Lose up to a STONE in three weeks: DR MICHAEL MOSLEY: My secret weapon in the war on diabetes 

My own health crisis — being diagnosed with type 2 diabetes in 2012 — led me to develop a pioneering diet, which has since become an international household name.

I was shocked when diabetes was found thanks to a random blood test. But this turned out to be fortunate as, while looking for ways to improve my health without pills, I learned about the benefits of intermittent fasting.

I began what I called the 5:2 diet — eating a restricted diet for two ‘fast’ days a week, then eating normally for the other five — and lost nearly a stone and a half in 12 weeks. My blood sugar levels also returned to normal, reversing my diabetes.

Fast 800 Summer Diet recipes from Dr Michael Mosley and Dr Claire Bailey can help you lose up to a stone in weeks

Since then, there’s been a revolution in our understanding of how diet can help prevent some chronic diseases.

Weight-loss advice should be based on the best and latest medical studies. And after six years’ speaking to leading researchers I decided to update the 5:2, as I explained in Saturday’s Weekend magazine.

IT’S NOT A FAD DIET

The result is my rapid weight-loss programme, The Fast 800, where you kick-start your diet by consuming 800 calories a day, every day, before moving to more gradual weight loss via the 5:2 approach. 

How it works 

 FAST 800

We recommend beginning with this intensive stage to kick-start your weight loss and metabolism. Limit yourself to 800 calories every day to lose up to a stone (6kg) in three weeks. Try to keep to this for at least two weeks, and for up to 12 weeks.

If possible, consume all meals and drinks (except water) within a 12-hour ‘window’, such as 8am to 8pm.

New 5:2

When you’re nearing your target or don’t have as much weight to lose, try the New 5:2 diet. Start straight away on this if you don’t feel the 800 calorie fast-track regime is for you.

On the New 5:2, you fast for two days of the week — limiting your calorie intake to 800 calories on those days, instead of the 500-600 calories we suggested with the original 5:2.

For the remaining five days of the week, eat normally and healthily, following low-carb, Mediterranean-style guidelines — vegetables, good quality fats such as olive oil and dairy, pulses, nuts and seeds, wholegrains and lean fish and meat — without worrying about portion size, to lose 2-4lb (1-2kg) a week.

Maintenance

Once you’ve hit your target, stick to these healthy eating principles. Make sure you have a regular fast day — you decide what works best for you.

I’ve also made the 5:2 easier to follow by increasing the calories for fast days from 600 to 800.

But fewer calories doesn’t mean less tasty food — as will be proved in pullouts all this week in the Daily Mail based on a book of delicious recipes created by my wife, Dr Clare Bailey, and nutrition expert Justine Pattison.

NHS Choices once said the 5:2 was a ‘fad diet’ but now says: ‘Sticking to a regimen for two days a week can be more achievable than seven days, so you may be more likely to persevere with this way of eating and successfully lose weight. 

‘Two days a week on a restricted diet can lead to greater reductions in body fat, insulin resistance and other chronic diseases.’

We Brits need all the help we can get: one in four of us is now classed as obese and nearly two-thirds of us are overweight.

As a result, more than four million people in the UK now have type 2 diabetes, a condition where the body struggles to process sugar and which can lead to serious complications, including nerve damage, stroke, loss of vision and kidney failure.

It’s also estimated one in three adults has pre-diabetes, where blood sugar levels are elevated. You won’t know you have it until, like me, it’s picked up by a blood test or you develop symptoms such as wounds that won’t heal.

And you don’t have to be hugely overweight for fat to be a health risk. Studies show abdominal (or visceral) fat is far more dangerous than extra fat around your bottom, as this infiltrates internal organs such as your liver and pancreas, which in turn control blood sugar. 

High levels of visceral fat are associated with high blood pressure, raised cholesterol, insulin resistance, diabetes and an increased risk of breast cancer.

The Fast 800 Recipe Book by Dr Claire Bailey and Justine Pattison is published by Short Books, £16.99

The Fast 800 Recipe Book by Dr Claire Bailey and Justine Pattison is published by Short Books, £16.99 

When diagnosed, I weighed 13st 7lb and didn’t appear overweight — yet an MRI scan showed fat clogging internal organs.

But the good news is that dangerous visceral fat is the first to be burnt on a rapid weight-loss diet like The Fast 800. Limiting yourself to 800 calories a day is enough to induce mild ketosis, when the body starts to burn through this fat instead of relying on sugar for energy.

