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The focus of food is usually how it affects you physically; how much weight it can help you lose or the damage it can have on your body. All too often, the vital role that food plays in our wellbeing can be forgotten. There has also been a lot of research into which foods can improve emotional wellbeing. Did you know that there are foods that have been recognised for their ability to reduce symptoms of depression, tackle anxiety and lower stress levels? Eating the right foods really can work wonders.

At CABA we're always looking for ways to improve resilience and boost wellbeing which is why we've created the resilience diet. It includes key ingredients that are proven to reduce stress, increase the production of serotonin, improve cognitive function and boost the immune system.

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Get in touchIf you have any questions about this, or any other services we provide then call us on +44 (0) 1788 556 366 or chat to us online at caba.org.uk/letstalk

14 day meal planThese are our suggestions for breakfast, lunch and dinner over 2 weeks. The plan has been approved by a nutritionist1 and each meal contains key ingredients with benefi cial properties. If you want to know how to make something, click on the R symbol to be taken to the relevant recipe page.

RecipesThese are a collection of our favourite recipes chosen for their key ingredients, taste and simplicity to make. Each recipe has a vegetarian option.

Shopping listDo you like the look of everything on our 14 day plan? The shopping list includes all of the ingredients to make the delicious meals.

Please take a look and most importantly-enjoy!

Eat your way to resilience

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14 day meal plan

There are delicious suggestions for breakfast, lunch and dinner every day. The recipe list contains all the ingredients and instruction you need. Each meal has been carefully selected for its nutritional properties and how it can positively impact your emotional wellbeing and boost your resilience. We've researched the foods that are known to reduce stress, tackle anxiety and even combat the symptoms of depression, and have combined recipes from different sources that contain the key ingredients needed to support your wellbeing.

Using our recipe list, we have compiled a 14 day meal plan which aims to make the most of the resilience diet.

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DINNER

Seeded sandwich thins spread with cashew or almond butter and a banana

Cashew nuts are packed with zinc. Your body has no way of storing zinc, so it’s important to get some every day as low levels are associated with anxiety and depression

Chicken and vegetable lasagne

Full of essential B vitamins to boost your energy levels and make you more resilient during bouts of stress

Warm new potato and smoked mackerel salad with asparagus

Asparagus is high in folate which is essential for keeping your cool

Quorn/tofu lasagne

Vegetable protein is packed with B9 (folic acid), essential in supporting nervous systems

Beetroot, egg, new potatoes and mixed salad leaves

Beetroot is known for lowering blood pressure and has been shown to increase the level of antioxidants in the body

LUNCH

Oily fish like mackerel is packed with Omega 3

Made too much?These meals can be

frozen and enjoyed as a healthy dinner on

busy evenings

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Breakfast

day 1

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'Dippy egg' and granary toast ‘soldiers’

Eggs are one of the best sources of protein. To make the most out of them 2 eggs are recommended. Slow release carbohydrates, like granary bread, encourage the steady release of serotonin and have the added bonus of keeping you fuller for longer

Herby pork patties with potatoes and beans

Garlic is packed with antioxidants and is known for fighting off colds

Turkey fajita with salsa and guacamole

Turkey contains an amino acid called L-Tryptophan which helps your body produce serotonin

Falafel burgers

Using chillies in these recipes helps in getting the benefit of lots of powerful minerals and vitamins

Quorn or tofu fajita with salsa and guacamole

To whip up an avocado salad dressing mash a

medium avocado with 2 tablespoons of lemon juice

and a dash of cayenne

An avocado a day keeps the doctor away

They are a good source of glutathione: a powerful

antioxidant key to a healthy immune system

Remember avocado is still high in fat, so make sure you only have half

an avocado a day

day 2

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Breakfast

LUNCH

DINNERTomatoes are an unsung

superfood, they are full of lycopene, an

antioxidant that reduces stress and repairs

damaged brain cells

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DINNER

Wholegrain wheats with semi-skimmed milk topped with blueberries and bananas

Milk is an important part of a stress-busting diet. It’s known for it’s muscle relaxing properties and may reduce muscle spasms associated with stress. Soy milk has the same benefits for those who are lactose intolerant

Chicken and cheese filled sweet potato skins

Sardines on granary toast

Sardines are one of the richest sources of Omega 3 which can boost your mood and resilience to stress and even protect against depression

Quorn/vegetable and cheese sweet potato skins

Sweet potatoes are rich in magnesium which is the relaxation and anti-stress mineral

Breakfast

LUNCH

Omega 3 fatty acids bolster communication

between brain cells and help regulate

the neurotransmitters responsible for

mental focus

There are many reasons to enjoy a banana a day, not least because it can

reduce stress symptoms and help combat

depression, but it can also aid focus

day 3

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Beans on toast

For those who dislike sardines, beans on toast is a tasty alternative

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DINNER

Oatmeal with blueberries

A bowl of unprocessed oatmeal can boost serotonin levels, a calming brain chemical and blueberries contain powerful antioxidants to boost your immune system

Lamb kebabs with yoghurt dip and rice

Lamb provides 45% of your daily requirement of zinc; essential for growth, healing and a healthy immune system

Tofu kebabs with yoghurt dip and rice

Wholegrain rice is great fuel for the body as it acts as instant energy and aids normal brain functioning

BreakfastRolled oats/Scottish

oatmeal/Irish oatmeal are the best varieties of oatmeal for slow release

feel good hormones

day 4

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Mackerel burgers

Mackerel is an Omega 3 rich fish. The benefits of Omega 3 include improved cognitive function, reduced risk of depression and mood swings

LUNCHR

Chickpea and spinach burgers

Just one cup of spinach helps you stock up on magnesium which may help to combat fatigue and headaches

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DINNER

Scrambled eggs and smoked salmon on a wholemeal bagel or toast

Intelligent fish like salmon are considered ‘brain’ food

Chorizo and butter bean linguine

Butter beans are a good source of iron, zinc and magnesium, all of which are essential for healing and energy

Courgette and mushroom linguine

Slow release carbohydrates, like wholemeal pasta, provide crucial fuel for your body and brain, keeping you full and focused for longer periods of time

