Often when I tell people that we Fast twice a week, the reaction is incredulity: who would want to put themselves through that horrible prospect?  No food all day?!?!  But its not like that, is it?  We look forward to the food on a Fast Day as much as to food on Slow Days. It is no less delicious; no less inventive; and it can be quite filling too.  Fast along with me.

Bleu Cheese Bake:    292 calories  7.3 g fat  2.3 g fiber  14.3 g protein  37.1 g carbs  250.7 mg Calcium  PB GF

1 two-oz egg                                                                                                                                                              ¼ oz bleu cheese                                                                                                                                                      1 Tbsp fat-free cottage cheese                                                                                                                               1/2 oz raspberries + 1/2 oz unsweetened applesauce + 1 Tbsp fat-free vanilla yogurt OR  2 oz applesauce, unsweetened                                                                                                                                                                        5-6 oz green smoothie or fruit smoothie or natural apple cider                                                                            Blackish coffee or blackish tea or lemon in hot water

Mash the cheeses together with a fork and whisk in the egg. Bake in a lightly-spritzed ramekin at 350 degrees until cooked through, about 12-15 minutes. Dish up the applesauce, pour the smoothie, pour your beverage. M-M-M

Tuna-Egg-Tomato Salad   248 cal   15.8 g. fat  __ g fiber   23.4 g. protein   13.5 g. carbs  __ mg Calcium   PB GF  This is a Spanish-inspired meal from a cookbook called Everyday Tapas. I took out the potatoes and substituted garbanzo beans. The recipe is very simple and delicious as well.   HINT: This makes enough for two meals. Invite a friend or enjoy it as a lovely lunch the next day. Today’s lettuce will wilt by tomorrow, so plan around that

5 oz canned white-meat tuna in water                                                                                                                 2 two-ounce eggs, hardboiled and cut into 1/2” dice                                                                                       4 oz tomato, cut into 1/2” dice                                                                                                                                             ½ cup garbanzo beans, drained and rinsed                                                                                                         1 cup baby salad greens                                                                                                                                          1 ½ tsp olive oil                                                                                                                                                                  1 tsp white wine vinegar                                                                                                                                  fresh parsley, salt, pepper                                                                                                                               pansy or violet flowers for garnish

Drain the tuna and flake the meat into 1” pieces. Whisk the oil and vinegar together and toss with the lettuce. Add everything else, except the flowers, and gently toss to combine with the salad dressing. Garnish with as many flowers as you wish. Serve at room temperature.