The Ryvita Crispbread Plan

Example:
Cheddar cheese, Tomatoes, and Pickle

Suggested Breakfast Toppings (per slice of Ryvita Crispbread)

• 3 strawberries – pulped
• 10 raspberries – pulped
• 20g (1/4 medium) banana – sliced
• ½ tablespoon of low fat soft cheese and 3 slices of apple
• ½ boiled egg sliced and ½ tomato
• 1 tablespoon of scrambled egg and ½ tomato
• 1 teaspoon of peanut butter and 20g (1/4 medium) banana
• 2 teaspoons of reduced sugar jam
• 1 tablespoon of stewed fruit (rhubarb or apple) and ½ tablespoon of low fat natural yoghurt
• ½ tablespoon of low fat soft cheese and 1 teaspoon of marmite
• 1 teaspoon of lemon curd
• 20g hard cheese such as cheddar (or 30g low fat hard cheese), with 1 spring onion and ½ large tomato – melted under the grill
• 1 grilled portobello mushroom (or any large flat mushroom) and ½ large tomato, sliced
• 1 tablespoon of scrambled egg with 1 sliced spring onion and 1 grilled Portobello or large flat mushroom

Example:
Reduced Fat houmous with Tomato and Cucumber

Suggested Lunch Toppings (per slice of Ryvita Crispbread)

• 20g hard cheese such as cheddar or Edam (or 30g low fat hard cheese) with 1 teaspoon of pickle and ½ tomato
• 20g brie and 5 sliced grapes
• 20g mozzarella (or 30g reduced fat mozzarella) with ½ tomato and fresh basil
• ½ tablespoon of low fat soft cheese and a slice of fresh pineapple or avocado
• ½ tablespoon of low fat soft cheese and a slice of smoked salmon with ground black pepper
• ½ small can of fish (tuna, salmon, pilchards or mackerel fillets) with tomato and cucumber, and 1 teaspoon of low fat mayonnaise
• 1 small slice of cooked lean meat with salad and 1 teaspoon of low fat mayonnaise or salad cream
• 1 small slice of ham with 2 teaspoons of tomato chutney
• Coronation chicken (20g chopped cooked chicken breast, 2 teaspoons of low fat natural yoghurt, 1/5 teaspoon of curry powder) with 5 sliced grapes
• 1 small slice of lean beef with 1 teaspoon of horseradish sauce and a handful of watercress
• ½ boiled egg, sliced with ½ large tomato and 1 teaspoon of low fat mayonnaise or salad cream
• 2 teaspoons of reduced fat houmous with tomato and cucumber
• ¼ of an avocado sliced with ½ tomato and a squeeze of lemon juice
• ½ Falafel with cucumber and ½ large tomato

Suggested Evening Meal

(ALL recipes given serve 4 people and are suitable for the whole family to eat)

