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The Clean and Lean Cook Book
2 © 2013 MartinWhitaker.co.uk
Welcome to volume one of my Clean and Lean Cook Book
series
How it works
The Clean and Lean Cook Books are designed to fully
integrate with the ‘Better-Body-Blueprint’. Everything you
find on the ingredients list you’ll find on the ‘allowed’ list of
the program. Remember we’re eliminating a few things from
your diet, these include:
Wheat
Dairy
Sugar
Processed Foods
Simple pick one breakfast, one lunch and one dinner each
day from the cook book and enjoy a fantastically nutritious
and healthy way of living.
Can I freeze any meals?
Yes, absolutely! Just look out for the symbol that indicates
we believe it’s suitable for home freezing.
What about portion size?
Again, I’ve included information on how many servings you
should get from each meal. However common sense is
important here as it can very much depend upon the ‘size’ of
the ingredients used. Remember we don’t count calories; we
Volume 1
3 © 2013 MartinWhitaker.co.uk
simple eat freely from the ‘allowed’ foods in accordance with
the plan.
A quick note about carbohydrates
To get the maximum benefit from the ‘Better-Body-
Blueprint’ carbohydrates such as rice, rice noodles and sweet
potatoes should only be consumed for breakfast or post
workout.
Enjoy!
Martin
Always consult a doctor or health care professional before beginning any new diet
or exercise regime or should you have any medical issues. All nutritional information
provided in this cook book is provided in good faith.
All recipes in this cook book are © 2013 Martin Whitaker and OneTakeFitness.com –
No unauthorised reproduction is permitted without prior consent.
Photographs are either supplied by Martin Whitaker or are stock photos from
stock.xchng
The Clean and Lean Cook Book
4 © 2013 MartinWhitaker.co.uk
Contents
Breakfasts
1. Scrambled eggs with smoked salmon 2. ‘Shape-Up’ smoothie 3. Yoghurt with nuts and berries 4. Spinach, pepper, onion and tomato omelette 5. Apple and banana millet porridge 6. Poached eggs on rye toast 7. ‘Dippy Eggs’ and asparagus soldiers
Lunches
1. Stuffed peppers 2. Spicy carrot and lentil soup 3. Avocado and walnut salad 4. Roasted vegetables and houmous 5. Vegetable ratatouille 6. Tandoori chicken 7. Tuna and chick pea salad
Dinners
1. Chicken / turkey pizza 2. Oven-baked salmon with mixed veggies 3. King prawn curry 4. Chilli con carne 5. Roast chicken with steamed veggies 6. Stir-fry beef with spring onions 7. Bolognaise
Volume 1
5 © 2013 MartinWhitaker.co.uk
Breakfast
The Clean and Lean Cook Book
6 © 2013 MartinWhitaker.co.uk
Scrambled eggs and smoked salmon
Ingredients (serves 1)
2 smoked salmon slices
2 whole eggs
Sea salt and freshly ground black pepper to season
1 tsp. coconut oil Method
Melt the coconut oil in a frying pan on a low heat
Beat the eggs together and add to the melted oil
Cook over on a low to medium heat for 3 to 5 minutes stirring gently until done
Serve immediately alongside the smoked salmon Alternatively, to serve the salmon warm, heat ½ tsp. oil in a second pan, gently warm the smoked salmon for 2 to 3 minutes while the eggs are cooking until it turns light pink.
Volume 1
7 © 2013 MartinWhitaker.co.uk
‘Shape-Up’ smoothie
Ingredients (serves 1)
Handful of raspberries
Handful of blueberries
Handful of blackberries
3 blocks of frozen spinach (defrosted) or 2 large handfuls of fresh spinach
Handful of watercress (optional)
Pinch of cinnamon
200ml coconut milk / rice milk / almond milk Method
Add all ingredients to a blender and whizz for 30 seconds and serve
The Clean and Lean Cook Book
8 © 2013 MartinWhitaker.co.uk
Yoghurt with nuts and berries
Ingredients (serves 1)
200g full-fat Greek yoghurt
Mixed berries (e.g. raspberries, blackberries, blueberries)
25g mixed nuts and seeds Method
Add yoghurt and berries to a bowl
Stir then sprinkle on nuts and serve
Volume 1
9 © 2013 MartinWhitaker.co.uk
Spinach, pepper, onion and tomato omelette
Ingredients (serves 1)
½ pepper, chopped
½ small onion, chopped
Handful of spinach leaves
1 tomato, chopped
Coconut oil
3 eggs, beaten Method
Melt a teaspoon full of coconut oil in a frying pan
Fry the onion and pepper until it begins to soften
Add the chopped tomatoes and spinach and continue to fry for a further minute until the spinach wilts.
Pour the beaten eggs over and continue to cook on both sides. You can either turn the omelette over or alternatively use a grill to cook the top surface.
