Welcome to volume two of my Clean and Lean Cook Book series

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2 The Clean and Lean Cook Book Welcome to volume two 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 2013 OneTakeFitness.com 2

3 Volume 2 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, post workout or as otherwise advised. 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 OneTakeFitness.com

4 The Clean and Lean Cook Book Contents Breakfasts 1. Kedgeree 2. Banana omelette 3. Ultimate breakfast Lunches 1. Warm goats cheese salad 2. Turkey burgers 3. Carrot and coriander soup 4. Stuffed courgettes 5. Prawn with chilli and lime salad 6. Mini falafels 7. Black bean and celery soup Dinners 1. Chicken jalfrazi 2. Moroccan beef stew 3. Keema Daal 4. Singapore fried rice 5. Salmon with lemon and dill 6. Chicken kebabs 7. Mince and dumplings Sundries 1. Cauliflower rice 2. Pesto 2013 OneTakeFitness.com 4

5 Volume 2 Breakfast OneTakeFitness.com

6 The Clean and Lean Cook Book Kedgeree Ingredients (serves 2) 500g smoked haddock fillets 2 hard boiled eggs 2 tbsp parsley 100g brown rice 50g butter 1tsp. Curry powder 1. Place fish in a large frying pan, cover with water and allow to simmer for minutes until fish is tender. 2. Meanwhile cook the rice in a separate pan. 3. Drain fish, remove and discard skin and bones and flake. 4. Chop the 2 hardboiled eggs 5. Mix together the fish, rice, chopped eggs, parsley, curry powder, butter and rice milk in a large pan. 6. Cook, stirring, until heated through and milk has been absorbed. 7. Serve and enjoy OneTakeFitness.com 6

7 Volume 2 Banana omelette Ingredients (serves 1) Coconut oil 1 banana 4 eggs, (1 full egg, 3 egg whites) sprinkling of cinnamon 1 tablespoon of almond butter (option) 1 tablespoon full fat Greek yoghurt or full fat natural yoghurt (option) Heat oil in non-stick pan. Slice the banana thinly and place into the pan, heat on a medium heat until they soften whilst the banana is warming, beat the eggs in a bowl Pour the eggs over the banana and cook on a medium heat- like you would an omelette. Stick it on a plate sprinkle on some cinnamon and whack on the optional almond butter of yoghurt and enjoy!! Enjoy with yoghurt or almond butter as a breakfast any day OneTakeFitness.com

8 The Clean and Lean Cook Book Ultimate breakfast Ingredients (serves 1) 2 Rashes grilled bacon (fat removed) preferably organic 2 Poached or scrambled eggs 2 Grilled tomato s 2 Wheat and gluten free sausages (e.g. Debbie and Andrew s 97% pork) Handful of spinach sautéed in a little olive oil or organic butter Handful of mushrooms, sautéed or grilled Cook as detailed above 2013 OneTakeFitness.com 8

9 Volume 2 Lunch OneTakeFitness.com

10 The Clean and Lean Cook Book Warm goats cheese salad Ingredients (serves 1) 125g Goats cheese Wild rocket Sundried or cherry tomatoes Pine nuts Walnut halves Balsamic vinegar Pre heat oven at 180c for minutes Place goats cheese in oven on tray covered in kitchen foil for 6-8 minutes Place a generous handful of washed fresh wild rocket on plate Chop 4-5 sundried or cherry tomatoes and spread across the rocket salad Sprinkle pine nuts and crushed snapped walnut halves over the salad Drizzle balsamic vinegar all over salad Place warm goats cheese in middle of salad and enjoy 2013 OneTakeFitness.com 10

11 Volume 2 Turkey burgers Ingredients (serves 2) 454g/1lb lean minced turkey ½ onion, finely chopped 1 chilli, finely chopped or ½ teaspoon dried flaked chilli (optional) Salt n pepper Mix together all the ingredients in a large bowl. Divide into 4 portions. Knead each portion until it is bound together. Roll into a ball and flatten out into a patty shape. Continue with the other 3 portions until you have 4 patties. Grill the patties until cooked to your likeness and serve with spicy roasted parsnips, roasted onions and salad, or wrap in a romaine lettuce leaf with sliced tomato, cucumber and fried onions (fried in coconut oil) OneTakeFitness.com

12 The Clean and Lean Cook Book Carrot and coriander soup Ingredients (serves 4) 454g/1lb lean sliced carrots Coconut oil 1 onion, sliced 1 tsp. ground coriander 1.2 litres (2 pints) vegetable stock or water Sea salt & black pepper to season Heat the coconut oil in a large pan and add the onions and the carrots and cook for 3-4 minutes until they begin to soften. Stir in the ground coriander and season well. Cook for a further minute. Add the vegetable stock and bring to the boil. Simmer until the vegetables are tender. Pour the mixture into a blender and blend until smooth -you may need to do this in 2 batches. Reheat in a clean pan and serve OneTakeFitness.com 12

13 Volume 2 Stuffed courgettes Ingredients (serves 4) 4 medium courgettes 2 tbsp. coconut oil 1 onion, finely chopped 150g carrots, grated 12 cherry tomatoes ½ tsp. paprika 1 tsp. cumin seeds Pinch of paprika ¼ tsp. turmeric 120g grated creamed coconut Preheat oven to 190C/375F/gas 5. Wash the courgettes and cut in half, length wise. Remove the flesh using a teaspoon leaving the shell intact then chop the flesh finely. Heat the oil and fry the onion for a few minutes, then add the carrots, courgette flesh, spices and cook, stirring frequently for 3 minutes Add the tomatoes and cook for a further 2 minutes. Put the mixture into the courgette shells making sure you cover the exposed part of the flesh Place the courgettes on foil in an oven proof casserole dish and cook for 45 minutes. Serve hot or cold on their own or with a green salad OneTakeFitness.com

14 The Clean and Lean Cook Book Prawn with chilli and lime salad Ingredients 1 red chilli finely chopped Bunch of coriander chopped Grated zest & juice of 1 lime Black pepper Cooked & peeled prawns Grated ginger 1 garlic clove chopped or crushed Put chilli, coriander, pepper, garlic, ginger & lime zest & juice into a bowl & mix well. Stir in the prawns & leave in the fridge for at least 10 minutes to marinade. Serve on bed of spinach, rocket or any of your favourite greens along with cucumber, tomato, green peppers and celery OneTakeFitness.com 14

15 Volume 2 Mini falafels Ingredients 400g tin chickpeas, drained, rinsed and dried with kitchen paper (the dryer you can get these the better the Falafels will turn out) 1 red onion, finely chopped 1 garlic clove, crushed 1 handful of fresh parsley, chopped Sea salt & freshly ground black pepper to season 1 tsp ground coriander 1 tsp ground cumin ½ tsp chilli powder 2 tbsp spelt flour (do NOT use ordinary flour) 2 tbsp coconut oil Place chickpeas, onion, garlic, parsley, spices, spelt flour, sea salt and pepper into a food processor or blender. Blend until fairly smooth. Shape to 12 balls, and then flatten into patty shapes. Heat the coconut oil in a frying pan, add the mini falafels and then quickly fry for 3 minutes on each side until lightly golden. Serve with salad. Option add a little mint and diced cucumber to 2 tablespoons full fat natural Greek yoghurt and serve as a dip on the side OneTakeFitness.com

16 The Clean and Lean Cook Book Black bean and celery soup Ingredients 1 50g dried black beans soak overnight 750ml (1 ¼ pint) water 1 onion, chopped 1 clove garlic, chopped 5 celery sticks, chopped including the leaves 1 bay leaf ¼ teaspoon cayenne pepper Sea salt and freshly ground black pepper to season Drain and rinse the pre-soaked beans, place them into a pan, cover with water and boil for 10 minutes Skim away any froth then remove from the heat, drain and rinse Put the cooked and rinsed beans into a clean pan with the measured amount of water, the onion, garlic, celery, bay leaf and cayenne pepper and bring to the boil. Reduce the heat and simmer for 60 to 90 minutes until the beans are soft (keep checking) Remove the bay leaf then blend the soup in a food processor or blender until smooth. Take care, this will be HOT! Add a little water to thin down if necessary. Season and serve OneTakeFitness.com 16

17 Volume 2 Dinner OneTakeFitness.com

18 The Clean and Lean Cook Book Chicken jalfrezi Ingredients (serves 4) ½ tsp. cumin seeds ½ tsp. coriander seeds 1 tsp. mustard oil 3 tsp. coconut oil 1 large onion, chopped 3 cloves garlic, crushed 1 tbsp. tomato puree 2 tomatoes, peeled and chopped 1 tsp. ground turmeric ½ tsp. chilli powder ½ tsp. garam masala 1 tsp. red wine vinegar 1 red pepper, chopped 1lb cooked chicken, chopped ½ pint chicken stock Coriander to garnish Grind the cumin and coriander seeds in a mortar and pestle, then reserve. Heat the mustard oil in a large pan until smoking, add coconut oil, garlic and onion then cook for 5 minutes. Add tomato puree, tomatoes, turmeric, chili powder, gram masala, vinegar and reserved seeds to pan and stir. Add the pepper and cook for 2 minutes then stir in chicken and stock and cook through for 10 minutes until thickened. Sprinkle with chopped coriander and serve with rice post workout only or salad / veggies 2013 OneTakeFitness.com 18

19 Volume 2 Moroccan beef stew Ingredients (serves 4) 454g/1lb lean diced steak coconut oil 2 onions sliced 1 tbsp. tomato puree 2 tsp. ground ginger 1 tsp. ground cinnamon generous pinch of saffron threads 300 ml water 400g can chopped tomatoes 400g can chickpeas 10 ml balsamic vinegar 225g bag young leaf spinach Sea salt and ground pepper to season Preheat oven to gas 4 180c fan 160c. Brown the meat in a frying pan (using a little coconut oil if required) for around 5 minutes, then set aside in a casserole dish. Heat a little coconut oil in a pan, then add onions, cover and cook for 5-8 mins until softened and start to brown. Stir in tomato puree, ginger, cinnamon and saffron cook for a minute stirring all the time. Pour in water, tomatoes and balsamic vinegar and bring to the boil. Add this mixture to the beef and stir in. Add chickpeas, stir together, place in oven for around an hour until it s thickened and meat is tender. Stir in spinach just before serving OneTakeFitness.com

20 The Clean and Lean Cook Book Keema Daal Ingredients 200g red split lentils 450g lean steak mince Sea salt & freshly ground black pepper to season 1 or 2 cloves crushed garlic I piece peeled ginger-grated-about 50g coconut oil 1 onion finely diced I pepper-any colour-finely diced 2 tsp coriander powder 1 tsp cumin powder 1/2 tsp turmeric powder 1 tsp chilli powder 1 tsp garam masala 1 bag baby spinach 1 small bunch fresh coriander-chopped Juice of 1 lemon Place the lentils in a pan and cover with water then simmer for 10 mins In another larger pan, heat the coconut oil and the fry onions until starting to brown. Add garlic and ginger and fry for another minute. Add coriander, cumin, turmeric, chilli and garam masala powders and fry for a further 2 minutes. Next, add the meat and stir until cooked Then add the peppers and the lentils and the water the lentils were cooked in. Finally, stir in spinach and chopped coriander and cook for another 2 minutes. Add the lemon juice and serve with salad OneTakeFitness.com 20

21 Volume 2 Singapore fried rice Ingredients 1 portion of steamed brown rice (approx. 50g) 2 handfuls of chopped Chinese leaves/pak choi/cabbage/broccoli 2 desert spoons of frozen peas or petite poi s (defrosted) 2 asparagus spears (chopped) 1 handful of mange tout (can be chopped if desired) ½ pepper, chopped 2 spring onions, chopped Coconut oil 2 teaspoons of curry powder Sea salt Sesame seed oil Steam the rice then set to one side Heat a tablespoon of oil in a large pan or wok and add the vegetables, add a pinch of salt and cook on a high heat for 1 minute. Add the rice, another pinch of salt and the curry powder and cook for another 2 minutes constantly stirring. Add a splash of sesame seed oil, stir and serve. Can be served hot or cold OneTakeFitness.com

22 The Clean and Lean Cook Book Salmon with lemon and dill Ingredients (serves 2) 2 Salmon steaks 1 Finely chopped shallot or onion ½ squeezed lemon juice Small handful chopped dill Olive oil Instructions Place enough tin foil on tray to cover the fish, place the salmon on the foil. Mix together 2 tablespoons of oil and the lemon juice. Put the oil mix over the fish, then top with the onion. Make a parcel with the foil then place into a steamer for 6-8 mins or bake in the oven for 8-10 mins. Once cooked, open the parcel, sprinkle the dill on top then close the foil for 1-2 min. Serve with seasonal veg or side salad OneTakeFitness.com 22

23 Volume 2 Chicken kebabs Ingredients (serves 2) 2x chicken breasts (skinless) 1 onion, chopped 2cloves garlic, crushed 1 tablespoon olive oil Juice of 1 lemon Large pepper, roughly chopped Freshly ground black pepper 200g Full Fat, natural Greek yoghurt Quarter skinned cucumber Either blend the chopped onion, garlic, olive oil, lemon juice and black pepper together or if you don t have a blender or food processor just grate everything into a bowl until you have a paste. Cut the chicken breasts into chunks and coat in the mixture. Marinade in the fridge for at least 2 hours (overnight is better) Soak bamboo or wooden skewers in water for 30 mins then thread the chicken and chopped pepper onto each skewer Grill until cooked Serve with salad and cucumber dip, made by chopping the cucumber and mixing with the Greek yoghurt and black pepper. Can be eaten hot or cold OneTakeFitness.com

24 The Clean and Lean Cook Book Mince and dumplings Ingredients (serves 4) For the mince 2 tbsp coconut oil 1 large onion, thinly sliced 2 garlic cloves, finely chopped 2 celery sticks, peeled, finely sliced 2 medium carrots, diced 500g/1lb 2oz lean beef mince 1 x 400g/14oz can chopped tomatoes 2 tbsp tomato purée 350ml organic beef stock (Antony Worrall Thompson are the best) 1 bay leaf Sea salt and freshly ground black pepper For the dumplings 250g/10oz rice flour plus extra for rolling 2 tsp baking powder ½ tsp fine sea salt 2 tbsp chopped fresh parsley Heat the oil in a large saucepan or flameproof casserole and cook the onion, garlic, celery and carrots for 15 minutes, stirring occasionally until soft and pale golden-brown. Add the mince and cook for a further five minutes. Add the tomatoes, tomato purée, beef stock, and bay leaf OneTakeFitness.com 24

25 Volume 2 Add a good pinch of salt and freshly ground black pepper. Bring to the boil, then reduce the heat and simmer gently for 20 minutes, stirring occasionally. For the dumplings Put the flour in a bowl and stir in the baking powder, salt and parsley. Make a well in the centre and add enough cold water - you ll need around 200ml/7fl oz - to mix to a soft, spongy dough. Use lightly floured hands (rice flour) to roll into 12 small balls. Place the dumplings carefully on top of the mince. Cover with a tight-fitting lid and cook over a medium heat for minutes, or until the dumplings are cooked through and well risen. Serve with steamed veggies Note: Dumplings can ONLY be consumed as part of a carbohydrate meal, due to the carbohydrate content of the rice flour OneTakeFitness.com

26 The Clean and Lean Cook Book Pesto Ingredients ½ a clove of garlic, chopped sea salt and freshly ground black pepper a good handfuls of fresh basil, leaves picked and chopped a handful of pine nuts extra virgin olive oil a small squeeze of lemon juice Pulse the garlic with a little pinch of salt and the basil leaves in a food processor. You can add a bit more garlic if you like. Add the pine nuts to the mixture and pulse again. Turn the mixture into a bowl and stir in the olive oil you need just enough to bind the sauce so make sure it doesn t get too runny Add a squeeze of lemon juice then refrigerate to for further use Cauliflower rice Add cauliflower to a food processor and blend until a rice like consistency has been reached. Steam and serve with your choice of main course (e.g. chilli) 2013 OneTakeFitness.com 26

27 Volume 2 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 Volume Two, First Edition; August 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 OneTakeFitness.com