Healthy, yet delicious

in Food and Drink · 17-01-2020 01:00:00 · 0 Comments

You'd think a chef would struggle to fuse the dieter in him with his professional predilection for butter and all the good (if unhealthy) things that make food delicious.

But Tom Kerridge, the man behind festival Pub In The Park and 2-Michelin Star restaurant The Hand And Flowers in Marlow, has integrated the two, and quite spectacularly.

"It's like pushing two magnets together; two positives can push each other away, but if you turn it around, it can work really, really well," says the 46-year-old. "I have the understanding of how to cook something lower calorie using a chef skill set, which means flavour and taste-wise, it's amazing."

Around six years ago, the dad of one made the decision to revolutionise his life - he cut out carbs, quit booze, hit the pool hard, and lost a whopping 12st from his burly, 30st frame. Following that major weight-loss "journey", he took up lifting weights and bulked up, before realising more recently he'd rather "lose some timber" and maintain a lighter physique.

And so, Lose Weight & Get Fit - a follow-up to his 2017 diet book and series, Lose Weight For Good - concentrates on calorie-controlled meals that can support your training (Kerridge is something of a cardio bunny these days), as well as your day-to-day existence.

Admittedly the words "calorie" and "controlled" don't sound all that fun, but Kerridge is adamant that getting fit is "easier to do if you're enjoying what you're eating" and this collection of 100 recipes reflects that.


Malaysian style beef curry

"Here, galangal, tamarind and lemongrass introduce more subtle flavours than the often fiery heat of a classic Indian curry," says Tom Kerridge. "Give it a try to make a change from your usual curry."

Ingredients:

(Serves 4)

650g lean stewing beef

1 tbsp vegetable oil

1 litre fresh beef stock

1 cinnamon stick

2 star anise

2 kaffir lime leaves

150ml tinned coconut milk

1tbsp tamarind paste

Sea salt and freshly ground black pepper

For the spice paste:

8 shallots, quartered

4 garlic cloves, peeled

2 dried chillies, stalks removed

2 long red chillies, deseeded

2.5cm piece fresh ginger, diced

2.5cm piece fresh galangal, diced

2 lemongrass stems, coarse layers removed, chopped

1tsp ground turmeric

To finish and serve:

500g cooked brown rice (freshly cooked and drained or 2 pouches)

A handful of coriander leaves

1 long red chilli, finely sliced

Method:

1. First, prepare the spice paste: put all the ingredients into a food processor along with 1 tsp salt and blend until smooth, adding a splash of water if needed.

2. Cut the beef into 2.5cm cubes. Place a large non-stick saucepan over a high heat and add the oil. When hot, add the spice paste and cook, stirring, for one minute or until fragrant.

3. Add the beef and cook, stirring regularly, for five minutes until starting to brown. Add the stock, cinnamon, star anise and lime leaves. Bring to a low simmer, cover and cook gently for 45 minutes, stirring occasionally. Remove the lid and cook for a further 20 minutes or until the sauce is thickened and the beef is tender.

4. Increase the heat, stir in the coconut milk and tamarind paste and cook for a further five minutes. Meanwhile, if using pouches of rice, heat up according to the packet instructions. Season the curry with salt and pepper to taste and discard the cinnamon stick and star anise.

5. Divide the rice and curry between warmed bowls and top with coriander leaves and chilli slices to serve.

TO FREEZE: Let the curry cool then freeze in portions. Defrost fully overnight in the fridge, then reheat in a pan over a medium heat until hot all the way through.

BONUS: Lean stewing steak is high in protein and very low in saturated fat - less than 2% - compared with other cuts of beef.

Per serving:

613 cals

66g protein

19g fat

42g carbs

3g fibre

Miso stir fried greens with fried egg

"Super-delicious and quick to make, stir-fried greens are a perfect midweek meal when you want to feel like you've really done yourself some good," says Tom Kerridge. "There are so many flavours going on here, it's hard to believe this dish is as healthy as it is."

Ingredients:

(Serves 2)

3tbsp white miso paste

2tbsp soy sauce

1tbsp mirin

3-4tbsp water

1/2tsp vegetable oil

1/2tsp sesame oil

3 garlic cloves, finely chopped

2.5cm piece fresh ginger, julienned

125g tenderstem broccoli

125g asparagus

125g mangetout

175g cavolo nero, ribs removed and roughly chopped (100g prepared weight)

100g Chinese leaf cabbage, thickly shredded

100g rainbow chard, roughly chopped into thirds

1-cal sunflower oil spray

2 large free-range eggs

1tsp furikake (Japanese seasoning), to finish

Method:

1. In a small bowl, mix the miso paste, soy sauce and mirin with two tablespoons water until smooth.

2. Place a large non-stick wok over a high heat. When it is almost smoking, add the oils, garlic and ginger and stir-fry for 1-2 minutes, until the garlic is golden - don't let it burn.

3. Add the broccoli and asparagus with one tablespoon water. Stir-fry for one minute, then toss in the mangetout and stir-fry for a further one minute. Add a splash more water if the pan looks like it's drying out.

4. Add the cavolo nero, cabbage and miso mixture and stir-fry for one to two minutes or until the cabbage is cooked and wilted. Add the chard and cook for another minute, then remove the wok from the heat.

5. Place a medium non-stick frying pan over a high heat. Add a few sprays of oil, crack the eggs into the pan and cook for two to three minutes.

6. Divide the greens between warmed plates and top each portion with a fried egg. Sprinkle with furikake to serve.

BONUS: Filled to the brim with vitamins, antioxidants and minerals, greens are particularly rich in nutrients that help reduce muscle aches after exercising.

Per serving:

276 cals

21g protein

11g fat

20g carbs

9g fibre

Chocolate chia pudding

"Chia seeds are a great way of thickening and enriching a dish," says Tom Kerridge. "Dark chocolate adds a sophisticated note, while shop-bought custard ensures this deliciously rich and creamy pudding is quick and easy to make."

Ingredients:

(Serves 4)

500g light custard

100ml whole milk

1 vanilla pod, split and seeds scraped

30g good-quality cocoa powder

50g dark chocolate (70% cocoa solids), roughly chopped

1tbsp granulated sweetener

4tbsp chia seeds

180g raspberries

Method:

1. Pour the custard and milk into a medium saucepan and add the vanilla pod and seeds, cocoa powder, dark chocolate and sweetener.

2. Place over a medium-low heat and heat slowly, whisking gently until the chocolate is completely melted - this will only take a couple of minutes. Remove from the heat and discard the vanilla pod.

3. Add the chia seeds to the chocolate mixture and whisk again until well combined.

4. Divide half the raspberries between 4 small jars or glasses (about 280ml capacity). Spoon the chia mixture into the glasses and place in the fridge for 2 hours to chill.

5. Pile the remaining raspberries on top of the puddings to serve.

BONUS: Chia seeds are full of healthy omega-3 fatty acids, protein and fibre - which all help stave off hunger. And dark chocolate contains antioxidants which help you to recover after a workout.

Per serving:

301 cals

11g protein

33g carbs

13g fat

8g fibre

Lose Weight & Get Fit by Tom Kerridge is published by Bloomsbury Absolute. Available now.



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