Following the 5:2 diet

Another Sunny Day

~ 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.

As we move toward Summer at 42 degrees North latitude, the sun is out longer and everyone is more cheerful. And active, too.  Take advantage of your time to get some exercise.  You don’t have to become a Gym Rat, just walk everyday.  Then you’ll have more energy for more gardening, or spring cleaning, or your job, or your family.  Go on: get out there!

Cottage Breakfast:   278 calories      3.8 g fat      4.8 g fiber      10.2 g protein    24 g carbs        181 mg Calcium PB    If you have the griddlecakes made ahead of time [I keep some already made in the freezer], then this meal comes together in no time flat.Cottage Bfast w: Canadian Bacon

1 griddlecake  [2 Tbsp batter from 10-grain muffins*]   HINT: I prepared 8 griddlecakes from the Bob’s Red Mill 10-grain muffin batter, cooked them, and froze them. I made the rest into muffins to eat on Slow Days.                                                                                                                           ½ c. strawberries   with a dollop of cottage cheese                                                                                                                                                      1 slice Canadian bacon  [‘back bacon’ to the non-USA readers]                                                                                                                                              5-6 oz fruit smoothie or green smoothie or natural apple cider                                                   blackish coffee, blackish tea, or lemon in hot water

Take one griddlecake from the freezer the night before and let it thaw. Cook the Canadian bacon in the microwave or warm it in a non-stick pan along with the griddlecake. Dish the berries, brew the hot beverage, pour the smoothie. What a sweet and easy meal.

*10-Grain Muffin Batter: 1 cup Bob’s Red Mill 10-grain hot cereal mix                                          1 and 1/4 cup buttermilk                                                                                                        [combine cereal + milk and let sit while preparing other ingredients]                                              1/3 cup butter        7 Tbsp sugar         1 cup unbleached flour                                                         1 tsp salt         1 tsp baking powder         1 tsp baking soda                                                         Cream the butter and sugar; mix in the egg.                                                                                 Add the dry ingredients and the cereal/milk mixture.                                                                      Stir until just combined.                                                                                                                Use 2 Tbsp batter for each griddlecake                                                                                         [use 4 Tbsp batter to make each muffin for Slow Days]

Egg-Tomato Gratin:    293 calories     10.4 g fat     5 g fiber    18 g protein    21 g carbs      226 mg Calcium PB GF Jacques Pepin, in his book Fast Food My Way, tells about this family recipe. HINT: The recipe serves two. Invite a friend or save for lunch.Tomato-Egg Casserole

3 hardboiled eggs, peeled and sliced or cut into 6 wedges                                                                        3 oz onions, sliced                                                                                                                                                        2 tsp garlic, chopped                                                                                                                                           1 tsp dried thyme + 1 tsp salt + ½ tsp pepper                                                                                                 1/3 cup garbanzo beans, drained and rinsed                                                                                                   10 fluid oz of tomatoes, drained [save the juice]                                                                                               1 oz Swiss cheese or Gruyère, grated                                                                                                                 2 oz broccoli

Arrange the eggs on the bottom of a 3-cup baking dish. Cook the onions and garlic in some of the tomato juice, about 3 minutes. Add seasonings, tomatoes and the remaining juice. If tomatoes are in large chunks, crush with a fork. Bring to a boil, reduce heat, simmer covered for 4 minutes. Pour over the eggs and sprinkle with the cheese. Take 10 minutes at 400 degrees F., then broil 2-3 minutes to brown the top.

Floralia

~ 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.

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

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

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

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

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

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

Green Eggs and Lamb

~ 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.

Left-overs are a real boon to the cook and the Faster: they make lots of yummy other meals, some of which we can enjoy on a Fast Day.  You might have some ham left from Easter or lamb from Passover, and here are easy ways to recycle them.

Green Eggs & Ham: 295 calories    8.8 g fat        16 g protein       25 g carb     GF     My husband always prepares these on the Thursday after Easter, when there is still ham from the roast and the chives are just beginning to come up.Green Eggs and Ham w: melon

Three 2-oz eggs of which you will use 1 ½ eggs per person 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 oz. ground or chopped ham                                                                                                                                    1 green onion, chopped white and green parts or use fresh chives                                                          1.5 oz cantaloupe  or ½ cup berries                                                                                                         blackish coffee or tea or lemon with hot water                                                                                           5-6 oz fruit smoothie or natural apple cider

Whisk the eggs with salt & pepper to taste. Put the white part of the onion into a hot pan sprayed briefly with cooking oil. Stir around for a few seconds. Add the eggs. When bottom of eggs begin to set, sprinkle the ham & green scallions over the eggs, scramble to taste, and plate. Brew the beverage, pour the smoothie or cider, prep the fruit, and “Eat them! Eat them, here they are!”

