FRUITS: High Performance Fresh (or frozen and thawed) cherries Bananas 150 grams fresh cranberries Recipe Book April ​ Peaches or mango Pears 2020 Shopping Lemon Lime List MEAT/FISH: 400 grams sausage substitute ​ Bacon 450 grams chicken mince ​ VEGETABLES: Chicken thighs, White Onions Beef kebab skewers Red onions 300 grams Extra lean beef mince ​ Spring Onions 280 grams salmon ​ Spinach 200 grams cooked and peeled prawns ​ Cherry Tomatoes 4 skinless chicken breast ​ Avocados 130 grams turkey breast ​ Mixed Peppers 1 pork tenderloin ​ Baby potatoes 24 king prawns, peeled and deveined ​ Green beans Silken (firm) tofu Courgette Kale GRAINS/BREADS/PASTAS & LEGUMES: Beetroot Wholegrain Bread Cucumber Black beans Radishes Tortillas Arugula (substitute with rocket if not Rolled oats available) Flatbread or Naan Celery stalks Lentils Butternut squash (Carrots or potatoes would Red lentils both be perfect substitutes for the squash, 2 flatbreads ​ just in case butternut is not in season) Fusilli pasta Cauliflower Breadcrumbs 1 jalapeño pepper, 4 wholegrain hamburger buns ​ ​ Shallots Coconut flour Lettuce Pitta bread pocket 2 hot red chillis ​ Flatbreads 1 Mooli ​ Red split lentils Beansprouts Wholewheat noodles Sweet potatoes Button mushrooms NUTS & SEEDS: Chopped almonds Chilli sauce Chia seeds Sweet chilli sauce Slivered almonds Black bean sauce Roasted peanuts Soy sauce Unsalted cashews Sesame Seeds Turmeric powder Almonds Dill Chives DAIRY: Red pepper flakes 24+ eggs Cacao powder ​ Milk Bay leaf Soy Milk Ground cumin Cheddar cheese Chilli powder Semi skimmed milk Ground Coriander Parmesan cheese Coriander leaves Low fat Greek yogurt Smoked sweet paprika Light coconut milk Cayenne pepper 125 grams coconut yogurt Yellow curry powder ​ Almond milk Dry thyme 230 milligrams fresh mozzarella Dried oregano ​ 400 milligrams fresh goat cheese Red pepper flakes ​ Yogurt Oregano Fat Free Greek yogurt Mint Feta cheese Garam masala Mozzarella cheese Chili powder Brie Parsley leaves Basil leaves CONDIMENTS: Chinese five spice Extra Virgin Olive Oil Avocado oil Vegetable broth Canola oil Sun dried tomato paste Pink Himalayan Salt Tandoori paste

White vinegar Vanilla Extract White wine vinegar Corn-starch White balsamic vinegar Brown sugar Red wine vinegar Almond butter Balsamic Vinegar Chocolate protein powder Fish sauce Marshmallows Dijon mustard Sugar Maple syrup Honey Chipotle Hot Sauce Garlic cloves Sriracha Fresh ginger TINNED STUFF: 3-4 tins diced tomatoes ​ 1 tin chickpeas ​ 1 tin light coconut milk ​ 2x 400 gram tins black beans ​

Desserts: 100 grams raw pecans ​ 175 grams pitted dates ​ 225 grams raw cashews ​ Coconut oil 160 millilitres full fat coconut milk ​ 900 grams frozen sweet cherries ​ 2 teaspoons arrowroot starch ​ 7 Flatbreads ​ Butter granulated sugar Vanilla extract Cinnamon 300 grams strawberries ​ 250 grams blackberries ​ 100 grams redcurrants ​ 500 grams raspberries ​ 175 grams golden caster sugar ​ 7 thin slices white bread ​ Plain low-fat Greek yogurt Honey 25 grams blueberries (fresh or frozen) ​ Unsweetened shredded coconut

HIGH PERFORMANCE RECIPE BOOK

SQUAREONEGROUPTRAINING.IE HIGH PERFORMANCE RECIPE BOOK When making a change to your diet, you should be looking forward to the new foods you’re going to eat. This is why we are delighted to present to you our High Performance Recipe Book. This recipe book is full of tasty, delicious foods to try at home not only by you but your family as well.

You can track your meals and macros or simply use it for new meal ideas.

I hope you enjoy these as much as we do at Square One Group Training!

Ronan Lewins Lead Coach DISCLAIMER

The recipes and information in this book have been created for the ingredients and techniques indicated. The publisher/author is not responsible for any specific health or allergy needs that require supervision nor any adverse reactions you may have to the recipes in this book - whether you have followed them as written or have modified them to suit your dietary requirements. Any nutritional advice and information provided in this book is based on the author’s own experiences, research and knowledge. The information provided is not to be used in place of proper medical advice. CONTENTS BREAKFASTS Vegetarian Breakfast Casserole 8 Vegan Breakfast Tacos 10 Savoury Oatmeal 12 Cherry Coconut Overnight Oats 14 Egg and Avocado Flatbread 16

SIDES & SMALL PLATES Roasted New Potato Salad with Lentils 20 Green Beans with Bacon-Balsamic Vinaigrette 22 Rocky Road Smoothie Bowl 24 Garlicky Kale & Pea Sauté 26 Crispy Beet and Mozzarella Salad 28 Spiced Red Lentil, Tomato, and Kale Soup 30

MAINS Cauliflower and Butternut Squash Curry 34 Roasted Cranberry and Goats Cheese Flatbread 36 Italian Meatballs and Pasta 38 Chipotle Black Bean Burgers 40 Tandoori Chicken Burgers 42 Sweet Chilli Chicken Burgers 44 Souvlaki Beef Kebabs 46 Greek Salmon Pita Sandwich 48 Pear Bacon and Brie Flatbread 50 Pad Thai 52 Chicken Saag 54 Turkey in Black Bean Sauce with Noodles 56 Chili-Glazed Pork With Sweet Potato Hash 58 Grilled Herb-Marinated Prawn Skewers 60 Kale Mushroom and Cashew Stir Fry 62

DESSERTS Cherry Vegan Cheesecake 66 French Toast Roll Ups 68 Chilled Summer Pudding 70 Blueberry Yoghurt Bark 72 BREAKFASTS BREAKFASTS 8 9

