Month: June 2015

Canada Day

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Let’s celebrate another holiday with Fast Lifestyle food. Canada Day is the independence day of our neighbors to the North so we will think of maple leaves, maple syrup, and the wide open plains of Alberta. We will also think of calorie restriction and healthy living to stay on track with our FAST Lifestyle.

National Holiday French Toast                                                                                          PB  Canada Day BfastHINT: This recipe makes 4 [four] slices of French Toast. Prepare all 4, but put the other 2 in a bag in the freezer for a really fast breakfast later.                                           4 slices 70-cal whole grain bread    [you will eat two today]                                                                                   one 2-oz egg                                                                                                                                                    2 Tbsp fat-free milk [use Almond milk for a plant-based meal]                                                        2 oz strawberries, fresh or unsweetened frozen                                                                                     1 and 1/2 tsp maple syrup                                                                                                                               one 60-cal sausage [I like Al Fresco brand sage breakfast links or use a meatless sausage]                      nearly black coffee or tea or lemon in hot water                                                                           green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into shapes like maple leaves or use a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems to much like ‘crafty food.’] Put the bread into a pan with a rim which is just big enough for the 4 bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup. The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. Cook the sausage, too. Mash the berries a bit and smear them onto the plated toast. Enjoy with the sausage, hot beverage of choice, and green smoothie. Whistle a few bars of “Oh, Canada” while you eat.

Bison Burger [beans/ beets] 293 calories                                                                                      GF                                                                                     There used to be a bison reserve in our favorite Canada place, PEI.  The beasts were a gift from Alberta.  The mushrooms we pick from our lawn and the beets, a gift from PEI friends, were pickled while on vacation.  Fitting foods for Canada Day.

one 4-oz bison patty [not beef. Venison is a good substitute if you have it]                          1 oz sliced mushrooms                                                                                                              1.5 tsp of curried catsup                                                                                                           ½ cup green beans                                                                                                                   2 oz pickled beets

Sprinkle a small, hot skillet with Kosher salt.  Cook one 4 oz bison burger  on one side for about 3 minutes. Flip it and cook until done as well as you’d like.  Put on a plate to stay warm. Sides: Add some water to the pan and stir/ cook the mushrooms until soft.  Meanwhile cook the green beans until soft.  To serve, put the ketchup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good eating.  I enjoy sparkling water with Fast dinners. [On Slow days, I enjoy wine.]

bison burger, curried catsup, mushrooms, green beans, beets
bison burger, curried catsup, mushrooms, green beans, beets

Simple for Summer

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Now that Summer is here, let’s make the meals easy.  Get out and go for a walk. Work in the garden. Getting some exercise will help to burn off more calories and it will distract you from thoughts of food.

Poached Egg on Toast            303 K                                                                                                         I never used to like poached eggs, but on a Fast Day, they taste good.

Poached Egg on Toast one slice of 70-cal bread     [Nature’s Own is perfect.]                                                                       one 2-oz egg                                                                                                                                                     1 1/2oz of apple or 2 oz melon                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                        green smoothie or fruit smoothie or unpasturized cider

If using an egg poacher, lightly spray the egg cup and heat the water to a simmer. Toast the bread. Poach the egg for 3-4 minutes, according to your taste. Slide the egg onto the toast, season to taste, and enjoy with your hot beverage of choice and the smoothie.

Antipasto with Tuna:      282   calories                           GF   PB                                                  This one is a keeper. Simple, off the shelf, pretty on the plate, good too eat.    The photo shows enough for 2 people. Invite a guest who is Fasting, too.                                                       Amtipasto w: herbs2 oz roasted red pepper, without oil [I roast my own, slice and freeze them]                           2 oz mozzerella, cut into ‘sticks’ [I buy blocks of mozzerells for slicing]                                     one 5-0z can tuna, packed in water, drained and broken into large chunks                                  5 oz tomato slices                                                                                                                                                3 oz whole green beans, steamed, drained                                                                                           1 ½ oz marinated mushrooms                                                                                                                1/3 c. garbanzo beans, drained if canned  [Goya brand is very good]                                          4 black olives, pitted and sliced                                                                                                                       3 slices pepperoni, chopped  or sliced                                                                                                         1 tsp flavored oil, salt, chopped fresh herbs

Prepare the ingredients and keep separate. On a platter, arrange the ingredients in rows as shown in the photo. Suit your own artistic nature as to what goes where. Drizzle or brush with the flavored oil and be liberal with the herbs. Summer simplicity at its best.