BreakfastBe an ‘egg head’:

eggs contain a little bit of every nutrient you need, making them the perfect

food for most meals

day 5

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Mixed vegetable couscous, toasted almonds and pistachios (Lean meat like chicken or turkey can be added if preferred)

A small handful of pistachios or other nuts are a good source of healthy fats and nutrients that can protect you against the effects of stress

LUNCHR

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DINNER

Baked beans on granary toast

Nutritious and delicious on all levels, this is certainly a perfect breakfast

Sesame-topped salmon with Asian noodles

Cabbage and broccoli noodles topped with sesame seeds

Sesame seeds are rich in vitamins and minerals, in particular niacin, which helps to reduce anxiety

BreakfastGood to know:

just a handful of sesame seeds a day provide your recommended levels of phenolic antioxidants

(which offer resistance to illnesses), minerals, vitamins and protein

Boosts memory and learning

day 6

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Pasta with broccoli, cherry tomatoes and almonds

Almonds are packed with Vitamin E (tocopherols and tocotrienols) and B to bolster your immune system and lower blood pressure

Broccoli is a non-celebrated superfood; full of Vitamin C, Vitamin A (mostly as beta-carotene), folic acid, calcium and fibre, it's been linked with lowering blood pressure

LUNCHR

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OMEGA 3

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DINNER

Italian style beef stew

Seeded sandwich thins with ham, cream cheese, spinach and tomato

Aubergine stew

Aubergine is rich in antioxidants, B1 (thiamine), B6 (pyridoxine) and nasunin which protects brain cell membranes

LUNCH

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Seeded sandwich thins with feta cheese, spinach and tomato

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Low fat or fat-free natural Greek yoghurt with fresh fruit topped with bran flakes

Bran flakes are a brilliant breakfast option to combat fatigue

BreakfastLean cuts of red meat

like beef are packed with iron which is essential for combating fatigue, building concentration and reducing insomnia

Choline is an important nutrient found in

tomatoes that helps with sleep, muscle movement,

learning and memory

day 7

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DINNER

Chicken, ham and spinach parcel with brown rice

Smoked salmon omelette with orange, almond and rocket salad

Bean stew

Brown rice is full of B vitamins, not to mention it's quick to cook, easy to digest and can reduce insulin spikes

LUNCH

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Asparagus and mushroom omelette

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Oatmeal with blueberries

A bowl of unprocessed oatmeal can boost serotonin levels, a calming brain chemical, and blueberries contain powerful antioxidants to keep your immune system boosted

BreakfastBlueberries are full of nutritional goodness. Adding a handful of

blueberries into your daily diet can improve

your health and sharpen your memory

day 8

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Eggy crumpets

This take on eggy bread is a delicious breakfast that will keep you full and focused

DINNER

Baked potato topped with tuna and cottage cheese

LUNCH

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BreakfastEggs have been relieved of their negative press

and are no longer linked with high cholesterol.

They are a good source of protein and choline,

which is linked to memory, mental clarity

and reasoning

Carrots are full of vitamins to help keep your

immune system strong

day 9

Baked potato with red peppers, sweetcorn and cottage cheese

Potatoes are one of the most potassium rich foods. Potassium is known to lower blood pressure, protect your muscles, help your nerves to work and help your kidneys to filter blood. A potassium rich diet has numerous health benefits including providing relief from anxiety and stress, enhanced muscle strength, metabolism, water balance, electrolyte functions and nervous system

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BreakfastThe greens on beetroots

are in the same family as spinach and can be

cooked in much the same way. They are full of Vitamins A (retinol) and C (ascorbic acid),

calcium and iron.

Beetroot itself is a powerful antioxidant and can increase the number

of white blood cells

day 10

Granary thins spread with cashew or almond butter and a banana

Cashew nuts are packed with zinc. Your body has no way of storing zinc, so it’s important to get some every day as low levels are associated with anxiety and depression

Beetroot and ham salad

LUNCH

Beetroot and egg salad

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DINNER

Tuna and sweetcorn pizza Sweetcorn and pepper pizza

Sweetcorn contains high levels of B1 (thiamine) which is an essential nutrient for cognitive function. B1 is necessary for the maintenance of memory capability

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BreakfastSerotonin is made

from tryptophan, and tryptophan rich foods like

chicken and turkey are known to improve mood

day 11

Muesli (unroasted and limited in dried fruit) mixed with natural low fat greek yoghurt and fruit

DINNER

Chicken stuffed with spinach, feta and pine nuts

Feta cheese is an excellent source of calcium, which is not just for strong bones, but for a strong heart, muscles and nerves

Stuffed aubergines

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Turkey and apple sandwich

Make your turkey sandwich a bit more interesting by adding apple slices

LUNCH

Apple and walnut salad

Apples are a nutritional powerhouse and are good for neurological health

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Breakfast

day 12

DINNER

Salmon, new potatoes and kale Grilled halloumi and quinoa

Quinoa has twice the protein content of rice or barley and is a very good source of calcium, magnesium and manganese

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Chicken and guacamole wrap

LUNCH

Courgette and pepper guacamole wrap

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Kale is another superfood to boost your health. Per calorie, kale has more iron than beef

and is nutrient dense. Lacking in iron can make

you feel more tired during stressful periods

Egg and beans on granary toast

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day 13

DINNER

Spaghetti Bolognese

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Wholemeal bagel with cream cheese, smoked salmon and spinach

LUNCH

Always choose wholegrain and

wholemeal versions of pasta, rice and

bread. They have much more nutritional value

and carry generous amounts of vitamins and minerals key for

optimal performance.

They also keep you satisfied for longer

periods of time meaning you won’t be reaching for junk food as often

Breakfast

Wholegrain wheats and semi-skimmed milk topped with fruit, blueberries and bananas are a good choice

Milk is an important part of a stress-busting diet. It is known for it’s muscle relaxing properties and can reduce muscle spasms associated with stress. Soy milk has the same benefits for those who are lactose intolerant

Houmous, avocado and tomato bagel

Quorn mince or vegetable bolognese

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day 14

DINNER

Chicken & spinach rice

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Courgettes also have significant levels

of potassium which is known to help lower

blood pressure

Courgette, peppers and spinach rice

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Breakfast

Scrambled eggs and smoked salmon on a wholegrain bagel or toast

Courgette, broccoli and pesto pasta with pumpkin seeds

Courgettes are rich in antioxidants that help to reconstruct brain cells and improve your memory

LUNCH

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SNACKS

When you experience stress the hormone cortisol is released into your brain, this causes an instinctive desire for high fat, high sugar foods. However, these foods will only aggravate feelings of stress by leaving you lethargic and craving for more.

