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 ......

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