R AT H E R
DELISH
E AT F R E S H , F E E L P E AC H Y
N IAL L KIRKL AND X MEGGAN GRU B B
Hey Guys!
Welcome to our rather delicious and rather yummy
recipe book.
We’re so excited to share our joint venture with you
guys! We are both so, so proud of how this has shaped
and come together. It took a LOT of testing and trialling,
as we wanted to perfect each recipe and ensure they
were all fabulous in their own way.
We wanted to cater this book to as many people as we
could, so we’ve included a mixture of sweet, savoury,
plant-based, veggie, smoothie and shake recipes.
Expect lots of protein-filled goodness.
We so hope that you love our little creation and find a
recipe or two that are your cup of tea!
Happy cooking!
x
Other Books from
the Collection
The Peach Plan: Booty & Legs
The Peach Plan: Upper Boddy & Abs
The Peach Plan 2: ADVANCED
Design and Layout Copyright © Sixteenth Ltd 2018
Text Copyright © Sixteenth Ltd 2018
All rights reserved. No part of this work may be reproduced or utilized in any
form or by any means, electronic or mechanical, including screenshoting,
recording or by information storage and retrievel system, without the prior
written permission of the publisher.
INDEX
Good Morning
01
10 Breakfast Recipes
Later On...
16
15 Savory Recipes
Plant Based
36
7 Vegan Recipes
Sweet Tooth
45
11 Sweet Treats
Smoothie & Shakes
8 Drinks
60
Good Morning!
1 0 B R E A K FA S T R E C I P E S
0 1 | R AT H E R D E L I S H
Breakfast is our favourite part of the day! Some people
prefer a sweeter vibe in the morning and
some prefer savoury, so we’ve put in a bit of a mixture.
We hope you love them!
0 2 | R AT H E R D E L I S H
F E TA , B A S I L A N D
C H E R R Y T O M AT O
F R I T TATA
GLUTEN FREE / VEGGIE
SERVES 4
INGREDIENTS
INSTRUCTIONS
6 eggs
Preheat grill. Whisk the eggs together in a bowl. Add the salt, pepper, oregano and chilli flakes.
50g feta - cubed
1 tbsp olive oil
2 handfuls spinach
1 sweet red pepper - finely
chopped
Heat the olive oil in a small ovenproof frying pan on a medium heat. Add the onions, pepper and
garlic, and cook for 5 minutes. Add the spinach and cook until the leaves have wilted.
Add the feta, vine tomatoes and torn basil to the pan and stir for one minute. Add the egg mixture
to the pan and stir into the frying vegetables. Leave on medium heat for 2 minutes, or until you begin
to see the egg cook around the edges.
2 garlic cloves - finely chopped
½ a red onion - finely chopped
Move the pan to the grill and continue to cook for 3-4 minutes. Top the frittata off with some
crumbled feta.
1 handful vine tomatoes - cut in
half
1 handful fresh basil - torn into
large strips
1 pinch oregano
1 pinch chilli flakes
MACROS
Calories - 221
Carbohydrates - 2.8g
Protein - 7.4g
Fat - 18g
0 3 | R AT H E R D E L I S H
POACHED EGGS & SMASHED
A V O O N S W E E T P O TAT O ‘ T O A S T ’
GLUTEN FREE
VEGGIE
SERVES 1
INGREDIENTS
INSTRUCTIONS
2 thick sweet potato slices
Preheat oven to 200C/180C fan/gas 7. Cut the sweet potato lengthways into two large slices. Place
the slices on a baking dish and season with salt, pepper and oregano. Drizzle additional olive oil
over the sweet potato and bake in oven for 15-20 minutes.
2 eggs
1 avocado
Juice of ½ a lemon
½ garlic clove - finely chopped
1 tbsp olive oil
1 pinch oregano
1 pinch chilli flakes
1 tbsp vinegar
Coriander or basil (to garnish)
MACROS
Halve the avocado and remove the stone. Add the avocado to a bowl with olive oil, lemon juice,
garlic and chilli flakes (optional). Mash the ingredients together until the mixture reaches desired
texture and consistency. Season to taste.
To poach the eggs, bring a saucepan of water to simmer and add the vinegar. Create a small
whirlpool in the saucepan to ensure that the egg comes together easily. Crack eggs into a bowl first
and then add to saucepan. Cook for 2 minutes and then turn off heat. Leave to stand in the water for
8-10 minutes.
Once the sweet potato is cooked, remove from the oven. To plate, spread the smashed avo onto
the sweet potato, before adding the poached eggs. Season with salt, pepper and chilli flakes
(optional). Garnish with fresh coriander or basil.
Calories - 493
Carbohydrates - 12g
Protein - 14g
Fat - 44g
0 4 | R AT H E R D E L I S H
PEANUT BUTTER & CHOC
CHIP GRANOLA
GLUTEN FREE
VEGGIE
SERVES 4
INGREDIENTS
INSTRUCTIONS
250g rolled oats
Preheat oven to 170C/150C fan/gas 3 .
75g organic smooth peanut
butter
1 tbsp maple syrup
2 tbsp melted coconut oil
30g chopped nuts - We use
almonds and pecans
1 tbsp brown sugar
In a large mixing bowl, mix together all the ingredients (except chocolate chips). Continue mixing
until the peanut butter is no longer clumpy. Spread the mixture evenly onto a baking tray lined with
greaseproof paper and place in oven.
Bake for 20 minutes, giving the granola a stir halfway to make sure it doesn’t stick. After 20 minutes,
remove and leave to cool. Add the chocolate chips to the mixture once cool. Can be eaten with
milk or greek yoghurt.
1 tsp cinnamon (you may want to
add more if you like)
30g dark chocolate chips
MACROS
Calories - 406
Carbohydrates - 46g
Protein - 11.9g
Fat - 18g
0 5 | R AT H E R D E L I S H
O V E R N I G H T O AT S
SERVES 1
INGREDIENTS
INSTRUCTIONS
80g rolled oats
Place all the dry ingredients in an airtight jar and stir well. Add the milk and stir again until well mixed.
Seal the jar and store in the fridge overnight.
1 tbsp peanut butter
1 tbsp chia seeds
Tip: You may want to add a scoop of protein powder to boost the protein content.
1 tbsp cocoa powder
200ml coconut milk (you may
want to add more or less
depending on how thick you
want your overnight oats)
MACROS
Calories - 501
Carbohydrates - 63g
Protein - 17.3g
Fat - 19g
GLUTEN FREE
VEGGIE
0 6 | R AT H E R D E L I S H
0 7 | R AT H E R D E L I S H
FIERY CHORIZO
SHAKSHUKA
SERVES 2
INGREDIENTS
INSTRUCTIONS
1 tbsp olive oil
Heat the olive oil in small cast iron pan (doesn’t have to be cast iron but it looks cool!) on a medium
heat. Add the chorizo and fry for 4 minutes. Add the onions, peppers and chilli, and fry until they
soften.
50g spicy smoked
chorizo - sliced
½ red onion - finely chopped
½ red pepper - finely chopped
1 red chilli - deseeded and finely
chopped
400g tin chopped tomatoes
1 tbsp oregano
3 eggs
Stir in the tomatoes, salt, pepper and oregano. The shakshuka will be thick enough when you can
create a well in the tomato sauce and see the bottom of the pan. It is then ready for the eggs!
