Diet recipes that work

Smo-o-o-oth

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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.

Lots of people think that smoothies are a good thing, but they can be fat traps. Even Michael Mosley advises against drinking them on Fast Days. He does offer a smoothie recipe in his Fast Diet book, and that is where this post begins: a smoothie to drink as part of a good breakfast instead of OJ and then a full-meal smoothie for those who like to sip their breakfast on the go.

Smoothie kits

M&M’s Fruit Smoothie:    91 calories    0.4 g fat 3.5 g fiber    4 g protein    16 g carbs [13.7 g Complex] 131 mg Calcium   PB GF     This is from the Fast Diet book by Michael Mosley and Mimi Sheridan. We make this because we want our Fast Day menus to be similar to our Slow Day menus and we have been accustomed to a juice smoothie for years. This gives us that but with more protein, probiotics, and some dairy.    NB: This recipe makes enough for 2 [two] smoothies.    HINT: I make up ‘smoothie kits’ in advance and keep them in the freezer. The night before a Fast Day, I put one of the kits on the counter to thaw for breakfast. Much simpler.  Two kits are shown above — enough for 4 servings.                                                                                                              3 oz banana [this is approximately 6″ of banana, which I measure]                                                      7 one-inch strawberries, stemmed [these may be fresh or frozen]                              ½ cup fat-free plain yogurt [I like to use Stonyfield Farm brand]                                                         ~10 ice cubes                                                    

Put ingredients in blender [or use an immersion wand] along with a large handful of ice cubes. Start at low speed while the ice breaks up and the fruit breaks down, then turn up to high for about 10 seconds. The mixture should have the consistency of a thin milkshake. If it is too thick, add water. HINT: Since this makes enough for two servings, if you are serving one, put the remainder in a jar with a lid into the ‘fridge for next Fast Day. Shake the jar before serving.

Flax Seed Breakfast Smoothie: 331 calories  9.3 g fat  12.1 g protein  44 g carbs   PB GF        To be perfectly honest, I have never tried this recipe.  I wanted to see how the numbers would work out. The goal was to make a high-protein shake, with fruit and probiotics from yogurt but low in fat. And it should fit within the 300 calorie/meal limit.  You might wonder why you couldn’t just drink all of the fruit smoothie shown above…. The answer is the low protein. This shake has a lot more protein, which you need for a Fast Day.

1 cup almond milk                                                                                                                                                   ½ cup plain, nonfat yogurt                                                                                                                                  2 Tbsp flax seed [2/3 oz]     honestly, I’ve never eaten/cooked with flax seed.                                          1 cup sliced strawberries [about 5.5 oz]                                                                                                             3 oz banana                                                                                                                                                           ~10 or more ice cubes

Put the fruit, flax, ice, and yogurt in your favorite blending device.  Run it on low speed to break the ice and fruit. Add the milk and raise the speed to high for about 10 seconds.

Please note the calorie count! If you were to consume this for breakfast, your dinner would have to have a low calorie count. I would suggest Cesar Salad [Mar 11] or Crab Cakes [Mar 1] or Baked White Fish [Jan 11] or Beans & Franks [Jan 28]. I would also ask you to note the high Carb content of this recipe. If Carbs matter to you, skip this one.

Think About Summer

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Yup, although it is still winter and Spring won’t arrive for another 2 weeks, it is time to think about summer.  These recipes will evoke warm weather and easy living, when we can mix fresh herbs in the eggs and a Cesar Salad makes a perfect dinner. Don’t you yearn to wear a different wardrobe that will show off the slimmer you? Time to work on that through the Fast Diet. The Stark family focuses on the coming of Winter, but I think you should remember that Summer will come and you want to be ready.

Herb Scrambled Eggs     279 calories   7.9 g. fat     18.2 g. protein     23.7 g. carbs

Herb Scrambled Eggs copy1.5 eggs  HINT: if you are serving one person, crack 3 two-oz eggs into a large measuring cup. Whisk the eggs like crazy and measure half of the volume into a jar to put in the ‘fridge for next week.                            1 Tbsp fresh herbs, chopped: chives, oregano, rosemary, thyme, parsley…          salt & pepper to taste                                 ½  piece of whole-grain 70-cal bread [I like Nature’s Own brand]                                    1.5 oz grapes OR 2 oz apple OR 2 oz melon                                                                      5-6 oz natural apple cider or fruit smoothie

  hot beverage of choice: blackish coffee or tea, lemon in hot water, Cambric Tea

Whisk the eggs with salt & pepper and pour into a hot pan spritzed with cooking oil or non-stick spray. When bottom of eggs are set, sprinkle the herbs over them, fold over, and plate. Toast the bread, brew the beverage, shake the smoothie [if saved from a previous batch], and you are off to a good start.

Cesar Salad:   263 calories     11.1 g. fat     36.4 g. protein     4.0 g. carbs

This is from Michael Mosley’s Fast Diet book. We have eaten this early since the early days of our Fast Lifestyle and love it.  Lots of flavor and lots of food. Thanks, Mimi and Michael!

1.25 oz Canadian bacon [that’s ‘back bacon’ to Commonwealth member readers]                    3 oz chicken breast: left over from a roast or poach the meal if it is raw.                    2 cups romaine leavCesar Salades, chopped or 2 cups mesclun [baby greens]                                 1 Tbsp grated Parmesan cheese                    1 tsp olive oil                                                ½ tsp lemon juice                                         big pinch 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 from pan and cut into strips. Cut chicken meat into strips or chunks, as you wish. Coarsely chop the romaine, if using.  Whisk the oil & lemon juice in a salad bowl. Crush the oregano in your hands and add it too. Toss the greens with the dressing and plate your greens. Top with grated cheese. Arrange the meat on top.

Hearty yet slimming…

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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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle. 

How nice it is to eat a satisfying, filling meal and still know that you will weigh less tomorrow! Fasting doesn’t mean that you have to eat meager portions of boring food. Fasting does mean that your food choices will be high in protein and low in carbs and fat. The lower calories-per-day give your body a chance to recover from your usual fast-paced life — this is good, like catching your breath after a long run. Fasting two days each week really works!

Our meals are a classic ham omelette and chili con carne with a twist — this one is made with venison.

Ham ScrOmelette:  145 calories… 7.6 g fat… 0.7 g fiber… 12 g protein… 5 g carb… 45 mg Calcium…  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB  GF Here’s another classic of the breakfast table.

++ 1½ 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. ++++ ½ oz ground or chopped 3%-fat ham ++++ 1.5 oz melon or 1.5 oz apple ++++ herbs to taste ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++  Optional: 5 oz fruit smoothie or  berry-yogurt smoothie [88 calories] ++

Chop the ham, slice the fruit, prep your 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. {OR warm the ham briefly in the hot pan, pour in the whisked eggs and scramble together until cooked.] Fold the omelette and cook to your favorite degree of doneness. Pour your beverages, and you are off to a good start to your day.

Venison Chili:   297 calories… 5 g. fat… 35.8 g. protein…. 55 g. carbs….      PB GF  This recipe is wonderfully simple and good to eat. My mother made this with ground beef.  I have swapped in venison which is much lower in fat and calories.   HINT: this recipe makes enough for 2 meals, so invite a friend or divide it in two and freeze the rest for a quick Fast meal later.

venison chili w: melon

++ ½# ground venison: if you are not a hunter, you can find it in some stores ++++ 1 cup onion, chopped  ++++ 1 clove garlic, chopped  ++++ 15 oz canned tomatoes, whole or chopped, drain the liquid but save it  ++++ 1 cup canned red kidney beans , drained and rinsed   HINT: freeze leftover beans  ++++  3 Tbsp green pepper, chopped ++++  ¾ tsp salt ++++ 2-4 tsp chili powder ++++ ½-1 tsp cumin, ground  ++++ 1 Tbsp grated Cheddar  ++++ 2 oz melon ++

Pour some of the reserved tomato liquid in a heavy pan. Add the onion, garlic, and green pepper. Cook until the onions and pepper are wilted, adding more liquid as needed. Remove the vegetables, add more liquid, and cook the venison until it is browned. Add the tomatoes, beans, cooked vegetables, and seasonings to taste. When it is hot and flavorful, put half of it in a container in the freezer for another meal. Serve with sliced melon and top with the cheese.

Tastes of the Country

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Simple, good tasting food is always a pleasure. In New England, ‘country’ goes from the coastline to  upcountry farms. Sample these recipes for a delicious Monday.

Buttermilk Baked Eggs:     283 cal        6.2 g fat          11.7 g protein          18.8 g carb            This recipe is from Marion Cunningham’s The Breakfast Book. All I added were the sides. Great book full of good recipes for Slow Days.

