The Sunday Cook Up

During this lesson you will learn to cook a full Sunday roast and recipes for 3 other roasts, prepare some of your early morning routine, learn how to make healing Tom yum soup and prepare some of your evening meals – all in around 2 hours.

Equipment wise you’ll need;

3 baking trays
Normal pots and pans
Knives and chopping boards, one for meat the other for veggies
A handheld blender
Normal kitchen utensils tin openers, garlic press and so on

Food wise you’ll need;

An organic chicken
Sweet potatoes
Red jerseys
Red onions
Savoy Cabbage
Hoi sin sauce
Garden Peas and fresh cranberries or pre-made cranberry sauce
Cooking wine (cheap wine)

For next weeks stir fry and today’s Tom yum soup;

Stock made from today’s chicken carcass and all the vegetable peeling
Boneless skinless chicken
Fresh Chilli
Cheap white wine or cooking wine
Ginger or Thai ginger (galangal)
Chinese mushroom
Mixed peppers
1 can of water chestnuts
1 can of bamboo shoots
Chicken stock
Bean sprouts
Soy sauce
1 pot of Tom Yum Soup paste   

Ingredients for the other Roast recipes are included next to that recipe.


Roast Chicken and Portuguese potatoes with Savoy cabbage in hoi sin sauce and fresh garden peas.

To prepare the chicken place on a baking tray and put slivers of garlic into the flesh of the chicken, put a lemon or onion or ½ each inside the chicken for extra flavour.

As you are preparing chicken you should now move onto the stir fry marinade. Take the boneless skinless breasts and slice them into small slivers, crush 6 cloves of garlic into the white wine (enough to cover the chicken you are preparing) and add chilli and ginger. Put this whole mixture into the fridge.

Once the all the chicken’s prepped stick the roast chicken into the oven on about 160c. With a few potatoes sliced in half around the bird.

Now wash your hands.

Slice up all the remaining potatoes, depending on appetite and how many people you are catering for, add red onions, a handful of whole pepper corns and a few unpeeled cloves of garlic put these in with the potatoes, drizzle in a generous amount of olive oil.

These two items will take around 90 minutes to cook.

Whilst they are cooking finely chop the Savoy cabbage and set aside. Then spend some time chopping all the veggies you’ll need for the stir fry during the week.  If it’s tomorrow that you are eating the stir fry simple box up these veggies and pop them in the fridge with a little lemon juice to protect them.  If it’s later in the week then pop them all in the freezer.  When you chop up these veggies you can experiment with different shapes and sizes.

Put the peas in a small amount of water in a pan and put the Savoy cabbage in a deep frying pan also with a small amount of water. You need to start cooking the Savoy cabbage around 20 minutes before the chickens done and the peas around 10 minutes.

Next pour off some of the fat which has come from the chicken, we’ll use this to make the gravy.  Add some of the cooking wine a few cloves of garlic and some hot water and 2 stock cubes, keep this simmering whilst the rest of the roast finishes cooking.

Beef Casserole


1 kilo best quality braising or stewing steak, diced
Vegetable oil
2 carrots, cut into ½” pieces
2 large onions, chopped
1 leek, cut into ½” slices
1 stick of celery, cut into ½” pieces
1 tablespoon flour
4 cloves garlic, finely chopped
1 teaspoon mixed herbs or herbes de provence
1 tin chopped tomatoes
1 large glass red wine
Salt and pepper

1 kilo desiree potatoes, peeled and cut into 2 inch pieces.
100-200ml milk (depending on how soft you like your mash)
50ml olive oil or melted butter
Salt and pepper to taste
2 tablespoons finely chopped chives

400g fine French beans, topped and tailed
25 grammes butter, melted


For the casserole:

Preheat oven to 150 degrees Centigrade.  Season the meat with salt and pepper. Heat a large, heavy bottomed casserole until very hot.  Put in about 1 tablespoon oil and then about 1/3 to ½ the meat. (Make sure the meat is not more than one layer deep, or it will boil, not colour)  Cook until browned on all sides, and keep to one side.  Repeat until all the meat is browned.  Put the vegetables in the same pan with a little extra oil and cook for about 5 minutes until softened and slightly browned.  Stir in the flour and cook for a further 30 seconds.  Pour in the wine and stir until thickened.  Add the tomatoes, herbs, garlic and the browned meat.  Add about 1 teaspoon salt and plenty of fresh ground black pepper.
Bring to the boil and put in the oven to cook for about 2 hours until the meat is tender.

For the potatoes:

Put the potatoes into a large pan and cover with cold water.  Add about 2 teaspoons salt and bring to the boil.  Boil for about 20 minutes until the potatoes are cooked all the way through.  Meanwhile heat the milk and oil/butter in a small pan until hot but not boiling.  Strain the potatoes into a colander and leave to dry off for a couple of minutes.  Put back into the pan and mash until smooth.  Gently whisk the milk into the potatoes, until they are as soft as you like it.  Season with salt and pepper to taste and stir in the chives at the last moment.

For the beans:

Bring a pan with salted water to the boil.  Cook the beans for 6-8 minutes, depending on thickness.  Drain and mix in the butter.

Roast Lamb

For the lamb:

1 leg of lamb, boned and rolled (get your butcher to do this for you)
1 large onion
4 cloves garlic
50ml olive oil
75ml white wine
2 tablespoons picked rosemary
Salt and pepper

300g couscous
Tomato juice
30ml olive oil
Salt and pepper
10ml white wine vinegar
½ teaspoon flaked chillis
1 dessertspoon sugar
Small handful of chopped coriander leaves

4 red peppers
4 yellow peppers
2 red onions
1 pinch saffron
2 bay leaves
4 cloves garlic
75ml white wine
50ml olive oil


For the lamb:

Put the onion, garlic, wine, rosemary, oil, salt and pepper into a blender and blend until smooth.  Make slashes about ½” deep all over the meat, being careful not to cut the string.  Rub the marinade all over the meat and push some into the centre, where the bone used to be.  Leave to marinade for up to 24 hours.  Remove the excess marinade and put in a small pan.  Cook the lamb in a preheated oven at 175 degrees Centigrade for about 1 hour, depending on your preference.  To test, insert a skewer to the centre of the meat. Remove and test the temperature on your top lip.
Rare = blood temperature
Medium = very warm
Well done = steaming hot
Bring the marinade to the boil and cook for about 10 minutes or so until a thick sauce consistency is achieved.

For the couscous:

Measure the cous cous and put an equal amount of half water, half tomato juice in a pan with the, salt, pepper, chilli, oil, vinegar and sugar and bring to the boil.  Add the couscous, and cook for about 30 seconds, stirring all the time.  Cover the pan with tin foil and leave for about 10 minutes.  Break up the couscous with a fork and stir in the coriander.

For the stewed peppers:

Cut the peppers in half and remove the seeds and stem.  Cut into rough 1” squares.
Peel and chop the onions into 1” pieces.  Peel and thinly slice the garlic.
Heat a large saucepan until hot and add the oil.  Fry the peppers and onions until slightly browned.  Add the wine, saffron, bay leaves, garlic, salt and pepper and cook for a couple of minutes.  Reduce the heat and cover with a lid.  Cook slowly for about half an hour until very soft.  If needed, remove the lid to reduce the liquid.   Remove the bay leaves.

Roast Pork


4 large lean pork loin chops
1 tablespoon Cajun spices
Olive oil

1 kilo new potatoes
50ml olive oil
Coarse sea salt
1 teaspoon finely chopped fresh thyme
3 cloves garlic, finely chopped

2 punnets cherry tomatoes, washed
2 tablespoons balsamic vinegar
2 bunches asparagus

1 bunch of basil
75 ml sunflower oil
a pinch of salt


For the chops:
Rub about 1 tablepoon of oil and the spices into the pork chops and leave to marinade for a couple of hours.  To cook, heat a griddle pan until very hot.  Cook the chops for about 1 minute on each side, until well marked. Finish off in the oven for about 10-15 minutes, depending on thickness.
For the potatoes:

Cut the potatoes in half.  Mix with the oil and thyme and season with the coarse salt and pepper.  Cook in a preheated oven at 175 degrees for about 40 minutes.  After about 30 minutes mix in the garlic.  Stir occasionally to stop the tops burning.

For the asparagus:

Cut the asparagus to about 5” long.  Bring a large pan of heavily salted water to the boil and drop in the asparagus.  Cook for 5 minutes and plunge into iced water.  When cold, drain off.  Heat a frying pan and add about 2 teaspoons oil.  Fry the asparagus unil slightly browned. 

For the cherry tomatoes:

Heat a large frying pan and add about 1teaspoon of oil.  Add the cherry tomatoes , season with salt and pepper and cook until slightly charred.  Add the balsamic vinegar and cook for another minute or so.

For the basil oil:

Pick off the leaves and put in a blender with the oil and salt.  Blend until smooth.


Matt Lovell – Elite Sports Nutritionist

Matt Lovell - Elite Sports 

Matt Lovell is an Elite Sports Nutritionist. He has worked with the England Rugby Team since 2002 and also currently works with 4 premiership teams and UK Athletics team as they prepare for the Olympic Games in London in 2012..  His primary website is  chock full of useful Sports Nutrition information and if you leave a question Matt’s really good at getting back to you.

Matt has written a comprehensive guide on Preparing for a Big Event, the popular Fat Loss Program Four Week Fat Loss and Regenerate a Muscle Building Nutrition program.


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