The Zen Diet Revolution (18 page)

I
N THIS SECTION WE HAVE
a selection of simple yet nutritious recipes that can complement your Zen Diet. They are low-fat, nutrient-dense and simple and quick to prepare. We have deliberately not included a calorie-counted weekly plan as that is not what is needed – the ‘small but permanent change’ method means that you can choose your own dietary plan, but with the knowledge you will have gained from this book, it means that you make the right choices. Don’t forget that
Chapter 4
has an extensive section on building salads with a range of interesting ingredients.

People on diets often think that skipping breakfast or having a very small one is a way to aid their weight loss. In fact, it is probably the worst thing you can do. You have just been literally fasting for anywhere between 7–10 hours, and your body has been going through its nightly repair and natural detox process; the first thing you need to do is replenish your energy by levelling your blood sugar levels with something totally nutritious and, crucially, a breakfast that is filling. One problem with our heavily processed and carbohydrate-rich Western diets is that they create inflammation in the body. This causes a whole host of problems from hormonal imbalance to insulin resistance which, in turn, contributes to weight gain. Choosing simple foods that help reduce inflammation is the way to go, and the breakfasts that follow are perfect choices.

Really simple and quick is to scramble 2 eggs and serve with 50–100 g wild Alaskan salmon (canned, freshly grilled or smoked) – a perfect combination. If you need an extra boost of energy, try a slice of rye or spelt bread with some olive oil spread or a small amount of organic butter.

Make a simple porridge from 50 g oats, 250 ml of organic semi/skimmed milk. While the porridge is simmering, add a handful of fresh or frozen berries: blueberries, raspberries, blackberries or whatever you like. If you really need some sweetness, add a teaspoon of manuka or raw honey and/or a sprinkle of cinnamon. Delicious!

½ pint/240 ml kefir

A handful of fresh/frozen fruit or berries – can be anything from mango, banana, strawberries, raspberries, blueberries, etc

1 small tsp manuka honey or agave syrup (optional, depending on if you find the kefir too sour)

Put all ingredients in a blender and whizz until blended.

The best breakfast I have ever found in terms of nutrition is the breakfast shake – a milkshake with all the ingredients of a good breakfast included. In fact, I find that with a breakfast shake I eat far more healthily – there is no way I would get that many fruit, herbs and multigrains normally. It’s a low-calorie and easy-to-absorb boost to the day as soon as you wake up. I guarantee that as soon as you shift your breakfasts to shakes, you will start to feel a distinct improvement in your energy levels, health and adaptive control. Put all ingredients into a blender, blend and pour into a cup.

½ pint/240 ml skimmed milk

1 tsp of flaxseeds

4–5 mint leaves

2 ice cubes

2 scoops chocolate whey protein

2 oz/50 g oats

Put all ingredients into a blender, blend and pour into a cup.

This is a mild, green nutritious shake with nerve-feeding and slimming benefits. Pecans have strong antioxidant qualities and have been clinically proven to reduce cholesterol and to aid in weight loss due to a metabolic boosting effect. They also work as an appetite suppressant
.

2 scoops vanilla protein

2 oz/50 g unsalted pistachio nuts

1 mint leaf or 1 drop of peppermint extract

½ pint/240 ml cold water or low-fat milk

3–5 ice cubes

Put all ingredients into blender, blend and pour into a cup. This tastes great without the mint, so don’t worry if you don’t have any. The shake is a light green even without food colouring, but if you want it green (like ‘The Hulk’), you’ll need a few drops.

This is my standard breakfast shake. I vary the fruit but always make sure I load up on the protein powder to make the whole thing nice and thick. Be careful not to overdo it or you will end up eating the whole thing with a spoon
.

