M@ & Sonya's Detox Diary

Day 1: 15 hours into the diet ...

2005-01-08T01:07:00.000+10:30

OK, well things are going ok. The light-headedness remained for the day, a little nauseous for most of the afternoon too. Went shopping for all things vegetable and unprocessed (more of an effort then you realise - basically anything "white" is unnatural) - and then proceeded to return home to prepare the evening meal. As I had volunteered to cook for Sonya and her friends Kelli and Carol (fellow DeToxers ... we figure their is safety in numbers) - we kept it simple and fairly man proof - the stuffed eggplant on brown rice dish, with entree's of tabouli on papadams.

Now, papadams you ask? Well, given they are basically a baked nut mash with a few seasonings, and that we cooked them in the microwave with no oil - tribal council of the fellow DeToxers have passed them as acceptable. The papadums, with a bit of Hummus spread then topped with the tabolui is like manna from heaven ... did I say that?

Well, they say you go a little crazy on this DeTox thing.

We also washed the meal down with a sparking red-grape juice, the non-alcohol variety that still comes in the fancy green bottle with a cork and all. Well ... we wanted at least feel we were drinking. The brand of juice escapes me, but we were assured it had no added sugar. Just air I figured. Just the drop too to wash down the 2 intestinal tablets, which were followed by the delicious bowel clear tablet for dessert.
And lets just say, for the last hour or so, they've been working a treat. More tomorrow.

Day 1: 7 hours on ...

2005-01-07T15:03:00.000+10:30

Definately movement at the station ... tummy has more rumbling and tumbling then a cirque-desoile show ... a bit light-headed ... need to up the water intake I think.

Day 1: 4 hours into it ...

2005-01-07T13:07:00.000+10:30

Well, its 1pm, and I think the effects of cleansing pills the size of almonds are starting to take their toll. Definately a little light headed and somewhat "fragile" ...
For breakfast has toasted muesli with no soya milk (hadnt gone shopping yet) with mulit-fruit juice, a few fresh apricots and plums, a mango and then a lovely bowel clear tablet.
As it was a late breakfast, before heading out for some shopping, took the recommended liver cleanse and stomach cleanse tablet 30 minuts prior to lunch.
Lunch consisted of a salad sandwich on wholemeal bread, (opps, forgot to ask for no butter, will do next time) and a green tea. Washed down with the intestinal clear tablet.
Its about an hour after lunch and things are a bit "gurgly", but not bad.

Sonya's DeTox Meal Planner

2005-01-06T16:29:00.000+10:30

MATT AND SONYA’S DETOX
DAY ONE	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	STUFFED PEPPERS	1 bowel clear tablet after dinner

DAY TWO	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	TUNA AND CHICKPEA PATTIES	1 bowel clear tablet after dinner

DAY THREE	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	STUFFED AUBERGINE	1 bowel clear tablet after dinner

DAY FOUR	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	PAN FRIED TUNA WITH MANGO AND TOMATO SALSA	1 bowel clear tablet after dinner

DAY FIVE	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	STUFFED YELLOW PEPPERS WITH PILAU RICE, CURRANTS AND TOASTED PINE NUTS	1 bowel clear tablet after dinner

DAY SIX	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	FISH WITH LIME AND CHILLI SAUCE	1 bowel clear tablet after dinner

DAY SEVEN	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	SPAGHETTI PUTTENESCA	1 bowel clear tablet after dinner

DAY EIGHT	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	WHITE BEAN SALAD WITH TUNA	1 bowel clear tablet after dinner

DAY NINE	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	MOROCCAN SPICED CARROT SALAD	1 bowel clear tablet after dinner

DAY TEN	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	VIETNAMESE PRAWN SALAD (WHITE FISH)	1 bowel clear tablet after dinner

DAY ELEVEN	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	BROWN RICE AND PUY LENTILS WITH PINE NUTS AND SPINACH	1 bowel clear tablet after dinner

DAY TWELVE	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	SWEET AND SOUR SNAPPER	1 bowel clear tablet after dinner

DAY THIRTEEN	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	GARDENER’S PIE	1 bowel clear tablet after dinner

DAY FOURTEEN	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	TERIYAKI FISH	1 bowel clear tablet after dinner

