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# Tommy Hatto

The online lifestyle platform.

## Sitemaps

- [XML Sitemap](https://tommyhatto.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [Supporting men's mental health in the workplace: breaking the stigma](https://tommyhatto.com/supporting-mens-mental-health-in-the-workplace-breaking-the-stigma/) - Mental health awareness has gained significant momentum in recent years, encouraging open discussions and support systems for individuals facing mental health challenges. However, one aspect that often goes unnoticed or under-addressed is men's mental health. Men, too, experience a range of emotional struggles, yet societal expectations and stereotypes often discourage them from seeking help or
- [Celebrate water!](https://tommyhatto.com/celebrate-water/) - Sawasdee kap! It's Thai New Year (aka Songkran) and this marks the beginning of the Thai New Year and is celebrated by the crazy water fights that break out in the streets. If you're visiting Thailand during the New Year, you will get soaked. Water is an important factor in the Songkran celebrations, but bringing it
- [Improve your mental health on rainy days](https://tommyhatto.com/improve-your-mental-health-on-rainy-days/) - There are a lot of people who enjoy rainy days. It's a chance to get the blankets out, turn on the TV, and do nothing all day. But, for some - the change in weather and grey skies can make things more difficult, leading to a decline in motivation and mood. Here's a few ways
- [Q&A: Bobby Ida](https://tommyhatto.com/qa-bobby/) - "The richest land on this earth is not Saudi Arabia with all his oil, it's also not Africa; with a lot of diamonds and resources under the surface, but the richest land on this earth is the graveyard, because there lies so much unused potential songs that have never been sung, books never been written
- [Baby stretch now](https://tommyhatto.com/baby-stretch-now/) - When you're starting back out in the gym, or on a new fitness kick, the biggest rookie mistake to make is forgetting to stretch. Stretching before a workout and stretching after. I for one know the time constraints when trying to fit a workout into a busy schedule, but even dedicating 5-10 minutes at the
- [#15 - Eating Out The Good Way](https://tommyhatto.com/16-eating-out-the-good-way/) - Welcome back guys! Last week I spoke about my recent temporary 7 day no carbs no sugar challenge. Did you participate? I'd love to hear how you felt doing the challenge. Let me know if you felt and saw the benefits of cutting out starchy white carbs and processed sugars from your diet, and replacing
- [#14 - No Sugar, No Carbs Challenge](https://tommyhatto.com/15-no-sugar-no-carbs-challenge/) - I'm truly believe in shaking things up every once and a while and challenging your body to progress. Remember in week 1, I talk about hitting a 'plateau', where your aren't seeing the gains or results as fast as in the beginning. This is because your body is becoming used to your new routine and
- [#13 - Exercises whilst away from home](https://tommyhatto.com/13-exercises-whilst-away-from-home/) - Hey guys, another week on the Road to Hawaii and another week closer to us all achieving our fitness goals and those bodies we have spent dreaming of. I’m currently on a short weekend trip away in Newquay with friends, so I’m hoping to try and incorporate some outdoor exercise to replace the gym I’d
- [#12 - Cutting Down](https://tommyhatto.com/12-cutting-down/) - Hey guys, welcome back to The Road to Hawaii series. In the last few weeks, I've been walking you through the exercises I do and the benefits these exercises have on my different muscle groups. In the second half of this series, I want to go into more detail about each week that passes and
- [#10 - Run, Run, Run](https://tommyhatto.com/10-run-run-run/) - Welcome back to the 'Road to Hawaii' and wishing you all a very Happy Easter! Because I'm still focused on achieving my personal body goals for Hawaii, there will be no slacking and eating chocolate this year. My life mantra that I apply to anything is when you have the goal in sight, you can't
- [#11 - Abs of steel](https://tommyhatto.com/11-abs-of-steel/) - Hey guys! Welcome back to the Road to Hawaii series. Now the Easter break is over, it’s time to put down the chocolate and really spend the second half of this series completely focused and on track with our goals. Last week, I spoke about bringing in cardio to my workouts to really cut down
- [#09 - Tricep Training](https://tommyhatto.com/09-tricep-training/) - Hey guys, what's up? Welcome back to another blog post on the Road to Hawaii. We are halfway through this series of summer shredding and ab building. I would love to see your progress results at the halfway mark! Send them to team@tommyhatto.com. In terms of my own progress, I have noticed my upper body
- [#08 - Build those biceps](https://tommyhatto.com/08-build-those-biceps/) - Now that the clock’s have moved forward and we enter Spring, you will be hearing a lot more of the saying ‘suns out, guns out’. This week, I want to show you some workouts on how to build bigger biceps. Whilst the ladies may not want to have massive wrestler sized arms, working out your
- [#07 - Keeping the drive when sick](https://tommyhatto.com/07-keeping-the-drive-when-sick/) - Hey guys, what's up? Hope you've all had a good and productive week! I was going to write another post on exercises, but as this is a series following my own journey towards improvement and transformation, I wanted to slightly change it up, and tell you all about how I stay motivated and on track
- [#06 - Sea Legs](https://tommyhatto.com/06-sea-legs/) - We are coming into the last week of March, which leaves about 5 months to go until I go to Hawaii and hopefully, show off all my hard work. Hopefully, you too, will be able to show off those lean glowing bodies of yours for whatever event you are going to! This week, I want
- [#05 - Weight on your shoulders](https://tommyhatto.com/weight-on-your-shoulders/) - Welcome back to the ‘Road to Hawaii’ blog, our online blog series where you can follow my fitness journey on the road to Hawaii. I want to transform my body to be in the best shape of my life where I go on my dream vacation of Maui in August. If you’ve been reading the
- [#04 - One Month Progress](https://tommyhatto.com/one-month-progress/) - Hi everyone, Hope you've all had a great week, and are ready to tackle the next one! We are at the one month stop on the 'Road to Hawaii' series, and I really want to hear how your progress is going on the road to being the healthiest, fittest version of you, so drop a
- [#03 - Bringing sexy Back](https://tommyhatto.com/bringing-sexy-back/) - Can you believe it's another week already?! Hey guys, welcome back to the 'Road to Hawaii' series. Last week, I spoke about the exercises and benefits of working out of chest. Click here to read last week's blog post. This week, I want to talk about back, and why we should exercise our back muscles
- [#02 - Treasure Chest](https://tommyhatto.com/treasure-chest/) - Hey guys, how you doing? It's week 2 of the 'Road to Hawaii Series' and in my last blog post, I said I was going to go into more detail about our muscle groups, and what exercises we can do to really isolate those key muscles and focus our strength and tension into them for
- [#01 - Welcome to the Road to Hawaii](https://tommyhatto.com/welcome-to-hawaii/) - Gazing up to the sky, seeing the sunlight filter through the luscious coconut trees, and frequently catching the rays warmth hit my skin. Walking out into an opening, being greeted by a tranquil lagoon, and in the backdrop, the sight of a vividly blue and white waterfall. Running along the warm white sand, surfboard underneath
- [](https://tommyhatto.com/welcome/) - .

## Pages

- [Book a talk or workshop with us](https://tommyhatto.com/book-talk-or-workshop/) - Keynotes and workshops provide a powerful way to engage and inspire your employees. Finding speakers and facilitators that audiences can relate to can promote inclusivity, personal and professional growth, as well as a sense of feeling valued. Workshops can also increase productivity by boosting morale and bring team relationships closer together through collaboration, awareness and
- [121 Personal Coaching](https://tommyhatto.com/you/) - Our packages etc....
- [Get in touch!](https://tommyhatto.com/get-in-touch-health-and-wellbeing-at-work/) - Please enable JavaScript in your browser to complete this form. First name * Last name * Email * Job title * Company * Phone number What are you most interested in? * Inspiring keynotes Strategic consultancy Brand awareness 1-2-1 coaching Notes We'd like to keep you up to date with our services and all things
- [Contact](https://tommyhatto.com/contact/) - To find out more about our services, keynote speaking, media enquiries and general enquiries, please use the contact form below or email team@tommyhatto.com. Please enable JavaScript in your browser to complete this form.Name *Email *How can we help? *Our servicesKeynote speakingMedia enquiriesGeneral enquiriesMessageWe'd like to keep you up to date with our services and all
- [Body Image Survey](https://tommyhatto.com/survey/) - We are looking to understand body images all around the world. Your responses will help support great initiatives in this space.
- [Team Tommy](https://tommyhatto.com/about/) - About Tommy: After leaving school, Tommy was thrust into the limelight by none other than Dustin Hoffman, who after a chance encounter at an event in London, encouraged him to pursue a career in acting. This journey led to Tommy starring alongside some of Hollywood's biggest names, as well as traveling the world to front
- [Sessions](https://tommyhatto.com/sessions/)
- [User](https://tommyhatto.com/user/) - Go to Account [ultimatemember form_id="741"]
- [Register](https://tommyhatto.com/register/) - [ultimatemember form_id="739"]
- [Account](https://tommyhatto.com/account/) - [ultimatemember_account]
- [Login](https://tommyhatto.com/login/) - [ultimatemember form_id="740"]
- [Members](https://tommyhatto.com/members/) - [ultimatemember form_id="742"]
- [Logout](https://tommyhatto.com/logout/)
- [Password Reset](https://tommyhatto.com/password-reset/) - [ultimatemember_password]
- [SHOP](https://tommyhatto.com/shop/) - hello
- [Newsletter](https://tommyhatto.com/newsletter/) - Email

## Exercises

- [Tricep Dip](https://tommyhatto.com/exercise/tricep-dip/) - Grab the parallel bars and jump up, straighten your arms (image 1) Slowly lower your body, by bending your arms and leaning forward. Dip down until your shoulders are below or in line with your elbows (image 2) Hold the post before 3 seconds before straightening your arms and returning to your starting position. Lock
- [Hanging Leg Raise](https://tommyhatto.com/exercise/hanging-leg-raise/) - Grasp a pull-up bar with your hands shoulder-width apart, using an overhand (pronated) grip. Engage your abdominal muscles and while keeping your torso stable, slowly raise your legs, keeping them straight and driving through your glutes, until you are in a right angle position (image 2). Slowly lower and return to the start position.
- [Deadlift](https://tommyhatto.com/exercise/deadlift/) - Load your barbell with weights that you will be able to comfortably lift. With your feet flat on the floor, bend at the knees and grab the bar with hands shoulder-width apart. You have two grip choices: a double overhand grip or a reverse grip, where one hand grips the bar overhand and the other
- [Dumbbell Row](https://tommyhatto.com/exercise/dumbbell-row/) - Grip a dumbbell with a full grip, one in each hand. Push your hips back and bend your knees, so you are in a similar position to a deadlift (image 1). Your palms should be facing towards you. Pull your elbowsup towards your lower back, bringing the dumbbells up. Try not to put the dumbbell
- [Spider Climbers](https://tommyhatto.com/exercise/spider-climbers/) - Start in a full plank position, then draw your left knee up and out laterally toward your left elbow. Squeeze your oblique muscles (your side abs) when your perform the exercise Return your left leg to start, repeating immediately on the right side. Continue alternating from side to side as fast as you can, even
- [L-sit](https://tommyhatto.com/exercise/l-sit/) - The L-sit is a very challenging exercise that requires strength, control and flexibility. Start off by using 2 heavy kettlebells and crouching in between them. Start off by grabbing the kettlebells with each hand, and pushing off the ground, so your body is being lifted and balanced by your solely your hands. Tense your abs
- [Barbell Squat](https://tommyhatto.com/exercise/barbell-squat/) - Starting off with light weights, grab a barbell and stand with your feet shoulder width apart, and your back straight. Bend your knees and bring your bum as low to floor. Tighten your core to maintain good form. Keep your back straight, and do not let the barbell's weight make you lean forward or back
- [Squat](https://tommyhatto.com/exercise/squat/) - Stand with your feet shoulder width apart, and your back straight. Hold your arms out straight in front of you. Bend your knees and bring your bum as low to floor. Tighten your core to maintain good form and keep your back as straight as possible. Hold at the bottom for 5 seconds before extending
- [Dragon flag](https://tommyhatto.com/exercise/dragon-flag/) - Master Bruce Lee's signature exercise, by lying on a flat bench and gripping the bench behind with head with both hands. Bring your legs and core up towards your head, as shown in image 1. Using a slow and controlled motion, bring your legs down until your body is in a straight line (image 2).
- [Pull Up](https://tommyhatto.com/exercise/pull-up/) - 1. On a pull up bar, grasp the bar or handles with a wider-than-shoulder-width grip. Your palms should be on the grip facing away from you.2. Exhale as you pull your body up until your chin rises over the bar. 3. Hold for a count of two and squeeze your back muscles. 4. Inhale as
- [Seated Cable Row](https://tommyhatto.com/exercise/seated-cable-row/) - On a seated cable row machine, attach a 'V-Grip' handle to the machine, and set the weight to one you can comfortably do around 10 reps for. Place your feet on the pads available, if there are no pads, find a step and place that in front of the machine before placing your feet on
- [Lunge](https://tommyhatto.com/exercise/lunge/) - 1. Stand tall with feet hip-width apart. Engage and tighten your core.2. Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.3. Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a
- [Dumbbell Hammer Curl](https://tommyhatto.com/exercise/dumbbell-hammer-curl/) - Stand shoulder width apart with a dumbbell in each hand, palms facing inwards. You can also use a water bottle in each hand if you are at home (image 1). Keeping your elbows tight to your side, curl the weights towards the top of your shoulders Try not to bend as you lift the weight and squeeze
- [Cable Fly](https://tommyhatto.com/exercise/cable-fly/) - Using a machine with dual cable grips, Set the handles to chest height, and stand in the middle of them, grabbing the handles. Keeping your back straight and core engaged, raise your arms out to your sides, palms facing forward, and walk a step or two forward in order to create tension on the cables.
- [Cable rope pulldown](https://tommyhatto.com/exercise/cable-rope-pulldown/) - Contract your abs. Set the weight at one that is easy to do around 10 reps. Grab the cable rope in a neutral hold (image 1). Keep your knees and legs relaxed. Breathe out while pulling the cable down to your thighs in a smooth, controlled motion, arms remaining straight, hips bending slightly forward while
- [Dumbbell Bicep Curl](https://tommyhatto.com/exercise/dumbbell-bicep-curl/) - Stand shoulder width apart with a dumbbell in each hand. You can also use a water bottle in each hand if you are at home (image 1). Keeping your elbows tight to your side, curl the weights towards the top of your shoulders Try not to bend as you lift the weight and squeeze your biceps when the weight
- [Lat Pulldown](https://tommyhatto.com/exercise/lat-pulldown/) - Using a lateral pulldown machine, adjust the pad so your thighs fit comfortably underneath them. Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats (your back muscles) at the bottom of
- [Bench Press](https://tommyhatto.com/exercise/bench-press/) - You can either use a free-standing bench with a barbell or a bench press machine. Lie down on the bench and make sure you have a comfortable grip on the barbell. You should hold this just wider than shoulder width apart, and the bar should be placed over the middle of your chest (image 1).
- [Leg Press](https://tommyhatto.com/exercise/leg-press/) - Using a leg press machine (which you should be able to find in most gyms), adjust the seat to ensure you are sat comfortably. Place your feet firmly on the platform infront of you. Bring the foot platform off it's safety lock (check where this is before you perform the exercise). Bend your legs and
- [Shoulder Press](https://tommyhatto.com/exercise/shoulder-press/) - Hold a barbell or 2 water bottles at shoulder height infront of you. Palms facing away (image 1). Push the barbell above your head and straighten your arms (image 2). Bend your arms and lower the barbell back to starting position. Keep the movement controlled. That's 1 rep. Repeat 11 more times for 1 set.
- [Plank](https://tommyhatto.com/exercise/plank/) - Place your elbows and the outside of your forearms on the floor directly below your shoulders Push your upper body off the floor. Only your toes and elbows should be touching the floor Squeeze and brace your stomach and butt. We want to tone those muscles! Try holding this position for 20-30 seconds. Every day
- [Crunch](https://tommyhatto.com/exercise/crunch/)
- [Kettlebell Swing](https://tommyhatto.com/exercise/kettlebell-swing/) - Choose a kettlebell that is not too heavy for you to swing up. You want to choose one that is comfortable enough for you to keep the motion steady and controlled. Start with your feet shoulder width apart and slightly bend your knees. Hold the kettlebell with both hands on the handle and hang it
- [Scissor Kicks](https://tommyhatto.com/exercise/scissor-kicks/) - Lie flat on your back on a comfortable surface, with your arms by your sides, palms down. Keep your core tight and engaged and maintain this during the exercise. Lift your legs about 5 inches off from the floor. Lower one leg towards the floor, as you lift the other higher (image 2) To finish
- [Barbell Curl](https://tommyhatto.com/exercise/barbell-curl/)

