array(18) { [0]=> array(2) { ["amount"]=> string(13) "2 tablespoons" ["ingredient"]=> string(9) "olive oil" } [1]=> array(2) { ["amount"]=> string(1) "1" ["ingredient"]=> string(19) "white onion, sliced" } [2]=> array(2) { ["amount"]=> string(3) "5cm" ["ingredient"]=> string(50) "stick of cinnamon or 1 teaspoon of ground cinnamon" } [3]=> array(2) { ["amount"]=> string(1) "6" ["ingredient"]=> string(31) "cardamom pods bashed (optional)" } [4]=> array(2) { ["amount"]=> string(2) "4 " ["ingredient"]=> string(17) "cloves (optional)" } [5]=> array(2) { ["amount"]=> string(1) "3" ["ingredient"]=> string(38) "garlic cloves grated finely or crushed" } [6]=> array(2) { ["amount"]=> string(3) "3cm" ["ingredient"]=> string(25) "piece fresh ginger grated" } [7]=> array(2) { ["amount"]=> string(17) "1/2 to 1 teaspoon" ["ingredient"]=> string(42) "chilli flakes more if you like things hot!" } [8]=> array(2) { ["amount"]=> string(11) "2 teaspoons" ["ingredient"]=> string(11) "cumin seeds" } [9]=> array(2) { ["amount"]=> string(11) "2 teaspoons" ["ingredient"]=> string(16) "ground coriander" } [10]=> array(2) { ["amount"]=> string(11) "2 teaspoons" ["ingredient"]=> string(15) "ground turmeric" } [11]=> array(2) { ["amount"]=> string(11) "2 teaspons " ["ingredient"]=> string(12) "garam masala" } [12]=> array(2) { ["amount"]=> string(5) "800g " ["ingredient"]=> string(44) "chicken breast chopped into bitesized pieces" } [13]=> array(2) { ["amount"]=> string(4) "400g" ["ingredient"]=> string(20) "tin chopped tomatoes" } [14]=> array(2) { ["amount"]=> string(13) "1/2 teaspoon " ["ingredient"]=> string(16) "salt or to taste" } [15]=> array(2) { ["amount"]=> string(9) "4 medium " ["ingredient"]=> string(34) "plum tomatoes quartered (optional)" } [16]=> array(2) { ["amount"]=> string(15) "2-3 tablespoons" ["ingredient"]=> string(47) "of coriander leaves chopped, plus extra garnish" } [17]=> array(2) { ["amount"]=> string(4) "400g" ["ingredient"]=> string(22) "pilau cauliflower rice" } }
array(5) { [0]=> array(2) { ["step_number"]=> string(7) "Step 1:" ["step"]=> string(240) "Drizzle 2 tablespoons of olive oil into a wide, deep saucepan and add the sliced onion, cinnamon stick, bashed cardamom pods and cloves. Cover with a lid and cook on a low heat for 5 minutes until the onions have softened but are not brown." } [1]=> array(2) { ["step_number"]=> string(7) "Step 2:" ["step"]=> string(1) "1" } [2]=> array(2) { ["step_number"]=> string(7) "Step 3:" ["step"]=> string(150) "Add in the chopped chicken and stir to coat the chicken in the spices. Continue frying for a couple of minutes to allow the chicken to brown slightly." } [3]=> array(2) { ["step_number"]=> string(7) "Step 4:" ["step"]=> string(236) "Add in the tinned tomatoes and salt. Stir and bring to the boil. Cover with a lid and turn the heat down low. Cook for 10 minutes then remove the lid and cook for a further 10 minutes, until the sauce is thick and the chicken is cooked." } [4]=> array(2) { ["step_number"]=> string(7) "Step 5:" ["step"]=> string(169) "Just before serving the curry, add the quartered plum tomatoes and coriander leaves to the curry and stir. Serve scattered with more coriander leaves and with some rice." } }

Leanbean

Dietary Supplement

Our hand-picked formula is low in stimulants, instead we’ve included a range of some of the most important vitamins, minerals and antioxidants out there. Some of which have been shown to:

Contribute to normal fat metaoblism

Contribute to normal digestion

Help maintain normal blood glucose concentrations

Contribute to reduced tiredness and fatigue

Visit Leanbean site to learn more
A women is doing a workout
array(14) { [0]=> array(2) { ["amount"]=> string(11) "4 teaspoons" ["ingredient"]=> string(14) "smoked paprika" } [1]=> array(2) { ["amount"]=> string(11) "2 teaspoons" ["ingredient"]=> string(8) "allspice" } [2]=> array(2) { ["amount"]=> string(10) "1 teaspoon" ["ingredient"]=> string(14) "cayenne pepper" } [3]=> array(2) { ["amount"]=> string(0) "" ["ingredient"]=> string(13) "pinch of salt" } [4]=> array(2) { ["amount"]=> string(1) "1" ["ingredient"]=> string(14) " juice of lime" } [5]=> array(2) { ["amount"]=> string(12) "1 tablespoon" ["ingredient"]=> string(9) "olive oil" } [6]=> array(2) { ["amount"]=> string(13) "4 (140g each)" ["ingredient"]=> string(20) "thick salmon fillets" } [7]=> array(2) { ["amount"]=> string(1) "1" ["ingredient"]=> string(21) "small red onion diced" } [8]=> array(2) { ["amount"]=> string(2) "1 " ["ingredient"]=> string(13) "juice of lime" } [9]=> array(2) { ["amount"]=> string(4) "100g" ["ingredient"]=> string(11) "mango diced" } [10]=> array(2) { ["amount"]=> string(1) "6" ["ingredient"]=> string(22) "cherry tomatoes, diced" } [11]=> array(2) { ["amount"]=> string(2) "1 " ["ingredient"]=> string(28) "red chilli sliced (optional)" } [12]=> array(2) { ["amount"]=> string(0) "" ["ingredient"]=> string(13) "salt to taste" } [13]=> array(2) { ["amount"]=> string(13) "2 tablespoons" ["ingredient"]=> string(15) "fresh coriander" } }
array(5) { [0]=> array(2) { ["step_number"]=> string(7) "Step 1:" ["step"]=> string(212) "Mix the paprika, allspice, cayenne pepper, pinch of salt, juice of 1 lime and olive oil together in a bowl. Add the salmon and turn in the marinade to coat well. Marinate for at least 10 minutes or up to 2 hours." } [1]=> array(2) { ["step_number"]=> string(7) "Step 2:" ["step"]=> string(220) "Just before you start cooking the fish, make the salsa. Mix the diced red onion and lime juice together in a bowl first, then add all the other salsa ingredients and mix again. Set aside to allow the flavours to develop." } [2]=> array(2) { ["step_number"]=> string(7) "Step 3:" ["step"]=> string(206) "Cook the salmon under a medium-hot grill (broiler) for 9 minutes. Skin side up for the first 3 minutes (to get a crispy skin) then skin side down for the remaining 6 minutes, or until cooked to your liking." } [3]=> array(2) { ["step_number"]=> string(7) "Step 4:" ["step"]=> string(52) "Alternatively, you could cook the salmon on the BBQ." } [4]=> array(2) { ["step_number"]=> string(7) "Step 5:" ["step"]=> string(6) "Enjoy!" } }

Leanbean

Dietary Supplement

Our hand-picked formula is low in stimulants, instead we’ve included a range of some of the most important vitamins, minerals and antioxidants out there. Some of which have been shown to:

Contribute to normal fat metaoblism

Contribute to normal digestion

Help maintain normal blood glucose concentrations

Contribute to reduced tiredness and fatigue

Visit Leanbean site to learn more
A women is doing a workout
array(12) { [0]=> array(2) { ["amount"]=> string(12) "1 tablespoon" ["ingredient"]=> string(35) "olive oil, plus extra for drizzling" } [1]=> array(2) { ["amount"]=> string(2) "1 " ["ingredient"]=> string(21) "onion, finely chopped" } [2]=> array(2) { ["amount"]=> string(2) "2 " ["ingredient"]=> string(22) "celery sticks, chopped" } [3]=> array(2) { ["amount"]=> string(1) "1" ["ingredient"]=> string(21) "garlic clove, crushed" } [4]=> array(2) { ["amount"]=> string(5) "200g " ["ingredient"]=> string(29) "broccoli, broken into florets" } [5]=> array(2) { ["amount"]=> string(4) "150g" ["ingredient"]=> string(20) "fresh or frozen peas" } [6]=> array(2) { ["amount"]=> string(5) "500ml" ["ingredient"]=> string(28) "hot low-salt vegetable stock" } [7]=> array(2) { ["amount"]=> string(1) "1" ["ingredient"]=> string(24) "lemon, zested and juiced" } [8]=> array(2) { ["amount"]=> string(4) "100g" ["ingredient"]=> string(7) "ricotta" } [9]=> array(2) { ["amount"]=> string(12) "1 tablespoon" ["ingredient"]=> string(53) "finely chopped mint, plus a few whole leaves to serve" } [10]=> array(2) { ["amount"]=> string(12) "1 tablespoon" ["ingredient"]=> string(17) "toasted pine nuts" } [11]=> array(2) { ["amount"]=> string(14) "2 slices bread" ["ingredient"]=> string(19) "to serve (optional)" } }
array(3) { [0]=> array(2) { ["step_number"]=> string(8) "Step 1: " ["step"]=> string(123) "Heat the oil in a flameproof casserole pot and fry the onion and celery for 10 mins. Add the garlic and fry for 1 min more." } [1]=> array(2) { ["step_number"]=> string(7) "Step 2:" ["step"]=> string(283) "Add the broccoli, peas and stock, bring to a simmer and cook, covered, for 10-15 mins, or until the broccoli is tender. Tip the mix into a blender and blitz until smooth, or use a hand blender. Season. Stir in half the lemon zest and juice, then taste, and add the rest, if you like." } [2]=> array(2) { ["step_number"]=> string(7) "Step 3:" ["step"]=> string(234) "Mix the ricotta with the mint and a pinch of salt. Ladle the soup into bowls, then top with the minty ricotta and the pine nuts. Drizzle over the extra olive oil and scatter with mint leaves, then serve with sliced bread, if you like." } }

Leanbean

Dietary Supplement

Our hand-picked formula is low in stimulants, instead we’ve included a range of some of the most important vitamins, minerals and antioxidants out there. Some of which have been shown to:

Contribute to normal fat metaoblism

Contribute to normal digestion

Help maintain normal blood glucose concentrations

Contribute to reduced tiredness and fatigue

Visit Leanbean site to learn more
A women is doing a workout
array(19) { [0]=> array(2) { ["amount"]=> string(10) "1 teaspoon" ["ingredient"]=> string(12) "rapeseed oil" } [1]=> array(2) { ["amount"]=> string(12) "1/2 teaspoon" ["ingredient"]=> string(13) "dried oregano" } [2]=> array(2) { ["amount"]=> string(14) "1/2 tablespoon" ["ingredient"]=> string(11) "dried thyme" } [3]=> array(2) { ["amount"]=> string(10) "1 teaspoon" ["ingredient"]=> string(25) "smoked or regular paprika" } [4]=> array(2) { ["amount"]=> string(15) "1/4 tablespoon " ["ingredient"]=> string(14) "cayenne pepper" } [5]=> array(2) { ["amount"]=> string(2) "1 " ["ingredient"]=> string(28) "garlic clove, finely chopped" } [6]=> array(2) { ["amount"]=> string(13) "4 (140g each)" ["ingredient"]=> string(35) "skinless, boneless chicken breasts " } [7]=> array(2) { ["amount"]=> string(5) "200g " ["ingredient"]=> string(64) "black-eyed bean from can, drained (or butter / cannellini beans)" } [8]=> array(2) { ["amount"]=> string(2) "2 " ["ingredient"]=> string(28) "tomatoes, deseeded and diced" } [9]=> array(2) { ["amount"]=> string(3) "85g" ["ingredient"]=> string(29) "sweetcorn from a can, drained" } [10]=> array(2) { ["amount"]=> string(2) "2 " ["ingredient"]=> string(41) "spring onions, trimmed and finely chopped" } [11]=> array(2) { ["amount"]=> string(3) "25g" ["ingredient"]=> string(52) "semi-dried tomato in oil from a jar, roughly chopped" } [12]=> array(2) { ["amount"]=> string(2) "1 " ["ingredient"]=> string(22) "zest and juice of lime" } [13]=> array(2) { ["amount"]=> string(13) "Small handful" ["ingredient"]=> string(25) "coriander, finely chopped" } [14]=> array(2) { ["amount"]=> string(1) "1" ["ingredient"]=> string(26) "avocado, stoned and peeled" } [15]=> array(2) { ["amount"]=> string(4) "1/4 " ["ingredient"]=> string(40) "redd chilli, deseeded and finely chopped" } [16]=> array(2) { ["amount"]=> string(14) "1/2 tablespoon" ["ingredient"]=> string(9) "olive oil" } [17]=> array(2) { ["amount"]=> string(2) "1 " ["ingredient"]=> string(13) "juice of lime" } [18]=> array(2) { ["amount"]=> string(13) "Small handful" ["ingredient"]=> string(25) "coriander, finely chopped" } }
array(5) { [0]=> array(2) { ["step_number"]=> string(8) "Step 1: " ["step"]=> string(244) "Mix together the oil, herbs, spices and garlic in a large sealable bag. Put the chicken breasts in the bag and mix thoroughly to cover. Bash the chicken with a rolling pin to flatten it a little, then set aside to marinate for at least 15 mins." } [1]=> array(2) { ["step_number"]=> string(7) "Step 2:" ["step"]=> string(85) "In a large bowl, mix all the ingredients for the bean salad. Stir well and set aside." } [2]=> array(2) { ["step_number"]=> string(8) "Step 3: " ["step"]=> string(360) "For the guacamole, scoop the flesh from the avocado and put it in a medium bowl, chopping it roughly with the side of the spoon. Add the rest of the ingredients and mix well. If you prefer your guacamole to be smoother, mash the avocado well with the olive oil and lime juice until it’s at your preferred consistency before stirring in the other ingredients." } [3]=> array(2) { ["step_number"]=> string(7) "Step 4:" ["step"]=> string(269) "Heat the grill. Line a grill pan with foil, place the chicken breasts on it and grill for 5 mins, checking occasionally. Once golden brown, turn and grill for a further 5-7 mins. Check the middle of the breasts after 5 mins and, if cooked through, remove from the heat." } [4]=> array(2) { ["step_number"]=> string(7) "Step 5:" ["step"]=> string(204) "Set aside 2 chicken breasts and 2 tbsp guacamole for Open rye sandwich (see 'goes well with', right). Place 1 warm chicken breast on each plate, with some bean salad and a dollop of guacamole on the side." } }

