Recipes for healthy dieting

Anna Meets the King

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One of my favorite musicals was The King and I, wherein the proper English governess goes to Siam to teach and is involved in culture clashes of epic proportions.  Today’s menu juxtaposes  the English poached egg  with a butternut squash soup with Thai flavors. A happy meeting.

Poached Egg on Toast   303 calories                                    PBPoached Egg on Toastone slice of 70-cal bread                                                                                                                  one 2-oz egg                                                                                                                         one and 1/2oz of apple or 2 oz melon                                                                               5 oz fruit smoothie or green smoothie or unpasteurized apple cider        blackish coffee or blackish tea or lemon in hot water

If using an egg poacher, lightly spray the egg cup and heat the water to a simmer. Toast the bread. Poach the egg for 3-4 minutes, according to your preference. Slide the egg onto the toast, season to taste, and enjoy with your hot beverage, fruit, and the smoothie.

Thai Butternut Squash Soup   260 calories/ one cup    GF PBThai butternut squash soup

Found in the newspaper in Nova Scotia, this recipe makes a lot of delicious soup. It freezes beautifully, so you can enjoy it again and again. Don’t forget to add 3 oz of chopped shrimp to each serving.

HINT: makes 8 cups of soup. Save out one cup for dinner and freeze the rest in portion-sized servings.

2 Tbsp vegetable oil                                                                                                              2 cups chopped onion                                                                                                           2 cloves garlic, chopped                                                                                                            1 tsp salt                                                                                                                                       1 Tbsp fresh ginger, peeled and grated                                                                                      1 tsp Thai red curry paste, or more to taste                                                                      2.5 pounds butternut squash, peeled, seeded, and chopped [about 6 cups]             3 cups water or unsalted chicken broth                                                                           1 lime, zest and juice                                                                                                             1 cup unsweetened coconut milk                                                                                         per bowl: 3 oz chopped shrimp [raw or cooked – it will cook as the soup is heated]                      1/4 cup baby spinach cut as chiffonade [strips]

Heat oil in large soup pot over medium-low heat. Add onions, garlic, and salt. Cook about 10 minutes or until onions have softened. Stir in ginger and curry paste. Cook for a minute or two longer. Add squash and water/stock and bring to a boil. Reduce heat and simmer until squash is tender, about 15-20 minutes.

Zest and juice the lime. Put 1 tsp of zest and 1 tbsp juice in the pot. Save remaining zest and juice. When squash is tender, stir in coconut milk. Puree the soup in a blender or food processor until smooth.

Return to pot, reheat, adjust flavor with more lime juice and/or curry paste. For each serving, stir spinach and chopped shrimp into hot soup. Serve when spinach is just wilted.

North Meets South

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Different cuisines have always fascinated me: how the flavors and the textures vary with available ingredients and the climate.  With the Fast Diet, variety is the key to staying interested.  Keep with it and reap the rewards. Breakfast from the South of Europe, dinner from the North.

Creamy Greek Omelette 309 calories 10.3 g. fat 18.9 g. protein 30.9 g. carb The feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat.Creamy Greek 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 feta cheese                                                                                                                    1 ½ Tbsp cottage cheese                                                                                                Greek oregano, salt, pepper                                                                                                 ½ slice 70-calorie bread [I like Nature’s Own multigrain]                                                one and a half oz strawberries or apple                                                                          5 oz fruit smoothie [March 15, 2015] or natural apple cider                                                              blackish coffee or tea or lemon in hot water

Mince the feta and combine with cottage cheese and oregano. Spritz a non-stick skillet with oil or non-stick spray and heat the pan over medium-low heat. Beat the eggs well with 1 spoonful of the cheese mixture using a rotary mixer. Pour the eggs into the pan and let cook undisturbed until the edges set. Lift the edges gently to allow the uncooked egg to flow underneath. Before the top surface sets, sprinkle with salt and pepper. Put dollops of the cheese mixture on half the omelette and make an attempt to spread it out. Fold the omelette in half and continue to heat in the pan. Filling will heat and may ooze out a bit. Brew and pour your beverages. Plate the fruit and the omelette. Oh yum.

