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Old and New

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Here’s a new breakfast for you and a twist on a dinner classic.  With the last blog post in mind, check the nutritional values of these meals, separately and together.

Nordic Breakfast 297 calories    11.7 g. fat           15.5 g. protein       34.8 g carbs       PB         This is based on a recipe from the Fast Diet book, but I always thought it looked like a puny anount of food.  After a few tweeks, this will fill you up!Nordic Bfast

3 slices of Finn Crisp crackers                                                                                                                   2 oz smoked salmon                                                                                                                                          2 Tbsp whipped cream cheese                                                                                                                     2 rings red onion, thinly sliced                                                                                                                      ½ cup raspberries                                                                                                                                            1 oz apple                                                                                                                                                 blackish coffee                                                                                                                                         NOTE: no smoothie or cider today

Carefully spread the cream cheese on the crackers. Divide the salmon among them. Arrange the onion rings atop the salmon. Slice the apple and pour your hot beverage. Skip the aquavit.

Quiche:      291 calories      17.7 g. fat           24.7 g. protein               11.8 g. carb       GF  PB                         I suggest serving this meal on a day when you have eaten one egg or none for breakfast. Eggs are good for us, but you don’t want to over-d0 it with any ingredient.quiche w: tomato

One and a half 2-0z eggs HINT: Here is a way to use the eggs left over from last Thursday’s omelette.                                                                                                                                   2 oz skimmed milk                                                                                                                                       2 oz swiss cheese, grated                                                                                                                              1.5 Tbsp Parmesan cheese, grated                                                                                                              3/4 oz cooked asparagus cut in 1/2” pieces                                                                                              1 oz cooked broccoli, coarsely chopped                                                                                                   1/2 Tbsp onion, chopped                                                                                                                                3 oz tomato, sliced                                                                                                                                    herbs, salt, pepper

If not using left-over vegetables, steam the vegetables to cook until tender. Set the oven at 400. Lightly oil 3 wells of a standard muffin pan. Put water [1/2”] in the ungreased, empty wells. Or use a mini-muffin pan and plan to use about 6 of the wells. Grate the cheese and toss lightly to combine. Beat the eggs and milk together and add the seasonings. Feel free to use lots of basil and thyme! Spoon equal portions of the vegetables into the prepared pans. Then top with cheese mixture. Pour the egg mixture over the veg and cheese. Bake until puffed and golden brown and a thin knife stuck in the center comes out clean and dry. Let the quiches cool while you slice the tomatoes. Serve each quiche on a tomato slice or next to them.

Defining Some Terms

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Back to School and here’s a vocabulary lesson. The quiz at the end of the lesson is how you live and eat for the rest of your life.

Fast Diet:  Also called the 5:2 Diet, it was proposed by Dr. Michael Mosley of England as a way to improve over-all health via two days of calorie restriction each week. The health benefits include: weight loss; lower blood sugar; lower cholesterol; lessening of pre-diabetic tendencies; reduction of body fat; higher HDL cholesterol; and possibly better brain function.

calorie restriction: Daily calorie intake limited to 600 calories derived from high quality foods. This is for two days a week. There are no limits on what you eat the other days, but faithful adherents find that on non-Fast Days they tend over time to have a smaller appetite. This does not mean that you can or should eat rice cakes all day as long as the total doesn’t exceed 600 calories.  Read on to see the components of quality food for a Fast Day.

low fat: A menu with less than 22 grams of fat per day is considered to be ‘low fat.’  It has been shown that fat doesn’t make you fat, but a lot of fat in the diet affects the possibility of diabetes. Fasting reduces the factors that may predispose one to diabetes. Reduced fat also means reduced calories. Resorting to pre-packaged meals from the frozen food aisle might not be the key to low fat. My recipes usually show the fat content for the meal, and I keep it as low as possible.

high protein: A meal with  20 grams of protein is high in protein. Many of my recipes exceed that number, so you might be eating 40+ grams of protein per day. We need to eat lots of protein on a Fast Day to maintain and build muscle mass. When your body faces calorie restriction, it begins to go into whatever energy is stored. Fat reserves go first. Hooray! As we age [any age past 35 years], we lose muscle. Lots of protein on a Fast Day can help to maintain that muscle. Exercise helps, too. If all you ate on a Fast Day were salads and vegetables, you would be losing out on the protein you need.

