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32 Unique Fasting-Day Recipes and Meal Plans
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| 32 Unique Fasting-Day Recipes and Meal Plans |
FASTING-DAY RECIPES
32 Unique Fasting-Day Recipes and Meal Plans: In this post you will find 32 unique and satisfying fasting-day recipes. These recipes range from 100 to 200 calories, so you will still be able to enjoy additional 50- and 100-calorie snacks throughout the day. Keep in mind that women should stick to approximately 500 calories on fasting days, while men can consume up to 600 calories. In the next post, you will find detailed meal plans for both men and women for one month’s worth of fasting days.
1- Roasted Tomato Basil Soup
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Roasted Tomato Basil Soup
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Calories: 100 per serving
This soup tastes infinitely better than anything that comes from a can. Not only is it made from fresh ingredients, but it is also simpler to prepare than you might imagine.
– 2 large tomatoes, cored and halved
– 1 small onion, sliced
– 1¼ cup basil leaves, chopped
– 1 clove garlic, minced
– 1 tablespoon olive oil
– 1¾ teaspoon salt
– 1½ teaspoon freshly ground black pepper
– 1½ cups vegetable stock
1. Preheat oven to 375 degrees F, and line a small baking sheet with parchment.
2. Spread the tomato halves, onions, basil, and garlic on the baking sheet, and drizzle with olive oil.
3. Season the vegetables with salt and pepper, and roast for 20 minutes.
4. Stir the vegetables and roast for an additional 15 to 20 minutes, until tender and lightly charred.
5. Transfer the vegetables to a saucepan, and stir in the vegetable stock.
6. Bring to a boil, and then reduce heat and simmer for 10 minutes.
7. Remove from heat and puree the soup with an immersion blender.
Serves 3 to 4 (serving size 1¾ cup).
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2- Baked Oatmeal Muffins
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| Baked Oatmeal Muffins |
Calories: 100 per muffin
These baked oatmeal muffins are simple to prepare and a great option for a quick meal on fasting days. Store them in the freezer, and thaw one in the fridge overnight so it is ready to reheat in the morning.
– Cooking spray
– 1¼ cup unsweetened applesauce
– 2 tablespoons honey
– 2 large egg whites, whisked
– 2 teaspoons vanilla extract
– 21½ cups old-fashioned oats
– 1 teaspoon baking powder
– 1 teaspoon ground cinnamon
– 1½ teaspoon ground nutmeg
– 1¼ teaspoon salt
– 1¼ cups skim milk
– 1¼ cup light brown sugar, divided
1. Preheat oven to 350 degrees F, and line a muffin pan with paper liners. Lightly grease the paper liners with cooking spray.
2. Whisk together the applesauce, honey, egg whites, and vanilla extract in a mixing bowl.
3. Stir in the oats, baking powder, and spices, and whisk until well combined.
4. Whisk in the milk, pouring it in a steady stream, and stir until well mixed.
5. Spoon the mixture into the prepared pan, and sprinkle each muffin with about 1 teaspoon light brown sugar.
6. Bake for 22 to 28 minutes, until the oatmeal is cooked through.
7. Cool in the pan for 10 minutes, and then remove from the pan to cool or serve.
Makes 12 muffins (serving size 1 muffin).
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3- Sweet Potato Mushroom Hash
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| Sweet Potato Mushroom Hash |
Calories: 150 per serving
If you love breakfast hash, you definitely need to give this sweet potato hash a try. The combination of sweet potato and mushroom is both tender and flavorful, guaranteed to satisfy your hunger.
– 1 teaspoon canola oil
– 1 clove garlic, minced
– 1 cup chopped sweet potato
– 1 cup sliced mushroom
– 1½ teaspoon salt
– 1¼ teaspoon freshly ground black pepper
– 1 green onion, chopped
1. Heat the canola oil in a skillet over medium-high heat.
2. Add the garlic and cook for 1 minute.
3. Stir in the sweet potato and toss to coat with oil. Cook for 3 minutes.
4. Add the mushroom, salt, and pepper and stir well.
5. Cook the hash for 5 to 8 minutes, stirring occasionally until the sweet potatoes are tender.
6. Transfer to a bowl and garnish with green onion to serve.
Serves 1.
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4- Vegetable Shrimp Curry
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| Vegetable Shrimp Curry |
Calories: 200 per serving
Looking for something hearty to satisfy your hunger on a fasting day? This curry dish is loaded with fresh veggies, which will fill you up while keeping the calorie count low.
