Break your fast with these three easy, healthy recipes to obtain optimal results
The key to a successful circadian fasting lifestyle is to plan out how you are going to break your fast. Because most people are very hungry by the time the fast ends, it’s necessary to be prepared so that you consume healthy, plant-based foods. In light of this, some important questions need to be answered such as what you should consume first; what should be avoided; what type of food will ensure optimal results of the diet etc. Especially after a break, processed and junk food are seemingly more tempting to the palate and can be that much more difficult to avoid. The importance of breaking your fast with healthy foods can’t be stressed enough as this decision either amplifies or sabotages the results of the fast. Not only does this reduce the strain on your digestive system and help your body adapt, it also ensures minimized risk of constipation, stomachache, bloating and more.
Breaking a fast should not be rocket science, but you should follow some general rules (what to eat and avoid) to minimize digestive distress and keep the blood sugar stable. Here are three easy recipes you can recreate to break your fast in the healthiest and most nutritious way possible.
BUTTERNUT SQUASH SOUP WITH PISTACHIO AND CHICKPEAS
FEATURED IMAGE: Karolina Grabowska @Pexels
- 1/2 tbsp extra-virgin olive oil
- 1 large yellow onion, chopped
- ½ tsp sea salt
- 1 (3-pound) butternut squash, peeled, seeded, and cubed
- 3 garlic cloves, chopped
- 1 tbsp chopped fresh sage
- ½ tbsp minced fresh rosemary
- 1 tsp grated fresh ginger
- 3 to 4 cups vegetable broth
- ¾ cup canned chickpeas, rinsed
- 1 tbsp lime juice
- 1 tsp curry powder
- 1 tablespoon pistachios
- Freshly ground black pepper
- Salt to taste
- Heat the oil in a large pot over medium heat. Add the onion, salt, and several grinds of fresh pepper and sauté until soft, 5 to 8 minutes.
- Add the squash and cook until it begins to soften, stirring occasionally, for 8 to 10 minutes.
- Add the garlic, sage, rosemary, and ginger. Stir and cook 30 seconds to 1 minute, until fragrant, then add 3 cups of the broth. Bring to a boil, cover, and reduce heat to a simmer. Cook until the squash is tender, 20 to 30 minutes.
- Let cool slightly and pour the soup into a blender, working in batches if necessary, and blend until smooth. If your soup is too thick, add up to 1 cup more broth and blend.
- Heat soup in a small saucepan with chickpeas, lime juice, curry powder and salt.
- To serve, top with crushed pistachios and serve hot.
MORINGA AND GINGER VEGAN SMOOTHIE
IMAGE CREDIT: Ponyo Sakana @Pexels
- 1 frozen ripe banana (sliced to small pieces)
- 2 cups kale leaves (center ribs removed)
- ½ cup frozen berries
- 2 tsp finely grated ginger
- 1 cup non-dairy milk substitute or water
- 2 tbsp vegan protein powder
- 1 tbsp chia seeds
- 1 pinch ground cinnamon
- 1 teaspoon moringa powder
Moringa is a powerhouse of nutrients—high in minerals calcium, potassium, iron and magnesium, it's a superfood that should be incorporated into your diet on a regular basis. Blend all the ingredients in a blender until you get a smooth consistency with preferred thickness. You can add a few ice-cubes if you want it to be thicker. Serve chilled.
SPICY DICED TOFU
IMAGE CREDIT: Ella Olsson @Pexels
- 8 ounces extra-firm tofu
- 1-2 tbsp coconut oil
- 1/4 red onion (thinly sliced)
- 1/2 red pepper (thinly sliced)
- 2 cups kale (loosely chopped)
- 1 cup carrots (sliced)
- 1 cup mushrooms (diced)
- 1/8 tsp sea salt
- 1/2 tsp garlic powder
- 1/2 tsp ground cumin
- 1/4 tsp chili powder
- 1/4 tsp freshly ground ginger
- 1/4 tsp turmeric
- 1/8 tsp grated star anise
- 1/8 tsp grated cinnamon
- Water (to thin)
- Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast-iron skillet, for around 10-15 minutes.
- While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set the sauce aside.
- Warm a large skillet over medium heat. Once hot, add a drizzle of coconut oil and the mushrooms and carrots. Sauté them until they sweat then add the onion and red pepper. Season with a pinch each salt and pepper and stir. Cook until softened for about 5 minutes.
- Add kale, season with a bit more salt and pepper, and cover to steam for 2 minutes.
- In the meantime, unwrap tofu and dice into bite-sized pieces and add it to the pan with the vegetables.
- Sauté for 2 minutes, then pour the sauce. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.
- Serve immediately or save in an airtight container once cooled.
FEATURED IMAGE CREDIT: Ponyo Sakana @Pexels