How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to M.M. who is now a follower.
Sometimes, you just have to have friends over for a summer afternoon on the terrace! A trip to the store, and you bring home the chips, the prepared dip, the hamburgers — and you blow a hole in your diet that will take weeks to fix! But if your party food is low in calorie and high in protein AND delicious, you can partake without fear.
Prepare any or all of these:
Zucchini Quiche [a favorite of my Mother’s for party food]: see Aug. 28, 2016 Easy to make ahead.
Quesadillas [you can even heat them on the grill] : see August 3, 2016 Can be filled and shaped early in the day, wrapped in foil and refrigerated for later.
Falafel with Cucumber Raita: see March 1, 2017 Make the falafel patties days ahead and freeze.
Meze Meal [lots of bowls of meze foods mean lots of choices] : see April 17, 2017 Instead of preparing the single-serving portions, triple or quadruple the amounts.
Pizza [make several, cut each into 6 pieces] : see May 24, 2017
Green Salad with homemade vinaigrette dressing: 1 tsp olive oil + 1 tsp vinegar/2 cups lettuce. Add tomatoes, cooked beets, blueberries, cooked green beans, nuts
Beverages: a] make your own wine spritzers with sparkling water, white wine, and ice cubes with fresh raspberries frozen inside. b] have lots of sparkling water on hand for after you have had your own spritzer.
What can your guests bring? Fresh fruit, some white wine, cut vegetables. If you trust yourself to resist, guests can bring chips or a nice artisan bread.
How this Fast DietLifestyle 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.
Smoothie benefits: Fruit juice alone has lots of sugar. It is like drinking a soda-pop! But when you retain the fruit’s fiber, whether from fruit or vegetable, it changes the sugar’s effect on your body. Plus, the added fruit and/or vegetables give you a much-needed serving of the same. When drinking a green smoothie, by pureeing the greens, you are making them into their most digestible form. This means that all the micro-flora in your gut will thank you and that your lower intestines will be healthier and will work better.
BREAKFAST SMOOTHIES, TO DRINK INSTEAD OF JUICE *Fruited Green Smoothie: 77 calories 0.3 g fat 1.6 g fiber 1.7 g protein 31.3 g carb 30.7 mg Calcium PB GF HINT: this makes enough for three 6-oz servings, so it will save you time on the next 2 breakfasts. In the photo, the green smoothie is served with Tostada.
2 cups mixed greens – spinach, romaine, lettuce, chard – roughly chopped 2 oz banana, sliced 2 oz berries ½ apple or pear 12 oz tomato juice [such as Knudsen’s organic] 10 ice cubes
Put the fruit and greens in the blender and swirl it together on ”high” just long enough to break down the fruit and greens. Set blender to “low,” add the juice and ice cubes. Process until smooth. Put what you don’t drink today into a jar in the ‘fridge. Next time you use it, shake it well. If you think it has become too thick, feel free to thin it with water or OJ.
*M&Ms Fruit Smoothie: 80 calories 0.4 g fat 3.5 g fiber 4.2 g protein 16.2 g carb 131 mg Calcium This recipe is from the Fast Diet book, further quantified by me. PB GF HINT: this makes enough for 2 servings, so reserve the rest for another breakfast which will save you time.
6” of banana [3.0 oz] ½ cup plain, non-fat yogurt 2 oz fruit[either ½ cup mixed berries or 7 one-inch strawberries] 8-10 ice cubes Blend at low speed at first to break up the fruit, then at higher speed to blend. HINT: I make up ‘kits’ in advance. Into a freezer-safe container, I place all the ingredients except the ice cubes and freeze it days to weeks in advance. The night before a Fast Day, the Smoothie Kit comes out to thaw on the counter overnight. Much simpler. Kits shown in photo above.
