QUICK, HEALTHY AND TASTY RECIPES

Intent91
RECIPE
BOOK intent91.co.uk
Intent91
RECIPE
BOOK
As you know you can’t out-train a bad diet, building a healthy
relationship with food is essential for us to get you results.
Diet can be an overwhelming topic, we hope this book will
help to simplify things and provide you with a great selection
of quick, simple and healthy recipes to inspire you to gain
control of your diet and make progress with your health and
fitness journey.
If you have any questions about the content in the Intent91
Recipe Book, please do not hesitate to get in touch!
Enjoy!
The Intent91 Team
 The recipes and information in this book have been created for the ingredients
and techniques indicated. The publisher/author is not responsible for any specific
health or allergy needs that require supervision nor any adverse reactions you
may have to the recipes in this book - whether you have followed them as written
or have modified them to suit your dietary requirements. Any nutritional advice
and information provided in this book is based on the author’s own experiences,
research and knowledge. The information provided is not
to be used in place of proper medical advice.
Contents
BREAKFASTS
Rasp-Apple Smoothie 8
Good Morning Smoothie 10
Chia Breakfast Bowl 12
Egg Toast 14
Green Protein Pancakes 16
Breakfast Sausage Burrito 18

SIDES & SMALL PLATES

Roasted Carrots 22
Tomato Bisque 24
Ham and Corn Savoury Muffins 26
BBQ Corn 28
Satay Dipping Sauce 30
Chicken Meatballs 32
Hasselback Potatoes 34
Parmesan Courgette 36
Lamb with Houmous 38

MAINS
Red Lentil Soup 42
Courgetti with Chicken and Lemon 44
Turkey Salad with Mango 46
Soba Noodle Slaw 48
Rich Tomato & Tuna Pasta 50
Healthy Hamburgers 52
BBQ Lamb 54
Barley & Mushroom Soup 56
Tuna & Quinoa Sushi 58
Seafood Paella 60
Broccoli Noodle Bowl 62

DESSERTS
Coco Raspberry Bites 66
Banana Almond Sweet Sandwiches 68
Honey Baked Pears 70
Chocolate Nice Cream 72
BREAKFASTS
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The blender
was invented
in 1922 by
Stephen J.
Poplawski
Rasp-Apple SERVES: 1

Smoothie TOTAL TIME: 5 minutes

INGREDIENTS INSTRUCTIONS
1 green apple Add all ingredients to a blender and blitz until combined.

80g frozen raspberries

100g Greek yoghurt
125ml almond milk
1 tbsp psyllium husk
5 ice cubes

MACROS
CALORIES  216 PROTEIN 11
CARBS28 FATS7
FIBRE11
9
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Good Morning SERVES: 1

Smoothie TOTAL TIME: 5 minutes

INGREDIENTS INSTRUCTIONS
125ml orange juice Add all ingredients to a blender and blitz until combined.

100g tinned pineapple

1 frozen banana
1 x 2cm piece ginger, peeled
1/2 lime, juiced

MACROS
CALORIES  219 PROTEIN 3
CARBS53 FATS1
FIBRE4
11
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Sunflower
seeds are
especially high
in vitamin E
and selenium.
Chia Breakfast SERVES: 2

Bowl TOTAL TIME: 10 minutes (plus

8 hours refrigeration)

INGREDIENTS INSTRUCTIONS
6 tbsp chia seeds Divide the chia seeds, sunflower seeds, cinnamon and
almond milk between two bowls or jars and mix well to
2 tbsp sunflower seeds combine. Place in the fridge overnight.
2 tsp cinnamon
In the morning, top each bowl with almonds, prunes and
220ml almond milk slices of orange.
2 tbsp almonds, chopped
6 dates, chopped
6 slices orange

MACROS
CALORIES  586 PROTEIN 18
CARBS59 FATS29
FIBRE22
13
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Egg Toast SERVES: 2
TOTAL TIME: 10 minutes

INGREDIENTS INSTRUCTIONS
2 slices wholemeal bread (gluten-free if required) Using a cookie cutter or glass, cut a hole in each slice of
bread.
2 tsp butter
Heat the oil in a large, non-stick skillet and cook the bread
2 eggs
for 2 minutes or until golden.
60g cheddar cheese, grated
Flip the bread, crack the egg in the hole and sprinkle with
cheese. Cook for another 3-4 minutes or until the egg is
cooked to your liking.
Season with salt & cracked pepper and serve.

