recipes for lower cholesterol

Something Fishy

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There are so many different, delicious ways to eat seafood, yet it amazes me that there are those who prefer not to eat the denizens of the waters.  Fish and shellfish have lots of protein while being low in calories. Steamed, broiled, baked, stewed: you don’t have to be a pescatarian to enjoy the benefits. The Fasting Lifestyle goes far beyond the can of tuna.    Want to see what the scientists say about intermittent fasting? Read this:   http://www.lift-heavy.com/intermittent-fasting/

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!smoked-salmon-bake

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                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                                                     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; love that breakfast.

Fish Curry:  250 calories      1.6 g fat     8 g fiber      18.5 g protein     31 g carbs     72 mg Calcium   PB  GF    Based on Craig Claibourne’s “Anything Curry,” this is a meal we have enjoyed for years.Fish Curry w: brown rice

curry sauce [makes 3 cups sauce. you need 3/4 cup for tonight’s dinner]:   HINT: Prep the sauce any time you have an extra half hour in the kitchen.  Freeze it in 3/4 cup portions.                                         1 cup onion, chopped                                                                                                                                                                          1 clove garlic, minced                                                                                                                                           1/2 cup celery, chopped                                                                                                                                          1 cup apple, peeled, and diced OR use unsweetened applesauce                                                           1-2 Tablespoons Indian curry powder                                                                                                                       3/4 tsp dry mustard                                                                                                                                                 1 bay leaf                                                                                                                                                                       3 cups fish stock                                                                                                                                                     1/2 cup water                                                                                                                                                     Spritz a sauce pan twice with cooking oil and add 2 Tbsp water. Saute 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  until it measures 3 cups. Remove the bay leaf.  Measure out 3/4 cup for this recipe, then cool and freeze the remainder.

now complete the curry:                                                                                                                                                      1 oz carrot rounds                                                                                                                                                   1/2 cup cauliflower florets                                                                                                                                 2.5 oz cooked fish                                                                                                                                                     3 Tbsp peas                                                                                                                                                             1/4 cup  cooked brown rice  OR  boiled yellow lentils                                                                      garnish:   1/4 cup diced tomatoes   +   ¼ cup diced cucumbers

First, boil the rice or lentils. HINT: If using lentils, check the package for cooking time and plan ahead. Boil extra and freeze the remainder for next time you have this meal. Steam or boil the carrots and cauliflower. Warm the sauce [if frozen], add the fish, peas, cooked carrots and cauliflower. Plate with the rice or lentils, and top with tomatoes and cucumbers.

 

St Luke’s Summer

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In England it was so typical to enjoy a brief spell of warm weather around October 18th [the Feast of Saint Luke] that it became known as ‘St. Luke’s little summer.’  We can enjoy the mild weather and eat well to celebrate the days before Autumn asserts itself.

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 make it a breakfast. The sausage adds a nice smokey Autumnal flavor to the eggs.  If substututing another sausage, know that the 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.

Asparagus Soup     242 calories        10.7 g fat        7 g fiber      16.3 g protein      33 carb   PB     This fabulous soup is from Salute to Healthy Cooking and we have been loving it for years. Despite its rich taste, it is very low in calories and fat. HINT: the recipe makes enough for 6 servings. Freezes very well for easy meals later. I serve it here with Finn Crisp crackers covered with melted cheese. If you want to eliminate them, go ahead.asparagus soup

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

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

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

Ides of October

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To the Romans, the 3 days at the middle of any month were called the Ides.  All anyone thinks about are the infamous ‘Ides of March’ against which Julius Caesar was warned.  There is nothing sinister about the middle of October, so let’s eat [up to 600 calories], drink [lots of water], and be merry about our anticipated weight loss for tomorrow.

