Want to keep to your lean eat­ing plan while still en­joy­ing your food? Then fit­ness guru, TV per­son­al­ity and chef JOE WICKS’S new cook­book is for you

The Star Early Edition - - FOOD VERVE -

SINCE day one, it has been my aim to get more peo­ple cook­ing healthy food at home, and I be­lieve the new book will do just that. I haven’t in­cluded any work­outs in it, so this one is all about the food.


I think there is a big mis­con­cep­tion that try­ing to get lean and eat more healthily iso­lates you from your friends and fam­ily.

That could be the case for peo­ple fol­low­ing a re­ally low-calo­rie, re­stric­tive diet.

I don’t be­lieve in low-calo­rie di­ets or that you need to spend your day eat­ing bor­ing meals out of lunch boxes, cook­ing sep­a­rate dishes for your­self or avoid­ing din­ing out with friends and fam­ily al­to­gether.


Many of my meals are high in calo­ries and the rea­son I don’t list them is be­cause I don’t think peo­ple should ob­ses­sively count calo­ries.

That said, in or­der to re­duce body fat you do need to be burn­ing more calo­ries than you are con­sum­ing, so if you want to ac­tu­ally see changes in your body, get mov­ing and try to make ex­er­cise a part of your life.

There’s no need to try to get by on a re­ally low-calo­rie diet when in­stead you can ex­er­cise, feel good and eat the meals from the book, know­ing you are mak­ing progress.

Ex­er­cise isn’t just go­ing to make you feel and look bet­ter, it’s also go­ing to give you more en­ergy and con­fi­dence. My ad­vice is to aim for 25 min­utes of ex­er­cise, four to five days a week. With these recipes, I’m go­ing to show you that eat­ing healthily can be fun and in­clu­sive for ev­ery­one at ev­ery oc­ca­sion.


One thing to be aware of is your por­tion sizes. Ev­ery­one is dif­fer­ent and will have dif­fer­ent en­ergy de­mands. For ex­am­ple, if you are a 20-year-old ex­er­cis­ing five days per week, you will need more food than some­one who is 40 and doesn’t ex­er­cise much. The key here is to eat to feel en­er­gised, so sim­ply in­crease or de­crease your por­tions ac­cord­ingly. Once you get that bit right, you’ll find it very easy to sus­tain a healthy life­style and a lean body. – Daily Mail Cook­ing For Fam­ily And Friends – 100 Lean Recipes to En­joy To­gether is avail­able on Loot.co.za Prepa­ra­tion 15 mins THIS is prob­a­bly the best salad I’ve ever made. Poach­ing the chicken in stock keeps it moist and gives it so much more flavour. Makes 4 1.25 litres chicken stock 4 skin­less chicken breasts 5tbsp olive oil 3 spring onions, sliced 2 large sprigs of rose­mary, nee­dles only 1 large clove gar­lic, finely chopped 1 red chilli, de-seeded and finely sliced 16 cherry toma­toes, halved salt and pep­per 6tbsp bread­crumbs 2 avocados, stoned and cut into wedges 2 x 110g balls of moz­zarella, torn into large chunks TO SERVE 2 large handfuls of rocket 1-2tbsp bal­samic vine­gar Pour the chicken stock into a large lid­ded saucepan and bring it to the boil. Slide in the chicken breasts – if the liq­uid doesn’t cover them, add a lit­tle more stock or water. Bring back up to the boil, clamp on the lid and then re­duce to a low heat. Cook the chicken breasts on a very low sim­mer for 10 min­utes, then re­move the pan from the heat and leave the chicken in the warm stock for a fur­ther 10 min­utes with the lid still on. Mean­while, make the dress­ing. Pour 4½ ta­ble­spoons of the oil into a saucepan and add the spring onions, rose­mary, gar­lic, red chilli and toma­toes along with a good grind­ing of salt and pep­per. Place the saucepan over a medium to low heat and cook for 10 min­utes, be­ing sure not to let the oil get too hot. Turn off the heat and leave the mix­ture to sit while you pre­pare the rest of the salad. Heat the re­main­ing ½ ta­ble­spoon of oil in a large fry­ing pan over a medium-to­high heat. When it is hot, tip in the bread­crumbs and fry for about 3 min­utes, or un­til they are crisp and golden. Trans­fer the bread­crumbs to a clean piece of kitchen roll to drain off the ex­cess oil. Care­fully re­move the cooked chicken from the stock and tear it up with your hands or a cou­ple of forks. Place the chicken on a large serv­ing plate along with the av­o­cado and moz­zarella chunks. Spoon over the warm tomato dress­ing, then top with the rocket and the fried bread­crumbs. I like to serve this salad with a lit­tle bal­samic vine­gar on the side.

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