 |
 |
 |
 |
||
 |
|||||
|
Five Wheat Free Days
Day 1 — Day 2 — Day 3 — Day 4 — Day 5 — Drinks — Snacks
Breakfast - Porridge with ground pumpkin and sunflower seeds sprinkled on top
Mid morning - see snacks
Lunch - Jacket potato with tuna large salad
Afternoon - snack
Dinner - Stuffed aubergines with a selection of lightly steamed green vegetables
To
make the stuffed aubergines:
2 aubergines
1 red onion chopped finely
1 tsp. chopped garlic
4 oz shitake or chestnut mushrooms chopped roughly
2 tsp. copped fresh coriander
1 yellow pepper
1 tin chick peas
Place the aubergines in a pan of boiling water and cook for 20 minutes
or until tender then drain.
Cut the aubergines in half lengthways, scoop out the flesh and chop
finely, put the shells to one side.
Preheat the oven to 180 c/350 f/ gas mark 4
Put the aubergine flesh, onion, garlic, mushrooms, pepper, chick peas
and coriander into a frying pan with a little olive oil and cook for
5 minutes
Stuff the aubergine mixture into the shells
Place in the oven for 20 minutes then serve straight away.
Breakfast – Scrambled eggs on rye bread
Mid morning - snack
Lunch - Pasta salad (This can be made the night before if necessary)
Pasta
Salad:
Rice and millet pasta cooked
Raw chestnut mushrooms sliced
¼ small red onion sliced finely
1 cup of cooked new potatoes
½ red pepper chopped
4-5 chopped cherry tomatoes
1 stick of celery chopped
1 carrot finely grated
Handful of raw cashew nuts
Handful of raw almonds.
Chopped fresh basil and parsley
Mix all ingredients together and cover with 1 tablespoon of udo’s choice oil and enough balsamic vinegar to your taste. You can use olive oil rather than flaxseed oil.
Afternoon - snack
Dinner - Chicken with rosemary roasted vegetables
2
tablespoons of olive oil
2 tablespoons of balsamic vinegar
Black pepper
½ teaspoon of dried rosemary
1 whole chicken cut into 8 pieces, skin removed
1 cup broccoli florets
1 cup of cauliflower florets
1 red pepper cut into 4 pieces
Heat
the oven to a medium hot temperature
In a large bowl mix the olive oil, vinegar, pepper, rosemary. Then add
the chicken and the vegetables and toss till well coated
Place chicken and all the vegetables in a roasting tin in a single layer
Cook for approx. 40 minutes until the chicken is brown. Halfway through
cooking turn the vegetables over.
Break fast - Soya smoothie
¼
pack of tofu
½ pint of soya milk
1 large banana
Handful of berries (can use the frozen kind)
1 dessert spoon of flaxseed oil
Put
all ingredients in a blender and mix till smooth
This does not sound to appealing when written down but it is very tasty
and a good balance of protein, essential fats, carbohydrates and antioxidants.
Mid morning - snack
Lunch - Omelette (without cheese) with vegetables of your choice and salad
Afternoon - snack
Dinner - Turkey bolognaise
Turkey bolognaise:
Olive oil
Turkey mince
1 onion sliced roughly
2 garlic cloves
Mushrooms
1 pepper
Passata / tin chopped tomatoes
!/2 tsp honey
Dash of red wine
Herbs to taste (herbs de provence, basil, parsley, tarragon)
Chopped fresh parsley to garnish
Fry
the onion and garlic with a little olive oil in a large non-stick frying
pan then add pepper, turkey and mushrooms with the herbs. When cooked
add the tomatoes, red wine and honey. Let simmer over a gentle heat
for 10 mins or until reduced down.
Serve with fresh parsley over gluten free pasta
Breakfast- Low fat live natural yoghurt with sunflower and pumpkin seed, chopped prunes and a chopped apple
Mid-morning - snack
Lunch - Chicken salad
Chicken salad:
Grilled chicken breast skin removed
Selection of leaves
Fresh basil
Dressing of olive oil, lemon juice and ½ teaspoon of wholegrain
mustard
Afternoon - snack
Dinner - Grilled salmon with red pepper sauce
3
whole red peppers
4 salmon steaks
1 tbsp. lemon juice
1 onion chopped
1 garlic clove chopped finely
2 tsp. balsamic vinegar
Handful of fresh basil leaves
Pre
heat the oven to 200 c/400 f/ gas mark 6
Put the peppers on a baking sheet and roast in the oven for 25 minutes,
turning once, until deflated and slightly charred. Leave to cool, then
peal off skin and discard with the core and seeds.
Mean while line a grill pan with aluminium foil and drizzle with a bit
of olive oil.
Put the salmon on the foil, sprinkle with lemon juice, pepper, and cook
under a preheated grill for 10-20 minutes, turning once until tender.
Fry the onion and garlic for 5 minutes in a little olive oil. Put into
a blender with the pepper flesh, vinegar, basil, and pepper until smooth.
Return the mixture to the pan and reheat gently.
Serve the sauce and the salmon steaks with a selection of non-root vegetables.
Breakfast - Oat based muesli with some chopped fruit
Mid-morning - Snack
Lunch – Hummus sandwiches made from rye bread with sliced orange pepper and grated carrot
Afternoon - snack
Dinner - Smoked tofu paella
1
packet of smoked tofu cut into cubes
Olive oil
500g mixed vegetables (such as peppers, baby sweet corn, broccoli, mushrooms)
1 onion chopped
1 large carrot cut into batons
2 garlic cloves crushed
½ mild green chilli
275g Quinoa
1 pint of white wine
1 pint of vegetable stock
150g of tomatoes peeled and chopped
75g pitted black olives sliced
2 bay leaves
2 tbsp. chopped fresh tarragon (or 1 tsp. dried)
1 tbsp. Chopped fresh sage
2 tbsp. Chopped fresh parsley
Black pepper
1 lemon cut into wedges
Fry
tofu in a non-stick frying pan with a little olive oil until light brown.
Remove the tofu and leave to one side.
Add the mixed vegetables to the same pan and cook till light brown then
remove from pan and leave to one side.
Then cook the carrots and onions to the same pan until gently softened.
Add the garlic, chilli, and quinoa. Cook for 1 minute. Add the wine,
stock, chopped tomatoes, olives, and bay leaves. Simmer, covered, until
the rice is cooked (about 25 minutes). Add more liquid if necessary,
during the cooking time. Remove the bay leaves. Add the tofu, vegetables
and fresh herbs. Season with black pepper and lemon juice.
• 2 litres of water per day
• Fruit juice mixed with water
• Fruit and herbal teas.
• Fruit especially hard fruit and low fat natural yoghurt
• Crudités with hummus or tomato salsa
• Oat cakes /Rice cakes with nut butter
• Raw seeds including pumpkin and sunflower
• A few raw nuts
• Soaked dried fruit
Day 1 — Day 2 — Day 3 — Day 4 — Day 5 — Drinks — Snacks