recipes for Fast Diet

Happy Birthday

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Tomorrow will be my birthday!  If I say so myself, I’m doing pretty well for my age.  I’m especially pleased with my weight and overall good health. Genetics plays some part but I think that the Fasting Lifestyle deserves some of the credit. Join me in celebrating the start of another healthy year.

smoked-salmon-bake

Smoked Salmon Bake:   292 calories     8.0 g fat     1.9 g fiber     15.2 g protein 44.6 g carbs 223.2 mg Calcium     PB GF       Gosh this is good. You must try it!

1 two-ounce egg              ¼ oz smoked salmon, crumbled into pieces                                                                                                   2 Tbsp scallions, green & white parts, diced or sliced                 2-3 tsp chopped parsley                                                                                                                                     1 Tbsp chevre [goat cheese]                                         ¼ cup blueberries                                                                                                                                     optional:   blackish coffee or blackish tea or lemon in hot water                                                                                optional:  5-6 oz fruit smoothie, green smoothie or natural apple cider

Put the scallions and parsley into a heat-proof ramekin. Microwave for 30 seconds. Add the salmon. HINT: I did this the night before. Beat the goat cheese and egg together until the cheese breaks up into tiny lumps. Pour into ramekin and stir all together to mix. Bake at 350 degrees for 12 minutes, depending on how you like your eggs. Brew your beverage; dish the fruit; shake that smoothie.

baked-oysters
oysters w: beet-walnut salad

Oyster Feast w/ Bubbly:    224 calories   7.1 g fat   0.6 g fiber   10.2 g protein   12 g carbs 79.4 mg Calcium    PB    Got something BIG to celebrate: how about a plate of  oysters [some raw and some baked]  with a salad AND a glass of bubbly? This serves TWO, since a celebration deserves company.

18 medium Eastern oysters, raw                                                                                                                 6 tsp chevre cheese                                                                                                                                            2-3 saltine crackers as medium-fine crumbs, divided into two portions                                                                                              3 cups lettuce                                                                                                                                                           2 Tbsp fresh herbs, [such as thyme, rosemary, chives], chopped                                                            4 oz Sparkling Wine [such as Champagne] per person

Turn on the broiler. Shuck the oysters, discarding the upper shell, but keeping the oyster in the bottom shell. Carefully put 6 oysters on an oven-proof pan. Sprinkle  those oysters with half of the cracker crumbs. Then put 1 tsp of the chevre on each oyster. Top with the rest of the crumbs. Slide under the broiler until the cheese begins to soften and brown just a bit. In a wide bowl, whisk together the oil, lemon juice and herbs. Toss lettuce with the dressing and add a pinch of salt. Plate the oysters and the salad, pour your bubbly. Cheeers!

Simple Eating

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Some recipes have become classics over the years because they are simple to prepare.  “Pasta Puttenesca” is made of common ingredients found in most Italian kitchens yet it is as beloved in restaurants as if it were exotic.  And what could be more easy than roasted chicken and vegetables?  No one ever said that preparing meals from scratch had to be difficult!  The Fasting Lifestyle likes food that is healthy, simple, and delicious.

Puttenesca ScrOmelette:   301 calories   8.5 g fat   1.7 g fiber   15 g protein   38 g carbs    233 mg Calcium   PB GF    Yup. “Puttenesca” means ‘street-walker.’ This breakfast is based on the flavors of the iconic Roman pasta dish. If you ever make a dinner with that sauce, save some out to season this breakfast.puttenesca-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                                                                                                      1.5 Tbsp marinara sauce + 1 Tbsp marinated mushrooms + 2 tsp capers, drained + 2 black olives, chopped OR 3 Tbsp puttenesca sauce from your recipe or from a jar                                               1/2 clementine                                                                                                                                                              5 oz fruit smoothie or green smoothie                                                                                                            blackish coffee or blackish tea or lemon in hot water

Whisk the sauce into the eggs and scramble or cook as a rolled omelette. Enjoy with the hot beverage, smoothie, and clementine.

