Recipes from Fast Your Way to Wellness

Fast Your Way to Wellness

by Lee Holmes

A simple, supportive and sustainable approach to intermittent fasting (IF), featuring balanced meals that use nutritious unrefined wholefoods to boost energy.

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SIMPLE SAAG CHICKEN CURRY

Fast-Way-Wellness-Chicken-Curry

Serves 4

Spinach has been smoothied way too much. The time has arrived to return this superstar ingredient to its cooked form, gently softened, so its many vitamins and minerals can be easily absorbed through your digestive system. This curry will do just the trick.


1 teaspoon extra virgin
olive oil
400 g (14 oz) skinless chicken breast fillets, cut into strips
1 brown onion, sliced
2 garlic cloves, finely chopped
400 g (14 oz) tinned diced tomatoes
250 g (9 oz/) baby English spinach leaves
1 teaspoon grated ginger
1 teaspoon grated fresh turmeric or ground turmeric
1 teaspoon ground cumin
1 teaspoon chilli flakes
pinch of ground cinnamon
6 curry leaves
150 ml (5 fl oz) almond milk
2 tablespoons coconut flour
2 tablespoons chopped coriander (cilantro), to serve (optional)

Heat a few drops of the oil in a medium frying pan over high heat, add the chicken, onion and garlic, then cook, stirring frequently, for 5 minutes. Add the remaining ingredients except the coriander, stir well, then cover and cook for 15 minutes, or until the chicken is cooked through.

Remove the lid and simmer for a further 2–3 minutes, to let the curry thicken.

Serve topped with the coriander (if using).

 

Download printable recipe (PDF)

 

GINGER & CORIANDER FISH FILLET

Fast-Way-Wellness-Gingerfish

Serves 1

Fish is one of my favourite fasting ingredients, and there are so many ways you can bring it to life. This Asian-inspired combination of thermogenic ginger, detoxifying coriander, immune-boosting garlic and metabolism-elevating coconut is a truly tantalising way to dress up your seafood.

1 garlic clove, finely chopped
1 tablespoon finely chopped coriander (cilantro), plus extra to serve
1 teaspoon finely grated ginger
2 teaspoons coconut cream
125 g (41/2  oz) white fish fillet (such as barramundi or cod)
1 tablespoon lime juice
rocket (arugula), to serve (optional)


Preheat the oven to 200°C (400°F).

In a small bowl, combine the garlic, coriander and ginger. Add the coconut cream and mix well.

Add the fish and the lime juice to the bowl with the garlic mixture, ensuring the fish is well coated in marinade. Cover and refrigerate for 15 minutes.

Lay the fish on a 30 cm (12 in) square sheet of baking paper. Loosely seal the fish in the parcel, then place on a baking tray and bake for 15 minutes
or until cooked through.

Serve topped with the extra coriander and rocket (if using).

Note: This fish can also be cooked with a drop of oil in a frying pan on the stovetop over medium–low heat if preferred.

 

Download printable recipe (PDF)

 

CHIA, BERRY & YOGHURT DESSERT

Fast-Way-Wellness-Chia-Berry

Serves 1

You’ll need a 475 ml (161/2  fl oz) mason jar or similar to carry and serve this scrumptious healthy treat.

200 ml (7 fl oz) coconut water
1/2  teaspoon vanilla bean paste or alcohol-free vanilla extract
pinch of Celtic sea salt
1 teaspoon rice malt (brown rice) syrup
2 tablespoons chia seeds
80 g (23/4  oz/1/2  cup) berries of your choice
70 g (21/2  oz/1/4  cup) full-fat plain yoghurt or coconut yoghurt

Combine the coconut water, vanilla, salt and rice malt syrup in a small bowl, mixing well. Put the chia seeds in your jar, then pour in the coconut water mixture and stir well with a fork. Put the lid on the jar and refrigerate for 30 minutes, or overnight.

Once the chia seeds have absorbed all the liquid, top with a layer of berries and another of yoghurt and take to work with you.

Refrigerate until lunchtime.

 

Download printable recipe (PDF)