VEGETARIAN BREAKFAST 1 FATS 11 CASSEROLE 18 23 FIBRE CARBS 323 PROTEIN CALORIES 3 HOURS milk

rice or

spinach cheddar cheese milk

, chopped , soy milk cooking oil onion | TOTAL TIME: | TOTAL sausage substitute 6 wholegrain bread eggs Cut in 6 squares and enjoy while it’s hot! Cut in 6 squares and enjoy while it’s Ideally, cover and refrigerate overnight or for at least 2 hours. Ideally, uncovered for 35 to 45 minutes until golden on top. Bake the egg and pour evenly over the bread slices in the pan. Finally sprinkle with shredded shredded with sprinkle Finally pan. the in slices bread the over evenly pour and egg the cheese. Line the bottom of a 9 x 9 pan with the sausage substitute. Cut one inch strips from the the from strips inch one Cut substitute. sausage the with pan 9 x 9 a of bottom the Line to cover. bread and lay them across the sausage to add spinach, the chop finely required, If bowl. a in together milk and eggs the Beat Brown the sausage and onion in a little oil over a medium heat. Brown the sausage and onion in a little INSTRUCTIONS 4. Begin by preheating your oven to 180°C/350°F/gas Optional: Large handful of Optional: Large 50 to 75 grams shredded 50 to 75 grams shredded 4 slices 1 tablespoon 6 1 tablespoon 340 millilitres 400 grams 400 grams INGREDIENTS SERVES SERVES Of course you don’t have to use black salt to season your 10 dish. Sea salt or Himalayan salt works well too.

Kala namak has a pungent smell due to it’s sulphur content. 11

VEGAN BREAKFAST TACOS 2 FATS 42 19 16 FIBRE CARBS 378 PROTEIN CALORIES 40 MINUTES

tofu , sliced

, halved

, finely chopped black beans (to serve) (to serve) olive oil | TOTAL TIME: | TOTAL turmeric powder 4 , sliced (kala namak), to taste spring onions garlic clove tortillas salt cherry tomatoes avocado pepper, spring onion and chilli paste. pepper, Consume immediately. Taste and adjust black slices, avocado the with decorate tacos, warm onto scramble seasoning.tofu and beans black Pile Sprinkle with turmeric and black salt, stir and fry for another two minutes, just to warm warm to just minutes, two another for fry and stir salt, black and turmeric with Sprinkle through. they soften. tofu breaking it into small pieces with a fork. some room and add a block of silken Make stirring frequently, until both soften. stirring frequently, until gently oil same the in them fry and pan the on down side cut halves tomato the Place INSTRUCTIONS heat, low-medium over oil olive tablespoon 1 in onions spring and garlic chopped the Fry 4 soft 125 grams cooked 125 grams cooked 1 Sambal oelek 350 grams silken (firm) (firm) 350 grams silken 1 teaspoon Black 1 large 2 small 10 1 tablespoon 1 tablespoon INGREDIENTS SERVES SERVES Oats are a carb traditionally associated with breakfast and 12 some kind of sweet addition. Savoury oatmeal adds a twist to this classic dish.

Peppers are actually fruits because they are produced from a flowering plant and contain seeds - most people think of them as vegetables. 13

SAVOURY OATMEAL 5 FATS 45 24 15 FIBRE CARBS 409 PROTEIN CALORIES 20 MINUTES grated

, cored and chopped semi skimmed milk , minced | TOTAL TIME: | TOTAL white vinegar olive oil 1 Parmesan cheese rolled oats , thinly sliced, greens and whites separated greens and whites , thinly sliced, garlic egg bell pepper scallion Serve the oatmeal in a bowl immediately, topped with the poached egg. Serve the oatmeal in a bowl immediately, Poach the egg in swirling, simmering water for 3 minutes. Use a slotted spoon to remove remove to spoon slotted a Use minutes. 3 for water simmering swirling, in egg the Poach water. from the pan and drain of excess Then stir in parmesan and onion greens. Keep the oatmeal warm by covering the pot and turn the heat down to low. Add oats and milk, bring to a boil, then reduce to a simmer and cook until mixture starts to to starts mixture until cook and simmer a to reduce then boil, a to bring milk, and oats Add minutes should do. but is still slightly wet, about 5 thicken INSTRUCTIONS Season and continue to cook until soft. and garlic. Gently fry the onion whites, bell pepper, 1 large ½ teaspoon 30 grams salt and pepper 40 grams 240 millilitres 1 ½ 1 clove 1 teaspoon 1 teaspoon INGREDIENTS SERVES SERVES If you’re a fan of cherries grabbing them from the freezer 14 aisle ensures you can have them year round.

Cherries are especially high in polyphenols, a large group of plant chemicals that help fight cellular damage, reduce inflammation, and promote overall health. 15

CHERRY COCONUT 7 FATS 47 OVERNIGHT OATS 20 16 FIBRE CARBS 402 PROTEIN CALORIES , pitted 6 HOURS cherries shredded coconut

Greek yogurt | TOTAL TIME: | TOTAL light coconut milk vanilla extract honey 1 rolled oats (or frozen and thawed) (or frozen and thawed) salt fresh If the mixture is a little thick in the morning add a little more milk. If the mixture is a little thick in the morning Stir and serve cold. Cover and refrigerate at least 6 hours or overnight. Cover and refrigerate at least 6 hours or INSTRUCTIONS until well combined. mix all the ingredients In a mason jar or resealable container, Pinch 1 tablespoon unsweetened 1 tablespoon unsweetened 1 teaspoon ¼ teaspoon 25 grams 80 millilitres 12 190 grams low fat 190 grams INGREDIENTS SERVES SERVES Over easy” means turned over when almost cooked and 16 fried lightly on the other side, so that the yolk remains slightly liquid. 17

EGG AND AVOCADO 3 FATS 44 FLATBREAD 16 32 FIBRE CARBS 519 PROTEIN CALORIES 20 MINUTES

sliced to taste peeled and seed removed Olive Oil | TOTAL TIME: | TOTAL red pepper flakes 2 salt fried over easy avocado eggs cherry tomatoes Sprinkle with salt and fresh ground black pepper to taste, if desired. Sprinkle with salt and fresh ground black pepper to taste, Serve warm. Once the flatbread is warmed, spread with the mashed avocado almost to the edges. Once the flatbread is warmed, spread with Top with sliced tomatoes and fried eggs. Bake until the bread begins to toast. Bake roughly mash the avocado with the red pepper flakes. Meanwhile, Place flatbread on a flat baking sheet, drizzle on some olive oil and sprinkle with salt. Place flatbread on a flat baking sheet, drizzle INSTRUCTIONS 5. Begin by preheating your oven to 190°C/375°F/gas Salt and pepper 1 teaspoon 8 2 1 tablespoon 1 tablespoon 1 pinch 1 ripe 1 Flatbread or Naan 1 Flatbread INGREDIENTS SERVES SERVES SIDES & SMALL PLATES SIDES & SMALL PLATES 20 This is a fantastic accompaniment to a piece of grilled fish.

