Breakfast

Pescatarian Day 2 Recipes

Chocolate & Chia Seed Pudding

DIET

  • Pescatarian

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 360 ml of unsweetened Almond milk
  • 63 g of chia seeds or organic chia seeds
  • 24g of cacao or unsweetened cocoa powder
  • 30-75 ml of maple syrup if not blending (can sub 5-9 dates, pitted if blending)
  • ½ tsp. of ground cinnamon (optional)
  • ¼ tsp. of sea salt or normal salt
  • ½ tsp. of vanilla extract (optional)

method

wiskAdd all ingredients except for sweetener to a mixing bowl, and whisk vigorously to combine.

maple syrupIf the ingredients are not blending (which is preferred!), sweeten to taste with maple syrup at this time.

mixer-blenderIf the ingredients are blending, you can sweeten later with maple syrup or dates.

Let rest, covered in the fridge overnight or at least 3-5 hours (or until it’s achieved a pudding-like consistency).

mixer-blenderIf the ingredients are blending, add to a blender and blend until completely smooth and creamy, scrape down sides as necessary. Sweeten to taste.

airtight containerFor leftovers, keep covered in the fridge for and no more than 2-3 days, though best when fresh.

dessertServe chilled with desired toppings, such as fruit, granola or coconut whipped cream.

lunch

Pescatarian Day 2 Recipes

Swordfish Steaks with Warm Zucchini & Olive Salad

DIET

  • Pescatarian

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 4 x 200 g of swordfish steaks
  • 1 tbsp. of olive oil
  • Freshly ground black pepper
  • Lemon wedges

Salad

  • 2 tsp. of olive oil
  • 2 tbsp. of lemon juice
  • ½ red (Spanish) onion, finely sliced
  • 12 kalamata olives
  • 1 tbsp. of baby capers
  • 3 small zucchini, thickly sliced
  • ½ cup of roughly chopped flat-leaf (Italian) parsley

method

To make the salad, combine oil, lemon juice, onion, olives and capers in a bowl.

covered kitchen potSteam zucchini until tender but not mushy. Transfer immediately to onion mixture and toss to coat.

frying panHeat a nonstick frying pan over medium heat. Brush swordfish steaks with oil. Pan-fry the fish for 2 minutes each side.

Toss parsley in zucchini salad and spoon onto serving plates. Top with swordfish and season with pepper. Serve with a wedge of lemon.

Dinner

Pescatarian Day 2 Recipes

Shrimp Pasta

DIET

  • Pescatarian

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 80 ml of olive oil
  • 3 garlic cloves, minced
  • 18 basil leaves (about 1 small herb package or ½ c (20 g) packed), finely chopped
  • 8 ripe organic Roma tomatoes, diced
  • 450 g of short pasta (brown rice spirals or penne work well)

Shrimp

  • 450 g of frozen raw peeled wild shrimp, thawed, tails removed
  • 1 tbsp. of olive oil
  • Sea salt and pepper
  • ½ tsp. of granulated garlic
  • ½ tsp. of dried basil
  • Optional: 3 tbsp. of non-dairy cheese, shredded mozzarella

method

Pour olive oil into a large serving bowl. Add garlic and let it sit for 10 minutes.

Add chopped basil and tomatoes to the bowl and stir gently to combine. Set aside.

covered kitchen potCook pasta according to the directions on package and drain.

frying panMeanwhile, cook the shrimp. Heat oil in a large skillet over medium-high heat and then, add shrimp.

saltSeason the shrimp with salt, pepper, garlic, and basil. Stir and let shrimp cook until done and no longer pink.

pastaAdd pasta and shrimp to tomato mixture and stir gently to combine.

graterIf desired, sprinkle with nondairy cheese and enjoy!

dessert

Pescatarian Day 2 Recipes

Berries with Pistachio Yoghurt Compote

DIET

  • Pescatarian

COURSE

  • Dessert

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1½ cups of frozen mixed berries, thawed
  • 2 cups of low fat natural yoghurt
  • 1 tbsp. of orange juice
  • 1 tsp. of finely grated orange rind
  • ⅓ cup of chopped pistachios
  • 1 tbsp. of maple syrup

method

glass jarPlace the berries and their juices in the base of small glass jars.

