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 we move toward Summer at 42 degrees North latitude, the sun is out longer and everyone is more cheerful. And active, too. Take advantage of your time to get some exercise. You don’t have to become a Gym Rat, just walk everyday. Then you’ll have more energy for more gardening, or spring cleaning, or your job, or your family. Go on: get out there!
Cottage Breakfast: 278 calories 3.8 g fat 4.8 g fiber 10.2 g protein 24 g carbs 181 mg Calcium PB If you have the griddlecakes made ahead of time [I keep some already made in the freezer], then this meal comes together in no time flat.
1 griddlecake [2 Tbsp batter from 10-grain muffins*] HINT: I prepared 8 griddlecakes from the Bob’s Red Mill 10-grain muffin batter, cooked them, and froze them. I made the rest into muffins to eat on Slow Days. ½ c. strawberries with a dollop of cottage cheese 1 slice Canadian bacon [‘back bacon’ to the non-USA readers] 5-6 oz fruit smoothie or green smoothie or natural apple cider blackish coffee, blackish tea, or lemon in hot water
Take one griddlecake from the freezer the night before and let it thaw. Cook the Canadian bacon in the microwave or warm it in a non-stick pan along with the griddlecake. Dish the berries, brew the hot beverage, pour the smoothie. What a sweet and easy meal.
*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 griddlecake [use 4 Tbsp batter to make each muffin for Slow Days]
Egg-Tomato Gratin: 293 calories 10.4 g fat 5 g fiber 18 g protein 21 g carbs 226 mg Calcium PB GF Jacques Pepin, in his book Fast Food My Way, tells about this family recipe. HINT: The recipe serves two. Invite a friend or save for lunch.
3 hardboiled eggs, peeled and sliced or cut into 6 wedges 3 oz onions, sliced 2 tsp garlic, chopped 1 tsp dried thyme + 1 tsp salt + ½ tsp pepper 1/3 cup garbanzo beans, drained and rinsed 10 fluid oz of tomatoes, drained [save the juice] 1 oz Swiss cheese or Gruyère, grated 2 oz broccoli
Arrange the eggs on the bottom of a 3-cup baking dish. Cook the onions and garlic in some of the tomato juice, about 3 minutes. Add seasonings, tomatoes and the remaining juice. If tomatoes are in large chunks, crush with a fork. Bring to a boil, reduce heat, simmer covered for 4 minutes. Pour over the eggs and sprinkle with the cheese. Take 10 minutes at 400 degrees F., then broil 2-3 minutes to brown the top.
How this Fast DietLifestyle 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.
Smoothie benefits: Fruit juice alone has lots of sugar. It is like drinking a soda-pop! But when you retain the fruit’s fiber, whether from fruit or vegetable, it changes the sugar’s effect on your body. Plus, the added fruit and/or vegetables give you a much-needed serving of the same. When drinking a green smoothie, by pureeing the greens, you are making them into their most digestible form. This means that all the micro-flora in your gut will thank you and that your lower intestines will be healthier and will work better.
BREAKFAST SMOOTHIES, TO DRINK INSTEAD OF JUICE *Fruited Green Smoothie: 77 calories 0.3 g fat 1.6 g fiber 1.7 g protein 31.3 g carb 30.7 mg Calcium PB GF HINT: this makes enough for three 6-oz servings, so it will save you time on the next 2 breakfasts. In the photo, the green smoothie is served with Tostada.
2 cups mixed greens – spinach, romaine, lettuce, chard – roughly chopped 2 oz banana, sliced 2 oz berries ½ apple or pear 12 oz tomato juice [such as Knudsen’s organic] 10 ice cubes
Put the fruit and greens in the blender and swirl it together on ”high” just long enough to break down the fruit and greens. Set blender to “low,” add the juice and ice cubes. Process until smooth. Put what you don’t drink today into a jar in the ‘fridge. Next time you use it, shake it well. If you think it has become too thick, feel free to thin it with water or OJ.
*M&Ms Fruit Smoothie: 80 calories 0.4 g fat 3.5 g fiber 4.2 g protein 16.2 g carb 131 mg Calcium This recipe is from the Fast Diet book, further quantified by me. PB GF HINT: this makes enough for 2 servings, so reserve the rest for another breakfast which will save you time.
