Meet the leaders

For the next six weeks these four people will engage in a programme that will change the way they think about food, exercise and, most importantly, themselves...

Sandra-headshot

Sandra

chelen-headshot

Chelene

IMG_0825

Michael

IMG_0877

Claire

What is Operation Bare Food?

operation-bare-food-page

Operation Bare Food is a new programme from us – the people behind the north east’s premier healthy eating café. We’re searching for four leaders who are going to have their lives transformed by following practicing healthy eating and spending a lot of time exercising.

But this is the good part – we want you join in! Starting today, every week we’ll be sharing each week’s shopping list, meal and exercise plan so you can follow along too!

Here’s to making Drogheda and beyond a healthier place!

Operation Bare Food Programme

Day 1:

  • Breakfast: Bare Food Power Omelette
  • Snack: Half a cup of plain Greek yogurt with half a cup of fresh berries
  • Lunch: Chicken Salad – add a grilled or baked chicken breast to a large colourful mixed salad
  • Snack: Palmful of mixed nuts
  • Dinner: Pesto crusted salmon with 3-4 baby boiled new potatoes, broccoli and peas

Day 2:

  • Breakfast: Vitality porridge oats, add cinnamon, vanilla extract and seeds
  • Snack: Fresh green juice or smoothie
  • Lunch: Bare Food Steak Salad
  • Snack: Raw carrot sticks and hummus
  • Dinner: Baked cod with cauliflower, broccoli and pan fried asparagus

Day 3:

  • Breakfast: Spinach, mushroom and red pepper omelette
  • Snack: 3-4 walnuts and 2 mandarin oranges
  • Lunch: A wedge of spinach, sweet potato and feta frittata with a mixed salad 
  • Snack: 2 squares of 85% cocoa chocolate
  • Dinner: Bare Food chicken kebabs

Day 4:

  • Breakfast: Bare Food Bare Breakfast
  • Snack: 2 oatcakes with nut butter
  • Lunch: Roast chicken with a variety of roast vegetables with a few baby potatoes 
  • Snack: Hummus with cucumber and celery sticks
  • Dinner: Chicken and vegetable curry with brown basmati rice

Day 5:

  • Breakfast: Banana and walnut yogurt pot – 1 banana with Greek yogurt and topped with walnuts
  • Snack: A boiled egg
  • Lunch: Bare Food soup of the day 
  • Snack: Punnet of fresh raspberries
  • Dinner: Chicken or Prawn stir fry with mixed vegetables and rice noodles

Day 6:

  • Breakfast: 2 eggs scrambled with sautéed spinach and 2 pieces of turkey bacon.  Have with half a ripe avocado
  • Snack: A handful of blueberries
  • Lunch: Spiced turkey burger with large mixed salad or roasted vegetables
  • Snack: Apple slices spread with almond or hazelnut butter
  • Dinner: Bare Food Curry of the Day

Day 7:

  • Breakfast: 2 poached eggs on a bed of spinach and 2-3 slices of smoked salmon
  • Snack: Fresh green juice or smoothie
  • Lunch: Bare Food Frittata fo the Day
  • Snack: Wedge of melon
  • Dinner: Warm chicken and quinoa salad

Here’s your shopping list…

Fresh produce

  • Chicken
  • Minced beef
  • Turkey mince
  • Turkey rashers
  • Salmon fillets
  • Smoked salmon
  • Cod fillets
  • Eggs
  • Feta cheese
  • Greek yogurt
  • Organic hummus
  • Good quality red or green pesto
  • Nut butter
  • 85% dark chocolate

Storecupboard goods

  • Porridge oats
  • Oatcakes
  • Brown basmati rice
  • Quinoa
  • Rice noodles
  • Olive oil
  • Carton or canned tomatoes
  • Tomato puree
  • Curry paste
  • Vegetable bouillon
  • Cinnamon
  • Oregano
  • Chilli powder
  • Cumin
  • Coriander
  • Kidney beans
  • Vanilla extract

Vegetables and fruits

  • Sweet potatoes
  • Baby potatoes
  • Salad leaves
  • Spring onion
  • Cucumber
  • Green beans
  • Celery
  • Onions
  • Courgettes
  • Coloured bell peppers
  • Garlic
  • Peas
  • Broccoli
  • Tomatoes
  • Mushrooms
  • Cauliflower
  • Baby leaf spinach
  • Carrots
  • Avocado
  • Lemons
  • Fresh and frozen berries
  • Bananas
  • Melon
  • Apples
  • Mandarin oranges

Of course not forgetting your exercises. If you’re unfamiliar with some of the exercises we recommend you look them up on YouTube!

Day 1

  • Warm up with a 5-minute jog on the spot
  • Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:
  1. Alternating forward lunges
  2. Push ups
  3. Star jumps
  4. Tricep dips
  • After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:
  1. Crunches
  2. Leg raises
  3. Bicycles
  • Do 15 reps each with a rest of 1 minute in between 3 times

Day 2

  • Warm up with a 5-minute jog on the spot
  • Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:
  1. Strides
  2. Squats
  3. Punches
  4. Burpees
  • After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:
  1. Crunches
  2. Leg raises
  3. Bicycles
  • Do 15 reps each with a rest of 1 minute in between 3 times

Day 3

  • Warm up with a 5-minute jog on the spot
  • Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:
  1. Static lunge with overhead tricep extensions
  2. High knees on the spot
  3. Mountain climbers
  4. Jump squats
  • After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:
  1. Crunches
  2. Leg raises
  3. Bicycles
  • Do 15 reps each with a rest of 1 minute in between 3 times

Day 1:

  • Breakfast: Bare Food French Toast
  • Snack: Handful raw almonds and pumpkin seeds
  • Lunch: Homemade soup with rye bread
  • Snack: Melon wedge with parma ham
  • Dinner: Beef and vegetable stir fry with brown rice

Day 2:

  • Breakfast: Banana Cinnamon Pancakes
  • Snack: A pear
  • Lunch: Bare Super Salad with Prawns
  • Snack: Mashed avocado on oatcakes
  • Dinner: Chicken fillet with roasted vegetables

Day 3:

  • Breakfast: Banana Cinnamon Pancakes
  • Snack: Green juice or smoothie
  • Lunch: Tuna salad 
  • Snack: Carrot and red pepper sticks with hummus (see recipe)
  • Dinner: Bare Food Red Curry

Day 4:

  • Breakfast: Porridge oats with berries and ground flaxseeds
  • Snack: Bare Smoothie
  • Lunch: Homemade soup with rye bread
  • Snack: Oatcakes with hummus
  • Dinner: Turkey burgers with salad

Day 5:

  • Breakfast: Bare Food Pancakes
  • Snack: Apple and palmful of almonds
  • Lunch: Spinach and mushroom omelette and salad 
  • Snack: Yogurt with fresh fruit
  • Dinner: Chicken stir-fry with brown rice

Day 6:

  • Breakfast: Poached eggs on wholegrain toast with sautéed mushrooms and tomato
  • Snack: Mandarin orange
  • Lunch: Bare Food Chicken Kebab
  • Snack: Oatcakes with almond butter
  • Dinner: Steak with sweet potato wedges and broccoli

Day 7:

  • Breakfast: Bare Breakfast
  • Snack: Green juice
  • Lunch: Halloumi salad
  • Snack: Handful of fresh berries
  • Dinner: Roast chicken with roasted root vegetables

Recipes (if you want to use them)

Banana Pancakes

1 Banana
2 Eggs
½ teaspoon cinnamon
Coconut oil

Whisk eggs, mash banana, add both to a bowl with the cinnamon.  Mix well and pour onto a hot pan with coconut oil to cook the underside.  Place under the grill until the top is golden brown.

Homemade Hummus

1 carton/tin chickpeas (reserve the liquid)
2 tsp tahini
1 garlic cloves, crushed
Pinch of salt
3 tbsp quality extra virgin olive oil
1.5 tbsp freshly squeezed lemon juice
Paprika (optional)
Coriander or parsley leaves (optional)

Rinse the chickpeas in cold water and tip into the food processor. Add the tahini, crushed garlic, salt, lemon juice and 3-4 tablespoons of the reserved liquid from the chickpeas. Turn on the food processor and slowly pour in the oil while it runs.
When the mixture is fully combined and smooth, tip it into a serving dish.  Sprinkle with paprika and finely chopped coriander or parsley leaves, for colour.