Combine yoghurt with orange juice.

glass jar half fullPlace it on top of berries.

glass jar 2/3 fullTop yoghurt with pistachios then sprinkle with maple syrup to serve.

Breakfast

Vegetarian Day 2 Recipes

Epi Life Coach Muffins

DIET

  • Vegetarian

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 90 g of brown rice flour
  • 30 g of teff flour
  • 60 g of potato starch
  • 60 g of tapioca starch
  • ½ tsp. of xanthan gum
  • 1 tbsp. of cinnamon
  • 2 tsp. of baking soda
  • 1 tsp. of baking powder
  • ½ tsp. of sea salt

WET INGREDIENTS

  • 60 ml of raw organic honey
  • 120 ml of coconut oil
  • 90 g of packed organic brown sugar
  • 1 tbsp. of pure vanilla extract
  • 60 ml of organic apple sauce (room temperature)
  • 160 ml of warm water

ADD INS

  • 50 g of shredded organic unsweetened coconut
  • 110 g of chopped walnuts
  • 2 large organic carrots, grated
  • 2 small organic apples, peeled, cored and grated
  • 110 g of organic raisins

method

wiskWhisk dry ingredients together and set aside.

dough mixerIn a stand mixer, blend honey, oil, and brown sugar together until combined.

dough mixerAdd vanilla and apple sauce, mix until incorporated.

dough mixerSlowly add dry ingredients to the wet, mix on low speed. Add warm water, a little at a time, until the dough is moist and thick, but still capable of being “poured” into the muffin cups like a traditional muffin batter. You can add a touch more water if you like but it’s ok if you don’t use all the water.

dough mixerFold in coconut, walnuts, carrots, apples, and raisins until incorporated.

kitchen ovenBake in a 350 Celsius oven for about 25 minutes or until a toothpick inserted in the center springs back to the touch and comes out clean.

Options:

Try adding grated zucchini to add some moisture and nutrition. Add a little orange zest and replace the water with orange juice for additional flavor.

lunch

Vegetarian Day 2 Recipes

Almond Vegetable Tagine

DIET

  • Vegetarian

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 2 tbsp. of vegetable oil
  • 75 g packet (¾ cup) of blanched almonds
  • 1 red onion, chopped
  • 1 tsp. of ground coriander
  • ½ tsp. of ground cumin
  • 2¾ cups of sweet potato, peeled cut into chunks
  • 415 g or similar weight can of chopped tomatoes
  • 2 cups of vegetable stock
  • 3½ cups of green beans, trimmed, cut in half
  • 10-15 spinach leaves rinsed
  • Salt, freshly ground pepper or chili flakes

method

olive oil drizzlyingHeat 1 tbsp. of oil in a large pan, stir fry almonds until golden. Remove, drain on paper towel.

olive oil drizzlyingAAdd remaining oil to pan, add next 5 ingredients, fry over moderate heat, stir occasionally for 5 minutes.

covered panAdd tomatoes, stock and beans. Bring to the boil, reduce heat, cover and simmer for 10-15 minutes until vegetables are tender. Stir through spinach, cook until just wilted. Add almonds. Season to taste.

Serve with cooked couscous or rice, tossed with chopped coriander and whole pitted black olives.

Handy Tip:
Alternate the vegetables e.g. diced eggplant, pumpkin, zucchini or capsicum.

