FAST 800 MENUS
All these suggested menus add up to around 800 calories a day. Don't obsess too much about the exact calories as the reality is that the amount we absorb varies from person to person and depends on the nature of the food we are eating. Pick and choose from the planners, whether you are doing the Very Fast 800 or the New 5:2, and feel free to swap meals around and have your main meal for lunch and vice versa. Calories, if you need them, are on the recipe pages.
Meal planner for 3 meals a day - week 1
Dinner
Day Breakfast
Lunch
Easy Bacon and Egg
Hummus in a Hurry (p179)
Chicken Coconut and Lentil Curry (p220)
Muffins (p172)
Speedy Eggs and Avocado (p175)
Sliced Ham with Purple Slaw (p186)
Prawn Korma with Coconut Cauli Rice (p 228)
Steak with Porcini Mushrooms
Creamy Green Smoothie (p177)
Dark Rye Bread with Egg and Spinach (p183)
(p216)
Vegan Rogan Josh (p230)
Porridge with Pistachio and Chia (p174)
Sardines Roasted in Red and Yellow Capsicums (p200)
Spanish Eggplant Stew with Chorizo (p213)
Boiled Eggs with Spiced Asparagus Soldiers (p171)
Root Veg and Turmeric Soup (p194)
Low-carb Stir-fried Peppered Chicken (p218)
Quick 'n' Easy Pea and Spinach
Turmeric Spiced Mushroom Omelette (p184)
Soup (p193)
Sausage with Mushrooms and Spring Greens (p219)
Baked Salmon and Eggs with Chives (p173)
Instant Miso Soup with Mushrooms and Greens (p192)
257
Meal planner for 2 meals a day – week 2
Day Breakfast
Lunch
Pearl Barley and Pumpkin Seed Salad (p208)
Dinner Peppered Roast Cod with Nutty Broccoli (p224)
9
Porridge with Pistachio and Chia (p174)
Speedy Chinese Salmon Stir-fry (p210)
10
Pasta and Pesto Salad Jar (p207)
Prawn Korma with Coconut Cauli Rice (228)
11
Baked Salmon and Eggs with Chives (p173)
Low-carb Stir-fried Peppered Chicken (p218)
112
Minted Avocado and Chickpea Salad (p201)
Sausage and Mushrooms with Spring Greens (p219)
13
Porridge with Pistachio and Chia (p174)
Chicken Coconut and Lentil Curry (p220)
14
Easy Bacon and Egg Muffins (p172) with Red Lentil and Coconut Soup (p195)
Minced Pork and Snow Pea Stir-fry with Noodles (p190)
Meal planner for 2 meals a day - week 1
Day Breakfast
Smashed Avo on Dark Rye Bread (p182)
Lunch
Dinner Sausage and Mushrooms with Spring Greens (p219)
Chilli Lime Tuna with Beans and Diced Mango (p222)
Prawn Korma with Coconut Cauli Rice (p228)
3
Baked Salmon and Eggs with Chives (p173)
Low-carb Stir-fried Peppered Chicken (p218)
Lentil Pomegranate and Feta Salad (p206)
Balsamic Fried Pork Steak with Garlicky White Bean Mash (p214)
5
Spanish Eggplant Stew with Chorizo (p213)
Speedy Eggs and Avocado (p175) & 1 Banana and Cranberry Lunchbox Bar (p248)
Mackerel Beetroot and Red Onion Salad (p204)
Peppered Roast Cod and Nutty Broccoli (p224)
Turmeric Roasted Cauliflower with Dhal (p232)
Porridge with Pistachios and Chia (p174)
Meal planner for 3 meals a day - week 2
Day Breakfast
Spiced Mango Smoothie (p177)
Lunch Minced Pork and Snow Pea Stir-fry with Noodles (p190)
Dinner Barramundi Steamed with Thai Spices (p226)
Porridge with Pistachios and Chia (p174)
Tapenade with Feta (p180)
Speedy Chinese Salmon Stir-fry |(p210)
10
Boiled Egg with Spiced Asparagus Soldiers (p171)
Red Lentil and Coconut Soup (p195)
Prawn Korma with Coconut Cauli Rice (p228)
Tapenade with Feta (p180)
11
Turmeric Spiced Mushroom Omelette (p184)
Pasta and Pesto Salad Jar (p207)
Garlic Prawns with Mixed Zucchini and Spaghetti (p198)
12
Baked Salmon and Eggs with Chives (p173)
Crunchy Zucchini Canapés 3 Ways (p181)
Mackerel Beetroot and Red Onion Salad (p204)
13
Tomato and Basil Omelette (p176)
Roasted Radicchio with Mustard and Walnuts (p238)
Lemon and Thyme Chicken Kebabs (p188)
14
Speedy Eggs and Avocado (p175)
Miso Eggplant 'Steaks' with Carrots and Cashews (p202)
Boiled Eggs with Spiced Asparagus Soldiers
230 Cals
serves 2
A fabulous light breakfast that is full of flavour.
250g asparagus spears
4 eggs
1/2 tbsp olive oil
large pinch of ground cumin or smoked paprika
1. cut or break off the woody ends of the asparagus and blanch the spears in a pan of boiling water for 3 minutes. Drain them and set them aside.
2. Heat a small pot of water to a rolling boil. Add the eggs and cook them for 6-7 minutes for a soft yolk.
3. Meanwhile, heat a griddle pan on the stove top.
Toss the asparagus spears in the olive oil and sprinkle them with the cumin or paprika and some salt and black pepper. Cook them on the griddle for 3-4 minutes, turning them a few times, until they are tender and slightly charred.
4. Serve the eggs in egg cups, with the Griddled asparagus for dunking!
MORE SUBSTANTIAL: (additions show calories per portion);
add a large handful of spinach, tossed for 1-2minutes in a on stick pan until it wilts (insignificant cals; add 37 cals if you use 1 tsp butter, or 27 cals for 1 tsp olive oil)
Baked Eggs 2 ways:
These muffins' taste equally delicious hot from oven or popped in a lunchbox to eat later.
Easy Bacon and Egg Muffins
280 cals
Serves 2
4 rashers of streaky bacon
4 eggs
10g Parmesan, grated
1. Preheat the oven to 200°C/180°C fan/gas mark 6.
Lightly grease 4 holes of a metal or silicone muffin tray. Or use oven-safe ramekins, lightly greased.
2. Cut the bacon rashers in half then lay them, criss-crossed, in the muffin holes.
3. Crack 1 egg into each hole.
4. Sprinkle the Parmesan on top, along with some
freshly ground black pepper. Bake them for 15 minutes for a soft yolk or 20 for a hard yolk.
MORE OPTIONS: add 2–3 tbsp sliced cooked chestnut mushrooms diced and dry-fried in a (insignificant cals), or fried in 1/2 tbsp olive oil (add per person).
2–3 tbsp sliced cooked greens or 3 large chestnut mushrooms diced and dry-fried in a non-stick pan (insignificant cals), or fried in 1/2 tbsp olive oil (add 30 cals per person)
Baked Salmon and Eggs with Chives
300 cals Serves 2
Salmon provides a healthy omega-3 boost for your brain and circulation, and helps reduce inflammation.
150g smoked salmon
handful of baby spinach or leftover greens, chopped
4 eggs
1 tbsp chives, chopped (optional)
20g Parmesan, grated
1. Preheat the oven to 200°C/180°C fan/gas mark 6. Lightly grease 4 holes of a metal or silicone muffin tray. Alternatively, use oven-safe ramekins, lightly greased.
2. Line the 4 holes with the smoked salmon.
3. Place the spinach in a bowl. Using a fork, lightly whisk in the eggs, chives and some ground black pepper.
4. Divide the mixture between the 4 holes. Sprinkle over the grated Parmesan and some more black pepper and bake for 15 minutes, or until the eggs look set.
MORE SUBSTANTIAL: serve them with extra leafy greens such as rocket or baby salad leaves on the side (insignificant cals).
Porridge with Pistachio and Chia
370 cals
Serves 2
Creamy porridge with a hint of exotic cardamo and the added benefit of chia, a superfood high in nutrients, fibre and protein.
4 tbsp rolled oats
300ml milk
1 tbsp chia seeds
2 tsp cardamom seeds handful of chopped pistachios
1. Place all the ingredients in a pan and bring it to the boil. Reduce the heat and let it simmer for 6-8 minutes, stirring occasionally, until the porridge is thick and creamy.
MORE SUBSTANTIAL: serve it topped with a handful of raspberries, blueberries or the pulp of a passion fruit (add 15 cals for 40g).
