Eating well with creative recipes while following the Fast Diet

…And the living is easy.

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Maybe the fish are jumping and the cotton is high… Maybe not where you are, but today we will enjoy some easy-living menus.  How easy?  Make use of leftovers from the fridge for breakfast and for dinner prepare finger-food spring rolls with a minimum of cooking over a hot stove.  That’s easy to me!

Salsa-Chicken ScrOmelette:  275 calories    8.2 g fat  1.8 g fiber    21.5 g protein    227 mg Calcium    PB GF      The lively taste of salsa adds some lift to these scrambled eggs while the chicken and cheese add protein.      

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 Tbsp low-fat cottage cheese, drained if very liquid                                                                                1.5 Tbsp tomato salsa, drained if very liquid                                                                                                     ½ oz chicken, cooked and diced                                                                                                                      dash of cumin and/or pinch of crushed red pepper if you like it spicier                                              2 oz strawberries                                                                                                                                                                    blackish coffee or blackish tea or lemon in hot water                                                                                 3 oz green smoothie or fruit smoothie or unpasturized apple cider

Stir the cheese, salsa, chicken, and seasonings together. Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. Dollop with the other fixings and scramble the eggs to mix everything together. Cook to your liking. Prepare the beverages. Plate the eggs along with the fruit and tuck in to a jolly meal.

Beef Spring Rolls:  277 calories 8.6 g fat 4.9 g fiber 19 g protein 29.7 g carbs 86.7 mg Calcium HINT: This makes 4 spring rolls, of which you will need 2/serving. Make the entire batch and invite a friend or save for lunch tomorrow. This recipe is for ‘fresh’ rather than fried or cooked rolls.Beef Spring Rolls w: asparagus

1 tsp olive oil                                                                                                                                                                  4 oz cabbage, sliced                                                                                                                                                4 oz carrot, sliced                                                                                                                                                     1 Tbsp soy sauce                                                                                                                                                        1 Tbsp oyster sauce                                                                                                                                                  1 oz scallion, green and white parts sliced                                                                                                       3.5 oz roast beef, sliced into 1/2” strips   [this could be left-overs or meat from the deli]                                                                                           ¼ tsp ginger                                                                                                                                                                                  6 seven-inch Spring Roll wrappers                                                                                                              per person: 3 oz asparagus                                 Sriracha, ad lib

Stir the beef, soy sauce, oyster sauce, and ginger together in a bowl.  Heat a wok or cast iron pan, then add the oil and 2 Tbsp water. Add the vegetables and stir-fry for 4 minutes. Put more water in the wok if it starts to dry out or if you can’t hear the vegetables cooking. Add the beef and marinade. Stir fry another minute, then take off heat. Run it all through the food processor to chop it coarsely. Put some water in the wok and cook the asparagus while you wrap the rolls.

Fill a pie plate with water and place a Spring Roll wrapper in the water until it just begins to become pliable. The wrapper shouldn’t be so limp that it begins to tear when you handle it. Take out immediately and lay it on a tea towel on the counter. Spoon 1/6th of the filling onto the wrapper and roll it up following directions on the package. Put that one aside and continue with the others. Plate with the asparagus and use hot sauce ad lib.

Ingredients for next week: breakfast, single portion

Finn Crisp crackers 1.5 two-oz eggs 
 Herring marinated in white wine  1 Tbsp baked beans
 Whipped cream cheese  Worcestershire sauce + HP Sauce
 strawberries  Strawberries, fresh or thawed
 ¼ oz pork loin
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, single portion:

 3 hardboiled eggs  Roasted/grilled chicken breast meat
 Onion + garlic  Green beans
 1/3 cup garbanzo beans  carrots
 10 fluid oz tomatoes with their juice  Finn Crisp crackers
 Swiss or Gruyere cheese  Sliced strawberries
 broccoli
Sparkling water Sparkling water

Mushroom Season

~ 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.

Every summer we are delighted to find wild mushrooms growing in the neighborhood: some in the woods, some right in the lawn.  Foraging for mushrooms is not something to undertake lightly since misidentification can be deadly.  We stick to the 8 varieties that we definitely know how to recognize and reject all others.  Mushrooms are super for the Fasting Lifestyle because they are low in calories, high in nutrients, and they pair deliciously with lots of different foods.  Today, we salute the noble mushroom.                      

