The Omega Diet: The Recipes, Days 9-11

Here are the recipes you need for days nine to 11 of the Omega Diet.

All recipes serve two unless otherwise stated.

Split Pea, Mint and Vegetable Soup

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

75g dried split green peas

1 medium potato (about 200g)

400ml vegetable stock

1 tablespoon olive oil

1 clove garlic, chopped

1 large leek, washed and chopped

1 large stick celery, chopped

75g broccoli, cut into florets

Handful chopped fresh mint

Sea salt

Black pepper

Whole mint leaves

Wash the split peas. Peel the potato and cut into chunks. Put the stock in a saucepan, and add the peas an potatoes, Bring to a simmer and cover, Meanwhile, heat the oil in a non-stick saucepan and sauté the garlic, leek and celery for a few minutes until slightly softened, then add everything to the saucepan along with the broccoli. Simmer for 30 minutes or until the split peas are tender, then allow to cool for a few minutes and puree half of the soup in an electric blender along with the chopped mint. Return the puree to the saucepan, stir in well, adding a little more stock if the soup seems too thick. Taste for seasoning, adding sea salt and pepper. Reheat and serve garnished with fresh mint leaves.

Catalan Tuna with Tomato Sauce

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

2 tablespoons olive oil

2 fresh tuna steaks

1 medium onion, finely chopped

1 clove garlic, crushed

1 medium red pepper, deseeded and chopped

200g can chopped tomatoes

1 level tablespoon sundried tomato paste

A little fish or vegetable stock

Juice of quarter lemon

1 bay leaf

A few small closed cap mushrooms, sliced

Sea salt and black pepper

Heat the oil in a non-stick frying pan and when very hot, sear the tuna steaks on both sides (no more than 1 minute a side). Remove the steaks to a covered plate. Turn the heat down, add the onion and garlic to the pan with the red pepper and fry over a medium heat, stirring frequently, until soft and the onions are just turning golden - about 7 or 8 minutes. Now add the rest of the ingredients, stir well and simmer for 20 minutes or until you have a good sauce. If things look too dry, add a little more stock and stir well. Put the tuna steaks backinto the centre of the pan and simmer for a further few minutes until the tuna is just cooked. Garnish with chopped black stoned olives and/or flat-leaved parsley if you like.

Mexican Chilli

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

200g soya mince

2 tablespoons olive oil

1 large onion, finely chopped

1 fresh red chilli and 1 green chilli, chopped (and deseeded if you don't like very hot food)

200g can chopped tomatoes

200g can red kidney beans or blackeyed beans, drained and rinsed

Teaspoon vegetable stock powder

Sea Salt

Black pepper

Handful fresh coriander leaves

150ml low-fat bio yoghurt

Reconstitute the soya mince according to pack instructions. Heat the oil in a non-stick frying pan and fry the onion over a medium heat until it is soft and just turning golden. Add the chilli and stir again, then add the mince, turn the heat up a little and stir for a few minutes to colour it. Add the tomatoes, beans, stock powder and seasoning and bring to simmer, adding a little water if necessary. Simmer for 30 minutes until you have a good sauce, then check seasoning and serve garnished with fresh coriander and yoghurt.

Fruit, Nut and Pasta Salad

Provides: 1 Nut Unit, 1 Fruit-2 Unit, half Oil Unit, Half Quality Carb Unit

6 dried, ready-to-eat apricots, chopped

Handful seedless red grapes, halved

1 tablespoon pine nuts

1 tablespoon roughly chopped pecan nuts

1 tablespoon roughly chopped walnuts

1 level tablespoon Seed Mix (see recipe)

75g broccoli florets, lightly steamed or boiled until just tender and drained

60g whole-wheat pasta shapes (dry weight), boiled until tender and drained

Half quantity French Dressing (see recipe)

Mixed salad leaves

Combine all the ingredients except the salad leaves in a bowl and serve in individual dishes on the salad leaves.

Spicy Tofu Dip

Provides: Half Pulse Unit, Half Oil Unit

100g silken tofu

2 tablespoons salad oil blend (see 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.

Abridged extract from the OMEGA DIET by Judith Wills, published by Headline Publishing on 4th January 2001 at £9.99 c. Judith Wills 2001

Tomorrow: Omega Plus: how to maintain your weight loss and healthy new body

Plus Days 12 and 13 of The Omega Diet, with more nutritious recipes

No comments have so far been submitted. Why not be the first to send us your thoughts, or debate this issue live on our message boards.

We are no longer accepting comments on this article.

Who is this week's top commenter? Find out now