13 Easy, healthy &
balanced recipes
WWW.NOURISH2NURTURE.COM
DISCLAIMER: WHILST THE AUTHOR HAS MADE EVERY EFFORT TO ENSURE THE CONTENTS OF THIS BOOK ARE ACCURATE, THE RECOMMENDATIONS GIVEN ARE SOLELY
INTENDED AS INFORMATION AND EDUCATION AND SHOULD NOT BE TAKEN AS MEDICAL ADVICE. THE AUTHOR DISCLAIMS ALL LIABILITY IN CONNECTION WITH THE USE OF
THE INFORMATION PRESENTED HEREIN. PLEASE SEEK ADVICE FROM YOUR DOCTOR BEFORE STARTING ANY WEIGHT LOSS PROGRAMME AND CONSULT A NUTRITIONAL
THERAPIST OR DOCTOR FOR ADVICE ON SPECIFIC MEDICAL CONDITIONS.
Rich Aubergine & Tomato Quinoa
Serves 2 - 7 GLs per serving
d
o
h
t
e
M
e flesh
h
out t
p
o
o
c
s
s and
.
y
side.
a
C
e
0
w
n
9
h
1
t
o
ntil
to
to
eng
u
l
n
s
e
f
n
r
l
i
v
e
k
a
t
o
s
h
a
heat
ml w
ine in ergine
0
g
b
r
0
u
e
3
1. Prea
b
d
g the
the au
ck an
n
i
o
t
e
t
t
s
c
i
u
l
n
p
S
2. poon,
bouillo
s
a
p
conds
s
e
e
t
t
s
1
a
0
n
i
3
h
wit
tes).
uinoa
lic for
u
r
q
n
a
i
mins.
e
g
m
h
2
t
e
l
l
5
r
h
i
1
t
e
o
rth
ook
k unti
3. B
x 10
u
c
f
o
o
r
o
a
d
c
p
n
r
p
d (a
ing fo
er and
pan a
k
v
a
o
o
o
c
n
i
c
cooke
,
l
i
n and
e flesh
the o
o
t
n
i
i
a
n
g
e
o
r
e
H
ub
4. and
the
a
r
g
e
n
d
i
d
n
d
.
a
w
ad
on po
nutes)
l
epper
i
l
i
p
m
u
before
o
d
0
e
b
r
aste, prox 1
d the p
p
d
a
o
utes.
(
t
A
n
i
t
a
.
f
5
m
o
m
s
o
t
r for 2
erbs, ecome
e
h
b
,
m
a
y
t
m
e
i
nd fill
a
s
s
a
th
s
l
e
i
a
r
o
p
u
.
t
d the e mix
s with
ixture
n
h
i
t
m
k
t
s
e
e
l
h
6. Ad
ed to
e
t
e
n
d
i
h
n
n
g
t
i
t
r
a
e
o
ning
inoa w of the aub
next
will n
u
u
e
q
o
h
seaso
e
t
Y
h
l
.
bine t
ixture
utside
t mea
o
h
m
m
g
o
i
e
l
o
h
t
C
t
a
a
7.
st for brush
d tom
e
n
r
y
l
a
t
e
h
a
h
8. Lig
ok in
quino
erve t
o
s
e
e
C
h
r
.
t
l
i
n
with
ith fo
nd ca
w
a
r
g
each e
n
v
i
l
l
o
fi
and c
ll the h
a
s
i
ent
e
d
s
es.
m
t
i
u
g
u
n
n
i
n
a
i
t
s
p
m
in roa
accom
y 40 l
s
e
e
n
t
n
a
a
i
day.
s
g
proxim meal or a
auber
p
e
a
c
r
a
l
o
9. P
light
en f
v
a
o
r
d
o
ate
own f
r
i
e
pre-he
h
t
ve on
fish).
r
.
e
g
.
S
e
.
