The HUNGER HERO DIET - Fast and easy recipe series #3: Tinned FISH Vietnamese-style: The Hunger Hero Diet series

By Kathryn M. James

This third recipe book in the HUNGER HERO DIET series celebrates TINNED FISH (TUNA and SALMON) from your local supermarket, in ways that are FAST AND EASY to prepare, economical, and highly nutritious. Most recipes are Vietnamese-inspired, focusing on the flavour and texture of fresh food, while making the most of what you have in your fridge, pantry, and freezer.

 

Rice paper rolls and rice noodle dishes are a major feature, with lots of green leafy vegetables and herbs. Each recipe provides balanced flavours, with a focus on ANTI-INFLAMMATORY foods that provide lots of prebiotics and probiotics for a healthy gut microbiome.  

These recipe books build on the success of the original groundbreaking book entitled: THE HUNGER HERO DIET: How to Lose Weight and Break the Depression Cycle - Without Exercise, Drugs, or Surgery

• Language: English
• Publisher: The Working Alliance
• Release date: Jan 1, 2023
• ISBN: 9780645525571

Kathryn M. James

Kathryn is an award-winning author who creates a safe space to explore the most harrowing and intimate of life's challenges.First and foremost, she is a survivor; having learnt ways to manage the aftershock of multiple violent and traumatic events across her lifetime. And she is brave; facing adversity head-on, never giving up, always searching for a way forward.Fate has not been kind, but not for lack of trying. It has always been a struggle against the odds. Born into a family of little means, in an era of female subservience, it would always end in tears. But being both an optimist and a pragmatist, that frustration pushed her forward. At the first opportunity, she packed her bags and headed off in search of adventure. Those stories are now the inspiration behind a series of planned novellas and short stories, more a magical mystery tour than a memoir, but with enough colour and substance to carry the tag of 'creative non-fiction'.But for now, Kathryn has brought to fruition a non-fiction work which is the culmination of 10 years university training, two years of intense scientific investigation and experimentation, and another two years turning all that knowledge into a book that people might enjoy. Written in a conversational tone, of one friend to another, the HUNGER HERO DIET (How to Lose Weight and Break the Depression Cycle - Without Exercise, Drugs, or Surgery), is a compelling read. Engaging readers from page one, this book makes nutritional biochemistry and behavioural science fully accessible, backed up with lots of simple tasks and tasty recipes. The author takes the reader on a personalized quest of self-discovery, with much encouragement along the way. It was a labour of love... dedicated to those who suffer quietly in the shadows.

Book preview

Introduction

This recipe series showcases low-calorie and highly nutritious ways to prepare simple foods, following the principles of the ground-breaking HUNGER HERO DIET©.

Each of these special editions can be used as a standalone set of recipes, or as a companion to the original 300-page book:

The HUNGER HERO DIET©: How to Lose Weight and Break the Depression Cycle – Without Exercise, Drugs, or Surgery.

FISH is highly nutritious and low in calories – a perfect combination if you want to lose weight, lower blood pressure, lower triglycerides, reduce inflammation, increase HDL cholesterol, or improve insulin/glucose regulation. And the omega-3s help control appetite too (by improving leptin sensitivity) (Abete et al., 2010). But too few people know how to prepare it.

In this instalment, we focus is on how to use TINNED FISH which is available in major Australian supermarkets. We help you navigate the myriad of tinned tuna and salmon on those shelves, so you can be sure of making healthy choices.

Most recipes are Vietnamese-inspired, focussing on flavour and texture, making the most of what we have in our fridge, pantry and freezer. Rice paper rolls and rice noodle dishes are a major feature, with lots of green leafy vegetables and herbs.

I lived for 10 years in an inner-city suburb of Melbourne, bustling with Vietnamese cafes and food markets. I learnt to appreciate the fresh and flavourful foods of SE Asia, using local produce, and once you get the hang of it, you’ll be hooked too.

Each recipe is an original, created by me as I developed the HUNGER HERO DIET© and lost over 35kg in 35 weeks – without exercise, drugs, or surgery. As I experimented, I painstakingly recorded and photographed every meal. Rest assured that every image in this book is REAL and not photoshopped in any way. What you see is what you get.

The latest scientific evidence was used to select foods that are recognised for their health benefits, but they had to earn their place in the diet by providing the MOUTH with what it craves – foods with texture and flavour – crunchy, creamy, spicy, savory, salty, and umami.

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Foods were included, or omitted, for many reasons, but the end result was a beneficial mix of prebiotics, probiotics, macronutrients (protein, carbs, fats) and micronutrients (vitamins and minerals).

Many foods are repeated over and over, but the reason goes far beyond practicality and monetary economy. With a few simple tweaks, you can create multiple dishes with the same core ingredients. If you scroll down the following lists, you will see these foods appearing time and again. Most are ‘functional foods’ and packed full of nutrients.

Foods containing WATER-SOLUBLE vitamins:

B1 (thiamine): Yeast, pork, cereal grains, sunflower seeds, brown rice, whole-grain rye, asparagus, kale, cauliflower, potatoes, oranges, liver, eggs.

B2 (riboflavin): Asparagus, bananas, persimmons, okra, silverbeet, cottage cheese, ricotta cheese, milk, yoghurt, steak, eggs, fish, oysters, green