Rodeo

October 15, 2017October 21, 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. As you read this article, please note that several of the recommended foods are on today’s menu: http://www.cheatsheet.com/health-fitness/best-foods-for-weight-loss.html/?a=viewall

On October 16, 1942, the ballet Rodeo with music by Aaron Copland and choreography by Agnes deMille debuted. The idea of a ballet based on cowboy tunes and the story of a tomboy cowgirl should have been shocking, but it became one of deMille’s best-loved roles and a work with endearing music. In honor of this debut, I will debut two recipes on that theme: the “Rounds” of breakfast to evoke a cowboy’s round-up experience; and a dinner named after Pancho Villa: legendary freedom-fighter/bandito who’s exploits extended over the border from Mexico to the US. To be light on your feet, stay with the Fasting Lifestyle today and continue to work toward a slimmer you.

Rounds, with Pan Muffin: 272 calories 3.3 g fat 2.5 g fiber 11 g protein 49 g carbs 206 mg Calcium PB All the foods in this meal are round, hence the name. Easiest way to prepare this is with Canadian bacon [back bacon to readers in Canada or the UK], although the ham patty is yummy. Make the pan muffin days in advance or combine the ingedients the night before for simplicity in the morning. Rounds w: pan muffin

One ham patty ** or 1 slice Canadian Bacon [back bacon to Canadians] one pan muffin++ 2 oz apple slices OR 2 0z applesauce blackish coffee or blackish tea or lemon in hot water 5-6 oz fruit smoothie, green smoothie or natural apple cider

HINT: For easiest breakfast preparation, form the ham patties the night before and also mix and cook the pan muffin recipe the night before. Freeze remaining batter or save for muffins tomorrow. Brew the hot beverage and blend the smoothie. Slice the apple and plate it. Cook the ham patty or Canadian Bacon. Warm the previously-cooked pan muffin. Done!

**Ham patty: 1.5 oz lean ham, chopped ¼ cup low-fat cottage cheese, drained 1 egg white [1.5 Tbsp] ¾ oz whole-grain 70-calorie bread sage, salt, pepper Combine and let sit for about 30 minutes to moisten all ingredients. Portion out using a 2 Tbsp coffee measure. Makes 5 patties. Cook in a medium-hot pan spritzed with oil until firm. Freeze or store in ‘fridge, if using soon.

++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 pan muffin [use 4 Tbsp batter to make delicious standard muffins for Slow Days]

Eggs Pancho Villa: 293 calories 7.3 g fat 4.1 g fiber 14 g protein 32 g carbs 202 mg Calcium PB GF From La Cuisine magazine comes another eggs-for-dinner meal. TIP: doubles easily. Hearty, delicious, easy.

½ cup red OR white OR black beans, canned, drained, rinsed ¼ cup chopped onions 1 clove garlic, chopped or pressed 1/3 cup crushed tomatoes ground cumin 1 two-oz egg ¼ oz Swiss cheese, grated

Cook the onions and garlic in the tomatoes until they are soft. [HINT: this could be done in the microwave] Add some water if the tomatoes get too thick. Stir in the beans and the cumin. Turn into an oven-proof dish wider than a ramekin. Poach the egg briefly and put it on the beans/tomatoes. Top with grated cheese and bake at 400 degrees F. for 3 minutes.

Roma & Parma

October 11, 2017October 10, 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.

Summer vacation is over and everyone is back to school or back to work. So let’s take a little holiday to Italy, shall we? We’ll have breakfast in Roma, the Eternal City, enjoying the racy stories of how ‘women of the evening’ developed the combination of ingredients dubbed ‘Puttanesca Sauce.’ Then we’ll dash up to Parma, known for its famous cheese, to dine on that city’s best-known dish. And despite this wealth of flavor, we are still able to stay within our Fasting guidelines. Fantastico!

Puttanesca ScrOmelette: 288 calories 8.5 g fat 1.7 g fiber 15 g protein 37.5 g carbs 225 mg Calcium PB GF Yup. “Puttanesca” means ‘street-walker.’ This breakfast is based on the flavors of the iconic Roman pasta dish. If you ever make a dinner with that sauce, save some out to season this breakfast. puttenesca-scromelette

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 1 Tbsp marinara sauce + 1.5 tsp marinated mushrooms + 1 tsp capers, drained + 1 black olives, chopped OR 1.5 Tbsp puttenesca sauce from your recipe or from a jar 1/2 a clementine OR 1 oz blueberries 5 oz fruit smoothie or green smoothie blackish coffee or blackish tea or lemon in hot water

Whisk the sauce into the eggs and scramble or cook as a rolled omelette. Enjoy with the hot beverage, smoothie, and fruit

Chicken Parmesan: 238 calories 2.6 g fat 4.7 g fiber 31 g protein 11.4 g carbs 242.5 mg Calcium PG GF – if using GF bread At last! The restaurant classic made suitable for Fasters. And it is delicious. Chicken Parmesan w: salad

3 and ½ oz raw chicken breast meat, boneless, skinless 1 Tbsp Parmesan cheese, grated ¼ oz whole-grain breadcrumbs, fresh not dried 1 Tbsp milk ¼ cup marinara sauce, homemade or from a jar ¾ oz mozzerella, grated 2 Tbsp low-fat cottage cheese 1 cup baby greens + ½ oz grated carrots + ½ tsp olive oil + ½ tsp red wine vinegar

Heat the toaster oven to 350º F. Spritz an oven-proof pan with non-stick spray or olive oil. Pour the milk onto a small plate. On another plate combine the Parmesan and bread crumbs with salt and pepper. Cream the two cheeses together until well-combined. Dip the chicken in the milk on both sides. Dredge the chicken in the crumb/cheese mixture to coat it completely. Place on the oven-proof pan and spray with olive oil. Bake the chicken about 10 minutes, until golden. Top the chicken with the marinara sauce, then mound the cheese over it. Broil for 5 minutes until the cheese is melty and starting to brown. Prepare the salad ingredients and toss with dressing. Light the candle stuck in the wine bottle for atmosphere.

Ingredients for next week: breakfast, single portion

1 pan muffin[“Remember When” Dec. 11, 2016]	1.5 two-oz eggs
1 ham patty: lean ham, cottage cheese, egg white, 70-cal whole-grain bread, sage	smoked salmon
apple	leeks
	dill weed
	light sour cream [optional]
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 two-oz egg	Mediterranean Vegetables [see Sidekicks II, 4 Oct 2017]
white beans, canned	chicken breast
crushed tomatoes	polenta [see Sidekicks II, 4 Oct 2017]
onion + garlic + cumin
Swiss cheese

Sparkling water	Sparkling water

Salmon

October 8, 2017June 10, 2022 ~ 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. Welcome to Donald, oyes, and Liz who are now Following.

Salmon is one of the most perfect foods for Fasters: high in protein; high in Omega3; low in calories; readily available in most locations; and it even has Calcium. Although we wouldn’t want to eat too much of a good thing, today’s menus feature smoked salmon at breakfast and fresh salmon at dinner. Eat these both in one day if you are a true affectionado/a of these anadromous fish, or split it up to enjoy Salmo salar [Atlantic salmon] at breakfast one day, and Oncorhynchus nerka or Oncorhynchus kisutch [Sockeye or Coho salmon] at dinner another day.

Leek & Salmon Bake: 270 calories 7 g fat 3 g fiber 15 g protein 36.4 g carbs 225.6 mg Calcium PB GF Simply delicious.

One 2-oz egg ½ oz smoked salmon 1/3 oz leek, sliced thinly 1 tsp low-fat sour cream OR plain Greek Yogurt dill weed to taste + dash lemon juice 1 yellow plum OR ¼ cup blueberries 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

Spritz an oven-proof ramekin [for 2 people, Dear Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish. Cook in microwave for 30 seconds at high heat to soften the leek. Add leek and salmon to the ramekin. Whisk the egg with the sour cream, dill, lemon juice, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages and dish the berries. Have a wonderful breakfast and a wonderful day.

Cucumber Boats with Salmon: 258 calories 12.4 g fat 3 g fiber 20.4 g protein 19 g carbs 162 mg Calcium PB GF So easy for the summer or anytime you crave the delicious taste of salmon.

Cucumber Boat w: salmon and 3-bean salad

2 3/4 oz cooked salmon one 3.5 oz cucumber cut in half of which you will use only one half for this meal 1/2 Tbsp watercress sauce [see Different, posted 27 Sept, 2017] 1 tsp Dijon mustard 1/8 oz leek ½ cup 4-bean salad [see Sidekicks I, posted 17 Sept, 2017]

Slice the leek and blanch in a little water in the microwave. In a bowl, break up the salmon and combine with the sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out the seeds with a melon-baller. Save the other half of the cucumber for another use. Mound the salmon into the cucumber boat and plate with the 4-bean salad.

October

October 1, 2017September 30, 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. This might interest you: feel free to skip/ignore #13 https://www.yahoo.com/health/15-morning-mistakes-wreck-metabolism-150430034.html

Welcome to KoolKosher.

O-M-G Bake: 282 calories 7.7 g fat 2.8 g fiber 14 g protein 38 g carbs 271 mg Calcium PB GF Think: Oh My Goodness! Or: Olive/Mushroom/Gouda! What Flavor! O-M-C Bake w: applesauce

1 two-oz egg 1 black, oil-cured olive ½ oz raw mushroom, chopped ¼ oz Gouda cheese, grated 2 oz applesauce nearly black coffee or tea or lemon in hot water 6 oz green or fruit smoothie or natural apple cider

First set the toaster oven to 350 degreese F. My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Pit and chop the olive. Put the olive and mushroom in the ramekin. Whisk the egg with the cheese 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. Dish up the applesauce and pour the beverages. Delicious.

Clam-Stuffed Mushrooms: 205 calories 6.4 g fat 4.3 g fiber 18.4 g protein 20.2 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 5 oz mushroom caps [four 2-3” mushrooms] ½ cup clam stuffing from Stuffed Clams ** 2 oz tomatoes ½ oz SnapPea Crisps

**Stuffed Clam Stuffing: 1/2 c [2 oz] clams, diced ½ slice 70-cal bread, diced 2 1/2 oz [½ medium] tomato, diced 1 oz red bell pepper 1 ½ turkey meatballs, diced 1 ½ Tbsp plain non-fat yogurt garlic powder, thyme, salt, pepper This makes enough to serve 2 [two] for one stuffed clam dinner. Or serve one person and have stuffing left over for stuffed mushrooms.

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 large 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.

Taste of Fall

September 24, 2017September 22, 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. Have you read this? Amazing how it mirrors what Fasters eat. Hmmmm… do I see a connection? https://www.yahoo.com/style/eating-want-lose-weight-093400700.html

Apple-Bacon Bake: 270 calories 6.3 g fat 3.5 g fiber 14 g protein 37 g carbs 220.5 mg Calcium PB GF What a perfect taste of Autumn. Bacon:Apple Bake w: S-b&Pear

1 two-oz egg ¾ oz apple, peeled, cored, sliced thinly 1/8 oz bacon, diced 1 Tbsp ricotta cheese, drained if too liquid 1 tsp Parmesan cheese ¼ tsp prepared mustard sage + salt + pepper to taste ¾ oz pear OR 1/4 cup pear and strawberry compote 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. In a saute pan, cook the bacon until done. Drain the fat from the pan and blot the bacon in paper towel. In the same pan, saute the apple until softened. Put apple and bacon in the ramekin. Whisk the egg, ricotta, Parmesan, mustard, and seasonings together and pour into the ramekin. Bake for 12-15 minutes. Prepare the beverages and the pear. How pleasant.

Fish Roasted with Vegetables: 234 calories 6.2 g fat 4.8 g fiber 29 g protein 16 g carbs 180.3 mg Calcium PB GF Delicious one-pan meal. AND it is low in calories and fat.

4 0z pollock or other white fish ½ slice bacon, sliced medium to thick 2 oz carrots in 1/2” chunks 2 oz Brussel sprouts cut in half 2 oz cauliflower florets, cut in half 3 oz cherry tomatoes, cut in half 1 Tbsp Parmesan cheese

Set the oven at 450 degrees F. Cook the bacon in an oven-proof pan, such as cast iron. Remove the bacon, chop it and set aside. Put the prepared vegetables in the pan and toss to coat with the bacon fat. Salt and pepper to taste. Roast for 10 minutes. Remove the vegetables in their pan from the oven. If you think they will need more than 10 minutes more of cooking, put them back in for 2-3 minutes. They will not be cooked through at this point. Turn oven down to 400 degrees F. Make room in the pan for the fish so that it is sitting on the hot pan. Salt and pepper the fish. Return the pan to the oven and bake 5-10 minutes more, depending on the thickness of the fish. Sprinkle the entire contents of the pan with Parmesan cheese and bacon.

K.I.S.S.

September 13, 2017March 28, 2022 ~ me ~ Leave a comment

This is not an homage to a band wearing crazy make-up, but a return to the adage “Keep It Simple, Stupid.” While some would bristle at the implication of being called an imbecile, I am aware that oft-times my recipes can get rather involved and complicated. If you don’t care for cooking or you don’t have time, a long-winded recipe can be daunting. In these early weeks of back to school, when getting into new schedules is anxiety-producing, I propose the most simple of menus. Originally created for our friend Lillian, these should find a place in your menu rotation any time you need to Keep It Simple.

Breakfast – 125 cal 1 two-oz hardboiled egg + 1 oz ham, 3% fat + ½ cup strawberries + lemon in hot water or black coffee or black tea

Lunch – Minestrone Soup: 1 cup = 145.5 calories 3 g fat 5 g fiber 8 g protein 27 g carbs 86.4 mg Calcium This recipe can be doubled easily. A fine dinner soup for a hot Summer day. Prepare in the cool of the morning so it can be served in the evening. PB GF [if you use GF pasta]

1 tsp olive oil 1 cup onion, chopped 2/3 cup carrot, chopped ½ cup celery, chopped 2 cloves garlic, chopped 3 slices pepperoni, chopped	Prepare all these ingredients and put into a sauce pan together. Cook over medium heat until onions begin to wilt.
½ cup sweet potato, cubed ½ cup zucchini, diced ½ cup mushrooms, chopped 2 cups crushed tomatoes ¾ cup small white beans, canned lots of sage and rosemary, chopped 1 cup water 2 cups chicken broth/stock	Prepare the vegetables as described. Drain and rinse the canned beans. Add these to the pan, along with the water and broth. Cook at a simmer for about 20 minutes. NB: low sodium broth is preferred
1 oz pasta, whole wheat is preferred to boost fiber [orzo/ dinetelli/broken spaghetti]	Add the pasta and cook until it is soft, 5-6 minutes.
2 tsp Parmesan cheese, grated salt and pepper to taste	Add remaining seasonings and adjust to taste. TIP: Soup is always improved by letting it sit for several hours before reheating and serving hot.

HINT: One serving is one cup, but you could go to 1¼ cups each. This recipe made 4 cups for me – multiple meals from one prep!

Dinner – 80 calories 2 oz chicken or turkey + 2 oz green beans

Ingredients for next week: breakfast, single portion for Monday………………..for Thursday

Next week, I will give recipes for side-dishes and oft-used combinations	1.5 two-oz eggs
	bell pepper
	celery
	onion
	Tabasco sauce + cajun seasoning
	Whatever you need for your hot beverage
	Whatever you need for your smoothie

Dinner, single portion for Monday……………………………………….for Thursday:

	1.75 cups cooked brown rice
	Celery + bell pepper
	Onion + garlic
	Crushed tomato
	1.75 cups red beans, canned
	Green beans or green peas
Sparkling water	Sparkling water

50th

September 10, 2017April 27, 2018 ~ me ~ Leave a comment

I’ve been spending the weekend celebrating my 50th high school reunion. Go Thundering Herd!! [yes, that was the school mascot and team name…] So it got me to thinking about the foods of our youth. In our childhood and teenage years, we set the course for our eating that will last a life-time. All that care-free chowing-down in high school and college leads many to over-weight in adulthood. And that is why we are Fasting now, isn’t it? Today’s menus are full of teenage flavor favorites, but designed for more adult eating. [And the bison in the burger was not from the Mascot.] Here’s to the days of our lives and the time of our life.

Pizza Bake: 271 calories 6.8 g fat 2.5 g fiber 14 g protein 38.4 g carbs 267 mg Calcium PB GF Pizza for breakfast just got healthier and more delicious.

One 2-oz egg salt + pepper to taste 1.5 Tbsp crushed tomatoes 1 thin slice pepperoni, minced [1 slice = 9 calories] ¼ oz mozzerella chesse, grated ½ oz bell pepper, chopped ¼ cup blueberries 5-6 oz fruit smoothie or natural apple cider blackish coffee or blackish tea or lemon in hot water

Set the toaster oven at 350 degrees F. Prepare your beverages. Poach the bell pepper in a little water in the microwave for 30 seconds. Put the cheese, pepperoni, and pepper in a lightly-spritzed ramekin. Whisk the egg with the tomatoes, salt, and pepper and pour into the ramekin. Bake for 12-15 minutes. Pour the beverages, portion the berries, and consider how much nicer this is than a cold slice that tastes like cardboard.

Blue-Burger: 285 calories The winter 2004 issue of Eating Well magazine was the inspiration for this recipe. But this version suits our Fasting needs a little better. It is yummy. Bison-Blue Burger w: bun & red slaw

4-oz ground bison meat, thawed 2 Tbsp blueberries, fresh or frozen ¾ tsp Dijon mustard ½ tsp Worcestershire sauce pinch garlic powder + large pinch black pepper 1 Martin’s potato slider bun ½ cup coleslaw

Thaw the meat and break it up in a bowl. Add the blueberries and all the flavorings. Gently combine ingredients with your fingers, trying not to squish the berries. Shape in a patty using a 4” muffin-cutter as a mold. Try not to pack the burger too much. Broil or grill 4-5 minutes per side. Serve on a toasted potato bun. Grilled cherry tomatoes are nice as a topper. And don’t forget the coleslaw.

Western Lands

September 6, 2017September 4, 2017 ~ me ~ Leave a comment

Where does the West begin? Sounds like a question from a Zane Grey novel… The concept of East and West is very Eurocentric: anything East or West of England/France/Germany. In England, ‘to go West’ meant ‘to go away forever; to die’ because those who set off for the Americas or Australia would never be seen again. Food that went off was said to have ‘gone West.’ The menus for today are from the Western US and from the Western Mediterranean. Both are from West of somewhere else. By eating them, the hope is that your extra weight will Go West. Good luck with that.

Western ScrOmelette: 299 calories 8.3 g fat 3.3 g fiber 15.8 g protein 42.8 g carbs 212.3 mg Calcium PB GF My father used to love a western sandwich for lunch on Saturday and I developed a taste for them too. Here’s all the flavor, without the bread.

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 catsup, made without cornsyrup 1 oz green pepper ¼ cup raspberries OR 3 Bing cherries blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Prepare the beverages for the meal. Chop the green pepper and put it in a hot saute pan spritzed with olive oil or non-stick spray. Cook until soft. Whisk the catsup and eggs and scramble with the pepper. Salt and pepper to taste. Plate the fruit and tuck in.

Lamb With Mediterranean Vegetables: 295 calories 14 g fat 9.3 g fiber 22 g protein 40.5 g carbs 205.6 mg Calcium PB GF Here’s a fine meal, full of complex carbohydrates and good flavor. Lamb w: Med Veg, cheese, br rice

1 oz cooked lamb, ground 1 cup Mediterranean Vegetables [see 20 April, ’17 ] ¼ cup cooked brown rice ½ oz Gruyere cheese, grated

Cook the ground lamb, keeping it in biggish chunks rather than tiny flecks. Pour into a sieve to drain any fat, then rinse in hot water. Season the meat well with salt, pepper, and rosemary. Heat the Mediterranean Vegetables TIP: so much easier if they were waiting for you in the freezer. Preparing food ahead is such a good idea. Mix the lamb with the vegetables. Plate the rice, then pour the Lamb/Veg on top. Serve with the grated cheese.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1 hardboiled egg
Crushed tomatoes	1 oz ham 3% fat
1 slice pepperoni + mozzerella cheese	½ cup strawberries
Bell pepper
Blueberrries, fresh or frozen
Whatever you need for your smoothie	lunch: ½ cup minestrone soup
Whatever you need for your hot beverage

Dinner, single portion:

4 oz ground bison meat	1.5 oz chicken breast
Blueberries, fresh or frozen	2 oz green beans
Dijon mustard + Worcestershire sauce
Martin’s potato buns, slider size https://potatorolls.com/products/12-sliced-potato-rolls/
Coleslaw
Sparkling water	Sparkling water

Summer’s Last Fling

September 3, 2017September 4, 2017 ~ me ~ Leave a comment

Tomorrow is Labor Day so this is the week-end for the third and last big “patriotic pig-out” of the Summer. Labor Day picnics are notorious for their intake of vast quantities of food, as we subliminally stock up against the coming Winter. Oh get over it! This is not the time to let down your guard. You can eat well and still be in the spirit of the day. Labor Day: the day to relax from your work, but not to relax in your Fasting. Here are 2 good meals which take advantage of the Summer foods still available to us. And look at this article to help you to eat a healthy diet: https://ca.yahoo.com/style/4-foolproof-ways-eat-healthy-180000032.html

Parmesan-Chive Bake: 279 calories 7.5 g fat 3.7 g fiber 15 g protein 30 g carbs 275 mg Calcium PB GF While I was away for 10 days, Dear Husband invented this breakfast to take advantage of the fresh chives in the garden. Clever man. Parmesa-Chive Bake w: kiwi One 2-oz egg 1 Tbsp Parmesan cheese, grated 1 Tbsp fresh chives, chopped 1.5 tsp reduced-fat ricotta cheese 1 oz kiwi fruit 5-6 oz fruit smoothie or green smoothie or natural apple cider blackish coffee or blackish tea or lemon in hot water

First set the toaster oven to 350 degreese F. My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Whisk the egg with the cheeses and chives 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. Prepare the kiwi fruit, pour the beverages and have an easy day.

Hot Dog & 4-Bean Salad: 277 calories 10 g fat 3.6 g fiber 16.7 g protein 21 g carbs 75.7 mg Calcium GF Hot Dogs and summer salads go together, even for Fasters. This meal is very straight-forward, assuming the 4-bean salad has already been prepared. Hot Dog w: 4-bean salad

1 Hebrew National reduced-fat hot dog 1 deviled egg [hard-boiled egg who’s yolk has been creamed with yellow mustard and black pepper] ½ cup 4-bean salad*** [When I prepared this, I forgot to add the 4th bean….still delicious] 2 oz tomato broiled with ½ Tbsp Parmesan cheese

***4-Bean Salad 2 cups green beans 2 cups yellow[wax] beans 2 cups canned kidney beans 2 cups canned garbanzo beans 1 cup onions, chopped 1/3 cup cider vinegar 1/2 cup sugar 1/4 cup olive oil Cook the fresh beans until tender. Drain and rinse the canned beans. Combine with the onions. Salt and pepper to taste. Whisk together the vinegar, sugar and olive oil. Toss with the vegetables and refrigerate 4+ hours.

Grill or pan-cook the hot dog. Prepare the deviled egg. Broil the tomato and cheese and serve up the bean salad. Simple food at summer’s end.

Zucchini Days

August 30, 2017August 31, 2017 ~ me ~ Leave a comment

It’s that time of year again: when you can’t leave the window down on a parked car for fear of someone leaving 10 pounds of zucchini in the back seat. But there are so many good things for the Faster to do with zucchini! We will celebrate Zucchini Days at breakfast and dinner. Leave the car window down today.

Zucchini-Herb ScrOmelette: 293 calories PB GF Summer squashes were made to be combined with lots of herbs. Then add cheese: bliss! Zucchini ScrOmelette w: peach 1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ¼ cup zucchini, grated 1 Tbsp chopped fresh herbs or more! 2 Tbsp grated Jarlsberg cheese 1.5 oz peaches blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpastureized apple cider

Put the zucchini and herbs into a lightly-spritzed non-stick saute pan. Cook until softened and most of the liquid is evaporated. Whisk the eggs with the cheese and pour into the pan. Sprinkle with the cheese and scramble it or cook as an omelette, hence ScrOmelette. Prepare the beverages and plate the peaches. Ahhhh. The taste of Summer.

Zucchini Quiche: 293 calories 13 g fat 1.9 g fiber 11.8 g protein 22 g carbs 118 mg Calcium PB My Aunt Betty introduced this recipe to our family years ago. Since then, I have reduced the fat and increased the protein. HINT: The recipe makes 8 [eight!] servings, so it works well for entertaining. It will also freeze, so you could have 7 meals for the future! If freezer space is limited, cut the recipe and make only 1/3 of it, baking in a loaf pan. Then cut into 3 servings.

To prepare Quiche: 3 cups zucchini, grated 2 Tbsp minced onion 1 clove garlic, minced – nothing wrong with more, if you wish 1.5 cups ‘bisquick’ ** ½ cup grated Parmesan cheese 2 wedges Vâche qui Rit [Laughing Cow] cheese, cut into small pieces 2 tsp marjoram or oregano 2 Tbsp parsley, minced salt and pepper 2 oz chicken/turkey breast, cooked and finely minced ¼ cup olive oil 3 eggs 2 Tbsp milk

Mix everything together and pour into a 9×13” pan which has been lined with parchment paper or spritzed with oil or non-stick spray. Bake at 350 degrees for 30-40 minutes, until beginning to brown on top. Cut into 8 pieces.

**bisquick, makes 2 cups 2 cups white whole wheat flour pinch of salt 2 tsp baking powder 2 tbsp butter cut the butter into the dry ingredients

To prepare Meal: 1/8^th of the baked quiche 1 cup lettuce in bite-sized pieces 1 oz tomato ½ tsp olive oil ½ tsp Balsamic vinegar

Whisk the oil and vinegar, toss with lettuce and tomato. Plate with the quiche. How easy was that?!

Ingredients for next week: breakfast, single portion

1 two-oz egg + lots of herbs	1.5 two-oz eggs 1 oz apple or pear
Crushed tomatoes	1 Tbsp catsup, without cornsyrup
Anchovy + Pear	Green pepper
Low-fat cottage cheese	Bing cherries
Tiny bit of cooked chicken
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 Hebrew National reduced-fat hot dog	1 oz ground lamb [leftover from a roast?]
1 hard-boiled egg + yellow mustard	1 cup Mediterranean vegetables
4-bean salad	¼ c cooked brown rice [left-over or fresh]
Tomato for slicing	½ oz Gruyere cheese
Parmesan cheese

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 your way to a slimmer body with the 5:2 diet

Rodeo

Roma & Parma

Salmon

October

Taste of Fall

K.I.S.S.

50th

Western Lands

Summer’s Last Fling

Zucchini Days

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