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CHAPTER ONE

ALL YOU NEED TO KNOW ABOUT THE FASTDIET

How the FastDiet Went Global

When Dr. Michael Mosley and I started to sketch out plans for The FastDiet in October 2012, we had little idea that its impact would prove to be so great. In the months since, the book has received a hugely positive response, and interest around the world is growing daily, in Korea, Brazil, Israel, Australia, Taiwan, the United States—anywhere people are looking for a leaner, fitter life. Hundreds of people have written to us, often with great tenderness and emotion, about their weight loss and health improvements. There has been much enthusiasm from people in the public eye, too. As British food writer and cook Hugh Fearnley-Whittingstall wrote in the newspaper The Guardian, “I find myself beguiled, for the first time ever, really, by a new diet. The FastDiet, by Michael Mosley and Mimi Spencer, makes a compelling promise that with regular fasting (they propose two days out of every seven) you will quickly lose weight . . . I believe in this fasting thing, I really do . . . I’ve lost eight pounds already, and I find the whole thing rather exhilarating. I feel I might just be part of a health revolution.”

Allison Pearson, a columnist at The Daily Telegraph, described The FastDiet as her “new bible” and added, “I no longer feel the need to sleep in the afternoon. My stomach has definitely shrunk. The other night it protested when I tried to finish dinner: a world first. Scientists swear that the fasting diet will add years to your life. Me, I’m just happy to have finally shifted that stubborn baby weight. About time, too. The baby was seventeen last week.”

At thefastdiet.co.uk, the comments and questions keep rolling in. The FastDiet has always been a conversation, never a set of commandments; we are not interested in promoting diet dependency, only in investigating an idea that appears to have significant health-giving potential. So we’re fascinated by your stories, your successes, and your occasional blips, and as the science develops, we hope to have more answers to share.

In the meantime, many of you have requested inspiration for what to eat on your twice-weekly fast days. If you’ll excuse the obvious oxymoron, The FastDiet Cookbook is our answer. But before we pull on an apron and raid the fridge, it’s worth taking a brief detour into the science behind intermittent fasting, and how the FastDiet came to be.

In the Beginning . . .

In 2012, Dr. Michael Mosley, an overweight medically trained journalist, discovered that he was a borderline diabetic with very high levels of “bad” cholesterol. He was told by his doctor that he needed to start medication and that unless he did something about it, within ten years he would be swallowing eight pills a day, like the average sixty-year-old European or American.

Keen to find a nonpharmaceutical way to change his fate, he tracked down and interviewed scientists doing cutting-edge research into intermittent fasting. “Fasting,” in this context, does not mean avoiding all food; it simply means cutting back, for relatively short periods of time, on some foods.

In our society, we tend to eat all the time—and that constant overeating doesn’t just make us fat; it also keeps our bodies in permanent “go” mode. This leads to elevated levels of hormones like insulin and IGF-1 (insulin-like growth factor 1), which cause metabolic changes in the body. While this is a perfectly normal response to eating, the problem comes when these hormones dominate all the time; this can bring an increased risk of developing a range of diseases including diabetes, heart disease, and some cancers.

Cutting back on calories, by contrast, reduces insulin levels and gives your system a chance to rid itself of old and worn-out cells—a bit like taking your car into the garage for an occasional tune-up; doing so will almost certainly ensure that it goes on running in peak condition for longer.

The Importance of Fat Loss Versus Weight Loss

Weight is, of course, easy to measure—you just need a bathroom scale. But what people sometimes forget in their obsession with losing weight is that what they really want to lose is fat.

Not all fat, however, is equally bad. Fat on the thighs and buttocks, for example, appears to be less of a health risk than excess belly fat, known as visceral fat. Visceral fat significantly increases the risk of heart disease and diabetes, which is why you should aim to have a waist (as measured around your belly button) that is less than half your height.

While losing fat, you want to preserve as much muscle as possible. One reason this is important is that muscle is metabolically active; in other words, if you take two people who are the same weight, but one is muscular and the other fat, the muscular one not only is likely to be healthier but also will burn more calories, even when sleeping. People with more muscle have a better chance of keeping weight off.

You can help preserve muscle by maintaining—or better still, increasing—the amount you exercise. This could simply mean walking more and always taking the stairs, or performing more vigorous activities such as weight training. As an added bonus, studies have shown that you are likely to burn more fat if you exercise in the fasted state rather than in the fed state.¹

Intermittent Fasting and Fat Loss

One of the great problems with crash diets or yo-yo dieting is that although some of the weight you lose will be fat, much of it will be muscle: On a conventional diet you will lose about 75 percent of the weight as fat and 25 percent as muscle. When you regain the weight, as most people inevitably do, the weight you regain is almost all fat.

The human trials that have been done so far suggest that intermittent fasting is unusual in that the weight loss appears to be almost all fat, and, importantly, much of the fat you lose is the dangerous type from around the gut.

A number of studies involving overweight volunteers doing ADF (alternate-day fasting)² found that when individuals were asked to eat a quarter of their normal calories one day, then eat whatever they liked the next, they lost significant amounts of weight and saw substantial improvements in their cholesterol and blood sugars. A surprising finding was that when allowed to feast, people did not do so. They reported not feeling particularly hungry after a fast day and rarely ate more than 110 percent of their normal calories. This is borne out by anecdotal evidence, too: Many people on the FastDiet simply don’t feel ravenous the following day. Their appetite and attitudes toward food seem to change, and healthier eating seems to become part of their everyday life.

Another surprising finding was that on this form of IF, individuals lost more body fat than expected. In the most recent study of thirty-two volunteers followed for three months, the average weight loss was nearly 9 pounds, almost all fat, and they lost an average of 3 inches around the waist.

In another study, 107 women were randomly allocated either to a diet where they cut their food intake to 650 calories for two days a week and tried to stick to a healthy diet for the rest of the week, or to a diet where they consumed the same total number of calories, but spread out over the week.³

After six months, the two-day fasters had lost an average of 13¹/₄ pounds of fat and 3 inches from their waists, compared with 10³/₄ pounds and 2 inches for the daily dieters. They also had much greater improvements in their cholesterol and insulin levels.

Enter the FastDiet

So there is evidence, from human trials, of success with different forms of intermittent fasting. After some self-experimenting, Michael settled for a form he called 5:2, which is the basis of the FastDiet.

The rules are very simple.

• You eat normally for five days a week, but for two days a week you eat one-quarter of your normal calorie intake—about 600 calories for men, 500 for women.

• You can do your fast days back to back or split them. Michael tried both ways and found he preferred to split them. He did his fast days on Mondays and Thursdays.

• He also split his 600-calorie allowance on those days into breakfast and an evening meal.

On this regimen, Michael lost 19 pounds of body fat and his blood markers improved beyond recognition. He found that once he had lost the fat, he could keep it off (normally the hard bit) by using a 6:1 method of cutting calories to a quarter of his normal intake just once a week and by always taking the stairs.

Commissioned to write about intermittent fasting for The Times (London), I soon followed Michael’s lead and in four months lost 20 pounds, returning to my “wedding weight” at the age of 45. Toward the end of 2012, inspired by the success of the 5:2 pattern, Michael and I cowrote The FastDiet. It became an instant best seller on both sides of the Atlantic. Intermittent fasting really is, as Hugh Fearnley-Whittingstall says, starting to look like a “health revolution.”

We believe that the FastDiet’s success has to do with its flexibility, its simple basic tenets, and the fact that it is backed by solid science. From a psychological point of view, its indisputable attraction is that calorie restriction is limited to only two days a week, leaving the rest of the time blissfully free of worry.

So Where’s the Catch?

There are some people for whom intermittent fasting is not recommended; however, there is no evidence of significant side effects. Some people may experience headaches or constipation, particularly at first; these can generally be alleviated by drinking lots of calorie-free fluids and eating foods that are rich in fiber. Some find they get hungry late at night and can’t sleep well. It should help if you have a more substantial evening meal, or perhaps a glass of milk before bedtime.

In some ways, the FastDiet is simply a modern take on an ancient idea. In one form or another, fasting has been practiced for centuries by most of the great religions, and if done properly seems to be extremely safe.

There are, however, a number of myths around eating that might dissuade you from trying intermittent fasting. These include the ideas that

• You need to eat whenever you feel hungry.

• Eating every few hours will increase your metabolic rate.

• If you don’t eat every few hours, your blood sugar will fall and you will feel faint.

None of these widely held beliefs is backed by science. Certainly, fasting in any form can be tough to start with, but you should discover that short bouts of hunger are manageable and soon pass. Similarly, there is no metabolic advantage to spreading your calories over the day, nor is there any evidence that short periods without food will cause your blood sugar to plunge to seriously low levels. Most nights, you go 12 hours without eating anyway, and many people feel fine with a late breakfast.

You may want to get medical support before you start or if you have any questions. You will find a wealth of tips and supportive advice from those who have already tried it at thefastdiet.co.uk, where you can also contribute your experiences. By now, though, you’re probably feeling hungry. Time to move out of the classroom and into the kitchen.

Do You Really Want to Cook on a Fast Day?

We’re all different. When fasting, you may not wish to spend time in the kitchen, surrounded by ingredients and temptation. Some people want speed and simplicity, preferring to eat sparingly and basically—and there are plenty of ideas in this book that will be useful to people who want to eat in this way.

Others, like me, prefer to make fast day food interesting and flavorful, with fresh, low-calorie meals to bookend the day. I can’t promise the glorious depth of glossy butter sauces or the caramelized toffee you may find in other cookbooks. But I can offer wholesome, well-balanced, nutritious, engaging, pretty, fresh food that’s simple to prepare and easy to understand. I also suggest more unusual dishes to stretch the imagination and take us all on a bit of a journey.

A Diet for Foodies

In fact, I would even argue that the FastDiet is a “diet for foodies.” While you restrict calories—deliciously, if you wish, and with as much fanfare as you dare within the calorie budget—on two days each week, on the other five days you can eat absolutely normally. We don’t suggest bingeing, but we do advise forgetting that you are on a diet at all. Five days a week, the FastDiet is—and should be—an irrelevance.

What intermittent fasting will do, however, is encourage you to cut back on processed foods, together with their attendant preservatives and packaging. It insists that you eat fresh, good produce for two days a week. The upshot over time? We are all more engaged with the food on our plates.

 . . . and the Frugal . . .

On the FastDiet, you occasionally eat less, and therefore you spend less, an idea well suited to these days of austerity. One FastDiet fan named Snorvey writes of his shopping bills: “They’re certainly lower. I hadn’t even thought about it till someone mentioned it elsewhere, but at a rough guestimate, they’re about 15 percent lower. A projected amount of 395,000 calories of food not eaten per year (between two of us—the wife is following the 5:2 as well) would add up to a fair bit of money over the year.”

 . . . and Non-Fasters, too

This book will help you develop a loose repertoire of meals that are sometimes hasty, always tasty, but above all low in fast-release carbs, which means that if you are calorie counting in the traditional way—day in, day out—this book will serve you equally well; you could happily use it as an everyday low-cal cookbook.

In fact, one of the key changes that will hopefully occur over the course of several months on the FastDiet, as many fasting fans have attested, is that your appetite will alter and you will start to crave the good things in life on any day: You may develop a yen for fresh salads, fabulous soups, lean proteins, good carbs, sparky flavor combinations, or satiating breakfasts that don’t unduly bother the frying pan. You’ll find many recipes here that meet these requirements. The book works, too, for people who are dairy- or wheat-intolerant, as very few of the recipes contain either. And it’s also pretty good for vegetarians, as lots of the recipes rely on plant proteins.

When you’re not fasting, the book still has plenty to offer. Play around with some of the ingredients, bump up the numbers, add a chunk of sourdough bread or a tumble of noodles, rice on the side or buttered corn on the cob . . . all of them will make for good eating any day of the week.

CHAPTER FOUR

simple breakfasts

STRAWBERRIES WITH RICOTTA, BLACK PEPPER, AND BALSAMIC

CALORIE COUNT: 120 WITH COTTAGE CHEESE 99 WITH REDUCED-FAT COTTAGE CHEESE 88

Without sugar, strawberries have a low GL and are deliciously low in calories—no wonder many fasters eat a bowlful for breakfast. Adding a spoonful of ricotta cheese gives you light-touch dairy protein, too. Made from whey, ricotta is relatively low in fat, making it a good alternative to mascarpone in other recipes. If you really want to slash your calories, serve your strawberries with a small mound of cottage cheese.

15 fresh strawberries

Scant 2 ounces/50g full-fat ricotta

A grind of black pepper

A dash of balsamic vinegar, or to taste

Assemble prettily on a plate and dig in.

NB

STRAWBERRIES CONTAIN ANTIOXIDANTS CALLED ANTHOCYANINS, WHICH MAY HAVE ANTICARCINOGENIC PROPERTIES² . . . THEY ALSO HAVE A VERY LOW GL OF 3.

CHAPTER FIVE

leisurely breakfasts

SHAKSHOUKA

CALORIE COUNT: 178

This is a delicious feast, originally Tunisian, of eggs poached in a cumin-infused tomato concassé. Studies have shown that lycopene, a red pigment and potent antioxidant found in tomatoes, is boosted in cooking,² so you are maximizing your nutritional benefit with this slow-cooked sauce. The recipe here is for two, as it tends to work better when cooked in a larger pan. Simply halve the quantities and use a small, heavy pan if you’re cooking for one.

Serves 2

1¹/₂ teaspoons olive oil

¹/₂ medium onion, peeled and diced

1 clove garlic, minced

1 medium red bell pepper, chopped

One 14-ounce/400g can diced tomatoes

1 tablespoon tomato paste

¹/₂ teaspoon paprika

¹/₂ teaspoon mild chili powder

¹/₂ teaspoon ground cumin

A pinch of cayenne pepper

Salt and pepper

2 medium eggs

1¹/₂ teaspoons chopped fresh parsley

Heat a medium sauté pan and warm the olive oil. Add the onion and sauté for a few minutes till the onion begins to soften. Add the garlic and bell pepper and cook for 5 to 7 minutes over medium heat till softened. Stir in the tomatoes and tomato paste, together with the spices, and simmer for 5 to 7 minutes more, till it starts to reduce. Season with salt and pepper, then crack the eggs directly over the tomato mixture. Cover and cook for 10 minutes, till the egg whites are firm, the yolks are still runny, and the sauce has slightly reduced. Garnish with flurries of chopped parsley.

NB

THIS BREAKFAST PROVIDES DOUBLE THE RDA OF VITAMIN C.

MUSHROOM, PEPPER, AND TOMATO CONCASSÉ WITH THIN RYE CRISPBREAD

CALORIE COUNT: 181

This is another showstopper, a real “come-over-to-my-place” breakfast or brunch, which means you can follow your fast without anyone else knowing about it. Make plenty of the concassé—you can double or even triple the recipe—and use it another way on another day. It will keep in the fridge for 3 to 4 days and it freezes well. The concassé recipe here makes enough for four servings.

Tomato concassé

2 red bell peppers

1 tablespoon olive oil

2 cloves garlic, minced

1 shallot, diced

4 large, ripe tomatoes, diced

2 tablespoons fresh basil leaves

1 teaspoon fresh oregano leaves

Salt and pepper

2 tablespoons water

Mushroom base and garnish

1 medium portobello mushroom cap

1 teaspoon pine nuts, toasted

Salt and pepper

Fresh flat-leaf parsley, chopped

2 thin rye crispbreads, such as Wasa

Start with the concassé. Roast the bell peppers in a hot oven (400°F) until browned. Leave the oven on. Chop, seed, and set aside. Heat the olive oil in a small saucepan, add the garlic and shallot, and sweat till softened. Add the tomatoes, herbs, roasted peppers, salt and pepper, and water and cook for 8 to 10 minutes, till gently reduced. Allow to cool slightly, then blend in a food processor or with a stick blender till coarsely combined.

Bake mushroom in a baking pan for 3 to 5 minutes. Spoon concassé into the central well of the mushroom. Bake for an additional 5 minutes. Sprinkle with toasted pine nuts, season with salt and pepper, and serve with chopped parsley and crispbread dippers.

NB

MUSHROOMS ARE A GOOD SOURCE OF B VITAMINS, PLUS THE VITAL MINERALS SELENIUM, COPPER, AND POTASSIUM.

HIGH-ENERGY BREAKFAST

CALORIE COUNT: 246

Cameron Diaz apparently eats her supper at breakfast time—this, she says, keeps her going all day: “I started doing it when I’d go surfing because I could go out for four hours and not get hungry.” So if you’re a big breakfast person, try an upside-down day—if you can face frying garlic in the morning.

Serves 2

1¹/₂ teaspoons olive oil

2 skinless, boneless chicken breasts, cut into ³/₄-inch cubes

Salt and pepper

3¹/₂ ounces/100g broccoli, thinly sliced

3¹/₂ ounces/100g cooked brown rice (cook the rice in stock for better flavor)

2 cloves garlic, chopped

1 tablespoon grated lemon zest

1 whole medium egg plus 1 medium egg white, scrambled

2 tablespoons fresh lemon juice

A handful of fresh parsley, chopped

Heat a large skillet and put in the olive oil. Add the chicken and season. Cook for 3 minutes, stirring occasionally. Add the broccoli and continue cooking for 5 minutes more or till the chicken begins to brown. Add cooked rice, garlic, and lemon zest; cook for 3 minutes more. Scramble the egg and egg white in a separate pan and add to the mixture. Heat for 2 minutes more till the chicken is cooked through. Remove from the heat and add lemon juice and plenty of parsley.

NB

THE CALCIUM IN BROCCOLI IS MORE READILY ABSORBED THAN THAT IN OTHER GREEN VEGGIES.

JAPANESE BREAKFAST SPECIAL

CALORIE COUNT FOR THE WHOLE BREAKFAST PER PERSON: 261

This is a fast day take on a traditional Japanese breakfast, boycotting the rice but sticking to the basic components of miso soup, rolled omelet, and steamed fish. It’s quite hands-on, so one for a lazy morning. Traditional accompaniments include tsukemono (pickles) such as umeboshi plums, natto (fermented soybeans), nori (dried seaweed strips), and shredded cabbage. Serve with green tea.

Serves 2

Miso Soup

CALORIE COUNT: 78

According to legend, miso was a gift from the gods to ensure humanity’s health, longevity, and happiness. I have no reason to argue. This works as a quick and healthy snack, too, if your fast is faltering.

1¹/₄ cups/300ml dashi soup stock

2 tablespoons miso paste

3¹/₂ ounces/100g tofu, cut into chunks

1 scallion (green onion), thinly sliced on the diagonal

Mix 1 tablespoon dashi stock with miso paste till it dissolves; set aside. Heat the rest of the dashi till boiling, lower the heat to a simmer, and add the tofu. Let cook for 10 minutes. Add the miso mixture and stir. Remove from the heat before it starts boiling. Add the scallion and serve.

Tamagoyaki (Rolled Omelet)

CALORIE COUNT: 93 WITHOUT SUGAR: 77

The traditional rolled omelet is slightly sweet, which may be an acquired taste. Exclude the sugar to arrive at a Western version (your calorie count will be reduced by about 16 calories).

2 medium eggs

1 teaspoon sugar

1¹/₂ teaspoons mirin

1¹/₂ teaspoons soy sauce

Salt and pepper

3 tablespoons dashi

Vegetable oil

Break the eggs into a small bowl. Beat with a fork, then add the sugar, mirin, soy sauce, salt and pepper, and dashi. Blend well. Heat the pan with a little oil and pour in half the egg mixture. When it starts to set, roll it and shift to one side of the pan. Repeat with the rest of the egg mixture in the remaining part of the pan and let it spread under the first roll. As it starts to set, roll it over the first one. Once it is fully cooked, remove the omelet from the pan and cut into bite-size pieces.

Steamed Salmon

CALORIE COUNT: 90

3¹/₂ ounces/100g fresh salmon

Steam the fish lightly till cooked to your liking.

NB

THIS BREAKFAST IS FULL OF MINERAL MAGIC—AND A SOUP FOR BREAKFAST HAS BEEN PROVED TO KEEP YOU FULLER LONGER.³

BEAUTY BREAKFAST SHAKE

CALORIE COUNT: 279

This makes a cool and pleasantly DIY shake, full of goodies—a bit of a belly boost to start the day. Because you’re in charge here, there’s no danger of consuming the hidden sugars and preservatives that tend to lurk in many commercial products.

¹/₂ cup unflavored low-fat yogurt

1 ounce/30g old-fashioned oatmeal

1 teaspoon sunflower seeds

1¹/₂ tablespoons/20g chopped dried apricots

1¹/₂ ounces/20g blanched almonds, chopped

Mix the yogurt with water till the consistency of a shake. Combine with the remaining ingredients in a bowl or large glass and leave in the fridge overnight, ready for a breakfast boost.

NB

SEEDS AND NUTS ARE A SOURCE OF HEALTHY PLANT FATS, AND A GREAT WAY TO START THE DAY.

SPICED PEAR PORRIDGE

CALORIE COUNT: 221 WITH AGAVE 299

The spice and fruit here help make up for the lack of added sugar. Oats are full of soluble fiber and release energy slowly to set you up for the day. Add the chopped hazelnuts and agave nectar (a low-GI sweetener, now widely available) as a topping if your calorie count allows.

1 ounce/30g old-fashioned oatmeal

1 cup/250ml skimmed milk

¹/₂ pear, peeled and sliced

¹/₂ teaspoon ground cinnamon

A grating of nutmeg

1 tablespoon chopped hazelnuts

1 teaspoon agave nectar

Place the oats, milk, pear, cinnamon, and nutmeg in a saucepan and simmer, stirring, till the oatmeal is thickened to your liking. Serve with the nuts, adding a little agave nectar to taste.

NB

OATS ARE SLOW-BURNING AND SPACE-FILLING; THEY ARE HEART-HEALTHY AND ANTIOXIDANT, TOO.⁴

WARM PUY LENTILS WITH TOMATOES AND CRUMBLED FETA

CALORIE COUNT: 153

This is one of my all-time favorite recipes and standard fare in our house. Generally I make it as a side dish for barbecues, but it works equally well as a main dish, particularly on a fast day. Lentils have been part of the human diet since Neolithic times, and with good reason: They are high in protein, fiber, vitamin B, and other vitals such as iron and folate—and because they release their energy slowly, they help to keep blood sugar levels in check.

Serves 4

3¹/₂ ounces/100g Puy lentils, rinsed (or use brown or green lentils)

¹/₂ teaspoon red wine vinegar

1 clove garlic, peeled and left whole, plus ¹/₂ clove, finely chopped

1 bay leaf

3 peppercorns

A pinch of sugar

2 cups/475ml cold water

1 medium red onion, finely chopped

2 ripe tomatoes, chopped

1 tablespoon balsamic vinegar

1 tablespoon olive oil

Scant 2 ounces/50g feta cheese, crumbled

Salt and pepper

A large handful of flat-leaf parsley, chopped

Place the lentils in a pan with the vinegar, whole garlic clove, bay leaf, peppercorns, and sugar. Cover with cold water. Bring to a boil and simmer for 20 minutes or till lentils are tender but retain their shape. Drain, discard the garlic, bay leaf, and peppercorns, and leave to cool slightly. Mix the remaining ingredients and stir through the warm lentils. Season well and serve with plenty of parsley.

NB

THE VITAMIN C FROM THE PARSLEY AND TOMATOES WILL HELP THE ABSORPTION OF THE IRON IN THE LENTILS.

YOUNG YELLOW SQUASH WITH FETA, LEMON ZEST, AND MINT

CALORIE COUNT: 156

It’s the combination of ingredients here that really makes for something special, the kind of thing you might eat on the terrace of a restaurant overlooking the Aegean . . .

Make sure the squash is grilled well and properly marked—that’s all part of the presentation.

1 teaspoon olive oil

2 yellow squash, sliced lengthwise into strips

Salt and pepper

A handful of young fresh mint leaves

1¹/₂ ounces/40g feta cheese, crumbled

Zest of 1 lemon

A squeeze of lemon juice

Baby arugula leaves, for serving

Heat a cast-iron grill pan. Brush oil on the squash strips, season, and grill, turning once, till they are prettily striped, 3 to 4 minutes per side. Don’t overcrowd the pan. Serve topped with mint, feta, lemon zest curls, and a squeeze of lemon, with an arugula salad on the side.

NB

ALL SUMMER SQUASH IS A GOOD SOURCE OF VITAMIN A, BUT THE YELLOW ONES CONTAIN MORE OF THE VITAMIN THAN MOST.

FAST DAY TRICOLORE THREE WAYS

Who can argue with a tricolore? It may well be the most visually gratifying triumvirate of ingredients ever gathered together on a plate. It does matter for taste, however, that your tomatoes are good ones and that your mozzarella is milky and sensitive to the touch. Part-skim mozzarella will probably have to do for a fast day, but this is a small price to pay for eating such incomparable deliciousness.

Classic

CALORIE COUNT: 158

Plate 1 ball of fresh part-skim mozzarella, 1 sliced ripe beefsteak tomato, and 6 fresh basil leaves. Drizzle with 1 teaspoon good-quality olive oil and a splash of balsamic vinegar. Season with plenty of pepper and serve. You could add a generous handful of lemon-dressed arugula leaves, if you like.

Roasted

CALORIE COUNT: 144

Roast 6 to 8 cherry tomatoes, preferably on the vine, in a hot oven for 10 minutes or till the skins just burst. Serve with basil leaves and part-skim mozzarella, and drizzle with a tablespoon of black olive tapenade, thinned with 1 teaspoon olive oil.

Blood Orange, Arugula, and Pistachios

CALORIE COUNT: 180

For a grand and glorious alternative, try tricolore with reduced-fat buffalo mozzarella, blood orange segments, wisps of arugula, and 10 to 12 shelled pistachios, all seasoned with salt and pepper and dressed with 1 teaspoon blood orange juice and 1 teaspoon olive oil.

NB

PISTACHIOS CONTAIN MORE POTASSIUM THAN ANY OTHER NUT.

SASHIMI WITH WASABI AND PICKLED GINGER

CALORIE COUNT: 196

It stands to reason that the pure protein of sashimi is a fast day friend, if you pick your fish with care and consideration. Make sure that it is super fresh—clear-eyed, silver scaled—and slice it with a very sharp knife. That way, it is a thing of beauty and a joy for about 3 minutes—it won’t last long before your chopsticks get to work.

3¹/₂ ounces/100g raw tuna, halibut, or salmon, very fresh and sliced very thin

Wasabi paste, soy sauce, and pickled ginger, for serving

Place the fish slices on a plate. Garnish with wasabi, soy sauce, and ginger, or serve them on the side.

NB

SASHIMI IS A GOOD SOURCE OF IODINE, A REGULATOR OF METABOLIC RATE.

As a great fast day alternative, try Italian crudo. Take 3¹/₂ ounces/100g super fresh raw ocean fish (such as line-caught bass, bream, or mackerel) and slice it paper thin. (A sharp Japanese knife, with its slimmer 15-degree angled blade, is useful here.) Serve with a drizzle of olive oil, lemon, and fresh herbs rather than the Japanese accompaniments.

TORTILLA PIZZETTA THREE WAYS

Okay, I’m not about to convince you that this equates to a deep-dish pizza with all the trimmings and extra cheese. But it is a light and pleasing way to entertain your taste buds come 7:00 p.m. on a fast day. Make up your own toppings as you go along, avoiding the obvious heavyweights like pepperoni. If you want it Hawaiian, be our guest.

Base

1 whole-grain tortilla

2 tablespoons tomato puree

Salt and pepper

Top the tortilla with the tomato puree and season with salt and pepper. Add one of the toppings and broil for 3 to 4 minutes (or about 5 minutes to melt the cheese).

Tapenade, Pine Nut, and Marjoram

CALORIE COUNT: 196

1 tablespoon store-bought tapenade

1 teaspoon toasted pine nuts

Fresh or dried marjoram

NB

PINE NUTS ARE ONE OF THE RICHEST NATURAL SOURCES OF VITAMIN E, WHILE OLIVES CONTAIN HEALTHY MONOUNSATURATED FATS, GOOD FOR THE HEART.

Feta and Black Olive

CALORIE COUNT: 218

3 tablespoons crumbled feta cheese

6 black olives, chopped

Fresh oregano and mint leaves

NB

OLIVES CONTAIN HEALTHY MONOUNSATURATED FATS, GOOD FOR THE HEART.

Mozzarella and Pesto

CALORIE COUNT: 203

¹/₂ ball part-skim mozzarella

2 teaspoons pesto, store-bought or homemade

Torn basil leaves

A drizzle of olive oil

NB

YOU STILL GET PLENTY OF CALCIUM FROM LOW-FAT CHEESE.

TWO-EGG OMELET FOUR WAYS

An omelet makes a power-packed supper, especially if you combine it with the greens and proteins that lend your fast day a bit of stamina. The 2-egg recipes will work equally well as a substantial breakfast. If you want to cut back on calories, a 1-egg omelet is still a very fine thing. Or a 1-yolk, 2-white omelet can give you a bit more substance without the calories.

Fresh Pea, Smoked Trout, and Dill

CALORIE COUNT: 219

2 medium eggs

Scant 1 ounce/25g blanched shelled fresh peas

1 ounce/30g smoked trout, flaked

1 teaspoon minced fresh dill

Pepper

Spray oil

Beat the eggs. Stir in the peas, trout, and dill and season with pepper. Spray your pan and heat over low heat. Pour in the eggs and cook till just set.

Zucchini, Goat Cheese, and Red Onion

CALORIE COUNT: 284

2 medium eggs

1 small zucchini, grated (squeeze out excess water)

1 ounce/30g minced red onion

Salt and pepper

Spray oil

1 ounce/30g soft goat cheese

Beat the eggs. Stir in the zucchini and onion and season with salt and pepper. Spray your pan and heat over low heat. Pour in the eggs and cook till just set. Top with the cheese and broil for 3 to 4 minutes to melt.

Wilted Spinach, Fava Beans, and Pecorino

CALORIE COUNT: 297

2 medium eggs

3¹/₂ ounces/100g shelled fresh or frozen fava beans, blanched

2¹/₄ ounces/60g baby spinach leaves, blanched (see note)

Chopped fresh flat-leaf parsley

1 tablespoon grated pecorino cheese

Salt and pepper

Spray oil

Beat the eggs. Stir in the beans, spinach, parsley, and cheese. Season with salt and pepper. Spray your pan and cook the eggs over low heat till just set. This can be eaten hot or cold, and it’s very good for picnics and lunch boxes.

Swiss, Tomato, and Arugula

CALORIE COUNT: 300

2 medium eggs

1 medium tomato, diced

Salt and pepper

Spray oil

1 ounce/30g grated Swiss cheese

A large handful of arugula leaves

Beat the eggs. Stir in the tomato and season with salt and pepper. Spray your pan and heat over low heat. Pour in the eggs and cook till just set. Top with the cheese and broil for 3 to 4 minutes to melt. Serve topped with arugula.

SALMON FOUR WAYS

CALORIE COUNT: 180 FOR SALMON, PLUS ADDITIONAL FOR EXTRAS

Place a salmon fillet in a small baking pan, spray with oil, and bake at 350°F till the fish is cooked through, 15 to 20 minutes. Accompany . . .

With Peppered Kale

CALORIE COUNT: ADD 33

Kale is as good a vegetable as ever grew on earth: packed with vitamins A, C, and K; full of beneficial minerals; dark and mysterious; and an undisputed star of the winter veggie scene. Gwyneth Paltrow apparently swears by it, and I’m not about to argue with the Queen of Green.

Steam 3¹/₂ ounces/100g curly kale over boiling water and pepper well before serving.

NB

KALE CONTAINS A SUBSTANCE CALLED INDOLE 3 CARBINOL, WHICH HAS BEEN SHOWN TO REPAIR DNA IN CELLS AND BLOCK THE GROWTH OF CANCER CELLS.¹

With a Tangle of Steamed Samphire

CALORIE COUNT: ADD 49

Samphire tastes of the sea, looks a picture, and is increasingly available at fishmongers and supermarkets such as Whole Foods, making it an ideal buddy for an ordinary salmon fillet.

Steam 3¹/₂ ounces/100g samphire lightly and introduce to a little lemon and a lot of pepper. Bliss.

NB

LIKE MANY SEA VEGETABLES, SAMPHIRE IS GOOD SOURCE OF IODINE, WHICH HELPS TO REGULATE THYROID HORMONES.

With a Shaved Fennel and Orange Salad

CALORIE COUNT: ADD 72

Fennel and orange have long been firm friends, so bring them together here to give a plain salmon fillet more than a bit on the side: crunch, color, and all-round good vibes.

Shave 1 bulb fennel (a mandoline works well) and combine with 1 orange, peeled and segmented, and its juice. Garnish with chopped fennel fronds.

NB

FENNEL CONTAINS ANETHOLE—A SUBSTANCE WITH ANTIOXIDANT AND ANTI-INFLAMMATORY PROPERTIES.²

With a Warm Puy Lentil Salad

CALORIE COUNT: ADD 195

Puy lentils are classic with salmon, but you can use brown, green, or any color you like.

Cover 1¹/₂ ounces/40g Puy lentils with cold water and add ¹/₂ chicken or vegetable bouillon cube. Simmer till tender, then drain. Toss together 3 halved cherry tomatoes, 1 ounce/30g minced red onion, ¹/₂ teaspoon minced garlic, 2 teaspoons lemon juice, 2 teaspoons olive oil, and chopped cilantro, plus salt and pepper. Stir through the cooling lentils and serve with the salmon. For a glorified version of this salad.

SMOKED TROUT AND CELERY ROOT WITH HORSERADISH CREAM

CALORIE COUNT: 206

The combination of ingredients here makes for a true taste-and-texture sensation—and, with a little preplanning, it’s something you can haul from the fridge on a day when you’re pressed for time. The smoked trout delivers a welcome jolt of omega-3 oils, and it’s an attractive dish, too. One for a summer’s evening.

2¹/₄ ounces/60g watercress

Scant 2 ounces/50g celery root, thinly sliced

3¹/₂ ounces/100g smoked trout

Juice of ¹/₂ lemon

1 tablespoon crème fraîche or fromage blanc

1 teaspoon finely grated fresh horseradish

Place the watercress and celery root on a plate and flake the trout on top. Dress with lemon juice and a mix of crème fraîche and horseradish.

NB

AIM TO EAT PLENTY OF OILY FISH—THIS SMOKED TROUT WILL COUNT AS ONE OF YOUR WEEKLY PORTIONS.

COUSCOUS WITH LEMON AND MIRIN TOFU

CALORIE COUNT: 355

This is a complete and filling bowl of food—easy to prepare and attractive, to boot. The couscous here brings an added dimension, but if you make it with bulgur wheat instead of couscous, your GI and GL scores will fall.

Scant 2 ounces/50g instant couscous

3 tablespoons/50ml boiling water

1 teaspoon lemon juice

1 teaspoon mirin

2 scallions (green onions), sliced on the diagonal

3 cherry tomatoes, quartered

1 small zucchini, finely chopped

2 tablespoons/20g pine nuts

1 teaspoon sesame seeds

Salt and pepper

A handful of flat-leaf parsley, chopped

3 ounces/75g ready-marinated tofu

Place the couscous in a bowl and add the boiling water. Cover and set aside for 5 minutes. When ready, fork through and add the remaining ingredients, tofu last, and fold gently.

NB

THIS SUPPER PROVIDES NEARLY HALF A WOMAN’S RECOMMENDED DAILY AMOUNT OF IRON.

BROCCOLI THREE WAYS

Broccoli is one of the most nutritious vegetables we know, rich in vitamins, folate, minerals (enough calcium to match most dairy products), iron, and fiber. And with a little imagination and not much effort on fast day, you can turn a head of broccoli into a superb supper.

Stir-Fried with Ginger, Garlic, Soy, and Hazelnuts

CALORIE COUNT: 132

Quickly blanch 3¹/₂ ounces/100g broccoli florets in boiling water, refresh in cold water, and drain. Heat a wok with 1 teaspoon peanut oil. Lightly stir-fry 1 teaspoon grated ginger and 1 teaspoon minced garlic, add blanched broccoli florets and red pepper, cooking till the broccoli is hot but not mushy. Serve topped with 1 tablespoon/10g chopped hazelnuts, flakes of sea salt, and a splash of soy sauce (¹/₂ teaspoon). This works wonderfully with steamed thin green beans, too.

Steamed Broccolini with Chili, Lemon, and Almonds

CALORIE COUNT: 157

Steam 3¹/₂ ounces/100g broccolini to your liking and dress with a squeeze of lemon, a pinch of red pepper flakes, and 2 tablespoons/20g toasted sliced almonds.

Broccoli Rabe with Bagna Cauda

CALORIE COUNT FOR THE BROCCOLI: 100 FOR 1 TABLESPOON BAGNA CAUDA 85

Blanch 10 ounces/300g broccoli rabe for 3 minutes, refresh in cold water, and drain. Place in a bowl with ¹/₂ teaspoon red pepper flakes, 1¹/₂ teaspoons good-quality olive oil, and 1 tablespoon lemon juice. Season with salt and pepper and serve drizzled with bagna cauda. For a simple alternative, serve steamed broccoli rabe with a finely chopped anchovy fillet, chopped olives, red pepper flakes, and a squeeze of lemon.

NB

BROCCOLI IS A FINE SOURCE OF VITAMIN K—IMPORTANT FOR BONE HEALTH.

CHILE CHARD AND CHICKPEAS WITH ROASTED GARLIC

CALORIE COUNT: 145

For some reason, chard gets a hard time in the vegetable chart—which is a shame because it is abundant, inexpensive, and fantastically healthy. The chickpeas here will give you a punch of protein, while the chile lends a further kick. And the garlic? Don’t leave out the garlic, which becomes sweet, sticky, and succulent in the oven (it loses its aftertaste too).

Serves 2

2 whole heads garlic, plus 1 clove, chopped

1 teaspoon olive oil

7 ounces/200g Swiss chard, stems removed and chopped, leaves sliced into fine ribbons

Salt and pepper

1 scallion (green onion), finely chopped

¹/₂ teaspoon ground cumin

1 red chile, thinly sliced

7 ounces/200g canned chickpeas, drained and rinsed

1 teaspoon lemon juice

A grating of lemon zest

A pinch of saffron threads

¹/₂ teaspoon paprika

Preheat the oven to 350°F. Wrap the whole heads of garlic in foil and roast till sweet and sticky, 25 to 30 minutes. You can do this a little in advance. Heat the oil in a large pan or wok. Stir-fry the chard stems. Season, then add the leaves. Cook till wilted and allow to cool on a side plate. Add the chopped garlic, scallion, cumin, and chile to the same pan. Stir-fry for a minute, then add the chickpeas, lemon juice and zest, saffron, and paprika. Return the chard to the pan and mix well, being sure to include any stickiness at the bottom of the pan. Serve with a head of sweet, soft garlic.

NB

CHARD IS HIGH IN VITAMINS A, C, AND K. VITAMIN K IS NEEDED TO HELP BLOOD CLOT NORMALLY.

MUSHROOMS WITH MOZZARELLA, PECORINO, AND SPINACH

CALORIE COUNT: 159

Mushrooms are a good low-calorie substitute for beef,¹ so swap them when you can. This recipe works brilliantly as a breakfast, too, and makes good use of spinach, that unmatched fast day champion. If you can add spinach to your plate, always do.

3¹/₂ ounces/100g baby spinach leaves, blanched and refreshed

¹/₂ teaspoon red pepper flakes

1 teaspoon minced garlic

1 large or 2 medium white mushroom caps, wiped clean

Scant 2 ounces/50g low-fat mozzarella

2 teaspoons grated pecorino cheese

Fresh thyme leaves

Salt and pepper

Dressed salad leaves, for serving

Heat the broiler to 400°F. Mix the spinach, red pepper, and garlic in a small bowl and fill the mushrooms. Place the mushrooms on a slotted broiler pan and dot with the mozzarella. Scatter with the pecorino and thyme leaves and season. Broil for 7 to 10 minutes, till the cheese has melted and the mushrooms are cooked but still firm. Serve with a handful of dressed salad leaves.

BAGNA CAUDA WITH GRILLED VEGETABLES

CALORIE COUNT PER TABLESPOON BAGNA CAUDA: 85

CALORIE COUNT WITH GRILLED VEGETABLES: ABOUT 205

This centuries-old Piedmontese sauce is cooked slowly—some might say lovingly—to develop its earthy, pungent flavors. Bagna cauda means “hot bath,” and that’s really what your grilled veggies will be getting. Bagna cauda is robust (and calorific), but a little goes a long way, as is the case with anything that involves anchovy. Ricotta is good on the side, and a handful of pine nuts would be welcome too, calories permitting.