 1 slice 70-cal whole-grain bread                                                                                                               one 2-oz egg                                                                                                                                                     2 Tbsp buttermilk                                                                                                                                           1 oz [¼ c.] mixed berries                                                                                                                         coffee, tea, lemon juice & hot water,                                                                                                    fruit smoothie or natural apple cider

buttermilk baked eggs:mixed berries

Cut out a hole from the middle of the bread using a 2” cookie cutter or juice glass. HINT: put the ‘hole’ in a sandwich bag in the freezer. Save for Dutch Breakfast later on. Toast the bread lightly. HINT: this step could be done the night before. Or cut and toast the bread weeks in advance and freeze. Lightly spray an oven-proof pan with cooking spray and put the toasted bread in in. Break the egg over the bread so that the yolk lands in the hole. Carefully spoon the buttermilk over the egg and bread. Season to taste. HINT: you could prep this far and refridgerate over night. Bake at 350 for 15 minutes. Meanwhile put the fruit in a small dish, brew your beverage, pour your fruit smoothie and you have a terrific breakfast!

crab cakes w: asparagusCrab Cakes: 250 cal 4.7 g fat 24.0 g protein 14.2 g carbs

Rock and Jonah crabs abound on the coast of New England and they are grand as crab cakes. This recipe is from Todd English’s Olive’s Table cookbook. Note: this is the full recipe and makes many more cakes than you will eat at one meal. Prepare them all and cook as directed. HINT: This will provide a few future meals.

½ pound crab meat                                                                                                                                      2 T [1 oz] plain fat-free yogurt                                                                                                                                   1 tsp Dijon mustard                                                                                                                                       2 Tbsp. chopped green or white onion                                                                                                  1 T. parsley, minced                                                                                                                                  one 2-oz egg                                                                                                                                                         1 tsp salt & ¼ tsp pepper                                                                                                                               1 slice fresh 70-cal bread, crumbled                                                                                                          4 T. flour                                                                                                                                                           2 tsp oil                                                                                                                                                             5 oz asparagus                                                                                                                                                         1 tsp low-fat mayonnaise + few drops of lemon juice + pinch each of tumeric and garlic powder [this is your aioli dressing]

Gently combine 1st 8 ingredients in a bowl. Dust a large plate with the flour. Using a 1/3 c. measure as a mold, form the crab cakes and turn them out onto the flour. There should be 5 cakes. Dust the top of the cakes with some of the flour. Heat a non-stick skillet and add 2 tsp olive oil. Handling them carefully, cook the crab cakes until they are beginning to brown on the top and bottom. Cook the asparagus. Put aioli on crab cakes and asparagus.

One Fast Day serving = 1.5 crab cakes. Cool the others, wrap in cling wrap and freeze. To reheat, use the toaster oven, since the cakes will be previously cooked.

Some Treats for a Thursday.

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Now is the time. You have looked at the photos, read the recipes, thought how nice it would be to lose those extra pounds… So Do It!  Start tomorrow and use the Fast Diet for one day. Weigh yourself in the morning, cook and eat the foods shown, and see how it goes for the day. Distract yourself if you feel peckish, feel free to drink lots of hot tea, black coffee, or water. Eat only what is printed below. Then see what you weigh on Friday!  You might want to join me again for Monday’s menu.

Ham ScrOmelette:  302 calories   10 g fat  2 g fiber  21.6 g protein   35.2 g carb  219 mg Calcium GF  A delicious way to start any day, with lots of protein to keep you going.Ham ScrOmelette

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.                                                                   1/2 oz. ground or chopped ham                                                                                                                            2 oz of melon or 1.5 oz apple  or 1.5 oz apple sauce                                                                                                                               blackish coffee or 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. {OR warm the ham briefly in the hot pan, pour in the whisked eggs and scramble together until cooked.] 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.

Quesadillas : 295 cal   9 g. fat   2.7 g fiber   18.8 g protein   31.4 g carb   211.5 mg Calcium   GF These are great. And you can prepare them ahead, wrap in foil, and grill them later. Thanks to S.M. for that tip.chicken quesadillas w: zucc+yam

2 six-inch corn tortillas HINT: Read the package! Make sure that each tortillas is 65 calories each or less.                                                                                                                                                ¾ oz monterey jack cheese, grated                                                                                                                        2 Tbsp non-fat cottage cheese, drained                                                                                                            2 Tbsp tomato salsa – drain it if it is very liquid                                                                                           large pinch Mexican oregano                                                                                                                                 1 oz [¼ cup] cooked shredded chicken breast                                                                                                  1 oz diced sweet potato + 1 oz zucchini  OR  2 oz broccoli, steamed OR 1 cup salad tossed with the drained liquid from the salsa and cottage cheese

Heat a cast iron skillet and warm the tortillas on both sides until they are warm, pliant, and beginning to brown in spots. Remove and keep warm in a tea towel. Combine the cheeses, salsa, and oregano. Spoon half of the cheese mixture on each tortilla, then top with shredded cheese. Cook the vegetables. Fold over the tortillas and cook on both sides in the hot skillet until hot and toasty and melty. TIP: I sometimes need to put something on top of the folded tortillas to keep them folded as they begin to cook. No problem after they are flipped.