Index

A note about the index: The pages referenced in this index refer to the page numbers in the print edition. Clicking on a page number will take you to the ebook location that corresponds to the beginning of that page in the print edition. For a comprehensive list of locations of any word or phrase, use your reading system’s search function.

A

• Adrian’s prawn and egg curry 121
• almonds: almond pancakes 223
  • banana loaf 224
  • harissa baked cauliflower with roasted almonds and grapes 188
  • no-added sugar coconut and choc-chip cookies 222
• apples: apple ‘blinis’ 97
  • apple with peanut butter 96
  • spiced apple crisp 230
• artichoke hearts: easy frittata 80
• asparagus: egg breakfast 34
• avocados: avocado and feta dip 91
  • avocado, crispy bacon and white bean salad 74
  • green shake 31
  • poached egg with avocado and bacon 40
  • warm chicken and avocado salad 70

B

• baba ganoush 90
• bacon: avocado, crispy bacon and white bean salad 74
  • Brussels sprouts with bacon 202
  • egg breakfast 34
  • one-pan breakfast 44
  • poached egg with avocado and bacon 40
• bananas: banana loaf 224
  • fruit shake 30
• beans 241
  • chorizo and bean salad 73
  • creamy beans 205
  • store-cupboard bean soup 52
  • Tex-Mex chicken and bean bowls 137
• see also black beans; white beans etc
• beansprouts: tofu mushroom ramen 174
• beef: beef and black bean stir-fry 154
  • simple beef casserole 156
  • spicy beef ‘tacos’ 153
  • steak and chips 150
• beetroot: lentil, zucchini, feta and beetroot salad 66
• berries: chia berry ‘jam’ 237
  • crushed berry layer dessert 229
  • fruit shake 30
• black bean stir-fry sauce: beef and black bean stir-fry 154
• black beans: chocolate and black bean torte 226
  • quick veggie chilli 191
  • Tex-Mex chicken and bean bowls 137
• blackberries, baked nectarines with 234
• ‘blinis’: apple ‘blinis’ 97
  • pear ‘blinis’ 97
• Bolognese, fastest spaghetti 144
• Bourguignon, mushroom and cashew 180
• bread 21
  • sardines with tomatoes on sourdough 43
  • wholemeal mini flatbreads 236
• breadcrumbs: roasted fish with a cheese and parsley crumb 108
  • smoked mackerel fishcakes 110
• broccoli: celery, broccoli and Stilton soup 49
  • curried broccoli with paneer 182
  • egg breakfast 34
  • lemon chicken 130
  • Mediterranean-style broccoli 197
• brunch pots, smoked haddock 39
• Brussels sprouts with bacon 202
• burgers: lamb burgers 158
  • salmon burgers 106
• butter beans: cheese and spinach mini muffins 32
  • creamy beans 205
  • white bean and cauliflower soup 48

