Eat Your Vegetables

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.

And here’s a mention from the BMJ about increasing fruits and vegetables in your diet:

Roasted Vegetable Bake: 300 calories   7.4 g fat    3.7 g fiber    13.4 g protein   35.8 g carbs   236 mg Calcium  PB GF    If you are like me, you sometimes end up with a drawer full of fresh vegetables and no hope of eating them all before they spoil. Enter the roasted vegetable. So many uses for them, and here they are at breakfast-time.Roasted Vegetable Bake w: S-Bs

1 two-oz egg                                                                                                                                                               2 Tbsp diced roasted vegetables, sprinkled and tossed with Worcestershire sauce                           1/8 oz Gruyere cheese, grated                                                                                                                              1.5 Tbsp marinara sauce                                                                                                                                        2 oz strawberries                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                  5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the vegetables, cheese, and marinara. Spritz a ramekin with oil or non-stick spray and add the vegetable mixture. Whisk the egg and pour into the ramekin. Bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and enjoy a healthy, yummy start to your day.

Shrimp Egg Rolls:   238 calories   3.5 g fat   2.5 g fiber   15.6 g protein   28.8 g carbs    45.8 mg Calcium   PB   I learned to make egg rolls when I worked for Jerry Willis. These have always been a favorite. But they are NOT deep-fat fried, which keeps their calories and fat down to permissable levels. HINT: This recipe makes 4 rolls and one serving = 2 rolls. Put 2 in the freezer for another day or eat for lunch later in the week.shrimp-egg-rolls-w-tomato

3 oz shrimp, fresh or frozen, shells removed                                                                                                  1 Tbsp oyster sauce                                                                                                                                                 1 Tbsp soy sauce                                                                                                                                                  one slice of fresh ginger, minced                                                                                                                        ½ garlic, sliced                                                                                                                                                           2 oz carrot, sliced                                                                                                                                                      1 oz onion, sliced                                                                                                                                                              3 oz cabbage, sliced                                                                                                                                                4 six-inch egg roll wrappers                                                                                                                                     1 tsp canola oil                                                                                                                                                           3 oz tomato slices                                                                                                                                                       duck sauce + hot sauce [wasabi or Sriracha]

If shrimp are frozen, thaw them in advance. Then slice in half across the body and mix with the oyster and soy sauces, the garlic and onion. Prepare the vegetables and put them all into a hot wok or wide saute pan with ¼ cup water and a squirt of Sriracha. [If the pan gets too dry, add a bit of the marinade combined with a few spoonsful of water.] Stir-fry the ingredients for 4 minutes or until the vegetables are just a little shy of done. Add the shrimp and marinade and stirfry about one minute longer – shrimp should be thoroughly cooked. Put everything from the wok into the food processor and run until coarsely chopped. [If a lot of liquid remains, cook it down some more until it is thick and add back to the ingredients.]                                                                                                                                                            Lay one of the wrappers on a flat surface, so it looks like a diamond, and use water to moisten the edge farthest from you. Measure out 1/3 cup of the filling and roll up the wrapper. There are usually diagrams on the back of the package to show you how. Put the oil in a clean, flat-bottomed pan and heat it. Put the egg rolls in the pan and roll them around to coat with the oil on all surfaces. Heat until the rolls are beginning to get brown and blister-y on one side, then turn to cook on the other side. You could continue in this way or you could put the pan in a 375 degree oven until they are crispy. Plate with the tomato slices and the dipping sauce.

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