Diet recipes that work

Floralia

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The ancient Romans threw a 5 day festival in honor of Flora, the goddess of flowers and Spring.  In southern France, towns celebrate in early May with floral displays and parades of flower-bedecked floats. I like to recognize the season with meals based on flowers, fruits, and vegetables. We can celebrate Flora and the Fasting Lifestyle.  Put some fresh flowers on the table, use the flowered napkins, and eat your way to better health.

Ratatouille Eggs     292 cal       PB    [GF if you use GF bread]Ratatouille Egg-toast

1 piece 70-cal multi-grain bread [I use Nature’s Own]                                                                            one 2-oz egg                                                                                                                                                            ¼ cup Mediterranean Vegetables [see Saint Swithen’s Day from July 15, 2015]                                                                                    5-6 oz green smoothie or fruit smoothie or unpasturized apple cider                                         blackish coffee or blackish tea or lemon in hot water

Toast the bread. Warm the vegetables briefly and spoon onto the toast. Fry the egg using a non-stick or cast iron pan and put the egg on top of the vegetables on the toast. Pour the beverages and you have a fine breakfast as well as a head-start on your 5 servings of vegetables for the day.

Shad with Chickpea Ragout    297 calories        13 g fat       7.5 g fiber       20 g protein    26.5 g carbs       62.7 mg Calcium      PB GF                                                                                                                                                    Shad fish used to be a highly-anticipated event of Spring. They ran up-river from the sea, heralded by the blooming of the Shad Bush [genus: Amelancher] , and were devoured for their flesh and roe. Now much more rare, their flesh is still delicious and full of Omega 3. The chickpea ragout is from Jacques Pepin and could be a meal in itself.Shad w: chickpea ragout

Chickpea Ragout         nb: entire batch has 484 calories, so break into portions      PB  GF  divided in 2: 242 calories 4.8 g fat 10.7 g fiber 11.7 g protein 40.3 g carbs 51.3 mg Calcium divided in 4: 121 calories 2.8 g fat 5.3 g fiber 5.8 g protein 20 g carbs  26 mg Calcium   HINT: If you aren’t serving 4 people, freeze the remainder in single serving portions.

This is from Jacques Pepin’s Fast Food My Way. Of course he doesn’t mean my kind of ‘Fast Food,’ but Pepin has long been a proponent of healthy cooking. He presents this as a side dish, which for our purposes is best prepared with seafood or another protein source. If you want to eat it on its own, top it with some cheese.                                                                                     ½ tsp olive oil                                                                                                                                                          ½ cup diced onions                                                                                                                                              ½ cup scallions, chopped                                                                                                                                       1 Tbsp garlic, chopped                                                                                                                                          2 cups diced tomatoes, fresh or canned, drained                                                                                         1 and ½ cup chickpeas, drained and rinsed if canned                                                                                 ½ cup chicken stock                                                                                                                                                   ½ tsp salt  &  ½ tsp pepper

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, chicken stock,  salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions.

2 oz shad, boned                                                                                                                                                            1 Tbsp salsa verde I like Herdez brand: lots of flavor, next-to-no calories                                              2/3 cup chickpea ragout                                                                                                                                         3 oz snow peas

Put the shad in a small oven-proof dish and spoon the salsa verde on top. Turn the fish to coat on both sides. Bake at 400 degrees for 5 minutes. String the snow peas and steam or boil until tender-crisp. Warm the chickpea ragout [in microwave, if using ragout made before] and plate it all. So-o-o-o easy!

NB: Can’t find shad? You could substitute 4 oz of swordfish or halibut or smelts or 3 oz salmon

Surf and Turf

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Sounds like a restaurant menu item, right?  The sort loaded with all the wrong calories.  Not this time!  The fish is in the morning and the meat is at night, all in the right proportion and all fitting into the Fasting Lifestyle.

Nordic Breakfast    297 calories    11.7 g. fat     6.8 g. fiber      15.5 g. protein    34.8 g carbs            117.5 mg Calcium     PBNordic Bfast

This is based on a recipe from the Fast Diet book, but I always thought it looked like a puny amount of food. Then I tried it and I sure changed my mind: this will fill you up, even without the smoothie! If you insist on the smoothie, you will add another 84 calories.

