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Typical Nutrition Programme
 

The FitFarms chefs source local produce, which is seasonal and mostly organic. The menu changes four times per year with the seasons making sure you receive the very best quality food.

We send you a nutrition questionnaire before the start of the course so if you have any special requirements we can adapt the programme for you still keeping it healthy and nutritionally balanced. If you have any allergies, food dislikes, foods that cannot be eaten for religious reasons please let us know and we will tailor our programme to suit your dietary requirements.

We have provided a box below with some of the FitFarms recipes that you can expect on your FitFarms week.

 
  • POACHED EGG, MUSHROOMS & GRILLED TOMATOES ON TOAST
    Ingredients for one serving (approx 300kcals)
    50g mushrooms, sliced
    Dash of olive oil
    1 free range egg (as fresh as possible)
    Half a beef tomato (or a good handful of small tomatoes), mashed with a fork
    1 slice of seeded, wholegrain bread
     
    1. Fry the mushrooms in a small amount of oil until soft.
    2. Heat a pan of water to just below boiling then reduce heat to a simmer.
    Break egg into a ramequin then gently poor egg into the simmering water.
    Cook for around 3.5 to 4 minutes until eggs are cooked but still soft.
    3. Meanwhile toast one side of the bread under a moderately heated grill.
    4. Spread the mashed tomato onto the un-toasted side and put back underthe grill for 2 minutes
    5. Serve egg and mushrooms on top of bread
       
    PORRIDGE WITH CHOPPED DATES & PINE NUTS
    Ingredients for one serving (approx 330kcals)
    45g porridge oats (substitute with millet flakes or brown rice flakes if gluten
    intolerant)
    Pinch of cinnamon
    10g pine nuts (or 4 walnut halves, chopped)
    2 dried dates, chopped (or 20g chopped prunes or stewed apple)
     
    1. Boil 200ml water in a kettle. Put oats in a saucepan on a high heat and slowly add water, stirring continuously.
    2. Reduce heat; add cinnamon and simmer for 8 minutes or until desired consistency is reached.
    3. Place in a serving bowl and sprinkle over chopped dates and walnuts.
     
    FRUIT SALAD WITH YOGHURT & TOASTED SEEDS
    Ingredients for one serving (approx 300kcals)
    200g mixed fruit, chopped into bite size chunks (e.g. apple, grapes, banana,
    orange, melon)
    100g low fat, live yoghurt (or soya yogurt such as sojasun or alpro)
    25g mixed toasted seeds (e.g. pumpkin, sunflower, sesame, linseed)
     
    1. Spread the seeds out on a small baking tray. Place in a preheated moderate oven for 5-10 minutes. Check regularly and remove when lightly browned.
    2. Place the mixed fruit in a serving bowl; cover with yoghurt and top with a sprinkling of seeds.
     
    FRESH BAKED CRUMPET WITH BEANS & MUSHROOMS
    Ingredients for eight crumpets (approx 85kcals per crumpet)
    180g plain, wholegrain, sifted
    Pinch of salt
    Pinch of sugar
    1 tsp / ½ sachet fast-action dried yeast
    120ml warm semi-skimmed milk
    120ml warm water
    Vegetable oil
    4 crumpet rings or 7.5cn in plain pastry cutters, greased
     
    1. Place the flour and salt into a large bowl and stir in the sugar and yeast making a well in the centre. Pour in the warm milk and water and mix to give quite a thick batter. Beat well until completely combined and cover with a tea towel or cling film
    2. Leave in a warm place to rise for about an hour until it’s a light, spongy texture. Stir well to knock out any air and pour into a large jug.
    3. Heat a non-stick frying pan over a very low heat with a drop of io. Wipe the pan with kitchen paper to remove excess oil. Sit the greased crumpet rings in the pan and leave to heat up for a couple of minutes.
    4. Pour in enough mixture to fill the rings just over halfway up the sides. Leave to cook until plenty of small holes appear on the surface and the batter has just dried out. This will take about 8-10 minutes.
    5. Remove the rings and turn over the crumpets to cook for a further minute or two on the other side. Sit the first batch of crumpets on a wire rack while continuing to cook the remaining mixture.
     
    Ingredients for four Servings of Home-made Baked Beans and Sautéed Mushrooms (approx 178kcals per serving)
    1 medium size tin of chopped tomatoes
    4 medium tomatoes, chopped into quarters
    1/3 medium sized tin of chickpeas, rinsed and drained
    1 tbsp balsamic vinegar
    1 medium sized tin of mixed beans, rinsed and drained
    Pinch of salt & pepper
    For the Mushrooms: 150g thinly sliced fresh mushrooms, 1 finely chopped small
    onion, 2 tsp of olive oil, salt & pepper
     
    1. Pour the chopped tomatoes into a pan and add the fresh tomatoes; heat until simmering.
    2. Add 1 heaped tbsp of chickpeas and the vinegar
    3. Pour mixture into a blender and blend well
    4. Return the mix to the pan and add the beans; heat till simmering and season to taste.
    5. Meanwhile, Saute the onion in a frying pan with the oil until translucent; add the mushrooms and cook until soft but not mushy; season to taste.
     
    MUESLI MIX
    Ingredients for twelve servings (approx 300kcals per 60g serving including 125ml semi-skimmed milk)
    250g porridge oats
    150g barley or rye flakes
    75g roughly chopped nuts, e.g. brazil nuts, hazelnuts
    75g seeds, e.g. linseeds, sunflower seeds
    200g dried fruit e.g. sultanas, raisins, dates, apricots, figs
     
    1. Combine all ingredients and serve with semi-skimmed milk (or soya milk). Store in an airtight container.
     
  • CHICKEN AVOCADO & SPINACH WRAP
    Ingredients for one serving (approx 375kcals per serving)
    ½ chicken breast
    1 tsp fresh mint, finely chopped
    50g baby leaf spinach
    ½ avocado, sliced
    40g live low-fat yoghurt
    1 tortilla wrap
    Sprinkling of fresh oregano & parsley, coarsely chopped
    Handful of mixed leaves with a tsp of simple olive oil vinaigrette
     
    1. Wrap chicken breast in cling film and poach for 20 minutes in a pan of boiling water, until juices run clear.
    2. Mix the mint, spinach, avocado and yoghurt and spread over the wrap.
    3. Slice the chicken and scatter over the wrap, followed by the herbs.
    4. Role up and cut in half, serve with a side salad.
       
    SPANISH TORTILLA (CRUSTLESS QUICHE) WITH TOMATO & GREEN SALAD
    Ingredients for four servings (approx 420 kcals per serving inc. salad & dressing)
    2 tbsp olive oil
    1 large onion, peeled, halved & thinly sliced
    250g new potatoes in their skins, cooked, cooled and thickly sliced
    100g frozen baby broad beans or peas
    6 eggs
    4 tbsp freshly chopped herbs such as parsley, mint and chives
    Freshly ground black pepper
    A good handful of mixed salad leaves (e.g. endive / radicchio / lambs lettuce /
    rocket / dandelion / frissee / oakleaf / baby leaf spinach etc)
    8 cherry tomatoes, halved
    Salad dressing (individual serving): 15mls olive oil, 15mls red wine vinegar, ½
    small clove garlic, crushed, ½ tsp wholegrain mustard, ½ tsp honey (put all
    ingredients in a screw top jar and shake vigorously).
     
    1. Put the oil in a 20cm non-stick oven dish and warm in a moderately heated oven. Add the onion and cook until soft (about 10 minutes).
    2. Add the potatoes and beans and cook for a further 10 minutes until warmed through.
    3. Beat the eggs, herbs and pepper together and add to the oven dish. Cook for a further 12 minutes.
    4. Remove from the oven, loosen the sides then slide onto a plate and cut into four portions.
    5. Serve with a large leafy salad with tomatoes and dressing.
     
    WARM LENTIL SALAD WITH GOATS CHEESE
    Ingredients for one serving (approx 416 kcals)
    50g peppers
    65g green or continental lentils
    1tbsp olive oil
    ½ red onion, sliced
    splash balsamic vinegar
    A squeeze of lemon juice
    ½ tsp English mustard
    60g baby leaf spinach
    25g goats cheese
     
    1. Chop the pepper into bite sizes pieces
    2. Cook lentils according to pack instructions for about 15-20 minutes, until just tender. Drain & return to pan to keep warm.
    3. Meanwhile heat some oil in a frying pan and fry onions until soft. Remove from the heat and stir in the peppers.
    4. Whisk together the remaining oil, vinegar, lemon juice and mustard and season well. Stir the onion and peppers into the lentils and pour the dressing over.
    5. Arrange spinach on plate, spoon over the lentils and vegetables and top with thin slice of goats cheese.
     
    TOFU AND SOYA TART
    Ingredients for six servings (approx 425 kcals per serving including salad & dressing)
    250g buckwheat flour
    4 tbsp oil
    1 small glass of water
    3 eggs
    250ml of soya milk
    200ml of low fat yoghurt
    100g grated cheese
    125g diced smoked tofu
    Salt & pepper
    Mixed salad leaves & 1 tbsp vinaigrette
     
    1. Preheat oven at 180 °C. Prepare the base by mixing flour, water, oil & a pinch of salt.
    2. Make a ball with the mix and roll out; line a tart mould.
    3. Prepare filling by whipping milk, yoghurt, eggs, grated cheese, then add
    tofu, salt pepper.
    4. Pour the mix into the lined tart mould.
    5. Bake in oven for 40 minutes.
    6 Serve with a large mixed leaf salad and vinaigrette.
     
    COURGETTE FRITTATA
    Ingredients for eight servings (approx 300 kcals per serving including salad & dressing)
    8 eggs
    200ml low fat cream
    3 courgettes, grated
    15 cherry tomatoes
    100g of feta cheese
    Pinch of ground chilli
    Salt & pepper
    Mixed salad leaves & 1 tbsp vinaigrette
     
    1. Preheat oven to 200°C.
    2. Break eggs in a large salad bowl and whisk with the cream.
    3. Season with salt pepper and chilli
    4. Add courgette, tomatoes, feta and stir gently.
    5. Pour into a greased 20 cm mould and bake for 23 minutes. Leave to cool & slice.
    6. Serve with a large mixed leaf salad & vinaigrette.
     