*Fruit Smoothie, chez nous: 88 calories 0 g fat 0.8 g fiber 1.5 g protein 21.2 g carbs 15.2 mg Calcium PB GFHINT: enough for 4 [four] 5-6 oz servings 2 oz banana 2 oz fruit [all one variety or mixed; we like raspberries, strawberries, black currants, blueberries] 20 oz [2.5 cups] orange juice HINT: I make the fruits up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw. Another time-saver! Put the fruit in the blender with 4 0z of the orange juice. Run it on “High” to break up the fruit and make it all smooth. Switch setting to “Low” and add the remaining juice. Run blender to combine the liquids. Save the rest in a jar for other mornings.
*Fruit Smoothie w/ greens, ME:74 calories 0.1 g fat 1.0 g fiber 0.5 g protein 16.5 g carbs 29.4 mg Calcium PB GF This is the smoothie that we have used for years, and then I added some spinach, so it is a synthesis of the 2 previous smoothies. HINT: this makes enough for several breakfasts, so make it once and use it often. A real time-saver.
2 oz banana 2 oz berries [black currants, strawberries, blueberries, red or black raspberries, blackberries – any combo] HINT: I make these up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw. Another time-saver! 1 cup raw spinach or Swiss chard or kale or beet greens 1 and 1/2 cups orange juice or natural apple cider 1 cup tomato juice
Toss the fruit and greens into the blender. Add 1/2 cup orange juice. Process on high to blend the fruits and puree the leaves. Turn down to lowest setting and add the remaining juice. Process until smooth. Keep the setting on ‘low’ at this point, unless you like your smoothie with a huge head of foam!
MEAL-SIZED SMOOTHIES Banana Tofu Smoothie: 1.25 cups fat-free milk ½ cup firm tofu 6” banana 2 Tbsp sugar 4 ice cubes Put everything in the blender and wizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth. Cocoa-Banana version: add 2 Tbsp cocoa to above recipe.
*Strawberry Tofu Smoothie:Half Batch = 199 calories 3.4 g fat 3.7 g fiber 14.2 g protein 26 g carbs 360 mg Calcium 1.5 Batch= 300 calories 5.1 g fat 5.5 g fiber 21.3 g protein 39 g carbs 540 mg CalciumPB GF HINT:Makes 2 portions as part of a meal. Or one meal serving with 1/2 cup or so left over. To serve as a full meal, measure out 3/4 of the batch. I used to take this to work as part of lunch. 2 oz banana ½ c plain, fat free yogurt ½ cup sliced strawberries 2 Tbsp sugar 2.8 oz soft tofu, which is 1/5 of a package
Put everything in the blender and wizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth. If you want to, add another ½ cup of yogurt, or skimmed milk which will add more volume and bring the calorie count to 259. Then you might use it as an entire meal. Dust the top with freshly-grated nutmeg.
Ingredients for next week: breakfast
One ‘pan muffin’ [see ..Not by Bread.. II-7-’18]
Bob’s Red Mill 10-grain cereal
Advice about Fasting while traveling.
1 Applegate chicken sausage
[choose your own breakfast from archives]
Raspberries, fresh or frozen
Whatever you need for your hot beverage
Whatever you need for your smoothie
Whatever you need for your smoothie
Whatever you need for your hot beverage
dinner
Hardboiled eggs [3 for two people; 1.5 for one]
Advice on coping with a dinner buffet while on the Fast diet
Onions garlic
[choose your own dinner from archives]
Garbanzo beans
Tomatoes, fresh or 1 can diced [some will be left over]
How this Fast DietLifestyle 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.
Many a diner and small restaurant has lured customers with promises of ‘country cooking.’ Many cookbooks have been written about the way people cook in the countryside of France, England, Germany…..you get the point. For my taste, give me good tasting food made from fresh country products. And we can enjoy it on a Fast Day, too. Clean your plate.
