燃烧吧，脂肪！五日瘦身计划菜谱来袭

40g pumpkin seeds

1 lemon, peeled

1 tsp chia seeds

½green apple, cored

½cup packed fresh basil leaves

½cucumber

225ml water

200g ice

Blend the pumpkin seeds in a liquidiser. Add other ingredients and blend until smooth. Add a teaspoon of stevia (a natural sweetener), drop of vanilla essence or pinch of cinnamon to taste.

2 tbsp extra virgin olive oil

150g red onion, diced

500g courgettes, diced

150g/5½ oz shiitake mushrooms,sliced

1 tsp sea salt

¼tsp freshly ground black pepper

400g cherry tomatoes

1 garlic clove, minced

1 tbsp fresh rosemary, chopped

1 tsp dried oregano

110 ml vegetable or chicken stock

1 tbsp fresh lemon juice

75g pine nuts

2 tbsp chopped fresh parsley

Fry the oil and onion in a pan, stirring often, for about four minutes, until the onion begins to soften and brown. Add courgettes, mushrooms, salt and pepper. Cook for another four minutes, stirring often. Add the tomatoes, garlic, rosemary and oregano, and cook for four minutes more. Stir in the stock and lemon juice, and scrape up any browned bits from the bottom of the pan.

Simmer for one minute, until the sauce thickens. Stir in the pine nuts and parsley. Remove from the heat and season with salt and pepper to taste. Serve over wild rice, if you want.

4 garlic cloves, minced

2 tbsp fresh ginger, minced

2 tbsp tamari

2 tbsp rice vinegar

½tsp crushed red-pepper flakes

450g sirloin steak, sliced 5mm thick

4 tbsp grapeseed oil

½medium red onion, sliced

½red pepper, cored, seeded and sliced

1kg broccoli florets

75ml beef or chicken stock

2 tbsp sesame seeds

350g cooked quinoa

Stir together the garlic, ginger, tamari, vinegar, and red-pepper flakes. Add the steak, stirring to coat, and set aside to marinate for 15 mins. Heat 1 tbsp of grapeseed oil in the pan. Lift the beef out of the marinade and add to the pan. Stir-fry for 1 minute, just until the beef is no longer pink on the outside.

Scrape the contents of the pan into a large bowl. Add 1 tbsp of grapeseed oil to the pan, with the onion. Stir-fry for 1 minute. Add the bell pepper, stir-fry for a minute more, then transfer the onion and bell pepper to the bowl. Add the remaining grapeseed oil to the pan, then the broccoli and stir-fry for 1 minute. Add the stock, cover tightly and steam for 1 minute.

Add the beef and veggies back to the pan, with any juices, the reserved marinade and sesame seeds, and stir until bubbling and heated through, about 5-10 minutes. Serve with the quinoa.