Why 15 minutes is enough time to change your life

He’s become a global phenomenon, with 4.7 million followers on Instagram as well as being awarded an MBE for his efforts in getting us moving during lockdown.

Wicks has channelled his wisdom into his latest book, Feel Good In 15, with a whole host of quick recipes, 15-minute workouts and more.

A quarter of an hour might not seem like much, but he’s convinced it’s enough time to change your life.

“In this world, we live in now, where time is so short and people are so busy and so hectic with the way we live, 15 minutes is a manageable amount of time to do one thing productive, which could be anything from doing a quick little workout, doing some meditation, doing some journaling, or even calling up a family friend and having a chat while you go for a walk.”

These are what Wicks calls “daily wins” and he says they can be “a catalyst for more change”.

Cacio e pepe beans ‘n’ greens

Ingredients:

(Serves 2)

1tbsp extra-virgin olive oil

1 shallot, finely chopped

4 garlic cloves, grated or finely chopped

400g tin of butter beans

Half a tbsp freshly ground black pepper

40g Parmesan, finely grated, plus extra to serve

1tbsp red wine vinegar

150g Tenderstem broccoli

100g kale

Method:

1. Get the kettle on.

2. Heat the oil in a deep frying pan, then sauté the shallot for two to three minutes until softened, stirring regularly. Add the garlic and fry for one minute until fragrant, then throw in the tin of butter beans, along with any liquid from the tin. Bring up to a simmer, add the pepper, Parmesan and red wine vinegar. Don’t skimp on the pepper here – it’s the main flavour, and you want it to be almost spicy.

3. Pour the boiling water into a saucepan and boil the broccoli and kale for two to three minutes until tender. Drain, season well and set aside.

4. Serve the beans in two bowls, topped with broccoli and kale with a little bit of extra Parmesan.

Saucy spring onion chicken

Ingredients:

(Serves 4)

1tbsp vegetable oil

640g chicken mini fillets

40g cornflour

5tbsp oyster sauce

4tbsp soy sauce

2tbsp honey

2 bunches of spring onions, finely sliced

4 garlic cloves, grated

Thumb-sized piece of fresh ginger, peeled and grated

200–400ml water

Juice of 1–2 limes, plus wedges to serve

Method:

1. Heat the oil in a large frying pan or wok and fry the chicken over a high heat for three to four minutes, so it gets some nice golden colour.

2. While the chicken is browning, whisk together the cornflour, oyster sauce, soy sauce and honey in a small bowl. Set aside.

3. Scatter in most of the spring onions, setting aside some to garnish, along with the garlic and ginger and stir-fry for one minute until fragrant.

4. Pour in the cornflour-soy mixture and coat the chicken and veg, then add the water, bring up to the boil and let the whole thing bubble away and get thick and glossy.

5. Season with lime juice, to taste. Serve with rice and lime wedges and scatter with the remaining spring onions.

Stovetop plum crumble plumble

Ingredients:

(Serves 2)

300g plums (approx. 4), stones removed

1tbsp, plus 20g demerara sugar

1/2tsp vanilla extract

30g salted butter

30g hazelnuts, roughly chopped

40g porridge oats

20g plain flour

1tsp ground cinnamon

Method:

1. Add the plums, the one tablespoon of sugar and vanilla extract to a small saucepan with two tablespoons of water. Cook over a high heat with the lid on for five minutes, then take off the lid and reduce the heat, cooking for a further two to three minutes, until the fruit is soft.

2. In a frying pan, add the remaining demerara sugar, butter, hazelnuts, oats, flour and cinnamon and cook, stirring regularly, until golden and crisp, about 10 minutes.

3. Divide the fruit between two bowls and sprinkle with the crumble mixture to serve.

Feel Good In 15 by Joe Wicks is published by HQ. Photography by David Loftus. Available now