recipes for Michael Mosley’s 5:2 Diet

Summer Solstice

~ me ~ Leave a comment

Tomorrow will be the longest day of the year for those of us in the Northern Hemisphere.  The sun will be directly over the Tropic of Cancer, marking the first moment of Summer.  In far northern climes, like Scandinavia, this is a day of rejoicing and enjoying the long, long days.  We can celebrate our increasing good health and decreasing girth as we follow the Fasting Lifestyle with a Norwegian breakfast and a Swedish dinner.

Nordic Breakfast   297 calories    11.7 g. fat       15.5 g. protein     34.8 g carbs      PB                           This is based on a recipe from the Fast Diet book, but I always thought it looked like a puny amount of food.  So wrong! This will fill you up, even without the smoothie! If you insist on the smoothie, you will add another 84 calories.Nordic Bfast

3 slices of Finn Crisp crackers                                                                                                                                    2 oz smoked salmon                                                                                                                                               2 Tbsp whipped cream cheese                                                                                                                          2 rings red onion, thinly sliced                                                                                                                                  ½ cup raspberries                                                                                                                                                        1 oz apple                                                                                                                                                              blackish coffee  or blackish tea or lemon in hot water                                                                      NOTE: no smoothie

Carefully spread the cream cheese on the crackers. Divide the salmon among them. Arrange the onion rings atop the salmon. Slice the apple and pour your hot beverage. Skip the aquavit.

Lamb Patty with Swedish Cucumber Salad     299 calories    17.2 g fat     0.5 g fiber                   20.8 g protein        12.6 g carbs    68 mg Calcium        GF          The inspiration for this meal is from Craig Claibourne’s International Cookbook, long a family favorite.

Lamb w: Swedish cucumber salad

1 4-0z lamb patty, available at markets or make your own using 90% lean lamb                             2 cups sliced cucumbers                                                                                                                                           1 Tbsp sugar                                                                                                                                                              2 oz white wine vinegar                                                                                                                                           1 tsp cold water                                                                                                                                                     salt and freshly ground pepper                                                                                                                        ½ tsp dill

Combine the sugar, vinegar, water, salt, and pepper in a 3-cup container. Slice the cucumbers, spread them out on towels and pat dry. Stir the cukes into the liquid, wetting all the slices. Chill for at least one hour.  Add the dill now, or sprinkle it on top when you serve. HINT: the cucumber salad is enough to serve two. Cook the lamb patty by grilling or baking or pan-frying in a non-stick pan. Season to taste. Plate the lamb with the cucumber salad for the simplest of hot-weather treats.

 

A Day in the Midi

~ me ~ 2 Comments

If your schedule won’t permit a visit to the French Riviera, you can at least eat as if you were there!  We can follow the Fasting Lifestyle, dream our dreams of travel, eat good food, and still lose weight healthily.

Provinçale Omelette    294 cal.     9.5 fat      12.5 pro      15.7 carb          PB GF                                          I asked my husband for a new omelette idea, and he suggested these flavors.Provincal omelette

1 and ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                               1/2 oz bell pepper, steamed and diced                                                                                                                                   1 black olive, pitted and chopped                                                                                                                          1/8 oz feta cheese, diced                                                                                                                                                 1 oz grapes                                                                                                                                                                5-6 oz fruit or green smoothie or natural apple cider                                                                                                                                                    blackish coffee or blackish tea or lemon in hot water

Whisk the eggs [salt and pepper may not be needed due to saltiness of olives and feta]. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the vegetables and cheese. Fold over, and plate with the grapes. Brew your beverage and take the previously-made smoothie from ‘fridge.

 

Chicken Provincal:    270 cal       7.6 g fat         24.4 g protein      19.4 g carbs    GF                       This recipe is from the Culinary Institute of America, with a few tweeks by me.provincal chicken w: broc:caul

3 oz chicken breast, boneless & skinless                                                                                                         1 Tbsp flour                                                                                                                                                                                        1 tsp olive oil                                                                                                                                                                    1 garlic clove, minced                                                                                                                                            1 anchovy fillet, oil rinsed off                                                                                                                              1 Tbsp dry white wine                                                                                                                                           ½ c tomatoes, chopped, juice retained                                                                                                               2 Tbsp chicken stock                                                                                                                                             2 oil-cured black olives, pitted and sliced                                                                                                      2-3 oz broccoli florets

Fillet the chicken breast meat by cutting it along the thin side to create 2 slices. These will cook faster, as well as looking like more food on the plate! Sprinkle the flour over the chicken to coat it lightly. Heat the oil in a small non-stick skillet and cook the chicken on one side. Turn once to cook the other side, remove from pan. Put the garlic, anchovy, tomatoes, and wine in the pan, mashing the solids with a spoon as they heat. Momentarily, add the chicken stock and olives to warm them and cook until the sauce thickens. Return the chicken to the pan to heat it briefly. If the sauce is in danger of cooking off, add some tomato juices or water or more stock. Cook the broccoli and enjoy your meal from southern France.

Salad Days

~ me ~ Leave a comment

Sure feels like Summer, even though the Solstice is a week away.   The tree frogs have replaced the peepers in their nightly chorus, a true indication of warmer days ahead.  Nothing suits warm weather like a salad, and let’s throw in some ‘toads’ instead of frogs for breakfast.  Don’t get anxious, its our old favorite, Toad In The Hole.

Toad in the Hole     293 calories   This whimsically-named meal is of old English origin – shades of Kenneth Graham and Beatrix Potter. The recipe is from the Fannie Farmer Cookbook.Toad in the Hole w: berries & Gr Smoothie

It begins with a Yorkshire Pudding batter which you need to prepare in advance. The Yorkshire Pudd recipe is from the King Arthur Flour 200th Anniversary Cookbook. HINT: make the batter the night before to save time in the morning.

Y. Pudd batter:         one 2-oz egg                     1 cup flour, preferably unbleached                                  ½ tsp salt                    ½ cup water                ½ cup fat-free milk

Mix all the ingredients together and let the batter stand at room temp for 30-60 minutes or in ‘fridge overnight. You will need 1/3 cup of the batter per person. HINT: The remainder can be frozen in 1 cup or 1/3 cup batches for future meals. When it is time to use the batter, beat it with a rotary beater until it is frothy.

To prepare the breakfast:                                                                                                                                      1 breakfast sausage [I like the Al Fresco brand chicken with sage @ 50 cal/link]                             1/3 cup Yorkshire Pudding batter, well beaten                                                                                               4 oz mixed berries OR ½ of a pear or apple                                                                                                                                                  5-6 oz fruit smoothie or green smoothie or natural apple cider                                                           nearly-black coffee or tea; or lemon in hot water.

Heat the oven/toaster oven to 425. Cook the sausage, preferrably in a small oven-proof pan. If you have a small [5″] cast iron fry-pan, that would be a good choice, using a tiny bit of oil in the bottom of the pan since the sausage will render no fat. Dice the sausage. Beat the batter until it is foamy. Pour the batter into the pan then sprinkle the sausage bits over the batter. Pop the pan into the oven for 15 minutes. Plate the fruit, shake your smoothie [if saved from last meal], brew your beverage, and settle down to a quick meal.

Salade Niçoise:     283 calories        16 g fat        3 g fiber          22.5 g protein         12.7 g carbs   198.3 mg Calcium          PB GF         HINT: If you plan ahead a bit, this meal goes together in minutes. A few days before, eat a meal of baked or grilled salmon and green beans. Prepare 3 oz more salmon than you’ll need for that meal and save it for this meal. Cooked salmon freezes well, just leave enough time to thaw it thoroughly. Also cook an extra bit of green beans and save them in the ‘fridge.Salade Nicoise

1/2 tsp white wine vinegar                                                                                                                                      3/4 tsp olive oil                                                                                                                                                                1 and 1/4 cup spring mix lettuce OR 3 leaves of romain, medium-sized                                                     3 oz cooked, cooled salmon                                                                                                                                3 oz green beans, cooked and cooled                                                                                                                                                     2 black olives, pitted and halved                                                                                                                      ½ hard-boiled egg                                                                                                                                                   5 cherry tomatoes

Whisk the oil and vinegar in a wide shallow bowl. Add the beans and turn them to coat with dressing. Remove to another plate. Coarsely chop the romaine, if using. Toss lettuce  with dressing. Place the salmon in the center of the salad. Surround it with the remaining ingredients. A wonderful meal in no time flat.

Let’s Eat

~ me ~ Leave a comment

So many diets, so little time.  And what do they have you doing?  Not eating, that’s what. Don’t eat this or that or any of the other thing, day in and day out.  With the Fasting Lifestyle, you can eat what you want on Tuesday, as long as you eat the following menu on Monday.  Give it a try.

Poached Egg on Toast  286 calories  6.3 g fat  4.1 g fiber  13.7 g protein   36.4 g carbs  95 mg Calcium    PB  GF if using GF breadPoached Egg on Toast

 one slice of 70-cal bread                                                                                                                                      one 2-oz egg                                                                                                                                                                 2 oz melon or 1 and 1/2 oz of apple                                                                                                                      5-6 oz fruit smoothie or green smoothie                                                                                                blackish coffee or blackish tea or lemon in hot water

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

Tuna-Bean-Garlic Salad   261 cal    4.2 g fat   5.5 g fiber    31 g protein    28.4 g. carb  152 mg Calcium         PB GF     HINT: this recipe serves 2 [two] This is from the Fast Diet book.  Great in warm weather.                         Sorry.    Can’t find a photo of this meal….

3/4 cup canned navy beans, drained and rinsed                                                                                           1 5-oz can light tuna in water, drained and flaked                                                                                            2 cloves garlic, chopped                                                                                                                                           4 oz tomato, left whole if bite-sized or sliced                                                                                               salt, pepper, thyme, parsley                                                                                                                                 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.

Because Its June!

~ me ~ Leave a comment

According to the song, “June is busting out all over.”  We are following the Fasting Lifestyle because we don’t want to be busting out all over our waistbands and belts.  Today we will look ahead to a summer of good, healthy meals by doing some ahead-of-time food preparation.

And guess what? This fits right in with a recent article:  Experts Say This Is the Number 1 Way to Lose Weight     http://www.popsugar.com/fitness/Best-Way-Lose-Weight-39766314    I’m not saying that the recipes listed here are all suitable for a Fast Day, but you could try them for a Slow Day and see if you like them.

Mediterranean Vegetables  makes 4 cups                                                                                                       per cup:      78 calories   1.1 g fat    4.7 g fiber    4.2 g protein                   14 g carbs       53 mg Calcium PB GF            HINT: This  forms the basis for four future menus:  2 breakfasts and 2 dinners.

Mediterranean Veg for freezer

2 cups eggplant, peeled and cubed OR 1 and 1/2 cup bell peppers, cubed                                                                                                                       2 cups tomato, cubed                                                                                                                                              2 cups zucchini, cubed                                                                                                                                           2 cloves garlic                                                                                                                                                                                        1 Tbsp fresh oregano and or rosemary                                                                                                     pinch hot pepper flakes, salt, pepper                                                                                                              ½ cup chickpeas, rised and drained 

Prepare all the veg., and put them in a saucepan. Simmer, covered, until cooked through, about 25 minutes. If watery, remove lid and continue to simmer. Add herbs and seasonings to taste, and the chickpeas.   After the mixture cools, I portion it into 2 scant cups in one freezer box; 1 scant cup into 2 other freezer boxes and pop it in the freezer for future use.

Felafel 1 batch =  648 cal   25.4 g fat     21 g fiber   32.5 g protein      72 g carbs      214 mg Calcium                                                  each patty = 26 cal    1.0 g. fat   0.8 g fiber     1.3 g protein    3 g. carbs     8.5 mg Calcium GF PB                                                         From the old favorite Moosewood Cookbook by Molly Katzen, these are easy to prepare and set you up for several servings of 5 or more future meals.

2 cups canned chick peas I like Goya brand [Or use dried chickpeas but factor in the time to reconstitute and cook them.  Canned chick peas make a smoother, less grainy result.]            1.5 cloves garlic, crushed                                                                                                                                        ¼ cup celery, minced                                                                                                                                           ¼ c. scallions, sliced                                                                                                                                                 1 egg                                                                                                                                                                           1.5 tsp tahini                                                                                                                                                             ½ t. cumin                                                                                                                                                                      ½ t. tumeric                                                                                                                                                                  ¼ t. cayenne                                                                                                                                                                ¼ t. black pepper                                                                                                                                                   1.5 t. salt

Combine in food processer until ingredients form a uniform paste. Scoop into a bowl and chill 1 hour. Form into balls on a silicone mat or parchment paper on a cookie sheet. I used a 1.5 Tbsp scoop and then flattened the patties. Bake at 400 degrees for 10-15 minutes. The patties should be heated through and have an outside ‘crust’ which is firm to the touch. There will be about 25 [twenty-five] of them. Use now or cool and freeze for later use.

Memorial Day

~ me ~ Leave a comment

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

Its that time of year: Summer arrives and everyone wants to over-eat at a Holiday picnic. This is so not necessary.  You can maintain the Fasting Lifestyle. even on Memorial Day. Here’s how.

National Holiday French Toast      294 calories    6.7 g fat   3.2 g fiber  13.5 g protein     31 g carbs    260.7 mg Calcium    GF [if using GF bread]   HINT: This recipe makes requires one person to have two [2] ounces or less of bread cut-outs. If you cut out more, but put the others in a bag in the freezer for a really fast breakfast later. The recipe below is enough for TWO PEOPLE.  Invite a friend or prepare the entire batch and freeze half for later.French Toast Stars

2 one half ounce pieces of cut-out shapes** from 70-cal whole grain bread                                       one 2-oz egg                                                                                                                                                               2 Tbsp fat-free milk                                                                                                                                                 1 oz strawberries, fresh or unsweetened frozen                                                                                            1.5 tsp maple syrup                                                                                                                                                          one 60-cal sausage    [I like Al Fresco brand sage breakfast links  or patties]                                                        nearly black coffee or tea or lemon in hot water                                                                                           1/3 cup 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 useing a cookie cutter.  ** This time I used 1″ stars, which made lots. [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 [see SPICY May 23, 2018] 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. IF COOKING FOR ONE, NOW PUT HALF 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.

Hot Dogs & Beans 297 cal  10 g fat    5.2 g fiber   15.8 g protein   23.6 g carb  77 mg Calcium   PB  GF  Usually, we eat hot dogs on Memorial Day, so we won’t stop now.   Baked beans are high in protein, low in fat, so they fit right in with a Fast Diet.Memorial Day franks & beans

1 dog per person {Hebrew National has a good-tasting reduced fat hot dog at 100 cal each.}                                                                                                                                                              1/3 c baked beans [I use canned, low-fat beans if I can find them] HINT: You do not use all the beans in the can, so freeze the remainder for another meal. If you want them for this meal again, freeze in batches of 1/3 c, rather than the remains of the entire can together.      mustard and/or pickle relish                                                                                                                                                                                                                                                           one 2-oz egg, hard-boiled + 1/2 tsp low-fat mayo + 1 tsp prepared yellow mustard  + Salsa Verde                                                                                                                                                                                   1/4 cup chopped cabbage + 1/8 cup shredded carrot  + 1.5 tsp cider vinegar + 1/2 tsp low-fat mayonnaise

Cook the dogs in a little frying pan with a bit of water. [Of course you could grill the dogs.]  Heat the baked beans [nuke ’em]. Peel the egg and cut it in half. Remove the yolk and mash it with the mayonnaise, mustard, and Salsa Verde. Stuff the egg halves. Whisk the mayo and vinegar and toss in the coleslaw vegetables.  Fasting on a holiday just got easier. Have non-Fasters over for the picnic? Ask them to bring the side dishes [potato salad, green salad, but not chips & dip] and let your guests eat the side dishes.  Skip the beer and S’mores until tomorrow.

Delicious

~ me ~ Leave a comment

Let’s eat some food that is delicious AND good for our health. Why not? You deserve it!

Ratatouille Omelette 285 calories 9.4 g fat 2.8 g fiber 18.8 g protein 31 g carbs 297 mg Calcium PB GF, if using GF bread or no bread  [sorry, no photo yet. check later]

1 ½ 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                                                                                                                                                                                          1/4 cup Mediterranean Vegetables, drained + chopped                                                                              1/4 oz mozzerella cheese, grated                                                                                                                               ¼ slice multi-grain 70-calorie bread                                                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                                      5 oz green smoothie or fruit smoothie or unpasturized apple cider

Whisk the eggs and pour into a medium-hot non-stick skillet with a spritz of oil.  When the bottom of the eggs begins to set, distribute the vegetables and cheese over half the eggs.  Fold and continue cooking to desired

Red Beans & Rice    per serving:  280 calories    1.2 g. fat  9.2 g fiber   11.4 g. protein     59.6 g. carb    142.8 mg Calcium   PB GF   This is the old classic recipe, long touted as containing the ‘perfect protein’. We used to think it would be bland, but it isn’t!  Yeah, you’re right, the carbs are way over the top, but these are complex carbs so that’s good.  HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later meals.red beans & rice w: peas

1 and 3/4 cups brown rice, cooked                                                                                                                   ½ cup celery, chopped                                                                                                                                        ½ cup sweet yellow or any color pepper, diced                                                                                             1 cup onion, chopped                                                                                                                                               2 cloves garlic, minced                                                                                                                                         ¾ cup crushed tomato                                                                                                                              oregano + black pepper  to taste                                                                                                                               1 and 3/4 cups red beans, drained and rinsed [Goya brand is very good]                                          per serving:       ½ cup green peas or beans     

Cook the rice.[This takes 30-45minutes]  Steam/sauté the celery, pepper, and onions in a little water for 5 minutes. Add the garlic and cook 5 minutes more. Add the crushed tomatoes and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4  cups to the vegetable mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green beans.

 

 

 

 

Such Good Things

~ me ~ Leave a comment

We are so fortunate that we have good food to eat. And that we can take steps to control and improve our health. We are lucky to have today’s menu which combines one of my favorite breakfasts with one of my favorite dinners. That’s the Fasting Lifestyle!

Dutch Breakfast    310 calories     8.2 g fat   4.3 g fiber    16.3 g protein     39 g carb    213 mg Calcium     Husband’s opinion? “This is my favorite Fast breakfast.”Dutch b-fast, h-b egg

one 2-oz egg, hard-boiled or coddled HINT: the hardboiled egg can be made days before ½ oz ham, low-fat from the deli                                                                                                                         ½ of an Arnold Multi-grain Sandwich Thin [50 cal, 10.5 carb] OR ½ slice 70-cal whole-grain bread bread [35 cal, 5.5 carb] OR one “Holland Rusk” [35 cal] OR one 2” round of bread from Buttermilk Baked Egg [20 cal]**                                                                                                                                                1/8 oz [1/2” cube] cheese if you used less bread, you could have more cheese                                          2 oz melon or apple or pear  OR a mixed fruit cup as shown above                                                                         5-6 oz fruit smoothie or green smoothie or unpasturized apple cider                                        blackish coffee or blackish tea or lemon in hot water

**If the 310 calories worry you, please note the low calories in the dinner.  If the high carb count worries you, then use one of the other bread substitutions listed.

Warm the ham in a skillet, toast the bread, brew your beverage, slice the fruit, cube the cheese. Prepare the smoothie or take the other half of the smoothie recipe from ‘fridge and shake it to mix.

Salmon Roasted with Tomatoes: 266 calories  13.1 g fat  2.9 g fiber  25.6 g protein   7.7 g carbs            212.5 mg Calcium     PB  GF    One of the earliest meals we made when starting the Fasting Lifestyle, this recipe is found in Fast Diet book in a slightly altered form.   Still a favorite. Quick and delicious.Roasted salmon w: yellow tomatoes & peas

4 oz salmon, fresh of frozen                                                                                                                                                             10 cherry tomatoes [5 oz], any color                                                                                                                                                          1 oz green peas OR ½ cup green beans OR 2 oz sugar snap peas                                                                                 seasonings to taste

Spritz a small oven-proof pan with olive oil or non-stick spray. Put the salmon in the pan and sprinkle with seasonings of your choice. Arrange the tomatoes on/around the salmon. Bake at 400 degrees for 10 minutes. Meanwhile steam the green vegetables. So easy. So yummy.

This link contains some great tips for staying on course, whether on a Fast Day or a Slow Day.       http://www.popsugar.com/fitness/100-Weight-Loss-Tips-35729586#photo-35729639

A Visitor

~ me ~ Leave a comment

My sister is arriving today for a stay, and tomorrow is a Fast Day. No problem! I will serve the following menu, which I am sure she will enjoy, and if she wants to eat lunch, she may.  You see?  Fasting Lifestyle maintained, visiting sister happy and well-fed.  Bet she won’t event know it was ‘diet food’!

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

Shepherds’ Salad 275 cal      15 g. fat      13.2 g protein       23.6 g carbs      GF                               This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette made with 1 tsp oil and ½ tsp red wine vinegar.shepherd's salad

½ oz salami                                                                                                                                                               ½ c white beans                                                                                                                                                        2.5 cups [3 oz] lettuce                                                                                                                                                1 oz mozzerella                                                                                                                                                          1 radish, thinly sliced                                                                                                                                                    2” celery, thinly sliced on diagonal                                                                                                                     2 tsp of boiled dressing

For the dressing: Put 3 Tbsp olive oil, 4” rosemary, and 6 sage leaves in a pan and simmer for 5-10 minutes.    Add 4 smashed cloves garlic and a pinch of hot pepper flakes.    Stir for a few seconds. Add ½ cup red wine vinegar and boil down the whole recipe to 1/3 cup. Strain and cool. For this dinner, you will need 2 tsp/ serving. Put the remainder in a jar and store to use anytime.

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Hearty and delicious and suitable for guests.

Couldn’t Be Easier

~ me ~ Leave a comment

Really now: how hard is it to follow the Fasting Lifestyle? Not hard at all when there is a menu like this one. If you chose four breakfast meals that you really liked, and four dinners, then you could just rotate them for two weeks and make it really easy!  Now we like variety, so we eat our favorites only once in a while. But suit yourself — but DO IT!  Do yourself the huge favor of investing in your healthy future life.

Baked Eggs Flamenco 269 calories  8.8 g fat  2 g fiber  9 g pro   13.3 g carb  42.6 mg Calcium PB  GF [if using GF bread] From Everyday Tapas, this recipe shows how a meal can go from being a dinner to being a breakfast. Similarly, any breakfast could also be a dinner.Flamenco eggs w: green smoothie

1 Tbsp tomato puree or 1/2 oz tomato, chopped                                                                                           1 ½ tsp parsley, chopped                                                                                                                                       1 1/2 Tbsp onion, chopped [1 oz]                                                                                                                                     1 ½ Tbsp bell pepper, chopped [1 oz]                                                                                                                   salt & pinch cayenne                                                                                                                                                 1 two-oz egg                                                                                                                                                                                       ½ slice 70 cal bread [I like Nature’s Own multigrain]                                                                              2 oz melon or 2 oz grapes or 3 oz apple                                                                                                         blackish coffee or tea or lemon in hot water                                                                                                      5-6 oz fruit smoothie or unpasturized apple cider

Spritz a small ramekin with cooking spray or olive oil. Put the tomato, parsley, onion in the ramekin. Microwave for 4-5 minutes to cook the onion. Add the pepper and seasonings, and microwave for another 4 minutes. [Alternatively, saute the above ingredients as described, instead of microwaving]. HINT: you can do this the night before. Remove from microwave and make a ‘nest’ in the cooked vegetables. Crack the egg into the nest. Bake at 350 for 15-18 minutes. Toast the bread, brew your hot beverage, prep the fruit. Prepare the smoothie, or take the previously-prepared jar of smoothie from the fridge and shake it well before serving.

Shrimp Stir-fry with Udon Noodles: 287 calories     7.2 g fat     23.8 g protein    33 g carbs                                                                             The back of a bag of udon noodles supplied this recipe and then I adapted it.soba:shrimp quickfry

1 oz of dry soba [or udon] noodles                                                                                                                     3 oz raw shrimp, cut in half across the body OR 2 oz chicken breast                                                     2 oz carrot, peeled and sliced into coins                                                                                                              1½ oz green cabbage                                                                                                                                               1 oz onion                                                                                                                                                                          1 1/2 tsp soy sauce.                                                                                                                                                       1 tsp olive oil                                                                                                                                                                1 oz chopped green onion [or a Tbsp steamed chopped broccoli]

Put the frozen shrimp in a bowl with a little water to thaw. Cook noodles in a quart of water about 4 minutes. Drain and set aside. Meanwhile, shell, and peel the raw shrimp. Slice the shrimp across the body. Heat the oil in a cast iron pan or wok. Add the carrot, cabbage, and onion and some of the water from the thawed shrimp. Stir-fry/steam for 3 minutes. Add the shrimp and any remaining liquid and cook one minute more. Toss the cooked noodles into the pan and mix to warm them. Add , salt, pepper, and soy sauce. Toss to mix ingredients.   If you think this sounds complicated and long, I did it in 25 minutes and that included peeling carrots and cleaning shrimp. Satisfying and good to eat.  If you don’t like shrimp, substitute just under 2 oz sliced chicken breast.