Simple 5-2 Recipes:EASY HOME-MADE BURGERS

267 calories

This is a simple way to make great burgers. They taste so much better than shop-bought. They can be frozen after shaping and then cooked from frozen (allowing an extra 4-5 minutes cooking time).

SERVES 2  •  PREP 5 minutes, plus 1 hour chilling  • COOK 10 minutes

250g (9oz) extra-lean minced (ground) beef (435 cals)

1 shallot, peeled and finely diced (5 cals)

1 small garlic clove, peeled and finely chopped (3 cals)

½ tsp dried herbs or 1 tsp chopped fresh basil,

parsley or coriander (cilantro)

1 tsp Worcestershire sauce (3 cals)

1 small free-range egg, beaten (60 cals)

salt and freshly ground black pepper

1 tsp olive oil (27 cals)

• Place all the ingredients except the olive oil in a large bowl and mix together by hand until fully combined. Divide the mixture into 4 equal pieces and roll each one into a ball, then flatten with the palm of your hand to make a burger shape. Place the burgers on a plate, cover and chill in the refrigerator for about an hour.

• Heat the olive oil in a wide frying pan (skillet) and fry for 8–10 minutes, turning once. Serve immediately.

Source;

http://www.52recipes.co.uk/2014/03/31/easy-home-made-burgers/

All You NeedTto Know About 5-2 Fasting

https://www.facebook.com/groups/307998689399008/

Simple 5-2 recipes;HOME MADE FISH FINGERS WITH LEMON MAYO

181 calories

This recipe makes four servings, but the fish fingers can be frozen before they are cooked, then cooked from frozen, just add an extra ten minutes to the cooking time.

Serves 4 Preparation time: 10 minutes Cook time: 15–18 minutes

1 tbsp olive oil (99 cals)

1 egg, beaten (76 cals)

80g (3oz) white breadcrumbs (175 cals)

½ tsp dried mixed herbs

grated zest and juice of 1 lemon (3 cals)

salt and freshly ground black pepper

400g (14oz) white fish (cod, haddock, pollack, etc.), cut into 12 strips (320 cals)

4 tbsp extra light mayonnaise (48 cals)

• Preheat the oven to 220°C/fan 200°C/425°F/Gas mark 7. Brush a non-stick baking tray with a little of the olive oil.

• Pour the beaten egg into a wide bowl. Put the breadcrumbs on a plate and mix in the mixed herbs, lemon zest and a little salt and pepper.

• Dip each piece of fish first in the egg, then in the breadcrumbs, making sure it’s lightly coated in each and put on the prepared baking tray. Lightly drizzle the remaining olive oil over the top and cook in the oven for 15–18 minutes until golden.

• Meanwhile, mix the mayonnaise and lemon juice together in a small bowl.

• Serve the fish goujons with the lemon mayonnaise on the side.

source;

http://www.52recipes.co.uk/2013/04/24/home-made-fish-fingers-with-lemon-mayo/

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Simple 5-2 Recipes;CHICKEN & COURGETTE ( ZUCCHINI)POPPERS

Serves: 4-5

Prep' time 10 minutes, cook time, stove top 8-10 minutes.

oven bake 20-25 minutes.

INGREDIENTS

• 1 lb. ground chicken breast
• 2cups grated courgette (zucchini ) leave peel on
• (use a julienne peeler or mandoline)
• 2-3 green onions, sliced
• 3-4 Tbsp fresh cilantro (coriander), minced
• 1 clove garlic
• 1 tsp salt
• ½ tsp pepper
• (optional: ¾ tsp cumin)
• olive oil, for cooking (or coconut oil, avocado oil, or ghee)

INSTRUCTIONS

1. Toss chicken with zucchini, green onion, cilantro, garlic, salt, and pepper (and cumin, if using). Mixture will be quite wet.

To cook on the stovetop:

1. Heat a drizzle of olive oil in a medium pan over medium heat. Use a small scoop or a heaped tablespoon to scoop meatballs into the pan. Cook 8-10 at a time for about 5-6 minutes on the first side. Flip and cook an additional 4-5 minutes, or until golden brown and the centers are cooked through.

To bake:

1. Drizzle a bit of olive or avocado oil onto a baking sheet. Scoop meatballs onto the greased pan. Drizzle a bit of additional oil over the meatballs. Bake at 400 degrees 20-25 minutes, or until cooked through. If desired, place under the broiler for an additional 2-3 minutes or until browned on top.

