Eating well with creative recipes while following the Fast Diet

Sun, Stop!

~ 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. So easy.

One of the four great events of the solar calendar happens now: the Summer Solstice. [Winter Solstice for those of you in the Southern Hemisphere] The word is from the latin, meaning ‘sun stop,’ since it marks the point when the sun will be the highest altitude in the sky at noon and then descend to its lowest elevation. This was a time of rejoicing and of trepidation in olden days — what if the sun got weaker and never came back?!?  We don’t have to worry. And we will mark the occasion with foods from sunny climes while saying, “Weight gain, stop!”

Flamenco ScrOmelette:    287 calories   7.7 g fat    2.7 g fiber   15 g protein  38.6 g carbs   225 mg Calcium   PB GF   The same flavors of a tapas meal now found in your breakfast scramble. Very good.flamenco-scrom

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                                                                                1.5 Tbsp tomato puree                                                                                                                                            ¾ oz bell peppers, chopped                                                                                                                               1.5 Tbsp onions, chopped                                                                                                                               pinch cayenne pepper + pinch parsley + salt to taste                                                                                        1 oz melon                                                                                                                                                                  5-6 oz fruit smoothie or natural apple cider                                                                                                  blackish coffee or tea or lemon in hot water                                                                                                 If stating the night before: Put the peppers and onions in a micro-wave safe container and nuke them for 1 minute. Stir in the tomato puree and the seasonings. Leave on counter overnight.                                                                                                                                                                         If starting at breakfast-time: Spritz a saute pan with non-stick spray and heat it. Put the chopped vegetables into the hot saute pan to cook through, then add the eggs, seasonings, and tomato paste. Scramble together [or cook like an omelette] until the way you like it. Plate with the melon, pour the hot and cold beverages. Great flavors.

Tandoori Chicken and Vegetables:     253 calories   4.8 g fat     9.4 fiber    18.6 g protein  30.6 g carbs   73.5 mg Calcium    PB GF    You can buy jars of tandoori sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners. Aim for 70-80 calories/ quarter cup. Tandoori Chicken

2 oz chicken, cooked or raw                                                                                                                               ½ cup eggplant, cubed                                                                                                                                           2 oz broccoli, cut in chunks                                                                                                                                         2 oz bell peppers, cut in chunks                                                                                                                               2 oz zucchini, sliced or cubed                                                                                                                             2 oz carrots, sliced 1/4” thick or use ‘baby carrots’ cut in chunks                                                                      ¼ cup brown rice, cooked                                                                                                                                        ¼ c tandoori sauce from the supermarket, 70-80 calories/ quarter cup

Cook the vegetables together in a little water until they are tender. Add the chicken and the sauce. Warm it all. If the chicken is raw, be sure to cook it through. Plate the brown rice [warm it if cold] then serve the chicken and vegetables on top. Good enough to eat.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
2 Tbsp roasted vegetables Tomato puree onion
Marinara sauce Worchestershire sauce Green pepper mozerella cheese
Gruyere cheese rosemary + garlic powder Diced bacon file powder chili powder
strawberries pear
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: only 3 oz today

Dinner, single portion:

Shrimp, 3 oz 2 buckwheat/wheat flour crepes
Carrot onion 3% fat ham from deli
cabbage Laughing Cow Cheese
6” Wonton wrappers, four of them ½ oz Swiss cheese from deli
Oyster sayce soy sauce tomatoes
Ginger garlic tomato, fresh
Sparkling water Sparkling water

Border Walls II

~ 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.

In the year 122 Common Era [that’s AD to some people], Emperor Hadrian decided that he needed a wall. Most likely you have heard of it: it stretches from coast to coast in northern England, 84 miles of Roman might.  Most of us think that it was designed to keep the Scots and Picts OUT of the Empire. But as I learned when I hiked the Wall in May, its purpose was simply to regulate trade. Why else would the Wall have gates all along its length? And how could those disparite tribes have challenged the might of 2600 cavalry troops stationed there?  Trade rights. It all boiled down to commerce.  Now we have treaties to deal with such matters, and eventually the wall was torn down.

I had a real adventure hiking the Wall with two cousins. Beautiful countryside and some good food. In honor of Hadrian’s Wall, some UK-inspired food from both sides of the divide. Perhaps food and a need for it will unite people across borders.

