Saturday 25 November 2017

Week 4 food plan

As for Week 1, but swap 80pc dark chocolate for your healthy dessert on Day 6 or 7. You should really start to feel the benefits of your 4 week plan this week.

There are huge advantages for the body in eating well, inflammation levels in your body should be reduced, you should experience weight loss, your skin and hair will start to shine, and your energy and mood will improve. The increased amounts of vegetables are full of vitamins, minerals and fibre, all of which help to improve and support long-term health.

Every time we eat we have a chance to nourish our bodies, so think about how you are choosing to nourish your body. This is a great time of year to get adventurous with salads and experiment with fresh vegetables you might not usually cook with. Certain foods can lose a lot of nutrients and enzymes when cooked so increasing the amount of raw food in your diet is a super way to up your nutrient content.

Turkey curry

Serves 1

100g turkey

1 onion, finely chopped

1 clove garlic, chopped

2 tsp ginger, grated

1 tbs tomato puree

1tbs curry powder

100ml coconut milk

½ yellow pepper, chopped

½ red pepper, chopped

2 tbs fresh coriander and basil, chopped

50g mange tout

½ courgette, chopped

100ml chicken stock

½ cup cooked brown basmati rice

Poach turkey for 15-20 minutes until cooked. Cut up into small pieces, set aside.

Saute garlic and onion for 2 minutes. Add ginger, tomato puree and curry powder and mix for a further 2 minutes.

Add coconut milk, and stock, stir and simmer for 15 mins. Add turkey, chopped peppers, herbs and vegetables. Cook for 20 minutes. Serve with rice.

Moroccan Chicken

Serves 4-6

6 chicken fillets

2 onions, 1 chopped, 1 sliced

100g tomatoes

100g fresh ginger

3 garlic cloves

1 tsp turmeric

1 tbs ground cumin, coriander and cinnamon

1 large butternut squash (approx. 900g)

600 ml chicken stock

2 tbs red wine vinegar

25g dried cherries or cranberries

TO GARNISH

Zest of 1 lemon

Handful fresh mint leaves

1 tsp soy yoghurt

Brown chicken fillets on both sides in a pan with a little olive oil. Remove and set aside. Whizz the chopped onion, tomatoes, ginger and garlic into rough paste. Dry fry the sliced onion until softened, then add spices and fry for 1 minute more until fragrant. Add paste and fry for another few mins to soften.

Return chicken to pan with squash, stock and vinegar. Bring to a simmer then cook for approx 30 mins or until chicken is cooked through. Lift chicken out and stir in the berries, then continue simmering to thicken while you shred chicken. Stir chicken back into sauce and season lightly.

Mix red onion, lemon zest and mint, scatter over the dish and serve with yoghurt. Serve with ½ cup cooked brown rice.

Moroccan Chicken is a great dish to cook in bulk and freeze for another dinner during the week. Serve it with quinoa so you stay full longer and don't go grazing for a sweet treat later.

If you fancy freshening up another dish, swap in a lean red meat source such as fillet steak instead of Roast Chicken on Day 7. Make up a batch of Oat Bars (see Food Plan for recipe) and have them ready to go. They are delicious and sustaining if you are heading off for a long cycle or hike.

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