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 or blackish tea or lemon in hot water                                                                                 NOTE: no smoothie

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.

Venison Salad: 286 cal       Venison is a healthier alternative to beef, as is bison.     GFVenison Salad

3 and ½ oz roasted venison                                                                                                                                  ¾ oz marinated mushrooms                                                                                                                                          1 oz roasted red pepper                                                                                                                                          1 slice dried pear                                                                                                                                                        2 cups lettuce                                                                                                                                                                1 tsp olive oil                                                                                                                                                            ½ tsp balsamic vinegar                                                                                                                                         3 oz broccoli

Slice the roasted venison into pieces less than 1/2” thick or into large chunks. Whisk the olive oil and vinegar together, then toss with the lettuce and mushrooms. Place on a salad plate. Arrange the meat on the salad and arrange the red pepper and broccoli on top. Dice the pear and sprinkle over all.

Diets are not only Veggies

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We are each supposed to eat 5 servings of fruit and vegetables daily.  And there are many diets which involve the eating of only vegetables. I think that is unsustainable, but some people like it. With these meals, you can get your veggies and have your diet, too. A twofer.

Vegetable Scramble    293 calories  9.5 fat   15 protein   28 carb     PB  GF if using GF breadVegetable Scramble w: toast, apple

HINT: prepare the vegetables the night before for a quicker breakfast or use left-over ¼ cup Mediterranean Vegetables from freezer                                                                                             ½ cup chopped green pepper                                                                                                                           ½ cup chopped zucchini                                                                                                                                    ½ cup chopped tomato                                                                                                                                         1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                               ½ piece of 70-calorie bread                                                                                                                                 2-3 oz apple blackish coffee or blackish tea or lemon in hot water                                                       5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Put the raw vegetables in a small saute pan with a few tablespoons of water. Simmer until vegetables are cooked and the liquid is evaporated. Pour eggs into a pan which has been sprayed briefly with cooking spray. Before the eggs set, add the cooked vegetables. Scramble to taste. Brew your beverage and take the previously-made smoothie from ‘fridge. Plate with fruit.

Pork Somen Noodles   260 cal    6.0 g. fat    11 g. protein    28.8 g. carb   Found on the back of a bag of somen noodles, this recipe is quick and easy and good to eat. HINT: this is enough for TWO.pork somen noodles

2 oz somen noodles        and     1 qt water                                                                                                                                                               1 tsp oil                                                                                                                                                                         1 1/2 cup cabbage, shredded OR 1 cup snow peas                                                                                          1 cup carrot, shredded                                                                                                                                          2 scallions, sliced diagonally                                                                                                                               4 oz roasted pork tenderloin  HINT: this uses pork which was cooked previously                      2 cloves garlic, sliced                                                                                                                                              2 Tbsp soy sauce

Heat the water to a boil. Add the noodles and cook for 3 minutes. Drain, rinse, and cool. Slice the pork into 1/2” rounds, then slice cross-wise into sticks.  Prep the vegetables as described above and set aside in the order needed.  Heat a heavy frying pan or wok. Add the oil and heat it. Add the cabbage, carrots, and scallions, and stirfry for 1 minute. Then add 1 Tbsp water and continue to stirfry for 1 minute more.  Add the pork, garlic, noodles, and soy sauce. Sauté until contents are warm.

For Gunn & Grommet

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“How about a little cheese, Grommet?” Wallace the claymation character would ask.  “Many’s the long night I’ve dreamed of cheese,” sighed Ben Gunn in Treasure Island. And today they shall be satisfied!  Cheese provides necessary protein and Calcium and it tastes good too. Since the Fasting Lifestyle does not ban it, let us enjoy it.     Welcome to LSM, a fellow cheese-lover, who has resumed Fasting with renewed resolve.

Cheese Omelette  303 calories    10.1 fat   1.8 fiber     15.6 pro    28.7 Carb    232 mg Calcium  GFcheese omelette w: applesauce

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                                                                                                       1 and 1/2 oz apple                                                                                                                                                          blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz green smoothie or fruit smoothie

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.

Quesadillas 295 cal  9 g. fat  2.7 g fiber  18.8 g protein  31.4 g carb  211.5 mg Calcium   GFchicken 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                                                                                                                            2 Tbsp tomato salsa – drain it if it is very liquid                                                                                              large pinch Mexican oregano                                                                                                                                  1 oz [¼ cup] cooked shredded chicken breast                                                                                                    2 oz broccoli, steamed HINT: You could also serve with a slaw made of grated jicama and carrot seasoned with Salsa Verde.  -OR-  Steamed sweet potatoes and zucchini, as seen in photo above.

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 broccoli. 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.

Read this before the upcoming weekend to help yourself to stay on track.    https://www.yahoo.com/health/how-screwy-weekend-eating-may-wreck-your-110056343.html

Oregano

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It seems odd to me that there are two types of oregano in my kitchen: Greek and Mexican. But both have their uses and each evokes the sensibilities of a different cuisine. Today’s menu features both of them in dishes from the home country. Both are worth your attention as you continue your adventures with the Fasting Lifestyle.

Creamy Greek Omelette    309 calories      10.3 g. fat        18.9 g. protein         30.9 g. carb          GF if you use gluten-free bread.  The  feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat.Creamy Greek Omelette w: S-Bs

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.                                                                           3/8 oz feta cheese                                                                                                                                                      1 ½ Tbsp cottage cheese                                                                                                                              Greek oregano, salt, pepper                                                                                                                               ½ slice 70-calorie bread [I like Nature’s Own multigrain]                                                                                     1 and 1/2 oz of apple                                                                                                                                                     5-6 oz fruit smoothie or natural apple cider                                                                                           blackish coffee or tea or lemon in hot water

Mince the feta and combine with cottage cheese and oregano. Spritz a non-stick skillet with oil or non-stick spray and heat the pan over medium-low heat. Beat the eggs well with 1 spoonful of the cheese mixture using a rotary mixer. Pour the eggs into the pan and let cook undisturbed until the edges set. Lift the edges gently to allow the uncooked egg to flow underneath. Before the top surface sets, sprinkle with salt and pepper. Put dollops of the cheese mixture on half the omelette and make an attempt to spread it out. Fold the omelette in half and continue to heat in the pan. Filling will heat and may ooze out a bit. Brew and pour your beverages. Plate the apple and the omelette. Oh yum.

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 and  1/4 oz Canadian bacon                                                                                                                                        3 oz chicken breast, left over from a roast or poach if raw                                                                            2 c chopped romaine or 2 c. mesclun                                                                                                                 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. Add the lettuce and toss to coat with the dressing. Plate the greens and sprinkle with the Parmesan cheese and oregano. Arrange the meat on top of the greens. Isn’t that a big meal?!

April Break

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No, we are NOT taking a break from our Fasting Lifestyle.  But let’s take a moment to step away from the path and look at where we are going.  Do you have any goals that you are pursuing?  Are they reasonable and attainable?  If your goal is to have less body fat and to be more healthy overall, then in my opinion the Fast Diet is the one for you. Eat these [or any others from the Blog Archive] tomorrow, and start on a new path.

Breton Breakfast:    303 calories        14.4 g. fat         4.3 g. fiber       4.7 g. protein     41.7 g Carb PB not GF, but reduced gluten since buckwheat is GF     Here is one way to use the crepe batter which we made on October 14 and you stored in the freezer. You need one crepe per serving. Make some extra for a lunch or dinner later this week.Breton bfast w: apple

1 crepe                                                                                                                                                                                 1 two-oz egg                                                                                                                                                               1 oz [3 Tbsp] diced tomatoes                                                                                                                                 1 Tbsp [1 oz] diced artichoke, canned or frozen                                                                                          1/4-1/3 tsp curry powder [seafarers brought a lot of spices to Brittany’s ports]                                     1 and 1/2 oz apple                                                                                                                                                    5-6 oz green smoothie or apple cider                                                                                                       blackish tea or coffee or hot water with lemon

Put the vegetables and curry in a small sauce pan with any juice still in the tomatoes and cook uncovered until the veg are soft and the liquid has almost evaporated. HINT: do this the night before to save time at breakfast. If your crepe was cooked previously, warm it a little to take off the chill. Cook the egg by frying it in a lightly-oiled non-stick pan. Spoon the vegetable on the crepe, put the egg on top. Hold briefly, if needed, in a warm oven while you pour the smoothie and warm beverage, and while you slice the fruit.