MACROS
CALORIES  326 PROTEIN 18
CARBS18 FATS21
FIBRE2
15
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Buckwheat
consumption
is linked to
improved blood
sugar control and
heart health.
Green Protein SERVES: 3

Pancakes TOTAL TIME: 35 minutes

INGREDIENTS INSTRUCTIONS
200g spinach Firstly, place the spinach in a colander and pour over
boiling water. Squeeze out excess liquid then place
280ml buttermilk spinach in a food processor. Add the buttermilk and egg
1 egg, beaten and blitz until smooth.
2 tbsp plain protein powder Mix all the dry ingredients in a large bowl. Pour the wet
175g buckwheat flour ingredients into the dry and mix to combine.
1 tsp baking powder Heat the avocado oil in a large skillet over medium heat.
1 tsp salt Spoon the pancake mixture into the pan, one ladle at a
time. Cook each pancake for 2-3 minutes or until bubbles
2 tbsp Avocado oil appear. Flip and cook for another minute.
1 avocado
Transfer cooked pancakes to a plate and cover with
aluminium foil to keep warm.
Serve with sliced avocado.

MACROS
CALORIES  401 PROTEIN 30
CARBS32 FATS17
FIBRE6
17
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Breakfast SERVES: 3

Sausage TOTAL TIME: 20 minutes

Burrito

INGREDIENTS INSTRUCTIONS
2 tsp olive oil Add the olive oil to a large skillet and cook onion for 5
minutes or until translucent.
1 brown onion, diced
Add the sausage and green bell pepper and cook for
250g breakfast sausage
about 7 minutes or until meat is fully cooked.
1 green bell pepper, diced
Heat the tortillas in the microwave for 40 seconds.
3 tortillas (gluten-free if required)
Spoon sausage mixture into the tortillas and top with
1/2 avocado, sliced
avocado and cheese.
1 large tomato, sliced

MACROS
CALORIES  491 PROTEIN 15
CARBS38 FATS31
FIBRE4
19
SIDES & SMALL PLATES
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intent91.co.uk

The domesticated
carrot that we know
today originated from
the wild carrot called
Daucus carota which
was native to Europe
and south western Asia.
Roasted SERVES: 4

Carrots TOTAL TIME: 45 minutes

INGREDIENTS INSTRUCTIONS
8 carrots, sliced Preheat oven to 180°C/350°F/gas 5. Line a baking tray with
baking paper.
1 red onion, diced
In a large bowl toss together the carrot, onion, olive oil
1 tbsp olive oil
and cumin. Lay on the tray, place in the oven and cook for
1/2 tsp cumin 20-25 minutes.
40g raisins Transfer carrots to a serving plate and allow to cool.
10g fresh parsley
Once cooled, toss through the raisins and sprinkle with
fresh parsley.

MACROS
CALORIES  124 PROTEIN 2
CARBS20 FATS4
FIBRE5
23
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Tomato Bisque SERVES: 4
TOTAL TIME: 60 minutes