C

• cabbage: baked cabbage 211
  • crunchy rainbow salad 62
  • sauerkraut 217
• cake: banana loaf 224
• capsicums
  • beef and black bean stir-fry 154
  • cardamom chicken 141
  • chorizo and bean salad 73
  • creamy cashew and pumpkin curry 187
  • easy frittata 80
  • egg breakfast 34
  • orange and rosemary chicken 129
  • pesto baked fish 105
  • pesto chicken traybake 132
  • roasted fish with a cheese and parsley crumb 108
  • tuna and tomato roasted in capsicums 84
  • tuna, bean and roasted capsicum salad 68
• carbs, easy healthy complex 241
• cardamom chicken 141
• carrots: carrot and coriander soup 58
  • carrot, orange and cumin salad 215
  • creamy cashew and pumpkin curry 187
  • crunchy rainbow salad with cashews and ginger 62
  • garden chicken casserole 134
  • lamb hot pot 162
  • simple beef casserole 156
  • swede and carrot mash 206
  • veggie cottage pie 193
• cashews: creamy cashew and pumpkin curry 187
  • crunchy rainbow salad with cashews and ginger 62
  • mushroom and cashew Bourguignon 180
• casseroles see stews and casseroles
• cauliflower: cauli-rice 208
  • cauliflower mash 208
  • Chinese-style egg-fried cauli-rice 88
  • harissa baked cauliflower with roasted almonds and grapes 188
  • hoisin roasted cauliflower with peanuts 210
  • lightly curried cauli-rice 88
  • roasted cauliflower 209
  • spiced chickpea, tomato and spinach salad 59
  • white bean and cauliflower soup 48
• celeriac: celeriac chips 150
  • green rocket and celeriac mash 207
  • leek and celeriac soup 50
  • veggie cottage pie 193
• celery, broccoli and Stilton soup 49
• cheese: avocado and feta dip 91
• celery, broccoli and Stilton soup 49
  • cheese and spinach mini muffins 32
  • curried broccoli with paneer 182
  • easy frittata 80
  • egg breakfast 34
  • feta, pea and mint crustless quiche 82
  • halloumi baked zucchinis 173
  • healthy salads 60
  • individual moussakas 161
  • jalapeño, spinach and Parmesan omelette 36
  • leek, pea and paneer curry 181
  • lentil, zucchini, feta and beetroot salad 66
  • low-carb portobello ‘pizzas’ 78
  • Med-veg and Parmesan omelette 172
  • pear ‘blinis’ 97
  • roasted fish with a cheese and parsley crumb 108
  • roasted veg with cumin and goat’s cheese 177
  • tomato and basil salad with whipped goat’s cheese 64
  • see also soft cheese
• chia berry ‘jam’ 237
• chicken: cardamom chicken 141
  • chicken dhansak-ish 138
  • chicken katsu curry 142
  • creamy chicken and mushrooms 139
  • garden chicken casserole 134
  • healthy salads 60
  • lemon chicken 130
  • orange and rosemary chicken 129
  • pesto chicken traybake 132
  • simple roast chicken with mixed green veg 126
  • tarragon poached chicken 128
  • Tex-Mex chicken and bean bowls 137
  • warm chicken and avocado salad 70
• chickpeas: easy harissa chickpeas 192
  • harissa lentil and chickpea soup with spinach 56
  • Indian-inspired chickpea patties 184
  • lamb and chickpea curry 157
  • spiced chickpea, tomato and spinach salad 59
• chillies: five spice duck with chilli and plum sauce 147
  • prawn zoodle and spaghetti with chilli and lemon 118
  • quick veggie chilli 191
  • sweet chilli salmon with edamame 102
  • Tex-Mex chicken and bean bowls 137
• Chinese-style egg-fried cauli-rice 88
• chips, steak and 150
• chocolate: chocolate and black bean torte 226
  • no-added sugar coconut and choc-chip cookies 222
• chorizo and bean salad 73
• coconut: no-added sugar coconut and choc-chip cookies 222
• coconut milk: creamy cashew and pumpkin curry 187
  • creamy zucchini soup 53
  • Thai-style mussels 122
• cookies: ginger cookies 220
  • no-added sugar coconut and choc-chip cookies 222
• cottage pie, veggie 193
• crab spaghetti and zoodles 120
• cranberries: fruit ‘n’ nut granola 26
• creamy beans 205
• creamy cashew and pumpkin curry 187
• creamy chicken and mushrooms 139
• creamy zucchini soup 53
• crème fraîche: feta, pea and mint crustless quiche 82
  • low-carb sausage ‘lasagne’ 166
• crisps, smoky kale 95
• crunchy rainbow salad 62
• cucumber: green shake 31
  • prawn and pasta salad 69
  • smoked salmon ‘sandwiches’ 96
  • tzatziki 91
• curry: Adrian’s prawn and egg curry 121
  • chicken dhansak-ish 138
  • creamy cashew and pumpkin curry 187
  • curried broccoli with paneer 182
  • lamb and chickpea curry 157
  • leek, pea and paneer curry 181
  • lightly curried cauli-rice 88
  • quick fish curry 111
  • simple dahl 196
  • spicy nuts 231
  • turkey keema 146

D

• dahl, simple 196
• dairy 15, 239
• dehydration 18
• dips: avocado and feta dip 91
  • baba ganoush 90
  • tzatziki 91
• dressings 60–1, 85
• dried fruit: fruit ‘n’ nut granola 26
  • nutty seedy porridge 28
• drinks 22–3, 30–1
• duck: five spice duck with chilli and plum sauce 147

