Following the 5:2 diet

Quick and Easy

~ 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.

Even though there are more hours of daylight in the summer, we seem to be too busy to plan a meal and cook the food.  Here are some foods for summer: easy to prepare, easy to eat, easy on the waistline.

Egg McArnold:     283 calories   6.8 g fat  5.6 g fiber    17.7 g protein   35 g carbs [30 g Complex]  249 mg Calcium          The Fasting version of a fast-food favorite.  Egg McArnold1 two-oz egg                                                                                                                                                                  1 Arnold-brand multi-grain Sandwich Thin [100 calories]                                                                       ½ oz Canadian Bacon or 1 slice Jones Brand                                                                                                        2 oz grapes                                                                                                                                                 blackish coffee or tea or lemon in hot water

Open up the ‘sandwich thin’ and lightly toast it. Fry or poach the egg to your liking and cook the Canadian Bacon in the same pan. Assemble, adding salt and pepper to taste. Enjoy it with your coffee in a to-go cup and the fruit. But don’t eat in the car – sit down and slowly savor this Fast food.

Strawberry-Chicken Salad: 200 calories  8.3 g fat  4.8 g fiber   16.7 g protein   16 g carbs   110 mg Calcium  PB GF   Sometimes you go through the recipe drawer and look at all the clippings and photocopies, and wonder, “Where did these come from?” This is one of those recipes, but I think it might be from Eating Well.   It is as delicious as it is lovely to look at.Strawberry-Chicken Salad

2 oz [½ cup] cubed cooked chicken breast                                                                                                  ½ cup sliced strawberries                                                                                                                                      ¼ cup kiwi, peeled and sliced                                                                                                                            1.5 cups fresh spinach                                                                                                                                             1 Tbsp slivered almonds, toasted                                                                                                                               1.5 tsp poppy seed dressing*** OR a red wine vinegar dressing with poppy seeds + a pinch of dried mustard added

***Poppy Seed Dressing –      2 tsp red wine vinegar                             1 Tbsp olive oil                         pinch salt                                     ½ tsp dried mustard                                                                                         1 tsp poppy seeds                        Whisk together vigorously.                                                                     NB: there will be dressing left over.

Toss 1 and a half tsp of dressing with the spinach. Toast the almonds in a heavy dry skillet on the stove-top until just starting to brown. Plate the greens and arrange the chicken and fruit on top. Sprinkle with the nuts. A real hit in our family.

Here are the ingredients you will need for next week’s meals:                                          breakfast, portion for one

1 two-oz egg 1.5 two-oz eggs 
 1/3 oz mushrooms Cottage cheese, low-fat
 ½ oz roast ham or 3%-fat deli ham Tomato salsa
 1 Tbsp Gruyere cheese Cooked chicken, ½ oz
 ½ cup raspberries strawberries
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

dinner, portion for two

Four 2-3” mushroom caps  cabbage    +          carrot
Clam stuffing [posted on ___________  Soy sauce  +   oyster sauce
Fresh tomatoes  Roast beef, 3.5 oz
½ oz SnapPea Crisps  7” Spring Roll Wrappers
 Oil   +            ginger, ground or fresh
Sparkling water Scallion              Srircha or other hot sauce
 Sparkling water

 

Border Walls II

~ 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.

In the year 122 Common Era [that’s AD to some people], Emperor Hadrian decided that he needed a wall. Most likely you have heard of it: it stretches from coast to coast in northern England, 84 miles of Roman might.  Most of us think that it was designed to keep the Scots and Picts OUT of the Empire. But as I learned when I hiked the Wall in May, its purpose was simply to regulate trade. Why else would the Wall have gates all along its length? And how could those disparite tribes have challenged the might of 2600 cavalry troops stationed there?  Trade rights. It all boiled down to commerce.  Now we have treaties to deal with such matters, and eventually the wall was torn down.

I had a real adventure hiking the Wall with two cousins. Beautiful countryside and some good food. In honor of Hadrian’s Wall, some UK-inspired food from both sides of the divide. Perhaps food and a need for it will unite people across borders.