As members of Brassica or Sinapis genera, mustard plants are close relatives to broccoli. 21

ROASTED NEW POTATO 5 FATS 46 SALAD WITH LENTILS 10 17 FIBRE CARBS 371 PROTEIN CALORIES 1 HOUR

maple syrup

or lentils spinach

, finely chopped white wine vinegar avocado oil | TOTAL TIME: | TOTAL , finely chopped sea salt black pepper honey extra virgin olive oil fresh Dijon mustard sea salt 4 new potatoes dill chives Serves well either warm or cold. Place the hot potatoes in a large bowl with the lentils and spinach. Pour over the dressing dressing the over Pour spinach. and lentils the with bowl large a in potatoes hot the Place and stir until the potatoes are fully coated and the spinach is wilted. To make the dressing, add the dill and herbs to a small bowl or jar, then add the remaining remaining the add then jar, or bowl small a to herbs and dill the add dressing, the make To ingredients and stir to combine. with parchment paper. Roast for 50-60 minutes, or until golden. Scrub the potatoes and cut any larger ones so that they’re all roughly the same size (about (about size same the roughly all they’re that so ones larger any cut and potatoes the Scrub lined tray baking on roast and salt and oil avocado the with Coat ball). golf a of size the INSTRUCTIONS 6. Begin by preheating your oven to 200°C/400°F/gas ½ teaspoon 1 teaspoon ½ teaspoon ½ teaspoon 10 grams 10 grams 2 tablespoons 450 grams Herb dressing: 50 millilitres 1 tablespoon 1 tablespoon 1 teaspoon 150 grams cooked 1 kilogram 1 kilogram INGREDIENTS SERVES SERVES 22 Feel free to use the regular variety of balsamic too.

White balsamic vinegar, blends white grape must with white wine vinegar and is cooked at a low temperature to avoid darkening. 23

GREEN BEANS WITH 3 3 3 FATS 12 BACON-BALSAMIC 75 FIBRE CARBS PROTEIN VINAIGRETTE CALORIES 15 MINUTES almonds

shallots brown sugar | TOTAL TIME: | TOTAL white balsamic vinegar 8 green beans bacon slices Pour vinaigrette over beans, tossing gently to coat. Remove and allow to cool, add sugar and vinegar stir until the sugar dissolves then add add then dissolves sugar the until stir vinegar and sugar add cool, to allow and Remove the crumbled bacon. Cook the bacon in a pan until crisp. Remove, crumble and set aside. Remove, Cook the bacon in a pan until crisp. 1 further a for sauté and almonds add then minute, 1 for pan same the in shallots the Sauté minute. Rinse under cold water. Drain well and set aside. Rinse under cold water. INSTRUCTIONS Boil the beans for 2 minutes. 2 tablespoons 60 millilitres 2 55 grams minced chopped 3 tablespoons coarsely 1 kilogram 1 kilogram INGREDIENTS SERVES SERVES Coconut yoghurt can be traded for regular or low fat Greek 24 yoghurt if you’re not a fan.

The Rocky Road dessert was first created in Australia in 1853. 25

ROCKY ROAD 2 FATS 23 SMOOTHIE BOWL 26 12 FIBRE CARBS 279 PROTEIN CALORIES 5 MINUTES and marshmallows for topping and marshmallows

butter

protein powder

, almond courgette banana cacao powder almond milk | TOTAL TIME: | TOTAL chia seeds 2 coconut yogurt almonds Pour the blended mixture into the glasses and top with the remaining coconut yogurt, yogurt, coconut remaining the with top and glasses the into mixture blended the Pour almond slivers, almond butter and marshmallows. Enjoy cold! Blend all remaining ingredients except toppings together. toppings Blend all remaining ingredients except INSTRUCTIONS Pour half of the coconut yogurt in the bottom of two wide glasses or bowls. Slivered 90 grams frozen 1 teaspoon 1 tablespoon 125 grams 125 grams 2 scoops chocolate 120 millilitres 1 large frozen 1 large frozen INGREDIENTS SERVES SERVES This green feast is packed full of nutrients and loads of 26 fibre. A great side dish.

Kale was originally known as peasant’s cabbage. 27

GARLICKY KALE 4 5 3 FATS 11 & PEA SAUTÉ 85 FIBRE CARBS PROTEIN CALORIES 12 MINUTES

, trimmed and chopped , thinly sliced olive oil , finely chopped sugar | TOTAL TIME: | TOTAL 1 kale garlic

frozen peas red chilli cloves Cook 2 minutes or until heated through. Cook for a further 6 minutes or until kale is tender, stirring occasionally then gently stir in in stir gently then occasionally stirring tender, is kale until or minutes 6 further a for Cook the peas. often. sugar and ½ teaspoon of salt. Add kale, INSTRUCTIONS stirring minutes, 2 around for oil the in chilli and garlic cook medium, on pan large a In ½ teaspoon 1 pound 1 hot 2 tablespoons 2 bunches 2 INGREDIENTS SERVES SERVES 28

Beetroot contains high amounts of boron, which is directly related to the production of human sex hormones. 29

