The Glorious Fourth! Summer has hit with full force, so a cooling breakfast and a hot off the grill dinner will keep us in the celebratory mood and help to stay in the Fasting Lifestyle.  To those of you in other countries, you don’t have to honor the 4th of July, but you can still Fast along with us!

Red White and Blue     295 calories        1.4 g fat         3.8 g fiber       20 g protein     45 g carbs     504 mg Calcium PG GF if using GF bread             Ricotta is higher in protein and Calcium than cottage cheese, but you could substitute that if you wish.Red White & blue

½ cup fat-free ricotta                                                                                                                                              ¼ cup blueberries, fresh or frozen [if frozen, keep frozen until ready to use]                                     ½ cup sliced strawberries, fresh or frozen [after slicing, put into a strainer to drain]                                                                                       1 slice of 70-calorie multi-grain bread [Nature’s Own] cut into a star with the largest cookie cutter that will fit the bread                                                                                                                             2 small pinch of cinnamon sugar                                                                                                                blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz fruit smoothie, green smoothie or natural apple cider

Cut your slice of bread with the star cookie cutter, freezing the scraps for use in Crab Cakes or Stuffed Clams. Sprinkle the bread with a small pinch of cinnamon sugar and toast it. Measure the ricotta onto your plate. Put the fruit on top. [I do not recommend stirring the fruit into the cheese, since it will ‘stain’ the cheese.] Top with a small pinch of cinnamon sugar and plate with the toast. Pour the hot beverage and the smoothie. Huzzah!

Bison Burgers with Coleslaw 305 calories   11.4 g fat    35.4 g protein   11.1 g carbs    23 mg CalciumBison Burger, slaw, peas

one 4-oz bison patty [not beef. Venison is a good substitute if you have it]                                  1/2 oz sliced mushrooms                                                                                                                3/4 tsp of catsup                                                                                                                                  1/4 cup peas, fresh at this time of year or frozen                                                                                                1/2 cup homemade coleslaw**  

**coleslaw:  1 cup chopped cabbage            1″ of carrot, grated         1.5  tsp mayonnaise made with olive oil    1 tsp cider vinegar   salt     pepper   Enough for two

HINT: Prepare the coleslaw at least an hour beforehand, and refrigerate.  Sprinkle a small, hot skillet with Kosher salt.  Cook one 4 oz bison burger  on one side for about 3 minutes. Flip it and cook until done as well as you’d like.  Put on a plate to stay warm. Sides: Add some water to the same  pan and stir/ cook the mushrooms until soft.  Meanwhile cook the peas.  Whisk the mayonnaise with the vinegar. Toss with the cabbage and carrot, the salt and the pepper.  To serve, put the ketchup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good eating. HINT: Cabbage and carrots will keep a long time in the ‘fridge, so don’t worry about having lots left over.   

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