Nice & Easy

Still rushing around at the end of August?  This too shall pass. By eating healthy foods, you increase your energy. You know how you always wish for more time? By Fasting, you lengthen your life. Let’s eat some healthy food that won’t take much prep time.

Breakfast Casserole         271 calories       6.7 g. fat        13.9 g.protein               22.2 g. carbs This is my take on strata-type breakfasts. We find it to be very satisfying.Breakfast Casserolew: mixed fruit

½ slice of 70-cal. bread, cubed                                                                                                                one 2-oz egg                                                                                                                                                       1 oz minced low-fat ham                                                                                                                                  2 Tbsp skimmed milk or buttermilk                                                                            herbs/seasonings of your choice                                                                                                               ½ tsp prepared mustard, or more to taste                                                                                                       1/3 c. of mixed fruit                                                                                                                                          black-ish coffee or black tea, lemon in hot water                                                                                       5-6 oz green smoothie or fruit smoothie or natural cider.

 Spray a ramekin with non-stick spray. In a bowl mix the bread, egg, ham, milk, seasonings, and mustard. Stir ingredients together and pour into the ramekin. HINT: you could prep this the night before, cover the ramekin in plastic, and pop it in the ‘fridge for morning.  Bake at 350º for 18 minutes. While it is baking, prep the fruit, brew your beverage, and make your smoothie [or take it from ‘fridge if made last week]. 

Mussel Feast               290 cal                                GF    PB

Mussels with Vegetable PlateWe love mussels and eat them fresh all summer long. Frozen mussels are available year ’round in many stores and they are good for use with a sauce.

1 ¼ # mussels in shells = ½ quart                                                                                                             ½ cup water                                                                                                                                                              ¼ c white wine                                                                                                                                  flavorings for the mussel broth: celery, onion, rosemary, thyme, garlic                                                  1 ½ cup salad greens  OR Tired of salad? Prepare a plate of sliced cucumbers and tomato                                                                                                                                           ¼ oz feta cheese                                                                                                                                                ¾ tsp olive oil                                                                                                                                                   ¾ tsp lemon juice

Rinse the mussel shells in case they are muddy. Discard any mussels which are open and do not close when rapped gently on the counter. In a large sauce pan [provide room for an increase in volume as the mussel shells open] bring the water to a boil with the wine and flavorings. Add the mussels, put on the lid and cook the mussels for 10 minutes. With a long-handled spoon, stir so that the mussels from the bottom are now on top. Continue to cook for another few minutes, until all mussels are open. Discard any which refuse to. Dip out the mussels and place in the serving bowl. Strain the broth over all. In a salad bowl, place the oil and lemon juice. Whisk to form a dressing. Toss with the greens and plate with the feta topping. After you eat the mussels, drink the flavorful broth. Tastes like Summer to me.

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