www.bygeorgeanderson.com

01

Introduction

With the increase in temptations over the festive season, it’s really easy to fall off the wagon, making it incredibly difficult to get back on tracke again in the New Year.

Most people gain around 7-10lbs of extra weight over the Christmas and New Year period thanks to a combination of overeating the wrong foods, too much boozing, and an obliterated exercise routine.

That’s nearly a stone of unwanted body fat that you will need to shift in the New Year!

But this Eat, Shrink and Be Merry damage limitation guide will help you through the festive minefield with tasty recipes and top tips to ensure that you have a guilt-free Christmas.

Fail to Plan….Prepare To Fail!

Planning is the key to ensure that you won’t be struggling to get your jeans done up come the new year - no one likes that Christmas Pudding feeling!

The main reason most of overeat the wrong foods is ‘because it’s there’. Planning your shopping and stocking your cupboards with the right foods as well, means that at least there’s a chance you’ll continue to eat energy-giving, neutralising foods.

Use this plan to steer you through the Christmas period so you don’t have to miss out or feel guilt and worry about the hard slog ahead of you in January.

This year you’re going to be the one who manages to do it all.

02

23rd December

Increase your intake of fat burning green vegetables and aim to have 2 portions of watercress, broccoli, cabbage, kale, sprouts or spinach. Watercress or spinach can be eaten straight from the bag so are the perfect on the go fat burning snacks.

A great way to get your greens in for breakfast is in a smoothie and you don’t even taste them, here’s my favourite recipe for a Green Smoothie.

Ingredients2 celery sticks¼ cucumber1 tsp cashew nut butter 1 tsp coconut oilHandful of spinach & watercress½ avocadoSplash of coconut milk, rice or almond milkIce cubes Place all ingredients into blender and blend until smoothDrink immediately

03

Christmas Eve

A busy day for everyone and with last minute shopping to be done, you might be stuck for what to choose for lunch if you are out and about. There are always healthy options available, you just have to make the right choice of where to eat and what to have.

Most pubs and cafes will have salads of some sort on the menu, or a tasty omelette is quick, tasty and won’t wreck your healthy eating regime. Opt for a juicy steak served with a plate of greens and or salad.

My favourite place for lunch would be Pizza Express, yes that’s right, a pizza place! They do the best chicken and avocado salads, just ask them to hold the dressing and the bread.

You might fancy treating yourself to a tasty curry from the takeaway in the evening, it’s mega easy to make your own and much cheaper too! If you have a slow cooker, prepare the meal and leave to cook while you are shopping, if you don’t have one get it on your Xmas list now!

04

Here are 2 of my favourite curry recipe’s for you to try

CHICKEN BREASTS IN COCONUT MILKServes 4

Ingredients• 4 skinless chicken breasts• 1 tsp coconut oil• 1 onion, chopped• 1 green chilli, chopped• 1 inch piece of ginger, grated• 1 tsp fennel seeds• 1 tsp ground star anise• 1 tsp cardamom pods• ½ tsp turmeric• ½ tsp black peppercorns• ½ tsp ground cloves• 600 ml coconut milk• 2 tsp ground coriander

MethodPlace the onion, chilli, ginger, ground coriander, cumin, fennel seeds, star anise, cardamom pods, turmeric, peppercorns, cloves and 400ml of the coconut milk in a food processor to make a paste.Slash the chicken breasts several times and place into a bowl. Pour over half of the coconut mixture and leave to marinate for at least one hour.

Heat oil in a frying pan and brown chicken breasts on both sides.Add left over marinade to pan with left over coconut milk and bring to boil. Simmer for 20 minutes and serve.

05

CREAMY CHICKEN CURRY WITH SPINACHServes 4

Ingredients• 1lb skinless chicken breasts, sliced• 3 tsp coconut oil• 1 onion, chopped• 2 cloves garlic, crushed• 1 tsp fresh chopped ginger• 1 green chilli, chopped finely• 1 celery stick, chopped• 400g chopped tinned tomatoes• 2 tbsp tomato puree• ½ tsp ground cumin• ½ tsp ground coriander• ½ tsp ground turmeric• ¼ tsp garam masala• 100ml water• 150 ml live yoghurt• 200g baby spinach

MethodMelt oil in a pan, add the onion, garlic, ginger, chilli and celery and cook on low heat for 5 minutes. Stir in the tomatoes, puree, spices and water. Increase the heat to medium and bring to the boil, then reduce heat to simmer for 15 minutes.

Add the yoghurt to the sauce, stir then add in the chicken and cook for 15 minutes. Stir in the spinach and cook for just a further 2 minutes before serving.

