Fast Diet recipes which are gluten free and plant-based

Spicy Foods

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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.

Hot weather demands spicy foods from warm climates, doesn’t it?  We can do that while Fasting. Whether the cuisine is from Southwestern France or from India, spice is nice.

Basquaise Omelette: 294 calories    7.8 g fat   2.5 g fiber  16.7 g protein    32 g carbs    116 mg Calcium    PB              This recipe, full of the flavors of the Basques region of SW France, comes to us from Salute to Healthy Cooking, published by the French Culinary Institute. Wonderful book from which we cook all year long. Note that this is a baked omelette, so the method is a little different. Faites bien attention.                                                                            

Basquaise Omelette w: applesauce

1.5 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 sauce, such as Hunt’s                                                                                   1 Tbsp bell pepper, chopped                                                                                                                                        ½ clove garlic or pinch granulated garlic                                                                            2 tsp parsley, chopped                                                                                                                                          1.5 tsp Parmesan cheese, grated                                                                            1.5 oz applesauce or apple slices                                                                                                                                    Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]                                                                                     Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Heat the oven broiler. In an oven-safe skillet, put the tomato sauce, peppers, garlic, parsley, and 2 Tbsp water. Cook gently until the veg are soft and the water is evaporated. Remove from pan. Add a spritz of non-stick spray and heat the pan. Whisk the eggs with 2/3 of the tomato mixture and pour into the pan. As the eggs cook, gently lift the edge of the eggs and let uncooked egg flow underneath. Do not flip or fold the eggs. Top the eggs with the cheese and put the skillet under the broiler to finish cooking. Prepare the fruit and beverages. Slide the omelette onto the plate and top it with the remaining tomato/pepper mixture.

Tandoori Chicken and Vegetables 241 cal [299 if you add ¼ of a pita bread] 5.6 g fat 18.6 g protein 15 g carbs    PB GF   You can buy jars of tandoori sauce or summer sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners or lots of calories.

Tandoori chicken & vegetables

2 oz chicken, cooked and cubed                                                       ½ cup eggplant, cubed                                                                                                                                           2 oz broccoli                                                      2 oz bell peppers, cut in chunks                                                                                                                         2 oz zucchini, cut in thick slices                                                                                     ¼ cup brown rice, cooked                                                                                                                                      ¼ – 1/2  c tandoori sauce                                                                        ¼ of a pita bread

Cook the vegetables together until they are tender. Drain. Add the chicken and the sauce. Warm it all. Plate the brown rice [warm it if cold] and serve the chicken and vegetables on top. Good enough to eat.

Fisssh

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Gollum loved his fisssh, but he liked it “raw and wriggling.” We enjoy fish, too, and we have it several times a week. High in protein, high in healthy fats, great tasting most of all. Today’s menu revels in fish — just right for the Fasting Lifestyle.

Smoked Salmon Bake 292 calories 8.0 g fat 1.9 g fiber 15.2 g protein 44.6 g carbs 223.2 mg Calcium PB GF Gosh this is good. You must try it!Smoked Salmon Bake

1 two-ounce egg                                                                                                                                                     ¼ oz smoked salmon, crumbled into pieces                                                                                                  2 Tbsp scallions, green & white parts, diced or sliced                                                                                 2-3 tsp chopped parsley                                                                                                                                         1 Tbsp creamy chèvre [goat cheese]                                                                                                                   ¼ cup blueberries                                                                                                                                           blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz fruit smoothie, green smoothie or natural apple cider

Put the scallions and parsley into a heat-proof ramekin. Microwave for 30 seconds. Add the salmon. HINT: I did this the night before. Beat the goat cheese and egg together until the cheese breaks up into tiny lumps. Pour into ramekin and stir all together to mix. Bake at 350 degrees for 12 minutes, depending on how you like your eggs. Brew your beverage; dish the fruit; shake that smoothie.                                                                                                                                  