• 1 au
(
10
eal bergin
m
n
i
e
a
• 100
m
a
g quin
to o
a
• 2 ts
p coco
n
u
t or o
• 2 clo
live oil
ves g
a
r
li
• 1 lar
c
ge red
onion
• 1 re
d pep
p
er
• 400
g tom
ato pa
• 1 tb
ssata
sp sun
d
ried to
• 1/4 mato tsp he
paste
rbes d
• 2 ts
e Prov
p Ma
e
nce
rigold
veg
redu
etable
c
e
d
salt Bouil
• Fre
lon po
shly g
w
d
r
ound er
and
black lo-sa
peppe
lt to t
r
as
Zingy chicken salad
Serves 2 - 4 GLs per serving
d
o
h
t
e
M thickest edge
e
c and
i
on th
l
e
r
g
a
n
g
i
,
ng a h emon juice
i
v
a
e
l
the l
reast n
b
i
n
e
e
g
k
e chic
until
he frid
t
(
h
t
n
e
i
y
d
l
i
f
n
s
er
each chicke
s
1. Butt
e
n
i
h
t
r
m
u
rinate
rox. 5
st 1 ho
p
a
p
toes
e
l
a
a
t
2. Ma
r
m
a
o
o
f
r
t
ber, der fo
reasts
m
n
b
u
a
i
c
n
r
u
e
o
c
c
ick
ttuce,
e
he ch
l
t
l
e
l
i
h
r
3. G
mix t
gh)
,
u
g
o
until
n
i
r
n
k
h
e
t
o
v
o
d
o
c
cooke
en is a hot k
l
c
n
i
i
h
w
s
c
o
e
t
ilst
a b
minu
w
4. Wh g onions in
e
f
r and
a
a
r
g
o
e
n
f
i
n
r
i
p
oil, v
e nuts
h
and s
n
t
i
i
p
w
e
st th
d
salad
a
o
l
t
a
t
s
i
5. Toa
o
d
t
ps, ad
i
. Add
r
t
n
s
e
d
o
l
go
en int
k
c
i
h
c
l
t
x wel
6. Cu
i
m
d
r an
peppe
• 2 small skate wings
• 20 black olives, chopped in
quarters
• 2 finely chopped anchovy
fillets
• Juice of 1 lime
• Handful of chopped
coriander
• Half small shallot, finely
chopped
• 5 medium tomatoes,
deseeded and finely chopped
• 2 tbsp olive oil for salsa
• 2 tbsp olive oil for frying
• Half clove garlic, finely
chopped
• 1 tbsp capers
• Salt and pepper to taste • 2 small
chicken b
reasts
• Juice o
f 3 lemon
s
• 2 clove
s of garli
c finely
chopped
• Handfu
l of finely
chopped
coriande
r
• Chopp
ed lettuc
e
• Half cu
cumber, diced
• 2 tbsp s
un dried t
omatoes,
chopped
• 2 sprin
g onions t
hinly slice
1 handfu
d •
l of toaste
d pinenu
• Black p
ts
epper to t
aste
• tbsp oli
ve oil
• tbsp ba
lsamic vin
egar
Skate 'n' Sal
sa
Serves
2 - 8 1. Rinse
GLs p
the sk
er serv
ate wi
2. Ligh
n
g
ing
s
and t
tly fry
h
t
e
h
n
e
minute
pat d
skate ry wit
s each
wings h kitch
side
in a sh
3. Mix
en tow
allow all oth
el
p
a
n
e
for ab
r ingre
4. Serv
dients out 5
e with
togeth
steam
er to m
ed gre
ake th
Olives
e
n
beans
: Exce
e salsa
llent so
acid
u
- a po
rce of oleic
t
e
n
t
antiox
vitami
i
d
n E, b
Garlic: ant. Ir
eta ca
Antiox
on,
Toma
r
idant. G
o
tene
toes: V
and cir
ood for
c
i
t
u
a
lation C
min C
magn
heart
,
hicken esium
folic a
Excelle
,
&
c
n
lycope
id,
Skate
t sourc
antiox
ne (a :
e of pr
idant)
A
n
c
p
o
h
o
t
o
e
t
v
in
e
O
ie
n
nions: t
s: Esse
anti fu
ntial fa
Antiox
ngal, a
seleniu
ts, calc
i
d
m, vita
nti vira
ant,
ium,
m
l, deto
in
hormo
E. Goo
xifier nes & d
for skin
bones
,
Grilled Goat’s Cheese on Portobello Mushrooms
Serves 2 - 6 GLs per serving
• 6 Porto
bello mu
shrooms,
wiped w
ith damp
kitchen
towel
• 4 roun
d slices o
f goat’s
cheese
(each ab
out 1/2 c
m thick)
• 1 tbsp s
un-dried t
omato
paste
• 6 large
basil lea
ves, torn
• 1tbsp w
alnuts, ro
ughly
chopped
• 1 desse
rtspoon o
live oil
• Black p
epper
to
rians a
t
e
g
ith a
m ve
w
o
r
s
f
p
e
n
ha
anyo
d per
e
a
l
s
uick!
a
a
q
s
e
l
d
d
p
n
e
l
l
a
i
ix
rge m
licious
that w
e
a
l
r
D
e
a
.
p
r
p
a
th
vineg
red su
ve wi
r
c
u
i
e
o
S
m
v
.
