3 Delicious and Nutritious Recipes to Break Your Fast

by | Nov 5, 2020 | EATING/FASTING

After a prolonged fast, it might be tempting to open the fridge and dive in. But, instead, you may want to consider refueling with a nutrient-rich meal. 

 The recipes below contain about 500-600 calories each and are designed to be a complete meal. They contain a balance of carbohydrates, protein, and fat to help keep you satisfied during your eating window. They are also loaded with plant-based ingredients to help replenish some of the vitamins and minerals you may have missed out on.

You could eat all of these in the same day, during your eating window, or pick and choose which works best for you paired with your other meals.  

3 Recipes to Break Your Fast 

Sweet Potato Smoothie 

 Sweet Potato Pie Smoothie

 Makes 1 smoothie 

 Ingredients

  • 1 cup unsweetened cashew milk (or other non-dairy milk such as almond, oat, or coconut)
  • 1 cup steamed and frozen sweet potato
  • 1 tbsp + 1 tsp almond butter, divided
  • 1 scoop protein powder of choice
  • ½ banana
  • ½ tsp freshly grated ginger (or ¼ tsp ground ginger powder)
  • ½ tsp ground cinnamon
  • ½ tsp vanilla extract
  • ½ cup ice, optional to thicken

Instructions

  1. Place milk, sweet potato, 1 tbsp almond butter, banana, ginger, cinnamon, and vanilla extract in a blender. Blend on medium-high speed until well-processed and creamy. Add optional ½ cup of ice if you prefer a thicker, frostier smoothie.
  2. Pour smoothie into serving glass. Garnish with 1 tsp almond butter drizzle and an extra dusting of cinnamon, if desired. Enjoy immediately.

Nutrition Information

Calories: 500

Protein: 28 grams

Fat: 15 grams

Saturated Fat: 2 grams

Carbohydrate: 60 grams

Fiber: 7.5 grams

Sugar: 14.5 grams

   

Greens and Grain Bowl

 Makes 1 bowl

 Ingredients

  • 2 cups baby spinach
  • ½ cup cooked quinoa
  • ½ avocado, peeled and sliced
  • ½ cup mini cucumber slices (about 1 mini cucumber)
  • ¼ cup microgreens or sprouts
  • ¼ cup canned chickpeas, rinsed and drained
  • 1 large pastured egg, soft-boiled 
  • 1 tbsp raw pistachios, chopped
  • Juice of ¼ lemon
  • 2 tsp extra virgin olive oil
  • Salt & pepper, to taste

Instructions

  1. To soft-boil the egg: bring 1 to 2 inches of water to a boil in a small saucepan. Once boiling, add egg and cover for 6 minutes. Transfer egg to ice water bath to stop cooking and set aside.
  2. Meanwhile, fill a serving bowl with spinach. Top with quinoa, avocado, cucumber, microgreens, chickpeas, peeled soft-boiled egg, and chopped pistachios. 
  3. Just before serving, drizzle with lemon juice and olive oil and season with salt and pepper.

Nutrition Information

Calories: 568

Protein: 20 grams

 Fat: 35 grams

 Saturated Fat: 5 grams

 Carbohydrate: 46 grams

 Fiber:  15 grams

 Sugar: 0 grams

 

Zucchini Noodles _ Salmon 

Zucchini Noodles & Salmon with Almond Butter Dressing

 Makes 2 bowls

 Ingredients

For the marinade & dressing:

  • 3 tbsp almond butter
  • 2 tbsp coconut aminos
  • 2 tbsp extra virgin olive oil
  • Juice of ½ lime
  • 2 garlic cloves, minced
  • 1 tsp fresh grated ginger (or ½ tsp ground ginger)
  • 2 4-ounce wild-caught salmon filets
  • 1 tsp olive oil
  • 1 medium green zucchini, spiralized or cut into ribbons 
  • ½ cup shredded carrot
  • 1 red bell pepper, thinly sliced
  • ¼ cup green onion, chopped
  • 2 tbsp slivered almonds
  • 2 tsp hemp seeds
  • Cilantro, optional to garnish

Instructions 

  1. Prepare the marinade/dressing by combining almond butter, coconut aminos, olive oil, lime juice, garlic, and ginger in a small saucepan. Heat over medium heat until almond butter is melted and stir to combine. If the mixture is too thick, add 1-2 tablespoons of water.
  2. Pour half of the almond butter mixture over the salmon fillets in a resealable bag or storage container. Marinate in the refrigerator for 30 minutes up to 2 hours. 
  3. Preheat the oven to 375 degrees Fahrenheit. 
  4. Transfer salmon to a baking sheet and bake15 minutes until cooked through and fish flakes easily.
  5. While salmon cooks, prepare the vegetables.
  6. Heat 1 tsp olive oil in a skillet over medium heat. Add zucchini noodles, carrot, and bell pepper. Lightly saute to warm vegetables, about 3 minutes. Then pour the remaining almond butter mixture over the vegetables and toss to combine.
  7. Divide vegetable mixture between two plates. Top each with a salmon filet, 2 tbsp green onion, 1 tbsp slivered almonds, and 1 tsp hemp seeds. Garnish with a few sprigs of cilantro, if desired.

Nutrition Information

For one bowl: 

Calories: 544

Protein: 35 grams

Fat: 36.5 grams

Saturated Fat: 4 grams

Carbohydrate: 22.5 grams

Fiber:  6 grams

Sugar: 11 grams