241 Pizza

Serves 2-3 diet portions 1 small butternut squash 2 large carrots 1 large sweet potato 3 cloves garlic, peeled and chopped 1 large onion, sliced 1 tbsp olive oil 1 small glass of white grape juice 150g crème fraîche a handful of chopped fresh sage leaves 2tbsp Dijon mustard 200ml vegetable stock salt and black pepper Peel and thinly slice the squash, carrots and sweet potato. Fry garlic and onion in the oil until soft. Pour in the grape juice and when it’s hot add the crème fraîche, sage and mustard. Stir until smooth and add the vegetable stock and seasoning. In a small ovenproof dish layer the sliced vegetables, pouring the sauce between each layer. When you have used everything up, pop the dish into the oven on 160°C until the vegetables are soft and the top is golden (about 40 minutes).

DAY 4 (SATURDAY)

Breakfast: Spice-infused fruit salad 4 peeled satsumas, cut into segments 1 small mango, peeled and chopped 1 small pineapple, skin and core removed, flesh chopped 400ml orange juice zest of 1 lime (save the juice for later) 2 crushed cardamom pods 1 vanilla pod Heat the orange juice, lime zest, cardamom and vanilla in a large pan. When it reaches boiling point, remove from the heat and allow to cool, so that flavours infuse. Use a sieve to remove the bits, and add the lime juice to the syrup. When the syrup is cold, add all the fruit pieces and put into the fridge. There will be enough here for a few portions — it makes a great snack.

Lunch: Cauliflower, tomato and butterbean stew Serves 4 diet portions. But you’ll need to put enough aside for Monday’s lunch. Non-dieters could have some fresh wholemeal bread with it and maybe some cheese. If this stew doesn’t appeal to you, defrost and heat up last night’s vegetable bake. Tomato sauce (made on Thursday, Day 2) 150ml vegetable stock 1 small tin (200g) butter beans 1/2 head of cauliflower, cut into florets 1tbsp chopped fresh oregano Put the tomato sauce into a casserole dish along with the vegetable stock, beans, cauliflower and oregano. Bake in the oven on 160C for 45 minutes.

Supper: Cashew satay prawns

Serves 2 diet portions. Use leftovers of the satay sauce to dress the salad. 10 large, raw, shelled prawns 2tbsp cashew nut butter (must be made from 100 per cent cashew nuts; available from health-food shops)
Juice of 1/2 lime 1/2 red chilli, finely chopped 1/2 teaspoon honey 1tsp sesame seeds 1tbsp soy sauce black pepper Mix all the satay ingredients together until you have a smooth paste. Thread the prawns on to skewers, 5 on each. (If your skewers are wooden, make sure you have soaked them in water for a couple of hours so that they don’t burn.) Cover the prawns with the sauce and set aside for a minute or two. Then grill on either side for 2-3 minutes or until you are happy that the prawns are cooked through. Serve immediately with a nice big crunchy green salad.

DAY 5 (SUNDAY)

Breakfast: Fresh fruit Scrambled eggs, tomatoes and mushrooms Some fresh fruit — a couple of pieces, cut into slices so it lasts longer. Followed with scrambled eggs, made in a non-stick pan, with 2 eggs per person (cook with a dash of milk and tiny knob of butter). Serve with a hearty portion of grilled tomatoes and mushrooms — these are both so low in calories that you can eat as much as like. Remember that the more slowly you eat, concentrating on the flavours, the more satisfied you’ll feel after eating.

Snack on fresh fruits throughout the day: you could also have raw vegetables, such as carrots, celery, radishes, fennel.

Supper: Marinated ginger and lemongrass beef

Serves 2 diet portions 1 red pepper 1 carrot 1/2 onion 2 spring onions a handful of green beans 1tbsp olive oil 1 thin 300g-ish rump steak, cut into strips For the marinade 2 cloves garlic, finely chopped 2cm piece of fresh ginger, peeled and finely chopped 2tbsp soy sauce 1 stick of lemongrass, bashed and squashed (best done with a rolling-pin) 1tbsp sesame oil 1/2 green chilli, finely chopped Mix all the marinade ingredients together in a glass or ceramic bowl, add the beef, and leave to marinate while you chop the vegetables. Cut the vegetables into similar-sized thin strips. Heat the oil in a wok or a deep fryer until it’s hot. Remove the beef from marinade and sieve the remainder to leave only the juices. Fry the beef for 30 seconds, then add the vegetables, stirring all the time. After 2-3 minutes pour in the marinade, let it get hot, then serve immediately.

Follow with either a piece of fresh fruit or a small pot of organic natural yoghurt with a few raisins sprinkled on top.

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