Ingredients

• 3 tbsp chile ancho powder
• 3 tbsp chile pasilla powder
• 2 tbsp chile chipotle powder
• 1 tbsp chile guajillo powder
• 3 tbsp extra hot chilli powder
• 1 tbsp ground cumin
• 1 tsp sweet smoked paprika
• 1 tsp ground oregano
• ½ tsp cayenne

Ingredients

• Whole spices
  • pinch caraway
  • pinch fenugreek
  • pinch fennel
  • 1/2 tsp cardamom seeds
  • 1 tbsp cumin seeds
  • 1 tsp coriander seeds
  • 1/2 tsp black peppercorns
  • 1/4 tsp white peppercorns
  • 1 clove
• Ground spices
  • 1/2 tsp tumeric
  • 1 heaped tsp Chilli Powder
  • 1 tsp ground coriander
• 4 cloves garlic
• 2″ cube of ginger
• 2 tbsp cider vinegar
• cinnamon stick
• 2-3 cardamom pods
• diced chicken
• 2 medium onions (chopped)
• half a bell pepper (chopped)
• 3-4 chilli peppers (chopped)
• 1 can chopped tomatoes
• salt
• 2 bay leaves
• 20 curry leaves

Method

1. Heat casserole dish (24cm Le Creuset).
2. Dry roast whole spices for grinding.
3. After 30 seconds or so, remove the spices from the heat and grind.
4. Add the ground spices.
5. Set aside.
6. Blend the garlic and ginger with the cider vinegar and 1 tbsp water.
7. Set aside.
8. Reheat the pan and add 2 or 3 tbsp oil.
9. Toss in the cinnamon and cardamom.
10. Fry the onions for five minutes and remove with a slotted spoon to a bowl.
11. Fry the bell pepper and chilli peppers for a minute and remove with a slotted spoon to a bowl.
12. Fry the ground spice mixture for a few seconds.
13. Add the garlic and ginger paste and stir for another few seconds.
14. Add the pieces of chicken to the pan and stir to coat in the spice mixture.
15. Add the onion and peppers.
16. Add the chopped tomatoes, 3/4 can water, generous pinch of salt, bay leaves, and curry leaves.
17. Stir.
18. Reduce heat
19. Simmer for an hour, stirring occasionally.

Ingredients

• 100g rice
• 1 tbsp butter
• 1 tbsp olive oil
• 1 medium onion
• 1 clove garlic
• 1 carrot
• 50 peas
• 1 cup chicken stock

Method

Fry the onion, garlic and carrot to soften. Add the rice and chicken stock – cook for a while. Add the peas – cook for a while more.

Nutritional Information

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 269.2
• Total Fat: 14.3 g
• Cholesterol: 19.1 mg
• Sodium: 216.1 mg
• Total Carbs: 28.9 g
• Dietary Fiber: 3.0 g
• Protein: 6.6 g

This is an approximation of the Tuna Nicoise salad they do at Reason to Eat on Camden High Street.

Ingredients

• 2 cups romaine lettuce (shredded)
• 4oz tuna
• 1 tbsp capers
• 25g green beans
• 1 hard boiled egg
• 6 black olives
• 25g roast potato
• 3 anchovies
• 2 tbsp balsamic vinaigrette
• slice of baguette

Method

Mix everything together in a bowl.

Nutritional Information

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 395.0
• Total Fat: 14.1 g
• Cholesterol: 256.2 mg
• Sodium: 1,901.7 mg
• Total Carbs: 22.3 g
• Dietary Fiber: 4.5 g
• Protein: 43.4 g

Vegetable soup for a 5:2 fasting day.

Ingredients

• 1/2 tbsp olive oil
• 1 clove garlic
• 102g onion chopped
• 132g carrot chopped
• 106g potato chopped
• 324g tomato chopped
• 292g broccoli chopped
• 110g runner beans chopped
• 150g cannellini beans
• 1 mushroom
• 500ml chicken stock
• 3 bay leaves
• 8 basil leaves
• sprigs of oregano and marjoram

Method

Lightly fry the garlic and onions. Add the carrot and potato, stir and fry a bit. Add the tomato, stir and fry a bit. Add the broccoli, stir and fry a bit. Add the rest of the ingredients. Simmer for 45 minutes.

Nutritional Information

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 165.2
• Total Fat: 4.9 g
• Cholesterol: 0.0 mg
• Sodium: 144.9 mg
• Total Carbs: 25.2 g
• Dietary Fiber: 6.0 g
• Protein: 7.1 g

Low cal omlette for 5:2 fasting days.

