A recent diet trend is intermittent fasting, which involves not eating during certain hours each day, or not eating all day for two to four days a week. Ongoing research suggests this style of eating may hold promise for easing certain neurologic disorders such as stroke, Parkinson’s disease, and epilepsy.
For most people, there’s no harm in trying it, although children under age 12, teens at a normal weight, pregnant or lactating women, adults over age 70, and anyone who's extremely underweight (a BMI below 18.5) should not try it, according to Krista Varady, PhD, professor of nutrition at the University of Illinois in Chicago.
To help those who are curious get started, chef Linda Monastra, a graduate of the Natural Gourmet Institute, developed these healthy, filling recipes.
Green Smoothie
Serves 2
- 1 cup roughly chopped spinach leaves
- 1 cup diced pineapple
- ½ avocado diced
- 1 cup sliced banana
- ½ cup unsweetened almond milk
- 1 cup ice cold water
- ½ cup peeled, seeded, and diced cucumber
- 1 teaspoon peeled and grated fresh ginger
Add ingredients to blender and turn on high until mixture is smooth. If mixture is too thick, add one tablespoon cold water at a time until desired thickness.
Barley Risotto with Corn, Spinach, and Tomatoes
Serves 2-4
- 2 tablespoons olive oil
- 2 tablespoons minced shallots
- 2 cloves garlic, minced
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- ¼ teaspoon ground cumin
- ¼ teaspoon ground coriander
- 1 cup pearled barley
- 4 cups low-sodium vegetable broth
- 1 cup frozen corn, thawed
- 1 cup roughly chopped spinach leaves
- 1 cup grape tomatoes, quartered
- 1 teaspoon lemon juice
- 2 teaspoon chopped chives
In large pot, heat olive oil over medium heat. Add shallots, garlic, salt, pepper, cumin, and coriander and cook for one minute, stirring occasionally. Pour in barley and stir to coat. Add one cup water and cook over medium-high until water is absorbed, stirring occasionally.
Once water is absorbed, pour in broth one cup at a time, stirring occasionally until broth is absorbed, which takes 20 to 25 minutes. Toss in corn, spinach, and tomatoes and stir just until spinach is wilted. Remove from heat and stir in lemon juice. Divide evenly among bowls and top with chives.
Nut and Fruit Trail Mix Bars
Makes 8 bars
- 1 cup raw whole almonds
- ½ cup raw pecans
- ½ cup raw cashews
- ¼ cup sunflower seeds
- ¼ cup dried cranberries
- 1/3 cup puffed kamut or puffed rice
- 1 tablespoon ground flaxseed
- ¼ teaspoon ground cinnamon
- ½ teaspoon salt
- ¼ cup brown rice syrup
Preheat oven to 325°F. Line 8”x8” pan with parchment paper so it hangs over on two sides.
Roughly chop almonds, pecans, and cashews, and place on small baking tray. Toast in oven for eight to 10 minutes until nuts begin to turn golden.
While nuts are toasting, combine sunflower seeds, dried cranberries, puffed kamut or rice, flaxseed, cinnamon, and salt in large bowl. Add toasted nuts and brown rice syrup to bowl and stir until mixture is evenly coated. Pour into prepared pan and press into an even layer with spatula. Bake 18 to 20 minutes until edges just begin to brown.
Allow to cool for 20 minutes. Remove mixture from pan using parchment paper hanging over edge as handles and cut into eight bars. Bars can be stored separated by parchment paper in an airtight container at room temperature for up to five days or in the refrigerator for up to two weeks.
Tempeh Reuben Club Sandwich
Serves 2
- ¼ cup avocado oil mayonnaise
- 1 tablespoon ketchup
- 1 teaspoon apple cider vinegar
- ½ teaspoon hot sauce
- ½ teaspoon Dijon mustard
- 1 ¼ teaspoons smoked paprika, divided
- ¾ teaspoon garlic powder, divided
- ¼ cup diced pickles
- 1 8-ounce package tempeh
- ¾ cup low-sodium vegetable broth
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon balsamic vinegar
- ¼ teaspoon ground black pepper
- 2 tablespoons olive oil
- 2 slices Swiss cheese, halved
- 6 slices whole grain bread
- 1 avocado, quartered and sliced
- ½ cup sauerkraut, drained
In small bowl, whisk mayonnaise, ketchup, apple cider vinegar, hot sauce, mustard, ¼ teaspoon smoked paprika, and ¼ teaspoon garlic powder. Add pickles and stir. Set sauce aside.
Cut tempeh piece in half, then slice horizontally to create two thinner pieces for a total of four pieces. Set aside.
Combine broth, soy sauce, balsamic vinegar, remaining tablespoon smoked paprika, remaining ½ teaspoon garlic powder, and black pepper in 10” skillet. Add tempeh pieces, cut sides down. Bring to a boil over high heat, then lower to medium-high and simmer for three minutes. Turn tempeh over and simmer for additional two minutes until marinade is mostly absorbed. If pan becomes dry, add additional broth or water, one tablespoon at a time. Remove tempeh and set aside. Pour in two tablespoons olive oil to pan and spread to coat. Add tempeh back into pan and cook about two minutes each side. Turn off heat. Top each piece of tempeh with half slice of Swiss cheese.
Toast bread well in toaster. Spread about one tablespoon sauce on one piece of toast then assemble sandwich on top by layering ¼ of avocado slices, piece of tempeh, two tablespoons sauerkraut, second piece of toast, another tablespoon sauce, another ¼ avocado slices, second piece of tempeh, and two additional tablespoons sauerkraut. Spread one tablespoon of sauce on third piece of toast and place on top of sandwich. Cut in half. Repeat steps for second sandwich.
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