Smelts, pan-fried       275 calories        7.1 g. fat       32.2 g. protein        15.7 g. carb                       When Spring is near, the smelts swim up the rivers and into my frying pan!smelts with winter veg

4 oz smelts, cleaned & boned                                                                                                                             1 egg white                                                                                                                                                               ½ slice 70-cal whole-grain bread, ground to crumbs                                                                               salt, pepper, thyme                                                                                                                                                    1 tsp olive oil                                                                                                                                                              4 oz broccoli + cauliflower + carrots

Trim tails and fins from the fish and remove the backbones. Whisk the egg white until frothy. Mix the seasonings with the bread crumbs. Dip the fish in the egg whites, then in the bread crumbs. ‘Pan fry’ in oil in a non-stick skillet until lightly browned and cooked through. Steam/boil the broccoli and season to taste. Plate the vegetables and the fish. Looks good enough to eat, doesn’t it!

Green Eggs and Lamb

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Ham or Lamb for Easter? Whichever was on your table last Sunday can reappear in Fast meals this week.  How easy it is to continue the Fasting Lifestyle!

Green Eggs & Ham   295 calories      8.8 g  fat    15.9 g   protein      25.1 carb        GFgreen eggs & ham w: apple

3 2-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.

1 oz. ground or chopped ham                                                                                                                             1 green onion, chopped white and green parts or use fresh chives                                                           1 and 1/2 oz apple or ½ cup berries NB: Northern fruits are more healthy than tropicals. Andrew Weil said so.                                                                                                                                      coffee or tea or lemon with hot water                                                                                                               5-6 oz fruit smoothie or natural apple cider

Whisk the eggs with salt & pepper to taste. Put the white part of the onion into a hot pan sprayed with cooking oil. Stir around for a few seconds. Add the eggs. When bottom of eggs begin to set, sprinkle the ham & green scallions over the eggs, scramble to taste, and plate. Brew the beverage, pour the smoothie or cider, prep the fruit, and “Eat them! Eat them, here they are!”

Moroccan Lamb:   277 calories      10.7 g fat      18.1 g. protein         30.6 g. carb         GF                Mint, cumin, and coriander will make your meal taste like a trip to Marrakesh.Moroccan Lamb

3 oz roast lamb                                                                                                                                                         ½ cup peas mint or cilantro                                                                                                                             1/3 cup canned white beans, drained and rinsed                                                                                            Moroccan seasoning or ground cumin                                                                                                      mint tea

Gently warm the meat by steaming or in a microwave. Cook the peas, drain and stir in a pinch of dried mint or dried cilantro. Heat the beans with the Moroccan seasoning or cumin to taste. This is best served with mint tea.

As I keep burbling on about how great the Fasting Lifestyle is, you might be sneering on the sidelines, saying ‘I don’t believe it.” Read this article from the Guardian, “Fasting facts: is the 5:2 diet too good to be true?”   http://www.theguardian.com/lifeandstyle/wordofmouth/2015/jan/27/fasting-facts-is-the-52-diet-too-good-to-be-true

After Easter

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One day, out of the blue, a student asked, “Can you yodel?” So I yodeled the chorus of a walking song who’s first words are “After Easter come sunny days that will melt all the snow.” Our snow has long since melted, but the aftermath of Easter leaves some people too tired to think of ‘dieting’. So we will plan some simple meals for you.

