 cloves of garlic
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4 anchovy fillets in oil , from sustainable sources
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olive oil
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300 g dried fettuccine , or linguine
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4 baby courgettes , with flowers
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300 g yellowfin tuna , from sustainable sources
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1 x 400 g tin of quality cherry tomatoes
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1 lemon
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30 g pecorino cheese
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extra virgin olive oil
Method
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Lightly toast the almonds in a large frying pan on a medium heat, then tip into a pestle and mortar, leaving the pan on the heat.
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Peel the onion and garlic, finely chop with the anchovies and add to the pan with 2 tablespoons of olive oil. Fry for 4 minutes, stirring regularly.
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Meanwhile, cook the pasta in a pan of boiling salted water according to the packet instructions.
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Slice the courgettes ½cm thick, reserving the flowers, chop the tuna into rough 1cm dice, then stir both into the frying pan. Scrunch in the tomatoes through your clean hands, squeeze over the lemon juice and leave to tick away, stirring regularly.
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Finely grate the pecorino. Pound the almonds until fine.
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Once cooked, use tongs to drag the pasta straight into the frying pan, letting some starchy cooking water go with it. Toss together, then turn the heat off, tear in the courgette flowers and toss in the pecorino and most of the almonds.
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Check the seasoning, loosen with an extra splash of cooking water, if needed, and serve, sprinkled with the remaining almonds, finished with a drizzle of extra virgin olive oil.
nutrition
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Ingredients
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1 ripe avocado
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350 g mixed-colour cherry tomatoes
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100 g baby spinach
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3 spring onions
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½ a bunch of fresh coriander , (15g)
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1 lime
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extra virgin olive oil
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1 large free-range egg
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1 mug of self-raising flour
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1 mug of semi-skimmed milk
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olive oil
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300 g cottage cheese
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hot chilli sauce