recipes for Michael Mosley’s Fast Diet

Simple & Yummy

~ me ~ 2 Comments

We follow the Fast Lifestyle because we want all the health benefits: lower weight, lower cholesterol, lower blood pressure, less risk of certain cancers, AND because we can do all that with food that is simple and yummy. Its like having your cake…. but no, we don’t eat cake on a Fast Day.  Yes, we are still on the Plant-Based diet and an egg once in a while is OK.

Tostada                                                                                                                               Gluten Free                                 TostadaRemember the Chili non Carne from Monday? Hope you have some left over for this breakfast!

one 6” corn tortilla    [I always keep Ole brand ready in the freezer.]                                                                                                                              one 2-oz egg 2 Tbsp chili non carne                                                                                                          2 tsp Monterey Jack or Cheddar cheese, grated                                                                                  hot beverage of your choice – hold the cream and sugar                                                                    green smoothie or fruit smoothie

Heat the toaster oven to 350. Put the chili in a custard cup and put it into the oven to heat briefly. Warm a dry cast iron skillet over med-high heat. Warm the tortilla in the pan on both sides until it is warm and pliable and starting to brown. Remove the tortilla and keep warm in a dish towel. Spritz the skillet with non-stick spray and fry the egg until it is done as you like it. Remove the egg. Spread the chili on the tortilla and return the tortilla to the skillet. Put the egg on the chili and sprinkle with the cheese. Put the pan into the hot oven until the cheese melts. Brew your beverage, pour the smoothie and wake up your mouth.

Asparagus Soup         242 calories        10.7 fat                16.8 protein                        33 carb

asparagus soupThis fabulous soup is from Salute to Healthy Cooking and we made a batch last April 1.  Enjoy it today for a wonderful dinner.  Despite its rich taste, it is very low in calories and fat. HINT: the recipe makes enough for 6 servings. Freezes very well for easy meals later. I serve it here with Finn Crisp crackers covered with melted cheese. If you want to eliminate them, go ahead.

1 and 1/2 pound asparagus                                                                                                                           ½ c onion, roughly chopped                                                                                                                        1 cup potato in 1 “ dice                                                                                                                                    5 cups chicken stock                                                                                                                                        4 oz raw chicken breast cut into 4 pieces                                                                                                                     salt & pepper                                                                                                                                                        1 ½ tps Boursin cheese/serving                                                                                                                   4 pieces of Finn Crisp crackers/serving                                                                                                         1 ½ oz Swiss cheese [1 deli slice]/ serving

Snap off the woody ends of the asparagus and cut spears roughly in half. Pour the chicken stock into a sauce pan. Add the onion and asparagus. Place the chicken on top of the vegetables so that it will steam/poach while the asparagus is cooking. Bring the liquid to a simmer and put on a lid. Remove the chicken when it is cooked and put it in the blender. When the vegetables are cooked, remove them and put in the blender. Cook the potato in the pot and cook until soft. Pour the stock and the potatoes into the blender with evrything else. Blend until smooth. Return to the pan and season to taste. Cool and divide into 3 portions [or 6 portions if you are serving one] for the freezer.

To serve, thaw the soup and warm it gently. Adjust seasonings. Cut the slice of cheese into 4 strips, 4” x 2”, and put a portion on each cracker. Warm in the oven until cheese melts. Delicious taste of Spring.

Not Just for kids any more.

~ me ~ Leave a comment

As you reach for the new body-image you hope to have, you will feel better: more energy; fewer knee and hip pains; dare we say ‘younger’.  In honor of the new you that is waiting for you a few  pounds from now, let’s eat like children.  Egg-toast is an old favorite nursery food from England. Here we have combined it with the French-inspired mushroom-toast for a really terrific breakfast.  And Pizza for dinner…  Need I say more?