1. Serve with guacamole, salsa, or your favorite dip.

source;

http://www.onelovelylife.com/chicken-zucchini-poppers-gf-df/

TOP TIPS FOR THE 5:2 DIET (INTERMITTENT FASTING)

TOP TIPS FOR THE 5:2 DIET (INTERMITTENT FASTING)
By Zoë Marshall on Monday, 11 August 2014 at 10:28
The 5:2 diet uses intermittent fasting (IF) principles by giving your body a break from processing and digesting food. You greatly reduce your calorie intake on two days per week and this respite enables your body to undertake some other natural functions i.e. repairing. Research has shown this approach has many health benefits as well as weight loss.
Here are some tips to help you get started.
Plan your fasting day When you first start out on your fasting days you may feel tired and weak. It is therefore worth planning to fast on days when you do not require being too energetic, until you get used to it. If it is impossible to choose a “quiet day” you could continue eating during the day i.e. breakfast and lunch, and skip your evening meal when you may be able to relax. You will adjust to fasting and then choosing a day should not be a problem.Watch your carbs On your fast day you chances of success will be enhanced if you can avoid being too hungry, especially early on. One of the best ways of doing this is to avoid eating too many carbs during the evening before your fast day. Count your calories On a fasting day women are allowed 500 calories and men 600. You must count all your calories, including milk in tea and coffee. It is easy to forget about added milk and you will be surprised how many calories you consume each day by just adding milk to your drinks. Eat consciously When you eat your limited calories on a fast day eat them mindfully. Avoid distractions such as computers, tablets, TVs and phones. Eat slowly and concentrate on the flavours and textures. Your food will last longer and you will feel fuller, which will be helpful on a fast day. Drink water Hunger is often mistaken for thirst and dehydration. Dehydration can affect your functioning and deplete your energy levels. If you feel hungry on your fast day, before reaching for food, drink plenty of water, it will maintain yourhydration and assist your fasting.Listen to your body I know that an attraction of this eating plan is you can eat as you like on your non fasting days. But you don’t have to. One of the beauties of this plan is that the fasting day experience teaches and conditions you to make more healthy choices on your non fasting days. So, on your non fasting days listen to your body, you may not want to binge and you certainly should not just because you can. Of course the odd treat is acceptable, but after a short period of fasts you will find you are in more control of your food intake. Follow your body.Exercise Although exercise alone is quite ineffective for weight loss, exercising in conjunction with the correct nutrition is very useful. If your resolve for your diet is weakening, exercise will improve your mental health, lift your mood and enhance your willpower. Also, a toned muscle will burn more calories and make you look slimmer and healthier.Don’t obsess about weighing yourself Your weight can fluctuate from day to day and sometime from hour to hour. Do not weigh yourself too often. You will find it disheartening if weight loss is minimal. Instead, measure your body shape and take notice at how your clothes fit.
source;
https://www.facebook.com/notes/the-52-diet/top-tips-for-the-52-diet-intermittent-fasting/614002515382821

Simple 5-2 Recipes.PAPRIKA PORK CASSEROLE

309 calories

This warm and tasty casserole is rather similar to a pork version of goulash Make a batch and freeze some for future fast days. Alternatively, this is a great recipe for all the family, just add mash and some winter veg.

Serves 6 Prep time: 10 minutes Cook time: 2 hours 30 minutes

2 tbsp oil (162 cals)

600g diced lean pork (1050 cals)

1 large onion, peeled and chopped (54 cals)

1 red pepper, de-seeded and diced (52 cals)

1 green pepper, de-seeded and diced (24 cals)

2 cloves garlic, peeled and chopped (8 cals)

1 tsp hot paprika

1 tsp smoked paprika

2 400g tins tomatoes (128 cals)

1 tsp salt

1 chicken stock cube (35 cals)

200ml light creme fraiche (338 cals)

Toss the pork in some salt and pepper. In a casserole dish that can go in the oven fry off the pork in small batches in very hot oil and set aside when starting to brown.

Roughly chop the onion and saute gently in the left over oil for about 5 minutes.Then add the peppers, garlic and the meat. Stir in the two types of paprika and then add the tinned tomatoes, crumbled stock cube and a little salt. Simmer gently for 30 minutes. Add a little water if it looks like it might dry out during cooking.

Transfer to a slow cooker for about 8 hours or else cook with the lid on for

 about 4 hours at 140C (120C fan, 275F) or 2 hours at a very low simmer.

