“When the hounds of spring are on winter’s traces…” wrote Swiburne and around mid-March my mother in Pennsylvania would quote it as spring began to make itself known. But here in New Hampshire, the winter often bites back at those pursuing hounds and reasserts itself. No matter what weather you are having, we will soldier on with our healthy eating: the hounds of health are on bad-habit’s traces.
Foo Yung ScrOmelette: 283 calories 8 g fat 2.5 g fiber 18 g protein 38 g carbs 241.4 mg Calcium PB GF Here we take the Cantonese classic and prepare it for breakfast. Filling and nutritious.
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 into a jar with a lid and put it in the ‘fridge for next week. 2 Tbsp crab meat, canned or frozen or fresh 3/4 tsp soy sauce ¼ c mung bean sprouts ¼ oz mushrooms green parts of one scallion, sliced ¼ tsp ground ginger + splash of hot sauce 1 oz applesauce or pear blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie or green smoothie
The night before, combine the crab, soy, sprouts, mushrooms, ginger and hot sauce in a small bowl. Next morning, spritz a non-stick saute pan with oil or non-stick spray and briefly cook the crab mixture to heat it thoroughly. Whisk the eggs with salt and pepper and pour into the pan, scrambling to incorporate the crab mixture. Cook to your favorite degree of doneness. [Alternately, cook like pancakes: put half of the egg in the pan, then distribute half of the crab mixture on top. When done on the bottom, turn to cook the top. Repeat with other half of ingredents.] Dish up the fruit, brew your hot beverage, and prep the smoothie. And your fortune cookie says: “You will lose weight.”
Burger Bun Dinner: 280 calories This makes it possible to have a hamburger in a bun and still be Fasting! Think Summer! SORRY, NO PHOTO
one 4-oz bison burger ½ oz mushrooms 1 tsp curried catsup one Martin’s whole wheat slider bun [90 calories] side veg to equal 50 calories: 2 oz boiled or baked beets = 24 calories 2 oz carrots = 23 calories 1/8 cup pickled beets = 19 calories 2 oz broccoli =20 calories 2 oz green beans = 18 calories 1 oz peas = 22 calories
In a cast iron or other heavy, non-stick skillet, put a healthy sprinkle of Kosher salt. Heat the pan over medium-low burner and add the bison burger. Cook 3-5 mins on one side, then the other. Slow cooking is the key to tenderness. When red juices no longer come out, it is done. Remove burger from pan and add the mushrooms to cook briefly. Center the burger on the slider bun, top with mushrooms and catsup. Plate with sides.
Ingredients for next week’s menus: for single portion servings breakfast:
|1 two-oz egg||1 two-oz egg|
|sweet potato or winter squash||I ham patty [see recipe from “Pork & Poultry” Jan 18, 2017] ham, Egg white, low-calorie whole-grain bread, cottage cheese|
|red bell pepper spinach||NB: if you made the ham patties in January, you are in luck|
|black beans, canned|
|salt, pepper, paprika, cumin||2 oz sliced apple|
|no smoothie today||Whatever you need for your hot beverage|
|Whatever you need for your hot beverage||Whatever you need for your smoothie|
|Two 2-oz mackerel fillets||4-oz lamb patty|
|tomatoes||1 cup sliced cucumbers|
|leeks||White wine vinegar|
|Dijon or other grainy mustard||Dill, fresh or dried|
|Ground coriander + dried oregano||1.5 tsp sugar|