Fast Diet recipes which are gluten free and plant-based

Ready for Summer?

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How this Fast Diet  Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Yeah, I know:  we are only two weeks into Spring, is it really time to think about Summer?  Yup, you bet. Think about the clothes you will be wearing. And how you want to look while wearing them.  Now think about what you’ve been eating lately…  Is there a disconnect between your wishes for a Healthier You and what you are doing about it?  Have you ever calculated your BMI? That can be an eye-opener. Do you know how many calories to eat daily if you want to get to your Target Weight? This link will help you: https://thefastdiet.co.uk/how-many-calories-on-a-non-fast-day/ Time to get started!  Today’s meals are full of summer ingredients and flavors. Get on board with Fasting.  This article will give you some more tips about getting ready for warmer weather: http://www.today.com/health/slim-down-summer-3-tips-long-term-weight-loss-success-t89401

Mediterranean Bake: 138 calories 2 g fat 1.4 g fiber 10.4 g protein 8.4 g carbs [7.5 g Complex] 55 mg Calcium PB GF Oh! Those sunny flavors!

Mediterranean Bake

one 2-oz egg                                                                                                                                                                 3 Tbsp Mediterranean Vegetables  see  SIDEKICKS II Oct 4, 2017 for the recipe                                         1 Tbsp chèvre cheese                                                                                                                                            salt  +  pepper  +  large pinch of herbes de Province                                                                                     2 oz applesauce/apple/melon                                                                                                                             Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray [this was baked for two servings in a 5×7″ oven-proof dish] and spoon in the Med. Veg. Pop the ramekin in the warming toaster oven for 30 seconds to warm the vegetables. Whisk the egg with the cheese and seasonings. Pour in the egg mixture over the vegetables and bake in the toaster oven for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie; plate the fruit. A fine way to anticipate the joys of Summer.                                                                                                                                     

Pomelo/Grapefruit-Shrimp Salad:   255 cal    6.3 g fat   3.7 g fiber    22.3 g protein     28 g carbs 93.5 mg Calcium     PB GF     The pomelos were ripe in our son and daughter-in-law’s garden, so I used some to make this meal. The recipe is from Hot Sour Salty Sweet by Jeffrey Alford and Naomi Duguid. If you can’t find pomelos, use grapefruit instead. I’ll be perfectly honest: although I enjoyed this meal and found it to be delicious, my chief taster thought it was bitter. Some people are more sensitive to certain tastes than others. Next time, I’ll use grapefruit.

pomelo-shrimp salad w: chips + romaine

1 Tbsp fish sauce                                                                                                                                                   1.5 Tbsp lime juice                                                                                                                                               1.5 tsp brown sugar                                                                                                                                                      1 cup grapefruit or pomelo segments                                                                                                                    1 Tbsp unsweetened coconut                                                                                                                                1/4 oz dry roasted peanuts                                                                                                                                    2 tsp chopped shallot                                                                                                                                                  1/2 cup fresh mint                                                                                                                                                  1/4 tsp Thai chile sauce  or Sriracha                                                                                                                    3 oz shrimp, cleaned — I used tiny cold water shrimp. If you use larger shrimp, cut them into smaller pieces.                                                                                                                                                1 large leaf romaine lettuce                                                                                                                             some chopped scallion

Mix the fish sauce, lime juice and brown sugar in an oven-proof bowl.    Add the shrimp and let marinate.     Toast the coconut in a dry skillet until just beginning to brown. Peel and segment the pomelo/grapefruit and remove pulp from the membranes. Put the shrimp and marinade into the microwave and heat until cooked. Gently combine the shrimp, marinade, pomelo, coconut, peanuts, shallot, mint, and chile sauce in a wide bowl. Put the lettuce leaf on the plate and fill it with the salad. In the photo, you see some colorful chips. Those are veggie chips by Terra which add a nice crunch and a few more calories to the meal. Omit if you wish, but do not substitute potato chips!

Country Tastes

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

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.Sweet Potato:Black Bean Bake

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.Mackeral stuffed w: leeks

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.

