The 5:2 Diet Cookbook: 120 Easy and Delicious Recipes for Your Two Days of Fasting PDF
Preview The 5:2 Diet Cookbook: 120 Easy and Delicious Recipes for Your Two Days of Fasting
The 5:2 Diet Cookbook 120 Easy and Delicious Recipes for Your Two Days of Fasting Edited by Laura Herring, Photographs by William Reavell Text and photography © Ebury Press 2013. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the copyright owner. Published in the US by ULYSSES PRESS PO Box 3440 Berkeley, CA 94703 www.ulyssespress.com ISBN 978-1-61243-308-0 Library of Congresss Conrol Number: 2013943005 First published in 2013 in the UK as The Fasting Day Cookbook by Ebury Press, an imprint of Ebury Publishing, A Random House Group Company 10 9 8 7 6 5 4 3 2 1 Design by Seagull Design Photography by William Reavell Project editor: Laura Herring Food stylist: Emma Marsden Props stylist: Jo Harris Consultant dietician: Fiona Hinton US acquisitions: Kelly Reed US editor: Lauren Harrison US proofreader: Elyce Berrigan-Dunlop Cover design: Michelle Thompson | Fold & Gather Design Distributed by Publishers Group West This book has been written and published strictly for informational and educational purposes only. It is not intended to serve as medical advice or to be any form of medical treatment. You should always consult your physician before altering or changing any aspect of your medical treatment and/or undertaking a diet regimen, including the guidelines as described in this book. Do not stop or change any prescription medications without the guidance and advice of your physician. Any use of the information in this book is made on the reader’s good judgment after consulting with his or her physician and is the reader’s sole responsibility. This book is not intended to diagnose or treat any medical condition and is not a substitute for a physician. contents INTRODUCTION BREAKFAST Chilled Melon and Ginger Salad Melon with Summer Fruits Mini Pancakes with Smoked Salmon Wholesome Oatmeal with Cinnamon Fruit and Yogurt Parfait Scones with Blueberries Morning Muffins Honey and Yogurt Muffins Breakfast Smoothie Huevos Rancheros Savory Muffins Prosciutto, Melon and Ricotta Salad Poached Egg, Florentine-Style Eggs with Smoked Salmon Low-Cal Eggs and Bacon Spiced Winter Fruit Compote Bircher Muesli Roasted Peaches with Pistachio Stuffing Grilled Herrings with Oatmeal, Spinach and Almonds Asparagus with Poached Eggs LUNCH Mushroom Pâté with Madeira Spicy Grilled Eggplant Salad Sugar Snap Peas with a Minted Lemon Dip Spicy Beef Soup Grilled Jumbo Prawns with Chili Soy Sauce Tuscan Bean Soup with Toasted Garlic Chilled Beet and Apple Soup Prawn and Rice Noodle Salad Chickpeas with Ginger and Tomato Fattoush Fennel and Orange Salad Spicy Parsnip and Carrot Soup with Cumin Green Bean and Omelet Ribbon Salad Indian Spiced Fritters with Cilantro Chutney Asian-Style Chicken Noodle Soup Beef Salad with a Sweet and Sour Dressing Baked Fennel with Lemon and Olives Mushroom and Artichoke Soup with Walnuts Arugula and Goat Cheese with Roasted Pepper Salsa Curried Carrot and Split Pea Soup Vegetable Couscous Roasted Eggplant with Flatbread Hearty Cheese and Vegetable Salad Mixed Bean Chili Beef Satay Grilled Prosciutto with Figs Chile Chicken Wrap Mexican Chicken Pasta with Two-Tomato Sauce Chicken, Potato and Spinach Frittata Pasta Primavera Kleftiko Stuffed Sardines Pasta and Chickpea Soup with Arugula Pesto Hearty Stew Glazed Salmon with Soy and Ginger Mushroom and Parmesan Risotto Tandoori Chicken with Minted Couscous Penne with Olives, Anchovy and Chili Lamb with Potato DINNER Thai Fishcakes Vegetable, Noodle and Tofu Broth Grilled Stuffed Peppers Salad of Bayonne Ham, Melon and Artichokes Spiced Lentil Soup Thai Mussel Salad Prawns with Spinach Crab Salad Glazed Chicken Wings Roasted Tomatoes with a Garlic Crust Butternut Squash Soup with Parmesan Crostini Lemon Chicken Tomato and Peach Salad with Avocado Salsa Chinese Beef Lime-Marinated Halibut with Avocado and Red Onion Salsa Minted Lamb Vegetable Rice Noodles with Omelet Strips Chicken with a Simple Vegetable Stew Warm Roasted Vegetable Salad Grilled Tomato and Mozzarella Salad Fruit and Prawn Salad with Chili Dressing Herb Gnocchi with Grilled Tomato Sauce Root Vegetable and Lentil Casserole Roasted Chicken with a Deviled Sauce Chicken with Herby Nut Stuffing Fava Bean and Pecorino Salad Grilled Jumbo Prawns with a Spicy Tomato and Pepper Sauce Chicken with Tomato and Orange Sauce Roasted Vegetable Omelet Stir-Fried Beef with Noodles and Chili Lamb and Bamboo Shoot Red Curry Turkey Melt Asparagus, Fava Bean and Parmesan Frittata Chicken Breasts with Spinach and Ricotta Braised Monkfish Wrapped in Prosciutto with French Green Lentils Paella Stir-Fried Jumbo Prawns with Sesame Noodles Steak with Pepper Sauce Fettucine with Gorgonzola and Spinach Grilled Chicken with a Spiced Yogurt Crust SNACKS AND DRINKS Koftas Spiced Ladyfingers Tropical Smoothie Citrus Poached Pears Biscotti Cracker Toppings Spicy Avocado Herb and Mustard Spread Lima Bean Hummus Hot and Sour Soup Saffron Scones Oaty Fruit Bites Rich and Dark Spiced Hot Chocolate Green Apple Sorbet Fruit Salad Mango, Ginger and Citrus Sorbet Almond Fudge Crumbles Spicy Trail Mix Individual Summer Bread Puddings Spiced Baked Apple Egg “Mayo” on Rye Pickled Salmon on Rye Spiced Pork Balls with Sweet Chili Sauce MEAL PLANS Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 INDEX introduction There is much evidence associating low-calorie diets with many long-term health benefits. A restricted diet is thought to reduce our risk of developing serious illnesses like diabetes and cancer, and to help us live for longer. It is not altogether reasonable, however, to expect people to follow a continuously reduced-calorie diet, and more commonly it is recommended to include two low- calorie days each week, while eating normally the remainder of the time. On fast days, women should consume no more than 500 calories, and men, no more than 600 calories. During their fast days, many people choose to follow a traditional three- meals-a-day routine, with a low-calorie breakfast, lunch and dinner. Others prefer a light start to the day, saving up their calories for a hearty meal in the evening. Alternatively, you could start the day with a larger breakfast, eating just very small meals for the rest of the day. As long as you stay within your calories, you can mix-and-match in whatever way suits you best. The 5:2 Diet Cookbook allows you to do just this, with a delicious range of simple recipes for breakfast, lunch and dinner—and even a chapter on snacks and drinks—all of which you can eat, guilt-free, on your fasting days.
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