How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.
Summer has arrived and the urge is to kick back and relax in the sun. This always makes me think of picnics: at the beach, in the park, even in your own back yard. Today’s menus are based on meals which lend themselves to summer eating. The ScrOmelette is based on the favorite picnic sandwich, the Pan Bagne. This is our family’s go-to for make-ahead-to-take-it-with-you food — perfect for a Fete Champêtre. The dinner is based on Marcella Hazen’s story of a meal prepared by Sicilian shepherds who camp out all summer with the sheep in high pastures. Picnics everyday for them. Picnic food today for you.
‘Pan Bagne’ ScrOmelette: 303 calories 9.5 g fat 2 g fiber 15 g protein 36.3 g carbs 236 mg Calcium PB GF Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers has a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious.
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, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week 1/2 black olive, pitted and chopped 1/2 Tbsp chèvre cheese 1 Tbsp crushed tomatoes 1/2 Tbsp spinach, cooked and chopped ¼ tsp dried basil ½ oz apple 5-6 oz fruit smoothie or pure apple cider blackish coffee or blackish tea or lemon in hot water
Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.
Shepherds’ Salad: 286 cal 15 g fat 5.2 g fiber 13.2 g protein 23.6 g carbs PB GF This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette as indicated below. ½ oz salami 1/3 c white beans 2.5 cups [3 oz] lettuce, from the garden, the store, or use ‘wild greens’ like sorrel, dandelion, or lambs quarters 1 oz mozzerella 1 radish, thinly sliced 2” celery, thinly sliced on diagonal ½ 0z chicken breast 2 tsp of boiled dressing**
**For the dressing: put 3 Tbsp olive oil, 4” rosemary, and 6 sage leaves in a pan and simmer for 5-10 minutes. Add 4 smashed cloves garlic and a pinch of hot pepper flakes. Stir for a few seconds. Add ½ cup red wine vinegar and boil down the whole recipe to 1/3 cup. Strain and cool. For this dinner, you will need 2 tsp/ serving. Put the remainder in a jar and store to use anytime. OR Substitute a nice, garlicy vinaigrette of 2 Tsp red wine vinegar, 2 tsp olive oil and 1 clove garlic, minced or pressed.
Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Hearty and delicious, even if you didn’t have to forage for it yourself.
Ingredients for next week: breakfast, single portion
|1 two-oz egg||1.5 two-oz eggs|
|Romano cheese||Leek or scallion Garlic|
|WisPride Cheddar or Kraft Olde English Cheddar spread|| Mushrooms
Ham 3% fat
|Prepared horseradish||Chicken liver or chicken liver pate|
|Chives fresh apricot||Bing cherries|
|Whatever you need for your smoothie||Whatever you need for your hot beverage|
|Whatever you need for your hot beverage||Whatever you need for your smoothie|
Dinner, single portion:
|1 # mussels||Mediterranean Vegetables, 1 cup April 5, 2017|
|Parmesan cheese||3 oz chicken breast|
|Salad greens||Polenta: skimmed milk; polenta corn meal;|
|Dressing: cider vinegar, mustard, oil|
|Sparkling water||Sparkling water|