Perfect Day Diet

  • 30 Jan 2014
  • Reading time 5 mins
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In our 10 Secrets of 100% Health Cookbook, Fiona McDonald Joyce, my kitchen wizard, has created delicious and easy-to-make recipes that fulfil all criteria for the 'perfect' diet.

This means:
• Low GL for more energy and better weight control.
• Packed with anti-inflammatory and anti-ageing antioxidants.
• High in essential omega-3 fats for healthier skin, heart and joints.
• High in B vitamins for better mood and memory.

Each recipe has an ‘at a glance’ guide to how it scores for each of these criteria so you can create a perfect day’s menu. Every day, you are shooting for:
BBB – being B vitamin rich foods.
ΩΩΩ – for essential omega fats, from fish, nuts and seeds.

– equivalent to 6,000 ORAC points, a measure of antioxidants.
30 GLs – leaving 10 GLs for snacks, meaning the day’s menus are low GL which is ideal for weight control.

There are options for vegetarians, fishitarians and those who like occasional meat.

To get your mouth watering, here’s an example day’s menu, plus the recipes. Please note, only the GL score of the main dish featured has been included and not the suggested optional accompaniments.

Breakfast: Salmon and Asparagus Omelette

© Ian Greig Garlick

This dish ticks a lot of boxes, with the oily fish providing omega-3, the egg providing a hefty dose of B vitamins for methylation and the green vegetables adding fibre and vitamins. You can take this recipe and vary it according to taste or what you have in the fridge – try wilted spinach and sun-dried tomatoes, or perhaps stir-fried shiitake mushrooms as an omelette filling.

Serves 1
3 free-range or organic eggs
pinch of sea salt
50g (2oz) fine asparagus spears, trimmed
knob of butter or coconut oil
1 heaped tbsp diced smoked salmon (more if you like)
freshly ground black pepper
wedge of lemon, to serve

1. Beat the eggs and salt together in a bowl.

2. Put the asparagus on to steam for about 5 minutes or until al dente – take care to take it off the heat as soon as it is cooked. While this is cooking, make the omelette.

3. Heat a small frying pan over a medium heat, add the butter or oil and move it about the pan to coat the base and sides, then pour in the eggs. As the omelette starts to set, repeatedly run the back of a fork across the base of the pan to lift up some of the mixture and let the uncooked egg spill underneath and cook.

4. When the base has coloured and set, put the asparagus over half the omelette and top with the smoked salmon. Sprinkle with black pepper, then carefully fold in half and leave for 30 seconds or so to cook the middle before easing it out of the pan and onto a plate. Serve immediately, with a wedge of lemon and a hunk of spelt bread or some rye toast.

Health scores per serving: GL 1 • ΩΩΩ • BBB •

Lunch: Olive, Pine Nut and Feta Salad

© Ian Greig Garlick

Strong Mediterranean flavours and vivid colours make this a perfect summer lunch. It is a high scorer in the ORAC stakes too and feta is a sheep’s or goat’s milk cheese, making it easier to digest than ordinary cow’s milk cheeses. Serve with a simple green leaf salad or stuff into a wholemeal pitta bread. The quantities here serve two, as the salad won’t last well once the feta has been added, but you can easily double up to feed more people.

Serves 2
50g (2oz) Kalamata olives, halved
25g (1oz) sun-dried tomatoes, chopped
75g (3oz) feta cheese, chopped or crumbled
2 tbsp pine nuts
2 tsp dried oregano
juice of 1/4 lemon
freshly ground black pepper
2 small, ripe tomatoes, diced
115g (4oz) mixed leaves, such as rocket, spinach and watercress

1. Mix the olives, sun-dried tomatoes, feta, pine nuts, oregano, lemon juice and pepper together in a bowl.

2. Stir in the fresh tomatoes and the leaves.

3. Taste to check the flavour and adjust if necessary. Serve with oat cakes or corn bread.

Health scores per serving: GL 3 • • BBB

Dinner: Thai Chicken and Cashew Stir Fry

© Ian Greig Garlick

Get all your ingredients fully prepped and ready to throw into the wok before you begin cooking, because this is fast and furious. Serve with brown basmati rice or soba (buckwheat) noodles, and perhaps some stir-fried greens. You can get holy basil leaves from Chinese supermarkets (don’t substitute ordinary basil as the flavour is very different).

Serves 2
2 garlic cloves
2 small red chillies, deseeded
1 1/2 tbsp mild flavoured oil such as rapeseed oil, or coconut oil
2 skinless chicken breasts, cut into thin strips
8 spring onions, trimmed and cut into 2.5cm (1in) strips on the diagonal
115g (4oz) roasted, unsalted cashew nuts
1 tsp xylitol (or white sugar)
2 tsp soy or tamari sauce
11/2 tbsp fish sauce
3 tbsp chicken stock
15 holy basil leaves, shredded
1 tbsp Thai chilli paste

1. Crush the garlic and chillies to a paste. The full content of this report is only viewable by 100% Health Club members.

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