Fish Curry: 250 calories 1.6 g fat 8 g fiber 18.5 g protein 31 g carbs 71 mg Calcium PB GF Based on Craig Claibourne’s “Anything Curry,” this is a meal we have enjoyed for years.Fish Curry w: brown rice

curry sauce [makes 3 cups sauce. you need 3/4 cup for tonight’s dinner]:          1 cup onion, chopped                                                                                                             1 clove garlic, minced                                                                                                          1/2 cup celery, chopped                                                                                                         1 cup apple, peeled, and diced                                                                                           1-2 Tablespoons curry powder                                                                                                3/4 tsp dry mustard                                                                                                                            1 bay leaf                                                                                                                                      3 cups fish stock                                                                                                                      1/2 cup water                                                                                                                         Spritz a sauce pan twice with cooking oil and add 2 Tbsp water. Saute the onion, garlic, celery, and apple until soft.  Sprinkle the curry and mustard on top.  Stir in the bay leaf,  broth, and water.  Let cook  until it measures 3 cups. Measure out 3/4 cup for this recipe, then cool and freeze the remainder.

now complete the curry:                                                                                                       1.5 oz carrot rounds                                                                                                                       1/2 cup cauliflower florets                                                                                                2.5 oz cooked fish                                                                                                                    3 Tbsp peas                                                                                                                                1/4 cup boiled yellow or brown lentils                                                                           1/4 cup diced tomatoes                                                                                                                 1/4 cup diced cucumber

Steam or boil the carrots and cauliflower.  Boil the lentils.   Warm the sauce, add the fish, peas, cooked carrots and cauliflower, and heat gently until all is warm.  Plate with the lentils and top with tomatoes and cucumber.

 

August!

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Wow — it is almost August already.  Time is short — need to fit in all the favorite summer foods.

Buttermilk Baked Eggs: 293 cal 9.8 g fat 8.2 g fiber 15.2 g protein 39.7 g. carb 253 mg Calcium This recipe is from Marion Cunningham’s The Breakfast Book. All I added were the sides. Great book full of good recipes.                PB  GF — if using GF breadButtermilk Baked Egg w: S-b 1 slice 70-cal whole-grain bread                                                                                                                      one 2-oz egg                                                                                                                                                                            2 Tbsp buttermilk                                                                                                                                                     2 oz strawberries                                                                                                                                           blackish coffee or blackish tea or lemon juice & hot water                                                                       5-6 oz fruit smoothie or green smoothie or natural apple cider

Cut out a hole from the middle of the bread using a 2” cookie cutter or juice glass. HINT: put the ‘hole’ in a sandwich bag in the freezer. Save for Dutch Breakfast or Breakfast Casserole or Stuffed Clams or Crab Cakes later on. Toast the bread lightly. HINT: this step could be done the night before. Or cut and toast the bread weeks in advance and freeze. Lightly spray an oven-proof pan with cooking spray and put the toasted bread in it. Break the egg over the bread so that the yolk lands in the hole. Carefully spoon the buttermilk over the egg and bread. Season to taste. HINT: you could prep this far and refrigerate over night. Bake at 350 for 15 minutes. Meanwhile put the fruit in a small dish, brew your beverage, pour your fruit smoothie and you have a terrific breakfast!

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,  you will enjoy this meal.Mackeral stuffed w: leeks

Two 2-oz mackerel filets to total 4 oz per serving                                                                                      salt & pepper                                                                                                                                                           2 tsp grainy mustard, like ‘country Dijon’                                                                                                      dried oregano or fresh, chopped                                                                                                                              ¾ of an ounce of sliced leeks                                                                                                                    ground coriander                                                                                                                                                     3 oz tomatoes, sliced OR sliced cucumber and cherry tomatoes, as shown

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. What a lovely summer meal!

Flavorful Plants

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Everything is growing and blooming and looking wonderful outside, so let’s eat some meals made with plants.  Don’t get nervous, this food is full of flavor. The Fasting Lifestyle can be delicious for meat-eaters and plant-eaters alike.

