Rolling Along

May 17, 2017April 19, 2018 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a total of less than 600 calories in the day. 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.

To continue our series of food of certain shapes, today everything is rolled. Are you rolling merrily along with your health plan? I hope so. I am currently hiking along Hadrian’s Wall in England, something I never dreamed I’d be doing at my age. [I always compare myself to my mother at the same age. She liked a good walk in the woods, but 84 miles in 8 days was a bit beyond her.] But after training for this, I think it is doable. Fitness and weight control with the Fasting Lifestyle. Wahoo!

Japanese Rolled Eggs: 290 calories 8.6 g fat 1.9 g fiber 36 g carbs 245 mg Calcium PB GF Number One Son prepared these for us as part of a larger Japanese breakfast, and they are amazing. I added the crab and leek, since today this is the main attraction. Japanese Rolled Eggs w: leek & crab, S-bs

1 ½ 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 2 Tbsp crab meat, frozen or fresh 2 Tbsp leek, finely sliced ½ Tbsp soy sauce ¼ tsp sugar 1.5 oz strawberries 5-6 oz green smoothie or fruit smoothie or natural apple cider blackish tea or blackish coffee or hot water with lemon

Spritz a non-stick pan with non-stick spray. Cook the crab and leek until you can smell the leek, but don’t brown it. Remove from pan and set aside. Beat the egg with the soy sauce and sugar, and divide into 2 parts. Spritz the pan again and reheat. Put half of the egg in the pan and swirl/tip the pan to spread it out into a rough round. Distribute the crab and leek all over the egg. When top of egg is set enough that it is still moist but won’t jiggle much, roll the egg into a roll from one side of the pan to the other and leave it there. Pour the remaining egg in the pan and cook until almost set. Roll the roll across the pan again to incorporate the newly-cooked egg. Outside of the egg should be a little brown due to the soy sauce. Prepare the beverages and fruit and enjoy your meal from Japan.

Beef Egg Rolls: per roll 136 cal 4.6 g. fat 9.4 g. protein 17.5 g. carb HINT: the recipe makes 5 [five] egg rolls. Eat 2 of these with the roasted broccoli for a fine meal today. Put the remainder in a zipper bag in the freezer: have one for lunch some day, the other 2 for another Fast Day.

2 oz lean beef steak OR lean pork tenderloin 1/2 Tbsp oyster sauce 1/2 tsp powdered ginger, or fresh, chopped 1 clove garlic 1/2 cup carrot, sliced 1/4” thick 1/2 cup sliced onion 1.5 cups cabbage, shredded 1 scallion, roughly chopped 5 egg roll wrappers 1 tsp oil 2 oz broccoli in large florets Sriracha sauce + soy sauce, together in a little dipping dish

Combine the beef, oyster sauce, garlic and ginger in a small bowl. In a heavy-bottomed pan or wok, stirfry the carrot, onion, and cabbage in ¼ cup water for 3 minutes. Add the beef with the marinade and cook until beef is done. Toss in the scallion and stir. Run the whole thing through a food processor to chop it coarsely. Following the directions on the wrapper package, fill and roll the egg-rolls. [if you end up with filling left-over, fill another wrapper and save for a lunch OR, if it is about ¼ cup, save it to make a ScrOmelette next week.] Turn the oven on to 375 degrees F. Warm the oil in a clean, flat-bottomed, oven-proof pan. Put the egg rolls and broccoli in the pan and roll them to coat with oil. Cook gently over warm heat until warm. Put the pan in the hot oven and bake until the egg rolls are getting crispy and the broccoli is tender-crisp. You will want to turn the rolls once while baking. Serve with the sauces for dipping.