Red White and Blue       295 calories      1.4 g fat       3.8 g fiber     20 g protein           45 g carbs 504 mg Calcium      PG GF— if using GF bread      Ricotta is higher in protein and Calcium than cottage cheese, but you could substitute that if you wish.Red White & blue

½ cup fat-free ricotta                                                                                                                                                   ¼ cup blueberries, fresh or frozen [if frozen, keep frozen until ready to use]                                                    ½ cup sliced strawberries, fresh or frozen [after slicing, put into a strainer to let the juices drain]                                                                                                                                                                                       1 slice of 70-calorie multi-grain bread [Nature’s Own] cut into a star with the largest cookie cutter that will fit the bread                                                                                                                             large pinch of cinnamon sugar                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                            5-6 oz fruit smoothie, green smoothie or natural apple cider

Cut your slice of bread with the star cookie cutter, freezing the scraps for use in Crab Cakes or Stuffed Clams or Crab-Stuffed Flounder. Sprinkle the bread with a small pinch of cinnamon sugar and toast it. Measure the ricotta onto your plate. Put the fruit on top. [I do not recommend stirring the fruit into the cheese, since it will ‘stain’ the cheese.] Top with a small pinch of cinnamon sugar and plate with the toast. Pour the hot beverage and the smoothie.

Lobster Thermador:    269 calories     13.4 g fat     5.5 g fiber       29 g protein     18.4 g carbs 130.5 mg Calcium    PB GF     Lobster is wonderful for the Fasting Lifestyle, whether you get it pre-cooked or raw. The damage comes when it is slathered in butter. I think that butter masks the clean, pure taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course:  peaches and raspberries.Lobster Thermador

¾ cup lobster, cooked and cut into chunks                                                                                                      1 Tbsp heavy cream 2 Tbsp bechamel sauce [see: 1789, posted on July 13, 2016. I always keep béchamel sauce on hand, frozen in small amounts.]                                                                                  ½ tsp Dijon mustard                                                                                                                                                             flat-leaved parsley, chopped, for garnish                                                                                                         3 oz green beans                                                                                                                                            dessert: 1 oz raspberries  +  2 oz peaches, fresh or frozen, cut into cubes

Stir together the cream, bechamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits in a lovely bowl for dessert.

Canadian Thanksgiving

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This event occurs on the second Monday of October, roughly around Columbus Day in the USA. Can you Fast and still Feast?  Let’s live it up with our Canadian neighbors while keeping our calories down. Here’s how:

French Toast   294 calories   6.7 g fat   3.2 g fiber   13.5 g protein   31 g carbs   260 mg Calcium HINT: This recipe makes French Toast for 2 people or two breakfasts. If serving one, prepare all the toast, but put the rest in a bag in the freezer for a really fast breakfast later.french-toast-maple-leafs

4+ slices 70-cal whole grain bread — When the bread has been cut to shape, there should be 4 ounces of bread      For today, I cut them out with a maple leaf cookie cutter                                                    one 2-oz egg                                                                                                                                                                    2 Tbsp fat-free milk                                                                                                                                                 per person: 1 oz strawberries, fresh or unsweetened frozen                                                                        1 and ½ tsp maple syrup         [the REAL kind]                                                                                                                                        one 60-cal sausage I like Al Fresco brand chicken sage breakfast links                                       nearly black coffee or tea or lemon in hot water                                                                                          3 oz green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into appropriate shapes using a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’ The bread that is left over can be fed to the birds or saved to make Stuffed Clams] Put the bread into a pan with a rim which is just big enough for the bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup.                                                                                                                                                               THE NEXT MORNING, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. NOW PUT 1/2 OF THE PIECES ASIDE TO COOL. PUT INTO A BAG AND FREEZE THEM FOR A LATER DATE. Cook the sausage, too. Mash the berries a bit and add the maple syrup. Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage, hot beverage of choice, and smoothie.

Turkey Dinner:   Go to the holiday table armed with the facts. I’m not going to tell you what to eat, but I will provide you with some nutritional facts for common foods:chicken-dinner-for-2

4 oz turkey breast, roasted, skinless: 153 calories                                                                                           ½ cup green beans:        21 calories                                                                                                                            ½ cup breadcrumb stuffing:       176 calories                                                                                                                                    ½ cup peas:         62 calories                                                                                                                                          ¼ cup mashed potatoes:         59 calories                                                                                                              2 Tbsp gravy:        16 calories                                                                                                                     pumpkin pie, 1/8th of a 9” pie:       316 calories                                                                                                                             The meal on the left in the photo has 206 calories.   The meal on the right, with stuffing, has 382 calories.  Eat as your conscience tells you, or have a real Fast Day tomorrow.

