recipes for Michael Mosley’s 5:2 Diet

Hemispherical

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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.

A sphere, as we all know, is a 3-dimensional, round shape.  Some people might describe their body shape as spherical.   In geometry, a hemisphere is half of a sphere.  In geography, a hemisphere means dividing the globe into two parts: either northern vs southern hemisphere; or ‘eastern’ vs ‘western’ hemisphere. [I put those in quotes since they are a matter of perspective — where does East begin???]  We have been enjoying foods from several hemispheres while enjoying the fact that the body has become less spherical. Have you seen results, too?  Today’s foods celebrate hemispheres in their shape.  What shape would you like to be?

Spinach Fritatta:   267 calories   9.4 g fat    1.5 g fiber   17.2 g protein    24 g carbs    311.5 mg Calcium     PB   GF    Long an item in food magazine brunch articles, it was time to take it to the Fasting table. Worth the wait: delicious and filling.spinach-fritatta-w-grapes

1 and ½ two-oz eggs                                                                                                                                             1.5 Tbsp fat-free ricotta                                                                                                                                          1/3 oz mozzerella, grated                                                                                                                                         ½ oz mushrooms, chopped                                                                                                                                ½ clove garlic, minced                                                                                                                                          ½ cup cooked spinach, pressed and drained                                                                                             salt to taste + nutmeg                                                                                                                                           ½ oz grapes                                                                                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                             3 oz green smoothie or fruit smoothie or unpasturized apple cider

Combine the cheeses, mushrooms, garlic, spinach, and flavorings. Spritz a 4” custard cup with non-stick spray and spread the cheese mixture evenly in the bottom. [I was cooking for 2 and used an oval 5×7” baking dish] HINT: do this the night before and leave on the counter. Set the oven for 375 degrees F. Beat the eggs until broken up and frothy. Pour over the spinach/cheese mixture and bake for about 20 minutes. Meanwhile, prepare the beverages and plate the grapes. Breakfast is great.

Crêpes w/ Chicken & Broccoli     295 calories     8.8 g fat    3.4 g fiber     21.6 g protein    36.6 g carbs     190.3 mg Calcium    While not entirely GF, the crêpes are low in gluten since the buckwheat is gluten free.      This utilizes the crêpe batter which we made using the recipe from Sidekicks II [October 4, 2018] and froze for later.  SO easy when you have prepared ahead of time. If the Béchamel Sauce was also in the freezer, so much the easier.Chciken& Broc Crepes

1.5 oz broccoli, cooked                                                                                                                                                       1.75 oz chicken breast, cooked                                                                                                                                     3 crêpes prepared, or 3/4 cup crêpe batter                                                                                                     2.5 Tbsp Béchamel sauce, with cheese**                                                                                                                                        1/2 oz cherry tomatoes                                                                                                                                     Cook 3 crêpes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the chicken. Stir together with the Béchamel sauce and measure out 2.5 Tbsp. HINT: freeze the remainder in 1/2 cup portions for future recipes.  Add salt/pepper/herbs to taste. Divide the mixture among the crêpes. Fold the crêpes over and press gently. Heat filled crêpes until warmed through, about 15 minutes, covered with foil so they don’t dry out. Plate with the tomatoes. Voila!

**Béchamel Sauce with cheese: makes 1.75 cups. Freezes well.                                                                                       1.5 cups chicken stock                slice of carrot                      slice of onion                                                                            3 Tbsp butter       3 Tbsp white whole wheat flour                                                                                      ½ cup skimmed milk                            ½ cup half&half                                                                                1 wedge Laughing Cow cheese

Cook the stock, carrot and onion for about 15 minutes until the liquid measures 1 cup.               In another saucepan, melt the butter and whisk in the flour.                                                          Slowly add the stock and whisk at a gently bubble until thickened.                                                Add the half&half and the cheese. Continue to whisk until thickened.                                       Freeze what you don’t use today in small portions for later.

