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Seven years ago, almost to the present day, I was diagnosed with type 2 diabetes. Instead of taking medication, I chose to tackle the problem myself by experimenting with my diet, says Dr. Michael Mosley
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Seven years ago, almost to the present day, I was diagnosed with type 2 diabetes. Instead of taking medication, I chose to tackle the problem myself by experimenting with my diet, says Dr. Michael Mosley

Seven years ago, almost to the present day, I was diagnosed with type 2 diabetes. Instead of taking medication, I chose to tackle the problem myself by experimenting with my diet, says Dr. Michael Mosley

Seven years ago, almost to this day, I was diagnosed with type 2 diabetes. Instead of taking medication, I chose to tackle the problem myself by experimenting with my diet. Extensive research told me that reducing my calories just two days a week could have a profound effect on my health.

Within a few months I lost nearly a stone and a half and my blood sugar levels were no longer considered diabetes. I devised my "The 5: 2 Diet" eating routine and shared details of the discovery in what would become an international bestseller book.

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In the five years that followed, I have witnessed a revolution in weight loss research that has changed the lives of millions. Type 2 diabetes is no longer a life sentence in which patients depend on endless pills to keep them alive.

But the benefits of eating this way – so-called intermittent fasting – go far beyond these two (very important) things.

Some scientists now believe that this type of eating plan can play a role in reducing the risk of cancer, heart disease, depression and even dementia.

Although research is still at a very early stage, I think the potential is exciting, not least because of the thousands of positive stories I have now heard from followers of my 5: 2 diet, some of whom have been diabetic-free for a few years now.

However, amid the overwhelmingly positive feedback, there was one much heard complaint. & # 39; But I only cook for one! & # 39; Many protested.

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So, to coincide with the release of my latest book – The Fast 800, an updated, supercharged version of the original 5: 2 – I have compiled a collection of delicious, calorie-driven recipes that are specifically designed to be eaten solo.

Just because you want to diet does not mean that your other half does that too. In the meantime, the number of people living alone has doubled in the last two decades and more than four million older adults eat most of their meals alone.

Studies have shown that you can throw two stones in just three months. And the meals in this special tray will not only make that process easy, but also a pleasure

Studies have shown that you can throw two stones in just three months. And the meals in this special tray will not only make that process easy, but also a pleasure

Studies have shown that you can throw two stones in just three months. And the meals in this special tray will not only make that process easy, but also a pleasure

The plan is simple: stick to 800 calories on two Fast Days while eating a normal, balanced Mediterranean diet the rest of the time. If you want to lose more weight quickly, try to keep 800 calories a day for six weeks.

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As I explain in the book, studies have shown that you can throw two stones in just three months. And the meals in this special tray will not only make that process easy, but also a pleasure.

As I said, every recipe is designed to make a single portion – with the exception of a few, such as granola, that you can store and enjoy for a few days. The calorie counts given in all cases are per portion.

If you want a dish for more than one to work, simply multiply the number of ingredients by the number of diners. But before we get started, here's a short update of why this diet really works.

THE WEIGHT COMES OUT … AND DOES NOT TAKE OUT

Most people who follow a regular diet do not manage to keep the weight off. But studies have shown that people in 5: 2 are able to lose weight in the long term.

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A recent Australian study showed that those who ate in the 5: 2 way lost on average more than one stone and had kept it away a year later.

Even the NHS website recognizes its lasting benefits and states that two days of dietary restrictions can be more sustainable than traditional diets, leading to a reduction in "body fat, insulin resistance and other chronic diseases."

SLIMMING MAY REVERS DIABETES OF TYPE 2

As we all know, Britain is faced with a crisis in type 2 diabetes, with a diagnosis made every three minutes. But a groundbreaking 2018 study of 298 diabetics showed that eating 800 calories a day for up to five months can, in fact, reverse many cases of diabetes.

Scientists from the University of Glasgow and the University of Newcastle saw the participants lose on average one and a half stones and in many cases their blood sugars returned to normal.

