recipes for Fast Diet

Summer Greens

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Momday, 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.

I hope you have access to lots of fresh herbs and greens and vegetables this summer.  So nice to incorporate them into delicious meals. But a Fasting Lifestyle isn’t about eating ‘rabbit food,’ as some people might think when dreading the thought of dieting. There are many good things to eat without a steady diet of salads.  Dinner is based on salad — but what about all the delicious things on those greens? Wonderful!

Green Eggs & Ham   295 calories   8.8 fat   15.9 pro     25.1 carb                 GF        PBgreen eggs & ham w: apple

three 2-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                                                                                                       1 oz. ground or chopped ham                                                                                                                         1 green onion, chopped white and green parts or use fresh chives                                                    1 1/2 oz apple or ½ cup berries NB: Northern fruits are more healthy than tropicals. Andrew Weil said so.                                                                                                                            blackish coffee or blackish tea or lemon with hot water                                                                     5-6 oz green smoothie or fruit smoothie or natural apple cider

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

Shepherds’ Salad        275 cal      15 g. fat      13.2 g protein          23.6 g carbs GFshepherd's salad

This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette made with 1 tsp oil and ½ tsp red wine vinegar.

½ oz salami                                                                                                                                                       ½ c white beans                                                                                                                                              2.5 cups [3 oz] lettuce                                                                                                                                             1 oz mozzerella                                                                                                                                                    1 radish, thinly sliced                                                                                                                                      2” celery, thinly sliced on diagonal                                                                                                              2 cherry tomatoes or 2 large chunks of tomato                                                                                      2 tsp of boiled dressing

For the dressing: put 3 Tbsp olive oil, 4” rosemary, and 6 sage leaves in a pan and simmer for 5-10 minutes. Add 4 smashed cloves garlic and a pinch of hot pepper flakes. Stir for a few seconds. Add ½ cup red wine vinegar and boil down the whole recipe to 1/3 cup. Strain and cool. For this dinner, you will need 2 tsp/ serving. Put the remainder in a jar and store to use anytime.

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Place the tomatoes on top. Hearty and delicious.

Cool Food

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It is time for some food that requires a minimum of cooking. Yes, you could grill something, but even that is a hot activity and barbecue sauce is often loaded  with calories. We’re on a Fasting Lifestyle, remember? Today requires calorie restriction, low fat, low carbohydrates, lots of water, and foods which are delicious.

Cottage Cheese & Pears      290 K                                                PB              GFCottage Cheese & Pear

This is from the Fast Diet book. You can see some other good recipes there, too. I added the pecans to this for deeper flavor and more protein.

1 ripe pear                                                                                                                                                          ½ cup fatfree cottage cheese                                                                                                                       ¼ c. blueberries                                                                                                                                                   1 ¼ tsp pecans, finely chopped                                                                                                                   5-6 oz fruit smoothie or fruit smoothie or natural apple cider                                                 blackish coffee, blackish tea, or lemon in hot water

Section the pear into 12 slices and remove the cores. Do not peel the pears. Fan the segments on a plate in a circle. Place the cottage cheese in the center, sprinkle with the berries and nuts. Pour the smoothie and hot beverage of choice. Good stuff!

Tuna-Egg-Tomato Salad       248 cal        15.8 g. fat           23.4 g. protein           13.5 g. carbs                              PB                            GF [omit the bread, add more tuna or greens]Tapas Tuna w: egg & tomatoes

This is a Spanish-inspired meal from a cookbook called Everyday Tapas. I took out the potatoes that were called for and substituted garbanzo beans. The recipe is very simple and delicious as well – perfect to dress up with pansy blossoms [they are edible] to enjoy on a day in summer.  HINT: This makes enough for two meals. Invite a friend or enjoy it as a lovely lunch the next day. Today’s lettuce will wilt by tomorrow, so plan around that.

