Recipes

Baked cod with baked sweet potato and parsley sauce

Ingredients

• 400 g cod
• 2 sweet potatoes
• 250 g green beans
• 150 g plain yoghurt
• 2 tbsp parsley, chopped
• 1 tsp Dijon mustard
• 1 lemon
• 2 tbsp olive oil
• salt
• pepper

Method

1. Oven to 200°C. Prick the sweet potatoes, and bake them 35–40 minutes, until completely soft.
2. Put the cod in a greased dish, drizzle with oil and lemon juice, salt lightly, and bake it for 12–14 minutes during the last part of the potatoes' time.
3. Stir the yoghurt, parsley, mustard, lemon juice, salt and pepper into a sauce.
4. Steam the beans for 4 minutes, and serve the cod with potato, beans and sauce.

The week's one fish dish. Salt the cod 10 minutes before baking — it firms up the flesh.

Baked salmon with dill and mustard, broccoli mash

Ingredients

• 2 salmon
• 1 tbsp Dijon mustard
• 1 tbsp dill, chopped
• ½ lemon
• 1 tbsp olive oil
• 1 broccoli
• 1 tbsp light cream cheese
• 1 cloves garlic
• salt
• pepper

Method

1. Oven to 190°C. Mix mustard, dill, oil, salt and pepper, and spread it over the salmon. Bake for 12–14 minutes.
2. Boil the broccoli for 6 minutes in lightly salted water together with the garlic. Drain.
3. Blend the broccoli and garlic with cream cheese to a coarse mash, and season with salt, pepper and lemon juice.
4. Serve the salmon on the mash with a slice of lemon.

The week's one fish dish. The rest of the week takes its protein from meat, eggs and pulses.

Beef patties with soft onions and creamy cauliflower mash

Ingredients

• 400 g minced beef
• 2 onion, in thin rings
• 1 cauliflower, in florets
• 1 tbsp butter
• 2 tbsp light cream cheese
• 1 cloves garlic
• 250 g green beans
• 1 tbsp olive oil
• salt
• pepper
• nutmeg

Method

1. Boil the cauliflower and garlic tender in lightly salted water, about 12 minutes. Drain, and let the steam escape for a couple of minutes.
2. Fry the onion rings slowly in the oil for 12–15 minutes, until soft and sweet. Keep them warm.
3. Shape two large patties from the mince, season them, and fry 4 minutes a side.
4. Mash the cauliflower with butter, cream cheese, salt and nutmeg. Steam the beans for 4 minutes, and serve the patties with the onions on top.

Let the cauliflower steam off properly before mashing — otherwise the mash comes out too thin.

Beef pot with black beans and peppers

Ingredients

• 400 g minced beef
• 1 onion, chopped
• 1 bell pepper, diced
• 2 cloves garlic
• 1 tin chopped tomatoes
• 1 tin black beans, rinsed
• 1 tsp cumin
• 1 tsp paprika
• ½ tsp chilli flakes
• 1 tbsp olive oil
• 2 tbsp crème fraîche 9%
• coriander

Method

1. Brown the mince well in the oil in a deep pan. Add the onion, garlic and pepper, and fry for 4 minutes.
2. Add the spices, stir for 30 seconds, and pour in the tomatoes and beans.
3. Let it simmer gently for 15 minutes uncovered, until thick. Season with salt and pepper.
4. Serve with a spoonful of crème fraîche and plenty of coriander.

Check that spice blends and stock are labelled gluten-free — wheat flour is often used as a filler.

Beef steak with roasted root vegetables and tarragon sauce

Ingredients

• 2 beef steak
• 200 g parsley root, in batons
• 200 g carrots, in batons
• 1 beetroot, diced
• 2 sprigs dried thyme
• 2 tbsp olive oil
• 4 tbsp plain yoghurt
• 1 tsp Dijon mustard
• 1 tsp dried tarragon
• 100 g mixed salad leaves

Method

1. Oven to 210°C. Toss the root vegetables in oil, salt, pepper and thyme, and roast them 30–35 minutes, until the edges are browned.
2. Stir the yoghurt, mustard, tarragon, a little lemon juice and salt into a cold sauce.
3. Fry the steaks 3 minutes a side in a very hot pan, and rest them for 5 minutes.
4. Serve with the root vegetables, salad and sauce.

The beetroot colours the other root vegetables — roast it in its own corner of the tray if that bothers you.

