Tom’s Daily Plan: Over 80 fuss-free recipes for a happier, healthier you. All day, every day.

Tom’s Daily Plan: Over 80 fuss-free recipes for a happier, healthier you. All day, every day. Tom Daley Tom Daley is an Olympian. He has learnt from the very best about how to stay healthy, fit and positive – and now he’s ready to share those secrets with you.Incredibly simple to follow, Tom’s Daily Plan includes delicious food, workouts anyone can do (and that’s a promise from Tom!) plus invaluable motivational and lifestyle tips.Ditch those fad diets and stop worrying about needing to put in hours in the gym. Tom’s healthy and nutritious recipes won’t ever leave you hungry – and even include pasta dishes, curries, cakes and chocolate, plus Tom’s Ultimate Bacon Butty! And with his weekly plan of 20 minute workouts you’ll be stronger, fitter and healthier in no time. All with rest days and tasty treats included!Tom’s Daily Plan includes:• Over 80 quick and easy recipes so you and your family can eat well from breakfast until bedtime, with feasts and treats for every taste• Super-effective Daily Workouts and brilliant ‘life-hacks’ for a healthy, balanced body and mind• Specifically designed to fit around you and your busy lifestyleGet a leaner, stronger, healthier you in no time! COPYRIGHT (#ulink_c78f0295-fbad-50cc-8a16-27ccb06fe70d) HQ An imprint of HarperCollinsPublishers Ltd 1 London Bridge Street London SE1 9GF First published in Great Britain by HQ in 2016 Text © Tom Daley 2016 Tom Daley asserts the moral right to be identified as the author of this work. A catalogue record for this book is available from the British Library. Design: Smith & Gilmour Editor: Jinny Johnson Photography: Dan Jones Food stylist: Emily Jonzen Props stylist: Morag Farquhar Clothes stylist: Emily Giffard-Taylor Clothes: Adidas, J Crew, Oliver Sweeney, Club Monaco, J Lindeberg, ASOS Make-up: Victoria Penrose Nutritionist: Fiona Hunter, BSc (Hons) Nutrition, Dip Dietectics All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this e-book on-screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins. Source ISBN: 9780008212292 Ebook Edition © December 2016 ISBN: 9780008212308 DEDICATION (#ulink_c009f704-aeba-5d97-b779-54a79a6eb6ca) I dedicate this book to my dad, Rob.It was always my mission in life to get him to exercise,and although he succeeded in getting me to eat my veggies,I never quite managed to get him to fall in love with exercise.But maybe if he saw this book, he would give it a go. CONTENTS Cover (#u3ba3433b-88bc-5f86-8ed7-8c8f49e1a8b8) Title Page (#udd26716b-474b-5fca-9ef1-b345441ea3fa) Copyright (#ulink_7ffee430-ab7f-5904-a509-eacb8521db81) Dedication (#ulink_d924d5a5-20db-50ed-947f-dc2ddcd4cbf4) Welcome to Tom’s Daily Plan (#ulink_e6292016-0dcd-5da3-b2aa-82d3754bd178) Breakfast and Brunch (#ulink_49c0ce6b-5064-5a2d-a7d3-45c707358170) Plum Yoghurt Pots (#ulink_f5d46c25-c2ed-5bb0-b91a-a6df8fd7b7e8) Blueberry, Banana and Seed Pancakes (#ulink_9e3c81e7-07ce-5165-a5e1-1c3098bb0cb8) Cheesy Ricotta and Herb Pancakes (#ulink_8f16e4cc-efe6-53bd-95c1-b0838dd6551a) Baked Breakfast Muffins with Crispy ‘Fried’ Bread (#ulink_60f0203c-92ce-5795-aceb-558a00d16c95) Scrambled Eggs Tom’s Way (#ulink_b9319c2c-929a-54a8-b934-6e5a3763f33b) Boiled Eggs with Spiced Pitta Dippers (#ulink_241e2840-dbd5-5c7b-8eef-ce4f1c529b8a) Spinach and Eggs (#ulink_0dc1fac5-2df7-59b1-b440-420c50c291d2) The Ultimate Bacon Butty (#ulink_d7e1e0f3-07aa-5b13-ab9c-65684b3d2206) Quick Home-Made Beans with Healthy ‘Fried’ Eggs (#ulink_5364bda7-d71b-50e5-9b9a-a836130b5c5f) Toasted Breakfast Burritos (#ulink_c133f532-6251-51d2-a9dd-574467e549e3) Kedgeree with Salmon (#ulink_b469d68e-95f2-5850-9ca4-64c2104a8312) Toms’s Big Fry-Up (#ulink_b382751a-86e0-5bd6-9035-0b45aa67b60d) Simple Porridge (#ulink_d93325bd-1b61-5481-9504-8602e0f98e42) Toast-In-The-Pan Granola (#ulink_28f3a610-4af8-5880-9900-e8bea6a4cce3) Mushrooms on Toast (#ulink_6b2ecf96-39df-5c1c-bd67-c7d6a902af23) Morning Life Hacks (#ulink_031c83b8-393a-5208-801a-c43460ddda50) Light Lunches (#ulink_f2c686b3-8f20-5ebc-a686-e39be3cd980f) Simple Red Lentil Soup with Cheesy Tortilla Wedges (#ulink_8df5f455-f712-590b-bce5-e20c9045938b) Roasted Squash Soup (#ulink_b88ec3f6-ecae-55b6-8db5-dfba79d12820) Egg-Drop Soup (#ulink_d99a76e1-5ebe-521e-b173-6c8cac221597) Rarebit on Rye (#ulink_58700780-973a-5f79-b554-bf0688d6903c) Tom’s Chicken Caesar Salad (#ulink_995d2b92-f8d2-5f09-817b-61fbefa0d4a2) Chicken and Mango Salad with Noodles (#litres_trial_promo) Grilled Salmon Salad (#litres_trial_promo) Tuna and Bean Salad (#litres_trial_promo) Black Bean Stew (#litres_trial_promo) Poached Egg Salad (#litres_trial_promo) Tom’s Savoury Fruit Salad (#litres_trial_promo) Summer Salad (#litres_trial_promo) The No-Bread Wrap with Tomato, Feta and Rocket (#litres_trial_promo) Quick and Easy Salad Boxes (#litres_trial_promo) Lunchtime Life Hacks (#litres_trial_promo) Quick Suppers (#litres_trial_promo) Baked Eggs in Peppers (#litres_trial_promo) Vegetarian Pad Thai (#litres_trial_promo) Noodle Salad (#litres_trial_promo) Cauliflower and Egg Hash Browns (#litres_trial_promo) Chilli-Spiced Chickpeas with Spinach and Eggs (#litres_trial_promo) Spiced Squash and Butterbeans (#litres_trial_promo) Huevos Rancheros (#litres_trial_promo) Salmon Parcels (#litres_trial_promo) Cod and Lentils (#litres_trial_promo) Harissa Prawns (#litres_trial_promo) Quick Stir-Fried Prawns with Pak Choi (#litres_trial_promo) Fajita-Stuffed Chicken (#litres_trial_promo) Chicken, Mozzarella and Pesto Filo Parcels (#litres_trial_promo) Chicken Curry with Tomato and Coconut (#litres_trial_promo) Flat-Iron Chicken with Broccoli (#litres_trial_promo) Singapore-Style Noodles with Pork (#litres_trial_promo) Lance’s Scotch Eggs (#litres_trial_promo) Griddled Lamb Chops with Sweet Potato Mash (#litres_trial_promo) Vegetable Tots (#litres_trial_promo) Meatball-Stuffed Squash with Spinach Sauce (#litres_trial_promo) Evening Life Hacks (#litres_trial_promo) Weekend Feasts (#litres_trial_promo) Stuffed Summer Veg (#litres_trial_promo) Veggie Burgers (#litres_trial_promo) Healthy Cr?pes with Three Quick Fillings (#litres_trial_promo) Nan’s Broccoli Bake (#litres_trial_promo) Thai-Style Curry with Tofu (#litres_trial_promo) Tom’s Fabulous Fajitas (#litres_trial_promo) Chicken and Bacon Parcels (#litres_trial_promo) Tom’s Big Barbecue Treat (#litres_trial_promo) Southern Fried Chicken with White Gravy (#litres_trial_promo) Mum’s Sunday Lunch (#litres_trial_promo) Chicken Skewers with Roasted Vegetables (#litres_trial_promo) Turkey Meatballs with Courgetti (#litres_trial_promo) Spicy Cottage Pie with a Mexican Twist (#litres_trial_promo) Mum’s Sausage Casserole (#litres_trial_promo) Steak and Chimichurri Sauce (#litres_trial_promo) Sweets and Treats (#litres_trial_promo) Hot Cheesecakes with a Naughty Topping (#litres_trial_promo) Pineapple Crisp (#litres_trial_promo) Wholemeal Cheesy Scones (#litres_trial_promo) Walnut Digestive Biscuits (#litres_trial_promo) Not-So-Naughty Chocolate Brownies (#litres_trial_promo) Pear and Blackberry Crumble (#litres_trial_promo) Sticky Toffee Puddings (#litres_trial_promo) Hot Raspberry Puddings (#litres_trial_promo) Banoffee Pie (#litres_trial_promo) Frozen Yoghurt (#litres_trial_promo) Snacks and Drinks (#litres_trial_promo) Pick-Me-Up Power Balls (#litres_trial_promo) Banana and Pecan Muffins (#litres_trial_promo) Peanut Butter Three Ways (#litres_trial_promo) Tom’s Chocolate and Hazelnut Spread (#litres_trial_promo) Quick Protein Shakes (#litres_trial_promo) My Daily Workouts (#litres_trial_promo) Nutritional Info (#litres_trial_promo) List of Searchable Items (#litres_trial_promo) About the Publisher (#litres_trial_promo) WELCOME TO MY DAILY PLAN (#ulink_6df2572a-0ea2-552d-8284-a1ce370891ac) As an Olympian, it’s my job to know all about eating healthily as well as getting – and staying! – fit. I have learned a huge amount about food and nutrition and I’ve spent a lot of time trying to learn about my body so I can perform to the best of my ability. But I’ve also worked with a lot of experts on lifestyle factors, such as willpower, motivation, achieving a healthy work/life balance, and it’s amazing how much of a difference that can really make. I wanted to write this book so I could share some of these ideas, because I know they will work for you too. My plan will show you how to eat well, build strength, tone up and train both your body and mind to reach your health and fitness goals in easy, accessible steps. The following pages feature more than 80 of my favourite recipes for quick, delicious and easy-to-prepare meals, home workouts for all fitness levels, and lifestyle tips to improve your overall performance. My aim is to help you achieve your best and feel amazing, all day, every day. What’s the plan? It’s simple, and I promise you don’t have to follow my Olympic training schedule of five hours, six days a week! • EAT All my recipes are truly delicious. Mix and match the breakfasts, lunches and dinners that will work for your day, and don’t be scared to add in a treat too. • MOVE Follow my customised fitness routines five days a week. These are QUICK and it doesn’t matter how fit – or not – you are. Just 20 minutes a day will really help. • LIVE Make some ‘you time’ with my daily life hacks. They are designed to keep you firmly on track with your new healthy, happier lifestyle. YOU ARE WHAT YOU EAT We all lead busy lives and it’s all too easy to fall into a pattern of grabbing unhealthy food on the go or trying the latest fad diets. These diets do not work and they go against the basic principles of nutrition and the way your body functions. I love food and my food memories all involve great meals with my family. My mum always cooked for us when we were growing up and Sunday roast dinners were a real ritual with all the family, including my grandparents, sitting around the table talking and laughing. I think making food a social occasion is really important, so rather than eating at your desk or in front of the TV, sit down at the table and create your own food rituals. MY AIM IS TO HELP YOU BE YOUR BEST AND FEEL AMAZING, ALL DAY, EVERY DAY I enjoy cooking and experimenting with new dishes and food is an important part of my social life; I often make dinner for my friends, and my fianc? Lance and I always take time out to cook and eat a meal together. MY RECIPES The recipes in this book will give you a balance of nutritious foods, meaning you will never be hungry – and they are so tasty, you’ll want to cook them time and time again. Most are easy to prepare – you’re not going to spend hours and hours in the kitchen chopping and stirring. I don’t have time for that either! All my recipes can be cooked on a budget; you’ll be able to buy the ingredients at your local shop or you’ll already have many of them your store cupboard. I promise you won’t have to hunt down lots of strange-sounding items! For me, breakfast is the most important meal of the day so I’ve included all my favourite breakfast recipes and hope you enjoy them too. Then there are plenty of soups and salads, delicious supper dishes and some weekend specials – even my mum’s Sunday roast! – for days when you might have a little more time in the kitchen. By the way, I do love chilli and I add it to quite a lot of dishes. If you’re not a fan, just leave it out! We all need to cut down on sugar and the less you eat, the less you will crave, but I had to feature a few treats! Most are sweetened with honey or maple syrup or using the natural sweetness of fruit. I never deny myself and think that it’s important to allow yourself the occasional treat. Having regular snacks will ensure you’re always energised. I like a snack right after training. While your body can store fat and carbohydrates, it does not store protein, so it has no reservoir to draw from when you are running low. After training is when muscle is sensitive to nutrients that it can use to repair and grow. Try the protein shakes or the power balls in the snacks chapter in this book – they are delicious! CALORIES IN, CALORIES OUT For many people, losing weight and looking good is simplified into the equation of calories in versus calories out – if you use up more calories through exercise than you eat, you will lose weight. In fact, it’s more complex than this and in order to fuel your mind and body properly, you should never deprive yourself of any food groups or deliberately go hungry. The recipes in this book are not intended to be a calorie-counted regime, but they are well balanced and do not include empty calories in the form of refined carbs, or lots of salt or sugar. There is a calorie count for each one, should you want to know, plus there are full nutritional details for the recipes at the back of the book. GET MOVING Every person is unique and you will have individual