Author: me

Let Me Entertain You… Dinner Version.

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What would you serve if you had to have guests for dinner on a Fast Day???  One choice would be to transfer your fasting until tomorrow. But if you have long-term visitors and you don’t want to skip the Fast, here’s what we have done. [Remember, you can always pull out the stops on the following day, since we Fast only two days a week.]

Since most of our friends know that we are proponents of the Fast Diet, I ask them if they would like to see what a fast diet is all about. Sometimes they say ‘yes’ and then they dine along with us.   We have served Steamed Mussels in wine broth [March 22]Mussels with Vegetable Plate or Shepherd’s Salad [March 15] as dinners for non-Fasting friends.  These pleasing meals are rich and flavorful and can convince people that ‘fasting’ isn’t the same as ‘starving’. Go out with them for a long walk or drive during the middle of the day and come home ready for dinner.

What if your guests do not wish to fast or have health issues which prevent it? Then serve one of your favorites, say Crab Cakes [March 1] or Greek Chicken Salad [March 25] Greek Chicken Saladand for the guests, serve some boiled parleyed potatoes or rolls on the side.  Put out a plate of cookies for dessert and leave the room while they eat them.  I did that once, explaining that I did not have the fortitude to watch the guests eat the cookies!  At lunch time, send your house guests out for lunch at a local favorite, or serve them a soup such as Cream of Asparagus asparagus soup[April 1] or Baked Bean [April 22], which you might have in the freezer. Your guests will be happy and well-fed, while you can stay true to your Fasting Lifestyle.  The best of both worlds.

Monday is a good day to start new behaviors.

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Why not start Fasting this Monday? You have been waffling for a while, wondering if you could do it, or should do it.. So try it for a day — just one day.  See if you like the food; see how it feels; see how you feel the next day. Try it on for size tomorrow!

Oatmeal Pudding                 301 K                                                                                                                                 A riff on a recipe found in Marion Cunningham’s Breakfast Book, this can easily be prepared the night before. NB: THIS MAKES ENOUGH FOR TWO PERSONS OR 2 MEALS  

oatmeal-cottage cheese pudding ½ cup oatmeal, cooked in 1 cup water                                                                                                                         2 tsp maple syrup                                                                                                                                                                ½ cup fat-free cottage cheese                                                                                                                                      pinch of nutmeg or cinnamon                                                                                                              …………………………….                                                                                                                                                                 2 Tbsp. blueberries [fresh or frozen] per serving                                                                                                     2 ½ oz of apple per serving                                                                                                                                                    5-6 oz fruit smoothie or natural apple cider                                                                                                 blackish coffee or blackish tea or lemon in hot water

Cook the oatmeal in the water. Take off the heat and stir in the maple syrup and nutmeg. While it is still a little warm, stir in the cottage cheese. Let sit to cool. HINT: I did this part the night before while cleaning up after dinner. If making one portion, pour half of the pudding into a freezer container and top with 2 Tbsp blueberries. Freeze it. HINT: make the entire batch, eat half of it today and freeze the rest for a really simple to prepare breakfast. With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin. Nuke it for a minute to heat through – longer than that and it will bubble over. Serve with the apple, fruit smoothie, and hot beverage for a hearty, healthy meal.

Soup of the evening.

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Soup is a fine thing to have for dinner, whether Fasting or not.  Easy to prepare, soup recipes make more than one night’s portion, so you have quick meals in reserve. In the past I have shown you Chicken Noodle Soup on January 18, Venison Chili on March 4, and Cream of Asparagus Soup on April 1.  Today we will expand our repertoire. If you wish to serve a soup of your own on a Fast Day, just be sure that it is high [10 or more grams] in protein and while being low in fat and carbs.  Protein in soup can be raised by adding canned beans or chicken or shrimp.

