How this Fast Diet http://the fast diet.co.uk 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.

Probably everyone knows that the ‘origin of Puttanesca Sauce‘ is connected to Ladies of the Night. Or is it?? Some people say it is from Lazio [Rome], others say Naples.  It seems that the story behind it is as full of holes as an alibi by a philandering husband back from a week-end ‘conference.’  Where ever this sauce came from, it is delicious — full of bold flavors and very easy to prepare with ingredients from jars in the pantry.  Make up a big batch and freeze it in portions.  It is so versatile — on a Fast Day, we will use it at breakfast and at dinner;  on a Slow Day, you could serve it on pasta.

PUTTANESCA SAUCE: makes 5 cups            SAUCY, 6-Dec-2017                                              1 cup = 117 calories 3.6 g fat 5.2 g fiber 3.4 g protein 15 g carbs 125 mg Calcium                              1 Tbsp = 7 calories 0.2 g fat 0.3 g fiber 0.2 g protein 0.9 g carbs 8 mg Calcium                            1 cup chopped onion                                                                                                                            1 or 2 cloves garlic                                                                                                                                                            2 tsp olive oil                                                                                                                                        5 cups whole tomatoes, canned and drained                                                                                                                                  1 cup mushrooms                                                                                                                                  2 anchovies                                                                                                                                              ½ cup canned black olives                                                                                                                2 Tbsp capers

Cook the onions and garlic in oil and some of the tomatoes’ juice until transluscent. Add all the other ingredients, mashing the tomato to break into smaller chunks. Simmer uncovered for 1 hour to thicken.

Puttenesca Bake: 268 calories 6 g fat 2.5 g fiber 13 g protein 39 g carbs [34 g Complex] 231 mg Calcium   PB GF  Once you have Puttanesca Sauce in the freezer, preparing this breakfast is very easy.

one 2-oz egg                                                                                                                                   1.5 Tbsp puttanesca sauce, drained of excess liquid                                                                        ½ Tbsp Parmesan, grated                                                                                                                  ¼ cup peaches canned in juice                                                                                                         5-6 oz green smoothie or berry-yogurt smoothie [88 calories]                                                      blackish coffee [53 calories] or blackish tea or lemon in hot water

Set the toaster oven at 350° F.  Spritz an oven-proof ramekin or small casserole [if serving 2 or more] with non-stick spray. Whisk the eggs with the sauce and cheese. Pour into the baking dish and heat for 12-15 minutes. Portion the peaches and prepare the beverages. Que bella!

Mackerel Puttanesca: 298 calories  17 g fat  3.3 g fiber  22.6 g protein  7.6 g carbs  66.4 mg Calcium  PB GF  Pierre Franey is the source of this simple repast.  Such an easy meal, especially if your sauce is left-over homemade or from the supermarket shelf. Delicious and satisfying. [Don’t be concerned about the fat: it is from the mackerel which is high in Omega 3, so it is good fat]

4 oz of mackerel [or other rich, oily fish] fillets                                                                                                  ¼ cup puttanesca sauce, homemade [see SAUCY, Dec 6 ’17] or from a jar                                        2 oz green beans

If using fresh fish, broil the fish for 4-5 minutes per side to cook it. If using mackerel which has been frozen after cooking, thaw to room temperature. NB: Mackerel does not keep well in the fridge uncooked. If you have to buy mackerel prior to the day you will serve it, filet the fish and broil it as soon as you get back to the kitchen. Then you can hold it for a day or two, or freeze it for longer. Mackerel does not freeze well uncooked.  Cook the green beans. Heat the sauce and mackerel together in a covered pan until warm. Plate. Done in minutes!