But 800 calories a day is enough to ensure you get the necessary nutrients.

What really excited me when writing The Fast 800 was that the latest research points to the benefits of rapid weight loss. Of particular note is the Diabetes Remission Clinical Trial (DiRECT) led by Professors Mike Lean of Glasgow University and Roy Taylor of Newcastle University, which randomly allocated 298 type 2 diabetes patients to a 800-calorie regime or to a slow, steady weight-loss diet.

BLOOD PRESSURE BONUS

Those on 800 calories a day lost an average of 10kg (22lb), which stayed off for more than a year, compared to just 1kg (2.2lb)on the ‘slow and steady’ diet.

Nearly half of the 800-calorie patients put their diabetes into remission, compared to 4 per cent in the control group.

Even more impressive was the follow-up study on the same people two years on. Although there was some weight re-gain, most of those who had gone into remission were still in remission.

And not only were the 800-calorie group slimmer, with lower blood sugar levels, they had lower cholesterol levels, lower blood pressure and took far less medication. And — unlike the ‘slow and steady’ weight-loss group — there were no heart attacks, deaths or new cases of cancer in the rapid weight-loss patients. This led the NHS to announce more than 5,000 patients would soon try this approach.

As Professor Lean says: ‘For years we’ve been telling patients with type 2 diabetes to take the pills and not worry too much.

‘It is time to tell them that this is a serious disease with nasty complications, particularly if you develop it in your 40s or 50s. The good news is that with the right help, many people can now get shot of it.’

And what better place to start than with the food we eat? So, today, we share tempting, low-calorie ways to serve up dishes that all the family can enjoy.

Meatballs in tomato sauce

This dish has classic Mediterranean flavours, but you can also give it a Moroccan twist (see Cook’s Tip). Serve with lightly cooked, ready prepared courgetti or salad.

This dish has classic Mediterranean flavours

This dish has classic Mediterranean flavours

Serves 4

Per serving: Cals 272 l Protein 16g l Fat 20g l Fibre 2g l Carbs 7g

● 300g small beef meatballs (around 20)

● 1 tbsp olive oil

● 1 medium onion, peeled and finely chopped

● 2 garlic cloves, peeled and crushed

● 1 × 400g can chopped tomatoes

● 1 tsp dried oregano

● ¼ -½ tsp crushed dried chilli flakes (optional)

Preheat the oven to 200c/fan 180c/gas 6.

Put the meatballs on a baking tray and cook for 10 minutes in the oven. For the tomato sauce, heat the oil in a non-stick frying pan and gently fry the onion for 5 minutes, stirring regularly. Add the garlic and cook for a few seconds more, stirring. Tip the tomatoes into the pan, add 200ml water, the oregano and chilli, if using, and simmer for 5 minutes, stirring.

Remove the meatballs from the oven and add to the tomato sauce. Season and cook for a further 5 minutes. Stir regularly and add a splash of water if the sauce becomes too thick.

COOK’S TIP

For a Moroccan-style version, with 300 cals per serving, fry the onion with 1 diced pepper for 5 minutes, then add 1 teaspoon ground cumin and fry for a few seconds before adding 1 tablespoon harissa paste and 6 quartered, dried apricots as well as the tomatoes, water, oregano and chilli. Finish with a scattering of fresh, chopped coriander.

5:2 NON-FAST DAYS

Serve the Mediterranean meatballs with small portions of wholegrain, bean, lentil or pea pasta and Parmesan. Serve the Moroccan version with 2 tablespoons of quinoa or brown rice.

Leak & salmon quiche in a dish 

Abandoning the pastry crust makes this easy salmon quiche much lower in calories and carbs. Enjoy it warm with a large green and red leaf salad,or cold in a packed lunch.

Abandoning the pastry crust makes this easy salmon quiche much lower in calories and carbs

Abandoning the pastry crust makes this easy salmon quiche much lower in calories and carbs

 Serves 2

Per serving: Cals 507 l Protein 34.5g l Fat 39.5g l Fibre 2g l Carbs 2.5g

● 1 tbsp olive oil, plus extra for greasing

● 1 medium leek, trimmed and thinly sliced (about 100g prepared weight)

● 1 garlic clove, peeled and crushed

● Handful young spinach leaves (about 50g)

● 100g cooked salmon fillet, skinned

● 4 large eggs

● ½ tbsp fresh thyme leaves or ½ tsp dried thyme

● 45g full-fat crème fraîche

● 15g Parmesan, medium grated

Preheat the oven to 190c/fan 170c/gas 5. Generously oil a small ovenproof baking dish of 900ml capacity, or two small dishes. Heat the oil in a medium non-stick frying pan over a medium heat. 

