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The Omega Diet: The Recipes, Days 1-4

  Here are the recipes you will need to follow the first four days of the Omega Diet. All recipes serve two unless otherwise stated.

Hummus
Provides: 1 Oil Unit, 1 Pulse Unit, 1 Seed Unit.

1 can ready-cooked chickpeas in water, drained, water reserved.
2 tbsp tahini.
2 garlic cloves, crushed.
4 tbsp olive oil.
Juice of 1 lemon.
Sea salt.
Black pepper.

Put all the ingredients in a blender and blitz until you have a thick puree. Check seasoning, adding extra salt, pepper and lemon juice as necessary. If the hummus is too thick, add some chickpea water when blending. Place in the fridge, in an airtight container, until needed - it will keep for a few days - or serve immediately.

Rainbow Trout Fillets with Tapenade
Provides: 1 Protein Unit, Half Oil Unit.

2 filleted (skin still on) rainbow trout.
12 good-quality stoned black olives.
4 anchovy fillets, drained and patted dry.
1 clove garlic, peeled.
1 level tbsp chopped parsley.
2 tbsp salad oil blend.
Black pepper and sea salt if needed.

Heat the grill. When very hot, put the filleted trout, skin side up, under grill. Meanwhile, blend the rest of the ingredients in an electric mill or with a pestle and mortar until you have a thick, paste-like sauce. Check for seasoning and add salt if needed. After a few minutes the trout will be cooked. Serve skin side down with half the sauce on each.

Rice and Bean Salad
Provides: Half Oil Unit, 1 Pulse Unit, 1 Seed Unit, Half Quality Carb Unit.

60g brown rice (dry weight).
Half a 400g can of mixed pulses, drained, or beans of your choice (black-eyed or borlotti go well).
50g small closed-cap brown mushrooms or shitake mushrooms, sliced.
1 medium red pepper, deseeded and chopped.
1 medium yellow pepper, deseeded and chopped.
5cm piece of cucumber, deseeded and chopped.
2 spring onions, chopped.
1 small red eating apple, cored and chopped.
1 portion seed mix (see recipe).
50g cooked sweetcorn kernels.
Half portion French Dressing (see recipe).
Mixed salad leaves.

Cook the rice in boiling salted water until tender - between 30 and 45 minutes. Allow to cool slightly, then mix in all the rest of the ingredients, combine well and serve surrounded by mixed salad leaves.

Puy Lentil and Squash Soup
Provides: 1 Pulse Unit, 1 Flame Unit, Quarter Oil Unit.

150g Puy lentils (dry weight).
1 tbsp olive oil.
1 medium onion, finely chopped.
1 stick celery, chopped.
1 clove garlic, chopped.
500ml vegetable stock.
2 medium carrots, chopped.
250g butternut squash, peeled, deseeded and cut into chunks.
2 tbsp fresh parsley, chopped.
A little sea salt.
Black pepper.

Wash the lentils in a colander. Heat the oil in a saucepan and add the onion, celery and garlic and cook, stirring, for 2 to 3 minutes. Add the lentils, stock, carrot and squash, and simmer for up to an hour until all the vegetables and the lentils are tender, adding half the parsley in the last few minutes of cooking. Remove from heat and when it has cooled slightly, pour half the soup into an electric blender and puree. Then return to the pan and stir in well. Add salt and pepper to taste, then serve reheated with the remaining parsley sprinkled over. If you don't have a blender you can serve the soup as it is.

Salade Nicoise
Provides: 1 Protein Unit, Half Oil Unit, Half Quality Carb Unit.

1 or 2 little gem lettuces.
250g fresh tuna steak, lightly grilled, or 200g can tuna in olive oil, drained.
4 small or 2 large ripe tomatoes.
50g cooked green beans, each cut in half.
1 small red onion or 4 spring onions, sliced.
5cm cucumber, diced.
8 stoned black olives.
6 anchovy fillets, drained and patted dry.
Half portion French dressing (see recipe).

Cut the lettuce into segments and arrange in two serving bowls. Break the tuna into chunks and arrange on top. Roughly chop the tomatoes and add them with the beans, cucumber and onion to the dish. Arrange the olives and anchovies on top and drizzle the dressing over.

Tabbouleh
Provides: Half Oil Unit, 1 Quality Carb Unit.

80g bulghur wheat (dry weight).
1 tub flat-leaved parsley, de-stalked and chopped.
Good handful fresh mint, de-stalked and chopped.
4 spring onions, chopped.
2 large ripe tomatoes, deseeded and chopped.
8cm piece cucumber, deseeded and chopped.
2 tbsp salad oil blend (see recipe).
Juice of half lemon.
Sea salt.
Black pepper.

Put the bulghur wheat in a bowl and pour over 200ml boiling water. Leave to stand until the water has been absorbed and the wheat is tender. If there is any excess liquid, drain it off thoroughly. Add all the remaining ingredients and serve the salad in shallow bowls.

Spicy Stuffed Peppers
Provides: 1 Pulse Unit, 1 Flame Unit, Half Oil Unit.

1 tbsp olive oil.
1 Spanish onion, finely chopped.
1 garlic clove, crushed.
1 green chilli, deseeded and chopped.
50g chestnut mushrooms, chopped.
1 large tomato, chopped.
200g brown or green canned lentils, drained weight.
1 dsp sun-dried tomato paste.
50ml tomato juice or passata.
3 tbsp tabbouleh (see recipe) or wholemeal breadcrumbs mixed with chopped mint.
Sea salt and black pepper.
2 orange or red peppers, halved and deseeded.

Heat the oil in a non-stick frying pan and fry the onion over a medium heat until soft, adding the garlic and chilli towards the end of cooking time. Add the mushrooms and stir everything well, then add the tomato, lentils, tomato paste and juice or passata and simmer for 5 to 10 minutes. Combine the mixture with the tabbouleh (or breadcrumbs and mint), a little salt and pepper. Pile the mixture into the pepper halves and put them in a shallow ovenproof dish with a few tbsp of water in the bottom. Put into an oven at 200oC and bake for an hour or until tender. You may need to put small pieces of foil over the stuffing mixture if it looks as if it is drying out or going too brown.

Nut mix
20g nut mix provides 1 Nut Unit.

Make up in a 200g batch of 100g walnuts, 50g cashews, 50g hazelnuts, and keep in an airtight container in the fridge.
Use this blend whenever nut mix is mentioned.

Seed mix
One heaped tbsp of seed mix makes one Seed Unit.

Mix made up as follows: 50 per cent pumpkin seeds, 25 per cent linseeds and 25 per cent sunflower seeds.

Cooking oil blend Extra virgin olive oil blended with rapeseed oil for general cooking. Add 75ml of rapeseed oil for every 100ml of olive oil that you use. Blend and keep in the fridge in an airtight container. Use within two weeks.

Salad oil blend
Mix one-third each of rapeseed, walnut and groundnut oils. Make up 100ml and keep in an opaque, airtight container in the fridge. Use within one month.

French dressing
Provides half Oil Unit per portion. Recipe makes roughly 4 portions. Amount used in recipes varies.

4 tbsp salad oil blend (see above)
1 tbsp red or white wine vinegar
Half level tsp brown caster sugar
Half level tsp wholegrain French mustard
Sea salt and black pepper.

Shake together all ingredients in a screw-top jar. Check seasoning. This dressing will keep indefinitely in the fridge.

TOMORROW: HOW EATING FAT CAN HELP YOU LOSE WEIGHT
PLUS DAYS 5-8 OF THE DIET, WITH MORE NOURISHING RECIPES