The Clean and Lean Cook Book
10 © 2013 MartinWhitaker.co.uk
Apple and banana millet porridge
Ingredients (serves 1)
150g millet flakes
200ml water, coconut milk, almond milk or rice milk
1 apple, peeled and grated
1 small banana, sliced Method
Add your chosen liquid to a pan
Stir in the millet flakes and bring to the boil
Simmer for 4 to 5 minutes stirring continuously until almost cooked
Stir in the grated apple and sliced banana and serve
Volume 1
11 © 2013 MartinWhitaker.co.uk
Poached eggs on rye toast
Ingredients (serves 1)
2 slices of rye bread, toasted
2 whole eggs
½ teaspoon organic unsalted butter (optional) Method
Heat 2.5cm of water in a frying pan until barely simmering
Crack the eggs into the water (Tip: crack the egg into a cup then pour into the water)
Simmer over a low heat for 3 minutes until cooked
Meanwhile, toast the rye bread and serve the cooked eggs directly on the toast.
The Clean and Lean Cook Book
12 © 2013 MartinWhitaker.co.uk
‘Dippy Eggs’ and asparagus soldiers Ingredients (serves 1)
2 eggs (still in shells)
4 or 5 asparagus spears Method
Bring enough water to just cover the eggs to the boil in a pan.
Once boiling, reduce heat to a gentle simmer and carefully lower in the eggs using a spoon.
Simmer the eggs for 4 to 5 minutes according to personal preference.
Meanwhile, bring a second pan of water to the boil, reduce to a gentle simmer and drop in the asparagus spears for around 3 minutes to soften.
Alternatively, if you have a steamer place the asparagus spears in this and place above the eggs while they cook.
Carefully remove eggs and asparagus, pat dry with kitchen paper and serve
Volume 1
13 © 2013 MartinWhitaker.co.uk
Lunch
The Clean and Lean Cook Book
14 © 2013 MartinWhitaker.co.uk
Stuffed peppers
Ingredients (serves 2)
150g lean steak or turkey mince
50g brown rice
3 tsp. lemon juice
4 flat-bottomed peppers
2 tbsp. coconut oil
Method • Pre-heat the oven to 200 degrees • Boil rice in a pan for approximately 22 minutes until cooked • Heat oil in the pan for approximately 30 seconds • Brown off the mince in the pan • Once the mince is brown, add in the rice and lemon juice and mix well • Chop off the tops and de-seed the peppers • Stuff the peppers with the mince mixture • Place in the oven for approximately 10-15 minutes
Serve with a large green salad or roasted veggies
Volume 1
15 © 2013 MartinWhitaker.co.uk
Spicy carrot and lentil soup
Ingredients (serves 2)
2 tsp. cumin seeds
½ tsp. chilli flakes
2 tbsp. coconut oil
600g carrots, coarsely grated
150g red lentils
725ml water
400ml can of coconut milk
Salt and pepper to taste
1 tbsp. full-at natural yogurt Method
Heat a large pan and dry fry the cumin seeds and chilli flakes for 1 minute.
Put half of this mixture aside for later.
Add the oil, carrot, lentils, water and coconut milk to the pan and bring to the boil.
Simmer for 20 minutes until the lentils have softened.
Transfer the soup to a food processor and blend until smooth. Alternatively give it a quick whizz with a hand blender.
Season to taste, and serve with a dollop of yogurt and the remainder of the toasted spices sprinkled on top.
The Clean and Lean Cook Book
16 © 2013 MartinWhitaker.co.uk
Avocado and walnut salad Ingredients
2 avocados, peeled, stoned and sliced
1 tablespoon lemon juice
3 handfuls of salad leaves, e.g. watercress, spinach, rocket
4 oz. walnut halves, lightly toasted For the dressing
1 tablespoon walnut oil (optional)
1 tablespoon olive oil
2 teaspoons cider vinegar
1 teaspoon lemon juice Method
Gently turn the avocado slices in the lemon juice to stop them discolouring.
Place the mixed salad leaves in a serving dish. Arrange the avocado slices on top and sprinkle over the walnuts.
Shake the dressing ingredients together in a jar with lid and drizzle over the salad.
Volume 1
17 © 2013 MartinWhitaker.co.uk
Roasted vegetables and houmous Ingredients (Serves 2)
Pumpkin or butternut squash, peeled and thickly sliced
2 carrots, halved or quartered into chunky wedges
2 peppers, roughly diced
2 courgettes, thickly sliced
8 shallots
A few sprigs of rosemary
2 garlic cloves, crushed
Salt and black pepper
2 tablespoons of coconut oil Method
Preheat the oven to 200C/400F/Gas mark 6.
Place the prepared vegetables into a large roasting tin. Place the herbs between the vegetables and sprinkle with the crushed garlic and pepper.