Egg-Mushroom Toast 290 calories        This is yummy. The eggs are creamy and the mushrooms lend a mysterious layer of flavor. I like this better than poached eggs. mushroom-egg toast w: apples & gr smoo1 piece 35-cal bread OR 1/2 piece 70-cal bread                                                                                   one 2-oz egg                                                                                                                                                         1 oz mushrooms, chopped                                                                                                                              1 Tbsp chives, chopped                                                                                                                                    1 ½ oz of apple                                                                                                                                        blackish coffee, blackish tea, or lemon in hot water                                                                            5-6 oz smoothie or natural apple cider Toast the bread. Spritz the non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, salt, and pepper in with the egg and beat it up. Scramble lightly with the mushrooms, keeping the eggs moist. Turn out over the toast and plate the fruit. Sip your beverages and have a good day.

Pizza with Vegetable Topping:               Another winner from the Fast Diet book. The pizza shells are either whole grain wraps or corn tortillas. BE CAREFUL about the calorie and fat content when shopping! I get Herdez 8″ whole wheat fajita style tortillas. Each has 170 cal and 5 gm protein. Each person gets ONE of these pizzas. OR you could get Ole brand 6″ corn tortillas. Each of those has 65 cal and each person gets THREE AND a HALF pizzas. Pizza 1 whole wheat/grain tortilla at 170-cal [per person]                                                                             1-2 Tbsp tomato puree, not paste HINT: buy a can of puree and freeze in small portions 1 oz mozzerella, grated                                                                                                                  ½ oz mushrooms, chopped or sliced                                                                                                            1 ½ oz red pepper, cooked and chopped                                                                                                     1 oz spinach, steamed, squeezed and chopped                                                                                    1 Tbsp red onion, chopped Set the oven at 400º. Place the tortilla on an ungreased baking sheet.  Put dollops of tomato purée on each tortilla and spread it around. Toss together mozzarella, mushrooms, red pepper, spinach, and onion. HINT: Sometimes I cook and chop all the veg and put them in a bag in the freezer to save time on a FAST day. Divide the mixture among the tortillas and bake for 5-10 mins.

Treat Yourself

~ me ~ Leave a comment

People go on diets because they want to change something about themselves: their weight, their clothing size, their body shape.  All of which makes it sound as if they don’t like themselves. So they eat as if they want to punish that uncooperative body of their’s.  Let’s change that mindset. You need to like yourself enough to want to have a healthy body. And that is why the menus I suggest for Fast Days are not only low in calorie but full of flavor. By making the food nutritious, and pretty, and good to eat, you can treat yourself and still achieve your goals of a slimmer, healthier you.

PowderMill Scramble 247 calories 9.3 g fat// 17.6 g protein 34.3 g carb

This recipe is straight out of Jerry Willis’ Powder Mill Pond Restaurant where it was a favorite. Alas, brunch is not served at Jerry’s Marzano’s Tratoria but you can enjoy this at home.PM scramble or Ham omelette? w: apple

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.                     ½ oz smoked salmon                                                                                                                                    1 Tbsp chopped chives or scallion greens                                                                                             1 ½ oz apple                                                                                                                                                      5-6 oz fruit smoothie or pure apple cider                                                                                      blackish coffee, blackish tea, lemon in hot water

Whisk the eggs [salt and pepper may not be needed depending on the seasoning of your salmon]. Pour into a pan which has been sprayed briefly with cooking spray. Before the eggs set, add the salmon and scallions. Scramble to taste. Brew your beverage and take the previously-made smoothie from ‘fridge. Plate with fruit.

