YOUR HEALTH, YOUR FUEL, YOUR RECOVERY

Nutrition

What We Offer

Carrot, Orange, Beatroot & Ginger Juice

Micro Nutrients Protein Smoothie

Avocado, Banana, Berry Smoothie

Strawberry Yoatie

Strawberry Green Goodness Smoothie

Almond & Banana Power Ball

Apricot, Prune Power Balls

Baked Flapjack

Caffeine Hit Balls

Popcorn bar

Apple Multigrain Bircher

Bircher Muesli

Fruit skewers mango yoghurt

Tomato & spinach omelette

Raspberry & kiwi yoghurt, nutty granola

Goji & Golden-berry Trail Mix

Apricot, Prune Power Balls

Baked Flapjack copy

Caffeine Hit Balls copy

Popcorn bar

COMING SOON

Goji & Golden-berry Trail Mix

Chana Dal

Spicy Chickpeas

Carrot & Courgette spaghetti, Edamame & onion seeds

Vegetable lasagne

Fried Rice

Chef Chris Marshall

Head Chef

Chris Marshall has been executive Head Chef at a number of top restaurants before marrying his passion as a chef with his passion for sports. Chris has worked with top teams travelling with them to ensure they have what they need to not only perform but to recover ready for the next event. Chris has also worked on a personal level day too day with players looking after what …

We Worked With

Register your interest? Subscribe Now

Eager to start, leave your contact details below for exclusive insights, tips and the first to try out our members area, when its launched.

Carrot, Orange, Beatroot & Ginger Juice

Ingredient List (QUID) ...

Oranges (56.8%), Carrots (33.1%), Beetroot (5.9%), Ginger (4.1%).

Portions / Pack Sizes

Servings: 1 (423g / 182)

Cooking Instructions & Notes

Juice beetroot and Carrot and Oranges through the juicer add a sliced raw carrot for stirring in the glass.

Recipe Ingredients ...	Quantity:	Description:
Oranges, flesh only	480g	3x Medium
Carrots, old, raw	280g	2.3x large carrot
Beetroot, raw	50g	0.6x beet
Ginger, fresh	35g	7x Average Portion

EU Label values per 100g

It serves 2.

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 2% RI	37.9kcal
Energy(Kj) 2% RI	162kJ

Macronutrients
Carbohydrate 3% RI	7.2g
Protein 2% RI	1.1g
Fat 0% RI	0.31g
Water	86g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	0.75g
Oligosaccharide	0.1g
Fibre 0% RI	0.12g
NSP	0.08g
Sugars 7% RI	6.3g
Glucose	1.1g
Galactose	0g
Fructose	2.7g
Sucrose	2.5g
Maltose	0g
Lactose	0g

Lipid Components
Saturated Fat 0% RI	0.08g
Monounsaturated fat 0% RI	0.05g
cis-Mono	0.04g
Polyunsaturated fat 0% RI	0.08g
Omega3(n-3) 0% RI	0g
Omega6(n-6) 0% RI	0.02g
cis-Poly	0.03g
Trans-fatty acids	0g
Cholesterol	0mg

Minerals & trace elements
Sodium 1% RI	14mg
Potassium 8% RI	168mg
Chloride 11% RI	85mg
Calcium 3% RI	24.1mg
Phosphorus 3% RI	18.8mg
Magnesium 2% RI	9.3mg
Iron 2% RI	0.22mg
Zinc 1% RI	0.07mg
Copper 4% RI	0.04mg
Manganese 4% RI	0.09mg
Selenium 0% RI	0ug
Iodine 0% RI	0.57ug

Vitamins
Vitamin A (ret eq) 82% RI	655ug
Retinol	0ug
Carotene	3036ug
Vitamin D	0ug
Vitamin E 2% RI	0.24mg
Vitamin K1 2% RI	1.9ug
Thiamin (B1) 15% RI	0.17mg
Riboflavin (B2) 2% R	0.02mg
Niacin total (B3) 3% RI	0.54mg
Niacin	0.39mg
Tryptophan	8.9mg
Pantothenic Acid (B5) 4% RI	0.26mg
Vitamin B 6 4% RI	0.06mg
Folates (B9) Total 15% RI	30.7ug
Vitamin B 12	0ug
Biotin (B7) 1% RI	0.67ug
Vitamin C 38% RI	30.7mg

Other
GI (estimated)	46
GL	3.5
Caffeine	-

Micro Nutrients Protein Smoothie

Ingredient List (QUID) ...

Coconut milk (70.3%), Pea Shoots (17.6%), Spinach (7%), Pumpkin seeds (2.8%), Chia seeds (2.3%)

Portions / Pack Sizes

Servings: 1 (285g / 139Kcal) – £0.00

Recipe Ingredients ...	Quantity:	Description:
Spinach, baby, raw	20g	1x cup
Pumpkin seeds	8g	2x Average Portion
Chia seeds	6.6g	2x teaspoon
Pea Shoots	50g
Alpro Coconut Original	200g	1.5x On cereal (30-35g portion)

EU Label values per 100g

It serves 1.

Modifiers

Total Weight	285g
Weight after cooking	285g
Weight change factor	1
Profit margin	-
Tax rate	-

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 2% RI	45kcal
Energy(Kj) 2% RI	187kJ

Macronutrients
Carbohydrate 1% RI	3.8g
Protein 3% RI	1.4g
Fat 4% RI	2.7g
Water	89g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	1.4g
Oligosaccharide	0g
Fibre 8% RI	1.9g
NSP	1.4g
Sugars 2% RI	2g
Glucose	trace
Galactose	trace
Fructose	trace
Sucrose	1.3g
Maltose	0g
Lactose	0g

Lipid Components
Saturated Fat 5% RI	0.91g
Monounsaturated fat 1% RI	0.37g
cis-Mono	1.2g
Polyunsaturated fat 7% RI	1.2g
Omega3(n-3) 20% RI	0.44g
Omega6(n-6) 7% RI	0.97g
cis-Poly	0.83g
Trans-fatty acids	0g
Cholesterol	0mg

Minerals & trace elements
Sodium 2% RI	39.6mg
Potassium 5% RI	102mg
Chloride 12% RI	95mg
Calcium 13% RI	106mg
Phosphorus 11% RI	76mg
Magnesium 9% RI	35.1mg
Iron 9% RI	1.3mg
Zinc 5% RI	0.53mg
Copper 19% RI	0.19mg
Manganese 7% RI	0.13mg
Selenium 4% RI	2.2ug
Iodine 0% RI	0.31ug

Vitamins
Vitamin A (ret eq) 2% RI	19.3ug
Retinol	0ug
Carotene	116ug
Vitamin D 11% RI	0.53ug
Vitamin E 1% RI	0.07mg
Vitamin K ₁ 28% RI	20.7ug
Thiamin (B₁) 4% RI	0.04mg
Riboflavin (B₂) 2% RI	0.03mg
Niacin total (B₃) 3% RI	0.55mg
Niacin	0.14mg
Tryptophan	27.6mg
Pantothenic Acid (B₅) 0% RI	0.02mg
Vitamin B₆ 2% RI	0.03mg
Folates (B₉) Total 7% RI	14.9ug
Vitamin B₁₂ 11% RI	0.27ug
Biotin (B₇) 0% RI	0.01ug
Vitamin C 3% RI	2.2mg

Others
GI (estimated)	34.7
GL	1.3
Caffeine	-

Avocado Banana and Berry Smoothie

Cooking instruction & notes

Place all ingredients into a blender and blitz for 30s.
Dispense into glasses or shakers.