energy demands, according to your age, weight, activity levels and so on. Whether you have a very active job, are on your feet all day running around after children, or you sit at a desk most of the time, it’s important to listen to your body and to eat foods that make you feel energised, nourished and strong, so you achieve the results you want. My Daily Workouts are designed for time-poor people and require no extra equipment outside of what you already have at home. I’ve designed 20-minute routines that can be adapted, depending on your ability, for five days of the week, with two rest days. Alongside these workouts, the more exercise and activity you can build into your everyday life, the better. So whether it’s taking the stairs, cycling to work, dancing around the house or using the latest apps and technology to track your activity, every small change helps. BOOST YOUR BRAIN What you eat and drink is not only fuel for your body but also fuel for your brain. After the Olympic Games in 2012, I went through a phase of not eating as well as I should – I was going out a lot and drinking too much. Soon I found that I wasn’t performing well in the diving pool and I had no energy; my mood was low and I found myself caught up in negative thinking patterns. I knew there was no quick fix. I had to get back to focusing on what I was eating and making other changes, so I could start performing well again. Stress and tiredness make us crave unhealthy and sugary foods and it’s so easy to get stuck on what I call ‘the sugar train’ – starting the day with unhealthy sugar-packed cereal, which sets you on a cycle of blood sugar spike and then crash. The way we think and feel are central to the food and lifestyle choices we make. With mental strength in mind, I have included some lifestyle tips in the book to help you eliminate stress, change negative thought patterns, improve energy levels and effectively manage your time and reach your goals. There are also tips about the importance of sleep, secrets to increase your exercise performance, and a simple meditation routine to help you feel calm, centred and happy. PLAN, PREPARE, PERFORM! In my world, where physical and mental strength are of the greatest importance, this is one of the mottos that I live by. And I believe that planning your meals, your exercise and your rest and relaxation is vital for everyone’s health and happiness. You may not be able to follow your plan to the letter, but it’s a great start and will help you feel good from the inside out. Eat well, exercise with enthusiasm and calm your mind – and you’ll soon start to look and feel amazing! GOOD LUCK! (#ulink_8a866a00-bae6-5e7c-a5f2-6e6c2fb76c12) PLUM YOGHURT POTS (#ulink_61a43ef7-c876-5d53-97f9-82348acd5968) SERVES 2 265 CALORIES PER SERVING If you’re a get-up-and-go person, like me, this is an ideal breakfast that you can prepare the night before so it’s ready to enjoy at home or to take to work with you. This recipe tastes good with plums or see my other ideas for using other fruits, such as bananas or strawberries, here (#ulink_c836cfd1-fc43-5316-81d9-df28ef1f8239). 2 large plums, chopped ? tsp maple syrup ? tsp ground mixed spice juice of ? orange 200g full-fat Greek yoghurt 50ml whole milk 20g oat bran 15g flaked almonds, toasted 1 Put the plums in a bowl and toss them with the maple syrup, mixed spice and orange juice. 2 Mix the yoghurt, milk and oat bran together and spoon this mixture into 2 x 300ml pots. You can use glass tumblers or plastic sealable pots – whatever you prefer. 3 Add the plums, scatter the flaked almonds on top and cover the pots with cling film or lids until you’re ready to eat. VARIATIONS BANANA YOGHURT POTS 324 CALORIES PER SERVING Slice a large banana and divide the slices between the pots. Prepare the yoghurt mixture as above, then pile it into the pots and sprinkle with a pinch of cinnamon. Toast 8 pecan nuts in a dry frying pan, then chop them and scatter them over each pot. STRAWBERRY YOGHURT POTS 221 CALORIES PER SERVING Roughly chop 100g of strawberries and toss them with the juice of half an orange, half a teaspoon of balsamic vinegar and half a teaspoon of honey. Divide the fruit between the pots. Top with the yoghurt mixture, then scatter 15g of chopped pistachios on top. BLUEBERRY, BANANA AND SEED PANCAKES (#ulink_c9d53ad4-4a98-5e43-81f0-e08df3934c73) SERVES 2 97 CALORIES PER PANCAKE Who doesn’t love pancakes? This is a change from the traditional recipe and it’s packed with fibre and vitamins. It satisfies my sweet tooth too! The seeds and oat bran will help to fill you up or you can add some protein powder for a post workout boost. 1 banana, chopped 1 medium egg 100ml whole milk 2 tbsp oat bran or protein powder pinch of cinnamon 100g blueberries 1 tsp chia seeds or linseeds 1 tsp butter or coconut oil TO SERVE Greek yoghurt, extra blueberries, honey and cinnamon 1 Put the chopped banana in a bowl and mash it with a fork. Add the egg, milk, oat bran or protein powder and the cinnamon and beat everything together until smooth. Set the mixture aside for 5 minutes to allow the oat bran or protein powder to be absorbed, then fold in the blueberries and seeds. 2 Heat a frying pan over a medium heat for a minute or so. Add the butter or coconut oil and let it melt. As soon as it’s melted, drop spoonfuls of the batter into the pan – 3 or 4 will probably be enough as the pancakes expand as they cook. Once the pancakes are golden underneath, flip them over and cook them on the other side, again until golden. 3 Remove the pancakes from the pan, put them on a plate and keep them warm while you make the rest. 4 Serve the pancakes with a dollop of yoghurt, some extra blueberries, a drizzle of honey (a teaspoonful is plenty) and a pinch of cinnamon. CHEESY RICOTTA AND HERB PANCAKES (#ulink_22f85618-b7c8-5a25-92be-379591a36f7b) MAKES 8 PANCAKES 79 CALORIES PER PANCAKE I love the creamy taste of ricotta and these savoury, extra-fluffy pancakes are light and really delicious. The batter doesn’t need to rest so you can use it straight away, making this great option if you’re short of time. 2 medium eggs, separated 100g ricotta 20g Parmesan cheese, finely grated 1 tbsp wholemeal flour 2 tbsp freshly chopped herbs, such as chives, dill or parsley – or use a mixture 1 tsp olive oil salt and freshly ground black pepper TO SERVE a few tomatoes, sliced or ? avocado, sliced small handful of rocket leaves 1 Put the egg yolks, ricotta, Parmesan, flour and herbs into a bowl. Season with salt and black pepper and mix everything together well. 2 Whisk the egg whites in a scrupulously clean, grease-free bowl until the mixture stands in soft peaks. 