Why not start Fasting this Monday? You have been waffling for a while, wondering if you could do it, or should do it.. So try it for a day — just one day.  See if you like the food; see how it feels; see how you feel the next day. Try it on for size tomorrow!

Oatmeal Pudding                 301 K                                                                                                                                 A riff on a recipe found in Marion Cunningham’s Breakfast Book, this can easily be prepared the night before. NB: THIS MAKES ENOUGH FOR TWO PERSONS OR 2 MEALS  

 ½ cup oatmeal, cooked in 1 cup water                                                                                                                         2 tsp maple syrup                                                                                                                                                                ½ cup fat-free cottage cheese                                                                                                                                      pinch of nutmeg or cinnamon                                                                                                              …………………………….                                                                                                                                                                 2 Tbsp. blueberries [fresh or frozen] per serving                                                                                                     2 ½ oz of apple per serving                                                                                                                                                    5-6 oz fruit smoothie or natural apple cider                                                                                                 blackish coffee or blackish tea or lemon in hot water

Cook the oatmeal in the water. Take off the heat and stir in the maple syrup and nutmeg. While it is still a little warm, stir in the cottage cheese. Let sit to cool. HINT: I did this part the night before while cleaning up after dinner. If making one portion, pour half of the pudding into a freezer container and top with 2 Tbsp blueberries. Freeze it. HINT: make the entire batch, eat half of it today and freeze the rest for a really simple to prepare breakfast. With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin. Nuke it for a minute to heat through – longer than that and it will bubble over. Serve with the apple, fruit smoothie, and hot beverage for a hearty, healthy meal.

Oh my, it must be April Fools Day.  But I’m not kidding: when you eat the scrambled eggs with smoked salmon and and asparagus soup for dinner, you will wonder if you really are on a diet.

PowderMill Scramble  247 calories      9.3 g fat     17.6 g protein 34.3 g carbs     PB  GF                                           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 Trattoria , but you can enjoy this at home.

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.                                            ½ oz smoked salmon, flaked into pieces                                                                                                                                                        1 Tbsp chopped chives or scallion greens                    1 clementine OR 2 oz apple per person                                                                                                                      5-6 oz fruit smoothie or pure apple cider                   black coffee, black tea

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 of choice.

Cream of Asparagus Soup  242 calories 10.7 fat 16.8 protein 33 carb            This fabulous soup is from Salute to Healthy Cooking and we have been loving it for years. Despite its rich taste, it is very low in calories and fat.  HINT: The recipe makes enough for 6 servings. It freezes very well for easy meals later.  I serve it here with Fin Crisp crackers covered with melted cheese. If you want to eliminate them, go ahead.

1½ pounds fresh asparagus         ½ cup onion, roughly chopped                                                                                                                         5 cups chicken stock                                                 1 cup potato, cut in 1″ dice                                       4 oz raw chicken breast, cut in 4 pieces            salt & pepper to taste                                                    4 slices Finn Crisp multigrain crackers           1½ oz Swiss cheese = 1 deli slice                           1½ tsp Boursin cheese

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.  After the soup is in the bowl, spoon the Boursin cheese on top. 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.

These recipes are based on flavors typical of France.  From the bright, piquant tastes of Provence to the subtle delights of the Ile de France. I hope these will transport you to another time and place with no passport required.

Provinçal Omelette     294 calories       9.5 g. fat     12.5 g. protein   15.7 g. protein   I asked my husband for a new omelette idea and he suggested these ingredients.

1.5 eggs                                         HINT: if you are serving one person, crack 3 2-oz eggs into a large measuring cup. Whip up the eggs like crazy and measure. Pour half the volume of eggs into a jar, cover with a lid, and store in the ‘fridge ’til next Thursday.                                                                                           1 oz bell pepper, steamed and chopped                                                                                                                                       2 black olives, pitted  and sliced                                                                                                  ¼ oz feta cheese, diced                                                                                                                   2 oz grapes

Whisk the eggs. Salt and pepper may not be necessary. Pour the eggs into a hot skillet which has been sprayed briefly with olive oil. After the bottom of the eggs has set, add the vegetables and cheese. Fold over and plate, along with the fruit. Brew your hot beverage, pour your smoothie or natural apple cider.

