Ready to eat cleaner this year without sacrificing flavour? James Duigan, founder of Bodyism and author of the bestselling Clean & Lean series, shares his favourite ways to cook so your meals stay full of nutrients, goodness and taste — just the way nature intended.
Baking
A simple, wholesome way to cook using dry heat in the oven. To make it Clean and Lean, add a splash of stock or water and plenty of natural flavour boosters like lemon, garlic, herbs, and spices. Slow baking makes meat incredibly tender and infuses it with delicious, aromatic goodness.
Blanching
The secret to crisp, colourful, nutrient-rich vegetables. Just boil your veggies for a minute or two, then plunge them into icy water to stop the cooking process. Reheat quickly in boiling water before serving for perfect texture and taste. (And yes, Blanche would make a lovely name for a lady!)
Frying
Frying often gets a bad rap, but when done right, it can be both healthy and delicious. Heat a little coconut oil and toss in your favourite Clean ingredients like chicken, fish, or fresh vegetables. The trick? Use the right oil, avoid over-frying, and cook just until tender. It’s perfect for omelettes too!
Grilling
Fast, flavourful, and nutrient-friendly — grilling is one of James’s go-to methods. It’s ideal for meat, fish, or vegetables, locking in the natural juices while giving food that irresistible charred edge.
Steaming
If you want to retain maximum nutrients, this is the winner. Steaming preserves the goodness, texture, and flavour of your food — whether it’s fish, veggies, or even fruit. You can use a traditional steamer or simply place a sieve over a pot of boiling water with a lid on top. (James isn’t a fan of microwave steaming — “it tends to zap more than it nourishes!” he jokes.)
The Clean & Lean Takeaway
Healthy cooking doesn’t have to be complicated — it’s all about choosing methods that honour the food’s natural flavour and goodness. With a few simple tweaks, you can make every meal Clean, Lean, and absolutely delicious.
