fasting

Boo!

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from another post.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

OK, let’s have some fun with food for Hallowe’en.  Since it is a Fast Day, we won’t eat the candy [you may have some tomorrow], but here are some meals in holiday colors and in keeping with the calories and protein of our Fasting Lifestyle.

Sweet Potato Black Bean Hash:  284 calories  5.6 g fat   7.6 g fiber    18.1 g protein   43.3 g carbs  278.3 mg Calcium   GF  PB   Old friend and fellow bell-ringer Jane Winslow proposed this breakfast and she was right: it is really good.sweet-potatoblack-bean-bake½ c. diced sweet potatoes                                                                                                                                     2 Tbsp yellow onion, diced                                                                                                                                 ¼ red pepper, sliced                                                                                                                                             salt & pepper  +  ¾ tsp paprika  +  ¼ tsp cumin                                                                                                     ½ cup spinach roughly chopped                                                                                                                           ½ c. [3 oz] black beans, rinsed and drained if canned                                                                              one 2-oz egg

Spritz olive oil on medium heat in a large pan. Add sweet potatoes, onion, red pepper, seasonings, and a little water. Cook for 10 minutes, occasionally stirring. Add spinach 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. 

Sausage-Stuffed Squash: 286 calories   6 g fat   7.4 g fiber   19 g protein   35.5 g carbs   274 mg Calcium PB GF I always liked the idea of eating Hallowe’en dinner out of a pumpkin, ‘tho I never tried it. Here the vessel is a small winter squash, filled with soy-based sausage stuffing.sausage-stuffed-squash

½ of a 4” diameter winter squash, halved, seeds removed, and baked                                                  2 Boca brand breakfast sausage                                                                                                                         ¼ cup sauce for pasta puttenesca [tomato sauce with black olives and anchovies]                           2 Tbsp low-fat ricotta                                                                                                                                               ½ oz mozzerella cheese, grated  or non-dairy cheese, if you prefer

Clean the seeds out of your squash half and bake cut-side down in a 375 degree oven for 30 minutes or until flesh is soft. HINT: this can be done the day before or hours before. Chop the sausages and combine with the sauce and ricotta. Spoon into the squash bowl and top with the grated cheese. Heat at 350 for about 25 minutes to warm it all.

 

 

 

East & West

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from another post.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

To divide the world into “East” and “West” is a Euro-centric construct, based on where you happen to be standing [or where you were born].  I raise the issue to get us thinking about variety in our diet: Asian food? European food? Together on the same day — why not? The Fasting Lifestyle embraces lots of cuisines.  Enjoy your food, enjoy the world, enjoy Fasting.

Ratatouille ScrOmelette   285 calories   9.4 g fat   2.8 g fiber    18.1 g protein   31 g carbs   297 mg Calcium PB GF, if using GF bread or no bread    This is one of my favorites!Mediterreanian 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                                                                                                           1/4 cup Mediterranean Vegetables, drained + chopped                                                                           1/4 oz mozzerella cheese, grated                                                                                                                        ¼ slice multi-grain 70-calorie bread OR 1/4 Arnold Multigrain Sandwich Thin                            blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

HINT: the night before, thaw the Mediterranean Vegetables which we prepared June 1st “Because Its June!” Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared vegetables and stir to heat . Whisk the eggs and pour into the pan, stirring to incorporate the vegetables. Cook to your favorite degree of doneness. Sprinkle the cheese on top while still warm or add to the eggs while still cooking. Dish up the fruit, toast the bread, brew your hot beverage, and pour the smoothie.

Shrimp Spring Rolls   281 calories   6.5 g fat   4.5 g fiber   22.4 g protein   29.4 g carbs   126 mg Calcium   GF    PB                           This is the same recipe as the Shrimp with UdonNoodles but without the noodles. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliant. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate.Shrimp Spring Rolls

3 oz raw shrimp, cut in half across the body                                                                                                         2 oz carrot, peeled and sliced into thin coins                                                                                                 2 oz green cabbage                                                                                                                                                  1 1/2 tsp soy sauce.                                                                                                                                                              1 tsp olive oil                                                                                                                                                              1 oz chopped green onion                                                                                                                                      2 oz broccoli, steamed                                                                                                                                                                Thai hot chili sauce                                                                                                                                                 3 eight-inch Spring Roll wrappers             

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir-frying, but we are cutting down on oil, OK? Add the shrimp and stirfry about 1 minute, until it is cooked. Add the scallion or cooked broccoli and soy sauce. Stirfry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it can make the mixture easier to roll.] Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low.

