Delivery The fast diet 800 all new summer recipes Code

Delivery The fast diet 800 all new summer recipes
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With summer on us, there is still time to deal with unwanted weight loss, and the latest science points to my new best-selling Fast 800 diet as one of the most successful ways to quickly change fat and avoid it.

Earlier this year, I shared the Fast 800 diet plan with the Daily Mail readers, gathering the most up-to-date research on the benefits of intermittent fasting, on which I based my original 5: 2 diet, and introducing the option of a plan Fast weight loss in which you eat 800 calories every day to start your regimen and get many other health benefits.

The Fast 800, which incorporates the latest scientific studies and comments from numerous doctors and the general public, reached the top of the charts of international and UK sales successes, and has already been accepted by thousands of people.

There was an immediate demand for more Fast 800 low-calorie prescriptions, as well as advice and information on this updated version of my simple but flexible weight loss approach, which has also been shown to help put type 2 diabetes in remission and reduce the risk of heart disease and other chronic diseases.

Doctors Clare Bailey and Michael Mosley (pictured) shared a selection of recipes for losing weight and improving health.

Doctors Clare Bailey and Michael Mosley (pictured) shared a selection of recipes for losing weight and improving health.

The result is the Fast 800 Recipe Book, presented here today, with more tips on how to lose weight and transform your health, plus more than 130 new low-calorie recipes created by my wife, Dr. Clare Bailey, responsible for the Tempting food. Suggestions presented in my previous books, along with acclaimed food writer Justine Pattison.

The recipes have a variety of colorful ingredients found in many Mediterranean dishes, which not only taste deliciously summery, but are also excellent for your health according to numerous scientific studies.

You will find inspiring dishes for all occasions, overflowing with fresh vegetables, healthy fats, such as olive oil, nuts, seeds, legumes, fish and shellfish, other lean proteins and some whole dairy products.

The Fast 800 recipe book, presented today, with more tips on how to lose weight and transform your health.

The Fast 800 recipe book, presented today, with more tips on how to lose weight and transform your health.

These new Fast 800 recipes are also low in starchy carbohydrates found in foods such as white bread, pasta, rice and cereals.

This is because these foods quickly convert to sugar in the body, which is problematic for anyone with diabetes or who is trying to lose weight.

In addition to what you eat, I recommend that you pay attention to your meal times and try to eat within a limited "period" during the day.

This structure, called Time Restricted Eating (TRE), is based on a pioneering research conducted by Dr. Satchin Panda, a professor at the Salk Institute in San Diego, USA. UU., That has shown that extending your night fast to ten or even 12 hours not only encourage greater fat burning, but also helps start the & # 39; spring cleaning & # 39; and cell repair.

In our new exclusive series, which continues in the Mail On Sunday of tomorrow and all next week in the Daily Mail, I will explain in detail how the Fast 800 could help you begin to transform your weight and your health in a matter of weeks.

In addition, there will be many suggestions of Clare's tempting recipes, starting today with some of our favorite dishes for breakfast, lunch and dinner.

Speaking from personal experience, I can say that they are not only good for your waistline, but that they taste delicious and also fill you up!

WHY 800 CALORIES A DAY?

One of the main benefits of the Fast 800 calorie diet is that it allows you to lose weight very quickly, and this is very motivating.

Limiting to 800 calories per day is low enough to induce mild ketosis, a natural metabolic state when the body burns fat instead of sugar as an energy source. However, it is also enough to ensure that you get the nutrients you need.

Check with your GP first

  • This diet is not suitable for teenagers, or if you are breastfeeding, pregnant or in fertility treatment.
  • Talk to your GP if you are taking medication or if you have a medical condition, such as diabetes, low or high blood pressure, retinopathy or epilepsy.
  • Do not do it if you are underweight, have an eating disorder, or are fragile, not well, or do resistance exercise.
  • For more detailed information, visit thefast800.com/faqs.

Contrary to what we are told, losing weight quickly does not mean that you get it back. In addition, it is also good for your health.

If you follow the new 5: 2 diet, your "fast" days should also be 800 calories.

This is a little more than the 500 daily calories for women and 600 for men that I originally allowed when I created the diet.

Remember that in the original 5: 2 diet, I recommended that you follow a weekly fast pattern for two days, with a restricted caloric intake, and then eat a normal and healthy diet for the remaining five days. The diet is now widely acclaimed as a safe and fast way to lose weight.

However, I discovered that some people found this too restrictive and ended up eating about 800 calories on their fast days, with equally successful results.

At the same time, I noticed many new science-based weight loss studies that were established with a food intake of 800 calories per day.

A recent, enormously impressive study, called DiRECT, an abbreviation for Clinical Diabetes Remission Trial, showed that people with type 2 diabetes who were randomly assigned an 800-calorie diet managed to lose and lose much more weight than those they received. A slow and slow diet. stable diet

HOW TO ENJOY THESE RECIPES

The calorie counts

All calorie counts listed in recipes refer to an individual serving, unless otherwise indicated.

That said, keep in mind that we include calorie counts only as an approximate guide.

There are variations between different nutritionists, counters and applications, and you should not worry too much about some additional calories here or there.

Green light for green vegetables

Doctors Clare Bailey and Michael Mosley suggest adapting healthy recipes when they don't stick to 800 calories by doubling the serving size or adding brown rice (archive image)

Doctors Clare Bailey and Michael Mosley suggest adapting healthy recipes when they don't stick to 800 calories by doubling the serving size or adding brown rice (archive image)

All non-starchy vegetables, such as green leafy vegetables, broccoli, salad leaves, radishes, beans and celery, have been classified as "uncounted" options, because the calories in these foods are insignificant in comparison With its nutritional benefits.

If a recipe includes a service suggestion, such as a salad or some steamed vegetables, then these can be considered as an extra without counting for free, unless you want to add a dressing or a teaspoon of extra virgin olive oil, in which case consult the recipe for its caloric value.

In not fast days

For days when you are not sticking to 800 calories, for example, if you are on the new 5: 2 diet or have moved to the maintenance stage (see the Starting panel, on the right), there are suggestions for adapting the recipes to make them more substantial

These also work for other family members who have no weight to lose.

They may involve simply increasing or doubling the portion size, or adding a few tablespoons of brown rice or lentils, an extra glug of olive oil, a slice of seedless bread or additional vegetables.

Add your own touch

These recipes are based on a Mediterranean-style way of eating, but can be adapted to suit different tastes and cuisines.

Feel free to adjust them, for example, using different herbs and spices that have a minimal impact on calories. You could turn a basic Bolognese into a Mexican spicy dish, for example, or Mediterranean vegetables in a curry.

The more tasty and satisfying your meal is, the more likely you are to follow this way of eating.

STARTING

First, you must decide if you want to start your weight loss with Fast 800 or adopt the new, more gradual 5: 2 approach.