Ingredients for next week’s meals. breakfast:

2 two-oz eggs	1.5 two-oz eggs
strawberries, fresh or frozen	Crushed tomatoes [1 Tbsp]
5 Tbsp flour + 1.5 Tbsp whole wheat flour + 1 Tbsp semolina	1 slice pepperoni bell pepper
3 scallions crisp, tart apple	mozzerella
Sriracha + soy sauce	Unsweetened applesauce
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:

3 buckwheat crepes: buckwheat flour, white flour, egg see recipe at “Holy Crêpes” on October 13, 2015	One 8” whole wheat tortilla: 170 calories or less
1 oz ham 3% fat	Tomato puree or crushed tomatoes
Jarlsberg cheese	mozzerella
3 Tbsp bechamel sauce without cheese: see recipe at “Hemispherical” Feb 22, 2017	Mushrooms red bell pepper
Tomato, fresh	Raw spinach onion
Sparkling water	Sparkling water

Square Meal

May 14, 2017June 25, 2017 ~ 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.

A number of years ago, when round hay bales were introduced, a student told me this joke: “Round bales were outlawed in Vermont! The cows couldn’t get a square meal.” That’s a knee-slapper. You can get a square meal this week with these menus. Both are easy to prepare and good to eat.

Buttermilk Baked Eggs: 293 cal 9.8 g fat 8.2 g fiber 15.2 g protein 39.7 g. carb 253 mg Calcium This recipe is from Marion Cunningham’s The Breakfast Book. All I added were the sides. Great book full of good recipes. Buttermilk Baked Egg w: S-b

1 slice 70-cal whole-grain bread one 2-oz egg 2 Tbsp buttermilk 1 oz [¼ c.] mixed berries, fresh or thawed OR 2 oz strawberries blackish coffee or blackish tea or lemon juice & hot water 5-6 oz fruit smoothie or natural apple cider

Cut out a hole from the middle of the bread using a 2” cookie cutter or juice glass. HINT: put the ‘hole’ in a sandwich bag in the freezer. Save for Dutch Breakfast later on. Toast the bread lightly. HINT: this step could be done the night before. Or cut and toast the bread weeks in advance and freeze. Lightly spray an oven-proof pan with cooking spray and put the toasted bread in it. Break the egg over the bread so that the yolk lands in the hole. Carefully spoon the buttermilk over the egg and bread. Season to taste. HINT: you could prep this far and refrigerate over night. Bake at 350 for 15 minutes. Meanwhile put the fruit in a small dish, brew your beverage, pour your fruit smoothie and you have a terrific breakfast!

Tuna Melt: 309 calories 14.5 g fat 2.9 g fiber 33.1 g protein 24.6 g carbs 300.5 mg Calcium PB GF – if using GF bread One of my favorite comfort foods. 1 slice 70-calorie multi-grain bread [I like Nature’s Own] 1/2 of a 5-0z can of water-pack tuna, drained 1 Tbsp onion, finely chopped 1 Tbsp celery, finely chopped 1 pinch celery seed + salt + pepper 1 and 1/2 tsp low fat or ‘made with olive oil’ commercial mayonnaise 1 slice Swiss cheese, the deli kind 1/2 cup baby spinach OR romaine lettuce, shredded 1 oz tomato, cubed 1/2 tsp lemon juice & 1/2 tsp olive oil & pinch of salt

Combine the tuna, onion, celery, celery seed, and mayo as you would for tuna salad. Toast the bread. Spread the tuna mixture over the bread and top it with the cheese. Toast or broil until cheese is melting. In a wide bowl, whisk the oil and lemon juice. Toss the lettuce and tomato with the dressing and relax while you dine.

Sunny Italy

May 10, 2017April 18, 2017 ~ me ~ Leave a comment

Last Spring, I went on a package tour of Italy to revisit some favorite places and to see some new sights. Major binge, you are thinking? A chance to depart from the Fasting Lifestyle and eat myself silly? Nope. I’ll show you how to eat from the hotel buffet, still maintain the 5:2 pattern, AND return home without gaining a pound. I’ll assume that you will be doing a lot of walking when you go on vacation, just as I did. That helps to mitigate the effects of the occasional gelato stand.

Fasting in Florence The breakfast buffet was tempting and since it was the same day after day, I could promise myself a treat tomorrow if I wanted it. On a Fast Day, I could choose hard-boiled egg, ham, cheese, fruit, blood orange juice, and even a cappuccino. [Without the fancy coffee, this is the breakfast that I call Dutch Breakfast [Nov 9, ’16] That breakfast gave me the fuel to tour all day and skip lunch.