Chicken/Turkey Dinner     284 calories      4.5 g fat     9.3 g fiber       31.6 g protein 34.2 g carbs      58.2 mg Calcium      PB   Perfect use for left-over roasted chicken breast. Instead of potatoes, enjoy the crunch of high-fiber crackers. So low in calories that you may even have some lovely fruit for dessert!  This is a very large meal.  If you can’t finish it all, dice the meat and vegetables; add an equal amount of flavorful chicken broth; toss in some chopped herbs and maybe a little pasta, and you’ll have a lovely lunch.chicken-dinner-w-beans-carrots

4 ounces roasted chicken or turkey breast meat, without skin                                                                                           1/2 cup [3 0z] green beans                                                                                                                            1/2 cup [2 oz] carrots, sliced as coins                                                                                                                                 2 pieces Finn Crisp crackers                                                                                                                      1/2 cup sliced strawberries [optional]

Steam or boil the beans and peas separately. After draining the vegetables, put the cooked chicken meat in the cooking water pot, off the heat and with the lid on.  This will take the chill off the meat.  Enjoy with the crackers and then savor your dessert.

 

 

 

Two Years

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Three and a quarter years ago my Husband and I embarked on the Fasting Lifestyle.  Two years ago I started putting this blog out to the world to help other people who might benefit from my experiences.  To all you lovely people who Follow me: Thank You!  It is nice to know that someone is reading this and I appreciate your Comments, suggestions, and ‘Likes.’     The good news is that after 206 postings, there is a lot more food to share.  I have discovered how much I enjoy tweeking recipes and developing new flavor combinations.  Get your friends and relations to join you in Fasting — it is so much easier when you can share the experience.

 

Breton Baked Egg:   291 calories   6.7 g fat    4.3 g fiber    13.7 g protein   43 g carbs    271.5 mg calcium      PB GF          Delicious. Filling. Different.breton-baked-egg

1 two-oz egg                                                 2 Tbsp crushed tomatoes                         2 Tbsp artichoke hearts, canned or frozen                          ½ tsp curry powder        1 Tbsp fatfree ricotta               2 oz applesauce, unsweetened                                      black-ish coffee or black tea, lemon in hot water                                                                           5-6 oz fruit smoothie or natural cider

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

Tuna-Bean-Garlic Patties     261 cal      7.1 g. fat      33.1 g protein      33.4 g. carb    5.5 g fiber 152.5 mg Calcium     PB GF    HINT: recipe serves 2 [two] The recipe is from the Fast Diet book, where it appears as a salad. This is my cool weather version.bean-tuna-garlic-patties-w-spin-salad

3/4 cup canned navy beans, drained and rinsed                                                                                            1 can light tuna in water, drained and flaked                                                                                                       4 oz tomato: 2 oz cubed seeded and drained;      2 oz left whole if bite-sized or sliced                                                                  2 cloves garlic, chopped                                                                                                                                         1 Tbsp Parmesan cheese, grated                        salt, pepper, thyme, parsley                                                                                                                                            3.5 oz spinach or mixed greens                                                                                                                            2 tsp lemon juice + 1 tsp white wine vinegar + 1 tsp olive oil

Set oven at 350 F. Combine the beans, the tuna, the 2 oz cubed tomato, garlic, and Parmesan cheese in a food processor. Process until smooth. Add salt, pepper, and herbs to taste. Shape the mixture into 4 patties, using a 1/3- cup measure as a mold. Turn out onto a lightly-spritzed baking sheet or silicon baking mat. Bake at 375 F until heated through and beginning to form a light crust on top. Meanwhile, whisk the lemon juice, vinegar, and olive oil in a wide, shallow bowl. Add the greens and the remaining tomato. Toss lightly. Plate the salad decoratively with the tuna-bean patties.

