Brooks - 5: 2 Vegetarian: Over 100 Easy Fasting Diet Recipes

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www.anovabooks.com

First published in the United Kingdom in 2013 by
PAVILION BOOKS
An imprint of Anova Books Company Ltd
10 Southcombe Street, London W14 0RA

Text Celia Brooks
Design and layout Anova Books 2013

The moral right of the author has been asserted

All rights reserved. No part of this work may be reproduced, or utilized in any form or by anymeans, electronic or mechanical, including photocopying, recording, or by any informationstorage and retrieval system without the prior permission of the publishers.

Senior commissioning editor: Emily Preece-Morrison

Art director and cover: Georgina Hewitt

Layout: Welmoet Wartena

Editor: Maggie Ramsay

Production: Laura Brodie

Cover photograph: Clare Winfield

First eBook publication 2014

ISBN 978-1-909815-39-1

Also available in paperback

ISBN: 978-1-90981-501-8

The information contained in this book is provided for general purposes only. It is notintended as and should not be relied upon as medical advice. The publishers and authors arenot responsible for any specific health or allergy needs that may require medical supervision.If you have underlying health problems, or have any doubts about the advice contained in thisbook, you should consult a qualified medical, dietary, or other appropriate professional.

This book can be ordered direct from the publisher at
www.anovabooks.com, or try your local bookshop.

Notes

Every effort has been made to give an accurate time estimate for the execution of the recipes from start to finish, so preparation techniques such as chopping are included in the method rather than the ingredients

Cooking times are guidelines only. Where a microwave oven is used, the recipes were tested with an 800-watt microwave and cooking times may vary

Suggested storage times of up to 3 days mean today plus 3 days from now

Eggs used in testing were medium size

All ingredients are vegetarian except for Parmesan. Authentic Parmesan is made using animal rennet. It is the responsibility of the reader to check the ingredients of any pre-made or processed foods to ensure they are suitable for vegetarians if that is a concern

This book was inspired by Dr Michael Mosleys BBC Horizon documentary Eat, Fast and Live Longer which aired in 2012. See thefastdiet.co.uk

If you are reading this, you have just taken a step towards improving your life. If youre already a 5:2 devotee, I hope youll embrace this book for prolonged fast-day inspiration you know how good it feels and this is yet another step forward. If youre a newbie, what are you waiting for? Youll soon be reaping the benefits of good health, and you can start tomorrow.

So heres the scoop. The 5:2 Diet, Fast Diet, or Intermittent Fasting Diet is gaining momentum worldwide as thousands of people who try it see how effective it is for weight loss and improving their general well-being. I am one of them!

This diet emerged onto the British scene in 2012 with a BBC Horizon documentary called Eat, Fast and Live Longer, presented by medical journalist Dr Michael Mosley. His bestselling book The Fast Diet explains the science behind it. I saw the documentary in September 2012 and I decided to give 5:2 a whirl, fasting for 2 days a week on 500 calories a day, and eating normally for the rest of the week.

I was quite simply blown away by how manageable it was. Four months later and 20 pounds lighter I started a blog about it in February 2013 called 5:2 Vegetarian. Now Ive created this book to make fast days interesting, painless and fun. On fast days, when you reduce your calorie intake by 75% just twice a week, you dont want to fuss over food you need quick, simple and satisfying meals with a low calorie count that still taste gorgeous, so you can fit fast days into your busy life. With a little know-how, inspiration and will-power, 5:2 is the easiest diet ever and its easy to sustain as a lifestyle.

My message is this: you will change with 5:2. Youll lose weight, feel great and gain confidence. Youll drink more water and eat more vegetables, which we all know are the elixirs of life. You may find that on non-fast days your appetite is decreased and you crave more healthy foods. You also might find that you relish the foods you love even more on non-fast days. It could change your attitude to food for the better for ever.

Many people, me included, have found 5:2 to be effective as a weight-loss diet because it fits so easily into any lifestyle. This is what makes it sustainable in the long term, resulting in the health benefits that are not found with conventional yo-yo dieting.

As more 5:2-themed blogs and books spring into the public domain, many of the recipes are focused on meat and fish; they neglect the most important feature of the diet: heaps of low-calorie vegetables! Heres where I, a vegetarian food writer and 5:2 follower, am applying my expertise and creativity with vegetables. Everything here is healthy and suitable for vegetarians, with many vegan-friendly and gluten-free recipes. Eggs, tofu and beans are the main protein sources, which will help you feel fuller for longer.

Of course the book can also be enjoyed by omnivores. If you ever thought of trying a meatless Monday or one day a week without meat, why not try two, and, with this book, start on a path to weight loss and better health?

The last thing you want on fast days is to be chained to the kitchen, so my fast-day meal recipes are all super-quick (30 minutes or less), satisfying, and nutrient-rich, yet all are under 300 calories. Some of the flavour bombs take a little longer to prepare, but thats only down to marinating time or time in the oven. All recipes make either one or two servings: the second portion can easily be saved for the next fast day, and most are portable, for taking to work in a packed lunch (see ).

If youre cooking for non-fasters on fast days, Ive added suggestions in for multiplying and bulking out the meals for family members, as the recipes are delicious enough to share and the low-calorie aspect will go unnoticed. There are also scores of additional recipes and ideas to help on fast days, with my Flavour Bombs, Speedy Breakfasts, Snacks, Drinks and Appetite Crushers, plus a section on dressing up convenience foods and some lunchbox ideas. Now theres no excuse not to fast!

Heres all you need to know about 5:2. The 2 refers to 2 fast days when you restrict your calorie intake to 500 for women or 600 for men on each day. The 5 refers to the rest of the week, the non-fast days, the feed days or feast days when you can eat normally and, within reason, enjoy all the food and drink you want. It is important not to overcompensate on these days and, as often as possible, keep it healthy. If you do over-indulge once in a while, theres no need to beat yourself up. 5:2 allows you to live life to the full.