THE KETO DIET BOOK - 6th Edition, 2021

MAINTAIN THE KETO DIET

you will start to become more aware of your body Vitamin and mineral
and naturally know if you need to adjust your carb or supplements
protein intake.
If you’re staying on the keto diet long-term,
You can, if you need to, test your ketone levels you may consider taking supplements.
regularly to ensure you stay in the zone. Using blood They’re not essential, but can fill any
prick tests or urine strips can give you a really clear nutritional gaps in your diet. This is especially
way to see if you are in ketosis. important at first while you are new to the
diet, as it’s easier to miss out certain key
Long-term keto nutrients without realising. Here are some
vitamins and minerals worth considering:
The keto diet is intended to be a lifestyle and not
just a diet. While many start it with a view to losing Magnesium This helps to regulate muscle
weight, once they feel the benefits they decide to
stay low-carb for the long-term. and nerve function, blood sugar levels and
bone health.
Once you have met your initial goals, there are a
few paths open to you going forward. Vitamin D Even on a normal diet, it can

1 Stay on the keto plan be hard to get enough vitamin D, which helps
You can choose to stay on the keto diet your body absorb calcium, magnesium and
completely, maintaining your carb levels at around other minerals.
five to ten per cent. Lots of people continue to eat
this way and keep feeling the benefits. If you went Fish oils Particularly omega-3, which is
on the diet to lose weight and you have now reached
your target, you may need to increase your calories important for brain and heart health.
to a level where you can maintain your weight rather
than lose any more. This extra calorie intake should Once you have reached ketosis, you may
come from increased fat and protein, in line with your be able to add in small amounts of healthy
macros. If you are staying on the keto plan long-term,
you should try to meet your carb macros. Having carbs, such as carrots and onions
zero carbs can be unhealthy, as you’re missing out on
key nutrients. Instead, make sure you have the right 51
amount, but from the best sources possible, such as
leafy, green vegetables, berries and nuts. You may
also need to consider taking a supplement to ensure
you’re getting the right vitamins and minerals.

2 Switch to a cyclical keto diet
We have looked at other types of keto diet (on
page 26), which show that the keto diet can be used
in a flexible manner once you are used to it. This is
something that some people opt to move on to once
they have been through the initial phase of the keto
diet. There are a few options. You might choose to
reintroduce good carbs before exercise for an energy
boost. You might try a version of the diet where you
eat keto five days a week and have carbs on the
other two days. Or you may simply decide that you
will do regular keto cycles of 30 days whenever you
feel you need a health boost.

3 Change to a low-carb diet
You might decide that you don’t want to stick
to the extremely low-carb intake of the keto diet, but
that you want to retain many of the benefits. Some
keto followers will transition into eating more carbs,
but still far fewer than before. To do this, you slowly
raise your daily carb intake by around 10 to 20 grams.
You then stop at each level to assess how it feels. You
can find your perfect carb intake so you feel at your
best. These extra carbs should come from healthy
sources, such as some root vegetables (not usually
white potatoes), legumes or grains. You would still
avoid starchy white carbs and sugars, junk food and
high-sugar fruits.

KETO DIET

TOP 10 KETO TIPS

We share the secrets to success on the keto diet.
Follow our words of advice to get started and
stay on track with the keto lifestyle

Focus on good foods, set
measurable goals and prepare

you kitchen to help you stay
on track on the keto diet

52

TOP 10 TIPS

1 Set clear goalsWhenever you’re looking to overhaul any area 2 Focus on what
of your life, you should set goals. Goals help to you can eat
give you purpose and drive. It’s what motivates us to When you start a new diet, it’s very easy
keep pushing through when the going gets tough.
to get caught up in what you’re ‘giving up’.
The best goals are SMART goals. These are goals This mindset makes it far more difficult to stay
that are Specific, Measurable, Achievable, Realistic motivated, as it feels like you’re punishing yourself.
and Time-bound. With the keto diet, many people You need to try to take your focus away from what
initially come to it to lose weight, so let’s use that as you’re not eating, and instead turn your attention to
a good example of how to set a SMART goal. A non- what you can have. This is a far more empowering
SMART goal would be something like ‘I want to lose way of thinking.
weight’. It’s very open to interpretation, plus how do
you know when you’ve achieved it? There are lots of nice things you can eat on
the keto diet, and many of them you would find
It’s much better to follow the SMART system eliminated from other diets. So, think about the
here. Your goal should be Specific, so ‘I want to different types of cheeses or meats or eggs you
lose a stone in weight to improve my health’. This might like to have. Plan colourful and appetising
is something that is Measurable, as you can record meals that you want to eat.
your weight at the beginning and keep a record
of your weight as it changes every week. Is it It’s much better if you can home-cook as much
Achievable? This is very much tied in with being as possible, as this helps you to understand what’s
Realistic. You are not going to lose a stone in a going into your food. Cooking can make you more
week – that would be an unrealistic expectation. You excited about eating. Try to make your meals similar
might lose a lot at first on the keto diet, but then it’s to those of your family members, so you don’t feel
likely to slow down. A good rule of thumb is to aim deprived. It also makes your life easier.
for one to two pounds a week, and this helps you to
make your goal Time-bound. Your final goal might It’s the same when you’re eating out. Don’t look at
be, ‘I want to lose a stone in weight to improve the menu and think, ‘Well, I can’t have that. Or that.
my health. I want to lose weight at a steady and Or that!’ Go straight to what you can have, weigh up
sustainable pace. I aim to have lost one stone within your options, and make a decision you know will be
two months of starting my new lifestyle’. This meets good for you and your health.
all the criteria of a SMART goal, and it also gives you
a very clear motivation to continue with your new If you really need a sweet treat, there are plenty
lifestyle. It doesn’t have to be weight loss, of course; of keto-friendly snack ideas out there online. You
you may want to lose inches, tone up, feel more can make chocolate brownies and biscuits using
energetic and so on. ground nuts instead of flour, which are not great for
everyday eating, but perfect for one-off treats.

Remember, your cravings will pass and it will get
easier. If you can stay strong in the first few weeks,
you’ll find you won’t miss your old foods as much.

