Louise Parker's recipes will keep you fuller, longer (2024)

The news that sirloin steak, chicken, mackerel and avocados could helpdieterslose weight because they trigger a reaction in the brain which makes people feel fuller, was greeted with joy by foodies.

A study by the University of Warwickshire identified the cells in the brain - called tanycytes - which detect nutrients in food and help trigger feelings of satiety. Crucially some foods contain types of amino acids which stimulate the tanycytes more than others.

Here Louise Parker, body transformation expert and advisorto Hollywood stars, international sportsmen androyalty, brings you recipes incorporating these diet-friendly filling foods.

Smoked mackerel crudites

INGREDIENTS

• 75g smoked mackerel fillets, flakes
• Juice of ½ lemon
• 50g low-fat Greek yoghurt
• 50g low-fat cream cheese
• Handful of flat leaf parsley, chopped (optional)
• Ground black pepper
• Crudites of cucumber sticks, sliced
• Red and yellow peppers
• Celery sticks
• Sugarsnap peas

METHOD

1. Blend the smoked mackerel, lemon juice, yoghurt, cream cheese and black pepper with a fork.
2. Stir in the parsley, if using.
3. Serve with the vegetable crudités.

Louise’s Lovely Lentils

INGREDIENTS

• ¾ cup ready-made Beluga lentils, cold or warmed accorind to your preference
• 12 cherry tomatoes, halved
• ½ red pepper, cored, deseeded and chopped
• 1.2 red chilli, deseeded and chopped
• 1 cup broccoli florets, blanched
• Handful of flat leaf parsley, chopped
• 1 tablespoon good balsamic vinegar
• 1 tablespoon olive oil
• 50g (1 ¾ oz) goats’ cheese, crumbled

METHOD

1. Mix together the lentils, tomatoes, pepper, chilli, broccoli and parsley in a bowl,
2. Drizzle over the balsamic vinegar and olive oil and season to taste.
3. Top with the crumbled goats’ cheese to serve.

Chicken patties with warm pomegranate slaw

INGREDIENTS

• 125g chicken mince
• 1 spring onion, chopped
• ½ clove garlic, crushed
• ½ tsp grated lemon zest
• ½ tsp sea salt
• ½ tsp black pepper
• ½ tsp olive oil
• Pomegranate slaw
• 1 cup finely sliced Savoy cabbage
• 1 tsp groundnut oil
• ½ apple, halved, cored and sliced
• Juice of ½ lime
• 2 tbsp pomegranate seeds

METHOD

1. Mix the mince with the spring onion, crushed garlic, lemon zest, salt and pepper and then form the mixture into 2 patties.
2. Heat the olive oil in a g riddle pan over a medium heat and griddle the patties until golden and cooked through
3. To make the slaw, stir-fry the cabbage over a high heat in the groundnut oil for 6 minutes, adding a tablespoon of water every 2 minutes.
4. Remove the cabbage from the heat and add the apple, lime juice and seasoning.
5. Serve the chicken patties on the bed of warm slaw and sprinkle with pomegranate seeds.

Paul’s passion fruit chicken

Serves 4

INGREDIENTS

For The Chicken

• 1 tbsp olive oil
• 1 tbsp jerk seasoning
• 4 x 150gmini chicken fillets
• Whole Little Gem leaves, to serve

For The Dressing

• 1 tbsp olive oil
• Pulp of 4 passion fruit
• Juice of 2 limes
• Sea salt and black pepper
• Pinch of stevia

For The Salsa

• 1 handful ofcoriander, chopped
• 4 spring onions, finely chopped
• 2 red chillies, finely chopped
• 4 tomatoes, deseeded and chopped

METHOD

1. Preheat the oven to 200C/Gas6.
2. Blend together the olive oil and jerk seasoning and use this to marinate the chicken, coating it thoroughly, ideally for 1 hour (but I quite often rush it in 5 minutes).
3. Place on a baking tray and cook for 10-12 minutes until cooked through. Set aside to cool
4. Meanwhile, prepare the dressing by simply whisking together all the ingredients. Add the stevia last and only if you fancy a little sweetness as this will depend on how ripe your fruit is. Add it slowly, as too much can ruin it and you can’t take it out.
5. Now mix together all the ingredients for the salsa.
6. You can either tear up the chicken fillets into little shreds or just place them whole into little crispy lettuce leaves, top with some salsa and a little dressing.
7. Get messy and enjoy.