 

Just Dandy

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Are you feeling dandy?  or are you feeling annoyed with yourself [or the world in general] about your weight?  Time to start doing something about it.  If you follow the Fasting Lifestyle, I’m almost certain that you will see results. Will you, as the ads say, “Drop 5 pounds by the week-end” ? No, nor should you expect to.  But dropping 2-3 pounds a week, every week might make you feel just dandy too.                                                                           And here is a review of the Fast Diet by US News & World Report:  http://health.usnews.com/best-diet/fast-diet

Cheesy-Bake:   301 calories   7.7 g fat   3.7 g fiber   15 g protein   37.3 g carbs   307.8 mg Calcium PB GF This is the baked version of a cheese omelette which thinks that it is a cheese souffle! Delicious.  Don’t worry about the 301 calories for breakfast, today will still total <600 calories.cheesy-bake-w-apples-r-bs

One 2-oz egg                                                                                                                                                             ¼ oz cheddar cheese, grated                                                                                                                            1 Tbsp reduced fat ricotta cheese                                                                                                                        ¼ c raspberries [When I use frozen fruit, I portion it into its dish the night before, so it will be thawed by morning]                                                                                                                                       ½ oz apple, sliced                                                                                                                                                  blackish coffee or blackish tea or lemon juice & hot water,                                                                        5-6 oz fruit smoothie or natural apple cider

Spritz a ramekin with olive oil or non-stick spray. Set the toaster oven at 350 degrees. Stir the two cheeses together with a fork until blended and whisk with the egg. Without waiting, pour into the ramekin and bake for 12-15 minutes, until puffed and beginning to brown. Prepare the fruit and beverages and enjoy a cheesy start to your day.

Spinach-Fish Timbale:  264 calories   7.4 g fat   6.6 g fiber     37.8 g protein    19.2 g carbs  341.8 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 flounder 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, stirring,  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.

Fasting Fare

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Often when I tell people that we Fast twice a week, the reaction is incredulity: who would want to put themselves through that horrible prospect?  No food all day?!?!  But its not like that, is it?  We look forward to the food on a Fast Day as much as to food on Slow Days. It is no less delicious; no less inventive; and it can be quite filling too.  Fast along with me.

Bleu Cheese Bake:    292 calories  7.3 g fat  2.3 g fiber  14.3 g protein  37.1 g carbs  250.7 mg Calcium  PB GFbleu-cheese-bake-w-r-b-applesauceyog

1 two-oz egg                                                                                                                                                              ¼ oz bleu cheese                                                                                                                                                      1 Tbsp fat-free cottage cheese                                                                                                                               1/2 oz raspberries + 1/2 oz unsweetened applesauce + 1 Tbsp fat-free vanilla yogurt OR  2 oz applesauce, unsweetened                                                                                                                                                                        5-6 oz green smoothie or fruit smoothie or natural apple cider                                                                            Blackish coffee or blackish tea or lemon in hot water

Mash the cheeses together with a fork and whisk in the egg. Bake in a lightly-spritzed ramekin at 350 degrees until cooked through, about 12-15 minutes. Dish up the applesauce, pour the smoothie, pour your beverage. M-M-M

Tuna-Egg-Tomato Salad   248 cal   15.8 g. fat  __ g fiber   23.4 g. protein   13.5 g. carbs  __ mg Calcium   PB GF  This is a Spanish-inspired meal from a cookbook called Everyday Tapas. I took out the potatoes and substituted garbanzo beans. The recipe is very simple and delicious as well.   HINT: This makes enough for two meals. Invite a friend or enjoy it as a lovely lunch the next day. Today’s lettuce will wilt by tomorrow, so plan around thattapas-tuna-w-tomato-egg-bean

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

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

Summer Savory

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The herb ‘summer savory’ Satureja hortensis  is one of the principle seasonings used in Prince Edward Island, Canada, as well as in Brittany, France.  I think it is interesting to be able to trace culinary influences from country to country and across oceans. Sometimes we save foods which are savory and rich in flavor for winter months as if blander foods will keep us cooler.  But summer brings all the fresh herbs and vegetables which are rich and delicious.  The Fasting Lifestyle permits us to enjoy our savory summer foods.

Sausage-Egg Bake:    303 calories    7.6 g fat    1.4 g fiber    17.2 g protein    32.7 g carbs    211 mg Calcium   GF    Quick and yummy, can’t beat that.sausage-egg-bake

1 two-oz egg                                                                                     1 chicken breakfast sausage, cooked                                             1 Tbsp cottage cheese                        pinch savory, salt, pepper         ½ oz unsweetened applesauce                                                                                                                                                                                                          optional:  blackish coffee or blackish tea or lemon in hot water                                                                                                    optional:  5-6 oz fruit smoothie, green smoothie or natural apple cider

With the back of a spoon, mash the cottage cheese through a sieve to break up the lumps and make it smooth. Whisk the cheese with the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Dice the sausage and put it into the ramekin. Pour the egg mixture on top and bake in the toaster oven 12-15 minutes, depending on how you like your eggs. Brew your warm beverage, shake and pour the smoothie, dish that sweet little dab of applesauce. Nice start to your day.

Tuna-Bean-Garlic Salad 261 cal   4.2 g. fat   5.5 g fiber   31 g protein    28.4 g. carb  152.5 mg Calcium  PB GF    HINT: this recipe serves 2 [two] Dine with a friend or save half for lunch tomorrow.  This is from the Fast Diet book. Great in warm weather.                                                                               

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

Gently stir the beans, tuna, and garlic together. In a wide, shallow bowl whisk the lemon juice, vinegar and olive oil. Stir ½ tsp of the dressing into the bean mixture. Toss the greens and herbs with the remaining dressing, then stir the bean mixture into the greens. Top with the Parmesan cheese. Season with salt and pepper.

Zucchini Days, #2

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Friends are giving us zucchini, so let’s find ways to eat it while continuing the Fasting Lifestyle!

Zucchini Nests w/ Egg        302 calories          8.9 g fat       3.9 g fiber        14.4 g protein        19.2 g carbs      228.7 mg Calcium          PB GF [if using GF bread]          Found this recipe online [allaboutfitnesssite.wordpress.com], then I changed it to fit our calorie restriction requirements. Note that the egg used for the photo is a pullet egg, which weighs in a 1.5 oz instead of the 2 oz eggs we usually use. If you can find them, pullet eggs can be useful as they give you the egg flavor but with reduced fat and calories. Pullets, as you know, are merely young hens which lay small eggs until they grow up enough to lay larger eggs. HINT: This recipe makes enough for 2 nests which serve 2 people.Zucchini Nests w: Egg

1 tsp olive oil                                                                                                                                                            ¼ cup diced onion                                                                                                                                                 2 tsp fresh sage or 1 tsp dried sage, chopped                                                                                                   1 clove garlic, minced or pressed                                                                                                                                      large pinch hot pepper flakes or 1 jalepeno, chopped                                                                                  1 c. zucchini, grated on the coarse side of the box grater [not the slicer, but the grater]               2 tsp cider vinegar                                                                                                                                                        1 oz roasted red pepper                                                                                                                                 parsley, chopped                                                                                                                                                  salt and black pepper                                                                                                                                           2 eggs [2-oz or pullet]                                                                                                                                           1/2 slice multi-grain 70-calorie bread                                                                                                             per person                blackish coffee or tea or lemon in hot water                                                              5-6 oz fruit smoothie or green smoothie [nb: if using a full-sized egg, reduce the smoothie to half this amount OR eliminate the toast]

In a non-stick pan, spritz lightly with olive oil or add 1 tsp. Cook the onions until lightly browned, 4-6 minutes. Add the sage, garlic, and hot pepper and stir for 30 seconds. Add vinegar, zucchini, some black pepper, and ¾ tsp salt. Cover and cook about 6 minutes longer. Add roasted pepper and parsley. Cook 6 minutes longer ‘until zucchini is light brown.’ Mine never looked light brown, but it looked done to me! HINT: Do this part the night before to save time in the morning.

Next morning: Divide cooked vegetables into two heaps [scant ½ cup each] in the saute pan and make an indentation in each heap. Cover and heat for 1 minute. Uncover and break egg into each ‘nest.’ Sprinkle with salt and pepper. Then cover and cook on the stove top for 4-5 minutes longer or until the eggs are cooked to your liking. Plate with the toast, pour your hot beverage and smoothie. Now that’s something different!

Zucchini, Stuffed:      300 calories       6.2 g fat        5.4 g fiber        28.8 g protein       25.3 g carbs 141.5 mg Calcium      GF   PB      HINT: this recipe makes enough for 2 [two] servings          Delicious, filling, and easy to make.   Need I say more? Stuffed Zucchini1 pound Zucchini, which is 3 slender eight-inch zucchini                                                                        5 oz chicken, cooked                                                                                                                                                 ¼ tsp olive oil                                                                                                                                                              ½ cup onion, chopped                                                                                                                                           1 clove garlic, minced or pressed                                                                                                                                        ½ cup cooked brown rice  [when I cook extra, I freeze it for a use like this]                                       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. Slit 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. 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.

Flavor

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We don’t need to limit ourselves to bland rabbit food while we lose weight. Let’s have some flavor in our meals! This is what the Fasting Lifestyle is all about: good, flavorful, filling food with limited calories, low fat, and low carbs. Sometimes I look forward to Fast Days, just for the flavors.

Ham & Mushroom Scromelette   279 calories    8.9 g fat    4.7 g fiber     17.6 g protein   21.6 g carbs       242 mg Calcium   GFHam and cheese scromlette w: a-sauce

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 oz mushrooms, chopped                                                                                                                                                  ½ oz ham [from a roast; if you use 3% ham from deli, the fat will be reduced!]                                                     ½ cup raspberries  OR  2 oz applesauce, unsweetened                                                                   blackish coffee or tea or lemon with hot water                                                                                            5-6 oz green or fruit smoothie or natural apple cider.

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, brew your hot beverage, and pour the smoothie. What a treat!

Mediterranean Meal       281 calories         7.1 g fat      10.4 g fiber      16.4 g protein   40 g carbs       332 mg Calcium      PB GF                           HINT: This makes enough vegetables for two [2] meals or save the rest for a following dinner or for a Ratatouille Scromelette.Mediterranian Meal

2 cups eggplant, peeled & cubed OR 1 and 1/2 cup bell peppers, cubed                                           2 cups tomato, cubed                                                                                                                                             2 cups zucchini, cubed                                                                                                                                         2 cloves garlic                                                                                                                                                          1.5 tsp oregano                                                                                                                                                          ½ cup chickpeas, rised and drained                                                                                                                     per serving: 1 oz mozzerella, shredded                                                                                                                    1/4 cup brown rice or brown rice couscous, cooked

Prepare all the vegetables, and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste. You could  use red pepper flakes if you like it spicier.  Toss in the chickpeas, and keep warm. Prepare the brown rice or couscous and place it on one side of the plate. Spoon 2 cups of the vegetables next to the couscous. Top with cheese and tuck into it!

Simple. Yummy.

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Simple foods are often the best: easy to prepare yet good to eat. Today we serve some meals which fill the bill. We can have good food and eat it too!  Got a craving for something else?  Eat it tomorrow. With the Fasting Lifestyle it all works to our benefit.

Green Eggs & Ham    295 calories      8.8 fat     15.9 pro      25.1 carb        GFgreen eggs &amp; ham w: apple

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

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

Beet & Bleu Cheese Salad   288 cal    11 g fat   5.3 g fiber   13.7 g protein       39 g carb  424 mg Calcium    GF  PB     This recipe takes me back to a little restaurant 2 blocks north of Notre Dame in Paris. Dinner at Au Bougnat was a treat and this meal evokes fond memories.Beet &amp; 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                                                                                                                                                    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.