Beef stir-fry with buckwheat noodles and broccoli

Ingredients

• 400 g beef strips
• 150 g buckwheat noodles
• 1 broccoli, in small florets
• 1 bell pepper, red
• 3 spring onion
• 2 tbsp tamari
• 1 tsp sesame oil
• 1 tsp ginger, grated
• 2 cloves garlic
• 1 tbsp sesame seeds
• 1 tbsp olive oil

Method

1. Cook the noodles according to the packet, rinse them cold, and toss them in a little sesame oil so they do not stick.
2. Brown the beef strips hard in the oil for 2–3 minutes, and take them out of the pan.
3. Fry the broccoli and pepper for 3 minutes with the ginger and garlic — the vegetables should keep their bite.
4. Fold in the noodles, meat, tamari and spring onion, heat everything through, and scatter sesame seeds over.

Check the packet: many soba noodles are a blend of buckwheat and wheat. It must say 100% buckwheat.

Buckwheat risotto with mushrooms and parmesan

Ingredients

• 200 g buckwheat
• 300 g chicken breast, in strips
• 400 g chestnut mushrooms, sliced
• 1 onion, chopped
• 2 cloves garlic
• 5 dl vegetable stock
• 40 g parmesan, grated
• 1 tbsp butter
• 1 tsp dried thyme
• 2 tbsp parsley, chopped
• 1 tbsp olive oil

Method

1. Fry the chicken golden in the oil, and take it out of the pan. Fry the mushrooms in the same pan until the liquid is gone and they are golden.
2. Add the onion, garlic and thyme, and sweat for 3 minutes. Stir in the buckwheat.
3. Add the stock a little at a time, and let the buckwheat cook 18–20 minutes with regular stirring, until tender but with bite.
4. Stir in the butter, parmesan and the chicken, season, and scatter parsley over.

Buckwheat is not wheat and contains no gluten — but buy it labelled gluten-free, as it is often packed in the same place as cereals.

Chicken and quinoa salad with kale and walnuts

Ingredients

• 300 g chicken breast, or leftovers
• 140 g quinoa, dry weight
• 150 g kale, finely chopped
• 40 g walnuts, toasted
• ½ red onion, thinly sliced
• 2 tbsp pomegranate, seeds
• 3 tbsp olive oil
• 1 tbsp lemon, juice
• 1 tsp Dijon mustard
• ¼ tsp honey

Method

1. Cook the quinoa 12–14 minutes in twice its volume of water, and let it cool with the lid on.
2. Fry the chicken in strips, if you are not using leftovers. Toast the walnuts briefly in a dry pan.
3. Shake the dressing together, and massage it into the kale with your fingers for half a minute — it turns darker and milder.
4. Fold in the quinoa, onion, chicken and pomegranate, and top with the walnuts.

The salad keeps well for lunch the next day if the dressing goes into the kale rather than over everything.

Chicken in coconut curry with cauliflower rice

Ingredients

• 400 g chicken thigh, in strips
• 1 onion, in thin wedges
• 1 bell pepper, red
• 1 tbsp curry powder
• 1 tsp turmeric
• 1 tin light coconut milk
• 200 g fresh spinach
• 1 lime
• 1 tbsp olive oil
• 1 cauliflower, for rice

Method

1. Grate the cauliflower coarsely, or blitz it briefly to rice-sized grains. Set aside.
2. Brown the chicken in the oil. Add the onion and pepper, and fry for 4 minutes.
3. Stir in the curry powder and turmeric, pour in the coconut milk, and let it simmer for 12 minutes.
4. Fold in the spinach at the end, and season with lime juice and salt. Fry the cauliflower rice for 4–5 minutes in a dry, hot pan with a little salt.

If you buy ready-made curry paste, read the label — many contain wheat or soy sauce with gluten.

Chicken rissoles with crisp cabbage salad

Ingredients

• 400 g minced chicken
• 1 egg
• 2 tbsp almond flour
• ½ onion, grated
• 1 tbsp parsley, chopped
• 1 tsp salt
• pepper
• 2 tbsp olive oil
• 200 g pointed cabbage, finely shredded
• 6 radishes, thinly sliced
• ½ cucumber, diced
• 3 tbsp plain yoghurt, yoghurt dressing

Method

1. Mix the minced chicken with egg, almond flour, onion, parsley, salt and pepper. Rest the mixture for 10 minutes in the fridge — it becomes easier to shape.
2. Shape 8 rissoles and fry them 4–5 minutes a side over medium heat.
3. Toss the cabbage, radishes and cucumber with the dressing just before serving.
4. Serve the rissoles hot with the salad alongside.

