Rainbow sald with mint and toasted sesame

Ingredients
Mixed organic herb lettuce
Tomatoes
Grated raw beetroot
Tomatoes
handful each of chopped fresh mint and basil
Tin of butter beans
1 tsp of toasted sesame seed

Pea, green chilli and coconut soup

ordinarily, I'd say don't touch coconut milk, dessicated or creamed if you are on the Fitbitch Eating Plan (different if you're on maintenance or training for endurance) but as long as you stick to these quantities you should be fine. To be even stricter, just use yoghurt and forgo the coconut.
Ingredients
Frozen peas, 100g
1 onion, chopped
1 potato, finely sliced
1 birds eye green chilli, chopped (or half if you don't like it hot)
25g creamed coconut
2 cloves of garlic
Fresh mint

Saute the chopped onion, garlic and chilli in a pan with water. When it starts to soften add the peas and the potato and coconut and cover with water. Bring to the boil and then simmer until the potato is soft. Whizz up in food processor or with a hand blender. Add salt and pepper to season and chopped mint, whizz again and serve.
If you are one of those people who can't seem to think of soup as a meal unless it has bread with it, try a rice cake broken into pieces on top or a ryvita. It's like a healthy crouton!
Calories: 363, carbs:35, protein:10, fat:20

Quinoa, Tuna Salad

This is a light meal that will perfectly provide good sustenance with a good mix of protein and healthy essential fatty acids found in the avocado. Be careful if you're watching your weight though as avocados can be very calorific if you go overboard.
This is not the kind of thing you'd eat if you were going to go out for a long endurance marathon run the following day - you might think about adding beans.
Ingredients
140g tin of tuna in water
3 tomatoes chopped
1 medium avocado
100g boiled quinoa
Organic salad leaves (if you live in Brighton, get the pack from Infinity foods - delicious!)
Lemon juice to dress

Just combine all togehter and eat!

Calories: 431, Carbs,23.9g, Protein:43.4g Fat:18.4g

Broccolli, chilli stir fry with soba noodles

This is a delicious dinner full of protein, while the soba noodles are an excellent source of Low glycaemic index carbohydrates.
Ingredients
40g Buckwheat soba noodles
2 tomatoes, quartered
handful of stir fry salad leaves
1/2 birds eye chilli
broccolli
1 egg
Dash of tamari sauce
1 tsp of sunflower oil or use a spray

Saute the broccolli florets, tomatoes and chilli in the oil,while the buckwheat noodles are cooking. ONce cooked add the noodles so they are coated with the chilli oil. Push to one side and break an egg into the pan. Let the white begin to set and then begin to stir it around into the noodles and the sardine. Then turn it out and serve with a dash of tamari sauce. You can add 1/2 tin of sardines drained of oil if you want to add more protein and a tsp of seasame oil for flavour.
Contains: 319 calories, 17g protein, 35g carbs, 12.5g fat

Crunchy orange, mint & hazlenut salad

So many people say they can't diet because they hate salads. This is not surprising considering the fact that most people think a salad is a limp piece of iceberg lettuce with a few tomatoes.
Nowadays, you can create so many salads which are not only delicious as an accompaniment but also as a standalone dish. I created this recipe to have with roasted gilthead bream, but you could equally add 1inch piece of feta cheese to make an entire supper.
Ingredients
Celery, chopped
Carrot, grated
Bunch of mint, chopped
Bunch of basil, chopped
1dsp hazlenuts and walnuts, chopped
2tsp pumpkin seeds
One orange, cut into thin slices (blood red orange would work particularly well)
For the dressing
juice of fresh orange
Rice wine vinegar

Combine all the ingredients together, dress and serve. This would also be delicious with green beans and a tuna steak.

Healthy Smoked mackerel pate

Mackerel is full of healthy omega 3 fats, which are good for brain function, good for brain function and nervous system as well as helping regulate hormones. And it is delicious!
That said, you have to be careful and not eat too much if you are watching your weight as it is fairly calorfic compared to white fish. This can make a great lunch time snack, although if you are on the Fitbitch Eating Plan level one, use rice cakes instead of bread.
Ingredients (serves 4)
1 freshly smoked mackerel (www.fish.co.uk serve great ones)
1 fresh lemon
1/2 large tub of zero fat Fage Greek yoghurt
handful of fresh chopped dill
Wasabi or horseradish to taste
Salt and pepper to taste

Take the mackerel flesh from the bones, ensuring you discard any loose bones. Combine with the yoghurt, lemon, herbs and seasoning, mixing well. Spoon into ramekins or small glasses and refrigerate for a few hours. Serve with a small rocket and tomato salad and hot toasted bread.
and hormones

How many ways with porridge?

It was perishing out there this morning at a Parkrun event so what better breakfast than porridge? I'm a real fan of porridge and have developed a whole range of different healthy toppings to add some variety. This one is delicious and not overly sweet although you can add agave syrup if you like.
Just chop up some ripe plums and pears and add a little water and cinammon to taste. Stew until the fruit just begins to break down. Don't let it become mush though - it ruins the texture! Add a tsp of agave syrup no more..unless of course you're marathon training. What other porridge toppings have you tried?