– 3 ounces shrimp, peeled and deveined
– 1 teaspoon olive oil
– 1 teaspoon minced garlic
– 1 teaspoon grated fresh ginger
– 1 red bell pepper, chopped
– 1 carrot, chopped
– 1½ cup chopped onion
– 1½ cup sliced mushrooms
– 1 tablespoon curry powder
– 1¾ cup vegetable stock
– 1½ cup unsweetened coconut milk
1. Rinse the shrimp and pat dry with paper towel.
2. Heat the oil, garlic, and ginger in a skillet over medium-high heat.
3. Cook for 1 minute and then stir in the vegetables.
4. Cook the vegetables for 5 minutes, until they begin to get tender, and then stir in the remaining ingredients except for the shrimp.
5. Bring to a simmer and cook for 15 minutes, covered.
6. Stir in the shrimp and simmer for an additional 10 minutes, or until the shrimp is cooked through.
Serves 1.
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5- Blueberry Banana Smoothie
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| Blueberry Banana Smoothie |
Calories: 150 per smoothie
The perfect meal option for on-the-go individuals, this smoothie is both quick and satisfying.
– 1 cup frozen blueberries
– 1½ frozen banana, sliced
– 1½ cup orange juice
– 2 tablespoons plain Greek yogurt
– 2 teaspoons honey
– 3 to 4 ice cubes
1. Combine the blueberries, banana, and orange juice in a blender.
2. Blend until smooth, and then add the remaining ingredients.
3. Blend for 20 seconds or until all ingredients are incorporated.
4. Pour into a glass and serve immediately.
Serves 1.
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6- Honey Cinnamon Oatmeal
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| Honey Cinnamon Oatmeal |
Calories: 150 per serving
Just because you are on a fast day doesn’t mean you need to starve yourself this recipe will leave you feeling full all morning long.
– 1 cup rolled oats
– 2 cups water
– 1¾ cup unsweetened applesauce
– 1 tablespoon honey
– 2 teaspoons ground cinnamon
– 1 teaspoon almond extract
– Pinch of salt
1. Place the rolled oats in a food processor, and pulse until they form a loose powder.
2. Pour the powdered oats into a small saucepan, and whisk in the water.
3. Bring the mixture to a boil, and then reduce heat and simmer for 3 to 4 minutes.
4. Whisk in the applesauce, honey, cinnamon, almond extract, and salt. Then cook for 1 minute more, stirring.
5. Spoon the oatmeal into bowls to serve.
Serves 4 (serving size 1¾ cup).
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7- Banana Walnut Muffins
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| Banana Walnut Muffins |
Calories: 200 per serving
These banana walnut muffins are packed with nutrients that will fuel your body and keep you going on your fast day.
– 2 cups all-purpose flour
– 1½ cup granulated sugar
– 2 teaspoons baking powder
– 1¼ teaspoon salt
– 1¾ cup mashed banana
– 1½ cup skim milk
– 2 tablespoons canola oil
– 2 large eggs, whisked
– 1½ cup chopped walnuts
1. Preheat oven to 400 degrees F, and line a muffin pan with paper liners.
2. Combine the flour, sugar, baking powder, and salt in a bowl, and stir until well mixed.
3. In a separate bowl, beat together the banana, milk, oil, and eggs.
4. Gradually beat the wet ingredients into the dry, and stir until well combined.
5. Fold in the walnuts, and then spoon the batter into the prepared pan, filling each cup about two-thirds full.
6. Bake for 15 to 20 minutes until a knife inserted in the center of the muffin comes out clean.
7. Cool for 5 minutes in the pan, and then turn out to cool or serve.
Makes 12 muffins (serving size 1 muffin).
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8- Muffin-Tin Omelet Cups
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| Muffin-Tin Omelet Cups |
Preparing omelets in a muffin pan is a quick and easy way to make individual portions1€”perfect for fasting days!
– Cooking spray
– 6 large eggs, whisked
– 1¼ cup skim milk
– 1½ cup mushroom, diced
– 1¼ cup onion, diced
– 3 tablespoons Parmesan, freshly grated
– 1½ teaspoon salt
– 1¼ teaspoon freshly ground black pepper
1. Preheat your oven to 375 degrees F, and grease a regular muffin pan with cooking spray.
2. Combine all of the ingredients in a bowl, whisking until well combined.
3. Spoon the mixture into the muffin cups, filling each cup almost to the top.
4. Bake for 12 to 15 minutes, until the center of each omelet is set.
5. Cool for 2 to 3 minutes in the pan before turning out to serve.
Makes 12 omelet cups (serving size 2 omelet cups).
