purity lifestyle studios healthy recipes feb 2016.pdf

FEBRUARY EDIT ION

Visit: purityls.co.uk

HEALTHYRECIPE BOOK

LIFESTYLE STUDIOSPURIT Y

http://purityls.co.uk

Medical DisclaimerThe recipes within these pages are for information purposes only and in no way supersede any prior advice given by a medical practitioner, registered dietician or nutritionist. Should you cook and consume these recipes, you are choosing to do so of your own free will, without coercion and in the full knowledge that the recipes have not been personally designed for you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever that you should speak to a qualified medical practitioner for advice.

Further, if you choose to cook and consume these recipes and feel that you are experiencing any adverse effects, then you should cease using these recipes immediately and consult your doctor.

© Copyright 2016 Purrity Lifestyle Studios

All rights reserved.No part of this book may be reproduced,stored in a retrieval system or transmittedin any form or means whatsoever withoutthe prior consent and written permissionof the author.


Visit: purityls.co.uk / Call: 01952 252 770



Contents

DrinksCranberry pina colada 1

Pomegranate refresher 2

Creamy pineapple & ginger smoothie 3 Snacks & treats

Blackberry chocolate cake 4

Courgette muffins 5

Peppered mackerel oatcakes 6

Breakfast

Apricot breakfast bars 7

Salmon & dill omelette 8

Walnut muffins 9 Lunch

Spicy haddock stew 10

Sweet potato & cabbage hash 11

Zesty herby drummers 12 Dinner

Overnight beef curry 13

Scottish stovies 14

Sri Lankan style chicken curry 15





Welcome

Welcome to our Healthy Recipe Book - February Edition. 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%!

There is an important lesson to be learned from the story below...

You see I used to have a client, let’s call her Lisa. Now Lisa trained very hard and never

missed a training session and so with all this effort and dedication to her training she

thought that the scales and the measuring tape would really be moving in the right direction

at her weights and measurement day.

I will never forget the look on her face when she found out that she lost only 1lb and half

an inch from her waist. She was disappointed and so was I. “You have read the information

on the importance of nutrition and you have been using the recipe book I gave you?” I asked.

It turned out she never read it because she thought she already knew about nutrition and

that her personal trainer wasn’t going to know more than she did. Sometimes we learn the

hard way! I’m pleased to say that once Lisa had become fully aware of the importance of

nutrition for fat loss, we were able to make some important changes. 28 days later she was

14lbs down and almost 2 dress sizes smaller.

As the saying goes,

“When the student is ready, the teacher will appear.”

And you are ready! That’s why you are reading this!





DRINKS 1

150ml coconut water70ml coconut milk50g frozen cranberries50g fresh or frozen pineapplejuice of half a lime

SERVES 1

Put all of the ingredients into a blender, liquid first and blend until smooth.

Add more coconut water if required, to achieve the desired consistency.

Consume immediately.

Cranberry pina colada

PER SERVING:

207 Calories26g Carbs1g Protein11g Fat




DRINKS 2

60g pomegranate 1 apple eg Braeburn, diced50g frozen cranberries Juice of 1 lemon200ml cold water

SERVES 1

PER SERVING:


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

Add more water if required to achieve the desired consistency.


Pomegranate refresher LIFESTYLE STUDIOS

PURIT Y



DRINKS 3

150ml coconut water 100g pineapple a good pinch of ground ginger1 small banana1 tsp vanilla extract

SERVES 1

Put all of the ingredients into a blender, liquid first and blend until smooth.

Add more coconut water if required to achieve the desired consistency.


PER SERVING:


Creamy pineapple & ginger smoothie LIFESTYLE STUDIOS

PURIT Y



50g blackberries150g Greek yoghurt2 tbsps olive oil2 tbsps organic butter, melted3 tbsps honey2 eggs50g dark chocolate (minimum 70% cocoa), melted1 tsp vanilla extract100g plain flour (use gluten free if preferred)3 tbsps cocoa powder1/2 tsp baking soda1/4 tsp baking powder30g ground almondsa pinch of sea saltfor the topping:10g blackberries, mashed20g dark chocolate (minimum 70% cocoa), melted1 tsp chopped hazelnuts or macadamia nuts

SERVES 10

Preheat oven to 180˚C/350˚F. Grease the sides and base of an 8” cake tin and line the base with baking paper.