## Nutrition

- [Iced Vanilla Latte](https://tommyhatto.com/nutrition/iced-vanilla-latte/) - INGREDIENTS: • 3 tsp instant coffee• 150ml almond milk• 2 tsp vanilla extract• Water DIRECTIONS: 1. Boil the kettle with the water. Once boiled, mix the instant coffee and water together in a jug. You want enough liquid to pour into an ice cube tray (around 10 ice cubes). Place in the freezer and free
- [Pistachio Smoothie](https://tommyhatto.com/nutrition/pistachio-smoothie/) - INGREDIENTS: • 2 pitted dates• 50g pistachios • 200ml coconut drinking water• Handful of frozen cauliflower • 1 scoop vanilla protein powder DIRECTIONS: 1. Throw all the ingredients into a blender and whizz until thick and smooth. Serve and drink up! SERVES: 1PREP & COOK TIME: 5 minutes SUPERFOOD: Pistachios contain fibre and unsaturated fats
- [Waffle Cone Protein Shake](https://tommyhatto.com/nutrition/waffle-cone-protein-shake/) - INGREDIENTS: • 1 tbsp maple syrup• Handful of frozen cauliflower• 1 tsp ground flaxseeds• 300ml coconut drinking milk• 1/2 tsp cinnamon• Pinch of salt DIRECTIONS: 1. Place all the ingredients into a blender and whizz together until smooth. Serve and drink up! SERVES: 1PREP & COOK TIME: 5 minutes SUPERFOOD: Coconut milk contains MCT's and
- [Almond Protein Shake](https://tommyhatto.com/nutrition/almond-protein-shake/) - INGREDIENTS: • Handful of frozen cauliflower• 1 tbsp almond butter• 300ml coconut drinking milk• 1 scoop vanilla protein powder • Pinch of salt• 1/2 tsp ground cinnamon DIRECTIONS: 1. Place all the ingredients into a blender and whizz into smooth. Drink up! SERVES: 1PREP & COOK TIME: 5 minutes SUPERFOOD: Almond butter contains monosaturated fats,
- [Coffee Booster](https://tommyhatto.com/nutrition/coffee-booster/) - INGREDIENTS: • 1 tsp instant coffee• Knob of ginger, peeled and sliced into chunks• 1 tsp maca powder• 1 tsp coconut sugar (optional)• 1/8 tsp cinnamon powder• Almond milk (to taste) DIRECTIONS: 1. Add the ginger slices into your kettle and fill with water. Boil the kettle so the ginger is infused in the water.
- [Fish Taco Bowl](https://tommyhatto.com/nutrition/fish-taco-bowl/) - INGREDIENTS: • 2 cod fillets• 1 red onion, peeled and sliced • 1/2 lettuce• 1 avocado, peeled, de-stoned and sliced• 1 tbsp chilli powder• 1/2 tbsp cayenne pepper• 1 tbsp cumin• Juice from 1 lime• Small handful of coriander, chopped• 12 cherry tomatoes, chopped into small pieces• 3 red chillies, finely sliced • 3 garlic
- [Tom Yum Goong](https://tommyhatto.com/nutrition/tom-yum-goong/) - INGREDIENTS: • 12 large tiger prawns, de-frosted• 1 tin straw mushrooms, drained• 2 tbsp tom yum paste• 1 stalk lemongrass, broken in half• 1 pack enoki mushrooms• 500ml water• 5 kaffir lime leaves, stalks removed• 4 red chillies, sliced lengthways• 3 slices galangal• Juice of 1/2 lime• 2 tbsp fish sauce DIRECTIONS: 1. Fill a
- [Chicken Thigh & Dried Chilli Stir-Fry](https://tommyhatto.com/nutrition/chicken-thigh-dried-chilli-stir-fry/) - INGREDIENTS: • 8 chicken thighs, removing the bone and cut into pieces• 1 onion, peeled and cut into chunks• 1 red pepper, de-seeded and cut into chunks• 3 spring onions, finely sliced• 10 dried chillies• 20g cashew nuts• 2 tbsp nam prik pao paste (chilli paste)• 1 tbsp fish sauce• 1 tbsp oyster sauce• 1
- [Detox Sourz Shot](https://tommyhatto.com/nutrition/detox-sourz-shot/) - INGREDIENTS: • Juice of 1 orange• Juice of 2 lemons • 1/2 tsp turmeric powder• 1 knob ginger, peeled • Pinch of black pepper DIRECTIONS: 1. Add all ingredients to a blender and whizz together until smooth.2. Sieve through the liquid to remove any rind from the ginger.3. Serve SERVES: 2PREP & COOK TIME: 5
- [Khao Pad Gai (Chicken Fried Rice)](https://tommyhatto.com/nutrition/khao-pad-gai-chicken-fried-rice/) - INGREDIENTS: • 3 chicken breasts, cut into thin strips• 1 onion, peeled and sliced • 1 red pepper, de-seeded and sliced• 1 red chilli, chopped• 3 garlic cloves, finely chopped• 10 sweet basil leaves• 1 tbsp oyster sauce• 1 tsp dark soy sauce• 1 tbsp light soy sauce• 500g cooked jasmine rice, left to cool•
- [Laab Moo (Spicy Minced Pork)](https://tommyhatto.com/nutrition/laab-moo/) - INGREDIENTS: • 500g minced pork• 6 shallots, peeled and sliced • 6 tbsp chilli powder• 4 tbsp sticky rice powder (see below) • 1/2 tsp sugar• 1 tbsp fish sauce• Juice from 1 lime• Small handful of coriander, chopped• 20 mint leaves, chopped• 5 spring onions, finely sliced • 1 tbsp vegetable oil DIRECTIONS: 1.
- [Strawberry and Blueberry banana bread](https://tommyhatto.com/nutrition/strawberry-and-blueberry-banana-bread/) - INGREDIENTS: • 200g porridge oats• 3 ripe bananas• 240ml soy milk• 150g pitted dates• Juice of 1/2 lemon• 2 tsp baking powder• 1 tsp cinnamon• 1/2 tsp salt• 60g walnuts, roughly chopped• 100g frozen strawberries and blueberries, de-frosted• 1 tbsp chia seeds• 10ml coconut water• 1 tbsp desiccated coconut DIRECTIONS: 1. In a food processor,
- [Moo Wan (Sweet Soy Pork)](https://tommyhatto.com/nutrition/moo-wan-sweet-soy-pork/) - INGREDIENTS: • 500g pork belly slices, sliced into small pieces• 4 tbsp light soy sauce• 4 tbsp oyster sauce• 4 tbsp sugar• 1 tbsp dark soy sauce• 1/2 tsp salt• 120ml water• 1 tsp pork seasoning• 1 tbsp coriander seeds• 1 garlic clove, peeled and minced• 1 tbsp black peppercorns• 2 tbsp vegetable oil DIRECTIONS:
- [Yum Moo Yor (Spicy Sausage Salad)](https://tommyhatto.com/nutrition/yum-moo-yor-spicy-sausage-salad/) - INGREDIENTS: • 250g Vietnamese sausage (cha lua), cut into quarters• 1 onion, peeled and sliced • 8 cherry tomatoes, halved• Handful of Thai celery, chopped• Handful of coriander, chopped• 8 mint leaves, chopped• 5 red chillies, halved• Juice of 1/2 lime• 2 tbsp fish sauce• 1/2 tsp sugar DIRECTIONS: 1. Bring a pan of water
- [Blueberry Oatmeal Muffins](https://tommyhatto.com/nutrition/blueberry-oatmeal-muffins/) - INGREDIENTS: • 250ml semi-skimmed milk• 85g oats• 80g blueberries• 100g plain flour• 60g coconut flour• 1 tsp bi-carbonate soda• 1/2 tsp cinnamon• 110ml honey• 110ml coconut oil• 1 tsp vanilla extract• 1 egg, beaten• 1 tsp brown sugar• 1/2 tsp salt• 30g protein powder (optional) DIRECTIONS: 1. Pre-heat the oven to 425F/218C/ Gas mark 7.2.
- [Korean Beef Bowl](https://tommyhatto.com/nutrition/korean-beef-bowl/) - INGREDIENTS: • 500g minced beef• 1/2 onion, peeled and diced• 3 garlic cloves, peeled and minced• 5cm knob ginger, peeled and grated• 50ml light soy sauce• 3 tbsp Gochujang paste• 3 tbsp brown sugar• 3 tsp sesame oil• 2 tbsp Shaoxing rice wine• 1/2 tsp white pepper• 2 tsp corn flour• 1 courgette, shredded• 1
- [Peanut Butter Cups](https://tommyhatto.com/nutrition/peanut-butter-cups/) - INGREDIENTS: • 200g 70% dark chocolate• 2 tbsp coconut oil• 1/2 tsp salt• 20g crunchy peanut butter DIRECTIONS: 1. Bring a pan of water to the boil. Heat the dark chocolate, salt and coconut oil in a bowl, placed over the boiling water. Be careful not to let the bottom of the boil touch the
- [Protein Pancakes](https://tommyhatto.com/nutrition/protein-pancakes/) - INGREDIENTS: • 30g vanilla protein powder• 30g plain flour• 1 egg• 120ml skimmed milk• Drizzle of honey• Frozen mixed berries• 2 tbsp vegetable oil DIRECTIONS: 1. Whisk the flour, protein powder, egg and milk into a bowl. Leave for 1 minute.2. Heat the oil on a low heat in a pan.3. Spoon some of the
- [Quick Fix Blueberry and Peanut Butter Crepes](https://tommyhatto.com/nutrition/quick-fix-blueberry-and-peanut-butter-crepes/) - INGREDIENTS: • 4 crepes (pre-bought or make your own) • 4 tbsp crunchy peanut butter • 2 handfuls of fresh blueberries • 2 tbsp of honey DIRECTIONS: Heat the pancakes on a pan for around 30 seconds each side, or until warm. Fold the crepe in half and then fold in half again. Assemble by
- [Chocobanana Protein Pancakes](https://tommyhatto.com/nutrition/chocobanana-protein-pancakes/) - INGREDIENTS: • 30g chocolate protein powder• 30g plain flour• 2 tbsp cacao powder• 1 egg• 120ml skimmed milk• Drizzle of honey• 1 banana, chopped• 2 tbsp vegetable oil DIRECTIONS: 1. Whisk the flour, protein powder, cacao powder, egg and milk into a bowl. Leave for 1 minute.2. Heat the oil on a low heat in
- [Raspberry and Chocolate Pancakes](https://tommyhatto.com/nutrition/raspberry-and-chocolate-pancakes/) - INGREDIENTS: For the pancakes:• 120g porridge oats• 2 tbsp chia seeds• 2 eggs• 4 tbsp vanilla yoghurt• 1/2 tsp cinnamon• 1 tsp vanilla extract• 1 tsp baking powder• 1 ripe banana• 1/2 tsp salt For the toppings:• Handful of raspberries• Drizzle of maple syrup• Handful of dark chocolate chips DIRECTIONS: 1. Place the oats, banana,
- [Tropical Pancakes](https://tommyhatto.com/nutrition/tropical-pancakes/) - INGREDIENTS: For the pancakes:• 120g porridge oats• 2 tbsp chia seeds• 2 eggs• 4 tbsp vanilla yoghurt• 1/2 tsp cinnamon• 1 tsp vanilla extract• 1 tsp baking powder• 1 ripe banana• 1/2 tsp salt For the topping:• 2 kiwis, peeled and sliced• Drizzle of vanilla yoghurt• 2 tbsp desiccated coconut• Handful of chopped walnuts DIRECTIONS:
- [Coconut Cookie Dough](https://tommyhatto.com/nutrition/coconut-cookie-dough/) - INGREDIENTS: • 130g plain flour• 130g porridge oats• 130g desiccated coconut• 1 tsp vanilla extract• 1 egg• 1 egg yolk• 120g demerara sugar• 1 tsp baking powder• 180ml melted coconut oil• 70g dark chocolate, broken into pieces• 1/2 tsp salt DIRECTIONS: 1. Pre-heat the oven to 180C / 350F / Gas mark 4. Line a
- [Popcorn Cauliflower](https://tommyhatto.com/nutrition/popcorn-cauliflower/) - INGREDIENTS: • 1 cauliflower head• 80ml almond milk• 1 tsp fivespice powder• 1 tsp garlic powder• 1 tsp ground ginger• 1 tsp cayenne powder• 120g plain flour• 1 tbsp white pepper• 1 tbsp light soy sauce• Oil, for frying DIRECTIONS: 1. Cut the cauliflower into small florets. 2. In a separate bowl, add the soy
- [Quick Chick Chilli Stir Fry](https://tommyhatto.com/nutrition/chicken-broccoli-sweet-chilli-stir-fry/) - INGREDIENTS: • 4 chicken breasts, diced • 1 broccoli, cut into florets • 1 onion, halved and sliced • 1 red pepper, de-seeded and sliced • 1 clove garlic, chopped • 1 red chilli, finely sliced • 2 tbsp soy sauce • 2 tbsp hoisin sauce • 4 tbsp sweet chilli sauce • 1 tbsp
- [Chicken in yellow bean sauce](https://tommyhatto.com/nutrition/chicken-in-yellow-bean-sauce/) - INGREDIENTS: • 3 chicken breasts, cut into chunks• 4 spring onions, washed and sliced• 1 garlic clove, peeled and chopped• 5cm piece of ginger, peeled and chopped • 2 tbsp Shaoxing rice wine• 3 tbsp yellow bean sauce• 2 tbsp honey• 2 tbsp light soy sauce• 1 tsp dark soy sauce DIRECTIONS: 1. xxxx SERVES:
- [Yellow Bean Pork Fillet](https://tommyhatto.com/nutrition/yellow-bean-pork-fillet/) - INGREDIENTS: • 1 pork tenderloin • 4 spring onions, finely chopped• 1 red chilli, finely chopped • 3 garlic cloves, peeled and crushed • 1 tbsp grated ginger• 2 tbsp yellow bean sauce• 2 tbsp Shaoxing rice wine• 2 tbsp honey• 2 tbsp light soy sauce• 2 tbsp coconut oil • 1 tsp dark soy
- [Szechuan Pepper Chicken](https://tommyhatto.com/nutrition/szechuan-pepper-chicken/) - INGREDIENTS: FOR THE MARINADE:• 6 chicken thighs, chopped into bite size pieces• 3 tsp corn starch• 2 slices ginger• 1 spring onion, finely chopped• 1 tbsp Shaoxing rice wine• 1 tbsp light soy sauce• 1 tsp white pepperFOR THE STIR FRY: • 2 tbsp szechuan peppercorns • 1 green pepper, de-seeded and sliced• 1 yellow
- [Asian Popcorn Chicken](https://tommyhatto.com/nutrition/asian-popcorn-chicken/) - INGREDIENTS: • 4 chicken thighs, cut into bitesize pieces• 1 tbsp fivespice powder• 1 tbsp black pepper• 2 garlic cloves, peeled and finely chopped• 2 tbsp light soy sauce• 1 tsp apple cider vinegar• 1 tsp brown sugar• 2 tbsp olive oil • 3 slices brown bread• 2 eggs, beaten DIRECTIONS: 1. Pre-heat the oven
- [Crab Fried Rice](https://tommyhatto.com/nutrition/crab-fried-rice/) - INGREDIENTS: • 100g crab meat• 300g cooked white rice, cooled down• 4 garlic cloves, peeled and minced• 10cm ginger, peeled and finely chopped• 2 spring onions, finely chopped• 2 tbsp fish sauce• 2 tbsp soy sauce• 1 tbsp rice wine• 1 tbsp white pepper• 2 eggs• Handful of chopped coriander• 3 tbsp vegetable oil DIRECTIONS:
- [Mapo Tofu](https://tommyhatto.com/nutrition/mapo-tofu/) - INGREDIENTS: • 400g soft tofu• 500g lean minced beef• 3 tbsp chilli bean paste• 3 garlic cloves, peeled and minced• 5cm ginger, peeled and minced• 2 tsp Sichuan peppercorns• 400ml chicken stock• 2 tbsp chilli powder• 2 tsp light soy sauce• 2 tsp sugar• 1 tsp white vinegar• 1 tbsp sesame oil• 1 tsp corn
- [Coconut Shrimp](https://tommyhatto.com/nutrition/coconut-shrimp/) - INGREDIENTS: For the shrimp:• 8-12 jumbo king prawns, shelled• 10g desiccated coconut• 20g plain flour• 1 egg• 30g panko breadcrumbs• 1 tsp cayenne powder• Juice of 1 lime• Oil for shallow frying For the sauce:• 1 tsp sriracha sauce• 4 tbsp Greek yoghurt DIRECTIONS: 1. Mix the desiccated coconut and panko breadcrumbs together in a
- [Peanutty Turkey Meatballs](https://tommyhatto.com/nutrition/peanutty-turkey-meatballs/) - INGREDIENTS: For the turkey meatballs:• 500g minced turkey• 1 tbsp dried thyme• 1 tsp dried sage• 3 garlic cloves, peeled and minced• 5cm ginger, peeled and grated• 1 tbsp sesame oil For the rest• 2 carrots, peeled and thinly sliced• 1 red pepper, de-seeded and cut into thin slices• 400ml low-fat coconut milk• 2 tbsp
- [Chimichurri Steak](https://tommyhatto.com/nutrition/chimichurri-steak/) - INGREDIENTS: • 2 pieces sirloin steak• 5 garlic cloves, peeled• 120ml extra-virgin olive oil• 60ml white vinegar• 1 tsp red chilli flakes• 1 tbsp dried oregano• 30g flat-leak parsley• 1/4 red onion, chopped• Salt and pepper DIRECTIONS: 1. Throw the garlic, olive oil, white vinegar, chilli flakes, oregano, parsley and red onion, salt and pepper
- [Smoked Salmon & Eggs](https://tommyhatto.com/nutrition/1469/) - INGREDIENTS: • 4 eggs• 10ml semi-skimmed milk• Handful of spinach• 50g smoked salmon• 1 garlic clove, peeled and minced• 2 tbsp cream cheese• Drizzle of olive oil• Salt and pepper DIRECTIONS: 1. Beat the eggs together in a bowl, and add the milk. Mix well together. 2. In a non-stick pan, add the egg mixture.
- [Ginger and Beetroot Slushie](https://tommyhatto.com/nutrition/ginger-and-beetroot-slushie/) - INGREDIENTS: • 1 beetroot• 2 carrots, peeled and chopped• 2cm ginger, peeled and finely chopped• 1 red apple, core removed and diced• 1 celery stick, chopped• Juice of 1/2 lemon• 60ml water DIRECTIONS: 1. Add all ingredients into a blender and whizz until smooth2. Place into the freezer for around 40 minutes, until it starts
- [Protein Mocha Shake](https://tommyhatto.com/nutrition/protein-mocha-shake/) - INGREDIENTS: • 200ml almond milk• 1 scoop chocolate protein powder• 1 tsp cacao powder• 1 tsp instant coffee• 1 tbsp hot water• 1 banana, frozen• 1 tbsp porridge oats DIRECTIONS: 1. Dissolve the instant coffee with the hot water. 2. Add the coffee and all other ingredients into a blender and whizz together. Serve SERVES:
- [Moo Palo](https://tommyhatto.com/nutrition/moo-palo/) - INGREDIENTS: • 500g pork belly slices, cut into chunks• 6-8 eggs• 60g palm sugar• 4 tbsp light soy sauce• 1 tbsp seasoning sauce• 1 tbsp dark soy sauce• 800ml water• 5 garlic cloves, peeled• 1 tbsp black peppercorns• 1 tbsp coriander seeds• 1 tbsp Chinese five-spice powder• 1 cinnamon stick, snapped in half• 3 star
- [Protein Granola Bars](https://tommyhatto.com/nutrition/protein-granola-bars/) - INGREDIENTS: • 200g porridge oats• 40g milled flaxseeds• 30g mixed nuts, chopped• 1 tbsp chia seeds• 1 tbsp ground cinnamon• 2 scoops chocolate protein powder• 100g honey• 75g butter DIRECTIONS: 1. Pre-heat the oven to 180C / 350 F / Gas Mark 4. Line a baking tray with greaseproof paper. 2. In a bowl, add
- [Pork and Tofu Soup](https://tommyhatto.com/nutrition/pork-and-tofu-soup/) - INGREDIENTS: For the pork balls:• 500g minced pork• 1 tbsp black peppercorns, crushed• 1 tbsp coriander seeds, crushed• 1 tbsp light soy sauce• 1 tbsp oyster sauce• 2 garlic cloves, peeled and minced For the soup:• 400g firm tofu, cut into cubes• 1/2 Chinese cabbage• 5 dried Shiitake mushrooms• 1 dried white fungus• 3 tbsp
- [Thai Red Curry Skewers](https://tommyhatto.com/nutrition/thai-red-curry-skewers/) - INGREDIENTS: • 2 chicken breasts, cut into chunks• 1 tbsp Thai red curry paste• 4 tbsp coconut cream• 1 garlic clove, peeled and minced• 1 tbsp vegetable oil DIRECTIONS: Heat the vegetable oil on a low heat in a pan. Add the garlic and sauté for 30 seconds. Add the curry paste and fry until
- [Buffalo Chicken Sweet Potato](https://tommyhatto.com/nutrition/buffalo-chicken-sweet-potato/) - INGREDIENTS: • 2 sweet potatoes• 2 chicken breasts• 1 spring onion, chopped• 1/2 red onion, peeled and diced• 3 tbsp mayonnaise• 1/2 tsp garlic powder• 2 tbsp Sriracha hot sauce• 1/4 tsp Dijon mustard• 1 tsp mixed herbs• Salt and pepper DIRECTIONS: Pre-heat the oven 200C / 400F / Gas Mark 6. Prick the sweet
- [Chocolate and Raspberry Overnight Oats](https://tommyhatto.com/nutrition/chocolate-and-raspberry-overnight-oats/) - INGREDIENTS: • 100g oats• 1 scoop chocolate protein powder• 1 tbsp Horlicks powder• 200ml almond milk• Handful of raspberries• Handful of chopped almonds and hazelnuts DIRECTIONS: 1. Mix the oats, almond milk, protein powder, Horlicks powder and Greek yoghurt together. Put in the fridge and leave the oats to soak overnight.2. Take out of the
- [Indian Chicken Tray Bake](https://tommyhatto.com/nutrition/indian-chicken-tray-bake/) - INGREDIENTS: • 8 chicken thighs• 1 lemon, cut into wedges• Juice of 1/2 lemon• 2 red onions, peeled and cut into chunks• 4 potatoes, cut into chunks• 3 garlic cloves, peeled and crushed• 10cm ginger, peeled and grated• 1 red chilli, chopped• 1 tbsp curry powder• 1 tsp ground turmeric • 100g spinach• 4 tbsp
- [Crab N Cheese stuffed mushrooms](https://tommyhatto.com/nutrition/crab-n-cheese-stuffed-mushrooms/) - INGREDIENTS: • 4 Portobello mushrooms• 1 spring onion, chopped• 100g crab meat• 10g Panko breadcrumbs• 1 tbsp mayonnaise• 60g mozzarella cheese• 10g parmesan cheese, grated• 1 egg• Olive oil, to drizzle• Salt and pepper, to taste DIRECTIONS: 1. Pre-heat the oven to 170 C / 350 F / Gas mark 4.2. Cut the stalks out
- [Sticky Toffee Pudding](https://tommyhatto.com/nutrition/sticky-toffee-pudding/) - INGREDIENTS: • 200g dates, pitted• 95g self-raising flour• 10g milled flaxseeds• 5g brown sugar• 200ml maple syrup• 2 eggs• 2 tbsp vanilla extract• Vanilla yoghurt, to serve DIRECTIONS: 1. Pre-heat the oven to 325 F / 165 C / Gas Mark 3. 2. Bring a saucepan of water to the boil, and add the dates.
- [Thai Beef Green Curry](https://tommyhatto.com/nutrition/thai-green-curry/) - INGREDIENTS: • 500g beef joint, cut into thin slices• 1 tbsp green curry paste• 4 Thai eggplants, halved• 400ml coconut milk• 2 tbsp vegetable oil• 6 kaffir lime leaves, stalks removed• 4 red chillies, halved• 2 tbsp fish sauce• 1 tbsp sugar• Cooked rice, to serve DIRECTIONS: 1. Heat the oil in a saucepan on
- [Khao Man Gai](https://tommyhatto.com/nutrition/khao-man-gai/) - INGREDIENTS: • 3 chicken breasts• 1/2 cucumber, halved• 3 spring onions, roots chopped off For the rice:• 400g jasmine rice• 1 bulb garlic (around 10 cloves), peeled and finely chopped• 5cm ginger, peeled and thinly sliced• 1 chicken stock cube• 3 tbsp vegetable oil For the soup:• 1 chicken stock cube• 800ml water• 2 carrots,
- [Spinach, Banana and Almond Milk Smoothie](https://tommyhatto.com/nutrition/spinach-banana-and-almond-milk-smoothie/) - INGREDIENTS: • 1 handful of baby spinach • 1 banana, chopped • 400ml almond milk • 1 tbsp honey • 1 heaped tbsp. of protein powder (optional) DIRECTIONS: Prep all the ingredients and throw into a blender. Blend together until smooth. Drink up! SERVES: 1PREP & COOK TIME: 5 MINS SUPERFOOD: SPINACH Contains vitamin C
- [Protein Packed Brunch](https://tommyhatto.com/nutrition/protein-packed-brunch/) - INGREDIENTS: • 4 turkey burgers • 2 avocados, halved and stone removed • 4 eggs, • 8 cherry tomatoes, halved • 2 tbsp olive oil • Salt and pepper DIRECTIONS: Slice a hole in the middle of each avocado half Heat the oil in a frying pan and cook the turkey burgers for 4-5 minutes
- [Meatball, Spinach and Lemon Spaghetti](https://tommyhatto.com/nutrition/meatball-spinach-and-lemon-spaghetti/) - INGREDIENTS: For the meatballs: • 500g lean beef mince • 2 cloves garlic, crushed and chopped • 1 tsp dried mixed herbs • 1 tsp cumin • Salt and pepper • 1 tbsp olive oil For the spaghetti: • 60g spinach • 1 clove garlic, crushed and chopped • ½ lemon • 10 cherry tomatoes,
- [Turkey Bolognese](https://tommyhatto.com/nutrition/turkey-bolognese/) - INGREDIENTS: • 250g turkey mince • 1 celery stick, finely chopped • 1 carrot, finely chopped • 1 onion, finely chopped • 1 clove garlic, finely chopped • 400g chopped tomatoes • 1 tbsp dried mixed herbs • 1 tbsp tomato puree • 200g dried spaghetti • 2 tbsp olive oil DIRECTIONS: Heat 1 tbsp
- [Beefy Burger Baps](https://tommyhatto.com/nutrition/beefy-burger-baps/) - INGREDIENTS: • 400g lean beef mince • 2 cloves garlic, crushed and chopped • 2 birds eye chilli’s, chopped • Handful of coriander, chopped • 6 wholemeal baps • 4 tbsp olive oil For the salad: • Handful of rocket • Handful of spinach • 1 cucumber, cut into chunks • 50g feta cheese •