    BEETROOT SALAD WITH CANNELLINI BEANS, FETTA & MINT
    Ingredients for one serving (approx 360kcals per serving)
    100g tinned cannellini beans, drained and rinsed.
    1 medium beetroot (150g), diced into 1cm pieces
    60g feta cheese, crumbled
    A good handful of mixed salad leaves (e.g. endive / radicchio / lambs lettuce /
    rocket / dandelion / frissee / oakleaf / baby leaf spinach etc)
    A sprinkling of fresh mint leaves
    Apple Dressing
    25ml fresh apple juice
    2 tsp mustard
     
    1. To make dressing, place ingredients in a screw-top jar and shake vigorously.
    2. Place all ingredients in a medium bowl and toss gently to combine. NB, this salad can also be served hot by using dried cannelloni beans (soak overnight, rinse then boil until tender & rinse again); and raw beetroot (bake in a moderately hot oven until tender).
     
    LEMON & OIL DRESSING
    For a 500ml bottle (1 tablespoon serving approx 100kcals)
    1 lemon cut in quarters
    2 sprigs of your favorite herb (parsley, coriander, etc...), chopped
    400 ml of good quality olive oil
    Juice of 1 lime
    salt & pepper
     
    1. Place lemon quarters and chopped herbs in an empty 500ml bottle
    2. Mix the oil, lime juice, salt & pepper in a bowl then add to the 500ml bottle.
    3. Tightly screw the top back on the bottle and shake vigorously.
     
    CHILLI OIL
    For a 500ml bottle (1 tablespoon serving approx 100kcals)
    4 large chillis, cut in half lengthways
    4 small green chilli
    400ml good quality olive oil
    4 tbs balsamic vinegar
    3 spring of your favourite herb
     
    1. Place the chillis in an empty 500ml bottle
    2. Mix the oil, vinegar and herbs in a bowl then pour into the bottle.
    3. Tightly screw the top back on the bottle and shake vigorously.
    4. Bottle can be topped up with oil from time to time to stop the chili fromdrying out.
     
    FITFARMS FRENCH DRESSING
    For a 500ml bottle (1 tablespoon serving approx 100kcals)
    4 tbps of mustard
    400ml of oil
    100ml of vinegar or the juice of 4 lemons
    1 spring of rosemary
     
    1. Place mustard, vinegar and rosemary in food processor and mix.
    2. Slowly add the oil while mixing until the consistency appears creamy.
    3. Pour into an empty 500ml bottle
    4. If the mix separates while in the bottle just give it a quick shake to restore creamy consistency.
     
    FITFARMS YOGHURT AND MUSTARD DRESSING
    (Makes four servings, 1 tablespoon serving approx 130kcals)
    4 tablespoons olive oil
    1 tablespoon light vinegar
    1 tablespoon plain, live yoghurt
    1 tablespoon mustard
     
    1.

    Mix all the ingredients together in a jar; tightly screw the lid on and shake vigorously.

     
  • HERB-CRUSTED COD WITH ROASTED PROVENCAL VEGETABLES
    Ingredients for one serving (approx 400 kcals)
    350g mixed vegetables, thickly sliced (e.g. sweet potato, courgette, tomato,
    aubergine, pepper, fennel, onion)
    olive oil
    1 ryvita cracker, crumbled
    ½ garlic clove, crushed
    1 tbsp fresh mixed herbs, finely chopped
    125g cod fillet
    A few sprigs of fresh rosemary
    1 tbsp fresh basil, chopped
    Some freshly squeezed lemon juice
     
    1. Place the vegetables in a large bowl and drizzle sparingly with olive oil, toss the vegetables gently to distribute the oil. Spread vegetables on an oven tray, sprinkle with rosemary and roast in a preheated oven (200 °C) for around 20 minutes until soft.
    2. Mix together the ryvita crumbs, garlic and herbs. Season the fish with salt & pepper, then lightly brush with oil. Roll the fish in the ryvita crumb mix, gently pressing it into the flesh.
    3. Heat up a dry pan until smoking, then quickly sear the cod, crumb side down, until the fish just starts to go white. Place fish on top of roasting vegetables and put back in the oven for about 5 minutes, until cooked through.
    4. Sprinkle vegetables with fresh basil and lemon juice prior to serving.
       
    SALMON FILLET WITH STEAMED VEGETABLES & QUINOA
    Ingredients for one serving (approx 410 kcals)
    150g salmon fillet
    Marinade/dressing (for 4 servings of fish): 2tbsp light soy sauce, 2 tsp clear
    honey, 1 tsp crushed garlic, 1 tsp ground, fresh root ginger, 2tbsp lemon juice.
    50g sugar snap beans or mange tout
    50g broccoli florets
    50g carrots, sliced
    40g quinoa (or rice)
     
    1. Mix marinade ingredients together.
    2. Put salmon skin side down in a bowl, pour enough marinade over it to cover the fish (reserve some to drizzle over rice and vegetables when serving). Leave for at least 30 minutes.
    3. Cook quinoa according to pack instructions.
    4. Preheat the oven to 180 °C. Place salmon skin side down in a dry hot pan, cook for 2 minutes then drizzle some of the marinade on top and put the pan in the preheated oven for 10 minutes until the flesh is pale pink.
    5. Meanwhile, steam vegetables.
    6. Serve with the remaining, unused marinade drizzled over the rice and vegetables.
     
