More Good Food

One thing we enjoy about the Fast Lifestyle is the variety of food which one can eat. I enjoy coming up with different recipes to tempt the palate. Now I know that not everyone likes the same foods, but I offer them to those of you who like to experiment. The goal is that you will find foods that you want to prepare and that you enjoy eating. Then you can happily follow the Fast Lifestyle and be healthier in many ways.

Ratatouille Eggs                292 cal                                                               PBRatatouille Egg-toast

1 piece 70-cal multi-grain bread [I use Nature’s Own]                                                                    one 2-oz egg                                                                                                                                                        ¼ cup Mediterranean Vegetables [see July 15, 2015]                                                                               5-6 oz green smoothie or fruit smoothie or unpasturized apple cider                                     blackish coffee or blackish tea or lemon in hot water

Toast the bread. Warm the vegetables briefly and spoon onto the toast. Fry the egg using a non-stick or cast iron pan and put the egg on top of the vegetables on the toast. Pour the beverages and you have a fine breakfast as well as a head-start on your 5 servings of vegetables for the day.

Tomato Soup w/ Sandwich      278 calories     8.3 g. fat               16.7 g. protein         PBtomato soup w: croq mons, grapes

Comfort food can also be low in calories. The soup recipe is from Fresh Ways with Soups and Stews, published by Time-Life Books. HINT: the soup is enough for 2 servings, so it is worth the time to make enough to freeze for later.

Cook Soup:           2 tsp virgin olive oil                                                                                                               3 onions, chopped [2 ½ cups]                                                                                                                        1 carrot, thinly sliced                                                                                                                                        1 tsp fresh thyme or ¼ tsp dried thyme                                                                                                     3 cloves garlic, chopped                                                                                                                              pepper                                                                                                                                                               one 28-0z can tomatoes, coarsly chopped with juices                                                                                            1 ¼ cup unsalted chicken or vegetable stock                                                                                     ¼ tsp salt

Heat the oil in a large heavy-bottomed pot over medium heat. Cook the onion, carrot, thyme, garlic, and pepper for 7-10 minutes or until onions are translucent. Add the tomatoes and juice, stock, and salt. Reduce heat and simmer 30 minutes. [more directions later]

Prep Sandwich:          1 slice 70-calorie bread [Nature’s Own]                                                            1 slice Swiss cheese from the deli                                                                                                                 1 oz ham, 97% fat free                                                                                                                                     Cut the bread in half. Cut the cheese in pieces the size of the bread halves. Construct a sandwich of bread, ham, cheese, bread. Save out one bread-sized piece of cheese. Wrap the sandwich in foil and put in the toaster oven at 350 until cheese is beginning to melt on the inside. Unwrap the sandwich and put the cheese on top. Toast the sandwich so that the cheese becomes melted and might start to brown.

Finish Soup: 2 tsp ricotta or small-curd cottage cheese                                                                      2 tsp plain non-fat yogurt                                                                                                                         Puree the soup in food processor or blender. Pour half of it into a freezer container to cool before storing. Put the remaining soup in the serving bowl. Stir the cheese and yogurt together and put a large dollop in the middle of the hot soup. Use the tip of a knife to pull the mixture out from the middle in several radiating arms. A few grapes add a dash of color.

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