Speedy Eggs and Avocado 290 cals Serves 1
This is one for people who say they don't have time to cook eggs for breakfast - prepare them the day before, then assemble the dish in the morning.
2 eggs
1/2 avocado
squeeze of lemon
1. Cook the eggs for 6–7 minutes in a pan of boiling water, then place them under cold running water. Peel them and put them in the fridge (if you're preparing them in advance).
2. In the morning, peel, stone and slice the avocado. Place it on a plate and squeeze the lemon juice over it.
3. Cut the eggs into quarters. Mix them with the avocado slices and some seasoning.
MURE SUBSTANTIAL: serve the mixture on a slice of rye bread (add 55 cals) or wholemeal sourdough toast (add 72 cals).
Tomato and Basil Omelette
240 cals
Serves 1
Get the day off to a healthy start with this cla Mediterranean-style omelette.
2 large eggs
1/2 tbsp olive oil
3 cherry tomatoes, halved
4-5 basil leaves, shredded
1. Beat the eggs in a bowl with a fork. Add a little seasoning.
2. Heat the oil in a small frying pan and cook the cherry tomato halves for 2 minutes.
3. Add the basil, cook for a further 20 seconds, then pour in the eggs, swirling them around the pan with a wooden spatula.
4. Once the omelette starts to set, loosen the edges and fold it over. When it is lightly golden, slide onto a warm plate to serve.
MURE SUBSTANTIAL: serve it with a large handful of baby salad leaves or rocket (insignificant cals, unless you us dressing, such as the olive oil and cider vinegar dres on p244 – add 100 cals).
ing
Creamy Green Smoothie
165 cals
Serves 2
1/2 cucumber, chopped
2 celery stalks, chopped
1 kiwi fruit, chopped
1 egg*
2 tbsp extra-virgin olive oil
Blitz all the ingredients together in a blender with some seasoning and 150ml water. Pour it into 2 glasses and serve immediately.
* Many Australian food safety organisations urge caution when using raw unpasteurised egg products due to a risk of salmonella food poisoning. Children, the elderly, pregnant women, the ill and infirm are especially at risk.
Spiced Mango Smoothie
190 cals
Serves 2
1 large mango, stoned, peeled and cut into chunks
1 tbsp full-fat Greek yoghurt
300ml almond milk
zest and juice of 1/2 orange
2cm root ginger, peeled and grated
1/4 tsp ground cinnamon, plus extra to serve
large pinch of ground turmeric
Blitz all the ingredients together in a blender. Pour it 2 glasses and serve it with some ground cinnamon.
Hummus in a Hurry
205 cals
Provides 4 portions
An almost instant meal which fills the gap and tastes great served with some crunchy vegetables. Don't worry about the generous amount of olive oil – it adds to both the taste and the health benefits.
200g tinned chickpeas
2 tbsp lemon juice (or more to taste)
2 1/2 tbsp extra-virgin olive oil
1/2 tbsp tahini
2 garlic cloves, chopped
1. Drain the chickpeas, reserving the water.
2. Blend all the ingredients together, except for 1/2 tbsp olive oil.
3. Add a little of the reserved chickpea water if needed to get the desired consistency. Season the hummus with salt and ground black pepper to taste.
4. Drizzle the remaining olive oil on top, along with some cumin seeds or paprika, if you wish. Serve with crispy vegetable crudités, such as sticks of celery, cucumber and zucchini, baby asparagus, and cauliflower or broccoli florets, all of which contain very few calories and are a good source of fibre, so can be eaten almost freely.
Tapenade with Feta
138 cals
Serves 2
Olive paste can have an overwhelmingly intense sharp taste, but combined here with feta, it makes a delicately tangy, creamy spread. Delicious on coin-shaped slices of zucchini as canapés, or spread on seeded crackers - or simply served as a dip.
50g feta
50g pitted olives, from a jar or tin, drained
1 tbsp olive oil
Blitz the ingredients together with a hand-held blender in a small bowl, leaving some chunky bits of olive.
NON-FAST DAYS: just eat more of it!
Crunchy Zucchini Canapés 3 ways
Serves 4
The new blini. So easy and so healthy too. You don't have to count the calories in the zucchini, as they are so low as to be insignificant. Top the slices with flavoured cream cheese, pickled fish, chives, Quick Pickled Fennel and Radishes (see page 237) or whatever healthy leftovers you can assemble from the fridge. Finish them off with a spoonful of homemade sauerkraut or kimchi (see page 240-41).
1/2 medium zucchini, sliced approx. 1/2cm thick
Toppings:
• 1 tbsp (25g) Tapenade with Feta (see page 180) 62 cals
• 1 tbsp (25g) Hummus in a Hurry (see page 179) 46 cals
• 1 tbsp Smashed Avocado (see page 182) 103 cals
Dark Rye Bread 2 ways:
Most breads, including many “brown' varieties made with highly processed flour, from which majority of the beneficial nutrients and fibre ho been removed. Although 'brown' bread may contain healthy wholegrains or seeds, these are often token in quantity. Wholegrain dark rye is usually higher in fibre. If you find the taste of dark rye bread too strong, look for the lighter versions. Alternatively, use seeded wholemeal or brown sourdough bread.
Smashed Avocado on Dark Rye Bread
290 cals
Serves 2
1 large avocado, peeled and stoned
juice of 1/2 small lemon
1 tbsp extra-virgin olive oil
2 thin slices of rye bread
2 tbsp pumpkin or sunflower seeds, toasted
1. Roughly mash the avocado in a bowl with the lemon juice and oil, leaving some chunky bits.
2. Season it with salt and black pepper and spoon it onto the slices of rye bread.
3. Spinkle the toasted seeds over the top before serving.
Dark Rye Bread with Egg and Spinach
240 cals
Serves 1
2 eggs
1 tsp butter or olive oil
2 handfuls of spinach
1 slice of rye bread, toasted
1. Either poach the eggs in boiling water for 4 minutes or scramble them.
2. Meanwhile, melt the butter or oil in a non-stick frying pan over a medium heat and add the spinach. Cook it briefly, just until it wilts, then
spoon it onto the toast.
3. Place the egg on top. Season to taste with a little salt and plenty of ground black pepper.
TIP: for extra flavour add a few drops of Tabasco sauce or a pinch of cayenne pepper.
Turmeric Spiced Mushroom Omelette
210 cals
Serves 1
Enjoy this lightly spiced, super-healthy omelette for breakfast, lunch or supper.
1 tsp coconut oil or butter
2 chestnut mushrooms, diced
1 spring onion, diced
1/2 tsp ground turmeric
1/4 tsp chilli flakes, to taste
2 large eggs, lightly whisked
small handful of fresh coriander, chopped
1. Place the oil or butter in a small frying pan over a medium heat and cook the mushrooms and spring onion for 3-4 minutes.
2. Stir in the turmeric and chilli, then after another minute, pour in the eggs along with some seasoning.
3. Stir the eggs lightly. Leave them to cook gently for a few minutes, until they begin to set but they are still slightly soft and runny on the surface.
4. Scatter the coriander on top, then fold the omelette in half and slide it onto a plate.
TIP: Michael loves to eat this omelette with 1 tbsp
cabbage to add some contrasting tangand crunch (see page 240).
MORE SUBSTANTIAL: serve it with half a plateful of steamed greens or coloured leafy veg (no calorie counting needed) or salad leaves (add calories if you use a dressing, such as olive oil and cider vinegar dressing, see page 244).
Sliced Ham, or Halloumi, with Purple slaw
200 cals
Serves 2
This versatile crunchy slaw goes well with any cola meat or cheese. If made in advance, it makes ar almost instant lunch which is packed with protein fibre and healthy fats.
For the slaw:
1/4 small red cabbage, finely sliced (see Tips) (175g)
1/4 small green cabbage, finely sliced (175g)
1 spring onion, finely sliced
120g cooked ham (or 50g halloumi, see Tips)
For the dressing:
2 tbsp full-fat Greek yoghurt
1 tsp Dijon mustard
1 tbsp extra-virgin olive oil
1. To make the dressing, whisk all the ingredients together with some seasoning.
2. Mix the sliced cabbage and spring onion in a bowl.
3. Add the yoghurt dressing and mix everything together well.
4. Serve the slaw with the ham or halloumi.
TIPS: if using halloumi, slice it and fry it with a tiny drizzle of olive oil in a non-stick frying pan until it is golden on both sides. If cooking for one, the second portion will keep for a day or two. If you don't have both white cabbage, just double the quantity of the one you have.
MORE SUBSTANTIAL: serve it with a pile of green and
coloured leaves and fresh herbs (no calorie counting required). Vegetarians can increase the protein by adding 2 tbsp nutritional yeast and an extra spoonful of yoghurt to the dressing.
