https://www.laurendevere.com/recipes-blog-and-news daily 0.75 2025-09-11 https://www.laurendevere.com/recipes-blog-and-news/salad-dressing-recipes monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/714b2978-bc00-4f07-a80b-ac73cf693fda/30.png Recipes - Salad Dressing Recipes - Make it stand out Ingredients: 1/4 cup olive oil Juice of 2 limes 2 Tbsp fresh coriander, chopped 2 tsp minced garlic 1 tsp maple syrup ½-1 tsp sea salt 1/2 tsp ground pepper 1/4 tsp ground coriander Method: 1. Add all ingredients into a blender and blend until combined or simply add to a mason jar and shake until all the ingredients are well combined. 2. Add water to thin if needed. This dressing will stay fresh in the refrigerator for up to a week in an airtight container. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/463eb5b3-2147-44a1-b454-4c37247129ca/33.png Recipes - Salad Dressing Recipes - Make it stand out Ingredients: 1/4 cup peanut butter (unsweetened) 1 clove garlic, chopped 2 tsp fresh ginger, chopped 2 Tbsp rice vinegar 2 Tbsp tamari or soy sauce 2 Tbsp maple syrup · Pinch of cayenne pepper, optional Water, to thin Ice Method: 1. Add all ingredients into a blender and blend until combined. 2. Add water to thin if needed. This dressing will stay fresh in the refrigerator for up to a week in an airtight container. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/54566ad8-88d1-416f-ae60-4764eaba4f9c/31.png Recipes - Salad Dressing Recipes - Make it stand out Ingredients: 1/4 cup apple cider vinegar 1/2 cup olive oil 2 tsp Dijon mustard 1 Tbsp garlic, mince 1 tsp sea salt + more if needed 1/2 tsp freshly ground black pepper + more if needed 1/4 tsp turmeric Water / Ice Method: Add all ingredients into a blender and blend until combined or simply add to a mason jar and shake until all the ingredients are well combined. Add water to thin if needed. This dressing will stay fresh in the refrigerator for up to a week in an airtight container. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/ccc47d5d-4435-44a3-b984-cea7bfd7e05a/34.png Recipes - Salad Dressing Recipes - Make it stand out Ingredients: 1 lemon, juiced 1 Tbsp apple cider vinegar 2 Tbsp honey 2 Tbsp Dijon mustard 1/2 tsp minced garlic 1/4 tsp sea salt Ground pepper, to taste 1/4 cup olive oil Method: 1. Add all ingredients into a blender and blend until combined. 2. Add water to thin if needed. This dressing will stay fresh in the refrigerator for up to a week in an airtight container. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/1a78f84a-1339-4932-a51b-df170321847d/32.png Recipes - Salad Dressing Recipes - Make it stand out Ingredients: 1/4 cup tahini 1/4 cup apple cider vinegar 1/4 cup lemon juice 1/4 cup low-sodium tamari or soy sauce 1/2 cup nutritional yeast 1 Tbsp minced garlic Method: 1. Add all ingredients into a blender and blend until combined. 2. Add water to thin if needed. This dressing will stay fresh in the refrigerator for up to a week in an airtight container. https://www.laurendevere.com/recipes-blog-and-news/protein-snacks monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/60d0085b-1692-4222-bafe-e158e4dbf372/20.png Recipes - Protein Snacks - Make it stand out Ingredients: PIZZA CRUST 225 g cottage cheese 25 g grated parmesan ½ tsp garlic granules ½ tsp Italian herb seasoning TOPPING 2-3 tbsp pizza sauce 50g mozzarella cheese Topping of your choice (mushrooms, onions, peppers, cooked chicken, cooked veg) TO FINISH Extra virgin olive oil Fresh basil Method: Preheat the oven to 180ºC Add cottage cheese in the centre of a parchment lined baking sheet & spread out in the shape of a pizza Sprinkle parmesan on top, followed by Italian seasoning and garlic Bake for 35 minutes or until golden brown Remove from oven, add sauce and topping then pop it back in the oven for 5-10 minutes Drizzle with some olive oil and fresh basil and serve with a side salad https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/18c4c8f5-336c-4cae-a23d-3300de70fffa/21.png Recipes - Protein Snacks - Make it stand out Ingredients: 1 tin (400 g) chickpeas, drained and rinsed 1 tbsp olive oil ½ tsp ground cumin ½ tsp smoked paprika Pinch of sea salt Optional: pinch of cayenne pepper for heat Method: Preheat oven to 200º C (fan 180°C) Pat the chickpeas dry with kitchen paper. Toss with olive oil and spices in a bowl. Spread out on a baking tray and roast for 25–30 minutes, shaking halfway, until golden and crispy. Leave to cool before storing in an airtight jar for up to 3 days. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/bfc76100-a51c-45f8-8928-9e414ff99153/19.png Recipes - Protein Snacks - Make it stand out Ingredients: 75g oats 2 tbsp ground flaxseeds 1 tbsp maple syrup or honey 140g peanut butter (or alternative) 40g chocolate protein powder 1-3 tbsp milk (or milk alternative) pinch of salt Method: Blitz flaxseed and oats to fine flour Mix everything together with enough milk to make a thick dough Roll into bite-sized balls and refrigerate Can freeze https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/88c84891-2c02-4ae5-a095-af1391b0168d/22.png Recipes - Protein Snacks - Make it stand out Ingredients: 150 g plain Greek yoghurt (or dairy-free high-protein alternative) Handful of mixed berries (fresh or defrosted from frozen) 1 tsp chia seeds Optional: drizzle of maple syrup or a few drops of stevia Sprinkle of cinnamon or a few crushed almonds Method: Layer yoghurt with berries in a small jar or bowl. Sprinkle with chia seeds and any extras. Leave to sit for 10–15 minutes before eating, or prep in advance for an easy grab-and-go snack. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/35ed245f-83af-4513-9648-1339ff0e6afd/23.png Recipes - Protein Snacks - Make it stand out MEATY: Biltong or jerky (just check sodium content) Tuna pouches (flavoured or plain, no draining required) Chicken breast strips (cooked in advance and portioned) DAIRY AND EGGS: Greek yoghurt tubs (look for unsweetened, high-protein options) Cottage cheese cups Cheese sticks or mini babybel Boiled eggs (prepped ahead and kept in the fridge) PLANT BASED: Roasted chickpeas (crispy and high in fibre ) Edamame beans (buy frozen and microwave for a minute) Nut butter squeeze packs (peanut, almond, or cashew) Protein bars (choose ones with fewer added sugars) QUICK MIX OPTIONS: Trail mix with nuts & seeds (almonds, pumpkin seeds, sunflower seeds) Rice cakes with peanut butter Protein shakes (pre-mixed bottles or your own in a shaker) https://www.laurendevere.com/recipes-blog-and-news/guilt-free-chocolate-treats monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/6e4b0ddc-0f1d-4cc0-a1a2-6c67c0d65ab7/26.png Recipes - Guilt Free Chocolate Treats - Make it stand out There is some brown sugar in this recipe but this is the lowest amount possible while trying to still make these cookies taste good! Ingredients: 2 tsp vanilla extract 1 large egg 4 tbsp dark brown sugar, lightly packed 66g coconut oil 135g oats 1/2 tsp baking soda 1 tsp cinnamon Pinch of salt 90g dark chocolate chips Coarse sea salt Method: Blend the oats in a food processor until they resemble flour. Combine the vanilla extract, egg and brown sugar in a bowl. Melt the coconut oil and let it cool slightly before adding to the bowl. Beat everything together until just combined. Stir in the oat flour, baking soda, cinnamon and salt. Stir until just combined and then fold in the dark chocolate chips. Chill the dough for at least one hour in the fridge. Preheat the oven to 180˚C. Break off a little of the dough and roll into a ball. Press a few more chocolate chips in the tops if desired. Bake for 8-10 minutes or until lightly browned around the edges. Remove from the oven and rest on the baking sheet for another 2 minutes before removing to a wire cooling rack. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/81b1fd36-fbb9-4489-ae71-e59c65ca7cc5/22.png Recipes - Guilt Free Chocolate Treats - Make it stand out Ingredients: 350g dark chocolate lightly toasted nuts, seeds, unsweetened coconut chips and dried fruit to decorate pinch of sea salt Method: Line a baking sheet with parchment. Melt the dark chocolate by filling the bottom of a saucepan with couple of cms of water and bring to a simmer over a medium-high heat. Put the chocolate in a glass bowl and set over the simmering water, stirring occasionally. Prepare a large baking tin (or two) with parchment paper. Once melted, use a teaspoon to drop a little of your melted chocolate onto the baking paper. Scatter over the remaining ingredients (you can add a pinch of dried chillies if you’re feeling brave) and chill in the fridge until the chocolate sets (about 30 mins). Peel off the parchment and break into pieces. Store in an airtight container for up to a month (if it lasts that long). https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/d5bb1960-5978-454c-86fc-66f5e1de4a66/23.png Recipes - Guilt Free Chocolate Treats - Make it stand out Ingredients: 100g dark chocolate 15g dried cranberries 25 ready to eat apricots 40g pecan nuts 5 Nairns rough oatcakes 2 tsp Stevia 40g flaked almonds Method: Melt the chocolate in a glass bowl set in shallow water over a low heat. Blend all ingredients (except almonds) in a food processor until roughly chopped. Add the blitzed mixture and the almonds to the melted chocolate and coat thoroughly. Spoon into 10-12 cake cases and chill in fridge until set. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/b09e6b7c-25c6-4bb2-bbb6-845c6ce8b745/25.png Recipes - Guilt Free Chocolate Treats - Make it stand out Ingredients: 450g cashews 2 tbsp coconut oil 1 tbsp espresso, finely ground 1/2 tsp sea salt 4 tbsp maple syrup 85g cacao powder 245g full fat coconut milk Method: Combine 225g cashews, (unsealed) coconut oil, espresso, salt and 1 tablespoon maple syrup in the food processor and blitz until finely chopped. Line an 8-inch tart tin with parchment paper. Press the crust mixture into the bottom using the back of a spoon and set aside. Then combine the remaining 225g of the cashews (soaked for 30 mins in boiling water), the last 3 tbsp maple syrup, cacao powder and coconut milk and blend in a food processor until totally smooth. Pour the filling into the crust and refrigerate for at least two hours before serving. This can be topped with berries or banana to serve for a fruity twist. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/c06de782-ddcf-4259-958a-130ba7b582dd/24.png Recipes - Guilt Free Chocolate Treats - Make it stand out Ingredients: 125g ground almonds 1 tbsp ground flaxseeds 10 Medjool dates with stones removed (normal dates are fine, but Mejool are nicer) 100g unsweetened dried cherries 60g melted coconut oil 60g raw cacao 2 tbsp maca powder 2 tbsp sour cherry juice concentrate (like Cherry Active) 1/2 tsp almond extract Unsweetened shredded/ desiccated coconut Method: Blitz the cherries and dates in a food processor until finely chopped. Add the rest of the ingredients and continue to blitz until it starts to form a dough. Roll into small balls and coat with shredded coconut. Freeze to firm up. https://www.laurendevere.com/recipes-blog-and-news/gut-health-recipes monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/d3c110d0-0d5f-43e0-a426-ee31100ee722/17.png Recipes - Gut Health Recipes - Make it stand out Ingredients: 1 cup milk of choice (dairy, almond, coconut, etc.) 3 Tbsp chia seeds 1 tsp vanilla extract 1 tsp maple syrup or honey (optional) Method: In a bowl or jar, mix the milk, chia seeds, vanilla extract, and sweetener if using. Stir well to combine. Let it sit for about 10 minutes, then stir again to prevent clumping. Cover and refrigerate for at least 4 hours or overnight. Serve with fresh fruits, nuts, or granola. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/cc3f0ca3-7571-49f9-890c-656e158f314e/15.png Recipes - Gut Health Recipes - Make it stand out Ingredients: 1 large Chinese cabbage (about 2-3 lbs) 1/4 cup sea salt or kosher salt Water (for soaking) 1 Tbsp grated garlic (about 5-6 cloves) 1 tsp grated ginger 1 tsp sugar 3 Tbsp fish sauce or soy sauce (for vegan option) 1-2 Tbsp Korean red pepper flakes, adjust to taste 4 green onions, chopped 1 small carrot, julienned 1 small daikon radish, julienned (optional) 1/4 cup Korean salted shrimp or extra fish sauce (optional) Prepare the Cabbage: Cut the cabbage into quarters lengthwise; remove the core. Chop the cabbage into bite-sized pieces. In a large bowl, dissolve 1/4 cup of salt in about 4 cups of water. Submerge the cabbage pieces. You can use a plate to weigh them down. Let it sit for 2 hours, tossing every 30 minutes. Method: Rinse and Drain: After 2 hours, rinse the cabbage under cold water 2-3 times to remove the excess salt. Drain in colander for 20 minutes. Make the Kimchi Paste: In a small bowl, combine the garlic, ginger, sugar, and fish sauce (or soy sauce). Add red pepper flakes. Adjust the amount depending on your spice preference. Mix well to form a paste. Combine Vegetables: In a large bowl, combine the drained cabbage, green onions, carrot, and daikon radish (if using). Add the kimchi paste and, using your hands (you might want to wear gloves), thoroughly mix the paste with the vegetables until they are evenly coated. Ferment: Pack the kimchi into a clean, airtight glass jar, pressing down to remove air bubbles. Leave about an inch of space at the top. Seal the jar tightly. Let the jar sit at room temperature for 1-2 days to ferment. The kimchi will start to bubble and develop a tangy flavour. After the initial fermentation, transfer the jar to the fridge. The kimchi will continue to ferment and develop its flavour. It's best after at least a week in the fridge. Tips: Taste the kimchi during the fermentation process to find your preferred level of tanginess. Kimchi can be stored in the fridge for several months. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/04584716-c502-47a8-a619-724db9501099/14.png Recipes - Gut Health Recipes - Make it stand out Ingredients: 4 cups water 2-3 Tbsp miso paste 1 cup diced tofu 1/2 cup sliced mushrooms 1/2 cup chopped green onions 1 sheet nori, cut into small pieces (optional) 1 Tbsp soy sauce or tamari (optional) Method: Bring the water to a boil in a pot. Reduce the heat and add the tofu, mushrooms, and nori, simmering for 5 minutes. Turn off the heat and dissolve the miso paste in a small amount of the hot water, then add it back to the pot. Stir in the green onions and soy sauce if using. Serve warm https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/28e5d2d0-644b-462c-a253-d7ac35b1b88d/16.png Recipes - Gut Health Recipes - Make it stand out Ingredients: 1 medium green cabbage (about 2-3 lbs) 1 1/2 Tbsp kosher salt or sea salt (non-iodized) 1 Tbsp caraway seeds (optional, for flavour) Method: 1. Prepare the Cabbage: Remove the outer leaves of the cabbage. Cut the cabbage into quarters and remove the core. Thinly slice the cabbage into fine shreds. 2. Salt the Cabbage: Place the shredded cabbage in a large mixing bowl. Sprinkle the salt over the cabbage. Massage the salt into the cabbage with your hands for 5-10 minutes. The cabbage will become limp and release liquid. 3. Pack the Cabbage: If using caraway seeds, mix with the cabbage now. Pack the cabbage tightly into a clean glass jar or fermentation crock. Press down firmly with your hands to remove air pockets and release more liquid. Ensure the cabbage is submerged in its own liquid. You can use a weight to keep it submerged if necessary. 4. Ferment: Cover the jar with a lid or cloth to keep out dust and insects but allow airflow. Place the jar in a cool, dark place at room temperature (18-24°C) to ferment for 1-4 weeks. Check the sauerkraut daily, pressing down if necessary to keep it submerged in its liquid. If any mould or scum appears on the surface, skim it off. 5. Taste and Store: Start tasting the sauerkraut after one week. Once it reaches your preferred level of tanginess, transfer it to the fridge & store for up to 6 months. Tips: Use non-iodized salt to avoid interfering with the fermentation process. Ensure the cabbage stays submerged to avoid spoilage. Adjust the fermentation time based on your taste preference. Longer fermentation results in a stronger flavour. https://www.laurendevere.com/recipes-blog-and-news/sleep-supporting-recipes monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/4aa83640-9bd1-4be6-a865-21da55573397/13.png Recipes - Sleep Supporting Recipes - Make it stand out