Tomato Soup w/ Sandwich         278 calories           8.3 g. fat                  16.7 g. protein            Comfort food can be low in calories. The soup recipe is from Fresh Ways with Soups and Stews, published by Time-Life Books. HINT: the soup is enough for 2 servings, so it is worth the time to make enough to freeze for later.tomato soup w: croq mons, grapes

Cook Soup:                   2 tsp virgin olive oil                                                                                               3 onions, chopped [2 ½ cups]                                                                                                                    1 carrot, thinly sliced                                                                                                                                     1 tsp fresh thyme or ¼ tsp dried thyme                                                                                                     3 cloves garlic, chopped pepper                                                                                                                  28 0z can tomatoes, coarsly chopped with juices                                                                               1 ¼ cup unsalted chicken or vegetable stock                                                                                        ¼ tsp salt                                                                                                                                                          Heat the oil in a large heavy-bottomed pot over medium heat. Cook the onion, carrot, thyme, garlic, and pepper for 7-10 minutes or until onions are translucent. Add the tomatoes and juice, stock, and salt. Reduce heat and simmer 30 minutes. [more directions later]

Prep Sandwich:        1 slice 70-calorie bread [Nature’s Own]                                                            1 slice Swiss cheese from the deli                                                                                                                        1 oz ham, 97% fat free                                                                                                               Cut the bread in half. Cut the cheese slice in pieces the size of the bread halves. Construct a sandwich of bread, ham, cheese, bread. Save out one bread-sized piece of cheese. Wrap in foil and put in the toaster oven at 350 until cheese is beginning to melt on the inside. Unwrap the sandwich and put the remaining cheese on top. Toast the sandwich so that the cheese becomes melted and might start to brown.

Finish Soup:          2 tsp ricotta or small-curd cottage cheese &   2 tsp plain non-fat yogurt Puree the soup in food processor or blender. Pour half of it into a freezer container to cool before storing. Put the soup in the serving bowl. Stir the cheese and yogurt together and put a large dollop in the middle of the hot soup. Use the tip of a knife to pull the mixture out from the middle in several radiating arms. A few grapes add a dash of color.

Iconoclastic

~ me ~ Leave a comment

An ‘iconoclast’ smashes the icons.  Which is to say, defies the conventions of society.  Today we will be iconoclastic by leaving some cherished foodstuffs out of a Proper English Breakfast and preparing quiche without a crust.

Improper English 265 cal. 4.3 g. fat 17.2 g. protein 47.5 g. carb

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

Improper English¼ cup baked beans canned                                                                                                                        one 50-60 calorie sausage                                                                                                                        ½ piece of 70-cal toast                                                                                                                               half of a 2.5” diameter tomato                                                                                                                        1 oz mushrooms                                                                                                                                                a few grapes                                                                                                                                                      5-6 oz fruit smoothie or unpasturized apple cider                                                                           blackish coffee or tea or lemon in hot water

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

Quiche:               291 cal                   17.7 g. fat                 24.7 g. protein              11.8 g. carb    GLUTEN FREE

I suggest serving this meal on a day when you have eaten one egg or none for breakfast. Eggs are good for us, but you don’t want to over-d0 it with any ingredient.

quiche w: tomatoone and a half 2-0z eggs HINT: Here is a way to use the eggs left over from last Thursday’s omelette.                                                                                                                                      2 oz skimmed milk                                                                                                                                          2 oz swiss cheese, grated   [1/4 cup]                                                                                                                           1.5 Tbsp Parmesan cheese, grated                                                                                                                3/4 oz asparagus cut in 1/2” pieces                                                                                                              1 oz brocoli, coarsely chopped                                                                                                                       1/2 Tbsp onion, chopped                                                                                                                               3 oz tomato, sliced into 3 slices                                                                                                           herbs [thyme, basil, rosemary, whatever], salt, pepper

Steam the vegetables to cook until tender. Set the oven at 400. Lightly oil 3 wells of a standard muffin pan. Put water [1/2”] in the empty wells. Or use a mini-muffin pan and plan to use about 6 of the wells. HINT: do not think to use fewer wells to create larger quiches — they puff up a bit while cooking.   Grate the cheese and toss lightly to combine. Beat the eggs and milk together and add the seasonings. Feel free to use lots of basil and thyme! Spoon equal portions of the vegetables into the prepared pans. Then top with cheese mixture. Pour the egg mixture over the veg and cheese. Bake until puffed and golden brown and a thin knife stuck in the center comes out clean and dry. Let the quiches cool briefly while you slice the tomatoes. Serve each quiche on a tomato slice or next to them.

“It was Greek to me.”

~ me ~ Leave a comment

Did you know that Shakespeare was the first to pen “It was Greek to me.”? Yup. You can look it up in Julius Caesar.  For today’s meals we dream of feasting with the gods of classical Greece.  And after you enjoy the omelette and the Meze meal, I hope you will say, “It was delicious to me.”

Creamy Greek Omelette  292 cal.     10.3 g. fat     18.9 g. protein    30.9 g. carb  PB Oh boy is this yummy! The feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat.

creamy Greek omelette

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.   +++++            3/8 oz feta cheese   +++++   1 ½ Tbsp non-fat   cottage cheese  +++++     Greek oregano  +++++ salt   +++++  pepper  ++++    ½ slice 70-calorie bread [I like Nature’s Own multigrain]    ++++++ 1 1/2 oz of apple ++++ optional:  5-6 oz fruit smoothie or natural apple cider     ++++++ optional: blackish coffee or tea                                                                                                                                                                                                                                                       

Mince the feta and combine with cottage cheese and oregano. Spritz a non-stick skillet with oil or non-stick spray and heat the pan over medium-low heat. Beat the eggs well with 1 spoonful of the cheese mixture using a rotary mixer. Pour the eggs into the pan and let cook undisturbed until the edges set. Lift the edges gently to allow the uncooked egg to flow underneath. Before the top surface sets, sprinkle with salt and pepper. Put dollops of the cheese mixture on half the omelette and make an attempt to spread it out. Fold the omelette in half and continue to heat in the pan. Filling will heat and may ooze out a bit. Brew and pour your beverages. Plate the apple and the omelette. Oh yum.

Meze Meal         297 calories            10 g. fat            36 g protein           21.8 g carb               ‘Mezedakia’ is a bit like the Greek equivalent of Spanish Tapas. Small servings chosen from multiple small plates which make it easy to eat on a hot Mediterranean night. Well, we don’t live on a vast inland sea, but we’ll take good low calorie, low fat, delicious food where ever we can find it. There are lots of good recipes in the book Meze by Rosemary Barron.

Meze Meal w: shrimp,

1/4 cup white beans    I like Goya brand   ++++++    ½ Tbsp capers                                                                                                                                                    1 oz marinated mushrooms       ++++++          3 oz tomato, cubed                                                                                                                              generous pinch Greek oregano   ++++      3 oz cooked shrimp [or 2 oz cooked chicken breast]    ++++    1 oz mozzerella cheese [or use feta, same amount]   +++++       1 ½ oz lemon-marinated carrots   +++                                                                                                marinade: 1 tsp olive oil +++ 1 tsp lemon juice +++ pinch of granulated garlic +++ pinch oregano

Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano. Slice the carrots into 2″ logs or coins and cook until tender. Drain and combine with the marinade in a small jar with a lid. Shake well, remove the lid and let the carrots cool in the marinade. Attend to the shrimp by cooking it and removing the shells, if necessary. Drain the marinade from the jar and pour it over the shrimp. Plate the ingredients to please the eye. Look at photos of the Agean Sea….

Living the Good Life.

~ me ~ Leave a comment

This is the good life! The weather is warm enough for nature to wake up and stretch Herself and put tiny leaves on the trees. I feel fit enough to get out and weed and trim and plant herbs.  While we are at it, let’s eat some food that is healthy and delicious.  If it takes the pounds off, too, then so much the better.

