My Thai

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

If you are now thinking of fruity drinks with paper parasols, then stop it right now.  For the Faster, that would be ‘Tomorrow Food’ — the sort of thing you might dream about on a Fast Day, but can put off enjoying until tomorrow. Our real topic is the Thai food which is very much a part of the repertoire of our Son v.2.0.  The flavors are so bold and complex that they are a wonderful change of pace every time he cooks for us.  With a little rearranging, these tastes are perfect for the Faster, since flavor makes up for lack of calories.

Thai ScrOmelette:   279 calories      8.5 g fat      2.1 g fiber      16 g protein      36 g carbs     249 mg Calcium       PB GF      When our younger son prepared a marvelous Thai fried rice dinner for us, we were bowled- over with its flavors. Here are the same flavors, without the white rice. Still marvelous.Thai ScrOmelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                     1 clove garlic, chopped                                                                                                                                                    3 Tbsp scallions, sliced                                                                                                                                           2 Tbsp cooked, chopped spinach [about ½ oz]                                                                                                    ½ tsp Thai fish sauce                                                                                                                                                           ¼ tsp Thai hot chili sauce                                                                                                                                     big pinch dried basil                                                                                                                                            1.5 oz melon OR applesauce, unsweetened                                                                                                  blackish coffee or blackish tea or lemon in hot water                                                                                    5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Combine the garlic, scallions, spinach, the 2 sauces, and basil. Spritz a fry pan with olive oil or non-stick spray and stir the vegetables until they are soft. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. Cook until done to your liking. Plate with the fruit and enjoy with the beverages.

Pork Pad Thai:    265 calories      7.3 g fat      4.7 g fiber     20 g protein       28 g carbs       94.4 mg Calcium   GF     This is our son’s recipe, with a few tweeks by me to make it fit our calorie requirements. HINT: This makes enough for 2 [two] servings. Share with a friend or pack it up for a later lunch or dinner.Pork Pad Thai

1 oz asian noodles [I used buckwheat soba noodles for the added fiber]                                               ½ tsp oil + 2-3 Tbsp water                                                                                                                               ½ cup onion, chopped                                                                                                                                          2 cloves garlic, chopped                                                                                                                                                2 cups sliced cabbage                                                                                                                                              1 cup mung beans or chopped celery                                                                                                              2 oz scallions [about 3], slice in 1” pieces                                                                                                       3 oz lean pork, cooked or raw, sliced into thin pieces about 1” square                                                      6 oz sugar snap peas, cut in half cross-wise one                                                                                                  2-oz egg                                                                                                                                                                       2 Tbsp Thai fish sauce                                                                                                                                        pinch hot pepper flakes                                                                                                                                          1 tsp sugar

Heat a wok or large cast iron pan. Stirfry all the vegetables in the oil and 3 Tbsp water for 3 minutes, adding more water if the vegetables ever stop sizzling in the pan. Boil the noodles according to package directions, drain, rinse, and set aside. If using raw meat, add to cooking vegetables after 2 minutes. Add the raw egg to the pan of vegetables and scramble it in. If using cooked pork, add it with the noodles to the wok and stir over the heat to combine and to warm the new additions. Mix well as you add the fish sauce, the sugar, and red pepper flakes. Pass the Sriracha for added kick.

 Ingredients for next week:    breakfast

1 two-oz egg Smoothie ingredients: berries, bananas, OJ
Crushed tomatoes OR apples, leafy greens, tomato juice
Artichokes, frozen or jarred OR plain yogurt, strawberries, banana
Curry powder ricotta cheese
Unsweetened applesauce
Whatever you need for your hot beverage
Whatever you need for your smoothie Whatever you need for your hot beverage

dinner

6 felafel patties
Full meal smoothies: tofu, plain fat-free yogurt,
Fresh tomato Strawberries, banana, [cocoa powder]
yellow or orange bell pepper
Red onion lemon juice
Sparkling water Sparkling water

