Recipes Breakfast Lunch Snack
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1 Recipes 2016 Breakfast Lunch Snack
2 Recipes 2016 Breakfast, Lunch, Snacks Breakfast Recipes 1. Overnight Oats page 2 2. Breakfast Brunch Quiche Cups page 3 3. Berry and Chia Smoothie page 4 4. Wholewheat Cereal with Milk page 4 5. Mixed Grill page 5 6. Porridge with Fruit page 5 7. Soft boiled egg and soldiers page 6 Lunch Recipes 1. Aoife s Tuna Panzanella Salad page 7 2. Open Face Salmon Sandwich & Dill Mayo page 8 3. Tomato & Avocado Salad page 8 4. Spinach Salad with chicken, corn and feta page 9 5. Caprese Pasta Salad page 9 6. Sweet potato soup and tuna crisp bread page Turkey club sandwich page Mediterranean pita page Chicken Noodle Soup page 12 Snack Recipes 1. Beetroot and Orange Smoothie page Pear and Nuts page Apple and Peanut Butter page Veggies and hummus page Crackers and Cream Cheese page Fruit cup page 18
3 Breakfast Recipes The Operation Transformation Food Plan has seven different breakfast options for you to choose from. The Mixed Grill and Brunch Quiche Cups are weekend specials, to be had on occasion. These two should not be eaten daily as your breakfast. Overnight Oats (serves 2 adults, 193kcals per portion) 45g porridge oats 120ml low fat milk 60g 3% fat natural yogurt 70g mixed berries 1 tablespoon chia seeds 1 pinch of cinnamon ¼ teaspoon vanilla 2 teaspoon honey 1. Measure out all the ingredients. 2. Put the ingredients in a bowl or tupperware container and mix well. 3. Cover the bowl with clingfilm or put the lid on the tupperware container. 4. Refrigerate for at least 3 hours or over overnight before eating to soften oats. This breakfast can be prepared in advance and stored up to 6 days or frozen in containers for later consumption. If you re freezing it, make sure you thaw the frozen containers overnight in the refrigerator or in the microwave for 1-2 minutes. 2
4 Breakfast Brunch Quiche Cups (makes 6 cups, 1 per serving, 195kcals per portion) 90g chopped broccoli 30g baby spinach 30g cheddar cheese 1 tablespoon chopped parsley 10g onion 2 eggs 60ml low fat milk ¼ teaspoon salt ¼ teaspoon mustard ¼ teaspoon ground pepper (optional) 6 small wholewheat pitta breads (1 pitta per serving) 1. Preheat oven to 200 C. 2. Put paper liners in a muffin tray. 3. Steam the chopped brocolli for 5 minutes. 4. Grate the cheese, and chop the onion. 5. In a medium bowl, beat the eggs. Then add milk, mustard, salt, pepper, onions, parsley. Whisk again. 6. Divide the spinach and cooked brocolli equally among muffin cups. 7. Pour egg mixture evenly into the muffin cups. 8. Place the muffin tray in the oven for 20 minutes or until eggs set or top becomes lightly golden. Sprinkle on the cheese for the last minute of cooking until melted. 9. Toast pitta to lightly golden. Slice the quiche cup in two and place in pitta. Notes: This recipe can be made in advance. Place the quiches in ziplock bag or container to refrigerate or freeze until ready to eat. You can reheat straight from the freezer in microwave for seconds. 3
5 Berry and Chia Smoothie (serves 1 adult, 199kcals per portion) 90g almond milk 1 mandarin 60g 3% fat natural yogurt 1 cup berries (60g) 2 teaspoon chia seeds ½ cup baby spinach (5g) 2 small carrots 1. Measure out all the ingredients. 2. Put all the ingredients in the blender and blend until smooth. Notes: Boil berries if they are frozen. Wholewheat cereal with Milk (serves 1 adult, 202kcals per portion) 2 wholewheat biscuits 150ml low fat milk 1. Place 2 wholewheat biscuits in a bowl. 2. Pour 150ml of low fat milk on top. 4
6 Mixed Grill (serves 1 adult, 221kcals per portion) 1 poached egg 100g baked beans 2 turkey rashers 1. Poach egg in a saucepan of water. 2. Cook rashers under the grill. 3. Heat beans in a pot over a medium heat. 4. Place egg, rashers and beans together on a plate to serve. Notes: Weekend special. Porridge with Fruit (serves 1 adult, 227cals (apple)/253cals (banana) per portion) 30g porridge oats 75ml low fat milk 75ml water 1 teaspoon cinnamon 1 teaspoon nutmeg ½ apple or ½ banana 1 teaspoon honey 1. Place oats in a bowl and pour the milk and water on top. 2. Sprinkle with cinnamon and nutmeg. 3. Top with fruit and honey. 4. Serve hot. 5