Ingredients: 2 cups of mushrooms (portabellini or shiitake) 2 cups of walnuts 2 spring onions, finely chopped 1 garlic clove, crushed (or garlic powder) 2 small or 1 large red pepper, diced Large handful of spinach (normal or baby) roughly chopped Chilli flakes Spices: coriander, smoked paprika Oregano (dried), stem of rosemary chopped, Chopped parsley & basil leaves Lemon zest & juice Salt & Pepper Jar of tomato sauce - napolitana or arrabbiata 2 squares of dark chocolate Grated parmesan Method: Pulse mushrooms and walnuts with spices, garlic, chilli flakes, salt & pepper in a food processor a few times. It needs to look like very coarse breadcrumbs. Don’t over process. You might have to do in batches, depending on size of your processor. Add the spring onions, oregano, rosemary and lemon zest. Taste to make sure you’re happy with the flavour. Add to a pan and dry fry for about 5 minutes. Add olive oil, peppers and fry for a few more minutes. Add the jar of tomato sauce and cook until the sauce has reduced a bit. Add the chopped spinach, parsley, basil and dark chocolate. Add a squeeze of lemon juice and check seasoning. Grate over parmesan Serve with zucchini noodles / brown rice / quinoa. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/4a793fed-ba49-42d8-8e1d-bf54ef8d5b35/15.png Recipes - Sleep Supporting Recipes - Make it stand out FILLING 4 cups cherries 1-2 tbsp coconut sugar 1/2 cup water 2 tbsp chia seeds 1 tsp cinnamon 1 tsp vanilla extract pinch salt CRUST 1 cup soft pitted dates 1/2 cup almonds (or other nuts) 3/4 cup oats 1/2 tsp cinnamon 4 tbsp coconut oil, melted CHOCOLATE 1/2 cup coconut oil, melted 1/2 cup honey (or maple syrup) 1 cup cocoa / cacao Method: FILLING: Add all of the ingredients to a medium-sized pot. Bring to the boil, reduce to a simmer. Simmer uncovered for 10 to 15 minutes, or until the liquid has reduced by half and it clings to the back of your spoon. Make sure to stir frequently. Remove from heat and allow to cool to room temperature. CRUST: Add all ingredients except the coconut oil to a food processor. Process until coarsely ground. Add the coconut oil and process to combine. If it’s too loose add 1 tbsp coconut oil at a time until it does stick together. Grease a 8×8 baking dish with melted coconut oil and line with parchment paper to ensure they come out. Transfer the crust to the baking dish. Press the crust into the pan. Set the crust aside. CHOCOLATE: To a small mixing bowl add the melted coconut oil, honey and the cocoa powder. Whisk together until well combined & thick. Taste and adjust sweetness as needed. Pour the chocolate over the crust. Then pour the filling onto the chocolate layer. Cover and refrigerate for at least 4 hours. Just before serving allow the bars to sit at room temperature for 10 minutes, so they soften slightly. Cut into small squares and serve immediately. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/f2e64bbc-3a67-4744-b1bd-d2bbc10ed6e4/14.png Recipes - Sleep Supporting Recipes - Make it stand out Ingredients: Handful of toasted walnuts, roughly chopped 1/2 a small baby red cabbage, finely shredded 200g baby spinach, roughly chopped (you can use any green leaves or a combo). 1 radish, chopped handful of mange tout, chopped handful of herbs like parsley, dill, coriander, mint etc. chopped Feta cheese broken into chunks or cheese of your choice salt & pepper DRESSING Whisk together apple cider vinegar, mustard, olive oil, touch of sweetener, salt & pepper Method: Mix together the cabbage, spinach, radish, mange tout, herbs and feta. Whisk together the dressing - taste to see if it needs more seasoning, acidity, sweetness etc. Pour dressing over salad and mix through, check seasoning. Top with toasted walnuts. Serve with fish, chicken or protein of choice. For a vegetarian meal: Add a tin of lentils or chickpeas Add diced peppers Pitted olives Slices of avocado Increase the amount of chopped herbs Adjust your dressing if necessary https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/b0cddba9-43e8-48ea-8ee4-18e9f94ea591/16.png Recipes - Sleep Supporting Recipes - Make it stand out Ingredients: 2 pieces of salmon or trout fillets salt & pepper olive oil 1/4 tsp chilli flakes pinch of sweet paprika lemon zest & juice AVO SALSA 1 small avo diced 1 spring onion finely sliced Lemon or lime zest and juice 1 handful of cherry tomatoes halved salt & pepper 1 handful of chopped parsley or coriander Method: Pat salmon dry with some paper towel. Season with a drizzle of olive oil, salt & pepper, lemon zest, paprika & chilli. Place the fish skin side down in a heated pan. Cook to your liking. While fish is cooking, gently mix together your avo, spring onion, tomatoes, herbs & zest together. Season with salt & pepper then squeeze in some lemon or lime juice. When your fish is cooked, remove from pan, squeeze over some lemon juice & top with avo salsa. Serve with a salad (like the red cabbage salad) or some green veggies. https://www.laurendevere.com/recipes-blog-and-news/blog-post-title-one-5rr3x monthly 0.5 2025-09-11 https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/719a5d6e-3b35-4489-8218-3926d20b0254/BREAKFAST+SMOOTHIE-36.png Recipes - Breakfast: 8 day options - Make it stand out Ingredients: Eggs - poached, boiled or scrambled 2 rashers grilled bacon Tomato - grilled Mushrooms 1 slice toast of choice https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/61642406-1c8f-4081-9701-196487653a37/BREAKFAST+SMOOTHIE.png Recipes - Breakfast: 8 day options - Make it stand out Ingredients: 30g rolled oats Cinnamon Milk of choice or water Handful of nuts / seeds Optional extras: Baby spinach, Avocado, Grated carrot Celery, Fruit of choice These are so easy to make in a blender and can vary from day to day, depending on taste preferences and combinations, while getting in extra veggies. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/dcae368e-0f20-4702-a527-3df0548d47a2/2.png Recipes - Breakfast: 8 day options - Make it stand out Ingredients: Plain yoghurt (200g) Topped with berries (of choice), 1 tbsp. mixed seeds (pumpkin, sunflower, flax) 1 tbsp. chopped nuts of your choice https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/9d56bd55-6fae-48f4-9798-0a5931aebdb7/4.png Recipes - Breakfast: 8 day options - Make it stand out Ingredients: 1/2 kiwi, sliced Berries of choice 150g (3 Tbl) full cream yoghurt Nuts / seeds of choice https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/16bef424-da01-491f-b15f-0731eec40fe3/BREAKFAST+SMOOTHIE-2.png Recipes - Breakfast: 8 day options - Make it stand out Ingredients: 50g whole porridge oats 1 chopped apple / handful of berries of choice 1 tbsp chia seeds and cinnamon 120ml milk of choice Soak the oats in the milk overnight, with the chia seeds. You can simmer in the mixture in the morning for about 10 minutes if you want it warm. Add remaining ingredients to serve. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/682c7352-21fd-4928-9093-0f58f31378f4/3.png Recipes - Breakfast: 8 day options - Make it stand out Ingredients: 1 slice toast of choice 1/2 avocado 1 egg - Boiled, scrambled or poached Tomato Mushrooms Baby spinach https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/cef3a39c-c70b-43ba-b683-249bb2a8eafc/BREAKFAST+SMOOTHIE-34.png Recipes - Breakfast: 8 day options - Make it stand out Ingredients: 2 eggs Filling, such as smoked salmon / trout Handful of spinach 1 Tbl cream cheese 1 Tbl chopped chives Method: Heat 1 Tbl olive / coconut oil in pan on a medium heat. Whisk eggs with 2 Tbl water / milk then pour into pan & cover til almost set. Add remaining ingredients. Fold over & simmer for 2 minutes. Can use mushroooms, cheese, bacon, tomato or many other fillings for variety https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/207492f0-d351-408d-8a01-42731a10e577/BREAKFAST+SMOOTHIE-35.png Recipes - Breakfast: 8 day options - Make it stand out Ingredients: 1 large ripe banana 2 large eggs 40g vanilla protein powder 1/8 tsp. cinnamon 1/4 tsp. baking powder 1/4 tsp. salt Method: Separate the eggs. Whisk the whites til firm. Mix remaining ingredients with yolks. Slowly fold in the egg whites. Heat a skillet. Use 1/4 cup of the mixture for each pancake and heat 60-90 seconds on each side. Drizzle nut butter and chopped berries https://www.laurendevere.com/recipes-blog-and-news/blog-post-title-two-xpl2r monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/11e5f5ed-151c-49ef-b74f-d64b2b6768e2/BREAKFAST+SMOOTHIE-7.png Recipes - Lunch: 8 day options - Make it stand out Ingredients: 1 tin of tuna in brine, drained 1 apple, chopped 1 celery stick, sliced 1 little gem lettuce, torn into bite-sized pieces Dressing 1 tbsp tahini 85g (2 tbsp) plain yoghurt 2 tsp lemon juice Salt & pepper Mix the tuna with the remaining ingredients. Serves 2 https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/850e3554-dedf-462b-b929-429d31ae6f57/BREAKFAST+SMOOTHIE-43.png Recipes - Lunch: 8 day options - Make it stand out Ingredients: Base ·6 large eggs ·2 tablespoons finely chopped fried onion ·Salt and pepper, to taste ·½ cup cream ·½ cup full cream yoghurt TOMATO SPINACH MOZZARELLA: ·1/4 cup fresh spinach, roughly chopped ·8 grape or cherry tomatoes, halved ·1/4 cup shredded mozzarella cheese BACON CHEDDAR: ·1/4 cup cooked bacon, chopped ·1/4 cup shredded cheddar cheese GARLIC MUSHROOM PEPPER: ·1/4 cup sliced brown mushrooms ·1/4 cup red bell pepper, (capsicum), diced ·1 tablespoon fresh chopped parsley ·1/4 teaspoon garlic powder or 1/3 teaspoon minced garlic Method: Preheat oven to 350°F | 180°C.Grease a 12-cup capacity muffin tin. In a large bowl, whisk together eggs, cream, yoghurt and onion. Season with salt and pepper. Add egg mixture halfway up into each greased muffin tin. Divide the three topping combinations into 4 muffin cups each. Bake for 15-20 minutes, until set. Let cool slightly, then serve with a side salad OR store in an airtight container in the refrigerator for up to 4 days and reheat when ready to serve. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/14887ec1-761c-4433-b619-deae3836e516/BREAKFAST+SMOOTHIE-44.png Recipes - Lunch: 8 day options - Make it stand out Ingredients: 1 small carrot ½ small short cucumber ½ cup white cabbage, finely shredded ½ cup red cabbage, finely shredded 1 courgette, peeled into ribbons 50g beansprouts 20g mint leaves, torn 10g coriander leaves 1 tbsp sunflower seeds ½ tsp sesame seeds ¼ red chilli, thinly sliced Method: Grate the cabbages, carrots and courgettes together, chop the onions and combine in a salad bowl with the spring onion, coriander and cashews. Dressing: 1 red pepper 1 C olive oil 1 tsp chilli flakes or cayenne pepper (more if you like it very hot) 2 Tbl lemon juice 2 Tbl apple cider vinegar 3 Tbl tamari 1 Tbl xylitol 3 clove garlic 2 cm piece ginger, peeled 1 tsp curry powder 1 Tbl coriander 1⁄2 tsp Himalayan rock salt Method: Blend all the ingredients together in a power blender. Make a batch of the Dressing. Pour over the salad and mix well. Sprinkle the black sesame seeds on top with a few extra cashew nuts. Or stir fry in a wok for 5 minutes and add the dressing + a bit more soya sauce to the stir fry and fry for 2 minutes. You can add leftover chicken if you want + cashews to serve. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/c7589053-17f0-42e5-b074-1e2c1f1cf5c4/BREAKFAST+SMOOTHIE-6.png Recipes - Lunch: 8 day options - Make it stand out Ingredients: 1 x small wrap 2 Tbsp either of Satay dipping sauce/ guacamole/ cottage cheese/hummus/pesto ½ cooked chicken breast cut into strips Good handful of lettuce/fresh coriander/basil/rocket 4 thin slices of cucumber/gherkin Beans sprouts/chickpeas Grated carrot, beetroot, capsicum or other veg Heat the wrap in a dry pan for a minute on each side to lightly toast it. Spread the Satay sauce in the middle of each wrap and place all the ingredients on top. Fold both sides of the wrap into the middle and tuck the end up to secure the parcel. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/eead54c2-c833-4ac5-848e-bfbea95d90ad/BREAKFAST+SMOOTHIE-8.png Recipes - Lunch: 8 day options - Make it stand out Warm the mackerel in the microwave(1 minute) or in a pan with a bit of olive/coconut oil. Toast wholemeal/rye toast and spread with 1tsp butter/cottage cheese. Flake the fish and serve on top of the toast. Serve with a side salad https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/01e20af6-c47e-4f1b-87ce-b6b7c67b1dd0/BREAKFAST+SMOOTHIE-42.png Recipes - Lunch: 8 day options - Make it stand out Ingredients: 4 rough/seeded oatcakes/seeded crackers/Finn Topped with cottage cheese & smoked trout/pesto slice of tomato, cucumber etc https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/7dfcb067-b048-4dc3-8df4-99e477993086/BREAKFAST+SMOOTHIE-10.png Recipes - Lunch: 8 day options - Make it stand out PICK A BASE (2 LARGE HANDFULS - SERVES 1) spinach, shredded lettuce, kale PICK A CARBOHYDRATE ½ boiled sweet potato, 50g (dry weight) cooked quinoa, 50g pre-cooked lentils PICK 2 VEGETABLES ½ bell pepper, 80g broccoli or cauliflower, handful sugar snap peas, 2 inch chunk cucumber, handful cherry tomatoes, 2 sticks celery, 3 mushrooms, ¼ avocado, ½ red onion PICK A PROTEIN (AROUND 100G) chicken, turkey, salmon, prawns, tuna, tofu, feta, halloumi, ½ can of chickpeas or beans PICK A DRESSING Mediterranean: 1 tbsp extra virgin olive oil, 1 tbsp balsamic vinegar, 1 tsp fresh parsley (or dried), black pepper to taste Asian: 1 tbsp sesame seed oil, 1 tsp Tamari, 1 tsp sesame seeds, finely chopped spring onion Middle Eastern: 1 tbsp extra virgin olive oil, 1 tbsp Tahini, black pepper to tast https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/62db8b67-5bbd-43bf-80ce-31a5c3e27adb/BREAKFAST+SMOOTHIE-45.png Recipes - Lunch: 8 day options - Make it stand out Ingredients: 400g can mixed beans, such as haricot, chickpeas, barlotti,kidney, butter, drained and rinsed A handful of walnuts, roughly chopped ½ small apple, cubed 1 tbsp chopped fresh flat leaf parsley or chives 1 tbsp olive oil Juice of 1 lemon 1 celery stick, finely chopped Salt & pepper Mixed salad leaves, such as spinach, rocket and watercress. Method: Combine all the ingredients. https://www.laurendevere.com/recipes-blog-and-news/blog-post-title-three-jc6fd monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/511ad186-8da8-43c7-ba29-94d0a3b9c0eb/BREAKFAST+SMOOTHIE-38.png Recipes - Dinner: 8 day options - Make it stand out Ingredients: 1 Tbsp olive oil 2 cloves garlic, crushed 1 red onion, finely chopped 500g beef mince 1 carrot, finely diced 1 courgette, finely diced 150g green beans, trimmed and cut 1 small head broccoli, cut into small florets 700ml tomato passata 1 tsp thyme ½ head of cauliflower, cut into florets, steamed 60ml milk of choice Himalayan salt and ground pepper 2 Tbsp finely grated parmesan 2 Tbsp chopped parsley to serve Method: In a large frying pan, heat the oil and cook the garlic and onion for 5 min or until softened. Add the mince and cook for 5 min or until browned. Add the carrot, courgette, beans and broccoli to the pan, and cook for 3-4min. Add the tomato passata and thyme, stir and cook for 10 min or until the vegetables are tender. Season and spoon the mince mixture into the baking dish. Place the cauliflower and milk in a large bowl and roughly mash. Season and spoon over the mince. Sprinkle with the parmesan and lightly spray the top with olive oil. Grill for 5 min, or until lightly browned. Serve sprinkled with chopped parsley. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/cc4853ea-3eec-4cc5-9192-dfe61c22072e/8.png Recipes - Dinner: 8 day options - Make it stand out The amounts suggested are per portion: Protein 100g wild mackeral / salmon / 2 eggs / cooked lentils / chickpeas / hummus / mixed beans Green leafy vegetable Large handful rocket / watercress / spinach / romaine / mixed leafy greens Pick your vegetables (80g) Onion / spring onion / broccoli / cucumber / radish / celery / roasted or raw cauliflower Pick a carbohydrate (75g) Sweet potato / butternut / carrot / parsnip / beetroot / quinoa Pick a healthy fat 10 olives / 1/2 avocado / 1 Tbsp sesame, sunflower or pumpkin seeds Fermented vegetables (optional) 1 tbsp sauerkraut / fermented beets, carrots or purple cabbage https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/bae64399-5f76-4964-b825-bfd91b0fd1e7/BREAKFAST+SMOOTHIE-41.png Recipes - Dinner: 8 day options - Make it stand out Ingredients: 