    GRILLED MACKEREL & HOT POTATO SALAD
    Ingredients for one serving (approx 480kcals)
    200g new potatoes
    1 filleted, smoked mackerel
    75g mange tout or green beans
    ½ red onion, finely sliced
    ½ fennel bulb, finely sliced
    A small bunch of fresh flat leaf parsley, chopped
    Dressing: 1 tbsp olive oil, zest & juice of ½ a lemon, ½ tsp wholegrain mustard,
    ½ tbsp white wine vinegar
     
    1. Preheat oven to 160°C.
    2. Boil the potatoes until firm but cooked, drain and cut into bite sized pieces.
    3. Place potatoes in a roasting dish, lay the smoked mackerel on top and put in the oven for 5 minutes or until the fish is warmed through.
    4. Meanwhile steam the mange tout/green beans.
    5. Remove the potatoes and fish from the oven; put the potatoes in a large bowl and add the onion, fennel and parsley.
    6. Put all the dressing ingredients in a screw top jar and shake vigorously. Pour the dressing over the vegetables and mix.
    7. Serve the fish on top of the vegetables and with a drizzle of the juice from the roasting dish.
     
    THAI FISHCAKES WITH BABY CORN, BOK CHOY & RICE NOODLES
    Ingredients (approx 420kcals per serving)
    Fishcakes (for four servings)
    400g cod fillet, skinned
    25g fresh coriander, finely chopped
    1 tbsp curry paste
    1 egg white
    4 ryvita crackers, crumbled
    2 spring onions, finely chopped
    1 tsp olive oil for frying
    Serve with (per person):
    Steamed vegetables: 100g baby corn & 100g bok choy
    30g rice noodles
    Dipping sauce: 3 tbsp rice vinegar, 2 tsp honey, ½ tbsp dark soy sauce, 1 small
    red chilli, seeded & very finely chopped, ½ tbsp finely chopped coriander leaves,
    juice of ½ a lime.
     
    1. To make the dipping sauce: heat the vinegar and honey in a saucepan until the sugar is dissolved and the mixture becomes syrupy. Stir in the soy sauce and leave to cool. Add the chilli, coriander leaves and lime juice.
    2. Place the fish and the coriander in a food processor and whiz until the mixture forms a smooth paste, add curry paste, egg white and 2 tbsp of ryvita crumbs then whiz again. Remove from processor and work in the
    spring onions.
    3. Heat the oil in a frying pan and cook a small amount of the mixture to check the seasoning (add more curry paste to suit personal taste). Shape the mixture into four cakes. Fry for about 1 minute on each side each side.
    4. Place the fishcakes on a baking tray and cook in the oven for a further 8 minutes or until cooked through.
    5. Meanwhile boil the noodles and steam the vegetables.
     
    STEAMED HERB CHICKEN
    Ingredients for four servings (approx 350 kcals per serving)
    500ml of vegetable stock
    1 kg of white cabbage
    4 chicken breasts
    Paprika
    Salt & pepper
    4 tbsp fresh parsley, chopped
    2 tbsp of chervil (optional)
    4 bay leaves
    1 sprig of thyme
    150g seasonal vegetables
     
    1. Prepare 500ml of vegetable stock and bring to the boil.
    2. Chop cabbage finely; mix with the herbs and seasoning in a large saucepan.
    3. Pour in the hot vegetable stock, bring back to the boil, and then reduce to a simmer.
    4. Place the chicken on the simmering cabbage. Cover the pan and cook for 20-30 minutes.
    5. Once cooked, sprinkle the chicken with paprika and serve with seasonal vegetables.
     
    BEEF STEW
    Ingredients for four servings (approx 420kcals per serving)
    400g beef, chopped into bite size chunks
    10mls olive oil
    2 red onions, finely chopped
    120g mushrooms
    1 tin of chopped tomatoes
    240g carrots, chopped
    1 litre vegetable stock
    2 garlic cloves, crushed
    2 bay leaves
    4 small baked potatoes (400g)
    2 tins white beans e.g. cannelini or haricot
    300g green beans
    300g broccoli or cabbage
     
    1. Preheat the oven to 160°C. Brown the meat by searing in a large, dry saucepan; then remove.
    2. Add a splash of olive oil to the pan and sauté the onions on a low heat until soft; add the mushrooms and sauté for a further two minutes.
    3. Add the beef, chopped tomatoes, carrots, garlic & bay leaves to the pan; add enough stock to cover the ingredients and bring to the boil then reduce heat, cover and simmer for 1 hour or until beef is tender.
    4. Meanwhile bake the potatoes in the oven.
    5. Rinse and drain the tinned beans and add to the stew.
    6. Steam the green beans and broccoli and serve immediately.
     
