Focus ~ Food ~ Fitness

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Green Breakfast Smoothie

Yield: 1 serving 
 Prep time: 5 minutes 

♣ 1 lemon, quartered
♣ 1 avocado, peeled and stoned
♣ 2 celery sticks
♣ 65g spinach 
♣ 50g parsley 
♣ 50g coriander
♣ I small cucumber
♣ 1 teaspoon organic extra virgin olive oil
♣ Pinch of sea salt 
♣ Water (as needed to achieve desired consistency)

Blend all the ingredients together until smooth .

Almond Butter smoothie

With nutty almond milk and creamy almond butter, this raspberry smoothie will blast off your day with healthy fat, antioxidants and phytonutrients. Those with nut allergies can use rice milk, hemp milk or organic soya milk instead. 

Yield: 1 serving 
Prep time: 5 minutes 

♣ 300 ml unsweetened almond milk 
♣ 75g frozen unsweetened raspberries 
♣ 2 tablespoons ground flaxseed 
♣ 2 tablespoons creamy almond butter 
♣ 1 tablespoon chia seeds 
♣ 1 tablespoon pomegranate powder, or 3 strawberries 

Place all the ingredients in a blender and start to blend at a low speed, gradually increasing to high speed. Blend until creamy and well combined. 

Ginger Spice Smoothie 

This creamy, spiced, low-carb smoothie is a great way to start your day and get it into fat-burning mode. The ginger is also great for digestion. 
Yield: 1 serving 
Prep time: 5 minutes 
♣ 350 ml almond or cashew milk 
♣ 2 table spoons raw almond butter 
 ♣ 2 teaspoons grated ginger 
♣ ¼ teaspoon ground nutmeg 
♣ Optional: 1 handful baby spinach or greens of choice 

Place all the ingredients in a blender and blend until smooth and creamy. 

Triple Green Smoothie 

Full of high-quality fat from coconut milk and avocado, this bright green smoothie helps you to burn fat and keeps you fuelled. 

Yield: 1 serving 
Prep time: 5 minutes 

♣ 350 ml full-fat coconut milk 
♣ ½ small avocado 
 ♣ Juice of 1 lime 
 ♣ 1 handful baby spinach leaves 

Place all the ingredients in a blender and blend until smooth and creamy 
Quick Herb And Avocado Omelette 

This combo is fast enough for a quick breakfast and equally excellent for lunch along with a tossed green salad. 

Yield: 1 serving 
Prep time: 5 minutes 

♣ 2 teaspoons unsalted butter 
♣ 2 large omega-3 eggs 
♣ 2 teaspoons filtered water 
♣ 1 tablespoon chopped parsley or coriander leaves 
 ♣ 1 spring onion, thinly chopped 
♣ Pinch of sea salt 
♣ Pinch of ground black pepper 
 ♣ ¼ avocado, sliced 
♣ ½ small tomato, thinly sliced 

Place a small ovenproof non-stick frying pan over a medium-low heat and add the butter. Meanwhile, whisk the eggs, water and herbs together. Add the salt and pepper and whisk again. When the butter has melted and the frying pan is hot, pour in the eggs and allow them to sit undisturbed until the bottom has set (about 1-2 minutes). With a flexible spatula, gently lift the edges of the omelette and allow the liquid eggs to flow underneath. Cook for another minute, until set but creamy, then place the slices of tomato and avocado on one half of the omelette. Fold the other half on top and serve. 

Almond Pancakes with Berries 

Golden pancakes for a weekend breakfast treat – with no wheat or grains. 
Top with fresh berries and a drizzle of warmed coconut oil, clarified butter or ghee. 

Yield: 4 servings (about twelve 10 cm – 4 pancakes) 
Prep time: 10 minutes Cook time: 20 minutes 

♣ 4 large omega-3 eggs 
♣ 120 ml full –fat coconut milk 
♣ 120 ml filtered water 
♣ 2 tablespoons clarified butter, ghee or coconut oil 
♣ 2 teaspoons gluten-free pure vanilla or almond extract 
♣ 120g almond flour 
♣ 35g coconut flour 
♣ 1 teaspoon bicarbonate of soda 
♣ ½ teaspoon cinnamon 
♣ ¼ teaspoon sea salt 
♣ 1 teaspoon coconut oil (for the griddle) For the Pancake Topping 
♣ 40g melted coconut oil or clarified butter 
♣ 250g raspberries, blackberries, blueberries or sliced strawberries 

Preheat the oven to its lowest setting and place an ovenproof plate inside. In a medium bowl, whisk together the eggs, coconut milk, water, butter and vanilla until smooth. In a separate bowl, whisk together the flours, bicarbonate of soda, cinnamon and salt. Gradually whisk the wet ingredients into the dry mixture until it forms a thick, slightly grainy batter. Heat the coconut oil in a non-stick flat griddle pan. When hot, ladle 60ml of the batter into the pan and cook until bubbles form around the edge and the underside is light golden brown (about 4-5 minutes). 

