Berry smoothies are a great way to start your day. Strawberries, blueberries and other members of the berry family are packed to the brim with healthy nutrients such as flavanols. But new research suggests that if you use some common smoothie ingredients alongside them, you may have been unknowingly depriving yourself of all the benefits on offer. 

A new study published in the Royal Society of Chemistry’s journal Food And Function by researchers at the University of California suggests that using ingredients which contain polyphenol oxidase—an enzyme commonly found in fresh produce that is responsible for turning some fruits and vegetables brown when you slice them—can significantly limit the absorption of flavanols in the body. 

That’s not good news because flavanols are highly beneficial for your health. These powerful antioxidants have been found to help improve brain function and lower blood pressure. In fact, the US industry body, the Academy of Nutrition and Dietetics issued a guideline in 2022 which recommended that everyone should try to consume 400 to 600 milligrams of flavanols a day (190g of blueberries contain 10 milligrams).

In the study, healthy male participants were instructed to drink one of two smoothies: one made with just a banana and the other made with berries, alongside a capsule containing flavanols only. Researchers analyzed their blood and urine samples, and found that participants who drank the banana smoothie had almost 84% lower levels of flavanols in their body than the berry group. Such a significant drop cannot be entirely ascribed to chance or measurement error.   

It’s a small and preliminary study, and more research is needed to understand the complex interactions of different nutrients in the human body. However, the researchers noted that it’s a clear indication that we may need to rethink how we make our smoothies. 

To reap all the health benefits from flavanol-rich fruits and vegetables, you may wish to consider mixing them with ingredients that are low in polyphenol oxidase, which includes yogurts, oranges, mangoes and pineapples. 

At the same time, you shouldn’t be ditching smoothies with fruit and vegetables high in the enzyme. Bananas and apples remain great smoothie ingredients with their own unique health benefits to offer. They contain many essential vitamins and antioxidants, and are particularly rich in fiber that feeds healthy gut bacteria.

Even if you know the kind of things you should be eating to have a healthy diet, it’s not always easy to put that knowledge into practice. Our extensive recipe library can help, because we always share recipes for meals and snacks that follow sound nutrition principles to ensure they can be eaten as part of a healthy diet. So if you’re looking for quick, easy and healthy dinner ideas, protein-packed snacks to eat after a workout, or even a new protein shake recipe, we’ve got you covered.

A lack of time should never be a barrier to eating a healthy and tasty meal, and if you have just 10 minutes to spare we guarantee that we can help you prepare something delicious with our advice and recipes. Put down the takeaway menu, delete Deliveroo and Uber Eats, and instead enjoy a quick meal that will save you money and leave you feeling full, happy and healthy.

We’ve taken a shine to WW, the company formerly known as Weight Watchers, recently. When we asked one writer to review the WW app, he ended up losing 10kg in four months.

We like it even more now we’ve heard about WW’s features for people affected by diabetes – that’s about 20% of people in the UK, if you include those with prediabetes. If someone with Type 2 diabetes joins WW, their PersonalPoints will be set up to encourage them to eat foods that will have less of an impact on their blood sugar, such as lean protein, legumes and healthy fats.

There are also plenty of diabetes-friendly healthy recipes to try, like these two from the Everyday Cookbook by WW, shared exclusively with Coach. The first, tzatziki turkey burgers with courgette fries, swaps a bread bun for lettuce, and the combination of herbs, tangy pickled onion and tzatziki makes sure it’s still packed full of flavour.

Fair warning: the second recipe requires an air fryer. If you don’t own one already, you may well be persuaded to buy one once you feast your eyes on the spiced corn ribs.

Tzatziki Turkey Burgers With Courgette Fries

429 calories per portion

Ingredients (Serves Four)

• 45g wholemeal bread
• 500g turkey breast mince
• 150g light feta, crumbled
• ½tbsp dried mint
• ½tbsp dried oregano
• ½tbsp cumin seeds
• 40g pitted black olives, finely chopped
• 1 small red onion, thinly sliced
• 2tbsp red wine vinegar
• 1tbsp agave syrup
• 3tbsp plain flour
• 750g courgettes, cut into batons
• 1tbsp olive oil
• 4-8 large lettuce leaves

For the tzatziki

• 200g fat-free natural Greek yogurt
• 150g cucumber, deseeded and grated
• ½tbsp dried mint

Method

1. Blitz the bread into crumbs in a food processor, then put in a mixing bowl with the turkey, mint, oregano, cumin seeds, olives and half the feta. Season and mix everything together well, then shape into four patties.
2. Mix the red onion, vinegar and agave syrup in a small bowl and set aside. In another small bowl, mix the tzatziki ingredients and season to taste.
3. Preheat the oven to 220°C/200°C fan/gas mark 7 and line a large baking tray with baking paper. In a large mixing bowl, whisk the flour with 3tbsp of cold water to make a smooth batter, then season well. Add the courgettes and toss to coat, then spread them out on the baking tray and bake for 10 minutes.
4. Meanwhile, heat the oil in a nonstick frying pan over a medium-high heat. Add the patties and cook for two to three minutes each side until golden. Turn the courgette fries over and put the patties on another baking tray. Bake the courgettes and patties for 10-15 minutes until the patties are cooked and the courgette fries are crisp. Season the fries to taste.
5. Drain the onions and add some of the pickling liquid to the tzatziki to taste. Wrap the patties in lettuce leaves and serve topped with the tzatziki, the remaining crumbled feta and the red onion, with the courgette fries on the side.

See related

• Olympian Michelle Griffith-Robinson On How Prediabetes Can Affect Anyone
• How To Find Out If You Have Prediabetes And What You Can Do About It
• Six Myths About Diabetes To Be Aware Of

Spiced Corn Ribs

239 calories per portion

Ingredients (Serves Two)

• 2 corn on the cobs (about 130g each)
• 1tbsp sunflower oil
• 1½tsp smoked paprika
• 50g fat-free natural Greek yogurt
• ½ lime, zested and juiced

Method

1. Carefully slice the bottom off each corn cob so it stands flat. Stand one cob up on its cut end, insert a very sharp knife into the centre of the top of the cob and carefully slice the cob in half lengthwise, using a see-saw motion. Repeat with the other cob.
2. Put each cob half on a cutting board, cut-side up. Cut through the core lengthways, so you slice each half into two or three “ribs”. Each rib should be roughly three to four corn kernels wide.
3. In a large bowl, combine the oil and paprika, then season well. Add the ribs and use your hands to toss them in the oil mixture until evenly coated.
4. Preheat the air fryer to 200°C. Arrange the corn ribs in the basket, in a single layer if possible. Air-fry for 8-10 minutes until the ribs curl and the kernels are golden – if you want them crisp, cook them for the full 10 minutes.
5. Meanwhile, combine the yogurt with the lime zest and juice, and season to taste with freshly ground black pepper. Serve the corn ribs drizzled with the yogurt dressing.

Veganuary encourages people around the world to try going vegan for January. There are many reasons why you might choose to go vegan, but this year the organisation behind Veganuary is throwing the spotlight on how a vegan lifestyle can reduce your environmental impact with an advert featuring Bigfoot.

According to a recent YouGov survey of just over 2,000 British people, a record 34% were interested in trying a vegan diet. “As more people become aware of the incredible impact our food choices have on the health of our planet, attitudes towards eating vegan are changing,” says Toni Vernelli, Veganuary’s head of communications. “It is incredibly exciting to see one-third of Brits are interested in trying a plant-based diet, something that would have been inconceivable just a few years ago.”

Going vegan – even for a month – brings a new set of challenges. How do you keep your diet varied, nutritious and interesting? Sign up to join the free Veganuary challenge and you’ll have access to plenty of free recipes, resources, inspiring daily emails and support from others undertaking the challenge.

We can help, too. We have expert advice on what you should know about a vegan diet, as well as tips for planning a vegan diet so Veganuary doesn’t leave you hungry. We’ve also got plenty of delicious vegan recipes, including five of our favourites below and if the cooking gets a bit much, turn to these vegan recipe boxes and healthy meal delivery services.

Vegan Recipes

Chickpea omelette

This high-protein vegan omelette – the recipe comes from The Vegan Athlete’s Cookbook – is made with chickpea (gram) flour, a brilliant egg substitute for vegans because it is rich in protein, fibre and iron. See the recipe

Vegan burrito

This satisfying bean and veg burrito from Naturally Stefanie by Stefanie Moir is full of punchy flavours and plenty of protein to ensure you’re not hungry an hour later. It’s easy to make and easy to demolish for lunch or dinner. See the recipe

Tropical chia pudding

Pep up your breakfast with this make-in-advance tropical chia pudding from Chef Day Radley of the Vegan Chef School. Chia seeds are high in protein and this breakfast dish is packed with flavour thanks to the coconut, lime and cinnamon. See the recipe

See related 

• Does The Vegan Diet Have Advantages For Amateur Athletes?
• Chef Day Radley’s Top Tips For Easy Vegan Breakfasts
• Allplants Review: An Exceptionally Tasty Vegan Meal Delivery Service
• The Best Vegan Protein Powders To Help Your Body Recover After A Workout

Smoky aubergine veggie chilli

This veggie chilli recipe from the WW Veggie & Vegan cookbook takes just 40 minutes to make and delivers on the flavour front as well as ensuring you get your five-a-day. See the recipe

Spiced parsnip, sweet potato and lentil soup

As comforting as a hug and perfect for a cold January day, this punchy spiced soup recipe comes from My Vegan Year: The Young Person's Guide To Going Plant-Based by Niki Webster. See the recipe

Nigel Mitchell is a sports nutritionist who has spent decades advising the very best on how to fuel their training to maximise performance, with his Rolodex of clients including British Cycling, Team Sky and British Athletics.

Nigel knows his onions, then – and all his other vegetables and foodstuffs. So when he tells you that mixing tuna and baked beans and throwing them in a pitta is a great meal, pay attention because it’s advice coming from the very top.

“When you say sports nutrition, people tend to think of supplements, but actually a recipe as simple as beans, tuna and pitta covers most of your nutritional needs,” says Mitchell. “It provides high-quality protein, omega 3 fats, complex carbohydrates, B vitamins and a host of other micronutrients.”

The recipe is taken from Mitchell’s new book The Cyclist’s Cookbook: Food To Power Your Cycling Life, which is laden with accessible recipes to help people power their cycling, or indeed any other sport.

We particularly liked this recipe because it is so simple, and uses ingredients many of us will already have stashed in the cupboard or freezer.

“I use this one a lot when I have been away for a few days and get home and have nothing fresh in the house,” Mitchell writes in the book. “I always keep a packet of pitta bread in my freezer for just such emergencies.”

Ingredients (Serves One)

• 1 (67g) wholemeal pitta bread
• ½ can (210g) reduced-sugar baked beans
• 1 small can (72g) tuna in spring water

Method

1. Pour the beans into a bowl and mix in the tuna. Heat in the microwave for about 60 seconds (they do not need to be piping hot).
2. Cut the pitta bread across the middle and, using a knife carefully, open the pitta like an envelope. Scoop a good spoonful of the beans and tuna into each half of pitta.
3. If you have a toaster with wide slots, you can put the filled pitta in it and toast for about three minutes or place under a grill, again for about three minutes on each side.

See related

• How To Nail Sports Nutrition On A Budget
• How To Fuel For A 100-Mile Sportive

Nutritional Information

Nigel Mitchell’s book The Cyclist’s Cookbook: Food To Power Your Cycling Life (GCN, £16.99) is out now

Winter is almost here and many of us are heading back into the office, which can only mean one thing – the fight for microwave access at lunchtime is about to get fierce as everyone tries to heat up their soup.

That fight should not deter you from eating soup, of course, and if you’re on the hunt for a new recipe to brighten up your lunchtime this winter then we enthusiastically suggest trying this spiced parsnip, sweet potato and lentil soup recipe.

The veg-filled recipe is taken from My Vegan Year: The Young Person's Guide To Going Plant-Based by Niki Webster (£14.99, Welbeck Children’s), which is available to pre-order now. 

Ingredients (Serves Four)

For the soup

• 1 large red onion, finely chopped
• 2tbsp olive oil
• 1tbsp curry powder
• 1tsp smoked paprika
• 3 garlic cloves, sliced
• 2 parsnips, cubed
• 1 large sweet potato, peeled and cubed
• 200g red lentils, rinsed
• 1.4 litres veg stock
• 3 tomatoes, sliced
• Big pinch of sea salt to taste
• Pinch of black pepper
• Pinch of red chilli flakes
• 3tbsp coconut cream or plant-based yogurt alternative

For the croutons

• ½ baguette or 2 slices of chunky bread
• 3tbsp olive oil
• 2tbsp nutritional yeast
• ½teaspoon salt
• 1tsp garlic powder
• Pinch of black pepper

To serve

• Plant-based yogurt alternative
• Chilli flakes

See related

• This Broccoli And Stilton Soup Recipe Is The Ideal Healthy Winter Lunch
• Healthy, Spicy Tomato Soup Recipe
• A Seriously Tasty Lentil Soup Recipe

Method

For the soup

1. Add the oil to a large frying pan and heat to a medium heat. Fry the onion for eight to 10 minutes until soft and caramelising.
2. Add the curry powder and paprika, and stir to combine. Add in the garlic and stir for another few minutes.
3. Add the parsnips, sweet potato, tomatoes, lentils and stock. Cover and simmer for 15-20 minutes until the lentils are tender.
4. Add the coconut cream, salt, pepper and chilli to taste.
5. Blend with a hand blender to your desired consistency, but it’s best if you leave some texture in the soup.
6. Serve, topped with the croutons (below), plant-based yogurt and chilli.

For the croutons

1. Preheat the oven to 180℃.
2. Mix the oil, nutritional yeast, salt and garlic powder in a large bowl.
3. Toss the bread in this mixture. Use your hands to get all the bread coated.
4. Transfer to a baking tray and bake for 10-15 minutes, until golden brown and crispy.

Protein shakes and coffee are probably the two drinks most beloved by gym-goers of all stripes. Coffee to perk you up pre-workout and a protein shake to refuel your muscles afterwards. Two excellent drinks and a pairing that can be combined into one all-conquering summer superdrink. Just use this iced coffee recipe from David Templer.

“Enjoy this iced coffee drink as an afternoon pick-me-up or drink it 30 minutes before your workout to give you a boost while packing in the protein,” says Templer.

The recipe below suggests using vanilla flavour protein powder, but Templer says mocha or chocolate powder would work too. Read our recommendations of the best protein powder to discover which brand we think makes the best-tasting chocolate powder.

If this doesn’t hit the spot, browse these 23 protein shake recipes for more inspiration.

Iced Coffee Protein Shake Recipe

Ingredients (Serves One)

• 30g vanilla whey protein powder
• 300ml milk (of your preference, Templer recommends coconut or unsweetened almond milk)
• Coffee

Method

1. The preparation starts the night before. Make a regular hot coffee (as strong as you like) and then pour it into an ice tray. Pop the coffee in the freezer overnight so it turns into ice cubes of coffee. Make a lot if you want to enjoy iced coffee all week long.
2. Mix 30g of vanilla whey protein powder with 300ml of your choice of milk and give it a shake until the protein and milk have blended together. Use milk that’s at room temperature if possible so the coffee ice cubes of melt sooner.
3. Pop your coffee cubes out of the tray and into a glass, then pour the milk mixture over. Top it up with normal ice if needed or if you want a weaker coffee.

Nutritional Info

Calories 174 Protein 30g Carbs 26g Fat 5g

*Using 300ml coconut milk

Throwing a salad together is a great option when you’re in a hurry or it’s the height of summer, especially if it’s full of nutrient-rich ingredients that will supplement your training. 

