Weight loss: 3 healthy recipes that are still delicious

David Atherton is remarkably upbeat for somebody who was unfortunate sufficient to catch Covid-19 regardless of having had his first dose of the vaccine.

“Because I’m a Covid vaccinator, I’d had the primary dose,” says healthcare skilled Atherton, who lives in London along with his fiancé Nik. “Then my companion and I each received Covid. He received it worse, so I clearly had some safety.”

Describing the expertise as “three weeks of not-particularly-pleasantness”, the 2019 Great British Bake Off winner says the strangest factor was the best way the virus dulled his sense of taste.

“At first it was sort of unusually attention-grabbing, after which it simply grew to become actually irritating. We received all of the condiments out of the cabinet then my companion made me style all of them with my eyes closed. I couldn’t inform the distinction between, say, vinegar and lemon juice, however I may positively discover bitter, candy or salty.”

Illness apart, Atherton, who was born in Yorkshire, says his life has truly improved in some methods whereas working from home through the pandemic.

“Number one, it’s sleep. For me, the three pillars of well being are good meals, train and sleep. I’ve positively benefited from being a bit of bit extra relaxed with work, not having to get up actually early.”

The 38-year-old has additionally loved “having hundreds extra time to learn and do crafts” and the arrival of a kitten referred to as Rey, which he adopted from vet and fellow Bake Off contestant Rosie Brandreth-Poynter.

“She completed an evening shift and somebody had simply dumped this pregnant cat on her doorstep, so she took it in. Our kitten is one in all solely two of [the litter] that survived. He’s a bit scrawny, however he’s a delight.”

Known for being unflappable all through his tenure within the well-known white tent, Atherton thinks being topped Bake Off winner a number of months earlier than coronavirus instances snowballed would possibly assist clarify why he’s coped so effectively throughout this tumultuous time.

“My life had already received turned upside-down since Bake Off. And then Covid hit, so I’d already felt a really large – however constructive – disruption to my life, which then simply continued on, so perhaps that helped.”

Now, the star baker is again along with his second cookbook, Good To Eat, by which he combines his well being and cooking experience with recipes which are each scrumptious and nutritious.

“I feel it’s been good how issues like Bake Off have gotten folks again into the kitchen and received folks enthusiastic about baking, but it surely’s positively moved extra in the direction of the mountains of butter cream and really wealthy issues like croissants, which use 50 per cent butter,” he says, which is why on this ebook you’ll discover recipes for issues like espresso cake enriched with grated candy potato, and Mum’s Yorkshire Parkin made with a portion of cooked quinoa.

“I simply wish to encourage folks, as a result of there are such a lot of components folks at all times assume are going to make them style worse, such as you’re having a compromise – you’re by no means.”

As effectively as upping the fruit and veg issue, Atherton extols the virtues of feeding your microbiome (the useful micro organism that resides in your intestine) with fibre and fermented meals like pickles, chutneys and kimchi: “I simply love the well being advantages of fermented meals, and notably over the past 10 years I’ve received a bit obsessive about the microbiome.

(Hodder & Stoughton)

“We’ve at all times thought previously that fibre is absolutely good for simply preserving you ‘common’. Now we all know individuals who have a extra various microbiome are extra wholesome. It’s truly actually good in your psychological well being, it’s good for weight loss, it’s good for normal well being in addition to, clearly, your bowel.”

Explaining that folks with digestive well being points typically discover sourdough bread simpler to abdomen, he devotes a complete chapter to what, as likelihood would have it, grew to become a lockdown craze, and the way to make it straightforward for novices to have a go.

“Don’t make your personal starter,” is Atherton’s rule primary. “If you’re stepping into sourdough, go to an excellent sourdough bakery. They will provide you with a tiny little bit of their starter. Sometimes they’ll cost you, however all those I’ve been to, they’ll provide you with some. And you then simply develop that.”

With recipes for Filipino tortang talong (a sort of aubergine omelette), Vietnamese nouc mam cham (spicy salad dressing) and Bulgarian banitsa pastry parcels, it’s clear Atherton was impressed by foodie adventures overseas when writing the ebook.

“Travel, for me… it’s at all times been an excuse to find out about new flavours and new components, after which seeing if there’s dishes I can convey residence,” he says. “The ebook positively celebrates a few of these issues I’ve discovered.”

The writer determined in opposition to together with among the bizarre dishes he’s sampled whereas working abroad, nevertheless.

“In Malawi, I ate goat’s testicles and mice. Goat’s testicles might be on the luxury menus in a French restaurant. They don’t have a robust flavour however they’ve received a very nice texture. Snake could be very good as effectively.

“When I lived in Ivory Coast, rat was a really well-known dish there they usually even had a rat inventory dice. I didn’t like that.”

With an urge for food for the bizarre, this intrepid eater should be raring to get again on the street as quickly he can?

“Yes I’m,” he says. “But I additionally assume it’s simply good to take a look at the positives wherever you’re, and for the time being I’m actually having fun with being residence.

“I look ahead to the time I can journey – I’d be very unhappy if I didn’t assume I may journey once more for my work. But for the time being, I’m very completely happy simply the place I’m.”

These recipes had been extracted from ‘Good to Eat’ by David Atherton (Hodder & Stoughton, £25; images by Ant Duncan).

Beet burgers and candy tato buns

These beet burgers and rolls are good for summer season grilling

(Ant Duncan/PA)

The beauty of burgers is which you could make hundreds forward of time and freeze them, particularly for the barbecue season.

These veggie burgers are served with brioche-style buns enriched with candy potato as a substitute of the same old butter, sugar and egg. It may be tough to think about till you’ve tried one, however the heavy, earthy candy potato truly makes these rolls extremely tender, fluffy and golden.

Makes: 8 burgers and buns


For the burgers:

250g canned black beans, drained

100g cooked beetroot, finely chopped

80g prunes, finely chopped

100g Cheddar, finely grated

80g candy potato, peeled and finely grated

4 garlic cloves, finely grated

150g sourdough breadcrumbs

2 tsp white miso

2 tsp Dijon mustard

1 tsp smoked paprika

1 massive egg

2 tsp nice salt

10g contemporary flat-leaf parsley, finely chopped

40g quinoa

8 candy tato buns (see under) or shop-bought burger buns

For the buns:

260g candy potatoes

20ml mild olive oil, plus further for greasing

1 tsp salt

2 tsp instantaneous yeast

140ml heat water

340g robust white bread flour

60g robust wholemeal (wholewheat) bread flour

1 medium egg

Black sesame seeds, for sprinkling on high

Method (to make the burgers):

1. Preheat the oven to 180C fan (200C/400F/gasoline mark 6).

2. Put the black beans onto a baking tray and bake for Quarter-hour to dry them out. Add these to a mixing bowl, permit to chill barely, then squeeze together with your fingers a number of occasions till they’re barely mushed however you possibly can nonetheless simply inform they’re beans.

3. Add the beetroot and prunes to the combination, together with the cheese, candy potato, garlic and breadcrumbs.

4. In a small bowl, whisk the miso, mustard, smoked paprika, egg and salt with a fork till easy. Add this to the blending bowl with the parsley, then mush the entire thing collectively till it’s all mixed. Shape the combination into eight burgers, every 1cm thick. Sprinkle the quinoa onto a plate and press the burgers into this on either side to provide a crunchy crust. Chill within the fridge for no less than one hour or till able to cook dinner.

5. To cook dinner, bake within the oven for 10 minutes, then fry for six minutes on all sides in a frying pan on a medium warmth, then one minute on all sides on a excessive warmth to get char. Alternatively, grill on a barbecue for six minutes on all sides. Serve within the candy tato buns (see technique under) together with your selection of condiments.

The brioche-style buns enriched with candy potato as a substitute of the same old butter, sugar and egg

(Ant Duncan/PA)

Method (to make the buns):

1. Preheat the oven to 180C fan (200C/400F/gasoline mark 6).

2. Start by roasting the candy potatoes of their pores and skin for 40 minutes. Once cooled, peel and mix till easy. This might be achieved forward of time; I freeze this as parts so I can defrost when wanted.

