Fitness guru Joe Wicks shares feel-good recipes that the whole family will love

Learn how to cease fussy children from consuming the identical meals, day in time out, is the bane of each father or mother’s life. However the nation’s PE trainer, Joe Wicks, is right here to rescue us from uninteresting meals.

He has simply launched Really feel Good Meals – a ebook packed stuffed with wholesome household recipes. Why not strive one tonight?

Wholegrain crepes with strawberry chia jam

Pancakes or crepes? I couldn’t select a favorite if I attempted, as I really like them each. This recipe is a complete winner due to the scrumptious home-made chia jam it comes with. It has such a stunning, candy flavour and any leftovers can be utilized on toast, waffles, crumpets or scones. Win!

MAKES 12 CREPES

For the batter:

• 60g plain wholemeal flour
• 90g porridge oats
• 4 eggs
• 320ml semi-skimmed or
• non-dairy milk
• pinch of salt
• 2 tbsp melted coconut oil, plus just a little further for frying

For the chia jam:

• 200g frozen
• strawberries
• 1 tbsp runny honey
• 2 tbsp water
• 1 tbsp chia seeds

To serve:

An enormous dollop of low-fat pure yoghurt

1 Use a free-standing blender or electrical hand blender to mix collectively all of the crepe batter components till clean. Go away to relaxation for 10 minutes.

2 In the meantime, make the jam. Place the frozen strawberries, honey and water right into a small saucepan and canopy with a lid. Cook dinner over a medium warmth for five minutes till the strawberries have launched some juice and softened, then take away the lid and simmer for one more 5 minutes to cut back barely.

3 Use a potato masher or fork to mash the strawberries right into a chunky paste (or blitz with a hand blender, for those who choose a clean texture). Take away from the warmth and stir within the chia seeds. Put aside to thicken and funky.

4 When able to cook dinner the crepes, flippantly grease a medium, non-stick frying pan with a skinny layer of coconut oil and set over a medium warmth. Pour in a couple of tablespoons of batter whereas tilting and swirling the pan to make a skinny, even disc of batter. Cook dinner till the underside is golden, then flip the crepe over and cook dinner on the opposite aspect. Take away the crepe to a plate and put aside.

5 Repeat till you’ve cooked the entire crepes.

6 Serve with the jam and yoghurt on the aspect.

Joe’s tip: You possibly can retailer any leftover jam in a clear jar within the fridge for as much as one week.

Tray-baked pork fajitas

Fajitas are such a enjoyable and messy means of consuming along with household or pals. You get all of the tasty components collectively on the desk and might have enjoyable constructing your individual good fajita. This recipe additionally works effectively with hen or quick-cook beef strips.

SERVES 4

For the filling:

• 250g cherry tomatoes, halved
• 3 bell peppers, seeds eliminated, thinly sliced
• 3 pink onions, quartered
• 1 tbsp mild olive oil
• pinch of salt
• 400g pork tenderloin, lower into quick 1cm strips
• 4 tsp fajita spice combine (see beneath)
• 40g tomato puree focus

For the fajita spice combine:

• 2 tsp smoked paprika
• 2 tsp floor coriander
• 2 tsp floor cumin
• 1 tsp dried oregano
• 1 tsp chilli powder
• 1 tsp garlic granules
• 1⁄2 tsp granulated sugar
• 1⁄2tsp salt

To serve:

• 8 wholemeal tortillas
• 1⁄2 head of iceberg lettuce, finely shredded
• pure yoghurt
• scorching sauce

1 Preheat the oven to 200C/180C fan.

2 Combine collectively the fajita spice combine components and put aside. This makes greater than you want – the additional might be saved in an hermetic jar for subsequent time!

3 Toss the tomatoes, peppers and onions with the oil and a pinch of salt on a big baking tray. Roast for 30-40 minutes till the greens have began to caramelise.

4 Take away the tray from the oven. Combine the pork strips with the fajita spice combine and tomato puree, then scatter over the veg on the tray. Return to the oven for an extra 20 minutes till the pork is cooked by.

5 Heat the tortillas in response to the packet directions.

6 Serve the pork and greens with the nice and cozy tortillas and have the lettuce, yoghurt and scorching sauce in bowls on the desk for everybody to assist themselves.

Joe’s tip: Making your individual spice combine shouldn’t be solely cheaper but additionally means you may management the quantity of salt and sugar going into it. In the event you make an enormous batch and hold it in an hermetic jar, it’ll lower down your prep time everytime you make fajitas.

Beef and black bean burger with candy potato slaw

On the subject of meals, nothing makes me happier than a juicy burger. There’s nothing extra satisfying than an excellent patty in a bun, is there? This combines beef with black beans so it’s excessive in fibre and protein and tastes bangin’. It goes nice with this crunchy Greek yoghurt.

SERVES 4-8, DEPENDING ON HUNGER

For the burgers:

• 400g tin of black beans, drained and rinsed
• 1 pink onion, finely diced
• 2 tsp smoked paprika
• 1 tsp floor cumin
• 300g minced beef (12% fats)
• 1 massive egg
• 30g panko breadcrumbs
• 2 tbsp olive oil, for frying
• 4-8 wholemeal English muffins, halved, to serve

For the candy potato slaw:

• 75g 0%-fat Greek yoghurt
• 1 garlic clove, crushed
• 2 tbsp apple cider vinegar
• 1 small candy potato, peeled and coarsely grated
• 1⁄4 head of pink cabbage, very thinly sliced
• 1 pink onion, finely diced
• handful of contemporary coriander, roughly chopped

1 Tip the black beans into a big bowl and crush with a potato masher right into a chunky paste. Add the onion, smoked paprika and cumin and stir collectively, then add the meat mince, egg and breadcrumbs and gently incorporate into the combination till simply mixed.

2 Divide the combination into 8 equal-sized balls, then flatten them into patties.

3 Warmth the oil in a big, non-stick frying pan over a excessive warmth. Cook dinner the patties for 3-5 minutes till browned beneath, then flip and cook dinner on the opposite aspect till browned.

4 For the slaw, mix the yoghurt, garlic and vinegar in a medium bowl, then fold within the grated candy potato, cabbage, onion and coriander.

5 Toast the muffins in a dry pan or on a griddle.

6 Serve the burgers within the toasted muffins, topped with the slaw. Beef and black bean burger with candy potato slaw

Rooster Caesar salad with crispy chickpea croutons

It is a correct Wicksy particular – a wholesome spin on an previous favorite. I take advantage of roasted chickpeas, the high-protein heroes, as a substitute of fried bread croutons and yoghurt as a substitute of mayo within the dressing. It’s a very nice swap and tastes great.

SERVES 4

For the salad:

• 400g tin of chickpeas, drained however not rinsed
• 1 tbsp mild olive oil
• 1⁄2 tsp garlic granules
• pinch of salt
• 2 heads of Romaine lettuce
• 2 cooked skinless
• hen breasts, shredded

For the dressing:

• 75g 0%-fat Greek yoghurt
• 1 tbsp lemon juice
• 1 tbsp extra-virgin olive oil
• 1⁄2 tsp Worcestershire sauce (see tip)
• 1⁄2 tsp Dijon mustard
• 10g Parmesan cheese, grated

1 Preheat the oven to 200C/180C fan.

2 Mix the entire dressing components in a small bowl and put aside.

3 Tip the chickpeas onto a rimmed baking tray and drizzle with the olive oil. Sprinkle with the garlic granules and salt, then shake the tray to coat the chickpeas. Bake for 25-Half-hour till crisp.

4 Wash and dry the Romaine lettuce, chop it into 3cm chunks and place in a big bowl. Add the shredded hen and the dressing and toss collectively to coat. High with the crunchy chickpeas and serve.

Joe’s tip: You should utilize three anchovy fillets, mashed with the again of a fork right into a paste, as a substitute of the Worcestershire sauce, for those who like.

Strawberry smoothie shock

The shock on this smoothie is definitely … cauliflower! However don’t freak out and switch the web page but – belief me, you may’t style it. The cauliflower simply provides extra fibre and offers this smoothie a very nice creamy texture. The banana and strawberry is what you’ll actually be tasting. It would sound unusual, however give it a go. I believe you’ll be pleasantly shocked.

SERVES 2

• 200g frozen strawberries
• 2 ripe bananas, peeled
• 100g frozen cauliflower
• 1 tbsp clean peanut butter or nut butter of your alternative
• 200ml milk or non-dairy milk

1 Blitz the whole lot collectively in a blender till clean.

2 Divide between 2 glasses and serve.

Joe’s tip: Strive utilizing frozen blueberries as a substitute of strawberries. You possibly can additionally use coconut water as your liquid and frozen mango as a substitute of the strawberries. Add a couple of tablespoons of oats or a scoop of unflavoured protein powder to make it extra filling.

Really feel Good Truth: Strawberries are an excellent supply of fibre, which aids your digestive well being, intestine well being and controls blood sugar ranges. They’re additionally a wonderful supply of skin-boosting vitamin C.

Really feel Good Meals by Joe Wicks (HQ, HarperCollins) is out now in hardback and eBook, priced at £20.