DAY FIFTEEN	Food	Tablet
Wake up	150mls warm water with a dash of fresh lemon juice 200ml fresh vegetable juice
Breakfast	Medium serve (80g) of natural raw muesli porridge or rolled oats with SOY milk fruit as desired	1 bowel clear tablet after breakfast
Mid morning	1-2 pieces of fruit (no oranges) One cup of green or herbal tea, no sugar or milk	30 minutes before lunch take 1 stomach clear tablet and 1 liver clear tablet
Lunch	1-2 brown whole meal bread sandwiches filled with salad, including tahini hummus or avocado, include sprouts as a staple	1 intestinal clear premium tablets with lunch
Mid afternoon	1-2 pieces of fruit one cup of green or herbal tea raw nuts and seeds and more fruit if still hungry	30 minutes before dinner 1 stomach clear tablet and 1 liver clear table
Dinner	BEAN AND LENTIL STEW	1 bowel clear tablet after dinner

Sonya's Reciepes

2005-01-05T20:05:00.000+10:30

STUFFED PEPPERS

Preparation: 15 minutes
Cooking: 50 minutes
Serves 4

Ingredients

75g/3oz (bulghur) cracked wheat
4 large red peppers
1 tbsp olive oil
1 large red onion, finely chopped
2 cloves garlic, crushed or finely chopped
75g/3oz sun-blushed tomatoes, roughly chopped
55g/2oz pitted black olives, roughly chopped
100g/4oz feta cheese, crumbled
55g/2oz walnuts, roughly chopped
salt and ground black pepper, to taste

Method

1. Place the cracked wheat in a pan, cover with cold water and bring to the boil. Simmer for 2 to 3 minutes then remove from the heat and allow to stand for 10 to 15minutes. Drain well.

2. Cut the top off the peppers then scoop out the seeds. Trim the tops and set to one side.

3. Heat the oil in a large frying pan. Add the onion and garlic and sauté for 3 to 4 minutes. Remove from the heat then stir in the tomatoes, olives, feta and walnuts. Season to taste.

4. Spoon the mixture into the peppers and replace the tops. Place on a lightly greased roasting tin, cover with foil and bake at 190ºC/375ºF/gas mark 5 for 45 minutes.

TUNA AND CHICKPEA PATTIES

Preparation: 15 minutes
Cooking: 10 minutes
Serves 4

Ingredients

2 x 400g cans chickpeas, drained and rinsed
2 x 185g cans of tuna in brine, drained
1 tbsp mild curry paste
salt and ground black pepper
a little plain flour
2 tbsp of vegetable oil
reduced-fat coleslaw

Method

1. Place the chickpeas, tuna and curry paste in a food processor and mix until just blended. Season to taste.

2. On a lightly floured surface, shape the mixture into 8 patties then place in the fridge for at least 1 hour.

3. Heat 1 tablespoon of oil in a large non-stick frying pan, add half the patties and cook for 4 to 5 minutes either side. Transfer to a plate and put them in the oven to keep warm. Add 1 more tablespoon of oil and cook the remaining patties in the same way. Serve with coleslaw.

PAN-FRIED TUNA WITH MANGO AND TOMATO SALSA

Preparation: 10 minutes
Cooking: 10 minutes
Serves 4

Ingredients

2 ripe mangoes, peeled and diced
350g (12oz) cherry tomatoes cut into quarters
1 small red onion, finely chopped
4 tbsp chopped fresh coriander
2 limes, zest and juice
salt and ground black pepper
4 fresh tuna steaks, about 150g/5oz each
1 tbsp olive oil

Method

1. To make the salsa, mix the mango, tomatoes and onion in large bowl. Stir in the coriander, lime zest and juice and seasoning to taste.

2. Brush the tuna steaks with oil. Place on a hot griddle pan and sear for 4 to 5 minutes each side.

3. Transfer the tuna to a warm serving plate and serve with the salsa.

PINEAPPLE AND GINGER NOODLE SALAD

Serves 4

Energy per portion: 350 cals
Fat 4.49g
Saturated fat: 0.05g
Cholesterol 0 mg
Fibre 3.13g

Ingredients

10oz/275g dried noodles
1/2 pineapple, peeled, cored and sliced into 4 rings
3 tbsp soft light brown sugar
4 tbsp fresh lime juice
4 tbsp coconut milk
4 tbsp soy sauce
4 grated root ginger
2 garlic cloves, finely chopped
1 ripe mango or 2 peaches, finely diced
Freshly ground black pepper
2 spring onions, sliced, 2 red chillies, seeded and shredded, plus mint leaves, to garnish

1. Cook the noodles in a large saucepan of boiling water until tender, following the directions on the packet. Drain, then refresh under cold water and drain again.

2. Place the pineapple rings in a flameproof dish, sprinkle with 2 tbsp of the sugar and grill for about 5 mins, or until golden. Cool slightly and cut into small dice.

3. Mix the lime juice, coconut milk and fish sauce in a salad bowl. Add the remaining brown sugar, withthe ginger and grlic, and whisk well. Add the noodles and pineapple.

