We'll bring you inspiration to eat well all week with our deliciously simple seven day recipes, starting with summer smoothies and followed by salads and meals.
Seven Day Recipes
SMOOTHIES FOR SUMMER
Smoothies are a great way to boost your intake of nutritious fresh fruit, milk, protein, immune boosting yoghurt and other nourishing ingredients, and are perfect for hot weather when you want to feel lighter and more energised. Wake up to one, try them as a dessert or as meal replacement during the day if you plan to have your main meal meal in the evening. The following recipes serve two and are quick and easy - simply whizz up the ingredients in a blender.
Thick, nourishing yet zingy, this is perfect for when you’re hungry, flagging and need a real shot of energy first thing or mid afternoon.
1 banana sliced
6oz vanilla yoghurt
1 tbsp honey
1tsp freshly grated ginger
ALL-DAY MANGO ENERGIZER
Just the thing when you have a long day ahead of you, this is a slow-releasing energy booster with complex carbs to keep you focused for longer.
Handful of fresh or frozen blueberries
4oz apple juice
1 tbsp muesli
2 tbsp plain yoghurt
The ultimate refreshing fruit boost with a hint of peach. Try experimenting with in-season fruits you enjoy the most.
3 large tbsp of plain yoghurt
1 medium peach
1/2 cup of frozen strawberries
1/4 tsp of vanilla extract
Super tasty and healthy, this is great before a workout because it wakes you up without weighing you down.
2 slices of melon
Handful of fresh mint
1/2 a small bag of spinach
1/2 a mango
4oz apple juice
2 tbsp. of plain yoghurt
COCONUT, CHOCOLATE AND BANANA SMOOTHIE
Chocolate and banana are always a winning combination and a sweet treat. With the added ingredient of coconut, taste buds are completely satisfied.
250 mls of coconut milk
1 heaped tsp cocoa powder
1 heaped tbsp oats
1-2 drops of vanilla extract (optional but adds a little more flavour)
BERRY ANTIOXIDANT SMOOTHIE
A quick and easy, healthy, tasty, nutritious breakfast. Great if you are on the move - make it fresh and carry with you in a flask to sip on your commute.
3/4 cup raspberries, or mixed berries. Frozen are good as it makes the smoothie cold.
3 rings of pineapple
1 cup milk
2-3 tbsp natural yoghurt
Handful of strawberry crunchy granola/muesli (optional - good for texture)
THE GREEN RAW ENERGY BOOSTER SMOOTHIE
Mark's favourite - a rich green smoothie which makes a delicious raw energy breakfast or healthy snack.
One large banana
Half a ripe avocado
Small amount of almond, soy or coconut milk
A few ice cubes (if desired)
SEVEN DAYS OF SALADS
GRILLED SALMON WITH ROCKET, AVOCADO AND PINE NUT SALAD
1 ripe avocado
25 g wild rocket
50g of watercress
1 tsp balsamic vinegar
2tbsp olive oil
15g pine nuts, toasted
2 x 200g pieces of salmon fillet with/without skin
Grill the salmon and then add on top of the rocket salad, sprinkle with pine nuts and olive oil. Eat while the salmon is still warm so it melts in your mouth.
Greek salad is made with pieces of tomatoes, sliced cucumber, red onion, feta cheese, and olives, typically seasoned with salt and oregano, and dressed with olive oil. Ingredients to serve for 2 people include:
4 large vine tomatoes, cut into regular wedges
1 small cucumber chopped roughly
1/2 a red onion, thinly sliced
1 tsp of dried oregano
16 Kalamata Olives
85g Feta Cheese cut into small chunks
4 tbs of Greek extra virgin olive oil poured on top
Toss lightly and drizzle over with olive oil, serve with warm pitta bread.
SWEET POTATO SALAD
A truly delicious and healthy salad packed with roasted sweet potatoes, carrots and red onion, which pair wonderfully with puy lentils and crumbled feta.
2 large carrots, cut into cubes
1 red onion, finely sliced
2 medium sized sweet potatoes, cut into cubes
3 tbsp olive oil
pinch of dried chillli flakes (optional)
2 tbsp. of balsamic vinegar
1 x 250g pack cooked Puy lentils
30z crumbled feta
50g (2oz) rocket
Soak the lentils so they are soft and then mix all ingredients. You may roast the carrots also.
SUPER FOOD SALAD
Full of colour and immune boosting ingredients, this salad is a delicious way of boosting your whole system.
1 beetroot (small)
1 celery stick
1 small garlic clove
1/2 inch of ginger
1 bag of kale leaves
1 small bunch of parsley
1 sprinkle of sea salt
1 tsp hemp oil
1/2 tsp sesame oil
1 sprinkle of hemp seeds
Chop, mix together and sprinkle with oil and seeds.
WARM MACKERAL SALAD
This warm salad will leave you full yet light. A healthy option for a summers evening after a busy day at work.
2 smoked mackerel
1 lemon (juice of)
350g new potatoes
1 85g bag of watercress
100g creme fraiche
1sp horseradish cream
Simply make bed of watercress and potatoes add Mackeral then top with dressing.
MIGHTY SPINACH AND CHICK PEA SALAD
Oh the Chick Pea, what a nutritious versatile, full of energy little pea. It may be used as a healthy side dish as a dip pureed to make silky smooth hummus or served hot and cold, canned or dried, roasted and as a substitute to croutons. This is a delicious salad.
2 cups of organic spinach
1/2 cup low sodium chickpeas
1/4 cup chopped sundried tomatoes
1/4 cup goat cheese (or feta)
1/4 cup sliced almonds
1/2 tbsp extra virgin olive oil
1/4 tsp freshly squeezed lemon juice
Salt and pepper to taste
Clean the spinach, add all the ingredients. Toss to combine, serve and enjoy.