Homemade guacamole and toasted wholemeal pitta: this is a good option when stress has you craving something fatty. Remember avocados are high in fat so be sure to watch your portion sizes (no more than half a day)

A handful of nuts and seeds are a good source of protein, you could try: walnuts, almonds, pistachios, brazil nuts and hazelnuts (all nuts are high in fat, so be aware that one handful a day is enough)

Dark chocolate: swap your traditional comfort food for 65% cocoa dark chocolate. Studies have shown that eating 1.5 ounces of dark chocolate every day for a week can reduce stress levels

Tahini or houmous with raw vegetables can provide instant relief in a stressful situation, the act of chewing them can provide relief from a clenched jaw

Oatcakes with tahini or peanut butter

Muesli bars containing oats, nuts and seeds

Fruit is always a brilliant snack and there are so many to choose from: apples, pears and fresh apricots to name a few

Apricots are rich in magnesium which is a stress buster and muscle relaxant

Blueberries are rich in antioxidants and have been linked to sharper cognition. All berries (strawberries, raspberries and blackberries) are rich in Vitamin C

Here are some of our favourite snack ideas:

Drink water: drink more than your thirst dictates. Even slight dehydration can affect your physical and mental performance

Wee tip: your urine should be a pale champagne colour. Darker urine is a sign of dehydration and you need to make sure you're drinking more

Chamomile tea: drink regularly to reduce symptoms of anxiety and promote sleep

The 14 day resilience diet has been developed by CABA in partnership with The Natural Alternative Health and Wellbeing company.

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what to eat when…

No time Some time Lots of time

Yoghurt & fruit Muesli, fruit & yoghurt/milk Eggs (2-3) & granary/seeded toast

Muesli bar Granola, fruit & yoghurt/milk Oatmeal & berries/stewed fruit

Toast with nut butter

No time Some time Lots of time

Purchased wrap/pitta bread Canteen food – avoiding rich sauces, fried food

Homemade sandwich with wrap/pitta bread

Protein; chicken, tuna, salmon, pork Soup & bread Homemade soup

Leftovers from dinner Salad with protein

No time Some time Lots of time

Muesli bar Yoghurt (natural, low fat) Granola

Handful nuts & seeds Houmous & oat cakes

Fruit Houmous & carrots

No time Some time Lots of time

Eggs & toast Omelette & veg Omelette & veg

Sardines on toast Baked potato with tuna/ beans/cottage cheese

Rushing to work… Lunchtime meeting…

Back-to-back meetings… Late home for dinner/eating away from home…

Having a healthy diet plan is brilliant, but sometimes you can find that you're short of time and can feel under pressure. The Natural Health and Wellbeing company has therefore suggested what to eat when you're busy that will still boost your resilience.

www.natural-alternative.co.uk

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Resil ience rec ipesFood to fuel your wellbeing

These foods boost the 'happy hormone' serotonin; to relieve the effects of stress and help your body and mind to relax reducing the effects of anxiety.

Enjoy!

What does this food do?

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INGREDIENTS

• 350g new potatoes• 100g crème fraîche• 1 tsp horseradish cream• juice of 1 lemon• 2 skinned and flaked smoked

mackerel fillets (about 200g/8oz)• 85g bag watercress• 1x bunch asparagus

(SERVES 2)

INGREDIENTS

• 150g chicken fillets• 1 spray of spray oil• ½ clove of garlic• ¼ onion• ¼ red pepper• 2 mushrooms• 75g broccoli• 227g tinned chopped tomatoes• 2 tsp tomato puree• 1 tsp mixed herbs• 2 tsp reduced fat olive spread• 2 tsp plain flour• 7 tbsp semi-skimmed milk• 2 sheets of lasagne• 38g reduced fat cheddar

(SERVES 1)METHOD

1. Cook the potatoes in a large pan of boiling water for 15-20 minutes or until tender

2. Add the asparagus for the last 4-5 minutes until tender

3. While the potatoes are cooking, mix the crème fraîche in a large bowl with the horseradish cream and lemon juice. Season well with freshly ground black pepper

4. Drain the potatoes and asparagus, halve the potatoes and set aside to cool down for a few minutes. Tip the potatoes and asparagus into the crème fraîche mix and stir so it coats them and becomes quite runny. Now add the smoked mackerel and watercress and toss gently together. Best served still warm

Warm new potato and smoked mackerel salad with asparagusV Beetroot, egg, new potatoes and mixed salad leaves

Chicken and vegetable lasagne V Quorn/tofu lasagne

Replace the beef with quorn or tofu for a meat free alternative, or use courgettes, peppers, and aubergines

TO MAKE THE FILLING

1. Heat the oven to 200°C Prepare the vegetables and garlic, cut the chicken into strips

2. Spray a non-stick pan with spray oil, when it’s hot add the chicken strips and fry until they are cooked on the outside, then set aside to cool

3. Next, fry the onion and garlic until soft. Add the remaining vegetables, tinned tomatoes, puree and herbs. Mix well and leave simmer for 10 minutes

TO MAKE THE WHITE SAUCE

4. Melt the olive spread on a medium heat then add the flour and mix to make a roux. After a minute, turn the heat down and add the milk gradually until the sauce is boiling and thick

5. Finally, layer the chicken and veg mix with the lasagne sheets, pour over the white sauce, top with cheese and bake in the oven for 20 minutes. ServeV Add 2 boiled eggs and some prepared beetroot at step 4 for a meat free alternative

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INGREDIENTS

• 100g turkey steak• ½ onion• ½ pepper (any colour)• 2 tbsp tomato-based salsa• 50g avocado• 1 wholemeal or seeded tortilla wrap• A handful of mixed salad leaves• 75g tinned unsweetened sweetcorn• 1 tsp low fat salad dressing

