French-inspired foods for a Fasting Diet

Pork & Poultry

~ me ~ Leave a comment

We enjoy a variety of foods, and why not?  “Life is a cabaret, my friend” as the song says, or in a food metaphor, life is an endless buffet.  But then it comes down to the choosing: which foods? which combinations? what results from those choices?  If your goal is truly to lose weight and be more healthy, then follow along with the menus presented here.  Eat from these recipes twice a week and see the results of your good decisions.   And here’s an article from the LA Times, about eating less: http://www.latimes.com/science/sciencenow/la-sci-sn-eat-less-feel-better-20160502-story.

Rounds:   273 calories      4.4 g fat     1.7 g fiber       12 g protein    39.4 g carbs    210 mg Calcium PB   HINT: Prepare the ham patty** the day [or more] before and use one of the ‘pan muffins’ from “Remember When…” Dec. 11, 2016rounds

1 ham patty**                                                                                                                                                                           1 pan muffin                                                                                                                                                              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, chopped                                                                                                         ¼ cup low-fat cottage cheese, drained                                                                                                              1 egg white [1.5 Tbsp]         ¾ oz whole-grain 70-calorie bread, shredded                                                            sage, salt, pepper to taste                                                                                                                          Combine and let sit for about 30 minutes to moisten all ingredients.                                           Portion out using a 2 Tbsp coffee  measure. Makes 5 patties.                                                            Spritz a medium-hot pan with oil and cook until firm.                                                                   Freeze or store in ‘fridge.

So if both the ham patty and pan muffin were prepared before, this goes together before you can brew the coffee! Slice the apple into rounds, rather than the usual wedges. Arrange everything on the plate, heat your hot beverage, shake your smoothie. Shazam – breakfast in no time.

Chicken Provinçal: 270 cal   7.6 g fat   24.4 g protein   19.4 g carbs   GF    This recipe is from the Culinary Institute of America, with a few tweeks by me.chicken-provincal

3 oz chicken breast, boneless & skinless                                                                                                         1 Tbsp flour  + salt + pepper                                                                                                                                 1 tsp olive oil                                                                                                                                                             1 garlic clove, minced                                                                                                                                          1 anchovy fillet, oil rinsed off                                                                                                                               1 Tbsp dry white wine                                                                                                                                       ½ c tomatoes, chopped, drained,  juice retained                                                                                                            2 Tbsp chicken stock                                                                                                                                              2 cured black olives, sliced                                                                                                                                   2-3 oz broccoli/cauliflower florets

Fillet the chicken breast meat by cutting it along the thin side to create 2 slices. These will cook faster, as well as looking like more food on the plate! Sprinkle the flour over the chicken to coat it lightly. Heat the oil in a small non-stick skillet and cook the chicken on one side. Turn once to cook the other side, remove from pan. Put the garlic, anchovy, tomatoes, and wine in the pan, mashing the solids with a spoon as they heat. Momentarily, add the chicken stock and olives to warm them and cook until the sauce thickens. Return the chicken to the pan to heat it briefly. If the sauce is in danger of cooking off, add some tomato juices or water or more stock. Cook the broccoli and enjoy your meal from southern France.

French Cheeses

~ me ~ Leave a comment

We love cheese.  Often when people are thinking about dieting, they think of all the foods that will be off-limits.  Cheese, high in calories and saturated fats, is often the first to go. But in the Fasting Lifestyle, it is possible to enjoy cheese — in moderation of course.  Today’s menu features two fine French cheeses which are available and delicious.

Chevre/Spinach ScrOmelette: 289 calories      10.3 g fat      1.8 g fiber     18 g protein      29 g carbs      287.5 mg Calcium         PB GF Unbelievable how delicious this is! Wonderful rich flavors for days when the sun barely gets up in time for breakfast.chevrespinach-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.                                                                                1 Tbsp chevre cheese                                                                                                                                                 3 Tbsp cooked spinach [HINT: I try to keep small containers of cooked spinach in the freezer. Very handy]                                                                                                                                                               pinch lemon dill seasonings + salt + pepper                                                                                                  2 oz applesauce, unsweetened                                                                                                                                     3 oz fruit smoothie or natural apple cider                                                                                                          blackish coffee or tea or lemon in hot water

Strain and squeeze the spinach to get all the water out. Chop the spinach. Mix the spinach and chevre with the seasonings in a medium-sized bowl. Whisk the eggs into the spinach/chevre and keep whisking until it is all mixed. Cook as you would for scrambled eggs in a lightly-spritzed pan. Portion the applesauce [unless you did this the night before], prep the hot beverage, shake or blend the smoothie and enjoy a really flavorful breakfast

Beet & Bleu Cheese Salad 288 calories   11 g fat   5.3 g fiber   13.7 g protein    19.5 g carb   212 mg Calcium    PB  GF      This recipe takes me back to an old restaurant 2 blocks north of Nôtre Dame in Paris. Dinner at Au Bougnat was a treat and eating this meal evokes fond memories.Beet & Bleu Cheese Salad

2.5 oz beets, cooked, skinned, sliced or cubed, cooled                                                                                1 and 1/4 oz bleu cheese, cubed or crumbled                                                                                                 1.5 oz tomato, sliced or cubed                                                                                                                          3.5 walnut halves [or use slivered almonds if you don’t eat walnuts]                                                       1 oz white beans, rinsed and drained if using canned                                                                             2.5 c. salad greens                                                                                                                                       Dressing: 3/4 tsp olive oil + 3/4 tsp balsamic vinegar                                                                        garnishes: pansy, chive, or nastursum flowers; scallions

Assemble and prep all vegetable ingredients. Whisk oil and vinegar in a wide bowl. Put greens in the bowl and toss. Place in serving bowl and arrange the other ingredients on top. Add a few garnishes. Voila! A beautiful meal.

Saint Hubert

~ me ~ Leave a comment

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

Tomorrow, November 3rd, is the feast day of St. Hubert.  According to his legend, he was hunting deer one day in the 7th century A.D. when he espied a stag with a crucifix in his antlers.  This vision was enough to convert the young Frenchman, who went on to become a bishop and a saint.  Deer hunting is a tradition around here and sometimes we are lucky enough to be gifted with some venison, since we don’t hunt.  Mushrooms are commonly found in hunters’ food, so we’ll have some of them, too.

 

Ham & Mushroom ScrOmelette   279 calories   8.9 g fat   4.7 g fiber  17.6 g protein   21.6 g carbs   242 mg Calcium   PB  GF– if using GF bread   Ham and mushrooms are so good together that you owe yourself this treat.

ham-mushroom-scromlette

++3 two-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. ++++ 1/2 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 unsweetened applesauce ++++ ¼ of an Arnold Sandwich Thin  OR 1/2 slice 70-calorie multi-grain bread ++++ blackish coffee or tea++                                                                                         

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!

Venison Salad: 291 cal      GF      If you have access to venison, this is a great way to celebrate St Hubert’s day.  Farm-raised venison is available on line and in some stores.

venison-salad-w-tomatoes

++3½ oz roasted venison  ++++¾ oz marinated mushrooms  ++++ 1 oz roasted red pepper without oil++++ 1 slice dried pear  ++++ 2 cups lettuce ++++1 tsp olive oil +  ½ tsp balsamic vinegar +++3 oz broccoli ++++ 2 oz tomatoes ++

Slice the roasted venison into pieces less than 1/2” thick. Whisk the olive oil and vinegar together, then toss with the lettuce and mushrooms. Place on a salad plate. Arrange the meat on the salad and arrange the red pepper and broccoli on top. Dice the pear and sprinkle over all.

Thermador

~ me ~ Leave a comment

When revolutionary fervor struck France in 1789, the governing committee didn’t simply wish to overthrow the king, they demanded a new society altogether. Enter the metric system [a very good idea] and a new calendar stripped of the church holidays. The year was completely revamped and months were given new names.  The 11th month, running from July 17 to August 18 was called ‘Thermador’ from the Greek for ‘hot.’ Of course ‘Lobster Thermador’ gets its name from the month. Let’s celebrate the end of Thermidor.

Bleu Cheese ScrOmelette:   284 calories   10.7 g fat   0.6 g fiber   18.5 g protein   19.6 g carbs 281.4 mg Calcium   GF PB     So much flavor from the bleu cheese!  This is a ScrOmelette because you could prepare these eggs scrambled or as an omelette, depending on your whim.    Bleu cheese ScrOmelette w: melon:Rb   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.                                                                           3/8 oz bleu cheese                                                                                                                                                   1 Tbsp fat-free cottage cheese, drained                                                                                                             1/2 oz raspberries + 1 oz melon, diced                                                                                                                             3 oz fruit or green smoothie                                                                                                                       blackish coffee or blackish tea or lemon in hot water

Mash the cheeses together with a fork or the back of a spoon. Whisk the eggs and put into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, dab on the cheese, scramble, and plate. Portion the fruit, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving. Mmm-yummy!

Lobster Thermador:     269 calories    13.4 g fat    5.5 g fiber   29 g protein    18.4 g carbs     130.5 mg Calcium PB GF       Lobster is wonderful for the Fasting Lifestyle, whether you get it pre-cooked or raw. The damage comes when it is slathered in butter.  I think that butter masks the clean, pure taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course: fresh peaches and raspberries.Lobster Thermador

¾ cup lobster, cooked and cut into chunks                                                                                                    1 Tbsp heavy cream                                                                                                                                                       2 Tbsp Béchamel sauce [see: 1789, posted  July 13, 2016. I always keep Béchamel sauce frozen in small amounts.]                                                                                                                                                ½ tsp Dijon mustard                                                                                                                                       pinch of flat-leaved parsley, chopped, for garnish                                                                                        3 oz green beans                                                                                                                                                         dessert:  1 oz raspberries    &    2 oz peaches, cut into cubes

Stir together the cream, Béchamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits in a lovely bowl for dessert.

1789, Naturellement

~ 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. Join me in the Fasting Lifestyle.

Bastille Day, July 14 is celebrated with parades in Paris. No heads are rolling today. This is the day to commemorate the storming of the Bastille Prison, resulting in the release of a dozen or so prisoners. [Did you know that the key to the Bastille is at Mount Vernon, George Washington’s estate?]  We celebrate with French-themed foods, naturallement. Even though it is a Fast Day tomorrow, we don’t have to say <<quelle horreur!!>> and give up.  We can have our good French food and still lose weight on the Fasting Lifestyle. After these meals, feel free to hum the Marseilles.

Ratatouille ScrOmelette 285 calories… 9.4 g fat… 3 g fiber… 19 g protein… 31 g carbs… 297 mg Calcium… PB GF, if using GF bread or no bread     Mediterreanian ScrOmelette

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass                       measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week                  1/4 cup Mediterranean Vegetables, drained      see: Because its June! June 1, 2016                                                                                       ½ oz goat cheese [chèvre]               half of a slice Arnold multi-grain sandwich thin                                                                                                                                    1 and 1/2 oz strawberries                                                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                                                    5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

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

 

Crêpes w/ Chicken & Broccoli 295 calories 8.8 g fat 3.4 g fiber 21.6 g protein 36.6 g carbs 190.3 mg Calcium      This utilizes the crepe batter which we made for “Holy Crepes” on October 13, 2015 and froze for later. HINT: thaw the batter the night or morning before.Chciken&amp; Broc Crepes

1.5 oz broccoli, cooked  ++     1.75 oz chicken breast, cooked  ++ 3 crepes   ++     2.5 Tbsp bechamel sauce**                                                                                                                                                                                                                                                                                                                                                                                                                      ++  1/2 oz cherry tomatoes

Cook 3 crepes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the chicken. Stir together with the bechamel sauce. Add salt/pepper/herbs to taste. Divide the mixture among the crepes. Fold the crepes over and press gently. Heat filled crepes until warmed through, about 15 minutes, but don’t let them dry out. Plate with the tomatoes. Voila!  Actually this was a huge meal for me: I ate 2 and saved the other one for lunch the next day!

**Béchamel Sauce: makes 1.75 cups. Freezes well.                                                                                     1.5 cups chicken stock                    slice of carrot              slice of onion              3 Tbsp butter              3 Tbsp white whole wheat flour             ½ cup skimmed milk               ½ cup half&half                  1 wedge Laughing Cow cheese

Simmer the stock, carrot and onion for about 15 minutes until the liquid measures 1 cup. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gently bubble until thickened. Add the half&half and the cheese. Continue to whisk until thickened.  Adjust seasonings.   Freeze what you don’t use today for later.