Ingredients:

• Cos/Iceberg lettuce
• Chicken breast
• Cooked beetroot
• Cucumber
• Goats cheese
• Olive oil
• Balsamic vinegar glaze
• Honey
• Lemon
• Soy sauce
• Salt & Pepper

How to:

• Cut up the lettuce, chicken breast, cucumber and toss together in a bowl with the cooked beetroot pieces and thinly sliced goats cheese.
• Then mix a teaspoon of honey, half a teaspoon of balsamic glaze, and a 4cm thick slice of goats cheese into a thick paste. Pour three table spoons of olive oil, a small squeeze of fresh lemon juice, a dash of soy sauce, and a sprinkle of salt and pepper.
• Pour dressing over  salad and serve.

[Unfortunately it was too delish and I ate it before I could take a picture! I'll have to try again tomorrow.]

Breakfast

Boiling water with honey and lemon

1. Wheetbix, fruit
2. Wholewheat toast with Bovrill, fruit
3. Fruit and yogurt  smoothie (raw nuts – optional)
4. Boiled eggs x 2
5. Oatmeal with milk and honey (banana/strawberries – optional)
6. Egg in the door/egg on toast
7. Bacon and egg with tomato and mushroom

Glass of water

Snack

Fresh fruit (apple/orange/nectarine etc)

Tea

Glass of water with lemon and fresh strawberries

Lunch

1. Tuna salad
2. Roast veg and pine nut salad
3. Egg mayo sandwich on wholewheat or rye bread and a fruit
4. Pine nut and pecorino salad
5. Pumpkin seed roll with tomato and ham/mozzarella, tom and rocket
6. Chicken salad/chicken wrap
7. Sushi

Glass of water with lemon and mint

Dinner

Glass of wine/fresh fruit juice

1. Baked chicken breast, baked potato and steamed veg
2. Italian salad with Grilled chops with mashed potatoes
3. Greek salad with Pasta OR pizza
4. Garden salad with beef stew and steamed veg OR roast chicken, potatoes and veg
5. Asparagus and tomato salad with cottage pie OR steak and wedges
6. Veg soup and a baked potato
7. Rocket salad and steamed veg in lemon juice with grilled sole OR seared tuna steak OR baked salmon

Glass of water

Serves 4 Hands-On Time: 10m Total Time: 25m
Ingredients:

• 1 cup long-grain white rice
• 2 small red bell peppers, quartered
• 1 fennel bulb, thinly sliced
• 2 tablespoons olive oil
• salt and black pepper
• 1 piece skinless salmon fillet (1 1/4 pounds)
• 1/4 cup fresh flat-leaf parsley, chopped
• tablespoon capers, chopped
• 1 tablespoon red wine vinegar

How to:

• Heat oven to 400° F. Cook the rice according to the package directions.
• Meanwhile, in a large roasting pan, toss the bell peppers, fennel, 1 tablespoon of the oil, ½ tea-spoon salt, and ¼ teaspoon pepper. Roast for 5 minutes.
• Season the salmon with ¼ teaspoon salt and 1?8 teaspoon pepper and nestle it among the vegetables.
• Roast until the salmon is opaque throughout and the vegetables are just tender, 14 to 16 minutes.
• In a small bowl, combine the parsley, capers, vinegar, and the remaining tablespoon of oil. Drizzle over the salmon and rice.

Photograph by: Marcus Nilsson

By Sara Quessenberry,  September 2009, REal Simple.com

Pineapple, nectarine, strawberry and banana smoothie

Ingredients:

• Quarter fresh pineapple
• 1 Nectarine
• 4 small Strawberries
• 2 bananas
• 1 fruit or vanilla yogurt
• 4 ice blocks

How to:

• Remove all unwanted skins
• Chop fruit into bite size pieces
• Blend till smooth

Serves 2 to 3

Strawberry and Bannana Smoothie

Ingredients:

• 2 Small bananas
• 4 Strawberries
• 1 Vanilla yogurt
• 4 Ice blocks

How to:

• Chop up fruit, removing all pips and inedible outer skins
• Blend till smooth in texture

