28 Day Gut Repair Programme

Ingredients: 100g frozen blueberries; ¼ avocado; 1 tbsp unsweetened almond butter; 250ml unsweetened almond milk; 1 serving compliant plant protein; 1 tsp chia seeds; cinnamon; ice.

Method: Blend everything until completely smooth. Add a little more almond milk if you prefer a thinner consistency.

Karen’s Tip: Frozen blueberries make this thick and creamy without needing banana or other excluded fruit.

Ingredients: 250ml unsweetened coconut milk; large handful spinach; ¼ avocado; 1 tbsp pumpkin seeds; 1 serving compliant plant protein; 1 tbsp unsweetened coconut flakes; lime; ice.

Method: Blend until silky smooth. Add extra coconut milk or water to adjust the consistency.

Karen’s Tip: A useful way to get more greens into your day without another plate of vegetables.

Ingredients: 250ml unsweetened almond milk; compliant plant protein; 1 tbsp almond butter; 1 tbsp unsweetened cacao; fresh mint; ¼ avocado; ice.

Method: Blend thoroughly until creamy. Taste and add more mint if you want a fresher flavour.

Karen’s Tip: This is the one for mornings when a green smoothie doesn’t sound remotely exciting!

Ingredients: 250ml unsweetened almond milk; compliant plant protein; 1 tbsp almond butter; 1 tbsp ground flaxseed; ¼ avocado; ½ tsp cinnamon; compliant vanilla extract; ice.

Method: Blend until smooth and creamy.

Karen’s Tip: Cinnamon and vanilla make a very simple smoothie taste much more indulgent without adding sugar.

Ingredients: 250ml unsweetened coconut milk; compliant plant protein; 1 tbsp unsweetened cacao; ¼ avocado; fresh ginger; 1 tbsp sunflower-seed butter; ice.

Method: Blend until smooth. Start with a small amount of ginger — you can always add more.

Karen’s Tip: Use almond butter instead if nuts aren’t an issue for you.

Ingredients: Courgettes, mushrooms, onion, garlic, vegetable stock, cashew butter, olive oil, thyme, parsley and black pepper.

Method: Soften onion, garlic and mushrooms. Add courgette, thyme and stock; simmer until tender. Stir in cashew butter and blend.

Karen’s Tip: Make double and refrigerate a portion for tomorrow.

Ingredients: Spinach, avocado, courgette, garlic, vegetable stock, fresh herbs, lime and black pepper.

Method: Simmer courgette and garlic until tender, wilt in spinach, remove from heat, add avocado, herbs and lime, then blend.

Karen’s Tip: Add the avocado after cooking for a lovely creamy texture.

Ingredients: Cucumber, avocado, boiled eggs, cold vegetable stock, dill, lemon, olive oil and black pepper.

Method: Blend everything except the eggs until smooth. Chill if desired and top with chopped boiled egg.

Karen’s Tip: A good one for warmer weather — particularly for anyone doing the Reset in Dubai!

Ingredients: Chicken, unsweetened coconut milk, chicken stock, courgette, mushrooms, ginger, garlic, lime, coriander and chilli.

Method: Gently simmer coconut milk and stock with ginger and garlic. Add chicken, then vegetables; finish with lime, coriander and chilli.

Karen’s Tip: Make enough for two meals — the flavours are even better the next day.

Ingredients: Ripe tomatoes, onion, garlic, olive oil, vegetable stock, basil, oregano and black pepper.

Method: Roast tomatoes, onion and garlic until soft; simmer briefly with stock and oregano, then blend and add basil.

Karen’s Tip: Roasting the tomatoes first creates much more flavour without sugar or dairy.

Ingredients: Firm white fish, coconut milk, stock, courgette, celery, onion, garlic, turmeric, ginger, herbs and lime.

Method: Soften aromatics, add coconut milk, stock and vegetables, then gently cook the fish until it flakes easily.

Karen’s Tip: Keep the soup at a gentle simmer once the fish goes in.

Ingredients: Butternut squash, onion, garlic, ginger, vegetable stock, coconut milk, mild curry powder, turmeric, lime and coriander.

Method: Soften aromatics, add squash and spices, simmer in stock until tender, add coconut milk and blend.

