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

x
recipe or two that are your cup of tea!

Happy cooking!
 Other Books from
the Collection

The Peach Plan: Booty & Legs

The Peach Plan: Upper Boddy & Abs

The Peach Plan 2: ADVANCED

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INDEX

Good Morning 01
10 Breakfeast recipes

Later On... 16
15 savory recipes

Plant Based 36
7 Vegan recipes

Sweet Tooth 45
11 sweet treats

Smoothie & Shakes 60

8 drinks
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
Breakfeast is our favourite part of the day! Other 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

Heat the olive oil in a small ovenproof frying pan on a medium heat. Add the onions, pepper and
1 tbsp olive oil garlic, and cook for 5 minutes. Add the spinach and cook until the leaves have wilted.
2 handfuls spinach
Add the feta, vine tomatoes and torn basil to the pan and stir for one minute. Add the egg mixture
1 sweet red pepper - finely to the pan and stir into the frying vegetables. Leave on medium heat for 2 minutes, or until you begin
chopped
to see the egg cook around the edges.
2 garlic cloves - finely chopped
Move the pan to the grill and continue to cook for 3-4 minutes. Top the frittata off with some
½ a red onion - finely chopped
crumbled feta.
1 handful vine tomatoes - cut in
half

1 handful fresh basil - torn into MACROS

large strips
Calories - 221
1 pinch oregano Carbohydrates - 2.8g
Protein - 7.4g
1 pinch chilli flakes 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
2 eggs
over the sweet potato and bake in oven for 15-20 minutes.
1 avocado
Halve the avocado and remove the stone. Add the avocado to a bowl with olive oil, lemon juice,
Juice of ½ a lemon
garlic and chilli flakes (optional). Mash the ingredients together until the mixture reaches desired
½ garlic clove - finely chopped texture and consistency. Season to taste.
1 tbsp olive oil
To poach the eggs, bring a saucepan of water to simmer and add the vinegar. Create a small
1 pinch oregano whirlpool in the saucepan to ensure that the egg comes together easily. Crack eggs into a bowl first
1 pinch chilli flakes and then add to saucepan. Cook for 2 minutes and then turn off heat. Leave to stand in the water for
8-10 minutes.
1 tbsp vinegar

Coriander or basil (to garnish) 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.
MACROS

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
50g spicy smoked
chorizo - sliced soften.

½ red onion - finely chopped Stir in the tomatoes, salt, pepper and oregano. The shakshuka will be thick enough when you can
½ red pepper - finely chopped create a well in the tomato sauce and see the bottom of the pan. It is then ready for the eggs!

1 red chilli - deseeded and finely

chopped 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
400g tin chopped tomatoes cooking the eggs and bake the feta slightly.
1 tbsp oregano
Finish by garnishing with fresh torn basil. Serve with toasted sourdough (optional, and depends on
3 eggs your gluten tolerance).
50g feta

1 handful fresh basil - torn into GLUTEN FREE

big pieces (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
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 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.
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
DIARY 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
Preheat oven to 200C/180C fan/gas 6. Halve the avocado and remove the stone. Remove a small
1 pinch chilli flakes slice from the back of each avocado half to make a flat surface - this is to stop the avocado from
rolling around later on.
2 rashers of streaky bacon
(optional)
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
MACROS if you wish.

Calories - 449
Carbohydrates - 12g Place the avocado in oven and bake for 15-20 minutes. Check that the eggs are cooked through
Protein - 18.7g before removing from oven. Season the baked avocados and serve with grilled bacon.
Fat - 37.5g

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)
1 small red chilli - deseeded and
finely chopped (if you want it
spicier, leave the seeds in)
3 eggs
2 slices sourdough bread
1 large knob butter
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.
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.
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.

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: Blend the oats, cinnamon, whey protein, egg, milk and banana in a food processor. Empty into a
60g oats small bowl and add blueberries.
1 tsp cinnamon
Slice the remaining bananas lengthways. Heat 1 tsp of coconut oil in a small frying pan. Add the
1 serving vanilla whey protein bananas and fry for 2 minutes. Add honey and a pinch of cinnamon to the pan. When bananas have
1 egg softened, take off the heat and set aside.

50ml milk
Heat one tbsp of coconut oil in another small frying pan on a low heat. Once melted, slowly pour
1 small banana the pancake mixture into the pan. You can make small or large pancakes, depending on how big
your pan is.
50g blueberries

1 tbsp coconut oil
For fried bananas:
2 bananas
1 tsp coconut oil
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
1 3 | R AT H E R D E L I S H
Fat - 18.4g
 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) MACROS

1 tbsp flaked almonds
Calories - 519
2 tbsp chia seeds Carbohydrates - 87g
Protein - 7g
Handful of ruit Fat - 16g

GLUTEN FREE
VEGGIE
DIARY 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 veffie
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
2 tbsp olive oil
potatoes and place in a large baking tray.
Small bunch of thyme
Drizzle one tbsp of olive oil over the chips and then season with salt, pepper and add a few sprigs
250g peas
of thyme. Place in the oven and cook for 45 minutes, stirring occasionally to make sure the chips
Juice of ½ a lemon don’t stick to the baking dish.
2 cod fillets
When the chips have about 15/20 minutes left in the oven, cook the peas by microwaving or
1 tbsp plain flour steaming them for 2-3 minutes. Place the peas, lemon juice and pepper to taste in a food processor
2 cloves garlic and blend.

Lightly dust the cod fillets with flour and season with salt & pepper. Heat one tbsp of olive oil in
MACROS 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
Calories - 532 until the cod fillets start to brown and crispen on the outside.
Carbohydrates - 62g
Protein - 33g
Fat - 16g 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

SERVES 2
INGREDIENTS
200g uncooked spaghetti
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
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
TUNA & SWEET RED
P E P P E R S PA G H E T T I
INSTRUCTIONS
Boil one large saucepan of water. Add a pinch of salt to the water and then add spaghetti. Cook for
8 minutes.
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.
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 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.
2 garlic cloves - finely chopped

200g Quorn mince Add the macaroni pasta to the sauce along with 200˚ ml water, leave to simmer for 10 minutes,
1 tbsp ground cumin, chilli stirring occasionally. Add the cheese, stir well and then serve.
powder, paprika, oregano (chilli
powder will obviously make it
spicy, so if you’re not a fan, leave
it out!) * 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
MACROS
100g macaroni pasta
Calories - 684
200ml water Carbohydrates - 67g
Protein - 40g
100g mature cheddar 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: Mix the BBQ sauce ingredients together in a bowl. Wrap 3 chicken breasts in cling film or
1 tbsp olive oil greaseproof paper and flatten breasts with a meat pounder or rolling pin.
3 tbsp ketchup
Cut the mozzarella into three flat, long pieces and wrap around the asparagus tips. Coat each
1 ½ tbsp mustard chicken breast with BBQ sauce and wrap the breast around the mozzarella and asparagus.
1 tbsp honey
Heat the olive oil in a frying pan on low heat. Add the garlic and fry for 2 minutes. Add the chicken
1 splash soy sauce
breasts to the pan and cook slowly, flipping regularly and recoating the chicken with remaining BBQ
Zest of one orange sauce.

Pinch smoked paprika

Check that the chicken is cooked through before serving. This goes well with mashed or boiled
Pinch chilli flakes potatoes and some greens.
3 chicken breasts

100g mozzarella MACROS

Asparagus tips (approx 9) (Served with 250g of mashed white potatoes)

Calories - 574
1 tbsp olive oil Carbohydrates - 61g
Protein - 35g
3 garlic cloves Fat - 21g

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
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.

1 tsp oregano 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.
1 pinch chilli flakes

Juice of ½ a lemon Serve and enjoy!

1 tbsp sesame oil

1 handful kale
MACROS
A few spring onions - cut into
long diagonal strips Calories - 694
Carbohydrates - 61g
1 red pepper - cut into long thin Protein - 30g
strips 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
Pinch of cayenne pepper
1 handful of parsley - finely
chopped
400g chicken breast
1 egg
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.
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.

1 tbsp flour 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.
MACROS
Sprinkle cayenne pepper to garnish the chicken strips. Serve with homemade chips**.
Calories - 412
Carbohydrates - 51g
Protein - 36g
Fat - 5g
**see p.18 for homemade chips recipe.

GLUTEN FREE

2 4 | R AT H E R D E L I S H

WITH FRAGRANT RICE
GLUTEN FREE
SERVES 3
INGREDIENTS
1 tbsp turmeric
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
BUTTER CHICKEN
INSTRUCTIONS
In a large bowl, mix together 1 tbsp of turmeric, ground cumin, ground coriander, along with the chilli
powder and coconut milk.
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
Fat - 21g 2 5 | R AT H E R D E L I S H

SERVES 2
INGREDIENTS
100g brown rice - uncooked
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
TURKEY & 3 CHEESE
STUFFED PEPPERS
INSTRUCTIONS
Boil water in large saucepan. Add the brown rice and cook for 25 minutes (may vary).
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
75g plain flour
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
INSTRUCTIONS
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.
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
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.

1 sweet red pepper - chopped Stir the pesto and Philadelphia together. Add add the cooked pasta and stir well to combine.
into thin strips
Mix through the cherry tomatoes and pine nuts before serving. Garnish with grated parmesan.
1 red onion - finely chopped
70g fresh pesto

½ pack Philadelphia light

(90g) - or suitable soft cheese
alternative
MACROS
A handful of cherry tomatoes -
halved Calories - 676
25g pine nuts Carbohydrates - 62g
Protein - 39g
A handful of grated parmesan 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 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.
1 tbsp mayonnaise

1 tortilla wrap Spread the mayo across the tortilla wrap and add the mixed salad, chicken, halloumi and avocado.
1 handful mixed salad 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
1 spring onion - 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.

½ sweet red pepper - chopped

4 tenderstem broccoli stems -

chopped

250g egg noodles

1 handful kale

1 tsp chopped chilies (for MACROS

garnish)
Calories - 353
Chopped coriander (for garnish) Carbohydrates - 35g
Protein - 22g
1 tsp soy sauce (for garnish) 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
1 aubergine - peeled and cut into
small chunks
1 onion - finely chopped
2 celery sticks - finely chopped
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.
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.

1 courgette - chopped in slices

then halved 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
2 cloves of garlic - finely ricotta cheese and evenly spread on top of the lasagna.
chopped

400ml passata 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
Splash of Worcestershire sauce Protein - 22.3g
1 handful basil - chopped Fat - 21g

Squirt of ketchup

6-7 lasagna pasta sheets

150g frozen spinach

150g ricotta cheese

3 2 | R AT H E R D E L I S H
Handful of cheddar
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 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.
3 tbsp garlic & herb Philadelphia
(or suitable soft cheese
alternative) Coat each chicken breast first with flour, then beaten eggs and finally with breadcrumbs.
40g plain flour
Heat the olive oil in large pan. Cook the chicken on a low heat for 15 minutes, constantly flipping
2 eggs - beaten them to make sure they don’t stick to the pan. Make sure they are cooked through before removing!
25g breadcrumbs
In a separate pan, add the potatoes, garlic and parsley to the pan on a low heat. Drizzle with olive
2 tbsp olive oil oil before adding the spinach and pine nuts. Stir the potatoes until the spinach has wilted and then
4 garlic cloves serve and eat!

1 handful parsley
MACROS
1 handful spinach
Calories - 609
1 handful pine nuts 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 - Heat the olive oil in large frying pan on a medium heat and add chopped sausages. Fry for 3-4
chopped into large pieces minutes and then add onions, pepper and garlic. Fry for another few minutes until the onions start to
1 onion - finely chopped soften and add chopped tomatoes.

1 sweet red pepper - finely

chopped 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
2 garlic cloves - finely chopped spinach wilts.
400g tin chopped tomatoes
Season with salt, pepper and more italian herb seasoning. Serve the pasta and sprinkle grated
1 tsp white vinegar parmesan on top.
1 pinch chilli flakes
MACROS
1 pinch Italian herb seasoning
Calories - 482
2 handfuls spinach Carbohydrates - 53g
Protein - 28g
1 handful grated parmesan
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

GLUTEN FREE
DAIRY FREE
VEGGIE
SERVES 3
INGREDIENTS
1 onion - finely chopped
400g chopped tomatoes
400g coconut milk
1 whole cauliflower - chopped
into large pieces
1 red pepper - chopped long and
thin
250g drained chickpeas
1 handful spinach
250g long grain white rice
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
CAULIFLOWER &
CHICKPEA MASALA
INSTRUCTIONS
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.
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.
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.
Garnish the curry with coriander and chopped cashews.
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 &
DAIRY FREE
VEGGIE
SERVES 2-4
INGREDIENTS
5g plain flour
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)
V E GA N P E S TO P I Z Z A
INSTRUCTIONS
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.
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 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.
1 garlic clove - finely chopped

1 chilli - deseeded and finely In a large frying pan, heat the olive oil and add the marinated tofu to the pan. Fry for roughly 5
chopped
minutes, then add the red onion and red pepper. Fry for another 5 minutes, until the tofu turns
1 tbsp maple syrup golden brown and starts to crispen.

1 tbsp tomato puree

Stack the tacos like so: lettuce at the bottom, then tofu and then guac. You might also like to add
225g Tofooco smoked Tofu (you salsa to the taco!
can have plain as well)

1 avocado
MACROS
Juice ½ a lime

1 garlic clove - finely chopped Calories - 589

Carbohydrates - 43g
1 tomato - chopped Protein - 20g
Fat - 38g
Fresh coriander - finely chopped

1 tbsp olive oil

1 sweet red pepper - finely

chopped

½ a red onion - finely chopped

8 taco shells 4 0 | R AT H E R D E L I S H

Shredded lettuce
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
200g 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.
Sunflower seeds (to garnish)
1 handful walnuts - roughly
chopped
Pinch chilli powder or chilli
flakes (to garnish)
INSTRUCTIONS
Boil a large saucepan of water and cook the rice noodles.
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.
MACROS
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: Preheat oven to 200C/180C fan/gas 6. Place the bell peppers, courgette, red onion and asparagus
15g pine nuts into a baking dish. Drizzle vegetables with a tablespoon of olive oil, then season with salt, pepper
10g sunflower seeds and oregano. Roast in the oven for 30 minutes.

2 tbsp olive oil To make the pesto, blend all pesto ingredients in a food processor. Add small amounts of water
1 big handful basil leaves - until it reaches a saucey consistency.
roughly chopped

- 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.

1 clove garlic - finely chopped

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 MACROS
½ red onion - cut into big chunks Calories - 641
1 handful asparagus tips - Carbohydrates - 83g
chopped Protein - 17.5g
Fat - 28g
1 tbsp olive oil

1 tbsp oregano

200g spaghetti
4 3 | R AT H E R D E L I S H
1 handful pine nuts (garnish)

½ lemon
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
Transfer blended ingredients into a bowl. Add the breadcrumbs and flour, mixing it all together.
½ sweet red pepper - finely Make a giant patty and store in fridge for half an hour.
chopped

½ a small red onion - finely After the patty has been in the fridge for 30 minutes, split it into two. Lightly dust each patty with
chopped
plain flour.
1 handful coriander leaves -
chopped Heat the coconut oil in frying pan on a medium heat and add the patties to the pan. Cook for
½ lemon juice 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

MACROS
1 burger bun - make sure its
vegan! Calories - 439
Carbohydrates - 66g
Slice of red pepper, red onion Protein - 17g
and lettuce to garnish 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 Add more milk if needed until the mixture reaches a doughy consistency. Sprinkle with choc chips
and raisins.
2 tbsp high quality cocoa
powder
Roll into small cookie dough balls and enjoy!
100g organic smooth peanut
butter

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 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.
1 tsp vanilla extract

2 tbsp cocoa powder Line baking tray with greaseproof paper and pour mixture into tray. Bake brownies for 15 minutes.
1 tbsp honey
Remove brownies from oven and dot smarties around the top of the brownie mixture before
1 tube smarties 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 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.
1 handful pecans - chopped

1 tbsp brown sugar 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
In a large mixing bowl, stir together the coconut oil, honey, bananas, milk, vanilla extract, baking soda,
3 bananas - mashed cinnamon and salt. Once it is well mixed, add the flour, oats and choc chips to the mixture.
80g milk
Spread the mixture across 15 large muffin cases and place in the oven on a large baking tray. Cook
1 tsp vanilla extract for 30 minutes.
1 tsp baking soda
Once baked, remove and top each muffin with a sprinkle of brown sugar, oats and more cinnamon if
½ tsp cinnamon desired.
Pinch of salt

220g whole wheat flour

MACROS
30g oats
Calories - 292
Handful dark choc chunks
(optional) Carbohydrates - 40g
Protein - 3.3g
1 tbsp brown sugar 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
6 tbsp unsweetened cocoa
powder with greaseproof paper.

5 tbsp unrefined sugar Split each ball in half. Spread a small amount of peanut butter on the inside of one half of each ball
1/4 tsp bicarbonate soda/baking before rejoining and shaping into cookies.
soda

1/4 tsp salt Bake the cookies for 15 to 20 minutes.

50g coconut oil

2 tbsp honey

3 tbsp milk of choice

1 tsp vanilla extract

MACROS
Chocolate chunks/chips
(optional) Calories - 292
Carbohydrates - 40g
25g organic peanut butter Protein - 3.3g
(this is a rough estimate) 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 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.
50g dried fruits

1 tsp cinnamon Add the egg and honey and mix well to form a gooey, sticky mixture. If the mixture comes out a bit
1 tsp vanilla extract dry, you can add a small amount of water.

20g melted peanut butter Grease a baking dish with butter and line it with greaseproof paper. Spread the mixture evenly into
1 scoop vanilla whey protein the baking dish and place in oven. Bake for 20 minutes.

2 tbsp honey Remove and slice the granola into 6 bars. Melt the dark chocolate chips in a small bowl in the
1 egg microwave. Dip each bar in the dark chocolate before placing in fridge or freezer for at least 10
minutes.
30g dark choc chips

2 tsp coconut oil 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 AT J 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 Cook for 5 minutes on a low heat and then add all other ingredients. Mix well and cook for a further
5 minutes.
35g coconut oil

20g dried cranberries Grease a baking dish and line with greaseproof paper. Transfer flapjack mixture into the dish and
20 raisins 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
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.

300g 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.
1 tbsp cornstarch

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: Each type of fruit must be made separately. Place each fruit in a blender and pulse to crush. Add
115g frozen fruit - we’ve used maple syrup to the fruit and blend again. (Fruits that are sharper in taste, such as raspberry may need
frozen mango, raspberry
and kiwi 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: Destem strawberries and place in saucepan on a low heat. Add the honey and stir. Leave to cook
300g strawberries for roughly 15 minutes, whilst stirring constantly. Once the strawberries start to break down, mash
1 tbsp honey them to remove and lumps. Add chia seeds and stir for another 5-10 minutes before removing heat.

1 tbsp chia seeds In a small bowl crush two digestive biscuits. In another small bowl, mix greek yoghurt with one
Per cheesecake: scoop of vanilla whey. Layer your cheesecakes in a small tub or dish. Start with biscuits first, then
2 digestive biscuits 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 1 tbsp nutella

processor. Pour into smoothie
1 tbsp organic smooth
glass, garnish with flaked almonds peanut butter
and enjoy!
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 - Add 75ml of boiling water to instant coffee. Stir until the coffee is dissolved.
quantity is down to personal
preference
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. 250ml of milk

Garnish with lemon zest. Add a
Handful kale
serving of protein if you wish!
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