Quiche-Quiche

July 16, 2017August 25, 2020 ~ 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.

Quiche used to be thought of as effete: “Real Men don’t eat quiche” was the quote of the day, due to its association with ladies at lunch. Why not eat quiche? Lots of protein for muscles, Calcium for strong bones: it is designed to help keep Real Men and Real Women healthy.

Did you read this? 10 Ways to Quickly Lose a Pound (or Two) Good advice for eating any day of the week, Fast Days and Slow Days. http://www.cheatsheet.com/health-fitness/10-ways-to-quickly-lose-a-pound-or-two.html/?ref=YF

Breakfast Quiche: 304 calories 0.9 g fat 9.1 g fiber 14.2 g protein 37.3 g carbs 362.4 mg Calcium GF PB Since the late 1960s, quiche has been the staple of the brunch table. Updated for our use as Fasters, it packs a lot of Calcium as well as tasting very good. NOTE: this makes enough for 2 meals. Invite a guest or triple the recipe and have a party.

For 4 [four] muffin-sized quiches – two for breakfast, two for lunch tomorrow. 1 two-oz egg 1 Tbsp + 1 tsp nonfat ricotta or cottage cheese, both drained 2/3 oz mozzerella cheese, grated 2/3 oz Jarlsberg cheese, grated 1 oz broccoli florets, steamed, chopped HINT: do this the night before or use leftovers from a dinner 1/3 oz onion, chopped marjoram, salt, pepper 2 0z melon + 2 Tbsp blueberries

Steam the onion and chopped broccoli until cooked. Distribute among 4 prepared muffin tins. [I used silicone muffin pans. You could use cupcake papers as well. Both choices avoid added fat and calories.] Add the grated cheeses. Mash any lumps in the cottage cheese/ricotta and whisk in the egg. Spoon over each muffin cup, putting an equal amount in each. Sprinkle with salt and marjoram. Bake at 400 degrees for about 15 minutes, until quiche filling is set. Prepare the fruit, the hot beverage, and the smoothie.

Mushroom Tart: 268 calories 10 g fat 3.2 g fiber 22.6 g protein 16.4 g carbs 241 mg Calcium PB GF – if you eliminate the Arnold Sandwich Thin or substitute 25 calories of GF bread The Gunflint Lodge Cookbook supplied this recipe. Then, of course, I altered it to suit our requirements. But mostly, it is their’s.

1 small clove garlic ¼ cup leeks, white and/or green parts, sliced 6 oz mushrooms, cut into chunks or slices 2 Tbsp white wine two 2-oz eggs 3 Tbsp fatfree milk ¼ cup Gruyère cheese, grated 1/2 cup lowfat cottage cheese, well drained 1 and ¼ oz carrots ¼ Arnold Sandwich Thin

Saute/steam the leeks, garlic, and mushrooms in a little water until soft. Add the wine and cook uncovered until the liquid is nearly gone. Season with salt and pepper. Put the vegetables into a lightly-oil-spritzed baking dish, and cover with the cheese. Whisk eggs, milk, and cottage cheese together and pour over everything in the baking dish. Bake at 375 degrees until the filling is set [knife stuck into center comes out clean]. Remove from oven and cool 15-20 minutes before eating. Prepare your carrots and slice the Sandwich Thin, toasting it if you wish. A tasty meal.

Heat Wave!

July 9, 2017July 12, 2017 ~ 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.

Maybe the weather is hot where you are, maybe it is winter. Heat doesn’t have to be external, it can be in the foods we eat. Today’s breakfast is hot with horseradish, and the dinner is a fine treat for any weather. Eat up, enjoy your food, lose weight.

Horseradish-Cheesy Bake: 281 calories 7.8 g fat 3.1 g fiber 14.6 g protein 35 g carbs 240 mg Calcium PB GF David Rosengarten’s unusual cookbook It’s All American Food takes the reader on a tour of American ethnic and regional foods, and tells you how to make those treats in your own kitchen. This recipe is from the Manhattan restaurant Barney Greengrass, where they are renowned for their breakfasts. Zippy tasting. Greenglass Bake w: apricots

One 2-oz egg ¼ oz Romano cheese, grated 1 Tbsp cheddar/horseradish spread*** 1 Tbsp chives, minced 2 oz apricots 5-6 oz fruit or green smoothie or unpasturized apple cider blackish coffee or tea or lemon in hot water

*** 2 Tbsp WisPride Cheddar spread OR Kraft Old English Cheddar spread 4 [or more] tsp prepared horseradish [the kind in a jar] Cream together thoroughly. Save the rest for another day or another use.