You might be able to cook 3 or 4 at a time, depending on the size of your pan. Turn the pancakes over and cook the other side until speckled brown (about another 2 minutes). Transfer to the warm plate in the oven and cover with a clean tea towel. Make the remaining pancakes in the same way. Serve 3 pancakes per person, topping each serving with equal amounts of the melted coconut oil and fresh berries. 


Basic Salad With Vinaigrette Dressing 

Adding a tossed green salad to any meal is a great way to increase your vegetable intake. Leafy salad greens, the darker the better, are packed with nutrition, so give the iceberg a miss and try some of the many other varieties now available. The amount of greens listed below is ideal for a main-course salad, so use a little less for aside salad. To increase the healthy fat content, add a wedge of avocado and a sprinkle of chopped nuts or seeds. 

Yield: 4 serving 
Prep time: 15 minutes 

♣ 350g dark leafy greens 
♣ 1 avocado, stoned and sliced or diced 
♣ 1 handful of chopped nuts or seeds For The Vinaigrette 
♣ 3 tablespoons oil (e.g. extra virgin oil, or minimally refined flavoured oil, such as avocado, walnut, pumpkin seed or pistachio) 
♣ 1 tablespoon vinegar or even lemon or lime juice 
♣ Pinch of sea salt and ground black pepper 
♣ Optional:1 garlic clove, finely chopped or grated 
♣ Optional:1-2 teaspoons Dijon mustard First make the vinaigrette. 

Whisk the oil and the vinegar together until combined, then season to taste with salt and pepper. For extra flavour, add the optional ingredients if you wish. Divide the greens equally between 4 plates. Top with the avocado and nuts, and drizzle 1 tablespoon of the vinaigrette over each salad. 

Boiled Egg Salad 

Yield: 4 serving 
Prep time: 25 minutes, including boiling time for the eggs 

♣ 8 large omega-3 eggs 
♣ 2 red onion 
♣ 2 tomatoes 
♣ 1 avocado 
 ♣ 2 tablespoons fresh lime juice 
♣ ¼ teaspoon sea salt 
♣ 3 tablespoon vinegar 
♣ 3 tablespoons extra virgin olive oil 
♣ ¼ teaspoon ground black pepper 
♣ 2 tablespoons finely chopped coriander leaves 
♣ Optional: 2 large celery sticks, trimmed and finely chopped 

Start by boiling the eggs. Half-fill a medium saucepan with water (enough to cover the eggs once they are added). Place over a medium-high heat and bring almost to the boil. Turn the heat down to low and simmer the eggs for 10 minutes. While the eggs are simmering, prepare the cold water to chill the eggs when they are done. While the eggs are boiling and cooling, chop all the vegetables (red onion, tomatoes, avocado, coriander and celery) and prepare the dressing (olive oil, vinegar, lime, salt and pepper) Cut the eggs into four then chop. Then mix it with the vegetable and dressing. 


Chicken with Vegetable 

Yield: 4 servings 
Prep time: 15 minutes 

 ♣ 1 kg chicken 
♣ ¼ cup extra virgin oil 
♣ 1 teaspoon cumin 
♣ 1 teaspoon cur cumin 
♣ 1 teaspoon paprika 
 ♣ ¾ teaspoon sea salt 
♣ 1 teaspoon black pepper 
 ♣ 1 teaspoon oregano 
♣ 2 medium size potatoes 
♣ 1 bag of coloured sweet pepper (red, yellow and green) 
♣ 6 garlic gloves 
♣ I big size onion 
♣ Optional: 3 tablespoon of parsley finely chopped In a small bowl mix all the spices together (cumin, cur cumin, paprika, black pepper, oregano and sea salt). 

In a big bowl cut all the vegetables into medium size (potatoes, pepper, and onion). Then put the chicken pieces on the oven tray, season the chicken with half of the oil and spices. Add the rest of the oil and spices to the vegetable and mix very well. Then mix them together in the oven tray and cook for 30 minutes in the oven. 

Fried Fish Salmon 

Yield: 1 serving 
Prep time: 5 minute 

♣ 1 piece of wild salmon fillet (size of the palm) 
♣ 1 teaspoon of coconut oil 
♣ Pinch of sea salt 
♣ Pinch of dried coriander 

Put the frying pan on the medium heat until it is hot put the coconut oil to melt. Then put the seasoned fish with the sea salt and coriander. Keep tuning the fish on each side until it cooked it will take about 5 minutes. Then serve the fish with the green side salad with diced avocado and tomatoes. 

Beef And Veggie Stuffed peppers 

Sweet peppers make great containers for a spiced beef and vegetable filling. Prep them a day or two ahead, and refrigerate until you are ready to bake them. If you prefer, you can bake them up to 3 days ahead as they reheat well too. In this case, bring them to room temperature and bake as before. 