Add the leek and gently fry for 3 minutes, or until softened and transparent, stirring. Add the garlic and spinach, a handful at a time, and cook for about 2 minutes or until the spinach has wilted and softened, stirring constantly.

Transfer to a sieve and press out the excess liquid from the spinach with the back of a spoon. Tip the leeks and spinach into one oiled dish or divide between two dishes. 

Flake the salmon into chunky pieces and add to the leeks and spinach, spreading over the base of the dish. Whisk the eggs, thyme and crème fraîche in a small bowl. 

Add 2 tablespoons of the Parmesan, season and stir well. Pour the egg mixture gently over the salmon and veg. Sprinkle with the remaining Parmesan and bake for about 25 minutes (15-20 minutes if using two dishes), or until slightly puffed up, golden brown and just set.

COOK’S TIP

Use freshly snipped dill or chopped parsley instead of the thyme, if you like.

5:2 NON-FAST DAYS

Add a dressing to the salad, if served alongside, butter on the veg and include a few tablespoons of cooked pearl barley or lentils.

Roasted veg pasta with mozzarella 

A comforting, rich dish that’s easy to make. Bean, pea or lentil pasta is higher in protein and fibre.

A comforting, rich dish that’s easy to make. Bean, pea or lentil pasta is higher in protein and fibre

A comforting, rich dish that’s easy to make. Bean, pea or lentil pasta is higher in protein and fibre

 Serves 2

Per serving: Cals 460 l Protein 20g l Fat 26g l Fibre 10.5g l Carbs 32g

● 2 peppers (any colour), deseeded and cut into roughly 2cm chunks

● 1 medium courgette, trimmed and cut into roughly 2cm chunks

● 1 large red onion, peeled and cut into 12 wedges

● 2 tbsp olive oil

● 12 cherry tomatoes, halved

● ½ tsp crushed dried chilli flakes

● 50g dried bean, pea, lentil or wholewheat penne pasta

● 50g young spinach leaves

● 125g mozzarella pearls, halved

Preheat the oven to 200c/fan 180c/gas 6. Place the peppers, courgette and onion on a large baking tray. Drizzle with the oil, season, toss together and roast for 20 minutes. 

Remove from the oven and turn all the vegetables. Add the tomatoes and sprinkle with the chilli flakes. Cook for a further 10 minutes, or until lightly browned. Bring a saucepan of water to the boil. 

Add the pasta and stir. Return to the boil and cook for 10-12 minutes, stirring occasionally. Drain and return to the pan. 

Add the spinach, roasted vegetables and mozzarella, toss and add more pepper. Cook for 1 minute, stirring until the mozzarella starts to melt and the spinach wilts.

COOK’S TIP

Reduce the sugars released on eating pasta by up to half, with the cook-cool-cook method. Cook as usual then put in the fridge for 12 hours. On reheating, some of the simple starch in the pasta is converted to non-digestible resistant starch.

5:2 NON-FAST DAYS

Sprinkle 25g toasted pine nuts, or walnuts, and grated Parmesan over the pasta and serve with a large, mixed salad. For a salad dressing, mix together 1 tsp Dijon mustard, 1 tbsp balsamic vinegar and 5 tbsp extra-virgin olive oil, salt and ground black pepper.

Classic burger with celeriac chips 

Adding grated carrot to burgers makes them extra juicy and boosts the fibre content. And with this low-carb recipe you still get to munch your chips. Serve the patties with a large mixed salad.

Adding grated carrot to burgers makes them extra juicy and boosts the fibre content

Adding grated carrot to burgers makes them extra juicy and boosts the fibre content

 Serves 4

Per serving: Cals 259 l Protein 24g l Fat 13.5g l Fibre 8g l Carbs 6g

●½ medium onion, peeled and coarsely grated or very finely chopped

● 1 garlic clove, peeled and finely grated

● 100g carrot (around 1 medium), trimmed and finely grated

● 400g lean minced beef (about 10pc fat)

● ½ tsp flaked sea salt

● ½ tsp dried mixed herbs

For the celeriac chips

● 750g celeriac, peeled (around 600g peeled weight)

● 1 tbsp olive or rapeseed oil

Preheat the oven to 220c/fan 200c/gas 7. To make the celeriac chips, carefully cut the celeriac into roughly 1.5cm slices and then into chips. 

