Wicks - Joes 30-minute meals: 100 quick and healthy recipes

I believe theres no greater feeling than getting confident in the kitchen and learning how to make healthy, tasty food at home for yourself, partner or kids. When I started creating recipe books, I focused on speed. Who doesnt want a 15-minute meal they can whip up straight after work when they are absolutely starving? I wanted to stop people just going for the easy option the greasy takeaway or kebab and realize they could make something that tastes way better in the same amount of time. Sometimes, 15 minutes just isnt enough time as it means the cooking methods are a bit limiting. With this book, Im still about speed and keeping prep time down to a minimum. After all, half an hour isnt much especially if weve planned ahead and prepped like a boss.

And I dont know about you, but once I start getting stuck in to the kitchen, I find it really fun. ) are a little more work, but totally worth it on the flavour front. ANYBODY CAN DO IT When I started to try to create healthy meals, I didnt even know how to cook an egg properly or which flavours go well together. But once I got going, there was no stopping me. Its amazing how much you can learn when it comes to cooking techniques and understanding flavours. This book is going to give you the confidence you need to whip up delicious food so you never have to go back to the ready meals and takeaways that dont do anything for your long-term health or happiness.

And you dont need to be a trained cook. My recipes are simple and straightforward with some shortcuts. Its all about putting good flavours together and thats not hard. Some people tell me they think they cant do this because they have never cooked or they dont come from a family where everyone sat around the table over delicious home-cooked food. I didnt. And if I can learn to cook and even write six cookbooks anybody can do it.

Its just about doing a little planning and making a start and the recipes in this book will be the perfect starting point. CHAPTERS IN THIS BOOK Ive organized this book by main ingredients: All-Day Breakfast, Chicken, Beef and Pork and so on. I hope this makes it easy for you to find the recipes you want really fast. I genuinely think there is something for everyone in this book with a real variety ranging ). Ive also added some sweet treats because everyone deserves a treat now and again. PART OF A HEALTHY LIFESTYLE Although theres no exercise in this book, any of you who know me will know that for me, good food is just one part of living a healthy lifestyle. PART OF A HEALTHY LIFESTYLE Although theres no exercise in this book, any of you who know me will know that for me, good food is just one part of living a healthy lifestyle.

The other big factor is being active. My philosophy around food and fitness is really the same thing: its all in your hands. You can create the kind of life you want even if it feels daunting and you have never done any exercise before or cooked anything from scratch. Its never too late to start living the life you really want to live and when that looks like eating Teriyaki Ginger Chicken (yes please) or Swedish-style Meatballs, youll find yourself so motivated you wont even believe it. None of this is complicated. In this book youll find recipes that are perfect for a lazier day when youre not getting up to much activity (hopefully just a couple of days a week!).

Ive labelled those reduced-carb. Other recipes are to replenish your energy when youve done a workout. Those are labelled carb-refuel dishes. Its important to keep it balanced and varied. My advice is to do four or five quick workouts a week. And when I say quick, I really mean it.

They often come in at under 20 minutes. Im a fan of High Intensity Interval Training (HIIT for short) and you can find hundreds of my free workouts on my Youtube channel TheBodycoachTV. You can do them in your front room or the park you dont even need any equipment. And the more energy you burn, the more you can tuck in to my carb-rich favourites like Chicken Fried Rice (see ). ENJOYING LIFE Feeling energized and fuelling your body with healthy nutrient-rich food is important. But I dont want you to feel like this is just another thing you have to do like a New Year Resolution or a 30-day programme.

I do this because it makes me feel great. And I really believe youre going to feel great and have more energy and fun if you treat yourself to the delicious food in this book. Today theres more talk about mental health than ever before. The way I look at it, we have to begin at the basics. What are we eating? Are we moving enough? Exercise is one of the biggest stress-busters around. And we all know the low mood that can come from overdoing it on the sugar front or eating junk food and relying on caffeine for energy.

The recipes in this book are going to fuel your body and give you energy all day long. Im passionate about making sure I can do my part to help people find easy ways to work healthy habits into their lives. And I love to do that with my workouts, with a free schools HIIT programme and of course most of all with my recipes. What Im about is fun and feeling good. And I know from my own life and the tens of thousands of people Ive now worked with that eating generous portions of incredible food and maintaining a healthy exercise regime (without overdoing the hours in the gym so theres no time for living) is the secret to a happier life. I hope you enjoy my new recipes and the energy they give you.

LOVE, Joe Wicks STAY IN TOUCH