Ingredients

1lb broccoli florets

2 peppers, any colour, sliced

4 spring onions, chopped

1 clove of garlic, crushed

1 inch piece of ginger, peeled and grated

4oz cashew nuts, toasted

2 oz bamboo shoots

2 oz sliced water chestnut

1 tablespoon tamari sauce

1 tablespoon coconut oil

1 tablespoon water

1 tablespoon sesames seed oil

Method

Heat the coconut oil in a wok and add the broccoli, stir-fry for about 20 seconds and add half the water.

Add the rest of the vegetables and stir-fry for 3 – 4 minutes, adding the rest of the water and the tamari sauce.

Add the cashew nuts, sesame oil, stir and serve

King Prawn Curry

Ingredients

32 king prawns

1lb onions, finely chopped

coconut oil

8 oz tomatoes, peeled and chopped

2 garlic cloves, finely chopped

2 oz ginger, peeled and finely chopped

½ tablespoon turmeric

1 tablespoon ground cumin

1 green pepper, chopped

1 chili pepper, finely chopped ( optional )

½ pot natural yogurt

salt and pepper

Method

Sweat the onion in a frying pan with the coconut oil. When the onion is translucent add the garlic, chili pepper, ginger and sauté for a minute before adding the turmeric and cumin. Stir in the yogurt, green peppers and the tomatoes.

Fry the mixture for a few minuets and then add the king prawns and leave to simmer over a slow heat for 3 – 4 minutes.

Season with pepper and salt and serve

Chili Con Carne

Ingredients

500g lean minced beef

1 onion, finely diced

2 cloves garlic, crushed

1 red pepper, chopped

coconut oil

1 heaped teaspoon of chili powder

1 heaped teaspoon cumin

1 heaped teaspoon cinnamon

1 heaped teaspoon paprika

salt and black pepper

1 teaspoon dried mixed herbs

1 tin red kidney beans ( or any other beans ), drained and rinsed

3 tins of chopped tomatoes

1 small bunch fresh coriander, chopped

2 tablespoons tomato puree

Method

Heat the coconut oil in a large pan and add the onions. Fry for about 1 minute. Add the garlic, herbs and spices and stir. Add the minced beef and cook, stirring until browned. Add the tins of tomatoes, kidney beans and chopped coriander. Simmer for about 10 minutes and the add the red peppers and tomato puree and simmer for another 10 minutes,

Server with a salad or can be served with rice or a baked potato after training.