Recipes for Intermittent Fasting Days

Pastoral

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Summer has arrived and the urge is to kick back and relax in the sun.  This always makes me think of picnics: at the beach, in the park, even in your own back yard.  Today’s menus are based on meals which lend themselves to summer eating.  The ScrOmelette is based on the favorite picnic sandwich, the Pan Bagne.  This is our family’s go-to for make-ahead-to-take-it-with-you food — perfect for a Fete Champêtre.  The dinner is based on Marcella Hazen’s story of a meal prepared by Sicilian shepherds who camp out all summer with the sheep in high pastures.  Picnics everyday for them. Picnic food today for you.

‘Pan Bagne’ ScrOmelette:   303 calories   9.5 g fat 2 g fiber 15 g protein 36.3 g carbs 236 mg Calcium   PB GF   Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers has a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious.pan-bagne-scromelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                             1/2 black olive, pitted and chopped                                                                                                                 1/2 Tbsp chèvre cheese                                                                                                                                            1 Tbsp crushed tomatoes                                                                                                                                           1/2 Tbsp spinach, cooked and chopped                                                                                                             ¼ tsp dried basil                                                                                                                                                       ½ oz apple                                                                                                                                                                       5-6 oz fruit smoothie or pure apple cider                                                                                             blackish coffee or blackish tea or lemon in hot water

Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.

Shepherds’ Salad:   286 cal        15 g fat       5.2 g fiber         13.2 g protein      23.6 g carbs  PB GF 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 as indicated below.  shepherd's salad½ oz salami                                                                                                                                                            1/3 c white beans                                                                                                                                                   2.5 cups [3 oz] lettuce, from the garden, the store, or use ‘wild greens’ like sorrel, dandelion, or lambs quarters                                                                                                                                                     1 oz mozzerella                                                                                                                                                          1 radish, thinly sliced                                                                                                                                             2” celery, thinly sliced on diagonal                                                                                                                      ½ 0z chicken breast                                                                                                                                               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.                                                                                      OR Substitute a nice, garlicy vinaigrette of 2 Tsp red wine vinegar, 2 tsp olive oil and 1 clove garlic, minced or pressed.

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. Hearty and delicious, even if you didn’t have to forage for it yourself.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs 
Romano cheese  Leek or scallion               Garlic
WisPride Cheddar or Kraft Olde English Cheddar spread  Mushrooms

Ham 3% fat
Prepared horseradish  Chicken liver or chicken liver pate
Chives fresh apricot  Bing cherries
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 1 # mussels  Mediterranean Vegetables, 1 cup   April 5, 2017
 Marinara sauce
 Parmesan cheese  3 oz chicken breast
 Salad greens  Polenta: skimmed milk; polenta corn meal;
 Dressing: cider vinegar, mustard, oil
Sparkling water Sparkling water

 

Curried Foods

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. So easy.

Curry is such a versitile flavor: Indian or Thai? Your choice. Summer food or winter? Your choice.  Hot or mild? Your choice.  Fast Day meal or not? You can have it both ways!  Below you will find meals for Fast Days which will indulge your craving for curry and still leave you slim.                                                                                                                          Here’s a good read about healthy diet [similar to the 5:2] can lead to healthy brains:  http://www.miamiherald.com/news/nation-world/national/article127009359.html

Curried Vegetable Bake: 277 calories   5.4 g fat     2.3 g fiber   11.7 g protein    40 g carbs     214.7 mg Calcium    PB GF      If you like the warm, spicy taste of curry, then feel free to add more to this dish.Curry Bake

one 2-oz egg                                                                                                                                                        ¼ oz broccoli, cooked and diced                                                                                                                          1/4 oz carrot, cooked and diced [HINT: use leftovers from a dinner]                                                 4 Tbsp curry sauce [I had some in the fridge from a batch made and posted on 17 Sept, 2017]                                                                                                                                                           additional curry powder, salt, garlic powder, all to taste                                                                        1 oz applesauce                                                                                                                                                      5-6 oz fruit smoothie or natural apple cider                                                                                      blackish coffee, blackish tea, or lemon in hot water

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F.  Stir together the vegetables, seasonings, and the curry sauce until well blended. Whisk the egg into the mixture and turn into the ramekin. Bake about 15 minutes while you portion the applesauce and prepare the beverages. Hum a few bars of music from your favorite Bollywood film.

