contents

Introduction 6

Healthy breakfast 10Healthy brunch/lunch 38

Healthy working lunch 60Healthy Sunday lunch 86

Healthy barbecues 110Healthy suppers 138

Healthy kids 168Healthy entertaining 184

Healthy desserts 220

Healthy basics 246Index 250

Acknowledgments 256

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IntroductionHealthy eating is a topic close to my heart. I’ve been passionate about leading a healthy lifestyle for many years now. It started when my father-in-law signed me up forthe London marathon in 2000. Back then, I was overweight and out-of-shape, but I lovedthe challenge and now I’m hooked. I’ve run every London marathon since, even a doublemarathon in South Africa. My personal goal is to complete ten consecutive marathons bythe time I turn 45. So far, I’m on track to achieving my target.

As for maintaining a healthy lifestyle, it goes without saying that keeping fit and eatingwell go hand-in-hand. Any chef will tell you that we lead the most unorthodox andunhealthy lifestyles—we pick at food all day and have no time to exercise. Only on our daysoff are we likely to eat properly. However, I refuse to be pigeon-holed into a stereotype.With a little extra knowledge and effort, I believe anyone can make little changes that willimprove their diet and everyday lifestyle.

Now, let me clarify: this is not a diet book. Those who know me know that I don’t believein faddy diets. I do, however, believe that I can prepare and serve healthy food withoutjeopardizing taste and flavor, or drastically changing my style of cooking. Whether it’s an elegant dinner party or a simple midweek supper, a few simple adjustments are allthat’s needed to make our favorite meals that bit more balanced … lower in fat andcalories, yet rich in energy-giving nutrients.

Choosing the right ingredients is the core of healthy eating. It’s not just a matter ofselecting the leanest cuts of meat and reducing the amount of fat we consume, it helps toknow which ingredients are at their peak at any given time, both in terms of flavor andnutrition. Seasonality is very important to me, both at home and in the restaurants. Forour latest venture in Paris, we have pledged to ensure that the vast majority of produce weuse will be sourced within 100 miles of the restaurant. If a key ingredient is not availablelocally, then we’ll simply take the dish off the menu. That’s an extraordinary commitmentfor any restaurant!

When it comes to putting a healthy dish together, balance and moderation are key. It’snot simply a matter of putting the right types of food on a plate. How the food is cookedand seasoned, and how the whole menu comes together are just as important. And I don’tadvocate cutting out butter and cream completely, just using a little here and there whereit will really enhance the flavor of a dish. After all, a big part of living a good life is theenjoyment of food …

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Healthy brunch/lunch

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To make the salsa, halve or quarter the

tomatoes and place in a large bowl. Add all the other ingredients

and mix well, seasoning to taste with salt and pepper, and a pinch

of sugar if you like. Set aside.

For the frittata, heat the broiler to its highest

setting. Peel the sweet potato and cut into 1/2-inch (1cm) cubes.

Heat a nonstick omelet or skillet (suitable for use under the

broiler) and add the olive oil. When hot, toss in the potato and

shallot, and season well with salt and pepper. Cook over medium

heat, turning occasionally, for about 4 to 5 minutes until the

potatoes are just tender and lightly golden at the edges.

Lightly beat the eggs in a bowl, add the

chives, and pour over the sweet potatoes. Shake the pan gently to

distribute the ingredients and cook over low heat, without

stirring, for a few minutes until the eggs are beginning to set at

the bottom and around the sides.

Place the pan under the hot broiler briefly until

the top of the frittata has set. Try not to overcook the eggs or they

will turn rubbery. Let stand for a minute, then run a heatproof

plastic spatula around the sides of the pan and invert the frittata

onto a large plate. Spoon the tomato salsa into a neat pile on top

and serve immediately.

Sweet potatofrittata with

tomato salsa

Serves 21 large sweet potato, about 7–8oz (200–250g)

1 tbsp (15ml) olive oil

1 shallot, peeled and minced

sea salt and black pepper

4 large eggs

small handful of chives, finely snipped

Tomato salsa:8oz (250g) vine-ripened plum tomatoes

2 green onions, trimmed and thinly sliced on the diagonal

handful of cilanntro leaves, chopped

juice of 1/2 lemon

3 tbsp (45ml) extra-virgin olive oil

1 tbsp (15ml) sesame oil

dash of Tabasco sauce

pinch of sugar (optional)

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Heat the oven to 400°F (200°C). Brush 8

ramekins, 5oz (150ml) capacity, with very soft butter, using

upward strokes. Set them on a baking sheet, chill for 15 minutes,

then repeat with another coating of butter.

Set a large pan over medium-high heat. When

hot, add the spinach and some seasoning. Stir for a few minutes

until the leaves have wilted, adding a tiny splash of water as

necessary. Tip into a colander set over a large bowl. Cool slightly,

then wrap the spinach in a clean dish towel and squeeze out the

excess moisture. Mince and set aside.

Heat the olive oil in a medium pan and add

the shallot and garlic. Stir over medium heat for 4 to 6 minutes

until soft. Add the flour and cayenne pepper and stir over low heat

for 3 to 4 minutes. Gradually whisk in the milk. Simmer and stir

for a few more minutes until the mixture becomes thick. Transfer

to a large bowl and cool slightly.