Shepherd’s Pie with Lamb:   276 calories      12.3 g fat       2.1 g fiber      21.6 g protein         21.6 g carbs    52.8 mg Calcium      GF      The addition of mashed cauliflower is a great trick to lessen the carb count of mashed potatoes. Some people like to do this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.Shepherd's Pie w: peas

1 cup roast lamb, ground or minced                                                                                                                   1 two-oz egg, separated                                                                                                                                          ½ cup mashed potatoes                                                                                                                                           2.8 oz [½ cup] mashed cauliflower                                                                                                                   ½ cup lamb gravy, as fat free as you can make it                                                                                            3 oz peas

Add the egg yolk and gravy to the roast lamb, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the lamb mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot.  Cook the peas and plate the meal.  Delicious way around leftover lamb.

Ingredients for next week:                                                                                                           breakfast

1 two-oz egg 1.5 two-oz eggs
1 felafel patty from March 1, 2017 Scallion                garlic
¼ cup blueberries 1.5 oz spinach Frozen or fresh
Tomato puree Thai hot chile sauce         Thai fish sauce
1 oz apple sauce or melon
Whatever you need for your hot beverage Whatever you need for your smoothie
Whatever you need for your smoothie Whatever you need for your hot beverage

dinner

1 pound mussels A slice or 2 roast pork
Marinara sauce [made with some of the tomato puree from breakfast] Mung beans or celery
Parmesan cheese, garlic, basil Sugar snap peas
Lettuce, Dijon mustard, olive oil Onions, garlic, cabbage, scallions
One 2-oz egg Thai fish sauce
Sparkling water Sparkling water

 

Passover Fasting

~ me ~ Leave a comment

Fasting has been a religious practice for millennia. One of the oldest, best-recorded Fasts is that of Passover.  Marking the seven days of plagues rained down on the Empire of Egypt by Moses, the Fast was in preparation for the Israelites’ imminent escape from Egypt to get to their Promised Land. In honor of the Passover Fast, some menu suggestions for today.

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.Leek & Smoked Salmon 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.                                                                                                    ½ oz smoked salmon                                                                                                                                               ½ oz leeks, sliced thinly                                                                                                                                       dill + salt + pepper to taste                                                                                                                                    1 tsp light sour cream [optional]                                                                                                                       1.5 oz strawberries                                                                                                                                        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, add a tablespoon of water, and stir in the leeks.  When they have softened, add the salmon to warm it. 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.

Seder  Salad     261 calories    14.8 g fat     2.8 g fiber     20.8 g protein    26 g carbs      85 mg Calcium      GF    All the elements of a Seder meal in one bowl.  Especially easy if a previous dinner involved a leg of lamb. Save a few slices to make this salad. This meal is great for sharing with a guest: doubles well.Seder Salad

1 cup salad greens                                                                                                                                                  1 Tbsp fresh parsley                                                                                                                                                3 Tbsp celery, diced                                                                                                                                                   1.5 oz apple, cubed                                                                                                                                                       2 oz cooked lamb, from the leg or other lean cut                                                                                         4 walnut halves                                                                                                                                                        1 hardboiled egg                                                                                                                                                     1.5 tsp horseradish dressing**                                                                                                                   Sprinkle of Strawberry slices

Chop the walnut into large pieces and toast in a dry skillet until fragrant. Cut egg into wedges; slice the lamb and celery; cube the apples. Toss the greens, celery, apples, and parsley with the dressing and arrange other ingredients to suit the eye.