Hash and eggs is a classic diner item. But our’s is healthy and delicious with black beans and sweet potato. From Joanne Harris’ cookbook of the French countryside, comes a recipe from the ocean and the fields. Yum! Read more about why we should do intermittent fasting in this article: http://news.yahoo.com/does-intermittent-fasting-benefits-science-suggests-yes-173453757.html
Sweet Potato Black Bean Hash:284 calories 5.6 g fat 7.6 g fiber 43.3 g carbs 278.3 mg Calcium PB GF Long-time friend and fellow bell ringer Jane Winslow inspired this recipe. She’s right: it is very good.
½ c. diced sweet potatoes [You could substitute ½ cup of diced winter squash, which lowers the calories, protein, and carbs] 2 Tbsp yellow onion, diced ¼ red pepper, sliced salt & pepper + ¾ tsp paprika + ¼ tsp cumin ½ cup spinach roughly chopped 3 oz black beans = ½ c. one 2-oz egg blackish coffee or blackish tea or lemon in hot water NB: no smoothie today
Spritz olive oil in a small cast iron pan on medium heat. Add sweet potatoes, onion, red pepper, seasonings, and a little water. Cook on medium-low for 10 minutes, occasionally stirring. Add spinach and 2 more Tbsp water, and cook for an additional five minutes. Lastly, add the black beans and stir until all ingredients are well-blended. HINT: prep this far the night before. Heat before topping with a poached or fried egg.
Mackerel stuffed with Leeks: 285 calories 15.7 g fat 1.6 g fiber 22 g protein 9.3 g carbs 46.5 mg Calcium PB GF This is from one of Joanne Harris’ lovely cookbooks. If you are lucky enough to get fresh mackerel, this one’s for you.
Two 2-oz mackeral fillets to total 4 oz per serving salt & pepper 2 tsp grainy mustard, like ‘country Dijon’ oregano ¾ of an ounce of sliced leeks ground coriander 3 oz tomatoes, sliced OR sliced cucumbers and cherry tomatoes
Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice the vegetables.
How this Fast DietLifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from another post. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.
This post is for all the veggie-lovers and plant-based dieters who wish they could follow the Fasting Lifestyle but thought the plan couldn’t accommodate them. This doesn’t pretend to be a posting for vegans, but there are lots of vegetables on the menu today.
Zucchini Egg Soufflé: 299 calories 7.2 g fat 1.8 g fiber 19.7 g protein 23.6 g carbs 109 mg Calcium PB GF When zucchini are plentiful, this is a good way to use them.
¼ cup zucchini, grated, steamed, patted dry ¼ cup fatfree cottage cheese, strained to drain out extra liquid one 2-oz egg 2 tsp Parmesan cheese pinch garlic powder a few strawberries, or rasperries, or blueberries 5-6 oz fruit smoothie or green smoothie or natural apple cider nearly-black coffee or tea; or lemon in hot water.
Grate the zucchini on a box grater and steam it over water or ‘saute’ it in a pan with enough water to prevent sticking. Transfer it to paper towels to dry off excess liquid. HINT: steam it the night before and let it drain in a strainer over night. Combine with the cheeses and garlic, and stir in the egg enough to break the yolk and mix all ingredients. Bake at 350 until puffed and starting to brown. Prep your beverages, add the fruit, and there you are: enjoying your veggies.
Red Beans & Rice 295 calories 1.2 g. fat 13 g. protein 57.5 g. carb PB GF This is the old classic recipe for the ‘perfect protein’. I used to be afraid that we wouldn’t like it, since it sounds bland, but it is good. Yeah, you’re right, the carbs are way out of control, but for a once-in-a-while this is really good. And besides, these are complex carbs, the best kind. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.
1 and 3/4 cups brown rice, cooked ½ cup celery, chopped ½ cup sweet yellow or other color pepper, diced 1 cup onion, chopped 2 cloves garlic, minced ¾ cup crushed tomato oregano + black pepper 1 and 3/4 cups red beans, drained and rinsed [Goya brand is very good] per serving: ½ cup green beans or peas
Cook the rice. Saute the celery, pepper, and onions for 5 minutes. Add the garlic and cook 5 minutes more. Add the tomatoes and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4 cups to the mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green vegetable.
How this Fast DietLifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from another post. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.
