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W10 Recipe Book
W10 Recipe Book
BOOK
W10 RECIP E B O O K INTRODUCTION 1
It’s no secret that what you put in If you don’t know what we mean by
your body is one of, if not the most whole foods then you can download
important thing when it comes to our nutrition E-book on “What To Eat
how you look and feel. But, the good And When” here, where we go further
news is, that you don’t have to live in to the principles of nutrition.
off plain boring chicken, broccoli
and boiled eggs. In the meantime, here’s a list of some
our favourite recipes that we’ve put
Nutrition can be a complicated world together, using mainly whole foods,
but as long as you’re eating whole that make some incredible dishes.
foods (and throwing them together Just note that recipes and quantities
whichever way you please) combined are for guidelines purposes only and
DUCTIO N
with consistent exercise, then you’re may need tweaking based upon your
going to start seeing results. personal requirements.
INTR O -
D I R E CTIONS
Mix it all up. Put it into a small mason jar and pop
it into the fridge overnight.
OVER -
What’s your favourite on-the-go breakfast recipe?
(Croissants don’t count…!)
NIG HT
1 SERVING
OATS
INGRED I E N T S
100ml of milk
2 SERVINGS
H UEVOS
RANCHEROS
DIRECTIONS
Fry a teaspoon of coconut oil in a Then grab a spoon and make 3 small
large sauce pan. indentations in the mixture so you can
see the bottom of the pan, crack the
Fry off the onion and garlic, once eggs and individually poor them into
browned add the sausages finely the holes.
chopped, roughly 3 cms thick.
Simmer for 3 mins then place under
Brown the sausages and add pepper, the grill and cook until the egg whites
INGRED I E N T S chilli and any other veg you fancy have turned solid, sprinkle cheese on
(fresh tomatoes or mushrooms work top, place the pan on a heat proof mat
well too) and enjoy straight from the oven, no
1 tsp. coconut oil 1 fresh chilli plates needed - a great way to share
3 eggs 1 red pepper Fry for 1 min then pour in the tinned food together. You can also dip sweet
1 pot of tinned or chopped tomatoes 4 -6 good quality sausages [any preference] tomatoes, season with cumin, salt potato wedges or toasted pitta bread
½ onion Handful of grated mature cheddar and pepper. Cook on a moderate heat into the dish if you fancy a bit more
2 cloves of garlic Salt, pepper, cumin for seasoning for 5 mins. substance.
W10 RECIP E B O O K TOAST WITH AVOCADO & EGGS 4
TOA ST
DIRECTIONS
WITH AVO CA DO Half and de-stone your avocado. Spoon half of your half an avocado on
one piece of toast and the other half on the remaining piece of toast.
& EGGS
Cook your eggs how you like them - scrambled, poached or soft-boiled.
We like scrambled, so take the small knob of butter in a non-stick pan
and give the two whisked eggs a quick scramble in the pan, removing
before they are hard, keeping a little moisture to them.
Optional: A little sprinkle of chili seeds and salt on your avocado for
a bit of heat and flavour.
2 SERVINGS
INGREDIENTS
½ ripe avocado
D I R E CTIONS
Add your milk and then over a low heat cook for 5-6 mins
stirring as you go along, seeing that the oats are tender.
YO UR WAY
INGRED I E N T S
Chia seeds
Seeds [optional]
Vanilla powder
Cinnamon
DIRECTIONS
GREEN
This is really a personal taste thing, but I like to keep
my smoothies as sugar-free and packed full of veggies
as possible. This is one that I regularly have.
SMOOTHIE
Place all ingredients in a blender and blitz!
1 SERVING
INGREDIENTS
½ small courgette
¼ ripe avocado
––
If you find you need the sweetness initially add one medjool date
W10 RECIP E B O O K ASIAN SWEET POTATO SOUP 7
ASIAN
SWEET
POTATO
4 BIG
SERVINGS SO UP DIRECTIONS
Sweet potato purée: Chop 3-4 large In a tall saucepan, add coconut oil
sweet potatoes and one small squash and heat. Add onion and cook for 5 mins
into same sized pieces. or until softened and translucent. Add
lemongrass, ginger, garlic and cook
Place in a baking tray, covering with through until softened and fragrant.