Recipe Ingredients ...	Quantity:	Description:
Avocado, average, weighed with skin and stone	55g	0.5x 1/2 avocado
Bananas, weighed with skin	158g	1x Medium (7)
Coconut water	50g	3.3x tablespoon
Strawberries, raw	78g	3x large
Alpro Coconut Original	200g	1.5x On cereal (30-35g portion)

EU Label values per 100g

It serves 1.

Strawberry Yoatie

Cooking Instructions & Notes

Chop all ingredients.
Place in a blender.
Blend for 20s and serve.

Recipe Ingredients ...	Quantity:	Description:
Yogurt, greek, plain, 0% fat	120g	2.7x tablespoon
Strawberries, raw	100g
Honey, raw	7g	1x teaspoon
Milk, semi-skimmed, pasteurised, average	135g	1x On cereal (30-35g portion )

Weight per 100g

It serves 1.

It contains MILK.

Modifiers

Total Weight	362g
Weight after cooking	362g
Weight change factor	1
Prep time (mins)	2
Cooking time (mins)	1
Shelf life	-
Storage	Drink immediately
Brand	-

Strawberry Green Goodness Smoothie

Cooking Instructions & Notes

Put all the ingredients in a blender and whizz until completely smooth. If it’s a little thick, add a drop of chilled water then blitz again. Pour into glasses and drink straight away

Recipe Ingredients ...	Quantity:	Description:
Strawberries, frozen	80g	7.5x strawberrys
Spinach	80g	1x 1 cereal bowl
Avocado	70g	1/2 Avocado
Greek Yoghurt 0% fat e.g. Fage	80g	2x tablespoon

Weight per 100g

It serves 1.

Almond & Banana Power Ball copy

Ingredient List (QUID) ...

Dates (46.4%), Almonds (18.6%) (Tree nuts), Banana chips (18.6%), Peanut butter (7.4%), Flaxseed (4.6%), Coconut oil (2.5%), Honey (1.9%)

Portions / Pack Sizes

Servings: 1 (10g / 47kcal)

Cooking Instructions & Notes

Blend pitted dates & coconut oil until smooth, add peanut butter.
Add the rest of the ingredients, and continue to blend until the mixture sticks.
Roll 20g of the mixture into a gold ball sized ball and repeat.
As an extra try rolling in coconut, dried raspberries or more crushed nuts.
Place onto a lined baking tray and refrigerate under cling film for at least 2h.
Can be kept in an airtight container for up to 2 weeks.

Recipe Ingredients ...	Quantity:	Description:
Dates, Medjool	1000g	1000g excl waste
Oil, coconut	54g	2x tablespoon (solid)
Banana chips, crystallised	400g
Almonds, blanched, flaked and ground	400g
Peanut butter, wholegrain	160g	8x tablespoon
Honey	42g	2x tablespoon
Flax Seed (milled or whole)	100g

EU Label values per 100g

It serves 216 gms

It contains ALMONDS, PEANUTS.

It may contain SULPHITES

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 22% RI	448kcal
Energy(Kj) 22% RI	1874kJ

Macronutrients
Carbohydrate 19% RI	48g
Protein 16% RI	7.8g
Fat 35% RI	24.8g
Water	11.6g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	8g
Oligosaccharide	-
Fibre 33% RI	8.3g
NSP	3.2g
Sugars 42% RI	37.4g
Glucose	16.3g
Galactose	0g
Fructose	15.7g
Sucrose	5.1g
Maltose	0.13g
Lactose	0g

Lipid Components
Saturated Fat 45% RI	8.9g
Monounsaturated fat34% RI	9.8g
cis-Mono	-
Polyunsaturated fat 30% RI	4.8g
Omega3(n-3) 62% RI	1.4g
Omega6(n-6) 24% RI	3.3g
cis-Poly	-
Trans-fatty acids	trace
Cholesterol	0mg

Minerals & trace elements
Sodium 1% RI	33.1mg
Potassium32% RI	644mg
Chloride 5% RI	44mg
Calcium 12% RI	93mg
Phosphorus 29% RI	200mg
Magnesium 29% RI	107mg
Iron 12% RI	1.6mg
Zinc 13% RI	1.3mg
Copper 48% RI	0.48mg
Manganese 41% RI	0.82mg
Selenium 1% RI	0.8ug
Iodine 0% RI	0.37ug

Vitamins
Vitamin A (ret eq)2% RI	13.3ug
Retinol	0ug
Carotene	60ug
Vitamin D	0ug
Vitamin E37% RI	4.5mg
Vitamin K 1 2% RI	1.5ug
Thiamin (B1) 7% RI	0.08mg
Riboflavin (B2) 8% R	0.11mg
Niacin total (B3) 14% RI	2.3mg
Niacin 15% RI	2.4mg
Tryptophan	67mg
Pantothenic Acid (B5) 12% RI	0.7mg
Vitamin B 6 19% RI	0.27mg
Folates (B9) Total 13% RI	26.5ug
Vitamin B 12	0ug
Biotin (B7) 40% RI	20ug
Vitamin C 0% RI	0mg

Others
GI (estimated)	13.6
GL	6.6
Caffeine	-

Apricot, prune power balls

Ingredient List (QUID) ...

Dried apricots (32.4%) (Sulphites), Prunes (27%), Flaxseed (16.2%), Cashew nuts (13.5%) ( Tree nuts), Honey (10.8%)

Portions / Pack Sizes

Servings: 1 (30.8g / 102kcal) – £0.09

Recipe Ingredients ...	Quantity:	Description:	Cost:
Prunes, ready-to-eat, semi-dried, weighed with stones	50g	6.3x prune (with stone)	0.00
Apricots, dried	60g	7.5x piece (no stone)	£0.25
Honey	20g	1.3x Average Portion	0.00
Flax Seed (milled or whole)	30g	10x teaspoon (milled)	0.00
Cashew nuts, kernel only, plain	25g	1.4x 10 whole	£0.27
Total Cost: £0.52; RRR:£0.52

EU Label values per 100g

It serves 6

It contains CASHEWS, SULPHATES

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 15% RI	291kcal
Energy(Kj) 15% RI	1220kJ

Macronutrients
Carbohydrate 12% RI	32.5g
Protein 16% RI	8.1g
Fat 20% RI	14.3g
Water	14.4g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	1.9g
Oligosaccharide	-
Fibre 60% RI	15.1g
NSP	8g
Sugars 34% RI	30.9g
Glucose	14.6g
Galactose	0g
Fructose	10.6g
Sucrose	5.4g
Maltose	0g
Lactose	0g

