challenge fat loss: vegetarian - · pdf filewelcome welcome to challenge fat loss: vegetarian....

Challenge Fat Loss:Vegetarian

Lindsaybeale.com

A recipe for success

http://Lindsaybeale.com

Medical DisclaimerAlways consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.

Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary.

Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.

© Copyright 2017 Lindsay Beale and it’s licensors

All rights reserved.No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).

ContentsIntroduction

BreakfastProtein power muesli 1

Creamy coconut & strawberry breakfast 2

Blueberry, avocado, oat & chia protein bowl 3

Strawberry smoothie bowl with a toasted oaty coconut topping 4

Crunchy protein quinoa 5

Lunch & Dinner

Chinese style tofu stir fry 6

Creamy quinoa & yellow split pea curry 7

Spicy quinoa salad 8

Thai green vegetable curry 9

Sweet potato & cabbage hash 10

Paprika egg pizza 11

Mung bean curry 12

Super salad 13

Buttery spring onion scrambled eggs 14

Creamy risotto 15

Smoothies & Snacks

Cherry, chocolate & chia smoothie 17

Cinnamon spice smoothie 18

Chocolate brownie smoothie 19

Chewy banana & date flapjacks 20

Pistachio & goji bark 21

Welcome

Welcome to Challenge Fat Loss: Vegetarian.

This book will be your bible over the coming weeks! In case you didn’t know, nutrition will count for about 80% of your results. That’s right 80%!

Over the past ten years, I have evolved and developed

CFL and have helped 100’s of people shed stones and

inches and feel better about themselves. If you are

overweight, chances are you will suffer from various

health related illnesses, such as high blood pressure,

heart disease, type 2 diabetes, digestive and bowel

issues, as well as skin complaints.

Choosing foods that are ‘near to nature’, natural and

unprocessed can help combat most symptoms and

indeed I have many clients who have lost several stones and reversed type 2 diabetes, in

some cases coming off of ALL medications.

Nutrition and activity are enormously important in keeping your body in tip-top condition

and I don’t mean you have to work out like an athlete, but walking and some light physical

exercise is a certainty to making BIG gains in health and fitness. When you feel fitter, you

automatically make better choices in the food you choose, buy, cook and eat.

Great food can be the start of a new you. A definite recipe for your success.

Let’s get started!

Lindsay

Below I have included the key principles that work for nutrition for health and fat loss. If

anything you read, see or hear deviates from any of the six principles below, chances are

you can dismiss it immediately as a short term fad diet. This is a way of eating that will

enable you to achieve both fast and permanent results in a way that is 100% sustainable.

You see this change has to be permanent so it has to be both straightforward and above all

enjoyable. The good news is that my recipe book will show you how quick, easy and tasty

eating this way is.

Follow these principles

and you will get results...

1. Eating fewer calories than you burn (calorie deficit)

2. Eat more vegetables and fruits because they are rich in

antioxidants and micro-nutrients (vitamins and minerals)

3. Eat plenty of protein for repair and maintenance

of lean tissue, and to keep you feeling full (protein satisfies

the appetite more than any other macronutrient)

4. Eat enough healthy fats from nuts, avocados, coconut and

olive oils (healthy fats are an essential part of a balanced

diet)

5. Drink plenty of water to naturally detoxify the body,

keeping the brain and body hydrated so it can function

properly (green and herbal teas count towards this

water intake)

6. Limit processed foods and artificial sweeteners

and preservatives

Now go and learn, cook, and experience the benefits that

my recipes have to offer – enjoy!

Client success

Being 49 and fearing being 50 and fat and unhealthy I knew I had to do something to help

myself. Both my parents had major health issues in their 50’s and I was terrified I would end

up the same. Having spent all my adult life not just overweight but obese, and I mean all my

adult life, even from a teenager I was overweight and constantly on a diet, trying all the fads

there were, yoyo dieting became a way of life but all I got was fatter and I had an unhealthy

attitude towards food and eating. The thing with me is that it wasn’t just to eat but to deal

with emotions, traumatic life experiences as a child had a major impact on what, and why I

ate what I did. Outside people thought I was happy, and full of life but on the inside I hated

myself, how I looked and how I felt.

Finally at the age of 50 I met Lindsay Beale and CFL

challenges, what a transformation, for the first time in

my life I felt in control of my body and what I put into

it, I love cooking and am passionate about good food,

whereas before, diets and slimming groups all that

seemed to take that passion away from me, Lindsay

really encourages cooking, experimenting, and above

all enjoying every mouthful – even the chocolate. Not

once am I made to feel guilty or bad!!! I have learned

about real nutrition and the benefits of good food has

on my wellbeing.

For me this has been such a journey, I have gained

so much confidence and for me a wonderful, caring

therapy, dealing with issues from childhood and realising I am a good person who deserves

the very best and that means giving myself permission to look after myself. The support of

the group is like no other I have experienced, there is no competition with each other, only

kindness, support and encouragement. Lindsay is there every step of the way, and no matter

how we feel will coach, teach and nurture us to be the best we can.

I am now the lightest, slimmest and fittest I have been for a long, long time.

Thank you for being the most amazing person who I really think has changed my life

Marie xxx

A routine blood test resulted in me being told I

was a borderline diabetic and weight was an issue.

I was devastated. I had previously tried all the

household slimming groups only to put all the

weight back on plus! I had heard about Lindsay’s

fat loss group and so gave it a try. At this point

I also suffered with migraine and was on daily

medication as well as prescribed meds to take

when I had an attack. I didn’t like going out and

was uneasy about my size.

Within 10 months the weight loss was dramatic;

losing weight was easy using Lindsay’s tools of

combining a healthy diet and exercise, in 12

months I was 4 stone lighter, my skin was clearer

(I also suffer with roseatia) and I felt absolutely

fabulous! I became more confident about going

out again.

My husband noticed a huge change in my

wellbeing for the better. The migraines became less

frequent and I came off of the medication. I was

given the all clear by the doctor as my blood sugar

levels had become normal.

I am almost 3 years down the line now and

maintaining the weight loss without a problem.

My relationship with food has changed as I am

now accountable for what goes into my body. I still

have treats but find my treat choices have changed

and more often without thinking about it I choose food more wisely because it tastes

different now I enjoy all the good stuff and don’t bother with all the beige! I love the way I

look now and love the fact it isn’t hard to maintain. I actually love me now as at the start I

didn’t care for me much at all.

Thankyou Lindsay for all your help during the good and bad times. I have found a new lease

of life since I started the CFL courses and I don’t believe I want to change back to my old

habits. I love me.

Jo Burdett

Get in touch

Lindsay Beale

Lindsaybeale.com

E-mail [email protected]

www.facebook.com/lindsaybealefitness

https://twitter.com/@linnymbeale

https://www.instagram.com/linnymaryb


https://twitter.com/@linnymbeale

https://www.instagram.com/linnymaryb

visit www.amykenyon.com tel 0151 3241 555 Lindsaybeale.com E-mail [email protected] 1BREAKFAST

175ml unsweetened almond milk20g vanilla flavoured protein powder30g jumbo oats (use gluten free if preferred)10g omega sprinkle (sunflower, pumpkin, sesame seeds, linseed)50g blackberries5g chia seeds10g dark chocolate (minimum 70% cocoa), roughly chopped5g flaked almonds50g fresh banana, sliced10g organic sultanas

SERVES 1

Place the almond milk and protein powder in a shaker or blender and mix thoroughly.Pour into a bowl, and add all of the remaining ingredients.

Consume immediately.

Protein power muesli

PER SERVING:

466 Calories49g Carbs27g Protein18g Fat



180g Greek yoghurt (use dairy free yoghurt if preferred)30g coconut cream (use the fat part from a tin of coconut milk)35g vanilla or strawberry flavoured protein powder (optional)100g fresh strawberries, hulled and chopped (reserve a few for topping)7g unsweetened coconut flakes

SERVES 1

Place the yoghurt, coconut cream and protein powder (if using) in a bowl and mix until thoroughly combined. Stir in the strawberries.

Transfer the mixture to a serving bowl and top with the coconut flakes and remaining strawberries.

Serve.

Refrigerate any leftovers for up to 2 days.

PER SERVING:


Creamy coconut & strawberry breakfast



150ml unsweetened almond milk100g natural yoghurt (use dairy free if preferred)50g frozen avocado50g frozen blueberries30g vanilla flavour protein powder (optional)25g oats (use gluten free if preferred)10g chia seeds1/2 tsp ground cinnamon

SERVES 1

PER SERVING:


Blueberry, avocado, oat & chia protein bowl

Place all of the ingredients in a blender and blend until smooth.

Transfer to a bowl and top with a sprinkle of oats and berries.

Store in an airtight container and refrigerate for up to 24 hours.



Note: Allow the frozen avocado to stand at room temperature for 5 minutes before blending, as it may damage the blade if frozen solid.

130g Greek yoghurt (use dairy free if preferred)100g fresh strawberries, choppedplus 2 extra for topping50g frozen avocado60g frozen banana slices20g vanilla flavour protein powder (optional)1 tsp vanilla extract 15g oats (use gluten free if preferred)1/2 tsp cinnamon3g unsweetened coconut flakes5g sunflower seeds

SERVES 1

PER SERVING:


Strawberry smoothie bowl with a toasted oaty coconut topping

Place the yoghurt, strawberries, avocado, banana, protein powder (if using) and vanilla extract in a blender and blend until smooth. Pour the contents into a serving bowl.

Place a frying pan over a medium heat and add the oats and cinnamon. Stir well to combine and toast gently, stirring continuously, for 2-3 minutes, until lightly toasted. Transfer oats to a plate. Place the coconut flakes in the pan and toast gently, stirring continuously until the flakes are a light brown around the edges. Remove from heat.

Sprinkle the sunflower seeds over the smoothie bowl and add the extra strawberries. Top with the toasted oats and coconut. Serve.



30g uncooked quinoa40g plain yoghurt (use dairy free yoghurt if preferred)30g dried pitted prunes25g protein powder (any flavour)15g flaked almondsdrizzle of honey (optional)20g sunflower seeds or flaxseed3/4 tsp ground cinnamon

SERVES 1

PER SERVING:


Cook the quinoa according to packet instructions, then cool with cold water. Drain well and transfer to a bowl. Mix in the remaining ingredients.

Store in an airtight container and refrigerate for up to 2 days.


Crunchy protein quinoa


visit www.amykenyon.com tel 0151 3241 555 Lindsaybeale.com E-mail [email protected] LUNCH & DINNER 6

475g fresh tofu (firm variety), cut into small blocks350g tinned mixed salad beans5 spring onions, chopped finely2 garlic cloves, finely chopped3 tbsps dark soy sauce (or use tamari)2 tsps Chinese 5 spice2 tsps coconut oil350g mixed stir fry vegetables4-6 green chillis (optional)250g beansprouts

SERVES 2

In a bowl, mix the tofu with the salad beans, spring onions, garlic, soy sauce and Chinese 5 spice. Cover and marinate in the fridge for 1 hour (or more if you have time).

Remove tofu from the marinade mixture and set the mixture aside.

Heat the oil in a wok, over a high heat, and carefully fry the tofu for 5 minutes or until golden. Remove tofu from wok and set aside.

Put the remaining marinade ingredients into the wok and stir fry for 3 minutes. Add the stir fry vegetables and chillis (if using) and cook for 3 minutes. Add the beansprouts and cook for 5 minutes, stir-ring frequently.

Serve the stir fry vegetables in a bowl, and top with the tofu and spring onions.


Chinese style tofu stir fry

PER SERVING:




1/2 tsp cumin seeds5g ghee or coconut oil1 small cinnamon stick1 tsp dried crushed red chillis5-6 curry leaves1 small red onion, finely chopped2 cloves garlic, finely choppedequivalent amount of ginger, finely chopped1 medium tomato, chopped150g yellow split peas (dry weight, soaked overnight and drained)100g uncooked quinoa1 tsp garam masala3/4 tsp ground turmeric1/2 tsp sea salt100g plain quark (or use dairy free yoghurt)handful of chopped coriander to garnish

SERVES 2

Roast the cumin seeds for 2-3 minutes in a large saucepan over a medium heat. Add the ghee/oil and stir to melt.

Add the cinnamon stick, chillis and curry leaves and fry for 1-2 minutes to release the flavours. Add the onion, and cook for 5 minutes until soft, stirring occasionally.

Add the ginger and garlic and stir for 1 minute. Add the tomato and stir.

Add the yellow split peas and quinoa along with approximately 400ml boiling water.

Add the garam masala and turmeric and stir. Bring to a simmer and allow to cook for 35-40 minutes, stirring occasionally Add more water as and when required. Once the curry has reached a similar consistency to porridge oats, add the salt and stir in the quark. Serve garnished with chopped coriander.

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

Creamy quinoa & yellow split pea curry

PER SERVING:




50g quinoa (dry weight)100g Greek cheese (use dairy free if preferred), diced100g cucumber, chopped50g red bell-pepper, diced50g rocket leaves40g spring onion, sliced15g pumpkin seeds6 baby plum tomatoes, halved1 red chilli, sliced1 tsp balsamic vinegara pinch of ground black pepper

SERVES 1

PER SERVING:


Bring a small saucepan of water to the boil. Add the quinoa and cook according to pack instructions. Drain the quinoa and rinse under cold running water to cool.

Assemble all of the ingredients in a bowl, except for the balsamic vinegar and black pepper.

Sprinkle on the balsamic vinegar and season with black pepper.

Store any leftovers in an airtight container and refrigerate for up to 2 days.

Spicy quinoa salad



2 tsps coconut oil1 thumb sized piece of fresh ginger, finely chopped3 cloves garlic, peeled and finely chopped2-3 green chillis (optional), chopped3 tbsps Thai green curry paste1 large sweet potato, peeled and diced4-5 lime leaves (optional)1 x 400g tin chickpeas, drained and rinsed300ml coconut milk100ml cold water1 large handful of spinachjuice of half a limesmall bunch fresh coriander, chopped

SERVES 2

Melt the oil over a medium heat in a large saucepan. Add the ginger, garlic, chillis and curry paste. Sauté gently for 2-3 minutes, stirring occasionally.

Add the sweet potato, lime leaves (if using) and chickpeas. Stir to coat in the curry paste.

Add the coconut milk and water and bring to a simmer. Cook uncovered for 15-20 minutes or until the sweet potato is cooked.

Add the spinach and stir. Cook for 1-2 minutes.

Add the lime juice and stir. Remove from heat.

Serve with chopped coriander.

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

PER SERVING:


Thai green vegetable curry



4 tsps organic coconut oil or ghee1 small white onion, peeled and chopped 2 small carrots, peeled and chopped finelyhandful of Savoy cabbage leaves, shredded1 baked sweet potato, cut into chunks1 tbsp soy sauce (or tamari sauce)2 eggssalt and pepper to season

SERVES 2

PER SERVING:


Melt 2 tsps oil / ghee in a frying pan over a medium heat.

Add the onion and carrots and sauté gently for 3-4 minutes, stirring.

Add the cabbage and sweet potato and cook for 5 minutes or until the potatoes are golden and crisp.

Add the soy sauce and season to taste with salt and pepper.

Remove pan from heat. Divide the hash between two plates.

In a separate frying pan, melt the remaining oil / ghee over a medium heat.Crack the eggs carefully into the pan, and cook for several minutes. Flip eggs and cook for 1 minute.

Place the fried eggs on top of the two servings of hash.


Sweet potato & cabbage hash



Serving suggestion: Serve with wilted spinach.

2 tsps ghee or butter4 eggs30g grated Cheddar cheese (use dairy free if preferred)1 tsp tomato purée (optional)pinch of pepperpinch of paprikapinch of Italian herbs

SERVES 1

PER SERVING:


Prepare a medium grill.

Melt the ghee/butter in a frying pan over a medium heat.

Crack the eggs into the frying pan. Cook on a medium heat until the whites are solid but the yolks are still runny. Placing a lid on the frying pan will speed up cooking time by a couple of minutes.

Slide the eggs onto a plate. Squeeze on a tsp of tomato purée (if using). Add the cheese and seasonings.

Place under the grill for a few minutes until the cheese melts.


Paprika egg pizza



10g ghee or coconut oil1/4 tsp cumin seeds1 medium sized white onion, finely chopped1 inch piece of ginger, finely chopped1 green chilli (or more if you like it hot), finely chopped1 large tomato, finely chopped130g mung beans (soaked overnight to allow a quicker cooking time)1/4 tsp turmeric1/2 garam masala100g basmati ricepinch of sea salt to taste100g plain yoghurt (use dairy free if preferred)handful fresh coriander, chopped (optional)

SERVES 2

Heat the ghee/oil in a large saucepan over a medium heat and add the cumin seeds. Fry for 1-2 minutes, stirring frequently. Add the onion and fry until translucent.

Add the ginger, chilli and tomato. Cook for 3 minutes, stirring regularly. Add the mung beans and cover with boiling water.

Add the turmeric and garam masala, bring to the boil and cover. Reduce to a steady simmer. Cook for 20 minutes, stirring regularly and adding more boiling water as needed.

Add the basmati rice, salt and cold water to cover. Stir well, bring to the boil and cook for 10 minutes stirring regularly.

Add more water if the curry looks a little dry or if it sticks to the base of the pan. The curry should have a thick, paste-like consistency.

Serve the curry with yoghurt and chopped coriander (if using).

Store any leftovers in an airtight container and refrigerate for 3 days or freeze on same day.

PER SERVING:


Mung bean curry



1 tsp ghee or coconut oil40g curly kale, roughly choppedpinch of salt and pepper to seasonhandful of lettuce leaves120g cooked quinoa (30g dry weight), cooked according to pack instructions30g dried cranberries30g walnuts, chopped50g fresh blueberries1 tsp sunflower seeds 90g Feta, diced (or use dairy free cheese of your choice)1 tbsp olive oiljuice of 1 lemon1 garlic clove, finely mincedpinch of salt and pepper 60g Greek yoghurt (use dairy free if preferred)

SERVES 2

PER SERVING:


Melt the ghee / oil in a frying pan over a medium / low heat. Add the kale and season with salt and pepper. Gently fry for 5 minutes, stirring occasionally until crispy. Remove from pan and arrange in a serving bowl with the lettuce leaves.

Mix the quinoa with the cranberries and walnuts. Spoon the mixture over the lettuce leaves.

Add the blueberries, sunflower seeds and Feta.

In a jug, mix the olive oil, lemon juice, garlic, salt, pepper, and yoghurt. Spoon the dressing over the salad. Serve.

Store any leftover salad in an airtight container and refrigerate for up to 24 hours. Store any leftover dressing in a separate container and refrigerate for up to 3 days.

Super salad


www.claireadamstotalhealth.com E: [email protected] LUNCH & DINNER 14visit www.amykenyon.com tel 0151 3241 555 Lindsaybeale.com E-mail [email protected]

4 eggs 2 egg whitesa pinch of salt and pepper 10g butter 2 spring onions, finely chopped80g tenderstem broccoli25g Cheddar cheese, grated (use dairy free if preferred)

SERVES 1

PER SERVING:


Buttery spring onion scrambled eggs

Crack the eggs into a jug. Add the egg white, season with salt and pepper and whisk well with a fork.

Melt the butter in a pan and add the spring onions.

Add the eggs to the pan and stir until the eggs are almost cooked. Add the cheese and stir until the eggs are cooked.

Steam the tenderstem broccoli for around 5-6 minutes, or until cooked to your liking.

Serve.




11/2 pints fresh homemade stock (use 1 organic stock cube)handful dried porcini mushrooms2 tsps organic butter or ghee1 medium white onion, finely diced1 stick celery, finely chopped400g (dry weight) arborio risotto rice pinch salt120g shiitake, chestnut or oyster mushrooms, sliceda few sprigs of fresh parsley, choppedjuice of 1 lemon10g organic butter or ghee2 tbsps Parmesan cheese, finely grated40g soft cream cheese

SERVES 4

Sauté the onion and celery for 10 minutes. Turn the heat up to medium / high and add the rice, stirring well. Add a splash of hot stock and keep stirring as the liquid soaks into the rice.

Chop the porcini mushrooms, and add them to the pan, along with the stock which you soaked the porcini in and a pinch of salt.

Turn the heat down to low, and add a ladle of stock. Keep stirring, and slowly add more stock every few minutes. After about 25-30 minutes, the rice will be soft with a slight bite.

While the rice cooks, melt the remaining butter / ghee in a pan and sauté the fresh mushrooms until soft. Remove from pan and transfer to a bowl.

Add the parsley, a pinch of salt and the lemon juice and stir really well. Remove the risotto from the heat and season to taste. Stir in the butter/ghee, parmesan and cream cheese, cover and leave to stand for 2-3 minutes. Serve topped with the fresh mushrooms and a sprinkle of Parmesan.


Heat the stock in a saucepan until boiling, then reduce to a simmer. Place the porcini mushrooms in a bowl and add enough stock to cover them. Leave for 2 minutes, them remove from stock and set aside.

Melt half of the butter / ghee in a large saucepan over a medium / low heat.

Creamy risotto

PER SERVING:



On the following pages are a selection of smoothies and snacks.

