Fast Lifestyle on a Plant-based diet

Boo!

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from another post.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

OK, let’s have some fun with food for Hallowe’en.  Since it is a Fast Day, we won’t eat the candy [you may have some tomorrow], but here are some meals in holiday colors and in keeping with the calories and protein of our Fasting Lifestyle.

Sweet Potato Black Bean Hash:  284 calories  5.6 g fat   7.6 g fiber    18.1 g protein   43.3 g carbs  278.3 mg Calcium   GF  PB   Old friend and fellow bell-ringer Jane Winslow proposed this breakfast and she was right: it is really good.sweet-potatoblack-bean-bake½ c. diced sweet potatoes                                                                                                                                     2 Tbsp yellow onion, diced                                                                                                                                 ¼ red pepper, sliced                                                                                                                                             salt & pepper  +  ¾ tsp paprika  +  ¼ tsp cumin                                                                                                     ½ cup spinach roughly chopped                                                                                                                           ½ c. [3 oz] black beans, rinsed and drained if canned                                                                              one 2-oz egg

Spritz olive oil on medium heat in a large pan. Add sweet potatoes, onion, red pepper, seasonings, and a little water. Cook for 10 minutes, occasionally stirring. Add spinach and cook for an additional five minutes. Lastly, add the black beans and stir until all ingredients are well-blended. HINT: prep this far the night before. Heat before topping with a poached or fried egg. 

Sausage-Stuffed Squash: 286 calories   6 g fat   7.4 g fiber   19 g protein   35.5 g carbs   274 mg Calcium PB GF I always liked the idea of eating Hallowe’en dinner out of a pumpkin, ‘tho I never tried it. Here the vessel is a small winter squash, filled with soy-based sausage stuffing.sausage-stuffed-squash

½ of a 4” diameter winter squash, halved, seeds removed, and baked                                                  2 Boca brand breakfast sausage                                                                                                                         ¼ cup sauce for pasta puttenesca [tomato sauce with black olives and anchovies]                           2 Tbsp low-fat ricotta                                                                                                                                               ½ oz mozzerella cheese, grated  or non-dairy cheese, if you prefer

Clean the seeds out of your squash half and bake cut-side down in a 375 degree oven for 30 minutes or until flesh is soft. HINT: this can be done the day before or hours before. Chop the sausages and combine with the sauce and ricotta. Spoon into the squash bowl and top with the grated cheese. Heat at 350 for about 25 minutes to warm it all.

 

 

 

Something Fishy

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There are so many different, delicious ways to eat seafood, yet it amazes me that there are those who prefer not to eat the denizens of the waters.  Fish and shellfish have lots of protein while being low in calories. Steamed, broiled, baked, stewed: you don’t have to be a pescatarian to enjoy the benefits. The Fasting Lifestyle goes far beyond the can of tuna.    Want to see what the scientists say about intermittent fasting? Read this:   http://www.lift-heavy.com/intermittent-fasting/

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!smoked-salmon-bake

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                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                                                     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; love that breakfast.

Fish Curry:  250 calories      1.6 g fat     8 g fiber      18.5 g protein     31 g carbs     72 mg Calcium   PB  GF    Based on Craig Claibourne’s “Anything Curry,” this is a meal we have enjoyed for years.Fish Curry w: brown rice

curry sauce [makes 3 cups sauce. you need 3/4 cup for tonight’s dinner]:   HINT: Prep the sauce any time you have an extra half hour in the kitchen.  Freeze it in 3/4 cup portions.                                         1 cup onion, chopped                                                                                                                                                                          1 clove garlic, minced                                                                                                                                           1/2 cup celery, chopped                                                                                                                                          1 cup apple, peeled, and diced OR use unsweetened applesauce                                                           1-2 Tablespoons Indian curry powder                                                                                                                       3/4 tsp dry mustard                                                                                                                                                 1 bay leaf                                                                                                                                                                       3 cups fish stock                                                                                                                                                     1/2 cup water                                                                                                                                                     Spritz a sauce pan twice with cooking oil and add 2 Tbsp water. Saute the onion, garlic, celery, and apple until soft.  Sprinkle the curry and mustard on top.  Stir in the bay leaf,  broth, and water.  Let cook  until it measures 3 cups. Remove the bay leaf.  Measure out 3/4 cup for this recipe, then cool and freeze the remainder.

