Fast Diet recipes which are gluten free and plant-based

Maritime Farewell

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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.

Every summer for the past 25 years, we have gone to the Canadian Maritimes for vacation.  We love it there.  We have stayed in New Brunswick, Nova Scotia, and Newfoundland [even thought it is not technically one of the Maritimes].  But most of our time has been in Prince Edward Island. The food, the people, the music, the scenery: all are memorable but today we’ll focus on the food. SEAFOOD!! And enough fresh fruit in the summer to wallow in it from June to October. But in October, we bid a fond farewell, vowing next summer to return.

Maritime Bake:   296 calories   6.8 g fat  3.1 g fiber   22 g protein  35 g carbs   246 mg Calcium PB GF   To us, the Maritimes of Canada are all about seafood, potatoes, local cheese, and lots of the herb Savory, winter or summer. Then there are the strawberries: June/July in Nova Scotia; July in PEI; August in Newfoundland. Good people, good food.Maritime Bake w: S-bs

1 two-oz egg                                                                                                                                                              1/2 oz salt cod , buy it in a bag or in a box                                                                                                         1/8 oz Cheddar OR ADL brand “Old/Fort”, grated                                                                                       1 tsp dried savory                                                                                                                                                   1/2 Tbsp dry potato flakes + 1 Tbsp water                                                                                                pepper to taste                                                                                                                                                                2 oz strawberries                                                                                                                                          blackish coffee or tea or lemon in hot water                                                                                                  5-6 oz fruit smoothie or green smoothie or unpasturized apple cider

The night before: 1] stir the potato flakes and water together in a small bowl and let sit to moisten. 2] cover the salt cod with water and soak 30 minutes. Drain and flake into small pieces. TIP: Many recipes tell you to soak the cod again and again to get rid of the salt, but I think that makes the cod taste bland. Use your judgement.

Next morning: Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. Combine the potato, cod, and savory and put into the ramekin. Whisk the egg and pour over the cod. Top with grated cheese and bake 12-15 minutes. Prepare your beverages as you like them and plate the berries.

Mussel Gratin:  267 calories   14 g fat   2.3 g fiber   30 g protein   16 g carbs   354 mg Calcium PB GF –if using GF flour   When we steam mussels for a feast, there are often some left over. Removed from their shells, the meat can easily be frozen in the cooled cooking broth. A wonderful item for a quick future meal.Mussel Gratin w: beans

3 oz cooked mussels, removed from shells [when you click the link, be sure to read all the comments  incurred by saying that PEI cultured mussels are not the best you can get.]                                                                                               4 Tbsp mussel broth [from cooking the mussels]                                                                                           2 tsp flour [I use King Arthur unbleached]                                                                                                   ½ oz Gruyère cheese, grated                                                                                                                             ½ tsp curry powder                                                                                                                                                     3 oz green beans

Warm the mussel broth and whisk in the flour. Heat over low until thickened. Add curry powder and cheese. Whisk until cheese is melted and sauce is well combined. Add the mussels. Spritz a ramekin with non-stick spray and scrape the mussels and sauce into the ramekin. Bake at 350 degrees F. for 10 minutes while you cook the beans.

Roma & Parma

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Summer vacation is over and everyone is back to school or back to work.  So let’s take a little holiday to Italy, shall we?  We’ll have breakfast in Roma, the Eternal City, enjoying the racy stories of how ‘women of the evening’ developed the combination of ingredients dubbed ‘Puttanesca Sauce.’  Then we’ll dash up to Parma, known for its famous cheese, to dine on that city’s best-known dish.  And despite this wealth of flavor, we are still able to stay within our Fasting guidelines. Fantastico!

Puttanesca ScrOmelette:  288 calories  8.5 g fat   1.7 g fiber  15 g protein  37.5 g carbs  225 mg Calcium  PB GF  Yup. “Puttanesca” means ‘street-walker.’ This breakfast is based on the flavors of the iconic Roman pasta dish. If you ever make a dinner with that sauce, save some out to season this breakfast.puttenesca-scromelette

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week                                                                                                       1 Tbsp marinara sauce + 1.5 tsp marinated mushrooms + 1 tsp capers, drained + 1 black olives, chopped OR 1.5 Tbsp puttenesca sauce from your recipe or from a jar                                       1/2 a clementine OR 1 oz blueberries                                                                                                                5 oz fruit smoothie or green smoothie                                                                                                                       blackish coffee or blackish tea or lemon in hot water

