4 fast and wholesome recipes from The Quick 800 Straightforward

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It was the best-selling diet book that got Australia to eat 800 calories (3350 kilojoules) a day. The Fast 800 from Dr. Michael Mosley promoted rapid weight loss by limiting people’s energy intake and encouraging them to fast for specific intervals.

Now Dr. Clare Bailey – GP and Dr. Mosley’s wife – and food writer Justine Pattison, published a companion book called The Fast 800 Easy, a collection of 130 new, no-fuss recipes for your 800-calorie fasts and overall healthy diet.

The dishes are based on the Mediterranean style of eating and include many vegetarian and family-friendly options, often with pantry or freezer clips. Here is an example to try and enjoy.

The new book by Dr. Clare Bailey and Justine Pattison. Photo: Delivered

Low-carb sausage “Lasagne”

This simple low-carb “lasagna” was made during a brilliant Zoom session when we had to develop a dish with certain ingredients. This included sausages, canned tomatoes, and spinach. We skipped the starchy lasagna sheets and used layers of zucchini instead.

INGREDIENTS

  • 6 high quality sausages (approx. 400g total weight)
  • 2 medium onions, peeled and finely chopped
  • 2 cloves of garlic, peeled and finely chopped
  • 1 teaspoon dried oregano
  • 1 × 400 g can chopped tomatoes
  • 250 g young spinach leaves
  • 2 medium-sized zucchini, cut lengthways and cut into strips 3-4 mm thick
  • good pinch of ground nutmeg
  • 200 g full fat cream fraiche
  • 40 g parmesan, finely grated

METHOD

  1. Preheat the oven to 180 ° C (200 ° C conventional).
  2. Make a flat, flame-retardant casserole over medium heat. Squeeze the sausages in small pieces out of the shell and into the pan. Add the onions and saute them, stirring, for 10 minutes or until the onion is tender and the sausages are lightly browned. Add the garlic and oregano and cook for a few seconds. Add the tomatoes to the pan and simmer for 5 minutes, stirring regularly, until thick.
  3. Place the spinach in a colander in the sink and pour freshly boiled water over it until it becomes soft. Otherwise, you can soften it in the microwave. Let it stand until cool enough, then pinch the leaves together to remove as much water as possible.
  4. Take the casserole off the stove and season well. Place the zucchini slices over the sausage mixture and top with the spinach leaves.
  5. Stir the nutmeg into the creme fraiche and spread it over the spinach – you don’t have to be too tidy. Sprinkle with parmesan and season with more ground black pepper. Bake for 20-25 minutes or until they begin to brown.
  6. Take out of the oven and serve with a large green salad.

Tip: Avoid cooking this dish for longer than stated as the zucchini will release more liquid as it bakes.

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Sweet chili salmon with edamame

This is incredibly easy to throw together – delicious comfort food with lots of flavor to lift the mood. You also get a healthy burst of omega-3 fish oils. On a slow day, you can serve it with a small serving of whole grain or soba noodles.

INGREDIENTS

  • 1 tbsp olive or rapeseed oil
  • 200 g frozen edamame, baby beans or peas
  • 1 × 320-350 g pack of stir-fried vegetables
  • 160 g hot smoked salmon with sweet chilli or hot smoked or poached salmon, skin removed, peeled off into large pieces
  • 1 tbsp dark soy sauce for serving
  • Dash Sriracha or Tabasco (optional) to serve

METHOD

  1. Heat the oil in a large pan or in a wok over high heat. Add the edamame and cook for 1 minute or until it starts to thaw. Add the mixed vegetables and sauté for 3 minutes.
  2. Add the salmon to the pan and cook for 1-2 minutes or until hot. Turn everything carefully to avoid breaking the fish too much.
  3. Serve in warm bowls with soy sauce and Sriracha or Tabasco.

Tip: Edamame beans can be found in the frozen food section of larger supermarkets. Select the beans that are already in bowls.

Served: 2

Quiche without a crust made from feta, peas and mint

This light and minty, crustless quiche is lifted by the salty feta. Perfect for a packed lunch that can be kept in the refrigerator for up to two days. Serve warm or cold with a lightly dressed mixed salad.

INGREDIENTS

  • 1 teaspoon olive or rapeseed oil for greasing
  • 200 g feta, cut into approx. 1.5 cm cubes
  • 200 g frozen peas, thawed
  • 4 spring onions, sliced ​​and finely chopped
  • 6 large eggs
  • 200 g full fat cream fraiche
  • 1 heaping tablespoon of finely chopped fresh mint

METHOD

  1. Preheat the oven to 180 ° C (200 ° C conventional) and lightly oil a flat, round 20 cm ceramic pie or quiche pan. It should be about 4 inches deep.
  2. Put the feta and the peas in the bowl and sprinkle over the spring onions.
  3. Whisk the eggs and crème fraiche in a bowl, stir in the mint and season well with ground black pepper. (You probably won’t need salt as the cheese is already salty.)
  4. Pour the egg mixture over the feta and peas and bake for about 35-40 minutes or until firm. (Test by inserting the tip of the knife into the center – there should be no more liquid.)
  5. Let the quiche cool for a few minutes before cutting into wedges for serving.

Tip: Quickly thaw the peas by placing them in a colander and slowly pouring just boiled water over them. Drain well.

Served: 6th

Baked nectarines with blackberries

This is one of our favorite summer desserts. It’s incredibly easy to make and can be served hot or cold. It also makes a nice, fruity breakfast, served with yogurt and a sprinkling of sugar-free granola.

INGREDIENTS

  • 4 ripe nectarines or peaches, halved and stoned
  • 150 g fresh or frozen blackberries
  • 2 tbsp almond flakes (approx. 15 g)

METHOD

  1. Preheat the oven to 180 ° C (200 ° C conventional).
  2. Place the nectarine or peach halves side up in a small, flat baking dish or can. Sprinkle over 6 tablespoons of cold water. Scatter over the blackberries and flaked almonds. Cover the bowl with foil and bake for 30 minutes.
  3. Remove the foil and bake for another 5-10 minutes or until the almonds are lightly toasted and the nectarines are very soft.
  4. Serve warm or cold with full-fat Greek yogurt (20 calories per tablespoon) or crème fraiche (57 calories per tablespoon).

Tip: If you don’t have blackberries, use raspberries instead.

Served: 4th

This is an edited excerpt from The Fast 800 Easy by Dr. Clare Bailey and Justine Pattison, Simon & Schuster Australia, MSRP $ 35. Photography: Smith & Gilmour. Buy now