It is a good idea to find out your body mass index (BMI) before you start to set goals.

To calculate your BMI, divide your weight in kilograms by your height in square meters, or use an online calculator.

A healthy range is considered to be 18.5 to 24.9. Once you have reached your goal, you can switch to a maintenance program.

THE FAST 800

  • Keep 800 calories per day and eat within a 12-hour period (such as 8 a.m. to 8 p.m.) and you could lose up to 9 kg after four weeks.
  • We recommend that you start with this intensive stage, especially if you have excess fat around the abdomen, have a lot of weight to lose or have high blood sugar levels.
  • Our recipes are for a low-carb Mediterranean diet, which is rich in fresh vegetables, legumes, whole grains, fish and good oils such as olive oil, all of which contain compounds that could help protect against high blood pressure, diseases Cardiac and type 2 diabetes.
  • Some people find that meal replacement shakes make this “fast track” stage easier, so we will also share some healthy homemade recipes for these in the Daily Mail next week. They are also perfect for those who travel or when you are at work.
  • After two weeks, reflect on how it goes. If you feel well and have no trouble keeping 800 calories a day, continue until you reach your goal or for up to 12 weeks.

THE NEW 5: 2

  • If you don't have so much weight to lose, prefer a softer approach or have already started with the Fast 800, then the New 5: 2 is a good method.
  • It is probably one of the easiest and most effective ways to lose weight and not recover it.
  • Eat 800 calories two days a week in a ten-hour period (for example, from 8 a.m. to 6 p.m., or skip breakfast and enjoy two meals instead of three). Then eat freely following a healthy Mediterranean-style diet for the remaining five days to lose 1-2 kg per week. It is not necessary to count calories on non-fast days.

STAY ON THE TRACK

  • Once you have reached your goal, you will surely find that your tastes have changed and, naturally, you love our eating plan. Congratulations, now you are in the maintenance phase!
  • Continue to adhere to the new general principles 5: 2, using our settings for non-fast days. You decide what works for you, but many people like a 6: 1 strategy: a quick day with six days of normal and healthy eating.
  • You may enjoy a strange treatment or a special occasion, but try to continue eating a diet low in sugar and quite low in starchy carbohydrates to help prevent excess blood sugar or weight gain. However, if an outfit starts to feel too tight, you know what to do …

BRIGHT BREAKFAST

AVOCADO TO THE TOAST IN THE TOSTADA: 289 CALORIES

This delicious avocado recipe on toasted bread can be topped with poached eggs or shredded feta cheese on days without fasting

This delicious avocado recipe on toasted bread can be topped with poached eggs or shredded feta cheese on days without fasting

This super fast breakfast is a great way to use avocados that are too ripe.

Servings 2 per serving: 289 cals l Protein 6g l Fat 23.5g l Fiber 5g l Carbs 10.5g

  • 2 thin slices of whole-wheat sourdough bread (every 20 g)
  • 1 medium ripe avocado, peeled, peeled and chopped (approximately 100 g prepared weight)
  • 25 g of walnut halves (about 10), chopped
  • 1 plump red pepper, seeded and diced, or a pinch of crushed dried chili flakes (optional)
  • 2 teaspoons balsamic vinegar
  • Sea salt and freshly ground black pepper

Toast the bread and divide between two dishes (or serve on a plate to share).

Place the avocado and chopped nuts in a small bowl and mash with a fork.

Spread over hot toast, sprinkle with chili, if using, and sprinkle some balsamic vinegar on top. Season with a little sea salt and ground black pepper to serve.

5: 2 days not fast

Cover the avocado toast with one or two poached eggs or some shredded feta cheese. A spoonful of mixed roasted seeds is also lovely.

COMPOTA OF HOT BERRIES WITH YOGURT: 190 CALORIES

This glorious and warm berry compote with yogurt oozes fresh flavors and can be enjoyed with mixed seeds or nuts.

This glorious and warm berry compote with yogurt oozes fresh flavors and can be enjoyed with mixed seeds or nuts.

A delicious combination that takes full advantage of frozen fruit. Choose a selection of berries that includes naturally sweet strawberries or cherries if you can.

For 2 persons Per serving: 190 cals l Protein 6g l Fat 10g l Fiber 2.5g l Carbs 17g

  • 100 g of mixed frozen berries, any variety
  • 2 dates without bone, finely chopped
  • 200 g of live Greek yogurt with all the fat

Place the frozen berries and dates in a small saucepan and gently heat for 3-5 minutes, until the fruit has thawed and heated, stirring regularly.

Add some water, if necessary, to help the fruit soften.

Divide the yogurt between two bowls and place the warm compote on top. Eat immediately

5: 2 days not fast

Sprinkle with toasted giant oatmeal, mixed seeds or chopped nuts.

BLUEBERRY PANCAKES: 284 CALORIES

These amazing blueberry pancakes are the perfect gift for family sharing and can be combined with banana slices

These amazing blueberry pancakes are the perfect gift for family sharing and can be combined with banana slices

A weekend gift, which can be multiplied to serve the whole family. Use porridge in porridge instead of the jumbo variety to get the best results.

Servings 2 per serving: 284 cals l Protein 12g l Fat 9.5g l Fiber 1.5g l Carbs 37g

  • 75 g self-cleaning wholemeal flour
  • 15 g oatmeal (not jumbo)
  • 1 large egg
  • 100 ml whole milk
  • 125 g of blueberries
  • 2 teaspoons rapeseed or coconut oil

Place the flour and oats in a bowl, make a well in the center and break the egg. Pour half of the milk and, with a whisk, whisk everything together to form a thick dough.

Add the remaining milk and beat vigorously until the dough is smooth.

Place the cranberries in a separate bowl, keeping a little to decorate them later and lightly crush them with the back of a spoon before adding them to the dough and mixing well.

Brush a large nonstick skillet with a little oil and place over medium-high heat.

Place a sixth of the dough in a loose pile on the side of the pan and allow it to spread gently.

Add two more tablespoons in the same way.

Cook for 2 minutes, or until small bubbles appear on the surface and the top begins to set, then turn carefully and cook on the other side for 1½-2 minutes.

Transfer the pancakes to a hot plate and cook the remaining three pancakes in the same way. Serve with reserved blueberries.

5: 2 days not fast

Cover the pancakes with a sliced ​​banana or a handful of fresh berries.

SCALED EGGS WITH MUSHROOMS AND SPINACAS: 241 CALORIES

This delicious recipe for poached eggs with mushrooms and spinach is an abundant dish to feel full longer

This delicious recipe for poached eggs with mushrooms and spinach is an abundant dish to feel full longer

A quick breakfast, low in calories but abundant for one. Be sure to use eggs that are very fresh.