- [Strawberry and Banana Smoothie](https://tommyhatto.com/nutrition/strawberry-and-banana-smoothie/) - INGREDIENTS: • 5 strawberries, halved • 1 banana, chopped • 300ml almond milk • 1 tbsp honey • 1 scoop strawberry protein powder (optional) DIRECTIONS: 1. Add all the ingredients to a blender and whizz together. Serve SERVES: 1PREP & COOK TIME: 5 MINS SUPERFOOD: STRAWBERRY Contains vitamin C to enhance your skin and immune
- [Bluebeet Smoothie](https://tommyhatto.com/nutrition/beetroot-smoothie/) - INGREDIENTS: • 1 beetroot, diced • Handful of blueberries • 300ml coconut water • 7 mint leaves, chopped DIRECTIONS: Add all the ingredients to a blender. Blend until smooth and serve SERVES: 1PREP & COOK TIME: 5 minutes SUPERFOOD: BEETROOT Contains nitrates to improve our muscle performance and reduce heart disease
- [Chicken Souvlaki](https://tommyhatto.com/nutrition/chicken-souvlaki/) - INGREDIENTS: • 5 chicken breasts, cut into chunks • 1 lemon (zest and juice) • 4 garlic cloves, crushed and chopped • 1 tbsp dried herbs • 5 tbsp olive oil • 1 tsp paprika • 1 tsp cumin • Salt and pepper • Wooden skewers (soaked in water) For the salad: • 8 cherry
- [Before the night Chicken kebab](https://tommyhatto.com/nutrition/before-the-night-chicken-kebab/) - INGREDIENTS: • 1 chicken breast • Handful of lettuce • 1/2 red onion, sliced • Handful of spinach • 4 cherry tomatoes, halved • 1/2 cucumber, sliced • 25g feta cheese, chopped • 1/2 lemon • Olive oil • 1 garlic clove, chopped DIRECTIONS: Bring a pan of water to the boil. Add the chicken
- [Turkey Stuffed Peppers](https://tommyhatto.com/nutrition/turkey-stuffed-peppers/) - INGREDIENTS: • 3 bell peppers • 400g lean turkey mince • 1 onion, diced • 1 garlic clove, crushed and chopped • 400g chopped tomatoes • 1 tsp cumin • 1 vegetable stock cube • 1 tbsp dried herbs • 50g mozzarella • 3 tbsp olive oil • Steamed or roasted vegetables to serve DIRECTIONS:
- [Tommy's Turkey Bobotie](https://tommyhatto.com/nutrition/tommys-turkey-bobotie/) - INGREDIENTS: • 500g lean turkey mince • 1 onion, diced • 2 garlic cloves, crushed and chopped • 2 slices of brown bread • 2 tbsp olive oil • 2 tbsp Madras curry paste • 2 tbsp mango chutney • 1 tsp dried mixed herbs • 3 eggs • 200ml non-fat Greek yoghurt • 10g
- [Tuna and Avocado Cous-Cous](https://tommyhatto.com/nutrition/tuna-and-avocado-cous-cous/) - INGREDIENTS: • 2 tuna steaks • 1/2 cucumber, cut in quarters • 1 avocado, de-stoned and sliced • 1 red pepper, cut into small chunks • 1 yellow pepper, cut into small chunks • 75g cous-cous • 1/2 red onion, diced • 1 egg • Juice of 1 lemon • Olive oil DIRECTIONS: 1. Boil
- [Smoked Salmon and Cucumber Wrap](https://tommyhatto.com/nutrition/smoked-salmon-and-cucumber-wrap/) - INGREDIENTS: • 1 pack of smoked salmon • 2 wholemeal tortilla wraps • 1/2 cucumber, cut into quarters • 1/4 pack of light soft cream cheese • Black pepper DIRECTIONS: 1. Heat the tortilla wraps in a pan, on a low heat for about 30 seconds each side. 2. Divide the soft cheese between the
- [10 minute eggs on avocado](https://tommyhatto.com/nutrition/10-minute-eggs-on-avocado/) - INGREDIENTS: • 2 eggs, • 1 avocado, peeled and de-seeded • 1 tsp paprika, • 2 tbsp olive oil • 2 slides wholemeal bread • Salt and pepper DIRECTIONS: 1. Bring a deep saucepan of water to the boil. Turn down the heat onto a low simmer.2. Add the avocado, paprika, salt, pepper and olive
- [Fruity Yoghurty Parfait](https://tommyhatto.com/nutrition/fruity-yoghurty-parfait/) - INGREDIENTS: • 50g greek yoghurt • 6 strawberries, sliced • 2 handfuls of fresh blueberries • Handful of grapes • 2 tbsp of honey DIRECTIONS: 1. Tip the yoghurt into each bowl and layer the fruit on top.2. Drizzle with honey and serve! SERVES: 2PREP & COOK TIME: 10 MINS SUPERFOOD: BLUEBERRIES Contains antioxidants to
- [Chicken Katsu Curry](https://tommyhatto.com/nutrition/chicken-katsu-curry/) - INGREDIENTS: • 2 chicken breasts• 2 cubes of Japanese curry sauce• 3 carrots, peeled and chopped• 180g sushi rice • 2 chicken breasts • 10 tbsp coconut oil• 10g plain flour• 1 egg, beaten• 40g Panko breadcrumbs• 2 tbsp black sesame seeds• Salt and pepper, to season DIRECTIONS: 1. Cook the rice according to instructions2.
- [Panko Protein Chicken](https://tommyhatto.com/nutrition/panko-protein-chicken/) - INGREDIENTS: • 2 chicken breasts• 1 egg, beaten• 40g panko breadcrumbs • 10g plain flour• Salt and pepper• 10 tbsp coconut oil DIRECTIONS: 1. Using a mallet or rolling pin, pound the chicken breasts until they are flat (around the thickness of a pound coin).2. Next, create your coating stations - add the flour, salt
- [Oven Chicken Curry](https://tommyhatto.com/nutrition/oven-chicken-curry/) - INGREDIENTS: • 4 chicken breasts, diced • 1 onion, diced • 3 garlic cloves, crushed and chopped • 400g chopped tomatoes • 400g low-fat coconut milk • 2 tsp chilli powder • 1/2 tbsp cumin • 1 tbsp curry powder • 1 tsp paprika • 1/2 tsp turmeric • 1 vegetable stock cube • 2
- [Pesto Crusted Cod](https://tommyhatto.com/nutrition/pine-nut-crusted-cod/) - INGREDIENTS: • 4 pieces frozen cod• 4 tbsp pesto• 4 tbsp panko breadcrumbs• 1/4 packet of mixed frozen vegetables• 1 clove garlic• 1 tbsp chopped parsley DIRECTIONS: 1. Pre-heat the oven to 200C/400F/Gas mark 6.2. Place the cod pieces onto a sheet of foil, on a baking tray and place into the oven for 5
- [Sesame Salmon Noodles](https://tommyhatto.com/nutrition/sesame-salmon-noodles/) - INGREDIENTS: • 2 salmon fillets • 2 packs udon noodles • 1/2 cucumber, sliced into quarters • 1 avocado, de-stoned and sliced into strips • 8 cherry tomatoes, halved • Sesame sauce DIRECTIONS: 1. Bring a pan of water to the boil and add in the udon noodles. Cook for 5 minutes.2. Place the salmon
- [Thai Chicken Red Curry](https://tommyhatto.com/nutrition/thai-chicken-red-curry/) - INGREDIENTS: • 4 chicken breasts, cut into small chunks • 4 carrots, peeled and cut into batons • 1 tin of coconut milk • 8 kaffir lime leaves, stalks removed • 1 tbsp Thai red curry paste • 4 red birds eye chilli's, sliced lengthways • 2 tbsp fish sauce • 1 tbsp sugar •
- [PAD KRAPOW GAI](https://tommyhatto.com/nutrition/pad-krapow-gai/) - INGREDIENTS: • xxxx DIRECTIONS: 1. xxxx SERVES: 4PREP & COOK TIME: 25 minutes SUPERFOOD: GARLIC contain anti-inflammatory properties to aid your immune system and help combat sickness.
- [The Berry Butter Smoothie](https://tommyhatto.com/nutrition/the-berry-butter-smoothie/) - INGREDIENTS: • Handful of strawberries• Handful of blueberries • 300ml almond milk • 1 tbsp crunchy peanut butter• Drizzle of honey DIRECTIONS: 1. Combine all the ingredients into a blender and blend. Serve SERVES: 1PREP & COOK TIME: 5 minutes SUPERFOOD: BLUEBERRIES Contains antioxidants to fight free-radicals (molecules that damages the cells in your body)
- [Acai Breaky Bowl](https://tommyhatto.com/nutrition/acai-breaky-bowl/) - INGREDIENTS: • 1 packet of frozen acai puree• 4 blackberries• 3 strawberries, halved• 1/2 banana, sliced DIRECTIONS: 1. xxxx SERVES: 1PREP & COOK TIME: 10 minutes SUPERFOOD: ACAI BERRIES Contains antioxidants to fight free-radicals (molecules that damages the cells in your body)
- [Sweet Potato Wedges](https://tommyhatto.com/nutrition/sweet-potato-wedges/) - INGREDIENTS: • 1 sweet potato, cut into wedges• 1 clove garlic, crushed and chopped• 3 tbsp olive oil• 1 tbsp cous-cous• 1 tbsp mixed herbs• Salt DIRECTIONS: 1. Pre-heat the oven to 200C/400F/gas mark 6.2. Mix the sweet potato, herbs, cous cous, olive oil and garlic together in a bowl. 3. Put onto a baking
- [Panko Mustard Salmon](https://tommyhatto.com/nutrition/mustard-salmon/) - INGREDIENTS: • 50g panko breadcrumbs• 2 salmon fillets• 3 tbsp chopped parsley• 1/2 tbsp lemon zest• 1 tsp Dijon mustard• 2 tbsp olive oil• Salt and pepper DIRECTIONS: 1. Preheat the oven to 350c/ 177F/ gas mark 4.2. Mix the breadcrumbs, lemon zest, parsley, salt andpepper into a bowl.3. Heat the olive oil into a
- [Carrot & Ginge Juice](https://tommyhatto.com/nutrition/carrot-ginge-juice/) - INGREDIENTS: • 3 carrots, peeled and tops removed• 3 slices of root ginger, peeled• 3 oranges, halved• 1/2 lime DIRECTIONS: 1. Throw the carrots and ginger into a food processor and whizz together.2. In a blender, mix the carrot/ginger and the juices of the oranges and lime together.3. Serve SERVES: 1PREP & COOK TIME: 10
- [Fet 'n' Veg Filled Filo Pie](https://tommyhatto.com/nutrition/777/) - INGREDIENTS: • 2 sweet potatoes, peeled and cut into cubes• 2 red peppers • 200g spinach• 1 onion, chopped• 2 garlic cloves, chopped• Zest of 1 lemon• 3 eggs, beaten• 8 sheets of filo pastry • 250g ricotta cheese• 200g feta cheese, crumbled• Olive oil• Salt and pepper DIRECTIONS: 1. Pre-heat the oven to 180C/350F/Gas
- [Peanut Butter Protein Cups](https://tommyhatto.com/nutrition/peanut-butter-protein-cups/) - INGREDIENTS: • 2 sheets of filo pastry• 2 tbsp crunchy peanut butter• 100g porridge oats• 30ml almond milk• 4 tbsp honey• 1 scoop chocolate protein powder DIRECTIONS: 1. Pre-heat the oven to 180C/350F/Gas mark 42. Cut each sheet of filo pastry into 6 even squares. Lightly oil a muffin tray, and then put the small
- [Peri Peri chicken with veg](https://tommyhatto.com/nutrition/peri-peri-chicken/) - INGREDIENTS: • 2 chicken breasts• 4 tbsp peri peri seasoning powder• 1/2 onion, sliced• 1 bell pepper• 5 mushrooms, sliced• 1 garlic clove, crushed and diced • 1 tsp turmeric• 1 tsp chilli powder• 1 tbsp coconut oil DIRECTIONS: 1. Pre-heat your oven to 375F/190C/Gas mark 5. 2. Rub 2 tbsp peri peri seasoning powder
- [Tropical Mango Smoothie](https://tommyhatto.com/nutrition/tropical-mango-smoothie/) - INGREDIENTS: • 1/2 mango, cut into chunks • Juice of 1 lime • 400ml coconut water • 5 mint leaves DIRECTIONS: 1. Combine all ingredients into a blender and whizz together. SERVES: 1PREP & COOK TIME: 5 minutes SUPERFOOD: MANGOES contain enzymes to boost your immune system and contain vitamin A to promote eye health.
- [LIGHTLY SPICED WEDGES](https://tommyhatto.com/nutrition/lightly-spiced-wedges/) - INGREDIENTS: • 2 baking potatoes• 1 tsp mixed herbs• 1 tsp paprika• Salt DIRECTIONS: 1. Pre-heat the oven 220C/425F/Gas mark 7.2. Cut the potatoes into medium sized wedges.3. Put the potatoes onto a baking trip and sprinkle over the mixed herbs, paprika and some salt. 4. Heath in the oven for 35 minutes. 5. Serve
- [GLOWING GREEN JUICE](https://tommyhatto.com/nutrition/green-juice/) - INGREDIENTS: • 2 celery sticks, washed and chopped• 1 green apple, cut into cubes• 1 pear, cut into cubes • Handful of spinach• 300ml water• 1 banana, chopped DIRECTIONS: 1. Combine all the ingredients into a blender and whizz together. SERVES: 1PREP & COOK TIME: 5 minutes SUPERFOOD: CELERY Contains antibacterial properties to help kill