2-3 tbsp. of olive oil and sprinkling
INGRED I E N T S of salt. Cook on 200°C for 35-40 mins, Add the sweet potato and squash purée,
or until soft. Once soft- take out and stock and coconut milk. Stir through
blitz in a blender or food processor. and bring to a boil. Remove from heat.
2 tsp. coconut oil 2 tbsp. finely chopped coriander stalks
2 small brown onions, finely chopped 2 cups sweet potato and squash purée You can keep the purée in a container Using a stick blender, blend soup
1 small lemongrass stalk, white part 500ml vegetable or chicken stock until you are ready to make the soup. until smooth. Garnish with chopped
finely minced 1 can coconut milk chili and chopped coriander leaves.
A thumb of ginger, minced A bunch of coriander leaves
2 cloves of garlic, crushed 1 long red chili, finely sliced & extra to garnish
W10 RECIP E B O O K AVOCADO PRAWN SALAD 8
AVOCADO
PRAW N SALAD
2 SERVINGS DIRECTIONS
1 bunch of radishes, finely sliced Drizzle the avocado dressing over the salad leaves
30g seeds [I like sunflower and pumpkin] and vegetables.
1 medium ripe avocado
2 tbsp. of apple cider vinegar Drain the cooked prawns and scatter them across
½ tsp. of English Mustard the platter along with the sunflower/pumpkin seeds.
½ clove garlic
3 tbsp. Olive Oil If looking for a heartier meal, drain your chickpeas
For a heartier meal add 1 can of cooked chick peas [optional] and scatter across the salad as well.
W10 RECIP E B O O K THE TRANSPORTER CHOPPED SALAD 9
THE
APPARATUS
TRAN SPORTER
[Kilner Jars with a lid work for this]
DIRECTIONS
CH OPPE D In a mug, whisk with a fork, the olive oil, Dijon mustard and lemon juice.
Season with salt and pepper to taste. Pour this mix across the bottom
SALAD
of your lunchbox or Kilner jar.
Layer on top of this mix, first the red pepper, then the cucumber, then
the spring onion, making sure to try and cover the surface area of the
box/jar and covering the dressing.
On top of this, layer the brown rice. Then on top of the rice, place your
greens and herbs. Top off the salad with your protein - in this case Feta.
INGRED I E N T S Place lid on tight and keep layers intact until lunchtime, only mixing
when you’re ready to eat.
1 red pepper, diced into 1-2cm pieces Feel free to interchange your veg, but make sure the sturdier, more
⅓ of one cucumber, diced into 1-2cm pieces robust vegetables and then grains sit closest to the dressing. These
1 spring onion, cut into small strips [optional] are least affected and won’t matter as much if they get covered.
50g cooked brown rice
Big handful of greens of your choice [Rocket, spinach, cos, watercress for example] Try other veg like cabbage, carrot or radishes, or other carbs like quinoa.
Small handful of herbs of your choice [Coriander, basil, chives for example]
Juice of ½ a lemon
SPICY
DIRECTIONS
NO - MAYO
Shred your two types of cabbage either by hand or with a mandolin and
grate your carrots, placing and mixing them both in a large serving bowl.
COLESLAW
In a separate bowl, mix the honey, lime juice/zest, vinegar, salt and
pepper, until they’re no longer separated.
Although the coriander will wilt slightly, I find this dish keeps very well.
I put left overs or a portion for lunch, in a jar or Tupperware and keep
for a couple of days. I actually prefer it a little more macerated!
INGRED I E N T S
Black pepper
2 SERVINGS[ AS A MAIN ]
1-2 chopped red chillies 4 SERVINGS[ AS A SIDE ]
W10 RECIP E B O O K VEGETABLE FRITTATA 11
DIRECTIONS
Vegetable prep: Dice your white Season with a little salt and pepper,
onion in small but chunky pieces, cut and some chili flakes if you like heat!
your peppers into medium/thin slices,
cut your green beans and asparagus Remove your veg and place in oven
into thirds. proof dish, mine is a 23inch x 23inch,
but whatever you have as long as not
In a non-stick frying pan, on a low too small and deep.
heat, sweat off your onions in a tbsp.
of coconut oil until they are soft and In a separate bowl, whisk 6 eggs,
translucent [odourless if you don’t then pour over your veg mix.
like the taste of coconut].
