NYC Restaurants

November 12, 2017September 2, 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. Simple way to lose weight and be healthier.

On November 13, 1927, the Holland Tunnel opened. Linking Manhattan and New Jersey, it was an engineering and transportation marvel: you could get to or from Manhattan Island without going over a bridge! I remember all-night drives from our home in Connecticut to our Grandmother’s house in Pennsylvania. My sister and I usually slept soundly while my father drove and my mother rode shot-gun, but once I remember going through a tunnel. It was other-worldly. All this nostalgia makes me think of food in Manhattan, so let’s spend our Fast Day there. For breakfast, we’ll head to Barney Greengrass on Amsterdam Avenue. Then for dinner, we’ll go to Lüchow’s the iconic German restaurant. Well, we would if we could: it closed in 1982, but I remember dining there with my parents in the 60s. Real German. Happily I have their cookbook to this day. Let’s eat.

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. 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 OR 2 oz apple 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. [stuffed celery?]

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.

Herring Salad: 260 calories PB GF Lüchow’s will live in memory as long as a certain generation lives. And there was a lot to remember about it: the decor, the old-world service, the menu. TIP: This doubles easily to accommodate a guest or provide lunch for tomorrow.

1 1/2 oz herring marinated in wine, drained 1/4 cup beets, cooked, cooled and diced 1 1/2 oz apple, peeled and diced 1/4 cup white beans, drained and rinsed 2 Tbsp onion, minced 1/2 oz dill pickle, chopped pinch sugar 2 tsp vinegar, or more 1 cup lettuce, shredded 1 hard-boiled egg, sliced

Put the vinegar and sugar in a bowl and whisk until the sugar dissolves. Add remaining ingredients [except the egg] and toss gently until everything is well-incorporated. Taste to see if it needs more sugar or more vinegar. Garnish with slices of egg.

Reformed

November 1, 2017June 29, 2023 ~ 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.

500 years ago today, Europe woke up to a new world view. Martin Luther had posted his 95 Theses which sought to reform the Roman Catholic Church, not to over-throw it. The printing press made his ideas ‘go viral.’ Among his radical ideas: printing the Bible in the language of the country so that people could read it for themselves. [Literacy soared as a result.] Luther also got congregations singing in church [a grand experience] and many fine hymns resulted. According to Martin Marty, Luther’s gospel of forgiveness means that tomorrow is a new day. And let’s not forget education for both boys and girls. The Reformation swept Europe and local leaders preached in France, England, Switzerland — all due to the influence of Martin Luther.

One of the best books that I can recommend for your reformation is the Fast Diet by Michael Mosley and Mimi Spencer. How are we reformed since reading it? We are slimmer for sure. We eat in moderation. We are more mindful of what we eat and when we eat it. Reform your diet method.

How do today’s menus relate to the Reformation of 1517? Well, since our sons have reformed our tastebuds by introducing us to flavors we never imagined, the breakfast is a real eye-opener from our younger son. The dinner is in honor of Martin, the good German monk, who surely would have enjoyed sauerkraut and sausage.

Thai ScrOmelette: 279 calories 8.5 g fat 2 g fiber 16 g protein 36 g carbs 249 mg Calcium PB GF Our younger son prepared a marvelous Thai fried rice dinner for us which bowled us over with its flavors. Here are the same flavors, without the white rice. Still marvelous.

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week. 1 clove garlic, chopped 3 Tbsp scallions, sliced 2 Tbsp cooked, chopped spinach [about ½ oz] ½ tsp Thai fish sauce ¼ tsp Thai hot chili sauce big pinch dried basil [Thai basil if you have it] 1.5 oz melon OR applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Combine the garlic, scallions, spinach, the 2 sauces, and basil. Spritz a fry pan with olive oil or non-stick spray. Heat the pan and stir the vegetables until they are warm and soft. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. Cook until done to your liking. Plate with the fruit and enjoy with the beverages.

Sauerkraut and Sausage: 255 calories 5.7 g fat 12.6 g fiber 21.3 g protein 33.5 g carbs 196.4 mg Calcium GF PB Does this meal make you picture over-weight Teutons? Brunhilde, anyone? Now look at the calorie count.

1.5 cups sauerkraut, canned or bagged or fresh 2 tsp caraway seed 2 oz applesauce, unsweetened 1/2 cup onions, chopped coarsely 1 cob-smoked chicken sausage with apple [OR any other sausage with 110 calories] 1.5 cups raw collard greens, chopped or sliced cross-wise in 1/4” strips [chiffonade] salt + garlic powder + pepper to taste.

Thaw the sausage if it is frozen. Leave it whole or slice it into ½” chunks. Combine the sauerkraut, caraway seed, applesauce, and onions in a saucepan large enough to hold the sausage [if leaving whole]. Cook slowly, uncovered until half of the liquid is gone. Add the sausage, cover, and continue to cook until everything is hot. Meanwhile, put the collards into ½ cup water with seasonings, and cook covered until the greens are tender, about 10 minutes.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
crushed tomatoes + chicken meat	1 Tbsp baked beans
fat-free plain yogurt + green chili pepper	1/4 oz pork loin
Monterey jack + 1/2 tsp cornmeal	Worcestershire sauce + HP sauce
1 oz apple or pear	strawberries
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:

3 oz fish, cooked or raw	1.5 cups fish stock
1 egg	cod or hake, 4 oz
white beans, canned	bacon
cream +shallot + spinach	onion + parsley
Swiss chard	2% milk [or skimmed or 1%]
nutmeg + granulated garlic	potato
Sparkling water	Sparkling water

Run of the Mill Diet?

October 18, 2017September 24, 2018 ~ me ~ Leave a comment

When I look at what some people eat when dieting, it seems so lack-luster. Drink this smoothie for breakfast every day. Eat this salad for dinner every day. If that’s dieting, I’ll take a pass. In our house, we like variety and we get it every Fast Day. Here are two of our favorite menus which are unusual and delicious.

Leek & Smoked Salmon ScrOmelette: 290 calories 9 g fat 1.7 g fiber 15.6 g protein 34 g carbs 226.4 mg Calcium PB GF This classic flavor combination makes for a superb breakfast.

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. ½ oz smoked salmon ½ oz leeks, sliced thinly dill + salt + pepper 1 tsp light sour cream [optional] 1 oz applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz green or fruit smoothie

Spritz a hot saute pan with non-stick spray and stir in the leeks, salmon, and dill to soften the leeks and warm the salmon. Whisk the eggs with the seasonings and sour cream. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Ratatouille with Chicken & Polenta: 228 calories 4.4 g fat 9.1 g fiber 29 g protein 32 g carbs 115.6 mg Calcium PB Oddly enough, the inspiration for this meal was a dinner on an airplane. I was determined to duplicate and improve the meal, and I think I succeeded. The polenta needs to be made ahead, and the Med Veg could come out of the freezer. All ready in about 20 minutes with those preparations beforehand. I urge you to simplify your life by preparing these items in advance. Ratatouille Chicken

1 slice of polenta [posted in Sidekicks II October 4, 2017] 1 cup Mediterranean Vegetables [posted in Sidekicks II October 4, 2017] 3 oz chicken breast, skinless and boneless [raw or pre-cooked leftovers] large pinch herbes de Province OR thyme

Pour the Mediterranean Vegetables into a small saucepan and add a little water if there isn’t much liquid. Lay the chicken meat on top of the vegetables and sprinkle with pepper and herbes de Province. Put the lid on the pan and simmer until bottom of chicken is cooked. Check to see if you need to add more liquid to prevent the vegetables from scorching. Turn the chicken, cover and continue to cook until it is done. Meanwhile, spritz a heavy skillet lightly with non-stick spray and heat it. Cut the slice of polenta in half so it is about 1/3” thick. Cook it in the hot pan on both sides until it is warm and beginning to brown. Plate the polenta, spoon the vegetables around the polenta, then arrange the chicken on top.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
1/2 oz salt cod	1 oz gizzards. cleaned
dry potato flakes + herb savory	garlic
Cheddar or ADL Old/Fort cheese	sage
strawberries	1 oz applesauce
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:

3 oz mussel meat	Roast beef to make 1 cup ground
mussel broth from cooking mussels	1 two-oz egg
curry powder + 2 tsp flour	cauliflower + potato for mashing
green beans	1/2 cup low fat beef gravy
Gruyere cheese	peas or salad with vinaigrette
Sparkling water	Sparkling water

Salmon

October 8, 2017June 10, 2022 ~ me ~ Leave a comment

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

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

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

One 2-oz egg ½ oz smoked salmon 1/3 oz leek, sliced thinly 1 tsp low-fat sour cream OR plain Greek Yogurt dill weed to taste + dash lemon juice 1 yellow plum OR ¼ cup blueberries Optional: 5 oz fruit smoothie or berry-yogurt smoothie[88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

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

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

Cucumber Boat w: salmon and 3-bean salad

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

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

Sidekicks II

October 4, 2017March 26, 2022 ~ me ~ Leave a comment

Fred Astaire & Ginger Rogers. Bogey & Bacall. Roy & Dale. These couples were meant to be together. Today would have been my parents’ 75th wedding anniversary. They were devoted soul-mates and so I continue my series of foods that go with other foods. Whether you are Fasting or enjoying a Slow Day, these foods, like my parents, are good sidekicks.

