Home on the Farm

October 25, 2017October 25, 2017 ~ me ~ Leave a comment

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

We’re back now on our rural homestead, after our summer break. We don’t do any real farming, tho in the past we had large vegetable gardens as well as raising turkeys and pigs. Now we keep a flock of laying hens and in summer we raise meat birds for the freezer. Produce and fruit are canned and frozen for the winter, with meals planned around what we have in our pantry. Not everyone is as lucky as we are, but today everyone can eat as if they lived in the country. AND you will still be Fasting.

Gizzard ScrOmelette: 292 calories GF Yes, really: gizzards. High in protein, low in fat. You could try this with the gizzard that is in the giblet package at Thanksgiving time.

Three 2-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 1 oz gizzards, cleaned and simmered in seasoned stock with wine or vinegar for 1 ½ hours HINT: If you have access to gizzards, cook up a batch of them and freeze. 2 clove garlic, minced crumbled sage + salt + pepper 1 oz applesauce

Spritz a non-stick pan with olive oil or non-stick spray. Slice the gizzards and cook them with the garlic and sage until warm. Whisk the eggs with salt & pepper to taste and scramble in the pan with the gizzards. Plate the applesauce and pour the beverages. Real farm food.

Cottage Pie: 219 calories 7 g fat 1.8 g fiber 21.7 g protein 15 g carbs 35 mg Calcium GF Cottage Pie is the beef version of Shepherd’s Pie. The addition of mashed cauliflower is a great trick to lessen the calorie and carb count of mashed potatoes. Some people like to do this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.

1 cup roast beef, ground or minced NB: do NOT start with ‘ground beef’ — too fatty 1 two-oz egg, separated ½ cup mashed potatoes ½ cup mashed cauliflower ½ cup beef gravy, as fat free as you can make it 2 0z peas OR 1 cup lettuce + ½ tsp olive oil + ½ tsp lemon juice OR cider vinegar + 1 oz tomatoes

Add the egg yolk and gravy to the roast beef, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the beef mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot. Whisk the oil and lemon juice in a wide bowl, add the lettuce and tomatoes, and toss gently.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
white flour + white whole wheat flour	garlic + scallions
semolina flour	cooked spinach, 2 Tbsp
scallions + apple	Thai fish sauce + Thai hot chili sauce
Sriracha + soy sauce	melon or applesauce
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

white whole wheat flour	1.5 cups sauerkraut
egg white	applesauce + caraway seed
scallion	onions + collard greens
1.5 oz shrimp + 1.5 oz lobster meat	chicken dinner sausage, 110 cals/link
1.5 oz flounder or other white fish	garlic powder,
dipping sauce made with: soy sauce/rice vinegar/garlic/chives
Sparkling water	Sparkling water

Maritime Farewell

October 22, 2017October 23, 2017 ~ me ~ Leave a comment

Every summer for the past 25 years, we have gone to the Canadian Maritimes for vacation. We love it there. We have stayed in New Brunswick, Nova Scotia, and Newfoundland [even thought it is not technically one of the Maritimes]. But most of our time has been in Prince Edward Island. The food, the people, the music, the scenery: all are memorable but today we’ll focus on the food. SEAFOOD!! And enough fresh fruit in the summer to wallow in it from June to October. But in October, we bid a fond farewell, vowing next summer to return.

Maritime Bake: 296 calories 6.8 g fat 3.1 g fiber 22 g protein 35 g carbs 246 mg Calcium PB GF To us, the Maritimes of Canada are all about seafood, potatoes, local cheese, and lots of the herb Savory, winter or summer. Then there are the strawberries: June/July in Nova Scotia; July in PEI; August in Newfoundland. Good people, good food. Maritime Bake w: S-bs

1 two-oz egg 1/2 oz salt cod , buy it in a bag or in a box 1/8 oz Cheddar OR ADL brand “Old/Fort”, grated 1 tsp dried savory 1/2 Tbsp dry potato flakes + 1 Tbsp water pepper to taste 2 oz strawberries blackish coffee or tea or lemon in hot water 5-6 oz fruit smoothie or green smoothie or unpasturized apple cider

The night before: 1] stir the potato flakes and water together in a small bowl and let sit to moisten. 2] cover the salt cod with water and soak 30 minutes. Drain and flake into small pieces. TIP: Many recipes tell you to soak the cod again and again to get rid of the salt, but I think that makes the cod taste bland. Use your judgement.

