13

EvErY DaY
GiNGEr SHOt: THE HEaLtHY ESprESSO
There are certain things you have to experience rather than read about, and the Ginger Shot is one of those things. This is a little shot with a very big impact. I call it The Healthy Espresso and it will certainly give you a very sharp wake-up call rst thing in the morning. I recommend downing this baby in one (like people do with a shot of tequila) before your rst smoothie and enjoying the rush as your senses are assaulted by a completely natural high. This little baby comes courtesy of Kasper, founder of Joe & The Juice, a wonderful juice bar chain from Denmark, now in the UK too.

Juicy Ingredients
large apple (Golden Delicious ideally, but any will do) 23 cm chunk root ginger (be generous!)

THe JUiCY ReCipeS

161

Make it in a Shot!
Simply juice the apple and ginger, cutting the apple in half and sandwiching the ginger between the two apple pieces (this guarantees a maximum amount of juice from the ginger). Down this in one and say good morning to your senses!

The Little Shot With a Massive Impact!

Regardless of whether I am on a particular juice plan or not, I make sure that the rst nutrition to hit my system everyday is a Ginger Shot. This super shot was responsible for curing my severe hay fever (its a wonderful natural anti-histamine), but its also a natural antibiotic, a wonderful decongestant, a natural anti-inammatory, and great for travel sickness; it also inhibits the formation of blood clots and helps to lower cholesterol. Ginger is loaded with minerals, including copper, potassium, sodium, iron, calcium, zinc, phosphorus and magnesium. Ginger juice is simply one of the nest health tonics on earth and a ginger shot each morning will go a long way in helping to prevent many health issues. The ginger shot also contains freshly extracted apple juice, which is rich in potassium, phosphorous and magnesium. Potassium works beautifully with magnesium to help regulate heart functions.

UNDER 300

The Complete 2-Day Fasting Diet

Sticky pork with apple

242 calories
Serves 2 Preparation time: 5 minutes Cook time: 20 minutes Quick & easy

1 tsp olive oil (27 cals) 2 100g (3oz) lean pork steaks (294 cals) 1 shallot, peeled and very finely sliced (6 cals) 1 apple, cored and cut into eighths (52 cals) 1 garlic clove, peeled and crushed (3 cals) 1 tbsp maple syrup (79 cals) 2 tsp cider vinegar or white wine vinegar (2 cals) 1 tbsp wholegrain mustard (21 cals)

Heat

the oil in a large non-stick frying pan (skillet) over a

mediumhigh heat. Add the pork and shallot and fry the pork for about 34 minutes on each side, until browned. Remove the pork from the pan and set aside to rest. Stir in the apple and turn the heat down to medium. Cook for a few minutes, until just starting to soften. Stir in the garlic, maple syrup, vinegar and 3 tablespoons water. Bring to the boil and return the pork to the pan. Spoon some of the liquid over the pork and cook gently for about 5 minutes or until the pork is cooked through. Stir in the mustard before serving.

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So now youre ready to begin 21 days of the Virgin Diet. Congratulations! The commitment youre making to your health and well-being is enormous. Your rewards will be enormous, too.

7 STEPS TO LOSING 7 POUNDS IN 7 DAYS

Just follow these 7 steps to losing 7 pounds in 7 days: 1. Drop the top 7 high-FI foods. For 21 days, let go of the foods that are most likely to cause food intolerance, inflammation and unbalanced blood sugar. 2. Eat from the Virgin Diet Plate. Assemble your meals from clean, lean proteins; healthy fats; high-fibre, low-glycaemic carbs; and non-starchy vegetables. 3. Drink Virgin Diet Shakes. Replace 1 or 2 meals per day with my shakes, which will help restore your digestive system and repair the damage done by the high-FI foods.

4. Follow the golden rules of meal timing. Eat every 4 to 6 hours. Make sure you eat within an hour of waking up and dont eat anything for the last 2 to 3 hours before bed. 5. Stay hydrated. Follow my Virgin Diet water guidelines. 6. Load up on healing foods. Theyll satisfy your hunger while healing your body. 7. Eat plenty of fabulous fibre. Fibre will satisfy your hunger, lower your cholesterol and streamline your digestion.

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RECIPES FOR CYCLE 1: ELIMINATION

BREAKFAST
THE VIRGIN DIET SHAKE
INGREDIENTS
12 scoops vegan pearice protein powder 12 tablespoons* bre (bre blend, chia seeds, hemp seeds, freshly ground linseed meal or nut butter) 150300g organic frozen berries 250ml liquid (water, unsweetened coconut milk** or coconut water)

DIRECTIONS
Blend and drink.

VARIATIONS
If you like your shake thinner 12 scoops protein 1 serving bre 75g organic frozen fruit 300ml liquid If you like your shake thicker 12 scoops protein 1 serving bre 1 serving chia, hemp or freshly ground linseeds 200g organic frozen fruit 250ml liquid Ice cubes

OPTIONAL
Add 30g frozen chopped spinach or fresh kale you wont even taste it!

