Roast Nut and Goji Berry Chocolate Bark -The 16:8 Intermittent Fasting Lifestyle Plan by Jamie Rose Chambers

Just in time for Easter is this fabulously easy chocolate recipe. Your welcome 🙂


The 16:8 Intermittent Fasting Lifestyle Plan by Jamie Rose Chambers,

Published by Macmillan Australia, RRP $34.99,

Photography by Rob Palmer

 

When you have visitors, this is a sweet treat that can be rustled together from pantry items. It takes
no time and can be setting in the fridge waiting to be devoured within a few minutes. I keep a big jar
of nuts and goji berries at home for snacks, so if I have chocolate on hand, it’s a super-quick
sweet solution.” p189

 

 

Makes 16 pieces

200 g good-quality dark chocolate (I like Lindt chocolate)

1½–2 cups roasted mixed nuts, coconut flakes and goji berries

1. Line a baking tray or chopping board with baking paper. Break the chocolate up into a microwave-safe
bowl and melt in the microwave for 30 seconds at a time, stirring in between, until completely melted.

2. Add the nuts, coconut flakes and goji berry mix to the melted chocolate ½ cup at a time and stir until the
mix is completely covered in chocolate. You can make it as chunky as you like. You can keep adding
the nut mix until it’s jam packed or you can keep it lighter – I make mine super chunky with nuts so I
keep adding them until there’s only just enough chocolate to cover everything before laying out to set.

3. Spoon the chocolate mixture onto the lined tray or board, then use the back of a knife, spoon or spatula
to spread it out in an even layer. At this point, I like to sprinkle a couple more handfuls of nut and berry mix
over the top of the chocolate bark for decoration.

4. Place in the fridge for at least an hour to set, then break or cut into pieces and dive in! If there is any
left over, keep it in an airtight container in the fridge

 

Four-Ingredient Toppings for Baked Salmon -The 16:8 Intermittent Fasting Lifestyle Plan by Jamie Rose Chambers

This is a fantastic book! It has many helpful suggestions including ways to make the IF lifestyle suit your lifestyle ( there is  even an IF guide for the retired couple), some great quick no fuss recipes and a yummy chocolate bark recipe which I will  share with you later.

 


The 16:8 Intermittent Fasting Lifestyle Plan by Jamie Rose Chambers,

Published by Macmillan Australia, RRP $34.99,

Photography by Rob Palmer

 

Four-ingredient toppings for baked salmon

“One of my favourite quick meals for our family when I’m in a bit of a rush and have defrosted or (am lucky to have) some fresh salmon fillets is one of my go-to four-ingredient salmon toppings. It takes less than a couple of minutes to throw the ingredients into a small bowl, drizzle over the top of the salmon fillets and on they go into a hot oven until golden. p. 136”

1. Preheat the oven to 200°C. Line a baking tray with
baking paper and arrange the salmon fillets on the
tray, leaving space between them.

2. Choose a flavour topping and mix all of the
ingredients in a small bowl.

3. Drizzle or spoon the flavour topping evenly on top of
each salmon fillet. Some toppings will be thick and
sit on top of the salmon, others will be runny and
will pool around the base of the salmon fillet. Both
types will be delicious.

4. Bake in the oven for 20–25 minutes for medium,
or longer if you like your salmon well done.

 

1.Yoghurt and herbs:
150 g Greek-style yoghurt (no-fat, low-fat or full-fat yoghurt will all work here)
2 tablespoons finely chopped chives
1 tablespoon finely chopped dill fronds
juice of ½ small lemon
sea salt

2. Coconut korma:
150 g coconut yoghurt
2 tablespoons korma paste
1 tablespoon lemon juice
1 tablespoon desiccated coconut

 

3.Garlic, mustard and lemon
1 tablespoon minced garlic
zest and juice of 1 lemon
2 tablespoons extra-virgin olive oil
2 teaspoons dijon mustard

4.Soy and sesame:
1 tablespoon soy sauce or tamari
2 teaspoons sesame oil
1 tablespoon lime juice
1 tablespoon sesame seeds

 

 

 

Post Script: Fast Your Way to Wellness – Lee Holmes

Fast Your Way To WellnessFast Your Way To Wellness

Lee Holmes

Murdoch Books

ISBN:9781743366363

Description:

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

90 nutritious recipes to help you get the most from your fasting days and supercharge your energy and weight loss.

 

Lee Holmes presents a simple, supportive and sustainable approach to intermittent fasting (IF), featuring balanced meals that use nutritious unrefined wholefoods to boost energy. The IF diet is based on a 500 calorie (2092 kilojoule) restriction for women and a 600 calorie (2510 kilojoule) restriction for men. Among its many benefits, intermittent fasting helps the body shift from a sugar-burning machine into a fat-burning machine. Lee demonstrates that fasting can be even healthier with the right food and ingredient choices, putting you on the path to achieving good health, increased vitality and weight loss. Fast Your Way to Wellness contains 88 fasting recipes to take you all the way through from breakfast to lunch and then on to dinner. A number of different fasting methods are provided so you can choose the one that fits in with your lifestyle. Lee supplies information about the science of fasting, what it is, how it works and the enormous health benefits associated with it. You’ll find tips on how to start your first fast, incorporating exercise into your routine and how to monitor results and adjust as you go. There’s a shopping list and an intermittent fasting calorie- calculator to assist if you wish to add certain ingredients to recipes or mix and match. All of the recipes are free of gluten, wheat, processed sugar and yeast, and many are also dairy free. Each dish includes a serving amount and indicates the number of calories per serve, and there are also handy shopping, preparation and cooking tips.

 

 

My View:

It will not surprise regular readers of my blog that I am a fan of Lee Holmes series of Super Charged Food themed books – I found Heal Your Gut particularly useful and this new book provides more every day recipes that are kind to the gut, supportive of IF : “Intermittent Fasting is all about getting in sync with the natural biological processes and cues of your unique body.” P.13

This books provides you with a handy tool box of tips and tricks including an ingredient calorie guide (which I found particularly useful – it allows me to quickly assess my ingredient choices e.g. a chart that compares the calories of different types of roasting vegetables or steaming vegetables, or crunchable vegetables, or flavour ingredients or different fats , proteins, dairy and egg and a variety of flours  etc. This is so useful – a very easy and visual way to determine your food choices.  The 5/2 diet is explained, guidelines and advice provided so that even shift workers can participate in this style of energy boosting regime.  There are meals plans for both men and women (yes the calorie requirements are different) and even a hormone friendly IF plan for women.  This is not a one fit for all plan but a method of that can be adapted to fit most people needs and lifestyles. This is a great resource.

 

Author bio:

Lee Holmes holds an Advanced Certificate in Food and Nutrition and is a certified holistic health coach (IIN), yoga teacher, wholefoods chef and bestselling author of the Supercharged Food series, which includes Eat Your Way To Good Health; Eat Yourself Beautiful; Eat Clean, Green and Vegetarian; Heal Your Gut; Supercharged Food for Kids and Eat Right for Your Shape. She is a columnist for Wellbeing Magazine and is the Lifestyle Food Channel’s Healthy Eating Expert. Her articles have appeared in leading Australian newspapers and journals, as well as The Times and The Daily Express in the UK and The Huffington Post in the USA.

 

 

 

 

 

Day Three Green Juice Fast

Today is day three of my green juice challenge – today I unintentionally added Intermittent Fasting to my diet ( actually I have been so busy with work I “missed” my lunch) . So today I did the intermittent fast – which means I have had nothing but red tea (rooibos) and a couple of cups of coffee since breakfast and now it is almost 4.30 pm here, I may as well wait,  just hold on till dinner time to eat ( though my stomach is starting to complain that it  is hungry!) .

Some good news – I think I have talked my sister into seeing the benefits of juicing, she has just ordered a slow juicer and is willing to give juicing a try.  And I stood on the scales this morning, there has been a small but definite weight loss. 🙂

Image: The Greens I should have had today.

Image