recipes for Michael Mosley’s 5:2 Diet

Fun and Easy

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Eating sensibly and working toward your health goals shouldn’t be a boring slog. While I have fun adapting and creating recipes for the Fasting Lifestyle, I hope you are having fun eating them and that this blog makes it easy for you to keep the faith.  Want more reasons to stay with or get on the Fast Diet?  Read this article:  “Calorie restriction may have some benefit for non-obese”  By Kathryn Doyle, Reuters   https://www.yahoo.com/news/calorie-restriction-may-benefit-non-obese-152627984.html

 

Laughing Herb Omelette 290 calories    8.9 g fat     3 g fiber     15.3 g protein     27.5 g carbs 219 mg Calcium        PB          GF [if you eliminate the toast or use GF bread]Laughing Herb Omelette

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                                                                                                 1/2 section Vache Qui Rit [Laughing Cow] cheese                                                                                       1.5 Tbsp fresh herbs                                                                                                                                                2 oz apple                                                                                                                                                                   ½ slice whole grain bread    [I like Nature’s Own  whole grain bread]                                                                                                                                                                5-6 oz green smoothie or fruit smoothie or natural apple cider                                                     blackish tea or blackish coffee or hot water with lemon

Whisk the eggs and herbs together. Take the cheese from the ‘fridge [HINT: keep it cold so that it will slice better] and slice it into as many thin slices as you can. Spritz a hot non-stick or cast iron pan with cooking oil and pour in the eggs/herbs. When the bottom begins to set, lay the cheese slices over half the surface of the eggs. Cook to your degree of doneness, fold and plate. Slice apple, toast bread, shake up the smoothie, pour your hot beverage and laugh along with the cow.

Tomato Soup w/ Sandwich        289 calories     5.1 g fat       5.6 g fiber         15.9 g protein             29.9 g carbs       209.8 mg Calcium   PB    GF [if using GF bread]                                           Comfort food can also be low in calories. Don’t be put off by the seeming length of the recipe below — it goes together very quickly.  The soup recipe is from Fresh Ways with Soups and Stews, published by Time-Life Books. HINT: the soup is enough for 3 servings, so it is worth the time to make enough to freeze for later, rather than making a single serving.tomato soup w: croq mons, grapes

Cook Soup:     1 tsp virgin olive oil     +  2 Tbsp water                                                                                                                3 onions, chopped [2 ½ cups]                                                                                                                                    1 cup carrot, thinly sliced                                                                                                                                                                              1 tsp fresh thyme or ¼ tsp dried thyme           pepper to taste                                                                                                   3 cloves garlic, chopped                                                                                                                                         28 0z can tomatoes, coarsly chopped with juices                                                                                         1 ¼ cup unsalted chicken or vegetable stock                                                                                                                         ¼ tsp salt    

Heat the oil in a large heavy-bottomed pot over medium heat. Cook the onion, carrot, thyme, garlic, and pepper for 7-10 minutes or until onions are translucent. Add the tomatoes and juice, stock, and salt. Reduce heat and simmer 30 minutes. [more directions later]

Prep Sandwich:         1/2  slice 70-calorie bread [Nature’s Own]                                                                     1 slice Swiss cheese from the deli                                                                                                                          1 oz ham, 97% fat free

Cut the bread in half.  Cut the cheese in pieces the size of the bread halves. Construct a sandwich of bread, ham, cheese, bread. Save out one bread-sized piece of cheese. Wrap the sandwich in foil and put in the toaster oven at 350 until cheese is beginning to melt on the inside. Unwrap the sandwich and put the cheese on top. Toast the sandwich so that the cheese becomes melted and might start to brown.

Finish Soup:        1 tsp ricotta or small-curd cottage cheese                                                                          1 tsp plain non-fat yogurt                                                                                                                                  

Puree the soup in food processor or blender. Pour half of it into a freezer container to cool before storing. Put the remaining soup in the serving bowl. Stir the cheese and yogurt together and put a large dollop in the middle of the hot soup. Use the tip of a knife to pull the mixture out from the middle in several radiating arms. A few grapes add a dash of color.