Dinner

Vegetarian Day 2 Recipes

Borscht

DIET

  • Vegetarian

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 4 beets, peeled and quartered
  • 1 carrot, roughly chopped
  • 1 parsnip, roughly chopped
  • 1 leek, roughly chopped and washed
  • 1 onion, roughly chopped
  • 3 bay leaves
  • ½ tsp. of allspice
  • ½ cup of lemon juice
  • 6 ¼ cups of vegetable stock
  • 2 tbsp. of low-fat natural yogurt
  • 1 handful of flat-leaf (Italian) parsley, roughly chopped

method

pan fryingBring vegetables, bay leaves, allspice, lemon juice and stock to a boil in a large saucepan. Reduce heat and simmer for 45 minutes.

mixer-blenderAllow to cool slightly, then remove bay leaves and puree using a blender or hand-held processor. Season to taste.

snack

Vegetarian Day 2 Recipes

Strawberry-Soy Smoothie

DIET

  • Vegetarian

COURSE

  • Snack

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 banana (chopped)
  • 2 cups of milk or milk substitute (almond, coconut, etc. of your choice)
  • 2 tbsp. of peanut butter
  • 2 cups of ice cubes (pile or crushed)
  • 2 tbsp. of honey or agave nectar
  • 1-2 tbsp. of unsweetened cacao powder (optional)

method

mixer-blenderBlend all of the ingredients together until the texture is smooth.

honey jarAdjust the sweetness by adding honey if necessary.

Breakfast

Healthy Day 2 Recipes

Super Toasted Bread

DIET

  • Healthy

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 160 g of ripe cherry tomatoes, on the vine
  • 4 thin slices of wholemeal bread, (35 g each)
  • 3 large sized free-range eggs
  • 1x15 g of slice of higher-welfare smoked ham
  • 80 g of baby spinach
  • 2 tbsp. of partial-skimmed milk or skimmed milk (if you prefer)
  • 1 heaped tbsp. of cottage cheese
  • Extra virgin olive oil
  • Hot chili sauce

method

grillPre-heat the grill to high temperature.

baking trayLay the tomato vines in a large baking tray, prick each tomato with the tip of a sharp knife and grill for 4 minutes, then add the bread to the tray to toast on both sides.

mixer-blenderMeanwhile, crack 1 egg into a blender. Add the ham, spinach, a good pinch of black pepper and the milk. Then, blitz until smooth.

grillTake the tray from under the grill and divide the green egg mixture between the four pieces of toast, spreading it right out to the edges. Divide and dot over the cottage cheese, then put back under the grill for another 4 minutes, or until starting to brown at the edges.

frying panMeanwhile, dry fry the remaining 2 eggs in a non-stick frying pan on a medium heat, covering the pan with a lid to steam and coddle the eggs on the top, cook to your liking. Divide up the Popeye bread and serve each portion with an egg and half of the grilled tomatoes. Finish with just a few drips of good oil, and a drizzle of chili sauce for a bit of a kick. Crush the tomatoes, tear up the bread, bust up the egg yolk and enjoy it!

lunch

Healthy Day 2 Recipes

Epi Life Coach B.L.A.T.

(Bacon, Lettuce, Avocado and Tomato)

DIET

  • Healthy

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 8 organic romaine lettuce leaves, washed and dried
  • 1 package of organic, uncured bacon
  • 2 small organic avocados, mashed
  • 450 g of organic cherry tomatoes, washed and dried

method

frying panPan-fry fresh bacon slices until crispy.

avocadoWhen you’re ready to eat, spread a spoonful of avocado onto each lettuce leaf.

toasted bread with ingredientsPlace slices of cooked bacon on top of avocado and sprinkle each lettuce cup with tomatoes.

Option:

  • Try adding diced red onions on top!
  • How about a drizzle of Italian vinaigrette?

Dinner

Healthy Day 2 Recipes

Lamb Shanks

DIET

  • Healthy

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 kg of lamb shanks (228 g meat per person, on the bone)
  • 2 tbsp. of olive oil
  • 2 garlic cloves
  • 2 onions, chopped
  • 1 cup of diced celery
  • 1 cup of white wine (optional)
  • 3 cups of chicken stock
  • 1 tbsp. of lemon zest
  • 3 stalks parsley
  • 2 bay leaves
  • ¼ cup of chopped flat-leaf (Italian) parsley

method

kitchen ovenPreheat oven to 160 Celsius.

baking trayHeat a large, cast-iron casserole over high heat. Coat shanks with oil and cook, and turn occasionally for 10 minutes or until well-browned.

fork and plateRemove shanks to a plate.

baking trayAdd garlic, onion and celery to the casserole and cook for 5 minutes, or until soft then add wine, stock, lemon zest, parsley stalks and bay leaves and bring to a boil.

kitchen ovenReturn shanks to casserole and lightly season. Cover it with lid and cook in the oven for 1 ½ -2 hours, or until meat begins to fall off the bone.

Check seasoning, then garnish with parsley. Serve with steamed vegetables.

snack

Healthy Day 2 Recipes

Healthy Cookie Dough Bites

DIET

  • Healthy

COURSE

  • Snack

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 ¼ cups of canned chickpeas, well-rinsed and patted dry with a paper towel (400 g or 240 g without water)
  • 2 tsp. vanilla extract
  • ½ cup + 2 tbsp. (165 g) of natural peanut butter (not regular peanut butter)
  • ¼ cup (80 g) of honey (agave)
  • 1 tsp. of baking powder (For grain-free baking powder, use 1 part cream of tartar +
  • 1 part baking soda + 2 parts arrowroot)
  • A pinch of salt if your peanut butter doesn’t have salt in it
  • ½ cup (90 g) of chocolate chips

method

mixer-blenderCombine all the ingredients, except for the chocolate chips, in a food processor and process until very smooth. Make sure to scrape the sides and the top to get the little chunks of chickpeas and process again until they’re combined.

mixer-blenderPut in the chocolate chips and stir it if you can, or pulse stirring once or twice. The mixture will be very thick and sticky.

round foodWith wet hands, form the mixture into 4 cm diameter balls. Place onto a piece of parchment paper. If you want them to look more like normal cookies, press down slightly on the balls. They don’t do much rising. Bake for about 10 minutes.

Breakfast

Vegan Day 2 Recipes

Cinnamon & Apple Quinoa

DIET

  • Vegan

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 300 ml (approximately) of water
  • 90 g of quinoa or organic quinoa, rinsed
  • Pinch of sea salt
  • ½ medium sized organic apple (Granny Smith or Pink Lady work well), diced
  • ½ tbsp. of cinnamon
  • 2 tbsp. of chopped raw walnuts

method

kitchen potBring water, quinoa, salt, and diced apples to a boil in a medium saucepan. Turn heat to low and simmer, uncovered, until done and water is fully absorbed, about 15 minutes. Remove from heat.

covered kitchen potCover and let rest for 5 minutes.

Fluff quinoa with a fork. Spoon into bowls, top with a sprinkle of cinnamon and a few walnuts. Enjoy!

lunch

Vegan Day 2 Recipes

Tofu & Spinach Cannelloni

DIET

  • Vegan

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 2 tbsp. of extra virgin olive oil
  • 1 onion, chopped
  • 3 garlic cloves, finely chopped
  • 2 x 400 g cans of chopped tomatoes
  • 50 g of pine nuts, roughly chopped
  • 400 g bag of spinach
  • Pinch of grated nutmeg
  • 349 g pack of silken tofu
  • 300 g pack of fresh lasagna sheets
  • 4 tbsp. of fresh breadcrumbs

method

frying panHeat half the oil in a pan, add onion and 1/3 of the garlic and fry for 4 minutes until softened. Pour in tomatoes, season and bring to the boil. Reduce heat and cook for 10 minutes until sauce thickens.

frying panHeat half remaining oil in a frying pan and cook another 1/3 of garlic for 1 min. Then add half the pine nuts and the spinach. Wilt spinach, and then tip out excess liquid. Whizz tofu in a food processor or with a hand blender until smooth, then stir through the spinach with the nutmeg and some pepper. Remove from the heat. Allow to cool slightly.

kitchen ovenHeat the oven to 200 Celsius. Pour half tomato sauce into a 20 x 30 cm dish. Divide spinach mix between lasagna sheets, roll up and lay on top of sauce. Pour over remaining sauce. Bake for 30 minutes.

Dinner

Vegan Day 2 Recipes

Chestnut Apple and Fennel Soup

DIET

  • Vegan

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 onion, chopped
  • 1 garlic clove, crushed
  • 1 ½ cups of chopped peeled chestnuts
  • 1 apple, peeled and chopped
  • 1 baby fennel bulb, chopped with green fronds reserved
  • 3 cups of salt vegetable stock
  • 4 cups of water
  • 2 tbsp. of extra chopped chestnuts

method

pan fryingSpray a large saucepan with cooking oil spray. Add the onion, garlic, chestnuts, apple and fennel and sauté for 5 minutes until softened. Then add stock and water.

covered kitchen potSimmer for 20-30 minutes, then remove from heat and cool slightly. Place soup mixture in a food processor or blender and blend until smooth.

soupTo serve, reheat soup and top with reserved fennel fronds and extra chestnuts on top.

snack

Vegan Day 2 Recipes

Strawberry-Soy Smoothie

DIET

  • Vegan

COURSE

  • Snack

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 400 g of strawberries (fresh or frozen)
  • 320 g of silken tofu
  • 2 tsp. of honey

method

mixer-blenderBlend all of the ingredients together, adding enough soy milk to get to the desired consistency.

breakfast

Halal Day 2 Recipes

Vanilla Yoghurt Chia Seed Pudding

DIET

  • Halal

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • ¾ cup of coconut milk
  • 1 cup of plain yogurt
  • 1 tbsp. of pure maple syrup
  • 1 tsp. of vanilla extract
  • Pinch of salt
  • ¼ chia seeds

method

Add all ingredients, except chia seeds, to a medium bowl and whisk until smooth. Add chia seeds and whisk to combine. Cover with plastic wrap and refrigerate overnight.

stirring on a bowlIn the morning it should be fairly thick like pudding. Give it a good stir and then scoop a portion into a bowl and top with unsweetened granola and fruit.

refrigeratorLeftovers will keep for and no more than 2-3 days in the refrigerator.

lunch

Halal Day 2 Recipes

Pistachio-Crusted Veal Chops

DIET

  • Halal

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

Pistachio Crust

  • 125 ml of unsalted pistachios, chopped
  • 45 ml of chopped fresh chives
  • 15 ml of butter, softened
  • 15 ml of honey
  • 2.5 ml of chopped fresh thyme

Veal Chops

  • 4 veal chops, about 4 cm thick
  • 15 ml of butter
  • 15 ml of olive oil
  • Salt and pepper

method

Pistachio Crust

In a bowl, combine all the ingredients. Set aside.

Veal Chops

kitchen ovenWith the rack in the middle position, preheat oven’s broiler.

baking trayn a large ovenproof skillet, brown the meat in the butter and oil for about 4 minutes per side. Season the meat with salt and pepper. Spread the pistachio crust on one side of the chops. Place in the oven and bake until the crust begins to sizzle and the meat is just pink. Let stand for 5 minutes and serve with root vegetables, of your choice.

Variation

You can use the same pistachio crust on thick port chops.

Dinner

Halal Day 2 Recipes

Roast Leg of Lamb with Rosemary & Garlic

DIET

  • Halal

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1kg leg of lamb (228 g of meat per person, trimmed of fat)
  • 1 tbsp. of olive oil
  • 2 sprigs of rosemary
  • 2 garlic cloves, skin on and halved
  • 2 lemons, quartered
  • ½ cup of white wine (optional)

method

olive oil drizzlyingRub meat with oil and lightly season. Place rosemary, garlic and lemon in a baking dish. Place lamb on top and bake for 1 hour.

carvingRemove from oven, cover loosely with foil and set aside to rest for 10 minutes before carving. (This cooking time will produce pink lamb. If you prefer yours slightly more cooked, leave it in the oven for another 10-30 minutes).

potatoesServe with your favorite vegetables, either potato and squash, peeled and added to the baking dish 1 hour before the end of cooking time, or fresh greens, such as peas or beans, steamed, boiled or blanched.

snack

Halal Day 2 Recipes

Strawberry-Soy Smoothie

DIET

  • Halal

COURSE

  • Snack

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 400 g of strawberries (fresh or frozen)
  • 320 g of silken tofu
  • 2 tsp. of honey

method

mixer-blenderBlend all of the ingredients together, adding enough soy milk to get to the desired consistency.