INGREDIENTS INSTRUCTIONS
2 tbsp olive oil Add the olive oil to a large saucepan over high heat. Add
the spring onion and garlic and cook, stirring continuously
3 sprigs spring onion, diced for 3-4 minutes. Add the carrot and celery and cook for
1 clove garlic, finely chopped another 5 minutes.
1 carrot, chopped Next, add the salt & cracked pepper, parsley, thyme, bay
1 stalk celery, chopped leaf, vegetable stock, and tomatoes. Reduce the heat and
simmer for 30-40 minutes.
1/2 tsp salt
1/2 tsp cracked pepper Transfer to a blender (or use a stick blender) and blitz until
smooth.
1 tsp dried parsley
Finally, stir through the cream.
1 tsp dried thyme
1 bay leaf Divide between 4 bowls and season with salt & cracked
pepper.
1L vegetable stock
800g crushed tomatoes
250ml heavy cream

MACROS
CALORIES  253 PROTEIN 5
CARBS14 FATS20
FIBRE3
25
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Ham production is of
French origin. It was
the Gauls who first
became known for the
salting, smoking, and
curing of pig about
2000 years ago.
Ham and SERVES: 12

Corn Savoury TOTAL TIME: 40 minutes

Muffins

INGREDIENTS INSTRUCTIONS
300g self raising flour Preheat oven to 180°C/350°F/gas 5. Grease a 12-case
muffin tray with olive oil cooking spray.
100g shaved ham
In a large bowl, mix together the flour, ham and salt. Make
1/4 tsp salt
a little well and pour in the milk, egg, olive oil, cheese and
175ml milk corn. Gently stir to combine.
1 egg, beaten Spoon the mixture into the muffin trays, place in the oven
60ml olive oil and cook for 17-20 minutes.
100g tasty cheese Allow to cool for 5 minutes before serving.
100g creamed corn

MACROS
CALORIES  197 PROTEIN 7
CARBS20 FATS10
FIBRE1
27
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BBQ Corn SERVES: 4
TOTAL TIME: 20 minutes

INGREDIENTS INSTRUCTIONS
4 corn cobs Preheat grill to high heat. Add corn and cook, turning
regularly, for about 10 minutes or until charred all over.
4 tbsp pesto sauce
Spread 1 tbsp of pesto on each cob, sprinkle with cheese
60g cheddar cheese
and season with salt & pepper.
60g Parmesan cheese
Salt & cracked pepper

MACROS
CALORIES  324 PROTEIN 15
CARBS25 FATS18
FIBRE3
29
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Unlike nuts
that grow
on trees,
peanuts grow
underground.
Satay Dipping SERVES: 4

Sauce TOTAL TIME: 15 minutes

INGREDIENTS INSTRUCTIONS
60ml peanut oil Place the oil in a small saucepan on medium heat. Add the
chillies, peanuts and rice wine vinegar and cook stirring
2 long red chillies, sliced continuously for 5 minutes.
75g peanuts
Transfer the peanuts and sauce to a blender and blitz until
125ml rice wine vinegar combined.
1 large cucumber, sliced into matchsticks Serve with cucumber sticks.

MACROS
CALORIES  273 PROTEIN 6
CARBS6 FATS25
FIBRE2
31
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Chicken SERVES: 15

Meatballs TOTAL TIME: 50 minutes

INGREDIENTS INSTRUCTIONS
500g chicken mince Preheat oven to 200°C/400°F/gas 6. Line a baking tray
with baking paper and lightly grease with olive oil cooking
2 tbsp olive oil spray.
25g sundried tomatoes
Mix all the ingredients together in a large bowl.
10g fresh basil
Roll into bite-sized balls and place on the baking tray.
1 tsp onion powder
Place in the oven and cook for 25-30 minutes or until
1 egg
cooked through and golden.
50g panko crumbs
Serve with sweet chilli sauce or chutney.
45g Parmesan cheese, finely grated
Salt & cracked pepper

MACROS
CALORIES  98 PROTEIN 9
CARBS3 FATS6
FIBRE0
33
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This Swedish side

dish gets its name
from Hasselbacken,
the Stockholm
restaurant where it
was first served.
Hasselback SERVES: 4

