Recipe: Spring Overnight Oats

Ingredients:  HONEY MUSTARD DRESSING: 2 tbsp olive oil 2 tbsp vinegar 1 tbsp mustard 1 tsp maple syrup / honey 1 tsp cumin seeds Salt and pepper to taste SALAD: 1/2 cup cucumber, diced 5 baby tomatoes, halved 1/4 cup steamed beetroot, diced 1/2 small red onion, diced 1/2 cup red peppers, diced 4 tbsp carrots, grated 100g chickpeas PROTEIN: 4 scrambled egg whites / 100g scrambled tofu, 100g lighter feta 1 tbsp sunflower seeds Method: DRESSING: Make your dressing and add it to the centre compartment of your Body Plot Jar. SALAD 2. Prepare your vegetables and layer this in your jar, one ingredient at a time. Feel free to add any additional vegetables that you like. 3. Top with your choice of protein before firmly shutting your Body Plot jar. TO SERVE: 4. When ready to eat, pour the dressing from the centre compartment over your salad followed by the seeds and serve cold.

Thai green curries are one of our favourite dishes and is so easy to make. It's also a deliciously balanced meal and is a favourite for all of our Body Plotting families. Ingredients: Sliced carrots Shiitake Mushrooms [or any is fine] 1 cubed Aubergine Mangetout Pak choi Tenderstem broccoli 1 Red bell pepper Shallots 1 red chilli 4 cloves garlic 1 thumb piece ginger 1/2 lime Bunch of coriander 1 tsp coconut oil 1 can light coconut milk 1 block of tofu or your choice of protein 3 tbsp Thai green curry paste Method: In a nonstick wok pan add coconut oil. Once melted, add the sliced onions and saute. Meanwhile, cube tofu and add to an air fryer for 15 minutes to crisp up! Add the garlic and ginger and continue to saute. Add the remaining vegetables and continue to stir on high heat for 2-3 minutes. Add the coconut milk, thai green paste and cubed tofu or your choice of protein and stir. Let this simmer for as long as you can but a minimum of 10 minutes. Before serving, stir in coriander and lime. Garnish with red chillies and serve!

Pastries typically are high in saturated fat and refined carbohydrates. Check out this quick 15-minute recipe to make a pastry that's higher in protein and contains some Vitamin D too! Ingredients: 1 Jus-roll filo pastry Sliced or diced mushrooms of choice Sliced Eatlean protein cheese Olive spread or butter for brushing Method: Roll out the pastry and pile 4 on top of one another. Using a sharp knife, cut them into three lengthways so the width is about one inch. Top each line with a brush of olive spread, protein cheese followed by mushrooms. Take the top of one line of pastry and fold it into a triangle. Keep folding and repeating until the entire line is wrapped. Brush the butter over to seal the pastry and add to an air fryer for 15 minutes. Serve with some mint greek yogurt or without any dip at all!

This sweet and sour curry is the ultimate comfort and nourishment in a bowl. Both tangy and spicy, it also has 10 different plants out of the 30 plants that the NHS recommends you consume every week. Try this recipe and tag us if you give it a go! Ingredients: 2 tsp sesame oil 4 cloves garlic 1 thumb piece of ginger 1 large carrot 1 red onion 1 red bell pepper 150g mushrooms Pineapple 1 red chilli Spring onion greens 3 tbsp sriracha 3 tbsp sweet chilli 3 tbsp low sodium soy sauce Meat-free pieces of choice (we used 120g Plant kitchen peri peri pieces) Method: Start by cutting all of your vegetables julienne and pineapple into chunks. Cutting your fruit and veg first makes a significant difference to how your vegetables cook and your speed through the dish. Next add 2 tsp sesame oil onto high heat to a nonstick pan. Once warm, add red onions and saute until almost translucent. Add crushed garlic and ginger and continue to stir. Next add red bell peppers and carrots and any other vegetables that take longer to cook. Continue to saute. Once the vegetables are half cooked, add your remaining vegetables and meat-free pieces. Stir until immersed. Add the pineapples along with the condiments. Stir and reduce to low to medium heat. Add your spring onions and save a handful to garnish with. Serve on the side of high fibre bread, quinoa, bulgar wheat or a small portion of egg fried rice.