Baked Bean Soup     285 cal.      3.5 g. fat      11.7 g. protein       44.6 g. carbs.            This classic is from Fannie Farmer cookbook and it sure hits the spot. Super easy to prepare. OK, the carb count is high, but look how low the fat is! And baked beans are good for you! HINT: This recipe makes enough for 2 [two] meals. Dine with a friend or freeze the remainder for another quick meal.

baked bean soup w: grapes & caulifower1 cup baked beans, canned    HINT: since a can of beans contains about 2 cups of beans, you could easily double this recipe to create more leftovers in the freezer for almost instant dinners.                                                                                                                                           1/8” slice onion, chopped                                                                                                                                                     1 stalk celery, chopped roughly                                                                                                               ¾ cup canned or stewed tomatoes                                                                                                                                    1 ½ cup brown stock/beef stock                                                                                                                                  dash hot sauce   [optional]                                                                                                     salt & pepper                                                                                                                                                                          2 lemon slices                                                                                                                                                                     1/2 hard boiled egg, sliced

Simmer beans, onion, celery, and tomatoes in a covered pan for 30 minutes or until celery is soft. Add brown stock, hot sauce, salt, and pepper and heat through. Run it all through the blender or food processer. Serve with lemon slices and egg slices as a garnish. Fast, easy, inexpensive, good.  I put a few grapes on the side for sweetness and two florets of raw cauliflower for crunch. Both optional.

Sun-Kissed Meals

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As the Northern Hemisphere tilts more toward the sun, I offer you some meals that make me think sunny thoughts. The breakfast is a favorite worthy of repetition, while the dinner is a new offering. The crummy formatting is courtesy of WordPress.

 Shirred Egg                 284 K          8.4 g fat           12.25 g protein            25.2 g carbs                                                                                                    Peter says, “This is my favorite FAST breakfast!”  [He says that about the Dutch Breakfast, too.]

One 2-oz egg,                                                                                                                                        Shirred Egg                                    1 Tbsp half&half                                                                                                                                                                  1/2 Tbsp Parmesan cheese                                                                                                                                            half a slice of toast made from 70-cal bread, such as Nature’s Own multigrain                                           2 oz apples                                                        5-6 oz fruit smoothie or natural apple cider                                                              your hot beverage of choice, nearly black

Toast the bread and keep warm in a folded tea towel.  Heat the toaster oven to 325º.  Spray a ramekin with oil or cooking spray.  Crack the egg into the ramekin.  Top with half & half, then the cheese.  Add salt/pepper/herbs to taste.  Bake for 12-15 minutes, then let sit 2-3 mins.  Meanwhile, brew the hot beverage, prep the fruit, plate the toast, take the previously-prepared smoothie from the ‘fridge, and away you go to a delicious meal.                                                                                                          

Pomelo-Shrimp Salad:       259 cal         5.9 fat         22.5 protein            26.6 carb

The pomelos were ripe in our son and daughter-in-law’s garden, so I used some to make this meal.  The recipe is from Hot, Sour, Salty, Sweet by Jeffrey Alford and Naomi Duguid.  If you can’t find pomelos, use grapefruit instead. I’ll be perfectly honest: although I enjoyed this meal and found it to be delicious, my chief taster thought it was bitter. Some people are more sensitive to certain tastes than others.

pomelo-shrimp salad w: chips + romaine1 Tbsp fish sauce                                                                                                                       1.5 Tbsp lime juice                                                                                                                        1.5-2 tsp brown sugar                                                                                                              1 cup pomelo segments                                                                                                         1.5 tsp coconut, dried, unsweetened                                                                                  1/4 oz dry roasted peanuts, chopped                                                                                   2 Tsp chopped  shallot                                                                                                             1/2 cup fresh mint                                                                                                                   1/4 tsp Thai chile sauce                                                                                                           3 oz shrimp, cleaned — I used tiny cold water shrimp                                                                                                                             1 large leaf romaine lettuce                                                                                             chopped scallion

