To divide the world into “East” and “West” is a Euro-centric construct, based on where you happen to be standing [or where you were born]. I raise the issue to get us thinking about variety in our diet: Asian food? European food? Together on the same day — why not? The Fasting Lifestyle embraces lots of cuisines. Enjoy your food, enjoy the world, enjoy Fasting.
Ratatouille ScrOmelette 285 calories 9.4 g fat 2.8 g fiber 18.1 g protein 31 g carbs 297 mg Calcium PB GF, if using GF bread or no bread This is one of my favorites!
1 ½ 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 1/4 cup Mediterranean Vegetables, drained + chopped 1/4 oz mozzerella cheese, grated ¼ slice multi-grain 70-calorie bread OR 1/4 Arnold Multigrain Sandwich Thin blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider
HINT: the night before, thaw the Mediterranean Vegetables which we prepared June 1st “Because Its June!” Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared vegetables and stir to heat . Whisk the eggs and pour into the pan, stirring to incorporate the vegetables. Cook to your favorite degree of doneness. Sprinkle the cheese on top while still warm or add to the eggs while still cooking. Dish up the fruit, toast the bread, brew your hot beverage, and pour the smoothie.
Shrimp Spring Rolls 281 calories 6.5 g fat 4.5 g fiber 22.4 g protein 29.4 g carbs 126 mg Calcium GF PB This is the same recipe as the Shrimp with UdonNoodles but without the noodles. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliant. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate.
3 oz raw shrimp, cut in half across the body 2 oz carrot, peeled and sliced into thin coins 2 oz green cabbage 1 1/2 tsp soy sauce. 1 tsp olive oil 1 oz chopped green onion 2 oz broccoli, steamed Thai hot chili sauce 3 eight-inch Spring Roll wrappers
Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir-frying, but we are cutting down on oil, OK? Add the shrimp and stirfry about 1 minute, until it is cooked. Add the scallion or cooked broccoli and soy sauce. Stirfry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it can make the mixture easier to roll.] Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low.
Put a pie plate of warm water on the counter. Add one of the spring roll wrappers. When it is clear, remove it and lay it flat on a dish towel. Spoon 1/3 of the mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Put the roll in the warm pan. Repeat with the other rolls. In the pan, turn the rolls until they are warm and slightly browned. Serve with a dollop of hot sauce.
