Man with a plan: Recipes from wellness pioneer James Duigan

by James Duigan

Wellness pioneer and diet authority James Duigan has written his most comprehensive wellbeing book yet. Here’s a preview helping of recipes that embody his newest approach.

The protein wrap

 

A very versatile idea. You can blitz all manner of cooked vegetables with the egg but the wraps look so bright and delicious made with beetroot! Our daughter Charlotte loves the idea of a pink breakfast (we always make these up when she has friends round).

SERVES 1

 

1 organic free-range egg

1 tsp dried mixed herbs

1 small precooked beetroot, roughly chopped

salt and ground black pepper

1 tsp coconut oil

quarter of an avocado

half a lemon, cut in two

1 tsp fresh coriander, chopped, or any other herb you like

50g smoked salmon

2 cherry tomatoes, chopped

handful of rocket

 

● Put the egg, herbs and beetroot into a blender with a pinch of salt and pepper. Whiz until everything is combined and the mixture is pink.

 

● Heat a frying pan over a low heat and add the oil. Once the oil is melted, add the egg mixture and rotate the pan to let it all spread out thinly.

 

● Leave to cook for approximately 3 minutes, then flip the wrap on to the other side for another few minutes, until it is firm.

 

● In a bowl, mash the avocado, squeeze in the juice from one of the two wedges of lemon and add some chopped coriander. Season with salt and pepper.

 

● Once the wrap is cooked, spread on the mashed avocado, add the smoked salmon and sprinkle the tomato and rocket on top. Squeeze over the juice from the remaining lemon wedge and season with more pepper. Roll it up as you like or enjoy as an open pancake.

 

Sticky chicken thighs

 

 

Pure comfort food. The kids love these with the sweet potato wedges with crispy chickpeas from the book (as shown in the picture) and dollops of Greek yoghurt seasoned with a squeeze of lime and a sprinkle of spring onion. You can cook the chicken in the oven as here, or on the barbecue if you prefer.

 

SERVES 4

 

140g tomato purée

2 tbsp honey (optional)

1 tbsp tamari

1 tbsp apple cider vinegar

1 tsp paprika

generous pinch of black pepper

600g organic chicken thighs

drizzle of rapeseed oil

 

FOR THE SALSA

 

4 large tomatoes

small handful of fresh coriander, with stalks, finely chopped

1 green chilli, deseeded and finely chopped

1 small garlic clove, finely chopped

1 small red onion, finely chopped

juice of 1 lime

salt and ground black pepper

drizzle of good-quality olive oil

 

ON THE SIDE

 

green salad

 

● Preheat the oven to 200C/400F/gas 6.

 

● In a large bowl, mix together the tomato purée, honey (if using), tamari, apple cider vinegar, paprika and pepper to make the marinade. Season to taste. Add the chicken thighs to the bowl and toss until each one is completely coated.

 

● Put the thighs on a large baking tray. Drizzle with a little oil and bake for 20 minutes in the preheated oven or until completely cooked through and golden brown. Turn halfway through cooking.

 

● Meanwhile, make the salsa. Finely chop the tomatoes and add to a small bowl with the coriander. Mix in the chilli, garlic, onion and lime juice. Season to taste and add a good glug of oil. Mix again and leave in the fridge until the chicken is ready.

 

● Serve the chicken with a big spoonful of salsa, a green salad, seasoned yoghurt (see recipe intro above) and, if you like, sweet potato wedges.

 

Kabbouleh

 

A delicious lunchbox treat or the perfect accompaniment to any protein. Feel free to mix up your grains and use what you have to hand, gluten-free varieties if you prefer.