6” of banana [3.0 oz] ½ cup plain, non-fat yogurt 2 oz fruit[either ½ cup mixed berries or 7 one-inch strawberries] 8-10 ice cubes Blend at low speed at first to break up the fruit, then at higher speed to blend. HINT: I make up ‘kits’ in advance. Into a freezer-safe container, I place all the ingredients except the ice cubes and freeze it days to weeks in advance. The night before a Fast Day, the Smoothie Kit comes out to thaw on the counter overnight. Much simpler. Kits shown in photo above.
*Fruit Smoothie, chez nous: 88 calories 0 g fat 0.8 g fiber 1.5 g protein 21.2 g carbs 15.2 mg Calcium PB GFHINT: enough for 4 [four] 5-6 oz servings 2 oz banana 2 oz fruit [all one variety or mixed; we like raspberries, strawberries, black currants, blueberries] 20 oz [2.5 cups] orange juice HINT: I make the fruits up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw. Another time-saver! Put the fruit in the blender with 4 0z of the orange juice. Run it on “High” to break up the fruit and make it all smooth. Switch setting to “Low” and add the remaining juice. Run blender to combine the liquids. Save the rest in a jar for other mornings.
*Fruit Smoothie w/ greens, ME:74 calories 0.1 g fat 1.0 g fiber 0.5 g protein 16.5 g carbs 29.4 mg Calcium PB GF This is the smoothie that we have used for years, and then I added some spinach, so it is a synthesis of the 2 previous smoothies. HINT: this makes enough for several breakfasts, so make it once and use it often. A real time-saver.
2 oz banana 2 oz berries [black currants, strawberries, blueberries, red or black raspberries, blackberries – any combo] HINT: I make these up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw. Another time-saver! 1 cup raw spinach or Swiss chard or kale or beet greens 1 and 1/2 cups orange juice or natural apple cider 1 cup tomato juice
Toss the fruit and greens into the blender. Add 1/2 cup orange juice. Process on high to blend the fruits and puree the leaves. Turn down to lowest setting and add the remaining juice. Process until smooth. Keep the setting on ‘low’ at this point, unless you like your smoothie with a huge head of foam!
MEAL-SIZED SMOOTHIES Banana Tofu Smoothie: 1.25 cups fat-free milk ½ cup firm tofu 6” banana 2 Tbsp sugar 4 ice cubes Put everything in the blender and wizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth. Cocoa-Banana version: add 2 Tbsp cocoa to above recipe.
*Strawberry Tofu Smoothie:Half Batch = 199 calories 3.4 g fat 3.7 g fiber 14.2 g protein 26 g carbs 360 mg Calcium 1.5 Batch= 300 calories 5.1 g fat 5.5 g fiber 21.3 g protein 39 g carbs 540 mg CalciumPB GF HINT:Makes 2 portions as part of a meal. Or one meal serving with 1/2 cup or so left over. To serve as a full meal, measure out 3/4 of the batch. I used to take this to work as part of lunch. 2 oz banana ½ c plain, fat free yogurt ½ cup sliced strawberries 2 Tbsp sugar 2.8 oz soft tofu, which is 1/5 of a package
Put everything in the blender and wizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth. If you want to, add another ½ cup of yogurt, or skimmed milk which will add more volume and bring the calorie count to 259. Then you might use it as an entire meal. Dust the top with freshly-grated nutmeg.
Ingredients for next week: breakfast
One ‘pan muffin’ [see ..Not by Bread.. II-7-’18]
Bob’s Red Mill 10-grain cereal
Advice about Fasting while traveling.
1 Applegate chicken sausage
[choose your own breakfast from archives]
Raspberries, fresh or frozen
Whatever you need for your hot beverage
Whatever you need for your smoothie
Whatever you need for your smoothie
Whatever you need for your hot beverage
dinner
Hardboiled eggs [3 for two people; 1.5 for one]
Advice on coping with a dinner buffet while on the Fast diet
Onions garlic
[choose your own dinner from archives]
Garbanzo beans
Tomatoes, fresh or 1 can diced [some will be left over]
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.