Cider & mustard pork

INGREDIENTS

Serves 4

For The Pork

• 1 tspcornflour
• 1 tsp English mustard powder
• Sea salt and black pepper
• 4 trimmed pork loin medallions or chops, each 150-175g (5 ½-6 oz)
• 2 tbspolive oil
• 8 shallots, finely sliced
• 50ml (scant ¼ cup) cider
• 2 tbsp wholegrain mustard
• 1 garlic clove, very finely chopped or crushed
• 150 ml ( 2/3 cup) single cream
• Handful of flat leaf parsley, chopped

For the apple sauce

• 2 Granny Smith apples, peeled and roughly chopped
• 1 Braeburn apple, skin on, chopped

For the sauteed peas and lettuce

• 200gfrozen peas
• 4-6 Cos lettuces, finely sliced
• Dash of cider

METHOD

1. Preheat the oven to 190c/Gas5
2. On a flat plate, mix together the cornflour, mustard powder and seasoning and coat the medallions or chops on both sides.
3. Heat half the oil in a large frying pan and sear each medallion for 3-4 minutes on each side, until brown.
4. Place in the oven for 15-20 minutes.
5. Put the apples in a small ovenproof dish with a dash of water and a tiny pinch of salt and cook in the oven for the same time as the pork. Simply give them a stir once they’re done.
6. While the pork and apples are in the oven, prepare the mustard sauce. Cook the shallots very gently in the remaining tablespoon of olive oil until they are soft and caramelized. Increase the heat and add the cider until it deglazes the pan. Reduce the heat and add the wholegrain mustard and garlic, season with pepper and finally add the cream.
7. Now prepare the veggies by simply throwing the frozen peas and lettuce into a wok with a little glug of cider and in 3-4 minutes they will be ready. Season to taste.
8. Sprinkle the pork with parsley and serve with the veggies, with a tablespoon or so of the mustard sauce and a dollop of apple sauce.

Roast fillet of beef with roast cauliflower & mustard sauce

Serve with a fresh green salad in the summer or serve with hot green veggies in the winter.

Serves 6

INGREDIENTS

For The Cauliflower

• 1 ½ cauliflowers, cut into florets
• 1 ½ tbsp olive oil

For The Beef

• 800g fillet of beef
• 1 tbsp olive oil

For The Sauce

• 2 tbsp mustard seeds
• ½ tbsp olive oil
• 1 tsp English mustard
• 1 tbsp Dijon mustard
• 4 tbsp full-fat crème fraiche
• 4 tbsp 0% Green yogurt
• Juice of 2 lemons, plus a pinch of finely grated unwaxed lemon zest

METHOD

1. Preheat the oven to 240c/Gas 9
2. First tumble the cauliflower florets into a roasting tin and cover well with the oil, 1 teaspoon of salt and 1.2 teaspoon of black pepper.
3. Place in the bottom of the oven and roast for 35 minutes until golden.
4. Pat the beef dry with kitchen paper and rub well with the olive oil, 2 teaspoons more salt and 1 teaspoon more black pepper.
5. Now for the sauce. Fry the mustard seeds in the oil in a saucepan over a medium heat – lid on or they will pop all over the kitchen – for 2 minutes.
6. Remove the seeds and set aside, Increase the heat to high and sear the beef on all sides until browned.
7. Place the joint in a roasting dish in the middle of the oven and cook for 20 minutes for medium rare.
8. While the cauliflower and beef are in the oven, finish the sauce. Combine all the ingredients except the mustard seeds in a bowl and whisk, adding the mustard seeds once they have cooled. Taste and adjust the seasoning.
9. Once cooked, allow the beef to rest, covered with foil for 15 minutes.
10. Carve and serve alongside the roasted cauliflower, drizzled with the mustard cream.

Recipes fromThe Louise Parker Method: Lean for Life and The Louise Parker Method: Lean for Life: The Cookbook, both published by Mitchell Beazley and available on books.telegraph.co.uk.

Related Topics

• Dieting,
• Healthy food