Bresaola And Peach Salad Recipe

This bresaola and peach salad recipe has been provided by chef Karol Gladki.

Ingredients (Serves One)

• 150g of bresaola
• 1 peach
• Handful of rocket
• 2tbsp extra virgin olive oil
• 1tbsp sherry vinegar
• Ground pepper to taste

Method

1. Slice the peach. 
2. Mix the slices with the bresaola and rocket. 
3. Add the olive oil, sherry vinegar and ground pepper to season.

Parma Ham And Bresaola Salad Recipe

Ingredients (Serves One)

• ½ peach
• ½ red onion
• 50g Parma ham
• 25g bresaola
• 50g mixed rocket and watercress
• 1tbsp olive oil
• 1tbsp balsamic vinegar

Method

1. Slice the peach into segments and the red onion into rings. 
2. Toss with the ham, bresaola, rocket and watercress. 
3. Dress the salad with the olive oil and balsamic vinegar.

Calories 359kcal, protein 29g, fat 23g, carbs 14g.

Salmon And Prawn Salad Recipe

Ingredients (Serves One)

• ¼ cucumber
• ¼ onion
• 100g prawns, cooked
• 60g salmon flakes
• 2 handfuls of spinach leaves
• 2tbsp Greek yogurt
• 1tbsp mustard
• 1tsp Dijon mustard
• 1 lemon slice

Method

• Slice the cucumber and dice the onion. 
• Toss with the prawns, salmon and spinach leaves. 
• Mix the Greek yogurt with the mustards and dress the salad with it. Serve with a lemon slice.

Calories 265kcal, protein 37g, fat 7g, carbs 15g.

Vegetarian Bean Salad

Ingredients (Serves One)

• 2 eggs
• ½ red chilli
• Handful of baby plum tomatoes
• 100g chickpeas
• 100g kidney beans
• 10g coriander
• 1tbsp guacamole

Method

• Boil the eggs for ten minutes, leave to cool, then shell and halve them. 
• Thinly slice the chilli and halve the tomatoes, then toss then with the eggs, chickpeas, kidney beans and coriander. 
• Top with the guacamole.

Calories 448kcal, protein 29g, fat 17g, carbs 41g

Drinking protein powder mixed with water can become quite monotonous, even when you’ve chosen using our guide to the best protein powders – most of us can only afford to buy one flavour at a time after all. But all you need to turn your protein powder into a tasty treat is a blender and a little creativity – and while you’ll have to take care of the former yourself, the latter is supplied free here in the recipes from professional athletes, PTs and nutritionists.

Many of the recipes use milk instead of water, and although this will increase the calories you’re consuming, it may help to increase both muscular size and strength after a gym session. Research suggests that taking protein with carbs during the post-workout window hastens muscle recovery thanks to a faster replenishment of glycogen stores.

As well as peanut butter and other nut butters – which add an extra protein hit, healthy fats and a delicious creamy taste – fruit is widely used. Obviously fruit is good for you, but don’t fool yourself into thinking you’re knocking off multiple portions of your five-a-day in one glass. Blending releases sugars from the fruit, so advice from the NHS cautions that no matter how much fruit you throw in or how much you drink, it only counts as one portion a day.

If you like the idea of freestyling but also like to keep a close eye on your macros, the Nutribullet Balance blender comes highly recommended. Scales are built into the base and you can tell a partner app what you’re adding so it’ll calculate the calories and other nutritional information. The beaker comes with a protein shaker top so you can blend, screw on the lid and throw it in your gym bag for later.

Read on for recipes that cover every type of situation and every time of day.

1. Chocolate And Peanut Butter Recovery Shake

This shake is the first of two recipes from double Olympic taekwondo champion Jade Jones, who is an ambassador for Optimum Nutrition.

“I usually make this smoothie straight after a training session because it contains whey, which is a fast-digesting protein that helps to support muscle recovery ready for my next workout,” says Jones. “The protein from the peanut butter and the yogurt helps to rebuild and repair the muscles too, and it tastes great.”

Just make sure you’re working as hard as an Olympic champion would because this shake contains 556 calories, along with a healthy 48g of protein and 59 of carbs.

• 100g natural low-fat yogurt
• 1 scoop of Optimum Nutrition 100% Gold Standard Whey Chocolate Peanut Butter
• 1 large banana
• 100g blueberries
• 200ml milk
• 1tbsp peanut butter

2. Morning Super Greens Smoothie

“I tend to have a super greens smoothie just before my morning workout because it’s jam-packed with goodness and feels like the perfect way to kick-start the day,” says Jones.

Blend together the below for a fruit and veg-filled shake that’s loaded with useful vitamins and minerals. At 414 calories with 39g of protein, 30g of carbs and 14g of fat it’s certainly got enough in it to fuel a workout.

• 100g natural low-fat yogurt
• 1 scoop of Optimum Nutrition 100% Gold Standard Whey Unflavoured
• 200ml almond milk
• 1 kiwi fruit
• ½ banana
• ½ medium avocado
• 1 handful of spinach
• 1 handful of kale

3. Fighting Fit Shake

This simple shake recipe comes from former pro boxer and Pure Brand Nutrition ambassador Tony Bellew. All you have to do is blend the below for a nutty, chocolatey treat that also contains a healthy portion of fruit.

• 1 cup chocolate almond milk
• 1 cup plain almond milk
• 1 scoop Pure Brand Nutrition Genesis19 Belgian Chocolate protein powder
• ½ frozen banana
• ¾ cup frozen mixed berries
• 1tbsp peanut butter

4. Breakfast Shake

If you don’t have time for a sit-down breakfast, then this high-protein smoothie, which also contains good fats, fibre and a ton of vitamins and minerals, will keep you fully fuelled until lunch. “This fruity breakfast beverage contains cashew nuts and cinnamon, which can help stabilise blood sugar levels and prevent hunger pangs to give you a sustained release of energy all morning,” says personal trainer and Multipower ambassador Anthony Nyman. The yogurt and whey powder increase the protein content, while the pineapple and blueberries are packed with antioxidants and other health-boosting compounds.

• 200g Greek yogurt
• 50g pineapple, roughly chopped
• 30g blueberries
• 1 scoop of whey protein isolate
• A handful of cashew nuts
• A pinch of cinnamon
• Water, to taste

5. Pre-workout Protein Shake

If you want to have the best workout possible, make sure you give your muscles all the fuel they need to perform to their maximum potential for the duration of the session. That’s what this performance-boosting smoothie helps to do, if you drink it an hour before training. The oats provide a steady stream of carbs for fuel while the protein powder will provide the amino acids that prevent too much muscle breakdown and encourage new muscle growth. “The banana in this creamy shake provides plenty of potassium, which helps to support muscle function during exercise,” says nutritionist Clare Baseley (forgoodnessshakes.com). Coconut water is high in other electrolytes to aid hydration and muscle contractions.

• ½ a banana
• A handful of porridge oats
• 1 scoop vanilla whey protein
• 1tbsp flaxseeds
• 330ml coconut water

Chill all the ingredients in the fridge, blend them until smooth, then sprinkle some desiccated coconut on top and drink immediately.

6. Recovery Citrus Shake

After a hard training session your body is crying out for high-quality protein to repair damaged muscle tissue so it can grow back bigger and stronger. But your body needs more than just protein to recover quickly. “In addition to plenty of muscle-building protein, this citrusy and refreshing smoothie also contains vitamin A-rich carrots to help support your immune system which can be weakened by long and intense training,” says chef Dee Chauhan.

• ½ a carrot, peeled and sliced
• ½ an orange, peeled and chopped
• ¼ of a cantaloupe melon, peeled and chopped
• 1 scoop whey protein powder
• 125ml cashew nut milk
• 50ml water
• A handful of ice

7. Muscle-Building Shake

Aiming to build muscle mass? Then you need to be eating more of the right kind of calories from carbs, fats and protein, which will give your body the energy surplus it needs to add size faster. “Upping your calorie intake with healthy ingredients is crucial if you’re trying to add size, which is why this smoothie features nutritious and calorie-dense ingredients like dark chocolate and coconut milk – as well as a good serving of fast-acting whey protein,” says nutrition specialist Scott Baptie (foodforfitness.co.uk).

• 20g dark chocolate (85% cocoa)
• 100ml coconut milk
• 25g scoop whey protein isolate
• Pinch of cinnamon
• 1 banana
• 50g porridge oats, soaked in 100ml of water for five to 10 minutes

8. The Incredible Bulk Vegan Shake

If you’re looking for a plant-based shake, you can simply substitute the whey protein used in most of the shakes on this page for a vegan protein powder, though there are a few with other ingredients you’ll also need to switch out. Or you can just enjoy one of these two vegan shake recipes created by the good people from Starks Fitness. The recipes feature Starks Fitness’s own vegan protein powder, but any plant-based vanilla protein will work.

Blend these ingredients for a fruity and refreshing shake that tastes a little like a Twister ice lolly. Sold!

• 200ml coconut milk
• 1 scoop SF Nutrition Vegan Madagascan Vanilla Protein
• Handful of spinach
• 50g pineapple
• ½ a banana
• ½ a lime

9. Wonder Berry Vegan Shake

This filling shake uses almond milk as well as vegan powder to keep it plant-based, with blueberries and strawberries thrown in to add flavour and antioxidants.

• 200ml almond milk
• 1 scoop SF Nutrition Vegan Madagascan Vanilla Protein
• 20g blueberries
• 20g strawberries
• ½ a banana
• 1tsp flaxseeds

10. Super Strawberries Protein Shake

One regular strawberry contains 20% of your RDA of recovery-improving vitamin C, which is why this recipe contains five.

• 1 scoop of strawberry whey protein
• 5 strawberries, stalks removed
• 400ml milk
• 1tsp vanilla extract
• Water, to taste

11. Power Latte Protein Shake

Trade your normal morning coffee for a bonus hit of calcium-heavy almond milk and insulin-regulating cinnamon.

• 1 scoop of vanilla whey protein
• 100ml chilled coffee
• 300ml almond milk
• 1tsp cinnamon
• Water, to taste

12. Punchy Chocolate Peanut Protein Shake

Like liquid Snickers in a glass (but a lot healthier) with high levels of heart-healthy monounsaturated fat.

• 1 scoop of chocolate whey protein
• 400ml milk
• 1tbsp peanut butter
• 2tsp cocoa powder
• Water, to taste

13. Fruit Fusion Protein Shake

Winter’s the best time of year to enjoy seasonal citrus fruits, when their levels of health-boosting vitamin A are highest.

• 1 scoop of plain whey protein
• 1 orange, peeled
• 400ml pineapple juice
• 1 banana, sliced
• Water, to taste

14. Berry Blast Protein Shake

• 1 scoop of strawberry whey
• Handful of blueberries
• Handful of raspberries
• 200ml milk
• Water, to taste

15. Energy Banana Protein Shake

One banana contains 25% of your RDA of brain-boosting vitamin B6.

• 1 scoop of vanilla whey protein
• 400ml coconut milk
• 2tsp honey
• 1 banana, sliced
• Water, to taste

16. Blue Flu Fighter Protein Shake

• 1 scoop of strawberry whey
• Handful of blueberries
• Handful of blackberries
• 2tsp manuka honey
• Water, to taste

17. Healthy Honey Protein Shake

• 1 scoop of vanilla whey protein
• 2tsp manuka honey
• 1tsp vanilla extract
• 400ml coconut water
• Water, to taste

18. Green And Lean Protein Shake

• 1 scoop of chocolate whey
• 2tsp supergreens
• Handful of kale
• 1tsp flaxseed oil
• Water, to taste

19. Big Breakfast Protein Shake

This morning milkshake has four different sources of bulk-building protein.

• 1 scoop of vanilla whey
• Handful of porridge oats
• 1tbsp Greek yogurt
• 400ml almond milk
• Water, to taste

20. Great Grape Protein Shake

The grapes are a great source of vitamin C, potassium and manganese and the berries contain plenty of antioxidants, while chia seeds deliver an extra hit of protein.

• 2 scoops vanilla flavour protein powder
• Handful of purple grapes 
• Handful of blueberries
• 1tsp dry chia seeds
• 1tsp flaxseed oil
• 120ml of water

21. Oat-Some Energy Protein Shake

Anything with bananas and oats is going to be packed with energy making this the perfect pre-workout, energy boosting concoction. As well as energy this shake will help to prevent muscle cramping and sustain your blood sugar too. 

• 2 scoops banana or vanilla-flavoured protein powder
• 2tbsp of rolled oats
• 2 bananas
• 240ml of unsweetened almond milk 
• 120ml of cold water
• ¼tsp of cinnamon
• 1tsp of honey
• 4 ice cubes

22. Chocolate And Peanut Butter Protein Shake

Who doesn’t like chocolate and peanut butter together? As well as being a decadent mixture of two milkshake favourites, this recipe is actually good for you. The peanuts are full of good stuff including protein, folate, vitamin E and manganese.

• 2 scoops of chocolate protein powder
• 1 banana
• 2tbsp of good-quality peanut butter (the less sugar the better)
• 240ml of unsweetened almond milk, skimmed milk or soy milk
• Ice cubes to taste

23. Peachy Green Protein Shake

A nutrient-rich breakfast smoothie. It’ll come out green and may look fairly unappetising but it will start your day off the right way with a hearty serving of fruit, veg and protein.

• 2 scoops vanilla protein powder
• Handful of frozen pineapple
• ½ a banana
• 2 handfuls of kale
• ½ a frozen peach
• 240ml of unsweetened almond milk

More Protein Shake Recipes And Accessories

• This Iced Coffee Protein Shake Recipe Is The Ultimate Summer Drink For Gym-Goers
• A Plant-Based Protein Shake Recipe that Works for Vegans
• Protein Shakes Explained
• The Best Protein Shakers To Buy
• The Best Smoothie Makers

If you’ve never made energy balls before, the first thing to tell you is that you will be amazed at how easy they are. The second thing is that they’re something everyone should try making at least once, because when you realise how quick and simple they are to make, you may never go back to shop-bought snacks again.

As long as you have some kind of sticky binding agent in the mix, you can pretty much go nuts with the rest of your ingredients. And indeed nuts are a common pick, thanks to being high in energy and protein – and very tasty to boot.

If you’re using energy balls to fuel your exercise, then a sugary ingredient is also key, and sticky fruits like raisins or dates are ideal. This recipe comes from Raisins South Africa, which represents raisin producers in the Cape, so – as you’d expect – it recommends South African raisins. But once you’ve made your first few batches of balls, you can start looking beyond recipes and picking out your own ingredients.

Ingredients (Makes 10 Balls)

• 150g South African raisins
• 50g ground almonds
• 50g whole almonds
• 4tbsp crunchy or smooth almond or peanut butter
• 2tbsp maple syrup
• 30g mixed seeds (eg sesame, pumpkin, sunflower, linseed, chia)

See related

• Fuel Your Workouts With Tom Kerridge’s Apricot Flapjack Energy Balls Recipe
• Step Up Your Snack Game With This Cocoa And Almond Energy Balls Recipe
• Goodness Gracious, Great Energy Balls of Fire!

Method

1. Put 100g of the raisins into a blender or mini processor and blitz until very finely chopped. Tip these into a bowl and add the remaining raisins and ground almonds.
2. Blitz the whole almonds in the blender or food processor until finely chopped. Add to the raisin mixture with the almond or peanut butter and maple syrup. Mix thoroughly, using your hands or a fork, then shape and roll the mixture into 10 balls.
3. Heat a frying pan, then add the seeds and cook over a medium heat for about a minute, shaking the pan often. Tip into a bowl and leave until cooled. Roll the balls in this seed mixture. That’s it! Keep them a sealed box or bag in the refrigerator and eat within a week.

