wi

th50+r
eci
pes
I
STHEGLUCOSEGODDESSMETHODFORYOU?
I
us edtobel
i
ev ethatonlypeopl
ewit
hdi
abetesneededt
ocar
eaboutthei
rglucos
e
l
evels
.Inf
act,everyoneusedtobel
i
evet
hat.
Butinthepastvey
ears,sci
encehas
beendemons t
rat
ingotherwis
e:wenowknowt hatt
hemajori
tyoft
hepopul
ati
on
exper
iencesgl
ucosespikes
,andthati
t’
sinal
lofouri
nter
estt
oreducet
hem sothat
wecanhel
pourbodyt
hri
ve.

From s
kinprobl
emstodi cul
tsoci
ali
nteract
ions
,topoorenergyl
evelsandment
al
heal
thissues
,gl
ucos
es pi
keshavedierente ectsondierentpeople.

Herearesomequest
ionst
oanswerto ndouti
fyouar
eex
per
ienci
nggl
ucos
espi
kes
,
andifTheGlucos
eGoddessMethodcanhel
pyou.

·
Doy
oucr
aves
weetf
oods
?
·
Doy
oucons
idery
our
sel
faddi
ctedt
osugar
?
·
Doy
ougett
ir
edt
hroughoutt
heday
?
·
Doy
ou ndi
tdi cul
tto ndt
heener
gyt
odowhaty
ou’
dli
ket
odo?
·
Doy
ouneedca ei
net
okeepy
ougoi
ngt
hroughoutt
heday
?
·
Doy
ougeta“
foodcoma
”af
tereat
ing?
·
Doy
ouneedt
oeatev
eryf
ewhour
s?
·
Doy
ouf
eel
agi
tat
edorangr
ywheny
ouar
ehungr
y,akahangr
y?
·
Doy
ouhav
eex
tremehungerpangsdur
ingt
heday
?
·
Doy
ouf
eel
shaky
,li
ght
headed,ordi
zzyi
fmeal
sar
edel
ayed?
·
Doy
ouhav
eacne?
·
Doy
ouhav
eecz
ema?
·
Doy
ouhav
eps
ori
asi
s?
·
Doy
ouknowy
our
sel
ftos
u erf
rom i
n ammat
ion?
·
Doy
ouhav
eendomet
ri
osi
s?
·
Doy
ouhav
epol
ycy
sti
cov
ari
ans
yndr
omeormi
ssedper
iods
?
·
Doy
ous
u erf
rom di cul
tpr
e-mens
truat
ions
yndr
omeorpai
nful
per
iods
?
·
Ifyouar
efemal
e,ar
eyouex
per
ienci
ngbal
dingont
heheadorhai
rgr
owt
hont
he
f
ace?
·
Arey
ous
truggl
i
ngwi
thf
eil
i
ty?
·
Doy
ouhav
ereact
ivehy
pogl
ycemi
a?
·
Doy
ouhav
eins
uli
nres
ist
ance?
·
Arey
out
ryi
ngt
olos
ewei
ghtbut ndi
ngi
tdi cul
t?
·
Doy
ouhav
etr
oubl
esl
eepi
ngorwakeupwi
thhea pal
pit
ati
ons
?
·
Doy
ouhav
eener
gycr
asheswher
eyoubr
eakouti
nas
weatorgetnaus
eous
?
·
Doy
ouex
per
ienceanx
iet
y,depr
ess
ion,ormooddi
sor
der
s?
·
Doy
ouof
ten ndy
our
sel
fbecomi
ngi
rr
it
atedbyy
ourf
ri
endsandf
ami
l
y?
·
Doy
ouex
per
iencebr
ainf
og?
·
Isy
ourmoodv
ari
abl
e?
·
Doy
ouf
requent
lygetcol
ds?
·
Doy
ouex
per
ienceaci
dre uxorgas
tri
ti
s?
·
Hav
eyouev
erbeent
oldt
haty
ourgl
ucos
elev
elsar
eel
evat
ed?
·
Doy
ouhav
eins
uli
nres
ist
ance?
·
Doy
ouhav
epr
edi
abet
esort
ype2di
abet
es?
·
Doy
ouhav
enon-
alcohol
i
cfa yl
i
verdi
seas
e?
·
Doy
ouhav
ehea di
seas
e?
·
Doy
ouhav
edi cul
tymanagi
ngges
tat
ional
diabet
es?
·
Doy
ouhav
edi cul
tymanagi
ngt
ype1di
abet
es?

Andl
ast
ly(
butper
hapsmos
timpo ant
ly)
…
Doy
out
hinky
oucoul
dfeel
be ert
hany
oucur
rent
lydo?

I
fyouans
wer
edy
est
oanyoft
hes
eques
tions
,thi
smet
hodi
sfory
ou.
Wel
come!
Keep
r
eadi
ng.
THEFOURHACKS
I
nGlucoseRev
oluti
on,my rstbook,Ishar
edtens
cience-
backedhackst
hathel
pus
cur
bglucoses
pikes.Al
lar
eimpo ant,butsomearemoreimpact
fult
hanother
s.For
t
his4-weekmethod,Ipl
acethespot
li
ghtonfourhacksthatar
ethemostimpo ant
t
os t
a with.
(AndbecauseIwanttomakesur
ey oulear
naboutall
ofthem i
fyouwant
t
o,i
nWeek4I
wil
lgi
vey
oui
nfor
mat
ionaboutt
heot
hers
ix)
.

I
nWeek1,youwil
lchangey
ourbreakfast
.InWeek2,y
ouwil
lcont
inuewit
hy ournew
br
eakf
astandal
sowelcomevi
negarintoyourl
i
fe.I
nWeek3,youwil
lcont
inuethe
rs
ttwohacks ,andlayeri
nveggiesta er
s.Final
ly
,week4wi ll
seet headdit
ionof
mov i
ngaftereati
ng.Apa f r
om thesehacks,youcandoabs ol
utelyanythi
ngy ou
want,jus
tasus ual
(yes,i
cecream i
nthemi ddleofthenighti
stotal
ly ne…Al t
houghI
betthosecravi
ngswi l
ldi
ssi
pateoverthesefourweeks.)

Then,t
a-da!
Youwi
l
lfeel
li
keawhol
enewper
son.
 Day1 Day2 Day3 Day4 Day5 Day6 Day7
Week1
Sav
orybr
eakf
ast
Day8 Day9 Day1
0 Day1
1 Day1
2 Day1
3 Day1
4
Week2 Sav
orybr
eakf
ast
Vi
negaronceaday
Day1
5 Day1
6 Day1
7 Day1
8 Day1
9 Day20 Day21
Sav
orybr
eakf
ast
Week3
Vi
negaronceaday
Veggi
est
a eratl
eas
tonceaday
Day22 Day23 Day24 Day25 Day26 Day27 Day28
Sav
orybr
eakf
ast
Week4 Vi
negaronceaday
Veggi
est
a eratl
eas
tonceaday
Mouvmentaf
termeal
s
 WEEK1

SAVORY
BREAKF
AST
I
t’sacommonassumpti
onthateat
ings omethingsweetforbr
eakfastwil
lgiv
eus
energy
.Wel
l,t
hat
’snott
rue.Whil
es ugaratbreakf
astgiv
esuspleasure,i
tisnott
he
bes
twaytogiveusener
gy:aglucos
es pi
keharmsourmitochondr
ia,i
mpai
ri
ngtheir
l
ongter
m abi
l
ityt
oproduceenergy(cue:
chroni
cfat
igue)
,andbecauseoft
heaction
ofi
nsul
i
nwhi
chourpancr
easpr
oducesi
nor
dert
ous
herex
ces
sgl
ucos
eawayas
qui
cklyaspossi
ble,atequal
cal
ori
es,as
weetbr
eakf
astact
ual
l
ygi
vesourbodyl
ess
ener
gyt hananon- s
weetone.