Potatoes TOTAL TIME: 80 minutes

INGREDIENTS INSTRUCTIONS
1kg desiree potatoes Preheat oven to 200°C/400°F/gas 6. Line a baking tray
with baking paper and lightly grease with olive oil cooking
1 tbsp + 1 tsp olive oil spray.
1 clove garlic, minced
Cut slices into each potato, 3-6mm apart. The cuts should
2 tbsp fresh rosemary, chopped be deep but not quite all the way through.
Salt & cracked pepper Mix together 2 tbsp of olive oil and the garlic in a small
20g parmesan cheese bowl. Brush the potatoes with oil, sprinkle with rosemary
20g breadcrumbs (gluten-free if required) and season with salt & cracked pepper.
Place in the oven and cook for 60 minutes.
Carefully remove the potatoes from the oven and sprinkle
with cheese, breadcrumbs and 1 tsp olive oil. Place back in
the oven for 10 minutes.
Allow to cool for 5 minutes before serving.

MACROS
CALORIES  273 PROTEIN 8
CARBS45 FATS7
FIBRE2
35
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Parmesan SERVES: 2

Courgette TOTAL TIME: 15 minutes

INGREDIENTS INSTRUCTIONS
1 tbsp olive oil Start by heating the olive oil in a medium-sized skillet.
Add the garlic, courgette, basil, salt & cracked pepper and
1 clove garlic cook for 6-7 minutes or until courgette is tender.
2 courgette, diced
Stir through the lime juice and remove from the heat.
1 tsp dried basil
Transfer to serving dish and sprinkle with Parmesan
Salt & cracked pepper cheese.
1/2 lemon, juiced
2 tbsp Parmesan cheese, grated

MACROS
CALORIES  155 PROTEIN 9
CARBS6 FATS11
FIBRE3
37
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Harissa is a
Tunisian &
Libyan hot
chilli pepper
paste.
Lamb with SERVES: 4

Houmous TOTAL TIME: 25 minutes

INGREDIENTS INSTRUCTIONS
1 tbsp olive oil Heat oil in a skillet over medium heat. Add the onion and
cook for 5 minutes or until translucent. Add the garlic,
1 onion, finely chopped lamb and Harissa and cook for 5-7 minutes or until lamb is
1 clove garlic, minced cooked.
500g lean lamb mince Place the arugula on a serving plate and top with lamb.
1/2 tbsp Harissa spice Toss together the tomatoes, cucumber and red onion and
50g argulu serve on the side of the lamb with houmous and pittas.
4 tomatoes chopped
1 large cucumber
1/2 red onion, diced
120g houmous
4 wholemeal pittas

MACROS
CALORIES  478 PROTEIN 41
CARBS39 FATS16
FIBRE10
39
BREAKFASTS
MAINS
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Red Lentil Soup SERVES: 4
TOTAL TIME: 45 minutes

INGREDIENTS INSTRUCTIONS
1 tbsp ground coriander Place the coriander, cumin, turmeric and paprika in a deep
saucepan and dry roast for 2-3 minutes.
1 tsp cumin
Add all other ingredients and bring to a boil. Cover and
1 tsp turmeric
reduce to a simmer for 35-40 minutes or until lentils and
1/2 tsp paprika vegetables are soft.
375g dried red lentils Divide between 4 bowls.
2L water
1 brown onion, diced
1 large carrot, diced
1 red bell pepper, diced
1 courgette, diced

MACROS
CALORIES  382 PROTEIN 25
CARBS68 FATS2
FIBRE13
43
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Courgettes were
first brought to
the United States
in the 1920s by
the Italians.
Courgetti SERVES: 4

with Chicken TOTAL TIME: 20 minutes

and Lemon

INGREDIENTS INSTRUCTIONS
2 tbsp olive oil Add the olive oil to a large skillet and bring to medium-
high heat. Add the garlic, onion and chicken and cook for
3 clove garlic, minced 7-8 minutes or until chicken is fully cooked.
1 brown onion, diced
Meanwhile, bring a large pot of salted water to boil.
250g chicken breast, sliced Submerge spiralised courgette in the water and cook for 1
2 tsp lemon rind minute. Drain, keeping aside 125ml pasta water.
2 tbsp white wine Add the lemon and white wine to the chicken.
3 medium courgettes, spiralised Add the courgette noodles, reserved pasta water and basil
10g fresh basil to the chicken and stir to heat through for 2-3 minutes.
Divide between 4 bowls and season with salt & cracked
pepper.