Think Spring!

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Tomorrow will be the Vernal Equinox, the start of Spring in the Northern Hemisphere.  Already we have sap dripping from the maple trees and the smelts will be running in the coastal rivers. Look into your crystal ball and see yourself in warm weather clothes.  Keep Fasting to make your Springtime You a healthier person.   For inspiration, read this: http://www.cheatsheet.com/health-fitness/fasting-the-secret-to-losing-weight.html/?a=viewall

Salsa Chicken Bake:      287 calories        5.6 g fat         2.3 g fiber        17 g protein        34 g carbs 221 mg Calcium     GF   Salsa for breakfast? Porque no?  Do you see the happy face in the photo? Smile!salsa-chicken-bake-w-s-bs

1 two-oz egg                                                                                                                                                              1 Tbsp low-fat cottage cheese, drained if too watery                                                                                                                             1 Tbsp tomato salsa, slightly drained if too watery                                                                                                dash of salsa verde                                                                                                                                                  ½ oz chicken breast meat [from a roast, perhaps]                                                                                               oregano [Mexican if you have it]                                                                                                                       2 oz strawberries                                                                                                                                          blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz fruit smoothie, green smoothie or natural apple cider

Stir the cheese, salsas, and chicken together in a medium-sized bowl. Whisk in the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Pour in the egg mixture and bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and enjoy a zesty start to your day.

Smelts, pan-fried:     276 calories      8.8 g fat      4 g fiber      33.3 g protein      14.2 g carb     120.6 mg Calcium    PB GF — if using GF bread      When Spring is near, the smelts swim up the rivers and into my frying pan!pan-fried-fish-w-broc-beets5 oz smelts, cleaned & boned                                                                                                                              1 egg white                                                                                                                                                                ½ slice 70-cal whole-grain bread, ground to crumbs                                                                                            salt, pepper, thyme                                                                                                                                                   1 tsp olive oil                                                                                                                                                                                a dab of  catsup or relish                                                                                                                                   your choice of sides to total 45-50 calories: 2 oz cooked beets   = 24 calories                                                                     ¼ cup pickled beets      = 37 calories                                                                                                                                          2 oz broccoli      = 20 calories                                                                                                                                                         2 oz snow peas       =24 calories                                                                                                                                                      2 oz green beans     =18 calories

Trim tails and fins from the fish and remove the backbones. Whisk the egg white until frothy. Mix the seasonings with the bread crumbs. Dip the fish in the egg whites, then in the bread crumbs. ‘Pan fry’ in oil in a non-stick skillet until lightly browned and cooked through. Prepare your vegetables and season to taste. Plate it all and enjoy the bounty of Spring. Looks and tastes like a lot of calories, but it isn’t.

Feeling Bleu?

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Around the month of March, people get tired of winter. Imagine that!? Cabin Fever sets in and they get grumpy. And then they eat.  What could be a better antidote than some fine meals featuring Bleu Cheese? When following the Fasting Lifestyle, food should lift our spirits and make us happy. Cue Pharrell Williams music.    For National Nutrition Month, read this: https://www.yahoo.com/news/30-simple-health-tips-try-day-march-155925900.html

Bleu Cheese Bake:   292 calories   7.3 g fat   2.3 g fiber      14.3 g protein   37 g carbs    250.7 mg Calcium  PB GF    You’ll go ga-ga over these flavors!bleu-cheese-bake-w-r-b-applesauceyog

1 two-oz egg                                                                                                                                                              ¼ oz bleu cheese, crumbly rather than creamy                                                                                           1 Tbsp fatfree cottage cheese, drained                                                                                                              2 oz applesauce, unsweetened, with 2-3 raspberries mixed into it                                                          5-6 oz green smoothie or fruit smoothie or natural apple cider                                                      black-ish coffee, black-ish tea, or lemon in hot water

Mash the cheeses together with a fork and whisk in the egg. Bake in a lightly-spritzed ramekin at 350 degrees until cooked through, about 12-15 minutes. Dish up the applesauce, pour the smoothie, pour your beverage.

Beet & Bleu Cheese Salad: 288 calories   11 g fat   5.3 g fiber     13.7 g. protein   19.5 g carb    212 mg Calcium  PB GF    This recipe takes me back to a delightful restaurant 2 blocks north of Notre Dame in Paris. You will enjoy the earthy flavors and beauty of this salad.Beet & Bleu Cheese Salad

2.5 oz beets, cooked, skinned, sliced or cubed, cooled                                                                               1 and 1/4 oz bleu cheese, cubed or crumbled                                                                                                1.5 oz tomato, sliced or cubed                                                                                                                                      3 walnut halves [or use slivered almonds if you don’t eat walnuts]                                                           1 oz white beans, rinsed and drained if using canned                                                                                            2.5 c. salad greens                                                                                                                                                   3/4 tsp olive oil    +    3/4 tsp balsamic vinegar                                                                                        garnishes: pansy, chive, or nastursum flowers;  scallions

Assemble and prep all vegetable ingredients. Whisk oil and vinegar in a wide bowl. Put greens in the bowl and toss. Place in serving bowl and arrange the other ingredients on top. Add a few garnishes. Voila! A beautiful meal.

Lenten Fasting

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Fasting is a tradition for the Lenten Season.  It shows a willingness to forgo some of life’s pleasures to atone for sins.  Fast Days used to be a staple in the old days:  the king or the Church would declare a day of fasting to drive away an invading army or to halt the spread of plague.  History does not say how well that worked, but I can tell you that if you stick to 2 Fast Days each week [and eat reasonably the other days], this diet will work for you.  Today at the start of Lent, meals which feature neither eggs nor meat.                   Are you up for a challenge?  If you haven’t yet begun a full 5:2 Fasting Lifestyle [dabbled around the edges but not ready to commit], try it for the next 6 weeks. You will find that by the end, it will be almost second nature.  Go ahead! Do it.

Red White and Blue  295 calories   1.4 g fat  3.8 g fiber     20 g protein   45 g carbs    504 mg Calcium   PB   GF–if using GF bread    Ricotta is higher in protein and Calcium than cottage cheese, but you could substitute that if you wish.Red White & blue

½ cup fat-free ricotta                                                                                                                                                                 ¼ cup blueberries, fresh or frozen [if frozen, keep frozen until ready to use]                                              ½ cup sliced strawberries, fresh or frozen [after slicing, put in a strainer to drain the juices]                                                                                                                                                                            1 slice of 70-calorie multi-grain bread [Nature’s Own] cut into a star with the largest cookie cutter that will fit the bread                                                                                                                                            2 large pinches of cinnamon sugar                                                                                                       blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz fruit smoothie, green smoothie or natural apple cider

Cut your slice of bread with a large star cookie cutter, freezing the scraps for use in Crab Cakes or Stuffed Clams or Crab-Stuffed Flounder. Sprinkle the bread with a small pinch of cinnamon sugar and toast it. Measure the ricotta onto your plate. Put the fruit on top. [I do not recommend stirring the fruit into the cheese, since it will ‘stain’ the cheese.] Top with a small pinch of cinnamon sugar and plate with the toast. Pour the hot beverage and the smoothie.

Felafel with Cucumber Raita:   276 calories   10.2 g fat   16 g protein   33.5 g carbs PB GF    The felafel is from the Eastern Mediterranean, while the raita is from India.  A happy blend of flavors and cultures.                           NO PHOTO                                                                                                                                                        5 felafel patties [see Because It’s June! June 1, 2016]                                                                                                    1 cup raw spinach                                                                                                                                                   1/2 tsp olive oil                                                                                                                                                       large pinch ground nutmeg                                                                                                                                          4 oz plain, non-fat yogurt                                                                                                                                         1 scant cup cucumbers, cubed                                                                                                                               1 tsp white wine vinegar                                                                                                                                         1 ½ tsp fresh mint, chopped or dried dill weed

Thaw out 5 of those felafel patties what we prepared last June 1. Heat them in the toaster oven or in a non-stick pan on the stove. Do not cook them in oil. Cut the spinach into a chiffonade [make a pile of leaves and cut thinly across their width]and put into a bowl. Cube the cucumbers. Stir together the yogurt, vinegar, and dill or mint. Add the cucumber cubes and stir gently to combine. Toss the spinach with the olive oil and nutmeg. Plate it and love it.

INGREDIENTS FOR NEXT WEEK’S MEALS: one serving size

Breakfasts

1 two-oz egg
¼ oz ham
Ricotta cheese, low-fat [or cottage cheese]
Parmesan cheese
sage, salt, pepper, rosemary, crushed red pepper
Applesauce [unsweetened], 2 oz [or pear]
Whatever you need for your smoothie
Whatever you need for your hot beverage

Dinners

¾ cup lobster meat
Cream or ½ & ½
Bechamel sauce, 2 Tbsp
Dijon mustard
Green beans, fresh or frozen
Raspberries, 1 oz
Peaches, 2 oz

Anything is Possible

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I used to love to teach my students about Clyde Tombaugh. He was a Kansas farm boy with a high school education who wanted to be an astronomer. By pluck and luck, he ended up working for the Lowell Observatory and discovered the ‘planet’ Pluto. [Feb 18 is the anniversary of that]  His story shows that anything is possible if you work hard. So it is with losing weight and learning to eat a healthier diet. There is no magic fix: you have to work at it. But the result is worth it. You too can achieve your goals.  Think you won’t make it to dinner without breaking your Fast? Read this: http://www.cheatsheet.com/health-fitness/curb-your-appetite-5-ways-to-stop-feeling-hungry-so-often.html/?a=viewall                Welcome to Splendidfitness who is now following.

Breakfast Quiche:      304 calories       0.9 g fat      9 g fiber      14 g protein      37 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.  quiche w: melon-Bbs

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 vegetables in 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. 

Antipasto with Tuna: 252 calories   10.6 g fat   4.3 g fiber  20.6 g protein   23.7 g carbs  250.7 mg Calcium      PB   GF    This one is a keeper. Simple, off the shelf, pretty on the plate, good to eat. The photo shows enough for 2 people. Invite a guest who is Fasting, too.  The recipe is for ONE PERSON.amtipasto-w-herbs

1 oz roasted red pepper, without oil [I roast my own, slice and freeze them]                                          1 oz mozzerella, cut into ‘sticks’ [I buy blocks of mozzerells for slicing]                                             1/2 of a 5-0z can tuna, packed in water, drained and broken into large chunks                                       2.5 oz tomato slices                                                                                                                                                                    1.5 oz whole green beans, steamed, drained                                                                                                   3/4 oz marinated mushrooms                                                                                                                            3 Tbsp. garbanzo beans, rinsed and drained if canned                                                                                   2 black olives, pitted and sliced                                                                                                                              1.5 slices pepperoni, chopped                                                                                                                                  1/2 tsp flavored oil  +  salt  +  chopped fresh herbs: basil, chives, oregano

Prepare the ingredients and keep separate. Now combine the red peppers and olives.  Stir the pepperoni in with the garbanzos. On a platter, arrange the ingredients in rows as shown in the photo. Suit your own artistic nature as to what goes where. Be liberal with the fresh herbs.

Western Med.

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Remember Club Med — all those sleek, happy people frolicking on the beach in the ads?  I don’t even know if it exists anymore, but who doesn’t dream of a beach vacation in February? [OK: those of you reading from Australia and New Zealand are having beach weather now. But not those of us a 44° North latitude.] If you can’t get away, at least your food can evoke sunny climes.  Breakfast in Southern France and dinner in Morocco — how does that sound? And Fasting will prepare us for future days in the sun, wearing bathing suits…hold that thought.

