Lazy ‘chef’ hack for you

“For what we are about to eat, may the lord make us truly not vomit”

^^^ A quote from Gordon ‘F’in Ramsay

OK, so maybe you don’t like cooking

Or – like me – you know that Gordon Ramsay wouldn’t trust you running his bath, let alone his restaurant

But what if I told you that you don’t need to be an amazing chef to ‘eat healthy and lose weight’?

I mean, I do a lot of cooking.

I love it trialling with different foods to make healthy, nutritious recipes that will help you curb your cravings and ditch the love handles once and for all in a sustainable manner. 


With this comes many failures. 

and I don’t like wasting food. 

^^^ Dora (my black lab) is dribbling over just the thought of another failed Fruci recipe…

But – unfortunately for Dora – I’ve got a contingency plan:

SAUCE it up!

With one of my favourites…


Nutritious, filling and livens up pretty much any meat and salad dish

It can literally turn a bland chicken and salad into a tangy, yet creamy and spicy – if you like that – meal!

You can even use guacamole to help you eat more veggies so you feel more full up and satisfied and stop feeling out of control at 323pm when you can’t contain yourself around cake and the wait for dinner is too long…

Try spreading it or dipping it in carrots, peppers, cucumber and celery sticks.

and if you don’t like avocado or guacamole…don’t worry, as I’ll come on to this shortly.

But, first, here’s my quick recipe for guacamole (serves 2):


* 1 ripe avocado

* 1/4 teaspoon of salt

* 1 tbsp of lemon juice (or lime). Can be freshly squeezed.

* 1 tbsp of chopped red onion

* A dash of pepper

* 1/2 tsp of fresh chillies  (optional)

* 1/2 tsp of chill flakes (optional)


1. Scoop the avocado flesh out of the skin and mash it in a bowl with a fork

2. Add the rest of the ingredient and mix in 

3. Leave in the fridge and use as and when / when you mess up a meal and need to hide the taste!

Nutritional info per 1/2:

Protein: 4 g

Carbs: 8 g

Fat: 12 g

And yes, sauces perhaps add unnecessary calories to your plate. 

But what if they make you eat more veggies and protein?

Stop you snacking, throwing away your dinner and opening for the biscuit tin?

Anyway, don’t like avocado or guacamole?

Make you feel like you’re going to vomit?

^^^ I’ll admit, it does look a bit like….I won’t go there!

Here’s a few other options for you:

* Blend chopped tomatoes with some Italian herb seasoning, garlic powder, and onion (and perhaps slow cook your meats in this…b-e-a-utiful (in the words of Bruce Almighty)

* Don’t be afraid to use a little bit of ketchup. Yes, the sugar police come out on this. BUT, for the amount you actually use, it’ll contribute a small amount. And again, if it means you eat your dinner, eat less junk (which will contain far more sugar than ketchup and was the thing you just said you were worried about) then go for it! It might even save you a few pennies, too, as you have a less of a need to snack!

* Don’t be scared of mayonnaise, either. Yes, the fat police come out on this. BUT, the fat just comes from eggs. Which are actually very good for you (as I’ve explained about before). You can also get low-fat varieties (check the labels)

Get creative, don’t be afraid to sauce it up, and…

DARE I say it…

Enjoy your food again…even whilst ‘dieting’


Right, off to go do a talk today with a guy who put his Type 2 diabetes into remission with diet and exercise. 

Best wishes,


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