The 10-Hour Diet recipes: Quick and healthy meals to fit into your 10-hour window

It’s all about when, not what you eat, says nutritional therapist Jeannette Hyde. She’s about to change everything you thought you knew about food with The 10-Hour Diet.

READ MORE: The research, benefits and steps to success of The 10-Hour Diet

Breakfasts

Be as conventional or otherwise as you like – you can even save your favourite dish for the end of the day.

Raspberry and pistachio silky porridge

I once worked with a couple of five-star hotel chefs and witnessed a vehement exchange about how many minutes you should boil your porridge to get it to the loveliest consistency. Their eventual answer was 40 minutes! It must be ‘silky’ in texture, they said. Once you’ve tried porridge stewed to a silky consistency, nothing else will do.

You could boil your oats with water in a microwave for a couple of minutes (thumbs-down sign), or you could stew it like they do for 40 (thumbs-up sign). If you are trying to delay breakfast, to elongate your fast, maybe 40 minutes will do you just fine! I promise the first mouthful when you are really hungry and ready to open your 10-hour eating slot will be worth it! I sometimes make this in my rice cooker for 40 minutes as it’s easier to clean than a saucepan.

porridge
Ellis Parrinder

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Antioxidant English breakfast

English breakfasts get such a bad press. With a range of tasty plants in there – tomatoes, mushrooms, courgette, black beans and rocket, for example – you can get lots of antioxidants to counterbalance the nitrates in the bacon (which may be carcinogenic in large quantities in a diet with little veg to counteract them).

English breakfast
Ellis Parrinder

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High tea

Quick, easy, versatile and perfect to fit into the 10-hour window – the high tea revival starts here.

Lemon & dill creamy salmon on toast

salmon on toast
Ellis Parrinder

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Coronation chicken with pomegranate

coronation chicken
Ellis Parrinder

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Rarebit with gruyere and smoked chipotle

For those of you who like your cheese spiced up, this is for you. I love forking unpasteurised sauerkraut on top of a high-tea dish like this. The cabbage contains vitamin C as well as healthy probiotic bacteria. I wrote this recipe using one of my favourite sauerkrauts – a chipotle one from the Cultured Collective – but you could use any fresh live type purchased from the fridge section of supermarkets, health food stores or online.

rarebit
Ellis Parrinder

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Quick bowls

Colourful, nutritious, packed to the brim with flavour… say hello to your new daily standby.

Waldorf salad and smoked mackerel

chicken waldorf
Ellis Parrinder

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Hearty hot meals

Serve the gammon or chicken accompanied by the carrot, sweet potato and leeks or crispy roast potatoes.

Mustard glazed gammon with carrot, sweet potato and crispy leek chip mix

gammon
Ellis Parrinder

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The world’s best crispy roast potatoes

roast potatoes
Ellis Parrinder

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Slow-roasted chicken with apple

roast chicken
Ellis Parrinder

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Traybakes

Quick and simple to prepare, once in the oven these one-dish wonders give you precious free time.

Chorizo, fennel, sweet potato, onions and butter beans

chorizo traybake
Ellis Parrinder

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Harissa potato with halloumi and green olives

halloumi traybake
Ellis Parrinder

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The 10 Hour Diet

 

Adapted by Claire Coleman from The 10-Hour Diet by Jeannette Hyde, published by Gallery UK, price £8.99. To order a copy for £7.64 until 2 February, go to mailshop.co.uk/books*.

 

WARNING The 10-Hour Diet is not recommended for anyone with a history of eating disorders, or if you are already a type 1 or type 2 insulin-dependent diabetic unless closely monitored by a medically qualified doctor. If using this diet in the early signs of out-of-range blood sugar levels, talk to your doctor before trying it. And if you are taking prescription drugs, check in regularly with your doctor or consultant while following this diet. Never change your medication without consulting the doctor who has prescribed it.

Food styling: Lou Kenney. Prop styling: Charlie Phillips

*Or call 020 3308 9193. Free UK delivery on order over £15.