MACROS
CALORIES  407 PROTEIN 42
CARBS15 FATS18
FIBRE5
45
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Turkey Salad SERVES: 2

with Mango TOTAL TIME: 15 minutes

INGREDIENTS INSTRUCTIONS
60g spinach Toss together the spinach, arugula, cherry tomatoes,
cucumber and mango.
60 arugula
In a small bowl, mix together the mint leaves, lemon juice
250g cherry tomatoes, quartered
and Greek yoghurt.
2 Lebanese cucumbers, cut into half moons
Arrange Turkey on top of the salad and drizzle with mint
2 mangos, cut into cubes dressing.
5g mint leaves, diced
60g Greek yoghurt
1 tbsp lemon juice
200g turkey breast slices

MACROS
CALORIES  395 PROTEIN 34
CARBS57 FATS5
FIBRE12
47
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In Japan it’s not

uncommon to refer
to any thin noodle
as soba in contrast
to udon which are
thick noodles made
from wheat.
Soba Noodle SERVES: 4

Slaw TOTAL TIME: 30 minutes

INGREDIENTS INSTRUCTIONS
120g soba noodles (uncooked) Start by cooking the soba noodles according to packet
instructions. Drain and set aside.
140g red cabbage, shredded
In a large bowl, toss together the cabbage, carrots and
2 large carrots, grated
cucumber.
1 large cucumber, thinly sliced
In a small bowl, whisk together all dressing ingredients. If
For the sauce: the sauce is too thick, just add a little water.
100g peanut butter
Stir the dressing through the salad and top with coriander
3 tbsp tamari and fresh red chilli.
2 tbsp honey
1 lime juiced
2 tsp sesame oil
2 cloves garlic, minced
1/2 tbsp ginger, grated
For garnishing:
40g coriander, leaves picked
1 long red chilli, sliced

MACROS
CALORIES  352 PROTEIN 14
CARBS39 FATS15
FIBRE5
49
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Rich Tomato SERVES: 4

& Tuna Pasta TOTAL TIME: 35 minutes

INGREDIENTS INSTRUCTIONS
1 tbsp olive oil Heat the oil in a large skillet. Add the onion and aubergine
and cook, stirring continuously for 10 minutes or until
1 onion, diced aubergine has softened.
500g aubergine, sliced
Add the tomatoes and basil, cover and simmer for 15
1 long red chilli, sliced minutes.
750g ripe tomatoes, peeled and chopped Meanwhile, cook the pasta according to packet
125g tinned tuna, drained instructions. Drain and rinse.
40g chopped basil leaves Once the pasta is cooked, stir the tuna through the sauce,
400g penne pasta (gluten-free if required) followed by the pasta for 1-2 minutes.
Divide between 4 bowls.

MACROS
CALORIES  490 PROTEIN 23
CARBS86 FATS7
FIBRE8
51
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Americans
alone consume
approximately
50-billion
burgers a year.
Healthy SERVES: 6

Hamburgers TOTAL TIME: 40 minutes (plus

60 minutes refrigeration)

INGREDIENTS INSTRUCTIONS
350g lean mince In a large bowl, combine the beef carrot, courgette,
breadcrumbs, parsley, garlic, herbs, Worcestershire sauce,
1 large carrot, grated salt & cracked pepper. Roll the mixture into 6 patties and
1 courgette, grated place in the fridge for 60 minutes.
125g breadcrumbs (gluten-free if required) Bring the grill plate to medium-high heat and cook patties
15g parsley, chopped for 5-6 minutes each side.
2 garlic cloves, minced Place each pattie inside a lettuce leaf and top sliced
1 egg, lightly whisked pineapple, tomato and mayonnaise.

