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Healthy Eating: Gordon Ramsay's Healthy, Lean and Fit

January 2019

Celebrity chef Gordon Ramsay, star of such popular reality TV shows as Hell’s Kitchen and Kitchen Nightmares, says he began his culinary career in less-than-tip-top physical condition.

Chefs tend to work long hours, Ramsay observes. In addition to lacking time for exercise, they find themselves relying on sugary snacks and junk food in a convenient but unhealthy attempt to keep their energy levels up.

“When I was working in the restaurant at Royal Hospital Road, I never left the kitchen, sending everyone else out on their break rather than getting out myself, and I was snacking on the wrong things throughout the day,” says the famously prickly gourmand. “Over time, I let myself get out of shape. My chef’s whites got tighter and tighter, and I felt lethargic and sluggish a lot of the time.”

Ramsay eventually forced himself to begin an exercise routine, running on a regular basis. He also began sticking with a healthy diet. His excess weight soon melted off, and he was relieved to find himself looking and feeling much better.

Now, Ramsay has written a cookbook, Gordon Ramsay’s Healthy, Lean, & Fit: Mouthwatering Recipes to Fuel You for Life, which he hopes will inspire more people to follow a healthy lifestyle. Each of the book’s recipes has been analyzed by a nutritionist, and they are divided into three sections—Healthy, Lean, and Fit—based on what the reader’s specific aims may be. For instance, the “Lean” dishes are focused on weight loss, while the “Fit” dishes are a bit higher in the proteins and carbohydrates you need when on an energy-intensive exercise program. The “Healthy” meals are ideal for simply maintaining an optimum weight, good blood-sugar levels, and proper nutrient intake.

Below, Life Extension® has collected a small sampling of the many recipes in Ramsay’s book, the first two from the “Healthy” category, the last from the “Lean” category. Enjoy them in good health!

—Garry Messick


What you need to know

Celebrity Chef Gordon Ramsay’s comprehensive cookbook is chock full of specialized diets for those looking to maintain weight, lose weight or just stay fit. According to Ramsay, “This is not a diet book telling you what (and what not) to eat, nor is it full of faddy ideas about eating cabbage soup or living off grapefruits or eating like a caveman. It works on the very simple premise that what you put into your body makes a difference in how it functions. It also acknowledges that the body has different requirements depending on what you are expecting it to do.”

Roasted Cauliflower, Quinoa, and Pomegranate Salad

ROASTED CAULIFLOWER, QUINOA, AND POMEGRANATE SALAD  

    Serves 4

  • 1 large cauliflower, cut into florets
  • Olive oil, for drizzling
  • Sea salt and freshly ground black pepper
  • 1 cup quinoa, rinsed
  • Small bunch of flat-leaf parsley, leaves picked
  • Seeds from 1 pomegranate, to serve

    For the Dressing

  • 1 tablespoon pomegranate molasses
  • 1 tablespoon white wine vinegar
  • 1 garlic clove, peeled and crushed
  • 6 tablespoons extra virgin olive oil
  • Sea salt and freshly ground black pepper

Roasting brassicas like cauliflower, broccoli, kale, and cabbage intensifies the flavor, and they become sweet and almost caramelized around the edges. Cooking cauliflower this way and tossing it in this sharp pomegranate molasses dressing might just convert a few cauliflower haters to the cause. It’s a vibrant, satisfying salad that works really well with slow-cooked lamb, grilled chicken, or halloumi.

  1. Preheat the oven to 375˚F.
  2. Place the cauliflower florets on a baking sheet and drizzle with a little olive oil. Season with salt and pepper and toss in the oil to coat. Transfer to the oven and roast for about 20 minutes, turning the cauliflower halfway through, until browned in places. Remove from the oven once cooked.
  3. Meanwhile, cook the quinoa according to the package instructions.
  4. Using a small whisk or a fork, mix the ingredients for the dressing together with a pinch of salt and pepper until completely combined. Taste and adjust the seasoning if necessary.
  5. Put the cooked quinoa and the cauliflower into a large bowl. Drizzle with the dressing and fold in the parsley leaves. Scatter over the pomegranate seeds and serve.

Zucchini Spaghetti with Meatballs

ZUCCHINI SPAGHETTI 
WITH MEATBALLS  

    Serves 4

  • 4 large zucchini, trimmed
  • Olive oil
  • Grated Parmesan cheese, to serve (optional)

    For the Meatballs

  • 1 pound lean ground turkey
  • 1 small onion, peeled and very finely chopped
  • 2 garlic cloves, peeled and very finely chopped
  • 2 teaspoons Worcestershire sauce
  • 1 egg, beaten
  • Sea salt and freshly ground black pepper

    For the Tomato Sauce

  • Olive oil
  • 1 onion, peeled and diced
  • 2 garlic cloves, peeled and crushed
  • 1 tablespoon tomato puree
  • 1(28-ounce) can chopped tomatoes
  • ½ teaspoon dried oregano
  • ½ teaspoon balsamic vinegar
  • Sea salt and freshly ground black pepper

Zucchini noodles, or “zoodles,” have been exploding in popularity. Zoodles with meatballs is filling and comforting, like a normal bowl of spaghetti, but it’s particularly brilliant for all the family as you are upping your veg intake without compromising on flavor or texture. Zoodles are also great with pesto and other classic pasta sauces.