53

KETO DIET

3 Prepare your kitchen 4 Log your foodLogging your food and being accountable for
Before you start the keto diet, you can get your what you eat is key for keto-diet success. You
kitchen ready to make it straightforward to need to make sure you include everything, even if
begin your new way of eating. it’s picking off the kids’ plates at dinner time, eating
leftovers, grabbing a spoonful of nut butter as you
The first thing to do is have a big clearout. Get pass the cupboard… if you eat it, log it!
rid of any food you can’t eat on the diet. If it’s not
in the house, you can’t be tempted. In the fridge, It can be time-consuming at first, as you need to
watch out for flavoured yoghurts, carb-laden root really weigh and measure everything that you eat to
vegetables, fresh pasta and low-fat spreads – you get the right portion sizes inputted. The point is that
don’t need any of it. Check the freezer for iced you are learning as you go. You start to understand
treats, leftover meals, pizzas or convenience food. what’s in your food and how much of it you can and
In the cupboards, you will probably find a lot of should eat in one go.
staples, like rice and pasta. If you can no longer eat
it, you need to get rid of it. Most calorie-counting apps will break everything
down into macros and you can input your own
Food waste is a big issue, so one option is to values. This way, you can see how you are doing
deliver it to a food bank where appropriate, as throughout the day and adapt your meals to suit.
donations are often well received. You could offer
the excess food to friends or family too. You could, if It also means that if you’re not getting the results
you give yourself enough notice, have a week or two you want, you can look back over your food diary
of eating through the food you have before you get and highlight any potential issues. If you are at the
started, with the plan of starting the keto diet when upper end of low-carb, you can try adjusting this
you’re ready. slightly to give you a lower-carb ratio. Or you may
find the opposite is true and you need to up your
If you have other people in your house who will carbs ever so slightly to feel at your best.
be eating food that you can’t, try and organise your
kitchen so that it’s all in one place and easy for you With everything written down, you can stay in
to avoid. control of your food and your progress. Also, by
having to log everything you eat, you are less likely
Next, you need to fill those cupboards back up to ‘cheat’ on the diet. You may also like to add
again! Have a good first shop for all the staples of friends to your profile, as they can see what you are
the keto diet and grab your fresh produce for the eating and this can help you to stay on track. If you
first week. Plan your meals and have everything you know others who are also on the keto journey, it can
need to prepare food to hand. The more organised be helpful to have someone who understands and
you are, the more likely you are to succeed. can help review your food diary from time to time.

54

TOP 10 TIPS

5 Know what to expect 6 Understand
Always do your research and know what to portion sizes
expect before changing to a new diet. The keto One of the biggest downfalls for a keto dieter
diet is quite an extreme departure from your old diet
for many people and, as such, will take some getting is getting portion sizes wrong. It’s so easy to use
used to. guesswork and struggle to get into ketosis without
knowing why. Too much protein, for example, could
There are, inevitably, some side effects that most suppress your ketone production. You can very
people will experience. The majority of these are easily eat too many carbs without realising, too. You
temporary and will pass as you get used to the might be having some almond butter, for example,
state of ketosis. However, if you are not prepared and put more on your plate than you realise. A
for what’s to come, you may find it harder to push tablespoon too much will add around 100 calories
through this stage. and three grams of net carbs! It’s easy to see how
these kinds of things can really add up.
Keto flu, which we talk about elsewhere in this
book, is a very real side effect that a lot of new The most important piece of kitchen equipment
low-carb dieters suffer from. The symptoms can be that you need to start off with is a good pair of
quite unpleasant and you may feel very run-down kitchen scales. Weigh and measure absolutely
for a couple of days. If you’re not expecting this to everything you eat for the first week or so. This will
happen, you could easily take this as a sign that your reset your mind to what is the right size for different
body is rejecting the diet, and that you should stop foods. As time goes on, you’ll be able to make better
and resume eating carbohydrates. Know that this is judgements without the scales.
normal and that it will pass – as long as you give it a
chance to. Protein is one area where it’s very easy to go
wrong. Everyone needs a different amount of
Similarly, you may find that your bowel habits protein when trying to achieve ketosis. This depends
change, which can be uncomfortable. Again, this will on your personal statistics, such as height and
pass with time and also with changes to your diet. If weight, as well as the amount and type of exercise
you stay in control and adjust your diet as needed, you do. If you do intense weight training, you will
you can get through the worst of it fairly quickly. need more than someone who does mainly cardio
See page 30 for more information. exercise, who will in turn need more than someone
who doesn’t exercise much at all. This is why
If you know that these side effects are likely to working out your own macros is key. Once you know
happen, you can prepare for them. You can tell how many grams of protein you need a day, you can
yourself that this is a short-term downside to reach work out what the right portion size is for you.
a long-term goal. Stay focused and keep to your
plan, and you will reap the benefits soon enough.

55

KETO DIET

7 Incorporate water 8 Find a community
into your routine Being able to speak to others when first
We really can’t say this enough, but you need starting out on the keto diet is a great way
of staying on track. However, for many of us, our
to drink a lot of water when you’re on the keto diet. closest family and friends might not understand.
The normal amount we should be drinking is around They may not be able to give you the support you
eight glasses, or two litres, per day. Most people need, or understand what you are going through (or
don’t drink anywhere close to enough as it is, but why!) in the first few weeks.
not drinking enough while doing the keto diet will
have repercussions. Sometimes you need to chat with someone who
has been exactly where you are. There are plenty
If you don’t drink much already, start by aiming for of online communities based around the keto
eight glasses. You need to find ways to fit this into diet. These are really useful as sources of advice,
your daily routine so it becomes habit. When you motivation and success stories. The forums will
wake up in the morning, make a large glass of water usually have specific threads for different topics, so
the first thing you consume. It’s a great way to start you can search for what you need help with.
the day, as you haven’t drunk anything for the whole
night and need to rehydrate. A lot of the time, what you need is simply an
outlet. You can discuss with other people in the
Have another glass of water with your breakfast same boat how you are feeling, and be comforted
and every meal throughout the day. Make sure you that others are feeling the same. You can also ask
have a drink in between meals too. If you work in an for advice on specific topics, which can be really
office, you can take a screen break to go and get a reassuring if you’re concerned about anything.
glass of water mid-morning and mid-afternoon. This There will be a range of experiences on a forum, and
will soon become habit. someone will inevitably have been through the same
as you.
If you exercise, make sure you have some water
before, during and after, to offset the loss of water It’s also good to have people who have been
through sweat. If you feel tired or fatigued at any on the keto diet for a while to chat to. When you
point in the day, have a drink then, as this can perk are finding it difficult, you can see their success
you up. and this will motivate you to continue. These
communities are usually a good place for inspiration
Invest in a good bottle you can carry with you all too, especially if you’re having a hard time putting
day. Make sure you take it everywhere – to work, together an interesting and varied menu each week.
on the bus, in the car, in front of the TV and so on.
Get used to drinking from it regularly and top it up When you’re more used to the diet, it’s always nice
as needed. If you need to, set a reminder on your to give something back. You could be the one giving
phone to alert you every so often to go and get a advice and support to others who are just getting
drink of water. Some food-logging apps will also started on the keto diet.
enable you to input your water intake, which can be
useful to make sure you’re getting enough.

