Eating Well Between Fasts: 3 Easy Recipes

Eating well between fasting periods can be simple, satisfying and full of flavour. Think warming soup, colourful bowls and a berry smoothie that comes together in minutes.

These three recipes combine vegetables or fruit, protein foods, grains and finishing touches that make everyday meals enjoyable. Broth & Co bone broth brings savoury flavour to the soup and quinoa, while citrus-flavoured Healthy Glow is an optional addition to the smoothie.

Whether you fast or simply want a few more recipes in your weekly rotation, there is something here for breakfast, lunch and dinner.

These recipes are for ordinary eating days. After a prolonged fast or during a medically supervised fasting programme, follow your healthcare professional’s individual guidance.

Three meals to make your week easier

A note on measurements: These recipes use Australian metric cups and spoons: 1 cup = 250 mL and 1 tablespoon = 20 mL. Cooking times are approximate.

1. Chicken, Vegetable and Barley Soup

Made with Broth & Co ORIGINAL Bone Broth

A comforting pot of soup is one of the easiest ways to prepare a few meals ahead. Chicken, pearl barley and vegetables make this version hearty, while lemon and parsley give it a fresh finish.

Broth & Co ORIGINAL Bone Broth provides the savoury base. Serve the soup on its own or add wholegrain bread for dipping.

Serves: 4 generous portions
Preparation: 15 minutes
Cooking: Approximately 50 minutes

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 medium brown onion, finely diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 garlic cloves, crushed
• ½ cup pearl barley, approximately 100 g, rinsed
• 1 litre prepared Broth & Co ORIGINAL Bone Broth, made according to the pack directions
• 500 mL water, plus extra if needed
• 1 bay leaf
• 1 teaspoon dried thyme
• 500 g skinless, boneless chicken thigh, cut into approximately 2 cm pieces
• 1 medium zucchini, diced
• 1 cup frozen peas
• 2 tablespoons chopped flat-leaf parsley
• 1–2 tablespoons lemon juice, to taste
• Freshly ground black pepper

Method

1. Heat the olive oil in a large saucepan over medium heat. Add the onion, carrots and celery. Cook for 6–8 minutes, stirring occasionally, until beginning to soften.
2. Add the garlic and stir for 30 seconds.
3. Add the barley, prepared broth, water, bay leaf and thyme. Bring to a gentle boil, then reduce the heat. Partially cover and simmer for 20 minutes.
4. Add the chicken and return to a gentle simmer. Cook for 15 minutes, stirring occasionally.
5. Add the zucchini and peas. Simmer for another 5–10 minutes, until the barley is tender and the chicken is cooked through. The centre of the largest chicken pieces should reach 75°C.
6. Remove the bay leaf. Stir through the parsley, lemon juice and black pepper.
7. Add a little hot water if you prefer a thinner soup. Taste before adding salt, as the prepared broth already contributes seasoning.

Make it your own

• Change the greens: Replace the peas with chopped green beans, or stir in baby spinach at the end.
• Use quinoa instead: For a gluten-free option, omit the barley and skip its initial 20-minute simmer. Add the chicken when the broth reaches a simmer, then continue with the recipe. Stir in 2 cups cooked quinoa with the zucchini. Check that your broth and other ingredients are labelled gluten-free.
• Serve with bread: Add wholegrain toast or a crusty roll, according to appetite.

Make-ahead tip

Barley absorbs more liquid as it sits. Add a splash of water when reheating to bring the soup back to your preferred consistency.

2. Lentil and Roasted Vegetable Quinoa Bowls

With quinoa cooked in Broth & Co bone broth

Sweet roasted pumpkin, tender lentils and fluffy quinoa come together in a bowl full of colour and texture. A lemon and mustard dressing brings everything together, with pumpkin seeds for crunch and optional feta for a creamy finish.

Cooking the quinoa in Broth & Co ORIGINAL or NAKED Bone Broth adds savoury flavour from the start.

Serves: 4
Preparation: 15 minutes
Cooking: Approximately 30–35 minutes

Ingredients

For the bowls

• 600 g peeled pumpkin, cut into approximately 2 cm cubes
• 1 red capsicum, cut into bite-sized pieces
• 1 medium zucchini, cut into thick half-moons
• 1 red onion, cut into wedges
• 2 tablespoons extra virgin olive oil
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• Freshly ground black pepper
• 1 cup dry quinoa, approximately 170 g, rinsed well and drained
• 500 mL prepared Broth & Co ORIGINAL or NAKED Bone Broth, made according to the pack directions
• 2 × 400 g tins brown or green lentils, drained and rinsed
• 4 cups baby spinach or rocket
• ¼ cup chopped parsley
• 2 tablespoons pumpkin seeds
• 80 g crumbled feta, optional

For the dressing

• 2 tablespoons lemon juice
• 1 tablespoon extra virgin olive oil
• 1 teaspoon Dijon mustard
• 1–2 tablespoons water, as needed

Method

1. Preheat the oven to 200°C fan-forced. Line two baking trays.
2. Divide the pumpkin, capsicum, zucchini and onion between the trays. Toss with the olive oil, cumin, smoked paprika and black pepper. Spread into a single layer.
3. Roast for 30–35 minutes, turning halfway, until the pumpkin is tender and the vegetables are lightly browned. Remove any vegetables that finish cooking earlier.
4. Meanwhile, place the rinsed quinoa and prepared broth in a saucepan. Bring to the boil, cover and reduce to a low simmer.
5. Cook for approximately 15 minutes, or according to the quinoa packet instructions, until the liquid is absorbed. Remove from the heat and leave covered for 5 minutes, then fluff with a fork.
6. Fold the drained lentils through the hot quinoa.
7. Whisk the dressing ingredients together, adding enough water to make it easy to drizzle.
8. Divide the spinach or rocket between four bowls. Add the quinoa and lentils, then the roasted vegetables.
9. Finish with the dressing, parsley, pumpkin seeds and optional feta.

