Figure Plan
The 14-Day-Programme
Delicious
Recipes for
Weight Loss
Contents
2
Effective Weight Loss
In 14 Days
Your route to a slim body with
nutritional advice and recipes
5
This is How It’s Done:
The 14-Day-Programme
Your Figure Plan guides you
through all four stages of life
with Almased®
10 Phase 1: Initiation Phase
Day 1–3: Reset your
system, three Almased®
drinks per day
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14 Phase 3: Stabilisation Phase
Day 8-10: Two meals plus
one Almased® drink: Now
your system is ideally
stabilised
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16 Phase 4: Life Phase
Day 11-14: Three delicious
meals plus one Almased®
drink: Healthy weight loss
continues
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21 Recipes For All Phases
31 Editorial
2
Lose weight without
feeling hungry
with Almased®:
your guidelines for
a slimmer body
with nutritional
advice and recipes.
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11 Phase 2: Reduction Phase
Day 4-7: Two Almased® drinks
per day plus one normal meal
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Your Figure Plan: Effective Weight
Loss In 14 Days
A
chieving effective
weight loss is possible
with this 14 day programme. The plan guides you
through the three weight loss
stages with Almased®, provides you with a meal plan
for every day, and offers
delicious, healthy recipes for
weight maintenance in the
fourth stage, the “Life Phase”.
How does Almased® benefit
your body and why do you
not feel hungry during the
Almased® Diet? Here are
answers to the most important questions:
What is in Almased®?
All-natural Almased® is a
powder made from highquality fermented soya, skim
milk yogurt powder and enzyme-rich honey. It contains
all important nutrients the
body needs, essential amino
acids and enzymes for easy
digestion. Almased® is nonGMO, gluten-free and contains
no added sugars, preservatives,
artificial flavours or fillers.
Almased® uses a clinically
tested formula and can be used
by nearly anybody and is diabetic friendly.
How does Almased® benefit
the body?
Almased® provides the body
with optimal nutrients the average diet may lack. It is “vital
nourishment” in the true sense
of the word. The powder, made
from high quality soya, probiotic yogurt, and particularly
enzyme-rich honey, provides
the body with all essential amino acids. Blending all of the raw
ingredients leads to a synergistic effect. The components
of one ingredient increase the
benefit of the others. The result
is a new, innovative dietary
supplement: Almased®.
How can you lose weight without feeling hungry when using
Almased®?
The high-quality easily digestible protein in Almased® ensures
a long-lasting feeling of satiety:
one meal replacement (about
180 kcal with water or 230 kcal
with oil keeps you full for about
4 hours.
Additional tip:
You can flavour your Almased®
shake with your favourite ingredients, such as cinnamon,
unsweetened cocoa powder or
extracts like vanilla or almond.
Why is it important to add oil?
It is recommended to add
1-2 tsp of oil (i.e. flaxseed,
walnut, rapeseed, olive) to
each Almased® shake in order
to ensure an adequate intake
of essential fats. 2 tsp of oil =
50kcal (approximately). These
fats are important because:
• Omega fatty acids improve
blood flow, lower LDL-cholesterol and triglyceride levels
and reduce cardiovascular
disease risk.
• They support healthy weight
and reduce levels of inflammation in the body.
• They have a positive effect on
overall health and mental
well-being.
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Why is Almased® the
optimum nutrition for
weight management?
Whether or not a body stores
fat depends not only upon the
number of calories but also
upon the nutritional value of
the food. If one eats highly
nutritious food, one can eat
considerably more calories
without laying down fat. The
Almased® diet provides very
high-quality nutrition, which
is low in calories but, even more
importantly, sends the right
signals to your body. Here
Almased® plays a central role.
Almased® achieves:
e Optimum nutrition
through the combination
of its basic ingredients.
r Effective weight control
without losing muscle
mass.
t Almased® users have
more energy and vitality
as a direct result of good
nutrition.
u Almased® can be used in
This is How It’s
Done: Your Success
To Losing Weight
Your Figure Plan guides
you through all four stages
of life with Almased®,
including tips and recipes.
conjunction with all
common diets and has
been proven to increase
their success.
Almased® Improves Your Energy Level and
Strengthens Your Body‘s System.
Initiation Phase – Day 1 through 3
During the Initiation Phase,
your body’s system will be
reset.
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Start your day
with more energy
Strengthen your
system
Almased® contains
important essential nutrients and
cell protective
phytochemicals.
In addition to its
other positive
effects, Almased®
also supports a
restful sleep.
Almased® provides
the body with lactic
acid and active
lactic acid bacteria, which have a
positive effect on
intestinal bacteria
and the intestinal
mucosa thus
strengthening the
body’s system.
Work Out
Almased® provides
high quality
protein for
athletes and
exercisers who
wish to improve
their physical
condition.
Three Almased® meals per day
are ideal. During this phase,
you should have as few carbohydrates as possible. Bread,
rice, pasta, potatoes, sugary
drinks (sparkling or still), fruit
juice, beer and sweets are
off-limits. The soups that are
recommended in the plan contain only a few carbohydrates,
so you can have one to two
bowls per day in addition to the
Almased® drinks. Other food
should be avoided. It is important that you drink plenty of
fluid since the body detoxifies
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heavily during this phase
(2–3 litres per day). This flushes
out acidic by-products that are
released as the body breaks
down fat. Water, coffee, and fruit
or herbal teas without sugar are
recommended for consumption.
It is ideal to begin the Initiation
Phase on a weekend.
