The Clean and Lean Cook Book 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 2013 MartinWhitaker.co.uk 2
Volume 1 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 3 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book 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 2013 MartinWhitaker.co.uk 4
Volume 1 Breakfast 5 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book 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 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. 2013 MartinWhitaker.co.uk 6
Volume 1 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 Add all ingredients to a blender and whizz for 30 seconds and serve 7 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book 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 Add yoghurt and berries to a bowl Stir then sprinkle on nuts and serve 2013 MartinWhitaker.co.uk 8
Volume 1 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 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. 9 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book 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 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 2013 MartinWhitaker.co.uk 10
Volume 1 Poached eggs on rye toast Ingredients (serves 1) 2 slices of rye bread, toasted 2 whole eggs ½ teaspoon organic unsalted butter (optional) 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. 11 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book Dippy Eggs and asparagus soldiers Ingredients (serves 1) 2 eggs (still in shells) 4 or 5 asparagus spears 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 2013 MartinWhitaker.co.uk 12
Volume 1 Lunch 13 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book 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 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 2013 MartinWhitaker.co.uk 14
Volume 1 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 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. 15 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book 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 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. 2013 MartinWhitaker.co.uk 16
Volume 1 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 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. 17 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book 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 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. 2013 MartinWhitaker.co.uk 18
Volume 1 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 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. 19 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book 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 Mix all of the above ingredients together Serve with a large salad with your favourite leafy greens 2013 MartinWhitaker.co.uk 20
Volume 1 Dinner 21 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book 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) 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. 2013 MartinWhitaker.co.uk 22
Volume 1 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 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 23 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book 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 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 2013 MartinWhitaker.co.uk 24
Volume 1 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 25 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book 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. 2013 MartinWhitaker.co.uk 26
Volume 1 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 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. 27 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book 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!) 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. 2013 MartinWhitaker.co.uk 28
Volume 1 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 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. 29 2013 MartinWhitaker.co.uk
The Clean and Lean Cook Book 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. 2013 MartinWhitaker.co.uk 30