What we in the UK know as spaghetti bolognese may not be authentic Italian ragù, but a survey showed Brits eat around 670 million portions of spag bol a year – and we have no problem with that, because it’s got plenty of good stuff in it – and it’s tasty. This version, put together by Michelin-starred chef Adam Gray, is stuffed with protein-rich beef and bacon to fuel your muscles and carb-heavy wholemeal pasta to top up your energy after a workout. If you want to increase the protein content even more, use this high-protein spaghetti bolognese recipe which swaps the beef for turkey.

Ingredients (serves 2)

• 500g lean minced beef
• 4 rashers of smoked streaky bacon, finely diced
• 2 400g cans of chopped tomatoes
• 10 cherry tomatoes, halved
• 2 onions, peeled and diced
• 2 carrots, peeled and finely diced
• 2 cloves of garlic, peeled and finely diced
• 2 sticks of celery, trimmed and finely diced
• 1 sprig of fresh rosemary
• 1 medium red chilli, seeded and finely diced
• 75g Lancashire cheese, grated
• 2tbsp tomato purée
• 2tsp Worcestershire sauce
• 1tbsp rapeseed oil
• 250g wholemeal spaghetti

To make

• Heat the oil in a large, heavy-bottomed saucepan over a medium heat and fry the bacon until golden brown
• Reduce the heat slightly and add the onions, carrots, celery and garlic. Strip the leaves from the rosemary sprig and add them as well. Stir and cook for six to eight minutes until softened
• Increase the heat slightly, add the beef and stir until browned.
• Stir in the canned tomatoes, tomato purée, cherry tomatoes and chilli and simmer for around 40 minutes, stirring occasionally. 
• Cook the spaghetti in boiling water according to packaging instructions, then drain.
• Add the Worcestershire sauce to the bolognese and serve on the spaghetti, with Lancashire cheese sprinkled on top. 

There are a lot of complicated and expensive supplements available these days, and the magical results they promise mean that you might assume that all elites are chugging down all manner of advanced nutritional beverages every time they break a sweat.

It was, therefore, refreshing to learn that Laura Muir – winner of the 1,500m at the European Championships and top medal prospect for the 2020 Olympics – makes her own recovery smoothie, and that it contains just four ingredients that can be bought in any supermarket. Even the really small ones at petrol stations.

“I often make my own smoothie,” Muir told Coach at the launch of the Nike Joyride running shoe. “It’s just semi-skimmed milk, a bit of Greek yogurt, honey and a banana. Or sometimes I use berries instead of a banana. I just shove it all in a NutriBullet.”

In terms of amounts, Muir does it by eye – basically if your blender is overflowing you’ve probably put too much in. It’s a tricky recipe to get wrong. And as for when she uses it, Muir saves the shake for the tough runs on her training plan.

“I would use this after any big session,” says Muir. “Usually I do track sessions on Monday and Wednesday, then a hilly grass session on Saturday. I have the smoothie straight afterwards, or even sometimes during my warm-down.”

See related

•  The Best Smoothie Recipes
• Team GB Star Laura Muir’s Top Running Tip
• The Best Smoothie Makers

So there you go. You can make your own elite-level recovery drink for your running in under a minute using any blender and a bunch of cheap ingredients that you may well have in your kitchen already. We’re not promising that it will spur you on to set national records and win all the golds that Muir has amassed, but if your body is getting the nutrients it needs to adapt and improve after your hard training runs, it might well help you shave a few seconds off that parkrun PB.

One of the other key parts of Muir’s recovery routine is similarly low-tech, but this time is undoubtedly less enjoyable to replicate.

“I usually ice a lot of the time as well,” says Muir. “I do a ten-minute ice bath, quite often just a bucket to my knee. I have my own bucket I cart around everywhere. I fill it full of ice and do that for ten minutes.”

We’ll stick to the smoothie for now.

We are almost 100% certain that just after your first mouthful of juicy steak, corn with just a touch of char, rich avocado and a little fire from the chilli you’ll find yourself saying “thanks, Chris”. Because credit where credit’s due: Chris Hemsworth has introduced the extensive talents of the team behind his superhero-franchise worthy body to you and us through his health and fitness app, Centr. That team includes chef Sergio Perera, who’s behind this taco-tastic recipe and who works with Hemsworth on his meal plans when he’s preparing for films.

A subscription to Centr gets you a personalised training and nutrition plan, although even if you dial down all the customisable settings to the bare minimum it still requires a lot of commitment. That means a lot of workouts and mobility sessions – six days a week – and a lot of not-that-easy-to-come-by ingredients in the meal plans. Centr’s methods all stack up though, and if you want to make a serious lifestyle change and become radically healthier, you could do a lot worse.

This recipe, on the other hand, does not take a lot – of time, that is, or ingredients you have to Google and then find a health store to buy them. It’s also indicative of the diet approach in the app – when there’s meat it’s top-quality, there’s plenty of veg, and there are fewer carbs than you’re probably used to.

If you want something healthier and tastier than sausages and burgers to cook on the barbecue during what looks like an extended period of hot, dry weather in the UK, then we don’t think you can do much better than this.

See related 

• Centr Review: We Followed The Chris Hemsworth Fitness App For Two Weeks
• The Workout Plan Chris Hemsworth Used to Play Thor
• Thor workout: Age of Ultron

Smoky Steak Tacos Recipe

Ingredients (serves two)

For the tacos

• 1 corn on the cob
• 2tsp olive oil
• 400g scotch fillet steak
• 3tsp smoked paprika
• 4 small corn tortillas, warmed
• 4tbs Greek yogurt
• Salt and pepper, to taste

For the salsa

• 2 medium tomatoes, diced
• ½ avocado, diced
• ½ red onion, finely diced
• 1 bunch of fresh coriander, roughly chopped
• 2 small red chillies, deseeded and chopped
• 1 lime, juiced

Method

• Preheat the grill to high heat.
• Rub the corn with half the oil and season with salt and pepper. Grill for ten minutes, turning every few minutes until it is cooked and some kernels are charred. Cool slightly and strip the kernels from the cob.
• While grilling the corn, rub the steak with remaining oil and season with paprika, salt and pepper. Grill for two to three minutes each side for medium rare. Rest in a warm place covered loosely with foil for ten minutes, then slice thinly against the grain.
• Meanwhile, combine the salsa ingredients and season with salt and pepper. Toss lightly with the cooked corn kernels.
• Divide the steak between the tortillas and top with salsa and yogurt to serve.

Sergio Perera is a featured expert on Chris Hemsworth’s fitness program, Centr, available from the App Store or centr.com

We know what you’re thinking. Tofu in a mousse. That sounds… odd? Although, come to think of it, how many of us could truly be sure that all mousses aren’t made with tofu? The mousse is one of the more mysterious desserts, after all.

Anyway, putting aside whether all mousses are made with tofu or not (they’re not), let’s explain why there’s tofu in this mousse. Simply put, tofu is an excellent non-meat protein source. It contains 12g of protein per 100g, a solid stat that means tofu makes the list of our favorite high-protein foods.

In combination with the chocolate protein powder also in the recipe, tofu makes this mousse quite the muscle builder, with 26.2g of protein in every serving. Furthermore, the dark chocolate in the recipe contains flavonols that are thought to protect against the cellular and tissue damage caused by intense training. In short, whether you save this mousse for dessert or have it as a post-workout snack, it’s going to be doing your body a lot of good.

There is some bad news to consider too – it is a chocolate pudding after all – starting with the fact that the mousse contains 294 calories per serving. There’s also 32.5g of carbs in each portion, so keep an eye on your overall calorie intake to make sure your mousse-break isn’t a mousse-take in terms of busting your macros for the day.

Ingredients (Four Servings)

• 175g dark chocolate (approx 80% cocoa solids)
• 350g soft tofu
• 1 scoop chocolate protein powder (see best protein powders if you need help choosing one)
• Juice and zest of two oranges
• Grated orange zest and chocolate (to serve)

See related

• High-Protein Snacks: Quick And Easy Protein Hits
• Sort Out Your Snacking With This Peanut Butter Protein Balls Recipe

Method

1. Melt the chocolate in a bowl over a pan of simmering water, stirring occasionally. Allow to cool slightly.
2. In a food processor, blend the melted chocolate with the tofu, protein powder, orange zest and juice until smooth and creamy.
3. Spoon into four dishes and chill in the fridge until set. Decorate with a little orange zest and grated chocolate.

Nutritional Information (Per Serving)

Calories 294
Protein 26.2g
Fat 6g
Carbohydrate 32.5g

Given that a gyro is usually made by carving chunks off a tower of rotating meat it might not be your first thought for a vegetarian meal. However, all that’s required to turn the recipe meat-free is a little imagination, and this mushroom-based gyro is no less satisfying than the original.

The recipe comes from BISH BASH BOSH!, the second vegan cookbook from Henry Firth and Ian Theasby – the men behind BOSH!, which dishes up recipe videos on all your favourite social media platforms.

To make this dish you’ll need a grater, a couple of frying pans, four squares of parchment paper and a clean tea towel. Emphasis on clean there – you’ll be squeezing cucumber chunks in it so don’t just grab the one you used to mop up your spilt coffee this morning. We recommend doubling up on the tzatziki so you have a ready supply of the stuff left in the fridge for future meals and don’t have to sacrifice another tea towel.

Ingredients (Serves Four)

For the gyros

• 2 red onions
• 2 garlic cloves
• 400g shiitake mushrooms
• 3tbsp olive oil
• 2tbsp red wine vinegar
• 2tsp dried oregano
• 1tsp dried thyme
• 1tsp dried rosemary
• ½tsp smoked paprika
• ½tsp sugar
• 1tsp salt
• 1 large tomato
• ½ head baby gem lettuce
• 4 pitta breads (roughly 20cm in diameter)

For the tzatziki

• ½ cucumber
• 1½tbsp salt
• 1 lemon
• 1 small garlic clove
• 4 fresh mint leaves
• 10g fresh dill
• 200g thick coconut yogurt
• a drizzle of olive oil
• salt and black pepper

Method

• Peel the cucumber and grate it into a bowl. Sprinkle over the salt and stir to coat. Set aside for 15 minutes.
• Peel and thinly slice the onions. Peel and grate the garlic. Cut the mushrooms into 1cm-thick strips.
• Place a frying pan over a medium heat and pour in 2tbsp of the olive oil. Add half the sliced onion and fry for three to four minutes. Add the garlic and stir for two minutes. Add the remaining olive oil. Tip in the mushrooms, mix well and cook, stirring, for three to four minutes. Add the vinegar, oregano, thyme, rosemary, paprika, sugar and salt. Fold everything together and cook for seven to eight minutes. Reduce the heat to low and keep warm, stirring occasionally.
• Tip the cucumber into the middle of a clean tea towel, gather up the edges and squeeze out the excess water. Put the strained cucumber back into the bowl. Cut the lemon in half and squeeze over the juice of one half, catching any pips in your other hand. Peel the garlic and finely grate it into the bowl. Finely chop the mint leaves and dill and add them to the bowl. Pour over the yogurt and mix everything with a spoon. Taste and season with more lemon juice, if necessary, plus salt, pepper and a drizzle of olive oil.
• Thinly slice the tomato and shred the lettuce.
• Place the second frying pan over a medium heat and gently warm the pita breads in the pan for a minute on each side.
• Lay the squares of parchment paper on a clean surface and put a pita on each one. Spread with a generous helping of tzatziki. Top with the lettuce, tomato slices, an equal serving of the mushroom mixture and the rest of the sliced onion. Wrap your gyros up in the parchment paper and serve immediately.

Buy BISH BASH BOSH! on Amazon | £11.99

More Vegan Recipes

• A Week’s Worth Of Mouth-Watering BOSH! Recipes To Try
• Joe Wicks’s Lentil Bolognese Recipe Is An Absolute Winner
• 3 High-Protein Vegan Recipes From The Vegan Athlete’s Cookbook
• Vegan Recipes To Help Make Veganuary Delicious

Smoothie bowls are a great choice for breakfast for two main reasons. One is that you can pack them full of healthy fruit, then top them off with more healthy fruit. The other is that they look absolutely dynamite on Instagram, if that’s something you’re concerned about.

On both counts, the key to their success is using the right ingredients – and then to really ensure social media success, you need to work on your topping arrangements. Arranging nuts and berries into symmetrical lines is a popular choice, but don’t be afraid to aim for something more original.

This recipe from the coconut connoisseurs at Vita Coco uses plenty of berries to create a picture-perfect pink hue, and then provides an extra portion of your five-a-day by adding more berries on top. Remember that the smoothie itself can only count as one portion no matter how many berries you cram in your blender, so adding some whole fruit to the topping is a smart idea.

The recipe conveniently uses frozen fruit, which is a helpful reminder that having a freezer full of berries and bananas to throw in your blender means you’re never more than 30 seconds away from a healthy and delicious smoothie.

Walnuts are used as a topping in the recipe, providing a handy protein hit along with healthy unsaturated fats and other vitamins and minerals. Feel free to sub in your nut of choice, though, and also consider some seeds as another great way to boost the benefits of your breakfast.

Ingredients (serves one)

Smoothie bowl base

• 65g frozen raspberries
• 50g frozen blueberries
• 1 frozen banana, chopped
• 250ml coconut milk
• 1tsp coconut oil

See related

• Start Your Day With This Smoothie Bowl Recipe And Breeze Past Your Five-A-Day
• The Best Smoothie Recipes
• The Best Smoothie Makers

Topping

• Crushed walnuts
• Desiccated coconut
• Fresh blueberries
• Fresh raspberries

Method

• Blend the base ingredients in a blender until smooth. Add more milk or frozen berries as required until you get a thick consistency.
• Transfer the smoothie into a bowl and add your choice of toppings. We’ve gone for walnuts, coconut, blueberries and raspberries. Extra points for interesting designs. Eat immediately, as if you’ll be able to resist.

Maca and matcha are two ingredients that have become common in shop-bought smoothies owing to the nutritional benefits they bring, but if you stick to home-made smoothies you might not yet have dabbled with them.

If that’s simply because you don’t have a good recipe to uses them, then we’ve got good news: this healthy smoothie recipe from cookbook The Cycling Chef by Alan Murchison includes both maca and matcha powder.

In case you’re unfamiliar with the ingredients, matcha is a powder made from green tea leaves – so it’s rich in antioxidants – and can be found in supermarkets these days. Murchison says it boosts metabolism, mood and your ability to concentrate. Maca powder is a little harder to find on the high street, though you can get it on Amazon easily. Maca is a Peruvian vegetable, the root of which is ground up to create the powder, which is a great vegan-friendly source of iron and is also high in several other vitamins and minerals including calcium, potassium and B3 (niacin).

Matcha tea is an acquired taste and a bit of a faff to make, so throwing it in a smoothie is a simpler way to try it – plus you get the added bonus of its strong colour turning your smoothie a delightful shade of green. That’s enhanced further by the spinach in this recipe, which also contains dates, a banana and flaxseeds to throw even more vitamins and minerals into the mix.

Murchison has also shared this smoothie bowl recipe, and we have more of the best smoothie recipes if you want to put your blender to good use.

Ingredients (serves one)

• 250ml almond milk
• 2tsp maca powder
• 1tsp matcha powder
• 1tsp flaxseeds
• Pinch of cinnamon
• 2 Medjool dates
• 1 ripe banana, peeled
• Handful of spinach
• 1tbsp almond butter
• Handful of ice

Method

• Simply place all the ingredients apart from the ice in a smoothie machine or blender and blitz until smooth.
• Serve with ice and enjoy ASAP.

