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These are the foods you should be eating this Bank Holiday weekend

Published: 23rd October, 2019

The 1:1 Diet by Cambridge Weight Plan reveals the foods you should be eating to nourish yourself and stay on track this Bank Holiday

It’s Bank Holiday weekend which can only mean one thing – households across the nation will be firing up their barbecues. Yet with temptation around every corner, it can be difficult not to overindulge.

Mark Gilbert, nutritionist at The 1:1 Diet by Cambridge Weight Plan, shares the foods you should be eating to avoid the post-BBQ guilt this Bank Holiday:

  • Watermelon – Besides being a great low-calorie source of vitamins A and C, watermelon contains lycopene, a natural cartenoid which studies have suggested can lower the risk of heart and vascular disease and some cancers. It is also a concentrated source of citrulline, an amino acid which helps your blood vessels dilate and support good blood pressure. It’s fantastic for a refreshing summer mocktail.
  •  Chickpeas – Chickpeas offer a range of health benefits. As an ingredient, they’re high in folate, other B vitamins, several minerals, protein, fibre and even contain omega-3 and omega-6 essential fatty acids. They have shown to reduce levels of bad cholesterol and make for a great addition to any salad and side dishes.
  • Quinoa – Quinoa is one of very few grains that contains enough of all of the essential amino acids that are required to repair and maintain our muscles, blood, enzymes, organs and support our immunity. It’s also high in probiotic fibre to foster good bacteria growth in our gut and is a good antioxidant. Plus, it makes a pretty great burger!

Here are some healthy recipes you can try your hand at to ensure you host a Bank Holiday BBQ without the guilt:

You're One in a Melon Mocktail

Mix it up this summer with this melon-icious drink that you wouldn’t believe you can be on a diet to enjoy! It’s been created by a professional mixologist using The 1:1 Diet by Cambridge Weight’s Plan’s Watermelon water flavouring. Serves 1
Ingredients:

  • 2x fresh cherries 
  • 25ml water
  • 1/2 a lime
  • 1/4 of a teaspoon of The 1:1 Diet by Cambridge Weight Plan’s Watermelon Water Flavouring
  • Ice cubes
  • Sparkling water to serve
  • Lime peel to serve
  • Fresh watermelon slice (optional)
  • Crushed ice

Method:

  • Crush the fresh cherries into a cocktail shaker
  • Add 25ml of still water and mix well
  • Squeeze the juice of half a lime into the mixture and stir
  • Add The 1:1 Diet by Cambridge Weight Plan’s Watermelon water flavouring
  • Add generous helping of ice cubes into mixture and shake

To serve:

  1. Add crushed ice into a mason jar glass
  2. Pour in mocktail mixture
  3. Top with sparkling water
  4. Serve with fresh lime peel and a fresh watermelon slice

Superfood Buddah Bowl

Full of colour and nutrition, the Superfood Buddah bowl created by The 1:1 Diet by Cambridge Weight Plan is sure to leave you feeling satisfied.

Serves: 2
Prep Time: 15 minutes
Cook Time: 25 minutes
Calories: 200kcals
Steps: 2

Ingredients

  • 200g canned chickpeas, rinsed and drained

  • Spray oil

  • A pinch of chilli powder or smoked paprika

  • 100g courgette

  • 1 small red pepper, deseeded and cut into strips

  • 20g sun-blush tomatoes, cut into thin strips

  • A handful of baby spinach leaves

  • 25g sprouting seeds, e.g. alfalfa, mung beans

  • 60g fat-free cottage cheese

  • Sea salt and freshly ground black pepper

Seedy lemon dressing:

  • 2 tbsp fat-free vinaigrette dressing

  • Grated zest and juice of ½ lemon

  • 1 tsp poppy seeds

Directions

  1. Preheat the oven to 200°C, gas mark 6.

  2. Put the chickpeas in a bowl and spray lightly with oil. Toss with the chilli or smoked paprika and some sea salt. Spread them out on a baking tray and roast in the oven for 20–25 minutes, turning once or twice, until crisp and golden brown.

  3. Cut the courgette into long thin strips with a potato peeler. Lightly spray a ridged griddle pan with oil and cook the courgette and red pepper over a medium to high heat for 3–4 minutes, turning once or twice, until just tender and nicely striped.

  4. Make the dressing: whisk all the ingredients together until blended.

  5. Take 2 serving bowls and arrange the rainbow of roasted chickpeas, griddled vegetables, sun-blush tomatoes, spinach, sprouted seeds and cottage cheese in attractive piles in each of the bowls. Grind some black pepper over the top and drizzle with the dressing. Serve immediately.

Quinoa and Sweet Potato Burgers

Bring on the super foods that fill you up so you don’t feel hungry. You can make them in advance and even chill them overnight before cooking them. These healthy veggie burgers created by The 1:1 Diet by Cambridge Weight Plan are the perfect addition to any barbeque.

Serves: 2
Prep Time: 15 minutes
Chill Time: 45 minutes
Cook Time: 50 minutes
Calories: 400kcals
Steps: 3 and 4

Ingredients

  • 1 x 200g sweet potato, scrubbed

  • 60g quinoa (dry weight)

  • Spray oil

  • 2 spring onions, diced

  • 1 courgette, coarsely grated

  • 100g chopped spinach

  • A pinch of dried chilli flakes

  • 2 tbsp flour plus extra for dusting

  • A good squeeze of lemon juice

  • Salt and freshly ground black pepper

  • 2 x 45g wholemeal rolls

  • A small handful of salad leaves, e.g. lettuce or rocket

  • 4 radishes sliced

  • For the lime and coconut salsa:

  • Grated zest and diced juicy flesh of 1 lime

  • 1 tbsp desiccated coconut

  • 1 red chilli, deseeded and diced

  • A handful of coriander (cilantro), chopped

Directions

  1. Preheat the oven to 200°C, gas mark 6 and bake the sweet potato for about 45 minutes until tender. When it’s cool enough to handle, remove the skin and mash the flesh in a large bowl.

  2. Meanwhile, cook the quinoa according to the packet instructions. Remove from the heat, cover the pan with a lid and set aside for 10 minutes before fluffing up with a fork.

  3. Lightly spray a saucepan with oil and cook the spring onions and courgette over a low heat for 2 minutes. Add the spinach and chilli flakes and cook for 2–3 minutes until softened.

  4. Stir the quinoa and cooked vegetables into the sweet potato and bind the mixture together with the flour. Add the lemon juice and season with salt and pepper. The mixture should be moist but not too soft.

  5. Divide into 2 equal-sized portions and use your hands to mould each one into a burger. Cover in cling film and chill in the fridge for at least 45 minutes to firm them up.

  6. Make the lime and coconut salsa: mix the ingredients together in a small bowl. Cover and chill in the fridge until ready to serve.

  7. Just before cooking, dust the burgers with flour. Lightly spray a non-stick frying pan with oil and set over a medium heat. Cook the burgers for 2–3 minutes each side until golden brown, turning them over carefully with a spatula so they don’t fall apart.

  8. Serve in the wholemeal rolls with salad leaves and sliced radishes topped with the lime and coconut salsa.

For more information and/or to set up interviews, contact The 1:1 Diet by Cambridge Weight Plan PR team on onetoone@lucre.co.uk  or 0113 243 1117 / 020 8741 5900

Notes to editors

  • The 1:1 Diet by Cambridge Weight Plan’s roots can be traced back to the 1960s, when biochemist Dr Alan Howard started to research the perfect diet.

  • In 2009 the Cambridge Diet was rebranded to Cambridge Weight Plan and started its Employee Ownership journey in 2010.

  • Today, it is a passionate and profitable group of people who provide support, flexible weight loss plans, products and business opportunities that help other people achieve their goals. Whatever those goals may be.

  • Cambridge Weight Plan undertook a major rebrand in 2018, becoming known as The 1:1 Diet by Cambridge Weight Plan, investing in a multi-million pound integrated campaign which sat across cinema, TV, social, digital and print.

  • In the UK, the company sells and markets The 1:1 Diet by Cambridge Weight Plan brand through independent Cambridge Weight Plan consultants, which have increased by 64 per cent to reach a milestone 6,000 consultants in June 2019. All consultants offer one-to-one support to guide slimmers through their weight loss and into weight maintenance.

  • The 1:1 Diet by Cambridge Weight Plan’s meal replacement programme (MRP) uses formula food soups, shakes, bars and other foods to replace conventional foods, thus giving a lower dietary energy intake than on a conventional reducing diet. Cambridge Weight Plan MRPs are nutritionally complete, providing all protein, essential fat, vitamins and minerals needed.

  • The 1:1 Diet by Cambridge Weight Plan have received a number of accolades for its commitment to employees, attaining new generation six Investors in People (IIP) Silver Award, becoming a Real Living Wage responsible employer and receiving a RoSPA Gold Award for health and safety management to name a few.

  • Worldwide, The 1:1 Diet by Cambridge Weight Plan is sold through an extensive distributor network and its products are exported to more than 30 countries.