Makes about 1¹/₂ cups/350ml sauce, 24 servings

Bagna cauda

1 tablespoon butter

15 large cloves garlic, minced

3¹/₂ ounces/100g flat anchovy fillets, drained and oil reserved, minced

Scant ¹/₂ cup/100ml olive oil

1¹/₂ cups/350ml whole milk

Cracked black pepper

Grilled vegetables

Eggplant, thickly sliced

Cauliflower florets, blanched

Broccoli florets, blanched

Red and yellow bell peppers, cut in wide strips

Fennel bulb, quartered

Leeks, washed and cut into chunks

Radicchio, quartered

Endive, halved lengthwise

Portobello mushrooms, thickly sliced

Zucchini, halved lengthwise

Onions, quartered

Whole head garlic

Spray olive oil

Salt and pepper

Asparagus, blanched

Mixed fresh herbs leaves, for serving

For the bagna cauda: Melt the butter in a heavy saucepan over medium heat. Add the minced garlic and sauté, stirring constantly, for 30 seconds. Reduce the heat to low and cook, stirring, for about 5 minutes. Add the anchovies and their oil and cook, stirring, for 2 minutes. Add the olive oil and cook till the anchovy-garlic mixture is golden brown, about 8 minutes. Do not let it burn. Add the milk. Bring to a boil, reduce the heat to very low, and simmer, whisking occasionally, for 20 minutes. Season generously with pepper. Whisk vigorously to stabilize the emulsion. Pour the sauce into a heatproof container.

Meanwhile, roast or grill the vegetables, sprayed with olive oil and seasoned, for 20 minutes, adding the asparagus for the final 10 minutes. Serve each portion with a tablespoon of bagna cauda spooned over it and topped with fresh herb leaves. It’s meant to look rustic and improvised, so don’t be too particular.

RED LENTIL TIKKA MASALA WITH RYE BARLEY ROTI

CALORIE COUNT: 218 WITH ROTI 386

Utterly delicious and authentically spicy. Really, who needs chicken? You may not need the roti either—though it’s a great bonus if you can spare the calories.

Serves 4

Masala paste

2 teaspoons garam masala or curry powder

2 teaspoons red pepper flakes

2 teaspoons smoked paprika

1 teaspoon cumin seeds, toasted and ground

1 teaspoon coriander seed, toasted and ground

³/₄-inch piece fresh ginger, peeled and grated

1 tablespoon peanut oil

2 tablespoons tomato paste

Salt and pepper

A handful of fresh cilantro

Curry

1¹/₂ tablespoons peanut oil

1 red onion, diced

1 clove garlic, minced

2 tablespoons masala paste (from above)

One 14-ounce/400g can diced tomatoes

1 cup/250ml vegetable stock

7 ounces/200g red lentils, rinsed

7 ounces/200g baby spinach leaves

2 tablespoons unflavored low-fat yogurt

Rye Barley Roti (recipe follows), for serving

Pulse the masala paste ingredients in a mini food processor till well combined and fairly smooth. (Store any extra in a covered container in the fridge.) For the curry, heat the oil in a large skillet, add the onion, and cook till softened, 3 to 4 minutes. Add the garlic and cook for 1 minute more. Stir in the masala paste and cook to release flavors, then add the tomatoes and stock and bring to a boil. Add the lentils, reduce the heat, and simmer for 20 minutes. Remove from the heat and add the spinach leaves, allowing them to wilt in the warmth. If necessary, loosen with a little more hot stock. Serve with a dollop of yogurt and a warm rye barley roti.

NB

OIL IS LIMITED HERE; THE FLAVORS COME INSTEAD FROM A HOST OF VIBRANT SPICES.

Rye Barley Roti

3¹/₂ ounces/100g whole wheat flour, scant 2 ounces/50g barley flour, and scant 2 ounces/50g rye flour, or 7 ounces/200g whole wheat flour

¹/₂ teaspoon coarse sea salt

A pinch of chili powder

1 teaspoon cumin seeds

¹/₂ teaspoon caraway seeds

1 teaspoon olive oil

¹/₂ cup/120ml water

Spray oil

Mix all the ingredients and knead to a smooth dough. Allow to rest for 20 minutes. Knead well and divide into 8 balls. Roll each ball into a disk, using a little more whole wheat flour to prevent sticking. Spray a heavy skillet with a hint of oil and cook the breads on both sides till cooked through.

WILD MUSHROOMS WITH SAGE, SOFT POACHED EGG, AND PARMESAN

CALORIE COUNT: 236

For me, wild mushrooms still feel like a mystical treat, with their flavor of the deep woods. Combined with downy sage, a yielding egg, and the salt-tang of Parmesan, they make a heavenly plate of food.

1 ounce/30g dried porcini mushrooms

1 teaspoon olive oil

1 small red chile, finely chopped

¹/₂ teaspoon minced garlic

2 fresh sage leaves, plus more for serving

3¹/₂ ounces/100g wild mushrooms, any type, washed and dried

Salt and pepper

1 medium egg

Scant 2 ounces/50g arugula leaves

A shaving of Parmesan cheese (about 1 teaspoon)

Cover the porcini with boiling water and let soak till softened, 10 minutes. Lift out of the water, chop, and set aside. Strain the liquor through a coffee filter and set aside. Heat the oil in a skillet and gently cook the chile, garlic, and sage for 2 minutes. Add the wild mushrooms, the porcini, and their liquor. Cook for a minute or so and season. While the mushrooms are cooking, poach the egg in a large pan of salted boiling water. Combine the warm mushroom mix with the arugula leaves and top with the egg. Add a shaving of Parmesan and torn fresh sage leaves to serve.

NB

WILD MUSHROOMS OFTEN CONTAIN MORE SELENIUM THAN CULTIVATED MUSHROOMS, AS THEY MAY HAVE GROWN IN MINERAL-RICH SOIL.

TRIPLE BEAN STEW WITH VANILLA

CALORIE COUNT: 237

Lots of protein, loads of fiber, and plenty of vitamins for very few calories: Beans make sense on a fast day. Jazz them up with unusual flavors—if you can find it, add pandan leaf, with its smoky notes—but do have a go with the vanilla pod, a surprising and effective pairing that will turn any old bean stew into something altogether more interesting.

Serves 4

1 tablespoon peanut oil

2 shallots, finely chopped

1 small leek (white and pale green parts), thinly sliced and washed thoroughly

1 stalk celery, thinly sliced

¹/₂ bulb fennel, diced

28 ounces/800g mixed drained canned beans (small, light-colored beans are the best, perhaps navy beans and black-eyed peas)

¹/₂ pandan leaf, crushed (optional)

A pinch of red pepper flakes

1 bay leaf

Scant ¹/₂ cup/100ml vegetable stock

¹/₂ vanilla pod, split

Salt and pepper

Heat the oil in a large pan and add the shallots. Sauté for a minute, then add the leek, celery, and fennel. Sauté till softened. Add the beans, pandan leaf (if using), red pepper, bay leaf, and stock. Simmer for 10 to 15 minutes, allowing the stew to reduce a little. Add the seeds scraped from the vanilla pod. Season and serve with a steamed dark green leaf such as kale.

NB

LEGUMES SUCH AS BEANS PROVIDE VITAMIN B₆, IMPORTANT FOR CELLULAR FUNCTION AND BRAIN CHEMISTRY.

RED VEGETABLE GOULASH WITH KOHLRABI AND RADISH SALAD

CALORIE COUNT: 303 WITH SALAD 325

The paprika brings a smoky hum to the proceedings here, and again, this recipe gives you a whole world of vegetables in a bowl. Cut through the dense flavors with a crisp, crunchy salad. And fear not the humble kohlrabi—this knobbly cousin of the cabbage is worth seeking out: It is in fact enormously nutritious, stuffed with minerals and good old-fashioned vitamin C.

Serves 4

1 tablespoon peanut oil

2 medium red onions, chopped

1 clove garlic, halved

2 teaspoons Hungarian sweet paprika

1 teaspoon smoked paprika

2 teaspoons dried oregano

1 teaspoon dried basil

2 red bell peppers, sliced

2 carrots, thickly sliced

7 ounces/200g canned or frozen lima beans, drained and rinsed

3¹/₂ ounces/100g canned kidney beans, drained and rinsed

3¹/₂ ounces/100g red split lentils, rinsed

4 large ripe tomatoes, peeled and chopped

2 tablespoons tomato paste

3¹/₄ cups/750ml vegetable stock

³/₄ cup/150ml red wine

1 whole dried chile (optional)

Salt and pepper

Kohlrabi and Radish Salad (recipe follows)

Heat the oil in a large heavy saucepan and sauté the onion till softened. Add the garlic and sauté for a minute more. Stir in the paprikas, oregano, and basil. Add the peppers and carrots and cook for 5 minutes more. Add the beans, lentils, tomatoes, tomato paste, stock, and wine. Place the dried chile in the broth, if using, and simmer for 20 minutes till the lentils are cooked through and the dish is thickened. Remove the chile, season the goulash, and serve with the salad.

NB

RADISHES CONTAIN A TYPE OF FIBER CALLED ARABINOGALACTAN, WHICH IS GOOD FOR BOOSTING FRIENDLY BACTERIA IN THE GUT.

Kohlrabi and Radish Salad

Dress 2 large knobs kohlrabi, trimmed, peeled, and thinly sliced and a large handful of radishes, also thinly sliced, with a vinaigrette made from 2 teaspoons white wine vinegar, 1 teaspoon lime juice, 1 teaspoon peanut oil, 1 teaspoon poppy seeds, 1 teaspoon fennel seeds, and a pinch of sugar. Garnish with torn flat-leaf parsley.

HOT, SWEET, AND SOUR TOFU

CALORIE COUNT: 345

On its own, tofu is nothing special—in fact it’s a bit of a bore. But marinate it and it springs to life, soaking up flavor and bringing fine low-fat protein to your fork. Use firm tofu; the silken variety is best for blending, while the firm should hold its shape in the wok. Firm tofu also tends to contain the most calcium. It should be pressed dry before cooking or marinating. Searing tofu, just as you would sear meat, blesses it with a golden exterior and the promise of a wobbling white interior, a fabulous foil to the al dente crunch of the peppers.

1¹/₂ teaspoons peanut oil

3¹/₂ ounces/100g firm tofu, cut into cubes or slices, press-dried on paper towels

1 clove garlic, minced

1 scallion (green onion), chopped

2 teaspoons grated fresh ginger

A pinch of red pepper flakes

Scant 2 ounces/50g red or yellow bell pepper, thinly sliced

Scant 2 ounces/50g cremini mushrooms, sliced

Scant 2 ounces/50g broccoli, blanched and refreshed

Scant 2 ounces/50g bean sprouts, plus more for garnish

1 tablespoon soy sauce

1 teaspoon agave nectar

A squeeze of lemon juice

Heat the oil in a wok. Stir-fry the tofu cubes till golden; gently transfer to paper towels. Put the wok back over medium heat and add the garlic, scallion, ginger, and red pepper, plus a tablespoon of water if they stick. Stir-fry for 2 minutes, then turn up the heat and add the vegetables in order. Add the soy sauce, agave nectar, and lemon juice. Cook for 4 to 5 minutes more, till the vegetables are just cooked but still firm. Return the tofu to the wok and gently stir through. Top with more raw bean sprouts to garnish.

NB

TOFU IS MADE FROM SOYBEANS, A LOW-FAT SOURCE OF “COMPLETE” PROTEIN, CONTAINING ALL NINE AMINO ACIDS ESSENTIAL FOR HUMAN NUTRITION.

ROAST MONKFISH WITH FENNEL, GARLIC, AND ROSEMARY

CALORIE COUNT: 118 WITH BROCCOLI 133

This is one ugly fish—flat head, mottled skin, those weird whiskery filaments—but monkfish has much to recommend it. Chefs love it for its firm meat that can cope with strong flavors such as the garlic, fennel, and rosemary here. Once the head has been removed, the rest of the fish is the “tail”—boneless and chunky. Discard the pink membrane, which is tough once cooked (if your fishmonger hasn’t already removed it), and steep in your chosen flavors. Although monkfish was in danger in recent years, improved management has increased stocks again to sustainable levels.

A pile of steamed broccolini would be a good accompaniment.

Serves 2

10 ounces/300g monkfish

2 cloves garlic, thinly sliced

Salt and pepper

1 teaspoon olive oil

¹/₂ bulb fennel, thinly sliced

3 sprigs fresh rosemary

A generous handful of fresh curly parsley, chopped

Lemon wedges, for serving

Preheat the oven to 400°F. Slash the monkfish with a small, sharp knife and insert garlic slivers into the grooves. Season well. Lightly oil a roasting pan and place the fennel, rosemary, and fish in it, in that order. Roast uncovered for 15 to 20 minutes, till fish and fennel are cooked through. Serve with plenty of chopped parsley and lemon wedges.

NB

GARLIC IS WORTH ADDING TO ANY DISH—ITS ACTIVE INGREDIENT, ALLICIN, HELPS LOWER BLOOD PRESSURE, PROTECT CELLS, AND REDUCE FATTY DEPOSITS.¹

CEVICHE WITH CILANTRO SALAD

CALORIE COUNT: 168 WITH SALAD 195

If raw fish leaves you cold, try ceviche. The acid in the citrus will “cook” the fish without heat, turning it from translucent to opalescent as you watch. This is a traditional Latin American method, and it requires, of course, the freshest fish you can muster. It works with bass, cod, and mackerel—and it is particularly good with snapper. Scallops are good, too, if very fresh and plump. Serve scallops with tarragon, dill, chives, or parsley instead of the cilantro salad.

Ceviche

5 ounces/150g very fresh red snapper fillet (or preferred fish), skinned and cut into ³/₄-inch cubes

Juice of 1 lime

Juice of 1 lemon

¹/₂ red onion, diced

¹/₂ teaspoon grated fresh ginger

1 red chile, seeded and finely chopped

Salt and pepper

Tabasco sauce, to taste

Salad

A handful of herby salad leaves

1 ripe tomato, chopped

A very large handful of fresh cilantro, chopped

Place all the ceviche ingredients in a nonreactive bowl. Leave to marinate till the citrus has “cooked” the fish—an hour or so. Serve with herb salad leaves, diced tomato, and cilantro.

NB

UNUSUAL FOR A WHITE LOW-FAT FISH, RED SNAPPER CONTAINS A REASONABLE AMOUNT OF VITAMIN D.

SALMON FILLET THREE MORE WAYS

CALORIE COUNT: 257

These recipes use salmon fillet (80 calories per 100g/3¹/₂ ounces) because it is easily accessible and a fish that nearly everyone likes. These recipes work equally well with other fish, too. You could push out the boat and attempt any of them with tilapia, trout, arctic char, or cod.

Broken, with Cucumber and Dill

3¹/₂ ounces/100g salmon fillet

Salt and pepper

Scant 2 ounces/50g iceberg lettuce leaves

Scant 2 ounces/50g romaine lettuce leaves

Scant 2 ounces/50g baby spinach, lamb’s lettuce, or purslane

¹/₄ seedless cucumber, quartered, cored, and sliced into crescents

Dressing

2 tablespoons unflavored low-fat yogurt

Juice of ¹/₂ lime

A handful of chopped fresh dill, plus more for garnish

Lime wedges, for garnish

Season the salmon fillet with salt and pepper and place in a bamboo steamer over boiling water. Steam till opaque. Set aside to cool. Mix the dressing. Arrange the leaves and cucumber on a plate and break the warm salmon into pieces on top. Dress and garnish with more dill and lime wedges.

NB

CUCUMBER IS ONE OF THE LOWEST-CALORIE FOODS, SO IT MAKES A GOOD FAST DAY SNACK.

O’Kelly Fish

CALORIE COUNT: 318

Serves 4

14 ounces/400g trimmed green beans, blanched and refreshed

7 ounces/200g broccoli florets, blanched and refreshed

7 ounces/200g asparagus spears, trimmed, blanched, and refreshed

2 lemons

2 tablespoons olive oil

1 teaspoon red pepper flakes

Salt and pepper

A handful of black Greek olives (1 ounce/30g)

4 vines cherry tomatoes (6 to 8 tomatoes per vine), or 24 to 32 loose cherry tomatoes

Four 3¹/₂-ounce/100g salmon fillets

Preheat the oven to 400°F. Place the blanched vegetables in a large roasting pan and squeeze the juice of 1 lemon over them. Drizzle with the olive oil, season with the red pepper and salt and pepper, and mix together. Scatter in the olives and place the tomatoes on top. Lay the salmon fillets, skin side down, as a top layer, and squeeze the second lemon over the top, throwing in the rinds of both lemons. Roast for 20 minutes, or till the fish is just cooked and the vegetables are beginning to char. The tomatoes and lemon will have made a wonderful juice to spoon over the fish.

Poached, with Green Bean Salad and Tomato-Anchovy Dressing

CALORIE COUNT: 321

Dressing

1 ripe tomato, finely chopped

1 anchovy fillet, finely chopped

1 scallion (green onion), finely chopped

1 tablespoon lemon juice

2 teaspoons olive oil

¹/₂ bulb fennel, sliced thinly

Salt and pepper

1 bay leaf

3¹/₂ ounces/100g salmon fillet

3¹/₂ ounces/100g green beans, steamed but still al dente

3¹/₂ ounces/100g sugar snap peas, lightly steamed

A handful of torn basil

Whiz the dressing ingredients in a blender or mini food processor till pureed. Set aside. Bring a pan of water to a boil; add the fennel, salt and pepper, and bay leaf; boil for 5 minutes, then remove from the heat. Add the salmon, cover, and set aside for 15 minutes. Drain the fish and break into bite-size chunks. Serve on the steamed beans and sugar snaps, along with a little fennel from the pan. Drizzle with the dressing and top with basil leaves.

WHOLE BAKED SEA BASS WITH LEMONGRASS

CALORIE COUNT: 196

Delicate, aromatic, elegant, and—dare I say—so much easier than ordering out for pizza.

Serves 2

1 whole line-caught sea bass (about 1 pound/500g), gutted and cleaned

Spray oil

3 stalks lemongrass, outer leaves removed, inner stalk thinly sliced on the diagonal

1¹/₄-inch/3 cm piece fresh ginger, peeled and julienned

2 small chiles, seeded and chopped

1 clove garlic, minced

1 teaspoon honey

Juice and zest of 1 lime

1 tablespoon olive oil

Salt and pepper

Preheat the oven to 400°F. Score the fish skin and lay on a large piece of oiled foil. Pound the lemongrass in a mortar, or grind in a mini food processor, with the ginger, chiles, garlic, honey, lime juice and zest, and olive oil. Season the fish with salt and pepper, and then rub with the lemongrass mixture inside and out, working it well into the scored skin. Wrap the foil to make a loose package and bake for 25 minutes. Let it rest for a minute before opening.

NB

LEMONGRASS CONTAINS FOLATES, MINERALS, AND ANTIOXIDANT VITAMINS—AND THAT GORGEOUS FRESH FLAVOR.

Alternatively, try this with lemon, flat-leaf parsley, and thinly sliced fennel.

STEAMED MUSSELS IN A LIGHT TOMATO BROTH

CALORIE COUNT: 208

Fiddly food is a bit of a bonus on a fast day, and mussels are a great way to get more minerals into your diet. They remain one of the most environmentally sound fish or shellfish available. Select only those with tightly closed shells. Their plump flesh, quickly steamed in this light tomato broth, makes for an elegant little supper.

Serves 4

1 teaspoon olive oil

2 cloves garlic, finely chopped

12 ounces/350g ripe tomatoes, seeded and finely chopped

1¹/₄ cups/300ml fish or vegetable stock

2¹/₄ pounds/1kg farmed mussels, scrubbed, debearded if necessary

Salt and pepper

A handful of fresh parsley, chopped

Warm the oil over medium heat in a large saucepan with a tight-fitting lid. Add the garlic and cook gently for 2 minutes. Add the tomatoes and turn up the heat, cooking for a few minutes more. Add the stock and bring to a boil. Then add the mussels. Cover firmly and steam gently, shaking the pan occasionally, for 3 to 4 minutes, till the mussels have opened. Discard any that haven’t. Season and serve in a deep soup bowl with the tomato broth, topped with fresh parsley.

NB

OUNCE FOR OUNCE, MUSSELS CONTAIN DOUBLE THE IRON OF RED MEAT.

RIVER COTTAGE FISH PARCELS WITH ASIAN SPICES

CALORIE COUNT: 215

Our friend Hugh Fearnley-Whittingstall is something of a fast day fan, having lost 11 pounds in the month following Christmas. Here, then, is the kind of thing he might rustle up for a fast day supper: “Baking fish scrunched up in a foil parcel with a handful of aromatics is an easy and delicious option,” says Hugh. “Fillets of gurnard, lemon sole, bream, mullet and line-caught bass all respond well to this treatment, as well as thick fillets of pollock. And it’s not just fillets that benefit from the foil parcel approach. In fact, this is one of my favorite ways to cook small-to-medium fish.”

Serve with wilted greens (7 ounces/200g per person), such as spinach, bok choy, or choi sum.

Serves 2

1 tablespoon peanut oil

2 bulbs fennel, trimmed, quartered, and sliced fairly thin

2 cloves garlic, thinly sliced

1 teaspoon finely chopped fresh ginger

1 small red chile, seeded and thinly sliced

2 large (5- to 7-ounce/150g to 200g) or 4 small (3- to 4-ounce/80g to 120g) mild white fish fillets

Salt and pepper

2 teaspoons soy sauce

Preheat the oven to 375°F. Heat half of the oil in a pan, add the fennel, and cook gently for a few minutes. Add the garlic, ginger, and chile and cook for a few minutes more, so everything starts to soften and release its flavor. Remove from heat and set aside. Take two pieces of foil, each roughly 10 inches square, and oil well with the remaining oil. Pile the fennel mixture in the middle of each one. Season the fish fillets generously and curl around the fennel mixture—either 2 small fillets or 1 large per parcel. Sprinkle a little soy sauce and black pepper over each pile, then bring up the sides of the foil and scrunch together tightly to form well-sealed but baggy parcels. Place in a baking pan, and bake for 15 minutes. Open up the steaming, fragrant parcels and pile the contents, including all the lovely juices, onto warm plates.

NB

STEAMING “EN PAPILLOTE” SEALS IN FLAVOR AND REQUIRES VERY LITTLE ADDED FAT.

LEEK AND LEMON SHRIMP

CALORIE COUNT: 225

A favorite quick supper at my sister-in-law Clara’s house—one of those eat-from-the-bowl winners that take the sweat out of cooking.

Serves 2

2 leeks, washed and sliced into 1¹/₄-inch chunks

³/₄-inch piece fresh ginger, peeled and grated

¹/₄ red chile, seeded

1 clove garlic, minced

Juice of 1 lemon

1¹/₂ teaspoons olive oil

3¹/₂ ounces/100g shrimp, precooked or raw, peeled and deveined

Salt and pepper

A large handful of fresh cilantro, chopped

Place the leeks in a steamer and cook for 4 to 5 minutes, till tender. Combine the ginger, chile, garlic, and lemon juice in a mini food processor (or chop finely by hand). Sauté the paste in the olive oil for a couple of minutes before adding the shrimp. Cook till the shrimp are fully heated or done to your liking. Add the leeks and mix through. Season, sprinkle with cilantro, and serve.

NB

LEEKS ARE LOW IN CALORIES (22 PER 3¹/₂ OUNCES) AND LOW-GI, TOO.

STIR-FRY LEMONGRASS SHRIMP WITH SHIRATAKI NOODLES

CALORIE COUNT: 230

Committed FastDieters will already know all about shirataki noodles. Made from a water-soluble fiber, they boast no carbs, have virtually no calories, and take no time at all to prepare. That said, they taste of nothing in particular, so here lemongrass and ginger do their mighty work.

1¹/₂ teaspoons sesame oil

¹/₂ clove garlic, minced

¹/₂ stalk lemongrass, outer leaves removed, inner stalk finely chopped

¹/₂ red chile, finely chopped

1 teaspoon grated fresh ginger

1 Kaffir lime leaf, shredded

6 tiger shrimp, raw and shell on

1¹/₂ teaspoons Asian fish sauce

1 tablespoon soy sauce

2 teaspoons lime juice

1 ounce/30g bean sprouts

3¹/₂ ounces/100g shirataki noodles

Fresh cilantro leaves and lime wedges, for garnish

1 tablespoon/10g unsalted peanuts, chopped

Heat the sesame oil in a pan and cook the garlic, lemongrass, chile, and ginger till soft. Add the lime leaf and 3 tablespoons water. Simmer for 5 minutes. Add the shrimp, fish sauce, soy sauce, lime juice, and bean sprouts. Cook till the shrimp are pink. Rinse the noodles in warm water as instructed and add to the shrimp. Serve with cilantro, lime wedges, and peanuts.

NB

SHIRATAKI NOODLES ARE MADE FROM FATLESS WATER-SOLUBLE FIBER: GLUTEN-FREE, ZERO CARBS, ZERO CALORIES.

ALLEGRA McEVEDY’S BAKE-IN-THE-BAG FISH WITH PRESERVED LEMON COUSCOUS

CALORIE COUNT: 364

Says my friend Allegra: “This is just about the healthiest and easiest supper I know. It’s an all-in-one, steam-in-the-bag number, which lets the flavors just hang out and party together without getting busted. The real joy of this is what happens to the couscous, which cooks in the fish juices and greedily absorbs all the aromatics. If you can’t get monkfish, any fresh, white fish will do. The bags can be made up a few hours ahead of time and kept in the fridge.”

Serves 6

9 ounces/250g instant couscous

2 teaspoons ground cumin

1 teaspoon cumin seeds

6 scallions (green onions), thinly sliced

2 preserved lemons, rinds only, coarsely chopped

2 teaspoons/10g coarsely chopped fresh cilantro

18 cherry tomatoes, quartered

Salt and pepper

About 1³/₄ cups water

1 teaspoon saffron threads

3 tablespoons olive oil

Spray oil

2 small bulbs fennel, halved, cored, and sliced

2¹/₂ pounds/1.2kg thick fish fillets (such as monkfish, halibut, or turbot), cut into 6 portions

Preheat the oven to 400°F. Combine the couscous, ground and whole cumin, scallions, preserved lemons, cilantro, and tomatoes in a bowl. Season. Bring ³/₄ cup water to a boil; remove from the heat and add the saffron. Let steep for a minute or so. Stir the olive oil and saffron water into the couscous. Take six pieces of foil, each roughly 10 inches square, and spray lightly with oil. Divide the fennel among the sheets. Top with the couscous mixture and the fish. Fold the foil together and crimp tightly on two sides, leaving the top open. Pour 3 tablespoons water into each bag. Seal and place in a baking pan. Bake for 15 to 20 minutes, till the bags are nicely puffed up. Present the bags to your guests (on plates) to eat straight out of the foil—very little washing up!

NB

STEAMING HELPS PRESERVE WATER-SOLUBLE VITAMINS THAT CAN ORDINARILY GET LOST IN BOILING.

TUNA FAGIOLI

CALORIE COUNT: 286

This is one of the quick and tasty Italian dishes I grew up on, and today it makes the perfect fast day supper—comfortably low in all the things you ought to avoid, but sky-high in flavor. It is simplicity itself to prepare, a real cupboard standby, and—like chili con carne—it tastes even better the following day. You could drain the tuna to save on calories, though you’d need to replace it with olive oil if you do; some oil is essential here. But don’t panic. Not much.

Serves 2

One 3-ounce can white tuna in oil or half a 6-ounce can, undrained

One 14-ounce/400g can great northern, white kidney, cannellini, or butter beans, or chickpeas, drained

¹/₂ red onion, thinly sliced or chopped

1 tablespoon white wine vinegar

Juice of ¹/₂ lemon

1 clove garlic, minced

2 large ripe tomatoes, sliced

A handful of fresh flat-leaf parsley leaves

Coarse sea salt and pepper

Put the tuna, beans, onion, vinegar, lemon juice, and garlic in a bowl. Mix and leave to settle for 30 minutes. Serve with sliced tomatoes generously sprinkled with parsley and coarse sea salt and pepper.

NB

THE BENEFICIAL SULFUR COMPOUNDS IN ONIONS CAN BE DESTROYED IN COOKING; HERE, RAW RED ONION IS LESS AGGRESSIVE THAN WHITE.

CHARRED SQUID WITH LIMA BEANS AND CHILE

CALORIE COUNT: 369

A glorious collision of flavor and texture, and marvelously on-message for a fast day supper. It’s not dirt-cheap in calories, but what can we say? You get what you pay for.

7 ounces/200g squid, cleaned and trimmed

Salt and pepper

7 ounces/200g butter beans, drained

1 tablespoon chopped fresh parsley, plus more for serving

1¹/₂ teaspoons lemon juice

A generous handful of baby arugula

1 teaspoon olive oil

1 red chile, thinly sliced

A squeeze of lime

Score the squid and season. Gently heat the beans, adding the parsley and a little of the lemon juice. Heat a cast-iron grill pan till almost smoking. Cook the squid for a minute on each side, till slightly blackened here and there. Dress the arugula with the remaining lemon juice, the olive oil, salt and pepper, and the chile. Slice the squid and mix into the leaves. Serve with a squeeze of lime, more parsley, and the seasoned beans.

NB

SQUID IS LOW IN SATURATED FATS. JUST DON’T BATTER AND FRY IT ON A FAST DAY . . .

SEARED MACKEREL ON A RAINBOW SALAD

CALORIE COUNT: 457

In the United States, mackerel ticks all the boxes: great taste, full of beneficent oils, relatively cheap . . . and through careful fisheries management, it is considered the most sustainable.

One 3¹/₂-ounce/100g mackerel fillet

Salt and pepper

Spray oil

¹/₂ yellow bell pepper and ¹/₂ red bell pepper, thinly sliced

¹/₂ red onion, thinly sliced

1 medium carrot, peeled and shredded

Dressing

1¹/₂ teaspoons crunchy peanut butter

3 tablespoons lime juice

1 teaspoon Asian fish sauce

1 clove garlic, minced

³/₄-inch piece fresh ginger, peeled and grated

1 stalk lemongrass, outer leaves removed, inner stalk finely chopped or minced

1 teaspoon agave nectar

Chopped red chile, to taste

Lemon wedges and fresh cilantro leaves, for serving

Score the mackerel fillet and season well. Spray lightly with oil and sear in a hot skillet till the skin is crisp. Mix the bell peppers, onion, and carrot and place on a plate. Combine the dressing ingredients. Place the warm fish on the vegetable salad and serve drizzled with 1 tablespoon dressing and plenty of lemon wedges and fresh cilantro leaves.

CHICKEN BREAST EIGHT WAYS

CALORIE COUNT: 195

Yes, I know. Chicken is a bore. You’re not supposed to order it in restaurants—everyone will yawn and the chef will mark you down as a wuss for not ordering his fricasseed sweetbreads. But. Most of us love it and we certainly eat a lot of the stuff. Chicken fillets are simple to prepare, low in calories (about 127 per fillet), quick to cook—and when teamed with powerhouse flavors like these, you can’t get a much better weekday supper, especially if you buy a fine free-range, organic bird. Be sure to remove the skin to lessen the calorie load, though if you are going to roast a chicken breast, keep the skin on till after cooking to prevent the meat from drying out (the inarguable scourge of chicken dinners everywhere).

Lime Chicken Salad, Szechuan Style

A firm favorite in our house—tangy, easy, and somehow sumptuous without being calorific. It plays on some of the classic ingredients of Thai cooking (fish sauce, lime, cilantro), a reliable foundation for fantastic fast day flavor.

Olive oil

1 skin-on, boneless 4-ounce/110g chicken breast

Salt and pepper

¹/₂ medium seedless cucumber, halved lengthwise, cored, and cut on the diagonal into crescents

A handful of fresh cilantro, including stems, finely chopped

A handful of fresh mint leaves

¹/₂ teaspoon Szechuan peppercorns, crushed

1 tablespoon Asian fish sauce

1 teaspoon sesame oil

1 scallion (green onion), thinly sliced on the diagonal

2 tablespoons lime juice

3 ounces/80g shredded iceberg lettuce

Lime wedges, for serving

Preheat the oven to 375°F. Oil the chicken breast lightly before seasoning with salt and pepper. Bake, covered, till cooked through and the juices run clear, about 20 minutes. Allow to cool. Remove the skin and tear the chicken into shreds. Place in a bowl with the cucumber and most of the cilantro and mint. Make a dressing with the Szechuan pepper, fish sauce, sesame oil, scallion, and lime juice, and season with salt and pepper. Combine with the chicken and serve on the lettuce, garnished with lime wedges and the remaining cilantro and mint.

Masala Style with Raita

CALORIE COUNT: 199 WITH SPINACH 219

Marinate a skinless, boneless chicken breast in the juice of ¹/₂ lemon; ¹/₂ clove garlic, minced; ¹/₂ teaspoon ground cumin; 1 crushed cardamom pod; a large pinch of ground cloves; ¹/₂ teaspoon ground fenugreek; ¹/₂ teaspoon ground turmeric; a pinch of cayenne pepper; salt and pepper; and 1 teaspoon grated fresh ginger. Add a squeeze of lime. Refrigerate for at least an hour, or as long as overnight. Grill or broil the chicken for 7 minutes on each side and serve with 2 tablespoons unflavored low-fat yogurt combined with chopped cucumber, mint, and a sprinkle of cumin seeds (or see raita recipe). This also goes with 3¹/₂ ounces/100g wilted spinach.

Teriyaki with Sesame Seeds

CALORIE COUNT: 227

Mix 1 tablespoon soy sauce, 1 tablespoon sake, 2 tablespoons mirin, 3 tablespoons water, 1 teaspoon grated fresh ginger, and ¹/₂ teaspoon sugar. Heat and gently simmer a skinless, boneless chicken breast in the broth till cooked through, 15 to 20 minutes. Remove the chicken from the broth and allow to rest under foil. Bring the broth back to a boil and reduce to make a sauce, stirring occasionally, till glossy and slightly sticky, about 5 minutes. Dry-toast 1 tablespoon sesame seeds till golden brown. Slice the chicken and serve with the sauce, sprinkled with the sesame seeds, and a good quantity of steamed bok choy.

Summer Poached with Lean Greens

CALORIE COUNT: 252

Bring a pan of water to a boil and add a handful of chopped cilantro stems, 3 peppercorns, 1 teaspoon grated ginger, 1 coarsely chopped shallot, and 1 teaspoon coarse sea salt. Add a skinless, boneless chicken breast and simmer for 15 to 20 minutes till cooked through. Blanch scant 2 ounces/50g broccoli florets, scant 2 ounces/50g sugar snap peas, scant 2 ounces/50g asparagus spears, and 3 ounces/75g baby spinach leaves for a minute in a separate pan of boiling water; drain, refresh, and dry on paper towels. Remove the chicken from the broth and slice. Serve on top of the vegetables, and drizzle with a dressing made from ¹/₂ teaspoon red pepper flakes, 1 teaspoon raw agave nectar, 1¹/₂ teaspoons rice vinegar, 1 tablespoon lime juice, 1 tablespoon Asian fish sauce, a pinch of ground star anise, ¹/₂ teaspoon garlic powder, salt, and pepper. Garnish with cilantro and mint leaves and lime wedges.

Skewered Italian

CALORIE COUNT: 260

Flatten a chicken breast by placing it between two sheets of parchment paper and beating lightly with rolling pin. Top with 1 ripe beefsteak tomato, chopped; a few basil leaves; and 2 teaspoons freshly grated Parmesan cheese. Season, roll up, skewer with a toothpick, and broil under medium heat, turning once, till done. Serve with a large helping of broccolini or some grilled zucchini strips.

French Tarragon and Lemon

CALORIE COUNT: 267

Cut a skinless, boneless chicken breast into strips and sauté in 1 teaspoon olive oil till golden, 5 to 6 minutes, moving the pieces around to prevent sticking (add a little water if they do stick). Remove from the heat and add 1 tablespoon crème fraîche or fromage blanc, the juice of ¹/₂ lemon, and a generous tablespoon of chopped fresh tarragon. Season and serve with scant 2 ounces/50g each of steamed snow peas and sugar snap peas. Garnish with tarragon sprigs.

Romano Peppers and Spinach

CALORIE COUNT: 290

Lightly steam a skinless, boneless chicken breast till cooked through, 15 minutes. Heat 1 teaspoon olive oil in a pan. Slice an orange bell pepper and a red bell pepper and add to the pan, together with a sprig of rosemary, the juice of ¹/₂ lemon, and 1 sliced garlic clove, and sauté for 3 minutes more. Add scant ¹/₂ cup/100ml water and allow to reduce and become sticky. Add a handful of spinach leaves for the final 2 minutes of cooking, and serve with the sliced steamed chicken breast, a few salt flakes, and a grating of fresh lemon zest.

Harissa-Spiked

CALORIE COUNT: 300

Smear a skinless, boneless chicken breast with 2 teaspoons harissa paste and drizzle with a little oil. Season. Bake at 325°F for 20 to 25 minutes, till cooked through and the juices run clear. Cover with foil if the edges of the chicken threaten to burn before the fillet is cooked. Serve with 3 tablespoons couscous (simply add boiling water according to package instructions), combined with sliced scallion (green onion), tomato, and cucumber, and chopped flat-leaf parsley and mint.

NB

CHICKEN PROVIDES SOME IMPORTANT B VITAMINS, AND ITS PROTEIN AIDS SATIETY.

LEMON-SCENTED STICKY CHICKEN WITH ROASTED VEGGIES

CALORIE COUNT: 287

The kids adore this—and it makes a light alternative to a traditional roast with all the big-boy trimmings. The idea is to fling everything into a pan and go away while the heat works its magic on the sweet lemon, and the chicken settles down to bless the vegetables with juice and flavor (a really good chicken is imperative). Just keep an eye on the pan to be sure that the vegetables at the edge aren’t blackening too much. Otherwise, it’s simply a case of feet up, crossword out. You may, of course, miss the roast potatoes. No matter. Cook them another day.

Serves 4

2 red onions, peeled and quartered, or 8 shallots, peeled

1 yellow bell pepper and 1 red bell pepper, seeded and cut into chunks

8 plum tomatoes

1 eggplant, coarsely cubed

Salt and pepper

1 free-range chicken (about 4 pounds/1.8kg)

1 tablespoon olive oil

2 lemons, halved

A handful of fresh thyme sprigs

1 sprig rosemary

Preheat the oven to 350°F. Place the vegetables in a roasting pan and season. Place the chicken on top and rub the oil into the skin. Squeeze 1 lemon over the chicken and vegetables, and add the rind to the pan. Place the second lemon, a few thyme sprigs, and the rosemary in the cavity of the chicken. Coarsely chop the remaining thyme leaves and sprinkle over the skin. Roast for 1 hour, or till the juices run clear. Halfway through cooking, check that the vegetables are not burning around the edges and move them around in the pan, tucking them under the chicken if necessary. Remove the chicken from the oven and let rest for 5 minutes, allowing the vegetables to cool slightly (room temperature is fine). Carve and serve on a generous mound of the sticky, lemony, char-roasted vegetables.

NB

PEPPERS ARE A GREAT SOURCE OF VITAMIN C, VITAL IN THE MANUFACTURE OF COLLAGEN, AN IMPORTANT STRUCTURAL PROTEIN.

LIGHTWEIGHT COTTAGE PIE

CALORIE COUNT: 243

The pleasingly low calorie count here is achieved by swapping the usual topping of buttered mashed potatoes for a lighter celery root and leek lid, and using less meat than you normally would. The idea remains the same—a dish of unctuous loveliness to see you through a cold snap.

Serves 4

Spray oil

9 ounces/250g extra lean ground beef

1 large onion, diced

2 stalks celery, finely chopped

2 carrots, diced

One 14-ounce/400g can diced tomatoes

2 tablespoons tomato paste

1 tablespoon Worcestershire sauce

1 bay leaf

1 teaspoon fresh thyme leaves, chopped

Salt and pepper

1¹/₄ cups/300ml boiling water

2 beef bouillon cubes

1 pound/500g celery root, peeled and cubed

¹/₂ cup/100g Vermont Creamery crème fraîche or fromage blanc

1 teaspoon peanut oil

2 young leeks, halved lengthwise and sliced in 2-inch lengths

Preheat the oven to 400°F. Spray a large pan with oil and brown the ground beef. Add the onion, celery, and carrots and cook for 10 minutes to soften. Stir in the tomatoes, tomato paste, Worcestershire, bay leaf, thyme, salt and pepper, water, and bouillon cubes. Bring to a boil, cover, and simmer for 30 minutes, stirring occasionally. Meanwhile, boil the celery root till very tender, drain, and mash with crème fraîche till as smooth as you wish. Heat the peanut oil in a pan and gently sauté the leeks. Add to the celery root mash and season well. Pour the beef into a shallow ovenproof dish, fish out the bay leaf, and top with the celery root mixture. Bake for 20 to 30 minutes, till the top is golden brown.

NB

USING CELERY ROOT FOR THE TOPPING INSTEAD OF POTATOES REDUCES THE CALORIES BY 75 PERCENT.

SARAH RAVEN’S CHICKEN PUTTANESCA

CALORIE COUNT: 247

British horticulturalist, kitchen gardener, food expert, and TV personality Sarah Raven is also a FastDiet fan. She says: “There is no need for your fast day meals to be punishing. This punchy puttanesca is low-fat and low-calorie but incredibly satisfying, and only needs a salad to make it a meal.” Romaine lettuce would be a good choice.

