Dish It Out: Intermittent Fasting

Dish It Out: Intermittent Fasting

Our favorite Registered Dietician, Jennifer Meachum, is sharing the latest in tips and tricks for the most trending diets. This week, she's dishing out a few tips and tricks on everything we need to know what it comes to Intermittent Fasting.

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Here are 2 @THEtvrd Recipes to "break" your fast.

Chocolate Avocado Smoothie


1 cup chocolate almond cashew milk

1/4 ripe avocado

1 cup fresh spinach

1/2 TBSP almond butter

1/2 frozen ripe banana


dash of cinnamon


*Blend all ingredients in blender until smooth.

Optional add-ins: protein powder, berries

Sweet Potato and Pepper Scramble


1 Tbsp olive oil

1/4 cup sweet potato, peeled and diced

2 Tbsp finely chopped red, yellow, and green bell peppers

dash of salt and pepper

2 eggs

1/4 avocado


1. Heat oil in skillet. Add sweet potatoes and peppers. Sprinkle with salt and pepper. Saute until softened, approximately 2-3 minutes.

2. Add eggs to vegetable mixture and stir frequently until eggs are cooked to desired doneness.

3. Serve with avocado slices.


Here is an example of 8 hour non-fasting window:

1 pm: Chocolate Avocado Smoothie

3 pm: Hummus with celery and carrot sticks & string cheese

6 pm: White Turkey Chili with Southwest Kale Caesar Salad

8 pm: Berry Chia "Pudding" Parfait

White Turkey Chili


1 Tbsp. olive oil

1 tsp. minced garlic

3/4 cup white onion, finely chopped

1 lb ground turkey

8 ounces chopped green chili peppers

2 tsp ground cumin

1 tsp cayenne pepper

1/2 tsp salt

8 ounces low sodium chicken broth

8 ounces water

2 cans Great Northern beans

1 bay leaf

1 can corn, drained


1.In large stockpot heat oil and garlic for 1 minute or until fragrant.

2.Add onion to pot and sauté until softened, 3-4 minutes. Add ground turkey to pot stirring frequently until no longer pink.

3.Stir in green chile peppers, cumin, cayenne pepper, salt, chicken broth, water, beans, bay leaf, and corn.

4. Bring to boil, reduce heat, and simmer for 15-20 minutes. Serve immediately and top with your favorite toppings. Remove bay leaf before serving.

Optional toppings: Sour cream, Monterey jack cheese, avocado slices, cilantro

Southwest Kale Caesar Salad


2 cups Baby Kale

1/4 cup pico de gallo, store bought


1 Tbsp Reduced Fat Mayo with olive or avocado oil

1/2 tsp red wine vinegar

1 tsp parmesan cheese, grated

1/2 tsp. fresh lemon juice

dash garlic powder and pepper


1. Place first 2 ingredients in salad bowl and set aside.

2.In small bowl combine all the dressing ingredients until well blended. Add to salad and toss gently to evenly coat entire salad.

Berry Chia “Pudding” Parfait


1 cup vanilla Greek Yogurt

1 Tbsp Chia seeds

2 Tbsp unsweetened vanilla almond milk

3/4 cup fresh mixed berries (blueberries, raspberries, strawberries, and blackberries)

1 Tbsp sliced almonds

1 Tbsp dark chocolate chips

Directions :

1.In medium bowl stir together yogurt, chia seeds, and milk. Let the chia seed swell and gelatinize for 30 minutes to achieve a pudding like consistency. For optimal results refrigerate overnight and stir again in the morning.

2.In a tall parfait glass or medium bowl layer 1/4 cup chia “pudding”, berries, 1 tsp slivered almonds and repeat this layer order using up all the ingredients. Top with dark chocolate chips.