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The FastDiet Cookbook电子书

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作       者:Mimi Spencer,Sarah Schenker,Michael Mosley

出  版  社:Atria Books

出版时间:2013-07-02

字       数:24.2万

所属分类: 进口书 > 外文原版书 > 饮食/健康

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The indispensable companion to the #1 New York Times bestselling diet bookThe FastDiet became an instant international bestseller with a powerful, life-changing message: that it’s possible to lose weight, reduce your risk of diabetes, cardiovascular disease, and cancer, all while eating what you normally eat five days a week. You simply cut your caloric intake two days a week—500 calories for women, 600 for men. But as author Dr. Michael Mosely said, "It’s not really fasting. It’s just a break from your normal routine."This fabulous new cookbook offers over 150 carefully crafted, nutritious, low-calorie recipes to enable you to incorporate the FastDiet into your daily life. Ranging from simple breakfasts to leisurely suppers, the recipes are all expertly balanced and calorie-counted by FastDiet co-author Mimi Spencer (a devotee of the diet herself!) and nutritionist Dr. Sarah Schenker. From soups to meat dishes to delicious fish-based meals, the recipes designed to fill you up and stave off hunger—even though none are over 500 calories. There are also detailed menu plans and plenty of encouraging tips, including kitchen-cupboard essentials, the latest nutritional advice and a whole section of speedy meals for busy days.With an introduction to the diet itself—detailing its many scientifically-backed health benefits and the transformative results it’s already given to hundreds of thousands of readers—this book is an essential follow-up companion guide to The FastDiet. With The FastDiet Cookbook you will never have to worry about planning your Fast Days again!
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Cover

