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Continue to cook for a further 5 minutes before adding the curry powder - stir it into the vegetables and then gradually add the stock. Put the lid back on the pan, bring the the bool and then simmer over a low to medium heat for 10 minutes, or until carrots and other vegetables are soft. I love soups that have a bit of spicy warmth to them, i can imagine this one must be lovely. Haven’t made an homemade soups yet but it’s firmly on my radar of things to do soon, carrot seems the perfect candidate for my first go at it, the onions should compliment well, have bookmarked your carrot soup recipe!
I was a little naughty last week, the weekly meal plan with my two-day diet went out of the window and I enjoyed much feasting with gusto and without one guilty thought!
A delectable and healthy take on the classic Nicoise Salad; in place of the usual tuna or anchovies, freshly cooked Scottish salmon is used, and a tangy light dressing (low fat and low calorie) adds to the freshness of the combined salad ingredients. Note A delectable and healthy take on the classic Nicoise Salad; in place of the usual tuna or anchovies, freshly cooked Scottish salmon is used, and a tangy light dressing (low fat and low calorie) adds to the freshness of the combined salad ingredients. Season the salmon with freshly ground black pepper, and cook them in a frying pan, skin side down, until they are cooked through and the flesh is opaque.
Arrange the salad leaves, potatoes, beans, red onion slices and tomatoes in individual serving bowls and then flake the cooled, cooked salmon over the top.
Cut the haddock fillets into thin and fairy long strips, before dipping in the beaten egg white and then coating them in the panko crumbs. As soon as they have been crumbed, place them on the oven tray until they have all be coated. Serve immediately with peas for a low-calorie meal or with chips, saute potatoes, seasonal vegetables. NO bread is hard, but it is only for 2 days and I do have a slice now and then when I serve my creamy garlic mushrooms, which, is a low-calorie 5:2 recipe Jacqueline! These haddock goujons are next on my list of tasty recipes to try – I’m enjoying eating my way through your blog posts! My most popular recipe, this has hundreds of visits a day and is also our favourite curry recipe too!
Cheesy topped fish pie that will be loved by all the family and only 300 calories per portion. Scientists are uncovering evidence that short periods of fasting, if properly controlled, could achieve a number of health benefits, as well as potentially helping the overweight, as Michael Mosley discovered. But the Horizon editor assured me there was great new science and that I might see some dramatic improvements to my body. I am not strong-willed enough to diet over the long-term, but I am extremely interested in the reasons why eating less might lead to increased life span, particularly as scientists think it may be possible to get the benefits without the pain. Calorie restriction, eating well but not much, is one of the few things that has been shown to extend life expectancy, at least in animals. We’ve known since the 1930s that mice put on a low-calorie, nutrient-rich diet live far longer. The world record for extending life expectancy in a mammal is held by a new type of mouse which can expect to live an extra 40%, equivalent to a human living to 120 or even longer. It has been genetically engineered so its body produces very low levels of a growth hormone called IGF-1, high levels of which seem to lead to accelerated ageing and age-related diseases, while low levels are protective. Professor Longo has investigated growth hormone deficiency in humans A similar, but natural, genetic mutation has been found in humans with Laron syndrome, a rare condition that affects fewer than 350 people worldwide.
The IGF-1 hormone (insulin-like growth factor) is one of the drivers which keep our bodies in go-go mode, with cells driven to reproduce. The reason seems to be that when our bodies no longer have access to food they switch from “growth mode” to “repair mode”. As levels of the IGF-1 hormone drop, a number of repair genes appear to get switched on according to ongoing research by Professor Valter Longo of the University of Southern California. One area of current research into diet is Alternate Day fasting (ADF), involving eating what you want one day, then a very restricted diet (fewer than 600 calories) the next, and most surprisingly, it does not seem to matter that much what you eat on non-fast days. Dr Krista Varady of the University of Illinois at Chicago carried out an eight-week trial comparing two groups of overweight patients on ADF.
