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

Healthy Day 1 Recipes

Salmon & Egg Burrito

DIET

  • Healthy

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • About 1 tbsp. of vegetable oil or extra virgin olive oil (if you prefer)
  • 8 large eggs
  • 2 tbsp. of milk
  • ½ tsp. of salt or kosher salt (if you prefer)
  • 1 tsp. of pepper
  • 2 tbsp. chopped chives
  • 2 jalapeño chilies, halved, seeded, and sliced
  • 1 cup of diced tomato
  • 8 ounces of boneless smoked salmon, cut into bite-size pieces
  • ½ cup of cream cheese, softened
  • 4 large (burrito-size) flour tortillas, warmed
  • Salsa (optional)

method

frying pan

Heat oil in a cast-iron skillet over high heat. Add eggs and milk; scramble in skillet. Cook until barely set, then stir in the salt, pepper, chives, jalapeño, tomato, and salmon.

tortilla

Spread 2 tbsp. of cream cheese on each tortilla. Spoon warm egg mixture over cheese, dividing evenly. Roll up burritos, tucking in ends. Serve with salsa if you like.

lunch

Healthy Day 1 Recipes

Our Meatloaf

DIET

  • Healthy

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 kg of lean ground veal or other meat of your choice
  • 1 onion, chopped
  • 250 ml of corn flakes
  • 60 ml of ketchup
  • 30 ml of prepared mustard
  • 1 egg, lightly beaten
  • 30 ml of brown sugar, to taste
  • Salt and pepper

method

kitchen oven

Set the oven rack in the middle position. Preheat the oven to 180 Celsius. Oil a 23 x 13-cm Pyrex loaf pan.

In a bowl, combine all the ingredients except for the brown sugar. Season the mixed ingredients with salt and pepper. Place in the prepared pan, pressing lightly. Sprinkle with the brown sugar.

cut the fruit

Bake for 1 hour. Slice and drizzle with the pan juices. Serve with mashed potatoes and green or yellow wax beans.

NOTE:
Serve with ketchup, if desired.

Dinner

Healthy Day 1 Recipes

Stir-Fry Beef, Shiitake Mushroom & Snow Pea

DIET

  • Healthy

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 2 tsp. of cornstarch
  • ½ cup of beef stock
  • 2 tbsp. of soy
  • 1 tsp. of sesame oil
  • 700 g of sirloin, finely sliced
  • 1 tbsp. of peanut oil
  • 1 clove garlic, finely chopped
  • 1 x 2.5 cm piece of fresh ginger, grated
  • 140 g of shiitake mushrooms, halved
  • 4 scallions, cut into 1 inch pieces
  • 100 g of snow peas

method

cup

In a cup, mix cornstarch, stock, soy and sesame oil.

Combine beef, peanut oil, garlic and ginger in a large bowl.

frying pan

Heat a wok or large frying pan over high heat. When the wok is hot, stir-fry beef mixture in batches until browned. Set aside. Add mushrooms to wok and stir-fry for 2 minutes. Add scallions and snow peas, and toss to combine. Stir cornstarch mixture, then pour into wok and stir over high heat until sauce has thickened. Return beef to wok to heat through.

meal-ready

Serve with rice from your daily bread allowance, if desired.

Variations

Many, many ingredients go with beef and almost everything can be stir-fried. Toss the following combinations in your wok:

  • beef, garlic, pepper, chili peppers, green beans and black bean sauce;

  • beef, garlic, basil, snow peas, broccoli and soy sauce;

  • beef, ginger, shiitake mushrooms, baby bok-choy (pak-choi) and hoisin.

snack

Healthy Day 1 Recipes

Energy Bites

DIET

  • Healthy

COURSE

  • Snack

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 cup (dry) of oatmeal (I used old-fashioned oats)
  • 2/3 cup of toasted coconut flakes
  • ½ cup of peanut butter
  • ½ cup of ground flaxseed or wheat germ
  • ½ cup of chocolate chips (optional)
  • 1/3 cup of honey or maple syrup
  • 1 tbsp. of chia seeds (optional)
  • 1 tsp. of vanilla extract

method

Stir all ingredients together in a medium bowl until thoroughly mixed. Let it chill in the refrigerator for half an hour.

round food

Once chilled, roll into balls of whatever sizes you would like (approximately 2.5 cm in diameter).

airtight container

Store in an airtight container and keep refrigerated for up to 1 week.

  • Substitution ideas can abound for just about any of these ingredients! Feel free to substitute your favorite nut butter (almond butter, sunflower seed butter, etc.) for the peanut butter.
  • You could also add in some wheat germ in place of some or all of the flaxseed. I would caution, though, against substituting agave nectar for the honey, as the honey’s thickness helps hold things together.

  • Some other fun substitutions for the chocolate chips (or an addition to them) could include:

    • chopped dried fruit (apricots, dates, raisins, etc.)

    • dried berries (cranberries, cherries, etc.)

    • chopped almonds, pecans, walnuts, or sunflower seeds

    • other chips (butterscotch, dark chocolate, milk chocolate, white chocolate, M&Ms, etc.)

    • other grains (different kinds of oatmeal, rice cereal, etc.)