Fast Lifestyle on a Plant-based diet

Lenten Fasting

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Fasting is a tradition for the Lenten Season.  It shows a willingness to forgo some of life’s pleasures to atone for sins.  Fast Days used to be a staple in the old days:  the king or the Church would declare a day of fasting to drive away an invading army or to halt the spread of plague.  History does not say how well that worked, but I can tell you that if you stick to 2 Fast Days each week [and eat reasonably the other days], this diet will work for you.  Today at the start of Lent, meals which feature neither eggs nor meat.                   Are you up for a challenge?  If you haven’t yet begun a full 5:2 Fasting Lifestyle [dabbled around the edges but not ready to commit], try it for the next 6 weeks. You will find that by the end, it will be almost second nature.  Go ahead! Do it.

Red White and Blue  295 calories   1.4 g fat  3.8 g fiber     20 g protein   45 g carbs    504 mg Calcium   PB   GF–if using GF bread    Ricotta is higher in protein and Calcium than cottage cheese, but you could substitute that if you wish.Red White & blue

½ cup fat-free ricotta                                                                                                                                                                 ¼ cup blueberries, fresh or frozen [if frozen, keep frozen until ready to use]                                              ½ cup sliced strawberries, fresh or frozen [after slicing, put in a strainer to drain the juices]                                                                                                                                                                            1 slice of 70-calorie multi-grain bread [Nature’s Own] cut into a star with the largest cookie cutter that will fit the bread                                                                                                                                            2 large pinches of cinnamon sugar                                                                                                       blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz fruit smoothie, green smoothie or natural apple cider

Cut your slice of bread with a large star cookie cutter, freezing the scraps for use in Crab Cakes or Stuffed Clams or Crab-Stuffed Flounder. Sprinkle the bread with a small pinch of cinnamon sugar and toast it. Measure the ricotta onto your plate. Put the fruit on top. [I do not recommend stirring the fruit into the cheese, since it will ‘stain’ the cheese.] Top with a small pinch of cinnamon sugar and plate with the toast. Pour the hot beverage and the smoothie.

Felafel with Cucumber Raita:   276 calories   10.2 g fat   16 g protein   33.5 g carbs PB GF    The felafel is from the Eastern Mediterranean, while the raita is from India.  A happy blend of flavors and cultures.                           NO PHOTO                                                                                                                                                        5 felafel patties [see Because It’s June! June 1, 2016]                                                                                                    1 cup raw spinach                                                                                                                                                   1/2 tsp olive oil                                                                                                                                                       large pinch ground nutmeg                                                                                                                                          4 oz plain, non-fat yogurt                                                                                                                                         1 scant cup cucumbers, cubed                                                                                                                               1 tsp white wine vinegar                                                                                                                                         1 ½ tsp fresh mint, chopped or dried dill weed

Thaw out 5 of those felafel patties what we prepared last June 1. Heat them in the toaster oven or in a non-stick pan on the stove. Do not cook them in oil. Cut the spinach into a chiffonade [make a pile of leaves and cut thinly across their width]and put into a bowl. Cube the cucumbers. Stir together the yogurt, vinegar, and dill or mint. Add the cucumber cubes and stir gently to combine. Toss the spinach with the olive oil and nutmeg. Plate it and love it.

INGREDIENTS FOR NEXT WEEK’S MEALS: one serving size

Breakfasts

1 two-oz egg
¼ oz ham
Ricotta cheese, low-fat [or cottage cheese]
Parmesan cheese
sage, salt, pepper, rosemary, crushed red pepper
Applesauce [unsweetened], 2 oz [or pear]
Whatever you need for your smoothie
Whatever you need for your hot beverage

Dinners

¾ cup lobster meat
Cream or ½ & ½
Bechamel sauce, 2 Tbsp
Dijon mustard
Green beans, fresh or frozen
Raspberries, 1 oz
Peaches, 2 oz

Flavor-Full

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You should know by now that here we like food that packs a punch of flavor.  Not because of lots of salt or MSG or some fake additive, but because the food is made with good ingredients that taste great.  Eating food that is full of flavor can make the Fast Day meals something to look forward to.  I think that you will find that today’s menus leave nothing to be desired in the full-of-flavor category. Go on: enjoy your food!     And then read this article from England for some more encouragement: https://www.yahoo.com/style/we-tried-the-52-fasting-diet-and-the-results-were-surprising-085517013.html

Chicken Provinçal Bake:  280 calories    5.4 g fat   3 g fiber   15 g protein   39 g carbs    220.7 mg Calcium  PB GF   What wonderful flavors! Based on the dinner of the same name. chicken-provincal-bake

1 two-oz egg                                                                                                                                                                  2 Tbsp crushed tomatoes, slightly drained                                                                                                  ½ anchovy, [use canned fillets, rinsed and chopped]                                                                                         1 Tbsp low-fat cottage cheese                                                                                                                                      ¼ oz cooked chicken breast, minced                                                                                                      thyme  +   rosemary  +  pinch red pepper flakes                                                                                            1 oz strawberries                                                                                                                                                      5-6 oz fruit smoothie or natural apple cider                                                                                        blackish coffee or blackish tea or lemon in hot water

Spritz a ramekin with non-stick spray and set the toaster oven for 350 degrees F.   Whisk together the first 6 ingredients [not the berries!] and pour into the ramekin. Bake for about 15 minutes while you portion the berries and prepare your beverages. Great way to start the day.

Shrimp Egg Rolls:   238 calories     3.5 g fat       2.5 g fiber      15.6 g protein      28.8 g carbs   45.8 mg Calcium  PB   I learned to make egg rolls when I worked for Jerry Willis. These have always been a favorite. But they are NOT deep-fat fried, which keeps their calories and fat down to permissable levels. HINT: This recipe makes 4 rolls and one serving = 2 rolls. Put 2 in the freezer for another day or eat for lunch later in the weekshrimp-egg-rolls-w-tomato.3 oz shrimp, fresh or frozen, shells removed                                                                                              1 Tbsp oyster sauce                                                                                                                                              1 Tbsp soy sauce                                                                                                                                                      one slice of ginger, minced                                                                                                                                ½ garlic, sliced                                                                                                                                                         2 oz carrot, sliced                                                                                                                                                     1 oz onion, sliced                                                                                                                                                     3 oz cabbage, sliced                                                                                                                                                4-5 six-inch egg roll wrappers                                                                                                                                1 tsp canola oil                                                                                                                                                           3 oz tomato slices                                                                                                                                       dipping sauce:  1 Tbsp plum sauce + 1 Tbsp hot sauce [wasabi or Sriracha]

If shrimp are frozen, thaw them in advance. Then slice in half across the body and mix with the oyster and soy sauces, the garlic and onion. Prepare the vegetables and put them all into a hot wok or wide saute pan with ¼ cup water and a squirt of Sriracha. [If the pan gets too dry, a a bit of the marinade combined with a few spoonsful of water.] Stir-fry the ingredients for 4 minutes or until the vegetables are just a little shy of done. Add the shrimp and marinade and stirfry about one minute longer – shrimp should be thoroughly cooked. Put everything from the wok into the food processor and run until coarsely chopped. [If a lot of liquid remains, cook it down some more until it is thick and add back to the ingredients.]                                                                                                            Lay one of the wrappers on a flat surface and moisten the edge farthest from you with water. Measure out 1/3 cup of the filling and roll up the wrapper. There are usually diagrams on the back of the package to show you how. [NB: If you end up with extra filling, either roll another roll or put it aside to mix with eggs for a breakfast.]  Put the oil in a clean, flat-bottomed pan and heat it. Put the egg rolls in the pan and roll them around to coat with the oil on all surfaces. Heat until the rolls are beginning to get brown and blister-y on one side, then turn to cook on the other side. HINT: Take the rolls you are not eating tonight and cool them.  Then freeze for another meal later. Don’t try to freeze them without the cooking-in-oil step.  You could continue cooking in this way or you could put the pan in a 375 degree oven until they are crispy. Plate with the tomato slices and the dipping sauce.

Anything is Possible

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I used to love to teach my students about Clyde Tombaugh. He was a Kansas farm boy with a high school education who wanted to be an astronomer. By pluck and luck, he ended up working for the Lowell Observatory and discovered the ‘planet’ Pluto. [Feb 18 is the anniversary of that]  His story shows that anything is possible if you work hard. So it is with losing weight and learning to eat a healthier diet. There is no magic fix: you have to work at it. But the result is worth it. You too can achieve your goals.  Think you won’t make it to dinner without breaking your Fast? Read this: http://www.cheatsheet.com/health-fitness/curb-your-appetite-5-ways-to-stop-feeling-hungry-so-often.html/?a=viewall                Welcome to Splendidfitness who is now following.

Breakfast Quiche:      304 calories       0.9 g fat      9 g fiber      14 g protein      37 g carbs 362.4 mg Calcium     GF PB     Since the late 1960s, quiche has been the staple of the brunch table. Updated for our use as Fasters, it packs a lot of Calcium as well as tasting very good. NOTE: this makes enough for 2 meals. Invite a guest or triple the recipe and have a party.  quiche w: melon-Bbs

For 4 [four] muffin-sized quiches – two for breakfast, two for lunch tomorrow.                            1 two-oz egg                                                                                                                                                               1 Tbsp + 1 tsp nonfat ricotta or cottage cheese, both drained                                                                         2/3 oz mozzerella cheese, grated                                                                                                                        2/3 oz Jarlsberg cheese, grated                                                                                                                              1 oz broccoli florets, steamed, chopped HINT: do this the night before or use leftovers from a dinner                                                                                                                                                           1/3 oz onion, chopped                                                                                                                                marjoram, salt, pepper                                                                                                                                               2 0z melon + 2 Tbsp blueberries

Steam the onion and chopped broccoli until cooked. Distribute among 4 prepared muffin tins. [I used silicone muffin pans. You could use cupcake papers as well. Both choices avoid added fat and calories.] Add the grated cheeses. Mash any lumps in the cottage cheese/ricotta and whisk in the egg. Spoon over vegetables in muffin cup, putting an equal amount in each. Sprinkle with salt and marjoram. Bake at 400 degrees for about 15 minutes, until quiche filling is set. Prepare the fruit, the hot beverage, and the smoothie. 

Antipasto with Tuna: 252 calories   10.6 g fat   4.3 g fiber  20.6 g protein   23.7 g carbs  250.7 mg Calcium      PB   GF    This one is a keeper. Simple, off the shelf, pretty on the plate, good to eat. The photo shows enough for 2 people. Invite a guest who is Fasting, too.  The recipe is for ONE PERSON.amtipasto-w-herbs

1 oz roasted red pepper, without oil [I roast my own, slice and freeze them]                                          1 oz mozzerella, cut into ‘sticks’ [I buy blocks of mozzerells for slicing]                                             1/2 of a 5-0z can tuna, packed in water, drained and broken into large chunks                                       2.5 oz tomato slices                                                                                                                                                                    1.5 oz whole green beans, steamed, drained                                                                                                   3/4 oz marinated mushrooms                                                                                                                            3 Tbsp. garbanzo beans, rinsed and drained if canned                                                                                   2 black olives, pitted and sliced                                                                                                                              1.5 slices pepperoni, chopped                                                                                                                                  1/2 tsp flavored oil  +  salt  +  chopped fresh herbs: basil, chives, oregano

Prepare the ingredients and keep separate. Now combine the red peppers and olives.  Stir the pepperoni in with the garbanzos. On a platter, arrange the ingredients in rows as shown in the photo. Suit your own artistic nature as to what goes where. Be liberal with the fresh herbs.

New Look

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On this day in 1953, Christian Dior presented his fashion collection which came to be called ‘The New Look.’  It featured a belted waist and a wide skirt, sans poodle.  Would you like your own new look?  More svelte, perhaps?  It is possible with the Fasting Lifestyle. Shop today for ingredients, and start working on your new look tomorrow.    And then read this review of the Fast Diet by WebMD.  http://www.webmd.com/diet/fast-diet-review

Sausage-Egg Bake:  303 calories   7.6 g fat     1.4 g fiber    17.2 g protein    32.7 g carbs    211 mg Calcium    GF      Quick and yummy: can’t beat that.sausage-egg-bake

1 two-oz egg                                                                                                                                                                1 chicken breakfast sausage, cooked [I like AlFresco frozen sausages, 50 calories/link]                                                   1 Tbsp low-fat cottage cheese                                                                                                                                                       pinch marjoram, salt, pepper                                                                                                                            ½ oz unsweetened applesauce                                                                                                                    blackish coffee or blackish tea or lemon in hot water                                                                                  5-6 oz fruit smoothie, green smoothie or natural apple cider

With the back of a spoon, mash the cottage cheese through a sieve to break up the lumps and make it smooth. Whisk the cheese with the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Dice the sausage and put it into the ramekin. Pour the egg mixture on top and bake in the toaster oven 12-15 minutes, depending on how you like your eggs. Brew your warm beverage, shake and pour the smoothie, dish that sweet little dab of applesauce. Nice start to your day.

Crab-Stuffed Flounder: 273 calories      PB GF – if using GF bread      HINT: Serves 2 [two] but recipe could easily be cut in half.  Simply delicious.crab-stuffed-white-fish

½ cup crab meat                                                                                                                                                      2/3 ounce egg [white and/or yolk]                                                                                                                               3 Tbsp scallion, chopped                                                                                                                                                 2 tsp Dijon mustard                                                                                                                                             1.5 Tbsp fresh bread crumbs made using 70-calorie whole-grain bread                                              chopped parsley, salt, and pepper                                                                                                                     11 oz flounder or sole fillets. This must be as 4 [four] fillets if serving 2 diners                                  1 tsp butter                                                                                                                                                                       2 tsp shallots, chopped                                                                                                                                         ¼ cup white wine                                                                                                                                                per person: 1 cup lettuce dressed with ½ tsp olive oil and ½ tsp vinegar 

Combine the crab, egg, scallion, mustard, bread crumbs, parsley, salt, and pepper. Melt the butter in an oven-proof dish and add the wine. Lay two fish fillets in the dish and top with the crab stuffing. Lay the other fish fillets on top of the stuffing and lightly press down. Spoon some of the butter/wine on top of the fish. Sprinkle with the chopped shallots. Bake at 400 degrees for 10 minutes or until the fish is cooked and opaque. Prepare the salad. When serving the fish, pour the pan sauce over top.

Western Med.

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Remember Club Med — all those sleek, happy people frolicking on the beach in the ads?  I don’t even know if it exists anymore, but who doesn’t dream of a beach vacation in February? [OK: those of you reading from Australia and New Zealand are having beach weather now. But not those of us a 44° North latitude.] If you can’t get away, at least your food can evoke sunny climes.  Breakfast in Southern France and dinner in Morocco — how does that sound? And Fasting will prepare us for future days in the sun, wearing bathing suits…hold that thought.

Chèvre & Spinach Bake:   279 calories   7.3 g fat   2.9 g fiber   13.4 g protein   39 g carbs 230 mg Calcium   PB GF  The goat cheese makes a sublime partner for spinach and the egg.chevre-spinach-bake-w-pear

1 two-oz egg                                                                                                                                                            ¼ cup cooked spinach, drained/squeezed                                                                                                         2 tsp creamy chèvre cheese                                                                                                                               lemon-dill seasoning + salt + pepper                                                                                                                1 oz pear OR apple OR applesauce                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the spinach, cheese, and seasonings. Whisk in the egg and pour into a lightly-oiled or spritzed ramekin. Bake at 350 degrees F. for 12-15 minutes. Meanwhile, prepare the hot beverage and smoothie; plate the fruit. What a nice way to start the day.

Moroccan Tuna:    278 calories  1.4 g fat    7.2 g fiber     34.3 g protein     20.4 g carbs   PB GFMorrocan Tuna w: beans, clementines

4 oz tuna steak [When I see frozen tuna steaks at the supermarket, I get a few to freeze]                               Moroccan spices or  a mixture of ground cumin, mint, and cilantro                                                   1/3 cup white beans, rinsed and drained [Goya brand is always reliable]                                                            1 slice preserved lemon OR 1 slice fresh lemon                                                                                            side vegetables, choose ONE:     1/3 cup peas with mint OR 1/2 cup broccoli florets sprinkled with cumin OR 2/3 cupgreen beans sprinkled with cilantro                                                                     ½ of a clementine

Rub tuna on both sides with Moroccan spices. Chop the lemon and stir into the beans. Bake the tuna on a cast iron skillet for 4-5 minutes per side in a 400 degree oven. When the vegetable is cooked, drain and stir in the seasoning. Section the clementine and plate it all artistically.

This article nicely sums up what I’ve been saying:  Fasting is good for you! https://www.yahoo.com/style/fasting-affects-metabolism-233917630.html                                                    summary: Health perks though that appear to come from intermittent fasting.    When compared to traditional dieting, research suggests that intermittent fasting:                                                                                                                     Causes greater fat loss in abdominal area                                                                                                                 Causes less loss of lean body mass                                                                                                                          Improves cholesterol numbers and fasting insulin                                                                                                Decreases inflammatory markers.

Chinese New Year

~ 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.

Happy Year of the Fire Rooster. May it bring you luck and joy. In honor of the 5-day festival, I invite you to partake of Chinese recipes, one is an old favorite, one is a new favorite.  Both fit the requirements of the Fasting Lifestyle which goes to show that Fasting can fit into any cuisine.  It is possible to celebrate a variety of cultures without sacrificing a healthy diet.

jian-bing-w-granny-smith

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

1/3 cup all-purpose flour        1.5 Tbsp white whole wheat flour      

1 Tbsp semolina flour     1 two-oz egg                                                                                                                                                                                                                                                                             ½ cup water      ¼ cup chopped scallions, white and green parts                                                                                                                                                                                                                                              1 egg, whisked                     Kosher salt            2 tsp Sriracha sauce + 2 tsp low-sodium soy sauce [or more to taste]                                                                                                                                                                                                     per person: 1 oz tart, crisp apple                                                                                                                      optional: blackish coffee or blackish tea or lemon juice & hot water                                                                                optional: 5-6 oz fruit or green smoothie or natural apple cider

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

Shrimp Spring Rolls

Shrimp Spring Rolls:     281 calories      6.5 g fat      4.5 g fiber      22.4 g protein     29.4 g carbs 126 mg Calcium     GF PB     Spring rolls are always a treat for Chinese New Year, for they represent luck. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliant. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate.

3 oz raw shrimp, cut in half across the body         2 oz carrot, peeled and sliced into thin coins or cut as julienne                                                                        2 oz green cabbage, sliced thinly            1 oz chopped green onion           1.5 tsp soy sauce                                                                                                                                                                                                                              1 tsp olive oil                  3 eight-inch Spring Roll wrappers                                                                                                                    2 oz broccoli, steamed               Sriracha sauce

Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir frying, but we are cutting down on oil, OK? Add the shrimp and stir fry about 1 minute, until it is cooked. Add the green onion and soy sauce. Stirfry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it can make the mixture easier to roll.]  Steam or stir fry the broccoli separately.

Put a pie plate of warm water on the counter. Add one of the spring roll wrappers and let it soak a bit. When it turns clear, remove it and lay it flat on a dish towel. Spoon 1/3 of the filling mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low. Put the roll in the warm pan. Repeat with the other rolls.  In the pan, turn the rolls until they are warm and slightly browned. Serve with hot sauce for dipping.

Nellie Bly

~ 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.

Nellie Bly was an intrepid investigative journalist.  Among other stories she pursued, she was sent to see if one really could go around the world in 80 days, as described in the Jules Verne book of the same title. Tomorrow is the anniversary of her return in 1890, breaking the ‘record’ set in the fictional narrative.  And so I offer meals from the ends of the earth: Europe and Asia. In other words, around the world in less than 600 calories!

‘Pan Bagne’ ScrOmelette:   303 calories   9.5 g fat   2 g fiber   15 g protein   36 g carbs   236 mg Calcium     PB   GF   Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers is a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious.pan-bagne-scromelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                         1/2 black olive, pitted and chopped       1/2 Tbsp chevre cheese                                                                                                                                                                                                                                                    1 Tbsp crushed tomatoes                                                                                                                                    1/2 Tbsp spinach, cooked and chopped                                                                                                         ¼ tsp dried basil           ½ oz apple                                                                                                                                                                                                                                                                                                            optional:  5-6 oz fruit smoothie or pure apple cider                                                                                                  optional: blackish coffee or blackish tea or lemon in hot water

Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.

Chicken Stirfry:    268 calories    7 g fat    6.5 g fiber     28 g protein    21 g carbs     113.4 mg Calcium    PB GF    From the official FastDiet.com website!  The recipe is easy and delicious.Chicken Stirfry

4 oz chicken breast               1.5 Tbsp lemon juice                                                                                                                                                                                                                                                                                      2 tsp soy sauce             1 tsp olive oil  + 2 Tbsp water                                                                                                                                                                                                                                                                                1 tsp fresh ginger, minced                                                                                                                                    1 clove garlic, crushed and chopped                                                                                                               1.5 cups cabbage, sliced       1 cup carrots, julienned                                                                                                                                                                                                                                                                              ½ cup snow peas OR 2 oz asparagus OR 2 oz bell peppers OR 1 oz broccoli

Cut chicken into strips and marinate in lemon juice and soy sauce while you prepare the vegetables. Stirfry the vegetables in oil and 2 Tbsp water for 3 minutes. Add garlic and ginger. Count to 30 and add the chicken with the marinade. Stir-fry 1-2 minutes more to cook the chicken through.

Happy Birthday

~ me ~ Leave a comment

Tomorrow will be my birthday!  If I say so myself, I’m doing pretty well for my age.  I’m especially pleased with my weight and overall good health. Genetics plays some part but I think that the Fasting Lifestyle deserves some of the credit. Join me in celebrating the start of another healthy year.

smoked-salmon-bake

Smoked Salmon Bake:   292 calories     8.0 g fat     1.9 g fiber     15.2 g protein 44.6 g carbs 223.2 mg Calcium     PB GF       Gosh this is good. You must try it!

1 two-ounce egg              ¼ oz smoked salmon, crumbled into pieces                                                                                                   2 Tbsp scallions, green & white parts, diced or sliced                 2-3 tsp chopped parsley                                                                                                                                     1 Tbsp chevre [goat cheese]                                         ¼ cup blueberries                                                                                                                                     optional:   blackish coffee or blackish tea or lemon in hot water                                                                                optional:  5-6 oz fruit smoothie, green smoothie or natural apple cider

Put the scallions and parsley into a heat-proof ramekin. Microwave for 30 seconds. Add the salmon. HINT: I did this the night before. Beat the goat cheese and egg together until the cheese breaks up into tiny lumps. Pour into ramekin and stir all together to mix. Bake at 350 degrees for 12 minutes, depending on how you like your eggs. Brew your beverage; dish the fruit; shake that smoothie.

baked-oysters
oysters w: beet-walnut salad

Oyster Feast w/ Bubbly:    224 calories   7.1 g fat   0.6 g fiber   10.2 g protein   12 g carbs 79.4 mg Calcium    PB    Got something BIG to celebrate: how about a plate of  oysters [some raw and some baked]  with a salad AND a glass of bubbly? This serves TWO, since a celebration deserves company.

18 medium Eastern oysters, raw                                                                                                                 6 tsp chevre cheese                                                                                                                                            2-3 saltine crackers as medium-fine crumbs, divided into two portions                                                                                              3 cups lettuce                                                                                                                                                           2 Tbsp fresh herbs, [such as thyme, rosemary, chives], chopped                                                            4 oz Sparkling Wine [such as Champagne] per person

Turn on the broiler. Shuck the oysters, discarding the upper shell, but keeping the oyster in the bottom shell. Carefully put 6 oysters on an oven-proof pan. Sprinkle  those oysters with half of the cracker crumbs. Then put 1 tsp of the chevre on each oyster. Top with the rest of the crumbs. Slide under the broiler until the cheese begins to soften and brown just a bit. In a wide bowl, whisk together the oil, lemon juice and herbs. Toss lettuce with the dressing and add a pinch of salt. Plate the oysters and the salad, pour your bubbly. Cheeers!

Simple Eating

~ me ~ Leave a comment

Some recipes have become classics over the years because they are simple to prepare.  “Pasta Puttenesca” is made of common ingredients found in most Italian kitchens yet it is as beloved in restaurants as if it were exotic.  And what could be more easy than roasted chicken and vegetables?  No one ever said that preparing meals from scratch had to be difficult!  The Fasting Lifestyle likes food that is healthy, simple, and delicious.

Puttenesca ScrOmelette:   301 calories   8.5 g fat   1.7 g fiber   15 g protein   38 g carbs    233 mg Calcium   PB GF    Yup. “Puttenesca” 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                                                                                                      1.5 Tbsp marinara sauce + 1 Tbsp marinated mushrooms + 2 tsp capers, drained + 2 black olives, chopped OR 3 Tbsp puttenesca sauce from your recipe or from a jar                                               1/2 clementine                                                                                                                                                              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 clementine.

Chicken/Turkey Dinner     284 calories      4.5 g fat     9.3 g fiber       31.6 g protein 34.2 g carbs      58.2 mg Calcium      PB   Perfect use for left-over roasted chicken breast. Instead of potatoes, enjoy the crunch of high-fiber crackers. So low in calories that you may even have some lovely fruit for dessert!  This is a very large meal.  If you can’t finish it all, dice the meat and vegetables; add an equal amount of flavorful chicken broth; toss in some chopped herbs and maybe a little pasta, and you’ll have a lovely lunch.chicken-dinner-w-beans-carrots

4 ounces roasted chicken or turkey breast meat, without skin                                                                                           1/2 cup [3 0z] green beans                                                                                                                            1/2 cup [2 oz] carrots, sliced as coins                                                                                                                                 2 pieces Finn Crisp crackers                                                                                                                      1/2 cup sliced strawberries [optional]

Steam or boil the beans and peas separately. After draining the vegetables, put the cooked chicken meat in the cooking water pot, off the heat and with the lid on.  This will take the chill off the meat.  Enjoy with the crackers and then savor your dessert.

 

 

 

Two Years

~ me ~ Leave a comment

Three and a quarter years ago my Husband and I embarked on the Fasting Lifestyle.  Two years ago I started putting this blog out to the world to help other people who might benefit from my experiences.  To all you lovely people who Follow me: Thank You!  It is nice to know that someone is reading this and I appreciate your Comments, suggestions, and ‘Likes.’     The good news is that after 206 postings, there is a lot more food to share.  I have discovered how much I enjoy tweeking recipes and developing new flavor combinations.  Get your friends and relations to join you in Fasting — it is so much easier when you can share the experience.

 

Breton Baked Egg:   291 calories   6.7 g fat    4.3 g fiber    13.7 g protein   43 g carbs    271.5 mg calcium      PB GF          Delicious. Filling. Different.breton-baked-egg

1 two-oz egg                                                 2 Tbsp crushed tomatoes                         2 Tbsp artichoke hearts, canned or frozen                          ½ tsp curry powder        1 Tbsp fatfree ricotta               2 oz applesauce, unsweetened                                      black-ish coffee or black tea, lemon in hot water                                                                           5-6 oz fruit smoothie or natural cider

Chop the thawed artichoke hearts. Stir together the artichokes, tomatoes, curry, and ricotta. Whisk in the egg and pour into a ramekin which has been spritzed with non-stick spray. Bake at 350 degrees F. for 20 minutes. Meanwhile, brew your hot beverage; shake that smoothie; and portion the applesauce. Enjoy your breakfast on the Cote d’Amor.

Tuna-Bean-Garlic Patties     261 cal      7.1 g. fat      33.1 g protein      33.4 g. carb    5.5 g fiber 152.5 mg Calcium     PB GF    HINT: recipe serves 2 [two] The recipe is from the Fast Diet book, where it appears as a salad. This is my cool weather version.bean-tuna-garlic-patties-w-spin-salad

3/4 cup canned navy beans, drained and rinsed                                                                                            1 can light tuna in water, drained and flaked                                                                                                       4 oz tomato: 2 oz cubed seeded and drained;      2 oz left whole if bite-sized or sliced                                                                  2 cloves garlic, chopped                                                                                                                                         1 Tbsp Parmesan cheese, grated                        salt, pepper, thyme, parsley                                                                                                                                            3.5 oz spinach or mixed greens                                                                                                                            2 tsp lemon juice + 1 tsp white wine vinegar + 1 tsp olive oil

Set oven at 350 F. Combine the beans, the tuna, the 2 oz cubed tomato, garlic, and Parmesan cheese in a food processor. Process until smooth. Add salt, pepper, and herbs to taste. Shape the mixture into 4 patties, using a 1/3- cup measure as a mold. Turn out onto a lightly-spritzed baking sheet or silicon baking mat. Bake at 375 F until heated through and beginning to form a light crust on top. Meanwhile, whisk the lemon juice, vinegar, and olive oil in a wide, shallow bowl. Add the greens and the remaining tomato. Toss lightly. Plate the salad decoratively with the tuna-bean patties.