Put a pie plate of warm water on the counter. Add one of the spring roll wrappers. When it is clear, remove it and lay it flat on a dish towel. Spoon 1/3 of the mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Put the roll in the warm pan. Repeat with the other rolls.    In the pan, turn the rolls until they are warm and slightly browned.   Serve with a dollop of hot sauce.

For Gunn & Grommet

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“How about a little cheese, Grommet?” Wallace the claymation character would ask.  “Many’s the long night I’ve dreamed of cheese,” sighed Ben Gunn in Treasure Island. And today they shall be satisfied!  Cheese provides necessary protein and Calcium and it tastes good too. Since the Fasting Lifestyle does not ban it, let us enjoy it.     Welcome to LSM, a fellow cheese-lover, who has resumed Fasting with renewed resolve.

Cheese Omelette  303 calories    10.1 fat   1.8 fiber     15.6 pro    28.7 Carb    232 mg Calcium  GFcheese omelette w: applesauce

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.                                                                               ¼ oz cheese such as Cheddar or Gruyere                                                                                                       1 and 1/2 oz apple                                                                                                                                                          blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz green smoothie or fruit smoothie

Whisk the eggs with seasonings to taste. Grate the cheese. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, sprinkle with cheese, fold and plate. Slice fruit, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving.

Quesadillas 295 cal  9 g. fat  2.7 g fiber  18.8 g protein  31.4 g carb  211.5 mg Calcium   GFchicken quesadillas w: zucc+yam

2 six-inch corn tortillas HINT: Read the package! Make sure that each tortillas is 65 calories each or less.                                                                                                                                            ¾ oz monterey jack cheese, grated                                                                                                                   2 Tbsp non-fat cottage cheese                                                                                                                            2 Tbsp tomato salsa – drain it if it is very liquid                                                                                              large pinch Mexican oregano                                                                                                                                  1 oz [¼ cup] cooked shredded chicken breast                                                                                                    2 oz broccoli, steamed HINT: You could also serve with a slaw made of grated jicama and carrot seasoned with Salsa Verde.  -OR-  Steamed sweet potatoes and zucchini, as seen in photo above.

Heat a cast iron skillet and warm the tortillas on both sides until they are warm, pliant, and beginning to brown in spots. Remove and keep warm in a tea towel. Combine the cheeses, salsa, and oregano. Spoon half of the cheese mixture on each tortilla, then top with shredded cheese. Cook the broccoli. Fold over the tortillas and cook on both sides in the hot skillet until hot and toasty and melty. TIP: I sometimes need to put something on top of the folded tortillas to keep them folded as they begin to cook. No problem after they are flipped.

Read this before the upcoming weekend to help yourself to stay on track.    https://www.yahoo.com/health/how-screwy-weekend-eating-may-wreck-your-110056343.html

New Year’s Resolutions

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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.

Let’s resolve to be healthier this year. Let’s resolve to eat better this  year.  Let’s resolve to lose some weight, and be healthier, and eat better this year.  That sure sound like following the Fasting Lifestyle.  How? prepare the following meals tomorrow.  That means eating the 300-calories-or-less breakfast. Skip lunch but drink lots of water.  Black coffee and tea are fine too. Then eat the 300-calorie-or-less dinner, again with water. Next Sunday, read the next blog in the series and Fast again. Rinse and Repeat.

Basquaise Omelette:     147 calories…    8 g fat… 2 g fiber… 10.4 g protein… 9 g carbs… 80.5 mg Calcium… NB: Food values shown are for the Omelette and fruit only, and do not include the optional beverages.   PB GF  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

3 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 and 1/2 Tbsp tomato sauce ++++  1 and 1/2 Tbsp bell pepper, chopped ++++ ½ clove garlic or big pinch granulated garlic ++++ 2 tsp parsley, chopped ++++ 1 tsp Parmesan cheese, grated ++++ 2 oz apple or 3 oz melon or 2 oz pear ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++++   Optional: 5 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. Alternately, if you prepare the omelette in an 8″ cast-iron skillet, you could serve it from there, as shown in the photo.