(SERVES 1)

INGREDIENTS

• 7 baby new potatoes• ¼ red onion• ¼ red pepper• 1 clove of garlic• 1 sprig fresh rosemary• 1 tbsp fresh thyme• 125g lean minced pork• 1 tsp of olive oil• 1 tsp of crushed chillies• 227g tinned chopped tomatoes• 113g tinned and drained

cannellini beans

(SERVES 1)

METHOD

1. Place the turkey under a pre-heated medium grill until cooked through

2. While the turkey is cooking, slice the pepper and onion and place in a steamer (or use a sieve over a saucepan) until soft

3. Once soft, place the onions and peppers under the grill to brown and cut the turkey into chunks (once it is cool enough to handle)

4. Make a quick side salad using the sweetcorn, salad leaves and dressing

5. Heat the tortilla according to the packet instructions

6. Slice the avocado

7. Spread the salsa over a wrap and fill with avocado, turkey, onion and pepper. Serve with the side salad

METHOD

1. Boil the potatoes until cooked through

2. While the potatoes are boiling slice the onion, pepper and garlic and set aside

3. Combine the herbs and the mince together to make the patties

4. Heat the olive oil in a pan and once the potatoes are cool enough to handle, slice into discs and place in a frying pan with the onion and garlic. Cook until the potatoes start to go brown and the onions soften

5. Put the patties under a pre-heated medium grill for 5-10 minutes depending on thickness

6. Add the beans, tinned tomatoes and chillies to the pan and allow to simmer while your patties cook. Serve

Herby pork patties with potatoes and beans

Turkey fajita with salsa and guacamole V Quorn or sweet potato fajita with salsa and guacamole

V Simply roast a sweet potato and slice into discs

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INGREDIENTS

• 200g tinned chickpeas, rinsed and drained

• 1 garlic clove, chopped• Handful of flat-leaf parsley or

curly parsley• ½ tsp ground cumin• ½ tsp ground coriander• ¼ tsp harissa paste or chilli powder• 1 tbsp plain flour• 1 tbsp sunflower oil• Toasted pitta bread• 100g tub tomato salsa, to serve• 1 small red onion, roughly chopped

(SERVES 2)

INGREDIENTS

• 275g sweet potato• 150g chicken fillets• 2 tomatoes• 1 tbsp tomato puree• 1 tbsp reduced sugar and salt tomato

ketchup• A pinch mixed herbs• A pinch garlic powder• 1 tsp onion powder• A pinch black pepper• 50g half fat cheddar• 1 tsp of fresh chives, chopped

(SERVES 1)

METHOD

1. Create the falafel mixture by placing the chickpeas, onion, herbs and spices, garlic and oil in a food processor and blending into a thick, chunky paste

2. Preheat the grill to a medium heat and as it warms, roll small handfuls of the falafel mixture into balls and flatten into burgers

3. Place a sheet of tin foil on the grill and spray with a little oil

4. Place your burgers on the foil and grill for 4-5 minutes on either side

5. Place your falafel burger into the toasted pitta, add salsa and green salad to serve

METHOD

1. Wrap the sweet potato in foil and bake in a pre-heated oven at 190°C until soft

2. Meanwhile, grill the chicken until fully cooked, then set aside to cool

3. Remove the sweet potato from the oven and leave to cool. Remove around 3 quarters of the pulp, keeping the skins intact

4. In a pan, combine the chicken, tomato puree, ketchup, herbs, garlic powder, onion powder, and pepper. Lower the heat and cook for 15 minutes and then add the tomatoes, potato pulp and cook for a further 5 minutes

5. Ladle the mixture back into the potato skins and garnish with cheese and chives. Serve

Chicken and cheese filled sweet potato skins V Quorn/vegetable and cheese sweet potato skins

V Falafel burgers

V Steam some broccoli and add to the potato pulp for a delicious broccoli and

cheese filling

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INGREDIENTS

• 1 can mackerel in olive oil, drained• 100g fresh spinach chopped• 2 spring onions, finely chopped• ½ onion, finely chopped• ½ tsp olive oil• Zest of 1 lemon• 1 large egg• 150g bread crumbs• Flour for dusting

(SERVES 2)

INGREDIENTS

• 138g lean lamb fillet• 1 tomato• ½ red pepper• ½ yellow pepper• ½ red onion• 2 cloves garlic• 2 tbsp lemon juice• ½ tsp crushed chillies• 1 tbsp chopped fresh coriander• 75g brown rice, uncooked weight• 25g cucumber• 4 tbsp low fat natural yoghurt

(SERVES 1)

Mackerel burgers V Chickpea and spinach burgers

MACKEREL BURGER

1. Gently fry the spring onions and onion and set aside to cool

2. In a bowl, add the chopped spinach, lemon zest and flake in the mackerel. Add in the cooled onions along with the egg and bread crumbs

3. Flour your work surface and divide the mixture into 2 balls, gently forming into patties

4. Place them in a frying pan over a medium heat with some olive oil and cook until golden brown

5. Serve in a wholemeal bun with crisp lettuce and sliced tomato

CHICKPEA AND SPINACH BURGERS

1. In a food processor, blend 400g tinned chickpeas with lemon zest, lemon juice, cumin, a handful of fresh spinach leaves, 1 large egg and some pepper

2. Put the mixture into a bowl and mix together with the breadcrumbs

3. Form 4 burgers, pressing any remaining breadcrumbs into the burgers and chill for ten minutes in the fridge

4. Once chilled, fry the burgers on a medium heat for 4 minutes on each side. Serve

TO MAKE THE MARINADE

1. Mix the garlic, lemon juice, coriander, crushed chillies and brush over the kebabs

TO MAKE THE SKEWERS

2. Trim all the visible fat off the lamb. Cut the lamb and the vegetables into chunks. Thread the lamb and vegetables alternately onto skewers (if you're using wooden ones, remember to soak them first)