CRISPY BEET AND 2 5 6 FATS MOZZARELLA SALAD 10 FIBRE CARBS 130 PROTEIN CALORIES if not available) 45 rocket , torn

inch-thick slices ¼ inch-thick trimmed and cut into , scrubbed,

fresh mozzarella olive oil red wine vinegar | TOTAL TIME: | TOTAL , chopped and seeded beetroot , thinly sliced 10 radishes cucumber Divide among serving plates and top with the torn mozzarella. In large bowl, toss cooled beets with cucumber, radishes, rocket, vinegar, remaining 1 vinegar, rocket, radishes, In large bowl, toss cooled beets with cucumber, tablespoon oil and ½ teaspoon each of the salt and pepper. Roast for 20 to 25 minutes or until they start to turn golden brown and crisp. Set aside to to aside Set crisp. and brown golden turn to start they until or minutes 25 to 20 for Roast cool. teaspoon salt. Arrange these in in these Arrange salt. teaspoon ¼ and oil tablespoons 2 with beetroot the toss Meanwhile sheets. a single layer on 2 large rimmed baking INSTRUCTIONS 8. Begin by preheating your oven to 230°C/450°F/gas kilogram arugula (substitute with 1⅓ kilogram arugula (substitute 3 tablespoons 230 milligrams 3 tablespoons 3 tablespoons 1 10 1½ pounds INGREDIENTS SERVES SERVES Loads of protein and fibre-packed red lentils. Nutritious 30 and super filling!

In the Middle East, lentil seeds have been found dating back more than 8000 years. 31

SPICED RED LENTIL, 8 4 FATS 31 TOMATO, AND KALE SOUP 10 FIBRE CARBS 200 PROTEIN CALORIES baby spinach leaves or , as needed kale 30 MINUTES , to taste , to taste , rinsed and drained , with juices , or to taste

vegetable broth

, minced red lentils

tomatoes , diced , diced ground cumin extra-virgin olive oil extra-virgin chilli powder | TOTAL TIME: | TOTAL ground coriander paprika sweet smoked cayenne pepper 6 sea salt and pepper garlic cloves celery stalks bay leaf sweet onion Just leave an inch gap at the top for expansion. When cooled, the soup can be stored in your fridge in an air-tight container for 3 to 5 days, days, 5 to 3 for container air-tight an in fridge your in stored be can soup the cooled, When or you can freeze it in a freezer-safe container for a couple of months. Stir in kale or spinach and cook until wilted. bread! Serve and enjoy with a chunk of crusty Add the can of tomatoes (with juice), broth and lentils. Bring to the boil, reduce heat, and and heat, reduce boil, the to Bring lentils. and broth juice), (with tomatoes of can the Add until the lentils are tender. uncovered, for about 20 to 25 minutes, then simmer, then add the celery and sauté for a further few minutes, before stirring in the bay leaf and and leaf bay the in stirring before minutes, few further a for sauté and celery the add then paprika and cayenne). coriander, the spices (cumin, chili powder, INSTRUCTIONS minutes 5 to 4 for oil the in garlic and onion the sauté heat medium over pot, large a In Fine grain 3 handfuls de-stemmed and chopped 400 gram tin diced 1 to 1½ litres low-sodium 75 grams uncooked ½ teaspoon ½ teaspoon ⅛ teaspoon 1 1½ teaspoons 2 teaspoons 2 large 1 3 1 tablespoon 1 tablespoon INGREDIENTS SERVES SERVES MAIN COURSES MAIN COURSES This fantastic curry can also be used as a base for any type 34 of meat should you want to add. 35

CAULIFLOWER AND 2 FATS 65 BUTTERNUT SQUASH CURRY 26 15 FIBRE CARBS 478 PROTEIN CALORIES would both be perfect perfect be both would potatoes or Carrots 30 MINUTES (

to taste fresh ginger

curry powder

tomatoes , cut into florets , minced butternut squash , diced , drained canola oil light coconut milk | TOTAL TIME: | TOTAL 4 coriander onion lime cauliflower chickpeas jalapeño pepper Serve garnished with the chopped coriander. Simmer gently for 15 to 20 minutes, until the vegetables are tender, add the lime juice and and juice lime the add tender, are vegetables the until minutes, 20 to 15 for gently Simmer season with salt and black pepper. further 2 minutes. Stir in the tomatoes and coconut milk and turn the heat down to low. soft and translucent. a for cook and Stir powder. curry and jalapeño, chickpeas, cauliflower, squash, the Add INSTRUCTIONS is onion the until minutes, 2 about for heat medium a over oil in ginger and onion the Sauté Chopped 400 gram tin Juice of 1 Salt and black pepper 1 1 tablespoon yellow 400 gram tin diced substitutes for the squash, just in case butternut is not in season) substitutes for the squash, 1 head 1 tin 1 medium ½ tablespoon minced 250 grams cubed tablespoon ½ tablespoon INGREDIENTS SERVES SERVES These are also a great snack and can be sliced up into as 36 many as 16 slices.

Cranberries can be used as fabric dyes. 37

ROASTED CRANBERRY AND 4 FATS 56 GOATS CHEESE FLATBREAD 12 12 FIBRE CARBS 372 PROTEIN CALORIES 35 MINUTES , crumbled . shallots

dry thyme

goat cheese

maple syrup

cranberries

fresh | TOTAL TIME: | TOTAL salt 4 fresh flatbreads and flatbread is crispy. Serve hot. of the breads dividing evenly. softened is cheese the until rack oven the on directly bake and cheese goat the with Top mixture is fairly thick. Set aside. top the over mixture cranberry the spoon then pan baking flat a on flatbreads the Arrange Roast, turning over a couple of times, until the cranberries burst and the mixture is is mixture the and burst cranberries the until times, of couple a over turning Roast, bubbling with the edges starting to caramelise. the and down broken all are cranberries the until further stir and oven the from Remove Then mix the cranberries, maple syrup, shallot, thyme and salt in an 8 x 8 inch baking dish. shallot, thyme and salt in an 8 x Then mix the cranberries, maple syrup, INSTRUCTIONS 5. Begin by preheating your oven to 190°C/375°F/gas ¼ teaspoon 2 400 milligrams 3 tablespoons pure 3 tablespoons 1 tablespoon finely chopped ½ teaspoon chopped 150 grams 150 grams INGREDIENTS SERVES SERVES Experiment with diferent types of mince, chicken or turkey 38 mince is good and the more traditional Italian meatballs also have pork in them.