Crack the eggs into the pan and leave to cook for 8-10 minutes. Crumble feta evenly over the
shakshuka. You may want to place the shakshuka under a grill for a couple of minutes to finish
cooking the eggs and bake the feta slightly.
Finish by garnishing with fresh torn basil. Serve with toasted sourdough (optional, and depends on
your gluten tolerance).
50g feta
1 handful fresh basil - torn into
big pieces
GLUTEN FREE
(WITHOUT SOURDOUGH)
MACROS
Calories - 408
Carbohydrates - 8.5g
Protein - 21g
Fat - 31g
0 8 | R AT H E R D E L I S H
APPLE &
CINNAMON
PORRIDGE
GLUTEN FREE / VEGGIE
SERVES 1
INGREDIENTS
INSTRUCTIONS
1 tsp coconut oil
In a small saucepan, heat the coconut oil on medium heat. Add the apple slices and fry for 2
minutes. Add the ground cinnamon and brown sugar, and stir in with the apples. Fry until the apples
are nice and soft, then remove from heat.
½ apple - sliced
1 tsp ground cinnamon
1 tsp brown sugar
80g rolled oats
150ml milk of your choice
1 handful walnuts - chopped
In a different saucepan, add the oats, milk and a splash of water on a medium heat. Cook the oats
whilst constantly stirring. Add a sprinkle of cinnamon to the porridge if you wish. Cook oats until the
porridge reaches your desired consistency and texture.
Place the porridge in a bowl. Top with the cinnamon apples, chopped walnuts and a sprinkling of
brown sugar.
MACROS
Calories - 450
Carbohydrates - 62g
Protein - 9.8g
Fat - 18g
0 9 | R AT H E R D E L I S H
1 0 | R AT H E R D E L I S H
AV O C A D O
BAKED EGGS
GLUTEN FREE
DAIRY FREE
SERVES 1
INGREDIENTS
INSTRUCTIONS
1 large avocado
Place the bacon under the grill at high heat. Grill for 5-6 minutes and set aside.
2 eggs
1 pinch chilli flakes
2 rashers of streaky bacon
(optional)
MACROS
Calories - 449
Carbohydrates - 12g
Protein - 18.7g
Fat - 37.5g
Preheat oven to 200C/180C fan/gas 6. Halve the avocado and remove the stone. Remove a small
slice from the back of each avocado half to make a flat surface - this is to stop the avocado from
rolling around later on.
Using a tablespoon, make the hole in the centre of each avocado half slightly larger, in order to
make room for the egg. Crack an egg in either half and season with salt and pepper, plus chilli flakes
if you wish.
Place the avocado in oven and bake for 15-20 minutes. Check that the eggs are cooked through
before removing from oven. Season the baked avocados and serve with grilled bacon.
1 1 | R AT H E R D E L I S H
CHILLI SCRAMBLED
EGGS ON
SOURDOUGH
SERVES 1
INGREDIENTS
INSTRUCTIONS
1 shallot - finely chopped (can
use white onion)
Heat the butter in a small frying pan on a low heat. Add finely chopped shallot and chilli to the
butter, frying for 3-4 minutes.
1 small red chilli - deseeded and
finely chopped (if you want it
spicier, leave the seeds in)
Crack the eggs into the frying pan and stir until they are mixed. Continue stirring the eggs constantly
until they are cooked and start to turn fluffy, then remove from heat.
3 eggs
2 slices sourdough bread
Toast and butter the sourdough, then serve the scrambled eggs over the bread. Garnish with
coriander and chives. You may also want to fry or roast the vine tomatoes to add to the dish.
1 large knob butter
Small bunch coriander and
chives (to garnish)
Vine tomatoes (optional)
MACROS
Calories - 510
Carbohydrates - 40g
Protein - 24g
Fat - 28g
1 2 | R AT H E R D E L I S H
B L U E B E R R Y P R O T E I N PA N C A K E S
W/ FRIED BANANA
GLUTEN FREE
SERVES 2
INGREDIENTS
INSTRUCTIONS
For pancakes:
60g oats
Blend the oats, cinnamon, whey protein, egg, milk and banana in a food processor. Empty into a
small bowl and add blueberries.
1 tsp cinnamon
1 serving vanilla whey protein
1 egg
50ml milk
1 small banana
50g blueberries
1 tbsp coconut oil
For fried bananas:
2 bananas
1 tsp coconut oil
Slice the remaining bananas lengthways. Heat 1 tsp of coconut oil in a small frying pan. Add the
bananas and fry for 2 minutes. Add honey and a pinch of cinnamon to the pan. When bananas have
softened, take off the heat and set aside.
Heat one tbsp of coconut oil in another small frying pan on a low heat. Once melted, slowly pour
the pancake mixture into the pan. You can make small or large pancakes, depending on how big
your pan is.
Fry each pancake for a couple of minutes and then flip and cook for another 2-4 minutes. Repeat
until you have used all the pancake mixture, adding a tiny amount of extra coconut oil each time to
make sure the pan doesn’t get too dry.
Stack the pancakes and add fried bananas to the stack!
1 tbsp honey
MACROS
Calories - 382
Carbohydrates - 37g
Protein - 17.5g
Fat - 18.4g
1 3 | R AT H E R D E L I S H
MANGO
S M O OT H I E B OW L
SERVES 1
INGREDIENTS
INSTRUCTIONS
250g frozen mango
Blend the mango, banana, milk and honey together in a food processor. Pour into a bowl and add
toppings that you fancy.
300ml coconut milk
2 tsps honey
Tip: You may want to add a scoop of protein to boost the protein content!
1 frozen banana
Toppings: (optional)
1 tbsp flaked almonds
2 tbsp chia seeds
Handful of fruit
MACROS
Calories - 519
Carbohydrates - 87g
Protein - 7g
Fat - 16g
GLUTEN FREE
VEGGIE
DAIRY FREE
1 4 | R AT H E R D E L I S H
1 5 | R AT H E R D E L I S H
Later On...
1 5 S AV O U R Y R E C I P E S
1 6 | R AT H E R D E L I S H
These savoury meals are perfect to have during the day
or in the evening. There is a mix of meat-based and veggie
dishes but we’re got a plantbased section a little later, so
you’re all covered. There is a huge variety here, from pasta
dishes to curries and even a KFC inspired dish (just a little
healthier) so we’re sure you’ll be able to find your dinner
plans for tonight!
1 7 | R AT H E R D E L I S H
PA N F R I E D C O D W /
HOMEMADE CHIPS &
MUSHY PEAS
SERVES 2
INGREDIENTS
INSTRUCTIONS
600g Maris Piper potatoes
Preheat oven to 200c/180C fan/gas 6. Boil water in a large saucepan. Chop the potatoes ino
roughly 1-2cm thick chips. Add the potatoes to boiling water and par boil for 4-5 minutes. Drain the
potatoes and place in a large baking tray.
2 tbsp olive oil
Small bunch of thyme
250g peas
Juice of ½ a lemon
2 cod fillets
1 tbsp plain flour
2 cloves garlic
MACROS
Calories - 532
Carbohydrates - 62g
Protein - 33g
Fat - 16g
Drizzle one tbsp of olive oil over the chips and then season with salt, pepper and add a few sprigs
of thyme. Place in the oven and cook for 45 minutes, stirring occasionally to make sure the chips
don’t stick to the baking dish.
When the chips have about 15/20 minutes left in the oven, cook the peas by microwaving or
steaming them for 2-3 minutes. Place the peas, lemon juice and pepper to taste in a food processor
and blend.
