Sirtfood diet plan

By Elizabeth Summers / May 17, 2016 / No comments
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A week-long healthy eating plan designed to help you lose weight without feeling hungry

Recipes serve 1

Sirtfood green juice
Makes 1 serving (on days 1-3, drink 3 juices a day; on days 4-7, drink 2 juices)

2 handfuls (75g) kale
Handful (30g) rocket
5g parsley
150g green celery (2-3 stalks), plus leaves
½ green apple
Juice of ½ lemon
½ level tsp matcha – on days 1-3, add to the first 2 juices of the day only, for its caffeine properties; on days 4-7, add to both juices

Juice the greens; you need about 50ml liquid. Juice the celery and apple; add to the greens. Squeeze in the lemon. You should have 250ml juice. Pour a small amount into a glass, add the matcha and stir vigorously. Return this to the juice. Stir. Top up with water to taste.

DAY 1
Sirtfood green juice (3 times a day; recipe above)

Turmeric-baked salmon with spicy celery

1 tsp ground turmeric
1 tsp extra virgin olive oil
Juice of ¼ lemon
125-150g skinned salmon fillet

For the spicy celery
1 tsp extra virgin olive oil
40g red onion, finely chopped
1 garlic clove, finely chopped
1cm piece fresh ginger, finely chopped
1 bird’s-eye chilli, finely chopped
150g celery, cut into 2cm pieces
1 tsp mild curry powder
130g (about 1) tomato, cut into 8 wedges
100ml stock
60g tinned green lentils, drained and rinsed
1 tbsp chopped parsley

1 Heat the oven to 200C/Gas 6. Start with the spicy celery. Heat the oil in a frying pan. Add the onion, garlic, ginger, chilli and celery. Fry gently for 2-3 minutes, or until softened but not coloured, then add the curry powder and cook for a further minute. Add the tomato, stock and lentils and simmer for 10 minutes.
2 Mix the turmeric, oil and lemon juice and rub over the salmon. Place on a baking tray and cook for 8-10 minutes. Stir the parsley through the celery and serve with the salmon.

15-20g dark chocolate

DAY 2
Sirtfood green juice (3 times a day; recipe above)

Braised puy lentils with kale and slow-roasted cherry tomatoes

8 cherry tomatoes, halved
2 tsp extra virgin olive oil
40g red onion, thinly sliced
1 garlic clove, finely chopped
40g celery, thinly sliced
40g carrot, thinly sliced
1 tsp paprika
1 tsp thyme (dried or fresh)
75g dried puy lentils
220ml vegetable stock
50g kale, roughly chopped
1 tbsp chopped parsley 20g rocket

1 Heat oven to 120C/Gas ½ and roast the tomatoes for 35-45 minutes. Heat a saucepan over a low-medium heat. Add 1 tsp olive oil with the red onion, garlic, celery and carrot and fry for 1-2 minutes, until softened. Stir in the paprika and thyme and cook for 1 minute.

2 Rinse the lentils in a sieve and add them to the pan with the stock. Bring to the boil, cover and simmer gently for 20 minutes. Give the pan a stir every 7 minutes or so, adding a little water if the level drops too much.

3 Add the kale and cook for 10 minutes. When the lentils are cooked, stir in the parsley and roasted tomatoes. Serve with the rocket, drizzled with 1 tsp olive oil.

15-20g dark chocolate

DAY 3
Sirtfood green juice (3 times a day; recipe above)

Stir-fried pork fillet with kale and walnuts

125-150g pork fillet
1 tsp extra virgin olive oil
Juice of ¼ lemon
1 tsp ground turmeric

For the buckwheat
1 tbsp ground turmeric
50g buckwheat

For the vegetables
1 tsp extra virgin olive oil
40g red onion, finely chopped
1 garlic clove, finely chopped
1 bird’s-eye chilli, finely chopped
1cm piece fresh ginger, finely chopped
1 tsp ground cumin
50g kale, roughly chopped
20g green beans, cut in half
20g celery, thinly sliced
100ml chicken stock
1 tsp tamari (or soy sauce if not avoiding gluten)
20g chopped walnuts
1 tbsp chopped coriander