Karen’s Tip: This freezes beautifully — make a larger batch.

Ingredients: Firm white fish, hemp seeds, basil, parsley, garlic, olive oil, lemon and black pepper.

Method: Blitz the crust ingredients, spread over fish and bake at 190°C until the fish flakes easily.

Karen’s Tip: Use any good-quality firm white fish; it doesn’t have to be halibut.

Ingredients: White fish, stock, garlic, ginger, chilli, lime, coriander, spring onion and black pepper.

Method: Gently poach the fish in the aromatic stock and finish with lime and fresh herbs.

Karen’s Tip: A gentle simmer keeps the fish tender.

Ingredients: Nori, cooked salmon, avocado, cucumber, leafy greens, lime and sesame seeds.

Method: Arrange fillings on nori, roll tightly and slice.

Karen’s Tip: They don’t need to look like restaurant sushi to taste good!

Ingredients: Haddock, olive oil, lemon, compliant Dijon-style mustard, garlic, parsley and black pepper.

Method: Coat fish with the lemon-herb mixture and bake at 190°C until opaque and flaky.

Karen’s Tip: Serve with plenty of green vegetables or a big salad.

Ingredients: Firm white fish, compliant minimally processed turkey, olive oil, lemon, thyme, parsley and black pepper.

Method: Wrap seasoned fish in turkey, lightly brown, then finish in the oven.

Karen’s Tip: Check the turkey label carefully for sugar, grains and fillers.

Ingredients: Salmon, mixed leaves, cucumber, avocado, herbs, pumpkin seeds, lemon and olive oil.

Method: Cook the salmon, toss the salad ingredients and arrange warm salmon over the top.

Karen’s Tip: If salmon isn’t your thing, use another fish you enjoy.

Ingredients: White fish, ground almonds, parsley, lemon zest, egg, butternut squash, olive/coconut oil and paprika.

Method: Roast butternut wedges; coat fish in egg and almond mixture and bake until golden and cooked through.

Karen’s Tip: Our Reset-friendly answer to fish and chips.

Ingredients: Organic chicken, courgette, mushrooms, celery, onion, garlic, stock, cashew butter, olive oil, thyme and parsley.

Method: Soften vegetables, brown chicken, simmer with stock and thyme, then stir through cashew butter.

Karen’s Tip: Make extra for tomorrow’s lunch.

Ingredients: Turkey mince, onion, garlic, courgette, red pepper, no-added-sugar tomatoes, cumin, paprika, coriander and chilli.

Method: Brown turkey with aromatics, add vegetables, tomatoes and spices, then simmer until rich.

Karen’s Tip: Bean-free for the Reset and brilliant for batch cooking.

Ingredients: Organic chicken, courgette, pepper, mushrooms, leafy greens, almond butter, lime, ginger, garlic and coconut oil.

Method: Stir-fry chicken and vegetables, then toss through almond-lime sauce.

Karen’s Tip: Have everything chopped before you start.

Ingredients: Duck, coconut milk, courgette, pepper, onion, garlic, ginger, curry powder, turmeric, lime and coriander.

Method: Brown duck with aromatics, add vegetables and coconut milk and simmer gently.

Karen’s Tip: Duck is naturally rich, so load the rest of the bowl with vegetables.

Ingredients: Organic chicken wings, lime, garlic, ginger, paprika, chilli, coconut oil and coriander.

Method: Coat wings in marinade and roast at 200°C until golden and completely cooked through.

Karen’s Tip: Add a big crunchy salad or plenty of green vegetables.

Ingredients: Organic chicken thighs, onion, courgettes, mushrooms, garlic, stock, thyme, rosemary, lemon and parsley.

Method: Slow-cook everything until tender; finish with lemon and parsley.

Karen’s Tip: Put it on in the morning and dinner is virtually taken care of.

Ingredients: Chicken bones/carcass, onion, celery, courgette, garlic, parsley, bay leaf, water and black pepper.

Method: Simmer gently for several hours, strain and cool promptly.

Karen’s Tip: Freeze in small portions for soups, casseroles and sauces.

Ingredients: Organic chicken, lemon, garlic, olive oil, oregano, parsley and black pepper.

Method: Marinate briefly if time allows, then pan-cook, griddle or bake until completely cooked through.

Karen’s Tip: Cook extra for an easy salad lunch tomorrow.

Ingredients: Grass-fed lamb chops, olive oil, garlic, rosemary, asparagus, lemon and black pepper.

Method: Season and cook lamb to your liking; steam asparagus and dress with lemon and olive oil.

Karen’s Tip: Add a large green salad and let vegetables fill most of the plate.

Ingredients: Grass-fed lamb mince, onion, garlic, cumin, paprika, coriander, avocado, cucumber, lime and lettuce leaves.

Method: Cook spiced lamb and spoon into crisp lettuce leaves with avocado, cucumber and herbs.

Karen’s Tip: Put everything on the table and let everyone build their own.

Ingredients: Grass-fed lamb mince, courgettes, onion, garlic, cumin, coriander, cinnamon, parsley, tahini and lemon.

Method: Fill courgette halves with cooked spiced lamb mixture, bake until tender and drizzle with lemon tahini.

Karen’s Tip: Chop the scooped courgette flesh and put it back into the filling.

Ingredients: Grass-fed lamb mince, onion, celery, courgette, mushrooms, tomatoes, thyme, cauliflower and olive oil.

Method: Cook the lamb-vegetable base, top with mashed cauliflower and bake until bubbling.

Karen’s Tip: Make four portions even if there are only two of you.

Ingredients: Grass-fed beef mince, onion, celery, courgette, mushrooms, tomatoes, stock, garlic and oregano.

Method: Brown beef and aromatics, add vegetables, tomatoes and stock and simmer until tender.

Karen’s Tip: Freeze individual portions for easy Reset lunches.

Ingredients: Grass-fed flank steak, cumin, paprika, coriander, avocado, cucumber, lime, coriander and chilli.

Method: Cook spiced steak, rest, slice across the grain and serve with avocado salsa.

Karen’s Tip: Resting the steak makes a real difference.

Ingredients: Grass-fed beef, courgette, pepper, mushrooms, leafy greens, ginger, garlic, coconut oil and lime.

Method: Quickly brown beef, stir-fry vegetables, then combine and finish with lime.

Karen’s Tip: Don’t overcrowd the pan.

Ingredients: Grass-fed beef bones, onion, celery, courgette, garlic, apple cider vinegar, bay leaf, parsley and water.

Method: Simmer very gently for several hours, strain and cool promptly.

Karen’s Tip: Make a large batch and freeze in small containers.

Ingredients: Butternut squash, broccoli, leafy greens, olive oil, tahini, lemon, curry powder, coriander and pumpkin seeds.

Method: Roast squash, steam broccoli, then arrange with greens and curried tahini dressing.

Karen’s Tip: Roast extra squash for tomorrow’s lunch.

Ingredients: Spaghetti squash, courgette, pepper, mushrooms, greens, almond butter, lime, ginger, garlic, coconut oil and herbs.

Method: Roast squash, stir-fry vegetables, then toss with squash strands and almond-lime sauce.

Karen’s Tip: Enjoy spaghetti squash for what it is rather than comparing it with pasta.

Ingredients: Courgettes, mushrooms, cherry tomatoes, spinach, basil, hemp seeds, garlic, lemon and olive oil.

Method: Make hemp pesto, lightly cook vegetables and courgette noodles, then toss together.

Karen’s Tip: Don’t overcook courgette noodles.

Ingredients: Lettuce leaves, courgette, cucumber, pepper, cabbage, avocado, coriander, mint, almond butter, lime and ginger.

Method: Fill lettuce leaves with vegetables and drizzle with almond-lime sauce.

Karen’s Tip: Don’t overfill the wraps!

Ingredients: Plain kelp noodles, courgette, mushrooms, pepper, spinach, garlic, ginger, coconut oil, lime, sesame and coriander.

Method: Prepare noodles, stir-fry vegetables and aromatics, toss together and finish with lime.

Karen’s Tip: Check noodle ingredients for unnecessary sauces or additives.

Ingredients: Organic eggs, courgette, mushrooms, spinach, onion, garlic, parsley, olive oil and black pepper.

Method: Cook vegetables, add beaten eggs and finish under the grill or in the oven until set.