The first day of May marks a ‘cross-quarter day‘, meaning a day halfway between the Spring Equinox and the Summer Solstice. It is also the time of a Roman festival of Spring in honor of Flora, goddess of Spring. Flowers would be used to decorate everything and all of nature would join to celebrate the warmer weather. Sounds good to me! Wear green on May 1st, and eat foods made of vegetables from the abundant Earth.
Breton Bake: 291 calories 6.7 g fat 4.3 g fiber 13.7 g protein 43 g carbs 271.5 mg calcium PB GF Delicious. Filling. Different. Artichokes are a flower, so appropriate for honoring the goddess of flowers.1 two-oz egg 2 Tbsp crushed tomatoes 2 Tbsp artichoke hearts, canned or frozen ½ tsp or more curry powder 1 Tbsp fatfree ricotta 2 oz applesauce, unsweetened black-ish coffee or black tea, lemon in hot water 5-6 oz fruit smoothie or natural cider
Chop the thawed artichoke hearts. Stir together the artichokes, tomatoes, curry, and ricotta. Whisk in the egg and pour into a ramekin which has been spritzed with non-stick spray. Bake at 350 degrees F. for 20 minutes. Meanwhile, brew your hot beverage; shake that smoothie; and portion the applesauce. Enjoy your breakfast in the spirit of Flora.
Felafel with Vegetable Salad: 205 calories 5.3 g fat 7.7 g fiber 9 g protein 26.5 g carbs 139 mg Calcium PB GF The felafel recipe is from Molly Katzen’s Moosewood Cookbook. Perfect for a warm spring day. Even the food on the plate has a big smile.
6 falefel patties [see recipe from March 1, 2017] photo shows 5 patties, but you can use 6 ½ cup diced fresh tomatoes 1/2 cup diced orange or yellow bell peppers 2 Tbsp red onion, chopped 1 Tbsp lemon juice
If frozen, warm the felafel. Combine the vegetables with the lemon juice. Plate the felafel and the salad. It’s that easy?!? Yes, it is.
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.
If you are now thinking of fruity drinks with paper parasols, then stop it right now. For the Faster, that would be ‘Tomorrow Food’ — the sort of thing you might dream about on a Fast Day, but can put off enjoying until tomorrow. Our real topic is the Thai food which is very much a part of the repertoire of our Son v.2.0. The flavors are so bold and complex that they are a wonderful change of pace every time he cooks for us. With a little rearranging, these tastes are perfect for the Faster, since flavor makes up for lack of calories.
Thai ScrOmelette: 279 calories 8.5 g fat 2.1 g fiber 16 g protein 36 g carbs 249 mg Calcium PB GF When our younger son prepared a marvelous Thai fried rice dinner for us, we were bowled- over with its flavors. Here are the same flavors, without the white rice. Still marvelous.
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. 1 clove garlic, chopped 3 Tbsp scallions, sliced 2 Tbsp cooked, chopped spinach [about ½ oz] ½ tsp Thai fish sauce ¼ tsp Thai hot chili sauce big pinch dried basil 1.5 oz melon OR applesauce, unsweetened blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider
Combine the garlic, scallions, spinach, the 2 sauces, and basil. Spritz a fry pan with olive oil or non-stick spray and stir the vegetables until they are soft. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. Cook until done to your liking. Plate with the fruit and enjoy with the beverages.
Pork Pad Thai: 265 calories 7.3 g fat 4.7 g fiber 20 g protein 28 g carbs 94.4 mg Calcium GF This is our son’s recipe, with a few tweeks by me to make it fit our calorie requirements. HINT: This makes enough for 2 [two] servings. Share with a friend or pack it up for a later lunch or dinner.