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray. Vigorously whisk the egg, cheeses, and chives until well combined and pour into the ramekin. Put in the oven [it doesn’t need to be hot yet] and bake 12-15 minutes. Meanwhile, brew your beverage, shake the smoothie, and prep the apricots. This will kick-start your day.

Mussels in Tomato Broth: 293 calories 7.5 g fat 2.4 g fiber 29 g protein 28 g carbs 122 mg Calcium PB GF – if using GF bread or omitting Another wonderful way to enjoy these best of bivalves. Mussels Marinara

One pound fresh mussels, cleaned garlic + thyme + parsley 1/2 cup mussel broth [from steaming the mussels] ½ cup marinara sauce ½ tsp basil, dried or 1 tsp fresh + pinch red pepper flakes [optional] 2 tsp Parmesan cheese, grated 1 cup lettuce [sliced if leaves are large, not if using baby greens] ½ tsp cider vinegar + ½ tsp olive oil + ¼ tsp Dijon mustard 1 oz French bread [optional]

Put about half an inch of water in a large pot with the garlic, thyme, and parsley. Bring to a boil and add the mussels. Cover an cook for about 15 minutes. Take off the heat and drain, retaining 1/2 cup mussel liquid in the pan. Stir together the mussel broth and the marinara, along with the basil, [red pepper], and Parmesan. Salt and pepper to taste. Put the mussels in a wide bowl, discarding any that did not open. Pour the tomato/broth over the mussels. Toss the lettuce with the dressing and serve the mussels with the bread. Use a spoon to get all the tasty broth at the end.

Pastoral

July 5, 2017July 2, 2017 ~ 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.

Summer has arrived and the urge is to kick back and relax in the sun. This always makes me think of picnics: at the beach, in the park, even in your own back yard. Today’s menus are based on meals which lend themselves to summer eating. The ScrOmelette is based on the favorite picnic sandwich, the Pan Bagne. This is our family’s go-to for make-ahead-to-take-it-with-you food — perfect for a Fete Champêtre. The dinner is based on Marcella Hazen’s story of a meal prepared by Sicilian shepherds who camp out all summer with the sheep in high pastures. Picnics everyday for them. Picnic food today for you.

‘Pan Bagne’ ScrOmelette: 303 calories 9.5 g fat 2 g fiber 15 g protein 36.3 g carbs 236 mg Calcium PB GF Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers has a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious. pan-bagne-scromelette

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 1/2 black olive, pitted and chopped 1/2 Tbsp chèvre cheese 1 Tbsp crushed tomatoes 1/2 Tbsp spinach, cooked and chopped ¼ tsp dried basil ½ oz apple 5-6 oz fruit smoothie or pure apple cider blackish coffee or blackish tea or lemon in hot water

Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.

Shepherds’ Salad: 286 cal 15 g fat 5.2 g fiber 13.2 g protein 23.6 g carbs PB GF This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette as indicated below. shepherd's salad ½ oz salami 1/3 c white beans 2.5 cups [3 oz] lettuce, from the garden, the store, or use ‘wild greens’ like sorrel, dandelion, or lambs quarters 1 oz mozzerella 1 radish, thinly sliced 2” celery, thinly sliced on diagonal ½ 0z chicken breast 2 tsp of boiled dressing**

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

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

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
Romano cheese	Leek or scallion Garlic
WisPride Cheddar or Kraft Olde English Cheddar spread	Mushrooms Ham 3% fat
Prepared horseradish	Chicken liver or chicken liver pate
Chives fresh apricot	Bing cherries
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 # mussels	Mediterranean Vegetables, 1 cup April 5, 2017
Marinara sauce
Parmesan cheese	3 oz chicken breast
Salad greens	Polenta: skimmed milk; polenta corn meal;
Dressing: cider vinegar, mustard, oil

Sparkling water	Sparkling water

Curried Foods

July 2, 2017August 21, 2018 ~ 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. So easy.

