recipes for Michael Mosley’s Fast Diet
Feeling Bleu?
Around the month of March, people get tired of winter. Imagine that!? Cabin Fever sets in and they get grumpy. And then they eat. What could be a better antidote than some fine meals featuring Bleu Cheese? When following the Fasting Lifestyle, food should lift our spirits and make us happy. Cue Pharrell Williams music. For National Nutrition Month, read this: https://www.yahoo.com/news/30-simple-health-tips-try-day-march-155925900.html
Bleu Cheese Bake: 292 calories 7.3 g fat 2.3 g fiber 14.3 g protein 37 g carbs 250.7 mg Calcium PB GF You’ll go ga-ga over these flavors!
1 two-oz egg ¼ oz bleu cheese, crumbly rather than creamy 1 Tbsp fatfree cottage cheese, drained 2 oz applesauce, unsweetened, with 2-3 raspberries mixed into it 5-6 oz green smoothie or fruit smoothie or natural apple cider black-ish coffee, black-ish tea, or lemon in hot water
Mash the cheeses together with a fork and whisk in the egg. Bake in a lightly-spritzed ramekin at 350 degrees until cooked through, about 12-15 minutes. Dish up the applesauce, pour the smoothie, pour your beverage.
Beet & Bleu Cheese Salad: 288 calories 11 g fat 5.3 g fiber 13.7 g. protein 19.5 g carb 212 mg Calcium PB GF This recipe takes me back to a delightful restaurant 2 blocks north of Notre Dame in Paris. You will enjoy the earthy flavors and beauty of this salad.
2.5 oz beets, cooked, skinned, sliced or cubed, cooled 1 and 1/4 oz bleu cheese, cubed or crumbled 1.5 oz tomato, sliced or cubed 3 walnut halves [or use slivered almonds if you don’t eat walnuts] 1 oz white beans, rinsed and drained if using canned 2.5 c. salad greens 3/4 tsp olive oil + 3/4 tsp balsamic vinegar garnishes: pansy, chive, or nastursum flowers; scallions
Assemble and prep all vegetable ingredients. Whisk oil and vinegar in a wide bowl. Put greens in the bowl and toss. Place in serving bowl and arrange the other ingredients on top. Add a few garnishes. Voila! A beautiful meal.
Fasting While Feasting
Lent is one of the times of the Christian calendar when people think about fasting: reduced calories, meatless meals, more fish, no eggs. Now at the Lenten season, it is not too late to begin Fasting: either for religious reasons or health reasons. Just like dieting, if you stray, you can always get back onto the path. Here are some suggestions for meals that will meet the requirements any day you choose. Welcome to MLE who is now following. [Thanks, Peg.] Check out the bottom of the page for next week’s shopping list and a recipe for some fabulous Mexican Pickled Vegetables.
Moroccan Tuna posted under ‘Western Med’ February 5, 2017
Tuna-Bean-Garlic Patties posted under ‘Rich Flavors’ February 28, 2016
Spinach/Fish Timbals posted under ‘Keep the Faith’ February 7, 2016
Chili non Carne posted under ‘Go Wild’ March 2, 2016
Minestrone Soup posted under ‘Mmmmmm….’ February 3, 2016
Mediterranean Vegetables with Couscous posted under ‘…Summer…’ February 3, 2016
Salmon Roasted with Tomatoes posted under ‘What do we do now?’ January 3, 2016
Red Beans and Rice posted under ‘Some of That’ October 7, 2015
INGREDIENTS LIST FOR NEXT WEEK’S MEALS: one portion servings breakfast:
| 1 two-oz egg | 1.5 two-oz eggs |
| ¼ oz bleu cheese | 3 Tbsp Mexican Pickled Vegetables |
| cottage cheese cheese, low-fat [or ricotta] | 1/3 oz Cheddar cheese |
| Parmesan cheese | pear or apple |
| salt, pepper | |
| Applesauce [unsweetened], 2 oz [or pear] | |
| 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:
| 2.5 cups baby salad greens | 1 oz thinly sliced corned beef |
| 2.5 oz beets | 1/3 cup Bechamel sauce, plain |
| 1.25 oz bleu cheese | 1/4 oz Swiss cheese, from deli |
| 1.5 oz tomatoes, fresh | 1.5 cups cabbage |
| 1 oz white beans, canned | |
| Olive oil + balsamic vinegar | |
Mexican Pickled Vegetables: This Yucatan treat comes to us via It’s All American Food by David Rosengarten. Quantities given to make one quart. Easily doubled. NB: Will keep in the refrigerator for several weeks. NB: The longer it sits, the spicier it gets. Super as a side dish; a nibble; an ingredient.
2 cups cauliflower florets 1 and ¼ cup carrots, peeled and sliced 1/4” thick on the diagonal ½ cup zucchini, sliced into 1/3” rounds 2-3 jalapeno peppers, sliced thinly ½ cup white vinegar 1 cup cider vinegar 1 cup water 3 Tbsp sugar [do not use sugar substitute when pickling] 1 Tbsp kosher salt 1.5 tsp dried oregano, Mexican if you can get it ¾ tsp peppercorns ½ tsp coriander seeds ½ tsp dried thyme 1.5 bay leaves, crumbled ½ large onion, thinly sliced 3 cloves garlic, halved
Bring a pot of salted water to a boil and add the cauliflower and carrot. When the water returns to a boil, boil the vegetables for 2 minutes. Drain the vegetables and refresh under cold water. Put the cooked vegetables in a large bowl with the zucchini and jalapenos and stir to combine. Put into a heat-proof one quart glass jar [ex: a Mason jar], and set aside on a cutting board. In a sauce pan, combine the vinegars, water, and all remaining seasonings. Bring to a boil, then simmer 5 minutes to blend flavors. Take off the heat and immediately pour over the vegetables in the jar. [I had a little left over, which I saved to pour in later] Let cool to room temperature, then put a lid on it and refrigerate until cold. Very pretty. Very yummy.
Marching Along
It is now March. If you have been diligent about Fasting, then you are marching along toward your goal of a new-looking you. A long journey begins with a single step, and a quest to control your eating begins with a single meal. You have your ‘marching orders.’ For other menu suggestions, read https://gma.yahoo.com/blogs/abc-blogs/fast-diet-recipes-low-calorie-meals-120306312–abc-news-lifestyle.html which is based on Dr. Mosley’s original appearance on Good Morning America in 2013.
Ham Bake: 286 calories 7.2 g fat 1.9 g fiber 15.5 g protein 35 g carbs 282 mg Calcium GF
1 two-oz egg ¼ oz 3 % fat ham from the deli, minced 1 Tbsp reduced fat ricotta 1 tsp Parmesan cheese, grated large pinch of crumbled sage + salt & pepper to taste ¼ cup blueberries or 2 oz unsweetened applesauce blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider
Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Vigorously whisk the egg, ham, cheeses, and seasonings and pour into ramekin. Bake 15-17 minutes until puffed, not until golden. Portion the fruit, pour the beverages and this will surely be a good day.
Lobster Thermador: 269 calories 13.4 g fat 5.5 g fiber 29 g protein 18.4 g carbs 130.5 mg Calcium PB GF Lobster is wonderful for the Fasting Lifestyle, whether you get it pre-cooked or raw. The damage comes when it is slathered in butter. I think that butter masks the clean, pure taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course: fresh peaches and raspberries.
¾ cup lobster, cooked and cut into chunks 1 Tbsp heavy cream 2 Tbsp Béchamel sauce [see: 1789, posted on July 13, 2016.] HINT: I always keep Béchamel sauce frozen in small amounts. ½ tsp Dijon mustard flat-leaved parsley, chopped, for garnish 3 oz green beans dessert: 1 oz raspberries [fresh or frozen] + 2 oz peaches, cut into cubes [fresh or frozen]
Stir together the cream, Béchamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits in a lovely bowl for dessert.
Lenten Fasting
Fasting is a tradition for the Lenten Season. It shows a willingness to forgo some of life’s pleasures to atone for sins. Fast Days used to be a staple in the old days: the king or the Church would declare a day of fasting to drive away an invading army or to halt the spread of plague. History does not say how well that worked, but I can tell you that if you stick to 2 Fast Days each week [and eat reasonably the other days], this diet will work for you. Today at the start of Lent, meals which feature neither eggs nor meat. Are you up for a challenge? If you haven’t yet begun a full 5:2 Fasting Lifestyle [dabbled around the edges but not ready to commit], try it for the next 6 weeks. You will find that by the end, it will be almost second nature. Go ahead! Do it.
Red White and Blue 295 calories 1.4 g fat 3.8 g fiber 20 g protein 45 g carbs 504 mg Calcium PB GF–if using GF bread Ricotta is higher in protein and Calcium than cottage cheese, but you could substitute that if you wish.
½ cup fat-free ricotta ¼ cup blueberries, fresh or frozen [if frozen, keep frozen until ready to use] ½ cup sliced strawberries, fresh or frozen [after slicing, put in a strainer to drain the juices] 1 slice of 70-calorie multi-grain bread [Nature’s Own] cut into a star with the largest cookie cutter that will fit the bread 2 large pinches of cinnamon sugar blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider
Cut your slice of bread with a large star cookie cutter, freezing the scraps for use in Crab Cakes or Stuffed Clams or Crab-Stuffed Flounder. Sprinkle the bread with a small pinch of cinnamon sugar and toast it. Measure the ricotta onto your plate. Put the fruit on top. [I do not recommend stirring the fruit into the cheese, since it will ‘stain’ the cheese.] Top with a small pinch of cinnamon sugar and plate with the toast. Pour the hot beverage and the smoothie.
Felafel with Cucumber Raita: 276 calories 10.2 g fat 16 g protein 33.5 g carbs PB GF The felafel is from the Eastern Mediterranean, while the raita is from India. A happy blend of flavors and cultures. NO PHOTO 5 felafel patties [see Because It’s June! June 1, 2016] 1 cup raw spinach 1/2 tsp olive oil large pinch ground nutmeg 4 oz plain, non-fat yogurt 1 scant cup cucumbers, cubed 1 tsp white wine vinegar 1 ½ tsp fresh mint, chopped or dried dill weed
Thaw out 5 of those felafel patties what we prepared last June 1. Heat them in the toaster oven or in a non-stick pan on the stove. Do not cook them in oil. Cut the spinach into a chiffonade [make a pile of leaves and cut thinly across their width]and put into a bowl. Cube the cucumbers. Stir together the yogurt, vinegar, and dill or mint. Add the cucumber cubes and stir gently to combine. Toss the spinach with the olive oil and nutmeg. Plate it and love it.
INGREDIENTS FOR NEXT WEEK’S MEALS: one serving size
Breakfasts
| 1 two-oz egg | |
| ¼ oz ham | |
| Ricotta cheese, low-fat [or cottage cheese] | |
| Parmesan cheese | |
| sage, salt, pepper, rosemary, crushed red pepper | |
| Applesauce [unsweetened], 2 oz [or pear] | |
| Whatever you need for your smoothie | |
| Whatever you need for your hot beverage |
Dinners
| ¾ cup lobster meat | |
| Cream or ½ & ½ | |
| Bechamel sauce, 2 Tbsp | |
| Dijon mustard | |
| Green beans, fresh or frozen | |
| Raspberries, 1 oz | |
| Peaches, 2 oz | |
Flavor-Full
You should know by now that here we like food that packs a punch of flavor. Not because of lots of salt or MSG or some fake additive, but because the food is made with good ingredients that taste great. Eating food that is full of flavor can make the Fast Day meals something to look forward to. I think that you will find that today’s menus leave nothing to be desired in the full-of-flavor category. Go on: enjoy your food! And then read this article from England for some more encouragement: https://www.yahoo.com/style/we-tried-the-52-fasting-diet-and-the-results-were-surprising-085517013.html
Chicken Provinçal Bake: 280 calories 5.4 g fat 3 g fiber 15 g protein 39 g carbs 220.7 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 strawberries 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 [not the berries!] and pour into the ramekin. Bake for about 15 minutes while you portion the berries and prepare your beverages. Great way to start the day.
Shrimp Egg Rolls: 238 calories 3.5 g fat 2.5 g fiber 15.6 g protein 28.8 g carbs 45.8 mg Calcium PB I learned to make egg rolls when I worked for Jerry Willis. These have always been a favorite. But they are NOT deep-fat fried, which keeps their calories and fat down to permissable levels. HINT: This recipe makes 4 rolls and one serving = 2 rolls. Put 2 in the freezer for another day or eat for lunch later in the week
.3 oz shrimp, fresh or frozen, shells removed 1 Tbsp oyster sauce 1 Tbsp soy sauce one slice of ginger, minced ½ garlic, sliced 2 oz carrot, sliced 1 oz onion, sliced 3 oz cabbage, sliced 4-5 six-inch egg roll wrappers 1 tsp canola oil 3 oz tomato slices dipping sauce: 1 Tbsp plum sauce + 1 Tbsp hot sauce [wasabi or Sriracha]
If shrimp are frozen, thaw them in advance. Then slice in half across the body and mix with the oyster and soy sauces, the garlic and onion. Prepare the vegetables and put them all into a hot wok or wide saute pan with ¼ cup water and a squirt of Sriracha. [If the pan gets too dry, a a bit of the marinade combined with a few spoonsful of water.] Stir-fry the ingredients for 4 minutes or until the vegetables are just a little shy of done. Add the shrimp and marinade and stirfry about one minute longer – shrimp should be thoroughly cooked. Put everything from the wok into the food processor and run until coarsely chopped. [If a lot of liquid remains, cook it down some more until it is thick and add back to the ingredients.] Lay one of the wrappers on a flat surface and moisten the edge farthest from you with water. Measure out 1/3 cup of the filling and roll up the wrapper. There are usually diagrams on the back of the package to show you how. [NB: If you end up with extra filling, either roll another roll or put it aside to mix with eggs for a breakfast.] Put the oil in a clean, flat-bottomed pan and heat it. Put the egg rolls in the pan and roll them around to coat with the oil on all surfaces. Heat until the rolls are beginning to get brown and blister-y on one side, then turn to cook on the other side. HINT: Take the rolls you are not eating tonight and cool them. Then freeze for another meal later. Don’t try to freeze them without the cooking-in-oil step. You could continue cooking in this way or you could put the pan in a 375 degree oven until they are crispy. Plate with the tomato slices and the dipping sauce.
Hemispherical
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.
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.
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
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. 
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.
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
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.
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 GF
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
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.
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.
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.
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 