Pork Somen Noodles   260 calories…   6 g. fat…   11 g. protein…     28.8 g. carb… PB Found on the back of a bag of somen noodles, this recipe is quick and easy and good to eat. HINT: this is enough for TWO. Dine with a friend or enjoy for lunch another day.

pork somen noodles

2 oz somen noodles ++++ 1 qt water ++++  1 tsp oil ++++ 1- 1/2 cup cabbage, shredded OR 1 cup snow peas ++++ 1 cup carrot, shredded ++++ 2 scallions, sliced diagonally ++++ 4 oz roasted pork tenderloin,  sliced into matchsticks   HINT: this uses pork which was cooked previously.  OR you can use raw pork** ++++ 2 cloves garlic, sliced  ++++ 2 Tbsp soy sauce

Heat the water to a boil. Add the noodles and cook for 3 minutes. Drain, rinse, and cool. Slice the pork into 1/2” rounds, then slice cross-wise into sticks. Heat a heavy frying pan or wok. Add the oil and heat it. Add the cabbage, carrots, and scallions. **If using raw pork, add it now.  Stirfry for 1 minute. Then add 1-2 Tbsp water and continue to stirfry for 1 minute more. Add the cooked pork, garlic, noodles, and soy sauce. Saute until contents are warm.

Christmas Eve

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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.

Just today I was asked if I would be Fasting this week of Christmas. Well, I’ll admit that I’m glad that Christmas will be on a Friday, not Thursday. Fasting can occur as usual on a special day with a little thought. plan A: If you know you must go for the whole Feast for dinner,  have a regular Fast Day until then: a 300 calorie breakfast, no lunch, lots of water, and be sensible in eating at dinner.  plan B: French toast for breakfast and seafood chowder for dinner. The chowder [first posted November 25, 2015] is what we eat on Christmas Eve every year — delicious, out of the freezer [if you made a batch before Thanksgiving in November], and something that you look forward to, instead of feeling deprived.

French Toast    300 caloriesChristmas Tree French Toast

HINT: This recipe makes 4 [four] slices of French Toast. Prepare all 4, but put the other 2 in a bag in the freezer for a really fast breakfast later.                                                                                                         4 slices 70-cal whole grain bread, with a Christmas Tree cut-out                             one 2-oz egg                                                                                                                                    2 Tbsp fat-free milk                                                                                                                  2 oz strawberries, fresh or unsweetened frozen                                                                   1 and 1/2 tsp maple syrup                                                                                                         one 60-cal sausage — I like Al Fresco brand sage breakfast links                         nearly black coffee or tea or lemon in hot water                                                      green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into Christmas Tree shapes, using a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’  Feed the remaining bread to the birds or save for preparing Stuffed Clams, [Aug. 9 , 2015] Put the tree-shaped bread into a rimmed pan which is just big enough for the 4 bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup in a microwave-safe bowl.

The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. Cook the sausage, too. Mash the berries a bit and add the maple syrup.   Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage, hot beverage of choice, and green smoothie.

Seafood Chowder   275 calories  11 g. fat  15 g protein   16 g carb  GF This makes 10 one-cup servings. It freezes nicely, but it is great fresh! My husband found the recipe in Yankee magazine. He prepares this every year. It is wonderful. The directions look long and involved but the results are worth it.Seafood chowder on Wedgewood tile

4 strips thick-cut bacon, diced                                                                                     1 medium Spanish onion, finely diced                                                                                   1 pound baking potatoes, peeled + cut in ½” cubes                                              2 pounds steamer clams in their shells                                                                            one lobster, 1 and ½ pounds                                                                                                                                1 pound scallops                                                                                                                            1 pound shrimp, peeled                                                                                                                                      1 quart whole milk                                                                                                                   4 Tbsp butter                                                                                                                                   2 sprigs parsley, finely chopped                                                                                         ¼ tsp paprika plus salt + pepper to taste

In a medium skillet or saute pan cook the diced bacon until brown and crisp. Remove bacon and reserve. Pour off all but 1 Tbsp fat and add the onions. Cook slowly over low heat, stirring, until translucent [10 mins?]. Set aside with the bacon in a large bowl.

In a separate saucepan, cover cubed potatoes with salted water and boil until almost tender, about 15 minutes. Drain and add to the bacon/onions.

Put clams in a large pot and add 1 quart water. Heat to boiling, cover, and cook until clams open, about 3 minutes. Remove the clams but leave the liquid in the pot. Strain the liquid through a sieve lined with paper towel. Remove the clams from their shells and cut them into smaller pieces if necessary. Add to the potatoes, onion, and bacon.

Put the strained clam broth back into the empty pot and bring to a boil. Add the lobster head-first into the boiling broth. Cover and cook for 20 minutes. Remove lobster and let cool. Crack the shell to remove the meat. Cut the meat into 1/2” chunks and add to the previous ingredients.

