Claire in May 08 - Size 16 Breakfast I medium bowl porridge with honey and fresh fruit (see recipe below) Lunch Open wholemeal sandwich (1 slice bread) topped with watercress, avocado and a little tuna plus a leafy salad Supper Roast vegetable and bean lasagne (see recipe) with broccoli Melon and raspberries Snacks 2 satsumas and 2 rice cakes with peanut butter Drinks At least 8 glasses or cups (1 ½ litres) of water/ herbal or fruit tea/ ordinary tea/ green tea. You may also include up to 2 cups of coffee without sugar if you wish Breakfast Strawberry banana smoothie (see recipe) OR fresh fruit and a pot of yoghurt Lunch Moroccan-style lentil soup (see recipe) with 1 slice of wholegrain bread Supper I medium baked potato (approx 150g) with grilled white fish (approx 175g) and lots of vegetables Snacks 2 plums; roughly 10 strawberries; 1 pot low fat yoghurt Drinks As Monday Breakfast 1 slice wholemeal toast with honey with 1 pot of low fat yoghurt and fresh fruit Lunch Vegetable soup (see recipe) OR 250 ml ready-bought vegetable soup with 1 wholemeal roll Fresh fruit of your choice Supper Grilled chicken breast (approx 150g) with steamed vegetables and a baked potato Snacks 85g fresh berries, 2 satsumas and 25 g (size of 4 dice) cheese Drinks As Monday Breakfast Porridge (as Monday) or 1 small bowl of wholegrain breakfast cereal with 1tbsp dried fruit and skimmed milk Lunch Chicken and lentil salad (see recipe) Fresh fruit of your choice Supper Chicken soup with a wholemeal roll Fresh fruit Snacks 1 pot of low fat yoghurt and 1 apple Drinks As Monday Breakfast 1 slice wholemeal toast with a poached egg Lunch A baked potato (approx 150g) with hummus or ratatouille Fresh fruit of your choice Supper Lentil and red pepper dahl (see recipe) with wholegrain rice OR a mixed bean salad with 3tbsp cooked rice Snacks A small handful (25g) of nuts and dried fruit (25g); 1 satsuma Drinks As Monday Breakfast A bowl of fresh fruit with low fat yoghurt Lunch A pasta salad (approx 150g cooked pasta mixed with chopped tomatoes, pepper and 85g tuna) Fresh fruit of your choice Supper Moroccan vegetable tagine (see recipe) OR Couscous mixed with vegetables and chickpeas Snacks 2 plums and 1 pot of low fat yoghurt Drinks As Monday Breakfast Fruit muesli OR 1 slice of wholemeal toast with honey and a pot of low fat yoghurt Lunch 150g baked beans on wholemeal toast with salad Supper Roasted winter vegetable ratatouille (see recipe) with a baked potato OR stir-fried vegetables with chicken and rice Snacks 1 small bunch of grapes and 1 banana Drinks As Monday Porridge Makes 1 serving 60g (2oz) porridge oats 350ml (12 fl oz) skimmed milk Chopped fresh fruit, such as sliced banana, blueberries or strawberries 1 banana, sliced 25g (1oz) dried fruit eg raisins, dates or figs 2tsp honey Mix the oats and milk. Cook in a microwave for approx 4 minutes, stirring halfway through, or in a saucepan for approx 5 minutes, stirring continuously. Top with the fresh and dried fruit. Drizzle with honey. Roast vegetable and bean lasagne Makes 8 servings 1 large butternut squash, peeled and diced 1 red pepper, cut into strips 1 yellow pepper, cut into strips 2 courgettes, trimmed and thickly sliced 2 red onions, cut into wedges 1/2 aubergine, cut into 2cm cubes 125g (4oz) cherry tomatoes A few sprigs of rosemary 1 garlic clove, crushed 4tbsp (60ml) extra virgin olive oil 400g tin chopped tomatoes 400g tomato pasta sauce 400g tin mixed beans, drained and rinsed 600ml (1 pint) cheese sauce 175g lasagne sheets (not pre-cook) Pre-heat the oven to 200C/400F/Gas mark 6. Place all the vegetables in a large roasting tin. Place the rosemary sprigs between the vegetables and scatter over the crushed garlic. Drizzle over the olive oil and toss lightly so that the vegetables are well coated in the oil. Roast in the oven for about 30 minutes until the vegetables are slightly charred on the outside and tender in the middle Remove the vegetables from the oven and add the tomatoes, pasta sauce and drained beans, then stir to combine. Place layer of lasagne sheets in a lightly oiled baking dish. Cover with one third of the vegetable mixture then one third of the cheese sauce. Continue with the layers, finishing with the cheese sauce. Bake at 200C/400F/Gas mark 6 for 40–45 minutes. Strawberry Banana Smoothie Makes 2 drinks 250ml (8 fl oz) orange juice 125g (4oz) strawberries 2 bananas, frozen and sliced Place the orange juice, strawberries and frozen banana slices in a smoothie maker, blender or food processor and process until smooth and thick. Serve immediately. Moroccan-style lentil soup Makes 4 servings 2tbsp olive oil 1 onion, sliced 2 leeks, sliced 2 carrots, sliced 2 stalks celery, thinly sliced 2 potatoes, diced 1 1/2 litres vegetable stock 175g (6oz) red lentils 2tsp harissa paste Juice of half a lemon 2tbsp chopped fresh flat-leaf parsley Heat the olive oil in a large heavy-based saucepan. Add the onion, leeks, carrots, celery and potato and cook gently for about 10 minutes or until the vegetables have softened, but not coloured. Add the lentils and harissa. Pour in the stock and bring to the boil. Simmer, partially covered for a further 15-20 minutes until the vegetables and lentils