Old N’Orleans

September 20, 2017September 2, 2019 ~ 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.

New Orleans has many meanings to many people. The song “Battle of New Orleans” [about the last battle of the War of 1812, no less!]; Mardi Gras celebrations; Anne Rice’s vampires; Bourbon Street; the Jazz and Zydeco music; Hurricane Katrina; and food. As a major port city, Old New Orleans had foods of the continent and the world brought to its doorstep. Stirred together in a melting pot of Acadians, Indigenous Peoples, trappers and voyageurs, Africans, Spanish, and French, some interesting menus emerged. While many people think that a trip to New Orleans means excessive eating [they don’t call it The Big Easy for nothing], we can sample the local fare without remorse on a Fast Day and be the better for it. Bon appetit.

Cajun ScrOmelette: 283 calories PB GF The Cajuns of Louisianna are the same people as the Acadians of Maritime Canada. Summarily removed by the English from the lands they had settled, surviving Acadians were exiled or made their way to the area of New Orleans, then a French possession. The word ‘Cajun’ is an adaptation of the word ‘Acadian.’ Their music and cusine are similar and wonderful.

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. 1 oz bell pepper 3 Tbsp celery 2 Tbsp onion Tabasco sauce, ad lib Cajun seasonings , ad lib 1.5 oz orange slices optional: black coffee or black tea or lemon in hot water optional: 5-6 oz green smoothie or fruit smoothie

Chop the vegetables and combine with the seasonings. Put in a hot saute pan spritzed with oil or non-stick spray. Cook until softened. Whisk the eggs with the Tabasco and Cajun seasonings, and scramble to perfection. Pour the beverages, slice the oranges, and pass the Tabasco sauce.

Red Beans & Rice: 280 calories 1 g fat 9.2 g fiber 11.4 g protein 60 g carb 142.8 mg Calcium PB GF This is the old classic recipe for the ‘perfect protein’. We were afraid that we wouldn’t like it — it sounds bland — but it is good. Yeah, you’re right, the carbs are way high, but for a once-in-a-while this is OK. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.

1 – 3/4 cups brown rice, cooked [be sure you leave enough time to prepare] ½ cup celery, chopped ½ cup sweet yellow or other color pepper, diced 1 cup onion, chopped 2 cloves garlic, minced ¾ cup crushed tomato oregano + black pepper 1 and 3/4 cups red beans, drained and rinsed [Goya brand is very good] ½ cup green beans or peas

Cook the rice. Saute the celery, pepper, and onions for 5 minutes. Add the garlic and cook 5 minutes more. Add the tomato sauce and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4 cups to the mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green vegetable. Pass the Tabasco!

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
apple + pear	Watercress Sauce: 8 oz watercress, onion
bacon	ricotta cheese
ricotta & Parmesan cheeses	dry mustard
sage + mustard	peach
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

Dinner, single portion:

pollock or other white fish, 4 -5 oz	4 oz beef liver
1/2 slice bacon, raw	green beans
carrots, Brussel sprouts, cauliflower,	onions
Parmesan cheese + cherry tomatoes	butter + seasoned flour
Sparkling water	Sparkling water

Sidekicks I

September 17, 2017April 20, 2020 ~ 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. Read this for some more ideas about what to eat: http://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods

Lucy + Desi. Tracy + Hepburn. Romeo + Juliet. Some famous duos are linked forever in our memories. Today would have been the 79th wedding anniversary of my husband’s parents, so we will salute the foods that go with other foods: the side dishes which are great sidekicks. Here’s to John & Helen!

Béchamel Sauce, no cheese: makes 2 cups. The classic sauce for making a dish creamy. ¼ cup = 63 calories 4.5 g fat 0.1 g fiber 1.6 g protein 4.4 g carbs 39 mg Calcium 1 Tbsp = 15 calories 1 g fat o g fiber 0.4 g protein 1 g carbs 9.7 mg Calcium 1.5 cups chicken stock 1 slice of carrot + 1 slice of onion 3 Tbsp butter + 3 Tbsp white whole wheat flour ½ cup skimmed milk + ½ cup half&half [Blend Cream in Canada. 10% milk fat] Cook the stock, carrot and onion for about 15 minutes until the liquid measures 1 cup. Strain stock to remove vegetables. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gentle bubble for 5 minutes. What you don’t use today, freeze in small portions.

