Time to get clean and lean!
Supermodels and film stars keep themselves in tip-top shape with the recipes in James Duigan’s “Clean and Lean Diet Cookbook”, and so can you! Here are a couple of his simple, healthy and delicious meals for you to try…
The key to eating clean and lean: only eat lean light proteins, simply cooked, and foods that are unprocessed and close to the way nature made them. Meals should include three key elements: protein (chicken, lamb, salmon, prawns), fat (avocado, nuts, seeds, olive/ coconut oil), and a rainbow of vegetables (spinach, peppers, broccoli, sweet potatoes).
James advises that you cut out these stress-inducing foods:
- Sweets and sugary snacks give you a quick burst of energy, but then cause your blood-sugar levels to crash, leaving you feeling sluggish, stressed and with poor concentration.
- Processed foods are full of junk and deplete the levels of vitamins and minerals in your body, leaving you more prone to stress. Stick to clean, lean, natural foods.
- Junk food, which is high in bad fats (burgers, chips, kebabs, etc), lowers your concentration levels and increases your stress levels.
- Salty foods increase your blood pressure, making you more prone to stress. The worst offenders are processed meats such as ham and bacon, and processed foods that are stuffed with salt.
- Coffee – too much caffeine stresses out your system by constantly flooding your body with the fat-storing hormone cortisol. Stick to one or two cups of organic coffee a day.
- Alcohol – people mistakenly think it will help them to unwind after a hard day, but it has the opposite effect, just stressing your whole system further. Alcohol is also full of sugar which makes you toxic and fat.
1 tablespoon olive oil
1 onion, finely chopped
1 teaspoon ground coriander
1 teaspoon curry powder
275g brown rice, cooked and drained
4 naturally smoked mackerel fillets, flesh flaked off the bone
Sea salt and freshly ground black pepper
2 hard-boiled organic eggs, peeled and quartered, to garnish
- In a large frying pan, heat the oil and gently fry the onion, until soft and translucent.
- Add the ground coriander and curry powder and continue frying for a further 2-3 minutes. Stir in the rice, the peas and the fish. Cook over a low heat, stirring continuously.
- Serve garnished with the eggs.
Lemongrass and Coconut Prawns with Glass Noodles
20 tiger prawns, raw and unpeeled
2 tablespoons sesame oil
2 garlic cloves, crushed
2 lemongrass sticks, very finely chopped
5cm piece of fresh ginger, peeled and grated
1 green chilli, finely sliced
50g creamed coconut
2 kaffir lime leaves, shredded
2 tablespoons tamari soy sauce
1 tablespoon fish sauce
250g glass rice noodles
1 bunch of coriander, to garnish
1 lime, quartered, to garnish
- Rinse the tiger prawns under cold water.
- In a wok, heat the oil and gently fry the garlic, lemongrass, ginger and chilli until well softened. Add the creamed coconut, 120ml boiling water and the kaffir lime leaves. The sauce should be of a thick consistency. Simmer for approximately 5 minutes; do not allow to boil.
- Add the prawns and continue to cook until they have turned pink.
- Add the soy sauce and fish sauce and taste. Add more of both if needed to adjust the flavour.
- Meanwhile, cook the noodles according to the packet instructions.
- Serve the prawns over the noodles, sprinkled with coriander and a wedge of lime on the side.