a
a
s
fl
e
d bals
eater
t
n
A full
a
a
e
l
s of th
i
e
o
m
d
start
i
t
d
s
s
u
r
e
n
e
m
n
l
d
e
o
a
n
ro
w
u
hard
mush
ng of n the i
e
o
s
s
h
ge too
e
t
e
t
d
r
l
s
i
o
t
l
d
a
s
n
i
t
p
o l u
ligh
ot to d
n
live oi
tomat
o
r
d
e
n
e
i
i
v
r
o
a
sun-d
y them turn them
e
r
f
h
t
y
l
d
t
with a
n
u
h
e
e
c
o
r
g
a
y
p
e
S
n
n
e
1. s, the
nd top
re wh
m
a
.
o
a
e
c
o
n
t
r
s
a
g
h
a
p
in
mus
ato p
a grill
n, tak
m
o
n
w
t
o
n top.
o
r
o
d
p
b
e
i
n
u
r
o
e
d
e
g
d
nto rn gol
om sid
he su
t
u
t
t
t
o
f
d
b
o
n
s
a
(pre m
d
e
l
o
a
l
b
o
much
a
r
b
s
h
u
s to b
e mus
mixed
.
t
c
r
e
f
a
s
e
l
o
a
t
e
P
s
e
d
.
2
be
ese
s ch
d serv
a
t
e
n
a
h
a
n
c
o
o
g
p
e
e
o
f
th
slice o
d plac d basil on t
until n
y
l
a
t
t
n
a
e
e
ll g
uts an
the h
n
l
3. Gri
m
a
o
r
w
f
ove r the
4. Rem then scatte
d),
dresse
tely.
a
i
d
e
imm
d
o
h
t
e
M
Sweet
Potato
and R
ed
Onion
Tortill
Serves
2 - 10
a
GL
An int
erestin
g varia
tasty S
s per s
tion on
panish
erving
t
r
a
-style ditiona
steam
tortilla
l
p
ed bro
o
tatoes
into w
ccoli o
with a
edges r aspa
lower
and se
• 1 large sweet potato, peeled
ragus GL. C
r
v
o
e
1. Stea
r frenc
with a
ut this
and sliced horizontally into thin
m the h bean
side s
s
s
w
a
...
lad or
eet po
2. Hea
circles
tato fo
t half r 10 m
the oil
minute
• 1 tbsp olive oil
in a p
ins or s, unti
until te
a
n
a
l
n
soft. R
d cook
nder t
• 2 large red onions, chopped
3. Bea
e
the on
move hen sli
t the e
f
ce thin
ion an
rom h
ggs an
• 2 cloves garlic, crushed
Season
ly.
e
d
a
d
g
t
a
s
tir in t
rlic ge
with s
• 4 medium eggs (Omega 3
h
n
e swee
tly for
alt & p
4. Hea
10
t pota
epper
t the r
varieties are best)
t
o
a
e
n
m
d half aining
add th
the co
oil in • A pinch of Lo-salt (low
e rema
oked o
a
s
i
n
h
i
a
n
5. Pou
llow, n
g onio
nion.
sodium salt)
r in th
n & ga
on-stic
e
k
rlic
egg m
frying
until th
• Handful of green beans
ixture pan u
e botto
a
ntil ho
n
d cook
m is se
6. If th
t, then
o
t
v
a
er a v
e top i
nd gol
e
s
den
ry low
set, re
spatul
heat f
move a or if
or 6 m
f
r
o
i
t
m
i
s still a
pan w
cook inutes quickly
ith
little ru
or
befor
nny, tu
e serv
rn and
ing.
Super Speedy Tuna
Serves 2 - 7 GLs per serving
d
o
h
t
e
M
ple of
u
o
c
a
n for ing pa
y
r
f
p
ice.
a dee
u
j
n
i
l
n
i
o
o
in the
of lem tuna is
e
a
z
n
e
u
e
t
the until a squ
de.
i
r
d
s
e
n
h
a
m
1. Fry
c
e
nd sim
on ea
o tast
a
s
t
e
r
t
e
e
c
u
p
u
n
mi
k pep
sta sa
c
a
a
l
p
a few
b
h
r
t
i
d
o
.
f
d
)
w
e
2. A
tuna
erence oy cabbag
f
e
e
h
r
t
p
r
e
sav
(or to
m
3. Cov
h
a
g
e
t
u
s
o
d thr
oking,
o
c
s
i
cooke
na
ough.
u
r
t
h
t
t
s
l
s
i
n
age.
ea
b
b
b
t
4. Wh
a
a
c
e
h
king, ith the
es.