180g Quinoa ½ Cucumber, cut into 1cm chunks 2 Red peppers (roasted) 3 Spring onions , finely sliced Handful parsley, roughly chopped Handful coriander, roughly chopped 1 tbsp Olive oil, plus 1 tsp lemon juice 4 Turkey steaks (or chicken breasts) Method: Cook the quinoa in a pan of boiling water, making sure not to overcook it - about 10 minutes. It is ready when the seeds have popped open. Drain and leave to cool while you prepare the turkey and salad. Tip the cucumber, chopped roasted peppers, spring onions and herbs into a large mixing bowl. Pour over 1 tbsp olive oil and lemon juice, season and mix together. Heat a griddle pan and, when smoking hot, rub the turkey steaks with 1 tsp olive oil. Cook for about 5 mins on each side, depending on thickness FOR THE TAHINI DRESSING 1½ tbsp Tahini paste | 1½ tbsp Plain yoghurt Juice ½ lemon | Garlic clove, crushed ½ tsp Clear honey Stir together all the dressing ingredients with 3 tbsp water. Toss the quinoa together with the salad and arrange on plates. Cut the turkey into thick slices, pile up on the quinoa and drizzle over the dressing. (Optional: Add cherry tomatoes). https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/1fdcd6d3-12e5-444c-a121-bfeae9a4daa7/6.png Recipes - Dinner: 8 day options - Make it stand out Marinade: 1/3 cup soy sauce 1 ½ Tbsp cornstarch 3 clove garlic, minced 1 tsp fresh ginger, minced or ½ tsp ground ginger, 1 Tbsp sesame oil 2 green onion, thinly sliced Slice the chicken breasts into strips. Whisk together the soy sauce, cornstarch, minced garlic, ginger and sesame oil until the cornstarch has dissolved. Mix-in the sliced green onion. Pour the marinade over the chicken. Place into a plastic storage bag and marinate for at least 4 hours or overnight. Stir-fry: 6 Tbsp olive/coconut oil, divided [more if needed] 4 cup broccoli florets, 2 green onion, thinly sliced, 1 tsp fresh ginger, minced or ½ tsp ground ginger, 3 clove garlic, minced (optional) 3 Tbsp water, 1/4 cup hoisin sauce 1 tsp red chilli flakes, toasted sesame seeds, cooked brown rice Heat 3 Tbsp oil in a hot wok/pan. Add the broccoli florets, green onion, ginger, minced garlic, 3 Tbsp water, and a sprinkle of salt and black pepper. Cook for 3 minutes or until crisp tender and bright green in colour. Remove to a plate. Heat the remaining 3 Tbsp of oil, add the chicken to the hot pan. Discard any marinade. Add 1 tsp red pepper flakes to the chicken. Stir fry for 3-4 minutes until the chicken has browned and cooked through. Add the broccoli back to the wok/pan. Drizzle with the 1/4 cup hoisin sauce, continuing to saute 1-2 minutes until heated through. Serve immediately. May add brown rice, cauli rice or quinoa, if hungry. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/a8f6912c-0ab6-4f1f-8f28-2ec644fd806a/BREAKFAST+SMOOTHIE-40.png Recipes - Dinner: 8 day options - Make it stand out Ingredients: 400g sweet potatoes, peeled and cut into medium chunks 1 Tbsp olive oil 240g salmon fillets (or fish of choice) 150g frozen peas Large handful fresh coriander or parsley, chopped Coconut oil for frying 60g rocket 150g baby spinach 30g broccoli sprouts 1 lemon, cut into wedges Method: Preheat the oven to 180°C. Place the sweet potatoes on a baking tray, toss in the olive oil, and roast until they are soft, approx. 15- 20 minutes. Meanwhile, steam the fish for approx. 10 minutes and the peas until soft, 3-4 minutes. Mash the sweet potatoes and add the peas and coriander/ parsley. Mix together. Remove the skin from the fish (if present) and finely flake it into the potato mixture. Divide the mixture into 6 portions and shape them into patties. Heat the coconut oil in a large frying pan and fry the fishcakes over a medium-high heat for approx. 4 minutes on each side until browned. Serve with rocket and spinach leaves, a scattering of broccoli sprouts, and a wedge or two of lemon. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/06e4a1b7-5e7e-4616-9028-35d73edb47ec/9.png Recipes - Dinner: 8 day options - Make it stand out Select 1 fillet per person (tofu for vegetarian option) CHOOSE A SAUCE/DRESSING – WHIZZ UP INGREDIENTS (BY HAND OR BLENDER) Zesty minty: 3 tbsp Olive oil, zest and juice of 1 lemon, small pack mint leaves, finely chopped Teriyaki: 2 tbsp Tamari (wheat-free soy sauce) or soy sauce, 2 tbsp mirin (Japanese sweetened rice wine), 4 tsp grated fresh root ginger, 1 tbsp sesame oil, 1 tsp xylitol SHORT CUT: JARS ARE PERFECT FOR BUSY DAYS Pesto | Harissa | Red Thai curry paste Coat each salmon fillet with the chosen sauce/dressing and leave to marinade whilst preparing veggies. Choose your accompanying veggies from the following suggestions, or make up your own combinations, using the side dishes section for ideas. MINTED PEAS/BEANS COMBO Using a steamer, combine frozen peas, green beans, frozen edamame beans, with a handful of mint leaves – lightly steam. BROCCOLI AND CAULIFLOWER Break into florets and lightly steam-fry (by adding a dash of water and then covering for around 4 minutes) with butter and finely sliced chilli. ROASTED VEGGIES Butternut squash, red/yellow peppers, courgettes, sprinkled with mixed herbs (takes about 35—45 mins, so need to plan ahead). When the veggies are almost ready — heat up 1–2 tbsps coconut oil in a large frying pan and add salmon fillets with skin side up. Be careful not to overcook, should take between 6—9 minutes. Serve with remaining dressing drizzled over, masses of veggies and a slice of lemon/ lime on the side. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/7a3aa0ed-d51c-42f4-bcb9-ee55cef892d4/7.png Recipes - Dinner: 8 day options - Make it stand out Green Curry Paste: 2 garlic cloves, peeled and chopped ¼ small white onion, chopped 2cm piece fresh ginger, peeled and chopped 1 lemongrass stalk, trimmed and chopped 3 long green chillies, deseeded and chopped ½ bunch chopped fresh coriander, leaves and stems 1 Tbsp fish sauce 1 Tbsp lime juice Blend in a high-powered food processor and process until a smooth paste forms. Refrigerate until ready to use. Ingredients 1 Tbsp coconut oil 500g chicken breast, cut into 3cm pieces Green curry paste (recipe above) 400ml can coconut milk 125ml salt-reduced vegetable stock 2 kaffir lime leaves, torn 150g green beans, trimmed and halved 1 medium red capsicum, deseeded and sliced 100g frozen peas (or courgettes) 1 tbsp coconut sugar 1 tsp fish sauce salt, pepper & coriander leaves, to taste lime wedges, to serve. Heat the oil in a saucepan over medium heat. Add the chicken and cook for 5-7 minutes or until lightly browned, stirring frequently. Add the curry paste and cook for 1-2 minutes until fragrant, stirring constantly. Stir in the coconut milk, stock and lime leaves. Reduce the heat to medium-low and simmer, covered, for 10 minutes. Add the green beans, capsicum, sugar and fish sauce and simmer, uncovered, for 5 minutes or until the sauce starts to thicken, stirring occasionally. Add the peas and simmer for a further 2 minutes or until heated through. Check the seasoning and add salt and pepper, if desired. To serve, spoon the curry into four serving bowls and sprinkle over the coriander. Enjoy with cooked brown rice, cauliflower rice or quinoa with lime wedges on the side. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/3b144981-3201-4275-b92a-7f8a5d9fc548/BREAKFAST+SMOOTHIE-39.png Recipes - Dinner: 8 day options - Make it stand out Ingredients: 120g uncooked quinoa 25g parsley, chopped 1 bunch spring onions, finely chopped vegetable stock (2 parts liquid to 1 part quinoa) 25g fresh mint 1 garlic clove, pressed 120ml lemon juice 1 tbsp fresh basil, minced (or ½ tsp dried) 60ml olive oil ¼ cucumber, sliced lengthways into quarters and finely sliced horizontally (making tiny triangles) 2 handfuls cherry tomatoes Lettuce leaves, whole 45g olives, sliced Method: Rinse the quinoa and combine with the stock in a saucepan, bring to the boil. Cover, reduce to a simmer and cook for 10 mins. Turn the heat off, leave the lid on and allow the quinoa to sit for a further 5-7 mins. Remove the lid and fluff with a fork. Place the rest of the ingredients, except the cucumber, tomatoes, lettuce and olives, in a mixing bowl and toss together lightly. Add the quinoa once cold and mix thoroughly before chilling for 1 hour or more to allow flavours to blend. Wash and dry the lettuce leaves and use them to line the salad bowl. Add the tabbouleh and garnish with the olives. For variety, replace the lettuce and cucumber with chickpeas tossed in cumin, garlic and the zest and juice of ½ lemon, roasted at 200°C for 30 minutes. https://www.laurendevere.com/recipes-blog-and-news/blog-post-title-four-rw3pm monthly 0.5 2025-09-09 https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/c388abfe-1c17-450b-a70d-b25f14eaaea4/BREAKFAST+SMOOTHIE-13.png Recipes - 4 Tasty Smoothies - Make it stand out Ingredients: 1/2 cup cooked & cooled sweet potato, skin removed 1 scoop protein powder 1/2 cup blueberries squeeze lemon 1/4 tsp ground ginger 1/4 tsp turmeric Water / Ice Method: 1. Add all of the ingredients to a blender and process until all the blueberries have been pureed. 2.Pour into a glass and top with a few more blueberries. 3.Drink as soon as possible. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/d952c878-ae10-4ab2-add4-d6a9cb46b9c1/BREAKFAST+SMOOTHIE-16.png Recipes - 4 Tasty Smoothies - Make it stand out Ingredients: 1/2 avocado 1 tsp coffee / matcha 1 scoop protein powder 1 tsp cocoa 1/2 tsp vanilla extract 1 tsp nut butter / flaxseeds dash of cinnamon sweetener of your choice liquid of your choice ice Method: 1. Add all of the ingredients to a blender and blend until smooth and creamy. 2. Add more liquid to your desired consistency. 3. Pour into a glass and serve immediately. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/1b2a7bad-9711-42b3-a770-a148e7f49d6d/BREAKFAST+SMOOTHIE-14.png Recipes - 4 Tasty Smoothies - Make it stand out Ingredients: 1/2 cup cauliflower rice 1/2 red apple, chopped 1 scoop protein powder 1 tbsp nut butter of your choice 1/2 tsp vanilla extract dash of cinnamon liquid of your choice ice Method: 1. Make the cauliflower rice by pulsing raw cauliflower in your food processor until fine. You can sauté with some lemon juice (& freeze any extra for convenience). 2. Add all of the ingredients to a blender and blend until smooth and creamy. 3. Pour into a glass and serve immediately. https://images.squarespace-cdn.com/content/v1/68a6d520eccce52007246685/f4e5f2c6-b17d-4d45-b9e5-6573ceda46bd/BREAKFAST+SMOOTHIE-15.png Recipes - 4 Tasty Smoothies - Make it stand out Ingredients: 1/2 banana 1 scoop protein powder 1 green apple large handful spinach 2 stalks celery 3 cm cucumber squeeze lemon 1/2 avocado Milk of choice / water Ice Method: 1. Peel banana & chop fruit & veg into chunks. 2. Add to blender with milk of choice or water. 3. Blend until smooth & creamy. 4. Add more liquid if you would prefer a thinner consistency. 5. 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