Happy To Be Here

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Spring has arrived and flower buds are opening, aren’t you happy? If you are, that’s a good thing because a cheerful outlook promotes good physical health.  If you are unhappy because of your weight or how you feel about your body, then the Fast Diet/5:2 diet/ Intermittent Fasting diet could be what you need.  Did you know that what you eat can affect the health of your brain? Read the attached article and as you do, note the similarities between the foods recommended for good brain health and those we eat on Fast Days.  Food for thought. http://www.miamiherald.com/news/nation-world/national/article127009359.html

Felafel Bake:      274 calories        6.6 g fat        3.1 g fiber       15.2 g protein      40 g carbs     198 mg Calcium     PB GF    Here we use 1 of the felafel patties which we prepared and froze earlier. Great time-saver! Amazing in eggs!Felafel Bake w: blueberries

1 two-oz egg                                                                                                                                                                       one felafel patty, thawed [see Lenten Fasting, 1 Mar 2017]                                                                            1 Tbsp tomato puree or crushed tomatoes                                                                                                      ¼ c blueberries                                                                                                                                                            blackish coffee, blackish tea, or lemon in hot water                                                                                   5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Whisk together the felafel and the tomato until well blended. Whisk the egg into the felafel and turn into the ramekin. Bake about 15 minutes while you portion the berries and prepare the beverages. What a simple, delicious breakfast.

Mussels in Tomato Broth:   293 calories  7.5 g fat    2.4 g fiber     29 g protein  28 g carbs  122 mg Calcium   PB GF   Another wonderful way to enjoy these best of bivalves.Mussels Marinara

One pound fresh mussels, shells rinsed and any of the black byssal fibers pulled off                                                                                                                 garlic + thyme + parsley                                                                                                                                         1/4 cup mussel broth                                                                                                                                             ½ cup marinara sauce                                                                                                                                                ½ tsp basil, dried or 1 tsp fresh                                                                                                                           2 tsp Parmesan cheese, grated                                                                                                                             1 cup lettuce [sliced if leaves are large, not if using baby greens]                                                                      ½ tsp cider vinegar + ½ tsp olive oil + ¼ tsp Dijon mustard                                                                         1 oz French bread [optional]

Put about half an inch of water in a large pot with the garlic, thyme, and parsley. Bring to a boil and add the mussels. Cover an cook for about 15 minutes at which point all the shells should be open. Take off the heat and drain, retaining 1/4-1/2 cup mussel liquid in the pan. Stir together the ¼ cup mussel broth and the marinara, along with the basil and Parmesan. Salt and pepper to taste. Put the mussels in a wide bowl, discarding any that did not open. Pour the tomato/broth over the mussels. Toss the lettuce with the dressing and serve the mussels with the bread. Use a spoon to get all the tasty broth at the end.

Green Eggs and Lamb

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Left-overs are a real boon to the cook and the Faster: they make lots of yummy other meals, some of which we can enjoy on a Fast Day.  You might have some ham left from Easter or lamb from Passover, and here are easy ways to recycle them.

Green Eggs & Ham: 295 calories    8.8 g fat        16 g protein       25 g carb     GF     My husband always prepares these on the Thursday after Easter, when there is still ham from the roast and the chives are just beginning to come up.Green Eggs and Ham w: melon

Three 2-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                                                                                                                          1 oz. ground or chopped ham                                                                                                                                    1 green onion, chopped white and green parts or use fresh chives                                                          1.5 oz cantaloupe  or ½ cup berries                                                                                                         blackish coffee or tea or lemon with hot water                                                                                           5-6 oz fruit smoothie or natural apple cider

Whisk the eggs with salt & pepper to taste. Put the white part of the onion into a hot pan sprayed briefly with cooking oil. Stir around for a few seconds. Add the eggs. When bottom of eggs begin to set, sprinkle the ham & green scallions over the eggs, scramble to taste, and plate. Brew the beverage, pour the smoothie or cider, prep the fruit, and “Eat them! Eat them, here they are!”

