The Bodycoach Joe Wicks shares his healthy and tasty summer BBQ recipes

HE’S the fat-loss king whose “Lean in 15” mantra has inspired Britain to slim with quick home-cooked food and 20-minute workouts.

Since he broke into the fitness market three years ago, Joe Wicks’s cookbooks have become as much a kitchen staple as Nigella’s.

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His healthy recipes are in such high demand, each new meal he posts on social media receives half a million views. Now, to coincide with the launch of his new cookware range, Joe has exclusively teamed up with The Sun to offer readers a taste of summer — the lean way.

He says: “I love summer. There is nothing better than having friends over for a barbecue and spending all evening outside.

“People think barbecues mean unhealthy food, but it doesn’t have to be the case. If anything, I see them as the perfect excuse to do amazing home cooking, which means fresh ingredients and no additives, and it tastes delicious.

“I’ve put together my favourite recipes from over the years to show how you can make sure you have a lean summer with my meals.

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“Who wants to be shut indoors with a salad when you can be out with your mates in the sun? It’s about moderation and making slightly healthier choices.”

And he added: “My new kitchenware range is perfect for easy cooking when entertaining. I’m so excited for Sun readers to see it in action.”

The nation’s fit food maestro has rolled up his sleeves during the heatwave to show you how to throw the ultimate lean barbecue.

From homemade burgers to sexy side salads, Joe Wicks has got it covered.

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He says: “It’s not a British summer without a barbecue and my easy recipes will have you eating well without slaving for hours in a hot kitchen. Get involved.”

Joe’s new cookware range includes pans, cooking accessories, oven trays and storage containers, ranging from £2.99 to £149.99.

It is available at John Lewis, Debenhams, Amazon and  more, from Wednesday.

Halloumi steaks

Makes approximately 6-8

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YOU NEED:

• 3 x 250g blocks of halloumi, patted dry and cut into 1cm slices – chopped lengthways
• 300g fresh tomatoes, roughly chopped into 2cm chunks
• Juice of 1 lime
• ½ red onion, finely chopped
• 1½ tbsp chipotle paste
• Salt and pepper
• 1 avocado, de-stoned and cut into thick wedges
• Rocket

METHOD:

• Using a griddle pan, or straight on the barbecue, make sure the pan/grate is hot, then place the halloumi steaks on, turning after about three minutes.
• Mix together the chopped tomatoes, lime juice, red onion and chipotle paste and season with salt and pepper.
• Serve with the avocado, the tomato salsa and a big fistful of rocket.

Lamb burger

Makes 6

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YOU NEED:

• Salt and pepper
• 2 tsp coconut oil
• 1 red onion, diced
• 2 cloves garlic, finely chopped
• ½ cucumber
• 800g reduced-fat lamb mince
• 2 tsp ground cumin, plus an extra pinch
• 50g fresh breadcrumbs
• 1 egg
• 150g zero-fat Greek yoghurt

TO SERVE:

• 6 burger buns
• Chipotle paste
• Sliced tomato and lettuce leaves

METHOD:

• Fire up the barbecue or preheat the griddle pan.
• Melt the coconut oil in a frying pan over a medium to high heat.
• When it is hot, add the onion and cook for 2 minutes, stirring regularly.
• Next, add the garlic to the pan and continue to fry for 1 more minute. Tip the mixture on to a plate and leave to cool for a little. Grate the cucumber and place it into a sieve.
• Sprinkle over ½ teaspoon of salt, mix well and leave the cucumber to sit and drain while you carry on with the rest of the recipe.
• Plonk the mince into a large bowl and add 2 teaspoons of ground cumin, breadcrumbs and egg, along with some salt and pepper.
• Scrape in the onion and garlic and then use your hands to mix the whole lot together.
• With slightly damp hands, shape the meat into six roughly equal-sized burgers.
• Cook the burgers on the barbecue for about 4 minutes on each side, then remove from the heat and leave to rest for a couple of minutes.
• Give the draining cucumbers a squeeze, then tip them into a bowl with the yoghurt, season with salt and pepper and the final pinch of ground cumin, and mix well with a spoon.
• Build your burger however you like.
• I prefer to spread the bun with chipotle paste, whack on the burger, top with tomatoes and lettuce and dollop with the cucumber yoghurt.