Onat ypicalWester
ndiet,early
-mor ningspikesseem tobethenor m.Whet herit’
s
cer
eal,toastandjam,croi
s sant
s,granola,pastri
es,sweetoat
s,biscui
ts,frui
tjui
ce,
Pop-T
as ,frui
tsmoothi
es ,acaibowls,orbananabr ead,ourbreakfas
tt odayi
s
compos edofmostl
ystarchands ugar:atonofglucose(andfruct
os e)
.A2018study
fr
om Stanfor
dUniver
sit
yf oundsomet hingal
arming:thatthetr
adi
tionalbr
eakf
as tof
cereal
andmi l
ksendsthegl ucos
elevelsofnon-diabeti
csint
orangesthatwe
previ
ousl
ythoughtwereonl
ya ai
nabl
ebydiabet
ics
.Big,bi
ggl
ucosespi
kes
,andwi
th
them,consequences
.Imysel
fgr
ewupeati
ngabi gglucos
espi
keforbr
eakf
ast
:a
Nutell
acrepe.
Ever
ydayforallmychi
l
dhood,come1 0A.
M.,I
woul
dbefami
shedand
exhausted.
Liledi
dIknowt hatmybreakf
asthadbeencr
eati
ngt
his
.

Ther
eas
ont
hatWeek1f
ocus
esonbr
eakf
asti
sbecaus
eourbr
eakf
asts
ecr
etl
y
contr
olsusfort
herestoftheday.
. Thi
smaycomeasas ur
pri
set
oy ou–buthowy ou
feel
at2P .M.wi
l
lver
yli
kelybecausedbywhatyouatewhenyouwokeup. Tur
nthi
s
hackint
oahabitduri
ngtheGlucoseGoddessMethodandyouwil
ll
iter
all
ychange
ever
ything.

Her
e’swhy
:

Abreakf
astt
hatcreat
esabiggl
ucosespi
kewi
ll
makeushungr
yagai
nsooner
.The
bi
ggerthebr
eakfasts
pike,t
hebi
ggert
hedropaft
eri
t–anddr
opsar
eli
nkedto
ei
s ngcr
avi
ngsi
nmot
ion.
Thatbr
eakf
astwil
lal
soder
egulat
eourglucosel
evel
sfort
herestoftheday,s
oour
l
unchanddinneri
nturnwi
l
lcreat
ebigspikes
.Thi
siswhyaspi
kybreakfas
tisa
one-
wayt
ickett
othes
ugar
-addi
cti
onr
oll
ercoas
ter
.

Ont
opoft
hat
,rs
tthi
ngi
nthemor
ning,whenwear
einourf
ast
eds
tat
e,ourbodi
es
areatthei
rmostsens
iti
vetogl
ucose.
Ours i
nk(
orstomach)i
sempty,s
oanythi
ng
thatl
andsini
twil
lbediges
tedext
remelyqui
ckl
y.That
’swhyeat
ings
ugarsand
s
tar
chesatbr
eakf
astof
tenl
eadst
othebi
gges
tspi
keoft
heday
.

Br
eakf
asti
squit
esimpl
ytheworstt
imetoeatsugar
sandstar
ches,y
etiti
sthet
ime
whenmostofuseatONLYsugar
sandst
arches
. Nomore!
Anewl i
feawait
s.

Anex
ampl
eofwhathappenst oourgl
ucoselev
elswhenwehaveasweetbreakf
ast
(
mues
liandf
ruitj
uice)vs
.asavour
yone( omel
e eandavocado)
.
So, r
stupasav
ourybreakf
ast–atruenon-
negotiabl
efory
ourjourneytosteady
gl
ucose.I
twi
l
lo eryouacomplet
elynewexper
ienceofyourday
s :nocravi
ngsand
s
teadyener
gy.
It’
samaz
ing.

Wewi
l
lbui
l
dourbr
eakf
astar
oundpr
otei
n(no,t
hatdoes
n’tmeanj
usteggs
!),addf
at,
ber
,andbreadorot
herstar
chesf
ort
ast
e.Wewi
l
lav
oidany
thi
ngs
weet
,ex
cept
whol
efrui
tifwewantthem.

And,i
fyoudon’
twanttogi
veupthesweetbr
eakfas
tfoodsyoulov
e,t
hat’
sokay–
j
usthavet
hem atanot
hert
imeduri
ngtheday
,forexampleasdess
e aft
erlunchor
di
nner.

Fr
equent
lyAs
kedQues
tions

Whataboutt
eaandco ee?
Youcanhav
eteaandco eeasus
ual
.Jus
tav
oidaddi
ngs
ugart
othem.
Ify
oumus
t
s
weet
ent
hem,us
est
evi
a.Al
so,nof
rui
tjui
ces I
fyouwantf
rui
t,hav
eitwhol
eonl
y.

Whati
fIdon’
teatbr
eakf
ast
?
That
’sok–j
ustmakes
uret
hatt
he r
stmeal
ofy
ourdayi
soneoft
hes
ereci
pes
,
what
evert
imet
hatmaybe.

CanI
eatmul
ti
pleoft
hes
ereci
pesf
orbr
eakf
ast
?
Yes
,it
’st
otal
l
yupt
oyou.
Somepeopl
efeel
ful
lwi
thj
ustoner
eci
pe,ot
her
swi
l
l
combi
ne3r
eci
pesi
ntot
hei
rsav
orybr
eakf
ast
.
BREAKFAST
RECIPES
THE PERFECT 7-MIN EGG
1 serving Savory breakfast
HOW TO MAKE IT:
1. Place a small pan full of water on high heat
and bring to a boil. When bubbling, gently
lower in the eggs and cook for 7 minutes.
2. When done, run the eggs under cold water
until they’ve cooled down. Peel them, then
place them on a plate and cut them in half.
Marvel at the perfect gooeyness! Sprinkle some
salt and pepper on them, and enjoy with your
fingers.

WHAT YOU NEED:

· 2 medium eggs
ideally from pasture-raised chickens
· Salt and pepper
PREP TIME:
until the water boils
COOK TIME:
7 minutes
MY TWO-EGG OMELET WITH FETA AND TOMATOES
1 serving Savory breakfast
HOW TO MAKE IT:
1. Place a medium non-stick frying pan on a low
heat with the butter.
2. Beat and season the eggs. When the butter
is bubbling, pour the eggs into the pan and tilt
the pan to spread the egg out in a thin layer to
cover the entire pan.
3. Leave to set for 1 ½ minutes.
4. Scatter the feta cheese and tomatoes all
over the omelette, then fold the omelette in
half and cook for 15 seconds more. Transfer to
a plate and enjoy a perfect start to your day. .
WHAT YOU NEED:
· 2 medium eggs, beaten
· Knob of butter
· 20 gr of feta cheese, crumbled
(you can eyeball this)
· 3 cherry tomatoes, halved
· Salt and pepper
PREP TIME:
3 minutes
COOK TIME:
2 minutes
NO-SPIKE GRANOLA WITH GREEK YOGHURT AND
BERRIES
4 servings Savory breakfast
HOW TO MAKE IT:
1. Preheat the oven to 180ºC fan. Place the
coconut oil in a medium bowl and melt in the
microwave. Stir in the cinnamon with a pinch of
salt and stir to mix.
2. Add the nuts and seeds and toss to coat.
Transfer to a baking tray lined with parchment
paper and place in the oven for 7 minutes.
3. Allow to cool and store in an airtight
container. For added flavour , add 25 gr of
toasted coconut flakes after baking.
4.Serve 2-3 tbsp of granola with a dollop of
WHAT YOU NEED: yoghurt and a small handful of berries.
· 1 tsp coconut oil
· 1 ½ tsp ground cinnamon
· 100 gr pumpkin seeds
· 50 gr pecan nuts
· 50 gr almonds or hazelnuts
· Greek yoghurt and berries, to serve
PREP TIME:
4 minutes
COOK TIME:
7 minutes
HAPPY HALLOUMI
2 servings Savory breakfast
HOW TO MAKE IT:
1. Heat a splash of olive oil in a large frying pan.
Fand fry the garlic and ginger for 30-40
seconds, or until just starting to crisp.
2. Reduce the heat slightly and add the garam
masala and chil i powder (if using). Mix well.
3. Stir in the spinach and cook for 30-40
seconds more, until just starting to wilt. Part of
what makes this recipe so delicious is boldly
flavoured but barely wilted spinach. Transfer to
two plates and keep warm.
4. Add a drop more oil to the pan and fry the
WHAT YOU NEED: halloumi for 1 minute on each side until golden.
· 2 cloves of garlic Serve on top of the spinach.
peeled and roughly chopped
· 1 inch piece of ginger
15 gr roughly, peeled and chopped
· 1 tsp garam masala
or curry powder
· ¼ tsp chil i powder, (optional)
· 200 gr baby spinach
· 125 gr halloumi cheese
cut into 4 slices
· Olive oil
· Salt and pepper
PREP TIME: COOK TIME:
4 minutes 4 minutes
CALIFORNIA QUESADILLA
1 or 2 servings Savory breakfast
WHAT YOU NEED:
· Butter
· 1-2 flour or corn tortil as
· 15-35 gr cream cheese
· ¼-½ avocado, thinly sliced
· ½-1 small cooked salmon fillet
· A drizzle of hot sauce
such as sriracha
PREP TIME:
5 minutes
COOK TIME:
4-5 minutes
HOW TO MAKE IT:
1. Put some butter in a medium non-stick frying
pan over medium heat. Once hot, put your half
salmon fillet in the pan, break into pieces, and
cook evenly.
2. While the salmon is cooking, place one of
the tortil as on a flat surface and spread the
cream cheese on one half of itevenly all over.
Follow with the avocado on top of the cheese,
and then slide the salmon from the pan onto
the cheese and avocado. flake the salmon on
top. Drizzle with some hot sauce (as much as
you dare!) and season generously with salt and
pepper. Place the other tortil a on top and
press down firmly.
3. Place a medium non-stick frying pan on a
medium-low heat. Carefully slide the tortil a
into the pan and cook for 2-3 minutes, or until
starting to turn golden and crisp.
4. Flip over and cook for the same time on the
other side.
5. When ready, cut into four and serve.
COZY PRINCESS PEA QUICHE
4 servings Savory breakfast
WHAT YOU NEED:
· 1 sheet of shortcrust pastry
you can use ready made
· 150 gr natural Greek yoghurt
· 2 whole eggs + 2 egg yolks
· 60 gr frozen peas
no need to defrost
· 60 gr goat cheese log
cut into 6 slices
PREP TIME:
10- 15 minutes
COOK TIME:
25 minutes
HOW TO MAKE IT:
1. Preheat the oven to 180ºC fan. Generously
grease an 8 inch loose bottom, 1 inch deep
cake tin. Line the tin with the ready made
pastry, and trim the edges with a sharp knife.
2. Cut out a piece of parchment, twice the size
of the tin and press into the tart. Fil with some
dried beans or rice and blind bake for 15
minutes.
3. Meanwhile, prepare the filling. In a bowl or
jug, whisk together the yoghurt and eggs with
a generous pinch of salt and pepper. Stir in the
peas and set aside.
4. Remove the tart from the oven, and remove
the parchment paper and beans/rice. Return to
the oven for another 5 minutes.
5. When ready, carefully pour the prepared
mixture into the tart case and top with goats
cheese. Return to the oven for 25 minutes, or
until golden brown and set.
CHEEKY CHICKPEA STEW
2 servings Savory breakfast
WHAT YOU NEED:
· ½ onion
peeled and roughly chopped
· 2 cloves of garlic
peeled and roughly chopped
· ½ tsp hot paprika, or any kind
· 3 medium tomatoes, chopped
· 1 tin of chickpeas, + the juice
· Store ingredients
· 2 tbsp olive oil
· Salt and pepper
PREP TIME:
3-4 mins
HOW TO MAKE IT:
1. Saute the onion and garlic with the olive oil in
a medium saucepan on a medium heat for 3
minutes, stirring occasionally.
2. Add the tomatoes, the entire chickpea can
(and the juice they come in), chickpeas and
chickpea juice, increase the heat to high, cover
with a lid and simmer for 7 minutes, until the
tomatoes are beginning to break down.
3. Season generously with salt and pepper.
4. The stew wil nicely keep in the fridge for up
to 4 days. and can also be made in advance.
I had lots of ideas on how to make this
breakfast even more delicious… Here they are:
Serving suggestions
· Add a handful of spinach.
· Top with a fried or poached egg.
· Serve with a spoon of greek yoghurt.
· Have with sourdough bread.
COOK TIME:
10 mins
TODAY I’M FANCY SALMON TOAST
1 serving Savory breakfast
HOW TO MAKE IT:
1. Spread the cream cheese onto the toast and
top with salmon, capers and a squeeze of
lemon juice.

WHAT YOU NEED:

· 1 slice of rye bread, toasted
· 1 heaped tbsp bsp of cream
cheese, (20 gr)
· 1 slice of smoked salmon, (30 gr)
· 1 tsp capers
· Lemon + a wedge of lemon to
serve
PREP TIME:
5-7 minutes
GARLIC SPINACH AND SAUSAGE
1 serving Savory breakfast
HOW TO MAKE IT:
1. Place a medium frying pan on a medium heat
and fry the sausages in the olive oil for 4-5
minutes, until golden brown all over. Set aside
and keep warm.
2. Add the garlic to the pan and saute for
about 30 seconds and then add the spinach.
Stir to combine and cook until heated through.
3. Transfer to a plate, top with the sausage and
serve.

WHAT YOU NEED:

· 2 good quality sausages, (120 gr)
cut into 1cm pieces
· 2 garlic cloves
peeled and roughly chopped
· 200 gr frozen spinach, defrosted
and excess liquid squeezed out
· 1 tbsp olive oil
PREP TIME:
7-10 minutes
COOK TIME:
6-7 minutes
PROSCIUTTO RICOTTA FIG
1 serving Savory breakfast
HOW TO MAKE IT:
1. Place the ricotta in a bowl with a generous
pinch of salt and pepper. Mix until the ricotta is
smooth and spoon onto a plate.
2. Top with the prosciutto and figs, drizzle with
olive oil and serve.
NOTES:
nuts such as flaked almonds, hazelnuts or
pecan nuts make a lovely addition to this dish if
you have any.
WHAT YOU NEED:
· 50-60 gr ricotta
· 3 slices of prosciutto
(smoked if you can find it)
· 1 medium fig, cut into 6 wedges
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
5-7 minutes
TOAST PARTY
1-3 servings Savory breakfast
HOW TO MAKE IT:
1. Top each toasted piece of rye bread with
each individual topping, cut in half season with
salt and pepper and serve. This can easily be
made for one, simply choose your favorite
topping.