Mushroom-Sausage Bake: 292 calories   7.8 g fat   1.7 g fiber   14.7 g protein   34.7 g carbs    210 mg Calcium   PB GF  Mushrooms and sausages and eggs are common on the English breakfast table, and here they are united.sausage bake

1 Applegate sausage [or other chicken sausage that weighs in at 33 calories each]                          1 two-oz egg                                                                                                                                                             ¼ oz mushrooms                                                                                                                                                          ½ tsp Parmesan cheese, grated                                                                                                                                                1.5 oz unsweetened applesauce                                                                                                                   nearly black coffee or tea or lemon in hot water                                                                                           6 oz green or fruit smoothie or natural apple cider

Cook the mushrooms [if raw] by poaching in a little hot water for a minute, then chop. Chop the sausage. Spritz a ramekin with oil or non-stick spray and put the sausage and mushroom into it.  Set the toaster oven at 350 degrees. Whisk the egg with the cheese, and pour into the ramekin. Bake for 12-15 minutes.  Spoon out the applesauce; pour the beverages. Happy breakfast.

Rumbledethumps:   243 calories   10 g fat   4 g fiber  12.6 g protein   19.5 g carbs   171.4 mg Calcium   PB GF  Where do you get a recipe with a name like that? Sundays At Moosewood, of course. Hearty meals like this, made with winter vegetables are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner. Very handy to have stashed in the freezer.Rumbledeethumps w: salad

¼ pound potato                                                                                                                                                        3 Tbsp skimmed milk                                                                                                                                           1.5 tsp butter                                                                                                                                                             ¼ tsp ground mace                                                                                                                                                 2 egg whites                                                                                                                                                              ¼ pound cauliflower                                                                                                                                              ¾ cup cabbage, chopped                                                                                                                                               ½ cup leek, sliced                                                                                                                                                   ¼ cup broccoli, chopped                                                                                                                                       1/3 cup cheddar, grated                                                                                                                                         per person: ¾ cup salad greens   +   1 oz tomato              ½ tsp olive oil + ½ tsp cider vinegar

Cut potato into chunks. Boil and mash with the milk, butter, and mace. Let cool. Steam the cauliflower, cabbage, leek, and broccoli until cooked. Take off the heat. Remove the cauliflower when it is very soft and mash it into the mashed potatoes. Whip the eggwhites until stiff and fold into the potato/cauliflower mash. Taste for salt and pepper. Gently stir in the remaining steamed vegetables. Smooth into a lightly-spritzed baking dish. [choose the dish with the idea that you will be dividing this into 2 equal portions] Sprinkle with the grated cheese and bake at 350 degrees F. until the cheese is bubbly and just starting to brown. Whisk the oil and vinegar together and toss in the greens. Serve the cool, crispy salad with the hot, creamy rumbledethumps. Good food.

New & Old

~ 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.

One key to success in life is to be flexible. There are those who like a set, predictable routine, while some people never plan ahead. For me, I like the routine of two Fast Days per week with lots of flexibility as to what we eat. Here we have a new recipe for breakfast and an old stand-by for dinner.

Fish Taco ScrOmelette: 292 calories 8 g fat 2 g fiber 18 g protein 36 g carbs 232.6 mg Calcium PB GF   Got some left-over fish and cabbage filling from your dinner tacos? Add ’em to the eggs for breakfast. Husband was leery – too unusual — but he liked them!Fish Taco 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                                                                                0.6 oz cod, cooked or raw                                                                                                                                                                1 oz cabbage, shredded                                                                                                                                                  a few leaves of arugula or cilantro                                                                                                                                    cumin   +   salsa verde                                                                                                                                            1 oz applesauce                                                                                                                                                       5-6 oz fruit smoothie or green smoothie or  natural apple cider                                                      blackish coffee or tea or lemon in hot water

Mash/flake the cod and stir it into the cabbage and arugula. Douse with a few shakes of salsa verde, sprinkle with a pinch of cumin. Spritz a saute pan with non-stick spray and heat it. Put the fish/vegetables into the hot saute pan to cook and wilt, then add the eggs. Scramble together [or cook like an omelette] until the way you like it. Portion the applesauce and prepare the beverages. All set for unusual things to come your way.