Serves two

Asparagus and tomato salad

Ingredients:

• 1 cup cooked, chopped asparagus
• 1 red ripe tomato, cut into wedges
• 1/2 cup fat free Italian dressing
• 10 jumbo black olives
• 2 oz mozzarella cheese, part skim milk, cut into cubes

How to:

• Cook the asparagus to desired tenderness.
• After asparagus is cooked take all ingredients and put together and mix.
• Chill and serve

• 12 oz. Sole fillets
• Paprika
• White pepper
• Sea salt (table salt is fine)
• ¼ cup butter, softened
• 1 ½ tbsp Chardonnay (or any white wine)
• ? tsp Garlic, minced

How to:

• Preheat the oven to 375 degrees and lightly oil a baking pan.
• Add the fillets and lightly season with paprika, white pepper, and sea salt.
• Melt the butter in a skillet over medium heat.
• When hot, add the minced garlic and saute until the garlic is lightly browned
• Add the Chardonnay to the pan slowly and reduce heat enough to lightly simmer.
• Bake the sole fillets until the sole is just beginning to flake (about 4-6 minutes).
• Spoon the sauce over the warm fish and serve immediately.

White wine and a touch of garlic accent the delicate taste of sole.

Baked sole with Chardonnay and garlic butter

Recipe from: http://www.professionalrecipes.com/recipes/seafood/baked-sole-wine-garlic-butter.html

Side salads

Ingredients:

• 1 cup cooked, chopped asparagus
• 1 red ripe tomato, cut into wedges
• 1/2 cup fat free Italian dressing
• 10 jumbo black olives
• 2 oz mozzarella cheese, part skim milk, cut into cubes

How To:

• Cook the asparagus to desired tenderness.
• After asparagus is cooked take all ingredients and put together and mix.
• Chill and serve

Recipe source: http://www.professionalrecipes.com/recipes/apps/asparagus-tomato-salad.html

Healthy Groceries

• 2% milk
• Free range eggs
• Yoghurt
• Green tea brown sugar
• Olive oil
• Fresh fruit
• Vegetables
• Weetbix
• Whole wheat bread
• Cracker bread
• Pro vitas
• Mozzarella cheese
• Marmite
• Bovril
• Lean chicken
• Salmon
• Tuna
• Green tea
• Chamomile tea
• Fresh squeezed orange juice
• Fresh herbs

Here’s What to Include on Your Healthy Grocery List

• Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and they are usually low in calories. We all need at least five or more servings of vegetables and fruits every day. Choose a variety of fruits and vegetables that everyone in your family will enjoy.

• Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole grain breads, whole grain pastas, and whole grain breakfast cereals. Whole grains are important for vitamins, minerals, and for fiber, which is often lacking in modern diets. Read labels to look for 100% whole-grain or 100% whole-wheat to be sure you are getting whole grain products.

• Your protein and meat choices should consist mostly of fish, poultry and lean meats. Eggs, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen unbreaded meats and fish. Avoid breaded, deep-fried convenience foods that you put in the oven. They are high in fats and sodium.

• Beverages should be kept simple. Water, low-fat milk, juices and herbal teas are all good choices. If you opt for soft drinks, choose diet sodas and soft drinks to avoid extra sugar.

• Dairy products should include low-fat milk, yogurt and cheese. If you do not want cows’ milk, choose soy and rice beverages, calcium-fortified orange juice, or goats’ milks and cheese.

• Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil. Choose low-fat mayonnaise for your sandwiches and choose canola oil and olive oil for cooking.

• Frozen foods are a convenient way to keep vegetables on hand. There are also prepared meals that you can pop into the microwave or oven. These can be convenient and healthy if you choose low fat versions with good portion sizes. Read labels and chose frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods.

• Foods in cans and jars are also very convenient. Look for low-sodium soups, vegetables and sauces. Avoid high-fat gravies and high-calorie foods like canned spaghetti and ravioli products.

• For sandwiches, choose peanut butter or other nut butters, low-fat turkey slices or sliced roast beef. Avoid processed lunch meats, sausages and hot dogs.

• Don’t load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks.