Mediterranean Sun

Ingredients

• 2½ slices sourdough Sourdough bread
• 1 tomato Tomatoes
• 35 g Feta
• 18 g Olives
• ½ tbsp (6 g) Extra-virgin olive oil
• 1 egg Eggs
• 1 tsp Dried oregano

Method

1. Boil the egg for 7–8 minutes, then cool and halve.
2. Toast the sourdough and drizzle with the olive oil.
3. Pile on the chopped tomato, crumbled feta and sliced olives; sprinkle with oregano.
4. Serve with the egg on the side.

P 21½ g · C 57.6 g · F 22.4 g · fibre 4½ g

Ingredients

• 180 g Raw prawns / shrimp
• 215 g Brown rice (cooked)
• 70 g Green peas
• ½ bell pepper Bell pepper
• ½ onion Onion
• 2 cloves garlic Garlic
• 1 tbsp (12 g) Extra-virgin olive oil
• ½ lemon Lemons
• ½ tsp Ground turmeric
• ½ tsp Smoked paprika

Method

1. Soften the chopped onion, pepper and garlic in the oil for 5 minutes.
2. Stir in turmeric and paprika, then the cooked rice and peas with a splash of water; heat through.
3. Add the prawns and cook 3–4 minutes until pink all the way through.
4. Finish with lemon juice and pepper.

P 47.8 g · C 79.6 g · F 15.7 g · fibre 10½ g

Ingredients

• 30 g Almonds
• 1 orange Oranges

Method

1. Enjoy the almonds with the orange segments.

P 7.7 g · C 24.2 g · F 15.1 g · fibre 7.4 g

Ingredients

• 170 g Salmon fillet
• 120 g Lentils (cooked / canned, drained)
• 95 g Bulgur wheat (cooked)
• 70 g Cucumber
• 95 g Cherry tomatoes
• 18 g Fresh herbs (parsley, basil or coriander)
• ½ lemon Lemons
• ½ tbsp (6 g) Extra-virgin olive oil
• 60 g Tzatziki

Method

1. Grill or pan-fry the salmon skin-side down for 5–6 minutes, then 2 minutes on the other side.
2. Mix the lentils, bulgur, diced cucumber, quartered tomatoes and plenty of chopped herbs.
3. Dress with the lemon juice and olive oil, and season.
4. Serve the salmon on the tabbouleh with tzatziki.

P 52.4 g · C 54.3 g · F 33.2 g · fibre 16.9 g