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9- Strawberry Green Smoothie
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| Strawberry Green Smoothie |
Calories: 150 per smoothie
A nutritious combination of fresh fruits and vegetables, this smoothie will provide you with the energy and nutrients you need to get through your fast day.
– 1 cup baby spinach
– 1 green onion
– 1½ cup organic orange juice
– 1½ cup frozen strawberries
– 1¼ cup broccoli florets, chopped
– 1 tablespoon ground flaxseed
– 2 teaspoons honey
– 3 to 4 ice cubes
1. Combine the spinach, green onion, and orange juice in a blender.
2. Blend until smooth, and then add the remaining ingredients.
3. Blend for 20 seconds or until all ingredients are incorporated.
4. Pour into a glass and serve immediately.
Serves 1.
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10- Lemon Blueberry Muffins
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| Lemon Blueberry Muffins |
Calories: 200 per serving
Breakfast muffins don’t have to be full of saturated fat and loaded with refined sugars, though that is the way you are most likely to find them in stores and coffee shops. These homemade muffins are lightly sweetened with honey and full of zesty lemon flavor.
– 2 cups all-purpose flour
– 1½ cup granulated sugar
– 2 teaspoons baking powder
– 1¼ teaspoon salt
– 1 cup skim milk
– 2 tablespoons canola oil
– 2 tablespoons fresh lemon juice
– 2 large eggs, whisked
– 1 teaspoon lemon zest
– 1 cup fresh blueberries
1. Preheat oven to 400 degrees F, and line a muffin pan with paper liners.
2. Combine the flour, sugar, baking powder, and salt in a bowl, and stir until well mixed.
3. In a separate bowl, beat together the milk, oil, lemon juice, and eggs.
4. Gradually beat the wet ingredients into the dry and stir until well combined.
5. Fold in the lemon zest and blueberries, and then spoon the batter into the prepared pan, filling each cup about two-thirds full.
6. Bake for 15 to 20 minutes, until a knife inserted in the center of the muffin comes out clean.
7. Cool for 5 minutes in the pan, and then turn out to cool or serve.
Makes 12 muffins (serving size 1 muffin).
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11- Tomato Basil Egg-White Omelet
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| Tomato Basil Egg-White Omelet |
Calories: 100 per serving
Tired of your normal breakfast routine of cereal and milk? This omelet will wake up your taste buds and keep you satisfied all morning long.
– 3 large egg whites
– 1 tablespoon water
– 1½ teaspoon salt
– 1¼ teaspoon freshly ground black pepper
– 1 teaspoon canola oil
– 1¼ cup diced tomato
– 1¼ cup finely chopped basil
– 1 green onion, chopped
1. Whisk together the egg whites, water, salt, and pepper in a small bowl, and set aside.
2. Heat the canola oil in a non-stick skillet over medium heat.
3. Pour in the whisked egg white mixture, and let it cook for 1 minute, until it begins to turn white around the edges.
4. Loosen the edges of the omelet with a rubber spatula, lifting them to allow the uncooked egg white to flow underneath.
5. Cook for 1 to 2 minutes more, until the omelet is almost set.
6. Sprinkle the tomato, basil, and onion over half the omelet, and then use the rubber spatula to fold the empty half of the omelet over the vegetables.
7. Cook for 1 minute, and then carefully flip the omelet and cook for 1 minute on the other side, or until the omelet is completely set.
8. Transfer to a plate and serve hot.
Serves 1.
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12- French Onion Soup
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| French Onion Soup |
Calories: 100 per serving
On a fast day you may need something hot and hearty to help you feel full, and this soup is the perfect thing! Full of flavor and easy to prepare, it is likely to become a fasting-day favorite.
– 3 teaspoons unsalted butter
– 1 clove garlic, minced
– 2 large onions, sliced thin
– 1 teaspoon onion powder
– 1½ teaspoon salt
– 1¼ teaspoon freshly ground black pepper
– 4 cups low-sodium beef broth
1. Melt the butter in a saucepan over medium-high heat.
2. Add the garlic, cook for 1 minute, and then stir in the onions to coat.
3. Cook the onions until caramelized, about 12 to 15 minutes.
4. Stir in the remaining ingredients, and then bring the soup to a boil.
5. Reduce the heat and simmer the soup, covered, for about 25 minutes. Remove from heat and serve hot.
Serves 4 to 5 (serving size 1 cup).