  1. Using a spiralizer, julienne peeler, or mandoline, turn the 4 zucchini into spaghetti. Set aside until ready to cook.
  2. Put the ground turkey into a mixing bowl with the chopped onion, garlic, Worcestershire sauce, beaten egg, and a good pinch of salt and pepper. Mix everything together until thoroughly combined.
  3. With wet hands, roll the mixture into 20 meatballs and put them onto a plate. Cover with plastic wrap and chill in the fridge for 30 minutes.
  4. Meanwhile, make the tomato sauce. Place a large skillet over medium heat and add a dash of olive oil. Once hot, add the onion and sauté for 5 to 6 minutes, until softened, then add the garlic and cook for another minute.
  5. Stir in the tomato purée and continue to cook for 2 minutes, then add the chopped tomatoes, oregano, balsamic vinegar, and a good pinch of salt and pepper. Stir everything together and leave to simmer for 10 minutes, or until slightly thickened.
  6. To cook the meatballs, place a skillet over medium heat and add a dash of oil. Once hot, brown the meatballs in batches, turning frequently so they color on all sides. Transfer to the pan with the tomato sauce to cook for an additional 10 minutes, or until cooked through, turning from time to time. (If the sauce becomes too thick, add about 1⁄4 cup of water.)
  7. Add an extra teaspoon of oil to the pan the meatballs were browned in and gently sauté the zucchini spaghetti over medium heat, tossing occasionally, for 3 to 5 minutes, until tender but not soft.
  8. Divide the zucchini spaghetti among serving bowls and top with the meatballs. Sprinkle with Parmesan, if using.

Crispy Spiced Turkey with Egg and Potato Salad

    Serves 2

  • 2 turkey breasts, skin removed
  • 2 cups rolled oats
  • 1 tablespoon sweet smoked paprika
  • 2 eggs
  • 1⁄3 cup flour
  • Sea salt and freshly ground black pepper
  • 10 ounces new potatoes
  • 3 tablespoons olive oil
  • 2 tablespoons roughly chopped dill
  • 2 tablespoons roughly chopped parsley
  • 2 tablespoons roughly chopped chives
  • 2 teaspoons capers
  • Arugula leaves, to serve

Finding ways to load up on carbohydrates without relying on pasta and baked potatoes can be challenging. This crispy turkey is coated with oats and served with an herby new potato salad that will make carb-loading a doddle. When pounding the turkey, keeping its shape isn’t as important as getting an even thickness all over, so don’t worry if it looks a bit strange.

  1. Lay a piece of plastic wrap over your cutting board and place a turkey breast on top. Lay a second piece of plastic wrap over the top and, using a meat mallet or rolling pin, pound the breast until it is about 1⁄3 inch thick all over. Repeat this process with the second breast.
  2. Mix the oats with the smoked paprika, then scatter them over a large plate.
  3. Crack one of the eggs into a shallow bowl and beat with a fork. Pour the flour onto a second plate and season well with salt and pepper.
  4. Dip the flattened breasts into the flour one at a time, then dip them into the egg and, finally, coat them in the spiced oats. Keep the breasts in the fridge while you prepare the potatoes.
  5. Bring a pan of water to a boil, add the potatoes, and cook for 5 minutes, then add the second egg and continue to cook for 10 minutes, or until the potatoes are cooked through.
  6. Drain the egg and potatoes in a colander, then immediately run the egg under cold running water to cool it down.
  7. When the potatoes are well drained, tip them into a large bowl. When cool enough to handle, peel and finely chop the egg and add it to the potatoes. Give them a rough stir with a fork to break open some of the potatoes, then, while still warm, pour in 1 tablespoon of the olive oil, the chopped dill, parsley, chives, and capers, along with a good pinch of salt and pepper. Toss everything gently together, then set aside.
  8. Place a large, nonstick skillet over medium-high heat and add the remaining olive oil. When it is hot, carefully slide the coated turkey breasts into the pan and cook for 4 minutes on each side, or until you are sure they are cooked through.
  9. Serve the turkey with the salad and a handful of arugula leaves.

Gordon Ramsay's Healthy, Lean and Fit
Item #34148

If you have any questions on the scientific content of this article, please call a Life Extension® Wellness Specialist at 1-866-864-3027.

Excerpted from the book of Gordon Ramsay's Healthy, Lean and Fit: Mouthwatering Recipes to Fuel You for Life by Gordon Ramsay.

Copyright 2018 by Gordon Ramsay. Reprinted with permission of Grand Central Life and Style. All rights reserved.

To order Gordon Ramsay's Healthy, Lean and Fit, call 1-800-544-4440 or visit www.lifeextension.com

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