Completely Different

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.

It’s been a merry round of holiday eating, so let’s have something completely different!  Eggs Foo Yung for breakfast?  Why not! Liver & Onions while dieting?!?  Yes!  Bet you’d be happier if you weighed less on Friday — eat these menus on Thursday and see what happens.

Foo Yung ScrOmelette:   283 calories  8 g fat  2.5 g fiber   18 g protein  38 g carbs  241.4 mg Calcium  PB GF  Here we take the Cantonese classic and prepare it for breakfast. Filling and nutritious.Fu Yung ScrOmelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                                       2 Tbsp crab meat                                                                                                                                                            3/4 tsp soy sauce                                                                                                                                                          ¼ c mung bean sprouts                                                                                                                                        ¼ oz mushrooms                                                                                                                                                            green parts of one scallion, sliced                                                                                                                                 ¼ tsp ground ginger                                                                                                                                          splash of hot sauce                                                                                                                                                       1 oz pear or applesauce                                                                                                                                            blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz fruit smoothie or green smoothie

The night before, combine the crab, soy, sprouts, mushrooms, scallion, ginger and hot sauce in a small bowl. Next morning, spritz a non-stick saute pan with oil or non-stick spray and briefly cook the crab mixture to heat it thoroughly. Whisk the eggs with salt and pepper and pour into the pan, scrambling to incorporate the crab mixture. Cook to your favorite degree of doneness. [Alternately, cook like pancakes: put half of the egg in the pan, then distribute half of the crab mixture on top. When done on the bottom, turn to cook the top. Repeat with other half of ingredents.] Dish up the fruit, brew your hot beverage, and prep the smoothie. And your fortune cookie says: “You will lose weight.”

Liver & Onions:  273 calories  10.4 g fat  2.9 g fiber  25 g protein  20 g carbs  43.5 mg Calcium When my father was away on business, my mother would serve us liver and onions which we came to regard as a special treat. Still a favorite on diner menus, still full of protein and Iron.  Liver & onions                                                                                                                                                                                     4 oz beef liver                                                                                                                                                                 2 tsp flour + salt + pepper                                                                                                                                          ½ cup onion, sliced                                                                                                                                               ½ tsp butter                                                                                                                                                              ½ cup green beans

Cook the onions in a non-stick saute pan with a little water to prevent scorching. Set the onions aside. Blot the liver on paper towels. Put 2 tsp flour on a plate and sprinkle with salt and pepper. Dredge the liver in the flour, and shake off any extra. Melt the butter in the pan the onions were in and cook the liver over low heat until done. If the pan gets too dry, spray it with non-stick spray. Meanwhile, cook the beans and salt them. Just before the liver is done, add the onions to the pan to reheat.

The Hounds of Spring

“When the hounds of spring are on winter’s traces…” wrote Swiburne and around mid-March my mother in Pennsylvania would quote it as spring began to make itself known. But here in New Hampshire, the winter often bites back at those pursuing hounds and reasserts itself. No matter what weather you are having, we will soldier on with our healthy eating:  the hounds of health are on bad-habit’s traces.

Foo Yung ScrOmelette: 283 calories 8 g fat 2.5 g fiber 18 g protein 38 g carbs 241.4 mg Calcium PB GF Here we take the Cantonese classic and prepare it for breakfast. Filling and nutritious.Fu Yung ScrOmelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                               2 Tbsp crab meat, canned or frozen or fresh                                                                                               3/4 tsp soy sauce                                                                                                                                                    ¼ c mung bean sprouts                                                                                                                                           ¼ oz mushrooms                                                                                                                                                            green parts of one scallion, sliced                                                                                                                     ¼ tsp ground ginger  +  splash of hot sauce                                                                                                          1 oz  applesauce or pear                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                               5-6 oz fruit smoothie or green smoothie

The night before, combine the crab, soy, sprouts, mushrooms, ginger and hot sauce in a small bowl. Next morning, spritz a non-stick saute pan with oil or non-stick spray and briefly cook the crab mixture to heat it thoroughly. Whisk the eggs with salt and pepper and pour into the pan, scrambling to incorporate the crab mixture. Cook to your favorite degree of doneness. [Alternately, cook like pancakes:  put half of the egg in the pan, then distribute half of the crab mixture on top.  When done on the bottom, turn to cook the top.  Repeat with other half of ingredents.]   Dish up the fruit, brew your hot beverage, and prep the smoothie. And your fortune cookie says: “You will lose weight.”

Burger Bun Dinner: 280 calories This makes it possible to have a hamburger in a bun and still be Fasting! Think Summer!                              SORRY, NO PHOTO

one 4-oz bison burger                                                                                                                                           ½ oz mushrooms                                                                                                                                                     1 tsp curried catsup one Martin’s whole wheat slider bun [90 calories]                                            side veg to equal 50 calories: 2 oz boiled or baked beets = 24 calories                                                        2 oz carrots = 23 calories                                                                                                                                             1/8 cup pickled beets = 19 calories                                                                                                                       2 oz broccoli =20 calories                                                                                                                                           2 oz green beans = 18 calories                                                                                                                              1 oz peas = 22 calories

In a cast iron or other heavy, non-stick skillet, put a healthy sprinkle of Kosher salt. Heat the pan over medium-low burner and add the bison burger. Cook 3-5 mins on one side, then the other. Slow cooking is the key to tenderness. When red juices no longer come out, it is done. Remove burger from pan and add the mushrooms to cook briefly.  Center the burger on the slider bun, top with mushrooms and catsup. Plate with sides.

Ingredients for next week’s menus:  for single portion servings                                       breakfast:

1 two-oz egg 1 two-oz egg
sweet potato or winter squash I ham patty [see recipe from “Pork & Poultry” Jan 18, 2017] ham, Egg white, low-calorie whole-grain bread, cottage cheese
red bell pepper            spinach NB: if you made the ham patties in January, you are in luck
black beans, canned
salt, pepper, paprika,  cumin 2 oz sliced apple
onion
no smoothie today Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

dinner:

Two 2-oz mackerel fillets 4-oz lamb patty
tomatoes 1 cup sliced cucumbers
leeks White wine vinegar
Dijon or other grainy mustard Dill, fresh or dried
Ground coriander + dried oregano  1.5 tsp sugar
Sparkling water
Sparkling water