Almond flour binds the mixture without gluten. Breadcrumbs and oats are an option only in phase 2 — and only the gluten-free kind.

Chicken skewers with tzatziki and quinoa salad

Ingredients

• 400 g chicken breast, in large cubes
• 1 bell pepper, in squares
• 1 red onion, in wedges
• 2 tbsp olive oil
• 1 tsp paprika
• 1 tsp oregano
• 140 g quinoa, dry weight
• 150 g plain yoghurt
• ½ cucumber, grated
• 1 cloves garlic
• 1 tbsp dill, chopped
• 150 g cherry tomatoes

Method

1. Mix the oil, paprika, oregano, garlic, salt and lemon juice, and let the chicken marinate while the quinoa cooks for 12–14 minutes.
2. Grate the cucumber, squeeze the water out with your hands, and stir it with yoghurt, garlic, dill and salt.
3. Thread chicken, pepper and onion onto skewers, and cook them 10–12 minutes on a griddle pan or under the oven grill, turning along the way.
4. Toss the quinoa with halved tomatoes, chopped parsley, oil and lemon, and serve the skewers on top.

If you do not squeeze the water out of the cucumber, the tzatziki turns thin after ten minutes.

Chicken stir-fry with kale, mushrooms and sesame

Ingredients

• 400 g chicken breast, in strips
• 200 g kale, stripped and chopped
• 250 g chestnut mushrooms, sliced
• 1 bell pepper, red
• 2 cloves garlic
• 1 tbsp tamari
• 1 tsp sesame oil
• 1 tbsp sesame seeds
• 1 tbsp olive oil
• ½ tsp chilli flakes

Method

1. Heat the oil in a wok or large pan until it is almost smoking. Brown the chicken for 3–4 minutes, and take it out.
2. Fry the mushrooms until they have taken colour. Add the pepper, garlic and chilli.
3. Fold in the kale and fry for 2 minutes, until dark green and glossy.
4. Return the chicken, season with tamari and sesame oil, and scatter toasted sesame seeds over.

Kale wants high heat and a short time — otherwise it turns leathery.

Chicken tacos in corn tortillas with white cabbage slaw

Ingredients

• 400 g chicken breast, in strips
• 1 tbsp taco seasoning
• 6 corn tortillas
• 250 g white cabbage, finely shredded
• 1 avocado
• 1 lime
• 4 tbsp plain yoghurt
• 1 tomato, diced
• 1 handful coriander
• 1 tbsp olive oil

Method

1. Turn the chicken in the seasoning and oil, and fry it 6–7 minutes over good heat, until cooked through and lightly browned.
2. Mix the cabbage with lime juice, salt and a little oil, and let it stand for 10 minutes to soften.
3. Stir the yoghurt with lime juice, salt and chopped coriander.
4. Warm the tortillas 20 seconds a side in a dry pan, and fill them with chicken, cabbage, tomato, avocado and dressing.

Three tortillas per person is the day's starch. Read the ingredients list: some corn tortillas contain wheat flour.

Chilli con carne with kidney beans and brown rice

Ingredients

• 400 g minced beef
• 1 tin kidney beans, rinsed
• 1 tin chopped tomatoes
• 1 onion
• 1 bell pepper, red
• 2 cloves garlic
• 2 tsp cumin
• 2 tsp paprika
• ½ tsp chilli
• 160 g brown rice, dry weight
• 4 tbsp plain yoghurt
• 1 handful coriander

Method

1. Put the rice on — brown rice needs 30–35 minutes.
2. Brown the mince, and add the onion, garlic and pepper. Fry for 5 minutes.
3. Stir in the spices, pour in the tomatoes and beans, and let the chilli simmer for 20 minutes.
4. Season with salt, and serve with rice, yoghurt and coriander.

Beans count as half starch and half protein — which is why the rice portion here is held to 2 dl cooked per person.

Danish meatballs with warm potato salad

Ingredients

• 400 g minced veal and pork
• 1 egg
• 2 tbsp gluten-free oats, finely blended
• ½ onion, grated
• 500 g potatoes, small
• 4 tbsp plain yoghurt
• 1 tsp Dijon mustard
• 1 tbsp chives, chopped
• 6 radishes, sliced
• 2 tbsp olive oil
• salt
• pepper
• nutmeg

Method

1. Boil the potatoes tender, 15–18 minutes, and halve them while they are still warm.
2. Mix the meat, egg, oats, onion, salt, pepper and nutmeg, and let it rest for 10 minutes.
3. Shape 8 meatballs with a wet tablespoon, and fry them 5 minutes a side over medium heat.
4. Stir the yoghurt, mustard, chives and salt together, and fold in the warm potatoes and the radishes.

