Category Archives: Book Review

Gluten-Free & Dairy-Free Intermittent Fasting

EFS Salmon Quinoa

Intermittent fasting hit the headlines last year, and hit fever pitch when Horizon broadcasted a programme by Dr Michael Mosley called Eat, Fast and Live Longer, which was watched by two and a half million people. IF is based on the premise that short periods of fasting enable you to shift weight and change shape – but the really incredible thing is that apparently it can radically transform your health as well. Scientific research shows that this age-old practice (dating back to the Ancient Greeks, as well as yogic traditions) of fasting for short breaks of time lowers the levels of a hormone called IGF-1 (Insulin-Like Growth Factor) and, in doing so, protects you from some of the major diseases, including cancer. It has also been shown that IF has potent anti-ageing benefits, and helps reduce inflammation which, in turn, helps with conditions such as eczema and asthma.

It’s a diet that is extremely easy to put into practice. There are 3 types of IF. You can follow the 16/8 plan – and eat healthily for 8 hours and fast for 16 (in other words either skip breakfast or dinner). Or you can try the 5/2 plan – and eat healthily for 5 days of the week and follow a 500-calorie diet for the other two. The final plan is the most full-on and least popular of all the plans – whereby you fast for one day and then eat healthily for the next. This is called alternate day fasting.

Sounds simple? It is! And that’s probably the main reason why it has become so popular so quickly. You choose the plan that seems right for you and then simply fast when you’re meant to. And when you’re not fasting, you eat healthily. A few IF diet books have been published recently, including one called Eat, Fast, Slim by Amanda Hamilton. The beauty of Amanda’s book is that she shows you all the types of fasting but also shows you how to ensure it’s a superhealthy diet for you. It’s important to ensure that you balance the types of food you’re eating, and especially that you get enough protein and nutrients during the plan. Amanda explains the diets, and explains what you’ll get out of them. And then gives you Fasting Plans and a whole load of mouth-watering recipes.

I tried the Grilled Salmon with Harissa Quinoa and it was delicious. The lime-zesty salmon along with the harissa-spicy quinoa was a great combination. And the colours and textures of the food were lovely. Hmmm I think I might even try this IF dieting!

gluten-free, dairy-free, yeast-free, egg-free, soya-free, nut-free, seed-free

Serves 1     Preparation time 5 minutes     Cooking time 15 minutes

Ingredients:

  • 140g/5oz salmon fillet
  • zest and juice of ½ lime
  • 40g/1½oz/scant ¼ cup quinoa
  • 1 tsp olive oil, plus extra for brushing
  • 3 spring onions, white part only, thinly sliced
  • ¾ courgette, diced
  • 1 tsp harissa paste
  • 2 tbsp chopped coriander leaves
  • lime wedge, to serve
  1. Put the salmon on a plate and rub the lime zest over the flesh, then sprinkle with half the lime juice. Cover with cling film and leave to marinate at room temperature for 5 minutes.
  2. Put the quinoa in a sieve and rinse well under cold running water. Put it in a saucepan and cover with 160ml/5¼fl oz/2⁄3 cup boiling water. Bring to the boil, then reduce the heat and simmer for 15 minutes.
  3. Brush the grill rack with oil and preheat the grill to medium. Put the salmon on the grill rack and grill for 5–6 minutes on each side or until cooked through and the flesh is opaque.
  4. Meanwhile, heat the oil in a nonstick frying pan over medium heat. Add the spring onions, courgette and harissa paste, and cook for 2–3 minutes, stirring frequently, until the vegetables start to soften. Remove the pan from the heat, add the quinoa and its cooking liquid and toss to coat with the harissa. Cover with a lid and leave to stand for 5 minutes or until all the liquid has been absorbed, then fluff up with a fork and stir in the coriander and remaining lime juice.
  5. Serve the salmon with the quinoa and a lime wedge on the side for squeezing over.

Gluten-Free & Dairy-Free Intermittent Fasting

EFS Salmon Quinoa

Intermittent fasting hit the headlines last year, and hit fever pitch when Horizon broadcasted a programme by Dr Michael Mosley called Eat, Fast and Live Longer, which was watched by two and a half million people. IF is based on the premise that short periods of fasting enable you to shift weight and change shape – but the really incredible thing is that apparently it can radically transform your health as well. Scientific research shows that this age-old practice (dating back to the Ancient Greeks, as well as yogic traditions) of fasting for short breaks of time lowers the levels of a hormone called IGF-1 (Insulin-Like Growth Factor) and, in doing so, protects you from some of the major diseases, including cancer. It has also been shown that IF has potent anti-ageing benefits, and helps reduce inflammation which, in turn, helps with conditions such as eczema and asthma.

It’s a diet that is extremely easy to put into practice. There are 3 types of IF. You can follow the 16/8 plan – and eat healthily for 8 hours and fast for 16 (in other words either skip breakfast or dinner). Or you can try the 5/2 plan – and eat healthily for 5 days of the week and follow a 500-calorie diet for the other two. The final plan is the most full-on and least popular of all the plans – whereby you fast for one day and then eat healthily for the next. This is called alternate day fasting.

Sounds simple? It is! And that’s probably the main reason why it has become so popular so quickly. You choose the plan that seems right for you and then simply fast when you’re meant to. And when you’re not fasting, you eat healthily. A few IF diet books have been published recently, including one called Eat, Fast, Slim by Amanda Hamilton. The beauty of Amanda’s book is that she shows you all the types of fasting but also shows you how to ensure it’s a superhealthy diet for you. It’s important to ensure that you balance the types of food you’re eating, and especially that you get enough protein and nutrients during the plan. Amanda explains the diets, and explains what you’ll get out of them. And then gives you Fasting Plans and a whole load of mouth-watering recipes.

I tried the Grilled Salmon with Harissa Quinoa and it was delicious. The lime-zesty salmon along with the harissa-spicy quinoa was a great combination. And the colours and textures of the food were lovely. Hmmm I think I might even try this IF dieting!

gluten-free, dairy-free, yeast-free, egg-free, soya-free, nut-free, seed-free

Serves 1     Preparation time 5 minutes     Cooking time 15 minutes

Ingredients:

  • 140g/5oz salmon fillet
  • zest and juice of ½ lime
  • 40g/1½oz/scant ¼ cup quinoa
  • 1 tsp olive oil, plus extra for brushing
  • 3 spring onions, white part only, thinly sliced
  • ¾ courgette, diced
  • 1 tsp harissa paste
  • 2 tbsp chopped coriander leaves
  • lime wedge, to serve
  1. Put the salmon on a plate and rub the lime zest over the flesh, then sprinkle with half the lime juice. Cover with cling film and leave to marinate at room temperature for 5 minutes.
  2. Put the quinoa in a sieve and rinse well under cold running water. Put it in a saucepan and cover with 160ml/5¼fl oz/2⁄3 cup boiling water. Bring to the boil, then reduce the heat and simmer for 15 minutes.
  3. Brush the grill rack with oil and preheat the grill to medium. Put the salmon on the grill rack and grill for 5–6 minutes on each side or until cooked through and the flesh is opaque.
  4. Meanwhile, heat the oil in a nonstick frying pan over medium heat. Add the spring onions, courgette and harissa paste, and cook for 2–3 minutes, stirring frequently, until the vegetables start to soften. Remove the pan from the heat, add the quinoa and its cooking liquid and toss to coat with the harissa. Cover with a lid and leave to stand for 5 minutes or until all the liquid has been absorbed, then fluff up with a fork and stir in the coriander and remaining lime juice.
  5. Serve the salmon with the quinoa and a lime wedge on the side for squeezing over.

Gluten-Free & Dairy-Free Kale Salad with Toasted Seeds

Nourish Kale

In my role at the publishers DBP, I have been working on a book that has just come out – Nourish: The Cancer Care Cookbook. Written by the team at Penny Brohn Cancer Centre and nutritionist Christine Bailey, it shows you how to create delicious meals, snacks and drinks that are packed with nutrients to support your body if you have cancer.

The introduction to the book explains the role of nutrition in protecting against cancer, helping to alleviate some of the symptoms, and forming a crucial part of any cancer treatment programme. And then there are recipes for shakes, juices, smoothies and breakfasts, soups and light meals, main meals, desserts and baked treats. There are also recipes that are designed specifically to help with the common side effects of treatment. The recipes are easy and quick to prepare, and highly nutritious.

We tried this simple kale salad. I wanted to try it because I’m always looking for ways to make kale taste good. I find it unappetising and bitter, but I know that it’s supergood for you! (Kale is packed with flavonoids – antioxidants that help lower inflammation and protect against cell damage. This cruciferous super-food is also rich in glucosinolates, which can play a primary role in protection against many forms of cancer.) The combination of the tamari-toasted seeds with the avocado/lemon dressing sounded good. And it really was! I served this with steamed fish and it was a great success.  (And by the way, it’s worth making up a batch of the toasted seeds and keeping them for a snack.)

gluten-free, dairy-free, egg-free

Serves 4
Preparation time 10 minutes
Cooking time 3 minutes

Ingredients:

  • 250g/9oz kale, large stems discarded, leaves roughly chopped
  • 1 tsp garlic salt (optional)
  • 1 tbsp nutritional yeast flakes (optional)
  • 1 ripe avocado, pitted and peeled
  • 3 tbsp lemon juice
  • ½ tsp ground cumin
  • 1 tbsp olive oil or flaxseed oil
  • 2 tsp tamari
  • 200g/7oz/1⅓ cups cherry tomatoes, cut in half
  • 1 handful of alfalfa sprouts

Toasted seeds and nuts:

  • 2 tbsp pine nuts
  • 6 tbsp mixed seeds, such as sunflower seeds, pumpkin seeds and hemp seeds
  • 2 tbsp tamari
  1. To make the toasted seeds and nuts, put them in a dry frying pan over medium heat and lightly toast for 1 minute, stirring. As they begin to colour, pour over the tamari and stir to combine. Stir for 1–2 minutes until crisp. Leave to cool.
  2. Put the kale into a large bowl and sprinkle over the garlic salt and yeast flakes, if using. Massage with your hands to allow the kale to soften. Put the avocado, lemon juice, cumin, oil and tamari into a blender or food processor and process until smooth. Mix into the kale so that it is thoroughly coated. Stir in the tomatoes and sprinkle over the alfalfa sprouts and toasted seeds and nuts, then serve. (Store in the fridge for up to 2 days.)

Nutritional Information per serving
Protein 9.8g, Carbohydrates 7.8g of which sugars 4.8g, Fat 24.3g of which saturates 3.1g, Kcals 289