Serves 6

1 tablespoon extra virgin olive oil

20 anchovy fillets, drained (fewer for a milder flavor)

4 cloves garlic, coarsely chopped

1 pound 5 ounces/600g cherry tomatoes (Sungolds give extra sweetness)

3 tablespoons good-quality mixed marinated pitted olives

2 tablespoons capers, rinsed and drained

12 skinless, boneless chicken thighs

Leaves from 1 small bunch fresh basil (about 1 ounce/30g)

Salt and pepper

Preheat the oven to 350°F. Heat the olive oil in a shallow, heavy casserole. Add the anchovies and garlic and gently cook for 2 to 3 minutes, till the anchovies have melted but the garlic has not browned. Add the tomatoes, olives, and capers, turn down the heat, and simmer gently. Add the chicken thighs and stir well to combine. Place the lid on the casserole and position on a middle shelf in the oven. Cook for 15 minutes. Remove from the oven and give the chicken a good stir so it’s well coated in the juices. Return to the oven, uncovered, and cook for 20 minutes more. Allow to cool for a few minutes before stirring in the basil leaves. Taste for seasoning and serve.

NB

CHERRY TOMATOES CONTAIN LYCOPENE, AN ANTIOXIDANT THAT HELPS THE BODY FIGHT DISEASE.

LO-LO MEATBALLS WITH CAVOLO NERO

CALORIE COUNT: 264

Lo-lo, because much of the saturated fat you’d usually find in a typical Italian mamma meatball has been stripped out by swapping in a leaner meat and eliminating all but the merest flash of oil. And the cavolo nero? Because it just sounds so great, the musketeer of the veggie world. Besides, cavolo nero—also known as Tuscan or black kale—is tasty, nutritious, easy to grow, and, yes, somehow glamorous.

Serves 2

Meatballs

7 ounces/200g lean ground pork or ground turkey

¹/₂ medium red onion, chopped

1 clove garlic, minced

1 small carrot, grated

A pinch of dried oregano

1 small egg, beaten

Salt and pepper

Spray oil, for the skillet

Tomato sauce

¹/₂ medium red onion, chopped

¹/₂ clove garlic, chopped

One 14-ounce/400g can diced tomatoes

Scant 2 ounces/50g fresh tomatoes, peeled, seeded, and chopped

1 teaspoon tomato paste

A pinch of sugar

²/₃ cup/200ml water

Red pepper flakes

A dash of Worcestershire sauce

1 teaspoon dried oregano

Cavolo nero

7 ounces/200g cavolo nero, steamed

A squeeze of lemon

Flaky sea salt

Combine the ground meat with the onion, garlic, carrot, oregano, egg, and salt and pepper. Mix well and shape into 12 small meatballs. In a skillet, brown gently over medium heat, about 4 minutes. For the sauce, sauté the onion till softened. Add the garlic and cook for 3 minutes more. Add the diced and chopped tomatoes, tomato paste, sugar, and water, plus red pepper and Worcestershire to taste. Simmer till reduced and unctuous. Add the meatballs and oregano, cover, and simmer for 20 minutes. Serve with steamed kale, dressed with a light squeeze of lemon and a scatter of flaky salt.

NB

PORK CONTAINS ZINC NEEDED FOR A HEALTHY IMMUNE SYSTEM, AND THIS DISH PROVIDES A THIRD OF YOUR RDA.

LETTUCE BOWLS WITH SHIITAKE MUSHROOMS AND HOISIN SHREDDED CHICKEN

CALORIE COUNT: 329

A fast day version of a Chinese standard, and perhaps one for a day when you’re feeling frilly and creative. You could add a few chopped water chestnuts for extra crunch—they’re barely a blip on the calorie radar.

Spray oil

1 teaspoon grated fresh ginger

1 teaspoon minced garlic

¹/₄ head Chinese cabbage, shredded

1 carrot, julienned

Scant 2 ounces/50g oyster mushrooms, chopped

Scant 2 ounces/50g shiitake mushrooms, stemmed and chopped

Scant 2 ounces/50g bean sprouts

Ground white pepper

1 tablespoon hoisin sauce

1 cooked chicken breast, shredded

2 or 3 iceberg lettuce leaves

¹/₂ teaspoon toasted sesame seeds

Heat a wok and spray with oil. Add the ginger and garlic and stir-fry for 30 seconds. Add the cabbage, carrot, mushrooms, and bean sprouts. Stir-fry for 2 minutes, till the vegetables are just cooked but retain their bite. Season with pepper and add hoisin sauce. Add the shredded chicken and toss to mix. Place 2 or 3 iceberg lettuce leaves in a wide-rimmed cup, making a bowl effect. Spoon the chicken mixture into the bowl and serve with a scatter of toasted sesame seeds.

NB

EXOTIC MUSHROOMS CONTAIN ANTIOXIDANTS THAT GUARD AGAINST CELL DAMAGE AND HELP PREVENT TUMOR GROWTH.¹

THE GINGER MAN’S GRILLED CHICKEN

CALORIE COUNT: 291

In my hometown of Brighton, England, one man really rules the restaurant roost: The Ginger Man. Ben McKellar is a local fixture, and we’d be lost without him. Here’s his take on a chicken salad, modified for us fasters. It’s the first time, incidentally, that The Ginger Man has ever concerned himself with calories when writing a recipe . . .

1 teaspoon finely chopped fresh ginger

2 tablespoons Asian fish sauce

A pinch of red pepper flakes

1 clove garlic, chopped

1 teaspoon agave nectar

Juice of 1 lime

2 tablespoons water

A little chopped fresh cilantro

1 skinless, boneless chicken breast (about 3¹/₂ ounces/100g)

3¹/₂ ounces/100g broccoli florets

4 teaspoons chopped peanuts

Mix the ginger, fish sauce, red pepper, garlic, agave, lime juice, water, and cilantro. Marinate the chicken in half of this mixture in the fridge for up to 6 hours. Steam the broccoli for 6 minutes and keep warm. Drain the chicken (discard the marinade), pat dry, and cook in a hot cast-iron skillet until done to your liking, perhaps 4 minutes on each side. Slice the chicken thinly, arrange on a plate with the broccoli, and drizzle the rest of the sauce over it. Sprinkle with the chopped peanuts and serve.

CHAPTER TEN

soups

RED VELVET SOUP

CALORIE COUNT: 87 WITH BREADSTICK 107

A dense crimson broth for those soupy days when you want to do little more than curl up on the sofa and cuddle the cat.

Serves 4

1 tablespoon olive oil

1 onion, finely chopped

1 clove garlic, minced

A pinch of sugar

1 tablespoon tomato paste

2¹/₄ pounds/1kg ripe red tomatoes, peeled and coarsely chopped

1 bay leaf

A few fresh thyme sprigs

2¹/₂ cups/600ml water

Salt and pepper

4 breadsticks, for serving

Heat the oil in a large saucepan and sauté the onion till soft but not browned. Stir in the garlic, sugar, tomato paste, and tomatoes. Add the bay leaf and thyme, tied together with kitchen twine for easy removal, and the water. Bring to a boil, then reduce to a simmer for 15 to 20 minutes. Remove the herbs and blend in the pot with a stick blender till smooth and velvety. Check the consistency, adding a little hot water if necessary. Reheat, season, and serve with a breadstick.

NB

TOMATOES CONTAIN SUBSTANCES THAT GUARD AGAINST CANCER, AND RESEARCH SUGGESTS THEY MAY ALSO HELP PREVENT NEURODEGENERATIVE DISEASES SUCH AS ALZHEIMER’S.³

BLOODY MARY SOUP

CALORIE COUNT: 100 WITHOUT VODKA 70

This is an explosive tomato soup—packed with spiky flavor and (if you want) a jolt of vodka. It is served hot, with the usual Bloody Mary accompaniments of lemon, celery, and Tabasco and Worcestershire sauces. Ditch the vodka, of course, to cut back on fast day calories.

Serves 4

2¹/₄ pounds/1kg ripe tomatoes, peeled and halved

2 red chiles, halved and seeded

Salt and pepper

¹/₂ teaspoon sugar

1¹/₂ teaspoons olive oil

1 quart/1 liter vegetable stock

1 tablespoon tomato paste

1 teaspoon bottled horseradish sauce

1 tablespoon Worcestershire sauce

1 tablespoon dry sherry

¹/₄ cup vodka (optional)

Tabasco sauce, cracked black pepper, celery salt, celery stalks with leaves, and lemon slices, for garnish

Preheat the oven to 400°F. Place tomato halves and chiles in a roasting pan. Sprinkle with salt, pepper, and the sugar, drizzle with the oil, and bake till softened, about 20 minutes. Puree in a blender, adding a little stock to loosen. Transfer to a saucepan and stir in the remaining stock and the tomato paste. Heat through without boiling. Add the horseradish sauce, Worcestershire, sherry, and vodka (if using). Check and adjust the seasoning. Serve in heatproof glasses, with Tabasco, cracked black pepper, celery salt, celery stalks, and lemon slices. This also works as a cold soup.

NB

CELERY IS SAID TO HAVE “NEGATIVE CALORIES”: ONE STICK CONTAINS ABOUT 2 CALORIES, BUT THE ENERGY COST OF EATING AND DIGESTING IT FAR OUTWEIGHS THIS.

SPINACH, SORREL, AND NUTMEG SOUP

CALORIE COUNT: 102 WITH A POACHED EGG 177

Now we’re talking: a glorious, nutritious bowl of jolly green goodness that is, if such a thing were possible, the FastDiet distilled into a single spoonful. Try to find sorrel if you can (it’s easy to grow, or find it at your local farmers’ market or Whole Foods); it lends an acidic tang here and is well worth the search. If you have spare calories floating around, pop a poached egg on top and marvel at your delightful bowl of good green gold.

Serves 4

1 tablespoon olive oil

1 onion, diced

1 clove garlic, minced

5¹/₄ cups/1.25 liters chicken or vegetable stock

¹/₂ teaspoon chopped fresh ginger

A grating of nutmeg

Salt and pepper

1 pound/500g young spinach leaves

4¹/₂ ounces/125g sorrel leaves

2 tablespoons crème fraîche or fromage blanc

Fresh thyme leaves, for serving

Heat the oil in a large saucepan and sauté the onion and garlic till softened but not colored. Add the stock, ginger, and nutmeg to taste, and bring to a boil. Season and simmer for 10 minutes. Add the spinach and sorrel, and cook for 2 minutes more. Remove from the heat and stir in the crème fraîche. Adjust the seasoning, check consistency, and garnish with thyme leaves.

NB

NUTMEG CONTAINS A SUBSTANCE CALLED MACELIGNAN, WHICH CAN HELP PROTECT TEETH AGAINST CAVITIES.⁵

If you can’t find sorrel, dandelion leaves work well, too; they’ll give the soup a slight bitter edge.

EVERYTHING-FROM-THE-GARDEN SOUP

CALORIE COUNT: 108

This is a glut in a bowl, and as such, defies rules. My only suggestion would be to try it semismooth—half of it fully blended, the other left chunky, then recombined prior to serving. It makes for an engaging texture, and one that promises to fill you up as soon as you look at it. The smoked paprika, too, adds a cunning twist.

Serves 4

1 tablespoon olive oil

1 pound/500g nonstarchy vegetables of your choice (zucchini, spinach, peppers, curly kale, Tuscan kale, leeks—whatever you have a glut of, or whatever is cheap and plentiful in the shops)

14 ounces/400g tomatoes, peeled and coarsely chopped

1 large onion, chopped

2 carrots, chopped

2 stalks celery, chopped

2 cloves garlic, minced

1 teaspoon smoked paprika

6¹/₄ cups/1.5 liters vegetable stock (preferably homemade)

Salt and pepper

Fresh herbs of choice—perhaps chervil, marjoram, and/or thyme

Heat the oil in a large saucepan, add the vegetables, tomato, onion, carrots, celery, garlic, and smoked paprika, and sweat for 5 minutes. Add the stock, season, and simmer gently for 20 minutes. Cool slightly, then puree half of the soup in a blender, or with a stick blender, keeping the remaining half as it is. Recombine and reheat, stirring to achieve a semismooth soup. Serve topped with a tangle of herbs from the garden.

NB

THE ONLY NUTRIENT MISSING FROM THIS SOUP IS VITAMIN B₁₂—AND THAT’S JUST BECAUSE IT’S FOUND ONLY IN ANIMAL PROTEINS.

SPANISH GAZPACHO

CALORIE COUNT: 113

This is about as simple as soup can be—the very essence of summer, served fridge-cold and packed with wonderful flavor, impeccable nutritional value, and very few calories. This recipe is a classic version, given to me by my Pilates teacher Ana, who grew up in Spain. The original recipe dates from Roman times, and contained bread. You don’t need it. You could try this with different colors and varieties of tomato—organic heirloom varieties may have more flavor than modern varieties.

Gazpacho does not freeze, so make this on the day and serve fresh.

Serves 2

1 red bell pepper, seeded and coarsely chopped

10 ounces/300g red tomatoes, ideally a mix of varieties, plus more diced for garnish

¹/₂ seedless cucumber, cored and coarsely chopped (5 to 7 ounces/150 to 200g), plus more diced for garnish

1 red chile, seeded and coarsely chopped

1 clove garlic, peeled

2 scallions (green onions), sliced, plus more for garnish

2 tablespoons red wine vinegar

1 tablespoon good-quality olive oil

6 ice cubes (optional)

Salt and pepper

Put the bell pepper, tomatoes, cucumber, chile, garlic, and scallions in a food processor and puree till smooth. Add the vinegar and olive oil, and quickly blend again to combine. To serve immediately, blend in the ice cubes; otherwise refrigerate till very cold. Check and adjust the seasoning. Serve cold with garnish.

NB

CAPSAICIN, THE ACTIVE INGREDIENT IN CHILE, HAS BEEN SHOWN TO INCREASE ENERGY EXPENDITURE AND IMPROVE SATIETY.⁶

For a fiery roasted gazpacho, first oven-roast the bell pepper, tomatoes, and chile, sprinkled with 2 teaspoons paprika. Allow to cool and blend with other ingredients as above.

Gazpacho plus . . . To make a heartier meal and include protein, serve gazpacho with

• a sprinkle of crabmeat and lemon zest (add 40 calories for scant 2 ounces/50g crab)

• or a crumble of feta and chopped black olives (add 25 for scant 1 ounce/25g olives and 100 for 1 ounce/30g feta)

• or with a chopped hard-boiled small egg (add 75) and a pinch of coarse sea salt

SHIITAKE NOODLE DASHI

CALORIE COUNT: 137

This soup starts with a simple dashi—a Japanese stock that can be used as a base for countless soups. In Japan, sea vegetables are the heart of many dishes, but they’re something we tend to ignore in the West. This is a shame, as seaweed in all its many forms is high in minerals, including iodine, potassium, calcium, and iron. And it’s low in calories, of course. Dashi-kombu is sun-dried and cut into various sizes, then soaked to unlock the kelp’s unique umami flavor. Rinse it first to wash away the salt of the drying process.

Dashi stock

3 slices kombu seaweed (about 4 inches long)

3¹/₄ cups/750ml water

5 dried shiitake mushrooms

Soup and garnish

1¹/₂ cups/350ml dashi stock

3¹/₂ ounces/100g fresh shiitake mushrooms, stemmed and sliced

3¹/₂ ounces/100g rinsed shirataki noodles

1 teaspoon soy sauce

1 teaspoon mirin

¹/₂ teaspoon wasabi paste, or to taste

1 teaspoon finely julienned fresh ginger

1 scallion (green onion), finely chopped

To make the dashi stock, place the kombu in the water and slowly bring to a simmer for about 10 minutes; do not allow to boil. Remove the kombu, add the dried mushrooms, and boil for 1 minute, then turn off the heat and allow to sit, uncovered, for 20 minutes. Discard the mushrooms. If storing the dashi for later use, it will keep for up to 5 days in the fridge, and freezes well.

Bring the dashi stock to a simmer in a pan, and add the fresh mushrooms, noodles, soy sauce, mirin, wasabi (to taste), and ginger. Heat through and add the scallion to serve.

NB

KELP IS AN ASTONISHING PROVIDER OF CALCIUM—OVER A GRAM PER 3¹/₂ OUNCES.

SKIPPER’S SOUP

CALORIE COUNT: 142 WITH YOGURT 152

A quick-fix, morale-boosting soup from British food writer, seafarer, and friend Alex Renton. This, he says, is smoky, spicy, and full of fiber—great for cold days or after exercise, and easy to rustle up from cupboard ingredients, even in the galley belowdecks while a storm rages outside. It freezes well, so it makes sense to make a quantity and keep it in portion sizes. “I always prefer homemade stock, though the calorie count will be higher than with a bouillon cube,” he adds. “But if you strain and chill the homemade stock after making it, you can remove much of the fat.” Aye aye, skipper.

Scant 1 ounce/25g good-quality Spanish chorizo

1 small onion, finely chopped

7 ounces/200g canned white, cannellini, or butter beans, or chickpeas, drained

1¹/₄ cups/300ml chicken stock

A pinch of smoked paprika

Salt and pepper

1 tablespoon unflavored low-fat yogurt, for serving (optional)

Chop the chorizo into small chunks and heat gently in a heavy-bottomed saucepan. When it has released some fat, add the onion and fry gently till softened. Add the beans and stock and simmer for 10 minutes. Puree in the pot with a stick blender till smooth. Add the paprika, check the seasoning, and serve. Top with a dollop of low-fat yogurt if you can spare the calories.

NB

THE FIBER CONTENT HERE IS 7G PER PORTION, OVER A THIRD OF YOUR RECOMMENDED DAILY AMOUNT.

SUMMER CUCUMBER SALAD WITH DILL

CALORIE COUNT: 43

As simple a salad as was ever thrown together on a plate. It doesn’t require fanfare, just a fork. Serve with whole baked fish.

Serves 4 as a side dish

1 large garden cucumber, peeled and thinly sliced

Dressing

1 tablespoon mild olive oil

2 teaspoons Dijon mustard

2 teaspoons white wine vinegar

1 teaspoon sugar

Salt and pepper

2 tablespoons chopped fresh dill

Place cucumber slices in a serving dish. Whisk the dressing ingredients and add, finishing with a good grind of black pepper. Sprinkle with the dill and serve.

NB

IN A CLINICAL TRIAL, PATIENTS WITH METABOLIC SYNDROME GIVEN DILL FOR 12 WEEKS SHOWED A REDUCTION IN BLOOD LIPIDS.¹

FENNEL, CUCUMBER, AND RADISH SALAD WITH A CITRUS VINAIGRETTE

CALORIE COUNT: 52 WITH PEANUTS 125

A star of Italian cooking, fennel is only just finding its way into our hearts. It’s a humble thing, but full of nutrients. According to researchers, the “most fascinating phytonutrient compound in fennel” may be anethole—the primary component of its volatile oil. In animal studies, the anethole in fennel has repeatedly been shown to reduce inflammation and to help prevent the occurrence of cancer.² You needn’t get too hung up on any of this, though. Just enjoy its sharp licorice flavor.

Serves 2

Dressing

1 teaspoon finely chopped lemongrass

1 teaspoon soy sauce

1 teaspoon sesame oil

3 teaspoons lime juice

A pinch of sugar

Salad

1 bulb fennel, very thinly sliced on a mandoline

¹/₂ seedless cucumber, halved lengthwise, cored, and thinly sliced into crescents

7 ounces/200g assorted radishes, trimmed and thinly sliced

1 scallion (green onion), finely chopped

¹/₂ teaspoon grated fresh ginger

Red pepper flakes, to taste

A handful of fresh cilantro and mint leaves

10 peanuts, chopped (optional)

Combine the dressing ingredients. Assemble the salad and dress. Add a handful of the chopped peanuts if your calorie budget allows.

NB

YOU’LL GET A QUARTER OF YOUR RDA OF POTASSIUM FROM THIS SALAD.

ASPARAGUS SALAD WITH RED ONION AND GRILLED MUSHROOM

CALORIE COUNT: 110

Anyone who understands and adores seasonal cooking will know the thrill of the first asparagus arriving. And asparagus contains only around 125 calories per pound, so it’s fab as long as you don’t treat it to a butter bath. Young asparagus may work best in this recipe, but don’t overcook them. Treat as you would vermouth in a martini and barely show them the heat. In, out, eat.