3. Grill the kebabs until the meat is cooked to your liking

4. While the lamb is under the grill, cook your wholegrain rice according to the packet instructions

TO MAKE A COOL DIP

5. Crush the garlic and thinly slice the cucumber. Stir into low fat natural yoghurt. Serve

Lamb kebabs with yoghurt dip and rice V Tofu kebabs with yoghurt dip and rice

V Thread the tofu alternately on the skewers instead of lamb

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INGREDIENTS

• 1 packet couscous• 1 onion• 1 garlic clove• ½ pepper (any colour)• 1 courgette• 5 cherry tomatoes• Handful of toasted almonds• Handful of pistachios• Olive oil• Ground black pepper

(SERVES 2)

INGREDIENTS

• 75g linguine• 38g chorizo• 75g red onion• 1 garlic clove• ½ tbsp fresh thyme• 125g butter beans• 8 cherry tomatoes• 75g spinach• 1 tsp crushed chillies• ½ tbsp sherry vinegar• 1 tsp runny honey• 1 handful rocket• A pinch black pepper

(SERVES 1)

METHOD

1. Prepare the linguine according to the packet instructions avoiding any additional oil or salt

2. While the linguine is cooking finely slice the red onion and garlic, halve the cherry tomatoes, peel the chorizo and cut into bite size chunks

3. Heat a non-stick pan over a medium heat and add the chorizo, cooking for 1-2 minutes

4. Add the garlic, onion and thyme and cook until the onion is soft. Turn the heat down and add the butter beans, cherry tomatoes, spinach, crushed chillies and the sherry vinegar

5. Cook the vinegar off and add the runny honey. Drain the pasta and add to the chorizo and butter bean mixture and a handful of rocket. Serve

METHOD

1. Pre-heat the oven to 200°C. Cook the couscous according to the packet instructions, avoiding any additional salt or oil

2. Chop the onion, garlic, pepper, courgette and cherry tomatoes into small chunks

3. Place the vegetables into a dish with a drizzle of olive oil and a sprinkling of pepper and place in the pre-heated oven for 45 minutes or until cooked

4. Once they are ready, combine with the couscous, pistachios and almonds. Serve

Chorizo and butter bean linguine V Courgette and mushroom linguine

V Mixed vegetable couscous, toasted almonds and pistachios

M For those who would like meat, add in some lean meat like chicken or turkey V Cook the courgette and mushroom over a medium heat until soft before continuing

with step 4

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INGREDIENTS

• 75g pasta, uncooked weight• 75g broccoli• 2 tbsp low fat natural yoghurt• 2 tsp pesto• 10 cherry tomatoes• 31g flaked almonds• 1 tbsp chopped fresh parsley• 1 handful of mixed salad leaves

(SERVES 1)

INGREDIENTS

• 150g salmon fillet• 1 tsp olive oil• 1 tsp sesame seeds• 1 ½ tsp reduced salt soy sauce• 1 tsp honey• 1 tsp lime juice• 50g egg noodles uncooked weight• 6 asparagus spears

(SERVES 1)

V Pasta with broccoli, cherry tomatoes and almonds

METHOD

1. Sprinkle the salmon fillet with the sesame seeds and cook under a medium heat grill for 15-20 minutes

2. Make a dressing by mixing the olive oil, soy sauce, honey and lime juice

3. Cook the egg noodles and asparagus tips for 3 minutes in boiling water

4. Drain the noodles and asparagus, toss in the dressing and place the salmon fillet on top. Serve

METHOD

1. Prepare the pasta according to the packet directions, avoiding any additional salt or oil

2. Break the broccoli into small pieces. During the last few minutes of the pasta cooking time, steam using a steamer or a sieve over a saucepan

3. Once the pasta is cooked, drain it and stir in the natural yoghurt, pesto, tomatoes, and broccoli

4. Add the almonds and parsley. Serve

V Trim and shred the cabbage and put it into a large pan of boiling salted water with the

broccoli (if you're using fresh broccoli cut it into florets first) and noodles to cook for around 3 minutes. Use the same dressing as above and sprinkle with sesame seeds

Sesame-topped salmon with Asian noodles V Cabbage and broccoli noodles

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INGREDIENTS

• ½ onion, sliced• ½ garlic clove, sliced• 1 tbsp olive oil• 300g pack beef stir-fry strips, or use

beef steak, thinly sliced• ½ yellow pepper, deseeded and

thinly sliced• 200g tinned chopped tomatoes• Sprig rosemary, chopped• Handful pitted olives

(SERVES 2)

INGREDIENTS

• 3 egg whites• 1 tbsp low fat cream cheese• A pinch black pepper• 1 spray oil• 75g chopped smoked salmon• 1 tsp reduced fat olive spread• 1 orange• 1 handful rocket• 25g toasted almonds• 2 slices of toast made from

wholemeal bread (optional)

(SERVES 1)

METHOD

1. Whisk the egg whites with the low fat cream cheese and season with black pepper

2. Spray a non-stick pan with some spray oil and heat up

3. Add the egg mixture, gently pushing towards the centre as it cooks

4. When the mixture is almost set, place the smoked salmon on top, cover the pan and cook for 30 seconds

5. Serve with a salad of rocket, orange segments and toasted almonds and some granary toast if you wish

METHOD

1. In a large saucepan, fry the onion and garlic for five minutes until softened and golden

2. Add in the beef, pepper and chopped tomatoes. Bring to the boil, turn down the heat and allow to simmer until the meat is cooked through, adding boiling water, if required

3. Finally, stir through a handful of pitted olives and add the rosemary. Serve with mashed potato

V Fry an aubergine with the onions and garlic before adding the rest of the

ingredients for a tasty meat-free alternative V Fry asparagus in a separate pan over a medium heat with a splash of olive oil

before adding to the egg mixture

Smoked salmon omelette with orange, almond and rocket salad V Asparagus and mushroom omelette

Italian style beef stewV Aubergine stew

Meal plans Recipes Shopping list Resilience recipes Page 27

INGREDIENTS

• 150g chicken fillet• 2 slices of ham• 1 ball frozen spinach• A pinch nutmeg• ¼ tsp of reduced salt vegetable stock

powder• 2 tsp olive oil• 2 tbsp white wine• 3 mushrooms• 50g broccoli florets

(SERVES 1)

INGREDIENTS

• 2 tins coconut milk• 2 tins chopped tomatoes• 18 small potatoes (600g)• 6 carrots (400g)• 2 400g tins of haricot or cannellini beans• 1 bag spinach (200g)• 3 teaspoons turmeric• 3 teaspoons ground cumin• 2 teaspoons chilli flakes• Salt and pepper

(SERVES 6)

METHOD

1. Slice the potatoes into quarters, place them in a saucepan and cover them with water

2. Bring the pan to the boil, once it’s boiling turn the heat down to a simmer and let the potatoes cook for about 20 minutes, until they’re soft enough to easily pierce with a fork

3. While the potatoes cook, peel the carrots and finely slice

4. Drain the water from the potatoes and place them in a large pan with the coconut milk, chopped tomatoes, carrots, turmeric, cumin, chilli flakes and the pepper. Mix everything together and place the lid on the pan. Bring to the boil, then turn down to a simmer and leave to cook for about an hour

5. Cook your wholegrain rice according to the packet instructions

6. Once the carrots are soft, stir in the cannellini beans and a generous handful of fresh spinach. Allow the curry to cook for another 15 minutes or so, before you serve

CHICKEN, HAM AND SPINACH PARCELS

1. Thaw the spinach and dissolve the stock in boiling water

2. Place a chicken fillet between 2 sheets of clingfilm and flatten

3. Remove the clingfilm and cover the chicken with the ham and spinach before rolling up and securing with a cocktail stick

4. Heat the olive oil in a pan and brown the chicken on all sides

5. Add the stock, white wine, mushrooms and broccoli and simmer until the chicken is cooked through. Serve with kale and brown rice

BEAN STEW

1. Simply pour a can of cannellini beans into a colander, rinse with water and then drain before placing in a large frying pan

2. Next drain half a jar of sun-dried tomatoes in the colander and add them to the pan with a tin of tomatoes, 1 tbsp tahini, a crushed garlic clove, 1 tsp of ground chilli and a pinch of black pepper

3. Allow the pan to heat for a few minutes until everything is nice and hot, then serve!

Chicken, ham and spinach parcel with brown riceV Bean stew

V Warming curry and rice

Meal plans Recipes Shopping list Resilience recipes Page 28

INGREDIENTS

• 1 mini pizza base• 227g tinned chopped tomatoes• A pinch mixed herbs• 63g reduced fat mozzarella• 63g tuna in oil, drained• 75g sweetcorn• ½ red onion• ½ tbsp of pine nuts

(SERVES 1)

INGREDIENTS

• 30g frozen spinach• ¼ cup crumbled feta cheese • 1 tbsp pine nuts, toasted• ½ tsp fresh thyme, minced• 1 tsp fresh lemon juice • 1 garlic clove, minced• 2 skinless, boneless chicken breast

halves • A pinch salt • A pinch freshly ground black pepper • 1 tbsp olive oil • ¼ cup fat-free, low salt chicken stock

(SERVES 2)

METHOD

1. Pre-heat the oven to 180°C

2. Defrost some frozen spinach in warm water

3. In a bowl, combine the feta, pine nuts, fresh lemon juice and minced garlic, adding the spinach once defrosted

4. Cut a horizontal slit through the largest part of each chicken breast and spoon the feta mixture inside securing the breast with a cocktail stick

5. Heat the oil over a medium heat in a non-stick, oven proof dish. Add the chicken and fry for 3 minutes on either side until brown

6. Add the chicken stock, cover the pan and place in the oven for 15 minutes until the chicken is cooked all the way through. Serve

CHICKEN, HAM AND SPINACH PARCELS

1. Heat the oven to 200°C

2. Reduce a tin of tomatoes in a saucepan with the dried herbs until it reaches a thick sauce like consistency

3. Place a mini pizza base on a baking sheet and spread with the tomato sauce

4. Scatter the mozzarella over the sauce and top with the tuna, sweetcorn, red onion and pine nuts

5. Bake in a preheated oven for 8-10 minutes

6. Serve with a side salad

Tuna and sweetcorn pizza V Sweetcorn and pepper pizza

Replace the tuna with yellow and red peppers

Chicken stuffed with spinach, feta and pine nuts

V Steam some peppers and sweetcorn and top your pizza with these for a sweet and

crunchy vegetarian option

Meal plans Recipes Shopping list Resilience recipes Page 29

INGREDIENTS

• 38g avocado• 2 tomatoes• 25g red onion• ¼ tsp crushed chillies• 1 lime• 1 serving of lettuce• 125g chicken fillet cut into strips• 1 wholemeal or seeded tortilla wrap• 2 tbsp chopped fresh coriander• 50g tinned sweetcorn• 1 tbsp grated carrot• 1/3 red pepper• 1 tbsp pumpkin seeds

(SERVES 2)

INGREDIENTS

• 2 aubergines• 2 tbsp olive oil, plus extra for

drizzling• 1 large onion, finely chopped• 4 garlic cloves, finely chopped• 12 cherry tomatoes, halved• 50g pitted green olives, chopped• handful basil leaves, chopped• 125g ball mozzarella, torn into bite-

size pieces• handful fresh white breadcrumbs

(SERVES 2)

METHOD

1. Heat oven to 220°C/200°C fan

2. Slice the aubergines in half lengthways, leaving the stem intact. Using a small knife, cut a border inside each aubergine about ½-1cm thick. Using a teaspoon, scoop out the aubergine flesh. Brush the aubergine shell with a little of the oil, season and place in a baking dish. Cover with foil and bake for 20 mins

3. Chop the flesh and place to one side. Add the remaining oil to a non-stick frying pan and add the onion and cook until soft. Add the chopped aubergine flesh and cook through. Tip in the garlic and tomatoes and cook for 3 mins more. Stir in olives, basil, mozzarella and seasoning

4. When the aubergine shells are tender, remove from the oven and reduce heat to 200°C/180°C fan

5. Pile the stuffing into the shells, sprinkle with breadcrumbs and drizzle with a little more oil. Bake for 15-20 mins. Serve with a green salad

METHOD

1. Place the chicken strips under a pre-heated medium grill until thoroughly cooked and set aside to cool

2. Prepare the guacamole by mashing the avocado with the back of a fork in a bowl

3. Finely slice the tomato and red onion and combine with the avocado along with the crushed chillies, lime juice and coriander

