Diet trenD
Positive nutrition for life
try theSe taSty ‘10-day’ meaLS egg salad on toast
when the 10 days are up, amelia hopes you’ll have formed new healthy eating habits that you’ll want to continue. The Positive nutrition Pyramid can still guide you to make healthier choices, but you can reincorporate restricted foods such as dairy and wheat. you can also include sugar, alcohol and other treats. ‘it’s just a case of choosing those ‘worth it’ moments,’ says amelia.
Cottage pie
Use the pyramid to check you’re getting the right nutrients each day
(serves 1) Boil 2 eggs for 6 mins, then rinse under cold water to stop them cooking. Peel eggs and finely chop. Put eggs into a bowl with 1 spring onion (finely sliced), zest of ½ lemon, chopped chives, ½ stick celery (finely chopped), a handful of cherry tomatoes (quartered), ¼ avocado (peeled and chopped) and a handful of rocket (rinsed). Add 1tbsp olive oil, salt and black pepper, and mix well. toast 1 slice of gluten-free bread and load it up with salad.
(serves 2) heat 1tbsp light olive oil and sauté 1 small onion (peeled and diced), 1 small celery stick (diced), 1 small pepper (diced) and 3 cloves garlic (peeled and sliced) for 5 mins. Put aside, then add 250g lean beef and brown for a few mins. Add 3tbsp tomato puree, 100g cooked Puy lentils, 1 bay leaf, 1 sprig fresh thyme and 200ml water or chicken stock. Bring to the boil, then simmer for 15 mins. Uncover and simmer for another 15 mins, stirring occasionally, until sauce has thickened. taste and season. think healthy can’t Meanwhile, steam be tasty? then give 200g sweet potato (serves 1) (peeled and diced) these recipes in a bowl, mix and 2-3 large carrots a try together a handful (peeled and diced) for of cherry tomatoes 20-25 mins, until tender. (quartered), 1 spring onion Drain and mash, adding a swirl (finely sliced), 1 yellow pepper of extra virgin olive oil and a pinch of (deseeded and finely sliced), 10cm salt. Before serving, add 2 handfuls of cucumber (deseeded and finely seasonal greens (finely sliced) to beef diced) and handful of rocket leaves and stir until wilted. serve with mash. (chopped) with a drizzle of olive oil, a squeeze of lemon juice and a pinch of salt. Add your choice of seeds and herbs to the salad mixture. serve with 2-3 gluten-free oatcakes and 1 portion of beetroot houmous.
Nutritious & delicious
What’s a portion?* Nuts and seeds
Small handful
Healthy fats
Size of your thumb
Complex carbohydrates
One cupped handful
Protein
Size of your palm
Fruit
Size of your clenched fist
Vegetables
Size of your clenched fist
Fluids
Medium-sized glass (2 litres per day)
Beetroot houmous salad
>> Nourish & Glow: The 10-Day Plan by amelia freer (£16.99, michael Joseph) is available now
*Portion sizes are approximate
FIT & WELL 13