Remember when it was January and you made some resolutions to do something about your health? Even though it is now December, you can still do it: eat these meals and be healthier. Start now. In the Fasting Lifestyle, we welcome the early adapters and those who come around later. Come on… Fast with us.
Cottage Breakfast: 278 calories 3.8 g fat 4.8 g fiber 10.2 g protein 24 g carbs 181 mg Calcium PB
1 griddlecake ** ½ c. raspberries 1 Applegate sausage 5-6 oz fruit smoothie or green smoothie or natural apple cider blackish coffee, blackish tea, or lemon in hot water
** 2 Tbsp batter from 10-grain muffins HINT: I prepared 8 griddlecakes from the 10-grain mufffin batter, cooked them, and froze them. I made the rest into muffins to eat on Slow Days. Take one griddlecake from the freezer the night before and let it thaw. Cook the sausage in the microwave or warm it in a non-stick pan along with the griddlecake. Dish the berries, brew the hot beverage, pour the smoothie. What a sweet and easy meal.
*10-Grain Muffin Batter: 1 cup Bob’s Red Mill 10-grain hot cereal mix 1 and 1/4 cup buttermilk or soured milk [combine cereal + milk and let sit while preparing other ingredients. 1/3 cup butter 7 Tbsp sugar 1 cup unbleached flour 1 tsp salt 1 tsp baking powder 1 tsp baking soda
Cream the butter and sugar; mix in the egg. Add the dry ingredients and the cereal/milk mixture. Stir until just combined. Use 4 Tbsp batter to make each muffin and use 2 Tbsp batter for each griddlecake
Quiche: 291 cal 17.7 g. fat 24.7 g. protein 11.8 g. carb PB GF I suggest serving this meal on a day when you have eaten one egg or none for breakfast. Eggs are good for us, but you don’t want to over-d0 it with any ingredient.
One and a half 2-0z eggs HINT: Here is a way to use the eggs left over from last Thursday’s omelette. 2 oz skimmed milk 2 oz swiss cheese, grated 1.5 Tbsp Parmesan cheese, grated 3/4 oz asparagus cut in 1/2” pieces 1 oz brocoli, coarsely chopped 1/2 Tbsp onion, chopped 3 oz tomato, sliced herbs, salt, pepper to taste
Steam the vegetables to cook until tender. Set the oven at 400. Lightly oil 3 wells of a standard muffin pan. Put water [1/2”] in the empty wells. Or use a mini-muffin pan and plan to use about 6 of the wells. Grate the cheese and toss lightly to combine. Beat the eggs and milk together and add the seasonings. Feel free to use lots of basil and thyme! Spoon equal portions of the vegetables into the prepared pans. Then top with cheese mixture. Pour the egg mixture over the veg and cheese. Bake until puffed and golden brown and a thin knife stuck in the center comes out clean and dry. Let the quiches cool while you slice the tomatoes. Serve each quiche on a tomato slice or next to them.