1 oz asian noodles [I used buckwheat soba noodles for the added fiber] ½ tsp oil + 2-3 Tbsp water ½ cup onion, chopped 2 cloves garlic, chopped 2 cups sliced cabbage 1 cup mung beans or chopped celery 2 oz scallions [about 3], slice in 1” pieces 3 oz lean pork, cooked or raw, sliced into thin pieces about 1” square 6 oz sugar snap peas, cut in half cross-wise one 2-oz egg 2 Tbsp Thai fish sauce pinch hot pepper flakes 1 tsp sugar
Heat a wok or large cast iron pan. Stirfry all the vegetables in the oil and 3 Tbsp water for 3 minutes, adding more water if the vegetables ever stop sizzling in the pan. Boil the noodles according to package directions, drain, rinse, and set aside. If using raw meat, add to cooking vegetables after 2 minutes. Add the raw egg to the pan of vegetables and scramble it in. If using cooked pork, add it with the noodles to the wok and stir over the heat to combine and to warm the new additions. Mix well as you add the fish sauce, the sugar, and red pepper flakes. Pass the Sriracha for added kick.
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.
Spring has arrived and flower buds are opening, aren’t you happy? If you are, that’s a good thing because a cheerful outlook promotes good physical health. If you are unhappy because of your weight or how you feel about your body, then the Fast Diet/5:2 diet/ Intermittent Fasting diet could be what you need. Did you know that what you eat can affect the health of your brain? Read the attached article and as you do, note the similarities between the foods recommended for good brain health and those we eat on Fast Days. Food for thought. http://www.miamiherald.com/news/nation-world/national/article127009359.html
Felafel Bake: 274 calories 6.6 g fat 3.1 g fiber 15.2 g protein 40 g carbs 198 mg Calcium PB GF Here we use 1 of the felafel patties which we prepared and froze earlier. Great time-saver! Amazing in eggs!
1 two-oz egg one felafel patty, thawed [see Lenten Fasting, 1 Mar 2017] 1 Tbsp tomato puree or crushed tomatoes ¼ c blueberries blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider
Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Whisk together the felafel and the tomato until well blended. Whisk the egg into the felafel and turn into the ramekin. Bake about 15 minutes while you portion the berries and prepare the beverages. What a simple, delicious breakfast.
Mussels in Tomato Broth: 293 calories 7.5 g fat 2.4 g fiber 29 g protein 28 g carbs 122 mg Calcium PB GF Another wonderful way to enjoy these best of bivalves.
One pound fresh mussels, shells rinsed and any of the black byssal fibers pulled off garlic + thyme + parsley 1/4 cup mussel broth ½ cup marinara sauce ½ tsp basil, dried or 1 tsp fresh 2 tsp Parmesan cheese, grated 1 cup lettuce [sliced if leaves are large, not if using baby greens] ½ tsp cider vinegar + ½ tsp olive oil + ¼ tsp Dijon mustard 1 oz French bread [optional]
Put about half an inch of water in a large pot with the garlic, thyme, and parsley. Bring to a boil and add the mussels. Cover an cook for about 15 minutes at which point all the shells should be open. Take off the heat and drain, retaining 1/4-1/2 cup mussel liquid in the pan. Stir together the ¼ cup mussel broth and the marinara, along with the basil and Parmesan. Salt and pepper to taste. Put the mussels in a wide bowl, discarding any that did not open. Pour the tomato/broth over the mussels. Toss the lettuce with the dressing and serve the mussels with the bread. Use a spoon to get all the tasty broth at the end.
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.
Left-overs are a real boon to the cook and the Faster: they make lots of yummy other meals, some of which we can enjoy on a Fast Day. You might have some ham left from Easter or lamb from Passover, and here are easy ways to recycle them.
Green Eggs & Ham: 295 calories 8.8 g fat 16 g protein 25 g carb GF My husband always prepares these on the Thursday after Easter, when there is still ham from the roast and the chives are just beginning to come up.
Three 2-oz eggs of which you will use 1 ½ eggs per person 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. ground or chopped ham 1 green onion, chopped white and green parts or use fresh chives 1.5 oz cantaloupe or ½ cup berries blackish coffee or tea or lemon with hot water 5-6 oz fruit smoothie or natural apple cider
Whisk the eggs with salt & pepper to taste. Put the white part of the onion into a hot pan sprayed briefly with cooking oil. Stir around for a few seconds. Add the eggs. When bottom of eggs begin to set, sprinkle the ham & green scallions over the eggs, scramble to taste, and plate. Brew the beverage, pour the smoothie or cider, prep the fruit, and “Eat them! Eat them, here they are!”