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Drink Almased® in the evening and your metabolism will also work during the night to help you
reach your ideal weight. You do not have to go to
bed hungry: Almased®, made from soya, milk,
and honey, fills you up so you will not be hungry.
Reduction Phase – Day 4 through 7
Stabilisation Phase – Day 8 through 10
During the Reduction Phase
your body burns fat. Two
Almased® drinks (breakfast
and dinner) and one normal
meal (lunch) per day are
ideal.
During the Stabilisation
Phase Almased® ensures
that your metabolism
continues to work at the
ideal level.
The recipes for normal meals
(beginning on page 21) are low
in carbohydrates, so that the
fat burning process can work
effectively. If having your normal meal for dinner instead of
lunch fits your lifestyle better,
you can swap them. In this case
you should have Almased®
for breakfast and lunch and
eat your regular meal in the
evening. Since a low intake
of carbohydrates is especially
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important in the evening,
avoiding high-carb side dishes
(bread, potatoes, rice, pasta)
can speed up the weight loss
process. This applies to evening
meals in all phases. Carbohydrates that are consumed for
the lunch meal are processed
faster because you are more
active throughout the day.
Avoiding snacks will help the
fat burning process. The
Reduction Phase can extend
over several weeks, if desired.
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This phase is meant to
stabilise the metabolism at
a level where fat is actively
burned. In this phase, you
should have one Almased®
drink with two normal meals
per day. You can exchange the
Almased® drink for any meal.
For example, choose one
of the breakfast suggestions
from the Life Phase and have
your Almased® drink either
for lunch or dinner. For best
results, drink Almased® in
the evening.
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Three delicious and light meals per day
plus one Almased® drink – during the Life Phase,
variety is the key.
Life Phase – Beginning on Day 11
Three meals and one
Almased® drink per day –
live life to the fullest.
During the Life Phase, you can
have three meals per day. Avoid
eating snacks. To keep the
metabolism active, 50 g of
Almased® (= 1 serving) should
be taken daily in addition to a
meal. You can have Almased®
with breakfast, consume it as
a drink, or add it to your cereal.
During the Life Phase, lunch
and dinner are interchangeable.
Please note that the lunch
meals contain slightly more
carbohydrates than the meals
for dinner. If you want to
continue losing weight, you
should eat fewer side dishes
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at dinner or avoid them
altogether. You do not have to
follow the order of the recipes
in this brochure. You can
exchange them as desired or
choose additional recipes from
the recipe list at the end of this
brochure. If you want to lose
more weight, you can prolong
the Reduction Phase as well as
the Stabilisation Phase. You will
continue losing weight during
the Life Phase: your weight
loss will, however, be slower.
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When prepared with water and
oil, an Almased® drink provides
about 230 calories (kcal) and
approx. 15g of slow releasing
carbohydrates.
When prepared with 350 ml of
skim or soyamilk, each shake
will provide between 350 and
370 kcal respectively and approx. 30g of slow releasing
carbohydrates.
The soups have about 60 to
100 kcal per bowl, the breakfast
and meal suggestions are between 400 and 500 kcal, so
your total calorific intake is
approx. 1500 kcal per day.
The broth contains minimal
carbohydrates so you can have
several bowls per day in addition to the Almased® shakes.
The breakfast options have
between 15 and 60g of carbohydrates, whereas Almased®
provides approx. 15g of carbohydrates (if mixed in water
only). Lunch and dinner meals
contain 22 to 60g of carbohydrates. You can find more
specific information for each
recipe on the following pages.
All recipes are also suitable for
people with diabetes.
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Two-Week
Daily Meal Plan
The guidelines to the weight you’ve always wanted:
Great recipes for each day. That’s how you lose
weight the quick and healthy way. Lunch and
dinner recipes are interchangeable within one day.
Vegetable Broth for the
Initiation Phase:
Recipe on page 22
Initiation Phase: Day 1 through 3
Reduction Phase: Day 4
BREAKFAST
LUNCH
DINNER
BREAKFAST
LUNCH
DINNER
• 200-350 ml
water (bottled or
filtered), skim
milk, or soya milk
• 5 heaped tbsp
Almased® (50g)
• 200-350 ml
water (bottled or
filtered), skim
milk, or soya milk
• 5 heaped tbsp
Almased® (50g)
• 200-350 ml
water (bottled or
filtered), skim milk,
or soya milk
• 5 heaped tbsp
Almased® (50g)
• 200-350 ml
water (bottled or
filtered), skim
milk, or soya milk
• 5 heaped tbsp
Almased® (50g)
1 serving of
Irish Stew (recipe
on page 27)
• 200-350 ml
water (bottled or
filtered), skim milk,
or soya milk
• 5 heaped tbsp
Almased® (50g)
30g carbohydrates
(15g if prepared
with water)
30g carbohydrates
(15g if prepared
with water)
30g carbohydrates
(15g if prepared
with water)
30g carbohydrates
(15g if prepared
with water)
9g carbohydrates
30g carbohydrates
(15g if prepared
with water)
SNACK
SNACK
NOTE:
2 bowls of Vegetable Broth
(recipe on page 22)
2 bowls of Vegetable Broth
(recipe on page 22)
If you feel hungry during the first
few days, you can drink an additional
Almased® shake. It takes about ten
minutes after consuming the shake
until the feeling of satiety sets in.