Whisk the sauce into the eggs and scramble or cook as a rolled omelette. Enjoy with the hot beverage, smoothie, and fruit

Chicken Parmesan:  238 calories  2.6 g fat  4.7 g fiber  31 g protein  11.4 g carbs   242.5 mg Calcium   PG GF – if using GF bread   At last! The restaurant classic made suitable for Fasters. And it is delicious.Chicken Parmesan w: salad

3 and ½ oz raw chicken breast meat, boneless, skinless                                                                                  1 Tbsp Parmesan cheese, grated                                                                                                                             ¼ oz whole-grain breadcrumbs, fresh not dried                                                                                                                   1 Tbsp milk                                                                                                                                                                                      ¼ cup marinara sauce, homemade or from a jar                                                                                        ¾ oz mozzerella, grated                                                                                                                                        2 Tbsp low-fat cottage cheese                                                                                                                                1 cup baby greens + ½ oz grated carrots + ½ tsp olive oil + ½ tsp red wine vinegar

Heat the toaster oven to 350º F.  Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan and bread crumbs with salt and pepper. Cream the two cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. Light the candle stuck in the wine bottle for atmosphere.

Ingredients for next week:   breakfast, single portion

1 pan muffin[“Remember When” Dec. 11, 2016] 1.5 two-oz eggs
 1 ham patty: lean ham, cottage cheese, egg white, 70-cal whole-grain bread, sage  smoked salmon
 apple  leeks
 dill weed
 light sour cream [optional]
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 1 two-oz egg  Mediterranean Vegetables [see Sidekicks II, 4 Oct 2017]
 white beans, canned chicken breast
 crushed tomatoes  polenta [see Sidekicks II, 4 Oct 2017]
 onion  + garlic  + cumin
 Swiss cheese
Sparkling water Sparkling water

Salmon

~ me ~ Leave a comment

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.                                                                                     Welcome to Donald, oyes,  and Liz who are now Following.

Salmon is one of the most perfect foods for Fasters: high in protein; high in Omega3; low in calories; readily available in most locations; and it even has Calcium.  Although we wouldn’t want to eat too much of a good thing, today’s menus feature smoked salmon at breakfast and fresh salmon at dinner.  Eat these both in one day if you are a true affectionado/a of these anadromous fish, or split it up to enjoy Salmo salar [Atlantic salmon] at breakfast one day, and Oncorhynchus nerka or Oncorhynchus kisutch [Sockeye or Coho salmon] at dinner another day.

Leek & Salmon Bake:  270 calories  7 g fat  3 g fiber  15 g protein  36.4 g carbs   225.6 mg Calcium PB GF  Simply delicious.

Leek-Salmon Bake w: plum

One 2-oz egg                   ½ oz smoked salmon             1/3 oz leek, sliced thinly                                                                                                                                                                                                                                                                      1 tsp low-fat sour cream OR plain Greek Yogurt                   dill weed to taste + dash lemon juice                                                                                                                  1 yellow plum OR ¼ cup blueberries         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

Spritz an oven-proof ramekin [for 2 people, Dear Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish.  Cook in microwave for 30 seconds at high heat to soften the leek. Add leek and salmon to the ramekin. Whisk the egg with the sour cream, dill, lemon juice, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages and dish the berries. Have a wonderful breakfast and a wonderful day.

Cucumber Boats with Salmon: 258 calories 12.4 g fat 3 g fiber 20.4 g protein 19 g carbs 162 mg Calcium PB GF So easy for the summer or anytime you crave the delicious taste of salmon.

Cucumber Boat w: salmon and 3-bean salad

2 3/4  oz cooked salmon               one 3.5 oz cucumber cut in half of which you will use only one half for this meal                                                                                                                                                                1/2 Tbsp watercress sauce [see Different, posted 27 Sept, 2017]                           1 tsp Dijon mustard                                                                                                                                                   1/8 oz leek                     ½ cup 4-bean salad [see Sidekicks I, posted 17 Sept, 2017]

Slice the leek and blanch in a little water in the microwave. In a bowl, break up the salmon and combine with the sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out the seeds with a melon-baller.  Save the other half of the cucumber for another use.  Mound the salmon into the cucumber boat and plate with the 4-bean salad.