Mash the blackberries in large bowl. Add the remaining wet ingredients and stir well to remove any lumps.

Sieve the flour into a separate bowl and add the remaining dry ingredients. Gently fold the dry ingredients into the wet mixture until thoroughly combined. Pour the mixture into the tin and use a spoon to gently level off.

Bake for 30-35 minutes until a skewer comes out clean. Leave to cool in the tin for 5 minutes, then turn out onto a wire rack to cool completely.

To make the topping, mix the blackberries and dark chocolate in a small bowl and spread onto the top of the cake. Sprinkle over the chopped nuts and allow the topping to set. Cut into 9 slices.

Store any leftovers in an airtight container for up to 3 days.

Blackberry chocolate cake

Visit: purityls.co.uk / Call: 01952 252 770 4


Visit: purityls.co.uk / Call: 01952 252 770 SNACKS

PER SERVING:




1 medium sized bramley apple, peeled, cored and sliced150g plain flour (use gluten free if preferred)a pinch of sea salt¼ tsp baking powder3 eggs3 tbsps honey1 tsp vanilla extract1 medium sized courgette, coarsely grated30g dark chocolate chips

MAKES 9 MUFFINS

Preheat oven to 170˚C / 350˚F. Grease 9 muffin tin compartments with coconut oil.

Bring a small saucepan of water to the boil. Add the apple and cook for 2-3 minutes, until soft. Drain and allow to cool. Gently mash in the sieve to remove excess water.

In a large bowl combine the flour, salt and baking powder. Add the eggs, honey, vanilla extract and apple purée and mix well. Fold in the grated courgette and dark chocolate.

Spoon the mixture into the muffin tin compartments. Bake for 15 minutes or until the muffins spring back to the touch.Leave to cool in the tin.

Store in an airtight container for up to 3 days.

PER MUFFIN:


Courgette muffins

5


Visit: purityls.co.uk / Call: 01952 252 770 SNACKSVisit: purityls.co.uk / Call: 01952 252 770



Visit: purityls.co.uk / Call: 01952 252 770 SNACKS

100g peppered mackerel1 tsp fresh lemon juice30g yellow bell pepper, diced20g spinach leaves, finely chopped2 cherry tomatoes, halved3 organic oatcakes

SERVES 1

Mash the mackerel in a bowl. Add the lemon juice and mix well. Mix in the spinach and pepper.

Serve with oatcakes and tomatoes.


PER SERVING:


Peppered mackerel oatcakes

6





BREAKFAST

90g organic coconut oil50g tahini40g honey or maple syrup 300g porridge oats (use gluten free if preferred)80g dried apricots, chopped finely20g macadamia nuts, chopped1 tsp vanilla extract40g pumpkin seeds10g chia seeds50g crunchy nut butter of choicea pinch of sea salt

SERVES 15

PER SERVING:


Apricot breakfast bars

Preheat oven to 170˚C / 350˚F.

Line a baking tray with baking paper.

Melt the coconut oil, tahini and honey over a low heat, stirring constantly. Remove from heat and set aside.

Place all of the remaining ingredients in a large bowl and stir. Add the oil mixture and stir well to combine. If the mixture is a little dry, add a splash of cold water or almond milk.

Transfer the mixture to the tray and shape into a rectangle, approximately 11/2 cmthickness. Press the top of the mixture gently to even surface.

Bake for 20-25 minutes or until golden brown. Allow to cool then cut into 15 slices.

Store in an airtight container and refrigerate for up to 4 days.