2 to 3 scoops vanilla or chocolate whey protein

2 oz/50 g oats

1–2 handfuls mixed frozen/fresh berries

1 pint/480 ml skimmed milk

Optional extras

2 tsp of good-quality cocoa powder

1 tsp creatine monohydrate powder

1 tsp glutamine powder

1 tsp flaxseeds

1 tsp coconut butter

Put all ingredients into a blender, blend and pour into a cup.

½ pint/240 ml skimmed milk

1 heaped tbsp peanut butter (or a handful of mixed nuts)

3 scoops chocolate whey protein

2 oz/50 g oats

1 tsp strong instant coffee

Optional extras

2 dessertspoons of flaxseeds

1 tsp of glutamine powder

1 tbsp creatine powder

1 oz/25 g mixed seeds

Put all ingredients into a blender, blend and pour into a cup.

2 scoops of vanilla protein powder

1 or 2 pitted plums

1 tbsp multi-vitamin powder (
see
suppliers section)

1 whole peeled lemon

½ pint/240 ml of water

a couple of handfuls of ice cubes

Put all ingredients into a blender, blend and pour into a cup.

You either love or hate this one! Yes, it’s a bit strange, but it does seem to knock your appetite out for the whole morning. Give it a go and see what you think
.

2 scoops of vanilla protein powder

orange juice – to taste

a couple of handfuls of ice cubes

1 tsp vanilla extract

1 banana

a handful of frozen strawberries

1–2 tsp stevia-based sweetener

This will get your taste buds going! Put all ingredients into a blender, blend and pour into a cup.

Nutritious and gets you going!

2 scoops whey protein (vanilla or banana flavour)

1 banana

2 oz/50 g bran flakes (or your favourite breakfast cereal)

1 pint/480 ml water

1 tsp brown sugar

a handful of nuts

1 drops vanilla essence/extract

3–4 ice cubes

Put all ingredients into a blender, blend and pour into a cup.

Super-healthy and balanced, this meal replacement shake is so lovely it tastes like a pudding!

2 scoops of vanilla protein

½ pint/240 ml of skimmed milk

2 oz/50 g oatmeal

2 oz/50 g raisins

12 chopped almonds

1 tbsp of peanut butter

Put all ingredients into a blender, blend and pour into a cup.

In most of the shakes so far, when there is oatmeal, it is dry and uncooked. If you’re short of time, you can use dry oatmeal or oat flour with this recipe, but it is really far better if you use cooked oats
.

2 oz/50 g dry oatmeal, cooked in water and cooled

2 scoops vanilla protein

½ tsp cinnamon powder

1 tbsp chopped nuts (almond, flaxseed or peanuts also work well)

12 floz/350 ml water or low-fat milk

Put all ingredients into a blender, blend and pour into a cup.

½ pint/240 ml water

1 tbsp flaxseed oil

½ ripe peach, peeled

6 frozen strawberries

1 scoop protein powder of choice

sweetener to taste (optional)

Put all ingredients into a blender and blend.

This is a healthy twist on the non-alcoholic cocktail. Coconut oil is high in omega-3 and omega-6 oils and has great health benefits. A lovely shake if you like piña colada!

2 scoops vanilla protein powder

¼ pint/120 ml pineapple juice

¼ tsp rum extract

1 tsp coconut oil

1 packet artificial sweetener

¼ pint/120 ml water (or low-fat milk)

3–6 ice cubes

Put all ingredients into a blender and blend.

I love this shake. I had it every morning for months – sometimes with some oats whizzed in, but normally with loads of fruit!

4 scoops vanilla whey protein

¼ pint/120 ml water

1 pot strawberry yogurt

lots of fresh/frozen strawberries and other berries

1 tsp creatine powder

1 tsp flaxseed oil

Put all ingredients into a blender and blend.

Named in honour of the theme tune to Rocky Balboa’s final fight in the film, this shake is the perfect breakfast for those about to go and hit the streets. The eggs can be raw or hard-boiled. (Just remember that raw may seem cool, but you are taking a risk of salmonella poisoning. I say cook the eggs, but it’s up to you.) I have this one as a treat now and again
.