06

Christmas Day

It’s only once a year and it’s time to let your hair down, enjoy a nice meal with your friends and family but maybe you still want to eat clean?

How about starting your day with a breakfast of smoked salmon and poached eggs or boiled eggs and asparagus soldiers? Both easy dishes that will set you up for the day.

The traditional Christmas lunch can also be a healthy affairHere’s a great Christmas menu that is easy to prepare.

Roast Turkey with Sausage, Sage and Onion StuffingRoasted Parsnips & Sweet PotatoCauliflower MashSteamed Broccoli & Brussel SproutsGluten Free Yorkshire Puddings

07

We all love a pudding so as it’s Christmas day, treat yourself to a pudding of your choice. Just don’t go overboard and consume a whole chocolate gateau to yourself though.

There are always lots of leftovers on Christmas day, use the leftover turkey to make a nice salad or fry up leftover greens in coconut oil, throw in some chilli and turkey for a tasty stir fry.

10 Minute Damage Limitation Exercise30 seconds of Jump Squats, 30 seconds rest x 10

08

Boxing Day

So today you’re likely to be feeling a little bloated and can’t face much food at all, or you’ve gone the other way and are craving carbs big style?

It’s time to put the detox in action starting your day with a pint of warm water with the juice of one lemon in it, I like to add crushed mint and grated ginger too for a bit of a kick.

BreakfastHave a green smoothie this morning then head outside for some fresh air, a leisurely walk will do you the world of good.

LunchTuna fishcakes with pineapple salsa.

DinnerTurkey and sweet potato bubble and squeak.

10 Minute Damage Limitation Exercise30 seconds of burpees, 30 seconds rest x 10.

09

27th December

BreakfastFruity pancakes if you fancy sweet or spicy pancakes for the savoury lovers.

LunchBeef Hotpot Soup.

DinnerChunky Chilli with Sweet potato.

10 Minute Damage Limitation Exercise30 seconds of Jump Squats, 30 seconds rest x 10.

10

28th - 31st December

Getting all glammed up and celebrating the New Year coming??

If you want to look fab in your outfit, its best to stay on the ‘clean’ foods over these days. Plenty of protein with lots of greens are what you should be aiming for.

If your body is happy on the inside you will be happy on the outside with the added bonus of looking hot on New Year’s Eve.

11

Snacks

If you are worried about what to snack on over the festive period, see some of the options below.

*Sweet potato crisps*

*Hummus with celery*

*Nuts, preferably ones that you need a nutcracker to get into to encourage you not to have too large a portion*

*Coco nutty power balls*

*Almond fudge balls*

*Sweet potato wedges with a herby dip*

*Fruit with nuts/cinnamon*

*Bowl of spinach, watercress with walnuts and olives*

*Crispy chicken bites*

12

Recipe Corner

Fruity Pancakes

• 110g wheat free plain flour• 280ml rice milk• 1 egg• Chopped up fruit of your choice

Mix together ingredients, fry in hot coconut oil until cooked. Serve with fruit.

Spicy Pancakes

• 2 tsp cumin• Coconut oil for frying• 1 tsp chilli flakes (more if u want it quite spicy)• 3 garlic cloves, crushed• 1-2 tsp ginger• 110g plain wheat/gluten free flour• 280ml rice milk• 1 large egg• Himalayan sea salt and pepper

For the spiced potato filling• Coconut oil• 1 tsp mustard seeds• ½ onion chopped• 1 tsp turmeric• 2 cold sweet boiled potatoes, chopped

To serve• 6 tbsp natural yoghurt• 2 tbsp chopped coriander

13

Toast the cumin with a pinch of salt in a dry pan for about a minute. Add a bit of coconut oil and sauté the chilli, garlic and ginger for a couple of minutes. Remove from heat.

Put the garlic/spice mix in a bowl along with flour, egg and half of the milk. Whisk while gradually adding the remaining milk until a smooth batter is formed. Leave the batter to rest for 10 mins.

Meanwhile, heat a little coconut oil in a pan, add the mustard seeds and cook for 2 mins or until they begin to pop. Add the onion and cook for 5 mins until soft. Stir in the turmeric and cooked potatoes, add more oil if needed for frying. Fry for 5 minutes until heated through. Put to one side while you cook the pancakes.

Potato Cakes

• 115g cold mashed sweet potatoes• 200ml rice milk• 75g gluten free self raising flour• Pinch of salt• 1 egg, beaten• Coconut oil for frying

Blend the mashed potatoes and rice milk in a food processor until it resembles a thin puree.

