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.                                                                                 Some reading for you: http://www.cheatsheet.com/health-fitness/easiest-ways-to-shed-pounds-without-the-gym.html/?a=viewall 

Welcome to Jahid, Holly, and Carspot who are now following this blog.

Sometimes we go back to an old favorite, sometimes we develop new favorites. As long as the calories are low, the protein is high, the carbs are low, and the flavor is super, we are good to go.

Enchilada Bake:   290 calories  6.3 g fat   2.7 g fiber   19.9 g protein   42 g carbs    249.5 mg Calcium  PB GF     Since we enjoy enchiladas for dinner, why not have the same flavor at breakfast? Basically, this recipe is based on one by famous chef Rick Bayless.                                        You will notice that a ScrOmelette is pictured. There was a power outage that morning, so scrambling the ingredients seemed a better option.  Same proportions.  Great Flavors.

1 two-oz egg                                                                                                                                                                   1 Tbsp crushed tomatoes, slightly drained                                                                                                    ½ oz green chili pepper, minced and drained                                                                                                                        1 Tbsp plain, non-fat yogurt                                                                                                                               ¼ oz chicken breast, cooked and chopped                                                                                                       1/8 oz Monterey Jack or Cheddar                                                                                                                               ½ tsp cornmeal                                                                                                                                                          2 oz apple OR applesauce                                                                                                                          blackish coffee, blackish tea, or lemon in hot water                                                                                  5-6 oz fruit of green smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Put the cornmeal and minced chilis into an ungreased cast iron skillet and toast it over direct heat until cornmeal becomes darker in color and fragrent. Do not let it burn or scorch. Remove from hot pan to a bowl. Into the ramekin, put the chicken and the cheese. Whisk together the egg, cornmeal, chilis, half of the yogurt, and seasonings, and pour over the eggs. Bake 12- 15 minutes while you portion the fruit and prepare the beverages. Top the eggs with the remaining dollop of yogurt.

Fish Timbale:   276 calories      17.3 g fat     1.6 g fiber      23.5 g protein   8 g carbs      95 mg Calcium  PB GF   Sounds high-falutin’ but really very easy.  The word ‘timbale‘ is based on an Arabic word for ‘drum.’  It refers to the shape of the ramekin as well as to what is cooked in that shape.

3 oz fish [mackerel or salmon & haddock or cod]                                                                                                    3/4 oz egg [either part of a whole egg or a white from a large egg]                                                                                                1/3 oz white beans, rinsed, drained, and mashed                                                                                              2 Tbsp cream + 2 Tbsp spinach + 1/2 Tbsp shallot                                                                                         1 oz Swiss chard                                                                                                                                                       1/8 tsp olive oil                                                                                                                                                nutmeg + granulated garlic

Wash the spinach and leave water on the leaves. Put in a lidded pan along with the chopped shallot and a little water.  Put on the lid and cook briefly until the spinach is limp. Remove, chop, and squeeze the water out of the spinach. Thoroughly mash the white beans and add the cream. Stir the spinach/shallot into the bean/cream. If fish is raw: Put in a pan with a little water. Cover and steam until fish is cooked. Flake the fish and combine with the other ingredients, except the chard. Turn into an oil-spritzed ramekin and bake at 400 degrees F. for 10-15 minutes. Meanwhile, coarsley chop the chard and cook it in a little water until done. Drain and season with nutmeg and garlic. Run a knife around the sides of the timbale and invert the plate over it. Turn the plate right-side-up and remove tht timbale. Plate the chard.