    MORROCAN LENTILS
    Ingredients for four servings (approx 393kcals per serving)
    150g dried lentils
    100g couscous
    3 medium onions, chopped
    1 aubergine, chopped into 1cm cubes
    1 large carrot, cut into thin sticks
    2 sweet peppers cut into strips
    150g pitted chopped dates
    1 tin (240g drained weight) chick peas, drained and rinsed
    2tsp cinnamon
    2 tsp cumin
    1 tsp ground ginger
    Salt & pepper
    400g baby leaf spinach
     
    1. Cook lentils in boiling water for 17 minutes or until soft
    2. Cook couscous as per packet instructions, using stock rather than water to add flavour
    3. Meanwhile caramelise the onions in a pan with 1 tsp olive oil.
    4. Add the aubergine, carrot and peppers
    5. Once the carrot is soft add the dates, chick peas and spices, one by one.
    6. When the lentils are cooked add them to the onion, vegetable & date mix.
    7. Stir the spinach into the hot mix and allow to wilt.
    8. Serve immediately with the couscous.
     
    TURKEY STROGANOFF
    Ingredients for four servings (approx 414kcals per serving)
    1 tablespoon of oil
    1 large onion, peeled and diced
    1 large carrot, peeled and diced
    450g turkey fillet (skin removed), thinly sliced
    Salt & pepper
    2 tablespoons rice flour
    1 clove garlic, peeled and crushed
    4 tablespoons vinegar
    2 courgettes, diced
    200g button mushrooms, wiped and sliced
    2 peppers, deseeded and finely sliced
    1 pint chicken stock
    4 tablespoons mild mustard
    2 tablespoons yoghurt
    50g (dry weight) wholegrain rice
     
    1. Heat the oil in a frying pan on a medium heat and sauté the onion and carrot for 2 minutes, add the turkey, turning occasionally until brown on all sides.
    2. Season with salt & pepper, sprinkle the flour over the turkey and stir.
    3. Transfer the mix to a large stewing pot, add the garlic and vinegar, cover and simmer for at least 5 minutes or until the turkey is tender.
    4. Add the courgettes, mushrooms & peppers and gently stir. Add just enough stock to cover the mix. Add the mustard and heat until boiling, stirring occasionally.
    5. Reduce the heat and cook until the turkey until the turkey is soft and begins to come apart. Stir in the yoghurt and serve with wholegrain rice.
     
    CELERIAC MASH
    (Celeriac is a winter root vegetable that contains more fibre and less starch than potatoes, this is a good alternative to ordinary mash. It should be served with some protein and greens e.g. a salmon steak with cabbage or green beans)
    Ingredients for four servings (approx 150kcals per serving)
    2 tbsp sunflower oil
    1 tbsp olive oil
    1 white onion, finely diced
    4 garlic cloves, peeled and crushed
    1 medium size potato, peeled & diced into 1cm cubes
    2 carrots, peeled & diced into 1cm cubes
    1 whole celeriac, peeled & diced into 2.5cm cubes
    1 tbsp mixed, dried herbs
    Salt & pepper
    500ml stock
     
    1. Heat the oil in a large saucepan, once hot add the onion and leave to sweat, stirring occasionally. Once the onion is translucent add the garlic and stir.
    2. Add the potatoes, stir occasionally, when they begin to brown add the carrots and simmer for 5 minutes, stirring occasionally.
    3. Add the celeriac, stir occasionally, when it begins to brown add the stock, herbs and seasoning. Reduce to a low heat and leave to simmer.
    4. Once the mix has softened, crush it roughly with a fork and leave to simmer for a further 10 minutes.
    5. Use a hand blender to puree at full speed until completely smooth.
    6. Serve with some meat or fish and some green vegetables. (Another good use for celeriac is celeriac remoulade which is a great alternative to coleslaw. Simply peel and grate some raw celeriac, then mix with some mayonnaise, a tsp of Dijon mustard and a squeeze of lemon juice.)
     
  • VEGETABLE SOUP
    Ingredients for ten mug sized servings (approx 85kcals)
    ½ tbsp olive oil
    2 large onions, finely chopped
    4 garlic cloves, crushed or finely chopped
    2 carrots, finely chopped
    2 celery sticks, finely chopped
    1 cabbage or equivalent volume of curly kale, chopped
    875g tinned chopped tomatoes
    600mls vegetable stock
    Mixed herbs e.g. oregano & thyme or rosemary
     
    1. Heat the oil in a large pan; add the onions, garlic, carrots and celery and gently fry until soft.
    2. Add the cabbage and allow to wilt; add half the stock and bring back to a simmer.
    3. Add the tomatoes and the remaining stock and simmer until all the vegetables are soft. Add water if necessary, herbs and season to taste.
       
    ROASTED PEPPER & TOMATO SOUP
    Ingredients for four mug sized servings (approx 95kcals per serving)
    4 red peppers, cored and deseeded
    500g tomatoes, halved
    1tsp olive oil
    1 onion, chopped
    600mls vegetable stock
    Handful of fresh basil, coarsely chopped
    Pepper
     
    1. Place the peppers skin side up on a baking sheet and grill on a high heat for 8-10 minutes until the skins of the peppers are blackened.
    2. Remove peppers and place in a sealed plastic bag. Once cool, remove skins and slice.
    3. Meanwhile, heat the oil in a large saucepan, add the onion and fry for 5 minutes. Add the stock, roasted peppers and tomatoes; bring to the boil and simmer for 25 minutes. Allow to cool for a few minutes.
    4. Blend the soup until smooth; then reheat. Stir in the basil and pepper.
     