t
o
w
u
o
c
n
s
i
n
s
m
i
f bea
o
t tuna
s
d
l
i
e
h
b
5. W
on a a
n
u
t
ve
6. Ser
• 2 fr
esh tu
na ste
• 1 sm
aks
all jar
of to
sauce
mato (chec
pasta
k
n
• Squ
ot hig
eeze o
h sug
ar)
f lemo
• 1/2 n juic
tbsp o
e
live oi
• Blac
l
k pep
per to
• 160
taste
g adu
k
i
b
these frozen eans (can b
) or s
uy
(cann
imilar
ed)
bean
s
• Sav
oy ca
bbage
Coronation Chicken Salad
Serves 2 - 9 GLs per serving
• 1 gem l
ettuce, to
rn into
bite sized
pieces
• cold m
eat from
1/2 roas
chicken, t
skin rem
o
v
e
d
• 1/2 me
dium eati
ng apple
cubed
,
• 1 stick c
elery, cho
pped
• 1.5 tbsp
low fat
mayonna
ise
• 1.5 tbsp
low fat yoghurt
• 2 tsp m
ango chu
tney
• 1tsp tom
ato pure
e
• 1 tsp pa
prika
icy
et, sp
e
,
w
s
htly
bread
g
i
a
l
t
s
t
i
a
p
h with Serve with
c
n
u
r
s.
f c
picnic
Full o
.
r
l
o
a
e
s
e
vers m cked lunch
o
t
f
e
l
a
d
lad.
for p
a
t
A goo
c
s
e
f
d
r
e
x
r, Pe
ge mi
omato
t
r
,
a
l
y
flavou
.
e
a
e
n
t
at
kes or
o chu
rge pl
g
a
n
l
a
a
oat ca
m
n
, uce o
ghurt
t
o
t
e
y
l
,
f
e
s
o
onnai
elery.
a bed
y
c
a
e
t
ead,
d
m
r
a
n
b
e
e
a
r
h
a
t
e
C
t
l
it
1. er
n, app kes or in p
e
ogeth
t
k
, with
c
i
x
t
i
.
h
n
a
c
a
u
M
k
c
i
o
e
.
t
r
c
2
a
p
th
bers.
e on o uce the GL
nd pa
with m
v
a
e
r
c
u
e
e
c
u
s
e
u
a
r
s
d
c
d
pu
ce an
e the s and
, to re
n
u
e
r
i
t
o
t
o
b
t
e
l
s
a
m
e
e
3. Co
rs, tom
of th
potato
e
p
p
d
o
t
e
p
l
i
e
n
o
p
o
sliced over b
4. Pile
t
f
r
e
o
l
s
u
g
few
spara
a
with a
d
e
steam
some d
o
h
t
e
M
Salmo
n Keb
Serves
abs
2 - 2 GL
• 2 medium sized salmon
fillets cut into 1inch pieces
• 1 Red Pepper
• 1 Yellow Pepper
• 1 White Onion cut into
quarters
This re
cipe ta
kes se
s per s
things
conds in pla
erving
t
o
c
p
e of th
repare
auberg
e
. You onion
ine slic
can us
and p
es, cou
antiox
e a va
e
p
p
r
e
g
rs; suc
idants
ettes, riety o
.
h as to
mange
f differ
matoe
tout o
ent
s mus
r baby
hroom
1Threa
swee
s,
tcorn, d the all rich
ingred
in
ients a
lternat
ively o
Drizzle
n to m
kebab
etal sk
s with
and p
ewers
1 tbs o
lace u
:
live oil
nder m
and 2
edium
tsp le
grill u
mon ju
ntil coo
Using ice or ked.
garlic balsam
t
o
i
n
extra f
fuse th
ic vine
lavour
gar
e olive
. Season
oil bef
dish a
o
with f
re driz
s well!
reshly zling o
ground
nto the
black
kebab
. pepp
s will a
Serve er. An
with a
dd
ideal b
portio
on low
arbecu
n of b
heat i
e
rown n 2 tsp
b
a
balanc
s
m
bouill
ati rice
ed and
on sto
(boile
filling
c
k
d
)
for 10 Chicken chermoula
Serves 2 - 6 GLs per serving
d
o
h
t
e
M
a
quino
r
e
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tbsp lemon
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oves g
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sp fre
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Serves 2 - 2 GLs per serving
ack.
n
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M
• 6 omeg
a eggs, li
ghtly
beaten &
seasone
d
with
low sodiu
m salt an
d black
pepper
• 115g fe
ta cheese
, cubed •
200g yo
ung spin
ach leave
• 1 onion
s
, thinly sli
ced
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ck olives, pitted
and halv
ed
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live oil / c
oconut
oil
Tricolo
re Wr
Serves
ap
1 - 10 GL
You ca
s per s
n alwa
ys eat
erving
avoca
the w
do
rap co
ld (wi
thout frying 1. Place
it) and
the m
add h
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sides 3. Hea
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t
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f
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r
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a
p
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i
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r
down.