NON-FAST DAYS: serve it with an extra slice of ham. You could also add half a packet (125g) of cooked puy lentils per person for extra protein or 2–3 heaped tbsp cooked brown rice or quinoa.
Lemon and Thyme Chicken Kebabs
220 cals
Serves 2
Not only do chicken thighs contain more nutrients than breast meat, they are also more succulent and flavourful. Kebabs are well designed for eating on the hoof - take them to work in a lunchbox with a generous salad and a dressing in a small jar.
4 small, boneless, skinless chicken thighs, diced
(about 250g)
juice and zest of 1/2 lemon
1/2 tsp dried thyme
1 garlic clove, crushed
1 tbsp olive oil
1 medium onion, cut into 8 pieces
1. Mix the diced chicken in a bowl with the lemon, thyme, garlic and oil and season well with salt and freshly ground black pepper. Leave it to marinate for 2 hours, if time permits.
2. Heat the grill to maximum. Divide the chicken and onion pieces between 4 skewers.
3. Place the skewers on a grill pan under the grill about 15 minutes, turning them frequently, un the chicken is cooked through and golden brown.
TIP: if using wooden skewers remember to soak the water for 10 minutes before grilling so they don't burn.
MORE SUBSTANTIAL: serve the kebabs with a handful of green and coloured leafy salad (no calorie counting required). Add a dressing such as the olive oil and cider vinegar on p244 (add 100 cals).
NON-FAST DAY: double the portion and add 2–3 tbsp cooked brown rice.
Minced Pork and Snow Pea Stir-fry with Noodles
320 cals
Serves 2
Fast comfort food – hot, filling and bursting with flavour.
200g pork mince
1 1/2 tbsp soy sauce
1 tsp cornflour
300ml chicken or vegetable stock (1/2 stock cube)
100g Slendier noodles, rinsed (or soba noodles, see Tips)
1 1/2 tbsp coconut or virgin canola oil
2cm root ginger, peeled and diced
1 onion, chopped
200g snow peas (or thin green beans)
1. Place the pork in a non-metallic bowl with 1/2 tbsp soy sauce, a generous amount of freshly ground black pepper and the cornflour. Mix everything together well and leave it to marinate for
30 minutes if you have time.
2. Add the remaining soy sauce to the stock in
a jug.
3. Cook the noodles according to the packet instructions, then drain and refresh them under cold water.
4. Place a wok over a high heat until it starts to
5. Reduce the heat to medium and toss in the ginger and onion. Stir-fry for a few more minutes, then add the snow peas. After another minute, pour in the stock and the noodles and bring the wok back to a simmer, stirring frequently, for 1 minute.
TIPS: serve it sprinkled with 1/2-1 tsp chilli flakes if you like a bit of extra heat. You can easily substitute Quorn for the pork. Slendier noodles are made of konjac, a plant-based complex carbohydrate that provides gut-friendly fibre while releasing very little starchy carbohydrate (available in big supermarkets and online). If using soba noodles, cook them al dente and refresh them in cold water before use (add 176 cals).
NON-FAST DAY: use a medium-sized portion of wholemeal noodles or soba noodles and add 1 tsp sesame oil along with some extra sliced crispy vegetables at step
Instant Miso Soup with Mushrooms and Greens
23 cals
Serves 1
A simple miso soup that is very low in calories, yet surprisingly satisfying. Take the ingredients to work in a jar - and simply top up with boiling water.
1 miso soup sachet
1 medium mushroom, finely sliced
small handful of baby spinach (or cooked greens),
shredded few sprigs of fresh parsley or coriander (optional)
1. Pour the miso sachet into a good-sized bowl or mug.
2. Stir in 250ml boiling water, then add the mushroom and the greens. Leave it for 3-5 minutes to allow the mushroom to soften.
MORE SUBSTANTIALI add 1 tbsp heated diced cooked chicken or some prawns or tofu (see 'Extras' on pages 243-5 for other options to add).
Quick 'n' Easy Pea and Spinach Soup 130 cals Serves 2
A glorious green and filling soup to keep you going during the day.
200g frozen peas
100g frozen spinach
1 garlic clove, chopped
1/2 chicken or vegetable stock cube
2 tbsp full-fat Greek yoghurt
1. Place all the ingredients, apart from the yoghurt, in a medium-sized saucepan over a medium heat.
Add 500ml water and bring it to the boil.
2. Season the soup generously with freshly ground
black pepper, and allow it to simmer for about 5 minutes. Then remove it from the heat and blitz it with a hand-held blender or in a food processor, leaving some texture.
3. Share the soup between 2 bowls and dollop a tbsp of yoghurt in each.
MORE SUBSTANTIAL: add another tbsp yoghurt to each bow (37 cals) or drizle over 1/2 tbsp olive oil (49 cals).
NON FA slice of wholegrain sourdough bread,
ST DAY. add yoghurt or olive oil as above. Eat with a
Root Veg and Turmeric Soup
170 cals
Serves 4
For this comforting soup, the root vegetables are cooked with their skins on to retain all their excellent nutrients. The turmeric gives an extra health boost with its well-proven anti-inflammatory properties. which are enhanced by the addition of black pepper.
3 tbsp olive oil
1 onion, peeled and diced
1 tsp ground cumin
2 tsp ground turmeric
400g celeriac, scrubbed and chopped
325g parsnips, scrubbed and chopped
1.2 litres vegetable or chicken stock
1. Heat the oil in a large pan and sauté the onion until it is soft but not browned. Add the spices, and
after about 1 minute, stir in the vegetables.
2. Pour in the stock and bring it to the boil. Cover the pan and let it simmer for about 20 minutes, or
until the vegetables are soft.
3. Remove the pan from the heat and blend the soup with a hand-held blender until smooth.
4. Season it to taste with salt and freshly ground pepper.
TTP: for added flavour scatter a handful of chopped parsely or coriander.
Red Lentil and Coconut Soup
280 cals
Serves 4
A tasty, aromatic soup packed with fibre and protein.
3 tsp coriander seeds, lightly crushed
2 tsp cumin seeds
1 tbsp olive oil
2 leeks, trimmed and thinly sliced
3 garlic cloves, crushed
140g red lentils
400ml tin light coconut milk
juice of 1/2 lime
600ml vegetable stock
2 tbsp flaked almonds, toasted
1. Toast the coriander and cumin seeds in a large saucepan over a low heat for 2-3 minutes, until
they become fragrant. Remove them from the pan.
2. Heat the oil in the same pan and sauté the leeks and garlic with plenty of freshly ground black
pepper for 4-5 minutes.
3. Stir in the toasted seeds and lentils and cook for minute before pouring in the coconut milk, lime Juice and stock. Add a pinch of salt and bring the pan to the boil. Then reduce the heat and let it simmer for 25 minutes, or until the lentils are tender. Serve the soup in warmed bowls, sprinkle toasted flaked almonds.
Gut Healing Chicken Broth
Makes approx 2 litres
A popular dish from The Clever Guts Diet Book, this nourishing broth contains very fewe ries and will keep you going on an 800-calorie dave Slow-cooking releases the minerals and nutrients from the bones.
3 tbsp olive oil
4 celery stalks, roughly chopped
2 small onions, peeled and chopped
2 leeks, trimmed
1 large garlic clove, halved
2 carrots, chopped approx 1kg outdoor reared chicken wings and/or
chicken carcasses
1 tbsp cider vinegar
2 bay leaves
1 bouquet garni
handful of parsley stalks
6-8 black peppercorns
1. Heat the oil in a large pan with a lid and sauté the
celery, onions and leeks for 5-7 minutes.
2. Add the garlic, carrots, chicken, cider vinegar,
leaves and bouquet garni.
3. Add 2 litres of water and bring it to a gentle simmer. Cover and cook gently for 3-4 hours, ideally for 5-6 hours, to extract all from the bones. Check occasionally that it has not dried out and top up with water if needed, skimming any grey scum from the surface.
4. Pour the stock through a sieve into a bowl and allow it to drip for 15 minutes. For a thicker, tastier broth, gently press the soft vegetables through the sieve with a spoon.
5. Use it immediately or let it cool, then ladle it into
containers to store in the fridge for up to 5 days, or in the freezer.
Mixed Zucchini and Garlic Prawns with Mixed Zucchini Spaghetti
290 cals
Serves 2
The combination of spiralised zucchini and s works really well here - giving the dish more body while keeping the calories low.
zucchini and spaghetti no the dish more body,
50g wholewheat spaghetti
2 tbsp olive oil
1 small garlic clove, crushed
200g large raw frozen prawns, defrosted
2 medium zucchini, spiralised or very finely sliced (about 300g)
1 small lemon
generous handful of fresh parsley or coriander, chopped.