Nutrition per serving

Calories 478
Carbohydrates 88g
-of which sugars 59g
Fat 13g
Protein 13g
Sodium 25mg

If you’re looking to eat at least five portions of fruit and vegetables a day, and you absolutely should be looking to do that, then you need to start things off on the right foot. All too many of us opt for cereal and a coffee, or a couple of slices of toast, and leave our five-a-day tally stuck at zero until lunch, forcing you to play catch-up later in the day.

A glass of orange juice is a good place to start, plus a handful of raisins in your cereal. Or you can really go for it and make this smoothie bowl recipe from The Cycling Chef by Alan Murchison. The Cycling Chef contains 65 healthy for meals and snacks designed to fuel a keen cyclist, and all its recipes are easy to prepare and use ingredients you can find in a standard supermarket. Murchison was also good enough to share advice on how to fuel for a 100-mile sportive.

It’s not only cyclists who can benefit from these easy, healthy recipes either. This smoothie bowl recipe is packed full of berries and other fruit, and some spinach even gets thrown into the mix too. The best part is that once you’ve blended your mix, the bowl is topped off with more fresh, whole fruit, because we all (hopefully) know that you can only count a smoothie as one of your five-a-day no matter how much you consume. 

For more ideas for what to stick in your blender, try these smoothie recipes and this açai berry bowl recipe.

Ingredients (one serving)

• 50ml almond milk
• 100g frozen berries such as blueberries or raspberries (or most supermarkets stock a smoothie mix of mixed fruits)
• 1 banana, peeled
• Handful of spinach leaves
• 1tbsp rolled oats
• 20g chia seeds
• 100g low-fat Greek yogurt
• 1tbsp mixed seeds such as sunflower or pumpkin seeds
• To serve: fresh berries (halved strawberries, whole raspberries), banana slices, pumpkin seeds, almonds (whole, skin on) and honey

Method

1. Blend together the almond milk, frozen berries, banana and spinach in a food processor.
2. Stir in the oats, chia seeds, Greek yogurt and mixed seeds. Transfer to a bowl and leave to set in the fridge for 30 minutes.
3. Serve with fresh berries, banana slices, pumpkin seeds, almonds and honey to taste.

Nutritional info (per serving)

Calories 399
Carbohydrate 56g
-Sugars 24g
Fat 11g
Protein 21g
Sodium 56mg

Even if you don’t subscribe to the popular maxim hailing it as the most important meal of the day, it’s always a fine idea to eat a good breakfast. Whereas the wrong breakfast will see you smash your daily sugar allowance before you’ve started work and raid the snack drawer by 11am, the right one provides the energy and nutrition you need to knock the first half of the day out of the park.

Porridge is the right kind of breakfast. Those wholegrain oats are packed with vitamins, minerals and fibre, and provides slow-release energy that will see you chugging through to lunch. Plus, the milk gives you a decent protein hit. But it’s hardly the most inspiring meal so we collate some of our favourite recipes here. Tuck in.

Ginger Spice Porridge

Add some zing to your morning meal with this spice-filled porridge recipe from Bettina Campolucci Bordi, author of plant-based recipe book Happy Food: Fast, Fresh, Simple Vegan (Hardie Grant, £20).

Ingredients (serves three to four)

• 1 cup (240g) buckwheat flakes
• 1 cup (240g) oats
• 3 cups (480g) almond milk
• ½ cup (120g) water
• Pinch of ground cardamom
• Pinch of salt
• Orange zest
• Splash of maple syrup
• 1tsp turmeric
• 1tsp ginger
• Pinch of black pepper
• Pinch of cinnamon
• 1tsp coconut oil

Method

1. In a pan, gently heat the coconut oil with the turmeric, ginger and pepper.
2. Add the almond milk, buckwheat, oat flakes and salt. Heat gently, stirring occasionally until it is all well mixed.
3. I like adding more spices such as cardamom and cinnamon at the end, but this is entirely up to your tastes.
4. Divide the porridge into bowls then top it off with the orange zest and maple syrup. You can also add some coconut yogurt, pistachios, berries or seasonal fruits.

Energy-Boosting Porridge Recipe

Ingredients

• 50g porridge oats
• 200ml milk. Milk is packed with muscle-building protein and calcium, which helps your body to metabolise fat efficiently.
• 1tbsp manuka honey. Manuka honey contains methylglyoxal, an antibacterial agent that helps the body to fight infection.
• 2tbsp pecan nuts, halved. Pecan nuts are high in heart-healthy monounsaturated and polyunsaturated fats, as well as providing another hit of protein.
• Handful of blueberries. Blueberries offer pterostilbene, a compound that helps the body break down fat and lower LDL (“bad”) cholesterol.

To Make

Put the milk and oats in a pan. Cook over a medium heat for eight to ten minutes, stirring occasionally. Top with the remaining ingredients and serve immediately.

Protein Porridge Recipes

With the right ingredients, porridge can help boost your energy and prime your body to burn fat and build lean muscle.

Vanilla Protein Porridge Recipe

This protein porridge from Multipower ambassador Healthy Jon will fill you up while priming your body to burn fat and build lean muscle.

Serves: 1 Prep time: 5min Cooking time: 5min

Ingredients

• 1 cup oats (around 250ml)
• 1 cup milk (around 250ml)
• 1 tbsp vanilla whey protein
• 1 tsp honey
• ½ a vanilla pod
• 1 cardamom pod

To make

1. Add oats, milk, protein powder and honey to a saucepan.
2. Cut the vanilla pod in half and scrape out the seeds, then add them to the pan.
3. Open up the cardamom pod and cut or crush the little black seeds as finely as you can, then add them to the saucepan.
4. Place on a medium heat and stir for 5 minutes, then serve.

Nutritional Information: Calories 535, fat 7g (of which saturates 2g), carbohydrate 69g (of which sugars 9.8g), fibre 8g, protein 30.2g

More Protein Porridge Recipes

Fat burner

Ingredients

• 50g porridge oats
• 200ml skimmed milk
• ½ apple, cut into chunks
• 2tsp grated ginger
• 2tsp cinnamon
• 1 scoop of diet whey protein

Calories: 428; Protein: 33g; Carbs: 62g; Fat: 5g

Energy booster

Ingredients

• 50g porridge oats
• 200ml semi-skimmed milk
• ½ banana, sliced
• 1tbsp honey
• Handful of blueberries
• 1 scoop of whey protein

Calories: 558; Protein: 38g; Carbs: 86g; Fat: 8g

Muscle builder

Ingredients

• 50g porridge oats
• 200ml full-fat milk
• 1tbsp peanut butter
• Handful of coconut chunks
• 1tbsp natural yogurt
• 1 scoop of whey protein

Calories: 624; Protein: 41g; Carbs: 56g; Fat: 27g

The humble stir-fry truly is one of the truly great quick and healthy meals. It often only takes one pan to make, you can pile in a whole load of veg to help you on your way to your five-a-day, and you can cook, eat and wash-up in half an hour flat should you so desire. Just make sure you chew each mouthful properly.

Having a couple of go-to stir-fry recipes is, therefore, a wise move for anyone who regularly needs to make dinner quickly but doesn’t want to resort to ready meals or takeaways, and this beef stir-fry recipe will make a superb addition to your repertoire. It’s packed full of veg and high in protein, and if you double up on the ingredients it will be just as tasty for lunch the next day as well.

If you don’t fancy beef tonight, how about this vegetarian stir-fry recipe or this prawn stir-fry recipe? 

Ingredients (Serves One)

• 1 small lean beef steak, cut into strips
• 1 red onion
• 1 carrot, diced
• 2 garlic cloves, crushed
• 1 courgette, diced
• 50g sliced mushrooms
• 3tsp sesame oil
• 250ml beef stock
• 75g egg noodles, cooked according to instructions
• 1tsp soy sauce
• 1tbsp fresh lemon juice

Method

1. Heat some of the sesame oil in a wok or suitable frying pan. Add the beef strips and sear until browned on both sides, then transfer to a large bowl along with the juices.
2. Back in the pan, heat some more oil and sauté the onion, then add it to the bowl of meat.
3. Add the carrots and garlic to the pan, add the beef stock and then the other veg and mushrooms. Once cooked, add the veg to the meat, and then add the noodles, soy sauce, lemon juice and black pepper and serve.

Orange And Carrot To Help Boost Your Immune System

Tastes like sunshine, bulletproofs your health.

Ingredients (serves two)

• 2 carrots, peeled provides falcarinol, a compound that can reduce the risk of lung and colon cancer.
• 1 orange, peeled
• ½ mango provides carotenoids, a group of powerful antioxidants that help to ward off cancer.
• 125g non-fat Greek yogurt
• 250ml grape juice provides nitric oxide, which helps to improve cardiovascular health.
• For an added immune system boost, add a pinch of ginger to your smoothie. It has anti-inflammatory properties that help improve recovery after exercise.

Nutrition (per serving)

• Calories 387
• Protein 17.1g
• Fat 1.7g
• Carbs 121g

Coconut And Coffee To Help Enhance Your Fitness

Sharpen up with this sweet caffeine cocktail.

Ingredients (serves two)

• 300ml coconut water contains a range of essential brain-enhancing electrolytes.
• 1 shot of espresso is a stimulant that can help to delay your perceptions of fatigue.
• 1 medium banana
• Handful of blueberries provides antioxidants that have been shown to improve memory.
• 1 medium apple has been found to reduce the risk of brain diseases such as Alzheimer’s and Parkinson’s.

Nutrition (per serving)

• Calories 301
• Protein 4.5g
• Fat 1.6g
• Carbs 73.5g

See related 

• The Best Smoothie Makers
• The Best Smoothie Recipes
• Five Breakfast Smoothies To Upgrade Your Morning

Chocolate And Beetroot To Help Build Endurance

Chuck choc into the mix for a drink that helps you go further and faster for longer.

Ingredients (serves two)

• 28g 85% cacao dark chocolate provides flavonoids, which help transfer oxygen to working muscles by keeping blood vessels healthy.
• 1 small beetroot can reduce the oxygen cost of aerobic exercise and increase the time it takes to reach exhaustion.
• 300ml semi-skimmed milk provides endurance-fuelling carbohydrates and electrolytes.
• 50g strawberries
• 50g raspberries

Nutrition (per serving)

• Calories 127
• Protein 8.4g
• Fat 7.4g
• Carbs 25g

Peanut Butter And Banana To Help Boost Your Training

Carbs for energy, protein to build muscle, abs-friendly healthy fats – this shake’s got the lot.

Ingredients (serves two)

• 1tsp peanut butter provides niacin, which will boost your energy levels ahead of a tough workout
• 1 medium banana provides vitamin B6, which helps the body break down and digest protein.
• 50g oats
• 100g non-fat Greek yogurt provides protein, which helps to build and repair muscle tissue.
• Pinch of ginger
• Water, to taste

Nutrition (per serving)

• Calories 285
• Protein 19g
• Fat 7.4g
• Carbs 70g

Banana And Avocado To Help You Sleep More Soundly

How do you sleep at night? Longer and better, after drinking this creamy shut-eye enhancer.

Ingredients (serves two)

• 1 medium banana provides tryptophan, which the body converts into serotonin and melatonin to promote sleep.
• ½ an avocado provides magnesium, which helps to calm your nervous system and prepare it for sleep.
• 1 kiwi fruit provides antioxidants that improve the onset, duration and quality of sleep.
• Handful of kale helps the brain to use tryptophan more efficiently to improve sleep quality.
• 400ml semi-skimmed milk
• 1tbsp honey

Nutrition (per serving)

• Calories 303
• Protein 10.6g
• Fat 11.5g
• Carbs 44g

Better health starts in the kitchen, so it helps if you know how to cook – and there’s an easy way to do it. By mastering the techniques in a handful of simple recipes, you’ll be prepared for anything involving a knife and a pan. Grab an apron – it’s time to go to culinary school with chef Adam Grey

A can of store-bought soup often contains more sugar than a bowl of Frosties, alongside other undesirable elements that include MSG, modified starches and mechanically separated meat. This home-cooked version cuts out all the bad stuff, and packs in a double-dose of capsaicin-heavy peppers to kick-start your metabolism. Serve it hot in the winter or chilled with a dash of herb oil in the summer – either way, it’s a spicy little number.

RECOMMENDED: How Much Sugar?! Four Foods To Watch Out For

Key Skills

De-seeding red peppers

Prepping peppers is laborious unless you know how. Slice off the top and bottom, then make a neat vertical slice down the pepper, allowing you to open it up. Put it skin-side down and work the knife along the inside with the blade parallel to your worksurface, removing the “ribs” and seeds as you unroll it. You’ll end up with a flat, seed-free pepper, ready for chopping.

Sautéeing onions

Cooking onions is something you’ll do a lot, so do it right. Keep the pan on a medium heat until your oil shimmers, then toss them in. Stir occasionally – you don’t need to throw them around like it’s a cooking show. Unless the recipe demands it, don’t let them start to brown. And remember: red onions are sweeter, so you can get away with cooking them less.

Blending soups safely

Rule one of using a blender: be careful with hot stuff. When you blend soup, steam forms and increases the pressure, which can pop the top off. The fix? Either remove your blender’s central plug and cover the hole with a tea towel or, if you’ve got a holeless blender, start on low and blend gently. Alternatively, invest in a hand-blender and do it all in the pan.

Why Cook With…

Red peppers

If you’re cooking with peppers, bet on red: they have the highest concentration of vitamin C, as well as fat-burning capsaicin and an array of other helpful phytochemicals, including a rare combination of six carotenoids.

Chillies

Go hot if you can take it – the spicier the chilli, the higher it is in capsaicin, a fat burner that’s may also help reduce some types of inflammation. There’s also some evidence that chillies can reduce blood cholesterol and triglycerides, lowering your risk of a heart attack or stroke.

Plum tomatoes

Tomatoes – canned or fresh – are your best source of the carotenoid pigment lycopene, which studies suggest can help prevent prostate, lung and stomach cancers. They’re also an exception to the rule that cooking destroys nutrients – lycopene is better absorbed when it’s been heated.

Ingredients

• 8 red peppers, de-seeded and cut into 2cm pieces
• 1 large onion, chopped
• 2 red chillies, finely sliced
• 8 plum tomatoes, roughly chopped
• 100ml rapeseed oil
• 1.5 litres vegetable stock
• Salt and pepper

How To Make

1. Prepare the peppers, onion, chillies and tomatoes as directed.
2. Heat a large thick-based sauce pan to a medium heat. Add the rapeseed oil to the pan.
3. Add the onions and chillies to the pan and cook for five minutes, stirring with a spatula until they start to soften.
4. Add the red peppers and continue to cook for a further five minutes, stirring occasionally.
5. Add the tomatoes and continue to cook until they start to soften.
6. Add the vegetable stock and bring to the boil.
7. Simmer the soup gently for 15 minutes, then season with salt and pepper.
8. Serve the soup chunky, or blitz it in a blender if you prefer a smooth consistency.

Ingredients (Serves Four)

• 4 free-range skin-on chicken breast
• Zest of 1 lemon
• 1 medium-sized cauliflower
• 2 pomegranates
• Bunch of flat-leaf parsley
• 200g pine nuts
• 300ml rapeseed oil
• 50ml red wine vinegar
• Salt and freshly ground black pepper

To make

• Place the chicken breasts in a large bowl, rub all over with 100ml of the rapeseed oil, the lemon zest, salt and pepper, and then cover with cling film. Leave out of the fridge while you prepare the rest of the dish.
• Cut the pomegranates. Hold a half over a bowl in one hand and use your other hand to smack the outer shell with a spoon so all the seeds fall out into the bowl. Repeat the process with all the pomegranate halves. (Getting seeds out of pomegranates can be incredibly frustrating. If this technique isn’t working for you try the water in a bowl method. Watch BBC Good Food’s demonstration here.)  
• Ensure there are no pieces of white pith in the bowl with the seeds, then add the red wine vinegar and the rest of the oil to the pomegranate seeds. Season with salt and pepper and set aside.
• Cut the cauliflower into quarters and then slice very thinly with a sharp knife.
• Pick the leaves from the parsley stalks, discard the stalks and chop the leaves finely.
• In a bowl, mix the chopped parsley with the sliced cauliflower, then pour in the pomegranate dressing and combine thoroughly.
• Place the pine nuts on a baking tray and place in a pre-heated oven at 200°C/gas 6 for six to eight minutes until they are a light golden colour.
• Place the marinated chicken breasts either on a hot griddle pan, a barbecue or a hot tray in a pre-heated oven at 200°C.
• If cooking on a griddle pan or barbecue, rotate the chicken breasts every five to ten minutes so that they cook evenly. If cooking in the oven, then cook for approximately 20 minutes until the chicken breast is fully cooked all the way through. (If you’re using bone-in chicken breasts remove the meat from the bone). Slice in half.
• To serve, scatter the cauliflower salad over the serving plate, place the sliced chicken breast on the cauliflower salad and sprinkle over the toasted pine nuts. Drizzle any excess pomegranate dressing over and around the chicken.

See related

• Five Quick Healthy Recipes
• This Bombay Potato And Chicken Wraps Recipe Is Certified Heart Healthy
• One-Pan Chicken And Chorizo Recipe For An Easy, Healthy Dinner

The chef Adam Gray is a Michelin-starred chef and a champion of ethically and sustainably sourced food. He has been the head chef at award-winning restaurants including Rhodes Twenty Four, Skylon and Bourne and Hollingsworth in London.

This recipe was taken from SHIFT56 Get-Lean Lunches, which you can download free at shift56.com

Coach has featured plenty of workouts from PT Bradley Simmonds – TRX ones, upper-body ones, resistance band ones, pre-season football ones (he has trained Theo Walcott and John Terry, after all) – and even spoke to him about training for his first marathon, but we’ve never shared one of his healthy recipes… (drum roll please) until now!

This recipe is taken from his new book Get It Done, which aims to help people achieve one of five exceptionally worthy goals: lose weight, “tone” without getting bulky, achieve healthy weight gain and add lean muscle, improve mental health and increase energy levels, or build core strength. Once you’ve decided on what you want to achieve, you’ll find a plan for exercise and nutrition using the workout info and recipe chapters later in the book.

We were particularly drawn to the recipe section because it advocates cooking from scratch as much as possible but makes it achievable – aiming for meals that take 30-minutes or less – and Simmonds is honest enough to admit that you may have to retrain your taste buds at first. It’s something that happened to us when we started eating fewer ready-made foods packed with sugar and salt, but we now enjoy veg as much as any type of food out there.

Don’t fear that this cauliflower curry recipe will be bland, though – there’s plenty of simmering to draw out the flavours. After prepping your veg, just chuck it in the pan at regular intervals and watch it getting tastier by the minute.

The recipe makes enough for eight people, so either gather all your friends for curry night or divide it into portions and you’ll have healthy, veg-filled lunches to look forward to all week.

Cauliflower Curry Recipe

Ingredients (Serves Eight)

• 1tbsp coconut oil
• 2 onions, peeled and roughly chopped
• 1 cauliflower, broken into little florets
• 2 red, yellow or orange peppers, deseeded and cut into 2cm chunks
• 2 garlic cloves, peeled and crushed
• 1tsp ginger purée
• 2 heaped tbsp curry powder (mild, medium or hot)
• 1tsp ground cumin
• 400g canned chickpeas, drained and rinsed
• 800g canned tomatoes
• 250g wholegrain or basmati rice, rinsed
• 250g natural yogurt
• 125g bag of baby spinach
• Sea salt and freshly ground black pepper

Method

1. Heat the coconut oil in a large saucepan and add the onion, cauliflower, peppers, garlic, ginger, curry powder and cumin. Cook them over a medium heat, covered, for about ten minutes, stirring every now and then until slightly brown and starting to soften.
2. Add the chickpeas and tomatoes and stir again. Cover, reduce the heat to medium-low and let this gently simmer for 20 minutes.
3. Place the rice in a saucepan and cover with cold water. Bring to the boil, then cover the pan and simmer for 15-25 minutes (cook according to packet instructions).
4. Stir the yogurt into the curry. Simmer for another 20 minutes, adding the spinach and seasoning to taste in the final ten minutes.
5. Drain the rice and serve with the curry.

Recipe taken from Get It Done by Bradley Simmonds

Soup is one of the best meals to make in bulk, because it’s quick to throw together, easy to store and (up to a point) tends to get more flavourful with time in the fridge. It’s also a great meal for those chasing down their five-a-day, because you can bundle in loads of veg and blend it up. Take this healthy red pepper and lentil soup as an example. You can knock up a batch of it in under an hour at the weekend and you’ll have four great lunches for the working week. Or, if you prefer bulkier serving sizes, two absolutely massive lunches.

This red pepper soup recipe comes from It’s Pepper Time, a campaign designed to get people in the UK eating more peppers. You’ll find more pepper-filled recipes on the website.

RECOMMENDED: Get Your Five-A-Day In One Go With This Cauliflower Dhal Recipe

Ingredients (Serves Four)

3 red bell peppers, deseeded and finely diced
2tbsp olive oil
1 onion, diced
1 garlic clove, crushed
1 large carrot, finely diced
1 red chilli, deseeded and diced
2 sprigs rosemary, leaves picked and finely chopped
5 sprigs thyme, leaves picked
100g split red lentils
500ml vegetable stock
80g mixed nuts, roughly chopped
½tbsp soya spread

Method

1. In a large saucepan, heat the oil over a medium heat. Add the onion, garlic, peppers and carrot and cook for ten minutes until the vegetables have softened.
2. Stir in the chilli, ¾ of the rosemary and thyme, lentils, stock and 200ml water and bring to a gentle simmer. Cover and cook for 25 minutes until the vegetables and lentils are tender.
3. Meanwhile preheat the oven to 180°C/gas mark 4.
4. Tip the nuts onto an ovenproof tray and roast in the oven for eight to ten minutes, until they turn a light golden colour.
5. Remove the nuts from the oven and stir in the soya spread and remaining herbs. Season well and return to the oven for two to four minutes until golden.
6. Blend the soup to create a smooth texture. Divide into four portions, scatter over the nuts and serve.

Add almond butter to help fat loss

There’s evidence that almonds positively affect insulin sensitivity, as well as helping you feel full – and the butter has more good fats than most peanut butters. Toss in a teaspoon.

Add spinach to aid brain function

High levels of vitamin K slow cognitive decline, while folate and beta-carotene are brain boosters. A handful will do – frozen works fine.

Add avocado to help nutrient absorption

Vitamins A, D, E and K are fat-soluble, meaning that they need to be eaten with fat to be used. With high levels of monounsaturated fat, half an avocado makes the rest of your smoothie healthier.

Add ginger to reduce DOMS

In one study, volunteers who took regular doses of ginger reported less muscle pain after exercise. You only need a thumb-sized portion – peel it with a spoon.

Add cherries to improve sleep quality

High in fibre and vitamin C, cherries also promote production of the hormone melatonin, which improves sleep efficiency. A handful will do it.

More Berries To Sub In For Cherries

Add blackberries to build muscle

A 100g serving of blackberries contains 19% of your daily vitamin K needs, and this fat-soluble vitamin is needed to synthesise protein into muscle.

Add cranberries to burn fat

They’re high in manganese – 100g contains 17% of your recommended daily intake of this element, which is essential for a fully-functioning metabolism.

See related 

• The Best Smoothie Recipes
• Refuel After Your Run With This Green Recovery Smoothie
• Five Breakfast Smoothies To Upgrade Your Morning

Add blueberries to slow down ageing

Blueberries score low on the glycaemic index, meaning they don’t cause a blood-sugar spike, and are high in antioxidant polyphenols, which protect against free radical damage.

Add raspberries to boost testosterone levels

Raspberries, like red wine, contain quercetin, a polyphenol that prevents your body from excreting muscle-building, libido-boosting testosterone.

Add elderberries to prevent wrinkles

Vitamin C helps your body make new collagen, which helps keep your skin firm, fresh and young-looking, and 100g of elderberries contains 43% of your RDI.

Main image: Your Best Digs via Flickr (creative commons 2.0)

The NutriBullet is a device that rewards experimentation. Unfortunately for most people that means seeing if there’s any kind of food that it can’t pulse into mush within seconds (we’ll save you some time and money: there isn’t – the NutriBullet is terrifyingly effective).

Instead of doing this, or at least after you’ve tried blending every single thing in your fridge, it’s time to start using the NutriBullet in a more practical manner. Even if you use it every morning to whip up a fruit-filled breakfast smoothie, you’re only scratching the surface of what the NutriBullet is capable of. Want proof? Just take a quick glance through @thenutribullet’s photo feed on Instagram. It’s a carefully curated mix of the very best and most exciting recipes created using your favourite blade-filled kitchen gizmo.

How exciting can they possibly be? Well, pretty darn exciting, it turns out. Never underestimate what the human imagination can produce when armed with a powerful enough blender. There are soups, cakes, fritters, waffles, lollies and, of course, smoothies by the gallon. We’ve picked out ten of our absolute faves and listed them below. Get blending.

Blitz When… Looking For A Healthy Brunch

This one’s a bit of a showstopper but it’s going to take a little prep (and a Veggie Bullet). Check out the full recipe for @thedishonhealthy’s cinnamon sweet potato fritters with coconut cream.

Blitz When… Replacing A Meal

Mega-fit Aussie @jessnugent1 put a waist measurement decrease of 3cm down to including juices and soups, like this sweet potato, carrot and turmeric winner, into her daily diet. Works for us.

Blitz When… You Need A Pre-Workout Energy Boost

Sick of needing a payday loan to keep your energy ball habit at bay? This brilliant cacao and date ball recipe from @madewholeco should plug that hole in your pocket.

Blitz When… You Need A 3pm Pick-Me-Up

Granola queen @gr8nola reckons that “something magical happens when you combine lucuma and maple syrup”. We’ll be finding out what that “something” is when we need this smoothie to block out the siren song of the Hobnobs this afternoon.

RECOMMENDED: Loads More Smoothie Recipes

Blitz When… You’re Crying Out For A Cheat-Day Treat

You’ve got @rachaelsgoodeats to thank for these sweet beauties – they may look unhealthy, but there’s lots of nutritious goodness lurking in there. Does Argos do a waffle iron? (Oh yeah it does.)

Blitz When… You Can’t Face Another Protein Shake

That wafty pong coming from your protein shaker after seven sorry days at the bottom of your kit bag is enough to turn any strongman weak at the knees and have you searching high and low for a different PDS (protein delivery system). Now is the time for us to introduce you to @Zo_Good’s peanut butter, cacao and almond milk “nice cream” recipe.

Blitz When… Breakfast Becomes A Bore Fest

Is another bowl of porridge really a fitting way to celebrate your triumph over the working week? Pop the oats back in the cupboard and crack out the eggs, spinach and bananas for these bright, lean, green and clean pancakes courtesy of @_littlemissfoodie.

Blitz When… You Need To Cool Down After Your Cool Down

Do you feel a little giddy looking at @cupcakeree’s creation? Good news, it’s a sign that there’s still a little kid hiding deep inside you somewhere. Give it what it wants: these frosty plum, banana and chia ices.

Blitz When… You Cave In To Your Snack Cravings

Match-day nachos. Has there ever been a sweeter trio of words uttered on a lazy Saturday afternoon with the boys over and the game on your screen? There has not. Fire up NutriBullet’s slicing, spiralising cousin, the Veggie Bullet, and get intimate with @RealFoodology’s turkey and sweet potato nachos.

Blitz When… Only Dipping Will Do

If you suspect that the majority of the UK’s £60m-a-year hummus habit comes from your weekly Big Shop, then Yoga lover @LifeInLotus’s recipe for the Greek glory dip is your thing. All those chickpeas you’re cramming in, which come in with a healthy chunk of protein, are blissfully wallet-friendly.

A mild chicken korma is one of the most popular curry dishes in the UK, but the korma originated in northern India and has a strong Persian influence. Traditionally chicken is braised and the sauce thickened with ground seeds or nuts, and is defined by it's mild spice and pale colour. It can be made with any meat or fish, but should always be aromatic and fragrant.

In curry houses it’s often full of fat (cream, butter or ghee and creamed coconut). Instead, I’ve created a creamy texture by using yoghurt and thickening the sauce with ground almonds, which are packed with vitamins and minerals – this turns a dish which is bad for your heart into one that’s good for it!

RECOMMENDED: How Many Calories Are There in a Curry?

I’ve also added plenty of turmeric, a powerful anti-inflammatory and antioxidant. Long used in Chinese and ayurvedic medicine, it’s a spice we should use more.

This recipe is versatile and you can use most meat, fish or vegetables instead of chicken. To make pilau rice for two people, add six whole cardamom pods, six whole cloves and a 2cm cinnamon stick to a pan and toast for two minutes with no oil. Add a dash of oil, throw in a finely chopped onion and cook for a couple of minutes, then add a good pinch of salt and pepper and a heaped teaspoon of ground turmeric. Mix in, then add your preferred variety of rice and cook as per instructions. Once cooked, stir in a few raisins or chopped apricots, seeds and chopped herbs.

Healthy Chicken Korma Recipe

Ingredients (Serves 2)

• 6 tbsp natural yoghurt
• 1 heaped tsp turmeric
• 1 tsp ground cumin
• 1 tsp ground cinnamon
• 1 tsp ground coriander
• 1 good pinch white pepper
• 2–3cm peeled and finely grated fresh ginger
• 4 cloves garlic, crushed
• 2 skinless free range chicken breast cubed (350g aprox)
• Dash of sunflower oil
• 1 medium onion finely chopped
• 200ml vegetable or chicken stock
• 2–3 tbsp ground almonds
• 1 tbsp flaked toasted almond
• Fresh coriander to garnish

Method 

Preparation time: 10 minutes
Cook time: 15–20 minutes

1. Add two tablespoons of yoghurt to a bowl with the turmeric, cumin, cinnamon, coriander, pepper, ginger and garlic, mix well and leave to stand for a couple of minutes to infuse.
2. Stir the yoghurt mixture again, add the chicken, making sure it is well coated, then set aside.
3. Add the oil to a pan and cook the onion until soft and starting to brown, about five minutes.
4. Add the chicken and marinade to the pan and stir constantly for another five minutes. As soon as it starts to stick, add the stock, mix well and bring to a gentle simmer, add a lid and cook for another five to seven minutes stirring occasionally.
5. Mix in the ground almonds and allow to cook for a further minute or two, stirring.
6. Remove from the heat, stir in the remaining yoghurt and serve with a sprinkling of toasted almonds, a little fresh coriander and some side dishes, such as mango chutney and chopped red onion and chillies.

Photograph: Adrian Lawrence; styling: Emily Kydd

The first move many make after a tough run is to flop on the sofa for several hours, ideally surrounded by a sackful of junk food. While no-one is saying you shouldn’t reward yourself with your favourite food after a run, it’s worth considering what the body needs to help it recover from the effort you’ve put in.

While weight training enthusiasts will typically mix up a protein shake to fuel muscle repair and growth after a workout, runners need to replenish the glycogen reserves sapped by their pavement-pounding. That means energy-rich carbohydrates, and plenty of them. Protein is still important, of course, and if you’re spending a lot of time in the great but freezing outdoors during your winter training, you’ll also want to stock up on the vitamins and minerals your body needs to stay in tip-top condition.

