The Zen Diet Revolution (19 page)

Quick and easy to make, this lunch is full of protein and fibre
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SERVES 2

PREPARATION TIME 5 mins

COOKING TIME 10 mins

2 large pitta breads

2 chicken breasts – diced

1 onion

a handful of mixed peppers – sliced

1 can mixed beans

1 tbsp good olive oil

1–2 tsp chilli spice mix

In a non-stick frying pan, seal the chicken and sauté the onion and peppers.

When the chicken is cooked through, add the beans and chilli mix and fry for a further 2–3 minutes.

Scoop into the pitta and enjoy with a tomato salad.

Hobo packets are great. It’s the most convenient way of cooking you will ever discover and a great way of making low-calorie, high-nutrition food with all the convenience of packet cooking. They give you another way of eating lots of vegetables and filling up with protein. I eat them as part of my routine as evening meals, simply because I can’t stand salad twice in one day. If I eat salad in the evening, I find myself awake at night. The vegetables you use in Hobo packets seem to last longer due to their high starch content.

The best thing about Hobo packets is how easy they are to make. You just get everything you need in one place, chop it all up and throw it in the oven for 40–50 minutes. Sometimes I even assemble the packets the night before, put them in the refrigerator so that in the evening I just have to turn on the oven at the appropriate hour and stick the packets in.

Tip:
If you choose to follow this method, let the packets warm up slightly by taking them out of the refrigerator while the oven is heating up.

Hobo packets are very versatile. They can be as simple and easy as a couple of pork loin steaks or as high-class as the lovely dish Salmon en Papillote – the basic cooking
instructions are the same. Remember that the aim is to eat as many vegetables as possible so your calories remain low and you feel full up. With Hobo packets, the vegetables take on the flavour of everything added – it’s a lovely warm and filling meal.

1.   Tear off two large pieces of cooking foil or grease-proof paper and place flat on your counter.

2.   Cut up your ingredients. They need to be quite small to cook properly, so prepare thin strips of meat or bitesized portions. You can use any type of meat, fish or fowl and add as many vegetables as you like. I also like to put in some gravy, stock, soy sauce, lemon juice or a drizzle of olive oil and then add herbs and spices.

3.   Fold up the paper or foil to make a firm, water-tight packet and place on a baking tray.

4.   Put it in the preheated oven at 200 degrees Celsius for 40–50 minutes or until thoroughly cooked.
Always make sure that the contents are piping hot throughout and that any meat is cooked through and juices are clear
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5.   Open, eat and then throw away the wrapper!

SERVES 1

PREPARATION TIME 5–10 mins

COOKING TIME 40–50 mins

2–3 slices organic/freerange pork tenderloin or pork chops – cut into strips if preferred

1 clove garlic – finely minced

8 white button mushrooms or sliced mushrooms

2 sticks celery – diced

2 tsp dry mixed herbs or fresh thyme leaves

1 large onion – chopped as finely as possible

salt and freshly ground pepper or barbeque sauce

Follow the basic Hobo packet recipe.

This is the best Hobo packet ever. I make this at least once a week, much to my wife’s irritation; she has had enough of them! It is low-calorie and low-carb, but high on flavour. I hope you like it as much as I do
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SERVES 1

PREPARATION TIME 5–10 mins

COOKING TIME 40–50 mins

1–2 chopped chicken breasts (seal in a frying pan first if preferred)

1 onion – chopped finely

½ each red, yellow and green peppers – cut into strips

½ can sweetcorn or 5 whole baby sweetcorn

soy sauce, rice vinegar, sweet chilli sauce

2 tsp toasted sesame oil

Dress the chicken, onion, peppers and sweetcorn with soy sauce, rice vinegar, sweet chilli sauce and a very small amount of toasted sesame oil. Wrap in foil and bake as before.

This is a lovely Hobo packet – great for a romantic meal. Use one fish per person and stuff it with any vegetables you like. The ones listed are an example, but anything goes with this one
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SERVES 2

PREPARATION TIME 5–10 mins

COOKING TIME 40–50 mins

2 whole gutted trout

1 sweet potato

1 courgette

a handful of green beans (fresh or frozen)

1 onion

2 large tomatoes or a handful of cherry tomatoes

a splash of olive oil

juice of half a freshly squeezed lemon

herbs and spices to taste

Wrap in foil and bake as before.