E

• edamame: Chinese-style egg-fried cauli-rice 88
  • one-pan miso eggplant with peanuts 178
  • sweet chilli salmon with edamame 102
• eggs 239
  • Adrian’s prawn and egg curry 121
  • Chinese-style egg-fried cauli-rice 88
  • easy frittata 80
  • egg breakfast 34
• feta, pea and mint crustless quiche 82
  • jalapeño, spinach and Parmesan omelette 36
  • kipper with poached egg and spinach 41
  • lightly curried cauli-rice 88
  • omelette 35
  • omelette wrap 87
  • one-pan breakfast 44
  • poached eggs 34
  • poached eggs with avocado and bacon 40
  • scrambled eggs 35
  • scrambled eggs stuffed mushrooms 33
  • smoked haddock brunch pots 39
• eggplants: baba ganoush 90
  • individual moussakas 161
  • one-pan miso eggplant with peanuts 178
• equipment 21

F

• fast 800, stages of 16
• fasting 16, 17, 20
• fats, natural unprocessed 15
• fennel: fennel and pak choi with ginger 212
  • simple fish stew 117
• feta: avocado and feta dip 91
  • feta, pea and mint crustless quiche 82
  • healthy salads 60
  • individual moussakas 161
  • lentil, zucchini, feta and beetroot salad 66
• fibre 15
• fish 100–23, 239
  • egg breakfast 34
  • healthy salads 60
  • kipper with poached egg and spinach 41
  • pesto baked fish 105
  • quick fish curry 111
  • roasted fish with a cheese and parsley crumb 108
  • salmon burgers 106
  • sardines with tomatoes on sourdough 43
  • seed-crusted baked fish 112
  • simple fish stew 117
  • smoked haddock brunch pots 39
  • smoked mackerel fishcakes 110
  • smoked salmon pâté 94
  • smoked salmon ‘sandwiches’ 96
  • sweet chilli salmon with edamame 102
  • tuna and tomato roasted in capsicums 84
  • tuna, bean and roasted capsicum salad 68
  • tuna cups with horseradish dressing 85
  • tuna Provençal 114
• flatbreads, wholemeal mini 236
• flavour, adding 240
• frittata, easy 80
• fruit 15
  • fruit ‘n’ nut granola 26
  • fruit shake 30
  • quick fruit salad 232
  • see also dried fruit and individual types of fruit

G

• garden chicken casserole 134
• ginger: crunchy rainbow salad with cashews and ginger 62
  • fennel and pak choi with ginger 212
  • ginger cookies 220
• goals, 8 ways to help reach 19
• goat’s cheese: roasted veg with cumin and goat’s cheese 177
  • tomato and basil salad with whipped goat’s cheese 64
• granola, fruit ‘n’ nut 26
• grapes, harissa baked cauliflower with roasted almonds and 188
• green beans: egg breakfast 34
  • quick fish curry 111
  • stir-fried pork with green beans 165
• green rocket and celeriac mash 207
• green shake 31
• green tea 23

H

• haddock: smoked haddock brunch pots 39
• halloumi: halloumi baked zucchinis 173
  • healthy salads 60
• ham: warm chicken and avocado salad 70
• harissa: easy harissa chickpeas 192
  • harissa baked cauliflower with roasted almonds and grapes 188
  • harissa lentil and chickpea soup with spinach 56
• hoisin roasted cauliflower with peanuts 210
• horseradish dressing, tuna cups with 85
• hot pot, lamb 162
• hunger 21
• hydration 22–3

I

• Indian-inspired chickpea patties 184
• ingredients 243
• intermittent fasting 16, 17

J

• jalapeño: apple ‘blinis’ 97
  • jalapeño, spinach and Parmesan omelette 36
• ‘jam’, chia berry 237
• journals, diet 21

K

• kale: green shake 31
  • smoky kale crisps 95
• katsu curry, chicken 142
• keema, turkey 146
• keto flu 18
• keto stix 21
• kidney beans: quick veggie chilli 191
• kipper with poached egg and spinach 41