Bleu Cheese-Walnut Salad     287 calories     9.5 g. protein

This recipe takes me back to an old restaurant 2 blocks North of Notre Dame Cathedral. Dinner at Au Bougnat was a treat and eating this evokes some lovely memories.

2½ oz beets, cooked, skinned, sliced or cubed, cooled                                                        1 ½ oz bleu cheese, cubed or crumbled                                                                           1½ oz of tomato, sliced or cubed                                                                                        3-4 walnut halves                                                           1 oz white beans, drained and rinsed                    2½ cups salad greens                                                  ¾ tsp olive oil                                                               ¾ tsp balsamic vinegar                                decorations:pansy, violet, or nasturtium flowers

Prep the ingredients. Whisk the oil and vinegar in the salad or serving bowl. Add the greens and toss to coat with the dressing. Arrange the other ingredients on top, then decorate with flowers or chopped scallions. Voila! A beautiful meal.

Sometimes we look forward to a Fast Day because we have been over-doing it and we need a course correction. Sometimes we look forward to the wonderful food we’ll be eating! You must try these.

Dutch Breakfast   308 calories     6 g fat        10.7 g protein         22 g carbo                         This meal is inspired by a breakfast I enjoyed in Amsterdam in 1969. It was memorable because it was so good. Husband’s opinion? “This is my favorite Fast breakfast.”

1 2-oz egg, hard-boiled or coddled    HINT: the hardboiled egg can be made days before.  ½ oz ham, 97% fat free, available at most delis                                                                                                                               ½ Arnold Multi-grain Sandwich Thin [50 cal] OR ½  piece of 70-cal sandwich bread [35 cal]           1/8 oz [½″ cube] cheese, Gouda or Edam or Cheddar                                                                                  2 oz melon or apple                                                                                                                                              5-6 oz pure apple cider  and blackish coffee, or tea, or lemon in hot water                                     Warm the ham in a skillet, toast the bread, brew your beverage, slice the fruit, prepare the cheese.

Stuffed Clams:      262 calories      7.4 g fat      26.1 g protein      12.4 g carbs                                   There is so much food in this meal, you might wonder if you can finish it all. If you served this to guests they would not consider themselves to be ill-used.

1/2 c [2 oz] clams, diced  These may be frozen, fresh, or canned.  [Don’t like clams? Use scallops or lobster or shrimp  instead.]                                                                                                                                            ½ slice 70-cal bread, diced                                                                                                                                  2 1/2 oz [½ medium] tomato, diced                                                                                                                   1 oz [about 2 Tbsp] red bell pepper                                                                                                                     1 ½ turkey meatballs, diced  [Al Fresco brand]                                                                                                                               1 ½ Tbsp plain non-fat yogurt                                                                                                                        pinch each of garlic powder, thyme, salt, pepper                                                                                          ½ Tbsp Parmesan cheese, to sprinkle on top                                                                                                   1 ½ oz broccoli florets                                                                                                                                           1 ½ oz carrots, peeled and cut into chunks

Put the bell pepper in a pan with a little water. Fish out the pepper after a minute or two and dice it. Put the broc and carrots in the same pan, adding more water if needed. Put clams, bread, tomato, pepper, meatballs, yogurt, and seasonings in a bowl and stir to combine. Spoon into oven-proof dishes which were lightly wiped with oil. Top with Parmesan.  Bake at 350 for 10-15 minutes. Cook the veg.  This took me 21 minutes from start to putting it in the oven.  HINT: you could prep these on a Sunday to eat on a Monday. Store covered and uncooked in ‘fridge.

When you are hungry, ask yourself: “Do I need to eat that or do I simply want to eat it?” It took me years to understand the difference between those questions. People say that they can’t diet because they “like food too much.” That means you’ll eat anything any time simply because it tastes good. And the fat piles on.  You know when food really tastes good? When you are hungry. Food on Tuesday tastes better because you Fasted on Monday.  Try it.

Monday Menu: 290 calories for breakfast           272 calories for dinner Cottage Cheese & Fruit: Some of you don’t like eggs, so here’s a breakfast everyone will enjoy. Around the center of the plate, arrange slices of pear in a circle.  On top, put ½ cup no-fat cottage cheese. Spread ¼ cup blueberries or strawberries over it all and sprinkle with 1¼ tsp chopped pecans.  Serve with tea or coffee, nearly black. By now you know that I like a smoothie with this, but you could substitute 2 more Tbsp of cottage cheese instead.   I think of this as the Spa Breakfast!

Salade Niçoise: OK, the egg shows up here, but you could omit it. Whisk together ¾ tsp olive oil and½ tsp wine vinegar [white or red] in the serving bowl. Add 3 leaves of romaine lettuce or 1 cup baby greens. Toss to coat with the dressing. Add some salt and pepper.  In the center of the bowl, put 3 oz. cooked salmon.  HINT: If you cooked salmon for a prior meal, say a few Friday’s ago, save out 3 oz, wrap in plastic and freeze to have this meal later.  Cook and cool 2½ oz of green beans. Slice or quarter a hard-cooked egg   [HINT: use half today and make the other half part of tomorrow’s lunch] and cut 3 black olives in half.   Arrange the beans, egg half, olives, and 5 cherry tomatoes over and around the fish. A few slices of radish make a pretty garnish.  Another Spa Meal! Do try these sometime soon — they are delicious, attractive, filling, and packed with protein.

Thursday is the 2nd Fast Day of the week. If you gained back a little weight, this menu will put you right. The dinner is so good, we look forward to a Fast day so we can eat it!

Thursday menu:       294 calories for breakfast            280 calories for dinner.                                                                                                         Herb Scrambled Eggs:  This calls for 1 1/2 eggs for each person. Tough to do for one serving, so read the HINT first. Break 3 smallish [2 oz each] eggs into a small mixing bowl and whisk with favorite herbs, salt, and pepper to taste. HINT: IF YOU ARE SERVING ONE PERSON: Beat eggs up with a rotary beater and pour into a measuring cup. Pour half of the beaten eggs into a small jar, put a lid on it, and refrigerate it for next week.  Pour the eggs into a heated skillet which has been sprayed with non-stick cooking spray.  Serve with 1/2 piece of 70 calorie toast [unbuttered, of course] plus 1 oz grapes or  2 oz melon or 2 oz apple.  I enjoy this with the smoothie described in the 1st blog and with almost-black coffee.  If you don’t want the smoothie, add the other half of the bread and double up on the fruit.      HINT: you could use that extra portion of fruit later in the day.

Bison Burger Dinner: Sprinkle a small, hot skillet with Kosher salt.  Cook one 4 oz bison burger [not beef. Venison is a good substitute if you have it]  on one side for about 3 minutes. Flip it and cook until done as well as you’d like.  Put on a plate to stay warm.         Sides: Add some water to the pan, stir in 1 oz sliced mushrooms, and cook until soft.  Meanwhile cook  2 Tbsp of diced parsnip until almost soft, then add 1/4 c. green peas and cook until done.  Combine 1/2 cup chopped cabbage with 2″ of carrot, grated. Toss with 1.5 tsp low-fat mayonnaise and 1 tsp cider vinegar.  To serve, put 1.5 tsp of catsup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good eating.  I enjoy sparkling water with Fast dinners. [On Slow days, I enjoy wine.] HINT: Cabbage, parsnips, and carrots will keep a long time in the ‘fridge, so don’t worry about having lots left over.          Eat, enjoy, get fitter, live a healthier life.