recipes for Michael Mosley’s 5:2 Diet

Quiche

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During the gallant third-party campaign of John Anderson in 1980, it was said that all his supporters would eat was quiche and white wine. It is time to resurrect the quiche, not to make a political statement, but to incorporate it into the Fasting Lifestyle.  While I don’t really advocate eating quiche twice a day, it seemed appropriate to feature a breakfast quiche and a dinner quiche in the waning days of August.

Quiche: 304 calories 0.9 g fat 9.1 g fiber 14.2 g protein 37.3 g carbs 362.4 mg Calcium GF PB Since the late 1960s, quiche has been the staple of the brunch table. Updated for our use as Fasters, it packs a lot of Calcium as well as tasting very good. NOTE: this makes enough for 2 meals. Invite a guest or triple the recipe and have a party.quiche w: melon-Bbs

For 4 [four] muffin-sized quiches – two for breakfast, two for lunch tomorrow.                                 1 two-oz egg                                                                                                                                                               1 Tbsp + 1 tsp nonfat ricotta or cottage cheese, both drained                                                                2/3 oz mozzerella cheese, grated                                                                                                                               2/3 oz Jarlsberg cheese, grated                                                                                                                                   1 oz broccoli florets, steamed, chopped HINT: do this the night before or use leftovers from a dinner                                                                                                                                                          1/3 oz onion, chopped and steamed                                                                                                     marjoram, salt, pepper                                                                                                                                         2 0z melon + 2 Tbsp blueberries

Steam the onion and chopped broccoli until cooked. Distribute among 4 prepared muffin tins. [I used silicone muffin pans. You could use cupcake papers as well. Both choices avoid added fat and calories.] Add the grated cheeses. Mash any lumps in the cottage cheese/ricotta and whisk in the egg. Spoon over each muffin cup, putting an equal amount in each. Sprinkle with salt and marjoram. Bake at 400 degrees for about 15 minutes, until quiche filling is set. Prepare the fruit, the hot beverage, and the smoothie.

Zucchini Quiche:     293 calories  13 g fat       1.9 g fiber    13 g protein      22 g carbs     118 mg Calcium           My Aunt Betty introduced this recipe to our family years ago. I have reduced the fat and increased the protein. HINT: The recipe makes 8 [eight!] servings, so it works well for entertaining. It will also freeze, so you could have 7 meals for the future! If freezer space is limited, cut the recipe and make only 1/3 of it, baking in a loaf pan. Then cut into 3 servings.Zucchini Quiche w: salad

For the Quiche:  3 cups zucchini, grated                                                                                                                                           2 Tbsp minced onion                                                                                                                                             1 clove garlic, minced – nothing wrong with more, if you wish                                                            1.5 cups ‘bis-quick’ **                                                                                                                                             ½ cup grated Parmesan cheese                                                                                                                            2 wedges Vache qui Rit [Laughing Cow] cheese, cut into small pieces                                                  2 tsp marjoram and 2 tsp oregano                                                                                                                    2 Tbsp parsley, minced                                                                                                                                       salt and pepper                                                                                                                                                         2 oz ground chicken/turkey breast, cooked and finely minced                                                               ¼ cup olive oil                                                                                                                                                          3 eggs                                                                                                                                                                            2 Tbsp milk                                                                                                                                                                   Mix everything together and pour into a 9×13” pan which has been spritzed with oil or non-stick spray. Bake at 350 degrees for 30-40 minutes, until beginning to brown a bit on top and a tester comes out clean. Cut into 8 pieces.    One for dinner, freeze the rest.                                                                                                                                                               **bis-quick, makes 2 cups                                                                                                                                        2 cups white whole wheat flour       2 tsp baking powder      2 tbsp butter                                         Cut the butter into the dry ingredients.  Done.  Measure out what you need.  Put the remainder in a jar to use for making biscuits to enjoy on a Slow Day                                                           For the Dinner:        1/8th of the quiche  = 4″x3″ piece                                                                                                               1 cup lettuce   in bite-sized pieces                                                                                                                     1/2 tsp olive oil   +   1/2 tsp Balsamic vinegar

Good Food

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You don’t have to be a foodee to want to eat good food. Yet some people think that they must forgo the good stuff to lose weight. I’m here to tell you that it ain’t true. Food that tastes good is part of the Fasting Lifestyle, as seen in these two meals.  Chow down!

Ham & Cheese ScrOmelette    309 calories   10.1 g fat    1.9 g fiber    15.8 g. protein    29 g carbs 197 mg Calcium    GF    You can prepare this as an omelette or as scrambled eggs. Either way, its a winner.Ham and cheese scromlette w: a-sauce

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.                                                                              ¼ oz Jarlsberg cheese                                                                                                                                                    ¼ oz ham [I calculated the fat and calories for this recipe based on left-over roast ham. If you use 3% fat ham, you will lower both those values]                                                                                1 and ½ oz applesauce                                                                                                                                  blackish coffee or blackish tea or lemon in hot water                                                                               5-6 oz fruit smoothie or green smoothie

Put the ham into the hot saute pan to warm it briefly, then add the eggs and cheese. Scramble together [or cook like an omelette] until the way you like it. Plate with the fruit, warm your beverage, shake the smoothie. Good.

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 website! http://www.thefastingdietplan.com

Chicken Stirfry

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

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. If the vegetables in the wok stop making cooking noises, add a bit more water.  Add garlic and ginger. Count to 30 and add the chicken and marinade. Stirfry 1-2 minutes more to cook the chicken through.  TIP: Using chop sticks slows me down while eating, making the meal last longer!  Of course, maybe you are better at chopsticks than I am.

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.

Thermador

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When revolutionary fervor struck France in 1789, the governing committee didn’t simply wish to overthrow the king, they demanded a new society altogether. Enter the metric system [a very good idea] and a new calendar stripped of the church holidays. The year was completely revamped and months were given new names.  The 11th month, running from July 17 to August 18 was called ‘Thermador’ from the Greek for ‘hot.’ Of course ‘Lobster Thermador’ gets its name from the month. Let’s celebrate the end of Thermidor.

Bleu Cheese ScrOmelette:   284 calories   10.7 g fat   0.6 g fiber   18.5 g protein   19.6 g carbs 281.4 mg Calcium   GF PB     So much flavor from the bleu cheese!  This is a ScrOmelette because you could prepare these eggs scrambled or as an omelette, depending on your whim.    Bleu cheese ScrOmelette w: melon:Rb   1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                           3/8 oz bleu cheese                                                                                                                                                   1 Tbsp fat-free cottage cheese, drained                                                                                                             1/2 oz raspberries + 1 oz melon, diced                                                                                                                             3 oz fruit or green smoothie                                                                                                                       blackish coffee or blackish tea or lemon in hot water

Mash the cheeses together with a fork or the back of a spoon. Whisk the eggs and put into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, dab on the cheese, scramble, and plate. Portion the fruit, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving. Mmm-yummy!

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: fresh peaches and raspberries.Lobster Thermador

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

Stir together the cream, Béchamel, 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.

Zucchini Days, #1

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My mother thought it was hilarious that in New Hampshire in August, you couldn’t park your car with the windows open for fear that someone would slip some zucchini onto the back seat. I wouldn’t mind that at all, since there are many delicious ways to use the green [and yellow] summer squash while following the Fasting Lifestyle.

Zucchini Breakfast Soufflé:   280 calories      2.1 g fat     5.4 g fiber      16.4 g protein      33.3 g carbs         245.4 mg Calcium     PB        GFZucchini Breakfast Souffle

1 cup fresh zucchini, grated, steamed, patted dry                                                                                                   2 Tbsp cup fatfree cottage cheese                                                                                                                                                                                                                                                                                          2 tsp Parmesan cheese                                                                                                                                          large pinch herbes de Province                                                                                                                         one white from a 2-oz egg                                                                                                                             1/2 cup strawberries, or rasperries, or blueberries                                                                                           5-6 oz fruit smoothie or green smoothie or natural apple cider                                                         nearly-black coffee or tea or lemon in hot water.                                                                                       Grate the zucchini on a box grater and steam it over water or ‘saute’ it in a pan with enough water to prevent sticking. Transfer it to paper towels to dry off excess liquid. HINT: steam it the night before and let it drain in a strainer over night. Combine with the cheeses and herbs.  Beat the egg white until stiff and fold into other ingredients. Bake at 350 until puffed and starting to brown. Prep your beverages, add the fruit, and there you are: enjoying summer’s bounty.

Zucchini Fritatta  300 cal   21 g fat       3.5 g fiber      23 g protein     20 g carb     402 mg Calcium               GF PB      HINT: serves two, so save half for lunches or dine with a friend. Inspired by a recipe in Fresh Ways with Vegetables, part of a Time-Life series.Zucchini fritatta

3 two-oz eggs                                                                                                                                                           ¼ cup low-fat ricotta chesse                                                                                                                                                          thyme, salt, pepper to taste                                                                                                                               3 oz mushroom, chopped                                                                                                                                     2 cloves garlic, minced or pressed                                                                                                                   ¼ c. onion, chopped                                                                                                                                              ½ pound zucchini, grated                                                                                                                                             1 tsp lemon juice                                                                                                                                                      2 Tbsp Parmesan cheese, grated                                                                                                                        1 and ½ oz mozzerella cheese, grated

Whisk the eggs, ricotta, salt, pepper, and thyme together. Heat the broiler. Cook the mushrooms, garlic, and onion in an oven-safe pan for 2-3 minutes. Add zucchini and lemon juice and cook about 5 minutes, until vegetables are soft and all the liquid has evaporated. Turn the heat down to medium and stir in the Parmesan. Smooth the surface of the vegetables in the pan and pour in the egg/ricotta mixture. Cook on the stove-top for 1 minute. Sprinkle with mozzerella and put under the broiler for 2-3 minutes. Cut in half. Save that half for tomorrow or serve proudly to your dinner companion.

Spicy Foods

~ me ~ 2 Comments

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.

Hot weather demands spicy foods from warm climates, doesn’t it?  We can do that while Fasting. Whether the cuisine is from Southwestern France or from India, spice is nice.

Basquaise Omelette: 294 calories    7.8 g fat   2.5 g fiber  16.7 g protein    32 g carbs    116 mg Calcium    PB              This recipe, full of the flavors of the Basques region of SW France, comes to us from Salute to Healthy Cooking, published by the French Culinary Institute. Wonderful book from which we cook all year long. Note that this is a baked omelette, so the method is a little different. Faites bien attention.                                                                            

Basquaise Omelette w: applesauce

1.5 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 sauce, such as Hunt’s                                                                                   1 Tbsp bell pepper, chopped                                                                                                                                        ½ clove garlic or pinch granulated garlic                                                                            2 tsp parsley, chopped                                                                                                                                          1.5 tsp Parmesan cheese, grated                                                                            1.5 oz applesauce or apple slices                                                                                                                                    Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]                                                                                     Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Heat the oven broiler. In an oven-safe skillet, put the tomato sauce, peppers, garlic, parsley, and 2 Tbsp water. Cook gently until the veg are soft and the water is evaporated. Remove from pan. Add a spritz of non-stick spray and heat the pan. Whisk the eggs with 2/3 of the tomato mixture and pour into the pan. As the eggs cook, gently lift the edge of the eggs and let uncooked egg flow underneath. Do not flip or fold the eggs. Top the eggs with the cheese and put the skillet under the broiler to finish cooking. Prepare the fruit and beverages. Slide the omelette onto the plate and top it with the remaining tomato/pepper mixture.

Tandoori Chicken and Vegetables 241 cal [299 if you add ¼ of a pita bread] 5.6 g fat 18.6 g protein 15 g carbs    PB GF   You can buy jars of tandoori sauce or summer sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners or lots of calories.

Tandoori chicken & vegetables

2 oz chicken, cooked and cubed                                                       ½ cup eggplant, cubed                                                                                                                                           2 oz broccoli                                                      2 oz bell peppers, cut in chunks                                                                                                                         2 oz zucchini, cut in thick slices                                                                                     ¼ cup brown rice, cooked                                                                                                                                      ¼ – 1/2  c tandoori sauce                                                                        ¼ of a pita bread

Cook the vegetables together until they are tender. Drain. Add the chicken and the sauce. Warm it all. Plate the brown rice [warm it if cold] and serve the chicken and vegetables on top. Good enough to eat.

Fisssh

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Gollum loved his fisssh, but he liked it “raw and wriggling.” We enjoy fish, too, and we have it several times a week. High in protein, high in healthy fats, great tasting most of all. Today’s menu revels in fish — just right for the Fasting Lifestyle.

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 creamy chèvre [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.                                                                                                                                  

Fish Curry: 250 calories 1.6 g fat 8 g fiber 18.5 g protein 31 g carbs 71 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]:          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 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. 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 cauliflower florets                                                                                                2.5 oz cooked fish                                                                                                                    3 Tbsp peas                                                                                                                                1/4 cup boiled yellow or brown lentils                                                                           1/4 cup diced tomatoes                                                                                                                 1/4 cup diced cucumber

Steam or boil the carrots and cauliflower.  Boil the lentils.   Warm the sauce, add the fish, peas, cooked carrots and cauliflower, and heat gently until all is warm.  Plate with the lentils and top with tomatoes and cucumber.

 

Smoothies

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat meals from the 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.

For the 150th blog post, I will discuss smoothies. Lots of people like ’em, for lots of different reasons.  ‘Number One Son’ used to drink them in the morning as a fast way to get out the door to work.  Some think that a smoothie is healthier than juice.  Some think that a smoothie is an easy way to get nutrition.  Some of those ideas are correct, some are not.

A smoothie should be a blended mixture of fruits [and/or vegetables] with a liquid like juice or yogurt or some sort of milk.  This produces a ‘whole-fruit’ beverage, unlike the way most juicers extract the fiber and leave the juice. Now that The Big Corporations have gotten into the game, goodness knows what’s in their smoothies, and goodness has little to do with it! Lots of fat, calories, and additives.

At our house, we always used to drink orange juice from concentrate, the stuff our parents served us.  In fact, my husband’s grandfather helped to develop the beverage during WW2.  Then we thought that smoothies would add a healthy dose of vitamins, so we added fruit such as berries and bananas.

Fruit Smoothie, chez nous: 88 calories  0 g fat    1.0 g fiber    0.2 g protein      21.7 g carbs 15 mg Calcium PB GF  HINT: enough for 4 [four] 5-6 oz servings                                                             2 oz banana                                                                                                                                                                2 oz fruit [all one variety or mixed; we like raspberries, strawberries, black currants, blueberries]                                                                                                                                                           20 oz [2.5 cups] orange juice                                                                                                                             Put the fruit in the blender with 4 0z of the orange juice. Run it on “High” to break up the fruit and make it all smooth. Switch setting to “Low” and add the remaining juice. Run blender to combine the liquids. Save the rest for other mornings. HINT: I make these up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw. Another time-saver!

M&Ms Fruit Smoothie: 80 calories   0.4 g fat       3.5 g fiber    4.2 g protein       16.2 g carb 131 mg Calcium This recipe is from the Fast Diet book, further quantified by me. PB GF When we started the Fast Diet, we went right to smoothie in the Fast Diet Book!  HINT: this makes enough for 2 servings, so reserve the rest for another breakfast which will save you time.                                                                                                                                                       6” of banana [3.0 oz]                                                                                                                                              ½ cup plain, non-fat yogurt                                                                                                                                2 oz fruit. [either ½ cup mixed berries or 7 one-inch strawberries]                                                              8-10 ice cubes                                                                                                                                                      Blend at low speed at first to break up the fruit, then at higher speed to puree.  HINT: I make up ‘kits’ in advance. In a freezer-safe container, I place all the ingredients except the ice cubes and freeze it days to weeks in advance. The night before a Fast Day, the Smoothie Kit comes out to thaw on the counter overnight. Much simpler.

Then a doctor told us that we needed to add Green Smoothies to our diet.  The benefit of pulverized greens is that they are easier for the intestines to process, which is good for all the bacteria which inhabit your gut and help you to digest your food.  So we tried this for a while.                                                                                                                                                                Fruited Green Smoothie    77 calories       0.3 g fat       1.6 g fiber      1.7 g protein       31.3 g carb       30.7 mg Calcium PB GF        HINT: this makes enough for three 6-oz servings, so it will save you time on the next 2 breakfasts.                                                                                                                   2 cups mixed greens – spinach, kale, chard – roughly chopped                                     2 oz banana, sliced                                                                                                                                                      2 oz berries                                                                                                                                                                                           ½ of an apple or pear                                                                                                                                          12 oz tomato juice [such as Knudsen’s organic]                                                                                           10 ice cubes                                                                                                                                                                            Put the fruit and greens in the blender and swirl it together on ”high” just long enough to break them down. Set blender to “low,” add the juice and ice cubes. Process until smooth. Put what you don’t drink today into a jar in the ‘fridge. Next time you use it, shake it well. If you think it has become too thick, feel free to thin it with water or OJ.

Or you could drink a combo of the previous two…..                                                                           Fruit Smoothie w/ greens, ME:        74 calories      0.1 g fat     1.0 g fiber     0.5 g protein       16.5 g carbs    29.4 mg Calcium PB GF      HINT: this makes enough for several breakfasts, so make it once and use it often. A real time-saver.                                                       2 oz banana 2 oz berries [black currants, strawberries, blueberries, red or black raspberries, blackberries – any combo] 1 cup raw spinach or Swiss chard or kale or beet greens                                                                            1 1/2 cups orange juice or natural apple cider                                                                                                    1 cup tomato juice                                                                                                                                                  Toss the fruit and greens into the blender. Add 1/2 cup orange juice. Process on high to blend the fruits and puree the leaves. Turn down to lowest setting and add the remaining juice. Process until smooth. Keep the setting on ‘low’ at this point, unless you like your smoothie with a huge head of foam! HINT: I make these up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw.

You will notice that none of these beverages is a meal in itself — low in calories, yes; but low in protein as well.  We like to drink a fruit beverage with breakfast, so we have one of these. Do you have to drink them?  No. Go ahead and skip them. Smoothies are not mandatory parts of the Fasting Lifestyle.  You can do the arithmetic and see how many calories, etc, it would remove from your menu. You could spend those calories adding more whole fruit to the meal, or save those calories for a fruit snack later in the day if you are at a low ebb.

What if you wanted a smoothie for breakfast? I’ve got one for you. I used to take this for lunch, back in the pre-Fasting Lifestyle days.  You are missing about 80 calories to make it a 300 calorie breakfast, but it would get you through the morning.              

 Banana-Strawberry Tofu Smoothie:   199 calories    3.4 g fat     3.7 g fiber         14 g protein      26 g carbs 360 mg Calcium       PB   GF                                                                                                                             2 oz banana                                                                                                                                                             ½ c plain, fat-free yogurt                                                                                                                                            ½ cup sliced strawberries                                                                                                                                 2.8 oz soft tofu, which is 1/5 of a package  [firm tofu has more protein and Ca.]                                          Put everything in the blender and wizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth.      NB: If you want to, add another ½ cup of yogurt, or skimmed milk which will add more volume and bring the calorie count to 159.

August!

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Wow — it is almost August already.  Time is short — need to fit in all the favorite summer foods.

Buttermilk Baked Eggs: 293 cal 9.8 g fat 8.2 g fiber 15.2 g protein 39.7 g. carb 253 mg Calcium This recipe is from Marion Cunningham’s The Breakfast Book. All I added were the sides. Great book full of good recipes.                PB  GF — if using GF breadButtermilk Baked Egg w: S-b 1 slice 70-cal whole-grain bread                                                                                                                      one 2-oz egg                                                                                                                                                                            2 Tbsp buttermilk                                                                                                                                                     2 oz strawberries                                                                                                                                           blackish coffee or blackish tea or lemon juice & hot water                                                                       5-6 oz fruit smoothie or green smoothie or natural apple cider

Cut out a hole from the middle of the bread using a 2” cookie cutter or juice glass. HINT: put the ‘hole’ in a sandwich bag in the freezer. Save for Dutch Breakfast or Breakfast Casserole or Stuffed Clams or Crab Cakes later on. Toast the bread lightly. HINT: this step could be done the night before. Or cut and toast the bread weeks in advance and freeze. Lightly spray an oven-proof pan with cooking spray and put the toasted bread in it. Break the egg over the bread so that the yolk lands in the hole. Carefully spoon the buttermilk over the egg and bread. Season to taste. HINT: you could prep this far and refrigerate over night. Bake at 350 for 15 minutes. Meanwhile put the fruit in a small dish, brew your beverage, pour your fruit smoothie and you have a terrific breakfast!

Mackerel stuffed with Leeks: 285 calories 15.7 g fat 1.6 g fiber 22 g protein 9.3 g carbs 46.5 mg Calcium       PB   GF         This is from one of Joanne Harris’ lovely cookbooks. If you are lucky enough to get fresh mackerel,  you will enjoy this meal.Mackeral stuffed w: leeks

Two 2-oz mackerel filets to total 4 oz per serving                                                                                      salt & pepper                                                                                                                                                           2 tsp grainy mustard, like ‘country Dijon’                                                                                                      dried oregano or fresh, chopped                                                                                                                              ¾ of an ounce of sliced leeks                                                                                                                    ground coriander                                                                                                                                                     3 oz tomatoes, sliced OR sliced cucumber and cherry tomatoes, as shown

Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice the vegetables. What a lovely summer meal!

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!