1 tbsp Worcestershire sauce

Salt & cracked pepper
6 large iceberg lettuce leaves
6 slices, tinned pineapple
6 slices tomatoes
4 tbsp mayonnaise

MACROS
CALORIES  352 PROTEIN 15
CARBS25 FATS21
FIBRE2
53
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BBQ Lamb SERVES: 2
TOTAL TIME: 50 minutes

INGREDIENTS INSTRUCTIONS
2 lamb steaks Start by making little slits in the steaks and insert the fresh
rosemary. Drizzle with balsamic vinegar and leave on the
2 sprigs rosemary kitchen bench for 30 minutes.
1 tbsp balsamic vinegar
Meanwhile, place the broccolini in a saucepan with 3-4
1 bunch broccolini tbsp water. Place a lid on and steam for 4-5 minutes or
until tender.
Bring the grill plate to high heat and cook for 3-4 minutes
each side or until cooked to your liking.
Serve lamb alongside broccolini.

MACROS
CALORIES  196 PROTEIN 33
CARBS3 FATS6
FIBRE2
55
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Beta-glucan fibre
found in barley may
help feed healthy
gut bacteria,
increasing their
probiotic activity.
Barley & SERVES: 4

Mushroom TOTAL TIME: 85 minutes

Soup

INGREDIENTS INSTRUCTIONS
2 tbsp olive oil Start by heating the oil in a large saucepan over high heat.
Add the onion and cook for 5 minutes or until translucent.
1 brown onion, chopped Add the garlic, carrot and celery and cook for an additional
1 clove garlic, minced 5 minutes.
1 carrot, diced Next, stir through the mushrooms and cook for 2 minutes.
2 celery stalks, diced Add the vegetable stock, barley and a generous sprinkling
400g mushrooms, chopped of cracked pepper.
200g pearl barley Bring to a boil, reduce to a low simmer and cook for 50-
800ml vegetable stock 60 minutes or until barley is cooked.
Cracked pepper Divide between four bowls and serve with crunchy bread,
optional.

MACROS
CALORIES  293 PROTEIN 9
CARBS45 FATS9
FIBRE10
57
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Tuna & Quinoa SERVES: 2

Sushi TOTAL TIME: 40 minutes

INGREDIENTS INSTRUCTIONS
90g quinoa Start by cooking quinoa according to packet instructions.
Once cooked allow to fully cool.
4 x nori sheets
Lay the nori sheets out on the bench and layer with
1 avocado, sliced
quinoa, avocado, cucumber, tuna and sesame seeds.
1/2 cucumber, sliced
Gently roll the sushi, once you get close to the edge,
2 x 125g tin tuna, drained sprinkle a little water on the end of the nori sheet to help
2 tsp sesame seeds it stick.
Slice into bite-sized pieces or eat whole.

MACROS
CALORIES  413 PROTEIN 27
CARBS34 FATS19
FIBRE8
59
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Paella is a
Valencian rice dish
that originated in
its modern form
in the mid-19th
century.
Seafood Paella SERVES: 4
TOTAL TIME: 45 minutes

INGREDIENTS INSTRUCTIONS
500ml vegetable stock Add the rice and stock to a medium-sized pot and cook
according to packet instructions.
175g brown rice
In a large pan, add the olive oil and bring to high heat. Add
1 tbsp olive oil
the onion and cook for 5 minutes or until translucent.
1 onion, diced
Add the courgette, bell pepper and tomatoes and cook for
1 courgette, sliced 5 minutes.
1 red bell pepper, sliced
Next, add the seafood and cook for an additional 5-7
2 large tomatoes, chopped minutes or until cooked through.
200g white fish Add the paprika, parsley, lemon and cooked rice. Gently
150g prawns stir to combine.
100g calamari Divide between 4 bowls and top with a little extra fresh
2 tsp paprika parmesan.
14g fresh parsley
1 lemon, juiced

