12 things you need to start your 5:2 diet

It’s pretty obvious that any diet is doomed to failure if you have the wrong things in your fridge but it’s slightly more tricky with the 5:2 diet where you eat ‘normally’ 5 days a week. The temptation to pitch in to that half open bottle of wine and leftover cheese can be overwhelming. To counter it you need to have some food - and drink - to hand that won’t cause you problems on fast days:

Assuming you have basics like eggs, spices and herbs anyway this is what I’d lay in:

Low fat yoghurt or fromage frais
Surprisingly low in calories so perfect for breakfast along with some fruit - though choose your fruit carefully (blueberries are a good choice). The yoghurt I’ve got (Waitrose organic low fat natural live bio yoghurt) is just 57 calories per 100g - which is a fair amount of yoghurt. Fat free fromage frais is even lower at 50 calories per 100g

Fizzy water
You need - or rather I need - something to drink at the time you might normally be having a pre-dinner glass of wine. Chilled sparkling mineral water on the rocks with a dash of angostura bitters and a slice of lemon does the job. Most of the time, though I found I was craving a sherry tonight.

Lemons
In tea or water as above. Good for squeezing on stir-fries and salads too

Crispbreads
You need something for the times when hunger pangs become intolerable (in my case about 4 in the afternoon). Low calorie crispbreads come to the rescue. I have two - Ryvita Multi-Seed Thins at 37 calories a slice and super-tasty Peter’s Yard crispbreads at 34 calories each which compensate for not having bread.

Some kind of low calorie dip or spread
Surprisingly there are more than you’d think - some not even labelled low fat like Waitrose’s oddly named ‘Distinctive crab paté’ which is only 78 cals for 42g. So about 28 calories for a tablespoonful. Sainsbury’s annoyingly twee but quite tasty Be Good to Yourself red pepper houmus is 65 calories per 50g and Garlic and Herb Philly Light, for which I must confess a guilty weakness, 46 calories per 30g. So a crispbread and a smear of one of these will get you through a wobbly moment.

Cucumber - good for dunking in the above - just 10 calories per 100g

Red and yellow peppers - ditto though slightly more calorific at about 32 calories per 100g. Good for stir-fries too

Instant miso soup
Comforting when you’re starving and when a coffee or tea just won’t do. The brand I’ve got (Clearspring) is only 17 calories per sachet

Fry Light or other low calorie olive oil spray
One of the hardest things I find is doing without olive oil and salad dressings. (Think about it: a tablespoon of oil is over a fifth your daily allowance on a fast day.) This will at least make sure whatever you’re cooking doesn’t stick and give it a bit of flavour. And only 1 calorie a puff

Balsamic vinegar
I was really surprised at this one. Balsamic vinegar is only about 5-7 calories a teaspoon. Which will basically dress a small watercress or watercress, rocket and spinach salad which are virtually no calories at all.

A pack of frozen prawns
Preferably the small North Atlantic ones which will give you the illusion you’re eating more than 2 or 3 king prawns will. 61-67 per 100g.

Some decent tea
So long as you have it without milk, tea - and infusions - are the friend of the 5:2 dieter. Maybe make this the time you get into leaf tea if you’re not already. The whole ritual of making yourself a pot feels like a treat.

What would you suggest for the 5:2 storecupboard - or fridge?

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How do you handle fast days on 5:2?

Given the interest in my post on the 5:2 diet I thought I’d post again passing on the accumulated wisdom of . . . er . . . just over 2 weeks dieting.

So, how often do you eat? Seems to vary a lot. Some seem to manage an entire day without eating before they have their evening meal. Others including Michael Mosley don’t eat between breakfast and dinner. That has the advantage you can have a decent breakfast, a bowl of porridge, say or a couple of boiled eggs but I still find it a long time to go without food. Maybe that will ease over time but I find being hungry immensely distracting and can’t think about anything else.

So I eat - just as I normally would. 4 times a day. Breakfast, lunch, tea and supper. I’ve tried doing without anything between lunch and supper but get ravenous around 4-5pm. So I have a snack of a crispbread and some low calorie hummus. (Low cal red pepper hummus has less than the original kind)

For breakfast I’ve tried a boiled egg and a crispbread - a bit meagre even though the crispbreads are the wonderful Peter’s Yard’s. (A seeded Ryvita would be a cheaper alternative). I prefer a bowl of low fat yoghurt and blueberries, which keeps me going for several hours.

For lunch I’ve experimented with soup (low cal but not particularly filling), big salads and crispbreads, raw veg and hummus. Cheese, for me, is a no-no. You can’t really have more than 30g and I find that incredibly frustrating.

