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

Ingredients

• 2 tbsp olive oil
• 448g venison
• 448g swede
• 2 leeks
• 28g celery
• 1 medium bell pepper
• 2 tsp thyme
• 1 cup beef stock
• 1 glass red wine
• 1/4 cup plain flour

Method

Heat the oil in a casserole pot suitable for stove top and oven use. Brown the cubed venison in the hot oil. Add the rest of the ingredients except the potato. Serve with mashed potato.

Nutritional Information

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 418.5
• Total Fat: 10.7 g
• Cholesterol: 90.5 mg
• Sodium: 502.7 mg
• Total Carbs: 38.2 g
• Dietary Fiber: 6.8 g
• Protein: 39.7 g

Ingredients

• 1 tbsp olive oil
• 8 thick sausages
• 1 onion, peeled and cut into slices
• 2 garlic cloves, peeled and finely chopped
• 1 leek, washed and cut into thick slices
• 2 medium potatoes, peeled and cut into chunks (approx 450g)
• 2 tsp smoked paprika
• 2 x 400g tins plum tomatoes
• Splash of red wine
• 200ml beef stock
• 350g cannellini beans (drained weight)
• Salt and pepper
• Small handful of flat-leaf parsley or chives, chopped

Method

Heat the oil in a large sauté pan and fry the sausages for 8-10 mins, turning frequently until browned all over. Remove from the pan, cut in half and set aside. Drain any excess oil from the pan then add the onion and garlic and sauté for a few minutes to soften. Add in the leeks, potato and smoked paprika and cook for 4-5 mins. Pour in the tomatoes, red wine and stock and bring to the boil. Reduce the heat and return the sausage pieces to the pan, along with the cannellini beans. Cover with a lid and cook for 20-25 mins over a low heat, stirring occasionally. Remove the lid and continue to cook for a further 5-10 mins. Season to taste, and scatter with parsley or chives. Serve with crusty bread.

Nutritional Information

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 486.3
• Total Fat: 13.8 g
• Cholesterol: 23.6 mg
• Sodium: 449.4 mg
• Total Carbs: 66.4 g
• Dietary Fiber: 13.0 g
• Protein: 21.3 g

Ingredients

• 2 pork sausages cut into pieces
• 1 onion chopped
• half a bell pepper quartered
• 1 courgette
• a bunch of mushrooms
• 100g puy lentils
• pork stock
• bay leaves
• thymes
• parsley
• black pepper
• fennel
• 1 juniper berry

Method

Brown the sausages, remove from pan and cut into pieces. Chuck everything in a pan and simmer for an hour.

Nutritional Information

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 320.7
• Total Fat: 6.1 g
• Cholesterol: 14.4 mg
• Sodium: 395.0 mg
• Total Carbs: 44.7 g
• Dietary Fiber: 8.0 g
• Protein: 18.4 g