Heat the broth until boiling. Add the scallops and shrimp. Reduce heat to low. Simmer about 3 minutes, until the scallops + shrimp are just cooked through.

Add all the previously cooked ingredients, along with the milk, butter, parsley and seasonings. Heat until steaming but not boiling.

Cover and cool. Let the pot sit in the ‘fridge or on a cool back porch for 12-24 hours. This really enhances the flavors. When ready to serve, heat to steaming hot but do not boil. Freeze what is left over in freezer containers which are the same size as a serving.

A Different Feast

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You know that the Pilgrims did not eat roasted turkey and pumpkin pie, don’t you? Sorry to burst your bubble….  With Thanksgiving on a Thursday, you have a dilemma: to Fast or to feast.  If you are really committed to Fasting, carry on. Your health may depend on it. Here is a suggested menu for Thanksgiving Thursday.

Vegetable Omelette     283 calories     9.5 g. fat       19.5 g. protein      30 g. carb          PB  GF if you eliminate the bread or use gluten-free bread.  Take advantage of the goodness of vegetables and use up some left-overs at the same time! Win-win.Vegetable Scramble w: toast, apple

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.                                                                               1/2 tsp Parmesean cheese, grated                                                                                                                          2 tsp red onion, chopped                                                                                                                                            1 oz cooked summer squash/ green beans/ broccoli/ HINT: prepare extra vegetables at dinner on Wednesday or Sunday and save for this meal the following Fast Day                                                                                                              ½ slice 70-cal bread                                                                                                                                              salt, pepper, herbs of your choice                                                                                                                      1 oz apple                                                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Spritz a fry pan with olive oil or non-stick spray and stir the onions until they are soft. Chop the cooked vegetables and add to the pan to warm. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. As bottom of eggs begins to set, put the cheese, salt and pepper on the eggs. Cook to your liking, fold and plate with the fruit and toasted bread. Pour your beverages and have a great day.

Seafood Chowder   275 calories   11.2 g. fat   15.2 g. protein  15.9 g. carb GF This makes 10 one-cup servings. It freezes nicely, but it is great to share! My husband found the recipe in Yankee magazine. He prepares this every year. It is wonderful. The directions look long and involved but the results are worth it. HINT: this chowder should be made the day before.Seafood chowder on Wedgewood tile

4 strips thick-cut bacon, diced                                                                                                                               1 medium Spanish [yellow or white, not sweet] onion, finely diced                                                                             1 pound baking potatoes, peeled + cut in ½ cubes                                                                                          2 pounds steamer clams in their shells                                                                                                  one lobster weighing 1 and ½ pounds                                                                                                              1 pound scallops                                                                                                                                                            1 pound shrimp, peeled                                                                                                                                                     1 quart whole milk                                                                                                                                                     4 Tbsp butter                                                                                                                                                                  2 sprigs parsley, finely chopped                                                                                                                                  ¼ tsp paprika + salt + pepper to taste

In a medium skillet or saute pan cook the diced bacon until brown and crisp. Remove bacon and reserve. Pour off all but 1 Tbsp fat and add the onions. Cook slowly over low heat, stirring, until translucent [10 mins?].  Set aside with the bacon in a large bowl.

In a separate saucepan, cover cubed potatoes with salted water and boil until almost tender, about 15 minutes. Drain and add to the bacon/onions.

Put clams in a large pot and add 1 quart water. Heat to boiling, cover, and cook until clams open, about 3 minutes. Remove the clams but leave the liquid in the pot. Strain the liquid through a sieve lined with paper towel. Remove the clams from their shells and cut them into smaller pieces if necessary. Add to the potatoes, onion, and bacon.

Put the strained clam broth back into the empty pot and bring to a boil. Add the lobster head-first into the boiling broth. Cover and cook for 20 minutes. Remove lobster and let cool. Crack the shell to remove the meat. Cut the meat into 1/2” chunks and add to the previous ingredients.

Heat the broth until boiling. Add the scallops and shrimp. Reduce heat to low. Simmer about 3 minutes, until the scallops + shrimp are just cooked through.

Add all the previously cooked ingredients, along with the milk, butter, parsley and seasonings. Heat until steaming but not boiling.

Cover and cool. Let the pot sit in the ‘fridge or on a cool back porch for 12-24 hours. This really enhances the flavors. When ready to serve, heat to steaming hot but do not boil. Freeze what is left over in freezer containers which are the same size as a serving.

