Home on the Farm

October 25, 2017October 25, 2017 ~ 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.

We’re back now on our rural homestead, after our summer break. We don’t do any real farming, tho in the past we had large vegetable gardens as well as raising turkeys and pigs. Now we keep a flock of laying hens and in summer we raise meat birds for the freezer. Produce and fruit are canned and frozen for the winter, with meals planned around what we have in our pantry. Not everyone is as lucky as we are, but today everyone can eat as if they lived in the country. AND you will still be Fasting.

Gizzard ScrOmelette: 292 calories GF Yes, really: gizzards. High in protein, low in fat. You could try this with the gizzard that is in the giblet package at Thanksgiving time.

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 gizzards, cleaned and simmered in seasoned stock with wine or vinegar for 1 ½ hours HINT: If you have access to gizzards, cook up a batch of them and freeze. 2 clove garlic, minced crumbled sage + salt + pepper 1 oz applesauce

Spritz a non-stick pan with olive oil or non-stick spray. Slice the gizzards and cook them with the garlic and sage until warm. Whisk the eggs with salt & pepper to taste and scramble in the pan with the gizzards. Plate the applesauce and pour the beverages. Real farm food.

Cottage Pie: 219 calories 7 g fat 1.8 g fiber 21.7 g protein 15 g carbs 35 mg Calcium GF Cottage Pie is the beef version of Shepherd’s Pie. The addition of mashed cauliflower is a great trick to lessen the calorie and 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.

1 cup roast beef, ground or minced NB: do NOT start with ‘ground beef’ — too fatty 1 two-oz egg, separated ½ cup mashed potatoes ½ cup mashed cauliflower ½ cup beef gravy, as fat free as you can make it 2 0z peas OR 1 cup lettuce + ½ tsp olive oil + ½ tsp lemon juice OR cider vinegar + 1 oz tomatoes

Add the egg yolk and gravy to the roast beef, 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 beef 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. Whisk the oil and lemon juice in a wide bowl, add the lettuce and tomatoes, and toss gently.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
white flour + white whole wheat flour	garlic + scallions
semolina flour	cooked spinach, 2 Tbsp
scallions + apple	Thai fish sauce + Thai hot chili sauce
Sriracha + soy sauce	melon or 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:

white whole wheat flour	1.5 cups sauerkraut
egg white	applesauce + caraway seed
scallion	onions + collard greens
1.5 oz shrimp + 1.5 oz lobster meat	chicken dinner sausage, 110 cals/link
1.5 oz flounder or other white fish	garlic powder,
dipping sauce made with: soy sauce/rice vinegar/garlic/chives
Sparkling water	Sparkling water

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

Sidekicks I

September 17, 2017April 20, 2020 ~ 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. Read this for some more ideas about what to eat: http://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods

Lucy + Desi. Tracy + Hepburn. Romeo + Juliet. Some famous duos are linked forever in our memories. Today would have been the 79th wedding anniversary of my husband’s parents, so we will salute the foods that go with other foods: the side dishes which are great sidekicks. Here’s to John & Helen!

Béchamel Sauce, no cheese: makes 2 cups. The classic sauce for making a dish creamy. ¼ cup = 63 calories 4.5 g fat 0.1 g fiber 1.6 g protein 4.4 g carbs 39 mg Calcium 1 Tbsp = 15 calories 1 g fat o g fiber 0.4 g protein 1 g carbs 9.7 mg Calcium 1.5 cups chicken stock 1 slice of carrot + 1 slice of onion 3 Tbsp butter + 3 Tbsp white whole wheat flour ½ cup skimmed milk + ½ cup half&half [Blend Cream in Canada. 10% milk fat] Cook the stock, carrot and onion for about 15 minutes until the liquid measures 1 cup. Strain stock to remove vegetables. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gentle bubble for 5 minutes. What you don’t use today, freeze in small portions.