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Almost half were able to get rid of their medication and became & # 39; in remission & # 39; explained.

Last month, a follow-up study revealed the most remarkable finding to date: two years later, most of those patients' diabetes was still in remission. Compared to a control group that followed conventional NHS advice, they were much slimmer, had lower cholesterol levels and lowered blood pressure and reported a much better quality of life.

One of the study's authors, Professor Mike Lean, told me: "We have been telling patients with type 2 diabetes for years to take the pills. This is a serious illness with annoying complications, especially if you develop it in your 40s or 50s. The good news is that many people can now be shot with the right help for this terrible disease. & # 39;

QUICKLY CAN INCREASE YOUR BRAIN POWER

Another series of promising findings shows that intermittent fasting can protect brain health.

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Mark Mattson, a professor of neuroscience at the Johns Hopkins School of Medicine in the US, has spent decades researching the impact of intermittent fasting on the brain. He has shown in animals that intermittent fasting stimulates the release of a protein called BDNF, or brain-derived neurotrophic factor. BDNF stimulates the creation of new brain cells and their connections, thereby improving cognitive function and memory. The results of his latest study on the 5: 2 impact on people at risk for dementia are expected soon.

MEDITERRANEAN FOOD GIVES A MOOD BOOST

The recipes on the following pages, and in my books, are based on the principles of the Mediterranean diet with lots of nuts, fish, olive oil and vegetables. This way of eating is good for the heart and waist. It is also an effective way to reduce depression and anxiety. Some studies have even shown that those closest to a traditional Mediterranean diet are one third less likely to suffer from depression than those who don't.

Conversely, eating a diet with many takeaway meals and highly processed food has been associated with a greater incidence of depression. These studies do not prove that food prevents or causes mental health problems – other factors may play a role – but the association is there.

Eating a diet with many takeaway meals and highly processed food has been associated with a greater incidence of depression

Eating a diet with many takeaway meals and highly processed food has been associated with a greater incidence of depression

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Eating a diet with many takeaway meals and highly processed food has been associated with a greater incidence of depression

THE DIET ALSO REDUCES YOUR CANCER RISK

We know that being overweight or obese increases the risk of breast and colon cancer. Excess fat, especially around the gut, sends hormonal signals to the rest of your body to tell your cells to share more often, speeding up tumor growth, it is believed.

Studies in middle-aged women with an increased risk of breast cancer have not only shown that 5: 2 is a more effective way to lose this type of belly fat than a conventional diet, but it also leads to reduced levels of hormones, such as insulin, that stimulate cancer growth.

We also know that people who eat large amounts of processed red meat, such as bacon, ham and sausages, and low amounts of whole-grain carbohydrates, fruits and vegetables, have many colon and colon cancers.

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But a Mediterranean diet with little processed meat but lots of fiber-rich vegetables and whole grain – such as the one I am defending – is known to reduce the risk of these cancers. It is thought that nitrates added to meat during the production process interact with the enzymes in the gut, increasing the risk of cancer.

Go to thefast800.com for more information and support on how to follow this diet safely and effectively.

Best breakfast ever

Roasted apple and oat granola with yogurt

305 calories per serving

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Makes 8 portions

Granola with roasted apple and oats with yogurt: 305 calories per serving

Granola with roasted apple and oats with yogurt: 305 calories per serving

Granola with roasted apple and oats with yogurt: 305 calories per serving

● 2 apples, without the core and cut into 1 cm pieces

● 2 tbsp vegetable oil

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● 2 tbsp maple syrup

● 2 tbsp smooth peanut butter

● 200 g of oats

● 50 g seeds (pumpkin, sunflower or a mixture)

● 50 g mixed nuts, roughly chopped

● 25 g of dried coconut

● 1 teaspoon of ground cinnamon

● 1 protein

● 1 tablespoon full of natural yoghurt per serving

Preheat the oven to a 180C / 160C fan / gas setting 4. Spread the apple on a large, lined baking tray and cook for 15 minutes in the oven until caramelized. Meanwhile, heat the oil, maple syrup and peanut butter together in a small pan.

