Fasting Fuel: Quick Bean Fettuccine with Tahini Salad

Written by Liz Withyman
November 5, 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.

Quick Bean Fettuccine

I’m such a fan of Bean fettuccine / spaghetti / penne – it’s packed with plant protein and fibre, you can use it like pasta and it takes about 4 minutes to cook. Ticks all my boxes!

I’m often in a hurry – I’m sure you are too…

…so here’s what I threw together in 5 minutes flat for my lunch today…..I’d estimate that this meal is around 95% unprocessed or minimally processed food, with a dash of ultra-processed cheat ingredient (the pesto) to give it a strong flavour hit FAST!

I count a total of 20 plants & one fermented food…in just one meal. Imagine what you could do in a week!

Ingredients

Edamame & Mung bean fettuccini by Explore Cuisine (this counts as 2 plants because it’s minimally processed food – 100% bean flour)

Taste the Difference pesto (I’m not counting the basil because this an ultra-processed food)

Walnut pieces (1 plant)

Pumpkin seeds (1 plant)

Grated Parmesan to taste

Method

Boil the bean fettuccini for 4 minutes. Add pesto. Serve with Parmesan and seeds & nuts. Simple!

Tahini Salad ingredients & method

Bag of mixed leaves (Shredded beetroot, baby spinach, lambs lettuce, ruby red chard = 4 plants)

Grated fresh turmeric (1 plant)

Chopped celery sticks (1 plant)

Grated carrot (1 plant)

Throw it all into a bowl and serve with dressing…

Dressing ingredients & method

1 tablespoon Apple cider vinegar (fermented food)

1/2 tablespoon Tahini sesame seed paste (1 plant)

3 teaspoons Sainsbury’s Middle Eastern Style spice mix (coriander seed, chickpeas, cumin seed, onion, salt, black onion seed, caraway seed, cardamom, chilli flakes = 8 plants

Mix all the ingredients, adding water to make it pourable.

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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