Fast food

BULGAR & RAW SALMON SUPER 500SERVES 1

Ingredients

Total: 498cal

Variation for men

Total: 600cal

Method

Cook the bulgar in two and a half times its volume of boiling salted water, uncovered, over medium heat for 7 minutes. Let it stand off the heat for 5 minutes. Drain and set aside. Dress the bulgar with the vinegar and olive oil, and season with salt and pepper. Add the cucumber and chives. Set aside in the refrigerator. Clean and cut the salmon into small cubes, season them with salt and pepper, and set aside in the refrigerator. At the last minute, combine the bulgar with the sorrel. Serve with the cubes of salmon on top.

HOME-MADE LASAGNA SUPER 500SERVES 1

Ingredients

Total: 495cal

Variation for men

Total: 591cal

Method

Preheat the oven to 350F. Slice the zucchini into thin slivers lengthways and cook them for 1 minute in boiling salted water in a medium saucepan. Set them aside on paper towel. In a frying pan, sauté the onion and eggplant in half the olive oil for 5 minutes over high heat. Add the tomato and tomato passata, season with salt and pepper, and simmer over medium heat for 25 minutes. Add the ricotta and ham, stir and cook for 3 minutes over low heat. In a baking dish, lay out a layer of zucchini slices and pour over half the sauce mixture. Arrange a second layer of zucchini on top, then the rest of the mixture and finally the last layer of zucchini. Drizzle with the remaining olive oil and bake in the oven for 25 minutes. Scatter over a few basil leaves and serve with 1 large handful of washed arugula at each meal.

Variation for men: crush the biscottes into crumbs (or take the dried bread crumbs) and sprinkle over the lasagna before cooking. Add 1/2oz of grated parmesan cheese to the ricotta and put 1/2oz of grated parmesan cheese on top of the lasagna with the bread crumbs to brown in the oven.

FISH & VEGETABLE CURRY SUPER 500SERVES 1

Ingredients

Total: 495cal

Variation for men

Total: 597cal

Method

Bring 17fl oz of water to the boil in a medium saucepan with the onion, tomato, garlic, kaffir lime leaves, ginger, coriander stems (set aside the leaves for later), soy sauce and curry powder. Season lightly with salt and pepper and cover. As soon as it comes to the boil, remove the lid and simmer gently for 30 minutes. Meanwhile, prepare the vegetables: wash and trim the beans, and wash the broccoli and baby spinach. Steam the green beans for 15 minutes; after 8 minutes of steaming time, add the broccoli. Purée the curry sauce, making sure to remove the kaffir lime leaves first. Cook the rice in a small saucepan of boiling salted water for the time indicated on the packet. Keep warm. Add the curry sauce to a deep frying pan or wok (thin out with a little boiling water if necessary). Add the vegetables, stir and heat gently for 2 minutes. Add the fish and the shrimp, stir gently and cook for a further 3 minutes. Serve immediately sprinkled with chopped coriander leaves and sesame seeds, and accompanied by the rice.

On Non-Fast days, slightly increase the amount of rice and add 3 1/2fl oz of coconut milk to the sauce.

BEEF MEATBALLS SERVES 1

Ingredients

Total: 246cal

Method

Purée the tomatoes with 3 1/2fl oz of water, salt, pepper and cumin. Put in a medium saucepan with the chilli over medium–high heat for 20 minutes. Meanwhile, combine the ground beef in a bowl with the shallot, ginger, coriander, mint and some pepper. Shape into meatballs the size of a large walnut. Brown the meatballs in a non-stick frying pan over high heat for 2 minutes, then add them to the sauce and continue cooking for 3 minutes. Remember to remove the chilli from the sauce before serving!

For a balanced meal, serve with 1oz kidney beans and 1oz baby English spinach.

BLACK RICE, PEAS, ASPARAGUS & MINT SUPER 500SERVES 1

Ingredients

Total: 488cal

Variation for men

Total: 593cal

Method

Pour the rice into a small saucepan with two and a half times its volume of cold water. Add salt and cook for 45 minutes to 1 hour over low heat. Meanwhile, peel the asparagus and cut off the woody ends. Wash the peas and steam them with the asparagus for 10 minutes. Once the rice is cooked, rinse it under cold water and drain. Let the vegetables cool, then cut the asparagus into short lengths and add it to the rice with the peas. Add the arugula and mint, the tomato, olive oil, salt and pepper, and mix well. Refrigerate before eating.

First meal: take a portion and add the tuna.

Second meal: cook a soft-boiled egg, peel it under cold running water and place on top of the dish.

Researchers and nutritionists alike have touted the lasting health benefits of intermittent fasting, also known as 5:2 dieting. Its growing popularity can be attributed to its sustainable and flexible approach to both weight loss and maintaining your wellbeing. Unlike many other diets that require you to restrict your calorie intake every day, 5:2 dieting allows you to choose which two days of the week are your fasting days and encourages a normal, balanced diet for the other five days of the week. The flexibility of an intermittent diet certainly makes it easy to fit this way of eating into your everyday lifestyle.

The following recipes from 5:2 Lifestyle are designed to be eaten on fast days, where calories are restricted to 500 for women and 600 for men. Adapted to French-style cuisine, the recipes show you how you can eat fresh, flavorsome meals on fast days, rather than going without, or going with boring.

Most importantly, authors Charlotte and Delphine have pioneered a unique concept called the “Super 500” — specialized recipes that are under 500 calories and contain the maximum amount of vitamins and minerals needed for fast days. Composed of protein and wholegrain fiber to slow digestion, the 500 calorie meals feature healthy fats and fresh vegetables to ensure all your food is full of texture, color and taste.

ABOUT THE BOOK Title: 5:2 LifestyleAuthor: Delphine de Montalier and Charlotte DebeugnyPublisher: Allen & UnwinRRP: $35.00