Zucchini, Stuffed:   300 calories   6.2 g fat  5.4 g fiber   29 g protein    25.3 g carbs      141.5 mg Calcium   PB  HINT: this recipe makes enough for 2 [two] servings  Stuffed Zucchini1 pound Zucchini, which is 3 slim eight-inch zucchini                                                                                               5 oz chicken, cooked                                                                                                                                             ¼ tsp olive oil                                                                                                                                                            ½ cup onion, chopped                                                                                                                                           1 clove garlic                                                                                                                                                            ½ cup cooked brown rice                                                                                                                                     2 Tbsp Parmesan cheese, grated                                                                                                                      ½ tsp salt  +  ¼ tsp paprika  +  ½ tsp dill weed   +  black pepper

Poach the whole zucchinis in simmering water for 3 minutes, then remove. Slice each one lenghtwise and scoop out the insides to leave a thin-walled boat. Chop the zucchini insides. Cook in olive oil with the onions and garlic, and take off heat. Mince the chicken. Combine the contents of the saute pan with the chicken and all other ingredients, except the Parmesan. Spoon into the zucchini boats and use it all up. Sprinkle with Parmesan. Bake at 350 for 20 -30 minutes.

Border Walls I

~ 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.

Robert Frost wrote that ‘good fences make good neighbors.’  And to an extent, that’s true. The poem Mending Wall is about not building fences.  Pope Francis said that we need bridges to bring people together instead of walls to try to keep them out.  Some walls and fences make sense.  Others don’t.  What do you think? Let’s eat some Mexican food today!

Here’s some food for thought while you think about your diet.  Weight-Loss Tips: 10 Ways You Can Cut 500 Calories Each Day  http://www.cheatsheet.com/health-fitness/weight-loss-tips-cut-500-calories-day.html/?

Mexicali Bake:    271 calories  7 g fat  3.8 g fiber   13 g protein    38.7 g carbs    234 mg Calcium PB GF  The bright pickle flavor and the creamy cheese compliment each other deliciously.  Mexicali Bake w: grapes                                                                                                                                                                                   1 two-oz egg                                                                                                                                                               2 Tbsp Mexican Pickles                                                                                                                                         2 Tbsp Cheddar cheese, grated                                                                                                                         small pinch cumin + small pinch oregano [Mexican oregano if you have it]                                             1.5 oz grapes OR 2 oz pear OR apple slices OR unsweetened applesauce                                                                          nearly black coffee or tea or lemon in hot water                                                                                          6 oz green or fruit smoothie or natural apple cider

Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350 degrees. Put the pickles in the ramekin and cook in microwave for 30 seconds. Sprinlke the cheese over the pickles. Whisk the egg and pour into the ramekin. Bake for 12-15 minutes. Meanwhile, brew the hot beverage, shake your smoothie, and plate the fruit. What a bright and delicious day this will be.

Seafood Tacos:   266 calories   2.6 g fat    3.6 g fiber     23 g protein    37 g carbs  118 mg Calcium PB  The food truck staple is now available for a Fast Day. Add more spices to suit your taste.seafood tacos w: slaw & salsa

two 6” corn tortillas                                                                                                                                                             3 oz cooked fish HINT: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap, label and store in freezer until needed.                                                                                            ½ cup tomato, cubed                                                                                                                                            ½ cup cabbage, chopped                                                                                                                                        1 oz red onion, sliced                                                                                                                                               1 Tbsp lime juice or salsa verde [Herdez brand is good]                                                                          pinch chili powder    +   pinch cumin                                                                                                                   1.5 Tbsp plain yogurt

Combine the cabbage, tomato, and onion in a bowl with the lime juice and spices. Heat a large griddle or cast iron pan and put the tortillas in it until they are warm, pliable, and beginning to brown. Remove to your plate. Spread the tortillas with the yogurt. Divide the fish between the tortillas and add a splash of lime juice or salsa verde. Top with the vegetable slaw. If there is too much slaw to fit into the tortillas, serve it on the side. A simple summer dish!

43 Years

~ 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.

Forty-three years ago tomorrow, my husband and I tied the knot.  Where have the years gone? In that time period, we built a house; made three changes to it; raised two fine sons; had two careers in education; built a vacation house; and retired. Oh! And we added several pounds and then lost them by following the Fasting Lifestyle.  We are happy together and are still finding new ways to show how much we love each other.  Preparing favorite foods is one of those ways, even on a Fast Day.  YTQ, PRE.

Chèvre/Spinach ScrOmelette: 289 calories   10.3 g fat   1.8 g fiber   18 g protein   29 g carbs 287.5 mg Calcium   PB GF   Unbelievable how delicious this is!Chevre ScrOmelette 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.                                                                                1 Tbsp chèvre cheese                                                                                                                                               3 Tbsp cooked spinach [HINT: I try to keep small containers of cooked spinach in the freezer]                                                                                                                                                                    pinch lemon-dill seasonings + salt + pepper                                                                                                                  2 oz applesauce, unsweetened                                                                                                                            3 oz fruit smoothie or natural apple cider                                                                                           blackish coffee or tea or lemon in hot water

Strain and squeeze the spinach to get all the water out. Chop the spinach. Mix the spinach and chevre with the seasonings in a medium-sized bowl. Whisk the eggs into the spinach/chevre and keep whisking until it is all mixed. Cook as you would for scrambled eggs in a lightly-spritzed pan. Portion the applesauce [unless you did this the night before], prep the hot beverage, shake or blend the smoothie and enjoy a really flavorful breakfast

Turkey Picatta:   257 calories  5 g fat   1.3 g fiber  31 g protein  21 g carbs  28 mg Calcium GFTurkey Piccata

4 oz uncooked turkey breast                                                                                                                                salt & pepper                                                                                                                                                            ½ tsp olive oil                                                                                                                                                            1 Tbsp white wine                                                                                                                                                1/3 cup chicken stock                                                                                                                                                          1.5 tsp lemon juice                                                                                                                                                       2 Tbsp shallots, minced                                                                                                                                                       pinch garlic powder                                                                                                                                                       2 tsp capers                                                                                                                                                                               3 oz tomatoes, sliced and sprinkled with salt and dried basil                                                                  ¼ cup brown rice, freshly-cooked or frozen from a previous batch

Combine the wine, stock and lemon juice. Pound the turkey meat, if needed, to even out the thickness. Sprinkle with salt & pepper. Heat olive oil over medium-high heat and cook the turkey on both sides until cooked through, adding a little of the stock mixture if needed. Remove turkey to a plate and keep warm. Add the stock mixture and shallots to the pan along with the garlic powder, stirring up the brown bits on the pan. Cook down until only 3-4 tablespoons of sauce remain. Lastly add the capers. Warm the rice [if using cooked left-over rice] and slice the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it. Plate the tomatoes.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
1.5 – 2 Tbsp Mexican Pickle 1 oz white fish
2 Tbsp grated cheddar Cabbage                          cumin
Cumin + oregano Arugula                            salsa verde
1.5 oz grapes Applesauce, unsweetened or grapes
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: only 3 oz today

Dinner, single portion:

Two 5” corn tortillas ½ pound whole zucchini[s]
3 oz white fish salsa verde 2.5 oz cooked chicken breast
Fresh tomato Onion garlic
cabbage 1/4 cup cooked brown rice [left-over or fresh cooked]
Red onion Grated Parmesan paprika dill weed
Plain yogurt + lime juice + chili powder + cumin
Sparkling water Sparkling water

Meals that begin with ‘S’

~ 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.

Spring will soon segue to Summer, so we will eat meals that begin with ‘s.’  Why not?  Other words that begin with ‘s’:  slim, svelte, sexy, self-satisfaction.  These can describe you as you work on the healthier body which the Fasting Lifestyle can bring you.  Keep at it.  You can do it.

Salsa Chicken Bake:   291 calories   5.6 g fat   2.3 g fiber  17 g protein  34 g carbs   221 mg Calcium   GF   Salsa for breakfast? Porque no?  Does looking at this photo make you want to smile?  See?  Another word with an ‘s’!Salsa-Chicken Bake w: s-bs

1 two-oz egg                                                                                                                                                                1 Tbsp low-fat cottage cheese                                                                                                                                      1.5 Tbsp tomato salsa, drained if too liquid                                                                                                                     dash of salsa verde                                                                                                                                                       ½ oz chicken breast meat, cooked [from a roast, perhaps], minced                                           oregano [Mexican if you have it]                                                                                                                               1 oz strawberries                                                                                                                                            blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz fruit smoothie, green smoothie or natural apple cider

Stir the cheese, salsas, and chicken together in a medium-sized bowl. Whisk the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Pour in the egg mixture and 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 zesty start to your day.