- [Hollywood lunchbox](https://tommyhatto.com/nutrition/hollywood-lunchbox/) - INGREDIENTS: • 1/2 cucumber, quartered• 8 cherry tomatoes, halved• 1/2 onion, sliced• 8 brussel sprouts, halved• 8 mushrooms, halved• 2 cloves garlic, crushed and chopped • 200g lean turkey mince• 1 egg• 5 tbsp olive oil• Salt and pepper DIRECTIONS: 1. In a pan, heat 2 tbsp of olive oil and fry the garlic for
- [Fajitas](https://tommyhatto.com/nutrition/fajitas/) - INGREDIENTS: • 8 wholemeal tortilla wraps• 4 chicken breasts, sliced • 1 tsp cumin• 1 tbsp paprika• 1 tbsp chilli powder• 2 garlic cloves, peeled and crushed• Juice of 1 lime • Salt and pepper• 1 red pepper, de-seeded and sliced• 1 yellow pepper, de-seeded and sliced • 1 onion, sliced • 4 tbsp olive
- [Nori Spinach Salmon](https://tommyhatto.com/nutrition/nori-seaweed-salmon/) - INGREDIENTS: • 4 salmon fillets, halved lengthways• 2 nori seaweed sheets• 1 spring onion, finely chopped• 400g spinach, washed• 200g jasmine rice• 3 tbsp light soy sauce• 1 tbsp honey • 400ml water • Sesame sauce, to drizzle • 2 tbsp sesame seeds• 1 tbsp olive oil • Salt and pepper DIRECTIONS: 1. Heat a
- [Iced Lemon Tea](https://tommyhatto.com/nutrition/iced-lemon-tea/) - INGREDIENTS: • 2 lemons• 3 black tea bags• 2 glasses of ice• 1 tbsp sugar• 600ml water DIRECTIONS: 1. Boil 600ml water and then pour into a jug. Add the black tea bags and allow to steep/soak for 5-10 minutes.2. Whilst the tea is steeping, juice the lemons.3. Add the sugar and lemon juice to
- [The Bali Burger](https://tommyhatto.com/nutrition/the-bali-burger/) - INGREDIENTS: • 2 wholemeal seeded burger buns• 2 lean beef burgers• 1 tomato, sliced• 4 lettuce leaves, washed• 1 avocado, peeled and de-seeded• 1/2 red onion, finely sliced • 2 fresh pineapple slices • 1 avocado, peeled and de-seeded• 4 tbsp chilli jam• 3 tbsp low-fat mayonnaise• 1 tsp dried mixed herbs• 4 tbsp coconut
- [Tommy's Smoothie Bowl](https://tommyhatto.com/nutrition/tommys-smoothie-bowl/) - INGREDIENTS: • 1 frozen banana, sliced• 1 banana, sliced• 7 strawberries, thinly sliced• 2 tbsp chia seeds• 1/2 pineapple, cut into chunks• 50g granola • 200ml almond milk• 4 tbsp greek yoghurt• 2 tbsp crunchy peanut butter• 1 scoop vanilla protein powder (optional) DIRECTIONS: 1. Add the frozen banana, 4 strawberries, the pineapple chunks, almond
- [Creamy Chicken in Bacon](https://tommyhatto.com/nutrition/creamy-chicken-in-bacon/) - INGREDIENTS: • 2 chicken breasts• 2 turkey bacon rashers• 2 tbsp cream cheese• 2 tsp dried mixed herbs• 2 tsp Panko breadcrumbs • 2 tsp Dijon mustard DIRECTIONS: 1. Pre-heat the oven to 190C / 375F / Gas Mark 5.2. Cut a slice in the middle of each chicken breast, to create a pocket.3. Spread
- [Spicy Thai Noodle Soup](https://tommyhatto.com/nutrition/spicy-thai-noodle-soup/) - INGREDIENTS: • 2 chicken breasts• 200g mushrooms, sliced• 3 carrots, peeled and sliced in strips• 3 red chilli's, sliced• 1 onion, diced• 1 garlic clove, minced• 1 large knob of ginger, peeled and minced • 400ml low fat coconut milk• 2 tbsp fish sauce• 2 tbsp Thai red curry paste• 3 limes, juiced • 900ml
- [Cauliflower Broccoli Cheese](https://tommyhatto.com/nutrition/cauliflower-broccoli-cheese/) - INGREDIENTS: • 1 cauliflower head, broken into florets• 1 broccoli head, broken into florets • 75g cheddar, grated• 25g cheddar, chopped into small cubes• 200ml creme fraiche• 2 tbsp Dijon mustard • 50g Panko breadcrumbs• 2 garlic cloves, crushed and chopped• 2 tbsp butter• 2 tbsp plain flour• 10g parsley• 1 tsp mixed herbs •
- [Tofu Traybake](https://tommyhatto.com/nutrition/tofu-traybake/) - INGREDIENTS: • 300g firm tofu, cut into cubes• 3 sweet potatoes, cut into cubes• 1 butternut squash, cut into cubes• 2 carrots, peeled and chopped• 1 garlic clove, crushed • 1 tbsp olive oil• 1 avocado, peeled, de-stoned and sliced • Handful of frozen edamame beans• 2 red chillies, chopped • 2 tbsp black sesame
- [Asian Tuna Bowl](https://tommyhatto.com/nutrition/asian-tuna-bowl/) - INGREDIENTS: • 2 tuna steaks, cut into chunks• 6 tbsp light soy sauce• 1 tsp Dijon mustard• Juice of 1 lime• 2 garlic cloves, peeled and chopped• 1/2 cucumber, quartered• 2 carrots, peeled and diced• 10 cherry tomatoes, halved• 1 red pepper, diced• 1 tbsp black sesame seeds• Drizzle of olive oil • 1 tbsp
- [Thai Turkey Burgers](https://tommyhatto.com/nutrition/thai-turkey-burgers/) - INGREDIENTS: • 500g lean turkey mince• 1 red chilli, chopped • 2 garlic cloves, peeled and chopped • Juice of 1 lime • 5cm ginger, peeled and finely chopped• 2 tbsp fish sauce• 1 egg, beaten• 3 tbsp Panko breadcrumbs• 4 wholemeal burger buns• 4 slices Cheddar cheese• 2 pickled gherkins, halved lengthways• 4 tbsp
- [Hawaiian Fish Tacos](https://tommyhatto.com/nutrition/hawaiian-fish-tacos/) - INGREDIENTS: • 4 halibut fillets• 4 taco shells• 1/2 mango, cut into small cubes• 1 red onion, diced• Juice of 1 lime • 1 red pepper, de-seeded and diced• 1 tomato, diced into small chunks• Handful of chopped parsley• 1 tbsp distilled white vinegar• 3 tbsp olive oil• 1 tsp brown sugar• Salt and pepper•
- [Chocolate Chia Kiwi Pudding](https://tommyhatto.com/nutrition/chocolate-chia-kiwi-pudding/) - INGREDIENTS: • 1 tbsp honey • 1 tbsp cocoa powder• 30g chia seeds• 400ml almond milk • 2 kiwis, peeled and sliced • 2 tbsp Greek yoghurt DIRECTIONS: 1. Mix the honey, cocoa powder, chia seeds and almond milk together in a bowl. Chill in the fridge for 1 hour2. Place some slices of kiwi
- [Mango & Kiwi Smoothie](https://tommyhatto.com/nutrition/mango-kiwi-smoothie/) - INGREDIENTS: • 1/2 mango, cubed• 3 kiwis, peeled and sliced• 300ml coconut water• Squeeze of lime juice DIRECTIONS: 1. Blend all ingredients together. Serve. SERVES: 1PREP & COOK TIME: 5 minutes SUPERFOOD: Kiwi Contains vitamin C to enhance your skin and immune system
- [Beef Stroganoff](https://tommyhatto.com/nutrition/beef-stroganoff/) - INGREDIENTS: • 300g beef steak, sliced into thin strips• 200g button mushrooms, halved• 200ml sour cream• 200ml water• 2 beef stock cubes• 1 clove garlic, peeled and chopped• 1 onion, diced • 1 tbsp paprika• 2 tbsp plain flour• Pinch of salt and pepper • Handful of chopped parsley• 1 tbsp olive oil • Steamed
- [The Health Bowl](https://tommyhatto.com/nutrition/the-health-bowl/) - INGREDIENTS: • 1 banana, frozen and chopped• 1 tsp maca powder• Handful of spinach• 1/2 avocado• 300ml Greek yoghurt• 1 kiwi, peeled and sliced• 2 strawberries, sliced• Handful of mixed nuts• 1 tbsp desiccated coconut • 1 tbsp chia seeds DIRECTIONS: 1. Blend the spinach, avocado, frozen banana, maca powder and Greek yoghurt together until
- [Sunshine Smoothie Bowl](https://tommyhatto.com/nutrition/sunshine-smoothie-bowl/) - INGREDIENTS: • 1 frozen banana, sliced• 300ml Greek yoghurt• 1 scoop strawberry protein powder• 1 tsp maca powder (optional)• 1 tbsp crunchy peanut butter• 1 banana, sliced• 1 tbsp granola• 1 tbsp desiccated coconut• 1 tbsp chia seeds• Drizzle of honey• Few 1/2 tsps of crunch peanut butter DIRECTIONS: 1. Combine the yoghurt, protein powder,
- [Grilled Eggplants](https://tommyhatto.com/nutrition/grilled-eggplants/) - INGREDIENTS: • 2 eggplants, sliced• 5 tbsp olive oil• 1 tsp dried mixed herbs• Pinch of salt and pepper• 5g feta cheese• 1/2 lemon• Handful of chopped parsley • Drizzle of olive oil DIRECTIONS: 1. Marinade the eggplant in the olive oil, mixed herbs, salt and pepper for 10 minutes.2. Heat a grill or griddle
- [Choco nutty banana shake](https://tommyhatto.com/nutrition/choco-nutty-banana-shake/) - INGREDIENTS: • 1 banana, sliced• 1 tsp cocoa powder• 1 scoop chocolate protein powder• 200ml almond milk• 1 tbsp peanut butter• 2 tbsp oats DIRECTIONS: 1. Add all the ingredients into a blender and mix until smooth and combined. Serve. SERVES: 1PREP & COOK TIME: 5 minutes SUPERFOOD: Oats are a good source of fiber
- [Mango Frozen Yoghurt](https://tommyhatto.com/nutrition/mango-frozen-yoghurt/) - INGREDIENTS: • 2 mangoes, frozen and cut into cubes• 300ml yoghurt• 100ml honey or agave nectar• Juice of 1/2 lime DIRECTIONS: 1. Place all the ingredients into a blender and whizz until you have a smooth consistency2. Place into an airtight container and freeze overnight3. Serve SERVES: 4PREP & COOK TIME: 10 hours SUPERFOOD: MANGOES
- [Shakshuka](https://tommyhatto.com/nutrition/shakshuka/) - INGREDIENTS: • 3 eggs• 400g chopped tomatoes• 400g chickpeas, drained • 1 onion, diced• 3 garlic cloves, peeled and diced• 1 red pepper, de-seeded and diced• Handful of spinach • 1 tbsp paprika• 1 tsp cumin• 2 tbsp harissa paste• 2 pitta breads, cut into triangles• 10g feta cheese• Handful of chopped parsley• 1 avocado,
- [Starberry Smoothie Bowl](https://tommyhatto.com/nutrition/starberry-smoothie-bowl/) - INGREDIENTS: • 200ml Greek yoghurt• 1 banana, frozen and chopped• Handful of frozen strawberries• Handful of frozen blueberries• 1 scoop strawberry protein powder• 1 tbsp honey• 2 tbsp granola• 2 strawberries, sliced• 1 tbsp desiccated coconut• 1 tbsp strawberry jam DIRECTIONS: 1. Blend the yoghurt, protein powder, frozen banana, frozen strawberries, frozen blueberries and honey
- [Japanese Glazed Chicken Balls](https://tommyhatto.com/nutrition/japanese-glazed-chicken-balls/) - INGREDIENTS: • 300g chicken or turkey mince• 75ml Shaoxing rice wine• 75ml light soy sauce• 5 tbsp honey• 10g sugar• 1 shallot, peeled and diced• 1 knob ginger, peeled and finely chopped• 1 garlic clove, peeled and finely chopped DIRECTIONS: 1. Soak 6 wooden skewers in water for around 20 minutes.2. Mix the chicken mince,
- [Choconut Bites](https://tommyhatto.com/nutrition/choconut-bites/) - INGREDIENTS: • 110g desiccated coconut• 4 tbsp honey• 4 tbsp coconut oil• 80g 70% dark chocolate DIRECTIONS: 1. Combine the desiccated coconut, honey and 3 tbsp of coconut oil into a bowl until mixed well.2. Line a tray with baking paper, and squash the coconut mixture until compressed. Put in the freezer for 30 minutes3.
- [Eggplant Parmesan](https://tommyhatto.com/nutrition/eggplant-parmesan/) - INGREDIENTS: • 1 eggplant, sliced in half lengthways• 1 can chopped tomatoes• 2 tbsp green pesto• 100g ricotta cheese, mashed• 30g mozzarella cheese• 2 tbsp olive oil • Salt and pepper DIRECTIONS: 1. Pre-heat the oven to 400F/200C/Gas mark 6. 2. Place the eggplant halves on a baking tray and slice the flesh diagonally, like