1. Cook the spaghetti according to the packet instructions, ensuring it remains al dente. Drain it, reserving the water.
2. Meanwhile, place the oil in a medium-sized frying pan over a medium heat. Sweat the garlic in it for 30 seconds, then stir in the prawns and cook them for about 3 minutes, before adding the courgetti.
3. Keep stirring for 2-3 minutes, and once the courgetti start to soften, add the spaghetti to the pan with a generous squeeze of lemon juice and 1-2 tbsp of the reserved pasta water (or hot water) to loosen the mixture. Bring the pan to a gentle simmer, then immediately remove it from the heat.
4. Season it with some salt and plenty of freshly
ground black pepper. Stir in the chopped parsley and divide the mixture between 2 bowls.
LOWER CAL: for a lower-cal version, skip the spaghetti and use larger zucchini (this reduces the cals by about 100 per person).
NON-FAST DAY: double the portion and add a large handful of salad leaves with a dressing such as Minted Mustard and Lime Dressing, see page 201.
Sardines Roasted in Red and Yellow Capsicums
220 cals
Serves 2
Tinned sardines, while fantastically healthy to everyone's taste. This is a delicious way of se them, with the peppers providing a sweet and succulent foil to the salty fish.
2 red or yellow capsicums, halved and deseeded
95g tin sardines in olive oil
6 cherry tomatoes, halved
1 tbsp capers
2 garlic cloves, sliced
1 tbsp extra-virgin olive oil
2 slices of wholemeal sourdough, toasted (optional, add 144 cals)
1. Preheat the oven to 180°C/160°C fan/gas mark 4.
2. Place the capsicum halves on a small baking tray and divide the sardines between them. Drizzle the oil from the sardine tin over the capsicums.
3. Sprinkle over the cherry tomatoes, capers and garlic and some seasoning.
4. Place the tray in the oven for 15-20 minutes or until the capsicums start to brown around the edges. Serve two capsicum halves on top of each slice of sourdough toast (if using).
TIP: tins of sardines don't always contain the same amount of olive oil. You need a total of about 2 tbsp to drizzle into the capsicums.
Minted Avocado and Chickpea Salad
350 cals
Serves 4
Chickpeas are a great source of complex carbohydrate (as well as protein), releasing slow-burn energy without spiking sugars.
For the salad:
2 avocados, peeled, stoned and sliced
400g tin chickpeas, drained,
3 tbsp water reserved
12 red onion, finely sliced
4 pak choi, trimmed and chopped
16 cherry tomatoes, halved
8 Brazil nuts, chopped
For the Minted Mustard and Lime Dressing:
grated zest of 1 lime and juice of 2 limes
4 tbsp extra-virgin olive oil
1 tsp Dijon mustard
2 tbsp mint, finely chopped
1. To make the dressing, whisk together the reserved chickpea water, lime zest and juice, olive oil, mustard and chopped mint. Season well.
2. Place all the salad ingredients except the nuts in a large bowl, pour over the dressing and toss everything together.
4. Sprinkle the chopped Brazil nuts on top and serve.
NON-FAST DAY: double the portion size.
Miso Eggplant Steaks' with Roasted Carrots and Cashews
315 cals
Serves 2
Please don't be tempted to reduce the amount olive oil in this recipe – this wonderful health gives this dish its rich taste and texture and will ha keep you satiated for longer.
200g yellow and orange carrots, cut into batons
3 tbsp olive oil
30g cashews
1 eggplant, trimmed and sliced into 'steaks', 1cm thick
2 tsp miso paste
juice of 1/2 lime
100g baby spinach
1. Preheat the oven to 200°C/180°C fan/gas mark 6.
Place the carrots in a baking tray and drizzle 1 tbsp of the olive oil over them. Roast them for 15-20 minutes or until they start to turn golden brown. Add the cashews for the last 5 minutes.
2. Meanwhile, spread both sides of the eggplant steaks with miso paste. Place the remaining olive oil large non-stick frying pan over a medium gently fry the steaks on both sides until they are
lightly browned.
3. In the last few minutes of cooking, drizzle the lime over the eggplant. Then stir in the spinach allowing it 1-2 minutes to wilt in the pan.
4. Finally add the roasted carrots and some salt and
black pepper.
TIP: these eggplant 'steaks', with their fabulous ‘umami flavour can be eaten with salads or any combination of cooked veg (32 calories on their own).
MORE SUBSTANTIAL: add a green or coloured leaf side salad (insignificant calories unless you add a dressing).
NON-FAST DAYS: add an extra eggplant 'steak”. Serve with boiled peas and a dollop of butter or a drizzle of olive oil. You might add 3 heaped tbsp cooked wholegrains such as brown rice, or some pulses, such as puy lentils, from a packet.
Mackerel, Beetroot and Red Onion Sale
349 cals
Serves 4
Enjoy an omega-3 boost from this star of the oily fish group. We've made it even easier for you by using fish that has already been cooked and filleted.
500g beetroot, trimmed, peeled and cut into wedges
2 tbsp olive oil
1 tsp cumin seeds
2 red onions, cut into wedges
2 garlic cloves, finely chopped
3 smoked mackerel fillets, skinned and broken into large
flakes (about 250g)
1 tbsp capers, roughly chopped (optional)
1 tbsp cider vinegar
3-4 sprigs of fresh dill or mint, chopped
handful of fresh parsley, chopped
150g rocket (or mixture or rocket and watercress)
1. Preheat the oven to 200°C/180°C fan/gas mark 6.
2. Place the beetroot in a roasting tin, drizzle 1 tbsp olive oil over it and scatter the cumin seeds on top.
Cover it with foil and roast it for 45 minutes. Then discard the foil and stir in the onions and garlic. Cook the vegetables for a further 15-20 minutes, or until they are tender.
3. Remove them from the oven and spoon them into
a large bowl with the remaining ingredients. Toss everything together gently before
MORE SUBSTANTIAL: add 2 tbsp roughly chopped toasted walnuts (80 cals).
NON-FAST DAY: add 2-3 heaped tbsp cooked brown rice or bulgar wheat
Lentil, Pomegranate and Feta Salad
395 cals
Serves 2
This colourful, flavoursome salad will keep you go through the day.
For the salad:
250g packet of cooked puy lentils
2 tbsp pomegranate seeds
1/2 cucumber, halved, deseeded and diced
100g feta, diced
1 garlic clove, finely diced
6-8 fresh mint leaves, torn
For the dressing:
2 tbsp extra-virgin olive oil
juice of 1/2 lemon
1 tsp wholegrain mustard
1. Whisk the dressing ingredients together with some
salt and black pepper.
2. Place the lentils in a large bowl with the pomegranate
seeds and cucumber, and crumble in the feta.
3. Stir in the diced garlic and torn mint leaves.
4. Pour the dressing over the lentil salad and toss
everything together before serving.
MORE SUBSTANTIAL: scatter 1 tbsp toasted flaked alm toasted hazelnuts on top (add about 100 cals).
Pasta and Pesto Salad Jar
495 cals
Serves 1
This is the perfect way to enjoy a fresh, healthy, home-made salad when at work. All you need is a jar or lunchbox with a tight-fitting lid.
172 tbsp pesto
2 tbsp cooled, cooked wholemeal pasta (pea or lentil pasta can be used as a gluten-free alternative)
50g fennel, finely sliced
75g cherry tomatoes, halved
40g feta, cut into cubes small
handful of rocket or baby spinach
1 tbsp pumpkin seeds, toasted
1. Spoon the pesto and cooked pasta into a lunchbox
or the bottom of a large glass jar and mix well.
2. Add the fennel and tomatoes.
3. Stir in the feta, followed by the rocket or spinach
and pumpkin seeds. Put the lid on and keep it in the fridge until it is needed (up to 24 hours).
TIP: preferably use a jar with a wide mouth so it is easy to fill and to eat from, if you aren't transferring it to a plate.
MORE SUBSTANTIAL: for other tasty ingredients to add see Extras on pages 243-5.
Pearl Barley and Pumpkin Seed Salad
340 cals
Serves 2
Pearl barley is a lovely wholegrain with a smooth surface and slightly nutty flavour. It is great for mopping up sauces or dressing. And your microbiome will love it too.