* I really want you to pump up your bre so build up to those 2 tablespoons per shake. ** If you use the tinned coconut milk, choose the light version and dilute 60ml coconut milk to 180ml water.

SERVES

PROTEIN POWER PORRIDGE

INGREDIENTS
Gluten-free oatmeal* 1 teaspoon cinnamon 12 tablespoons chopped nuts (almonds, pecans, walnuts) 1 scoop vanilla vegan protein powder, liqueed in 60ml water**

DIRECTIONS
Prepare oatmeal as directed for 1 serving. Towards the end of cooking, add cinnamon. Remove from heat and add chopped nuts and liqueed protein powder. Stir well. Add more water if needed for desired consistency.

* Be sure to buy gluten-free long-cooking or steel-cut oats. ** You can substitute coconut milk for water.

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SERVES

WARM SHAKE
INGREDIENTS
150g frozen berries (any type) and/or dark cherries 1 teaspoon cinnamon 120ml coconut milk 1 scoop vanilla vegan protein powder 1 tablespoon chia seeds 1 tablespoon chopped walnuts

1
DIRECTIONS
Warm cherries/berries and coconut milk over medium heat until fruit is warm. Pour off a few tablespoons of liquid and combine with the vegan protein powder. Whisk until smooth and add back to mixture. Stir in chia seeds, cinnamon and chopped walnuts.

SALADS AND SALAD DRESSINGS

EVERYDAY VINAIGRETTE
INGREDIENTS
2 tablespoons + 1 teaspoon vinegar (balsamic, red wine, champagne, etc.) 120ml extra-virgin olive oil 1 2 teaspoon sea salt 1 2 teaspoon freshly ground black pepper

DIRECTIONS
Whisk all ingredients together.

VARIATIONS
Vinaigrette Dijon Add 2 tablespoons grainy Dijon mustard. Garlic Basil Vinaigrette Add 1 nely chopped garlic clove and 1 bunch chopped fresh basil. Country French Vinaigrette Add 1 teaspoon herbes de Provence.

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SERVES

JJS BASIC SALAD

INGREDIENTS
200g cos lettuce or mixed baby greens 2 tablespoons chopped walnuts or pecans 1 4 sliced red onion 1 2 tin hearts of palm or artichoke hearts 8 sliced radishes
If you are using as a main dish salad, add protein.

2
DIRECTIONS
Toss all ingredients together with dressing on page 261 and serve.

SERVES

SUMMER KALE SALAD

INGREDIENTS
60ml lemon juice 1 teaspoon chopped, fresh oregano 60ml extra-virgin olive oil 1 teaspoon nely chopped shallots 1 2 teaspoon stone-ground mustard 2 large bunches organic kale, washed and chopped 12 cm thick 40g halved vine-ripened cherry tomatoes 60g nely chopped walnuts
Kale can be a bit bitter. If you like, you can blend with fresh spinach leaves.

4
DIRECTIONS
In a small bowl, whisk together the lemon juice, oregano, olive oil, shallots and mustard until well combined. To assemble the salad, lightly toss the kale with the vinaigrette. Top with the tomatoes and walnuts.

SERVES

CHICORY LETTUCE SALAD

INGREDIENTS
150g curly endive 2 large chicory leaves, separated 60ml extra-virgin olive oil 1 tablespoon sherry vinegar 1 teaspoon nely chopped shallots

DIRECTIONS
Blend the lettuces in a large bowl. In a small bowl, whisk the olive oil, vinegar and shallots together. Lightly toss the salad with dressing.

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SERVES

TRIPLE CABBAGE SLAW

INGREDIENTS
75g shredded Chinese cabbage 75g shredded green cabbage 75g shredded red cabbage 3 spring onions, trimmed and sliced 1 teaspoon freshly grated ginger (or dry powdered) 1 teaspoon cider vinegar 1 teaspoon extra-virgin olive oil 1 2 teaspoon sesame oil

2
DIRECTIONS
In a medium bowl, mix shredded cabbages, spring onions, ginger, vinegar, olive oil and sesame oil. If you can, chill covered in the fridge for about 30 minutes to let the avours marry and then serve chilled.

SERVES

CLASSIC GREEK SALAD

INGREDIENTS
2 cucumbers, sliced into rounds and then quartered 1 cup thinly shaved red onion 1 large vine-ripened tomato, diced 1 teaspoon extra-virgin olive oil 1 teaspoon cider or sherry vinegar

2
DIRECTIONS
Mix together in a medium bowl and serve.

SERVES

ASIAN SUMMER SALAD

INGREDIENTS
450g peeled, deveined king prawns 1 head Little Gem lettuce 1 2 large pink grapefruit, peeled, segmented and cut into pieces 30g sugar snap peas 1 sliced avocado 2 tablespoons sliced almonds 4 pieces celery, chopped 1 2 julienned red pepper 1 2 cucumber, skinned, seeded and diced

2
OR MORE

DIRECTIONS
Combine all, toss gently with Asian dressing and serve immediately.