October

~ me ~ Leave a comment

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.   This might interest you: feel free to skip/ignore #13  https://www.yahoo.com/health/15-morning-mistakes-wreck-metabolism-150430034.html

Welcome to KoolKosher.

O-M-G Bake:  282 calories  7.7 g fat   2.8 g fiber   14 g protein  38 g carbs   271 mg Calcium PB GF  Think: Oh My Goodness! Or: Olive/Mushroom/Gouda! What Flavor!O-M-C Bake w: applesauce

1 two-oz egg                                                                                                                                                               1 black, oil-cured olive                                                                                                                                           ½ oz raw mushroom, chopped                                                                                                                            ¼ oz Gouda cheese, grated                                                                                                                                                          2 oz applesauce                                                                                                                                               nearly black coffee or tea or lemon in hot water                                                                                              6 oz green or fruit smoothie or natural apple cider

First set the toaster oven to 350 degreese F. My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Pit and chop the olive. Put the olive and mushroom in the ramekin. Whisk the egg with the cheese and pour into the ramekin. Bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Dish up the applesauce and pour the beverages. Delicious.

Clam-Stuffed Mushrooms:  205 calories   6.4 g fat   4.3 g fiber   18.4 g protein   20.2 g carbs   98 mg Calcium PB GF- if using GF bread   So we had these small portobello mushrooms in the ‘fridge, and I thought “Stuff them!” and they were good!   And very filling, despite the LOW calorie count.   clam-stuffed mushrooms5 oz mushroom caps [four 2-3” mushrooms]                                                                                                  ½ cup clam stuffing from Stuffed Clams **                                                                                                          2 oz tomatoes                                                                                                                                                               ½ oz SnapPea Crisps                                                      

**Stuffed Clam Stuffing:                                                                                                                                        1/2 c [2 oz] clams, diced                                         ½ slice 70-cal bread, diced                                                 2 1/2 oz [½ medium] tomato, diced                                  1 oz red bell pepper                                              1 ½ turkey meatballs, diced                                           1 ½ Tbsp plain non-fat yogurt                        garlic powder, thyme, salt, pepper                                                                                                               This makes enough to serve 2 [two] for one stuffed clam dinner.  Or serve one person and have stuffing left over for stuffed mushrooms.

Poach the mushrooms briefly [2 minutes] in boiling water to cover. Using a paring knife, dig out any stem in the cap to create more of a cavity for the filling. Chop the stems and add to the clam stuffing. I used a large cookie-scoop to distrubute the stuffing into the caps. Bake at 400 degrees F. for 15-20 minutes. Plate with the cool tomatoes and the crunchy Crisps. Easy to prepare, a treat to eat.

Taste of Fall

~ me ~ Leave a comment

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.      Have you read this? Amazing how it mirrors what Fasters eat.  Hmmmm… do I see a connection? https://www.yahoo.com/style/eating-want-lose-weight-093400700.html

Apple-Bacon Bake:  270 calories  6.3 g fat   3.5 g fiber   14 g protein  37 g carbs    220.5 mg Calcium PB GF   What a perfect taste of Autumn.Bacon:Apple Bake w: S-b&Pear

1 two-oz egg                                                                                                                                                               ¾ oz apple, peeled, cored, sliced thinly                                                                                                              1/8 oz bacon, diced                                                                                                                                                  1 Tbsp ricotta cheese, drained if too liquid                                                                                                      1 tsp Parmesan cheese                                                                                                                                                                    ¼ tsp prepared mustard                                                                                                                                       sage  + salt + pepper  to taste                                                                                                                                                           ¾ oz pear OR 1/4 cup pear and strawberry compote                                                                         blackish coffee or tea or lemon in hot water                                                                                                   5-6 oz fruit smoothie or green smoothie or unpasturized apple cider

Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. In a saute pan, cook the bacon until done. Drain the fat from the pan and blot the bacon in paper towel.  In the same pan, saute the apple until softened. Put apple and bacon in the ramekin. Whisk the egg, ricotta, Parmesan, mustard, and seasonings together and pour into the ramekin. Bake for 12-15 minutes. Prepare the beverages and the pear. How pleasant.

Fish Roasted with Vegetables: 234 calories  6.2 g fat  4.8 g fiber  29 g protein  16 g carbs   180.3 mg Calcium  PB GF  Delicious one-pan meal. AND it is low in calories and fat.

