Uploaded May 2026 | Updated September 2026, 7 hours ago
EBOOKS tishwonders.co.uk
SOCIAL MEDIA: instagram.com/tishwonders
CONTACT: tishwondershealth@gmail.com
Pans I use:
Hexclad pans - hexclad.co.uk
Ourplace pans - our-place.pxf.io/R0R3vv
Made In pans - madeincookware.pxf.io/7XGPDA
Recipes (all serve 2)
MONDAY – tuna steak, carrot salad, rice & long beans
Tuna steaks -
2 x tuna steaks (I used yellowfin)
1.5 tbsp. extra virgin olive oil
1 tbsp. tamari
1/2 tsp. honey
1 lime (juice)
10g fresh coriander (cilantro)
1/2 tsp fresh chilli
Salt & pepper
Carrot salad -
3 large carrots
1 avocado
a few thin slices of red onion (optional)
10g fresh coriander
1 tbsp. rice mirin
1.5 tbsp. lime juice
1 tbsp. tamari
Salt
To serve -
Long beans + rice
TUESDAY – honey mustard chicken drumsticks + panzanella
Chicken –
4 chicken drumsticks
1 tsp. honey
1 tsp. Dijon mustard
2 garlic cloves (minced)
Thumb ginger (grated)
¼ tsp. chilli flakes
1 tsp. dried parsley
1.5 tbsp. lime or lemon juice
Salt & pepper
Panzanella –
100g cherry tomatoes
½ cucumber large
¼ red onion
20g fresh parsley or basil
1 tbsp capers
Croutons:
50g day old bread of choice
½ tsp. dried oregano
1/2 tsp. garlic granules
extra virgin olive oil
Dressing:
3 tbsp. extra virgin olive oil
1.5 tbsp vinegar
40g anchovies
1 tsp. oregano
salt & black pepper 1 tbsp. lemon juice
WEDNESDAY - garlic lemon butter beans, blistered cherry tomatoes & crispy beef
Butter beans -
300g cooked butter beans
120g spinach
2 garlic cloves
½ tsp. chilli
25g parmesan
Blistered tomatoes
200g cherry tomatoes
1 garlic cloves
1 tsp. oregano
Extra virgin olive oil
Salt & pepper
Crispy beef –
150-200g beef mince
1 tbsp. garlic powder
1 tsp. cumin powder
1/2 tsp. smoked paprika
salt & pepper
Roasted cherry tomatoes -
200g cherry tomatoes
1 garlic cloves (minced)
dried oregano
salt & pepper
Extra virgin olive oil
THURSDAY – coconut salmon mange tout curry & rice
2 salmon fillets
100g mange tout
1 red pepper
200ml coconut milk
1 white onion
3 garlic cloves
Thumb ginger
1 lemon grass stick (optional)
1 tbsp. tomato paste
2 tbsp. lime juice
7-10 curry leaves
1 tsp. turmeric
1 tbsp. garam masala
1 tbsp. cumin seeds
1/2 tsp. mustard seeds
½ tsp. fennel seeds
3-5 cardamom pods (remove seeds)
FRIDAY – crispy tofu tacos + black bean corn salad
Tofu -
300g tofu
2 tbsp. tamari
1 tsp. maple syrup
1 tbsp. ground cumin
1 tsp. smoked paprika
1 tbsp. garlic powder
1 tsp. dried parsley or oregano
salt & pepper
extra virgin olive oil
Black bean & corn salad –
150g black beans
100g corn
50g cherry tomatoes
1 large roasted pepper
Jarred Jalapeno (add accordingly)
15g fresh coriander
1/8 red onion
3 tbsp. extra virgin olive oil
Dijon mustard
1.5 tbsp. vinegar or lime juice (I used ACV)
Salt & pepper
1/8th tsp. cayenne
To serve –
Avocado
Fresh coriander
EBOOKS tishwonders.co.uk
SOCIAL MEDIA: instagram.com/tishwonders
CONTACT: tishwondershealth@gmail.com
Pans I use:
Hexclad pans - hexclad.co.uk
Ourplace pans - our-place.pxf.io/R0R3vv
Made In pans - madeincookware.pxf.io/7XGPDA
Recipes (all serve 2)
MONDAY – tuna steak, carrot salad, rice & long beans
Tuna steaks -
2 x tuna steaks (I used yellowfin)
1.5 tbsp. extra virgin olive oil
1 tbsp. tamari
1/2 tsp. honey
1 lime (juice)
10g fresh coriander (cilantro)
1/2 tsp fresh chilli
Salt & pepper
Carrot salad -
3 large carrots
1 avocado
a few thin slices of red onion (optional)
10g fresh coriander
1 tbsp. rice mirin
1.5 tbsp. lime juice
1 tbsp. tamari
Salt
To serve -
Long beans + rice
TUESDAY – honey mustard chicken drumsticks + panzanella
Chicken –
4 chicken drumsticks
1 tsp. honey
1 tsp. Dijon mustard
2 garlic cloves (minced)
Thumb ginger (grated)
¼ tsp. chilli flakes
1 tsp. dried parsley
1.5 tbsp. lime or lemon juice
Salt & pepper
Panzanella –
100g cherry tomatoes
½ cucumber large
¼ red onion
20g fresh parsley or basil
1 tbsp capers
Croutons:
50g day old bread of choice
½ tsp. dried oregano
1/2 tsp. garlic granules
extra virgin olive oil
Dressing:
3 tbsp. extra virgin olive oil
1.5 tbsp vinegar
40g anchovies
1 tsp. oregano
salt & black pepper 1 tbsp. lemon juice
WEDNESDAY - garlic lemon butter beans, blistered cherry tomatoes & crispy beef
Butter beans -
300g cooked butter beans
120g spinach
2 garlic cloves
½ tsp. chilli
25g parmesan
Blistered tomatoes
200g cherry tomatoes
1 garlic cloves
1 tsp. oregano
Extra virgin olive oil
Salt & pepper
Crispy beef –
150-200g beef mince
1 tbsp. garlic powder
1 tsp. cumin powder
1/2 tsp. smoked paprika
salt & pepper
Roasted cherry tomatoes -
200g cherry tomatoes
1 garlic cloves (minced)
dried oregano
salt & pepper
Extra virgin olive oil
THURSDAY – coconut salmon mange tout curry & rice
2 salmon fillets
100g mange tout
1 red pepper
200ml coconut milk
1 white onion
3 garlic cloves
Thumb ginger
1 lemon grass stick (optional)
1 tbsp. tomato paste
2 tbsp. lime juice
7-10 curry leaves
1 tsp. turmeric
1 tbsp. garam masala
1 tbsp. cumin seeds
1/2 tsp. mustard seeds
½ tsp. fennel seeds
3-5 cardamom pods (remove seeds)
FRIDAY – crispy tofu tacos + black bean corn salad
Tofu -
300g tofu
2 tbsp. tamari
1 tsp. maple syrup
1 tbsp. ground cumin
1 tsp. smoked paprika
1 tbsp. garlic powder
1 tsp. dried parsley or oregano
salt & pepper
extra virgin olive oil
Black bean & corn salad –
150g black beans
100g corn
50g cherry tomatoes
1 large roasted pepper
Jarred Jalapeno (add accordingly)
15g fresh coriander
1/8 red onion
3 tbsp. extra virgin olive oil
Dijon mustard
1.5 tbsp. vinegar or lime juice (I used ACV)
Salt & pepper
1/8th tsp. cayenne
To serve –
Avocado
Fresh coriander