Place them in a bowl with the oil, a couple of pinches of sea salt and lots of freshly ground black pepper.

Toss well together. Scatter over a baking tray and bake for 20 minutes. Turn the chips and return to the oven for a further 5-10 minutes, or until tender and lightly browned. 

Meanwhile, make the burgers. Put the onion, garlic, carrot, mince, salt and dried mixed herbs in a bowl, season with lots of ground black pepper and combine thoroughly with your hands.

Divide the mixture into 4 balls and flatten into burger patties. Make them a little wider than you think they should be, as they will shrink as they cook.

Place a large non-stick frying pan over a medium heat and cook the burgers without any additional fat for 10 minutes, or until lightly browned and cooked through, turning occasionally. 

Press the burgers every now and then with a spatula so they cook evenly.

Divide the chips between four warmed plates and serve with a burger alongside.

5:2 NON-FAST DAYS

Top the burgers with slices of blue cheese and pop under the grill to partially melt.

Cottage pie with Swede mash

A family favourite given a low-carb make-over. Eat leftovers another day or freeze them. Serve with lots of freshly cooked green vegetables.

A family favourite given a low-carb make-over and eat leftovers another day or freeze them

A family favourite given a low-carb make-over and eat leftovers another day or freeze them

Serves 5

Per serving: Cals 354 l Protein 27g l Fat 16g l Fibre 10g l Carbs 21g

● 2 tbsp olive oil

● 500g lean minced beef (about 10 pc fat)

● 1 medium onion, peeled and finely chopped

● 200g carrots (about 2 medium), trimmed and cut into 1cm chunks

● 1 beef stock cube

● 2 tbsp tomato purée

● 1 tbsp Worcestershire sauce

● 1 tsp dried mixed herbs

● 1.2kg swede (1 large or 2 small), peeled and cut into 3cm chunks

● 150g frozen peas

Heat the oil in a large non-stick saucepan and gently fry the mince, onion and carrots for 8-10 minutes, or until the mince is browned and the onions softened. 

Crumble the stock cube over the mince and stir in 700ml water, the tomato purée, Worcestershire sauce and herbs. Bring to a simmer and season generously

with sea salt and ground black pepper. Cover loosely and cook for about 25 minutes, stirring occasionally, adding a little more water if needed. The mince should be tender and of a sauce-like consistency.

Preheat the oven to 220c/fan 200c/gas 7.

Meanwhile, to make the swede mash, place the swede in a large saucepan and fill with cold water. Cover with a lid and bring to the boil. Cook for 20 minutes, or until soft. 

Drain the swede in a colander then return to the pan and mash with a potato masher until as smooth as possible. Season with sea salt and ground black pepper.

Add the frozen peas to the mince and cook for 1 minute, stirring constantly. Pour carefully into a 2-litre shallow ovenproof dish. 

Spoon the swede on top of the mince and bake for 25-30 minutes, or until the swede is tipped with brown and the filling is bubbling. (It won’t become golden as mashed potato does.)

5:2 NON-FAST DAYS

Mix the mashed swede with full-fat crème fraîche or grated mature Cheddar, or a good slug of olive oil.

Sausages with onion gravy & cauliflower mash 

Who would believe you could have sausages and mash on a lower-carb diet? Our creamy ‘mash’ is made with cauliflower instead of potatoes, but tastes just as good. 

Add lots of freshly cooked green vegetables, such as wilted spinach, sliced cabbage or beans.

Our creamy ‘mash’ is made with cauliflower instead of potatoes, but tastes just as good

Our creamy ‘mash’ is made with cauliflower instead of potatoes, but tastes just as good

Serves 4

Per serving: Cals 367 l Protein 19g l Fat 25g l Fibre 4.5g l Carbs 15g

● 2 tsp olive or rapeseed oil

● 12 high-meat chipolata sausages (375g pack)

● 1 medium onion, peeled and thinly sliced

● 300ml hot stock (made with ½ pork or ½ chicken stock cube)

● 2 tbsp reduced-sugar tomato ketchup

● 2 tsp cornflour

For the cauliflower mash

● 1 medium cauliflower, trimmed, cut into small florets and stalk thinly sliced (700g prepared weight)

● 1 tbsp olive oil

To make the cauliflower mash, half fill a medium pan with water and bring to the boil. Add the cauliflower and return to the boil. Cook for 15-20 minutes or until soft. Drain, then return to the pan. 