Servings 1 per serving: 241 cals l Protein 21g l Fat 17g l Fiber 1g l Carbs 0.5g

  • 2 medium eggs, cold fridge
  • 5 g of butter or 1 teaspoon of olive oil
  • 75 g sliced ​​small mushrooms
  • A large handful of young spinach leaves
  • Sea salt and freshly ground black pepper

Fill a pan a third of the way with water and simmer. Break each egg into a cup, then tip one at a time in the pan.

Cook over very low heat, with barely bubbling water, for about 3 minutes, until the whites are firm but the yolks remain liquid.

While the eggs are poached, melt the butter or oil in a nonstick skillet over medium heat and sauté the mushrooms for 2-3 minutes, until lightly browned.

Cook's Advice

If you are not using eggs that have been stored in the refrigerator to make this recipe, be sure to slightly reduce cooking time.

Add spinach and stir until wilted. Do not overcook or much liquid will be released. Season with a pinch of sea salt and a good grind of black pepper.

Place the mushrooms and spinach on a hot plate.

Drain the eggs with a slotted spoon and place them on top of the vegetables. Season with a little more ground black pepper to serve

5: 2 days not fast

Serve on top of a slice of toasted bread with whole wheat butter.

Frying bacon, broccoli, tomato and mushrooms: 144 calories

This excellent bacon, broccoli, tomato and fried mushrooms is a delicious delicacy that can be prepared in less than 10 minutes.

This excellent bacon, broccoli, tomato and fried mushrooms is a delicious delicacy that can be prepared in less than 10 minutes.

A practical breakfast or brunch that takes less than 10 minutes to prepare. Processed meats, such as bacon, should be eaten in moderation, but this makes it a delicious weekend treat.

For 2 persons Per serving: 144 cals l Protein 8g l Fat 10.5g l Fiber 3g l Carbs 3.5g

  • 100 g broccoli, cut into small florets
  • 1 tablespoon olive or rapeseed oil
  • 2 slices of smoked bacon, trimmed from fat and then cut into wide strips
  • 100 g sliced ​​brown mushrooms
  • 10 cherry tomatoes, cut in half
  • Freshly ground black pepper

Fill a pot one third of the way with water and boil. Add broccoli and boil again. Cook for 2-3 minutes, then drain.

Heat the oil in a large nonstick skillet and fry the bacon, mushrooms and tomatoes for 2 minutes, or until the mushrooms are lightly browned.

Add the broccoli and cook for 1 more minute, stirring. Divide between two dishes and season with black pepper.

5: 2 days not fast

Push the broccoli and bacon mixture to the side of the pan, add a little more oil and fry a couple of eggs.

TASTY LUNCHES

TURKEY FAJITAS: 195 CALORIES

This fantastic turkey fajitas dish is the perfect alternative to a quick take-out meal and is full of authentic Mexican flavors.

This fantastic turkey fajitas dish is the perfect alternative to a quick take-out meal and is full of authentic Mexican flavors.

Turkey is a fantastic alternative to chicken in this recipe, and iceberg lettuce is the perfect carrier for this tasty Mexican-style stuffing. Just let everyone help each other at the table.

For 4 people Per serving: 195 cals l Protein 28g l Fat 5g l Fiber 3g l Carbs 7.5g

  • 1 iceberg lettuce
  • 1 tablespoon olive or rapeseed oil
  • 400 g of thin turkey breast fillets, cut into thin strips
  • 1 medium red onion, peeled and cut into 12 segments
  • 2 peppers (1 red and 1 yellow), seeded and thinly sliced
  • 1 teaspoon hot smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • Sea salt and freshly ground black pepper
  • A handful of fresh coriander, chopped leaves
  • 100 g of live Greek yogurt with all the fat
  • Lime wedges, to serve

Turn the lettuce over and cut around the end of the stem with a small knife. Peel off at least eight sheets and wash and drain well.

(Use the rest of the lettuce for another recipe).

Place the leaves in a serving dish. Heat the oil in a large nonstick skillet over medium heat and fry the turkey, onion and peppers for 5-6 minutes, or until the turkey is cooked and the vegetables are soft and lightly browned, stirring regularly.

Cook's Advice

Try to avoid the temptation to use a mix of fajitas prepared and bought in the store, since most contain added sugars.

Add the spices and cook for 1-2 minutes, stirring. Season with sea salt and lots of freshly ground black pepper.

Bring the pan to the table or transfer the turkey mixture to a hot plate and sprinkle with a lot of cilantro.

Stack the hot turkey on the lettuce leaves, cover with yogurt and serve with lemon slices to squeeze it.

5: 2 days not fast

Cover the turkey with guacamole and grated cheese too. Serve in a small integral wrap of good quality, if desired.

SPEEDY PIZZA: 221 CALORIES

This wonderful integral pizza is a quick and easy option to enjoy with a delicious mixed salad.

This wonderful integral pizza is a quick and easy option to enjoy with a delicious mixed salad.

The perfect integral pizza is also the fastest! Serve with a large mixed salad.

For 2 persons Per serving: 221 cals l Protein 9g l Fat 11.5g l Fiber 4.5g l Carbs 18.5g

  • 1 x 227 g can of chopped tomatoes (or ½ a can of 400 g)
  • 1 tablespoon tomato puree
  • ½ teaspoon dried oregano, or a few chopped fresh oregano leaves
  • Sea salt and freshly ground black pepper
  • 1 whole wheat pita bread (about 58 g)
  • 2 roasted red peppers from a jar (about 40 g), drained and sliced
  • 2 chestnut mushrooms (about 45 g), sliced ​​very thin
  • 35 g grated mozzarella
  • 1 tablespoon extra virgin olive oil

Preheat the grill over medium heat. To cover the pizza, tilt the tomatoes in a sieve and shake to remove excess juice. (It is not necessary to press it).

Transfer the tomato pulp to a bowl and add the tomato puree and oregano. Season with a pinch of sea salt and a lot of ground black pepper.

Lightly toast the pita bread, enough to heat it, then place it on a board. Carefully cut the bread in half horizontally with a bread knife and separate the two oval pieces.

Place them on a baking sheet, cut side down.

Spread the pitta halves with the tomato sauce and cover with the peppers, mushrooms and mozzarella.

Drizzle with olive oil and cook on the grill for 4-5 minutes, or until the cheese has melted and the tomato, mushrooms and peppers are hot.

5: 2 days not fast

Use a whole pitta per serving and add boneless olives and some pine nuts. For a meat version, cover the pizza with sliced ​​salami or chorizo. Add a dressing to the salad.

GOAT CHEESE FRITTATA: 294 CALORIES

This glorious goat cheese frittata is the best treat to pack for a delicious lunch

This glorious goat cheese frittata is the best treat to pack for a delicious lunch

Ideal for lunchboxes, but also bright served warm with a crispy salad or cooked green vegetables, as a light meal.

Servings 4 per serving: 294 calories l Protein 22g l Fat 20g l Fiber 2g l Carbs 5g

  • 1 tablespoon olive oil, plus extra to grease
  • 1 medium red onion, peeled and finely chopped
  • 1 red pepper, seeded and cut into pieces of approximately 1.5 cm
  • 1 medium zucchini, cut and cut into pieces of approximately 1.5 cm
  • 100 g goat cheese, cut into small pieces
  • 8 medium eggs
  • Sea salt and freshly ground black pepper

Preheat oven to 200 ° C / fan 180 ° C / gas 6. Grease and cover the base of a 20 cm square cake pan (without loose base) with nonstick baking paper.

Heat the oil in a large nonstick skillet and gently fry the onion, pepper and zucchini for 5 minutes or until they soften.

Tilt in the prepared can and spread to the sides. Spread goat cheese on all vegetables.

Beat the eggs in a medium bowl with sea salt and a lot of ground black pepper until they are well combined.

Pour over cheese and vegetables and bake in the preheated oven for 20 minutes, or until the frittata has hardened and is slightly swollen and golden. Cut into squares or bars to serve.

5: 2 days not fast

Enjoy a larger portion.

SALMON SALAD: 542 CALORIES

This salmon salad bowl is a filling dish, full of nutrients and appetizing flavors.

This salmon salad bowl is a filling dish, full of nutrients and appetizing flavors.

Serve the salad warm or cold quickly and start working for a nutritious and full lunch.

For 2 persons Per serving: 542 cals l Protein 33g l Fat 35.5g l Fiber 6g l Carbs 20g

  • 25 g of brown rice or mixture of brown and wild rice
  • 75 g of frozen edamame beans or frozen peas
  • 2 x 120 g salmon fillets
  • 1 teaspoon sesame seeds
  • A pinch of crushed dried chili flakes (optional)
  • 2 large handfuls of young spinach leaves or mixed baby salad leaves
  • ½ medium avocado, stoned, peeled and chopped
  • 1 medium carrot, cut and coarsely grated
  • 2 spring onions, thinly sliced
  • 4 radishes, sliced ​​and sliced
  • Lime wedges, to serve

For the soy and lime dressing

  • 2 tablespoons dark soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon fresh lime juice
  • 1 teaspoon of liquid honey

Preheat the oven to 200 ° C / fan 180 ° C / gas 6 and cover a small baking sheet with aluminum foil. Fill a small saucepan halfway with water and boil.

Add the rice and cook for 20 minutes, or until tender. Add the edamame beans or peas and boil again, stirring. Drain immediately.

To make the dressing, combine the soy sauce, sesame oil, lime juice and honey in a small bowl and mix well. Place the salmon, skin side down, on the tray and sprinkle with 2 teaspoons of dressing.

Cook's Advice

The dressing has 39 calories per tablespoon without honey. Feel free to add it to different salads, but don't forget to count the extra calories.

Sprinkle with sesame seeds and chili flakes, if you use it. Bake for 10-12 minutes, or until cooked. (It is ready when the salmon crumbles into large pieces easily when it is punctured with a fork).

Divide the leaves, rice and beans or peas between two bowls.

Arrange avocado, carrot, chives and radishes together.

Crumble the salmon in the bowls (leaving the skin), sprinkle with the rest of the dressing and serve with lemon slices.

5: 2 días no rápidos

Elija filetes más grandes: cocínelos durante unos minutos más. Aumente la cantidad de arroz, o cocine la calabaza en dados junto con el salmón; deberás asar la calabaza por 10 minutos más.

ENSALADA DE CANGREJO, COURGETTE Y AGUACATE: 421 CALORÍAS

Esta ensalada de cangrejo, calabacín y aguacate es la mejor opción saludable para los amantes de los mariscos.

Esta ensalada de cangrejo, calabacín y aguacate es la mejor opción saludable para los amantes de los mariscos.

Michael y yo vivimos junto al mar cuando éramos niños y amamos todos los mariscos. Esta súper ensalada de verano es muy saludable y también contiene minerales que nos pueden faltar, como el selenio y el yodo.

Para 2 personas Por porción: 421 cals l Proteína 16.5g l Grasa 36.5g l Fibra 5g l Carbohidratos 4g

  • 20 g de piñones
  • 2 calabacines medianos (cada uno alrededor de 250 g), recortados
  • 1 aguacate pequeño, pelado, pelado y cortado en cubitos
  • 2 puñados grandes de cohetes
  • Sal marina y pimienta negra recién molida
  • 100 g de carne de cangrejo blanca, en lata o fresca
  • 1 chile rojo, en rodajas finas o en cubitos (opcional)

Para el aderezo de lima

  • 3 cucharadas de aceite de oliva virgen extra
  • 1 cucharada de jugo de lima fresco
  • ½ cucharadita de mostaza integral
  • 1 cucharada de menta fresca finamente picada

Para hacer el aderezo, coloque los ingredientes en un tazón pequeño y mezcle bien.

Esparce los piñones en una sartén pequeña y tuesta a fuego medio durante 1-2 minutos, revolviendo con frecuencia, hasta que estén ligeramente dorados. Inclínese en un plato y póngalo a un lado.

Consejo del cocinero

El aderezo contiene 75 cal por cucharada. Siéntase libre de agregarlo a una ensalada diferente, pero no olvide agregar las calorías adicionales.

Corta los calabacines en tiras largas y anchas con un pelador de vegetales y colócalos en un tazón ancho.

Agregue el aguacate y las hojas de rúcula, sazone con sal marina y pimienta negra recién molida y mezcle ligeramente.

Esparce la carne de cangrejo encima y espolvorea con los piñones y el chile, si lo usas. Rocíe con el aderezo para servir.

5: 2 días no rápidos

Sirva con pan integral tibio y aceite de oliva para mojar

SOPA DE Frijoles Con Kale & Pesto: 249 calorías

Esta extraordinaria sopa de frijoles con col rizada y pesto es un plato reconfortante para un almuerzo súper rápido

Esta extraordinaria sopa de frijoles con col rizada y pesto es un plato reconfortante para un almuerzo súper rápido

Súper rápido y fácil, tiene un sabor fabuloso cubierto con pesto de albahaca fresca. Puede usar cualquiera de sus frijoles favoritos; mantenga las cantidades iguales.

Porciones 4 por porción: 249 calorías l Proteína 7g l Grasa 14.5g l Fibra 8g l Carbohidratos 18.5g

  • 2 tablespoons olive oil
  • 1 cebolla mediana, pelada y picada
  • 1 palo de apio, cortado en trozos de aproximadamente 1 cm
  • 2 zanahorias medianas, cortadas y cortadas en trozos de aproximadamente 1 cm
  • 1 calabacín mediano, recortado, cortado a la mitad a lo largo y cortado en rodajas de aproximadamente 1 cm
  • 1 lata de 400 g de frijoles cannellini, escurridos y enjuagados
  • 1 x 400 g de lata de borlotti o frijoles, escurridos y enjuagados
  • 1 cubo de caldo de verduras o pollo
  • 75 g de col rizada o col verde oscuro, en rodajas gruesas y tallos resistentes descartados
  • Sal y pimienta negra recién molida
  • 60 g de pesto de albahaca fresca

Consejo del cocinero

Encontrarás pesto de albahaca fresca en la sección fría del supermercado, generalmente con la pasta fresca, pero también puedes usar el tipo de jarra.