Sift the flour and salt into a mixing bowl; add the beaten egg and potato puree. Gradually whisk the flour and liquid together to make a smooth, creamy, thick batter.

Heat coconut oil in a large non stick frying pan. Pour a tablespoon of batter per cake into the pan – I fit 4 in the pan at one time. Cook each cake for 2-3 minutes on each side until golden brown. Remove from the pan and keep warm while cooking remaining potato cakes.

14

Beef Hotpot Soup

• 450g stewing beef, cubed• 225g diced carrot and swede (I used Tesco’s ready prepared)• 3 large onions, 1 peeled and quartered, 2 chopped finely• 4 cloves of garlic, (I used smoked garlic)• 1.5 pints of wheat free beef stock (try Waitrose or make your own)• 8 small new potatoes• 1/2 teaspoon wheat free english mustard powder• Black pepper• 2 teaspoons of coconut oil• Parsley to garnish

Heat the coconut oil in a large pan and brown meat all over, add garlic and fry for 1 minute.

Transfer to slow cooker (or to oven dish with lid).

Add in chopped onions, pepper and mustard powder. Cook for 2 hours.

Add in quartered onions, potatoes and root veg cook for a further 90 minutes.

Serve garnished with chopped parsley and some greens.

Cauliflower Mash

• 1 Cauliflower• 6 garlic cloves• Coconut oil• Salt and pepper• Blend all ingredients together and serve together

15

Gluten and Wheat Free Stuffing

• 1 onion• 2 garlic cloves• 450g pork mince• Chopped parsley• Chopped sage• 25g gluten free oatcakes crushed into crumbs• Salt and pepper• Heat oven to 220ºC/gas mark 7.

Mix the ingredients together. Shape into balls.

Place in the oven for approx 30 minutes.

Yorkshire Puddings

• 75g gluten free plain flour• 25g cornflour• 1 tsp xanthan gum• 1 pinch of salt• 2 eggs• 300ml rice milk• 2tbsps coconut oil• 25g organic butter

Heat oven to 220ºC/gas mark 7. Mix together the plain flour, cornflour, xanthan gum and salt. Add the eggs, rice milk and coconut oil to form a batter and beat well.

Smear the butter into the cavities in your baking tray. Heat the tray in the oven until the fat is hot.

Add the batter to each cavity and bake in the oven for 15-20 minutes.

16

Turkey and Sweet Potato Bubble and Squeak

• Christmas dinner leftovers• Flour for dusting• 1 egg, beaten• Wheat/gluten free breadcrumbs

Save your Christmas dinner leftovers, turkey, sweet potatoes and veg and mix together. Add a little melted coconut oil and some breadcrumbs to get a stiff mixture. Make into 4 patties.

Dust with flour then dip the patties in the beaten egg and then coat in breadcrumbs.

Fry for 3 minutes each side until golden brown and warmed through.

Tuna Fishcakes with Pineapple Salsa

• 2 Tuna steaks• 4 sweet potatoes, peeled and quartered• Juice and zest of 1 lemon• Salt and pepper• 1 egg, beaten• Coconut flour• Sesame seeds• Coconut oil

For the salsa• 200g fresh pineapple, chopped• 1 red chilli, finely chopped• Olive oil• Juice and zest of 1 lime• Juice and zest of 1 lemon• Sanchi/tamari sauce, to taste• Bunch of coriander, chopped

17

Boil potatoes until tender. Drain, mash and set aside to cool. While potatoes are boiling grill tuna steaks 2 minutes on each side.

Chop tuna steaks in small pieces and set aside to cool.

Combine COLD mash with tuna, lemon zest, juice, salt and pepper.

Shape into 4 large fishcakes.

Combine flour and sesame seeds, then dip each fishcake in the beaten egg and then into the flour and sesame seed mixture.

Fry in hot oil until golden brown on each side. Finish in the oven to warm through if needed. Serve with a green salad.

Chunky Chilli

This dish is made with mini meatballs, which can be made with minced beef, pork or even lamb.

For the chilli• 2 medium red onions, chopped into chunks• 1 large red pepper, halved, deseeded and diced into chunks• 4 garlic cloves, unpeeled• 2 tbsp olive oil• 500g cherry tomatoes, halved• 2 tsp dried chilli flakes• Good pinch sea salt• 1 x 420g cans kidney beans, drained and rinsed• 55g sunblush tomatoes • 200ml tomato passata• Fresh coriander to finish (optional)

18

For the meatballs (Makes approx 24)• 500g lean minced beef/pork• 4 tbsp rice flour• 1 egg, beaten • 1 medium onion, finely chopped• Seasoning

• 4 small sweet potatoes

MethodPreheat the oven to 200C/400F/Gas 6.