CHILI NON CARNE: HINT: This is enough for 4 one-cup servings OR two 1.5 cup servings with 1 cup left over. Prepare it for dinner or use it for breakfast: Tostadas, Chili-chili Eggs. 15-16 oz canned red beans, drained and rinsed 16 oz canned tomatoes – in chunks or diced, not drained 1 cup chopped onion 1 green pepper, chopped 2-3 tsp chili pepper, or more if you like ½ – 1 tsp ground cumin Saute the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning.

COLESLAW: Perfect with hot dogs, burgers, or grilled chicken. Makes ¾ cup ½ cup chopped cabbage 2” carrot grated [makes ¼ cup] celery seed 2 tsp Mayo Dressing made with olive oil 1.5 tsp cider vinegar pinch Whisk the mayo with the vinegar and toss with the vegetables. Sprinkle with celery seed and refrigerate 2 hours.

MEDITERRANEAN VEGETABLES: Serve with eggs or folded into crepes. So versatile. 2 cups eggplant, peeled & cubed OR 1 and 1/2 cup bell peppers, cubed 1.5 tsp oregano 2 cups tomato, cubed 2 cups zucchini, cubed 2 cloves garlic ½ cup chickpeas, rised and drained

Prepare all the vegetables, 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. Use whatever amount you wish for this meal and freeze the remainder in 1/2-cup or 1-cup portions.

POLENTA: Serve with Chicken and Mediterranean Vegetables equipment you will need: >>metal bowl of 1 quart capacity >>sauce pan that the bowl will sit on top of, like a double boiler >>lid for the bowl OR aluminum foil >>5”x 2.5” loaf pan, lined with cling wrap ingredients: ½ cup skimmed milk 1 cup water ½ cup Polenta corn meal 1 tsp Italian herb seasoning directions: Bring the water and milk to a boil. Pour into the bowl then whisk in the corn meal and continue to whisk until smooth. Cover with the lid or foil. Put hot tap water in the pan and bring to a simmer. Place the covered bowl on the pan of water to cook for 20 minutes, stirring twice. Cook for 30 minutes more, or long enough to make a stiff mush. Scrape the mush into the lined loaf pan. Cool then refrigerate. Cut into 6 slices. One for tonight. Wrap and freeze the rest.

WATERCRESS SAUCE: Terrific as an add-in for egg dishes or sauces. 8 oz watercress, rinsed and trimmed of tough stems 1 medium-large onion 1 tsp olive oil 1 cup vegetable stock

Put the onion in a food processor and run until completely chopped. Warm oil over medium heat and cook onions for 10 minutes or until softened. Process the watercress until finely chopped. Add to the onion and cook 5 minutes more. Stir in the stock and simmer for 15 minutes. Run through the food processor one more time. Serve immediately or cool and store. I froze it in ice-cube trays and got about 18 cubes. The cubes were put in a bag for future use: .

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
1/2 oz smoked salmon	marinara sauce + marinated mushrooms
leek	capers + black olive
dab of low-fat sour cream or plain yogurt	blueberries
dill weed + lemon juice
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:

Cooked salmon	3.5 oz chicken breast
medium cucumber	¼ cup marinara sauce
watercress sauce [27 Sept 2017]	Fresh bread crumbs
Dijon mustard + leek	Parmesan cheese
4-bean salad [17 Sept 2017]	Mozzerella cheese + cottage cheese
	Baby greens + carrot + vinaigrette
Sparkling water	Sparkling water

K.I.S.S.

September 13, 2017March 28, 2022 ~ me ~ Leave a comment

This is not an homage to a band wearing crazy make-up, but a return to the adage “Keep It Simple, Stupid.” While some would bristle at the implication of being called an imbecile, I am aware that oft-times my recipes can get rather involved and complicated. If you don’t care for cooking or you don’t have time, a long-winded recipe can be daunting. In these early weeks of back to school, when getting into new schedules is anxiety-producing, I propose the most simple of menus. Originally created for our friend Lillian, these should find a place in your menu rotation any time you need to Keep It Simple.

Breakfast – 125 cal 1 two-oz hardboiled egg + 1 oz ham, 3% fat + ½ cup strawberries + lemon in hot water or black coffee or black tea

Lunch – Minestrone Soup: 1 cup = 145.5 calories 3 g fat 5 g fiber 8 g protein 27 g carbs 86.4 mg Calcium This recipe can be doubled easily. A fine dinner soup for a hot Summer day. Prepare in the cool of the morning so it can be served in the evening. PB GF [if you use GF pasta]

1 tsp olive oil 1 cup onion, chopped 2/3 cup carrot, chopped ½ cup celery, chopped 2 cloves garlic, chopped 3 slices pepperoni, chopped	Prepare all these ingredients and put into a sauce pan together. Cook over medium heat until onions begin to wilt.
½ cup sweet potato, cubed ½ cup zucchini, diced ½ cup mushrooms, chopped 2 cups crushed tomatoes ¾ cup small white beans, canned lots of sage and rosemary, chopped 1 cup water 2 cups chicken broth/stock	Prepare the vegetables as described. Drain and rinse the canned beans. Add these to the pan, along with the water and broth. Cook at a simmer for about 20 minutes. NB: low sodium broth is preferred
1 oz pasta, whole wheat is preferred to boost fiber [orzo/ dinetelli/broken spaghetti]	Add the pasta and cook until it is soft, 5-6 minutes.
2 tsp Parmesan cheese, grated salt and pepper to taste	Add remaining seasonings and adjust to taste. TIP: Soup is always improved by letting it sit for several hours before reheating and serving hot.

HINT: One serving is one cup, but you could go to 1¼ cups each. This recipe made 4 cups for me – multiple meals from one prep!

Dinner – 80 calories 2 oz chicken or turkey + 2 oz green beans

Ingredients for next week: breakfast, single portion for Monday………………..for Thursday

Next week, I will give recipes for side-dishes and oft-used combinations	1.5 two-oz eggs
	bell pepper
	celery
	onion
	Tabasco sauce + cajun seasoning
	Whatever you need for your hot beverage
	Whatever you need for your smoothie

Dinner, single portion for Monday……………………………………….for Thursday:

	1.75 cups cooked brown rice
	Celery + bell pepper
	Onion + garlic
	Crushed tomato
	1.75 cups red beans, canned
	Green beans or green peas
Sparkling water	Sparkling water

50th

September 10, 2017April 27, 2018 ~ me ~ Leave a comment

I’ve been spending the weekend celebrating my 50th high school reunion. Go Thundering Herd!! [yes, that was the school mascot and team name…] So it got me to thinking about the foods of our youth. In our childhood and teenage years, we set the course for our eating that will last a life-time. All that care-free chowing-down in high school and college leads many to over-weight in adulthood. And that is why we are Fasting now, isn’t it? Today’s menus are full of teenage flavor favorites, but designed for more adult eating. [And the bison in the burger was not from the Mascot.] Here’s to the days of our lives and the time of our life.

Pizza Bake: 271 calories 6.8 g fat 2.5 g fiber 14 g protein 38.4 g carbs 267 mg Calcium PB GF Pizza for breakfast just got healthier and more delicious.

One 2-oz egg salt + pepper to taste 1.5 Tbsp crushed tomatoes 1 thin slice pepperoni, minced [1 slice = 9 calories] ¼ oz mozzerella chesse, grated ½ oz bell pepper, chopped ¼ cup blueberries 5-6 oz fruit smoothie or natural apple cider blackish coffee or blackish tea or lemon in hot water

Set the toaster oven at 350 degrees F. Prepare your beverages. Poach the bell pepper in a little water in the microwave for 30 seconds. Put the cheese, pepperoni, and pepper in a lightly-spritzed ramekin. Whisk the egg with the tomatoes, salt, and pepper and pour into the ramekin. Bake for 12-15 minutes. Pour the beverages, portion the berries, and consider how much nicer this is than a cold slice that tastes like cardboard.

Blue-Burger: 285 calories The winter 2004 issue of Eating Well magazine was the inspiration for this recipe. But this version suits our Fasting needs a little better. It is yummy. Bison-Blue Burger w: bun & red slaw

4-oz ground bison meat, thawed 2 Tbsp blueberries, fresh or frozen ¾ tsp Dijon mustard ½ tsp Worcestershire sauce pinch garlic powder + large pinch black pepper 1 Martin’s potato slider bun ½ cup coleslaw

Thaw the meat and break it up in a bowl. Add the blueberries and all the flavorings. Gently combine ingredients with your fingers, trying not to squish the berries. Shape in a patty using a 4” muffin-cutter as a mold. Try not to pack the burger too much. Broil or grill 4-5 minutes per side. Serve on a toasted potato bun. Grilled cherry tomatoes are nice as a topper. And don’t forget the coleslaw.

Chick-Chick-Chick

August 27, 2017September 2, 2019 ~ me ~ Leave a comment

How this Fast Diethttp://the fast diet.co.ukLifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Start today with the help of a few pointers: http://www.cheatsheet.com/health-fitness/things-you-can-do-on-sunday-to-lose-weight-all-week.html/?a=viewall

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

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

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

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

Chickpea Ragout with Halibut: GF PB A delicious way to enjoy seafood. nb: entire batch of Chickpea Ragout has 484 calories, so divide into portions divided in 2: 242 calories 4.8 g fat 10.7 g fiber 11.7 g protein 40.3 g carbs 51.3 mg Calcium divided in 4: 121 calories 2.8 g fat 5.3 g fiber 5.8 g protein 20 g carbs 26 mg Calcium

This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean my kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes it is best prepared as a main course with seafood for more protein. ½ tsp olive oil ½ cup diced onions ½ cup scallions, chopped 1 Tbsp garlic 2 cups diced tomatoes, fresh or canned and drained 1 and ½ cup chickpeas, drained and rinsed if canned [I like Goya brand] ½ cup chicken stock ½ tsp salt + ½ tsp pepper

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, salt, and pepper. Cook over low heat until liquids are mostly evaporated. Taste for seasoning and adjust. Divide it in 4 portions. Keep one portion aside for today. TIP: Cool the remaining ragout and freeze it in serving portions.

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

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

East of Suez

August 23, 2017June 23, 2019 ~ me ~ Leave a comment

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

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

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 1/2 Tbsp curry powder 2 oz fresh tomatoes, diced and drained 1.5 oz strawberries dollop of plain, fat-free yogurt optional: 5-6 oz fruit smoothie or natural apple cider optional: blackish coffee or tea or lemon in hot water

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

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

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

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

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
Crushed tomatoes	mixed fresh herbs [to taste]
Anchovy + Pear	1/4 cup zucchini, raw or cooked
Low-fat cottage cheese	Jarlsberg cheese
Tiny bit of cooked chicken	peach
optional smoothie	optional hot beverage
optional hot beverage	optional smoothie

Dinner, single portion:

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

Summer Entertaining

August 6, 2017December 13, 2018 ~ me ~ Leave a comment

Sometimes, you just have to have friends over for a summer afternoon on the terrace! A trip to the store, and you bring home the chips, the prepared dip, the hamburgers — and you blow a hole in your diet that will take weeks to fix! But if your party food is low in calorie and high in protein AND delicious, you can partake without fear.

Prepare any or all of these:

Zucchini Quiche [a favorite of my Mother’s for party food]: see Aug. 28, 2016 Easy to make ahead. Zucchini Quiche w: salad

Quesadillas [you can even heat them on the grill] : see August 3, 2016 Can be filled and shaped early in the day, wrapped in foil and refrigerated for later. chicken quesadillas w: zucc+yam

Falafel with Cucumber Raita: see March 1, 2017 Make the falafel patties days ahead and freeze. Felafel w: Cuke Raita

Meze Meal [lots of bowls of meze foods mean lots of choices] : see April 17, 2017 Instead of preparing the single-serving portions, triple or quadruple the amounts. Meze Meal w: chicken copy

Pizza [make several, cut each into 6 pieces] : see May 24, 2017

Pizza

Green Salad with homemade vinaigrette dressing: 1 tsp olive oil + 1 tsp vinegar/2 cups lettuce. Add tomatoes, cooked beets, blueberries, cooked green beans, nuts

Beverages: a] make your own wine spritzers with sparkling water, white wine, and ice cubes with fresh raspberries frozen inside. b] have lots of sparkling water on hand for after you have had your own spritzer.

What can your guests bring? Fresh fruit, some white wine, cut vegetables. If you trust yourself to resist, guests can bring chips or a nice artisan bread.

	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

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

fasting

NYC Restaurants

Reformed

Run of the Mill Diet?

Salmon

Sidekicks II

K.I.S.S.

50th

Chick-Chick-Chick

East of Suez

Summer Entertaining

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this: