5:2 diet

Diets are not only Veggies

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We are each supposed to eat 5 servings of fruit and vegetables daily.  And there are many diets which involve the eating of only vegetables. I think that is unsustainable, but some people like it. With these meals, you can get your veggies and have your diet, too. A twofer.

Vegetable Scramble    293 calories  9.5 fat   15 protein   28 carb     PB  GF if using GF breadVegetable Scramble w: toast, apple

HINT: prepare the vegetables the night before for a quicker breakfast or use left-over ¼ cup Mediterranean Vegetables from freezer                                                                                             ½ cup chopped green pepper                                                                                                                           ½ cup chopped zucchini                                                                                                                                    ½ cup chopped tomato                                                                                                                                         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, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                               ½ piece of 70-calorie bread                                                                                                                                 2-3 oz apple blackish coffee or blackish tea or lemon in hot water                                                       5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Put the raw vegetables in a small saute pan with a few tablespoons of water. Simmer until vegetables are cooked and the liquid is evaporated. Pour eggs into a pan which has been sprayed briefly with cooking spray. Before the eggs set, add the cooked vegetables. Scramble to taste. Brew your beverage and take the previously-made smoothie from ‘fridge. Plate with fruit.

Pork Somen Noodles   260 cal    6.0 g. fat    11 g. protein    28.8 g. carb   Found on the back of a bag of somen noodles, this recipe is quick and easy and good to eat. HINT: this is enough for TWO.pork somen noodles

2 oz somen noodles        and     1 qt water                                                                                                                                                               1 tsp oil                                                                                                                                                                         1 1/2 cup cabbage, shredded OR 1 cup snow peas                                                                                          1 cup carrot, shredded                                                                                                                                          2 scallions, sliced diagonally                                                                                                                               4 oz roasted pork tenderloin  HINT: this uses pork which was cooked previously                      2 cloves garlic, sliced                                                                                                                                              2 Tbsp soy sauce

Heat the water to a boil. Add the noodles and cook for 3 minutes. Drain, rinse, and cool. Slice the pork into 1/2” rounds, then slice cross-wise into sticks.  Prep the vegetables as described above and set aside in the order needed.  Heat a heavy frying pan or wok. Add the oil and heat it. Add the cabbage, carrots, and scallions, and stirfry for 1 minute. Then add 1 Tbsp water and continue to stirfry for 1 minute more.  Add the pork, garlic, noodles, and soy sauce. Sauté until contents are warm.

For Gunn & Grommet

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“How about a little cheese, Grommet?” Wallace the claymation character would ask.  “Many’s the long night I’ve dreamed of cheese,” sighed Ben Gunn in Treasure Island. And today they shall be satisfied!  Cheese provides necessary protein and Calcium and it tastes good too. Since the Fasting Lifestyle does not ban it, let us enjoy it.     Welcome to LSM, a fellow cheese-lover, who has resumed Fasting with renewed resolve.

Cheese Omelette  303 calories    10.1 fat   1.8 fiber     15.6 pro    28.7 Carb    232 mg Calcium  GFcheese omelette w: applesauce

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.                                                                               ¼ oz cheese such as Cheddar or Gruyere                                                                                                       1 and 1/2 oz apple                                                                                                                                                          blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz green smoothie or fruit smoothie

Whisk the eggs with seasonings to taste. Grate the cheese. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, sprinkle with cheese, fold and plate. Slice fruit, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving.

Quesadillas 295 cal  9 g. fat  2.7 g fiber  18.8 g protein  31.4 g carb  211.5 mg Calcium   GFchicken 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                                                                                                                            2 Tbsp tomato salsa – drain it if it is very liquid                                                                                              large pinch Mexican oregano                                                                                                                                  1 oz [¼ cup] cooked shredded chicken breast                                                                                                    2 oz broccoli, steamed HINT: You could also serve with a slaw made of grated jicama and carrot seasoned with Salsa Verde.  -OR-  Steamed sweet potatoes and zucchini, as seen in photo above.

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 broccoli. 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.