 

Baltic Hot Dog Dinner:   302 cal     12.1 g fat    11 g protein   27.3 g carbs Believe it or not, this is from the book Two Fat Ladies Obsessions. The meal has wonderful Eastern European flavors and is so simple to prepare that I assembled it in 16 minutes!!hot dog:kraut in pasta bowl

2 low-fat hot dogs [I like Hebrew National reduced-fat]                                      ¼ c sliced onions                                                                                                                   ½ cup sauerkraut, fresh or from a can or from a bag                                                    ¼ c pickled beets                                                                                                                   ½ tsp horseradish                                                                                                                  2 Tbsp white beans, drained and rinsed

Put the hot dogs [frozen or thawed] and onions in a saucepan with a little water or some juice from the sauerkraut. Heat until the dogs are cooked and most of the liquid is evaporated. Remove the dogs and add remaining ingredients to the pan to heat. Cut the hot dogs into 5-6 pieces and put them back in the pan until all ingredients are heated through.

Saint Nicholas

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Today is the Feast of Saint Nicholas, the father of the Christmas stocking and the origin of the traditional “Father Christmas” and “Santa Claus.”  He was a bishop in Turkey, possibly being of Greek origin. On this day in Holland, Germany, Hungary, and many other countries, Saint Nicholas himself visits houses leaving presents for children.  Give yourself the present of good health and long life. Stay with the Fasting Lifestyle today, even though you celebrate a Feast Day with a breakfast from Holland and a dinner from Greece.

Dutch Breakfast    308 calories     6 g fat       10.7 g protein       22 g carbDutch b-fast w: S-Bs + Ruskone 2-oz egg, hard-boiled or coddled HINT: the hardboiled egg can be made days before                                        [that’s a baked egg in the photo]                           ½ oz ham, low-fat from the deli                                                                                           ½ of an Arnold Multi-grain Sandwich Thin [50 cal] OR ½ slice 70-cal bread [35 cal]                                                         OR one “Holland Rusk” [35 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 fruit smoothie [March 15, 2015] or green smoothie [June 10, 2015] 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.

Meze Meal  297 calories  10 g. fat   36 g protein   21.8 g carb   PB GFMeze Meal w: shrimp, ‘Meze’ is the Greek equivalent of Spanish Tapas. Very ‘Mediterranean Diet.’ Well, we don’t live on a vast inland sea, but we’ll take good low calorie, low fat, delicious food where ever we can find it. There are lots of good recipes in the book Meze by Rosemary Barron.

1/4 cup white beans    &   ½ Tbsp capers                                                                      1 oz marinated mushrooms                                                                                                3 oz tomato, cubed   &   generous pinch Greek oregano                                            3 oz cooked shrimp [or 2 oz cooked chicken breast]                                                           1 oz mozzerella cheese [or use feta, same amount]                                                      1 ½ oz lemon-marinated carrots                                                                        marinade: 1 tsp olive oil + 1 tsp lemon juice + pinch of granulated garlic + pinch oregano

Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano. Slice the carrots into small logs or coins and cook until tender. Drain and combine with the marinade in a small jar with a lid. Shake well, remove the lid and let the carrots cool in the marinade. Attend to the shrimp by cooking it and removing the shells, if necessary. Drain the marinade from the jar and pour it over the shrimp. Plate the ingredients to please the eye. Look at photos of the Agean Sea….and try to imagine Santa Claus in that setting.

Delicious Sounds Good…

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After lots of family and fuss over Thanksgiving week-end, let’s treat ourselves to some delicious food that will slim you down again.  These menus are rich in flavor yet low in calories. Sounds good to me.

Egg-Mushroom Toast 290 caloriesmushroom-egg toast w: apples & gr smoo

This is yummy. The eggs are creamy and the mushrooms lend a mysterious layer of flavor. I like this better than poached eggs.

1 piece 35-cal bread OR 1/2 piece 70-cal bread                                                          one 2-oz egg                                                                                                                          1 oz mushrooms, chopped                                                                                                      1 Tbsp chives, chopped                                                                                                         1 ½ oz of apple                                                                                                             blackish coffee, blackish tea, or lemon in hot water                                                  5-6 oz fruit smoothie or green smoothie or natural apple cider

Toast the bread. Spritz the non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, salt, and pepper in with the egg and beat it up. Scramble lightly with the mushrooms, keeping the eggs moist. Turn the eggs out over the toast and plate the fruit. Sip your beverages and have a good day.