Place the onions, pepper and garlic on a medium sized roasting tray, drizzle with the oil and roast for 15 minutes.

Remove the vegetables from oven. Add the halved tomatoes, chilli, and salt. Roast for a further 15 minutes or until the tomatoes look lightly charred.

Meanwhile, in a bowl combine the meatball ingredients and season well. Using wet hands roll the meat mixture into 24 even sized meat balls. Set to one side.

Scatter over the kidney beans, sunblush tomatoes and passata and combine well. Lie over the meatballs and return to the oven for a further 15-20 minutes or until bubbling hot and cooked.

For the crispy jacketsPreheat the oven to 200C/Gas mark 6 and bake for 40 minutes

19

Coco Nutty Power Balls

• 1 cup of soft pitted dates• 1 cup of shelled hemp seeds• 1/2 cup almonds or any nut will do• 1 cup raw shredded coconut• A pinch of himalayan sea salt

Place all ingredients except 1/2 the coconut in a food processor and whiz until blended, don’t let it get to smooth, if it’s too wet add some more hemp, if it’s too dry add a little water.

Roll into balls, rub into leftover coconut and chill for an hour or so

Almond Fudge Balls

• 1 tbsp smooth organic peanut butter• 2 tsp almond butter• 1 tsp tahini• 3 tsp agave syrup• 2 tsp chopped almonds• 5 tbsp ground flax seeds• 4 tsp organic desiccated coconut

Mix together the nut butters and tahini. Add the agave syrup and chopped almonds. Add ground flax seeds to the mixture. Divide into 6 balls, roll these into the coconut then refrigerate for at least 3 hours or ideally overnight.

20

Hummus

• 1 tin chickpeas• 2 garlic gloves• 1-2tbsp fresh lemon juice• 1 tbsp tahini• Salt and pepper to taste• Olive oil or virgin rapeseed oil

Rinse chickpeas. Place chickpeas in the blender with lemon juice, garlic oil, tahini and water to make a thick loose paste.

Sweet Potato Crisps

• Sweet potato• Salt and pepper• Optional: spice of choice e.g. Cajun

Heat oven at 200C/gas mark 6.

Slice potatoes with potato peeler to ensure they are thin.

Season with salt and pepper/spices.

Bake for approx 25/30 minutes.

21

Sweet Potato Wedges & Herby Dip

• 2 sweet potatoes• Coconut oil• ½ tsp smoked paprika• 4 fresh basil leaves, chopped• 2 tsp chives• 1 tsp fresh lemon juice• Natural yoghurt

Preheat oven to 180c/gas mark 6.

Scrub the sweet potatoes and cut into wedges. Boil a saucepan of water and add the wedges. Let simmer for 3 minutes.

Remove potatoes from pan and pat dry with kitchen roll.

Mix the melted coconut oil and paprika in a bowl, add the wedges and toss until wedges are coated.

Pop onto baking tray and cook for 30-35 minutes.

To make the herby dip mix the basil, chives, lemon juice and yoghurt together and serve with wedges.

Crispy Chicken Bites

• 4 chicken breast fillets• 6 tbsp pesto*• 300g gluten/wheat free breadcrumbs

22

For the pesto• 150g walnuts• 2 cloves garlic• ½ tsp salt• ¼ tsp pepper• 3 cups of basil • Extra virgin olive oil to blend

Firstly to make the pesto, put walnuts, garlic, salt, pepper in the food processor and pulse until coarsely ground. Add the basil and pulse a few more times. With the food processor on, gradually add the oil until you reach the desired consistency.

Cut the chicken breasts into chunk. Place in a bowl along with the pesto and mix together.

Put the breadcrumbs in a large freezer bag, add the chicken chunks and give the bag a good shake.

Spread the chicken chunks onto a baking tray and freeze for approximately 4 hours until solid.

Pre-heat the oven to 220oC/Gas mark 7/ fan 200oC.

Pour a little oil onto another baking sheet and pop in the oven for 5 minutes to get the oil very hot.

Tip as many chunks as you need onto the baking sheet and bake for 15-20 minutes until cooked and crispy.

23

Tips to remember for the festive period

*Drink plenty of water*

*Continue with your supplements*

*Plan your meals, don’t get caught out*

*Eat lots of greens, they are great for fat loss*

Do 10 Minutes of Damage Limitation Exercise each day

**AND LASTLY HAVE A FANTASTIC CHRISTMAS**