The NO diet January: Why you should ditch restrictive eating for healthy meals


 Tuesday 

BREAKFAST

Peanut butter jam oats

Serves 2

INGREDIENTS

80g rolled oats

500ml milk

4 tsp chia seeds or milled flaxseed

120g frozen berries

120ml water

2 tbsp peanut butter

METHOD

1. Mix the rolled oats, milk, and 1 tsp of the chia seeds or milled flaxseed in a small saucepan, and bring to a boil.

2. Reduce heat and simmer for 4-5mins, or until the desired consistency is achieved.

3. Meanwhile, make the berry jam in another pot. Stir in the frozen berries and the remaining 1 tsp of chia seeds or milled flaxseed with the 60ml water. Simmer for 4-5mins, or until lightly stewed.

4. Transfer the oats into a serving bowl and add a splash of milk if required, to get the desired consistency.

5. Top the oats with the berry jam and 1 tbsp of peanut butter.

LUNCH

Leftover chilli con carne + brown rice

DINNER

Creamy salmon

Serves 4

INGREDIENTS

2 tbsp olive oil

4 salmon fillets, skinless and boneless

2 garlic cloves, finely diced or minced

250g asparagus spears

250g frozen peas

300ml vegetable stock

300ml single cream

1 large handful fresh parsley, roughly chopped

1 small handful fresh dill, roughly chopped (optional)

METHOD

1. Heat 1 tbsp of oil in a non-stick saucepan, over medium heat.

2. Season the salmon fillets with salt and pepper, then fry for 5-8mins, flipping once to brown the top, or cooked to your preference.

3. Set the cooked salmon fillets aside, and using the same saucepan, heat the other 1 tbsp of oil, over a medium heat.

4. Add the garlic and fry for 1min, or until softened.

5. Add the asparagus, and peas, and stir for 3mins, or until lightly softened. Be careful not to let the garlic burn.

6. Add the stock, salt and pepper, and reduce the heat to simmer for 8-10mins.

7. Stir in the cream, parsley, and dill, and stir for a further 2mins.

8. Add the salmon fillets back into the creamy sauce, turn the heat off and serve.

Thursday 

BREAKFAST

Leftover baked beans + poached eggs and asparagus or spinach

LUNCH

Leftover lamb pitta massaman curry (no rice)

DINNER

Coconut dahl

Serves 4

INGREDIENTS

2 tbsp coconut or extra

virgin extra virgin olive oil

1 large onion, finely diced

3 garlic cloves, finely diced or

minced

2cm fresh ginger, grated

2 1/2 tsp ground garam masala

1 tsp ground turmeric

¼ tsp dried chilli flakes

200g red lentils or split peas

400ml vegetable stock

1 x 400ml tin coconut milk

1 large handful baby spinach

1 handful fresh coriander

leaves, roughly chopped

METHOD

1. Heat the oil in a large saucepan, over medium heat. Fry the onion, garlic, and ginger, until softened.

2. Stir in the spices and fry until lightly browned.

3. Stir in the lentils or split peas, and a pinch of black pepper.

4. Add the coconut milk and vegetable stock, and bring it to a boil. Reduce the heat and simmer gently for 20-25mins. If using split peas, add an extra 125ml water and cook for a further 15-20mins. The lentils or split peas should be soft and cooked through.

5. Add in the spinach leaves and stir the dahl.

6. Serve with coriander.

Saturday  

BREAKFAST

Blueberry oat pancakes

Serves 4

INGREDIENTS

2 bananas

3 medium eggs

70g rolled oats

1 tbsp butter

50-100g blueberries

METHOD

1. If you have a blender, blend the bananas, eggs, oats, and ½ tsp of salt until smooth. If not, use a fork to roughly mash the bananas. Add the eggs, oats, and salt. Stir to combine until smooth.

2. Heat ⅓ tbsp of the butter in a frying pan, over medium heat. It should melt quickly but make sure it doesn’t brown.

3. Pour the batter into the pan to desired size (approx. 10-12cm), roughly 1cm thick for each pancake. Scatter the blueberries on top.