Shopping list for next week’s Fasting:     [portions for one person]                                    Breakfasts

1 two-oz egg ½ cup low-fat ricotta
1 Tbsp crushed tomatoes Blueberries, ¼ cup
½ anchovy fillet, canned or jarred
¼ oz cooked chicken breast 2 Large pinches cinnamon sugar
thyme, salt, pepper, rosemary, crushed red pepper 1 slice whole-grain bread, 70-calories/ slice
Strawberries, 2 oz Strawberries ¼ cup
 1 Tbsp low-fat cottage cheese
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinners:

3 oz shrimp, fresh or frozen olive oil
4-5 six” egg roll wrappers white wine vinegar
1 clove garlic          slice fresh ginger Fresh mint or dried dill
carrot        onion 1 cup  baby spinach
3 oz green cabbage 1.5 tsp Parmesan cheese, grated
oyster sauce, 1 Tbsp         1 Tbsp soy sauce Cucumber: cubed, 1 cup
canola oil  4 oz plain yogurt
3 oz tomatoes

dipping sauces:  Chinese mustard and/or 1 Tbsp wasabi or Sriracha  + 1 Tbsp plum sauce   [depending on your tolerance  for spicy-hot sauce

 5 falafel patties – make ahead using recipe from March 20, 2016 or take from freezer pre-made     [1 can chick peas    tumeric                      1.2 cloves garlic     celery      scallions      egg tahini      cumin   cayenne   pepper     salt]

Anything is Possible

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I used to love to teach my students about Clyde Tombaugh. He was a Kansas farm boy with a high school education who wanted to be an astronomer. By pluck and luck, he ended up working for the Lowell Observatory and discovered the ‘planet’ Pluto. [Feb 18 is the anniversary of that]  His story shows that anything is possible if you work hard. So it is with losing weight and learning to eat a healthier diet. There is no magic fix: you have to work at it. But the result is worth it. You too can achieve your goals.  Think you won’t make it to dinner without breaking your Fast? Read this: http://www.cheatsheet.com/health-fitness/curb-your-appetite-5-ways-to-stop-feeling-hungry-so-often.html/?a=viewall                Welcome to Splendidfitness who is now following.

Breakfast Quiche:      304 calories       0.9 g fat      9 g fiber      14 g protein      37 g carbs 362.4 mg Calcium     GF PB     Since the late 1960s, quiche has been the staple of the brunch table. Updated for our use as Fasters, it packs a lot of Calcium as well as tasting very good. NOTE: this makes enough for 2 meals. Invite a guest or triple the recipe and have a party.  quiche w: melon-Bbs

For 4 [four] muffin-sized quiches – two for breakfast, two for lunch tomorrow.                            1 two-oz egg                                                                                                                                                               1 Tbsp + 1 tsp nonfat ricotta or cottage cheese, both drained                                                                         2/3 oz mozzerella cheese, grated                                                                                                                        2/3 oz Jarlsberg cheese, grated                                                                                                                              1 oz broccoli florets, steamed, chopped HINT: do this the night before or use leftovers from a dinner                                                                                                                                                           1/3 oz onion, chopped                                                                                                                                marjoram, salt, pepper                                                                                                                                               2 0z melon + 2 Tbsp blueberries

Steam the onion and chopped broccoli until cooked. Distribute among 4 prepared muffin tins. [I used silicone muffin pans. You could use cupcake papers as well. Both choices avoid added fat and calories.] Add the grated cheeses. Mash any lumps in the cottage cheese/ricotta and whisk in the egg. Spoon over vegetables in muffin cup, putting an equal amount in each. Sprinkle with salt and marjoram. Bake at 400 degrees for about 15 minutes, until quiche filling is set. Prepare the fruit, the hot beverage, and the smoothie. 