**horseradish dressing:                                                                                                                                        1 Tbsp mayonnaise made with olive oil                                                                                                           1 and ½ tsp prepared [purchased in a jar] horseradish                                                                                 1 Tbsp buttermilk                                                 1 and ½ tsp lemon juice                                              Whisk all ingredients together. Save unused portion for some other salad

Ingredients for next week:          breakfast, serving for one person

1 two-oz egg, hardboiled 1.5 two-oz eggs
Roast ham Lots of chives or scallion
Mixed fruit : strawberries & blueberries Roast ham
Mini herb popovers: 1 egg, 1 cup flour, ½ c skim milk
1 oz Granny Smith apple or mixed fruit
Whatever you need for your hot beverage Whatever you need for your smoothie
Whatever you need for your smoothie Whatever you need for your hot beverage

dinner, for one-person serving

4 oz smelts, 1 cup chopped roast lamb Lamb gravy
Roasted red pepper mozzerella ½ cup mashed potatoes
Tomato whole green beans ½ cup mashed cauliflower
Marinated mushrooms garbanzos onions
Black olives Salad greens
Sparkling water Sparkling water

Grateful

~ me ~ Leave a comment

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

Tomorrow will be the birthday of a fine man who was my cousin’s ancestor. Not mine, but I would be proud to be his descendant.  He was a true embodiment of the American Dream. Coming to America from Scotland with his wife and 6 children in 1849, he eventually built a tanning empire in upstate New York.  A model citizen, he was devoted to his wife and said that he ‘owed far more of his success to her than to any one: that in every important transaction, he consulted her, not only as an equal but as his superior.’ As an employer, a community-member, and a family man he seems to be one of those exemplary beacons for us all.  The Thanksgiving-inspired breakfast expresses my gratitude for his example.  The dinner is a Scottish meal which our family has enjoyed for years.  The dinner is a fine meatless dish, which goes with this article about the value of vegetables and fruit: https://www.yahoo.com/news/fruits-vegetables-linked-weight-loss-233030742.html

Turkey/Stuffing Bake: 279 calories  6 g fat        2.5 g fiber      15.6 g protein    38.7 g carbs  217.5 mg Calcium   GF- if using GF bread      Another in the dinner-for-breakfast series.Turkey-Stuffing Bake1 two-oz egg                                                                                                                                                             ½ oz turkey breast, cooked or uncooked, diced                                                                                                                                                   ¼ slice of 70-calorie whole-grain bread [¼ oz], diced                                                                                       1 Tbsp onions, diced                                                                                                                                             1 Tbsp celery, diced                                                                                                                                  rosemary + thyme + sage + salt + pepper                                                                                                       ½ tsp olive oil                                                                                                                                                            1 oz pear                                                                                                                                                                    5-6 oz fruit smoothie or green smoothie or natural apple cider                                                         nearly-black coffee or tea or lemon in hot water.

In a saute pan, cook the onions, seasonings, celery, and turkey [if it is raw] in a little water and a ½ tsp olive oil until vegetables are softened. Spritz a ramekin with non-stick spray [NB: this was prepared for 2 servings and was baked in an oval 5×7″ pan] and pour in the turkey mixture. Whisk the egg thoroughly and pour into the ramekin. Bake at 350 until puffed and starting to brown, about 15 minutes. Meanwhile, slice the pear and prepare the beverages. Be thankful for the start of another good day.

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

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

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

 

 

Still Fasting During Lent

~ me ~ Leave a comment

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

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

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

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

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

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

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

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

Ingredients for next week:                                                                                                                 breakfast– portions for one

1 two-oz egg 1.5 two-oz eggs
Cooked turkey breast leek
¼ slice Whole-grain 70-cal bread Smoked salmon
Sage, rosemary, thyme Dill
Celery onion 1 oz Granny Smith apple or apple sauce
1 oz pear Light sour cream OPTIONAL
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

dinner– portions for one

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

 

Ready for Summer?

~ 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.

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

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

Mediterranean Bake

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

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

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

pomelo-shrimp salad w: chips + romaine

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

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

A Round Tuit

~ me ~ Leave a comment

One of the joke gifts you find in any ‘Olde Yankee Country Store’ is a round piece of wood the size of a silver dollar. On it are printed the words, “A Round Tuit.”  And the product description touts, “Think of all the things you’ve put off doing until you got around to it. Now they’ll get done!”  Have you been putting off starting on a new, healthier eating plan?  Now is the time! Today’s foods are round, so you can finally get around to it.

Rounds:   273 calories    4.4 g fat     1.7 g fiber     12 g protein      39.4 g carbs       210 mg Calcium  GF – if using GF bread     HINT: If you prepare the ham patty** the day [or more] before, you save time in the morning.Rounds w: egg

1 ham patty  **                                                                                                                                                                1 two-oz egg, poached OR fried                                                                                                                                           2 oz sliced apple, such as Granny Smith                                                                                                 blackish coffee or blackish tea or lemon in hot water                                                                                      5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

** Ham patty:      1.5 oz lean ham, minced                       ¼ cup low-fat cottage cheese, drained    1 egg white [1.5 Tbsp]              ¾ oz whole-grain 70-calorie bread      sage, salt, pepper

Combine and let sit for about 30 minutes to moisten all ingredients. Portion out using a 2 Tbsp coffee measure. Makes 5 patties.   Cook in a medium-hot pan spritzed with oil until firm. Freeze or store in ‘fridge, if using soon.

