Week four diet plan
DIY oaty fruity cereal
DIY oaty fruity cereal
“Eating a tasty, nutritious breakfast is a great way to help kick-start your day the best way you can. Make a big batch of healthy cereal, then store it in an airtight container for up to four weeks. I’ve given you two great ways to serve it here, but feel free to come up with your own ideas. ”
NUTRITION PER SERVING
NUTRITION PER SERVING
Ingredients:
Ingredients:
- CEREAL
- 100g dried fruit, such as sultanas, raisins, dried apricots
- 50g mixed unsalted nuts, such as almonds, hazelnuts, walnuts
- 50g mixed seeds, such as pumpkin, sunflower, sesame, poppy
- 400g porridge oats
- 1 teaspoon ground cinnamon , optional
- Milk or Natural Yoghurt , to serve
- BIRCHER (SERVES 4)
- 1 Eating Apple Roughly 400ml milk
- CEREAL
- 100g dried fruit, such as sultanas, raisins, dried apricots
- 50g mixed unsalted nuts, such as almonds, hazelnuts, walnuts
- 50g mixed seeds, such as pumpkin, sunflower, sesame, poppy
- 400g porridge oats
- 1 teaspoon ground cinnamon , optional
- Milk or Natural Yoghurt , to serve
- BIRCHER (SERVES 4)
- 1 Eating Apple Roughly 400ml milk
Method:
Method:
- To make the basic cereal, roughly chop any larger dried fruit and nuts, then place into a large bowl along with the seeds, oats and cinnamon (if using).
- Tip into an airtight container.
- Now you have two choices. To serve your cereal as it is, place a handful of cereal (roughly 50g) per person into your serving bowls.
- Add milk or natural yoghurt and chopped fresh fruit, if you like, then serve.
- To make bircher muesli for 4 people, add 200g of the cereal to a large bowl.
- Place a box grater on a board, then coarsely grate the apple, discarding the core. Add it to your oaty cereal.
- Pour over enough milk to cover, then mix well.
- Cover the bowl with clingfilm, then pop in the fridge to soak overnight.
- When you’re ready to eat, give the bircher a good stir, divide between your bowls, then serve with chopped fresh fruit, if you like.
- To make the basic cereal, roughly chop any larger dried fruit and nuts, then place into a large bowl along with the seeds, oats and cinnamon (if using).
- Tip into an airtight container.
- Now you have two choices. To serve your cereal as it is, place a handful of cereal (roughly 50g) per person into your serving bowls.
- Add milk or natural yoghurt and chopped fresh fruit, if you like, then serve.
- To make bircher muesli for 4 people, add 200g of the cereal to a large bowl.
- Place a box grater on a board, then coarsely grate the apple, discarding the core. Add it to your oaty cereal.
- Pour over enough milk to cover, then mix well.
- Cover the bowl with clingfilm, then pop in the fridge to soak overnight.
- When you’re ready to eat, give the bircher a good stir, divide between your bowls, then serve with chopped fresh fruit, if you like.
Jools’ favourite smoothies & ice lollies
Jools’ favourite smoothies & ice lollies
“These are two of my favorite recipes, but feel free to have fun experimenting with different flavors ”
NUTRITION PER SERVING
Ingredients:
- for a berry smoothie:
- 1 mug of frozen berries , (200g)
- 1 mug of unsweetened almond milk , (300ml)
- 6 tablespoons natural yoghurt
- 1 super-ripe banana
- 1 small handful of porridge oats , (35g)
- 1 tablespoon mixed seeds , (I like flax-seeds and sunflower seeds)
- for a mango, passion fruit and mint smoothie:
- 1 mug of frozen mango pieces , (150g)
- 1 mug of unsweetened almond milk , (300ml)
- 6 tablespoons natural yoghurt
- 1 super-ripe banana
- 1 small handful of porridge oats (35g)
- 1 tablespoon mixed seeds , (I like flax-seeds and sunflower seeds)
- 3 sprigs of fresh mint
- 2 ripe passion fruits
- 1 tablespoon desiccated coconut , optional
Method:
- I like to use the bags of frozen fruit you can easily get in the supermarket – they’re so convenient, and a bit of a staple in the Oliver household. I use unsweetened almond milk in my smoothies, but you can use regular milk, or fresh juice (but bear in mind it will be sweeter), if you prefer. You can add all sorts of delicious extras to these smoothies: vanilla is really nice in the berry smoothie, and fresh ginger is fantastic in the mango, passion fruit and mint version.
- Add all the ingredients to a blender (removing any herb stalks first), fasten the lid and whiz until nice and smooth – you might need to stop the blender and scrape down the sides to help it along. Pour into cups, then serve. At this point you could pour the mixture into ice-lolly moulds and freeze them – they’re always a big hit with my kids.
- I like to use the bags of frozen fruit you can easily get in the supermarket – they’re so convenient, and a bit of a staple in the Oliver household. I use unsweetened almond milk in my smoothies, but you can use regular milk, or fresh juice (but bear in mind it will be sweeter), if you prefer. You can add all sorts of delicious extras to these smoothies: vanilla is really nice in the berry smoothie, and fresh ginger is fantastic in the mango, passion fruit and mint version.
- Add all the ingredients to a blender (removing any herb stalks first), fasten the lid and whiz until nice and smooth – you might need to stop the blender and scrape down the sides to help it along. Pour into cups, then serve. At this point you could pour the mixture into ice-lolly moulds and freeze them – they’re always a big hit with my kids.
