Author: me

Run of the Mill Diet?

~ me ~ Leave a comment

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.

When I look at what some people eat when dieting, it seems so lack-luster. Drink this smoothie for breakfast every day.  Eat this salad for dinner every day.  If that’s dieting, I’ll take a pass.  In our house, we like variety and we get it every Fast Day.  Here are two of our favorite menus which are unusual and delicious.

Leek & Smoked Salmon ScrOmelette:   290 calories   9 g fat   1.7 g fiber   15.6 g protein   34 g carbs   226.4 mg Calcium   PB GF   This classic flavor combination makes for a superb breakfast.Leek & Smoked Salmon ScrOmelette

1 ½ 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, into a jar with a lid and put it in the ‘fridge for next week.                                                                                                  ½ oz smoked salmon                                                                                                                                           ½ oz leeks, sliced thinly                                                                                                                                     dill + salt + pepper                                                                                                                                                  1 tsp light sour cream [optional]                                                                                                                         1 oz applesauce                                                                                                                                                 blackish coffee or blackish tea or lemon in hot water                                                                                      5-6 oz green or fruit smoothie

Spritz a hot saute pan with non-stick spray and stir in the leeks, salmon, and dill to soften the leeks and warm the salmon. Whisk the eggs with the seasonings and sour cream. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Ratatouille with Chicken & Polenta:   228 calories   4.4 g fat   9.1 g fiber   29 g protein   32 g carbs   115.6 mg Calcium   PB   Oddly enough, the inspiration for this meal was a dinner on an airplane. I was determined to duplicate and improve the meal, and I think I succeeded. The polenta needs to be made ahead, and the Med Veg  could come out of the freezer. All ready in about 20 minutes with those preparations beforehand. I urge you to simplify your life by preparing these items in advance.Ratatouille Chicken

1 slice of polenta [posted in Sidekicks II October 4, 2017]                                                                                 1 cup Mediterranean Vegetables  [posted in Sidekicks II October 4, 2017]                                                                                                                                 3 oz chicken breast, skinless and boneless  [raw or pre-cooked leftovers]                                                                                                  large pinch herbes de Province OR thyme

Pour the Mediterranean Vegetables into a small saucepan and add a little water if there isn’t much liquid. Lay the chicken meat on top of the vegetables and sprinkle with pepper and herbes de Province. Put the lid on the pan and simmer until bottom of chicken is cooked. Check to see if you need to add more liquid to prevent the vegetables from scorching. Turn the chicken, cover and continue to cook until it is done. Meanwhile, spritz a heavy skillet lightly with non-stick spray and heat it. Cut the slice of polenta in half so it is about 1/3” thick. Cook it in the hot pan on both sides until it is warm and beginning to brown. Plate the polenta, spoon the vegetables around the polenta, then arrange the chicken on top.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 1/2 oz salt cod  1 oz gizzards. cleaned
 dry potato flakes  + herb savory garlic
 Cheddar or ADL Old/Fort cheese  sage
 strawberries  1 oz applesauce
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:

 3 oz mussel meat  Roast beef to make 1 cup ground
 mussel broth from cooking mussels 1 two-oz egg
 curry powder +  2 tsp flour  cauliflower + potato for mashing
 green beans  1/2 cup low fat beef gravy
 Gruyere cheese  peas or salad with vinaigrette
 Sparkling water Sparkling water

Rodeo

~ me ~ Leave a comment

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.                                                                                       As you read this article, please note that several of the recommended foods are on today’s menu: http://www.cheatsheet.com/health-fitness/best-foods-for-weight-loss.html/?a=viewall

On October 16, 1942, the ballet Rodeo with music by Aaron Copland and choreography by Agnes deMille debuted. The idea of a ballet based on cowboy tunes and the story of a tomboy cowgirl should have been shocking, but it became one of deMille’s best-loved roles and a work with endearing music.  In honor of this debut,  I will debut two recipes on that theme: the “Rounds” of breakfast to evoke a cowboy’s round-up experience; and a dinner named after Pancho Villa: legendary freedom-fighter/bandito who’s exploits extended over the border from Mexico to the US.  To be light on your feet, stay with the Fasting Lifestyle today and continue to work toward a slimmer you.

Rounds, with Pan Muffin:   272 calories   3.3 g fat   2.5 g fiber   11 g protein   49 g carbs  206 mg Calcium   PB   All the foods in this meal are round, hence the name. Easiest way to prepare this is with Canadian bacon [back bacon to readers in Canada or the UK], although the ham patty is yummy. Make the pan muffin days in advance or combine the ingedients the night before for simplicity in the morning.Rounds w: pan muffin

One ham patty ** or 1 slice Canadian Bacon [back bacon to Canadians]                                            one pan muffin++                                                                                                                                                         2 oz apple slices OR 2 0z applesauce                                                                                                    blackish coffee or blackish tea or lemon in hot water                                                                                              5-6 oz fruit smoothie, green smoothie or natural apple cider

HINT: For easiest breakfast preparation, form the ham patties the night before and also mix and cook the pan muffin recipe the night before. Freeze remaining batter or save for muffins tomorrow. Brew the hot beverage and blend the smoothie. Slice the apple and plate it. Cook the ham patty or Canadian Bacon. Warm the previously-cooked pan muffin. Done!

**Ham patty:                                                                                                                  1.5 oz lean ham, chopped                ¼ cup low-fat cottage cheese, drained                      1 egg white [1.5 Tbsp]                                    ¾ oz whole-grain 70-calorie bread  sage, salt, pepper                                                                                                   Combine and let sit for about 30 minutes to moisten all ingredients.                            Portion out using a 2 Tbsp coffee measure. Makes 5 patties.                                          Cook in a medium-hot pan spritzed with oil until firm.                                                 Freeze or store in ‘fridge, if using soon.

++10-Grain Muffin Batter:                                                                                                                1 cup Bob’s Red Mill 10-grain hot cereal mix         1 and 1/4 cup buttermilk                       [combine cereal + milk and let sit while preparing other ingredients.                                           1/3 cup butter                 7 Tbsp sugar                1 cup unbleached flour                                         1 tsp salt         1 tsp baking powder         1 tsp baking soda                                                       Cream the butter and sugar; mix in the egg.                                                                                     Add the dry ingredients and the cereal/milk mixture. Stir until just combined.                             Use 2 Tbsp batter for each pan muffin                                                                                       [use 4 Tbsp batter to make delicious standard muffins for Slow Days]

Eggs Pancho Villa: 293 calories   7.3 g fat   4.1 g fiber   14 g protein   32 g carbs   202 mg Calcium  PB GF  From La Cuisine magazine comes another eggs-for-dinner meal. TIP: doubles easily.  Hearty, delicious, easy.Eggs Pancho Villa

½ cup red OR white OR black beans, canned, drained, rinsed                                                                                                          ¼ cup chopped onions                                                                                                                                                    1 clove garlic, chopped or pressed                                                                                                                        1/3 cup crushed tomatoes                                                                                                                                                         ground cumin                                                                                                                                                            1 two-oz egg                                                                                                                                                               ¼ oz Swiss cheese, grated 

Cook the onions and garlic in the tomatoes until they are soft. [HINT: this could be done in the microwave] Add some water if the tomatoes get too thick. Stir in the beans and the cumin. Turn into an oven-proof dish wider than a ramekin. Poach the egg briefly and put it on the beans/tomatoes. Top with grated cheese and bake at 400 degrees F. for 3 minutes.