MACROS
CALORIES  337 PROTEIN 26
CARBS43 FATS7
FIBRE4
61
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Broccoli SERVES: 2

Noodle Bowl TOTAL TIME: 30 minutes

INGREDIENTS INSTRUCTIONS
100g soba noodles Start by cooking the noodles according to packet
instructions. Drain and set aside.
400g broccoli, florets chopped
Bring a large pot of water to boil. Add broccoli and kale
1/2 bunch kale, stems removed and leaves chopped
and cook for 4-5 minutes or until tender.
2 tsp sesame oil
Meanwhile, in a small fry pan, add the sesame oil and
2 stalks spring onion, diced spring onion. Cook for 4-5 minutes.
For the sauce:
To make the dressing, add all ingredients to a small jar and
2 tbs tamari shake well to combine.
1 tbsp rice wine vinegar Arrange the noodles, cooked broccoli and kale in two
1/2 tbsp maple syrup serving bowls. Top with spring onion and drizzle dressing
2 tsp lemon all over.

MACROS
CALORIES  323 PROTEIN 18
CARBS46 FATS9
FIBRE9
63
DESSERTS
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You can apply

coconut oil to
your hair to
increase shine
and protect it
from damage.
Coco SERVES: 12

Raspberry TOTAL TIME: 10 minutes (plus

3 hours refrigeration)
Bites

INGREDIENTS INSTRUCTIONS
105g coconut oil, melted Set aside 12 raspberries, then place all ingredients in your
blender, blitz until smooth.
500g frozen raspberries
Transfer mixture into a 12 case muffin tin and top each one
1 lemon, juiced
with a raspberry.
2 tsp honey
Refrigerate for 3 hours before serving/eating.

MACROS
CALORIES  98 PROTEIN 1
CARBS3 FATS9
FIBRE3
67
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Banana SERVES: 6

Almond Sweet TOTAL TIME: 10 minutes

(plus 8 hours overnight)
Sandwiches

INGREDIENTS INSTRUCTIONS
2 bananas Mush the bananas up in a medium-sized bowl. Add
almond butter and mix to combine.
2 tbsp almond butter
Lay some aluminum foil on a tray and spread half the
12 digestive biscuits
Digestive biscuits out.
Dollop a spoonful of banana on each cracker and place
another cracker on top.
Place in the freezer overnight.

MACROS
CALORIES  98 PROTEIN 2
CARBS16 FATS3
FIBRE2
69
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The Chinese
consider the
pear, which
they call “li,” to
be a symbol of
immortality.
Honey Baked SERVES: 2

Pears TOTAL TIME: 40 minutes

INGREDIENTS INSTRUCTIONS
2 pears, peeled, halved and core removed Preheat oven to 180°C/350°F/gas 5. Grease a shallow
oven proof tray with butter.
1 tbsp butter
Place the pear halves face down in the tray and drizzle
1 tbsp maple syrup
with maple syrup.
50g almonds, finely chopped
Place in the oven and bake for 30 minutes or until the face
2 tbsp Greek yoghurt down sides of the pears have caramelised.
Serve with almonds and Greek yoghurt.

MACROS
CALORIES  310 PROTEIN 7
CARBS23 FATS21
FIBRE4
71
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Chocolate SERVES: 2

Nice Cream TOTAL TIME: 5 minutes (plus

60 minutes in the freezer)

INGREDIENTS INSTRUCTIONS
3 frozen bananas Place all ingredients in a blender or food processor and
blitz until very smooth.
35g cocoa powder
Transfer to a freezer safe tray and place in the freezer for
110g dates
at least 60 minutes for before serving.
2 tbsp almond butter

MACROS
CALORIES  325 PROTEIN 7
CARBS58 FATS9
FIBRE10
73
Intent91
RECIPE
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