Lightly dust the cod fillets with flour and season with salt & pepper. Heat one tbsp of olive oil in
frying pan on medium heat. Add garlic and a few sprigs of thyme, and fry for 2 minutes. Add the cod
fillets to the pan, and try not to move the fillets whilst cooking. After 3 minutes flip each fillet. Cook
until the cod fillets start to brown and crispen on the outside.
Plate the cod fillets alongside the roasted potato chips and mushy peas. You may also want to add
some roasted vine tomatoes to this meal.
1 8 | R AT H E R D E L I S H
TUNA & SWEET RED
P E P P E R S PA G H E T T I
SERVES 2
INGREDIENTS
INSTRUCTIONS
200g uncooked spaghetti
Boil one large saucepan of water. Add a pinch of salt to the water and then add spaghetti. Cook for
8 minutes.
1 tbsp olive oil
2 garlic cloves - finely chopped
1 handful shallots - finely
chopped
1 sweet red pepper - finely
chopped
1 chilli - deseeded and finely
chopped
Whilst the pasta cooks, heat the olive oil in a frying pan. Add the garlic and shallots, and fry for 2
minutes. Then add the pepper and chilli, continuing to cook until the pepper starts to soften. When
it has softened, add the drained tuna, spinach, tomatoes and stir. Finally, add the cooked pasta and
stir until all the ingredients are well mixed.
Add the creme fraiche, a squeeze of ketchup, and the lemon juice. Season to taste and garnish with
torn fresh basil.
2 small tins (200g) of tuna in
spring water
1 handful spinach
2 tomatoes - chopped
1 tbsp creme fraiche
1 squeeze ketchup
Juice of ½ a lemon
1 small handful fresh basil
MACROS
Calories - 576
Carbohydrates - 77g
Protein - 19.3g
Fat - 19g
1 9 | R AT H E R D E L I S H
VEGGIE CHILLI
MAC ‘N’ CHEESE
SERVES 2
INGREDIENTS
INSTRUCTIONS
1 tbsp olive oil
Heat the olive oil in pan on medium heat. Add the onions, red pepper and garlic and cook until
onions and pepper start to soften. Then add the Quorn mince.
1 onion - finely chopped
1 red pepper - finely chopped
2 garlic cloves - finely chopped
200g Quorn mince
1 tbsp ground cumin, chilli
powder, paprika, oregano (chilli
powder will obviously make it
spicy, so if you’re not a fan, leave
it out!)
Add all the spices and stir into mince and vegetables. Add the tomatoes and kidney beans, stir well
and leave to simmer for 5-8 minutes. Keep stirring to ensure it doesn’t stick to the pan.
Add the macaroni pasta to the sauce along with 200˚ ml water, leave to simmer for 10 minutes,
stirring occasionally. Add the cheese, stir well and then serve.
* If you want a meatier option, swap the quorn mince for a 5% fat lean beef mince instead.
400g chopped tomatoes
100g kidney beans - drained and
rinsed
100g macaroni pasta
200ml water
100g mature cheddar
MACROS
Calories - 684
Carbohydrates - 67g
Protein - 40g
Fat - 25g
VEGGIE
2 0 | R AT H E R D E L I S H
BBQ-ORANGE
CHICKEN STUFFED
W/ MOZZARELLA
& A S PA R A G U S
GLUTEN FREE
SERVES 3
INGREDIENTS
INSTRUCTIONS
For BBQ sauce:
1 tbsp olive oil
Mix the BBQ sauce ingredients together in a bowl. Wrap 3 chicken breasts in cling film or
greaseproof paper and flatten breasts with a meat pounder or rolling pin.
3 tbsp ketchup
1 ½ tbsp mustard
1 tbsp honey
1 splash soy sauce
Zest of one orange
Pinch smoked paprika
Pinch chilli flakes
Cut the mozzarella into three flat, long pieces and wrap around the asparagus tips. Coat each
chicken breast with BBQ sauce and wrap the breast around the mozzarella and asparagus.
Heat the olive oil in a frying pan on low heat. Add the garlic and fry for 2 minutes. Add the chicken
breasts to the pan and cook slowly, flipping regularly and recoating the chicken with remaining BBQ
sauce.
Check that the chicken is cooked through before serving. This goes well with mashed or boiled
potatoes and some greens.
3 chicken breasts
100g mozzarella
MACROS
Asparagus tips (approx 9)
(Served with 250g of mashed white potatoes)
Calories - 574
Carbohydrates - 61g
Protein - 35g
Fat - 21g
1 tbsp olive oil
3 garlic cloves
2 1 | R AT H E R D E L I S H
2 2 | R AT H E R D E L I S H
SALMON VEGGIE
RICE BOWL
GLUTEN FREE
DAIRY FREE
SERVES 2
INGREDIENTS
INSTRUCTIONS
150g brown rice (uncooked)
Preheat oven to 200C/180C fan/gas 6. Boil a large saucepan of water and add the brown rice. Cook
for 25 minutes (time may vary depending on where you buy your rice).
2 salmon fillets
1 tbsp olive oil
1 garlic clove - crushed
1 tsp dijon mustard
1 tsp oregano
1 pinch chilli flakes
Juice of ½ a lemon
Marinade the salmon fillets with olive oil, crushed garlic, mustard, oregano, chilli flakes and a
squeeze of lemon. Cover the fillets in tin foil and place in oven for 12 minutes. Remove foil and cook
in the oven for 3 more minutes.
Once the rice is cooked, remove and drain. Add the rice to a large bowl and mix in the sesame oil,
kale and spring onions and red pepper. Season to taste.
Serve and enjoy!
1 tbsp sesame oil
1 handful kale
A few spring onions - cut into
long diagonal strips
1 red pepper - cut into long thin
strips
MACROS
Calories - 694
Carbohydrates - 61g
Protein - 30g
Fat - 36g
2 3 | R AT H E R D E L I S H
KFC STYLE
CHICKEN STRIPS
SERVES 3
INGREDIENTS
INSTRUCTIONS
80g plain cornflakes
Preheat oven to 200C/180C fan/gas 6. Blend 60g of the cornflakes and partially crush the rest (this is
to add some texture to the strips). Add the corn flakes, cayenne pepper and parsley to a large bowl
and mix well.
Pinch of cayenne pepper
1 handful of parsley - finely
chopped
400g chicken breast
1 egg
1 tbsp flour
MACROS
Calories - 412
Carbohydrates - 51g
Protein - 36g
Fat - 5g
Cut each chicken breast into long, thin strips. Crack and beat the eggs in a small bowl. Add flour
to another small bowl. Dip and coat each strip in flour, then egg mixture and then coat in cornflake
mixture.
Line a baking tray with greaseproof paper and place coated chicken strips on tray. Cook in the oven
for 15 minutes and remove from oven.
Sprinkle cayenne pepper to garnish the chicken strips. Serve with homemade chips**.
**see p.18 for homemade chips recipe.
GLUTEN FREE
2 4 | R AT H E R D E L I S H
BUTTER CHICKEN
WITH FRAGRANT RICE
GLUTEN FREE
SERVES 3
INGREDIENTS
INSTRUCTIONS
1 tbsp turmeric
In a large bowl, mix together 1 tbsp of turmeric, ground cumin, ground coriander, along with the chilli
powder and coconut milk.