WHAT YOU NEED:

· 3 slices of dark rye bread, toasted
· 1 slice of smoked trout
· 35 gr soft goats cheese
· 1 heaped tbsp of basil pesto
· Salt and pepper
PREP TIME:
5-10 minutes (5 minutes if making
one, ten minutes if making all
three)
APPLE AND WALNUTS AND CHEDDAR
1 serving Savory breakfast
HOW TO MAKE IT:
1. Dress the sliced apple with lemon juice to
stop it from browning. Arrange on a plate with
cheese and walnuts and serve.

WHAT YOU NEED:

· 1 medium apple, sliced
(90 gr roughly)
· ¼ lemon, juiced
· 40 gr cheddar cheese, sliced
· A small handful of walnuts
(20 gr roughly)

PREP TIME:
5-7 minutes
SOURDOUGH TOAST, PESTO, BURRATA, ARUGULA, SUN
DRIED TOMATOES
1 serving Savory breakfast
HOW TO MAKE IT:
1. Drizzle the olive oil onto the toasted
sourdough. Top with the rocket, burrata, sun
dried tomatoes and pesto. Season and eat
immediately.

WHAT YOU NEED:

· 1 slice of sourdough bread, toasted
· Small handful of rocket
· ½ ball of burrata, (use the other half
for the recipe in page 31)
· 3 sundried tomatoes, halved
· 1 heaped tsp good quality basil
pesto
· ½ tbsp olive oil
PREP TIME:
5-7 minutes
MARK HYMAN’S MORNING SMOOTHIE
1 serving Savory breakfast
HOW TO MAKE IT:
1. Place all of the ingredients in a blender and
blitz until smooth .

WHAT YOU NEED:

· 2 scoops of protein powder
· 1 tbsp flaxseed oil
· 2 tbsp ground flaxseeds
· ½ cup frozen fruit, (60 gr)
such as blueberries
· 1 tbsp nut butter, or ¼ cup nuts
(25 gr)
· 6 ounces water, (170ml)
PREP TIME:
5 minutes
ICE CREAM FOR BREAKFAST
1 serving Savory breakfast
HOW TO MAKE IT:
1. Mix the yoghurt and nut butter together until
smooth. Stir in the frozen berries and leave for
2-3 minutes before eating.

WHAT YOU NEED:

· 4 heaped tbsp Greek yoghurt
(100 gr roughly)
· 1 tbsp nut butter
· 50 gr frozen berries
PREP TIME:
5 minutes
PEACH, YOGHURT, TAHINI, SALT
1 serving Savory breakfast
HOW TO MAKE IT:
1. Place the yoghurt and peaches in a bowl,
drizzle tahini all over, add a pinch of salt and
serve.
NOTES:
add a few spoons of no-spike granola if you
have it to hand

WHAT YOU NEED:

· 1 medium, ripe peach
stone removed and cut into wedges
· 3 heaped tbsp full fat Greek
yoghurt, (100 gr)
· 2 tbsp tahini
· Pinch of sea salt
PREP TIME:
5-7 minutes
HALF AN AVOCADO WITH 3 TBSP OF HUMMUS
1 serving Savory breakfast
HOW TO MAKE IT:
1. Dress the avocado with lemon juice to stop it
from browning. Arrange on top of the hummus,
top with seeds and olive oil and season with
salt and pepper.

WHAT YOU NEED:

· ½ avocado, sliced
· ¼ lemon, juiced
· 3 tbsp hummus, (60 gr)
· 1 tbsp seeds, such as pumpkin or
sunflower, but nuts can be used also
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
5 minutes
BREAKFAST SALAD
1 serving Savory breakfast
HOW TO MAKE IT:
1. Arrange all of the ingredients in a bowl and
drizzle with lime juice and 1 tbsp of olive oil.

WHAT YOU NEED:

· 125 gr watermelon
roughly chopped into cubes
· 8 radishes, sliced
(or 90 gr)
· 60 gr feta, crumbled
· 3-4 sprigs of mint
leaves picked and roughly chopped
· 2 tbsp pumpkin seeds
(20 gr)
· Squeeze of lime juice
· 1 tbsp olive oil
PREP TIME:
5-7 minutes
SARDINES, AVOCADO, CHILLI OIL
1 serving Savory breakfast
HOW TO MAKE IT:
1. Dress the avocado with lemon juice to stop it
from browning.
2. Drain the sardines from the tin and arrange
with the rocket on a plate. Drizzle chil i oil all
over, season with salt and pepper and serve.
NOTES:
to make your own chil i oil, heat 1 tbsp of olive
oil in a small pan along with some chil i flakes or
chil i powder. When starting to bubble, remove
WHAT YOU NEED: from the heat and use when cool
· 1 small tin of sardines in olive oil
(90 gr tin, 63 gr drained weight)
· ½ avocado
· ¼ lemon, juiced
· Small handful of rocket
· 1 tbsp chil i oil
PREP TIME:
5- 7 minutes
HARISSA SMASHED AVO WITH HAM
1 serving Savory breakfast
HOW TO MAKE IT:
1. Place the avocado and harissa in a bowl and
roughly mash with the back of a fork. Season
with salt and pepper.
2. Place the ham onto the toast and top with
the smashed avocado. Squeeze a little lemon
juice on top and serve.

WHAT YOU NEED:

· 1 slice of rye or sourdough bread
toasted
· ½ avocado
· 1 tsp harissa
· 2 slices of cooked ham
· Squeeze of lemon juice, (optional)
PREP TIME:
7 minutes
BURRATA, ARUGULA, PECANS, PEACH
1 serving Savory breakfast
HOW TO MAKE IT:
1. Arrange the burrata, peach, rocket and
pecans in a bowl, drizzle with balsamic vinegar
and olive oil. Season and eat immediately.

WHAT YOU NEED:

· ½ burrata, (reserve the other half for
the recipe in page 23)
· 1 small peach, cut into chunks
· Small handful of rocket
· 2 tbsp pecans
· 1 tbsp balsamic vinegar, (optional)
· 1 tbsp olive oil
PREP TIME:
7 minutes
 WEEK2

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VI
NEGAR
RECI
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THE GG CLASSIC
1 serving Vinegar
HOW TO MAKE IT:
1. Mix and serve, ideally drink with a straw to
protect your teeth’s enamel.
NOTES:
If you want, you can add:
· A squeeze of lemon
juice
· Ice cubes

WHAT YOU NEED:

· 300ml cold water, or enough to
fill a large glass
· 1 teaspoon apple cider vinegar or
another vinegar you enjoy
PREP TIME:
1 minute
THE EMOTIONAL SUPPORT WATER BOTTLE
1 serving Vinegar
HOW TO MAKE IT:
1. Simply put some vinegar into your water
bottle at the beginning of the day and sip it all
day.

WHAT YOU NEED:

· Enough water to fill your bottle
· Some vinegar
PREP TIME:
1 minute
THE LEMON OPTION (FOR THOSE WHO DON’T LIKE
VINEGAR AT ALL)
1 serving Vinegar
HOW TO MAKE IT:
1. Mix and serve, ideally drink with a straw to
protect your teeth’s enamel. You can also add
this to a water bottle (see Emotional Support
Water Bottle) and sip on it all day.