56

TOP 10 TIPS

9 Exercise regularly 10 Focus on the lifestyle
Exercising and the keto diet go hand in hand, Our final tip is to try not to see this as a
and together contribute to a much healthier diet. The word ‘diet’ comes with so many
lifestyle. When you exercise, you are depleting your negative connotations. It’s all about deprivation and
glycogen stores completely and your body will giving up all the foods you love. It’s about salads
need to burn fat for fuel. It also helps to activate and exercise and no more nice treats.
something called the GLUT-4 receptor, which is
found in the liver and muscle tissue. This receptor The keto diet, while it’s called a ‘diet’, is more of a
is what takes sugar from the blood and stores it lifestyle change. Yes, it focuses heavily on what you
as glycogen. As you get used to your new diet, eat and aims to make huge changes to that. But the
you may be able to handle slightly more carbs, ethos behind the keto diet is about improving your
as the body will want to store the excess sugars health and wellbeing.
as glycogen for energy in the muscle tissue and
liver. This can help with maintaining ketosis and Advocates of the keto diet claim they have lost
managing your blood sugar level. weight, sleep better, have more energy and are
stronger since starting on the keto diet. It has
The kind of exercise you do is up to you. It is a become part of their life and the way they eat. And
good idea to get a balance between resistance there are still plenty of healthy, tasty and enjoyable
training and cardio work. You should do some high- foods on the menu.
intensity work and some low-intensity work, as well
as give yourself time to recover. Consider weights When you first start on the keto diet, you
in the gym, running, bodyweight exercises, aerobic might face some criticism from those who don’t
classes, HIIT workouts and walking. understand what it’s about. Common comments
include concern for the high levels of fat and the
Exercise isn’t just about the physical benefits, impact on your cholesterol levels and heart disease
though. It is also very important for our mental risk; the fact that you ‘need’ carbs to survive; and
wellbeing. Exercising can help to clear your mind how you’re putting yourself at risk of contracting
and lift the fog that can come in the early days of illnesses. These have all now been discredited and
the keto diet. It can also help you to stay on track there is plenty of information online on these issues.
and focus on your goals when the going gets tough. Inform yourself and you can inform others if they
raise any concerns. Your new lifestyle is important to
Try to get into a regular exercise schedule. A you, and the support of your loved ones will help. If
routine will help to create good habits. If you can you can get them on board with your choices, you
arrange to work out with a friend, you’re more will find this lifestyle a lot easier to manage.
likely to do the session. Don’t forget to incorporate
rest days or easier days when you concentrate on
strength and flexibility through practices like yoga
or pilates, for example.

57

BREAKFAST

60 Avocado with baked

egg and salsa

62 Tofu omelette with courgette

64 Quark with blueberries

and flaxseeds

66 Shakshuka with cauliflower,

parsley and pumpkin seeds

68 Quinoa and apple muffins

“Mix and match 62
various foods to create
delicious breakfasts
that will keep you full
for much longer”

64

58

60 68
66

59

BREAKFAST

Avocado with baked egg and salsa

Prep and cook time: 35 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

4 medium avocados, 1 Preheat the oven to 200°C
halved and pitted (180°C fan) | 400°F | gas 6.

8 small eggs 2 Scoop out a little of
the avocado flesh from
150g | 5oz | 1 cup the avocado halves using a
pitted green olives, tablespoon. Arrange the halves
chopped in a baking dish.

2 vine tomatoes, cored, 3 Crack the eggs into the
seeded and diced cavities and season with a
little salt and pepper.
1 small shallot,
finely chopped 4 Bake for about 20 minutes
until the egg whites are set.
1 garlic clove,
finely chopped 5 In the meantime, stir together
the olives, tomatoes, shallot,
2 tbsp extra-virgin olive oil garlic, olive oil, parsley, and some
salt and pepper to taste in a small
1 handful curly parsley, mixing bowl.
roughly chopped, plus
extra to serve 6 Remove the avocado eggs
from the oven when ready.
Salt Transfer to plates and spoon over
the salsa before serving with a
Freshly ground garnish of parsley.
black pepper

NUTRITIONAL
INFORMATION

Calories 498....................................................
Protein 13.4g..................................................
Carbs 19.5g.........................................................
Sugars 1.2g..........................................................
Fat 42.9g...................................................................
Saturated fat 6.9g..........................
Fibre 12.4g...........................................................
Sodium 1125mg.......................................

60

BREAKFAST

61

BREAKFAST

Tofu omelette with courgette

Prep and cook time: 40 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

2 tbsp olive oil 1 Heat the olive oil in a large 5 Let the omelette set, and cook
2 large courgettes, diced sauté pan set over a medium until golden underneath, 3-4
1 small bunch rosemary, heat until hot. minutes. Flip and cook the other
roughly torn side for a further 2-3 minutes
400g | 2 1/ cups firm 2 Add the courgettes, rosemary before sliding out onto a plate.
and a generous pinch of salt Cover with foil to keep warm.
2 to the pan. Sauté for 4-6 minutes,
stirring and tossing occasionally, 6 Repeat steps 4 and 5 for the
silken tofu until golden and tender to the remaining omelettes.
100g | 1/2 cup hummus bite. Set aside to cool.
4 tbsp nutritional yeast 7 When ready to serve, reheat
3 tsp cornflower 3 Combine the tofu, hummus, the courgettes over a medium
1 tbsp water, plus extra nutritional yeast, cornflour, a heat for 1-2 minutes.
as needed pinch of salt and 1 tbsp water in a
2 tbsp coconut oil food processor. Process on high 8 Divide the omelettes
Salt until smooth, scraping down the between plates and top
Freshly ground sides of the processor as needed; with the sautéed courgettes
black pepper thin out with more water if too before serving.
thick – it should be pourable.

4 Melt 1/2 tbsp coconut oil in a
crêpe or omelette pan set
over a medium heat, and add
a small ladle of the omelette
mixture, tilting the pan to coat the
surface completely.

NUTRITIONAL
INFORMATION

Calories 254....................................................
Protein 11.4g....................................................
Carbs 9.4g............................................................
Sugars 2.1g...........................................................
Fat 19.0g.....................................................................
Saturated fat 7.7g............................
Fibre 3.1g..................................................................
Sodium 425mg.......................................

62

BREAKFAST

63

BREAKFAST

Quark with blueberries
and flaxseeds

Prep and cook time: 5 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

500g | 18oz | 2 cups quark 1 Beat the quark with the
yoghurt, erythritol and a splash
250g | 9oz | 1 cup of hot water in a mixing bowl until
coconut milk yoghurt smooth and creamy.

2 tbsp erythritol 2 Divide between bowls and
top with the vanilla seeds,
1 vanilla pod, split in half blueberries, flaxseeds and bee
with seeds scraped out pollen if using.