Serves 4

1 tablespoon olive oil

2 red onions, cut into eighths

4 large portobello mushroom caps, sliced

3 cloves garlic, minced

3 zucchini, thick-sliced on the diagonal, blanched, and refreshed

10 ounces/300g young asparagus, trimmed, blanched, and refreshed

Salt and pepper

A squeeze of lemon

2 tablespoons grated or shaved Parmesan cheese

Heat the oil in a large cast-iron skillet. Add the onions and cook for 2 minutes. Add the mushrooms and grill till softened and charred, turning often. Add the garlic and zucchini and cook for 3 minutes more. Place on a platter and top with a mess of asparagus, thrown on like pick-up sticks. Season well, then add a squeeze of lemon and a generous sprinkling of Parmesan.

NB

THIS SUBSTANTIAL SALAD PROVIDES YOUR ENTIRE FOLATE REQUIREMENT FOR A DAY.

PENNY’S BEET SALAD

CALORIE COUNT: 114

My dear friend Penny is a world-class beet queen, and this salad—a fiery mouthful of cumin, OJ, horseradish, and mustard—is her pièce de résistance. The grating needs to be done on the biggest holes of the grater to prevent the whole event from turning to mush—take your time; it makes for a contemplative moment in a busy day. (Beet stems and leaves can, by the way, be eaten too, so don’t chuck them. Save for another salad, or sauté with garlic in olive oil till just wilted—then sprinkle with Parmesan and crack out the black pepper.)

Serves 4

3 carrots, peeled and coarsely grated

¹/₂ celery root, trimmed, peeled, and julienned on a mandoline

3 medium beets, scrubbed and coarsely grated

1 apple, grated

Dressing

1 tablespoon grated horseradish

1 tablespoon good-quality olive oil

1 tablespoon orange juice

1 teaspoon prepared English mustard

1 clove garlic, minced

Salt and pepper

Garnish

1 teaspoon toasted cumin seeds, whole or ground

1 tablespoon pumpkin seeds (pepitas)

Fresh cilantro leaves, for serving

Assemble the vegetables and apple in a bowl. Combine the dressing ingredients, add to the bowl, and mix well. Serve scattered with seeds and cilantro leaves.

NB

SCIENTIFIC STUDIES SHOW THAT BEETS CAN HELP TO LOWER BLOOD PRESSURE.³

SPROUTS SPECTACULAR

CALORIE COUNT: 161

Sprouts are glorious little things, full of nutrients and unexpected flavor. There are countless varieties—broccoli, alfalfa, clover, lentil, mustard, onion, mung, soybean, sunflower—but I’m particularly fond of radish sprouts, which have the pepper punch of radishes and look immensely appealing on the plate, a crazy tangle of filigree filaments to confuse your fork.

Serves 4

Dressing

1 tablespoon lime juice

A handful of fresh cilantro, finely chopped

1 teaspoon flaxseed oil

1 teaspoon sesame oil

¹/₂ teaspoon soy sauce

1 teaspoon grated fresh ginger

1 teaspoon honey

Salt and pepper

Salad

2 carrots, julienned

1 stalk celery, julienned

2 red apples, cored, thinly sliced, and tossed with a squeeze of lemon to prevent discoloration

7 ounces/200g mung bean sprouts

5 ounces/150g alfalfa sprouts

3¹/₂ ounces/100g radish sprouts

Scant 2 ounces/50g shelled sunflower seeds, for serving

Combine the dressing ingredients, remembering that the quantities are just a guideline. Assemble the salad, dress, and scatter with seeds.

NB

THERE IS PLENTY OF VITAMIN E AND A DECENT AMOUNT OF MAGNESIUM IN THIS SUPER HEALTHY SALAD.

SIMPLE HERB SALAD WITH WARM BUTTERED ALMONDS

CALORIE COUNT: 223

Fine ingredients will deliver deliciousness without too much effort, and this simple, simple salad of baby herb leaves is indeed a wonderful thing. Here, a nugget of unsalted butter is, to my mind, a worthwhile calorie cost—though you could simply add the coarsely chopped almonds without sautéing. Try this with Harissa-Spiked Chicken.

Serves 4 as a side dish

3¹/₂ ounces/100g whole almonds, skin on

2 teaspoons/20g unsalted butter

Coarse sea salt and cracked black pepper

Scant 2 ounces/50g baby arugula

3¹/₂ ounces/100g mixed fresh herbs (cilantro, flat-leaf parsley, dill, and tarragon)

Juice of 1 lemon

1 tablespoon good-quality olive oil

Lightly sauté the almonds in the butter for 5 minutes with a good seasoning of salt and pepper. Remove from the pan, drain on paper towels, then coarsely chop. Assemble the arugula and herb leaves, and toss gently with the lemon and olive oil. Scatter with the almonds and serve.

NB

GET HALF YOUR RDA OF VITAMIN C WITH THIS SIMPLE SIDE DISH.

WINTER WALDORF SALAD

CALORIE COUNT: 237 WITH BLUE CHEESE 298

I love this take on the classic, first served at New York’s Waldorf Astoria Hotel in 1893. This version is deliberately pink-cheeked, as if recently in from the cold. Go for red endive, red apple, and a quartered fig for prettiness. If you have calories to spare, you could add a hint of a blue cheese—perhaps a few crumbles of Stilton.

Serves 2

Salad

1 small head red endive (Treviso), leaves separated

1 head endive, sliced crosswise

1 red apple, cored, chopped, and tossed with a squeeze of lemon to prevent discoloration

2 stalks celery, chopped

Scant 2 ounces/50g broken walnut halves

1 fresh fig, cut into eighths

About 1 ounce/30g crumbled blue cheese (optional)

Dressing

2 tablespoons unflavored low-fat yogurt

1 teaspoon Dijon mustard

1 tablespoon lemon juice

Salt and pepper

Combine the salad ingredients in a bowl. Combine dressing and drizzle over the salad.

NB

PLENTY OF HEALTHY MONOUNSATURATED FAT AND VITAMIN E IN THIS SALAD.

PINK LEAVES, RED FRUITS, AND BLUE CHEESE

CALORIE COUNT: 333

It’s probably worth eating this salad for the title alone—but it also brings some fine fast day ingredients to your plate. Look for russet-skinned pears, and keep the skin on (a great source of fiber). Pears, like apples, have a relatively low GL—they score a respectable 4, about the same as a fresh fig. The suggestion of Stilton cheese here completes the equation for this well-loved dish: pear + walnuts + blue cheese = delicious.

Serves 2

1 head endive (red Treviso or Castelfranco makes it pretty)

A handful of radicchio leaves

1 red Bartlett pear, quartered, cored, sliced, and tossed with a squeeze of lemon to prevent discoloration

1 fresh purple or brown turkey fig, cut into eighths

Scant 2 ounces/50g walnut halves

1 tablespoon good-quality balsamic vinegar

1 tablespoon good-quality olive oil

Salt and pepper

Pomegranate seeds, for serving

Scant 2 ounces/50g good-quality blue cheese, such as Stilton, Maytag, or Rogue Creamery blue

Assemble the endive and radicchio leaves in a bowl, then scatter in the pear, fig, and walnuts. Dress with the vinegar and olive oil. Season, then scatter with pomegranate seeds and a snowy crumble of cheese.

NB

PEARS ARE EASY TO DIGEST AND ONE OF THE LEAST ALLERGENIC FOODS AROUND.

CHAPTER TWELVE

flavor savior condiments

Fast day food always needs a jolt of flavor, so here are ways to add a potent boost of taste to your plate. Each recipe makes plenty, and calorie counts are for 1 tablespoon. In many of these recipes, the rest will keep happily in the fridge for a day or two.

GREEN HERB RELISH

CALORIE COUNT PER TABLESPOON: 38

Scant 2 ounces/50g mixed fresh herb leaves (flat-leaf parsley, basil, mint, and chives)

1¹/₂ tablespoons capers, rinsed

2 cloves garlic, finely chopped

Juice of 1 lemon

2 tablespoons extra virgin olive oil

Blend in a mini food processor and serve.

SALSA FIVE WAYS

A fine way to bring a jolt of low-calorie flavor to a fast day plate. A good salsa is all about the balance and freshness of ingredients, and it needn’t rely on the classic union of tomatoes and onion. Salsa simply means sauce, so you can riff on the theme.

Classic Tomato

CALORIE COUNT PER TABLESPOON: 4

10 ounces/300g ripe tomatoes, peeled, seeded, and chopped

¹/₂ red onion, finely chopped

1 tablespoon white wine vinegar

2 teaspoons lime juice

A pinch of sugar

A pinch of red pepper flakes

A few fresh basil leaves, torn

Salt and pepper

Mix everything in a small bowl. Use immediately, as this does not keep well.

Roasted Tomato with Green Chile

CALORIE COUNT PER TABLESPOON: 10

3 ripe tomatoes, halved and seeded

1 or 2 whole green chiles

¹/₂ small onion

2 cloves garlic, finely chopped

¹/₄ teaspoon sugar

Coarse sea salt and pepper

3 tablespoons chopped fresh cilantro

A squeeze of lemon juice

Preheat the oven to 400°F. Place the tomatoes (cut side down), chiles, and onion (cut side down) in a small baking pan. Roast till just charred. When cooled, halve the chiles and scoop out the seeds. Place the chiles in a mortar and pound with a pestle or grind in a mini food processor and add the garlic, sugar, and salt. Add the tomatoes and crush with a fork or pulse briefly till combined. Stir in the cilantro, lemon juice, and onion, and season with pepper.

Fennel and Cucumber

CALORIE COUNT PER TABLESPOON: 5

1 seedless cucumber, peeled, cored, and diced

1 bulb fennel, finely diced

¹/₂ red onion, finely diced

A handful of fresh cilantro, chopped

1 tablespoon white wine vinegar

1 tablespoon lemon juice

Salt and pepper

Mix everything in a small bowl. Use immediately, as this does not keep well.

Watermelon

CALORIE COUNT PER TABLESPOON: 6

7 ounces/200g watermelon, seeded and finely diced

2 scallions (green onions), finely chopped

1 yellow bell pepper, seeded and finely diced

A handful of fresh cilantro, chopped

Juice of ¹/₂ lime

Salt and pepper

Mix everything in a small bowl. Use immediately, as this does not keep well.

Watercress Salsa Verde

CALORIE COUNT PER TABLESPOON: 31

3 ounces/85g watercress, thick stems removed

2 tablespoons chopped fresh basil

1 clove garlic, chopped

2 tablespoons lemon juice

2 teaspoons olive oil

Blend in a mini food processor and serve alongside poached salmon fillets.

CUCUMBER RAITA

CALORIE COUNT PER TABLESPOON: 6

An Indian classic designed to calm, cool, and cleanse the palate. Do eliminate as much water as possible from the cucumber—you’ll get a better raita that way.

1 large seedless cucumber

Salt and pepper

1 heaping cup/250g unflavored low-fat yogurt

Chopped fresh mint leaves

Peel the cucumber and shave into long ribbons using a vegetable peeler. Discard the central core. Place cucumber strips in a colander with a scattering of salt. Leave to stand for 30 minutes, then squeeze out excess water using paper towels. Mix the cucumber with the yogurt, stir in the mint, season, and serve alongside any fast day curry.

TZATZIKI

CALORIE COUNT PER TABLESPOON: 6

The Greek version of raita, familiar from meze plates. The addition of crushed garlic brings a Mediterranean hum to the proceedings. Perfect with barbecued vegetable kebabs.

¹/₂ cup/100g unflavored low-fat yogurt

2 teaspoons minced garlic

¹/₂ small seedless cucumber, peeled, cored, and diced

Chopped fresh cilantro

Chopped fresh mint leaves

A squeeze of lemon juice

Salt and pepper

Mix everything in a small bowl. Use immediately, as this does not keep well.

PESTO FOUR WAYS

We have come to love pesto, the classic Italian green sauce—nutty, cheesy, and garlicky. You can of course buy it fresh from the supermarket (avoid the jars, though—you’ll be eating unnecessary preservatives). But making it at home is so easy. The roasted red pepper pesto will save you calories, as it dispenses with the cheese and nuts.

Green Classic

CALORIE COUNT PER TABLESPOON: 71

3 handfuls fresh basil leaves

¹/₂ clove garlic

1¹/₂ ounces/40g pine nuts

1 ounce/30g Parmesan cheese, grated

1 tablespoon good-quality olive oil

1 teaspoon lemon juice

Salt and pepper

Gently pulse the ingredients in a food processor, adding a little more oil if necessary to achieve the desired consistency. Drizzle over grilled zucchini and asparagus.

Red and Fiery

CALORIE COUNT PER TABLESPOON: 90

1 clove garlic, chopped

Scant 1 ounce/25g pine nuts

7 ounces/200g sun-dried tomatoes (drained well if oil-packed)

1 red chile, seeded and coarsely chopped

A handful of fresh flat-leaf parsley

Scant ¹/₂ cup/100ml good-quality olive oil

Scant 1 ounce/25g Parmesan, finely grated

Salt and pepper

Pulse the ingredients in a food processor, keeping the paste coarse and adding a little more oil if necessary to achieve the desired consistency.

Roasted Red Pepper

CALORIE COUNT PER TABLESPOON: 12

2 cloves garlic, peeled

4 red bell peppers, roasted till soft and charred, peeled, stemmed, and seeded

3¹/₂ ounces/100g fresh basil leaves

2 tablespoons good-quality olive oil

Salt and pepper

Blitz in a food processor till smooth.

Parsley and Pumpkin Seed

CALORIE COUNT PER TABLESPOON: 76

1 clove garlic

3¹/₂ ounces/100g flat-leaf parsley

1 teaspoon salt

3 tablespoons/50ml good-quality olive oil

Scant 2 ounces/50g shelled pumpkin seeds (pepitas)

Blitz to a coarse paste in a mini food processor.

WET RUBS

Think of these as massages. Most contain a little oil, but even so, they are a fine way to introduce fire and zing without too great a calorie cost.

Lemon Zinger

Marinate chicken, fish, or shellfish, grill or broil, and serve with plenty of lemon-dressed leaves.

Grated zest and juice of 1 lemon

2 tablespoons olive oil

1 clove garlic

Leaves from a handful of fresh thyme

A grating of nutmeg

Salt and pepper

Memphis BBQ

Smear on lean pork loin. Leave to marinate for an hour or more before barbecuing.

1 tablespoon smoked paprika

1¹/₂ teaspoons dry mustard

2 teaspoons cayenne pepper, or to taste

1 tablespoon maple syrup

Salt and pepper

Jerk

Rub well over a whole chicken. Roast or barbecue till cooked through.

2 teaspoons ground allspice

1 teaspoon ground cinnamon

A grating of nutmeg

1¹/₄-inch piece fresh ginger, peeled and finely chopped

3 cloves garlic, crushed

2 shallots, finely chopped

1 tablespoon chile puree

1 tablespoon lime juice

1 tablespoon olive oil

Leaves from a handful of fresh thyme

Salt and pepper

North African Chermoula

This makes a great base for any tagine.

A handful of fresh cilantro, chopped

2 cloves garlic, peeled

1 tablespoon paprika

1¹/₂ teaspoons ground cumin

1 teaspoon coarse sea salt

¹/₂ teaspoon ground ginger

Cayenne pepper, to taste

A pinch of ground saffron

1 tablespoon peanut oil

Grind all ingredients together with a mortar and pestle or in a mini food processor.

meal plans

600-CALORIE MEAL PLANS FOR 4 WEEKS

DAY #

BREAKFAST

MEAL CAL

SUPPER

MEAL CAL

TOTAL CAL FOR DAY

DAY 1

Yogurt with Plum (page 24)

264

Hot Thai Stir-fry (page 91)

341

605

DAY 2

Wilted Spinach Omelet (page 58)

297

Harissa-Spiked Chicken (page 148)

300

597

DAY 1

Shakshouka (page 32)

178

Grilled Chicken (page 160)

416

594

DAY 2

Spiced Pear Porridge (page 43)

286

Lightweight Cottage Pie (page 151)

243

529**

DAY 1

High-Energy Breakfast (page 39)

246

Lemon-Scented Chicken with Roasted Veggies (page 149)

287

533**

DAY 2

Lean Eggs (2) and Ham (page 20)

178

Charred Squid (page 137)

369

547*

DAY 1

Scrambled Eggs with Smoked Salmon (page 28)

303

Tuna Fagioli (page 132)

286

589

DAY 2

Muesli with Cherry Yogurt (page 38)

223

Warming Stew (page 159)

385

608

* Allowance for 1 small piece of fruit (apple, tangerine, pear, 3¹/₂ ounces strawberries) or drop of milk in tea or coffee.

** Allowance for additional small snack (10 almonds).

Resources

If your supermarket or local gourmet market doesn’t stock some of the ingredients called for here, you can order them from these companies or get information over the Internet about where you can find them. Asian and South Asian markets, as well as Whole Foods, also carry many of the more “exotic” ingredients.

Amazon.com, for an astonishing range of goods.

Bob’s Red Mill, bobsredmill.com, for grains and grain products. Check the Store Finder for a retail outlet near you.

D’Artagnan, dartagnan.com, for specialty meats and game.

Kalustyan’s, kalustyans.com, for spices, legumes, grains, and tahini, harissa, tamarind, and curry pastes.

Penzeys Spices, penzeys.com, for unusual flavorings, spices, and spice blends.

The Spice House, thespicehouse.com, for spices and flavorings.

La Tienda, tienda.com, for Spanish ingredients including guindilla peppers and an array of paprikas.

The Spanish Table, spanishtable.com, for paprikas and peppers.

Your local farmers’ markets and CSAs are the absolute best places for fresh, local, in-season produce. Check localharvest.org/csa/ to find a community supported agriculture (CSA) subscription near you.

OVEN TEMPERATURES

FAHRENHEIT

CELSIUS

DESCRIPTION

225°F

110°C

Warm

250°F

120°C

Warm

275°F

140°C

Very low

300°F

150°C

Very low

325°F

160°C

Low

325°F

170°C

Moderate

350°F

180°C

Moderate

375°F

190°C

Moderately hot

400°F

200°C

Hot

425°F

220°C

Hot

450°F

230°C

Very hot

Acknowledgments

My thanks to the brilliant, brilliant Rebecca Nicolson and Aurea Carpenter at Short Books, and to Emmie Francis, Roz Hutchinson, Paul Bougourd, Catherine Gibb, Mary J. Jay, Katherine Stroud, and Sallie Coolidge—the publishing dream team.

To our U.S. publishers: Judith Curr, Sarah Durand, Benjamin Lee, Lisa Sciambra, Jeanne Lee, Kimberly Goldstein, Sybil Pincus, Daniella Wexler, and everyone else at Atria Books—thank you!

This book looks so delicious largely thanks to Romas Foord’s heroic photographic sessions, along with stylist Polly Webb-Wilson and designer Georgia Vaux.

Thank you to Dr. Sarah Schenker for explaining the difference between thiamine and niacin, and for counting every last calorie in the book.

My thanks to the cooks, chefs, and food experts who have kindly donated recipes and good counsel to a cookbook rookie: Allegra McEvedy, Hugh Fearnley-Whittingstall, Ben McKellar, Sarah Raven, and Alex Renton.

And to my friends and family, always ready with a recipe and an interesting snippet about nettles or beetroot or exactly how to poach an egg: Debbie Spencer-Jones, Julie Spencer, Claire Denholm, Marcus Fergusson, and Penny Nagle.

Finally, thanks, as ever, to Nicola Jeal. And to Dr. Michael Mosley, without whom all of this would be academic.

MIMI SPENCER is a journalist and author. A feature writer and columnist for newspapers and magazines, she is the coauthor of the FastDiet and the author of 101 Things to Do Before You Diet.

DR. SARAH SCHENKER is a registered dietitian and nutritionist who has served on both professional and government committees. She now combines her sports nutrition work, consulting for soccer teams in the UK, with regular appearances on television and writing for scientific journals, as well as for newspapers, magazines, and websites.

MEET THE AUTHORS, WATCH VIDEOS AND MORE AT

SimonandSchuster.com

Images Facebook.com/AtriaBooks
Images @AtriaBooks

JACKET DESIGN BY ANNA DORFMAN

FRONT AND BACK COVER PHOTOGRAPHS BY ROMAS FOORD

PHOTOGRAPH OF MIMI SPENCER BY ALISA COONAN;
PHOTOGRAPH OF DR. SARAH SCHENKER COURTESY OF THE AUTHOR

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Index

Page numbers in italics refer to illustrations.

