Marvelous Monday Menu

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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                         Dutch b-fast w: melonThis 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? stufed clams:broc+carrotUse 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.

Rich flavors borrowed from other chefs.

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In the middle of a long, snowy winter, you look forward to a meal — that’s why people overeat in February. They think they are going to hibernate. Then there is Valentine’s Day… And Mardi Gras — you know that translates as ‘Fat Tuesday’ don’t you? But it doesn’t mean boring food to battle the bulges. Tomorrow’s menu really tastes good! [sorry about the formatting — it would not change for me]

PowderMill Scramble       247 calories       9.3 g fat      17.6 g protein         34.3 g carbo          This recipe is straight out of Jerry Willis’ Powder Mill Pond Restaurant where it was a favorite. Alas, brunch is not served at Jerry’s Marzano’s Tratoria, but you can enjoy this at home. Can’t believe the flavor of this!

1 ½ 2-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Beat up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next Thursday.                                                                                                                             ½ oz smoked salmon                                                                                                                                         1 Tbsp chopped chives or scallion greens                                                                                              1 clementine OR 1 ½ oz apple                                                                                                                                                   5-6 oz fruit smoothie or pure apple cider                                                                                     black coffee, black tea, lemon in hot water

Whisk the eggs [salt and pepper may not be needed depending onpowdermill scramble 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.  HINT: This would be a wonderful dinner, as long as you didn’t eat eggs for breakfast.

Baltic Hot Dog Dinner:     302 calories    12.1 g fat      11 g protein      27.3 g carbs             Believe it or not, this is adapted from the book Two Fat Ladies Obsessions. The meal has wonderful Eastern European flavors and is so simple to prepare that I assembled it in 16 minutes since the ingredients are ‘off the shelf’ :             hot dog:kraut in pasta bowl                                                                                  2 low-fat hot dogs [I like Hebrew National reduced-fat @ 100 calories each]                         ½ cup canned sauerkraut, drain it but save ~1/2 c. liquid                                                                                                                        ¼ c pickled beets                                                                                                                                        ¼ c sliced onions                                                                                                                                         ½ tsp horseradish from a jar                                                                                                                     2 Tbsp white beans, drained and rinsed     

Put the hot dogs [frozen or thawed] and onions in a saucepan with a little water or some juice from the sauerkraut. Let cook until the dogs are cooked and most of the liquid is evaporated. Remove the dogs and add remaining ingredients to the pan to heat. Add more liquid if needed. Cut the hot dogs into 5-6 pieces and put them back in the pan until all ingredients are heated through.

Simple, Delicious, Easy

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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

Flavorful Thursday

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Dieting and calorie restriction do not mean subsisting on salads and bland food. These 2 recipes are full of flavor for a Winter’s day.

mushroom omelette, applesMushroom Omelette:  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. For this morning’s breakfast, chop or slice ½ oz mushrooms and saute with a little water in a skillet. Remove and set aside. Now whisk the 1.5 eggs with seasonings to taste. Pour into a heated skillet sprayed with non-stick cooking spray. Cook, tipping the pan and lifting the cooked eggs until the bottom is set but the top is still moist. Top with the mushrooms and ½ tsp grated Parmesan cheese. Serve with 1.5 oz apple [or 2.25 oz melon or 1.2 oz grapes], plus your beverage and Fast Smoothie. You are off to a good start.      295 calories

Chicken Curry: Based on Craig Claiborne’s ‘Anything Curry’ from his Gourmet Diet book, this meal takes a bit of preparation. But maybe the snow has kept you inside and you have more time to cook. Start with the curry sauce: Chop 1 c. onions, 1 clove garlic, and ½ c. celery and 1 c. apple. Cook until wilted in 2 sprays of cooking oil and 2 Tbsp water. Strew 1-2 TbChicken Curry w: tomatoessp curry powder [more if you wish] and 3/4 tsp dry mustard over the vegetables and stir to combine. Add a bay leaf and 2½ c. chicken stock. Cook down until the mixture measures 2½ cups. If you are serving one person, you will use 10 fluid oz. of the sauce; double that if serving 2 people.  HINT: Freeze the remaining sauce, either in 10 oz portions or 1¼ c. portions. To continue. Steam 1 oz carrot slices and ½ c. cauliflower florets. Boil ¼ c. yellow lentils until cooked. [You will need ¼  c. cooked lentils for this dish, so use any leftover another day.] Add the cooked vegetables to the curry sauce along with 2 Tbsp green peas. Add ¾ oz cooked chicken and heat the sauce to warm all the parts. Serve with the lentils on the side and a garnish of ¼c. diced tomato or diced cucumber.       288 Calories

Some Treats for a Thursday.

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Now is the time. You have looked at the photos, read the recipes, thought how nice it would be to lose those extra pounds… So Do It!  Start tomorrow and use the Fast Diet for one day. Weigh yourself in the morning, cook and eat the foods shown, and see how it goes for the day. Distract yourself if you feel peckish, feel free to drink lots of hot tea, black coffee, or water. Eat only what is printed below. Then see what you weigh on Friday!  You might want to join me again for Monday’s menu.

Ham ScrOmelette:  302 calories   10 g fat  2 g fiber  21.6 g protein   35.2 g carb  219 mg Calcium GF  A delicious way to start any day, with lots of protein to keep you going.Ham ScrOmelette

1 ½ eggs per person 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.                                                                   1/2 oz. ground or chopped ham                                                                                                                            2 oz of melon or 1.5 oz apple  or 1.5 oz apple sauce                                                                                                                               blackish coffee or tea or lemon with hot water                                                                                              5-6 oz green or fruit smoothie or natural apple cider

Chop the ham, slice the fruit, brew your hot beverage. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. When the bottom begins to set, distribute the ham over half of the eggs. {OR warm the ham briefly in the hot pan, pour in the whisked eggs and scramble together until cooked.] Fold the omelette and cook to your favorite degree of doneness. Shake up the smoothie, pour your beverages, and you are off to a good start to your day.

Quesadillas : 295 cal   9 g. fat   2.7 g fiber   18.8 g protein   31.4 g carb   211.5 mg Calcium   GF These are great. And you can prepare them ahead, wrap in foil, and grill them later. Thanks to S.M. for that tip.chicken quesadillas w: zucc+yam

2 six-inch corn tortillas HINT: Read the package! Make sure that each tortillas is 65 calories each or less.                                                                                                                                                ¾ oz monterey jack cheese, grated                                                                                                                        2 Tbsp non-fat cottage cheese, drained                                                                                                            2 Tbsp tomato salsa – drain it if it is very liquid                                                                                           large pinch Mexican oregano                                                                                                                                 1 oz [¼ cup] cooked shredded chicken breast                                                                                                  1 oz diced sweet potato + 1 oz zucchini  OR  2 oz broccoli, steamed OR 1 cup salad tossed with the drained liquid from the salsa and cottage cheese

Heat a cast iron skillet and warm the tortillas on both sides until they are warm, pliant, and beginning to brown in spots. Remove and keep warm in a tea towel. Combine the cheeses, salsa, and oregano. Spoon half of the cheese mixture on each tortilla, then top with shredded cheese. Cook the vegetables. Fold over the tortillas and cook on both sides in the hot skillet until hot and toasty and melty. TIP: I sometimes need to put something on top of the folded tortillas to keep them folded as they begin to cook. No problem after they are flipped.

 

 

Why We Do This.

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Remember that this isn’t just about losing weight — that’s the part that shows.  Following this faithfully will lower your cholesterol. And if studies are to be believed, calorie restriction will help you to live longer and grow new brain cells. [See ‘About this Blog’ for links to the original TV show about Fast Dieting.]  Those are good reasons, as far as I’m concerned, to follow this lifestyle and stick to it. What is there to eat on Monday?

Coddled Egg Breakfast: 280 calories  These eggs can be prepared in an ‘egg coddler’  or in a custard cup. If using an official coddler, fill a pan with enough water to cover the coddler by an inch. If using a custard cup, put enough water in the pan to come half-way up the cup. Spray the cup with nCoddled Eggson-stick spray and break one 2-oz egg into the container. Add 1½ tsp grated Parmesan cheese, salt, pepper, herbs, and screw on the lid. Lower the coddler into barely-boiling water and simmer 4 minutes. Turn off heat and leave the eggs in the water 1-2 minutes longer, depending on how you like your eggs. Meanwhile toast ½ slice of 70-cal bread. Mix ¼ c. blueberries with 1 Tbsp yogurt and serve on the side. Coffee or tea. Fruit smoothie [Blog Post #1] or 6 oz apple cider.

soba:shrimp quickfryShrimp Stir-fry with Soba Noodles: 275 calories Cook 1 oz of dry soba [or udon] noodles in a quart of water about 4 minutes. Drain and set aside. Meanwhile, shell 3 oz raw shrimp and cut in half across the body.  Peel 2 oz carrot and slice into coins. Slice 1½ oz green cabbage and 1 oz onion. Measure 1.5 tsp soy sauce. Heat 1 tsp olive oil in a cast iron pan or wok. Add the carrot, cabbage, and onion and stir-fry for 3 minutes. Add the shrimp and any liquid and cook one minute more. Toss the cooked noodles into the pan and mix to warm them. Add 1 oz chopped green onion [or a Tbsp steamed chopped broccoli], salt, pepper, and soy sauce. Toss to mix ingredients.  If you think this sounds complicated and long, I did it in 25 minutes and that included peeling carrots and cleaning shrimp. Satisfying and good to eat.  If you don’t like shrimp, substitute just under 2 oz sliced chicken breast.

Let’s Keep it Simple

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People tell me, “This is easy for you — you are retired! When do I have time to prepare meals like this?” OK, this one’s for you this Thursday. In a previous breakfast, we put 1.5 eggs in a jar and made the smoothie and put ½ of it in the fridge too. Ahead of the game already!   Thursday menu:       290 calories for breakfast            282 calories for dinner.

Cheese Omelette: Remember how last week we divided 3 small eggs into two equal parts and put one part in a jar in the ‘fridge? Get that jar and whisk the eggs with seasoning to taste.  HINT: Fresh or dried herbs add no calories, but they add lots of flavor.  Pour eggs into the heated pan with a spritz of cooking spray and cook untCheese Omelette w: toastil the bottom is set but the top is still moist.  Sprinkle on ¼ oz grated cheese — we like Gruyère or Cheddar. Fold and plate. Meanwhile toast ½ piece of the 70-calorie bread, pour the smoothie out of the jar where you stored it since last time, and sit down to enjoy this with your nearly [or totally black] tea or coffee.  If you don’t want the toast, serve with 2 oz apple slices.  If you don’t make the smoothie, then make this omelette with 2 entire eggs. It will come out to the same calorie count.

Beans and Franks: It doesn’t get more simple than this! Find hot dogs which are no more than 100 calories and are low in fat. Hebrew National reduced fat are perfect. Pan-fry 1 ½ franks in a dry pan over Beans & Frankslow heat. Remove hot dogs and add 1/3 cup baked beans from a can. Is this not fast and easy? Heat the beans in the pan where the franks cooked to get all their flavor. Meanwhile slice 1 c. zucchini or summer squash and heat in a little water until soft. In the photo you see bits of red pepper in there too. Add a dab of relish [10 more calories] and 5 celery or carrot sticks [not enough calories to mention] and there you are.  If that took longer than 15 minutes, I’d be amazed.

It can be done and YOU can do it.

You want it…

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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 cCottage Cheese & Pearup 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 Salade Nicoisesalmon 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.

A Fasting Thursday

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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 Herb Scrambled Eggsbowl 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 wBison Burger, cole slawarm.         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.

Still With ME?

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If you read ‘About this Blog’ on my first posting, you might have followed the links to Dr. Mosley and his Fast Diet. If you have, then you will see why I’m so excited about this lifestyle change. This has been very successful for us and it should work for you, too. Monday would be a good day to start Fasting…. try it on Monday and see how you like it.

Monday menu:       286 calories for breakfast         293 calories for dinner. 

Flamenco EggsBaked Eggs Flamenco:  Spray a small ramekin with non-stick spray. Put 1 Tbsp. chopped tomato or 1 Tbsp tomato puree into the cup along with 1.5 tsp parsley, 1.5 Tbsp onion, and 1.5 Tbsp bell pepper.  Stir in salt and a large pinch cayenne pepper. Microwave for 2 mins. Add one egg and bake at 350°F for 15-18 minutes, depending on how well you like your egg cooked. Toast either 1/2 slice of whole-grain 70 calorie bread [ex: Nature’s Own at Shaw’s or Demster’s Thins at Sobey’s] or bread that has 70 cals for 2 slices, which is shown. On the side are 2 oz  melon or 2 oz apple or 1 oz grapes.  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 if the hungries hit.

Chicken Noodle Soup:  Usually we have a seafood meal on Mondays because we like fish and it is so good for you. But its been cold and this soup hits the spot.              HINT: This recipe makes enough for 2 servings. Invite a friend or freeze the rest for a meal in a hurry.   Heat 3 cups low-fat chicken stock and add 1.5Chicken Noodle Soup oz  [that’s 3″ at 1″ diameter] diced carrot. Cook until the carrot is almost soft. Add 2 oz chicken or turkey white meat, 1 oz broken spaghetti noodles, 1/4 cup canned white beans, 1.5 oz [1/3 c.] green beans and 1/2 oz [1.5″ x 3″] cubed Canadian bacon [back bacon for friends in Canada]. Simmer until the noodles are cooked, adding water if the soup looks too thick.  10.1 g Fat;  19.9 g Protein; 28.3 g Carbs

Start your Fast Diet on Monday and join me for a menu for Thursday, too.