Tip the roasted apple in a bowl with the oats, seeds, nuts, coconut, cinnamon and a pinch of salt, then pour it over the oil mixture and mix well with a spoon.

Beat the egg whites in a separate bowl until it is frothy and then stir it into the mixture.

Spread it on the lined baking sheet and cook in the oven for 35-40 minutes, stirring two or three times, until golden brown.

Serve with a spoon of yogurt. (A serving without yogurt is 272 calories.)

Blueberry pancake baked in the oven

329 calories per serving

Oven-baked pancake with blueberries: 329 calories per serving

Oven-baked pancake with blueberries: 329 calories per serving

Oven-baked pancake with blueberries: 329 calories per serving

● 1 average egg

● 80 ml of whole milk

● 35 g wholemeal flour

● ½ teaspoon of baking powder

● 30 g of frozen blueberries

● ¼ teaspoon of ground cinnamon

● 1 teaspoon of butter

● 1 tbsp full natural yogurt

● ½ lemon, peeled

Preheat the oven to a 200C / 180C fan / gas setting 6.

Beat the egg in a jug and then add the milk, flour, baking powder and cinnamon.

Beat everything well. Carefully fold in the blueberries. Melt the butter in a small ovenproof frying pan (diameter approximately 16 cm), pour in the batter and place in the oven to cook for 15-17 minutes.

Cover with yogurt and lemon zest.

Spicy beans and spinach on toast

386 calories per serving

Spicy beans and spinach on toast: 386 calories per serving

Spicy beans and spinach on toast: 386 calories per serving

Spicy beans and spinach on toast: 386 calories per serving

● 1 tbsp olive oil

● 1 clove of garlic, sliced

● 2 tbsp tomato puree

● ½ teaspoon of bell pepper

● 1 teaspoon of red wine vinegar

● ½ can of 400 g cannellini beans, drained and rinsed

● 50 g fresh spinach or 50 g frozen spinach, thawed

● 10 g of feta cheese

● 1 slice of whole grain seed without roasting

Heat the olive oil in a small saucepan and cook the garlic for 1 minute.

Add the tomato puree and bell pepper and cook for 2 minutes. Then add the vinegar, cannellini beans and 100 ml of water and cook for 15 minutes until the sauce has thickened and reduced.

Add the spinach, cook for a few minutes, season to taste and serve on the toast with the feta crumbled.

Mexican fried egg

156 calories per serving

Mexican fried egg: 156 calories per serving

Mexican fried egg: 156 calories per serving

Mexican fried egg: 156 calories per serving

● 1 small whole-grain tortilla wrap

● 1 large egg

● 2 cherry tomatoes, finely chopped

● 1 spring onion, finely chopped

● Pinch of bell pepper

● A few coriander leaves

● Dash of hot sauce

Preheat the oven to a 200C / 180C fan / gas setting 6. Cut the tortilla with a plate about 15 cm in diameter. Heat the tortilla in the microwave or in a frying pan for 10 seconds so that it is soft and then push it into a muffin pan to make a cup.

Bake in the oven for 5-6 minutes until crispy and golden brown.

Remove the dish from the oven, break the egg and cover with the bell pepper and a pinch of salt and pepper. Place the tray back in the oven and cook for 8-10 minutes until the egg white has hardened. Garnish with the chopped tomato, spring onion, coriander and hot sauce to serve.

Parsnip rosti with a poached egg and mustard sauce

302 calories per serving

Parsnip rosti with a poached egg and mustard sauce: 302 calories per serving

Parsnip rosti with a poached egg and mustard sauce: 302 calories per serving

Parsnip rosti with a poached egg and mustard sauce: 302 calories per serving

● 1 large parsnip, about 20 g, coarsely grated

● 1 small onion, approx. 60 g, finely sliced

● 1 tbsp whole grain mustard

● 1 teaspoon of olive oil

● 1 tablespoon full of natural yoghurt

● ¼ lemon, squeezed

● 1 egg

● Small handful of salad leaves

Mix the parsnip, onion and ¾ of the mustard in a bowl and season with salt and pepper. Heat the oil in a non-stick frying pan, shape the mixture into 3 patties and cook in the pan for 5 to 6 minutes on each side until golden brown and done, turning gently.

Meanwhile, mix ½ tbsp mustard with yogurt, lemon juice and some black pepper to make the sauce. Poach the egg for 3 minutes in boiling water or as desired. Serve the rosti topped with the egg, arugula and a dash of sauce.

Delicious lunches

Shrimp, fennel, beans and orange salad

385 calories per serving

Salad with shrimp, fennel, beans and orange: 385 calories per serving

Salad with shrimp, fennel, beans and orange: 385 calories per serving

Salad with shrimp, fennel, beans and orange: 385 calories per serving

● 10 g almonds

● 1 orange

● 1 tablespoon extra virgin olive oil

● 1 small clove of garlic, finely grated

● 1 small ball of fennel, finely cut

● 100 g canned cannellini beans

● 50 g of cooked shrimp

● Large handful of mixed salad leaves

Roast the almonds for 3-4 minutes in a non-stick frying pan and chop them coarsely.

Cut the zest of the orange, then cut the top and bottom and use a sharp knife to cut the segments over a large bowl, save the juice.

Put the segments aside, then add the olive oil, garlic and some herbs to the bowl and mix well to make the dressing. Drain and rinse the cannellini beans under a cold tap.

Put the orange slices together with the fennel, beans, shrimps and lettuce leaves back into the bowl and mix everything together. Sprinkle over the roasted almonds to serve.

Chicken and zucchini salad with avocado dressing

360 calories per serving

Chicken and zucchini salad with avocado dressing: 360 calories per serving

Chicken and zucchini salad with avocado dressing: 360 calories per serving

Chicken and zucchini salad with avocado dressing: 360 calories per serving

● ¼ avocado

● 2 teaspoon extra virgin olive oil

● ½ lemon, squeezed

● ½ clove of garlic, coarsely chopped

● 1 cooked chicken fillet without skin, cut into small pieces

● ½ zucchini, halved lengthwise and then cut into thin slices

● 50 g of lettuce leaves

● 1 teaspoon of seeds (pumpkin, sunflower or mixed – your choice)

Roast the seeds for 3-4 minutes in a non-stick frying pan over medium-high heat. Put avocado, olive oil, lemon juice, garlic, salt and pepper and a dash of water in a food processor and blitz until smooth. Pour the dressing into a bowl, then add the chicken, zucchini and salad and mix everything. Garnish with seeds.

Chorizo ​​flatbread pizza

280 calories per serving

Chorizo ​​flatbread pizza: 280 calories per serving

Chorizo ​​flatbread pizza: 280 calories per serving

Chorizo ​​flatbread pizza: 280 calories per serving

● 1 tbsp tomato puree

● 1 small whole-grain tortilla wrap

● 15 g sliced ​​chorizo

● 30 g cherry tomatoes, halved

● 50 g of fine asparagus or broccoli

● 1 teaspoon of extra virgin olive oil

● Some basil leaves

Preheat the oven to a 200C / 180C fan / gas setting 6. Spread the tomato puree over the flatbread and leave a 2 cm edge around the edge. Top with the chorizo, tomatoes and asparagus and sprinkle with the oil and some spices, then bake in the oven for 6-8 minutes until the asparagus is tender. Garnish with the basil leaves and cut into slices. If you use broccoli, the pizza has 287 calories.

Omelet with egg and spinach

325 calories per serving

Egg and spinach omelet: 325 calories per serving

Egg and spinach omelet: 325 calories per serving

Egg and spinach omelet: 325 calories per serving

● 2 medium eggs

● 25-30 g frozen chopped spinach, thawed (1 cube)

● 20 ml of milk

● Small pinch of chili flakes (optional)

● 2 teaspoons wholemeal flour

● 1 teaspoon of olive oil

● 2 tbsp cream cheese

● Small handful of salad leaves

Beat the eggs in a jug, then add the chopped spinach, milk, chili flakes, flour and some herbs and beat everything together.

Heat the oil in a non-stick frying pan and pour in the batter. Cook 2-3 minutes, then turn over and bake 1 minute more.

Remove from the pan and let cool, spread over the cream cheese, dot on the caramelized onion and cover with the lettuce leaves. Roll up and cut into pieces to serve.

Cajun bean patties with avocado and tomato

388 calories per serving

Cajun bean patties with avocado and tomato: 388 calories per serving

Cajun bean patties with avocado and tomato: 388 calories per serving

Cajun bean patties with avocado and tomato: 388 calories per serving

● ½ can of 400 g black beans or kidney beans, well rinsed and drained

● ½ small red onion, finely chopped

● ¼ teaspoon of garlic powder

● ¼ teaspoon of bell pepper

● 2 teaspoons of olive oil

● ½ teaspoon of red wine vinegar

● ½ avocado, peeled, pitted and sliced

● 100 g cherry tomatoes, in quarters

● Small bunch of coriander, coarsely chopped

Mix the beans, red onion, garlic powder, pepper and some spices, and use your hands to whisk the mixture very well until it has formed a paste, and make 3 small patties.

Heat 1 teaspoon of olive oil in a non-stick frying pan and fry the pasties for 3-4 minutes on each side.

In the meantime, mix the remaining oil with the vinegar and a pinch of salt and pepper in a bowl and stir in the avocado, tomatoes and coriander.

Serve with the bean patties.

Mackerel and pickled beetroot pâté on toast

388 calories per serving

Mackerel and pickled beetroot pâté on toast: 388 calories per serving

Mackerel and pickled beetroot pâté on toast: 388 calories per serving

Mackerel and pickled beetroot pâté on toast: 388 calories per serving

● 1 smoked mackerel fillet, without skin

● 1 small pickled beetroot, or about 4 slices

● 1 tablespoon full of Greek or natural yoghurt

● ½ lemon, zest and juice

● 1 slice of brown bread, toasted

● A few sprigs of dill, leaves picked

Put the mackerel, beetroot, yogurt, lemon zest and juice and some black pepper in a food processor and pulse until combined but still thick.

Spread over the toast and garnish with the dill to be served.

Bruschetta with tomato, olive and basil

285 calories per serving

Mackerel and pickled beetroot pâté on toast: 388 calories per serving

Mackerel and pickled beetroot pâté on toast: 388 calories per serving

Mackerel and pickled beetroot pâté on toast: 388 calories per serving

● 1 large slice of bread with whole grain seed

● 1 clove of garlic

● 1 tablespoon extra virgin olive oil

● ½ lemon, zest and juice

● 25 g green olives, roughly chopped

● 50 g cherry tomatoes, in quarters

● Small bunch of basil leaves, roughly torn ● A few leaves for garnishing

Preheat the grill on medium.

Cut the garlic clove in half and rub it on both sides of the bread and sprinkle with a small amount of oil.

Grill for 1 minute on each side until nicely roasted.

Finely chop the garlic and mix with the olive oil, lemon zest and juice and some herbs in a bowl, then add the olives, tomatoes and basil leaves, mix well.

Spoon the tomato mixture on top of the toast and serve sprinkled with any remaining dressing from the bowl and a few basil leaves.

Divine dinners

Seasoned salmon with pea sauce and herb rice

500 calories per serving

Seasoned salmon with pea sauce and herb rice: 500 calories per serving

Seasoned salmon with pea sauce and herb rice: 500 calories per serving

Seasoned salmon with pea sauce and herb rice: 500 calories per serving

● ½ teaspoon of curry powder

● 2 teaspoons of olive oil

● 1 small (100 g) salmon fillet

● 50 g (uncooked weight) of brown or whole grain rice – if you use precooked rice, this is 100 g

● 50 g frozen peas, thawed

● Small bunch of green herbs – parsley, coriander or mint

● ½ lime, squeezed

● 1 tablespoon full of Greek yogurt

● 2 cm piece of cucumber, finely chopped

Preheat the grill to high. Mix the cumin, coriander, chilli powder, 1 teaspoon of olive oil and some herbs together and cover the salmon. Cook under the grill for 2-3 minutes on each side.

Heat the remaining olive oil in a pan and cook the onion for 5-8 minutes until soft, then add the rice, peas, herbs and some herbs.

Stir for 1 minute to heat through and then squeeze half of the lime juice.

Mix the yogurt, cucumber, the remaining lime juice and some herbs together and serve with the salmon and rice.

If you can find it, the use of wild salmon will reduce calories by around 40 because wild salmon is less fat than the farmed version.

Pepper shrimp with kidney beans and charred corn

318 calories per serving

Pepper shrimp with kidney beans and charred corn: 318 calories per serving

Pepper shrimp with kidney beans and charred corn: 318 calories per serving

Pepper shrimp with kidney beans and charred corn: 318 calories per serving

● 1 half a cob, or a small (150 g) can of corn

● ½ lemon, zest and juice

● 1 tablespoon extra virgin olive oil

● ½ teaspoon of bell pepper

● 75 g of cooked shrimp

● 50 g kidney beans

● 1 head of small precious lettuce, finely shredded (a comparable amount of any kind)

● Small bunch of coriander

Bring a pan of water to the boil, add the corn on the cob, cover, turn off the heat and let stand for 10 minutes.

In the meantime, mix the lemon zest, juice, olive oil, pepper and some herbs together in a bowl. Stir in the shrimp and marinate.

Heat a baking tray or frying pan until it smokes, then boil the corn on all sides until it is nicely charred.

If you have used corn on the cob, let it cool slightly and cut the corn from the cob with a sharp knife.

Add the corn, kidney beans and lettuce to the shrimp and mix well.

Serve with the coriander to garnish.

A pan of Greek lamb with tomatoes, olives and broccoli

389 calories per serving

A pan of Greek lamb with tomatoes, olives and broccoli: 389 calories per serving

A pan of Greek lamb with tomatoes, olives and broccoli: 389 calories per serving

A pan of Greek lamb with tomatoes, olives and broccoli: 389 calories per serving

● ½ teaspoon of dried oregano

● 1 clove of garlic, finely chopped

● 2 teaspoons of olive oil

● 120 g steak with lamb ribs

● 50 g cherry tomatoes

● 25 g black olives

● 75 g of broccoli

Preheat the oven to a 200C / 180C fan / gas setting 6.

Mix the oregano, garlic, olive oil and some herbs together and then rub over the steak.

Heat a small ovenproof frying pan and then fry the lamb for 1 minute on each side.

Cut the broccoli into small florets and add to the pan (we have used tender stem broccoli in the photo, but each type is sufficient).

Halve the cherry tomatoes, roughly chop the olives and add them while stirring well.

Pour more than 100 ml of water, put the pan in the oven and cook for 6-8 minutes, until the lamb is slightly pink and the vegetables are tender.

Chicken fillet roasted in the pot with root vegetables

380 calories per serving

Roasted chicken fillet with root vegetables in the pot: 380 calories per serving

Roasted chicken fillet with root vegetables in the pot: 380 calories per serving

Roasted chicken fillet with root vegetables in the pot: 380 calories per serving

● 1 small sweet potato, approximately 75 g, very thinly sliced

● 1 small parsnip, approx. 75 g, very thinly sliced

● 1 small carrot, about 75 g, cut very thin

● ½ small onion, thinly sliced

● 1 clove of garlic, finely chopped

● 150 ml chicken broth, made with a ¼ block of low-salt broth

● 1 teaspoon of olive oil

● A few sprigs of thyme or ½ teaspoon of dried thyme

● 1 small raw chicken fillet, approx. 150 g

Preheat the oven to a 200C / 180C fan / gas setting 6.

Mix the sweet potato, parsnip, carrot, onion, garlic and some herbs together in a bowl and put everything in a small baking dish.

Pour the chicken stock over it, cover with foil and cook for 20 minutes. Remove the foil and cook for 20 minutes. Meanwhile, mix the olive oil, the leaves of the thyme sprigs and some herbs together in a small bowl, then add the chicken fillet and cover it well.

Put the chicken fillet on top and put the dish back in the oven for 20-25 minutes until the chicken is cooked and the vegetables have golden edges.

Steak and sweet potato chips with mustard sauce

384 calories per serving

Steak and sweet potato chips with mustard sauce: 384 calories per serving

Steak and sweet potato chips with mustard sauce: 384 calories per serving

Steak and sweet potato chips with mustard sauce: 384 calories per serving

● 1 small sweet potato of approximately 100 g, cut into thin slices

● 2 teaspoons of olive oil

● Pinch of bell pepper

● ½ teaspoon of Dijon mustard

● 1 tbsp full natural yogurt

● ½ lemon, squeezed

● 1 tbsp tarragon leaves, finely chopped, or ½ teaspoon dried tarragon

● 120 g lean steak

● 75 g asparagus or broccoli

Preheat the oven to a 200C / 180C fan / gas setting 6. Pour the sweet potato into 1 teaspoon of oil, the bell pepper and some spices, spread it on a lined baking sheet and cook in the oven for 25-30 minutes until golden brown.

Mix the mustard, yogurt, lemon juice, tarragon and herbs in a bowl to make the sauce.

Heat a grill pan until it smokes. Rub the steak with another teaspoon of oil and some herbs and then cook for 1-2 minutes on the baking sheet. Place the steak on a plate and cover with foil. Cook the asparagus for 2-3 minutes on the baking sheet, turn them regularly and well char.

Serve the steak with the chips, asparagus or broccoli, sauce and possibly resting juices on top. If you use broccoli, add 10 calories to the meal.

Beetroot, lentils and feta salad with mint dressing

384 calories per serving

Beet salad, lentils and feta salad with mint dressing: 384 calories per serving

Beet salad, lentils and feta salad with mint dressing: 384 calories per serving

Beet salad, lentils and feta salad with mint dressing: 384 calories per serving

● 10g seeds (pumpkin, sunflower – your choice)

● 2 teaspoon extra virgin olive oil

● ½ lemon, squeezed

● Small bunch of mint, large leaves chopped, small leaves for garnishing

● 2 gekookte rode biet, in partjes gesneden

● 100 g gekookte linzen

● 50 g slabladeren

● 15 g feta

Rooster de zaden in een koekenpan met antiaanbaklaag 3-4 minuten op middelhoog vuur, zodat ze blijven bewegen zodat ze niet verbranden.

Meng de olijfolie, citroensap, fijngehakte munt en wat kruiden samen in een grote kom om een ​​dressing te maken. Voeg de rode biet, linzen en rucola toe en meng goed.

Serveer met de feta verkruimeld bovenop en garneer met de zaden en kleine muntblaadjes.

Butternut-pompoencurry met geroosterde aubergine, greens en cashewnoten

376 calorieën per portie

Pompoencurry met geroosterde aubergine, greens en cashewnoten: 376 calorieën per portie

Pompoencurry met geroosterde aubergine, greens en cashewnoten: 376 calorieën per portie

Pompoencurry met geroosterde aubergine, greens en cashewnoten: 376 calorieën per portie

● 1 theelepel olijfolie

● ½ aubergine, in kleine stukjes gesneden

● 10 g cashewnoten

● ½ el Thaise rode currypasta

● ¼ kleine pompoen, ca. 175 g vlees, zaden verwijderd en grof geraspt

● 100 ml lichte kokosmelk in blik

● 15 g fijne noedels – eieren of rijstnoedels

● 100 g groene kool, fijn gesneden

● ½ limoen, schil en sap

Verwarm de oven voor op 200C / 180C ventilator / gasstand 6. Breng de auberginebrokken aan in de olijfolie, verdeel ze over een gevoerde bakplaat en kook ze 30-35 minuten in de oven tot ze zacht en goudbruin zijn.

Verhit een grote pan, rooster de cachou 1-2 minuten en laat ze in beweging blijven totdat ze goudbruin zijn. Haal ze vervolgens uit de pan en leg ze opzij.

Voeg de currypasta toe aan de pan en kook 2 minuten onder goed roeren.

Voeg de pompoen toe, roer gedurende 1 minuut, voeg dan de kokosmelk en ¾ van een blik vol water toe.

Dek af en breng aan de kook en kook gedurende 10 minuten, voeg dan de noedels en kool toe en kook nog 2 minuten.

Kruid goed, pers dan het limoensap uit en voeg de schil toe. Serveer gegarneerd met de geroosterde aubergine en grof gehakte cashewnoten.

Peachy puds (voor niet-snelle dagen)

De kwarktaartpot van de yoghurt

114 calorieën per portie

Yoghurt-kwarktaartpot: 114 calorieën per portie

Yoghurt-kwarktaartpot: 114 calorieën per portie

Yoghurt-kwarktaartpot: 114 calorieën per portie

● 50 g volle Griekse yoghurt

● 1 theelepel volle roomkaas

● ½ theelepel honing

● 5 g amandelen, geroosterd en fijngehakt

Meng de yoghurt en roomkaas door elkaar en roer er de honing door. Schep in een ramekin of een kleine kom en strooi dan over de amandelen om te serveren.

Gemengde bessen schoenmaker

276 calorieën per portie

Gemengde bessen schoenmaker: 276 calorieën per portie

Gemengde bessen schoenmaker: 276 calorieën per portie

Gemengde bessen schoenmaker: 276 calorieën per portie

● 1 theelepel boter

● 1 theelepel gladde pindakaas

● ½ theelepel ahornsiroop

● 25 g haver

● 10 g cashewnoten, fijngehakt

● 100 g bevroren gemengde bessen

Preheat oven to 180C/ 160C fan/gas mark 4. Melt the coconut oil, peanut butter and maple syrup together and stir in the oats and cashews. Put the berries in an individual pie dish or oven-proof bowl, then put the oat mixture on top in an even layer and bake in the oven for 25-30 minutes until the fruit is bubbling and the topping is golden and crisp.

Poached rhubarb and yogurt

60 calories per serving

Poached rhubarb and yogurt: 60 calories per serving

Poached rhubarb and yogurt: 60 calories per serving

Poached rhubarb and yogurt: 60 calories per serving

● 1 stick of rhubarb, approx 50g cut into 1in chunks

● ¼ orange, zest and juice

● 1 tbsp full-fat natural yogurt

Put the rhubarb, orange zest and juice and 50ml of water in a small saucepan and bring to a simmer, then cook for 6 to 8 minutes until it has softened.

Serve with the yogurt and some of the cooking liquor drizzled over the top.

Banana and walnut muffins

175 calories per muffin (makes nine)

Banana and walnut muffins: 175 calories per muffin (makes nine)

Banana and walnut muffins: 175 calories per muffin (makes nine)

Banana and walnut muffins: 175 calories per muffin (makes nine)

● 2 very ripe bananas, peeled

● 2 eggs

● 1 tbsp maple syrup

● 2 tbsp olive oil

● 50ml full-fat milk

● 50g oats, plus 1 tbsp for sprinkling

● 100g wholemeal flour

● 1 tsp baking powder

● 50g walnuts, roughly chopped

Preheat the oven to 180C/160C fan/ gas mark 4.

Line a 12-hole muffin tray with paper cases. Mash the bananas well in a large bowl, then beat in the eggs followed by the maple syrup, olive oil and milk.

Add the oats, flour, baking powder, walnuts and a pinch of salt and mix everything together until fully combined. Spoon the mixture into the muffin cases, then sprinkle with the extra oats and bake in the oven for 15-20 minutes or until a skewer inserted into the centre comes out clean.

The Fast 800, by Dr Michael Mosley, is published by Short Books, priced £8.99. Offer price £7.19 (20 per cent discount) until April 14.

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