WHAT YOU NEED:

· 300ml cold water, or enough to
fill a large glass
· The juice of half a lemon
·
PREP TIME:
1 minute
MOJITO VINEGAR SLUSHIE
1 serving Vinegar
HOW TO MAKE IT:
1. Blitz the mint, cider vinegar and ice together
until the ice is crushed. Transfer to a cocktail
glass, top with soda water and serve
immediately.

WHAT YOU NEED:

· 2 sprigs of mint, leaves picked
· 1 ½ tablespoons of apple cider
vinegar
· Handful of ice
· Soda water
PREP TIME:
5 minutes
GINGER MOCKTAIL
1 serving Vinegar
HOW TO MAKE IT:
1. Mix the ginger and apple cider vinegar
together , fill the glass with ice and follow with
soda water. A slice of lime makes a nice
garnish.

WHAT YOU NEED:

· 2 teaspoons of finely grated
ginger
· 1 tablespoon apple cider vinegar
· Soda water
PREP TIME:
5 minutes
APPLE AND CINNAMON MOCKTAIL
1 serving Vinegar
HOW TO MAKE IT:
1. Mix the cinnamon and apple cider vinegar
until combined. It takes a bit of mixing before
the cinnamon blends in. Serve in a glass with
soda water and slices of apple.

WHAT YOU NEED:

· 1 teaspoon ground cinnamon
· 1 tablespoon apple cider vinegar
· ½ small apple, sliced
· Soda water
PREP TIME:
2 minutes
CUCUMBER AND FENNEL PICKLE
1 jar Vinegar
WHAT YOU NEED:
· 1 500ml sterilised jar
· 1 200ml apple cider vinegar
· 1 tbsp fennel seeds
· 1 cucumber, washed and thinly
sliced (300g approx)
· 1 tablespoon salt
PREP TIME:
15 minutes
HOW TO MAKE IT:
1. Place the apple cider vinegar in a saucepan
with the fennel seeds, 50ml water and 1
tablespoon of salt. Heat until just about boiling
and then set aside to cool slightly.
2. Meanwhile, pack the sliced cucumber into a
sterilised jar, pour the pickling liquid all over,
seal and refrigerate. It is ready to use
immediately, although the flavour wil intensify
over time. Use within 4 weeks.
NOTES:
On sterilising jars: Preheat the oven to
140C/120C fan/gas. Wash the jars and lids with
clean soapy water and rinse (but don’t dry).
Place on a baking tray and sit in the oven for
15- 20 minutes. Fil the jars while they are stil
hot.
CAULIFLOWER AND ZAATAR
1 jar Vinegar
WHAT YOU NEED:
· 1 500ml sterilised jar
· 200ml apple cider vinegar
· 1 ½ tablespoons of zaatar
· 1 small cauliflower, washed, stalks
removed and broken into really
small florets
· 1 tablespoon of salt
PREP TIME:
15 minutes
HOW TO MAKE IT:
1. Place the apple cider vinegar, zaatar and salt
in a saucepan and bring to the boil.
Immediately remove from the heat.
2. Pack the cauliflower florets into the jar and
fill with boiling liquid (this wil soften and slightly
cook the cauliflower). Cover with a lid, and
refrigerate until needed. Use within 4 weeks.
NOTES:
On sterilising jars: Preheat the oven to
140C/120C fan/gas. Wash the jars and lids with
clean soapy water and rinse (but don’t dry).
Place on a baking tray and sit in the oven for
15- 20 minutes. Fil the jars while they are stil
hot.
CORIANDER AND ORANGE PICKLED RADISH
1 jar Vinegar
WHAT YOU NEED:
· 1 500ml jar, sterilised
· 200ml apple cider vinegar
· 4 strips of orange peel
· 1 tablespoon coriander seeds
· 200g radishes, washed and thinly
sliced
· 1 tablespoon of salt
PREP TIME:
15 minutes
HOW TO MAKE IT:
1. Place the apple cider vinegar, orange peel,
coriander seeds and salt in a saucepan and
bring to the boil. Immediately remove from the
heat and allow to cool while you prepare the
radishes.
2. Pack the sliced radishes into a jar, top with
the pickling liquid, seal and refrigerate. Use
within 4 weeks.
NOTES:
On sterilising jars: Preheat the oven to
140C/120C fan/gas. Wash the jars and lids with
clean soapy water and rinse (but don’t dry).
Place on a baking tray and sit in the oven for
15- 20 minutes. Fil the jars while they are stil
hot.
FIRE CIDER
1 jar Vinegar
HOW TO MAKE IT:
1. Place all of the ingredients into a sterilised jar,
shake well and refrigerate. It is ready to use
after a few days and wil keep for up to 4
weeks. Shake well before using.
NOTES:
A teaspoon on its own wil awaken both you
and your senses. Dilute it in some soda water
for a knockout drink, have it with hot water as a
cleansing tea or mix with a few tablespoons of
olive oil and mustard for a mind blowing salad
WHAT YOU NEED: dressing.
· 50g ginger, roughly chopped
· 1 red or green chil i, halved
· ½ orange , cut into slices and
quartered
· 1 teaspoon of turmeric powder
· ½ teaspoon cayenne pepper
· 200ml apple cider vinegar
PREP TIME:
10 minutes
TURMERIC AND PEPPER TEA
1 serving Vinegar
HOW TO MAKE IT:
1. Mix the ingredients together in a mug and fill
with almost boiling water.

WHAT YOU NEED:

· 1 teaspoon apple cider vinegar
· ¼ tsp turmeric powder
· ½ teaspoon of freshly ground
black pepper
PREP TIME:
5 minutes
THE HOT CINNAMON TEA
1 serving Vinegar
HOW TO MAKE IT:
1. In a mug, mix the cider vinegar and cinnamon
together so that it is well combined. Pour in
almost boiling water and enjoy.

WHAT YOU NEED:

· 1 teaspoon apple cider vinegar
· ½ teaspoon ground cinnamon
PREP TIME:
5 minutes
DINNER SPRITZER
1 serving Vinegar
HOW TO MAKE IT:
1. Place the ginger, mint, rosemary , orange
zest, turmeric and apple cider vinegar in a glass
and use the end of a wooden spoon to gently
mash everything together.
2. Top with soda water and strain into a fresh
glass. Add some ice and serve, with a slice of
orange or some mint for garnish.

WHAT YOU NEED:

· 1 inch piece of ginger, roughly
chopped
· 2 sprigs of mint
· 1 sprig of rosemary
· Zest of 1 small orange
· ¼ tsp turmeric powder
· 1 tablespoon apple cider vinegar
· Soda water
PREP TIME:
5 minutes
 WEEK3

VEGGIE
STARTER
Thi
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 VEGGIE
STARTER
RECIPES
EXPRESS FIBER
1 serving Veggie starter
HOW TO MAKE IT:
1. Arrange the veggies on a plate and put the
hummus on the side.