Next morning: Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. Combine the potato, cod, and savory and put into the ramekin. Whisk the egg and pour over the cod. Top with grated cheese and bake 12-15 minutes. Prepare your beverages as you like them and plate the berries.

Mussel Gratin: 267 calories 14 g fat 2.3 g fiber 30 g protein 16 g carbs 354 mg Calcium PB GF –if using GF flour When we steam mussels for a feast, there are often some left over. Removed from their shells, the meat can easily be frozen in the cooled cooking broth. A wonderful item for a quick future meal. Mussel Gratin w: beans

3 oz cooked mussels, removed from shells [when you click the link, be sure to read all the comments incurred by saying that PEI cultured mussels are not the best you can get.] 4 Tbsp mussel broth [from cooking the mussels] 2 tsp flour [I use King Arthur unbleached] ½ oz Gruyère cheese, grated ½ tsp curry powder 3 oz green beans

Warm the mussel broth and whisk in the flour. Heat over low until thickened. Add curry powder and cheese. Whisk until cheese is melted and sauce is well combined. Add the mussels. Spritz a ramekin with non-stick spray and scrape the mussels and sauce into the ramekin. Bake at 350 degrees F. for 10 minutes while you cook the beans.

Run of the Mill Diet?

October 18, 2017September 24, 2018 ~ me ~ Leave a comment

When I look at what some people eat when dieting, it seems so lack-luster. Drink this smoothie for breakfast every day. Eat this salad for dinner every day. If that’s dieting, I’ll take a pass. In our house, we like variety and we get it every Fast Day. Here are two of our favorite menus which are unusual and delicious.

Leek & Smoked Salmon ScrOmelette: 290 calories 9 g fat 1.7 g fiber 15.6 g protein 34 g carbs 226.4 mg Calcium PB GF This classic flavor combination makes for a superb breakfast.

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 smoked salmon ½ oz leeks, sliced thinly dill + salt + pepper 1 tsp light sour cream [optional] 1 oz applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz green or fruit smoothie

Spritz a hot saute pan with non-stick spray and stir in the leeks, salmon, and dill to soften the leeks and warm the salmon. Whisk the eggs with the seasonings and sour cream. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Ratatouille with Chicken & Polenta: 228 calories 4.4 g fat 9.1 g fiber 29 g protein 32 g carbs 115.6 mg Calcium PB Oddly enough, the inspiration for this meal was a dinner on an airplane. I was determined to duplicate and improve the meal, and I think I succeeded. The polenta needs to be made ahead, and the Med Veg could come out of the freezer. All ready in about 20 minutes with those preparations beforehand. I urge you to simplify your life by preparing these items in advance. Ratatouille Chicken

1 slice of polenta [posted in Sidekicks II October 4, 2017] 1 cup Mediterranean Vegetables [posted in Sidekicks II October 4, 2017] 3 oz chicken breast, skinless and boneless [raw or pre-cooked leftovers] large pinch herbes de Province OR thyme

Pour the Mediterranean Vegetables into a small saucepan and add a little water if there isn’t much liquid. Lay the chicken meat on top of the vegetables and sprinkle with pepper and herbes de Province. Put the lid on the pan and simmer until bottom of chicken is cooked. Check to see if you need to add more liquid to prevent the vegetables from scorching. Turn the chicken, cover and continue to cook until it is done. Meanwhile, spritz a heavy skillet lightly with non-stick spray and heat it. Cut the slice of polenta in half so it is about 1/3” thick. Cook it in the hot pan on both sides until it is warm and beginning to brown. Plate the polenta, spoon the vegetables around the polenta, then arrange the chicken on top.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
1/2 oz salt cod	1 oz gizzards. cleaned
dry potato flakes + herb savory	garlic
Cheddar or ADL Old/Fort cheese	sage
strawberries	1 oz applesauce
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

3 oz mussel meat	Roast beef to make 1 cup ground
mussel broth from cooking mussels	1 two-oz egg
curry powder + 2 tsp flour	cauliflower + potato for mashing
green beans	1/2 cup low fat beef gravy
Gruyere cheese	peas or salad with vinaigrette
Sparkling water	Sparkling water

Rodeo

October 15, 2017October 21, 2017 ~ 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. As you read this article, please note that several of the recommended foods are on today’s menu: http://www.cheatsheet.com/health-fitness/best-foods-for-weight-loss.html/?a=viewall

On October 16, 1942, the ballet Rodeo with music by Aaron Copland and choreography by Agnes deMille debuted. The idea of a ballet based on cowboy tunes and the story of a tomboy cowgirl should have been shocking, but it became one of deMille’s best-loved roles and a work with endearing music. In honor of this debut, I will debut two recipes on that theme: the “Rounds” of breakfast to evoke a cowboy’s round-up experience; and a dinner named after Pancho Villa: legendary freedom-fighter/bandito who’s exploits extended over the border from Mexico to the US. To be light on your feet, stay with the Fasting Lifestyle today and continue to work toward a slimmer you.

Rounds, with Pan Muffin: 272 calories 3.3 g fat 2.5 g fiber 11 g protein 49 g carbs 206 mg Calcium PB All the foods in this meal are round, hence the name. Easiest way to prepare this is with Canadian bacon [back bacon to readers in Canada or the UK], although the ham patty is yummy. Make the pan muffin days in advance or combine the ingedients the night before for simplicity in the morning. Rounds w: pan muffin

One ham patty ** or 1 slice Canadian Bacon [back bacon to Canadians] one pan muffin++ 2 oz apple slices OR 2 0z applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider

HINT: For easiest breakfast preparation, form the ham patties the night before and also mix and cook the pan muffin recipe the night before. Freeze remaining batter or save for muffins tomorrow. Brew the hot beverage and blend the smoothie. Slice the apple and plate it. Cook the ham patty or Canadian Bacon. Warm the previously-cooked pan muffin. Done!

**Ham patty: 1.5 oz lean ham, chopped ¼ cup low-fat cottage cheese, drained 1 egg white [1.5 Tbsp] ¾ oz whole-grain 70-calorie bread sage, salt, pepper Combine and let sit for about 30 minutes to moisten all ingredients. Portion out using a 2 Tbsp coffee measure. Makes 5 patties. Cook in a medium-hot pan spritzed with oil until firm. Freeze or store in ‘fridge, if using soon.

++10-Grain Muffin Batter: 1 cup Bob’s Red Mill 10-grain hot cereal mix 1 and 1/4 cup buttermilk [combine cereal + milk and let sit while preparing other ingredients. 1/3 cup butter 7 Tbsp sugar 1 cup unbleached flour 1 tsp salt 1 tsp baking powder 1 tsp baking soda Cream the butter and sugar; mix in the egg. Add the dry ingredients and the cereal/milk mixture. Stir until just combined. Use 2 Tbsp batter for each pan muffin [use 4 Tbsp batter to make delicious standard muffins for Slow Days]

Eggs Pancho Villa: 293 calories 7.3 g fat 4.1 g fiber 14 g protein 32 g carbs 202 mg Calcium PB GF From La Cuisine magazine comes another eggs-for-dinner meal. TIP: doubles easily. Hearty, delicious, easy.

½ cup red OR white OR black beans, canned, drained, rinsed ¼ cup chopped onions 1 clove garlic, chopped or pressed 1/3 cup crushed tomatoes ground cumin 1 two-oz egg ¼ oz Swiss cheese, grated

Cook the onions and garlic in the tomatoes until they are soft. [HINT: this could be done in the microwave] Add some water if the tomatoes get too thick. Stir in the beans and the cumin. Turn into an oven-proof dish wider than a ramekin. Poach the egg briefly and put it on the beans/tomatoes. Top with grated cheese and bake at 400 degrees F. for 3 minutes.

Roma & Parma

October 11, 2017October 10, 2017 ~ me ~ Leave a comment

Summer vacation is over and everyone is back to school or back to work. So let’s take a little holiday to Italy, shall we? We’ll have breakfast in Roma, the Eternal City, enjoying the racy stories of how ‘women of the evening’ developed the combination of ingredients dubbed ‘Puttanesca Sauce.’ Then we’ll dash up to Parma, known for its famous cheese, to dine on that city’s best-known dish. And despite this wealth of flavor, we are still able to stay within our Fasting guidelines. Fantastico!

Puttanesca ScrOmelette: 288 calories 8.5 g fat 1.7 g fiber 15 g protein 37.5 g carbs 225 mg Calcium PB GF Yup. “Puttanesca” means ‘street-walker.’ This breakfast is based on the flavors of the iconic Roman pasta dish. If you ever make a dinner with that sauce, save some out to season this breakfast. puttenesca-scromelette

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 Tbsp marinara sauce + 1.5 tsp marinated mushrooms + 1 tsp capers, drained + 1 black olives, chopped OR 1.5 Tbsp puttenesca sauce from your recipe or from a jar 1/2 a clementine OR 1 oz blueberries 5 oz fruit smoothie or green smoothie blackish coffee or blackish tea or lemon in hot water

Whisk the sauce into the eggs and scramble or cook as a rolled omelette. Enjoy with the hot beverage, smoothie, and fruit

Chicken Parmesan: 238 calories 2.6 g fat 4.7 g fiber 31 g protein 11.4 g carbs 242.5 mg Calcium PG GF – if using GF bread At last! The restaurant classic made suitable for Fasters. And it is delicious. Chicken Parmesan w: salad

3 and ½ oz raw chicken breast meat, boneless, skinless 1 Tbsp Parmesan cheese, grated ¼ oz whole-grain breadcrumbs, fresh not dried 1 Tbsp milk ¼ cup marinara sauce, homemade or from a jar ¾ oz mozzerella, grated 2 Tbsp low-fat cottage cheese 1 cup baby greens + ½ oz grated carrots + ½ tsp olive oil + ½ tsp red wine vinegar

Heat the toaster oven to 350º F. Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan and bread crumbs with salt and pepper. Cream the two cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. Light the candle stuck in the wine bottle for atmosphere.

Ingredients for next week: breakfast, single portion

1 pan muffin[“Remember When” Dec. 11, 2016]	1.5 two-oz eggs
1 ham patty: lean ham, cottage cheese, egg white, 70-cal whole-grain bread, sage	smoked salmon
apple	leeks
	dill weed
	light sour cream [optional]
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

1 two-oz egg	Mediterranean Vegetables [see Sidekicks II, 4 Oct 2017]
white beans, canned	chicken breast
crushed tomatoes	polenta [see Sidekicks II, 4 Oct 2017]
onion + garlic + cumin
Swiss cheese

Sparkling water	Sparkling water

Salmon

October 8, 2017June 10, 2022 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Welcome to Donald, oyes, and Liz who are now Following.

Salmon is one of the most perfect foods for Fasters: high in protein; high in Omega3; low in calories; readily available in most locations; and it even has Calcium. Although we wouldn’t want to eat too much of a good thing, today’s menus feature smoked salmon at breakfast and fresh salmon at dinner. Eat these both in one day if you are a true affectionado/a of these anadromous fish, or split it up to enjoy Salmo salar [Atlantic salmon] at breakfast one day, and Oncorhynchus nerka or Oncorhynchus kisutch [Sockeye or Coho salmon] at dinner another day.

Leek & Salmon Bake: 270 calories 7 g fat 3 g fiber 15 g protein 36.4 g carbs 225.6 mg Calcium PB GF Simply delicious.

One 2-oz egg ½ oz smoked salmon 1/3 oz leek, sliced thinly 1 tsp low-fat sour cream OR plain Greek Yogurt dill weed to taste + dash lemon juice 1 yellow plum OR ¼ cup blueberries Optional: 5 oz fruit smoothie or berry-yogurt smoothie[88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Spritz an oven-proof ramekin [for 2 people, Dear Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish. Cook in microwave for 30 seconds at high heat to soften the leek. Add leek and salmon to the ramekin. Whisk the egg with the sour cream, dill, lemon juice, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages and dish the berries. Have a wonderful breakfast and a wonderful day.

Cucumber Boats with Salmon: 258 calories 12.4 g fat 3 g fiber 20.4 g protein 19 g carbs 162 mg Calcium PB GF So easy for the summer or anytime you crave the delicious taste of salmon.

Cucumber Boat w: salmon and 3-bean salad

2 3/4 oz cooked salmon one 3.5 oz cucumber cut in half of which you will use only one half for this meal 1/2 Tbsp watercress sauce [see Different, posted 27 Sept, 2017] 1 tsp Dijon mustard 1/8 oz leek ½ cup 4-bean salad [see Sidekicks I, posted 17 Sept, 2017]

Slice the leek and blanch in a little water in the microwave. In a bowl, break up the salmon and combine with the sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out the seeds with a melon-baller. Save the other half of the cucumber for another use. Mound the salmon into the cucumber boat and plate with the 4-bean salad.

Sidekicks II

October 4, 2017March 26, 2022 ~ me ~ Leave a comment

Fred Astaire & Ginger Rogers. Bogey & Bacall. Roy & Dale. These couples were meant to be together. Today would have been my parents’ 75th wedding anniversary. They were devoted soul-mates and so I continue my series of foods that go with other foods. Whether you are Fasting or enjoying a Slow Day, these foods, like my parents, are good sidekicks.

CHILI NON CARNE: HINT: This is enough for 4 one-cup servings OR two 1.5 cup servings with 1 cup left over. Prepare it for dinner or use it for breakfast: Tostadas, Chili-chili Eggs. 15-16 oz canned red beans, drained and rinsed 16 oz canned tomatoes – in chunks or diced, not drained 1 cup chopped onion 1 green pepper, chopped 2-3 tsp chili pepper, or more if you like ½ – 1 tsp ground cumin Saute the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning.

COLESLAW: Perfect with hot dogs, burgers, or grilled chicken. Makes ¾ cup ½ cup chopped cabbage 2” carrot grated [makes ¼ cup] celery seed 2 tsp Mayo Dressing made with olive oil 1.5 tsp cider vinegar pinch Whisk the mayo with the vinegar and toss with the vegetables. Sprinkle with celery seed and refrigerate 2 hours.

MEDITERRANEAN VEGETABLES: Serve with eggs or folded into crepes. So versatile. 2 cups eggplant, peeled & cubed OR 1 and 1/2 cup bell peppers, cubed 1.5 tsp oregano 2 cups tomato, cubed 2 cups zucchini, cubed 2 cloves garlic ½ cup chickpeas, rised and drained

Prepare all the vegetables, and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste, and the chickpeas. Use whatever amount you wish for this meal and freeze the remainder in 1/2-cup or 1-cup portions.

POLENTA: Serve with Chicken and Mediterranean Vegetables equipment you will need: >>metal bowl of 1 quart capacity >>sauce pan that the bowl will sit on top of, like a double boiler >>lid for the bowl OR aluminum foil >>5”x 2.5” loaf pan, lined with cling wrap ingredients: ½ cup skimmed milk 1 cup water ½ cup Polenta corn meal 1 tsp Italian herb seasoning directions: Bring the water and milk to a boil. Pour into the bowl then whisk in the corn meal and continue to whisk until smooth. Cover with the lid or foil. Put hot tap water in the pan and bring to a simmer. Place the covered bowl on the pan of water to cook for 20 minutes, stirring twice. Cook for 30 minutes more, or long enough to make a stiff mush. Scrape the mush into the lined loaf pan. Cool then refrigerate. Cut into 6 slices. One for tonight. Wrap and freeze the rest.

WATERCRESS SAUCE: Terrific as an add-in for egg dishes or sauces. 8 oz watercress, rinsed and trimmed of tough stems 1 medium-large onion 1 tsp olive oil 1 cup vegetable stock

Put the onion in a food processor and run until completely chopped. Warm oil over medium heat and cook onions for 10 minutes or until softened. Process the watercress until finely chopped. Add to the onion and cook 5 minutes more. Stir in the stock and simmer for 15 minutes. Run through the food processor one more time. Serve immediately or cool and store. I froze it in ice-cube trays and got about 18 cubes. The cubes were put in a bag for future use: .

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
1/2 oz smoked salmon	marinara sauce + marinated mushrooms
leek	capers + black olive
dab of low-fat sour cream or plain yogurt	blueberries
dill weed + lemon juice
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

Cooked salmon	3.5 oz chicken breast
medium cucumber	¼ cup marinara sauce
watercress sauce [27 Sept 2017]	Fresh bread crumbs
Dijon mustard + leek	Parmesan cheese
4-bean salad [17 Sept 2017]	Mozzerella cheese + cottage cheese
	Baby greens + carrot + vinaigrette
Sparkling water	Sparkling water

October

October 1, 2017September 30, 2017 ~ 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. This might interest you: feel free to skip/ignore #13 https://www.yahoo.com/health/15-morning-mistakes-wreck-metabolism-150430034.html

Welcome to KoolKosher.

O-M-G Bake: 282 calories 7.7 g fat 2.8 g fiber 14 g protein 38 g carbs 271 mg Calcium PB GF Think: Oh My Goodness! Or: Olive/Mushroom/Gouda! What Flavor! O-M-C Bake w: applesauce

1 two-oz egg 1 black, oil-cured olive ½ oz raw mushroom, chopped ¼ oz Gouda cheese, grated 2 oz applesauce nearly black coffee or tea or lemon in hot water 6 oz green or fruit smoothie or natural apple cider

First set the toaster oven to 350 degreese F. My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Pit and chop the olive. Put the olive and mushroom in the ramekin. Whisk the egg with the cheese and pour into the ramekin. Bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Dish up the applesauce and pour the beverages. Delicious.

Clam-Stuffed Mushrooms: 205 calories 6.4 g fat 4.3 g fiber 18.4 g protein 20.2 g carbs 98 mg Calcium PB GF- if using GF bread So we had these small portobello mushrooms in the ‘fridge, and I thought “Stuff them!” and they were good! And very filling, despite the LOW calorie count. clam-stuffed mushrooms 5 oz mushroom caps [four 2-3” mushrooms] ½ cup clam stuffing from Stuffed Clams ** 2 oz tomatoes ½ oz SnapPea Crisps

**Stuffed Clam Stuffing: 1/2 c [2 oz] clams, diced ½ slice 70-cal bread, diced 2 1/2 oz [½ medium] tomato, diced 1 oz red bell pepper 1 ½ turkey meatballs, diced 1 ½ Tbsp plain non-fat yogurt garlic powder, thyme, salt, pepper This makes enough to serve 2 [two] for one stuffed clam dinner. Or serve one person and have stuffing left over for stuffed mushrooms.

Poach the mushrooms briefly [2 minutes] in boiling water to cover. Using a paring knife, dig out any stem in the cap to create more of a cavity for the filling. Chop the stems and add to the clam stuffing. I used a large cookie-scoop to distrubute the stuffing into the caps. Bake at 400 degrees F. for 15-20 minutes. Plate with the cool tomatoes and the crunchy Crisps. Easy to prepare, a treat to eat.

Different

September 27, 2017September 23, 2017 ~ me ~ Leave a comment

We Fasters are different from other people: we have wonderful self-control; we are all at our target weight; we excel at everything we do. Or maybe we aspire to those qualities. If you would like some foods that are different from the run of the mill, try these. The Watercress Sauce is a great item to have on hand. Do try it. And when was the last time you saw liver as a diet food? Turns out it is high in protein and low in calories. Now that’s different!

Watercress ScrOmelette: 291 calories 8.2 g fat 2.5 g fiber 16 g protein 34.4 g carbs 235 mg Calcium PB GF Having Watercress Sauce in the freezer in handy cubes sure makes this meal a snap. And is it good! Watercress ScrOmelette w:peaches

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week. ½ Tbsp Watercress Sauce**, well drained ½ Tbsp low-fat ricotta, drained HINT: I set the sauce and cheese out to drain through a fine sieve the night before to make sure there was no extra liquid. 1/8 tsp dry mustard 1.5 oz peach, sliced or whole blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Combine the drained watercress, drained cheese, and mustard. Whisk in with the eggs and cook in a hot saute pan spritzed with olive oil or non-stick spray. Cook the way you like them and plate with the peaches. Pour the beverages and enjoy the summer taste of watercress all year long.

**Watercress Sauce: 8 oz watercress, rinsed and trimmed of tough stems 1 medium-large onion 1 tsp olive oil 1 cup vegetable stock Put the onion in a food processor and run until completely chopped. Heat oil over medium heat and cook onions for 10 minutes until softened. Process the watercress until finely chopped. Add to the onion and cook 5 minutes more. Stir in the stock and simmer for 15 minutes. Serve immediately or cool and store. I froze it in ice-cube trays and got about 18 cubes. The cubes were put in a bag for future use: in egg dishes; in sauces.

Liver & Onions: 273 calories 10.4 g fat 2.9 g fiber 25 g protein 20 g carbs 43.5 mg Calcium When my father was away on business, my mother would serve us liver and onions which we came to regard as a special treat. Still a favorite on diner menus, still full of protein and Iron. Liver & onions 4 oz beef liver 2 tsp flour + salt + pepper ½ cup onion, sliced ½ tsp butter ½ cup green beans

Cook the onions in a non-stick saute pan with a little water and a spritz of oil to keep from scorching. Set the onions aside. Blot the liver on paper towels. Put 2 tsp flour on a plate and sprinkle with salt and pepper. Dredge the liver in the flour. Melt the butter in the pan the onions were in, add some spritzes of non-stick spray, and cook the liver over low heat until done. If the pan gets too dry, spray it with non-stick spray. Meanwhile, cook the beans and salt them. Just before the liver is done, add the onions to the pan to heat. A taste of home.

Ingredients for next week: breakfast, single portion

1 two-oz egg	next week I will continue the list of foods that are great with other foods
black olive, oil cured
gouda cheese
mushrooms
applesauce, unsweetened
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage	Whatever you need for your smoothie

Dinner, single portion:

four 2-3″ mushroom caps
clam stuffing [posted 27 Nov, 2016]
fresh tomatoes
Snap Pea Crisps
Sparkling water	Sparkling water

Taste of Fall

September 24, 2017September 22, 2017 ~ 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. Have you read this? Amazing how it mirrors what Fasters eat. Hmmmm… do I see a connection? https://www.yahoo.com/style/eating-want-lose-weight-093400700.html

Apple-Bacon Bake: 270 calories 6.3 g fat 3.5 g fiber 14 g protein 37 g carbs 220.5 mg Calcium PB GF What a perfect taste of Autumn. Bacon:Apple Bake w: S-b&Pear

1 two-oz egg ¾ oz apple, peeled, cored, sliced thinly 1/8 oz bacon, diced 1 Tbsp ricotta cheese, drained if too liquid 1 tsp Parmesan cheese ¼ tsp prepared mustard sage + salt + pepper to taste ¾ oz pear OR 1/4 cup pear and strawberry compote blackish coffee or tea or lemon in hot water 5-6 oz fruit smoothie or green smoothie or unpasturized apple cider

Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. In a saute pan, cook the bacon until done. Drain the fat from the pan and blot the bacon in paper towel. In the same pan, saute the apple until softened. Put apple and bacon in the ramekin. Whisk the egg, ricotta, Parmesan, mustard, and seasonings together and pour into the ramekin. Bake for 12-15 minutes. Prepare the beverages and the pear. How pleasant.

Fish Roasted with Vegetables: 234 calories 6.2 g fat 4.8 g fiber 29 g protein 16 g carbs 180.3 mg Calcium PB GF Delicious one-pan meal. AND it is low in calories and fat.

4 0z pollock or other white fish ½ slice bacon, sliced medium to thick 2 oz carrots in 1/2” chunks 2 oz Brussel sprouts cut in half 2 oz cauliflower florets, cut in half 3 oz cherry tomatoes, cut in half 1 Tbsp Parmesan cheese

Set the oven at 450 degrees F. Cook the bacon in an oven-proof pan, such as cast iron. Remove the bacon, chop it and set aside. Put the prepared vegetables in the pan and toss to coat with the bacon fat. Salt and pepper to taste. Roast for 10 minutes. Remove the vegetables in their pan from the oven. If you think they will need more than 10 minutes more of cooking, put them back in for 2-3 minutes. They will not be cooked through at this point. Turn oven down to 400 degrees F. Make room in the pan for the fish so that it is sitting on the hot pan. Salt and pepper the fish. Return the pan to the oven and bake 5-10 minutes more, depending on the thickness of the fish. Sprinkle the entire contents of the pan with Parmesan cheese and bacon.

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

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Taste of Fall

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