YIELD:Â 8
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servings:Â 12
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serves:10
cost: cheap
prep:15 min
cook:15 min
skill: easy
*Pregnant women, the elderly, babies and toddlers are advised to choose eggs showing the British Lion stamp if eating raw or partially cooked eggs.
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prep
cook
total
courses dessert
cuisine muffins
yield 6 muffins
*suitable for freezing
Serving Size 1 blueberry muffin
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*I like a little texture to my carrots, so 10 minutes was perfect for me. If you want them softer, cook longer until carrots are cooked to your liking, before moving onto the next step of adding in the tomato paste, tomatoes, sauce, and broth.
**Nutritional information is for 1/2 cup.
Difficulty Level: 2/5
Preparation time: 30 minutes
Cooking time: 0 min.
Servings: 4
Ingredients:
1½Tbsp Lemon Juice, fresh
1 Tbsp Olive Oil
Sea Salt & Black Pepper to taste
½ Clove Garlic, minced
2½ oz. Canned Tuna, drained
Ounce Canned Olives, sliced
½ cup Fennel, fresh & chopped
4 Slices Whole Grain Bread
Directions:
In a bowl, whisk lemon juice, garlic, pepper and oil before adding in fennel,
olive sand tuna.
Use a fork to separate it into chunks before mixing everything together.
Divide between four slices of bread.
Serve it.
Nutrition:
Calories: 332
Protein: 29 Grams
Fat: 12 Grams
Carbs: 27 Grams
Difficulty Level: 2/5
Preparation time: 15 minutes
Cooking time: 0 min
Servings: 2
Ingredients:
½ can white beans, rinsed and drained
½ cup cooked tuna, broken into chunks
½ red onion, chopped
½ juice of lemon
½ cup fresh parsley leaves, chopped
½ tsp dried mint
½ a dash of salt, Fine
½ a dash Black Pepper
1 Tbsp of extra virgin olive oil
Directions:
In a deep bowl, toss to combine tuna chunks, beans, parsley, onions, mint,
olive oil, lemon juice.
Season with black pepper, salt.
Serve chilled.
Nutrition:
Calories: 335
Protein: 20 Grams
Fat: 20 Grams
Carbs: 22 Grams
Difficulty Level: 2/5
Preparation time: 30 minutes
Cooking time: 0 min.
Servings: 2
Ingredients:
½ tsp Olive Oil (plus extra for greasing)
1 cup Swiss Chard, chopped
1 cup Kale, chopped
¼ Sweet Onion, thinly-sliced
1 5-oz Trout Fillet, skin on
¼ Lemon, zested
Pinch of Fine Salt
Pinch of Black Pepper
½ a bunch of parsley
Pinch of Black Pepper
Directions:
Preheat oven to 395 degrees.
Defrost trout if frozen, rinse, cut fins, head and tail.
Dry with paper towels.
Slice lemons and halve each slice.
Finely chop parsley.
Rub the fish inside and out with ground black pepper.
Fill the trout abdomen with greens.
Make diagonal cuts on one side of the trout.
Insert a half cup of lemon into each of them.
Sprinkle fish with lemon juice and olive oil.
Grease a 9×13 inch baking dish using olive oil.
Lay out on a baking dish Swiss chard, kale, and onion.
Put the fish on top of vegetables.
Make sure the skin side is up.
Serve with lemon zest after seasoning.
Nutrition:
Calories: 120
Protein: 17 Grams
Fat: 5 Grams
Carbs: 0 Grams
Difficulty Level: 2/5
Preparation time: 10 minutes
Cooking time: 0 min.
Servings: 2
Ingredients:
1 lbs. Shrimp, cleaned & cooked
1 celery stalks, fresh
½ onion
1 green onions
2 eggs, boiled
1½ potatoes, cooked
1½ tbsp mayonnaise
½ a dash of salt
½ a dash of black pepper
Directions:
Slice potatoes and chop celery.
Slice eggs and season.
Mix everything together.
Put shrimp over the eggs, and then serve with onions.
Nutrition:
Calories: 360
Protein: 31 Grams
Fat: 14 Grams
Carbs: 32 Grams