Page 16 - ISOLATION TRANSFORMATION CILL BARRA

Apple & Nuts
Makes 1 - (Each serving approx 100 kcal) women’s portion rise the almonds to 20 for men’s portion
Ingredients; 1 apple (80g), 6 whole almonds (not skinned)
Method; Using a sharp knife, cut the apple into quarters and remove the core, then cut into slices. Serve on
a plate with the almonds.

Baked Berry Square
Makes 12 - (Each serving contains approx 100 kcal) women’s portion + an apple or mandarin orange
for men(200kcal)
Ingredients; 235g porridge oats, 20g brown sugar, 15g ground flaxseed (find this in the health food section
of most supermarkets), 1 ½ tspn baking powder, 1 ½ tspn ground cinnamon, ¼ tspn salt, 1 egg, 130g apple
compote (see recipe above), 240ml low fat milk, 1 tspn vanilla extract, 90g blueberries
Method
• Preheat oven to 160C/325F/gas mark 3. Line a 22.5cm x 32.5cm baking tin with parchment paper.
• Place oats in a bowl with sugar, flaxseed, baking powder, cinnamon and salt. Using a wooden
spoon, stir until evenly mixed.
• Put eggs, apple compote, vanilla extract & milk in a jug & beat with to combine.
• Make a well in centre of the oat mixture & pour the egg mixture. Using as few stirs as possible mix
everything the more you mix the tougher the mixture will become. Finally, fold in the blueberries.
• Place mixture on baking tin in the oven, bake for 25-30 minutes until all the liquid is absorbed & oats
are tender & lightly golden. To test, insert a skewer into the centre of a square it should come out
clean. The square will also smell cooked and be springy to the touch.
• Cool completely in the tin and then cut into 12 even-sized squares arrange a bake berry square on
a plate to serve.

Hummus with Veggies women’s portion double the hummus for men’s portion
Makes 1 - (Each serving contains approx 100 kcal) women’s portion double recipe for men(200kcal)
Ingredients; 100g carrots, 2 celery sticks, 1 tblspn reduced-fat hummus, available in most supermarkets
Method
• Peel the carrots, using a sharp knife, cut into even-sized batons. Trim down the celery sticks and cut
into similar sized batons.
• Arrange the prepared vegetables on a plate with a small pot of the hummus alongside to serve.