Problem is, straight old calorie restriction is not much fun, especially for food lovers. Who really wants to spend their days counting calories? Plus, while there's a lot of information out there about the why of intermittent fasting, there's much less about how to actually do it, let alone quick and easy ideas for true foodies.

The dishes in The Fast Revolution may be low in calories but they truly satisfy, with big flavour, lots of hearty goodness and loads of fresh seasonal ingredients.

Ingredients

8 (about 1.5kg) chicken drumsticks, skin removed

1 tbsp peri-peri seasoning

2 tbsp chilli jam

500g peeled, deseeded pumpkin, finely chopped

2 tbsp pepitas

60g baby rocket

2 carrots, peeled, cut into noodles using a spiraliser

2 tbsp unsweetened dried cranberries

Method

1. Lightly grease a barbecue grill or chargrill pan and preheat on high. Preheat the oven to 200C.

2. Slash chicken drumsticks two to three times on each side almost through to the bone. Combine in a bowl with peri-peri seasoning and chilli jam. Set aside.

3. Line a large baking tray with baking paper. Scatter the pumpkin over the prepared tray. Spray with oil. Season. Bake for 40-45 minutes or until golden and lightly crisp. Add pepitas to the tray for the last five minutes of cooking.

4. Meanwhile, barbecue or char grill the chicken drumsticks, turning, for 20 minutes or until they are golden and cooked through.

5. Arrange the rocket, carrot, roast pumpkin and pepitas on a serving platter. Sprinkle with cranberries. Top with the drumsticks and serve immediately.

Cook's note: Serve with 1/2 cup steamed couscous per person. 128 cals per serve.

Serves 4.

414 calories per serve.

Ingredients

10 medjool dates, pitted

50g instant oats

20g desiccated coconut

60ml melted coconut oil

200g fresh raspberries

590g Greek-style yoghurt

2 tsp white chia seeds

Method

1. Cut 36 small strips of baking paper and use to line 30ml-capacity mini muffin pans, with ends extending above the top of the pan.

2. Process dates, oats, coconut and coconut oil in a food processor until well combined. Press one teaspoonful of mixture into base of each muffin hole.

3. Place raspberries in a bowl. Mash until well crushed. Add yoghurt and fold through raspberry to create a marble effect. Spoon one level tablespoonful of yoghurt mixture into each prepared pan. Tap pan on the bench a few times to release any air bubbles and flatten. Sprinkle with chia seeds. Freeze for 4 hours or until firm.

4. Dunk the base of the pans into warm water for two to three seconds, then use the paper to lift each bite out of the pan. Place in an airtight container with sheets of baking paper between layers.

Cook's note: Store bites in the freezer for up to two weeks.

Makes 36.

65 calories each.

Ingredients

2 tsp extra virgin olive oil

1 large red onion, finely chopped

3 celery sticks, finely chopped

2 garlic cloves, crushed

2 tsp finely grated lemon rind

1 tsp ground turmeric

1/2 tsp ground cinnamon

1/2 tsp dried chilli flakes

500ml gluten-free salt-reduced vegetable stock

135g French green lentils, rinsed, drained

2 vine-ripened tomatoes, chopped

150g green beans, trimmed, sliced

100g trimmed kale, chopped

1 tbsp fresh lemon juice

2 tbsp chopped fresh coriander

Method

1. Heat the olive oil in a large saucepan over medium heat. Add the onion and celery. Cook, stirring occasionally, for five minutes or until softened. Add the garlic, lemon rind, turmeric, cinnamon and chilli flakes. Cook, stirring, for one minute or until aromatic.

2. Add stock, lentils, tomato and 750ml water to the pan. Bring to the boil. Reduce the heat to low and partially cover. Simmer for 30 minutes, until lentils are tender.

3. Add the beans and kale to the soup. Stir to combine. Simmer for three to four minutes or until the beans are tender crisp. Stir in the lemon juice and season with pepper. Stir in the coriander just before serving.

Non-fast days: Top each bowl with 2 tbsp unsweetened coconut yoghurt. 62 cals per serve.

Serves 4.

197 calories per serve.

Ingredients

625ml gluten-free vegetable stock

170g polenta

120g shredded parmesan

2 eggs

3 zucchini, trimmed

300g fresh ricotta

150g goat's cheese

6 baby bocconcini

240g cherry truss tomatoes

baby parsley leaves, to serve

Method

1. Preheat the oven to 180C. Grease a 3cm-deep, 24cm fluted tart tin with removable base.

2. Bring the stock just to a simmer in a saucepan over medium heat. Gradually add the polenta in a thin, steady stream, stirring constantly until combined. Reduce heat to medium-low and cook, stirring, for 10-15 minutes or until thickened. Remove from heat. Stir in 3/4 cup of the parmesan and one of the eggs until well combined. Season. Press into the prepared tart tin to line the base and side. Bake for 20 minutes or until light golden and set.

3. Meanwhile, cut each zucchini in half crossways. Working with one piece at a time, use a spiraliser to cut the zucchini into noodles. (Alternatively, peel into ribbons, then use a knife to cut into strips). Twirl one portion around your fingers to make an 8cm nest. Place on a chopping board. Repeat with remaining zucchini to make six nests.

4. Combine the ricotta, goat's cheese, 3/4 cup of the remaining parmesan and the remaining egg in a bowl. Season well. Spread into case. Top with zucchini nests. Place a bocconcini in the centre of each nest and sprinkle with the remaining parmesan.

5. Place the tart on a baking tray. Arrange tomatoes on the tray around the tart. Bake for 20-25 minutes or until cheese melts and tomatoes are just starting to collapse. Top tart with tomatoes. Sprinkle with parsley.

Serves 6.

413 calories per serve.