Start your day off right with these strategies for weight loss: http://health.usnews.com/health-news/blogs/eat-run/articles/2016-12-29/6-science-backed-ways-to-lose-weight-before-you-even-get-to-work

Ham & Mushroom Bake:   277 calories   7 g fat   5.9 g fiber   15.5 g protein  38 g carbs   221 mg Calcium  GF PB A hearty, flavor-packed breakfast begins with ham and mushrooms. Although these are flavors of autumn, they can be enjoyed any time, especially on a Fast Day.

One 2-oz egg                                       1/3 oz mushrooms, chopped                                                                                                                             ½ oz roast ham or 3% fat deli ham, chopped                1 Tbsp Gruyère cheese, grated                                                                                                                         ½ tsp ground sage  +   ¼ tsp savory                        ½ cup raspberries         Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water                                                                                                                                                                                                                             

Set toaster oven at 350° F.   Spritz some cooking spray into a ramekin.  Chop the ham and mushrooms, and put them into the ramekin. Grate the cheese.  Whisk together the cheese, egg, and seasonings, and pour that in too. Bake for 12-15 minutes, depending on how well set you like your eggs. It will puff up and start to brown a bit. Heat your beverage, shake the smoothie, and portion the fruit. Off to a good start.

Clam-Stuffed Mushrooms:   205 calories   6.4 g fat   4.3 g fiber   18.4 g protein   20 g carbs  98 mg Calcium   PB  GF- if using GF bread So we had these small portobello mushrooms in the ‘fridge, and I thought “Stuff them!” and they were good! And very filling, despite the LOW calorie count.

clam-stuffed mushrooms

3.5 oz mushroom caps [four 2-3” mushrooms]                                                                                               ½ cup clam stuffing*                 2 oz tomatoes, cherry-sized or sliced                                                                                                                          ½ oz SnapPea Crisps

*Clam Stuffing: Makes 2 cups.  1 cup clams        1 slice 70-calorie bread     5 oz tomato            2 oz red bell pepper                     3 turkey meatballs, purchased frozen      3 Tbsp plain yogurt          1 Tbsp Parmesan, grated                                                                    thyme  +  garlic  + salt                                                                                                                         Pulse in food processor until diced.      

Poach the mushrooms briefly [2 minutes] in boiling water to cover. Using a paring knife, dig out any stem in the cap to create more of a cavity for the filling. Chop the stems and add to the clam stuffing. I used a 1-Tablespoon cookie-scoop to distrubute the stuffing into the caps. Bake at 400 degrees F. for 15-20 minutes. Plate with the cool tomatoes and the crunchy Crisps. Easy to prepare, a treat to eat.

Quick and Easy

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Even though there are more hours of daylight in the summer, we seem to be too busy to plan a meal and cook the food.  Here are some foods for summer: easy to prepare, easy to eat, easy on the waistline.

Egg McArnold:     283 calories   6.8 g fat  5.6 g fiber    17.7 g protein   35 g carbs [30 g Complex]  249 mg Calcium          The Fasting version of a fast-food favorite.  Egg McArnold1 two-oz egg                                                                                                                                                                  1 Arnold-brand multi-grain Sandwich Thin [100 calories]                                                                       ½ oz Canadian Bacon or 1 slice Jones Brand                                                                                                        2 oz grapes                                                                                                                                                 blackish coffee or tea or lemon in hot water

Open up the ‘sandwich thin’ and lightly toast it. Fry or poach the egg to your liking and cook the Canadian Bacon in the same pan. Assemble, adding salt and pepper to taste. Enjoy it with your coffee in a to-go cup and the fruit. But don’t eat in the car – sit down and slowly savor this Fast food.

Strawberry-Chicken Salad: 200 calories  8.3 g fat  4.8 g fiber   16.7 g protein   16 g carbs   110 mg Calcium  PB GF   Sometimes you go through the recipe drawer and look at all the clippings and photocopies, and wonder, “Where did these come from?” This is one of those recipes, but I think it might be from Eating Well.   It is as delicious as it is lovely to look at.Strawberry-Chicken Salad

2 oz [½ cup] cubed cooked chicken breast                                                                                                  ½ cup sliced strawberries                                                                                                                                      ¼ cup kiwi, peeled and sliced                                                                                                                            1.5 cups fresh spinach                                                                                                                                             1 Tbsp slivered almonds, toasted                                                                                                                               1.5 tsp poppy seed dressing*** OR a red wine vinegar dressing with poppy seeds + a pinch of dried mustard added

***Poppy Seed Dressing –      2 tsp red wine vinegar                             1 Tbsp olive oil                         pinch salt                                     ½ tsp dried mustard                                                                                         1 tsp poppy seeds                        Whisk together vigorously.                                                                     NB: there will be dressing left over.

