Sample of a simple SIRT food menu and delicious recipes

23 March 2023

Example SIRT Food Menu

The powerhouse SIRT green juice 

Ingredients list:

  • 2 handfuls (about 75g) of kale
  • a large handful (30g) of arugula
  • a very small handful (5g) of flat-leaf parsley
  • 2 to 3 large celery stalks (150g), including leaves
  • 1/2 medium green apple
  • 1/2- to 1-inch (1 to 2.5 cm) piece of fresh ginger
  • juice of 1/2 lemon
  • 1/2 level teaspoon matcha powder


Mix the greens (kale, arugula, and parsley) together, then juice them. We find that juicers can really differ in their efficiency at juicing leafy vegetables, and you may need to rejuice the remnants before moving on to the other ingredients. The goal is to end up with about 2 fluid ounces or close to 1⁄4 cup (50ml) of juice from the greens.

Now juice the celery, apple, and ginger.

You can peel the lemon and put it through the juicer as well, but we find it much easier to simply squeeze the lemon by hand into the juice. By this stage, you should have around 1 cup (250ml) of juice in total, perhaps slightly more.

It is only when the juice is made and ready to serve that you add the matcha. Pour a small amount of the juice into a glass, then add the matcha and stir vigorously with a fork or teaspoon.

Once the matcha is dissolved, add the remainder of the juice. Give it a final stir, then your juice is ready to drink. Feel free to top up with plain water, according to taste.

The SUPER salad

Ingredients list:

  • 50g arugula
  • 50g endive leaves
  • 100g smoked salmon slices
  • 80g avocado, peeled, stoned, and sliced
  • 50g celery including leaves, sliced
  • 20g red onion, sliced
  • 15g walnuts, chopped
  • 1 tablespoon capers
  • 1 large Medjool date, pitted and chopped
  • 1 tablespoon extra virgin olive oil
  • juice of 1⁄4 lemon
  • 10g parsley, chopped

Place the salad leaves on a plate or in a large bowl.

Mix all the remaining ingredients together and serve on top of the leaves.

Aromatic Chicken Breast 

Ingredients list:

  • (120g) skinless, boneless chicken breast
  • 2 teaspoons ground turmeric
  • juice of 1⁄4 lemon
  • 1 tablespoon extra virgin olive oil
  • (50g) of  kale, chopped
  • (20g) red onion, sliced
  • 1 teaspoon chopped fresh ginger
  • (50g) buckwheat

For the Salsa

  • 1 medium tomato (130g)
  • 1 Thai chili, finely chopped
  • 1 tablespoon capers, finely chopped
  • 2 tablespoons (5g) parsley, finely chopped
  • juice of 1⁄4 lemon

To make the salsa, remove the eye from the tomato and chop it very finely, taking care to keep as much of the liquid as possible. Mix with the chili, capers, parsley, and lemon juice. You could put everything in a blender, but the end result is a little different.

Heat the oven to (220ºC). Marinate the chicken breast in 1 teaspoon of the turmeric, the lemon juice, and a little oil. Leave for 5 to 10 minutes.

Heat an ovenproof frying pan until hot, then add the marinated chicken and cook for a minute or so on each side, until pale golden, then transfer to the oven (place on a baking tray if your pan isn’t ovenproof ) for 8 to 10 minutes or until cooked through. Remove from the oven, cover with foil, and leave to rest for 5 minutes before serving.

Meanwhile, cook the kale in a steamer for 5 minutes. Fry the red onions and the ginger in a little oil, until soft but not browned, then add the cooked kale and fry for another minute.

Cook the buckwheat according to the package instructions with the remaining teaspoon of turmeric. Serve alongside the chicken, vegetables, and salsa.