5:2 Diet recipes

Still Fasting During Lent

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How this Fasting Diet works: Eat these meals, and only these meals, tomorrow.  Read the blog on Sunday to see what we’ll eat on Monday.  The rest of the week, eat what you like, but sensibly. If you are like me, you will see results.

Lent is almost over,  are you still Fasting?  Do remember, it isn’t just about low calories [aka ‘calorie restriction’], it means low fat, low carbs, and high protein. Here are some meals that fill the bill.

Gravlax & Grannies:   267 calories   3.9 g fat     2.4 g fiber     15.6 g protein    43 g carbs    199 mg Calcium   PB GF    At the Inn at Saint Peters, we enjoyed their Smoked Trout with Apples. It occurred to me that this could be a fine breakfast for those who enjoy a savory/seafood taste in the a.m. I substituted mackerel gravlax for the smoked trout, just because that was on hand, but the lighter hue of the trout is more attractive.  NB: the high carb count for this meal is due to the fruit, so these are high quality, complex carbs.gravlax-apples

1 oz mackerel gravlax OR 1 oz smoked trout [DuckTrap brand is very good]                                     2 oz Granny Smith apple, thinly sliced; each slice cut into 1/2-moons                                                  ¼ c blueberries + 2 raspberries for color                                                                                                blackish coffee, blackish tea, or lemon in hot water                                                                                   5-6 oz smoothie or natural apple cider

Slice the fish with the grain to create thin slices. Arrange the fish and apples in overlapping slices around the plate. HINT: I did this the night before, covered it with clingwrap and put it in the ‘fridge. So quick the next morning!! Brew your hot beverage, blend or shake your smoothie, dish out those healthy blueberries, and breakfast elegantly.

Mediterranean Vegetables w/grains & cheese:    281 calories       7.1 g fat     10.4 g fiber   16.4 g protein   40 g carbs      332 mg Calcium PB GF – if using GF couscous or brown rice  This is how to use some of the same vegetable mixture which we prepared for breakfast on Monday.  HINT: If you have these delicious veggies in the freezer, then you are ahead of the game. Mediterranian Meal

2 cups eggplant, peeled & cubed OR 1 and 1/2 cup bell peppers, cubed                                              2 cups tomato, cubed                                                                                                                                            2 cups zucchini, cubed                                                                                                                                          2 cloves garlic                                                                                                                                                         1.5 tsp oregano                                                                                                                                                        ½ cup chickpeas, rised and drained                                                                                                             per serving: 1 oz mozzerella, shredded     +        1/4 cup brown rice or couscous, cooked

Prepare all the veg., and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste, and the chickpeas, and keep warm. Prepare the brown rice or 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!    [After cooling, freeze the remaining vegetables in serving sizes.]

Ingredients for next week:                                                                                                                 breakfast– portions for one

1 two-oz egg 1.5 two-oz eggs
Cooked turkey breast leek
¼ slice Whole-grain 70-cal bread Smoked salmon
Sage, rosemary, thyme Dill
Celery onion 1 oz Granny Smith apple or apple sauce
1 oz pear Light sour cream OPTIONAL
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

dinner– portions for one

3/4 c cabbage                  3/4 c  broccoli Pieces of roast lamb
1/4 pound potato             milk Apple Walnut halves celery
1/4 pound cauliflower lemon juice Mayonnaise horseradish buttermilk
 leek                  butter 2 cups lettuce
2 egg whites Hard-boiled egg
cheddar cheese                  ground mace parsley
 Sparkling water Sparkling water

 

Ready for Summer?

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

Yeah, I know:  we are only two weeks into Spring, is it really time to think about Summer?  Yup, you bet. Think about the clothes you will be wearing. And how you want to look while wearing them.  Now think about what you’ve been eating lately…  Is there a disconnect between your wishes for a Healthier You and what you are doing about it?  Have you ever calculated your BMI? That can be an eye-opener. Do you know how many calories to eat daily if you want to get to your Target Weight? This link will help you: https://thefastdiet.co.uk/how-many-calories-on-a-non-fast-day/ Time to get started!  Today’s meals are full of summer ingredients and flavors. Get on board with Fasting.  This article will give you some more tips about getting ready for warmer weather: http://www.today.com/health/slim-down-summer-3-tips-long-term-weight-loss-success-t89401

Mediterranean Bake: 138 calories 2 g fat 1.4 g fiber 10.4 g protein 8.4 g carbs [7.5 g Complex] 55 mg Calcium PB GF Oh! Those sunny flavors!

