Eat Clean: 20 Recipe Bite-Sized Edition

Copyright

Thorsons

An imprint of HarperCollinsPublishers 1 London Bridge Street London SE1 9GF

www.harpercollins.co.uk

First published by Thorsons 2015

Text © Ching-He Huang 2015

Photography © Myles New 2015

Cover layout design © HarperCollinsPublishers Ltd 2015 Cover photographs © Myles New

Ching-He Huang asserts the moral right to be identified as the author of this work

A catalogue record of this book is available from the British Library

Food styling: Alice Hart and Marina Filippelli (cover)

Prop styling: Wei Tang Recipe analysis by Consultant Dietician: Fiona Hinton BSc, M Nut Diet, Registered Dietician

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Source ISBN: 9780007426294

Ebook Edition © MARCH 2015 ISBN: 9780007589692 Version 2015-02-17

Contents

Cover

Title Page

Copyright

Breakfast

Lunch

Dinner

Sides

Pickles and Salsas

Teas and Infused Waters

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About the Publisher

Breakfast

It’s an old, well-known saying that breakfast is the most important meal of the day, but it’s actually true. During sleep your metabolism slows down due to the lack of food and movement, meaning reduced fat burning. Upon waking, you need to speed up your metabolism once again. With this in mind, I have created a range of breakfast dishes that will fire up your metabolism, energise you and help you start burning fat.

Yang-yang chilli eggs

This is a favourite recipe of mine that makes a simple and lean breakfast; it has a spicy kick and an array of health benefits to help you start your day. I call it ‘Yang-yang’ chilli eggs because, according to traditional Chinese food therapy, eggs are ‘hot’ in energy, as are chillies, so this is the perfect dish to warm up your body.

The egg whites are packed with protein, which will kick-start your metabolism (and maintain your lean muscle mass). The healthy monosaturated fats from the avocado contain anti-inflammatory properties and allow the absorption of vital fat-soluble nutrients.

1 teaspoon coconut oil

1 tablespoon diced white onion

¼ red pepper, deseeded and diced

2 (for women) or 3 (for men) free-range medium eggs

1 pinch of sea salt

1 pinch of ground black pepper

½ avocado, peeled and stoned

1 dash of Tabasco (shop bought or home made – see page 200)

Heat a wok (or pan) over a medium heat and add the coconut oil. As the oil starts to melt, add the onion and stir-fry for 1 minute, then stir in the red pepper pieces and cook for another minute until the pepper starts to soften. Beat the eggs with the sea salt and black pepper, then add to the wok and stir-fry for 1 minute until scrambled.

Remove from the wok and serve with the avocado sprinkled with a splash of Tabasco.

Protein-burst smoked salmon, spinach and chive egg-white omelette

A great all-round, nutrient-rich breakfast. The egg whites and salmon provide lean protein to help recovery and start up your metabolism for the day. Salmon is also high in omega-3 fats, which help maintain brain function and may protect you from depression and memory loss. Spinach is a superfood containing a multitude of nutrients, including vitamins such as folate, A and C, minerals such as iron, potassium and manganese, and fibre.

½ teaspoon coconut oil

3 free-range medium egg whites, lightly beaten (save the yolks for another recipe)

40g/1½oz smoked salmon slices

1 small handful of baby spinach leaves, washed and drained

1 small bunch of chopped chives

1 pinch of ground black pepper

1 sprinkle of paprika or gochugaru (Korean dried chilli flakes)

½ avocado, peeled, stoned and sliced

Heat a wok (or pan) over a high heat and add the coconut oil. As the oil starts to melt, swirl it around in the wok. Add the egg whites and cook, stirring to scramble, for 30 seconds, then let the egg set in a pancake shape.

Gently place the smoked salmon slices on the egg, then sprinkle over the spinach and chives. Season with black pepper, then gently fold over the omelette. Sprinkle with some paprika or dried chilli flakes and serve with the avocado. Eat immediately.

Sunshine energising oatmeal with pineapple, mango, crushed pistachios and mint

This is one of my favourite summertime breakfasts. With its tropical twist on traditional porridge, this is full of good nutrition to wake up your metabolism.

Pineapple is rich in antioxidants, including vitamin C, which helps the body fight damaging free radicals. Pineapple was an ancient South American Indian cure for swelling and indigestion, possibly because it contains bromelain. The multitude of carotenoids that give the mango its tropical glow, in combination with the vitamin C it also provides, will help keep the immune system working well. The crunchy pistachio topping is not only delicious, but is also packed with nutrients and is a great source of protein.