Antipasto with Tuna: 252 calories   10.6 g fat   4.3 g fiber  20.6 g protein   23.7 g carbs  250.7 mg Calcium      PB   GF    This one is a keeper. Simple, off the shelf, pretty on the plate, good to eat. The photo shows enough for 2 people. Invite a guest who is Fasting, too.  The recipe is for ONE PERSON.amtipasto-w-herbs

1 oz roasted red pepper, without oil [I roast my own, slice and freeze them]                                          1 oz mozzerella, cut into ‘sticks’ [I buy blocks of mozzerells for slicing]                                             1/2 of a 5-0z can tuna, packed in water, drained and broken into large chunks                                       2.5 oz tomato slices                                                                                                                                                                    1.5 oz whole green beans, steamed, drained                                                                                                   3/4 oz marinated mushrooms                                                                                                                            3 Tbsp. garbanzo beans, rinsed and drained if canned                                                                                   2 black olives, pitted and sliced                                                                                                                              1.5 slices pepperoni, chopped                                                                                                                                  1/2 tsp flavored oil  +  salt  +  chopped fresh herbs: basil, chives, oregano

Prepare the ingredients and keep separate. Now combine the red peppers and olives.  Stir the pepperoni in with the garbanzos. On a platter, arrange the ingredients in rows as shown in the photo. Suit your own artistic nature as to what goes where. Be liberal with the fresh herbs.

Happy Birthday #2

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Tomorrow will be my husband’s birthday.  If ever there were a poster child for the Fasting Lifestyle, he’s it.  When nay-sayers look at diets, they say that fasting is probably unsustainable; that no-one would want to stay on that diet for very long.  We are almost to 4 years on the diet, and still follow it.  Even when I’m not home, my husband sticks to the diet.  Because he enjoys the food and he realizes the benefits of the plan.  I’m glad he’s on board, because I love him and want him to be healthy for years to come.  P, YTQ.

Rustica Scromelette:   292 calores  8.9 g fat      1.4 g fiber     16 g protein     33 g carbs       270 mg Calcium   PB GF   One of our favorite dinners for a Slow Day is Pasta Rustica. So why not enjoy those flavors at breakfast? The cheese, the herbs, and the eggs combine for a real WOW in the morning.rustica-scromelette

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 crushed tomatoes                                                                                                                                  ½ Tbsp low-fat ricotta cheese                                                                                                                          1/8 oz mozzerella, chopped                                                                                                                                1/3 oz onion, chopped                                                                                                                                                  ¼ clove garlic, minced or pressed                                                                                                                     basil + oregano + salt + hot pepper flakes HINT: I combined the tomato, cheeeses, herbs and spices the night before.                                                                                                                             1 oz melon                                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared onion and garlic and stir to cook briefly . Whisk the eggs with the cheeses and seasonings and pour over the onions in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare the beverages. You are in for a treat.

Turkey Picatta: 257 calories   5 g fat   1.3 g fiber   31 g protein   21 g carbs   28 mg Calcium GFturkey-piccata

4 oz uncooked turkey breast                                                                                                                             salt & pepper                                                                                                                                                          ½ tsp olive oil                                                                                                                                                              1 Tbsp white wine                                                                                                                                                    1/3 cup chicken stock                                                                                                                                            1.5 tsp lemon juice                                                                                                                                                         2 Tbsp shallots, minced                                                                                                                                 pinch garlic powder                                                                                                                                                         2 tsp capers                                                                                                                                                                      3 oz tomatoes, sliced                                                                                                                                            ¼ cup brown rice [saved from a previous cooking time and frozen — a great time-saver today since brown rice can take 40 minutes to cook]

Combine the wine, stock and lemon juice. Put your hand on the turkey breast and cut it parallel to your hand into 2 pieces. If needed, pound the pieces to even out the thickness. Sprinkle with salt & pepper. Heat olive oil over medium-high heat and cook the turkey on both sides until cooked through, adding a little of the stock mixture if needed. Remove turkey to a plate and keep warm. Add the stock mixture and shallots to the pan along with the garlic powder, stirring up the brown bits on the pan. Cook down until only 3-4 tablespoons of sauce remain. Lastly add the capers. Warm the rice [if using cooked left-over rice],  slice and plate the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it. 

INGREDIENTS FOR NEXT WEEK’S MEALS, portions for one person:                                    Breakfast: NB: breakfast on Monday makes enough for a breakfast and a lunch.                  breakfast on Thursday makes enough for a breakfast and a lunch.