3 organic/free-range eggs (raw or boiled)

½ pint/240 ml milk or 3–4 scoops vanilla ice cream

Put all ingredients into a blender and mix.

I love this shake, but I only have it when the rest of my meals in the day are really strict. Nuts have an amazing amount of calories, so be careful. I use a small square of whole honey-comb, but a teaspoonful of honey does just as well. Don’t have this every day!

2 scoops vanilla protein powder

3½ oz/100 g almond flakes or pecans

1 tbsp peanut butter

½ pint/240 ml skimmed milk

1 banana

1 tbsp honey

Put all ingredients into a blender and mix.

This recipe is for a total meal replacement, with oats for complex carbohydrate and cottage cheese to boost the protein. You can add more milk if the mix is too thick. You can use this if you are in a hurry for a quick nutritious meal replacement. This recipe includes cottage cheese, but you won’t even notice it as the blender removes the texture
.

½ pint/240 ml skimmed milk

3½ oz/100 g low-fat cottage cheese

3 scoops whey protein powder (vanilla or chocolate works best)

1 pot low-fat, plain yogurt

1 scoop of your favourite fruit (frozen berries or a banana)

1 tsp stevia-based sweetener

ice cubes (optional)

2 oz/50 g dry oats

Put all ingredients into a blender and mix.

Lunch can be your main meal of the day or a quick but nutritious filler. Here are a few simple meals for lunch at home that only take minutes to prepare. If you are taking lunch to work, check out our salads that can be easily made up the night before. Of course, you can always swap these recipes for your supper.

This is incredibly easy to make and freezes perfectly. Make up big batches that you can just reheat in 5 minutes. Squashes are also really easy to grow if you have a rough patch of land; they hardly need tending and you will be rewarded with a good harvest in the autumn
.

SERVES 4

PREPARATION TIME 5–10 mins

COOKING TIME 30 mins

1 butternut squash (or any other variety of squash) – chopped into small cubes

2 onions – chopped

1 yellow/red pepper – chopped roughly

1–2 cloves garlic – chopped

1 medium sweet potato – chopped into small cubes

1 tbsp good olive oil

1 tsp garam masala

1 tsp turmeric (gives a gorgeous colour and subtle flavour)

1–2 tsp vegetable bouillon

boiling water – enough to cover the vegetables

Peel and roughly chop all the vegetables, place in a large saucepan with the olive oil and spices and allow to sweat and soften for 5–10 minutes.

Add the boiled water so that it covers the vegetables and sprinkle in the bouillon. Bring back to the boil, turn down the heat and simmer for 20 minutes or until soft.

Allow the soup to cool, then blend until smooth. Heat through before eating.

This works beautifully accompanied by some herby or cheesy bread.

A classic favourite and one that is packed with nutrition – eggs and fish provide your protein, and you get a good mix of vegetables to add bulk and taste
.

SERVES 4

PREPARATION TIME 5–10 mins

COOKING TIME 10 mins

4 oz/110 g mixed salad leaves (rocket, baby spinach, etc)

2 cans of tuna in brine or water

a small can/jar of anchovies (optional)

4 hard-boiled eggs – chopped into quarters

4 medium tomatoes – cut in quarters – or a handful of cherry tomatoes

4 oz/110 g French beans (fresh or frozen) – cooked until tender

10–12 baby or salad potatoes – cut into halves

black olives

Dressing

6 tbsp extra virgin olive oil

2 tbsp white wine vinegar

1 tsp Dijon mustard

salt and ground black pepper to taste

Tear the salad leaves into pieces and place in a large serving bowl.

Drain the cans of tuna; flake and add to the salad leaves along with the cooked French beans, hard-boiled eggs, tomatoes, potatoes, olives and anchovies.

Put all the ingredients for the dressing into a small bowl and whisk thoroughly, pour over the salad and serve.