Spinach-Fish Timbale:   264 calories   7.4 g fat   6.6 g fiber   37.8 g protein   19 g carbs   342 mg Calcium   PB  GF — if you use GF bread     Seen in cookbooks, this recipe lends itself well to our uses.Spinach-Fish Timbales w: gr beans

½ cup blanched spinach [this used most of a 4.5 oz bag of fresh leaves] nutmeg, salt 1 Tbsp onion/shallot, minced 1 wedge Laughing Cow cheese 5 oz sole or ocean perch fillets, skinned [this is 2 small fillets] ½ slice 70-calorie bread, ground to crumbs HINT: use fresh bread crumbs: dried crumbs have more calories + carbs per volume 3 oz green beans

Heat the toaster oven to 400 degrees. Rinse the spinach but do not dry it. Put into a wide pan and put over medium heat with a lid. Check the spinach frequently and remove from heat when the leaves are wilted. There might be some liquid still in the pan. When the leaves are cool enough to handle, remove by the hand-full and squeeze the liquid out, saving it in the pan. Coarsley chop the spinach leaves and put into a bowl with the salt and nutmeg. Add the cheese to the warm spinach and stir until the cheese mixes in.                            In the pan of spinach water, cook the onion/shallot until the water is gone. Combine the onion, bread crumbs, and spinach.

Lay the fish fillets out so that they make one long line, over-lapping by about an inch. Spoon the spinach stuffing on the fish to cover it.   Spray the inside of a 1-cup ramekin or custard cup with oil or non-stick spray.                                                                                                           Roll up the fish as compactly as you can and put it into the ramekin. Bake in the oven for 15 minutes. Cook the green beans. When the fish is baked, hold the ramekin in one oven-gloved hand while you invert a plate over the ramekin. Flip it all over so that now the ramekin is upside down. Lift off the ramekin. Plate with the beans.

Happy Birthday, v. 2.0

~ 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.

Our second son’s birthday will be tomorrow, so we will celebrate with foods that he would like.  When he was about 3 years old, he loved to eat mushrooms, to the amazement of most adults. [We used to call him ‘Mr. Mushroom’ — he was such a fun guy.]  So we’ll start the day with mushrooms and eggs.  All grown up, he loves to prepare a wide variety of foods.  So for dinner we’ll serve an old family favorite: Sauerkraut mit Wurst.

Ham & Mushroom ScrOmelette   279 calories      9.9 g fat    3.9 g fiber   16.7 g protein   29 g carbs   245 mg Calcium    GF if you eliminate the breadHam & Mushroom ScrOmlette

1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                 1/2 oz mushrooms, chopped                                                                                                                              1/4 oz ham [from a roast; if you use 3%-fat ham from deli, the fat will be reduced]                               1/4 cup raspberries OR 2 oz applesauce                                                                                                             ½ slice 70-calorie multi-grain bread OR ¼ of an Arnold Sandwich Thin [optional]              blackish coffee or tea or lemon with hot water                                                                                         nb: no smoothie today

Chop the ham and mushrooms and combine. HINT: I did this the night before. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Add the ham/mushroom combo and stir to heat and cook the mushrooms, if raw. Whisk the eggs and pour into the pan, stirring to distribute the ham/mushrooms. Cook to your favorite degree of doneness. Dish up the fruit, toast the sandwich bread, brew your hot beverage. What a treat!

Sauerkraut and Sausage:   255 calories   5.7 g fat   12.6 g fiber   21.3 g protein   33.5 g carbs  196.4 mg Calcium   GF PB   German food is often thought to be heavy and suitable only for winter. Here the sauerkraut is lightened with applesauce and if you wanted to, you could grill the sausage.Sauerkraut & Sausage w: collards

1.5 cups sauerkraut, canned or bagged or fresh                                                                                            2 tsp caraway seed                                                                                                                                                               2 oz applesauce, unsweetened                                                                                                                         1/2 cup onions, chopped coarsely                                                                                                                              1 Dakin Farm cob-smoked chicken sausage with apple [OR any other sausage with 110 calories] left whole or sliced into ½” chunks                                                                                               1.5 cups raw collard greens, chopped or sliced cross-wise in 1/4” strips [chiffonade]                     salt,  garlic powder, and pepper to taste.