WHAT YOU NEED:

· 5 cherry tomatoes
· 5 baby carrots
· 5 slices of cucumber
· 2-3 heaped tbsp hummus
PREP TIME:
2-3 minutes
OTTOLENGHI CAULIFLOWER SALAD
OTTOL
1 serving Veggie starter
WHAT YOU NEED:
· ½ small cauliflower, outer leaves
included, roughly chopped
· 20 gr cheddar cheese
crumbled or cut into cubes
· Handful of parsley, roughly chopped
· 2 tsp dijon mustard
· 2 tsp lemon juice
· 1 tbsp + 2 tsp of olive oil
· Salt and pepper
PREP TIME:
8-10 minutes
HOW TO MAKE IT:
1. Preheat the oven to 200ºC fan. Place the
cauliflower in a roasting tin, toss with 1 tbsp of
olive oil , salt and pepper and roast for 25
minutes, turning halfway through.
2. To make the dressing , mix together the
remaining 2 tsp of olive oil, dijon mustard and
lemon juice and season.
3. When the cauliflower is ready, remove from
the oven, scatter the cheese and parsley all
over. Drizzle with the dressing and serve.
NOTES:
Toasted hazelnuts make a nice addition here,
and you can team this with some gril ed
chicken for a delicious main meal.
COOK TIME:
25 minutes
MY COUSINS FRESH SPINACH WITH MISO DRESSING
1 serving Veggie starter
HOW TO MAKE IT:
1. Mix the miso, sesame oil and lemon juice
together until smooth. Toss with the spinach,
season with salt and pepper and serve
immediately.

WHAT YOU NEED:

· 2 tsp miso
· 2 tsp sesame oil
· 1 tbsp lemon juice
· Large handful of fresh spinach
(75 gr roughly)
· Salt and pepper
PREP TIME:
5 minutes
PEANUT BROCCOLI
1 serving Veggie starter
HOW TO MAKE IT:
1. Mix the soy sauce, sriracha and peanut butter
together with 1 tsp of warm water. It may look
split at first but keep whisking and it wil
become smooth.
2. Place a saucepan of water onto a high heat
and bring to the boil. Blanch the broccoli for 2
minutes, drain and transfer to a plate.
3. Drizzle the dressing all over and serve. Add
some chopped nuts for texture if you have
them to hand.
WHAT YOU NEED:
· 6-7 stems of tenderstem
broccoli, tough ends trimmed
· 1 tsp soy sauce
· 1 tsp sriracha
· 1 tsp peanut butter
PREP TIME:
2-3 minutes
COOK TIME:
5 minutes
LEFTOVER ROASTED VEGGIES
a batch 1 portion plus more for leftovers Veggie starter
HOW TO MAKE IT:
1. Preheat the oven to 200ºC fan and line a
baking tray with baking parchment.
2. Spread the veggies onto the tray, toss with
the olive oil, salt and pepper and roast in the
oven for 20-25 minutes, until nicely charred.
3. Serve a few heaped spoonfuls of the veggies
with the hummus and nuts and save the
leftovers for the rest of the week. They wil
keep for 3-4 days in the fridge.

WHAT YOU NEED:

· 1 small aubergine
cut into 2cm chunks
· 1 red pepper
seeds removed and cut into chunks
· 1 small red onion
peeled and roughly sliced
· 1 heaped tbsp hummus
· Small handful of nuts
such as walnuts
· 1 ½ tbsp olive oil
· Salt and pepper
PREP TIME: COOK TIME:
6-8 minutes 20-25 minutes
ATM - AVOCADO TOMATO MOZZARELLA
1 serving Veggie starter
HOW TO MAKE IT:
1. Arrange the tomatoes, mozzarella and
avocado in a bowl and drizzle olive oil all over.
Season well and serve. A drizzle of balsamic
vinegar makes a nice addition.

WHAT YOU NEED:

· 15 cherry tomatoes, halved
· 5 mini balls of mozzarella
· ½ avocado, sliced
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
5-6 minutes
BITTER LEAF SALAD WITH YOGHURT DRESSING
1 serving Veggie starter
HOW TO MAKE IT:
1. Mix the yoghurt, lemon juice, parmesan and
olive oil together and season.
2. Toss the leaves in the dressing until
thoroughly coated and add the hazelnuts if
using . Serve immediately.

WHAT YOU NEED:

· 1 tbsp Greek yoghurt
· 1 tbsp lemon juice
· 2 tbsp parmesan cheese
finely grated
· 2 handfuls of mixed bitter leaves
(60-70 gr roughly)
· Small handful of hazelnuts,
(optional)
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
6-8 minutes
CHIMICHURRI CAULIFLOWER
1 serving Veggie starter
HOW TO MAKE IT:
1. Preheat the oven to 180ºC fan and lay the
cauliflower on a baking tray lined with baking
parchment. Roast in the oven for 20-25
minutes.
2. To make the chimichurri, place the parsley,
coriander, oregano, paprika, lemon juice and
olive oil in a small hand held food processor
and blitz until smooth. (Alternatively finely chop
the herbs and then add the liquids.) Season
well with salt and pepper.
3. When the cauliflower is ready, top with ½ the
chimichurri and serve. The remaining
WHAT YOU NEED: chimichurri wil keep in the fridge for up to 5
· ½ small cauliflower, cut into florets days and is great with any roast veg.
· Small bunch of parsley
· Small bunch of coriander
· 1 tsp dried oregano
· 1 tsp paprika
· 1 tbsp lemon juice
· 2 tbsp olive oil
· Salt and pepper
PREP TIME:
8 minutes
COOK TIME:
25 minutes
CHARRED BRUSSEL SPROUTS WITH BACON AND TOASTED
HAZELNUTS
1 serving Veggie starter
HOW TO MAKE IT:
1. Place a frying pan on a medium heat and fry
the bacon in ½ tbsp of olive oil for 2-3 minutes,
until browned and crispy. Remove from the pan
and set aside
2. Add the brussel sprouts to the pan and turn
up the heat. Cook for about 10 minutes, tossing
regularly, until nicely charred. Return the bacon
to the pan and heat through, and then tip
everything in a bowl.
3. Top with hazelnuts, a squeeze of lemon juice
and remaining olive oil. Season and serve.
WHAT YOU NEED:
· 2 piece of streaky bacon
cut into small pieces
· 12 brussel sprouts
trimmed and halved
· 20 gr hazelnuts, roughly chopped
· Lemon
· 1 ½ tbsp olive oil
PREP TIME:
6-8 minutes
COOK TIME:
10 - 15 minutes
FRENCHIE ASPARAGUS
1 serving Veggie starter
HOW TO MAKE IT:
1. Mix the mustard, cider vinegar and olive oil
together until emulsified and season.
2. Place the asparagus on a plate, drizzle the
dressing all over and season generously with
salt and pepper.

WHAT YOU NEED:

· 2 tsp dijon mustard
· 2 tsp lemon juice
· 1 jar of white asparagus, drained
(roughly 200 gr)
· 2 tsp olive oil
· Salt and pepper
PREP TIME:
5-10 minutes
FRIDGE RATATOUILLE
4 potions (to keep in fridge for a ready made veggie starter or savoury breakfast) Veggie starter
HOW TO MAKE IT:
1. Place a medium saucepan on a medium heat
and saute the onions and aubergine for 2
minutes. Add the garlic and fry for 1 minute
more.
2. Follow with the remaining ingredients. Stir
everything together, place a lid firmly on the
sauce pan and simmer on a high heat for 15
minutes, stirring from time to time. Season to
taste with salt and pepper. It wil keep for up to
five days in the fridge.