For the dressing:
1 tbsp full-fat Greek yoghurt
1 tbsp olive oil
juice of 1 small lemon and zest of 1/2
1 small garlic clove, crushed
1 tbsp fresh dill or mint, chopped
For the salad:
100g pearl barley (or pearled spelt)
small red onion, finely chopped (or a handful of chives)
1 tbsp toasted pumpkin seeds
1 tsp fennel or black sesame seeds
1/2 small apple, cored and diced
1. Mix the dressing ingredients together in a serving bowl with some salt and freshly ground black pepper.
2. Boil the pearl barley in plenty of water according to the packet instructions (usually about 40 minutes)
3. When the pearl barley is cooked al dente, drain it
and refresh it briefly under cold water. Stir it into the dressing in the bowl, along with the onion, pumpkin seeds, fennel seeds and apple.
NON-FAST DAY: add extra protein (see page 243) and a double portion of salad.
Speedy Chinese Salmon Stir-fry
360 cals
Serves 2
This really is a case of heat up the wok, throw in the ingredients, stir-fry and serve.
1 tbsp coconut or virgin canola oil
1cm root ginger, peeled and finely chopped or grated
250g packet of prepared Chinese stir-fry vegetables
2 sweet chilli cooked salmon fillets, flaked (about 180g),
see Tip 1
tbsp dark soy sauce
1/2 tbsp mirin (or Chinese wine or sherry)
1. Place a wok over a high heat until it starts to smoke.
Add the oil, immediately followed by the ginger,
the veg and a generous grinding of black pepper.
2. Stir-fry vigorously for a couple of minutes, then
add the salmon.
3. Turn the heat down and add 1 tbsp water, the soy
sauce and the mirin. Keep stirring for a couple more minutes, until the veg are cooked but crisp and the salmon warmed through.
4. Remove the pan from the heat and serve.
TIP, if no sweet chilli salmon is available, fillets and sprinkle them with a pinch of chilli adding them to the pan. For added flavour scatter a handful of chopped coriander leaves and an extra 1/2 tsp chilli flakes on top.
NON-FAST DAY: double the salmon portion, add a medium portion of wholemeal or soba noodles and scatter over 1 tbsp toasted sesame seeds and a handful of cashew nuts.
Spanish Eggplant Stew with Chorizo
390 cals
Serves 2
A rich and nourishing stew, full of Mediterranean flavours.
3 tbsp olive oil
1 onion, diced
120g chestnut mushrooms, sliced
1 eggplant, diced
1 tsp mixed herbs
100g chorizo, diced
2 garlic cloves, sliced
400g tin chopped tomatoes
1. Sweat the onion in the oil in a casserole dish or saucepan with a lid over a medium heat for 4-5 minutes, then add the mushrooms, eggplant, herbs and chorizo.
2. Cook the mixture for 5 minutes, or until it starts to brown slightly, stirring frequently and adding the garlic for the last minute.
3. Pour in the chopped tomatoes and half a cup of water (enough to loosen the mixture) and let it simmer for about 40 minutes, stirring occasionally.
4. Serve it with some steamed greens.
NON-FAST DAY: double the quantities, and serve with 2-3 heaped tbsp cooked brown rice or quinoa or throw in 2 handfuls of diced butternut pumpkin along with the tinned tomatoes.
Balsamic Fried Pork Steak with Garlicky White Bean Mash
470 cals
Serves 2
A juicy pork steak and mash with a twist.
For the mash (230 cals):
2 tbsp olive oil
1 small onion, diced
2 garlic cloves, diced
400g tin cannellini beans (or other white bean),
water reserved
2–3cm sprig of fresh rosemary, leaves only, finely chopped
For the steak (240 cals):
1/2 tbsp olive oil
2 x 175g pork steaks
1 tbsp balsamic vinegar
1. To make the mash, heat the olive oil in a sauce
and sauté the onion until it is translucent – about 5 minutes. Add the garlic and cook for another minute, then stir in the beans with their water and cook them gently for 10 minutes, stirring
occasionally.
2. Add the rosemary, a generous pinch of salt flakes (such as Maldon) and some freshly ground black pepper to the bean mixture and mash it vigorously.
3. Meanwhile, place a non-stick frying pan over a
medium heat, add the olive oil and gently fry the pork for 10–12 minutes, turning it once, until it is brown on both sides and the juices run clear.
4. Drizzle the balsamic vinegar over the steaks and
serve them with the mash and a generous portion of Super Simple Greens (see page 235).
NON-FAST DAY: add another vegetable side dish such as Roasted Radicchio with Mustard and Walnuts (see page 238).
Steak with Porcini Mushrooms
240 cals
Serves 2
Steak is an excellent source of protein and iron, while porcini mushrooms are high in fibre and very low in calories. Here they add a slightly sweet 'foresty' taste to the sauce. A delicious combination.
15g dried porcini mushrooms
1 tbsp olive oil
1 large red onion, sliced
150g chestnut mushrooms, sliced
2 tsp cornflour
2 x 100g sirloin steaks (see Tip)
1. Place the porcini mushrooms in a small bowl with just enough boiling water to cover them, and leave them to soak for 10 minutes.
2. Heat the olive oil in a frying pan and sauté the onion for 3 minutes, then add the sliced chestnut mushrooms. Let them cook over a medium heat for a further 4–5 minutes.
3. Stir in the cornflour, followed by the porcini mushrooms and their soaking water. Continue to cook, stirring frequently, until the sauce thickens. If it looks too thick, add a little more water.
4. Meanwhile, cook the steaks to your liking, either on a griddle or in a frying pan.
5. Serve the steaks with the mushroom sauce poured over them and some steamed green veg on the side.
TIP: we usually share a 225g packet of steak (and don't worry about the few extra cals).
MORE SUBSTANTIAL: add Creamy Cauli and White Bean Mash (see page 239).
NON-FAST DAY: add some boiled or roasted carrots, and some olive oil on the steamed veg.
Low-carb Stir-fried Peppered Chicken
460 cals
Serves 2
A perfect light meal when you are in a hurry.
200g boneless, skinless chicken thighs, diced
2 tbsp soy sauce
1cm root ginger, peeled and grated
2 tsp cornflour
1/2 tsp Chinese 5-spice
2 tbsp coconut or virgin canola oil
250g packet of prepared Chinese stir-fry vegetables
50g cashew nuts, toasted
1. Place the diced chicken in a non-metallic bowl and add 1/2 tbsp of the soy sauce, along with the ginger, cornflour, 5-spice and a generous grinding of black pepper. Mix everything together and leave it to marinate for 10 minutes.
2. In a jug, mix the remaining 1/2 tbsp soy sauce with
100ml hot water.
3. Heat the oil in a hot smoking wok or a large frying pan, then add the chicken. Stir-fry it for 3-4 minutes, until it starts to brown and become opaque.
4. Reduce the heat to medium and mix in the vegetables, followed by the water and soy sauce mixture, and cook for another 2 minutes. Serve it with the cashews scattered on top.
MORE SUBSTANTIAL: serve it with Coconut Cauli Rice (see page 228, add 105 cals) or Slendier noodles (see pages 190 )
Sausage and Mushrooms with Spring Greens
545 cals
Serves 2
We love this one-pan dish, cooked with good-quality, high-meat-content sausages. Yes, it contains quite a lot of calories, but there are still enough in hand for a breakfast or a light meal.
2 tbsp olive oil
4 high-meat sausages
1 onion, sliced
200g mushrooms, sliced
1 garlic clove, diced
200g spring greens, finely sliced
1 tbsp cider vinegar
1. Fry the sausages in the oil in a large frying pan over a medium heat, turning them frequently until they start to brown.
2. Add the onion and mushrooms and continue to cook for 2-3 minutes, still stirring frequently.
3. Next, add the garlic, spring greens and vinegar, along with 1-2 tbsp water.
4. Cover the pan and let it simmer for a further 4-5 minutes, stirring occasionally.
5. Add some seasoning and serve it with mustard on the side.
NON-FAST DAY: add 2–3 tbsp cooked puy lentils, quinoa or pearl barley.
Chicken, Coconut and Lentil Curry
360 cals
Serves 4
An easy go-to chicken curry, with lovely lentils to keep you and your microbiome in good nick.
2 tbsp coconut or virgin canola oil
1 large onion, diced
1 tbsp curry powder
2cm root ginger, peeled and finely diced
4 boneless, skinless chicken thighs, chopped into
bite-size pieces
100g dried green lentils
400ml tin coconut milk
juice of 2 limes
1 red or green capsicum, deseeded and sliced
1. Heat the oil in a medium-sized saucepan and sauté the onion for 4–5 minutes.
2. Stir in the curry powder and ginger and cook for 1-2 more minutes, then add the chicken. Stir-fry it for 2–3 minutes before pouring in the lentils, along with the coconut milk and lime juice.
