Eat my Instagram:
Savoury
Contents
Introduction 3
Quick’n’Easy
Avocado Eggs - Eggycado
5
Tuna-Mayo Pasta
6
My Favourite Lunch Salad
7
Meal Prep
Fiery Chicken Breast
8
Pesto, Prawns and Sweet Potato
9
Quinoa, Smoken Salmon and Goat’s cheese Salad
10
Clean Dinners
Avocado Courgetti 11
Pesto Courgetti with Prawns
12
Salmon and Samphire 13
Simple Tuna Nicoise 14
Healthy Alternatives
Courgette Pizza Boats 15
Tomato and Meatball Courgetti
16
Brunch
Pesto Quinoa on Rye 17
Brunch Bagel 18
Conversion Charts
19
Glossary
20
Acknowlegments
21
2
Introduction
I have always loved indulging, but used to be stuck in the mindset that you couldn’t be both healthy and
enjoy delicious foods. My “healthy lifestyle” would go a bit like this:
Health Kick: live on
salads and fruit for a
few days
Get bored, feel lethargic
and ‘hangry’ (hungry and
angry: the deadliest of
combinations)
Get angry at myself,
lose self-confidence
End up eating
whatever I laid my
eyes on
3
Introduction
At the beginning of this year, I started to find some blogs
where people made healthy versions of unhealthy foods
and I really could have cried with happiness. I truly believe
that the key to living a healthy life is to lead a balanced
lifestyle that you actually enjoy; that way, you will not want to
give up.
As I started to develop my own cleaner recipes, I was
amazed to see that they inspired other people! Some
people started asking for my recipes on each photo I
posted, and this made me incredibly happy. As a very
experimental ‘chef’, I never found the need to take records
of any quantities I was using, let alone whole recipes. I soon
realised that I really enjoyed making these meals: I love
trying new things and I certainly love delicious food, so why
not take it further?
I am not trying to present myself as a professional chef,
however I can promise you that I love these recipes, and
those who have given me feedback seem to as well! So,
here is a collection of my most loved recipes and meal
ideas, presented in two eBooks: ‘Eat my Instagram: Sweet’
and ‘Eat my Instagram: Savoury’.
I hope that you enjoy these recipes as much as I have
enjoyed making my eBooks. I cannot put into words how
much I appreciate your support – all of you make my day
every single day. So, thank you and happy cooking!
All recipes are my own unless otherwise stated.
4
Quick n Easy
Avocado Eggs - Eggycado
This
c
enjo an be
yed
side
as a
o
add r a mai
n
c
prot hicken ,
for a
ein b
oost
!
or
this f
Have ast, lunch
kf
brea er!
nn
d
or i
LC
HP
1
GF
Ingredients:
1 Avocado
2 Eggs
Calories
297
Fat (g)
31.9
Carbs (g)
13.8
Protein (g)
15.6
Method:
1. Preheat oven to 220℃
2. Cut avocado in half and spoon out ¾ of the contents to leave enough room for an egg.
3. Place avocado halves in ramekins.
4. Crack eggs into two cups and pour into avocado halves.
5. Season with pepper and paprika.
6. Place in oven for 10-15 minutes or until egg is baked through, and enjoy!
5
Quick n Easy
Tuna-Mayo Pasta
This
c
enjo an be
yed
cold
hot
o
,
perf making r
ect f
or m it
prep
eal
!
inner
ple d on’t
m
i
s
r
he
st d
Anot en you ju let a
h
’t
n
for w me! Do nder
i
i
t
e
hav chedule h
s
y
bus
.
goals
your
HP
1
Ingredients:
1 Tbsp Organic Mayonnaise
115g Tuna
50g Wholemeal Pasta
Method:
1. Cook pasta according to instructions on packet.
2. Mix tuna and mayonnaise with drained pasta and enjoy!
6
Calories
409
Fat (g)
13.8
Carbs (g)
31.1
Protein (g)
38.1
Quick n Easy
My Favourite Lunch Salad
with
ious
c
i
l
e
any .