    CARROT & CUMIN SOUP
    Ingredients for four mug sized servings (approx 105kcals per serving)
    2 onions, chopped
    1 tsp olive oil
    1 tbsp cumin
    6 medium carrots, washed and chopped
    600ml vegetable stock
    Pinch of chilli flakes or powder (optional)
    1 bunch coriander, chopped
     
    1. Fry the onion in a little oil until it softens. Add the cumin and cook for a minute then add the carrot, stock and chilli (if desired) and bring to a simmer.
    2. Cook for 20 minutes or until the carrot is very soft, then whizz in a blender. Add some more stock or water if the soup is too thick and reheat if necessary.
    3. Stir through the coriander, season well.
     
    MUSHROOM SOUP
    Ingredients for four mug sized servings (approx 106kcals per serving)
    1 tsp olive oil
    250g assorted mushrooms
    1tbsp soya sauce
    600ml of vegetable stock
    Bunch of mixed herbs, finely chopped
     
    1. Heat the oil in a large saucepan. Add the sliced mushrooms and sauté for 1-2 minutes until beginning to soften.
    2. Add the stock and simmer for five minutes.
    3. Add the soya sauce and serve with the herbs sprinkled on top.
     
    TOMATO & FENNEL SOUP
    Ingredients for four mug sized servings (approx 70kcals per serving)
    750g ripe red tomatoes (chopped tinned tomatoes can also be used)
    2 large fennel bulbs
    300ml boiling water (plus additional for skinning tomatoes)
    1 tbsp olive oil
    1 large garlic clove, crushed
    1 small onion, chopped
    1 tbsp balsamic vinegar
    1 tbsp lemon juice
    1 tbsp fresh herbs, chopped
    Salt & pepper
     
    1. Chop the tomatoes thoroughly.
    2. Trim the green fronds from the fennel and reserve. Thinly slice the bulb and put it into a saucepan, add 300ml boiling water and salt. Cover and simmer for 10 minutes.
    3. Heat the olive oil in a large saucepan and add the garlic and onion. Cook gently for 5 minutes.
    4. Add the balsamic vinegar, lemon juice, tomatoes and herbs and stir well. Add the fennel with its cooking liquid. Simmer uncovered for 30 minutes.
    5. Blend the soup to a puree in a food processor. Season to taste. Let it cool then chill for 2 hours. Serve garnished with the reserved fennel fronds.
     
    FRENCH LEEK SOUP
    Ingredients for four mug sized servings (approx 92kcals per serving)
    2 large leeks washed and cut into 1/2 inch pieces
    2 tbsp olive oil
    2 garlic cloves peeled and crushed
    1 carrot peeled and diced julienne style (matchstick sized)
    2 tbsp red lentils
    2 tbsp soya sauce
    pinch of salt and pepper
    750ml of vegetable or chicken stock
     
    1. Put the olive oil in a soup pan and heat, once smoking add the leeks and sweat on a low heat until they are soft and translucent.
    2. Add the garlic and stir, then add the carrots, soya sauce, salt & pepper and stock. Once the stock has come to a simmer, add the lentils and cook for about 25 minutes until they are soft.
    3. Blend the soup mixture with a hand blender and cook for another 8 minutes, check seasoning and adjust to your taste.
     
    MISO SOUP
    Ingredients for four mug sized servings (approx. 56kcals per serving)
    600mls vegetable stock
    2 tbsp miso paste
    125g button, wild or shiitake mushrooms, sliced
    200g tofu, cubed
     
    1. Place the stock in a saucepan and heat until simmering; add the miso paste and tofu and simmer gently for 10 minutes.
    2. Lightly sauté the mushrooms in a hot dry pan by adding 1tbsp of stock until mushrooms go soft but not soggy.
    3. Put a tbsp of the mushrooms in the bottom of each mug and ladle the soup on top.
     
  • MIXED DRIED FRUIT & NUTS
    Ingredients for one serving (approx 175kcals.)
    30g unsweetened, mixed dried fruit (e.g. 3 or 4 of the following: chopped dates,
    apricots, peaches, currants, sultanas, raisins, cranberries, mango, pineapple,
    papaya.)
    15g mixed, unsalted nuts (e.g. 3 or 4 of the following: brazils, cashews, peanuts,
    walnuts, hazelnuts, macadamias, shelled pistachios, almonds)
     
    1. Mix a variety of nuts and dried fruit together ensuring a basic ratio of 2 portions dried fruit to one portion nuts (this keeps the calories down). Individual servings should be about 45g, or one handful.
       
