the Talk

Back in 2013, one of my personal training clients jokingly said to me

"Rachael - you should put all your recipes into a cookbook!"

Here I am, five years later with five volumes of the Cut the Crap - No
Bullshit Cookery series to my name! 

Thank you for downloading your 'free samples' from my website, I

have picked 10 of my favourite Cut the Crap recipes for you to enjoy
- but I need you to make me a promise right now. Don't let this PDF
sit in your e-mail inbox never to be used. Print it out and pick one
recipe to try this week, I promise you won't be disappointed. 

At Walk the Talk, I love sharing food

photos on social media, especially on
Instagram! So why not photograph
your creations and tag
@walkthetalklife and use the hashtag
#nobullshitcookery so I can feature
rom oker
y your photos on my profile!
es ever f llshitco
ak obu
panc lklife #n
Best he ta
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@wa

Rachael x
 Orange Glazed Salmon
Lunch
Serves: 1

Shopping & Ingredients List:

120g Salmon Fillet
Glaze
1 tbsp Clear Honey
1 tbsp Soy Sauce
½ tbsp Rice Vinegar
1 tbsp Pure Orange Juice
1 Clove Garlic, minced
½ tsp Ginger Root, grated
½ tsp Sesame Oil

Method
1. Heat the oven to 200c (180 fan), 400f, gas mark 6. Place the salmon skin-side down on a large piece of tin
foil on a baking sheet.
2. In a bowl mix together the glaze ingredients. Brush over the salmon. Wrap the foil around the fish so its fully
enclosed. Bake in the oven for 15-20 minutes & serve with fresh green salad.

Macro info per serving

Protein Carbs Fat Energy
27g 24g 8g 276Kcal
Recipes by Rachael Watson @ www.walkthetalklife.com
 Fig & Almond Porridge
Breakfast
Serves: 4

Shopping & Ingredients List:

750ml Almond Milk
170g Rolled Oats*
50g Chopped Almonds
4 Figs, quartered
40g Raisins
*use gluten free if required

Method
1. Preheat the oven to 180c (160 fan), 350f, gas mark 4. Place the figs on a non-stick baking tray to roast for
10 minutes.
2. Meanwhile in a large saucepan add the almond milk, oats, 250ml of water & a pinch of salt. Place over a
medium heat & bring to a boil, stirring constantly.
3. Serve the porridge with the roast figs & sprinkle over the chopped almonds & raisins.

Macro info per serving

Protein Carbs Fat Energy
9.5g 44g 11.2g 316Kcal
Recipes by Rachael Watson @ www.walkthetalklife.com
 Slow Cooker Lasagne
Main Meal
Serves: 8

Shopping & Ingredients List:

400g Extra Lean Beef Mince*
1 large Onion, chopped
2 Garlic Cloves, minced
400g can Chopped Tomatoes
500g Passata
30g Tomato Puree
200g Lasagne Sheets
340g Fat Free Cottage Cheese
250g Quark
250g Fat Reduced Mozzarella, in chunks
2 medium Carrots, grated
150g Courgettes, grated
100g Frozen Peas
1 tsp Olive Oil
1 tsp Dried Oregano
1 tsp Dried Basil
Salt & Pepper to own taste
*for Halal & Kosher source meat appropriately

Method
1. In a large non-stick frying pan heat the olive oil over a medium-high heat, add the onions & cook for 2-3
minutes. Add the garlic & the beef mince & cook until the beef mince is browned all over.
2. Add the passata, chopped tomatoes, tomato puree, frozen peas, grated carrot & courgette alongside the
dried herbs & seasoning. Cook for a few more minutes.
3. Meanwhile in a bowl mix together the quark, cottage cheese & mozzarella. Season to own taste.
4. Break the lasagne sheets into large pieces.
5. Add a ¼ of the meat sauce into the bottom of a slow cooker, top with some broken lasagne sheets & spread
over a ¼ of the cheese sauce. Continue to layer the meat sauce, lasagne sheets & cheese sauce, finishing
with the cheese sauce. Cover & cook on LOW for 5 hours.
6. Can be portioned & frozen for future use.