Béchamel Sauce with Cheese: makes 2 cups. I use this in the Tuna Melt and in the fillings for crêpes. Useful for Slow Day menus as well. 1/4 cup = 90 calories 13 g fat o g fiber 2.8 g protein 2.8 g protein 24 mg Calcium 1 Tbsp = 22 calories 3 g fat 0 g fiber 0.7 g protein 0.7 g carbs 6 mg Calcium 1.5 cups chicken stock 1 slice of carrot + 1 slice of onion 3 Tbsp butter 3 Tbsp white whole wheat flour ½ cup skimmed milk + ½ cup half&half [Blend Cream in Canada. 10% milk fat] 1 wedge Laughing Cow cheese

Cook the stock, carrot and onion for about 15 minutes until the liquid reduces to 1 cup. Strain stock to remove vegetables. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gentle bubble for 5 minutes. Add the milk, half&half, and the cheese. Continue to whisk until thickened. Freeze what you don’t use in small quantities.

Curry Sauce: makes 3 cups. Used with meat or seafood for a curry dinner or mixed with eggs for breakfast. 1 cup onion, chopped 1 clove garlic, minced 1/2 cup celery, chopped 1 cup apple, peeled, and diced 1-2 Tablespoons curry powder 3/4 tsp dry mustard 1 bay leaf 3 cups chicken broth 1/2 cup water Spritz a sauce pan twice with cooking oil and add 2 Tbsp water. Saute the onion, garlic, celery, and apple until soft. Sprinkle the curry and mustard on top. Stir in the bay leaf, broth, and water. Let cook until it reduces to 3 cups. Remove the bay leaf. Cool and freeze in 1 cup portions: 3/4 cup for a dinner, 1/4 cup for breakfast use.

Galettes/Crêpes 1 batch makes 16 crêpes, each using ¼ cup batter. The recipe is from Susan Herrmann Loomis’ terrific book French Farmhouse Cookbook. Use for Fast dinners and breakfasts, too. Use on Slow Days for inventive meals. each crêpe = 55 calories 0.8 g fat 0.9 fiber 2.4 g protein 10 g carbs 5.5 mg Calcium 1 cup unbleached flour ¾ cup buckwheat flour 1 ¾ cup water 2 eggs ½ tsp sea salt

Stir the flours and the water until batter is smooth. Vigorously whisk in the eggs and salt. When you lift the whisk, the batter should fall off in ‘ropes.’ Let sit for 2 hours or over night. HINT: batter could be divided into 1 cup or ½ cup portions and frozen. If using frozen batter, whisk it vigorously after it thaws. Heat a small cast-iron pan or ceramic saute pan. Lightly spritz with oil. Dip a ¼ cup measure into the batter and let the extra drain off. Grasp the handle of the cook pan with one hand as you slowly pour the batter into the center of the pan. Tilt the pan in a swirling pattern to let the batter form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat. Watch the crepe cook and look to see when the edges start to dry and curl a bit. Using a heat-resistant but non-scratching tool [I use my fingers], lift the crêpe and turn it over. Cook the other side until done. Time will vary, depending on the heat of your pan. Lift the cooked crêpes out, put it aside, and cook the next one. HINT: if storing them for later today or tomorrow, let them cool on a tea towel, then stack and store in a plastic bag.

4-Bean Salad: One of the great American side dishes. 1 cup= 197 calories 7.6 g fat 6 g fiber 6.3 g protein 28 g carbs 59 mg Calcium ¾ cup= 149 calories 5.7 g fat 4.5 g fiber 4.7 g protein 21 g carbs 45 mg Calcium ½ cup= 99 calories 3.8 g fat 3 g fiber 3 g protein 14 g carbs 29.5 mg Calcium ¼ cup= 50 calories 2 g fat 1.5 g fiber 1.6 g protein 7 g carbs 14.7 mg Calcium 2 cups green beans 2 cups yellow[wax] beans 2 cups canned kidney beans 2 cups canned garbanzo beans 1 cup onions, chopped 1/3 cup cider vinegar 1/2 cup sugar [could be reduced, but do not use a sugar substitute] 1/4 cup olive oil [could be reduced if you wish] Cook the fresh beans until tender. Drain and rinse the canned beans. Combine with the onions. Salt and pepper to taste. Whisk together the vinegar, sugar and olive oil. Toss with the vegetables and refrigerate 4+ hours. Keeps for days in the ‘fridge.