WHAT YOU NEED:

· 1 medium red onion
peeled and roughly chopped
· 3 garlic cloves
peeled and roughly chopped
· 3 peppers, mix of colours
core removed and roughly chopped
· 1 medium aubergine
cut into chunks
· 1 tin chopped tomatoes
· 2 tbsp balsamic vinegar
· 2 tbsp olive oil
· Salt and pepper
PREP TIME: COOK TIME:
8-10 minutes 18- 20 minutes
BROAD BEAN PUREE
1 serving Veggie starter
HOW TO MAKE IT:
1. Bring a small saucepan of water to the boil
and when simmering add the broad beans and
garlic clove. Simmer for 1 minute.
2. When ready, drain and transfer to a jug or
deep bowl. Add the olive oil , lemon zest and
juice and using a hand held stick blender, blitz
until smooth. Season with salt and pepper and
serve with radishes or mixed veg crudites.

WHAT YOU NEED:

· 100 gr frozen broad beans
· 1 garlic clove, peeled
· Zest of ½ lemon + 1 ½ tbsp of
juice
· 2 tbsp olive oil
· Salt and pepper
PREP TIME:
5 minutes
COOK TIME:
1 minutes
FANCY COURGETTE ROLLS
1 serving Veggie starter
HOW TO MAKE IT:
1. To make the filling mix together the ricotta,
parmesan, spinach, nutmeg and pine nuts and
season generously.
2. Spread a tbsp of the mixture on to each strip
of courgette and roll up. Serve immediately.

WHAT YOU NEED:

· 60 gr ricotta cheese
· 2 tbsp parmesan cheese
finely grated
· 50 frozen spinach, defrosted and
excess water squeezed out
· 1 tsp grated nutmeg
· 1 tbsp pine nuts, toasted
· 1 courgette, sliced into 6 thin strips
(a mandolin or potato peeler makes this
easy)
· Salt and pepper
PREP TIME:
15 minutes
ASPARAGUS AND PEAS
1 serving Veggie starter
HOW TO MAKE IT:
1. Place the asparagus in a pot of boiling water
and simmer for 1 minute. Add the peas and
cook for 20 seconds more. Drain and transfer
to a plate or bowl.
2. Grate the lemon zest all over and finish with
lemon juice, olive oil, salt and pepper. Serve
warm or cold.

WHAT YOU NEED:

· 8 pieces of asparagus
tough ends trimmed
· 80 gr frozen peas, defrosted
· Zest of ½ lemon + 1 tbsp lemon
juice
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
2-3 minutes
COOK TIME:
1 ½ minutes
MY AUNT’S PURPLE RED CABBAGE SALAD
1 serving Veggie starter
HOW TO MAKE IT:
1. Toss the cabbage with the lemon juice in a
bowl, then add the remaining ingredients,
season and serve immediately.

WHAT YOU NEED:

· ¼ small red cabbage
finely sliced
· 1 tbsp lemon juice
· Small handful of pomegranate
seeds
(20 gr roughly)
· 5-6 sprigs of coriander
leaves picked and roughly chopped
· Juice of ¼ orange
· Salt and pepper
PREP TIME:
10 minutes
GRILLED ROMAINE
1 serving Veggie starter
HOW TO MAKE IT:
1. Place a gril or large frying pan on a high heat
with the olive oil. When hot, gril the romaine
lettuce for 2 minutes on each side, until starting
to brown. Serve immediately, generously
seasoned with salt and pepper.

WHAT YOU NEED:

· 1 head of romaine lettuce
halved lengthways
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
2 minutes
COOK TIME:
4 minutes
BABY RADISHES
2 servings Veggie starter
HOW TO MAKE IT:
1. Place all ingredients in a bowl and toss to mix.
Season generously with salt and pepper.

WHAT YOU NEED:

· 12 radishes, halved
· 1 tbsp Greek yoghurt
· 5-6 sprigs of dil
leaves picked and finely chopped
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
5-7 minutes
MY MOM’S SLOW COOKED LEEKS, OLIVE OIL, PARSLEY
1 serving Veggie starter
HOW TO MAKE IT:
1. In a medium frying pan, saute the leeks in the
butter on a very low heat for 25-30 minutes,
stirring from time to time, until soft and silky.
Season with salt and pepper, top with parsley
and serve.

WHAT YOU NEED:

· Large knob of butter
(25 gr roughly)
· 1 small leek, finely sliced
· Small bunch of parsley
leaves picked and roughly chopped
· Salt and pepper
PREP TIME:
5 minutes
COOK TIME:
25-30 minutes
SORRY, MORE PARMESAN - GARLIC GREEN BEANS WITH
PARMESAN
1 serving Veggie starter
HOW TO MAKE IT:
1. Preheat the oven to 180ºC fan and line a small
baking tray with baking parchment.
2. Toss the green beans with the butter and
garlic until thoroughly coated. Lay out in a
single layer on the baking tray and finely grate
the parmesan all over.
3. Season with salt and pepper and place in the
oven for 15 minutes, or until the cheese is
golden and crispy. Serve immediately.

WHAT YOU NEED:

· 150 gr green beans
· 15 gr softened butter
(1 tbsp)
· 1 garlic clove
peeled and finely chopped or grated
· 10 gr parmesan cheese
· Salt and pepper
PREP TIME:
5 minutes
COOK TIME:
15 minutes
HEALTH BOMB - COURGETTES WITH ANCHOVIES
1 serving Veggie starter
WHAT YOU NEED:
· Knob of butter, (10 gr)
· 1 garlic clove
peeled and roughly chopped
· 1 medium courgette
sliced into 1cm rounds
· 2 anchovies from a jar
roughly chopped
· Small bunch of parsley
roughly chopped
PREP TIME:
6-8 minutes
HOW TO MAKE IT:
1. Place a frying pan on a medium heat and
saute the garlic and courgettes for 5-7 minutes
until softened and slightly browned.
2. Stir in the anchovies and cook for 1 minute
more.
3. Remove from the heat, add the parsley,
season with salt and pepper and serve. A
squeeze of lemon juice works well if you have
any fresh lemons.
NOTES:
Store jar of anchovies in the fridge and use in
the same way on other greens such as
chopped broccoli, sliced cabbage or brussel
sprouts
COOK TIME:
6-8 minutes
TAHINI GREENS
1 serving Veggie starter
HOW TO MAKE IT:
1. Toss the greens together in a bowl.
2. In a separate bowl mix the tahini and lemon
juice together with 1 tbsp of ice cold water.
Season and drizzle all over the greens. Top with
parmesan, season and serve immediately.

WHAT YOU NEED:

· ½ courgette, finely sliced
· Small handful mangetout
roughly chopped
· Handful of lettuce leaves
(your choice)
· 1 tbsp tahini
· 1 tbsp lemon juice
· 10 gr piece of parmesan cheese
coarsely grated
· Salt and pepper
PREP TIME:
10 minutes
BAKED FENNEL
1 serving Veggie starter
HOW TO MAKE IT:
1. Preheat the oven to 180ºC fan. Place the
fennel, lemon wedges and olives in a roasting
dish, drizzle with olive oil and season. Bake in
the oven for 20 minutes.
2. When ready, allow to cool slightly and then
squeeze some of the juice from the lemons.
Serve immediately.

WHAT YOU NEED:

· 1 medium bulb of fennel
trimmed and cut into wedges
· ½ a lemon, cut into wedges
· About 10 pitted green olives,
halved
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
5 minutes
COOK TIME:
10 minutes
PESTO LENTILS, CHERRY TOMATOES, SPINACH
1 serving Veggie starter
HOW TO MAKE IT:
Mix the lentils and pesto together and toss with
the tomatoes and spinach (or rocket). Season
and serve.

WHAT YOU NEED:

· 100 gr cooked puy lentils
· 1 tsp basil pesto
· 15 cherry tomatoes, halved
· Handful of fresh baby spinach
(or rocket)
· Salt and pepper
PREP TIME:
8 - 10 minutes
5 MINUTE GLUCOSE GREENS SOUP
1 serving Veggie starter
HOW TO MAKE IT:
1. Place the frozen spinach and broccoli in a
medium saucepan with 300ml of boiling water
from the kettle. Place on a high heat with the lid
on and bring to the boil. Simmer for about 45
seconds to cook the veg, then remove from
the heat.
2. Stir in the miso, soy sauce and lime juice and
serve.
NOTES:
WHAT YOU NEED: as well as being a great veggie starter this
· 50 gr frozen spinach makes a great lunch all on its own.
· 100 gr broccoli, finely chopped
(¼ small broccoli)
· 1 tbsp white or brown miso
· 1 tbsp soy sauce
· Juice of ½ lime
PREP TIME:
2 minutes
COOK TIME:
3 minutes
COURGETTE RIBBONS, SHREDDED MOZZARELLA, LEMON,
MINT
1 serving Veggie starter
HOW TO MAKE IT:
1. Toss the courgette with the mint, lemon zest,
lemon juice and olive oil. Season generously
with salt and pepper, top with mozzarella and
serve immediately.

WHAT YOU NEED:

· 1 medium courgette, cut into
ribbons with a potato peeler
or finely sliced
· Zest of ½ lemon + 1 tbsp juice
· ½ ball of mozzarella
torn into pieces
· 5 sprigs of mint
leaves picked and roughly chopped
· 1 tbsp olive oil
PREP TIME:
8-10 minutes
CRISPY CHILLI KALE
1 serving Veggie starter
HOW TO MAKE IT:
1. Preheat the oven to 180ºC fan. Place the kale
in a roasting dish, drizzle with olive oil, chil
flakes, salt and pepper.
2. Use your hands to message the oil into the
leaves so that they are thoroughly coated.
3. Place in the oven for 7 minutes, tossing half
way through. Serve immediately or enjoy cold
later on.

WHAT YOU NEED:

· 80 gr sliced curly kale
· ½ - 1 tsp chil i flakes, (depending on
how spicy you like your food!)
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
2-3 minutes
COOK TIME:
5-7 minutes
PATMOS TZAZIKI
1 serving Veggie starter
HOW TO MAKE IT:
1. Place the cucumber, yoghurt, mint and olive
oil in a bowl, toss to coat and season with salt
and pepper.

WHAT YOU NEED:

· 200 gr cucumber, halved lengthways
seeds scraped out and cut into chunks
· 2 tbsp Greek yoghurt
· Big bunch of fresh mint
leaves picked and left whole
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
5-7 minutes
ROCKET PARMESAN
1 serving Veggie starter
HOW TO MAKE IT:
1. Toss the rocket with the balsamic vinegar and
olive oil, season and top with parmesan .

WHAT YOU NEED:

· Large handful of rocket
· 15 gr piece of parmesan, grated
· 2 tsp balsamic vinegar
· 2 tsp olive oil
· Salt and pepper
PREP TIME:
2-3 minutes
ARTICHOKE
1 serving Veggie starter
HOW TO MAKE IT:
1. Arrange artichokes, peas and olives in a bowl.
Top with lemon zest, juice, olive oil, salt and
pepper and serve.

WHAT YOU NEED:

· ½ jar of artichokes, drained
(80 gr roughly)
· 80 gr frozen peas, drefrosted
· 8 pitted black olives, halved
· Zest + juice of ½ lemon
· 1 tbsp olive oil
PREP TIME:
6-8 minutes
DARIO’S SALAD
1 serving Veggie starter
HOW TO MAKE IT:
1. Arrange the leaves, tomatoes, cucumber, dil
and feta on a plate. Scatter zaatar all over,
along with a generous squeeze of lemon juice,
olive oil, salt and pepper. Toss to coat and
serve immediately.

WHAT YOU NEED:

· Handful of leaves of your choice
· 6 cherry tomatoes, halved
· 6 slices of cucumber
· Basil
· 5-6 sprigs of dil , leaves picked
· 15 gr piece of feta, crumbled
· 1 tsp Zaatar
· Lemon
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
8-10 minutes
TOMATO, YOGHURT, DRIED OREGANO
1 serving Veggie starter
HOW TO MAKE IT:
1. Place the tomatoes in a bowl and toss with
the yoghurt, oregano and olive oil. Season
generously and serve immediately.

WHAT YOU NEED:

· 15 cherry tomatoes, halved
· 1 heaped tbsp Greek yoghurt
· 1 tsp dried oregano
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
5-7 minutes
PATMOS TZAZIKI
1 serving Veggie starter
HOW TO MAKE IT:
1. Place the cucumber, yoghurt, mint and olive
oil in a bowl, toss to coat and season with salt
and pepper.

WHAT YOU NEED:

· 200 gr cucumber, halved lengthways
seeds scraped out and cut into chunks
· 2 tbsp greek yoghurt
· Big bunch of fresh mint
leaves picked and left whole
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
5-7 minutes
MASSAGED KALE
Veggie starter
HOW TO MAKE IT:
1. Place all of the ingredients in a bowl and use
your hands to massage everything together,
until the kale is glistening and thoroughly
coated with the oil and lemon juice. Serve
immediately.

WHAT YOU NEED:

· 70 gr sliced curly kale
tough stalks removed
· 1 tbsp lemon juice
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
5 minutes
ARTICHOKE, PARMESAN, PINE NUTS, LEMON
1 serving Veggie starter
HOW TO MAKE IT:
1. Arrange the artichoke between two plates
and top with parmesan, toasted pine nuts,
lemon zest and juice. Season well with salt and
pepper.

WHAT YOU NEED:

· 1 jar of artichokes in oil, drained
(160 gr roughly)
· 15 gr parmesan cheese, grated
· 2 tbsp pine nuts, toasted
· Zest of ½ lemon + 1 tbsp juice
· Salt and pepper
PREP TIME:
5-7 minutes
HERB SALAD - SALAD OF CORIANDER, MINT, PARSLEY,
DILL AND ROCKET
1 serving Veggie starter
HOW TO MAKE IT:
1. Toss all the leaves together in a bowl, dress
with olive oil, salt and pepper and serve
immediately.

WHAT YOU NEED:

· Small handful of lettuce
· 6-7 stems each of coriander,
mint, parsley and dil , leaves picked
· 1 tbsp lemon juice
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
5 minutes
BEETROOT AND DILL
1 serving Veggie starter
HOW TO MAKE IT:
1. Toss all the ingredients in a bowl, season and
serve.

WHAT YOU NEED:

· 3-4 small cooked baby beetroots
sliced
· Small handful of dil
finely chopped
· 1 tbsp olive oil
· Salt and pepper
PREP TIME:
5 minutes
TIM SPECTOR’S TOMATOES
1 serving Veggie starter
HOW TO MAKE IT:
1. Preheat the oven to 180ºC fan. Place the
tomatoes, garlic and olive oil in a small roasting
dish (one they fit snugly into) and season. Place
in the oven for 15 minutes.
2. When ready, allow to cool slightly and then
serve with leaves of baby gem. Scoop up the
succulent juicy tomatoes with each little leaf!

WHAT YOU NEED:

· 15 cherry tomatoes
· 1 large garlic clove
peeled and sliced
· 3-5 leaves of baby gem lettuce
· 2 tbsp olive oil
· Salt and pepper
PREP TIME:
2-3 minutes
COOK TIME:
15 minutes
 WEEK4

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