Foreign Trade

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What do you say we trade the food you were going to eat on Monday for some meals that are delicious and will help you to become  healthier?  Both of these meals are from other countries, so the ‘foreign trade gap’ will result only in a loss of weight. Come on.  Try fasting with me!

Dutch Breakfast       308 calories           6 g fat            10.7 g protein          22 g carbs
Dutch b-fast, h-b eggThis meal is inspired by a breakfast I enjoyed in Amsterdam in 1969.  How can I remember a meal from 46 years ago??  Because it was so good. Husband’s opinion? “This is my favorite Fast breakfast.”

one 2-oz egg, hard-boiled or coddled HINT: hardboiled egg can be made days before                                       ½ oz ham, preferably 97% fat free                                                                                                          ½ of an Arnold Multi-grain Sandwich Thin [50 cal] OR ½ slice 70-cal bread [35 cal] OR one “Holland Rusk” [35 cal] OR one 2” round of bread from Buttermilk Baked Egg [20 cal]                                                                                                                                                                   1/8 oz [1/2” cube] cheese if you used less bread, you could have more cheese                          2 oz melon or apple or pear                                                                                                                          5-6 oz green smoothie or fruit smoothie or unpasturized apple cider                                  blackish coffee or blackish tea or lemon in hot water

Warm the ham in a skillet, toast the bread, brew your beverage, slice the fruit, cube the cheese. Prepare the smoothie or take the other half of the smoothie recipe from ‘fridge and shake it to mix.

Langostino with Garlic: 281 calorieslobster:garlic:tomatoes:spinach

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

1 tsp olive oil                                                                                                                                    1 clove garlic, chopped                                                                                                         pinch of hot pepper flakes        salt & pepper                                                                                                     5 oz langustino chunks or 4.5 oz cleaned shrimp                                                                     5 oz asparagus , cut into 2” pieces                                                                                            2 Tbsp dry white wine                                                                                                                 15 oz tomatoes, coarsley chopped                                                                                                ¾ c white beans                                                                                                                             1/3 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.

Saint Swithen’s Day

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Saint Swithen was an English Abbot in the Middle Ages. He loved being outside in all weathers.  I can imagine him working in the garden in the sun or foraging for wild mushrooms after a summer rain. For his feast day, July 15, we will celebrate with some meals from nature’s bounty. We will also remember the ditty: ‘If on St. Swithen’s it should rain, for 40 days it will remain.  If on St. Swithen’s it be fair, for 40 days shall rain no mair.” Have fun observing the weather.

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 smoo

1 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 green 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.

Mediterranean Vegetables w/ couscous       289 calories       8.7 g. fat         15.2 g. protein    44 g. carbs   PB            HINT: This makes enough vegetables for two [2] meals or save the rest for a following dinner or for a Ratatouille Breakfast.Mediterranian Meal

2 cups eggplant, peeled and cubed OR 1 and 1/2 cup bell peppers, cubed                                                 2 cups tomato, cubed                                                                                                                                            2 cups zucchini, cubed                                                                                                                                        2 cloves garlic                                                                                                                                                        1 and 1/2 tsp oregano                                                                                                                                                   ½ cup chickpeas, rinsed and drained                                                                                                      per serving: 1 oz mozzerella, shredded          ½ cup brown rice couscous, cooked

Prepare all the veg., and put them in a saucepan. Simmer, covered, until cooked through. Add oregano, salt and pepper to taste, and the chickpeas. Prepare the brown rice couscous and place it on one side of the plate. Spoon 2 cups of the vegetables next to the couscous. Top with cheese and tuck into it!

Where Are We Now?

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If you hae followed this blog for a few months, you might think that I have been jumping around a bit with my ideas. It is true that since January I have told you about the Fast Diet, a gluten-free diet, and a plant-based diet. Grasping at straws, you ask. Not really.

The goal is to live a health-promoting life-style which is sustainable. What do we mean by that? We want to be slim. We want to have low cholesterol. We want to hike, swim, and garden. We want to live a long time. We want to be as mentally and physically healthy as we can be into old age. We want to eat a variety of delicious, interesting food.  We want to have a life-style that we can keep up day after day for years.

Where are we now? Having tried all these things, here is the choice: The Fast Diet.

We have been following the Fast Lifestyle for more than 2 years now. We like it and find it to be easy to use. We like the food and the variety of foods which we can eat. The gluten-free and plant-based diet [and even the FodMap diet] were all recommended by a physician at various times. We continue to drink the Green Smoothies from the plant-based diet, and will work some of its tenents into our over-all eating.

For the most part the other diets were so limited that it made them hard to follow more than the 4-6 weeks that were recommended to us. But if you had to employ one of these diets to master your eating/digestive issues, let me assure you that each of them can be used in conjunction with the Fast Diet!!