Roma & Parma

~ me ~ Leave a comment

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 vacation is over and everyone is back to school or back to work.  So let’s take a little holiday to Italy, shall we?  We’ll have breakfast in Roma, the Eternal City, enjoying the racy stories of how ‘women of the evening’ developed the combination of ingredients dubbed ‘Puttanesca Sauce.’  Then we’ll dash up to Parma, known for its famous cheese, to dine on that city’s best-known dish.  And despite this wealth of flavor, we are still able to stay within our Fasting guidelines. Fantastico!

Puttanesca ScrOmelette:  288 calories  8.5 g fat   1.7 g fiber  15 g protein  37.5 g carbs  225 mg Calcium  PB GF  Yup. “Puttanesca” means ‘street-walker.’ This breakfast is based on the flavors of the iconic Roman pasta dish. If you ever make a dinner with that sauce, save some out to season this breakfast.puttenesca-scromelette

1 ½ 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, into a jar with a lid and put it in the ‘fridge for next week                                                                                                       1 Tbsp marinara sauce + 1.5 tsp marinated mushrooms + 1 tsp capers, drained + 1 black olives, chopped OR 1.5 Tbsp puttenesca sauce from your recipe or from a jar                                       1/2 a clementine OR 1 oz blueberries                                                                                                                5 oz fruit smoothie or green smoothie                                                                                                                       blackish coffee or blackish tea or lemon in hot water

Whisk the sauce into the eggs and scramble or cook as a rolled omelette. Enjoy with the hot beverage, smoothie, and fruit

Chicken Parmesan:  238 calories  2.6 g fat  4.7 g fiber  31 g protein  11.4 g carbs   242.5 mg Calcium   PG GF – if using GF bread   At last! The restaurant classic made suitable for Fasters. And it is delicious.Chicken Parmesan w: salad

3 and ½ oz raw chicken breast meat, boneless, skinless                                                                                  1 Tbsp Parmesan cheese, grated                                                                                                                             ¼ oz whole-grain breadcrumbs, fresh not dried                                                                                                                   1 Tbsp milk                                                                                                                                                                                      ¼ cup marinara sauce, homemade or from a jar                                                                                        ¾ oz mozzerella, grated                                                                                                                                        2 Tbsp low-fat cottage cheese                                                                                                                                1 cup baby greens + ½ oz grated carrots + ½ tsp olive oil + ½ tsp red wine vinegar

Heat the toaster oven to 350º F.  Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan and bread crumbs with salt and pepper. Cream the two cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. Light the candle stuck in the wine bottle for atmosphere.

Ingredients for next week:   breakfast, single portion

1 pan muffin[“Remember When” Dec. 11, 2016] 1.5 two-oz eggs
 1 ham patty: lean ham, cottage cheese, egg white, 70-cal whole-grain bread, sage  smoked salmon
 apple  leeks
 dill weed
 light sour cream [optional]
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 two-oz egg  Mediterranean Vegetables [see Sidekicks II, 4 Oct 2017]
 white beans, canned chicken breast
 crushed tomatoes  polenta [see Sidekicks II, 4 Oct 2017]
 onion  + garlic  + cumin
 Swiss cheese
Sparkling water Sparkling water

Salmon

~ me ~ Leave a comment

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.                                                                                     Welcome to Donald, oyes,  and Liz who are now Following.

Salmon is one of the most perfect foods for Fasters: high in protein; high in Omega3; low in calories; readily available in most locations; and it even has Calcium.  Although we wouldn’t want to eat too much of a good thing, today’s menus feature smoked salmon at breakfast and fresh salmon at dinner.  Eat these both in one day if you are a true affectionado/a of these anadromous fish, or split it up to enjoy Salmo salar [Atlantic salmon] at breakfast one day, and Oncorhynchus nerka or Oncorhynchus kisutch [Sockeye or Coho salmon] at dinner another day.

Leek & Salmon Bake:  270 calories  7 g fat  3 g fiber  15 g protein  36.4 g carbs   225.6 mg Calcium PB GF  Simply delicious.