- [Fried Pork & Lettuce Burger](https://tommyhatto.com/nutrition/fried-pork-lettuce-burger/) - INGREDIENTS: • 300g reduced fat minced pork• 2 garlic cloves, peeled and finely chopped• 10 black peppercorns• 2 tbsp plain flour• 1 tbsp sugar• 2 tbsp light soy sauce• 1 tbsp coriander seeds • 3 tbsp coconut oil • 4 lettuce leaves• Sriracha chilli sauce DIRECTIONS: 1. Mix the minced pork, sugar, plain flour and
- [Chocolate Avocado Smoothie](https://tommyhatto.com/nutrition/chocolate-avocado-smoothie/) - INGREDIENTS: • 1/2 avocado, de-stoned and peeled• 300ml almond milk• 1 banana, chopped• 2 tbsp cacao powder• 1 tbsp honey• 1 tbsp chia seeds • 1 scoop chocolate protein powder DIRECTIONS: 1. Place all ingredients into a blender and whizz together. Serve. SERVES: 1PREP & COOK TIME: 5 minutes SUPERFOOD: Cacao powder contains antioxidants to
- [Panang Pork](https://tommyhatto.com/nutrition/panang-pork/) - INGREDIENTS: • 400g pork loin steaks, cut into thin strips• 3 carrots, peeled and cut into batons• 2 tbsp panang curry paste• 4 tbsp low-fat coconut milk• 2 tbsp coconut oil• 1 tbsp water• 1 tbsp fish sauce• 1 tsp sugar • 2 chillies, sliced lengthways• 4 kaffir lime leaves, cut into strips DIRECTIONS: 1.
- [Hot Ginger & Honey](https://tommyhatto.com/nutrition/hot-ginger-honey/) - INGREDIENTS: • 1 knob ginger, peeled and sliced• 1/2 tsp honey• 1 cup water DIRECTIONS: 1. Boil the water in the kettle and pour into a mug or glass. Add the ginger and honey and leave for 10 minutes. SERVES: 1PREP & COOK TIME: 5 minutes SUPERFOOD: GINGER helps fight off cold and flu, as
- [Cucumber Lemonade](https://tommyhatto.com/nutrition/cucumber-lemonade/) - INGREDIENTS: • 1 cucumber, cut into chunks• Juice of 5 lemons• 500ml water• 200ml sparkling water• 50ml honey DIRECTIONS: 1. In a blender, whizz the cucumber, lemon juice, honey and water together. Pass the mix through a sieve to remove any pulp.2. Pour the mixture into a glass and top with the sparkling water. Stir
- [Almond Fried Chicken](https://tommyhatto.com/nutrition/almond-fried-chicken/) - INGREDIENTS: • 4 chicken thighs• 4 chicken drumsticks• 1 tbsp Dijon mustard• 4 garlic cloves, peeled and finely chopped• 4 tbsp olive oil• 30g plain flour• 80g ground almonds • 1 tsp paprika• Salt and pepper DIRECTIONS: 1. In a bowl, whisk the olive oil, mustard and chopped garlic together. Add the chicken pieces and
- [Macadamia Nut Crusted Sea Bass](https://tommyhatto.com/nutrition/macadamia-nut-crusted-sea-bass/) - INGREDIENTS: • 2 sea bass fillets• 3 tbsp coconut milk• 2 garlic cloves, peeled and finely chopped• 30g plain flour• 30g panko breadcrumbs • 30g crushed macadamia nuts• Handful of chopped parsley• Drizzle of olive oil DIRECTIONS: 1. Marinade the sea bass fillets with the coconut milk and garlic. Leave to marinade for at least
- [Chicken Pesto Sandwich](https://tommyhatto.com/nutrition/chicken-pesto-sandwich/) - INGREDIENTS: • 1 chicken breast• 1 wholewheat baguette• 1 tomato, sliced• Handful of sliced lettuce• 4 slices mozzarella • 2 tbsp Greek yoghurt• 1 tbsp basil pesto• Salt and pepper DIRECTIONS: 1. Bring a saucepan of water to the boil and add in the chicken breast. Cook for around 8-10 minutes. Shred the chicken into
- [Summer Chicken Rice](https://tommyhatto.com/nutrition/summer-chicken-rice/) - INGREDIENTS: • 4 chicken thighs• 2 lemons• 4 garlic cloves, peeled and finely chopped• 2 tbsp dried mixed herbs• Handful of chopped parsley• 1 onion, peeled and diced• 220g uncooked rice• 600ml chicken stock• Salt and pepper• 3 tbsp olive oil DIRECTIONS: 1. Take one of the lemons and zest and juice into a bowl.
- [Kale & Sweet Potato Hash](https://tommyhatto.com/nutrition/kale-sweet-potato-hash/) - INGREDIENTS: • 1 large sweet potato, cut into small chunks• 1 red onion, cut into wedges• 100g kale• 2 eggs, beaten• 5 tbsp coconut oil• 2 tbsp paprika• 2 tbsp curry powder• 1 tsp cumin• 1/2 tsp turmeric • 1 tsp palm sugar• Salt and pepper • 2 tbsp parsley, chopped DIRECTIONS: 1. Pre-heat the
- [Chunky Chocolate Chickpea Cookies](https://tommyhatto.com/nutrition/chunky-chocolate-chickpea-cookies/) - INGREDIENTS: • 240g chickpeas• 70g crunchy peanut butter• 1 scoop chocolate protein powder• 1 tsp vanilla extract• 30g oats• 80ml semi-skimmed milk• 1 tsp baking powder• 30g dark chocolate, broken into pieces DIRECTIONS: 1. Rinse and drain the chickpeas. Pat them in a towel to dry them and remove any moisture. Pre-heat the oven to
- [Spinach & Ricotta Quiche](https://tommyhatto.com/nutrition/spinach-ricotta-quiche/) - INGREDIENTS: • 150g plain flour• 50ml extra virgin olive oil• 250g ricotta cheese• 30g semi-skimmed milk• 100g spinach• 3 eggs• 2 tbsp pesto• 20g grated cheese• Salt and pepper DIRECTIONS: 1. In a bowl, mix the flour, olive oil and salt together. Pour in a little bit of water at a time and knead the
- [Quickpea Curry](https://tommyhatto.com/nutrition/quickpea-curry/) - INGREDIENTS: • 240g chickpeas, drained• 400g chopped tomatoes• 1 red onion, peeled and diced• 2 tbsp tomato puree• 3 garlic cloves, peeled and minced• 3 tsp cumin• 2 tsp chilli powder• 2 tsp brown sugar• 1 tsp black pepper • 1/2 tsp salt• 2 tbsp olive oil• Handful of flaked almonds DIRECTIONS: 1. Heat the
- [No bake chocolate cheesecake](https://tommyhatto.com/nutrition/no-bake-chocolate-cheesecake/) - INGREDIENTS: For the crust:• 250g walnuts• 3 tbsp desiccated coconut • 60ml maple syrup• 2 tbsp coconut oil, melted• 1/2 tsp saltFor the filling• 250g cashew nuts• 1 courgette, chopped into cubes• 120g cacao powder• 60ml coconut oil, melted• 110ml maple syrup• 1 tsp vanilla extract• 1/2 tsp saltFor the topping:• Frozen berries DIRECTIONS: 1.
- [Sticky Korean Chicken](https://tommyhatto.com/nutrition/sticky-korean-chicken/) - INGREDIENTS: 120 ml honey 60ml light soy sauce 4 cloves garlic 1 tbsp grated fresh ginger 1 tbsp vegetable oil 1/2-1 tsp red chilli flakes 6 chicken thighs 4 green onions 1 tbsp sesame seeds 6 chicken thighs DIRECTIONS: In a large bowl combine honey, soy sauce, ginger, garlic, oil and red chilli flakes. Then add chicken pieces, making sure chicken is fully submerged in the marinade. Cover with
- [Cheesy Turkey Nachos](https://tommyhatto.com/nutrition/cheesy-turkey-nachos/) - INGREDIENTS: • 100g plain tortilla chips• 250g turkey mince• 6 cherry tomatoes, halved• 1/2 red onion, diced• 1 red chilli, thinly sliced • 1 tsp cumin• 1 tsp paprika• 1 tsp chilli powder• 1 avocado, de-stoned and sliced• 1 tbsp olive oil• 40g cheddar cheese• Handful of chopped coriander DIRECTIONS: 1. Pre-heat the oven to
- [Greek Turkey Gyros](https://tommyhatto.com/nutrition/greek-turkey-gyros/) - INGREDIENTS: • 400g turkey mince• 1/2 red onion, peeled and diced• 2 garlic cloves, peeled and finely chopped• 1 tsp dried mixed herbs• 40g chopped spinach• 3 tbsp olive oil• Salt and pepper• 1/2 cucumber, chopped• 4 flatbreads For the tzatziki sauce:• 30ml Greek yoghurt• 1/2 cucumber, grated• Juice of 1/2 lemon• 1/2 tsp garlic
- [Middle Eastern Eggs](https://tommyhatto.com/nutrition/middle-eastern-eggs/) - INGREDIENTS: • 4 eggs• 200g Greek yoghurt• 225g chorizo, cut into small pieces• 50g tahini• 2 garlic cloves, peeled and minced• 2 brown bread slices• Handful of parsley, chopped DIRECTIONS: 1. Bring 2 pans of water to the boil. One pan will be filled with around 5cm of water and another almost full of water.2.
- [Full English Tray Bake](https://tommyhatto.com/nutrition/full-english-tray-bake/) - INGREDIENTS: • 8 pork sausages• 4 potatoes, chopped into small cubes• 12 cherry tomatoes, halved• 10 button mushrooms, halved• 6 tbsp olive oil• 3 sprigs of thyme• 4 eggs DIRECTIONS: 1. Pre-heat the oven to 400F/ 180C / Gas Mark 6.2. Add 4 tbsp olive oil to the tray and heat in the oven for
- [Jamaican Jerk Chicken and Mango Salsa](https://tommyhatto.com/nutrition/jamaican-jerk-chicken-and-mango-salsa/) - INGREDIENTS: For the chicken marinade:• 8 chicken thighs• 6 spring onions, finely chopped• 1 chilli, chopped• 2 garlic cloves, peeled and crushed• 5cm ginger, peeled and grated• 1 tbsp palm sugar• 1 tsp ground cinnamon• 1 tbsp white vinegar• 1 tbsp lime juice• 1 tsp mixed herbs• 1 tbsp olive oil• Pinch of salt and
- [Strawberry Oat Cookies](https://tommyhatto.com/nutrition/strawberry-oat-cookies/) - INGREDIENTS: • 220g oats• 60g crunchy peanut butter• 60g strawberry jam• 2 ripe bananas, chopped• 6-8 strawberries, cut into pieces DIRECTIONS: 1. Heat the oven to 350F / 180C / Gas Mark 4. Line a baking tray with greaseproof paper.2. In a bowl, mix the oats, bananas and peanut butter, and mix until well combined.3.
- [Kimchi Fried Chicken Burger](https://tommyhatto.com/nutrition/kimchi-fried-chicken-burger/) - INGREDIENTS: • 4 chicken thighs, skinless and boneless• 4 brioche buns• 80ml buttermilk• 50g chopped kimchi• 2 tbsp gochuang paste• 2 tbsp mayonnaise• 1 clove garlic, chopped• 5 tbsp, plain flour• 1/4 lettuce• Oil (enough for shallow frying)• Salt and pepper DIRECTIONS: 1. Mix the buttermilk, garlic, 1 tbsp gochujang paste in a bowl. Add
- [Kimchi Fried Rice](https://tommyhatto.com/nutrition/kimchi-fried-rice/) - INGREDIENTS: • 250g cooked rice• 120g kimchi• 3 tbsp vegetable oil• 70g spinach• 2 spring onions, finely chopped• 1 garlic clove, crushed and finely chopped• 2 tbsp gochuang paste• 30ml water• 1 tbsp sesame seeds• 3 tbsp sesame oil• 4 eggs DIRECTIONS: 1. Heat a wok on a medium-high flame. Once the wok is smoking,
- [Raspberry Coconut Crumble](https://tommyhatto.com/nutrition/raspberry-coconut-crumble/) - INGREDIENTS: • 600g raspberries• 200g oats• 70g walnuts, chopped• 3 tbsp chia seeds• 70ml maple syrup• 70ml coconut milk• 1 tsp corn flour• 2 tsp baking powder• 1/2 tsp salt• 2 tsp ground cinnamon• 2 tbsp coconut oil DIRECTIONS: 1. Pre-heat the oven to 350F / 177C / Gas Mark 4.2. Mix the raspberries, 2
- [Pad Thai](https://tommyhatto.com/nutrition/pad-thai/) - INGREDIENTS: • 2 chicken breasts, sliced into thin strips• 100g fried tofu, sliced• 100g prawns tail-on• pad-Thai noodles• 1 lime, quartered• 3 eggs• 1 garlic clove, crushed• 5 shallots, peeled and diced• 2 tbsp pad-Thai paste• 40g peanuts, crushed• 20g beansprouts• 5 spring onions, cut into 3cm strips• Fish sauce, to taste• Chilli powder, to
- [Russian Twist](https://tommyhatto.com/nutrition/russian-twist/) - Start by sitting on the floor, with your knees bent and feet flat on the ground. Grab a light kettlebell or medicine ball in your hands. Then lean back so your upper body is at a 45-degree angle to the floor. Keep your back straight at this angle throughout the exercise, as it will be
- [Indonesian Rendang Curry](https://tommyhatto.com/nutrition/indonesian-rendang-curry/) - INGREDIENTS: • xxxx DIRECTIONS: 1. xxxx SERVES: xxxxPREP & COOK TIME: xxx SUPERFOOD: xxx