Shepherd’s Pie with Lamb: 276 calories 12.3 g fat 2.1 g fiber 21.6 g protein 21.6 g carbs 52.8 mg Calcium GF The addition of mashed cauliflower is a great trick to lessen the carb count of mashed potatoes. Some people like to do this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.
1 cup roast lamb, ground or minced 1 two-oz egg, separated ½ cup mashed potatoes 2.8 oz [½ cup] mashed cauliflower ½ cup lamb gravy, as fat free as you can make it 3 oz peas
Add the egg yolk and gravy to the roast lamb, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the lamb mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot. Cook the peas and plate the meal. Delicious way around leftover lamb.
Ingredients for next week: breakfast
1 two-oz egg
1.5 two-oz eggs
1 felafel patty from March 1, 2017
Scallion garlic
¼ cup blueberries
1.5 oz spinach Frozen or fresh
Tomato puree
Thai hot chile sauce Thai fish sauce
1 oz apple sauce or melon
Whatever you need for your hot beverage
Whatever you need for your smoothie
Whatever you need for your smoothie
Whatever you need for your hot beverage
dinner
1 pound mussels
A slice or 2 roast pork
Marinara sauce [made with some of the tomato puree from breakfast]
How this Fasting Diet works: Eat these meals, and only these meals, tomorrow. Read the blog on Wednesday to see what we’ll eat on Thursday. The rest of the week, eat what you like, but sensibly. If you are like me, you will see results. You may be interested to read what US News and World Report said about the Fast Diet: http://health.usnews.com/best-diet/fast-diet
Tomorrow in Luxembourg, they will celebrate the Feast of Emmaus or Éimaischen. This involves a street fair with food and art and the air is loud with the sounds of “bird-calls.” For the Luxembourgers, this fair began centuries ago as a potters’ trade show on Easter Monday. One of the best-loved items for sale are fist-sized, bird-shaped clay whistles which represent the Resurrection. Tables are full of the colorful little birds and their sellers vie with each other to make the most melodious sounds. Our foods today evoke memories of a Spring day in lovely Luxembourg: Easter ham and eggs for breakfast, and an international dish involving little fried fish which are popular there.
Holiday-After Breakfast: 282 calories 6.3 g fat 2.3 g fiber 16 g. protein 37.7 g carb 216.7 mg Calcium This is a simple breakfast for the day after a holiday, using a few left-overs from the dinner table or freezer.
1 two-oz egg, hardboiled ¾ oz ham OR beef OR turkey OR one Applegate sausage ¼ cup Yorkshire Pudding* batter with added herbs. HINT: If you made some before and you put some in the freezer, great. Add a pinch of thyme and a pinch of basil. see ..Not by Bread.. from Feb. 7, ’18 for the recipe 2 oz pineapple OR ¼ cup mixed berries + pinch of chopped mint leaves 5-6 oz fruit smoothie or natural apple cider blackish coffee or tea or lemon in hot water
Pour pudding batter into two holes of a mini-muffin pan, bake at 400 for 13 minutes. Warm the meat or not. Mix the fruit with the mint. Plate the meat, Yorkshire Pudding, egg, and fruit. Brew your hot beverage, prepare your smoothie. Sit down and relax with your easy breakfast of left overs.
Meze Meal with Smelts: 297 calories 5.8 g fat 6 g fiber 21.5 g protein 22 g carb 174 mg Calcium PB GF ‘Meze’ is the Greek equivalent of Spanish Tapas. This meal features many small servings of common food items, which make it easy to prepare. There are lots of good recipes in the book Meze by Rosemary Barron. HINT: The photo shows enough for 2 portions, but the amounts given below are for ONE serving.
1/4 cup white beans ½ Tbsp capers 1/2 oz marinated mushrooms 2.5 oz tomato, cubed OR cherry tomatoes cut in half generous pinch Greek oregano 2 oz cleaned smelts, fins cut off, backbone removed, cut in half along the backbone 1 oz mozzerella cheese [or use feta, same amount] 1 ½ oz lemon-marinated carrots marinade: 1 tsp olive oil + 1 tsp lemon juice + pinch of granulated garlic + pinch oregano
Attend to the smelts by cooking them in a non-stick or well-seasoned frying pan spritzed with non-stick spray. ‘Fry’ until crispy. Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano. Slice the carrots into small logs or coins and cook until tender. Drain and combine with the marinade in a small jar with a lid. Shake well, remove the lid and let the carrots cool in the marinade. Drain the marinade from the jar and pour it over the smelts. Plate the ingredients to please the eye.