Easter-After Breakfast 296 calories     8.9 g. fat    16.1 g. protein    18.6 g. carb     This is a simple breakfast for the day after Easter, using a few left-overs from the dinner table and Easter Basket.Easter Breakfast

1 two-oz egg, hardboiled                                                                                                                                         ¾ oz ham [ left over from Sunday’s dinner]                                                                                                          ¼ cup Yorkshire Pudding batter with added herbs. HINT: This batter is left over from ‘Not the Elgin Marbles‘ [posted Mar 24, 2015] and you put some in the freezer. Add a pinch of thyme and a pinch of basil.                                                                                                                                 2 oz pineapple OR ¼ cup mixed berries pinch of chopped mint leaves                                               5-6 oz fruit smoothie or natural apple cider                                                                                         blackish coffee or tea or lemon in hot water

Whip batter with a rotary beater. Pour batter into a mini-muffin pan, bake at 400 for 13 minutes. Warm the ham or not. Mix the fruit with the mint. Plate the ham, egg, and fruit. Brew your hot beverage, prepare your smoothie. Sit down and relax with your easy breakfast of left overs.

Nothing could be simpler than thawing out frozen soup!   Remember when we made this one? That was back in November, and you froze some, right?  Or maybe you have some other Fasting soup in the freezer — this is the day to haul it out!

Seafood Chowder   275 calories    11.2 g. fat    15.2 g. protein    15.9 g. carb     GF        This makes 10 one-cup servings. It freezes nicely, but it is great to share! My husband found the recipe in Yankee magazine. He prepares this every year. It is wonderful. The directions look long and involved but the results are worth it.Seafood chowder on Wedgewood tile

4 strips thick-cut bacon, diced                                                                                                                            1 medium Spanish onion, finely diced                                                                                                                           1 pound baking potatoes, peeled + cut in ½” cubes                                                                                     2 pounds steamer clams in their shells                                                                                                      one lobster, 1 and ½ pounds                                                                                                                                1 pound scallops                                                                                                                                                      1 pound shrimp, peeled                                                                                                                                        1 quart whole milk                                                                                                                                                                   4 Tbsp butter                                                                                                                                                                 2 sprigs parsley, finely chopped                                                                                                                           ¼ tsp paprika                                    salt + pepper to taste

In a medium skillet or saute pan cook the diced bacon until brown and crisp. Remove bacon and reserve. Pour off all but 1 Tbsp fat and add the onions. Cook slowly over low heat, stirring, until translucent [10 mins?]. Set aside with the bacon in a large bowl.

In a separate saucepan, cover cubed potatoes with salted water and boil until almost tender, about 15 minutes. Drain and add to the bacon/onions.

Put clams in a large pot and add 1 quart water. Heat to boiling, cover, and cook until clams open, about 3 minutes. Remove the clams but leave the liquid in the pot. Strain the liquid through a sieve lined with paper towel. Remove the clams from their shells and cut them into smaller pieces if necessary. Add to the potatoes, onion, and bacon.

Put the strained clam broth back into the empty pot and bring to a boil. Add the lobster head-first into the boiling broth. Cover and cook for 20 minutes. Remove lobster and let cool. Crack the shell to remove the meat. Cut the meat into 1/2” chunks and add to the previous ingredients.

Heat the broth until boiling. Add the scallops and shrimp. Reduce heat to low. Simmer about 3 minutes, until the scallops + shrimp are just cooked through.

Add all the previously cooked ingredients, along with the milk, butter, parsley and seasonings. Heat until steaming but not boiling.

Cover and cool. Let the pot sit in the ‘fridge or on a cool back porch for 12-24 hours. This really enhances the flavors. HINT: if you are serving a portion of this soup now, freeze what is left over in freezer containers which are the same size as a serving. When ready to serve, heat to steaming hot but do not boil. 

Think Spring!

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Yup, Spring arrived last week-end.  Are you ready? Have you lost a few pounds? Are you working towards healthier you? Keep at it! Here are some recipes that make me think of Spring. And they fit into the Fasting Lifestyle by keeping the total calories for the day at 600 calories or less.