Crumble the goat cheese into the

mixture, then add the Parmesan and a little seasoning and stir to

combine. Mix in the chopped spinach and egg yolks. Set aside.

Beat the egg whites in a clean bowl with an

electric whisk to firm peaks, then fold into the spinach and cheese

mixture until just combined. Spoon into the prepared ramekins

and tap gently on the counter to get rid of any large air pockets.

Run the tip of a small knife around the edge of each one. Bake for

13 to 15 minutes until risen and golden brown on top. Serve

immediately, with a simple side salad.

Spinach and goatcheese soufflé

Serves 8softened butter, to grease the dishes

1lb (500g) baby leaf spinach, washed

sea salt and black pepper

3 tbsp (45ml) olive oil (or butter)

1 banana shallot, peeled and minced

2 garlic cloves, peeled and finely crushed

1/4 cup (40g) all-purpose flour

pinch of cayenne pepper, or to taste

1 cup (250ml) low-fat milk

7oz (200g) soft goat cheese

2 tbsp (30ml) finely grated Parmesan

4 large eggs, separated

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Rice noodle saladwith shrimp and

Thai dressing

Serves 2–331/2oz (100g) thin rice noodles

drizzle of sesame oil

7oz (200g) snow peas or sugar snap peas

1 large sweet red pepper

1 large sweet yellow or orange pepper

2 green onions

7oz (200g) peeled, cooked shrimp

handful of cilantro leaves

1 tbsp (15ml) toasted black or white sesame seeds, to sprinkle

Dressing:1 shallot, peeled and finely diced

2 garlic cloves, peeled and finely crushed

1 small red chile, seeded and minced

2–3 tbsp (30–45ml) lime juice, or more to taste

2 tbsp (30ml) fish sauce

1 tbsp (15ml) light soy sauce

21/2 tbsp (38ml) jaggery (or soft brown sugar)

2 tbsp (30ml) toasted sesame oil

Bring the kettle to a boil. Place the rice noodles

in a large heatproof bowl and pour on boiling water, ensuring that

the noodles are fully immersed. Cover the bowl with plastic wrap

and let stand for 5 minutes or until the noodles are tender but still

retaining a bite. Drain and immediately toss with a drizzle of

sesame oil to stop them sticking to each other.

In the meantime, blanch the snow peas in a

pan of boiling water for 2 minutes until they are just tender but

still bright green. Refresh in a bowl of iced water, then drain well.

Cut the snow peas on the diagonal into 2 or 3 pieces. Halve, core,

and seed the peppers, then cut into long, thin slices. Trim and

finely slice the green onions on the diagonal.

For the dressing, put all the ingredients into

a bowl and whisk lightly to combine.

Put the shrimp, green onions, snow peas, and

peppers into a large bowl and add the drained noodles, cilantro

leaves, and sesame seeds. Pour the dressing over the salad and toss

well to coat. Eat immediately or chill until ready to serve.

Note If you’re preparing this salad for a packed lunch,

let the noodles cool completely before tossing with the

other ingredients.

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Culinary/Healthy CookingMarch 2012$24.95 ($29.95) • Paperback10 x 7 ¾ • 256 pages • 978-1-4027-9788-0 sterlingpublishing.com

ON SALE MARCH 2012

Three-star chef flavors + healthy eating equals a winning combination!

You are what you eat—and Gordon Ramsay’s Healthy Appetite will help you feel and look your best. Ramsay himself is a super-fit marathon runner and high-energy personality who knows what it takes to stay in the peak of health. He has created over 125 fresh, great-tasting recipes that are completely in tune with the way people want to eat today. From mouthwatering Buckwheat Crepes with Smoked Salmon to kid-friendly Chicken Burgers with Sweet Potato Wedges, every recipe is scrumptious. And because even healthy people need a treat, there are delicious desserts like a light Chocolate Mousse!

Renowned chef Gordon Ramsay has opened a string of successful restaurants across the globe, from Italy to LA. In 2011 Ramsay enjoyed another exciting year with the launch of Laurier Gordon Ramsay in Montreal, Canada, and the opening of Bread Street Kitchen in London’s City district.

Gordon has become a TV star both in the UK and internationally, with two top-rated shows in America: Kitchen Nightmares and Hell’s Kitchen are into their third and ninth years, respectively, while his latest show, MasterChef US, is now in its second season and is proving to be another massive hit with viewers. Gordon has also published a number of books, many of which have become bestsellers across the world, notably his autobiography, Roasting in Hell’s Kitchen. In 2006, Gordon was awarded an OBE for services to the industry.

Ramsay lives with his wife and four children in South London, along with their two bulldogs, Rumpole and Romeo.

For more information, contact Blanca Oliviery at (646) 688-2548 or boliviery@sterlingpublishing.com

Reviewers are reminded that changes may be made in this uncorrected proof before books are printed. If any material from the book is to be quoted in a review, the quotation should be checked against the final bound book. Dates, prices, and manufacturing details are subject to change or cancellation without notice.

• National publicity

• Features and reviews in cooking magazines, and food columns in newspapers nationwide

• Mother’s & Father’s Day gift guide coverage

• Online recipe excerpts, food blogger outreach