Rob’s tasty recipes help you create food synergies in your daily diet to feel great inside and out. Choose one breakfast, lunch and dinner each day. We’d love to see what you make! Tag us on instagram.com/topsanteuk or at facebook.com/top.sante.magazine to share the love.
BREAKFASTS FIT FOR A QUEEN
1 Apple and kiwi Bircher muesli: oats soaked in apple juice and oat milk, topped with grated apple, kiwi fruit, almonds, lime zest and cinnamon.
2 Avocado smash: scooped avocado, nuts, seeds and lentil sprouts combined with lemon juice and olive oil.
3 Probiotic yoghurt topped with sliced bananas, nuts and seeds.
4 Super green smoothie made with apple, spinach, kale, avocado, parsley and lemon juice.
5 Scrambled eggs with turmeric and black pepper served on wholegrain toast.
6 Smoked salmon and light cream cheese on dark rye bread.
7 Porridge topped with berries, nuts and seeds.
LONGEVITY-BOOSTING LUNCHES
1 Baked eggs in a spicy tomato and red pepper sauce.
2 Roquefort and grape salad with caramelised pecans (see recipe, right).
3 Tomato, avocado and chickpea salad (see recipe, right).
4 Mushroom omelette topped with sunflower seeds, and served with fresh salad.
5 Apple, walnut and green leaf salad dressed with lemon juice and olive oil.
6 Baked aubergine spiced with paprika and topped with fresh tomato sauce, yoghurt and pomegranate, and served with brown rice.
7 Quinoa salad – avocado, spinach, edamame beans, red pepper, dried apricots, olive oil and lemon juice.
WINNING DINNERS!
1 Black bean chilli with red peppers (see recipe, p48).
2 Spicy chicken baked rice.
3 Salmon, prawn and almond curry (see recipe, p48).
4 Lean beef stir-fry served with red peppers, broccoli, courgettes, and served with brown rice.
5 Paprika and turmeric chicken thighs (see recipe, p49).
6 Grilled salmon topped with crushed hazelnut pesto and served with a green bean, rocket and orange salad and dollop of light crème fraîche.
7 Lean turkey meatballs served in a spicy turmeric and black pepper broth with sliced vegetables.
ROQUEFORT AND GRAPE SALAD WITH CARAMELISED PECANS
Food synergy: Black grapes + onions.
Helps with: Heart health, blood pressure and circulation.
Serves: 4
■ Knob of butter
■ 2 tbsp caster sugar
■ 75g pecans
■ 1 tbsp balsamic vinegar
■ 2 tbsp olive oil
■ 2 heads of radicchio lettuce
■ 100g bag rocket
■ 50g black grapes, cut in half
■ 140g Roquefort cheese
1 Heat the butter and sugar in a small frying pan then add the pecans. Cook over a low heat for 5 mins until the nuts are crisp. Transfer to a lined baking sheet to cool before chopping. 2 Combine the balsamic and olive oil, seas