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Wholemeal Pasta Italian Style
Ingredients for 2 People: 150 g
wholemeal pasta, 300 g courgette,
300 g tinned tomatoes, 1 small
onion, 2 cloves of garlic, 20 g black
olives (8 or 10), 1 tablespoon olive
oil, 2 tablespoons oregano, thyme,
basil, chopped, 2 tablespoons
grated parmesan
Preparation: Cook the pasta in
plenty of salted water until just ‘al
dente‘. Wash the courgette and cut
into small cubes. Peel onion and
garlic and chop finely. Slice olives
finely. Heat the oil in a pan, fry the
onion gently until transparent, add
the courgette and continue for
3 minutes. Add the garlic, olive
slices and tomatoes and allow it
all to simmer for about 5 minutes.
Shortly before serving, stir the
herbs through the sauce. Serve
the pasta with the vegetable
sauce, arranged on warm plates,
with 1 tablespoon of parmesan
sprinkled over each.
Nutritional values per portion:
Kcal: 398, P: 17 g, Fa: 11 g,
CH: 40 g, Fi: 15 g
Reduction Phase: Day 5
Reduction Phase: Day 6
BREAKFAST
LUNCH
DINNER
BREAKFAST
LUNCH
DINNER
• 200-350 ml
water (bottled or
filtered), skim
milk, or soya milk
• 5 heaped tbsp
Almased® (50g)
Wholemeal Pasta
Italian Style
(recipe above)
• 200-350 ml
water (bottled or
filtered), skim milk,
or soya milk
• 5 heaped tbsp
Almased® (50g)
• 200-350 ml
water (bottled or
filtered), skim
milk, or soya milk
• 5 heaped tbsp
Almased® (50g)
1 serving of
Kedgeree (recipe
on page 28)
• 200-350 ml
water (bottled or
filtered), skim milk,
or soya milk
• 5 heaped tbsp
Almased® (50g)
30g carbohydrates
(15g if prepared
with water)
30g carbohydrates
(15g if prepared
with water)
40g carbohydrates
30g carbohydrates
(15g if prepared
with water)
30g carbohydrates
SNACK
SNACK
2 bowls of Vegetable Broth
(recipe on page 22)
2 bowls of Vegetable Broth
(recipe on page 22)
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30g carbohydrates
(15g if prepared
with water)
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13
Chilli con Carne
Ingredients for 2 People: 125 g
minced beef, 1 red onion, 1 clove
of garlic, 1 tablespoon olive oil,
1 tablespoon tomato paste or purée,
100 ml beef stock, 1 red pepper,
1 green pepper, 1 red and 1 green
chilli pepper, 150 g tinned kidney
beans (drained), 1 small tin sweet
corn (drained), 1 pinch cayenne
pepper, freshly ground black pepper, salt
Preparation: Peel onion and garlic
and chop finely. Wash the peppers
and chillies, pick them over and
deseed. Chop the peppers and slice
the chillies in very fine strips. Fry
the minced beef in the oil in a pan,
add the onion and garlic, and continue frying. Add the tomato paste
and continue frying. Pour in the
beef stock. Add the peppers, sliced
chillies, kidney beans and sweet
corn and stir them in. Continue
cooking on a medium heat for
about 15 minutes. Season to achieve
a spicy flavour. Serve the chilli in
warmed bowls.
Kcal: 393, P: 26 g, Fa: 18 g,
CH: 15 g, Fi: 10 g
Reduction Phase: Day 7
Stabilisation Pha se: Day 8
Stabilisation Phase: Day 9
BREAKFAST
LUNCH
BREAKFAST
LUNCH
BREAKFAST
LUNCH
• 200-350 ml
water (bottled or
filtered), skim
milk, or soya milk
• 5 heaped tbsp
Almased® (50g)
1 serving of
Devonshire Stew
(recipe on
page 27)
• 200-350 ml
water (bottled or
filtered), skim
milk, or soya milk
• 5 heaped tbsp
Almased® (50g)
1 serving of
ChickenTikka
(recipe on
page 24)
• 200-350 ml
water (bottled or
filtered), skim
milk, or soya milk
• 5 heaped tbsp
Almased® (50g)
1 serving Chilli
con Carne
(recipe above)
21g carbohydrates
21g carbohydrates
15g carbohydrates
DINNER
30g carbohydrates
(15g if prepared
with water)
DINNER
Same as breakfast
30g carbohydrates
(15g if prepared
with water)
DINNER
1 serving of
Clamchowder
(recipe on
page 25)
30g carbohydrates
(15g if prepared
with water)
30g carbohydrates
(15g if prepared
with water)
1 serving of
Colourful Salad
(recipe on
page 26)
8g carbohydrates
20g carbohydrates
SNACK
2 bowls of Vegetable Broth
(recipe on page 22)
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Cottage-Pie
Ingredients for 2 People: 150 g
minced beef, 80 g onion, 15 g garlic,
1 teaspoon olive oil, 250 g tomatoes,
150 g carrots, 100 ml beef stock,
1 teaspoon Worcester sauce, 250 g
potatoes, 10 g butter, 50 ml milk
(semi skimmed), 1 pinch nutmeg,
25 g grated cheddar cheese
Preparation: Peel potatoes and boil
in salted water, drain and mash
them. Add the milk, butter and the
nutmeg. Work it all together into a
creamy paste. Fry the mince in the
oil until it is about to break up into
small pieces. Peel onion, garlic and
carrots, cube them and add to the
pan-continuing to fry. Wash the
tomatoes, chop them and stir into
the mixture; season with salt and
pepper. Add the beef stock and the
Worcester sauce and allow to
simmer to reduce the liquid so that
the mixture is not too moist. Preheat
the oven to 180°c. Transfer the meat
and vegetables into an ovenproof
dish and spread the potato puree
evenly over them. Fluff the surface
with a fork and sprinkle the cheese
over the top. Bake in the oven at
180°c for about 20 minutes until the
top is crispy and golden. Tastes
great served with a crispy salad.
Nutritional values per portion: kcal: 428,
P: 27 g, Fa: 20 g, CH: 20 g, Fi: 6 g
Stabilisation Phase: Day 10
Life Phase: Day 11
BREAKFAST
DINNER
BREAKFAST
LUNCH
BREAKFAST
LUNCH
• 240 ml coffee with
120 ml low-fat
milk
• 2 slices toasted
whole wheat bread
• 1 tsp jam and
2 tsp cream cheese
• 1 tbsp peanut
butter and
1 tsp jam
• 1 kiwi fruit
• 200-350 ml
water (bottled or
filtered), skim
milk, or soya milk
• 5 heaped tbsp
Almased® (50g)
Yogurt with Fruit:
• 240 ml low-fat
yogurt
• 5 tbsp Almased®
• 1 slice fresh or
canned pineapple
• 1/2 orange
• 1/2 grapefruit
• 1 tbsp sunflower
seeds
• 1 tbsp ground
flaxseeds
1 serving of
Cottage-Pie
(recipe above)
1 serving of
Vegetarian
Couscous with
Minted Yogurt
(recipe on page 30)
1 serving of
Curried Squash
Soup (recipe
on page 26)
Ham omelette:
• 2 eggs
• 1 slice ham
• 1 tsp margarine
for frying
• 1 tomato
• 2 slices whole
wheat toast
• 300 ml non-fat
milk or soya
milk with 5 tbsp
of Almased®
60g carbohydrates
8g carbohydrates
45g carbohydrates
30g carbohydrates
(15g if prepared
with water)
Life Phase: Day 12
20g carbohydrates
DINNER
30g carbohydrates
DINNER
1 serving of
Beefburger with
Cucumber Raita
(recipe on page 23)
52g carbohydrates
LUNCH
6g carbohydrates
1 serving of Vegetable and Tofu Curry
(recipe on page 29)
18g carbohydrates
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Braised Asparagus with Cherry tomatoes
Ingredients for 2 People: 200 g
white asparagus, 200 g green
asparagus, 150 g cherry tomatoes,
10 g olive oil, salt, pepper, 100 ml
vegetable stock, 20 g sour cream,
20 g pine nuts, 30 g parmesan,
2 slices wholemeal toast
Preparation: Wash the asparagus,
trim the white asparagus, but leave
the spears complete, peel the
lower third of the green asparagus
and cut into batons about 2” long.
Wash the tomatoes. Heat the oil in
a pan, and braise the white asparagus for about 5 minutes. Then put
in the green asparagus and continue cooking gently for a further
5 minutes. After this add the
cherry tomatoes and cook for
3 minutes. Season with salt and
pepper. Toast the pine nuts for a
short while in a dry pan without
oil. Arrange the asparagus and
cherry tomatoes on warmed plates;
sprinkle the toasted pine nuts over
and top off with thin shavings of
parmesan cheese. Serve with toast.
Nutritional values per portion:
Kcal: 293, P: 15 g, Fa: 16 g,
CH: 13 g, Fi: 6 g
Life Phase: Day 13
Life Phase: Day 14
BREAKFAST
LUNCH
BREAKFAST
LUNCH
• 1 whole wheat
bagel
• 1 tsp low fat
spread
• 1 slice low-fat
cheddar or similar cheese, sprinkled with 1 tsp
sunflower seeds
• 1 slice ham
• 1/2 cucumber
• 240 ml non-fat
milk with
5 tbsp Almased®
1 serving of
Cauliflower
Cheese (recipe
on page 23)
Muesli with Orange:
• 3 tbsp fruit muesli
• 1 orange
• 5 walnut halves
• 120 ml non-fat
yogurt
• 50 ml low-fat milk
• 5 tbsp Almased®
1 serving of
Rack of Lamb with
Ratatouille
(recipe on page 28)
18g carbohydrates
Tips for the Life Phase
23g carbohydrates
DINNER
DINNER
1 serving of
Braised Asparagus
with Cherry tomatoes (recipe above)
1 serving of
Vegetable Salad
with Tofu (recipe
on page 31)
60g carbohydrates
15g carbohydrates
Avoid pre-dinner drinks or beer, even if
it is non-alcoholic, since the contained bitter
compounds increase your appetite.
Drink 2–3 litres of liquid low in calories
throughout the day, preferably water, tea (fruit,
herbal, or green), or coffee.
Drink between meals, not while you eat.
Drinking while eating leads to a faster increase
in blood sugar levels, which slows down the fat
burning process.
Eat three main meals per day. Otherwise your
metabolism shifts into energy saving mode.
15g carbohydrates
60g carbohydrates
Eat a salad before your main course. If you
prepare the salad yourself, make sure to choose
low sugar or sugar-free dressings. If you go
out to eat, ask for dressing on the side and use
it sparingly.
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19
Tips for the Life Phase
» Prepare sauces from puréed vegetables with vegetable broth
and yogurt or sour cream. This method uses less fat and carbohydrates. If you prepare a meal that is high in carbohydrates
(pasta, potato, rice dishes) make sure to use less fat.
Eat plenty of vegetables.
The Almased® Recipes
The following recipes will help you to plan for an
diversified menu. Following them makes cooking delicious
meals quite easy.
Avoid frozen dinners. They usually contain a lot of sugar,
white flour, and saturated fat and provide the body with little
nutrients.