Let’s Try This Again…

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Some meals are so good that you just have to enjoy them again.

Buttermilk Baked Eggs:   283 cal      6.2 g fat         11.7 g protein               18.8 g. carb           PB

buttermilk baked eggs:mixed berriesThis recipe is from Marion Cunningham’s The Breakfast Book. All I added were the sides. Great book full of good recipes.

1 slice 70-cal whole-grain bread   [Nature’s Own is still my go-to]                                                  one 2-oz egg                                                                                                                                                        2 Tbsp buttermilk                                                                                                                                            1 oz [¼ c.] mixed berries                                                                                                                               nearly black coffee, tea, lemon juice & hot water,                                                                           green smoothie or fruit smoothie or natural apple cider

Cut out a hole from the middle of the bread using a 2” cookie cutter or juice glass. HINT: put the ‘hole’ in a sandwich bag in the freezer. Save for Dutch Breakfast later on. Toast the bread lightly. HINT: this step could be done the night before. Or cut and toast the bread weeks in advance and freeze. Lightly spray an oven-proof pan with cooking spray and put the toasted bread in in. Break the egg over the bread so that the yolk lands in the hole. Carefully spoon the buttermilk over the egg and bread. Season to taste. HINT: you could prep this far and refridgerate over night. Bake at 350 for 15 minutes. Meanwhile put the fruit in a small dish, brew your beverage, pour your fruit smoothie and you have a terrific breakfast!

Red Beans & Rice   280 calories       1.2 g. fat       13 g. protein       57.5 g. carb       GF, PB

red beans & rice w: peasThis is the old classic recipe for the ‘perfect protein’. Yeah, you’re right, the carbs are way out of control, but for a once-in-a-while this is really good. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.

2 cups brown rice, cooked [one cup rice cooked in 2 cups water]                                               ½ cup celery, chopped                                                                                                                                    ½ cup sweet yellow pepper, diced                                                                                                                 1 cup onion, chopped                                                                                                                                  2 cloves garlic, minced                                                                                                                                   ¾ cup tomato sauce                                                                                                                            oregano & black pepper                                                                                                                                    2 cups red beans, drained and rinsed [Goya brand is very good]                                                          ½ cup green peas

Cook the rice. Saute the celery, pepper, and onions for 5 minutes. Add the garlic and cook 5 minutes more. Add the tomato sauce and seasonings. Stir in the red beans and heat through. When the rice is done, add 2 cups to the mixture. Serve with the cooked green peas.  Easy to prepare, easy to eat.

AMAZING but True!

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News Flash: I am at a point now that if I lose any more pounds, I will be dangerously under-weight!  Never thought I’d say that. Husband is also at unheard of low weight.  I owe this to the FAST Lifestyle and to the Green Smoothies every day.  We eat well and we eat enough to satisfy.

The Plant-Based Diet is ongoing, which my Husband follows daily. I eat right along with him, but will eat ham or turkey sandwiches daily for lunch to get an extra 200 calories into my diet.  Husband also eats lunch, which is plant-based.  Otherwise the menu consists of the following:

Sunday breakfast: cornmeal pancakes with maple syrup and meatless sausage; yeast bread made with white whole-wheat flour/unbleached flour; along with Green Smoothie and cafe au lait.      dinner: a low-meat meal such as Pizza with chicken garnish; beef kabobs with brown rice pilaf;  Eggplant casserole; a Greek recipe for squash and green vegetable pie.

Monday breakfast: Fast meals as advertised            dinner: Fast meals as posted

Tuesday breakfast: whole-grain muffins or toast with meatless bacon; along with Green Smoothie and cafe au lait.      dinner: Veggie Burgers on Sandwich-Thins; bruschetta on Naan bread; chili non carne; stuffed zucchini; chicken couscous; rumbledeethumps; all with lots of vegetables on the side. Complementary wines are served.

Wednesday breakfast: Whole grain cereal with banana or canned peaches — I have mine with cow’s milk, Husband has his with almond milk; along with Green Smoothie and cafe au lait.   dinner:  whole-grain pasta with tomato sauce and meatless sausage;  tortellini and mixed vegetable sauce; quiona elbows and non-dairy cheese [‘Mac & Cheese’] with tomato sauce;   whole-wheat spaghetti with meatless sausage & tomato sauce; spaghetti squash/whole-grain spaghetti with sauce; all served with green beans or other cooked vegetables. Complementary wines are served.