 Stir in the creme fraiche before serving.

source:

http://www.52recipes.co.uk/2013/05/17/paprika-pork-casserole/

Simple 5-2 Recipes:GRAINY MUSTARD CHICKEN

244 calories

A completely delicious meal in one pan.

SERVES 2  Total time: 20 minutes  QUICK & EASY

200g new potatoes (2–3 depending on size), quartered (140 cals)

150g green beans (36 cals)

1 tsp olive oil (27 cals)

2 skinless & boneless chicken thighs, approx 180g (196 cals)

salt and pepper

250ml chicken stock (fresh or made with ½ cube) (18 cals)

1 tsp cornflour (dissolved in a little cold water) (18 cals)

1 tbsp wholegrain mustard (21 cals)

1 tsp honey (23 cals)

1 tsp balsamic vinegar (5 cals)

1 small handful parsley, chopped (10g) (3 cals)

Place the potatoes in cold salted water and bring to the boil. The small 

potatoes should cook in approximately 12-15 minutes from cold.

 Add the green beans 3 minutes before the end of cooking time. 

Drain and return to the warm pot and cover.

Heat the olive oil in a wide and deep frying pan over a medium-high heat. 

Season the chicken thighs all over with salt and pepper and fry for 5-6 minutes

 each side. Pour in the stock and bring to a simmer. Slowly stir in the cornflour

 and allow to thicken.

Cook at a brisk simmer for 5 minutes. Stir in the mustard, honey and 

balsamic vinegar.

Add the potatoes and green beans to the pan and stir to coat. Heat through

 for two more minutes. Stir in the parsley before serving.

Source;

http://www.52recipes.co.uk/2013/10/22/grainy-mustard-chicken/

Simple 5-2 Recipes.CHICKEN & BACON CASSEROLE

249 calories

Lovely hearty comfort food.

The great thing about this recipe is that you don’t add the chicken until near the end of the cooking time, keeping the chicken beautifully tender. The sauce freezes well before the chicken is added.

Serves 4  •  Cook time: 2 hours 30 minutes

4 slices streaky bacon, roughly chopped (140 cals)

1 onion, peeled and chopped (65 cals)

1 carrot, peeled and diced (35 cals)

1 parsnip, peeled and diced (45 cals)

4 small leeks, washed and sliced (104 cals)

1 red pepper, de-seeded and chopped (51 cals)

salt and pepper to taste

250g chestnut mushrooms, washed and sliced (32 cals)

200ml dry white wine (66 cals)

500ml chicken stock, fresh or made with one cube (35 cals)

2 bay leaves

400g chicken breast, diced into approx 1 inch cubes (424 cals)

• Pre-heat the oven to 180C/160C fan.

• Heat a large lidded frying pan or oven-proof casserole on a med-high heat on the hob. When hot add the streaky bacon. Fry for 2-3 minutes until just turning brown. Remove the bacon using a slotted spoon and set aside.

• Add the onion to the pan and immediately reduce the heat. Leave the onion to cook slowly in the bacon fat for about 5 minutes.

• Add the carrot, parsnip, leeks and pepper to the pan. Stir thoroughly and season with salt and pepper. Turn the heat up a little and continue to cook for a further 3 minutes.

• Stir through the mushrooms and add the wine and chicken stock. Add the bay leaves and put the bacon back in. Bring to a gentle simmer.

• Transfer to an oven-proof dish if necessary.

• Place the lidded dish in the pre-heated oven and cook for approximately 2 hours. You could also cook this dish in a slow cooker for 6-8 hours.

• When you are ready to eat, heat the dish on the hob and bring up to a gentle simmer. If necessary, add a little extra water at this stage. Add the diced chicken and bring back to simmering point. Then cook gently for 12 minutes. Check the chicken is cooked through before serving immediately.

Source:

http://www.52recipes.co.uk/2014/02/10/chicken-bacon-casserole/

Simple 5-2 Recipes.PASTRAMI ON RYE

137 cals per serving

Just time for a quick snack before going out. The rye bread is dense, tasty and filling.

Serves 1 Preparation time: 5 minutes

1 slice rye bread

1 tsp American or English mustard

2 slices pastrami

4 small/ 2 large gherkins in sweet
vinegar

Spread the mustard thinly over the rye bread and cut it in half. Place one slice of pastrami on each half of the bread. Slice the gherkins extremely thinly lengthways. Lay the gherkins evenly over the pastrami.