1 First make the buckwheat: put 500ml cold water into a saucepan, add the turmeri3c and bring to the boil. Cook the buckwheat according to packet instructions; set aside.
2 Trim any fat from the pork and cut it into 1cm slices. Mix with the olive oil, lemon juice and turmeric. Heat a frying pan over a medium-high heat, add the pork and stir-fry for 3-4 minutes, until cooked through, then remove from the pan and set aside. Pour in the olive oil for the vegetables over a low heat. Add the red onion, garlic, chilli and ginger; when softened but not coloured, add the cumin and cook for a further minute.
3 Add the kale, green beans and celery and cook gently for 2-3 minutes, then add the stock and tamari. Cook for a further couple of minutes over a low-medium heat or until the vegetables are tender. Add the walnuts, coriander and cooked pork, mix well and serve with the buckwheat.

15-20g dark chocolate

DAY 4

Sirtfood green juice (2 times a day; recipe above)

Kale and toasted walnut soup

2 tsp extra virgin olive oil
30g red onion, sliced
30g celery, sliced
1 garlic clove, sliced
1 tsp dried thyme
75g tinned or home-cooked white beans, such as cannellini or haricot
500ml vegetable stock
50g kale, roughly chopped
4 walnut halves, chopped

1 In a medium saucepan, heat 1 tsp olive oil over a low-medium heat and fry the red onion, celery and garlic for 2-3 minutes. When they have softened, add the thyme, beans and stock and bring to the boil. Simmer for 25 minutes over a low heat, then add the kale and cook for a further 10 minutes. When all the vegetables are cooked through, blend the mixture until smooth. You might have to add a little water if your soup is too thick. If it looks very watery before you blend it, simply increase the heat and leave it to bubble until it is thicker.

2 While the soup is cooking, heat the oven to 160C/Gas 3 and toast the walnuts for 10-15 minutes so that they are nicely browned – watch them carefully, because they can easily go from toasted to burnt.

3 Drizzle the soup with the remaining 1 tsp olive oil and top with the toasted walnuts.

Sirt shakshuka (baked eggs with spicy tomato sauce and kale)

1 tsp extra virgin olive oil
40g red onion, finely chopped
1 garlic clove, finely chopped
30g celery, finely chopped
1 bird’s-eye chilli, finely chopped
1 tsp ground cumin
1 tsp ground turmeric
1 tsp paprika
1 x 400g tin chopped tomatoes
30g kale, stalks removed, roughly chopped
1 tbsp chopped parsley
2 medium eggs

1 Heat a small, deep-sided frying pan over a medium-low heat. Add the oil and fry the onion, garlic, celery, chilli and spices for 1-2 minutes. Add the tomatoes, then leave the sauce to simmer gently for 20 minutes, stirring occasionally.

2 Add the kale and cook for 5 minutes. If you feel the sauce is getting too thick, simply add a little water. When your sauce has a nice, rich consistency, stir in the parsley.

3 Make two little wells in the sauce and crack in the eggs. Reduce the heat to its lowest setting and cover the pan with a lid or foil. Leave the eggs to cook for 10-12 minutes, at which point the whites should be firm and the yolks still runny. Cook for a further 3-4 minutes if you prefer the yolks firm. Serve immediately – ideally straight from the pan.

DAY 5

Sirtfood green juice (2 times a day; recipe above)

Grilled turkey escalope with a walnut, herb and cheddar crust

150g turkey escalope or turkey breast steak
½ tsp extra virgin olive oil
10g cheddar, grated
1 tbsp chopped parsley
10g red onion, diced
10g walnuts, chopped
Juice of ¼ lemon

For the salad
100g tomato wedges
40g rocket
20g red onions, sliced
1 tsp capers
30g celery, sliced
1 tsp extra virgin olive oil
1 tsp balsamic vinegar

1 Heat the grill to high. Rub the turkey with the olive oil, place on a baking sheet and grill for 4 minutes on each side.

2 Meanwhile, in a small bowl mix the cheese with the parsley, red onion and walnuts. Toss together all the ingredients for the salad in a separate serving bowl.

