Fasting Fuel: Fantastic Fish pate with lime

Written by Liz Withyman
November 7, 2023

Principles behind my Fasting fuel series

The food you choose for your eating window can either help or hinder your fasting practice. Choosing high fibre, high protein, high healthy fat foods made of real ingredients will support you to maintain the habit, because they’ll steady your blood glucose and increase satiety.

And in my experience the food we eat on a daily basis needs to be ‘fast’, as well as ‘real’ because most of us have busy lives, and the laws of behaviour change suggest that if we want to make a habit stick, we need to make it easy!

Fantastic Fish pate with lime

This pate contains smoked mackerel (delicious) and plain tinned sardines (possibly less delicious, but highly nutritious!).

I like it because just as I used to have to sneak extra vegetables into my children’s dinner, I have to find ways of sneaking food like sardines into my diet…I’m really just a big kid!

This recipe is made of entirely Real Food and is rich in protein and healthy fats.

Ingredients

200g pack of smoked mackerel

120g tin of sardines in spring water

200g natural yoghurt (Total Greek full fat yoghurt is the best one if you’re not lacto intolerant, because it’s around 10% protein and tastes super creamy)

teaspoon dried parsley

juice of 1 lime

Method

Whizz them all up in your food processor

That’s it!!

Serve with a mixed salad and crunchy rye crackers and a twist of cucumber on top

Eating Real Food

There is a growing body of evidence that Intermittent Fasting is a fantastic way to beat fatigue, brain fog and belly fat as well as increasing your chances of a longer health-span. Intermittent Fasting has been transformational for me and for millions of other mid-life women, but it doesn’t suit everyone. It’s not recommended for anyone with a history of eating disorders, or for teenagers or in pregnancy for example.

However, eating Real Food (as opposed to industrialised, ultra-processed food) is incontrovertibly and universally accepted as the best choice for everyone’s health, whether you’re vegan, vegetarian, pescatarian, flexitarian or a full-on meat-eater.

Numerous, huge scale studies associate eating a diet which contains too much Ultra-processed food with a greater likelihood of disease.

Science shows that eating 30 different plants a week, some fermented foods, and making sure we eat enough protein are all very important for peak health and longevity.

Bon appetit, fellow fasters!

Liz Withyman

Liz Withyman is an ICF-registered ACC (Associate Certified Coach) who trained with the Coaches Training Institute, the most rigorous and respected coach training in the industry. She runs her online Coached Intermittent Fasting Program 7 Habits for a Vibrant Life several times a year. 

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