Nature’s Bounty

August 20, 2017August 28, 2017 ~ me ~ Leave a comment

This time of year, Nature seems to be determined to out-do herself. She is in high gear, producing all sorts of wild food for us to enjoy. Apples are ripening in the hedgerows along with wild cherries; mushrooms are coming up following recent rain; grain is golden in the fields; and the fishing fleet is out in force on the Gulf. Between mushrooms in the lawn and fish at the dock, meal planning is a snap. And all this very natural food goes along with this article which I recommend: What You Should Be Eating If You Want to Lose Weight http://www.popsugar.com/fitness/High-Protein-Low-Glycemic-Index-Diets-Weight-Loss-37254421

And tomorrow, Nature puts on the Show of Shows: a total solar eclipse in North America! “View” it if you can. Unforgettable.

Mushroom Bake: 280 calories 7 g fat 3.1 g fiber 15.2 g protein 38.5 g carbs 263 mg Calcium PB GF Natural goodness has everything to do with this delicious meal. Mushroom Bake w: peac 1 two-oz egg 1 Tbsp ricotta cheese, reduced-fat 1 oz chantrelle or other ‘wild’ mushrooms [foraged or purchased at the supermarket] 1.5 tsp Parmesan cheese, grated 1.5 oz peaches nearly black coffee or tea or lemon in hot water 6 oz green or fruit smoothie or natural apple cider

Spritz a ramekin [for 2 people, my husband prefers to use a 4×6” oval casserole] with oil or non-stick spray and set the toaster oven at 350 degrees. Chop the mushrooms and cream the cheeses together with the mushrooms. Whisk the eggs into the mushroom/cheeses and pour into the container. Bake for 12-15 minutes. Once you have prepared the beverages and fruit, you are ready for a bounteous day.

Mackerel Puttenesca: 298 calories 20.3 g fat [lots of Omega 3] 3.0 g fiber 22.8 g protein 7 g carbs 34 mg Calcium PB GF Such an easy summer meal, especially if your sauce is left-over homemade or from the supermarket shelf. Delicious and satisfying. Mackerel Puttanesca

4 oz mackerel [I fillet and broil the fish as soon as I get it home] ¼ cup puttenesca sauce, homemade or from a jar 2 oz green beans

Cook the green beans. Heat the sauce and mackerel together gently until warm. Plate. Done in minutes!

Outremer

August 16, 2017August 15, 2017 ~ me ~ Leave a comment

Outremer or ‘Overseas’ is the general term the French use for their far-flung outposts. The Paris food-scape is lively with restaurants of the outremer cultures, which the French enjoy sampling. Similarly, the traditions of French cooking have found their way into foods of other lands. Today we breakfast in Morocco and dine in Tahiti. Merçi to them for their culinary contributions and for showing us that a Fasting menu knows no boundaries. Un ménu sans frontières.

Moroccan Omelette: 278 calories 8 g fat 2.9 g fiber 15.3 g protein 36 g carbs 208.7 mg Calcium PB GF Suggested by Number 1 Son, this is one of the easiest breakfast in the world to prepare. For the most authentic experience, serve with mint tea. Moroccan Omelette w: cherries

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 tsp or more ground cumin + salt and pepper 5 Bing cherries mint tea or blackish coffee or blackish tea or lemon in hot water 5-6 oz green or fruit smoothie

Whisk just the 1.5 eggs vigorously. Pour into a heated skillet sprayed with non-stick cooking spray. Turn down the heat and leave undisturbed until puffy and the top is set. Remove from skillet, season to taste with cumin, salt and pepper. Serve folded or flat. Pour the beverages and enjoy the cherries.

Chicken with Limes: 283 calories GF Limes, chicken, and pineapple were added to the ecosystem of Tahiti by various visitors, and were promptly incorporated into the cuisine. We served this at a dinner party and no one would guess that it was a Fasting meal. Chicken with Limes and Pineapple

Here is the one-serving method for Poulet avec Limettes.

3 oz chicken breast, boneless, skinless, and cut in 2 pieces across the width 1 lime: ½ of it zested and juiced; ½ of it sliced ¼ cup chicken stock ½ tsp sugar 1 tsp cornstarch [cornflower] ½ oz heavy cream 3 oz slice of pineapple, fresh or slices canned with a minimum of sugar thyme, salt, pepper ¼ cup brown rice, cooked

Marinate the chicken in the lime juice, zest, salt, pepper, and thyme in the ‘fridge for at least 2 hours. Remove the chicken from the marinade, and put 1/3 of the liquid into one small container and the remainder into a sauce pan. We grilled the chicken briefly and then removed it to a plate while the pineapple grilled. If you are not grilling today, put the pineapple under the broiler until hot all the way through. Meanwhile, add the stock and chicken to the pan with the marinade and heat it until the chicken is mostly cooked. Remove the chicken and keep warm. Cook the rice. Bring the liquids to a boil and reduce by 1/3 of the volume. Combine the sugar, cornstarch, and remaining marinade. Reduce the heat and heat until thickened. [this happens rather quickly] Return the chicken to the pan, add the cream, and stir to combine and to coat the chicken with the sauce. Plate with the rice and pineapple and lime slices for a taste of Tahiti.

Ingredients for next week: breakfast for one person

1 two-oz egg	1.5 two-oz eggs
Brie & Parmesan cheeses	Indian curry powder
Chantrelles or other wild mushrooms	Diced tomatoes
raspberries	strawberries
Whatever you need for your smoothie	Whatever you need for your smoothie
Whatever you need for your hot beverage	Whatever you need for your hot beverage

dinner for one person

4 oz mackerel	Chicken, cooked or raw
1/4 cup puttanesca sauce, homemade or purchased 1/4 cup = 40 calories	Eggplant + broccoli
green beans	Bell peppers + zucchini
	carrots + Brown rice
sparkling water	Plain, non-fat yogurt [a dollop]
	Tandoori sauce from supermarket, ½ cup = 140 calories.
	Sparkling water

Meals that begin with “L”

August 13, 2017August 22, 2017 ~ me ~ Leave a comment

Last week was Lammas-tide, so just for the ‘ell of it, we’ll have some foods that start with that Letter. These meals are Lovely and Luscious and might Lead you to be Lithe and Lively as you lose some weight. Give some thought to what you eat on a Slow Day as you read this article: https://www.yahoo.com/finance/news/dietitian-put-2-daily-meal-162000478.html

Leek & Salmon Bake: 270 calories 7 g fat 2.9 g fiber 15.2 g protein 36.4 g carbs 225.6 mg Calcium PB GF Simply delicious. Leek-Salmon Bake w: plum One 2-oz egg ½ oz salmon, smoked or not [could be leftover from a previous meal] 1/2 oz leek, sliced thinly 1 tsp low-fat sour cream OR plain Greek Yogurt dill weed to taste 1 plum 6 oz green smoothie or fruit smoothie or unpasturized apple cider blackish coffee or blackish tea or lemon in hot water

Spritz an oven-proof ramekin [for 2 people, my 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 with a little water. [NB: if the fish is raw, cut it into small pieces and put it in the dish, too] Cook in microwave for 30 seconds at high heat to soften the leek. Add to the ramekin. Whisk the egg with the sour cream, dill, 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 plate the plum. Have a wonderful breakfast and a wonderful day.

Lobster a l’Armoricaine: 272 calories 2.6 g fat 2.5 g fiber 20.5 g protein 12.2 g carbs 123 mg Calcium PB GF No, it isn’t a typo. This lobster dish is from the Armor coast of Brittany, therefore: Armoricain, “from the Armor.” The recipe is from Brittany Gastronomique by Kate Whiteman. Elegant yet simple. Lobster a l'Armoricaine

3 oz lobster, cooked or uncooked 2 Tbsp shallot, minced ½ clove garlic, minced 1 oz cognac or other brandy 2 oz dry white wine [not cooking wine] ½ cup tomato, diced 1 tsp tomato puree [not paste] 1 Tbsp half & half [blend cream in Canada] 1 oz broccoli florets + 1 oz carrots, in coins or batons

Remove lobster meat from shell and cut into 1” pieces. Put the shallot and garlic in a pan spritzed with oil. Saute over low heat until soft. Add the lobster meat, and cognac. Tip the pan to distribute the brandy, then, off the heat, light the contents on fire until the flames die. Put into a heat-proof dish and keep barely warm. Add the wine, tomatoes, and puree to the pan and cook until syrupy. Add the cream and heat slowly to reduce in volume a bit. Do not let if boil lest the sauce separate. TIP: You could do this the day before. Meanwhile, cook the vegetables. Pour the sauce over the lobster and heat under the broiler or in an oven until bubbly. Plate with the vegetables.

Think Sandwiches…

August 9, 2017August 9, 2017 ~ me ~ Leave a comment

There are many famous sandwiches: Po’ Boys from N’Orleans; Croque Monsieurs from France; Cheesesteaks from Philadelphia; Panini from Italy. Delicious! But not on a Fast Day. Today we take inspiration from two all-American sandwiches; the Cubano from Miami and the Hamburger from everywhere. Eat up without fear of a mounting calorie count. These ‘sandwiches’ are in a safe form.

Cubano ScrOmelette: 300 calories 8.8 g fat 1 g fiber 16.8 g protein 30.8 g carbs 244 mg Calcium GF The famous Miami sandwich comes to the Fasting breakfast table, with every flavor intact! NB: that’s a little piece of melon on the plate below. No calories in that. Cubano ScOmelette

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. 1/8 oz ham, diced ¼ oz Swiss cheese, diced ¼ oz pork, diced [this could be from a previous roast or a grilled tenderloin] ¼ tsp mayonnaise 1.5 tsp dill pickle, diced 5-6 oz fruit smoothie or natural apple cider blackish coffee or tea or lemon in hot water

Cut up the meats and combine in a small dish. Dice the pickle and whisk with the mayonnaise and the eggs. Spritz a saute pan with non-stick spray and heat it. Put the meat mixture into the hot sauté pan to warm, then add the eggs. Scramble together [or cook like an omelette] until the way you like it. Pour your beverages and enjoy a semi-tropical start to your day.

Burger Bun Dinner: 280 calories This makes it possible to have a hamburger in a bun and still be Fasting! Think Summer! Bison-Blue Burger w: bun & red slaw

one 4-oz bison burger ½ oz mushrooms 1 tsp curried catsup one potato roll slider [90 calories] — our favorite buns are from Martin’s in Chambersburg, Pennsylvania, if you are lucky enough to find them 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 ½ cup coleslaw = 50 calories

In a cast iron or other heavy, non-stick skillet, put a healthy sprinkle of salt. Heat the pan over medium-low burner and add the bison burger. Cook 3-5 mins on one side, then the other. [You could grill it, but note that slow cooking is the key to tenderness.] When red juices no longer come out, it is done. Center the burger on the slider bun, top with catsup. Plate with sides.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
½ oz salmon, cooked leftover or raw	1 tsp ground cumin
leek	5 Bing cherries
Dab of low-fat sour cream or plain Greek yogurt
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

3 oz lobster meat, fresh, cooked or frozen	4 oz chicken breast, raw
Shallot + garlic	2 limes
1 oz cognac or brandy + 2 oz dry white wine	chicken stock
Tomatoes, fresh or canned diced	heavy cream
Tomato puree + half & half [blend cream]	oil + sugar + cornstarch
Broccoli + carrots	3 oz fresh pineapple
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.

Unusual

July 30, 2017July 29, 2017 ~ me ~ Leave a comment

Today we will turn the menu on its head by eating the eggs for dinner. There are many good supper recipes which contain eggs as the protein, but for those days I prefer to serve a breakfast without eggs. Since I’m ga-ga over marinated herring, those become the star at breakfast. {NB: if you have high blood pressure and take a MOAI antidepressant, ask your physician about tyramine and certain foods such as marinated herring.} And while you eat through this unusual menu, read about some unusual ways to eat less: https://www.yahoo.com/news/6-unusual-ways-lose-weight-155500791.html

Herring Plate: 292 calories 8.4 g fat 4.9 g fiber 12.6 g protein 32.8 g carbs 199 mg Calcium PB If you like herring, this is the breakfast for you. It makes a nice change from morning eggs and this is prepared in no-time-flat. herring Plate w: cherries

3 Finn Crisp crackers 1.25 oz herring marinated in wine [not sour cream] 2 Tbsp whipped cream cheese 4 Bing cherries 3 oz fruit smoothie or natural apple cider blackish coffee or tea or lemon in hot water Spread the crackers with the cream cheese and pile on the herring. Delicious and so satisfying.

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 tomorrow. Tomato-Egg Casserole

3 hardboiled eggs, peeled and each cut into rounds 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 [Goya is a highly reliable brand] 10 fluid oz of tomatoes, drained [save the juice] 1 oz Swiss cheese or Gruyere, 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. Bake 10 minutes at 400 degrees F., then broil 2-3 minutes to brown the top.

Mushroom Season

July 23, 2017April 23, 2023 ~ 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: a simple way to lose weight and be healthier.

Every summer we are delighted to find wild mushrooms growing in the neighborhood: some in the woods, some right in the lawn. Foraging for mushrooms is not something to undertake lightly since misidentification can be deadly. We stick to the 8 varieties that we definitely know how to recognize and reject all others. Mushrooms are super for the Fasting Lifestyle because they are low in calories, high in nutrients, and they pair deliciously with lots of different foods. Today, we salute the noble mushroom.

Start your day off right with these strategies for weight loss: http://health.usnews.com/health-news/blogs/eat-run/articles/2016-12-29/6-science-backed-ways-to-lose-weight-before-you-even-get-to-work

Ham & Mushroom Bake: 277 calories 7 g fat 5.9 g fiber 15.5 g protein 38 g carbs 221 mg Calcium GF PB A hearty, flavor-packed breakfast begins with ham and mushrooms. Although these are flavors of autumn, they can be enjoyed any time, especially on a Fast Day.

One 2-oz egg 1/3 oz mushrooms, chopped ½ oz roast ham or 3% fat deli ham, chopped 1 Tbsp Gruyère cheese, grated ½ tsp ground sage + ¼ tsp savory ½ cup raspberries 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

Set toaster oven at 350° F. Spritz some cooking spray into a ramekin. Chop the ham and mushrooms, and put them into the ramekin. Grate the cheese. Whisk together the cheese, egg, and seasonings, and pour that in too. Bake for 12-15 minutes, depending on how well set you like your eggs. It will puff up and start to brown a bit. Heat your beverage, shake the smoothie, and portion the fruit. Off to a good start.

Clam-Stuffed Mushrooms: 205 calories 6.4 g fat 4.3 g fiber 18.4 g protein 20 g carbs 98 mg Calcium PB GF- if using GF bread So we had these small portobello mushrooms in the ‘fridge, and I thought “Stuff them!” and they were good! And very filling, despite the LOW calorie count.

3.5 oz mushroom caps [four 2-3” mushrooms] ½ cup clam stuffing* 2 oz tomatoes, cherry-sized or sliced ½ oz SnapPea Crisps

*Clam Stuffing: Makes 2 cups. 1 cup clams 1 slice 70-calorie bread 5 oz tomato 2 oz red bell pepper 3 turkey meatballs, purchased frozen 3 Tbsp plain yogurt 1 Tbsp Parmesan, grated thyme + garlic + salt Pulse in food processor until diced.

Poach the mushrooms briefly [2 minutes] in boiling water to cover. Using a paring knife, dig out any stem in the cap to create more of a cavity for the filling. Chop the stems and add to the clam stuffing. I used a 1-Tablespoon cookie-scoop to distrubute the stuffing into the caps. Bake at 400 degrees F. for 15-20 minutes. Plate with the cool tomatoes and the crunchy Crisps. Easy to prepare, a treat to eat.

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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

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