A

agave nectar, 13

Yogurt with Plum, Blanched Almonds, and Agave Nectar, 24, 25

Allegra McEvedy’s Bake-in-the-Bag Fish with Preserved Lemon Couscous, 131

Allegra McEvedy’s Scallops with Asparagus, 125–26

almonds, 217

Herring with a Spiced Almond Crust, 134–35

Simple Herb Salad with Warm Buttered Almonds, 196–97

Steamed Broccolini with Chile, Lemon, and Almonds, 73

Watercress, Orange, and Almond Salad with Poppy Seed Dressing, 202

Yogurt with Plum, Blanched Almonds, and Agave Nectar, 24, 25

anchovies:

Bagna Cauda, 84, 85

No-Potato Salade Niçoise, 200, 201

Tomato-Anchovy Dressing, 111

apple(s), 217

Beet and Apple Soup with Horseradish, 176, 177

Sliced Apple with Cinnamon Dip, 22, 23

Sprouts Spectacular, 192

Winter Waldorf Salad, 197

artichokes:

Crab and Artichokes, 60, 61

North African Spring Vegetable Broth, 170

Asian Dressing, 211

Asian fish sauce, 11

Asian Rub, 213

asparagus:

Allegra McEvedy’s Scallops with Asparagus, 125–26

Asparagus Salad with Red Onion and Griddled Mushroom, 187

North African Spring Vegetable Broth, 170

O’Kelly Fish, 110

Soft-boiled Egg with Asparagus Spears, 18, 19

avocado:

Debs’s Chicken Noodle Soup with Avocado and Cucumber, 183

Green Gazpacho, 175

Roasted Tomato Salsa with Green Chile, 207

B

Bagna Cauda:

Bagna Cauda with Grilled Vegetables, 84, 85

Broccoli Rabe with Bagna Cauda, 74

Balsamic Coleslaw, 122, 123, 124

beans, 14, 16

Charred Squid with Lima Beans and Chile, 136, 137

Chile Green Beans, 130

Fast Day Minestrone, 182

Green Bean Salad, 111

No-Potato Salade Niçoise, 200, 201

North African Spring Vegetable Broth, 170

O’Kelly Fish, 110

Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100

Skipper’s Soup, 179

Spicy Edamame, 77

Standby Veggie Chili, 48

Superfood Belly Buster, 193

Triple Bean Stew with Vanilla, 92

Tuna Fagioli, 132, 133

Wilted Spinach, Fava Beans, and Pecorino Omelet, 58

Beauty Breakfast Shake, 42–43

beef:

Beef Carpaccio with Lemon-Dressed Herbs, 46, 47

Green Papaya Salad with Chargrilled Beef, 143

Lightweight Cottage Pie, 150, 151

Warming Winter Stew, 158, 159

beets:

Beet and Apple Soup with Horseradish, 176, 177

Penny’s Beet Salad, 188

berries, 217

Bloody Mary Soup, 168

blueberries, 13, 217

Spinach, Blueberry, and Walnut Salad with a Tarragon Vinaigrette, 198, 199

Bouillabaisse, Skinny, 180, 181

breakfasts, leisurely, 31–43

Beauty Breakfast Shake, 42–43

Fast Day Muesli with Fresh Cherry or Strawberry Yogurt, 38

Fluffed Shrimp Omelet, 36, 37

High-Energy Breakfast, 39

Japanese Breakfast Special, 40, 41–42

Mushroom, Pepper, and Tomato Concassé with Thin Rye Crispbread, 34, 35–36

Poached Eggs with Spinach, Portobello Mushroom, and Cherry Tomatoes, 30, 31

Shakshouka, 32, 33

Spiced Pear Porridge, 43

breakfasts, simple, 19–28

Lean Eggs and Ham, 20

Oatmeal with Jewel Fruits, 26, 27

Scrambled Eggs with Smoked Salmon, 28, 29

Sliced Apple with Cinnamon Dip, 22, 23

Smoked Salmon with Capers and Red Onion, 21

Soft-boiled Egg with Asparagus Spears, 18, 19

Strawberries with Ricotta, Black Pepper, and Balsamic, 20–21

Watermelon, Fresh Fig, and Prosciutto, 22

Yogurt with Plum, Blanched Almonds, and Agave Nectar, 24, 25

broccoli:

Broccoli Rabe with Bagna Cauda, 74

Broccoli Three Ways, 72, 73–74

Ginger Man’s Grilled Chicken, The, 160, 161

High-Energy Breakfast, 39

O’Kelly Fish, 110

Steamed Broccolini with Chile, Lemon, and Almonds, 73

Stir-fried with Ginger, Garlic, Soy, and Hazelnuts, 73

Superfood Belly Buster, 193

broths, 16, 17

Clear Tofu Broth, 164

Light Tomato Broth, 116

North African Spring Vegetable Broth, 170

bulgur, 12

C

cabbage:

Balsamic Coleslaw, 122, 123, 124

Lettuce Bowls with Shiitake Mushrooms and Hoisin Shredded Chicken, 156, 157

Calabaza con Acelgas, 75

canola oil, 12

carbohydrates, 6, 11

Carrot and Ginger Soup, 167–68

Cavolo Nero, 154

celery root:

Lightweight Cottage Pie, 150, 151

Smoked Trout and Celery Root with Horseradish Cream, 69

Ceviche with Cilantro Salad, 106, 107

chard:

Chile Chard and Chickpeas with Roasted Garlic, 76

Pumpkin with Rainbow Chard and Wild Mushrooms, 75

cheese, 12, 13, 217

Classic Tricolore, 53

Eastern Feta Salad, 196

Feta and Black Olive Pizzetta, 55

Gazpacho with Feta, 175

Greek Salad with Oregano and Mint, 194, 195–96

Green Classic Pesto, 210

Mozzarella and Pesto Pizzetta, 55

Mushrooms with Mozzarella, Pecorino, and Spinach, 78, 79

Orange Feta Salad, 196

Pink Leaves, Red Fruits, and Blue Cheese, 203

Red and Fiery Pesto, 210

Roasted Tricolore, 53

Strawberries with Ricotta, Black Pepper, and Balsamic, 20–21

Swiss, Tomato, and Arugula Omelet, 58

Warm Puy Lentils with Tomatoes and Crumbled Feta, 49

Wild Mushrooms with Sage, Soft Poached Egg, and Parmesan, 89

Wilted Spinach, Fava Beans, and Pecorino Omelet, 58

Winter Waldorf Salad, 197

Young Yellow Squash with Feta, Lemon Zest, and Mint, 50, 51

Zucchini, Goat Cheese, and Red Onion Omelet, 57

cherries, 217

chicken:

Chicken Breast Eight Ways, 145–48

Debs’s Chicken Noodle Soup with Avocado and Cucumber, 183

French Tarragon and Lemon, 147

Ginger Man’s Grilled Chicken, The, 160, 161

Harissa-Spiked Chicken, 148

High-Energy Breakfast, 39

Lemon-Scented Sticky Chicken with Roasted Veggies, 149

Lettuce Bowls with Shiitake Mushrooms and Hoisin Shredded Chicken, 156, 157

Lime Chicken Salad, Szechuan Style, 145

Masala Style with Raita, 146

Romano Peppers and Spinach, 148

Sarah Raven’s Chicken Puttanesca, 152, 153

Skewered Italian Chicken, 147

Summer Poached with Lean Greens, 147

Teriyaki with Sesame Seeds, 146

chickpeas:

Chile Chard and Chickpeas with Roasted Garlic, 76

Spiced Baby Eggplant with Pomegranate Yogurt, 96, 97

Tuna Fagioli, 132, 133

Yellow Tarka Dahl, 82–83

chiles, 13

Charred Squid with Lima Beans and Chile, 136, 137

Chile Chard and Chickpeas with Roasted Garlic, 76

Chile Green Beans, 130

Cilantro and Chile Sauce, 205

Garlic-Chile Dressing, 143

Red and Fiery Pesto, 210

Roasted Tomato Salsa with Green Chile, 207

Standby Veggie Chili, 48

chorizo: Skipper’s Soup, 179

cilantro:

Ceviche with Cilantro Salad, 106, 107

Cilantro and Chile Sauce, 205

Lime-Cilantro Dressing, 192

Citrus Vinaigrette, 186

Clark, Sam and Sam, 170

Clear Tofu Broth, 164

coconut, 13

coconut oil, 12

Coleslaw, Balsamic, 122, 123, 124

condiments, 13, 205–15

Cilantro and Chile Sauce, 205

Cucumber Raita, 208

Dry Rubs, 213–14

Green Herb Relish, 206

Masala Paste, 86, 87–88, 105

Pesto Four Ways, 210

Salsa Five Ways, 206–7

Tzatziki, 208

Wet Rubs, 215

corn: Clear Tofu Broth, 164

Cottage Pie, Lightweight, 150, 151

couscous:

Allegra McEvedy’s Bake-in-the-Bag Fish with Preserved Lemon Couscous, 131

Couscous with Lemon and Mirin Tofu, 70, 71

Crab and Artichokes, 60, 61

Crabmeat, Gazpacho with, 175

Creole Blackening Rub, 214

cucumber:

Broken Salmon with Cucumber and Dill, 108, 109

Cucumber Raita, 208

Debs’s Chicken Noodle Soup with Avocado and Cucumber, 183

Fennel, Cucumber, and Radish Salad with a Citrus Vinaigrette, 186

Fennel and Cucumber Salsa, 207

Greek Salad with Oregano and Mint, 194, 195–96

Green Gazpacho, 175

Spanish Gazpacho, 174–75

Summer Cucumber Salad with Dill, 184, 185

Summertime Special Soup, 166–67

Superfood Belly Buster, 193

Tzatziki, 208

Cumin-Scented Turkey Burgers with Tomato Salsa, 140, 141

D

dahl:

Dahl Four Ways, 81–83

Green Lentils and Mint, 82

Red Tomato Dahl, 81

Spinach, Pea, and Lime Dahl, 83

Yellow Tarka Dahl, 82–83

dairy products, 12

Dashi Stock, 178

Debs’s Chicken Noodle Soup with Avocado and Cucumber, 183

Dijon Vinaigrette, 185

Dry Rubs, 213–14

Asian, 213

Creole Blackening Rub, 214

Egyptian Dukkah, 214

Indian Masala, 213

Italian Fennel and Thyme, 213

Ras al Hanout, 213

Texas Dry Rub, 214

Tunisian, 213

E

Eastern Feta Salad, 196

edamame, 14, 217

Spicy Edamame, 77

eggplant:

Ratatouille with Rye Toast, 44, 45–46

Spiced Baby Eggplant with Pomegranate Yogurt, 96, 97

Super Simple Eggplant Curry, 62

eggs, 13, 14, 17, 217

Fluffed Shrimp Omelet, 36, 37

Fresh Pea, Smoked Trout, and Dill Omelet, 57

Gazpacho with Eggs, 175

Gravlax with Eggs, 59

High-Energy Breakfast, 39

Lean Eggs and Ham, 20

No-Potato Salade Niçoise, 200, 201

Poached Eggs with Spinach, Portobello Mushroom, and Cherry Tomatoes, 30, 31

Scrambled Eggs with Smoked Salmon, 28, 29

Shakshouka, 32, 33

Smoked Fish with Spinach and Poached Egg, 118, 119

Soft-boiled Egg with Asparagus Spears, 18, 19

Swiss, Tomato, and Arugula Omelet, 58

Tamagoyaki (Rolled Omelet), 40, 41–42

Two-Egg Omelet Four Ways, 56, 57–58

Wild Mushrooms with Sage, Soft Poached Egg, and Parmesan, 89

Wilted Spinach, Fava Beans, and Pecorino Omelet, 58

Zucchini, Goat Cheese, and Red Onion Omelet, 57

Egyptian Dukkah, 214

Everything-from-the-Garden Soup, 172, 173

F

fantastic five, 11

fast day:

carbs, 11

dairy, 12

fats, 12

flavorings, 11, 13

grains, 12

kitchen equipment, 14

legumes, 12

really lazy diet, 16–17

salt and pepper, 13

seeds and nuts, 12

snacks, 217

sweeteners, 13

ten things in freezer, 13–14

ten things in fridge, 13

what to eat?, 6–10

when to eat?, 10

Fast Day Minestrone, 182

Fast Day Muesli with Fresh Cherry or Strawberry Yogurt, 38

Fast Day Tricolore Three Ways, 53

FastDiet, 3

5:2 form, 3

6:1 form, 3

food-free breathing space, 10

for foodies, 4

thefastdiet.co.uk, 4

what to eat?, 6–10

when to eat?, 10

where’s the catch?, 3

fasting, 1, 3

fasting window, 10

fat(s), 2, 9, 12, 14

fat loss, vs. weight loss, 2

Fearnley-Whittingstall, Hugh, 1, 3, 120

fennel:

Allegra McEvedy’s Bake-in-the-Bag Fish with Preserved Lemon Couscous, 131

Baked Pork Tenderloin with Fennel, 142

Fennel, Cucumber, and Radish Salad with a Citrus Vinaigrette, 186

Fennel and Cucumber Salsa, 207

Italian Fennel and Thyme Rub, 213

River Cottage Fish Parcels with Asian Spices, 120

Roast Monkfish with Fennel, Garlic, and Rosemary, 104

Salmon with Shaved Fennel and Orange Salad, 66, 68

Skinny Bouillabaisse, 180, 181

White Fish Stew with Orange and Fennel, 127, 128, 129

fig(s):

Pink Leaves, Red Fruits, and Blue Cheese, 203

Watermelon, Fresh Fig, and Prosciutto, 22

Winter Waldorf Salad, 197

fish, 103–39

Allegra McEvedy’s Bake-in-the-Bag Fish with Preserved Lemon Couscous, 131

Allegra McEvedy’s Scallops with Asparagus, 125–26

Ceviche with Cilantro Salad, 106, 107

Charred Squid with Lima Beans and Chile, 136, 137

Crab and Artichokes, 60, 61

Fish Stock, 127, 129

Fluffed Shrimp Omelet, 36, 37

Fragrant Pho, 162, 163

Fresh Pea, Smoked Trout, and Dill Omelet, 57

Garlic Masala Shrimp, 105

Gravlax with Eggs, 59

Herring with a Spiced Almond Crust, 134–35

Leek and Lemon Shrimp, 121

O’Kelly Fish, 110

Oysters with Mignonette, 103

Pea, Shrimp, and Pea Shoot Salad, 190, 191

River Cottage Fish Parcels with Asian Spices, 120

Roasted Sardines with Moroccan Spices, 138

Roast Monkfish with Fennel, Garlic, and Rosemary, 104

Sashimi with Wasabi and Pickled Ginger, 54

Seared Mackerel on a Rainbow Salad, 139

Seared Sesame Tuna Four Ways, 129–30

Skewered Monkfish with Balsamic Coleslaw, 122, 123, 124

Skinny Bouillabaisse, 180, 181

Smoked Fish with Spinach and Poached Egg, 118, 119

Smoked Trout and Celery Root with Horseradish Cream, 69

Steamed Mussels in Light Tomato Broth, 116, 117

Stir-fry Lemongrass Shrimp with Shirataki Noodles, 124–25

Tuna Fagioli, 132, 133

Vietnamese Sea Bass, 112, 113

White Fish Stew with Orange and Fennel, 127, 128, 129

Whole Baked Sea Bass with Lemongrass, 114, 115

see also salmon

flavonoids, 7

flavorings, 11, 13, 16

flaxseed oil, 12

Fragrant Pho, 162, 163

French Tarragon and Lemon Chicken, 147

fruits, 7–8, 16

Oatmeal with Jewel Fruits, 26, 27

Pink Leaves, Red Fruits, and Blue Cheese, 203

G

garlic, 8, 11, 15

Chile Chard and Chickpeas with Roasted Garlic, 76

Garlic-Chile Dressing, 143

Garlic Masala Shrimp, 105

Roast Monkfish with Fennel, Garlic, and Rosemary, 104

Simple Lemon, Garlic, and Herb Dressing, 211

Gazpacho:

Green, 175

Spanish, 174–75

variations, 175

ginger, 11, 13

Carrot and Ginger Soup, 167–68

Sashimi with Wasabi and Pickled Ginger, 54

Stir-fried Broccoli with Ginger, Garlic, Soy, and Hazelnuts, 73

Ginger Man’s Grilled Chicken, The, 160, 161

glossary, 223

glycemic index (GI), 6, 223

glycemic load (GL), 6, 223

goulash: Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100

grains, 12

grapes, 217

Gravlax with Eggs, 59

Greek Salad with Oregano and Mint, 194, 195–96

Green Classic Pesto, 210

Green Gazpacho, 175

Green Lentils and Mint, 82

Green Papaya Salad with Chargrilled Beef, 143

H

ham: Lean Eggs and Ham, 20

Harissa-Spiked Chicken, 148

herbs, 13, 15

Beef Carpaccio with Lemon-Dressed Herbs, 46, 47

Green Herb Relish, 206

Simple Herb Salad with Warm Buttered Almonds, 196–97

Simple Lemon, Garlic, and Herb Dressing, 211

Herring with a Spiced Almond Crust, 134–35

High-Energy Breakfast, 39

honey, 13

horseradish:

Beet and Apple Soup with Horseradish, 176, 177

Horseradish Cream, 69

Horseradish Dressing, 188

Hot, Sweet, and Sour Tofu, 101

hummus, 13, 217

Red Pepper Hummus, Crudités, and Flatbread Dippers, 63

I

Indian Masala Rub, 213

Intermittent Fasting (IF), 2–3, 10

Iraqi Pomegranate Stew, 93

Italian Chicken, Skewered, 147

Italian Fennel and Thyme Rub, 213

J

Japanese Breakfast Special, 40, 41–42

Jerk Rub, 215

K

kale: Salmon with Peppered Kale, 67

kitchen equipment, 14

kohlrabi: Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100

L

Leek and Lemon Shrimp, 121

legumes, 12

lemon(s), 13

Allegra McEvedy’s Bake-in-the-Bag Fish with Preserved Lemon Couscous, 131

French Tarragon and Lemon Chicken, 147

Leek and Lemon Shrimp, 121

Lemon-Scented Sticky Chicken with Roasted Veggies, 149

Lemon-Sumac Dressing, 196

Lemon Zinger Rub, 215

Simple Lemon, Garlic, and Herb Dressing, 211

Steamed Broccolini with Chile, Lemon, and Almonds, 73

lemongrass:

Citrus Vinaigrette, 186

Fragrant Pho, 162, 163

Lemongrass Dipping Sauce, 130

Stir-fry Lemongrass Shrimp with Shirataki Noodles, 124–25

Whole Baked Sea Bass with Lemongrass, 114, 115

lentils, 15, 199

Green Lentils and Mint, 82

Red Lentil Tikka Masala with Rye Barley Roti, 86, 87–88

Red Tomato Dahl, 81

Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100

Salmon with a Warm Puy Lentil Salad, 68

Spinach, Pea, and Lime Dahl, 83

Warm Puy Lentils with Tomatoes and Crumbled Feta, 49

Lettuce Bowls with Shiitake Mushrooms and Hoisin Shredded Chicken, 156, 157

lime juice, 11

Lime Chicken Salad, Szechuan Style, 145

Lime-Cilantro Dressing, 192

Peanut Butter–Lime Dressing, 139

Spinach, Pea, and Lime Dahl, 83

Yogurt-Lime Dressing, 108

Lo-Lo Meatballs with Cavolo Nero, 154, 155

M

mackerel: Seared Mackerel on a Rainbow Salad, 139

masala:

Garlic Masala Shrimp, 105

Indian Masala Rub, 213

Masala Paste, 105

Masala-Style Chicken with Raita, 146

Red Lentil Tikka Masala with Rye Barley Roti, 86, 87–88

McEvedy, Allegra, 125, 131, 177

McKellar, Ben, 160

Meal Plans, 219, 220

meat, 15, 141–61

Baked Pork Tenderloin with Fennel, 142

Beef Carpaccio with Lemon-Dressed Herbs, 46, 47

Cumin-Scented Turkey Burgers with Tomato Salsa, 140, 141

Green Papaya Salad with Chargrilled Beef, 143

Lightweight Cottage Pie, 150, 151

Lo-Lo Meatballs with Cavolo Nero, 154, 155

Warming Winter Stew, 158, 159

see also chicken

Memphis BBQ Rub, 215

Mignonette, 103

Minestrone, Fast Day, 182

mint:

Cucumber Raita, 208

Greek Salad with Oregano and Mint, 194, 195–96

Green Lentils and Mint, 82

Mint Vinaigrette, 195

Young Yellow Squash with Feta, Lemon Zest, and Mint, 50, 51

mirepoix, 13

Miso Soup, 40, 41, 217

monkfish:

Roast Monkfish with Fennel, Garlic, and Rosemary, 104

Skewered Monkfish with Balsamic Coleslaw, 122, 123, 124

Moroccan Spices, Roasted Sardines with, 138

Mosley, Michael, 1, 3, 223

muesli, 16

Fast Day Muesli with Fresh Cherry or Strawberry Yogurt, 38

mushrooms:

Asparagus Salad with Red Onion and Griddled Mushroom, 187

Lettuce Bowls with Shiitake Mushrooms and Hoisin Shredded Chicken, 156, 157

Mushroom, Pepper, and Tomato Concassé with Thin Rye Crispbread, 34, 35–36

Mushrooms with Mozzarella, Pecorino, and Spinach, 78, 79

Poached Eggs with Spinach, Portobello Mushroom, and Cherry Tomatoes, 30, 31

Pumpkin with Rainbow Chard and Wild Mushrooms, 75

Shiitake Noodle Dashi, 178

Standby Veggie Chili, 48

Vietnamese Sea Bass, 112, 113

Wild Mushrooms with Sage, Soft Poached Egg, and Parmesan, 89

mussels:

Skinny Bouillabaisse, 180, 181

Steamed Mussels in Light Tomato Broth, 116, 117

myths about eating, 3–4

N

noodles, shirataki, 11

Shiitake Noodle Dashi, 178

Stir-fry Lemongrass Shrimp with Shirataki Noodles, 124–25

No-Potato Salade Niçoise, 200, 201

North African Chermoula, 215

North African Spring Vegetable Broth, 170

nuts, 12, 217

O

oatmeal, 12

Beauty Breakfast Shake, 42–43

Herring with crust of, 135

Oatmeal with Jewel Fruits, 26, 27

Spiced Pear Porridge, 43

oils, 12, 14

O’Kelly Fish, 110

olives:

Feta and Black Olive Pizzetta, 55

Greek Salad with Oregano and Mint, 194, 195–96

Herring with Tapenade Crust, 135

No-Potato Salade Niçoise, 200, 201

O’Kelly Fish, 110

Sarah Raven’s Chicken Puttanesca, 152, 153

onions:

Asparagus Salad with Red Onion and Griddled Mushroom, 187

Smoked Salmon with Capers and Red Onion, 21

Zucchini, Goat Cheese, and Red Onion Omelet, 57

oranges:

Blood Orange, Arugula, and Pistachios, 53

Orange Feta Salad, 196

Salmon with Shaved Fennel and Orange Salad, 66, 68

Watercress, Orange, and Almond Salad with Poppy Seed Dressing, 202

White Fish Stew with Orange and Fennel, 127, 128, 129

Oysters with Mignonette, 103

P

papaya: Green Papaya Salad with Chargrilled Beef, 143

Parsley and Pumpkin Seed Pesto, 210

Peanut Butter–Lime Dressing, 139

pears:

Pink Leaves, Red Fruits, and Blue Cheese, 203

Spiced Pear Porridge, 43

Pearson, Allison, 1

peas:

Balsamic Coleslaw, 122, 123, 124

French Tarragon and Lemon Chicken, 147

Fresh Pea, Smoked Trout, and Dill Omelet, 57

Iraqi Pomegranate Stew, 93

North African Spring Vegetable Broth, 170

Pea, Shrimp, and Pea Shoot Salad, 190, 191

Spinach, Pea, and Lime Dahl, 83

Summertime Special Soup, 166–67

Superfood Belly Buster, 193

Penny’s Beet Salad, 188

peppers, 15

Green Gazpacho, 175

Mushroom, Pepper, and Tomato Concassé with Thin Rye Crispbread, 34, 35–36

Ratatouille with Rye Toast, 44, 45–46

Roasted Red Pepper Pesto, 210

Roasted Red Pepper Soup, 165

Romano Peppers and Spinach Chicken, 148

Seared Mackerel on a Rainbow Salad, 139

Shakshouka, 32, 33

Spanish Gazpacho, 174–75

pesto:

Green Classic, 210

Mozzarella and Pesto Pizzetta, 55

Parsley and Pumpkin Seed, 210

Pesto Four Ways, 210

Pesto Pronto Salmon with Ribbon Veggies, 65

Red and Fiery, 210

Roasted Red Pepper, 210

Pho, Fragrant, 162, 163

pickles, 13

Pink Leaves, Red Fruits, and Blue Cheese, 203

pistachios, 217

pizzetta:

Feta and Black Olive, 55

Mozzarella and Pesto, 55

Tapenade, Pine Nut, and Marjoram, 55

plants, 7–8

plum: Yogurt with Plum, Blanched Almonds, and Agave Nectar, 24, 25

Pomegranate Stew, Iraqi, 93

popcorn, 217

Poppy Seed Dressing, 202

pork:

Baked Pork Tenderloin with Fennel, 142

Lo-Lo Meatballs with Cavolo Nero, 154, 155

Memphis BBQ Rub, 215

Porridge, Spiced Pear, 43

prosciutto: Watermelon, Fresh Fig, and Prosciutto, 22

protein, 6–7

Pumpkin Seed and Parsley Pesto, 210

Pumpkin with Rainbow Chard and Wild Mushrooms, 75

Q

quinoa, 12

Superfood Belly Buster, 193

R

radishes:

Fennel, Cucumber, and Radish Salad with a Citrus Vinaigrette, 186

Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100

Rainbow Salad, 139

raita:

Cucumber Raita, 208

Masala-Style Chicken with Raita, 146

Ras al Hanout, Dry Rub, 213

Ratatouille with Rye Toast, 44, 45–46

Raven, Sarah, 152

recipes, tips, 11, 14–16

Red Lentil Tikka Masala with Rye Barley Roti, 86, 87–88

Red Velvet Soup, 166

Renton, Alex, 177, 179

rice, 12

High-Energy Breakfast, 39

Iraqi Pomegranate Stew, 93

Walnut–Brown Rice Salad, 97, 98

Romano Peppers and Spinach Chicken, 148

Rye Barley Roti, 88

S

salad dressings:

Asian Dressing, 211

Citrus Vinaigrette, 186

Dijon Vinaigrette, 185

Garlic-Chile, 143

Horseradish, 188

Lemon-Sumac, 196

Lime-Cilantro, 192

Mint Vinaigrette, 195

Orange Vinaigrette, 196

Peanut Butter–Lime, 139

Poppy Seed Dressing, 202

Simple Lemon, Garlic, and Herb, 211

Soy-Balsamic, 122, 124

Soy-Mirin Dressing, 130

Tarragon Vinaigrette, 199

Tomato-Anchovy Dressing, 111

Tomato Vinaigrette, 211

Vinaigrette, 190

Waldorf, 197

Yogurt-Lime, 108

salads, 185–203

Asparagus Salad with Red Onion and Griddled Mushroom, 187

Balsamic Coleslaw, 122, 123, 124

Blood Orange, Arugula, and Pistachios, 53

Ceviche with Cilantro Salad, 106, 107

Classic Tricolore, 53

Eastern Feta Salad, 196

Fast Day Tricolore Three Ways, 53

Fennel, Cucumber, and Radish Salad with a Citrus Vinaigrette, 186

Greek Salad with Oregano and Mint, 194, 195–96

Green Bean Salad, 111

Green Papaya Salad with Chargrilled Beef, 143

Kohlrabi and Radish Salad, 98, 100

Lime Chicken Salad, Szechuan Style, 145

No-Potato Salade Niçoise, 200, 201

Orange Feta Salad, 196

Pea, Shrimp, and Pea Shoot Salad, 190, 191

Penny’s Beet Salad, 188

Pink Leaves, Red Fruits, and Blue Cheese, 203

Rainbow Salad, 139

Roasted Tricolore, 53

Salmon with a Warm Puy Lentil Salad, 68

Salmon with Shaved Fennel and Orange Salad, 66, 68

Simple Herb Salad with Warm Buttered Almonds, 196–97

Smoked Trout and Celery Root with Horseradish Cream, 69

Spinach, Blueberry, and Walnut Salad with a Tarragon Vinaigrette, 198, 199

Sprouts Spectacular, 192

Summer Cucumber Salad with Dill, 184, 185

Superfood Belly Buster, 193

Walnut–Brown Rice Salad, 97, 98

Watercress, Orange, and Almond Salad with Poppy Seed Dressing, 202

Winter Waldorf Salad, 197

salmon:

Broken Salmon with Cucumber and Dill, 108, 109

Gravlax with Eggs, 59

O’Kelly Fish, 110

Pesto Pronto Salmon with Ribbon Veggies, 65

Poached, with Green Bean Salad and Tomato-Anchovy Dressing, 111

Salmon Fillet Three More Ways, 108–11

Salmon Four Ways, 67

Salmon with a Tangle of Steamed Samphire, 67

Salmon with a Warm Puy Lentil Salad, 68

Salmon with Peppered Kale, 67

Salmon with Shaved Fennel and Orange Salad, 66, 68

Scrambled Eggs with Smoked Salmon, 28, 29

Smoked Salmon with Capers and Red Onion, 21

Steamed Salmon, 40, 42

salsas:

Classic Tomato Salsa, 206

Fennel and Cucumber Salsa, 207

Roasted Tomato Salsa with Green Chile, 207

Salsa Five Ways, 206–7

Salsa Verde, 130

Watercress Salsa Verde, 207

Watermelon Salsa, 207

samphire: Salmon with a Tangle of Steamed Samphire, 67

Sarah Raven’s Chicken Puttanesca, 152, 153

sardines: Roasted Sardines with Moroccan Spices, 138

Sashimi with Wasabi and Pickled Ginger, 54

sauces:

Bagna Cauda with Grilled Vegetables, 84, 85

Chile Green Beans, 130

Cilantro and Chile Sauce, 205

Cinnamon Dip, 22, 23

Cucumber Raita, 208

Horseradish Cream, 69

Lemongrass Dipping Sauce, 130

Mignonette, 103

Pesto Four Ways, 210

Salsa Verde, 130

Soy-Mirin Dressing, 130

Spiced Balsamic Glaze, 94

Tahini Dip, 63

Tomato Concassé, 35–36

Tomato Sauce, 153

Tzatziki, 208

see also condiments; salad dressings

scallops: Allegra McEvedy’s Scallops with Asparagus, 125–26

Sea Bass:

Vietnamese, 112, 113

Whole Baked Sea Bass with Lemongrass, 114, 115

seeds, 12, 217

Shakshouka, 32, 33

Shorbat Rumman (Iraqi Pomegranate Stew), 93

shrimp, see fish

Skewered Italian Chicken, 147

Skewered Monkfish with Balsamic Coleslaw, 122, 123, 124

Skinny Bouillabaisse, 180, 181

Skipper’s Soup, 179

snacks, 10, 16–17, 217

sofritto, 13

sorrel: Spinach, Sorrel, and Nutmeg Soup, 171

soups, 9–10, 13, 163–83

Beet and Apple Soup with Horseradish, 176, 177

Bloody Mary Soup, 168

Carrot and Ginger Soup, 167–68

Clear Tofu Broth, 164

Debs’s Chicken Noodle Soup with Avocado and Cucumber, 183

Everything-from-the-Garden Soup, 172, 173

Fast Day Minestrone, 182

Fish Stock, 127, 129

Fragrant Pho, 162, 163

Green Gazpacho, 175

Miso Soup, 40, 41, 217

North African Spring Vegetable Broth, 170

Red Velvet Soup, 166

Roasted Red Pepper Soup, 165

Shiitake Noodle Dashi, 178

Skinny Bouillabaisse, 180, 181

Skipper’s Soup, 179

Spanish Gazpacho, 174–75

Spinach, Sorrel, and Nutmeg Soup, 171

Summertime Special Soup, 166–67

tips, 16, 17

soy sauce, 11

Soy-Balsamic Dressing, 122, 124

Soy-Mirin Dressing, 130

Spanish Gazpacho, 174–75

Spiced Balsamic Glaze, 94

Spiced Pear Porridge, 43

Spicy Edamame, 77

spinach:

Fast Day Minestrone, 182

Green Gazpacho, 175

Iraqi Pomegranate Stew, 93

Mushrooms with Mozzarella, Pecorino, and Spinach, 78, 79

Poached Eggs with Spinach, Portobello Mushroom, and Cherry Tomatoes, 30, 31

Red Lentil Tikka Masala with Rye Barley Roti, 86, 87–88

Romano Peppers and Spinach Chicken, 148

Smoked Fish with Spinach and Poached Egg, 118, 119

Spinach, Blueberry, and Walnut Salad with a Tarragon Vinaigrette, 198, 199

Spinach, Pea, and Lime Dahl, 83

Spinach, Sorrel, and Nutmeg Soup, 171

Superfood Belly Buster, 193

Wilted Spinach, Fava Beans, and Pecorino Omelet, 58

sprouts, 13

Sprouts Spectacular, 192

squash:

Warming Winter Stew, 158, 159

Young Yellow Squash with Feta, Lemon Zest, and Mint, 50, 51

squid: Charred Squid with Lima Beans and Chile, 136, 137

Steamed Salmon, 40, 42

stews:

Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100

Shorbat Rumman (Iraqi Pomegranate Stew), 93

Skinny Bouillabaisse, 180, 181

Triple Bean Stew with Vanilla, 92

Warming Winter Stew, 158, 159

White Fish Stew with Orange and Fennel, 127, 128, 129

Stir-fry Lemongrass Shrimp with Shirataki Noodles, 124–25

stocks, 13, 15–16

Dashi Stock, 178

Fish Stock, 127, 129

strawberries, 13, 215

Strawberries with Ricotta, Black Pepper, and Balsamic, 20–21

Summer Cucumber Salad with Dill, 184, 185

Summer Poached Chicken with Lean Greens, 147

Summertime Special Soup, 166–67

Superfood Belly Buster, 193

suppers, 45–71

Beef Carpaccio with Lemon-Dressed Herbs, 46, 47

Couscous with Lemon and Mirin Tofu, 70, 71

Crab and Artichokes, 60, 61

Fast Day Tricolore Three Ways, 53

Gravlax with Eggs, 59

Pesto Pronto Salmon with Ribbon Veggies, 65

Ratatouille with Rye Toast, 44, 45–46

Red Pepper Hummus, Crudités, and Flatbread Dippers, 63

Salmon Four Ways, 67

Salmon with a Tangle of Steamed Samphire, 67

Salmon with Peppered Kale, 67

Salmon with Shaved Fennel and Orange Salad, 66, 68

Salmon with Warm Puy Lentil Salad, 68

Sashimi with Wasabi and Pickled Ginger, 54

Smoked Trout and Celery Root with Horseradish Cream, 69

Standby Veggie Chili, 48

Super Simple Eggplant Curry, 62

Tortilla Pizzetta Three Ways, 55

Two-Egg Omelet Four Ways, 56, 57–58

Warm Puy Lentils with Tomatoes and Crumbled Feta, 49

Young Yellow Squash with Feta, Lemon Zest, and Mint, 50, 51

sweeteners, 13

Szechuan Style Lime Chicken Salad, 145

T

Tagine, 215

Tahini Dip, 63

Tamagoyaki (Rolled Omelet), 40, 41–42

Tapenade, Pine Nut, and Marjoram Pizzetta, 55

Tarragon Vinaigrette, 199

Teriyaki Chicken with Sesame Seeds, 146

Texas Dry Rub, 214

Thai Stir-fry, Hot, 90, 91

tofu:

Clear Tofu Broth, 164

Couscous with Lemon and Mirin Tofu, 70, 71

Hot, Sweet, and Sour Tofu, 101

tomatoes, 7, 12

Allegra McEvedy’s Bake-in-the-Bag Fish with Preserved Lemon Couscous, 131

Bloody Mary Soup, 168

Classic Tomato Salsa, 206

Classic Tricolore, 53

Everything-from-the-Garden Soup, 172, 173

Fast Day Minestrone, 182

Greek Salad with Oregano and Mint, 194, 195–96

Lightweight Cottage Pie, 150, 151

Mushroom, Pepper, and Tomato Concassé with Thin Rye Crispbread, 34, 35–36

No-Potato Salade Niçoise, 200, 201

Poached Eggs with Spinach, Portobello Mushroom, and Cherry Tomatoes, 30, 31

Ratatouille with Rye Toast, 44, 45–46

Red and Fiery Pesto, 220

Red Lentil Tikka Masala with Rye Barley Roti, 86, 87–88

Red Tomato Dahl, 81

Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100

Red Velvet Soup, 166

Roasted Red Pepper Soup, 165

Roasted Tomato Salsa with Green Chile, 207

Roasted Tricolore, 53

Sarah Raven’s Chicken Puttanesca, 152, 153

Shakshouka, 32, 33

skinning, 15

Skinny Bouillabaisse, 180, 181

Spanish Gazpacho, 174–75

Spiced Baby Eggplant with Pomegranate Yogurt, 96, 97

Spinach, Pea, and Lime Dahl, 83

Standby Veggie Chili, 48

Steamed Mussels in Light Tomato Broth, 116, 117

Superfood Belly Buster, 193

Swiss, Tomato, and Arugula Omelet, 58

Tomato-Anchovy Dressing, 111

Tomato Sauce, 153

Tomato Vinaigrette, 211

Tuna Fagioli, 132, 133

Warm Puy Lentils with Tomatoes and Crumbled Feta, 49

White Fish Stew with Orange and Fennel, 127, 128, 129

Yellow Tarka Dahl, 82–83

Tortilla Pizzetta Three Ways, 55

Tricolore Salads Three Ways, 53

Triple Bean Stew with Vanilla, 92

Tzatziki, 208

tuna:

No-Potato Salade Niçoise, 200, 201

Seared Sesame Tuna Four Ways, 129

Tuna Fagioli, 132, 133

Tunisian Rub, 213

turkey:

Cumin-Scented Turkey Burgers with Tomato Salsa, 140, 141

Lo-Lo Meatballs with Cavolo Nero, 154, 155

V

Varady, Krista, 223

vegetables, 7–9, 73–101

Bagna Cauda with Grilled Vegetables, 84, 85

Broccoli Three Ways, 72, 73–74

Calabaza con Acelgas, 75

Chile Chard and Chickpeas with Roasted Garlic, 76

cooking tips, 15, 16

crudités, 217

Dahl Four Ways, 81–83

Everything-from-the-Garden Soup, 172, 173

Fast Day Minestrone, 182

Hot Thai Stir-fry, 90, 91

Lemon-Scented Sticky Chicken with Roasted Veggies, 149

mirepoix, 13

Mushrooms with Mozzarella, Pecorino, and Spinach, 78, 79

North African Spring Vegetable Broth, 170

Pesto Pronto Salmon with Ribbon Veggies, 65

Red Lentil Tikka Masala with Rye Barley Roti, 86, 87–88

Red Pepper Hummus, Crudités, and Flatbread Dippers, 63

Red Vegetable Goulash with Kohlrabi and Radish Salad, 99, 100

Roasted Vegetables with Spiced Balsamic Glaze, 94, 95

Shorbat Rumman, 93

as snacks, 13, 16, 17, 215

Spiced Baby Eggplant with Pomegranate Yogurt, 96, 97

Spicy Edamame, 77

Standby Veggie Chili, 48

Triple Bean Stew with Vanilla, 92

Wild Mushrooms with Sage, Soft Poached Egg, and Parmesan, 89

Vietnamese Sea Bass, 112, 113

W

Waldorf Salad, Winter, 197

walnuts:

Pink Leaves, Red Fruits, and Blue Cheese, 203

Spinach, Blueberry, and Walnut Salad with a Tarragon Vinaigrette, 198, 199

Walnut–Brown Rice Salad, 98

Warming Winter Stew, 158, 159

Watercress, Orange, and Almond Salad with Poppy Seed Dressing, 202

Watercress Salsa Verde, 207

Watermelon, Fresh Fig, and Prosciutto, 22

Watermelon Salsa, 207

Wet Rubs, 215

Jerk, 215

Lemon Zinger, 215

Memphis BBQ, 215

North African Chermoula, 215

White Fish Stew with Orange and Fennel, 127, 128, 129

Winter Waldorf Salad, 197

Y

Yellow Tarka Dahl, 82–83

yogurt, 13

Beauty Breakfast Shake, 42–43

Cucumber Raita, 208

Fast Day Muesli with Fresh Cherry or Strawberry Yogurt, 38

Spiced Baby Eggplant with Pomegranate Yogurt, 96, 97

Super Simple Eggplant Curry, 62

Tahini Dip, 87

Tzatziki, 208

Yogurt-Lime Dressing, 108

Yogurt with Plum, Blanched Almonds, and Agave Nectar, 24, 25

Z

zucchini:

Asparagus Salad with Red Onion and Griddled Mushroom, 187

Couscous with Lemon and Mirin Tofu, 70, 71

Fluffed Shrimp Omelet, 56, 57, 58

Ratatouille with Rye Toast, 44, 45–46

Zucchini, Goat Cheese, and Red Onion Omelet, 57