## Mind

- [Podcasts](https://tommyhatto.com/mind/ramona/) - Ramona Braganza Jesse Brisendine
- [Tree](https://tommyhatto.com/mind/tree/) - Start in a neutral standing position. Shift your weight to your either your left or right foot. Whichever feet you shift the weight onto, bend the other leg's knee, and reach down and clasp your ankle. Use your hand to place your foot either above your knee or below it. Adjust your body so the
- [Half Moon](https://tommyhatto.com/mind/yoga/)
- [Child](https://tommyhatto.com/mind/child/) - Begin on your hands and knees. Spread your knees wide, but keep your toes touching. Rest your butt on your heels. Sit up straight and lengthen your spine. Whilst exhaling, lean your body forward draping over your legs. Your chest should rest between your thighs. Allow your forehead to come to the floor. Keep your
- [Warrior I](https://tommyhatto.com/mind/warrior/) - Start in a neutral standing position. Step back with your left leg, toes pointing out to the side. You may need to adjust your stance to ensure you are well-balanced. Bend your right knee so you right thigh is parallel to the floor, and keep the weight balanced between your right and left feet. Draw
- [Cat Cow](https://tommyhatto.com/mind/cat-cow/) - Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips (neutral position). Inhale as you drop your stomach towards the floor and lift your butt and head towards the ceiling. Keep your knees, feet and hands on the floor (image 1). You should feel a
- [Wheel Pose](https://tommyhatto.com/mind/wheel-pose/) - Lie with your back on the floor. Bend your knees and set your feet on the floor, bringing them as close to your butt as possible. Bend your elbows and bring your arms behind your head, just underneath your shoulders. Your fingertips should be pointing towards your feet. Inhale and press down into your palms
- [Bridge](https://tommyhatto.com/mind/bridge/) - Lie with your back on the floor. Bend your knees and set your feet on the floor, bringing them as close to your butt as possible. Bring your arms to your side, palms facing the floor. Push your palms and shoulders into the ground, and lift your hips from the floor, until your thighs are
- [Cobra](https://tommyhatto.com/mind/cobra/) - Lie with your stomach on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Align your elbows next to your lower back. Beginning to inhale, straighten your arms to lift your chest off the floor, going to a height where you start
- [Chair](https://tommyhatto.com/mind/chair/) - Stand with your feet together, hands on your hips. Keep your weight distributed evenly to find your centre of gravity. Exhale as you bend your knees, sending your butt behind you as you sit on an imaginary chair. Remember not to go down too low, where you start to lose your balance. Raise your arms
- [Downward Dog](https://tommyhatto.com/mind/downward-dog/) - Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips (neutral position). Stretch your elbows and relax your upper back. Spread your fingers wide and press firmly through your palms and knuckles. Exhale as you lift your knees off the floor, and your hips rise
- [TESTIMONIALS](https://tommyhatto.com/mind/testimonials/)
- [High Lunge & Crescent](https://tommyhatto.com/mind/high-lunge-crescent/) - Start with a low neutral stance with your hands placed onto the floor, like a plank position. Bring your right foot forward, placing it flat between your hands. (shown in image 1) Hold this pose for 30 seconds, keeping your core and butt tight, and your balance controlled. We will now move into crescent pose,
- [RELAX & BREATHE PLAYLIST](https://tommyhatto.com/mind/relax-breathe-playlist/)
- [GET HAPPY PLAYLIST](https://tommyhatto.com/mind/get-happy-playlist/)
- [POWERPUFF PLAYLIST](https://tommyhatto.com/mind/powerpuff-playlist/)
- [RUN IT PLAYLIST](https://tommyhatto.com/mind/run-it-playlist/)
- [BE A BOSS WORKOUT PLAYLIST](https://tommyhatto.com/mind/be-a-boss-workout-playlist/) - Getting ready for an interview? Got a presentation to deliver? Or getting ready for a friends party where you want to walk in and own it? Listen to this playlist we have created to make you feel like the MVP.
- [Meditation](https://tommyhatto.com/mind/meditation/)

## Episode

- [Bobby Ida & Shiella Frederica - Fitness Influencers](https://tommyhatto.com/podcast/03-bobby-ida-shiella-frederica/) - Tommy chats to fitness influencers Bobby Ida and Shiella Frederica. They have built a platform on YouTube and Instagram for their body transformations, offering advice and workouts for people wanting to start out. They speak with Tommy of how they discovered fitness and how this has led to being some of Asia's biggest influencers. They
- [Jesse Brisendine - Hollywood Life Coach](https://tommyhatto.com/podcast/02-jesse-brisendine/) - Tommy chats to Hollywood lifecoach, Jesse Brisendine. Jesse goes back through his past and details the struggles he has faced, which has led him to become one of Hollywood's most sought after life coaches. After the death of his father and his two best friends, including Fast and Furious star, Paul Walker - Jesse offers
- [Ramona Braganza - Hollywood Personal Trainer](https://tommyhatto.com/podcast/01-ramona-braganza/) - Tommy chats to celebrity trainer, Ramona Braganza. Ramona started out her career as a dancer and cheerleader before finding herself in LA competing in fitness competitions. She tells Tommy about her transition into Hollywood, being responsible for the bodies of Jessica Alba, Zac Efron and Halle Berry. She also offers some advice for at home
- [Hope Virgo - Mental Health Campaigner](https://tommyhatto.com/podcast/hope-virgo/) - Tommy chats with author and mental health activist, Hope Virgo. Hope's story started back when she was a teenager, developing an eating disorder to drown out the pain of sexual abuse she suffered. Hope suffered from anorexia, which eventually let to her being admitted to a mental health hospital at the age of 17. Now,

## Categories

- [Uncategorized](https://tommyhatto.com/category/uncategorized/)
- [Chest](https://tommyhatto.com/category/exercises/exercise-chest/)
- [Back](https://tommyhatto.com/category/exercises/exercise-back/)
- [Arms](https://tommyhatto.com/category/exercises/exercise-arms/)
- [30 MINUTES OR LESS](https://tommyhatto.com/category/nutrition/30-minutes/)
- [BREAKFAST](https://tommyhatto.com/category/nutrition/nutrition-b/)
- [HIT THE SWEET SPOT](https://tommyhatto.com/category/nutrition/nutrition-c/)
- [Exercises](https://tommyhatto.com/category/exercises/)
- [Nutrition](https://tommyhatto.com/category/nutrition/)
- [Shoulders](https://tommyhatto.com/category/exercises/exercise-shoulders/)
- [Blog](https://tommyhatto.com/category/blog/)
- [Legs](https://tommyhatto.com/category/exercises/exercise-legs/)
- [Abs](https://tommyhatto.com/category/exercises/exercise-abs/)
- [Mind](https://tommyhatto.com/category/mind/)
- [Playlists](https://tommyhatto.com/category/mind/playlists/)
- [Yoga](https://tommyhatto.com/category/mind/yoga/)
- [Meditation](https://tommyhatto.com/category/mind/meditation/)
- [TOMMY'S THAI KITCHEN](https://tommyhatto.com/category/nutrition/nutrition-d/)
- [SMOOTHIES](https://tommyhatto.com/category/nutrition/nutrition-e/)
- [Podcast](https://tommyhatto.com/category/podcast/)
- [LIGHT LUNCHES](https://tommyhatto.com/category/nutrition/light-lunches/)
- [Taste of Asia](https://tommyhatto.com/category/nutrition/taste-of-asia/)
- [SUMMER DINING](https://tommyhatto.com/category/nutrition/summer-dining/)
- [VEGGIE](https://tommyhatto.com/category/nutrition/veggie/)
- [Your stories](https://tommyhatto.com/category/mind/your-stories/)
- [DRINKS](https://tommyhatto.com/category/nutrition/drinks/)
- [BURGERS](https://tommyhatto.com/category/nutrition/burgers/)
- [PANCAKE DAY](https://tommyhatto.com/category/nutrition/pancake-day/)
- [Vegan](https://tommyhatto.com/category/nutrition/vegan/)

## Podcasts

- [TALK TO ME.](https://tommyhatto.com/series/talk-to-me/)