14-DAY KITCHEN PLAN
meal plan WEEK ONE
MON
BREAKFAST Coconut porridge (made with 40g jumbo oats, 150ml water and 150ml coconut water) topped with 3 tbs mixed berry compote, 1 small banana, sliced, and 1 tbs almond butter.
LUNCH Baked sweet potato topped with 80g peas, crushed and mixed with 1 tbs shop-bought sun-dried tomato pesto and 15g crumbled feta.
DINNER Smoked trout, cannellini bean and sweetcorn chowder (see recipe, below).
RECIPE
SMOKED TROUT, CANNELLINI BEAN AND SWEETCORN CHOWDER
Blending cannellini beans into a soup creates a creamy, dairy-free base. Leftovers will freeze well.
SERVES 4 TAKES 30 MINS
◆ 400g smoked trout ◆ 500ml vegetable stock ◆ 1 leek, sliced ◆ 1 celery stalk, diced ◆ 1 tbs sunflower oil ◆ salt and pepper ◆ 400g tin of cannellini beans, rinsed ◆ 200g tin of sweetcorn, drained ◆ lemon juice, to taste ◆ fresh herbs, chopped, to serve
1. Place the trout in a saucepan with the stock and heat until it’s just starting to simmer. Take it off the heat and leave for 10 mins. Lift the fish from the stock and then set both aside separately.
2. In a large saucepan, fry the leek and celery in the oil with a pinch of salt for about 10 mins until soft. Add the cannellini beans and sweetcorn and fry for 2 mins, then add the stock and 100ml water and gently simmer for 5 mins. Take the pan off the heat to cool before blending.
Blitz two-thirds of the soup in a blender, return it to the pan with the flaked trout (discard any skin). Check seasoning, add salt, pepper and lemon juice to taste. Serve with freshly chopped herbs over