Macro info per serving

Protein Carbs Fat Energy
32.9g 34g 8.7g 346Kcal
Recipes by Rachael Watson @ www.walkthetalklife.com
 Chopped Chicken & Bacon Salad
Lunch
Serves: 1

Shopping & Ingredients List:

125g Cooked Skinless Chicken Breast, sliced
1 rasher of Streaky Bacon, grilled & chopped
2 small Hard Boiled Eggs, halved
4 Cherry Tomatoes, quartered
¼ small Red Onion, diced
¼ Avocado, diced
20g Fat Reduced Hard Cheese, crumbled
handful Iceberg Lettuce, chopped
Salt & Pepper to taste
1 tsp Lemon Juice
Dressing
3 tsp Lemon Juice
1 tsp Olive Oil
pinch of Mustard Powder

Method
1. Sprinkle the diced avocado with 1 tsp of the lemon juice to prevent discoloring.
2. Pack the main ingredients into a tupperware box. Season with salt & pepper.
3. Pack the dressing ingredients in a separate container. Store in a fridge or cool bag. When ready to serve,
shake the dressing & sprinkle over the salad.

Macro info per serving

Protein Carbs Fat Energy
61g 10g 28g 536Kcal
Recipes by Rachael Watson @ www.walkthetalklife.com
 Honey & Lemon Chicken Lunch
Lunch
Serves: 4

Shopping & Ingredients List:

650g Cooked Chicken Breasts, diced*
125g Couscous
1 Chicken Stock Cube
25g Pine Nuts, toasted
25g Cucumber, diced
25g Pitted Black Olives, sliced
2 medium Tomatoes, diced
½ Lemon, zest & juice only
½ tbsp Clear Honey
1 small Garlic Clove, crushed
3 tbsp any Fresh Herbs, chopped
*for Halal & Kosher source meat appropriately

Method
1. Make 200ml of chicken stock using boiling water & the stock cube & add the stock to the couscous. Cover &
leave for 5 minutes. Fluff the couscous with a fork.
2. Mix together the lemon juice & zest with the honey, garlic & fresh herbs of your choice.
3. Once the couscous has cooled add the chicken, pine nuts, cucumber, black olives & tomatoes. Mix through
the dressing & put the couscous into tupperware lunch boxes & store in the fridge until required. Can be made
a day in advance.

Macro info per serving

Protein Carbs Fat Energy
35g 30g 5g 305Kcal
Recipes by Rachael Watson @ www.walkthetalklife.com
 Red Onion, Pepper & Asparagus Muffin
Snack
Serves: 6

Shopping & Ingredients List:

6 large Eggs
1 Red Pepper, finely diced
1 small Red Onion, finely diced
200g Asparagus Tips, finely diced
2 Garlic Cloves, crushed
14g Fresh Chives, chopped
1 tsp Olive Oil
Salt & Pepper to season

Method
1. Preheat the oven to 180c (160 fan), 350f, gas mark 4.
2. Grease & line a muffin tray with paper cases or use a silicon muffin tray.
3. Blanch the asparagus in lightly salted boiling water for 1-2 minutes. Drain & pat dry with kitchen paper
towels. Divide the asparagus, onion & pepper evenly between the 6 muffin holes.
4. In a bowl whisk the eggs with the garlic & chives. Season to own taste. Pour into the muffin holes. Bake in
the oven for 20-25 minutes until set. Leave to stand for 10 minutes before serving. Can be kept in the fridge for
up to 3 days.

Macro info per serving

Protein Carbs Fat Energy
7.2g 4g 5.8g 97Kcal
Recipes by Rachael Watson @ www.walkthetalklife.com
 Quinoa Jar Lunch
Lunch
Serves: 2

Shopping & Ingredients List:

1 small Cauliflower, in small florets
2 tbsp Olive Oil
200g can Mixed Beans, drained & rinsed
50g Quinoa
1 small Pepper, finely chopped
20g Pistachios, chopped
1 tsp Smoked Paprika
1 tsp Ground Cumin
1 Lemon, zest & juice only
2 tbsp Fresh Coriander, chopped
14g Fresh Parsley, chopped
Salt & Pepper to season

Method
1. Preheat the oven to 210c (190 fan), 400f, gas mark 6.
2. In a bowl toss the cauliflower florets in 1 tbsp of the olive oil, the cumin, paprika & seasoning. Place on a
non-stick baking tray & roast for 15-20 minutes. Set aside to cool.
3. Cook the quinoa according to packet instructions. Normally takes 15-18 minutes. Drain well & rinse under
cold running water. Once dry mix with the lemon juice, parsley & seasoning.
4. In 2 mason jars, create layers of quinoa, beans, pistachios, cauliflower. Mix the remaining olive oil with the
lemon juice, zest & coriander. Pour over the two jars. Seal & store in the fridge overnight.