4 0z pollock or other white fish                                                                                                                         ½ slice bacon, sliced medium to thick                                                                                                                    2 oz carrots in 1/2” chunks                                                                                                                                                        2 oz Brussel sprouts cut in half                                                                                                                       2 oz cauliflower florets, cut in half                                                                                                                       3 oz cherry tomatoes, cut in half                                                                                                                                      1 Tbsp Parmesan cheese

Set the oven at 450 degrees F. Cook the bacon in an oven-proof pan, such as cast iron. Remove the bacon, chop it and set aside. Put the prepared vegetables in the pan and toss to coat with the bacon fat. Salt and pepper to taste. Roast for 10 minutes. Remove the vegetables in their pan from the oven. If you think they will need more than 10 minutes more of cooking, put them back in for 2-3 minutes. They will not be cooked through at this point. Turn oven down to 400 degrees F. Make room in the pan for the fish so that it is sitting on the hot pan. Salt and pepper the fish. Return the pan to the oven and bake 5-10 minutes more, depending on the thickness of the fish. Sprinkle the entire contents of the pan with Parmesan cheese and bacon.

Old N’Orleans

~ me ~ Leave a comment

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.

New Orleans has many meanings to many people. The song “Battle of New Orleans” [about the last battle of the War of 1812, no less!]; Mardi Gras celebrations; Anne Rice’s vampires; Bourbon Street; the Jazz and Zydeco music; Hurricane Katrina; and food.   As a major port city, Old New Orleans had foods of the continent and the world brought to its doorstep. Stirred together in a melting pot of Acadians, Indigenous Peoples, trappers and voyageurs, Africans, Spanish, and French, some interesting menus emerged. While many people think that a trip to New Orleans means excessive eating [they don’t call it The Big Easy for nothing], we can sample the local fare without remorse on a Fast Day and be the better for it. Bon appetit.

Cajun ScrOmelette:   283 calories   PB GF   The Cajuns of Louisianna are the same people as the Acadians of Maritime Canada. Summarily removed by the English from the lands they had settled, surviving Acadians were exiled or made their way to the area of New Orleans, then a French possession. The word ‘Cajun’ is an adaptation of the word ‘Acadian.’ Their music and cusine are similar and wonderful.

Cajun ScrOmelette w: orange

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.                                                                                1 oz bell pepper                                                                                                                                                           3 Tbsp celery                                                                                                                                                            2 Tbsp onion                                                                                                                                                   Tabasco sauce, ad lib                                                                                                                                      Cajun seasonings , ad lib                                                                                                                                   1.5 oz orange slices                                                                                                                                             optional: black coffee or black tea or lemon in hot water                                                                                          optional: 5-6 oz green smoothie or fruit smoothie

Chop the vegetables and combine with the seasonings. Put in a hot saute pan spritzed with oil or non-stick spray. Cook until softened. Whisk the eggs with the Tabasco and Cajun seasonings, and scramble to perfection.  Pour the beverages, slice the oranges, and pass the Tabasco sauce.

Red Beans & Rice:  280 calories     1 g fat       9.2 g fiber      11.4 g protein    60 g carb  142.8 mg Calcium   PB GF  This is the old classic recipe for the ‘perfect protein’. We were afraid that we wouldn’t like it — it sounds bland — but it is good. Yeah, you’re right, the carbs are way high, but for a once-in-a-while this is OK. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.

Red Beans & Rice w: gr. beans

1 – 3/4 cups brown rice, cooked   [be sure you leave enough time to prepare]                                  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]                                               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 tomato sauce 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.  Pass the Tabasco!

Ingredients for next week: breakfast, single portion

1 two-oz egg1.5 two-oz eggs
 apple  +  pear Watercress Sauce: 8 oz watercress, onion
 bacon ricotta cheese
 ricotta & Parmesan cheeses dry mustard
 sage   +  mustard peach
optional smoothie optional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion:

 pollock or other white fish, 4 -5 oz 4 oz beef liver
 1/2 slice bacon, rawgreen beans
 carrots, Brussel sprouts, cauliflower, onions
 Parmesan cheese + cherry tomatoes butter + seasoned flour
Sparkling waterSparkling water

Chick-Chick-Chick

~ me ~ Leave a comment

How this Fast Diethttp://the fast diet.co.ukLifestyle 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.  Start today with the help of a few pointers: http://www.cheatsheet.com/health-fitness/things-you-can-do-on-sunday-to-lose-weight-all-week.html/?a=viewall

Out in the henhouse, the chickens are laying well. The New Hampshire Red birds give us brown eggs daily and the Ameraucana birds have been giving us eggs in a lovely shade of blue. Our little flock of Meat Kings [birds to raise for eating] are growing up fast.  They are living the good life in their spacious house.  Eggs are good for the Faster, since they are high in protein and Calcium as well as being low in calories. Chicken meat also contains high-value protein, is low in fat and has no carbs.  For non-meat eaters, there is the Chickpea, another favorite source of protein, although higher in calories and carbohydrates.  With eggs, chicken meat, and chickpeas, one can Fast very well. “Here, chick-chick-chick!”