Chèvre & Spinach Bake:   279 calories   7.3 g fat   2.9 g fiber   13.4 g protein   39 g carbs 230 mg Calcium   PB GF  The goat cheese makes a sublime partner for spinach and the egg.chevre-spinach-bake-w-pear

1 two-oz egg                                                                                                                                                            ¼ cup cooked spinach, drained/squeezed                                                                                                         2 tsp creamy chèvre cheese                                                                                                                               lemon-dill seasoning + salt + pepper                                                                                                                1 oz pear OR apple OR applesauce                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the spinach, cheese, and seasonings. Whisk in the egg and pour into a lightly-oiled or spritzed ramekin. Bake at 350 degrees F. for 12-15 minutes. Meanwhile, prepare the hot beverage and smoothie; plate the fruit. What a nice way to start the day.

Moroccan Tuna:    278 calories  1.4 g fat    7.2 g fiber     34.3 g protein     20.4 g carbs   PB GFMorrocan Tuna w: beans, clementines

4 oz tuna steak [When I see frozen tuna steaks at the supermarket, I get a few to freeze]                               Moroccan spices or  a mixture of ground cumin, mint, and cilantro                                                   1/3 cup white beans, rinsed and drained [Goya brand is always reliable]                                                            1 slice preserved lemon OR 1 slice fresh lemon                                                                                            side vegetables, choose ONE:     1/3 cup peas with mint OR 1/2 cup broccoli florets sprinkled with cumin OR 2/3 cupgreen beans sprinkled with cilantro                                                                     ½ of a clementine

Rub tuna on both sides with Moroccan spices. Chop the lemon and stir into the beans. Bake the tuna on a cast iron skillet for 4-5 minutes per side in a 400 degree oven. When the vegetable is cooked, drain and stir in the seasoning. Section the clementine and plate it all artistically.

This article nicely sums up what I’ve been saying:  Fasting is good for you! https://www.yahoo.com/style/fasting-affects-metabolism-233917630.html                                                    summary: Health perks though that appear to come from intermittent fasting.    When compared to traditional dieting, research suggests that intermittent fasting:                                                                                                                     Causes greater fat loss in abdominal area                                                                                                                 Causes less loss of lean body mass                                                                                                                          Improves cholesterol numbers and fasting insulin                                                                                                Decreases inflammatory markers.

Nellie Bly

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Nellie Bly was an intrepid investigative journalist.  Among other stories she pursued, she was sent to see if one really could go around the world in 80 days, as described in the Jules Verne book of the same title. Tomorrow is the anniversary of her return in 1890, breaking the ‘record’ set in the fictional narrative.  And so I offer meals from the ends of the earth: Europe and Asia. In other words, around the world in less than 600 calories!

‘Pan Bagne’ ScrOmelette:   303 calories   9.5 g fat   2 g fiber   15 g protein   36 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 is 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 chevre cheese                                                                                                                                                                                                                                                    1 Tbsp crushed tomatoes                                                                                                                                    1/2 Tbsp spinach, cooked and chopped                                                                                                         ¼ tsp dried basil           ½ oz apple                                                                                                                                                                                                                                                                                                            optional:  5-6 oz fruit smoothie or pure apple cider                                                                                                  optional: 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.

Chicken Stirfry:    268 calories    7 g fat    6.5 g fiber     28 g protein    21 g carbs     113.4 mg Calcium    PB GF    From the official FastDiet.com website!  The recipe is easy and delicious.Chicken Stirfry

4 oz chicken breast               1.5 Tbsp lemon juice                                                                                                                                                                                                                                                                                      2 tsp soy sauce             1 tsp olive oil  + 2 Tbsp water                                                                                                                                                                                                                                                                                1 tsp fresh ginger, minced                                                                                                                                    1 clove garlic, crushed and chopped                                                                                                               1.5 cups cabbage, sliced       1 cup carrots, julienned                                                                                                                                                                                                                                                                              ½ cup snow peas OR 2 oz asparagus OR 2 oz bell peppers OR 1 oz broccoli

Cut chicken into strips and marinate in lemon juice and soy sauce while you prepare the vegetables. Stirfry the vegetables in oil and 2 Tbsp water for 3 minutes. Add garlic and ginger. Count to 30 and add the chicken with the marinade. Stir-fry 1-2 minutes more to cook the chicken through.

Simple Eating

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Some recipes have become classics over the years because they are simple to prepare.  “Pasta Puttenesca” is made of common ingredients found in most Italian kitchens yet it is as beloved in restaurants as if it were exotic.  And what could be more easy than roasted chicken and vegetables?  No one ever said that preparing meals from scratch had to be difficult!  The Fasting Lifestyle likes food that is healthy, simple, and delicious.

Puttenesca ScrOmelette:   301 calories   8.5 g fat   1.7 g fiber   15 g protein   38 g carbs    233 mg Calcium   PB GF    Yup. “Puttenesca” 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                                                                                                      1.5 Tbsp marinara sauce + 1 Tbsp marinated mushrooms + 2 tsp capers, drained + 2 black olives, chopped OR 3 Tbsp puttenesca sauce from your recipe or from a jar                                               1/2 clementine                                                                                                                                                              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 clementine.

Chicken/Turkey Dinner     284 calories      4.5 g fat     9.3 g fiber       31.6 g protein 34.2 g carbs      58.2 mg Calcium      PB   Perfect use for left-over roasted 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!  This is a very large meal.  If you can’t finish it all, dice the meat and vegetables; add an equal amount of flavorful chicken broth; toss in some chopped herbs and maybe a little pasta, and you’ll have a lovely lunch.chicken-dinner-w-beans-carrots

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

Steam or boil the beans and peas separately. After draining the vegetables, put the cooked chicken meat in the cooking water pot, off the heat and with the lid on.  This will take the chill off the meat.  Enjoy with the crackers and then savor your dessert.

 

 

 

Two Years

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Three and a quarter years ago my Husband and I embarked on the Fasting Lifestyle.  Two years ago I started putting this blog out to the world to help other people who might benefit from my experiences.  To all you lovely people who Follow me: Thank You!  It is nice to know that someone is reading this and I appreciate your Comments, suggestions, and ‘Likes.’     The good news is that after 206 postings, there is a lot more food to share.  I have discovered how much I enjoy tweeking recipes and developing new flavor combinations.  Get your friends and relations to join you in Fasting — it is so much easier when you can share the experience.

 

Breton Baked Egg:   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.breton-baked-egg

1 two-oz egg                                                 2 Tbsp crushed tomatoes                         2 Tbsp artichoke hearts, canned or frozen                          ½ tsp 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 on the Cote d’Amor.

Tuna-Bean-Garlic Patties     261 cal      7.1 g. fat      33.1 g protein      33.4 g. carb    5.5 g fiber 152.5 mg Calcium     PB GF    HINT: recipe serves 2 [two] The recipe is from the Fast Diet book, where it appears as a salad. This is my cool weather version.bean-tuna-garlic-patties-w-spin-salad

3/4 cup canned navy beans, drained and rinsed                                                                                            1 can light tuna in water, drained and flaked                                                                                                       4 oz tomato: 2 oz cubed seeded and drained;      2 oz left whole if bite-sized or sliced                                                                  2 cloves garlic, chopped                                                                                                                                         1 Tbsp Parmesan cheese, grated                        salt, pepper, thyme, parsley                                                                                                                                            3.5 oz spinach or mixed greens                                                                                                                            2 tsp lemon juice + 1 tsp white wine vinegar + 1 tsp olive oil

Set oven at 350 F. Combine the beans, the tuna, the 2 oz cubed tomato, garlic, and Parmesan cheese in a food processor. Process until smooth. Add salt, pepper, and herbs to taste. Shape the mixture into 4 patties, using a 1/3- cup measure as a mold. Turn out onto a lightly-spritzed baking sheet or silicon baking mat. Bake at 375 F until heated through and beginning to form a light crust on top. Meanwhile, whisk the lemon juice, vinegar, and olive oil in a wide, shallow bowl. Add the greens and the remaining tomato. Toss lightly. Plate the salad decoratively with the tuna-bean patties.