Here’s your shopping list…

Fresh produce

  • Chicken
  • Beef
  • Turkey mince
  • Cod fillets
  • Eggs
  • Halloumi cheese
  • Plain yogurt
  • Parma ham

Storecupboard goods

  • Almonds
  • Oatcakes
  • Brown rice
  • Oats
  • Pumpkin seeds
  • Olive oil
  • Ground flaxseed
  • Rye bread
  • Coconut oil
  • Tinned tuna
  • Cinnamon
  • Tahini
  • Chickpeas
  • Cumin
  • Paprika

Vegetables and fruits

  • Asparagus
  • Sweet potato
  • A mixed of salad leaves
  • Butternut squash
  • Cucumber
  • Green beans
  • Onions
  • Peppers
  • Garlic
  • Broccoli
  • Tomatoes
  • Cucumber
  • Spinach
  • Avocado
  • Pears
  • Bananas
  • Melon
  • Granny Smith apples
  • Mandarin oranges

Of course not forgetting your exercises. If you’re unfamiliar with some of the exercises we recommend you look them up on YouTube!

Day 1

  • Warm up with a 5-minute jog on the spot
  • Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:
  1. Alternating forward lunges
  2. Push ups
  3. Star jumps
  4. Tricep dips
  • After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:
  1. Crunches
  2. Leg raises
  3. Bicycles
  • Do 15 reps each with a rest of 1 minute in between 3 times

Day 2

  • Warm up with a 5-minute jog on the spot
  • Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:
  1. Strides
  2. Squats
  3. Punches
  4. Burpees
  • After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:
  1. Crunches
  2. Leg raises
  3. Bicycles
  • Do 15 reps each with a rest of 1 minute in between 3 times

Day 3

  • Warm up with a 5-minute jog on the spot
  • Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:
  1. Static lunge with overhead tricep extensions
  2. High knees on the spot
  3. Mountain climbers
  4. Jump squats
  • After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:
  1. Crunches
  2. Leg raises
  3. Bicycles
  • Do 15 reps each with a rest of 1 minute in between 3 times

Day 1

Breakfast : Baked Oatmeal with Greek yogurt and berries (see recipe below)
Snack: Fresh green juice
Lunch: Bare Food Curry
Snack: Vegetable crudités with salsa
Dinner: Homemade Beef Burgers with guacamole and roasted carrots and parsnips

Day 2

Breakfast: Wholegrain toast, bacon and poached eggs
Snack: Bare Food Night Vision Juice
Lunch: Vegetable and red lentil soup
Snack: Celery sticks filled with cottage or cream cheese
Dinner: Homemade beef burgers with sweet potato and carrot mash and sautéed garlicky kale

Day 3

Breakfast: Scrambled eggs with onion and herbs and half an avocado
Snack: 2 oatcakes with hummus and sliced cherry tomato
Lunch: Bare Food Chicken Kebab
Snack: 2 squares of 85% chocolate
Dinner: Turkey curry with brown basmati rice

Day 4

Breakfast: Baked Oatmeal
Snack: Apple slices spread with almond butter
Lunch: Bare Food Soup of the Day and Seasonal Salad
Snack: Hummus with cucumber and celery sticks
Dinner: Baked cod with sweet potato wedges and green vegetables

Day 5

Breakfast: Scrambled eggs and turkey rashers
Snack: Chia Seed Pudding (see recipe below)
Lunch: Bare Super Salad with chicken
Snack: Punnet of fresh raspberries
Dinner: Marinated Salmon Fillet roasted with butternut squash, peppers and cherry tomatoes

Day 6

Breakfast: Barefood Buckwheat Porridge
Snack: A handful of blueberries
Lunch: Spinach, feta and sweet potato frittata with salad (see recipe below)
Snack :Apple slices spread with almond or hazelnut butter
Dinner: Chicken and vegetable stir fry with rice noodles