4. When bubbles start forming on the top, flip with a spatula.

5. Reduce heat slightly and cook until both sides are golden brown. Repeat until all batter is used up.

6. Top with yoghurt or cottage cheese and sprinkle with nuts.

LUNCH

Leftover chicken fajita bake

DINNER

Sweet corn fritters + poached eggs and spinach

Serves 4

INGREDIENTS

80g fine porridge oats

½ tsp ground paprika

½ tsp dried thyme (optional)

2 x 198g tins corn, rinsed and

drained

5 medium eggs

80g Cheddar cheese, grated

1 tbsp extra virgin olive oil

METHOD

1. Add all the ingredients except the oil to a large bowl and mix well. Store in the fridge for 15mins or overnight if you have time, until sticky.

2. Add 1/2 tsp of the oil to a large frying pan, over medium heat.

3. Fry four of the fritters at a time for 2-3mins each side.

4. Eat hot or cold, and store leftovers in the fridge. Enjoy 2-3 fritters per person with poached eggs and wilted spinach.

DESSERT

Banana bread

Serves 8

INGREDIENTS

3 medium overripe bananas

2 eggs

80g butter, melted and cooled

1 tsp vanilla extract

100g almond flour (ground almonds)

80g porridge oats

Pinch of salt

1 tsp baking powder

60g pecans, chopped

1 banana, sliced lengthways (optional topping)

METHOD

1. Preheat the oven to 180°C.

2. Add the bananas to a bowl and mash with a fork.

3. Add the eggs, cooled melted butter, and vanilla and stir well.

4. Add the almond flour, oats, pinch of salt, baking powder, stir well.

5. Add the pecans and stir lightly.

6. Transfer to a loaf baking tin (or any shape you like) and place the banana on top (if using), inside facing up.

7. Bake for 40mins or until golden on top.

Sunday  

BREAKFAST

Leftover sweet corn fritters

LUNCH

Warm lamb salad

Serves 4

INGREDIENTS

200g plain natural or Greek yoghurt

½ lemon, zested and juiced

1 garlic clove, finely diced or minced

1 tbsp extra virgin olive oil

400g lamb fillet or leg steaks

4 handfuls (100g) baby spinach and/or salad leaves

½ red onion, finely sliced

250g cherry tomatoes, halved

1 red pepper, deseeded and finely sliced

METHOD

1. Combine the Greek yoghurt, lemon zest, lemon juice, and garlic in a bowl.

2. Heat the oil in a frying pan, over medium-high heat. Season the lamb with salt and pepper, and cook to your liking (or 3mins each side). Cover with foil and set aside.

3. Mix the spinach, red onion, tomatoes, and red pepper in a large bowl. Dress with half the yoghurt dressing.

4. Slice the lamb diagonally into pieces and add to the salad, along with any juice from the pan.

5. Serve with extra dressing on the side.

DINNER

Chana masala

Serves 4

INGREDIENTS

1 tbsp extra virgin olive oil

1 onion, finely sliced

2 garlic cloves, crushed

3 carrots, diced

1 tsp turmeric

1 tsp ground coriander

1 tsp ground or fresh ginger

1 x 400g tin plum/chopped tomatoes

1 x 400mltin coconut milk

2 x 400g tin chickpeas, drained and rinsed

200ml veg stock

1 tsp garam masala

250g spinach

1 handful fresh coriander, roughly chopped

Yoghurt (optional garnish)

METHOD

1. Heat olive oil in a large pan and add onion and carrots. Cook for about 10mins, or until softened.

2. Add garlic, turmeric and ground coriander and ginger then stir to combine. Cook for 1-2 mins, then pour in the tin of tomatoes, coconut milk, chickpeas and vegetable stock.

3. Bring to the boil and simmer for about 25mins or until the sauce has thickened.

4. Add garam masala once the sauce has thickened, followed by the spinach and cook for a further 5 mins.

5. Top with coriander and yoghurt (optional).



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