recipes for Michael Mosley’s 5:2 Diet

Why Not?

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Why not start now and make a few sensible changes to your life. For example, try ONE of my recipes tomorrow. Could be breakfast, could be dinner, its your choice. You could be on the fence about this whole ‘Fasting Lifestyle’ thing. You’re thinking that the food amounts will be skimpy…. that you will feel deprived…that you’ll get around to it some day….  If not now, when? If not you, then who will improve your own health?

Mushroom Omelette   291 calories    7.5 g. fat    10.3 g. protein    7.0 g. carb    PB    GFMushroom Omelette w: applesauce

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.                                                                                                  ½ oz mushrooms                                                                                                                                                         ½ tsp grated Parmesan cheese                                                                                                                            1 ½ oz of unsweetened applesauce                                                                                                           blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz green or fruit smoothie

See that piece of toast? I’m not sure how it got onto that plate, unless it was a day that my weight had dipped so low that I needed to add another 70 calories to the meal. Or maybe this is my husband’s plate.  If you had 1/2 a piece of toast, it would add 35 calories.

Chop or slice the mushrooms and saute with a little water in a skillet. Remove and set aside. Now whisk the 1.5 eggs with seasonings to taste. Pour into a heated skillet sprayed with non-stick cooking spray. Cook, tipping the pan and lifting the cooked eggs until the bottom is set but the top is still moist. Top with the mushrooms and cheese, fold and plate. Serve with applesauce, plus your beverage and smoothie. You are off to a good start.

Chicken Curry     295 calories                                                   GFChicken Curry w: tomatoes

curry sauce [makes 3 cups sauce. you need 3/4 cup for tonight’s dinner]:    HINT: once you have some of this sauce in the freezer, fixing this meal next time will be a snap                1 cup onion, chopped                                                                                                                                                      1 clove garlic, minced                                                                                                                                         1/2 cup celery, chopped                                                                                                                                      1 cup apple, peeled, and diced                                                                                                                          1-2 Tablespoons curry powder                                                                                                                      3/4 tsp dry mustard                                                                                                                                             1 bay leaf                                                                                                                                                                 3 cups chicken broth                                                                                                                                              1/2 cup water                                                                                                                                                          Spritz a sauce pan twice with cooking oil and add 2 Tbsp water.  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 at a bubble until it measures 3 cups. Measure out 3/4 cup for this recipe, then cool and freeze the remainder.                                                                                  now complete the curry:                                                                                                                                    1 oz carrot rounds                                                                                                                                              1/2 cup cauliflower florets                                                                                                                                     1 oz cooked chicken breast                                                                                                                                 3 Tbsp peas                                                                                                                                                          1/4 cup boiled yellow lentils                                                                                                                           1/4 cup diced tomatoes

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

 

Amour-propre

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Literally, the title means ‘love of self’ implying vanity and selfishness.  But it can also mean ‘self-respect.’  Many people want to lose weight so they will like themselves better. Like yourself enough now, so that you will want to stay with the Fasting Lifestyle and lose those extra pounds. If you aren’t happy with yourself now, losing weight won’t help.

Coddled Eggs 280 calories 6.3 g. fat 10 g. protein 16.6 g. carb  PB GF if using GF breadcoddled egg w: yog blueberries

one 2-oz egg                                                                                                                                                              1 ½ tsp grated Parmesan cheese                                                                                                                           other seasonings to taste                                                                                                                                   ½ slice 70-cal bread                                                                                                                                               ¼ cup berries                                                                                                                                                          2 tsp plain nonfat yogurt                                                                                                                          blackish coffee or blackish tea or lemon and hot water                                                                           5-6 oz fruit smoothie or green smoothie or cider

Bring a small pan of water to a simmer. Use enough water to cover the egg coddler by 1” or to come ½ way up the custard cup. Spritz some cooking spray into an egg coddler or ramekin or custard cup. Break the egg into the coddler or ramekin, and add and salt/herbs to taste. IF USING A CODDLER: Screw on the lid of the coddler and lower it into the water. IF USING A CUSTARD CUP OR RAMEKIN: carefully place the custard cup into the water and adjust the water level so it comes up half-way. Put the lid on the pot. Simmer 4.5 minutes then turn off the heat and leave the eggs in the water for about 3 minutes more. Toast the bread and serve with mixed fruit/yogurt. Pour your hot breverage, and the smoothie. You will feel coddled and cossetted when you treat yourself to this breakfast.

