Preparation time: 20 mins + 45 mins cooking time

Serves: 6


* 6 x 6oz. portions of skinless, boneless chicken fillets

* 250g goats’ cheese, chopped

* 1 jar basil pesto

* ¼ teaspoon salt

* ¼ teaspoon black pepper


1. Preheat oven to 400°F/200°C.

2. To prepare chicken, place each chicken fillet between 2 sheets of heavy-duty plastic wrap. Pound to ¼’’/½cm thickness using a meat mallet or rolling pin.

3. Divide and spread filling evenly over chicken.

4. Roll up. Tuck in sides so that the filling does not spill out during cooking.

5. Secure with toothpicks if necessary to hold the chicken rolls closed.

6. Season with salt and pepper.

7. Place chicken, seam side down, in a baking dish.

8. Cover dish with foil.

9. Bake at 350°F for 30 minutes.

10. Uncover and bake an additional 15 minutes if necessary or until chicken is done.



Preparation time: 15 mins + 40 mins cooking time

Serves: 6


* 6 bell peppers (any colour)

* 2 cups/500ml boiling water

* 1 cup/250ml dry quinoa

* ½ large red onion, diced

* 1 clove garlic, crushed

* 1 cup/250ml chopped mushrooms (optional)

* ½ cup/125ml diced green olives

* ¼ cup/62.5ml diced sun-dried tomatoes

* ¼ tsp/1ml Himalayan rock salt or sea salt

* 1 tbsp/15ml chopped fresh herbs such as oreganum, marjoram, thyme or lemon thyme

* 2 oz/60g blue cheese (optional)


1. Heat oven to 350°F/180°C.

2. Remove top of pepper. If needed, cut thin slice from bottom of each pepper so they stand up straight. If they are very large, cut in half lengthways instead.

3. Remove seeds and membranes; rinse peppers.

4. Bring water to a rapid boil in a saucepan. Add the quinoa, cover and simmer until soft.

5. Fry the onion and garlic until the onion is transparent, add the rest of the vegetables and cook.

6. Combine the vegetables with the quinoa and herbs. Season to taste.

7. Stuff peppers with the mixture. Stand peppers upright in ungreased 8-inch square glass baking dish.

8. Cover tightly with foil. Bake 10 minutes.

9. Uncover and bake about 15 minutes longer or until peppers are tender.

10. Sprinkle with cheese before serving, if desired.



Preparation time: 10 mins * 30 mins marinating time + 10 mins cooking time

Serves: makes 12 kebabs


For the kebabs:

* 15 oz/425g pork or turkey, cut into chunks

* 10 oz/ 285g large brown mushrooms, cut into thick chunks

* 1 large green bell pepper, seeded and cut into chunks

* 1 large yellow bell pepper, seeded and cut into chunks

* 1 large onion, cut into chunks

* 1 punnet multi-coloured cherry tomatoes

* Salt and pepper to taste

For the marinade:

* ½ cup/125ml extra-virgin olive oil

* 1 cup/250ml freshly squeezed orange juice

* 1 tsp/5ml balsamic or apple cider vinegar

* 2 cloves crushed garlic

* 2 tsp/10ml chopped fresh oreganum

* 1 tsp/5ml ground cumin

* 2 tsp/10ml paprika


1. Whisk all the marinade ingredients together.

2. Place the meat into a large bowl and pour the marinade over the meat.

3. Leave to marinate for 30 mins or overnight.

4. To prepare the kebabs, thread the meat on to skewers, reserving the marinade.

5. Alternate with the vegetables until all the ingredients are used up.

6. Barbecue or grill turkey for 20-30 minutes until cooked through.



Serves 6

Preparation time: 15 mins + 30 mins cooking time


* 2 tbsp/30ml coconut oil

* 1 medium onion, diced

* 1 tbsp/15ml grated fresh ginger or 1 heaped teaspoon ground ginger

* 24 oz/680g boneless and skinless chicken breasts, diced

* 2 tomatoes, diced

* ½ cup/125ml chopped fresh coriander

* 1 tbsp/15ml good curry powder

* 1 tsp/5ml ground cumin

* ½ tsp/5ml chilli powder or cayenne pepper

* Salt to taste


1. Heat the coconut oil in a large pot.

2. Fry the onion and garlic for about 5 minutes.

3. Add the ginger and garlic and fry for another minute or two.

4. Brown the chicken pieces.

5. Add the rest of the ingredients and cook over a low heat for about 30 minutes, or until the chicken is cooked through. Add a little boiling water if there is not enough liquid.

