Fasting is a tradition for the Lenten Season. It shows a willingness to forgo some of life’s pleasures to atone for sins. Fast Days used to be a staple in the old days: the king or the Church would declare a day of fasting to drive away an invading army or to halt the spread of plague. History does not say how well that worked, but I can tell you that if you stick to 2 Fast Days each week [and eat reasonably the other days], this diet will work for you. Today at the start of Lent, meals which feature neither eggs nor meat. Are you up for a challenge? If you haven’t yet begun a full 5:2 Fasting Lifestyle [dabbled around the edges but not ready to commit], try it for the next 6 weeks. You will find that by the end, it will be almost second nature. Go ahead! Do it.
Red White and Blue 295 calories 1.4 g fat 3.8 g fiber 20 g protein 45 g carbs 504 mg Calcium PB GF–if using GF bread Ricotta is higher in protein and Calcium than cottage cheese, but you could substitute that if you wish.
½ cup fat-free ricotta ¼ cup blueberries, fresh or frozen [if frozen, keep frozen until ready to use] ½ cup sliced strawberries, fresh or frozen [after slicing, put in a strainer to drain the juices] 1 slice of 70-calorie multi-grain bread [Nature’s Own] cut into a star with the largest cookie cutter that will fit the bread 2 large pinches of cinnamon sugar blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider
Cut your slice of bread with a large star cookie cutter, freezing the scraps for use in Crab Cakes or Stuffed Clams or Crab-Stuffed Flounder. Sprinkle the bread with a small pinch of cinnamon sugar and toast it. Measure the ricotta onto your plate. Put the fruit on top. [I do not recommend stirring the fruit into the cheese, since it will ‘stain’ the cheese.] Top with a small pinch of cinnamon sugar and plate with the toast. Pour the hot beverage and the smoothie.
Felafel with Cucumber Raita: 276 calories 10.2 g fat 16 g protein 33.5 g carbs PB GF The felafel is from the Eastern Mediterranean, while the raita is from India. A happy blend of flavors and cultures. NO PHOTO 5 felafel patties [see Because It’s June! June 1, 2016] 1 cup raw spinach 1/2 tsp olive oil large pinch ground nutmeg 4 oz plain, non-fat yogurt 1 scant cup cucumbers, cubed 1 tsp white wine vinegar 1 ½ tsp fresh mint, chopped or dried dill weed
Thaw out 5 of those felafel patties what we prepared last June 1. Heat them in the toaster oven or in a non-stick pan on the stove. Do not cook them in oil. Cut the spinach into a chiffonade [make a pile of leaves and cut thinly across their width]and put into a bowl. Cube the cucumbers. Stir together the yogurt, vinegar, and dill or mint. Add the cucumber cubes and stir gently to combine. Toss the spinach with the olive oil and nutmeg. Plate it and love it.
INGREDIENTS FOR NEXT WEEK’S MEALS: one serving size
|1 two-oz egg|
|¼ oz ham|
|Ricotta cheese, low-fat [or cottage cheese]|
|sage, salt, pepper, rosemary, crushed red pepper|
|Applesauce [unsweetened], 2 oz [or pear]|
|Whatever you need for your smoothie|
|Whatever you need for your hot beverage|
|¾ cup lobster meat|
|Cream or ½ & ½|
|Bechamel sauce, 2 Tbsp|
|Green beans, fresh or frozen|
|Raspberries, 1 oz|
|Peaches, 2 oz|