Blended gluten-free oats replace breadcrumbs and flour and still give a light mixture.

Frittata with spinach, tomato and parmesan

Ingredients

• 8 egg
• 150 g fresh spinach
• 150 g cherry tomatoes, halved
• 40 g parmesan, grated
• 1 onion, chopped
• 1 tbsp olive oil
• 1 pinch nutmeg
• 100 g mixed salad leaves
• salt
• pepper

Method

1. Oven to 180°C. Soften the onion in the oil in an ovenproof pan, and let the spinach wilt.
2. Beat the eggs with parmesan, nutmeg, salt and pepper, and pour them over. Scatter the tomatoes on top.
3. Bake the frittata for 20–25 minutes, until the centre is only just set.
4. Let it settle for 5 minutes, and serve with a simple salad dressed in olive oil and lemon.

Half the frittata makes a perfect lunch the next day — cold or gently warmed.

Lemon and thyme chicken with roasted broccoli and cauliflower

Ingredients

• 2 chicken breast
• 1 lemon, juice and grated zest
• 2 cloves garlic, pressed
• 2 tbsp olive oil
• 1 tbsp fresh thyme
• 1 broccoli
• ½ cauliflower
• salt
• pepper, freshly ground

Method

1. Heat the oven to 200°C. Break the broccoli and cauliflower into florets, toss them in 1 tbsp oil, salt and pepper, and roast for 20–22 minutes on baking paper.
2. Mix the rest of the oil with lemon juice, lemon zest, garlic and thyme. Turn the chicken in the marinade.
3. Fry the chicken over medium heat for 5–6 minutes a side, until it reaches 68–70°C in the centre. Rest it for 5 minutes under foil.
4. Slice the chicken and pour the pan juices over the vegetables.

Cook a double portion of chicken — 150 g per person is kept back for tomorrow's chicken salad.

Pork bolognese with lentil pasta

Ingredients

• 400 g minced pork
• 1 onion, chopped
• 2 carrots, in small dice
• 2 cloves garlic
• 1 tin chopped tomatoes
• 1 tbsp tomato purée
• 1 tsp oregano
• 1 handful basil
• 160 g lentil pasta, dry weight
• 30 g parmesan, grated
• 2 tbsp olive oil

Method

1. Soften the onion, carrot and garlic in the oil, 6–7 minutes.
2. Add the pork and brown it thoroughly. Stir in the tomato purée, and fry 1 minute more.
3. Pour in the tomatoes, season with oregano, salt and pepper, and let the sauce simmer at least 20 minutes.
4. Cook the pasta according to the packet — it is done faster than wheat pasta. Fold it into the sauce, and serve with basil and parmesan.

Lentil and chickpea pasta is both gluten-free and high in protein, and keeps blood sugar steadier than corn pasta.

Pork tenderloin in mushroom sauce with courgette noodles

Ingredients

• 400 g pork tenderloin, sliced
• 250 g chestnut mushrooms, quartered
• 1 shallot, chopped
• 2 tbsp light cream cheese
• 1 dl chicken stock
• 1 tsp Dijon mustard
• 1 tbsp olive oil
• 1 tsp dried thyme
• 2 courgette
• salt
• pepper

Method

1. Cut the courgettes into thin ribbons or spirals with a julienne peeler. Set aside.
2. Brown the tenderloin slices for 2 minutes a side in the oil, then take them out of the pan.
3. Fry the mushrooms and shallot in the same pan until the liquid has cooked away. Add stock, cream cheese, mustard and thyme, and let the sauce boil for 3 minutes.
4. Return the meat to the sauce for 2 minutes. Fry the courgette noodles for 2 minutes in a hot pan with a little salt, and serve the sauce over them.

The courgette turns watery if it cooks too long — 2 minutes is enough.

Pork tenderloin with sweet potato mash and green beans

Ingredients

• 500 g pork tenderloin, whole
• 2 sweet potatoes, diced
• 1 tbsp butter
• 300 g green beans
• 1 dl chicken stock
• 2 tbsp crème fraîche 9%
• 1 tsp Dijon mustard
• 1 tbsp olive oil
• salt
• pepper
• nutmeg

Method

1. Oven to 180°C. Brown the tenderloin all over in the oil in a pan, and finish it in the oven for 12–15 minutes to 62–65°C in the centre. Rest it for 8 minutes.
2. Boil the sweet potatoes tender, 12 minutes, and mash them with butter, salt and nutmeg.
3. Reduce the stock in the frying pan together with the pan juices, and stir in the crème fraîche and mustard.
4. Steam the beans for 4 minutes, cut the tenderloin into thick slices, and pour the sauce over.

The tenderloin may well be faintly pink in the middle — it dries out above 68°C.

Prawn salad with avocado, egg and dill dressing

Ingredients

• 300 g peeled prawns, drained
• 1 avocado, diced
• ½ cucumber, diced
• 100 g mixed salad leaves
• 6 radishes, sliced
• 2 egg, hard-boiled
• 3 tbsp plain yoghurt
• 1 tbsp olive oil
• 1 tbsp dill, chopped
• ½ lemon

Method

1. Stir the yoghurt, olive oil, dill, lemon juice, salt and pepper into a dressing.
2. Arrange the salad leaves, cucumber, radishes and avocado on two plates.
3. Lay the prawns and quartered eggs on top.
4. Pour the dressing over just before serving, so the salad stays crisp.

The eggs are what make this a proper evening meal. The week's one fish dish.

Roast chicken with lemon, garlic and baked sweet potato

Ingredients

• 4 chicken thigh, skin-on
• 1 lemon, sliced
• 6 cloves garlic, whole
• 2 sprigs dried rosemary
• 2 sweet potatoes, in wedges
• 2 tbsp olive oil
• 100 g mixed salad leaves
• 1 tbsp lemon, juice
• salt
• pepper

Method

1. Oven to 200°C. Put the chicken thighs in a dish with lemon slices, garlic and rosemary.
2. Toss the sweet potato wedges in oil and salt, and spread them around the chicken.
3. Bake 40–45 minutes, until the skin is crisp and the chicken is at 75°C in the centre.
4. Dress the salad with oil, lemon juice and salt, and serve alongside.

One dish, one wash-up. Cook two extra thighs — they are worth their weight in tomorrow's lunch salad.

Rosemary pork chops with courgette ratatouille

Ingredients

• 4 pork chop, bone-in
• 2 sprigs dried rosemary
• 3 cloves garlic
• 2 courgette, diced
• 1 bell pepper, red
• 1 bell pepper, yellow
• 1 onion
• 1 tin chopped tomatoes
• 1 tsp dried thyme
• 3 tbsp olive oil

Method

1. Soften the onion and garlic in 2 tbsp oil. Add the pepper and courgette, and fry for 5 minutes over good heat.
2. Pour in the tomatoes, season with thyme, salt and pepper, and let the ratatouille simmer for 15 minutes uncovered.
3. Rub the chops with oil, salt, pepper and chopped rosemary, and let them come to room temperature.
4. Fry them 4–5 minutes a side over medium-high heat to 65°C in the centre. Rest them for 5 minutes so the juices settle.

Ratatouille without aubergine — the courgette gives the same soft body. Cut into the fat edge in a couple of places so the chop does not curl in the pan.

Salmon patties with quinoa and cucumber salad

Ingredients

• 400 g salmon, skinless
• 1 egg
• 2 tbsp gluten-free oats
• 2 spring onion, finely chopped
• 1 tbsp dill, chopped
• 1 tsp lemon, grated zest
• 140 g quinoa, dry weight
• 1 cucumber, thinly sliced
• 1 tbsp cider vinegar
• 2 tbsp olive oil

Method

1. Cook the quinoa for 12–14 minutes. Chop the salmon coarsely with a knife — not in a blender, or it turns pasty.
2. Mix the salmon, egg, oats, spring onion, dill, lemon zest, salt and pepper, and shape 4 patties.
3. Fry the patties 3–4 minutes a side over medium heat.
4. Toss the cucumber with vinegar, a little salt and dill, and serve the patties with quinoa and cucumber salad.

The week's one fish dish. The patties can be shaped the day before and kept on a plate under cling film.

Slow-braised beef stew with root vegetables and brown rice

Ingredients

• 600 g beef chuck, cubed
• 1 onion, in wedges
• 3 carrots, sliced
• 200 g parsley root, diced
• 2 cloves garlic
• 1 tbsp tomato purée
• 4 dl beef stock
• 1 bay leaf
• 1 tsp dried thyme
• 160 g brown rice, dry weight
• 2 tbsp olive oil

Method

1. Brown the meat in the oil in small batches — there must be room in the pan, or it boils instead.
2. Add the onion, garlic and tomato purée, and sweat for 2 minutes. Pour in the stock and add the spices.
3. Let the pot simmer covered for 1½–2 hours. Add the root vegetables for the last 30 minutes.
4. Cook the rice for 30–35 minutes, and serve the stew over it. Season with salt and pepper.

A Sunday pot: it looks after itself, and one portion over is Monday's lunch.

Steak with herb butter, roasted asparagus and spinach salad

Ingredients

• 2 beef steak
• 25 g butter, softened
• 1 tbsp parsley, chopped
• 1 cloves garlic, pressed
• ½ tsp lemon, grated zest
• 500 g green asparagus
• 100 g fresh spinach
• 150 g cherry tomatoes
• 2 tbsp olive oil
• salt
• pepper

Method

1. Oven to 220°C. Toss the asparagus in 1 tbsp oil and salt, and roast for 10–12 minutes.
2. Mix the butter with parsley, garlic and lemon zest, and chill the herb butter.
3. Fry the steaks 3 minutes a side in a very hot pan. Season after frying and rest them for 5 minutes.
4. Toss the spinach and halved tomatoes with the remaining oil. Serve the steaks with a slice of herb butter on top.

Saturday food without leaving phase 1 — all the flavour comes from butter, herbs and a hot pan.

Stuffed peppers with veal, pork and mozzarella

Ingredients

• 4 bell pepper, large
• 400 g minced veal and pork
• 1 onion, chopped
• 2 cloves garlic
• 1 tin chopped tomatoes
• 1 tsp oregano
• 100 g mozzarella, grated
• 1 tbsp olive oil
• 100 g mixed salad leaves

Method

1. Oven to 200°C. Halve the peppers lengthways and remove the seeds.
2. Brown the mince in the oil with the onion and garlic. Add the tomatoes and oregano, and cook for 10 minutes to a thick filling.
3. Fill the pepper halves, put them in a dish with 1 dl water in the bottom, and bake for 25 minutes.
4. Scatter the mozzarella over, and bake 5 minutes more until the cheese is golden. Serve with salad.

Firmness over softness: if you want more bite in the pepper, cut 5 minutes off the baking time.

Thai beef in coconut milk with cauliflower rice

Ingredients

• 400 g beef strips
• 1 tin light coconut milk
• 1 tbsp red curry paste
• 1 tbsp tamari, gluten-free soy sauce
• 1 bell pepper, in strips
• 200 g green beans
• 1 handful basil
• 1 lime
• 1 tbsp olive oil
• 1 cauliflower, for rice

Method

1. Grate the cauliflower to rice. Brown the beef strips hard in the oil for 2 minutes, and take them out of the pan.
2. Fry the curry paste for 30 seconds, pour in the coconut milk and tamari, and boil for 5 minutes.
3. Add the pepper and beans, and cook for 4 minutes so they keep their bite. Return the meat for 1 minute.
4. Season with lime juice, tear in the basil, and serve over cauliflower rice fried for 4 minutes in a dry pan.

Tamari replaces soy sauce 1:1 and is gluten-free — ordinary soy sauce is brewed on wheat.

Egg muffins for the week

Ingredients

• 8 egg
• 100 g fresh spinach, chopped
• 1 bell pepper, in small dice
• 60 g mature cheddar, grated
• 2 tbsp semi-skimmed milk
• salt
• pepper

Method

1. Oven to 180°C. Grease 12 muffin moulds, or use silicone ones.
2. Beat the eggs, milk, salt and pepper. Stir in the spinach, pepper and cheese.
3. Divide the mixture between the moulds, and bake 18–20 minutes, until only just firm in the middle.
4. Cool completely, and keep them in an airtight container in the fridge.

Keeps 4 days refrigerated. Two muffins is one breakfast — take them with you if the morning is busy.

Gluten-free bread with egg and avocado

Ingredients

• 1 slices gluten-free wholegrain bread
• 2 egg
• ½ avocado
• 60 g cherry tomatoes, halved
• 1 tsp olive oil
• flaky salt

Method

1. Toast the bread and mash the avocado on top.
2. Fry the eggs and lay them over with the tomatoes.

One starch portion. Pick a bread with seeds and fibre, not pure corn starch.