The Dinner Buffet buffet dinner

The hotel or cruise ship buffet may be your down-fall unless you are strategic. Remember: this is a Fast Day. Tomorrow you can eat more liberally. Step one, eat a big salad with no dressing. Salt, pepper, lemon juice — those are fine but avoid the creamy or prepared dressings. Step two, half a plate of vegetables, the other half is meat or seafood. Those are sirloin tips and shrimp on my plate. Step three, don’t go back for seconds. Step four, avoid the dessert table and drink lots of water.

Ingredients for next week’s meals: breakfast

One slice whole-grain 70-calories bread	1.5 two-oz eggs
1 two-oz egg	2 Tbsp crab meat, canned or frozen
strawberries, fresh or frozen	Leek
buttermilk	Soy sauce sugar
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

1 slice whole-grain 70-calories bread	Cabbage carrot scallion
Onions celery celery seed	Soy sauce oyster sauce
5-0z can of water-packed tuna	Roast beef, 1.75 oz
Tomato lemon juice olive oil	Olive oil
1-oz slice or Swiss cheese or Gruyere	Ground ginger
Lettuce	Three 7” spring roll wrappers
Made with olive oil mayonnaise	asparagus
Sparkling water	Sparkling water

Another Sunny Day

May 7, 2017May 7, 2017 ~ me ~ Leave a comment

As we move toward Summer at 42 degrees North latitude, the sun is out longer and everyone is more cheerful. And active, too. Take advantage of your time to get some exercise. You don’t have to become a Gym Rat, just walk everyday. Then you’ll have more energy for more gardening, or spring cleaning, or your job, or your family. Go on: get out there!

Cottage Breakfast: 278 calories 3.8 g fat 4.8 g fiber 10.2 g protein 24 g carbs 181 mg Calcium PB If you have the griddlecakes made ahead of time [I keep some already made in the freezer], then this meal comes together in no time flat. Cottage Bfast w: Canadian Bacon

1 griddlecake [2 Tbsp batter from 10-grain muffins*] HINT: I prepared 8 griddlecakes from the Bob’s Red Mill 10-grain muffin batter, cooked them, and froze them. I made the rest into muffins to eat on Slow Days. ½ c. strawberries with a dollop of cottage cheese 1 slice Canadian bacon [‘back bacon’ to the non-USA readers] 5-6 oz fruit smoothie or green smoothie or natural apple cider blackish coffee, blackish tea, or lemon in hot water

Take one griddlecake from the freezer the night before and let it thaw. Cook the Canadian bacon in the microwave or warm it in a non-stick pan along with the griddlecake. Dish the berries, brew the hot beverage, pour the smoothie. What a sweet and easy meal.

*10-Grain Muffin Batter: 1 cup Bob’s Red Mill 10-grain hot cereal mix 1 and 1/4 cup buttermilk [combine cereal + milk and let sit while preparing other ingredients] 1/3 cup butter 7 Tbsp sugar 1 cup unbleached flour 1 tsp salt 1 tsp baking powder 1 tsp baking soda Cream the butter and sugar; mix in the egg. Add the dry ingredients and the cereal/milk mixture. Stir until just combined. Use 2 Tbsp batter for each griddlecake [use 4 Tbsp batter to make each muffin for Slow Days]

Egg-Tomato Gratin: 293 calories 10.4 g fat 5 g fiber 18 g protein 21 g carbs 226 mg Calcium PB GF Jacques Pepin, in his book Fast Food My Way, tells about this family recipe. HINT: The recipe serves two. Invite a friend or save for lunch. Tomato-Egg Casserole

3 hardboiled eggs, peeled and sliced or cut into 6 wedges 3 oz onions, sliced 2 tsp garlic, chopped 1 tsp dried thyme + 1 tsp salt + ½ tsp pepper 1/3 cup garbanzo beans, drained and rinsed 10 fluid oz of tomatoes, drained [save the juice] 1 oz Swiss cheese or Gruyère, grated 2 oz broccoli

Arrange the eggs on the bottom of a 3-cup baking dish. Cook the onions and garlic in some of the tomato juice, about 3 minutes. Add seasonings, tomatoes and the remaining juice. If tomatoes are in large chunks, crush with a fork. Bring to a boil, reduce heat, simmer covered for 4 minutes. Pour over the eggs and sprinkle with the cheese. Take 10 minutes at 400 degrees F., then broil 2-3 minutes to brown the top.