3 Fold a spoonful of the beaten egg whites into the ricotta mixture to loosen it, then fold in the remaining egg whites. 4 Heat half the oil in a frying pan over a medium heat. Using a dessertspoon, drop 3 or 4 spoonfuls of the batter into the pan. Once the pancakes are golden on one side turn them over and cook for 1–2 minutes on the other side. Remove the pancakes from the pan and keep them warm. 5 Heat the rest of the oil and cook the remaining mixture – you should have 8–10 pancakes. Serve them with a salad of tomatoes or avocado and some rocket. BAKED BREAKFAST MUFFINS (#ulink_18b10979-9f54-5e6f-8ad6-7c1cdae9c08f) WITH CRISPY ‘FRIED’ BREAD SERVES 2 527 CALORIES PER SERVING These baked eggs are really fun and make a great weekend breakfast or brunch. They are simple to make, look amazing and will kick-start your day. The ‘fried’ bread cooked alongside the vegetables is lovely and crispy and much healthier than the regular sort. 2 tsp olive oil 4 rashers of streaky bacon, trimmed of any fat 4 medium eggs 2 tomatoes, cut in half 100g chestnut mushrooms 2 sprigs of thyme 4 slices of wholemeal bread salt and freshly ground black pepper 1 Preheat the oven to 200°C/180°C Fan/Gas 6. 2 Brush 4 holes of a muffin tin with the olive oil. Place a rasher of bacon into each hole, with one end covering the base and the rest wrapped around the sides. 3 Crack an egg into each bacon-lined hole in the muffin tin. Season the eggs with salt and pepper. 4 Put the tomatoes and mushrooms in a small roasting tin and season them with salt and pepper. Drizzle them with a little oil and scatter over the thyme. Cut out 4 rounds of bread from the slices with a 7cm scone cutter or a glass of a similar size, brush them with the remaining olive oil and put them in the roasting tin too. 5 Put the muffin tin on the highest shelf in the oven and the roasting tin on the shelf below. Cook for 15–20 minutes until the eggs have set and the vegetables are tender. Serve each of the egg muffins on the crisp ‘fried’ bread with the vegetables alongside. SCRAMBLED EGGS TOM’S WAY (#ulink_860499fb-f49b-5fd7-a200-a4fc5a3eb75d) SERVES 2 319 CALORIES PER SERVING For me, eggs are the perfect breakfast. They taste great, are easy to cook and are packed full of protein and good fats to keep me going all morning. This is my favourite scrambled eggs recipe and it includes some veg for extra goodness. 6 eggs 15g butter 1 large tomato, finely chopped 150g spinach, washed a few sprigs of parsley, finely chopped salt and freshly ground black pepper 1 Beat the eggs in a bowl and season them well. Pour them into a medium non-stick saucepan and place the pan over a gentle heat. Start stirring as soon as the eggs begin to cook around the sides. 2 Meanwhile, melt half the butter in a separate pan over a gentle heat. Add the tomato, season well and cook for a minute or so to soften. Add the spinach, then cover the pan with a lid so that the spinach steams in the heat. 3 Check the eggs and give them a final really good stir to make sure they’re well scrambled. Stir in the rest of the butter. 4 Spoon the eggs on to plates and add the spinach and tomatoes. Scatter over the parsley and serve at once. TOM’S TIP I like my scrambled eggs with a couple of slices of lean ham on the side too. About 25–50g is enough, depending on how hungry you are, and use just 4 eggs because there is already protein in the ham. For something a bit different, finely slice a couple of spring onions and scatter half over each serving, then sprinkle with chia seeds or linseeds – half a teaspoon on each plate. BOILED EGGS (#ulink_0c3b730c-fc2f-5210-b912-0c5b936c87fc) WITH SPICED PITTA DIPPERS SERVES 2 291 CALORIES PER SERVING Eggs and soldiers were a favourite of mine when I was a child. Nowadays, I like to turn this classic into something more exciting with these spicy dippers. You can adjust the amount of spice to suit your taste buds – just a hint or hot, hot, hot! 10g softened butter good pinch or 2 each of paprika, turmeric, ground cumin and ground coriander 4 medium eggs, at room temperature 1 pitta bread, sliced into fingers salt and freshly ground black pepper 1 In a small bowl, mix together the butter and spices – add a pinch of each spice, then taste and add more if you like. Season with salt and pepper. 2 Preheat the grill and bring a medium saucepan of water to the boil. Once the water is boiling, carefully lower the eggs into the pan. Cook them for 4–5 minutes for soft yolks. 3 Meanwhile, grill the pitta fingers on one side, then spread a little of the spicy butter over each of them. Serve the pitta fingers with the boiled eggs and enjoy dipping them into the golden yolks. SPINACH AND EGGS (#ulink_536f5dfb-044d-5e75-a5ff-2af450ae738a) SERVES 2 300 CALORIES PER SERVING Blending a delicious combination of nutritious ingredients, this great one-pan dish is the ultimate pick-me-up breakfast or brunch. It’s topped with a tasty dressing made from yoghurt with a hint of mustard, but if you don’t fancy mustard first thing, just stir in a squeeze of lemon juice instead. 1 tsp olive oil 10g butter 1 shallot, finely sliced 125g spinach, washed and chopped 125g kale, washed and finely chopped 60g frozen peas, thawed grating of nutmeg 4 medium eggs salt and freshly ground black pepper TO SERVE 2 tbsp plain yoghurt 1 tsp wholegrain mustard or a squeeze of lemon juice 1 Heat the oil and butter in a frying pan over a medium heat. Add the shallot and cook it for 3 minutes until it starts to soften. 2 Stir in the spinach, kale and peas, season well and add a little grated nutmeg. Cook for 2 more minutes until the greens start to wilt down. 3 Make 4 holes in the spinach mixture and crack an egg into each hole. Put a lid on the pan, turn the heat down low and leave the eggs to cook until the whites are set but the yolks are still soft. 4 Whisk the yoghurt and the mustard or lemon juice with a tablespoon of water and season with salt and pepper. Serve the eggs and greens on to plates, then spoon the yoghurt dressing on top. Eat at once! THE ULTIMATE BACON BUTTY (#ulink_dbb21d16-f213-5eb2-8264-a5e5ca299643) SERVES 2 290 CALORIES PER SERVING I have to confess that when I’m in the mood for a bacon sarnie, nothing else will do. Here’s a healthy twist on the classic butty that really hits the spot. 1 tbsp mixed seeds, such as pumpkin and linseed 2 rashers of back bacon, trimmed of fat 2 plum or medium beef tomatoes, halved ? large avocado pinch of chilli flakes good squeeze of lemon juice 2 slices of sourdough bread salt and freshly ground black pepper 1 Toast the seeds in a dry frying pan until golden, tossing them frequently. 