Thursday breakfast:  Fast diet as posted.                         dinner: Fast diet as posted

Friday breakfast:  whole-grain muffins or toast with meatless sausage; along with Green Smoothie and cafe au lait.    dinner: crab cakes; fish cakes; Indian vegetables with fish with Naan bread; 3 oz baked fish; all served with cooked vegetables and potatoes or brown rice pilaf. Complementary wines are served.

Saturday breakfast: Whole grain cereal with banana or canned peaches — I have mine with cow’s milk, husband has his with almond milk; along with Green Smoothie and cafe au lait.   dinner: pizza on home-made crust which is 1/2 white whole wheat flour and 1/2 unbleached flour.  toppings vary but the ‘cheese’ is non-milk for Husband, regular mozzarella for me. Complementary wines are served. NB: for some reason I always weigh less on Sunday than I did on Saturday.

Got questions?  Let me know.  I will continue to post menus and will label them as G-F [gluten free] or P-B [plant-based] when applicable.  Onward to healthy eating! Join me.

Simple & Yummy

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We follow the Fast Lifestyle because we want all the health benefits: lower weight, lower cholesterol, lower blood pressure, less risk of certain cancers, AND because we can do all that with food that is simple and yummy. Its like having your cake…. but no, we don’t eat cake on a Fast Day.  Yes, we are still on the Plant-Based diet and an egg once in a while is OK.

Tostada                                                                                                                               Gluten Free                                 TostadaRemember the Chili non Carne from Monday? Hope you have some left over for this breakfast!

one 6” corn tortilla    [I always keep Ole brand ready in the freezer.]                                                                                                                              one 2-oz egg 2 Tbsp chili non carne                                                                                                          2 tsp Monterey Jack or Cheddar cheese, grated                                                                                  hot beverage of your choice – hold the cream and sugar                                                                    green smoothie or fruit smoothie

Heat the toaster oven to 350. Put the chili in a custard cup and put it into the oven to heat briefly. Warm a dry cast iron skillet over med-high heat. Warm the tortilla in the pan on both sides until it is warm and pliable and starting to brown. Remove the tortilla and keep warm in a dish towel. Spritz the skillet with non-stick spray and fry the egg until it is done as you like it. Remove the egg. Spread the chili on the tortilla and return the tortilla to the skillet. Put the egg on the chili and sprinkle with the cheese. Put the pan into the hot oven until the cheese melts. Brew your beverage, pour the smoothie and wake up your mouth.

Asparagus Soup         242 calories        10.7 fat                16.8 protein                        33 carb

asparagus soupThis fabulous soup is from Salute to Healthy Cooking and we made a batch last April 1.  Enjoy it today for a wonderful dinner.  Despite its rich taste, it is very low in calories and fat. HINT: the recipe makes enough for 6 servings. Freezes very well for easy meals later. I serve it here with Finn Crisp crackers covered with melted cheese. If you want to eliminate them, go ahead.

1 and 1/2 pound asparagus                                                                                                                           ½ c onion, roughly chopped                                                                                                                        1 cup potato in 1 “ dice                                                                                                                                    5 cups chicken stock                                                                                                                                        4 oz raw chicken breast cut into 4 pieces                                                                                                                     salt & pepper                                                                                                                                                        1 ½ tps Boursin cheese/serving                                                                                                                   4 pieces of Finn Crisp crackers/serving                                                                                                         1 ½ oz Swiss cheese [1 deli slice]/ serving

Snap off the woody ends of the asparagus and cut spears roughly in half. Pour the chicken stock into a sauce pan. Add the onion and asparagus. Place the chicken on top of the vegetables so that it will steam/poach while the asparagus is cooking. Bring the liquid to a simmer and put on a lid. Remove the chicken when it is cooked and put it in the blender. When the vegetables are cooked, remove them and put in the blender. Cook the potato in the pot and cook until soft. Pour the stock and the potatoes into the blender with evrything else. Blend until smooth. Return to the pan and season to taste. Cool and divide into 3 portions [or 6 portions if you are serving one] for the freezer.

To serve, thaw the soup and warm it gently. Adjust seasonings. Cut the slice of cheese into 4 strips, 4” x 2”, and put a portion on each cracker. Warm in the oven until cheese melts. Delicious taste of Spring.

What is so rare as a day in June?

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This June has been beautiful so far: warm, sunny, not humid, light zephyrs playing in the trees.  Bliss.  We are still on the Plant-Based Fast Lifestyle.  This means lots of whole grains, lots of vegetables, plant-based protein, and very little animal-based protein.  But twice a week we eat eggs. Twice a week we eat  fish and sometimes chicken is permitted.  I always enjoy a recipe challenge!

Shirred EggShirred Egg            284 calories           8.4 g. fat                 12.25 g. protein       25.7 g. carb                  I learned to prepare this dish when working on my Girl Scout ‘Cooking’ badge. I still eat it because it tastes so good. Peter says, “this is my favorite FAST breakfast!”

One 2-oz egg,                                                                                                                                                     1 Tbsp half&half or almond milk                                                                                                                                         1/2 Tbsp Parmesan cheese  or cheese alternative                                                                            half a slice of 70-calorie whole grain  bread, toasted                                                                                2 oz apple slices                                                                                                                                     blackish coffee or blackish tea or lemon in hot water

Heat the toaster oven to 325. Spritz a 1-cup ramekin with cooking oil or spray. Break the egg into the cup, and pour the half&half on top. Sprinkle with cheese, add salt and pepper to taste. Bake for 12-15 minutes, then let sit 2-3 mins. Plate with the toast, apples. Serve with your choice of black-ish coffee or tea, or lemon in hot water.

venison chili w: melonChili non Carne:    The recipe is my mother’s, except that she used beef. And she served it on a heap of mashed potatoes, but we won’t do that on a Fast Day.

15 oz canned red beans                                                                                                                                16 oz canned tomatoes – in chunks or whole                                                                                       ½ cup chopped onion                                                                                                                                  ½ green pepper, chopped                                                                                                                               2-3 tsp chili pepper, or more if you like it hot                                                                                         ½ – 1 tsp ground cumin                                                                                                                                  1 Tbsp cheddar cheese, grated, as a garnish

Saute the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning. One serving = 1 cup chili topped with grated cheddar.  I always think that cold, sweet melon is an excellent foil to hot, spicy chili.

This is enough for 2 one-cup servings. Save the remaining chili for a lunch or watch for the next posting to see how we use it for breakfast!

Let’s talk about, um, er, elimination…

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Some people find that a change of diet causes a change in their digestive health. Whether you end up too loose or too tight in your bowels, the cause is how your intestines are reacting to the addition of new food [vegetables, fiber] as well as the subtraction of other food [fatty foods, processed foods].  It turns out that the standard American diet degenerates the health of the good bacteria which live in the gut and help to digest our food.  The solution?  Re-populate those good little guys!

“How?” you may ask?  The solution we found lies in those green smoothies which we ingested during the Plant-Based Diet, about which I wrote earlier.  For breakfast we share a Fruited Green Smoothie like this:                                                                             2 cups of greens – spinach or Swiss chard or kale or a combination       1/2 of an apple or pear, seeds and stem removed                                                                  1/2 banana                                                                                                                                   1/3 to 1/2 cup berries – straw- or rasp- or blue or a combination                                      1 and 1/2 cups orange juice

This is blended on high in the Vita-Mix and tastes better than it looks! The recipe makes enough for three 8-oz servings. Put the extra in a jar in the ‘fridge for tomorrow.  We drink this every day, Fast day or Slow day and find it to be very useful for good digestive health.

Celebration!

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oysters w: beet-walnut saladToday is our 41st wedding anniversary, so a celebration is appropriate.  How do you Fast and celebrate at the same time? Creatively!  Oysters are a good choice: we love them, they are high in protein, they are low in fat and carbs.  So here is an anniversary dinner:   6 plump oysters per person and the Bleu Cheese and Beet Salad from March 18.  If you felt so inclined, you could sneak in a small glass of sparkling wine or Champagne.

Plant-based diet, anyone?

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When the doctor suggested 1 week on a “plant-based diet” for my husband, I thought, “Oh, no! There goes the Fast Lifestyle out the window!” But as I researched it, I discovered that the principles of a Plant-Based Diet dovetailed nicely with a Fast Diet. So we could maintain our 5:2 Diet on Mondays and Thursdays and even use standard Fast recipes on Slow Days, too!

Perhaps the biggest change was  using green smoothies instead of our usual fruit smoothie. But it turns out that the calories don’t change. Looks weird, but the flavor isn’t as bad as it looks. More about those later.

So what to eat on a Plant-Based Fasting Lifestyle?                                                      For breakfast:      Oatmeal Pudding, March   29             Breakfast Casserole, April 12          Buttermilk Baked Egg, May 24                       Flamenco Eggs, Jan 19

For dinner:          Baked Bean Soup, Apr 22          Meze Meal, May 13              Vegetable Pizza, May 27                   Fish Tacos, March 8