Day 7

Breakfast: Green Smoothie with avocado
Snack: Oatcakes with hummus
Lunch: Bare Food TLT
Snack: Slice of melon
Dinner: Warm chicken and quinoa salad

___________________________________________________________________________________

Recipes:

Baked Oatmeal
2.5 cup oatmeal
Half cup ground oat flour or oat bran
1 tsp baking powder
1 tsp cinnamon
2 bananas sliced
1 cup blueberries
Half cup raspberries
2 large eggs
1 tsp vanilla extract
2 tbsp melted coconut oil
1 cup milk

Place oatmeal, oat flour, baking powder, and cinnamon in a large bowl. Mix. Then, add in all of the wet ingredients, minus the coconut oil and mix. Add melted coconut oil and mix again. Add about ¾ cup blueberries into the mixture and leave the rest to sprinkle on top.
Spray a baking dish with coconut oil spray. Then, slice a whole banana and cover the bottom of the dish with it. On top of the banana, pour on oat mixture. Then, top with more sliced banana, blueberries, and raspberries.
Bake at 180º for 40 minutes or until it’s baked all the way through and is firm like muffin.

Spinach, Feta and Sweet Potato Frittata
3 tbsp olive oil
1 medium to large sweet potato, peeled and chopped into 1cm dice
8 medium eggs
200g feta (a packet)
1 tbsp grated parmesan (optional)
Freshly ground pepper
Half bag baby leaf spinach

Heat grill at its highest setting.  Heat 2 tbsp of oil in large frying pan over medium to high heat and gently fry the sweet potato for about 10-15 minutes or until tender and golden all over.  Remove from heat.
Break eggs into a bowl, add the remaining tbsp oil and whisk.  Crumble the feta into eggs and stir in the parmesan if using.  Season with pepper.
Return the sweet potatoes to the heat and add the spinach to the pan in handfuls stirring through each time until just wilting.  Pour over the egg mixture, stir quickly to distribute ingredients evenly and cook undisturbed for 5/10 mins or until eggs start to set.  Place pan under grill until eggs are golden and cooked throughout.
Serve warm or at room temp for brunch, dinner or lunch.  No need to add salt as feta is salty enough.

Chia Seed Pudding

2 cups coconut milk or almond milk
½ cup chia seeds
½ teaspoon vanilla extract
¼ cup (or less) maple syrup
Optional: ¼ teaspoon cinnamon powder

Put all ingredients into a bowl and mix together well.
Pour mixture into a jar or glass container and place in the refrigerator for at least 4 hours or  overnight to let it gel.

Mix up the Flavor

Chocolate: Add 1/4 cup cocoa powder to this recipe for a chocolate version.
Berry: Add 1/2 chopped fresh chopped or blended strawberries or raspberries.
Chai: Add 1 teaspoon ground cinnamon powder and a pinch of cardamon and cloves for a chai flavour.

Here is your Shopping List…

Fresh Produce

  • Chicken
  • Minced beef
  • Turkey mince
  • Turkey rashers
  • Bacon
  • Turkey breasts
  • Salmon fillets
  • Cod fillets
  • Eggs
  • Feta cheese
  • Greek yogurt
  • Hummus
  • Almond butter
  • 85% dark chocolate
  • Wholemeal or spelt bread (look for 100% wholemeal)

Storecupboard Goods

  • Porridge oats
  • Chia seeds
  • Maple syrup
  • Oatcakes
  • Brown basmati rice
  • Quinoa
  • Rice noodles
  • Olive oil
  • Coconut oil
  • Vegetable bouillon
  • Red Lentils
  • Cinnamon
  • Vanilla extract

Vegetables and Fruits

  • Sweet potatoes
  • Butternut squash
  • Parsnips
  • Carrots
  • Variety of salad leaves
  • Radishes
  • Spring onion
  • Cucumber
  • Green beans
  • Celery
  • Onions
  • Courgettes
  • Coloured bell peppers
  • Garlic
  • Peas
  • Broccoli
  • Kale
  • Tomatoes
  • Cauliflower
  • Baby leaf spinach
  • Avocado
  • Fresh and frozen berries
  • Bananas
  • Melon
  • Apples

Of course not forgetting your exercises. If you’re unfamiliar with some of the exercises we recommend you look them up on YouTube!

