Joe Wicks - Feel Good Food Over 100 Healthy Family Recipes

FEEL GOOD Food

HQ

An imprint of HarperCollinsPublishers Ltd

1 London Bridge Street

London SE1 9GF

First published in Great Britain by HQ

An imprint of HarperCollinsPublishers Ltd 2022

Text Copyright Joe Wicks 2022

Photography Copyright Dan Jones 2022

Joe Wicks 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.

Hardback ISBN: 9780008430382

eBook ISBN: 9780008480110

Photographer: Dan Jones

Designer: Louise Leffler

Food Stylists: Joss Herd, Kitty Coles and Tamara Vos

Prop Stylists: Charlie Phillips and Faye Wears

Hair and Make-up Stylists: Jo McKenna and Justine Martin

Clothes Stylists: Karen Smyth and Sue Mee Maudsley

Recipe Advisor: Izy Hossack

Project Editor: Emily Preece-Morrison

Cover Design: HQ 2022

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers.

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• Page numbers taken from the following print edition: ISBN 9780008430382

Welcome to Feel Good Food. Im so excited to share a new collection of incredible recipes to get you and your family feeling energised and happy. Food really does have the power to change our mood for the better. I believe this is more important now than ever.

Its often overlooked just how much the food we eat changes the way we feel on the inside and how this affects our mental health. Good food makes us feel fantastic. It nourishes and energises us and unlocks more potential in us every day. When you really commit to a healthy diet, it can transform your life in so many ways beyond just the physical changes you will see on the outside.

Putting good food in your body every day will increase your energy levels, improve your focus and productivity, help you feel calmer and less stressed, improve your gut health and help you sleep better. Just imagine if you had all of those things in your life today. It would not only improve your confidence and benefit your mental health immensely, but it would also have a positive impact on so many others around you. When you feel happier, less stressed, more patient and calmer, your relationships with others will improve, so everyone wins.

It makes so much sense, doesnt it, when you read all those wonderful benefits, and it seems so easy? Yet eating healthily and being consistent with food is the one thing people struggle with the most. There are times during the year when I find my motivation dips and I have to work harder to get back on track. One thing Ive learned about myself, though, is that my motivation to stay active and eat well has changed. My focus used to be on getting lean, staying in shape and looking good, but now its all about feeling good. I really am a better and happier person when Im putting good food in my body.

My philosophy around food and nutrition hasnt changed since I started out as a trainer 10 years ago. I still believe a balanced and flexible approach to eating is the most sustainable and enjoyable way of living. By keeping things simple and easy in the kitchen you are able to enjoy the foods you love without restricting yourself.

The key to long term success is simply learning to enjoy cooking. When you enjoy the process of getting in the kitchen and preparing delicious home-cooked food, you soon realise that you dont have to rely on takeaways, ultra-processed foods or ready meals on the go. As you learn new recipes and styles of cooking, you start to feel empowered and look forward to getting in the kitchen. Its a wonderful feeling to be in control of the food you eat, knowing exactly what its made from, and it allows you to gain a much better understanding of your body and what it needs to feel energised.

Home cooking, and specifically batch cooking, also leads to a really positive side effect: you are setting yourself up for success. When you make a big portion of curry or chilli, for example, you can store the rest in the fridge and eat it the next day. This is such a simple strategy once you get into the swing of it and is really transformative. It takes some of the stress out of cooking the following day and means you know youve got a healthy meal ready to go the moment you arrive at work or return home. This habit can really help you stay on track with your health and fitness goals.

In Feel Good Food I want to bring a bit of joy back into eating and home cooking. Ive created these recipes with ingredients that improve your mood and energy levels and help you get healthy for the long term.

Ive made the recipes simple and quick, which I think is the most important factor when trying to live well. They also wont stretch your budget or require top-notch kitchen skills, meaning you can get healthy food on the table fast, whether you are cooking for one or for a whole family.

The recipes are tasty and packed with flavour, but are also full of awesome nutrition. With largely inexpensive ingredients, basic cooking techniques, simple steps and minimal washing-up, my recipes will make your life in the kitchen easier.

I hope to show that eating to feel good is not just about eating the things that are good for your body (although that definitely helps!), its about learning to enjoy the process and appreciate both the food you eat and the fact that youve made it yourself. In these new recipes, Ive tried to combine the most nutritious ingredients in exciting and inventive ways so you get maximum flavour and maximum enjoyment out of them. You can feel good on the inside and happy on the outside, too!

Heres to feeling good with Feel Good Food. Thanks again for trying my new recipes. I hope you love them all and enjoy the journey to a healthy, happy mind and body.

Love,

Joe

REDUCE MEAT INTAKE

Focus on choosing lean meats, fish and eggs for their mood-enhancing nutrients.

EAT MORE PLANTS

Fresh fruit and veggies should be the backbone of your diet.

EAT MORE WHOLE GRAINS

Wholegrains are best for keeping your mood and sleep patterns stable.

PREP LIKE A BOSS

Cooking from scratch for yourself and your family can make you feel good and get you healthier, too.

CHOOSE SLOW-RELEASE CARBOHYDRATES

Slow, complex carbs, such as oats, brown rice, beans, apples or carrots, are a steady source of brain fuel.

MINIMISE ULTRA PROCESSED FOODS

Avoid fizzy, sugary drinks, instant noodles, crisps, and store-bought biscuits (and at the same time avoid trans fats, too).