2 Preheat the grill until hot and grill the bacon and tomatoes until the bacon is cooked, turning it once, and the tomatoes have softened. 3 Mash the avocado flesh in a bowl, then stir in the chilli and lemon juice. Season well and mix again. 4 Toast the bread, then divide the avocado between the slices. Top with tomatoes and bacon, sprinkle over the seeds and serve. TOM’S TIP This recipe is for open sandwiches, but if you’re really hungry – like me – add another slice of toast on top! This will add about 100 extra calories. QUICK HOME-MADE BEANS (#ulink_805977ed-5659-535a-82c3-f488651ab4a3) WITH HEALTHY ‘FRIED’ EGGS SERVES 2, GENEROUSLY 456 CALORIES PER SERVING I love beans for breakfast and they’re packed full of energy. This recipe makes a generous amount of beans for two but could stretch to four with extra side dishes. The eggs are cooked in a non-stick pan with water so they steam rather than fry. 1 tsp olive oil 1 shallot, finely chopped 400g can of chopped tomatoes 200ml hot vegetable or chicken stock 1 sprig of rosemary 1 bay leaf 1 tbsp sun-dried tomato paste 400g can of cannellini beans, drained 2 eggs 2 slices of sourdough bread butter salt and freshly ground black pepper 1 Heat the oil in a saucepan and cook the shallot over a medium heat for 3–4 minutes until softened. 2 Add the chopped tomatoes, stock, herbs and tomato paste to the pan and bring to the boil. Season with salt and pepper, then stir everything together and simmer for 12–15 minutes until the sauce has reduced and thickened. 3 Stir in the cannellini beans and continue to simmer for a couple of minutes to warm them through. 4 Heat 2 tablespoons of water in a non-stick frying pan. As soon as the water is boiling and has reduced by about half, add the eggs. Turn the heat down low and cover the pan with a lid. Cook the eggs for about 3 minutes until the whites have set and the yolks are still soft. 5 Toast the slices of sourdough bread and spread them with a little butter. Put the toast on plates, divide the beans between them and carefully place an egg on top of each serving. TOASTED (#ulink_cf42c10d-1b70-5bb9-885d-3287105fef7f) BREAKFAST BURRITOS (#ulink_cf42c10d-1b70-5bb9-885d-3287105fef7f) SERVES 2 384 CALORIES PER SERVING These breakfast burrito bundles are a real feast and give you an energy-filled start to the day. They’re good with ham, or see my tips for egg or bacon burritos here (#ulink_1245125d-f8f3-5dec-9995-522126f66013). The salsa is really good and goes brilliantly with my fabulous fajitas too (see here (#ulink_c133f532-6251-51d2-a9dd-574467e549e3)). ? can of kidney beans, drained 2 wholemeal tortilla wraps 2 slices of ham (about 60g) 2 tbsp Greek yoghurt 20g mature Cheddar cheese, grated salt and freshly ground black pepper SALSA 2 tomatoes (about 100g), deseeded and chopped 1 spring onion, chopped ? pepper, deseeded and chopped 1 tsp tomato pur?e ? tsp olive oil 1 For the salsa, put the tomatoes, spring onion, pepper, tomato pur?e and oil into a small blender and whizz to chop the veg finely and make a nice chunky mixture. 2 Tip half the salsa into a bowl and season well, then stir in the kidney beans. You can store the rest of the salsa in a sealable container in the fridge for up to 4 days. 3 Lay the tortillas on a board and put a slice of ham on each. Add a spoonful of yoghurt, then top with the bean mixture and sprinkle over the cheese. Season again. 4 Roll the burritos up, then wrap each one in foil. Heat a frying pan, place the foil parcels in it and toast the burritos for a couple of minutes all over. VARIATIONS SCRAMBLED EGG BURRITO 404 CALORIES PER SERVING Scramble an egg in a separate pan and spoon it on to the ham instead of the yoghurt. Follow the rest of the recipe as before. BACON BURRITO 378 CALORIES PER SERVING Cook 2 rashers of back bacon, trimmed of any fat, in a pan until golden. Lay the bacon rashers on the tortilla, instead of the ham and Greek yoghurt, then follow the rest of the recipe as before. KEDGEREE WITH SALMON (#ulink_29c72c2b-29a3-54ac-84fd-8a6d1d75803b) SERVES 2 495 CALORIES PER SERVING I’m happy to eat this warm and comforting breakfast dish at any time of day, but it is a perfect brunch. It’s usually made with smoked haddock, but my version uses salmon instead and tastes amazing. Including some grated courgette means you don’t need so much rice and keeps this low carb. 200g salmon fillet 1 tbsp olive oil 2 large spring onions, sliced into small rings ? tsp curry powder ? tsp turmeric good pinch of chilli flakes 75g brown basmati rice 275ml hot vegetable or chicken stock 1 small courgette, finely grated 60g frozen peas, thawed 2 eggs 2 tbsp parsley, plus extra to garnish salt and freshly ground black pepper 1 Preheat the grill. Season the salmon fillet with salt and pepper and grill it for about 10 minutes until cooked. Set the fish aside until it’s cool enough to handle, then flake it into large chunks. 2 Heat the oil in a saucepan and stir-fry the spring onions for 2–3 minutes until softened. Stir in the spices and season well, then continue to stir-fry for a minute or so to cook the spices. 3 Stir in the rice and cook for 1 minute to coat it in the spices. Pour the hot stock over the top and put a lid on the pan. Bring the stock to the boil, then turn the heat down low and cook for 20–25 minutes. 4 Take the lid off the pan and quickly spoon the grated courgette and peas on top of the rice. Cover the pan again and continue to cook for 3–5 minutes longer until all the water has been absorbed and the courgette and peas are tender. 5 Meanwhile, bring a small pan of water to the boil and cook the eggs for 6 minutes. Drain well and cover the eggs with cold water, then carefully peel off the shells. 6 Fluff up the rice and stir in the parsley and salmon flakes, then divide the kedgeree between 2 bowls. Halve the eggs, arrange them on top and scatter over a little more parsley if you like before serving. TOMS’S BIG FRY-UP (#ulink_e6944f08-2245-5840-932d-2df29db31f63) SERVES 2 516 CALORIES PER SERVING I love a good fry-up and this hearty full English, with a few changes to cut the fat, will help you build strength, keep hunger at bay and make the most of a weekend morning. Make sure you remove all visible fat from the bacon and use high-meat-content sausages. 