Energy bombs

Ingredients:

• 250g pitted dates
• 250g raw walnuts
• 3 tbsp spirulina powder
• Desiccated coconut, to coat

Directions:

• Put the dates, walnuts and spirulina into a food processor at the lowest speed until a stiff paste forms. Break off thumb size pieces of paste, roll them into balls, then roll in the desiccated coconut.
• Place in the fridge for several hours before serving.
• Note: if the ingredients are processed at a high speed, the oil will be squeezed from the walnuts and the paste will be very oily, not recommended.

Calories: 200 calories

Serves: 10-12

Time:  20 minutes

Health Benefits: Spirulina is an excellent source of protein, vitamins and minerals and a powerful antioxidant. Promotes weight loss, fights cancer and viral illnesses, enhances the immune system, prevents heart disease, improves metabolism, straightens your teeth and bones as well as improving eyesight. 

Steak in red wine sauce

Ingredients:

• 4 fillet steaks
• Asparagus
• Spinach
• Salad
• Ingredients for the red wine sauce:
• 30g butter
• 1 medium brown onion, finely chopped
• 1 garlic clove, crushed
• 1 cup dry red wine
• 1 cup beef stock

Directions:

• Melt butter in a frying pan over medium heat. Add onion. Cook for 3 to 4 min or until softened. Add garlic. Cook, stirring, for 1 min or until fragrant. Add wine. Bring to the boil. Reduce heat to medium-low. Simmer for 3 to 5 minutes. Add stock. Bring to the boil. Reduce heat to medium. Simmer for 15 to 20 min or until thickened. Season with pepper.
• Heat a grill or pan to hot, smear the steaks with oil and cook them, turning once, 4-5 min for rare, 7-8 min for medium, 8-10 min for well done.
• Serve the steak with spinach, asparagus and salad; pour the red wine sauce around.

Calories: 420 calories

Serves: 4

Time:  60 minutes

Health Benefits: Beef contains large amounts of Vitamin B12, B3 (Niacin), B6, Iron, Zinc, Selenium and plenty of other vitamins and minerals. Meat contains high quality protein, which is crucial for the function of muscles and bones.

Roasted parsnip, lentil and watercress salad

Ingredients:

• 5 parsnips
• 2 tbsp olive oil
• 200g lentils
• 2 bay leaf
• 1 onion
• 1 chicken stalk
• Bunch of watercress
• Salt and pepper
• Goat cheese
• Ingredients for dressing:
• 1 garlic clove, crushed
• 1\2 tbsp mustard
• 1 tbsp honey
• 1 tbsp lemon juice
• 2 tbsp olive oil

Directions:

• Preheat oven 190 C. Peel the parsnips and cut the parsnips medium size pieces. Put the parsnips into a roasting thin; add salt, pepper and oil. Roast for 40 minutes stirring from time to time.
• Pu the lentils in a pan with plenty of water and bring to boil. Add bay leaf, onion and a chicken stalk, cook slowly for 30 minutes.
• For the dressing mix all the ingredients together and add some salt and pepper. Drain the lentils and pick out the leaf and onion, mix with the dressing, taste and season. Add the parsnip and watercress. Finish with goat cheese. Serve warm.

Calories: 390 calories

Serves: 2

Time:  50 minutes

Health Benefits: Lentils reduce blood cholesterol and heart disease, prevent digestive disorders, stabilize blood sugar levels, great source of protein, increase energy, good source of iron, contribute to weight loss due to low calories but leaves you feeling full.