Choose one of these each day to enjoy at any time.

Smoothies & Snacks

visit www.amykenyon.com tel 0151 3241 555 Lindsaybeale.com E-mail [email protected] 17

100g frozen cherries8g ground almonds1/2 tsp organic cocoa powder1 tsp chocolate or vanilla extract20g chocolate flavoured protein powder4g chia seeds60ml unsweetened almond milk50g low fat quark3 icecubes

SERVES 1

PER SERVING:


Put all of the ingredients into a blender and blend until smooth. Add more water if necessary to achieve the desired consistency.

Cherry, chocolate & chia smoothie

SMOOTHIES & SNACKS


SMOOTHIES & SNACKSLindsaybeale.com E-mail [email protected] 18

150ml unsweetened almond milk or cold fresh water 25g cinnamon or vanilla flavoured protein powder30g oats (use gluten free oats if preferred)75g frozen mixed berries1 tsp ground cinnamonsmall handful of fresh spinach leaves

SERVES 1

PER SERVING:


Put everything into a blender and pulse until smooth. Add more water/almond milk if necessary, until you have the desired consistency.

Cinnamon spice smoothie


SMOOTHIES & SNACKSLindsaybeale.com E-mail [email protected] 19

150ml strong black coffee, freshly made and allowed to cool (use decaf if preferred)200ml unsweetened almond or rice milk 1 large banana, peeled 35g chocolate flavoured protein powder2 tbsps cocoa powdera few drops of vanilla extracta pinch of sea salt3 ice cubesSERVES 2

PER SERVING:


Put all of the ingredients into a blender, coffee first so the blender doesn’t jam.Pulse until smooth. Add some with cold water if required, until you reach the desired consistency.

Chocolate brownie smoothie


Lindsaybeale.com E-mail [email protected] SMOOTHIES & SNACKS 20

PER FLAPJACK:


35g organic maple syrup85g organic butter40g coconut oil75g pitted dates, finely chopped 80g ripe banana50g banana or vanilla flavoured protein powder20g coconut flour100g organic oats (use gluten free if preferred)10g ground flaxseed40g ground almonds

MAKES 12 FLAPJACKS

Preheat oven to 180˚C/360˚F.

Line a baking tray with parchment paper.Gently melt the maple syrup, butter and coconut oil in a saucepan. Allow to cool.Pour the mixture into a blender. Add the dates and banana and pulse into a smooth paste.

Transfer to a large bowl and add all the remaining ingredients. Stir well until combined.

Spoon the mixture onto the baking tray and flatten with a spoon, shaping into a rectangle.

Bake for 25 minutes or until golden brown.Allow to cool for 5 minutes, then cut into 12 pieces. Remove from tray when cool.

Store in an airtight container at room temperature for up to 4 days.

Chewy banana & date flapjacks


Lindsaybeale.com E-mail [email protected] SMOOTHIES & SNACKS 21

3 tbsps dried goji berries 5 tbsps organic coconut oil3 tbsps organic cocoa powder1 tsp pure maple syrup 40g pistachios, chopped roughly2 tbsps mixed seeds (e.g.flaxseed, sesame seeds, sunflower seeds)4 tsps dark chocolate (minimum 70% cocoa), melted

MAKES 12 SERVINGS

PER SERVING:


Presoak the goji berries in water for 1 hour, then drain. Gently press to remove excess water and chop roughly.

Line a baking tray with baking paper and place in the freezer.

Melt the coconut oil gently in a pan over a medium/low heat. Add the cocoa powder and maple syrup. Stir well to combine. Remove from heat. Add a little cold water so that the consistency is thick but pourable.

Remove baking tray from freezer and pour the mixture onto the baking paper, spreading evenly to desired thickness. Sprinkle the pistachios, omega sprinkle and goji berries over the chocolate.

Put the chocolate in a heatproof bowl. Pour several inches of boiling water into a shallow wide based dish. Place over a gentle heat and allow the water to simmer gently. Carefully sit the heatproof bowl in the shallow dish of water. Melt the chocolate slowly, stirring regularly. Remove from heat.

Place in freezer on a level shelf and leave for at least 20 minutes. Remove from freezer 5 minutes before serving.

Store in an airtight container and freeze for up to 2 weeks.

Pistachio & goji bark


challenge fat loss: vegetarian - · pdf filewelcome welcome to challenge fat loss: vegetarian....

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