Zucchini Nests w/ Egg   302 calories    8.9 g fat      3.9 g fiber      14.4 g protein     19.2 g carbs         228.7 mg Calcium       PB GF [if using GF bread]                           Found this recipe online [allaboutfitnesssite.wordpress.com], then I changed it to fit our calorie restriction requirements. Note that the egg used for the photo is a pullet egg, which weighs in a 1.5 oz instead of the 2 oz eggs we usually use. If you can find them, pullet eggs can be useful as they give you the egg flavor but with reduced fat and calories. Pullets, as you know, are merely young hens which lay small eggs until they grow up enough to lay larger eggs. HINT: This recipe makes enough for 2 nests which serve 2 people.Zucchini Nests w: Egg

1 tsp olive oil                                                                                                                                                           ¼ cup diced onion                                                                                                                                                  2 tsp fresh sage or 1 tsp dried sage, chopped                                                                                                  1 clove garlic, minced or pressed                                                                                                                  large pinch hot pepper flakes or 1 jalepeno, chopped                                                                                  1 c. zuchinni, grated on the coarse side of the box grater                                                                               2 tsp cider vinegar                                                                                                                                                   1 oz roasted red pepper                                                                                                                                parsley, chopped                                                                                                                                              salt and black pepper                                                                                                                                             per person:     1 egg [2-oz or pullet]                                                                                                                                             1/2 slice multi-grain 70-calorie bread                                                                                                     blackish coffee or tea or lemon in hot water                                                                                                  5 oz fruit smoothie or green smoothie

In a non-stick pan, spritz lightly with olive oil or add 1 tsp.   Cook the onions until lightly browned, 4-6 minutes. Add the sage, garlic, and hot pepper and stir for 30 seconds. Add vinegar, zucchini, some black pepper, and ¾ tsp salt. Cover and cook about 6 minutes longer. Add roasted pepper and parsley. Cook 6 minutes longer ‘until zucchini is light brown.’ Mine never looked light brown, but it looked done to me! HINT: Do this part the night before to save time in the morning.

Next morning: Divide cooked vegetables into two heaps [scant ½ cup each].  Put one portion in storage, for another breakfast later in the week.  Put the other portion  in the saute pan and make an indentation in the top to form the nest. Cover and heat for 1 minute. Uncover and break egg into the ‘nest.’ Sprinkle with salt and pepper. Then cover and cook on the stove top for 4-5 minutes longer or until the egg is cooked to your liking. Plate with the toast, pour your hot beverage and smoothie. Now that’s something different!

Felafel with Cucumber Raita 256 calories   10.2 g. fat   16 g. protein    33.5 g. carbs PB   GF        SORRY, NO PHOTO AT THIS TIME

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 and  ½ tsp fresh mint, chopped or dried dill weed

Thaw out 5 of those felafel patties what we prepared on Sept. 9. 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.

Let’s Eat

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So many diets, so little time.  And what do they have you doing?  Not eating, that’s what. Don’t eat this or that or any of the other thing, day in and day out.  With the Fasting Lifestyle, you can eat what you want on Tuesday, as long as you eat the following menu on Monday.  Give it a try.

Poached Egg on Toast  286 calories  6.3 g fat  4.1 g fiber  13.7 g protein   36.4 g carbs  95 mg Calcium    PB  GF if using GF breadPoached Egg on Toast

 one slice of 70-cal bread                                                                                                                                      one 2-oz egg                                                                                                                                                                 2 oz melon or 1 and 1/2 oz of apple                                                                                                                      5-6 oz fruit smoothie or green smoothie                                                                                                blackish coffee or blackish tea or lemon in hot water

If using an egg poacher, lightly spray the egg cup and heat the water to a simmer. Toast the bread. Poach the egg for 3-4 minutes, according to your taste. Slide the egg onto the toast, season to taste, and enjoy with your hot beverage, fruit,  and smoothie.

Tuna-Bean-Garlic Salad   261 cal    4.2 g fat   5.5 g fiber    31 g protein    28.4 g. carb  152 mg Calcium         PB GF     HINT: this recipe serves 2 [two] This is from the Fast Diet book.  Great in warm weather.                         Sorry.    Can’t find a photo of this meal….

3/4 cup canned navy beans, drained and rinsed                                                                                           1 5-oz can light tuna in water, drained and flaked                                                                                            2 cloves garlic, chopped                                                                                                                                           4 oz tomato, left whole if bite-sized or sliced                                                                                               salt, pepper, thyme, parsley                                                                                                                                 3.5 oz spinach or mixed greens                                                                                                                                    2 tsp lemon juice + 1 tsp white wine vinegar + 1 tsp olive oil                                                                         1 Tbsp Parmesan cheese, grated

Gently stir the beans, tuna, and garlic together. In a wide, shallow bowl whisk the lemon juice, vinegar and olive oil. Stir ½ tsp of the dressing into the bean mixture. Toss the greens and herbs with the remaining dressing, then stir the bean mixture into the greens. Top with the Parmesan cheese. Season with salt and pepper.

Because Its June!

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According to the song, “June is busting out all over.”  We are following the Fasting Lifestyle because we don’t want to be busting out all over our waistbands and belts.  Today we will look ahead to a summer of good, healthy meals by doing some ahead-of-time food preparation.

And guess what? This fits right in with a recent article:  Experts Say This Is the Number 1 Way to Lose Weight     http://www.popsugar.com/fitness/Best-Way-Lose-Weight-39766314    I’m not saying that the recipes listed here are all suitable for a Fast Day, but you could try them for a Slow Day and see if you like them.

Mediterranean Vegetables  makes 4 cups                                                                                                       per cup:      78 calories   1.1 g fat    4.7 g fiber    4.2 g protein                   14 g carbs       53 mg Calcium PB GF            HINT: This  forms the basis for four future menus:  2 breakfasts and 2 dinners.

Mediterranean Veg for freezer

2 cups eggplant, peeled and cubed OR 1 and 1/2 cup bell peppers, cubed                                                                                                                       2 cups tomato, cubed                                                                                                                                              2 cups zucchini, cubed                                                                                                                                           2 cloves garlic                                                                                                                                                                                        1 Tbsp fresh oregano and or rosemary                                                                                                     pinch hot pepper flakes, salt, pepper                                                                                                              ½ cup chickpeas, rised and drained 

Prepare all the veg., and put them in a saucepan. Simmer, covered, until cooked through, about 25 minutes. If watery, remove lid and continue to simmer. Add herbs and seasonings to taste, and the chickpeas.   After the mixture cools, I portion it into 2 scant cups in one freezer box; 1 scant cup into 2 other freezer boxes and pop it in the freezer for future use.

Felafel 1 batch =  648 cal   25.4 g fat     21 g fiber   32.5 g protein      72 g carbs      214 mg Calcium                                                  each patty = 26 cal    1.0 g. fat   0.8 g fiber     1.3 g protein    3 g. carbs     8.5 mg Calcium GF PB                                                         From the old favorite Moosewood Cookbook by Molly Katzen, these are easy to prepare and set you up for several servings of 5 or more future meals.

2 cups canned chick peas I like Goya brand [Or use dried chickpeas but factor in the time to reconstitute and cook them.  Canned chick peas make a smoother, less grainy result.]            1.5 cloves garlic, crushed                                                                                                                                        ¼ cup celery, minced                                                                                                                                           ¼ c. scallions, sliced                                                                                                                                                 1 egg                                                                                                                                                                           1.5 tsp tahini                                                                                                                                                             ½ t. cumin                                                                                                                                                                      ½ t. tumeric                                                                                                                                                                  ¼ t. cayenne                                                                                                                                                                ¼ t. black pepper                                                                                                                                                   1.5 t. salt

Combine in food processer until ingredients form a uniform paste. Scoop into a bowl and chill 1 hour. Form into balls on a silicone mat or parchment paper on a cookie sheet. I used a 1.5 Tbsp scoop and then flattened the patties. Bake at 400 degrees for 10-15 minutes. The patties should be heated through and have an outside ‘crust’ which is firm to the touch. There will be about 25 [twenty-five] of them. Use now or cool and freeze for later use.