Toss 1 and a half tsp of dressing with the spinach. Toast the almonds in a heavy dry skillet on the stove-top until just starting to brown. Plate the greens and arrange the chicken and fruit on top. Sprinkle with the nuts. A real hit in our family.

Here are the ingredients you will need for next week’s meals:                                          breakfast, portion for one

1 two-oz egg 1.5 two-oz eggs 
 1/3 oz mushrooms Cottage cheese, low-fat
 ½ oz roast ham or 3%-fat deli ham Tomato salsa
 1 Tbsp Gruyere cheese Cooked chicken, ½ oz
 ½ cup raspberries strawberries
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, portion for two

Four 2-3” mushroom caps  cabbage    +          carrot
Clam stuffing [posted on ___________  Soy sauce  +   oyster sauce
Fresh tomatoes  Roast beef, 3.5 oz
½ oz SnapPea Crisps  7” Spring Roll Wrappers
 Oil   +            ginger, ground or fresh
Sparkling water Scallion              Srircha or other hot sauce
 Sparkling water

 

Quiche-Quiche

~ 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.

Quiche used to be thought of as effete: “Real Men don’t eat quiche” was the quote of the day, due to its association with ladies at lunch.  Why not eat quiche? Lots of protein for muscles, Calcium for strong bones: it is designed to help keep Real Men and Real Women healthy.            

Did you read this?  10 Ways to Quickly Lose a Pound (or Two)  Good advice for eating any day of the week, Fast Days and Slow Days.      http://www.cheatsheet.com/health-fitness/10-ways-to-quickly-lose-a-pound-or-two.html/?ref=YF

Breakfast Quiche:   304 calories    0.9 g fat   9.1 g fiber     14.2 g protein     37.3 g carbs      362.4 mg Calcium      GF PB              Since the late 1960s, quiche has been the staple of the brunch table. Updated for our use as Fasters, it packs a lot of Calcium as well as tasting very good. NOTE: this makes enough for 2 meals. Invite a guest or triple the recipe and have a party.

quiche w: melon-Bbs

For 4 [four] muffin-sized quiches – two for breakfast, two for lunch tomorrow.                                1 two-oz egg                                                                                                                                                               1 Tbsp + 1 tsp nonfat ricotta or cottage cheese, both drained                                                                          2/3 oz mozzerella cheese, grated                                                                                                                         2/3 oz Jarlsberg cheese, grated                                                                                                                                1 oz broccoli florets, steamed, chopped HINT: do this the night before or use leftovers from a dinner                                                                                                                                                       1/3 oz onion, chopped                                                                                                                              marjoram, salt, pepper                                                                                                                                          2 0z melon + 2 Tbsp blueberries

Steam the onion and chopped broccoli until cooked. Distribute among 4 prepared muffin tins. [I used silicone muffin pans. You could use cupcake papers as well. Both choices avoid added fat and calories.] Add the grated cheeses. Mash any lumps in the cottage cheese/ricotta and whisk in the egg. Spoon over each muffin cup, putting an equal amount in each. Sprinkle with salt and marjoram. Bake at 400 degrees for about 15 minutes, until quiche filling is set. Prepare the fruit, the hot beverage, and the smoothie.

Mushroom Tart:    268 calories       10 g fat      3.2 g fiber      22.6 g protein      16.4 g carbs       241 mg Calcium   PB GF – if you eliminate the Arnold Sandwich Thin or substitute 25 calories of GF bread   The Gunflint Lodge Cookbook supplied this recipe. Then, of course, I altered it to suit our requirements. But mostly, it is their’s.

mushroom-tart

1 small clove garlic                                                                                                                                                          ¼ cup leeks, white and/or green parts, sliced                                                                                                  6 oz mushrooms, cut into chunks or slices                                                                                                           2 Tbsp white wine                                                                                                                                                     two 2-oz eggs                                                                                                                                                                          3 Tbsp fatfree milk                                                                                                                                                ¼ cup Gruyère cheese, grated                                                                                                                                          1/2 cup lowfat cottage cheese, well drained                                                                                                   1 and ¼ oz carrots                                                                                                                                                         ¼ Arnold Sandwich Thin

Saute/steam the leeks, garlic, and mushrooms in a little water until soft. Add the wine and cook uncovered until the liquid is nearly gone. Season with salt and pepper. Put the vegetables into a lightly-oil-spritzed baking dish, and cover with the cheese. Whisk eggs, milk, and cottage cheese together and pour over everything in the baking dish. Bake at 375 degrees until the filling is set [knife stuck into center comes out clean]. Remove from oven and cool 15-20 minutes before eating. Prepare your carrots and slice the Sandwich Thin, toasting it if you wish. A tasty meal.