Fasting has been a religious practice for millennia. One of the oldest, best-recorded Fasts is that of Passover. Marking the seven days of plagues rained down on the Empire of Egypt by Moses, the Fast was in preparation for the Israelites’ imminent escape from Egypt to get to their Promised Land. In honor of the Passover Fast, some menu suggestions for today.
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.
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 to taste 1 tsp light sour cream [optional] 1.5 oz strawberries 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, add a tablespoon of water, and stir in the leeks. When they have softened, add the salmon to warm it. 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.
Seder Salad 261 calories 14.8 g fat 2.8 g fiber 20.8 g protein 26 g carbs 85 mg Calcium GF All the elements of a Seder meal in one bowl. Especially easy if a previous dinner involved a leg of lamb. Save a few slices to make this salad. This meal is great for sharing with a guest: doubles well.
1 cup salad greens 1 Tbsp fresh parsley 3 Tbsp celery, diced 1.5 oz apple, cubed 2 oz cooked lamb, from the leg or other lean cut 4 walnut halves 1 hardboiled egg 1.5 tsp horseradish dressing** Sprinkle of Strawberry slices
Chop the walnut into large pieces and toast in a dry skillet until fragrant. Cut egg into wedges; slice the lamb and celery; cube the apples. Toss the greens, celery, apples, and parsley with the dressing and arrange other ingredients to suit the eye.
**horseradish dressing:1 Tbsp mayonnaise made with olive oil 1 and ½ tsp prepared [purchased in a jar] horseradish 1 Tbsp buttermilk 1 and ½ tsp lemon juice Whisk all ingredients together. Save unused portion for some other salad
Ingredients for next week: breakfast, serving for one person
1 two-oz egg, hardboiled
1.5 two-oz eggs
Roast ham
Lots of chives or scallion
Mixed fruit : strawberries & blueberries
Roast ham
Mini herb popovers: 1 egg, 1 cup flour, ½ c skim milk
How this Fasting Diet works: Eat these meals, and only these meals, tomorrow. Read the blog on Wednesday to see what we’ll eat on Thursday. The rest of the week, eat what you like, but sensibly. If you are like me, you will see results.
Tomorrow will be the birthday of a fine man who was my cousin’s ancestor. Not mine, but I would be proud to be his descendant. He was a true embodiment of the American Dream. Coming to America from Scotland with his wife and 6 children in 1849, he eventually built a tanning empire in upstate New York. A model citizen, he was devoted to his wife and said that he ‘owed far more of his success to her than to any one: that in every important transaction, he consulted her, not only as an equal but as his superior.’ As an employer, a community-member, and a family man he seems to be one of those exemplary beacons for us all. The Thanksgiving-inspired breakfast expresses my gratitude for his example. The dinner is a Scottish meal which our family has enjoyed for years. The dinner is a fine meatless dish, which goes with this article about the value of vegetables and fruit: https://www.yahoo.com/news/fruits-vegetables-linked-weight-loss-233030742.html
Turkey/Stuffing Bake: 279 calories 6 g fat 2.5 g fiber 15.6 g protein 38.7 g carbs 217.5 mg Calcium GF- if using GF bread Another in the dinner-for-breakfast series.1 two-oz egg ½ oz turkey breast, cooked or uncooked, diced ¼ slice of 70-calorie whole-grain bread [¼ oz], diced 1 Tbsp onions, diced 1 Tbsp celery, diced rosemary + thyme + sage + salt + pepper ½ tsp olive oil 1 oz pear 5-6 oz fruit smoothie or green smoothie or natural apple cider nearly-black coffee or tea or lemon in hot water.
In a saute pan, cook the onions, seasonings, celery, and turkey [if it is raw] in a little water and a ½ tsp olive oil until vegetables are softened. Spritz a ramekin with non-stick spray [NB: this was prepared for 2 servings and was baked in an oval 5×7″ pan] and pour in the turkey mixture. Whisk the egg thoroughly and pour into the ramekin. Bake at 350 until puffed and starting to brown, about 15 minutes. Meanwhile, slice the pear and prepare the beverages. Be thankful for the start of another good day.