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SERVES

GREEK-STYLE CHOPPED SALAD

INGREDIENTS
1 small head cos lettuce, cut into 1cm pieces 1 peeled, seeded cucumber, cut into 1cm pieces 1 2 red bell pepper, cut into 1cm pieces 1 2 yellow bell pepper, cut into 1cm pieces 1 2 red onion, cut into 1cm pieces 35g chopped black olives 1 12 tablespoons red wine vinegar 1 tablespoon extra-virgin olive oil

2
DIRECTIONS
Combine all ingredients and toss gently.

DIPS AND SNACKS

SERVES

BASIC HUMMUS DIP

INGREDIENTS
2 cups tinned chickpeas, drained 90g tahini 60ml lemon juice 2 cloves garlic, crushed 2 tablespoons extra-virgin olive oil 1 teaspoon sea salt 1 pinch paprika

4
DIRECTIONS
Place the chickpeas, tahini, lemon juice, garlic, olive oil and sea salt in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl and sprinkle with paprika. Serve with cucumber, red pepper and jicama spears.

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ROASTED NUTS
DIRECTIONS
Serving size can be adjusted based on amount of nuts. Soak nuts of your choice overnight in water with sea salt and then drain the water. Toss nuts in cinnamon (or mixed spice) and unsweetened vanilla extract or make them spicy and salty with curry powder and a little sea salt. Spread onto a baking sheet. Bake in a very low oven for 8 hours. Let cool and then store in the fridge.

SOUPS
FISH STEW WITH
COCONUT MILK INGREDIENTS
1kg sh (salmon, scallops and prawns are my favourite) 4 tablespoons palm fruit or coconut oil, divided 400g tin chopped tomatoes (add fresh if available) 1 green pepper, diced 1 red pepper, diced 1 onion, diced 2 cloves garlic, crushed 1 tin light coconut milk 250ml unsweetened coconut milk 1 teaspoon sea salt
SERVES

4
DIRECTIONS
Cook sh in 2 tablespoons oil for 2 12 minutes on each side on medium heat. Next, add remaining oil, the vegetables and garlic and fry briey. Add remaining ingredients and simmer on low heat for 30 minutes. Add additional coconut milk if you would like it thinner. Add red curry powder or crushed dried chillies to taste if you want a little zing.

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SERVES

LENTIL SOUP
INGREDIENTS
450g cooked lentils 450g cooked, diced chicken breast 500ml organic chicken stock 2 cloves garlic, nely chopped 2 tablespoons organic olive oil 70g chopped celery 80g diced onion 1 21 teaspoon sea salt

4
DIRECTIONS
Combine lentils, chicken breast and chicken stock and bring to a simmer. Fry garlic in olive oil until just golden. Add celery and onion and cook until soft. Add sea salt. Add entire mixture to soup and simmer for 20 minutes.

VEGGIE SIDE DISHES

SERVES

RATATOUILLE
INGREDIENTS
5 plum tomatoes, cut into 1cm dice 1 large aubergine, cut into 1cm dice 2 large red onions, cut into 1cm dice 2 red bell peppers, seeded and cut into 1cm dice 2 yellow bell peppers, seeded and cut into 1cm dice 60ml extra-virgin olive oil 6 cloves garlic, sliced 1 teaspoon rosemary 1 teaspoon thyme 1 teaspoon basil 1 teaspoon sea salt 1 2 teaspoon freshly ground black pepper

4
DIRECTIONS
Combine all ingredients in casserole dish and bake at 180C (Gas Mark 4) for 30 minutes.

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SERVES

BRAISED RAINBOW CHARD

INGREDIENTS
3 cloves garlic, nely chopped 1 teaspoon olive oil 2 heads rainbow chard, chopped into 2.5cm pieces 250ml organic chicken stock

DIRECTIONS
In a large pan on medium heat, gently sweat the garlic in the olive oil. Stir in the chard. When the leaves have wilted add the chicken stock and cook for 10 minutes or until the liquid has mostly evaporated. Season with sea salt and pepper if desired.
SERVES

ROASTED VEGETABLES
INGREDIENTS
200g of 2 or more different veggies, cut into bitesized chunks or julienned: Brussels sprouts (halved), cauliower, courgettes, summer squash, asparagus, portobello mushrooms, red bell peppers, aubergine, onions 4560ml coconut oil or Malaysian palm fruit oil Sea salt to taste

2
OR MORE

DIRECTIONS
Combine ingredients and spread out on a roasting tin or two. Bake at 200C (Gas Mark 6). Stir/ turn at 30 minutes and continue to roast until desired doneness. (Timing depends on size of chunks.)

SERVES

PAN-FRIED SPINACH AND GARLIC

INGREDIENTS
2 tablespoons palm fruit oil 3 cloves garlic, very thinly sliced 500g spinach, stems trimmed off, well washed, dried Good pinch crushed dried chillies 1 teaspoon sea salt Freshly ground black pepper, to taste

DIRECTIONS
Heat the palm fruit oil over high heat until very hot, almost smoking. Add the garlic and fry briey. Then add the spinach and cook, stirring rapidly, for about 12 minutes until the spinach turns bright green and wilts slightly. Remove the spinach from the heat. Add salt, pepper and crushed dried chillies. Toss well to combine. Serve immediately.

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PAN-FRIED GREEN BEANS

WITH MUSHROOMS AND GARLIC INGREDIENTS
450g fresh green beans 4 cloves garlic, nely chopped 12 tablespoons palm fruit or olive oil 450g sliced mushrooms (any type) 1 teaspoon sea salt 1 2 teaspoon freshly ground black pepper

SERVES

DIRECTIONS
Lightly steam green beans until al dente. While green beans are steaming, fry garlic in oil until light golden, add mushrooms and continue to fry. When mushrooms are tender, add drained green beans, salt and pepper and mix together.

SERVES

SERVES OR

PAN-FRIED MUSHROOMS
INGREDIENTS
1 tablespoon olive or palm fruit oil 2 cloves garlic, nely chopped 200g mixed wild mushrooms 1 tablespoon dry sherry or organic chicken stock 1 teaspoon sea salt 1 2 teaspoon freshly ground black pepper

2
SIDES

4
TOPPINGS

DIRECTIONS
Heat oil in large frying pan over medium heat. Add garlic and cook 1 minute. Add mushrooms and cook 35 minutes, until tender. Add sherry or chicken stock about halfway through. Season with salt and black pepper.

SERVES

ASPARAGUS ALMONDINE
INGREDIENTS
900g fresh, cooked asparagus 2 tablespoons olive oil 25g almonds akes 1 tablespoon lemon juice 1 teaspoon sea salt

DIRECTIONS
Steam asparagus to al dente, then drain. Add olive oil to small frying pan. Cook almonds over low heat until golden brown (about 57 minutes); stir constantly. Remove from heat. Add lemon juice and salt. Pour over hot asparagus.

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KALE CRISPS
INGREDIENTS
1 head kale washed and thoroughly dried 2 tablespoons extra-virgin olive oil Sea salt for sprinkling

DIRECTIONS
Preheat oven to 140C (Gas Mark 1). Remove the ribs from the kale and cut into 4cm pieces. Add to a roasting tin and toss with olive oil and salt. Bake 1020 minutes until crisp, turning leaves halfway through. Watch closely.

HIGH-FIBRE STARCH SIDE DISHES

SERVES

SMASHED SWEET POTATOES

INGREDIENTS
2 sweet potatoes 2 tablespoons olive or coconut oil 1 teaspoon cinnamon 1 2 teaspoon sea salt

DIRECTIONS
Peel and dice sweet potatoes, fry in oil until very soft and then smash. Add cinnamon and sea salt. Garnish with cinnamon sticks. For a variation, replace the cinnamon with 1 teaspoon basil, 1 teaspoon rosemary and 12 teaspoon freshly ground black pepper.
SERVES

SPICY INDIAN DAHL

INGREDIENTS
2 cloves garlic, nely chopped 1 teaspoon olive oil 2 bay leaves 200g lentils, rinsed and drained 500ml veggie or chicken stock 1 teaspoon cumin 1 teaspoon curry powder 1 2 teaspoon turmeric

2
DIRECTIONS
In a large pot, sweat the garlic in the olive oil with the bay leaves on medium heat. Add the lentils and stir to coat with the oil. Add the stock and spices and bring to the boil. Reduce to a simmer and allow to cook for 20 minutes, or until the lentils are very soft.

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SERVES

JJS FAST BLACK BEANS

INGREDIENTS
1 x 425g tin black beans 1 x 115g tin or jar diced green chillies 1 teaspoon Mexican seasoning spice, or to taste

DIRECTIONS
Combine all ingredients in saucepan and warm over medium heat, stirring occasionally until heated through.

TRY THESE VARIATIONS

Side dish: Add salsa on top before serving. Dip: Blitz in food processor. For a colourful dip, layer with guacamole, top with salsa and serve with crudits. Soup: Reserve half of the mixture. To the other half, add 120ml chicken stock and pure. Add reserved whole beans. Top with avocado slices and 1 tablespoon salsa.