4. Add the mango or peaches to the bowl, season and toss well. Scatter over the spring onions, chillies and mint leaves before serving.

Tip: If fresh pineapple isn't available, use 4-6 canned pineapple rings in fruit juice. And if you haven't got any fresh garlic, use 2 tsp ready-minced garlic instead. Choose ripe mangoes that have a smooth, unblemished skin and give slightly when you squeeze them gently

STUFFED AUBERGINE

Serves 2

1 Aubergine, cut in half length ways

For the filling:
1/2 red pepper
1/2 yellow pepper
1/2 courgette
1 tomato
2 spring onions or shallots
1 or 2 cloves of garlic
2 tea spoons pine nuts
1 tea spoon capers
sprinkle of herbs
salt & pepper to taste

Cover the two halves of aubergine with foil and bake in the oven for about 1/2 an hour at 200C.

Finely dice all the other vegetable ingredients and mix together in a bowl together with the pine nuts and capers.

Season and add herbs to taste.

Remove the aubergine from the oven and gently press down the inside. Add the vegetable mixture to the aubergine and re-cover loosely with the foil. Return to the oven for about another 20 minutes.

Serve on a bed of rice or with fresh salad leaves and French bread.

STUFFED YELLOW PEPPERS WITH PILAU RICE, CURRANTS AND TOASTED PINE NUTS

The beauty of these peppers is that they can be made well in advance, then warmed through and filled with the pilau rice just before serving.

Serves 12

For the roasted peppers:

6 large yellow peppers

2 cloves garlic, chopped

4-5 tablespoons olive oil, including a little for greasing

salt and freshly milled black pepper

For the pilau rice:

1 pint (570 ml) basmati rice (use a measuring jug)

4 oz (110 g) currants

4 oz (110 g) pine nuts

3 tablespoons olive oil

2 medium onions, peeled and finely chopped

3 cinnamon sticks, halved

2 cloves garlic, crushed

2 pints (1.2 l) of hot stock made with Marigold Swiss vegetable bouillon powder

12 sprigs fresh mint, to garnish

salt

You will also need a baking tray measuring 11 x 16 inches (28 x 40 cm), greased, and a large, lidded frying pan. Pre-heat the oven to gas mark 4, 350°F (180°C). All you do is cut the peppers in half lengthways through the stalk, then scrape out the seeds and place the halves on the baking tray. Now sprinkle a little of the garlic into each one and follow that with a teaspoon of oil. Brush a little more oil around the edges of the peppers, add a seasoning of salt and freshly milled black pepper, then bake them on a high shelf in the oven for 50-60 minutes, or until they are well browned at the edges.

Meanwhile, prepare the rice. Heat the oil in the frying pan over a medium heat. Add the onions and pine nuts and fry for 10 minutes, or until everything is golden. Then add the currants, cinnamon and garlic. When you are ready to cook the rice, stir it into the pan and turn the grains over until they are thoroughly coated in the oil. Then pour in the hot stock and season with salt. Stir once only, then put the lid on, turn the heat down to its lowest setting and let the rice cook for exactly 15 minutes. After that, take the pan off the heat, remove the lid and cover the pan with a clean tea cloth until the rice is needed. When the peppers are cooked, transfer them to a warmed dish and fill each one with the rice, adding the mint at the last moment. Serve the remaining rice in a warmed bowl to accompany the peppers.

FISH WITH LIME AND CHILLI SAUCE

Serves 1

200g white fish

1 tbs sweet chilli sauce

¼ tsp grated lime zest

1 cup stir fry veges cooked

¾ cup brown rice

soy sauce

lime

1. Place fish on a sheet of foil and smear with chilli sauce and lime zest.

2. Loosely wrap fish in foil and seal well

3. Bake at 200 degrees for 15 minutes or until cooked

4. Lift fish from foil onto plate, spoon over cooking juices.

5. Combine cooked vegetables and rice and serve with fish.

6. Accompany with soy sauce and lime wedges

SPAGHETTI PUTTENESCA

Serves 1

¼ onion finely chopped

1 tbs chopped parsley

1 cup canned tomatoes, chopped

pinch of chilli flakes or fresh chilli to taste

100g spaghetti

6 kalamata olives on brine, sliced

1 tsp capers, chopped

salad vegetables to serve

1. lightly coat a non-stick sauce pan with cooking spray and heat.

