Sidekicks II

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

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

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

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

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

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

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

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

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

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

Ingredients for next week: breakfast, single portion

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

Dinner, single portion:

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

October

October 1, 2017September 30, 2017 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. This might interest you: feel free to skip/ignore #13 https://www.yahoo.com/health/15-morning-mistakes-wreck-metabolism-150430034.html

Welcome to KoolKosher.

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

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

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

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

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

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

Different

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

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

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

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

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

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

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

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

Ingredients for next week: breakfast, single portion

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

Dinner, single portion:

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

Taste of Fall

September 24, 2017September 22, 2017 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Have you read this? Amazing how it mirrors what Fasters eat. Hmmmm… do I see a connection? https://www.yahoo.com/style/eating-want-lose-weight-093400700.html

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

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

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

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

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

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

Old N’Orleans

September 20, 2017September 2, 2019 ~ me ~ Leave a comment

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

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

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

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 1 oz bell pepper 3 Tbsp celery 2 Tbsp onion Tabasco sauce, ad lib Cajun seasonings , ad lib 1.5 oz orange slices optional: black coffee or black tea or lemon in hot water optional: 5-6 oz green smoothie or fruit smoothie

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

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

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

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

Ingredients for next week: breakfast, single portion

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

Dinner, single portion:

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

Sidekicks I

September 17, 2017April 20, 2020 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier. Read this for some more ideas about what to eat: http://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods

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

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

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

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

Curry Sauce: makes 3 cups. Used with meat or seafood for a curry dinner or mixed with eggs for breakfast. 1 cup onion, chopped 1 clove garlic, minced 1/2 cup celery, chopped 1 cup apple, peeled, and diced 1-2 Tablespoons curry powder 3/4 tsp dry mustard 1 bay leaf 3 cups chicken broth 1/2 cup water Spritz a sauce pan twice with cooking oil and add 2 Tbsp water. Saute the onion, garlic, celery, and apple until soft. Sprinkle the curry and mustard on top. Stir in the bay leaf, broth, and water. Let cook until it reduces to 3 cups. Remove the bay leaf. Cool and freeze in 1 cup portions: 3/4 cup for a dinner, 1/4 cup for breakfast use.

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

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

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

K.I.S.S.

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

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

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

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

1 tsp olive oil 1 cup onion, chopped 2/3 cup carrot, chopped ½ cup celery, chopped 2 cloves garlic, chopped 3 slices pepperoni, chopped	Prepare all these ingredients and put into a sauce pan together. Cook over medium heat until onions begin to wilt.
½ cup sweet potato, cubed ½ cup zucchini, diced ½ cup mushrooms, chopped 2 cups crushed tomatoes ¾ cup small white beans, canned lots of sage and rosemary, chopped 1 cup water 2 cups chicken broth/stock	Prepare the vegetables as described. Drain and rinse the canned beans. Add these to the pan, along with the water and broth. Cook at a simmer for about 20 minutes. NB: low sodium broth is preferred
1 oz pasta, whole wheat is preferred to boost fiber [orzo/ dinetelli/broken spaghetti]	Add the pasta and cook until it is soft, 5-6 minutes.
2 tsp Parmesan cheese, grated salt and pepper to taste	Add remaining seasonings and adjust to taste. TIP: Soup is always improved by letting it sit for several hours before reheating and serving hot.

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

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

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

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

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

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

50th

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

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

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

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

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

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

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

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

Western Lands

September 6, 2017September 4, 2017 ~ me ~ Leave a comment

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

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

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week. 1 Tbsp catsup, made without cornsyrup 1 oz green pepper ¼ cup raspberries OR 3 Bing cherries blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

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

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

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

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

Ingredients for next week: breakfast, single portion

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

Dinner, single portion:

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

Summer’s Last Fling

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

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

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

First set the toaster oven to 350 degreese F. My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Whisk the egg with the cheeses and chives and pour into the ramekin. Bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Prepare the kiwi fruit, pour the beverages and have an easy day.

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

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

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

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

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

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Summer’s Last Fling

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