I stuck to this diet for 5 weeks, during which time I lost nearly a stone and my blood markers, like IGF-1, glucose and cholesterol, improved. Current medical opinion is that the benefits of fasting are unproven and until there are more human studies it’s better to eat at least 2000 calories a day. Thanks so much for your lovely comments Mel and I am delighted that you and your husband like my recipes! Thanks so much Catherine, that is great praise indeed, and exactly what I am trying to achieve!

Pancakes for breakfast is really normal for me and to my family, but I’m always doing basic pancakes which is pancakes with butter and honey syrup. Thanks again for your inspiring receipes, and when i reach my goal you will have to take some of the credit too. Thanks so much for your LOVELY comment Catriona, I am so pleased that my recipes have helped you on your diet, and do look out for some more too! Or, maybe you want a spicy sizzling stir-fry supper, in which case my Smoky Mexican Stir Fry with Chicken is just the meal for you, and is only 234 calories per GENEROUS portion, so should fit in very well with a porridge and stew day.
I have been quietly sticking to my 5:2 meal plan whilst preparing for Christmas and living off WW2 rations, but, I have to admit for only one day; so, I have NOT gained weight, but I have not lost any either, which is fine, as I have been feasting and making merry for six days a week! A hearty low-calorie Scottish inspired stew packed with vegetables and pulses, as well as low-fat smoked sausage if using. Note A hearty low-calorie Scottish inspired stew packed with vegetables and pulses, as well as low-fat smoked sausage if using. Pour the vegetable stock into a large saucepan and add the onions, garlic, leeks, carrots, potatoes and celery and bring to the boil. As this is a stew, I am entering this recipe into Linzi’s Season of Soups and Stews challenge over at Lancashire Food! It IS only 500 calories for the whole amount sans sausage as the vegetables are very low in calories (except the spuds) and it is the pearl barley and lentils that make up most of the calories!
I LOVE the combination of curry with carrots, their sweet flavour is further enhanced by a drop of heat and spice, as well as a little creme fraiche indulgence too. I am just thinking of dipping my toe into 5:2 (seriously this time, not just reading about it) and you make it look so simple and delicious. The spices help to develop the flavour…what a simple but delicious low calories recipe Karen!! MY daughter Hannah was visiting and we embraced the warm weather by way of eating al fresco in the garden (which always makes you hungry) as well as enjoying picnics, barbecues and even CHIPS! Black olives are optional, the salad is 240 calories without them, or only 250 calories with them, so the choice is yours! I’m about to embark on this new regime (I refuse to use the word diet or I will fail instantly!).
I have managed to fit in the odd solo day of fasting since the Christmas and New Year holidays, but I notice that my jeans are slightly tighter!
Anyway, on to my meal plan for this week as well as my recipe for Low-Calorie Haddock Goujons with Garlic Panko Crumb. A nice addition to your 5:2 diet category (really liked your recent Chinese Chicken with garlic and ginger dish too).
You have saved my meatless Fridays, and my family thank you too from the bottom of their very full tummies.
As I am sharing meal plans, I will also be linking up to Mrs M’s Meal Planning Monday too. So when I was asked to make a documentary that would involve me going without food, I was not keen as I was sure I would not enjoy it. The very low levels of IGF-1 their bodies produce means they are short, but this also seems to protect them against cancer and diabetes, two common age-related diseases.
I found that I could get through my fast days best if I had a light breakfast (scrambled eggs, thin slice of ham, lots of black tea, adding up to about 300 calories), lots of water and herbal tea during the day, then a light dinner (grilled fish with lots of vegetables) at night. If I can sustain that, it will greatly reduce my risk of contracting age-related diseases like cancer and diabetes. If you really want to fast then you should do it in a proper clinic or under medical supervision, because there are many people, such as pregnant women or diabetics on medication, for whom it could be dangerous.