Drizzle over the oil and turn the vegetables gently so they are coated in a little oil.
Roast for 30-40 minutes or until the vegetables are tender.
Serve with ½ tub of houmous. You can substitute vegetables or add additional vegetables that are in season. Sweet potato could also be added post workout only.
The Clean and Lean Cook Book
18 © 2013 MartinWhitaker.co.uk
Vegetable ratatouille
Ingredients (Serves 2)
2 tbsp. coconut oil
2 onions, chopped
1 each of yellow, red, and green peppers, sliced
2 large aubergines, diced
2 large courgettes, sliced
2 cloves of garlic, crushed
700g tomatoes, skinned and chopped (or use 400g tin of tomatoes)
Salt and black pepper
2 tbsp. chopped fresh parsley Method
Heat the oil in a large saucepan.
Add the onions and peppers and cook gently for 5 minutes.
Add the garlic, courgettes, aubergines and tomatoes.
Stir then cover and cook for 20-25 minutes over a low heat until all the vegetables are tender.
Season to taste and serve hot or cold.
Volume 1
19 © 2013 MartinWhitaker.co.uk
Tandoori chicken Ingredients (Serves 2)
2 chicken breasts, cubed
½ tub live full-fat Greek yogurt
1 tbsp. of tandoori powder (check the ingredients for added sugar before buying)
Romanian lettuce leaf
Diced cucumber
½ a lime Method
Mix the Greek yoghurt with tandoori powder. Add this to the chicken and let it marinade in the fridge for at least 1 hour.
Grill the cubes, turning regularly.
Serve in a huge romaine lettuce leaf and cover with more Greek yoghurt that has been mixed with diced cucumber and with a little lime squeezed in.
The Clean and Lean Cook Book
20 © 2013 MartinWhitaker.co.uk
Tuna and chickpea salad
Ingredients
1 small tin of tuna (ideally in spring water, failing that in brine)
1 small tin of chickpeas, drained (or ½ a standard 400g tin)
Shredded cabbage
Shredded carrot
A small chopped red onion
Drizzle of balsamic vinegar Method
Mix all of the above ingredients together
Serve with a large salad with your favourite leafy greens
Volume 1
21 © 2013 MartinWhitaker.co.uk
Dinner
The Clean and Lean Cook Book
22 © 2013 MartinWhitaker.co.uk
Chicken / turkey pizza Ingredients
2 turkey steaks (you can also use butterfly chicken breasts)
Tomato puree
Red onion, chopped
Peppers, chopped
Prawns
Goat’s cheese, grated
Clove of garlic (chopped)
One red chilli (chopped) Method
Take a couple of turkey steaks / chicken breasts and bash them flat and even.
Smear the top with tomato puree - I like to add chilli peppers and garlic to this to make a tomato pizza sauce!
Place chopped red onion, peppers and prawns on top.
Pop in the oven on 200C/400F/Gas mark 6 for 15 mins.
Remove from the oven and cover in goat’s cheese and put back in the oven for 5-10 mins. Serve with sliced roasted parsnips (roasted in coconut oil) and a huge green salad.
Volume 1
23 © 2013 MartinWhitaker.co.uk
Oven-baked salmon with mixed veggies
Ingredients (Serves 2)
2 salmon steaks
½ onion, sliced
1 fresh chilli, chopped or 1 tsp. dried chilli flakes
Salt and black pepper
1 tbsp. olive oil
Method
Preheat the oven to 200C/400F/Gas mark 6
Use a large piece of foil to line a baking tray with enough overlap to cover the salmon.
Place the salmon in the tray and sprinkle the chillies, onion and salt and pepper over the top.
Drizzle with olive oil and wrap the edges of the foil to form a pouch to seal in the salmon.
Cook for approx. 25 minutes and serve with salad or roasted vegetables
The Clean and Lean Cook Book
24 © 2013 MartinWhitaker.co.uk
King prawn curry
Ingredients (Serves 2)
32 king prawns
1 lb. onions, finely chopped
Coconut oil
8 oz. tomatoes, peeled and chopped
2 garlic cloves, finely chopped
2 oz. ginger, peeled and finely chopped
½ tablespoon turmeric
1 tablespoon ground cumin
1 green pepper, chopped
1 chilli pepper, finely chopped (optional)
½ pot full-fat natural yogurt
Sea salt and freshly ground black pepper Method
Sweat the onion in a frying pan with the coconut oil.
When the onions are translucent, add the garlic, chilli, ginger and sauté for a minute before adding the turmeric and cumin.
Stir in the yogurt, green pepper and the tomatoes.
Fry the mixture for a few minutes and then add the king prawns and leave to simmer over a slow heat for 3 to 4 minutes.