Leek-Salmon Bake w: plum

One 2-oz egg                   ½ oz smoked salmon             1/3 oz leek, sliced thinly                                                                                                                                                                                                                                                                      1 tsp low-fat sour cream OR plain Greek Yogurt                   dill weed to taste + dash lemon juice                                                                                                                  1 yellow plum OR ¼ cup blueberries         Optional: 5 oz fruit smoothie or berry-yogurt smoothie[88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Spritz an oven-proof ramekin [for 2 people, Dear Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish.  Cook in microwave for 30 seconds at high heat to soften the leek. Add leek and salmon to the ramekin. Whisk the egg with the sour cream, dill, lemon juice, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages and dish the berries. Have a wonderful breakfast and a wonderful day.

Cucumber Boats with Salmon: 258 calories 12.4 g fat 3 g fiber 20.4 g protein 19 g carbs 162 mg Calcium PB GF So easy for the summer or anytime you crave the delicious taste of salmon.

Cucumber Boat w: salmon and 3-bean salad

2 3/4  oz cooked salmon               one 3.5 oz cucumber cut in half of which you will use only one half for this meal                                                                                                                                                                1/2 Tbsp watercress sauce [see Different, posted 27 Sept, 2017]                           1 tsp Dijon mustard                                                                                                                                                   1/8 oz leek                     ½ cup 4-bean salad [see Sidekicks I, posted 17 Sept, 2017]

Slice the leek and blanch in a little water in the microwave. In a bowl, break up the salmon and combine with the sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out the seeds with a melon-baller.  Save the other half of the cucumber for another use.  Mound the salmon into the cucumber boat and plate with the 4-bean salad.

Sidekicks II

~ me ~ Leave a comment

 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.

Fred Astaire & Ginger Rogers. Bogey & Bacall.  Roy & Dale.  These couples were meant to be together. Today would have been my parents’ 75th wedding anniversary.  They were devoted soul-mates and so I continue my series of foods that go with other foods.  Whether you are Fasting or enjoying a Slow Day, these foods, like my parents, are good sidekicks.

Tostada w: green smoothie

CHILI NON CARNE:  HINT: This is enough for 4 one-cup servings OR two 1.5 cup servings with 1 cup left over. Prepare it for dinner or use it for breakfast: Tostadas, Chili-chili Eggs.                                                                                     15-16 oz canned red beans, drained and rinsed                                                                                                   16 oz canned tomatoes – in chunks or diced, not drained                                                                       1 cup chopped onion                 1 green pepper, chopped                                                                                          2-3 tsp chili pepper, or more if you like         ½ – 1 tsp ground cumin                                                  Saute the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning. 

Lime Chicken w: coleslaw

COLESLAW: Perfect with hot dogs, burgers, or grilled chicken. Makes ¾ cup                ½ cup chopped cabbage                                  2” carrot grated [makes ¼ cup]                celery seed       2 tsp Mayo Dressing made with olive oil 1.5 tsp cider vinegar pinch                                                                                      Whisk the mayo with the vinegar and toss with the vegetables. Sprinkle with celery seed and refrigerate 2 hours.

Mediterreanian ScrOmelette

MEDITERRANEAN VEGETABLES: Serve with eggs or folded into crepes. So versatile.                                      2 cups eggplant, peeled & cubed OR 1 and 1/2 cup bell peppers, cubed              1.5 tsp oregano  2 cups tomato, cubed                                                       2 cups zucchini, cubed                 2 cloves garlic                                                                              ½ cup chickpeas, rised and drained            

Prepare all the vegetables, and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste, and the chickpeas. Use whatever amount you wish for this meal and freeze the remainder in 1/2-cup or 1-cup portions.