a fryi
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ng pan
(wholemeal if possible)
of the
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n
4
d
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. Cook
place
• 2 slices mozzarella
the p
over .
a
a
r
low he
cel in t
• 2 slices tomato
he pan
at for 2 to 3
, seam
• 1 tsp pesto
minut
side
es, tur
• A few torn fresh basil leaves
ning o
nce, u
ntil go
• A drizzle of olive oil
lden.
Individual Berry Cheesecake
Serves 2 - 5 GLs per serving
much
a
r
o
f
nuts d
n
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t
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u
m
r
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e
d
b
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ake u
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p
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uts an
o
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e
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r
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e
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j
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t
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e
n
c
o
o
all pie
est int into the
he lem
z
m
t
s
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d
n
o
d
t
a
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spoon ramekin
bowl,
n juice
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a
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d
a
pre
ntil re
u
l
l
i
h
and c
d
o
h
t
e
M
FOR THE BASE
:
• 21g chopped w
alnuts or
pecans (use othe
r nuts if
preferred)
• 4 dried apricots
FOR THE CHEE
SE:
• 198g very low fa
t plain
cream cheese
• 2 tbsp lemon ju
ice
• zest of 1/2 lemon
• 3 tsp xylitol
FOR THE TOPP
ING:
2 tbsp fresh berr
ies
(raspberries, blue
berries or
blackberries)
Choco
late C
oconut
Serves
Cooki
4 - 5 es
GLs p
• 140g dessicated coconut
• 3 egg whites
• 3 tbsp xylitol
• 1 tsp lime or lemon juice
• 1 tbsp cornflour
• 3 small squared of good
quality dark chocolate
(e.g. Green & Blacks)
These
minia
er serv
ture b
feel lik
i
ing
s
c
u
it bars
e you n
a
e
r
e
e
perfe
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also a
ct for much
le som
servin
e
h
thing s
ealthie
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g afte
r versi
weet (
bine th
r a me
o
l
i
n
ke so of a w
e coco
al whe
and m
m
nut, eg
any of
ell kno
n you
ix well
us do
g whit
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into a
2. Divi
)
o
e
. This colate , xylito
stiff p
de into
is
bar.
l, corn
aste.
1
f
2
l
our an
walnu
circles. d lime
t-sized
Place o
or lem
balls n a lin
10 min
and sh
on juic
ed bak
utes, t
e
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p
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n
e
g
h
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tray a
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minute
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angles
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s. Rem
or fla
t to 15
at 180
ove fr
3. Me
ttish
0
o
C
C/350
m ove
/
3
lt the c
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F
n
/
.
G
h
a
ocolate
as ma
s mark
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rk 2 fo
in a b
4 for
lf of ea
r
o
a furth
wl insi
ch coc
grease
d
er 5
e a sa
onut b
d or lin
ucepa
ar into
ed pla
n
the ch
of wa
the ch
te. Ch
ocolate
ter an
ocolate
ill in th
over d then
a
e
n
d
f
ridge t
the ba
dip
o set. A place on a li
rs. On
g
e serv
htly
lternat
ing is 3
ively y
bars o
u can enjoy
drizzle
!
So what next?
Healthy living can be a challenge. Our daily
tasks can catch up on us and unfortunately,
we tend to reach for foods that are going to
fill us up quickly and give us the energy boost
that we need.
I hope that all of the recipes enclosed in this
eBook figure easy and convienient for you they are just a 'taster' of what a
Nourish2Nurture programme has to offer.
From experience, it is the small tweaks and
changes you make that end up being
sustainable and therefore beneficial.
What next? How we will create your action
plan that will footprint healthy living into your
life?
We will have a series of comprehensive
consultations to assess your needs and desires
before putting an appropriate and
personalised plan together for you. It is then
advised, but not essential, that we meet for a
follow up and see the fantastic progress you
will have made (we can always Skype or
Facetime, phone or email if you prefer).
Good nutrition is one key aspect to a
sustainable lifestyle change. Other elements
covered are work/life balance, relaxation,
exercise, mind-set and much more
Click here to book your
free consultation now
Ready to beat the bloat, balance
your hormones and/or lose
weight?
We hold nutritional consultations
at at your home, The Perrymount
Clinic in Haywards Heath or via
Skype wherever you are in the
world.
Contact us on 07730461508
www.nourish2nurture.com