- I like to use the bags of frozen fruit you can easily get in the supermarket – they’re so convenient, and a bit of a staple in the Oliver household. I use unsweetened almond milk in my smoothies, but you can use regular milk, or fresh juice (but bear in mind it will be sweeter), if you prefer. You can add all sorts of delicious extras to these smoothies: vanilla is really nice in the berry smoothie, and fresh ginger is fantastic in the mango, passion fruit and mint version.
- Add all the ingredients to a blender (removing any herb stalks first), fasten the lid and whiz until nice and smooth – you might need to stop the blender and scrape down the sides to help it along. Pour into cups, then serve. At this point you could pour the mixture into ice-lolly moulds and freeze them – they’re always a big hit with my kids.
TIPS:
If making for you baby, serve for pudding with an extra spoon of yoghurt. For more information on stages of complementary feeding,
Fried rice with kale, squash & chestnuts
Fried rice with kale, squash & chestnuts
NUTRITION PER SERVING
Ingredients:
- 200 g mixed basmati and wild rice
- 1 onion
- 1 medium squash or pumpkin
- 1-2 fresh red chillies
- 150 g cooked chestnuts
- 2 cloves of garlic
- 200 g curly kale
- 1 bunch of flat-leaf parsley
- olive oil
- 1 stick of cinnamon
- 2 cloves
Method:
- Rinse, then cook the rice according to the packet instructions. Drain, rinse with cold water and set aside.
- Peel and finely slice the onion. Peel, deseed and cut the squash or pumpkin into 2 to 3cm chunks. Finely slice the chillies, removing the seeds and pith, if you like it milder.
- Roughly chop the chestnuts, peel and finely slice the garlic and roughly chop the kale. Pick and roughly chop the parsley.
- Heat a splash of oil in a large lidded frying pan over a medium heat and fry the onion for 5 minutes, until beginning to soften.
- Tip in the squash or pumpkin, chillies, cinnamon and cloves, then add a splash of water. Cover and cook for 10 minutes, stirring occasionally, until the squash begins to soften.
- Remove the lid, add the chestnuts and cook for another 5 minutes. Stir in
the garlic, cooked rice and kale, season and cook, uncovered, for 5 minutes, until the rice has a caramelised base and the squash is cooked through. - Whack up the heat for a couple of minutes, stirring the rice and letting the bottom crisp up even more. Remove from the heat and sprinkle over the parsley.
Poached peaches or apricots & lemongrass
Poached peaches or apricots & lemongrass
NUTRITION PER SERVING
Ingredients:
- 2 stalks of lemongrass
- 50g sugar
- 6-8 peaches or 12 apricots
Method:
- Halve the lemongrass lengthways and place in a small pan.
- Gently heat the sugar and 400ml of water in the pan with the lemongrass over a medium-low heat until the sugar has dissolved.
- Carefully add the peaches or apricots, and gently press a circle of greaseproof paper down on top to keep the fruit covered with liquid.
- Cook at a very gentle simmer for 4 to 5 minutes for apricots, or 10 to 12 minutes for peaches, or until the fruit is tender, but not squishy.
- Pour into a bowl to cool.
Balsamic potatoes
Balsamic potatoes
“These spuds really are a phenomenon. They look dark and gnarly, and they’re beautiful yet kind of charmingly ugly at the same time. The volume of balsamic used here requires you to have faith. Trust me – incredible things will happen. ”
NUTRITION PER SERVING
Ingredients:
- 2.5 kg Maris Piper potatoes
- extra virgin olive oil
- 4 red onions
- 4 cloves of garlic
- 200 ml cheap balsamic vinegar
- 50 g unsalted butter
- ½ a bunch of fresh thyme (15g)
- 35 g rocket
Method:
- Preheat the oven to 180°C/350°F/gas 4.
- Peel the potatoes, cut them into even-sized chunky wedges and parboil in a large pan of boiling salted water for 10 minutes.
- Drain in a colander, leave to steam dry completely, then divide the wedges between two large roasting trays.
- Drizzle 2 tablespoons of oil into each tray, and season with sea salt and black pepper. Toss together and spread out into a single layer. Roast for 45 minutes, or until lightly golden, tossing gently halfway.
- Meanwhile, peel and slice the onions and garlic. When the time’s up on the potatoes, scatter over the onions and garlic, then pour over the balsamic.
- Roast for 50 minutes to 1 hour, using a fish slice to carefully turn the potatoes in all the sticky balsamic yumminess a few times during cooking, and adding the butter and thyme leaves to the party for the last 10 minutes. In the spirit of this bonkers but genius dish, if you’re in any doubt when you turn them that it’s doing the right thing, just be brave and add an extra drizzle of balsamic, then return to the oven until gnarly and roasted.
- Serve on a platter sprinkled with the rocket. This is amazing served as a side dish with any roasted or grilled meat, but is also brilliant as part of a Boxing Day buffet spread with cold cuts of meat. I’ve even enjoyed it as a lovely lunch with a big old salad. Delicious.
TIPS:
FLAVOUR BOOST
I sometimes like to add a squeeze of lemon juice just before serving for an extra hit of freshness.
Exercises
Exercises
My Fitness journey began decades ago long before I became a certified Personal Fitness Trainer.
My Fitness journey began decades ago long before I became a certified Personal Fitness Trainer.
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