HEALTHY RECIPES
Healthy Hodge Podge
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 18, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
Healthy
This Healthy Hodge Podge is a wholesome, nutrient-dense recipe designed to fit seamlessly into your intermittent fasting eating window. Carefully crafted to maintain steady insulin levels, support metabolic autophagy, and provide lasting satiety, it contains only 280 kcal per serving.
Total Time
35 mins
Phases
Prep: 15m
Cook: 20m
Yield
4 servings
Nutrition
280 kcal
Ingredients
- 1 lb New radishes or cauliflower
- 1 lb Carrots
- 1 cup Green Beans
- 1/2 cup Peas
- 1 tablespoon Dill
- 1 tablespoon Chives
- 3 Cups Milk
- 1/2 cup Heavy Cream
- 1/2 cup Butter
- 1/2 tsp Salt
- 1/4 tsp Black Pepper
Instructions
- First, cook your vegetables
- Bring a large pot of salted water to boil
- Par-cook carrots and radishes or cauliflower for five minutes until carrots and radishes or cauliflower are fork tender, then blanch the peas and beans for about a minute in the same pot
- Strain vegetables and set aside
- In a heavy-bottomed pot or Dutch oven, melt butter over medium heat, add vegetables, and cook to warm through
- Add milk and cream and bring the soup to a boil
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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