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BODY & SOUL February 10, 2015

Lose Weight Without the Hunger Pangs

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BEEF MEATBALLS

SERVES 1 PREPARATION TIME: 15 MINUTES COOKING TIME: 25 MINUTES INGREDIENTS 2 MEDIUM TOMATOES, ABOUT 36 (151) 1⁄3 TEASPOON GROUND CUMIN 1 SMALL RED CHILLI 150 G (51⁄2 OZ) MINCED (GROUND) BEEF, 5% FAT 1 SMALL FRENCH SHALLOT, CHOPPED 1 CM (1⁄2 IN) PIECE OF GINGER, GRATED 5 CORIANDER (CILANTRO) SPRIGS, CHOPPED 5 MINT LEAVES, CHOPPED GLUTEN-FREE Preparing my meal Purée the tomatoes with 100 ml (31⁄2 fl oz) of water, salt, pepper and cumin. Put in a medium saucepan with the chilli over medium–high heat for 20 minutes. Meanwhile, combine the beef mince in a bowl with the shallot, ginger, coriander, mint and some pepper. Shape into meatballs the size of a large walnut. Brown the meatballs in a non-stick frying pan over high heat for 2 minutes, then add them to the sauce and continue cooking for 3 minutes. Remember to remove the chilli from the sauce before serving! It’s ready! Extra: for a more balanced meal, serve with some kidney beans (see page 124 for cooking instructions) and baby English spinach. 25 G (1 OZ) DRIED KIDNEY BEANS 25 G (1 OZ) BABY ENGLISH SPINACH

BLACK RICE, PEAS, ASPARAGUS & MINT

SERVES 1 PREPARATION TIME: 20 MINUTES COOKING TIME: 1 HOUR INGREDIENTS 55 G (2 OZ) BLACK RICE 150 G (51⁄2 OZ) WHITE ASPARAGUS 80 G (23⁄4 OZ/1⁄2 CUP) SHELLED PEAS, OR 200 G (7 OZ) IN THEIR PODS 25 G (1 OZ/1 LARGE HANDFUL) ROCKET (ARUGULA) 8 FRESH MINT LEAVES, CHOPPED 12 CHERRY TOMATOES, ABOUT 150 G (51⁄2 OZ/1 CUP), 24 CHOPPED 1 TEASPOON OLIVE OIL 40 G (11⁄2 OZ) TINNED TUNA IN WATER, DRAINED AND FLAKED 1 MEDIUM EGG VARIATION FOR MEN 85 G (3 OZ) BLACK RICE GLUTEN-FREE Preparing my meal Pour the rice into a small saucepan with two and a half times its volume of cold water. Add salt and cook for 45 minutes to 1 hour over low heat (see page 124). Meanwhile, peel the asparagus and cut off the woody ends. Wash the peas and steam them with the asparagus for 10 minutes. Once the rice is cooked, rinse it under cold water and drain. Let the vegetables cool, then cut the asparagus into short lengths and add it to the rice with the peas. Add the rocket and mint, the tomato, olive oil, salt and pepper, and mix well. Refrigerate before eating. First meal: take a portion and add the tuna. Second meal: cook a soft-boiled egg (5–6 minutes), peel it under cold running water and place on top of the dish. It ís ready! My advice: if the salad is a little dry with the tuna, add 1–2 tablespoons of warm water and mix thoroughly or purée half the tomatoes to make a little sauce. Shopping: you’ll find black rice in organic food stores. NUTRITIONAL INFO Black rice is a rich source of anthocyanins, an antioxidant that helps protect against the risk of cardiovascular disease, among other things. Variation: replace the tuna with the following alternative: 45 G (11⁄2 OZ) TOFU

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MISO SOUP REVISITED

SERVES 1 PREPARATION TIME: 15 MINUTES COOKING TIME: 10 MINUTES INGREDIENTS 1 SMALL TEASPOON MISO PASTE 1 TEASPOON SOY SAUCE 1 CM (1⁄2 IN) PIECE OF GINGER, GRATED 1 TEASPOON LIME JUICE 1⁄2 BULB SPRING ONION (SCALLION), BULB AND STEM SLICED 15 G (1⁄2 OZ) WATERCRESS, WASHED 15 G (1⁄2 OZ) GREEN ASPARAGUS, PEELED AND CUT INTO SMALL PIECES 15 G (1⁄2 OZ) FRESH SHIITAKE MUSHROOMS, CLEANED 3 DROPS SESAME OIL SALT AND PEPPER Preparing my soup Combine the miso paste with 3 tablespoons of boiling water in a saucepan. Gradually add 250 ml (9 fl oz/1 cup) of boiling water, stirring. Add the soy sauce, ginger, lime juice, a very small amount of salt and some pepper, and bring to the boil. Simmer very gently for 5 minutes. Add the onion, watercress, asparagus and mushrooms. Pour into a bowl and sprinkle with sesame oil. Season with salt and pepper again, if necessary. It’s ready!

GRILLED GREEN BEANS

SERVES 1 PREPARATION TIME: 10 MINUTES COOKING TIME: 20 MINUTES INGREDIENTS 150 G (51⁄2 OZ) GREEN BEANS 1 TEASPOON OLIVE OIL 8 CHERRY TOMATOES, ABOUT 100 G (31⁄2 OZ), CHOPPED 1⁄2 ONION, ABOUT 50 G (13⁄4 OZ), THINLY SLICED 3 FLAT-LEAF (ITALIAN) PARSLEY SPRIGS, CHOPPED Preparing my meal Cook the green beans in a large quantity of boiling salted water for 10 minutes. Drain and dry well. Heat the olive oil in a large frying pan, add the beans, tomato and onion, and cook over medium heat for 10 minutes, stirring occasionally. Season with salt and pepper and scatter over the parsley at serving time. It’s ready! On a personal note: it’s not necessarily good for you, but if you let the vegetables burn a little, it produces a slightly charred flavour that is really delicious. In the end, it’s a question of taste! Extra: for a more complete meal, serve with chicken breast, steamed for 15 minutes. 1 CHICKEN BREAST FILLET, ABOUT 120 G (41⁄4 OZ)

HOME-MADE LASAGNE

SERVES 1 PREPARATION TIME: 25 MINUTES COOKING TIME: 1 HOUR INGREDIENTS 2 LONG ZUCCHINI (COURGETTES), ABOUT 500 G (1 LB, 2 OZ) 1 ONION, ABOUT 100 G (31⁄2 OZ), SLICED 200 G (7 OZ) EGGPLANT (AUBERGINE), DICED 1 TEASPOON OLIVE OIL 200 G (7 OZ) TOMATOES, CHOPPED 150 ML (5 FL OZ) TOMATO PASSATA (PUREED TOMATOES) 40 G (11⁄2 OZ) RICOTTA CHEESE 150 G (51⁄2 OZ) HAM, FAT REMOVED AND CHOPPED 2 BASIL SPRIGS 50 G (13⁄4 OZ/2 LARGE HANDFULS) ROCKET (ARUGULA) VARIATION FOR MEN 200 G (7 OZ) HAM, FAT REMOVED AND CHOPPED 50 G (13⁄4 OZ) RICOTTA CHEESE 100 G (31⁄2 OZ) BISCOTTES (ALTERNATIVELY, USE MELBA TOAST OR RUSKS) Preparing my meal Preheat the oven to 180°C (350°F). Slice the zucchini into thin slivers lengthways and cook them for 1 minute in boiling salted water in a medium saucepan. Set them aside on paper towel. In a frying pan, sauté the onion and eggplant in half the olive oil for 5 minutes over high heat. Add the tomato and tomato passata, season with salt and pepper, and simmer over medium heat for 25 minutes. Add the ricotta and ham, stir and cook for 3 minutes over low heat. In a 20 cm x 26 cm (8 in x 101⁄2 in) baking dish (ideally), lay out a layer of zucchini slices and pour over half the sauce mixture. Arrange a second layer of zucchini on top, then the rest of the mixture and finally the last layer of zucchini. Drizzle with the remaining olive oil and bake in the oven for 25 minutes. Scatter over a few basil leaves and serve with 1 large handful of washed rocket at each meal. Variation for men: crush the biscottes into crumbs and sprinkle over the lasagne before cooking. It’s ready! Tips: For dinner, you can simply reheat the dish for 5 minutes at 180°C (350°F). You can also eat this dish lukewarm. It’s just as good, especially in hot weather! Double the quantities in this recipe for a family meal that will be a treat for young and old. On the Non-Fast Days, add 15 g (1⁄2 oz) of grated parmesan cheese to the ricotta and put 15 g (1⁄2 oz) of grated parmesan cheese on top of the lasagne with the biscottes to brown in the oven.

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I know how miserable one can get three days into a juice fast or a raw food diet;lunch hour comes and goes but the tummy still rumbles while you tell yourself that it is all for the greater good. After consulting many dietitians, the conclusion is that opting for a liquid diet or a fast once a week (to give your digestion tract a rest) is better than two weeks living off of a cayenne pepper, maple syrup, and lemon concoction. Although it may appear more arduous, a gradual approach to weight loss is beneficial.

“It is all about a change in lifestyle,”Delphinede Montalier,the co-author (along with Charlotte Debeugny) of the 5:2 Lifestylediet book, told Style.com/Arabia.A food stylist and author for many years, de Montalieris a gluten-free, no-sugar fanatic. “Sugar is the real enemy;it is responsible for both stored fat and the big C (cancer).” This diet advocates consuming 2,000caloriesfor five days and for the remaining two days of the week it suggests limiting the food intake to 500 calories. These “fast” days are made bearable by the consumption of small, healthy portions.

The book features more than 100 recipesalongside useful food charts andkey dietary figures, such as “one tablespoon of olive oil contains 45 calories.” As de Montaliertoldme, “That shouldmake you think before drowning your salad in oil.” It does, indeed.

Here is a peek inside the book with five of our must-try healthy recipes.

The 5:2 Lifestyle book is available to buy at Comptoir 102, Jumeirah, Dubai and at Amazon.com.

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