1 tbsp ground cumin
1 tbsp ground coriander
1 pinch chilli powder
400ml coconut milk
300g chicken breast
1 tbsp ghee (can use olive oil
instead)
1 onion - finely chopped
4 garlic cloves - finely chopped
400ml chopped tomatoes
1 handful spinach
250g long grain rice
1 tsp turmeric
1 cinnamon stick
1 handful peas
1 handful chopped cashews
Cut chicken into small cubes. In a large pan, heat the ghee. Add onions and garlic, and cook until
onions begin to brown. Add the chicken cubes and cook until the chicken is no longer pink on the
outside.
Add the coconut milk mixture to the pan and stir well. Cook for five minutes and add the chopped
tomatoes. Stir well and leave to simmer for 10 minutes. Then add the spinach and stir through.
Season to taste.
Bring a large saucepan of water to boil. Add the rice to saucepan, then add the remaining turmeric
and cinnamon stick (this is optional but it makes the rice look really cool and tastes good!)
Once cooked, remove and drain the rice. Add the peas and chopped cashews and stir through
the rice.
Serve and enjoy!
MACROS
Calories - 621
Carbohydrates - 70g
Protein - 37g
2 5 | R AT H E R D E L I S H
Fat - 21g
TURKEY & 3 CHEESE
STUFFED PEPPERS
SERVES 2
INGREDIENTS
INSTRUCTIONS
100g brown rice - uncooked
Boil water in large saucepan. Add the brown rice and cook for 25 minutes (may vary).
4 decent sized red peppers
1 tbsp olive oil
2 garlic cloves - finely chopped
5-6 shallots - roughly chopped
300g lean turkey mince
200ml passata
50g mozzarella - torn into small
pieces
50g feta - crumbled
1 handful spinach
1 pinch Italian herb seasoning
15g breadcrumbs
15g grated parmesan
Heat the olive oil in a large frying pan on medium/low heat. Add the garlic and shallots, and cook for
4-5 minutes. Add the turkey mince and cook until the turkey is no longer pink.
Add the passata and stir well, then cook for 10 minutes on a low heat. Add the mozzarella, feta and
spinach to the pan. Stir well. Remove from the heat once the spinach is wilted and the cheese starts
to melt.
Remove and drain your rice, then add to large frying pan. Stir the rice through the turkey mince. Add
Italian herb seasoning and season to taste with salt and pepper.
Cut the very top of the peppers off, remove the seeds and membrane from inside.
With a tablespoon, stuff each pepper to the brim with the turkey mixture from the pan. Finally,
sprinkle breadcrumbs and grated parmesan onto the top of each pepper. Place peppers beneath a
very hot grill for 4-5 minutes to crispen the top.
MACROS
Calories - 666
Carbohydrates - 45g
Protein - 51g
Fat - 30g
2 6 | R AT H E R D E L I S H
2 7 | R AT H E R D E L I S H
BRUNCH
PIZZA
SERVES 2-4
INGREDIENTS
INSTRUCTIONS
75g plain flour
Preheat oven to 200C/180c fan/gas 6. Mix the plain flour, whole wheat flour, yeast, 1 tbsp olive oil
and a crack of salt in a large mixing bowl. Then add 75ml of water and mix together until the dough
starts to form a firm ball. Knead for a few minutes on a lightly floured surface.
75g wholewheat flour
1 sachet yeast (7g)
75ml water
2 tbsp olive oil
400g chopped tomatoes
2 garlic cloves - finely chopped
Handful of broccoli florets.
100g smoked salmon
60g feta - crumbled
1 egg
1 handful mixed watercress,
spinach & rocket salad
1 pinch Italian herbs seasoning
1 pinch chilli flakes
Drizzle with olive oil and roll the dough ball out on the lightly floured surface into a thin pizza base.
Precook the pizza base in the oven for 10 minutes and remove.
In a small saucepan, add the chopped tomatoes, garlic and 1 tbsp olive oil and cook on a low heat
for 10 minutes. Season with salt, pepper and Italian herb seasoning. Then continue to cook for an
extra 10 minutes whilst stirring frequently.
Spread the tomato sauce over the pizza base, then the broccoli florets, smoked salmon and
crumbled feta. Bake the pizza for 10 minutes and then remove. Crack an egg on the centre of the
pizza and cook for another 5 minutes.
Once the egg is cooked through, remove the pizza from the oven and spread the watercress,
spinach & rocket salad across the pizza.
MACROS (PER 1/4 OF PIZZA)
Calories - 283
Carbohydrates - 44g
Protein - 17g
Fat - 11g
2 8 | R AT H E R D E L I S H
PHILLADELPHIA
P E S T O P A S TA
SERVES 3
INGREDIENTS
INSTRUCTIONS
250g farfalle pasta
Boil a large saucepan of water and add the pasta. Cook the pasta for 8 minutes and drain and set
aside.
1 tbsp olive oil
300g chicken breast
3 garlic cloves - finely chopped
1 tbsp oregano
1 sweet red pepper - chopped
into thin strips
1 red onion - finely chopped
70g fresh pesto
Heat the olive oil in a large frying pan. Add the chicken to the pan and cook until the chicken is no
longer pink. Add the garlic and oregano whilst stirring and cook for 2 minutes. Add the pepper and
onion, and cook until soft.
Stir the pesto and Philadelphia together. Add add the cooked pasta and stir well to combine.
Mix through the cherry tomatoes and pine nuts before serving. Garnish with grated parmesan.
½ pack Philadelphia light
(90g) - or suitable soft cheese
alternative
A handful of cherry tomatoes halved
25g pine nuts
A handful of grated parmesan
MACROS
Calories - 676
Carbohydrates - 62g
Protein - 39g
Fat - 28g
2 9 | R AT H E R D E L I S H
GRILLED PERI PERI CHICKEN
& HALLOUMI WRAP
SERVES 1
INGREDIENTS
INSTRUCTIONS
100g chicken breast
Preheat grill to 240C/220C fan/gas 9. Cut the chicken breast into long thin pieces and add to the
peri peri sauce in a small bowl. Leave this to marinade for 15 minutes.
40ml peri peri sauce
25g sliced halloumi
1 tbsp mayonnaise
1 tortilla wrap
1 handful mixed salad
Place the chicken under the grill for 4 minutes, and then add the halloumi. Grill for 2 more minutes
before removing - check to make sure the chicken is cooked through.
Spread the mayo across the tortilla wrap and add the mixed salad, chicken, halloumi and avocado.
Wrap that baby up and enjoy!
½ avocado - thinly sliced
MACROS
Calories - 609
Carbohydrates - 39g
Protein - 35g
Fat - 34g
3 0 | R AT H E R D E L I S H
P R AW N
STIR FRY
SERVES 2
INGREDIENTS
INSTRUCTIONS
1 tbsp sesame oil
Heat sesame oil in a wok on a very high heat. Add the king prawns, soy sauce, ginger and garlic and
fry for 5 minutes.
150g king prawns
1 tbsp soy sauce
1 cube ginger - finely chopped
1 garlic clove - finely chopped
Add spring onion, sweet red pepper and brocolli, and fry for another 3-5 minutes.
Add noodles and kale, and stir in well. Cook noodles for 4-5 minutes before serving. Garnish with
chopped chilies, coriander and soy sauce.
1 spring onion - chopped
½ sweet red pepper - chopped
4 tenderstem broccoli stems chopped
250g egg noodles
1 handful kale
1 tsp chopped chilies (for
garnish)
Chopped coriander (for garnish)
1 tsp soy sauce (for garnish)
MACROS
Calories - 353
Carbohydrates - 35g
Protein - 22g
Fat - 11g
3 1 | R AT H E R D E L I S H
V E G E TA B L E
LASAGNA
VEGGIE
SERVES 2
INGREDIENTS
INSTRUCTIONS
1 tbsp of olive oil
Preheat oven to 200C/180C/gas 6. Heat olive oil in large frying pan on a medium heat. Add the
aubergine and fry for 5 minutes. Then add the onions, pepper, celery, courgette and garlic.
1 aubergine - peeled and cut into
small chunks
1 onion - finely chopped
2 celery sticks - finely chopped
1 courgette - chopped in slices
then halved
2 cloves of garlic - finely
chopped
400ml passata
Fry for 5 minutes until the onion starts to brown and the courgette softens. Add passata, chopped
tomatoes and Italian herb seasoning. Stir, cover and cook for 10 minutes. Add a splash of
Worcestershire sauce, chopped basil and a squirt of ketchup and stir in well.
Spoon sauce onto dish and cover with the pasta sheets. Continue stacking the lasagna in a small
baking dish until the sauce is used up. In a large bowl, mix together frozen spinach, cheddar and
ricotta cheese and evenly spread on top of the lasagna.
Place in the oven and bake for 45 minutes before removing. Serve with a green salad.
1 can chopped tomatoes
Pinch Italian herb seasoning
MACROS
1 red pepper - chopped
Calories - 506
Carbohydrates - 53g
Protein - 22.3g
Fat - 21g
Splash of Worcestershire sauce
1 handful basil - chopped
Squirt of ketchup
6-7 lasagna pasta sheets
150g frozen spinach
150g ricotta cheese
Handful of cheddar
3 2 | R AT H E R D E L I S H
3 3 | R AT H E R D E L I S H
CHORIZO CHICKEN
KIEVS W/
N E W P O TAT O E S
SERVES 2
INGREDIENTS
INSTRUCTIONS
400g new potatoes
Rinse and chop the new potatoes in halve. Boil a saucepan of water and steam potatoes for 15
minutes.
30g chorizo - finely chopped
2 skinless chicken breast
3 tbsp garlic & herb Philadelphia
(or suitable soft cheese
alternative)
40g plain flour
2 eggs - beaten
25g breadcrumbs
2 tbsp olive oil
4 garlic cloves
1 handful parsley
1 handful spinach
1 handful pine nuts
Chop the chorizo. Cut a deep pocket into each chicken breast. Stuff the breasts with finely
chopped chorizo & garlic and herb Philadelphia. Make sure the stuffing is well concealed.
Coat each chicken breast first with flour, then beaten eggs and finally with breadcrumbs.
Heat the olive oil in large pan. Cook the chicken on a low heat for 15 minutes, constantly flipping
them to make sure they don’t stick to the pan. Make sure they are cooked through before removing!
In a separate pan, add the potatoes, garlic and parsley to the pan on a low heat. Drizzle with olive
oil before adding the spinach and pine nuts. Stir the potatoes until the spinach has wilted and then
serve and eat!
MACROS
Calories - 609
Carbohydrates - 46g
Protein - 50g
Fat - 23g
3 4 | R AT H E R D E L I S H
SAUSAGE
P A S TA
SERVES 2
INGREDIENTS
INSTRUCTIONS
250g uncooked pasta
Boil a large saucepan of water and add pasta. Cook for 8 minutes (may vary depending on pasta)
and then drain.
1 tbsp olive oil
4 Heck Chicken sausages chopped into large pieces
1 onion - finely chopped
1 sweet red pepper - finely
chopped
2 garlic cloves - finely chopped
400g tin chopped tomatoes
1 tsp white vinegar
1 pinch chilli flakes
1 pinch Italian herb seasoning
2 handfuls spinach
1 handful grated parmesan
Heat the olive oil in large frying pan on a medium heat and add chopped sausages. Fry for 3-4
minutes and then add onions, pepper and garlic. Fry for another few minutes until the onions start to
soften and add chopped tomatoes.
Stir in the tomatoes, cover and let it simmer for 10 minutes. If it becomes too dry, add splashes
of water. Add the vinegar, chilli flakes, italian herb seasoning and spinach. Stir and cook until the
spinach wilts.
Season with salt, pepper and more italian herb seasoning. Serve the pasta and sprinkle grated
parmesan on top.
MACROS
Calories - 482
Carbohydrates - 53g
Protein - 28g
Fat - 10g
3 5 | R AT H E R D E L I S H
Plant Based
7 VEGAN RECIPES
3 6 | R AT H E R D E L I S H
Our third section in the book is one we were so excited
to include: plant-based! We really wanted the book to be
diverse and to cater to everybody, and in this section Niall
and I worked extra hard to create interesting yet delicious
combinations. I think we cracked it!
3 7 | R AT H E R D E L I S H
CAULIFLOWER &
CHICKPEA MASALA
GLUTEN FREE
DAIRY FREE
VEGGIE
SERVES 3
INGREDIENTS
INSTRUCTIONS
1 onion - finely chopped
Place the masala paste ingredients in a food processor and blend until smooth. Heat the olive oil in
a frying pan on a medium/low heat. Add the onions and fry until golden brown. Stir blended Masala
Paste into the onions and after a few minutes, add chopped tomatoes and pepper and continue
stirring.
400g chopped tomatoes
400g coconut milk
1 whole cauliflower - chopped
into large pieces
1 red pepper - chopped long and
thin
250g drained chickpeas
Add the coconut milk and cauliflower. Cover and leave to simmer on a low heat, stirring
occasionally for 10 minutes. Check the cauliflower is cooked, then add the chickpeas and spinach
and stir into the curry. Leave to simmer on a low heat whil you cook the rice.
1 handful spinach
Boil a large saucepan of water. Add the rice and simmer for 12 minutes - do not stir the rice or it will
go sticky. Once cooked, drain the rice and serve with the curry.
250g long grain white rice
Garnish the curry with coriander and chopped cashews.
Coriander and chopped
cashews (for garnish)
For Masala Paste:
4 garlic cloves
1 cube fresh ginger
1 tsp cumin
1 tsp dried coriander
1 pinch chilli powder
1 tbsp olive oil
MACROS
Calories - 518
Carbohydrates - 85g
Protein - 14g
Fat - 10g
3 8 | R AT H E R D E L I S H
A S P A R A G U S , T O M AT O &
V E GA N P E S TO P I Z Z A
DAIRY FREE
VEGGIE
SERVES 2-4
INGREDIENTS
INSTRUCTIONS
5g plain flour
Preheat oven to 200C/180C fan/gas 6. Mix the plain flour, whole wheat flour, yeast, 1 tbsp olive oil
and a crack of salt in a large mixing bowl. Add 75ml of water and mix together until the dough starts
to form a firm ball. Knead for a few minutes on a lightly floured surface.
75g whole wheat flour
1 sachet yeast (7g)
2 tbsp olive oil
75ml water
400g chopped tomatoes
2 garlic cloves - finely chopped
1 pinch Italian herb seasoning
6 asparagus tips
3 cherry tomatoes - chopped
1 red pepper - chopped
½ red onion - cut into large
chunks
120g vegan mozzarella cheese
3 dollops homemade vegan
pesto (see p.45)
Drizzle the dough with olive oil and roll it out on the lightly floured surface into a thin pizza base.
Precook the pizza base in the oven for 10 minutes and remove.
In a small saucepan, add the chopped tomatoes, garlic and 1 tbsp olive oil and cook on a low heat
for 10 minutes. Season with salt, pepper and italian herb seasoning. Continue to cook for an extra
ten minutes whilst stirring frequently. You can also use a premade pizza base sauce if you wish.
Spread the tomato sauce over the pizza base. Add the asparagus tips, cherry tomatoes, red pepper
and red onion to the pizza. Lastly, add the vegan pesto and vegan cheese.
Cook the pizza for 15 - 20 minutes in the oven.
MACROS (1/4 OF THE PIZZA)
Calories - 295
Carbohydrates - 41g
Protein - 7.7g
Fat - 10g
3 9 | R AT H E R D E L I S H
CHILLI & MAPLE
S Y R U P T O F U TA C O S
SERVES 2
INGREDIENTS
INSTRUCTIONS
1 tbsp coconut oil
Firstly, drain the tofu and then chop into small cubes. Mix together marinade ingredients in a small
bowl and then add the tofu and mix well. Store in the fridge for 30 minutes.
1 tsp cumin
1 tsp ground coriander
1 garlic clove - finely chopped
1 chilli - deseeded and finely
chopped
1 tbsp maple syrup
1 tbsp tomato puree
225g Tofooco smoked Tofu (you
can have plain as well)
Mash the avocado in a bowl. Add a squeeze of lime, garlic, tomato and fresh coriander and mix into
the avocado. Season to taste with salt and pepper.
In a large frying pan, heat the olive oil and add the marinated tofu to the pan. Fry for roughly 5
minutes, then add the red onion and red pepper. Fry for another 5 minutes, until the tofu turns
golden brown and starts to crispen.
Stack the tacos like so: lettuce at the bottom, then tofu and then guac. You might also like to add
salsa to the taco!
1 avocado
Juice ½ a lime
1 garlic clove - finely chopped
1 tomato - chopped
Fresh coriander - finely chopped
MACROS
Calories - 589
Carbohydrates - 43g
Protein - 20g
Fat - 38g
1 tbsp olive oil
1 sweet red pepper - finely
chopped
½ a red onion - finely chopped
8 taco shells
Shredded lettuce
4 0 | R AT H E R D E L I S H
4 1 | R AT H E R D E L I S H
SESAME CRUSTED
TO F U W/ R I C E
N O O D L E S & WA L N U T S
SERVES 2
INGREDIENTS
INSTRUCTIONS
200g rice noodles
Boil a large saucepan of water and cook the rice noodles.
2 tbsp sesame oil
3 tbsp soy sauce
2 tbsp flour
3 tbsp sesame seeds
140g Tofooco Tofu chunks (or
suitable alternative)
1 big handful kale
1 tbsp coconut oil
Tenderstem broccoli - chopped.
In a small bowl, mix one teaspoon of sesame oil and two teaspoons of soy sauce. Mix flour and
sesame seeds on a separate plate. Dip each tofu chunk in the first bowl and then coat the tofu in
the sesame seeds/ flour mix.
Heat the coconut oil in a large frying pan on a medium heat and add the sesame crusted tofu. Fry for
8-10 minutes, constantly stirring, until the tofu starts to brown and then remove from heat.
Bring a small saucepan of water to a simmer and steam the kale and broccoli for 4-5 minutes. In a
large mixing bowl, mix the noodles, kale, broccoli, nuts and sunflower seeds. Add a teaspoon of
sesame oil, chilli powder/ flakes and 1 tbsp of soy sauce (you may want to add more) and mix in.
Serve the noodles in a bowl and top with the sesame crusted tofu. Garnish with sunflower seeds.
Sunflower seeds (to garnish)
1 handful walnuts - roughly
chopped
MACROS
Pinch chilli powder or chilli
flakes (to garnish)
Calories - 539
Carbohydrates - 31g
Protein - 15.4g
Fat - 39g
4 2 | R AT H E R D E L I S H
R O A S T E D V E G E TA B L E S S P A G H E T T I
W/ F R E S H H O M E M A D E P E S TO
SERVES 2
INGREDIENTS
INSTRUCTIONS
Pesto:
15g pine nuts
Preheat oven to 200C/180C fan/gas 6. Place the bell peppers, courgette, red onion and asparagus
into a baking dish. Drizzle vegetables with a tablespoon of olive oil, then season with salt, pepper
and oregano. Roast in the oven for 30 minutes.
10g sunflower seeds
2 tbsp olive oil
1 big handful basil leaves roughly chopped
1 clove garlic - finely chopped
To make the pesto, blend all pesto ingredients in a food processor. Add small amounts of water
until it reaches a saucey consistency.
Boil water in large saucepan and cook spaghetti for 8 minutes. Remove, drain and add to a large pan
on a low heat. Add the pesto and roasted vegetables and stir in to the pasta.
Top with a few pine nuts and a squeeze of lemon before eating.
2 bell peppers - chopped into
large chunks
1 courgette - sliced and then
halved
½ red onion - cut into big chunks
1 handful asparagus tips chopped
MACROS
Calories - 641
Carbohydrates - 83g
Protein - 17.5g
Fat - 28g
1 tbsp olive oil
1 tbsp oregano
200g spaghetti
1 handful pine nuts (garnish)
½ lemon
4 3 | R AT H E R D E L I S H
CHICKPEA &
SWEET RED
PEPPER BURGERS
SERVES 2
INGREDIENTS
INSTRUCTIONS
120g chickpeas
Pulse together the chickpeas and kidney beans in a food blender. Then add the peppers, red onion,
coriander, lemon and blend.
120g kidney beans - rinsed and
drained
½ sweet red pepper - finely
chopped
½ a small red onion - finely
chopped
1 handful coriander leaves chopped
Transfer blended ingredients into a bowl. Add the breadcrumbs and flour, mixing it all together.
Make a giant patty and store in fridge for half an hour.
After the patty has been in the fridge for 30 minutes, split it into two. Lightly dust each patty with
plain flour.
½ lemon juice
Heat the coconut oil in frying pan on a medium heat and add the patties to the pan. Cook for
roughly five minutes on each side. You can add some red pepper to the pan if you wish.
30g breadcrumbs
Serve burger on a bun with a slice of tomato, red onion and a squirt of ketchup.
2 tbsp plain flour
1 tbsp coconut oil
1 red pepper (optional)
1 clove garlic - finely chopped
1 burger bun - make sure its
vegan!
Slice of red pepper, red onion
and lettuce to garnish
MACROS
Calories - 439
Carbohydrates - 66g
Protein - 17g
Fat - 15g
4 4 | R AT H E R D E L I S H
Sweet Tooth
1 0 S W E E T T R E AT S
4 5 | R AT H E R D E L I S H
Number four is a personal favourite of mine. I LOVE a
sweet treat (especially in the evening) so this section
allowed me to get my chocolate passion involved. I
wanted to create some ideas that were naughty
(of course) but with a slightly healthier twist by
substituting certain ingredients for better alternatives.
I’m so excited for you guys to try some of these, there are
so many gooduns!
4 6 | R AT H E R D E L I S H
H I G H P R O T E I N D O U B L E C H O C O L AT E
COOKIE DOUGH BALLS
GLUTEN FREE
MAKES 9
INGREDIENTS
INSTRUCTIONS
60g almond flour
Mix all ingredients apart from the cashew milk. Once stirred, add a tbsp of cashew milk and
continue mixing.
40g coconut flour
1 serving vanilla whey protein
2 tbsp high quality cocoa
powder
100g organic smooth peanut
butter
Add more milk if needed until the mixture reaches a doughy consistency. Sprinkle with choc chips
and raisins.
Roll into small cookie dough balls and enjoy!
1 tbsp cashew milk
1 handful choc chips and raisins
MACROS
Calories - 163
Carbohydrates - 2.1g
Protein - 7g
Fat - 13g
4 7 | R AT H E R D E L I S H
H I G H- P R OT E I N
SMARTIES BROWNIE
MAKES 12 BROWNIES
INGREDIENTS
INSTRUCTIONS
175g smooth peanut butter
Preheat oven to 200C/180C fan/gas 6. Melt peanut butter in a small bowl in the microwave, it should
take about 10-15 seconds.
3 bananas
2 scoops vanilla whey protein
1 tsp vanilla extract
2 tbsp cocoa powder
1 tbsp honey
1 tube smarties
Peel and mash bananas into a mixing bowl. Add the peanut butter, whey protein, vanilla extract,
cocoa powder and honey. Mix well with a whisk.
Line baking tray with greaseproof paper and pour mixture into tray. Bake brownies for 15 minutes.
Remove brownies from oven and dot smarties around the top of the brownie mixture before
baking the brownies for further 5 minutes. Once cooked, remove brownies from oven and cut into
12 pieces.
MACROS
Calories - 133
Carbohydrates - 7.4g
Protein - 6g
Fat - 8.3g
4 8 | R AT H E R D E L I S H
CINNAMON BAKED
PEARS W/ PECANS
GLUTEN FREE
SERVES 2
INGREDIENTS
INSTRUCTIONS
2 pears
Preheat oven to 180C/160C fan/gas 4. Cut each pear in half and scoop out the cove (May need to
use a knife for this if the pears are quite firm).
1 tbsp honey
1 pinch ground cinnamon
1 handful pecans - chopped
1 tbsp brown sugar
Sprinkle honey and cinnamon on the pears. Chop the pecans and add them on top of the pears.
Place the pears on an oven proof baking dish and cook 30 minutes.
Once cooked, remove from the oven. Top with brown sugar and serve with greek yoghurt.
Greek Yoghurt
MACROS
Calories - 192
Carbohydrates - 38.5g
Protein - 1.4g
Fat - 5g
4 9 | R AT H E R D E L I S H
BANANA BREAD
MUFFINS
MAKES 10 MUFFINS
INGREDIENTS
INSTRUCTIONS
110g melted coconut oil
Preheat oven to 160C/140C fan/gas 3.
150g honey
3 bananas - mashed
80g milk
1 tsp vanilla extract
1 tsp baking soda
½ tsp cinnamon
In a large mixing bowl, stir together the coconut oil, honey, bananas, milk, vanilla extract, baking soda,
cinnamon and salt. Once it is well mixed, add the flour, oats and choc chips to the mixture.
Spread the mixture across 15 large muffin cases and place in the oven on a large baking tray. Cook
for 30 minutes.
Once baked, remove and top each muffin with a sprinkle of brown sugar, oats and more cinnamon if
desired.
Pinch of salt
220g whole wheat flour
30g oats
Handful dark choc chunks
(optional)
1 tbsp brown sugar
MACROS
Calories - 292
Carbohydrates - 40g
Protein - 3.3g
Fat - 14.8g
5 0 | R AT H E R D E L I S H
5 1 | R AT H E R D E L I S H
PEANUT SURPRISE
COOKIES
MAKES 10 COOKIES
INGREDIENTS
INSTRUCTIONS
120g plain flour
Preheat oven to 160C/140C fan/gas 3. Place all ingredients apart from the peanut butter in a large
mixing bowl and stir well. Roll the mixture into 10 small balls and place them on a baking tray lined
with greaseproof paper.
6 tbsp unsweetened cocoa
powder
5 tbsp unrefined sugar
1/4 tsp bicarbonate soda/baking
soda
1/4 tsp salt
Split each ball in half. Spread a small amount of peanut butter on the inside of one half of each ball
before rejoining and shaping into cookies.
Bake the cookies for 15 to 20 minutes.
50g coconut oil
2 tbsp honey
3 tbsp milk of choice
1 tsp vanilla extract
Chocolate chunks/chips
(optional)
25g organic peanut butter
(this is a rough estimate)
MACROS
Calories - 292
Carbohydrates - 40g
Protein - 3.3g
Fat - 14.8g
5 2 | R AT H E R D E L I S H
CHOC CHIP GRANOLA BARS
D I P P E D I N D A R K C H O C O L AT E
MAKES 6 BARS
INGREDIENTS
INSTRUCTIONS
150g oats
Preheat oven to 200C/180C fan/gas 6. Mix the oats, oat flour, almonds, dried fruits, cinnamon and
vanilla extract in a large mixing bowl.
50g oat flour
30g chopped almonds
50g dried fruits
1 tsp cinnamon
1 tsp vanilla extract
20g melted peanut butter
1 scoop vanilla whey protein
2 tbsp honey
1 egg
30g dark choc chips
2 tsp coconut oil
In a small bowl mix the peanut butter and whey protein (you may want to add a tiny splash of water).
Add this to the rest of the mixture.
Add the egg and honey and mix well to form a gooey, sticky mixture. If the mixture comes out a bit
dry, you can add a small amount of water.
Grease a baking dish with butter and line it with greaseproof paper. Spread the mixture evenly into
the baking dish and place in oven. Bake for 20 minutes.
Remove and slice the granola into 6 bars. Melt the dark chocolate chips in a small bowl in the
microwave. Dip each bar in the dark chocolate before placing in fridge or freezer for at least 10
minutes.
GLUTEN FREE
MACROS (PER BAR)
Calories - 259
Carbohydrates - 30.7g
Protein - 8.8g
Fat - 11.4g
5 3 | R AT H E R D E L I S H
ENERGY
BALLS
GLUTEN FREE
MAKES 9
INGREDIENTS
INSTRUCTIONS
150g cashews
Blend all ingredients together and transfer to a large mixing bowl. Roll the mixture into 9 balls.
150g dates
Place in fridge for around an hour.
1 tbsp cocoa powder
1 tbsp coconut oil
1 serving vanilla protein powder
1 tbsp chia seeds
MACROS
Calories - 158
Carbohydrates - 10g
Protein - 7g
Fat - 9.9g
5 4 | R AT H E R D E L I S H
CRANBERRY &
C A S H E W F L A PJ A C K S
GLUTEN FREE
M A K E S 1 2 F L A PJ A C K S
INGREDIENTS
INSTRUCTIONS
80g oats
Preheat oven to 190C/170C fan/gas 5. In a food processor, blend the pitted dates. In a small
saucepan, add the butter and coconut oil to the blended dates.
100g pitted dates
50g butter
35g coconut oil
20g dried cranberries
20 raisins
Cook for 5 minutes on a low heat and then add all other ingredients. Mix well and cook for a further
5 minutes.
Grease a baking dish and line with greaseproof paper. Transfer flapjack mixture into the dish and
bake in the oven for 25 minutes.
45g pumpkin seeds
20g chopped cashews
2 tbsp golden syrup
MACROS
Calories - 115
Carbohydrates - 11.5g
Protein - 1.7g
Fat - 5.7g
5 5 | R AT H E R D E L I S H
H E A LT H Y
BLUEBERRY
CRUMBLE
SERVES 6
INGREDIENTS
INSTRUCTIONS
100g oats
Preheat oven to 200C/180C fan/gas 6. In a large mixing bowl mix together the oats, butter, maple
syrup, almonds and flour.
2 tbsp butter
2 tbsp maple syrup
10g flaked almonds
3 tbsp wholemeal flour
300g blueberries
1 tbsp cornstarch
In a 7”x5” baking dish (or similar alternative), add the blueberries and spread out evenly. Coat the
blueberries with cornstarch. Add a squeeze of lemon and 1 tbsp brown sugar and mix in to the
blueberries.
Add the crumble on top of the blueberries and spread evenly. Sprinkle some brown sugar on top
and bake in the oven for 45 minutes.
½ lemon juice
2 tbsp dark soft brown sugar
MACROS
Calories - 196
Carbohydrates - 25.9 g
Protein - 3.4g
Fat - 6.9g
5 6 | R AT H E R D E L I S H
5 7 | R AT H E R D E L I S H
R A S P B E R R Y, M A N G O
& KIWI SORBET
SERVES 1
INGREDIENTS
INSTRUCTIONS
Per sorbet:
115g frozen fruit - we’ve used
frozen mango, raspberry
and kiwi
Each type of fruit must be made separately. Place each fruit in a blender and pulse to crush. Add
maple syrup to the fruit and blend again. (Fruits that are sharper in taste, such as raspberry may need
more maple syrup)
1 tbsp maple syrup
And that’s it, simple!!
MACROS (PER SORBET)
Calories - 140
Carbohydrates - 33g
Protein - 2g
Fat - 0g
DAIRY FREE
GLUTEN FREE.
5 8 | R AT H E R D E L I S H
H I G H P R OT E I N M I N I C H E E S E C A K E S
W / S T R AW B E R R Y C H I A J A M
SERVES 1-2
INGREDIENTS
INSTRUCTIONS
Chia jam:
300g strawberries
De-stem strawberries and place in saucepan on a low heat. Add the honey and stir. Leave to cook
for roughly 15 minutes, whilst stirring constantly. Once the strawberries start to break down, mash
them to remove any lumps. Add chia seeds and stir for another 5-10 minutes before removing heat.
1 tbsp honey
1 tbsp chia seeds
Per cheesecake:
2 digestive biscuits
In a small bowl crush two digestive biscuits. In another small bowl, mix greek yoghurt with one
scoop of vanilla whey. Layer your cheesecakes in a small tub or dish. Start with biscuits first, then
add greek yoghurt and whey, and lastly, strawberry chia jam.
100g 5% fat greek yoghurt
1 scoop vanilla whey protein
(equiv. to 12g protein)
MACROS
Calories - 320
Carbohydrates - 22g
Protein - 23.5g
Fat - 12.4g
5 9 | R AT H E R D E L I S H
Smoothies & Shakes
8 DRINKS RECIPES
6 0 | R AT H E R D E L I S H
We all love a smoothie and we all love a shake, whether
that be post-workout, when you’re in a rush and need to
grab something, or just fancy a snack - these guys are the
greatest! We have lots of different vibes in here, from
green detox to a chocolate crunchie mountain. We’re
pretty certain there’ll be one in here for you!
6 1 | R AT H E R D E L I S H
BLUEBERRY &
CASHEW
S M O OT H I E
GLUTEN FREE
INGREDIENTS
INSTRUCTIONS
50g blueberries
Blend all ingredients. Garnish with
chopped cashews & blueberries.
25g cashews
25g pitted prunes
1 serving vanilla whey protein
200ml milk
1 handful ice
Extra for garnish:
Keep a handful of blueberries
and cashews for garnsihing.
MACROS
Calories - 488
Carbohydrates - 47g
Protein - 32g
Fat - 18g
NUTELLA
P R OT E I N
S M O OT H I E
GLUTEN FREE
VEGGIE
INSTRUCTIONS
INGREDIENTS
Blend all ingredients in a food
processor. Pour into smoothie
glass, garnish with flaked almonds
and enjoy!
1 tbsp nutella
1 tbsp organic smooth
peanut butter
150ml milk of your choice
1 serving chocolate whey protein
(24g of protein)
1 handful of flakes almonds
(to garnish)
MACROS
Calories - 335
Carbohydrates - 10g
Protein - 33g
Fat - 14g
6 2 | R AT H E R D E L I S H
GET ME GOING
K I N D O F S M O OT H I E
INGREDIENTS
INSTRUCTIONS
1 serving of instant coffee quantity is down to personal
preference
Add 75ml of boiling water to instant coffee. Stir until the coffee is dissolved.
Add banana, oats, milk, honey, coffee and ice to a food processor and blend.
1 banana
1 tbsp oats - can add more to
make it more of a breakfast
150ml milk of your choice
1 tsp honey (optional)
1 handful ice
MACROS
Calories - 227
Carbohydrates - 42g
Protein - 6.5g
Fat - 3.7g
GLUTEN FREE
6 3 | R AT H E R D E L I S H
6 4 | R AT H E R D E L I S H
CRUNCHIE X HALO
TO P S M O OT H I E
GLUTEN FREE
INGREDIENTS
INSTRUCTIONS
½ a Crunchie bar
Blend all ingredients and pour into smoothie glass. Crush and sprinkle ½ a crunchie bar on the top
and enjoy.
1 scoop of Halo Top Ice cream you can use any flavour you like
(we use Double Chocolate)
2 tbsp cocoa powder
1 small banana
30g oats
200ml oat milk
1 serving vanilla whey protein
1 tsp cinnamon
MACROS
Calories - 578
Carbohydrates - 76g
Protein - 37g
Fat - 14g
6 5 | R AT H E R D E L I S H
GREEN
S M O OT H I E
INGREDIENTS
INSTRUCTIONS
1 banana
Blend all ingredients in a food processor and enjoy!
60g pineapple
40g mango
1 handful spinach
100ml water
A few cubes of ice
MACROS
Calories - 216
Carbohydrates - 47g
Protein - 2.4g
Fat - 0.9g
VEGAN
DAIRY FREE
GLUTEN FREE.
6 6 | R AT H E R D E L I S H
OREO
SHAKE
INGREDIENTS
INSTRUCTIONS
250ml milk
Blend all the ingredients and serve. Decorate with crumbled Oreos.
1 serving vanilla whey protein
(other flavours will work)
20g oats
3 Oreos + 1 to decorate
1 handful ice
MACROS
Calories - 317
Carbohydrates - 35g
Protein - 35g
Fat - 9g
6 7 | R AT H E R D E L I S H
S T R A W B E R R Y, B A N A N A
& PEANUT BUTTER
S M O OT H I E
GLUTEN FREE
INGREDIENTS
INSTRUCTIONS
1 banana
Blend all ingredients. Garnish
with flaked almonds.
20g organic smooth peanut
butter
50g strawberries
1 serving vanilla whey protein
200ml almond milk
Flaked almonds (to garnish)
MACROS
Calories - 373
Carbohydrates - 24g
Protein - 32g
Fat - 15g
AV O C A D O &
L E M O N S M O OT H I E
INSTRUCTIONS
INGREDIENTS
Blend all the ingredients and serve.
Garnish with lemon zest. Add a
serving of protein if you wish!
250ml of milk
Handful kale
¼ avocado
1 banana
Squeeze lemon
MACROS
Calories - 225
Carbohydrates - 24g
Protein - 9g
Fat - 10g
6 8 | R AT H E R D E L I S H