Get back to basics with recipes from Joe Wicks
Forget what you thought you knew. Joe Wicks is taking us back to basics with foods he promises will stand the test of time
BACON, LEEK & PEA FRITTATA
Ooooh! I do love a frittata. They're so easy to make and can be eaten hot or cold. This one has bacon so you know it's going to taste good. You can even prep the night before and have it ready to reheat in a few minutes.
Reduced-carb recipe. Serves 2
1 tsp butter
½ leek, trimmed, washed and finely shredded
4 rashers of back bacon, sliced into 1cm strips
45g frozen peas
salt and pepper
1 ball of mozzarella (roughly 125g drained), torn into large chunks
1 ripe avocado, sliced
small green salad, to serve
25g pine nuts, to serve (optional)
Preheat your grill to maximum.
Melt the butter in a medium non-stick frying pan over a medium to high heat. When bubbling, add the leek and bacon and fry for about 3 minutes, or until the bacon is cooked through and the leek softened.
Add the frozen peas and cook for about 1 minute, or until they have defrosted. Beat the eggs together with a little salt and black pepper.
Crank up the heat to maximum under the pan and, when the butter is bubbling up, pour in the eggs and cook, pulling the edges into the middle as they start to set.
When most of the egg is cooked, scatter over the mozzarella and slide your pan under the hot grill - if you have a pan with a plastic handle then make sure it doesn't end up under the element. Cook for about 3 minutes, or until the egg is totally set and the mozzarella melted and bubbling.
Slide the frittata from the pan and cut into wedges. Serve with the avocado slices, a small side salad, and a scattering of pine nuts, if you like.
CHICKEN WITH HASH BROWNS
If you've ever eaten breakfast in an American diner, you'll know they often have their own version of sautéed potatoes. This is the Body Coach version, and I'm sure you'll be coming back for more.
Post work-out recipe. Serves 1
1 large potato
½ tbsp coconut oil
2 spring onions, finely sliced
1 red chilli, de-seeded and finely sliced
3 cherry tomatoes, halved
1 x 180g skinless chicken breast fillet, sliced into 1cm strips
2 tsp rose harissa
2 large handfuls of spinach
Put a saucepan of water on to boil. Grate the potato, skin and all. Give the grated flesh a good squeeze over the sink to remove some of the liquid.
Melt half of the coconut oil in a small non-stick frying pan over a medium to high heat and drop in the grated potato. Use the back of a spatula to flatten it out across the base of the pan. Fry the potato for about 5 minutes on each side, reducing the heat a little if you think the potato is burning.
Meanwhile, melt the remaining coconut oil in a second frying pan and chuck in the spring onions, chilli, tomatoes and chicken and stir-fry for 4-5 minutes, or until you are happy the chicken is fully cooked. Check by slicing into one of the larger pieces to make sure the meat is white all the way through, with no raw pink bits left.
Carefully crack the eggs into the hot water to poach, reducing the heat until the water is just 'burping'. Cook the eggs for about 4 minutes for a runny yolk, then lift out carefully with a slotted spoon and drain on kitchen roll.
When you are happy the meat is cooked through, add the harissa and spinach to the frying pan and toss together with the other ingredients until fully wilted.
Slide the hash brown onto a piece of kitchen roll and dab it to remove any excess oil, then plate it up. Top with the chicken and spinach mix and finish with the poached eggs and a pinch of black pepper.
BASHED PORK WITH RED PEPPER MAYO
Pork tenderloin can sometimes be a bit dry, but not when you cook it in butter and add this amazing red pepper mayo. I think you'll be pleasantly surprised when you try this one.
Reduced-carb recipe. Serves 1
2 x 120g pork tenderloins
1 tsp butter
Salt and pepper
1 sprig of rosemary, leaves only, finely chopped
2 sage leaves, finely sliced
2 jarred red peppers, drained and roughly chopped
½ clove garlic, roughly chopped
Big handful of rocket
20g whole almonds
Juice of ½ lemon, to serve
Place the pork between two pieces of cling film or baking parchment on a chopping board. Using a rolling pin, meat mallet or any other blunt instrument, bash the meat until each piece is about 1cm thick. Make sure the loin is turned cut side up so you're bashing down into the grain.
Melt the butter in a large frying pan over a medium heat. Season the pork with salt and pepper and, when the butter is bubbling, add the herbs and cook for a few seconds, then gently lay the pork steaks in the pan. Fry for about 3 minutes on each side, or until cooked through - you can check this by slicing into a thick part of the meat to make sure there is no pink left.
While the pork is cooking, place the mayonnaise, red peppers and garlic in a small blender and blitz until smooth. When the pork is cooked, remove to a plate and dab with a little kitchen roll to remove some of the fat. Arrange the steaks on your plate, top with the rocket and almonds and then drizzle over the mayonnaise. Serve up with a sunny smile and a squeeze of lemon.
Hang on a minute. I thought pasta was a big no-no when trying to burn fat? Again, that's a myth. The body loves carbs after a big training session, so if you love pasta, then go for it.
Post work-out recipe. Serves 1
½ tbsp coconut oil
½ red onion, diced
6 fennel seeds
½ fennel bulb, chopped into 1cm pieces
1 celery stick, chopped into 1cm pieces
1 tbsp tomato puree
Juice of ½ orange
200g tinned chopped tomatoes
1 x 240g skinless cod fillet, chopped into large chunks
100g fresh tagliatelle
Small handful of basil leaves
Put a saucepan of water on to boil.
Melt the coconut oil in a large frying pan over a medium to high heat. Throw in the onion, fennel seeds, fennel and celery.
Stir-fry for 3 minutes until the vegetables are just starting to soften. Squeeze in the tomato puree, mix in with the rest of the ingredients and keep stir-frying for another minute.
Pour in the orange juice swiftly followed by the chopped tomatoes and give it all a good stir. Bring the whole lot to the boil and simmer for 1 minute. Drop in the cod and cook gently for about 3 minutes, or until you are happy that the fish is cooked through - you can check this by cutting into one of the thickest pieces to make sure it has turned from raw, pale flesh to cooked bright white.
Drop your tagliatelle into the boiling water and cook according to the packet instructions. Drain in a colander and plate up.
Spoon the cod and sauce over the pasta, and serve.
Forming new habits
I'll start it tomorrow
You might now hear the voice in your head that says "I'll start it tomorrow". We've all listened to it before and it's often the thing that delays or prevents us from achieving our health and fitness goals. But let's not listen to it today - let's get motivated and set the ball rolling.
How do you stay motivated?
The truth is, I've always loved exercise, even as a kid, so for me that part is easy. Nutrition, on the other hand, has not always been easy for me. Like most people, I was addicted to sugar. I loved cereal, fizzy drinks and chocolate bars and was pretty lazy when it came to cooking. So many people plod along with their poor diet and eating habits, convinced that it's normal to feel tired and lethargic all the time. It's only when you clean up your diet that you realise just how important good food is for well-being. Remember, keep taking progress pics and don't be tempted to get back on the sad step (my name for the bathroom scales). Numbers do not tell the whole truth - progress pics and how you are feeling are much better indicators.
Help, I've had a blowout!
If you do wake up feeling jaded on the back of a day of bad eating, I would recommend making yourself get up and smash a workout. You won't feel like it, but it's the best way to ensure that a day of bad eating doesn't become a week of bad eating. I aim for between two and four litres of water a day.