• Moroccan lamb – Dry fry 500g lamb neck fillet in a non-stick frying pan. Tip in 2 tsp of paprika and 3 tsp of ground cinnamon and fry for one minute. Pour in 400g can of chopped tomatoes and 1 tbsp of chopped parsley. Bring to the boil and then simmer gently with a lid on for 30 minutes or until the lamb is tender. Serve with couscous or a jacket potato and steamed green beans.
  Fresh fruit salad and 1 tbsp 0% fat Greek yoghurt.
• Garlic mushroom spaghetti – Heat 1 tbsp of olive oil and fry 250g chestnut mushrooms over a high heat for 3 minutes. Turn the heat down and add 1 crushed garlic clove, fry for one more minute, then tip into a bowl with some parsley. Heat 1 tbsp olive oil in the pan and fry one small chopped onion and one stick of chopped celery for 5 minutes until lightly coloured. Stir in 400g can of chopped tomatoes and ½ chopped red chilli (or use dried chilli flakes), then bring to the boil. Simmer uncovered for 10 minutes to thicken the sauce. Meanwhile boil 300g spaghetti and drain. Toss cooked spaghetti with the sauce and serve topped with the garlic mushrooms.
  1 small pot of low fat fruit yoghurt.
• Fish cakes. Mix together 500g cold mashed potato with a 418g can pink or red salmon (flaked and large bones removed). Add 140g defrosted frozen peas, handful mint leaves and 1 tbsp tartare sauce. Season to taste. Mix well and using floured hands shape into 8 flat fishcakes. Dust with flour. Heat 2 tbsp olive oil in a large frying pan over a medium heat and fry the fishcakes in 2 batches for 3-4 minutes each side until golden and crisp. Serve with a squeeze of lemon and some roasted vegetables or a green salad.
  Reduced sugar fruit jelly.
• Ginger and garlic beef – Heat 2 tbsp olive oil in a large non-stick wok or frying pan. Add 500g thinly sliced beef strips and brown quickly. Add a 1 inch piece of finely grated root ginger, 2 crushed garlic cloves and 8 sliced spring onions. Cook for 2 minutes and add 2 tbsp soy sauce. Steam 2 sliced pak choy (bok choy) and 100g mange tout until tender and toss with 1 tbsp sesame oil. Serve with the beef and some basmati rice.
  Baked apple, dried fruit and 1 tbsp 0% fat Greek yoghurt
• Paprika pork. Heat 2 tbsp olive oil in a pan and add 3 thinly sliced onions. Fry for 10-15 minutes, stirring occasionally until soft and lightly coloured. Cut 600g pork fillet into bite size chunks and add to the pan stirring over a high heat to seal and brown. Stir in 2 tbsp paprika, cook briefly, then add 300ml chicken stock and bring to the boil. Cover and cook for 30-35 minutes, until the pork is tender. Stir in 100 ml low fat crème fraiche and simmer for a further 2 minutes. Serve with a small jacket potato and broccoli.
  Fruit sorbet.
• Tuna meatballs. Flake 320g canned tuna into a bowl and add a small handful of pine nuts, finely grated zest of 1 lemon, small handful of chopped parsley, 50g fresh breadcrumbs and 1 egg (beaten). Season and mix together with your hands until completely combined. Roll the mix into 12 balls. Cook 400g spaghetti according to the packet instructions. Heat 1 tbsp olive oil in a large non-stick frying pan and fry the tuna balls for 5 minutes, turning every minute until golden. Drain on kitchen paper. Heat 500g jar of tomato pasta sauce (or your own homemade) and toss together with the pasta and tuna balls.
  A slice of malt loaf (no fat spread).
• Baked spicy chicken and rice. Preheat oven to 190C/Gas 5. Heat 2 tbsp olive oil in a large roasting tin on the hob. Add 8 chicken thighs and fry over a high heat until golden brown all over. Remove and set aside. Add 1 large chopped onion and sweat gently for 6 minutes. Stir in 3 crushed garlic cloves, 2 tsp garam masala, 1 tsp ground ginger, and 1 sliced green chilli. Stir in 300g basmati rice and cook for 1 minute. Top with the chicken thighs and pour over 650ml hot chicken stock. Cover with foil and bake for 20 minutes until the rice has almost absorbed all of the stock. Add hot water if the rice looks dry. Uncover and stir in 200g frozen mixed green vegetables. Re-cover and bake for a further 10 minutes.