It is nearly 60 percent more expensive to obtain dietary fibre from fresh tomatoes as from the same portion of tinned tomatoes. 39

ITALIAN MEATBALLS 4 FATS 67 AND PASTA 33 11 FIBRE CARBS 490 PROTEIN CALORIES 25 MINUTES

beef mince

chopped tomatoes | TOTAL TIME: | TOTAL brown sugar fusilli olive oil 3 sun dried tomato paste celery garlic

onions dried oregano cloves Cook the pasta as per packet instruction and serve with the cooked meatballs and sauce. meatballs instruction and serve with the cooked Cook the pasta as per packet down to a gently simmer. Season with salt and pepper to taste. Fry the meatballs in olive oil on a medium to high heat, browning on all sides. right heat the turn and pan the in sauce the add colour, enough have they as soon As Add 1 finely chopped garlic clove and the oregano to the beef mince. Mix well and form into balls. Blend the chopped tomatoes, tomato paste and sugar with a little water. Then add the the add Then water. little a with sugar and paste tomato tomatoes, chopped the Blend onion/celery/garlic mix and blend further. Chop or mash 2 cloves of the garlic and add to the pan. Fry for another 2 mins, then take take then mins, 2 another for Fry pan. the to add and garlic the of cloves 2 mash or Chop of the heat. Coat a non-stick fry-pan with olive oil, chop the onion and celery finely and fry gently until until gently fry and finely celery and onion the chop oil, olive with fry-pan non-stick a Coat translucent. INSTRUCTIONS consistency. and mortar until it forms a paste like Grind the lean beef mince with a pestle 8 grams soft Pinch 225 grams 4 400 g ram tin 20 grams 1 teaspoon 1 teaspoon 2 small 80 grams 300 grams extra lean 300 grams INGREDIENTS SERVES SERVES Add a handful of finely diced mushrooms to add a bit more 40 moisture.

Pronounced chi-POHT-lay in case you wondered. 41

CHIPOTLE BLACK 1 5 FATS 32 BEAN BURGERS 13 FIBRE CARBS 217 PROTEIN CALORIES 25 MINUTES , drained and rinsed , drained and

to taste

, roughly chopped black beans olive oil coriander

corn-starch cumin | TOTAL TIME: | TOTAL sriracha 4 onion rolled oats garlic Hot Sauce

fresh salt cloves Serve immediately. Very carefully flip and cook for an additional 4-6 minutes until the opposite side is browned browned is side opposite the until minutes 4-6 additional an for cook and flip carefully Very and set as well. Form the bean mixture into patties and carefully transfer to the pan. Form the bean mixture into patties and is browned and set. Cook for about 5-7 minutes until the bottom Transfer to a large mixing heat. Heat the olive oil in a large pan over medium bowl, stir in the oats and remaining black beans. add the peppers, cumin, salt, corn-starch, cilantro, and sriracha. Blend for a further 10 to 20 20 to 10 further a for Blend sriracha. and cilantro, corn-starch, salt, cumin, peppers, the add seconds. INSTRUCTIONS Then combined. well until processor food a in garlic and onion beans, black the half Blend 2 tablespoons Handful 1 teaspoon 40 grams 2 teaspoons Pinch 1 tablespoon ½ medium 3 Chipotle 2 400 gram tins 2 400 gram INGREDIENTS SERVES SERVES Try diferent types of burgers by switching in diferent curry 42 pastes. Also great “bunless” and with a salad.

Tandoori got the name from the clay oven its cooked in which is the ‘Tandoor’. 43

TANDOORI CHICKEN 4 7 FATS 28 BURGERS 35 FIBRE CARBS 310 PROTEIN CALORIES 20 MINUTES

buns Tandoori paste lemon zest

and peaches or mango (optional) breadcrumbs lemon juice | TOTAL TIME: | TOTAL salt ground black pepper ground cumin chicken mince chicken 4 egg hot sauce cucumbers Serve the burgers on buns and top with sliced cucumbers and peaches (or mango), and and mango), (or peaches and cucumbers sliced with top and buns on burgers the Serve creamy dressing. serve with a dollop of yogurt or preferred Preheat your grill to medium and cook the patties for 10 to 12 minutes on each side, or until until or side, each on minutes 12 to 10 for patties the cook and medium to grill your Preheat all the way through. cooked and cumin (and the hot sauce, if you like a bit of heat). if you like and cumin (and the hot sauce, and refrigerate until ready to use. Shape the mixture to form 6 burger patties INSTRUCTIONS zest, salt, pepper egg, lemon juice and paste, with the breadcrumbs, Combine the chicken 4 wholegrain hamburger 4 wholegrain hamburger Sliced Yogurt or creamy dressing of your choosing ½ teaspoon ½ teaspoon 1 dash 1 tablespoon 1 teaspoon finely grated ¾ teaspoon 45 grams dry 45 grams 2 tablespoons prepared 1 large 450 grams 450 grams INGREDIENTS SERVES SERVES If you can’t get coconut flour feel free to substitute regular 44 flour into the mix.

Loads of really good low or no calorie sweet chilli sauces out there. 45

SWEET CHILLI 1 2 FATS CHICKEN BURGERS 34 14 FIBRE CARBS 265 PROTEIN CALORIES 25 MINUTES , sifted

, visible fat removed and roughly chopped removed and roughly , visible fat of choice (optional)

(optional) to top , chopped finely , chopped coconut flour , chopped finely chilli sauce | TOTAL TIME: | TOTAL 8 chicken thighs chicken onion garlic egg Repeat until all burgers have been cooked. Coat with sweet chilli sauce and serve in in serve and sauce chilli sweet with Coat cooked. been have burgers all until Repeat burger buns or with a fresh green salad. around 3-4 minutes, before flipping and cooking for another 3-4 minutes or until cooked cooked until or minutes 3-4 another for cooking and flipping before minutes, 3-4 around through. Using your hands, form into burger patties. for heat medium a over side each on burgers the cook and oil with pan frying a Coat combined. egg and chilli sauce and mix well. coconut flour, Place into a large mixing bowl, add the INSTRUCTIONS well very until flakes pepper red and pepper salt, garlic, onion, thighs, chicken the Blend 1 large 1 tablespoon Sweet chilli sauce Pepper Red pepper flakes 2 tablespoons 1 medium 1 clove Salt 1 kilogram 1 kilogram INGREDIENTS SERVES SERVES Experiment with diferent cuts of beef for this. Filet mignon 46 is the gold standard but porterhouse or ribeye are both great options. 47