low carbohydrate: a meal with  33 g. carbohydrate or less is low in carbs.  This is not one of those faddish diets that dictates the elimination of entire food groups. Eating like that does not promote a healthy lifestyle. We need some carbs for energy, but not as many as most of us eat. Even on a Fast Day, some meals contain carbs but you will notice that rarely does the carb count for a meal exceed 33 g. When it does, it is because the carbs are high in protein, chick peas and kidney beans for example.

Examples: Chicken Provinçal:   270 cal     7.6 g fat    24.4 g protein      19.4 g carbs   Asparagus Soup     242 calories   10.7 fat    16.8 protein         33 carb                                       Tuna-Egg-Tomato Salad 248 cal   15.8 g. fat   23.4 g. protein    13.5 g. carbs  Stuffed Clams: 262 calories    7.4 g fat      26.1 g protein       12.4 g carbs                 Meze Meal      297 calories     10 g. fat       36 g protein        21.8 g carb                         Crab Cakes:     250 cal      4.7 g fat          24.0 g protein        14.2 g carbs      PowderMill Scramble: 247 calories      9.3 g fat    17.6 g protein      34.3 g carb                 Ham Omelette    291 calories        8.8 fat         15.9 pro         25.1 carb                 Oatmeal Pudding    295 calories     2.6 g. fat        12.1 g. protein   49.7 g. carb

If you want to know the nutritional value of foods you eat, try consulting this:          calorie king.com    This is where I look up all the food values of raw ingredients.

On Sundays and Wednesdays, I post recipes to help you to follow the Fast Lifestyle and to eat well on Mondays and Thursdays. Join Edmond, ‘Skinny’, ‘Longevity’, KEL, and Amy.  Be healthy.

Fun Food

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Food should be fun!  Eating should be a pleasure, not something to be endured.  With these meals, the flavor and fun are maximized while the calories, the fat, and the boredom are minimized.  Have some fun today.

Coddled Eggs      280 calories    6.3 g. fat        10 g. protein            16.6 g. carb

coddled egg:toast:grapes

one 2-oz egg                                                                                                                                                        1 ½ tsp grated Parmesan cheese                                                                                                 seasonings to taste = salt, pepper, herbs                                                                                                  ½ slice 70-cal bread                                                                                                                                          ¼ cup berries +  2 tsp plain nonfat yogurt                                                                                                   blackish coffee, blackish tea, or lemon and hot water                                                                         5-6 oz fruit smoothie or green smoothie or cider

Bring a small pan of water to a simmer. Use enough water to cover the egg coddler by 1” or to come ½ way up the custard cup. Spritz some cooking spray into an egg coddler or ramekin or custard cup. Break the egg into the coddler or ramekin, and add and salt/herbs to taste. IF USING A CODDLER: Screw on the lid of the coddler and lower it into the water. IF USING A CUSTARD CUP OR RAMEKIN: carefully place the custard cup into the water and adjust the water level so it comes up half-way.  Put the lid on the pot. Simmer 4 and 1/2 minutes then turn off the heat and leave the eggs in the water for about 3 minutes more. Toast the bread and  mix the fruit and yogurt. Pour your hot breverage, and the smoothie.

Felafel Pockets                               PBFalafel in pita w: veg salad

This preparation fills two pita pockets. One serving is 1 and ½ pockets. HINT: each serving of this meal is one and ½ pockets, so  save the other half for tomorrow’s lunch.                                                                                                                                                                    1 pita bread,  about 116 calories                                                                                                                6 falefel patties total, 3 per pita pocket                                                                                               1/2 cup vegetable salad    see following recipe                                                                                        Vegetable salad:  1/4 cup each of diced tomatoes, diced cucumbers, and diced bell peppers of any color; 1/2 tsp olive oil, 1 tsp vinegar; salt and pepper to taste

Warm the pita breads, if you wish.                                                                                                                                                                               Cut the pita breads into 2 equal pieces. Put 3 felafel patties into each pocket. Spoon the vegetable salad onto the sandwiches. Save the remaining vegetable salad for a garnish or an omelette another day.  Cut one of the filled pockets in half so that your serving is one and a half sandwiches. Pop it quickly [so you don’t eat it now!] into a plastic bag for tomorrow.  Now enjoy that felafel for this quick summer meal.

Fun With Falafel**

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After hearing for years about falafel as a street food in the Levant; and after trying some out of a box, I decided to try to make it myself.  Very easy!  You have probably noticed from previous posts that chickpeas are often an ingredient in a Fast meal. This is because of their high protein content and good taste.  Then next logical step is to turn them into the main course as felafel patties, which can be eaten in a number of different ways. The recipe that follows is from the old Hippie classic Moosewood Cookbook by Molly Katzen.  The recipe is easy to prepare and will set you up for several future meals. You could even double the recipe easily.

** I have seen this spelled various ways, but this is the version that I use.  If any readers can supply an ‘official, definitive’ spelling, that would be just fine.

Felafel, 1 batch:  762 calories     24.5 g. fat      40.3 g. protein      99.3 g. carbs          GF  PB           per patty:                30 cal                1.2 g. fat          1.6 g. protein       4 g. carbs

2 cups cooked chick peas   [Goya is a good brand.  You could start with dried chick peas but factor in the extra time needed to cook and reconstitute them]                                                 1.5 cloves garlic, crushed                                                                                                                                  ¼ cup celery, minced                                                                                                                                     ¼ c. scallions, sliced                                                                                                                                        1 egg                                                                                                                                                                    1.5 tsp tahini                                                                                                                                                         ½ t. cumin                    ½ t. tumeric           ¼ t. cayenne    each of these is an antioxidant       ¼ t. black pepper              1.5 t. salt

Combine everything in food processer until ingredients form a uniform paste. Scoop into a bowl and chill 1 hour. Form into balls on a silicone mat or parchment paper on a cookie sheet. I used a 1 Tbsp scoop and then flattened the patties. Bake at 400 degrees for 10-15 minutes. The patties should be heated through and have an outside ‘crust’ which is firm to the touch. There will be about 20 of them. Use now or cool and freeze for later use. [As street-food, these are fried which of course puts them out of the realm of healthy food.  By baking them, we make them useful for a Fast Lifestyle]

Watch for future posts for Fast Lifestyle menus using felafel patties.

National Holidays

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Tomorrow will be Labor Day, so let us not labor in the kitchen too much. Simple meals are the key to happiness if you are intent on enjoying your long weekend. In the Fasting Lifestyle, we can enjoy celebrations without blowing our diet.  We can eat  good food and still follow our Monday/Thursday plan of calorie restriction and healthy eating.

National Holiday French ToastNational Holiday French Toast

HINT: This recipe makes 4 [four] slices of French Toast. Prepare all 4, but put the other 2 in a bag in the freezer for a really fast breakfast later.                                                 4 slices 70-cal whole grain bread                                                                                                           one 2-oz egg                                                                                                                                                        2 Tbsp fat-free milk                                                                                                                                            2 oz strawberries, fresh or unsweetened frozen                                                                                      1 and 1/2 tsp maple syrup                                                                                                                           one 60-cal sausage I like Al Fresco brand sage breakfast links                                                         nearly black coffee or tea or lemon in hot water                                                                                  5-6 oz green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into shapes like maple leaves or large stars using a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’] Put the bread into a pan with a rim which is just big enough for the 4 bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup in a micro-waveable bowl. Mash the berries a bit

The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. Cook the sausage, too.  Microwave the berries and maple syrup enough to warm them, and spread onto the plated toast. Enjoy with the sausage, hot beverage of choice, and green smoothie. 