Ingredients

• 2 tsp rapeseed
• 1 tsp butter
• 3 mushrooms
• 1/3 red onion
• 3 spring onions
• 4 egg
• 1 tbsp skimmed milk
• dash tabasco
• 5 cherry tomatoes
• 10g feta

Method

Fry the mushroom and onions and remove to a bowl. Mix the egg, milk and tabasco together and add to the hot frying pan. Stir around as the egg begins to cook. Add the tomatoes one on half of the omelette. Add the fried veg from the bowl and the feta on top of the tomato. Fold the omelette over the filling ingredients. Serve with pickled jalapenos.

Nutritional Information

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 238.5
• Total Fat: 16.2 g
• Cholesterol: 337.1 mg
• Sodium: 732.6 mg
• Total Carbs: 9.0 g
• Dietary Fiber: 1.4 g
• Protein: 13.6 g

Light meal for 5:2 fasting days.

Ingredients

• 1 butternut squash
• 1 medium onion
• 2 bay leaves
• 1 clove of garlic
• 2 tbls olive oil
• 1 chicken stock cube
• 1 tsp cumin seeds
• 500 ml water

Method

Chop it all up. put it in a pan. cook. zhoozh.

Nutritional Information

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 322.4
• Total Fat: 15.2 g
• Cholesterol: 0.0 mg
• Sodium: 836.3 mg
• Total Carbs: 49.1 g
• Dietary Fiber: 12.9 g
• Protein: 4.7 g

Ingredients

• 1 tsp cumin seeds
• 1 tsp coriander seeds
• ½ tsp fenugreek seeds
• ½ tsp white peppercorns
• ¼ tsp cardamom seeds
• ¼ tsp brown mustard seeds
• ¼ tsp dried oregano
• 1 whole dried red chile pepper
• ¼ tsp ground turmeric
• ¼ tsp ground cayenne.
• 5 or 6 shallots quartered
• 3 cloves of garlic
• 1″ of fresh ginger root sliced
• 2 tbsp water
• 2 tbsp olive oil
• 2 or 3 whole cardamom pods
• 1″ stick of cinnamon
• ½ a star anise
• pinch of fenugreek seeds
• pinch of mustard seeds
• 1 leek chopped
• 1 carrot chopped
• 1 potato chopped
• 2 hot chili peppers whole
• 1 hot chili pepper chopped
• 1/2 romano pepper chopped
• large handful of mushrooms halved
• 480g tin of chopped tomato
• 200 ml of water (or enough to cover)
• 2 filets of tilapia or other white fish cut into quarters

Method

Grind the cumin, coriander, fenugreek, white pepper, brown mustard seeds, oregano, cardamom seeds, dried red chile pepper in a spice grinder. Add the ground turmeric and cayenne and set aside. Put half the shallots in a blender with the garlic, all but 2 or 3 slices of the ginger and a couple of tablespoons of water. Blend to a smooth paste. Heat the oil in a large heavy bottomed pan. When hot put in the whole cardamom pods, cinnamon stick, star anise, fenugreek seeds and mustard seeds. Fry for a few seconds. Add the remaining shallots and ginger slices. Stir and fry for a minute or two. Add the leek, carrot, potato and hot chili peppers. Stir and fry for a few minutes. Add the spice mixture. Stir for a few seconds to coat everything. Add the paste from the blender. Stir and fry for a minute. Add the chopped tomatoes, the romano pepper, mushrooms and enough water to cover everything. Cover and simmer over a low heat for half an hour or until the potatoes are cooked. Add the fish pieces, return the lid and continue cooking for a final 5 or 8 minutes. Eat.

Nutritional Information

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 517.2
• Total Fat: 17.2 g
• Cholesterol: 55.0 mg
• Sodium: 337.0 mg
• Total Carbs: 64.6 g
• Dietary Fiber: 10.9 g
• Protein: 32.2 g

Light soup for 5:2 fasting days.

Ingredients

• 1 chicken stock cube
• 1 tsp ginger root
• 1 stick lemongrass
• 1 jalapeno chili pepper
• 1 chicken breast
• 1 carrot
• 1 tbsp fish sauce
• 1 fl oz lime juice
• 25g tom yam chili paste

Method

Boil 60cl water, add chicken stock cube. Add sliced ginger, lemongrass, sliced chili. Bring back to the boil. Add diced chicken and sliced carrot, fish sauce. Stir in lime juice. Add 1 bag tom yam chili paste (25g). Simmer until chicken is cooked.

Nutritional Information

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 258.8
• Total Fat: 6.7 g
• Cholesterol: 92.7 mg
• Sodium: 1,721.7 mg
• Total Carbs: 12.2 g
• Dietary Fiber: 2.0 g
• Protein: 36.5 g