Find the right fasting style

Salmon and coriander fishcakes and Avo Cargoes.

Salmon and coriander fishcakes and Avo Cargoes.

Avo Cargoes

THE health benefits of intermittent fasting are well documented. Dramatically reducing calories for two days a week is not only a scientifically proven way to lose weight and keep it off, it can also improve your health significantly.

In her latest book, Fast Your Way to Wellness, Lee Holmes shows you how to make fasting work with your lifestyle and learn how to eat abundantly and with a sense of enjoyment.

Fast Your Way to Wellness is a companion to Holmes’ bestseller Heal Your Gut and is perfect for those starting a fasting programme as well as for those already committed to one. The book offers essential information, facts and tools to help you thrive on this lifestyle plan, improving your gut health and overall wellness.

As a devoted intermittent faster herself, Holmes guides you through different fasting methods so you can apply the right fasting style for your lifestyle.

With tips for what to do when cravings strike, managing portion control, what foods are influential on a fasting day, Fast Your Way to Wellness sets you up for success.

To help stay on track, this book also provides a variety of meal plans to fully satisfy even the biggest appetite.

As well as practical advice, Holmes has created over 90 new and delicious wholefood recipes. Acknowledging that so many “fasters” often live on packaged low-calorie junk food on a “fasting day” or almost skip eating altogether, she provides healthy achievable recipes using whole foods to sustain and nourish.

• Holmes is an holistic nutritionist, yoga and meditation teacher, wholefoods chef and author of the bestselling Surpecharged Food series including the bestselling Heal Your Gut and Eat Yourself Beautiful and Supercharged Food for Kids.

She is the healthy eating expert for the Australian Lifestyle Food Channel as well as a columnist for Wellbeing and Naturally magazines. When not creating recipes, she teaches yoga and meditation.

Avo cargoes

This recipe is designed to be divided and eaten once for dinner, then the leftovers taken for work-day lunches. If more than one in the family is fasting, make them all then divide to help fasting days sail by.

INGREDIENTS:

230 g (8 oz) tinned tuna or

230 g (8 oz) leftover skinless roast chicken, chopped

2 teaspoons lemon juice

1/2 garlic clove, crushed

1 spring onion (scallion), white part finely chopped, green part sliced or curled and reserved to serve

1 teaspoon sweet paprika, plus extra to serve

1 teaspoon extra virgin olive oil

Celtic sea salt and freshly ground black pepper, to taste

125g1 small) avocado

pinch of chilli flakes (optional)

METHOD:

• In a bowl, combine the tuna or chicken, lemon juice, garlic, spring onion, paprika and olive oil. Season with salt and pepper, then use a fork to combine well and break up the tuna (if using).

• Cut the avocado in half and remove the stone, being careful not to break the avocado itself or the skin — you want to keep this intact for portability. Scoop out a 1 cm layer of avocado with a spoon, mash it and add it to the tuna or chicken mixture, then spread the mixture into and over both halves of the avocado, scattering with the reserved spring onion, paprika and chilli flakes (if using).

• Wrap each half securely in plastic wrap and seal in an airtight container to take to work.

• Serves 2

Salmon and coriander fishcakes

INGREDIENTS:

210g tinned salmon (or use fresh chopped salmon)

1 medium egg, lightly whisked

½ small red onion, finely chopped

1 tablespoon chopped coriander (cilantro)

2 teaspoons chopped chives, plus extra to serve

1 teaspoon chilli flakes

2 teaspoons sugar-free mustard

Celtic sea salt and freshly ground black pepper, to taste

2 tablespoons coconut flour

1 teaspoon coconut oil

Lime slices, to serve

METHOD:

• Drain the salmon and put in a medium bowl. Remove the bones (or leave them in if you prefer), then mash the flesh with a fork. Add the egg, onion, herbs, chilli flakes, mustard, salt and pepper. Mix well.

• Roll the mixture into one big ball, then cover and chill in the freezer for 30 minutes. When you’re ready to cook the fishcakes, take the mixture out of the freezer and divide into four. Shape each portion into a fishcake and sprinkle both sides with flour.

• Heat the oil in a medium frying pan over medium heat, then cook the fishcakes for 7–10 minutes on each side, until golden brown.

• Serve immediately, with chives scattered over and lime slices on the side.

* Makes 4

Supercharged tip

Try to select sustainable wild-caught salmon, as farmed salmon

isn’t fed the same diet, giving it a less favourable fatty-acid profile.