Source;

http://www.52recipes.co.uk/2013/01/28/pastrami-on-rye/

Simple 5-2 Recipes. CHORIZO AND TOMATO SOUP

177 cals per serving

Made this warming soup for my lunch today. Feels quite naughty because of the chorizo but a relatively small amount of chorizo adds a really meaty flavour to this soup. Perfect for a cold and drizzly January day. Roll on February.

Makes 6 servings Prep time: 5 minutes Cook time: 40 minutes

1 tsp olive oil

1 onion, diced

1 garlic clove, finely sliced

1 green pepper, diced

100g chorizo, diced

500ml vegetable stock, fresh or made with one stock cube

1 tin tomatoes, chopped

300g passata

1 tin chick peas, rinsed and drained

Heat the oil in a saucepan, add the onion and cook gently for 5 minutes. Add the garlic, green pepper and chorizo, then cook for a further 5 minutes. Add the stock, tomatoes, passata and chick peas, then simmer for 30 minutes.

Source:

http://www.52recipes.co.uk/2013/01/30/chorizo-and-tomato-soup/

Simple 5:2 Recipes.MEDITERRANEAN CHICKEN WITH FETA

259 calories

This is a tasty and summery chicken dish.

Serves 2 Preparation time: 5 minutes Cook time: 45 minutes

2 × 150g (5oz) skinless, boneless chicken breasts (318 cals)

1 tbsp tomato purée (paste) (30 cals)

1 tsp chopped fresh basil

1 tsp olive oil (27 cals)

1 garlic clove, peeled and finely sliced (3 cals)

1 × 400g (14oz) can whole tomatoes (64 cals)

½ tsp salt

1 tbsp red wine vinegar (1 cal)

25g (1oz) light feta cheese, cut into small cubes (75 cals)

• Cut the chicken into 2 pieces and lightly score it on both sides.  Rub the tomato purée (paste) and half the basil over the 4 pieces of chicken and leave to rest while you prepare the sauce.

• Heat the olive oil gently in a non-stick saucepan, add the garlic and fry for 1–2 minutes until just starting to turn brown. Add the canned tomatoes, salt and the remaining basil and simmer over a medium heat for 10 minutes. Reduce the heat and break up the tomatoes with the back of a wooden spoon. Add the red wine vinegar and continue to simmer gently for another 10 minutes.

• Meanwhile, preheat the grill (broiler) to medium. Arrange the chicken pieces on the grill (broiler) pan and grill for 7–8 minutes on each side. The chicken should be cooked through and turning golden all over.

• Add the chicken and feta to the tomato sauce and stir in. Heat for a further 2–3 minutes then serve.

Source:

http://www.52recipes.co.uk/2013/06/10/mediterranean-chicken-with-feta/

Simple 5:2 Recipes.Sweet and Sour Pork

298 calories

This is one of my favourite go-to recipes when I’ve not got much time but want a filling and satisfying “proper” meal.

Serves 2 Preparation time: 10 minutes Cook time: 14 minutes

1 × 175g (6oz) lean pork fillet (tenderloin), thinly sliced (394 cals)

½ level tbsp plain (all-purpose) flour, seasoned with salt and freshly ground black pepper (34 cals)

2 tsp olive oil (54 cals)

1 garlic clove, peeled and finely chopped (3 cals)

4 spring onions (scallions), trimmed and shredded (18 cals)

½ red (bell) pepper, deseeded and finely sliced (26 cals)

½ yellow (bell) pepper, deseeded and finely sliced (21 cals)

1 level tsp granulated sugar (16 cals)

1 tbsp white wine vinegar (3 cals)

1 tsp tomato purée (paste) (8 cals)

1 tbsp light soy sauce (4 cals)

1 tbsp dry sherry (14 cals)

• Toss the pork in the seasoned flour until lightly coated.

• Heat the olive oil in a wide saucepan or wok over a mediumhigh heat. Add the pork and stir-fry until just cooked, about 4–5 minutes. Remove the pork from the pan with a slotted spoon, cover and keep warm.

• Return the pan to a medium heat, add the garlic and spring onions (scallions) and stir-fry for 1 minute before adding the (bell) peppers and stir-frying for a further 3 minutes.

• Return the pork to the pan and stir in the sugar, vinegar, tomato purée (paste), soy sauce, 50ml (scant ¼ cup) water and the sherry.  Simmer for 3 more minutes before serving.