Poach or fry the egg and warm the ham patty in the microwave.  Slice the apple into rounds, rather than wedges. Arrange everything on the plate, heat your hot beverage, shake your smoothie. Shazam – breakfast in no time.

Lamb Patty with Swedish Cucumber Salad:     299 calories      17 g fat       0.5 g fiber      20.8 g protein     12.6 g carbs      68 mg Calcium    GF         The inspiration for this meal is from Craig Claibourne’s International Cookbook, long a family favorite.Lamb w: Swedish cucumber salad

one 4-oz lamb patty, available at markets or make your own using 90% lean lamb                                                                                                                                                                                   1.5 tsp sugar                                                                                                                                                                1 oz white wine vinegar                                                                                                                                       1/2 tsp cold water                                                                                                                                                 salt + freshly ground pepper  +   1/4 tsp dill                                                                                                            1 cup sliced cucumbers

Combine the sugar, vinegar, water, salt, pepper and dill  in a 3-cup container. Slice the cucumbers, spread them out on towels and pat dry. Stir the cukes into the liquid, wetting all the slices. Chill for at least one hour.  Cook the lamb patty by grilling or baking or pan-frying in a non-stick pan. Season to taste.  Plate the lamb with the cucumber salad for an all-around treat.

Ingredients for next week’s menus:                                                                                                 breakfast for one portion-

1 two-oz egg 1 oz smoked trout or mackerel gravlax
3 Tbsp Mediterranean Vegetables: eggplant, tomatoes, zucchini, garlic, chick peas ¼ cup blueberries
Chevre cheese, 1 Tbsp 2 oz Granny Smith apple
Herbes de Province
melon
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 for one portion:

Fish sauce + lime juice + Thai hot chile sauce 2 cups of Mediterranean Vegetables
Brown sugar + 1 Tbsp unsweeteed coconut 1 oz mozzerella cheese
1 cup grapefruit segments ¼ cup brown rice, cooked
Dry-roasted peanuts
Shallot + scallion + mint leaves
3 oz shrimp, any size
1 large leaf of Romaine lettuce or Boston Sparkling water
Sparkling water

Country Tastes

~ 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.

Many a diner and small restaurant has lured customers with promises of ‘country cooking.’  Many cookbooks have been written about the way people cook in the countryside of France, England, Germany…..you get the point.  For my taste, give me good tasting food made from fresh country products.  And we can enjoy it on a Fast Day, too.  Clean your plate.

Hash and eggs is a classic diner item.  But our’s is healthy and delicious with black beans and sweet potato.    From Joanne Harris’ cookbook of the French countryside, comes a recipe from the ocean and the fields. Yum! Read more about why we should do intermittent fasting in this article:  http://news.yahoo.com/does-intermittent-fasting-benefits-science-suggests-yes-173453757.html

Sweet Potato Black Bean Hash: 284 calories   5.6 g fat     7.6 g fiber      43.3 g carbs     278.3 mg Calcium      PB GF     Long-time friend and fellow bell ringer Jane Winslow inspired this recipe. She’s right: it is very good.Sweet Potato:Black Bean Bake

½ c. diced sweet potatoes [You could substitute ½ cup of diced winter squash, which lowers the calories, protein, and carbs]                                                                                              2 Tbsp yellow onion, diced                                                                                                                                ¼ red pepper, sliced                                                                                                                                              salt & pepper + ¾ tsp paprika + ¼ tsp cumin                                                                                                ½ cup spinach roughly chopped                                                                                                                         3 oz black beans = ½ c.                                                                                                                                           one 2-oz egg                                                                                                                         blackish coffee or blackish tea or lemon in hot water                                                   NB: no smoothie today

Spritz olive oil in a small cast iron pan on medium heat. Add sweet potatoes, onion, red pepper, seasonings, and a little water. Cook on medium-low for 10 minutes, occasionally stirring. Add spinach and 2 more Tbsp water, and cook for an additional five minutes. Lastly, add the black beans and stir until all ingredients are well-blended. HINT: prep this far the night before. Heat before topping with a poached or fried egg.