Chicken Provinçal Bake: 280 calories  5.4 g fat   3 g fiber   15 g protein   39 g carbs   221 mg Calcium   PB GF What wonderful flavors! Based on the dinner of the same name.

chicken provincal bake

1 two-oz egg                                                                                                                                                                  2 Tbsp crushed tomatoes, slightly drained                                                                                                     ½ anchovy [use canned fillets] rinsed and chopped                                                                                    1 Tbsp low-fat cottage cheese                                                                                                                                ¼ oz cooked chicken breast, minced                                                                                                      thyme, rosemary, pinch red pepper flakes                                                                                                                                  1 oz strawberry                                                                                                                                                        5-6 oz fruit smoothie or natural apple cider                                                                                        blackish coffee or blackish tea or lemon in hot water

Spritz a ramekin with non-stick spray and set the toaster oven for 350 degrees F. Whisk together the first 6 ingredients,  and pour into the ramekin. Bake for about 15 minutes while you plate the fruit and prepare your beverages. Great way to start the day.

Chickpea Ragout with Halibut:    GF PB    A delicious way to enjoy seafood.   nb: entire batch of Chickpea Ragout has 484 calories, so divide into portions                          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

Halibut w: Chickpea Ragout

This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean my kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes it is best prepared as a main course with seafood for more protein.              ½ tsp olive oil                ½ cup diced onions                         ½ cup scallions, chopped                               1 Tbsp garlic                       2 cups diced tomatoes, fresh or canned and drained                                         1 and ½ cup chickpeas, drained and rinsed if canned   [I like Goya brand]                                                                            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, salt, and pepper. Cook over low heat until liquids are mostly evaporated. Taste for seasoning and adjust. Divide it in 4 portions. Keep one portion aside for today. TIP: Cool the remaining ragout and freeze it in serving portions.

Now add the fish and procede as directed.                                                                                                       4 oz halibut [if fish is raw, add to the pan along with the tomatoes and chickpeas]  TIP: if you don’t have halibut, substitute one of the fish listed below:

4 oz swordfish [if fish is raw, add to the pan along with the chickpeas]                   4 oz salmon [if fish is raw, add to the pan along with the chickpeas]                        4 oz smelts [if fish is raw, add to the pan along with the chickpeas]                           2 oz shad [if fish is raw, add to the pan along with the tomatoes and chickpeas]

East of Suez

~ me ~ Leave a comment

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.

In what has to be one of the most gripping and forlorn line in his work “Mandalay,” Rudyard Kipling wrote, “Ship me somewheres East of Suez where the best is like the worst.  Where there aren’t no Ten Commandments an’ a man can raise a thirst.”  We are not here to discuss religion or your drinking habits.  Rather, today’s topic is the food of India.  If the best is like the worst, then these meals rank right up there with the best.  And the worst must be pretty good too. Here’s hoping that today’s menus help you to reach your goals, and you don’t have to ship out to foreign lands to enjoy it.

Tomato Curry ScrOmelette w: s-bs

Tomato-Curry ScrOmelette:   300 calories  8.2 g fat  4.0 g fiber  16 g protein   40 g carbs   392 mg Calcium  PB GF   This recipe was loosely inspired by Fifty Breakfasts, a book by Col. A. R. K. Herbert, detailing “dishes men like” and containing many foods redolent of his years serving the Queen in India.

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.                                                                                     1/2 Tbsp curry powder                                                                                                                                           2 oz fresh tomatoes, diced and drained                                                                                                       1.5 oz strawberries                                                                                                                                                   dollop of plain, fat-free yogurt                                                                                                                              optional: 5-6 oz fruit smoothie or natural apple cider                                                                                      optional: blackish coffee or tea or lemon in hot water

Drain the tomatoes so that they are not too juicy. Combine with the curry powder and whisk with the eggs. Spritz a fry pan with olive oil or non-stick spray and pour in the egg mixture. Cook to your liking. Prepare the beverages and plate the fruit. Plop a dollop of plain, unsweetened yogurt on the eggs.  A rousing good start to your day.

