Gordon Ramsay’s ULTIMATE FIT FOOD

Gordon Ramsay's ULTIMATE FIT FOOD
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Ebook PDF 386 Pages English

HEALTHY
NOURISHING BREAKFASTS
Apple, Mint, Spinach, Lime and Cucumber Juice
Tropical Chia Seed Pudding
Raspberry Chia Seed Jam
Toasted Oat Soda Bread
Oat and Quinoa Porridge with Mixed Seeds
Apple-Pie-Spiced Porridge
Rainbow Vegetable Frittata
NUTRITIOUS LUNCHES AND SALADS
Chilled Pea and Coconut Soup
Coronation Chickpeas
Roasted Butternut Squash, Farro and Sumac Salad
Roasted Cauliflower, Quinoa and Pomegranate Salad
Aduki Bean, Sweet Potato and Fennel Salad
South-East-Asian-Inspired Noodle Salad
Prawn Waldorf Salad
Tuna and Avocado Tartare
Healthy Vegetable Samosas
SUPER SUPPERS AND SIDES
Grilled Salmon with Garlic Mushroom and Lentil Salad
Miso Cod en Papillote
Tuna Steak with Mango and Cucumber Salsa
Fillet Steak with Butter Bean and Fennel Purée
Butternut Squash Spaghetti with Sage and Walnut Pesto
Courgette Spaghetti with Meatballs
Lamb Steaks with Cauliflower Tabbouleh
Sea Bass Ceviche with Tomato, Lemon and Chilli
Courgette and Fennel Carpaccio
Edamame, Sugar Snap and Celery Salad
Whole Baked Tandoori-Spiced Cauliflower
Chargrilled Vegetables with Bagna Càuda Dressing
Shaved Asparagus and Hazelnut Salad
HEALTHY SNACKS AND NOT-TOO-SWEET TREATS
Cucumber and Mint Lemonade
Banana and Apple Crisps
Smoky Flageolet Bean Houmous
Minted Baba Ganoush
Crunchy Chickpeas
Chargrilled Peaches with Granola Crumble
Yoghurt and Berry Ice Lollies
Chocolate and Avocado Mousse
LEAN
START-AS-YOU-MEAN-TO-GO-ON BREAKFASTS
Berry and Oat Smoothie
Raspberry and Honey Overnight Oats
Spinach, Tomato and Feta Scrambled Eggs
Courgette Omelette
Quinoa-Stuffed Mushrooms with Baked Eggs
Tofu and Kale Scramble
LIGHT LUNCHES TO KEEP YOU ON TRACK
Chicken and Quinoa Satay Rice Paper Rolls
Lentil, Carrot and Coriander Soup
Harissa Houmous with Carrot on Rye
Egg ‘Mayonnaise’ and Spinach Sandwich
Brown Rice Sushi Hand Rolls
Chicken and Kale Caesar Salad
Spring Green Wraps
LEAN SUPPERS AND SIDES
Mexican Prawn Cocktail
Grilled Squid, Fennel and Apple Salad
Salmon Ceviche with Grapefruit, Avocado and Mint
Edamame, Broad Bean and Pea Soup
Tamarind Prawns
Seared Tuna and Vegetable Skewers with Wasabi Dipping Sauce
Asian Slaw
Tray-Baked Chicken with Butter Beans, Leeks and Spinach
Duck Breast with Braised Fennel and Orange Gremolata
Velveted Pork Loin with Ginger Sushi Rice and Pickled Vegetables
Venison Carpaccio with Celeriac Slaw
Marinated Tomato Salad
GUILT-FREE TREATS
Iced Green Tea
Maple Soy Kale Crisps
Smoky Spiced Popcorn
Caraway Beetroot Crisps
Spiced Apple Sorbet
Banana ‘Ice Cream’
Coconut Ice Lollies
Carrot Cake Macaroons
FIT
BOOSTING BREAKFASTS
Banana and Date Breakfast Shake
Frozen Berry Breakfast Bowl
Yoghurt and Peach Bowl
Peanut Butter and Raspberry Jam Pancakes
Mexican Fruit Salad
Baked English Breakfast
Breakfast Burrito
Huevos Rancheros
LUNCHES FOR ACTIVE DAYS
Watermelon, Feta and Mint Salad
Wafer Vegetable, Candied Pecan and Blue Cheese Salad
Smoked Mackerel, Beetroot and Broccoli Salad
Sushi Salad Bowl
Vietnamese Crispy Tofu Wrap
Californian ‘Fried’ Chicken Sandwich
CARB-LOADING FOR THE NIGHT BEFORE
Sake-and-Miso-Steamed Mussels with Soba Noodles
Southern Indian Fish Curry
Coconut and Ginger Brown Rice
Spiced Fish Tacos
Chicken and Chickpea Tagine
Crispy Spiced Turkey with Egg and Potato Salad
Sweet Potato Chips with Chermoula
HIGH-PROTEIN RECOVERY MEALS FOR THE EVENING AFTER
Cauliflower Pizza
Barbecued Spatchcock Poussin with Roasted Corn Salad
Celebration Side of Salmon with Lemon and Wasabi
Panzanella with Poached Chicken
Garlic and Parsley Pot Roast Guinea Fowl
Spiced Koftas with Bulgur Wheat Salad
Bavette Steak with Rosemary Chimichurri
HIGH-ENERGY SNACKS AND WELL-DESERVED TREATS
Watermelon Cooler
Pitta Crisps with Red Pepper Dip
Seed and Nut ‘Granola’ Bars
Raw Chocolate Milkshake
Muesli Energy Bites
Raw Choco Treats
Fig Rolls
Peanut Butter and Chocolate Ice Cream
Cheesecake in a Jam Jar
Aztec Hot Chocolate
INDEX
ACKNOWLEDGEMENTS
METRIC/IMPERIAL CONVERSION CHART