Add the olive oil, sea salt and ground black pepper. Blitz with a stick blender or cool slightly and blend in a food processor, until smooth. (You can also use a potato masher.) Keep warm over a very low heat, stirring occasionally.

Meanwhile, heat the oil in a large non-stick frying pan and gently fry the sausages for 5 minutes, turning regularly. 

Add the onion and cook for a further 8-10 minutes, until the sausages are thoroughly cooked and the onion is very soft and lightly browned.

Stir in the stock and ketchup and bring to a simmer. Mix the cornflour with 1 tablespoon cold water then stir into the pan. 

Season with ground black pepper and simmer for 1-2 minutes, or until thick and glossy, stirring constantly. Divide the mash between four warmed plates and top with the sausages and gravy.

5:2 NON-FAST DAYS

Increase the portion size and add a knob of butter or grated mature Cheddar to the mashed cauliflower.

Top tips for slimming success  

Changing the habits of a lifetime can be hard — particularly at the start of a radically different eating programme.

It can be tempting to launch straight into the Fast 800 plan, but taking time to prepare before you start can substantially increase your chances of sticking to your diet.

Safety First 

The diet is unsuitable for teenagers, if breastfeeding, pregnant, frail, unwell, underweight, have an eating disorder or are undergoing fertility treatment.

Consult your GP first if you have a medical condition. 

First, make a list of what you hope to achieve and your reasons.

Perhaps you want to drop a couple of dress sizes, improve your blood sugar levels or avoid taking medication. Maybe you’d love to come off the pills you’re already on. Don’t be shy of setting ambitious long-term goals.

Use your BMI (Body Mass Index) to help you set goals. This is calculated by dividing your weight in kilograms by your height in metres squared, or you can use an online BMI calculator. A healthy range is reckoned to be between 18.5 and 24.9.

Here are some tips to help you:

  • Make a list of your motivations: To get into an outfit for a wedding perhaps? Or to be able to run in the park with your child or grandchild.
  • Tell friends and family: This makes you more likely to stick to your diet.
  • Find inspiration and tips from other dieters: These can be highly motivating, and are one reason why we created an online Fast 800 course for people following the diet to get online coaching, read the latest research and share tips and stories with each other via our website. Find information at thefast800.com.
  • Be patient in the early days: It takes time and effort to adjust to a new way of eating. You may also feel tired, light-headed and dizzy or thirsty — but be prepared for this by drinking plenty of water and trying to get a few early nights.
  • You should feel better once your body has adapted: Being energetic, clear-headed and less tired is also highly motivating. You should also find your hunger pangs subside dramatically.
  • Take it one day at a time: This helps you to stick to your diet goals.
  • Celebrate small positive changes: These can include trousers feeling looser, a centimetre off your waist, a few pounds lost or feeling more energetic than you have for years.

Relying on willpower alone is one of the main reasons many diets fail. If there’s no healthy food in the house — or too many biscuits in the cupboard — it is so much easier to grab something unhealthy when hunger strikes, or cave in and order a take-away.

Take time to clear out biscuits, white bread, cakes and any other high-carb or sugary temptations you may still find on the shelves. Also make sure you get rid of any ready meals or processed foods as they are likely to contain hidden sugars. If it’s not there, you can’t eat it!

Take time to stock your fridge and larder with healthy basic ingredients before you start your diet — this way you’ll have the right foods to hand when it’s time to prepare a meal or you’re starving hungry.

Items to include on your shopping list include olive oil and a wide variety of vegetables, pulses such as lentils or chickpeas, unsalted and unsweetened nuts and seeds, lean protein such as chicken breast, fish and eggs, full-fat dairy foods like natural yoghurt and cheese, fizzy water and herbal teas.

For more information, visit: thefast800.com/faqs/#toggle-id-2

Dan’s Veggie  Bolognese 

This Bolognese tastes really rich but is surprisingly low in calories. It was first cooked for us by our son Dan and has now become a favourite. 

By baking the vegetables first, their flavour and texture is deliciously enhanced. Serve with freshly cooked, ready prepared courgetti.

This Bolognese tastes really rich but is surprisingly low in calories - it was first cooked for us by our son Dan and has now become a favourite.

This Bolognese tastes really rich but is surprisingly low in calories – it was first cooked for us by our son Dan and has now become a favourite.

Serves 4

Per serving: Cals 207 l Protein 12.5g l Fat 8.5g l Fibre 8g l Carbs 16g

● 1 red pepper, deseeded and cut into roughly 2cm chunks

● 1 medium carrot, trimmed and cut into roughly 1.5cm chunks

● 3 tbsp olive oil

● 2 medium onions, peeled and finely chopped

● 2 sticks celery, trimmed and thinly sliced

● 150g small chestnut mushrooms, sliced

● 300g frozen Quorn mince

● 75g dried, red split lentils

● 1 large garlic clove, peeled and crushed

● 2 × 400g cans chopped tomatoes

● 1 tsp dried oregano

● 1 vegetable stock cube

Preheat the oven to 220c/fan 200c/gas 7.

Place the pepper and carrot on a baking tray and drizzle with 1 tablespoon of the olive oil. Season with sea salt and ground black pepper and toss lightly. 

Bake for 15-20 minutes, or until softened and lightly browned.

Meanwhile, heat the remaining oil in a deep frying pan or shallow flame-proof casserole and gently fry the onions, celery and mushrooms for 10 minutes, stirring regularly. 

Add the Quorn mince, lentils and garlic, and cook for 2 minutes more, stirring.

Tip the tomatoes into the pan, sprinkle with the oregano and crumble the stock cube over. Add 300ml water, bring to a simmer and cook for 5 minutes, stirring occasionally.

Remove the tray from the oven and transfer the roasted vegetables to the pan. Return to a gentle simmer and cook for a further 15 minutes, or until the sauce is thick, stirring regularly. Adjust the seasoning to taste.

COOK’S TIP

Sprinkle each portion with 10g grated vegetarian cheese for an extra 41cals a serving.

5:2 NON-FAST DAYS

Serve with wholewheat spaghetti, allowing roughly 60g dried pasta per person. Sprinkle with grated vegetarian cheese and serve with a large, lightly dressed mixed leaf and avocado salad. 

Try pea, bean or lentil pasta for a gluten-free alternative that is also higher in protein and fibre than wheat pasta.

Fudgy Chocolate Bars 

Really rich no-bake bars that make a great alternative to sugary confectionery and contain plenty of fibre. An occasional indulgence, best eaten after a meal.

Really rich no-bake bars that make a great alternative to sugary confectionery and contain plenty of fibre

Really rich no-bake bars that make a great alternative to sugary confectionery and contain plenty of fibre

Makes 20

Per serving: Cals 101 l Protein 3g l Fat 6.5g l Fibre 1.5g l Carbs 7g

● 150g mixed nuts, roughly chopped

● 150g soft pitted prunes, quartered

● 150g ready-to-eat dried apricots, quartered

● 25g cocoa powder

● 50g coconut oil (not melted)

Line a 900g loaf tin with foil, leaving plenty overhanging the sides. Place the nuts in a food processor and blitz until finely chopped but not ground. Tip into a bowl. 

Add the prunes and apricots to the food processor and blend to a thick paste. Return the nuts to the food processor and add the cocoa powder and coconut oil. Blend until the mixture forms a rough ball.

Spoon into the prepared tin, spreading to the sides. Cover the top of the chocolate mixture with the overhanging foil. Place in the freezer for 1 hour, or until solid. Remove from the freezer, unwrap and place on a board.

Cut into 20 bars roughly 1cm thick. Store in a lidded container, layering with sheets of baking paper so the bars don’t stick together. Keep in the fridge for up to 2 weeks, or in the freezer for 2 months.

Cut into 20 bars roughly 1cm thick and store in a lidded container, layering with sheets of baking paper so the bars don’t stick together

Cut into 20 bars roughly 1cm thick and store in a lidded container, layering with sheets of baking paper so the bars don’t stick together

COOK’S TIP

If you have a large food processor, you can add all the ingredients at once instead of in batches.

5:2 NON-FAST DAYS

Serve with a dollop of full-fat yoghurt or creme fraiche.

 

 

 

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