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13- Spinach Salad with Bacon Dressing
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| Spinach Salad with Bacon Dressing |
Calories: 150 per serving
Whoever said that a salad couldn’t be an indulgent dish? Drizzled with hot bacon dressing, this spinach salad will make you forget you’re fasting at all.
– 1 slice bacon, chopped
– 1 tablespoon red wine vinegar
– 1 tablespoon minced shallot
– 1¼ teaspoon granulated sugar
– Pinch of dry mustard
– Pinch of freshly ground black pepper
– 3 cups of fresh baby spinach
– 1½ cup cherry tomatoes, halved
– 1¼ cup sliced red onion
1. Heat the chopped bacon in a small skillet over medium-high heat. Cook until crisp, and then spoon onto paper towels to drain.
2. Add the red wine vinegar, shallot, sugar, mustard, and pepper to the skillet, and stir for 1 minute, until hot.
3. Combine the remaining ingredients in a bowl, tossing to mix, and then transfer to a plate.
4. Drizzle with the hot dressing, and garnish with chopped bacon to serve.
Serves 1.
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14- Toasted Tuna Melt
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| Toasted Tuna Melt |
Save yourself a few hundred calories by preparing this tuna melt open-faced, topped with veggies instead of melted cheese.
– 1 slice whole wheat bread
– 3 ounces chunk light tuna, drained
– 1 tablespoon minced shallot
– 1½ tablespoon lemon juice
– 2 teaspoons canola oil mayonnaise
– 1 teaspoon minced parsley
– Salt and freshly ground black pepper to taste
– 2 slices ripe tomato
– 2 slices red onion
1. Preheat the broiler in your oven, and lightly toast the bread in a toaster.
2. Combine the tuna, shallot, lemon juice, mayonnaise, parsley, salt, and pepper in a bowl, and stir to combine.
3. Spoon the tuna over the toasted bread, and top with tomato and onion.
4. Broil for 3 to 5 minutes, until heated through.
Serves 1.
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15- Grilled Vegetable Salad
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| Grilled Vegetable Salad |
Calories: 100 per serving
This salad is loaded with nutrients from a variety of fresh vegetables. Take the opportunity to stock up on fresh produce at your local farmers’ market so you always have a quick fasting-day meal option.
– 1 cup thick-sliced zucchini
– 1 green bell pepper, sliced
– 1 ripe tomato, halved
– 1½ small red onion, sliced thick
– 1 teaspoon olive oil
– Salt and freshly ground black pepper to taste
1. Preheat your grill and line the grates with foil.
2. Combine the vegetables in a bowl, and toss with olive oil, salt, and pepper.
3. Spread the vegetables on the grill in a single layer.
4. Cook for 3 to 5 minutes on each side, turning as needed, until the vegetables are tender and slightly charred.
5. Transfer the vegetables to a cutting board, and coarsely chop when cool enough to handle.
6. Combine in a bowl and serve warm.
Serves 1.
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16- Haddock with Spicy Tomato Salsa
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| Haddock with Spicy Tomato Salsa |
Calories: 200 per serving
Fish is a great source of lean, low-calorie protein, which makes it perfect for fasting-day meals. This dish will fill you up while also giving your taste buds a kick.
– Cooking spray
– 4 ounces haddock fillet
– 1 tablespoon lemon juice
– Salt and freshly ground black pepper to taste
– 1 large tomato, diced
– 2 tablespoons diced red onion
– 2 tablespoons diced green bell pepper
– 2 tablespoons chopped cilantro
Р1 tablespoon minced jalape̱o pepper
– 1½ teaspoon ground cumin
– Pinch of cayenne
1. Preheat oven to 350 degrees F, and lightly grease a baking sheet with cooking spray.
2. Brush the fish with lemon juice, and season with salt and pepper to taste.
3. Place the fish on the baking sheet, and bake for 12 to 15 minutes, until the fish flakes easily with a fork.
4. Combine the rest of the ingredients in a bowl, and stir to combine.
5. Serve the fish hot, topped with tomato salsa.
Serves 1.
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17- Bok Choy Beef Stir-Fry
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| Bok Choy Beef Stir-Fry |
Calories: 200 per serving
While Chinese takeout may not be the best idea for a fasting day, that doesn’t mean you can’t enjoy your favorite Asian flavors. This satisfying dish is a great option for fasting days.
– 6 ounces sirloin steak
– 1½ pound bok choy
– 2 tablespoons rice wine vinegar
– 1 tablespoon low-sodium soy sauce
– 2 teaspoons oyster-flavored sauce
– 1 teaspoon cornstarch
– 1 teaspoon red pepper flakes
– 1 teaspoon olive oil
– 2 large carrots, chopped
1. Trim the fat from the steak and slice very thin. Rinse the bok choy and chop into 1-inch chunks.
2. Whisk the rice wine, soy sauce, oyster-flavored sauce, cornstarch, and pepper flakes together in a small bowl, and set aside.
3. Grease a large skillet with the oil, and heat over medium-high heat.
4. Add the beef and cook for 3 minutes, stirring, until lightly browned.
5. Transfer the beef to a bowl and reheat the skillet.
6. Add the carrots and cook for 2 minutes, and then stir in the bok choy and cook until it begins to wilt, about 3 minutes longer.
7. Stir in the sauce and toss to coat, and then add the beef and cook for 1 minute until heated through.
Serves 2.
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18- Seafood Fried Rice
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| Seafood Fried Rice |
Calories: 150 per serving
You can still enjoy your favorite foods on a fasting day; you just need to keep an eye on portions to stay within your calorie limit. This is a quick and easy way to fill up on lean protein and fresh veggies.
– Cooking spray
– 1 teaspoon minced garlic
– 1 teaspoon freshly grated ginger
– 1½ cup sliced napa cabbage
– 1¼ cup diced carrot
– 1¼ cup diced onion
– 1¼ cup chopped green onions
– 2 tablespoons low-sodium soy sauce
– 1½ tablespoon rice wine vinegar
– 1/8 pound raw shrimp, peeled and deveined
– 1/8 pound raw scallops, chopped
– 1½ cup cooked brown rice
1. Grease a skillet with cooking spray, and add the garlic and ginger.
2. Cook for 1 minute, and then stir in the cabbage, carrot, onion, and green onions. Cook for
2 minutes, stirring often.
3. Stir in the soy sauce and rice wine vinegar, tossing to coat, and then add the shrimp and scallops.
4. Cook for 4 to 5 minutes, until the seafood is cooked through, and then transfer to a bowl.
5. Regrease the skillet and add the rice. Cook until the rice is browned, and then add to the bowl with the seafood and vegetables.
6. Toss to combine and serve hot.
Serves 1.
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19- Sun-Dried Tomato Salad
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| Sun-Dried Tomato Salad |
Calories: 200 per serving
This salad is nothing like those day-old boxed salads you find in the deli section of the grocery store. Made with fresh greens and sun-dried tomatoes, this salad tastes like no salad you’ve ever had.
– 2 cups fresh spring greens
– 1 cup fresh baby spinach leaves
– 1½ cup grape tomatoes, halved
– 1¼ cup chopped celery
– 1¼ cup sliced red onion
– 1 sun-dried tomato in oil
– 1 tablespoon red wine vinegar
– 2 teaspoons canola oil
– 1 clove garlic, minced
– Pinch of freshly ground black pepper
1. Toss the spring greens, spinach, grape tomatoes, celery, and red onion in a bowl until combined, and then transfer to a plate.
2. Combine the remaining ingredients in a food processor, and blend until smooth.
3. Drizzle the dressing over the salad to serve.
Serves 1.
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20- Vegetable Lo Mein
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| Vegetable Lo Mein |
Are you finding it difficult to stave off cravings for takeout on your fasting days? This simple lo mein is the solution1€”by making it yourself you can control the calories and the portion size.
– 1 (8-ounce) package lo mein noodles
– 1 tablespoon canola oil
– 1 teaspoon minced garlic
– 1 cup broccoli florets, chopped
– 1 cup chopped carrots
– 1 cup mushrooms, chopped
– 1 cup green beans, trimmed
– 3 tablespoons low-sodium soy sauce
– 2 teaspoons dark sesame oil
– 1 teaspoon light brown sugar
1. Boil a pot of water and add the noodles. Cook until tender according to the directions on the package, and then drain.
