Eat Clean: 20 Recipe Bite-Sized Edition

Eat Clean: 20 Recipe Bite-Sized Edition
Ching-He Huang

A mouthwatering collection of 20 easy, speedy, nutritional and delicious recipes taken from TV chef Ching’s beautiful new book, Eat Clean. Includes fresh and healthy breakfast, lunch and dinner recipes, as well as sides, pickles and salsas, and teas.Forget your saucepan and roasting tin, Ching-He Huang’s beautiful new recipe book shows you how you can Eat Clean and wok yourself to health.Eat Clean is the perfect cookery book for the time starved and health conscious who don’t want to compromise on taste. Drawing on her belief of the age-old principle of Yin and Yang, Ching-He Huang creates delicious fare for each mealtime which is specifically balanced in all these ways: food which is hassle-free, good for you and which you’ll enjoy!

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Copyright (#u82b9edfe-b8a7-5a50-8742-7b9e7f7678bf)

Thorsons

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

www.harpercollins.co.uk (http://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

All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, 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 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 e-books.

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Source ISBN: 9780007426294

Ebook Edition © MARCH 2015 ISBN: 9780007589692

Version 2015-02-17

Contents

Cover (#u42a2dbcf-e2da-5b50-9eea-5c423fd58e45)

Title Page (#u53210504-2011-5ee3-a514-c3d179749eab)

Copyright (#u2d581072-93c0-5a95-ab96-bd6571d68205)

Breakfast

Lunch

Dinner

Sides

Pickles and Salsas

Teas and Infused Waters

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About the Publisher

Breakfast (#u82b9edfe-b8a7-5a50-8742-7b9e7f7678bf)

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.