SOUVLAKI BEEF KEBABS 5 8 FATS 28 16 FIBRE CARBS 287 PROTEIN CALORIES 17 MINUTES (about 200 grams each) (about 200

olive oil red wine vinegar lemon juice beef kebab skewers beef kebab dried mint dried oregano salt | TOTAL TIME: | TOTAL 4 garlic minced

cloves Grill for 8-12 minutes, rotating once halfway through. Grill for 8-12 minutes, rotating once halfway Let rest for 8 minutes before serving. Marinate for 30 minutes or preferably overnight, turning once. Marinate for 30 minutes or preferably overnight, Pre-heat your grill on high. Whisk together the remaining ingredients and drizzle over the kebabs. Whisk together the remaining ingredients INSTRUCTIONS baking dish in a single layer. beef in a large Arrange the skewered 2 teaspoons ½ teaspoon chili flakes 3 1 tablespoon 1 tablespoon 2 tablespoons 2 tablespoons 2 tablespoons 2 tablespoons 4 ready made 4 ready made INGREDIENTS SERVES SERVES These are great prepared with pre cooked tinned or 48 pouches of cooked salmon. 49

GREEK SALMON 3 FATS 32 PITA SANDWICH 44 24 FIBRE CARBS 514 PROTEIN CALORIES 5 MINUTES

red onion Greek yogurt

salmon fresh dill , halved

cucumber feta cheese pocket, cut in half pocket, | TOTAL TIME: | TOTAL 2 lettuce cherry tomatoes pitta bread cheese, and dill. cheese, Stuf generous amounts of the mixture with a crisp lettuce leaf into pita pockets and serve. INSTRUCTIONS feta tomatoes, onion, red cucumber, yogurt, salmon, the combine gently bowl, a In 2 leaves 1 10 2 tablespoons 1 teaspoon chopped 2 tablespoons Fat Free 2 tablespoons 50 grams chopped 40 grams finely chopped 280 grams poached 280 grams INGREDIENTS SERVES SERVES Trade in the bacon for some turkey bacon to trim the fat in 50 this dish and bump the protein a little.

Legitimate Brie must be made in the Seine-et-Marne area south of Paris, the rest are just very good forgeries. 51

PEAR BACON AND 2 FATS 41 BRIE FLATBREAD 29 26 FIBRE CARBS 503 PROTEIN CALORIES 16

salad

, cooked and crumbled , cooked sliced very thin Rocket | TOTAL TIME: | TOTAL bacon flatbreads 2 brie mozzarella cheese mozzarella , thinly sliced and pear Remove from the oven, garnish with the salad, drizzle with balsamic glaze, cut into wedges wedges into cut glaze, balsamic with drizzle salad, the with garnish oven, the from Remove and serve immediately. Remove from the oven, sprinkle with both cheeses, the pear slices and crumbledReturn bacon. to the oven and bake for 3 to 4 more minutes, or until the cheeses are bubbling. Place the flatbreads on a baking sheet and warm in the oven for 2 minutes. Place the flatbreads on a baking sheet and INSTRUCTIONS 5. Begin by preheating your oven to 190°C/375°F/gas Balsamic glaze 4 rashers of For the garnish: Spinach 50 grams 60 grams ½ a 2 prebaked 2 prebaked INGREDIENTS SERVES SERVES Pad Thai follows a Thai culinary tradition of using all five 52 tastes which are salty, sour, sweet, spicy and bitter.

Pad Thai is also know as Phad Thai 53

PAD THAI 1 5 7 FATS 14 FIBRE CARBS 139 PROTEIN CALORIES 20 MINUTES prawns , chopped

peanuts ginger

, chopped shredded or spiralised , crushed fish sauce | TOTAL TIME: | TOTAL 4 diced beansprouts lime coriander spring onions garlic shredded , beaten and seasoned courgettes egg mooli red chilli Flavour with the lime juice and fish sauce and transfer to four bowls. Scatter with the coriander and chopped peanuts and serve. Cook for another 2 minutes until the prawns have warmed though and the water has allCook for another 2 minutes until the prawns but evaporated. Rapidly stir-fry, to get scrambled egg mixed with the spring onions and chilli. minutes, then add the beansprouts and the prawns. Add the mooli and stir-fry for another 4 Stir fry the chilli, ginger and garlic until fragrant, then add the spring onions for 2 minutes. minutes. 2 for onions spring the add then fragrant, until garlic and ginger chilli, the fry Stir the egg. Scrape everything to one side and add INSTRUCTIONS hot. Heat 1 teaspoon of oil in a wok until smoking 2 tablespoon roasted Juice of 1 1 tablespoon ½ bunch 2 50 grams and peeled 200 grams cooked 2 sliced 1 1 1 1 tablespoon grated 1 clove Sesame oil INGREDIENTS SERVES SERVES Saag” indicates a leaf-based dish. This could be spinach, 54 mustard leaf, collard greens etc.

Cumin is the second (right after the black pepper) most popular spice in the world today. 55

CHICKEN SAAG 6 4 FATS 28 43 FIBRE CARBS 330 PROTEIN CALORIES 45 MINUTES

cut into large chunks

, peeled spinach

, seeded chopped tomatoes | TOTAL TIME: | TOTAL turmeric warmed to serve ginger fresh ground coriander garam masala ground cumin 4 red split lentils chicken breast chicken garlic

rotis , chopped cloves red chillies cloves onion Simmer slowly for 25 minutes, season to taste, add the spinach and stir until wilted. Simmer slowly for 25 minutes, season to taste, Serve with warmed rotis. ½ 1 with along with tomatoes chopped and lentils the adding before minutes 5 for Cook tins of water. Add the dry spices and cook for a further minute, before adding the chicken pieces, pieces, chicken the adding before minute, further a for cook and spices dry the Add stirring to coat in the spices. Heat 1 teaspoon of olive oil in a large pan and gently fry the paste for 2 minutes, untilHeat 1 teaspoon of olive oil in a large pan fragrant. INSTRUCTIONS to a paste. Blend the chillies, garlic, ginger and onion 260 grams 4 small 4 skinless 150 grams 400 gram tin 1 teaspoon ½ teaspoon 4 Olive oil 1 teaspoon 1 teaspoon 2 4 cm piece 1 2 INGREDIENTS SERVES SERVES Black bean sauce is popular sauce in Cantonese and 56 Sichuan cooking.