Béchamel Sauce with Cheese: makes 2 cups. I use this in the Tuna Melt and in the fillings for crêpes. Useful for Slow Day menus as well. 1/4 cup = 90 calories 13 g fat o g fiber 2.8 g protein 2.8 g protein 24 mg Calcium 1 Tbsp = 22 calories 3 g fat 0 g fiber 0.7 g protein 0.7 g carbs 6 mg Calcium 1.5 cups chicken stock 1 slice of carrot + 1 slice of onion 3 Tbsp butter 3 Tbsp white whole wheat flour ½ cup skimmed milk + ½ cup half&half [Blend Cream in Canada. 10% milk fat] 1 wedge Laughing Cow cheese

Cook the stock, carrot and onion for about 15 minutes until the liquid reduces to 1 cup. Strain stock to remove vegetables. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gentle bubble for 5 minutes. Add the milk, half&half, and the cheese. Continue to whisk until thickened. Freeze what you don’t use in small quantities.

Curry Sauce: makes 3 cups. Used with meat or seafood for a curry dinner or mixed with eggs for breakfast. 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 until it reduces to 3 cups. Remove the bay leaf. Cool and freeze in 1 cup portions: 3/4 cup for a dinner, 1/4 cup for breakfast use.

Galettes/Crêpes 1 batch makes 16 crêpes, each using ¼ cup batter. The recipe is from Susan Herrmann Loomis’ terrific book French Farmhouse Cookbook. Use for Fast dinners and breakfasts, too. Use on Slow Days for inventive meals. each crêpe = 55 calories 0.8 g fat 0.9 fiber 2.4 g protein 10 g carbs 5.5 mg Calcium 1 cup unbleached flour ¾ cup buckwheat flour 1 ¾ cup water 2 eggs ½ tsp sea salt

Stir the flours and the water until batter is smooth. Vigorously whisk in the eggs and salt. When you lift the whisk, the batter should fall off in ‘ropes.’ Let sit for 2 hours or over night. HINT: batter could be divided into 1 cup or ½ cup portions and frozen. If using frozen batter, whisk it vigorously after it thaws. Heat a small cast-iron pan or ceramic saute pan. Lightly spritz with oil. Dip a ¼ cup measure into the batter and let the extra drain off. Grasp the handle of the cook pan with one hand as you slowly pour the batter into the center of the pan. Tilt the pan in a swirling pattern to let the batter form a circle roughly 6” in diameter. Don’t get hung up on perfectly round or perfectly flat. Watch the crepe cook and look to see when the edges start to dry and curl a bit. Using a heat-resistant but non-scratching tool [I use my fingers], lift the crêpe and turn it over. Cook the other side until done. Time will vary, depending on the heat of your pan. Lift the cooked crêpes out, put it aside, and cook the next one. HINT: if storing them for later today or tomorrow, let them cool on a tea towel, then stack and store in a plastic bag.

4-Bean Salad: One of the great American side dishes. 1 cup= 197 calories 7.6 g fat 6 g fiber 6.3 g protein 28 g carbs 59 mg Calcium ¾ cup= 149 calories 5.7 g fat 4.5 g fiber 4.7 g protein 21 g carbs 45 mg Calcium ½ cup= 99 calories 3.8 g fat 3 g fiber 3 g protein 14 g carbs 29.5 mg Calcium ¼ cup= 50 calories 2 g fat 1.5 g fiber 1.6 g protein 7 g carbs 14.7 mg Calcium 2 cups green beans 2 cups yellow[wax] beans 2 cups canned kidney beans 2 cups canned garbanzo beans 1 cup onions, chopped 1/3 cup cider vinegar 1/2 cup sugar [could be reduced, but do not use a sugar substitute] 1/4 cup olive oil [could be reduced if you wish] Cook the fresh beans until tender. Drain and rinse the canned beans. Combine with the onions. Salt and pepper to taste. Whisk together the vinegar, sugar and olive oil. Toss with the vegetables and refrigerate 4+ hours. Keeps for days in the ‘fridge.

