FitFarms Weight Loss Retreat Recipes

Weight Loss Retreat Breakfast Recipes 1 Person

Cherry and Yoghurt Smoothie (125 calories)

1/2 pint of almond or coconut milk, 30 grams of full fat yoghurt or Coconut Yoghurt, 1 teaspoon of pumpkin seeds, 3 strawberries

Method – Put the frozen fruit into a blender with the almond or coconut milk. Blitz until the ingredients are smooth. Place the yoghurt into the bottom of the glass and then top the glass with the smoothie mixture. Dress the top with pumpkin seeds and strawberries

Healthy Cooked Breakfast (340 calories)

150 grams of fresh Spinach, 1 large tomato chopped, 1 Free Range Egg, 1 tsp of chilli flakes, pinch of salt and pepper

Method – Steam the spinach for 3 minutes, roast the tomato for 10 minutes and poach the egg 3 minutes for a runny egg, 4 minutes for slightly set yolk and 5 minutes for a well done egg. Place the spinach on the bottom, stack the tomatoes on the top of the spinach and top the stack with the egg. Season with salt, pepper and sprinkle on the chilli flakes.

Mixed Berry Smoothie with Walnuts (135 calories)

1/2 pint of almond milk or coconut milk, 80 grams of walnuts, 1 tsp of Maple Syrup, 1 tsp of linseeds

Method – Blitz the frozen fruit in a blender with the coconut or almond milk. Place the walnuts on a baking tray and put into a 150 degree oven for 15 minutes. Pour half the smoothie paste into a glass, drop the walnuts into the glass, top the glass with the rest of the smoothie paste. Decorate with mixed seeds and walnuts

Baked Egg and Avocado with Panfried Tomatoes, Onions and Garlic (380 calories)

1/2 Avocado, 1 Free Range Egg, 1 Large Tomato, 1/4 white onion, 1 clove of garlic, salt and pepper

Method – Using a teaspoon create a larger whole in the centre of the avocado. Crack the egg into the avocado whole, season with salt and pepper. Bake in the oven for 20 minutes at 180 degrees. Place the onions and garlic into the frying pan and cook for three minutes. Make sure to season with salt and pepper. Add the tomatoes and cook for 3 minutes. Take the avocado out of the oven and serve with the tomatoes, onion and garlic.

Scrambled Egg On Local Sourdough served with Panfried Peppers and Mushrooms (410 calories)

2 eggs, 1/4 pint of full fat or almond milk, 1 Slice of Sourdough, 1/2 pepper, 2 field mushrooms, 1 tsp of rapeseed oil

Whisk the eggs and milk together. Place the peppers and mushrooms into a frying pan with the rapeseed oil and cook for 5 minutes. Cook the eggs into a frying pan and cook over a low to medium heat, 4 minutes for soft, 5 minutes medium and 6 minutes for well done. Place the eggs onto the sourdough and add the peppers and mushrooms.

Organic Buckwheat Pancakes with Banana and Peanut Butter (440 calories)

1 large egg, 40 grams organic buckwheat, 45ml full fat or almond milk, 1/4 banana, 1tbsp peanut butter, 1 tsp maple syrup, 4 walnuts, 4 slices of banana, full fat / coconut yoghurt, 2 tbsp mixed berries, 1 tsp rapeseed oil

In a blender blitz the egg, flour, banana and peanut butter. Using a ladle scoop up the pancake mix and create 2 x 6 inch circles in a non stick frying pan. Cook for 3 minutes on a medium heat and then turn over and cook the other side. Serve on a plate with maple syrup, mixed berries, chopped banana, yoghurt and walnuts.

Weight Loss Retreat Lunch Recipes 1 Person

Pea Soup (the ingredients if for 4 so you can freeze the other 3 portions)

500 grams of Garden Peas, two tins of full fat coconut milk, 1 pint of fresh vegetable stock, salt and pepper

Method – add 2 inches of water into a pot and add the garden peas, bring to the boil and then simmer for 20 minutes. Using a hand blender, blend the peas into a smooth paste. Then add the stock and coconut milk and carry on simmering for 1 hour. Season to your taste with salt and pepper. Pour 1 portion and freeze 3 portions.

Feta and Beetroot Salad (270 calories)

100 grams of feta cheese chopped, 100 grams of chopped beetroot, 2 handfuls of Italian bistro salad leaves, 1 large tomato, 2tbsp pomegranate seeds, 1/4 red onion, 1 tsp rapeseed oil, 1/2 yellow pepper chopped, 2 tbsp wholegrain mustard, 2tbsp lemon juice

Method – mix the lemon, rapeseed oil and mustard to create the dressing. Toss the salad leaves, peppers, tomatoes and red onion in a bowl with the dressing. Place the salad on a plate and then add the beetroot and feta cheese. Sprinkle the pomegranate seeds on the top.

Curried Mushroom Soup (the ingredients if for 4 so you can freeze the other 3 portions)

400 grams field mushrooms, 2 tins of coconut milk, 1 pint of fresh vegetable stock, salt and pepper.

Method – add 2 inches of water into a pot and add the mushrooms, bring to the boil and then simmer for 20 minutes. Using a hand blender, blend the mushrooms into a smooth paste. Then add the stock and coconut milk and carry on simmering for 1 hour. Season to your taste with salt and pepper. Pour 1 portion and freeze 3 portions.