Food for Thought

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Thinking of taking the plunge?  Thinking of moving from ‘I’d really like to lose those extra pounds’ to “I’m really going to try the Fasting Lifestyle”?  Welcome to a whole new you!   Read this blog and eat these menus and it will be easier than you might think.  Before you get started, read this:  Losing Weight: 5 Things You Must Do Before Starting a Diet  by Evie Carrick          http://www.cheatsheet.com/health-fitness/things-to-do-before-starting-a-diet.html/3/

Smoked Sausage ScrOmelette: 299 calories   9.5 g fat   1.7 g fiber    16.6 g protein   33 g carbs 216.4 mg Calcium   GF    Having been gifted with the Dakin sausage, we decided to use some in a breakfast. The sausage adds a nice smokey Autumnal flavor to the eggs. If substututing another sausage, know that the 1/2-oz of Dakin sausage has 30 calories per ounce.smoked-sausage-scromlette

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 three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                    1/2 oz Dakin Farm cob-smoked chicken sausage, diced                                                                             1.5 tsp oregano and parsley, chopped                                                                                                                1 oz apple                                                                                                                                                          blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared sausage and stir to heat . Whisk the eggs with the herbs and a grind of pepper and pour into the pan, stirring to incorporate the sausage. Cook to your favorite degree of doneness. Slice the fruit, pour your beverages and off you go.

Chicken Curry:  220 calories   1.6 g fat    8 g fiber     18.5 protein    31 g carbs   71 mg Calcium PB GF     Curry is always a favorite and Craig Claiborne made it safe for dieters in his book Gourmet Diet. chicken-curry-w-tomatoes

curry sauce [makes 3 cups sauce. you need 3/4 cup for tonight’s dinner]:                                          1 cup onion, chopped           1 clove garlic, minced         1/2 cup celery, chopped                                    1 cup apple, peeled, and diced         1-2 Tablespoons curry powder                                                      3/4 tsp dry mustard        1 bay leaf          3 cups chicken broth      1/2 cup water                                Spritz a sauce pan twice with cooking oil and add 2 Tbsp water.                                                    Sauté the onion, garlic, celery, and apple until soft.                                                                            Sprinkle the curry and mustard on top.                                                                                                         Stir in the bay leaf,  broth, and water.                                                                                                           Let cook down until it measures 3 cups.                                                                                                Measure out 3/4 cup for this recipe, then cool and freeze the remainder.

now complete the curry:           1.5 oz carrot rounds                                                                                    1/2 cup small cauliflower florets                                                                                                                       1.5 oz cooked chicken breast, cut in 1/2” dice or smaller                                                                              3 Tbsp peas                                                                                                                                                              1/4 cup boiled yellow lentils                                                                                                                               ¼ cup diced cucumber    +     1/4 cup diced tomatoes

Steam or boil the carrots and cauliflower. Boil the lentils. Warm the sauce, add the chicken, peas, cooked carrots and cauliflower and heat. Taste for seasonings. Plate with the lentils and top with cucumbers and tomatoes.

In the Hanukkah Tradition

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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.

This year Hanukkah, the Festival of Lights, is observed December 24 to January 1.  I hope no one will think it ‘cultural appropriation’ if I suggest some meals in the Hanukkah Tradition which also conform with the Fasting Lifestyle.   Hanukkah celebrates the struggles of the People of Israel to over-throw the domination of outsiders.  Many recipes contain a lot of oil to remember how one-day’s worth of sacred oil miraculously burned for 8 days. Sorry, we won’t be eating Potato Latkes today.  Other foods recall how the brave and wily Judith lulled the enemy general Holofernes into drunkenness with her salty cheese and strong wine.  Then she cut off his head, defeating his whole army. Thanks to friend Carol for her editing help.

Bleu Cheese ScrOmelette:   281 calories  10.7 g fat   0.6 g fiber   18.5 g protein  19.6 g carbs 281.4 mg Calcium    GF PB     Since eggs are pareve, you can eat them with cheese.bleu-cheese-omelette-w-s-bs

++  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 [yes, you can get Kosher bleu cheese]    ++++ 1 Tbsp fat-free cottage cheese ++++    3 oz strawberries OR applesauce, unsweetened  ++++  3 oz fruit or green smoothie or          apple cider   ++++    blackish coffee or blackish tea  ++

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, fold and plate. Portion the applesauce, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving. Mmm-yummy!