Homemade tortilla wraps are so easy to make! They're nutritious, delicious and free from chemicals and preservatives. Ingredients: Dry - 3 cups multigrain flour - 1 tsp salt - 1.5 tsp baking powder - 0.5 tsp turmeric powder - Sprinkle of black pepper Wet - 1/4 cup olive oil - 3/4 cup cold water - Extra flour for rolling Method: Whisk the dry ingredients in a large bowl. Once mixed, create a well in the centre. Add the wet ingredients and mix until fully immersed. If the mixture is wet, add more flour. Dust some flour onto the worktop and add the dough. Knead the dough for 10 minutes. Place a towel on top and let it sit for 30 minutes. I usually make this in the morning and let it sit for the day until I'm ready. Once set, divide into 6 balls, flatten with your palm and roll into a circle. Add a non-stick pan to medium heat, and add the tortilla. After a few minutes, flip this using a spatula. Press with your spatula until evenly cooked followed by flipping one more time. Flip one more time and serve. You can also make these in advance and serve. Uses: Pizza on a wrap, lebenese wraps, salad wraps and more!

These brownies are gooey, chocolatey and full of fibre and nutrients! They are perfect to make with the kids and are super delicious and indulgent for the entire family. Ingredients: 1 can chickpeas drained and rinsed 20g unsalted organic grass-fed butter or olive spread 2 large eggs or chia eggs/flax eggs ½ cup pure maple syrup 2 tsp pure vanilla extract 28g cacao powder ½ tsp baking powder 1 pinch sea salt or Himalayan salt 2 tbsp semisweet / dark chocolate chips Method: Preheat oven to 180 degrees Celcius. Line a 9x9 inch baking pan with parchment paper. Lightly coat with spray. Set aside. Place chickpeas, butter, eggs, maple syrup, extract, cocoa powder, baking powder, and salt in a blender and cover and blend until completely smooth. Add chocolate chips and mix by hand until blended. Evenly spread batter into the prepared pan. Bake for 25 to 28 minutes, or until a toothpick inserted into the centre of the brownies comes out clean. Cut into 16 brownie squares and serve! Macros per brownie square: 71 calories, 2.18g P, 11g C, 1.2g Fibre, 2.18g Fat