3. Mix the candy potato pulp, oil, salt, yeast and heat water, then add the flours and produce collectively to kind a dough (this can be a sticky dough). Cover with beeswax wrap or clingfilm and depart to relaxation for 10 minutes.

4. Now you must gently knead for 5 minutes. I desire to do that within the bowl and simply use a spatula. You aren’t actually kneading a lot as stretching the dough. If you could have a stand mixer and a dough hook it’s a lot simpler. Cover and depart in a heat place to rise till doubled in dimension (about one hour).

5. Knock again the dough and divide into eight items. Form these into tight balls and switch to a lined baking sheet (spaced effectively aside, about 5cm).

6. Cover with oiled clingfilm and depart till no less than doubled in dimension (about one hour, however don’t fear if it’s longer, positively ensure they’ve doubled in dimension). At this time, preheat the oven to 200C fan (220C/425F/ gasoline mark 7).

7. Beat the egg, then gently brush the egg wash on the buns and sprinkle with the sesame seeds earlier than baking for 12-14 minutes.

8. Allow to chill earlier than slicing with a serrated knife. These are finest eaten contemporary, however are good the subsequent day toasted.

Banana chocolate muffins

This wholesome various to the normal chocolate muffin is fast and straightforward to whip up

(Ant Duncan/PA)

If you’re searching for a fast, no-faff, wholesome baked deal with, these might be your reply. The constructing blocks for these desserts aren’t simply butter and sugar, however banana, candy potato, yogurt, olive oil and cooked quinoa.

Makes: 10


100g darkish chocolate (70% cocoa solids), chopped into chunks

130g plain (all-purpose) flour

30g cocoa powder

100g tender brown sugar

2 tsp baking powder

1 very ripe banana, chopped

30g pure yogurt

50ml mild olive oil

1 massive egg

1 tsp vanilla extract

100g cooked quinoa

50g finely grated candy potato

Runny honey, to glaze (optionally available)


1. Preheat the oven to 200C fan (220C/425F/gasoline mark 7). Prepare a muffin tray both by greasing or filling 10 holes with paper instances.

2. Add the chocolate to a mixing bowl with the flour, cocoa, sugar, baking powder and toss collectively. Blend the banana, yogurt, oil, egg, vanilla and quinoa till easy, then add to a bowl with the candy potato. Combine the moist and dry components with a picket spoon till simply combined, then divide between the paper instances or muffin tin holes.

3. Bake for 5 minutes, then scale back the oven temperature to 150C fan (170C/325F/gasoline mark 3) and bake for an additional 12-Quarter-hour, or till a toothpick inserted within the centre comes out clear. If you want, glaze the tops with honey whereas they’re nonetheless a bit of heat. Best eaten contemporary however saved in an hermetic container will final for as much as 5 days.

Tangy carrot chutney

Chutney can be utilized so as to add flavour to many meals

(Ant Duncan/PA)

Chutneys are a lot greater than a good friend of cheese, and might be an addition to so many meals. I choose at chutney with chopsticks as I’m consuming a stir-fry, add it to tortilla wraps, nestle a dollop subsequent to my salad for work and alongside most curries. Try it, and it’ll quickly turn into as ubiquitous as tomato ketchup.

Makes: 2 x 300ml jars


300g carrots, peeled and coarsely grated

1 small onion, finely chopped

2 garlic cloves, minced

150ml cider vinegar

150ml water

110g tender brown sugar

2 tsp nigella (black onion) seeds

4 bay leaves

3g salt


1. Add the carrots to a pan with the onion and garlic, then add all the opposite components. Bring to the boil and simmer vigorously for 5 minutes.

2. Reduce the warmth to a mild simmer and cook dinner for 45–50 minutes till thickened. You’ll have to periodically stir to keep away from it sticking to the underside of the pan.

3. While the chutney is simmering, you’ll have to sterilise your jars. Preheat the oven to 160C fan (180C/350F/gasoline mark 4), wash the jars as regular and place on a baking tray. Once the oven is at temperature, put the jars in for Quarter-hour.

4. Fill the recent jars to the highest with the chutney, match the lids on tightly, then retailer for no less than a month earlier than consuming. Store within the fridge as soon as opened and use inside one month.

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