3. Bring the mixture to a gentle boil, then reduce the heat, cover the pan and let it simmer for 10 minutes, stirring occasionally and adding extra water if necessary.
4. Stir in the sliced capsicum and let the curry cook, with the lid on, for another 20 minutes.
MORE SUBSTANTIAL: serve it with steamed snow peas or vreen beans (no significant calories) and Coconut Cauli Rice (page 228, add 105 cals).
NON-FAST DAY: serve it with 2–3 heaped tbsp cooked brown rice, some Raita (see page 244) and a chopped hard-boiled egg.
Chilli Lime Tuna with Beans and Diced Mango
490 cals
Serves 2
Cannellini beans are a healthy complex carbohydrate, not only good for reducing your blood sugars but also for nourishing your gut microbiome. Olive oil - which also has many health benefits – enhances the taste of all pulses and is fine on the calorie front when enjoyed as part of a relatively low-carb diet.
3 tbsp olive oil
1 garlic clove, diced
1/2 red chilli, deseeded and diced (or 1/2 tsp chilli flakes)
400g tin cannellini beans, drained, 2 tbsp water reserved
large bunch of fresh parsley, chopped
1/2 small red onion, very finely sliced
160g tin tuna in oil, drained
juice of 1 lime
1 small mango, peeled and finely diced
2 handfuls of baby spinach
1. Heat the oil in a frying pan and gently fry the garlic and chilli for 1 minute. Add the beans and let them simmer for 2-3 minutes, stirring frequently.
2. Next, add the parsley, red onion, tuna and lime juice, along with 1-2 tbsp of the reserved cannelloni water to loosen the mixture. Continue to cook it gently for a few more minutes until everything is heated through.
3. Stir in the diced mango.
4. Place a handful of spinach on each plate and
serve the hot tuna and beans on top to wilt the spinach. Or wilt the spinach for 1-2 minutes in the microwave before adding the tuna mixture.
TIPS: although mango is a fairly high-sugar fruit, it has lots of fibre and eating it with a meal reduces any sugar spike. In some people with IBS, pulses such as beans can make symptoms worse – in which case it may be best to introduce them gradually.
MORE SUBSTANTIAL: serve it with a crisp green salad, or steamed green vegetables (no extra cals unless you add a dressing).
Peppered Roasted Cod with Nutty Broccoli
430 cals
Serves 2
Full of nutrients, crunch and fibre - and utterly delicious.
250g broccoli, cut into long florets (including the stalk)
30g hazelnuts, chopped
2 x 150g cod loin or any white fish fillets
1/2 tbsp ground almonds
1 1/2 tbsp olive oil
squeeze of lemon juice to serve
1. Preheat the oven to 180°C/160°C fan/gas mark 4.
2. Place the broccoli in a roasting tin, cover it with foil and roast it for 5 minutes.
3. Remove the tin from the oven, discard the foil and nestle the fish among the broccoli florets. Scatter the nuts over the broccoli. Then sprinkle 1 tsp of freshly ground black pepper and some sea salt flakes over the fish. Drizzle with the olive oil.
4. Return the tin to the oven for 10–12 minutes, or until the fish is cooked through, the broccoli is slightly charred and the nuts are golden.
5. Serve it with a generous squeeze of lemon juice.
MORE SUBSTANTIAL: add 80–100g spinach, wilted, or a green and coloured leaf salad (only add extra cals if you use dressing - see page 244).
NON-FAST DAY: add some spinach steamed with 1 tsp butter or 1/2 tbsp extra-virgin olive oil, and 2–3 heaped tbsp cooked quinoa or brown rice.
Barramundi Steamed with Thai Spices
285 cals
Serves 1
Pak choi is an excellent probiotic that promotes a healthy microbiome.
2 pak choi, chopped
1/2 red capsicum, deseeded and chopped
2 spring onions, trimmed
1 lemongrass stalk, halved and bruised (optional)
1cm root ginger, peeled and sliced
1 garlic clove, sliced
150g barramundi fillet (or other white fish)
2–3 sprigs of fresh coriander
2 tsp rice wine (or mirin or sherry)
1 tsp soy sauce
1 tbsp olive oil
1. Place the pak choi, capsicum and spring onions in a steamer.
2. Lay the lemongrass (if using), ginger and garlic on a large square of baking paper and place the barramundi on top. Scatter the coriander, rice wine and some seasoning over the surface.
3. Loosely fold the paper to encase the fish and herbs and lay it on top of the vegetables in the steamer.
4. Steam it for 5-6 minutes, or until the fish is cooked through.
5. Serve the fish on top of the vegetables, with the juices from the cooking paper, and the olive oil and soy sauce
TIP: if you don't have a pan with a steamer tray, place the
wrapped fish and veg in a baking dish. Pour 2–3 tbsp water wrap in the base of the dish, cover it with a lid or foil, then steam it in a preheated oven at 180°C for 8–10 minutes or until the vegetables are tender and the fish cooked through.
NON-FAST DAY: double the portion and serve it with some wholemeal or soba noodles.
Prawn Korma with Coconut Cauli Rice
320 cals
Serves 4
A popular, creamy curry with a delicate flavour and rich in healthy fats.
For the rice:
1 large cauliflower, broken into florets
1 tbsp coconut oil
1 tbsp desiccated coconut
1. Blitz the cauliflower in a food processor until it has
a rice-like consistency.
2. Heat the coconut oil in a wok or frying pan and
add the cauliflower and desiccated coconut.
3. Fry the mixture over a low heat, stirring occasionally,
for 10–12 minutes, or until the cauliflower is tender but still al dente.
For the korma:
1 tbsp coconut oil
2 large onions, diced
4 garlic cloves, sliced
2cm root ginger, peeled and diced
3 tbsp korma paste
400ml coconut milk
400g frozen tiger prawns, defrosted
large handful of spinach leaves
2 tbsp full-fat Greek yoghurt
2 tbsp fresh coriander
1. Heat the coconut oil in a saucepan and sauté the onions, garlic and ginger for 8-10 minutes or until they are lightly golden.
2. Add the korma paste and after a minute, pour in the coconut milk. Bring it to the boil, then reduce the heat and let it simmer for 8-10 minutes, by which time the sauce should have reduced and thickened.
3. Remove the pan from the heat and, using a
hand-held blender, blitz the sauce until it is
smooth.
4. Return it to the heat and add the prawns. Let them
simmer gently in the sauce for 3-4 minutes, then
stir in the spinach, yoghurt and some seasoning.
5. Scatter the chopped coriander on top of the curry
and serve it with the Coconut Cauli Rice.
TIP: you can swap the prawns for cooked diced chicken (see Extras on pages 243–5 for swaps)
MORE SUBSTANTIAL: serve it with snow peas or thin green beans and 2 tbsp Raita (see page 244).
Vegan Rogan Josh
310 cals
Serves 4
Yes, you can still enjoy eating curry... just skip the potato, white rice, naan and rotis!
3 tbsp olive oil
2 onions, 1 chopped, the other sliced in rings
300g butternut pumpkin, peeled and chopped
3 garlic cloves, sliced
1/2 red capsicum, deseeded and sliced
200g portobello mushrooms, chopped
400g tin chickpeas, drained
2 tbsp rogan josh paste
400g tin chopped tomatoes
handful of kale
2 tbsp fresh coriander, chopped
1. Heat the oil in a saucepan and sauté the onion rings for about 8–10 minutes or until they are golden and slightly crispy. Remove them from the pan and set them aside.
2. Using the same pan and oil, sauté the chopped onions for 2–3 minutes. Add the butternut squash, garlic, red pepper and mushrooms and cook for a further 3-4 minutes.
3. Stir in the chickpeas with the rogan josh paste, followed by the tomatoes.
4. Cover the pan and let it simmer for 15 minutes or until the vegetables are tender. Add water if necessary to loosen the sauce.
5. Stir in the kale and let it cook for 2 minutes, then add the coriander and some seasoning. Garnish the curry with the onion rings and serve it with Coconut Cauliflower Rice (see page 228 - add 105 cals).
MORE SUBSTANTIAL: add 1 tbsp toasted cashew nuts (20g - 115 cals).
NON-FAST DAY: double the portion. You could have 2–3 heaped tbsp cooked brown rice instead of the Coconut Cauli Rice.
Turmeric Roasted Cauliflower with Dhal
414 cals
Serves 4
Satisfyingly filling and delivering a rich burst of flavour. Don't be put off by the long list of ingredients - they are all likely to be in your store cupboard. It's such an easy dish to prepare too.
