BREAKFASTS
● 2 slices smoked salmon, spinach leaves and half an avocado on 1 large or 2 small pieces of rye toast.
● 2tbsp porridge topped with grated apple, cinnamon, a little yogurt and/or nuts and seeds.
LUNCHES
● Smoked mackerel salad (1 whole piece), including at least 2 pieces of asparagus, ½ an avocado, beetroot, watercress, onion, fennel, celery or artichokes hearts. You can also serve with 1dsp of hummus.
● Chicken or tofu vegetable stir-fry (see recipe below).
Serves 4
1 packet of buckwheat noodles
1tbsp olive oil
4 chicken breasts, about 140g each, cut into small cubes or 1 pack tofu, dried in kitchen towel and cut into cubes
4tsp tamari sauce
350g broccoli florets
175g fine green beans, trimmed
3 spring onions
½ savoy cabbage or 4 pak choi,sliced
2 cloves garlic, chopped
2cm piece of fresh ginger, peeled and finely chopped
½tsp Chinese five spice
fresh coriander leaves, to garnish
1. Check the cooking instructions on the buckwheat noodles and co-ordinate the cooking time with the stir-fry.
2. Heat a frying pan or wok and add the olive oil, not allowing it to steam. Add the chicken (if using) and cook until browned.
3. Add the tamari sauce and cook for a further 5 minutes. Add the broccoli, green beans and cabbage (if using), then stir fry, tossing continuously for 5 minutes.
4. Add the tofu (if using), spring onions, pak choi (if using), garlic and ginger and stir fry for another minute. Garnish with coriander before serving.
SUPPERS
● Buy a good-quality organic vegetable-andlentil soup from the chilled section at the supermarket, such as Waitrose Vegetable And Lentil Soup, £1.99.
Serve with a pumpkinseed garnish, 1 large or 2 small slices of rye bread and a little goat's cheese.
● 1 medium fillet of white fish, carrots, green beans, broccoli and other veg baked in a foil parcel with seasonings and some stock.