Baked White Fish  265 cal   8.7 g. fat    36.4 g. protein   14.2 g carb        Another winner from the Fast Diet book.  PB GFFish baked with Cheese

6 oz firm white fish fillets such as haddock                                                                 1/2 oz cheddar cheese, grated                                                                                           3 oz broccoli florets                                                                                                                 1 oz parsnip, sliced as coins                                                                                                  1 cup salad greens                                                                                                                  ½ tsp lemon juice +  1/2 tsp olive oil + 1/2 tsp low-fat mayonnaise

Heat the oven to 400. Put the fish in an oven-proof dish which has been lightly smeared with olive oil. Sprinkle the cheese on top. Bake for 10 minutes. Meanwhile, cook the broccoli and parsnips. Whisk the juice, oil, and mayo in a salad bowl. Add the lettuce and some fresh or dried herbs. Toss the salad. How easy it is to be healthy!

A Different Feast

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You know that the Pilgrims did not eat roasted turkey and pumpkin pie, don’t you? Sorry to burst your bubble….  With Thanksgiving on a Thursday, you have a dilemma: to Fast or to feast.  If you are really committed to Fasting, carry on. Your health may depend on it. Here is a suggested menu for Thanksgiving Thursday.

Vegetable Omelette     283 calories     9.5 g. fat       19.5 g. protein      30 g. carb          PB  GF if you eliminate the bread or use gluten-free bread.  Take advantage of the goodness of vegetables and use up some left-overs at the same time! Win-win.Vegetable Scramble w: toast, apple

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 tsp Parmesean cheese, grated                                                                                                                          2 tsp red onion, chopped                                                                                                                                            1 oz cooked summer squash/ green beans/ broccoli/ HINT: prepare extra vegetables at dinner on Wednesday or Sunday and save for this meal the following Fast Day                                                                                                              ½ slice 70-cal bread                                                                                                                                              salt, pepper, herbs of your choice                                                                                                                      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

Spritz a fry pan with olive oil or non-stick spray and stir the onions until they are soft. Chop the cooked vegetables and add to the pan to warm. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. As bottom of eggs begins to set, put the cheese, salt and pepper on the eggs. Cook to your liking, fold and plate with the fruit and toasted bread. Pour your beverages and have a great day.

Seafood Chowder   275 calories   11.2 g. fat   15.2 g. protein  15.9 g. carb GF This makes 10 one-cup servings. It freezes nicely, but it is great to share! My husband found the recipe in Yankee magazine. He prepares this every year. It is wonderful. The directions look long and involved but the results are worth it. HINT: this chowder should be made the day before.Seafood chowder on Wedgewood tile

4 strips thick-cut bacon, diced                                                                                                                               1 medium Spanish [yellow or white, not sweet] onion, finely diced                                                                             1 pound baking potatoes, peeled + cut in ½ cubes                                                                                          2 pounds steamer clams in their shells                                                                                                  one lobster weighing 1 and ½ pounds                                                                                                              1 pound scallops                                                                                                                                                            1 pound shrimp, peeled                                                                                                                                                     1 quart whole milk                                                                                                                                                     4 Tbsp butter                                                                                                                                                                  2 sprigs parsley, finely chopped                                                                                                                                  ¼ tsp paprika + salt + pepper to taste

In a medium skillet or saute pan cook the diced bacon until brown and crisp. Remove bacon and reserve. Pour off all but 1 Tbsp fat and add the onions. Cook slowly over low heat, stirring, until translucent [10 mins?].  Set aside with the bacon in a large bowl.

In a separate saucepan, cover cubed potatoes with salted water and boil until almost tender, about 15 minutes. Drain and add to the bacon/onions.

Put clams in a large pot and add 1 quart water. Heat to boiling, cover, and cook until clams open, about 3 minutes. Remove the clams but leave the liquid in the pot. Strain the liquid through a sieve lined with paper towel. Remove the clams from their shells and cut them into smaller pieces if necessary. Add to the potatoes, onion, and bacon.

Put the strained clam broth back into the empty pot and bring to a boil. Add the lobster head-first into the boiling broth. Cover and cook for 20 minutes. Remove lobster and let cool. Crack the shell to remove the meat. Cut the meat into 1/2” chunks and add to the previous ingredients.

Heat the broth until boiling. Add the scallops and shrimp. Reduce heat to low. Simmer about 3 minutes, until the scallops + shrimp are just cooked through.

Add all the previously cooked ingredients, along with the milk, butter, parsley and seasonings. Heat until steaming but not boiling.

Cover and cool. Let the pot sit in the ‘fridge or on a cool back porch for 12-24 hours. This really enhances the flavors. When ready to serve, heat to steaming hot but do not boil. Freeze what is left over in freezer containers which are the same size as a serving.

Lots of Veggies

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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.

Many people resist dieting because they think that diet = vegetables = privation = bland food. Not so!  The Fast Diet permits a great variety of foods, as long as the menus are full of protein and are low in fats and carbs. And we can eat our veggies in creative ways!

Vegetable Scramble    295 calories          PB          HINT: use left-over vegetables or prepare them the night before for a quicker preparation.

Vegetable Scramble w: toast, apple

½ cup chopped green pepper     ½ cup chopped zucchini  ½ cup chopped tomato          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        2-3 oz apple ½ piece of 70-calorie whole-grain bread       USE GLUTEN FREE BREAD IF YOU WISH                                                                                                                                                                                                                                                                   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Put the raw vegetables in a small saute pan with a few tablespoons of water. Simmer until vegetables are cooked and the liquid is evaporated. Pour eggs into a pan which has been sprayed briefly with cooking spray. Before the eggs set, add the cooked vegetables. Scramble to taste. Brew your beverage and take the previously-made smoothie from ‘fridge. Plate with fruit.

Minestrone Soup

Minestrone Soup: 1 cup = 145.5 calories 3 g fat 5 g fiber 8 g protein 27 g carbs 86.4 mg Calcium   PB  GF [if you use GF pasta] This recipe can be doubled easily. It is a fine dinner soup for a hot Summer day or in the cold of Winter. Prepare it from leftover vegetables to reduce the cooking time.  HINT: One serving = one cup, but you could go to 1 ¼ cups each. This recipe made 4 cups for me – several future meals from one recipe!

1 tsp olive oil
1 cup onion, chopped
2/3 cup carrot, chopped 
½ cup celery, chopped
2 cloves garlic, chopped 
3 slices pepperoni, chopped 		Prepare all these ingredients and put into a sauce pan together. Cook over medium heat until onions begin to wilt. 
NB: if using left-over cooked carrot and celery, add them in the next step.
½ cup sweet potato, cubed
½ cup zucchini, diced 
½ cup mushrooms, chopped
2 cups crushed tomatoes 
¾ cup small white beans, canned
lots of sage and rosemary, chopped 1 cup water
2 cups chicken broth/stock		NB: low sodium broth is preferred
Prepare the vegetables as described. Drain and rinse the canned beans. Add these to the pan, along with the water and broth. Cook at a simmer for about 20 minutes. 
NB: if using left-over cooked sweet potato, zucchini, and other vegetables, add them to the broth after 10 minutes of cooking.
1 oz pasta, whole wheat is preferred to boost fiber [orzo/ dinetelli/broken spaghetti]Add the pasta and cook until it is soft, 5-6 minutes.
2 tsp Parmesan cheese, grated 
salt and pepper to taste		Add remaining seasonings and adjust to taste. TIP: Soup is always improved by letting it sit for several hours before reheating and serving hot.

For The Adventurous

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Sometimes we eat food that is quick; that is familiar; that spells comfort for us; that is what we’ve had before.  And sometimes we want to do something completely different! For those of you who are adventurous, here we go. And believe it or not, we are still on the Fast diet — even with baked beans and spring rolls!

Improper English     265 cal.     4.3 g. fat       17.2 g. protein          47.5 g. carb                               A “proper English” is the full Victorian breakfast, serving every conceivable food you can imagine. This version leaves out the eggs and kippers [how improper!], but keeps the protein-rich baked beans along with the rest of the usual stand-bys.Improper English

¼ cup baked beans                                                                                                                                      one 50-60 calorie sausage                                                                                                                             ½ piece of 70-cal toast                                                                                                                                     ½ of a 2.5” diameter tomato                                                                                                                            1 oz mushrooms                                                                                                                                                a few grapes or strawberries                                                                                                                         5-6 oz fruit smoothie or unpasturized apple cider                                                                        blackish coffee or tea or lemon in hot water

Cut the tomato around its equator and put one half away for later. Salt the tomato and put under the broiler until it softens. Cook the sausage and mushrooms in the same pan to heat through. Heat the beans – perhaps in the microwave. Toast the bread and brew the hot beverage. Pour the smoothie and plate everything. Cheerio!

Shrimp Spring Rolls 290 caloriesShrimp Spring Rolls

This is the same recipe as the Shrimp with Udon Noodles but without the noodles. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliant. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate.

3 oz raw shrimp, cleaned and cut in half across the body                                                                                            2 oz carrot, peeled and sliced into thin coins or cut as julienne                                                        1½ oz green cabbage                                                                                                                                            1 1/2 tsp soy sauce                                                                                                                                                1 tsp olive oil                                                                                                                                                          1 oz chopped green onion [or 2 Tbsp steamed chopped broccoli]                                              Thai hot chili sauce                                                                                                                                          three 8″ Spring Roll wrappers

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir-frying, but we are cutting down on oil, OK? Add the shrimp and stirfry about 1 minute, until it is cooked. Add the scallion or cooked broccoli and soy sauce. Stirfry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional.]                                            Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low.               Put a pie plate of warm water on the counter. Add one of the spring roll wrappers. When it is clear, remove it and lay it flat on a dish towel. Spoon 1/3 of the mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Put the roll in the warm pan. Repeat with the other rolls. In the pan, turn the rolls until they are warm and slightly browned.    Serve with a dollop of hot sauce.

Meals on a Raft

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The hash house waitress used to yell, “Adan and Eve on a raft!” when she called in an order of poached eggs on toast.  Putting food on some sort of bread-stuff is popular in many cuisines, and some people would say that you can’t eat carbs while dieting. Not so. On the Fast Diet complex carbs are fine in moderation, as long as they are accompanied by lots of protein. Even though this menu has carbs in both meals, the total for the day is 62 g. carbs — far below what is considered ‘usual’ for a day.

Tostada : 308 calories       7.6 g. fat            18.1 g. protein        39.7 g. carbs         GF     PB            HINT: Use some of the chili non carne [See November 4 posting for recipe] to give this simple breakfast rich flavor. It will keep you going for hours.Tostada

one 6” corn tortilla                                                                                                                                      one 2-oz egg                                                                                                                                                       2 Tbsp chili non carne   [November 4 Blog Post]                                                                                                                 2 tsp Monterey Jack or Cheddar cheese, grated                                                                                    hot beverage of your choice – hold the cream and sugar                                                                  5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat the toaster oven to 350. Put the chili in a custard cup and put it into the oven to heat. 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.

Tuna Melt:        274 calories       10.9 g. fat          24.7 g. protein          22.2 g. carbsTuna melt

1 slice 70-cal. bread                                                                                                                     1/2 of a 5-0z can of water-pack tuna, drained                                                                      1 Tbsp onion, finely chopped                                                                                                    1 Tbsp celery, finely chopped                                                                                                         1 pinch celery seed, salt, pepper                                                                                                1 and 1/2 tsp low fat mayonnaise                                                                                             1 slice Swiss cheese, the deli kind                                                                                              1/2 cup romaine lettuce, shredded                                                                                       1/2 tsp lemon juice & 1/2 tsp olive oil

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

Chili Time!

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As the weather gets colder, we want to curl up with some warm, spicy food. Chili! Here are two recipes which we enjoy: Venison Chili and Chili Non Carne. The second is the springboard for a breakfast next week. How easy is that!?

Venison Chili:     297calories            5 g. fat             35.6 g. protein            GF                        HINT: This is enough for 2 one-cup servings. Save the remaining chili for another dinner later or invite a fellow-Faster for dinner.venison chili w: melon

½ pound ground venison                                                                                                                             16 oz canned tomatoes – in chunks or diced                                                                                          1 clove garlic, chopped                                                                                                                                     1 cup red onion, chopped                                                                                                                            1/2 green pepper, chopped  and seeded                                                                                                    1 cup canned red beans, drained and rinsed                                                                                          2-4 tsp chili                                                                                                                                                         ¾ tsp salt                                                                                                                                                             ½ – 1 tsp ground cumin                                                                                                                                 per serving: a small slice of melon, as a garnish

Cook the venison, onion, garlic, and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the chili is hot throughout. Taste to see if it needs more seasoning. Serve one cup for dinner tonight with the melon on the side.

Chili non Carne:     277 calories    3.5 g. fat    15.6 g. protein      48 g. carbs   PB    GF              HINT: This is enough for 2 one-cup servings. Save the remaining chili for a lunch or watch for future postings to see how we use it for breakfast!   The recipe is my mother’s, except that she added beef. And she served it on a heap of mashed potatoes, but we won’t do that on a Fast Day.

15 oz canned red beans, drained and rinsed                                                                                         16 oz canned tomatoes – in chunks or diced                                                                                           1 cup chopped onion                                                                                                                                            1 green pepper, chopped                                                                                                                                2-3 tsp chili pepper, or more if you like it spicy                                                                                                    ½ – 1 tsp ground cumin                                                                                                                               per serving: 1 Tbsp cheddar cheese, grated, as a garnish

Cook the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning. Serve one cup for dinner tonight with the grated cheese on top.

Number One Son

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Today is the birthday of Number One Son, so we will celebrate with a breakfast that he might not like and a dinner he would enjoy.  The breakfast involves blueberries which he stopped eating when he saw that the insides were actually green and gooey-looking. But he does like oatmeal. The crab cakes are a real winner and a family favorite.

Oatmeal Pudding      295 cal       2.6 g. fat          12.1 g. protein      49.7 g. carb      GF PBoatmeal pudding w: green smoothie

A riff on a recipe found in Marion Cunningham’s Breakfast Book, this can easily be prepared the night before. NB: THIS MAKES ENOUGH FOR TWO [2] PERSONS OR 2 [two] MEALS FOR ONE PERSON

½ cup oatmeal, cooked in 1 cup water                                                                                                      2 tsp maple syrup                                                                                                                                             ½ cup fatfree cottage cheese                                                                                                                  pinch of nutmeg or cinnamon                                                                                                                     4 Tbsp. blueberries [fresh or frozen]                                                                                 …………………………….                                                                                                                                           per serving 1  oz of watermelon per person                                                                                            5-6 oz green smoothie or fruit smoothie or natural apple cider                                          blackish coffee or blackish tea or lemon in hot water

Cook the oatmeal in the water. Take off the heat and stir in the maple syrup and nutmeg. While it is still a little warm, stir in the cottage cheese. Let sit to cool. HINT: I did this part the night before while cleaning up after dinner. If making one portion, pour half of the pudding into a freezer container and top with 2 Tbsp blueberries. Freeze it. HINT: make the entire batch, eat half of it today and freeze the rest for a really simple-to-prepare breakfast for another day. With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin. Nuke it for a minute to heat through – longer than that and it will bubble over. Serve with the melon, smoothie, and hot beverage for a hearty, healthy meal.

Crab Cakes:     250 cal        4.7 g fat         24.0 g protein                14.2 g carbs   PBCrab Cakes w: beans

Rock and Jonah crabs abound on the coast of New England and they are grand as crab cakes. This recipe is from Todd English’s Olive’s Table cookbook. Note: this is the full recipe and makes 5 cakes – more than you will eat at one meal. Prepare them all and cook as directed. HINT: This will provide a few future meals.

½ pound crab meat                                                                                                                                                      2 T [1 oz] plain nonfat yogurt                                                                                                                        1 tsp Dijon mustard                                                                                                                                      2 Tbsp. chopped green or white onion                                                                                                      1 T. parsley, minced                                                                                                                                           1 two-oz egg                                                                                                                                                         1 tsp salt & ¼ tsp pepper                                                                                                                                 1 slice fresh 70-cal bread, crumbled   [I like Nature’s Own wholegrain]                                                                                                        4 T. flour                                                                                                                                                                   2 tsp oil                                                                                                                                                                 4 oz green beans                                                                                                                                                    1 tsp low-fat mayonnaise + few drops of lemon juice + pinch each of tumeric and garlic powder [this is your aioli dressing]

Gently combine 1st 8 ingredients in a bowl. Dust a large plate with the flour. Using a 1/3 c. measure as a mold, form the crab cakes and turn them out onto the flour. There should be 5 cakes. Dust the top of the cakes with some of the flour. Heat a non-stick skillet and add 2 tsp olive oil. Handling them carefully, cook the crab cakes until they are beginning to brown on the top and bottom. Cook the green beans.  Put aioli on crab cakes.

One Fast Day serving = 1.5 crab cakes. Cool the others, wrap in cling wrap and freeze. Reheat in a toaster oven. Since the cakes will have been previously cooked, they need only to be reheated at this point.