125g | 41/2oz | 3/4 cup
blueberries

3-4 tbsp flaxseeds

1 tsp bee pollen, optional

NUTRITIONAL
INFORMATION

Calories 312.......................................................
Protein 25.6g................................................
Carbs 24.7g.......................................................
Sugars 12.4g....................................................
Fat 6.5g.........................................................................
Saturated fat 3.3g...........................
Fibre 4.9g..............................................................
Sodium 110mg............................................

64

BREAKFAST

65

BREAKFAST

Shakshuka with cauliflower,
parsley and pumpkin seeds

Prep and cook time: 40 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD 5 Remove the lid and break up
the tomatoes with the back of
2 tbsp olive oil 1 Heat the olive oil in a cast-iron a spoon. Season to taste with salt
pan set over a medium heat and pepper.
1 small onion, finely sliced until hot.
6 Make four pockets in the
1 small green pepper, cored, 2 Add the onion, green pepper, sauce and crack in the eggs.
seeded and finely sliced garlic and a pinch of salt, Cover with a lid and cook over a
sweating until softened, about medium heat until the whites and
1 large garlic clove, 5-6 minutes. yolks are set, about 5-6 minutes.
finely chopped
3 Stir in the spices and herbs, 7 Serve from the pan with a
2 tsp smoked paprika and continue to cook for garnish of chopped pumpkin
a further minute. Stir in the seeds and parsley on top.
1 tsp ground coriander cauliflower, tomatoes and stock.

1/2 tsp ground cumin 4 Bring to a simmer, cover with
1/2 tsp dried oregano a lid, and cook over a low
1 medium cauliflower head, heat until the cauliflower is very
prepared into florets tender, about 8-10 minutes.

4 small vine tomatoes,
cored and diced

200ml | 7 fl oz | 7/8 cup
vegetable stock

4 large eggs

2-3 tbsp pumpkin seeds,
chopped

1 handful flat-leaf parsley,
leaves only, chopped

Salt

Freshly ground
black pepper

NUTRITIONAL
INFORMATION

Calories 255.....................................................
Protein 12.6g..................................................
Carbs 18.9g.........................................................
Sugars 4.4g.......................................................
Fat 13.8g.....................................................................
Saturated fat 2.9g...........................
Fibre 6.6g..............................................................
Sodium 714mg..........................................

66

BREAKFAST

67

BREAKFAST

Quinoa and apple muffins

Prep and cook time: 35 min • Difficulty: Easy • Servings: 12 • Can be frozen ✔

INGREDIENTS METHOD 4 Fold in the apple and
cranberries if using. Divide
2 large eggs 1 Preheat the oven to 180°C between the paper cases.
(160°C fan) | 350°F | gas 4.
100g | 31/2oz | 1/2 cup Line a 12-hole muffin or cupcake 5 Bake for 20-25 minutes until
erythritol tin with paper cases. risen and golden-brown on
top; a toothpick should come out
100ml | 31/2 fl oz | 7 tbsp 2 Beat together the eggs, virtually clean from their centres.
coconut oil, melted erythritol, coconut oil and
vanilla extract in a large 6 Remove from the oven and
1 tsp vanilla extract mixing bowl until the erythritol transfer to a wire rack to cool
has dissolved. completely before serving.
200g | 7oz | 11/2 cups
quinoa flour 3 Fold in the quinoa flour,
arrowroot, cinnamon,
3 tbsp arrowroot bicarbonate of soda, baking
powder and salt to make a
3/4 tsp ground cinnamon rough batter; it shouldn’t be
totally smooth.
2 tsp bicarbonate of soda

1/2 tsp baking powder

1/2 tsp salt

2 small eating apples,
peeled, cored and diced

2 tbsp dried cranberries,
optional

NUTRITIONAL
INFORMATION

Calories 164......................................................
Protein 3.1g.........................................................
Carbs 23.4g.......................................................
Sugars 1.9g..........................................................
Fat 10.2g.....................................................................
Saturated fat 7.5g............................
Fibre 10.5g...........................................................
Sodium 383mg........................................

68

BREAKFAST

69

LUNCH

72 Pea pancakes with avocado 74

purée and poached eggs

74 Chard and tomato omelette

with pine nuts

76 Avocado, cucumber, cress

and lettuce with smoked
salmon and lemon

78 Stuffed pepper

80 Courgetti bolognese

82 Roasted aubergine with

vegetarian curry & coriander

84 Low-carb pizza with a

beetroot and sunflower seed
base, topped with grilled
vegetables and feta cheese

“Feel more energised
and less sluggish
for the afternoon”

72 78

70

76
84

80
82

71

LUNCH

Pea pancakes with avocado purée
and poached eggs

Prep and cook time: 1 h 10 min • Difficulty: Medium • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

For the pancakes: 1 For the pancakes: Bring 8 To serve: Mash the avocado
250ml water to the boil in a with the garlic, olive oil, and
450g | 16oz | 3 cups large saucepan. Add the frozen some salt and pepper to taste in
frozen peas peas, cover with a lid, and a mixing bowl. Cover and chill
50g | 13/4oz | 1/3 cup simmer over a low heat until until needed.
feta, crumbled tender, 5-7 minutes.
3 tbsp ground flaxseed, 9 Bring a large saucepan of
plus extra as needed 2 Drain thoroughly. Purée half water to a rapid simmer. Stir in
2 tbsp almond flour the peas with the feta, ground the white wine vinegar.
2 large eggs flaxseed, almond flour, eggs,
1/2 tsp salt and salt and pepper in a food 10 Working in two batches,
1/4 tsp freshly ground processor or blender. crack four eggs into the
black pepper simmering water and poach for
Olive oil, for frying 3 Add the remaining peas, and 3 minutes.
pulse a few times until just
To serve: combined. Turn out the mixture 11 Using a slotted spoon,
into a bowl, adding a little more remove to a plate lined with
2 large avocados, halved, ground flaxseed to tighten the kitchen paper to drain. Repeat
pitted, peeled and diced mixture if it’s too sloppy. step 10 for the remaining eggs.
1 garlic clove, minced
1 tbsp olive oil 4 Heat a generous drizzle of 12 To serve, place a pea
2 tbsp white wine vinegar olive oil in a non-stick frying pancake on a serving
8 large eggs pan set over a moderate heat plate and top with the avocado
until hot. purée, another pancake and two
poached eggs.
5 Cooking two at a time, spoon
2-3 tbsp of the mixture
into the pan for each pancake,
carefully shaping and flattening
them into rounds with the back of
a spoon.