It is true that you couldn’t use all of the recipes which I have posted on each of these diets. But many of my recipes are Gluten Free GF or Plant-Based PB or even FodMap FM. If you must use one of these diets, please don’t give up on the Fast Lifestyle. For weight loss, lower cholesterol, lower risk of diabetes and certain cancers, the Fast Lifestyle can’t be beat! I will code recipes using the above initials to help you to find the recipes that will work best for you.

There’s nothing like being healthy! Join us on Mondays and Thursdays for some good eating.

Thank you for following Fastingme.

Let Me Entertain You….for Breakfast.

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What if you were in the position where you had to entertain guests for breakfast on a Fast Day?  Well, you could move the Fasting to the next day. Or you could trot out some of your favorites and still maintain your Fasting Lifestyle. Your guests can eat as much as they like and be none the wiser. When having a breakfast party, I like to have a variety of things on the table so that guests can have variety. But I also plan it so that the items served can be made ahead with minimum last-minute hostess involvement.

So I suggest any of the baked egg recipes                                                                             Flamenco Eggs [July 5]       or Shirred Eggs  [June 14]  

Put out all the components of a Dutch Breakfast [Feb 22] and let people help themselves. Plates of ham slices and cheese chunks and bread are enticing, along with a basket of freshly-boiled eggs.

The little Herb Popovers [Apr 5] would be a nice addition to the table or what about a bowl of Oatmeal Pudding [Apr 26]?

Feeling more ‘brunchy’?  What about mini Crab Cakes [Mar 1, but form them smaller, almost bite-sized]  or Mushroom Egg Toasts [May 27].

Have fun, eat well, continue your Fasting Lifestyle, be famous for good food.

After a week-end…

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After a week-end, especially after a holiday, there might be regrets upon stepping on the scale on Monday. Never fear — help is here! We need some meals that are fast, fun to eat, and will get us back to healthy eating. Get back up on that horse, even if you have fallen off the diet yet another time.  Start over.

Baked Eggs Flamenco 286 K fat pro carb                            From Everyday Tapas, this recipe shows how a meal can go from being a dinner to being a breakfast. Similarly, any breakfast could also be a dinner.Flamenco eggs w: green smoothie 1 Tbsp tomato puree or 1/2 oz tomato, chopped                                                                                    1 ½ tsp parsley, chopped                                                                                                                                1 1/2 Tbsp onion, chopped [1 oz]                                                                                                                   1 ½ Tbsp bell pepper, chopped [1 oz]                                                                                                    salt & pinch cayenne                                                                                                                                    1 two-oz egg                                                                                                                                                       ½ slice 70 cal bread [I like Nature’s Own multigrain]                                                                                2 oz melon or 2 oz grapes or 3 oz apple                                                                                                blackish coffee or tea or lemon in hot water                                                                                          5-6 oz green smoothie or unpasturized apple cider

Spritz a small ramekin with cooking spray or olive oil. Put the tomato, parsley, onion in the ramekin. Microwave for 4-5 minutes to cook the onion. Add the pepper and seasonings, and microwave for another 4 minutes. [Alternatively, saute the above ingredients as described, instead of microwaving]. HINT: you can do this the night before. Remove from microwave and make a ‘nest’ in the cooked vegetables. Crack the egg into the nest. Bake at 350 for 15-18 minutes. Toast the bread, brew your hot beverage, prep the fruit. Prepare the smoothie, or take the previously-prepared jar of smoothie from the fridge and shake it well before serving.

Feta Niçoise Salad   293 calories     22.9 g. fat         12.5 g. protein        10.7 g. carbs  GF  PB    This is another goodie from the Fast Diet book. It is lovely on a summer evening.  It also would be a delightful lunch on a Slow Day.  Unfortunately, I seem not to have a photo…                                                                                              1 and 1/2 romaine leaves — use the largest inner leaves                                                                                                            ¼ cup green beans                                                                                                                   1 scant cup cucumber, diced                                                                                                              1/2 c feta cheese, crumbled or diced                                                                                      1.5 black olives                                                                                                                               1 tsp olive oil                                                                                                                                  1 tsp white wine vinegar

Steam the green beans, cool and set aside. Slice the lettuce crosswise into 1” pieces. Prepare the other ingredients as described. Pour the oil and vinegar into a wide, shallow bowl and whisk briskly. Put all the other ingredients in the bowl and toss gently to coat with dressing. Welcome to southern France for fine dining.

Canada Day

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Let’s celebrate another holiday with Fast Lifestyle food. Canada Day is the independence day of our neighbors to the North so we will think of maple leaves, maple syrup, and the wide open plains of Alberta. We will also think of calorie restriction and healthy living to stay on track with our FAST Lifestyle.

National Holiday French Toast                                                                                          PB  Canada Day BfastHINT: This recipe makes 4 [four] slices of French Toast. Prepare all 4, but put the other 2 in a bag in the freezer for a really fast breakfast later.                                           4 slices 70-cal whole grain bread    [you will eat two today]                                                                                   one 2-oz egg                                                                                                                                                    2 Tbsp fat-free milk [use Almond milk for a plant-based meal]                                                        2 oz strawberries, fresh or unsweetened frozen                                                                                     1 and 1/2 tsp maple syrup                                                                                                                               one 60-cal sausage [I like Al Fresco brand sage breakfast links or use a meatless sausage]                      nearly black coffee or tea or lemon in hot water                                                                           green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into shapes like maple leaves or use a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems to much like ‘crafty food.’] Put the bread into a pan with a rim which is just big enough for the 4 bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup. The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. Cook the sausage, too. Mash the berries a bit and smear them onto the plated toast. Enjoy with the sausage, hot beverage of choice, and green smoothie. Whistle a few bars of “Oh, Canada” while you eat.

Bison Burger [beans/ beets] 293 calories                                                                                      GF                                                                                     There used to be a bison reserve in our favorite Canada place, PEI.  The beasts were a gift from Alberta.  The mushrooms we pick from our lawn and the beets, a gift from PEI friends, were pickled while on vacation.  Fitting foods for Canada Day.

one 4-oz bison patty [not beef. Venison is a good substitute if you have it]                          1 oz sliced mushrooms                                                                                                              1.5 tsp of curried catsup                                                                                                           ½ cup green beans                                                                                                                   2 oz pickled beets

Sprinkle a small, hot skillet with Kosher salt.  Cook one 4 oz bison burger  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 and stir/ cook the mushrooms until soft.  Meanwhile cook the green beans until soft.  To serve, put the ketchup 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.]

bison burger, curried catsup, mushrooms, green beans, beets
bison burger, curried catsup, mushrooms, green beans, beets

Simple for Summer

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Now that Summer is here, let’s make the meals easy.  Get out and go for a walk. Work in the garden. Getting some exercise will help to burn off more calories and it will distract you from thoughts of food.

Poached Egg on Toast            303 K                                                                                                         I never used to like poached eggs, but on a Fast Day, they taste good.

Poached Egg on Toast one slice of 70-cal bread     [Nature’s Own is perfect.]                                                                       one 2-oz egg                                                                                                                                                     1 1/2oz of apple or 2 oz melon                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                        green smoothie or fruit smoothie or unpasturized cider

If using an egg poacher, lightly spray the egg cup and heat the water to a simmer. Toast the bread. Poach the egg for 3-4 minutes, according to your taste. Slide the egg onto the toast, season to taste, and enjoy with your hot beverage of choice and the smoothie.

Antipasto with Tuna:      282   calories                           GF   PB                                                  This one is a keeper. Simple, off the shelf, pretty on the plate, good too eat.    The photo shows enough for 2 people. Invite a guest who is Fasting, too.                                                       Amtipasto w: herbs2 oz roasted red pepper, without oil [I roast my own, slice and freeze them]                           2 oz mozzerella, cut into ‘sticks’ [I buy blocks of mozzerells for slicing]                                     one 5-0z can tuna, packed in water, drained and broken into large chunks                                  5 oz tomato slices                                                                                                                                                3 oz whole green beans, steamed, drained                                                                                           1 ½ oz marinated mushrooms                                                                                                                1/3 c. garbanzo beans, drained if canned  [Goya brand is very good]                                          4 black olives, pitted and sliced                                                                                                                       3 slices pepperoni, chopped  or sliced                                                                                                         1 tsp flavored oil, salt, chopped fresh herbs

Prepare the ingredients and keep separate. On a platter, arrange the ingredients in rows as shown in the photo. Suit your own artistic nature as to what goes where. Drizzle or brush with the flavored oil and be liberal with the herbs. Summer simplicity at its best.

Let’s Try This Again…

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Some meals are so good that you just have to enjoy them again.

Buttermilk Baked Eggs:   283 cal      6.2 g fat         11.7 g protein               18.8 g. carb           PB

buttermilk baked eggs:mixed berriesThis recipe is from Marion Cunningham’s The Breakfast Book. All I added were the sides. Great book full of good recipes.

1 slice 70-cal whole-grain bread   [Nature’s Own is still my go-to]                                                  one 2-oz egg                                                                                                                                                        2 Tbsp buttermilk                                                                                                                                            1 oz [¼ c.] mixed berries                                                                                                                               nearly black coffee, tea, lemon juice & hot water,                                                                           green smoothie or fruit smoothie or natural apple cider

Cut out a hole from the middle of the bread using a 2” cookie cutter or juice glass. HINT: put the ‘hole’ in a sandwich bag in the freezer. Save for Dutch Breakfast later on. Toast the bread lightly. HINT: this step could be done the night before. Or cut and toast the bread weeks in advance and freeze. Lightly spray an oven-proof pan with cooking spray and put the toasted bread in in. Break the egg over the bread so that the yolk lands in the hole. Carefully spoon the buttermilk over the egg and bread. Season to taste. HINT: you could prep this far and refridgerate over night. Bake at 350 for 15 minutes. Meanwhile put the fruit in a small dish, brew your beverage, pour your fruit smoothie and you have a terrific breakfast!

Red Beans & Rice   280 calories       1.2 g. fat       13 g. protein       57.5 g. carb       GF, PB

red beans & rice w: peasThis is the old classic recipe for the ‘perfect protein’. Yeah, you’re right, the carbs are way out of control, but for a once-in-a-while this is really good. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.

2 cups brown rice, cooked [one cup rice cooked in 2 cups water]                                               ½ cup celery, chopped                                                                                                                                    ½ cup sweet yellow pepper, diced                                                                                                                 1 cup onion, chopped                                                                                                                                  2 cloves garlic, minced                                                                                                                                   ¾ cup tomato sauce                                                                                                                            oregano & black pepper                                                                                                                                    2 cups red beans, drained and rinsed [Goya brand is very good]                                                          ½ cup green 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 2 cups to the mixture. Serve with the cooked green peas.  Easy to prepare, easy to eat.

AMAZING but True!

~ me ~ Leave a comment

News Flash: I am at a point now that if I lose any more pounds, I will be dangerously under-weight!  Never thought I’d say that. Husband is also at unheard of low weight.  I owe this to the FAST Lifestyle and to the Green Smoothies every day.  We eat well and we eat enough to satisfy.

The Plant-Based Diet is ongoing, which my Husband follows daily. I eat right along with him, but will eat ham or turkey sandwiches daily for lunch to get an extra 200 calories into my diet.  Husband also eats lunch, which is plant-based.  Otherwise the menu consists of the following:

Sunday breakfast: cornmeal pancakes with maple syrup and meatless sausage; yeast bread made with white whole-wheat flour/unbleached flour; along with Green Smoothie and cafe au lait.      dinner: a low-meat meal such as Pizza with chicken garnish; beef kabobs with brown rice pilaf;  Eggplant casserole; a Greek recipe for squash and green vegetable pie.

Monday breakfast: Fast meals as advertised            dinner: Fast meals as posted

Tuesday breakfast: whole-grain muffins or toast with meatless bacon; along with Green Smoothie and cafe au lait.      dinner: Veggie Burgers on Sandwich-Thins; bruschetta on Naan bread; chili non carne; stuffed zucchini; chicken couscous; rumbledeethumps; all with lots of vegetables on the side. Complementary wines are served.

Wednesday breakfast: Whole grain cereal with banana or canned peaches — I have mine with cow’s milk, Husband has his with almond milk; along with Green Smoothie and cafe au lait.   dinner:  whole-grain pasta with tomato sauce and meatless sausage;  tortellini and mixed vegetable sauce; quiona elbows and non-dairy cheese [‘Mac & Cheese’] with tomato sauce;   whole-wheat spaghetti with meatless sausage & tomato sauce; spaghetti squash/whole-grain spaghetti with sauce; all served with green beans or other cooked vegetables. Complementary wines are served.

Thursday breakfast:  Fast diet as posted.                         dinner: Fast diet as posted

Friday breakfast:  whole-grain muffins or toast with meatless sausage; along with Green Smoothie and cafe au lait.    dinner: crab cakes; fish cakes; Indian vegetables with fish with Naan bread; 3 oz baked fish; all served with cooked vegetables and potatoes or brown rice pilaf. Complementary wines are served.

Saturday breakfast: Whole grain cereal with banana or canned peaches — I have mine with cow’s milk, husband has his with almond milk; along with Green Smoothie and cafe au lait.   dinner: pizza on home-made crust which is 1/2 white whole wheat flour and 1/2 unbleached flour.  toppings vary but the ‘cheese’ is non-milk for Husband, regular mozzarella for me. Complementary wines are served. NB: for some reason I always weigh less on Sunday than I did on Saturday.

Got questions?  Let me know.  I will continue to post menus and will label them as G-F [gluten free] or P-B [plant-based] when applicable.  Onward to healthy eating! Join me.

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.