Mackerel stuffed with Leeks:   285 calories   15.7 g fat        1.6 g fiber     22 g protein  9.3 g carbs 46.5 mg Calcium   PB GF   This is from one of Joanne Harris’ lovely cookbooks. If you are lucky enough to get fresh mackerel, this one’s for you.Mackeral stuffed w: leeks

Two 2-oz mackeral fillets to total 4 oz per serving                                                                                       salt & pepper                                                                                                                                                             2 tsp grainy mustard, like ‘country Dijon’                                                                                            oregano                                                                                                                                                                     ¾ of an ounce of sliced leeks                                                                                                                            ground coriander                                                                                                                                                                                            3 oz tomatoes, sliced OR sliced cucumbers and cherry tomatoes

Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice the vegetables.

The Hounds of Spring

~ me ~ Leave a comment

“When the hounds of spring are on winter’s traces…” wrote Swiburne and around mid-March my mother in Pennsylvania would quote it as spring began to make itself known. But here in New Hampshire, the winter often bites back at those pursuing hounds and reasserts itself. No matter what weather you are having, we will soldier on with our healthy eating:  the hounds of health are on bad-habit’s traces.

Foo Yung ScrOmelette: 283 calories 8 g fat 2.5 g fiber 18 g protein 38 g carbs 241.4 mg Calcium PB GF Here we take the Cantonese classic and prepare it for breakfast. Filling and nutritious.Fu Yung ScrOmelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                               2 Tbsp crab meat, canned or frozen or fresh                                                                                               3/4 tsp soy sauce                                                                                                                                                    ¼ c mung bean sprouts                                                                                                                                           ¼ oz mushrooms                                                                                                                                                            green parts of one scallion, sliced                                                                                                                     ¼ tsp ground ginger  +  splash of hot sauce                                                                                                          1 oz  applesauce or pear                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                               5-6 oz fruit smoothie or green smoothie

The night before, combine the crab, soy, sprouts, mushrooms, ginger and hot sauce in a small bowl. Next morning, spritz a non-stick saute pan with oil or non-stick spray and briefly cook the crab mixture to heat it thoroughly. Whisk the eggs with salt and pepper and pour into the pan, scrambling to incorporate the crab mixture. Cook to your favorite degree of doneness. [Alternately, cook like pancakes:  put half of the egg in the pan, then distribute half of the crab mixture on top.  When done on the bottom, turn to cook the top.  Repeat with other half of ingredents.]   Dish up the fruit, brew your hot beverage, and prep the smoothie. And your fortune cookie says: “You will lose weight.”

Burger Bun Dinner: 280 calories This makes it possible to have a hamburger in a bun and still be Fasting! Think Summer!                              SORRY, NO PHOTO

one 4-oz bison burger                                                                                                                                           ½ oz mushrooms                                                                                                                                                     1 tsp curried catsup one Martin’s whole wheat slider bun [90 calories]                                            side veg to equal 50 calories: 2 oz boiled or baked beets = 24 calories                                                        2 oz carrots = 23 calories                                                                                                                                             1/8 cup pickled beets = 19 calories                                                                                                                       2 oz broccoli =20 calories                                                                                                                                           2 oz green beans = 18 calories                                                                                                                              1 oz peas = 22 calories

In a cast iron or other heavy, non-stick skillet, put a healthy sprinkle of Kosher salt. Heat the pan over medium-low burner and add the bison burger. Cook 3-5 mins on one side, then the other. Slow cooking is the key to tenderness. When red juices no longer come out, it is done. Remove burger from pan and add the mushrooms to cook briefly.  Center the burger on the slider bun, top with mushrooms and catsup. Plate with sides.

Ingredients for next week’s menus:  for single portion servings                                       breakfast:

1 two-oz egg 1 two-oz egg
sweet potato or winter squash I ham patty [see recipe from “Pork & Poultry” Jan 18, 2017] ham, Egg white, low-calorie whole-grain bread, cottage cheese
red bell pepper            spinach NB: if you made the ham patties in January, you are in luck
black beans, canned
salt, pepper, paprika,  cumin 2 oz sliced apple
onion
no smoothie today Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

dinner:

Two 2-oz mackerel fillets 4-oz lamb patty
tomatoes 1 cup sliced cucumbers
leeks White wine vinegar
Dijon or other grainy mustard Dill, fresh or dried
Ground coriander + dried oregano  1.5 tsp sugar
Sparkling water
Sparkling water