SERVES

BAKED SWEET POTATO CRISPS

INGREDIENTS
2 sweet potatoes 1 teaspoon cinnamon 1 teaspoon chilli powder 1 teaspoon turmeric 1 teaspoon sea salt

DIRECTIONS
Heat oven to 190C (Gas Mark 5). Peel the sweet potatoes and slice them very thinly with either a potato peeler or mandoline. Spread the potato slices on two baking sheets lined with baking parchment. Sprinkle with the cinnamon, chilli powder, turmeric and salt. Bake about 12 minutes, until golden and crisp.

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SERVES

SWEET POTATO CHIPS

INGREDIENTS
2 washed, skin-on, medium sweet potatoes, cut into 1 x 4cm strips 1 12 tablespoons coconut or palm fruit oil 1 teaspoon sea salt 1 teaspoon paprika

4
DIRECTIONS
Preheat oven to 200220C (Gas Mark 67). In a bowl, toss the sweet potatoes, oil, sea salt and paprika. Place chips on an oiled baking sheet. Bake for 2030 minutes, depending on consistency desired. Flip/toss the chips about every 56 minutes to cook evenly.

EASY QUINOA
INGREDIENTS
200g quinoa 350ml veggie or chicken stock 1 teaspoon sea salt (optional)

DIRECTIONS
Put quinoa, stock and salt in 2-litre stockpot and bring to the boil. Cover with a tight-tting lid and turn the heat down to simmer. Cook for 15 minutes. Remove quinoa from heat and allow to sit 5 minutes with the lid on. Fluff quinoa gently with a fork and serve.

OPTIONAL
Toast quinoa by frying over medium heat in 1 tablespoon coconut, palm fruit or olive oil for 5 minutes. Then add stock and sea salt and cook as directed.

PROTEIN DISHES
Be sure to serve a side salad or veggie dish with these recipes. If the recipe doesnt already include a starchy carb, you can add a high-fibre starchy carb side as well. I like to double these recipes so I can enjoy them again the next day on my salad at lunch. Portion sizes are approximate here, as they will vary based on your specific protein needs. See page 238 for those guidelines.
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SERVES

JJS HERB-RUBBED PORK LOIN ROAST

INGREDIENTS
30g fresh basil 20g fresh rosemary leaves 2 tablespoons olive oil 4 cloves garlic 1 teaspoon sage 1 teaspoon thyme 1 teaspoon sea salt 1 teaspoon freshly ground black pepper organic pork loin, weighing about 900g

4
OR MORE

DIRECTIONS
Preheat oven to 160C (Gas Mark 3). Combine all ingredients except pork loin in a blender or food processor to create herb blend. Open pork roast and rub 13 herb blend inside. Wrap back up, tie with kitchen string and place in roasting tin. Rub remaining herb blend on the outside of the pork. Roast for approximately 35 minutes, until internal temperature reaches 6570C. This recipe makes great leftovers!

SERVES

BASIC CHICKEN PREP

Preparation time: 20 minutes

2
DIRECTIONS
Preheat oven to 180C (Gas Mark 4). Clean and rinse the chicken breasts. Rub exterior of breast with seasoning of your choice. Heat a frying pan over medium heat and add the oil. When hot, place chicken breasts in pan just long enough to turn the outside golden brown, then ip over and move entire pan into the oven to nish cooking, about 812 minutes. (If your pan isnt ovenresistant, preheat a roasting tin and transfer chicken breasts to it.) Chicken breasts are done when they are rm to touch and their juice runs clear when pierced or sliced. This method can also be used for sh, turkey breasts and steak.

INGREDIENTS
2 x 120170g chicken breasts Seasoning to taste (freshly ground black pepper, lemon pepper, sea salt, thyme, oregano or other poultry seasoning) 1 tablespoon olive, palm fruit or coconut oil

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SERVES

LEMON-OREGANO BAKED SOLE

INGREDIENTS
2 tablespoons lemon juice 1 tablespoon extra-virgin olive oil 2 cloves garlic, nely chopped 2 teaspoons chopped oregano 1 teaspoon lemon zest 4 x 170g sole llets

DIRECTIONS
Preheat the oven to 180C (Gas Mark 4). Whisk together the lemon juice, olive oil, garlic, oregano and lemon zest. Add the sh to a baking dish. Pour in the lemon mixture to coat the sh. Bake for about 17 minutes, or until cooked through.

SERVES

TURKEY BOLOGNESE OVER QUINOA PASTA

INGREDIENTS
Sea salt 450g quinoa pasta* 1 tablespoon + 1 teaspoon extravirgin olive oil 1 small white onion, diced 5 cloves garlic, nely chopped 450g organic turkey mince 400g tin chopped organic tomatoes 120ml organic chicken stock 60ml organic tomato pure 1 teaspoon crushed dried chillies 1 teaspoon chopped fresh thyme 1 teaspoon chopped fresh oregano 2 tablespoons chopped fresh basil Freshly ground black pepper to taste

DIRECTIONS
Fill a large suacepan with water and cover with a lid. Heat on high to develop a rolling boil. Season the water with a pinch of good sea salt. When the water is boiling, add the pasta and cook until al dente, usually at least 12 minutes. Drain pasta and return to saucepan. Stir in 1 teaspoon olive oil to keep the pasta from sticking to itself. While the pasta is cooking heat 1 tablespoon olive oil on medium heat in a large saucepan. Add the onions and garlic and sweat until translucent. Add the turkey and brown. Add the remaining ingredients except the basil and mix well. Bring to a gentle simmer and allow to reduce for about 30 minutes. After reducing, add the basil. Season lightly with sea salt and pepper to taste. Top the cooked pasta with the sauce and serve. This sauce works well with almost any kind of mince.

* Spirals work well. Look for quinoa our as the main or only ingredient.

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SERVES

CHILLI-LIME GRILLED CHICKEN SKEWERS

INGREDIENTS
60ml lime juice 2 tablespoons extra-virgin olive oil 2 teaspoons chopped coriander 1 teaspoon crushed dried chillies 1 teaspoon orange zest 4 large, organic, free-range, skinless, boneless chicken breasts, cubed 12 wooden skewers, soaked in water at least 30 minutes

DIRECTIONS
In a medium bowl, mix together the lime juice, olive oil, coriander, crushed dried chillies and orange zest. Add the raw chicken and stir to coat. Skewer the chicken, like threading a needle. Preheat the grill to medium. Grill the chicken for 56 minutes per side, until cooked through.

SERVES

CHICKEN CACCIATORE
INGREDIENTS
2 skinless, boneless chicken breasts, halved Freshly ground black pepper to taste 1 tablespoon + 1 teaspoon olive oil 155g diced onion 225g sliced mushrooms 1 12 teaspoons chopped fresh basil (or dried) 1 teaspoon fresh sage (or dried) 1 bay leaf 180ml organic chicken stock 120ml balsamic vinegar 60ml tomato pure 2 cloves garlic, nely chopped

2
DIRECTIONS
Season chicken breasts with black pepper and fry over medium heat in 1 teaspoon olive oil until golden brown on both sides. Remove chicken and set aside. Reduce the heat and add to pan the remaining olive oil, onion, mushrooms, basil, sage and bay leaf. Fry for 57 minutes. Add chicken stock, balsamic vinegar, tomato pure and garlic, and simmer 57 minutes. Return chicken to pan and cook for 5 minutes. Serve over 95g steamed brown rice, quinoa or brown rice pasta.

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SERVES

LEMON PICCATA TURKEY BREAST CUTLETS

This is a great variation on the traditional chicken dish and it gives turkey a great avour boost!

INGREDIENTS
Approximately 450g turkey breast cutlets

DIRECTIONS
Flatten the turkey breast cutlets to about 0.5cm thick. You can use a kitchen mallet or pounder if you have one. Marinade for 1224 hours in 250ml white wine, 60ml lemon juice and 1 teaspoon sea salt. Heat the olive oil in a frying pan over medium-high heat and fry the cutlets for 12 minutes on each side, until lightly browned and cooked through (timing will vary with thickness of cutlets). Remove and cover with foil or lid to keep warm. Deglaze the pan with the 50ml white wine and 1 tablespoon lemon juice, loosening all the browned bits stuck to the pan. Bring to the boil. Season with 1 teaspoon salt and pepper and add the parsley and capers. Add turkey to sauce and serve.
SERVES

MARINADE INGREDIENTS
300ml white wine 60ml + 1 tablespoon fresh lemon juice 2 teaspoons sea salt

SAUCE INGREDIENTS
2 tablespoons olive oil Freshly ground black pepper to taste 1 tablespoon nely chopped parsley 1 tablespoon capers

HERB-CRUSTED CHICKEN BREASTS

INGREDIENTS
2 cloves garlic 1 tablespoon fresh rosemary leaves 1 tablespoon fresh basil 1 tablespoon extra-virgin olive oil 1 teaspoon sea salt 1 2 teaspoon freshly ground black pepper 4 skinless chicken breasts

DIRECTIONS
Add garlic, herbs, olive oil, salt and pepper to a food processor and blitz until it becomes a paste. Place chicken on a dish. Spread with herb paste. Cover with cling lm and chill overnight in fridge. When you are ready to cook, prepare according to the second paragraph of the Basic Chicken Prep directions on page 272.

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SERVES

SPAGHETTI SQUASH PASTA WITH MEAT SAUCE

2
OR MORE

Yes, there really is such thing as guilt-free pasta! I promise you wont even miss the noodles, and neither will your thighs.

INGREDIENTS
1 spaghetti squash 1 onion, chopped 1 red bell pepper, chopped 2 cloves garlic, nely chopped 450g ground, lean beef or turkey mince 1 large jar organic marinara sauce 2 teaspoons Italian seasoning blend

DIRECTIONS
You can bake or boil the spaghetti squash to get it ready to be your pasta: To bake it: Preheat oven to 190C (Gas Mark 5). Pierce the shell several times with a large fork and place in baking dish. Cook squash for approximately 1 hour, or until esh is tender. To boil it: Cut squash in half and take out the seeds with a large spoon. Heat a saucepan of water big enough to hold the squash halves. When the water is boiling, drop the squash in and cook for 1520 minutes, depending on its size. When a fork goes easily into the esh, the squash is done. Whether you bake it or boil it, let it cool for 1020 minutes so it will be easier to handle before cutting in half (if it isnt already) and removing the seeds (if you havent already). Pull a fork lengthwise through the esh to separate it into long strands. Fry the onion, red pepper and garlic in a little oil over medium heat, then transfer to a dish. In the same pan brown the meat. Drain off the fat and return the vegetables and the meat to the pan. Stir in the marinara sauce and seasoning. Simmer for 30 minutes over low heat. Serve 230g pasta topped with 250g meat sauce.

FOR FUN VARIATIONS

Add chopped sun-dried tomatoes packed in olive oil (drained), pan-fried mushrooms, sliced olives and/or quartered artichoke hearts.

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SERVES

TURKEY ROLL-UPS
These make a great starter, snack or ofce/school lunch. Get creative with these!

1
DIRECTIONS
Lay turkey slice at. Put a stripe of mustard down the center. Add a slice of tomato and avocado, top with a few spinach leaves and roll up. You can also use roast beef or add just about any veggie or condiment you can think of. I have used goat cheese, chopped nuts, roasted veggies, etc.
SERVES SERVES OR

INGREDIENTS
120170g turkey slices 1 teaspoon Dijon mustard Fresh or roasted tomato slices 1 2 small avodaco, sliced Spinach leaves

PRAWN DIJON
INGREDIENTS
900g peeled, deveined prawns and/or wild scallops 1 red bell pepper, julienned 120ml olive oil, divided 4 tablespoons nely chopped garlic 2 tablespoons dry sherry 250ml marinara sauce 250ml Dijon mustard 4 tablespoons nely chopped fresh basil

4
MEALS

8
STARTERS

DIRECTIONS
Marinate the prawns and bell pepper overnight in 60ml olive oil and the chopped garlic. Remove the prawns from the marinade and set aside. In a large frying pan over medium-high heat, fry the bell pepper and marinade for 23 minutes (add 12 tablespoons more olive oil if needed). Then add the prawns. Cook on one side, turn over and fry until cooked through. Remove prawns from pan. Note: If you are using scallops and prawns, fry the scallops rst because they take slightly longer to cook, then add the prawns. (I cook the scallops in oil with the red pepper.) Do not overcook. Deglaze the pan by adding the sherry and scraping up any bits sticking to the pan. Over medium heat, add the marinara sauce and Dijon mustard and whisk until blended and smooth. Add the basil and slowly drizzle in 60ml olive oil while whisking. Whisk and simmer until sauce is slightly reduced, thick and smooth. Add the prawn mixture. Serve as a starter or over pan-fried spinach, brown rice or multi-grain angel-hair pasta as a main dish. These get gobbled up quickly!

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SERVES

DIJON-ROSEMARY CRUSTED RACK OF LAMB

INGREDIENTS
2 tablespoons Dijon mustard 2 tablespoons dried rosemary, crushed in a pestle and mortar 2 cloves garlic, nely chopped 1 teaspoon sea salt 1 2 teaspoon freshly ground black pepper Rack of lamb, weighing 450g 1 teaspoon olive oil

2
OR MORE

DIRECTIONS
Combine mustard, rosemary, garlic, salt and pepper to form a paste. Smear on rack of lamb to cover. Marinate, covered loosely in foil or cling lm for 424 hours in fridge to let the avours marry. Before cooking allow meat to return to room temperature. Preheat oven to 240C (Gas Mark 9). Oil a large roasting tin and set the rack of lamb in it. Roast, uncovered, for 4 minutes then reduce the heat to 180C (Gas Mark 4). Roast for 15 minutes, or until a meat thermometer inserted into the meat registers 80C.
SERVES

BISTRO SALMON
INGREDIENTS
180ml lemon juice 1 tablespoon Dijon mustard 250ml extra-virgin olive oil 115g sun-dried tomatoes 115g pitted kalamata olives 1 tablespoon capers 1 teaspoon sea salt 1 2 teaspoon freshly ground black pepper 4 x 170225g salmon llets

4
DIRECTIONS
In a medium-sized bowl, whisk together lemon juice and Dijon mustard, then add olive oil. Stir in tomatoes, olives, capers, salt and pepper. Arrange salmon llets in a baking dish and pour sauce over top. Bake at 200C (Gas Mark 6) for 810 minutes.

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SERVES

JJS SOUTHWESTERN TURKEY BURGERS

INGREDIENTS
75g nely chopped red bell pepper 75g nely chopped onion 75g diced green chillies 1 tablespoon olive oil 1 teaspoon oregano Sea salt and freshly ground black pepper to taste 450g lean turkey mince

DIRECTIONS
Fry peppers, onions and green chillies in olive oil over medium heat. Add oregano, sea salt and black pepper. Remove from heat and leave to cool slightly. Place the turkey mince into a large bowl and stir in the pepper mixture. Combine thoroughly with your hands then form into 4 patties. Fry in olive oil over medium heat, turning gently to avoid breaking apart.

DESSERTS
COCONUT ICE CREAM*
INGREDIENTS
60g unsweetened, shredded coconut 720ml tinned, full-fat coconut milk (not light)** 75g xylitol 1 teaspoon almond extract

DIRECTIONS
Unsweetened coconut is very dry, so a few hours before you prepare the ice cream, reconstitute it with just a little bit of the coconut milk to soften. When the coconut is ready, whisk the remaining coconut milk with the xylitol and almond extract. Add to your ice cream maker and follow the manufacturers directions. When done, stir in the shredded coconut. Your ice cream will be very soft at this point. Put in a covered container and into your freezer to temper/harden if you can stand it, but it is sooo good right from the ice cream maker!

* This treat is really high in calories, so dont overdo it. A 66g serving counts as 2 servings of fat. ** If you use light coconut milk, your ice cream will be softer and will harden in the freezer more like ice milk, not as creamy smooth.

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THREE CYCLES TO LOSE WEIGHT FOR GOOD

SERVES

RASPBERRY SAUCE ON FRUIT MEDLEY

INGREDIENTS
150g frozen organic raspberries, thawed 1 tablespoon light coconut milk 12 teaspoons xylitol 600g chopped fruit in season (e.g., nectarines, peaches, melons) 4 teaspoons unsweetened, shredded coconut

DIRECTIONS
Blend raspberries, coconut milk and xylitol until smooth. Divide the chopped fruit between 4 parfait glasses and top with 2 tablespoons of raspberry sauce and 1 teaspoon unsweetened, shredded coconut each.

OPTIONS
Top with shaved plain chocolate, toasted aked almonds or pecan nuts.

VIRGIN DIET PIE CRUST

INGREDIENTS
150g ground almonds 1 teaspoon xylitol (add more if sweeter crust is desired) 1 4 teaspoon sea salt (optional) 3 tablespoons coconut oil 1 2 teaspoon vanilla extract

DIRECTIONS
Preheat oven to 180C (Gas Mark 4). Combine the dry ingredients in a bowl. Add coconut oil and vanilla and stir until thoroughly blended. Press into a 22cm pie dish and bake for 1012 minutes, or until crust begins to lightly brown. Cool completely before lling.

SERVES

BAKED APPLES
INGREDIENTS
2 washed, large baking apples (e.g., Bramley, Golden Delicious) 25g xylitol 30g chopped pecan nuts 1 teaspoon cinnamon 1 tablespoon ghee 180ml boiling water

2
DIRECTIONS
Preheat oven to 190C (Gas Mark 5). Remove apple cores to 1cm of the bottom of the apples using an apple corer or paring knife. Use a spoon to dig out the seeds. Make the holes about 22.5cm wide. In a small bowl, combine the xylitol, pecans and cinnamon. Place apples in a 20cm square baking tin. Stuff each apple with the mixture. Top with a dot of ghee. Add boiling water to the baking tin. Bake for 3040 minutes, or until tender but not mushy. Remove from the oven and baste the apples several times with the juices from the baking tin.

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THE VIRGIN DIET RECIPES

SERVES

WARM PB & J*
INGREDIENTS
150g frozen berries (any type) and/or dark cherries 1 tablespoon coconut milk 1 2 teaspoon cinnamon 12 tablespoons tree nut butter
* Thats peanut butter and jam.

1
DIRECTIONS
Warm berries/cherries and coconut milk over medium heat until fruit is warm. Add cinnamon. Swirl in nut butter. This dessert is totally decadent.

NUTTY BARS
Serving size is a 2.5 x 5cm rectangle.

INGREDIENTS
250g nut butter, room temperature or slightly warmed 2 scoops vanilla vegan protein powder 2 teaspoons cinnamon 200g mixed raw nuts (walnuts, pecans, almonds) 30g unsweetened, shredded coconut

DIRECTIONS
Combine nut butter, vanilla vegan protein powder and cinnamon, and stir until thoroughly mixed. Add nuts and coconut and put into baking tin. Cover and refrigerate.

SERVES

HEALTHY NUTELLA
INGREDIENTS
1 tablespoon water 2 tablespoons chocolate vegan protein powder 1 tablespoon nut butter

1
DIRECTIONS
Stir water into chocolate vegan protein powder until it looks like chocolate sauce. Mix in nut butter. Enjoy on apple slices.

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