Health guru Joe Wicks shares five veggie recipes as he reveals he only eats half the meat he used to

On day two of our serialisation of the fitness coach’s latest book, Veggie Lean in 15, Joe tells how the timing feels right to release a collection of weight-loss veg-only dishes as more people are cutting down on meat.

Joe, 32, says: “If you would’ve told me five years ago that I’d be releasing a whole book of veggie and vegan recipes I’d have said, ‘You’re having a larf’, but it’s my best project in years.

“The timing is right. A few years ago I shared a couple of veggie recipes on social media and people weren’t interested.

“It’s not like the world has gone veggie overnight, but people are just up for reducing their meat intake.

“I’ve designed this book mainly for meat-eaters like me. It’s a stepping stone for people who want more plants in their diet, but don’t know how to make that healthy and exciting.

“Whenever I used to pick up a veggie recipe book I found it very daunting. It was foreign to me and the recipes were always complicated. This book is classic Lean in 15 — going back to basics, removing the protein ­sources and showing you recognisable meals, just without meat. It’s about encouraging people to give it a go.”

Joe, whose new book contains 75 veggie and 25 vegan recipes — five of which we have included on this page — says it is all about breaking out of the “meat habit”.

He explains: “I still eat a burger or steak when I go out, but I’ve massively cut down and only eat half the meat I used to.

“Before, I’d have meat with every meal. Eggs and bacon for breakfast, fish for lunch and steak for dinner.  When I’ve had a good balanced veggie or vegan meal, I sleep better, feel less bloated and my energy lasts longer. It’s an emotional thing for me. I love food so much, so if I know I’m being more mindful, more sustainable and I’m spending less money, it’s a good feeling.”

Smoky sweet potato chilli

YOU NEED:

  • 1 sweet potato, peeled and cut into chunks
  • 1½ tbsp olive oil
  • Salt and pepper
  • ½ red onion, finely sliced
  • 1 red pepper, sliced
  • 1 clove garlic, crushed
  • 2 tsp chipotle paste
  • ½ tsp ground cumin
  • 1 x 400g tin of chopped tomatoes
  • 400g kidney beans, drained and rinsed
  • Dollop of sour cream
  • A few coriander leaves
  • Grated cheddar, to serve

METHOD:

Tuscan bread soup

YOU NEED:

  • 1 tbsp olive oil
  • 1 fat clove garlic, crushed
  • Big pinch of dried chilli flakes
  • ½ bunch of basil, leaves picked and stalks finely sliced
  • 200g chopped tinned tomatoes (½ tin)
  • 100g tinned cannellini beans, drained and rinsed
  • Salt and pepper
  • 1 slice sourdough bread – the staler the better
  • Splash of red wine vinegar
  • 1 tbsp sundried tomato pesto
  • 1 tbsp ricotta

METHOD:

Sesame falafel wrap

YOU NEED:

  • ¼ cucumber
  • ½ tbsp white wine vinegar
  • Salt and pepper
  • 150g falafel
  • 1 tbsp tahini
  • 50g Greek yoghurt
  • Juice of ½ lemon
  • A sixth of a red cabbage
  • 1 large tortilla wrap
  • 1 tsp toasted sesame seeds
  • Olive oil, to drizzle – optional

METHOD:

Fudgy choc cake

YOU NEED:

  • 80g coconut oil, melted, plus a smidge for the tin
  • 50g self-raising flour
  • 100g ground almonds
  • 2 scoops (60g) vanilla protein powder
  • 1 tsp baking powder
  • 1 tsp bicarbonate of soda
  • Salt
  • 80g cocoa powder (over 70 per cent cocoa solids), plus more for dusting
  • 150ml maple syrup
  • 200ml coconut milk
  • Zest of 1 orange
  • Coconut yoghurt and strawberries and/or raspberries, to serve – optional

METHOD:

Lentil bolognese

YOU NEED:

  • 2 tbsp olive oil
  • 1 large onion, finely chopped
  • 2 medium carrots, peeled and chopped into cubes
  • Salt and pepper
  • 2 cloves garlic, crushed
  • 2 sprigs of rosemary
  • 200g dried green lentils
  • Glass of red wine
  • 2 x 400g tins of chopped tomatoes
  • 1 tbsp tomato puree
  • 60g walnuts
  • 1 tbsp balsamic vinegar
  • Cooked pasta of your choice
  • Grated cheese, to serve – optional

METHOD:

What to eat for protein

Joe says: “The fact is, you won’t consume as much protein every day using this veggie book as opposed to using my first Lean In 15 books, but that doesn’t mean you will not get through enough protein or be as healthy.”

The following foods are protein-rich sources:

  • Beans and pulses: lentils, chickpeas, black beans, kidney beans
  • Grains: Oats, barley, rice, quinoa
  • Dairy: Milk, cheese, Greek yoghurt
  • Eggs
  • Soya and tofu
  • Nuts and seeds: Almonds, cashews, chia seeds, flaxseeds, nut butters
  • Vegetables: Green peas, broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, Brussels sprouts
  • Veggie Lean in 15: 15-minute Veggie Meals with Workouts by Joe Wicks (Bluebird, £16.99)

Source: Read Full Article