Shrimp Spring Rolls    281 calories       6.5 g fat         4.5 g fiber        22.4 g protein                     29.4 g carbs         125.9 mg Calcium       GF     PB                                                                                       OK, so spring rolls have nothing to do with the season of Spring, but I couldn’t resist. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliant, more like cling-wrap. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate.Shrimp Spring Rolls

3 oz raw shrimp, cut in half across the body                                                                                                2 oz carrot, peeled and sliced into thin coins or cut as julienne                                                               2 oz green cabbage, shredded or sliced                                                                                                              1 and 1/2 tsp soy sauce.                                                                                                                                                  1 tsp olive oil                                                                                                                                                              1 oz chopped green onion                                                                                                                               Thai hot chili sauce                                                                                                                                               3 eight-inch Spring Roll wrappers                                                                                                               2 oz broccoli, steamed

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir-frying, but we are cutting down on oil, OK? Add the shrimp and stirfry about 1 minute, until it is cooked. Add the scallion or cooked broccoli and soy sauce. Stirfry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it can make the mixture easier to roll.] Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low.

Put a pie plate of warm water on the counter. Add one of the spring roll wrappers. When it is clear, remove it and lay it flat on a dish towel. Spoon 1/3 of the mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Put the roll in the warm pan. Repeat with the other rolls.  In the pan, turn the rolls until they are warm and slightly browned. Serve with a dollop of hot sauce or Thai curry sauce mixed with soy sauce.

Antipasto with chicken   282 calories      GF            This one is a keeper.   Simple, off the shelf, pretty on the plate, good to eat. The photo shows enough for 2 people. Invite a guest who is Fasting, too.Amtipasto w: herbs

2 oz roasted red pepper, without oil [I roast my own, slice and freeze them]                                       2 oz mozzerella, cut into ‘sticks’ [I buy blocks of mozzerells for slicing]                                           2 oz roasted Chicken, shredded                                                                                                                          5 oz tomato slices                                                                                                                                                                  3 oz whole green beans, steamed, drained                                                                                                      1 ½ oz marinated mushrooms                                                                                                                             1/3 c. garbanzo beans, drained if canned                                                                                                           4 black olives, pitted and sliced              sprinkle on the red pepper                                                                                                                          3 slices pepperoni, chopped                     sprinkle on the garbanzo beans                                                                                                                         1 tsp flavored oil, salt, chopped fresh herbs

Prepare the ingredients and keep separate. On a platter, arrange the ingredients in rows as shown in the photo. Suit your own artistic nature as to what goes where. Be liberal with the fresh herbs.

Read this to help you to stay on track with Fasting and healthier eating: http://www.cheatsheet.com/health-fitness/6-secrets-from-people-who-are-effortlessly-skinny.html/?a=viewall

1. They don’t associate food with guilt or shame   Following a diet means that you’re following a strict set of rules that determine what, when, and how much you can eat. Maybe you can eat protein, but have a no carbs, no sweets rule. When you get off track, eat the wrong thing, or have a moment of weakness, you may throw in the towel and go on a full on binge or feel so guilty for getting off track that you put undue pressure on yourself. Effortlessly slim people don’t eat perfectly and are just as likely to delve into the doughnut box from time to time, but the difference is that they don’t dwell on their poor choices. Sure, they realize that they probably didn’t need to eat that fourth piece of pizza, but they don’t beat themselves up over one poor choice. Taking off the pressure removes the guilt and shame commonly associated with eating and allows you to quickly move on from mistakes and get back on track.

 

Fasting while Fasting

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Lent is one of the times of the Christian calendar when people think about fasting: reduced calories, meatless meals, more fish, no eggs.  Even though it is late in the Lenten season, it is not too late. Just like dieting, if you stray, you can always get back onto the path.  Here are some suggestions for meals that will meet the requirements any day you choose.

Felafel posted under ‘Fun Food’ September 13, 2015

Tuna-Bean-Garlic Patties posted under ‘Rich Flavors’ February 28, 2016Tuna:bean:garlic patties

Spinach/Fish Timbals posted under ‘Keep the Faith’ February 7, 2016Spinach-Fish Timbales w: gr beans

Chili non Carne posted under ‘Go Wild’ March 2, 2016

Minestrone Soup posted under ‘Mmmmmm….’ February 3, 2016

Mediterranean Vegetables with Couscous posted under ‘…Summer…’ February 3, 2016Mediterranian Meal

Salmon Roasted with Tomatoes posted under ‘What do we do now?’ January 3, 2016Roasted slamon w: tom + sug-snap peas

Red Beans and Rice posted under ‘Some of That’ October 7, 2015