Let’s talk about, um, er, elimination…

~ 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.

Some people find that a change of diet causes a change in their digestive health. Whether you end up too loose or too tight in your bowels, the cause is how your intestines are reacting to the addition of new food [vegetables, fiber] as well as the subtraction of other food [fatty foods, processed foods].  It turns out that the standard American diet degenerates the health of the good bacteria which live in the gut and help to digest our food.  The solution?  Re-populate those good little guys!

“How?” you may ask?  The solution we found lies in those green smoothies which we ingested during the Plant-Based Diet, about which I wrote earlier.  For breakfast we share a Fruited Green Smoothie like this:                                                                             2 cups of greens – spinach or Swiss chard or kale or a combination       1/2 of an apple or pear, seeds and stem removed                                                                  1/2 banana                                                                                                                                   1/3 to 1/2 cup berries – straw- or rasp- or blue or a combination                                      1 and 1/2 cups orange juice

This is blended on high in the Vita-Mix and tastes better than it looks! The recipe makes enough for three 8-oz servings. Put the extra in a jar in the ‘fridge for tomorrow.  We drink this every day, Fast day or Slow day and find it to be very useful for good digestive health.

Let Me Entertain You… Dinner Version.

~ me ~ 2 Comments

What would you serve if you had to have guests for dinner on a Fast Day???  One choice would be to transfer your fasting until tomorrow. But if you have long-term visitors and you don’t want to skip the Fast, here’s what we have done. [Remember, you can always pull out the stops on the following day, since we Fast only two days a week.]

Since most of our friends know that we are proponents of the Fast Diet, I ask them if they would like to see what a fast diet is all about. Sometimes they say ‘yes’ and then they dine along with us.   We have served Steamed Mussels in wine broth [March 22]Mussels with Vegetable Plate or Shepherd’s Salad [March 15] as dinners for non-Fasting friends.  These pleasing meals are rich and flavorful and can convince people that ‘fasting’ isn’t the same as ‘starving’. Go out with them for a long walk or drive during the middle of the day and come home ready for dinner.

What if your guests do not wish to fast or have health issues which prevent it? Then serve one of your favorites, say Crab Cakes [March 1] or Greek Chicken Salad [March 25] Greek Chicken Saladand for the guests, serve some boiled parleyed potatoes or rolls on the side.  Put out a plate of cookies for dessert and leave the room while they eat them.  I did that once, explaining that I did not have the fortitude to watch the guests eat the cookies!  At lunch time, send your house guests out for lunch at a local favorite, or serve them a soup such as Cream of Asparagus asparagus soup[April 1] or Baked Bean [April 22], which you might have in the freezer. Your guests will be happy and well-fed, while you can stay true to your Fasting Lifestyle.  The best of both worlds.

West Meets East

~ 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.

One can go around the world by sampling different cuisines while never leaving your own kitchen. Today, we start in Northern Europe, where oats grow better than wheat. And we end the day in Korea, eating pancakes with shrimp.  Feel like a world traveler yet?

oatmeal-cottage cheese pudding

Blueberry-Oatmeal Pudding      301 calories                  Another fine recipe ‘inspired’ by Marion Cunningham’s The Breakfast Book. Well, actually I used only a few of her ingredients. Those of you who like oatmeal must try this. HINT: the recipe makes enough for two meals. One to eat now, one to freeze for another morning.

1/2  cup oatmeal, cooked in 1 cup water                                       2 tsp maple syrup [the REAL stuff, please]                                 1/2 cup nonfat cottage cheese                                                 pinch of cinnamon or nutmeg                                                         2 Tbsp blueberries [fresh or frozen] per serving                         2.5 oz of apple per person                                                                 5-6 oz fruit smoothie or natural apple cider                                                                                           blackish coffee or blackish tea or lemon in hot water

Cook the oatmeal in the water.  Take off heat and stir in the maple syrup.  Let cool a bit.  While it is still warm, stir in the cottage cheese. Let sit until cool. HINT: I did this part the night before while cleaning up after dinner.  If making one portion, pour half of the pudding in a freezer container and top with 2 Tbsp blueberries. Freeze it.  HINT: Make the entire batch. Eat half of it today and freeze the rest for a really simple-to-prepare breakfast later.  With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin.  Nuke it for a minute to heat through — longer than that and it will bubble over. Serve with the apple slices, fruit smoothie, and hot beverage for a hearty, healthy, yummy meal.

Korean Shrimp Pancakes 290 cal 8.5 g. fat 15.35 g. protein 35 g. carbs PB Adapted from Rush Hour Cookbook, this is enough to serve TWO people.

2 oz egg white two 2-oz eggs 1 cup flour 1/4 pound shrimp 2 green onions = 1 Tbsp green parts, 2 Tbsp white parts ¾ cup zucchini, julienned 2/3 cup carrot, julienned ½ c water 1 Tbsp soy sauce oil to spray on the pan

Thaw the shrimp in a bowl, retaining the thawing liquid. Poach the shrimp in the liquid until just cooked. Remove shrimp and chop. Put the green onions, zucchini and carrots in the liquid, adding water if needed. Steam the veg until they are softening — note that the carrot will take longer. Reserve the cooked veg. Beat the eggs and egg white together. Add the flour, ½ cup water, soy sauce and whisk together. Add the shrimp and vegetables. Stir to combine. Heat a nonstick pan until medium hot. Add a spray of oil if needed. Scoop up the batter by using a 1/4 cup measures being sure to include shrimp, vegetables, and batter each time. Pour into the pan while tipping the pan to spread the batter a little. Let cook until browned on one side, then flip over. Batter should make 3 pancakes. Stack the cooked pancakes and cut in wedges to serve.

Smo-o-o-oth

~ 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.

Lots of people think that smoothies are a good thing, but they can be fat traps. Even Michael Mosley advises against drinking them on Fast Days. He does offer a smoothie recipe in his Fast Diet book, and that is where this post begins: a smoothie to drink as part of a good breakfast instead of OJ and then a full-meal smoothie for those who like to sip their breakfast on the go.

Smoothie kits

M&M’s Fruit Smoothie:    91 calories    0.4 g fat 3.5 g fiber    4 g protein    16 g carbs [13.7 g Complex] 131 mg Calcium   PB GF     This is from the Fast Diet book by Michael Mosley and Mimi Sheridan. We make this because we want our Fast Day menus to be similar to our Slow Day menus and we have been accustomed to a juice smoothie for years. This gives us that but with more protein, probiotics, and some dairy.    NB: This recipe makes enough for 2 [two] smoothies.    HINT: I make up ‘smoothie kits’ in advance and keep them in the freezer. The night before a Fast Day, I put one of the kits on the counter to thaw for breakfast. Much simpler.  Two kits are shown above — enough for 4 servings.                                                                                                              3 oz banana [this is approximately 6″ of banana, which I measure]                                                      7 one-inch strawberries, stemmed [these may be fresh or frozen]                              ½ cup fat-free plain yogurt [I like to use Stonyfield Farm brand]                                                         ~10 ice cubes                                                    

Put ingredients in blender [or use an immersion wand] along with a large handful of ice cubes. Start at low speed while the ice breaks up and the fruit breaks down, then turn up to high for about 10 seconds. The mixture should have the consistency of a thin milkshake. If it is too thick, add water. HINT: Since this makes enough for two servings, if you are serving one, put the remainder in a jar with a lid into the ‘fridge for next Fast Day. Shake the jar before serving.

Flax Seed Breakfast Smoothie: 331 calories  9.3 g fat  12.1 g protein  44 g carbs   PB GF        To be perfectly honest, I have never tried this recipe.  I wanted to see how the numbers would work out. The goal was to make a high-protein shake, with fruit and probiotics from yogurt but low in fat. And it should fit within the 300 calorie/meal limit.  You might wonder why you couldn’t just drink all of the fruit smoothie shown above…. The answer is the low protein. This shake has a lot more protein, which you need for a Fast Day.

1 cup almond milk                                                                                                                                                   ½ cup plain, nonfat yogurt                                                                                                                                  2 Tbsp flax seed [2/3 oz]     honestly, I’ve never eaten/cooked with flax seed.                                          1 cup sliced strawberries [about 5.5 oz]                                                                                                             3 oz banana                                                                                                                                                           ~10 or more ice cubes

Put the fruit, flax, ice, and yogurt in your favorite blending device.  Run it on low speed to break the ice and fruit. Add the milk and raise the speed to high for about 10 seconds.

Please note the calorie count! If you were to consume this for breakfast, your dinner would have to have a low calorie count. I would suggest Cesar Salad [Mar 11] or Crab Cakes [Mar 1] or Baked White Fish [Jan 11] or Beans & Franks [Jan 28]. I would also ask you to note the high Carb content of this recipe. If Carbs matter to you, skip this one.