Calienta el aceite en una cacerola antiadherente grande, agrega la cebolla, el apio, las zanahorias y el calabacín y fríe suavemente durante 10 minutos, revolviendo ocasionalmente.

Coloque los frijoles en la sartén, agregue el cubo de caldo y 1.2 litros de agua y revuelva para disolver. Agregue la col rizada o el repollo y cocine a fuego lento.

Cocine durante 5-7 minutos, revolviendo ocasionalmente, hasta que las verduras estén tiernas.

Sazone con sal y pimienta al gusto, luego vierta en cuencos calientes y cubra con el pesto.

5: 2 días no rápidos

Sirva con una llovizna de aceite de oliva y pan integral tostado. O agregue un poco de halloumi frito en cubitos o tocino.

GOUJONS DE POLLO CON CRUMB PARMESANO: 399 CALORÍAS

Este goujons de pollo con miga de parmesano es un delicioso manjar que combina perfectamente con calabacines en rodajas al vapor

Este goujons de pollo con miga de parmesano es un delicioso manjar que combina perfectamente con calabacines en rodajas al vapor

Tiernas piezas de pechuga de pollo con una crujiente capa de parmesano dorado. Delicious served warm with a large mixed salad or with steamed sliced courgettes or a generous portion of mangetout.

Serves 2 Per serving: 399 cals l Protein 62g l Fat 13g l Fibre 0.5g l Carbs 9g

  • 1 medium egg
  • 50g Parmesan, finely grated
  • 25g quick-cook polenta
  • ½tsp dried thyme
  • ½tsp paprika (not smoked)
  • Sea salt and freshly ground black pepper
  • 2 boneless, skinless chicken breast fillets (around 400g), each cut into 4-5 thin strips
  • Lemon wedges, to serve

Preheat the oven to 200°C/fan 180°C/gas 6. Line a large baking tray with non-stick baking paper. Whisk the egg in a medium bowl until smooth.

Combine the Parmesan, polenta, thyme and paprika with some fine sea salt and a good grind of black pepper in a separate bowl. Scatter half the mixture over a large plate.

Dip the chicken strips, one at a time, into the egg, then coat in the Parmesan crumb. Top up the crumbs on the plate when the first batch is used up.

Place the goujons on the baking tray and bake for 12-14 minutes, or until crisp, golden brown and cooked through.

Divide between two plates and serve with lemon wedges.

5:2 non-fast days

Serve with a lemon mayo by combining a good-quality full-fat mayonnaise with a little grated lemon zest and lemon juice.

COURGETTI SPAGHETTI WITH PINE NUTS, SPINACH & PANCETTA: 461 CALORIES

This aromatic spaghetti dish is packed with nutrition for a filling and healthy lunch without too many calories

This aromatic spaghetti dish is packed with nutrition for a filling and healthy lunch without too many calories

Some token spaghetti gives this delicious carbonara a bit of texture, but without adding too many calories. Serve with a salad – use radicchio or red chicory for extra antioxidants.

Serves 2 Per serving: 461 cals l Protein 21g l Fat 27g l Fibre 7g l Carbs 29g

  • 80g dried wholewheat spaghetti
  • 1 large courgette, trimmed and spiralised (see tip) or 250g ready-prepared courgetti
  • 20g pine nuts
  • 50g cubed pancetta, smoked lardons or diced bacon
  • 1tbsp olive oil
  • 150g young spinach leaves
  • 80g feta
  • Sal y pimienta negra recién molida

Half fill a large saucepan with water and bring to the boil. Add the spaghetti, return to the boil and cook for 10-12 minutes, or until tender. Add the spiralised courgette and stir together quickly, then immediately strain through a colander and run very briefly under a cold tap.

Meanwhile, place the pine nuts and pancetta (or lardons or bacon) in a non-stick saucepan with half the oil and fry over a medium heat for 2-3 minutes, stirring regularly until lightly browned.

Tip out onto a plate and return the pan to the heat.

Cook's tip

A spiraliser will help cut courgettes into spaghettilike strips. If you don’t have one, peel the courgette into long strips using a potato peeler

Add the remaining oil and the spinach and cook over a medium heat for 1-2 minutes, stirring regularly, until the spinach is soft.

Crumble two-thirds of the feta over the top, season and cook until the feta melts, making a creamy coating for the spinach.

Return the spaghetti and courgetti to their saucepan, add the spinach and feta sauce and, using two forks, toss together well over a medium heat for 1-2 minutes.

Divide between two shallow bowls, crumble the remaining feta over the top and sprinkle with the pancetta and pine nuts.

5:2 non-fast days

Increase the amount of wholewheat spaghetti.

DELICIOUS DINNERS

CREAMY CASHEW & TOFU CURRY: 598 CALORIES

This spectacular creamy cashew and tofu curry is an aromatic dish, that can be alternated with Quorn pieces instead of tofu

This spectacular creamy cashew and tofu curry is an aromatic dish, that can be alternated with Quorn pieces instead of tofu

Thai-style curries always seem to go down well and this one is particularly flavoursome. If you don’t like tofu, try Quorn pieces instead. Please note, some curry pastes contain fish sauce.

Serves 4 Per serving: 598 cals l Protein 20g l Fat 43.5g l Fibre 10.5g l Carbs 26g

  • 2tbsp coconut or rapeseed oil
  • 1 medium aubergine (around 225g), cut into roughly 2cm chunks
  • 1 medium red onion, peeled and cut into 12 wedges
  • 350g butternut squash, peeled, deseeded and cut into roughly 2cm chunks
  • 4tbsp Thai red or green curry paste
  • 1 x 400ml tin of full-fat coconut milk
  • 100g cashew nuts, roughly chopped
  • 1 large pepper (any colour), deseeded and cut into roughly 2cm chunks
  • Sea salt and freshly ground black pepper
  • 20g fresh coriander, leaves roughly chopped
  • 280g firm or extra-firm tofu, drained and cut into 2cm cubes
  • 300g cauliflower rice (optional)

Heat 1tbsp of oil in a large, deep frying pan or shallow casserole dish over a high heat. Add the aubergine and stir-fry for 4-5 minutes, until golden brown.

Transfer to a bowl. Reduce the heat, add the remaining oil, onion and squash to the pan and fry gently for 5 minutes, stirring regularly.

Add the curry paste and cook for 1 minute, stirring constantly. Stir in the coconut milk, half the nuts, the pepper and 100ml of water.

Season with sea salt and ground black pepper.

Cover the pan loosely with a lid, bring to a gentle simmer and cook for 10 minutes, stirring occasionally.

Stir the aubergine and half of the chopped coriander into the pan and return to a simmer. Add the tofu, cover and cook for a further 5-6 minutes, stirring occasionally, until the aubergine is softened and the tofu hot.

Add a splash more water if the curry reduces too much.

Sprinkle the reserved coriander and cashew nuts over the dish, and serve with freshly cooked cauliflower rice on the side, if using.

5:2 non-fast days

Serve with a small portion of brown rice or wholewheat noodles

SWEDISH SPICY CARROT WITH COD: 279 CALORIES

This Swedish spicy carrot with cod dish is an impressive healthy dinner dish for entertaining guests

This Swedish spicy carrot with cod dish is an impressive healthy dinner dish for entertaining guests

Juicy cod steaks sitting on a creamy carrot purée. Heaven. This recipe was inspired by a memorable meal after a 5:2 conference in Stockholm.

Serve with half a plateful of cooked green vegetables, such as long-stemmed broccoli, spring greens or kale.

Serves 2 Per serving: 279 cals l Protein 27.5g l Fat 13.5g l Fibre 5g l Carbs 9g

  • 2 large carrots (around 300g), trimmed and thickly sliced
  • 1 garlic clove, peeled
  • 15g fresh root ginger, peeled
  • 15g butter
  • ½tbsp fresh lemon juice
  • Sea salt and freshly ground black pepper
  • 2 x 150g thick, skinless cod fillets (or other white fish)
  • 1tbsp olive oil
  • A good pinch of crushed dried chilli flakes
  • Steamed vegetables such as longstemmed broccoli, spring greens or kale

Place the carrots, garlic and ginger in a medium saucepan and cover with water. Boil then reduce to a simmer and cook for about 15 minutes or until soft.

Remove the pan from the heat, scoop out and reserve a ladleful of water (100ml), then drain the carrot, garlic and ginger.

Return them to the pan with 3tbsp of the reserved water, the butter and lemon juice. Using a stick blender, blitz the carrots to a soft, smooth purée, adding a little extra cooking water if needed.

Season to taste. Keep warm. Season the cod on all sides.

Heat the oil in a non-stick frying pan over a medium heat. Add the cod and fry for 4 minutes.

Turn the fish, sprinkle with chilli flakes and cook on the other side for 3-5 minutes, depending on the thickness. The cod is ready when beginning to flake into large chunks.

Spoon the purée on to two plates. Add the fish and steamed vegetables.

5:2 non-fast days

Scatter with a handful of toasted almonds and drizzle with extra-virgin olive oil. Add a few tablespoons of cooked puy lentils to your plate

CHINESE-STYLE DRUMSTICKS: 238 CALORIES

This Chinese-style drumsticks recipe is a juicy recipe for a flavoursome dinner that can be easily paired with greens

This Chinese-style drumsticks recipe is a juicy recipe for a flavoursome dinner that can be easily paired with greens

These can be oven-baked but are great for cooking on the barbecue, too. Serve with steamed pak choi or spring greens, or a large mixed salad.

Serves 4 Per serving: 238 cals l Protein 33g l Fat 10.5g l Fibre 0g l Carbs 3g

  • 2tsp Chinese five spice
  • 4tbsp dark soy sauce
  • 2tsp sesame oil
  • 2 garlic cloves, peeled and crushed
  • 8 chicken drumsticks
  • 2 spring onions, trimmed and finely sliced (optional)

Put the Chinese five spice, soy sauce, sesame oil and garlic in a large bowl and mix thoroughly.

Slash each chicken drumstick through the thickest part 2-3 times and add to the marinade. Mezclar bien.

Cover and leave in the fridge to marinate for at least 30 minutes, or ideally several hours, turning occasionally.

Cook's tip

Serve with pickled cucumber. Mix ½ a red onion with ½ a cucumber, both sliced. Add 1½tbsp cider vinegar. Season with sea salt. Leave to stand for 30 minutes.

Preheat the oven to 220°C/fan 200°C/gas 7. Line a large baking tray with foil.

Place the drumsticks on the prepared tray, reserving any marinade left in the bowl, and bake for 20 minutes.

Remove from the oven, brush the chicken generously with the remaining marinade and return to the oven for 10-15 minutes, until the chicken is tender and cooked thoroughly.

Serve garnished with the spring onions, if using.

5:2 non-fast days

Enjoy with 3 tablespoons of brown rice or quinoa.

SIMPLE STEAK & SALAD: 346 CALORIES

This glorious steak with colourful salad is an easy low-carb combination, packed with splendid flavours

This glorious steak with colourful salad is an easy low-carb combination, packed with splendid flavours

A juicy steak with a colourful dressed salad is a fantastic, easy, low-carb combination, which provides a good protein boost on a fast day.

Serves 2 Per serving: 346 cals l Protein 30g l Fat 22g l Fibre 3g l Carbs 5g

  • 225g lean sirloin beefsteak, cut in half
  • Sea salt and freshly ground black pepper
  • 1tbsp olive oil
  • 150g button chestnut mushrooms, halved or sliced if large

For the salad

  • 100g mixed leaves
  • ½ a yellow pepper, deseeded and sliced
  • 10 cherry tomatoes, halved
  • 1/3 of a cucumber, sliced
  • 2 spring onions, trimmed and finely sliced

For the balsamic dressing

  • 2tbsp extra-virgin olive oil
  • 2tsp balsamic vinegar

To make the salad, toss all of the ingredients together in a large bowl. Season the beef all over with sea salt and lots of ground black pepper.

Heat the oil in a large non-stick frying pan over a medium-high heat and fry the steaks for 3-4 minutes on each side, or until done to your liking.

Put the steaks on two warmed plates and leave to rest.

Add the mushrooms to the pan and cook for 2-3 minutes, or until browned, stirring regularly.

Spoon on top of the steaks. Drizzle the oil and vinegar over the salad and toss lightly.

Serve alongside the steak and mushrooms.

5:2 non-fast days

Serve with roasted butternut squash wedges, add a generous spoonful of full-fat crème fraîche to the mushrooms just before the end of their cooking time, and double up the dressing ingredients.

SPICY BEAN CHILLI: 346 CALORIES

This glorious spicy bean chilli, is a rich and flavoursome dish for lovers of spicy food

This glorious spicy bean chilli, is a rich and flavoursome dish for lovers of spicy food

A rich, spicy chilli made with different  beans for fibre and slow-release complex carbs. Serve with a large mixed salad.

