The Omega Diet: The Recipes, Days 5-8

Here are the recipes you need to follow days 5-8 of the Omega Diet. All recipes serve two unless otherwise stated.

Orange and Rice Salad


Provides: Half Oil Unit, 1 Seed Unit, 1 Quality Carb Unit, Half C-Fruit Unit

50g basmati and wild rice (dry weight)


1 orange


1 Seed Mix portion (see Day One recipe)


50g fresh beansprouts


4 dried ready-to-eat apricots, chopped


1 dessertspoon light tahini


2 tablespoons salad oil blend (see Day One recipe)


Sea salt


Black pepper


Flat-leaved parsley to garnish

Cook the rice in boiling lightly salted water until tender; drain if necessary. Segment the orange, retaining any juice that runs out, then combine the orange and seed mix with the rice, beansprouts and apricots. Beat the tahini into the oil blend, add the seasoning and the orange juice and beat again. Pour this dressing over the rice mixture and combine well. Serve garnished with flat-leaved parsley.

Black Bean Salsa


Provides: 1 Pulse Unit, 1 Flame Unit, Half Oil Unit

200g cooked, drained black beans (red kidney beans or blackeyed beans can be used instead; home-cooked or canned, well-drained beans are both fine)


2 large tomatoes, deseeded and chopped (leave skin on)


1 red pepper, deseeded and chopped


5cm cucumber, deseeded and chopped


1 red chilli pepper, deseeded and finely chopped


1 small red onion, chopped


2 tablespoons salad oil blend (see Day One recipe)


1 tablespoon lime juice


Handful fresh chopped coriander leaves


Sea salt


Black pepper

Combine all the ingredients in a bowl, cover and chill for an hour or so before serving.

Spinach, Watercress and Pea Soup


Provides: Quarter Oil Unit, 1 Green Unit, Half Quality Carb Unit

200g new potatoes


400ml vegetable stock


1 tablespoon olive oil


1 small to medium onion, chopped


1 clove garlic, chopped


200g fresh spinach, washed and any large stalks removed


75g frozen or fresh, tender small peas


1 bunch watercress, washed and most of stalks removed


Sea salt


Black pepper

Peel the potatoes and cut into small chunks. Bring the stock to the boil in a saucepan, add the potatoes and simmer. Meanwhile, heat the oil in a non-stick frying pan and gently sauté the onion until soft and transparent, adding the garlic towards the end of the frying time and making sure it doesn't brown. Stir the spinach into the frying pan to wilt slightly, then tip the whole lot into the saucepan with the potatoes, peas and watercress. Simmer, covered, for 20 more minutes or until the potatoes are tender, and then allow to cool for a few minutes before pureeing for no more than a few seconds in an electric blender so you have a nicely amalgamated but still very textured soup. Return to the pan, taste and add a little sea salt and some black pepper. Reheat and serve garnished with extra watercress if liked.

Spicy Tofu Dip


Provides: Half Pulse Unit, Half Oil Unit

100g silken tofu

2 tablespoons salad oil blend (see Day One recipe)


1 teaspoon French mustard


1 dessertspoon lemon juice


1 jalapeno chilli, deseeded and finely chopped


Sea salt


Black pepper

Blend all the ingredients in a blender or with a fork in a bowl. Taste for seasoning, spoon into an airtight container and refrigerate until needed. This will keep for a few days.

Lemon Lamb Kebabs with Tzatziki


Provides: Half Oil Unit, 1 Protein Unit, 1 Quality Carb Unit, Half Calcium Unit

300g lean lamb (leg or neck fillet, or lean pork)


Half juicy lemon


2 tablespoons olive oil


2 large cloves garlic, crushed


Teaspoon of fresh chopped rosemary


Black pepper


Sea salt


1 large orange pepper, deseeded and cut into squares


1 medium red onion, peeled and cut into squares


2 wholewheat pittas


1 small tub half-fat Greek yoghurt


Teaspoon of white wine vinegar


5cm piece cucumber

Cut the lamb (or pork) into bite-sized cubes and put in a shallow dish. Pour over the oil, the juice from the lemon, add two-thirds of the garlic, the seasoning and rosemary, combine well with your hands, cover and allow to marinate for at least an hour. When ready to cook, heat the grill to high, thread the lamb pieces alternately on to kebab sticks with the red onion and orange pepper, brush with the marinade, and grill for about 8 minutes, turning once or twice and basting each time.


Meanwhile, mix the yoghurt with the vinegar and the rest of the garlic. Halve, deseed and chop the cucumber and then squeeze much of the moisture out using strong kitchen paper, and add the cucumber to the yoghurt. Stir well and season. When the kebabs are ready, serve with the pittas and tzatziki, plus plenty of mixed salad leaves.