Mediterranean Bake

one 2-oz egg                                                                                                                                                                 3 Tbsp Mediterranean Vegetables  see  SIDEKICKS II Oct 4, 2017 for the recipe                                         1 Tbsp chèvre cheese                                                                                                                                            salt  +  pepper  +  large pinch of herbes de Province                                                                                     2 oz applesauce/apple/melon                                                                                                                             Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray [this was baked for two servings in a 5×7″ oven-proof dish] and spoon in the Med. Veg. Pop the ramekin in the warming toaster oven for 30 seconds to warm the vegetables. Whisk the egg with the cheese and seasonings. Pour in the egg mixture over the vegetables and bake in the toaster oven for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie; plate the fruit. A fine way to anticipate the joys of Summer.                                                                                                                                     

Pomelo/Grapefruit-Shrimp Salad:   255 cal    6.3 g fat   3.7 g fiber    22.3 g protein     28 g carbs 93.5 mg Calcium     PB GF     The pomelos were ripe in our son and daughter-in-law’s garden, so I used some to make this meal. The recipe is from Hot Sour Salty Sweet by Jeffrey Alford and Naomi Duguid. If you can’t find pomelos, use grapefruit instead. I’ll be perfectly honest: although I enjoyed this meal and found it to be delicious, my chief taster thought it was bitter. Some people are more sensitive to certain tastes than others. Next time, I’ll use grapefruit.

pomelo-shrimp salad w: chips + romaine

1 Tbsp fish sauce                                                                                                                                                   1.5 Tbsp lime juice                                                                                                                                               1.5 tsp brown sugar                                                                                                                                                      1 cup grapefruit or pomelo segments                                                                                                                    1 Tbsp unsweetened coconut                                                                                                                                1/4 oz dry roasted peanuts                                                                                                                                    2 tsp chopped shallot                                                                                                                                                  1/2 cup fresh mint                                                                                                                                                  1/4 tsp Thai chile sauce  or Sriracha                                                                                                                    3 oz shrimp, cleaned — I used tiny cold water shrimp. If you use larger shrimp, cut them into smaller pieces.                                                                                                                                                1 large leaf romaine lettuce                                                                                                                             some chopped scallion

Mix the fish sauce, lime juice and brown sugar in an oven-proof bowl.    Add the shrimp and let marinate.     Toast the coconut in a dry skillet until just beginning to brown. Peel and segment the pomelo/grapefruit and remove pulp from the membranes. Put the shrimp and marinade into the microwave and heat until cooked. Gently combine the shrimp, marinade, pomelo, coconut, peanuts, shallot, mint, and chile sauce in a wide bowl. Put the lettuce leaf on the plate and fill it with the salad. In the photo, you see some colorful chips. Those are veggie chips by Terra which add a nice crunch and a few more calories to the meal. Omit if you wish, but do not substitute potato chips!

A Round Tuit

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One of the joke gifts you find in any ‘Olde Yankee Country Store’ is a round piece of wood the size of a silver dollar. On it are printed the words, “A Round Tuit.”  And the product description touts, “Think of all the things you’ve put off doing until you got around to it. Now they’ll get done!”  Have you been putting off starting on a new, healthier eating plan?  Now is the time! Today’s foods are round, so you can finally get around to it.

Rounds:   273 calories    4.4 g fat     1.7 g fiber     12 g protein      39.4 g carbs       210 mg Calcium  GF – if using GF bread     HINT: If you prepare the ham patty** the day [or more] before, you save time in the morning.Rounds w: egg

1 ham patty  **                                                                                                                                                                1 two-oz egg, poached OR fried                                                                                                                                           2 oz sliced apple, such as Granny Smith                                                                                                 blackish coffee or blackish tea or lemon in hot water                                                                                      5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

** Ham patty:      1.5 oz lean ham, minced                       ¼ cup low-fat cottage cheese, drained    1 egg white [1.5 Tbsp]              ¾ oz whole-grain 70-calorie bread      sage, salt, pepper

Combine and let sit for about 30 minutes to moisten all ingredients. Portion out using a 2 Tbsp coffee measure. Makes 5 patties.   Cook in a medium-hot pan spritzed with oil until firm. Freeze or store in ‘fridge, if using soon.

Poach or fry the egg and warm the ham patty in the microwave.  Slice the apple into rounds, rather than wedges. Arrange everything on the plate, heat your hot beverage, shake your smoothie. Shazam – breakfast in no time.

Lamb Patty with Swedish Cucumber Salad:     299 calories      17 g fat       0.5 g fiber      20.8 g protein     12.6 g carbs      68 mg Calcium    GF         The inspiration for this meal is from Craig Claibourne’s International Cookbook, long a family favorite.Lamb w: Swedish cucumber salad

one 4-oz lamb patty, available at markets or make your own using 90% lean lamb                                                                                                                                                                                   1.5 tsp sugar                                                                                                                                                                1 oz white wine vinegar                                                                                                                                       1/2 tsp cold water                                                                                                                                                 salt + freshly ground pepper  +   1/4 tsp dill                                                                                                            1 cup sliced cucumbers

Combine the sugar, vinegar, water, salt, pepper and dill  in a 3-cup container. Slice the cucumbers, spread them out on towels and pat dry. Stir the cukes into the liquid, wetting all the slices. Chill for at least one hour.  Cook the lamb patty by grilling or baking or pan-frying in a non-stick pan. Season to taste.  Plate the lamb with the cucumber salad for an all-around treat.

Ingredients for next week’s menus:                                                                                                 breakfast for one portion-

1 two-oz egg 1 oz smoked trout or mackerel gravlax
3 Tbsp Mediterranean Vegetables: eggplant, tomatoes, zucchini, garlic, chick peas ¼ cup blueberries
Chevre cheese, 1 Tbsp 2 oz Granny Smith apple
Herbes de Province
melon
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

dinner for one portion:

Fish sauce + lime juice + Thai hot chile sauce 2 cups of Mediterranean Vegetables
Brown sugar + 1 Tbsp unsweeteed coconut 1 oz mozzerella cheese
1 cup grapefruit segments ¼ cup brown rice, cooked
Dry-roasted peanuts
Shallot + scallion + mint leaves
3 oz shrimp, any size
1 large leaf of Romaine lettuce or Boston Sparkling water
Sparkling water

Country Tastes

~ me ~ Leave a comment

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

Many a diner and small restaurant has lured customers with promises of ‘country cooking.’  Many cookbooks have been written about the way people cook in the countryside of France, England, Germany…..you get the point.  For my taste, give me good tasting food made from fresh country products.  And we can enjoy it on a Fast Day, too.  Clean your plate.

Hash and eggs is a classic diner item.  But our’s is healthy and delicious with black beans and sweet potato.    From Joanne Harris’ cookbook of the French countryside, comes a recipe from the ocean and the fields. Yum! Read more about why we should do intermittent fasting in this article:  http://news.yahoo.com/does-intermittent-fasting-benefits-science-suggests-yes-173453757.html

Sweet Potato Black Bean Hash: 284 calories   5.6 g fat     7.6 g fiber      43.3 g carbs     278.3 mg Calcium      PB GF     Long-time friend and fellow bell ringer Jane Winslow inspired this recipe. She’s right: it is very good.Sweet Potato:Black Bean Bake

½ c. diced sweet potatoes [You could substitute ½ cup of diced winter squash, which lowers the calories, protein, and carbs]                                                                                              2 Tbsp yellow onion, diced                                                                                                                                ¼ red pepper, sliced                                                                                                                                              salt & pepper + ¾ tsp paprika + ¼ tsp cumin                                                                                                ½ cup spinach roughly chopped                                                                                                                         3 oz black beans = ½ c.                                                                                                                                           one 2-oz egg                                                                                                                         blackish coffee or blackish tea or lemon in hot water                                                   NB: no smoothie today

Spritz olive oil in a small cast iron pan on medium heat. Add sweet potatoes, onion, red pepper, seasonings, and a little water. Cook on medium-low for 10 minutes, occasionally stirring. Add spinach and 2 more Tbsp water, and cook for an additional five minutes. Lastly, add the black beans and stir until all ingredients are well-blended. HINT: prep this far the night before. Heat before topping with a poached or fried egg.

Mackerel stuffed with Leeks:   285 calories   15.7 g fat        1.6 g fiber     22 g protein  9.3 g carbs 46.5 mg Calcium   PB GF   This is from one of Joanne Harris’ lovely cookbooks. If you are lucky enough to get fresh mackerel, this one’s for you.Mackeral stuffed w: leeks

Two 2-oz mackeral fillets to total 4 oz per serving                                                                                       salt & pepper                                                                                                                                                             2 tsp grainy mustard, like ‘country Dijon’                                                                                            oregano                                                                                                                                                                     ¾ of an ounce of sliced leeks                                                                                                                            ground coriander                                                                                                                                                                                            3 oz tomatoes, sliced OR sliced cucumbers and cherry tomatoes

Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice the vegetables.