How to improve health: fast

FASTING diets have been in the news lately, with US researchers finding a type of fasting diet can trigger the pancreas to regenerate itself.

There are other benefits from intermittent fasting (for example, dramatically reducing your calories for two days per week), including weight loss and improvements to your health.

Holistic nutritionist, yoga and meditation teacher, wholefoods chef and author Lee Holmes guides readers through the different types of fasting methods so you can apply the right fasting style for your lifestyle.

With more than 90 new recipes, Lee provides those keen to try a fasting diet with nutritious options for calorie-reduced meals, rather than resorting to low-calorie junk food.

"I'm here to show you that fasting can be healthy with the right food and ingredient choices," Lee says.





Serves: 1


1 tsp finely chopped lemongrass stem

1 tsp finely grated lime zest

1 tsp lime juice

1 tbs lemon juice

2 garlic cloves, crushed

1 1/2 tsp grated ginger

Chilli flakes

140g skinless chicken breast fillets

Celtic sea salt and freshly ground black pepper, to taste

1/2 tsp extra virgin coconut oil, melted

5 medium asparagus spears

1/2 tsp extra virgin olive oil

1 tbs chopped coriander or micro coriander, to serve

Sliced fresh chilli (optional), to serve


Using a mortar and pestle, pound the lemongrass, lime zest and juice, lemon juice, garlic, ginger and chilli flakes until they form a thick paste. Rub the paste all over the chicken, then season with salt and pepper. Cover and refrigerate for 20 minutes.

Preheat the oven to 180C.

Put the chicken on a small baking tray, drizzle with the coconut oil and bake for 25-30 minutes, until golden brown and cooked through.

While the chicken is cooking, preheat a chargrill pan or frying pan over medium heat. Add the asparagus and drizzle over the olive oil.

Cook for 3-4 minutes, turning regularly - it will start to brown in spots.

Halve the asparagus, arrange it on a plate and place the chicken on top. Serve with coriander and chilli (if using) scattered over.

Recipes and images from Fast your Way to Wellness by Lee Holmes (Murdoch Books).

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