Mother

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My mother was always watching her weight.  Nothing systematic, mind you, just a constant effort not to overeat. Her major exercising was gardening. I think she would have liked the Fasting Lifestyle. If she were alive today, I would encourage her to walk more everyday and to adopt the intermittent fasting and calorie restriction which are the hallmarks of the plan. I hope I come close to sharing her intellect and laugh-filled good nature. But I also aspire to live healthier and longer than she did.  AMZF 1919-2007

Tostada : 308 calories 7.6 g. fat 18.1 g. protein 39.7 g. carbs GF PB Use some of the chili non carne [See Go Wild, March 2, 2016 posting for recipe] to give this simple breakfast rich flavor. It will keep you going for hours.  The chili was my mother’s recipe.Tostada

one 6” corn tortilla                                                                                                                                             one 2-oz egg                                                                                                                                                              2 Tbsp chili non carne                                                                                                                                               2 tsp Monterey Jack or Cheddar cheese, grated                                                                                                  hot beverage of your choice – hold the cream and sugar                                                                               5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat the toaster oven to 350. Put the chili in a custard cup and put it into the oven to heat. Warm a dry cast iron skillet over med-high heat. Warm the tortilla in the pan on both sides until it is warm and pliable and starting to brown. Remove the tortilla and keep warm in a dish towel. Spritz the skillet with non-stick spray and fry the egg until it is done as you like it. Remove the egg. Spread the chili on the tortilla and return the tortilla to the skillet. Put the egg on the chili and sprinkle with the cheese. Put the pan into the hot oven until the cheese melts. Brew your beverage, pour the smoothie and wake up your mouth.

Spinach-Fish Timbale 254 calories    7.4 g. fat    6.6 g. fiber    37.8 g. protein     19.2 g. carbs 341.8 g. Calcium PB [GF if you use GF bread]  Seen in cookbooks, this recipe lends itself well to our uses.Spinach-Fish Timbales w: gr beans

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

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

In the pan of spinach water, cook the onion/shallot until the water is gone. Combine the onion, bread crumbs, and spinach.

Lay the fish fillets out so that they make one long line, over-lapping by about an inch. Spoon the spinach stuffing on the fish to cover it. Spray the inside of a 1-cup ramekin or custard cup with oil or non-stick spray.

Roll up the fish as compactly as you can and put it into the ramekin. Bake in the oven for 15 minutes. Cook the green beans. When the fish is baked, hold the ramekin in one oven-gloved hand while you invert a plate over the ramekin. Flip it all over so that now the ramekin is upside down. Lift off the ramekin. Plate with the beans.

Cinquo de Mayo

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This widely-celebrated holiday is greatly misunderstood.  When Napoleon Bonepart was working on being emperor of the world, he installed his sister and her husband on the throne of Mexico.  The pair were inept rulers and the populace rose up to depose them.  Decades later, on May 5, 1862, France invaded Mexico, which had defaulted on debts.  When a tiny force of locals defeated the French army, Voila! Cinquo de Mayo!  This year it occurs on a Fasting Thursday and you have two choices: Fast on a different day, or just binge.  [The latter is not recommended]

Here are several tried and true recipes for Mexican-inspired meals which are consistent with the Fasting Lifestyle.  Pick a breakfast, choose a dinner, skip the lunch/snacks, and maybe you can squeeze in a tiny shot of tequila [about 85 calories], if you are so inclined.  **

Tostada       PB  GF    posted in Mex-Morroc,              January 31, 2016                                                                       Breakfast Burrito  GF     posted in Seasonal Foods              September 27, 2015

Chile non Carne    PB  GF    posted in Go Wild            March 2, 2016                                                                          Chicken Quesadillas     GF      posted in Gunn & Grommet          April 13, 2016                                                     Seafood Tacos   PB  GF    posted in Amour Propre           February 21, 2016                                                             Chicken Cesar Salad     GF      posted in Oregano              April 6, 2016

 

**http://www.shape.com/healthy-eating/healthy-drinks/cinco-de-mayo-10-alcoholic-drinks-avoid       This website tells of the calorie-bombs which pose as drinks for celebrating Cinquo de Mayo.  And it offers alternative beverages for any occasion, because eating in a healthy manner is an every-day idea.