2. Heat the canola oil in a large skillet over medium-high heat.
3. Add the garlic and cook for 1 minute.
4. Stir in the vegetables, and cook for 5 to 7 minutes until tender.
5. Add the remaining ingredients, including the cooked noodles, and stir to coat. Then cook for 2 to 3 minutes, until heated through.
Serves 4 (serving size about 1 cup).
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21- Roasted Carrot Soup
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| Roasted Carrot Soup |
Calories: 100 per serving
This soup is the perfect way to use that bag of carrots that has been sitting in your refrigerator. Throw in an onion and a red bell pepper, and you have yourself a delicious pot of soup!
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 4 cups chopped carrots
– 1 cup chopped onion
– 1 teaspoon dried oregano
– 1 teaspoon ground turmeric
– Salt and freshly ground black pepper to taste
– 2 cups vegetable stock
1. Heat the olive oil and garlic in a large saucepan over medium-high heat.
2. Stir in the carrots, and cook for 10 minutes.
3. Add the onion and spices, stirring well, and then cook for 5 minutes.
4. Stir in the vegetable stock and bring to a boil.
5. Reduce heat and simmer, covered, for 20 minutes, until the carrots are tender.
6. Remove from heat and puree with an immersion blender. Serve hot.
Serves 4 (serving size about 1 cup).
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22- Garlic Cilantro Quinoa Burger
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| Garlic Cilantro Quinoa Burger |
Calories: 200 per burger
Although a hot, greasy, bacon cheeseburger may not be practical for a fasting day, these quinoa burgers allow you to indulge in one of your favorite foods while still staying within your calorie goal.
– 1½ cups water, divided
– 1½ cup dry quinoa
– 1 teaspoon canola oil
– 1 tablespoon minced garlic
– 1½ red onion, diced
– 1 (15-ounce) can white cannellini beans
– 1½ cup chopped cilantro
– 1½ teaspoon salt
– 1¼ teaspoon freshly ground black pepper
– 8 (100-calorie) sandwich buns
1. Combine 1 cup water and dry quinoa in a small saucepan. Bring to a boil, and then reduce heat and simmer for 15 minutes, covered.
2. Remove the quinoa from heat and let stand.
3. Heat the canola oil in a skillet over medium-high heat. Add the garlic and onion, and then cook for 2 minutes.
4. Stir in the beans, cilantro, and remaining 1½ cup water.
5. Bring the mixture to a simmer and cook for 10 minutes, and then transfer the mixture to a food processor and pulse until finely chopped.
6. Spoon the mixture into a bowl and stir in the cooked quinoa. Shape the mixture into 8 patties by hand.
7. Preheat the broiler in the oven, and arrange the patties on a baking sheet.
8. Broil for 4 to 5 minutes on each side, until the burgers are heated through. Serve hot on the buns, and salt and pepper to taste.
Serves 8 (serving size 1 burger).
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23- Vegetable Egg-White Omelet
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| Vegetable Egg-White Omelet |
Calories: 100 per serving
By substituting egg whites for whole eggs, you can still enjoy a hearty breakfast omelet without going over your daily calorie goal.
– 3 large egg whites
– 1 tablespoon water
– 1½ teaspoon salt
– 1¼ teaspoon freshly ground black pepper
– 1 teaspoon canola oil
– 2 tablespoons diced red bell pepper
– 2 tablespoons diced onion
– 2 tablespoons diced mushroom
– 1 green onion, chopped
1. Whisk together the egg whites, water, salt, and pepper in a small bowl and set aside.
2. Heat the canola oil in a nonstick skillet over medium heat.
3. Pour in the whisked egg mixture, and let it cook for 1 minute until the egg mixture begins to turn white around the edges.
4. Loosen the edges of the omelet with a rubber spatula, lifting them to allow the uncooked egg white to flow underneath.
5. Cook for 1 to 2 minutes more until the omelet is almost set.
6. Sprinkle the vegetables over half the omelet, and then use the rubber spatula to fold the empty half of the omelet over the vegetables.
7. Cook for 1 minute, and then carefully flip the omelet and cook for 1 minute on the other side, or until the omelet is completely set.
8. Transfer to a plate and serve hot.
Serves 1.
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24- Broccoli Almond Salad
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| Broccoli Almond Salad |
Looking for something cool and crunchy to satisfy your hunger on a fasting day? This salad is sure to do the trick.
