5:2 Vegetarian: Over 100 Easy Fasting Diet Recipes
Format: PDF / Kindle (mobi) / ePub
100 quick, simple, and satisfying meals each under 300 calories that are ideal for matching the 5:2 fasting lifestyle—includes options for vegetarians, vegans, and coeliacs
The 5:2 Diet, also known as The Fast Diet or Intermittent Fasting Diet, is hugely effective for weight loss and improving well-being. Celia Brooks has created this book to make fast days interesting, fun, and painless. Everything here is healthy and vegetarian, with many vegan-friendly and gluten-free recipes. The recipes are all quick, satisfying, and nutrient-rich, yet all under 300 calories. If the reader is also cooking for non-fasters, there are suggestions for multiplying and bulking out the meals. With advice on meal planning and stocking the kitchen, detailed nutrition counts, and easy and delicious fast-day recipes for breakfast, snacks, main meals, flavor bombs, and drinks, this is the book to change a dieter's life, for good. Includes dual measurements.
saffron, making it less pale and more interesting, but you could omit it. PREP & COOK TIME: 20 MINUTES SERVINGS: 2 LARGE 500ml/18fl oz/2 cups soup stock or 500ml/18fl oz/2 cups water + 2 tsp stock powder 100g/3½oz leek 100g/3½oz courgette (zucchini) 100g/3½oz cauliflower 100g/3½oz/⅔ cup broad (fava) beans, fresh or frozen 1 egg 1 tbsp fresh lemon juice, plus extra to serve large pinch of saffron strands sea salt and freshly ground black pepper fresh chopped parsley, to serve
a steady exercise regime. Then, in mid-September 2012, I stumbled across Dr Michael Mosley’s BBC Horizon documentary online and decided to give the 5:2 discipline a try. Some weeks I cheated and, as always, I enjoyed an excessive Christmas period. Within 4 months I lost 20 pounds and have now reached my ideal weight, but I’m still keeping up with 5:2. It requires patience, but by losing weight slowly, you’re more likely to keep it off. Once you achieve your goal, you’ll never want to turn back.
in the fridge for up to 3 days; cook the cabbage leaves just before serving. The mixture can also be frozen; reheat in the microwave. \\ Feed the non-fasters: Multiply ingredients as necessary and serve with wholegrain rice. Top with crème fraîche. EGGS POACHED IN RED PEPPER SAUCE 174 CALORIES PER SERVING Gluten-free \\ Dairy-free NUTRITIONAL INFO PER SERVING: 8g fat, of which 2g saturates 15g carbohydrate, of which 14g sugars \\ 10g protein \\ 0.4g salt \\ 4g fibre Inspired by the Middle
Parmesan. Cook until the underside is light golden, about 2 minutes, then place the pan under the grill until the top is set, about 1–2 minutes, and serve. FETA, OLIVE & DILL FRITTATA 269 CALORIES PER SERVING Gluten-free NUTRITIONAL INFO PER SERVING: 20g fat, of which 8g saturates 0.3g carbohydrate, of which 0.3g sugars \\ 23g protein \\ 2.9g salt \\ 1g fibre An awesome Greek-style combo. If reduced-fat feta isn’t available, use ordinary feta and add 37 cals. In the absence of fresh dill,
ginger and cinnamon. In this chapter, you’ll find suggestions for hot and cold drinks, along with some tonics that studies have shown might actively suppress appetite. FRIDGE TEA Since I started making this on fast days, it’s become an everyday drink. I use a cleaned 2-litre/3½-pint plastic juice bottle with a wide mouth (4cm/1½in; the wide mouth makes it easy to deposit and remove the tea bags). Every evening, I fill it with fresh cold tap water and pop in 3 herbal teabags, close it tightly,