Tomorrow, November 3rd, is the feast day of St. Hubert. According to his legend, he was hunting deer one day in the 7th century A.D. when he espied a stag with a crucifix in his antlers. This vision was enough to convert the young Frenchman, who went on to become a bishop and a saint. Deer hunting is a tradition around here and sometimes we are lucky enough to be gifted with some venison, since we don’t hunt. Mushrooms are commonly found in hunters’ food, so we’ll have some of them, too.
Ham & Mushroom ScrOmelette 279 calories 8.9 g fat 4.7 g fiber 17.6 g protein 21.6 g carbs 242 mg Calcium PBGF– if using GF bread Ham and mushrooms are so good together that you owe yourself this treat.
++3 two-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. ++++ 1/2 oz mushrooms, chopped ++++ 1/4 oz ham [from a roast; if you use 3%-fat ham from deli, the fat will be reduced] ++++ 1/4 cup raspberries OR 2 oz unsweetened applesauce ++++ ¼ of an Arnold Sandwich Thin OR 1/2 slice 70-calorie multi-grain bread ++++ blackish coffee or tea++
Chop the ham and mushrooms and combine. HINT: I did this the night before. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Add the ham/mushroom combo and stir to heat and cook the mushrooms, if raw. Whisk the eggs and pour into the pan, stirring to distribute the ham/mushrooms. Cook to your favorite degree of doneness. Dish up the fruit, toast the sandwich bread, brew your hot beverage. What a treat!
Venison Salad:291 cal GFIf you have access to venison, this is a great way to celebrate St Hubert’s day. Farm-raised venison is available on line and in some stores.
++3½ oz roasted venison ++++¾ oz marinated mushrooms ++++ 1 oz roasted red pepper without oil++++ 1 slice dried pear ++++ 2 cups lettuce ++++1 tsp olive oil + ½ tsp balsamic vinegar +++3 oz broccoli ++++ 2 oz tomatoes ++
Slice the roasted venison into pieces less than 1/2” thick. 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.
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.
Let’s resolve to be healthier this year. Let’s resolve to eat better this year. Let’s resolve to lose some weight, and be healthier, and eat better this year. That sure sound like following the Fasting Lifestyle. How? prepare the following meals tomorrow. That means eating the 300-calories-or-less breakfast. Skip lunch but drink lots of water. Black coffee and tea are fine too. Then eat the 300-calorie-or-less dinner, again with water. Next Sunday, read the next blog in the series and Fast again. Rinse and Repeat.
Basquaise Omelette: 147 calories… 8 g fat… 2 g fiber… 10.4 g protein… 9 g carbs… 80.5 mg Calcium… NB: Food values shown are for the Omelette and fruit only, and do not include the optional beverages. PB GF This recipe, full of the flavors of the Basques region of SW France, comes to us from Salute to Healthy Cooking, published by the French Culinary Institute. Wonderful book from which we cook all year long. Note that this is a baked omelette, so the method is a little different. Faites bien attention.
3 two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 1 and 1/2 Tbsp tomato sauce ++++ 1 and 1/2 Tbsp bell pepper, chopped ++++ ½ clove garlic or big pinch granulated garlic ++++ 2 tsp parsley, chopped ++++ 1 tsp Parmesan cheese, grated ++++ 2 oz apple or 3 oz melon or 2 oz pear ++++ Optional:blackish coffee[53 calories] or blackish tea ormocha cafe au lait[65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie[88 calories]
Heat the oven broiler. In an oven-safe skillet, put the tomato sauce, peppers, garlic, parsley, and 2 Tbsp water. Cook gently until the veg are soft and the water is evaporated. Remove from pan. Add a spritz of non-stick spray and heat the pan. Whisk the eggs with 2/3 of the tomato mixture and pour into the pan. As the eggs cook, gently lift the edge of the eggs and let uncooked egg flow underneath. Do not flip or fold the eggs. Top the eggs with the cheese and put the skillet under the broiler to finish cooking. Prepare the fruit and beverages. Slide the omelette onto the plate and top it with the remaining tomato/pepper mixture. Alternately, if you prepare the omelette in an 8″ cast-iron skillet, you could serve it from there, as shown in the photo.