Seafood Tacos:    270 calories    2.1 g. fat 2   3 g. protein    36.4 g. carbs          PBseafood tacos w: slaw & salsa

two 6” corn tortillas        I like Ole brand                                                                                                            3 oz cooked fish HINT: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap it and label it and store in freezer until needed.                                                                                 ½ cup tomato, cubed  and drained                                                                                                                                          ½ cup cabbage, chopped                                                                                                                                         1 oz red onion, sliced                                                                                                                                                 1 Tbsp lime juice or salsa verde [Herdez brand is good]                                                                         pinch chili powder + pinch cumin                                                                                                                    1.5 Tbsp plain yogurt

Combine the cabbage, tomato, and onion in a bowl with the lime juice and spices. Heat a large griddle or cast iron pan and put the tortillas in it until they are warm, pliable, and beginning to brown. Remove to your plate. Spread the tortillas with the yogurt. Divide the fish between the tortillas and add a splash of lime juice or salsa verde. Top with the vegetable slaw. If there is too much slaw to fit into the tortillas, serve it on the side.

Do you like yourself enough to take action for your health? Start following the Fasting Lifestyle and read the following link:                                                                                                          8 Things You Can Do on Sunday to Lose Weight All Week    http://www.cheatsheet.com/health-fitness/8-things-you-can-do-on-sunday-to-lose-weight-all-week.html/3/

Mmmmm…

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“Mm-mm Good” said the TV ad, and that’s how our food should taste, even if we’re ‘dieting.’  But this isn’t a diet, its a Lifestyle: good food with few calories twice a week, then eat normally the other five days. And today’s menu does taste good, right down to the soup.

Mushroom-Egg Toast   290 calories                                                                     PBEgg-mushroom toast w: applesauce This is yummy. The eggs are creamy and the mushrooms lend a marvelous layer of flavor. I like this better than poached eggs.

1 piece 35-cal bread OR 1/2 piece 70-cal bread                                                                                             one 2-oz egg                                                                                                                                                              1 oz mushrooms, chopped                                                                                                                                    1 Tbsp chives, chopped                                                                                                                                        1 ½ oz of applesauce                                                                                                                                                       blackish coffee, blackish tea, or lemon in hot water                                                                                      5-6 oz smoothie or natural apple cider

Toast the bread. Spritz the non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, salt, and pepper in with the egg and beat it up. Scramble lightly with the mushrooms, keeping the eggs moist. Turn out over the toast and plate the fruit. Sip your beverages and have a good day.

Minestrone Soup    215 calories   3 g fat   10.2 g protein   36 g carbs   5.6 g fiber    PB GF [if you use GF pasta]Minestrone SoupHINT: One serving is one cup, but you could go to 1 and ¼ cups each. This recipe made 6 cups for me – several future meals from this recipe!                                                                             1 tsp olive oil                                                                                                                                                             1 cup onion, chopped                                                                                                                                          2/3 cup carrot, chopped                                                                                                                                         ½ cup celery, chopped                                                                                                                                         2 cloves garlic, chopped                                                                                                                                       3 slices pepperoni, chopped                                                                                                                              ½ cup sweet potato, cubed                                                                                                                                     ½ cup zucchini, diced                                                                                                                                          ½ cup mushrooms, chopped                                                                                                                              2 cups crushed tomatoes                                                                                                                                     ¾ cup small white beans, drained and rinsed if canned                                                                                 lots of sage and rosemary, chopped                                                                                                                  3 cups water                                                                                                                                                                    1 oz pasta, all or some of it could be whole wheat if you are boosting fiber [orzo, dinetelli, broken spaghetti]                                                                                                                                                     2 tsp Parmasan cheese, grated                                             salt and pepper to taste

Put the olive oil, onion, carrot, celery, garlic and pepperoni into a sauce pan together and cook over medium heat until onions begin to wilt.  Add the sweet potato, zucchini, mushrooms, tomatoes, white beans, herbs, and water.  Cook at a simmer for about 20 minutes. Add the pasta and cook until it is soft. Add remaining seasonings.

 

Not Your Grandmother’s Diet

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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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle. 

I get a kick out of novels from the early 1900s, when my grandparents were young.  One old goodie is The Melting of Mollie, in which our heroine seeks advice on how to lose weight before her boyfriend returns from a sea voyage.  The kindly, wise young doctor suggests one hard-boiled egg for breakfast, a peach for lunch, and chicken breast for dinner with vegetables. Mollie is spurred on by letters from her distant sweetheart in which he fondly remembers her slim silhouette. Since she has become a bit pudgy, she is ready to do anything to regain her figure. Imagine her horror when her sailor returns, and she finds that he has gained so much weight that she finds him unappealingly fat! The hypocryte wanted her to be slim while he thought it was alright to let himself go to seed.  [Spoiler alert: she marries the doctor!]

Mollie’s way of eating might be effective but you wouldn’t want to stay on it long — too little variety and too many foods off limits. One of the beauties of the Fasting Lifestyle that there are many food choices available to you.  Keep at it and you will melt like Mollie.

Improper English 265 cal.   4.3 g. fat     17.2 g. protein    47.5 g. carbA “proper English” is the full Victorian breakfast, serving every conceivable food you can imagine. This version leaves out the eggs and kippers [how improper!], but keeps the protein-rich baked beans along with the rest of the usual stand-bys.

Improper English

++ ¼ cup baked beans ++++ one 50-60 calorie sausage  ++++   ½ piece of 70-calorie whole-grain toast ++++ ½ of a 2.5” diameter tomato     +     salt  ++++ 1 oz mushrooms ++++ a few grapes ++++ optional: 5-6 oz fruit smoothie or green smoothie ++++ blackish coffee or tea ++

Cut the tomato around its equator and put one half away for later. Salt the tomato and put under the broiler until it softens. Cook the sausage and mushrooms in the same pan to heat through. Heat the beans – perhaps in the microwave. Toast the bread and brew the hot beverage. Pour the smoothie and plate everything. Cheerio!

Pomelo-Shrimp Salad:     259 cal     5.9 fat     22.5 protein      26.6 carb   PB   GF

pomelo-shrimp salad w: chips + romaine

The pomelos were ripe in our son and daughter-in-law’s garden, so I used some to make this meal.   Since pomelos are uncommon, substitute grapefruit.   The recipe is from Hot Sour Salty Sweet by Jeffrey Alford and Naomi Duguid. I’ll be perfectly honest:  my chief taster thought the pomelos tasted bitter.  In future, I will use grapefruits.

++ 1 Tbsp fish sauce  ++++ 1.5 Tbsp lime juice ++++ 1.5-2 tsp brown sugar  ++++  1 cup grapefruit  segments ++++ 1.5 tsp coconut  ++++ 1/4 oz dry roasted peanuts ++++ 2 tsp chopped shallot  ++++   1/2 cup fresh mint  ++++ 1/4 tsp Thai chile sauce ++++  3 oz shrimp, cleaned — I used tiny cold water shrimp. If you use larger shrimp, cut them into smaller pieces. ++++ 1 large leaf romaine lettuce ++++ chopped scallion ++

Mix the fish sauce, lime juice and brown sugar in an oven-proof bowl. Add the shrimp and let marinate. Toast the coconut in a dry skillet until just beginning to brown. Peel and segment the pomelo/grapefruit and remove pulp from the membranes. Put the shrimp and marinade into the microwave and heat until cooked. Gently combine the shrimp, marinade, pomelo, coconut, peanuts, shallot, mint, and chile sauce in a wide bowl. Put the lettuce leaf on the plate and fill it with the salad. In the photo, you see some colorful chips. Those are veggie chips by Terra which add a nice crunch and a few more calories to the meal. Omit if you wish, but do not substitute potato chips!

Hash

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The title word is used a lot in our language: hashtag; make a real hash out of that; corned-beef hash.  The word itself is from the French verb << hâcher >> meaning to chop. When we ‘hash it over,’ we cut it into small parts to analyze.  I bring this up because the breakfast proposed here is a sort of hash, made of ham. Looks like corned-beef in the photo, but it is ham. On a similar note, another French word is used in the kitchen: “mince.”  We use the word mostly to mean that something is cut finely, or to mince words. But the adjective << mince >> in French also means “thin,” something to which many aspire. You can use both those words as you prepare dinner. Bon appetit!

Ham Hash    303 calories  3.3 g fat   3.9 g fiber  20.3 g protein   48.8 g carb                                                                   I know what you are thinking: where is the fruit on that plate?!? This ‘hash’ has the fruit as an ingredient.  Ham Hash1 and 1/2 oz ham, chopped                                                                                                         1/4 cup fat-free cottage cheese                                                                                                   1/4 cup unsweetened applesauce                                                                                                1 slice 70-calorie bread, shredded into crumbs   do not use dry bread crumbs                  crumbled sage leaves + salt+ pepper

Combine all the ingredients in a bowl.  Spoon into a lightly-oiled or spritzed non-stick pan or well-seasoned cast iron pan. Bake 20 minutes in a 350 degree oven. All done.

 

Greek Chicken Salad   295 calories   12.8 g fat     4.8 g fiber    23.7 g protein    26.5 g carb     240.3 mg Calcium                            PB   GF                                                      This recipe was clipped from a magazine and stored in the recipe file. When I saw it, I recognized that if most of the olive oil were removed, it would make a smashing Fast meal. We like this one a lot.Greek Chicken Salad

1 and 1/2 oz chicken, roasted and shredded                                                                                                    1 and 1/2 c. shredded romaine or 3 oz salad greens                                                                                      1/4 c garbanzo or small white beans                                                                                                                       2 and 1/2 oz tomato chunks or 1 c cucumbers, cubed                                                                                   3 black olives, pitted & sliced                                                                                                                                  1 oz feta cheese, crumbled                                                                                                                                 3/4 tsp lemon juice          1/4 tsp olive oil             1/2 tsp each of mint, oregano, parsley

Prep the meat, greens, tomatoes, and olives as described. Measure the lemon juice, olive oil, and herbs into a salad bowl. Whisk together. Add the greens and toss to combine. Add the chicken, beans, tomato/cukes and toss gently. Top with the olives and feta.

 

Keep on trying

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If you had made a resolution this year to do better at being healthy, how’s it going? Is it difficult some days? Keep on trying! After all, the Fast Lifestyle involves only 2 days a week, and surely you can find the resolve to stick to that. Hang in there. Eat your veggies.*  Keep the faith. Lower the fat and carbs. Get back on the plan tomorrow and you will thank yourself later.

Shirred Egg    284 calories    8.4 g. fat     12.25 g. protein     25.7 g. carb   PB, if you eat only 3 eggs per week [GF if you use GF bread]    I learned to prepare this dish when working on my Girl Scout ‘Cooking’ badge. I still eat it because it tastes so good. Peter says, “this is my favorite FAST breakfast!” Shirred EggOne 2-oz egg                                                                                                                                                              1 Tbsp half&half                                                                                                                                                    1/2 Tbsp Parmesan cheese                                                                                                                                half a slice of 70-calorie bread, toasted                                                                                                             2 oz apple slices                                                                                                                                              blackish coffee or blackish tea or lemon in hot water                                                                               5-6 oz fruit smoothie, green smoothie or natural apple cider

Heat the toaster oven to 325. Spritz a 1-cup ramekin with cooking oil or spray. Break the egg into the cup, and pour the half&half on top. Sprinkle with cheese, add salt and pepper to taste. Bake for 12-15 minutes, then let sit 2-3 mins. Plate with the toast, apples. Serve with your choice of black-ish coffee or tea, or lemon in hot water.

Spinach-Fish Timbale   264 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. The calorie count looks low, but you will find it to be filling and satisfying.

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.

 

* Meet Your Daily Veggie Quota

“My long-term resolution is to get five to six cups veggies (raw or cooked) daily for good health and energy. Yes, even dietitians can have days when they don’t meet their veggie quota! Increasing veggie intake not only boosts general health, it helps to prevent disease, too. Plus, veggies also make excellent hunger tamers. Deeply colored veggies naturally suppress appetite and increase fullness from their fiber and essential fatty acid content, making these nutritional gems something you should aim to include at every meal! — Lauren Minchen MPH, RDN, CDN

….. Summer…….

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With the start of February, it is time to think about summer and where your body will be with its goals.  Today’s menu spotlights the plants and tastes of Summertime.  To be where you want to be [in terms of your health] this Summer, you must start now.  Get the good habits going and follow the Fast Lifestyle starting tomorrow.

Herb Scrambled Eggs w/ toast 279 calories   7.9 g. fat  18.2 g. protein  23.7 g. carbs   PBHerb Scramble w: plum

3 two-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week                                                                                                                                                                             1 Tbsp chopped herbs: chives, rosemary, oregano, thyme, lavender                                                      salt & pepper to taste                                                                                                                                           ½ piece of 70-cal whole-grain bread    OR full piece of 35 calorie bread [shown]                                                                                                                 5-6 oz green smoothie or fruit smoothie                                                                                                           hot beverage of choice, go light on the cream and sugar                                                                             1 plum

Whisk the eggs with salt & pepper to taste. Pour into a hot pan sprayed with cooking oil. When bottom of eggs are set, sprinkle the herbs over the eggs, fold, and plate. Toast the bread, brew the beverage, pour the smoothie, and you are good to go.

Mediterranean Vegetables 289 calories 8.7 g. fat 15.2 g. protein 44 g. carbs      PB  Mediterranian Meal

HINT: This makes enough vegetables for two [2] meals or save the rest for a following dinner or for a Ratatouille Breakfast.   Measure out 2 cups of the mixture and store it.                                                                                                     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 and 1/2 tsp oregano                                                                                                                                               ½ cup chickpeas, rised and drained                                                                                                               per serving: 1 oz mozzerella, shredded                                                                                                           ½ cup brown rice or couscous, cooked

Prepare all the vegetables, and put them in a saucepan. Simmer, covered, until cooked through. Add oregano, salt and pepper to taste, and the chickpeas. 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!

Mex-Moroc

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Hundreds of millions of years ago, North America and Africa were side-by-side in the giant continent of Pangea.  Today we celebrate that proximity with foods from Mexico and Morocco. Why not?

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 November 4 posting for recipe] to give this simple breakfast rich flavor. It will keep you going for hours.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.

Morrocan Tuna: 278 calories   1.4 g. fat    8.7 g. fiber     34.9 g. protein     PB GFMorrocan Tuna w: beans, clementines

4 oz tuna steak [When I see frozen tuna steaks at the supermarket, I get a few]                                    Moroccan spices or ground cumin                                                                                                                    1/3 cup white beans, rinsed [Goya brand is always reliable]                                                                            1 slice preserved lemon OR 1 slice fresh lemon                                                                                                  4 oz green beans                                                                                                                                 1 or 1/2 clementine [they originated in Morocco]                                                                  cilantro

Rub tuna on both sides with Moroccan spices. Chop the lemon and stir into the beans. Bake the tuna on a cast iron skillet for 4-5 minutes per side in a 400 degree oven. When the beans are cooked, drain and stir in the cilantro. Plate with fruit.

You may have noticed that I focus on made-from-scratch foods. This way you know what you are eating and can control for fat, sodium, and additives.  But don’t just take my word for it:   1. Cut Back on Trash— Literally “Resolve to cut down on the amount of trash you produce from food boxes, bags, plastic bottles and take-out containers. This simple act will not only decrease waste but it will also help you clean up your diet. You’ll start planning more, eating more real foods, ordering less take-out and spending more time in the kitchen! You will get healthy, decrease your carbon footprint and save money in the process.” — Katie Cavuto MS, RD, dietitian for the Philadelphia Phillies and Flyers

https://www.yahoo.com/health/10-resolutions-diet-experts-want-143451460.html

Easy Does It

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Everyone these days talks about what should and should not be a ‘right.’  Well I think that easy to prepare food should be a ‘right’ for people who are trying to eat a healthy diet. Following the Fasting Lifestyle shouldn’t be difficult.  One of the reasons that I created this blog was to make it simple to eat well and still lose weight. Today’s recipes are easy.

Vegetable Scramble:  297 calories              PB  GF if you eliminate bread  HINT: prepare the vegetables the night before for a quicker breakfastVegetable Scramble w: toast, apple

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 two-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.

Chicken Noodle Soup   293 calories  10.1 g. fat   20 g. protein  28 g. carbs             If you have this in the freezer already, then it is really easy!

Chicken Noodle Soup

3 cups chicken or turkey broth                                                                                               2 oz chicken white meat, diced or shredded                                                                    1 oz broken spaghetti or linguine                                                                                       ¼ c. white beans, drained and rinsed if canned                                                                      1.5 oz carrot, diced 1.5 oz green beans, cut into 1” pieces                                                              1 0z Canadian or back bacon, slivered                                                                    seasonings to taste: salt, pepper, dried thyme, dried sage HINT: This makes enough for two servings. Invite a friend or freeze for another easy meal. Per bowl: 1 tsp grated Parmesan cheese + generous sprinkling of parsley

Bring the broth to a simmer and cook the noodles until almost tender. If the chicken is raw, throw it in the pot to cook. Add the beans, carrot, green beans, Canadian bacon and seasonings. When heated through, ladle into bowls and top with the cheese and parsley. Yum. Yum.

Mediterranean Idyll

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Let’s go South for the day.  To Southern France, that is, the land of Province, the Midi, and fields of lavender. Nothing like a sunny sojourn to banish the dark of a winter’s day. Enjoy the flavors of the Mediterranean and continue the Fasting Lifestyle on your way to a healthier you.

Ratatouille Eggs   292 cal                      PBRatatouille Egg-toast

1 piece 70-cal multi-grain bread [I use Nature’s Own]                                                                               one 2-oz egg                                                                                                                                                             ¼ cup Mediterranean Vegetables [see July 15, 2015]    last time I made some, I froze a portion                                                 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. [If using frozen veg, thaw in a strainer and let the excess water drain out.] 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.

Langostino with Garlic:   261 calories     3.4 g fat     9.2 g fiber  26.1 g protein 34.7 g carb   PB    GF       I wish I knew the source of this recipe, because I really like it. ‘Langoustine’ is either a large shrimp or the tail of a Norway lobster, according to LaRousse. Sometimes you find them frozen and when I see them, I buy them. HINT: the amounts shown serve TWO people. This is a good meal to share and more difficult to cut down for one serving. If you are into leftovers, make the whole thing and enjoy it for lunch on a Slow Day.

Langostino w: garlic

1 tsp olive oil                                                                                                                                   2 cloves garlic, chopped + pinch of hot pepper flakes                                                                 5 oz langustino chunks or 4.5 oz cleaned shrimp                                                                         5 oz broccoli florets or asparagus, cut into 2” pieces                                                                    1 cup cabbage, sliced [3 oz]                                                                                                                     2 Tbsp dry white wine                                                                                                                    salt & pepper                                                                                                                                             15 oz tomatoes, coarsley chopped or canned diced tomatoes                                                      ¾ c white beans, rinsed and drained                                                                                             ½ cup fish stock

Pour the tomatoes through a sieve, saving the juice that drains out. Heat the oil in a saute pan or wok. Add the garlic and hot peppers to the pan along with the broccoli [or asparagus] and cabbage. Saute for 3-4 minutes. If the pan gets too dry [ie: no sound of cooking], add some reserved tomato juices and/or some of the fish stock. Pour in the wine, then sprinkle in the salt and pepper. Cook to reduce the wine to almost gone. Add the beans, tomatoes, and fish stock. Cook until liquid is reduced by half, about 6 minutes. Add the langostine and cook to thicken the broth.

The prep is fussy, the cooking is quick, the result is delicious. If you wish, serve with a side salad of 1 cup baby greens, sprinkled with a quality vinegar and herbs. Or stir the greens into the saute pan at the last minute to wilt them.