Leanbean

Dietary Supplement

Our hand-picked formula is low in stimulants, instead we’ve included a range of some of the most important vitamins, minerals and antioxidants out there. Some of which have been shown to:

Contribute to normal fat metaoblism

Contribute to normal digestion

Help maintain normal blood glucose concentrations

Contribute to reduced tiredness and fatigue

Visit Leanbean site to learn more
A women is doing a workout
array(9) { [0]=> array(2) { ["amount"]=> string(1) "2" ["ingredient"]=> string(8) "Avocados" } [1]=> array(2) { ["amount"]=> string(1) "4" ["ingredient"]=> string(4) "Eggs" } [2]=> array(2) { ["amount"]=> string(0) "" ["ingredient"]=> string(14) "salt, to taste" } [3]=> array(2) { ["amount"]=> string(0) "" ["ingredient"]=> string(16) "pepper, to taste" } [4]=> array(2) { ["amount"]=> string(9) "1/4 (50g)" ["ingredient"]=> string(11) "bacon bits " } [5]=> array(2) { ["amount"]=> string(1) "1" ["ingredient"]=> string(24) "cherry tomato, quartered" } [6]=> array(2) { ["amount"]=> string(1) "1" ["ingredient"]=> string(26) "sprig fresh basil, chopped" } [7]=> array(2) { ["amount"]=> string(0) "" ["ingredient"]=> string(23) "shredded cheddar cheese" } [8]=> array(2) { ["amount"]=> string(13) "2 tablespoons" ["ingredient"]=> string(21) " fresh chives chopper" } }
array(7) { [0]=> array(2) { ["step_number"]=> string(8) "Step 1: " ["step"]=> string(32) "Preheat oven to 400°F (200°C)." } [1]=> array(2) { ["step_number"]=> string(8) "Step 2: " ["step"]=> string(48) "Slice the avocados in half and remove the pits. " } [2]=> array(2) { ["step_number"]=> string(8) "Step 3: " ["step"]=> string(97) "Place the avocado halves on a baking sheet and scoop out some of the flesh to make a bigger hole." } [3]=> array(2) { ["step_number"]=> string(8) "Step 4: " ["step"]=> string(61) "Crack one egg into each hole and season with salt and pepper." } [4]=> array(2) { ["step_number"]=> string(7) "Step 5:" ["step"]=> string(95) "Top with toppings of choice and bake for 15 minutes or until yolk reaches desired consistency. " } [5]=> array(2) { ["step_number"]=> string(8) "Step 6: " ["step"]=> string(38) "Sprinkle with fresh herbs, as desired." } [6]=> array(2) { ["step_number"]=> string(7) "Step 7:" ["step"]=> string(5) "Enjoy" } }

Leanbean

Dietary Supplement

Our hand-picked formula is low in stimulants, instead we’ve included a range of some of the most important vitamins, minerals and antioxidants out there. Some of which have been shown to:

Contribute to normal fat metaoblism

Contribute to normal digestion

Help maintain normal blood glucose concentrations

Contribute to reduced tiredness and fatigue

Visit Leanbean site to learn more
A women is doing a workout
array(13) { [0]=> array(2) { ["amount"]=> string(3) "1kg" ["ingredient"]=> string(55) "Baking potatoes peeled and chopped into smallish chunks" } [1]=> array(2) { ["amount"]=> string(13) "1 tablespoon " ["ingredient"]=> string(9) "Olive oil" } [2]=> array(2) { ["amount"]=> string(5) "150g " ["ingredient"]=> string(26) "Chestnut mushrooms chopped" } [3]=> array(2) { ["amount"]=> string(1) "2" ["ingredient"]=> string(56) "Medium carrots halved lengthways and then sliced thickly" } [4]=> array(2) { ["amount"]=> string(1) "1" ["ingredient"]=> string(47) "Mall leek or ½ a big one, sliced fairly finely" } [5]=> array(2) { ["amount"]=> string(5) "100g " ["ingredient"]=> string(28) "Mature cheddar cheese grated" } [6]=> array(2) { ["amount"]=> string(3) "20g" ["ingredient"]=> string(6) "Butter" } [7]=> array(2) { ["amount"]=> string(8) "A splash" ["ingredient"]=> string(7) "Of milk" } [8]=> array(2) { ["amount"]=> string(3) "n/a" ["ingredient"]=> string(24) "Salt and pepper to taste" } [9]=> array(2) { ["amount"]=> string(4) "150g" ["ingredient"]=> string(11) "Quorn mince" } [10]=> array(2) { ["amount"]=> string(2) "1 " ["ingredient"]=> string(20) "Vegetable stock cube" } [11]=> array(2) { ["amount"]=> string(5) "400g " ["ingredient"]=> string(20) "Tin chopped tomatoes" } [12]=> array(2) { ["amount"]=> string(13) "1 tablespoon " ["ingredient"]=> string(12) "Tomato puree" } }
array(8) { [0]=> array(2) { ["step_number"]=> string(8) "Step 1: " ["step"]=> string(56) "Preheat the oven to 200C / 180C fan / gas mark 6 / 400F." } [1]=> array(2) { ["step_number"]=> string(7) "Step 2:" ["step"]=> string(63) "Peel, chop and boil the potatoes for 15-20 minutes, until soft." } [2]=> array(2) { ["step_number"]=> string(7) "Step 3:" ["step"]=> string(196) "Meanwhile, fry the chopped mushrooms in the olive oil on a fairly high heat until they start to go brown. Lower the heat and add the chopped carrots and sliced leek and fry gently for 3-4 minutes." } [3]=> array(2) { ["step_number"]=> string(7) "Step 4:" ["step"]=> string(262) "Add the Quorn mince, some black pepper to taste, a veggie stock cube and fry for 1 minute. Add in the tin of tomatoes, plus half a tin of water and the tomato puree. Stir to combine. Bring the mixture to the boil and then lower the heat and simmer for 5 minutes." } [4]=> array(2) { ["step_number"]=> string(8) "Step 5: " ["step"]=> string(166) "While the tomato mixture is simmering, drain the potatoes and mash them with 75g of the cheddar cheese plus the butter, a splash of milk and salt and pepper to taste." } [5]=> array(2) { ["step_number"]=> string(8) "Step 6: " ["step"]=> string(95) "Put the tomato mix at the bottom of a deep oven proof dish and spread the mashed potato on top." } [6]=> array(2) { ["step_number"]=> string(8) "Step 7: " ["step"]=> string(128) "Sprinkle on the remaining cheese and put the shepherd’s pie in the oven for 15 minutes, until it is bubbling and brown on top." } [7]=> array(2) { ["step_number"]=> string(8) "Step 8: " ["step"]=> string(121) "Just before the shepherd’s pie is ready, cook some peas and / or sweetcorn to go with it – or whatever veg you fancy!" } }

Leanbean

Dietary Supplement

Our hand-picked formula is low in stimulants, instead we’ve included a range of some of the most important vitamins, minerals and antioxidants out there. Some of which have been shown to:

Contribute to normal fat metaoblism

Contribute to normal digestion

Help maintain normal blood glucose concentrations

Contribute to reduced tiredness and fatigue

Visit Leanbean site to learn more
A women is doing a workout