3 When the turkey is cooked through, cover one side with the cheese mixture and return it to the grill for 2-3 minutes, or until the cheese and walnuts are starting to brown. Squeeze the lemon juice over the turkey and serve with the salad.

Date and walnut buckwheat porridge with strawberries
200ml milk or dairy-free alternative
1 medjool date, chopped
35g buckwheat flakes
1 tsp walnut butter or 4 chopped walnut halves
50g strawberries, hulled

Place the milk and date in a pan. Heat gently, then add the buckwheat flakes and cook until the porridge is your desired consistency. Stir in the walnut butter or walnuts, top with the strawberries and serve.

DAY 6

Sirtfood green juice (2 times a day; recipe above)

Rocket and smoked salmon omelette

2 medium eggs
100g smoked salmon, sliced
½ tsp capers
10g rocket, chopped
1 tsp chopped parsley
1 tsp extra virgin olive oil

1 Crack the eggs into a bowl and whisk well. Add the salmon, capers, rocket and parsley.

2 Heat the oil in a nonstick frying pan until hot but not smoking. Add the egg mixture and, using a spatula or fish slice, move it around the pan until even. Reduce the heat and let the omelette cook through. Roll it up or fold it in half to serve.

Bunless beefburger with all the trimmings and sweet potato fries
125g lean minced beef
15g red onion, finely chopped
1 tsp finely chopped parsley
1 tsp extra virgin olive oil

For the fries
150g sweet potatoes
1 tsp extra virgin olive oil
1 tsp dried rosemary
1 garlic clove, unpeeled

To serve
150g red onion, sliced into rings
10g cheddar, sliced or grated
30g tomato, sliced
10g rocket
1 gherkin (optional)

1 Heat the oven to 220C/Gas 7. Make the fries. Peel and cut the sweet potatoes into 1cm thick chips. Toss them with the olive oil, rosemary and garlic clove. Place on a baking sheet and roast for 30 minutes, until nice and crispy.

2 For the burger, mix the beef with the onion and parsley. Shape into a patty. Heat the oil in a frying pan over a medium heat. Place the burger on one side of the pan and the onion rings on the other. Cook the burger for 6 minutes on each side, ensuring it is cooked through. Fry the rings until done to your liking.

3 Top the burger with the cheese and place it in the hot oven for a minute to melt the cheese. Remove and top with the tomato, rocket and gherkin. Serve with the onion rings and fries.

DAY 7

Sirtfood green juice (2 times a day; recipe above)

Chicken skewers with satay sauce and buckwheat

150g chicken breast, cut into chunks
1 tsp ground turmeric
½ tsp extra virgin olive oil
50g buckwheat
30g kale (weight with stalks removed), sliced
30g celery, sliced
4 walnut halves, chopped, to garnish

For the sauce
20g red onion, diced
1 garlic clove, chopped
1 tsp extra virgin olive oil
1 tsp curry powder
1 tsp ground turmeric
50ml chicken stock
150ml coconut milk
1 tbsp walnut butter or peanut butter
1 tbsp chopped coriander

1 Mix the chicken with the turmeric and olive oil and set aside to marinate – 30-60 minutes would be best.

2 Cook the buckwheat according to the packet instructions, adding the kale and celery for the last 5-7 minutes. Drain. Heat the grill to high.

3 For the sauce, gently fry the red onion and garlic in the oil for 2-3 minutes until soft. Add the spices and cook for 1 minute. Add the stock and coconut milk and bring to the boil. Stir in the walnut or peanut butter and simmer the sauce for 8-10 minutes, or until creamy and rich.

4 Thread the chicken onto skewers and grill for 10 minutes, turning them after 5 minutes. To serve, stir the coriander through the sauce and pour it over the skewers, then scatter over the chopped walnuts.

Sirt coronation chicken salad
275g natural yoghurt
Juice of ¼ lemon
1 tsp chopped coriander
1 tsp ground turmeric
½ tsp mild curry powder
100g cooked chicken breast, cut into bite-sized pieces
6 walnut halves, chopped
1 medjool date, finely chopped
20g red onion, diced
1 bird’s-eye chilli
40g rocket, to serve

Mix together the yoghurt, lemon juice, coriander and spices. Add remaining ingredients and serve on a bed of rocket.

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