Yield: 4 servings 
Prep time: 20 minutes Cook time: 55 minutes 

♣ 2 tablespoon extra-virgin olive oil 
♣ 1 small onion, finely chopped 
♣ 4 garlic cloves, finely chopped 
♣ 1 rounded tablespoon ancho or other mild chilli powder 
♣ 2 teaspoons ground cumin 
 ♣ 2 teaspoons paprika 
♣ 2 teaspoons dried oregano 
♣ 1 small courgette, quartered lengthways and diced 
 ♣ 450g grass-fed minced beef(15% Fat) 
♣ 1x400g can chopped tomatoes 
♣ ½ teaspoon sea salt 
♣ ¼ teaspoon black pepper 
 ♣ 1 heaped tablespoon chopped coriander or flat leaf parsley leaves 
♣ 4 large red, orange or yellow peppers, halved lengthways and seeded Preheat the oven to 180°c / gas mark 4 

Place the olive oil in a large frying pan over a medium heat, add the onion and cook gently until it is soft and translucent (about 3 minutes), stirring occasionally. Add the garlic, chili powder, cumin, paprika and oregano and cook for 1-2 minutes. Add the courgette and cook until it has softened (3-4minutes). Add the beef to the pan, breaking it up with a wooden spoon. 

Cook until it is no longer pink (8-10minutes), stirring now and then to prevent burning. Add the tomatoes and simmer for another 8-10 minutes. Season with the salt and pepper, then fold in the fresh herbs. Divide the filling equally between the 8 pepper halves. Place them in a large, heatproof baking dish, cover with foil and bake for about 30 minutes, or until a meat thermometer register 75 °c when inserted in the middle of the filling. 

Serve 2 pepper halves per person, and add a green side salad with diced avocado and tomatoes. If you want to make this dish in advance, place the peppers in a covered dish and refrigerate for up to 3 days. When ready to bake, bring them to room temperature and bake as above. Baked peppers or leftovers can be stored, cooled and covered, in a glass casserole dish or storage container with a lid for up to 3 days. 

Spiced Lamb And Vegetable Shepherd´s Pie 

This easy casserole is made with minced lamb, but it also works with beef. Although the topping looks like traditional high-carb mashed potatoes, we used pureed cauliflower instead. You will love the switch! This dish can be made a day or two ahead and refrigerated until needed. Just remember to bring it back to room temperature before baking. Any leftovers will keep for up to three days if covered and refrigerated. 

Yield: 4 servings 
Prep time: 30 minutes 
Cook time: 20 minutes 
♣ 2 head s of cauliflower, or 900g frozen florets 
♣ 60ml extra virgin olive oil 
♣ 1 medium onion, chopped 
 ♣ 4 celery sticks, chopped 
♣ 1 large red pepper, cored, seeded and chopped 
♣ 3 garlic cloves, finely chopped 
♣ ½ teaspoon sea salt 
♣ ¼ teaspoon ground black pepper 
♣ Pinch of garlic granules 
♣ 450g minced lamb (15% fat) 
♣ 2 teaspoon paprika 
 ♣ 1 teaspoon ground cumin 
 ♣ 1 teaspoon ground coriander 
♣ 1 teaspoon ground cinnamon 
 ♣ Dash of cayenne pepper 
 ♣ Optional:1/4 teaspoon saffron strands 
♣ 2 small courgettes , trimmed, quartered lengthways and diced 
♣ 1x400-g can chopped tomatoes 
♣ 3 tablespoons chopped fresh coriander leaves 

Preheat the oven to 180°C/ gas mark 4 Cut the core from the cauliflowers and break the heads into small florets. Pour a 5-cm depth of water into a large saucepan and place a steamer basket inside. Cover and bring to the boil. When steam is coming out of the lid, add the cauliflower florets, replace the lid, and steam over a medium heat until very tender (12-14 minutes). 

Meanwhile, put 2 tablespoons of the oil in another large pan over a medium heat. When hot, add the onion and celery and cook, stirring occasionally, until softened (about 4 minutes). Add the garlic and cook for another minute, stirring to ensure it does not brown. Add the lamb to the pan, breaking it up with a wooden spoon, and cook until it is no longer pink (about 4 minutes). Add the paprika and ground herbs, crushing the saffron strands between your fingers. Stir well and cook for 2-3 minutes so that the flavours develop. When the cauliflower is tender, drain it and transfer to a food processor. Add the remaining 2 tablespoons oil, plus a pinch more salt, pepper and garlic granules. Puree until smooth. Add the courgette to the lamb mixture, followed by the tomatoes. Stir in the fresh coriander and season again with salt and pepper. 

Cook for another 3-4 minutes. Carefully tip the lamb and vegetable mixture into a large baking dish. Spoon the cauliflower puree evenly over the top and smooth with a spatula. Bake for 20 minutes. Until the edges are lightly browned and a meat thermometer registers 75°C when inserted into the centre. 

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