May the Force…

May 3, 2017March 17, 2020 ~ 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.

Tomorrow will be May The Fourth, which Star Wars Fans recognize as a day to celebrate since the words sound like “May the Force….be with you.” Yeah, it’s a stretch. Anyhow, since the only food you ever see anyone eat in the entire film series is the ghastly-looking blue smoothie which Aunt Beru prepares on Tatooine, I thought that today we should talk about smoothies.

Smoothie benefits: Fruit juice alone has lots of sugar. It is like drinking a soda-pop! But when you retain the fruit’s fiber, whether from fruit or vegetable, it changes the sugar’s effect on your body. Plus, the added fruit and/or vegetables give you a much-needed serving of the same. When drinking a green smoothie, by pureeing the greens, you are making them into their most digestible form. This means that all the micro-flora in your gut will thank you and that your lower intestines will be healthier and will work better.

BREAKFAST SMOOTHIES, TO DRINK INSTEAD OF JUICE *Fruited Green Smoothie: 77 calories 0.3 g fat 1.6 g fiber 1.7 g protein 31.3 g carb 30.7 mg Calcium PB GF HINT: this makes enough for three 6-oz servings, so it will save you time on the next 2 breakfasts. In the photo, the green smoothie is served with Tostada.

2 cups mixed greens – spinach, romaine, lettuce, chard – roughly chopped 2 oz banana, sliced 2 oz berries ½ apple or pear 12 oz tomato juice [such as Knudsen’s organic] 10 ice cubes

Put the fruit and greens in the blender and swirl it together on ”high” just long enough to break down the fruit and greens. Set blender to “low,” add the juice and ice cubes. Process until smooth. Put what you don’t drink today into a jar in the ‘fridge. Next time you use it, shake it well. If you think it has become too thick, feel free to thin it with water or OJ.

*M&Ms Fruit Smoothie: 80 calories 0.4 g fat 3.5 g fiber 4.2 g protein 16.2 g carb 131 mg Calcium This recipe is from the Fast Diet book, further quantified by me. PB GF HINT: this makes enough for 2 servings, so reserve the rest for another breakfast which will save you time.

6” of banana [3.0 oz] ½ cup plain, non-fat yogurt 2 oz fruit[either ½ cup mixed berries or 7 one-inch strawberries] 8-10 ice cubes Blend at low speed at first to break up the fruit, then at higher speed to blend. HINT: I make up ‘kits’ in advance. Into a freezer-safe container, I place all the ingredients except the ice cubes and freeze it days to weeks in advance. The night before a Fast Day, the Smoothie Kit comes out to thaw on the counter overnight. Much simpler. Kits shown in photo above.

*Fruit Smoothie, chez nous: 88 calories 0 g fat 0.8 g fiber 1.5 g protein 21.2 g carbs 15.2 mg Calcium PB GF HINT: enough for 4 [four] 5-6 oz servings 2 oz banana 2 oz fruit [all one variety or mixed; we like raspberries, strawberries, black currants, blueberries] 20 oz [2.5 cups] orange juice HINT: I make the fruits up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw. Another time-saver! Put the fruit in the blender with 4 0z of the orange juice. Run it on “High” to break up the fruit and make it all smooth. Switch setting to “Low” and add the remaining juice. Run blender to combine the liquids. Save the rest in a jar for other mornings.

*Fruit Smoothie w/ greens, ME: 74 calories 0.1 g fat 1.0 g fiber 0.5 g protein 16.5 g carbs 29.4 mg Calcium PB GF This is the smoothie that we have used for years, and then I added some spinach, so it is a synthesis of the 2 previous smoothies. HINT: this makes enough for several breakfasts, so make it once and use it often. A real time-saver.