Thaw the sausage if it is frozen. Combine the sauerkraut, caraway seed, applesauce, and onions in a saucepan large enough to hold the sausage [if leaving whole]. Cook slowly, uncovered until half of the liquid is gone. Add the sausage, cover, and continue to cook until everything is hot. Meanwhile, put the collards into ½ cup water with seasonings, and cook covered until the greens are tender, about 10 minutes.

Ingredients for next week: breakfast, single portion

1 two-oz eggs 1.5 two-oz eggs
1 Tbsp cottage cheese, fat-free 2.25 tsp chevre [goat cheese], creamy
1.5 Tbsp tomato salsa + salsa verde ¼ cup cooked spinach
½ oz chicken breast Apple sauce, unsweetened
1 oz strawberries, fresh or frozen
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: only 3 oz today

Dinner, single portion:

½ cup blanched spinach                     nutmeg 4 oz turkey breast cutlets
Onion or scallion, 1 Tbsp White wine, chicken stock, lemon juice
1 wedge Vache Qui Rit [Laughing Cow] cheese shallots
5 oz sole or flounder or ocean perch Tomato slices
½ slice 70-calorie whole grain bread ¼ cup cooked brown rice
Green beans Olive oil, oregano, garlic powder
Sparkling water Sparkling water

Memorial Day

~ me ~ Leave a comment

Here’s how this diet works: Tomorrow, eat this menu and nothing else except unsweetened drinks.  On Thursday, eat the foods which will be posted on Wednesday.  The remainder of the week, sensibly eat whatever you want to.

In the US, the last Monday of May is Memorial Day, when graves of fallen soldiers as well as those of family members are decked with flowers.  Parades are popular in towns large and small, and in our tiny town, the air is loud with military rifle salutes and the haunting sound of “Taps“.  Then it is time for the cook-outs! Ah…. the first patriotic over-eating of the summer.  Not so fast — Monday is a Fast Day. For breakfast, that springtime staple, asparagus.  And for dinner, the standard hot dog meal.  While waiting for the parade to start, consider this: Weight-Loss Tips: 10 Ways You Can Cut 500 Calories Each Day     http://www.cheatsheet.com/health-fitness/weight-loss-tips-cut-500-calories-day.html/?a=viewall   Of course, on a Fast Day we’re eating only 500-600 calories!

Asparagus-Proscuitto Bake:  274 calories   6.2 g fat  3 g fiber   13 g protein   40 g carbs   226.7 mg Calcium  PB GF   This is such a great flavor combination as an appetizer, that it must be wonderful with eggs…. and it is!  Yum!

Asparagus:Proscuitto Bake w: pear

1 two-oz egg                                                                                                                                                                2 Tbsp [1/3 oz] thinly sliced, cooked asparagus                                                                                             ½ Tbsp [1/8 oz] proscuitto, thinly sliced or diced                                                                                                        1.5 tsp Parmesan cheese, grated                                                                                                                                 1 oz pear or apple                                                                                                                                           blackish coffee or tea or lemon in hot water                                                                                                 5-6 oz fruit smoothie or green smoothie or unpasturized apple cider

Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. Whisk together the asparagus, meat, cheese, and egg and pour into the ramekin. Add salt and pepper to taste, bearing in mind that the meat is salty. Bake 12-15 minutes. Slice the pear, prepare the beverages. Nice way to start the day.

Memorial Day Hot Dogs & Beans    272 calories   GF   In the olden days, before Fasting, we ate hot dogs on Memorial Day, so we won’t stop now. Baked beans are high in protein, low in fat, so they fit right in with a Fast Diet.Memorial Day franks & beans

1 dog per person {Hebrew National has a reduced fat hot dog at 100 calories each}                                                                                                                                                                      1/3 c baked beans [I use canned, low-fat beans if I can find them] HINT:  Freeze the remainder for another meal. If you want them again for a Fast meal, freeze in batches of 1/3 c, rather than the remains of the entire can.                                                                                   mustard and/or pickle relish                                                                                                                                SIDE DISHES, to total 85 to 105 calories, your choice:                                                                                                                                    >>2 oz zucchini, sliced diagonally and grilled                                    10 calories                                                                                                                                   >>one 2-oz egg, hard-boiled: cut in half, remove yolk, mash with 1/2 tsp yellow mustard  + salsa verde; spoon the mashed yolks back into the whites    2 halves = 75 calories        1/2 =  38                                                                                                                                                                  >>1/2 cup sliced/shredded cabbage + 1/4 cup grated carrot + 2 tsp made-with-olive-oil mayonnaise + 1 and 1/2 tsp cider vinegar                               3/4 cup = 50 calories        1/3 cup = 25           >>2 oz tomatoes, whole cherry tomatoes or slices                            10 calories                                          >>1 oz carrot sticks                                                                                       12 calories

Cook the dogs in a little frying pan with a bit of water. [Of course you could grill the dogs.] Remove the dogs, add a tad more water and cook the zucchini in the same pan. [You could grill the zucchini, too.] That way the zucchini have a little sausage taste to them. Heat the baked beans [nuke ’em], and prepare the other side dishes.                                                                                Fasting on a holiday just got easier. Having non-Fasters over for the cookout? Ask them to bring the side dishes [potato salad, green salad, but not chips & dip] and let your guests eat them.

Pizza-Pizza

~ 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.

Thinking of starting a diet but afraid of what you’ll have to give up? No more pizza! NO-O-O-O!  Here are two facts: 1) on the 5:2 diet, you can eat the foods you like 5 days a week, even pizza;  2) today’s recipes give you the tastes of pizza as breakfast and dinner.

Pizza ScrOmelette: 291 calories   8.8 g fat   1.7 g fiber   15.6 g protein   35.7 g carbs   250 mg Calcium    PB  GF    Your favorite flavors at breakfast – delicious.Pizza 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                                                              ¼ oz bell pepper                                                                                                                                                                                one 2” slice pepperoni                                                                                                                                         1/8 oz mozzerella cheese, grated                                                                                                                          1 Tbsp crushed tomatoes                                                                                                                                      1 oz applesauce or fresh apple                                                                                                                            5-6 oz fruit smoothie or pure apple cider                                                                                                  blackish coffee or blackish tea or lemon in hot water

Chop or dice the bell pepper and cook it in a pan spritzed with non-stick pan. Chop the pepperoni and stir it in with the cheese, tomatoes, and peppers. Whisk the eggs with salt and pepper. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the cheese mixture and scramble to your heart’s content or fold like an omelette. Brew your beverage, portion the fruit, and take the previously-made smoothie from ‘fridge. Truly a treat.

Pizza with Vegetable Topping:       300 calories    13.3 g fat      4 g fiber        14 g protein     19 g carbs       269 mg Calcium   PB    Another winner from the Fast Diet book. The pizza shells are either whole grain wraps or corn tortillas. BE CAREFUL about the calorie and fat content when shopping! I get Herdez 8″ whole wheat fajita style tortillas. Each has 170 cal and 5 gm protein. Each person gets ONE of these pizzas. OR you could get Olé brand 6″ corn tortillas. Each of those has 65 cal and each person gets THREE AND a HALF pizzas.Pizza

1 whole wheat/whole grain tortilla at 170-cal [per person]                                                                                         1-2 Tbsp tomato puree HINT: buy a can of puree and freeze in small portions                               1 oz mozzerella, grated                                                                                                                                                         ½ oz mushrooms, chopped or sliced                                                                                                                1 ½ oz red pepper, cooked and chopped                                                                                                                        1 oz spinach, steamed, squeezed and chopped                                                                                             1 Tbsp red onion, chopped                                                                                                                                   2-3 pinches Italian herb mix  + 1 pinch crushed red pepper flakes

Set the oven at 400° F. Place the tortilla on an ungreased baking sheet and put it in the oven for 2 minutes to warm and stiffen.  Put dollops of tomato purée on each tortilla and spread it around. Toss together mozzarella, mushrooms, red pepper, spinach, and onion. HINT: Sometimes I cook and chop all the veg and put them in a bag in the freezer to save time on a FAST day. Divide the mixture among the tortillas and sprinkle the seasonings on top.  Bake for 5-10 mins at 400° F.

Ingredients for next week: breakfast, single portion

1 two-oz eggs 1.5 two-oz eggs
pear Mushrooms, a few
Cooked asparagus [leftover from a prior meal, perhaps] Ham from roast or deli
Proscuitto ham, ½ slice or less ¼ of an Arnold Sandwich Thin, multi-grain [optional]
Grated Parmesan cheese raspberries
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

Hot dog: low fat, 100 calories 1.5 cups sauerkraut
1/3 cup baked beans 1 Dakin cob-smoked sausage
1 hardboiled egg + ½ tsp yellow mustard + salsa verde 1.5 cup raw collard greens
2” carrot + chopped cabbage + Hellman’s mayonnaise with olive oil + cider vinegar Caraway seeds + unsweetened applesauce
onion
Sparkling water Sparkling water

Triangular Treats

~ 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.