I have been away from home for a week or so, so no new recipes for a week, but, I DO have some lovely new ones coming up soon, so watch out for that! You know what all of that is really a new recipe for me, so what I did I copied all recipes. This winter warmer has only 150 calories in one hearty bowl with the optional smoked sausage, or a frugal 125 calories sans sausage, and it really is a VERY filling and tasty meal for all of those on a freezing cold fast day. A bowl of this warming stew is only 150 calories per portion with the sausage or 125 calories without, making it a fabulous meal to have on fast days for those following the 5:2 diet or weight watchers. Reduce to heat to a simmer, add the pearl barley and red lentils and simmer for 30 to 45 minutes or until the vegetables are soft and the pulses are cooked.

Adjust the liquid if the stew is too thick and continue to heat for a further 5 minutes before serving with dumplings (non-diet), bread, crisp breads or croutons. I have started the 5:2 way this morning and I cant tell you how excited and thrilled I am to have found your website!
THANKS so much and DO ask for help if you need any,and also suggest recipes to me that I can test too, I am always open to ideas! It’s great to get feedback from people who try my recipes and I am delighted that this one is a hit!
Perfect for those on the 5:2 Diet on fast days, or for anyone watching their calories intake. Replace the lid and sweat the vegetables over a low heat for about 5 minutes, before adding the carrots and a little water. You make everything look simple and delicious, but to do it with ‘diet’ food is an exceptional talent! It’s amazing how low in calories soup is if you don’t bulk it out with potatoes and lentils! Alternatively, poach them in a little water in a glass container in the microwave for 5 to 6 minutes. The total calorie count for the this recipe when served with garden peas is 260 calories, and only 200 calories with no peas; so, you could serve these goujons with salad if you wishes, with a little tartar sauce.
As the name implies you eat normally 5 days a week, then two days a week you eat 500 calories if you are a woman, or 600 calories, if you are a man. Vegetarian sausage can be added as an option, just make sure you add the appropriate calories.
I have also planned the rest of my week’s meals, again, they have a very wintry slant to them and I am also embracing lots of bread making this week.
But, it’s a new week, Hannah has left and I am looking at the scales, that appear to be lying to me, to the tune of at least 2 kilos on the heavier side! I am a freelance travel and food writer and recipe developer with a passion for art, travel, books, photography, seasonal food and especially cheese!
He tried your chicken and fennel stew, and the fritata, and now doesn’t see the fast days as ones where we make sacrifices. Do try my comforting Low Calorie Highland Stew recipe, and let me know what you think; if you are vegetarian and  you fancy adding the sausage, I have added a cooked Quorn sausage to this recipe, as well as a very meaty (low-fat) smoked sausage too. It’s also hard to believe that Easter is only just under two weeks away, so, I will be making lots of Easter treats over the next week, including a Simnel Cake, Hot Cross Buns and Pace Eggs, and some essential Easter Biscuits too.
So, today I am sharing my TWO menu plans for my two fast days – I usually fast on Mondays and Wednesdays, but as I hate being controlled (even by myself!) that changes according to my plans. Please do get in contact with me if you have any questions about my work or commissioning me.
As part of my Healthy Happy Heart challenge, I will be eating fish at least twice this week, so look out for some new recipes for mussels and delectable scallops. So, when you peruse my diet recipes on Lavender and Lovage, hopefully you will see that all my recipes are full on flavour, as well as being low in calories and fat. However, it fits right into my schedule this week to fast on Monday and Wednesday, which leaves the rest of the week and the weekend to have fun in the kitchen with my new cookbooks that I received for Christmas! I have FIVE pages of enticing and easy to make recipes, and NOT a “boring diet recipe” in sight! Today’s recipe is a twist on a French Classic, a Nicoise Salad with beautiful Scottish salmon, as supplied to me by John of Delish Fish, rich in Omega 3 oils and perfect for a healthy heart.
My Salmon Nicoise Salad recipe is a mere 240 calories per serving, and 250 calories with the added optional olives, which, are also extremely good for you. I am working with John on a Omega 3 rich fish challenge at present, and if you fancy trying to win one of his lovely hampers of Scottish fish, I have a giveaway here: Win a Fish Hamper of Scottish Omega 3 Rich Fish worth ?46.

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