Serves 4 Per serving: 346 cals l Protein 18g l Fat 17g l Fibre 10g l Carbs 26g

  • 2tbsp olive oil
  • 1 medium onion, peeled and thinly sliced
  • 1-1½tsp hot smoked paprika (to taste)
  • 1tsp ground cumin
  • 1tsp ground coriander
  • 1 x 400g tin of chopped tomatoes
  • 1 x 400g tin of black beans or red kidney beans, drained and rinsed
  • 1 x 400g tin of mixed beans, drained and rinsed
  • 300ml vegetable stock (made with 1 stock cube)
  • 1tbsp tomato purée
  • 1tsp dried oregano or mixed dried herbs
  • Sea salt and freshly ground black pepper
  • 75g mature Cheddar cheese, grated
  • 100g full-fat live Greek yoghurt

Heat the oil in a large, deep, non-stick frying pan, wide-based saucepan or shallow flame-proof casserole, and gently fry the onion for 3-4 minutes, or until softened, stirring frequently.

Cook's tip

If you have IBS, you might need to reduce the bean portions. For extra flavour, add 1tbsp of cocoa powder (11 cals) along with the dried herbs.

Add the smoked paprika, cumin and coriander and cook for a few seconds, stirring.

Add the tomatoes, beans, vegetable stock, tomato purée and dried herbs, season with sea salt and lots of ground black pepper and bring to a simmer.

Cover loosely with a lid and cook for 15-20 minutes, or until the sauce has reduced and thickened, stirring occasionally.

Serve topped with Cheddar cheese and generous spoonfuls of Greek yoghurt.

5:2 non-fast days

Serve with brown rice and top with sliced avocado. Drizzle the salad with a splash of balsamic vinegar and a glug of olive oil

STIR-FRY TUNA WITH HOISIN SAUCE: 328 CALORIES

This aromatic stir-fry tuna with hoisin sauce is packed with vegetables for a quick and nutritious dinner

This aromatic stir-fry tuna with hoisin sauce is packed with vegetables for a quick and nutritious dinner

This quick tuna dish is the perfect meal after a busy day. Packs of stir-fry vegetables save time.

Or make your own with any fresh crispy vegetables.

And don’t worry about the minor variations in the calorie count, just enjoy it!

Serves 1 Per serving: 328 cals l Protein 31.5g l Fat 13g l Fibre 9g l Carbs 16.5g

  • 1 x 110g fresh tuna steak, cut into roughly 3cm chunks
  • Sea salt and freshly ground black pepper
  • 1tbsp coconut or rapeseed oil
  • 1 x 300-350g pack of stir-fry vegetables
  • 2tbsp ready-made hoisin sauce
  • A pinch of crushed dried chilli flakes (optional)

Season the tuna on all sides with sea salt and ground black pepper.

Heat the oil in a large non-stick frying pan or wok over a high heat and stir-fry the tuna and vegetables for 3-4 minutes, or according to the pack instructions, until the tuna is lightly browned.

Drizzle with the hoisin sauce and stir-fry the fish and vegetables for another 20-30 seconds.

Sprinkle with the chilli flakes, if using, and serve immediately.

5:2 non-fast days

Serve with a small portion of wholewheat noodles or brown rice. You could also add a few tablespoons of defrosted edamame beans to the vegetables.

PAN-FRIED FISH WITH LEMON & PARSLEY: 368 CALORIES

This pan-fried fish with lemon and parsley recipe is a satisfying dish for a quick and simple dinner

This pan-fried fish with lemon and parsley recipe is a satisfying dish for a quick and simple dinner

This is the ideal meal for one, but can be easily doubled up.

Cook your vegetables, or prepare a salad, before you start frying the fish, as it takes less than 5 minutes.

If you don’t fancy plaice, sea bass or sea bream make good alternatives.

Serves 1 Per serving: 368 cals l Protein 33g l Fat 26g l Fibre 0.5g l Carbs 0.5g

  • 1 plaice fillet (around 175g), or other white fish fillet, thawed if frozen
  • Sea salt and freshly ground black pepper
  • 15g butter
  • 1tbsp extra-virgin olive oil
  • 1tbsp fresh lemon juice
  • A small bunch of fresh parsley, leaves finely chopped (around 2tbsp)

Season the fish on the skinless side with sea salt and black pepper. Melt the butter with the oil in a large, non-stick frying pan over a medium heat.

Add the plaice fillet, skin-side down, and cook for 3 minutes.

Cook's tip

Capers are delicious with this. Add 1tbsp drained mini capers with the lemon juice. To be dairy free, omit the butter (28 cals less per serving).

Carefully turn over and cook on the other side for a further 1-2 minutes, depending on the thickness of your fillet. (You can peel off the skin carefully at this point, if you like.)

Lift the plaice fillet on to a warmed plate using a fish slice or spatula, turning so the skin side is down.

Return the pan to the heat, add the lemon juice and parsley and simmer for just a few seconds, stirring constantly.

Pour the buttery juices over the fish to serve.

5:2 non-fast days

Serve with a portion of warm white beans or some roasted vegetables. Add a knob of butter to your cooked greens or a generous splash of dressing to your salad. A serving of celeriac chips will also add a tasty extra flavour

PERFECT PULLED PORK: 192 CALORIES

Meat lovers can rejoice with this juicy pulled pork recipe that can be enjoyed as a wrap

Meat lovers can rejoice with this juicy pulled pork recipe that can be enjoyed as a wrap

This reheats beautifully, so can be enjoyed the next day. Serve in wraps made from Little Gem leaves topped with diced cornichons.

Serves 6 Per serving: 192 cals l Protein 28g l Fat 5g l Fibre 0.5g l Carbs 3g

  • 1kg pork shoulder joint, rind on

Para la marinada

  • 45g tomato purée (around 3tbsp)
  • 30g chipotle paste (around 2tbsp)
  • Juice of 3 large oranges
  • Juice of 2 limes
  • 1tsp flaked sea salt
  • 1tsp ground cumin
  • 1tsp ground allspice
  • 1tsp coarsely ground black pepper

Place all the marinade ingredients in a large non-metallic bowl and whisk until combined.

Remove any string from the pork and put the joint in the marinade. Turn several times to coat.

Cover and leave to marinate in the fridge for at least 8 hours or overnight.

Preheat oven to 170°C/fan 150°C/gas 3. Put the pork and its marinade in a casserole, cover and bake for about 3 hours, or until the pork falls apart when prodded with a fork.

Check after a couple of hours, adding water if needed to keep the pork moist.

Transfer to a warmed platter and shred with two forks, discarding the rind and fat. Spoon the cooking juices over.

5:2 non-fast days

Serve in ready-made corn tacos with salad.

SCRUMPTIOUS DESSERTS

CHOCOLATE BEETROOT BROWNIES: 128 CALORIES

This moreish chocolate beetroot brownie recipe is an indulgent and low calorie treat

This moreish chocolate beetroot brownie recipe is an indulgent and low calorie treat

Challenge anyone to identify the main ingredient!