Sichuan is a southwestern Chinese province. 57

TURKEY IN BLACK BEAN 6 4 FATS 48 SAUCE WITH NOODLES 39 FIBRE CARBS 402 PROTEIN CALORIES 30

wholewheat noodles black bean sauce | TOTAL TIME: | TOTAL spray 1 green pepper red pepper turkey breast turkey onion garlic clove Finally add the cooked noodles to a bowl and serve topped with the turkey. Finally add the cooked stirring in the black bean sauce and allowing to heat through. stirring in the black bean sauce and allowing to the pack instructions Meanwhile cook the noodles according Add the turkey and cook until starting to colour. and cook until starting Add the turkey before cooked, is turkey the until fry to continue and pepper green and red the add Now, into strips. the oil, and fry the onion and garlic until softened. Spray a non-stick frying pan or wok with INSTRUCTIONS turkey the cut and garlic the crush and peel then pepper, and onion the chop and Prepare 100 grams medium 1 130 grams 1 small ½ medium ½ medium Cooking oil INGREDIENTS SERVES SERVES 45 grams stir in 58 Feel free to switch out the pork for any other lean meat. 59

CHILI-GLAZED PORK WITH 5 FATS 33 SWEET POTATO HASH 35 10 FIBRE CARBS 366 PROTEIN CALORIES 25 MINUTES olive oil

, chopped

maple syrup

, chopped | TOTAL TIME: | TOTAL chili powder 4 baby spinach (optional) sweet potatoes shallots pork tenderloin tossing until wilted. if desired. Serve the pork and potatoes in bowls splashed with the hot sauce, Add the shallots and cook, stirring occasionally, until beginning to brown, then add the the add then brown, to beginning until occasionally, stirring cook, and shallots the Add cook, and spinach the add Finally, tender. until occasionally, tossing cook, and potatoes Meanwhile, grate the sweet potatoes. Meanwhile, pan over a medium-high heat. Heat the remaining oil in a large non-stick Grill, turning and basting with the maple syrup twice, until cooked through. Set aside to to aside Set through. cooked until twice, syrup maple the with basting and turning Grill, rest for 5 minutes before slicing. Place the pork on a foil-lined rimmed baking sheet and rub with 1 teaspoon of the oil, thePlace the pork on a foil-lined rimmed baking chili powder and ¼ teaspoon each of salt and pepper. INSTRUCTIONS Heat your grill to medium. 2 large 140 grams Hot sauce Black pepper 2 tablespoons pure 2 medium 1 tablespoon and 1 teaspoon 1 tablespoon 1 teaspoon Salt 1 INGREDIENTS SERVES SERVES Prawns have claws on three of their five pairs of legs, 60 shrimp have claws on two of their five pairs of legs. In cuisine pretty much interchangeable. 61

GRILLED HERB-MARINATED 1 5 FATS PRAWN SKEWERS 35 13 FIBRE CARBS 285 PROTEIN CALORIES 45 MINUTES

orange juice

ground black pepper lime juice

, peeled and deveined extra-virgin olive oil fresh fresh | TOTAL TIME: | TOTAL ground cumin salt 4 fresh basil leaves coriander leaves coriander parsley leaves king prawns garlic cloves Serve immediately with your choice of rice and sides. Place the loaded skewers on a grill pan coated with cooking spray and top with any any with top and spray cooking with coated pan grill a on skewers loaded the Place remaining marinade. cooked. Grill around 5 inches from heat for 2 minutes on each side or until the prawns are Remove your prawns from the marinade and divide them evenly on to 4 wooden skewers. Marinate in refrigerator for 30 minutes, stirring a couple of times. Marinate in refrigerator for 30 minutes, stirring Preheat your grill to high. smooth. to coat evenly. Place in a bowl with the prawns, stirring INSTRUCTIONS until processor food a in prawns the except everything combine marinade, the make To 24 2 3 tablespoons 1 tablespoon 10 grams 20 grams 3 tablespoons 10 grams INGREDIENTS SERVES SERVES ½ teaspoon ¼ teaspoon freshly ½ teaspoon 62

Cashews are actually the kidney-shaped seeds that adhere to the bottom of the cashew apple 63

KALE MUSHROOM AND FATS 10 16 CASHEW STIR FRY 13 14 FIBRE CARBS 237 PROTEIN CALORIES 25 , sliced soy sauce

salt , grated

, deseeded and finely sliced , deseeded and finely

cashews , shredded | TOTAL TIME: | TOTAL Chinese five spice button mushrooms kale frozen peas sesame oil 10 red chillies fresh ginger Stir in the five spice and soy sauce, then serve piping hot with flu fy Jasmin rice. Add the kale and peas and cook for a further 2 to 3 minutes to heat through. Add the kale and peas and cook for a further more. Add the cashews and cook for 2 minutes Add the mushrooms, ginger and chilli and cook until starting to brown. Add the mushrooms, ginger and chilli and INSTRUCTIONS a wok or large non-stick frying pan. Heat the sesame oil on medium-high in 2 teaspoons 2 tablespoons reduced 400 grams 350 grams 75 grams unsalted 300 grams 300 grams 25 grams 1 to 2 mild 1 teaspoon 1 teaspoon INGREDIENTS SERVES SERVES DESSERTS DESSERTS You can trade the arrowroot starch for 1½ teaspoons of 66 corn-starch.