 

SERVES 4

 

3 tbsp extra virgin olive oil

¼ tsp ground cumin

½ tsp sumac

juice of 1 lemon

¼ tsp salt

¼ tsp ground black pepper

100g cooked and cooled quinoa, brown rice or bulgur wheat (or a mixture, or any leftover cooked grains of your choice that you have to hand)

3 good handfuls of kale leaves (stalks discarded), finely chopped

half a small cucumber, seeds scooped out, finely chopped

1 spring onion, finely chopped

8 small tomatoes, chopped into quarters

handful of fresh parsley, finely chopped

 

● First, make the dressing; it will taste better the longer it sits. Whisk together the olive oil, cumin, sumac, lemon juice, salt and pepper, and set aside.

 

● Make sure the cooked grains have cooled down completely so they don’t wilt the salad when you put everything together.

 

● Put the kale, cucumber, spring onion and tomatoes in a serving bowl and stir in the parsley.

 

● Pour over half the dressing and mix it through; this step will tenderise the kale and distribute great flavour through the salad.

 

● Add the cooled cooked grains and the rest of the dressing, stirring everything together.

 

● Taste the salad and adjust the seasoning with more salt or another squeeze of lemon, or to the way you like it. Tuck in.

 

TIP If you like heat, feel free to add a little fresh or dried chilli, or some finely chopped garlic.

 

Lamb koftas with tomato and onion salad

 

I love grass-fed lamb – it’s packed with CLA (a naturally occurring fatty acid), which helps break down stored fats in the body and can even reduce inflammation in the gut.

 

SERVES 4

 

500g organic minced lamb

1 small onion, finely chopped

2 garlic cloves, crushed

1 fresh red chilli, deseeded and finely chopped

2cm piece of fresh root ginger, peeled and grated

small handful of fresh mint leaves, chopped

small handful of coriander leaves, chopped

½ tbsp ground cumin

½ tbsp ground coriander

1 tbsp tomato purée

large pinch of Himalayan pink salt

4 tsp coconut oil, melted

lemon wedges, to serve

 

FOR THE TOMATO AND ONION SALAD

 

4 tomatoes, chopped

1 red onion, chopped

4 fresh mint sprigs, chopped

2 fresh coriander sprigs, chopped

1 tbsp olive oil

salt and ground black pepper

 

● Mix together the lamb, onion, garlic, chilli, ginger, herbs, spices, tomato purée and salt in a bowl. Divide the mixture into 8 portions and roll each into a sausage shape. Thread each kofta on to a metal or bamboo skewer. Cover and keep in the fridge until you’re ready to cook them.

 

● To make the salad, mix the tomatoes with the onion, mint, coriander and olive oil. Season to taste.

 

● Heat a griddle or grill pan over a medium heat. Lightly brush the koftas with the melted coconut oil. Cook them for 3-4 minutes on each side or until cooked through and to your liking. Remove from the pan and serve with the salad and lemon wedges.

 

Bodyism cookies

These are so good they have their own fan club at our Bodyism café in West London (see bodyism.com). The recipe makes a big batch but if you like you can freeze half the dough and, when you fancy, defrost and roll it out. Or make an extra quantity just for freezing. Drum roll, please…

MAKES 18-20

 

120g oat flour (or gluten-free oats blitzed to a fine powder in a food processor)

60g coconut flour

180g gluten-free oats

½ tsp bicarbonate of soda

225g coconut palm sugar

1 tsp Himalayan pink salt

2 tsp vanilla extract

150g coconut oil, melted

3 organic free-range eggs, beaten

100g sugar-free dark chocolate, cut into small squares

 

● Preheat the oven to 200C/400F/gas 6 and line 2 baking trays with parchment paper.

 

● In a large bowl, mix together the flours, oats, bicarbonate of soda, sugar and salt.

 

● In another bowl, mix together the vanilla extract and coconut oil.

 

● Slowly mix the liquid mixture into the dry mixture. Then slowly stir in the beaten eggs.

 

● Finally, add the chocolate, and, using your hands, mix it in.

 

● Roll 1 dessertspoon of the cookie dough into a small ball and place on a baking tray. Repeat this step until you’ve used up all the mixture, making sure you leave quite a bit of space between the balls.

 

● Using the back of a fork, flatten each ball.

 

● Bake in the oven for 12-15 minutes, until golden brown. Then leave to cool (remember they firm up as they cool down).

 

Roasted figs with honey & Greek yoghurt

 

Whenever I make this simple dessert, it reminds me that if you choose delicious, good-quality ingredients, you don’t need to do anything fancy with them.

 

SERVES 4

 

4 large figs

2 tsp ground cinnamon

1-2 tsp manuka honey or good quality honey for drizzling (or try maple syrup for a variation)

handful of rosemary sprigs

8 tbsp Greek yoghurt or coconut yoghurt

2 tbsp pecans, chopped and toasted

 

● Preheat the oven to 180C/350F/ gas 4 and line a baking tray with parchment paper.

 

● Slice the figs into halves and quarters. Place them on the prepared baking tray.

 

● Sprinkle 1 teaspoon of the cinnamon over the figs and drizzle with the honey. Lastly, lay the rosemary sprigs over the figs.

 

● Place in the preheated oven for approximately 40 minutes, or until caramelised and soft. Leave to cool for 10 minutes.

 

● Serve the figs dolloped with the yoghurt, sprinkled with the pecans and the remaining teaspoon of cinnamon.

 

AS A BREAKFAST OPTION Try adding some of my Bodyism Protein Excellence to the yoghurt. This ensures a good dose of protein to give you energy for the day.

 

Persian love cake

 

This delicious spiced dessert is the perfect celebration cake, dinner-party dessert or scrumptious treat. Serve it with a spoonful of Greek yoghurt, ideally to someone you love!

 

SERVES 6-8

 

180g ground almonds

250g coconut palm sugar

½ tsp Himalayan pink salt

80g unsalted butter, chilled

1 organic free-range egg

125g organic Greek yoghurt, plus extra to serve

½ tsp ground cinnamon

½ tsp ground nutmeg

½ tsp ground cardamom

2 tbsp shelled pistachios, roughly chopped

2 tbsp edible rose petals, to garnish (not essential, but beautiful)

 

● Preheat the oven to 180C/350F/gas 4.

 

● Grease the sides of an 18cm springform cake tin and line the base with parchment paper.

 

● Mix the ground almonds, palm sugar and salt in a bowl to combine evenly. Add the chilled butter and rub with your fingertips until the mixture resembles coarse breadcrumbs.

 

● Spoon half the mixture into the prepared tin and press down firmly to cover the base evenly, as if you were making a cheesecake.

 

● Add the egg, yoghurt and spices to the remaining mixture and beat with a wooden spoon until smooth and creamy. Pour this mixture over the prepared base and sprinkle the chopped pistachios around the edge of the cake.

 

● Bake until golden brown and just set, approximately 30 minutes.

 

● Allow to cool completely in the tin on a wire rack, before removing from the tin and transferring to a serving plate.

 

● Sprinkle with rose petals (if using) and serve with an extra dollop of Greek yoghurt on the side.

 


SAVE 25 PER CENT ON JAMES’S NEW BOOK

 

Today’s recipes are from James Duigan’s Blueprint for Health, which will be published by Pavilion on 7 September, price £14.99. 

 

Expanding his bestselling Clean & Lean philosophy and Bodyism approach beyond food and exercise, the book covers James’s four fundamental pillars of health: nutrition, movement, mindset and sleep. As well as 80 delicious and nutritious recipes, James offers a series of simple movement and mindset exercises to detoxify your diet and lifestyle, guide you gently towards balance in each area and become the happiest, best and fittest you. 

 

To pre-order a copy of Blueprint for Health for £11.24 (a 25 per cent discount) until 7 September, visit you-bookshop.co.uk or call 0844 571 0640; p&p is free on orders over £15.

 

YOU readers can enjoy an exclusive 20 per cent discount on all Bodyism supplements plus free shipping. Just visit bodyism.com and enter the code YOU20 when checking out. Offer valid until 11.59pm on Friday 22 September 2017.