The MasterChef star has wowed fans after going from dad bod to hot bod, and he tells The People that it was the power of good, nutritious food that fueled his transformation
But he didn’t lose weight by cutting out food.
The telly host said: “I did it by filling myself up at every meal time with healthy, nutritious food.
“There is no way of exercising off a bad diet. Use your conscience as a guide – it knows when you’re eating and drinking the wrong things.
“Every one of these recipes has been scrutinised by a nutritionist. If you want to start the New Year leaner, take these recipes as a guide.”
Get slim in 2021 while still eating fabulous food with these lip smacking dishes that won’t bust your calorie count.
Choose one breakfast, lunch and dinner every day to still feel like you’re festive feasting – while staying trim.
Breakfast
Sweet potato pancake
Serves 1. Equipment needed: frying pan
Ingredients:
1 medium sweet potato, boiled and mashed
1 scoop vanilla protein powder
1 egg
½ tsp ground ginger
½ tsp cinnamon
100 ml almond milk
1 tbsp flour
1 tsp coconut oil
4 tbsp yoghurt
1 handful blackberries
Method:
Add all of the ingredients – apart from the oil, yoghurt and blackberries – to a bowl and mix.
Add the coconut oil to a pan and let it melt fully before adding the pancake mix to the pan.
Allow the pancakes to cook one side for a couple of minutes before flipping and cooking the other.
Serve the pancakes with the yoghurt and blackberries.
Turkey egg muffins
Serves 2. Equipment needed: jug or bowl, mould, spoon and whisk
Ingredients:
4 eggs
50g cooked chestnuts, chopped
¼ red onion, chopped
3 slices of turkey bacon, chopped
3 button mushrooms, chopped
40g peas
Method:
Pre-heat the oven to 200ºC.
Whisk the eggs in the jug or bowl before mixing in all of the other ingredients.
Pour the egg mix into the circular mould and then bake it in the oven for 20 minutes.
Lunch
Pork, pear and walnut salad
Serves 2. Equipment needed: bowl, spoon, frying pan
Ingredients
For the salad:
1 tbsp olive oil
280g diced pork
180g tinned pear, cut
into quarters
30g walnuts
1 handful of rocket
For the dressing:
1 tsp honey
1 tsp Dijon mustard
1 tsp balsamic vinegar
1 tbsp olive oil
Method:
Put 1 tbsp oil in a pan and let it heat before adding the pork and
cooking it for around 8 minutes.
To make your dressing, add all of the ingredients together and mix.
Assemble your salad by mixing the rest of the ingredients together then add the dressing.
Parsnip and carrot salad
Serves 2. Equipment needed: 2 bowls, 2 spoons
Ingredients:
1 tbsp olive oil
1 tsp mint sauce
250g brown rice, cooked and cooled
1 parsnip, grated
3 tbsp pomegranate
2 tbsp dried cranberries
2 tbsp chopped walnuts
60g cooked and chopped chestnuts
2 carrots, grated
Method:
Start by making a dressing by mixing the olive oil with the mint sauce.
In a bowl, mix the rice, parsnip, pomegranate, cranberries, walnuts and chestnuts together.
Grate some carrot over the top, then add the dressing to your bowl.
Dinners
Glazed salmon with a winter slaw
Serves 2. Equipment needed: baking dish, bowl x 2, spoon
Ingredients:
2 tbsp Greek yoghurt
2 tbsp mayonnaise
1 tbsp horseradish
½ tsp fennel seeds
2 carrots, chopped
¼ white cabbage, finely chopped/shredded
¼ red cabbage, finely chopped/shredded
2 cooked beetroot, chopped
2 tbsp marmalade
1 tbsp sesame oil
1 tbsp soy sauce
2 salmon fillets
1 handful of dried cranberries
Method:
Pre-heat the oven to 190ºC. In a bowl, mix together the yoghurt, mayonnaise, horseradish and fennel seeds.
Add the carrot, both lots of cabbage and beetroot and mix well together.
In a separate bowl,combine the marmalade, sesame oil and soy sauce to make your glaze.
Place the salmon in a baking dish and pour the glaze over the top.
Pop the salmon in the oven for approximately 15 minutes.
When cooked, serve it with the dried cranberries as a tasty garnish.
Orange baked chicken
Serves 4. Equipment needed: Ovenproof dish
Ingredients:
½ pint chicken stock
1 tbsp olive oil
1 tbsp honey
1 tsp garlic granules
¼ pint orange juice
4 chicken thighs
2 carrots, chopped
1 red onion, chopped
1 orange, sliced
1 handful of tarragon
1 cup brown rice
1 bowl peas
Method:
Pre-heat the oven to 190ºC.
Mix the chicken stock, olive oil, honey, garlic granules and orange juice together.
Grab your ovenproof dish and add the chicken thighs, carrots and onion.https://get-latest.convrse.
Pour the orange juice mixture over the top.
Pop an orange slice on each chicken thigh and sprinkle some tarragon over the whole dish.
Put the dish on the lid – or some tin foil, if it has no lid – and cook in the oven for about 30 minutes.
Serve with the rice and peas on the side.
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