French Connection

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

No hard-boiled cops or car chases today.  This posting is a gentle reminder of the long-standing mutual aid and friendship between the US and France. This goes back to our Revolution which was a precursor to the French Revolution 13 years later.  As you probably have realized, I am a Francophile.  One can be inspired by Les Belles Dames of France, who eat croissants and drink red wine and yet remain slim and chic. With the Fast Diet, which has elements of the Mediterranean Diet, you too can look like those slim, lovely ladies.

St Denis ScrOmelette: 295 calories   9 g fat   3.1 g fiber   18 g protein   35 g carbs   215.4 mg Calcium GF James Beard’s comprehensive volume American Cooking gives us the recipe for this breakfast. Delicious, and rich, and wonderful. Worth getting up for.St-Denis ScrOmelette w: cherries

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 Tbsp leek or scallion, minced                                                                                                                         ½ clove garlic, minced                                                                                                                                          ¼ oz mushrooms                                                                                                                                                    ¼ oz ham [3% fat], minced                                                                                                                                  1 tsp chicken liver OR chicken liver pate                                                                                                            parsley for garnish                                                                                                                                                  4 Bing cherries                                                                                                                                              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 leek, garlic, and mushrooms and stir to cook. Whisk the eggs with the ham and pate and pour over the vegetables in the pan. Cook as thoroughly as you like. The hot beverage is brewed, the smoothie is shaken, and the fruit is plated. What a remarkable start to your day.

Ratatouille with Chicken & Polenta:      228 calories   4.4 g fat   9.1 g fiber   29 g protein   32 g carbs     115.6 mg Calcium   PB    Oddly enough, the inspiration for this meal was a dinner on an airplane. I was determined to duplicate and improve the meal, and I think I succeeded. The polenta needs to be made ahead, and the Med Veg [posted April 5, 2017] could come out of the freezer. All ready in about 20 minutes with those preparations beforehand.Ratatouille Chicken

1 slice of polenta***                                                                                                                                                        1 cup Mediterranean Vegetables                                                                                                                             3 oz chicken breast, skinless and boneless                                                                                                                        large pinch herbes de Province or thyme                                                                                                          Pour the Mediterranean Vegetables into a small saucepan and add a little water if there isn’t much liquid. Lay the chicken meat on top of the vegetables and sprinkle with pepper and herbes de Province. Put the lid on the pan and simmer until bottom of chicken is cooked. Check to see if you need to add more liquid to prevent the vegetables from scorching. Turn the chicken, cover and continue to cook until it is done. Meanwhile, spritz a small,  heavy skillet lightly with non-stick spray and heat it. Cut the slice of polenta in half so it is about 1/3” thick. Cook it in the hot pan on both sides until it is warm and beginning to brown. Plate the polenta, spoon the vegetables around it, then arrange the chicken on top.                                          ***Polenta                                                                                                                                          equipment:             metal bowl of 1 quart capacity                                                                                               sauce pan that the bowl will sit on top of, like a double boiler                                                                lid for the bowl OR aluminum foil                                                                                                                 5”x 2.5” loaf pan, lined with cling wrap                                                                                                 ingredients:           ½ cup skimmed milk       1 cup water                                                                                         ½ cup Polenta corn meal                                1 tsp Italian herb seasoning

directions: Bring the water and milk to a boil. Pour into the bowl                                                     then whisk in the corn meal and continue to whisk until smooth.                                                 Cover with the lid or foil. Put hot tap water in the pan and bring to a simmer.                              Place the covered bowl on the pan of water to cook for 20 minutes, stirring twice.                     Cook for 30 minutes more, or long enough to make a stiff mush.                                                   Scrape the mush into the lined loaf pan.                                                                                                  Cool then refrigerate.  Cut into 6 slices. One for tonight.                                                                    Wrap and freeze the rest.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1 two-oz egg
 Low-fat ricotta or cottage cheese  ½ oz Canadian Bacon or 1 slice Jones brand
 Mozzerella cheeseJarlsberg cheese  Arnold Sandwich Thin
 broccoli
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

Ingredients for next week: dinner, single portion

2 two-oz eggs   Cooked chicken meat, 1/2 cup
Clove garlic                            leeks strawberries              1 kiwi fruit
Mushrooms                                   white wine  1.5 cups fresh spinach
Fat-free milk                        carrots Slivered almonds                 poppy seed
Low-fat cottage cheese  Red wine vinegar
 ¼ Arnold Sandwich Thin [optional]  Dried mustard
 Gruyere cheese  Sparkling water

 

Heat Wave!

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Maybe the weather is hot where you are, maybe it is winter. Heat doesn’t have to be external, it can be in the foods we eat.  Today’s breakfast is hot with horseradish, and the dinner is a fine treat for any weather.  Eat up, enjoy your food, lose weight.

Horseradish-Cheesy Bake: 281 calories   7.8 g fat   3.1 g fiber   14.6 g protein   35 g carbs   240 mg Calcium   PB GF   David Rosengarten’s unusual cookbook It’s All American Food takes the reader on a tour of American ethnic and regional foods, and tells you how to make those treats in your own kitchen. This recipe is from the Manhattan restaurant Barney Greengrass, where they are renowned for their breakfasts.  Zippy tasting.Greenglass Bake w: apricots

One 2-oz egg                                                                                                                                                           ¼ oz Romano cheese, grated                                                                                                                                               1 Tbsp cheddar/horseradish spread***                                                                                                                                        1 Tbsp chives, minced                                                                                                                                             2 oz apricots                                                                                                                                                              5-6 oz fruit or green smoothie or unpasturized apple cider                                                              blackish coffee or tea or lemon in hot water

*** 2 Tbsp WisPride Cheddar spread OR Kraft Old English Cheddar spread                                    4 [or more] tsp prepared horseradish [the kind in a jar]                                                                     Cream together thoroughly. Save the rest for another day or another use.

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray. Vigorously whisk the egg, cheeses, and chives until well combined and pour into the ramekin. Put in the oven [it doesn’t need to be hot yet] and bake 12-15 minutes. Meanwhile, brew your beverage, shake the smoothie, and prep the apricots. This will kick-start your day.

Mussels in Tomato Broth:   293 calories   7.5 g fat   2.4 g fiber   29 g protein   28 g carbs   122 mg Calcium PB GF – if using GF bread or omitting   Another wonderful way to enjoy these best of bivalves.Mussels Marinara

One pound fresh mussels, cleaned                                                                                                                       garlic + thyme + parsley                                                                                                                                                1/2 cup mussel broth [from steaming the mussels]                                                                                                                                  ½ cup marinara sauce                                                                                                                                         ½ tsp basil, dried or 1 tsp fresh     + pinch red pepper flakes [optional]                                                                                                                      2 tsp Parmesan cheese, grated                                                                                                                             1 cup lettuce [sliced if leaves are large, not if using baby greens]                                                             ½ tsp cider vinegar + ½ tsp olive oil + ¼ tsp Dijon mustard                                                                     1 oz French bread [optional]

Put about half an inch of water in a large pot with the garlic, thyme, and parsley. Bring to a boil and add the mussels. Cover an cook for about 15 minutes. Take off the heat and drain, retaining 1/2 cup mussel liquid in the pan. Stir together the mussel broth and the marinara, along with the basil, [red pepper], and Parmesan.  Salt and pepper to taste. Put the mussels in a wide bowl, discarding any that did not open. Pour the tomato/broth over the mussels. Toss the lettuce with the dressing and serve the mussels with the bread. Use a spoon to get all the tasty broth at the end.

 

Pastoral

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Summer has arrived and the urge is to kick back and relax in the sun.  This always makes me think of picnics: at the beach, in the park, even in your own back yard.  Today’s menus are based on meals which lend themselves to summer eating.  The ScrOmelette is based on the favorite picnic sandwich, the Pan Bagne.  This is our family’s go-to for make-ahead-to-take-it-with-you food — perfect for a Fete Champêtre.  The dinner is based on Marcella Hazen’s story of a meal prepared by Sicilian shepherds who camp out all summer with the sheep in high pastures.  Picnics everyday for them. Picnic food today for you.

