Life Food & Drink

Wednesday 26 September 2018

Fit bits and bites from fitness guru Joe Wicks

Power your way to a new you in 2018 with recipes from fitness guru Joe Wicks that will fuel workouts and keep you focused on those healthy goals

Joe Wicks AKA The Body Coach at The Grand Canal Docks in Dublin. Photo: Steve Humphreys
Joe Wicks AKA The Body Coach at The Grand Canal Docks in Dublin. Photo: Steve Humphreys
Turkish-style Eggs with Roasted Peppers and Yoghurt
Spicy Chipotle Chicken Bowl with Chunky Guacamole
Joe Wicks

He's the personal trainer and online Body Coach whose exercise plans have gained cult status, and whose Lean in 15 books are the biggest-selling UK diet books of all time. And this week Joe Wicks added a fifth to their number, with the release of The Fat Loss Plan.

While the title might suggest a punishing January diet, the book's content is anything but - as Joe outlines in its intro: "My philosophy is simple: stop dieting, stop counting calories, stay off the sad step [weighing scales], exercise regularly and cook real food.

"You really don't need to go hungry, live a life without carbs or fats and spend hours on a treadmill to lose fat. That's the old way of doing things and it's not fun or sustainable." The book contains workouts for all levels of fitness, as well as a host of recipes divided into low-carbohydrate, for everyday consumption, and post-workout, for when you need an energy boost. Quick and easy to prepare - the 15 minutes rule still applies here - Wicks' recipes are designed to help you live "a new life full of energy, self-confidence and everyday happiness". Here are three tasty suggestions for you to try this New Year…

Steak Taco with Lime Salsa

Oh, for the love of tacos! Look at that. Wow. This is my dream post-workout meal.

Post-workout recipe, make ahead

Serves 1

Ingredients

½ jarred red pepper, drained and finely chopped

½ small onion, finely diced

1 red chilli, de-seeded and finely diced

1 plum tomato, de-seeded and finely diced

Finely grated zest of ½ lime and the juice of 1 lime

2 tbsp finely chopped coriander, plus extra for garnish

Salt and pepper

1 lean sirloin steak (trimmed of all visible fat)

1 tsp cumin seeds

1 tsp coconut oil

2 corn tortillas

Handful of shredded iceberg lettuce

1 tbsp zero-fat Greek-style yoghurt (optional)

Method

Make the salsa by combining the red pepper, onion, chilli, tomato, lime zest and juice and coriander. Season well and set aside.

Preheat the oven to 180°C (fan 160°C/350°F/gas mark 4). Season the steak and sprinkle with the cumin seeds. Melt the coconut oil in a non-stick frying pan and sear the steaks, turning once, for 3 minutes each side (for medium rare).

While the steak is cooking, heat the tortilla wraps in the oven for 5 minutes or warm them on a preheated non-stick ridged griddle pan.

To serve, slice the steak into 5mm strips. Place some lettuce leaves down the centre of each tortilla, top with strips of steak, then spoon over the lime salsa. Top with the yoghurt, if using, and roll up. Serve or pack in your lunchbox for later on.

Spicy Chipotle Chicken Bowl with Chunky Guacamole

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Spicy Chipotle Chicken Bowl with Chunky Guacamole
 

Homemade guacamole is literally the best thing ever and when you combine it with this tasty chipotle chicken you'll be in food heaven.

Reduced-carb recipe

Serves 1

Ingredients

250g skinless, boneless chicken thighs, cut into large, bite-sized pieces

1 tbsp chipotle paste

Juice of 1 lime, plus extra wedges to serve

Salt and pepper

½ tbsp coconut oil

2 red peppers, de-seeded and cut into bite-sized pieces

Large dollop of soured cream

1 tbsp grated cheddar cheese

Paprika, for sprinkling

For the guacamole:

1 avocado, de-stoned and roughly chopped

1 tomato, de-seeded and finely chopped

¼ red onion, finely chopped

2 tbsp coriander, chopped, plus extra for garnish

Juice of 1 large lime

1 red chilli, de-seeded and finely diced

Method

Preheat the grill to medium. Chuck the chicken in a bowl with the chipotle paste and lime juice and season well. Toss to coat evenly, then place the chicken under the grill.

Cook for 5-6 minutes on each side, or until cooked through. Check by slicing into one of the pieces to make sure the meat is white all the way through, with no raw pink bits left.

Meanwhile, melt the oil in a large non-stick frying pan. Add the peppers and cook over a high heat for 6-8 minutes, or until tender and lightly charred at the edges.

Mash together all the guacamole ingredients in a bowl until fairly well combined but still chunky. Season.

To serve, place the peppers, chicken and guacamole in a bowl, top with the soured cream, sprinkle with the grated cheese and paprika and serve, topped with coriander and wedges of lime.

Turkish-style Eggs with Roasted Peppers and Yoghurt

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Turkish-style Eggs with Roasted Peppers and Yoghurt
 

Ooooh talk about flavours! This is easily my favourite reduced-carb breakfast in the book. A true Lean in 15 recipe, this is not to be missed.

Reduced-carb recipe, veggie

Serves 1

Ingredients

100g Greek-style yoghurt

1 clove garlic, crushed

1 tsp finely grated lemon zest

1 tsp lemon juice

Salt and pepper

100g baby spinach leaves

1 tbsp olive oil

2 jarred red peppers, roughly chopped

2 medium eggs

1 tbsp unsalted butter

½ tsp dried Aleppo or dried red chilli flakes

½ tsp sweet smoked paprika

1 tbsp mint leaves (optional)

Method

Mix the yoghurt, garlic, lemon zest and juice in a small bowl, season and set aside.

Wilt the spinach in a saucepan of boiling water for 1 minute.

Drain the spinach, squeeze out the excess water and season.

Warm the oil in a 14cm non-stick frying pan over a medium heat. Add the spinach to the pan with the chopped peppers, spreading them evenly over the base. Make two wells in the mixture and crack an egg into each.

Cook for 5-6 minutes, so that the yolks are still soft, covering the pan with a lid for the last 2 minutes to set the whites.

In a small pan, heat the butter until foaming. Swirl in the Aleppo or chilli flakes, paprika and a pinch of salt and cook for a couple of seconds, then take off the heat.

Drizzle the yoghurt mixture over the eggs, then top with the chilli butter and serve, scattered with the mint leaves, if using.

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