If you like feta, crumble and sprinkle
VEGETABLE
Add in your chunky vegetables - your desired amount over your mix,
asparagus, green beans and peppers pushing in slightly so it doesn’t just
and on a medium/low heat, cook them sit on top.
through until they have softened.
Pop into an oven for 15-20 mins at
FRITTATA
Mince and add in your garlic to the 150°C, but watch to see it doesn’t
vegetable mix. We want our vegetable cook too fast. Use a knife in the
softened but not too sloppy- a little middle to see how cooked it is.
bit of bite is quite nice! A little wetness is ok, but we don’t
want runny egg.
When everything is softened, add in
the spinach and basil leaves until
they wilt.
INGRED I E N T S
ASIAN
PHO
INGREDIENTS
noodles, and fill out the dish and you!] Fresh ginger / Lime
Create the broth in a pan of chicken Pour the stock over the vegetables Any others that you really like - spring onion, Fish / Soy / Tamari sauce
or veg stock simmering with the garlic and let them soften for a few minutes, different greens like Kale, broccoli florets…
and chili. Leave for 15-20 mins. but this is a personal thing, how Protein: Prawns, beef, chicken
[This will keep as well, so maybe crunchy you like them. [This will already need to be cooked though.
create a pan full on the weekend and So maybe throw in a packet of ready cooked
use up on a couple of meals during Add your extras, lots of freshly prawns or some leftover chicken from a roast,
the week, just reheat]. squeezed lime, a dash of fish sauce, or grilled breast]
a splash of soy, and of course any
Shred all the vegetables you want [see meat you want, or a sprinkling of nuts
ingredients] and put in a nice big bowl. such as chopped cashews. This is
really all a personal taste thing.
W10 RECIP E B O O K THAI CAULIFLOWER CURRY 13
THAI
CAULIFLOWER
CURRY 1 SERVING
INGREDIENTS
DIREC T I O N S
coriander, sesame oil and soy leaves over the top. Leafy greens work too, but swirl them in when you add the sauce to the roasted cauli.
W10 RECIP E B O O K CHILI CHICKEN MANGO SALAD 14
CHILI
D I R E CTIONS
Put the mango cubes, and any juice they make, into a bowl and, with your
CHICKEN
hands, mix in the chopped spring onion and chilli and squeeze over the
lime juice: use as much or as little as you want.
Then shred your lettuce, chop your coriander, tumble in the chunked
MANGO
chicken and toss to combine.
Add the oils and toss again then decant on to a large serving plate and
sprinkle over the remaining bit of coriander.
SALAD
Once again, go for the best quality chicken you can get. This is really
important. I sometimes swap the chicken for prawns if I want a change.
Also - feel free to toss some extra crunchy veg into the salad. I do some
trimmed green beans or sugar snap peas sometimes. Extra Greens!
1 SERVING
I N G R EDIENTS
1 mango, cut into approx. 1cm cubes 1 cold cooked chicken breast, cut into chunks *
[you can get little cartons from Waitrose & M&S] 1 little gem lettuce, sliced or shredded
1 spring onion, finely chopped [optional] 1 large handful fresh coriander, chopped
1-2 red chillies [or to taste] deseeded and 1 tsp. groundnut oil or olive oil
––
* I also use any thigh and leg, essentially whatever and however you like your chicken
W10 RECIP E B O O K GREEN SMOOTHIE 15
SHAK -
INGREDIENTS
SHUKA
2 small/medium white onions, peeled and diced
3-4 medium chopped green or red bell pepper- I like a mix of the two
1 tsp. cumin
5-6 eggs
DIREC T I O N S
In a large hot pan (with lid for later), sauté the onions in the
olive oil until softened.
Add tomatoes and tomato paste and stir until warmed through.
Add spices and stir through well. Add salt and pepper.
Crack eggs on top of the mix, making sure to keep yokes intact.