– 4 cups broccoli florets, chopped
– 2 green onions, chopped
– 1 large carrot, grated
– 1½ cup sliced almonds
– 1½ cup golden raisins
– 1/3 cup sesame tahini
– 3 tablespoons mild honey
– 1 tablespoon extra-virgin olive oil
– 1 tablespoon fresh lemon juice
1. Place the broccoli, green onions, and carrot in a bowl. Toss to combine.
2. Toss in the almonds and raisins, and then set aside.
3. Whisk together the remaining ingredients, and then pour over the salad and toss to coat. Chill before serving.
Serves 6 (serving size 1 cup).
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25- Spicy Vegetarian Black Bean Chili
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| Spicy Vegetarian Black Bean Chili |
Calories: 200 per serving
This recipe is sure to fill you up on a fasting day. Loaded with protein from black beans and flavored with jalapeño, this vegetarian chili is sure to satisfy.
– 1 tablespoon olive oil
– 1 teaspoon minced garlic
– 2 tablespoons chili powder
– 1 tablespoon dried chipotle powder
– 1 teaspoon dried oregano
– 1½ teaspoon salt
– 1 small red onion, diced
– 1 red bell pepper, diced
– 1 green bell pepper, diced
Р1 jalape̱o, seeded and minced
– 1 (15-ounce) can black beans, drained
– 1 (14.5-ounce) can stewed tomatoes
– 1 small zucchini, diced
1. Heat the olive oil in a stockpot over medium heat.
2. Stir in the garlic and spices, and then cook for 1 to 2 minutes until fragrant.
3. Add the onion, peppers, and jalapeño, and cook for 5 minutes, stirring often.
4. Stir in the remaining ingredients and bring to a simmer.
5. Simmer for 20 minutes, covered, until the beans are tender.
Serves 6 to 8 (serving size 1 cup).
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26- Grilled Salmon Salad
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| Grilled Salmon Salad |
Calories: 200 per serving
Don’t be tempted to think that a grilled salmon salad is œboring or œbland. By using a variety of fresh herbs and spices, you can dress up your salad and give it extra flavor.
– 1 tablespoon red wine vinegar
– 1 teaspoon olive oil
– 1 teaspoon balsamic vinegar
– 1½ teaspoon freshly ground black pepper
– 1¼ teaspoon dry mustard
– Pinch of salt
– 3 ounces fresh salmon fillet
– 1 tablespoon lemon juice
– 2 cups fresh spring greens
– 1¼ cup sliced red onion
– 1¼ cup chopped tomatoes
1. Whisk together the first 6 ingredients in a small bowl and set aside.
2. Preheat the grill and line the grates with foil.
3. Brush the fish with lemon juice and lay flat on the grill.
4. Cook for 3 to 5 minutes on each side, until the salmon is cooked to the desired temperature. Set aside to cool slightly.
5. Combine the spring greens, onion, and tomato in a bowl, and toss to combine.
6. Toss in the dressing, and then transfer to a plate and top with salmon to serve.
Serves 1.
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27- Coconut-Crusted Chicken
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| Coconut-Crusted Chicken |
Calories: 200 per serving
It’s hard to believe that just a half tablespoon of coconut flour can provide so much flavor, but once you try this recipe, you will definitely be a believer.
– Cooking spray
– 4 ounces boneless, skinless chicken breast
– Salt and freshly ground black pepper to taste
– 2 tablespoons unsweetened shredded coconut
– 1½ tablespoon raw coconut flour
– 1 teaspoon canola oil
1. Preheat oven to 400 degrees F, and lightly grease a glass baking dish with cooking spray.
2. Trim the fat from the chicken, and season with salt and pepper to taste.
3. Combine the shredded coconut and coconut flour in a small bowl, and set aside.
4. Brush the chicken with the canola oil, and place it in the baking dish.
5. Sprinkle the coconut mixture over the chicken, and bake for 20 to 30 minutes, until the chicken is cooked through. Serve hot.
Serves 1.
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28- Cream of Cauliflower Soup
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| Cream of Cauliflower Soup |
Calories: 100 per serving
This soup is easy to prepare and highly versatile: Serve it hot on cold days or chill it in the refrigerator and serve cold when you need to cool down.