D
e
en or
chick of choic
n
i
e
t
pro
This
i
but s so sim
so d
ple,
e
enjo
y thi licious –
s alm
ever
I
y
at w day for ost
ork!
lunc
h
HP
GF
DF
1
Ingredients:
100g Edamame
50g Chickpeas
1 Bell Pepper
50g Chicken Breast
1 Tbsp Olive Oil
Method:
1. Mix ingredients thoroughly, and enjoy!
7
Calories
390
Fat (g)
19.2
Carbs (g)
24.8
Protein (g)
27.1
Meal Prep
Fiery Chicken Breast
Try t
h
for t is with r
he p
ice
e
mea
l pre rfect
p.
e of
insid l
e
h
t
l
sure
ot sti
Make icken is n ving
o
h
the c efore rem ensure
b
o
t
k
pin
ven
!
the o
perly
from oked pro
o
it is c
LC
HP
GF
1
Ingredients:
1 Tsp Coconut Oil
120g Chicken Breast
1 Tsp Chilli Flakes
Calories
189
Fat (g)
7.1
Carbs (g)
1
Protein (g)
29.6
Method:
1. Preheat oven to 180℃ and line baking parchment with coconut oil.
2. Place chicken breast on parchment and top with chilli flakes.
3. Cook for approximately 25 minutes or until golden brown.
8
Meal Prep
Pesto, Prawns and Sweet Potato
meal
tasty m
d
n
a
fro
c
Exoti tops you ur goals
o
s
prep omising y ted. This
r
c
i
p
or
r
t
m
s
co
re
ted f
a
g
r
n
e
i
l
g
i
l
e
by fe t well refr rawns wil
s
p
a
l
e
!
l
l
h
s
i
t
w
th
mon
s, and
3 day well for 3
e
freez
Try t
h
side is with a
sala
d or
past
a
reall if you’r
e
y hu
ngry
!
HP
GF
1
Ingredients:
80g Peeled Prawns
3 Tsp Basil Pesto
200g Sweet Potato
Calories
297
Fat (g)
7.9
Carbs (g)
40.7
Protein (g)
16.1
Method:
1. Heat water in a saucepan on the hob. Boil sweet potato for 15-20 minutes.
2. Stir-fry prawns in oil of choice for 2-6 minutes.
3. Mix prawns with pesto and serve with sweet potato.
9
Meal Prep
Quinoa, Smoked Salmon and Goat’s
Cheese Salad
The
p
to ke erfect s
a
e
and p in a j lad
ar
use
a
to a
ny m s a side
eal.
ins
conta e
h
s
i
d
alanc
This
fect b arbs
r
e
p
a
,c
otein
of pr ts!
a
and f
Ingredients:
HP
1
GF
50g Quinoa
125g Smoked Salmon
40g Goat’s Cheese
Calories
430
Fat (g)
15.9
Carbs (g)
34.5
Protein (g)
34.9
Method:
1. Combine quinoa and water at a ratio of 1:2. Cover, reduce to low heat and simmer for around 15 minutes
until quinoa is tender.
2. Chop up smoked salmon and goat’s cheese into small pieces.
3. Drain quinoa and combine all ingredients, enjoy!
10
Clean Dinners
Avocado Courgetti
LCH
F
deli and
ciou
s,
wha
t’
like? s not to
!
ct
perfe te
e
h
t
s
tu
i
This ee substi
r
f
guilt ghetti
a
for sp ara.
n
a
carb
GF
HP
LC
DF
1
Ingredients:
250g Courgette
100g Chicken Breast
1 Tbsp Oil of choice
1 Avocado
100ml Soya Milk
Juice of 1/2 Lemon
Calories
440
Fat (g)
24.5
Carbs (g)
21.1
Protein (g)
33.8
Method:
1. Preheat oven to 180℃, top aluminium foil with ½ tbsp oil of choice and cook chicken for approximately
25 minutes.
2. Spiralize courgette using spiralizer or mandolin.
3. Sauté courgetti in ½ tbsp oil of choice for around 15 minutes.
4. While the courgetti and chicken are cooking, blend avocado, lemon juice and soya milk until smooth and
creamy.
5. Remove chicken from the oven, chop and add to courgetti while still on the hob.
6. Mix in sauce a bit at a time until thoroughly combined.
7. Season with pepper and enjoy!
11
Clean Dinners
Pesto Courgetti with Prawns
r
arge
is in l he
h
t
e
Mak ties for t
ti
quan t healthy l!
c
e
f
mea
per
party
r
e
n
din
Mak
e
und this in
er 1
0m
for a
inu
heal quick an tes
thy m
d
eal.