I HAVE ALWAYS SAID THAT CHEFS EAT THE BEST FOOD AND THE WORST IN EQUAL MEASURE.

They work with the freshest, most delicious ingredients available, cook them
perfectly and are constantly trying little tasty mouthfuls as they work. But do they
get home and make themselves a nutritious meal at the end of their 16-hour shift?
I’m afraid they do not. The punishing working life of a chef means that they
often rely on junk food and sugary snacks to get through the day, and finding
time for exercise is really hard. When I was working in the restaurant at Royal
Hospital Road, I never left the kitchen, sending everyone else out on their break
rather than getting out myself, and I was snacking on the wrong things
throughout the day. Over time, I let myself get out of shape. My chef’s whites
got tighter and tighter and I felt lethargic and sluggish a lot of the time.
It all changed when I started forcing myself to go to the gym for a run. I had to
schedule it in like a trip to the dentist so I couldn’t get out of it! I started with
5km, then 10km, then, before I knew it, I was running my first marathon! That
was followed later the same year with an ultramarathon in South Africa … I was
hooked. Being fit made me feel great and it became my escape from my very
busy life. My eating improved, the weight came off and I looked and felt so
much better. My health improved dramatically, too. I turned 50 recently and,
given that my father died of a heart attack at 53, Tana organized a complete
health check-up for me. I was in training for the Ironman Triathlon World
Championship in Hawaii at the time and when they checked my pulse, it was the
lowest resting heart rate for a man of my age that they had ever seen! I must be
doing something right …
For me, being healthy involves eating well and taking exercise. This sounds
obvious but I can’t stress enough the importance of doing these things in
combination (though not necessarily at the same time!). To improve your diet
without exercising can only get you so far when you are trying to lose weight or
boost your health. Similarly, to take up exercising without considering what you
eat will have only limited success. It is the combination of the two that brings
better health.
But this is not a diet book telling you what (and what not) to eat, nor is it full
of faddy ideas about eating cabbage soup or living off grapefruits or eating like a
caveman. It works on the very simple premise that what you put into your body
makes a difference to how it functions. It also acknowledges that the body has
different requirements depending on what you are expecting it to do. If you are
trying to lose a bit of weight you need to eat less than when you are maintaining
a healthy weight, and when you are taking part in rigorous exercise you will need
to fuel your body correctly to ensure it has the resources to deliver.
Finally, healthy eating doesn’t have to be dull! As a chef, I want the food that I
eat to be tasty and satisfying as well as good for me. When I’m in training, I don’t
want my taste buds to get bored by eating the same things over and over again.
And I don’t ever want to feel deprived. These are my go-to recipes when I want
to eat well at home, and my great hope is that they will inspire you to get
cooking to improve your own health whatever your personal goal. Here’s to
better health!