Innholdsfortegnelse for 500 calorie Issue 1 - 2018 i Woman's Weekly

Whether you’re a 5:2 fan or giving Intermittent Fasting a go for the first time, it’s never been easier to lose weight this way! Using the latest research on fasting diets we’ve made it easier to eat more calories than before, on your twice-weekly fast days, but still lose weight! We’ve also added a wider range of more flexible recipes so you choose how many calories you eat at each meal. So whether you prefer grazing on small 150-cal dishes all day long, or saving yourself for a super-filling supper, there’s something for everyone. We’ve even got juices, super low-cal desserts and some suggestions of on the go food for when you’ve not time to cook. Fasting days have never been so easy – or tasty! GOOD LUCK WITH THE…

KEFIR FRUIT & BRAN BOWL SERVES 1, READY IN 5 MINS •  50g hulled strawberries, sliced•  30g peeled kiwi, sliced•  75g kefir (1.5% fat, such as Lowicz Kefir Yoghurt Drink from Tesco)•  20g pomegranate seeds•  5g All-Bran) METHOD 1 Arrange the prepared strawberries and sliced kiwi in the base of a small serving dish. 2 Spoon over the kefir, covering the fruit, and then scatter with the pomegranate seeds and All-Bran flakes. Serve immediately. Fresh herb omelette with spinach SERVES 1, READY IN 5 MINS •  1 medium egg•  1tbsp chopped fresh herbs, such as parsley, dill and chervil•  Salt and pepper•  Frylight Olive Oil spray•  15g baby spinach leaves, to serve METHOD 1 Whisk the egg with the chopped herbs and a pinch of salt and pepper. 2 Spray…

EASY EGGS WITH BUBBLE & SQUEAK SERVES 4. READY IN 45 MINS. •  400g potatoes, peeled and chopped•  400g parsnips, peeled and chopped•  300g greens, shredded•  2tbsp wholegrain mustard•  1tbsp oil•  4 eggs METHOD 1 Bring the potatoes and parsnips to the boil in a pan of cold water, simmer for 5 mins, drain, then mash. 2 Microwave the greens in a bowl with 2tsp water covered with cling film for 1 min, then squeeze out excess water. 3 Mix with the mash and the mustard, and shape into patties. Heat the oil in a frying pan and gently cook for 5 mins on each side. 4 Meanwhile, fry the eggs. Serve the patties topped with an egg. Deli Omelette SERVES 4. READY IN 30 MINS. •  4tbsp peperonata (sweet…

SUMMER BERRY PUDDING SERVES 2. READY IN 15 MINS. PLUS CHILLING. •  200g frozen summer fruits•  15g white sugar with stevia•  ½ tsp vanilla bean paste (optional)•  2 slices Kingsmill 50/50 No Crusts•  2tsp reduced-fat crème fraiche METHOD 1 Place the summer fruits in a saucepan with the sugar and vanilla bean paste, if using. Place over a low heat for 5-10 mins, or until the fruit has defrosted and is beginning to soften, and the sugar has completely dissolved. 2 Cut 2 discs from each slice of bread, approximately 5-6cm depending on the size of the small glass tumbler being used. (Handy tip: make the remaining bits of bread into breadcrumbs and freeze for future use). Place 1 disc in the base of each tumbler. 3 Strain the summer…

VANILLA PORRIDGE SERVES 1, READY IN 5 MINS •  20g gluten-free jumbo oats•  100ml almond milk•  A pinch each cinnamon, ginger and turmeric•  1tsp vanilla essence•  1tsp maple syrup or honey•  1 apple•  1tsp raisins•  1tsp coconut yogurt METHOD 1 Put the jumbo oats into a large microwave-safe bowl with the almond milk and spices. Stir in the vanilla essence and maple syrup or honey. Microwave for 2 mins. 2 Use a julienne peeler or coarsely grate the apple. Serve on top of the porridge with the raisins and yogurt. Brunch toastie SERVES 4, READY IN 20 MINS •  125g half-fat mozzarella, quartered•  1tbsp thyme leaves, chopped•  8 slices Parma ham•  2tbsp sunflower oil•  350g asparagus, trimmed•  4 small bunches cherry tomatoes on the vine•  4 thick slices wholemeal bread• …

