CelebutanteBlog: 02/25/12

Australian personal trainer James Duigan tells his clients what they need (but might not want) to hear: "Cut out C.R.A.P."

C.R.A.P. in this context stands for Caffeine, Refined sugar, Alcohol and Processed foods.

Rosie Huntington-Whiteley, Holly Valance and Zoe Kravitz, all Duigan clients, have embraced this golden rule and, as paparazzi shots will verify, positively radiate the effects of toxin-free living.

At the end of the day, you are what you eat, believes Duigan. And a person's shape will be as dependent on their diet, as any punitive exercise regime.

This approach has inspired his Clean And Lean Diet Cookbook – a comprehensive overview of how to eat well.

From 14-day diet plans to delicious and easy recipes, there's really something for everyone who needs a diet wake-up call.

"A body can never be lean unless it's clean," explains Duigan. "If you stick to clean foods, that are toxin-free, unprocessed and close to their natural state, you'll lose weight easily and keep it off."

Here are five recipes that will encourage your body to slim down...

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Serves 4

Ingredients

3 organic egg yolks

100g soft goat's cheese

Sea salt and freshly ground black pepper

5 organic egg whites

1tsp olive oil

Method

In a small bowl, beat the egg yolks, goat's cheese, salt and pepper. In a large bowl or food processor, whisk the egg whites and then fold in the goat's cheese mixture.

In a frying pan, heat the oil and, once hot, pour in the omelette mixture. Cook for two minutes, loosening the sides with a palette knife or spatula, then fold over one half and continue cooking for a further two to three minutes.

Duigan's top tip: Think about adding wilted spinach, roast tomatoes, grilled pancetta, chicken, asparagus, courgettes, chillies, turkey, olives, feta, crab or prawns to the omelette, before folding in half.

Serves 4

Ingredients

1tbsp olive oil

1 onion, finely chopped

1tsp ground coriander

1tsp curry powder

275g brown rice, cooked and drained

100g peas

4 naturally smoked mackerel fillets, flesh flaked off the bone

Sea salt and freshly ground black pepper

2 hard-boiled organic eggs, peeled and quartered, to garnish

Method

In a large frying pan, heat the oil and gently fry the onion, until soft and translucent.

Add the ground coriander and curry powder and continue frying for a further two to three minutes.

Stir in the rice, peas and fish. Cook over a low heat, stirring continuously, until hot enough to eat.

Serve garnished with the eggs and season to taste.

Serves 4

Ingredients

4 large raw beetroots, scrubbed and peeled if skin is thick

4 garlic cloves

200g puy lentils

1 red onion, finely sliced

1tbsp flaxseed oil

1tsp Dijon mustard

1tsp red wine vinegar

Sea salt and freshly ground black pepper

A small bunch of parsley

100g pecans, toasted and roughly chopped

100g goat's cheese

Method

Preheat the oven to 200C/Gas mark 6.

Wrap each beetroot individually together with a garlic clove in foil and roast in the oven for approximately 45 minutes or until tender. Let cool and then peel and cut into small wedges.

Meanwhile, place the lentils in a pan and cover with cold water. Bring to the boil and simmer for approximately 15-20 minutes until cooked, but with bite. Drain and toss with the red onion and beetroot.

Whisk together the oil, mustard, vinegar and salt and pepper. Pour over the lentils and mix the parsley in. Add the pecans and serve topped with the goat's cheese.

Duigan's top tip: This goes well with grilled turkey breast, or any other clean and lean protein like chicken or white fish.

Serves 4

Ingredients

20 tiger prawns, raw and unpeeled

2tbsp sesame oil

2 garlic cloves, crushed

2 lemongrass sticks, very finely chopped

5cm piece of fresh ginger, peeled and grated

1 green chilli, finely sliced

50g creamed coconut

2 kaffir lime leaves, shredded

2tbsp tamari soy sauce

1tbsp fish sauce

250g glass rice noodles

A bunch of fresh coriander, chopped

1 lime, quartered, to garnish

Method

Rinse the tiger prawns under cold water. In a wok, heat the oil and gently fry the garlic, lemongrass, ginger and chilli, until well softened. Add the creamed coconut and 120ml boiling water, as well as the kaffir lime leaves. The sauce should be a thick consistency. Simmer for approximately five minutes; do not allow to boil.

Add the prawns and continue to cook until they have turned pink.

Add the soy sauce, fish sauce and taste. Add more of both if needed to adjust the flavour.

Meanwhile, cook the noodles according to the packet instructions.

Serve the prawns over the noodles, sprinkled with coriander and a wedge of lime on the side.

Duigan's top tip: Ginger is good for your digestive health and can help your body break down fatty foods.

Serves 4

Ingredients

1 medium chicken

1 lemon, cut in half and zested

3 garlic cloves

Sea salt and freshly ground black pepper

2tbsp olive oil

200g brown rice

275ml organic chicken or vegetable stock

300g kale, shredded

1 avocado, sliced, to garnish

Method

Preheat the oven to 190C/Gas mark 5.

Stuff the chicken with the lemon (keep the zest aside) and garlic cloves and salt and pepper. Drizzle the skin with the olive oil and season well all over.

Roast the chicken for approximately an hour and a half.

Boil the brown rice in chicken or vegetable stock and steam the kale over a pan of boiling water.

Serve the chicken on a plate with the kale and rice, and a scattering of avocado and lemon zest.

Clean And Lean Diet Cookbook by James Duigan is published by Kyle Books, priced £12.99 in the UK.

Available March 16 in the U.S. but available now on Amazon.