Day 1

  • Warm up with a 5-minute jog on the spot
  • Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:
  1. Alternating forward lunges
  2. Push ups
  3. Star jumps
  4. Tricep dips
  • After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:
  1. Crunches
  2. Leg raises
  3. Bicycles
  • Do 15 reps each with a rest of 1 minute in between 3 times

Day 2

  • Warm up with a 5-minute jog on the spot
  • Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:
  1. Strides
  2. Squats
  3. Punches
  4. Burpees
  • After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:
  1. Crunches
  2. Leg raises
  3. Bicycles
  • Do 15 reps each with a rest of 1 minute in between 3 times

Day 3

  • Warm up with a 5-minute jog on the spot
  • Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:
  1. Static lunge with overhead tricep extensions
  2. High knees on the spot
  3. Mountain climbers
  4. Jump squats
  • After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:
  1. Crunches
  2. Leg raises
  3. Bicycles
  • Do 15 reps each with a rest of 1 minute in between 3 times

Day 1

Breakfast : Sourdough toast topped with mashed avocado and 2 poached eggs
Snack: Small handful of toasted pumpkin and sunflower seeds
Lunch: Bare Food Curry
Snack: Olives and feta cheese
Dinner: Salmon and puy lentils (see recipe below)

Day 2

Breakfast: Quinoa porridge with blueberries
Snack: Mug of vegetable or chicken broth
Lunch: Bare Food Super Salad
Snack: Oatcakes with cashew butter and cacao nibs
Dinner: Pesto crusted salmon with baby boiled potatoes, roasted cherry tomatoes and rocket

Day 3

Breakfast: Baked oatmeal with plain yogurt
Snack: Bare Food Clean and Green Juice
Lunch: Stuffed Peppers with salad
Snack: Carrot sticks and pesto
Dinner: Veggie and Bean Chilli (see recipe below)

Day 4

Breakfast: Scrambled eggs with sautéed tomato, mushroom and spinach
Snack: Apple slices spread with almond butter
Lunch: Greek salad with avocado  
Snack: Hummus with cucumber and celery sticks
Dinner: Bare Food Smoked Cod 

Day 5

Breakfast: Bare Food Granola
Snack: Bare Food Night Vision Juice
Lunch: Tuna Salad
Snack: Oatcakes with pate
Dinner: Teriyaki chicken with stir-fried vegetables and brown rice

Day 6

Breakfast: Quinoa porridge with diced pear
Snack: Smoked salmon on oatcakes
Lunch: Bare Food Stir Fry 
Snack: Palmful of walnuts
Dinner: Halloumi and Chicken Salad with sweet potato wedges

Day 7

Breakfast: Bare Breakfast
Snack: Bare Food Just Bee Smoothie
Lunch: Carrot and coriander soup
Snack: Rye crispbread with cream cheese and cucumber
Dinner: Chicken fillet with cauliflower and broccoli cheese and sautéed kale

___________________________________________________________________________________

Recipes:

Salmon and Puy Lentils
115g puy lentils, well rinsed
2 tsp bouillon powder
2 leeks, finely sliced
2 salmon fillets
2 tbsp tomato puree
Splash of water
Squeeze of lemon juice
Freshly ground black pepper
2 portions of homemade pesto

Place the lentils in a pan and cover with double the amount of water. Add the bouillon powder. Bring to the boil then cover and simmer for 20-25 minutes until the lentils are al dente, adding the leeks to the pan halfway through cooking. The lentils will absorb most of the liquid during cooking.

Put the salmon in a steamer pan and steam for about 15 minutes or until cooked – the flesh should flake easily when pressed. If you don’t have a steamer, put the fish in a shallow pan, cover with water and simmer gently until the flesh flakes when pressed.

Stir the tomato puree into the lentil mixture along with a splash of water and a squeeze of lemon to loosen the consistency and produce a thick stew.