3 two-oz eggs + 1 egg white 4 Tbsp + 1 tsp low-fal ricotta
1.4 oz mozzerella cheese 1 oz mushrooms
1 clove garlic 2/3 oz Jarlsberg cheese
1 cup cooked spinach Broccoli, 1 oz could use left-over
Nutmeg, salt, pepper, marjoram, chives, Onion, 1 oz
Melon, 1- 2 oz Grapes, 1 oz or substitute melon
Blueberries, 2 Tbsp
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner:  NB: dinner on Thursday involves some preparation in advance

Roasted red pepper 1 0z Mozzerella 1 oz
3 oz canned tuna or 2 oz fresh, grilled Tomato 2.5 oz
1.5 oz whole green beans [could use leftovers] ¾ oz marinated mushrooms
Garbanzo beans 3 Tbsp Black olives, 2, oil-cured
1.2 slices peperoni Red onion 2 tsp chopped
½ tsp flavorful finishing oil Broccoli 1.5 oz
1.75 oz chicken breast meat, cooked Bechamel sauce 2.5 Tbsp from a larger batch
3 part-buckwheat crepes – make batter ahead using recipe from Holy Crepes, Oct 13, 2015    need: buckwheat flour, unbleached white flour, 2 eggs 1.5 c. chicken stock        carrot slice           onion slice     3 T butter      ½ c half & half                                 3 T white whole wheat flour                              ½ c skimmed milk                                                     1 wedge Laughing Cow cheese

 

New Look

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On this day in 1953, Christian Dior presented his fashion collection which came to be called ‘The New Look.’  It featured a belted waist and a wide skirt, sans poodle.  Would you like your own new look?  More svelte, perhaps?  It is possible with the Fasting Lifestyle. Shop today for ingredients, and start working on your new look tomorrow.    And then read this review of the Fast Diet by WebMD.  http://www.webmd.com/diet/fast-diet-review

Sausage-Egg Bake:  303 calories   7.6 g fat     1.4 g fiber    17.2 g protein    32.7 g carbs    211 mg Calcium    GF      Quick and yummy: can’t beat that.sausage-egg-bake

1 two-oz egg                                                                                                                                                                1 chicken breakfast sausage, cooked [I like AlFresco frozen sausages, 50 calories/link]                                                   1 Tbsp low-fat cottage cheese                                                                                                                                                       pinch marjoram, salt, pepper                                                                                                                            ½ oz unsweetened applesauce                                                                                                                    blackish coffee or blackish tea or lemon in hot water                                                                                  5-6 oz fruit smoothie, green smoothie or natural apple cider

With the back of a spoon, mash the cottage cheese through a sieve to break up the lumps and make it smooth. Whisk the cheese with the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Dice the sausage and put it into the ramekin. Pour the egg mixture on top and bake in the toaster oven 12-15 minutes, depending on how you like your eggs. Brew your warm beverage, shake and pour the smoothie, dish that sweet little dab of applesauce. Nice start to your day.

Crab-Stuffed Flounder: 273 calories      PB GF – if using GF bread      HINT: Serves 2 [two] but recipe could easily be cut in half.  Simply delicious.crab-stuffed-white-fish

½ cup crab meat                                                                                                                                                      2/3 ounce egg [white and/or yolk]                                                                                                                               3 Tbsp scallion, chopped                                                                                                                                                 2 tsp Dijon mustard                                                                                                                                             1.5 Tbsp fresh bread crumbs made using 70-calorie whole-grain bread                                              chopped parsley, salt, and pepper                                                                                                                     11 oz flounder or sole fillets. This must be as 4 [four] fillets if serving 2 diners                                  1 tsp butter                                                                                                                                                                       2 tsp shallots, chopped                                                                                                                                         ¼ cup white wine                                                                                                                                                per person: 1 cup lettuce dressed with ½ tsp olive oil and ½ tsp vinegar 

Combine the crab, egg, scallion, mustard, bread crumbs, parsley, salt, and pepper. Melt the butter in an oven-proof dish and add the wine. Lay two fish fillets in the dish and top with the crab stuffing. Lay the other fish fillets on top of the stuffing and lightly press down. Spoon some of the butter/wine on top of the fish. Sprinkle with the chopped shallots. Bake at 400 degrees for 10 minutes or until the fish is cooked and opaque. Prepare the salad. When serving the fish, pour the pan sauce over top.

Iberian Itinerary

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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. Simple way to lose weight and be healthier.

Last time we celebrated the cuisines of the Western Mediterranean, so let’s linger longer in this part of the world.  Today we will be in Spain. The breakfast is a variant of our old favorite Tapas dish, Flamenco Eggs. This time it appears in a ScrOmelette.  The dinner takes the same flavors of tomato and onion, combines them with garbanzos [Spanish word for ‘chickpea.’]  Several varieties of garbanzos are grown around Spain, coming from Andalusia, Extremadura, the Castilian plains, Zamora,  and Castile-Leon.  These are foods that Hemingway would have loved.  Enjoy your day in Espagña.

flamenco-scrom

Flamenco ScrOmelette:     287 calories     7.7 g fat    2.7 g fiber     15 g protein     38.6 g carbs   225 mg Calcium     PB GF    Tapas flavors in your breakfast scramble. Very good.

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                                                                            1.5 Tbsp tomato puree                                                                                                                                          ¾ oz bell peppers, chopped                                                                                                                               1.5 Tbsp onions, chopped                                                                                                                                           pinch cayenne pepper + pinch parsley + salt to taste                                                                                                      1 oz melon                                                                                                                                                                     5-6 oz fruit smoothie or natural apple cider                                                                                     blackish coffee or tea or lemon in hot water

If stating the night before: Put the peppers and onions in a micro-wave safe container and nuke them for 1 minute. Stir in the tomato puree and the seasonings. Leave on counter overnight.   Next morning, stir the cooked vegetables in the sauce pan before adding eggs.                                                                                                                                              If starting at breakfast-time: Spritz a saute pan with non-stick spray and heat it. Put the chopped vegetables into the hot saute pan to cook, then add the eggs, seasonings, and tomato paste. Scramble together [or cook like an omelette] until the way you like it. Plate with the melon, pour the hot and cold beverages. Great flavors.

Chickpea Ragout with Beef**:                       GF   PB         nb: entire batch                                                                  of Ragout has 484 calories, so divide the whole thing 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 is best prepared as a main course with  meat for more protein. [If you want to eat it without the beef, top it with some cheese.]  

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                                                                              ½ cup chicken stock                                                                                                                                                                 ½ tsp salt +  ½ tsp pepper                                                                                                                                        ** 2 oz lean beef pieces, not ground beef

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. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions.   If the meat is previously cooked, mix in with the ragout to warm the meat.  If the beef is raw, add to the pan along with the tomatoes and chickpeas to cook it.

SHOPPING LIST FOR NEXT WEEK:   for one person servings                                                                                               3 two-oz eggs : 2 whole eggs + one white + one yolk                                                                                 1-2 shallots           1 slice onion            1/2 clove garlic            pinch  garlic powder                                                                                                                                                1 Applegate chicken sausage [33 cal]                                                                                                           1/4 oz mozzarella cheese                                                                                                                                     2 Tbsp ricotta or cottage cheese, low-fat type                                                                                                   2 0z fruit + 2 oz banana [for smoothie]                                                                                                                     basil             oregano              hot pepper flakes           parsley          salt                pepper                                                                                                                                       2 oz applesauce or 2 oz strawberries [or 1 oz of each]                                                                             1/4 cup crab meat                                                                                                                                                    1 scallion                                                                    1.5 tsp lemon juice                                                                                          Dijon mustard                                                         1/3 cup chicken stock                                                                                                                                                   1/4 cup fresh bread crumbs                                 3 oz tomato                                                                                                      4 oz [2 fillets] flounder or sole                            olive oil                                                                                               2 tsp butter or olive oil                                         4 Tbsp white wine                                                                          4 oz turkey cutlet                                                    1/4 cup cooked brown rice

Western Med.

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Remember Club Med — all those sleek, happy people frolicking on the beach in the ads?  I don’t even know if it exists anymore, but who doesn’t dream of a beach vacation in February? [OK: those of you reading from Australia and New Zealand are having beach weather now. But not those of us a 44° North latitude.] If you can’t get away, at least your food can evoke sunny climes.  Breakfast in Southern France and dinner in Morocco — how does that sound? And Fasting will prepare us for future days in the sun, wearing bathing suits…hold that thought.

Chèvre & Spinach Bake:   279 calories   7.3 g fat   2.9 g fiber   13.4 g protein   39 g carbs 230 mg Calcium   PB GF  The goat cheese makes a sublime partner for spinach and the egg.chevre-spinach-bake-w-pear

1 two-oz egg                                                                                                                                                            ¼ cup cooked spinach, drained/squeezed                                                                                                         2 tsp creamy chèvre cheese                                                                                                                               lemon-dill seasoning + salt + pepper                                                                                                                1 oz pear OR apple OR applesauce                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the spinach, cheese, and seasonings. Whisk in the egg and pour into a lightly-oiled or spritzed ramekin. Bake at 350 degrees F. for 12-15 minutes. Meanwhile, prepare the hot beverage and smoothie; plate the fruit. What a nice way to start the day.

Moroccan Tuna:    278 calories  1.4 g fat    7.2 g fiber     34.3 g protein     20.4 g carbs   PB GFMorrocan Tuna w: beans, clementines

4 oz tuna steak [When I see frozen tuna steaks at the supermarket, I get a few to freeze]                               Moroccan spices or  a mixture of ground cumin, mint, and cilantro                                                   1/3 cup white beans, rinsed and drained [Goya brand is always reliable]                                                            1 slice preserved lemon OR 1 slice fresh lemon                                                                                            side vegetables, choose ONE:     1/3 cup peas with mint OR 1/2 cup broccoli florets sprinkled with cumin OR 2/3 cupgreen beans sprinkled with cilantro                                                                     ½ of a clementine

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 vegetable is cooked, drain and stir in the seasoning. Section the clementine and plate it all artistically.

This article nicely sums up what I’ve been saying:  Fasting is good for you! https://www.yahoo.com/style/fasting-affects-metabolism-233917630.html                                                    summary: Health perks though that appear to come from intermittent fasting.    When compared to traditional dieting, research suggests that intermittent fasting:                                                                                                                     Causes greater fat loss in abdominal area                                                                                                                 Causes less loss of lean body mass                                                                                                                          Improves cholesterol numbers and fasting insulin                                                                                                Decreases inflammatory markers.

Chinese New Year

~ 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.

Happy Year of the Fire Rooster. May it bring you luck and joy. In honor of the 5-day festival, I invite you to partake of Chinese recipes, one is an old favorite, one is a new favorite.  Both fit the requirements of the Fasting Lifestyle which goes to show that Fasting can fit into any cuisine.  It is possible to celebrate a variety of cultures without sacrificing a healthy diet.

jian-bing-w-granny-smith

Chinese Pancakes ‘Jian Bing’:     300 calories     6 g fat   3.5 g fiber    15 g protein   59 g carbs  202.7 mg Calcium         PB   This delicious treat is popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple is a nice foil to the salty-spicy food. HINT: this recipe makes 4 of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.

1/3 cup all-purpose flour        1.5 Tbsp white whole wheat flour      

1 Tbsp semolina flour     1 two-oz egg                                                                                                                                                                                                                                                                             ½ cup water      ¼ cup chopped scallions, white and green parts                                                                                                                                                                                                                                              1 egg, whisked                     Kosher salt            2 tsp Sriracha sauce + 2 tsp low-sodium soy sauce [or more to taste]                                                                                                                                                                                                     per person: 1 oz tart, crisp apple                                                                                                                      optional: blackish coffee or blackish tea or lemon juice & hot water                                                                                optional: 5-6 oz fruit or green smoothie or natural apple cider

Whisk together the flours, one egg, and water until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon some of the egg on top and smear it around. Sprinkle with a small pinch of salt and one quarter of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths, and plate. Use the paper towel to wipe the pan and repeat until all the batter and scallions are gone. Nb: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to your New Year.

Shrimp Spring Rolls

Shrimp Spring Rolls:     281 calories      6.5 g fat      4.5 g fiber      22.4 g protein     29.4 g carbs 126 mg Calcium     GF PB     Spring rolls are always a treat for Chinese New Year, for they represent luck. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliant. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate.

3 oz raw shrimp, cut in half across the body         2 oz carrot, peeled and sliced into thin coins or cut as julienne                                                                        2 oz green cabbage, sliced thinly            1 oz chopped green onion           1.5 tsp soy sauce                                                                                                                                                                                                                              1 tsp olive oil                  3 eight-inch Spring Roll wrappers                                                                                                                    2 oz broccoli, steamed               Sriracha sauce

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir frying, but we are cutting down on oil, OK? Add the shrimp and stir fry about 1 minute, until it is cooked. Add the green onion and soy sauce. Stirfry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it can make the mixture easier to roll.]  Steam or stir fry the broccoli separately.

Put a pie plate of warm water on the counter. Add one of the spring roll wrappers and let it soak a bit. When it turns clear, remove it and lay it flat on a dish towel. Spoon 1/3 of the filling mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low. Put the roll in the warm pan. Repeat with the other rolls.  In the pan, turn the rolls until they are warm and slightly browned. Serve with hot sauce for dipping.

Nellie Bly

~ 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.

Nellie Bly was an intrepid investigative journalist.  Among other stories she pursued, she was sent to see if one really could go around the world in 80 days, as described in the Jules Verne book of the same title. Tomorrow is the anniversary of her return in 1890, breaking the ‘record’ set in the fictional narrative.  And so I offer meals from the ends of the earth: Europe and Asia. In other words, around the world in less than 600 calories!

‘Pan Bagne’ ScrOmelette:   303 calories   9.5 g fat   2 g fiber   15 g protein   36 g carbs   236 mg Calcium     PB   GF   Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers is a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious.pan-bagne-scromelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                         1/2 black olive, pitted and chopped       1/2 Tbsp chevre cheese                                                                                                                                                                                                                                                    1 Tbsp crushed tomatoes                                                                                                                                    1/2 Tbsp spinach, cooked and chopped                                                                                                         ¼ tsp dried basil           ½ oz apple                                                                                                                                                                                                                                                                                                            optional:  5-6 oz fruit smoothie or pure apple cider                                                                                                  optional: blackish coffee or blackish tea or lemon in hot water

Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.

Chicken Stirfry:    268 calories    7 g fat    6.5 g fiber     28 g protein    21 g carbs     113.4 mg Calcium    PB GF    From the official FastDiet.com website!  The recipe is easy and delicious.Chicken Stirfry

4 oz chicken breast               1.5 Tbsp lemon juice                                                                                                                                                                                                                                                                                      2 tsp soy sauce             1 tsp olive oil  + 2 Tbsp water                                                                                                                                                                                                                                                                                1 tsp fresh ginger, minced                                                                                                                                    1 clove garlic, crushed and chopped                                                                                                               1.5 cups cabbage, sliced       1 cup carrots, julienned                                                                                                                                                                                                                                                                              ½ cup snow peas OR 2 oz asparagus OR 2 oz bell peppers OR 1 oz broccoli

Cut chicken into strips and marinate in lemon juice and soy sauce while you prepare the vegetables. Stirfry the vegetables in oil and 2 Tbsp water for 3 minutes. Add garlic and ginger. Count to 30 and add the chicken with the marinade. Stir-fry 1-2 minutes more to cook the chicken through.

January

~ me ~ Leave a comment

I like January: it starts a new year and it marks yet another trip around the sun for me.  Lots of people think it is merely something to endure.  So we will give January a lift with some hearty, delicious food.  And remember: you burn more calories in cold weather. If we stick to the Fasting Lifestyle, we will end the month weighing less than we did at the start.  Is it that last 5 pounds that you are trying to lose? Try these tips [and stay on the Fast Diet to keep them off!]: http://www.cheatsheet.com/health-fitness/how-to-lose-that-last-5-pounds.html/3/

Mushroom Bake: 292 calories    8 g fat    2 g fiber   15 g protein   35 g carbs    210 mg Calcium PB GF     Great flavors.mushroom-souffle-w-sausage-applesauce

1 Applegate sausage [or other chicken sausage that weighs in at 33 calories each]                                                                                                                  1 two-oz egg                 ¼ oz mushrooms           ½ tsp Parmesan cheese, grated                                                                                                                                                 thyme, salt & pepper to taste                               1.5 oz unsweetened applesauce                                                                           optional:  nearly black coffee or tea or lemon in hot water                                                  optional:  6 oz green or fruit smoothie or natural apple cider

Cook the mushrooms [if raw] by poaching in a little hot water for a minute, then chop. Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350 degrees. Whisk the egg with the mushrooms and cheese, and pour into the ramekin. Bake for 12-15 minutes. Warm the sausage; spoon out the applesauce; pour the beverages. Happy breakfast.

Thai shrimp and Noodle Soup. 267 calories 2.3 g fat 3.8 g fiber 25.4 g protein 35.6 g carbs 82.4 mg Calcium PB HINT: serves 2. Invite a guest or save for a lunch later in the week.thai-shrimp-noodle-soup

46 gm rice vermicelli noodles [that’s one small ‘bundle’ of noodles]                                                    2 cups chicken stock, unsalted                                                                                                                               6 oz raw shrimp, shelled OR 6 oz cooked shrimp, tail shells removed                                                4 oz carrots, grated or ‘slice’ them with the vegetable peeler                                                                      2 scallions, sliced diagonally                                                                                                                                1 Tbsp Thai fish sauce                                                                                                                                          4 tsp lime juice                                                                                                                                                           2 tsp sugar                                                                                                                                                                     2 tsp. Thai green curry paste, or more to taste                                                                                                1 cup spinach leaves, loosely packed, then coarsely chopped OR ¼ cup frozen spinach, chopped and squeezed

Bring a quart of water to the boil, add the rice vermicelli, cover and take off heat.   After 4 minutes, drain and reserve the noodles. Put the stock, fish sauce, lime juice, sugar, and curry paste in a pan together.   Warm while whisking to combine.  Add most of the carrots, saving some as a crunchy garnish. Add the spinach.     If Shrimp are raw and frozen: cut in half cross-wise and add to simmering liquids.  Simmer the liquids until carrots and spinach are tender.      If Shrimp are cooked: cut in half cross-wise and add to soup now.     Serve the soup, sprinkling the chopped scallions and remaining grated carrot over the surface. This is warm and wonderful and spicy and filling.

Pork & Poultry

~ me ~ Leave a comment

We enjoy a variety of foods, and why not?  “Life is a cabaret, my friend” as the song says, or in a food metaphor, life is an endless buffet.  But then it comes down to the choosing: which foods? which combinations? what results from those choices?  If your goal is truly to lose weight and be more healthy, then follow along with the menus presented here.  Eat from these recipes twice a week and see the results of your good decisions.   And here’s an article from the LA Times, about eating less: http://www.latimes.com/science/sciencenow/la-sci-sn-eat-less-feel-better-20160502-story.

Rounds:   273 calories      4.4 g fat     1.7 g fiber       12 g protein    39.4 g carbs    210 mg Calcium PB   HINT: Prepare the ham patty** the day [or more] before and use one of the ‘pan muffins’ from “Remember When…” Dec. 11, 2016rounds

1 ham patty**                                                                                                                                                                           1 pan muffin                                                                                                                                                              2 oz sliced apple, such as Granny Smith                                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                                   5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

** 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, shredded                                                            sage, salt, pepper to taste                                                                                                                          Combine and let sit for about 30 minutes to moisten all ingredients.                                           Portion out using a 2 Tbsp coffee  measure. Makes 5 patties.                                                            Spritz a medium-hot pan with oil and cook until firm.                                                                   Freeze or store in ‘fridge.

So if both the ham patty and pan muffin were prepared before, this goes together before you can brew the coffee! Slice the apple into rounds, rather than the usual wedges. Arrange everything on the plate, heat your hot beverage, shake your smoothie. Shazam – breakfast in no time.

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

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

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