2 sausages 2 rashers of bacon drizzle of olive oil 2 eggs 1 plum tomato, halved ? quantity home-made beans (see here (#ulink_5364bda7-d71b-50e5-9b9a-a836130b5c5f)) or ? can baked beans SWEET POTATO ROSTI 1 tsp olive oil 200g sweet potato, grated 2 spring onions, chopped 1 large egg, beaten 2 tbsp freshly chopped parsley couple of splashes of Worcestershire sauce (optional) salt and freshly ground black pepper 1 Heat a large frying pan (or use a Master Pan) until hot and add the sausages. Cook them for about 15 minutes, turning them regularly until golden brown. Add the rashers of bacon to the pan after about 10 minutes and cook them until they’re golden and crisp. 2 Add a drizzle of oil to the pan and fry the eggs, trying to keep the white to one side only and leaving space for the tomato. Cook until the whites are set and the yolks are done to your liking. You may find it useful to put a lid on the pan at this stage to help the eggs cook. Add the tomato, cut-side down, tucking it in around the sausages and bacon. Heat the baked beans in a separate pan. 3 While the sausages and bacon are cooking, make the rosti. Heat the oil in a separate medium frying pan. Mix together the grated sweet potato, spring onions, egg, parsley and Worcestershire sauce, if using, and season well. Spoon the mixture into the heated frying pan and squash it down with the back of a spoon until it covers the base. Cook for about 4 minutes until the mixture is golden underneath. 4 Slide the rosti on to a plate, then flip it over and back into the pan to cook the other side. If you find this difficult, just flip pieces of rosti over in the pan and squash them back together again. Cook for a further 4 minutes, again until golden underneath. Alternatively, divide the mixture roughly into 4 and cook as smaller rostis, following the method above. 5 Slice the rosti in half and put half on each plate. Serve the sausages, bacon, tomatoes, eggs and beans too and tuck in. SIMPLE PORRIDGE (#ulink_4a0de8bc-9167-521d-a624-708626ec31cf) SERVES 2 400 CALORIES PER SERVING Porridge is my go-to fitness food and on cold mornings there’s nothing I like better than this comforting breakfast classic. Loaded with fibre and packed with vitamins and minerals, porridge is great plain or with one of my topping ideas. 80g porridge oats 500ml whole milk TOPPING 1 tbsp flaked almonds 1 small apple, cored and grated squeeze of orange juice 1 Put the flaked almonds in a frying pan and toast them gently over a medium heat for 2–3 minutes, tossing them every now and then, until they are lightly browned. Mix the toasted almonds with the rest of the topping ingredients and set aside. 2 Put the oats and milk in a saucepan and place the pan over a medium heat. Slowly bring the milk to the boil, then keep stirring until the oats are cooked and the mixture is thick and creamy. 3 Serve the porridge with the apple and almond mixture – or with one of the toppings here (#ulink_9dfb2d9d-ff50-5679-8bb8-9e462849aa2e). VARIATIONS FIG AND PECAN TOPPING 460 CALORIES PER SERVING Chop 2 dried figs and 10 pecan nuts. Scatter them over the porridge, then sprinkle a little cinnamon on top. MANGO AND COCONUT TOPPING 385 CALORIES PER SERVING Chop half a fresh mango into cubes and add them to the porridge, then scatter over 2 teaspoons of toasted unsweetened desiccated coconut. TOM’S TIP Try a spoonful of my peanut and cashew butter (#litres_trial_promo) on your porridge for an extra treat. TOAST-IN-THE-PAN GRANOLA (#ulink_27d7f938-d99b-5a9d-89ae-169d592e969d) MAKES ABOUT 12 SERVINGS 266 CALORIES PER SERVING (WITHOUT MILK OR YOGHURT) Ready-made granola is a handy store-cupboard breakfast, but I’ve realised that the packaged versions often contain lots of sugar. This is a quick, easy and tempting alternative – and you don’t even need to turn on the oven! 3 tbsp coconut oil 1? tsp ground mixed spice 3 tbsp thick honey 220g oats 50g brazil nuts, roughly chopped 50g whole almonds, roughly chopped 35g cashew nuts 20g pumpkin seeds 15g sunflower seeds 50g apricots, chopped 50g sultanas TO SERVE milk, plain yoghurt, fruit 1 Heat the oil in a large wok over a medium heat and add the spice and honey. Cook for 1 minute, stirring all the ingredients together until they’re hot and bubbling. 2 Add the remaining ingredients and cook for 8–10 minutes until everything is toasted and bits are starting to stick together. Toss the mixture every now and then to check that the underneath isn’t burning. 3 Take the pan off the heat and transfer the mixture to a container. Leave it to cool. You’ll find that once the mixture has cooled it will stick together in little clumps like traditional granola. When the granola is completely cool put a lid on the container. Eat within a couple of weeks. 4 To serve, put 50g of granola in a bowl, add milk and top with some plain yoghurt and fruit. MUSHROOMS (#ulink_dc1ed0ab-a46d-52a5-be19-867fe8246709) ON TOAST SERVES 2 182 CALORIES PER SERVING Something on toast is always a treat and this tasty breakfast takes just moments to make. It’s extra good with chestnut or wild mushrooms, but the button kind work fine too. The ricotta is delicious, but you could also use cream cheese or cottage cheese. 10g butter 1 shallot, finely sliced 300g mixed mushrooms (chestnut and wild), sliced if large 1 tbsp freshly chopped parsley 2 slices of sourdough or grainy bread 2 tbsp ricotta salt and freshly ground black pepper 1 Melt the butter in a small frying pan and cook the shallot over a medium heat for 3–4 minutes until it’s starting to soften. 2 Stir in the mushrooms and add a tablespoon of water to the pan. Season the mushrooms well, then stir-fry them for 1 minute. Cover the pan with a lid and cook the mushrooms for 3–4 minutes more until they are done all the way through. Stir in the chopped parsley. 