SERVES 2

PREPARATION TIME 5–10 mins

COOKING TIME 10–20 mins

2 salmon fillets

1 tbsp sesame oil

1 inch/2 cm of fresh ginger, finely chopped (optional)

1 garlic clove – finely chopped

4–5 tbsp soy sauce

6 spring onions – finely chopped

½ red pepper – sliced

½ yellow pepper – sliced

1 medium onion – thinly sliced

2 nests of egg noodles or a pack of ready-to-wok noodles

1 tsp black sesame seeds

Steam or pan-fry the salmon (if steaming, this will add to the cooking time by approx 15 minutes).

Heat the sesame oil in a pan and fry the ginger, garlic and vegetables, adding the soy sauce.

Add the salmon and gently sauté in the liquid.

Cook and drain the noodles.

Serve the salmon on a bed of noodles with more chopped spring onions and sprinkle with the sesame seeds.

This pesto chicken recipe is a perfect supper and can be varied by using either red or green pesto for two distinct tastes
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SERVES 2

PREPARATION TIME 5 mins

COOKING TIME 30 mins

2 organic chicken breast fillets

5 oz/125 g pasta – wholewheat, spelt or gluten-free, depending on taste

½ jar green or red pesto

rocket leaves

Cook the chicken breasts in the oven, about 15–20 minutes; when cooked, cool and cut into strips.

Meanwhile cook the pasta; allow to cool slightly, then add the chicken and pesto and mix. Reheat gently if necessary.

Serve and sprinkle with rocket leaves and add a generous pile as a side salad.

SERVES 2

SREPARATION TIME 5 mins

COOKING TIME 45–60 mins

5 oz/125 g spaghetti – wholewheat, spelt or gluten-free

3 tbsp extra virgin olive oil

1 large onion – chopped

2 garlic cloves – crushed

1 × 400 g can of chopped tomatoes

1 large handful basil leaves – shredded into small pieces

freshly ground black pepper

Parmesan or other hard cheese

Heat the oil in a pan and gently cook the onion and garlic.

Stir in the tomatoes and bring to a slow simmer; cook for 45–60 minutes. Add the basil and season.

Cook the pasta for 10 minutes or until
al dente
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Serve the pasta and sauce with a generous sprinkle of Parmesan.

These are great if you want a healthy snack – you can add whatever you like in the form of dried or frozen fruit for a variety of flavours
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5 oz/125 g butter

1–2 tbsp stevia-based sweetener

2 medium eggs

5 oz/125 g plain wholemeal flour

1 tsp baking powder

1 tsp vanilla essence (optional)

approx 5 oz/125 g of any of the following – fresh or frozen strawberries, raspberries, blueberries; chopped dates, raisins; or 72% dark chocolate chips

Preheat the oven to 200 °C/400 °F/gas mark 6.

Cream the butter and sweetener in a large bowl.

Beat the eggs separately and mix with the butter.

Sieve the flour and baking powder and fold in. Stir in the vanilla essence.

Add your choice of fruit and mix gently.

Spoon the mixture into muffin cases and bake for about 18–20 minutes until risen and elastic to the touch.

A delicious yet nutritious treat
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PREPARATION TIME 5–10 mins

COOKING TIME 10–12 mins

8 oz/200 g gwholegrain spelt flour

1 tsp baking powder

1 tsp ground cinnamon

4 oz/100 g honey

4 oz/100 g vegetable oil

Preheat oven to 190 ºC/375 ºF/gas mark 5.

Mix together all ingredients in a bowl to form a soft dough.

Grease a baking tray and place teaspoonfuls of the mix at intervals – they do tend to expand.

Bake in a preheated oven for 10–12 minutes or until golden.

These are really simple to make – and don’t need baking. Carry them with you to give you a protein boost after exercise or just as a healthy snack
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17 oz/425 g dry oats or sugar-free muesli

4 scoops whey protein powder (vanilla or chocolate)

4 oz/100 g sugar-free peanut butter

¼ pint/120 ml of water or milk

Optional additions

dried fruit (raisins, cranberries, banana)

seeds (pumpkin, sunflower, sesame, linseed)

raw dark (72%+) chocolate chips or shavings

Note:
If you add extra fruit or seeds, you may need more liquid.

Mix all the ingredients together in a bowl and then spread the mixture approx ½" thick over a baking tray or tin lined with greaseproof paper.

Put in the fridge for an hour or two and then cut into bars.