The Christmas carols tell us that this is a peaceful time of year. It can be, if you plan ahead and have enough time to do all that needs to be done…  Well, let’s at least enjoy some simple, delicious, healthy food. Breathe deeply, give yourself time to eat slowly and enjoy the experience.  An oasis of peace for you in a busy day.

Wondering why you can’t just skip a few meals and get the same results as you would with the Fasting Lifestyle?  Read  Fasting vs. Meal Skipping: What’s the Difference and is it Safe?  by Christine Skopec


Cheesy-Bake:  301 calories  7.7 g fat   3.7 g fiber   15 g protein   37.3 g carbs   308 mg Calcium PB GF This is the baked version of a cheese omelette that thinks that it is a cheese souffle! Delicious.cheesy-bake-w-apples-r-bs

One 2-oz egg                                                                                                                                                            ¼ oz cheddar cheese, grated                                                                                                                                1 Tbsp reduced fat ricotta cheese                                                                                                                       ¼ c raspberries [When I use frozen fruit, I portion it into its dish the night before, so it will be thawed by morning]                                                                                                                                        ½ oz apple, sliced                                                                                                                                                               blackish coffee or blackish tea or lemon juice & hot water,                                                                          5-6 oz fruit smoothie or natural apple cider

Spritz a ramekin with olive oil or non-stick spray. Set the toaster oven at 350 degrees. Stir the two cheeses together with a fork until blended and whisk with the egg. Without waiting, pour into the ramekin and bake for 12-15 minutes, until puffed and beginning to brown. Prepare the fruit and beverages and enjoy a cheesy start to your day.

Tuna Melt:       309 calories      18.5 g fat      2.9 g fiber      33 g protein   24.6 g carbs   300.5 mg Calcium PB GF – if using gf bread      Good to eat, easy to make, and don’t fret about those extra 9 calories. tuna-melt-copy

1 slice 70-calorie multi-grain bread   [I like Nature’s Own                                                                       1/2 of a 5-0z can of water-pack tuna, drained                                                                                                  1 Tbsp onion, finely chopped                                                                                                                              1 Tbsp celery, finely chopped                                                                                                                               1 pinch celery seed, salt, pepper                                                                                                                          1 and 1/2 tsp low fat or ‘made with olive oil’ commercial mayonnaise OR BECHAMEL               1 slice Swiss cheese, the deli kind                                                                                                                    1/2 cup romaine lettuce, shredded                                                                                                                     1 oz tomato, cubed                                                                                                                                                      1/2 tsp lemon juice & 1/2 tsp olive oil

Combine the tuna, onion, celery, celery seed, and mayo as you would for tuna salad. Toast the bread. Spread the tuna mixture over the bread and top it with the cheese. Toast or broil until cheese is melting. In a wide bowl, whisk the oil and lemon juice. Toss the lettuce and tomato with the dressing.  Relax and be peaceful while you dine.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s