Bison Burger    293 calories                                                                              GF

bison burger, curried catsup, mushrooms, green beans, beets
one 4-oz bison patty [not beef. Venison is a good substitute if you have it]                          1 oz sliced mushrooms                                                                                                         1.5 tsp of catsup                                                                                                                          ½ cup green beans                                                                                                                    2 oz pickled beets
Sprinkle a small, hot skillet with Kosher salt.  Cook one 4 oz bison burger  on one side for about 3 minutes. Flip it and cook until done as well as you’d like.  Put on a plate to stay warm. Sides: Add some water to the pan and stir/ cook the mushrooms until soft.  Meanwhile cook the green beans until soft.  To serve, put the ketchup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good eating.  I enjoy sparkling water with Fast dinners.

New Beginnings

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When I was a teacher, the start of the school year always represented a new beginning.  Fresh faces in the chairs; changes made to the curriculum to improve it; a grand chance to be better than ever before. Now that I am retired, I can suggest that you take that philosophy and apply it to your style of eating. Even though swimsuit season is over, it is time to shed the pounds as you shed any ideas of nibbling your way into winter.

Laughing Herb Omelette 287 calories

Laughing Herb Om w: apple

++ 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      ++++ 1/2 section Vache Qui Rit [Laughing Cow] cheese   ++++ 1.5 Tbsp fresh herbs  ++++ 3 oz apple  ++++     ½ slice 70-calorie bread  ++++ Optional: 5-6 oz green smoothie or fruit smoothie or natural apple cider  ++++Optional:  blackish tea or blackish coffee ++

Whisk the eggs and herbs together. Take the cheese from the ‘fridge [HINT: keep it cold so that it will slice better] and slice it into as many thin slices as you can. Spritz a hot non-stick or cast iron pan with cooking oil and pour in the eggs/herbs. When the bottom begins to set, lay the cheese slices over half the surface of the eggs. Cook to your degree of doneness, fold and plate. Slice apple, toast bread, shake up the smoothie, pour your hot beverage and laugh along with that happy cow.

Beet & Bleu Cheese Salad             287 cal     9.5 g. protein                                                              When I see this on a menu, I leap at the chance to order it.

Beet & Bleu Cheese Salad

++ 2.5 oz beets, cooked, skinned, sliced or cubed, cooled  ++++ 11/4 oz bleu cheese, cubed or crumbled  ++++ 1.5 oz tomato, sliced or cubed  ++++  3.5 walnut halves [or use slivered almonds if you don’t eat walnuts]  ++++ 1 oz white beans, rinsed and drained if using canned  ++++ 2.5 c. salad greens  ++++ 3/4 tsp olive oil ++++ 3/4 tsp balsamic vinegar ++++ garnishes: pansy, chive, or nastursum flowers; scallions ++

Assemble and prep all vegetable ingredients. Whisk oil and vinegar in a wide bowl. Put greens in the bowl and toss. Place in serving bowl and arrange the other ingredients on top. Add a few garnishes. Voila! A beautiful meal.

Nice & Easy

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Still rushing around at the end of August?  This too shall pass. By eating healthy foods, you increase your energy. You know how you always wish for more time? By Fasting, you lengthen your life. Let’s eat some healthy food that won’t take much prep time.

Breakfast Casserole         271 calories       6.7 g. fat        13.9 g.protein               22.2 g. carbs This is my take on strata-type breakfasts. We find it to be very satisfying.Breakfast Casserolew: mixed fruit

½ slice of 70-cal. bread, cubed                                                                                                                one 2-oz egg                                                                                                                                                       1 oz minced low-fat ham                                                                                                                                  2 Tbsp skimmed milk or buttermilk                                                                            herbs/seasonings of your choice                                                                                                               ½ tsp prepared mustard, or more to taste                                                                                                       1/3 c. of mixed fruit                                                                                                                                          black-ish coffee or black tea, lemon in hot water                                                                                       5-6 oz green smoothie or fruit smoothie or natural cider.

 Spray a ramekin with non-stick spray. In a bowl mix the bread, egg, ham, milk, seasonings, and mustard. Stir ingredients together and pour into the ramekin. HINT: you could prep this the night before, cover the ramekin in plastic, and pop it in the ‘fridge for morning.  Bake at 350º for 18 minutes. While it is baking, prep the fruit, brew your beverage, and make your smoothie [or take it from ‘fridge if made last week]. 

