Alice Liveing - Clean Eating Alice Eat Well Every Day - Nutritious, healthy recipes for life on the go

COPYRIGHT COPYRIGHT INTRODUCTION NUTRITION BREAKFAST LUNCH DINNER SNACKS PLATES MEAL PLANNER CONVERSION CHARTS LIST OF SEARCHABLE TERMS ACKNOWLEDGEMENTS LIST OF RECIPES CREDITS ABOUT THE PUBLISHER

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First published by Thorsons 2016

FIRST EDITION

© Alice Liveing 2016

Cover layout design © HarperCollins Publishers 2016

All images including cover photograph © Martin Poole

Food styling: Kim Morphew

Prop styling: Wei Tang

Hair and make-up: Sharon Massey

All recipes are based on fan-assisted oven temperatures. If you are using a conventional oven, raise the temperature 20°C higher than stated in recipes.

The nutrition and health claims made in this book have all been checked by a registered food nutritionist. All recipes labelled as healthy have been checked to ensure that they are not overly indulgent and that they do contain ingredients with levels of micronutrients that warrant an EU registered nutrition claim. All nutrition claims relating to ingredients themselves have been checked and any health claims made have been researched and do not state fact but indicate that this is what the research suggests. Recipes have been labelled if they are gluten free (GF), dairy free (DF) or vegetarian (V). These checks have been done based on the average ingredients of products on the market and assuming those who are gluten free will use gluten-free versions of ingredients such as oats, stock etc. For anyone who is coeliac, it is the responsibility of the individual to double check labels of ingredients before making recipes. Refer to for advice on ensuring a balanced and healthy fat intake. It is recommended that readers always consult a qualified medical specialist for individual advice. This book should not be used as an alternative to seeking specialist medical advice, which should be sought before any action is taken. The author and publishers cannot be held responsible for any errors and omissions that may be found in the text, or any actions that may be taken by a reader as a result of any reliance on the information contained in the text, which is taken entirely at the reader's own risk.

A catalogue record of this book is available from the British Library

Alice Liveing asserts the moral right to be identified as the author of this work

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Source ISBN 9780008167233

Ebook Edition © December 2016 ISBN: 9780008167226

Version: 2016-11-14

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CONTENTS

COVER

TITLE PAGE

COPYRIGHT

INTRODUCTION

NUTRITION

BREAKFAST

LUNCH

DINNER

SNACKS

PLATES

MEAL PLANNER

CONVERSION CHARTS

LIST OF SEARCHABLE TERMS

ACKNOWLEDGEMENTS

LIST OF RECIPES

CREDITS

ABOUT THE PUBLISHER

For those of you familiar with my story, you’ll know that I spent the majority of my teenage years buying in to dangerous quick-fix diets.

This entailed restrictive eating, cutting out food groups and believing that slogging away on a treadmill was the only way to keep fit and lose weight. The world we now live in constantly encourages us to believe that we need to make drastic changes and restrict ourselves in pursuit of a healthy physique.

The food industry is full of conflicting statements that can leave you totally perplexed as to what is actually good for you and what isn’t. If you believed every report written, it’s likely you’d end up allowing yourself a controlled list of foods you could count on one hand. Having been there, and been baffled by the amount of confusing information there was, I know how hard it is. Every ‘diet’ has a different angle, whether it is ‘cutting out carbs’, ‘low-fat’ or ‘juicing’, and I was left searching but failing to find anything that simply promoted a sustainable, balanced and inexpensive approach to achieving a year-round healthy lifestyle. The key for me was to find a way of life that allowed me to eat delicious, easy-to-make food all of the time. The emphasis had to be on fresh and accessible ingredients and dishes that worked for everyday life, be it quick lunches on the go, post-workout breakfasts or simple but delicious dinners. What I wanted to showcase were all the physical and mental benefits of being healthy.

In my first book, I shared how I began on my own journey, developing a way of eating and a lifestyle that meant I no longer found myself going round and round on the diet ‘roundabout’, which messed about not only with my body but also with my mind. Those of you who have followed me through Instagram will know that that is simply not the case any more. I have transformed both mentally and physically, becoming the strong, healthy and confident woman that I’d always dreamed of being. And now, I am championing what I feel is a much-needed breath of fresh air into what I think is an incredibly saturated market. One of the most valuable things I learnt on my journey was that, to create the most lasting and impactful change, you must first start with the right environment in which to make that change. You have to know that you want to commit to eating to fuel both body and mind, and this book is designed to help you take the first steps and then go on to make it a permanent way of life.

After talking you through my approach, I will examine the basics of nutrition to help you understand what bodies need and why, so that you can make educated choices for yourself rather than having to religiously follow a ‘plan’.

After that comes the food section of recipes. Then I will help guide you on how to build the perfect plate, with the right balance of foods to fuel you both mentally and physically.

We could tell ourselves that we are going to begin our journey every single day, and yet that very rarely happens. Life gets in the way, birthdays happen, holidays happen, and suddenly we are a month, two months, a year later and have made no change. Now I’m not going to sit here and wag my finger at you; believe me when I say I am the first to discourage that prescriptive style of helping you achieve your goal. But what I will say is that there really is no better time to start than now. We’re creatures of habit, and change is going to feel weird. The first week, month or few months may feel difficult, and require a little hard work, but I believe that is only because you are undoing years of daily habits that have brought you to where you are today. While I’m not going to fob you off by saying that creating a total lifestyle change is going to be a walk in the park, what I will do is help you implement some everyday tools and techniques that will allow you to create a seamless transition into healthier, happier living.