Mushroom-Sausage Bake: 292 calories   7.8 g fat   1.7 g fiber   14.7 g protein   34.7 g carbs    210 mg Calcium   PB GF  Mushrooms and sausages and eggs are common on the English breakfast table, and here they are united.sausage bake

1 Applegate sausage [or other chicken sausage that weighs in at 33 calories each]                          1 two-oz egg                                                                                                                                                             ¼ oz mushrooms                                                                                                                                                          ½ tsp Parmesan cheese, grated                                                                                                                                                1.5 oz unsweetened applesauce                                                                                                                   nearly black coffee or tea or lemon in hot water                                                                                           6 oz green or fruit smoothie or natural apple cider

Cook the mushrooms [if raw] by poaching in a little hot water for a minute, then chop. Chop the sausage. Spritz a ramekin with oil or non-stick spray and put the sausage and mushroom into it.  Set the toaster oven at 350 degrees. Whisk the egg with the cheese, and pour into the ramekin. Bake for 12-15 minutes.  Spoon out the applesauce; pour the beverages. Happy breakfast.

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. Very handy to have stashed in the freezer.Rumbledeethumps w: salad

¼ pound potato                                                                                                                                                        3 Tbsp skimmed milk                                                                                                                                           1.5 tsp butter                                                                                                                                                             ¼ tsp ground mace                                                                                                                                                 2 egg whites                                                                                                                                                              ¼ pound cauliflower                                                                                                                                              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 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. Good food.

New & Old

~ 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.

One key to success in life is to be flexible. There are those who like a set, predictable routine, while some people never plan ahead. For me, I like the routine of two Fast Days per week with lots of flexibility as to what we eat. Here we have a new recipe for breakfast and an old stand-by for dinner.

Fish Taco ScrOmelette: 292 calories 8 g fat 2 g fiber 18 g protein 36 g carbs 232.6 mg Calcium PB GF   Got some left-over fish and cabbage filling from your dinner tacos? Add ’em to the eggs for breakfast. Husband was leery – too unusual — but he liked them!Fish Taco 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                                                                                0.6 oz cod, cooked or raw                                                                                                                                                                1 oz cabbage, shredded                                                                                                                                                  a few leaves of arugula or cilantro                                                                                                                                    cumin   +   salsa verde                                                                                                                                            1 oz applesauce                                                                                                                                                       5-6 oz fruit smoothie or green smoothie or  natural apple cider                                                      blackish coffee or tea or lemon in hot water

Mash/flake the cod and stir it into the cabbage and arugula. Douse with a few shakes of salsa verde, sprinkle with a pinch of cumin. Spritz a saute pan with non-stick spray and heat it. Put the fish/vegetables into the hot saute pan to cook and wilt, then add the eggs. Scramble together [or cook like an omelette] until the way you like it. Portion the applesauce and prepare the beverages. All set for unusual things to come your way.

Zucchini, Stuffed:   300 calories   6.2 g fat  5.4 g fiber   29 g protein    25.3 g carbs      141.5 mg Calcium   PB  HINT: this recipe makes enough for 2 [two] servings  Stuffed Zucchini1 pound Zucchini, which is 3 slim eight-inch zucchini                                                                                               5 oz chicken, cooked                                                                                                                                             ¼ tsp olive oil                                                                                                                                                            ½ cup onion, chopped                                                                                                                                           1 clove garlic                                                                                                                                                            ½ cup cooked brown rice                                                                                                                                     2 Tbsp Parmesan cheese, grated                                                                                                                      ½ tsp salt  +  ¼ tsp paprika  +  ½ tsp dill weed   +  black pepper

Poach the whole zucchinis in simmering water for 3 minutes, then remove. Slice each one lenghtwise and scoop out the insides to leave a thin-walled boat. Chop the zucchini insides. Cook in olive oil with the onions and garlic, and take off heat. Mince the chicken. Combine the contents of the saute pan with the chicken and all other ingredients, except the Parmesan. Spoon into the zucchini boats and use it all up. Sprinkle with Parmesan. Bake at 350 for 20 -30 minutes.

Border Walls I

~ 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.

Robert Frost wrote that ‘good fences make good neighbors.’  And to an extent, that’s true. The poem Mending Wall is about not building fences.  Pope Francis said that we need bridges to bring people together instead of walls to try to keep them out.  Some walls and fences make sense.  Others don’t.  What do you think? Let’s eat some Mexican food today!

Here’s some food for thought while you think about your diet.  Weight-Loss Tips: 10 Ways You Can Cut 500 Calories Each Day  http://www.cheatsheet.com/health-fitness/weight-loss-tips-cut-500-calories-day.html/?

Mexicali Bake:    271 calories  7 g fat  3.8 g fiber   13 g protein    38.7 g carbs    234 mg Calcium PB GF  The bright pickle flavor and the creamy cheese compliment each other deliciously.  Mexicali Bake w: grapes                                                                                                                                                                                   1 two-oz egg                                                                                                                                                               2 Tbsp Mexican Pickles                                                                                                                                         2 Tbsp Cheddar cheese, grated                                                                                                                         small pinch cumin + small pinch oregano [Mexican oregano if you have it]                                             1.5 oz grapes OR 2 oz pear OR apple slices OR unsweetened applesauce                                                                          nearly black coffee or tea or lemon in hot water                                                                                          6 oz green or fruit smoothie or natural apple cider

Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350 degrees. Put the pickles in the ramekin and cook in microwave for 30 seconds. Sprinlke the cheese over the pickles. Whisk the egg and pour into the ramekin. Bake for 12-15 minutes. Meanwhile, brew the hot beverage, shake your smoothie, and plate the fruit. What a bright and delicious day this will be.

Seafood Tacos:   266 calories   2.6 g fat    3.6 g fiber     23 g protein    37 g carbs  118 mg Calcium PB  The food truck staple is now available for a Fast Day. Add more spices to suit your taste.seafood tacos w: slaw & salsa

two 6” corn tortillas                                                                                                                                                             3 oz cooked fish HINT: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap, label and store in freezer until needed.                                                                                            ½ cup tomato, cubed                                                                                                                                            ½ cup cabbage, chopped                                                                                                                                        1 oz red onion, sliced                                                                                                                                               1 Tbsp lime juice or salsa verde [Herdez brand is good]                                                                          pinch chili powder    +   pinch cumin                                                                                                                   1.5 Tbsp plain yogurt

Combine the cabbage, tomato, and onion in a bowl with the lime juice and spices. Heat a large griddle or cast iron pan and put the tortillas in it until they are warm, pliable, and beginning to brown. Remove to your plate. Spread the tortillas with the yogurt. Divide the fish between the tortillas and add a splash of lime juice or salsa verde. Top with the vegetable slaw. If there is too much slaw to fit into the tortillas, serve it on the side. A simple summer dish!

Meals that begin with ‘S’

~ 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.

Spring will soon segue to Summer, so we will eat meals that begin with ‘s.’  Why not?  Other words that begin with ‘s’:  slim, svelte, sexy, self-satisfaction.  These can describe you as you work on the healthier body which the Fasting Lifestyle can bring you.  Keep at it.  You can do it.

Salsa Chicken Bake:   291 calories   5.6 g fat   2.3 g fiber  17 g protein  34 g carbs   221 mg Calcium   GF   Salsa for breakfast? Porque no?  Does looking at this photo make you want to smile?  See?  Another word with an ‘s’!Salsa-Chicken Bake w: s-bs

1 two-oz egg                                                                                                                                                                1 Tbsp low-fat cottage cheese                                                                                                                                      1.5 Tbsp tomato salsa, drained if too liquid                                                                                                                     dash of salsa verde                                                                                                                                                       ½ oz chicken breast meat, cooked [from a roast, perhaps], minced                                           oregano [Mexican if you have it]                                                                                                                               1 oz strawberries                                                                                                                                            blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz fruit smoothie, green smoothie or natural apple cider

Stir the cheese, salsas, and chicken together in a medium-sized bowl. Whisk the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Pour in the egg mixture and bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and enjoy a zesty start to your day.

Spinach-Fish Timbale:   264 calories   7.4 g fat   6.6 g fiber   37.8 g protein   19 g carbs   342 mg Calcium   PB  GF — if you use GF bread     Seen in cookbooks, this recipe lends itself well to our uses.Spinach-Fish Timbales w: gr beans

½ cup blanched spinach [this used most of a 4.5 oz bag of fresh leaves] nutmeg, salt 1 Tbsp onion/shallot, minced 1 wedge Laughing Cow cheese 5 oz sole or ocean perch fillets, skinned [this is 2 small fillets] ½ slice 70-calorie bread, ground to crumbs HINT: use fresh bread crumbs: dried crumbs have more calories + carbs per volume 3 oz green beans

Heat the toaster oven to 400 degrees. Rinse the spinach but do not dry it. Put into a wide pan and put over medium heat with a lid. Check the spinach frequently and remove from heat when the leaves are wilted. There might be some liquid still in the pan. When the leaves are cool enough to handle, remove by the hand-full and squeeze the liquid out, saving it in the pan. Coarsley chop the spinach leaves and put into a bowl with the salt and nutmeg. Add the cheese to the warm spinach and stir until the cheese mixes in.                            In the pan of spinach water, cook the onion/shallot until the water is gone. Combine the onion, bread crumbs, and spinach.

Lay the fish fillets out so that they make one long line, over-lapping by about an inch. Spoon the spinach stuffing on the fish to cover it.   Spray the inside of a 1-cup ramekin or custard cup with oil or non-stick spray.                                                                                                           Roll up the fish as compactly as you can and put it into the ramekin. Bake in the oven for 15 minutes. Cook the green beans. When the fish is baked, hold the ramekin in one oven-gloved hand while you invert a plate over the ramekin. Flip it all over so that now the ramekin is upside down. Lift off the ramekin. Plate with the beans.

Happy Birthday, v. 2.0

~ 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.

Our second son’s birthday will be tomorrow, so we will celebrate with foods that he would like.  When he was about 3 years old, he loved to eat mushrooms, to the amazement of most adults. [We used to call him ‘Mr. Mushroom’ — he was such a fun guy.]  So we’ll start the day with mushrooms and eggs.  All grown up, he loves to prepare a wide variety of foods.  So for dinner we’ll serve an old family favorite: Sauerkraut mit Wurst.

Ham & Mushroom ScrOmelette   279 calories      9.9 g fat    3.9 g fiber   16.7 g protein   29 g carbs   245 mg Calcium    GF if you eliminate the breadHam & Mushroom ScrOmlette

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.                                                                 1/2 oz mushrooms, chopped                                                                                                                              1/4 oz ham [from a roast; if you use 3%-fat ham from deli, the fat will be reduced]                               1/4 cup raspberries OR 2 oz applesauce                                                                                                             ½ slice 70-calorie multi-grain bread OR ¼ of an Arnold Sandwich Thin [optional]              blackish coffee or tea or lemon with hot water                                                                                         nb: no smoothie today

Chop the ham and mushrooms and combine. HINT: I did this the night before. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Add the ham/mushroom combo and stir to heat and cook the mushrooms, if raw. Whisk the eggs and pour into the pan, stirring to distribute the ham/mushrooms. Cook to your favorite degree of doneness. Dish up the fruit, toast the sandwich bread, brew your hot beverage. What a treat!

Sauerkraut and Sausage:   255 calories   5.7 g fat   12.6 g fiber   21.3 g protein   33.5 g carbs  196.4 mg Calcium   GF PB   German food is often thought to be heavy and suitable only for winter. Here the sauerkraut is lightened with applesauce and if you wanted to, you could grill the sausage.Sauerkraut & Sausage w: collards

1.5 cups sauerkraut, canned or bagged or fresh                                                                                            2 tsp caraway seed                                                                                                                                                               2 oz applesauce, unsweetened                                                                                                                         1/2 cup onions, chopped coarsely                                                                                                                              1 Dakin Farm cob-smoked chicken sausage with apple [OR any other sausage with 110 calories] left whole or sliced into ½” chunks                                                                                               1.5 cups raw collard greens, chopped or sliced cross-wise in 1/4” strips [chiffonade]                     salt,  garlic powder, and pepper to taste.

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

Ingredients for next week: breakfast, single portion

1 two-oz eggs 1.5 two-oz eggs
1 Tbsp cottage cheese, fat-free 2.25 tsp chevre [goat cheese], creamy
1.5 Tbsp tomato salsa + salsa verde ¼ cup cooked spinach
½ oz chicken breast Apple sauce, unsweetened
1 oz strawberries, fresh or frozen
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: only 3 oz today

Dinner, single portion:

½ cup blanched spinach                     nutmeg 4 oz turkey breast cutlets
Onion or scallion, 1 Tbsp White wine, chicken stock, lemon juice
1 wedge Vache Qui Rit [Laughing Cow] cheese shallots
5 oz sole or flounder or ocean perch Tomato slices
½ slice 70-calorie whole grain bread ¼ cup cooked brown rice
Green beans Olive oil, oregano, garlic powder
Sparkling water Sparkling water

Pizza-Pizza

~ 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.

Thinking of starting a diet but afraid of what you’ll have to give up? No more pizza! NO-O-O-O!  Here are two facts: 1) on the 5:2 diet, you can eat the foods you like 5 days a week, even pizza;  2) today’s recipes give you the tastes of pizza as breakfast and dinner.

Pizza ScrOmelette: 291 calories   8.8 g fat   1.7 g fiber   15.6 g protein   35.7 g carbs   250 mg Calcium    PB  GF    Your favorite flavors at breakfast – delicious.Pizza 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, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                                              ¼ oz bell pepper                                                                                                                                                                                one 2” slice pepperoni                                                                                                                                         1/8 oz mozzerella cheese, grated                                                                                                                          1 Tbsp crushed tomatoes                                                                                                                                      1 oz applesauce or fresh apple                                                                                                                            5-6 oz fruit smoothie or pure apple cider                                                                                                  blackish coffee or blackish tea or lemon in hot water

Chop or dice the bell pepper and cook it in a pan spritzed with non-stick pan. Chop the pepperoni and stir it in with the cheese, tomatoes, and peppers. Whisk the eggs with salt and pepper. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the cheese mixture and scramble to your heart’s content or fold like an omelette. Brew your beverage, portion the fruit, and take the previously-made smoothie from ‘fridge. Truly a treat.

Pizza with Vegetable Topping:       300 calories    13.3 g fat      4 g fiber        14 g protein     19 g carbs       269 mg Calcium   PB    Another winner from the Fast Diet book. The pizza shells are either whole grain wraps or corn tortillas. BE CAREFUL about the calorie and fat content when shopping! I get Herdez 8″ whole wheat fajita style tortillas. Each has 170 cal and 5 gm protein. Each person gets ONE of these pizzas. OR you could get Olé brand 6″ corn tortillas. Each of those has 65 cal and each person gets THREE AND a HALF pizzas.Pizza

1 whole wheat/whole grain tortilla at 170-cal [per person]                                                                                         1-2 Tbsp tomato puree HINT: buy a can of puree and freeze in small portions                               1 oz mozzerella, grated                                                                                                                                                         ½ oz mushrooms, chopped or sliced                                                                                                                1 ½ oz red pepper, cooked and chopped                                                                                                                        1 oz spinach, steamed, squeezed and chopped                                                                                             1 Tbsp red onion, chopped                                                                                                                                   2-3 pinches Italian herb mix  + 1 pinch crushed red pepper flakes

Set the oven at 400° F. Place the tortilla on an ungreased baking sheet and put it in the oven for 2 minutes to warm and stiffen.  Put dollops of tomato purée on each tortilla and spread it around. Toss together mozzarella, mushrooms, red pepper, spinach, and onion. HINT: Sometimes I cook and chop all the veg and put them in a bag in the freezer to save time on a FAST day. Divide the mixture among the tortillas and sprinkle the seasonings on top.  Bake for 5-10 mins at 400° F.

Ingredients for next week: breakfast, single portion

1 two-oz eggs 1.5 two-oz eggs
pear Mushrooms, a few
Cooked asparagus [leftover from a prior meal, perhaps] Ham from roast or deli
Proscuitto ham, ½ slice or less ¼ of an Arnold Sandwich Thin, multi-grain [optional]
Grated Parmesan cheese raspberries
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

Hot dog: low fat, 100 calories 1.5 cups sauerkraut
1/3 cup baked beans 1 Dakin cob-smoked sausage
1 hardboiled egg + ½ tsp yellow mustard + salsa verde 1.5 cup raw collard greens
2” carrot + chopped cabbage + Hellman’s mayonnaise with olive oil + cider vinegar Caraway seeds + unsweetened applesauce
onion
Sparkling water Sparkling water

Triangular Treats

~ 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.

Geometry is my favorite branch of mathematics.  It was such a breath of fresh air to take that course in 9th grade and really understand what was going on!  You see, I have a ‘geometry brain‘ as opposed to an ‘algebra brain.’  Such things exist! Triangles were always easy, with their three angles adding up to 180° and their complimentary angles.  In honor of the line of thinking beloved of Pythagorias and Euclid, today’s food will be in the shape of triangles.  Whether or not it has to do with their 3-sidedness, they are delicious and fun to make.

Chinese Pancakes ‘Jian Bing’: 300 calories   6 g fat   3.5 g fiber   15 g protein   59 g carbs 202.7 mg Calcium  PB  GF – if you use GF flour   This delicious treat is a popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple is a nice foil to the salty-spicy food. HINT: this recipe makes 4 pancakes, of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.

jian-bing-w-granny-smith

1/3 cup all-purpose flour                                                                                                                                      1.5 Tbsp white whole wheat flour                                                                                                                       1 Tbsp semolina flour                                                                                                                                                     2 two-oz eggs                                                                                                                                                           ½ cup water                                                                                                                                                                    ¼ cup chopped scallions, white and green parts                                                                                   Kosher salt                                                                                                                                                                      2 tsp Srarcha sauce + 2 tsp low-sodium soy sauce                                                                                                           per person: 1 oz tart, crisp apple                                                                                                                              blackish coffee or blackish tea or lemon juice & hot water                                                                     5-6 oz fruit or green smoothie or natural apple cider

Whisk together the flours, water, and one egg until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon some of the egg on top and smear it around. Sprinkle with a small pinch of salt and one Tablespoon of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths, and plate. Use the paper towel to wipe the pan and repeat the cooking process until all the batter and scallions are gone. NB: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to a new day.

Ham & Cheese Crêpes, Street-Food Version: 272 calories   9 g fat   1.8 g fiber  21 g protein    25 g carbs      212 mg Calcium     NB: The photo shows a meal for 2 [TWO]. Or dinner today, lunch tomorrow.  This is the familiar street-vendor lunch in Paris, except that the food values will not break the bank on a Fast Day.  Very quick and easy to prepare if you had made the crêpe batter before and have it thawed out.  HINT: can be prepared in advance and rewarmed later.  Good for traveling or for a make-ahead.Ham & Cheese Crepes

2 crêpes, using batter recipe below**                                                                                                  2 oz sliced deli ham                                                                                                                                    1/2 oz deli sliced Swiss cheese                                                                                                                 1 wedge “Laughing Cow” [Vache Qui Rit] cheese at room temperature                                                      2 oz tomatoes

Spread the Laughing Cow cheese on one half of each crêpe. Lay the ham on the cheese side of each crêpe and top with the Swiss cheese slices.  Fold in half.  Heat a heavy skillet, adding maybe a spritz or 2 of non-stick spray.  Lay the folded crêpes on the hot skillet to heat one side, then flip to heat the other side. You want the cheese to get melty.  Fold each crêpe once more into tidy triangles, and push down on with the turner to flatten them.  Plate them with the tomatoes and voilà!

**Crêpe Batter, makes 15 6″ crepes                                                                                                      1 cup all-purpose flour           2/3 cup buckwheat flour                                                                      1 and 3/4 cup water           1/2 tsp salt            1 egg

Whisk the flours, salt, and water together.  Vigorously whisk in the egg.                                       Let batter sit at room temperature for 30+ mins or overnight in the ‘fridge.                           Heat a 6″ cast iron skillet. Add a spritz of non-stick spray,                                                                       then wipe with a paper towel.  Save the towel in case you need to spritz again.                      Pour 1/4 cup of batter into the hot pan, then quickly swirl the pan to spread the batter.  Cook until the sides curl up, then flip it over.                                                                          Remove from pan when it begins to brown.                                                                                   Cook as many as you need for this recipe,                                                                                     then maybe a few more for another meal this week.                                                                Freeze the remainder for the next time we need them.                                                                 HINT: fully-cooked crepes also freeze well in a zipper-lock bag.

Rolling Along

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a total of less than 600 calories in the day. 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.

To continue our series of food of certain shapes, today everything is rolled.  Are you rolling merrily along with your health plan? I hope so. I am currently hiking along Hadrian’s Wall in England, something I never dreamed I’d be doing at my age. [I always compare myself to my mother at the same age. She liked a good walk in the woods, but 84 miles in 8 days was a bit beyond her.] But after training for this, I think it is doable.  Fitness and weight control with the Fasting Lifestyle. Wahoo!

Japanese Rolled Eggs: 290 calories 8.6 g fat 1.9 g fiber 36 g carbs 245 mg Calcium PB GF Number One Son prepared these for us as part of a larger Japanese breakfast, and they are amazing. I added the crab and leek, since today this is the main attraction.Japanese Rolled Eggs w: leek & crab, S-bs

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                                                                                                       2 Tbsp crab meat, frozen or fresh                                                                                                                        2 Tbsp leek, finely sliced                                                                                                                                   ½ Tbsp soy sauce                                                                                                                                                     ¼ tsp sugar                                                                                                                                                               1.5 oz strawberries                                                                                                                                              5-6 oz green smoothie or fruit smoothie or natural apple cider                                            blackish tea or blackish coffee or hot water with lemon

Spritz a non-stick pan with non-stick spray. Cook the crab and leek until you can smell the leek, but don’t brown it. Remove from pan and set aside. Beat the egg with the soy sauce and sugar, and divide into 2 parts. Spritz the pan again and reheat. Put half of the egg in the pan and swirl/tip the pan to spread it out into a rough round. Distribute the crab and leek all over the egg. When top of egg is set enough that it is still moist but won’t jiggle much, roll the egg into a roll from one side of the pan to the other and leave it there. Pour the remaining egg in the pan and cook until almost set. Roll the roll across the pan again to incorporate the newly-cooked egg. Outside of the egg should be a little brown due to the soy sauce. Prepare the beverages and fruit and enjoy your meal from Japan.

Beef Egg Rolls:     per roll    136 cal    4.6 g. fat    9.4 g. protein    17.5 g. carb     HINT: the recipe makes 5 [five] egg rolls. Eat 2 of these with the roasted broccoli for a fine meal today.  Put the remainder in a zipper bag in the freezer: have one for lunch some day, the other 2 for another Fast Day.Beef Egg Rolls

2 oz lean beef steak OR  lean pork tenderloin                                                                                                                                                                                                                                                            1/2 Tbsp oyster sauce                                                                                                                                                                1/2 tsp powdered ginger, or fresh, chopped                                                                                                                               1 clove garlic                                                                                                                                                                                                                                                                                                                                                                                                                                                                             1/2 cup carrot, sliced 1/4” thick                                                                                                                              1/2 cup sliced onion                                                                                                                                                1.5 cups cabbage, shredded                                                                                                                                              1 scallion, roughly chopped                                                                                                                                5 egg roll wrappers                                                                                                                                                                        1 tsp oil                                                                                                                                                                            2 oz broccoli in large florets                                                                                                               Sriracha sauce + soy sauce, together in a little dipping dish

Combine the beef, oyster sauce, garlic and ginger in a small bowl. In a heavy-bottomed pan or wok, stirfry the carrot, onion, and cabbage in ¼ cup water for 3 minutes. Add the beef with the marinade and cook until beef is done.  Toss in the scallion and stir.  Run the whole thing through a food processor to chop it coarsely. Following the directions on the wrapper package, fill and roll the egg-rolls. [if you end up with filling left-over, fill another wrapper and save for a lunch OR, if it is about ¼ cup, save it to make a ScrOmelette next week.]   Turn the oven on to 375 degrees F.   Warm the oil in a clean, flat-bottomed, oven-proof pan. Put the egg rolls and broccoli in the pan and roll them to coat with oil. Cook gently over warm heat until warm. Put the pan in the hot oven and bake until the egg rolls are getting crispy and the broccoli is tender-crisp. You will want to turn the rolls once while baking. Serve with the sauces for dipping.

Ingredients for next week’s meals.  breakfast:

2 two-oz eggs 1.5 two-oz eggs
strawberries, fresh or frozen Crushed tomatoes [1 Tbsp]
5 Tbsp flour + 1.5 Tbsp whole wheat flour + 1 Tbsp semolina 1 slice pepperoni bell pepper
3 scallions crisp, tart apple mozzerella
Sriracha + soy sauce Unsweetened 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:

3 buckwheat crepes: buckwheat flour, white flour, egg      see recipe at “Holy Crêpes” on October 13, 2015 One 8” whole wheat tortilla: 170 calories or less
1 oz ham 3% fat Tomato puree or crushed tomatoes
Jarlsberg cheese mozzerella
3 Tbsp bechamel sauce without cheese: see recipe at “Hemispherical” Feb 22, 2017 Mushrooms red bell pepper
Tomato, fresh Raw spinach onion
Sparkling water Sparkling water

 

Square Meal

~ 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.

A number of years ago, when round hay bales were introduced, a student told me this joke: “Round bales were outlawed in Vermont! The cows couldn’t get a square meal.”  That’s a knee-slapper.  You can get a square meal this week with these menus.  Both are easy to prepare and good to eat.

Buttermilk Baked Eggs: 293 cal 9.8 g fat 8.2 g fiber 15.2 g protein 39.7 g. carb 253 mg Calcium This recipe is from Marion Cunningham’s The Breakfast Book. All I added were the sides. Great book full of good recipes.Buttermilk Baked Egg w: S-b

1 slice 70-cal whole-grain bread                                                                                                                        one 2-oz egg                                                                                                                                                              2 Tbsp buttermilk                                                                                                                                            1 oz [¼ c.] mixed berries, fresh or thawed OR 2 oz strawberries                                     blackish coffee or blackish tea or lemon juice & hot water                                                                               5-6 oz fruit smoothie or natural apple cider

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

Tuna Melt: 309 calories      14.5 g fat      2.9 g fiber     33.1 g protein     24.6 g carbs      300.5 mg Calcium PB GF – if using GF bread    One of my favorite comfort foods. tuna-melt-copy1 slice 70-calorie multi-grain bread [I like Nature’s Own]                                                                          1/2 of a 5-0z can of water-pack tuna, drained                                                                                                  1 Tbsp onion, finely chopped                                                                                                                                1 Tbsp celery, finely chopped                                                                                                                               1 pinch celery seed  +  salt  +  pepper                                                                                                                     1 and 1/2 tsp low fat or ‘made with olive oil’ commercial mayonnaise                                                    1 slice Swiss cheese, the deli kind                                                                                                                         1/2 cup baby spinach OR romaine lettuce, shredded                                                                                                                  1 oz tomato, cubed                                                                                                                                                  1/2 tsp lemon juice   &   1/2 tsp olive oil   &   pinch of salt

Combine the tuna, onion, celery, celery seed, and mayo as you would for tuna salad. Toast the bread. Spread the tuna mixture over the bread and top it with the cheese. Toast or broil until cheese is melting. In a wide bowl, whisk the oil and lemon juice. Toss the lettuce and tomato with the dressing and relax while you dine.