recipes for lower cholesterol

Happy Birthday #2

~ me ~ Leave a comment

Tomorrow will be my husband’s birthday.  If ever there were a poster child for the Fasting Lifestyle, he’s it.  When nay-sayers look at diets, they say that fasting is probably unsustainable; that no-one would want to stay on that diet for very long.  We are almost to 4 years on the diet, and still follow it.  Even when I’m not home, my husband sticks to the diet.  Because he enjoys the food and he realizes the benefits of the plan.  I’m glad he’s on board, because I love him and want him to be healthy for years to come.  P, YTQ.

Rustica Scromelette:   292 calores  8.9 g fat      1.4 g fiber     16 g protein     33 g carbs       270 mg Calcium   PB GF   One of our favorite dinners for a Slow Day is Pasta Rustica. So why not enjoy those flavors at breakfast? The cheese, the herbs, and the eggs combine for a real WOW in the morning.rustica-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 three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                       ½ Tbsp crushed tomatoes                                                                                                                                  ½ Tbsp low-fat ricotta cheese                                                                                                                          1/8 oz mozzerella, chopped                                                                                                                                1/3 oz onion, chopped                                                                                                                                                  ¼ clove garlic, minced or pressed                                                                                                                     basil + oregano + salt + hot pepper flakes HINT: I combined the tomato, cheeeses, herbs and spices the night before.                                                                                                                             1 oz melon                                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared onion and garlic and stir to cook briefly . Whisk the eggs with the cheeses and seasonings and pour over the onions in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare the beverages. You are in for a treat.

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                                                                                                                                            ¼ cup brown rice [saved from a previous cooking time and frozen — a great time-saver today since brown rice can take 40 minutes to cook]

Combine the wine, stock and lemon juice. Put your hand on the turkey breast and cut it parallel to your hand into 2 pieces. If needed, pound the pieces 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],  slice and plate the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it. 

INGREDIENTS FOR NEXT WEEK’S MEALS, portions for one person:                                    Breakfast: NB: breakfast on Monday makes enough for a breakfast and a lunch.                  breakfast on Thursday makes enough for a breakfast and a lunch.

3 two-oz eggs + 1 egg white 4 Tbsp + 1 tsp low-fal ricotta
1.4 oz mozzerella cheese 1 oz mushrooms
1 clove garlic 2/3 oz Jarlsberg cheese
1 cup cooked spinach Broccoli, 1 oz could use left-over
Nutmeg, salt, pepper, marjoram, chives, Onion, 1 oz
Melon, 1- 2 oz Grapes, 1 oz or substitute melon
Blueberries, 2 Tbsp
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner:  NB: dinner on Thursday involves some preparation in advance

Roasted red pepper 1 0z Mozzerella 1 oz
3 oz canned tuna or 2 oz fresh, grilled Tomato 2.5 oz
1.5 oz whole green beans [could use leftovers] ¾ oz marinated mushrooms
Garbanzo beans 3 Tbsp Black olives, 2, oil-cured
1.2 slices peperoni Red onion 2 tsp chopped
½ tsp flavorful finishing oil Broccoli 1.5 oz
1.75 oz chicken breast meat, cooked Bechamel sauce 2.5 Tbsp from a larger batch
3 part-buckwheat crepes – make batter ahead using recipe from Holy Crepes, Oct 13, 2015    need: buckwheat flour, unbleached white flour, 2 eggs 1.5 c. chicken stock        carrot slice           onion slice     3 T butter      ½ c half & half                                 3 T white whole wheat flour                              ½ c skimmed milk                                                     1 wedge Laughing Cow cheese

 

Nellie Bly

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Nellie Bly was an intrepid investigative journalist.  Among other stories she pursued, she was sent to see if one really could go around the world in 80 days, as described in the Jules Verne book of the same title. Tomorrow is the anniversary of her return in 1890, breaking the ‘record’ set in the fictional narrative.  And so I offer meals from the ends of the earth: Europe and Asia. In other words, around the world in less than 600 calories!

‘Pan Bagne’ ScrOmelette:   303 calories   9.5 g fat   2 g fiber   15 g protein   36 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 is 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 chevre cheese                                                                                                                                                                                                                                                    1 Tbsp crushed tomatoes                                                                                                                                    1/2 Tbsp spinach, cooked and chopped                                                                                                         ¼ tsp dried basil           ½ oz apple                                                                                                                                                                                                                                                                                                            optional:  5-6 oz fruit smoothie or pure apple cider                                                                                                  optional: 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.

Chicken Stirfry:    268 calories    7 g fat    6.5 g fiber     28 g protein    21 g carbs     113.4 mg Calcium    PB GF    From the official FastDiet.com website!  The recipe is easy and delicious.Chicken Stirfry

4 oz chicken breast               1.5 Tbsp lemon juice                                                                                                                                                                                                                                                                                      2 tsp soy sauce             1 tsp olive oil  + 2 Tbsp water                                                                                                                                                                                                                                                                                1 tsp fresh ginger, minced                                                                                                                                    1 clove garlic, crushed and chopped                                                                                                               1.5 cups cabbage, sliced       1 cup carrots, julienned                                                                                                                                                                                                                                                                              ½ cup snow peas OR 2 oz asparagus OR 2 oz bell peppers OR 1 oz broccoli

Cut chicken into strips and marinate in lemon juice and soy sauce while you prepare the vegetables. Stirfry the vegetables in oil and 2 Tbsp water for 3 minutes. Add garlic and ginger. Count to 30 and add the chicken with the marinade. Stir-fry 1-2 minutes more to cook the chicken through.

Happy Birthday

~ me ~ Leave a comment

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

smoked-salmon-bake

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

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

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

baked-oysters
oysters w: beet-walnut salad

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

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

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

Two Years

~ me ~ Leave a comment

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

 

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

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

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

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

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

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

Food for Thought

~ me ~ Leave a comment

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

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

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                    1/2 oz Dakin Farm cob-smoked chicken sausage, diced                                                                             1.5 tsp oregano and parsley, chopped                                                                                                                1 oz apple                                                                                                                                                          blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

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

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

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

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

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

French Cheeses

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

Chevre/Spinach ScrOmelette: 289 calories      10.3 g fat      1.8 g fiber     18 g protein      29 g carbs      287.5 mg Calcium         PB GF Unbelievable how delicious this is! Wonderful rich flavors for days when the sun barely gets up in time for breakfast.chevrespinach-scromelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                                1 Tbsp chevre cheese                                                                                                                                                 3 Tbsp cooked spinach [HINT: I try to keep small containers of cooked spinach in the freezer. Very handy]                                                                                                                                                               pinch lemon dill seasonings + salt + pepper                                                                                                  2 oz applesauce, unsweetened                                                                                                                                     3 oz fruit smoothie or natural apple cider                                                                                                          blackish coffee or tea or lemon in hot water

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

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

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

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

Granny Food

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

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

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

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

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

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

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

Easy Does It

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

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

3 small eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                      1/2 oz mushrooms, chopped                     1/4 oz ham [from a roast; if you use 3%-fat ham from deli, the fat will be reduced]               1/4 cup raspberries OR 2 oz applesauce              1/2 slice 70-calorie whole-grain bread OR  ¼ of an Arnold Sandwich Thin [optional]         blackish coffee or tea or lemon with hot water                     nb: no smoothie today

Chop the ham and mushrooms and combine. HINT: I did this the night before. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Add the ham/mushroom combo and stir to heat and cook the mushrooms, if raw. Whisk the eggs and pour into the pan, stirring to distribute the ham/mushrooms. Cook to your favorite degree of doneness. Dish up the fruit, toast the sandwich bread, brew your hot beverage. What a treat!

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

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

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

Remember When…

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

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

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

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

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

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

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

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

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

Chilly Weather

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As the weather becomes chilly, let’s opt for some chili!  One of the best things about stews and soups is that a batch makes a lot of servings.  When put into the freezer in serving-sized containers, they become almost an instant meal: no muss, no fuss. HINT: pull it out of the freezer and leave in on the counter to thaw. Ready when you need it. [Don’t get all anxious about bacteria while thawing: you do know that hot spices inhibit the growth of microbes.]

Chili non Carne:   PB   GF   The recipe is my mother’s, except that she used beef. And she served it on a heap of mashed potatoes, but we won’t do that on a Fast Day.                                                                                                                               1 cup serving =133 calories 0.7 g fat 6.3 g fiber 7.1 g protein 9.8 g carbs 70 mg Ca                                  1.5 cup serving =199 calories 1.1 g fat 9.1 g fiber 9.4 g protein 14.2 g carb 120 mg Ca                 HINT: This batch makes enough for 4 one-cup servings OR two 1.5 cup servings with 1 cup left over. Save the remaining chili for a lunch or check previous postings to see how we use it for breakfast.                                                                                                                                    For 1 cup chili served with cheese garnish and melon, as in photo: 276 calories 9.7 g fat 6.1 g fiber 13.3 g protein 19.4 g carbs 227 mg CalciumChili non carne w: melon

15 oz canned red beans, drained and rinsed                                                                                              16 oz canned tomatoes – in chunks or diced, not drained                                                                      1 cup chopped onion                                                                                                                                              1 green pepper, chopped                                                                                                                                     2-3 tsp chili powder, or more if you like it hotter                                                                                     ½ – 1 tsp ground cumin                                                                                                                                       per serving: 1 Tbsp cheddar cheese, grated, as a garnish    +        2 oz melon

Saute 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 or one and a half cups for dinner tonight with the grated cheese on top.

Venison Chili:    299 calories    3.8 g fat    10.4 g fiber   30 g protein   45.6 g carbs   146 mg Calcium   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

6 oz ground venison                                                                                                                                                    16 oz canned tomatoes – in chunks or diced; drained, saving the liquid                                             1 clove garlic, chopped                                                                                                                                                1 cup red onion, chopped                                                                                                                                      1/2 cup green pepper, chopped                                                                                                                               3/4 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 vegetables are 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.