Rumbledethumps: 243 calories 10 g fat 4 g fiber 12.6 g protein 19.5 g carbs 171.4 mg Calcium PB GF Where do you get a recipe with a name like that? Sundays At Moosewood, of course. Hearty meals like this, made with winter vegetables are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner.
¼ pound potato 3 Tbsp skimmed milk 1.5 tsp butter ¼ tsp ground mace 2 egg whites ¼ pound cauliflower, cut into small florets ¾ cup cabbage, chopped ½ cup leek, sliced ¼ cup broccoli, chopped 1/3 cup cheddar, grated per person: ¾ cup salad greens 1 oz tomato ½ tsp olive oil + ½ tsp cider vinegar
Cut potato into chunks. Boil until tender and mash with the milk, butter, and mace. Let cool. Steam the cauliflower, cabbage, leek, and broccoli until cooked. Take off the heat. Remove the cauliflower when it is very soft and mash it into the mashed potatoes. Whip the eggwhites until stiff and fold into the potato/cauliflower mash. Taste for salt and pepper. Gently stir in the remaining steamed vegetables. Smooth into a lightly-spritzed baking dish. [choose the dish with the idea that you will be dividing this into 2 equal portions] Sprinkle with the grated cheese and bake at 350 degrees F. until the cheese is bubbly and just starting to brown. Whisk the oil and vinegar together and toss in the greens. Serve the cool, crispy salad with the hot, creamy rumbledethumps. Scottish comfort food.
How this Fasting Diet works: Eat these meals, and only these meals, tomorrow. Read the blog on Sunday to see what we’ll eat on Monday. The rest of the week, eat what you like, but sensibly. If you are like me, you will see results.
Lent is almost over, are you still Fasting? Do remember, it isn’t just about low calories [aka ‘calorie restriction’], it means low fat, low carbs, and high protein. Here are some meals that fill the bill.
Gravlax & Grannies: 267 calories 3.9 g fat 2.4 g fiber 15.6 g protein 43 g carbs 199 mg Calcium PB GF At the Inn at Saint Peters, we enjoyed their Smoked Trout with Apples. It occurred to me that this could be a fine breakfast for those who enjoy a savory/seafood taste in the a.m. I substituted mackerel gravlax for the smoked trout, just because that was on hand, but the lighter hue of the trout is more attractive. NB: the high carb count for this meal is due to the fruit, so these are high quality, complex carbs.
1 oz mackerel gravlax OR 1 oz smoked trout [DuckTrap brand is very good] 2 oz Granny Smith apple, thinly sliced; each slice cut into 1/2-moons ¼ c blueberries + 2 raspberries for color blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider
Slice the fish with the grain to create thin slices. Arrange the fish and apples in overlapping slices around the plate. HINT: I did this the night before, covered it with clingwrap and put it in the ‘fridge. So quick the next morning!! Brew your hot beverage, blend or shake your smoothie, dish out those healthy blueberries, and breakfast elegantly.
Mediterranean Vegetables w/grains & cheese: 281 calories 7.1 g fat 10.4 g fiber 16.4 g protein 40 g carbs 332 mg Calcium PB GF – if using GF couscous or brown rice This is how to use some of the same vegetable mixture which we prepared for breakfast on Monday.HINT: If you have these delicious veggies in the freezer, then you are ahead of the game.
2 cups eggplant, peeled & cubed OR 1 and 1/2 cup bell peppers, cubed 2 cups tomato, cubed 2 cups zucchini, cubed 2 cloves garlic 1.5 tsp oregano ½ cup chickpeas, rised and drained per serving: 1 oz mozzerella, shredded + 1/4 cup brown rice or couscous, cooked
Prepare all the veg., 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, and keep warm. Prepare the brown rice or couscous and place it on one side of the plate. Spoon 2 cups of the vegetables next to the couscous. Top with cheese and tuck into it! [After cooling, freeze the remaining vegetables in serving sizes.]
Ingredients for next week:breakfast– portions for one
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 