Cheats & treats

DENYING yourself that glass of wine or small bar of chocolate – as many restrictive diets dictate – inevitably results in overindulging in forbidden treats as soon as the plan ends. The beauty of the 5:2 is that for five days of the week, you may eat healthy, balanced meals without strict calorie restrictions. This means that with the help of a few healthy tweaks, you can enjoy snacks, alcohol or even puddings. Here are some ideas for healthy treats, and snacks you can eat on a ‘fast day’…

THE CLEVER GUTS CHOCOLATE CAKE

This recipe has been specifically crafted for those on my 5:2 diet (found in the Clever Guts Diet Recipe Book). At 239 calories per slice, it would cost you half your daily calories on a ‘fast day’, but the low sugar content (sugar is replaced with dates and flour is replaced with ground almonds) is perfect for the other five days of the week.

SMOKED SALMON & CREAM CHEESE OATCAKES

Top a couple of oatcakes with ½ tsp of cream cheese and a slither of smoked salmon, then sprinkle with black pepper. At under 100 calories each, these are great if you get peckish between meals.

FROZEN YOGURT POPSICLES

Yogurt is a natural prebiotic and will help to feed healthy gut bacteria, and the low sugar content will ward off blood sugar spikes.

DRINK LOW ALCOHOL WINE

The calories in wine vary hugely, depending on the alcohol content. Stick to whites with a low alcohol content, such as vinho verde or riesling, or pick a red with an alcohol content of 12.5 per cent or lower.

A SIDE OF SAUERKRAUT

My recipe for red cabbage sauerkraut (on the Clever Guts Diet website) is simple, nutritious and flavoursome. At just 19 calories per 100g, you can eat a hefty portion and it will keep you comfortably full.

POP YOUR OWN POPCORN

Popcorn is a great source of fibre, but shopbought varieties are calorific due to sugary or fatty additives. Buy raw kernels and ‘pop’ them yourself, then add spices such as paprika or cinnamon for flavouring. At just 40g per portion, it’s a great ‘fast day’ snack, too.

OPT FOR OLIVES

Olives are a staple in Mediterranean diets and are high in antioxidants and monounsaturated (good) fats. Many shop-bought snack packs are low in calories but are still packed with flavour.

BANANA PANCAKES

For a weekend treat, knock up a batch of pancakes by whisking together 1 egg, 1 mashed banana and a pinch of cinnamon, and fry in ½ tsp of coconut oil. At just under 60 calories per pancake, you can eat a hefty-looking stack.