Here’s how this Fasting Lifestyle works: Eat this menu on Thursday, then look for the next post on Sunday and eat that menu on Monday. That’s it. So simple.
A sphere, as we all know, is a 3-dimensional, round shape. Some people might describe their body shape as spherical. In geometry, a hemisphere is half of a sphere. In geography, a hemisphere means dividing the globe into two parts: either northern vs southern hemisphere; or ‘eastern’ vs ‘western’ hemisphere. [I put those in quotes since they are a matter of perspective — where does East begin???] We have been enjoying foods from several hemispheres while enjoying the fact that the body has become less spherical. Have you seen results, too? Today’s foods celebrate hemispheres in their shape. What shape would you like to be?
Spinach Fritatta: 267 calories 9.4 g fat 1.5 g fiber 17.2 g protein 24 g carbs 311.5 mg Calcium PB GF Long an item in food magazine brunch articles, it was time to take it to the Fasting table. Worth the wait: delicious and filling.
1 and ½ two-oz eggs 1.5 Tbsp fat-free ricotta 1/3 oz mozzerella, grated ½ oz mushrooms, chopped ½ clove garlic, minced ½ cup cooked spinach, pressed and drained salt to taste + nutmeg ½ oz grapes blackish coffee or blackish tea or lemon in hot water 3 oz green smoothie or fruit smoothie or unpasturized apple cider
Combine the cheeses, mushrooms, garlic, spinach, and flavorings. Spritz a 4” custard cup with non-stick spray and spread the cheese mixture evenly in the bottom. [I was cooking for 2 and used an oval 5×7” baking dish] HINT: do this the night before and leave on the counter. Set the oven for 375 degrees F. Beat the eggs until broken up and frothy. Pour over the spinach/cheese mixture and bake for about 20 minutes. Meanwhile, prepare the beverages and plate the grapes. Breakfast is great.
Crêpes w/ Chicken & Broccoli 295 calories 8.8 g fat 3.4 g fiber 21.6 g protein 36.6 g carbs 190.3 mg Calcium While not entirely GF, the crêpes are low in gluten since the buckwheat is gluten free. This utilizes the crêpe batter which we made for “Holy Crêpes” on October 13, 2015 and froze for later. SO easy when you have prepared ahead of time. If the Béchamel Sauce was also in the freezer, so much the easier.
1.5 oz broccoli, cooked 1.75 oz chicken breast, cooked 3 crêpes prepared, or 3/4 cup crêpe batter 2.5 Tbsp Béchamel sauce, with cheese** 1/2 oz cherry tomatoes Cook 3 crêpes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the chicken. Stir together with the Béchamel sauce and measure out 2.5 Tbsp. HINT: freeze the remainder in 1/2 cup portions for future recipes. Add salt/pepper/herbs to taste. Divide the mixture among the crêpes. Fold the crêpes over and press gently. Heat filled crêpes until warmed through, about 15 minutes, covered with foil so they don’t dry out. Plate with the tomatoes. Voila!
**Béchamel Sauce with cheese: makes 1.75 cups. Freezes well. 1.5 cups chicken stock slice of carrot slice of onion 3 Tbsp butter 3 Tbsp white whole wheat flour ½ cup skimmed milk ½ cup half&half 1 wedge Laughing Cow cheese
Cook the stock, carrot and onion for about 15 minutes until the liquid measures 1 cup. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gently bubble until thickened. Add the half&half and the cheese. Continue to whisk until thickened. Freeze what you don’t use today in small portions for later.
Shopping list for next week’s Fasting: [portions for one person] Breakfasts
|1 two-oz egg||½ cup low-fat ricotta|
|1 Tbsp crushed tomatoes||Blueberries, ¼ cup|
|½ anchovy fillet, canned or jarred|
|¼ oz cooked chicken breast||2 Large pinches cinnamon sugar|
|thyme, salt, pepper, rosemary, crushed red pepper||1 slice whole-grain bread, 70-calories/ slice|
|Strawberries, 2 oz||Strawberries ¼ cup|
|1 Tbsp low-fat cottage cheese|
|Whatever you need for your hot beverage||Whatever you need for your smoothie|
|3 oz shrimp, fresh or frozen||olive oil|
|4-5 six” egg roll wrappers||white wine vinegar|
|1 clove garlic slice fresh ginger||Fresh mint or dried dill|
|carrot onion||1 cup baby spinach|
|3 oz green cabbage||1.5 tsp Parmesan cheese, grated|
|oyster sauce, 1 Tbsp 1 Tbsp soy sauce||Cucumber: cubed, 1 cup|
|canola oil||4 oz plain yogurt|
|3 oz tomatoes
dipping sauces: Chinese mustard and/or 1 Tbsp wasabi or Sriracha + 1 Tbsp plum sauce [depending on your tolerance for spicy-hot sauce
|5 falafel patties – make ahead using recipe from March 20, 2016 or take from freezer pre-made [1 can chick peas tumeric 1.2 cloves garlic celery scallions egg tahini cumin cayenne pepper salt]|