are tender. Add the lemon juice, season to taste with a little salt and black pepper and stir in the fresh herbs. Vegetable Soup Makes 4 servings 1tbsp (15ml) extra virgin olive oil 1 onion, finely sliced 450g (1lb) (approx 6) carrots, sliced 225g (8oz) (approx 2) parsnips, diced 125g (4oz) green beans, topped, tailed and halved 125g (4oz) frozen peas 1 litre (1 3/4 pints) vegetable stock 1 bay leaf A small handful basil leaves, roughly torn A little low-sodium salt and freshly ground black pepper Heat the olive oil in a heavy-based saucepan over a moderate heat. Add the onion and cook gently for about 5 minutes until softened. Add the carrots and parsnips to the pan and continue to cooking over a moderate heat for 5 minutes, stirring occasionally, until the vegetables soften a little. Add the stock and bay leaf and bring to the boil. Simmer for 10 minutes, add the beans and peas and cook for a further 5 minutes. Remove and discard the bay leaf. Liquidise the soup using a hand blender or conventional blender. Stir in the basil and season with low-sodium salt and freshly ground pepper. Chicken and lentil salad Makes 4 servings 2tbsp olive oil 4 chicken breast fillets, sliced 1 clove garlic, crushed 1 small onion, chopped 410g (14oz) can lentils, drained and rinsed 3-4 tomatoes, finely chopped 2tbsp lemon juice 1tbsp clear honey 2tbsp fresh flat-leaf parsley, roughly chopped Heat 1tbsp of the olive oil in a large frying pan over a high heat and saute the chicken for 5-6 minutes or until cooked and there is no pink meat. Add the garlic, salad onions, lentils and tomatoes and cook, stirring, for about 2 minutes until heated. For the dressing, shake together the remaining olive oil, lemon juice and honey in a bottle or screw top jar. Stir the dressing and half the parsley into the lentils in the pan. Transfer to a serving dish, scatter over the remaining parsley and serve warm. Lentil and red pepper dahl Makes 4 servings 2 onions, chopped 1 large red pepper, deseeded and chopped 2tbsp (30ml) rapeseed oil 2 garlic cloves, crushed 1tsp (5ml) ground cumin 2tsp (10ml) ground coriander 1tsp (5ml) turmeric 175g (6oz) red lentils 750ml (1 ¼ pints) vegetable stock 1tbsp (15ml) lemon juice A little low-sodium salt A small handful of fresh coriander, finely chopped Heat the oil in a heavy-based pan and saute the onions and red pepper for 5 minutes. Add the garlic and spices and continue cooking for one minute while stirring continuously. Add the lentils and stock. Bring to the boil. Cover and simmer for about 20 minutes. Add the lemon juice and low-sodium salt. Finally, stir in the fresh coriander. Serve topped with a spoonful of natural yoghurt. Moroccan vegetable tagine Makes 4 servings 2tbsp olive oil 1 onion, sliced 1 large aubergine, cut into 3cm cubes 250g (9oz) couscous 1 lemon ½ tsp ground cumin ½ tsp ground coriander ½ tsp ground cinnamon 2 large courgettes, cut into thin batons 2 red peppers, deseeded and cut into 3cm cubes 200g (7oz) tin chopped tomatoes 400ml (10 fl oz) vegetable Stock 410g can chick peas, drained and rinsed 60g (2oz) black olives, pitted A little low sodium salt and freshly ground black pepper Heat the olive oil in a large non-stick pan. Add the onions and aubergine and cook gently for 10 minutes, stirring occasionally. Add the spices, stir and continue cooking for a few moments. Dice the whole lemon, including the skin. Add to the aubergine with the courgettes and red peppers. Add the tomatoes and pour in the stock. Stir and bring to the boil. Cover then simmer for 15 minutes or until the vegetables are tender. While the tagine is cooking, put the couscous in a bowl and add boiling water until just covered. Leave for 15 minutes, drain then transfer back to the bowl. Fluff with a fork and keep warm. Add the chick peas and season. Bring back to the boil, then serve with the couscous. Roasted winter vegetable ratatouille Makes 4 servings 2 onions, cut into thick slices 1 red pepper, deseeded and sliced ½ butternut squash, peeled and cubed 2 parsnips, peeled and cut into chunks 2 cloves of garlic, crushed 2 x 400g/14oz can cherry tomatoes 2tbsp (30ml) extra virgin olive oil A little low-sodium salt and freshly ground black pepper 2tbsp (30ml) basil leaves or chopped fresh parsley Drizzle of balsamic vinegar Pre-heat the oven to 200C/400F/Gas mark 6. Place the prepared vegetables and garlic in a large roasting tin. Drizzle over the olive oil and toss lightly so that the vegetables are well coated in the oil. Roast in the oven for about 30 minutes until the vegetables are slightly charred on the outside and tender in the middle. Remove from the oven, add the cherry tomatoes and 500ml water. Cover the tin with foil and cook for a further 60 minutes, stirring occasionally until the vegetables are tender. Season to taste with low-sodium salt and freshly ground black pepper and stir in the fresh herbs and balsamic vinegar. Serve hot or cold with baked potatoes or brown rice.DIETS...DIETS...DIETS...DIETS....DIETS...DIETS...DIETS...DIETS...
Claire - Now size 12
Claire Young's
7 Day Diet
(devised by Anita Bean BSc RNutr)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
RECIPES
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