‘Pan Bagne’ ScrOmelette:   303 calories   9.5 g fat 2 g fiber 15 g protein 36.3 g carbs 236 mg Calcium   PB GF   Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers has a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious.pan-bagne-scromelette

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                                             1/2 black olive, pitted and chopped                                                                                                                 1/2 Tbsp chèvre cheese                                                                                                                                            1 Tbsp crushed tomatoes                                                                                                                                           1/2 Tbsp spinach, cooked and chopped                                                                                                             ¼ tsp dried basil                                                                                                                                                       ½ oz apple                                                                                                                                                                       5-6 oz fruit smoothie or pure apple cider                                                                                             blackish coffee or blackish tea or lemon in hot water

Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.

Shepherds’ Salad:   286 cal        15 g fat       5.2 g fiber         13.2 g protein      23.6 g carbs  PB GF This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette as indicated below.  shepherd's salad½ oz salami                                                                                                                                                            1/3 c white beans                                                                                                                                                   2.5 cups [3 oz] lettuce, from the garden, the store, or use ‘wild greens’ like sorrel, dandelion, or lambs quarters                                                                                                                                                     1 oz mozzerella                                                                                                                                                          1 radish, thinly sliced                                                                                                                                             2” celery, thinly sliced on diagonal                                                                                                                      ½ 0z chicken breast                                                                                                                                               2 tsp of boiled dressing**

**For the dressing: put 3 Tbsp olive oil, 4” rosemary, and 6 sage leaves                                                   in a pan and simmer for 5-10 minutes. Add 4 smashed cloves garlic                                                 and a pinch of hot pepper flakes. Stir for a few seconds.                                                                         Add ½ cup red wine vinegar and boil down the whole recipe to 1/3 cup.                                      Strain and cool. For this dinner, you will need 2 tsp/ serving.                                                                   Put the remainder in a jar and store to use anytime.                                                                                      OR Substitute a nice, garlicy vinaigrette of 2 Tsp red wine vinegar, 2 tsp olive oil and 1 clove garlic, minced or pressed.

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Hearty and delicious, even if you didn’t have to forage for it yourself.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs 
Romano cheese  Leek or scallion               Garlic
WisPride Cheddar or Kraft Olde English Cheddar spread  Mushrooms

Ham 3% fat
Prepared horseradish  Chicken liver or chicken liver pate
Chives fresh apricot  Bing cherries
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, single portion:

 1 # mussels  Mediterranean Vegetables, 1 cup   April 5, 2017
 Marinara sauce
 Parmesan cheese  3 oz chicken breast
 Salad greens  Polenta: skimmed milk; polenta corn meal;
 Dressing: cider vinegar, mustard, oil
Sparkling water Sparkling water

 

Curried Foods

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday. Eat sensibly the other days of the week. That’s it. So easy.

Curry is such a versitile flavor: Indian or Thai? Your choice. Summer food or winter? Your choice.  Hot or mild? Your choice.  Fast Day meal or not? You can have it both ways!  Below you will find meals for Fast Days which will indulge your craving for curry and still leave you slim.                                                                                                                          Here’s a good read about healthy diet [similar to the 5:2] can lead to healthy brains:  http://www.miamiherald.com/news/nation-world/national/article127009359.html

Curried Vegetable Bake: 277 calories   5.4 g fat     2.3 g fiber   11.7 g protein    40 g carbs     214.7 mg Calcium    PB GF      If you like the warm, spicy taste of curry, then feel free to add more to this dish.Curry Bake

one 2-oz egg                                                                                                                                                        ¼ oz broccoli, cooked and diced                                                                                                                          1/4 oz carrot, cooked and diced [HINT: use leftovers from a dinner]                                                 4 Tbsp curry sauce [I had some in the fridge from a batch made and posted on 17 Sept, 2017]                                                                                                                                                           additional curry powder, salt, garlic powder, all to taste                                                                        1 oz applesauce                                                                                                                                                      5-6 oz fruit smoothie or natural apple cider                                                                                      blackish coffee, blackish tea, or lemon in hot water

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F.  Stir together the vegetables, seasonings, and the curry sauce until well blended. Whisk the egg into the mixture and turn into the ramekin. Bake about 15 minutes while you portion the applesauce and prepare the beverages. Hum a few bars of music from your favorite Bollywood film.