Make it your own

• Swap the vegetables: Use sweet potato instead of pumpkin.
• Change the legumes: Try canned chickpeas in place of lentils.
• Add something extra: Top with cooked chicken or tofu.
• Make it dairy-free: Leave out the feta and check the remaining ingredient labels.
• Make it vegetarian: Use vegetable stock in place of bone broth.

Make-ahead tip

Store the quinoa and lentils, roasted vegetables, fresh leaves and dressing separately. Reheat the cooked components until hot throughout, then assemble with the leaves, dressing and toppings just before serving.

3. Berry, Oat and Yoghurt Smoothie

With optional citrus Healthy Glow

Berries and banana give this smoothie its fruity flavour, while yoghurt, milk and oats create a thick, creamy texture.

Add citrus-flavoured BC Beauty Healthy Glow if you enjoy collagen in your routine, or leave it out and enjoy the smoothie as it is.

Serves: 1
Preparation: 5 minutes

Ingredients

• ¾ cup frozen mixed berries, approximately 100 g
• ½ medium banana
• 170 g plain Greek yoghurt
• ⅓ cup rolled oats, approximately 30 g
• 150 mL milk
• 1 serving BC Beauty Healthy Glow, measured according to the pack directions, optional
• Water or ice, as needed

Method

1. Place the berries, banana, yoghurt, oats and milk in a blender.
2. Add the labelled serving of Healthy Glow, if using.
3. Blend until smooth, adding a little water if the mixture is too thick.
4. Adjust the texture with ice or extra liquid, then serve immediately.

Make it your own

• Choose your berries: Try strawberries, blueberries or a mixed-berry combination.
• Make it dairy-free: Use calcium-fortified soy milk and a suitable plain soy yoghurt.
• Turn it into a smoothie bowl: Start with 100 mL milk, blend until thick, then spoon into a bowl and top with extra fruit.
• Leave out the collagen: Keep the yoghurt, milk, oats and fruit for a simple breakfast smoothie.

Healthy Glow contains bovine-derived collagen, so a smoothie made with it is not vegetarian or vegan. Collagen is an optional addition; keep a variety of protein foods in your everyday meals.

Make-ahead tip

Freeze the berries and banana together in individual portions. When you are ready for breakfast, add a fruit portion to the blender with the remaining ingredients.

A little preparation goes a long way

You do not need to spend an entire afternoon cooking to make the week easier. Start with one recipe and prepare a little extra for another day.

• Roast while you prep: Put the vegetables in the oven, then cook the quinoa and whisk the dressing while they roast.
• Save a serving: Portion the soup into containers so lunch is ready to reheat.
• Freeze your smoothie fruit: Keep individual berry and banana portions in the freezer.
• Finish with something fresh: Lemon, parsley, seeds and fresh leaves add flavour and texture just before serving.

Storing and reheating your meals

For the soup and cooked bowl components:

• Divide into shallow containers and refrigerate within two hours.
• Keep your fridge below 5°C.
• Eat refrigerated leftovers within three days, or freeze suitable portions sooner.
• Defrost frozen portions in the fridge.
• Reheat only the portion you need until steaming hot throughout, stirring to remove cold spots.

Follow any shorter storage instructions on individual ingredients. Keep fresh leaves, dressing and seeds separate until serving, and enjoy the smoothie immediately after blending.

Frequently asked questions

Do I need to fast to enjoy these recipes?

No. These recipes work as everyday breakfasts, lunches and dinners whether or not you fast.

Are these recipes suitable for a fasting-mimicking diet?

These meals have not been developed to match a fasting-mimicking protocol. If you are following a prescribed programme, use the meals and instructions provided with it.

Can I use these recipes to break a prolonged fast?

After a prolonged fast, follow individual medical advice about returning to food. These recipes are intended for ordinary eating days.

Can I use broth powder instead of liquid broth?

Yes. Prepare your broth powder according to the pack directions, then measure the amount of prepared liquid required in the recipe. Taste before adding extra seasoning, as flavour and salt levels vary.

Do I need Healthy Glow in the smoothie?

No. Healthy Glow is optional. The yoghurt, milk, fruit and oats make a creamy smoothie without it.

How much should I serve?

Use the recipe yields as a starting point and adjust servings to your appetite and needs. Add bread alongside the soup, extra vegetables to a bowl or fruit with breakfast if you would like more.

Make everyday meals something to look forward to

A warm bowl of soup, roasted vegetables with quinoa or a creamy berry smoothie can bring variety to your week without a complicated routine.

Choose the recipe that appeals to you, make enough for another day where practical, and enjoy having something ready when mealtime comes around.