Woman’s Own – 19 August 2019

PLAN

Diet

The recipes
Your two-day plan Carrot and peanut salad

Peel and coarsely grate 1 large carrot.

Whisk together 2tbsp orange juice, ½tsp

balsamic vinegar, 1 crushed small clove of

garlic and 1tbsp sesame oil. Roughly chop

25g salted peanuts and mix with the

carrot and 2tbsp chopped fresh chives.

Pour over the dressing, toss and serve.

piced fruit

ompote

Makes 2 servings)

ace 125g mixed dried

uits of your choice

g apples, apricots,

unes) and ½tsp

round cinnamon in

a b 0ml orange juice and

150ml boiling water. Allow to cool, cover

and leave overnight in the fridge. Mix 1tsp

cornflour with enough cold water to make

a smooth paste. Drain the fruit and place

theliquid in a saucepan, stir in the

, bring to the boil and cook

kened. Stir back into the fruit.

Watercress soup

Heat 1tbsp vegetable oil in a

saucepan, add 1 sliced leek and

cook for 5 mins, stirring

ccasionally. Add 1 peeled and

diced potato and cook for a further

5 mins, stirring occasionally. Add100g

watercress and 400ml vegetable

or chicken stock. Bring to the

boil, reduce the heat, cover

and simmer for 15 mins or

until potatoes are soft. Cool,

then transfer to a blender

and whizz until smooth.

Avocado and

prawn tabbouleh

Place 40g bulgur wheat in a large

bowl and cover with boiling water. Leave

to stand for 15 mins. Drain and stir in 90g

cooked and peeled prawns, 4 halved

cherry tomatoes, 2 chopped spring

onions, 1 small diced avocado, 1 crushed

clove garlic, 2tbsp each chopped fresh

mint and parsley, 1tbsp olive oil and juice

½ lemon. Season with pepper.

Apricot and almond bites

Blitz 100g almonds in a food processor.

Add 90g roughly chopped dried apricots,

50g dates, 2tbsp porridge oats and 3tbsp

almond or peanut butter; process until

the mixture comes together. Roll into

small balls and coat with 35g desiccated

coconut. Chill for at least 1 hour to firm up.

SATURDAY

On waking:

Cup or mug of hot water

with 1 slice of fresh lemon

and 2 slices of fresh ginger.

Breakfast:

Muesli.Place 3tbsp

sugar-free muesli in

a bowl, add 200ml

oat or almond

milk, cover and

chill overnight.

Add a coarsely

grated apple,

a handful of

blueberries and

2tbsp Greek yogurt.

Mid-morning:

1 apricot and an almond

bite (see recipe right).

Lunch:

Carrot and peanut salad

(see recipe), followed by a

a small pot of live yogurt

and a pomegranate and

kiwi fruit salad. Peel and

slice 1 large kiwi fruit and

mix with seeds from

1 pomegranate.

Mid-afternoon:

1tbsp red pepper houmous

on 1 rice cake.

Evening meal:

Avocado and prawn

tabbouleh (see recipe),

followed by orange slices

with cinnamon. Peel and

slice 1 large orange and

place on a plate, sprinkle

over ½tsp ground

cinnamon and chill for

at least 15 minutes.

Bedtime:

2 Medjool dat h ’

a great source

fibre and are

to medium GI

so release

sugars slowly

SUNDAY

On waking:

Cup or mug of hot water

with 1 slice of fresh lemon

and2 slicesoffreshginger.

Breakfast:

Spiced fruit compote (see

recipe) with a small pot of

live yogurt.

Mid-morning:

Berry smoothie. Place 100g

frozen summer berries and

200ml oat milk in a blender

and whizz until smooth.

Lunch:

Watercress soup (see

recipe), followed by melon,

kiwi fruit and passion fruit

salad. Slice ½ small galia

melon into cubes and mix

with 1 peeled and sliced

kiwi fruit and the flesh and

seeds of 1 passion fruit.

Mid-afternoon:

1 apricot and almond bite

(see recipe).

Evening meal:

Scrambled eggs (made

with 2 free-

range

medium

eggs)

with

flaked

poached

salmon

(1 small

fillet),

followed by Greek

yogurt with a handful of

fresh raspberries.

Bedtime:

2 Medjool dates.