  Fruit, natural yoghurt and 1 square of dark chocolate, grated
• Beef ghoulash. Heat ½ tbsp olive oil in a large non-stick pan and fry 300g stir fry beef strips for 2 minutes. Remove from the pan and set aside. Heat ½ tbsp olive oil in the pan and fry 100g sliced chestnut mushrooms until they start to colour. Sprinkle 2 tsp paprika over the mushrooms, fry briefly and tip in 500g potatoes, peeled and cut into small chunks, 600ml hot beef stock and a 500g jar of tomato-based cooking sauce (or homemade tomato sauce). Give it a good stir, cover and simmer for 20 minutes until the potatoes are tender. Return the beef to the pan and warm through. Stir in some chopped fresh parsley and a swirl of low fat natural yoghurt. Serve with a small jacket potato and steamed vegetables.
  Fruit salad and low fat yoghurt
• Thai salmon. Heat grill to high. Place 4 salmon fillets in a shallow baking dish and grill for 5 minutes until just cooked. Cover and set aside. Heat a wok with 2 tsp sunflower oil and stir fry a small knob of grated root ginger, 1 sliced mild red chilli and a bunch of sliced spring onions for 2-3 minutes. Stir in 1 ½ tbsp soy sauce, ¼ tsp sugar and a splash of water, than take off the heat. Throw in 20g chopped coriander leaves and serve with the salmon. Serve with 3 small new potatoes and some steamed green vegetables.
  Reduced sugar fruit jelly.
• Baked courgette risotto. Heat the oven to 180C/Gas 4. Heat 2 tbsp olive oil in an ovenproof dish and fry 1 chopped onion and 1 crushed garlic clove for 5 minutes. Stir in 500g sliced courgettes and 500g Arborio (risotto) rice and cook for a couple of minutes. Add 1.2 litres of hot vegetable stock, the juice of 2 lemons and 100g grated Grana Padano cheese. Cover with a lid and bake for 30 minutes. Serve sprinkled with basil.
  Bananas and low fat yoghurt.
• Sticky ginger chicken. Preheat the oven to 220C/Gas 8. Mix finely chopped root ginger with 2 tbsp honey, 2 tbsp soy sauce, 2 crushed garlic cloves and the juice and zest of 1 lime. Add 8 skinless chicken thighs and mix together well. Empty into a foil-lined baking tray and bake for 20 minutes, turning halfway through cooking, until the chicken is thoroughly cooked. Serve with basmati rice and steamed broccoli.
  Fruit sorbet.
• Herbed fish fingers. Add finely grated zest of 1 large lemon, 2 tbsp each of chopped dill, chives and parsley with 50g fresh white breadcrumbs. Cut 500g skinless lemon sole fillets into thick strips. Dust each fish piece with seasoned flour, and dip into beaten egg before coating with the bread crumbs. Heat 1cm vegetable oil in a frying pan. When very hot fry the fish fingers a few at a time for 1-2 minutes on each side. Drain on kitchen paper and keep warm while you cook the rest. Serve with 3 small new potatoes and a side salad.
  Roasted peaches with honey.
• Turkey meatballs. Combine 500g turkey mince in a bowl with 50g fresh breadcrumbs, 50g sultanas, 1 crushed garlic clove, the zest of 1 lemon, a pinch of dried chilli flakes, ½ bunch of chopped fresh parsley and plenty of seasoning. Roll into 20 small meatballs. Heat 1 tbsp olive oil in a large frying pan and add the meatballs. Cook for about 4 minutes, turning frequently until golden. Add 250ml chicken stock and turn up the heat. Simmer briskly for 5 minutes until the stock is reduced by half. Meanwhile cook 350g spaghetti according to packet instructions and add the cooked drained spaghetti to the frying pan. Toss together and season.
  One meringue nest with bananas and 0% fat Greek yoghurt
• Chicken korma. Cook fresh chopped root ginger, 1 crushed garlic clove and 1 chopped onion in a large pan with 1 tbsp olive oil until softened. Add 4 skinless chicken breasts (diced) and cook until lightly browned, about 5 minutes, and then add 1 tsp garam masala and cook for a further minute. Pour over 100ml chicken stock and simmer for 10 minutes until the chicken is thoroughly cooked. Mix together 3 tbsp low-fat fromage frais and 2 tbsp ground almonds. Take the pan off the heat and stir in the fromage frais mixture. Serve with basmati rice and steamed green vegetables.
  Poached pears with low fat yoghurt.