For the cauliflower:
1 large cauliflower, sliced into 1cm thick ‘steaks'
1 tbsp olive oil
1 tsp ground turmeric
1 garlic clove, thinly sliced
For the dhal:
1/2 tbsp coconut oil
1 onion, diced
1/2-1 red chilli, deseeded and finely diced
1 tsp cumin seeds
2 garlic cloves, crushed
1 tbsp medium curry powder
250g red lentils
400ml tin light coconut milk
400ml vegetable stock
generous handful of spinach leaves
2 tbsp fresh coriander, chopped (optional)
juice of 1/2 lemon
2 tbsp Maked almonds, toasted
1. Preheat the oven to 200°C/180°C fan/gas mark 6. Place the cauliflower steaks and any remaining florets in a large roasting tin and sprinkle the olive oil over them.
2. Roast them for 15 minutes, then remove them from the oven and scatter over the turmeric and garlic. Return them to the oven for a further 10–15 minutes, or until they start to brown.
2. Meanwhile, heat the coconut oil in a lidded saucepan and gently fry the onion and chilli for 3-4 minutes.
3. Add the cumin, garlic and curry powder and cook for a further 1-2 minutes before stirring in the lentils, followed by the coconut milk and stock. Cover the pan and let it simmer for 15 minutes or
until the lentils are soft.
4. Add the spinach and once it has wilted, stir in the
coriander (if using) and some seasoning.
5. Squeeze the lemon over the cauliflower. Serve it
topped with the dhal and the toasted flaked almonds.
TIP: make double the quantity of dhal and freeze the extra portions.
NON-FAST DAY: serve it with some Raita (see page 244) and a portion of Vegan Rogan Josh (see page 230).
VEGETABLE SIDES AND SWAPS
We believe that most people would benefit significantly from increasing their intake of non-starchy vegetables, with all the health-promoting phytonutrients and gut-friendly roughage they contain. Feel free to add steamed leafy greens whenever you want - even with a teaspoonful of butter, coconut or olive oil (see page opposite), which enhance the taste considerably, while increasing the calorie count by only a small amount.
With starchy vegetables, you need to be more cautious, in particular with potatoes and sweet potatoes. These are carb storage devices, and should be eaten only in small quantities, if at all, while you are on this diet. See page 239 for a delicious mash substitute.
Super-simple Greens 2 ways Serves 1, and NO calorie counting
Simple Steamed Cabbage:
100g finely sliced cabbage
1/2 tsp butter or olive oil
1/4 tsp fennel seeds or black sesame seeds (optional)
Steam the cabbage briefly for 3-4 minutes or until it starts to soften. Place it in a dish, stir in the butter and season it well with salt and freshly ground black pepper. Add the seeds if using.
Sizzling Stir-fried Spring Greens:
1 tsp virgin canola or coconut oil
1 tsp grated or diced ginger
100g spring greens, finely sliced dash of soy sauce
Place the oil in a wok or large frying pan over a medium to high heat and stir in the ginger. Add the greens and sauté them until they start to soften (2–3 minutes). Season them well with salt and plenty of ground black pepper.
Instant Vegetable Stir-Fry
210 cals
Serves 1
This is an excellent, no-fuss way to get your veg either as a light meal on its own or as a side dish.
1 tbsp virgin canola or coconut oil
150g packet of prepared Chinese stir-fry vegetables
1 small garlic clove, crushed
cm root ginger, diced or grated
12 tbsp soy sauce
1. Heat the wok on high until it starts to smoke, drizzle in the oil and add the vegetables.
2. Reduce the heat to medium and stir in the garlic and ginger. Stir-fry the vegetables for no more than 2-3 minutes to ensure they retain their crunch.
2. Stir 1 tbsp water and the soy sauce into the vegetables and toss them for 30 seconds. Serve immediately.
TIP: don't worry about variations in the calorie counts of different vegetable stir-fry packets. They are healthy calories, many of which won't even be broken down for energy but will feed the microbiome further down in the gut.
MORE SUBSTANTIAL: add 1 or more of the following along with the vegetables: 30g cashew nuts (172 cals), 2 tsp sesame seeds (60 cals), 100g tofu (73 cals), 100 chicken (153 cals), 100g frozen prawns, defrosted (79 cals).
For more Extras, see pages 243-5
Quick Pickled Fennel and Radishes
Super fast and easy to make, and very low in calories. Pile it on top of fish or use it to pep up a salad.
1/2 fennel bulb, trimmed
4 radishes, trimmed
2 tsp live organic cider vinegar
1 tsp mirin, Chinese wine or sherry (optional)
1. Place the fennel and radishes cut side down and slice them very finely, if possible with a mandolin. If you don't have a mandolin, cut the radishes in half lengthways first to make them easier to slice into half-moon shapes.
2. Place the fennel and radishes in a bowl with the cider vinegar and mirin, if using. Add a generous pinch of Maldon salt or ground sea salt and massage it into the vegetables for a few minutes. Leave them to marinate for up to 30 minutes for the best flavour.
3. Drain the liquid off before eating.
TIP: this pickle can be kept in the fridge for up to 24 hours. Please note that it does not boost the gut-friendly bacteria in the same way as the sauerkraut dishes on pages 240-4
1. To obtain this benefit, the vegetables need to ferment for longer.
White Cabbage and Red Onion Sauerkraut 2 ways
Home fermenting is quick, easy, fun and cheap, and your gut microbiome will love it! Here are 2 versions of fermented cabbage, which both offer delicious sweet, salty and tangy flavours with a slight crunch. They go well with almost any savoury food.
Sauerkraut with Caraway Seeds
180 cals (whole recipe)
This is a classic sauerkraut that provides plenty of flavour but adds minimal calories. We love the hint of caraway, but feel free to experiment with other seeds such as cumin, toasted coriander or mustard. Add it to dishes for extra flavour, as you would a pickle.
1/2 medium white cabbage, quartered lengthwise, hard
core removed, finely sliced
1 1/2 red onions, halved and sliced
1/2 tbsp sea salt or kosher salt
1 tsp caraway seeds
2 x 250ml clean jam jars with tight-fitting lids
1. Mix the cabbage, onion and caraway seeds together in a large bowl, sprinkling the salt between the layers as you fill it. Massage the salt into the veg. Leave it for 1-2 hours.
2. Spoon the cabbage mixture and the juices into the jars.
3. Pack the mixture down in the jars, pressing it into the mixture. Leave 1.5-2cm space at the top. If there is not enough liquid to cover the mixture you can top up either with a few teaspoonfuls of filtered water or brine (made with 1 tsp sea salt dissolved in
200ml filtered water).
4. You can use a stone or piece of ceramic to keep the veg submerged. Place the sealed jars on a plate to catch any overflow. Keep them at room temperature, out of direct sunlight. For the first few days, open the jars daily and press down the contents, to release the bubbles formed by the sauerkraut. Then repeat this process every few days for 1-2 weeks (usually about 1 will do) until it is fermented to your taste.
5. Then store the jars in the fridge for 2–3 months.
Mild Kimchi-style Sauerkraut
220 cals (whole recipe)
Otherwise known as Asian sauerkraut, this spicy, exotic, strongly flavoured fermented vegetable dish is the core of Korean cuisine. This recipe is a milder version.
1/2 medium white cabbage, quartered lengthwise, hard core removed, sliced into 1 1/2-2cm ribbons
1 1/2 red onions, halved and sliced
1/2 tbsp sea salt or kosher salt
2 tsp grated garlic
1 tsp grated ginger
1 tsp sugar
1 tbsp fish or soy sauce
2-4 tsp chilli flakes, according to taste
1 tsp sweet paprika
2 x 250ml clean jam jars with tight-fitting lids
1. Mix the cabbage with the onion in a large bowl, sprinkling the salt between the layers as you fill it. Massage the salt into the veg. Leave it for about 2 hours.
2. Stir in the garlic and ginger and mix well.
3. Follow steps 2–5 of the sauerkraut recipe above and add the extra step below.
4. After 3-4 days, gently mix in the rest of the ingredients (the cabbage doesn't ferment so effectively with the spices, so these can be added a bit later in the process).
TIP: eat it with an omelette or cold meat, scatter it on fish,
salads, stew or soups.
And for those little extras...
Many of the recipes include suggestions for how to adapt a dish for a non-fast day or to make it more substantial. Here are some further suggestions for how to increase protein content or make a meal more satiating.