Season with salt and pepper. Serve with veggies, salad, quinoa or rice
Volume 1
25 © 2013 MartinWhitaker.co.uk
Chilli con carne
Ingredients (serves 4)
2 medium onions
2 cloves of garlic
2 sticks of celery
2 red peppers
Coconut oil
1 heaped teaspoon chilli powder
1 heaped teaspoon ground cumin
1 heaped teaspoon ground cinnamon
1 x 400g tin chick peas
1 x 400g tin kidney beans
2 x 400g tin chopped tomatoes
500g good quality minced beef – for a veggie option substitute in a 400g tin mixed beans and
2 tablespoons balsamic vinegar
Salt and pepper to season
The Clean and Lean Cook Book
26 © 2013 MartinWhitaker.co.uk
Method
Peel and finely chop the onion, garlic, red peppers and celery
Place a large pan on a medium heat and add a chunk of coconut oil and all your chopped vegetables
Add the chilli powder, cumin and cinnamon
Stir every 30 secs for around 7 mins until softened and lightly coloured
Add the chick peas, drained kidney beans and tomatoes
Add the minced beef breaking any large chunks
Fill one empty tomato tin with water and add to the pan
Add the balsamic vinegar and season
Bring to the boil and turn heat down to a simmer for about an hour stirring every now and again to stop it catching
Serve with a big green salad, quinoa, a baked sweet potato or rice.
Volume 1
27 © 2013 MartinWhitaker.co.uk
Roast chicken with steamed veggies
Ingredients
Free range chicken
3 cloves garlic, chopped.
1 tbsp. coconut oil (melted)
Sea salt and freshly ground black pepper
1 lemon
A small bunch fresh thyme, rosemary, bay or sage, or a mixture
Your choice of green veggies, e.g. broccoli, sprouts, green beans, mange tout, asparagus
Method
Preheat your oven to 240°C/475°F/Gas mark 9
Place the chicken in the centre of a baking tin and drizzle with the melted coconut oil.
Sprinkle over the chopped garlic and season with salt and pepper.
Prick the lemon all over using the tip of a sharp knife
Place the lemon inside the chicken's cavity along with the bunch of herbs.
Place in the oven and cook for around 1 hour and 20 minutes, depending upon the chicken’s weight.
Baste the chicken midway through cooking.
Once cooked, allow to rest for 15 minutes while you steam your choice of green veggies.
Carve and serve.
The Clean and Lean Cook Book
28 © 2013 MartinWhitaker.co.uk
Stir-fry beef with spring onions Ingredients (serves 2)
Beef cut into strips
1 large onion
3 spring onions, sliced on an angle
Handful of mange tout
1 carrot peeled and cut into batons
4 large mushrooms sliced
A few florets of broccoli and cauliflower
Spinach, large handful
Ginger, peeled and grated
2 cloves garlic
Tamari sauce (check the ingredients for wheat and added sugar – most are ok!)
Method
Heat a wok with a little coconut oil in, add the beef and chopped onion (not the spring onion).
Continue to move the mixture, add the garlic and ginger.
Once the meat is sealed, add in the veg, except the mange tout.
Lower the heat and cook for a further 2-3 mins.
Add in the mange tout and tamari sauce.
Cook a further 1-2 minutes, then add in the spring onions and serve.
Volume 1
29 © 2013 MartinWhitaker.co.uk
Bolognaise
Ingredients (serves 4)
454g/1lb lean minced steak
2 medium onions, finely chopped
2 peppers, chopped
2 cloves garlic
1 carton passata
Coconut oil
2 heaped tsp. oregano
Small bunch of fresh basil (or a tsp. of dried basil)
Sea salt and pepper to season Method
Fry the onion, peppers and garlic in a little coconut oil for about 5 to 7 mins until softened
Add in the minced steak and the oregano and stir until browned
Add the carton of passata and stir in
Season with sea salt and pepper, add in the chopped basil stalks (or dried basil), bring to the boil then simmer for at least 30 mins
Season again if necessary and stir in the basil leaves Serve with a big green salad or a baked sweet potato.
The Clean and Lean Cook Book
30 © 2013 MartinWhitaker.co.uk
The Legal Stuff! Always consult a doctor or health care professional before beginning any new diet or exercise regime or should you have any medical issues. It is your responsibility to evaluate your own medical and physical condition, and to independently determine whether to perform, use or adapt any of the information contained in this document. Any exercise program may result in injury. By voluntarily undertaking any exercise or nutritional guidance contained in this document, you assume the risk of any resulting injury. All nutritional information and recipes provided in this eBook are provided in good faith. The Clean and Lean Cook Book Second Edition, April 2013 All trademarks reproduced in this eBook, which are not the property of, or licensed to the author, are acknowledged where appropriate. All content of this eBook is © 2013 Martin Whitaker and OneTakeFitness.com – No unauthorised reproduction or distribution by any means is permitted without prior consent. Unauthorised use / copying / distribution of this material may give rise to a claim for damages and/or be a criminal offence.