10 Minutes In The Morning: Yoga and Diet Plan. Barbara Currie

asparagus courgette peas aubergine cucumber pumpkin bean sprouts escarole radicchio beans (French) fennel radish beetroot globe artichoke rocket beetroot greens kale spinach bok choi kohlrabi spring greens broccoli lambs lettuce spring onion Brussels sprouts leek squash cabbage lettuce (all types) swede carrot mangetout peas tomato cauliflower marrow turnip celeriac mushroom watercress celery onions chicory parsnip

      Have as much as you like of the salad ingredients – but only 1 tbsp of home-made salad dressing.

       Mixed Sprouts

      Mixed sprouts are a wonderful addition to salads. These are easy to grow, delicious and highly nutritious, providing, weight for weight, more nutrients than virtually any other food. They are an excellent source of vitamin A, C and the B complex, fibre and protein. And they are so cheap – 1 packet, costing £1.99, keeps me in sprouts for a week! They are easily available at garden centres and health-food stores. I tend to buy mixed sprouts in packets which contain a lovely variety of delicious seeds. Some common sprouts are: alfalfa, fenugreek, peas, clover, broccoli, mung, and chick pea – but many more are available.

      Caution: If you have lupus do not use alfalfa sprouts as they may trigger a reaction.

       How to Grow Sprouts

      You need a jam jar, an elastic band and either a muslin cloth, a Jay cloth or similar. Put 1 tbsp of seeds into the jam jar and place the cloth over the top, fastening it into place. Half fill the jar with warm (not hot) water, gently shake the jar and then pour the water out without removing the cover. Place the jar on its side in a warm dark place. Repeat the process every day; on day 3 place the jar in the light. The sprouts will be ready to eat after about 4–5 days.

       Fruit

      All fruits are allowed in the amounts shown in the daily menus. The best fruits for weight control are ogen and cantaloupe melons, raspberries and strawberries. Buy your fruits and vegetables in season and as fresh as possible. If possible, buy organic as they are free from chemical sprays and are grown in soils fertilised naturally.

apple	grape	pear
apricot	kiwi fruit	pineapple
banana	lemon	plum
bilberry	lime	raspberry
blackberry	mango	strawberry
blueberry	melons	tangerine
cherry	orange	watermelon
gooseberry	papaya
grapefruit	peach

       Meat, fish and poultry

      All fish, meat and poultry are allowed in the amounts shown in the daily menus.

bacon	ham	partridge
beef	kidney	pheasant
chicken	lamb	pork
duck	liver	turkey

       Dairy produce and eggs

      All cheese, butter, yoghurts and eggs are allowed in the amounts shown in the daily menus. You are allowed ¹⁄₂ pint semi-skimmed milk or soya milk per day. If you do not like milk, then you can substitute an extra 4 oz pot of natural yoghurt.

      Fish and shellfish (All fish are allowed in the amounts shown in the daily menus.)

bream	lobster	sea bass
calamari	mackerel	shrimp
clams	mussels	snapper
cockle	oyster	swordfish
cod	prawn	trout
crab	salmon	tuna
haddock	sardine	whelk
halibut	scallop

       Other foods

      The following are allowed in the amounts shown in the daily menus.

       bread – only wholegrain

       mayonnaise – only home-made (see recipes) and strictly in the amount shown.

       nuts – all sorts in the amounts