5 oz canned white-meat tuna in water                                                                                                           2 eggs, hardboiled and cut into 1/2” dice                                                                                                     4 oz tomato, cut into 1/2” dice                                                                                                                       ½ cup garbanzo beans, drained and rinsed                                                                                         1 cup baby salad greens                                                                                                                                   1 ½ tsp olive oil                                                                                                                                                   1 tsp white wine vinegar                                                                                                                          fresh parsley, salt, pepper                                                                                                                             pansy or violet flowers for garnish                                                                                                                    1/2 piece of 70-calorie whole grain bread, lightly toasted

Drain the tuna and flake the meat into 1” pieces. Whisk the oil and vinegar together and toss with the lettuce. Add everything else, except the flowers, and gently toss to combine with the salad dressing. Garnish with as many flowers as you wish. Serve at room temperature with the toast.

Hot Stuff!

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In the winter, I often want food from warm climates, like a bowl of chili or an Indian curry.  But in the summer, why not take a cue from people who endure hot weather more often than we.  These meals are not hot to heat, nor are they too spicy. I figure if people in southern France and Texas eat these foods in their climates, then there must be a good reason to eat them wherever you are. Our Fasting Lifestyle doesn’t mean we have to eat sawdust!

Provincal Omelette    294 cal.     9.5 fat          12.5 pro          15.7 carb                          I asked my husband for a new omelette idea, and he suggested these flavors.Provincal omelette

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.                           1 oz bell pepper, steamed and diced                                                                                            2 black olives, pitted and chopped                                                                                               ¼ oz feta cheese, diced                                                                                                                                        2 oz grapes  [about 6-8, depending on size]                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                              5-6 oz green smoothie or fruit smoothie or unpasteurized apple cider

Whisk the eggs [salt and pepper may not be needed due to saltiness of olives and feta]. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the vegetables and cheese. Fold over, and plate. Brew your beverage and take the previously-made smoothie from ‘fridge.

Quesadillas with Chicken:   305 calorieschicken quesadillas w: zucc+yam

two 6” corn tortillas – I like Ole brand                                                                                                      ¾ oz Monterey Jack or cheddar cheese, about 1/3 cup shredded                                                      2 Tbsp non-fat cottage cheese                                                                                                                  2 Tbsp tomato salsa                                                                                                                                   large pinch Mexican oregano                                                                                                                       1 oz chicken breast, cooked and shredded, scant ½ cup                                                                            1/3 cup zucchini + a few slices of sweet potato, steamed OR 2 oz melon OR steamed broccoli

Combine the cheeses, salsa and oregano in a small bowl. On a griddle or large cast iron pan, heat the tortillas until they are warm, pliable, and beginning to brown. Remove from griddle, but leave the heat on. Spread the cheese mixture on half of each tortilla. Top with the chicken. Fold in half and put back on the hot griddle to get warm and melty. Turn them over after a few minutes to warm the other side.  Plate with the cool melon or healthy fresh vegetables. SO yummy.

Hot Times!

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End of July…hot weather.  You probably know that spicy foods are eaten in hot climates.  Why? Because when you ingest hot spices, the skin reacts by flushing with heat. After that, your skin cools down and you feel cooler. Here are two of my favorite spicy Fast Lifestyle meals. They might make you feel cooler.

Baked Eggs Flamenco     286 calories                                                                                                         From Everyday Tapas, this recipe shows how a meal can go from being a dinner to being a breakfast. Similarly, any breakfast could also be a dinner.Flamenco Eggs 1 Tbsp tomato puree or 1/2 oz tomato, chopped                                                                                     1 ½ tsp parsley, chopped                                                                                                                                 1 1/2 Tbsp onion, chopped [1 oz]                                                                                                                   1 ½ Tbsp bell pepper, chopped [1 oz]                                                                                                      salt & pinch cayenne                                                                                                                                   one 2-oz eggs                                                                                                                                                           ½ slice 70 cal bread [I like Nature’s Own multigrain]  OR one slice of 35 calorie bread                            2 oz melon or 2 oz grapes or 3 oz apple                                                                                            blackish coffee or tea or lemon in hot water                                                                                            5-6 oz fruit or green smoothie or unpasturized apple cider

