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.
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
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.
How this Fast DietLifestyle 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.
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 GFHINT: 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 CalciumPB 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]
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.
Let’s resolve to be healthier this year. Let’s resolve to eat better this year. Let’s resolve to lose some weight, and be healthier, and eat better this year. That sure sound like following the Fasting Lifestyle. How? prepare the following meals tomorrow. That means eating the 300-calories-or-less breakfast. Skip lunch but drink lots of water. Black coffee and tea are fine too. Then eat the 300-calorie-or-less dinner, again with water. Next Sunday, read the next blog in the series and Fast again. Rinse and Repeat.
Basquaise Omelette: 147 calories… 8 g fat… 2 g fiber… 10.4 g protein… 9 g carbs… 80.5 mg Calcium… NB: Food values shown are for the Omelette and fruit only, and do not include the optional beverages. PB GF This recipe, full of the flavors of the Basques region of SW France, comes to us from Salute to Healthy Cooking, published by the French Culinary Institute. Wonderful book from which we cook all year long. Note that this is a baked omelette, so the method is a little different. Faites bien attention.
3 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 and 1/2 Tbsp tomato sauce ++++ 1 and 1/2 Tbsp bell pepper, chopped ++++ ½ clove garlic or big pinch granulated garlic ++++ 2 tsp parsley, chopped ++++ 1 tsp Parmesan cheese, grated ++++ 2 oz apple or 3 oz melon or 2 oz pear ++++ Optional:blackish coffee[53 calories] or blackish tea ormocha cafe au lait[65 calories] ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie[88 calories]
Heat the oven broiler. In an oven-safe skillet, put the tomato sauce, peppers, garlic, parsley, and 2 Tbsp water. Cook gently until the veg are soft and the water is evaporated. Remove from pan. Add a spritz of non-stick spray and heat the pan. Whisk the eggs with 2/3 of the tomato mixture and pour into the pan. As the eggs cook, gently lift the edge of the eggs and let uncooked egg flow underneath. Do not flip or fold the eggs. Top the eggs with the cheese and put the skillet under the broiler to finish cooking. Prepare the fruit and beverages. Slide the omelette onto the plate and top it with the remaining tomato/pepper mixture. Alternately, if you prepare the omelette in an 8″ cast-iron skillet, you could serve it from there, as shown in the photo.
Pork Somen Noodles 260 calories… 6 g. fat… 11 g. protein… 28.8 g. carb… PB Found on the back of a bag of somen noodles, this recipe is quick and easy and good to eat. HINT: this is enough for TWO. Dine with a friend or enjoy for lunch another day.
2 oz somen noodles ++++ 1 qt water ++++ 1 tsp oil ++++ 1- 1/2 cup cabbage, shredded OR 1 cup snow peas ++++ 1 cup carrot, shredded ++++ 2 scallions, sliced diagonally ++++ 4 oz roasted pork tenderloin, sliced into matchsticks HINT: this uses pork which was cooked previously. OR you can use raw pork** ++++ 2 cloves garlic, sliced ++++ 2 Tbsp soy sauce
Heat the water to a boil. Add the noodles and cook for 3 minutes. Drain, rinse, and cool. Slice the pork into 1/2” rounds, then slice cross-wise into sticks. Heat a heavy frying pan or wok. Add the oil and heat it. Add the cabbage, carrots, and scallions. **If using raw pork, add it now. Stirfry for 1 minute. Then add 1-2 Tbsp water and continue to stirfry for 1 minute more. Add the cooked pork, garlic, noodles, and soy sauce. Saute until contents are warm.
How this Fast DietLifestyle 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.
Just today I was asked if I would be Fasting this week of Christmas. Well, I’ll admit that I’m glad that Christmas will be on a Friday, not Thursday. Fasting can occur as usual on a special day with a little thought. plan A: If you know you must go for the whole Feast for dinner, have a regular Fast Day until then: a 300 calorie breakfast, no lunch, lots of water, and be sensible in eating at dinner. plan B: French toast for breakfast and seafood chowder for dinner. The chowder [first posted November 25, 2015] is what we eat on Christmas Eve every year — delicious, out of the freezer [if you made a batch before Thanksgiving in November], and something that you look forward to, instead of feeling deprived.
French Toast 300 calories
HINT: This recipe makes 4 [four] slices of French Toast. Prepare all 4, but put the other 2 in a bag in the freezer for a really fast breakfast later. 4 slices 70-cal whole grain bread, with a Christmas Tree cut-out one 2-oz egg 2 Tbsp fat-free milk 2 oz strawberries, fresh or unsweetened frozen 1 and 1/2 tsp maple syrup one 60-cal sausage — I like Al Fresco brand sage breakfast links nearly black coffee or tea or lemon in hot water green or fruit smoothie or natural apple cider
THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into Christmas Tree shapes, using a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’ Feed the remaining bread to the birds or save for preparing Stuffed Clams, [Aug. 9 , 2015] Put the tree-shaped bread into a rimmed pan which is just big enough for the 4 bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup in a microwave-safe bowl.
The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. Cook the sausage, too. Mash the berries a bit and add the maple syrup. Warm the mixture a little and smear onto the plated toast. Enjoy with the sausage, hot beverage of choice, and green smoothie.
Seafood Chowder 275 calories 11 g. fat 15 g protein 16 g carb GF This makes 10 one-cup servings. It freezes nicely, but it is great fresh! My husband found the recipe in Yankee magazine. He prepares this every year. It is wonderful. The directions look long and involved but the results are worth it.
4 strips thick-cut bacon, diced 1 medium Spanish onion, finely diced 1 pound baking potatoes, peeled + cut in ½” cubes 2 pounds steamer clams in their shells one lobster, 1 and ½ pounds 1 pound scallops 1 pound shrimp, peeled 1 quart whole milk 4 Tbsp butter 2 sprigs parsley, finely chopped ¼ tsp paprika plus salt + pepper to taste
In a medium skillet or saute pan cook the diced bacon until brown and crisp. Remove bacon and reserve. Pour off all but 1 Tbsp fat and add the onions. Cook slowly over low heat, stirring, until translucent [10 mins?]. Set aside with the bacon in a large bowl.
In a separate saucepan, cover cubed potatoes with salted water and boil until almost tender, about 15 minutes. Drain and add to the bacon/onions.
Put clams in a large pot and add 1 quart water. Heat to boiling, cover, and cook until clams open, about 3 minutes. Remove the clams but leave the liquid in the pot. Strain the liquid through a sieve lined with paper towel. Remove the clams from their shells and cut them into smaller pieces if necessary. Add to the potatoes, onion, and bacon.
Put the strained clam broth back into the empty pot and bring to a boil. Add the lobster head-first into the boiling broth. Cover and cook for 20 minutes. Remove lobster and let cool. Crack the shell to remove the meat. Cut the meat into 1/2” chunks and add to the previous ingredients.
Heat the broth until boiling. Add the scallops and shrimp. Reduce heat to low. Simmer about 3 minutes, until the scallops + shrimp are just cooked through.
Add all the previously cooked ingredients, along with the milk, butter, parsley and seasonings. Heat until steaming but not boiling.
Cover and cool. Let the pot sit in the ‘fridge or on a cool back porch for 12-24 hours. This really enhances the flavors. When ready to serve, heat to steaming hot but do not boil. Freeze what is left over in freezer containers which are the same size as a serving.
How this Fast Diet Lifestyleworks: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.
Many people resist dieting because they think that diet = vegetables = privation = bland food. Not so! The Fast Diet permits a great variety of foods, as long as the menus are full of protein and are low in fats and carbs. And we can eat our veggies in creative ways!
Vegetable Scramble 295 calories PB HINT: use left-over vegetables or prepare them the night before for a quicker preparation.
½ cup chopped green pepper ½ cup chopped zucchini ½ cup chopped tomato 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 2-3 oz apple ½ piece of 70-calorie whole-grain bread USE GLUTEN FREE BREAD IF YOU WISH 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
Put the raw vegetables in a small saute pan with a few tablespoons of water. Simmer until vegetables are cooked and the liquid is evaporated. Pour eggs into a pan which has been sprayed briefly with cooking spray. Before the eggs set, add the cooked vegetables. Scramble to taste. Brew your beverage and take the previously-made smoothie from ‘fridge. Plate with fruit.
Minestrone Soup: 1 cup = 145.5 calories 3 g fat 5 g fiber 8 g protein 27 g carbs 86.4 mg Calcium PB GF[if you use GF pasta] This recipe can be doubled easily. It is a fine dinner soup for a hot Summer day or in the cold of Winter. Prepare it from leftover vegetables to reduce the cooking time. HINT: One serving = one cup, but you could go to 1 ¼ cups each.This recipe made 4 cups for me – several future meals from one recipe!
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. NB: if using left-over cooked carrot and celery, add them in the next step.
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
NB: low sodium broth is preferred 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: if using left-over cooked sweet potato, zucchini, and other vegetables, add them to the broth after 10 minutes of cooking.
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.
How this Fast DietLifestyle 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.
Some people find that a change of diet causes a change in their digestive health. Whether you end up too loose or too tight in your bowels, the cause is how your intestines are reacting to the addition of new food [vegetables, fiber] as well as the subtraction of other food [fatty foods, processed foods]. It turns out that the standard American diet degenerates the health of the good bacteria which live in the gut and help to digest our food. The solution? Re-populate those good little guys!
“How?” you may ask? The solution we found lies in those green smoothies which we ingested during the Plant-Based Diet, about which I wrote earlier. For breakfast we share a Fruited Green Smoothie like this: 2 cups of greens – spinach or Swiss chard or kale or a combination 1/2 of an apple or pear, seeds and stem removed 1/2 banana 1/3 to 1/2 cup berries – straw- or rasp- or blue or a combination 1 and 1/2 cups orange juice
This is blended on high in the Vita-Mix and tastes better than it looks! The recipe makes enough for three 8-oz servings. Put the extra in a jar in the ‘fridge for tomorrow. We drink this every day, Fast day or Slow day and find it to be very useful for good digestive health.
How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.
My mother loved to celebrate holidays with special foods. Whether the holiday was religious, patriotic, or ethnic, she would find a recipe to go with it. The tradition continues with me. May 1-4 is the festival of Floralia, the Roman Goddess of Springtime and Flowers. The English celebrate it with baskets of flowers and maypoles. The French celebrate it by decorating their towns with floral displays and wearing green.
The recipes for today were chosen because they look like or contain flowers. Celebrate the season, eat well, lose weight.
Strawberry Cottage Cheese & Pears: 164 calories 3.5 g fat 5 g fiber 10 g protein 26 g carbs 61 mg Calcium NB: Food values given are for the plated foods only, and do not include the optional beverage.PB GFThis is from the Fast Diet book. You will see some other good recipes there, too. I added the pecans to this for deeper flavor and more protein.
4 oz ripe pear of which Comice is the best, but at this time of year use Anjou or Bosc 1/3 cup fat-free cottage cheese 2 ripe strawberries, chopped ¼ tsp pecans, finely chopped 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
Section the pear into slices and remove the cores. Do not peel the pears. Fan the segments on a plate in a circle. Mix the cottage cheese with the strawberries and spoon into the center. Sprinkle with the nuts. Pour your beverage of choice. Good stuff!
Tuna-Egg-Tomato Salad283 cal 16.5 g. fat 27.5 g. protein 29.5 g. carbs Here we have a Spanish-inspired meal from a cookbook called Everyday Tapas. I took out the potatoes and substituted garbanzo beans. I added the salad greens, too. Feel free to add more greens and tomatoes, there are calories to spare. The recipe is very simple and delicious as well – perfect to dress up with pansy blossoms [they are edible] to honor a day in spring or summer. HINT: This makes enough for two meals. Invite a friend or enjoy the left-overs as a lovely lunch the next day. Today’s lettuce will wilt by tomorrow, so plan around that.
5 oz canned white-meat tuna in water 2 egg, hardboiled and cut into 1/2” dice 4 oz tomato, cut into 1/2” dice ½ cup garbanzo beans, drained and rinsed 1 cup baby salad greens [mesclun] 1 ½ tsp olive oil 1 tsp white wine vinegar fresh parsley, salt, pepper pansy or violet flowers for garnish per person: 1/2 slice 70-calorie bread such as Nature’s Own 100% whole grain
Drain the tuna and flake the meat into 1” pieces. Whisk the oil and vinegar together and toss with the lettuce. Add everything else, except the flowers, and gently toss to combine with the salad dressing. Garnish with as many flowers as you wish. Serve at room temperature.
How this Fast DietLifestyle 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.
One can go around the world by sampling different cuisines while never leaving your own kitchen. Today, we start in Northern Europe, where oats grow better than wheat. And we end the day in Korea, eating pancakes with shrimp. Feel like a world traveler yet?
Blueberry-Oatmeal Pudding 301 calories Another fine recipe ‘inspired’ by Marion Cunningham’s The Breakfast Book. Well, actually I used only a few of her ingredients. Those of you who like oatmeal must try this. HINT: the recipe makes enough for two meals. One to eat now, one to freeze for another morning.
1/2 cup oatmeal, cooked in 1 cup water 2 tsp maple syrup [the REAL stuff, please] 1/2 cup nonfat cottage cheese pinch of cinnamon or nutmeg 2 Tbsp blueberries [fresh or frozen] per serving 2.5 oz of apple per person 5-6 oz fruit smoothie or natural apple cider blackish coffee or blackish tea or lemon in hot water
Cook the oatmeal in the water. Take off heat and stir in the maple syrup. Let cool a bit. While it is still warm, stir in the cottage cheese. Let sit until cool. HINT: I did this part the night before while cleaning up after dinner.If making one portion, pour half of the pudding in a freezer container and top with 2 Tbsp blueberries. Freeze it. HINT: Make the entire batch. Eat half of it today and freeze the rest for a really simple-to-prepare breakfast later. With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin. Nuke it for a minute to heat through — longer than that and it will bubble over. Serve with the apple slices, fruit smoothie, and hot beverage for a hearty, healthy, yummy meal.
Korean Shrimp Pancakes 290 cal 8.5 g. fat 15.35 g. protein 35 g. carbs PB Adapted from Rush Hour Cookbook, this is enough to serve TWO people.
2 oz egg white two 2-oz eggs 1 cup flour 1/4 pound shrimp 2 green onions = 1 Tbsp green parts, 2 Tbsp white parts ¾ cup zucchini, julienned 2/3 cup carrot, julienned ½ c water 1 Tbsp soy sauce oil to spray on the pan
Thaw the shrimp in a bowl, retaining the thawing liquid. Poach the shrimp in the liquid until just cooked. Remove shrimp and chop. Put the green onions, zucchini and carrots in the liquid, adding water if needed. Steam the veg until they are softening — note that the carrot will take longer. Reserve the cooked veg. Beat the eggs and egg white together. Add the flour, ½ cup water, soy sauce and whisk together. Add the shrimp and vegetables. Stir to combine. Heat a nonstick pan until medium hot. Add a spray of oil if needed. Scoop up the batter by using a 1/4 cup measures being sure to include shrimp, vegetables, and batter each time. Pour into the pan while tipping the pan to spread the batter a little. Let cook until browned on one side, then flip over. Batter should make 3 pancakes. Stack the cooked pancakes and cut in wedges to serve.
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.
Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet." 