Tips for a successful and meaningful fast:
1. Try to cut out caffeine the week before, but at least three days before.
2. Hydrate yourself for three days leading up to the fast with water and Gatorade
3. Eat power foods that will stay in your system longest; barley, fruits, potatoes, chicken and pasta
4. Don’t over eat! I know it’s a panicky-before-the-fast temptation but don’t do it – it will backfire!
5. Eat watermelon for dessert!
- Prepare tofu and get it in pan
- Make pasta and barley on stove top
- Chop all vegetables in all three recipes
- Get leeks, potatoes and beets in oven
- Make both salad dressings
- Assemble all three dishes
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- 1 box whole wheat bowtie pasta
- 1 box extra firm tofu cut into cubes
- 1 teaspoon salt pink Himalayan
- 3 tablespoons extra virgin olive oil
- 3 cups white wine
- 2 onions chopped
- 1 box cherry tomatoes
- 5 cloves garlic chopped
- 3 tablespoons organic tomato paste
- 2 cups baby spinach
- 2 cups fresh basil stems removed
- Make pasta according to box instructions. Be sure to make al dente.
- Bring a wok or a large non-stick skillet to high heat. Pat the tofu dry and evenly sprinkle it with salt. Add 2 tablespoons of oil and when hot add the tofu, working in batches if have to. Sear for 5 minutes per side. Remove from pan.
- Add onions, tomatoes, garlic and ¼ cup of wine and use a wooden spoon to deglaze the pan, by scraping all the brown bits and flavor from bottom of pan. Let cook for 5 minutes, or until the onions are golden, stirring occasionally.
- Add the rest of the wine, tomato paste and the tofu back in. Turn down to medium heat and cover, letting the liquid reduce by half , about 20-25 minutes. Turn off heat.
- Add the pasta, spinach, 1 tablespoon of olive oil and fresh basil and mix. Serve warm or room temperature.
Feel free to use large tomatoes, just chop them first.
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- 4 ounces romaine lettuce chopped
- 2 beets peeled and cubed
- 3 leeks cut into large rounds
- 3 red skinned potatoes skin on, cubed
- 2 tablespoons extra virgin olive oil
- 1 teaspoon salt pink Himalayan
- 1 teaspoon garlic powder
- 1 teaspoon turmeric powder
- 1 cup pistachios
- 1/4 cup apple cider vinegar
- 1/8 cup extra virgin olive oil
- 1/2 tablespoon dried thyme
- 1 1/2 tablespoons honey
- 1/2 tablespoon wholegrain mustard (optional)
- Preheat oven to 425ºF
- Prepare a baking sheet with parchment paper. Make sure beets, leeks and potatoes are all similar in size and place on parchment paper. Add olive oil and spices and mix well.
- Place in oven for 20 minutes.
- Add dressing ingredients to jar and shake well before serve.
Potato, beets and leeks are such beautiful flavor pairings, you could even leave out the lettuce and make it into a more proper potato salad!
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- 1 1/2 cups barley
- 3 mangos cut into small cubes
- 2 cups kale stems removed, cut into thin strips
- 2 red peppers diced
- 1/2 cup soy sauce
- 2 tablespoons Balsamic vinegar
- 2 tablespoons honey
- 2 tablespoons extra virgin olive oil
- 1 tablespoon toasted sesame oil
- 2 limes juiced
- 1 1/2 tablespoons fresh ginger finely grated
- Place barley in pot covered in water with an extra 4-6 inches of water on top. Cook on high for 30 minutes and drain.
- In the bottom of a serving bowl, add dressing ingredients and whisk well.
- Add kale, mango, peppers and barley and mix well. Make at least an hour in advance.
I used fire roasted peppers (placing them on sheet pan on broil, turning every 6 minutes, until skin charred. Letting cool and peeling. But you can use raw, or roasted peppers from a jar too if you want to make this recipe quicker!)
Have a question about these recipes? Need a substitution for an ingredient? Chef Zissie is here to answer!
Simply use the comments box at the bottom of this page or click the button below. Please try and ask on Sunday to ensure you get your answer on time!
Leftover tips for tomorrow’s dinner:

- Add Fresh Mozzarella cheese (or any other less salty cheese) to the barley salad and serve as an incredibly light yet filling side to a nice piece of fish (or a bagel and lox!)
Zissie,
The Kale, Mango Barley salad looks amazing. My friend is gluten-free, and she would love this combination. Is there something I could use in place of the barley that would work as well?
Thanks-
Debbie
You can use any kind of gluten free pasta – they sell such good ones these days! Or you are welcome to use brown rice, rice noodles or quinoa. Just be sure to make less of the grain than you think and more of the vegetables and dressing!