Place lid on and cover until eggs are cooked. The eggs on the
outside will cook quicker.
CO UR GETTI
DIRECTIONS
Red Pepper sauce: Place all the red Courgetti: With either a spiralizer,
WITH
peppers on a baking tray and roast julienne peeler or normal potato
in oven at 200°C for c.30 mins until peeler, cut your courgettes into
blackened on the skin. strips or spirals.
RED PEPPER
At the same time, wrap the bulb of Add the hot pepper sauce to the
garlic in tin foil and place on the strands and toss.
tray too.
Add any extras you want as an extra
Once blackened remove peppers and filling meal.
SAUCE
place in a bowl covering with cling
film. After 10 mins, remove and de-
skin the peppers [the skin should
come off easily] and place the flesh
in a blender.
CHICKEN
INGREDIENTS
NUGGETS
3 50g of chicken strips [preferably organic] 4 large carrots
1 cup of flaxseed [I use Linwood milled pinch of salt and pepper
‘CHIPS’ 2 SERVINGS
DIRECTIONS
Dip the chicken strip in the egg and Place both the chicken and veg in
then fold into the flaxseed/almond the oven and sit back and relax for
mix, make sure you cover the whole 25mins. Enjoy with a homemade
strip of chicken and place on a guacamole or salsa on the side.
greaseproof lined oven tray.
W10 RECIP E B O O K EASY GUACAMOLE 18
D I R E CTIONS
Serve.
GUACA -
M OLE
INGRED I E N T S
1 ripe avocado
1 lime, juiced
W10 RECIP E B O O K HEALTHY SPAGHETTI BOLOGNAISES 19
HEALTHY
2 SERVINGS
SPA G HETTI
BOLO G NAISES INGREDIENTS
Organic, grass fed is the key – scour the reduced [or fresh skinned and chopped]
counters [especially my local Waitrose, no-one 2 tbsp. coconut cream [or coconut cream,
seems to buy organic in there and it’s always or organic cream but I avoid dairy]
DIREC T I O N S reduced!] 1 tsp. crushed garlic
1 red pepper
In a large skillet or wok heat the Bring to a simmer and add the
1 can of artichoke, cut into smallish pieces,
coconut oil. If you are using raw meat, remaining sauce ingredients and
even the jarred will do.
brown the meat in the oil and add the mix well.
1 tbsp. coconut oil
onion leek and pepper.
5 courgettes, sliced thinly and cut into strips like
To the meat and veg add the
noodles. Use a mandolin slicer then knife to cut
If your meat is already cooked, put courgette and artichoke, and pour
strips, or if you have one a julienne cutter – yeah!
the veg in first, then the meat when the sauce over. Mix well and cook
the veg is tender. Cook through until for another 5-6 mins. Just until the
all is hot. courgette is al dente – whatever you
do don’t overcook – it’ll go to mush!
In a small pan mix the diced tomatoes
with the juice of the coconut cream
concentrate.
W10 RECIP E B O O K SEEDY CARROT COOKIES 20
SEEDY
DIRECTIONS
CARROT In a big bowl place and mix the flour, oats, baking soda, coconut sugar,
cinnamon, seeds and nuts.
COOKIES
Melt the coconut oil in a saucepan, then add the maple syrup or honey.
Grate the carrots and then add to the oil/syrup mix. Stir well.
With a teaspoon, scoop the mix into small balls and place on a baking
sheet. This mix should make about 20 cookies.
Cook for around 10-15 mins keeping an eye on them to see they don’t
burn. Remove once cooked and let cool.
INGREDIENTS
150g porridge oats [not quick cooking oats] 80g coconut sugar
50g Walnuts
W10 RECIP E B O O K MANGO-BANANA ICE CREAM 21
D I R E CTIONS
MANGO -
container and put back in the freezer for another time.
BANANA
ICE
CREAM
INGRED I E N T S
DIRECTIONS
C H OCO -
Blend all ingredients in a blender until smooth.
LATE
Serve with any topping you like, cacoa nibs, berries, bee pollen…
AVOCADO
MOUSSE
INGRED I E N T S
Pinch of salt
WANT
TO LEARN
MORE?
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8 REASONS
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