Mussel Feast               290 cal                                GF    PB

Mussels with Vegetable PlateWe love mussels and eat them fresh all summer long. Frozen mussels are available year ’round in many stores and they are good for use with a sauce.

1 ¼ # mussels in shells = ½ quart                                                                                                             ½ cup water                                                                                                                                                              ¼ c white wine                                                                                                                                  flavorings for the mussel broth: celery, onion, rosemary, thyme, garlic                                                  1 ½ cup salad greens  OR Tired of salad? Prepare a plate of sliced cucumbers and tomato                                                                                                                                           ¼ oz feta cheese                                                                                                                                                ¾ tsp olive oil                                                                                                                                                   ¾ tsp lemon juice

Rinse the mussel shells in case they are muddy. Discard any mussels which are open and do not close when rapped gently on the counter. In a large sauce pan [provide room for an increase in volume as the mussel shells open] bring the water to a boil with the wine and flavorings. Add the mussels, put on the lid and cook the mussels for 10 minutes. With a long-handled spoon, stir so that the mussels from the bottom are now on top. Continue to cook for another few minutes, until all mussels are open. Discard any which refuse to. Dip out the mussels and place in the serving bowl. Strain the broth over all. In a salad bowl, place the oil and lemon juice. Whisk to form a dressing. Toss with the greens and plate with the feta topping. After you eat the mussels, drink the flavorful broth. Tastes like Summer to me.

More Familiar Food

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Busy?  Summer coming to an end; all those loose ends to tie up; no time to cook, let alone eat right. Oh, the heck with the diet and all the good intentions — just punt and eat junk food, right?  WRONG.  Here are the recipes you need for simple, familiar, healthy food. Busy lives demand a healthy body. Eat right. Stay the course.

Cheese Omelette       290 calories       11.3 fat      32.2 protein           46.8 Carb                                    GF if served with apple instead of toastCheese Omelette w: toast

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.                                                                  ¼ oz cheese such as Cheddar or Gruyere                                                                                                2 oz apple   OR 1/2 piece of 70-calorie whole grain bread                                                                         blackish coffee or blackish tea or lemon in hot water                                                                          5-6 oz green smoothie or fruit smoothie or natural apple cider

Whisk the eggs with seasonings to taste. Grate the cheese. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, sprinkle with cheese, fold and plate. Slice fruit, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving.

Cesar Salad:      263 calories          11.1 g. fat        36.4 g. protein            4 g. carb           GF Straight out of the Fast Diet book, with quantities changed a teensy bit.Cesar Salad

1 1/4oz Canadian bacon                                                                                                                                  3 oz chicken breast, left over from a roast or poach if raw                                                               2 c chopped romaine OR 2 c. mesclun [baby greens]                                                                                 1 T grated Parmesan                                                                                                                                        1 tsp olive oil                                                                                                                                                    ½ tsp lemon juice                                                                                                                                  Mexican oregano [Cesar Salad after all is of Mexican origin, not from Roman rulers]

Heat the bacon on a hot, ungreased griddle until it begins to brown. Remove and slice into strips. Cut chicken meat into strips or chunks, as you wish. Roughly chop or tear the romaine, if using. Whisk the oil and lemon juice in a salad bowl with the oregano. Add the lettuce and toss to coat with the dressing. Plate the greens and sprinkle with the Parmesan cheese. Arrange the meat on top of the greens.   Isn’t that a big meal?!

Both Sides Now

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You won’t find any ‘frozen flows of angel hair’ here — that was only in the Carol King song.  But here you will find menus from both sides of the Atlantic, from Mexico and France.  You will also find foods which will keep you healthy and guide you to a better weight.

Breakfast Burrito      291 calories       11.9 g. fat           18.7 g. protein           38 g. carbs   GF Inspired by breakfasts enjoyed at the Frontier Restaurant in Albuquerque, N.M., this has all the tastes of the Southwest in a low-calorie meal.breakfast burrito

one 6” corn tortilla, I like Ole brand which is widely available                                                      one 2-oz egg                                                                                                                                                                1 Tbsp roasted green chiles, available canned under the ‘Hatch’ brand or Old El Paso                 1 Tbsp carne adovada – this is boiled pork shoulder with hot spices. Make a batch and freeze it in small amounts or see if you can find it at a Mexican market.                                    Large pinch oregano, Mexican oregano if you can find it.                                                                 [Hot sauce to taste]                                                                                                                                          1 tsp cheddar cheese, finely grated                                                                                                              2 ¼ oz of apple                                                                                                                                                           5-6 oz fruit smoothie or green smoothie or natural apple cider.                                                                                   Black-ish coffee, black-ish tea, lemon in hot water

Whisk the egg with the chiles and carne. Heat a dry, well-seasoned cast iron pan and heat the tortilla until it is warm, soft, and just beginning to brown. Remove to a plate. Scramble the egg to your preference in a spritz of oil on your pan. Put the egg on top of the tortilla. Sprinkle the cheese on the egg and put it all in the toaster oven for about a minute. Douse with hot sauce if you wish, serve with the apple, smoothie, and hot beverage of your choice.

Salade Niçoise: 272 caloriesSalade Nicoise

HINT: If you plan ahead a bit, this meal goes together in minutes. A few days before, eat a meal of baked or grilled salmon and green beans. Prepare 3 oz more salmon than you’ll need for that meal and save it for this meal. Cooked salmon freezes well, just leave enough time to thaw it thoroughly. Also cook an extra bit of green beans and save them in the ‘fridge.

1 tsp white wine vinegar                                                                                                                               1.5 tsp olive oil                                                                                                                                                      3 oz green beans, cooked and cooled                                                                                                                                                 3 leaves of romain, medium-sized                                                                                                              2 black olives                                                                                                                                                      ½ hard-boiled egg                                                                                                                                        5 cherry tomatoes

Whisk the oil and vinegar in a wide shallow bowl. Add the beans and turn them to coat with dressing. Remove to another plate. Coarsely chop the lettuce and toss with dressing. Place the salmon in the center of the lettuce. Surround it with the remaining ingredients. A wonderful meal in no time flat.

Familiar Food

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There are lots of recipes and menus which are exotic and wonderful.  But sometimes we long for the familiar and wonderful. Today we will revisit some old favorites which are nutritious, healthy, and fun to eat.

Ham Omelette     291 calories     8.8 fat      15.9 pro           25.1 carb       GFHam omelette w: cider + apple

3 small 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                                                                                                                      2 oz of melon or 1.5 oz apple                                                                                                               blackish coffee or blackish tea or lemon with hot water                                                                   5-6 oz green or fruit smoothie or natural apple cider

Chop the ham, slice the fruit, brew your hot beverage. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. When the bottom begins to set, distribute the ham over half of the eggs. Fold the omelette and cook to your favorite degree of doneness. Shake up the smoothie, pour your beverages, and you are off to a good start to your day.

Pizza with Vegetable Topping:

Another winner from the Fast Diet book. PizzaThe pizza shells are either whole grain wraps or corn tortillas. BE CAREFUL about the calorie and fat content when shopping! I get Herdez 8″ whole wheat fajita style tortillas. Each has 170 cal and 5 gm protein. Each person gets ONE of these pizzas. OR you could get Ole brand 6″ corn tortillas. Each of those has 65 cal and each person gets THREE AND a HALF pizzas.

1 whole wheat/ whole grain tortilla at 170-cal [per person]                                                                                 1-2 Tbsp tomato puree [NOT tomato paste] HINT: buy a can of puree and freeze in small portions                                                                                                                                               1 oz mozzerella, grated                                                                                                                                  ½ oz mushrooms, chopped or sliced                                                                                                          1 ½ oz red pepper, cooked and chopped                                                                                                    1 oz spinach, steamed, squeezed and chopped                                                                                       1 Tbsp red onion, chopped

Set the oven at 400. Place the tortilla on an ungreased baking sheet.

Put dollops of tomato purée on each tortilla and spread it around. Toss together mozzarella, mushrooms, red pepper, spinach, and onion. HINT: Sometimes I measure, cook, and chop all the veg and put them in a bag in the freezer to save time on a FAST day. Divide the mixture among the tortillas and bake for 5-10 mins at 400.