Salmon Roasted with Tomatoes and Parmesan: 288 calories   14.5 g fat    2.9 g fiber   27.5 g protein   7.9 g carbs   268 mg Calcium      PB GF          One of the earliest meals we made when starting the Fast Diet, this recipe hails from the Fast Diet book in a slightly altered form. Salmon is popular at Hanukkah and this is a fine way to prepare it.Roasted salmon w: yellow tomatoes & peas

4 oz salmon                                                                                                                                                             10 cherry tomatoes [5 oz]                                                                                                                                      1/2 cup peas OR ½ cup green beans OR 2 oz sugar snap peas                                                                                   seasonings to taste                                                                                                                                                  1 Tbsp grated Parmesan cheese

Spritz a small oven-proof pan with olive oil or non-stick spray. Put the salmon in the pan and sprinkle with seasonings of your choice. Arrange the tomatoes on/around the salmon.  Put the grated cheese on top and bake at 400 degrees for 10 minutes. Meanwhile steam the green vegetables. So easy. 

Boxing Day

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In Old England, Dec 26 was one of the four Rent Days of the year. You had to report in person to your liege lord and pay in cash or in kind.  Well, the holidays are over and now it is time for us to pay the piper.  Did the bathroom scale tell you that it is finally time to get healthy? If so, today is the day to begin the Fasting Lifestyle.

Holiday-After Breakfast   282 calories   6.3 g fat    2.3 g fiber    16 g. protein 37.7 g carb   216.7 mg Calcium          This is a simple breakfast for the day after a holiday, using a few left-overs from the dinner table or freezer. We usually enjoy Yorkshire Pudding at Christmas, so it is easy to make an extra batch: some for the freezer and some for the next day.  Boil your egg the night before or poach it in the morning.  If your Christmas included ham or turkey or beef, those become part of breakfast too.  Or serve one Applegate sausage per person.                                                  

The Yorkshire Pudd recipe is from the King Arthur Flour 200th Anniversary Cookbook. HINT: make the batter the night before to save time in the morning.                                                 Yorkshire. Pudding batter:                 one 2-oz egg                      1 cup flour            ½ tsp salt                       ½ cup water                          ½ cup fat-free milk                                                                                           Mix all the ingredients together and let the batter stand at room temp for 30-60 minutes or in ‘fridge overnight. You will need 1/3 cup of the batter per person. HINT: The remainder can be frozen in 1 cup or 1/3 cup batches for future meals. When it is time to use the batter, beat it with a rotary beater until it is frothy.                                                                                    For the breakfast:  1 two-oz egg, hardboiled                                                                                                   ¾ oz ham OR beef OR turkey OR sausage                                                                                                       ¼ cup Yorkshire Pudding batter with added herbs. HINT: This batter is left over from before and you put some in the freezer. Add a pinch of thyme and a pinch of basil.                  2 oz pineapple OR ¼ cup mixed berries                                                                                                       pinch of chopped mint leaves                                                                                                                           5-6 oz fruit smoothie or natural apple cider                                                                                                                                                                  blackish coffee or tea or lemon in hot water

Whip batter with a rotary beater. Pour batter into a mini-muffin pan, bake at 400 for 13 minutes. Warm the meat or not. Mix the fruit with the mint. Plate the meat, Yorkshire Pudding,  egg, and fruit. Brew your hot beverage, prepare your smoothie. Sit down and relax with your easy breakfast of left overs.

Soup       Take any of the soups or chilis which you prepared in the past few weeks or months, and thaw it for dinner. Asparagus: see ABCs of Soup Nov. 16.  Baked Bean: see ABCs of Soup Nov. 16.  Chicken Noodle: see ABCs of Soup Nov. 16.  Chili Non Carne: see Chilly Weather Dec. 16.   Venison Chili: see Chilly Weather Dec. 16.. Minestrone: see Mmmmmm Feb. 17.  Thai Butternut Squash Soup: see After Easter Mar.27.  Now is a great time to put your feet up and have an easy, satisfying meal.  Got family visiting?  Put out a soup smorgasbord and everybody will be fed well.       And while we’re talking about it,  read  “Soup Could Be the Secret To Slimming Down (No Cleanse Required)” and see why I’m sold on soup.   https://www.yahoo.com/beauty/soup-could-secret-slimming-down-220523163.html

French Cheeses

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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.

Granny Food

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Both of my grandmothers lived to ripe old ages, and I intend to as well.  Part of my plan is to stick with the Fast Diet.  The benefits of the Fasting Lifestyle include: weight management; lower risk of heart disease; lower risk of diabetes and certain cancers; giving the body a chance to rest; and the growth of new brain cells. I know that my grandmothers did not eat the menu which I propose for today, but the breakfast does contain ‘Granny Smith’ apples!                    Read this article if you think that skipping a meal is the same as Fasting: Fasting vs. Meal Skipping: What’s the Difference and is it Safe?    http://www.cheatsheet.com/health-fitness/fasting-vs-meal-skipping-whats-the-difference-and-is-it-safe.html/

Gravlax & Grannies: 267 calories    3.9 g fat    2.4 g fiber    15.6 g protein     43 g carbs   199 mg Calcium       PG  GF   We enjoyed an appetizer at the Inn at Saint Peters:  their Smoked Trout with Apples. It occurred to me that this could be a fine breakfast for those who enjoy a savory/seafood taste in the a.m.   I substituted mackerel gravlax for the smoked trout, just because that was on hand, but it was a grey-brown instead of the lighter hue of the trout or the pink of a salmon.gravlax-apples

1 oz mackerel gravlax or 1 oz smoked trout or 1.5 oz smoked salmon                                                                       2 oz Granny Smith apple, thinly sliced; each slice cut into 1/2-moons                                                 ¼ c blueberries, with a couple of raspberries for fun                                                                                                                                        blackish coffee, blackish tea, or lemon in hot water                                                                                5-6 oz smoothie or natural apple cider

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

Mushroom Tart:    268 calories   10 g fat    3.2 g fiber   22.6 g protein   16.4 g carbs   241 mg Calcium PB GF – if you eliminate the Arnold Sandwich Thin or substitute 25 calories of GF bread    The Gunflint Lodge Cookbook supplied this recipe. Then, of course, I altered it to suit our requirements. But mostly, it is their’s!mushroom-tart

1 small clove garlic                                                                                                                                                ¼ cup leeks, white and/or green parts, sliced                                                                                                          6 oz mushrooms, cut into chunks or slices                                                                                                              2 Tbsp white wine                                                                                                                                              two 2-oz eggs                                                                                                                                                           1/4 cup fatfree milk                                                                                                                                                      ¼ cup Gruyère cheese, grated                                                                                                                           ½ cup lowfat cottage cheese, drained                                                                                                                 1 and ¼ oz carrots, cut as you wish                                                                                                                  ¼ Arnold Sandwich Thin

Saute/steam the leeks, garlic, and mushrooms in a little water until soft. Add the wine and cook uncovered until the liquid is nearly gone. Season with salt and pepper. Put the vegetables into a lightly-oil-spritzed baking dish, and cover with the Gruyère cheese. Whisk eggs, milk, and cottage cheese together and pour over everything in the baking dish. Bake at 375 degrees until the filling is set [knife stuck into center comes out clean]. Remove from oven and cool 15-20 minutes before eating. Prepare your carrots and slice the Sandwich Thin, toasting it if you wish.

Easy Does It

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You are in the middle of what for some is the Mad Dash to Christmas. So we will enjoy our Fasting Lifestyle with more easy to prepare yet delicious meals. Keep calm, take it easy, and continue to eat food that is good for you.

Ham & Mushroom ScrOmelette 279 calories   8.9 g fat   4.7 g fiber    17.6 g protein    21.6 g carbs 242 mg Calcium   GF if you eliminate the breadham-mushroom-scromlette

3 small 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 applesauce              1/2 slice 70-calorie whole-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!

Antipasto with chicken   287 calories    11 g fat    5.3 g fiber     22.6 g protein   29 g carbs 208 mg Calcium    PB GF – if using GF bread or eliminating   This one is a keeper. Simple, off the shelf, pretty on the plate, good to eat. The photo shows enough for 2 people. Invite a guest who is Fasting, too, or use the remainder for lunch tomorrow.amtipasto-w-herbs

2 oz roasted red pepper, without oil [I roast my own, slice and freeze them]                            2 oz mozzerella, cut into ‘sticks’ [I buy blocks of mozzerells for slicing]                                        3 oz chicken breast, cooked                                                                                                                        5 oz tomato slices                                                                                                                                             3 oz whole green beans, steamed, drained, cooled                                                                              1 ½ oz marinated mushrooms                                                                                                                  1/3 c. garbanzo beans, drained if canned                                                                                               4 black olives, pitted and sliced                                                                                                                   3 slices pepperoni, chopped                                                                                                                         1 tsp flavored olive oil, salt, chopped fresh herbs                                                                                 ½ slice 70-calorie whole-grain bread per person

Prepare the ingredients and keep separate. Combine the garbanzoes with the chopped pepperoni. On a platter, arrange the ingredients in rows as shown in the photo. Suit your own artistic nature as to what goes where. Be liberal with the fresh herbs.

Remember When…

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Remember when it was January and you made some resolutions to do something about your health? Even though it is now December, you can still do it:  eat these meals and be healthier.  Start now.  In the Fasting Lifestyle, we welcome the early adapters and those who come around later.  Come on… Fast with us.

Cottage Breakfast:   278 calories      3.8 g fat  4.8 g fiber    10.2 g protein   24 g carbs       181 mg Calcium      PBcottage-bfast

1 griddlecake **                                                                                                                                                          ½ c. raspberries                                                                                                                                                                    1 Applegate sausage                                                                                                                                               5-6 oz fruit smoothie or green smoothie or natural apple cider                                                                  blackish coffee, blackish tea, or lemon in hot water

** 2 Tbsp batter from 10-grain muffins                HINT: I prepared 8 griddlecakes from the 10-grain mufffin batter, cooked them, and froze them. I made the rest into muffins to eat on Slow Days. Take one griddlecake from the freezer the night before and let it thaw. Cook the sausage in the microwave or warm it in a non-stick pan along with the griddlecake. Dish the berries, brew the hot beverage, pour the smoothie. What a sweet and easy meal.

*10-Grain Muffin Batter: 1 cup Bob’s Red Mill 10-grain hot cereal mix                  1 and 1/4 cup buttermilk  or soured milk                                                             [combine cereal + milk and let sit while preparing other ingredients.              1/3 cup butter                          7 Tbsp sugar                           1 cup unbleached flour 1 tsp salt             1 tsp baking powder            1 tsp baking soda

Cream the butter and sugar; mix in the egg. Add the dry ingredients and the cereal/milk mixture. Stir until just combined. Use 4 Tbsp batter to make each muffin and use 2 Tbsp batter for each griddlecake

Quiche:     291 cal      17.7 g. fat      24.7 g. protein       11.8 g. carb                PB     GF                                I suggest serving this meal on a day when you have eaten one egg or none for breakfast. Eggs are good for us, but you don’t want to over-d0 it with any ingredient.quiche w: tomato

One and a half 2-0z eggs HINT: Here is a way to use the eggs left over from last Thursday’s omelette.                                                                                                                                            2 oz skimmed milk                                                                                                                                                   2 oz swiss cheese, grated                                                                                                                                   1.5 Tbsp Parmesan cheese, grated                                                                                                                       3/4 oz asparagus cut in 1/2” pieces                                                                                                                           1 oz brocoli, coarsely chopped                                                                                                                              1/2 Tbsp onion, chopped                                                                                                                                       3 oz tomato, sliced                                                                                                                                               herbs, salt, pepper to taste

Steam the vegetables to cook until tender. Set the oven at 400. Lightly oil 3 wells of a standard muffin pan. Put water [1/2”] in the empty wells. Or use a mini-muffin pan and plan to use about 6 of the wells. Grate the cheese and toss lightly to combine. Beat the eggs and milk together and add the seasonings. Feel free to use lots of basil and thyme! Spoon equal portions of the vegetables into the prepared pans. Then top with cheese mixture. Pour the egg mixture over the veg and cheese. Bake until puffed and golden brown and a thin knife stuck in the center comes out clean and dry. Let the quiches cool while you slice the tomatoes. Serve each quiche on a tomato slice or next to them.