Dinner is a bit more cheering. Stir-fries work best I think (prawns are really low cal) or some steamed or baked fish and veg though obviously you can’t allow oil (119 calories a tablespoon) or butter (205 calories an ounce) anywhere near it. Or potatoes. Or rice . . . . (You can see one can get quite tetchy by this time of day) Large Asiany soups (without noodles) are also quite satisfying. And if you haven’t blown 300 calories already you could have a calorie-counted ready meal.

If you’re looking for inspiration there are some delicious recipes from food writer Xanthe Clay who is also on the diet here, some 200-400 calorie recipes on the BBC Good Food website and a good ebook I’ve discovered called The 5:2 diet book by Kate Harrison, downloadable from Amazon at £2.56. Money well spent.

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5:2 - the perfect frugal diet

I told you I'd be back sometime and here I am. Back to frugal eating but with a slightly different slant. Semi-fasting 2 days a week, otherwise known as Intermittent Fasting, the 2 day diet and the 5:2 diet. Ironically I’ve actually lost 5 lbs (just over 2 kg) in the first 2 weeks which is rather apt.

A food writer friend of mine had lost a similar amount and was raving about it as perfectly suited to the indulgent lifestyle we foodies enjoy. (Not expecting any sympathy, obviously, but it’s taken its toll and my weight has been creeping up relentlessly over the last 5-6 years.)

Apart from a brief spell on Weight Watchers after the birth of my son I’ve never managed to diet successfully but 2 days a week - even with a limit of 500 calories (men are allowed 600) a day is totally do-able.

The theory is that fasting twice a week rather than 24/7 confuses the brain and prevents it conserving fat rather than burning it up. (Normally as you lose weight your metabolic rate slows.) it also apparently discourages it from producing the hormone IGF-1 which makes the body focus on repairing and renewing cells rather than making new ones. No, I don’t fully understand all that either but read this article by Dr Michael Mosley, whose Horizon programme kick-started the craze, for  clarification.

So what can you actually eat? Not a lot if truth be told, unless you want to save up your allowance for one relatively normal meal - as many do. Effectively no cheese, no booze, no bread, no butter, very little meat and not much fruit. You can however fit in eggs, fish, low fat dairy and dips and loads of veggies. And there’s always the cheering thought that you can resume normal eating the following day.

When I say 'normal' of course I mean most people’s normal not a massive blowout to compensate for what you missed the previous day. I find it’s made me more conscious of what I eat and so I’m reining back a bit generally although this two week period has included a hugely indulgent weekend in Portugal.

I haven’t felt dizzy - some apparently do - though I felt a bit light-headed on the first fast day. I have felt hungry so find I need 3 meals plus some kind of snack which means the maximum I can eat at a sitting is 200 calories. I've actually quite enjoyed devising ways of getting round that. I've also felt much more clear-headed and energetic.

The other benefit is you eat less therefore you spend less. So frugal in the conventional sense too.

I’ll be posting occasionally to let you know how I’m getting on and pass on any useful tips.

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The Frugal Cook is taking a sabbatical!

It's happened before and will no doubt happen again: I've got too many balls to keep in the air at the moment so I'm going to have to take a break from the blog until things calm down again. Hopefully not for too long.

The killer has been revamping my website matchingfoodandwine.com which does what it says on the tin: suggesting wines to match dishes you may be cooking and, occasionally, food to match a bottle you've been keeping for a special occasion.

Although there are some quite grand wines on the site occasionally it's mainly about the sort of wines  - and other drinks - you might buy to share with friends. I include beer, cider and other drinks too so I hope you'll find it useful.

There's another reason for visiting the site right now. To celebrate the relaunch we have a competition to win a case of Louis Roederer champagne. All you need to do is sign up for the newsletter to be included in the draw. As they say, you have to be in it to win it ;-)

Bye for now . . .  x

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Asparagus carbonara

Asparagus has come so early this year - a good month before the beginning of the official English asparagus season - that there's a danger you may be fed up with it already and be casting around for creative things to do with it. This is a good way to use up the thin asparagus called sprue or those misshapen spears you sometimes find at farm gates which don't meet supermarkets' exacting standards.

Asparagus carbonara
Serves 2

A bunch of asparagus
1 tbsp olive oil
A slice of butter
1/2 a bunch of spring onions, trimmed and sliced
1 tbsp fresh tarragon or 1 tsp dried tarragon (optional but good)
200g tagliatelle, fettucine or spaghetti
3 large eggs, lightly beaten
4 tbsp grated parmesan or Grana Padano + extra for serving
A spoonful or two of double or whipping cream (optional)
Salt and freshly ground black pepper

Cut the bottom quarter to a third off the asparagus spears. Cut off the tips and set aside then roughly chop the rest of the stem.