Read this before the upcoming weekend to help yourself to stay on track.    https://www.yahoo.com/health/how-screwy-weekend-eating-may-wreck-your-110056343.html

3-Year Anniversary

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It seems only yesterday that I watched Dr. Mosley’s TV show, “Eat-Fast-Live Longer.”  Then my husband watched it too, and he said that it seemed like a diet he could live with. So together we embarked on our Fasting Lifestyle.    Today marks our 3-year anniversary, and we are still going strong. The results? Here they are:

Weight loss = 45 pounds, combined                                                                                                       Inches lost from waist = 11.5″ combined                                                                                             inches lost from hips =  6″ combined                                                                                                      Total cholesterol down   17 points   combined                                                                                                           HDL cholesterol up    12 points  combined                                                                                                                                     LDL cholesterol down     14 points   combined                                                                                                                BMI down 7 points combined

Happy dance? You bet! Will we stay on this Lifestyle? YES!!

And while we’re on the subject, did you see the article from Business Insider?  All about the Fast Diet!  Here’s how the Fast Diet says it can help you lose weight quick by starving yourself for 2 days a week   By Dina Spector Apr. 5, 2016, 7:28 AM   Of course every reporter loves the shock value of that ‘starving yourself’ headline, but we know better!  Read for yourself:  

http://www.businessinsider.com/facts-and-science-about-the-fast-diet-2016-4

Oregano

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It seems odd to me that there are two types of oregano in my kitchen: Greek and Mexican. But both have their uses and each evokes the sensibilities of a different cuisine. Today’s menu features both of them in dishes from the home country. Both are worth your attention as you continue your adventures with the Fasting Lifestyle.

Creamy Greek Omelette    309 calories      10.3 g. fat        18.9 g. protein         30.9 g. carb          GF if you use gluten-free bread.  The  feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat.Creamy Greek Omelette w: S-Bs

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                           3/8 oz feta cheese                                                                                                                                                      1 ½ Tbsp cottage cheese                                                                                                                              Greek oregano, salt, pepper                                                                                                                               ½ slice 70-calorie bread [I like Nature’s Own multigrain]                                                                                     1 and 1/2 oz of apple                                                                                                                                                     5-6 oz fruit smoothie or natural apple cider                                                                                           blackish coffee or tea or lemon in hot water

Mince the feta and combine with cottage cheese and oregano. Spritz a non-stick skillet with oil or non-stick spray and heat the pan over medium-low heat. Beat the eggs well with 1 spoonful of the cheese mixture using a rotary mixer. Pour the eggs into the pan and let cook undisturbed until the edges set. Lift the edges gently to allow the uncooked egg to flow underneath. Before the top surface sets, sprinkle with salt and pepper. Put dollops of the cheese mixture on half the omelette and make an attempt to spread it out. Fold the omelette in half and continue to heat in the pan. Filling will heat and may ooze out a bit. Brew and pour your beverages. Plate the apple and the omelette. Oh yum.

Cesar Salad:       263 calories         11.1 g. fat         36.4 g. protein          4 g. carb          GF                   Straight out of the Fast Diet book, with quantities changed a teensy bit.Cesar Salad

1 and  1/4 oz Canadian bacon                                                                                                                                        3 oz chicken breast, left over from a roast or poach if raw                                                                            2 c chopped romaine or 2 c. mesclun                                                                                                                 1 T grated Parmesan                                                                                                                                                   1 tsp olive oil                                                                                                                                                               ½ tsp lemon juice                                                                                                                                              Mexican oregano [Cesar Salad after all is of Mexican origin, not from Roman rulers]

Heat the bacon on a hot, ungreased griddle until it begins to brown. Remove and slice into strips. Cut chicken meat into strips or chunks, as you wish. Roughly chop or tear the romaine, if using. Whisk the oil and lemon juice in a salad bowl. Add the lettuce and toss to coat with the dressing. Plate the greens and sprinkle with the Parmesan cheese and oregano. Arrange the meat on top of the greens. Isn’t that a big meal?!

April Break

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No, we are NOT taking a break from our Fasting Lifestyle.  But let’s take a moment to step away from the path and look at where we are going.  Do you have any goals that you are pursuing?  Are they reasonable and attainable?  If your goal is to have less body fat and to be more healthy overall, then in my opinion the Fast Diet is the one for you. Eat these [or any others from the Blog Archive] tomorrow, and start on a new path.