THE health benefits of intermittent fasting are well documented. Dramatically reducing calories for two days a week is not only a scientifically proven way to lose weight and keep it off, it can also improve your health significantly.

In her latest book, Fast Your Way to Wellness, Lee Holmes shows you how to make fasting work with your lifestyle and learn how to eat abundantly and with a sense of enjoyment.

Fast Your Way to Wellness is a companion to Holmes’ bestseller Heal Your Gut and is perfect for those starting a fasting programme as well as for those already committed to one. The book offers essential information, facts and tools to help you thrive on this lifestyle plan, improving your gut health and overall wellness.

As a devoted intermittent faster herself, Holmes guides you through different fasting methods so you can apply the right fasting style for your lifestyle.

With tips for what to do when cravings strike, managing portion control, what foods are influential on a fasting day, Fast Your Way to Wellness sets you up for success.

To help stay on track, this book also provides a variety of meal plans to fully satisfy even the biggest appetite.

As well as practical advice, Holmes has created over 90 new and delicious wholefood recipes. Acknowledging that so many “fasters” often live on packaged low-calorie junk food on a “fasting day” or almost skip eating altogether, she provides healthy achievable recipes using whole foods to sustain and nourish.

• Holmes is an holistic nutritionist, yoga and meditation teacher, wholefoods chef and author of the bestselling Surpecharged Food series including the bestselling Heal Your Gut and Eat Yourself Beautiful and Supercharged Food for Kids.

She is the healthy eating expert for the Australian Lifestyle Food Channel as well as a columnist for Wellbeing and Naturally magazines. When not creating recipes, she teaches yoga and meditation.

Avo cargoes

This recipe is designed to be divided and eaten once for dinner, then the leftovers taken for work-day lunches. If more than one in the family is fasting, make them all then divide to help fasting days sail by.

INGREDIENTS:

230 g (8 oz) tinned tuna or

230 g (8 oz) leftover skinless roast chicken, chopped

2 teaspoons lemon juice

1/2 garlic clove, crushed

1 spring onion (scallion), white part finely chopped, green part sliced or curled and reserved to serve

1 teaspoon sweet paprika, plus extra to serve

1 teaspoon extra virgin olive oil

Celtic sea salt and freshly ground black pepper, to taste

125g1 small) avocado

pinch of chilli flakes (optional)

METHOD:

• In a bowl, combine the tuna or chicken, lemon juice, garlic, spring onion, paprika and olive oil. Season with salt and pepper, then use a fork to combine well and break up the tuna (if using).

• Cut the avocado in half and remove the stone, being careful not to break the avocado itself or the skin — you want to keep this intact for portability. Scoop out a 1 cm layer of avocado with a spoon, mash it and add it to the tuna or chicken mixture, then spread the mixture into and over both halves of the avocado, scattering with the reserved spring onion, paprika and chilli flakes (if using).

• Wrap each half securely in plastic wrap and seal in an airtight container to take to work.

• Serves 2

Salmon and coriander fishcakes

INGREDIENTS:

210g tinned salmon (or use fresh chopped salmon)

1 medium egg, lightly whisked

½ small red onion, finely chopped

1 tablespoon chopped coriander (cilantro)

2 teaspoons chopped chives, plus extra to serve

1 teaspoon chilli flakes

2 teaspoons sugar-free mustard

Celtic sea salt and freshly ground black pepper, to taste

2 tablespoons coconut flour

1 teaspoon coconut oil

Lime slices, to serve

METHOD:

• Drain the salmon and put in a medium bowl. Remove the bones (or leave them in if you prefer), then mash the flesh with a fork. Add the egg, onion, herbs, chilli flakes, mustard, salt and pepper. Mix well.

• Roll the mixture into one big ball, then cover and chill in the freezer for 30 minutes. When you’re ready to cook the fishcakes, take the mixture out of the freezer and divide into four. Shape each portion into a fishcake and sprinkle both sides with flour.

• Heat the oil in a medium frying pan over medium heat, then cook the fishcakes for 7–10 minutes on each side, until golden brown.

• Serve immediately, with chives scattered over and lime slices on the side.

* Makes 4

Supercharged tip

Try to select sustainable wild-caught salmon, as farmed salmon

isn’t fed the same diet, giving it a less favourable fatty-acid profile.

• Fast Your Way to Wellness,

by Lee Holmes

Published by Murdoch Books.

RRP: $32.99

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