Friday, February 6, 2015

Fit February

January has come and gone. February can be a tough time to stay fit and healthy. In an effort to help you avoid the post January slump I will blog recipes and tips. This is as much for me as it is for you because lets be honest the cold dark days are demotivating for us all. But eating our body weight in chocolate and sitting on the couch is not the solution!

This week I've been busy working and let my healthy habits slide a little. I woke up this morning determined to get back to healthy ways.

The first fit February foodie piece of advice I'll give you is to make big batches of recipes. This way you have the effort and mess once but the fit food for a few days. I never have the time to cook everyday, this means making a bulk of food to have for a few days. For me this is one of the key to being healthy.

This morning I made granola. It should last until early next week (unless I scoff it all!). This is one of my favourite recipes to make.


Healthy Granola Mix

This is a great staple to have at home as it is so versatile. It can be used for breakfast, as a snack or as a dessert topping.

100g spelt flakes or jumbo porridge oats
50 g sunflower seeds
50 gr pumpkin seeds
50 g flaked almonds
50g hazelnuts (put in a sandwich bag and bash with a rolling pin)
50g walnuts
3 tbsp agave syrup (This is found in the health shop)
4 tbsp melted coconut oil
pinch of salt
1.     Pre-heat the oven to 180 degrees.
2.     Whilst the oven is heating mix all the ingredients in a big bowl. 
3.     Spread the ingredients into an oven proof dish. After 15 minutes remove the dish and stir the ingredients making sure that all the mixture is well tossed.
4.     Place the dish back in the oven for another 15 minutes or until the ingrerdients are golden brown.
5.     Remove from the oven and leave to cool. Once cooled place in an airtight container.
Variation: After the granola has cooled you may want to add chopped dried fruit such as mango, pineapple or raisins. If you don’t have agave you can use honey.

Thursday, November 13, 2014

Lunchtime Frittata

Eggs are the perfect food: they are so nutritious and super-versatile. That’s why they
really can be an athlete’s best friend! What other food could you have for breakfast,
lunch and dinner?


6 eggs
2 tbsp freshly chopped herbs, such as basil, coriander and parsley
1 tbsp cream cheese
1 tbsp Cheddar, grated
salt and pepper
1 tbsp coconut oil
1 small leek, finely chopped
1 small pepper, finely chopped
6 cherry tomatoes, halved

Preheat the grill to a high heat.

Lightly beat the eggs in a medium bowl. Add the herbs, cream cheese and Cheddar and season to taste.
Heat the coconut oil in a large ovenproof frying pan over a medium-high heat. 
Cook the leek and pepper for about 10 minutes.

Reduce to a low heat and pour the eggs into the pan. Do not stir the eggs: use a wooden spoon to move the ingredients around and allow the eggs to leak into any available gaps. Cook for about 10 minutes.
Meanwhile, place the tomato halves in an ovenproof dish under the preheated grill. Cook for about 5 minutes, until the tomatoes are warmed and softened.

When the frittata is softly set and golden underneath, remove the pan from the heat. Arrange the grilled
tomatoes on top of the frittata in the pan. Place the pan under the grill for a few minutes and cook until the top of the frittata is set and golden.

Cut the frittata into slices and serve on warmed plates.

Tuesday, November 11, 2014



I get frustrated at shop-bought granola and granola recipes that are loaded with butter
and sugar. It is totally unnecessary to eat unhealthy granola when healthy granola is so
easy to make. You can eat this granola for breakfast, as a snack or as a dessert topping.
If I’m going on a long drive, I’ll throw a handful of it into a sandwich bag so that I’ve
something nutritious to munch on in the car.

I have made this granola with all sorts of nuts and seeds – it works every time. And once
the granola has cooled, you can stir in dried fruits, such as mango, pineapple, raisins or
goji berries. This granola will keep in an airtight container for up to two weeks.



100g spelt porridge flakes or jumbo
porridge oats
50g flaked almonds
50g hazelnuts, crushed
50g pumpkin seeds
50g sunflower seeds
50g walnuts
6 tbsp coconut oil, melted
3 tbsp agave syrup
a pinch of salt

Preheat the oven to 180°/350°F/gas 4. Place all of the
ingredients in a large bowl and mix until combined. Tip
the granola into an ovenproof dish and bake for 30
minutes, stirring occasionally. Remove from the oven and
leave to cool.

Monday, October 27, 2014

Food For the Fast Lane- Update

Hi All,

I thought I'd take a few minutes to write a quick update on the book. Since it was launched in September the reaction to it has been amazing, people have really embraced the idea behind it which is healthy, tasty food and combining this with being fit. The book ended up going out of stock and had to get reprinted. Since the reprint another reprint has been ordered! This is all great news and I'm delighted with this.

