Six steps centred on joy

Dr Joanna McMillan’s six-step Get Lean, Stay Lean programme looks at food, drink, exercise, activity, stress and sleep on a foundation of joy.

Dr Joanna McMillan’s six-step Get Lean, Stay Lean programme looks at food, drink, exercise, activity, stress and sleep on a foundation of joy.

Book Cover
Get Lean, Stay Lean by Dr Joanna McMillan.
Published by Murdoch Books.
RRP: $39.99

DR Joanna McMillan’s Get Lean, Stay Lean is an evidence-based lifestyle programme that will give you the tools you need to embrace great health and take control of your weight.

Fad diets and misleading health messages are cluttering up our bookshelves with false promises and false hope, so if you are confused about food, look no further. Get Lean, Stay Lean is the book for you.

In just six steps centred on joy, Joanna will guide you through the Get Lean, Stay Lean programme to help reboot your body’s computer and change the way it works, for the better.

Joanna’s programme includes:
• A flexible template for eating, so you can build your own healthy diet.
• Over 100 delicious, nutritionally-balanced, family-friendly recipes
• Nutrition breakdown, notes and portion guidance for every recipe
• Sample weekly meal planners
• Inspiring ideas for making exercise a rewarding part of daily life
• Tips on how to manage stress and how to get a good night’s sleep.

Dr Joanna McMillan is a PhD-qualified nutrition scientist, an accredited practising dietitian and a former fitness instructor, giving her the sound credentials required to help us all make our way through the increasingly confusing nutrition and health messages in the media.

Joanna is a regular on television, radio and in print media, and a proud ambassador for Diabetes Australia, The Skin and Cancer Foundation, FoodBank NSW/ACT and Muscular Dystrophy. Born and raised in Scotland, Joanna emigrated to Australia in 1999.

Macadamia chicken with green pea and broccoli mint smash

This one is sure to become a family favourite. The crunchy nut and seed topping is divine with the chicken, but the real winner is the smash. Even the kids ask for extra veggies when I serve them this way! Bigger eaters can simply take two pieces of chicken (with each piece counting as 1 Protein Block and 1 Fat Block). You could further boost the plant content by adding steamed leafy greens or a simple green leaf salad.

INGREDIENTS
2 rosemary sprigs, leaves picked
1 garlic clove
Grated zest of ½ lemon
2 teaspoons ground coriander
1 teaspoon ground cumin
1 tablespoon tarragon, finely chopped
200g (1 head) broccoli, chopped
140g (1 cup) frozen peas
2 handfuls mint, leaves roughly chopped
6 basil leaves, finely shredded
Freshly ground black pepper
2 tablespoons grated parmesan cheese
2 x 200g skinless chicken breast fillets
40g goat’s cheese (or labne)
400g small potatoes in their skins (chat or kipfler are ideal)
1 tablespoon extra virgin olive oil (see note)
40g (¼ cup) raw macadamia nuts
30g raw almonds
2 tablespoons sunflower seeds
2 tablespoons sesame seeds
1 teaspoon chia seeds
Pinch of salt flakes

METHOD
•Preheat the oven to fan-forced 180°C (350°F). Line a baking tray with baking paper.
•Cut the potatoes in half, toss them in a bowl with the extra virgin olive oil and spread out on the prepared baking tray.
•Roast for 30–40 minutes until a lovely golden colour.
•Using a food processor or Vitamix, use the pulse setting to gently grind the nuts, seeds, garlic, lemon zest, spices, tarragon and parmesan until the mixture resembles breadcrumbs. Don’t over-blend or you’ll end up with a paste.
•Cut the chicken breasts horizontally to give you 4 chicken fillets.
•Place the chicken fillets in a casserole dish or on a baking tray lined
with baking paper. Spoon the crumb mixture over the chicken, pressing softly to form a crust topping, then scatter over the rosemary. Pop the dish into the oven alongside the potatoes to roast for 15 minutes or until golden on top and cooked through.
• Meanwhile, to make the pea smash, bring a saucepan of water to
the boil over high heat. Put the broccoli and peas into a steamer, cover with the lid and place on top of the pan. Cook for 2–3 minutes, or until soft enough to mash. (Alternatively, place the peas and broccoli in a microwave-proof bowl with a little water, cover and cook on High for 3 minutes.)
•Strain any water from the vegetables, then mash roughly with a fork. Mix through the mint and basil, crumble over the goat’s cheese and stir to just combine. Season with a pinch of salt and plenty of black pepper and serve warm with the crusted chicken and roast potatoes.

