Tabla de contenidos para Intermittent Fasting en Intermittent Fasting

Intermittent fasting is pretty simple. You reduce the window of time you have to consume your daily food intake to allow your body to repair, rejuvenate and function at its best. For example, your intermittent fasting schedule could look like this: Each day, you could take 8 hours to consume your foods for the day, then you fast for the remaining 16. You’d eat your first meal at 10am, and finish with your last meal by 6pm. There are no calorie restrictions or forbidden foods (we said it was simple!), but you are more likely to see great results if you make healthy choices most of the time, like the delicious hand-picked recipes in this book. Plus, the plan is an easy one compared to other popular diets, so you’re…

GRILLED EGGPLANT BRUSCHETTA WITH HAZELNUT TOPPING active time 30 minutes start to finish 35 minutes makes 8 8 baby eggplants¼ cup olive oil1½ tablespoons balsamic vinegar1 tablespoon honey1 loaf sourdough bread (14 ounces)2 tablespoons trimmed red garnet or other microgreens2 teaspoons lemon zest HAZELNUT TOPPING ¾ cup skinless hazelnuts2 large cloves garlic, crushed1½ tablespoons lemon juice2 teaspoons red wine vinegar¼ cup olive oil¾ cup water 1. Slice each eggplant lengthways. Brush with 2 tablespoons oil on both sides; season. Cook on a heated indoor grill pan our outdoor grill over medium-high heat for 3 minutes each side or until cooked through. Transfer to a bowl, add vinegar and honey; toss to coat. 2. Cut rounded ends off the bread; reserve for Hazelnut Topping. Cut remaining bread into 8 thick slices;…

Intermittent fasting is a simple diet plan that reduces the window of time you consume your daily food intake to allow your body to rejuvenate and function at its best. When you aren’t eating, the body goes into rest and repair mode, and it uses more of your stored energy supplies to burn off fat and lose weight! But don’t worry—you won’t be in “starvation mode” like other popular diets. You’ll eat several times a day with no calorie restrictions, so you’ll feel satisfied as you drop the pounds. More good news: The benefits of intermittent fasting aren’t limited to weight loss! Studies have shown that you’ll feel better, have more energy, minimize muscle loss, manage your blood sugar, support your heart and brain health, reduce inflammation and help prevent…

Based on the theory that our bodies are designed for periods of eating followed by periods of fasting, intermittent fasting is a dietary pattern that reduces the window of time you have to consume your daily food intake to allow your body to repair, rejuvenate and function at its best. HOW DOES INTERMITTENT FASTING WORK? When combined with a healthy diet and lifestyle, intermittent fasting is an effective approach to weight loss and maintenance, especially for those at risk of diabetes. There are a variety of ways you can implement intermittent fasting. However, one of the most common types follows a 16:8 principle, where you give yourself a daily window of time to consume your meals. Each day, you consume your daily intake of food within an 8-hour period. This…

SWEET POTATO BURGERS active time 35 minutes start to finish 1 hour + refrigeration makes 6 ⅓ cup quinoa flakes¼ cup milk1 small zucchini, grated coarsely1 small purple carrot, grated coarsely1 small red onion, grated coarsely12½ ounces ground turkey or ground chicken1 tablespoon finely chopped fresh flat-leaf parsley1 large sweet potato, unpeeled Cooking spray2 tablespoons extra virgin olive oil1 large tomato, sliced thinly3 ounces trimmed watercress1 small red onion, extra, sliced thinly1 tablespoon sesame seeds, toasted GREEN TAHINI ¼ cup tahini2 tablespoons fresh flat-leaf parsley leaves2 tablespoons lemon juice1 tablespoon extra virgin olive oil1 small clove garlic, crushed 1. Preheat oven to 400°F. Grease and line two large oven trays with parchment paper. 2. Combine quinoa flakes and milk in a small bowl; stand for 10 minutes. 3. Combine zucchini,…

SWEET POTATO TUNA PATTIES WITH SPICY HUMMUS active time 40 minutes start to finish 40 minutes + refrigeration serves 4 1 pound sweet potatoes, peeled, cut into ¾-inch pieces1 green onion, sliced thinly¼ cup coarsely chopped fresh cilantro leaves2 tablespoons pepitas (pumpkin seed kernels)4 ounces canned tuna in water, drained1½ tablespoons olive oil4 pita breads (1½ ounces each), toasted1½ ounces baby spinach leaves Lemon cheeks, to serve SPICY HUMMUS 1 can (15 ounces) chickpeas (garbanzo beans), drained, rinsed1 clove garlic, crushed½ teaspoon crushed red pepper flakes2 teaspoons ground cumin1 tablespoon lemon juice1½ tablespoons olive oil¼ cup water 1. Place sweet potatoes in a medium microwave-safe bowl; cover. Microwave on HIGH 100% for 6 minutes, stirring, every 2 minutes, or until very tender. Add green onion, cilantro and pepitas, season; mix…

SPICED WHOLE CAULIFLOWER active time 10 minutes start to finish 45 minutes serves 4 Make Baked Whole Cauliflower (at right), using stock. Omit remaining ingredients; instead process ¼ cup soft butter, 1 small chopped onion, 2 teaspoons garam masala, 1 teaspoon each ground turmeric and ginger, and 4 halved cloves garlic until smooth. Brush over cauliflower. Bake as directed. Top with 2 tablespoons fresh cilantro leaves. BAKED WHOLE CAULIFLOWER active time 10 minutes start to finish 45 minutes serves 4 Preheat oven 400°F. Cut a cross in base of a 2¾-pound cauliflower. Place in large, heavy-based casserole dish or roasting pan. Pour 1 cup vegetable stock or dry sherry into dish. Combine ¼ cup melted butter, 1 teaspoon smoked paprika, 1 crushed clove garlic and ¼ cup finely grated Parmesan…

FRUIT & NUT CHOCOLATE CLUSTERS active time 15 minutes start to finish 15 minutes + refrigeration makes 12 Melt 3 ounces chopped dark chocolate (85% cocoa) in a medium heatproof bowl over a saucepan of simmering water. Remove from heat; stir in ½ cup dried blueberries, ½ cup chopped seeded fresh dates, ½ cup coarsely chopped dried figs, ½ cup golden raisins and ¼ cup chopped roasted pistachios. Drop spoonfuls of mixture in clusters on a parchment-paper lined oven tray. Sprinkle with ¼ cup chopped roasted pistachios. Refrigerate until firm. CHOCOLATE-DIPPED STRAWBERRIES active time 10 minutes start to finish 15 minutes + cooling makes 12 Preheat oven to 350°F. Roast ⅓ cup walnuts on an oven tray for 5 minutes or until golden. Chop coarsely; cool. Melt 2½ ounces chopped…

DATE & RASPBERRY active time 20 minutes start to finish 20 minutes + refrigeration makes 25 Grease and line base and sides of a 8-in square cake pan with parchment paper. Process 2¼ cups pecans until finely chopped. With motor operating, add 2¼ cups fresh seeded dates, ⅓ cup raw cacao powder, 3 teaspoons water and 1½ teaspoons coconut oil; process until mixture comes together. Press mixture evenly into pan; level with a palette knife. Refrigerate for 1 hour or until firm. Drizzle with 1½ ounces melted 70% dark chocolate; top with 2 ounces raspberries. Cut into 25 squares. CRUNCHY WALNUT active time 20 minutes + refrigeration start to finish 20 minutes makes 25 Grease and line base and sides of a 8-in square cake pan with parchment paper. Process…