• 1 tbsp chopped fried bacon (about 7g, 23 cals) • 1 tbsp chorizo (10g, 29 cals)
• 40g mushrooms, fried in 1 tsp olive oil for 4–5 minutes (63 cals)
• 1 tbsp grated cheese (about 10g, 41 cals)
• 30g halloumi, sliced and lightly fried in 1 tsp olive oil (145 cals)
45g tuna, canned in oil (85 cals)
• Handful of nuts (10g each of walnuts, almonds, hazelnuts, 195 cals)
• 75g cooked chicken breast (115 cals)
• 75g frozen prawns, defrosted (59 cals)
• 100g tofu (73 cals)
• 2 tsp sesame seeds (about 10g, 60 cals)
• 1 tbsp full-fat Greek yoghurt - it's worth the extra cals! (40g, 37 cals)
• 30g Cheddar cheese (matchbox-sized piece - 124 cals) Crispy fried onion rings for 2 people: heat 1 tbsp olive oil and sauté 1 small onion sliced into rings, turning them frequently until they are golden and slightly crispy (60 cals per serving)
• Raita for 2 people: mix 4 tbsp full-fat Greek yoghurt with 4 small cucumber, grated, and a pinch of cumin seeds in a small bowl (97 cals per serving)
• Olive oil and cider vinegar dressing for 2 people: whisk 2 tbsp extra-virgin olive oil with 1 tbsp live cider vinegar and some salt and freshly ground black pepper (100 cals per serving). Dressings are not just for salads; they are a great way to liven up broccoli and leafy greens.
• Drizzle of olive oil. Use good-quality extra-virgin olive oil if you can and don't worry about counting the calories in the odd teaspoonful here or there - oil makes food taste great and your body needs it for vitamins and energy. Remember, fat does not make you fat!
Wholegrains and pulses
Although moderately high in calories, wholegrains and pulses, such as brown rice and lentils, are complex carbs and contain beneficial quantities of fibre that feed the microbiome in your gut, leading to the production of substances that reduce inflammation, lower bi
blood sugars and improve health. We recommend cooking grains and pulses in larger batches be frozen in portions. Crumble in half a stock cube during cooking for added flavour.
Pulses are also a particularly good source of protein for vegetarians. Add 2 heaped tbsp on a fast a up to 3 on a non-fast day.
• Cooked brown rice (21 cals per 15g tbsp).
• Cooked quinoa (18 cals per 15g tbsp).
• Cooked bulgar wheat (13 cals per 15g tbsp).
• Cooked puy lentils (18 cals per 15g tbsp).
• Cooked pearl barley (19 cals per 15g tbsp).
OCCASIONAL TREATS
Fast days are not all about deprivation, so we've included some (modest) treats, ideally to be enjoyed immediately after a meal when they will cause less of a blood sugar spike and be less likely to be stored as fat. Eating these treats between meals will raise your blood sugars, which will in turn increase insulin production and stop your body burning fats.
Stewed Rhubarb and Ginger
40 cals
Serves 4
Juicy, pleasantly tart, with bursts of sweet ginger and positively overflowing with vitamins C and K.
400g rhubarb, trimmed and diced into 1-2cm pieces
juice of 1/2 orange
3 knobs of stem ginger in syrup, drained and diced
1. Place all the ingredients in a small pan and bring it to the boil. Cover it and let it simmer for 2–3 minutes to soften the rhubarb.
2. Serve it hot, cold or in between, with 1 tbsp full-fat Greek yoghurt (add 37 cals) or a dairy-free equivalent such as coconut yoghurt.
TIP: if, like Michael, you or anyone in your household is addicted to stem ginger, keep it, preferably out of sight, at the back of the fridge! Fill the freezer with uncooked diced rhubarb when it's in season as it stores well.
MORE SUBSTANTIAL: add a small handful of nuts (about 159, 100 cals).
Banana and Cranberry Lunchbox Bars
195 cals per bar
Makes 12
Perfect to take to work for lunch or grab as an occasional breakfast substitute if you're running late.
50g soft dates
2 unripe bananas
75g coconut oil, melted
100g rolled oats
100g ground almonds
50g dried cranberries
30g pecans, chopped
1. Preheat the oven to 200°C/180°C fan/gas mark 6. Grease and line a 20cm square baking tin with baking paper.
2. Simmer the dates in 100ml water in a small pan for around 10 minutes, or until they have softened and most of the water has evaporated.
3. Blitz them with the bananas in a food processor or with a hand-held blender until you have a smoothish paste. Transfer it to a bowl and stir in the melted coconut oil. Add the oats, almonds, cranberries and pecans and mix well.
4. Pour the mixture into the prepared tin, pressing down into the corners and levelling the top with the back of a spoon.
5. Bake it for 20-22 minutes, or until the top is lightly golden. Cut it into bars while it is still warm and leave it to cool for 10 minutes. Remove the bars from the tin and store them in an airtight container for up to 5 days, or in the freezer.
TIP: any dried fruit works well in this recipe. You can substitute the almonds with chopped hazelnuts or walnuts.
Mango Chia Rice Pud
149 cals
Serves 4
Comfort food with a healthy twist - and a great way to use up leftover brown rice.
3 tbsp cooked brown rice
1 tsp vanilla extract
seeds of 3 cardamom pods
400ml tin coconut milk
1/2 tbsp maple syrup (optional)
1 tbsp chia seeds
1 ripe mango, peeled and finely diced
1. Put all the ingredients except the mango in a small saucepan over a low heat.
2. Bring the mixture to a simmer, and let it cook for 18-20 minutes, or until it is thick and creamy. Stir frequently and add a little water to loosen it, if necessary.
3. Stir in most of the mango, leaving a few pieces to scatter on top. Serve it warm, or leave it in the fridge to enjoy cold.
TIP: delicious with black or red rice but needs cooking for 5-10 minutes longer.
NON-FAST DAY: scatter a handful of chopped toasted wal almonds or hazelnuts on top before serving.
Chilli Chocolate Thins with Pistachio Crunch
75 cals
Serves 6-8
These chocolate treats have a thrilling chilli kick. They’re ideal to nibble after a meal or to scatter over strawberries or raspberries.
75g dark chocolate, at least 70% cocoa solids, chopped
2 tbsp toasted pistachio nuts, chopped
pinch of chilli powder
1. Spread a 20–30cm piece of baking paper (or a piece of non-PVC cling film) on the base of a baking tray, or a silicone baking sheet.
2. Melt the chocolate in a bowl over a pan of gently simmering water, stirring frequently. Or use a microwave: pulse on high, stopping and stirring every 30 seconds or so for about 2 minutes.
3. Stir in the chilli, then pour the chocolate over the baking paper. Tip the tray so it spreads out to form a 1-2mm-thick sheet – or use a palette knife to even it out.
4. Scatter the chopped pistachio nuts over the chocolate and leave it to cool, ideally in the fridge.
5. Once it is completely set, break it into pieces.
Roasted Radicchio with Mustard and Walnuts
290 cals
Serves 2 (or 4 as a side)
With the smoky bitterness of scorched radicchio the tang of mustard and the crunch of walnuts, this dish is a mouth-watering combination of textures and flavours. And your microbiome will love it as radicchio is full of the prebiotic inulin.
4 medium radicchio bulbs, halved length ways
2 tbsp olive oil
2 tsp wholegrain mustard
30g walnuts, roughly chopped
30g Parmesan, grated
1. Preheat the oven to 190°C/170°C/gas mark 5. Place the radicchio in a medium-sized ovenproof baking dish cut side up.
2. Combine the olive oil and mustard in a small bowl, then spread it over the radicchio.
3. Cover the dish with foil and place it in the oven I 15-20 minutes.
4. Remove it from the oven and sprinkle over walnuts, Parmesan and a generous grinding of black pepper.
5 . Bake it for another 10 minutes or until the radicci starts to brown around the edges.
MORE SUBSTANTIAL: add a large handful of baby spinach to each plate and place the roasted radicchio bulbs on top to wilt them, or wilt them for a few minutes in a non-stick pan first.
NON-FAST DAY: add 2–3 heaped tbsp cooked brown rice or quinoa. Or serve the radicchio as a side with another dish, such as Steak with Porcini Mushrooms (page 216), or Peppered Roasted Cod with Nutty Broccoli (page 224).
Creamy Cauli and White Bean Mash
160 сals
Serves 4
This delicious mash makes a great substitute for starchy potatoes. Not only will it keep you full for longer but it will produce less of a sugar spike - both important factors in weight loss.
1 small cauliflower, cut into small florets
1/2 400g tin cannellini beans, drained, 2 tbsp water reserved
50g Cheddar
2 tbsp olive oil
1. Steam the cauliflower and beans for 10-12 minutes, or until the cauliflower is tender.
2. Transfer them to a food processor with the remaining ingredients and blend them until you have a smooth mixture, adding 1-2 tbsp of the water from the beans to loosen the mash if necessary. Season it well with salt and black pepper.