FAST-DAY COOKING TIPS
1. Feel free to bump up the quantities of leafy, low-calorie, low-GI vegetables given here. It is difficult to pig out on leafy veg, and if you need bulk, here’s where you should get it. Roasted veg are tasty. Lightly steamed is best. Invest in a tiered bamboo steamer, and cook your proteins and veggies in several health-packed, eco-friendly levels.
2. Some vegetables benefit from cooking, others are better eaten raw. See page 113 for more details. Cooking certain veg – including carrots, spinach, mushrooms, asparagus, cabbage and peppers – breaks down the cell structure without destroying vitamins, allowing you to absorb more goodies. For raw vegetables, a mandolin makes preparation easy and swift.
3. Fast days should be low fat, rather than no fat. A teaspoon of olive oil can be used in cooking or drizzled over vegetables for flavour; or use a cooking-oil spray to get a thin film. Nuts and fattier meats such as pork are included in the plans. Do include a light oil dressing on your salads; it means that you are more likely to absorb their fat-soluble vitamins.
4. The acid in lemon or orange dressings means that you will absorb more iron from leafy greens such as spinach and kale. Watercress with orange is a great combination, perhaps scattered with some sesame and sunflower seeds or blanched almonds, for a little protein and crunch.
5. Always cook with a non-stick pan to cut down on calorie-dense fats. Add a splash of water if the food sticks.
6. Weigh your food after preparing it, so that the calorie count is correct.
7. Dairy is also included here: choose lower-fat cheeses and semi-skimmed milk, avoiding full-fat yoghurts in favour of low-fat alternatives. Drop the lattes and bin the butter on a fast day: they are calorie traps.
8. Similarly, avoid starchy white carbohydrates (bread, potatoes, pasta) and opt instead for low-GI carbs such as vegetables, pulses and slow-burn cereals. Choose brown rice and quinoa. Porridge for breakfast will keep you fuller for longer than a commercial cereal.
9. Ensure that you get some fibre in your fast: eat the skin of apples and pears, have oats for breakfast, keep those leafy vegetables coming in.
10. Add flavour where you can: chilli flakes will give a kick to any savoury dish. Vinegars, including balsamic, will lend acidity. Add fresh herbs too – they are virtually calorie-free, but give personality to a plate.
11. Eating protein will help keep you fuller longer. Stick to the low-fat proteins, including some nuts and legumes. Remove the skin and fat from meat before cooking.
12. Soup can be a saviour on a hungry day, particularly if you choose a light broth packed with leafy veg (a Vietnamese pho would be ideal, though hold back on the noodles). Soup is satiating, and a good way of using up ingredients languishing in the fridge.
13. Use agave as a sweetener if required; it’s low-GI.
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