Apricot and Apple Milkshake


Provides: 1 Fruit-2 Unit, 1 Calcium Unit

2 fresh, juicy eating apples

25g dried apricots, chopped and soaked for an hour or so in a little water or orange juice


350ml skimmed milk or soya milk


2 teaspoons runny honey


Pinch of ground cinnamon

Peel, core and chop the apples and process them in a blender. Add the apricots, half the milk, honey and cinnamon to the blender and process until you have a smooth puree, then add the rest of the milk and blend again. Chill and serve. A peach, pear or nectarine can be used instead of the apple.

Panzanella


Provides: Half quality Carb Unit, 1 Flame Unit, Half Oil Unit

2 slices crusty stoneground wholewheat bread


2-3 ripe tomatoes, deseeded and chopped


5cm piece cucumber, deseeded and chopped


1 small red onion, thinly sliced


8 stoned black olives


Dessertspoonful of rinsed capers


1 clove garlic, crushed


2 tablespoons tomato juice


2 tablespoons olive oil


1 tablespoon red wine vinegar


Sea salt


Black pepper


Handful fresh basil leaves

Lightly toast the bread and break into pieces. Put the bread, tomatoes, cucumber, onion, olives and capers into a serving bowl or two individual bowls. Mix together the garlic, tomato juice, olive oil, vinegar, salt and pepper and pour over the salad. Add the basil leaves and serve. (Capers can be omitted if you don't like them.)

Chickpea, Spinach and Aubergine Harissa


Provides: Half Oil Unit, 1 Green Unit, 1 Pulse Unit

1 aubergine


1 and a half tablespoons olive oil


1 tablespoon harissa paste


200g canned chopped tomatoes


400g can chickpeas in water, drained and rinsed


1 bag leaf spinach


Sea salt, if necessary

Cut the aubergine into slices and then halve the slices. Toss in half the olive oil and arrange on a baking tray, then bake in a 210 degree C oven for 30 minutes, turning once, until they are golden and cooked through. Meanwhile, heat the rest of the oil in a non-stick frying pan and fry the onions over a medium heat, stirring frequently, until they are soft and just turning golden. Add two-thirds of the harissa and stir for a minute, then add the aubergine, tomatoes and chickpeas, cover and simmer for 20-40 minutes.


Meanwhile, wash the spinach and wilt it in a saucepan with no extra water until just reduced but not overcooked. To serve, add the remaining harissa to the chickpea mixture and stir for a minute. Add the spinach and stir again. Check seasoning, adding a little sea salt if necessary, and serve.

Dried Fruit Breakfast Compote


Provides: 1 Fruit-2 Unit

50g dried apricots


25g dried stoned prunes


25g dried figs


25g dried pears


100ml orange juice


Pinch ground ginger


Pinch ground cinnamon


Water

Soak the fruits for a few hours or overnight in the orange juice with the spices and a dash of water added as necessary to cover. Simmer the fruit and juice mixture in a small saucepan for 15-20 minutes, adding a little extra water if necessary to barely cover. Serve warm or cold. The compote may be transferred to an airtight container and kept in the fridge for a few days as necessary.

Lentil Pate


Provides: Half Pulse Unit

50g Puy lentils (dry weight)


250ml vegetable stock


1 shallot, finely chopped


2 sage leaves, finely chopped


1 tablespoon tomato puree


Sea salt


Black pepper

Simmer the lentils and onion in the stock on a very low heat, uncovered, until they are tender - about 30-40 minutes. Then add the rest of the ingredients, mix well and blend in an electric blender until you have a smooth pate. Check seasoning and serve.

Chicken and Pasta Casserole


Provides: Half Oil Unit, 1 Protein Unit, 1 Flame Unit, Half Quality Carb Unit

2 tablespoons olive oil


4 boned and skinned chicken thighs


1 onion, chopped


1 large leek, washed and sliced


3 medium carrots, peeled and chopped


150ml chicken stock


100ml passata


1 level tablespoon sundried tomato paste


Sea salt


Black pepper


Few sprigs fresh, or 1 heaped teaspoon dried, thyme


60g wholewheat pasta spirals

Preheat the oven to 150 degrees C. Heat the oil in a flameproof casserole and brown the chicken pieces on all sides, remove with a slotted spoon. Now add the onion and leek to the casserole and sauté over a medium heat until soft, stirring frequently. Now add all the remaining ingredients to the casserole, stir, cover, and cook in the oven for one hour or until the chicken, vegetables and pasta are tender. Check seasoning and serve.

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