Breton Breakfast:    303 calories        14.4 g. fat         4.3 g. fiber       4.7 g. protein     41.7 g Carb PB not GF, but reduced gluten since buckwheat is GF     Here is one way to use the crepe batter which we made on October 14 and you stored in the freezer. You need one crepe per serving. Make some extra for a lunch or dinner later this week.Breton bfast w: apple

1 crepe                                                                                                                                                                                 1 two-oz egg                                                                                                                                                               1 oz [3 Tbsp] diced tomatoes                                                                                                                                 1 Tbsp [1 oz] diced artichoke, canned or frozen                                                                                          1/4-1/3 tsp curry powder [seafarers brought a lot of spices to Brittany’s ports]                                     1 and 1/2 oz apple                                                                                                                                                    5-6 oz green smoothie or apple cider                                                                                                       blackish tea or coffee or hot water with lemon

Put the vegetables and curry in a small sauce pan with any juice still in the tomatoes and cook uncovered until the veg are soft and the liquid has almost evaporated. HINT: do this the night before to save time at breakfast. If your crepe was cooked previously, warm it a little to take off the chill. Cook the egg by frying it in a lightly-oiled non-stick pan. Spoon the vegetable on the crepe, put the egg on top. Hold briefly, if needed, in a warm oven while you pour the smoothie and warm beverage, and while you slice the fruit.

Smelts, pan-fried       275 calories        7.1 g. fat       32.2 g. protein        15.7 g. carb                       When Spring is near, the smelts swim up the rivers and into my frying pan!smelts with winter veg

4 oz smelts, cleaned & boned                                                                                                                             1 egg white                                                                                                                                                               ½ slice 70-cal whole-grain bread, ground to crumbs                                                                               salt, pepper, thyme                                                                                                                                                    1 tsp olive oil                                                                                                                                                              4 oz broccoli + cauliflower + carrots

Trim tails and fins from the fish and remove the backbones. Whisk the egg white until frothy. Mix the seasonings with the bread crumbs. Dip the fish in the egg whites, then in the bread crumbs. ‘Pan fry’ in oil in a non-stick skillet until lightly browned and cooked through. Steam/boil the broccoli and season to taste. Plate the vegetables and the fish. Looks good enough to eat, doesn’t it!

Green Eggs and Lamb

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Ham or Lamb for Easter? Whichever was on your table last Sunday can reappear in Fast meals this week.  How easy it is to continue the Fasting Lifestyle!

Green Eggs & Ham   295 calories      8.8 g  fat    15.9 g   protein      25.1 carb        GFgreen eggs & ham w: apple

3 2-oz eggs of which you will use 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 oz. ground or chopped ham                                                                                                                             1 green onion, chopped white and green parts or use fresh chives                                                           1 and 1/2 oz apple or ½ cup berries NB: Northern fruits are more healthy than tropicals. Andrew Weil said so.                                                                                                                                      coffee or tea or lemon with hot water                                                                                                               5-6 oz fruit smoothie or natural apple cider

Whisk the eggs with salt & pepper to taste. Put the white part of the onion into a hot pan sprayed with cooking oil. Stir around for a few seconds. Add the eggs. When bottom of eggs begin to set, sprinkle the ham & green scallions over the eggs, scramble to taste, and plate. Brew the beverage, pour the smoothie or cider, prep the fruit, and “Eat them! Eat them, here they are!”

Moroccan Lamb:   277 calories      10.7 g fat      18.1 g. protein         30.6 g. carb         GF                Mint, cumin, and coriander will make your meal taste like a trip to Marrakesh.Moroccan Lamb

3 oz roast lamb                                                                                                                                                         ½ cup peas mint or cilantro                                                                                                                             1/3 cup canned white beans, drained and rinsed                                                                                            Moroccan seasoning or ground cumin                                                                                                      mint tea

Gently warm the meat by steaming or in a microwave. Cook the peas, drain and stir in a pinch of dried mint or dried cilantro. Heat the beans with the Moroccan seasoning or cumin to taste. This is best served with mint tea.

As I keep burbling on about how great the Fasting Lifestyle is, you might be sneering on the sidelines, saying ‘I don’t believe it.” Read this article from the Guardian, “Fasting facts: is the 5:2 diet too good to be true?”   http://www.theguardian.com/lifeandstyle/wordofmouth/2015/jan/27/fasting-facts-is-the-52-diet-too-good-to-be-true

After Easter

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One day, out of the blue, a student asked, “Can you yodel?” So I yodeled the chorus of a walking song who’s first words are “After Easter come sunny days that will melt all the snow.” Our snow has long since melted, but the aftermath of Easter leaves some people too tired to think of ‘dieting’. So we will plan some simple meals for you.

Easter-After Breakfast 296 calories     8.9 g. fat    16.1 g. protein    18.6 g. carb     This is a simple breakfast for the day after Easter, using a few left-overs from the dinner table and Easter Basket.Easter Breakfast

1 two-oz egg, hardboiled                                                                                                                                         ¾ oz ham [ left over from Sunday’s dinner]                                                                                                          ¼ cup Yorkshire Pudding batter with added herbs. HINT: This batter is left over from ‘Not the Elgin Marbles‘ [posted Mar 24, 2015] and you put some in the freezer. Add a pinch of thyme and a pinch of basil.                                                                                                                                 2 oz pineapple OR ¼ cup mixed berries pinch of chopped mint leaves                                               5-6 oz fruit smoothie or natural apple cider                                                                                         blackish coffee or tea or lemon in hot water

Whip batter with a rotary beater. Pour batter into a mini-muffin pan, bake at 400 for 13 minutes. Warm the ham or not. Mix the fruit with the mint. Plate the ham, egg, and fruit. Brew your hot beverage, prepare your smoothie. Sit down and relax with your easy breakfast of left overs.

Nothing could be simpler than thawing out frozen soup!   Remember when we made this one? That was back in November, and you froze some, right?  Or maybe you have some other Fasting soup in the freezer — this is the day to haul it out!

Seafood Chowder   275 calories    11.2 g. fat    15.2 g. protein    15.9 g. carb     GF        This makes 10 one-cup servings. It freezes nicely, but it is great to share! My husband found the recipe in Yankee magazine. He prepares this every year. It is wonderful. The directions look long and involved but the results are worth it.Seafood chowder on Wedgewood tile

4 strips thick-cut bacon, diced                                                                                                                            1 medium Spanish onion, finely diced                                                                                                                           1 pound baking potatoes, peeled + cut in ½” cubes                                                                                     2 pounds steamer clams in their shells                                                                                                      one lobster, 1 and ½ pounds                                                                                                                                1 pound scallops                                                                                                                                                      1 pound shrimp, peeled                                                                                                                                        1 quart whole milk                                                                                                                                                                   4 Tbsp butter                                                                                                                                                                 2 sprigs parsley, finely chopped                                                                                                                           ¼ tsp paprika                                    salt + pepper to taste

In a medium skillet or saute pan cook the diced bacon until brown and crisp. Remove bacon and reserve. Pour off all but 1 Tbsp fat and add the onions. Cook slowly over low heat, stirring, until translucent [10 mins?]. Set aside with the bacon in a large bowl.

In a separate saucepan, cover cubed potatoes with salted water and boil until almost tender, about 15 minutes. Drain and add to the bacon/onions.

Put clams in a large pot and add 1 quart water. Heat to boiling, cover, and cook until clams open, about 3 minutes. Remove the clams but leave the liquid in the pot. Strain the liquid through a sieve lined with paper towel. Remove the clams from their shells and cut them into smaller pieces if necessary. Add to the potatoes, onion, and bacon.

Put the strained clam broth back into the empty pot and bring to a boil. Add the lobster head-first into the boiling broth. Cover and cook for 20 minutes. Remove lobster and let cool. Crack the shell to remove the meat. Cut the meat into 1/2” chunks and add to the previous ingredients.

Heat the broth until boiling. Add the scallops and shrimp. Reduce heat to low. Simmer about 3 minutes, until the scallops + shrimp are just cooked through.

Add all the previously cooked ingredients, along with the milk, butter, parsley and seasonings. Heat until steaming but not boiling.

Cover and cool. Let the pot sit in the ‘fridge or on a cool back porch for 12-24 hours. This really enhances the flavors. HINT: if you are serving a portion of this soup now, freeze what is left over in freezer containers which are the same size as a serving. When ready to serve, heat to steaming hot but do not boil. 

Think Spring!

~ me ~ Leave a comment

Yup, Spring arrived last week-end.  Are you ready? Have you lost a few pounds? Are you working towards healthier you? Keep at it! Here are some recipes that make me think of Spring. And they fit into the Fasting Lifestyle by keeping the total calories for the day at 600 calories or less.

Shrimp Spring Rolls    281 calories       6.5 g fat         4.5 g fiber        22.4 g protein                     29.4 g carbs         125.9 mg Calcium       GF     PB                                                                                       OK, so spring rolls have nothing to do with the season of Spring, but I couldn’t resist. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliant, more like cling-wrap. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate.Shrimp Spring Rolls

3 oz raw shrimp, cut in half across the body                                                                                                2 oz carrot, peeled and sliced into thin coins or cut as julienne                                                               2 oz green cabbage, shredded or sliced                                                                                                              1 and 1/2 tsp soy sauce.                                                                                                                                                  1 tsp olive oil                                                                                                                                                              1 oz chopped green onion                                                                                                                               Thai hot chili sauce                                                                                                                                               3 eight-inch Spring Roll wrappers                                                                                                               2 oz broccoli, steamed

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir-frying, but we are cutting down on oil, OK? Add the shrimp and stirfry about 1 minute, until it is cooked. Add the scallion or cooked broccoli and soy sauce. Stirfry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it can make the mixture easier to roll.] Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low.

Put a pie plate of warm water on the counter. Add one of the spring roll wrappers. When it is clear, remove it and lay it flat on a dish towel. Spoon 1/3 of the mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Put the roll in the warm pan. Repeat with the other rolls.  In the pan, turn the rolls until they are warm and slightly browned. Serve with a dollop of hot sauce or Thai curry sauce mixed with soy sauce.

Antipasto with chicken   282 calories      GF            This one is a keeper.   Simple, off the shelf, pretty on the plate, good to eat. The photo shows enough for 2 people. Invite a guest who is Fasting, too.Amtipasto w: herbs

2 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]                                           2 oz roasted Chicken, shredded                                                                                                                          5 oz tomato slices                                                                                                                                                                  3 oz whole green beans, steamed, drained                                                                                                      1 ½ oz marinated mushrooms                                                                                                                             1/3 c. garbanzo beans, drained if canned                                                                                                           4 black olives, pitted and sliced              sprinkle on the red pepper                                                                                                                          3 slices pepperoni, chopped                     sprinkle on the garbanzo beans                                                                                                                         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. Be liberal with the fresh herbs.

Read this to help you to stay on track with Fasting and healthier eating: http://www.cheatsheet.com/health-fitness/6-secrets-from-people-who-are-effortlessly-skinny.html/?a=viewall

1. They don’t associate food with guilt or shame   Following a diet means that you’re following a strict set of rules that determine what, when, and how much you can eat. Maybe you can eat protein, but have a no carbs, no sweets rule. When you get off track, eat the wrong thing, or have a moment of weakness, you may throw in the towel and go on a full on binge or feel so guilty for getting off track that you put undue pressure on yourself. Effortlessly slim people don’t eat perfectly and are just as likely to delve into the doughnut box from time to time, but the difference is that they don’t dwell on their poor choices. Sure, they realize that they probably didn’t need to eat that fourth piece of pizza, but they don’t beat themselves up over one poor choice. Taking off the pressure removes the guilt and shame commonly associated with eating and allows you to quickly move on from mistakes and get back on track.

 

Fasting while Fasting

~ me ~ Leave a comment

Lent is one of the times of the Christian calendar when people think about fasting: reduced calories, meatless meals, more fish, no eggs.  Even though it is late in the Lenten season, it is not too late. Just like dieting, if you stray, you can always get back onto the path.  Here are some suggestions for meals that will meet the requirements any day you choose.

Felafel posted under ‘Fun Food’ September 13, 2015

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

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

Chili non Carne posted under ‘Go Wild’ March 2, 2016

Minestrone Soup posted under ‘Mmmmmm….’ February 3, 2016

Mediterranean Vegetables with Couscous posted under ‘…Summer…’ February 3, 2016Mediterranian Meal

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

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

 

Saint Patrick

~ 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: a simple way to lose weight and be healthier. Join me in the Fasting Lifestyle.
 

In honor of my mother-in-law and her mother, we celebrate the 17th of March with appropriate food.  The good saint, although he associated with Ireland, was not a native of the Emerald Isle. Most say he was born in England, but the Bretons say he was from Brittany.  

For breakfast, some eggs with a French flair and for dinner a lamb stew.  The lamb stew is in honor of Ireland, but the recipe has a French influence, rather like Saint Patrick himself.  Hold the Soda Bread and green beer for another day

Basquaise Omelette: 283 calories      PB  GF            This recipe, full of the flavors of the Basques region of SW France, comes to us from Salute to Healthy Cooking, published by the French Culinary Institute. Wonderful book from which we cook all year long. Note that this is a baked omelette, so the method is a little different. Faites bien attention.Basquaise Omelette

++ 3 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.     ++++    1.5 Tbsp tomato sauce  ++++1.5 Tbsp bell pepper, chopped                                                                                                                                                                                                                                  ½ clove garlic or pinch granulated garlic  ++++   2 tsp parsley, chopped   ++++ 1 tsp Parmesan cheese, grated ++++                                                                                                                                                                                                                                                                    2 oz apple or 2.5 oz melon  ++++  blackish coffee or blackish tea ++++                                                                                      5-6 oz fruit smoothie or natural cider

Heat the oven broiler. In an oven-safe skillet, put the tomato sauce, peppers, garlic, parsley, and 2 Tbsp water. Cook gently until the veg are soft and the water is evaporated. Remove from pan. Add a spritz of non-stick spray and heat the pan. Whisk the eggs with 2/3 of the tomato mixture and pour into the pan. As the eggs cook, gently lift the edge of the eggs and let uncooked egg flow underneath. Do not flip or fold the eggs. Top the eggs with the cheese and put the skillet under the broiler to finish cooking. Prepare the fruit and beverages. Slide the omelette onto the plate and top it with the remaining tomato/pepper mixture.

Lambstew

Lamb Stew     291 calories…   6.5 g fat…   6 g fiber…   24.3 g protein…   29.5 g carb…  60 g Calcium…   GF    Another fine recipe ‘from’ Salute to Healthy Cooking.  The entire cookbook features healthy alternatives to popular French meals, but I needed to take out some potatoes and oil to make it fit into a Fast Day menu.  HINT: this serves 2 [two] people.      

Set oven to 350.  Sear the lamb cubes on all sides in a well-seasoned cast iron pan or non-stick pan without oil. Transfer cooked meat to a Dutch oven which is ovenproof. Sprinkle with salt and pepper. In the non-stick pan, sauce the onions for 3 mins or until softened but not browned.  Sprinkle with flour and stir to combine.  Add wine, stirring to scrape up any brown bits. Pour into Dutch oven.                                                                                                    Add tomato paste and cold water, enough that it just covers the lamb. Add thyme and bay leaf.  Bring to a simmer over medium heat. Cover and place in oven. Adjust heat so that the liquid does not boil. Bake with an occasional stir for 60 minutes.  Add the carrots, cover and bake 15 minutes.  Add the potatoes, cover and bake 45 minutes. Remove bay.   Meanwhile, put the pearl onions in a small pan with a pinch of sugar and enough water to come up the onions half-way. Cook at a simmer, swirling the pan a few times, for 10 minutes or until onions are tender and water has evaporated. Remove onions to a warm plate. Place the turnips with a pinch of sugar into the same pan. Add  water to cover the turnips by half. Simmer over medium-high heat, swirling the pan a few times, for 10 minutes or until turnips are tender and water has evaporated. Season with salt and pepper. Remove from pan and add to onions. Divide the onion/turnip mixture in 2 parts.       Serve half the lamb stew with half the onion/turnips as garnish along with a bit of parsley. Serve the remainder to your guest or put it right into a freezer box in the ‘fridge to cool, then freeze.    Good tasting and good for you.