The United States produces 80% of the world’s pecans. 67

CHERRY VEGAN 5 7 FATS 39 CHEESECAKE 27 FIBRE CARBS 369 PROTEIN CALORIES 3 HOURS : , chilled , pitted lemon juice Filling

, melted and cooled

maple syrup sweet cherries maple syrup lemon juice full fat coconut milk : arrowroot starch | TOTAL TIME: | TOTAL lemon zest water coconut oil raw cashews 8 raw pecans pitted dates crust sea salt cheesecake. Add the arrowroot and whisk until smooth. the over serve then temperature, room to cool to allow bubbly, and thick until Cook Meanwhile, combine the cherries, water, maple syrup, and lemon juice in a pan over over pan a in juice lemon and syrup, maple water, cherries, the combine Meanwhile, medium-high, and stir for about 12 to 15 minutes. Pour the filling over the pecan crust and pop into the freezer for 2 to 3 hours to set. parchment the up pull then slightly thaw to freezer the from remove ready, you’re When paper to remove. Blend together until smooth and creamy. Drain cashews and add them into a blender, followed by the lemon juice, coconut oil, oil, coconut juice, lemon the by followed blender, a into them add and cashews Drain chilled coconut milk (just and leave the clear liquid), and maple use solid milk from the top syrup. Line a loaf tin with parchment paper. Carefully pack down the mixture using your fingers. fingers. your using mixture the down pack Carefully paper. parchment with tin loaf a Line This will serve as the crust. In a food processor, add the pecans, sea salt, and dates. Process until a small ball forms forms ball small a until Process dates. and salt, sea pecans, the add processor, food a In dough. Set aside. and then until the mixture resembles a loose INSTRUCTIONS hour. soak for one Cover the cashews with boiling water, ½ teaspoon 2 tablespoon pure 1 tablespoons 2 teaspoons For the Sweet Cherry Topping: Cherry For the Sweet 900 grams frozen 80 millilitres 80 millilitres 160 millilitres 80 millilitres pure For The Vegan Cheesecake Cheesecake For The Vegan 225 grams squeezed 80 millilitres freshly 100 grams 100 grams 175 grams Pinch For the INGREDIENTS SERVES SERVES You can also use diferent types of bread for these. Even 68 tortilla wraps work pretty well.

In Scotland, French toast is traditionally served with sausage between two slices of French toast, eaten as a sandwich. 69

FRENCH TOAST ROLL UPS 0 4 FATS 43 10 FIBRE CARBS 250 PROTEIN CALORIES 30 MINUTES

semi-skimmed milk | TOTAL TIME: | TOTAL cinnamon vanilla extract 7 sugar granulated sugar to grease eggs Flatbreads butter, coconut, fruit etc. butter, Dust with powdered sugar before serving. Roll up the flatbreads, slice and stick with a toothpick if desired. any of your favourite toppings – Nutella, peanutEat warm with dipping syrup or fill with Dip one flatbread, in the batter, let excess drip of and cook until golden on both sides. let excess Dip one flatbread, in the batter, Transfer to a plate and repeat with the remaining breads. Grease a large non-stick pan and place over medium heat. Grease a large non-stick pan and place INSTRUCTIONS and set aside. Whisk together all the batter ingredients Powdered Your favourite syrup 1 teaspoon ½ teaspoon To Serve: 5 2 tablespoons 55 grams Butter Toothpicks (optional) Batter: For the French Toast 7 INGREDIENTS SERVES SERVES A tad more indulgent than most of our recipes, but an 70 array of good stuf thrown in with some not so good but calorically pretty good as a “pudding’. 71

CHILLED SUMMER PUDDING 7 1 FATS 40 FIBRE 3.5 CARBS 175 PROTEIN CALORIES 6 HOURS 20 MINUTE 20 6 HOURS

| TOTAL TIME: | TOTAL white bread raspberries blackberries strawberries 8 redcurrants golden caster sugar Remove onto the plate by simply tipping the bowl upside down until you feel it loosen. loosen. it feel you until down upside bowl the tipping simply by plate the onto Remove Paint any gaps of dry bread with the remaining juice. Bring cling film up and loosely seal. Put a side plate on top and weight down. Chill for 6 for Chill down. weight and top on plate side a Put seal. loosely and up film cling Bring hours or overnight. Add the strawberries to the fruit, stir and add to the pudding bowl, dip the last of the bread bread the of last the dip bowl, pudding the to add and stir fruit, the to strawberries the Add leftover juice for later. a lid, trimming to fit - keep in the juice and make Dip the whole piece of bread into the fruit juice to coat then place into the bottom of of bottom the into place then coat to juice fruit the into bread of piece whole the Dip fit they that so sides basin’s the around press and pieces rectangular the Dip basin. the just trim the last piece to fit. together neatly, Remove the crusts from the bread. Cut 4 slices of bread in half then cut 2 slices into 4 into slices 2 cut then half in bread of slices 4 Cut bread. the from crusts the Remove whole. triangles each and leave the final piece Cook for 3 minutes over a low heat, stirring occasionally until softened. Sieve the fruit and and fruit the Sieve softened. until occasionally stirring heat, low a over minutes 3 for Cook line a pudding basin with cling film, allowing thejuice into a bowl and while its straining, edges to overhang by about 15 cm. tablespoons of water in a large pan until the sugar dissolves, then bring to a boil for 1 for boil a to bring then dissolves, sugar the until pan large a in water of tablespoons the strawberries). minute before adding in the fruit (except INSTRUCTIONS 3 and sugar heat Gently separate. strawberries the keeping - fruit the dry and Wash 175 grams 7 thin slices 250 grams 250 grams 100 grams 500 grams 300 grams 300 grams INGREDIENTS SERVES SERVES 72 73

BLUEBERRY YOGHURT BARK 2 9 FATS 18 13 FIBRE CARBS 202 PROTEIN CALORIES 45 MINUTES or frozen) shredded coconut

Greek yogurt fresh (

| TOTAL TIME: | TOTAL vanilla extract honey 1 , roughly chopped blueberries almonds Keep in the freezer until ready to enjoy. Break into odd sized pieces. Pour into the container in a thin, even layer and top with blueberries, coconut, and and coconut, blueberries, with top and layer even thin, a in container the into Pour almonds. Cover and freeze until solid. In a small bowl, gently combine the yogurt, honey, and vanilla extract. honey, In a small bowl, gently combine the yogurt, INSTRUCTIONS with parchment or greaseproof paper. freezer safe airtight container Line a shallow, 1 tablespoon unsweetened 1 tablespoon unsweetened 5 1 teaspoon 1 teaspoon ¼ teaspoon 25 grams 125 grams plain low -fat 125 grams INGREDIENTS SERVES SERVES HIGH PERFORMANCE RECIPE BOOK SQUAREONEGROUPTRAINING.IE