Either serve the salmon on a bed of stew and scatter the pesto over the top or fold the pesto mixture into the stew before topping with the fish. Sprinkle with freshly ground black pepper.

Veggie and Bean Chilli
2 tbsp olive oil
1 large onion, chopped
1 clove of garlic
2 courgettes, halved lengthways, sliced
2 large carrots, halved lengthways, sliced
1 red chilli, deseeded and thinly sliced
4 fresh tomatoes, roughly chopped or a tin of tomatoes
2 tbsp tomato purée
½ tsp turmeric
300 ml vegetable stock
400g tin chickpeas, rinsed and drained
400g tin kidney beans, rinsed and drained
6 tbsp chopped coriander leaves (optional)

Heat the oil in a large saucepan and cook the onion for 2-3 minutes until beginning to soften. Add courgettes, carrots and chilli and cook for 5 minutes more, stirring until softened and beginning to turn golden. Add tomatoes and cook for 5 minutes, stirring until softened. Add stock and beans, then season well to taste. Bring to the boil, cover, then reduce the heat and simmer for 20 minutes, stirring occasionally. Add the coriander and cook for a further 5 minutes, then serve.

 

Here is your Shopping List…

Fresh Produce

  • Chicken
  • Salmon fillets
  • Smoked salmon
  • Eggs
  • Halloumi cheese
  • Feta cheese
  • Parmesan cheese
  • Hummus
  • Almond butter
  • Cashew butter
  • Sourdough bread
  • Natural yogurt
  • Olives
  • Pate

Storecupboard Goods

  • Porridge oats
  • Quinoa flakes
  • Rye crispbread
  • Brown rice
  • Walnuts
  • Almonds
  • Sunflower seeds
  • Pumpkin seeds
  • Tinned tuna
  • Oatcakes
  • Olive oil
  • Cacao nibs
  • Vegetable bouillon
  • Puy lentils
  • Tinned tomatoes
  • Soy sauce
  • Sesame oil
  • Honey
  • Chickpeas
  • Red kidney beans
  • Tomato puree

Vegetables and Fruits

  • Sweet potatoes
  • Baby potatoes
  • Carrots
  • Rocket
  • Variety of salad leaves
  • Radishes
  • Spring onion
  • Cucumber
  • Celery
  • Leeks
  • Onions
  • Courgettes
  • Coloured bell peppers
  • Chilli peppers
  • Garlic
  • Peas
  • Broccoli
  • Kale
  • Tomatoes
  • Cauliflower
  • Baby leaf spinach
  • Mushrooms
  • Avocado
  • Fresh and frozen berries
  • Apples
  • Pears

Of course not forgetting your exercises. If you’re unfamiliar with some of the exercises we recommend you look them up on YouTube!

Day 1

  • Warm up with a 5-minute jog on the spot
  • Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:
  1. Alternating forward lunges
  2. Push ups
  3. Star jumps
  4. Tricep dips
  • After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:
  1. Crunches
  2. Leg raises
  3. Bicycles
  • Do 15 reps each with a rest of 1 minute in between 3 times

Day 2

  • Warm up with a 5-minute jog on the spot
  • Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:
  1. Strides
  2. Squats
  3. Punches
  4. Burpees
  • After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:
  1. Crunches
  2. Leg raises
  3. Bicycles
  • Do 15 reps each with a rest of 1 minute in between 3 times

Day 3

  • Warm up with a 5-minute jog on the spot
  • Four exercises (30 seconds each) lasting 2 minutes plus 1 minute rest. This is a ’round’ lasting 3 minutes. This is to be done 8 times. The four exercises are:
  1. Static lunge with overhead tricep extensions
  2. High knees on the spot
  3. Mountain climbers
  4. Jump squats
  • After the 8 rounds take 2 minutes rest. Next is work on the abbs. This entails 3 exercises:
  1. Crunches
  2. Leg raises
  3. Bicycles
  • Do 15 reps each with a rest of 1 minute in between 3 times