Tandoori Chicken

Tandoori Chicken and Vegetables:   265 calories   4.8 g fat   9 g fiber   20 g protein   32.6 g carbs   99.5 mg Calcium   PB GF     TIP: You can buy jars of tandoori sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners. Aim for 70-80 calories/ quarter cup

2 oz chicken breast, cooked or raw                                                                                                                   ½ cup eggplant, cubed                                                                                                                                         2 oz broccoli                                                                                                                                                             2 oz bell peppers, cut in chunks                                                                                                                         2 oz zucchini, sliced or cubed                                                                                                                             2 oz carrots, sliced 1/4” thick or use ‘baby carrots’ cut in quarters                                                          ¼ cup brown rice, cooked    TIP: when I cook a batch of brown rice, I freeze some in 1/4 cup portions to use for recipes like this                                                                                                     ¼ c tandoori sauce:  purchased or use the recipe in the link                                                                                                                                                 2 Tbsp plain, non-fat yogurt

Cook the vegetables together in a little water until they are tender. Add the chicken and the sauce. Warm it all. If the chicken is raw, be sure to cook it through. Either stir the yogurt into the sauce or serve it atop the meal. Plate the brown rice [warm it if cold] and serve the chicken and vegetables on top. Perfect for eating on a hot night or a cold one.

Ingredients for next week: breakfast, single portion

1 two-oz egg1.5 two-oz eggs
 Crushed tomatoes mixed fresh herbs [to taste]
 Anchovy    +   Pear1/4 cup zucchini, raw or cooked
 Low-fat cottage cheeseJarlsberg cheese
 Tiny bit of cooked chicken peach
optional smoothieoptional hot beverage
optional hot beverageoptional smoothie

Dinner, single portion:

 4 oz halibut3 cups grated zucchini + lettuce for salad
 Olive oil + chicken stock Onion + garlic
 Onion + scallions + garlic  3 eggs + lots of herbs
 2 cups diced tomatoes Whole wheat ‘bisquick’
 1.5 cups chickpeas, canned 2 oz chicken breast + Parmesan cheese
 2 wedges Laughing Cow cheese
Sparkling waterSparkling water

Meals that begin with “L”

~ me ~ Leave a comment

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.

Last week was Lammas-tide, so just for the ‘ell of it, we’ll have some foods that start with that Letter.  These meals are Lovely and Luscious and might Lead you to be Lithe and Lively as you lose some weight. Give some thought to what you eat on a Slow Day as you read this article: https://www.yahoo.com/finance/news/dietitian-put-2-daily-meal-162000478.html

Leek & Salmon Bake:   270 calories   7 g fat  2.9 g fiber   15.2 g protein   36.4 g carbs   225.6 mg Calcium   PB GF   Simply delicious. Leek-Salmon Bake w: plum One 2-oz egg                                                                                                                                                                  ½ oz salmon, smoked or not [could be leftover from a previous meal]                                                  1/2 oz leek, sliced thinly                                                                                                                                          1 tsp low-fat sour cream OR plain Greek Yogurt                                                                                       dill weed to taste                                                                                                                                                                                                                                                                                                                  1 plum                                                                                                                                                                     6 oz green smoothie or fruit smoothie or unpasturized apple cider                                          blackish coffee or blackish tea or lemon in hot water

Spritz an oven-proof ramekin [for 2 people, my Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish with a little water.  [NB: if the fish is raw, cut it into small pieces and put it in the dish, too] Cook in microwave for 30 seconds at high heat to soften the leek. Add to the ramekin. Whisk the egg with the sour cream, dill, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages and plate the plum. Have a wonderful breakfast and a wonderful day.