Lipid Components
Saturated Fat 10% RI	2g
Monounsaturated fat18% RI	5.1g
cis-Mono	-
Polyunsaturated fat 39% RI	6.3g
Omega3(n-3) 177% RI	3.9g
Omega6(n-6) 17% RI	2.3g
cis-Poly	-
Trans-fatty acids	0g
Cholesterol	0mg

Minerals & trace elements
Sodium 1% RI	28.7mg
Potassium51% RI	1019mg
Chloride 2% RI	16.4mg
Calcium 11% RI	86mg
Phosphorus 34% RI	238mg
Magnesium 34% RI	127mg
Iron 28% RI	3.9mg
Zinc 18% RI	1.8mg
Copper 65% RI	0.65mg
Manganese 44% RI	0.88mg
Selenium 14% RI	7.5ug
Iodine 1% RI	1.5ug

Vitamins
Vitamin A (ret eq)5% RI	39.6ug
Retinol	0ug
Carotene	238ug
Vitamin D	0ug
Vitamin E1% RI	0.16mg
Vitamin K₁ 1% RI	0.7ug
Thiamin (B₁ ) 15% R	0.16mg
Riboflavin (B₂ ) 21% RI	0.29mg
Niacin total (B₃ ) 18% RI	2.8mg
Niacin 9% RI	1.5mg
Tryptophan	53mg
Pantothenic Acid (B₅ ) 10% RI	0.63mg
Vitamin B ₆ 18% RI	0.25mg
Folates (B₉ ) Total 14% RI	28.5ug
Vitamin B₁₂	0ug
Biotin (B₇ ) 3% RI	1.7ug
Vitamin C 0% RI	0mg

Others
GI (estimated)	37.6
GL Caffeine	12.2

Baked Flapjack

Ingredient List (QUID) ...

Oats (28%), Honey (18.7%), Vegetable oil (11.2%), Sunflower seeds (9.3%), Pumpkin seeds (9.3%), Sultanas (9.3%) ( Sulphites), Dried apricots (9.3%) ( Sulphites), Coconut flakes (4.7%)

Portions / Pack Sizes

Servings: 1 (38.2g / 176kcal) – £0.03

Cooking Instructions & Notes

Heat the oil Honey in a pan. take off the heat & mix in the other ingredients.
Add mixture to a non-stick mould & bake for 20-25 mins at 160C.

Recipe Ingredients ...	Quantity:	Description:	Cost:
Oil, vegetable, average	60g	5x tablespoon	£0.22
Honey	100g	4.8x tablespoon	0.00
Oat flakes, rolled	150g		0.00
Sunflower seeds	50g	5x tablespoon	0.00
Coconut flakes	25g	0.3x cup	0.00
Apricots, dried	50g	6.3x piece (no stone)	£0.20
Sultanas	50g	2.8x Average Portion	0.00
Pumpkin seeds	50g		0.00
Total Cost: £0.42; RRR:£0.42

EU Label values per 100g

It serves 6

It contains SULPHATES.

It may contain OATS, SESAME.

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 22% RI	443kcal
Energy(Kj) 22% RI	1852kJ

Macronutrients
Carbohydrate 18% RI	46g
Protein 16% RI	8.2g
Fat 36% RI	25.2g
Water	10.2g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	20.5g
Oligosaccharide	0.05g
Fibre 25% RI	6.3g
NSP	4.5g
Sugars 28% RI	25.4g
Glucose	11.7g
Galactose	0g
Fructose	12g
Sucrose	1.7g
Maltose	0g
Lactose	0g

Lipid Components
Saturated Fat 24% RI	4.9g
Monounsaturated fat34% RI	9.7g
cis-Mono	-
Polyunsaturated fat 54% RI	8.6g
Omega3(n-3) 51% RI	1.1g
Omega6(n-6) 55% RI	7.8g
cis-Poly	-
Trans-fatty acids	0g
Cholesterol	0.08mg

Minerals & trace elements
Sodium 0% RI	11.3mg
Potassium28% RI	562mg
Chloride 5% RI	42mg
Calcium 6% RI	45mg
Phosphorus 40% RI	278mg
Magnesium 29% RI	107mg
Iron 24% RI	3.4mg
Zinc 20% RI	2mg
Copper 57% RI	0.57mg
Manganese 72% RI	1.4mg
Selenium 18% RI	9.8ug
Iodine 2% RI	3.6ug

Vitamins
Vitamin A (ret eq)2% RI	13.8ug
Retinol	0ug
Carotene	84ug
Vitamin D	0ug
Vitamin E53% RI	6.3mg
Vitamin K₁ 17% RI	12.6ug
Thiamin (B₁ ) 43% R	0.48mg
Riboflavin (B₂ ) 7% RI	0.1mg
Niacin total (B₃ ) 20% RI	3.2mg
Niacin 8% RI	1.2mg
Tryptophan	121mg
Pantothenic Acid (B₅ ) 9% RI	0.56mg
Vitamin B ₆ 15% RI	0.21mg
Folates (B₉ ) Total 14% RI	28.9ug
Vitamin B₁₂	0ug
Biotin (B₇ ) 25% RI	12.5ug
Vitamin C 0% RI	0mg

Others
GI (estimated)	55
GL Caffeine	25.2

Caffeine Hit Balls

Ingredient List (QUID) ...

Dates (48.5%), Almonds (17%) ( Tree nuts), Pecans (15.2%) (Tree nuts), Espresso (10.9%), Cacao Powder (6.1%), Vanilla extract (1.8%), Salt (0.61%)

Portions / Pack Sizes

Servings: 1 (15 / 60kcal) – £0.00

Recipe Ingredients ...	Quantity:	Description:
Almonds, blanched, flaked and ground	140	1x cup, whole
Pecan nuts, kernel only	125	8.3x Average Portion
Dates, Medjool	400	400g excl waste
Cacao Powder	50	10x teaspoon
Vanilla extract, in alcohol	15	1x tablespoon
Sea Salt	5	1x level teaspoon
Coffee, espresso shot, brewed	90	3x Single Shot

EU Label values per 100g

It serves 55.

It contains ALMONDS,
PECANS.

It provides 382 Kcal / 100.

WEIGHT:

41% Carbs
7.3% Protein
50.6% Fat
1.1% Alcohol

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 19% RI	382kcal
Energy(Kj) 19% RI	1595kJ

Macronutrients
Carbohydrate 15% RI	39.2g
Protein 14% RI	7g
Fat 31% RI	21.4g
Water	24.9g
Water from Drinks	0g
Alcohol (0.8% ABV)	0.6g

Carbohydrate
Starch	2.3g
Oligosaccharide	-
Fibre 35% RI	8.7g
NSP	2g
Sugars 37% RI	33.6g
Glucose	16.4g
Galactose	0g
Fructose	15.5g
Sucrose	1.5g
Maltose	0.14g
Lactose	0g

Lipid Components
Saturated Fat 12% RI	2.4g
Monounsaturated fat46% RI	13.4g
cis-Mono	-
Polyunsaturated fat 29% RI	4.7g
Omega3(n-3) 8% RI	0.17g
Omega6(n-6) 32% RI	4.4g
cis-Poly	-
Trans-fatty acids	0g
Cholesterol	0mg

Minerals & trace elements
Sodium 10% RI	235mg
Potassium34% RI	680mg
Chloride 45% RI	359mg
Calcium 11% RI	89mg
Phosphorus 30% RI	211mg
Magnesium 34% RI	126mg
Iron 15% RI	2.1mg
Zinc 21% RI	2.1mg
Copper 75% RI	0.75mg
Manganese 73% RI	1.5mg
Selenium 6% RI	3.3ug
Iodine 0% RI	0.66ug

Vitamins
Vitamin A (ret eq)2% RI	13.8ug
Retinol	0ug
Carotene	63ug
Vitamin D	0ug
Vitamin E39% RI	4.7mg
Vitamin K₁ 2% RI	1.3ug
Thiamin (B₁ ) 15% RI	0.16mg
Riboflavin (B₂ ) 8% RI	0.11mg
Niacin total (B₃ ) 12% RI	1.9mg
Niacin 13% RI	2.1mg
Tryptophan	92mg
Pantothenic Acid (B₅ ) 12% RI	0.73mg
Vitamin B ₆ 13% RI	0.18mg
Folates (B₉ ) Total 12% RI	24ug
Vitamin B₁₂	0ug
Biotin (B₇ ) 22% RI	10.9ug
Vitamin C 0% RI	0.02mg

Others
GI (estimated)	1.2
GL	0.46
Caffeine	23.1mg

Popcorn bar

Ingredient List (QUID) ...

Dark chocolate (46.5%), Salted popcorn (18.6%), Kellogg’s Rice Krispies Cereal 340g (11.6%) [Rice, Sugar, Salt, Barley Malt Flavouring, Vitamins & Minerals: Niacin, Iron, Vitamin B6,
Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin), Folic Acid, Vitamin D, Vitamin B12], Marshmallows (11.6%), Dried cranberries (11.6%)

Portions / Pack Sizes

Servings: 1 (28.7g / 130kca) – £0.00

Recipe Ingredients ...	Quantity:	Description:
Popcorn, salted, retail	80g
Kellogg's Rice Krispies Cereal 340g	50g	1.7x /30g
Chocolate, dark, 70-84% Cocoa	200g
Cranberries, dried	50g	1.3x 1/3 cup
Marshmallows	50g	10x small piece

EU Label values per 100g

It serves 15

It contains BARLEY.

It may contain SOYA, SULPHITES.

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 22% RI	440kcal
Energy(Kj) 22% RI	1842kJ

Macronutrients
Carbohydrate 19% RI	49g
Protein 14% RI	7.2g
Fat 34% RI	24.1g
Water	12.3g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	21.9g
Oligosaccharide	1.5g
Fibre 29% RI	7.2g
NSP	3.5g
Sugars 28% RI	25.2g
Glucose	1.4g
Galactose	0g
Fructose	0.08g
Sucrose	17.3g
Maltose	1.1g
Lactose	0g

Lipid Components
Saturated Fat 60% RI	12g
Monounsaturated fat 28% RI	8.3g
cis-Mono	-
Polyunsaturated fat 4% RI	0.68g
Omega3(n-3)	0g
Omega6(n-6)	0g
cis-Poly	-
Trans-fatty acids	0g
Cholesterol	2.1mg

Minerals & trace elements
Sodium 6% RI	143mg
Potassium 15% RI	301mg
Chloride 35% RI	276mg
Calcium 4% RI	32.3mg
Phosphorus 19% RI	133mg
Magnesium 25% RI	95mg
Iron 31% RI	4.3mg
Zinc 14% RI	1.4mg
Copper 70% RI	0.7mg
Manganese 38% RI	0.77mg
Selenium 6% RI	3.6ug
Iodine 0% RI	0ug

Vitamins
Vitamin A (ret eq)0% RI	1.4ug
Retinol	0ug
Carotene	13.1ug
Vitamin D	0ug
Vitamin E 3% RI	0.37mg
Vitamin K₁ 5% RI	3.5ug
Thiamin (B₁ ) 2% RI	0.02mg
Riboflavin (B₂ ) 2% RI	0.03mg
Niacin total (B₃ ) 3% RI	0.45mg
Niacin 0% RI	0mg
Tryptophan	0.01mg
Pantothenic Acid (B₅ ) 3% RI	0.17mg
Vitamin B ₆ 1% RI	0.02mg
Folates (B₉ ) Total 2% RI	4.2ug
Vitamin B₁₂ 4% RI	0.11ug
Biotin (B₇ ) 0% RI	0ug
Vitamin C 0% RI	0mg

Others
GI (estimated)	37.2
GI	16.1
Caffeine	37.2mg

Apple Multigrain Bircher

Ingredient List (QUID) ...

Apples (42.9%) [Apple], Oat milk (28%), Soya milk yogurt (18.7%), Gluten free oats (2.8%), Spelt Flakes (1.9%), Dried cranberries (1.9%), Chia seeds (1.9%), Rye flakes (1.9%) ( Gluten),
Ground cinnamon (0.21%)

Portions / Pack Sizes

Servings: 1 (178.6999918 / 619174911k6cal ) – £0.00

Cooking Instructions & Notes

Core & grate the apple into an airtight container. Add all ingredients to the container & mix well making sure all the ingredients are incorporated.
Seal, & store in the fridge overnight. In the morning, place into a bowl & top with your favourite toppings (fruits, nuts etc)

Recipe Ingredients ...	Quantity:	Description:	Cost:
Apples, eating, raw, flesh and skin	230	1x Large	0.00
Oats, rolled, gluten free	15	1.5x tablespoon	0.00
Spelt Flakes	10		0.00
Rye flakes	10	0.1x cup	0.00
Chia seeds	10	1x tablespoon	0.00
Cranberries, dried	10	0.3x 1/3 cup	0.00
Cinnamon, ground	1.1	0.5x teaspoon	£0.01
Oat Milk, unsweetened, Oatly	150	5x In tea/coffee	0.00
Soya yogurt, Alpro, plain, fortified,	100	2.5x tablespoon	0.00
TOTAL COST: £0.01 RRP : £0.01

EU Label values per 100g

It serves 3.

It contains OATS, RYE SOYA.

It may contain SULPHITES

It Provides 72 Kcal / 100

WEIGHT:

67.3% Carbs
12.1% Protein
20.6% Fat

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 4% RI	72kcal
Energy(Kj) 4% RI	306kJ

Macronutrients
Carbohydrate 5% RI	12.2g
Protein 5% RI	2.2g
Fat 2% RI	1.7g
Water	81g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	5.1g
Oligosaccharide	-
Fibre 9% RI	2.4g
NSP	1.9g
Sugars 8% RI	7.1g
Glucose	0.9g
Galactose	0g
Fructose	2.9g
Sucrose	1.5g
Maltose	1.1g
Lactose	0g

Lipid Components
Saturated Fat 1% RI	0.25g
Monounsaturated fat 1% RI	0.3g
cis-Mono	-
Polyunsaturated fat 6% RI	0.99g
Omega3(n-3) 16% RI	0.36g
Omega6(n-6) 4% RI	0.5g
cis-Poly	-
Trans-fatty acids	0g
Cholesterol	0.01mg

Minerals & trace elements
Sodium 1% RI	30mg
Potassium 5% RI	95mg
Chloride 10% RI	81mg
Calcium 4% RI	35.1mg
Phosphorus 8% RI	54mg
Magnesium 5% RI	17.5mg
Iron 4% RI	0.5mg
Zinc 3% RI	0.31mg
Copper 6% RI	0.06mg
Manganese 17% RI	0.35mg
Selenium 2% RI	1.4ug
Iodine 2% RI	3ug

Vitamins
Vitamin A (ret eq) 1% RI	4.5ug
Retinol	3.5ug
Carotene	6.9ug
Vitamin D 2% RI	0.11ug
Vitamin E 2% RI	0.26mg
Vitamin K ₁ 3% RI	2.5ug
Thiamin (B₁) 8% RI	0.09mg
Riboflavin (B₂) 2% RI	0.03mg
Niacin total (B₃) 14% RI	0.53mg
Niacin 1% RI	0.1mg
Tryptophan	9.3mg
Pantothenic Acid (B₅) 2% RI	0.13mg
Vitamin B₆ 3% RI	0.05mg
Folates (B₉) Total 2% RI	4.7ug
Vitamin B₁₂ 3% RI	0.07ug
Biotin (B₇) 3% RI	1.7ug
Vitamin C 3% RI	2.6mg

Others
GI (estimated)	39.4
GL	4.8
Caffeine	-

Bircher Muesli

Ingredient List (QUID) ...

Coconut milk yogurt (35.5%), Apples (16.5%) [Apple], Gluten free oats (14.2%), Unsweetened almond milk (10.4%) ( Tree nuts), Oatly Oat Drink Original Chilled (10.4%) (Gluten), Apple juice
(5.7%), Lemon juice (4.4%), Honey (3%)

Portions / Pack Sizes

Servings: 1 (53g / 85kcal ) – £0.00

Recipe Ingredients ...	Quantity:	Description:
Oats, rolled, gluten free	150g
Oatly Oat Drink Original Chilled	110ml	7.3x Prepacked portion/1 tablespoon
Almond Milk, unsweetened	110ml	7.3x Prepacked portion/1 tablespoon
Apple juice, fresh	60g	0.4x Average glass
Lemon juice, fresh	46g	3x tablespoon
Apples, eating, raw, flesh and skin	174g	1x Medium
Honey	31.5g	4.5x teaspoon
Co yo, coconut yoghurt, natural	375g	3.8x serving

EU Label values per 100g

It serves 20.

It contains OATS, ALMONDS.

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 8% RI	155kca
Energy(Kj) 8% RI	648kJ

Macronutrients
Carbohydrate 6% RI	15.9g
Protein 5% RI	2.7g
Fat 13% RI	9g
Water	70g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	10.1g
Oligosaccharide	0g
Fibre 6% RI	1.4g
NSP	1.3g
Sugars 6% RI	5.8g
Glucose	1.5g
Galactose	0g
Fructose	2.6g
Sucrose	0.66g
Maltose	0g
Lactose	0g

Lipid Components
Saturated Fat 35% RI	7g
Monounsaturated fat 2% RI	0.71g
cis-Mono	-
Polyunsaturated fat 4% RI	0.56g
Omega3(n-3) 1% RI	0.01g
Omega6(n-6) 4% RI	0.5g
cis-Poly	-
Trans-fatty acids	0g
Cholesterol	0.04mg

Minerals & trace elements
Sodium 0% RI	11.1mg
Potassium 4% RI	83mg
Chloride 6% RI	44mg
Calcium 3% RI	22.9mg
Phosphorus 9% RI	62mg
Magnesium 5% RI	19.3mg
Iron 4% RI	0.58mg
Zinc 4% RI	0.38mg
Copper 7% RI	0.07mg
Manganese 28% RI	0.56mg
Selenium 1% RI	0.51ug
Iodine 0% RI	0.67ug

Vitamins
Vitamin A (ret eq) 0% RI	0.44ug
Retinol	0ug
Carotene	2.9ug
Vitamin D 5% RI	0.23ug
Vitamin E 3% RI	0.3mg
Vitamin K ₁ 1% RI	0.92ug
Thiamin (B₁) 14% RI	0.16mg
Riboflavin (B₂) 3% RI	0.05mg
Niacin total (B₃) 4% RI	0.57mg
Niacin 1% RI	0.16mg
Tryptophan	24.5mg
Pantothenic Acid (B₅) 2% RI	0.13mg
Vitamin B₆ 5% RI	0.07mg
Folates (B₉) Total 3% RI	5.5ug
Vitamin B₁₂ 3% RI	0.08ug
Biotin (B₇) 7% RI	3.4ug
Vitamin C 3% RI	2.8mg

Others
GI (estimated)	47
GL	7.5
Caffeine	-

Fruit skewers mango yoghurt

Ingredient List (QUID) ...

0% fat greek yogurt (40%) ( Milk), Kiwis (26.7%), Strawberries (17.8%), Mangoes (15.6%)

Recipe Ingredients ...	Quantity:	Description:
Yogurt, greek, plain, 0% fat	90g	2x tablespoon
Mangoes, ripe, raw, flesh only	35g	0.9x slice
Kiwi fruit, flesh and seeds	60g	1x Average Portion
Strawberries, raw	40g	5x small

EU Label values per 100g

It contains MILK.

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 3% RI	51kcal
Energy(Kj) 3% RI	218kJ

Macronutrients
Carbohydrate 3% RI	7.6g
Protein 9% RI	4.7g
Fat 0% RI	0.25g
Water	85g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	0.12g
Oligosaccharide	-
Fibre 5% RI	1.3g
NSP	1.1g
Sugars 8% RI	7.5g
Glucose	1.9g
Galactose	0g
Fructose	2.2g
Sucrose	1.9g
Maltose	0g
Lactose	1.4g

Lipid Components
Saturated Fat 0% RI	0.02g
Monounsaturated fat 0% RI	0.01g
cis-Mono	-
Polyunsaturated fat 0% RI	0.05g
Omega3(n-3)	0g
Omega6(n-6)	0g
cis-Poly	-
Trans-fatty acids	0g
Cholesterol	0mg

Minerals & trace elements
Sodium 1% RI	27.6mg
Potassium 10% RI	204mg
Chloride 9% RI	69mg
Calcium 8% RI	66mg
Phosphorus 9% RI	60mg
Magnesium 4% RI	13.4mg
Iron 2% RI	0.3mg
Zinc 2% RI	0.22mg
Copper 6% RI	0.06mg
Manganese 6% RI	0.13mg
Selenium 0% RI	0ug
Iodine 13% RI	19.4ug

Vitamins
Vitamin A (ret eq) 2% RI	19.9ug
Retinol	0ug
Carotene	119ug
Vitamin D	0ug
Vitamin E 2% RI	0.23mg
Vitamin K ₁ 1% RI	0.61ug
Thiamin (B₁) 3% RI	0.03mg
Riboflavin (B₂) 10% RI	0.14mg
Niacin total (B₃) 6% RI	1mg
Niacin 2% RI	0.26mg
Tryptophan	5.9mg
Pantothenic Acid (B₅) 4% RI	0.21mg
Vitamin B₆ 8% RI	0.11mg
Folates (B₉) Total 7% RI	14ug
Vitamin B₁₂ 3% RI	0.08ug
Biotin (B₇) 2% RI	1ug
Vitamin C 40% RI	32mg

Others
GI (estimated)	48
GL	3.6
Caffeine	-

Tomato & spinach omelette

Cooking Instructions & Notes

Place a small non-stick pan on a medium heat & add a teaspoon of oil.
Pour in the egg mix, stir briefly & allow to sit in the pan until the egg starts to become solid.
Place the two slices of Sourdough into a toaster (or under a grill & allow to toast to desired colour).
Cut the avocado as per the directions & place either on top of the toasted sourdough or on the side of the plate.
Control the heat to make sure the bottom doesn’t burn before the rest of the egg is cooked (this can take
some practice!).
Fold it in half & serve.

Recipe Ingredients ...	Quantity:	Description:
Eggs	171g	3 eggs
Tomatoes	50g	50g
Baby Spinach	20g	20g
Sea Salt	0.1g	Pinch
Black pepper	0.1g	Pinch
Olive Oil	4.2g	1 teaspoon
Bread, sourdough, white	188g	2.5x Average serving
Avocado, average, flesh only	210g	3x NHS serving (1/2 Avocado)

Weight per 100g

Raspberry & kiwi yoghurt, nutty granola

Ingredient List (QUID) ...

0% fat greek yogurt (55.6%) (Milk), Kiwis (16.7%), Raspberries (16.7%), Lizi’s Gluten Free Granola (11.1%) ( Hazelnuts, Almonds, Cashews, Walnuts )

Recipe Ingredients ...	Quantity:	Description:
Raspberries, raw	30g	7.5x raspberry
Kiwi fruit, flesh and seeds	30g	0.5x Average Portion
Yogurt, greek, plain, 0% fat	100g	2.2x tablespoon
Lizi's Gluten Free Granola	20g

EU Label values per 100g

It contains HAZELNUTS, ALMONDS, CASHEWS, WALNUTS, MILK.

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 5% RI	100kcal
Energy(Kj) 5% RI	420kJ

Macronutrients
Carbohydrate 4% RI	9.8g
Protein 15% RI	7.5g
Fat 5% RI	3.4g
Water	76g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	4.2g
Oligosaccharide	-
Fibre 11% RI	2.7g
NSP	1.6g
Sugars 6% RI	5.7g
Glucose	1.1g
Galactose	-
Fructose	1.2g
Sucrose	0.29g
Maltose	0g
Lactose	2g

Lipid Components
Saturated Fat 4% RI	0.85g
Monounsaturated fat 0% RI	0.02g
cis-Mono	-
Polyunsaturated fat 0% RI	0.02g
Omega3(n-3)	0g
Omega6(n-6)	0g
cis-Poly	-
Trans-fatty acids	0g
Cholesterol	0mg

Minerals & trace elements
Sodium 4% RI	38.6mg
Potassium 9% RI	171mg
Chloride 10% RI	79mg
Calcium 10% RI	84mg
Phosphorus 10% RI	72mg
Magnesium 3% RI	12.9mg
Iron 2% RI	0.24mg
Zinc 3% RI	0.29mg
Copper 4% RI	0.04mg
Manganese 4% RI	.08mg
Selenium 0% RI	0ug
Iodine 18% RI	26.7ug

Vitamins
Vitamin A (ret eq) 0% RI	1.3ug
Retinol	0ug
Carotene	7.7ug
Vitamin D	0mg
Vitamin E 1% RI	0.08mg
Vitamin K ₁	-
Thiamin (B₁) 3% RI	0.03mg
Riboflavin (B₂) 12% RI	0.17mg
Niacin total (B₃) 5% RI	0.84mg
Niacin 1% RI	0.13mg
Tryptophan	6mg
Pantothenic Acid (B₅) 3% RI	0.21mg
Vitamin B₆ 6% RI	0.09mg
Folates (B₉) Total 5% RI	9.9ug
Vitamin B₁₂ 4% RI	0.11ug
Biotin (B₇) 3% RI	1.4ug
Vitamin C 20% RI	15.7mg

Others
GI (estimated)	21.5
GL	2.1
Caffeine	-

Goji & Golden-berry Trail Mix

Cooking Instruction & Notes...

Add all ingredients to a large bowl or bag and mix.
Portion out in 30g bags.

Recipe Ingredients ...	Quantity:	Description:
Cashew nuts, kernel only, plain	80g	80g
Peanuts, kernel only, plain, unsalted	80g	80g
Goldenberries Incaberry, dried	80g	80g
Currants	80g	80g
Pumpkin seeds	80g	80g
Sunflower seeds	80g	80g
Goji berries, dried	80g	80g

Weight per 100g

It serves 18.

It contains CASHEW, PEANUTS, SULPHITES.

Chana Dal

EU Label values per 100g

It serves 6.

It may contain CELERY, MUSTARD, SESAME.

EU Label values per 100g

Modifiers

Total Weight	723g
Weight after cooking	723g
Weight change factor	1
Profit margin %	0%
Tax rate %	0%
Preps Time (mins)	-
Cooking time (mins)	-
Shelf Life	-
Storage	-
Brand	-

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 3% RI	67kcal
Energy(Kj) 3% RI	279kJ

Macronutrients
Carbohydrate 3% RI	6.6g
Protein 5% RI	2.3g
Fat 5% RI	3.4g
Water	85g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	3.9g
Oligosaccharide	0g

Lipid Components
Saturated Fat 1% RI	0.25g
Monounsaturated fat 6% RI	1.8g
cis-Mono	1.7g
Polyunsaturated fat 7% RI	1.1g
Omega3(n-3) 13% RI	0.28g
Omega6(n-6) 4% RI	0.57g
cis-Poly	0.85g
Trans-fatty acids	trace
Cholesterol	0mg

Minerals & trace elements
Sodium 4% RI	93mg
Potassium 11% RI	221mg
Chloride 22% RI	177mg

Vitamins
Vitamin A (ret eq) 3% RI	24.6ug
Retinol	0ug
Carotene	141ug
Vitamin D	0ug
Vitamin E 9% RI	1.1mg
Vitamin K ₁ 8% RI	6.1ug
Thiamin (B₁) 6% RI	0.06mg
Riboflavin (B₂) 2% RI	0.02mg
Niacin total (B₃) 4% RI	0.72mg
Niacin	0.53mg
Tryptophan	22.8mg
Pantothenic Acid (B₅) 4% RI	0.23mg
Vitamin B₆ 9% RI	0.12mg

Spicy Chickpeas

Ingredient List (QUID) ...

Chickpeas (49.5%), Water (21.5%), Tomato puree (18.3%), Fenugreek leaves, dried (2.8%) [Fenugreek leaves (769g of Fenugreek leaves per 100g)], Panch Phoron (2.6%) [Fenugreek seeds (31.6%), Cumin seeds (17.1%), Fennel seeds (17.1%), Mustard seeds (17.1%), Gama Nigella Seeds 100g (17.1%) [Nigella Seeds]], Rapeseed oil (2%), Salt (1.1%), Ground ginger (0.82%),
Garam masala (0.82%), Chilli powder (0.58%)

Portions / Pack Sizes

Servings: 1 (232g / 283k6cal ) – £0.00

Cooking Instructions & Notes

Heat the oil in a pan on medium, add the ranch photon & fry for 1 minute. Add in the other spices, puree & water & mix well.
Add the chickpeas to the pan & allow to cook on medium for 5 minutes , stirring to coat thoroughly & stop from sticking.

Recipe Ingredients ...	Quantity:	Description:
Oil, rapeseed	9.2g	(auto-calculated)
Ginger, ground	3.8g	2x teaspoon
Chilli powder	2.7g	1x teaspoon
Garam masala	3.8g	2x teaspoon
Tomato puree	85g	5x teaspoon
Fenugreek leaves, dried	13g	1x Recipe Total
Sea Salt	5g	1x level teaspoon
Beans, chick peas, canned, re-heated, drained	230g	1x average can (drained)
Panch Phoron	12g
Water, tap, drinking	100g	0.5x Average glass

EU Label values per 100g

It serves 2.

It contains MUSTARD.

It may contain CELERY, SESAME.

Modifiers

Total Weight	465g
Weight after cooking	465g
Weight change factor	1
Profit margin %	0%
Tax rate %	0%
Preps Time (mins)	-
Cooking time (mins)	-
Shelf Life	-
Storage	-
Brand	-

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 5% RI	110kcal
Energy(Kj) 5% RI	461kJ

Macronutrients
Carbohydrate 5% RI	12g
Protein 12% RI	6.2g
Fat 6% RI	4.1g
Water	69g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	7.8g
Oligosaccharide	0.28
Fibre 19% RI	4.7g
NSP	2.6g
Sugars 3% RI	2.8g
Glucose	1.1g
Galactose	0g
Fructose	1.5g
Sucrose	0.19g
Maltose	0g
Lactose	0g

Lipid Components
Saturated Fat 2% RI	0.34g
Monounsaturated fat 6% RI	1.8g
cis-Mono	1.2g
Polyunsaturated fat 9% RI	1.4g
Omega3(n-3) 9% RI	0.2g
Omega6(n-6) 3% RI	0.47g
cis-Poly	0.59g
Trans-fatty acids	0g
Cholesterol	0mg

Minerals & trace elements
Sodium 19% RI	460mg
Potassium 17% RI	347mg
Chloride 94% RI	755mg
Calcium 10% RI	83mg
Phosphorus 12% RI	84mg
Magnesium 12% RI	46mg
Iron 31% RI	4.3mg
Zinc 7% RI	0.72mg
Copper 21% RI	0.21mg
Manganese 40% RI	0.81mg
Selenium 1% RI	0.7ug
Iodine 0% RI	0.57ug

Vitamins
Vitamin A (ret eq) 31% RI	247ug
Retinol	0ug
Carotene	1249ug
Vitamin D	0ug
Vitamin E 17% RI	2.1mg
Vitamin K ₁ 4% RI	2.9ug
Thiamin (B₁) 22% RI	0.24mg
Riboflavin (B₂) 8% RI	0.11mg
Niacin total (B₃) 9% RI	1.5mg
Niacin	1.3mg
Tryptophan	40mg
Pantothenic Acid (B₅) 1% RI	0.04mg
Vitamin B₆ 7% RI	0.09mg
Folates (B₉) Total 6% RI	12.3ug
Vitamin B₁₂	0ug
Biotin (B₇) 2% RI	1.2ug
Vitamin C 25% RI	19.7mg

Others
GI (estimated)	39.1
GL	4.6
Caffeine	-

Carrot & Courgette spaghetti, Edamame & onion seeds

Ingredient List (QUID) ...

Courgettes (32.8%), Carrots (32.8%), Edamame Beans Frozen (32.8%) ( Soya), Salt (1.3%), Parsley (0.26%)

Portions / Pack Sizes

Servings: 1 (95g / 54kcal ) – £0.00

Cooking Instructions & Notes

Use a spiraliser to make the carrots & courgette into ’spaghetti’. Defrost the edamame beans in cold water.
Blanch all the spaghetti & edamame beans in boiling water for no more than 2 mins.
Mix together well & season with salt pepper & garnish with onion seeds(opti & parsley).

Recipe Ingredients ...	Quantity:	Description:
Carrots, old, raw	250g	8.3x baby carrot
Courgette, raw	250g
Edamame Beans, Frozen	250g
Maldon Sea Salt	10g	2x level teaspoon
Parsley, fresh	2g	0.5x Average Portion

EU Label values per 100g

It serves 8.

It contains SOYA.

Modifiers

Total Weight	762g
Weight after cooking	762g
Weight change factor	1
Profit margin %	0%
Tax rate %	0%
Preps Time (mins)	-
Cooking time (mins)	-
Shelf Life	-
Storage	-
Brand	-

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 2% RI	50kcal
Energy(Kj) 2% RI	209kJ

Macronutrients
Carbohydrate 2% RI	4.2g
Protein 8% RI	4.1g
Fat 3% RI	1.8g
Water	85g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	0.45g
Oligosaccharide	0.09g
Fibre 14% RI	3.1g
NSP	1g
Sugars 4% RI	3.6g
Glucose	0.59g
Galactose	0g
Fructose	0.69g
Sucrose	2g
Maltose	0.36g
Lactose	0g

Lipid Components
Saturated Fat 0% RI	0.07g
Monounsaturated fat 0% RI	0.04g
cis-Mono	0.04g
Polyunsaturated fat 1% RI	0.09g
Omega3(n-3) 0% RI	0g
Omega6(n-6) 0% RI	0.02g
cis-Poly	0.03g
Trans-fatty acids	0g
Cholesterol	0mg

Minerals & trace elements
Sodium 21% RI	509mg
Potassium 17% RI	338mg
Chloride 103% RI	821mg
Calcium 5% RI	38.7mg
Phosphorus 10% RI	73mg
Magnesium 8% RI	30.4mg
Iron 8% RI	1.1mg
Zinc 6% RI	0.57mg
Copper 12% RI	0.12mg
Manganese 19% RI	0.39mg
Selenium 1% RI	0.33ug
Iodine 0% RI	0.7ug

Vitamins
Vitamin A (ret eq) 85% RI	678ug
Retinol	0ug
Carotene	3193ug
Vitamin D	0ug
Vitamin E 0% RI	0.03mg
Vitamin K ₁ 6% RI	4.3ug
Thiamin (B₁) 12% RI	0.13mg
Riboflavin (B₂) 7% RI	0.1mg
Niacin total (B₃) 4% RI	0.64mg
Niacin	0.17mg
Tryptophan	9.9mg
Pantothenic Acid (B₅) 5% RI	0.29mg
Vitamin B₆ 8% RI	0.11mg
Folates (B₉) Total 60% RI	120ug
Vitamin B₁₂	0ug
Biotin (B₇) 0% RI	0.1ug
Vitamin C 14% RI	11.2mg

Others
GI (estimated)	27.4
GL	1.1
Caffeine	-

vegetable lasagne

Ingredient List (QUID) ...

Aubergines (25%), Red peppers (24%), Gluten free lasagne sheets (15%) ( Eggs), Tomato Sauce (13.3%) [Tomatoes (74.8%), Tomatoes (12.2%), Onions (5.6%), Tomato puree (4.8%), Celery(1.4%), Salt (0.47%), Black pepper (0.21%), Thyme (0.19%), Garlic (0.19%), Dried bay leaf (0.09%), Olive Oil (0.07%), Rosemary (0.07%)], Cherry tomatoes (7%), Mozzarella (6.3%) (Milk), Olive Oil (5.1%), Dairy free bechemel sauce (4.5%) [Unsweetened soya milk (56.2%), Flour (22.5%) ( Wheat), Olive Oil (21.3%)]

Portions / Pack Sizes

Servings: 1 (333g / 493kcal ) – £0.00

Cooking Instructions & Notes

Heat oven to 200C/fan 180C/gas 6. Deseed the peppers, halve, then cut into large chunks. Trim ends off aubergines, then cut into slices about ½cm thick. Lightly grease 2 large baking trays, then place peppers and aubergines on top. Toss with the olive oil, season well, then roast for 25 mins until lightly browned.
Reduce oven to 180C/fan 160C/gas 4. Lightly oil an ovenproof serving dish (30 x 20cm). Arrange a layer of the vegetables on the bottom, then pour over a third of the tomato sauce. Top with a layer of lasagne.
Repeat until you have 3 layers of pasta & top with béchamel sauce.
To finish, spoon remaining white sauce over the pasta, making sure the whole surface is covered. Scatter mozzarella over the top with the tomatoes. Bake for 45 mins until bubbling and golden.

Recipe Ingredients ...	Quantity:	Description:
Tomato Sauce	265g	2.5x One Serving
Dairy free bechemel sauce	89g	1x One Serving
Peppers, capsicum, red, raw	480g	3x medium pepper
Aubergine, raw	500g	2x aubergine
Oil, olive	101g
Lasagne sheets, raw, gluten free	300g
Buffalo Mozzarella	125g	1x Average ball
Tomatoes, cherry, raw	140g	1x cup

EU Label values per 100g

It serves 6.

It contains WHEAT, CELERY, EGGS, MILK, SOYA.

Modifiers

Total Weight	2kg
Weight after cooking	2kg
Weight change factor	1
Profit margin %	0%
Tax rate %	0%
Preps Time (mins)	-
Cooking time (mins)	-
Shelf Life	-
Storage	-
Brand	-

Nutrient Breakdown per 100g...

Energy
Energy(Kcal) 7% RI	144kcal
Energy(Kj) 7% RI	601kJ

Macronutrients
Carbohydrate 6% RI	14.6g
Protein 6% RI	2.8g
Fat 12% RI	8.2g
Water	72g
Water from Drinks	0g
Alcohol (0% ABV)	0g

Carbohydrate
Starch	12.1g
Oligosaccharide	0.04g
Fibre 7% RI	1.7g
NSP	1.2g
Sugars 3% RI	2.5g
Glucose	1.1g
Galactose	0g
Fructose	1.1g
Sucrose	0.05g
Maltose	0g
Lactose	0.06g

Lipid Components
Saturated Fat 10% RI	2.1g
Monounsaturated fat 17% RI	4.8g
cis-Mono	4.6g
Polyunsaturated fat 6% RI	0.89g
Omega3(n-3) 2% RI	0.05g
Omega6(n-6) 4% RI	0.54g
cis-Poly	0.58g
Trans-fatty acids	0g
Cholesterol	18mg

Minerals & trace elements
Sodium 2% RI	47mg
Potassium 10% RI	192mg
Chloride 15% RI	118mg
Calcium 6% RI	46mg
Phosphorus 9% RI	64mg
Magnesium 4% RI	13.5mg
Iron 6% RI	0.88mg
Zinc 5% RI	0.46mg
Copper 6% RI	0.06mg
Manganese 6% RI	0.11mg
Selenium 4% RI	2ug
Iodine 3% RI	4.7ug

Vitamins
Vitamin A (ret eq) 7% RI	56ug
Retinol	7.3ug
Carotene	214ug
Vitamin D 2% RI	0.1ug
Vitamin E 7% RI	0.87mg
Vitamin K ₁ 8% RI	6.2ug
Thiamin (B₁) 7% RI	0.08mg
Riboflavin (B₂) 4% RI	0.06mg
Niacin total (B₃) 8% RI	1.3mg
Niacin	0.5mg
Tryptophan	48mg
Pantothenic Acid (B₅) 4% RI	0.22mg
Vitamin B₆ 9% RI	0.13mg
Folates (B₉) Total 15% RI	31ug
Vitamin B₁₂ 8% RI	0.21ug
Biotin (B₇) 4% RI	2.1ug
Vitamin C 42% RI	33.9mg

Others
GI (estimated)	70
GL	10.3
Caffeine	-

Fried Rice

Cooking Instructions & Notes

In a large pan cook your rice.
Chop your peppers and tender stem broccoli into bite size pieces.
In a large wok or frying pan add the oil and cook the vegetables for 2-3minutes. Add the rice and soy sauce and toss in the pan a few times, cook for a further 5min.
Serve
You can add different meat to increase the protein intake. Examples include chicken, prawns or steak. Just make sure you add them to the pan before you add your vegetables as they will require longer to cook through.

Recipe Ingredients ...	Quantity:	Description:
Boiled White Basmati	120g	120g
Boiled Mange-Tout Peas	37g	37g
Beansprouts	35g	35g
Red Peppers	10g	10g
Soy Sauce	12g	2 Teaspoons
Rapeseed Oil	4.2g	1 teaspoon

EU Label values per 100g

It serves 1.