Mix the fish sauce, lime juice and brown sugar in an oven-proof bowl. Add the shrimp and let marinate. Toast the coconut in a dry skillet until just beginning to brown. Peel and segment the pomelo/grapefruit and remove pulp from the membranes.   Put the shrimp and marinade into the microwave and heat until cooked. Gently combine the shrimp, marinade, pomelo, coconut, peanuts, shallot, mint, and chile sauce in a wide bowl. Put the lettuce leaf on the plate and fill it with the salad.  Top with chopped scallion.  In the photo, you see some colorful chips. Those are veggie chips by Terra  which add a nice crunch and a few more calories to the meal. Omit if you wish, but do not substitute potato chips!

Forests and Pastures

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I am a fan of foraging. In the summer we pick wild mushrooms in the woods. They are frozen to eat year ’round. Of course they find their way into omelettes on Thursdays. Sicilian shepherds, I’m told, forage for wild greens to make this salad. You can forage in the garden for greens and herbs and flowers.

Mushroom Omelette     291 calories         7.5 g. fat         10.3 g. protein              7.0 g. carbs        1½ 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.                                                                    ½ oz mushrooms:                                                                                                                                         ½ tsp grated Parmesan cheese                                                                                                                    mushroom omelette, apples1.5 oz apple [or 2.25 oz melon or 1.2 oz grapes]

Chop or slice the mushrooms and saute with a little water in a skillet.  Remove and set aside. Now whisk the 1.5 eggs with seasonings to taste. Pour into a heated skillet sprayed with non-stick cooking spray. Cook, tipping the pan and lifting the cooked eggs until the bottom is set but the top is still moist. Top with the mushrooms and cheese. Fold the eggs and plate. Serve with fruit, plus your beverage and fruit Smoothie. You are off to a good start.

Shepherds’ Salad      275 cal       15 g. fat        13.2 g protein         23.6 g carbs      Gluten Free  This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table.  I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette made with 1 tsp oil, ¾ tsp red wine vinegar, and fresh herbsshepherd's salad.

½ oz salami                                                                                                                                                    ½ c white beans                                                                                                                                         2.5 cups [3.5 oz] lettuce                                                                                                                                 1 oz mozzerella                                                                                                                                              2″ celery, sliced thinly on the diagonal                                                                                                      1 radish, thinly sliced                                                                                                                                  2 tsp of boiled dressing

For the dressing: put 3 Tbsp olive oil, 4” rosemary, and 6 sage leaves in a pan and simmer for 5-10 minutes. Add 4 smashed cloves garlic and a pinch of hot pepper flakes. Stir for a few seconds. Add ½ cup red wine vinegar and boil down the whole recipe to 1/3 cup. Strain and cool. For this dinner, you will need 2 tsp/ serving. Put the remainder in a jar and store to use anytime.

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Hearty and delicious, even if you didn’t have to forage for it yourself.

Old Favorites

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Yesterday we observed the 2-year anniversary of our Fasting Lifestyle!  Status: 47 pounds lost between us; cholesterol down; triglycerides down; HDL up.  I call those good results!  This is why we will continue to be following the Fast Lifestyle twice a week for the next 2 years and more years after that.  Join us and let me know what your results are.  Let’s celebrate with some old favorites.

Sorry about the formatting errors. I blame the website, since it looks great in my draft and then gets all messed up when I preview it.

Breakfast Casserole    271 calories   6.7 g. fat    13.9 g. protein     22 g. carbs    This is my take on strata-type breakfasts. We find it to be very satisfying.Breakfast Casserole w: 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                                                                                                                                                           1/3 c. of mixed fruit                                                                                                                                                                     black-ish coffee or black-ish tea, lemon in hot water                                                                                                              5-6 oz fruit smoothie or natural apple 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]. 

Baked Fish with Cheese   270 calories          Another winner from the Fast Diet book.  When we began this lifestyle, we ate our way through the suggested menus.  We have enjoyed this ever since.Fish baked with Cheese6 oz firm white fish fillets such as haddock or tilapia                                                                               1/2 oz cheddar cheese, grated                                                                                                                                3 oz broccoli                                                                                                                                                                  1 oz parsnips, sliced  into coins                                                                                                                               1 cup salad greens                                                                                                                                                            ½ tsp lemon juice                                                                                                                                                           1/2 tsp olive oil                                                                                                                                                                   1/2 tsp low-fat mayonnaise

Heat the oven to 400. Put the fish in an oven-proof dish which has been lightly smeared with olive oil. Sprinkle the cheese on top. Bake for 10 minutes. Meanwhile, cook the broccoli + parsnips. Whisk the juice, oil, and mayo in a salad bowl. Add the lettuce and some fresh or dried herbs. Toss the salad. How easy it is to be healthy!

After Easter Come Sunny Days….

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“After Easter come sunny days that will melt all the snow.” So says an Austrian walking song that I used to yodel to my students. After Easter also come left-overs and regrets for having eaten so much. Today we have a breakfast to use some of the left-overs and a dinner that is simple comfort food. And the calories are low, so the course of the Fast lifestyle will be re-corrected.  As for melting the snow….. we’ll see.

After Easter Breakfast   296 calories     8.9 g. fat    16.1 g. protein     18.6 g. carbs                            Easter BreakfastIt occurred to me that hard boiled eggs and ham have the makings of a quick breakfast. Throw in some mini-popovers, and it kicks it up to yummy.

1 hardboiled 2-oz egg                                                                                                                                             3/4 oz roasted ham                                                                                                                                                1/4 cup Yorkshire pudding batter HINT: This is part of the batter used in Toad in the Hole from March 25. Take the batter out of the freezer the night before to thaw.                                                                                                     one pinch Herbes de Province or thyme/basil                                                                                               1/4 cup mixed berries  — I used blueberries and cut-up strawberries from the freezer                                                                                                                                         1 mint leaf, optional                                                                                                                                                                5-6 oz  fruit smoothie [March 15] pull the ‘kit’ from freezer [last night] or shake the jar left over from last breakfast                                                                                                                                                         blackish coffee or tea or lemon & hot water

Heat the toaster oven to 400º.  Whisk the thawed pudding batter with the herbs. Spray 2 holes of a mini-muffin pan with oil. Pour the batter into the pan and bake when oven is hot. Bake for around 12 minutes. Meanwhile, warm the ham in a non-stick skillet. Chop the mint leaves and mix with the berries.  Prepare the smoothie, brew the beverage. Use the nice china and enjoy your Easter repeat.

Tuna Melt              274 calories            10.9 g. fat      24.7 g. protein       22.2 g. carbs                           Nothing like a little comfort food after a busy weekend.

1 slice 70-cal. bread                                                                                                         Tuna melt                                                                                                                                                                                                                  1/2 of a 5-0z can of white-meat tuna, drained                                                                                                  1 Tbsp onion, finely chopped                                                                                                                                   1 Tbsp celery, finely chopped                                                                                                                               1 pinch celery seed, salt, pepper                                                                                                                                                     1 and 1/2 tsp low fat mayonnaise                                                                                                                          1 slice Swiss cheese, the deli kind                                                                                                                       1/2 cup romaine lettuce, shredded                                                                                                                         1/2 tsp lemon juice & 1/2 tsp olive oil

Combine the tuna, onion, celery, celery seed, and mayo as you would for tuna salad. Toast the bread. Spread the tuna mixture over the bread and top it with the cheese. Toast or broil until cheese is melting.  In a wide bowl, whisk the oil and lemon. Toss the lettuce with the dressing and relax while you dine.

Green Eggs & Lamb

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The week after Easter see us still using up leftovers. You too?  My husband has been preparing ‘green eggs and ham’ ever since the boys were little. It still tastes good on a Fast Day. And if instead your holiday meal featured lamb, use the left-overs for a Moroccan-inspired meal.

Green Eggs & Ham     295 calories         8.8 g. fat         16 g. protein       26 g. carbs                         1½ 2-oz eggs  HINT: if serving one person, crack 3 2-oz eggs into a bowl or glass measuring cup.  Whisk the eggs vigorously and pour their volume into a lidded jar for next week.                                                                                                                                            ½ oz ham, ground or finely chopped                                                                      Green eggs & Ham                                         1 green onion, white and green parts chopped                                                                                                   1½ oz of apple or ½ cup berries    NB: did you know that ‘Northern fruits’ are healthier than tropicals?  Andrew Weil said that.                                                        black or nearly-black coffee or tea or lemon in hot water                                                                      natural apple cider or 5-6 oz fruit smoothie                                                                                                                         

Whisk the eggs with salt and pepper to taste. Pour into a medium-hot pan spritzed with cooking oil.  When the bottom of eggs begin to set, sprinkle the ham and scallion on the eggs and scramble to taste. Plate with fruit, pour the smoothie  brew the beverage, and “Eat them, eat them — here they are!” Thanks, Dr. Seuss!

Moroccan Lamb         277 calories         10.7 g. fat       18 g. protein     30.6 g. carbs Mint, cumin, and cilantro will make your meal taste like a trip to Marrakesh.

Moroccan Lamb3 oz roasted leg of lamb                                            ½ cup peas                                                               pinch or two mint or cilantro                                     1/3 cup canned white beans, drained + rinsed      HINT: freeze the remainder of the can of beans for a later use                                         pinch or two Moroccan seasoning or ground cumin                                                                          mint tea

Gently warm the meat by steaming or microwaving. Cook the peas, drain, and season with the herbs.  Heat the beans with the seasoning to taste. Add salt/pepper to taste. To complete the flavors, serve with mint tea — iced or hot.  After a long day shopping at the ‘casbah,’ this is a quick and easy meal.

No Fooling!

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Oh my, it must be April Fools Day.  But I’m not kidding: when you eat the scrambled eggs with smoked salmon and and asparagus soup for dinner, you will wonder if you really are on a diet.

PowderMill Scramble  247 calories      9.3 g fat     17.6 g protein 34.3 g carbs     PB  GF                                           This recipe is straight out of Jerry Willis’  “Powder Mill Pond Restaurant” where it was a favorite. Alas, brunch is not served at Jerry’s Marzano’s Trattoria , but you can enjoy this at home.

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.                                            ½ oz smoked salmon, flaked into pieces                                                                                                                                                        1 Tbsp chopped chives or scallion greens                    1 clementine OR 2 oz apple per person                                                                                                                      5-6 oz fruit smoothie or pure apple cider                   black coffee, black tea

Whisk the eggs [salt and pepper may not be needed depending on the seasoning of your salmon]. Pour into a pan which has been sprayed briefly with cooking spray. Before the eggs set, add the salmon and scallions. Scramble to taste. Brew your beverage and take the previously-made smoothie from ‘fridge. Plate with fruit of choice.

Cream of Asparagus Soup  242 calories 10.7 fat 16.8 protein 33 carb            This fabulous soup is from Salute to Healthy Cooking and we have been loving it for years. Despite its rich taste, it is very low in calories and fat.  HINT: The recipe makes enough for 6 servings. It freezes very well for easy meals later.  I serve it here with Fin Crisp crackers covered with melted cheese. If you want to eliminate them, go ahead.

1½ pounds fresh asparagus         ½ cup onion, roughly chopped                                                                              asparagus soup                                           5 cups chicken stock                                                 1 cup potato, cut in 1″ dice                                       4 oz raw chicken breast, cut in 4 pieces            salt & pepper to taste                                                    4 slices Finn Crisp multigrain crackers           1½ oz Swiss cheese = 1 deli slice                           1½ tsp Boursin cheese

Snap off the woody ends of the asparagus and cut spears roughly in half. Pour the chicken stock into a sauce pan. Add the onion and asparagus. Place the chicken on top of the vegetables so that it will steam/poach while the asparagus is cooking. Bring the liquid to a simmer and put on a lid. Remove the chicken when it is cooked and put it in the blender. When the vegetables are cooked, remove them and put in the blender. Cook the potato in the pot and cook until soft. Pour the stock and the potatoes into the blender with evrything else. Blend until smooth. Return to the pan and season to taste. Cool and divide into 3 portions [or 6 portions if you are serving one] for the freezer.

To serve, thaw the soup and warm it gently. Adjust seasonings.  After the soup is in the bowl, spoon the Boursin cheese on top. Cut the slice of cheese into 4 strips, 4” x 2”, and put a portion on each cracker. Warm in the oven until cheese melts. Delicious taste of Spring.

West Meets East

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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.

One can go around the world by sampling different cuisines while never leaving your own kitchen. Today, we start in Northern Europe, where oats grow better than wheat. And we end the day in Korea, eating pancakes with shrimp.  Feel like a world traveler yet?

oatmeal-cottage cheese pudding

Blueberry-Oatmeal Pudding      301 calories                  Another fine recipe ‘inspired’ by Marion Cunningham’s The Breakfast Book. Well, actually I used only a few of her ingredients. Those of you who like oatmeal must try this. HINT: the recipe makes enough for two meals. One to eat now, one to freeze for another morning.

1/2  cup oatmeal, cooked in 1 cup water                                       2 tsp maple syrup [the REAL stuff, please]                                 1/2 cup nonfat cottage cheese                                                 pinch of cinnamon or nutmeg                                                         2 Tbsp blueberries [fresh or frozen] per serving                         2.5 oz of apple per person                                                                 5-6 oz fruit smoothie or natural apple cider                                                                                           blackish coffee or blackish tea or lemon in hot water

Cook the oatmeal in the water.  Take off heat and stir in the maple syrup.  Let cool a bit.  While it is still warm, stir in the cottage cheese. Let sit until cool. HINT: I did this part the night before while cleaning up after dinner.  If making one portion, pour half of the pudding in a freezer container and top with 2 Tbsp blueberries. Freeze it.  HINT: Make the entire batch. Eat half of it today and freeze the rest for a really simple-to-prepare breakfast later.  With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin.  Nuke it for a minute to heat through — longer than that and it will bubble over. Serve with the apple slices, fruit smoothie, and hot beverage for a hearty, healthy, yummy meal.

Korean Shrimp Pancakes 290 cal 8.5 g. fat 15.35 g. protein 35 g. carbs PB Adapted from Rush Hour Cookbook, this is enough to serve TWO people.

2 oz egg white two 2-oz eggs 1 cup flour 1/4 pound shrimp 2 green onions = 1 Tbsp green parts, 2 Tbsp white parts ¾ cup zucchini, julienned 2/3 cup carrot, julienned ½ c water 1 Tbsp soy sauce oil to spray on the pan

Thaw the shrimp in a bowl, retaining the thawing liquid. Poach the shrimp in the liquid until just cooked. Remove shrimp and chop. Put the green onions, zucchini and carrots in the liquid, adding water if needed. Steam the veg until they are softening — note that the carrot will take longer. Reserve the cooked veg. Beat the eggs and egg white together. Add the flour, ½ cup water, soy sauce and whisk together. Add the shrimp and vegetables. Stir to combine. Heat a nonstick pan until medium hot. Add a spray of oil if needed. Scoop up the batter by using a 1/4 cup measures being sure to include shrimp, vegetables, and batter each time. Pour into the pan while tipping the pan to spread the batter a little. Let cook until browned on one side, then flip over. Batter should make 3 pancakes. Stack the cooked pancakes and cut in wedges to serve.