K.I.S.S.

September 13, 2017March 28, 2022 ~ me ~ Leave a comment

This is not an homage to a band wearing crazy make-up, but a return to the adage “Keep It Simple, Stupid.” While some would bristle at the implication of being called an imbecile, I am aware that oft-times my recipes can get rather involved and complicated. If you don’t care for cooking or you don’t have time, a long-winded recipe can be daunting. In these early weeks of back to school, when getting into new schedules is anxiety-producing, I propose the most simple of menus. Originally created for our friend Lillian, these should find a place in your menu rotation any time you need to Keep It Simple.

Breakfast – 125 cal 1 two-oz hardboiled egg + 1 oz ham, 3% fat + ½ cup strawberries + lemon in hot water or black coffee or black tea

Lunch – Minestrone Soup: 1 cup = 145.5 calories 3 g fat 5 g fiber 8 g protein 27 g carbs 86.4 mg Calcium This recipe can be doubled easily. A fine dinner soup for a hot Summer day. Prepare in the cool of the morning so it can be served in the evening. PB GF [if you use GF pasta]

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	Prepare all these ingredients and put into a sauce pan together. Cook over medium heat until onions begin to wilt.
½ cup sweet potato, cubed ½ cup zucchini, diced ½ cup mushrooms, chopped 2 cups crushed tomatoes ¾ cup small white beans, canned lots of sage and rosemary, chopped 1 cup water 2 cups chicken broth/stock	Prepare the vegetables as described. Drain and rinse the canned beans. Add these to the pan, along with the water and broth. Cook at a simmer for about 20 minutes. NB: low sodium broth is preferred
1 oz pasta, whole wheat is preferred to boost fiber [orzo/ dinetelli/broken spaghetti]	Add the pasta and cook until it is soft, 5-6 minutes.
2 tsp Parmesan cheese, grated salt and pepper to taste	Add remaining seasonings and adjust to taste. TIP: Soup is always improved by letting it sit for several hours before reheating and serving hot.

HINT: One serving is one cup, but you could go to 1¼ cups each. This recipe made 4 cups for me – multiple meals from one prep!

Dinner – 80 calories 2 oz chicken or turkey + 2 oz green beans

Ingredients for next week: breakfast, single portion for Monday………………..for Thursday

Next week, I will give recipes for side-dishes and oft-used combinations	1.5 two-oz eggs
	bell pepper
	celery
	onion
	Tabasco sauce + cajun seasoning
	Whatever you need for your hot beverage
	Whatever you need for your smoothie

Dinner, single portion for Monday……………………………………….for Thursday:

	1.75 cups cooked brown rice
	Celery + bell pepper
	Onion + garlic
	Crushed tomato
	1.75 cups red beans, canned
	Green beans or green peas
Sparkling water	Sparkling water

50th

September 10, 2017April 27, 2018 ~ me ~ Leave a comment

I’ve been spending the weekend celebrating my 50th high school reunion. Go Thundering Herd!! [yes, that was the school mascot and team name…] So it got me to thinking about the foods of our youth. In our childhood and teenage years, we set the course for our eating that will last a life-time. All that care-free chowing-down in high school and college leads many to over-weight in adulthood. And that is why we are Fasting now, isn’t it? Today’s menus are full of teenage flavor favorites, but designed for more adult eating. [And the bison in the burger was not from the Mascot.] Here’s to the days of our lives and the time of our life.

Pizza Bake: 271 calories 6.8 g fat 2.5 g fiber 14 g protein 38.4 g carbs 267 mg Calcium PB GF Pizza for breakfast just got healthier and more delicious.