This green recovery drink recipe is taken from The Runner’s Cookbook by registered nutritionist Anita Bean (RRP £14.99, Bloomsbury) and provides just what the body needs after a bout of intense cardio exercise. The spinach brings vitamin C, folate and omega 3 to the table, and when you blitz it up with the kiwi and banana you’re only going to taste the sweet stuff anyway, so even the most committed green leaf haters will be able to stomach the drink. And if you also add in the optional flaxseeds you get a further hit of omega 3, which helps reduce inflammation after a workout. What are you waiting for? Get blending.

RECOMMENDED: The Runner’s Cookbook Review – Easy, Delicious And Not Just For Runners

Green Recovery Drink Recipe

Ingredients (makes one serving)

• 250ml almond milk or coconut water
• 2.5cm fresh ginger, peeled
• 2 handfuls of spinach
• 1 kiwi fruit
• 1 banana
• 1tbsp ground flaxseed (optional)
• A few ice cubes

Method

Blitz all the ingredients in a blender or food processor until smooth. Pour into a glass and serve immediately.

Nutrition

Calories 261
Protein 7g
Fat 8g
-of which saturates 1g
Carbohydrates 38g
-of which sugars 35g
Fibre 7g

Given the amount of other food that adorns the Christmas dinner table, it is perhaps not surprising that people tend to end up with turkey leftovers. As tasty as the festive bird is, when you’re also shovelling down fistfuls of pigs in blankets and mounds of roast potatoes smothered in gravy, it’s tough to go back for seconds.

You can simply shove as big a pile of your leftovers as possible into a sandwich, but a more exciting Boxing Day option for your turkey is this creamy coconut curry recipe, created by dietitian Laura Tilt.

Ingredients (Makes Four Servings)

• 4 garlic cloves, peeled
• 15g fresh ginger, peeled and chopped into chunks
• 1 red chilli, sliced (optional)
• 20g coriander stalks (save the leaves for garnish)
• 1tbsp coconut oil
• 1 large onion, diced
• 2tsp turmeric
• 1tsp ground cumin
• 1tsp ground coriander
• 1 can coconut milk
• 1 chicken stock cube and 100ml water
• 2 limes, one juiced, one cut into wedges
• 500g cooked roast turkey, skin removed and diced
• 150g frozen peas
• Salt and freshly ground pepper
• 2tbsp coconut cream
• 3tbsp toasted coconut flakes, to serve

Method

1. Put the garlic, ginger, coriander stalks and half the chilli in a food processor or blender and blitz to a rough paste.
2. Heat the coconut oil in a large saucepan, add the onion and cook until golden.
3. Add the paste to the pan along with the ground turmeric, cumin and coriander and cook for a few minutes until the spices are fragrant.
4. Add the coconut milk, stock cube and water and bring to a simmer. Cook for ten minutes until the sauce has reduced and thickened slightly.
5. Add the turkey and cook for a further ten minutes or until the meat is piping hot.
6. Stir in the coconut cream and the lime juice. Add the peas and cook for a final minute to two to heat through. If the sauce needs thickening you can add a little cornflour mixed with water.
7. Transfer the curry to a large serving dish and scatter with the toasted coconut flakes, the remaining half of the chilli and chopped coriander leaves. Serve with lime wedges and flatbreads or rice.

Nutrition (Per serving, not including rice)

Calories 554 (450 if using light coconut milk)
Protein 44g
Carbs 12g
Fat 34g (24g if using light coconut milk)

There are very few situations in life that aren’t improved by a sandwich, but one of the few exceptions is in a gym changing room after a workout. Eating a sandwich there looks downright odd, let alone making one from scratch.

This doesn’t mean you won’t want a sandwich in a gym changing room, however, so you need to get smart and smoothie-fy your sub to make it an acceptable locker-room foodstuff.

Now while you can make a smoothie out of just about any type of sandwich assuming you have a strong enough blender, shoving a BLT baguette into your NutriBullet is probably not the smartest approach. Savoury smoothies with bits of bacon floating on the top are no-one’s idea of a good time.

Instead, take your smoothie inspiration from the king of sweet(ish) sandwiches – the PB&J. Beloved by both American youngsters and NBA basketball players (seriously, the 2007-08 Boston Celtics won a ring on the back of PB&Js and now everyone’s at it) alike, the peanut butter and jelly/jam sandwich is the post-workout snack we should all be eating.

To make the PB&J an even better refuelling option, use the below recipe. The PB is provided by peanut butter (duh) and peanut butter powder. The latter is a must for any keen healthy smoothie-maker’s cupboard, because it packs the protein punch of peanut butter with far less fat. The J comes from the strawberries and berry-flavoured protein powder. You can throw some jam in too if you want, but be aware this will change the nutritional make-up of the smoothie.

Ingredients

• 250ml unsweetened vanilla almond milk
• 1tbsp peanut butter
• 2tbsp peanut butter powder
• 1 scoop protein powder (preferably vanilla or berry flavour)
• 1tbsp chia seeds
• 1tbsp flaxseeds
• 110g frozen strawberries
• 6 ice cubes

Nutritional Information

Calories 518
Protein 42g
Carbohydrates 38g
Fat 22g

This recipe first appeared in the US edition of Men’s Fitness

How many times in your life have you had muffins for breakfast? “Not enough” is almost certainly the answer – unless you’re the Muffin Man of Drury Lane, of course. We can’t imagine he tucks into muesli much. He has a brand to maintain.

We should all eat muffins for breakfast more often. Yes, they can be high in sugar and fat, but if you eat the right muffins, they can be slightly less high in sugar and fat. Make the muffins yourself and you can keep them within acceptable sugar and fat limits for sure – in fact, they can be a great energy-filled morning treat when you have an active day ahead.

RECOMMENDED: Healthy Breakfasts Worth Getting Up For

This muffin recipe from Meridian Foods is a fine pick-me-up for the frosty mornings to come this winter. So if you’re struggling to get out of bed in the morning, let alone out the door, spark yourself into life with the promise of these treats.

Ingredients (Makes 12 muffins)

• 275g self-raising flour
• 50g oats
• 1tsp baking powder
• 100g sultanas
• 2 eggs
• 100g runny honey
• 2 mashed bananas
• 100g cashew butter (smooth or crunchy)
• 50g melted butter
• 200ml milk

Method

1. Preheat the oven to 190°C/gas mark 5 and line a muffin tray with 12 paper muffin cases.
2. Mix the flour, oats, baking powder and sultanas in a large bowl and set aside.
3. In another bowl, beat the eggs, then gently beat in the honey, mashed bananas, cashew butter, melted butter and milk. You should end up with a gloopy liquid.
4. Make a well in the centre of the dry ingredients mix, then pour in the wet ingredients and quickly combine. Don’t over-mix – the dry and wet ingredients just need to be combined, so stop once there is no visible dry flour. An over-mixed batter is the enemy of light and fluffy muffins. And any enemy of light and fluffy muffins should be an enemy of yours.
5. Spoon the mixture into the muffin cases and bake for 25-30 minutes or until the tops are golden brown. Cool on a cooling rack – do not eat the muffins straight from the oven, as tempting as that might be.

Meridian Smooth Cashew Butter is made with 100% cashew nuts and no added palm oil, 1kg, RRP £17.99, check price and buy on amazon.co.uk

Smoothies are big business. First they were an indulgent way to get a couple of your five-a-day, then a high-end gym staple and now ubiquitous. 

But while enterprising supermarkets and juice bars are engaged in an arms-race of flavour combinations – mango and mint is surprisingly good – are they actually doing anyone any good? It’s tough to say. A typical bottle of Innocent, the UK’s biggest brand, packs in 33g of sugar, essentially the same as a can of Coke (possibly not surprising, since it’s been majority-owned by Coca-Cola since 2013). The obvious problem: you’ll only come back if they taste good, and our stupid caveman brains love sugar.

So what’s the fix? Simple: make your own. By sticking to a few simple rules, you can customise your smoothie to your own fitness goals, and only put in what you need to support your training. Or, to make it even easier, just use our recipes below.

The Pre-Workout Energiser

Step away from the double espresso and Metallica megamix: if you’re aiming to get the most from your workout, you want a more targeted approach. “The best pre-workout snacks make you feel satisfied and excited to exercise without leaving you feeling bloated or tired,” says nutritionist Lee Holmes.

“That’s exactly what this smoothie’s designed for. The frozen banana gives you digestible carbs for energy, but it also has a drizzle of healthy fats in the tahini, as well as a great source of vegetable protein from cacao and spinach, to fuel you up for a squat session.

“Cacao is also a performance-enhancer and can help with muscle recovery and growth. Besides, who doesn’t get excited when they’re drinking a chocolate smoothie?”

Combine all the ingredients in a blender and whizz until smooth, then drink immediately. If you’re looking to economise, frozen spinach works almost as well as fresh.

Ingredients

• ½ a peeled frozen banana
• 45g baby English spinach leaves
• 1tsp tahini
• 1tbsp raw cacao nibs
• 250ml almond milk
• Handful of ice (optional)

The Energy Booster

Start your day right. “For the optimum morning performance smoothie, a combination of carbohydrates, vitamins and antioxidants is essential,” says Richard Canterbury, founder of Love Taste Co.

“In this recipe, bananas provide your body with a slow-burning carbohydrate, while the antioxidant-rich matcha powder will increase energy and endurance. By incorporating kale into the smoothie you’ll provide your body with a solid amount of vitamins and minerals in one hit and, blended with vitamin C-rich pineapple, muscles will build and recover faster.”

This one will give you energy any time of day, but careful with the matcha after 3pm – it’s slightly higher in caffeine than traditional black tea, so it could disrupt your sleep. If you’re after a smoother texture and more healthy fat, swap the banana for half an avocado.

Ingredients

• 1tsp matcha green tea powder
• 80g banana
• 30g kale
• 30g pineapple
• 200ml almond milk or coconut water

The Immunity Booster

“This blend combines three of the most powerful anti-cold remedies in one potent brew,” says nutritionist Will Hawkins, who works with Premier League footballers.

“Kiwi fruit – particularly the gold variety, if you can get it – has exceptionally high levels of various vitamins, in addition to potassium, fibre and phytochemicals, and studies have found it can reduce the length of colds and stop them cropping up in the first place.

“Research has found honey to be more effective in improving the symptoms of coughs than several over-the-counter medications, while the lemon juice will add an extra hit of vitamin C – which has been shown to shorten the duration of the common cold.”

To make it, peel and chop your kiwi fruit and place it in a blender. Juice a lemon and add a third of that to the blender – bonus points if you add any pulp. Add in some runny honey and then blend lightly. “Be sure not to overdo it,” says Hawkins. “You want plenty of fleshy bits left in to help your body better absorb all the nutrients within.”

Ingredients

• 1 whole kiwi fruit, preferably gold
• 3tsp runny honey
• Juice of ⅓ of a lemon

The Post-Workout Refuel

Sure, you could just slam a protein shake in the changing room, but it’s worth getting a touch more elaborate. After a workout, your priority is to replenish energy stores, repair muscle damage and fuel with antioxidants to fight inflammation and cell damage. This meal in a glass has the lot – and it’s easy enough to throw together in the office.

“Start with whey – a high-quality protein source is going to help maintain muscle and satiate hunger,” says Myles Hopper of Precision Nutrition. Phytonutrients found in blueberries have a whole host of health benefits including supporting the body’s systems.

“Colour is king when it comes to antioxidant and nutrient density, so the brighter the better if you want to boost health,” says Hopper. “Almond milk is a lower-calorie option and good for people who struggle to process dairy effectively.” Still hungry? Throw in some nut butter – peanut is traditional, but almond is tastier.

Ingredients

• 1 scoop whey protein (30g)
• 1 scoop greens powder
• Handful of spinach
• 300ml almond milk
• Handful of blueberries
• Ice cubes (optional)

The Longevity Booster

“For general health and longevity, green is good,” says Holmes. “Leafy greens, including spinach, are excellent for skin, hair and bone health – but spinach also provides us with protein, iron and other essential minerals.

“Another great thing about this smoothie is the zingy ginger, which can help relieve digestive issues, reduce inflammation and even ease pain. Cucumbers add some much-needed vitamin K, as well as potassium and manganese.”

Peel and freeze a banana ahead of time – it’s a good option for fruit on the verge of turning – and peel your ginger with a spoon (it’s simpler and more efficient than hacking at it with a knife). Roughly chop your cucumber and then throw everything in the blender. Stevia gives it a burst of sweetness, but it’s not essential. If you’re ready to get crazy, throw some kale in instead of the spinach.

Ingredients

• 250ml almond milk
• 2 handfuls of baby spinach leaves
• 1 frozen small banana, in chunks
• 1 Lebanese cucumber
• 1tsp ginger
• Stevia (optional)
• Ice cubes, to taste

The most vital part of any healthy diet is nailing the nutritional make-up of your main meals, but the importance of snacking should never be underestimated. All the chicken-breast-and-broccoli dinners in the world won’t bring your weight down if you stuff your face with cake and biscuits in between.

One surefire way to ensure your snacks don’t derail a healthy diet is to make them yourself, because it’s basically impossible to sneak a load of added sugar into something you’re making yourself without realising it’s happening.

This salted caramel protein balls recipe from Body Design ticks all the boxes for a fulfilling yet healthy treat. It contains oats, cashews and almond butter to fill you up with unsaturated fats and fibre, plus dates and a little dark chocolate to satisfy your sweet tooth.

The ingredients also include one sachet of Body Design’s vanilla shake, a meal replacement shake that’s high in protein and fibre. It’s designed to be used in a calorie-restricted diet but works just as well, if not better, as supplement here.

Best of all, the protein balls shouldn’t take more than a jiffy to make. Plus an hour in the freezer to set, but you don’t have to be there for that.

RECOMMENDED: High-Protein Snacks

Ingredients (Makes Nine Balls)

• ½ cup (75g) oats
• ½ cup (55g) cashews
• 1½ cup (260g) dates
• Pinch of sea salt
• 1 sachet vanilla Body Design shake
• 2tbsp almond butter
• Drizzle of melted dark chocolate (you can decide on what that means, but if you go overboard, expect the nutritional info below to change drastically)

Method

1. Put the oats and cashews in a food processor and pulse for a few seconds.
2. Add the remaining ingredients and blend again until all ingredients are well combined.
3. Roll the mixture into balls and pop these into the freezer for an hour to set.
4. Drizzle with a little melted dark chocolate and enjoy.

Nutritional Info (Per Ball)

Calories 159
Protein 5.7g
Fats 5.5g
Carbs 23.4g

Eating a protein bar is one of the most convenient ways to ensure your muscles get the fuel they need to rebuild after a tough workout. There’s no mixing, shaking or cooking required – you just unwrap and chow down.

However, the bars can be quite pricy and they’re not always the most palatable of snacks, with some doing a fine job of approximating both the taste and texture of cardboard.

To ensure your high-protein snack is of the highest quality, why not try making it yourself by following this recipe from ROS Nutrition. The combination of nuts, seeds, oats, dates and protein powder is a winning one, packing in 13g protein per serving for just 220 calories.

Macadamia and Pumpkin Seed Bar With Protein Fudge Recipe

Ingredients (makes four servings)

• 35g chocolate whey protein powder
• 3tbsp pumpkin seeds
• 3tbsp macadamia nuts
• 3tbsp oats
• 1tbsp almond butter
• 3 tbsp (45ml) almond milk
• 6-7 pitted dates

Instructions

1. To make the fudge heat the almond butter and the almond milk in a microwave for 40sec, then mix in the whey protein powder with a fork. Once it’s soft and dough-like pop it in the freezer for 40min.
2. Put the macadamia nuts, pumpkin seeds, oats and dates into a food processor and blend until they form a slightly sticky paste that can hold its shape. Add one or two more dates, or some almond butter, to the mix if it’s not sticking (this will raise the calorie count).
3. Spread the nut mixture out in a small, square baking tray, pressing it into all corners. Grab your fudge from the freezer, roll it out, and then place it over and gently press it into the nut mixture.
4. Put the whole shebang into the fridge for a few hours until it’s good and cold, then cut it into bar shapes.

Nutritional Info (Per Serving)

• Calories 220
• Protein 13g
• Carbohydrate 15g
• Fats 12g

Nutritional info is based on the use of ROS Nutrition’s Blue Label Whey. £23.59 for 908g, buy on rosnutrition.com

A monumental workout requires a monumental protein shake to refuel afterwards with and this, friend, is a very special protein shake. This isn’t one to glug down after a quick 20-minute workout at lunchtime – it’s one to be saved for those 90-minute weekend super-sessions that leave you in a puddle on the floor.

Multipower ambassador Healthy Jon has pulled out all the stops with his Mint Choc Chip Smoothie recipe. It contains a massive 37.5g of protein and also packs in 13.3g of fibre, which is almost half your recommended daily amount of 30g. There is no doubt you’ll feel fuller for longer after drinking this.

That’s the good news. There is also some bad news. Before you start chugging it down you should note that this monster shake contains almost 500 calories, 20g of sugar and over 30g of fat. Like we said, this is one to enjoy after your toughest sessions. Or in a survival situation. We’re pretty sure you won’t need to eat again for a week after one of these.

On the plus side it is far healthier than a freakshake – the drink/dessert hybrids that are popular as much for their Instagrammable qualities as the 1,500+ calories of sugary goodness they contain.

Mint Choc Chip Protein Smoothie

Ingredients

• 250ml milk (or dairy free alternative)
• 125ml coconut milk
• Large handful of mint leaves
• Large handful of spinach
• ½ avocado (preferably frozen)
• 1 serving of vanilla whey protein
• 4tsp cacao nibs
• 3 squares of dark chocolate

Method

Put all ingredients into a blender and blitz. No Michelin-star worthy skills are required for this one. Once it’s all shook up, pour into a tall glass and serve.

Nutritional Info

Calories 493
Fat 30.9g
-Saturated 9.6g
-Polyunsaturated 1.8g
-Monounsaturated 8.5g
-Trans 0.2g
Carbohydrates 46.8g
-Sugars 20g
Fibre 13.3g
Protein 37.5g
Sodium 0.6g
Potassium 1.8g

Buy Multipower Vanilla 100% Pure Whey Protein on multipower.com, 450g for £25

The Zero Sugar Diet, is a healthy, tasty, easy-to-follow eating plan – created by David Zinczenko, the former editorial director of Men’s Fitness in the US – designed to bring your hormones into balance, assist liver function and take away food cravings while delivering rapid weight loss.

Generally speaking, it works by doing one thing very, very effectively: drastically lowering your sugar consumption while boosting your fibre intake.

The Zero Sugar Diet requires lots of whole foods like fruits, vegetables and unprocessed grains; lean, healthy, satisfying, sugar-free foods like eggs, turkey, chicken and fish; and just the right amount of sugar-free good fats, like guacamole.

The dishes here – a sampling of a full day’s worth of food found in the Zero Sugar Diet book – replace simple carbs with high-fibre foods, so try them and you’ll see your belly starting to flatten within days. You’ll also feel more energised. Are you in? We thought so.

RECOMMENDED: The Sugar-Free Diet On Trial

Breakfast: Yogurt With Fruit And Nuts

Aside from, say, a bowl of cornflakes, you’re looking at the easiest meal on Earth to make. Simply combine ½ cup of both blackberries and raspberries (around 70g of each), ¼ cup (40g) bran-based cereal, 1tbsp sliced almonds and ½ cup (120g) plain Greek yogurt – and eat! It’s a meal with a paltry 231 calories, 12.8g natural sugar (the good kind), 13.7g fibre and a whopping 14.7g protein.

Lunch: Prawn, Mushroom And Goat’s Cheese Flatbread

A filling lunch with plenty of flavour. Sauté 150g sliced mushrooms, a small chopped red onion, 225g peeled prawns and ½ cup (75g) chopped pumpkin seeds. Brush the flatbread with olive oil, sprinkle on herbes de Provence and arrange spinach leaves in a layer on the bread, then pile on the onion mix and crumble 60g goat’s cheese on top for just 240 calories, 0.5g natural sugar and 7.2 g fibre.

Dinner: Seared Tuna And Spinach

Simple and beautifully Mediterranean. Sear a fresh tuna steak in extra virgin olive oil for three minutes, and serve it on a salad of spinach, black beans, fresh peas, chopped walnuts and parmesan. Add a splash of red wine vinegar and you’ve got 580 calories, 4.6g natural sugar, 14.6g fibre and 18.2g protein. If you’ve already trained that day, you can wash it down with a glass of pinot noir (122 calories) – you’ve earned it.

Dinner: Steak With Green Beans And Asparagus

Brush a 200g sirloin with olive oil and grill on high heat six to eight minutes each side until done to your liking. Put 1 cup (125g) green beans and ½ cup (65g) asparagus on a double layer of foil, drizzle with 1tbsp olive oil, fold to make a sealed package and grill for ten to 15 minutes. Serve on ½ cup (120g) cooked bulgur wheat, sprinkle with chopped walnuts and lemon juice and congrats: you’re looking at 680 calories, 3.6g natural sugar and 33.5g protein.

RECOMMENDED: How to Cook the Perfect Steak

Snack: Raspberry Almond Smoothie

As should be clear from these recipes, the Zero Sugar Diet is fine with a little sugar… as long as it’s the natural kind (from fruit) and comes with enough fibre to offset it. This 98-calorie smoothie – made with ice and 1 cup each fresh raspberries (140g) and unsweetened almond milk (250ml), plus 1tsp unsweetened cocoa powder – has the perfect ratio: 5g sugar to 9g fibre.

RECOMMENDED: Smoothie Recipes

Photography Linda Xiao

When you want to lose weight, what you eat for breakfast can have a big role to play in your success – and there are few better fat-burning brekkies than a couple of eggs. That’s according to a study presented at the European Congress on Obesity, which found people who ate two eggs in the morning reported feeling fuller for longer than those who ate cereals and subsequently ate less at lunch.

Blood tests showed levels of the hunger hormone ghrelin were lower in those who had eggs while levels of PYY, a hormone that makes us feel full, were higher. If you’re worried about high cholesterol, don’t be: research by the British Nutrition Foundation found that the cholesterol in eggs has minimal effect on your risk of heart disease. Make having eggs for breakfast easy with the delicious French toast recipe below.

RECOMMENDED: A Cracking Healthy Breakfast Recipe – Eggs Florentine

Chucking berries on your eggy bread and giving it a Gallic moniker turns a potentially unappetising breakfast into a delightful treat. What’s more, it needn’t be unhealthy: by using lower-GI sourdough bread, you’ll drip-feed your body energy throughout the day and minimise the blood sugar crashes that lead to fat storage.

Ingredients

• 2 eggs
• 2tbsp milk
• Pinch of salt
• 1tbsp sugar
• Pinch of cinnamon
• 2 slices sourdough bread
• 2tbsp butter
• 1tbsp Greek yogurt
• 2tsp honey
• Handful of mixed berries

To make

• Whisk together the eggs, milk, salt, sugar and cinnamon in a bowl.
• Submerge the bread in the mixture, ensuring each slice is fully covered.
• Melt the butter in a frying pan and fry each slice for two minutes on each side.
• Serve with the yogurt, berries and honey.

RECOMMENDED: Five Weekend-Winning Breakfast Ideas From Clean Eating Alice

Harness the health benefits of peanut butter with this tasty granola recipe. It's full of heart healthy fats from the nuts and seeds – read more on why we should eat more seeds and kernels here. If you're after a fruitier granola, try making this granola with maple-glazed pineapple.

We've got more delicious and healthy peanut butter recipes for you including peanut butter flapjacks, peanut butter energy bites and peanut butter and date granola bars. And why not whip up some of the world's easiest peanut butter bars for a post-workout snack?

Peanut Butter Granola Recipe

Ingredients (makes eight servings)

• 200g maple syrup
• 100g crunchy peanut butter
• 50g unsalted butter
• 300g porridge oats (jumbo oats work best)
• 100g whole almonds
• 80g pumpkin seeds
• 200g chopped apricots
• 2tsp mixed spice

To make

• Heat the oven to 180˚C/gas mark 4.
• In a bowl combine the oats, almonds, seeds and spice. In a small pan, melt the peanut butter, butter and maple syrup together over a gentle heat, stirring to break up any clumps.
• Drizzle over the dry ingredients, stirring well until everything is coated and starting to stick together. Tip onto a large baking tray and bake for 20 minutes, stirring well halfway through.
• When done, stir in the apricots while still hot and press the granola down with the back of a spoon to help it clump together as it cools. Once cool, store in an airtight container for no more than four weeks.

Recipe courtesy of Meridian Foods

As celebrity endorsements go, almonds have impressive pedigree. “Almonds are a good snack – I strongly recommend them.” Who said that? Yep – it was former US President Barack Obama.

He said it as part of an interview where he denied eating exactly seven almonds each night (he actually eats varying amounts of almonds – remember when news about the President used to be light-hearted?). But forget the weird context: President Obama’s advice should be heeded by all.

Almonds are brimming with vitamins and minerals and rich in dietary fibre and unsaturated fats. They also now come in all manner of forms beyond the standard nut, including both milk and butter, both of which are incorporated into this cracking smoothie recipe created by the experts at MaraNatha foods.

Extra nutritional goodness comes from avocado and spinach, which also give the drink its deliciously green appearance. Whip up this tasty blend for a healthy breakfast drink to energise you for the day ahead.

MaraNatha Green Double Almond Smoothie

Ingredients

Serves 2

• 2 heaped tbsp MaraNatha smooth almond butter
• ½ an avocado, sliced
• 600ml Almond Dream Dairy Free Drink or almond milk
• 3 handfuls of baby spinach
• 1tbsp chia seeds or hemp seeds (optional)

Instructions

1. Place the sliced avocado in a jug.
2. Add the almond milk, almond butter and spinach.
3. Whizz together with a stick blender to obtain a smooth consistency.

For added class (and a few extra nutritional benefits), use a wedge of lime to moisten the rims of your serving glasses, and then dip the glasses into the chia or hemp seeds before you fill them with smoothie goodness.

Nutritional Information

Per serving

Calories: 196
Fat: 17.2g
Saturated fat: 1.5g
Polyunsaturated fat: 0.5g
Monounsaturated fat: 3.5g
Carbohydrates: 9g
Protein: 5.7g

MaraNatha Almond Butter comes in Velvet Smooth and Divine Crunch and is available at Tesco and Ocado, priced £3.99. maranathafoods.com.

RECOMMENDED: Five Healthy Take-To-Work Lunch Ideas From Fit Men Cook

The Classic Breakfast Smoothie

280kcal, 15g sugar

Whether you’re the type who finds it hard to chew when you’re still half asleep, or just fancy a sure-fire nutrient boost first thing, this breakfast drink will help ease your way into the day. “Maca is a great natural stimulant, brilliant if you’re not a morning person,” says smoothie expert Jamie Meek, founder of Glo! Juice bar in Clapham. “It’s a Peruvian root, good for increasing energy and balancing hormones but also said to increase libido.” Blend together:

• 250ml almond milk (43kcal, 0.5g sugar)
• 1 banana (90kcal,12g sugar)
• 1 tbsp of peanut butter (90kcal, 1.5g sugar)
• 1 tbsp maca powder (20kcal, 1g sugar)
• 1 tbsp of ground flaxseed (37kcal, 0g sugar).

RECOMMENDED: More Smoothie Recipes

The Skip-A-Meal Smoothie 

346kcal, 16g sugar

Missing meals completely is never good for maintaining balanced energy levels, but if you don’t have time to chew then you can still keep yourself pepped with Christina McKevitt’s (the in-house nutritionist for kitchen technology company Smeg) meal-replacement shake. Chia seeds have been favoured by the Mexican Tarahumara running tribe because they believe they can provide sustainable energy, and Stevia is a sweetener.

• 1 cup of water with half a medium avocado (150kcal, 1g sugar)
• Half a cup of blueberries (85kcal, 15g sugar)
• 1 tbsp of chia seeds (60kcal, 0g sugar)
• Half a tbsp of coconut oil (60kcal, 0g sugar)
• Half a tablespoon of Stevia (1kcal, 0g sugar).

The Energy Boost Smoothie

496kcal, 37g sugar

Some days you need more calories than you realise, and this smoothie is a quick, healthy way to get in nearly an extra 500 without too much stress on your digestion. Meek says: “Matcha green tea powder helps you focus but unlike coffee doesn’t cause jitters.”

• Half a teaspoon of matcha powder (0kcal, 0g sugar)
• 200ml of coconut milk (300kcal, 0g sugar)
• A large handful of raspberries (64kcal, 5g sugar)
• 2 medjool dates (132kcal/32g sugar).

RECOMMENDED: Healthy Breakfasts Worth Getting Up For

The Immunity Booster Smoothie

362kcal, 33g sugar

“Spirulina is perfect for boosting the immune system because it’s packed with plant-based protein and omega 3s,” says Meek. “Avocado is also high in healthy fats and can help you absorb nutrients more easily.” Blend:

• A small handful of spinach (7kcal, 1g sugar)
• 1 medium apple (95 kcal, 19g sugar)
• Half an avocado (150kcal, 1g sugar)
• 1 banana (90kcal, 12g sugar)
• Three-quarters of a cup of water
• A quarter cup of water
• 1 teaspoon of spirulina (20kcal, 0g sugar)

The Coffee Smoothie

165kcal, 8g sugar

Your adrenal glands will thank you for blending your java with other nourishing ingredients; the caffeine release is tempered by the rest of the smoothie giving you less of a jolt (a bit like having an espresso after a meal). Blend:

• A double espresso (10kcal, 0g sugar) 
• A handful of ice
• 50ml of coconut milk (75kcal, 3g sugar)
• 1 scoop chocolate protein powder (approximately 80kcal, 5g sugar. The values of sugar and calories in protein powders vary widely so check the label to be exact.) 
• A pinch of cinnamon and nutmeg.

RECOMMENDED: Upgrade Breakfast With These Healthy Porridge Recipes

A few years ago, the smoothie was sitting pretty as beloved King of Liquid Food Land, but recent complaints of excessive sugar have jeopardised that status. And it's no wonder why when a typical banana and mango smoothie can set you back a whopping 470 kcal and 79 grams of sugar – more sugar than two cans of coke. But if you're cautious about what goes in them, smoothies can still be convenient, delicious snacks or even meal replacements. That's why we put together this list of healthy smoothies, crafted by experts, to help you lose the extra weight. Whether you need a quick and healthy meal replacement or something powerful to boost your workout and maximise your recovery, we've got something for you.

RECOMMENDED: More Smoothie Recipes

Gym Fuel Smoothie

200kcal, 37g sugar

Yes, this is quite sweet but you can keep it natural – no artificial pre-workout chemical-laden stuff here. A pair of kiwis has the same amount of potassium – great for your muscles – as a large banana, but with 40kcal less. It’s simple, hydrating energy. Blend:

• Half a mango (70kcal, 16g sugar)
• 2 kiwis (80kcal, 13g sugar)
• A handful of strawberries (50kcal, 8g sugar)
• Water and ice.

Weight Training Recovery Smoothie

391kcal, 27g sugar

Christina McKevitt is the in-house nutritionist for kitchen technology company Smeg. She recommends blending:

• 150g natural Greek yoghurt (130kcal, 5g sugar)
• 100ml rice milk (47kcal, 4g sugar)
• A handful of spinach leaves (7kcal, 1g sugar)
• 1 banana (90kcal, 12g sugar)
• 1 tsp of ground flaxseed (37kcal, 0g sugar)
• A scoop of vanilla protein powder (approximately 80kcal, 5g sugar, though this depends on brand).

The reason most smoothies these days don’t include cow’s milk is because many in the health and fitness industry believe that dairy can induce gut issues. If you don’t have any kind of reaction however you might consider using full-fat milk here for extra protein and creaminess. Beware the skimmed version as it contains more sugar and is less satiating.

Cardio Training Recovery Smoothie

110kcal, 16g sugar

Cardio training is all about sweat, and that means rehydration afterwards is crucial. It’s also a time to ingest as many nutrients as possible, particularly if you’ve been pushing your body to the limit. Bonus: Ginger is a natural anti-inflammatory so helps tired muscles recover. Blend:

• A beetroot (40kcal, 6g sugar)
• 1 apple (60kcal, 10g sugar)
• A thumb of ginger (10kcal, 0g sugar)
• Water to taste.

Dessert Smoothie

454kcal, 35g sugar

“Almonds are great for releasing energy slowly into your system,” says smoothie expert Jamie Meek, founder of Glo! Juice bar in Clapham. “They contain lots of healthy fats, fibre, protein, magnesium and vitamin E, which help to lower blood-sugar levels and lower blood pressure. This can reduce hunger and promote weight loss.” You’ll also appreciate the high levels of magnesium in this because it helps tired muscles relax. Blend:

• 250ml almond milk (43kcal, 0.5g sugar)
• 2 tbsp of almond butter (196kcal, 0.5g sugar)
• 1 large frozen banana (120kcal, 16g sugar – they make smoothies creamier than fresh ones, but don’t forget to take the skin off before you freeze it)

Then add:

• 1 tbsp of raw cacao (31kcal, 1g sugar)
• A dash of salt – use Himalayan salt if possible because it’s full of essential minerals
• Half a tbsp of cinnamon
• 1 tbsp of honey (64kcal, 17g sugar).


The ‘I Need To Eat More Vegetables’ Smoothie

63kcal, 5g sugar

“This smoothie is full of goodness and has hardly any sugar in it,” says Meek, “But if you find slurping down all those veggies difficult use a Granny Smith apple (approximately 60kcal, 10g sugar) or pear (95kcal, 16g sugar) to make it more palatable.” Also, McKevitt says: “Kale is higher in vitamin C than most other vegetables, containing four-and-a-half times much as spinach.” Blend:

• A celery stick (6kcal,1g sugar)
• About 3-4in cucumber (8kcal, 1g sugar)
• A large handful of kale (33kcal, 0g sugar)
• Three quarters of a cup of pineapple (14kcal, 3g sugar)
• A sprig of mint (2kcal, 0g sugar)
• About three-quarters of a cup of water.

Protein shakes are a staple of many gym-goers’ diets and they’re also making their way into the mainstream. But what if you want a shake that’s full of goodness with a decent protein content without having to scoop any powder or get cows involved? You make one of DW Fitness nutritional expert Carly Tierney’s favourite plant-based protein shakes.

Ingredients

190ml soy milk
1tbsp nut butter
1tbsp chia seeds

All you have to do is blend.

Use a natural nut butter (where the only ingredient is the nut itself) to avoid added sugar or unhealthy fats. Soy milk is naturally high in protein (although not as high as cow’s milk), as are nuts and chia seeds, which combine to provide around 12g of protein in one serving of this shake. Plus, it’ll be delicious. Nut butter always makes things delicious.

You could swap soy milk for other plant-based milks, but that’ll drastically cut down the amount of protein in the shake. If you’re happy to drink cow’s milk, use that instead to bring the protein value per serving up to 27g.

RECOMMENDED: Protein Shake Recipes

If you’re looking to spice up this protein shake, try experimenting with some of these extra ingredients suggested by Coach’s sister title, Men’s Fitness.

Nutmeg

Ground nutmeg retains its fibre content to assist the digestive process, helping you absorb all the other nutrients in your shake.

Cinnamon

The sweet spice slows the rate at which your stomach empties after meals, reducing the rise in blood sugar after eating. It also has anti-inflammatory benefits.

Ginger

Feeling a little queasy after a tough workout? Ginger will settle your stomach. Feeling under the weather? It’ll promote healthy sweating to help flush out a cold.

Maca

Also known as Peruvian ginseng, this relative of the radish helps regulate your endocrine system, for improved energy, sleep and mood.

Spirulina

A form of algae, in dried powder form it’s about 60% protein – plus it boasts a shedload of vitamins and minerals for better immunity.

When it comes to that 3pm slump, even the healthiest of eaters are tempted by a sugary hit. Sure, why not? We’re not puritanical here at Coach. But maybe try this natural sugary hit – shared with Coach by Whole Earth foods – which packs in nuts, fruit and peanut butter.

You probably know by now that peanut butter’s got lots of health benefits thanks to its protein, unsaturated fats, fibre, magnesium and zinc, but with this recipe Whole Earth takes that to another level by using its new hi-oleic peanut butter. While we don’t know how to pronounce oleic, we do know that hi-oleic peanuts are grown naturally and have about 30% more monounsaturated fats than more commonly available types.

Does that mean hi-oleic peanut butter is better for you? Yes, according to cholesterol charity Heart UK, which has added Whole Earth’s peanut butter to its eight-strong list of approved foods that form part of a “heart-healthy diet”. In the reassuring, if dull, language of science, Heart UK says hi-oleic peanut butter “contributes to the maintenance of normal blood cholesterol levels”.

Try making a batch and pop them in the freezer (or fridge if you like ’em soft) to bring out whenever you need one.

Once you tire of these treats, expand your snack repertoire with the best protein flapjacks recipe, this macadamia, pumpkin seed and fudge protein bar recipe and this energy balls recipe for a home-made alternative to energy bars.

Peanut Butter Bar Recipe

Ingredients (makes 16 bars)

• 100g gluten-free oats
• 50g ground almonds
• 1tsp ground cinnamon
• 200g Whole Earth hi-oleic crunchy peanut butter
• 2 ripe bananas, peeled and chopped
• 2tsp vanilla extract

Method

• Line a 20cm square baking tin with parchment paper.
• Place the oats, ground almonds and cinnamon in a food processor and process until the oats are finely ground.
• Add the remaining ingredients and process until fully combined.
• Slightly dampen your hands to prevent too much sticking, then mould the mixture into your tin and press it down.
• Place into the freezer for a couple of hours to allow it to firm up before slicing it into bars.
• Store the pieces in the freezer, or the fridge if you prefer them to be a little softer.

This high-protein smoothie makes a great post-workout snack, containing easily absorbed whey protein that will help with muscle recovery and growth. Kale and blueberries are loaded with vitamins and antioxidants, and both the whey protein and fats from the coconut milk will keep you feeling full for longer. 

Like our other best smoothie recipes and protein shake recipes, this smoothie can be swapped out for a meal of similar calorific value if you’re following a weight loss meal plan for women or a weight loss diet plan for men. 

Kale and Coconut Protein Smoothie Recipe

451 calories

Ingredients (Serves One)

• Handful of blueberries
• 2tbsp whey protein
• ½ cup coconut milk
• ½ cup chilled green tea
• Pinch of cinnamon
• Handful of kale

Nutrition

We fed the smoothie ingredients into Myfitnesspal, one of the best weight-loss apps for calorie counting, to get a rough nutritional breakdown for these recipes so you can hit your macro goals. According to the NHS guidelines one serving of any smoothie counts as no more than one of your five-a-day.

This smoothie comes in at around 451 calories calories per serving. It provides approximately 51g protein, 23g carbohydrates, 21g fat and 3g fibre.

Blueberries are high in fibre, which keeps you feeling full and makes you less tempted to snack.

Whey protein contains amino acids that help to balance your blood sugar levels. For vegan alternatives here’s our pick of the best vegan protein powder.

Coconut milk provides fats that help with weight maintenance by boosting your fullness levels.

Green tea is rich in catechins, a type of flavonoid that stimulates the body to burn more calories.

Cinnamon helps reduce the production of insulin – a hormone that turns excess sugar into fat.

Kale is an excellent source of magnesium, which plays an important role in protein synthesis.

More About Healthy Eating

• This zingy carrot, apple and kiwi smoothie is packed with vitamins and antioxidants  
• Everyone agrees antioxidants are important, so here are 45 antioxidant-rich foods to eat
• Here’s why you should eat healthy seeds and kernels, and what foods to add them to
• Take the hassle out of eating healthily with the UK’s best healthy meal delivery services

On balmy days of summer, thoughts naturally turn to one thing – healthy salad. The downside is that many shop-bought salads can underwhelm in terms of size and overwhelm in price. You can sidestep both issues by whipping up a salad at home to take to work the next day. Coach enlisted Alexis Oladipo, founder of Gym Bites, to help with a simple salad recipe.

Ingredients

• 4 chicken breasts
• 100g baby spinach
• 80g rocket leaves
• 1 packet of mozzarella
• 2 ripe avocados
• 2 handfuls of cherry tomatoes
• 1 cucumber
• 1 tsp of sesame seed oil

Dressing ingredients

• 1 lemon wedge
• 1/4 cup of macadamia oil
• 1/2 cup of water
• Salt and pepper to taste
• 3 garlic cloves
• Pesto

Method

1. Preheat oven to gas mark 7 (220°C/200°C fan).
2. Rinse chicken breasts. Season with herbs, salt and pepper.
3. Heat a grill pan or frying pan with 1 tsp of sesame seed oil and add chicken. Grill for four minutes on each side till browned.
4. Pop in the oven for 20 minutes.
5. Scoop pesto into a bowl, squeeze in lemon juice, add macadamia oil, salt and pepper, crushed garlic cloves, water and whisk together.
6. Add the leaves, sliced cucumber, avocados, tomatoes and mozzarella, then toss in the dressing.
7. Serve salad as a bed and slice the chicken breast on top.

4pm pick me up juice 

Try this juice when you hit the 4pm slump. The cinnamon is great for regulating your blood sugar levels. 

Ingredients

• 1 handful of spinach 
• 5 romaine lettuce leaves 
• 1/4 of cucumber 
• 4 stalks of celery 
• 1 peeled lemon 
• 1 apple
• 2cm of ginger 
• 1/2 teaspoon of ground cinnamon 

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Extra energy juice

Spirulina is the richest natural source of beta-carotene and vitamin E. It's packed full of vitamins and minerals, which are great for energy levels. Plus it contains the antioxidant Phycocyanin.

Ingredients

• 1 peeled lemon (or less according to taste)
• 3 Granny Smith apples
• 2cm of ginger
• 1/2 a cucumber
• 1tsp of spirulina  

Pre-workout juice 

To help fuel your workout the carrots included within this juice are a great source of beta-carotene, which protects against the damaging effects of exercise and increases oxygen in the brain, blood and tissue

• 3 carrots 
• 1 beetroot 
• 2 handfuls of parsley 
• 2cm of ginger 

Post-workout juice 

Coconut water is packed full of potassium, great for you after a workout. The watercress will also help restore your energy levels. 

• 1/2 a cucumber 
• 1 pear 
• 1 peeled lime (or less according to taste) 
• 100ml coconut water 
• 1 beetroot 
• 1 handful of watercress 

Bedtime juice 

This pre-bedtime juice contains cherries, which have lots of melatonin, a hormone that regulates the sleep cycle 

• 1 green apple 
• 7 strawberries 
• 15 de-stoned cherries 
• 1/2 a cucumber 

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Super skin juice 

Adding lime to your juices will make you glow from top to toe. It will also rejuvinate the skin, protecting it from infection and keeping it flowing thanks to its vitamin C and flavonoids content. Both of these are classed as antioxidants. 

• 7 stalks of celery
• 1 apple
• 1/2 a cucumber 
• 1 handful of spinach leaves 
• 5 large romain lettuce leaves 
• 1 peeled lime 

Fat loss food doesn’t have to be bland. These sweet and spicy fat-burning smoothies, created by sports nutrition specialist Scott Baptie, are packed with tasty ingredients that boast an array of fat-fighting properties. Taste the burn. 

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Strawberry, Raspberry and Chilli Fat-Burning Smoothie Recipe

• Handful of strawberries: Strawberries are rich in polyphenols, which help to improve blood sugar control and reduce fat storage.
• ½ red chilli, deseeded and finely chopped: Chilli contains capsaicin, which burns fat by increasing your body’s energy expenditure levels.
• Handful of frozen raspberries: Raspberries provide fibre, which helps keep you full and avoid the temptation to snack.
• 100ml natural yogurt: Natural yogurt is high in protein, which helps maintain muscle mass when eating for fat loss.
• 400ml cold green tea: Green tea contains ECGC, an antioxidant that helps you get lean by breaking down fat.
• Handful of kale: Kale is a source of calcium, a mineral that plays a key role in regulating body fat levels.

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Orange and Chilli Fat-Burning Smoothie Recipe

• Juice of 1 orange: Oranges are rich in vitamin C, and studies have shown people with high levels burn fat more efficiently.
• ½ a chilli: Chilli contains capsaicin, which – as well as its metabolism boosting properties – helps to suppress appetite.
• 1 scoop of whey protein isolate: Whey protein isolate helps build muscle. Because muscle is active tissue, the more you have, the more fat you burn.
• 400ml green tea, cold: Green tea contains the antioxidant ECGC, which causes an increase in fat oxidisation.
• Handful of kale: Kale is a source of calcium, a mineral that plays a key role in regulating body fat levels.

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Scott Baptie is a physique and sports nutritionist, online personal trainer and director of FoodForFitness.co.uk

Unless you’re awash with cash and able to hire a chef, eating healthily requires a little bit of nutritional nous and some basic cooking skills. Unfortunately, unless you’re employed in the catering industry, it’s both time-consuming and expensive trying to acquire those skills outside your working day. Patrick Drake’s 60 Second Chef course aims to help people solve their culinary conundrums in double-quick time without resorting to pricy cooking schools, po-faced online courses or the unpredictable gauntlet of YouTube tutorials. The course covers all the bases so anyone, no matter how little knowledge they have going in, can be a competent cook by the end.

Why did you start the 60 Second Chef?

I hate elitism, and this idea that food should be the preserve of a privileged few who have the time to indulge in reading and cooking from complicated cookbooks. When you get to a certain age, basically above 20, when you don’t know how to cook, it doesn’t become a matter of joking any more. It becomes something you’re a bit ashamed of.

I created the 60 Second Chef as one destination where you can find every single skill you need to know, taught in sequential order, in 60 seconds each. It breaks it down into bite-size, manageable chunks.

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What approach do you take in the videos?

I can’t be with you personally, but I want the videos to feel as if I’m there, and I’m not teaching you as much as hanging out, trying a few different techniques and recipes.

The YouTube videos out there were quite loud, or very serious: “This is how you brunoise a carrot. Or julienne.” Let’s chill out here, it’s a carrot cube and a carrot stick. Why do we feel this need to use complicated culinary terminology to create a veil of mystery? It’s something everyone has a right to. It’s simple knowledge.

How important are learning the skills?

If you teach people how to do a paella recipe, great. They will learn a couple of skills in that. But give them all the basics and they can start making stuff up themselves. I also think it’s important to teach not by gram measurements, but by volume. I’d rather say use a tablespoon of this, use half a cup of this. Then in future, you’ll know that a cup full of onion goes with half a teaspoon of garlic. It’s about creating an instinct for cooking.

So you can teach the cooking instinct?

Yeah. You might feel a bit embarrassed if you don’t know how to make a fried egg, but you’re not born with that knowledge. Someone has to show you at some point.

£39 for the full 79-lesson course. the60secondchef.com