Food for Thought

Thinking of taking the plunge?  Thinking of moving from ‘I’d really like to lose those extra pounds’ to “I’m really going to try the Fasting Lifestyle”?  Welcome to a whole new you!   Read this blog and eat these menus and it will be easier than you might think.  Before you get started, read this:  Losing Weight: 5 Things You Must Do Before Starting a Diet  by Evie Carrick

Smoked Sausage ScrOmelette: 299 calories   9.5 g fat   1.7 g fiber    16.6 g protein   33 g carbs 216.4 mg Calcium   GF    Having been gifted with the Dakin sausage, we decided to use some in a breakfast. The sausage adds a nice smokey Autumnal flavor to the eggs. If substututing another sausage, know that the 1/2-oz of Dakin sausage has 30 calories per ounce.smoked-sausage-scromlette

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 three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                    1/2 oz Dakin Farm cob-smoked chicken sausage, diced                                                                             1.5 tsp oregano and parsley, chopped                                                                                                                1 oz apple                                                                                                                                                          blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared sausage and stir to heat . Whisk the eggs with the herbs and a grind of pepper and pour into the pan, stirring to incorporate the sausage. Cook to your favorite degree of doneness. Slice the fruit, pour your beverages and off you go.

Chicken Curry:  220 calories   1.6 g fat    8 g fiber     18.5 protein    31 g carbs   71 mg Calcium PB GF     Curry is always a favorite and Craig Claiborne made it safe for dieters in his book Gourmet Dietchicken-curry-w-tomatoes

curry sauce [makes 3 cups sauce. you need 3/4 cup for tonight’s dinner]:                                          1 cup onion, chopped           1 clove garlic, minced         1/2 cup celery, chopped                                    1 cup apple, peeled, and diced         1-2 Tablespoons curry powder                                                      3/4 tsp dry mustard        1 bay leaf          3 cups chicken broth      1/2 cup water                                Spritz a sauce pan twice with cooking oil and add 2 Tbsp water.                                                    Sauté the onion, garlic, celery, and apple until soft.                                                                            Sprinkle the curry and mustard on top.                                                                                                         Stir in the bay leaf,  broth, and water.                                                                                                           Let cook down until it measures 3 cups.                                                                                                Measure out 3/4 cup for this recipe, then cool and freeze the remainder.

now complete the curry:           1.5 oz carrot rounds                                                                                    1/2 cup small cauliflower florets                                                                                                                       1.5 oz cooked chicken breast, cut in 1/2” dice or smaller                                                                              3 Tbsp peas                                                                                                                                                              1/4 cup boiled yellow lentils                                                                                                                               ¼ cup diced cucumber    +     1/4 cup diced tomatoes

Steam or boil the carrots and cauliflower. Boil the lentils. Warm the sauce, add the chicken, peas, cooked carrots and cauliflower and heat. Taste for seasonings. Plate with the lentils and top with cucumbers and tomatoes.

Flavorful Thursday

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