Intermittent Fasting – Healthy Lifestyle Recipes Part One
In one of my recent blogs, I mentioned that I should, perhaps, share some of my intermittent fasting (IF) recipes with you, so here goes!
By Cindy Pivacic.
Firstly, I would like to say that I did not deprive myself of any foods or treats. I focussed mainly on my calorie intake, and my healthy food was almost secondary. I did not become obsessed with changes, but I did swap out foods for a healthier option in many instances.
I will cover breakfast, lunch, dinner, dessert and snack options. I will do breakfast and lunch in one blog and a second blog with dinner, dessert and snacks. If it gets lengthy, I may have to split it into three blogs. Just saying I can get a bit carried away!
TIP: Invest in a small food scale and an airfryer.
RECIPES – HEALTHIER OPTIONS
(Egg/Yoghurt/Kefir/Banana/Protein Powder) There are many options to make oats, sweet or savoury.
Sweet: 80gm Oats – 1tsp crushed flaxseed – 1tsp Chia Seed – ½ Scoop Protein Powder (I prefer chocolate) OR 1tsp peanut butter – either a sliced banana OR 1tsp honey – ¼ tsp cinnamon – ¼ cup yoghurt (I use full cream) /// No need to cook oats!! I boil water and pour over enough to soak and add ingredients, and then yoghurt, done.
Savoury: 80gm Oats – 1 egg OR 2 egg whites (Getting in your protein) – ‘cook oats as above. – stir in your egg/s and microwave until cooked. You can add salt pepper, or as in my case, I add chilli sauce. Don’t pull your nose up until you have tried it. Add a poached/boiled egg or some salsa and baby spinach. Add green peppers, mushrooms, or black beans with sliced avocado.
There are many options, so try working on your preferences.
Bran is high in fibre, and you can either add/substitute with some of your oats or add some fruit (banana, strawberries, blueberries, raspberries, apple, and mango).
Buckwheat is neither a grain nor a wheat. Buckwheat is packed with nutrients, high in protein and is gluten-free. Buckwheat, in reality, is a plant that forms a starchy seed, used like cereal or rice. I use this as rice, ‘mashed potato,’ or cereal with yoghurt as per my oats options above.
I often make a mushroom, onion and ‘sour’ yoghurt sauce as a side dish buckwheat topping. Available in several grocery stores that sell loose scoops. Read more here: https://wb.md/45lBMFB
1 medium-large ripe banana
2 large eggs
1/3 cup Oats Flour (take your preferred oats and run it through your blender/smoothie maker)
¼ tsp baking powder
¼ tsp cinnamon (optional)
Makes 4 – 5 flapjacks
- In a bowl, mash the banana with a fork.
- Whisk the eggs and add to the bananas. Mix until well combined.
- Add oats, and whisk until blended.
- Heat a pan over medium heat and add vegetable oil. (I generally take a piece of wax paper and swipe it through better and swish it around the pan).
- Pour a ¼ of the batter into the warm pan and cook until golden brown per side.
Top with a generous dollop of full-cream yoghurt, fresh mixed berries.
Frittata – I do mine in a silicon bowl in my airfryer (if you haven’t got one yet, get one, best investment for IF). Can be popped into a microwave or oven. Use two eggs and mix some or a couple of these. Add onion, tomato, baby spinach, mushrooms, mixed vegetables (avoid high-carb options such as corn), kimchi, and chakalaka (ensure it’s nicely drained). Add a slice of 70cal toasted bread for a filling meal.
Scrambled – Add either 2Tbls of full-cream yoghurt or 2Tbls cottage cheese and plop onto two slices of 70cal brown bread (no butter/margarine required), and add to that a ¼ tsp Bovril/Marmite or whatever your preference is and enjoy.
Boiled – Slice your boiled egg, mash avocado and basil and top all this with a slice of seeded bread for a wholesome lasting breakfast. FYI: You can ‘boil’ eggs in your airfryer!! Put eggs in as is, depending on how soft or hard you prefer your eggs, and your settings, anything from nine to fourteen minutes. It may be a trial-and-error situation until you find the perfect timing, but I do mine at 120°C for thirteen minutes.
Poached – I don’t do poached eggs at home, but it is one of my go-to egg choices when I have breakfast at a restaurant, mainly because I enjoy them and am too lazy to make myself. When eating out, it is a healthier option.
Omelette – Much like the frittata, you can add the same ingredients, but if you are looking at a higher protein option on a particular day, try adding baked beans, yoghurt/cottage cheese (mix with beans after draining a bit of the sauce off) chilli and baby spinach. If you don’t like BB, try mashed chickpeas (tinned), season to your taste with salt and pepper or dukkha, and add the yoghurt/cottage cheese to the chickpeas to form a pâté.
Toast is always a go-to for me when rushing off somewhere. There are many healthy low-calorie options such as avocado, cream cheese, scrambled egg (microwave) with light mayo, hummus, sugar and salt-free peanut butter, add some banana, and you’re good to go until your next more filling meal. Use Low Cal 70% Brown bread, available in most grocery stores or for a fuller feeling, go for seeded bread.
A favourite, on occasion, is a cheese and onion or tomato toastie in the airfryer. Two slices of 70cal brown bread, buttered on the outside. Make sure your buttered side is facing outwards so it gets brown and crunchy. On the dry side add your filling and toast on high for about seven minutes, flip and do another seven minutes.
Well, there goes my plan to give you breakfast and lunch in one blog! See you for lunch next.
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