More importantly though I'm absolutely chuffed with the great feedback from people to the book. I put a huge amount of time into it. Long before it hit the shelves (literally years!) I was working hard at it and from the moment I decided to write it I really believed in it. The last two years of my track career I chose to spend my free time testing, writing and researching for it. During the project I felt even if nobody buys this book I'll have written a book I'm hugely proud of and that in itself would have been enough for me.

I'm getting lots of people sending me their pictures of the food they have made from the book and it's so much fun to see them. People have been stopping me when I'm out and about to tell me about buying the book and the what they like about it. After all the hard work and really believing in it I'm so happy to hear the great feedback.

The new shiny books are back in the shops and have the "No 1. Bestseller" written on them which made me very, very excited!

Just a huge thank you to everyone for the great reaction to this. It's been brill!!!

I promise lots more recipes on the blog in the coming weeks.

Derv X

Friday, October 17, 2014

Lamb Curry

This curry is easy to make – it just takes a bit of planning because you need to marinate
the lamb first. I usually prepare the lamb and marinade and then head out for a training
session. Two hours later the exercise is done, the lamb is tender and I can get cooking.

1 lime, zest and juice
3 garlic cloves, crushed
800g shoulder of lamb, trimmed and
diced into 3cm pieces
3 tbsp coconut oil
1 onion, finely chopped
2 tsp curry powder
1 tsp cumin
400ml tin of coconut milk
2 tbsp tomato purée
1 tbsp hot pepper sauce or tabasco
2 tsp agave syrup
chopped fresh coriander, to garnish
brown rice or couscous, to serve

Mix the lime zest, juice and garlic in a large bowl. Add the lamb and use your hands to
massage the marinade into the meat. Cover and leave to marinate in the fridge for 2 hours.

Heat the coconut oil in a large casserole over a medium heat. Add the onion and cook for about
5 minutes. Drain the lamb and discard the marinade. Cook the lamb in batches in the casserole, until browned on all sides. Stir in the curry powder and cumin and cook for 1 minute. Stir in the coconut milk, tomato purée, hot pepper sauce and agave syrup and cook for about 5 minutes. Reduce the heat, cover and simmer for 1½ hours. Stir occasionally and add a little water to the casserole if the curry seems dry.

Ladle the curry into warmed serving bowls and sprinkle over the coriander. Serve with brown
rice or couscous.

Friday, October 10, 2014

Super Snack

I always have a batch of these Super Snacks on the go. They’re easy to make and
they’re a perfect post-training snack or healthy addition to an afternoon cup of tea.
They will keep in an airtight container in the fridge for up to two weeks.

75g desiccated coconut for the coating,
plus 50g for the filling
225g dates
225g figs
150g flaked almonds
50g desiccated coconut
100ml water

Spread 75g desiccated coconut on a plate and
set aside.
Place the dates, figs, almonds and 50g
desiccated coconut in a food processor and blitz
until combined. Add the water and blitz to form
a sticky dough. Use your hands to shape the
dough into balls roughly the size of golf balls.
Then roll each ball in the desiccated coconut
until coated. Your Super Snacks are ready to eat
straight away.

Monday, September 22, 2014

Stuffed Peppers

I eat these stuffed peppers all the time – they’re gorgeous. They’re full of goodness and they make a complete meal when you serve them with rice, quinoa or couscous. Once they’re in the oven, they pretty much take care of themselves.

2 tsp olive oil
2 shallots, finely chopped
2 garlic cloves, crushed
200g lean minced beef
2 tbsp soy sauce
2 tbsp tomato purée
200g tinned chopped tomatoes
1 pepper, halved lengthways and deseeded
2 tbsp grated Parmesan or 2 slices of mozzarella
a handful of mixed salad leaves
rice, quinoa or couscous, to serve

Preheat the oven to 180°C/350°F/gas 4.

Heat the olive oil in a large pan over a medium heat. Add the shallots and cook for about 10minutes, until softened. Add the garlic and cook for 1 minute. Stir in the mince, soy sauce, tomato purée and chopped tomatoes and cook for 20 minutes, stirring occasionally.

Meanwhile, place the pepper halves on an ovenproof dish and bake for about 12 minutes, being careful not to burn them. Carefully remove the peppers from the oven and spoon the cooked mince into them. Sprinkle over the Parmesan and return the peppers to the oven for 20 minutes.

Arrange the salad leaves on a serving plate alongside the stuffed peppers and serve with rice, quinoa or couscous.