Karen’s Tip: Fantastic cold too — portion it for tomorrow.

Ingredients: Courgettes, aubergine, mushrooms, onion, garlic, tomatoes, spinach, oregano, basil, cashews and lemon.

Method: Layer roasted vegetables with tomato mixture and cashew herb cream, then bake until bubbling.

Karen’s Tip: Worth making four portions — it reheats beautifully.

Ingredients: Fennel, cucumber, rocket/mixed leaves, parsley, mint, pumpkin seeds, lemon and olive oil.

Method: Toss finely sliced vegetables and herbs with lemon and olive oil; finish with seeds.

Karen’s Tip: Slice the fennel as finely as you can.

Ingredients: Acorn squash, kohlrabi, cucumber, leafy greens, spring onions, coriander, pumpkin seeds, lime and olive oil.

Method: Roast squash and serve with a crunchy lime-dressed salad.

Karen’s Tip: If you can’t find kohlrabi, use another finely shredded permitted vegetable.

Ingredients: Salmon, organic eggs, green beans, mixed leaves, cucumber, cherry tomatoes, olives, parsnips, lemon and compliant mustard.

Method: Roast parsnips, cook salmon and beans, arrange with salad and drizzle with dressing.

Karen’s Tip: This is a complete meal, not “just a salad”.

Ingredients: Mixed leaves, rocket, cucumber, avocado, parsley, coriander, mint, olives, dulse, seeds, lemon and olive oil.

Method: Combine everything and toss gently with lemon and olive oil.

Karen’s Tip: Use fresh herbs by the handful rather than as a garnish.

Ingredients: Organic chicken, kale, courgette, mushrooms, avocado, garlic, olive oil, lemon and pumpkin seeds.

Method: Cook chicken, sauté vegetables, wilt kale and combine with avocado and seeds.

Karen’s Tip: Let the vegetables do most of the work — aim for roughly 80% of the plate.

Ingredients: Kale, cucumber, avocado, pumpkin seeds, organic eggs, tahini, lemon and garlic.

Method: Massage kale with a little dressing, add vegetables, eggs and seeds, then drizzle over the rest.

Karen’s Tip: Massaging kale makes it much softer and more enjoyable.

Ingredients: Organic chicken, shredded greens/cabbage, cucumber, pepper, courgette, spring onions, coriander, mint, almonds, lime, almond butter and ginger.

Method: Cook and slice chicken; toss vegetables with dressing and finish with almonds.

Karen’s Tip: Prepare vegetables and dressing ahead and add chicken when ready.

Ingredients: Walnuts, extra-virgin olive oil, apple cider vinegar, compliant mustard, garlic, water, parsley and black pepper.

Method: Blend until smooth enough to pour; refrigerate and shake before using.

Karen’s Tip: Make a jar at the beginning of the week.

Ingredients: Almond butter, lime, mild curry powder, ginger, garlic, water and optional chilli.

Method: Whisk together and add water until smooth and pourable.

Karen’s Tip: Lovely over roasted vegetables as well as salads.

Ingredients: Extra-virgin olive oil, apple cider vinegar, lemon, optional compliant mustard and black pepper.

Method: Shake everything vigorously in a small jar.

Karen’s Tip: The easiest dressing in Karen’s Kitchen.

Ingredients: Tahini, lime, sesame oil, ginger, water, sesame seeds and optional chilli.

Method: Whisk together, adding water gradually until smooth.

Karen’s Tip: Add the water gradually — tahini can loosen quickly.

Ingredients: Soaked cashews, water, lemon, garlic, apple cider vinegar, parsley, dill and black pepper.

Method: Blend until creamy, then chill.

Karen’s Tip: Keep it thicker and it doubles as a vegetable dip.

Ingredients: Organic boiled egg, tahini, lemon, garlic, extra-virgin olive oil, water and black pepper.

Method: Blend until smooth and add water to the consistency you like.

Karen’s Tip: Try it with the Kale Caesar.

Ingredients: Coriander, lime, extra-virgin olive oil, garlic, ginger, water, chilli and black pepper.

Method: Blend until bright and slightly textured.

Karen’s Tip: Fantastic over chicken, fish, roasted vegetables or green salad.