6. Serve with quinoa, buckwheat or cauliflower rice.



Preparation time: 10 mins + 20 mins baking

Serves: 6-8


* 10 oz/285g frozen or fresh chopped spinach

* 1 cup/250ml finely chopped young green onions

* 2 tsp/10ml coconut oil

* 1 lb/450g Ricotta or cottage cheese

* 4 large eggs

* 1 cup/250ml sundried tomatoes, chopped

* 1 tbsp/15ml each of chopped fresh basil, parsley, chives and thyme

* Salt to taste

* Freshly ground black pepper to taste

* 1 small tomato or fresh herbs to garnish


1. Preheat the oven to 350ºF/180°C.

2. Thaw the spinach and squeeze out excess water, or remove stalks and lightly steam the fresh spinach.

3. Cook the onions in the coconut oil.

4. Spray a 9’’/23cm pie dish with cooking spray.

5. Blend the Ricotta cheese and eggs well.

6. Add the spinach, green onions, sundried tomatoes, herbs, salt and black pepper and blend.

7. Spread the mixture evenly into 6 muffin pans or 1 pie dish.

8. Decorate with the tomato slices if desired.

9. Bake for 20-30 minutes until golden brown and set.

10. Sprinkle with extra chopped herbs before serving.



Serves 6


* 6 small sweet potatoes

* 1 onion, diced

* 1 clove garlic, crushed

* 2 TB/25ml coconut oil

* 20 oz/570g jar cooked chickpeas or lentils

* 1 chilli, seeded and chopped

* 1 tsp/5ml cayenne pepper

* ½ tsp/2.5ml ground cumin

* ½ tsp/2.5ml ground cinnamon


1. Scrub the sweet potatoes and prick with a fork.

2. Wrap in foil and bake in the coals for 40-60 minutes, depending on the size.

3. Fry the onion and garlic in the oil.

4. Drain chickpeas or lentils and rinse well.

5. Add the rest of the ingredients and simmer for 5 minutes.

6. Cut the top off the sweet potatoes and scoop out a hollow in the centre. Fill with the chilli.

7. Replace the top and wrap in foil again.

8. Bake for 10 minutes until heated through.


o Mozzarella or other cheese can be sprinkled over the filled sweet potatoes before baking.

o Diced green, red and yellow pepper can be added for colour.

o A drained, rinsed can of kernel corn can be added.

o Add fresh coriander before baking again.



Serves 6


* 3 large zucchini

* 1 TB/12.5ml coconut oil

* 1 onion, chopped

* 1 large clove garlic, crushed

* 1 leek, finely sliced

* 2 carrots, finely chopped

* 1 cup/250ml cooked chick peas (optional)

* 1 x 15 oz./425g can kernel corn, rinsed and drained

* 2 TB/25ml ground cumin

* 1 tsp/5ml dried oregano

* 1 tsp/5ml chili powder

* 1 pinch cayenne pepper salt and pepper to taste

* 2 oz./60g soft, full-fat cheese


1. Slice each zucchini in half lengthwise. Hollow out the centre of each half.

2. Heat the olive oil and fry the onion, garlic and leek.

3. Add the rest of the ingredients except the cheese and simmer until cooked, adding a small amount of boiling water if necessary to prevent burning.

4. Season to taste with the salt and paprika.

5. Spoon the mixture into the zucchini shells.

6. Sprinkle with cheese then wrap in foil.

7. Bake over coals for 30 minutes.

8. The chilli can be made ahead and refrigerated. Fill the zucchini boats and cook when needed.


o Replace the kernel corn with kidney beans, black beans or lentils.

o Omit the cheese or toss in tofu chunks.

o Add chopped fresh chilli for more heat.

o Use marrow or small squash instead of zucchini.




Serves 6


* 1 can coconut milk

* 3.5 oz/100g slab dark chocolate


1. Chill the coconut milk overnight in the fridge or for 1 hour in the freezer.

2. Open and carefully scoop out the thick cream.

3. Melt the chocolate on 30% defrost setting in the microwave, or on a plate over a pot of hot, not boiling, water.

4. Combine the two. It may be necessary to heat the mixture slightly to melt the coconut cream to eliminate lumps.

5. Chill and serve. Can be made up to 3 days in advance.


Makes 12


1 cup/250ml chopped dates

1 cup/250ml chopped dried apricots (or other dried fruit)

1 cup/250ml chopped nuts, e.g. almonds, hazelnuts, Brazil nuts


1. Blend all ingredients together.

2. Roll into 12 balls. Roll in desiccated coconut or chopped nuts if they are too sticky.

3. Refrigerate. The flavour improves on standing so they can be made in advance.



Makes 6

* 1 cup dried figs

* 1 cup coarsely-chopped almonds

* 2 oz/50g dark chocolate, melted


1. Blend the figs and almonds.

2. Roll into balls and chill.

3. Add a little rice flour or almond flour if too sticky.

4. Dip in melted chocolate and refrigerate until needed.


Serves 6


* 3 bananas

* 250g frozen raspberries


1. Chop and freeze the bananas for 2 hours.

2. Blend with the raspberries

3. Serve immediately or freeze.



Makes 24


* 3 oz/90g butter

o oz./187.5ml butter

* 3 TB/40ml honey

* 1 tsp/5ml bicarbonate of soda

* 2 cups/500ml oats

* 1 cup/250ml unsweetened desiccated coconut

* 1 cup/250ml raisins or other dried fruit

* ½ cup/250ml sugar

* 1 cup/250ml wholewheat flour


1. Combine all the dry ingredients.

2. Melt together the butter and honey.

3. When it starts to boil, stir in the bicarb. Allow to foam. Stir in the dry ingredients.

4. Press into a rectangular baking tin lined with baking paper.

5. Bake at 340ºF/170ºC/Gas mark 3/4 for 20 minutes or until golden. They will harden as they cool.

6. Leave for 5 minutes before carefully cutting into squares. Allow Crunchies to cool in the pan before removing or they will crumble.

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