Ratatouille Chicken

POLENTA:   Serve with Chicken and Mediterranean Vegetables                                                  equipment you will need:                                                  >>metal bowl of 1 quart capacity                                                                    >>sauce pan that the bowl will sit on top of, like a double boiler                                                                        >>lid for the bowl OR aluminum foil                                                                                                                        >>5”x 2.5” loaf pan, lined with cling wrap                                                                                                               ingredients: ½ cup skimmed milk                                                                                                                         1 cup water                                                                              ½ cup Polenta corn meal                                                         1 tsp Italian herb seasoning                                                directions: Bring the water and milk to a boil. Pour into the bowl then whisk in the corn meal and continue to whisk until smooth. Cover with the lid or foil. Put hot tap water in the pan and bring to a simmer. Place the covered bowl on the pan of water to cook for 20 minutes, stirring twice. Cook for 30 minutes more, or long enough to make a stiff mush.                                                                                                     Scrape the mush into the lined loaf pan. Cool then refrigerate.  Cut into 6 slices. One for tonight. Wrap and freeze the rest.

Watercress ScrOmelette w:peaches

WATERCRESS SAUCE:  Terrific as an add-in for egg dishes or sauces.                                                8 oz watercress, rinsed and trimmed of tough stems                                1 medium-large onion       1 tsp olive oil                                                                                 1 cup vegetable stock

Put the onion in a food processor and run until completely chopped. Warm oil over medium heat and cook onions for 10 minutes or until softened. Process the watercress until finely chopped. Add to the onion and cook 5 minutes more. Stir in the stock and simmer for 15 minutes. Run through the food processor one more time.  Serve immediately or cool and store. I froze it in ice-cube trays and got about 18 cubes. The cubes were put in a bag for future use: .

Ingredients for next week: breakfast, single portion

1 two-oz egg1.5 two-oz eggs
 1/2 oz smoked salmon marinara sauce  + marinated mushrooms
 leek capers + black olive
 dab of low-fat sour cream or plain yogurtblueberries
 dill weed + lemon juice 
Whatever you need for your smoothieWhatever you need for your hot beverage
Whatever you need for your hot beverageWhatever you need for your smoothie

Dinner, single portion:

 Cooked salmon3.5 oz chicken breast
 medium cucumber¼ cup marinara sauce
 watercress sauce [27 Sept 2017]Fresh bread crumbs
 Dijon mustard  +  leek Parmesan cheese
 4-bean salad [17 Sept 2017]Mozzerella cheese + cottage cheese
 Baby greens + carrot + vinaigrette
Sparkling waterSparkling water
  

October

~ me ~ Leave a comment

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.   This might interest you: feel free to skip/ignore #13  https://www.yahoo.com/health/15-morning-mistakes-wreck-metabolism-150430034.html

Welcome to KoolKosher.

O-M-G Bake:  282 calories  7.7 g fat   2.8 g fiber   14 g protein  38 g carbs   271 mg Calcium PB GF  Think: Oh My Goodness! Or: Olive/Mushroom/Gouda! What Flavor!O-M-C Bake w: applesauce

1 two-oz egg                                                                                                                                                               1 black, oil-cured olive                                                                                                                                           ½ oz raw mushroom, chopped                                                                                                                            ¼ oz Gouda cheese, grated                                                                                                                                                          2 oz applesauce                                                                                                                                               nearly black coffee or tea or lemon in hot water                                                                                              6 oz green or fruit smoothie or natural apple cider

First set the toaster oven to 350 degreese F. My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Pit and chop the olive. Put the olive and mushroom in the ramekin. Whisk the egg with the cheese and pour into the ramekin. Bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Dish up the applesauce and pour the beverages. Delicious.

Clam-Stuffed Mushrooms:  205 calories   6.4 g fat   4.3 g fiber   18.4 g protein   20.2 g carbs   98 mg Calcium PB GF- if using GF bread   So we had these small portobello mushrooms in the ‘fridge, and I thought “Stuff them!” and they were good!   And very filling, despite the LOW calorie count.   clam-stuffed mushrooms5 oz mushroom caps [four 2-3” mushrooms]                                                                                                  ½ cup clam stuffing from Stuffed Clams **                                                                                                          2 oz tomatoes                                                                                                                                                               ½ oz SnapPea Crisps                                                      

**Stuffed Clam Stuffing:                                                                                                                                        1/2 c [2 oz] clams, diced                                         ½ slice 70-cal bread, diced                                                 2 1/2 oz [½ medium] tomato, diced                                  1 oz red bell pepper                                              1 ½ turkey meatballs, diced                                           1 ½ Tbsp plain non-fat yogurt                        garlic powder, thyme, salt, pepper                                                                                                               This makes enough to serve 2 [two] for one stuffed clam dinner.  Or serve one person and have stuffing left over for stuffed mushrooms.

Poach the mushrooms briefly [2 minutes] in boiling water to cover. Using a paring knife, dig out any stem in the cap to create more of a cavity for the filling. Chop the stems and add to the clam stuffing. I used a large cookie-scoop to distrubute the stuffing into the caps. Bake at 400 degrees F. for 15-20 minutes. Plate with the cool tomatoes and the crunchy Crisps. Easy to prepare, a treat to eat.

Different

~ me ~ Leave a comment

  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.

We Fasters are different from other people: we have wonderful self-control; we are all at our target weight; we excel at everything we do.  Or maybe we aspire to those qualities.  If you would like some foods that are different from the run of the mill, try these.  The Watercress Sauce is a great item to have on hand. Do try it. And when was the last time you saw liver as a diet food? Turns out it is high in protein and low in calories.  Now that’s different!

Watercress ScrOmelette:  291 calories   8.2 g fat  2.5 g fiber   16 g protein   34.4 g carbs   235 mg Calcium   PB GF   Having Watercress Sauce in the freezer in handy cubes sure makes this meal a snap. And is it good!Watercress ScrOmelette w:peaches

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 three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                        ½ Tbsp Watercress Sauce**, well drained                                                                                                                  ½ Tbsp low-fat ricotta, drained HINT: I set the sauce and cheese out to drain through a fine sieve the night before to make sure there was no extra liquid.                                                 1/8 tsp dry mustard                                                                                                                                                          1.5 oz peach, sliced or whole                                                                                                                       blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Combine the drained watercress, drained cheese, and mustard. Whisk in with the eggs and cook in a hot saute pan spritzed with olive oil or non-stick spray. Cook the way you like them and plate with the peaches. Pour the beverages and enjoy the summer taste of watercress all year long.

**Watercress Sauce:                                                                                                                                                      8 oz watercress, rinsed and trimmed of tough stems                                                                                   1 medium-large onion          1 tsp olive oil                1 cup vegetable stock                                                        Put the onion in a food processor and run until completely chopped.                                                 Heat oil over medium heat and cook onions for 10 minutes until softened.                             Process the watercress until finely chopped.                                                                                             Add to the onion and cook 5 minutes more.                                                                                               Stir in the stock and simmer for 15 minutes. Serve immediately or cool and store.                             I froze it in ice-cube trays and got about 18 cubes.                                                                                        The cubes were put in a bag for future use: in egg dishes; in sauces.

Liver & Onions:   273 calories   10.4 g fat    2.9 g fiber    25 g protein   20 g carbs       43.5 mg Calcium        When my father was away on business, my mother would serve us liver and onions which we came to regard as a special treat. Still a favorite on diner menus, still full of protein and Iron. Liver & onions4 oz beef liver                                                                                                                                                              2 tsp flour + salt + pepper                                                                                                                                     ½ cup onion, sliced                                                                                                                                                  ½ tsp butter                                                                                                                                                                   ½ cup green beans

Cook the onions in a non-stick saute pan with a little water and a spritz of oil to keep from scorching. Set the onions aside. Blot the liver on paper towels. Put 2 tsp flour on a plate and sprinkle with salt and pepper. Dredge the liver in the flour. Melt the butter in the pan the onions were in, add some spritzes of non-stick spray, and cook the liver over low heat until done. If the pan gets too dry, spray it with non-stick spray. Meanwhile, cook the beans and salt them. Just before the liver is done, add the onions to the pan to heat.  A taste of home.

Ingredients for next week: breakfast, single portion

1 two-oz egg next week I will continue the list of foods that are great with other foods
 black olive, oil cured
 gouda cheese
 mushrooms
 applesauce, unsweetened
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:

 four 2-3″ mushroom caps
 clam stuffing [posted 27 Nov, 2016]
 fresh tomatoes
 Snap Pea Crisps
 Sparkling water Sparkling water

Taste of Fall

~ me ~ Leave a comment

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.      Have you read this? Amazing how it mirrors what Fasters eat.  Hmmmm… do I see a connection? https://www.yahoo.com/style/eating-want-lose-weight-093400700.html

Apple-Bacon Bake:  270 calories  6.3 g fat   3.5 g fiber   14 g protein  37 g carbs    220.5 mg Calcium PB GF   What a perfect taste of Autumn.Bacon:Apple Bake w: S-b&Pear

1 two-oz egg                                                                                                                                                               ¾ oz apple, peeled, cored, sliced thinly                                                                                                              1/8 oz bacon, diced                                                                                                                                                  1 Tbsp ricotta cheese, drained if too liquid                                                                                                      1 tsp Parmesan cheese                                                                                                                                                                    ¼ tsp prepared mustard                                                                                                                                       sage  + salt + pepper  to taste                                                                                                                                                           ¾ oz pear OR 1/4 cup pear and strawberry compote                                                                         blackish coffee or tea or lemon in hot water                                                                                                   5-6 oz fruit smoothie or green smoothie or unpasturized apple cider

Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. In a saute pan, cook the bacon until done. Drain the fat from the pan and blot the bacon in paper towel.  In the same pan, saute the apple until softened. Put apple and bacon in the ramekin. Whisk the egg, ricotta, Parmesan, mustard, and seasonings together and pour into the ramekin. Bake for 12-15 minutes. Prepare the beverages and the pear. How pleasant.

Fish Roasted with Vegetables: 234 calories  6.2 g fat  4.8 g fiber  29 g protein  16 g carbs   180.3 mg Calcium  PB GF  Delicious one-pan meal. AND it is low in calories and fat.

4 0z pollock or other white fish                                                                                                                         ½ slice bacon, sliced medium to thick                                                                                                                    2 oz carrots in 1/2” chunks                                                                                                                                                        2 oz Brussel sprouts cut in half                                                                                                                       2 oz cauliflower florets, cut in half                                                                                                                       3 oz cherry tomatoes, cut in half                                                                                                                                      1 Tbsp Parmesan cheese

Set the oven at 450 degrees F. Cook the bacon in an oven-proof pan, such as cast iron. Remove the bacon, chop it and set aside. Put the prepared vegetables in the pan and toss to coat with the bacon fat. Salt and pepper to taste. Roast for 10 minutes. Remove the vegetables in their pan from the oven. If you think they will need more than 10 minutes more of cooking, put them back in for 2-3 minutes. They will not be cooked through at this point. Turn oven down to 400 degrees F. Make room in the pan for the fish so that it is sitting on the hot pan. Salt and pepper the fish. Return the pan to the oven and bake 5-10 minutes more, depending on the thickness of the fish. Sprinkle the entire contents of the pan with Parmesan cheese and bacon.

Old N’Orleans

~ me ~ Leave a comment

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.

New Orleans has many meanings to many people. The song “Battle of New Orleans” [about the last battle of the War of 1812, no less!]; Mardi Gras celebrations; Anne Rice’s vampires; Bourbon Street; the Jazz and Zydeco music; Hurricane Katrina; and food.   As a major port city, Old New Orleans had foods of the continent and the world brought to its doorstep. Stirred together in a melting pot of Acadians, Indigenous Peoples, trappers and voyageurs, Africans, Spanish, and French, some interesting menus emerged. While many people think that a trip to New Orleans means excessive eating [they don’t call it The Big Easy for nothing], we can sample the local fare without remorse on a Fast Day and be the better for it. Bon appetit.

Cajun ScrOmelette:   283 calories   PB GF   The Cajuns of Louisianna are the same people as the Acadians of Maritime Canada. Summarily removed by the English from the lands they had settled, surviving Acadians were exiled or made their way to the area of New Orleans, then a French possession. The word ‘Cajun’ is an adaptation of the word ‘Acadian.’ Their music and cusine are similar and wonderful.

Cajun ScrOmelette w: orange

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 into a jar with a lid and put it in the ‘fridge for next week.                                                                                1 oz bell pepper                                                                                                                                                           3 Tbsp celery                                                                                                                                                            2 Tbsp onion                                                                                                                                                   Tabasco sauce, ad lib                                                                                                                                      Cajun seasonings , ad lib                                                                                                                                   1.5 oz orange slices                                                                                                                                             optional: black coffee or black tea or lemon in hot water                                                                                          optional: 5-6 oz green smoothie or fruit smoothie

Chop the vegetables and combine with the seasonings. Put in a hot saute pan spritzed with oil or non-stick spray. Cook until softened. Whisk the eggs with the Tabasco and Cajun seasonings, and scramble to perfection.  Pour the beverages, slice the oranges, and pass the Tabasco sauce.

Red Beans & Rice:  280 calories     1 g fat       9.2 g fiber      11.4 g protein    60 g carb  142.8 mg Calcium   PB GF  This is the old classic recipe for the ‘perfect protein’. We were afraid that we wouldn’t like it — it sounds bland — but it is good. Yeah, you’re right, the carbs are way high, but for a once-in-a-while this is OK. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.

Red Beans & Rice w: gr. beans

1 – 3/4 cups brown rice, cooked   [be sure you leave enough time to prepare]                                  ½ cup celery, chopped                                                                                                                                          ½ cup sweet yellow or other color pepper, diced                                                                                         1 cup onion, chopped                                                                                                                                              2 cloves garlic, minced                                                                                                                                         ¾ cup crushed tomato                                                                                                                              oregano +  black pepper                                                                                                                                          1 and 3/4 cups red beans, drained and rinsed [Goya brand is very good]                                               ½ cup green beans or peas

Cook the rice. Saute the celery, pepper, and onions for 5 minutes. Add the garlic and cook 5 minutes more. Add the tomato sauce and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4 cups to the mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green vegetable.  Pass the Tabasco!

Ingredients for next week: breakfast, single portion

1 two-oz egg1.5 two-oz eggs
 apple  +  pear Watercress Sauce: 8 oz watercress, onion
 bacon ricotta cheese
 ricotta & Parmesan cheeses dry mustard
 sage   +  mustard peach
optional smoothie optional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion:

 pollock or other white fish, 4 -5 oz 4 oz beef liver
 1/2 slice bacon, rawgreen beans
 carrots, Brussel sprouts, cauliflower, onions
 Parmesan cheese + cherry tomatoes butter + seasoned flour
Sparkling waterSparkling water

Sidekicks I

~ me ~ Leave a comment

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.          

tuna-melt-copy

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 g fat   o g fiber  2.8 g protein   2.8 g protein   24 mg Calcium                    1 Tbsp =    22 calories    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 Bake

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.

Ham & Cheese Crepes

Galettes/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   10 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.

Hot Dog w: 4-bean salad

4-Bean Salad: One of the great American side dishes.      1 cup= 197 calories 7.6 g fat 6 g fiber 6.3 g protein 28 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 g protein  14 g carbs  29.5 mg Calcium                                    ¼ cup= 50 calories  2 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.