Dedication

Foreword by Dr. Michael Mosley

Chapter One: All You Need to Know About the Fastdiet

Chapter Two: What, When, and How to Eat on a Fast Day

Chapter Three: The Nuts and Bolts of the Book

Chapter Four: Simple Breakfasts

Soft-Boiled Egg with Asparagus Spears

Lean Eggs and Ham

Strawberries with Ricotta, Black Pepper, and Balsamic

Smoked Salmon with Capers and Red Onion

Watermelon, Fresh Fig, and Prosciutto

Sliced Apple with Cinnamon Dip

Yogurt with Plum, Blanched Almonds, and Agave Nectar

Oatmeal with Jewel Fruits

Scrambled Eggs with Smoked Salmon

Chapter Five: Leisurely Breakfasts

Poached Eggs with Spinach, Portobello Mushroom, and Cherry Tomatoes

Shakshouka

Mushroom, Pepper, and Tomato Concassé with Thin Rye Crispbread

Fluffed Shrimp Omelet

Fast Day Muesli with Fresh Cherry or Strawberry Yogurt

High-Energy Breakfast

Japanese Breakfast Special

Beauty Breakfast Shake

Spiced Pear Porridge

Chapter Six: Simple Suppers

Ratatouille with Rye Toast

Beef Carpaccio with Lemon-Dressed Herbs

Standby Veggie Chili

Warm Puy Lentils with Tomatoes and Crumbled Feta

Young Yellow Squash with Feta, Lemon Zest, and Mint

Fast Day Tricolore Three Ways

Sashimi With Wasabi and Pickled Ginger

Tortilla Pizzetta Three Ways

Two-Egg Omelet Four Ways

Gravlax with Eggs

Crab and Artichokes

Super Simple Eggplant Curry

Red Pepper Hummus, Crudités, and Flatbread Dippers

Pesto Pronto Salmon with Ribbon Veggies

Salmon Four Ways

Smoked Trout and Celery Root with Horseradish Cream

Couscous with Lemon and Mirin Tofu

Chapter Seven: Vegetables

Broccoli Three Ways

Calabaza Con Acelgas

Chile Chard and Chickpeas with Roasted Garlic

Spicy Edamame

Mushrooms with Mozzarella, Pecorino, and Spinach

Dahl Four Ways

Bagna Cauda with Grilled Vegetables

Red Lentil Tikka Masala with Rye Barley Roti

Wild Mushrooms with Sage, Soft Poached Egg, and Parmesan

Hot Thai Stir-Fry

Triple Bean Stew with Vanilla

Shorbat Rumman

Roasted Vegetables with Spiced Balsamic Glaze

Spiced Baby Eggplant with Pomegranate Yogurt

Red Vegetable Goulash with Kohlrabi and Radish Salad

Hot, Sweet, and Sour Tofu

Chapter Eight: Fish

Oysters with Mignonette

Roast Monkfish with Fennel, Garlic, and Rosemary

Garlic Masala Shrimp

Ceviche with Cilantro Salad

Salmon Fillet Three More Ways

Vietnamese Sea Bass

Whole Baked Sea Bass with Lemongrass

Steamed Mussels in a Light Tomato Broth

Smoked Fish with Spinach and Poached Egg

River Cottage Fish Parcels with Asian Spices

Leek and Lemon Shrimp

Skewered Monkfish with Balsamic Coleslaw

Stir-Fry Lemongrass Shrimp with Shirataki Noodles

Allegra Mcevedy’s Scallops with Asparagus

White Fish Stew with Orange and Fennel

Seared Sesame Tuna Four Ways

Allegra Mcevedy’s Bake-in-the-Bag Fish with Preserved Lemon Couscous

Tuna Fagioli

Herring with a Spiced Almond Crust

Charred Squid with Lima Beans and Chile

Roasted Sardines with Moroccan Spices

Seared Mackerel on a Rainbow Salad

Chapter Nine: Meat & Poultry

Cumin-Scented Turkey Burgers with Tomato Salsa

Baked Pork Tenderloin with Fennel

Green Papaya Salad with Chargrilled Beef

Chicken Breast Eight Ways

Lemon-Scented Sticky Chicken with Roasted Veggies

Lightweight Cottage Pie

Sarah Raven’s Chicken Puttanesca

Lo-Lo Meatballs with Cavolo Nero

Lettuce Bowls with Shiitake Mushrooms and Hoisin Shredded Chicken

Warming Winter Stew

The Ginger Man’s Grilled Chicken

Chapter Ten: Soups

Fragrant Pho

Clear Tofu Broth

Roasted Red Pepper Soup

Red Velvet Soup

Summertime Special Soup

Carrot and Ginger Soup

Bloody Mary Soup

North African Spring Vegetable Broth

Spinach, Sorrel, and Nutmeg Soup

Everything-From-The-Garden Soup

Spanish Gazpacho

Green Gazpacho

Beet and Apple Soup with Horseradish

Shiitake Noodle Dashi

Skipper’s Soup

Skinny Bouillabaisse

Fast Day Minestrone

Debs’s Chicken Noodle Soup with Avocado and Cucumber

Chapter Eleven: Salads

Summer Cucumber Salad with Dill

Fennel, Cucumber, and Radish Salad with a Citrus Vinaigrette

Asparagus Salad with Red Onion and Grilled Mushroom

Penny’s Beet Salad

Pea, Shrimp, and Pea Shoot Salad

Sprouts Spectacular

Superfood Belly Buster

Greek Salad with Oregano and Mint

Simple Herb Salad with Warm Buttered Almonds

Winter Waldorf Salad

Spinach, Blueberry, and Walnut Salad with a Tarragon Vinaigrette

No-Potato Salade Niçoise

Watercress, Orange, and Almond Salad with Poppy Seed Dressing

Pink Leaves, Red Fruits, and Blue Cheese

Chapter Twelve: Flavor Savior Condiments

Cilantro and Chile Sauce

Green Herb Relish

Salsa Five Ways

Cucumber Raita

Tzatziki

Pesto Four Ways

Three Good Dressings

Dry Rubs

Wet Rubs

Chapter Thirteen: Fast Day Snacks

Meal Plans

500-Calorie Meal Plans for 4 Weeks

600-Calorie Meal Plans For 4 Weeks

Fast Day Calorie Countdown

Resources

Glossary

Acknowledgments

About the Authors

About Mimi Spencer and Dr. Sarah Schenker

Notes

Index

Copyright

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