3 Toast the bread and spread a tablespoon of ricotta over each slice. Put the toast on plates, spoon the mushrooms on top and season again, then eat at once. TOM’S TIP I love chilli and I sometimes sprinkle a few chilli flakes over the mushrooms to give them a bit of a kick. MORNING LIFE HACKS (#ulink_3a4c13b6-2cef-53c4-97d3-e65018f76c1e) MEDITATION (#ulink_3a4c13b6-2cef-53c4-97d3-e65018f76c1e) You might think meditation is not for you. I wasn’t too sure at first, but I started meditating in 2013 and now I’m hooked. Most mornings I like to get up early enough to eat a proper breakfast and to meditate. Then I head off for training feeling calm, focused and rested. Here’s a ten-minute meditation exercise you could do at home before you start your day. It’s so worth it. 1 Find a quiet spot and sit comfortably on a chair with a straight back. 2 Shut the door, set an alarm if you like and try to make sure you’ll be left undisturbed for ten minutes. 3 Close your eyes. Take three deep breaths, inhaling through your nose and breathing out through your mouth. 4 Focus on the physical sensations in your body. Think about how your feet feel against the floor and your back against the chair. Can you feel your abdomen rise and fall with each breath you take? 5 From your head downwards, scan through your body, working down to your feet. Notice the feelings you have: which parts feel relaxed, tight or numb? Note the sensations but don’t try to change them. 6 Once you’ve scanned right down to the tips of your toes, come back to focusing your mind. Notice your breath and how it feels. Count ten breaths. If thoughts come into your mind, just bring your attention back to your breath. 7 Now turn your thoughts to your body. Count to three and then gently open your eyes when you feel ready. All done! MORNING LIFE HACKS SETTING GOALS Do you ever think about where you want to be in one month, one year or five years’ time? I know – there’s more than enough to think about every day without that, but setting goals can help you grow in ways you might not have imagined. So whether you want to improve your fitness, get a promotion or simply have more adventures in life, here are my goal-setting tips. HAVE GOALS THAT MOTIVATE YOU Set goals that have a high priority in your life, so you are committed to maximising your chance of success. If your goals are important to you, there’s value in achieving them. SET ACHIEVABLE GOALS Break down your ultimate goal into steps that are easy to achieve. For example, if you want to lose a stone in weight, start by aiming to lose one or two pounds a week through healthy eating and exercise. Shedding a stone might seem impossible but a pound or two you can manage. An achievable goal makes it easier to stay on track, reach your targets and experience the thrill of success. This all helps to spur you on to reach your ultimate goal. CHECK YOUR PROGRESS It’s easy to become so focused on the outcome that you forget all the small steps needed to get there. Write these steps down and cross them off as you complete them, so you can see you’re making progress VISUALISE SUCCESS Before you can really believe you can achieve something, you need a clear idea of what it might look like. When you visualise your goal, you can begin to ‘see’ the possibility of achieving it. Take that moment and feeling and run with it! It will help to make you more motivated and prepared to make sacrifices to achieve your target. MAKE THE TIME Goal setting is more than just saying you want to do something. Most of us have a routine in our lives and it’s important to build in the time for whatever it is you want to achieve so it actually does happen. WHEN YOU VISUALISE YOUR GOAL, YOU BEGIN TO ‘SEE’ THE POSSIBILITY OF ACHIEVING IT MORNING LIFE HACKS MANAGING YOUR TIME We all lead such busy lives and I often used to find myself saying ‘I’m too busy’ as an excuse for not doing something. Do you feel you don’t have time for exercise, to meet up with old friends or to cook a healthy meal? Here are some tips that I’ve picked up about time management that you might find helpful too. PRIORITISE Think about what you want to achieve on a daily basis and decide on your priorities. Choose your top five tasks and work at them in order of importance. They don’t all have to be chores. On a weekend, your priorities might be doing some exercise, calling your mum or doing some grocery shopping so you can cook meals for the week ahead. GET A GOOD NIGHT’S SLEEP I like to get nine hours sleep a night when I’m training. I appreciate many people might need less, but cutting out sleep to have more fun or to get more work done is not a great idea because being tired in the day will mean that you can’t make the most of your time. Whatever your sleep needs, it’s really worth getting to bed early enough to get a good night’s sleep. STOP MULTI-TASKING Do you find yourself browsing Instagram while you’re on the phone? Do you sneak a peek at Facebook during an important meeting? Multi-tasking doesn’t work because it lessens productivity. Try to focus on one task at a time and be present in the moment. LEARN TO SAY ‘NO’ Like many people, I find it very hard to say no. We all want to be liked and we don’t want to hurt other people’s feelings, but saying yes to everything will leave you feeling stressed and without time for the stuff that really matters. If you don’t want to do something or simply don’t have time for it, say no with conviction. Thank the person for thinking of you, but don’t offer maybes or find yourself caught up in excuses and feeling guilty DON’T PUT THINGS OFF Is there something important you’ve been meaning to do for ages but you’re putting off? Constantly putting things off makes us feel guilty for what we haven’t started. I find it helps me to start the task I’ve been meaning to do and break it down into manageable steps. Then I tell myself I’m going to spend ten minutes on it, rather than complete the whole thing. I take it step by step and get there in the end. (#ulink_7c5d703a-491f-5c68-8bc0-cf614f7bfa8c) SIMPLE RED LENTIL SOUP (#ulink_e6873aa3-e4ed-5fda-b520-89e22c841033) WITH CHEESY TORTILLA WEDGES MAKES 4 SERVINGS 300 CALORIES PER SERVING This low-cost, low-fat soup is really creamy and filling and the tortillas are awesome. I like to make enough soup for four portions and freeze some for another time. 1 tbsp olive oil 1 onion, chopped 1 garlic clove, chopped 2 tsp ground coriander 1 tsp ground cumin ? tsp turmeric 150g red lentils 1 small sweet potato (about 185g), chopped 800ml hot vegetable stock salt and freshly ground black pepper CHEESY TORTILLA WEDGES 35g strong Cheddar cheese, grated 1 wholemeal tortilla ?–1 tsp cumin seeds 1 Heat the oil and a tablespoon of water in a saucepan and stir in the onion. Cover the pan with a lid and gently fry the onion for 10–15 minutes over a low heat until it has started to turn golden. 2 Stir in the garlic and spices and cook for 1 minute. Add the red lentils and sweet potato and cook for 2 more minutes. Pour the stock into the pan, cover it with a lid and cook over a low heat for about 15 minutes until the lentils and sweet potato are soft. 3 Preheat the grill. Scatter the cheese over the top of the tortilla and sprinkle with the cumin seeds. Season well, then grill until the cheese is golden and bubbling. There’s no need to toast the other side of the tortilla as you want the slices to be nice and soft for dipping in the soup. 4 Whizz the soup with a hand-held blender until smooth, then reheat it gently. 5 Slice the tortilla into thin wedges – a pizza cutter is great for this – and serve them with the soup. TOM’S TIP To freeze half this soup, pour it into a sealable container and leave it to cool. Put a lid on the container and freeze the soup for up to a month. When you want to defrost it, leave it in the kitchen overnight, then put it in the fridge until you’re ready to heat it up. ROASTED SQUASH SOUP (#ulink_bb575549-6e71-5a9e-a288-7266f43c3ac9) MAKES 4 SERVINGS 114 CALORIES PER SERVING This hearty soup is simple to make (you don’t even need to peel the squash) and makes great comfort food on a cold day. And what’s more, you can use any veg you have that might be a bit past its best and the soup will still taste great! 1 tbsp olive oil 400g butternut squash, unpeeled and cut into chunks 1 red onion, chopped 2 garlic cloves, unpeeled 1 celery stick, roughly chopped 1 carrot, roughly chopped 2 sprigs of thyme 1 tsp smoked paprika 4 slices of pancetta 600ml hot vegetable stock salt and freshly ground black pepper 1 Preheat the oven to 200°C/180°C Fan/Gas 6. Put the oil, squash, onion, garlic, celery and carrot in a bowl with the thyme and paprika. Season well and toss everything together. Pour a couple of millimetres of water into a small roasting tin that’s large enough to hold the vegetables snugly and in an even layer. Spoon the veg into the tin and roast them for 30 minutes or until tender. 2 Ten minutes before the end of the cooking time, lay the pancetta slices on a piece of baking paper and put them on a baking tray. Pop this into the oven on a shelf below the vegetables and the pancetta should crisp up nicely. 3 When the vegetables are tender, turn off the oven (leave the pancetta in there to keep warm). Tip the vegetables into a food processor. Squeeze the softened garlic out of its skin into the processor, then pull the leaves from the thyme sprigs and add those to the processor too. 4 Add half the stock and whizz until smooth. Tip everything into a pan and add the remaining stock, then bring the soup to a simmer to heat through. 5 Ladle the soup into bowls and top each with some crispy pancetta. Season to taste and serve. EGG-DROP SOUP (#ulink_1471afd8-0bbe-52e8-b0bb-708c8f3a3920) SERVES 2 312 CALORIES PER SERVING Cracking eggs into hot soup might seem a bit scary, but this tastes brilliant so please do give it a try. Adding the cheese at the end really brings all the flavours together. 1 tbsp olive oil 10g butter 1 leek (about 100g), trimmed, halved, cleaned and sliced 100g savoy cabbage, shredded 300g head of broccoli, chopped 600ml hot vegetable stock 2 large eggs 1 tbsp freshly chopped parsley 15g Parmesan or mature Cheddar cheese salt and freshly ground black pepper 1 Heat the oil and butter in a saucepan over a low heat. Once the butter has melted, add the leek and savoy cabbage and stir. Season well, then cover the pan with a lid. Cook the vegetables very gently over a low heat for 5 minutes, then add the broccoli and cover the pan again. Cook for another 5–10 minutes until all the vegetables have started to turn golden and caramelise. Stir them every now and then. 2 Stir in the hot stock and season again, then cover the pan and bring the stock to the boil. Turn the heat down low and continue to simmer for 6–8 minutes until the vegetables are tender. 3 Make a dip on one side of the soup with the back of a spoon and drop an egg into it. Do the same on the other side. Cover the pan again and cook for 3 minutes. This method poaches the eggs so that the yolks are set but still a bit soft in the middle. 4 Divide the soup into 2 bowls, making sure there is an egg in each. Scatter over the parsley, then grate half the cheese over each bowlful. Season with pepper, then serve. RAREBIT ON RYE (#ulink_8527f534-fe45-5e8c-8915-920d90ce0eb9) SERVES 2 325 CALORIES PER SERVING This twist on a classic Welsh rarebit turns cheese on toast into something special. It’s simple, satisfying and lower in calories than the traditional recipe. The base is a slice of nutty rye bread, which is first covered with mashed avocado and slices of tomato, before the rarebit mix is spooned on top. ? avocado 2 slices of rye bread 1 tomato, finely sliced 1 medium egg 1–2 tsp Dijon mustard 50g mature Cheddar cheese, grated rocket leaves, to serve salt and freshly ground black pepper 1 Mash the avocado and spread it over the slices of rye bread. Lay the slices of tomato on top. Preheat the grill. 2 Beat the egg, mustard and cheese together in a bowl and season well, then spread this mixture over the tomato. 3 Pop the rarebits under the grill and cook them until they’re golden and bubbling. 4 Serve with some rocket leaves scattered over the top. TOM’S CHICKEN CAESAR SALAD (#ulink_3491d77a-f819-538a-b5ab-8089c5bfe5d8) SERVES 2 380 CALORIES PER SERVING This is my quick and easy version of the famous Caesar salad and it makes a deliciously light but really satisfying meal. The egg yolk gives the dressing a great creamy texture and there are loads of other awesome flavours. 1 slice of sourdough rye bread (about 30g), chopped into chunks 1 medium egg yolk 1 tsp Dijon mustard (optional) 1 tbsp olive or sunflower oil 15g Parmesan cheese, finely grated 2 anchovy fillets, drained of oil 1 cos lettuce, leaves separated ? cucumber, peeled, halved, deseeded and finely sliced ? avocado, sliced 2 tbsp cress 200g leftover roast chicken, sliced Конец ознакомительного фрагмента. Текст предоставлен ООО «ЛитРес». Прочитайте эту книгу целиком, купив полную легальную версию (https://www.litres.ru/tom-daley/tom-s-daily-plan-over-80-fuss-free-recipes-for-a-happier-healthi/?lfrom=688855901) на ЛитРес. Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.