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. Read this for some more ideas about what to eat: http://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods
Lucy + Desi. Tracy + Hepburn. Romeo + Juliet. Some famous duos are linked forever in our memories. Today would have been the 79th wedding anniversary of my husband’s parents, so we will salute the foods that go with other foods: the side dishes which are great sidekicks. Here’s to John & Helen!
Béchamel Sauce, no cheese: makes 2 cups. The classic sauce for making a dish creamy. ¼ cup = 63 calories 4.5 g fat 0.1 g fiber 1.6 g protein 4.4 g carbs 39 mg Calcium 1 Tbsp = 15 calories 1 g fat o g fiber 0.4 g protein 1 g carbs 9.7 mg Calcium 1.5 cups chicken stock 1 slice of carrot + 1 slice of onion 3 Tbsp butter 3 Tbsp white whole wheat flour ½ cup skimmed milk + ½ cup half&half [Blend Cream in Canada. 10% milk fat] Cook the stock, carrot and onion for about 15 minutes until the liquid measures 1 cup. Strain stock to remove vegetables. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gentle bubble for 5 minutes. What you don’t use today, freeze in small portions.
Béchamel Sauce with Cheese: makes 2 cups. I use this in the Tuna Melt and in the fillings for crêpes. Useful for Slow Day menus as well. 1/4 cup = 90 calories 13.2 g fat o g fiber 2.8 g protein 2.8 g protein 24 mg Calcium 1 Tbsp = 22 calories 3.3 g fat 0 g fiber 0.7 g protein 0.7 g carbs 6 mg Calcium 1.5 cups chicken stock 1 slice of carrot + 1 slice of onion 3 Tbsp butter 3 Tbsp white whole wheat flour ½ cup skimmed milk + ½ cup half&half [Blend Cream in Canada. 10% milk fat] 1 wedge Laughing Cow cheese
Cook the stock, carrot and onion for about 15 minutes until the liquid reduces to 1 cup. Strain stock to remove vegetables. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gentle bubble for 5 minutes. Add the milk, half&half, and the cheese. Continue to whisk until thickened. Freeze what you don’t use in small quantities.
curry sauce: makes 3 cups. Used with meat or seafood for a curry dinner or mixed with eggs for breakfast. 1 cup onion, chopped 1 clove garlic, minced 1/2 cup celery, chopped 1 cup apple, peeled, and diced 1-2 Tablespoons curry powder 3/4 tsp dry mustard 1 bay leaf 3 cups chicken broth 1/2 cup water Spritz a sauce pan twice with cooking oil and add 2 Tbsp water. Saute the onion, garlic, celery, and apple until soft. Sprinkle the curry and mustard on top. Stir in the bay leaf, broth, and water. Let cook until it reduces to 3 cups. Remove the bay leaf. Cool and freeze in 1 cup portions: 3/4 cup for a dinner, 1/4 cup for breakfast use.
Crêpes 1 batch makes 16 crêpes, each using ¼ cup batter. The recipe is from Susan Herrmann Loomis’ terrific book French Farmhouse Cookbook. Use for Fast dinners and breakfasts, too. Use on Slow Days for inventive meals. each crêpe = 55 calories 0.8 g fat 0.9 fiber 2.4 g protein 9.9 g carbs 5.5 mg Calcium 1 cup unbleached flour ¾ cup buckwheat flour 1 ¾ cup water 2 eggs ½ tsp sea salt
Stir the flours and the water until batter is smooth. Vigorously whisk in the eggs and salt. When you lift the whisk, the batter should fall off in ‘ropes.’ Let sit for 2 hours or over night. HINT: batter could be divided into 1 cup or ½ cup portions and frozen. If using frozen batter, whisk it vigorously after it thaws. Heat a small cast-iron pan or ceramic saute pan. Lightly spritz with oil. Dip a ¼ cup measure into the batter and let the extra drain off. Grasp the handle of the cook pan with one hand as you slowly pour the batter into the center of the pan. Tilt the pan in a swirling pattern to let the batter form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat. Watch the crepe cook and look to see when the edges start to dry and curl a bit. Using a heat-resistant but non-scratching tool [I use my fingers], lift the crêpe and turn it over. Cook the other side until done. Time will vary, depending on the heat of your pan. Lift the cooked crêpes out, put it aside, and cook the next one. HINT: if storing them for later today or tomorrow, let them cool on a tea towel, then stack and store in a plastic bag.
4-Bean Salad: One of the great American side dishes and perfect for lots of Fast meals. 1 cup= 197 calories 7.6 g fat 6.1 g fiber 6.3 g protein 28.1 g carbs 59 mg Calcium ¾ cup= 149 calories 5.7 g fat 4.5 g fiber 4.7 g protein 21 g carbs 45 mg Calcium ½ cup= 99 calories 3.8 g fat 3 g fiber 3.1 g protein 14 g carbs 29.5 mg Calcium ¼ cup= 49.5 calories 1.9 g fat 1.5 g fiber 1.6 g protein 7 g carbs 14.7 mg Calcium 2 cups green beans 2 cups yellow[wax] beans 2 cups canned kidney beans 2 cups canned garbanzo beans 1 cup onions, chopped 1/3 cup cider vinegar 1/2 cup sugar [could be reduced, but do not use a sugar substitute] 1/4 cup olive oil [could be reduced if you wish] Cook the fresh beans until tender. Drain and rinse the canned beans. Combine with the onions. Salt and pepper to taste. Whisk together the vinegar, sugar and olive oil. Toss with the vegetables and refrigerate 4+ hours. Keeps for days in the ‘fridge.