My mother was always watching her weight.  Nothing systematic, mind you, just a constant effort not to overeat. Her major exercising was gardening. I think she would have liked the Fasting Lifestyle. If she were alive today, I would encourage her to walk more everyday and to adopt the intermittent fasting and calorie restriction which are the hallmarks of the plan. I hope I come close to sharing her intellect and laugh-filled good nature. But I also aspire to live healthier and longer than she did.  AMZF 1919-2007

Tostada : 308 calories 7.6 g. fat 18.1 g. protein 39.7 g. carbs GF PB Use some of the chili non carne [See Go Wild, March 2, 2016 posting for recipe] to give this simple breakfast rich flavor. It will keep you going for hours.  The chili was my mother’s recipe.

one 6” corn tortilla                                                                                                                                             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                                                                               5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat the toaster oven to 350. Put the chili in a custard cup and put it into the oven to heat. 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.

Spinach-Fish Timbale 254 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.

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.