Mexican Beef Soup

Mexican Beef Soup

½ White onion, coarsly chopped

1 medium carrot, coarsely chopped

4 oz lean beef stew meat

1 can (14 oz) diced tomatoes

2 cups beef broth

1 tsp cumin

½ cup frozen corn

1 oz unsweetened baking chocolate

Salt and pepper to taste

In medium, non stick saucepan, place onion, carrot and beef over high heat. Stir gently until browned, about 4-6 minutes. Add tomatoes and beef broth and cumin and simmer over low heat until tender, at least 30 minutes. Just before serving, remove from heat and  mix in frozen corn and chocolate.

Makes 2 servings.

Per serving: 270 calories, 28g Carbohydrates (12g sugar), 11g fat, 17g protein.

Split Pea Soup with Pine Nuts and Parmesan

Split Pea Soup with Pine Nuts and Parmesan

1 large onion, coarsely chopped

½ cup dried split peas, rinsed

3 cups ham or chicken stock

2 T pine nuts

1 oz shredded parmesan (about ¼ cup)

¼ tsp tarragon

Combine onion, peas and stock in a large pot. Cover and cook for 1.5 hours on low heat, or until peas are very soft. Blend with immersion blender or in small batches in standard blender. Place into two bowls and sprinkle one-half of parmesan and pine nuts on each portion.

Makes 2 servings.

Per serving: 257 calories, 31g Carbohydrates (7g sugar), 8g fat, 18g protein.

Pumpkin Pie Smoothie

Pumpkin Pie Smoothie

6oz (3/4 cup) Low-fat Greek yogurt

¼ cup canned pumpkin

1 medium banana

1 tsp pumpkin pie spice

1 tsp fresh ginger

1 cup ice

Makes 1 serving.

Per serving: 255 calories, 39g Carbohydrates (23g sugar), 4g fat, 19g protein.

Outside Magazine on Martin Berkhan

Outside Magazine on Martin Berkhan

Vancouver Sun Takes Note

Vancouver Sun covers the 5:2 diet

Soup: Black Eyed Peas and Celery

Black Eyed Peas and Celery

1 large onion, coarsly chopped

4 stalks celery, chopped into ¼ inch pieces.

1 T butter

2 oz (1/4 cup)diced ham

1 (14-oz) can black-eyed peas (drained and rinsed)

2 c chicken broth

1/4 tsp. thyme 

1/4 tsp. oregano

Over medium heat, melt butter in a saucepan. Add onions and celery and cook until soft (approximately 5 minutes). Mix in ham, black-eyed peas and broth and seasonings.   Cover and cook over low heat for 10 minutes, stirring occasionally.

Makes 2 servings.

Per serving: 291 calories, 45g Carbohydrates (6g sugar), 7g fat, 19g protein.

 

Welcome!

 Here you will find filling low calorie recipes for intermittent fasting. These emphasize low caloric density (high volume), lower carbohydrate and whole food ingredients.  They are high-protein, high-fiber and usually quick to prepare. Coming in at 200-300 calories, they are perfect for the 5:2 diet and other fast days.

Many people who are using intermittent fasting to improve their health or lose weight will get great results from not actually fasting but by having very low calorie days, around 500-600 calories. These recipes will enable you to find have two filling meals a day (the serving sizes are very generous) and still pursue this path.