Chicken Salad Wrap (410 calories)

1 handful bistro Italian salad, 1 tomato, 1/2 pepper, 1/8 red onion 150 grams chicken, wholemeal wrap / Gluten free wrap, 1tbsp balsamic vinegar

Cook the chicken in an oven at 180 degrees for 20 minutes. Mix all the salad ingredients together, toss in the balsamic vinegar and place on the wrap with the chicken. Roll the wrap up tight and cut in half.

Fish or Bean Chowder (the ingredients are for 4 so you can freeze the other 3 ingredients)

1 white onion, 3 cloves of garlic roughly chopped, 2 tins of coconut milk, 2 tbsp fish sauce, 175 grams of garden peas, handful of flat leaf parsley, 300 grams of cod, 300 grams salmon, 3 tbsp of rapeseed oil

Method – Cook the onions and garlic in the rapeseed over a medium heat in a pot. Add the coconut milk, flat leaf parsley, peas and fish stock. Add the fish and simmer for 30 minutes. Serve with parsley as a garnish.

Vegetable Frittata (510 calories)

50 grams of broccoli, 50 grams of cauliflower, 50 grams of garden peas, 6 peppers, 250 grams cheddar / feta cheese, 10 eggs, 1 pint of milk

Method – Whisk the eggs and milk together. Place all the vegetables and cheese into a medium size oven dish and pour in the eggs and milk mixture. Place the oven on 170 degrees and cook for 1 hour.

Weight Loss Retreat Dinner Recipes 1 Person

Pearl Barley Risotto (440 calories)

50 grams of pearl barley, 1/4 onion chopped, 1 garlic cloves chopped, handful of coriander chopped, 25 grams of cheese, 50 grams of mushrooms,
3 tsp massaman paste, 1 pints of vegetable stock, salt and pepper

Method
Put 3 inches of water into a medium saucepan and bring to the boil, turn the heat down and
simmer for 40 minutes. Put the pearl barley into a colander and pour boiling water over it to
drain of excess starch. Using a frying pan saute the onion and garlic. Place the onion and garlic
into a pot with the pearl barley. Add all the other ingredients and stir frequently for 10 minutes
adding the stock when the mixture becomes dry. Season with salt and pepper. The end texture of the dish should be velvety.

Halloumi and Salsa Salad (380 calories)

1 red pepper, 1 yellow pepper, 2 tomatoes, 1/4 small red onion, 100 grams halloumi, small hand of coriander, 2 tbsp cold pressed rapeseed oil

Method – Cut all the vegetables into bite sizes and toss in the rapeseed oil. Cut the halloumi into strips and grill until brown on both sides. Place the halloumi on the salad and sprinkle on the coriander

Roasted Chicken and Broccoli with a Lemon Gravy (480 calories)

180 grams of chicken breast, 4 broccoli florets, 1/2 lemon, 3 tbsp cornflour, thyme and lemon seasoning, salt and pepper

Method – Roll the chicken in the seasoning and cook at 180 degrees for 20 minutes. Roast the broccoli at 150 degrees with rapeseed oil and Cornish rock salt. Use the juices of chicken and a cup of water with cornflour to make the gravy. Add the lemon to the gravy and simmer for 30 minutes. Place the chicken and broccoli on the plate, season with salt, pepper and pour over the gravy

Turkey Thai Green Curry (490 calories)

Please use this link for the Thai Green Curry: http://www.fitfarms.co.uk/blog/weight-loss-and-fitness-camp-thai-green-curry/

Keto Cottage or Vegan Pie (510 calories)
1bsb olive oil, 1 onion finely chopped, 3 garlic cloves finely chopped, 500 grams of beef mince or quorn mince for vegan, 100 ml coconut milk
100ml of beef stock or vegetable stock if vegan.
Handful of flat leaf parsley chopped, Salt and pepper

Method – Using a frying pan saute the onion and garlic. Then add the mince beef or quorn and cook until brown. Take out of the frying pan and place in an oven dish. Place all of the other ingredients into a 3 inch baking tray, mix together and add the cauliflower mash as a top. Cook in the oven at 180 degrees for 40 minutes.

Meat Balls and Roasted Broccoli in a Mediterranean tomato sauce (475 calories)

100 grams lean minced beef, 1/4 finely chopped onion, salt, pepper, 1/2 tin of tomatoes, garlic, 2 tbsp olive oil, oregano, 4 florets of roasted broccoli

Bind the minced beef, onions and add salt and pepper. In a frying pan cook the onions, oregano and garlic in the olive oil and then pour in the tomatoes. Roast the broccoli in Cornish salt and olive oil for 20 minutes and 150 degrees. Cook the meat balls in 180 degrees oven for 40 minutes and serve with the tomato sauce and roasted broccoli.

Courgette Spirals with a Turkey Ragu (455 calories)

2 courgettes, 100 grams turkey mince, 1/2 tin of tomatoes, 1/4 red onion, 1 garlic clove, mixed Italian herbs, 2tbsp of rapeseed, salt and pepper

Method – Spiralize the courgettes. Cook the onions and garlic and Italian herbs and add the tomatoes. Fry the turkey mince in the rapeseed. Add the turkey mince to the tomato sauce and simmer for 20 minutes. Fry the courgettes in garlic and rapeseed. Place on a plate and pour the ragu on the top. Season with salt and pepper.