Lots of Veggies

Many people resist dieting because they think that diet = vegetables = privation = bland food. Not so!  The Fast Diet permits a great variety of foods, as long as the menus are full of protein and are low in fats and carbs. And we can eat our veggies in creative ways!

Vegetable Scramble    295 calories                                                         PB                                          HINT: prepare the vegetables the night before for a quicker breakfastVegetable Scramble w: toast, apple

½ cup chopped green pepper  +   ½ cup chopped zucchini +  ½ cup chopped tomato         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 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week       ½ piece of 70-calorie bread       USE GLUTEN FREE BREAD IF YOU WISH                                                                                                                   2-3 oz apple                                                                                                                                                    blackish coffee or blackish tea or lemon in hot water                                                                              5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Put the raw vegetables in a small saute pan with a few tablespoons of water. Simmer until vegetables are cooked and the liquid is evaporated. Pour eggs into a pan which has been sprayed briefly with cooking spray. Before the eggs set, add the cooked vegetables. Scramble to taste. Brew your beverage and take the previously-made smoothie from ‘fridge. Plate with fruit.

Minestrone Soup        215 calories  3 g fat   10.2 g protein   36 g carbs    PB   GF                              What more can you want? This soup is simple, hearty, filling, and good.Minestrone Soup

1 tsp olive oil                                                                                                                                                       1 cup onion, chopped                                                                                                                                     2/3 cup carrot, chopped                                                                                                                                  ½ cup celery, chopped                                                                                                                                    2 cloves garlic, chopped                                                                                                                                   3 slices pepperoni, chopped                                   end part 1                                                                                                                   ½ cup sweet potato, cubed                                                                                                                          ½ cup zucchini, diced                                                                                                                                              ½ cup mushrooms, chopped                                                                                                                           2 cups crushed tomatoes                                                                                                                                ¾ cup small white beans, drained and rinsed if canned                                                                  lots of sage and rosemary, chopped                                                                                                            3 cups water                                                                  end part 2                                                                                                        1 oz pasta [orzo, dinetelli, broken spaghetti]  USE GLUTEN FREE PASTA IF YOU WISH                                                                                                  2 tsp Parmasan cheese, grated   +  salt and pepper to taste

  1. Put the olive oil, onion, carrot, celery, garlic and pepperoni into a sauce pan together and cook over medium heat until onions begin to wilt.                                                           2. Add the sweet potato, zucchini, mushrooms, tomatoes, white beans, herbs, and water. Cook at a simmer for about 30 minutes. Add more water if soup seems too thick.  3. Add the pasta and cook until it is soft. Add remaining seasonings.

HINT: One serving is one cup, but you could go to 1 and ¼ cups each. This recipe made 6 cups for me – several future meals from this recipe!

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