    OATCAKES & NUT BUTTER
    Ingredients for one serving (approx 160kcals.)
    2 oatcakes
    12g (2tsp) nut butter (a variety of nut and seeds spreads are available from health food stores)
     
    1. Spread a tsp of nut butter on each oatcake
     
    YOGHURT AND SUMMER BERRIES
    Ingredients for one serving (approx 130kcals.)
    150g low fat yoghurt
    A handful of seasonal berries (e.g. strawberries, blueberries, blackberries, raspberries)
     
    1. Stir the berries into the yoghurt and serve.
     
    RYE CRACKERS & COTTAGE CHEESE
    Ingredients for one serving (approx 120kcals.)
    2 ryvita
    40g cottage cheese
     
    1. Spread the cottage cheese over the two crackers
     
    TROPICAL FRUIT SALAD
    Ingredients for one serving (approx 156kcals)
    200g mixed tropical fruit cut into bite sized chunks (mango, pineapple, and choice
    of melon, watermelon, papaya and Kiwi Fruit)
    100g low fat, live yoghurt
     
    1. Place freshly prepared fruit in a serving bowl and spoon over yoghurt.
     
    GREEK YOGHURT WITH HONEY & GINGER OATCAKE
    Ingredients for one serving (approx 155kcals)
    120g low fat greek yoghurt
    1 ginger oatcake
    1 tsp (5g) clear honey
     
    1. Put yoghurt into a small serving bowl; roughly crush the oatcake and
    sprinkle over the yoghurt; drizzle with honey.
     
    FLAPJACKS
    Ingredients for 16 servings (approx 135kcals per serving)
    125g of stoned dates
    Juice of ½ a lemon
    2 tbsp of honey
    50g of polyunsaturated margarine/ or unsalted butter
    220g of oats
    20g mixed seeds
    80g mixed nuts, roughly chopped
    1 egg, beaten
     
    1. Preheat oven to 180 °C; lightly grease an 18cm square tin.
    2. Place the dates in a small pan with 2 tbsp of water bring to the boil and simmer for 4 minutes until soft.
    3. Place lemon juice, honey and margarine/butter in a pan and heat gently until melted. Add the egg and incorporate into the mix until it appears uniform
    4. Add remaining ingredients including dates paste and mix well. Press into the tin smoothing the surface and bake for 25 minutes or until golden.
    5. Remove from the oven and cut into 16 squares; leave to cool in the tin.
     
    PINEAPPLE & SPINACH SMOOTHIE
    Ingredients for one serving (approx 180 kcals)
    75ml of apple juice (or juice from the tin if using tinned pineapple)
    1 tbsp live yoghurt
    2 slices of pineapple (fresh or tinned) cut into chunks
    ½ small ripe banana, cut into chunks
    A good handful of baby leaf (salad) spinach, washed, roughly chopped
     
    1. Blend or process ingredients until smooth, add extra juice or water if you
    prefer a thinner consistency, pour into a glass.
     
    BERRY & BANANA SMOOTHIE
    Ingredients for one serving (approx 180 kcals)
    75mls apple juice
    2 handfuls of berries; fresh or frozen (e.g. blackberries /raspberries /strawberries
    /blueberries)
    1 tablespoon live yoghurt
    ½ ripe banana
    1 flat tbsp Linusprout (sprouted linseed powder available from supermarkets) or
    ground almonds
     
    1. Blend or process ingredients until smooth; pour into a glass.
     
    RHUBARB AND MANGO CRUMBLE
    Ingredients for four servings (approx 170kcals per serving)
    2 tbsp breakfast oats
    40g ground walnuts
    2 ginger oat cakes
    4 sticks of rhubarb
    2 large mangos
     
    1. Preheat the oven to 175°C
    2. Sauté the oats in a dry pan until golden brown; crumble the oat cake and add to the oats along with the ground walnuts.
    3. Cook the rhubarb till soft not mushy
    4. Peel and dice the mango; place the mango at the bottom of an ovenproof dish and top with the cooked rhubarb; add the oat mix and bake for 15 minutes.
     
    ASIAN FRUIT SALAD
    Ingredients for one serving (approx 140kcals)
    1 tbsp reduced fat coconut milk
    5g clear honey
    A squeeze of lemon or lime juice
    Slice of pineapple, diced
    ¼ apple, cored & diced
    ¼ banana, peeled & sliced
    ¼ mango, peeled & diced
    ½ tbsp chopped coriander leaves
     
    1. Mix the coconut milk, honey and lemon juice. Toss the fruits & coriander in the dressing and serve.
     
    BAKED APPLES
    Ingredients for one serving (approx 130kcals)
    1 eating apple
    30ml orange or apple juice
    A pinch of grated orange rind
    Pinch of grated ginger
    Pinch of mixed spice
    50g soya yoghurt
     
    1. Wash the apple. Make a cross on the top of the apple and lace in an ovenproof dish.
    2. Mix the fruit juice with rind, ginger and spice; pour over the apple.
    3. Cover the dish and bake in the centre of a preheated oven (200 degrees C) for around 30 minutes until the apples are soft but not mushy.
    4. Stir a little bit of the mixed spice or some cinnamon into the yoghurt and serve on the side.
     