Pork Somen Noodles 260 calories… 6 g. fat… 11 g. protein… 28.8 g. carb… PB 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. Dine with a friend or enjoy for lunch another day.
2 oz somen noodles ++++ 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, sliced into matchsticks HINT: this uses pork which was cooked previously. OR you can use raw pork** ++++ 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. Heat a heavy frying pan or wok. Add the oil and heat it. Add the cabbage, carrots, and scallions. **If using raw pork, add it now. Stirfry for 1 minute. Then add 1-2 Tbsp water and continue to stirfry for 1 minute more. Add the cooked pork, garlic, noodles, and soy sauce. Saute until contents are warm.
How this Fast DietLifestyle 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.
Just today I was asked if I would be Fasting this week of Christmas. Well, I’ll admit that I’m glad that Christmas will be on a Friday, not Thursday. Fasting can occur as usual on a special day with a little thought. plan A: If you know you must go for the whole Feast for dinner, have a regular Fast Day until then: a 300 calorie breakfast, no lunch, lots of water, and be sensible in eating at dinner. plan B: French toast for breakfast and seafood chowder for dinner. The chowder [first posted November 25, 2015] is what we eat on Christmas Eve every year — delicious, out of the freezer [if you made a batch before Thanksgiving in November], and something that you look forward to, instead of feeling deprived.
French Toast 300 calories
HINT: This recipe makes 4 [four] slices of French Toast. Prepare all 4, but put the other 2 in a bag in the freezer for a really fast breakfast later. 4 slices 70-cal whole grain bread, with a Christmas Tree cut-out one 2-oz egg 2 Tbsp fat-free milk 2 oz strawberries, fresh or unsweetened frozen 1 and 1/2 tsp maple syrup one 60-cal sausage — I like Al Fresco brand sage breakfast links nearly black coffee or tea or lemon in hot water green or fruit smoothie or natural apple cider
THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into Christmas Tree shapes, using a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’ Feed the remaining bread to the birds or save for preparing Stuffed Clams, [Aug. 9 , 2015] Put the tree-shaped bread into a rimmed pan which is just big enough for the 4 bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup in a microwave-safe bowl.
The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. Cook the sausage, too. Mash the berries a bit and add the maple syrup. Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage, hot beverage of choice, and green smoothie.
Seafood Chowder 275 calories 11 g. fat 15 g protein 16 g carb GF This makes 10 one-cup servings. It freezes nicely, but it is great fresh! 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.
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 plus 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. When ready to serve, heat to steaming hot but do not boil. Freeze what is left over in freezer containers which are the same size as a serving.
You know that the Pilgrims did not eat roasted turkey and pumpkin pie, don’t you? Sorry to burst your bubble…. With Thanksgiving on a Thursday, you have a dilemma: to Fast or to feast. If you are really committed to Fasting, carry on. Your health may depend on it. Here is a suggested menu for Thanksgiving Thursday.
Vegetable Omelette 283 calories 9.5 g. fat 19.5 g. protein 30 g. carb PB GF if you eliminate the bread or use gluten-free bread. Take advantage of the goodness of vegetables and use up some left-overs at the same time! Win-win.
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 three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week. 1/2 tsp Parmesean cheese, grated 2 tsp red onion, chopped 1 oz cooked summer squash/ green beans/ broccoli/ HINT: prepare extra vegetables at dinner on Wednesday or Sunday and save for this meal the following Fast Day ½ slice 70-cal bread salt, pepper, herbs of your choice 1 oz apple blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider
Spritz a fry pan with olive oil or non-stick spray and stir the onions until they are soft. Chop the cooked vegetables and add to the pan to warm. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. As bottom of eggs begins to set, put the cheese, salt and pepper on the eggs. Cook to your liking, fold and plate with the fruit and toasted bread. Pour your beverages and have a great day.