Spritz a small ramekin with cooking spray or olive oil. Put the tomato, parsley, onion in the ramekin. Microwave for 4-5 minutes to cook the onion. Add the pepper and seasonings, and microwave for another 4 minutes. [Alternatively, saute the above ingredients as described, instead of microwaving]. HINT: you can do this the night before. Remove from microwave and make a ‘nest’ in the cooked vegetables. Crack the egg into the nest. Bake at 350 for 15-18 minutes. Toast the bread, brew your hot beverage, prep the fruit. Prepare the smoothie, or take the previously-prepared jar of smoothie from the fridge and shake it well before serving.

Seafood Tacos: 270 calories 2.1 g. fat 23 g. protein 36.4 g. carbs

seafood tacos w: slaw & salsatwo 6” corn tortillas  [I like Ole brand]                                                                                                       3 oz cooked fish at room temperature.  Hint: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap it and label and store in freezer until needed.                                                                                                     ½ cup tomato, cubed                                                                                                                                     ½ cup cabbage, chopped                                                                                                                                 1 oz red onion, sliced thinly or chopped                                                                                                     1 Tbsp lime juice or salsa verde [Herdez brand is good]                                                               pinch [or more] chili powder                                                                                                                pinch [or more] cumin                                                                                                                                   1.5 Tbsp plain non-fat 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. What a simple summer dish!

Summer Meals

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In Summer we should eat off the land — lots of fresh vegetables! We also want meals which are easy to prepare and don’t heat the kitchen. Look no further!

Ratatouille Breakfast   292 calories                                         PBRatatouille Egg-toast

                                                                                                                                                                                    1 piece 70-calorie bread                                                                                                                                         one 2-0z egg                                                                                                                                                                1/4 cup Mediterranean vegetables [from July 15]                                                                                                 5-6 oz smoothie, green or fruit                                                                                                                     blackish coffee or blackish tea or lemon in hot water

Fry the egg in a lightly-spritzed non-stick pan. Toast the bread. Warm the vegetables and spoon onto the toast.  Top with egg.  Pour your smoothie and warm beverage. Voila — quick, easy, healthful, pretty.

Greek Chicken Salad         285 cal                                        PB     GF

IMG_0084This recipe was clipped from a magazine and stored in the recipe file. When I saw it, I recognized that if most of the olive oil were removed, it would make a smashing Fast meal. We like this one a lot.

1 1/2 oz chicken, roasted and shredded                                                                                                        1 1/2 c. shredded romaine or 3 oz salad greens                                                                                       1/4 c garbanzo or small white beans, drained and rinsed                                                                        2 1/2 oz tomato chunks or 1 c cucumbers, cubed                                                                                    3 black olives, pitted & sliced                                                                                                                             1 oz feta cheese, crumbled                                                                                                                                1/2 tsp lemon juice                                                                                                                                           1/2 tsp olive oil                                                                                                                                                 1/2 tsp mint, oregano, parsley

Prep the meat, greens, tomatoes, and olives. Measure the lemon juice, olive oil, and herbs into a salad bowl. Whisk together. Add the greens and toss to combine. Add the chicken, beans, tomato/cukes and toss gently. Top with the olives and feta. So good!

Foreign Trade

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What do you say we trade the food you were going to eat on Monday for some meals that are delicious and will help you to become  healthier?  Both of these meals are from other countries, so the ‘foreign trade gap’ will result only in a loss of weight. Come on.  Try fasting with me!

Dutch Breakfast       308 calories           6 g fat            10.7 g protein          22 g carbs
Dutch b-fast, h-b eggThis meal is inspired by a breakfast I enjoyed in Amsterdam in 1969.  How can I remember a meal from 46 years ago??  Because it was so good. Husband’s opinion? “This is my favorite Fast breakfast.”

one 2-oz egg, hard-boiled or coddled HINT: hardboiled egg can be made days before                                       ½ oz ham, preferably 97% fat free                                                                                                          ½ of an Arnold Multi-grain Sandwich Thin [50 cal] OR ½ slice 70-cal bread [35 cal] OR one “Holland Rusk” [35 cal] OR one 2” round of bread from Buttermilk Baked Egg [20 cal]                                                                                                                                                                   1/8 oz [1/2” cube] cheese if you used less bread, you could have more cheese                          2 oz melon or apple or pear                                                                                                                          5-6 oz green smoothie or fruit smoothie or unpasturized apple cider                                  blackish coffee or blackish tea or lemon in hot water

Warm the ham in a skillet, toast the bread, brew your beverage, slice the fruit, cube the cheese. Prepare the smoothie or take the other half of the smoothie recipe from ‘fridge and shake it to mix.

Langostino with Garlic: 281 calorieslobster:garlic:tomatoes:spinach

I wish I knew the source of this recipe, because I really like it. Langoustine is either a large shrimp or the tail of a Norway lobster, according to LaRousse. Sometimes you find them frozen and when I see them, I buy them. HINT: the amounts shown serve TWO people. This is a good meal to share because it is more difficult to cut down for one serving. If you are into leftovers, make the whole thing and enjoy it for lunch on a Slow Day.

1 tsp olive oil                                                                                                                                    1 clove garlic, chopped                                                                                                         pinch of hot pepper flakes        salt & pepper                                                                                                     5 oz langustino chunks or 4.5 oz cleaned shrimp                                                                     5 oz asparagus , cut into 2” pieces                                                                                            2 Tbsp dry white wine                                                                                                                 15 oz tomatoes, coarsley chopped                                                                                                ¾ c white beans                                                                                                                             1/3 cup fish stock                                                                                                                         1 cup cabbage, sliced [3 oz]                                                                                                     1 oz spinach

Heat the oil in a saute pan. Add the garlic and hot peppers and stir for 15 seconds. Add the asparagus and saute for 2 minutes. Pour in the wine, then sprinkle in the salt and pepper. Cook to reduce the wine to almost gone. Add the beans, tomatoes, cabbage, and fish stock. Cook until liquid is reduced by half, about 6 minutes. Add the langostine and cook further to thicken the broth. In another pan, blanch the spinach. OR add the spinach with the langostine, in which case the spinach will cook and mix with the broth. The prep is fussy, the cooking is quick, the result is delicious.

Let Me Entertain You….for Breakfast.

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What if you were in the position where you had to entertain guests for breakfast on a Fast Day?  Well, you could move the Fasting to the next day. Or you could trot out some of your favorites and still maintain your Fasting Lifestyle. Your guests can eat as much as they like and be none the wiser. When having a breakfast party, I like to have a variety of things on the table so that guests can have variety. But I also plan it so that the items served can be made ahead with minimum last-minute hostess involvement.

So I suggest any of the baked egg recipes                                                                             Flamenco Eggs [July 5]       or Shirred Eggs  [June 14]  

Put out all the components of a Dutch Breakfast [Feb 22] and let people help themselves. Plates of ham slices and cheese chunks and bread are enticing, along with a basket of freshly-boiled eggs.

The little Herb Popovers [Apr 5] would be a nice addition to the table or what about a bowl of Oatmeal Pudding [Apr 26]?

Feeling more ‘brunchy’?  What about mini Crab Cakes [Mar 1, but form them smaller, almost bite-sized]  or Mushroom Egg Toasts [May 27].

Have fun, eat well, continue your Fasting Lifestyle, be famous for good food.

After a week-end…

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After a week-end, especially after a holiday, there might be regrets upon stepping on the scale on Monday. Never fear — help is here! We need some meals that are fast, fun to eat, and will get us back to healthy eating. Get back up on that horse, even if you have fallen off the diet yet another time.  Start over.

Baked Eggs Flamenco 286 K fat pro carb                            From Everyday Tapas, this recipe shows how a meal can go from being a dinner to being a breakfast. Similarly, any breakfast could also be a dinner.Flamenco eggs w: green smoothie 1 Tbsp tomato puree or 1/2 oz tomato, chopped                                                                                    1 ½ tsp parsley, chopped                                                                                                                                1 1/2 Tbsp onion, chopped [1 oz]                                                                                                                   1 ½ Tbsp bell pepper, chopped [1 oz]                                                                                                    salt & pinch cayenne                                                                                                                                    1 two-oz egg                                                                                                                                                       ½ slice 70 cal bread [I like Nature’s Own multigrain]                                                                                2 oz melon or 2 oz grapes or 3 oz apple                                                                                                blackish coffee or tea or lemon in hot water                                                                                          5-6 oz green smoothie or unpasturized apple cider

Spritz a small ramekin with cooking spray or olive oil. Put the tomato, parsley, onion in the ramekin. Microwave for 4-5 minutes to cook the onion. Add the pepper and seasonings, and microwave for another 4 minutes. [Alternatively, saute the above ingredients as described, instead of microwaving]. HINT: you can do this the night before. Remove from microwave and make a ‘nest’ in the cooked vegetables. Crack the egg into the nest. Bake at 350 for 15-18 minutes. Toast the bread, brew your hot beverage, prep the fruit. Prepare the smoothie, or take the previously-prepared jar of smoothie from the fridge and shake it well before serving.

Feta Niçoise Salad   293 calories     22.9 g. fat         12.5 g. protein        10.7 g. carbs  GF  PB    This is another goodie from the Fast Diet book. It is lovely on a summer evening.  It also would be a delightful lunch on a Slow Day.  Unfortunately, I seem not to have a photo…                                                                                              1 and 1/2 romaine leaves — use the largest inner leaves                                                                                                            ¼ cup green beans                                                                                                                   1 scant cup cucumber, diced                                                                                                              1/2 c feta cheese, crumbled or diced                                                                                      1.5 black olives                                                                                                                               1 tsp olive oil                                                                                                                                  1 tsp white wine vinegar

Steam the green beans, cool and set aside. Slice the lettuce crosswise into 1” pieces. Prepare the other ingredients as described. Pour the oil and vinegar into a wide, shallow bowl and whisk briskly. Put all the other ingredients in the bowl and toss gently to coat with dressing. Welcome to southern France for fine dining.

Canada Day

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Let’s celebrate another holiday with Fast Lifestyle food. Canada Day is the independence day of our neighbors to the North so we will think of maple leaves, maple syrup, and the wide open plains of Alberta. We will also think of calorie restriction and healthy living to stay on track with our FAST Lifestyle.

National Holiday French Toast                                                                                          PB  Canada Day BfastHINT: This recipe makes 4 [four] slices of French Toast. Prepare all 4, but put the other 2 in a bag in the freezer for a really fast breakfast later.                                           4 slices 70-cal whole grain bread    [you will eat two today]                                                                                   one 2-oz egg                                                                                                                                                    2 Tbsp fat-free milk [use Almond milk for a plant-based meal]                                                        2 oz strawberries, fresh or unsweetened frozen                                                                                     1 and 1/2 tsp maple syrup                                                                                                                               one 60-cal sausage [I like Al Fresco brand sage breakfast links or use a meatless sausage]                      nearly black coffee or tea or lemon in hot water                                                                           green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into shapes like maple leaves or use a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems to much like ‘crafty food.’] Put the bread into a pan with a rim which is just big enough for the 4 bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup. The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. Cook the sausage, too. Mash the berries a bit and smear them onto the plated toast. Enjoy with the sausage, hot beverage of choice, and green smoothie. Whistle a few bars of “Oh, Canada” while you eat.

Bison Burger [beans/ beets] 293 calories                                                                                      GF                                                                                     There used to be a bison reserve in our favorite Canada place, PEI.  The beasts were a gift from Alberta.  The mushrooms we pick from our lawn and the beets, a gift from PEI friends, were pickled while on vacation.  Fitting foods for Canada Day.

one 4-oz bison patty [not beef. Venison is a good substitute if you have it]                          1 oz sliced mushrooms                                                                                                              1.5 tsp of curried catsup                                                                                                           ½ cup green beans                                                                                                                   2 oz pickled beets

Sprinkle a small, hot skillet with Kosher salt.  Cook one 4 oz bison burger  on one side for about 3 minutes. Flip it and cook until done as well as you’d like.  Put on a plate to stay warm. Sides: Add some water to the pan and stir/ cook the mushrooms until soft.  Meanwhile cook the green beans until soft.  To serve, put the ketchup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good eating.  I enjoy sparkling water with Fast dinners. [On Slow days, I enjoy wine.]

bison burger, curried catsup, mushrooms, green beans, beets
bison burger, curried catsup, mushrooms, green beans, beets

Simple & Yummy

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We follow the Fast Lifestyle because we want all the health benefits: lower weight, lower cholesterol, lower blood pressure, less risk of certain cancers, AND because we can do all that with food that is simple and yummy. Its like having your cake…. but no, we don’t eat cake on a Fast Day.  Yes, we are still on the Plant-Based diet and an egg once in a while is OK.

Tostada                                                                                                                               Gluten Free                                 TostadaRemember the Chili non Carne from Monday? Hope you have some left over for this breakfast!

one 6” corn tortilla    [I always keep Ole brand ready in the freezer.]                                                                                                                              one 2-oz egg 2 Tbsp chili non carne                                                                                                          2 tsp Monterey Jack or Cheddar cheese, grated                                                                                  hot beverage of your choice – hold the cream and sugar                                                                    green smoothie or fruit smoothie

Heat the toaster oven to 350. Put the chili in a custard cup and put it into the oven to heat briefly. Warm a dry cast iron skillet over med-high heat. Warm the tortilla in the pan on both sides until it is warm and pliable and starting to brown. Remove the tortilla and keep warm in a dish towel. Spritz the skillet with non-stick spray and fry the egg until it is done as you like it. Remove the egg. Spread the chili on the tortilla and return the tortilla to the skillet. Put the egg on the chili and sprinkle with the cheese. Put the pan into the hot oven until the cheese melts. Brew your beverage, pour the smoothie and wake up your mouth.

Asparagus Soup         242 calories        10.7 fat                16.8 protein                        33 carb

asparagus soupThis fabulous soup is from Salute to Healthy Cooking and we made a batch last April 1.  Enjoy it today for a wonderful dinner.  Despite its rich taste, it is very low in calories and fat. HINT: the recipe makes enough for 6 servings. Freezes very well for easy meals later. I serve it here with Finn Crisp crackers covered with melted cheese. If you want to eliminate them, go ahead.

1 and 1/2 pound asparagus                                                                                                                           ½ c onion, roughly chopped                                                                                                                        1 cup potato in 1 “ dice                                                                                                                                    5 cups chicken stock                                                                                                                                        4 oz raw chicken breast cut into 4 pieces                                                                                                                     salt & pepper                                                                                                                                                        1 ½ tps Boursin cheese/serving                                                                                                                   4 pieces of Finn Crisp crackers/serving                                                                                                         1 ½ oz Swiss cheese [1 deli slice]/ serving

Snap off the woody ends of the asparagus and cut spears roughly in half. Pour the chicken stock into a sauce pan. Add the onion and asparagus. Place the chicken on top of the vegetables so that it will steam/poach while the asparagus is cooking. Bring the liquid to a simmer and put on a lid. Remove the chicken when it is cooked and put it in the blender. When the vegetables are cooked, remove them and put in the blender. Cook the potato in the pot and cook until soft. Pour the stock and the potatoes into the blender with evrything else. Blend until smooth. Return to the pan and season to taste. Cool and divide into 3 portions [or 6 portions if you are serving one] for the freezer.

To serve, thaw the soup and warm it gently. Adjust seasonings. Cut the slice of cheese into 4 strips, 4” x 2”, and put a portion on each cracker. Warm in the oven until cheese melts. Delicious taste of Spring.