Citrus

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

If you were to list 5 citrus fruits, would you name pineapple? cranberry? kiwi? I might have since I thought of ‘citrus’ as a tart fruit with a good ‘pucker.’  But I was wrong! Citrus fruits are indeed pucker-y, but they are a genus of plants which are in the same family as the garden herb Rue [the Herb o’ Grace]. All citrus fruits are similar in that they have segments inside a thick, leathery skin. They have a long history, going back to their origins in Asia, just south of the Eastern end of the Himalayan Mountains 8 million years ago.  This is the time of year in the Northern Hemisphere when citrus fruits ripen and are widely available. Sought out for their tangy flavor, they are an important source of dietary Vitamin C in the middle of our winter.  Some people go overboard, causing the makers of anti-cholesterol drugs to print disclaimers about not eating grapefruit while on the medicine.  I asked the drug company rep and was told that the warning only applies to those who eat in excess of 6 grapefruits daily.  There used to be a ‘Grapefruit Diet‘ but that is now on the trash-heap of failed experiments.                          

For our foray into citrus-inspired meals, we’ll enjoy clementines in a healthy yogurt parfait for breakfast and a salad with grapefruits for dinner.

citrusparfait

Mango-Citrus Parfait:   288 calories  5 g fat   2.2 g fiber   26 g protein   36.7 g carbs [24 g Complex] 413 mg Calcium  PB GF  Fast Food Restaurants decided years ago to offer ‘healthy options’ in the form of yogurt parfaits. Yogurt with lots of sugar, fruit, and lots of high-fat, sugar-rich granola. Poor choice. Here is a more acceptable breakfast option, full of protein yet low in fat and calories.  NB: This could be a Slow Day lunch option, since without my coffee, it comes in at 229 calories.

½ cup reduced-fat cottage cheese                                                                                                   ½ cup plain yogurt                                                                                                                           1.5 oz mango cubes                                                                                                                           ½ clementine [skin it and use half the segments]                                                                            2 Tbsp granola                                                                                                                            optional: nearly black coffee or tea or lemon in hot water [53 calories]        NO Smoothie today.

Stir the cottage cheese and yogurt to combine thoroughly. Divide the fruit into two portions. Spoon half of the dairy mixture into a wide-mouthed wine glass and top with half the fruit. Sprinkle with 1 Tbsp of granola. Repeat with the remaining ingredients in the same order, topping with granola. Or just put all the granola on top. Prepare the coffee and enjoy that dairy-fruit goodness. The mango and clementine really perk up the creamy dairy flavors. Good choice for healthy eating.

grapefruit-avocado salad

Grapefruit-Avocado Salad:   289 calories  20 g fat [half of that is plant fat]  6.4 g fiber  18 g protein   15.3 g carbs [14.5 g Complex]   75.5 mg Calcium   PB GF  This is delicious, attractive, nutritious, and satisfying. Real food. Good food.

1 two-oz egg, hard-boiled                                                                                                               2.5 oz avocado [this was half an avocado], sliced in 4 pieces                                                        3.3 oz pink grapfruit sections [you need 4 sections]                                                                     1.75 cups lettuce, sliced/shredded                                                                                                    1 oz cooked chicken breast [you could substitute 4 shrimp for a vegetarian meal]                             ½ tsp white wine vinegar + ½ tsp lime-infused olive oil ¼ tsp ground ginger   +    pinch of lemon finishing salt

Whisk the oil, vinegar, and ginger in a meduim-sized bowl. Add the lettuce and toss to coat with the dressing. Remove the lettuce to a serving plate, letting some of the dressing drip back into the bowl. Spread the lettuce evenly over the plate and sprinkle with the finishing salt. Starting at the center with the egg, arrange the grapefruit and avocado around the plate. Place the chicken as you wish. Brush the remaining dressing on the grapefruit and avocado.

Ingredients for next week:

Breakfast, single portion

1 two-oz egg70-calorie whole grain bread
mushroomsapplesauce  + Canadian bacon
1 crepe [Sidekicks I 17-Sept-2017]almond meal  + fresh fruit
Mediterranean Vegetables  [4-Oct-2017]fat-free French Vanilla yogurt
Whatever you need for your smoothie
Whatever you need for your hot beverageWhatever you need for your hot beverage

Dinner, single portion:

Frozen spinach   + tuna4-oz filet mignon  + fresh tarragon
peas  + garlic  + onionbutter + oil  + portobello mushrooms
olive oil  +  anchovy  + puff pastryshallot + garlic + white wine + asparagus
Mediterranean Vegetables  [4-Oct-2017]grainy mustard + heavy cream
Sparkling waterSparkling water

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