The 5:2 Diet Cookbook: 120 Easy and Delicious Recipes for Your Two Days of Fasting

289 Pages·2013·6.36 MB·English

by  Laura Herring

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.