Smoky chipotle steak

Serves 2-4

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YOU NEED:

• 160g sirloin or rump steak, fat trimmed off
• 1 tsp olive oil
• 2 tsp chipotle paste
• ½ tsp ground cumin
• Salt and pepper

METHOD:

• Put the steak into a bowl. Add the oil, chipotle paste and cumin, then season with salt and pepper.
• Toss everything together until the steak is evenly coated.
• Set aside to marinate for 10 minutes (or up to half an hour if you have time).
• On a barbecue, add the steak and cook for three minutes on each side, or until cooked to your liking.
• Set aside to rest for five minutes.
• Serve on its own, or instead of a bun, opt for a corn tortilla with a bit of salsa to make into a burrito.

Sweet potato fries

Serves approximately 4

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YOU NEED:

• 2 large sweet potatoes
• 1 tsp coconut oil
• Salt and pepper
• 5 tbsp zero-fat Greek-style yoghurt
• 1 tbsp mango chutney
• 2 tbsp coriander, chopped

METHOD:

• Preheat oven to 200C (fan 180C/gas mark 6). Peel and cut sweet potato into chips and toss them with the coconut oil.
• Season with salt and pepper. Roast in the oven for 12-15 minutes, until lightly browned.
• Make a yoghurt dressing by mixing yoghurt with a few tablespoons of mango chutney to taste.
• Drizzle dressing over the sweet potato fries.
• Decorate with coriander.

Barbecued midget trees with tahini

Serves 2-4

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YOU NEED:

• 1 tbsp coconut oil
• 400g midget trees (tenderstem broccoli), any bigger stalks sliced in half lengthways
• 2 red chillis, finely sliced – remove seeds if you don’t like it hot
• Pinch of salt
• 2 tbsp tahini
• 2 tbsp full-fat Greek yoghurt
• Juice of 1 lemon
• 2 tbsp extra virgin olive oil
• 2 tbsp pomegranate seeds

METHOD:

• Preheat oven to 220C (fan 200C, gas mark 7).
• Dollop coconut oil on to a roasting tray, then scatter over the midget trees along with the chilli and a good pinch of salt.
• Roast the trees in the oven for 14 minutes, turning halfway through.
• While the trees are roasting, mix together the tahini, yoghurt, lemon juice, olive oil, a pinch of salt and 2 tablespoons of warm water until you have a smooth sauce.
• When the midget trees have had their time, finish them off on the barbecue.
• Tip into a bowl, pour over the sauce, then top with pomegranate seeds.

Spatchcock peri peri chicken with roasted vegetables

Serves 4

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YOU NEED:

• 250g sweet potato, diced into 2cm chunks
• 1 red pepper, deseeded and diced
• ½ red onion, peeled and cut into wedges
• 2 tsp olive oil
• Salt and pepper
• 2 cloves of garlic, peeled and crushed
• Juice of 1 lemon
• 1 tbsp red wine vinegar
• 2 tsp tomato purée
• 2 tsp hot sauce
• 1 tsp dried oregano
• 1 tsp smoked paprika
• Whole chicken
• Green salad

Method:

• Preheat the oven to 200C (fan 180C/gas mark 6) and spatchcock the chicken.
• Combine the sweet potato, pepper, onion and olive oil, toss to coat, then tip into a roasting tray and season with salt and pepper. Roast for 25-45 minutes.
• To make the marinade, pour the garlic, lemon juice, red wine vinegar, tomato purée, hot sauce, dried oregano and smoked paprika into a liquidiser or food processor, blend until smooth, then pour into a bowl and season with salt and pepper.
• Pour over the chicken, then roast until almost completely cooked, then take out and finish on the barbecue to give it that smoky taste.
• Serve with roasted veg and some salad.

Dirty corn

Serves 6

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YOU NEED:

• 6 corn on the cobs
• 4 tbsp mayonnaise
• 45g parmesan, grated
• ½ bunch of coriander, finely sliced
• Cayenne or paprika

METHOD:

• Bring a saucepan of water to the boil and simmer the corn cobs for 6 minutes, or until the kernels start to feel tender. Drain thoroughly.
• Brown the corn on the barbecue or on a hot griddle pan for about 5 minutes.
• When ready, spread over a little mayonnaise, sprinkle with parmesan and coriander and finish with a dusting of cayenne or paprika.