Ham and avocado plate with fried eggs

Ingredients

• 2 egg
• 2 slices cooked ham
• ½ avocado
• 1 tomato, sliced
• 1 tsp olive oil
• salt
• pepper

Method

1. Fry the eggs softly in the oil.
2. Plate them with the ham, avocado and tomato.

Omelette with kale and cheddar

Ingredients

• 4 egg
• 60 g kale, finely chopped
• 30 g mature cheddar, grated
• 1 tbsp olive oil
• salt
• pepper

Method

1. Fry the kale for 2 minutes in the oil until tender.
2. Pour the eggs over, add the cheese and let the omelette set.

Omelette with mushrooms and cheddar

Ingredients

• 4 egg
• 100 g chestnut mushrooms, sliced
• 30 g mature cheddar, grated
• 1 tbsp olive oil
• salt
• pepper

Method

1. Fry the mushrooms in the oil until the liquid has cooked away.
2. Pour the beaten eggs over, scatter the cheese on top and let the omelette set.

Omelette with pepper and parmesan

Ingredients

• 4 egg
• 1 bell pepper, in small dice
• 2 tbsp parmesan, grated
• 1 tbsp olive oil
• salt
• pepper

Method

1. Soften the pepper in the oil.
2. Pour the eggs over, scatter the parmesan on and let it set over medium heat.

Omelette with spinach and cherry tomatoes

Ingredients

• 4 egg
• 50 g fresh spinach
• 80 g cherry tomatoes, halved
• 1 tbsp olive oil
• salt
• pepper

Method

1. Beat the eggs with salt and pepper.
2. Wilt the spinach in the oil, pour the eggs over and let the omelette set over medium heat.
3. Scatter the tomatoes over, fold the omelette and serve at once.

Poached eggs on grilled portobello

Ingredients

• 4 egg
• 2 portobello mushrooms
• 80 g fresh spinach
• 1 tbsp olive oil
• salt
• pepper

Method

1. Brush the mushrooms with oil and grill 4 minutes each side.
2. Wilt the spinach in a hot pan.
3. Poach the eggs 3 minutes in barely simmering water and set them on the mushrooms.

Porridge with berries and almonds

Ingredients

• 40 g gluten-free oats
• 2 dl semi-skimmed milk
• 1 dl mixed berries
• cinnamon
• 6 almonds, chopped

Method

1. Cook the oats with the milk for 5 minutes, stirring.
2. Top with berries, almonds and cinnamon.

One starch portion. The oats must be labelled gluten-free — ordinary oats are often contaminated with wheat.

Scrambled eggs with mushrooms and chives

Ingredients

• 4 egg
• 100 g chestnut mushrooms, sliced
• 1 tbsp chives, chopped
• ½ avocado
• 1 tbsp butter
• salt
• pepper

Method

1. Fry the mushrooms in the butter.
2. Stir in the eggs over low heat until only just set, then fold in the chives.
3. Serve with the half avocado alongside.

Yoghurt with almond butter and apple

Ingredients

• 1.5 dl plain yoghurt
• 1 tbsp almond butter
• 1 apple, diced
• cinnamon

Method

1. Stir the almond butter into the yoghurt and fold in the apple.

Yoghurt with almonds, cinnamon and flaxseed

Ingredients

• 1.5 dl plain yoghurt
• 10 almonds
• cinnamon
• 1 tsp flaxseed
• 1 egg, hard-boiled

Method

1. Stir the yoghurt with cinnamon and flaxseed, and top with the almonds.

The hard-boiled egg is what makes this filling enough for phase 1.

Yoghurt with berries and walnuts

Ingredients

• 1.5 dl plain yoghurt
• 1 dl mixed berries
• 6 walnuts
• cinnamon

Method

1. Divide the yoghurt between two bowls and top with berries, walnuts and cinnamon.

Cauliflower rice

Ingredients

• 1 cauliflower
• 1 tbsp olive oil
• salt

Method

1. Break the cauliflower into florets, and grate it on a coarse grater or blitz it in short pulses to rice grains.
2. Heat a large pan without fat, and fry the cauliflower rice 4–5 minutes so the moisture steams off.
3. Add the oil and salt at the end.
4. Serve at once — it goes soft if it stands and waits.

One head of cauliflower makes rice for two people. It can be grated ahead and keeps 3 days refrigerated.

