The weight loss recipes I use for the Fast Diet employ low calorie ingredients but are nutritious and above
When restricting your calorie intake on fast days, if you
are not to become bored with the diet, it is important to make the food as
tasty and interesting as possible.
I do this by using a wide variety of herbs, spices, condiments and sauces. It does require a little more effort in preparation but the result is well worth it – especially if it keeps you to the diet requirements.
Breakfast Weight Loss Recipes
Cereals, especially oat based are satisfying and low in calories.
Add a little semi skim milk but not sugar.
Plain low fat yogurt is
great with a teaspoon of honey or handful of fresh fruit such as raspberries or
If you want something hot for those cold mornings try a steaming
bowl of porridge oats. Try sprinkling with cinnamon but go easy on the sugar.
A boiled egg is filling and one slice of rye bread with a
vegetable or olive oil based spread makes for a low calorie meal.
For beverages I do enjoy a cup of tea with a drop of semi skim milk or coffee will do just as well. Avoid milkshakes which can add up to a lot of calories unless it is the main part of the meal.
Lunch Weight Loss Recipes
This is not a meal I spend a lot of time on – some people on
the Fast Diet skip a midday meal altogether. I prefer a little something to
keep me going and find that a piece of fruit does the job.
An apple or banana is good or make a simple fruit salad with
½ an apple, ½ a banana and a few sliced grapes or blueberries.
A green salad is good – lettuce, cucumber, tomato, radish,
beetroot, onion, cress are just a few possibilities. I like to spice it up a bit
with a little grated fresh root ginger or chopped medium hot chillies. Herbs
such as parsley, chives, coriander, fennel, basil also help to jazz up the
meal. Add a little olive oil and a squeeze of lemon or dress with a low calorie
If you fancy something a little more substantial try a poached egg or beans on toast. Or add some fish or sea food to a salad. Avoid accompaniments like mayonnaise or rich sauces.
Evening Meal Weight Loss Recipes
This is where I let my creative juices flow and will often
decide during the day what I shall be preparing.
Fish is a good basis for a meal as it is full of healthy
omega-3 fatty acids and vitamins A and D, especially oily fish such as salmon,
sardines and mackerel.
Mackerel on toasted ciabatta bread is tasty; use fresh grilled mackerel or tinned fish, adding a little finely chopped spring or red onion together with chopped dill or fennel. Spread on the toasted ciabatta and grill. Serve with a tomato salsa made by chopping a skinned tomato (drop into boiling water for a few seconds to loosen the skin) add a few drops of Tabasco sauce and a drizzle of honey; finally tear over a few leaves of basil, coriander or parsley.
is another favourite. There was a time, living in the countryside, when I would
forage for mushrooms in the fields. The flavour was better than any of the
commercially grown ceps but this was a rare treat.
To get the most flavour from your mushrooms chop roughly and
cook them gently in a little olive or sunflower oil until they have lost most
of their liquid and are a rich, nut brown. Add a grating of nutmeg or mace and
some finely chopped parsley.
Beat 2 eggs well but not frothy; heat a non stick pan and
add a knob of butter or vegetable spread; pour in the beaten egg and tilt sides
to spread evenly. Allow to cook over a medium heat; not too hot or the
underside will burn. Cook until firm and lightly browned underneath but still
slightly runny on top. Grind over a little pepper and then spread the mushroom
mixture over the top. Fold the omelette in half and serve.
Goes best with a green salad; baby spinach and endive is a nice combination dressed with a French dressing made from 1 spoon of cider or wine vinegar, 4 spoons of olive or rapeseed oil, a pinch each of salt, pepper, sugar.
Curried Eggs are
an unusual treat and easy to make. Boil an egg until firm (about 5 minutes from
room temperature) Soften a red onion and clove of garlic in a little oil. Add a
teaspoon of ground cumin, a teaspoon of fenugreek or ground coriander, a half
teaspoon of turmeric and half a teaspoon of chilli powder.
Cook for a few seconds and then add a large chopped and skinned tomato with a little water. Put a handful of frozen peas into a sieve and run under the hot tap to defrost. Add to the pan and continue to cook until the sauce is the consistency of thin cream.
Finally add the boiled egg, coat with the sauce and serve with plain boiled rice.
Although I enjoy a drink of wine, beer or whiskey I treat fast days as alcohol free for two reasons: they are high in calories and it is good to give your liver a rest once or twice a week.
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