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. HINT: this chowder should be made the day before.
4 strips thick-cut bacon, diced 1 medium Spanish [yellow or white, not sweet] onion, finely diced 1 pound baking potatoes, peeled + cut in ½ cubes 2 pounds steamer clams in their shells one lobster weighing 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. When ready to serve, heat to steaming hot but do not boil. Freeze what is left over in freezer containers which are the same size as a serving.
How this Fast Diet Lifestyleworks: 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.
Many people resist dieting because they think that diet = vegetables = privation = bland food. Not so! The Fast Diet permits a great variety of foods, as long as the menus are full of protein and are low in fats and carbs. And we can eat our veggies in creative ways!
Vegetable Scramble 295 calories PB HINT: use left-over vegetables or prepare them the night before for a quicker preparation.
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 2-3 oz apple ½ piece of 70-calorie whole-grain bread USE GLUTEN FREE BREAD IF YOU WISH Optional: 5 oz fruit smoothie or berry-yogurt smoothie[88 calories] Optional:blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water
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.
Minestrone Soup: 1 cup = 145.5 calories 3 g fat 5 g fiber 8 g protein 27 g carbs 86.4 mg Calcium PB GF[if you use GF pasta] This recipe can be doubled easily. It is a fine dinner soup for a hot Summer day or in the cold of Winter. Prepare it from leftover vegetables to reduce the cooking time. HINT: One serving = one cup, but you could go to 1 ¼ cups each.This recipe made 4 cups for me – several future meals from one recipe!
1 tsp olive oil 1 cup onion, chopped 2/3 cup carrot, chopped ½ cup celery, chopped 2 cloves garlic, chopped 3 slices pepperoni, chopped
Prepare all these ingredients and put into a sauce pan together. Cook over medium heat until onions begin to wilt. NB: if using left-over cooked carrot and celery, add them in the next step.
½ cup sweet potato, cubed ½ cup zucchini, diced ½ cup mushrooms, chopped 2 cups crushed tomatoes ¾ cup small white beans, canned lots of sage and rosemary, chopped 1 cup water 2 cups chicken broth/stock
NB: low sodium broth is preferred Prepare the vegetables as described. Drain and rinse the canned beans. Add these to the pan, along with the water and broth. Cook at a simmer for about 20 minutes. NB: if using left-over cooked sweet potato, zucchini, and other vegetables, add them to the broth after 10 minutes of cooking.
1 oz pasta, whole wheat is preferred to boost fiber [orzo/ dinetelli/broken spaghetti]
Add the pasta and cook until it is soft, 5-6 minutes.
2 tsp Parmesan cheese, grated salt and pepper to taste
Add remaining seasonings and adjust to taste. TIP: Soup is always improved by letting it sit for several hours before reheating and serving hot.
How this Fast DietLifestyle 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.
Some people find that a change of diet causes a change in their digestive health. Whether you end up too loose or too tight in your bowels, the cause is how your intestines are reacting to the addition of new food [vegetables, fiber] as well as the subtraction of other food [fatty foods, processed foods]. It turns out that the standard American diet degenerates the health of the good bacteria which live in the gut and help to digest our food. The solution? Re-populate those good little guys!
“How?” you may ask? The solution we found lies in those green smoothies which we ingested during the Plant-Based Diet, about which I wrote earlier. For breakfast we share a Fruited Green Smoothie like this: 2 cups of greens – spinach or Swiss chard or kale or a combination 1/2 of an apple or pear, seeds and stem removed 1/2 banana 1/3 to 1/2 cup berries – straw- or rasp- or blue or a combination 1 and 1/2 cups orange juice
This is blended on high in the Vita-Mix and tastes better than it looks! The recipe makes enough for three 8-oz servings. Put the extra in a jar in the ‘fridge for tomorrow. We drink this every day, Fast day or Slow day and find it to be very useful for good digestive health.
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 