Coddled Eggs         280 calories           6.3 g. fat             10 g. protein                    16.6 g. carb                                 You will feel coddled and cossetted when you treat yourself to this breakfast.Coddled Eggs

one 2-oz egg                                                                                                                                                                          1 ½ tsp grated Parmesan cheese                                                                                                                        seasonings to taste                                                                                                                                                              ½ slice 70-cal bread   I like Nature’s Own 100% whole grain bread                                                                   ¼ cup berries mixed with 2 tsp plain nonfat yogurt                                                                                             blackish coffee or blackish tea or lemon and hot water                                                                                         5-6 oz fruit smoothie

Bring a small pan of water to a simmer. Use enough water to cover the egg coddler by 1” or to come ½ way up the custard cup. Spritz some cooking spray into an egg coddler or ramekin or custard cup. Break the egg into the coddler, and add the Parmesan cheese.  Season to taste with hers, salt, pepper. Screw on the lid of the coddler and lower it into the water. OR carefully place the custard cup into the water and put the lid on the pan. Simmer 5 minutes then turn off the heat and leave the eggs in the water for about 3 minutes more.  Toast the bread, brew the hot beverage, shake or blend the smoothie.  Off to another day of living the good life.

Langoustine with Garlic and Tomatoes     281 calories                                         I wish I knew the source of this recipe, because I really like it. Langoustine is either a large shrimp or the tail of a Norway lobster, according to LaRousse. Sometimes you find them frozen and when I see them, I buy them. You could substitute shrimp or lobster meat.

HINT: the amounts shown serve TWO people. This is a good meal to share and more difficult to cut down for one serving. If you are in to leftovers, make the whole thing and enjoy it for lunch on a Slow Day.lobster:garlic:tomatoes:spinach

1 tsp olive oil                                                                                                                              1 clove garlic, chopped                                                                                                         pinch of hot pepper flakes                                                                                                          5 oz langustino chunks or 4.5 oz cleaned shrimp                                                                   5 oz asparagus , cut into 2” pieces                                                                                           2 Tbsp dry white wine                                                                                                              salt & pepper                                                                                                                                  15 oz tomatoes, coarsley chopped  [You could use fresh tomatoes or canned]                               ¾ c white beans                                                                                                                           ½ cup fish stock                                                                                                                             1 cup cabbage, sliced [3 oz]                                                                                                         1 oz spinach

Heat the oil in a saute pan. Add the garlic and hot peppers and stir for 15 seconds. Add the asparagus and saute for 2 minutes. Pour in the wine, then sprinkle in the salt and pepper. Cook to reduce the wine to almost gone. Add the beans, tomatoes, cabbage, and fish stock. Cook until liquid is reduced by half, about 6 minutes. Add the langostine and cook further to thicken the broth. In another pan, blanch the spinach. OR add the spinach with the langostine, in which case the spinach will cook and mix with the broth. The prep is fussy, the cooking is quick, the result is delicious.

Another Jolly Day

~ me ~ 1 Comment

Since we are alive and healthy and looking forward to living, it must be a jolly day. Attitude really matters, so keep a cheerful outlook and you will succeed with your lifestyle goals.

Cheese Omelette        290 K               11.3 fat              32.2 pro             46.8 Carb

Cheese Omelette w: toast1 ½ eggs [2-oz eggs]    HINT: If you are serving one person, crack three 2-oz eggs into a  glass measuring cup. Beat up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                                salt, pepper, thyme                                                                                                                                         ¼ oz cheese such as Cheddar or Gruyere                                                                                            1/2 slice of 70-calorie bread — I like Nature’s Own multigrain                                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                   5-6 oz. fruit smoothie or unpasteurized apple cider

Whisk the eggs with seasonings to taste. Grate the cheese. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, sprinkle with cheese, fold and plate. Slice fruit, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving.

Chicken Breasts Provinçal   269 calories  7.6 g. fat   24.4 g. protein  19.4 g. carb    Unfortunately, all I can tell you about this recipe’s origin is that it was clipped from a magazine and it refers to a cooking course at the Culinary Institute of America. I can also tell you that it is delicious.

provincal chicken w: broc:caul3 oz chicken breast, uncooked and sliced or butterflied to 1/2″ thick                                                          1 Tbsp flour                                                                                                                                1 tsp olive oil                                                                                                                              1/2 tsp garlic                                                                                                                                   1 anchovy fillet                                                                                                                             1 Tbsp dry white wine                                                                                                                          1 cup cubed tomato                                                                                                                                   2 Tbsp chicken stock                                                                                                                   2 cured ripe olives                                                                                                                        1 oz broccoli florets & 2 oz cauliflower florets

Dust the chicken with the flour and cook in the oil 1 minute on each side. Then put on a plate, cover with foil or a pan lid, and keep at room temperature. Start steaming the vegetables. Put the garlic and anchovy in the not-too-hot pan and cook for 30 seconds. Add the wine. Cook and stir up the brown bits until the wine is almost gone. Add the tomatoes, chicken stock and olives. Cook the sauce until it is a little thicker. Put the chicken back into the pan until it is warm. Plate with the vegetables. This cooks quickly so you won’t have to wait long to eat it — but savor it slowly and enjoy all the rich flavors.

Celebrating Floralia

~ 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: a simple way to lose weight and be healthier.

My mother loved to celebrate holidays with special foods. Whether the holiday was religious, patriotic, or ethnic, she would find a recipe to go with it. The tradition continues with me.  May 1-4 is the festival of Floralia, the Roman Goddess of Springtime and Flowers. The English celebrate it with baskets of flowers and maypoles.  The French celebrate it by decorating their towns with floral displays and wearing green.  

The recipes for today were chosen because they look like or contain flowers. Celebrate the season, eat well, lose weight.

Strawberry Cottage Cheese & Pears:    164 calories  3.5 g fat     5 g fiber     10 g protein   26 g carbs  61 mg Calcium   NB: Food values given are for the plated foods only, and do not include the optional beverage.  PB  GF    This is from the Fast Diet book. You will see some other good recipes there, too. I added the pecans to this for deeper flavor and more protein.

Strawberry Cottage Cheese with Pear

4 oz ripe pear of which Comice is the best, but at this time of year use Anjou or Bosc                                                                                       1/3 cup fat-free cottage cheese             2 ripe strawberries, chopped          ¼ tsp pecans, finely chopped                                                                                                                                                                   Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water                                                                                                                                        

Section the pear into slices and remove the cores. Do not peel the pears. Fan the segments on a plate in a circle. Mix the cottage cheese with the strawberries and spoon into the center. Sprinkle with the nuts. Pour your beverage of choice. Good stuff!

Tuna-Egg-Tomato Salad    283 cal   16.5 g. fat      27.5 g. protein           29.5 g. carbs         Here we have  a Spanish-inspired meal from a cookbook called Everyday Tapas. I took out the potatoes and substituted garbanzo beans. I added the salad greens, too. Feel free to add more greens and tomatoes, there are calories to spare.  The recipe is very simple and delicious as well – perfect to dress up with pansy blossoms [they are edible] to honor a day in spring or summer.  HINT: This makes enough for two meals. Invite a friend or enjoy the left-overs as a lovely lunch the next day. Today’s lettuce will wilt by tomorrow, so plan around that.

Tapas Tuna w: egg & tomatoes

5 oz canned white-meat tuna in water                2 egg, hardboiled and cut into 1/2” dice                                                                                                           4 oz tomato, cut into 1/2” dice                          ½ cup garbanzo beans, drained and rinsed                                                  1 cup baby salad greens  [mesclun]          1 ½ tsp olive oil         1 tsp white wine vinegar                                                                                                                                                               fresh parsley, salt, pepper          pansy or violet flowers for garnish             per person: 1/2 slice 70-calorie bread such as Nature’s Own 100% whole grain 

Drain the tuna and flake the meat into 1” pieces. Whisk the oil and vinegar together and toss with the lettuce. Add everything else, except the flowers, and gently toss to combine with the salad dressing. Garnish with as many flowers as you wish. Serve at room temperature.

Sun-Kissed Meals

~ me ~ Leave a comment

As the Northern Hemisphere tilts more toward the sun, I offer you some meals that make me think sunny thoughts. The breakfast is a favorite worthy of repetition, while the dinner is a new offering. The crummy formatting is courtesy of WordPress.

 Shirred Egg                 284 K          8.4 g fat           12.25 g protein            25.2 g carbs                                                                                                    Peter says, “This is my favorite FAST breakfast!”  [He says that about the Dutch Breakfast, too.]

One 2-oz egg,                                                                                                                                        Shirred Egg                                    1 Tbsp half&half                                                                                                                                                                  1/2 Tbsp Parmesan cheese                                                                                                                                            half a slice of toast made from 70-cal bread, such as Nature’s Own multigrain                                           2 oz apples                                                        5-6 oz fruit smoothie or natural apple cider                                                              your hot beverage of choice, nearly black

Toast the bread and keep warm in a folded tea towel.  Heat the toaster oven to 325º.  Spray a ramekin with oil or cooking spray.  Crack the egg into the ramekin.  Top with half & half, then the cheese.  Add salt/pepper/herbs to taste.  Bake for 12-15 minutes, then let sit 2-3 mins.  Meanwhile, brew the hot beverage, prep the fruit, plate the toast, take the previously-prepared smoothie from the ‘fridge, and away you go to a delicious meal.                                                                                                          

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

The pomelos were ripe in our son and daughter-in-law’s garden, so I used some to make this meal.  The recipe is from Hot, Sour, Salty, Sweet by Jeffrey Alford and Naomi Duguid.  If you can’t find pomelos, use grapefruit instead. I’ll be perfectly honest: although I enjoyed this meal and found it to be delicious, my chief taster thought it was bitter. Some people are more sensitive to certain tastes than others.

pomelo-shrimp salad w: chips + romaine1 Tbsp fish sauce                                                                                                                       1.5 Tbsp lime juice                                                                                                                        1.5-2 tsp brown sugar                                                                                                              1 cup pomelo segments                                                                                                         1.5 tsp coconut, dried, unsweetened                                                                                  1/4 oz dry roasted peanuts, chopped                                                                                   2 Tsp chopped  shallot                                                                                                             1/2 cup fresh mint                                                                                                                   1/4 tsp Thai chile sauce                                                                                                           3 oz shrimp, cleaned — I used tiny cold water shrimp                                                                                                                             1 large leaf romaine lettuce                                                                                             chopped scallion

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

Forests and Pastures

~ me ~ Leave a comment

I am a fan of foraging. In the summer we pick wild mushrooms in the woods. They are frozen to eat year ’round. Of course they find their way into omelettes on Thursdays. Sicilian shepherds, I’m told, forage for wild greens to make this salad. You can forage in the garden for greens and herbs and flowers.

Mushroom Omelette     291 calories         7.5 g. fat         10.3 g. protein              7.0 g. carbs        1½ 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.                                                                    ½ oz mushrooms:                                                                                                                                         ½ tsp grated Parmesan cheese                                                                                                                    mushroom omelette, apples1.5 oz apple [or 2.25 oz melon or 1.2 oz grapes]

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

Shepherds’ Salad      275 cal       15 g. fat        13.2 g protein         23.6 g carbs      Gluten Free  This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table.  I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette made with 1 tsp oil, ¾ tsp red wine vinegar, and fresh herbsshepherd's salad.

½ oz salami                                                                                                                                                    ½ c white beans                                                                                                                                         2.5 cups [3.5 oz] lettuce                                                                                                                                 1 oz mozzerella                                                                                                                                              2″ celery, sliced thinly on the diagonal                                                                                                      1 radish, thinly sliced                                                                                                                                  2 tsp of boiled dressing

For the dressing: put 3 Tbsp olive oil, 4” rosemary, and 6 sage leaves in a pan and simmer for 5-10 minutes. Add 4 smashed cloves garlic and a pinch of hot pepper flakes. Stir for a few seconds. Add ½ cup red wine vinegar and boil down the whole recipe to 1/3 cup. Strain and cool. For this dinner, you will need 2 tsp/ serving. Put the remainder in a jar and store to use anytime.

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Hearty and delicious, even if you didn’t have to forage for it yourself.