If Joe’s burgers have whetted your appetite, try adding some of his favourite homemade sides and desserts to your menu for the ultimate Body Coach feast.

Joe says: “Often it’s all the crisps and dips that make a barbecue so unhealthy, not the meals themselves.

“If you make them yourself, not only is it healthier, it’s fresher and tastier too.”

• All the recipes have been taken and adapted from Joe’s books, Lean in 15, The Fat-Loss Plan and Cooking for Family and Friends by Bluebird Books, as well as his 90 Day Plan at thebodycoach.co.uk.

Joe's slaw

Serves 4-6

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YOU NEED:

• 2 medium carrots, coarsely grated
• 200g green cabbage, finely shredded
• 1 red onion, thinly sliced
• 1 apple, cut into thin matchsticks
• 4 tbsp parsley, very finely chopped
• ½tsp toasted cumin seeds
• 4 tbsp apple cider vinegar

METHOD:

• Make the slaw by mixing together all the ingredients in a wide bowl.

Salsa

Serves 8 as a dip

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YOU NEED:

• 300g fresh tomatoes, roughly chopped into 2cm chunks
• Juice of 1 lime
• ½ red onion, finely chopped
• ½ tbsp chipotle paste
• Pinch salt and pepper
• 1 ripe avocado chopped

METHOD:

• Put all ingredients into a bowl and mix together.

Lean guacamole

Serves 8 as a dip

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YOU NEED:

• Drizzle of olive oil
• 1 tsp sesame oil
• 2 tbsp pumpkin seeds
• Pinch of salt
• 2 ripe avocado, peeled, de-stoned and roughly chopped
• ¼ red onion, finely chopped
• 1 tbsp chopped coriander
• 40g feta, drained
• Juice of 1 lime, to serve – optional

METHOD:

• Using the back of a fork, break up the avocado in a bowl. Add the onion, sesame oil and coriander. Mix the whole lot together until the ingredients are well combined.
• Slice and scatter over the feta, and finish with a sprinkling of toasted pumpkin seeds and a squeeze of lime juice, if using.

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Chocolate orange popcorn squares

Makes 16 squares

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YOU NEED:

• ¼ tsp coconut oil
• 3 tbsp popping corn
• 150g dark chocolate, broken into small pieces
• 75g butter, cubed
• 75g golden syrup
• 4 tsp finely grated orange zest
• 40g white chocolate

METHOD:

• Line an 18cm square, loose-bottomed cake tin with non-stick baking parchment.
• In a large non-stick lidded saucepan, melt the oil over a medium heat. Add the popping corn.
• Cover and cook, shaking the pan frequently until the corn has popped.
• Place the dark chocolate, butter and golden syrup in a glass bowl set over a pan of gently simmering water (making sure that the water does not touch the base of the bowl).
• Allow to melt and stir to combine.
• When the chocolate is smooth, stir in half of the orange zest.
• Mix the popcorn with the chocolate mixture to coat evenly and then spoon the mixture into the prepared tin, pressing down firmly with the back of a spoon. Chill for 1–2 hours, or until set.
• Carefully turn out the mixture on to a board and remove the paper. Melt the white chocolate as above and drizzle all over. Sprinkle over the remaining zest. Then transfer to the fridge and chill until the white chocolate has set.
• Using a sharp knife, cut into 16 equal squares and serve.

Mixed berries ice cubes

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YOU NEED:

• Handful of blueberries
• Handful of strawberries
• Handful of blackberries

METHOD:

• Chop berries in half and place in ice cube trays.
• Fill trays with water and freeze until solid – it will take around 6 hours so making it the night before is a good idea.To serve, place a mixture of ice cubes into a glass and serve with whatever drink you fancy.
• Sparkling water or gin and tonic are good options.

Mixed berries with honey

Serves 6

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YOU NEED:

• 150g blueberries
• 150g raspberries
• 200g strawberries
• 2 tsp organic honey
• Two passion fruits

METHOD:

• Wash berries in a colander, then drain and place into a bowl, mixed together.
• Using a teaspoon or honey dipper, drizzle the honey over the berries to taste.
• Finish by cutting a passion fruit (or two) in half, and scooping out the seeds to top the berries.