7




a pinch of dried dill 1 tsp ghee or butter100g fresh salmon fillet1/2 small white onion, finely chopped1 handful mushrooms, chopped1/2 medium tomato, diced4 eggs2 egg whitesa pinch of sea salt and black pepper40g cheddar cheese, grated (use dairy free cheese if preferred)1 handful spinach leaves

SERVES 2

Season the salmon with dill. Melt the ghee / butter in a large frying pan over a medium / high heat.

Add the salmon and cook for around 10-12 minutes, turning halfway. When cooked, the flesh should be a pale pink colour throughout. Remove from pan and set aside.

Reduce the heat to medium. Add the onion and mushrooms to the pan and sauté gently until soft for 2-3 minutes, stirring frequently. Add the tomatoes and cook for 2-3 minutes, until soft.

Remove the vegetables from pan and set aside. Remove any bits from the pan.

Whisk the eggs and whites in a jug and season with salt and pepper. Pour the eggs into the pan. Cook gently for 3-4 minutes until the edges of the mixture start to crisp. Add the cheese and spinach leaves and cook until the leaves have wilted.Using a slice, carefully fold the omelette in half. Remove from the pan, slice in half and serve.

Store in an airtight container and refrigerate for up to 3 days.

Salmon & dill omelette

PER SERVING:


BREAKFAST 8




BREAKFAST 9

1 large banana 125g pineapple, finely chopped 3 eggs 20ml olive oil40g honey (or use natural sweetener of your choice)1 tsp vanilla extract1 tsp lemon juice 225g plain flour (use gluten free if preferred)20g ground almondsa good pinch of sea salt1/4 tsp baking soda 1 heaped tsp cinnamon 20g walnuts, finely chopped

MAKES 10 MUFFINS

Grease 10 muffin compartments with coconut oil.

In a large bowl, mash the banana and pineapple. Add the remaining wet ingredients and mix well.

Sieve the flour into a separate bowl and add the remaining dry ingredients.

Add the dry mixture to the wet and fold in gently until thoroughly combined.

Spoon the mixture into the compartments.

Bake at 175˚C / 350˚F for 30 minutes, or until toothpick inserted in centre of muffin comes out clean.Allow to cool for 5 minutes then relive from tin and transfer to a wire rack to cool.

Store in an airtight container for up to 4 days.

PER MUFFIN:


Walnut muffinsLIFESTYLE STUDIOSPURIT Y



10

1 tsp ghee or organic coconut oil1 tsp black mustard seeds1 cinnamon stick 10 curry leaves 2 bay leaves8 peppercorns1 onion, chopped2 small carrots, chopped½ a medium sized butternut squash, roughly chopped600g haddock fillets2 tsp turmerica pinch of sea salt 170ml coconut milk150ml cold water or unsweetened almond milk

SERVES 4

PER SERVING:


Melt the ghee / oil in a large saucepan over a medium heat.

Add the mustard seeds, cinnamon stick, curry leaves, bay leaves and peppercorns. Heat, stirring for 1 minute.

Add the onion and sauté for 2-3 minutes, stirring. Add the carrot and squash and sauté gently for 8-10 minutes until soft.

Add the fish, turmeric, salt, coconut milk, and cold water / almond milk. Bring to the boil then reduce to a simmer. Cover and cook for 20 - 30 minutes.

Ensure that the fish is thoroughly cooked before serving.

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

Spicy haddock stew LIFESTYLE STUDIOS

PURIT Y

Visit: purityls.co.uk / Call: 01952 252 770 LUNCH


LUNCH 11

3 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, reduced salt2 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 LIFESTYLE STUDIOS

PURIT Y



LUNCH 12

6 fresh chicken drumsticks (approximately 600g)juice of 2 lemons2 tsps olive oil1 tsp dried basil1 tsp dried oregano1 tsp Italian seasoning a pinch of sea salt and black pepper

SERVES 2

PER SERVING:


Place the chicken in a large bowl.

Mix all of the other ingredients together and pour over the chicken. Mix well to cover. Cover the bowl and refrigerate for 4-12 hours, depending on how much time you have.

Preheat oven to 180˚C/350˚F. Line a baking tray with a sheet of foil.

Place the chicken on the foil and cook for 30-40 minutes or until the chicken is crispy and cooked thoroughly. Serve.

Store any leftover chicken drummers in an airtight container and refrigerate for up to 3 days.

Zesty, herby drummers LIFESTYLE STUDIOS

PURIT Y



13

700g beef, diced2 large white onions, finely chopped6 cloves garlic, finely choppeda thumb sized piece of fresh ginger, finely chopped 6 green chillies, finely chopped2 tsps ground fenugreek 1 tsp ground turmeric1 tsp ground garam masala 1 tsp whole garam masala (optional)a pinch of sea salt 2 tsps ghee or coconut oil1 tin chopped tomatoes

SERVES 4

Mix everything up in a bowl (except the ghee / oil and tinned tomatoes).

Transfer to a sealable storage bag and refrigerate for at least 4 hours or overnight.

In a large saucepan, melt the ghee / oil over a medium heat. Empty the contents of the bag into the saucepan and cook for 10 minutes, stirring until the onions have softened and the beef is brown all over.

Add the chopped tomatoes and a splash of cold water. Cover and cook for 2-3 hours until the beef is tender. Add more water whilst cooking if the mixture becomes too dry.

Store any leftovers in an airtight container and refrigerate for up to 4 days or freeze on same day.

Overnight beef curry

PER SERVING:



Visit: purityls.co.uk / Call: 01952 252 770 DINNER 13


1.4kg (peeled weight) all rounder potatoes, peeled and cut into chunks3 small white onions, peeled and diced1 3/4 pts cold water400g pork sausages (minimum 90% meat), cut into thick slicessea salt and black pepper to season

SERVES 4

Place the potatoes and onions in a large saucepan. Add the water and stir well.

Bring to the boil then reduce to a simmer. Cover and cook for 10 minutes.

Add the sausages and season with salt and pepper. Stir and simmer for 30 minutes. Check seasoning then mash the potatoes gently, to break them up.

Cook for a further 10 minutes, or until the potatoes are cooked. Serve.

Serving suggestion: Serve with plenty of steamed leafy green vegetables.

Store any leftover stovies in an airtight container and refrigerate for up to 3 days or

freeze on same day.

PER SERVING:


Scottish stoviesLIFESTYLE STUDIOSPURIT Y

Visit: purityls.co.uk / Call: 01952 252 770 DINNER 14


DINNER

2 tsps ghee or coconut oil1 cinnamon stick 1 tsp mustard seeds 20-25 curry leaves3 small red onions, finely sliced40g fresh ginger, finely chopped8 garlic cloves, finely chopped 4-6 green chillis, finely chopped800g fresh chicken breast, diced 1 tin chopped tomatoes200ml fresh chicken stock (or use 1 organic stock cube)2 tsps unroasted curry powder1 tsp turmeric1 tsp salt1/2 tsp ground black pepper

SERVES 4

Melt the ghee/oil in a large saucepan over a medium heat. Add the cinnamon stick, mustard seeds and curry leaves and cook for 2-3 minutes, stirring frequently.

Add the onions and sauté for 3 minutes, until soft. Add the garlic, ginger and chillis and cook for 3 minutes, stirring. Add the chicken and cook for 3-4 minutes, stirring well.

Add the tomatoes and stock and stir well. Turn up the heat to medium/high then reduce to a gentle simmer. Cover and cook for 5-6 minutes, stirring occasionally.

Add the remaining spices and salt and pepper. Cover and cook for 8-10 minutes. Serve with rice.

Store any leftover curry in an airtight container and refrigerate for up to 4 days or freeze on same day.

PER SERVING:


Sri Lankan style chicken curry LIFESTYLE STUDIOS

PURIT Y

Visit: purityls.co.uk / Call: 01952 252 770 15


purity lifestyle studios healthy recipes feb 2016.pdf

Documents