If you had made a resolution this year to do better at being healthy, how’s it going? Is it difficult some days? Keep on trying! After all, the Fast Lifestyle involves only 2 days a week, and surely you can find the resolve to stick to that. Hang in there. Eat your veggies.* Keep the faith. Lower the fat and carbs. Get back on the plan tomorrow and you will thank yourself later.
Shirred Egg 284 calories 8.4 g. fat 12.25 g. protein 25.7 g. carb PB, if you eat only 3 eggs per week [GF if you use GF bread] 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 1/2 Tbsp Parmesan cheese half a slice of 70-calorie bread, toasted 2 oz apple slices blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider
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.
Spinach-Fish Timbale 264 calories 7.4 g. fat 6.6 g. fiber 37.8 g. protein 19.2 g. carbs 341.8 g. Calcium PB [GF if you use GF bread] Seen in cookbooks, this recipe lends itself well to our uses. The calorie count looks low, but you will find it to be filling and satisfying.
½ cup blanched spinach [this used most of a 4.5 oz bag of fresh leaves] nutmeg, salt 1 Tbsp onion/shallot, minced 1 wedge Laughing Cow cheese 5 oz sole or ocean perch fillets, skinned [this is 2 small fillets] ½ slice 70-calorie bread, ground to crumbs HINT: use fresh bread crumbs: dried crumbs have more calories + carbs per volume 3 oz green beans
Heat the toaster oven to 400 degrees. Rinse the spinach but do not dry it. Put into a wide pan and put over medium heat with a lid. Check the spinach frequently and remove from heat when the leaves are wilted. There might be some liquid still in the pan. When the leaves are cool enough to handle, remove by the hand-full and squeeze the liquid out, saving it in the pan. Coarsley chop the spinach leaves and put into a bowl with the salt and nutmeg. Add the cheese to the warm spinach and stir until the cheese mixes in.
In the pan of spinach water, cook the onion/shallot until the water is gone. Combine the onion, bread crumbs, and spinach.
Lay the fish fillets out so that they make one long line, over-lapping by about an inch. Spoon the spinach stuffing on the fish to cover it. Spray the inside of a 1-cup ramekin or custard cup with oil or non-stick spray.
Roll up the fish as compactly as you can and put it into the ramekin. Bake in the oven for 15 minutes. Cook the green beans. When the fish is baked, hold the ramekin in one oven-gloved hand while you invert a plate over the ramekin. Flip it all over so that now the ramekin is upside down. Lift off the ramekin. Plate with the beans.
* Meet Your Daily Veggie Quota
“My long-term resolution is to get five to six cups veggies (raw or cooked) daily for good health and energy. Yes, even dietitians can have days when they don’t meet their veggie quota! Increasing veggie intake not only boosts general health, it helps to prevent disease, too. Plus, veggies also make excellent hunger tamers. Deeply colored veggies naturally suppress appetite and increase fullness from their fiber and essential fatty acid content, making these nutritional gems something you should aim to include at every meal! — Lauren Minchen MPH, RDN, CDN