Curry is such a versitile flavor: Indian or Thai? Your choice. Summer food or winter? Your choice. Hot or mild? Your choice. Fast Day meal or not? You can have it both ways! Below you will find meals for Fast Days which will indulge your craving for curry and still leave you slim. Here’s a good read about healthy diet [similar to the 5:2] can lead to healthy brains: http://www.miamiherald.com/news/nation-world/national/article127009359.html

Curried Vegetable Bake: 277 calories 5.4 g fat 2.3 g fiber 11.7 g protein 40 g carbs 214.7 mg Calcium PB GF If you like the warm, spicy taste of curry, then feel free to add more to this dish. Curry Bake

one 2-oz egg ¼ oz broccoli, cooked and diced 1/4 oz carrot, cooked and diced [HINT: use leftovers from a dinner] 4 Tbsp curry sauce [I had some in the fridge from a batch made and posted on 17 Sept, 2017] additional curry powder, salt, garlic powder, all to taste 1 oz applesauce 5-6 oz fruit smoothie or natural apple cider blackish coffee, blackish tea, or lemon in hot water

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Stir together the vegetables, seasonings, and the curry sauce until well blended. Whisk the egg into the mixture and turn into the ramekin. Bake about 15 minutes while you portion the applesauce and prepare the beverages. Hum a few bars of music from your favorite Bollywood film.

Curried Scallops: 244 calories 8.4 g fat 4.9 g fiber 21.4 g protein 12.3 g carbs 108.7 mg Calcium PB GF Our son used make his own Indian curry powder, which is fabulous-tasting. He has moved on to Thai curries, but we still cook with his original powder. These scallops are delicious and filling. It is Dear Husband’s recipe. Curried Scallops w: broccoli

¼ pound scallops 2 Tbsp Indian curry powder ½ Tbsp butter 1 Tbsp white wine 3 oz broccoli

Trim the scallops of the white tissue which may cling to the side. Slice the scallops so that each disk is half its thickness. Pat them dry with paper towels. Sprinkle a plate with the curry powder and dredge the scallops in the powder, coating on both sides. Choose a heavy saute pan which is just large enough to hold the scallops in one layer. Heat the pan over medium heat and add the butter. Place the scallops in the melted butter and cook on one side to brown them. Turn over and cook further, adding some water [carefully!!] if pan looks as if it will dry out. When the scallops are done [this takes very little time], remove to plate. Turn off heat and add the white wine to the pan to deglaze it, scraping up brown bits. Pour over scallops and plate the broccoli. A very easy and special meal.

Sun, Stop!

June 21, 2017June 18, 2017 ~ 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. So easy.

One of the four great events of the solar calendar happens now: the Summer Solstice. [Winter Solstice for those of you in the Southern Hemisphere] The word is from the latin, meaning ‘sun stop,’ since it marks the point when the sun will be the highest altitude in the sky at noon and then descend to its lowest elevation. This was a time of rejoicing and of trepidation in olden days — what if the sun got weaker and never came back?!? We don’t have to worry. And we will mark the occasion with foods from sunny climes while saying, “Weight gain, stop!”

Flamenco ScrOmelette: 287 calories 7.7 g fat 2.7 g fiber 15 g protein 38.6 g carbs 225 mg Calcium PB GF The same flavors of a tapas meal now found in your breakfast scramble. Very good. flamenco-scrom

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 1.5 Tbsp tomato puree ¾ oz bell peppers, chopped 1.5 Tbsp onions, chopped pinch cayenne pepper + pinch parsley + salt to taste 1 oz melon 5-6 oz fruit smoothie or natural apple cider blackish coffee or tea or lemon in hot water If stating the night before: Put the peppers and onions in a micro-wave safe container and nuke them for 1 minute. Stir in the tomato puree and the seasonings. Leave on counter overnight. If starting at breakfast-time: Spritz a saute pan with non-stick spray and heat it. Put the chopped vegetables into the hot saute pan to cook through, then add the eggs, seasonings, and tomato paste. Scramble together [or cook like an omelette] until the way you like it. Plate with the melon, pour the hot and cold beverages. Great flavors.