Herb dip and guacamole

Ingredients

• 150 g light cream cheese, for the herb dip
• 2 tbsp plain yoghurt
• 1 tbsp chives, chopped
• 1 tbsp dill, chopped
• 1 cloves garlic, pressed
• 1 avocado, for the guacamole
• ½ lime, juice
• 1 tomato, in small dice
• ¼ red onion, finely chopped
• salt
• pepper

Method

1. Herb dip: stir the cream cheese, yoghurt, chives, dill, garlic, salt and pepper together. Thin with a little water if it needs to be softer.
2. Guacamole: mash the avocado coarsely with a fork, and stir in the lime juice, tomato, red onion and salt.
3. Serve 2 tbsp per person with cucumber and pepper batons.
4. The herb dip keeps 4 days refrigerated. Make the guacamole the same day — the lime juice holds the colour for a couple of hours.

Two dips rather than one is the reason the vegetable snack is still interesting in week 4.

Two dressings that carry the whole plan

Ingredients

• 4 tbsp olive oil, for the vinaigrette
• 1 tbsp lemon, or vinegar
• 1 tsp Dijon mustard
• 100 g plain yoghurt, for the white dressing
• 1 tbsp olive oil
• 1 tsp Dijon mustard
• 1 tbsp chives, chopped, or dill
• salt
• pepper

Method

1. Vinaigrette: shake the oil, lemon, mustard, salt and pepper in a small jar until it comes together. Keeps a week refrigerated.
2. Yoghurt dressing: stir the yoghurt, oil, mustard, herbs, salt and pepper together. Thin with a little water if it needs to be looser.
3. Use the vinaigrette for leaf salads and warm vegetables.
4. Use the yoghurt dressing for cabbage, potatoes, prawns and anything that should be creamy.

Ordinary plain yoghurt — not Greek — gives a milder and more pourable dressing.

Cocoa dessert with almonds

Ingredients

• 300 g plain yoghurt
• 2 tsp unsweetened cocoa
• sweetener, to taste
• ½ tsp vanilla powder
• 2 tbsp almonds, chopped
• 1 pinch flaky salt

Method

1. Stir the cocoa and sweetener into a little of the yoghurt, so there are no lumps.
2. Fold in the rest of the yoghurt together with the vanilla.
3. Divide between two glasses, and let them stand 10 minutes in the fridge.
4. Top with chopped almonds and a few flakes of salt.

Phase 1's permitted dessert. In phase 2 you can put a handful of berries in the bottom of the glass.

Cocoa dessert with berries

Ingredients

• 1.5 dl plain yoghurt
• 1 tsp unsweetened cocoa
• ½ dl mixed berries
• sweetener, to taste
• 1 tbsp almonds, chopped

Method

1. Stir the cocoa and sweetener into a little of the yoghurt, then fold in the rest.
2. Put the berries in the bottom of two glasses, spoon the yoghurt over and top with almonds.

The phase 2 version: a handful of berries in the bottom of the glass.

1 apple with 1 tsp almond butter

Ingredients

• 1 apple, sliced
• 1 tsp almond butter

1 apple with 10 almonds

Ingredients

• 1 apple
• 10 almonds

1 dl berries with yoghurt

Ingredients

• 1 dl mixed berries
• 1 dl plain yoghurt

1 hard-boiled egg with flaky salt

Ingredients

• 1 egg, hard-boiled
• flaky salt

1 pear with 15 almonds

Ingredients

• 1 pear
• 15 almonds

1 pear with 30 g cheddar

Ingredients

• 1 pear
• 30 g mature cheddar

½ avocado with lemon and flaky salt

Ingredients

• ½ avocado
• lemon, juice
• flaky salt

10 walnut halves

Ingredients

• 10 walnuts

15 almonds

Ingredients

• 15 almonds

2 clementines

Ingredients

• 2 clementine

2 slices of ham rolled around asparagus

Ingredients

• 2 slices cooked ham
• 4 green asparagus

Method

1. Blanch the asparagus 2 minutes, cool, and roll the ham around them.

2 tbsp guacamole with vegetable batons

Ingredients

• ½ avocado
• ½ bell pepper, in batons
• ¼ cucumber, in batons

2 tbsp herb dip with cucumber and pepper batons

Ingredients

• 2 tbsp light cream cheese
• ¼ cucumber, in batons
• ½ bell pepper, in batons

The herb dip is under Recipes, the "Base" filter.

2 tbsp pumpkin seeds

Ingredients

• 2 tbsp pumpkin seeds

30 g cheddar with cucumber batons

Ingredients

• 30 g mature cheddar
• ¼ cucumber, in batons

30 g cheddar with radishes

Ingredients

• 30 g mature cheddar
• 5 radishes