2 oz banana 2 oz berries [black currants, strawberries, blueberries, red or black raspberries, blackberries – any combo] HINT: I make these up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw. Another time-saver! 1 cup raw spinach or Swiss chard or kale or beet greens 1 and 1/2 cups orange juice or natural apple cider 1 cup tomato juice

Toss the fruit and greens into the blender. Add 1/2 cup orange juice. Process on high to blend the fruits and puree the leaves. Turn down to lowest setting and add the remaining juice. Process until smooth. Keep the setting on ‘low’ at this point, unless you like your smoothie with a huge head of foam!

MEAL-SIZED SMOOTHIES Banana Tofu Smoothie: 1.25 cups fat-free milk ½ cup firm tofu 6” banana 2 Tbsp sugar 4 ice cubes Put everything in the blender and wizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth. Cocoa-Banana version: add 2 Tbsp cocoa to above recipe.

*Strawberry Tofu Smoothie: Half Batch = 199 calories 3.4 g fat 3.7 g fiber 14.2 g protein 26 g carbs 360 mg Calcium 1.5 Batch= 300 calories 5.1 g fat 5.5 g fiber 21.3 g protein 39 g carbs 540 mg Calcium PB GF HINT: Makes 2 portions as part of a meal. Or one meal serving with 1/2 cup or so left over. To serve as a full meal, measure out 3/4 of the batch. I used to take this to work as part of lunch. 2 oz banana ½ c plain, fat free yogurt ½ cup sliced strawberries 2 Tbsp sugar 2.8 oz soft tofu, which is 1/5 of a package

Put everything in the blender and wizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth. If you want to, add another ½ cup of yogurt, or skimmed milk which will add more volume and bring the calorie count to 259. Then you might use it as an entire meal. Dust the top with freshly-grated nutmeg.

Ingredients for next week: breakfast

One ‘pan muffin’ [see ..Not by Bread.. II-7-’18] Bob’s Red Mill 10-grain cereal	Advice about Fasting while traveling.
1 Applegate chicken sausage	[choose your own breakfast from archives]
Raspberries, fresh or frozen
Whatever you need for your hot beverage	Whatever you need for your smoothie
Whatever you need for your smoothie	Whatever you need for your hot beverage

dinner

Hardboiled eggs [3 for two people; 1.5 for one]	Advice on coping with a dinner buffet while on the Fast diet
Onions garlic	[choose your own dinner from archives]
Garbanzo beans
Tomatoes, fresh or 1 can diced [some will be left over]
Swiss cheese or Gruyere
Sparkling water	Sparkling water

My Thai

April 26, 2017April 11, 2017 ~ 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.

If you are now thinking of fruity drinks with paper parasols, then stop it right now. For the Faster, that would be ‘Tomorrow Food’ — the sort of thing you might dream about on a Fast Day, but can put off enjoying until tomorrow. Our real topic is the Thai food which is very much a part of the repertoire of our Son v.2.0. The flavors are so bold and complex that they are a wonderful change of pace every time he cooks for us. With a little rearranging, these tastes are perfect for the Faster, since flavor makes up for lack of calories.

Thai ScrOmelette: 279 calories 8.5 g fat 2.1 g fiber 16 g protein 36 g carbs 249 mg Calcium PB GF When our younger son prepared a marvelous Thai fried rice dinner for us, we were bowled- over with its flavors. Here are the same flavors, without the white rice. Still marvelous. Thai 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 three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week. 1 clove garlic, chopped 3 Tbsp scallions, sliced 2 Tbsp cooked, chopped spinach [about ½ oz] ½ tsp Thai fish sauce ¼ tsp Thai hot chili sauce big pinch dried basil 1.5 oz melon OR applesauce, unsweetened blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Combine the garlic, scallions, spinach, the 2 sauces, and basil. Spritz a fry pan with olive oil or non-stick spray and stir the vegetables until they are soft. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. Cook until done to your liking. Plate with the fruit and enjoy with the beverages.

Pork Pad Thai: 265 calories 7.3 g fat 4.7 g fiber 20 g protein 28 g carbs 94.4 mg Calcium GF This is our son’s recipe, with a few tweeks by me to make it fit our calorie requirements. HINT: This makes enough for 2 [two] servings. Share with a friend or pack it up for a later lunch or dinner.

1 oz asian noodles [I used buckwheat soba noodles for the added fiber] ½ tsp oil + 2-3 Tbsp water ½ cup onion, chopped 2 cloves garlic, chopped 2 cups sliced cabbage 1 cup mung beans or chopped celery 2 oz scallions [about 3], slice in 1” pieces 3 oz lean pork, cooked or raw, sliced into thin pieces about 1” square 6 oz sugar snap peas, cut in half cross-wise one 2-oz egg 2 Tbsp Thai fish sauce pinch hot pepper flakes 1 tsp sugar

Heat a wok or large cast iron pan. Stirfry all the vegetables in the oil and 3 Tbsp water for 3 minutes, adding more water if the vegetables ever stop sizzling in the pan. Boil the noodles according to package directions, drain, rinse, and set aside. If using raw meat, add to cooking vegetables after 2 minutes. Add the raw egg to the pan of vegetables and scramble it in. If using cooked pork, add it with the noodles to the wok and stir over the heat to combine and to warm the new additions. Mix well as you add the fish sauce, the sugar, and red pepper flakes. Pass the Sriracha for added kick.

Ingredients for next week: breakfast

1 two-oz egg	Smoothie ingredients: berries, bananas, OJ
Crushed tomatoes	OR apples, leafy greens, tomato juice
Artichokes, frozen or jarred	OR plain yogurt, strawberries, banana
Curry powder ricotta cheese
Unsweetened applesauce
Whatever you need for your hot beverage
Whatever you need for your smoothie	Whatever you need for your hot beverage

dinner

6 felafel patties	Full meal smoothies: tofu, plain fat-free yogurt,
Fresh tomato	Strawberries, banana, [cocoa powder]
yellow or orange bell pepper
Red onion lemon juice
Sparkling water	Sparkling water

Happy To Be Here

April 23, 2017April 12, 2017 ~ me ~ Leave a comment

Spring has arrived and flower buds are opening, aren’t you happy? If you are, that’s a good thing because a cheerful outlook promotes good physical health. If you are unhappy because of your weight or how you feel about your body, then the Fast Diet/5:2 diet/ Intermittent Fasting diet could be what you need. Did you know that what you eat can affect the health of your brain? Read the attached article and as you do, note the similarities between the foods recommended for good brain health and those we eat on Fast Days. Food for thought. http://www.miamiherald.com/news/nation-world/national/article127009359.html

Felafel Bake: 274 calories 6.6 g fat 3.1 g fiber 15.2 g protein 40 g carbs 198 mg Calcium PB GF Here we use 1 of the felafel patties which we prepared and froze earlier. Great time-saver! Amazing in eggs! Felafel Bake w: blueberries

1 two-oz egg one felafel patty, thawed [see Lenten Fasting, 1 Mar 2017] 1 Tbsp tomato puree or crushed tomatoes ¼ c blueberries blackish coffee, blackish tea, or lemon in hot water 5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Whisk together the felafel and the tomato until well blended. Whisk the egg into the felafel and turn into the ramekin. Bake about 15 minutes while you portion the berries and prepare the beverages. What a simple, delicious breakfast.

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 Another wonderful way to enjoy these best of bivalves. Mussels Marinara

One pound fresh mussels, shells rinsed and any of the black byssal fibers pulled off garlic + thyme + parsley 1/4 cup mussel broth ½ cup marinara sauce ½ tsp basil, dried or 1 tsp fresh 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 at which point all the shells should be open. Take off the heat and drain, retaining 1/4-1/2 cup mussel liquid in the pan. Stir together the ¼ cup mussel broth and the marinara, along with the basil 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.

Green Eggs and Lamb

April 19, 2017April 11, 2017 ~ me ~ Leave a comment

Left-overs are a real boon to the cook and the Faster: they make lots of yummy other meals, some of which we can enjoy on a Fast Day. You might have some ham left from Easter or lamb from Passover, and here are easy ways to recycle them.

Green Eggs & Ham: 295 calories 8.8 g fat 16 g protein 25 g carb GF My husband always prepares these on the Thursday after Easter, when there is still ham from the roast and the chives are just beginning to come up. Green Eggs and Ham w: melon

Three 2-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 1 oz. ground or chopped ham 1 green onion, chopped white and green parts or use fresh chives 1.5 oz cantaloupe or ½ cup berries blackish coffee or tea or lemon with hot water 5-6 oz fruit smoothie or natural apple cider

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

Shepherd’s Pie with Lamb: 276 calories 12.3 g fat 2.1 g fiber 21.6 g protein 21.6 g carbs 52.8 mg Calcium GF The addition of mashed cauliflower is a great trick to lessen the carb count of mashed potatoes. Some people like to do this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.

1 cup roast lamb, ground or minced 1 two-oz egg, separated ½ cup mashed potatoes 2.8 oz [½ cup] mashed cauliflower ½ cup lamb gravy, as fat free as you can make it 3 oz peas

Add the egg yolk and gravy to the roast lamb, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the lamb mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot. Cook the peas and plate the meal. Delicious way around leftover lamb.

Ingredients for next week: breakfast

1 two-oz egg	1.5 two-oz eggs
1 felafel patty from March 1, 2017	Scallion garlic
¼ cup blueberries	1.5 oz spinach Frozen or fresh
Tomato puree	Thai hot chile sauce Thai fish sauce
	1 oz apple sauce or melon
Whatever you need for your hot beverage	Whatever you need for your smoothie
Whatever you need for your smoothie	Whatever you need for your hot beverage

dinner

1 pound mussels	A slice or 2 roast pork
Marinara sauce [made with some of the tomato puree from breakfast]	Mung beans or celery
Parmesan cheese, garlic, basil	Sugar snap peas
Lettuce, Dijon mustard, olive oil	Onions, garlic, cabbage, scallions
	One 2-oz egg Thai fish sauce
Sparkling water	Sparkling water

Eimaischen

April 16, 2017April 2, 2018 ~ me ~ Leave a comment

How this Fasting Diet works: Eat these meals, and only these meals, tomorrow. Read the blog on Wednesday to see what we’ll eat on Thursday. The rest of the week, eat what you like, but sensibly. If you are like me, you will see results. You may be interested to read what US News and World Report said about the Fast Diet: http://health.usnews.com/best-diet/fast-diet

Tomorrow in Luxembourg, they will celebrate the Feast of Emmaus or Éimaischen. This involves a street fair with food and art and the air is loud with the sounds of “bird-calls.” For the Luxembourgers, this fair began centuries ago as a potters’ trade show on Easter Monday. One of the best-loved items for sale are fist-sized, bird-shaped clay whistles which represent the Resurrection. Tables are full of the colorful little birds and their sellers vie with each other to make the most melodious sounds. Our foods today evoke memories of a Spring day in lovely Luxembourg: Easter ham and eggs for breakfast, and an international dish involving little fried fish which are popular there.

Holiday-After Breakfast: 282 calories 6.3 g fat 2.3 g fiber 16 g. protein 37.7 g carb 216.7 mg Calcium This is a simple breakfast for the day after a holiday, using a few left-overs from the dinner table or freezer. Easter Breakfast

1 two-oz egg, hardboiled ¾ oz ham OR beef OR turkey OR one Applegate sausage ¼ cup Yorkshire Pudding* batter with added herbs. HINT: If you made some before and you put some in the freezer, great. Add a pinch of thyme and a pinch of basil. see ..Not by Bread.. from Feb. 7, ’18 for the recipe 2 oz pineapple OR ¼ cup mixed berries + pinch of chopped mint leaves 5-6 oz fruit smoothie or natural apple cider blackish coffee or tea or lemon in hot water

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

*The Yorkshire Pudd recipe is from the King Arthur Flour 200^th Anniversary Cookbook. HINT: make the batter the night before to save time in the morning.

Meze Meal with Smelts: 297 calories 5.8 g fat 6 g fiber 21.5 g protein 22 g carb 174 mg Calcium PB GF ‘Meze’ is the Greek equivalent of Spanish Tapas. This meal features many small servings of common food items, which make it easy to prepare. There are lots of good recipes in the book Meze by Rosemary Barron. HINT: The photo shows enough for 2 portions, but the amounts given below are for ONE serving. Meze w: smelts for TWO

1/4 cup white beans ½ Tbsp capers 1/2 oz marinated mushrooms 2.5 oz tomato, cubed OR cherry tomatoes cut in half generous pinch Greek oregano 2 oz cleaned smelts, fins cut off, backbone removed, cut in half along the backbone 1 oz mozzerella cheese [or use feta, same amount] 1 ½ oz lemon-marinated carrots marinade: 1 tsp olive oil + 1 tsp lemon juice + pinch of granulated garlic + pinch oregano

Attend to the smelts by cooking them in a non-stick or well-seasoned frying pan spritzed with non-stick spray. ‘Fry’ until crispy. Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano. Slice the carrots into small logs or coins and cook until tender. Drain and combine with the marinade in a small jar with a lid. Shake well, remove the lid and let the carrots cool in the marinade. Drain the marinade from the jar and pour it over the smelts. Plate the ingredients to please the eye.

Passover Fasting

April 12, 2017June 25, 2017 ~ me ~ Leave a comment

Fasting has been a religious practice for millennia. One of the oldest, best-recorded Fasts is that of Passover. Marking the seven days of plagues rained down on the Empire of Egypt by Moses, the Fast was in preparation for the Israelites’ imminent escape from Egypt to get to their Promised Land. In honor of the Passover Fast, some menu suggestions for today.

Leek & Smoked Salmon ScrOmelette: 290 calories 9 g fat 1.7 g fiber 15.6 g protein 34 g carbs 226.4 mg Calcium PB GF This classic flavor combination makes for a superb breakfast.

1 ½ 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. ½ oz smoked salmon ½ oz leeks, sliced thinly dill + salt + pepper to taste 1 tsp light sour cream [optional] 1.5 oz strawberries blackish coffee or blackish tea or lemon in hot water 5-6 oz green or fruit smoothie

Spritz a hot saute pan with non-stick spray, add a tablespoon of water, and stir in the leeks. When they have softened, add the salmon to warm it. Whisk the eggs with the seasonings and sour cream. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Seder Salad 261 calories 14.8 g fat 2.8 g fiber 20.8 g protein 26 g carbs 85 mg Calcium GF All the elements of a Seder meal in one bowl. Especially easy if a previous dinner involved a leg of lamb. Save a few slices to make this salad. This meal is great for sharing with a guest: doubles well. Seder Salad

1 cup salad greens 1 Tbsp fresh parsley 3 Tbsp celery, diced 1.5 oz apple, cubed 2 oz cooked lamb, from the leg or other lean cut 4 walnut halves 1 hardboiled egg 1.5 tsp horseradish dressing** Sprinkle of Strawberry slices

Chop the walnut into large pieces and toast in a dry skillet until fragrant. Cut egg into wedges; slice the lamb and celery; cube the apples. Toss the greens, celery, apples, and parsley with the dressing and arrange other ingredients to suit the eye.

**horseradish dressing: 1 Tbsp mayonnaise made with olive oil 1 and ½ tsp prepared [purchased in a jar] horseradish 1 Tbsp buttermilk 1 and ½ tsp lemon juice Whisk all ingredients together. Save unused portion for some other salad

Ingredients for next week: breakfast, serving for one person

1 two-oz egg, hardboiled	1.5 two-oz eggs
Roast ham	Lots of chives or scallion
Mixed fruit : strawberries & blueberries	Roast ham
Mini herb popovers: 1 egg, 1 cup flour, ½ c skim milk
	1 oz Granny Smith apple or mixed fruit
Whatever you need for your hot beverage	Whatever you need for your smoothie
Whatever you need for your smoothie	Whatever you need for your hot beverage

dinner, for one-person serving

4 oz smelts,	1 cup chopped roast lamb Lamb gravy
Roasted red pepper mozzerella	½ cup mashed potatoes
Tomato whole green beans	½ cup mashed cauliflower
Marinated mushrooms garbanzos	onions
Black olives	Salad greens
Sparkling water	Sparkling water

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

Eating well with creative recipes while following the Fast Diet

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Passover Fasting

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