Tandoori Chicken and Vegetables: 253 calories 4.8 g fat 9.4 fiber 18.6 g protein 30.6 g carbs 73.5 mg Calcium PB GF 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. Tandoori Chicken

2 oz chicken, cooked or raw ½ cup eggplant, cubed 2 oz broccoli, cut in chunks 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 chunks ¼ cup brown rice, cooked ¼ c tandoori sauce from the supermarket, 70-80 calories/ quarter cup

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. Plate the brown rice [warm it if cold] then serve the chicken and vegetables on top. Good enough to eat.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
2 Tbsp roasted vegetables	Tomato puree onion
Marinara sauce Worchestershire sauce	Green pepper mozerella cheese
Gruyere cheese rosemary + garlic powder	Diced bacon file powder chili powder
strawberries	pear
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: only 3 oz today

Dinner, single portion:

Shrimp, 3 oz	2 buckwheat/wheat flour crepes
Carrot onion	3% fat ham from deli
cabbage	Laughing Cow Cheese
6” Wonton wrappers, four of them	½ oz Swiss cheese from deli
Oyster sayce soy sauce	tomatoes
Ginger garlic tomato, fresh
Sparkling water	Sparkling water

Border Walls II

June 18, 2017June 18, 2017 ~ me ~ Leave a comment

In the year 122 Common Era [that’s AD to some people], Emperor Hadrian decided that he needed a wall. Most likely you have heard of it: it stretches from coast to coast in northern England, 84 miles of Roman might. Most of us think that it was designed to keep the Scots and Picts OUT of the Empire. But as I learned when I hiked the Wall in May, its purpose was simply to regulate trade. Why else would the Wall have gates all along its length? And how could those disparite tribes have challenged the might of 2600 cavalry troops stationed there? Trade rights. It all boiled down to commerce. Now we have treaties to deal with such matters, and eventually the wall was torn down.

I had a real adventure hiking the Wall with two cousins. Beautiful countryside and some good food. In honor of Hadrian’s Wall, some UK-inspired food from both sides of the divide. Perhaps food and a need for it will unite people across borders.

Mushroom-Sausage Bake: 292 calories 7.8 g fat 1.7 g fiber 14.7 g protein 34.7 g carbs 210 mg Calcium PB GF Mushrooms and sausages and eggs are common on the English breakfast table, and here they are united.

1 Applegate sausage [or other chicken sausage that weighs in at 33 calories each] 1 two-oz egg ¼ oz mushrooms ½ tsp Parmesan cheese, grated 1.5 oz unsweetened applesauce nearly black coffee or tea or lemon in hot water 6 oz green or fruit smoothie or natural apple cider

Cook the mushrooms [if raw] by poaching in a little hot water for a minute, then chop. Chop the sausage. Spritz a ramekin with oil or non-stick spray and put the sausage and mushroom into it. Set the toaster oven at 350 degrees. Whisk the egg with the cheese, and pour into the ramekin. Bake for 12-15 minutes. Spoon out the applesauce; pour the beverages. Happy breakfast.

Rumbledethumps: 243 calories 10 g fat 4 g fiber 12.6 g protein 19.5 g carbs 171.4 mg Calcium PB GF Where do you get a recipe with a name like that? Sundays At Moosewood, of course. Hearty meals like this, made with winter vegetables are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner. Very handy to have stashed in the freezer.

¼ pound potato 3 Tbsp skimmed milk 1.5 tsp butter ¼ tsp ground mace 2 egg whites ¼ pound cauliflower ¾ cup cabbage, chopped ½ cup leek, sliced ¼ cup broccoli, chopped 1/3 cup cheddar, grated per person: ¾ cup salad greens + 1 oz tomato ½ tsp olive oil + ½ tsp cider vinegar

Cut potato into chunks. Boil and mash with the milk, butter, and mace. Let cool. Steam the cauliflower, cabbage, leek, and broccoli until cooked. Take off the heat. Remove the cauliflower when it is very soft and mash it into the mashed potatoes. Whip the eggwhites until stiff and fold into the potato/cauliflower mash. Taste for salt and pepper. Gently stir in the remaining steamed vegetables. Smooth into a lightly-spritzed baking dish. [choose the dish with the idea that you will be dividing this into 2 equal portions] Sprinkle with the grated cheese and bake at 350 degrees F. until the cheese is bubbly and just starting to brown. Whisk the oil and vinegar together and toss in the greens. Serve the cool, crispy salad with the hot, creamy rumbledethumps. Good food.

May the Force…

May 3, 2017March 17, 2020 ~ me ~ Leave a comment

Tomorrow will be May The Fourth, which Star Wars Fans recognize as a day to celebrate since the words sound like “May the Force….be with you.” Yeah, it’s a stretch. Anyhow, since the only food you ever see anyone eat in the entire film series is the ghastly-looking blue smoothie which Aunt Beru prepares on Tatooine, I thought that today we should talk about smoothies.

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 GF HINT: 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 Calcium PB 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]
Swiss cheese or Gruyere
Sparkling water	Sparkling water

Floralia

April 30, 2017March 9, 2018 ~ me ~ Leave a comment

The first day of May marks a ‘cross-quarter day‘, meaning a day halfway between the Spring Equinox and the Summer Solstice. It is also the time of a Roman festival of Spring in honor of Flora, goddess of Spring. Flowers would be used to decorate everything and all of nature would join to celebrate the warmer weather. Sounds good to me! Wear green on May 1st, and eat foods made of vegetables from the abundant Earth.

Breton Bake: 291 calories 6.7 g fat 4.3 g fiber 13.7 g protein 43 g carbs 271.5 mg calcium PB GF Delicious. Filling. Different. Artichokes are a flower, so appropriate for honoring the goddess of flowers. Breton baked Egg 1 two-oz egg 2 Tbsp crushed tomatoes 2 Tbsp artichoke hearts, canned or frozen ½ tsp or more curry powder 1 Tbsp fatfree ricotta 2 oz applesauce, unsweetened black-ish coffee or black tea, lemon in hot water 5-6 oz fruit smoothie or natural cider

Chop the thawed artichoke hearts. Stir together the artichokes, tomatoes, curry, and ricotta. Whisk in the egg and pour into a ramekin which has been spritzed with non-stick spray. Bake at 350 degrees F. for 20 minutes. Meanwhile, brew your hot beverage; shake that smoothie; and portion the applesauce. Enjoy your breakfast in the spirit of Flora.

Felafel with Vegetable Salad: 205 calories 5.3 g fat 7.7 g fiber 9 g protein 26.5 g carbs 139 mg Calcium PB GF The felafel recipe is from Molly Katzen’s Moosewood Cookbook. Perfect for a warm spring day. Even the food on the plate has a big smile. Felafel w: veg salad

6 falefel patties [see recipe from March 1, 2017] photo shows 5 patties, but you can use 6 ½ cup diced fresh tomatoes 1/2 cup diced orange or yellow bell peppers 2 Tbsp red onion, chopped 1 Tbsp lemon juice

If frozen, warm the felafel. Combine the vegetables with the lemon juice. Plate the felafel and the salad. It’s that easy?!? Yes, it is.

Happy To Be Here

April 23, 2017April 12, 2017 ~ me ~ Leave a comment

Spring has arrived and flower buds are opening, aren’t you happy? If you are, that’s a good thing because a cheerful outlook promotes good physical health. If you are unhappy because of your weight or how you feel about your body, then the Fast Diet/5:2 diet/ Intermittent Fasting diet could be what you need. Did you know that what you eat can affect the health of your brain? Read the attached article and as you do, note the similarities between the foods recommended for good brain health and those we eat on Fast Days. Food for thought. http://www.miamiherald.com/news/nation-world/national/article127009359.html

Felafel Bake: 274 calories 6.6 g fat 3.1 g fiber 15.2 g protein 40 g carbs 198 mg Calcium PB GF Here we use 1 of the felafel patties which we prepared and froze earlier. Great time-saver! Amazing in eggs! Felafel Bake w: blueberries

1 two-oz egg one felafel patty, thawed [see Lenten Fasting, 1 Mar 2017] 1 Tbsp tomato puree or crushed tomatoes ¼ c blueberries blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Whisk together the felafel and the tomato until well blended. Whisk the egg into the felafel and turn into the ramekin. Bake about 15 minutes while you portion the berries and prepare the beverages. What a simple, delicious breakfast.

Mussels in Tomato Broth: 293 calories 7.5 g fat 2.4 g fiber 29 g protein 28 g carbs 122 mg Calcium PB GF Another wonderful way to enjoy these best of bivalves. Mussels Marinara

One pound fresh mussels, shells rinsed and any of the black byssal fibers pulled off garlic + thyme + parsley 1/4 cup mussel broth ½ cup marinara sauce ½ tsp basil, dried or 1 tsp fresh 2 tsp Parmesan cheese, grated 1 cup lettuce [sliced if leaves are large, not if using baby greens] ½ tsp cider vinegar + ½ tsp olive oil + ¼ tsp Dijon mustard 1 oz French bread [optional]

Put about half an inch of water in a large pot with the garlic, thyme, and parsley. Bring to a boil and add the mussels. Cover an cook for about 15 minutes at which point all the shells should be open. Take off the heat and drain, retaining 1/4-1/2 cup mussel liquid in the pan. Stir together the ¼ cup mussel broth and the marinara, along with the basil and Parmesan. Salt and pepper to taste. Put the mussels in a wide bowl, discarding any that did not open. Pour the tomato/broth over the mussels. Toss the lettuce with the dressing and serve the mussels with the bread. Use a spoon to get all the tasty broth at the end.

Still Fasting During Lent

April 5, 2017April 4, 2017 ~ me ~ Leave a comment

How this Fasting Diet works: Eat these meals, and only these meals, tomorrow. Read the blog on Sunday to see what we’ll eat on Monday. The rest of the week, eat what you like, but sensibly. If you are like me, you will see results.

Lent is almost over, are you still Fasting? Do remember, it isn’t just about low calories [aka ‘calorie restriction’], it means low fat, low carbs, and high protein. Here are some meals that fill the bill.

Gravlax & Grannies: 267 calories 3.9 g fat 2.4 g fiber 15.6 g protein 43 g carbs 199 mg Calcium PB GF At the Inn at Saint Peters, we enjoyed their Smoked Trout with Apples. It occurred to me that this could be a fine breakfast for those who enjoy a savory/seafood taste in the a.m. I substituted mackerel gravlax for the smoked trout, just because that was on hand, but the lighter hue of the trout is more attractive. NB: the high carb count for this meal is due to the fruit, so these are high quality, complex carbs. gravlax-apples

1 oz mackerel gravlax OR 1 oz smoked trout [DuckTrap brand is very good] 2 oz Granny Smith apple, thinly sliced; each slice cut into 1/2-moons ¼ c blueberries + 2 raspberries for color blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider

Slice the fish with the grain to create thin slices. Arrange the fish and apples in overlapping slices around the plate. HINT: I did this the night before, covered it with clingwrap and put it in the ‘fridge. So quick the next morning!! Brew your hot beverage, blend or shake your smoothie, dish out those healthy blueberries, and breakfast elegantly.

Mediterranean Vegetables w/grains & cheese: 281 calories 7.1 g fat 10.4 g fiber 16.4 g protein 40 g carbs 332 mg Calcium PB GF – if using GF couscous or brown rice This is how to use some of the same vegetable mixture which we prepared for breakfast on Monday. HINT: If you have these delicious veggies in the freezer, then you are ahead of the game.

2 cups eggplant, peeled & cubed OR 1 and 1/2 cup bell peppers, cubed 2 cups tomato, cubed 2 cups zucchini, cubed 2 cloves garlic 1.5 tsp oregano ½ cup chickpeas, rised and drained per serving: 1 oz mozzerella, shredded + 1/4 cup brown rice or couscous, cooked

Prepare all the veg., and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste, and the chickpeas, and keep warm. Prepare the brown rice or couscous and place it on one side of the plate. Spoon 2 cups of the vegetables next to the couscous. Top with cheese and tuck into it! [After cooling, freeze the remaining vegetables in serving sizes.]

Ingredients for next week: breakfast– portions for one

1 two-oz egg	1.5 two-oz eggs
Cooked turkey breast	leek
¼ slice Whole-grain 70-cal bread	Smoked salmon
Sage, rosemary, thyme	Dill
Celery onion	1 oz Granny Smith apple or apple sauce
1 oz pear	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– portions for one

3/4 c cabbage 3/4 c broccoli	Pieces of roast lamb
1/4 pound potato milk	Apple Walnut halves celery
1/4 pound cauliflower	lemon juice Mayonnaise horseradish buttermilk
leek butter	2 cups lettuce
2 egg whites	Hard-boiled egg
cheddar cheese ground mace	parsley
Sparkling water	Sparkling water

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

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Still Fasting During Lent

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