– 2 teaspoons unsalted butter
– 1 clove garlic, minced
– 1½ cup chopped celery
– 1½ cup chopped onion
– 1 small head cauliflower, chopped
– 1 teaspoon dried thyme
– 1½ teaspoon salt
– 1¼ teaspoon freshly ground black pepper
– 4 cups vegetable stock
1. Melt the butter in a medium saucepan over medium-high heat.
2. Add the garlic and cook for 1 minute.
3. Stir in the celery and onion, and cook for 4 minutes.
4. Add the cauliflower, thyme, salt, and pepper and stir well. Then cook for 1 minute.
5. Stir in the vegetable stock and bring to a boil.
6. Reduce heat and simmer the soup, covered, for 20 minutes.
7. Remove the soup from heat and puree with an immersion blender.
Serves 4 (serving size 1 cup).
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29- Chipotle Lime Scallops
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| Chipotle Lime Scallops |
Calories: 100 per serving
Scallops are an excellent source of lean, low-calorie protein, and this recipe uses them to perfection.
– 4 ounces bay scallops
– 2 tablespoons fresh lime juice
– 1 tablespoon chopped fresh cilantro
– 1 teaspoon ground chipotle powder
– 1 teaspoon chili powder
– 1½ teaspoon freshly ground black pepper
– Cooking spray
1. Rinse the scallops well and pat dry.
2. Whisk together the remaining ingredients except the cooking spray in a bowl, and then add the scallops and toss to coat.
3. Cover and chill for 20 minutes.
4. Preheat the broiler in the oven and lightly grease a roasting pan with cooking spray.
5. Arrange the scallops in the pan about 1 inch apart, and broil for 2 to 4 minutes on each side until cooked through.
Serves 1.
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30- Fresh Tomato Mozzarella Salad
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| Fresh Tomato Mozzarella Salad |
Calories: 100 per serving
There is something about the combination of fresh tomatoes and mozzarella that can’t be beat. As simple as it is, this tomato mozzarella salad is sure to satisfy.
– 1 medium ripe tomato
– 1 ounce fresh mozzarella cheese
– 1½ teaspoon olive oil
– 1½ teaspoon dried basil
– 1½ teaspoon dried oregano
– Pinch of salt and freshly ground black pepper
1. Coarsely chop the tomato and mozzarella, and combine in bowl.
2. Add the remaining ingredients and toss to coat.
3. Chill before serving, if desired.
Serves 1.
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31- Oven-Baked Tomatoes
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| Oven-Baked Tomatoes |
Calories: 150 per serving
This is a unique meal idea that is particularly good for fasting days. Hot and full of flavor, this dish is surprisingly low in calories.
– Cooking spray
– 1 large ripe tomato
– 3 tablespoons Italian bread crumbs
– 1 tablespoon fresh Parmesan, grated
– 1 clove garlic, minced
– 1 teaspoon olive oil
– 1½ teaspoon dried basil
– 1½ teaspoon dried oregano
– Salt and freshly ground black pepper to taste
1. Preheat oven to 350 degrees F, and lightly grease a round ramekin with cooking spray.
2. Cut the top off the tomato, setting it aside, and scoop out the seeds. Then lay the tomato upside down on a paper towel to drain for 5 minutes.
3. Whisk together the remaining ingredients in a small bowl and then spoon into the hollowed-out tomato.
4. Place the tomato in the ramekin and put the top of the tomato back on.
5. Bake for 20 to 25 minutes, until the tomato is tender.
Serves 1.
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32- Cream of Mushroom Soup
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| Cream of Mushroom Soup |
Calories: 100 per serving
This creamy soup is surprisingly low in calories and incredibly simple to prepare.
– 2 teaspoons unsalted butter
– 1 clove garlic, minced
– 1½ cup chopped onion
– 1 pound mushrooms, sliced
– 1½ teaspoon salt
– 1¼ teaspoon freshly ground black pepper
– 3 cups vegetable stock
– 1½ cup unsweetened coconut milk
1. Melt the butter in a medium saucepan over medium-high heat.
2. Add the garlic and cook for 1 minute.
3. Stir in the onion and cook for 4 minutes.
4. Add the mushrooms, salt, and pepper and stir well. Then cook for 3 minutes.
5. Stir in the vegetable stock and bring to a boil.
6. Reduce heat and simmer the soup, covered, for 20 minutes.
7. Remove the soup from heat and puree with an immersion blender. Whisk in the coconut milk just before serving.
Serves 4 (serving size 1 cup).
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