How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.
Chinese Pancakes ‘Jian Bing’: 300 calories 6 g fat 3.5 g fiber 15 g protein 59 g carbs 202.7 mg Calcium PB GF – if you use GF flour This delicious treat is a popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple is a nice foil to the salty-spicy food. HINT: this recipe makes 4 pancakes, of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.
1/3 cup all-purpose flour 1.5 Tbsp white whole wheat flour 1 Tbsp semolina flour 2 two-oz eggs ½ cup water ¼ cup chopped scallions, white and green parts Kosher salt 2 tsp Srarcha sauce + 2 tsp low-sodium soy sauce per person: 1 oz tart, crisp apple blackish coffee or blackish tea or lemon juice & hot water 5-6 oz fruit or green smoothie or natural apple cider
Whisk together the flours, water, and one egg until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon some of the egg on top and smear it around. Sprinkle with a small pinch of salt and one Tablespoon of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths, and plate. Use the paper towel to wipe the pan and repeat the cooking process until all the batter and scallions are gone. NB: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to a new day.
Ham & Cheese Crêpes, Street-Food Version: 272 calories 9 g fat 1.8 g fiber 21 g protein 25 g carbs 212 mg Calcium NB: The photo shows a meal for 2 [TWO]. Or dinner today, lunch tomorrow. This is the familiar street-vendor lunch in Paris, except that the food values will not break the bank on a Fast Day. Very quick and easy to prepare if you had made the crêpe batter before and have it thawed out. HINT: can be prepared in advance and rewarmed later. Good for traveling or for a make-ahead.
2 crêpes, using batter recipe below** 2 oz sliced deli ham 1/2 oz deli sliced Swiss cheese 1 wedge “Laughing Cow” [Vache Qui Rit] cheese at room temperature 2 oz tomatoes
Spread the Laughing Cow cheese on one half of each crêpe. Lay the ham on the cheese side of each crêpe and top with the Swiss cheese slices. Fold in half. Heat a heavy skillet, adding maybe a spritz or 2 of non-stick spray. Lay the folded crêpes on the hot skillet to heat one side, then flip to heat the other side. You want the cheese to get melty. Fold each crêpe once more into tidy triangles, and push down on with the turner to flatten them. Plate them with the tomatoes and voilà!
**Crêpe Batter, makes 15 6″ crepes 1 cup all-purpose flour 2/3 cup buckwheat flour 1 and 3/4 cup water 1/2 tsp salt 1 egg
Whisk the flours, salt, and water together. Vigorously whisk in the egg. Let batter sit at room temperature for 30+ mins or overnight in the ‘fridge. Heat a 6″ cast iron skillet. Add a spritz of non-stick spray, then wipe with a paper towel. Save the towel in case you need to spritz again. Pour 1/4 cup of batter into the hot pan, then quickly swirl the pan to spread the batter. Cook until the sides curl up, then flip it over. Remove from pan when it begins to brown. Cook as many as you need for this recipe, then maybe a few more for another meal this week. Freeze the remainder for the next time we need them. HINT: fully-cooked crepes also freeze well in a zipper-lock bag.