7 Soft boiled egg and soldiers (serves 1 adult, 209kcals per portion) 1 egg 1 slice wholegrain toast 1 teaspoon butter 1. Place egg in a pot of boiling water and boil egg for 5-7 min until yolk remains soft. 2. Once cooked, remove from pot carefully. 3. Toast slice of wholegrain bread and spread butter on top. 4. Cut toast into soldiers and dip into egg. 6
8 Lunch Recipes The Operation Transformation Food Plan has nine different lunch options for you to choose from. Aoife s Tuna Panzanella Salad (serves 1 adult, 334kcals per portion) 1 slice of crusty wholegrain bread (35g) 2 tablespoons olive oil 2 tomatoes, chopped ½ cucumber, sliced into ¼ inch slices 50g spinach 50g lettuce ¼ cup basil, roughly chopped 1 ½ teaspoon capers, drained 1 ½ teaspoon balsamic vinegar 80g can of tuna drained & flaked (56g drained weight) 1. Preheat a grill to medium low. 2. Brush the bread with 1 tablespoon oil. 3. Grill the bread until lightly toasted, approximately 2 mins per side. 4. Cut into cubes and transfer to a large bowl. 5. Add the tomatoes, lettuce, spinach, cucumber, basil, capers, balsamic vinegar and remaining oil. 6. Top with tuna and serve. 7
9 Open Face Salmon Sandwich and Dill Mayo (serves 1 adult, 343kcals per portion) 2 slices of brown bread 1 tablespoon mayonnaise 10g dill, stemmed ¼ cucumber, thinly sliced 60g smoked salmon 1. In a blender, puree the mayonnaise and dill. 2. Spread the dill mayonnaise on bread. 3. Add smoked salmon and top with cucumber. Tomato & Avocado Salad (serves 1 adult, 369kcals per portion) 60g cherry tomatoes halved 40g olives, quartered 10g fresh mint, chopped 100g lettuce leaves (butterhead, romaine, iceberg, spinach) 2 tablespoons Aoife s vinaigrette dressing ¼ avocado (50g) Aoife s Vinaigrette: 30g balsamic vinegar 1 clove garlic 1 tablespoon honey 1 tablespoon wholegrain mustard 50g olive oil 1. In a bowl, combine lettuce, tomatoes, olives, mint and avocado. 2. Drizzle with Aoife s Vinaigrette dressing. 8
10 Spinach Salad with chicken, corn and feta (serves 1 adult, 398kcals per portion) 100g chicken breast, cooked ½ tablespoon fresh lemon juice ½ tablespoon olive oil 75g baby spinach leaves 2 tomatoes, chopped 15g feta cheese 90g sweet corn 1. In a bowl combine the lemon juice and oil. 2. Place the spinach leaves on a plate, top with chopped tomatoes, sweet corn, cooked chicken and top with feta cheese. 3. Drizzle lemon dressing on top. Caprese Pasta Salad (serves 1 adult, 245kcals per portion) 30g whole wheat penne pasta 20g 3% fat natural yogurt juice of ¼ lemon 1 teaspoon pesto 20g fresh mozzarella balls 90g cherry tomatoes, halved handful fresh basil 1. Add the pasta to a pot of water. Bring to boil and simmer until cooked. Drain and rinse in cold water. 2. In a bowl mix the yogurt, lemon juice and pesto. 3. Combine the mozzarella, chopped tomatoes, basil and cooked pasta. 4. Drizzle with dressing 9
11 Sweet potato soup and tuna crisp bread (serves 6 adults, 314kcals per portion) 2 slices wholemeal crisp bread 80g can of tuna drained & flaked (56g drained weight) 1 tablespoon 3 % fat natural yogurt 25g sweetcorn 1 tomato 200g sweet potato and celery soup Ingredients to make this soup: 450g sweet potato, peeled and diced 225g celery, diced 170g turnip, peeled and diced 600ml water 1 tablespoon olive oil 1 onion, chopped 1 teaspoon thyme 600ml of low sodium vegetable stock ¼ tsp nutmeg pinch of ground all spice 1. Place crisp bread on plate. 2. Wash and dry tomato and slice. 3. Mix tuna with natural yogurt and sweetcorn. 4. Place tuna mixture topped with sliced tomato on crisp bread. 5. Serve with soup. To make this soup: 1. Add sweet potatoes, celery and turnips into large pot. 2. Add 600ml water and bring to boil. Turn down heat and simmer until completely tender minutes. 3. Heat oil in a separate pan over medium heat. Add the onions, stirring often until they soften. 4. Stir in the thyme, vegetable stock, nutmeg and all spice. Simmer for 5 minutes. 5. Using hand blender or food processor, blend the sweet potatoes, celery, turnips and onion mixture from the pan until smooth. 10