4. When it’s ready, place the guacamole on the tortilla and top with the chicken and remaining ingredients, before rolling up tightly. Serve

Chicken and guacamole wrapV Courgette and pepper guacamole wrap

V Stuffed aubergine

V Fry courgette with some red and yellow peppers with spray oil for a tasty

chicken alternative

Meal plans Recipes Shopping list Resilience recipes Page 30

INGREDIENTS

• 100g lean minced beef• 50g onion, chopped• 1 garlic clove• 227g tinned chopped tomatoes• 1 tsp tomato puree• 1 tsp mixed herbs• 75g spaghetti, uncooked weight• 1 ½ tbsps grated parmesan• 1 handful mixed salad leaves

(SERVES 1)

METHOD

1. Place the minced beef in a large pan and cook over a medium heat until browned

2. Drain off any excess fat, add the onion and garlic and cook for 2-3 minutes. Add the tomatoes, tomato puree and herbs and bring to a boil

3. Turn down the heat and simmer for 20-25 minutes, leaving the lid off if the sauce needs to thicken

4. As the sauce simmers, cook your spaghetti according to the packet instructions, avoiding any additional salt or oil. Serve sprinkled with the parmesan and a side salad of mixed leaves

INGREDIENTS

• 175g new potatoes• 1 salmon fillet• 1 ½ cups of kale

(SERVES 1)

SALMON, NEW POTATOES AND KALE

1. Wash the new potatoes, place into a pan and bring to the boil

2. If you have a three tier steamer, wrap the salmon in foil and place in the steamer over the top of the potatoes for 20 minutes, adding the kale to the top tier for the final 10 minutes

3. If not, place the salmon under the grill until cooked, place the kale in a colander over the boiling potatoes for the final 10 minutes. Serve with hollandaise sauce (optional)

QUINOA AND HALLOUMI

1. Heat 1 tbsp of the oil in a medium saucepan

2. Cook a small, sliced red onion and a thickly sliced pepper for a few mins. Add 200g of quinoa and cook for a further 3 mins

3. Add 500ml of vegetable stock, cover and turn the heat down to a simmer. Cook for 15 mins or until the ingredients are soft, then stir through a handful of parsley

4. Heat the grill and cook the halloumi until both sides are golden and crisp. Serve with steamed kale

Spaghetti BologneseV Try quorn mince, or vegetable (peppers, broccoli,

carrots and mushrooms) Bolognese

Salmon, new potatoes and kale V Quinoa and halloumi

V Fry the vegetables until soft before adding the tomatoes, puree and herbs

Meal plans Recipes Shopping list Resilience recipes Page 31

INGREDIENTS

• 75g of pasta, uncooked weight• 1 courgette• 7 cherry tomatoes• 75g broccoli• 1 onion• 4 tbps pesto• 1 tbsp olive oil• Handful pumpkin seeds

(SERVES 1)

INGREDIENTS

• 81g of brown rice, uncooked weight• 227g tinned chopped tomatoes• 1 ½ tsp olive oil• 1 garlic clove• 100g frozen spinach, cooked• 150g chicken fillet• ½ red pepper• A pinch mixed herbs

(SERVES 1)

METHOD

1. Pre-heat the grill to a medium heat and place the chicken underneath until thoroughly cooked. Once cooked, set aside to cool before cutting into strips

2. As the chicken cools, prepare the rice according to the packet instructions avoiding any additional salt or oil

3. Heat the oil in a pan and sauté the frozen spinach with minced garlic

4. Once soft, add the chopped tomatoes, red pepper and season with the mixed herbs. Leave to simmer until the peppers are cooked through

5. Once cooked, combine with the chicken, sprinkle a handful of pistachios over the top and serve with the rice

METHOD

1. Grate the courgettes and place to one side

2. Fry the onion in the olive oil until softened. Add the courgette and cook until soft

3. Meanwhile cook the broccoli (you can steam above the spaghetti in a steamer or colander) and wholemeal pasta according to the packet instructions

4. Once cooked, drain the pasta and add in the courgette, onion and broccoli. Toss together with pesto and scatter with a small handful of pumpkin seeds. Dress with cherry tomatoes and serve

V Cooked lentils added into this dish adds some extra dietary fibre, lean protein,

folate and iron

Chicken & spinach rice V Courgette, peppers, spinach and rice

V Courgette, broccoli and pesto pasta with pumpkin seeds

Meal plans Recipes Shopping list Shopping list Page 32

Fruit and vegetables Apples Asparagus Avocado Bananas Beetroot Blueberries Broccoli Courgette Garlic Onions Spring onions Lemons Limes Mixed salad leaves Peppers Potatoes Sweet potatoes Roasting vegetables Spinach Sweetcorn

shopping listMeats and pulses Baked beans Chicken breasts Ham Mackerel Chickpeas Sardines Smoked salmon Salmon fillets Turkey slices Turkey steak White beans Cannellini beans Minced pork Lean lamb fillet Lean beef mince Lean beef steak

Tomatoes (salad and cherry) Carrots Celery Kale Chopped tomatoes Tomato puree Mushrooms Cucumber Aubergine Oranges

Dairy Cheese Cottage cheese Eggs Low fat Greek/natural yoghurt Milk Low fat soft cheese Feta Coconut milk Mozzarella

Herbs Turmeric Cumin Mixed herbs Rosemary Thyme Crushed chillies Coriander

Spreads and sauces Cashew/almond butter Jam Olive oil Pesto Salsa Houmous Soy sauce Chicken stock Vegetable stock

Snacks Dark chocolate Carrot sticks Celery Sugar snap peas Cucumber Apricots Strawberries Blackberries Blueberries

Meal plans Recipes Shopping list Reference Page 33

Recipe references:1. Warm new potato and smoked mackerel salad with asparagus: http://www.

bbcgoodfood.com/recipes/1851/warm-new-potato-and-smoked-mackerel-salad

2. Chicken and vegetable lasagne: http://www.tescohealthandwellbeing.com/food/product/10136-2000-chicken-and-vegetable-lasagne

3. Turkey fajita with salsa and guacamole: http://www.tescohealthandwellbeing.com/food/product/3052-2000-turkey-fajita-with-salsa--guacamole

4. Herby pork patties with potatoes and beans: http://www.tescohealthandwellbeing.com/food/product/10777-2000-herby-pork-patties-with-potatoes-and-beans

5. Falafel burgers: http://www.bbcgoodfood.com/recipes/5605/falafel-burgers

6. Chicken and cheese filled sweet potato skins: http://www.tescohealthandwellbeing.com/food/product/9935-2000-chicken-and-cheese-filled-sweet-potato-skins

7. Mackerel burgers: http://www.john-west.co.uk/recipe/mackerel-burgers

8. Lamb kebabs with yoghurt dip and rice: http://www.tescohealthandwellbeing.com/food/product/3284-2000-lamb-kebabs-with-yoghurt-dip--rice

9. Mixed vegetable couscous, toasted almonds and pistachios: No recipe reference found

10. Chorizo and butter bean linguine: http://www.tescohealthandwellbeing.com/food/product/10776-2000-chorizo-and-butterbean-linguine

11. Pasta with broccoli, cherry tomatoes and almonds: http://www.tescohealthandwellbeing.com/food/product/7220-pasta-salad-with-broccoli-cherry-tomatoes--almonds

12. Sesame-topped salmon with Asian noodles: http://www.tescohealthandwellbeing.com/food/product/9299-2000-sesame-topped-salmon-with-asian-noodles

13. Italian style beef-stew: http://www.bbcgoodfood.com/recipes/2209/italianstyle-beef-stew

14. Smoked salmon omelette with orange, almond and rocket salad: http://www.tescohealthandwellbeing.com/food/product/9968-2000-smoked-salmon-omelette-with-orange-almond--rocket-salad

15. Chicken, ham and spinach parcel with brown rice: http://www.tescohealthandwellbeing.com/food/product/7158-2000-chicken-ham--spinach-parcel-with-brown-rice

16. Warming curry and rice: http://deliciouslyella.com/recipe/warming-winter-curry/

17. Tuna and sweetcorn pizza: http://www.tescohealthandwellbeing.com/food/product/3121-2000-tuna--sweetcorn-pizza

18. Chicken stuffed with spinach, feta and pine nuts: http://www.myrecipes.com/recipe/chicken-stuffed-with-spinach-feta-pine-nuts

19. Stuffed aubergine: http://www.bbcgoodfood.com/recipes/1262642/italianstyle-stuffed-aubergines

20. Chicken and guacamole wrap: http://www.tescohealthandwellbeing.com/food/product/11431-2000-chicken-and-guacamole-wrap

21. Salmon, new potatoes and kale: No recipe reference found

22. Spaghetti Bolognese: http://www.tescohealthandwellbeing.com/food/product/3045-2000-spaghetti-bolognese

23. Courgette, broccoli and pesto pasta with pumpkin seeds: No recipe reference found

24. Chicken & spinach rice: http://www.tescohealthandwellbeing.com/food/product/7229-2000-chicken--spinach-rice

Health benefit references:1. https://www.psychologytoday.com/blog/reading-between-the-

headlines/201401/low-zinc-levels-associated-depression

2. http://www.mcall.com/health/mc-top-3-health-foods-fight-stress-20150306-

story.html

3. http://www.calmclinic.com/anxiety/drugs/magnesium

4. http://www.wholeliving.com/134086/benefits-b-vitamins

5. http://www.healthaliciousness.com/articles/foods-high-in-vitamin-B6.php

6. http://metro.co.uk/2012/12/05/eating-a-tomato-a-day-can-cure-

depression-3300706/

7. http://www.npr.org/blogs/thesalt/2014/07/14/329529110/food-mood-

connection-how-you-eat-can-amp-up-or-tamp-down-stress

8. http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html

9. http://health.howstuffworks.com/wellness/food-nutrition/facts/benefits-of-

omega-33.htm

10. http://www.livestrong.com/article/375604-food-to-fight-fatigue/

11. http://www.naturalfoodbenefits.com/display.asp?CAT=3&ID=104

12. http://www.bodybuilding.com/fun/the-5-healthiest-typs-of-rice.html

13. http://www.nutrition-and-you.com/pistachio.html

14. http://www.livestrong.com/article/248233-butter-beans-nutrition-facts/

15. http://www.theguardian.com/lifeandstyle/2013/nov/11/why-almonds-are-good-

for-you-vitamin-e

16. http://home.howstuffworks.com/broccoli3.htm

17. http://www.care2.com/greenliving/20-health-benefits-of-sesame-you-wont-

believe.html

18. http://www.bbcgoodfood.com/howto/guide/ingredient-focus-aubergines

19. http://www.glycemic-index.org/serotonin-foods.html

20. http://www.livestrong.com/article/484932-potassium-depletion-stress/

21. https://www.psychologytoday.com/blog/reading-between-the-

headlines/201401/low-zinc-levels-associated-depression

22. http://www.livestrong.com/article/269138-benefits-of-eating-sweet-corn/

23. http://www.bbcgoodfood.com/howto/guide/ingredient-focus-beetroot

24. http://www.medicalnewstoday.com/articles/267290.php

25. http://www.askdrsears.com/topics/feeding-eating/family-nutrition/calcium/why-

do-you-need-calcium

26. http://www.bbcgoodfood.com/howto/guide/health-benefits-quinoa

27. http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.

html

28. http://www.courgetterecipes.co.uk/health-reasons-why-you-should-eat-

courgettes/

29. http://nutritioncheckup.com/a-heart-shaped-box-with-some-benefits-dark-

chocolate-and-your-health/#sthash.bJnF6PYJ.dpbs

30. http://www.natural-alternative.co.uk/

1 http://www.natural-alternative.co.uk/ All information and tools presented within this diet are intended for educational purposes. Any health, diet or exercise advice is not intended as medical diagnosis or treatment. If you think you have any type of medical condition you must seek professional advice. Using these recipes or suggestions is at a person’s own discretion and we therefore do not accept any liability for the suggestions and/or any products recommended. © CABA 2015.