Serves 20 Per serving: 128 cals l Protein 3g l Fat 8g l Fibre 1.5g l Carbs 10.5g

  • 100g coconut oil, plus extra for greasing
  • 275g cooked beetroot, drained and cut into small chunks
  • 3 large eggs
  • 60g cocoa powder
  • 100g soft pitted dates
  • 100g wholemeal self-raising flour
  • 1tsp ground cinnamon
  • 1tsp bicarbonate of soda
  • A pinch of sea salt
  • 75g plain dark chocolate (around 85% cocoa solids), roughly chopped

Preheat the oven to 200°C/fan 180°C/gas 6. Grease and line the base and sides of a 20cm loose-based square cake tin with some non-stick baking parchment.

Place the coconut oil, beetroot, eggs, cocoa powder and dates in a food processor and blend until thoroughly combined.

You can also blend the ingredients together in a bowl with a stick blender.

Add the flour, cinnamon, bicarbonate of soda and a pinch of sea salt, and blend until well combined. Add 1tbsp water to loosen the mixture, if needed.

Stir in the chocolate, then spoon into the prepared tin, spreading to the sides. Bake for about 20 minutes, or until risen and just firm to the touch.

Cook's tip

To cook the beetroot, wash it, place in a pan of water, bring to the boil and cook for 40-45 minutes, or until tender, then peel.

Cool in the tin for 10 minutes, then turn out and cut into squares to serve.

5:2 non-fast days

To add a bit of crunch and extra protein, throw in 150g roughly chopped pecans with the chocolate.

Serve after a meal with a handful of berries, a dollop of fullfat yoghurt or crème fraîche.

(You can reheat in the microwave for a few seconds first, if you like.)

SEARED PEACHES WITH YOGHURT & PISTACHIOS: 130 CALORIES

This seared peaches with yoghurt & pistachios recipe is a refreshing treat for either dessert or breakfast

This seared peaches with yoghurt & pistachios recipe is a refreshing treat for either dessert or breakfast

This also makes a great summery breakfast.

Serves 4 Per serving: 130 cals l Protein 6g l Fat 5.5g l Fibre 3g l Carbs 12g

  • 1tsp olive or rapeseed oil
  • 4 firm but ripe peaches or nectarines, halved and stoned
  • 150g full-fat live Greek yoghurt
  • 25g unsalted pistachio nuts, roughly chopped

Place a large griddle pan over a medium-high heat and brush with the oil.

Place the peaches on the griddle, cut-side down, and cook, without moving, for about 3 minutes, or until hot and marked with griddle lines. Serve with yoghurt and a sprinkling of nuts.

5:2 non-fast days

Enjoy a larger portion.

CINNAMON APPLE CRISPS: 81 CALORIES

This cinnamon apple crisps recipe is a satisfying treat that can be enjoyed as an alternative to shop-bought snacks

This cinnamon apple crisps recipe is a satisfying treat that can be enjoyed as an alternative to shop-bought snacks

These snacks contain lots of healthy soluble fibre.

Serves 2 Per serving: 81 cals l Protein 0.6g l Fat 3.5g lFibre 1g l Carbs 11g

  • 2tsp coconut oil
  • ½tsp ground cinnamon
  • 1 large red-skinned apple (around 200g)

Preheat the oven to 130°C/fan 110°C/gas ½. Line a large baking tray with non-stick baking paper.

Melt the coconut oil and cinnamon in a small saucepan over a low heat, then set aside.

Top, tail and core the apple. Finely slice into discs of 3-4mm thick.

Brush the cinnamon oil all over the apple slices, then place in a single layer on the baking tray.

Bake for 1½ hours, or until very dry and quite crisp. Switch off the oven and leave the apples to dehydrate further for 2-3 hours.

Divide between two people to serve

5:2 non-fast days

Enjoy the crisps dipped in full-fat yoghurt.

CHOCOLATE MUG CAKE: 216 CALORIES

This glorious chocolate mug cake is the perfect gooey-centred treat for indulging after a busy day

This glorious chocolate mug cake is the perfect gooey-centred treat for indulging after a busy day

Try this for instant gooey-centred chocolate indulgence.

Serves 2 Per serving: 216 cals l Protein 8g l Fat 17g l Fibre 1g l Carbs 7.5g

  • 1tbsp coconut oil
  • 4 soft pitted dates (around 30g), finely chopped
  • 1 medium egg, beaten well
  • 25g ground almonds
  • 7g cocoa powder (around 1tbsp)
  • ¼tsp baking powder
  • A pinch of sea salt
  • 1 square (around 5g) plain dark chocolate (85% cocoa solids)
  • A handful of fresh raspberries, to serve

You will need

  • A microwave-proof mug (around 300ml)

Place the coconut oil in the mug and melt in the microwave on high for a few seconds. Do not allow to overheat.

Add the dates, egg, almonds, cocoa powder, baking powder and a small pinch of flaked sea salt to the mug and, using a fork, mix the ingredients until thoroughly combined.

Add 1-2tsp water to loosen the mixture, if needed.

Press the square of chocolate vertically into the top of the cake batter until submerged and microwave on high for about 1 minute, or until the cake is risen, firm and just beginning to shrink from the sides of the mug.

Holding the hot mug carefully, turn the cake out on to a plate and cut in half to reveal the melted chocolate.

Divide between two plates and serve each half with some fresh raspberries.

5:2 non-fast days

Serve with a dollop of full-fat live Greek yoghurt.

STRAWBERRY & VANILLA YOGHURT: 123 CALORIES

This mouthwatering strawberry & vanilla yoghurt recipe is perfect for either dessert or breakfast

This mouthwatering strawberry & vanilla yoghurt recipe is perfect for either dessert or breakfast

A super-easy yoghurt that makes a great dessert or breakfast. Strawberries are naturally sweet but surprisingly low in sugar.

Serves 4 Per serving: 123 cals l Protein 4.5g l Fat 8g l Fibre 2.5g l Carbs 7g

  • 250g fresh strawberries, hulled and halved
  • 300g full-fat live Greek yoghurt
  • ½tsp vanilla extract

Place the strawberries in a mixing bowl and mash with a fork to crush the berries and release their juices.

Mix the yoghurt and vanilla together in a separate bowl, then lightly fold the mashed strawberries in.

Divide between small dishes or glasses and keep chilled until ready to eat.

5:2 non-fast days

Cook's tip

You can use frozen strawberries or mixed berries for this recipe – make sure they’re well thawed and drained before you mash them.

Enjoy with an extra portion of strawberries.

The Fast 800 Recipe Book by Dr Clare Bailey and Justine Pattison is published by Short Books, £16.99. © Parenting Matters Ltd. To order a copy for £13.60 call 0844 571 0640. P&P is free on orders over £15. Offer valid until 22 June 2019.