Lobster a l’Armoricaine:   272 calories  2.6 g fat   2.5 g fiber   20.5 g protein   12.2 g carbs    123 mg Calcium   PB GF     No, it isn’t a typo. This lobster dish is from the Armor coast of Brittany, therefore: Armoricain, “from the Armor.” The recipe is from Brittany Gastronomique by Kate Whiteman. Elegant yet simple.Lobster a l'Armoricaine

3 oz lobster, cooked or uncooked                                                                                                                   2 Tbsp shallot, minced                                                                                                                                       ½ clove garlic, minced                                                                                                                                                  1 oz cognac or other brandy                                                                                                                              2 oz dry white wine [not cooking wine]                                                                                                         ½ cup tomato, diced                                                                                                                                           1 tsp tomato puree [not paste]                                                                                                                         1 Tbsp half & half [blend cream in Canada]                                                                                                1 oz broccoli florets  +   1 oz carrots, in coins or batons

Remove lobster meat from shell and cut into 1” pieces. Put the shallot and garlic in a pan spritzed with oil. Saute over low heat until soft. Add the lobster meat, and cognac. Tip the pan to distribute the brandy, then, off the heat, light the contents on fire until the flames die. Put into a heat-proof dish and keep barely warm. Add the wine, tomatoes, and puree to the pan and cook until syrupy. Add the cream and heat slowly to reduce in volume a bit. Do not let if boil lest the sauce separate. TIP: You could do this the day before.  Meanwhile, cook the vegetables. Pour the sauce over the lobster and heat under the broiler or in an oven until bubbly. Plate with the vegetables.

 

 

Lammas-tide

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Tomorrow will be Lammas, the old Celtic celebration on their solar calendar. Originally, the multi-day festival was in honor of Lugh, the Celtic craftsman god.   Lughnasadh (pronounced Loo-NAS-ah) is the Irish name for the festival.  It marks the half-way point of summer and it was the time for harvest festivals, leading to the old English origin of the name, ‘loaf-mass.’  In the modern calendar, lacking ties to our orbit around the sun or anything else in nature, people observe Lammas [sort of] by going to county fairs and getting in on back-to-school sales.  WE will honor Lammas by eating the foods of summer with meals which are easily made, if you have the right leftovers from previous summer meals. This is very circular, isn’t it: rather like the Earth’s orbit around the sun, although that is elliptical.

Pork ‘n’ Beans Scromelette:  286 calories      8 g fat       3.1 g fiber     17.4 g protein     36 g carbs 211 mg Calcium   PB  GF   As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – like a meal while on a summer camping trip.Pork n Bean Scromlette

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                                                   1 Tbsp baked beans, straight from the can                                                                                                     ¼ oz pork tenderloin, raw or cooked, left over from a previous dinner                                                 ½ tsp Worcestershire sauce   +   ¼ tsp HP sauce                                                                                              1 oz strawberries, thawed or fresh                                                                                                                     5-6 oz fruit smoothie or pure apple cider                                                                                              blackish coffee or blackish tea or lemon in hot water

If the pork is raw, mince it and combine with the beans and a little water. Put in microwave for 45 seconds to cook the pork.                                                                                                                                       If the pork is cooked, mince it and combine with the beans. Pour pork & beans to warm into a pan which has been sprayed briefly with cooking spray. Whisk the eggs with the two sauces and pour over the pork and beans. Scramble to taste, seasoning with salt and pepper. By now the beverage is hot, the smoothie is shaken, and the strawberries are looking wonderful. Sit, eat, enjoy your breakfast at camp.

Chicken Dinner:   284 calories     4.5 g fat     9.3 g fiber    31.6 g protein   34.2 g carbs  58.2 mg Calcium  PB  GF – if you omit the Finn Crisps.  Perfect use for left-over roasted or lemon-marinated grilled chicken breast. Instead of potatoes, enjoy the crunch of high-fiber crackers. So low in calories that you may even have some lovely fruit for dessert!chicken-dinner-w-beans-carrots

4 ounces roasted/grilled breast meat, without skin                                                                                   1/2 cup [3 0z] green beans                                                                                                                                               2 oz carrots, sliced as coins                                                                                                                                  2 pieces Finn Crisp crackers                                                                                                                              1/2 cup sliced strawberries

Cook the vegetables [fresh from your garden or the farmers’ market] and plate the chicken cold. How deliciously simple.

Ingredients for next week: breakfast, single portion

On Sunday, I will discuss various items suitable for summer entertaining. 1.5 two-oz eggs
 Ham [3% fat content, from deli]
 Swiss cheese
 Cooked pork, left-over
 Mayonnaise [a dab] + dill pickle
Whatever you need for your hot beverage
Whatever you need for your smoothie

Dinner, single portion:

 4 oz bison burger
 90 calorie slider bun
 ½ cup coleslaw
 mushrooms
 catsup
Sparkling water