Shepherd’s Pie with Lamb:   276 calories      12.3 g fat       2.1 g fiber      21.6 g protein         21.6 g carbs    52.8 mg Calcium      GF      The addition of mashed cauliflower is a great trick to lessen the carb count of mashed potatoes. Some people like to do this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.Shepherd's Pie w: peas

1 cup roast lamb, ground or minced                                                                                                                   1 two-oz egg, separated                                                                                                                                          ½ cup mashed potatoes                                                                                                                                           2.8 oz [½ cup] mashed cauliflower                                                                                                                   ½ cup lamb gravy, as fat free as you can make it                                                                                            3 oz peas

Add the egg yolk and gravy to the roast lamb, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the lamb mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot.  Cook the peas and plate the meal.  Delicious way around leftover lamb.

Ingredients for next week:                                                                                                           breakfast

1 two-oz egg 1.5 two-oz eggs
1 felafel patty from March 1, 2017 Scallion                garlic
¼ cup blueberries 1.5 oz spinach Frozen or fresh
Tomato puree Thai hot chile sauce         Thai fish sauce
1 oz apple sauce or melon
Whatever you need for your hot beverage Whatever you need for your smoothie
Whatever you need for your smoothie Whatever you need for your hot beverage

dinner

1 pound mussels A slice or 2 roast pork
Marinara sauce [made with some of the tomato puree from breakfast] Mung beans or celery
Parmesan cheese, garlic, basil Sugar snap peas
Lettuce, Dijon mustard, olive oil Onions, garlic, cabbage, scallions
One 2-oz egg Thai fish sauce
Sparkling water Sparkling water

 

Eimaischen

How this Fasting Diet works: Eat these meals, and only these meals, tomorrow.  Read the blog on Wednesday to see what we’ll eat on Thursday.  The rest of the week, eat what you like, but sensibly. If you are like me, you will see results.

Tomorrow in Luxembourg, they will celebrate the Feast of Emmaus or Éimaischen.  This involves a street fair with food and art and the air is loud with the sounds of “bird-calls.” For the Luxembourgers, this fair began centuries ago as a potters’ trade show on Easter Monday.  One of the best-loved items for sale are fist-sized, bird-shaped clay whistles which represent the Resurrection.  Tables are full of the colorful little birds and their sellers vie with each other to make the most melodious sounds. Our foods today evoke memories of a Spring day in lovely Luxembourg:  Easter ham and eggs for breakfast, and an international dish involving little fried fish which are popular there.                                   You may be interested to read what US News and World Report said about the Fast Diet: http://health.usnews.com/best-diet/fast-diet

Holiday-After Breakfast:   282 calories      6.3 g fat       2.3 g fiber       16 g. protein        37.7 g carb 216.7 mg Calcium This is a simple breakfast for the day after a holiday, using a few left-overs from the dinner table or freezer.Easter Breakfast

1 two-oz egg, hardboiled                                                                                                                                          ¾ oz ham OR beef OR turkey OR one Applegate sausage                                                                                                      ¼ cup Yorkshire Pudding*** batter with added herbs. HINT: This batter is left over from before and you put some in the freezer. Add a pinch of thyme and a pinch of basil.                        2 oz pineapple OR ¼ cup mixed berries   +   pinch of chopped mint leaves                                       5-6 oz fruit smoothie or natural apple cider                                                                                         blackish coffee or tea or lemon in hot water

++Whip batter with a rotary beater. Pour batter into two holes of a mini-muffin pan, bake at 400 for 13 minutes. Warm the meat or not. Mix the fruit with the mint. Plate the meat, Yorkshire Pudding, egg, and fruit. Brew your hot beverage, prepare your smoothie. Sit down and relax with your easy breakfast of left overs.

The Yorkshire Pudd recipe is from the King Arthur Flour 200th Anniversary Cookbook. HINT: make the batter the night before to save time in the morning.

***Yorkshire Pudding batter:        one 2-oz egg          1 cup flour                                                                 ½ tsp salt         ½ cup water            ½ cup fat-free milk                                                                                   Mix all the ingredients together and let the batter stand at room temp for 30-60 minutes or in ‘fridge overnight. You will need 1/3 cup of the batter per person. HINT: The remainder can be frozen in 1 cup or 1/3 cup batches for future meals. When it is time to use the batter, beat it with a rotary beater until it is frothy, and proceed as above++.

Meze Meal with Smelts:  297 calories 5.8 g fat 6 g fiber 21.5 g protein 22 g carb 174 mg Calcium PB GF ‘Meze’ is the Greek equivalent of Spanish Tapas. This meal features many small servings of common food items, which make it easy to prepare.  There are lots of good recipes in the book Meze by Rosemary Barron.  HINT: The photo shows enough for 2 portions, but the amounts given below are for ONE serving.Meze w: smelts for TWO

1/4 cup white beans                                                                                                                                                  ½ Tbsp capers                                                                                                                                                       1/2 oz marinated mushrooms                                                                                                                               2.5 oz tomato, cubed                                                                                                                                   generous pinch Greek oregano                                                                                                                      2 oz cleaned smelts, fins cut off, backbone removed, cut in half along the backbone                                                                                         1 oz mozzerella cheese [or use feta, same amount]                                                                                        1 ½ oz lemon-marinated carrots                                                                                                          marinade: 1 tsp olive oil + 1 tsp lemon juice + pinch of granulated garlic + pinch oregano

Attend to the smelts by cooking them in a non-stick or well-seasoned frying pan spritzed with non-stick spray.  ‘Fry’ until crispy.  Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano. Slice the carrots into small logs or coins and cook until tender. Drain and combine with the marinade in a small jar with a lid. Shake well, remove the lid and let the carrots cool in the marinade.  Drain the marinade from the jar and pour it over the smelts. Plate the ingredients to please the eye.

 

Passover Fasting

Leek & Smoked Salmon ScrOmelette: 290 calories   9 g fat   1.7 g fiber    15.6 g protein   34 g carbs     226.4 mg Calcium    PB GF      This classic flavor combination makes for a superb breakfast.Leek & Smoked Salmon ScrOmelette

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week.                                                                                                    ½ oz smoked salmon                                                                                                                                               ½ oz leeks, sliced thinly                                                                                                                                       dill + salt + pepper to taste                                                                                                                                    1 tsp light sour cream [optional]                                                                                                                       1.5 oz strawberries                                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                             5-6 oz green or fruit smoothie

Spritz a hot saute pan with non-stick spray, add a tablespoon of water, and stir in the leeks.  When they have softened, add the salmon to warm it. Whisk the eggs with the seasonings and sour cream. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Seder  Salad     261 calories    14.8 g fat     2.8 g fiber     20.8 g protein    26 g carbs      85 mg Calcium      GF    All the elements of a Seder meal in one bowl.  Especially easy if a previous dinner involved a leg of lamb. Save a few slices to make this salad. This meal is great for sharing with a guest: doubles well.Seder Salad

1 cup salad greens                                                                                                                                                  1 Tbsp fresh parsley                                                                                                                                                3 Tbsp celery, diced                                                                                                                                                   1.5 oz apple, cubed                                                                                                                                                       2 oz cooked lamb, from the leg or other lean cut                                                                                         4 walnut halves                                                                                                                                                        1 hardboiled egg                                                                                                                                                     1.5 tsp horseradish dressing**                                                                                                                   Sprinkle of Strawberry slices

Chop the walnut into large pieces and toast in a dry skillet until fragrant. Cut egg into wedges; slice the lamb and celery; cube the apples. Toss the greens, celery, apples, and parsley with the dressing and arrange other ingredients to suit the eye.

**horseradish dressing:                                                                                                                                        1 Tbsp mayonnaise made with olive oil                                                                                                           1 and ½ tsp prepared [purchased in a jar] horseradish                                                                                 1 Tbsp buttermilk                                                 1 and ½ tsp lemon juice                                              Whisk all ingredients together. Save unused portion for some other salad

Ingredients for next week:          breakfast, serving for one person

1 two-oz egg, hardboiled 1.5 two-oz eggs
Roast ham Lots of chives or scallion
Mixed fruit : strawberries & blueberries Roast ham
Mini herb popovers: 1 egg, 1 cup flour, ½ c skim milk
1 oz Granny Smith apple or mixed fruit
Whatever you need for your hot beverage Whatever you need for your smoothie
Whatever you need for your smoothie Whatever you need for your hot beverage

dinner, for one-person serving

4 oz smelts, 1 cup chopped roast lamb Lamb gravy
Roasted red pepper mozzerella ½ cup mashed potatoes
Tomato whole green beans ½ cup mashed cauliflower
Marinated mushrooms garbanzos onions
Black olives Salad greens
Sparkling water Sparkling water

Grateful

How this Fasting Diet works: Eat these meals, and only these meals, tomorrow.  Read the blog on Wednesday to see what we’ll eat on Thursday.  The rest of the week, eat what you like, but sensibly. If you are like me, you will see results.

Tomorrow will be the birthday of a fine man who was my cousin’s ancestor. Not mine, but I would be proud to be his descendant.  He was a true embodiment of the American Dream. Coming to America from Scotland with his wife and 6 children in 1849, he eventually built a tanning empire in upstate New York.  A model citizen, he was devoted to his wife and said that he ‘owed far more of his success to her than to any one: that in every important transaction, he consulted her, not only as an equal but as his superior.’ As an employer, a community-member, and a family man he seems to be one of those exemplary beacons for us all.  The Thanksgiving-inspired breakfast expresses my gratitude for his example.  The dinner is a Scottish meal which our family has enjoyed for years.  The dinner is a fine meatless dish, which goes with this article about the value of vegetables and fruit: https://www.yahoo.com/news/fruits-vegetables-linked-weight-loss-233030742.html

Turkey/Stuffing Bake: 279 calories  6 g fat        2.5 g fiber      15.6 g protein    38.7 g carbs  217.5 mg Calcium   GF- if using GF bread      Another in the dinner-for-breakfast series.Turkey-Stuffing Bake1 two-oz egg                                                                                                                                                             ½ oz turkey breast, cooked or uncooked, diced                                                                                                                                                   ¼ slice of 70-calorie whole-grain bread [¼ oz], diced                                                                                       1 Tbsp onions, diced                                                                                                                                             1 Tbsp celery, diced                                                                                                                                  rosemary + thyme + sage + salt + pepper                                                                                                       ½ tsp olive oil                                                                                                                                                            1 oz pear                                                                                                                                                                    5-6 oz fruit smoothie or green smoothie or natural apple cider                                                         nearly-black coffee or tea or lemon in hot water.

In a saute pan, cook the onions, seasonings, celery, and turkey [if it is raw] in a little water and a ½ tsp olive oil until vegetables are softened. Spritz a ramekin with non-stick spray [NB: this was prepared for 2 servings and was baked in an oval 5×7″ pan] and pour in the turkey mixture. Whisk the egg thoroughly and pour into the ramekin. Bake at 350 until puffed and starting to brown, about 15 minutes. Meanwhile, slice the pear and prepare the beverages. Be thankful for the start of another good day.

Rumbledethumps:   243 calories    10 g fat     4 g fiber     12.6 g protein     19.5 g carbs     171.4 mg Calcium     PB GF     Where do you get a recipe with a name like that? Sundays At Moosewood, of course. Hearty meals like this, made with winter vegetables are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner.Rumbledeethumps w: salad

¼ pound potato                                                                                                                                                        3 Tbsp skimmed milk                                                                                                                                           1.5 tsp butter                                                                                                                                                                ¼ tsp ground mace                                                                                                                                                         2 egg whites                                                                                                                                                            ¼ pound cauliflower, cut into small florets                                                                                                   ¾ cup cabbage, chopped                                                                                                                                          ½ cup leek, sliced                                                                                                                                                 ¼ cup broccoli, chopped                                                                                                                                     1/3 cup cheddar, grated                                                                                                                                       per person: ¾ cup salad greens          1 oz tomato                 ½ tsp olive oil + ½ tsp cider vinegar

Cut potato into chunks. Boil until tender and mash with the milk, butter, and mace. Let cool. Steam the cauliflower, cabbage, leek, and broccoli until cooked. Take off the heat. Remove the cauliflower when it is very soft and mash it into the mashed potatoes. Whip the eggwhites until stiff and fold into the potato/cauliflower mash. Taste for salt and pepper. Gently stir in the remaining steamed vegetables. Smooth into a lightly-spritzed baking dish. [choose the dish with the idea that you will be dividing this into 2 equal portions] Sprinkle with the grated cheese and bake at 350 degrees F. until the cheese is bubbly and just starting to brown. Whisk the oil and vinegar together and toss in the greens. Serve the cool, crispy salad with the hot, creamy rumbledethumps. Scottish comfort food.

 

 

Still Fasting During Lent

How this Fasting Diet works: Eat these meals, and only these meals, tomorrow.  Read the blog on Sunday to see what we’ll eat on Monday.  The rest of the week, eat what you like, but sensibly. If you are like me, you will see results.

Lent is almost over,  are you still Fasting?  Do remember, it isn’t just about low calories [aka ‘calorie restriction’], it means low fat, low carbs, and high protein. Here are some meals that fill the bill.

Gravlax & Grannies:   267 calories   3.9 g fat     2.4 g fiber     15.6 g protein    43 g carbs    199 mg Calcium   PB GF    At the Inn at Saint Peters, we enjoyed their Smoked Trout with Apples. It occurred to me that this could be a fine breakfast for those who enjoy a savory/seafood taste in the a.m. I substituted mackerel gravlax for the smoked trout, just because that was on hand, but the lighter hue of the trout is more attractive.  NB: the high carb count for this meal is due to the fruit, so these are high quality, complex carbs.gravlax-apples

1 oz mackerel gravlax OR 1 oz smoked trout [DuckTrap brand is very good]                                     2 oz Granny Smith apple, thinly sliced; each slice cut into 1/2-moons                                                  ¼ c blueberries + 2 raspberries for color                                                                                                blackish coffee, blackish tea, or lemon in hot water                                                                                   5-6 oz smoothie or natural apple cider

Slice the fish with the grain to create thin slices. Arrange the fish and apples in overlapping slices around the plate. HINT: I did this the night before, covered it with clingwrap and put it in the ‘fridge. So quick the next morning!! Brew your hot beverage, blend or shake your smoothie, dish out those healthy blueberries, and breakfast elegantly.

Mediterranean Vegetables w/grains & cheese:    281 calories       7.1 g fat     10.4 g fiber   16.4 g protein   40 g carbs      332 mg Calcium PB GF – if using GF couscous or brown rice  This is how to use some of the same vegetable mixture which we prepared for breakfast on Monday.  HINT: If you have these delicious veggies in the freezer, then you are ahead of the game. Mediterranian Meal

2 cups eggplant, peeled & cubed OR 1 and 1/2 cup bell peppers, cubed                                              2 cups tomato, cubed                                                                                                                                            2 cups zucchini, cubed                                                                                                                                          2 cloves garlic                                                                                                                                                         1.5 tsp oregano                                                                                                                                                        ½ cup chickpeas, rised and drained                                                                                                             per serving: 1 oz mozzerella, shredded     +        1/4 cup brown rice or couscous, cooked

Prepare all the veg., and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste, and the chickpeas, and keep warm. Prepare the brown rice or couscous and place it on one side of the plate. Spoon 2 cups of the vegetables next to the couscous. Top with cheese and tuck into it!    [After cooling, freeze the remaining vegetables in serving sizes.]

Ingredients for next week:                                                                                                                 breakfast– portions for one

1 two-oz egg 1.5 two-oz eggs
Cooked turkey breast leek
¼ slice Whole-grain 70-cal bread Smoked salmon
Sage, rosemary, thyme Dill
Celery onion 1 oz Granny Smith apple or apple sauce
1 oz pear Light sour cream OPTIONAL
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

dinner– portions for one

3/4 c cabbage                  3/4 c  broccoli Pieces of roast lamb
1/4 pound potato             milk Apple Walnut halves celery
1/4 pound cauliflower lemon juice Mayonnaise horseradish buttermilk
 leek                  butter 2 cups lettuce
2 egg whites Hard-boiled egg
cheddar cheese                  ground mace parsley
 Sparkling water Sparkling water