Curried Scallops:   244 calories   8.4 g fat   4.9 g fiber   21.4 g protein   12.3 g carbs   108.7 mg Calcium    PB GF   Our son used make his own Indian curry powder, which is fabulous-tasting. He has moved on to Thai curries, but we still cook with his original powder. These scallops are delicious and filling. It is Dear Husband’s recipe.Curried Scallops w: broccoli

¼ pound scallops                                                                                                                                                    2 Tbsp Indian curry powder                                                                                                                              ½ Tbsp butter                                                                                                                                                          1 Tbsp white wine                                                                                                                                                    3 oz broccoli

Trim the scallops of the white tissue which may cling to the side. Slice the scallops so that each disk is half its thickness. Pat them dry with paper towels. Sprinkle a plate with the curry powder and dredge the scallops in the powder, coating on both sides. Choose a heavy saute pan which is just large enough to hold the scallops in one layer. Heat the pan over medium heat and add the butter. Place the scallops in the melted butter and cook on one side to brown them. Turn over and cook further, adding some water [carefully!!] if pan looks as if it will dry out. When the scallops are done [this takes very little time], remove to plate. Turn off heat and add the white wine to the pan to deglaze it, scraping up brown bits. Pour over scallops and plate the broccoli. A very easy and special meal.

Foods that begin with “C”

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. So easy.

“Gimme a ‘C’!!” the cheerleaders used to yell at my high school. Whether or not that made the ‘Thundering Herd’ fight harder is unknown.  Is it time for you to ‘fight harder’ in your quest for improved health?  If so, I propose some foods which are sure to please: delicious and low in calories.

Creole ScrOmelette:   295 calories   8.8 g fat   1.9 g fiber  21 g protein   37.5 g carbs   246 mg Calcium   PB   James Beard’s comprehensive volume American Cooking was the source of this recipe. It is amazing!    Creole ScrOmelette 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.                                                                              1 Tbsp diced tomatoes or 1 Tbsp tomato puree                                                                                                     1 Tbsp minced onion                                                                                                                                                 2 Tbsp green bell pepper, diced                                                                                                                             1 Tbsp diced bacon                                                                                                                                                   ½ Tbsp mozzerella cheese, grated                                                                                                                      pinch file powder + pinch chile powder                                                                                                        1/2 oz pear                                                                                                                                                                     5-6 oz fruit smoothie or natural apple cider                                                                                       blackish coffee or tea or lemon in hot water

HINT: dice all the vegetables and bacon the night before to save time in a.m. Spritz a saute pan with non-stick spray and add the chopped veg and bacon. Add the seasonings. Saute until beginning to brown. Whisk the eggs and pour them over the cooked ingredients. Sprinkle the cheese on top and scramble the eggs until done as you like them. Plate with portioned pear and your beverages of choice. Off to a tasty start.

Crêpes with Ham & Broccoli: 295 calories 8.8 g fat 3.4 g fiber 21.6 g protein 36.6 g carbs 190.3 mg Calcium This utilizes the batter which we made for “Holy Crêpes” on October 13, 2015 and froze for later.Chciken& Broc Crepes

1.5 oz broccoli, cooked                                                                                                                                               1.75 oz ham from deli [3% fat]                                                                                                                                    3 crêpes                                                                                                                                                                    2.5 Tbsp béchamel sauce with cheese**                                                                                                       1/2 oz cherry tomatoes

Prepare 3 crêpes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the meat. Stir together with the bechamel sauce. Add salt/pepper/herbs to taste. Divide the mixture among the crêpes. Fold the crêpes over and press gently. Cover the crêpes with foil so they don’t dry out and heat until warmed through, about 15 minutes, but don’t let them dry out. Plate with the tomatoes. Voilà!