Day 1
Breakfast: Mexican Eggs (see recipe)
Snack: 5 or 6 strawberries
Lunch: Bare Food Smoked Cod
Snack: Carrot and cucumber batons and hummus
Dinner: Turkey burger with salad

Day 2
Breakfast: Quinoa porridge with blueberries
Snack: Rye cracker with peanut butter
Lunch: Bare Food Steak Salad
Snack: 2 kiwi fruits
Dinner: Baked chicken fillets stuffed with goats cheese and roast vegetables

Day 3
Breakfast: Bare Food Tropical Muesli
Snack: Bare Food Clean and Green
Lunch: Fish cakes with salad
Snack: Carrot sticks and red pesto
Dinner: Veggie and Bean Chilli

Day 4
Breakfast: Mexican eggs
Snack: Flaxseed crackers with mashed avocado
Lunch: Chicken soup with sourdough bread
Snack: Handful of blackberries
Dinner: Bare Food Stir Fry

Day 5
Breakfast: Bare Food Porridge
Snack: The Beetnik
Lunch: Chickpea and tuna salad
Snack: Pear and a few almonds
Dinner: Fish Kedgeree (see recipe)

Day 6
Breakfast: Bare Food Pancakes
Snack: Oatcakes with cottage cheese
Lunch: Homemade bean burger with salad
Snack: Parma ham and melon
Dinner: Steak and sweet potato wedges with vegetables.

Day 7
Breakfast: Bare Food Power Omelette
Snack: Handful of blueberries
Lunch: Chicken salad
Snack: Oatcakes with hummus
Dinner: Turkey burgers with sweet potato and carrot mash and green veg. 

Recipes

Mexican Eggs
1 tablespoon olive oil
1 large onion, chopped
8 ripe tomatoes, chopped
5-6 scallions, chopped
1 chilli, chopped
2 cloves garlic, chopped
½ teaspoon ground cumin
Freshly ground black pepper
4  eggs
A tablespoon coriander chopped
Serves 4

Heat the olive oil in a frying pan.
Sauté the onion until golden. Add the tomatoes, scallions, and chilli and cook gently for 5-6 minutes. Then add the garlic and cumin. Season.
Break an egg in each quarter of the pan.
Continue cooking until the eggs are done.
Sprinkle with the chopped coriander

 

Fish Kedgeree
175g haddock filleted and skinned
75g brown rice
30ml plain, live yogurt (ideally organic)
Half a green pepper deseeded and chopped
1 onion, finely chopped
Sprig of parsley, chopped
Freshly ground black pepper
2 slices of lemon to garnish
Serves 4

Cover the fish with water in a shallow pan.  Heat gently and poach for about 8-10 minutes. Remove the fish and flake.
Boil the rice in the poaching water left in the pan according to the instructions on the pack.  You may need to add extra water.  Drain the rice, stir in the fish, yogurt, green pepper, onion, parsley and mix well.
Heat gently, stirring all the time.
Season with pepper and serve garnished with lemon.

 Shopping List

Fresh Produce
Chicken
Turkey mince
Haddock fillets
Salmon
Steak
Eggs
Goat’s cheese
Cottage cheese
Hummus
Peanut butter
Parma ham
Sourdough bread
Natural yogurt

Storecupboard Goods
Quinoa flakes
Rye crispbread
Brown rice
Flaxseed crackers
Almonds
Tinned tuna
Oatcakes
Olive oil
Vegetable bouillon
Tinned tomatoes
Chickpeas
Red kidney beans
Tomato puree
Turmeric
Coriander
Cumin

Vegetables and Fruits
Sweet potatoes
Carrots
Variety of salad leaves
Radishes
Spring onion
Cucumber
Celery
Leeks
Onions
Courgettes
Coloured bell peppers
Chilli peppers
Garlic
Peas
Broccoli
Tomatoes
Cauliflower
Baby leaf spinach
Mushrooms
Avocado
Strawberries
Blackberries
Blueberries
Pears
Melon
Kiwi

Day 1
Breakfast: Spinach, mushroom and red pepper omelette
Snack: Bare Food Clean and Green
Lunch: 
Quinoa salad
Snack: 
Handful of pumpkin seeds and dried fruit
Dinner: 
Chilli con Carne with brown rice (see recipe)