Aloo paratha is one of ours and our clients' favourite recipes. It gives us the warmth of family, love and culture. From a nutritional stand point, it contains some great spices and plants that are favourable to out gut health however on the down side, is a carbohydrate-filled meal with little balance. For this reason, we eat aloo paratha every now and then and when we do, we try our best to make it as healthy as we can - we hope you enjoy it! Ingredients: 2 cups multi-grain flour 1/4 tsp Himalayan pink salt 1 tbsp extra virgin olive oil 1/2 cup of water 3 medium potatoes Spices: 1 tsp garam masala 1/2 tsp red chilli powder 1 tsp coriander powder 1/2 tsp chaat masala or amchur powder 1 tsp kasthuri methi 1/2 fennel powder 1/4 tsp ajwain 1/2 tsp Himalayan pink salt 3/4 tsp fresh ginger 2 tbsp coriander leaves Method: Add 2 cups multi-grain flour, 1/4 tsp Himalayan pink salt, 1 tbsp extra virgin olive oil and 1/2 cup of water to a mixing bowl. Mix through and add more water if needed to form a soft and non-stick dough. Keep kneading until soft and pliable. (Tip if you press with your finger it should dent easily and rebound slightly.) Cover and keep the dough aside for about 30 minutes (or longer.) Boil 3 medium potatoes until a fork goes through. (Tip: Whilst you may usually peel the potatoes in regular aloo paratha recipes, we choose to keep it on as much of the fibre is in the skin!) Mash the potatoes until smooth and creamy and then add all of your spices on the spice list. Mix them all together and add more spices to suit your needs. Once done, divide the mix into equal portions and roll into balls. Knead the dough and divide this into equal portions equivalent to the balls. Spread multi-grain flour onto your work surface and roll your dough into a small circle equivalent to a CD. Place the spiced ball into the centre and, with a light hand, stretch the dough whilst turning the dough so that it encloses the aloo ball. Top the aloo ball with a tough of flour so that the dough closes. Dip the ball into flour and use a light hand and a rolling pin to roll out the paratha into a circle. Be careful to not use a heavy hand or make it to thin as it may crack. Pour some rapeseed oil into a small bowl and use a baking brush. Place the paratha onto a medium flame, once the pan is hot. Once you see some light bubbles, flip this to the other side. Press down gently with a spatula and brush a light amount of rapeseed oil. The brush enables you to only add little oil. After 2 minutes, flip to the other side and press firmly with your spatula once again, being sure to get the edges. Brush a light layer of oil once again and flip. After 30 seconds, remove from the pan and serve hot! So you can achieve more balance have this with a protein-based curry such as tofu, dip into greek yogurt which you can make into raita or mint sauce or top with protein cheese and melt!

Apple are full of fibre and when paired with protein it makes the perfect midday or evening snack! Give this recipe a go and we promise to not disappoint! It's simple to make, easy to source and delicious to eat! Ingredients: 1 cooking apple / Bramley apple 1/2 tsp cinnamon or more if you like cinnamon 1 pot of vanilla protein pudding from LIDL 3 tbsp water Method: Take a small non stick pan and place on top of medium heat. Add the water followed by one cubed cooking apple. We leave the cubes pretty large for good crunch! Add the cinnamon and stir gently for 90-120 seconds. Meanwhile, add 1 vanilla protein pudding into a bowl. The pudding contains 20g protein! Once the apple have par-cooked and al dente, add them on top of the cold pudding. Optional toppings are: oats, seeds and extra cinnamon. Easy, simple, nutritious and delicious - enjoy!

We encourage our Body Plotters to go for a walk in nature daily. Studies have shown that time in nature — as long as people feel safe — is an antidote for stress: It can lower blood pressure and stress hormone levels, reduce nervous system arousal, enhance immune system function, increase self-esteem, reduce anxiety, and can also improve mood. It's also a great way to get away from the stressors of home life, and work life and gives us a fresh environment to think. However, there are days when perhaps going outside isn't as easy. Here are some easy ways to rack up your steps without needing to get outdoors: 30-mins of cooking: 800 steps 30-minute cardio home workout: 3000 steps 30-minute strength training home workout: 500 steps 10-mins of walking up and down the stairs [distributed across the day]: 1000 steps Folding the laundry [keep the dryer or airer away from where you are folding so you fold one item of clothing at a time and walk over to place it in its pile]: 500 steps Going to the shed/garage to get something: 30-50 steps Speaking to a friend on the phone for 30 minutes whilst walking around the living room: 2500 steps Walking around the office whilst speaking to a colleague: 2500 steps Cleaning the kitchen/dining table: 1000 steps Emptying the dishwasher: 50 steps Getting the kids ready for school/bed: 100 steps Walking to the toilet: 30 steps Walking to refill your water bottle in the kitchen: 30 steps Walk during TV adverts: 800 steps Offering to make tea for everyone: 40-50 steps Playstation games with kids e.g. just dance: 1000 steps Some other handy tips are to leave your bottle in the kitchen or use a smaller bottle to encourage you to walk and refill, to walk back and forth twice during each activity and be the helpful house member who gets things for the family and for others. The more active you are, the quicker you will rack up those steps!