Heat a frying pan, add the oil then when that’s hot add the butter. Tip in the chopped asparagus and sliced onions, add the tarragon and stir for 2-3 minutes. Add the tips to the pan and fry a few minutes more until tender then take off the heat.

Meanwhile bring a large saucepan of water to the boil, add salt and cook the tagliatelle for the time recommended on the pack. Spoon off about 3 tbsp of the cooking water into the asparagus then drain the pasta and return to the pan.

Tip in the beaten eggs, parmesan and cream if using and mix well. The heat of the pasta will cook the egg but shouldn’t scramble it. Season with salt and freshly ground black pepper.

Quickly reheat the asparagus and toss with the pasta. Serve in warm bowls with extra parmesan.

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The best of the supermarket Easter wine offers

There’s a bit of a backlash against supermarket half price wine offers at the moment with which I’ve every sympathy. To artificially inflate wine prices only to heavily discount them sails perilously close to the wind legally but if the wines have been on offer in at least some stores at the full price they're in the clear. And this kind of discounting will go on unless the public boycott special offers in their droves (unlikely) or the Government sees fit to ban it (almost equally so).

So many of the following offers don’t look as good as they seem but at the price they’re being offered the wines are worth buying. I’ve said it before and I’ll say it again. Don’t be fooled by the size of the discount and never pay the full price for wines that are regularly discounted.

Asda
Asda Mas Miralda Cava £5 - well above average supermarket own brand Cava; Extra Special Fiano and Pinot Grigio, both £5; Rigal, The Original Malbec £5; Casillero del Diablo Cabernet Sauvignon , Chile £5; Campo Viejo Crianza £6

Co-op
Charles de Cazenove champagne is on sale at £15.99 - certainly not worth the original £31.99 but a fair deal at this price. The light, creamy Torres Vina Sol is also a decent buy at £4.99 if you’re looking for an everyday white.

Marks & Spencer
A well-priced Italian pair: Vermentino £5.99, Chianti Colli de Rasenna £5.99. Also 6 for the price of 5 on all bottled beers. Offers last until April 7th.

Morrisons
Not the easiest supermarket to check out online but the Ventoux red (£4.98), Calvet Sauvignon Semillon (£5.49) and Warres LBV £6.99 would all be worth a punt. And Innis & Gunn Oak-aged and Rum Finish beers at 2 for £3 is a good deal along with Morrisons The Best Vintage cider at £1.99 for 750ml. Beware ‘Better than half price’ offers in general though.

Sainsbury’s
There are reductions on some of the Taste the Difference range including TTD prosecco £7.99, and the TTD Languedoc Red, TTD Languedoc white and TTD Touraine Sauvignon Blanc which are worth buying on a 2 for £12 offer

Tesco
See my recommendations in last week’s Guardian column

Waitrose
Bredon Brut champagne is down to £13.99 again - a good buy if you want fizz for a wedding. Other deals: Lindauer Special Reserve Brut is £8.99; Baron de Ley Club Privado Rioja £6.32; Wither Hills Sauvignon Blanc £6.66; Muscat-de-Beaumes-de-Venise, Carte d’Or £4.99 a half bottle
And if you miss them? Don't panic - there will be more 'special' offers as soon as Easter is over plus the usual seasonal wine fairs.

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Eggs and asparagus, Istrian-style

You might not think there's a lot to say about eggs and asparagus that hasn't already been written but then you probably haven't been to the northern part of Croatia that's known as Istria at this time of year. (No, nor had I.)

Over the three days we were there we had it three times - each served slightly differently. The most popular way to cook it is simply to saute the asparagus in a little olive oil then add some lightly beaten, seasoned eggs but it tasted like no other scrambled eggs - or asparagus - that I've ever eaten.

That's partly because the asparagus is wild with a more herbal, bitter taste than you get at home, partly due to the intensely grassy, green olive oil and partly the eggs which were super-fresh with deep yellow yolks. I reckon the best way to replicate the taste would be with the fine asparagus called sprue, maybe adding a small handful of shredded wild rocket.

Another way to serve it is with a chopped egg sauce and some fried ham or bacon as we did at a restaurant called Nono in Umag.

What's great about the dish is that it's so seasonal, made out of ingredients any smallholding had to hand or could forage for themselves. The period from now until May 1st is celebrated as 'Istrian asparagus days' - asparagus is regarded as an aphrodisiac and a protection against snakes, according to the website Colours of Istria. "Apparently, if you eat the raw tip of the first asparagus you pick at the beginning of the harvesting season, you will be safe from snakes in the forest for the rest of the season." Which must be a relief.

What I particularly like about this promotion is that the Croatians are perfectly happy to put a humble dish like scrambled eggs on a menu at a smart restaurant. Why to goodness can't we?

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