Source:

http://www.52recipes.co.uk/2013/08/13/sweet-and-sour-pork/

Simple 5:2 Recipes. CHICKEN & BACON CASSEROLE

249 calories

Lovely hearty comfort food.

The great thing about this recipe is that you don’t add the chicken until near the end of the cooking time, keeping the chicken beautifully tender. The sauce freezes well before the chicken is added.

Serves 4  •  Cook time: 2 hours 30 minutes

4 slices streaky bacon, roughly chopped (140 cals)

1 onion, peeled and chopped (65 cals)

1 carrot, peeled and diced (35 cals)

1 parsnip, peeled and diced (45 cals)

4 small leeks, washed and sliced (104 cals)

1 red pepper, de-seeded and chopped (51 cals)

salt and pepper to taste

250g chestnut mushrooms, washed and sliced (32 cals)

200ml dry white wine (66 cals)

500ml chicken stock, fresh or made with one cube (35 cals)

2 bay leaves

400g chicken breast, diced into approx 1 inch cubes (424 cals)

• Pre-heat the oven to 180C/160C fan.

• Heat a large lidded frying pan or oven-proof casserole on a med-high heat on the hob. When hot add the streaky bacon. Fry for 2-3 minutes until just turning brown. Remove the bacon using a slotted spoon and set aside.

• Add the onion to the pan and immediately reduce the heat. Leave the onion to cook slowly in the bacon fat for about 5 minutes.

• Add the carrot, parsnip, leeks and pepper to the pan. Stir thoroughly and season with salt and pepper. Turn the heat up a little and continue to cook for a further 3 minutes.

• Stir through the mushrooms and add the wine and chicken stock. Add the bay leaves and put the bacon back in. Bring to a gentle simmer.

• Transfer to an oven-proof dish if necessary.

• Place the lidded dish in the pre-heated oven and cook for approximately 2 hours. You could also cook this dish in a slow cooker for 6-8 hours.

• When you are ready to eat, heat the dish on the hob and bring up to a gentle simmer. If necessary, add a little extra water at this stage. Add the diced chicken and bring back to simmering point. Then cook gently for 12 minutes. Check the chicken is cooked through before serving immediately.

Source:

http://www.52recipes.co.uk/2014/02/10/chicken-bacon-casserole/

Simple 5:2 Recipes. One Pot Green Thai Curry.

242 cals per serving

This is so tasty and satisfying.  Tip for freezing, freeze before adding the lime juice and just stir the juice of 1/2 lime in when re-heating.

Serves 6 Prep time: 10 minutes Cook time: 40 minutes

2 chillis, de-seeded and cut into rings

6 spring onions, chopped

1 inch thumb ginger, peeled and cut
into matchsticks

pinch of mace

1 tsp salt

100g puy lentils

200g wholegrain brown rice

1½ litres chicken or veg stock,
fresh preferably or made with 1 stock cube

2 tbsp Thai green curry paste

1 tsp fish sauce (nam pla)

1 can water chestnuts (225g), drained and sliced

1 can reduced fat coconut milk

juice of 2 limes

200g beansprouts

200g young leaf spinach

In a large saucepan place your chillis, spring onions, ginger, mace, salt, puy lentils and rice. Pour in your stock and bring to the boil. Stir in the green curry paste and the fish sauce. Cook at a low simmer for 30 minutes, or until the lentils and rice are cooked through.

Now stir in the coconut milk and water chestnuts and simmer for another 5 minutes. Finally add in the beansprouts and spinach, cook for 1-2 minutes, allowing the spinach to wilt and squeeze in the lime juice just before serving.

Simple 5:2 Recipes.Chicken with Olives and Orange.

284 cals per serving

This is a lovely combination of flavours.Delicious served with spinach or green beans 

Serves 1 Prep time: 5 minutes Cook time: 15 minutes

1 skinless chicken breast

50ml chicken stock (fresh, or made with quarter of a stock cube)

½ small orange

Approx 6 pitted black olives

Pinch of dried sage

1 tsp olive oil

1 small red onion cut into wide rings

In a lidded frying pan gently heat the olive oil for a few minutes before adding the chicken breast. Cook for 2 minutes on each side on a medium to high heat. remove chicken and add 6 onion rings cook for 2 minutes, Turn the heat down and add the stock, the chicken,orange (quarter it, cut out the pith, cut the flesh out of the skin and roughly slice), olives and sage.

Put the lid on and cook for 10 minutes. Remove the lid and raise the temperature for 2 minutes to reduce the sauce a little.