    VEGETABLE CRUDITÉS
    Ingredients for one serving (approx 40 kcals)
    100-150g mix of 3 or more vegetables sliced into long pieces for dipping (e.g.
    carrots / mange tout / green beans / sugar snap peas / peppers / celery /
    cucumber)
     
    YOGHURT & MINT DIP
    Ingredients for four servings (approx 40 kcals per serving)
    200g low fat plain, live greek yoghurt
    3tbsp fresh mint, finely chopped
    2 cloves garlic, crushed
     
    1. Mix all ingredients together, divide into four servings
     
    CHEESE & ROASTED PEPPER DIP
    Ingredients for four servings (approx 65 kcals per serving)
    200g low fat soft cheese
    2 peppers, roasted & skin removed
    Pinch of smoked paprika
     
    1. Whizz all ingredients in a blender until smooth, divide into four servings
     
    HUMMUS WITH LEMON DIP
    Ingredients for four servings (approx 110 kcals per serving)
    240g tinned chickpeas, drained & rinsed (drained weight)
    Zest & juice of 1 lemon
    30g tahini
     
    1. Whizz ingredients in a blender until smooth, add hot water to reach desired consistency. Divide into four servings.
     
    GREEK AUBERGINE DIP
    Ingredients for four servings (approx 110kcals per serving )
    200g low fat, live, plain greek yoghurt
    1 large aubergine
    2 cloves garlic, crushed
    2tbsp olive oil
    2tbsp white wine vinegar
     
    1. Prick whole aubergine with a fork and bake at 180 degrees C for 1 hour.
    2. Set aside to cool and then remove the skin from the flesh.
    3. Place flesh, garlic, oil and white wine vinegar in a food processor and whiz until smooth.
    4. Fold yoghurt into the mixture and divide into four servings.
     

Julia FitzGerald the FitFarms and former Daily Telegraph nutritional therapist has devised a detailed and tasty menu to support you through your week and provide inspiration for when you return home. Julia has sifted through the facts and fallacies of healthy eating and weight loss to create a menu based on nutrition principles supported by scientific study. Working closely with the FitFarms chefs we have ensured that the food is delicious and created from local, organic and seasonal produce.

Our goal is to send you home with a renewed passion for food and with lots of easy to follow recipes. Before you know it you will have transformed your regular diet and released yourself from fad dieting forever.

Unlike most weight loss diets and boot camps, the FitFarms nutritional programme is not simply about cutting calories. The problem with low calorie diets is that the results tend to be short term, with many people seeing their weight return to its pre diet level or even increase when they return to their old dietary habits. This causes both physical and emotional stress which can lead to a cycle of negative behaviour involving feelings of deprivation, guilt and failure.

Here at FitFarms our focus is on having a more positive relationship with food and inspiring permanent change. We do not just see food simply as fuel, it is about giving your body what it needs to restore balance and help itself. Providing the right nutrients at the right time ensures that appetite and cravings stay under control and crucially promotes portion size re-training.

Our guests often comment on how surprised they are that they do not feel hungry and that they have plenty of energy for the activities, despite the change from their usual diet. We have found this approach particularly helpful for anyone experiencing a weight plateau while following low calorie diets.

The intake of carbohydrates, protein and healthy fats are also carefully balanced to encourage fat burning while building muscle. Again, this highlights our focus on helping you to achieve permanent results. Improving your body composition in this way has been shown to have long term health benefits as well as making it easier to reach and maintain a healthy weight.

Below are a selection of articles that Julia wrote for The Daily Telegraph:

 
 
Julia FitzGerald Daily Telegraph Articles

Diet: The (almost) healthy eating plan

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Our new resident nutritionist eased her own aches and pains by following a rejuvenating regime - most of the time. She tells Cassandra Jardine how we can do the same. Like most people, Julia Fitzgerald began to pay attention to what she ate and drank only after she became ill. Ten years ago, aged 22, she suffered whiplash following a car crash.

  Read more »
   
10-minute nutrition: the post-lunch slump
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Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: surviving the post-lunch slump. Do you feel tired and irritable after lunch and reach for a sugary snack to get you through the afternoon? If so, erratic blood sugar levels could be the problem.

  Read more »
   
10 minute nutrition (Daily Telegraph)
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Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to look after your liver. There is an easy, widely available nutritional solution to heart attacks: Vitamin C. Needless to say, taking more vitamin C has been opposed by big pharma and its mainstream medicine followers for decades.

  Read more »
   
10 minute nutrition
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Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to avoid sickness when travelling abroad Whether you're off for two weeks in the sun or a gap year adventure, the last thing you want is to worry about your health while you're away. Follow these tips for managing common holiday ailments.

  Read more »
   
10 minute nutrition
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Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to nurture your thyroid. The thyroid is a small, hormone-producing gland in your neck. One of its many functions is to regulate how quickly your cells burn calories.

  Read more »
   
10 minute nutrition
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Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to treat insomnia. Most people have experienced problems sleeping, whether it's frequent waking, poor-quality sleep or trouble dropping off in the first place.

  Read more »
   
10 minute nutrition
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Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how your diet can improve fertility. Many couples experience difficulties trying to conceive. But by making a few changes to your eating habits before and during pregnancy both of you could boost your chances of success.

  Read more »
   
10 minute nutrition
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Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to look after your heart. Thanks to great leaps in modern surgical procedure and the development of drugs that control blood pressure and cholesterol levels, many people have become complacent about heart health.

  Read more »
   
10 minute nutrition
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Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to manage your hormones. As many as nine out of 10 women are affected by PMS or menstrual symptoms. More heartening is news that, for many, diet can make all the difference.

  Read more »
   
10 minute nutrition
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Nutritional therapist Julia FitzGerald offers easy tips for healthier living. This week: how to look after your gut. We each carry more than two pounds of bacteria in our digestive systems. Most of it is "friendly", lining the gut and acting as a filter that allows nutrients through the intestinal wall and into the bloodstream, while keeping undigested food and waste out.

  Read more »
   
 
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