One 2-oz egg salt + pepper to taste 1.5 Tbsp crushed tomatoes 1 thin slice pepperoni, minced [1 slice = 9 calories] ¼ oz mozzerella chesse, grated ½ oz bell pepper, chopped ¼ cup blueberries 5-6 oz fruit smoothie or natural apple cider blackish coffee or blackish tea or lemon in hot water

Set the toaster oven at 350 degrees F. Prepare your beverages. Poach the bell pepper in a little water in the microwave for 30 seconds. Put the cheese, pepperoni, and pepper in a lightly-spritzed ramekin. Whisk the egg with the tomatoes, salt, and pepper and pour into the ramekin. Bake for 12-15 minutes. Pour the beverages, portion the berries, and consider how much nicer this is than a cold slice that tastes like cardboard.

Blue-Burger: 285 calories The winter 2004 issue of Eating Well magazine was the inspiration for this recipe. But this version suits our Fasting needs a little better. It is yummy. Bison-Blue Burger w: bun & red slaw

4-oz ground bison meat, thawed 2 Tbsp blueberries, fresh or frozen ¾ tsp Dijon mustard ½ tsp Worcestershire sauce pinch garlic powder + large pinch black pepper 1 Martin’s potato slider bun ½ cup coleslaw

Thaw the meat and break it up in a bowl. Add the blueberries and all the flavorings. Gently combine ingredients with your fingers, trying not to squish the berries. Shape in a patty using a 4” muffin-cutter as a mold. Try not to pack the burger too much. Broil or grill 4-5 minutes per side. Serve on a toasted potato bun. Grilled cherry tomatoes are nice as a topper. And don’t forget the coleslaw.

Western Lands

September 6, 2017September 4, 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.

Where does the West begin? Sounds like a question from a Zane Grey novel… The concept of East and West is very Eurocentric: anything East or West of England/France/Germany. In England, ‘to go West’ meant ‘to go away forever; to die’ because those who set off for the Americas or Australia would never be seen again. Food that went off was said to have ‘gone West.’ The menus for today are from the Western US and from the Western Mediterranean. Both are from West of somewhere else. By eating them, the hope is that your extra weight will Go West. Good luck with that.

Western ScrOmelette: 299 calories 8.3 g fat 3.3 g fiber 15.8 g protein 42.8 g carbs 212.3 mg Calcium PB GF My father used to love a western sandwich for lunch on Saturday and I developed a taste for them too. Here’s all the flavor, without the bread.

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. 1 Tbsp catsup, made without cornsyrup 1 oz green pepper ¼ cup raspberries OR 3 Bing cherries blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Prepare the beverages for the meal. Chop the green pepper and put it in a hot saute pan spritzed with olive oil or non-stick spray. Cook until soft. Whisk the catsup and eggs and scramble with the pepper. Salt and pepper to taste. Plate the fruit and tuck in.

Lamb With Mediterranean Vegetables: 295 calories 14 g fat 9.3 g fiber 22 g protein 40.5 g carbs 205.6 mg Calcium PB GF Here’s a fine meal, full of complex carbohydrates and good flavor. Lamb w: Med Veg, cheese, br rice

1 oz cooked lamb, ground 1 cup Mediterranean Vegetables [see 20 April, ’17 ] ¼ cup cooked brown rice ½ oz Gruyere cheese, grated

Cook the ground lamb, keeping it in biggish chunks rather than tiny flecks. Pour into a sieve to drain any fat, then rinse in hot water. Season the meat well with salt, pepper, and rosemary. Heat the Mediterranean Vegetables TIP: so much easier if they were waiting for you in the freezer. Preparing food ahead is such a good idea. Mix the lamb with the vegetables. Plate the rice, then pour the Lamb/Veg on top. Serve with the grated cheese.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1 hardboiled egg
Crushed tomatoes	1 oz ham 3% fat
1 slice pepperoni + mozzerella cheese	½ cup strawberries
Bell pepper
Blueberrries, fresh or frozen
Whatever you need for your smoothie	lunch: ½ cup minestrone soup
Whatever you need for your hot beverage

Dinner, single portion:

4 oz ground bison meat	1.5 oz chicken breast
Blueberries, fresh or frozen	2 oz green beans
Dijon mustard + Worcestershire sauce
Martin’s potato buns, slider size https://potatorolls.com/products/12-sliced-potato-rolls/
Coleslaw
Sparkling water	Sparkling water

Summer’s Last Fling

September 3, 2017September 4, 2017 ~ me ~ Leave a comment

Tomorrow is Labor Day so this is the week-end for the third and last big “patriotic pig-out” of the Summer. Labor Day picnics are notorious for their intake of vast quantities of food, as we subliminally stock up against the coming Winter. Oh get over it! This is not the time to let down your guard. You can eat well and still be in the spirit of the day. Labor Day: the day to relax from your work, but not to relax in your Fasting. Here are 2 good meals which take advantage of the Summer foods still available to us. And look at this article to help you to eat a healthy diet: https://ca.yahoo.com/style/4-foolproof-ways-eat-healthy-180000032.html

Parmesan-Chive Bake: 279 calories 7.5 g fat 3.7 g fiber 15 g protein 30 g carbs 275 mg Calcium PB GF While I was away for 10 days, Dear Husband invented this breakfast to take advantage of the fresh chives in the garden. Clever man. Parmesa-Chive Bake w: kiwi One 2-oz egg 1 Tbsp Parmesan cheese, grated 1 Tbsp fresh chives, chopped 1.5 tsp reduced-fat ricotta cheese 1 oz kiwi fruit 5-6 oz fruit smoothie or green smoothie or natural apple cider blackish coffee or blackish tea or lemon in hot water

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. Whisk the egg with the cheeses and chives 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. Prepare the kiwi fruit, pour the beverages and have an easy day.

Hot Dog & 4-Bean Salad: 277 calories 10 g fat 3.6 g fiber 16.7 g protein 21 g carbs 75.7 mg Calcium GF Hot Dogs and summer salads go together, even for Fasters. This meal is very straight-forward, assuming the 4-bean salad has already been prepared. Hot Dog w: 4-bean salad

1 Hebrew National reduced-fat hot dog 1 deviled egg [hard-boiled egg who’s yolk has been creamed with yellow mustard and black pepper] ½ cup 4-bean salad*** [When I prepared this, I forgot to add the 4th bean….still delicious] 2 oz tomato broiled with ½ Tbsp Parmesan cheese

***4-Bean Salad 2 cups green beans 2 cups yellow[wax] beans 2 cups canned kidney beans 2 cups canned garbanzo beans 1 cup onions, chopped 1/3 cup cider vinegar 1/2 cup sugar 1/4 cup olive oil Cook the fresh beans until tender. Drain and rinse the canned beans. Combine with the onions. Salt and pepper to taste. Whisk together the vinegar, sugar and olive oil. Toss with the vegetables and refrigerate 4+ hours.

Grill or pan-cook the hot dog. Prepare the deviled egg. Broil the tomato and cheese and serve up the bean salad. Simple food at summer’s end.

Zucchini Days

August 30, 2017August 31, 2017 ~ me ~ Leave a comment

It’s that time of year again: when you can’t leave the window down on a parked car for fear of someone leaving 10 pounds of zucchini in the back seat. But there are so many good things for the Faster to do with zucchini! We will celebrate Zucchini Days at breakfast and dinner. Leave the car window down today.

Zucchini-Herb ScrOmelette: 293 calories PB GF Summer squashes were made to be combined with lots of herbs. Then add cheese: bliss! Zucchini ScrOmelette w: peach 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 cup zucchini, grated 1 Tbsp chopped fresh herbs or more! 2 Tbsp grated Jarlsberg cheese 1.5 oz peaches blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpastureized apple cider

Put the zucchini and herbs into a lightly-spritzed non-stick saute pan. Cook until softened and most of the liquid is evaporated. Whisk the eggs with the cheese and pour into the pan. Sprinkle with the cheese and scramble it or cook as an omelette, hence ScrOmelette. Prepare the beverages and plate the peaches. Ahhhh. The taste of Summer.

Zucchini Quiche: 293 calories 13 g fat 1.9 g fiber 11.8 g protein 22 g carbs 118 mg Calcium PB My Aunt Betty introduced this recipe to our family years ago. Since then, I have reduced the fat and increased the protein. HINT: The recipe makes 8 [eight!] servings, so it works well for entertaining. It will also freeze, so you could have 7 meals for the future! If freezer space is limited, cut the recipe and make only 1/3 of it, baking in a loaf pan. Then cut into 3 servings.

To prepare Quiche: 3 cups zucchini, grated 2 Tbsp minced onion 1 clove garlic, minced – nothing wrong with more, if you wish 1.5 cups ‘bisquick’ ** ½ cup grated Parmesan cheese 2 wedges Vâche qui Rit [Laughing Cow] cheese, cut into small pieces 2 tsp marjoram or oregano 2 Tbsp parsley, minced salt and pepper 2 oz chicken/turkey breast, cooked and finely minced ¼ cup olive oil 3 eggs 2 Tbsp milk

Mix everything together and pour into a 9×13” pan which has been lined with parchment paper or spritzed with oil or non-stick spray. Bake at 350 degrees for 30-40 minutes, until beginning to brown on top. Cut into 8 pieces.

**bisquick, makes 2 cups 2 cups white whole wheat flour pinch of salt 2 tsp baking powder 2 tbsp butter cut the butter into the dry ingredients

To prepare Meal: 1/8^th of the baked quiche 1 cup lettuce in bite-sized pieces 1 oz tomato ½ tsp olive oil ½ tsp Balsamic vinegar

Whisk the oil and vinegar, toss with lettuce and tomato. Plate with the quiche. How easy was that?!

Ingredients for next week: breakfast, single portion

1 two-oz egg + lots of herbs	1.5 two-oz eggs 1 oz apple or pear
Crushed tomatoes	1 Tbsp catsup, without cornsyrup
Anchovy + Pear	Green pepper
Low-fat cottage cheese	Bing cherries
Tiny bit of cooked chicken
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 Hebrew National reduced-fat hot dog	1 oz ground lamb [leftover from a roast?]
1 hard-boiled egg + yellow mustard	1 cup Mediterranean vegetables
4-bean salad	¼ c cooked brown rice [left-over or fresh]
Tomato for slicing	½ oz Gruyere cheese
Parmesan cheese

Sparkling water	Sparkling water

Chick-Chick-Chick

August 27, 2017September 2, 2019 ~ me ~ Leave a comment

How this Fast Diethttp://the fast diet.co.ukLifestyle 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. Start today with the help of a few pointers: http://www.cheatsheet.com/health-fitness/things-you-can-do-on-sunday-to-lose-weight-all-week.html/?a=viewall

Out in the henhouse, the chickens are laying well. The New Hampshire Red birds give us brown eggs daily and the Ameraucana birds have been giving us eggs in a lovely shade of blue. Our little flock of Meat Kings [birds to raise for eating] are growing up fast. They are living the good life in their spacious house. Eggs are good for the Faster, since they are high in protein and Calcium as well as being low in calories. Chicken meat also contains high-value protein, is low in fat and has no carbs. For non-meat eaters, there is the Chickpea, another favorite source of protein, although higher in calories and carbohydrates. With eggs, chicken meat, and chickpeas, one can Fast very well. “Here, chick-chick-chick!”

Chicken Provinçal Bake: 280 calories 5.4 g fat 3 g fiber 15 g protein 39 g carbs 221 mg Calcium PB GF What wonderful flavors! Based on the dinner of the same name.

1 two-oz egg 2 Tbsp crushed tomatoes, slightly drained ½ anchovy [use canned fillets] rinsed and chopped 1 Tbsp low-fat cottage cheese ¼ oz cooked chicken breast, minced thyme, rosemary, pinch red pepper flakes 1 oz strawberry 5-6 oz fruit smoothie or natural apple cider blackish coffee or blackish tea or lemon in hot water

Spritz a ramekin with non-stick spray and set the toaster oven for 350 degrees F. Whisk together the first 6 ingredients, and pour into the ramekin. Bake for about 15 minutes while you plate the fruit and prepare your beverages. Great way to start the day.

Chickpea Ragout with Halibut: GF PB A delicious way to enjoy seafood. nb: entire batch of Chickpea Ragout has 484 calories, so divide into portions 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

This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean my kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes it is best prepared as a main course with seafood for more protein. ½ tsp olive oil ½ cup diced onions ½ cup scallions, chopped 1 Tbsp garlic 2 cups diced tomatoes, fresh or canned and drained 1 and ½ cup chickpeas, drained and rinsed if canned [I like Goya brand] 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, salt, and pepper. Cook over low heat until liquids are mostly evaporated. Taste for seasoning and adjust. Divide it in 4 portions. Keep one portion aside for today. TIP: Cool the remaining ragout and freeze it in serving portions.

Now add the fish and procede as directed. 4 oz halibut [if fish is raw, add to the pan along with the tomatoes and chickpeas] TIP: if you don’t have halibut, substitute one of the fish listed below:

4 oz swordfish [if fish is raw, add to the pan along with the chickpeas] 4 oz salmon [if fish is raw, add to the pan along with the chickpeas] 4 oz smelts [if fish is raw, add to the pan along with the chickpeas] 2 oz shad [if fish is raw, add to the pan along with the tomatoes and chickpeas]

East of Suez

August 23, 2017June 23, 2019 ~ me ~ Leave a comment

In what has to be one of the most gripping and forlorn line in his work “Mandalay,” Rudyard Kipling wrote, “Ship me somewheres East of Suez where the best is like the worst. Where there aren’t no Ten Commandments an’ a man can raise a thirst.” We are not here to discuss religion or your drinking habits. Rather, today’s topic is the food of India. If the best is like the worst, then these meals rank right up there with the best. And the worst must be pretty good too. Here’s hoping that today’s menus help you to reach your goals, and you don’t have to ship out to foreign lands to enjoy it.

Tomato-Curry ScrOmelette: 300 calories 8.2 g fat 4.0 g fiber 16 g protein 40 g carbs 392 mg Calcium PB GF This recipe was loosely inspired by Fifty Breakfasts, a book by Col. A. R. K. Herbert, detailing “dishes men like” and containing many foods redolent of his years serving the Queen in India.

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. 1/2 Tbsp curry powder 2 oz fresh tomatoes, diced and drained 1.5 oz strawberries dollop of plain, fat-free yogurt optional: 5-6 oz fruit smoothie or natural apple cider optional: blackish coffee or tea or lemon in hot water

Drain the tomatoes so that they are not too juicy. Combine with the curry powder and whisk with the eggs. Spritz a fry pan with olive oil or non-stick spray and pour in the egg mixture. Cook to your liking. Prepare the beverages and plate the fruit. Plop a dollop of plain, unsweetened yogurt on the eggs. A rousing good start to your day.

Tandoori Chicken and Vegetables: 265 calories 4.8 g fat 9 g fiber 20 g protein 32.6 g carbs 99.5 mg Calcium PB GF TIP: You can buy jars of tandoori sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners. Aim for 70-80 calories/ quarter cup

2 oz chicken breast, cooked or raw ½ cup eggplant, cubed 2 oz broccoli 2 oz bell peppers, cut in chunks 2 oz zucchini, sliced or cubed 2 oz carrots, sliced 1/4” thick or use ‘baby carrots’ cut in quarters ¼ cup brown rice, cooked TIP: when I cook a batch of brown rice, I freeze some in 1/4 cup portions to use for recipes like this ¼ c tandoori sauce: purchased or use the recipe in the link 2 Tbsp plain, non-fat yogurt

Cook the vegetables together in a little water until they are tender. Add the chicken and the sauce. Warm it all. If the chicken is raw, be sure to cook it through. Either stir the yogurt into the sauce or serve it atop the meal. Plate the brown rice [warm it if cold] and serve the chicken and vegetables on top. Perfect for eating on a hot night or a cold one.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
Crushed tomatoes	mixed fresh herbs [to taste]
Anchovy + Pear	1/4 cup zucchini, raw or cooked
Low-fat cottage cheese	Jarlsberg cheese
Tiny bit of cooked chicken	peach
optional smoothie	optional hot beverage
optional hot beverage	optional smoothie

Dinner, single portion:

4 oz halibut	3 cups grated zucchini + lettuce for salad
Olive oil + chicken stock	Onion + garlic
Onion + scallions + garlic	3 eggs + lots of herbs
2 cups diced tomatoes	Whole wheat ‘bisquick’
1.5 cups chickpeas, canned	2 oz chicken breast + Parmesan cheese
	2 wedges Laughing Cow cheese
Sparkling water	Sparkling water

Nature’s Bounty

August 20, 2017August 28, 2017 ~ me ~ Leave a comment

This time of year, Nature seems to be determined to out-do herself. She is in high gear, producing all sorts of wild food for us to enjoy. Apples are ripening in the hedgerows along with wild cherries; mushrooms are coming up following recent rain; grain is golden in the fields; and the fishing fleet is out in force on the Gulf. Between mushrooms in the lawn and fish at the dock, meal planning is a snap. And all this very natural food goes along with this article which I recommend: What You Should Be Eating If You Want to Lose Weight http://www.popsugar.com/fitness/High-Protein-Low-Glycemic-Index-Diets-Weight-Loss-37254421

And tomorrow, Nature puts on the Show of Shows: a total solar eclipse in North America! “View” it if you can. Unforgettable.

Mushroom Bake: 280 calories 7 g fat 3.1 g fiber 15.2 g protein 38.5 g carbs 263 mg Calcium PB GF Natural goodness has everything to do with this delicious meal. Mushroom Bake w: peac 1 two-oz egg 1 Tbsp ricotta cheese, reduced-fat 1 oz chantrelle or other ‘wild’ mushrooms [foraged or purchased at the supermarket] 1.5 tsp Parmesan cheese, grated 1.5 oz peaches nearly black coffee or tea or lemon in hot water 6 oz green or fruit smoothie or natural apple cider

Spritz a ramekin [for 2 people, my husband prefers to use a 4×6” oval casserole] with oil or non-stick spray and set the toaster oven at 350 degrees. Chop the mushrooms and cream the cheeses together with the mushrooms. Whisk the eggs into the mushroom/cheeses and pour into the container. Bake for 12-15 minutes. Once you have prepared the beverages and fruit, you are ready for a bounteous day.

Mackerel Puttenesca: 298 calories 20.3 g fat [lots of Omega 3] 3.0 g fiber 22.8 g protein 7 g carbs 34 mg Calcium PB GF Such an easy summer meal, especially if your sauce is left-over homemade or from the supermarket shelf. Delicious and satisfying. Mackerel Puttanesca

4 oz mackerel [I fillet and broil the fish as soon as I get it home] ¼ cup puttenesca sauce, homemade or from a jar 2 oz green beans

Cook the green beans. Heat the sauce and mackerel together gently until warm. Plate. Done in minutes!

	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

recipes for Michael Mosley’s 5:2 Diet

Old N’Orleans

Sidekicks I

K.I.S.S.

50th

Western Lands

Summer’s Last Fling

Zucchini Days

Chick-Chick-Chick

East of Suez

Nature’s Bounty

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this: