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.

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

++ 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.

++ 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.

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.

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

We 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.

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.

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 calories

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.

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       GF

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. The 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.

Been on vacation but wish it hadn’t ended?  Haven’t gotten away yet?  At least you can eat as if you were somewhere else!  The breakfast is from the Basque Region of southwestern France. The dinner is from China. Feast, dream, be healthy.

Basquaise Omelette: 283 calories

This recipe,  comes to us from Saulte to Healthy Cooking, published by the French Culinary Institute. Wonderful book from which we cook all year long. Note that this is a baked omelette, so the method is a little different. Faites bien attention.

3 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                                                                  3 Tbsp tomato sauce, such as Hunt’s                                                                                                            2 Tbsp bell pepper, chopped                                                                                                                              ½ clove garlic or pinch granulated garlic                                                                                                2 tsp parsley, chopped                                                                                                                                    1 ½ tsp Parmesan cheese, grated                                                                                                                 3 oz apple or 4.5 oz melon                                                                                                                            5-6 oz fruit smoothie or green smoothie or natural apple cider                                             blackish coffee or blackish tea or lemon in hot water     

Heat the oven broiler. In an oven-safe skillet, put the tomato sauce, peppers, garlic, parsley, and 2 Tbsp water. Cook gently until the veg are soft and the water is evaporated. Remove from pan. Add a spritz of non-stick spray and heat the pan. Whisk the eggs with 2/3 of the tomato mixture and pour into the pan. As the eggs cook, gently lift the edge of the eggs and let uncooked egg flow underneath. Do not flip or fold the eggs. Top the eggs with the cheese and put the skillet under the broiler to finish cooking. Prepare the fruit and beverages. Slide the omelette onto the plate and top it with the remaining tomato/pepper mixture.

Shrimp Stir-fry with Soba Noodles: 275 calories                                                                          The back of a bag of udon noodles supplied this recipe and then I adapted it.

1 oz of dry soba [or udon] noodles                                                                                                          3 oz raw shrimp, cut in half across the body OR 2 oz chicken breast                                               2 oz carrot, peeled and sliced into coins                                                                                                           1½ oz green cabbage, chopped                                                                                                                 1 oz onion, sliced or chopped                                                                                                                    1 1/2 tsp soy sauce.                1 tsp olive oil            1 oz chopped green onion [or a Tbsp steamed chopped broccoli]

Cook noodles in a quart of water about 4 minutes. Drain and set aside. Meanwhile, shell the shrimp and cut in half crosswise.  Peel the carrots and slice.  in a cast iron pan or wok. Add the carrot, cabbage, and onion and stir-fry for 3 minutes. Add the shrimp and any liquid and cook one minute more. Toss the cooked noodles into the pan and mix to warm them. Add , salt, pepper, and soy sauce. Toss to mix ingredients.  If you think this sounds complicated and long, I did it in 25 minutes and that included peeling carrots and cleaning shrimp. Satisfying and good to eat.  If you don’t like shrimp, substitute just under 2 oz sliced chicken breast.