12 Turkey Club Sandwich (serves 1 adult, 356kcals per portion) 2 slices wholewheat bread 100g turkey 30g mixed leaves 1 tomato 1 tablespoon salad cream 1. Spread salad cream evenly onto the two slices of bread. 2. Wash and dry tomato and mixed leaves. 3. Cut tomato into slices and place on bread followed by the turkey and mixed leaves. 4. Top with 2nd slice of bread. Cut the sandwich in two. Mediterranean pitta (serves 1 adult, 306kcals per portion) 1 wholewheat pitta 30g washed spinach 2 tablespoon light cream cheese 1 tomato, sliced 1 egg 1. Place egg in a pot of boiling water and boil egg for 8 mins. Once cooked, remove from pot carefully. Remove shell and slice. 2. Place pitta in a toaster and toast as desired. 3. Carefully remove from toaster and slice open when cool. Pitta may be hot, so be careful doing this. 4. Spread light cream cheese in the pitta and layer with spinach, sliced tomato and boiled egg. 11
13 Chicken Noodle Soup (serves 3 adults, 300kcals per portion) 1 tablespoon rapeseed oil 2 carrots, chopped 1 onion, sliced 2 sticks celery, thinly sliced 950ml chicken stock (950mls water + 2 stock cubes) 1 teaspoon dried thyme 90g whole wheat fusilli pasta 150g cooked chicken 1. In a large pot, heat the oil over medium heat. 2. Add the carrots, onion and celery. 3. Add 950mls of chicken stock mixture to the pot.. 4. Now add the thyme, pasta and chicken. 5. Bring to the boil, reduce heat to medium and simmer for minutes until pasta is cooked. 12
14 Snack Recipes The Operation Transformation Food Plan has six different snack options for you to choose from. You should eat two a day. WOMENS: Beetroot and Orange Smoothie (serves 2 adults, 114kcals per portion) 60g beetroot 60ml low fat milk 1 medium banana 1 medium orange 1 cardamom pod 7 ice cubes ½ tsp vanilla extract pinch of salt 1 tablespoon lemon juice 1. Weigh out all your ingredients. 2. Put them all in a blender and blend until completely smooth. 13
15 MENS: Beetroot and Orange Smoothie (serves 1 adult, 228kcals per portion) 60g beetroot 60ml low fat milk 1 medium banana 1 medium orange 1 cardamom pods 7 ice cubes ½ tsp vanilla extract pinch of salt 1 tablespoon lemon juice 1. Weigh out all your ingredients. 2. Put them all in a blender and blend until completely smooth. WOMENS: Pear and Nuts (serves 1 adult, 114kcals per portion) 1 pear 6 almonds 1. Slice pear as desired. 2. Serve with nuts. 14
16 MENS: Pear and Nuts (serves 1 adult, 201kcals per portion) 1 pear 20 almonds 1. Slice pear as desired. 2. Serve with nuts. WOMENS: Apple and Peanut Butter (serves 1 adult, 112kcals per portion) 1 apple 1 teaspoon of natural peanut butter (10g) 1. Slice the apple as desired. 2. Serve with a side of peanut butter for dipping. MENS: Apple and Peanut Butter (serves 1 adult, 190kcals per portion) 1 apple 1 tablespoon of natural peanut butter (20g) 1. Slice the apple as desired. 2. Serve with a side of peanut butter for dipping. 15
17 WOMENS: Veggies and hummus (serves 1 adult, 114kcals per portion) 100g raw carrots 2 celery sticks 1 tablespoon reduced fat hummus (30g) 1. Cut the carrots and celery into sticks. 2. Dip into hummus. MENS: Veggies and hummus (serves 1 adult, 172kcals per portion) 100g raw carrots 2 celery sticks 2 tablespoon reduced fat hummus (60g) 1. Cut the carrots and celery into sticks. 2. Dip into hummus. 16
18 WOMENS: Crackers and Cream Cheese (serves 1 adult, 91kcals per portion) 1 wholegrain cracker 1 tablespoon of light cream cheese (35g) 4 slices of cucumber 1. Spread cream cheese on cracker. 2. Top with cucumber slices. MENS: Crackers and Cream Cheese (serves 1 adult, 179kcals per portion) 2 wholegrain crackers 2 tablespoon of light cream cheese (70g) 8 slices of cucumber 1. Spread cream cheese on crackers 2. Top each cracker with 4 cucumber slices. 17
19 WOMENS: Fruit cup (serves 1 adult, 100kcals per portion) 70g melon 70g grapes 40g 3% fat natural yogurt juice of 1 lime 4 mint leaves, chopped 1. Chop fruit into bite size pieces. 2. Top with natural yogurt. 3. Add chopped mint leaves and the lime juice. 4. Drizzle over chopped fruit. MENS: Fruit cup (serves 1 adult, 178kcals per portion) 120g melon 120g grapes 80g 3% fat natural yogurt juice of 1 lime 4 mint leaves, chopped 1. Chop fruit into bitesize pieces. 2. Top with natural yogurt. 3. Add chopped mint leaves and the lime juice. 4. Drizzle over chopped fruit. 18
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