Tomorrow will be my husband’s birthday. If ever there were a poster child for the Fasting Lifestyle, he’s it. When nay-sayers look at diets, they say that fasting is probably unsustainable; that no-one would want to stay on that diet for very long. We are almost to 4 years on the diet, and still follow it. Even when I’m not home, my husband sticks to the diet. Because he enjoys the food and he realizes the benefits of the plan. I’m glad he’s on board, because I love him and want him to be healthy for years to come. P, YTQ.
Rustica Scromelette: 292 calores 8.9 g fat 1.4 g fiber 16 g protein 33 g carbs 270 mg Calcium PB GF One of our favorite dinners for a Slow Day is Pasta Rustica. So why not enjoy those flavors at breakfast? The cheese, the herbs, and the eggs combine for a real WOW in the morning.
1 ½ two-oz 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, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week. ½ Tbsp crushed tomatoes ½ Tbsp low-fat ricotta cheese 1/8 oz mozzerella, chopped 1/3 oz onion, chopped ¼ clove garlic, minced or pressed basil + oregano + salt + hot pepper flakes HINT: I combined the tomato, cheeeses, herbs and spices the night before. 1 oz melon blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider
Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared onion and garlic and stir to cook briefly . Whisk the eggs with the cheeses and seasonings and pour over the onions in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare the beverages. You are in for a treat.
Turkey Picatta: 257 calories 5 g fat 1.3 g fiber 31 g protein 21 g carbs 28 mg Calcium GF
4 oz uncooked turkey breast salt & pepper ½ tsp olive oil 1 Tbsp white wine 1/3 cup chicken stock 1.5 tsp lemon juice 2 Tbsp shallots, minced pinch garlic powder 2 tsp capers 3 oz tomatoes, sliced ¼ cup brown rice [saved from a previous cooking time and frozen — a great time-saver today since brown rice can take 40 minutes to cook]
Combine the wine, stock and lemon juice. Put your hand on the turkey breast and cut it parallel to your hand into 2 pieces. If needed, pound the pieces to even out the thickness. Sprinkle with salt & pepper. Heat olive oil over medium-high heat and cook the turkey on both sides until cooked through, adding a little of the stock mixture if needed. Remove turkey to a plate and keep warm. Add the stock mixture and shallots to the pan along with the garlic powder, stirring up the brown bits on the pan. Cook down until only 3-4 tablespoons of sauce remain. Lastly add the capers. Warm the rice [if using cooked left-over rice], slice and plate the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it.
INGREDIENTS FOR NEXT WEEK’S MEALS, portions for one person: Breakfast: NB: breakfast on Monday makes enough for a breakfast and a lunch. breakfast on Thursday makes enough for a breakfast and a lunch.
|3 two-oz eggs + 1 egg white||4 Tbsp + 1 tsp low-fal ricotta|
|1.4 oz mozzerella cheese||1 oz mushrooms|
|1 clove garlic||2/3 oz Jarlsberg cheese|
|1 cup cooked spinach||Broccoli, 1 oz could use left-over|
|Nutmeg, salt, pepper, marjoram, chives,||Onion, 1 oz|
|Melon, 1- 2 oz||Grapes, 1 oz or substitute melon|
|Blueberries, 2 Tbsp|
|Whatever you need for your hot beverage||Whatever you need for your smoothie|
Dinner: NB: dinner on Thursday involves some preparation in advance
|Roasted red pepper 1 0z||Mozzerella 1 oz|
|3 oz canned tuna or 2 oz fresh, grilled||Tomato 2.5 oz|
|1.5 oz whole green beans [could use leftovers]||¾ oz marinated mushrooms|
|Garbanzo beans 3 Tbsp||Black olives, 2, oil-cured|
|1.2 slices peperoni||Red onion 2 tsp chopped|
|½ tsp flavorful finishing oil||Broccoli 1.5 oz|
|1.75 oz chicken breast meat, cooked||Bechamel sauce 2.5 Tbsp from a larger batch|
|3 part-buckwheat crepes – make batter ahead using recipe from Holy Crepes, Oct 13, 2015 need: buckwheat flour, unbleached white flour, 2 eggs||1.5 c. chicken stock carrot slice onion slice 3 T butter ½ c half & half 3 T white whole wheat flour ½ c skimmed milk 1 wedge Laughing Cow cheese|