Geometry is my favorite branch of mathematics.  It was such a breath of fresh air to take that course in 9th grade and really understand what was going on!  You see, I have a ‘geometry brain‘ as opposed to an ‘algebra brain.’  Such things exist! Triangles were always easy, with their three angles adding up to 180° and their complimentary angles.  In honor of the line of thinking beloved of Pythagorias and Euclid, today’s food will be in the shape of triangles.  Whether or not it has to do with their 3-sidedness, they are delicious and fun to make.

Chinese Pancakes ‘Jian Bing’: 300 calories   6 g fat   3.5 g fiber   15 g protein   59 g carbs 202.7 mg Calcium  PB  GF – if you use GF flour   This delicious treat is a popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple is a nice foil to the salty-spicy food. HINT: this recipe makes 4 pancakes, of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.

jian-bing-w-granny-smith

1/3 cup all-purpose flour                                                                                                                                      1.5 Tbsp white whole wheat flour                                                                                                                       1 Tbsp semolina flour                                                                                                                                                     2 two-oz eggs                                                                                                                                                           ½ cup water                                                                                                                                                                    ¼ cup chopped scallions, white and green parts                                                                                   Kosher salt                                                                                                                                                                      2 tsp Srarcha sauce + 2 tsp low-sodium soy sauce                                                                                                           per person: 1 oz tart, crisp apple                                                                                                                              blackish coffee or blackish tea or lemon juice & hot water                                                                     5-6 oz fruit or green smoothie or natural apple cider

Whisk together the flours, water, and one egg until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon some of the egg on top and smear it around. Sprinkle with a small pinch of salt and one Tablespoon of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths, and plate. Use the paper towel to wipe the pan and repeat the cooking process until all the batter and scallions are gone. NB: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to a new day.

Ham & Cheese Crêpes, Street-Food Version: 272 calories   9 g fat   1.8 g fiber  21 g protein    25 g carbs      212 mg Calcium     NB: The photo shows a meal for 2 [TWO]. Or dinner today, lunch tomorrow.  This is the familiar street-vendor lunch in Paris, except that the food values will not break the bank on a Fast Day.  Very quick and easy to prepare if you had made the crêpe batter before and have it thawed out.  HINT: can be prepared in advance and rewarmed later.  Good for traveling or for a make-ahead.Ham & Cheese Crepes

2 crêpes, using batter recipe below**                                                                                                  2 oz sliced deli ham                                                                                                                                    1/2 oz deli sliced Swiss cheese                                                                                                                 1 wedge “Laughing Cow” [Vache Qui Rit] cheese at room temperature                                                      2 oz tomatoes

Spread the Laughing Cow cheese on one half of each crêpe. Lay the ham on the cheese side of each crêpe and top with the Swiss cheese slices.  Fold in half.  Heat a heavy skillet, adding maybe a spritz or 2 of non-stick spray.  Lay the folded crêpes on the hot skillet to heat one side, then flip to heat the other side. You want the cheese to get melty.  Fold each crêpe once more into tidy triangles, and push down on with the turner to flatten them.  Plate them with the tomatoes and voilà!

**Crêpe Batter, makes 15 6″ crepes                                                                                                      1 cup all-purpose flour           2/3 cup buckwheat flour                                                                      1 and 3/4 cup water           1/2 tsp salt            1 egg

Whisk the flours, salt, and water together.  Vigorously whisk in the egg.                                       Let batter sit at room temperature for 30+ mins or overnight in the ‘fridge.                           Heat a 6″ cast iron skillet. Add a spritz of non-stick spray,                                                                       then wipe with a paper towel.  Save the towel in case you need to spritz again.                      Pour 1/4 cup of batter into the hot pan, then quickly swirl the pan to spread the batter.  Cook until the sides curl up, then flip it over.                                                                          Remove from pan when it begins to brown.                                                                                   Cook as many as you need for this recipe,                                                                                     then maybe a few more for another meal this week.                                                                Freeze the remainder for the next time we need them.                                                                 HINT: fully-cooked crepes also freeze well in a zipper-lock bag.