Note
Don’t worry about the fat content in this dish as it is almost all coming from those fabulously healthy nuts and seeds, along with a little extra virgin olive oil. This makes the overall recipe low in saturated fats, while you get the benefits of those good unsaturated fats. The fibre content is also boosted by the topping and the veggies, giving you a healthy 10g per serve.

Serves 4; Time 45 minutes; Gluten Free.

DR Joanna McMillan’s Get Lean, Stay Lean is an evidence-based lifestyle programme that will give you the tools you need to embrace great health and take control of your weight.

Fad diets and misleading health messages are cluttering up our bookshelves with false promises and false hope, so if you are confused about food, look no further. Get Lean, Stay Lean is the book for you.

In just six steps centred on joy, Joanna will guide you through the Get Lean, Stay Lean programme to help reboot your body’s computer and change the way it works, for the better.

Joanna’s programme includes:
• A flexible template for eating, so you can build your own healthy diet.
• Over 100 delicious, nutritionally-balanced, family-friendly recipes
• Nutrition breakdown, notes and portion guidance for every recipe
• Sample weekly meal planners
• Inspiring ideas for making exercise a rewarding part of daily life
• Tips on how to manage stress and how to get a good night’s sleep.

Dr Joanna McMillan is a PhD-qualified nutrition scientist, an accredited practising dietitian and a former fitness instructor, giving her the sound credentials required to help us all make our way through the increasingly confusing nutrition and health messages in the media.

Joanna is a regular on television, radio and in print media, and a proud ambassador for Diabetes Australia, The Skin and Cancer Foundation, FoodBank NSW/ACT and Muscular Dystrophy. Born and raised in Scotland, Joanna emigrated to Australia in 1999.

Macadamia chicken with green pea and broccoli mint smash

This one is sure to become a family favourite. The crunchy nut and seed topping is divine with the chicken, but the real winner is the smash. Even the kids ask for extra veggies when I serve them this way! Bigger eaters can simply take two pieces of chicken (with each piece counting as 1 Protein Block and 1 Fat Block). You could further boost the plant content by adding steamed leafy greens or a simple green leaf salad.

INGREDIENTS
2 rosemary sprigs, leaves picked
1 garlic clove
Grated zest of ½ lemon
2 teaspoons ground coriander
1 teaspoon ground cumin
1 tablespoon tarragon, finely chopped
200g (1 head) broccoli, chopped
140g (1 cup) frozen peas
2 handfuls mint, leaves roughly chopped
6 basil leaves, finely shredded
Freshly ground black pepper
2 tablespoons grated parmesan cheese
2 x 200g skinless chicken breast fillets
40g goat’s cheese (or labne)
400g small potatoes in their skins (chat or kipfler are ideal)
1 tablespoon extra virgin olive oil (see note)
40g (¼ cup) raw macadamia nuts
30g raw almonds
2 tablespoons sunflower seeds
2 tablespoons sesame seeds
1 teaspoon chia seeds
Pinch of salt flakes

METHOD
•Preheat the oven to fan-forced 180°C (350°F). Line a baking tray with baking paper.
•Cut the potatoes in half, toss them in a bowl with the extra virgin olive oil and spread out on the prepared baking tray.
•Roast for 30–40 minutes until a lovely golden colour.
•Using a food processor or Vitamix, use the pulse setting to gently grind the nuts, seeds, garlic, lemon zest, spices, tarragon and parmesan until the mixture resembles breadcrumbs. Don’t over-blend or you’ll end up with a paste.
•Cut the chicken breasts horizontally to give you 4 chicken fillets.
•Place the chicken fillets in a casserole dish or on a baking tray lined
with baking paper. Spoon the crumb mixture over the chicken, pressing softly to form a crust topping, then scatter over the rosemary. Pop the dish into the oven alongside the potatoes to roast for 15 minutes or until golden on top and cooked through.
• Meanwhile, to make the pea smash, bring a saucepan of water to
the boil over high heat. Put the broccoli and peas into a steamer, cover with the lid and place on top of the pan. Cook for 2–3 minutes, or until soft enough to mash. (Alternatively, place the peas and broccoli in a microwave-proof bowl with a little water, cover and cook on High for 3 minutes.)
•Strain any water from the vegetables, then mash roughly with a fork. Mix through the mint and basil, crumble over the goat’s cheese and stir to just combine. Season with a pinch of salt and plenty of black pepper and serve warm with the crusted chicken and roast potatoes.

Note
Don’t worry about the fat content in this dish as it is almost all coming from those fabulously healthy nuts and seeds, along with a little extra virgin olive oil. This makes the overall recipe low in saturated fats, while you get the benefits of those good unsaturated fats. The fibre content is also boosted by the topping and the veggies, giving you a healthy 10g per serve.

Serves 4; Time 45 minutes; Gluten Free.

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