Day 2
Breakfast: Bare Food Yogurt Pot
Snack: 
2 oatcakes with nut butter
Lunch: 
A wedge of spinach, sweet potato and feta frittata with a mixed salad
Snack: 
Hummus with cucumber and celery sticks
Dinner: 
Chickpea and vegetable curry

Day 3
Breakfast: Granola Layer – layer homemade granola with yogurt and stewed apple and berries
Snack: Bare Food Night Vision
Lunch: Bare Food Honey Chicken Sandwich
Snack: 
Hummus with cucumber and celery sticks
Dinner: 
Marinated salmon with broccoli and cauliflower mash

Day 4
Breakfast: Banana and walnut yogurt pot – 1 banana with Greek yogurt and topped with walnuts.
Snack: 
A boiled egg
Lunch: Bare Food Veggie Sandwich
Snack: 
Punnet of fresh raspberries
Dinner: 
Chicken or Beef stir fry with mixed vegetables and rice noodles

Day 5
Breakfast: Bare Breakfast
Snack: 
A handful of blueberries
Lunch: 
Tuna salad
Snack: 
Apple slices spread with almond or hazelnut butter
Dinner: 
Veggie and bean chilli

Day 6
Breakfast: 2 poached eggs on a bed of spinach with smoked salmon
Snack: 
Handful berries
Lunch: Bare Food Bare Burger
Snack: 
Mackerel pate on oatcakes (see recipe)
Dinner: 
Chicken salad with wholegrain bread

Day 7
Breakfast: Rob’s Poached Eggs
Snack: 
An apple
Lunch: 
Chicken and vegetable soup
Snack: 
Celery sticks filled with cottage or cream cheese
Dinner: 
Homemade beef burgers with sweet potato and carrot mash and sautéed garlicky kale

Recipes

Chilli con Carne
450g (1lb) lean beef mince
2 tsp coconut oil or olive oil
1 onion, diced
2 cloves of garlic, crushed
1 red pepper, diced
2 tsp ground cumin
1 tsp chilli powder
1-2 tsp crushed chilli flakes (according to taste)
250g (9oz) mushrooms, cleaned and sliced
1 x 400g can of chopped tomatoes
3 tbsp tomato purée
4 tsp reduced salt vegetable bouillon powder
1 x 410g can of kidney beans, rinsed and drained
Freshly ground black pepper

Cook the mince in a large frying pan until it starts to turn brown.  Set aside.
Heat the oil in a separate pan and fry the onion, garlic and pepper for a couple of minutes.
Add the cumin, chilli powder and chilli flakes to the pan with the vegetables and cook for 10 minutes or so.
Add the mushrooms to the pan and cook for a further 5 minutes until soft.
Add the mince together with the chopped tomatoes, tomato purée, bouillon powder and kidney beans. Cover and simmer for 10 to 15 minutes, until the vegetables are soft and the flavours have mingled.  Season with black pepper.

Mackerel Pate
Blend together about 50g of smoked mackerel fillets with 75g some organic plain live yogurt, a tablespoon of lemon juice, grated lemon rind and black pepper to taste.

Shopping List

Fresh Produce
Chicken
Minced beef
Salmon fillets
Smoked salmon
Smoked mackerel
Eggs
Feta cheese
Greek yogurt
Organic hummus
Nut butter

Storecupboard goods
Oatcakes
Brown basmati rice
Quinoa
Rice noodles
Olive oil
Carton or canned tomatoes
Tomato puree
Vegetable bouillon
Oregano
Chilli powder
Cumin
Coriander
Kidney beans
Chickpeas
Dried fruit
Pumpkin seeds
Tinned tuna

Vegetables and fruits
Sweet potatoes
Salad leaves
Spring onion
Cucumber
Celery
Onions
Coloured bell peppers
Garlic
Peas
Broccoli
Tomatoes
Mushrooms
Cauliflower
Baby leaf spinach
Carrots
Avocado
Lemons
Fresh and frozen berries
Bananas
Apples
Mandarin oranges

Operation-Bare-food-7