5:2 Lifestyle: More Than 100 Recipes Plus 4 Weeks of Menu Plans
Delphine de Montalier, Charlotte Debeugny
Format: PDF / Kindle (mobi) / ePub
The growing popularity of the 5:2 intermittent fasting diet is not doubted. Increasing numbers of advocates embrace its flexibility: you choose which two days of the week are your 'fast' days; you lose weight and the diet is sustainable and healthy over the long-term, unlike many other diets.
This book has 100 recipes, 4 weeks of sample menus and is packed with tips on how to integrate the 5:2 diet into your lifestyle. It explains the benefits of intermittent fasting and how it works-both for weight loss and also for health-and sets out the Golden Rules for the non-fast days.
There are 30 recipes for fast days that are 500 calories and under. These 'Super 500' recipes are composed of wholegrain fibre to slow digestion, protein, healthy fats and fresh vegetables for delicious food with all-important texture, colour and taste, so fasting day food is tasty and satisfying.
serve the soup steaming hot with a little parmesan and the hazelnut oil. Second meal: reheat the soup and add the kasha to the boiling soup. It will stay a little crunchy, but it’s delicious that way. It’s ready! Veggie version: leave out the pork and increase the kasha in the dish. 45 g (1½ OZ) KASHA 156 (653) (ROASTED BUCKWHEAT) TOTAL 477 (1996) VARIATION FOR MEN 75 G (2½ OZ) KASHA 264 (1105) (ROASTED BUCKWHEAT) TOTAL 585(2448) Divide the kasha between the two meals.
to one portion. Second meal: mix the raw tuna with the rest of the noodles. Serve each meal with a few salad leaves. It’s ready! Tip: this dish is even better after it has marinated for a few hours in the refrigerator. It’s even better to make it the day before and mix in the herbs and salad leaves just before eating. NUTRITIONAL INFO Prawns are low in fat and a rich source of protein—100 g (3½ oz) prawns contains about 20 g (¾ oz)protein and less than 2 g (1/16 oz) fat. BURGHUL & RAW
(8) 1 TABLESPOON TOMATO SAUCE (KETCHUP) 10 (42) 25 ML (¾ FL OZ) SOY CREAM (FOR COOKING) 43 (180) 6 CORIANDER (CILANTRO) SPRIGS, CHOPPED 3 (13) TOTAL 172 (719) GLUTEN-FREE ♦ Preparing my meal Pick over the spinach, removing the stems and any damaged leaves. Wash and drain, then chop it coarsely. Heat a wok or large frying pan over medium heat, add the onion, cumin, cardamom, cinnamon, bay leaf, clove, tomato, garlic and ginger. Cook, stirring, for 2 minutes. Add the spinach, stir
cooked when it’s translucent and perfectly sticky. Variation: you can replace the salmon with very fresh raw sea bream or tuna, or large cooked prawns (shrimp). Shopping: you can find black sesame seeds in organic food stores; alternatively, use standard sesame seeds, lightly toasted in a frying pan. fish & peas SERVES 4 PREPARATION TIME: 10 MINUTES COOKING TIME: 23 MINUTES INGREDIENTS 400 g (14 oz) shelled peas, or 1 kg (2 lb 4 oz) in their pods 8 cherry tomatoes 60 g (2¼ oz)
to prepare the red mullet fillets and make sure all the bones are removed. Wash and peel the vegetables (you can leave the skin on organic zucchini). Cut the vegetables into chunks and steam them for 20 minutes. Put them in a bowl with the olive oil, season with salt and pepper and crush them all together to make a lovely mash. Keep some solid pieces or not, according to taste. Mix in the semi-dried tomatoes and basil. Rinse and wipe dry the mullet fillets. Place a large sheet of baking paper in