My sister is arriving today for a stay, and tomorrow is a Fast Day. No problem! I will serve the following menu, which I am sure she will enjoy, and if she wants to eat lunch, she may. You see? Fasting Lifestyle maintained, visiting sister happy and well-fed. Bet she won’t event know it was ‘diet food’!
Ham & Cheese Scromelette 309 calories 10.1 g fat 1.9 g fiber 15.8 g. protein 29 g carbs 197 mg Calcium GF You can prepare this as an omelette or as scrambled eggs. Either way, its a winner.
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 into a jar with a lid and put it in the ‘fridge for next week. ¼ oz Jarlsberg cheese ¼ oz ham [I calculated the fat and calories for this recipe based on left-over roast ham. If you use 3% fat ham, you will lower both those values] 1 and ½ oz applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie or green smoothie
Shepherds’ Salad 275 cal 15 g. fat 13.2 g protein 23.6 g carbs GF This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette made with 1 tsp oil and ½ tsp red wine vinegar.
½ oz salami ½ c white beans 2.5 cups [3 oz] lettuce 1 oz mozzerella 1 radish, thinly sliced 2” celery, thinly sliced on diagonal 2 tsp of boiled dressing
For the dressing: Put 3 Tbsp olive oil, 4” rosemary, and 6 sage leaves in a pan and simmer for 5-10 minutes. Add 4 smashed cloves garlic and a pinch of hot pepper flakes. Stir for a few seconds. Add ½ cup red wine vinegar and boil down the whole recipe to 1/3 cup. Strain and cool. For this dinner, you will need 2 tsp/ serving. Put the remainder in a jar and store to use anytime.
Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Hearty and delicious and suitable for guests.