YOU ARE WHAT YOU EAT EB

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• Publisher: HQ
• Year: 2022
• Print ISBN: 9780008511609
• eBook ISBN: 9780008511616
• Topic: Art
• Subtopic: Nutrition, Dietics & Bariatrics

Over 80 delicious recipes and lifestyle advice to accompany the hit new Channel 5 series.

With a foreword by Dr Amir Khan & Trisha Goddard

When you eat well, you feel well.

With 80 delicious recipes and a whole host of feel-good advice to accompany the new hit Channel 5 TV show, You Are What You Eat shows how the food you eat can transform you, inside and out.

Discover flavour-filled herb salads and light lunches. Dig in to delicious, veg-packed dinners like a Lighter Lasagne or a Magic Bean Stew. And try guilt-free sweet treats like low-sugar chocolate fudge or super-healthy Apple Doughnut Muffins.

Packed with simple lifestyle changes and recipes the whole family will love, You Are What You Eat will soon have you looking and feeling your best.

Veggie Burrito Bowls

This quick and easy supper contains all the essential amino acids in one bowl, so it’s perfect vegetarians. The rainbow of vegetables provides a big hit of phytonutrients, too.

SERVES 4

15 MINS

15 MINS

2 tbsp extra virgin olive oil

2 onions, sliced

400g frozen sliced peppers

2 x 400g tins black beans

1 x 400g tin chopped tomatoes

2 tsp ground cumin

2 tsp smoked paprika

1 tsp ground coriander

500g cooked brown basmati rice

1 avocado, peeled, stoned and mashed

1 gem lettuce, finely shredded

Hot sauce, to serve

FOR THE SALSA

120g cherry tomatoes, quartered

1 mango, peeled, stoned and diced

Juice of 1 lime

Handful of coriander, roughly chopped

1. Heat 1 tablespoon of the oil in a large, non-stick pan over a medium heat. Add the onions and cook for 5 minutes until starting to soften. Add the sliced peppers and cook for 5 more minutes, until they have defrosted and started to brown. Remove to a bowl and return the pan to the heat.
2. Heat the remaining oil in the pan. Add the black beans and the liquid from their tins along with the chopped tomatoes. Cook over a high heat until reduced to a thick mixture, around 3 minutes, then stir in the spices and remove from the heat.
3. Mix all the salsa ingredients together in a small bowl.
4. Divide the rice between 4 bowls. Top with the cooked beans, pepper-onion mixture, mashed avocado, lettuce, salsa and drizzle with the hot sauce.

Magic Bean Stew

This super versatile and cheap stew can be changed up to suit your mood and appetite; follow the adaptations for spicy Mexican, Indian and Spanish flavours, or a herby Italian version.

SERVES 12

VARIABLE

VARIABLE

4 tbsp olive oil

4 onions, diced

3 peppers, deseeded and diced, or 350g frozen sliced peppers

6 carrots, diced

6 celery sticks, diced

2 x 400g tins kidney beans

2 x 400g tins black beans

2 x 400g tins cannelIini beans

2 x 400g tins chopped tomatoes

1¼ litres water

1 tbsp dried oregano

2 vegetable stock cubes

1. Heat the oil in a large pan over a medium heat. Add the onions, peppers, carrots and celery then cook, stirring occasionally, until softened – around 10 minutes. Add all the beans with their liquid, the tomatoes, water, oregano and the flavourings you are using (see below). Crumble in the stock cubes and stir. Bring to the boil, turn down the heat and simmer for 30 minutes to let the flavours develop.

For Mexican Bean Stew

Add 2 tbsp smoked paprika, 1 tbsp ground cumin, 1 tsp ground cinnamon and 1 tsp chilli flakes. Garnish with chopped fresh coriander.

Eat with: Wholemeal tortillas or brown rice.

For Indian Bean Stew

Leave out the oregano. Add 2 tbsp grated ginger and 6 crushed garlic cloves with the veg. Stir in a 400g tin coconut milk, 2tbsp garam masala, 2 tsp ground cumin, 2 tsp smoked paprika and 1 tsp chilli powder.

Eat with: Wholemeal flatbreads, natural yoghurt or brown rice.

For Spanish Bean Stew

Stir in 1 tbsp smoked paprika and 160g pitted olives. Before serving, stir in 260g baby spinach and wilt.

Eat with: Crusty ciabatta for dipping.

For Italian Bean Stew

Add 1 tbsp chopped rosemary, 20g chopped basil.

Eat with: Spaghetti, or use as a base for lasagne.

Mushroom ‘Kebab’ Wraps

This meat-free fakeaway uses thickly sliced mushrooms for their meaty texture and savoury flavour, which is boosted with earthy spices and a healthy, creamy yoghurt dressing.

SERVES 4

15 MINS

25 MINS

600g portobello mushrooms, sliced

2 tbsp olive oil

2 garlic cloves, crushed

2 tbsp tomato purée

1 tbsp lemon juice

1 tbsp soy sauce

1½ tsp ground cumin

1 tsp smoked paprika

FOR THE TZATZIKI

150g Greek yoghurt

1 garlic clove, crushed

Handful of fresh mint leaves, finel...

Table of contents

• Cover
• Title Page
• Note to Readers
• Contents
• Foreword
• Getting Started
• Healthy Eating
• Time to Get Cooking!
• Gut Health
• Eating For Specific Health Issues
• Wellbeing
• Breakfast
• Snacks
• Light Meals
• Dinner
• Sweet Treats
• Cooks’ Notes
• Alphabetical List of Recipes
• Acknowledgements
• Copyright
• About the Publisher