GF
HP
LC
1
Ingredients:
250g Courgette
80g Peeled Prawns
4 Tsp Basil Pesto
Coconut Oil
Calories
236
Fat (g)
15
Carbs (g)
5.7
Protein (g)
17.6
Method:
1. Stir-fry spiralized courgette in 1 tsp coconut oil for 3-5 minutes until slightly softened.
2. In another pan, stir-fry prawns in coconut oil for 2-6 minutes.
3. Combine pesto with zoodles, top with prawns and enjoy!
12
Clean Dinners
Salmon with Samphire
Sam
p
you hire is g
love
reat
– ge
t you salty foo if
supe
d
r
rfoo fix the s
d wa
y!
owfect l
r
e
p
dish
The
fancy go to
b
r
a
c
s
redit
- all c d
a
my d
GF
HP
LC
1
Ingredients:
1 Tbsp Butter
1 Fillet Salmon
100g Samphire
Calories
366
Fat (g)
25.8
Carbs (g)
1.5
Protein (g)
29.9
Method:
1. Preheat oven to 200℃.
2. Place salmon fillet in the middle of a square of aluminium foil. Drizzle ½ tbsp melted butter over salmon.
3. Fold aluminium foil over salmon and bake for approximately 15 minutes until salmon is fully booked.
4. Wash samphire thoroughly under water before use. Steam over a pan of boiling water for 3-5 minutes
and serve topped with ½ tbsp butter.
13
Clean Dinners
Simple Tuna Nicoise
Add
vine white w
in
g
befo ar to th e
e wa
re p
ter
oach
egg
t
easi o make ing the
er to
th
poa e egg
ch!
g
a lon
after ed
s
i
h
t
e
Make en you n
h
w
b
y
to e
da
hing sy before
t
y
r
e
a
ev
and e
!
quick g in bed
n
i
crash
GF
HP
LC
1
Ingredients:
Salad:
100g Mixed Leaf Salad
115g Tuna
1 Egg
Dressing:
½ Tbsp Olive Oil
½ Tbsp Lemon Juice
½ Tbsp Balsamic Vinegar
1 Tsp Dijon Mustard
Calories
278
Fat (g)
12.5
Carbs (g)
4.2
Protein (g)
35.5
Method:
1. Boil water in a saucepan over the hob.
2. Mix water round to make a whirlpool, then crack egg into a cup and pour directly into the whirlpool.
3. Turn water down to a simmer and wait 3-5 minutes until cooked.
4. Place mixed salad onto a plate and mix with tuna. Top with poached egg.
5. Mix dressing ingredients thoroughly in a cup.
6. Top with dressing and enjoy!
14
Healthy Alternatives
Courgette Pizza Boats
Add
desi topping
r
s
with ed! I lov as
e th
chic
is
spin
ken
a
a
my p ch to in nd
cr
rote
in in ease
take
.
f my
one o -carb,
s
i
s
i
w
Th
rite lo
favou t meals!
fa
high-
HP
LC
GF
1
Ingredients:
2 Courgettes
½ Cup Mozerella
50g Tomato Purée
25g Chopped Tomato
1 Tbsp Olive Oil
Calories
351
Fat (g)
26.8
Carbs (g)
10.6
Protein (g)
17.1
Method:
1. Preheat oven to 200℃ and prepare baking parchment.
2. Cut courgettes in half lengthways and scoop out seeds. Pat insides dry with paper towel.
3. Place courgettes on prepared baking sheet.
4. Brush olive oil over tops of courgette.
5. Combine tomato purée and chopped tomato in a bowl. Blend to make smooth sauce or just combine,
depending on desired texture.
6. Top courgette with tomato sauce and then parmesan.
7. Bake in preheated oven for 14 - 18 minutes and enjoy
15
Healthy Alternatives
Tomato and Meatball Courgetti
Mak
e
is no sure th
e pa
t too
n
coo
king hot wh
ile
– bu
the
sa
r
can nt ingre uce
dien
mak
e it b
ts
itter
!
g
ppin
Try to
with san!
e
parm
Ingredients:
HP
DF
1
50g Wholemeal Pasta
1 Tsp Coconut Oil
½ Onion, finely chopped
150g Tomatoes, chopped
½ a Clove of Garlic
2 Tbsp Tomato Puree
A few Basil Leaves
Pepper
4 Chicken Meatballs
Calories
409
Fat (g)
9
Carbs (g)
47.8
Protein (g)
29.9
Method:
1. Preheat the oven to 180℃.
2. Place meatballs on baking parchment in the middle of the oven, cook for approximately 20 minutes or
until golden brown.