FRUIT & OAT AMERICAN PANCAKES SERVES 6. READY IN 20 MINS, PLUS SOAKING •  200g gluten-free oats•  700ml buttermilk•  3 eggs, beaten•  75g buckwheat flour•  2tsp gluten-free baking powder•  100g blueberries•  Pinch salt•  2tbsp rapeseed oil TO SERVE •  150g blueberries•  1 banana, sliced•  8 strawberries, sliced METHOD 1 Put the oats in a large bowl and pour over the buttermilk. Chill and leave to soak for 2 hours or overnight. 2 Mix in the eggs, flour, baking powder, 100g blueberries, salt and 1tbsp oil, until combined. 3 Heat a flat griddle or large, shallow heavy-based pan with a little oil. Ladle in mixture to make 2 or 3 pancakes at a time, about 10cm each in diameter. When the surface starts to bubble – after about 2 mins –…

WHAT’S FOR LUNCH? SOMETHING SWEET OUT AND ABOUT READY MEALS TO THE RESCUE…

WHAT TO EAT ON YOUR NORMAL DAYS: • For the five days you are not fasting you can eat as normal. We recommend consuming around 2,000 calories a day but there is no need to worry if you have a blowout dinner or a couple of drinks. When choosing your meals, it is important to ensure they are balanced and that you are getting all the necessary vitamins and nutrients. • If you’re on medication, or have any ongoing medical condition, consult your GP before starting this diet plan. • For many people, the 5:2 fast is one of the easiest to follow because it only involves dieting for two days. You get to enjoy the foods you want, within reason, for the rest of the week and don’t have…

YOGURT WITH MAPLE SYRUP & OATS SERVES 1. READY IN 10 MINS •  15g gluten-free rolled oats•  1tbsp maple syrup•  30g blueberries, lightly crushed•  200g fat-free natural yogurt METHOD 1 Toast the oats in a small, dry frying pan over a medium heat, stirring frequently, for 6-8 mins until pale, golden and crisp. Tip on to a plate to cool. 2 Drizzle 1/2tbsp maple syrup into a small glass, then add the yogurt. Quickly fold most of the blueberries into the yogurt. Sprinkle oats and the remaining blueberries on top, then drizzle with the rest of the maple syrup. Berry & coconut porridge SERVES 1. READY IN 10 MINS •  25g gluten-free jumbo oats•  4tbsp coconut water•  2tbsp dairy-free coconut yogurt•  50g frozen mixed berries•  ½ banana, sliced•  1tsp chia…

CLEAN GREENS BLEND •  1 whole kiwi, skinned•  Juice of 1 lemon•  2.5cm x 2.5cm cube ginger•  1 handful spinach•  100g cucumber•  1 stalk celery, approx 40g•  1/2 frozen banana•  2tsp chia seeds•  100ml coconut water Blueberry sunset BLEND •  1 frozen banana•  50g blueberries•  25g beetroot•  1tsp vanilla extract•  40g tofu•  Sprinkle of cinnamon•  200ml unsweetened almond milk Green smoothie bowl BLEND •  25g baby spinach leaves•  2 florets broccoli•  1/2 kiwi, peeled•  1/2 apple, cored•  1tbsp 0%-fat Greek yogurt and 50ml Alpro Coconut Original•  6 raspberries and 4 thin slices fresh coconut, to serve Cacao delight BLEND •  1 frozen banana•  2tsp cacao•  1tsp vanilla extract•  Sprinkle of cinnamon•  40g tofu•  200ml unsweetened almond milk•  Scoop of ice, approx 50g Pink panther BLEND •  25g beetroot•  40g silken…