L

• lamb: individual moussakas 161
  • lamb and chickpea curry 157
  • lamb burgers 158
  • lamb hot pot 162
• ‘lasagne’, low-carb sausage 166
• leeks: garden chicken casserole 134
  • leek and celeriac soup 50
  • leek, pea and paneer curry 181
  • smoked mackerel fishcakes 110
• lemons: lemon chicken 130
  • lemon mayo 112
  • prawn zoodles and spaghetti with chilli and lemon 118
• lentils 241
  • chicken dhansak-ish 138
  • harissa lentil and chickpea soup with spinach 56
  • healthy salads 60
  • lentil, zucchini, feta and beetroot salad 66
  • mushroom and cashew Bourguignon 180
  • Puy lentils with mushrooms and sausages 163
  • simple dahl 196
• lettuce: avocado, crispy bacon and white bean salad 74
  • lettuce wraps 86
  • spicy beef ‘tacos’ 153
  • tuna cups with horseradish dressing 85
  • warm chicken and avocado salad 70
• low-carb Portobello ‘pizzas’ 78

M

• mackerel fishcakes, smoked 110
• mango: fruit shake 30
• mayonnaise: lemon mayo 112
  • prawn and pasta salad 69
• meal plans 245–7
• meat 15, 239
• Med-veg and Parmesan omelette 172
• Mediterranean-style broccoli 197
• mint: feta, pea and mint crustless quiche 82
  • mint tea 23
  • tzatziki 91
• miso: miso soup with mushrooms and prawns 54
  • one-pan miso eggplant with peanuts 178
• moussakas, individual 161
• mozzarella: low-carb portobello ‘pizzas’ 78
• muffins, cheese and spinach mini 32
• mushrooms: creamy chicken and mushrooms 139
  • egg breakfast 34
  • fastest spaghetti Bolognese 144
  • low-carb Portobello ‘pizzas’ 78
  • miso soup with mushrooms and prawns 54
  • mushroom and cashew Bourguignon 180
  • one-pan breakfast 44
  • Puy lentils with mushrooms and sausages 163
  • scrambled egg stuffed mushrooms 33
  • steak and chips 150
  • tofu mushroom ramen 174
• mussels, Thai-style 122

N

• nectarines: baked nectarines with blackberries 234
• no-added sugar coconut and choc-chip cookies 222
• noodles: tofu mushroom ramen 174
• nori wraps 86
• nuts: banana loaf 224
  • fruit ‘n’ nut granola 26
  • fruit shake 30
  • green shake 31
  • healthy salads 60
  • nutty seedy porridge 28
  • spicy nuts 231

O

• oats: fruit ‘n’ nut granola 26
  • fruit shake 30
  • ginger cookies 220
  • nutty seedy porridge 28
  • spiced apple crisp 230
• olives: halloumi baked zucchinis 173
  • tuna Provençal 114
• omelettes 35
  • jalapeño, spinach and Parmesan omelette 36
  • Med-veg and Parmesan omelette 172
  • omelette wrap 87
• one-pan breakfast 44
• oranges: carrot, orange and cumin salad 215
  • orange and rosemary chicken 129

P

• pak choi: fennel and pak choi with ginger 212
  • tofu mushroom ramen 174
• pancakes, almond 223
• paneer: curried broccoli with paneer 182
  • leek, pea and paneer curry 181
• Parma ham: warm chicken and avocado salad 70
• Parmesan: jalapeño, spinach and Parmesan omelette 36
  • Med-veg and Parmesan omelette 172
• pasta: crab spaghetti and zoodles 120
  • fastest spaghetti Bolognese 144
  • prawn and pasta salad 69
  • prawn zoodles and spaghetti with chilli and lemon 118
  • tofu mushroom ramen 174
• pâté, smoked salmon 94
• patties, Indian-inspired chickpea 184
• peanut butter, apple with 96
• peanuts: hoisin roasted cauliflower with peanuts 210
  • one-pan miso eggplant with peanuts 178
• pear ‘blinis’ 97
• pearl barley: lamb hot pot 162
• peas: Chinese-style egg-fried cauli-rice 88
  • feta, pea and mint crustless quiche 82
  • garden chicken casserole 134
  • leek, pea and paneer curry 181
  • simple roast chicken with mixed green veg 126
  • veggie cottage pie 193
• pecan nuts: pear ‘blinis’ 97
• peppers: apple ‘blinis’ 97
  • jalapeño, spinach and Parmesan omelette 36
• pesto: pesto baked fish 105
  • pesto chicken traybake 132
• pickles, easy ways with 216–17
• pineapple: fruit shake 30
• ‘pizzas’, low-carb Portobello 78
• plum sauce, five spice duck with chilli and 147
• pork: pork with mustard and cider vinegar 168
  • stir-fried pork with green beans 165
• porridge, nutty seedy 28
• prawns: Adrian’s prawn and egg curry 121
  • egg breakfast 34
  • healthy salads 60
  • miso soup with mushrooms and prawns 54
  • prawn and pasta salad 69
  • prawn zoodles and spaghetti with chilli and lemon 118
  • simple fish stew 117
• processed foods 13
• prosciutto: warm chicken and avocado salad 70
• protein 14
  • easy ways to add 239–40
• pumpkin: creamy cashew and pumpkin curry 187
  • spiced chickpea, tomato and spinach salad 59

Q

• quiche, feta, pea and mint crustless 82
• Quorn mince: quick veggie chilli 191
  • veggie cottage pie 193

R

• rainbow salad with cashews and ginger 62
• ramen, tofu mushroom 174
• raspberries: fruit shake 30
• red kidney beans: Tex-Mex chicken and bean bowls 137
• rocket: green rocket and celeriac mash 207
  • green shake 31
  • lentil, zucchini, feta and beetroot salad 66

S

• salads: avocado, crispy bacon and white bean salad 74
  • carrot, orange and cumin salad 215
  • chorizo and bean salad 73
  • crunchy rainbow salad with cashews and ginger 62
  • easy ways with salads and dressings 60–1
  • lentil, zucchini, feta and beetroot salad 66
  • prawn and pasta salad 69
  • quick fruit salad 232
  • spiced chickpea, tomato and spinach salad 59
  • tomato and basil salad with whipped goat’s cheese 64
  • tuna, bean and roasted capsicum salad 68
  • warm chicken and avocado salad 70
• salmon: egg breakfast 34
  • salmon burgers 106
  • smoked salmon pâté 94
  • smoked salmon ‘sandwiches’ 96
  • sweet chilli salmon with edamame 102
• ‘sandwiches’, smoked salmon 96
• sardines with tomatoes on sourdough 43
• sauerkraut, easy ways with 216–17
• sausages: low-carb sausage ‘lasagne’ 166
  • Puy lentils with mushrooms and sausages 163
• seeds: crunchy rainbow salad 62
  • fruit ‘n’ nut granola 26
  • fruit shake 30
  • green shake 31
  • nutty seedy porridge 28
  • seed-crusted baked fish 112
• sesame seeds: soy and sesame stir-fried veg 198
• shakes 20, 30–1
• shellfish and fish 100–23
• sleep 19
• smoked haddock brunch pots 39
• smoked mackerel fishcakes 110
• smoked salmon: egg breakfast 34
  • smoked salmon pâté 94
  • smoked salmon ‘sandwiches’ 96
• smoky kale crisps 95
• snacking 19, 20
• soft cheese: apple ‘blinis’ 97
  • smoked mackerel fishcakes 110
  • smoked salmon pâté 94
  • smoked salmon ‘sandwiches’ 96
• soups: carrot and coriander soup 58
  • celery, broccoli and Stilton soup 49
  • creamy zucchini soup 53
  • harissa lentil and chickpea soup with spinach 56
  • leek and celeriac soup 50
  • miso soup with mushrooms and prawns 54
  • store-cupboard bean soup 52
  • tofu mushroom ramen 174
  • white bean and cauliflower soup 48
• spaghetti: crab spaghetti and zoodles 120
  • fastest spaghetti Bolognese 144
  • prawn zoodles and spaghetti with chilli and lemon 118
• spiced apple crisp 230
• spiced chickpea, tomato and spinach salad 59
• spicy beef ‘tacos’ 153
• spicy nuts 231
• spinach: cheese and spinach mini muffins 32
  • egg breakfast 34
  • green shake 31
  • harissa lentil and chickpea soup with spinach 56
  • jalapeño, spinach and Parmesan omelette 36
  • kipper with poached egg and spinach 41
  • lamb and chickpea curry 157
  • low-carb sausage ‘lasagne’ 166
  • one-pan breakfast 44
  • smoked haddock brunch pots 39
  • spiced chickpea, tomato and spinach salad 59
  • tuna, bean and roasted capsicum salad 68
• starchy foods 13
• steak and chips 150
• stews and casseroles: garden chicken casserole 134
  • mushroom and cashew Bourguignon 180
  • simple beef casserole 156
  • simple fish stew 117
• stir-fries: beef and black bean stir-fry 154
  • soy and sesame stir-fried veg 198
• stir-fried pork with green beans 165
• store-cupboard bean soup 52
• strawberries: fruit shake 30
• stress 19
• sugar 13
• sultanas: spiced apple crisp 230
• swede: garden chicken casserole 134
  • swede and carrot mash 206
• sweet chilli salmon with edamame 102
• sweetcorn: prawn and pasta salad 69
• sweeteners 13

T

• ‘tacos’, spicy beef 153
• tea, fruit 23
• Tex-Mex chicken and bean bowls 137
• Thai-style mussels 122
• Time Restricted Eating (TRE) 16, 17, 19
• tofu mushroom ramen 174
• tomatoes: chicken dhansak-ish 138
  • easy harissa chickpeas 192
  • fastest spaghetti Bolognese 144
  • halloumi baked zucchinis 173
  • harissa lentil and chickpea soup with spinach 56
  • individual moussakas 161
  • lamb and chickpea curry 157
  • low-carb portobello ‘pizzas’ 78
  • low-carb sausage ‘lasagne’ 166
  • one-pan breakfast 44
  • Puy lentils with mushrooms and sausages 163
  • quick fish curry 111
  • quick veggie chilli 191
  • roasted veg with cumin and goat’s cheese 177
  • sardines with tomatoes on sourdough 43
  • scrambled egg stuffed mushrooms 33
  • simple beef casserole 156
  • simple fish stew 117
  • spiced chickpea, tomato and spinach salad 59
  • store-cupboard bean soup 52
  • Tex-Mex chicken and bean bowls 137
  • tomato and basil salad with whipped goat’s cheese 64
  • tuna and tomato roasted in capsicums 84
  • tuna Provençal 114
  • turkey keema 146
  • warm chicken and avocado salad 70
• torte, chocolate and black bean 226
• traybake, pesto chicken 132
• tuna: healthy salads 60
  • tuna and tomato roasted in capsicums 84
  • tuna, bean and roasted capsicum salad 68
  • tuna cups with horseradish dressing 85
  • tuna Provençal 114
• turkey: fastest spaghetti Bolognese 144
  • turkey keema 146
• tzatziki 91

V

• vegetables 14, 240
  • five spice duck with chilli and plum sauce 147
  • Med-veg and Parmesan omelette 172
  • pickles 216
  • quick veggie chilli 191
  • roasted veg with cumin and goat’s cheese 177
  • roasted vegetable wedges 204
  • simple roast chicken with mixed green veg 126
  • simple roasted veg 201
  • simple vegetable sides 194–217
  • soy and sesame stir-fried veg 198
  • sweet chilli salmon with edamame 102
  • veggie cottage pie 193
  • see also individual types of vegetable
• vegetarian diets 239–40
  • meal plans 246
  • recipes 170–93
• vitamins 20

W

• walnuts: apple ‘blinis’ 97
• watercress: green shake 31
• weight loss 16, 18, 20
• white beans: avocado, crispy bacon and white bean salad 74
  • white bean and cauliflower soup 48
• wholegrains 241
• willpower 19
• wraps: lettuce wraps 86
  • nori wraps 86
  • omelette wrap 87

Y

• yoghurt: crushed berry layer dessert 229
  • easy harissa chickpeas 192
  • fruit shake 30
  • green shake 31
  • harissa baked cauliflower with roasted almonds and grapes 188
  • leek, pea and paneer curry 181
  • spicy beef ‘tacos’ 153
  • tarragon poached chicken 128
  • Tex-Mex chicken and bean bowls 137
  • tomato and basil salad with whipped goat’s cheese 64
  • tuna cups with horseradish dressing 85
  • tzatziki 91

Z

• zucchinis: crab spaghetti and zoodles 120
  • creamy zucchini soup 53
  • egg breakfast 34
  • halloumi baked zucchinis 173
  • lamb burgers 158
  • lentil, zucchini, feta and beetroot salad 66
  • low-carb sausage ‘lasagne’ 166
  • orange and rosemary chicken 129
  • pesto baked fish 105
  • prawn zoodles and spaghetti with chilli and lemon 118