Floralia

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The ancient Romans threw a 5 day festival in honor of Flora, the goddess of flowers and Spring.  In southern France, towns celebrate in early May with floral displays and parades of flower-bedecked floats. I like to recognize the season with meals based on flowers, fruits, and vegetables. We can celebrate Flora and the Fasting Lifestyle.  Put some fresh flowers on the table, use the flowered napkins, and eat your way to better health.

Ratatouille Eggs     292 cal       PB    [GF if you use GF bread]Ratatouille Egg-toast

1 piece 70-cal multi-grain bread [I use Nature’s Own]                                                                            one 2-oz egg                                                                                                                                                            ¼ cup Mediterranean Vegetables [see Saint Swithen’s Day from July 15, 2015]                                                                                    5-6 oz green smoothie or fruit smoothie or unpasturized apple cider                                         blackish coffee or blackish tea or lemon in hot water

Toast the bread. Warm the vegetables briefly and spoon onto the toast. Fry the egg using a non-stick or cast iron pan and put the egg on top of the vegetables on the toast. Pour the beverages and you have a fine breakfast as well as a head-start on your 5 servings of vegetables for the day.

Shad with Chickpea Ragout    297 calories        13 g fat       7.5 g fiber       20 g protein    26.5 g carbs       62.7 mg Calcium      PB GF                                                                                                                                                    Shad fish used to be a highly-anticipated event of Spring. They ran up-river from the sea, heralded by the blooming of the Shad Bush [genus: Amelancher] , and were devoured for their flesh and roe. Now much more rare, their flesh is still delicious and full of Omega 3. The chickpea ragout is from Jacques Pepin and could be a meal in itself.Shad w: chickpea ragout

Chickpea Ragout         nb: entire batch has 484 calories, so break into portions      PB  GF  divided in 2: 242 calories 4.8 g fat 10.7 g fiber 11.7 g protein 40.3 g carbs 51.3 mg Calcium divided in 4: 121 calories 2.8 g fat 5.3 g fiber 5.8 g protein 20 g carbs  26 mg Calcium   HINT: If you aren’t serving 4 people, freeze the remainder in single serving portions.

This is from Jacques Pepin’s Fast Food My Way. Of course he doesn’t mean my kind of ‘Fast Food,’ but Pepin has long been a proponent of healthy cooking. He presents this as a side dish, which for our purposes is best prepared with seafood or another protein source. If you want to eat it on its own, top it with some cheese.                                                                                     ½ tsp olive oil                                                                                                                                                          ½ cup diced onions                                                                                                                                              ½ cup scallions, chopped                                                                                                                                       1 Tbsp garlic, chopped                                                                                                                                          2 cups diced tomatoes, fresh or canned, drained                                                                                         1 and ½ cup chickpeas, drained and rinsed if canned                                                                                 ½ cup chicken stock                                                                                                                                                   ½ tsp salt  &  ½ tsp pepper

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, chicken stock,  salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions.

2 oz shad, boned                                                                                                                                                            1 Tbsp salsa verde I like Herdez brand: lots of flavor, next-to-no calories                                              2/3 cup chickpea ragout                                                                                                                                         3 oz snow peas

Put the shad in a small oven-proof dish and spoon the salsa verde on top. Turn the fish to coat on both sides. Bake at 400 degrees for 5 minutes. String the snow peas and steam or boil until tender-crisp. Warm the chickpea ragout [in microwave, if using ragout made before] and plate it all. So-o-o-o easy!

NB: Can’t find shad? You could substitute 4 oz of swordfish or halibut or smelts or 3 oz salmon

Surf and Turf

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Sounds like a restaurant menu item, right?  The sort loaded with all the wrong calories.  Not this time!  The fish is in the morning and the meat is at night, all in the right proportion and all fitting into the Fasting Lifestyle.

Nordic Breakfast    297 calories    11.7 g. fat     6.8 g. fiber      15.5 g. protein    34.8 g carbs            117.5 mg Calcium     PBNordic Bfast

This is based on a recipe from the Fast Diet book, but I always thought it looked like a puny amount of food. Then I tried it and I sure changed my mind: this will fill you up, even without the smoothie! If you insist on the smoothie, you will add another 84 calories.

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.

Venison Salad: 286 cal       Venison is a healthier alternative to beef, as is bison.     GFVenison Salad

3 and ½ oz roasted venison                                                                                                                                  ¾ oz marinated mushrooms                                                                                                                                          1 oz roasted red pepper                                                                                                                                          1 slice dried pear                                                                                                                                                        2 cups lettuce                                                                                                                                                                1 tsp olive oil                                                                                                                                                            ½ tsp balsamic vinegar                                                                                                                                         3 oz broccoli

Slice the roasted venison into pieces less than 1/2” thick or into large chunks. Whisk the olive oil and vinegar together, then toss with the lettuce and mushrooms. Place on a salad plate. Arrange the meat on the salad and arrange the red pepper and broccoli on top. Dice the pear and sprinkle over all.

The Dreaded Buffet

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You are on a trip or at a professional dinner meeting or at a party and there it is, the nemesis of the dieter: The Buffet Table. An invitation to over-eat if ever there was one!  In the name of science, I have conducted an experiment with buffets.  So far the ‘n’ = 2, which means that I’ve done this twice, but I will persevere in collecting these data.

The setting is a semi-annual professional meeting which I attend.  The dinner is buffet-style, preceded by happy hour.  The day of the week is Thursday.  Fasting Lifestyle must continue.

Breakfast:  any of the usual Thursday breakfasts would apply here, since they are omelettes which means lots of protein and few carbs.      300 calories max

Lunch: I drink 8 oz skimmed milk in the early afternoon, so dinner doesn’t see me so hungry that I misbehave.  No snacking!                                  90 calories

Dinner: One glass red wine purchased at happy hour and sipped all through dinner. The wine could be omitted, but this is for science, right?  Salad and bread are served. Pass on the bread and pass on the creamy, gooey, fat-filled salad dressings. I eat the entire salad with salt and pepper. I made sure to drink a lot of water throughout the meal.buffet salad

At the buffet, I pass on the potatoes and the rice pilaf. In the trade, those are called ‘plate-fillers’ and that’s why they are presented first.  I fill 1/3 of the plate with the mixed vegetables. Of the 3 entrees, I skip the deep-fried chicken and choose instead the seafood casserole and the sirloin tips.                                       calories: unknownbuffet dinner

A dessert of apple crisp is served.  This could have been waved away, but I ate it.

Results: 1st time I did this, I my weight did not change at all the next day!  The second time, my weight dropped the next day by 0.4 pounds.  My conclusion is that if you are serious about your commitment to proper eating, you can face the buffet with common sense and confidence.

Diets are not only Veggies

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We are each supposed to eat 5 servings of fruit and vegetables daily.  And there are many diets which involve the eating of only vegetables. I think that is unsustainable, but some people like it. With these meals, you can get your veggies and have your diet, too. A twofer.

Vegetable Scramble    293 calories  9.5 fat   15 protein   28 carb     PB  GF if using GF breadVegetable Scramble w: toast, apple

HINT: prepare the vegetables the night before for a quicker breakfast or use left-over ¼ cup Mediterranean Vegetables from freezer                                                                                             ½ cup chopped green pepper                                                                                                                           ½ cup chopped zucchini                                                                                                                                    ½ cup chopped tomato                                                                                                                                         1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                               ½ piece of 70-calorie bread                                                                                                                                 2-3 oz apple blackish coffee or blackish tea or lemon in hot water                                                       5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Put the raw vegetables in a small saute pan with a few tablespoons of water. Simmer until vegetables are cooked and the liquid is evaporated. Pour eggs into a pan which has been sprayed briefly with cooking spray. Before the eggs set, add the cooked vegetables. Scramble to taste. Brew your beverage and take the previously-made smoothie from ‘fridge. Plate with fruit.

Pork Somen Noodles   260 cal    6.0 g. fat    11 g. protein    28.8 g. carb   Found on the back of a bag of somen noodles, this recipe is quick and easy and good to eat. HINT: this is enough for TWO.pork somen noodles

2 oz somen noodles        and     1 qt water                                                                                                                                                               1 tsp oil                                                                                                                                                                         1 1/2 cup cabbage, shredded OR 1 cup snow peas                                                                                          1 cup carrot, shredded                                                                                                                                          2 scallions, sliced diagonally                                                                                                                               4 oz roasted pork tenderloin  HINT: this uses pork which was cooked previously                      2 cloves garlic, sliced                                                                                                                                              2 Tbsp soy sauce

Heat the water to a boil. Add the noodles and cook for 3 minutes. Drain, rinse, and cool. Slice the pork into 1/2” rounds, then slice cross-wise into sticks.  Prep the vegetables as described above and set aside in the order needed.  Heat a heavy frying pan or wok. Add the oil and heat it. Add the cabbage, carrots, and scallions, and stirfry for 1 minute. Then add 1 Tbsp water and continue to stirfry for 1 minute more.  Add the pork, garlic, noodles, and soy sauce. Sauté until contents are warm.

For Gunn & Grommet

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“How about a little cheese, Grommet?” Wallace the claymation character would ask.  “Many’s the long night I’ve dreamed of cheese,” sighed Ben Gunn in Treasure Island. And today they shall be satisfied!  Cheese provides necessary protein and Calcium and it tastes good too. Since the Fasting Lifestyle does not ban it, let us enjoy it.     Welcome to LSM, a fellow cheese-lover, who has resumed Fasting with renewed resolve.

Cheese Omelette  303 calories    10.1 fat   1.8 fiber     15.6 pro    28.7 Carb    232 mg Calcium  GFcheese omelette w: applesauce

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                               ¼ oz cheese such as Cheddar or Gruyere                                                                                                       1 and 1/2 oz apple                                                                                                                                                          blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz green smoothie or fruit smoothie

Whisk the eggs with seasonings to taste. Grate the cheese. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, sprinkle with cheese, fold and plate. Slice fruit, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving.

Quesadillas 295 cal  9 g. fat  2.7 g fiber  18.8 g protein  31.4 g carb  211.5 mg Calcium   GFchicken quesadillas w: zucc+yam

2 six-inch corn tortillas HINT: Read the package! Make sure that each tortillas is 65 calories each or less.                                                                                                                                            ¾ oz monterey jack cheese, grated                                                                                                                   2 Tbsp non-fat cottage cheese                                                                                                                            2 Tbsp tomato salsa – drain it if it is very liquid                                                                                              large pinch Mexican oregano                                                                                                                                  1 oz [¼ cup] cooked shredded chicken breast                                                                                                    2 oz broccoli, steamed HINT: You could also serve with a slaw made of grated jicama and carrot seasoned with Salsa Verde.  -OR-  Steamed sweet potatoes and zucchini, as seen in photo above.

Heat a cast iron skillet and warm the tortillas on both sides until they are warm, pliant, and beginning to brown in spots. Remove and keep warm in a tea towel. Combine the cheeses, salsa, and oregano. Spoon half of the cheese mixture on each tortilla, then top with shredded cheese. Cook the broccoli. Fold over the tortillas and cook on both sides in the hot skillet until hot and toasty and melty. TIP: I sometimes need to put something on top of the folded tortillas to keep them folded as they begin to cook. No problem after they are flipped.

Read this before the upcoming weekend to help yourself to stay on track.    https://www.yahoo.com/health/how-screwy-weekend-eating-may-wreck-your-110056343.html

Oregano

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It seems odd to me that there are two types of oregano in my kitchen: Greek and Mexican. But both have their uses and each evokes the sensibilities of a different cuisine. Today’s menu features both of them in dishes from the home country. Both are worth your attention as you continue your adventures with the Fasting Lifestyle.

Creamy Greek Omelette    309 calories      10.3 g. fat        18.9 g. protein         30.9 g. carb          GF if you use gluten-free bread.  The  feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat.Creamy Greek Omelette w: S-Bs

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 feta cheese                                                                                                                                                      1 ½ Tbsp cottage cheese                                                                                                                              Greek oregano, salt, pepper                                                                                                                               ½ slice 70-calorie bread [I like Nature’s Own multigrain]                                                                                     1 and 1/2 oz of apple                                                                                                                                                     5-6 oz fruit smoothie or natural apple cider                                                                                           blackish coffee or tea or lemon in hot water

Mince the feta and combine with cottage cheese and oregano. Spritz a non-stick skillet with oil or non-stick spray and heat the pan over medium-low heat. Beat the eggs well with 1 spoonful of the cheese mixture using a rotary mixer. Pour the eggs into the pan and let cook undisturbed until the edges set. Lift the edges gently to allow the uncooked egg to flow underneath. Before the top surface sets, sprinkle with salt and pepper. Put dollops of the cheese mixture on half the omelette and make an attempt to spread it out. Fold the omelette in half and continue to heat in the pan. Filling will heat and may ooze out a bit. Brew and pour your beverages. Plate the apple and the omelette. Oh yum.

Cesar Salad:       263 calories         11.1 g. fat         36.4 g. protein          4 g. carb          GF                   Straight out of the Fast Diet book, with quantities changed a teensy bit.Cesar Salad

1 and  1/4 oz Canadian bacon                                                                                                                                        3 oz chicken breast, left over from a roast or poach if raw                                                                            2 c chopped romaine or 2 c. mesclun                                                                                                                 1 T grated Parmesan                                                                                                                                                   1 tsp olive oil                                                                                                                                                               ½ tsp lemon juice                                                                                                                                              Mexican oregano [Cesar Salad after all is of Mexican origin, not from Roman rulers]

Heat the bacon on a hot, ungreased griddle until it begins to brown. Remove and slice into strips. Cut chicken meat into strips or chunks, as you wish. Roughly chop or tear the romaine, if using. Whisk the oil and lemon juice in a salad bowl. Add the lettuce and toss to coat with the dressing. Plate the greens and sprinkle with the Parmesan cheese and oregano. Arrange the meat on top of the greens. Isn’t that a big meal?!

April Break

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No, we are NOT taking a break from our Fasting Lifestyle.  But let’s take a moment to step away from the path and look at where we are going.  Do you have any goals that you are pursuing?  Are they reasonable and attainable?  If your goal is to have less body fat and to be more healthy overall, then in my opinion the Fast Diet is the one for you. Eat these [or any others from the Blog Archive] tomorrow, and start on a new path.

Breton Breakfast:    303 calories        14.4 g. fat         4.3 g. fiber       4.7 g. protein     41.7 g Carb PB not GF, but reduced gluten since buckwheat is GF     Here is one way to use the crepe batter which we made on October 14 and you stored in the freezer. You need one crepe per serving. Make some extra for a lunch or dinner later this week.Breton bfast w: apple

1 crepe                                                                                                                                                                                 1 two-oz egg                                                                                                                                                               1 oz [3 Tbsp] diced tomatoes                                                                                                                                 1 Tbsp [1 oz] diced artichoke, canned or frozen                                                                                          1/4-1/3 tsp curry powder [seafarers brought a lot of spices to Brittany’s ports]                                     1 and 1/2 oz apple                                                                                                                                                    5-6 oz green smoothie or apple cider                                                                                                       blackish tea or coffee or hot water with lemon

Put the vegetables and curry in a small sauce pan with any juice still in the tomatoes and cook uncovered until the veg are soft and the liquid has almost evaporated. HINT: do this the night before to save time at breakfast. If your crepe was cooked previously, warm it a little to take off the chill. Cook the egg by frying it in a lightly-oiled non-stick pan. Spoon the vegetable on the crepe, put the egg on top. Hold briefly, if needed, in a warm oven while you pour the smoothie and warm beverage, and while you slice the fruit.

Smelts, pan-fried       275 calories        7.1 g. fat       32.2 g. protein        15.7 g. carb                       When Spring is near, the smelts swim up the rivers and into my frying pan!smelts with winter veg

4 oz smelts, cleaned & boned                                                                                                                             1 egg white                                                                                                                                                               ½ slice 70-cal whole-grain bread, ground to crumbs                                                                               salt, pepper, thyme                                                                                                                                                    1 tsp olive oil                                                                                                                                                              4 oz broccoli + cauliflower + carrots

Trim tails and fins from the fish and remove the backbones. Whisk the egg white until frothy. Mix the seasonings with the bread crumbs. Dip the fish in the egg whites, then in the bread crumbs. ‘Pan fry’ in oil in a non-stick skillet until lightly browned and cooked through. Steam/boil the broccoli and season to taste. Plate the vegetables and the fish. Looks good enough to eat, doesn’t it!