2. Add oninon and cook un til soft na dgolden

3. Add parsley, tomatoes, and chilli

4. Cover and cook for 10 mins

5. Season with salt and pepper

6. Cook spaghetti, drain and toss with tomato mixture.

7. Add olive and capers, stir through.

8. Serve with salad

WHITE BEAN SALAD WITH TUNA

Prep time; 20 min + 8 hours soaking

Cooking time; 30 minute

Serves; 4-6

1 cup (200g) dried cannellini beans

2 fresh bay leaves

2 lrge clove of garlic, 1 smashed, 1 finely chopped

350g green beans, trimmed

2 small baby fennel, thinly sliced

½ small red onion, very thinly sliced

1 cup (30g) fresh parsley, roughly chopped

1 tbsp olive oil

2 fresh tuna fillets (400g)

1/3 cup (80ml) lemon juice

1 red chilli, seeds removed, finley chopped

1 teaspoon sugar

1 tblsp lemon zest

½ cup (125ml) olive oil

1. put the beans in a bowl, cover with water and leave for at least 8 hours

2. Rinse the beans well and transfer them to a saucepan. Cover with cold water, add torn bay leaves and smashed garlic and simmer for 20-25 minutes, or until tender. Drain

3. Cook the green beans in boiling water for 1-2 minutes, or until tender, and refresh with cold water. Mix with fennel, onion and parsley in large bowl.

4. Heat oil in large frying pan and cook tuna fillets over a high heat for 2 minutes on each side or until pink in the centre. Remove and rest for 2-3 minutes, then cut into 3cm chunks. Add to green bean mixture and toss

5. Mix lemon juice, garlic, and sugar and lemon zest together. Whisk in the olive oil and season with salt and pepper. Toss gently through the salad.

VIETNAMESE PRAWN SALAD

Prep time; 25minute + 30 minutes refrigeration time

Cooking time: nil

Serves 6

1 small Chinese cabbage, finely sliced

¼ cup sugar

¼ cup fish sauce

1/3 cup lime juice

1 tblsp white vinegar

1 small red onion finely sliced

750g fresh cooked tiger prawns, peeled and deveined

2/3 cup fresh coriander, chopped

2/3 cup fresh Vietnamese mint chopped

1. place Chinese cabbage in a large bowl, cover and refrigerate for 30 minutes

2. put sugar, fish sauce, lime juice, vinegar in a jug and mix well

3. toss together the cabbage, prawns, coriander, mint and dressing and garnish with extra mint leaves.

MOROCCAN SPICED CARROT SALAD

Prep time; 10 minutes + 30 minutes standing time

Cooking time; 5minutes

Serves 4-6

4 large carrots

2 cardamom pods

1 teaspoon of black mustard seeds

½ teaspoon ground cumin

½ teaspoon ground ginger

1 teaspoon paprika

½ teaspoon ground coriander

1/3 cup olive oil

1 tblsp lemon juice

2 tbspn orange juice

¼ cup currants

½ cup finely chopped fresh coriander

2 tbspns finely chopped pistachio nuts

1. Peel and coarsely grate carrots, place in a large bowl

2. Crush cardamom pods to extract eh seeds, discard pods. Heat a frying pan over low heat, and cook mustard seeds until they start to pop. Add cumin, ginger, cardamom and ground coriander. Heat for 5 seconds, or until fragrant. Remove from heat and stir in oil, juices and currants until combined

3. Pour dressing over the carrot and leave for 30 minutes. Add the fresh coriander and toss to combine. Place in to a serving dish and garnish with nuts.

BROWN RICE AND PUY LENTILS WITH PINE NUTS AND SPINACH

Prep time; 15 minutes

Cooking time; 40 minutes

Serves 6-8

1 cup brown rice

100 ml olive oil

1 red onion diced

2 cloves of garlic, crushed

1 carrot, diced

2 stick of celery, diced

1 cup PUY lentils (green French lentils)

2 tomatoes, seeded and diced

3 tblsp chopped fresh coriander

3 tbsp chopped fresh mint

2 tbsp balsamic vinegar

1 tbsp lemon juice

2 tbsp toasted pine nuts

2 cups baby spinach leaves

1. Bring large sauce pan of water to the boil. Add 1 teaspoon of salt and the rice, cook for 20 minutes or until tender. Drain and refresh under cold water

2. Heat 2 tbsp of oil in fry pan and add onion, garlic, carrot and celery. Cook over low heat for 5 minutes or until softened, then add lentils and 11/2 cups of water. Bring to the boil and simmer for 15 minutes or until tender. Drain well but do not rinse. Combine with tomatoes, coriander, and mint in a large bowl

3. Whisk the remaining oil and balsamic vinegar and lemon juice and season with salt and pepper. Pour over salad, add pine nuts and the spinach, and toss well to combine.