3. Heat 1 tsp coconut oil in a saucepan or frying pan. Cook onion at medium heat until soft.
4. Add garlic to pan, continue to cook for a minute.
5. Add the tomato and tomato puree.
6. Simmer for 15 minutes until thick, season with pepper.
7. While sauce is cooking, cook pasta according to instructions on packet.
8. Mix pasta with tomato sauce, top with meatballs and enjoy!
16
Brunch
Pesto Quinoa on Rye
Add
for a spinach
boo superfo
st!
od
is for
Try th on the
ch
brun nd!
e
week
HP
1
Ingredients:
40g Quinoa
3 Tsp Basil Pesto
2 Slices Rye bread
1 Egg
Calories
374
Fat (g)
15.2
Carbs (g)
43.6
Protein (g)
15.3
Method:
1. Combine quinoa and water at a ratio of 1:2. Cover, reduce to low heat and simmer for around 15 minutes
until quinoa is tender.
2. Toast rye bread
3. Boil water in a saucepan over the hob.
4. Mix water round to make a whirlpool, then crack egg into a cup and pour directly into the whirlpool.
5. Turn water down to a simmer and wait 3-5 minutes until cooked.
6. Drain quinoa and mix with pesto.
7. Top rye bread with quinoa and egg, enjoy!
17
Brunch
Brunch Bagel
kfast
brea
r
o
f
s
–
thi
Have weekend ros
c
e
a
h
on t
ur m re
’
to yo
stick l like you big
e
e
a
f
but
with
ging
indul
.
fry-up
Add
in th bacon b
e
a
no o oven w ked
il for
ith
mor
an e
e
guil indulge ven
t-fre
e br nt
unch
.
HP
1
Ingredients:
1 Whole Egg
1 Egg White
30g Baby Leaf Spinach
1 Wholemeal Bagel
1 Tbsp Oil of choice
Calories
376
Fat (g)
10.3
Carbs (g)
43.7
Protein (g)
23.3
Method:
1. Whisk eggs together and scramble in oil of choice in a saucepan.
2. Place bagel in toaster.
3. Add spinach to saucepan just before removing eggs.
4. Place eggs and spinach on bagel and enjoy!
18
Conversion Charts
Cups
Ounces
Grams
Millilitres
1 cup
8 oz
230 g
240ml
1/2 cup
4 oz
115g
120ml
1/4 cup
2 oz
60g
60ml
1 Tbsp
1 oz
30 g
15ml
1 Tsp
1/3 oz
10g
5ml
Fahrenheit (℉)
Celsius (℃)
Gas Mark
225
110
1/4
250
130
1/2
275
140
1
300
150
2
325
165
3
350
177
4
375
190
5
400
200
6
425
220
7
450
230
8
19
Glossary
Coconut Oil
Although coconut oil is loaded with saturated fats, these have recently been found not to harm the blood lipid profile
as was previously thought. This oil (which is not just used for
cooking) may improve blood cholesterol and reduce your risk
of heart disease.
Courgette
Zucchini
Courgetti
Zoodles
Edamame
Edamame is a young soy bean which is harvested before the
beans harden. They are naturally low in calories and gluten-
free, contain no cholesterol and are an excellent source of protein, iron and calcium.
Rye Bread
Rye is a nutritious cereal grain filled with nutrients. It is thought
to lower cholestoral and improve insulin sensitivity.
Samphire
This is part of the parsley family. It is thought that samphire is
rich in vitamins A, B and C, aids digestion, cleanses the liver
and improves muscle function.
HP = High Protein DF = Dairy Free GF = Gluten Free V = Vegan LC = Low Carb
20
= Serving Size
Acknowledgments
A special thank you goes to all those who have helped me in
the making of this book. I’d particualry like to thank my family,
Jenna Schilstra, Maegan Smith, Alex Nixon, Hannah Cluley, Alisha
Mukherjee, Mary Kiernan and Molly Teshuva for all their support.
A massive thank you goes to Grace Wordsworth for her creative
genius and ability to make my ideas come to life, no matter
what time of the day or night they came to me. Without all these
people, these books would not have been possible.
21