Macro info per serving

Protein Carbs Fat Energy
17g 51g 21.5g 466Kcal
Recipes by Rachael Watson @ www.walkthetalklife.com
 Curried Veggie Burger Dinner
Main Meal
Serves: 4

Shopping & Ingredients List:

1 medium Carrot, grated
1 small Onion, finely chopped
½ Red Pepper, finely chopped
2 tsp Curry Powder
2 x 400g can Butter Beans, drained
110g can Sweetcorn, drained
80g Breadcrumbs*
1 large Egg
900g Baking Potatoes, in wedges
2 tsp Olive Oil
2 tbsp Fresh Coriander, chopped
Salt & Pepper to season
*use gluten free if required

Method
1. Preheat the oven to 240c (220c), 475f, gas mark 9.
2. Place the carrot, onion & pepper in a pan with 150ml of water & the curry powder. Bring to the boil & simmer
for 5 minutes.
3. Mash the beans with a fork, or blend in a food processor, until smooth. Stir in the sweetcorn, vegetables,
breadcrumbs, egg & seasoning. Shape into 8 burgers, cover & chill in the fridge.
4. Place the potato wedges into lightly salted boiling water & cook for 4-5 minutes. Drain & set aside to dry.
5. Shake the wedges to fluff up the edges of the wedges. Toss through 1 tsp of olive oil & bake on a non-stick
tray in the oven for 20-25 minutes, turning occasionally, until crispy & cooked through.
6. Place the burgers on a foil lined tray, brush both sides with the remaining olive oil & grill under a hot grill for
5 minutes on each side. Sprinkle with coriander & serve 2 burgers per person alongside the wedges.

Macro info per serving

Protein Carbs Fat Energy
21g 93.5g 5.5g 508Kcal
Recipes by Rachael Watson @ www.walkthetalklife.com
 Vegetable Stew with Green Lentils
Lunch
Serves: 6

Shopping & Ingredients List:

1 medium Onion, finely chopped
200g Potatoes, diced
1 Garlic Clove, finely chopped
400g can Chopped Tomatoes
3 medium Carrots, sliced
200g Puy Lentils
2ltr Vegetable Stock*
2 Bay Leaves
½ tsp dried Thyme
1 tsp dried Parsley
Salt & Pepper to season
*use gluten free if required

Method
1. Heat the oil in a large saucepan over a medium heat, add the onion, garlic & carrot & cook for 3-4 minutes,
stirring frequently, until the onion starts to soften.
2. Add the tomatoes, one bay leaf & 1½ litres of the stock. Cook gently, partially covered, for about 45 minutes
until the vegetables are tender.
3. Put the lentils, the second bay leaf & remaining stock in another saucepan. Bring to a boil, reduce to simmer
& cook for 25 minutes.
4. Taking half the vegetables & stock from the saucepan, blend them until a puree & return to the saucepan.
Use a blender or stick blender to puree. Stir well.
5. Drain the lentils & add to the thickened vegetable stock. Remove the bay leaves, season with salt & pepper.
Heat through & serve.

Macro info per serving

Protein Carbs Fat Energy
10.3g 41.2g 2.5g 229Kcal
Recipes by Rachael Watson @ www.walkthetalklife.com
 Date Energy Balls
Snack
Serves: 8

Shopping & Ingredients List:

100g Cashews
80g Pitted Dates, chopped
30g Unsweetened Desiccated Coconut

Method
1. In a food processor blitz the dates & cashews together to make a sticky stiff paste. Add a little water if
required. Sprinkle the coconut onto a board or plate.
2. Form the paste into 8 small balls, roughly a heaped tsp of paste per ball. Roll the balls in the desiccated
coconut. Chill & serve as required. Keep in the fridge for up to 2-3 days.

Macro info per serving

Protein Carbs Fat Energy
2.7g 11.2g 8g 133Kcal
Recipes by Rachael Watson @ www.walkthetalklife.com