6 Cook for 3-5 minutes until set NUTRITIONAL
and golden-brown underneath INFORMATION
before carefully flipping. Cook
for a further 3-4 minutes before Calories 554....................................................
sliding out of the pan. Cover and Protein 25.5g................................................
keep warm with aluminium foil. Carbs 24.4g.......................................................
Sugars 6.4g.......................................................
7 Repeat steps 5 & 6 for the Fat 40.5g..................................................................
remaining pancakes, cooking Saturated fat 9.6g..........................
eight in total; use more fresh olive Fibre 11.2g..............................................................
oil as needed for frying. Sodium 880mg.......................................

72

LUNCH

73

LUNCH

Chard and tomato omelette
with pine nuts

Prep and cook time: 40 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

1 small bunch Swiss chard, 1 Preheat the oven to 200°C 6 Pour into the pan and cook for
thick stems removed (180°C fan) | 400°F | gas 6. 5-6 minutes until the frittata is
partially set.
2 tbsp olive oil 2 Steam the chard leaves in
a covered steaming basket 7 Transfer the pan to the oven
1 large shallot, set over a half-filled saucepan of and bake until the frittata is
finely chopped simmering water until just tender, golden and puffed, about
about 2-3 minutes. 10-15 minutes.
8 large eggs
3 Remove from the basket 8 Toast the pine nuts in a dry
200ml | 7 fl oz | 7/8 cup and refresh in a bowl of iced drying pan until golden and
almond milk, unsweetened water. Drain again, and wring aromatic. Tip out into a bowl.
out between sheets of kitchen
200g | 7oz | 11/3 cups paper to extract as much water as 9 Remove the frittata from
cherry tomatoes, half diced, possible. Roughly chop. the oven when ready and let
half halved stand for 5 minutes before turning
4 Heat the olive oil in a 25cm | out and cutting into slices.
2 tbsp pine nuts 10” non-stick pan set over
a medium heat. Add the shallot 10 Serve with the remaining
Salt and a pinch of salt, sweating until tomatoes and the pine nuts
softened, about 5 minutes. as a garnish.
Freshly ground
black pepper

5 Thoroughly beat the eggs
with the almond milk,
chopped chard, diced tomatoes,
and some salt and pepper to taste
in a mixing bowl.

NUTRITIONAL
INFORMATION

Calories 275.....................................................
Protein 15.3g...................................................
Carbs 9.5g.............................................................
Sugars 4.8g.......................................................
Fat 20.0g..................................................................
Saturated fat 4.4g..........................
Fibre 2.6g...............................................................
Sodium 748mg........................................

74

LUNCH

75

LUNCH

Green salad with avocado,
cucumber, cress and lettuce with
smoked salmon and lemon

Prep and cook time: 10 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

1 large Romaine lettuce, 1 Arrange the lettuce, cucumber
chopped and avocado in the bases of
four serving jars.
1 cucumber, quartered
and diced 2 Drizzle with olive oil and
squeeze over a little lemon
2 avocados, halved, pitted, juice, tossing to combine.
peeled and diced
3 Dress the smoked salmon
4 tbsp extra-virgin olive oil slices with some more lemon
juice and season with a little
1 lemon, cut into wedges freshly ground black pepper.

8 smoked salmon slices, 4 Arrange on top of the salads
~100g along with the cress. Serve
with any remaining lemon wedges
1 handful cress, snipped on the side.

Freshly ground black pepper

NUTRITIONAL
INFORMATION

Calories 309...................................................
Protein 7.8g.......................................................
Carbs 9.6g............................................................
Sugars 1.1g.............................................................
Fat 28.7g....................................................................
Saturated fat 4.1g.............................
Fibre 7.3g................................................................
Sodium 577mg........................................

76

LUNCH

77

LUNCH

Stuffed pepper

Prep and cook time: 50 min • Difficulty: Medium • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

600g | 21oz | 41/2 cups 1 Preheat the oven to 180°C 5 Stir in the tomatoes, parsley,
cauliflower florets (160°C fan) | 350°F | gas 4. and some salt and pepper to
Working in batches, pulse the taste. Set aside to cool.
2 tbsp olive oil, plus extra cauliflower in a food processor
for drizzling until rice-like in texture. 6 Cut the peppers in half and
remove any seeds and white
1 small onion, diced 2 Heat the olive oil in a large ribs. Arrange in a baking dish and
sauté pan set over a medium fill with the cauliflower mixture.
2 garlic cloves, heat until hot. Add the onion, Drizzle with olive oil.
finely chopped garlic and a pinch of salt, sweating
until softened, 5-6 minutes. 7 Bake for 25-30 minutes until
11/2 tsp smoked paprika the peppers are tender to the
3 Stir in the paprika and tip of a knife.
1/2 tsp dried oregano oregano, cooking for about
1 minute. Stir in the cauliflower 8 Remove from the oven and let
200 ml | 7 fl oz | 7/8 cup ‘rice’ and stock. stand briefly before serving.
vegetable stock
4 Bring to the boil before
2 vine tomatoes, cored reducing to a simmer for 3-4
and diced minutes, stirring frequently, until
tender to the bite.
1 handful flat-leaf parsley,
chopped

2 large white peppers,
or yellow peppers, if
not available

Salt

Freshly ground
black pepper

TIP

White Holland peppers
are sometimes available
from speciality food stores
or greengrocers.

NUTRITIONAL
INFORMATION

Calories 175.......................................................
Protein 3.7g......................................................
Carbs 16.7g..........................................................
Sugars 3.2g........................................................
Fat 10.8g.....................................................................
Saturated fat 1.6g.............................
Fibre 4.4g..............................................................
Sodium 709mg.......................................

78

LUNCH

79

LUNCH

Courgetti bolognese

Prep and cook time: 1 h 20 min • Difficulty: Medium • Servings: 4 • Can be frozen ✔

INGREDIENTS METHOD

For the bolognese: 1 For the bolognese: Heat the 6 For the courgette spaghetti:
olive oil in a casserole dish or Cut the ends away from the
2 tbsp olive oil saucepan set over a medium heat courgettes. Feed onto a spiraliser
1 small onion, until hot. and turn the handle to turn out
finely chopped courgette spaghetti.
1 small carrot, finely diced 2 Add the onion, carrot, red
1/2 small red pepper, cored, pepper, garlic and a pinch 7 Gather in a bowl and toss with
seeded and finely diced of salt, sweating for 6-8 minutes some salt and pepper.
2 garlic cloves, minced until softened.
450g | 16oz | 3 cups 8 Heat the olive oil in a large
beef mince 3 Increase the heat slightly and sauté pan set over a moderate
250ml | 9 fl oz | 1 cup add the beef mince, browning heat until hot. Add the courgette
beef stock well all over. and cover with a lid.
250g | 9oz | 1 cup
tomato passata 4 Cover with the beef stock and 9 Cook for 2-3 minutes until
Salt passata, stirring thoroughly. just softened. Remove the lid
Freshly ground Bring to the boil and then reduce and continue to sauté until just
black pepper to a simmer. browned, 2-3 minutes.

For the courgette 5 Cook over the reduced heat 10 To serve: Divide the
‘spaghetti’: for 40-45 minutes, stirring courgette between bowls
occasionally, until thickened. and top with the bolognese
4 large courgettes Season to taste with salt and sauce. Garnish with basil leaves
2 tbsp olive oil pepper and keep warm to before serving.
one side.
To serve:

Basil leaves

NUTRITIONAL
INFORMATION

Calories 394....................................................
Protein 26.5g................................................
Carbs 11.2g............................................................
Sugars 5.7g........................................................
Fat 27.5g.....................................................................
Saturated fat 8.2g...........................
Fibre 2.6g...............................................................
Sodium 720mg.......................................

80

LUNCH

81

LUNCH

Roasted aubergine with
vegetarian curry and coriander

Prep and cook time: 1 h • Difficulty: Medium • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

1 onion, chopped 1 Purée the onion, garlic, ginger 5 Preheat the oven to 200°C
and chilli with a splash of water (180°C fan) | 400°F | gas 6.
4 garlic cloves, chopped in a food processor or blender. Line a rimmed baking tray with
aluminium foil.
1 tbsp fresh ginger, 2 Heat 2 tbsp ghee in a
peeled and chopped saucepan set over a 6 Cut the aubergines in half,
moderate heat until hot. Add the scoring the flesh with the tip
1 green chilli, chopped onion purée and fry until dried of a knife with diagonal lines.
out and starting to colour, about
4 tbsp ghee 6-8 minutes. 7 Arrange on the prepared tray
and brush the flesh with the
2 tsp ground cumin 3 Sprinkle over the spices, stir remaining ghee. Season with salt
well, and cook over a slightly and pepper.
2 tsp ground coriander reduced heat for a further 2
minutes. Stir in the mushrooms 8 Roast for 25-30 minutes until
1 tsp ground turmeric and tomato and continue to fry tender to the tip of a knife.
for 3-4 minutes until softened. Remove from the oven and let
1 tsp garam masala them cool briefly.
4 Stir in the chickpeas and
1 tsp mild curry powder enough warm water to make 9 When ready to serve, arrange
a gravy. Bring to a simmer and the aubergines on plates, and
150g | 5oz | 2 cups then cook over a low heat as you top with the curry and a garnish
white mushrooms, brushed prepare the aubergines. of coriander.
clean and roughly chopped

1 large vine tomato,
cored and chopped

250g | 9oz | 1 cup
canned chickpeas, drained

2 large aubergines,
split in half

1 handful coriander, torn

Salt

Freshly ground
black pepper

NUTRITIONAL
INFORMATION

Calories 294....................................................
Protein 8.0g.....................................................
Carbs 34.9g......................................................
Sugars 12.2g.....................................................
Fat 15.9g.....................................................................
Saturated fat 9.1g.............................
Fibre 11.1g.................................................................
Sodium 840mg......................................

82

LUNCH

83

LUNCH

Low-carb pizza with a beetroot and
sunflower seed base, topped with
grilled vegetables and feta cheese

Prep and cook time: 2 h • Difficulty: Medium • Servings: 4 • Can be frozen ✔

INGREDIENTS METHOD 5 Bake for 18-25 minutes until
dried out, set and just starting
For the 1 For the beetroot bases: to colour at the edges� Remove
beetroot bases: Preheat the oven to 200°C from the oven�
(180°C fan) | 400°F | gas 6� Wrap
3 medium beetroot, the beetroot in aluminium foil and 6 For the toppings: Preheat the
scrubbed arrange on a baking tray� grill to hot� Toss the peppers,
red onion, and courgette with
65g | 21/4oz | 1/2 cup 2 Roast for 45-60 minutes until the olive oil, and some salt and
ground flaxseed tender to the tip of a knife� pepper to taste�
Remove from the oven, unwrap,
65g | 21/4oz | 1/2 cup and let cool� 7 Spread out on a grilling tray
sesame seeds and grill for 6-8 minutes,
3 Once cool enough to handle, turning occasionally, until lightly
1 tsp baking powder peel and dice the flesh� Purée charred and tender to the tip of
with the ground flaxseed, sesame a knife�
1/2 tsp salt seeds, baking powder, salt, egg
1 large egg and olive oil in a food processor� 8 Remove from the grill and
arrange on top of the beetroot
1 tbsp extra-virgin olive oil 4 Line two baking trays with bases� Top with a sprinkle of
greaseproof paper� Spoon crumbled feta and some sliced
For the toppings: four mounds of the beetroot parsley before serving�
mixture onto the trays, well-
4 small pointed peppers, spaced apart� Smooth out into
halved, cored and seeded 0�75cm | 0�333” thick rounds with
the back of a damp tablespoon�
1 red onion, cut into wedges
NUTRITIONAL
1 large courgette, INFORMATION
thinly sliced into discs
Calories 421�������������������������������������������������������
2 tbsp olive oil Protein 13�3g���������������������������������������������������
Carbs 21�5g����������������������������������������������������������
125g | 41/2oz | 3/4 cup Sugars 7�8g���������������������������������������������������������
feta, crumbled Fat 33�2g�������������������������������������������������������������������
Saturated fat 8�6g��������������������������
1 handful flat-leaf parsley, Fibre 8�3g���������������������������������������������������������������
leaves only, sliced Sodium 1128mg���������������������������������������

Flaked sea salt

Freshly ground
black pepper

84

LUNCH

85

DINNER

88 Grilled chicken kebabs 88
100
with cucumber raita

90 Steamed salmon on a

bed of rocket

92 Cashew and coconut chicken

curry with cauliflower rice

94 Marinated chicken breast

with Mediterranean
oven-roasted vegetables

96 Stir-fried beef with beans

and bean sprouts

98 Quick vegetable soup

with meatballs

100 Pork chops with tomato

and fennel confit

102 Chicken and mushroom

stir-fry with bok choy,
carrots and black beans

104 Gratinated salmon fillet

with terragon on a tomato
and cucumber medley

“From light dishes to
hearty meals, create
dinners with flavour”

90

86

104

96
102
92

94

98

87

DINNER

Grilled chicken kebabs
with cucumber raita

Prep and cook time: 30 min • Soaking time: 30 min • Marinading time: 12 h 30 min
Difficulty: Medium • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

For the chicken: 1 For the chicken: Place the 5 To assemble: Preheat the grill
chicken in a shallow dish, and to hot. Skewer the chicken
4 large chicken breasts, season with salt, pepper and the onto wooden skewers and arrange
boneless and skinless, cut lemon juice. Cover and leave to on a rimmed grilling or baking tray.
into bite-sized pieces marinade for 30 minutes.
2-3 tbsp lemon juice 6 Grill for 8-10 min turning
Salt 2 For the marinade: Mix occasionally until lightly
Freshly ground together the yoghurt, coconut charred and cooked through;
black pepper oil, tandoori curry powder, ginger brush with the marinade from
and garlic in a mixing bowl. time to time.
For the marinade:
3 Add the chicken and 7 Remove from the grill and
200g | 7oz | 7/8 cup stir to coat. Cover and let cool for 5 minutes before
coconut milk yoghurt chill overnight. serving with the raita.
2 tbsp coconut oil, melted
2-3 tsp tandoori 4 For the raita: The next
curry powder day, stir together all the
2 tsp fresh ginger, ingredients for the raita with some
peeled and minced salt and ground black pepper to
2 garlic cloves, minced taste. Cover and chill until needed.

For the raita: NUTRITIONAL
INFORMATION
1 cucumber, grated
250g | 9oz | 1 cup Calories 605...................................................
coconut milk yoghurt Protein 57.0g.................................................
1 tbsp mint, chopped Carbs 7.7g..............................................................
1/2 tsp ground cumin Sugars 3.6g........................................................
1/2 tsp ground coriander Fat 36.8g...................................................................
Saturated fat 28.9g.....................
To assemble: Fibre 0.7g..............................................................
Sodium 540mg......................................
4-6 wooden skewers,
soaked in water for
30 minutes beforehand

88

DINNER

89

DINNER

Steamed salmon on a bed of rocket

Prep and cook time: 15 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

200g | 7oz | 11/3 cups 1 Line a large steaming basket
cherry tomatoes, with a round of greaseproof
scored with an ‘X’ paper. Arrange the salmon and
on their undersides tomatoes on the paper, seasoning
them with salt and pepper.
4 skinless salmon fillets,
~175g each, pin-boned 2 Cover the steaming basket
with a lid. Place over a half-
150g | 5oz | 6 cups filled saucepan of simmering
rocket, washed water, steaming until the salmon
is cooked through and opaque in
1 handful micro salad appearance, about 5-7 minutes.

Basil leaves, to garnish 3 Remove the basket from
the heat. Carefully peel the
2 tbsp extra-virgin olive oil tomatoes, discarding the skins,
and roughly chop the flesh.
Salt
4 Arrange the rocket leaves
Freshly ground between serving plates, and
black pepper top with the tomatoes, salmon,
micro salad and basil leaves.

5 Drizzle with some extra-virgin
olive oil before serving.

NUTRITIONAL
INFORMATION

Calories 407....................................................
Protein 35.6g................................................
Carbs 3.1g................................................................
Sugars 1.9g..........................................................
Fat 28.3g...................................................................
Saturated fat 7.1g...............................
Fibre 1.1g....................................................................
Sodium 629mg.......................................

90

DINNER

91

DINNER

Cashew and coconut chicken curry
with cauliflower rice

Prep and cook time: 1 h • Soaking time: 30 min • Difficulty: Medium • Servings: 4
Cannot be frozen ✘

INGREDIENTS METHOD

For the curry: 1 For the curry: Combine the 6 Gently simmer for 25-30
shallots, garlic, ginger and minutes until the chicken is
4 shallots, chopped chillies in a food processor. Blend cooked through and the gravy
4 garlic cloves, chopped on high until paste-like. has thickened.
2 tbsp fresh ginger,
peeled and chopped 2 Heat the ghee in a large 7 For the cauliflower rice: In
2 red chillies saucepan set over a moderate the meantime, pulse the
21/2 tbsp ghee heat until hot. Add the onion florets in a food processor until
2 tsp ground cumin paste and a generous pinch of rice-like in consistency.
2 tsp ground coriander salt, frying until dried out and
2 tsp Madras curry powder, starting to colour, 6-8 minutes. 8 Melt the coconut oil in a large
or mild curry powder sauté pan set over a moderate
1 tsp ground turmeric 3 Sprinkle over the spices and heat until hot. Add the curry
1 tsp paprika stir well. Cook over a reduced leaves, riced cauliflower, chicken
2 large chicken breasts, heat for 2-3 minutes. stock, and a pinch of salt and
skinless and boned, cut pepper, sautéing for 3-4 minutes
into chunks 4 Stir in the chicken and cook until the cauliflower is tender to
165g | 6oz | 11/2 cups for a further 2-3 minutes. In the bite.
raw cashews, soaked the meantime, blend the drained
in hot water for 30 cashews with the coconut milk in 9 To serve: Ladle the curry
minutes, drained the food processor. into warm bowls, and top
400ml | 14 fl oz | 12/3 cups with some cashews and mint
coconut milk, full fat 5 Gradually stir the coconut- leaves. Serve with bowls of the
Salt cashew milk into the cauliflower rice on the side.
Freshly ground black pepper saucepan. Bring the curry to a
rapid simmer and then reduce to a
For the cauliflower rice: low heat.

400g | 14oz | 3 cups NUTRITIONAL
cauliflower florets INFORMATION
1 tbsp coconut oil
1 tbsp fresh curry leaves, Calories 661......................................................
optional Protein 40.0g..............................................
100ml | 31/2 fl oz | 7 tbsp Carbs 18.9g.........................................................
chicken stock Sugars 6.5g........................................................
Fat 46.3g..................................................................
To serve: Saturated fat 27.6g......................
Fibre 3.8g...............................................................
Raw cashews Sodium 897mg........................................
Mint leaves

92

DINNER

93

DINNER

Marinated chicken breast
with Mediterranean
oven-roasted vegetables

Prep and cook time: 1 h 5 min • Chilling time: 30 min • Difficulty: Easy
Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

4 tbsp olive oil 1 Whisk together half the olive 5 Roast the chicken and
oil with the coconut aminos, vegetables in the oven
2 tbsp coconut aminos garlic, herbs, and some salt and for 30-40 minutes until the
pepper to taste in a shallow bowl. chicken is cooked through
2 garlic cloves, minced and the vegetables are golden
2 Add the chicken breasts, at the edges; the thickest part
1/2 tsp dried oregano turning to coat. Cover and chill of the breasts should register
1/2 tsp dried basil for 30 minutes. at least 74°C | 165°F on a
4 large chicken breasts, meat thermometer.
boneless and skinless, 3 After chilling, remove from
trimmed the marinade and let stand for 6 Remove from the oven and
10 minutes. Preheat the oven to let rest for 5 minutes before
2 aubergines, diced 180°C (160°C fan) | 350°F | gas 4. serving with a garnish of parsley.

2 courgettes, diced 4 Place on a rimmed baking
tray. Toss the vegetables
1/2 small kohlrabi, with the remaining olive oil, and
peeled and diced some salt and pepper to taste in a
roasting tray.
1 handful flat-leaf parsley

Salt

Freshly ground
black pepper

NUTRITIONAL
INFORMATION

Calories 501......................................................
Protein 58.4g................................................
Carbs 19.7g..........................................................
Sugars 10.6g....................................................
Fat 20.5g...................................................................
Saturated fat 3.6g...........................
Fibre 8.6g..............................................................
Sodium 1028mg....................................

94

DINNER

95

DINNER

Stir-fried beef with beans
and bean sprouts

Prep and cook time: 25 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

3 tbsp coconut oil 1 Melt 2 tbsp coconut oil in a
large wok set over a high heat
500g | 18oz until hot.
sirloin steak, trimmed
and cut into strips 2 Season the steak with salt and
pepper. Add to the wok and
2 shallots, sliced stir-fry until golden, about 3-4
minutes. Remove to a plate.
2 red chillies,
seeded and sliced 3 Melt the remaining coconut oil
in the wok. Add the shallots,
250g | 9oz | 2 cups chillies and green beans, stir-
green beans, trimmed frying for 3-4 minutes.

2 handfuls beansprouts 4 Return the steak to the wok
along with the beansprouts
2 tbsp blanched almonds, and almonds.
chopped
5 Continue to stir-fry for 1
2 tbsp coconut aminos minute. Season to taste with
coconut aminos, lime juice and
1 lime, juiced some freshly ground black pepper
to taste.
1 large handful coriander,
leaves only 6 Divide between bowls and
top with coriander leaves
Salt before serving.

Freshly ground
black pepper

NUTRITIONAL
INFORMATION

Calories 423....................................................
Protein 42.6g................................................
Carbs 12.2g..........................................................
Sugars 5.8g........................................................
Fat 23.1g......................................................................
Saturated fat 13.0g.......................
Fibre 3.3g...............................................................
Sodium 929mg.......................................

96

DINNER

97

DINNER

Quick vegetable soup
with meatballs

Prep and cook time: 50 min • Difficulty: Easy • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

500g | 18oz | 31/2 cups 1 Scrunch together the pork 5 Stir in the stock and bring
pork mince mince, dried herbs, and some to a steady simmer. Once
salt and pepper to taste in a large simmering, add the meatballs
1/2 tsp dried oregano mixing bowl. to the broth and simmer for 15
1/2 tsp dried marjoram minutes, skimming away any
2 tbsp olive oil, plus extra 2 Divide and shape into scum that rises to the surface.
for oiling meatballs between oiled
palms. Arrange on a rimmed 6 Add the pasta to the broth
1 small leek, sliced, washed baking tray. and continue to simmer for
and drained 5 minutes. Stir in the beans and
3 Heat the olive oil in a large peas, and continue to simmer for
2 large carrots, peeled casserole dish or saucepan set a further 5 minutes until the pasta
and diced over a medium heat until hot. and vegetables are tender.

1500ml | 53 fl oz | 6 cups 4 Add the leek, carrots and a 7 Season to taste with salt and
low-sodium vegetable stock pinch of salt, sweating until pepper. Divide between warm
or chicken stock softened, 6-8 minutes. serving bowls before serving.

60g | 2oz | 1 cup conchiglie

250g | 9oz | 2 cups
green beans, trimmed

225g | 8oz | 11/2 cups
frozen peas

Salt

Freshly ground
black pepper

TIP

The pasta can be omitted
for a lower-carb version.

NUTRITIONAL
INFORMATION

Calories 437....................................................
Protein 29.9g................................................
Carbs 29.7g........................................................
Sugars 10.2g....................................................
Fat 22.0g...................................................................
Saturated fat 6.5g...........................
Fibre 6.7g...............................................................
Sodium 1453mg....................................

98

DINNER

99

DINNER

Pork chops with tomato
and fennel confit

Prep and cook time: 1 h 35 min • Difficulty: Medium • Servings: 4 • Cannot be frozen ✘

INGREDIENTS METHOD

For the confit 1 For the confit: Preheat the oven them carefully away from you
and chops: to 140°C (120°C fan) | 275°F | in the pan. Leave untouched for
gas 1. 2-3 minutes until golden-brown
4 tbsp olive oil underneath before flipping.
2 Heat the olive oil in a large, Reduce the heat slightly and sear
2 medium fennel bulbs, heavy-based casserole dish for a further 2-3 minutes.
finely diced, fronds set over a medium heat until hot.
chopped and reserved Add the fennel, tomatoes and a 7 Once all four chops have been
generous pinch of salt, sweating seared, dot them with ghee
600g | 21oz | 4 cups for 6-8 minutes until the fennel and set aside, covered loosely
heirloom tomatoes, halved is softened. with aluminium foil.

3-4 rosemary sprigs 3 Stir in the rosemary, thyme, 8 When the confit has been in
bay leaves, sherry vinegar, the oven for 40 minutes,
4-5 thyme sprigs extra-virgin olive oil and some place the chops on top of the
freshly ground pepper. confit and return the dish to the
2 bay leaves oven for 20 minutes.
4 Stir thoroughly to combine
2 tbsp sherry vinegar before transferring to the 9 Remove the confit when
oven. Leave to slowly roast for ready and adjust the
3 tbsp extra-virgin olive oil about 1 hour until the tomatoes seasoning to taste.
are deeply red and juicy, and the
4 thick pork chops, ~225g fennel is caramelised and soft. 10 For the gremolata: Stir
each, center cut preferably together the lemon zest,
5 Meanwhile, heat a large cast- chopped parsley, thyme, garlic,
2 tbsp coconut oil, melted iron pan or heavy-based and a little salt in a small bowl.
frying pan over a moderate heat
11/2 tbsp ghee until hot. Rub the pork chops 11 Sprinkle some over the
Salt with coconut oil, and season chops and confit, serving the
generously with salt and pepper. remainder on the side.
Freshly ground
black pepper 6 Working in batches, sear
two chops at a time, laying
For the gremolata:
NUTRITIONAL
1 lemon, zest only, INFORMATION
finely grated
Calories 659....................................................
1 small bunch flat-leaf Protein 49.1g..................................................
parsley, chopped Carbs 20.4g......................................................
Sugars 5.6g........................................................
2 tbsp thyme leaves, Fat 46.1g.....................................................................
chopped Saturated fat..................... 15.9g
Fibre 5.4g..............................................................
2 garlic cloves, minced Sodium 1080mg..................................

100