Avoid “fast-acting”
carbohydrates:
Bread, Pastries, Cereals
• White bread
• Rolls
• Baguette
• Croissants
• Waffles
• Sugary Cereals
Sugar and Sweets
• Glucose
• Maltose (malt sugar)
• Maltodextrin (large sugar
molecule that is quickly
absorbed)
• Cornflour
Grains, Pasta, Potatoes
• Baked potatoes
• Microwave baked potatoes
• Fries
• Hash browns
• Instant rice
• Cornflour, boiled
• White rice
Drinks Rich in
Carbohydrates
• Coke
• Lemonade
• Other sweetened fizzy
drinks
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Under the assumption of low
physical activity you should not
eat more than 100 g of carbohydrates per day during all
Almased® - phases (reduction,
stabilisation and life phase).
Any single meal should contain
more protein than carbohydrates. The protein keeps you
full and makes sure that you
maintain your muscle mass.
This is equally important during
the phase of reducing your
weight as it is during the phase
of stabilising your weight. This
is because your muscles are
burning superfluos body fat.
During one day you can change
the meals for supper and
dinner. All recipes are fit for
this with the exception of,
“Wholemeal pasta italian style”,
“Devonshire Stew”, and “Vegetable Couscous”. These three
exceptions contain more carbohydrates than protein and are
therefore better eaten at lunch
than for dinner.
An example for a day with
100 g of carbohydrates:
Breakfast: 1-2 cups of coffee
or tea with milk, 1 slice of
ryebread (60 g ), ½ tsp margarine or butter, 1 slice of
cooked ham without fat, 1 egg,
fried or scrambled, 200 ml
semi skimmed milk with
3 tbsp Almased® as a shake
Lunch:
1 serving of
Vegetable-Couscous with
Yogurt-Mint-Sauce
Dinner:
1 serving of colourful salad
with 2 slices wholemeal toast
and cheese with herbs
Nutritional values per portion:
Kcal: 1260, P: 81 g, Fa: 45 g,
CH: 101 g, Fi: 28 g
Abbreviations:
Kcal: Kilocalories
P: Protein
Fa: Fat
CH: Carbohydrate
Fi: Fibre
21
Healthy and delicious recipes for
all phases of the Almased® Diet:
Enjoy!
ALL RECIPES SERVE 2 PEOPLE.
Beefburger with
Cucumber Raita
Soups for the
Initiation Phase
Meals for Lunch
or Dinner
Vegetable Soup/Broth
Almased® Tomato Cocktail
Ingredients
(for about 8 cups of soup):
1 tbsp olive oil, 1 onion,
1.5 lbs vegetables (e.g.
1 leek stalk, 2 carrots,
1 celery, 1/2 cauliflower head,
2 bunch broccoli), salt and pepper, fresh herbs
You may use other fresh or frozen
vegetables.
Preparation:
Wash and cut up the vegetables.
Heat oil in larger pot and sauté
vegetables for a few minutes. Add
8 cups of water and let simmer
for about 45 minutes. For vegetable broth, strain out the solid
pieces. Season with fresh herbs,
pepper, and little salt.
0g carbohydrates for the broth
15g carbohydrates for the soup
Ingredients (for 1 person):
200 ml tomato juice with no
added sugar, 50 g Almased®,
½ tsp lemon juice, ¼ tsp paprika,
1 pinch of cayenne pepper, a
pinch of black pepper, 2-5 dashes
of tabasco, depending on how hot
you like it, 1 tbsp olive oil
Preparation: Place all ingredients
into a shaker, shake it or use a
blender. Pour into a glass,
garnish with some basil leaves
and enjoy.
15g carbohydrates
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Cauliflower Cheese
Beefburger with Cucumber
Raita
Ingredients for 2 people: 280 g
minced beef, 1 tablespoon olive oil,
salt, pepper, cayenne pepper, paprika, 125 g cherry tomatoes, 250 g
cucumber, 1 tablespoon mint
leaves, chopped, 100 g plain
yogurt, 2 tablespoon lemon juice,
salt, pepper, 100 g iceberg lettuce,
1 tablespoon balsamic vinegar,
1 teaspoon olive oil
Preparation: Season the minced
beef with salt, pepper, cayenne
pepper and paprika, mix well, form
into burgers, cover and place in the
fridge for a short while.
For the raita: wash the cucumber,
peel, split into four lengthways
and remove the seeds. Cut the
cucumber in fine slices and place
in a bowl. Add the chopped mint,
yogurt and lemon juice and stir all
together. Season with salt and
pepper. Wash the iceberg lettuce,
shake dry, or blot with kitchen
paper and cut into fine strips.
Place on two plates and drizzle
with balsamic vinegar and olive oil,
season with salt and pepper. Heat
the oil in a pan, fry the burgers on
both sides for about 4 minutes, add
the cherry tomatoes and continue
cooking gently for about 2 minutes
until they start to burst. Now
arrange the burgers, cherry tomatoes and the cucumber raita on the
plates and serve with the salad.
Nutritional values per portion:
Kcal: 426, P: 33 g, Fa: 25 g, CH: 5 g,
Fi: 3 g
Cauliflower Cheese
Ingredients for 2 People: 400 g
cauliflower, 150 g vegetable stock
1 teaspoon olive oil, 150 ml milk,
(semi skimmed), 1 teaspoon potato
starch or similar thickening agent,
50 ml cold water, salt, pepper,
1 pinch of nutmeg, 1 teaspoon
Worcester sauce, 1 teaspoon mustard, 1 egg yolk, 1 tablespoon
chopped parsley, 30 g Cheddar,
40 g Emmental cheese, 150 g
small new potatoes (in the skins)
Preparation: Clean the potatoes
and boil them in salt water. Wash
23
BurgerChickenTikka
the cauliflower and pick it over.
