Autumn Antidote

Some people find November to be dreary.  Indeed, here in New Hampshire, the eleventh month is on average the cloudiest. This causes some people to over-eat: sort of pre-hibernation mode.  DO NOT [yes, I know I’m shouting] fall into this mindset as it will derail any hopes you have of looking slimmer for the holidays. Instead, eat hearty, savory, flavorful food and perk yourself up that way.  Stay the course.

Ham Bake:  286 calories  7.2 g fat  1.9 g fiber  15.5 g protein  35 g carbs  282 mg Calcium   GFham-souffle

1 two-oz egg                                                                                                                                                                      ¼ oz 3 % fat ham from the deli, minced                                                                                                           1 Tbsp reduced fat ricotta                                                                                                                                     1 tsp Parmesan cheese, grated                                                                                                                        large pinch of crumbled sage + salt & pepper to taste                                                                                     2 oz unsweetened applesauce                                                                                                                    blackish coffee, blackish tea, or lemon in hot water                                                                                   5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Vigorously whisk the egg, ham, cheeses, and seasonings and pour into ramekin. Bake 15-17 minutes until puffed, not until golden. Portion the fruit, pour the beverages and this will surely be a good day.

Zucchini Fritatta   300 cal      21 g fat      3.5 g fiber      23 g protein      20 g carb       402 mg Calcium   GF PB HINT: serves two, so save half for lunches or dine with a friend. Inspired by a recipe in Fresh Ways with Vegetables, part of a Time-Life series.Zucchini fritatta

3 two-oz eggs                                                                                                                                                           ¼ cup low-fat ricotta chesse                                                                                                                                   thyme, salt, pepper to taste                                                                                                                                        3 oz mushrooms, chopped                                                                                                                                   2 cloves garlic, minced or pressed                                                                                                                     ¼ c. onion, chopped                                                                                                                                                        ½ pound zucchini, grated                                                                                                                                      1 tsp lemon juice                                                                                                                                                     2 Tbsp Parmesan cheese, grated                                                                                                                        1 and ½ oz mozzerella cheese, grated

Whisk the eggs, ricotta, salt, pepper, and thyme together. Heat the broiler. Cook the mushrooms, garlic, and onion in an oven-safe pan for 2-3 minutes. Add zucchini and lemon juice and cook about 5 minutes, until vegetables are soft and all the liquid has evaporated. Turn the heat down to medium and stir in the Parmesan. Smooth the surface of the vegetables in the pan and pour in the egg/ricotta mixture. Cook on the stove-top for 1 minute. Sprinkle with mozzerella and put under the broiler for 2-3 minutes. Cut in half. Save that half for tomorrow or serve proudly to your dinner companion.

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