In the Hanukkah Tradition

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from another post.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

This year Hanukkah, the Festival of Lights, is observed December 24 to January 1.  I hope no one will think it ‘cultural appropriation’ if I suggest some meals in the Hanukkah Tradition which also conform with the Fasting Lifestyle.   Hanukkah celebrates the struggles of the People of Israel to over-throw the domination of outsiders.  Many recipes contain a lot of oil to remember how one-day’s worth of sacred oil miraculously burned for 8 days. Sorry, we won’t be eating Potato Latkes today.  Other foods recall how the brave and wily Judith lulled the enemy general Holofernes into drunkenness with her salty cheese and strong wine.  Then she cut off his head, defeating his whole army. Thanks to friend Carol for her editing help.

Bleu Cheese ScrOmelette:   281 calories  10.7 g fat   0.6 g fiber   18.5 g protein  19.6 g carbs 281.4 mg Calcium    GF PB     Since eggs are pareve, you can eat them with cheese.bleu-cheese-omelette-w-s-bs

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 bleu cheese [yes, you can get Kosher bleu cheese]                                                                            1 Tbsp fat-free cottage cheese                                                                                                                              3 oz strawberries OR applesauce, unsweetened                                                                                           3 oz fruit or green smoothie  or apple cider                                                                                              blackish coffee or blackish tea or lemon in hot water

Mash the cheeses together with a fork or the back of a spoon. Whisk the eggs and put into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, dab on the cheese, fold and plate. Portion the applesauce, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving. Mmm-yummy!

Salmon Roasted with Tomatoes and Parmesan: 288 calories   14.5 g fat    2.9 g fiber   27.5 g protein   7.9 g carbs   268 mg Calcium      PB GF          One of the earliest meals we made when starting the Fast Diet, this recipe hails from the Fast Diet book in a slightly altered form. Salmon is popular at Hanukkah and this is a fine way to prepare it.Roasted salmon w: yellow tomatoes & peas

4 oz salmon                                                                                                                                                             10 cherry tomatoes [5 oz]                                                                                                                                      1/2 cup peas OR ½ cup green beans OR 2 oz sugar snap peas                                                                                   seasonings to taste                                                                                                                                                  1 Tbsp grated Parmesan cheese

Spritz a small oven-proof pan with olive oil or non-stick spray. Put the salmon in the pan and sprinkle with seasonings of your choice. Arrange the tomatoes on/around the salmon.  Put the grated cheese on top and bake at 400 degrees for 10 minutes. Meanwhile steam the green vegetables. So easy. 

Fasting while Fasting

Lent is one of the times of the Christian calendar when people think about fasting: reduced calories, meatless meals, more fish, no eggs.  Even though it is late in the Lenten season, it is not too late. 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.

Felafel posted under ‘Fun Food’ September 13, 2015

Tuna-Bean-Garlic Patties posted under ‘Rich Flavors’ February 28, 2016Tuna:bean:garlic patties

Spinach/Fish Timbals posted under ‘Keep the Faith’ February 7, 2016Spinach-Fish Timbales w: gr beans

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, 2016Mediterranian Meal

Salmon Roasted with Tomatoes posted under ‘What do we do now?’ January 3, 2016Roasted slamon w: tom + sug-snap peas

Red Beans and Rice posted under ‘Some of That’ October 7, 2015

 

What do we do now?

Oops. You had a lovely weekend and ate all kinds of good things. And then there’s this coming week with New Year’s Eve and all.  So just chuck it and start fresh in January, right?   NOPE. Tomorrow is Monday, so make it a Fast Day. Then behave yourself and Fast again on Thursday breakfast.  Your will power can remain strong and what ever you gained will come off again. Follow me.

Cottage Cheese & Pears 290 calories        PB GF                                                    This is from the Fast Diet book. You can see some other good recipes there, too. I added the pecans to this for deeper flavor and more protein.Strawberry Cottage Cheese with Pear

1 ripe pear of which Comice is the best and winter is the season for them    ½ cup fat free cottage cheese                                                                                             ¼ c. blueberries                                                                                                                       1 ¼ tsp pecans, finely chopped                                                                                          5-6 oz fruit smoothie or natural apple cider                                                                                    blackish coffee, blackish tea, or lemon in hot water

Section the pear into 12 slices and remove the core. For the good fiber, do not peel the pears. Fan the segments on a plate in a circle. Place the cottage cheese in the center, sprinkle with the berries and nuts. Pour the smoothie and hot beverage of choice. Good stuff!

Salmon Roasted with Tomatoes: 304 calories          GF  PB                                                One of the earliest recipes we made when starting the Fast Diet. Still a favorite. Quick and delicious.Roasted slamon w: tom + sug-snap peas

5 oz salmon, fresh or frozen [thaw if frozen]                                                                 10 cherry tomatoes [5 oz], cut in half if very large                                                                                                       ½ cup green beans or 2 oz sugar snap peas                                                     seasonings to taste

Spritz a small oven-proof pan with olive oil or non-stick spray. Put the salmon in the pan and sprinkle with seasonings of your choice. Arrange the tomatoes on/around the salmon. Bake at 400 degrees for 10 minutes. Meanwhile steam the green vegetables. So easy. So yummy.

Seasonal Foods — Good, Good, Good

No particular theme for this post, simply good recipes which are good to eat. They are also good for you. In Albuquerque now they are roasting green chiles, so the breakfast is rather seasonal. Fresh cherry tomatoes for the dinner are probably still in your garden or at your favorite farm stand. Apples and natural apple cider should be widely available now.

Breakfast Burrito   291 calories      11.9 g. fat     18.7 g. protein      38 g. carbs                  GF   Inspired by breakfasts enjoyed at the Frontier Restaurant in Albuquerque, N.M., this has all the tastes of the Southwest in a filling yet low-calorie meal.breakfast burrito

one 6” corn tortilla, I like Ole brand which is widely available                                                  one 2-oz egg                                                                                                                                                    1 Tbsp roasted green chiles, available canned under the ‘Hatch’ brand                                                          1 Tbsp carne adovada – this is boiled pork shoulder with hot spices. Make a batch and freeze it in small amounts or see if you can find it at a Mexican market.                                                                                                                                    Large pinch oregano, Mexican oregano if you can find it.                                                             [Hot sauce to taste]                                                                                                                                            1 tsp cheddar cheese, finely grated                                                                                                             2 ¼ oz of apple                                                                                                                                                   5-6 oz green smoothie or fruit smoothie or natural apple cider.                                              Black-ish coffee with cocoa powder stirred in for a ‘cafe mocha’, or black-ish tea, or lemon in hot water

Whisk the egg with the chiles and carne. Heat a dry, well-seasoned cast iron pan and heat the tortilla until it is warm, soft, and just beginning to brown. Remove to a plate. Scramble the egg to your preference in a spritz of oil on your pan. Put the egg on top of the tortilla. Sprinkle the cheese on the egg and put it all in the toaster oven for about a minute. Douse with hot sauce if you wish, serve with the apple, smoothie, and hot beverage of your choice.

Salmon Roasted with Tomatoes: 304 calories                                                           PB  GFroasted salmon w: tomatoes & broc:caulif

One of the earliest recipes we made when starting the Fast Diet. Still a favorite. Quick and delicious.                                                                                                                                                           5 oz salmon                                                                                                                                                       10 cherry tomatoes [5 oz]                                                                                                                              ½ cup green beans OR 2 oz sugar snap peas  OR 3 oz broccoli/cauliflower                                                               seasonings to taste

Spritz a small oven-proof pan with olive oil or non-stick spray. Put the salmon in the pan and sprinkle with seasonings of your choice. Arrange the tomatoes on/around the salmon. Bake at 400 degrees for 10 minutes. Meanwhile steam the green vegetables. So easy. So yummy.

Simple, Delicious, Easy

Hooray for S & E who started the Fast Diet last week! Join them in sampling this Monday’s menu and see how much weight you can shed by Tuesday.  It is a real ego boost and an incentive.

Today’s breakfast ingredients:                                                                                                                           ½ slice 70-cal whole grain bread, cubed;                                                                                                       one 2-oz egg;                                                                                                                                                         ½ a slice of thinly-sliced minced low-fat ham                                                                                                 2 Tbsp skimmed milk                                                                                                                   herbs/seasonings of your choice                                                                                                                        ½ tsp of Dijon-style mustard.                                                                                                                          1/3 c. of mixed melon and strawberries

Breakfast Casserole: This is my take on strata-type breakfasts. We find it to be so satisfying that we want to eat it on a ‘Slow Day’.  Spray a ramekin with non-stick spray. In a bowl mix the bread,  egg,  ham;  milk, herbs/seasonings, and  mustard. Stir ingredients together and pour into the ramekin. HINT: you Breakfast casserole w: s-bs+meloncould prep this the night before, cover the ramekin in plastic, and pop it in the ‘fridge for morning.  Bake at 350º for 18 minutes. While it is baking, cut and plate the fruit, brew your beverage, and make your smoothie [or take it from ‘fridge if made last week].        271 calories;   6.7 g. fat;    13.9 g. protein;       22.2 g. carbs

Today’s dinner ingredients:                                                                                                                                 5 oz salmon.                                                                                                                                                       salt, pepper, herbs to taste                                                                                                                                 10 small cherry tomatoes [5 oz larger tomatoes, cut in large chunks]                                                        2½ oz broccoli and cauliflower florets

Roasted Salmon with Tomatoes: In an oven-proof dish place the salmon. Sprinkle with salt, pepper, herbs to taste. Scatter  tomatoes over the salmon.  HINT: This part could be prepped hours before and kept in the ‘fridge. Roast in a 400º oven for 10 minutes. In the meantime, steam the veg. to serve with the fish. It doesn’t get easier than this, does it?  This recipe is adapted from one found in the original Fast Diet book. The 10 recipes in that text are good, but I needed to quantify the amounts a bit.    304 calories per serving