**Béchamel Sauce with Cheese: makes 2 cups. Freezes well.                                                              1.5 cups chicken stock                    1  slice of carrot           1 slice of onion                                                   3 Tbsp butter              3 Tbsp white whole wheat flour                                                                                ½ cup skimmed milk          ½ cup half&half                                                                                                   1 wedge Laughing Cow cheese                                                                                                                    Cook down the stock, carrot, and onion for about 15 minutes until the liquid measures 1 cup. Strain stock to remove vegetables.                                                                                                                    In another saucepan, melt the butter and whisk in the flour.                                                       Slowly add the stock and whisk at a gentle bubble for 5 minutes.                                                     Add the milk, half&half, and the cheese.                                                                                         Continue to whisk until slightly thickened.                                                                                         Freeze what you don’t use today in small portions for later use.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs 1 oz apple or pear
Cooked broccoli – tiny amount 1 oil-cured black olive
Cooked carrot – tiny amount Chevre cheese
2 Tbsp Curry Sauce [see Jan 28, 2017] Crushed tomatoes, canned
1 oz applesauce or pear Cooked spinach – tiny amount
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, single portion:

¼ pound ‘dry’ sea scallops ½ oz salami
2 Tbsp curry powder, Indian 1/3 cup canned white beans
3 oz broccoli Lettuce radishes celery
Butter Mozzerella cheese
1 Tbsp white wine ½ oz cooked chicken breast
Red wine vinegar salad dressing
Sparkling water Sparkling water

 

 

Eat Your Vegetables

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

And here’s a mention from the BMJ about increasing fruits and vegetables in your diet: https://www.yahoo.com/news/fruits-vegetables-linked-weight-loss-233030742.html

Roasted Vegetable Bake: 300 calories   7.4 g fat    3.7 g fiber    13.4 g protein   35.8 g carbs   236 mg Calcium  PB GF    If you are like me, you sometimes end up with a drawer full of fresh vegetables and no hope of eating them all before they spoil. Enter the roasted vegetable. So many uses for them, and here they are at breakfast-time.Roasted Vegetable Bake w: S-Bs

1 two-oz egg                                                                                                                                                               2 Tbsp diced roasted vegetables, sprinkled and tossed with Worcestershire sauce                           1/8 oz Gruyere cheese, grated                                                                                                                              1.5 Tbsp marinara sauce                                                                                                                                        2 oz strawberries                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                  5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the vegetables, cheese, and marinara. Spritz a ramekin with oil or non-stick spray and add the vegetable mixture. Whisk the egg and pour into the ramekin. Bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and enjoy a healthy, yummy start to your day.

Shrimp Egg Rolls:   238 calories   3.5 g fat   2.5 g fiber   15.6 g protein   28.8 g carbs    45.8 mg Calcium   PB   I learned to make egg rolls when I worked for Jerry Willis. These have always been a favorite. But they are NOT deep-fat fried, which keeps their calories and fat down to permissable levels. HINT: This recipe makes 4 rolls and one serving = 2 rolls. Put 2 in the freezer for another day or eat for lunch later in the week.shrimp-egg-rolls-w-tomato

3 oz shrimp, fresh or frozen, shells removed                                                                                                  1 Tbsp oyster sauce                                                                                                                                                 1 Tbsp soy sauce                                                                                                                                                  one slice of fresh ginger, minced                                                                                                                        ½ garlic, sliced                                                                                                                                                           2 oz carrot, sliced                                                                                                                                                      1 oz onion, sliced                                                                                                                                                              3 oz cabbage, sliced                                                                                                                                                4 six-inch egg roll wrappers                                                                                                                                     1 tsp canola oil                                                                                                                                                           3 oz tomato slices                                                                                                                                                       duck sauce + hot sauce [wasabi or Sriracha]

If shrimp are frozen, thaw them in advance. Then slice in half across the body and mix with the oyster and soy sauces, the garlic and onion. Prepare the vegetables and put them all into a hot wok or wide saute pan with ¼ cup water and a squirt of Sriracha. [If the pan gets too dry, add a bit of the marinade combined with a few spoonsful of water.] Stir-fry the ingredients for 4 minutes or until the vegetables are just a little shy of done. Add the shrimp and marinade and stirfry about one minute longer – shrimp should be thoroughly cooked. Put everything from the wok into the food processor and run until coarsely chopped. [If a lot of liquid remains, cook it down some more until it is thick and add back to the ingredients.]                                                                                                                                                            Lay one of the wrappers on a flat surface, so it looks like a diamond, and use water to moisten the edge farthest from you. Measure out 1/3 cup of the filling and roll up the wrapper. There are usually diagrams on the back of the package to show you how. Put the oil in a clean, flat-bottomed pan and heat it. Put the egg rolls in the pan and roll them around to coat with the oil on all surfaces. Heat until the rolls are beginning to get brown and blister-y on one side, then turn to cook on the other side. You could continue in this way or you could put the pan in a 375 degree oven until they are crispy. Plate with the tomato slices and the dipping sauce.