Simple 5:2 Recipes; The Dieter's Best Friend. The Julienne Peeler.

If you're like most people these days you can't seem to find the time to make a meal, not to mention a healthy one. The thought of getting home after a hard days work and toiling in the kitchen over a hot stove is enough to make most people simply want to grab a couple pieces of bread and throw a sandwich together. Needless to say this is neither appealing or healthy.

Enter a simple invention called the julienne peeler. Julienne peelers do just what the name implies, they julienne vegetables. There are various other ways to julienne a vegetable but the majority require dragging out a huge, bulky machine with mutiple parts and blades that increase the prep time and aggravation of cooking. With a julienne peeler you can cut the prep time in half and leave more time to relax and enjoy your dinner.

Julienne peelers are simple to use. Most are made with a stainless steel head and handle. They usually have two blades, one for peeling and one for the julienne process which is fundamentally pulling the julienne peeler across the vegetable creating several long thin strands. These strands are similar in texture and thickness to common spaghetti noodles. The difference, needless to say, is that the result is a low carb substitute for pasta. Sauteed in a small amount of garlic and butter and you have a delicious meal ready in minutes. Zuchinni, peppers, carrots, potatoes, squash can all be julienned and prepared in a number of ways to make a variety of healthy appetizing entrees

So what makes the E4 TPR Series Julienne Peeler different from the hundreds available on the market today? Well the julienne process requires pulling the julienne peeler towards you while pressing down allowing the blades to cut into the vegetable resulting in the thin strands. While it doesn't involve a huge amount of force there is some pressure needed. The grip of this or any kitchen tool is essential particularly when you consider the fact that most of the time kitchen jobs involve water and water makes most kitchen utensils slippery. E4 Kitchen has developed a peeler with a unique soft rubber grip which allows the user to get a firm hold. The ergonomically designed handle feels good and makes for a safe and pleasant experience.

Making a quick, healthy meal doesn't need to be a chore any longer. With all the different kitchen tools available today, cooking can almost be fun. The julienne peeler and in particular the E4 TPR Series Julienne Peeler is one of those tools. From walking in the door to sitting down with a plate full of "Zoodles" (zucchini noodles) can be achieved in literally 15 minutes. Now that's what we call quick and easy!

source;

Scott Steagall

http://goarticles.com/article/Julienne-Peelers-Are-One-Small-Miracle-for-Healthy-Eating-in-a-Fast-Paced-World/9469377/

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: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.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.

Simple 5-2 Recipes. Haddock With Olives And Tomato

293 cals per serving

Serve with green beans or spinach.

Serves 1 Prep time: 2 minutes Cook time: 12 minutes

1 large haddock fillet, skinless and boneless

1 tbsp black olive paste or meze

1 tsp extra virgin olive oil

4 cherry tomatoes, quartered

2 basil leaves, shredded

juice of ½ lime

6 black olives

6 button mushrooms sliced

Spread the olive puree on both sides of the fish. Heat a non-stick frying pan on a medium high heat and place the haddock in the pan. Cook for 10-15 minutes, turning once. The cooking time depends on the thickness of the fillet. Remove the fish to a warm plate. Add the mushrooms, tomatoes, olive oil, basil and lime juice to the pan. Heat for 2 minutes and serve poured over the haddock. toss over some black olives to taste.

Source:

http://www.52recipes.co.uk/2013/03/06/haddock-with-olives-and-tomato/

Simple 5-2 Recipes:SMOKED SALMON AND CREAM CHEESE PARCELS

137 calories

These parcels need a little preparation, but they can be made the night before and refrigerated.

Serves 1 (makes 2 parcels) Preparation time: 10 minutes

30g (2 tbsp) light soft cheese (50 cals)

juice of ½ lemon (2 cals)

freshly ground black pepper

60g (2¼oz) smoked salmon, about 4 small slices (85 cals)

1 lemon or lime wedge, to serve

• In a small bowl, mix together the soft cheese, lemon juice and black pepper.

• Lay two pieces of salmon out in a cross shape, then place a large dollop of the cream cheese mixture in the middle of the cross. Bring up the sides of the salmon, twist slightly and stick a cocktail stick (toothpick) through the top. Make another parcel in the same way. Serve with a wedge of lemon or lime on the side.

Source:

http://www.52recipes.co.uk/2013/03/08/smoked-salmon-parcels/

Simple 5:2 Recipes.QUICK FRIED BEEF ESCOLOPES WITH SALSA VERDE

224 cals per serving

Beef escalopes are not expensive, are easy to cook and have only 160 cals each. Try serving with green beans.

Serves 2 Prep time: 10 minutes Infuse time: 15 minutes+ Cook time: 5 minutes

For the salsa;

   2 leaves flat leaf parsley

2 basil leaves

2 mint leaves

1 large/ 2 small gherkins

1 garlic clove, peeled

1 tsp capers

2 anchovy fillets

1 tsp red wine vinegar

juice of ½ lime

1 tsp Dijon mustard

1 tsp extra virgin olive oil

2 lean beef escalopes (up to 150g each)

Coarsely chop the herbs, gherkins, garlic and anchovy fillets. Place in a bowl with the capers. Add in the red wine vinegar, lime juice, mustard and olive oil. Add in a tablespoon water and some ground black pepper. Stir and set aside (the flavours develop best if left for up to an hour).

Heat a heavy based frying pan to a medium high heat. Add in your escalopes and fry for 1-2 minutes each side, depending on how you like your beef. Serve with the salsa and green beans

Source:

http://www.52recipes.co.uk/2013/03/13/quick-fried-beef-with-salsa-verde/

Simple 5:2 Recipes. Basque Scrambled Egg

249 cals per serving

I really like this way of making scrambled eggs a little bit more special. 

This is very tasty and filling and is equally good for breakfast or lunch.

Serves 1 Prep time: 5 minutes Cook time: 10 minutes

1 tsp olive oil

½ onion, finely diced

1 clove garlic, sliced

1 red pepper, de-seeded and diced

½ tin tomatoes, chopped

1 large egg

1 egg white

3 fresh basil leaves if you have them

Heat the oil in a frying pan and add the onions, garlic and peppers. Fry them gently on a medium heat for 8 minutes, until golden. Tip in the chopped tomatoes and cook for another 5 minutes.

Meanwhile, whisk together the egg and egg white and season with salt and pepper. Pour the eggs into the frying pan with the other ingredients, stirring constantly until they thicken like scrambled eggs — about 3 minutes. Serve with basil on the top.