Curried Scallops:   244 calories   8.4 g fat   4.9 g fiber   21.4 g protein   12.3 g carbs   108.7 mg Calcium    PB GF   Our son used make his own Indian curry powder, which is fabulous-tasting. He has moved on to Thai curries, but we still cook with his original powder. These scallops are delicious and filling. It is Dear Husband’s recipe.Curried Scallops w: broccoli

¼ pound scallops                                                                                                                                                    2 Tbsp Indian curry powder                                                                                                                              ½ Tbsp butter                                                                                                                                                          1 Tbsp white wine                                                                                                                                                    3 oz broccoli

Trim the scallops of the white tissue which may cling to the side. Slice the scallops so that each disk is half its thickness. Pat them dry with paper towels. Sprinkle a plate with the curry powder and dredge the scallops in the powder, coating on both sides. Choose a heavy saute pan which is just large enough to hold the scallops in one layer. Heat the pan over medium heat and add the butter. Place the scallops in the melted butter and cook on one side to brown them. Turn over and cook further, adding some water [carefully!!] if pan looks as if it will dry out. When the scallops are done [this takes very little time], remove to plate. Turn off heat and add the white wine to the pan to deglaze it, scraping up brown bits. Pour over scallops and plate the broccoli. A very easy and special meal.

Foods that begin with “C”

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. So easy.

“Gimme a ‘C’!!” the cheerleaders used to yell at my high school. Whether or not that made the ‘Thundering Herd’ fight harder is unknown.  Is it time for you to ‘fight harder’ in your quest for improved health?  If so, I propose some foods which are sure to please: delicious and low in calories.

Creole ScrOmelette:   295 calories   8.8 g fat   1.9 g fiber  21 g protein   37.5 g carbs   246 mg Calcium   PB   James Beard’s comprehensive volume American Cooking was the source of this recipe. It is amazing!    Creole 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 diced tomatoes or 1 Tbsp tomato puree                                                                                                     1 Tbsp minced onion                                                                                                                                                 2 Tbsp green bell pepper, diced                                                                                                                             1 Tbsp diced bacon                                                                                                                                                   ½ Tbsp mozzerella cheese, grated                                                                                                                      pinch file powder + pinch chile powder                                                                                                        1/2 oz pear                                                                                                                                                                     5-6 oz fruit smoothie or natural apple cider                                                                                       blackish coffee or tea or lemon in hot water

HINT: dice all the vegetables and bacon the night before to save time in a.m. Spritz a saute pan with non-stick spray and add the chopped veg and bacon. Add the seasonings. Saute until beginning to brown. Whisk the eggs and pour them over the cooked ingredients. Sprinkle the cheese on top and scramble the eggs until done as you like them. Plate with portioned pear and your beverages of choice. Off to a tasty start.

Crêpes with Ham & Broccoli: 295 calories 8.8 g fat 3.4 g fiber 21.6 g protein 36.6 g carbs 190.3 mg Calcium This utilizes the batter which we made for “Holy Crêpes” on October 13, 2015 and froze for later.Chciken& Broc Crepes

1.5 oz broccoli, cooked                                                                                                                                               1.75 oz ham from deli [3% fat]                                                                                                                                    3 crêpes                                                                                                                                                                    2.5 Tbsp béchamel sauce with cheese**                                                                                                       1/2 oz cherry tomatoes

Prepare 3 crêpes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the meat. Stir together with the bechamel sauce. Add salt/pepper/herbs to taste. Divide the mixture among the crêpes. Fold the crêpes over and press gently. Cover the crêpes with foil so they don’t dry out and heat until warmed through, about 15 minutes, but don’t let them dry out. Plate with the tomatoes. Voilà!

**Béchamel Sauce with Cheese: makes 2 cups. Freezes well.                                                              1.5 cups chicken stock                    1  slice of carrot           1 slice of onion                                                   3 Tbsp butter              3 Tbsp white whole wheat flour                                                                                ½ cup skimmed milk          ½ cup half&half                                                                                                   1 wedge Laughing Cow cheese                                                                                                                    Cook down the stock, carrot, and onion for about 15 minutes until the liquid measures 1 cup. Strain stock to remove vegetables.                                                                                                                    In another saucepan, melt the butter and whisk in the flour.                                                       Slowly add the stock and whisk at a gentle bubble for 5 minutes.                                                     Add the milk, half&half, and the cheese.                                                                                         Continue to whisk until slightly thickened.                                                                                         Freeze what you don’t use today in small portions for later use.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs 1 oz apple or pear
Cooked broccoli – tiny amount 1 oil-cured black olive
Cooked carrot – tiny amount Chevre cheese
2 Tbsp Curry Sauce [see Jan 28, 2017] Crushed tomatoes, canned
1 oz applesauce or pear Cooked spinach – tiny amount
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

¼ pound ‘dry’ sea scallops ½ oz salami
2 Tbsp curry powder, Indian 1/3 cup canned white beans
3 oz broccoli Lettuce radishes celery
Butter Mozzerella cheese
1 Tbsp white wine ½ oz cooked chicken breast
Red wine vinegar salad dressing
Sparkling water Sparkling water

 

 

Eat Your Vegetables

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

And here’s a mention from the BMJ about increasing fruits and vegetables in your diet: https://www.yahoo.com/news/fruits-vegetables-linked-weight-loss-233030742.html

Roasted Vegetable Bake: 300 calories   7.4 g fat    3.7 g fiber    13.4 g protein   35.8 g carbs   236 mg Calcium  PB GF    If you are like me, you sometimes end up with a drawer full of fresh vegetables and no hope of eating them all before they spoil. Enter the roasted vegetable. So many uses for them, and here they are at breakfast-time.Roasted Vegetable Bake w: S-Bs

1 two-oz egg                                                                                                                                                               2 Tbsp diced roasted vegetables, sprinkled and tossed with Worcestershire sauce                           1/8 oz Gruyere cheese, grated                                                                                                                              1.5 Tbsp marinara sauce                                                                                                                                        2 oz strawberries                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                  5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the vegetables, cheese, and marinara. Spritz a ramekin with oil or non-stick spray and add the vegetable mixture. Whisk the egg and pour into the ramekin. Bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and enjoy a healthy, yummy start to your day.

Shrimp Egg Rolls:   238 calories   3.5 g fat   2.5 g fiber   15.6 g protein   28.8 g carbs    45.8 mg Calcium   PB   I learned to make egg rolls when I worked for Jerry Willis. These have always been a favorite. But they are NOT deep-fat fried, which keeps their calories and fat down to permissable levels. HINT: This recipe makes 4 rolls and one serving = 2 rolls. Put 2 in the freezer for another day or eat for lunch later in the week.shrimp-egg-rolls-w-tomato

3 oz shrimp, fresh or frozen, shells removed                                                                                                  1 Tbsp oyster sauce                                                                                                                                                 1 Tbsp soy sauce                                                                                                                                                  one slice of fresh ginger, minced                                                                                                                        ½ garlic, sliced                                                                                                                                                           2 oz carrot, sliced                                                                                                                                                      1 oz onion, sliced                                                                                                                                                              3 oz cabbage, sliced                                                                                                                                                4 six-inch egg roll wrappers                                                                                                                                     1 tsp canola oil                                                                                                                                                           3 oz tomato slices                                                                                                                                                       duck sauce + hot sauce [wasabi or Sriracha]

If shrimp are frozen, thaw them in advance. Then slice in half across the body and mix with the oyster and soy sauces, the garlic and onion. Prepare the vegetables and put them all into a hot wok or wide saute pan with ¼ cup water and a squirt of Sriracha. [If the pan gets too dry, add a bit of the marinade combined with a few spoonsful of water.] Stir-fry the ingredients for 4 minutes or until the vegetables are just a little shy of done. Add the shrimp and marinade and stirfry about one minute longer – shrimp should be thoroughly cooked. Put everything from the wok into the food processor and run until coarsely chopped. [If a lot of liquid remains, cook it down some more until it is thick and add back to the ingredients.]                                                                                                                                                            Lay one of the wrappers on a flat surface, so it looks like a diamond, and use water to moisten the edge farthest from you. Measure out 1/3 cup of the filling and roll up the wrapper. There are usually diagrams on the back of the package to show you how. Put the oil in a clean, flat-bottomed pan and heat it. Put the egg rolls in the pan and roll them around to coat with the oil on all surfaces. Heat until the rolls are beginning to get brown and blister-y on one side, then turn to cook on the other side. You could continue in this way or you could put the pan in a 375 degree oven until they are crispy. Plate with the tomato slices and the dipping sauce.

Sun, Stop!

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. So easy.

One of the four great events of the solar calendar happens now: the Summer Solstice. [Winter Solstice for those of you in the Southern Hemisphere] The word is from the latin, meaning ‘sun stop,’ since it marks the point when the sun will be the highest altitude in the sky at noon and then descend to its lowest elevation. This was a time of rejoicing and of trepidation in olden days — what if the sun got weaker and never came back?!?  We don’t have to worry. And we will mark the occasion with foods from sunny climes while saying, “Weight gain, stop!”

Flamenco ScrOmelette:    287 calories   7.7 g fat    2.7 g fiber   15 g protein  38.6 g carbs   225 mg Calcium   PB GF   The same flavors of a tapas meal now found in your breakfast scramble. Very good.flamenco-scrom

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                                                                                1.5 Tbsp tomato puree                                                                                                                                            ¾ oz bell peppers, chopped                                                                                                                               1.5 Tbsp onions, chopped                                                                                                                               pinch cayenne pepper + pinch parsley + salt to taste                                                                                        1 oz melon                                                                                                                                                                  5-6 oz fruit smoothie or natural apple cider                                                                                                  blackish coffee or tea or lemon in hot water                                                                                                 If stating the night before: Put the peppers and onions in a micro-wave safe container and nuke them for 1 minute. Stir in the tomato puree and the seasonings. Leave on counter overnight.                                                                                                                                                                         If starting at breakfast-time: Spritz a saute pan with non-stick spray and heat it. Put the chopped vegetables into the hot saute pan to cook through, then add the eggs, seasonings, and tomato paste. Scramble together [or cook like an omelette] until the way you like it. Plate with the melon, pour the hot and cold beverages. Great flavors.

Tandoori Chicken and Vegetables:     253 calories   4.8 g fat     9.4 fiber    18.6 g protein  30.6 g carbs   73.5 mg Calcium    PB GF    You can buy jars of tandoori sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners. Aim for 70-80 calories/ quarter cup. Tandoori Chicken

2 oz chicken, cooked or raw                                                                                                                               ½ cup eggplant, cubed                                                                                                                                           2 oz broccoli, cut in chunks                                                                                                                                         2 oz bell peppers, cut in chunks                                                                                                                               2 oz zucchini, sliced or cubed                                                                                                                             2 oz carrots, sliced 1/4” thick or use ‘baby carrots’ cut in chunks                                                                      ¼ cup brown rice, cooked                                                                                                                                        ¼ c tandoori sauce from the supermarket, 70-80 calories/ quarter cup

Cook the vegetables together in a little water until they are tender. Add the chicken and the sauce. Warm it all. If the chicken is raw, be sure to cook it through. Plate the brown rice [warm it if cold] then serve the chicken and vegetables on top. Good enough to eat.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
2 Tbsp roasted vegetables Tomato puree onion
Marinara sauce Worchestershire sauce Green pepper mozerella cheese
Gruyere cheese rosemary + garlic powder Diced bacon file powder chili powder
strawberries pear
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie: only 3 oz today

Dinner, single portion:

Shrimp, 3 oz 2 buckwheat/wheat flour crepes
Carrot onion 3% fat ham from deli
cabbage Laughing Cow Cheese
6” Wonton wrappers, four of them ½ oz Swiss cheese from deli
Oyster sayce soy sauce tomatoes
Ginger garlic tomato, fresh
Sparkling water Sparkling water

Border Walls II

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

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

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

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

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

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

Rumbledethumps:   243 calories   10 g fat   4 g fiber  12.6 g protein   19.5 g carbs   171.4 mg Calcium   PB GF  Where do you get a recipe with a name like that? Sundays At Moosewood, of course. Hearty meals like this, made with winter vegetables are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner. Very handy to have stashed in the freezer.Rumbledeethumps w: salad

¼ pound potato                                                                                                                                                        3 Tbsp skimmed milk                                                                                                                                           1.5 tsp butter                                                                                                                                                             ¼ tsp ground mace                                                                                                                                                 2 egg whites                                                                                                                                                              ¼ pound cauliflower                                                                                                                                              ¾ cup cabbage, chopped                                                                                                                                               ½ cup leek, sliced                                                                                                                                                   ¼ cup broccoli, chopped                                                                                                                                       1/3 cup cheddar, grated                                                                                                                                         per person: ¾ cup salad greens   +   1 oz tomato              ½ tsp olive oil + ½ tsp cider vinegar

Cut potato into chunks. Boil and mash with the milk, butter, and mace. Let cool. Steam the cauliflower, cabbage, leek, and broccoli until cooked. Take off the heat. Remove the cauliflower when it is very soft and mash it into the mashed potatoes. Whip the eggwhites until stiff and fold into the potato/cauliflower mash. Taste for salt and pepper. Gently stir in the remaining steamed vegetables. Smooth into a lightly-spritzed baking dish. [choose the dish with the idea that you will be dividing this into 2 equal portions] Sprinkle with the grated cheese and bake at 350 degrees F. until the cheese is bubbly and just starting to brown. Whisk the oil and vinegar together and toss in the greens. Serve the cool, crispy salad with the hot, creamy rumbledethumps. Good food.

New & Old

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

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

Fish Taco ScrOmelette: 292 calories 8 g fat 2 g fiber 18 g protein 36 g carbs 232.6 mg Calcium PB GF   Got some left-over fish and cabbage filling from your dinner tacos? Add ’em to the eggs for breakfast. Husband was leery – too unusual — but he liked them!Fish Taco ScrOmelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week                                                                                0.6 oz cod, cooked or raw                                                                                                                                                                1 oz cabbage, shredded                                                                                                                                                  a few leaves of arugula or cilantro                                                                                                                                    cumin   +   salsa verde                                                                                                                                            1 oz applesauce                                                                                                                                                       5-6 oz fruit smoothie or green smoothie or  natural apple cider                                                      blackish coffee or tea or lemon in hot water

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

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

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

Border Walls I

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

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

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

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

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

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

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

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

43 Years

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Forty-three years ago tomorrow, my husband and I tied the knot.  Where have the years gone? In that time period, we built a house; made three changes to it; raised two fine sons; had two careers in education; built a vacation house; and retired. Oh! And we added several pounds and then lost them by following the Fasting Lifestyle.  We are happy together and are still finding new ways to show how much we love each other.  Preparing favorite foods is one of those ways, even on a Fast Day.  YTQ, PRE.

Chèvre/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!Chevre ScrOmelette w: applesauce

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 chèvre cheese                                                                                                                                               3 Tbsp cooked spinach [HINT: I try to keep small containers of cooked spinach in the freezer]                                                                                                                                                                    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

Turkey Picatta:   257 calories  5 g fat   1.3 g fiber  31 g protein  21 g carbs  28 mg Calcium GFTurkey Piccata

4 oz uncooked turkey breast                                                                                                                                salt & pepper                                                                                                                                                            ½ tsp olive oil                                                                                                                                                            1 Tbsp white wine                                                                                                                                                1/3 cup chicken stock                                                                                                                                                          1.5 tsp lemon juice                                                                                                                                                       2 Tbsp shallots, minced                                                                                                                                                       pinch garlic powder                                                                                                                                                       2 tsp capers                                                                                                                                                                               3 oz tomatoes, sliced and sprinkled with salt and dried basil                                                                  ¼ cup brown rice, freshly-cooked or frozen from a previous batch

Combine the wine, stock and lemon juice. Pound the turkey meat, if needed, to even out the thickness. Sprinkle with salt & pepper. Heat olive oil over medium-high heat and cook the turkey on both sides until cooked through, adding a little of the stock mixture if needed. Remove turkey to a plate and keep warm. Add the stock mixture and shallots to the pan along with the garlic powder, stirring up the brown bits on the pan. Cook down until only 3-4 tablespoons of sauce remain. Lastly add the capers. Warm the rice [if using cooked left-over rice] and slice the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it. Plate the tomatoes.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
1.5 – 2 Tbsp Mexican Pickle 1 oz white fish
2 Tbsp grated cheddar Cabbage                          cumin
Cumin + oregano Arugula                            salsa verde
1.5 oz grapes Applesauce, unsweetened or grapes
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie: only 3 oz today

Dinner, single portion:

Two 5” corn tortillas ½ pound whole zucchini[s]
3 oz white fish salsa verde 2.5 oz cooked chicken breast
Fresh tomato Onion garlic
cabbage 1/4 cup cooked brown rice [left-over or fresh cooked]
Red onion Grated Parmesan paprika dill weed
Plain yogurt + lime juice + chili powder + cumin
Sparkling water Sparkling water

Meals that begin with ‘S’

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

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

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

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

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

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

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

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

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