Boil it in a generous quantity of
salted water – until just tender,
then drain. Brush a gratin dish or
other ovenproof dish with a teaspoonful of oil and place the cauliflower in it. Heat the oven to 180°c.
Heat the vegetable stock and milk
together. As soon as the liquid begins to boil, stir in the thickening
agent; allow to come back to the
boil and reduce the heat. Grate the
cheese and dissolve in the thickened liquid. Season to taste with
the spice, Worcester sauce and
mustard. Fold the egg yolk gently
into the sauce. Pour the cheese
sauce over the cauliflower and
bake in the oven until golden
brown on top. Sprinkle on the
chopped parsley and serve with
the boiled new potatoes.
Nutritional values per portion:
Kcal: 350, P: 21 g, Fa: 13 g,
CH: 18 g, Fi: 8 g
ChickenTikka
Ingredients for 2 People: 250 g
chicken breast fillet, 100 g yogurt,
(1.5 % fat content), 2 tablespoon
24
lemon juice, 1 tablespoon tomato
paste or purée, ½ teaspoon curry
and garam masala per person,
1 teaspoon paprika, make a
marinade with the yogurt, lemon
juice and the spices. Rinse the
meat in cold water, dry off with
kitchen paper, cut into pieces
about 1 cm across.
Mix into the marinade. Leave in
the fridge, covered, for about two
hours. 1 onion, 2 cloves of garlic
1 tablespoon olive oil, 1 red
pepper, 1 yellow pepper, 2 large
tomatoes, 100 ml tomato juice
100 ml coconut milk, 1 tablespoon
mango chutney, 1 tablespoon
tandoori paste, 1 teaspoon fresh
coriander, 1 teaspoon fresh mint,
salt, pepper, 90 g basmati rice,
160 ml vegetable stock. Cook the
rice in the vegetable stock.
Preparation: Peel onion and garlic and chop finely. Wash peppers
and tomatoes, remove seeds from
peppers and then chop both. Heat
the oil in a deep pan (or in a wok),
fry the onions gently until translucent. Put in the tandoori paste,
garlic and peppers and continue
Clamchowder
cooking for a little while. Add the
meat and yogurt marinade and
stir all together while continuing
to cook for a further 5 minutes.
Add in the chopped tomatoes,
tomato juice, mango chutney, and
the herbs. Top off with the coconut milk and allow all to simmer
together for 5 minutes on a low
heat. Arrange the ChickenTikka
with the rice and serve.
Nutritional values per portion:
Kcal: 382, P: 36 g, Fa: 8 g, CH: 30 g,
Fi: 5 g
Clamchowder
Ingredients for 2 People: 500 g
mussels, 100 ml water, 1 medium
sized onion, 2 cloves of garlic
150 g celery, 200 g fennel, 150 g
carrots, 200 g potatoes, 1 sprig
thyme, 2 sage leaves, 1 sprig oregano, finely chopped, salt, pepper,
1 tablespoon olive oil, 100 ml fish
stock, 50 ml dry white wine,
1 teaspoon plain flour or other
thickening agent, 30 g very lean
bacon, 2 teaspoons sour cream
Preparation: Wash the mussels
and pick them over. Discard any
that are open. Put the water and
the mussels in a big pot. Cover
with a lid, bring to the boil and
cook for about 5-8 minutes until
the mussels open. Pour off the
cooking liquid and keep it. Discard any mussels that did not
open. Take the rest of the mussels
out of their shells. Peel and chop
onion and garlic. Wash the remaining vegetables, peel the carrots and potatoes. Dice the vegetables, potatoes and bacon and
fry with the onion and garlic in
the oil; sprinkle the flour over
them. Pour in the white wine, the
cooking liquid from the mussels
and the fish stock. Bring to the
boil and cook until the vegetables
are tender then stir in the mussels, bring back to the boil and
remove from the heat. Season
with pepper, and if needed, a little
salt, add the herbs and stir in the
sour cream. Serve on warmed
plates.
Nutritional values per portion:
Kcal: 418, P: 36 g, Fa: 14 g,
CH: 20 g, Fi: 7 g
25
Curried
Squash Soup
Colourful Salad
Colourful Salad
Curried Squash Soup
Ingredients for 2 People:
100 g salad leaves, 250 g tomato,
160g pepper, 100 g carrots,
80g radish. Dressing: 1 tablespoon
lemon juice, 1 tablespoon vinegar,
1 teaspoon mustard, salt, pepper,
1 tablespoon olive oil, 1 tablespoon
herbs, chopped, 250 g cottage
cheese mixed with 1 teaspoon
chopped, fresh herbs
Preparation: Wash the vegetables
and pick them over. Remove any
tough stalks from the salad leaves,
chop the vegetables or slice them,
as preferred. Carrots can be grated.
Stir the lemon juice, vinegar,
mustard and seasoning together in
a bowl. Add the oil and beat together. Stir the salad ingredients
into the dressing to get a good
coating. Divide onto two plates,
arrange the cottage cheese beside
the salad and sprinkle the chopped
herbs over the top.
Nutritional values per portion:
Kcal: 242, P: 21 g, Fa: 10 g, CH: 5 g,
Fi: 6 g
Ingredients for 2 People:
200 g butternut squash or similar,
75 g carrots, 75 g potato, 1 small
onion, 1 clove of garlic, ½” ginger
root, 1 small chilli pepper,
1 tablespoon olive oil, 2 teaspoon
curry powder, 150 ml vegetable
stock, 200 ml milk, 1,5 % fat
content, 50 ml coconut milk,
freshly ground black pepper,
salt, 2 tablespoon yogurt,
1,5 % fat content, 2 teaspoon
parsley, finely chopped
Preparation: Wash the squash
and cut into cubes, remove seeds.
Devonshire Stew
Devonshire Stew
26
Wash the chilli pepper, remove
stem, cut in half lengthways and
remove the seeds; cut into fine
rings. Wash the carrots, peel and
cube. Peel and cube potato, onion,
ginger and garlic. Heat the olive
oil in a pan, add the curry and
brown briefly. Then put in all the
other vegetables, and stir fry to
get them well coated with the
mixture and browned. Add the
vegetable stock, milk and the coconut milk; simmer on a moderate
heat for 20 minutes. Finally, purée
the soup and season with salt and
pepper. Serve the soup in warmed
bowls, floating 1 tablespoon of
yogurt in the middle and garnish
with parsley.
Nutritional values per portion:
Kcal: 202, P: 8 g, Fa: 8 g, CH: 6 g,
Fi: 5 g
Ingredients for 2 People: 300 g
potatoes, 250 g white cabbage,
250 g carrots, 100g onion,
12 g olive oil, 100 ml vegetables
stock, salt, pepper, 2 tablespoon
chopped parsley
Irish Stew
Preparation: Peel potatoes. Boil in
salt water, drain and mash. Wash
white cabbage and shred it. Wash
the carrots, peel and grate. Peel
the onion and dice. Heat the oil
in a pan, fry the onion, white cabbage and carrots briefly, add the
vegetable stock and simmer for
10–12 minutes. Fold the mashed
potatoes into the blanched vegetables and season with salt and
pepper. Put the potato/vegetable
mixture in a pan and fry until it
has a golden-brown crust on the
outside. Arrange on two plates and
sprinkle with parsley.
Nutritional values per portion:
Kcal: 263, P: 7 g, Fa: 8 g, CH: 21 g,
Fi: 10 g
Irish Stew
Ingredients for 2 People: 240 g
shoulder of lamb, 1 tablespoon
olive oil, 1 onion, 400 ml meat
stock, 150 g carrots, 250g beans,
100 g white cabbage, 100 g potatoes, salt, pepper, ½ teaspoon
caraway seeds, 1 bay leaf, 1 level
teaspoon herb savory, 2 tablespoon chopped parsley
27
Kedgeree
Preparation: Wash the meat in
cold water, dry and cut into 1“
cubes. Fry lamb in the oil; peel
and chop the onion, add to the pan
and continue frying, turning until
the meat is browned all over. Pour
in half of the stock, cover and
adjust heat to simmer. Wash the
vegetables and pick them over;
slice or chop them according to
taste. Peel and cube the potatoes.
Add the vegetables and potatoes
to the pan and stir. Add the caraway, bay leaf and savory. Pour in
the rest of the stock and season to
taste with pepper and salt. Put a
lid on the pot and simmer on a
low heat for 30–40 minutes. Dish
up onto 2 plates and sprinkle
with the chopped parsley before
serving.
Nutritional values per portion:
Kcal: 401, P: 38 g, Fa: 18 g, CH: 9 g,
Fi: 7 g
Rack of Lamb
with Ratatouille
1 tablespoon olive oil, 1 onion,
1 tablespoon curry paste,
100 g yogurt (1.5% fat content),
1 tablespoon parsley, finely
chopped, salt, pepper, 90 g rice,
160 ml vegetable stock
Preparation: Cook the rice in the
vegetable stock and drain. Heat
the pot of water with the bay leaf,
3 juniper berries, 4 lemon slices
and poach the fish gently in it.
When it is tender, drain the fish and
break into bite-sized pieces. Heat
the oil in a pan, and fry the onion
gently until translucent. Add the
curry paste and continue cooking
for a little while. Stir the rice into
the frying pan and reheat with the
onions. Stir the fish and the yogurt
gently into the pan and season with
salt and pepper. Serve on warm
plates and sprinkle with parsley.
Nutritional values per portion:
Kcal: 398, P: 38 g, Fa: 10 g,
CH: 30 g, Fi: 5 g
Kedgeree
Ingredients for 2 People: 360 g
smoked fish (cod or haddock),
1 pot half full of water, a bay leaf,
3 juniper berries, 4 lemon slices ,
28
Rack of Lamb with
Ratatouille
Ingredients for 2 People: Rack of
lamb – consisting of 8 ribs,
Vegetable and Tofu Curry
salt, black pepper, 1 tablespoon
olive oil, 6 cloves of garlic,
2 sprigs of thyme, 1 sprig of rosemary, 280 g small potatoes,
washed and scrubbed – left in the
skins, salt, pepper, 6 sage leaves
1 sprig rosemary
Ratatouille: 1 red onion, 2 cloves
of garlic, 200 g courgette, 230 g
aubergine, 180 g yellow pepper
250 g tomatoes, 1 tablespoon
olive oil, 100 g tomato purée, salt,
pepper, cayenne pepper
Preparation: Season the rack of
lamb with salt and pepper and
brown in the oil in a pan with
the garlic.
Arrange the potatoes, sage leaves
and the fresh rosemary in an
ovenproof dish around the meat
and season with salt and pepper
Preheat the oven to 150 °c and
cook for about 15–20 minutes.
Take out the meat, wrap in foil
and keep warm.