Delicious

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Let’s eat some food that is delicious AND good for our health. Why not? You deserve it!

Ratatouille Omelette 285 calories 9.4 g fat 2.8 g fiber 18.8 g protein 31 g carbs 297 mg Calcium PB GF, if using GF bread or no bread  [sorry, no photo yet. check later]

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                                                                                                                                                                                          1/4 cup Mediterranean Vegetables, drained + chopped                                                                              1/4 oz mozzerella cheese, grated                                                                                                                               ¼ slice multi-grain 70-calorie bread                                                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                                      5 oz green smoothie or fruit smoothie or unpasturized apple cider

Whisk the eggs and pour into a medium-hot non-stick skillet with a spritz of oil.  When the bottom of the eggs begins to set, distribute the vegetables and cheese over half the eggs.  Fold and continue cooking to desired

Red Beans & Rice    per serving:  280 calories    1.2 g. fat  9.2 g fiber   11.4 g. protein     59.6 g. carb    142.8 mg Calcium   PB GF   This is the old classic recipe, long touted as containing the ‘perfect protein’. We used to think it would be bland, but it isn’t!  Yeah, you’re right, the carbs are way over the top, but these are complex carbs so that’s good.  HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later meals.red beans & rice w: peas

1 and 3/4 cups brown rice, cooked                                                                                                                   ½ cup celery, chopped                                                                                                                                        ½ cup sweet yellow or any color pepper, diced                                                                                             1 cup onion, chopped                                                                                                                                               2 cloves garlic, minced                                                                                                                                         ¾ cup crushed tomato                                                                                                                              oregano + black pepper  to taste                                                                                                                               1 and 3/4 cups red beans, drained and rinsed [Goya brand is very good]                                          per serving:       ½ cup green peas or beans     

Cook the rice.[This takes 30-45minutes]  Steam/sauté the celery, pepper, and onions in a little water for 5 minutes. Add the garlic and cook 5 minutes more. Add the crushed tomatoes and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4  cups to the vegetable mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green beans.

 

 

 

 

Cinquo de Mayo

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This widely-celebrated holiday is greatly misunderstood.  When Napoleon Bonepart was working on being emperor of the world, he installed his sister and her husband on the throne of Mexico.  The pair were inept rulers and the populace rose up to depose them.  Decades later, on May 5, 1862, France invaded Mexico, which had defaulted on debts.  When a tiny force of locals defeated the French army, Voila! Cinquo de Mayo!  This year it occurs on a Fasting Thursday and you have two choices: Fast on a different day, or just binge.  [The latter is not recommended]

Here are several tried and true recipes for Mexican-inspired meals which are consistent with the Fasting Lifestyle.  Pick a breakfast, choose a dinner, skip the lunch/snacks, and maybe you can squeeze in a tiny shot of tequila [about 85 calories], if you are so inclined.  **

Tostada       PB  GF    posted in Mex-Morroc,              January 31, 2016                                                                       Breakfast Burrito  GF     posted in Seasonal Foods              September 27, 2015

Chile non Carne    PB  GF    posted in Go Wild            March 2, 2016                                                                          Chicken Quesadillas     GF      posted in Gunn & Grommet          April 13, 2016                                                     Seafood Tacos   PB  GF    posted in Amour Propre           February 21, 2016                                                             Chicken Cesar Salad     GF      posted in Oregano              April 6, 2016

 

**http://www.shape.com/healthy-eating/healthy-drinks/cinco-de-mayo-10-alcoholic-drinks-avoid       This website tells of the calorie-bombs which pose as drinks for celebrating Cinquo de Mayo.  And it offers alternative beverages for any occasion, because eating in a healthy manner is an every-day idea.

Floralia

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

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

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

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

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

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

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

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

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

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

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

Fasting while Fasting

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

Felafel posted under ‘Fun Food’ September 13, 2015

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

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

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

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

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

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

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