Cook the potatoes at 160 °c for a
further 5–10 minutes.
For the Ratatouille: Peel and chop
onion and garlic. Wash the vegetables, pick them over, de-seed
peppers and dice all finely. Sweat
all ingredients in the oil, add the
tomato purée and cook on a low
heat for 8–10 minutes. Stir from
time to time; season to taste. Take
the sprigs of herbs out of the dish;
remove the rack of lamb from the
foil and cut through between the
ribs. Allow 4 ribs per person and
serve with the vegetables and the
potatoes on warm plates.
Nutritional values per portion:
Kcal: 510, P: 40 g, Fa: 25 g,
CH: 22 g, Fi: 9 g
Vegetable and Tofu Curry
Ingredients for 2 People
½ bunch spring onions, 2 cloves
of garlic, 1“ fresh ginger root,
1 red pepper, 120 g courgette,
100 g sugar snap peas, 50 g bean
sprouts, ½ bunch pak choi, leaf
spinach, chard or similar leaves.
Pepper, salt, 1 teaspoon green
curry paste, 1 tablespoon olive oil,
100 ml vegetable stock,
100 ml coconut milk (unsweetened), 200 g tofu, 30 ml soya
sauce, 30 ml chilli sauce, 1 tablespoon peanut oil, 2 teaspoon
29
Editorial
Almased UK Ltd, 2nd Floor,
Berkeley Square House,
Berkeley Square,
London W1J 6BD
For more information call
Vegetarian Couscous
with Minted Yogurt
white sesame seeds (per person),
100 g basmati rice, 200 ml vegetable stock
Preparation: Cut tofu into cubes.
Stir the soya, chilli sauce and
peanut oil together, and marinade
the tofu in the mixture. Cook the
rice in the vegetable stock and
drain. Peel the garlic and ginger
and finely chop. Wash the vegetables and pick them over, de-seed
peppers. Chop the spring onions
in rings, cut courgette, pepper
and leaves in strips. Trim the
sugar snaps and remove strings if
necessary. Steam the sugar snaps
and bean sprouts for about
5 minutes; alternatively blanch
them briefly in boiling water. Fry
the spring onion gently with the
oil in a wok, add ginger and garlic
and cook a little longer. Add the
vegetables and stir-fry. Season
with the curry paste and pepper.
Pour in the vegetable stock. Next
add the coconut milk and simmer
briefly. Last of all add the tofu
with the marinade and warm
through in the sauce. If necessary
season the curry with a little salt.
30
Serve the curry and rice onto
warm plates and sprinkle with
sesame seeds.
Nutritional values per portion:
Kcal: 355, P: 20 g, Fa: 15 g,
CH: 18 g, Fi: 10 g
Vegetarian Couscous with
Minted Yogurt
Ingredients for 2 People: 125 g
couscous, 250 ml vegetable stock.
Bring the vegetable stock to the
boil and pour it over the couscous, stir and leave to stand
covered for 5–8 minutes – or as
instructed on the packet. 1 tablespoon olive oil, 1” piece of root
ginger, 1 small red onion, 1 clove
of garlic, 100g red pepper,
100g green pepper, 200g courgette, 100 ml vegetable stock,
salt, black pepper, chilli powder,
1 tablespoon chopped smoothleaved parsley. For the minted
yogurt sauce: 150 g yogurt, (1.5 %
fat content), 2 tablespoon lemon
juice, salt and pepper, 1 tablespoon chopped fresh mint
Preparation: Peel the ginger,
onion and garlic and chop into
Vegetable Salad
with Tofu
small cubes. Wash the peppers
and courgette, dry them, de-seed
peppers, and dice all into small
pieces. Fry the ginger and onion
gently in the oil, add the garlic
and vegetables, fry a little longer,
pour the vegetable stock over and
simmer for 8-10 minutes. Stir the
yogurt with salt, pepper, lemon
juice and mint – adjust the seasoning. Arrange the couscous and
vegetables on two plates; sprinkle
the parsley over and serve with
the mint-flavoured yogurt.
Nutritional values per portion:
Kcal: 324, P: 14 g, Fa: 11 g,
CH: 30 g, Fi: 10 g
Vegetable Salad with Tofu
Ingredients for 2 People:
50 g Basmati rice, 100–125 ml
vegetable stock, 200 g tofu, 1 tablespoon olive oil, 1 tablespoon
soy sauce, 1 tablespoon chilli
sauce, sweet and sour, 50 ml vegetable stock 40 g spring onions,
150 g red or yellow pepper, 150 g
green pepper, 120 g courgette,
150 g broccoli, 50 g bean sprouts,
10 g sesame
0207 969 1886 or visit
www.almased.co.uk
Preparation: Cook the rice in the
vegetable stock, drain and then let
it cool down. Cut the tofu into
1” cubes. Stir the soya- and chilli
sauce, vegetable stock and the oil
together and marinate the tofu in
this mixture (for about 1 hour). Wash
the vegetables, clean them and deseed the pepper. Chop the spring
onions in rings and cut the courgette and the pepper into 1“ cubes.
Blanch the broccoli and the bean
sprouts briefly in boiling water. First
the broccoli for 8 minutes and then
the bean sprouts for 5 minutes.
Drain and cool them down. Then
mix the vegetables with the rice, add
the tofu with the marinade and mix
it all together. Sprinkle the sesame
over it and serve.
Nutritional values per portion:
Kcal: 345, P: 19 g, Fa: 15 g, CH: 15 g,
Fi: 9 g
31
For more information about
Almased® call 0207 969 1886
or visit our website:
www.almased.co.uk