now complete the curry:                                                                                                                                                      1 oz carrot rounds                                                                                                                                                   1/2 cup cauliflower florets                                                                                                                                 2.5 oz cooked fish                                                                                                                                                     3 Tbsp peas                                                                                                                                                             1/4 cup  cooked brown rice  OR  boiled yellow lentils                                                                      garnish:   1/4 cup diced tomatoes   +   ¼ cup diced cucumbers

First, boil the rice or lentils. HINT: If using lentils, check the package for cooking time and plan ahead. Boil extra and freeze the remainder for next time you have this meal. Steam or boil the carrots and cauliflower. Warm the sauce [if frozen], add the fish, peas, cooked carrots and cauliflower. Plate with the rice or lentils, and top with tomatoes and cucumbers.

 

Ides of October

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To the Romans, the 3 days at the middle of any month were called the Ides.  All anyone thinks about are the infamous ‘Ides of March’ against which Julius Caesar was warned.  There is nothing sinister about the middle of October, so let’s eat [up to 600 calories], drink [lots of water], and be merry about our anticipated weight loss for tomorrow.

Red White and Blue       295 calories      1.4 g fat       3.8 g fiber     20 g protein           45 g carbs 504 mg Calcium      PG 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 into a strainer to let the juices drain]                                                                                                                                                                                       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                                                                                                                             large pinch 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 the 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.

Lobster Thermador:    269 calories     13.4 g fat     5.5 g fiber       29 g protein     18.4 g carbs 130.5 mg Calcium    PB GF     Lobster is wonderful for the Fasting Lifestyle, whether you get it pre-cooked or raw. The damage comes when it is slathered in butter. I think that butter masks the clean, pure taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course:  peaches and raspberries.Lobster Thermador

¾ cup lobster, cooked and cut into chunks                                                                                                      1 Tbsp heavy cream 2 Tbsp bechamel sauce [see: 1789, posted on July 13, 2016. I always keep béchamel sauce on hand, frozen in small amounts.]                                                                                  ½ tsp Dijon mustard                                                                                                                                                             flat-leaved parsley, chopped, for garnish                                                                                                         3 oz green beans                                                                                                                                            dessert: 1 oz raspberries  +  2 oz peaches, fresh or frozen, cut into cubes

Stir together the cream, bechamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits in a lovely bowl for dessert.

Just Dandy

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Are you feeling dandy?  or are you feeling annoyed with yourself [or the world in general] about your weight?  Time to start doing something about it.  If you follow the Fasting Lifestyle, I’m almost certain that you will see results. Will you, as the ads say, “Drop 5 pounds by the week-end” ? No, nor should you expect to.  But dropping 2-3 pounds a week, every week might make you feel just dandy too.                                                                           And here is a review of the Fast Diet by US News & World Report:  http://health.usnews.com/best-diet/fast-diet

Cheesy-Bake:   301 calories   7.7 g fat   3.7 g fiber   15 g protein   37.3 g carbs   307.8 mg Calcium PB GF This is the baked version of a cheese omelette which thinks that it is a cheese souffle! Delicious.  Don’t worry about the 301 calories for breakfast, today will still total <600 calories.cheesy-bake-w-apples-r-bs

One 2-oz egg                                                                                                                                                             ¼ oz cheddar cheese, grated                                                                                                                            1 Tbsp reduced fat ricotta cheese                                                                                                                        ¼ c raspberries [When I use frozen fruit, I portion it into its dish the night before, so it will be thawed by morning]                                                                                                                                       ½ oz apple, sliced                                                                                                                                                  blackish coffee or blackish tea or lemon juice & hot water,                                                                        5-6 oz fruit smoothie or natural apple cider

Spritz a ramekin with olive oil or non-stick spray. Set the toaster oven at 350 degrees. Stir the two cheeses together with a fork until blended and whisk with the egg. Without waiting, pour into the ramekin and bake for 12-15 minutes, until puffed and beginning to brown. Prepare the fruit and beverages and enjoy a cheesy start to your day.

Spinach-Fish Timbale:  264 calories   7.4 g fat   6.6 g fiber     37.8 g protein    19.2 g carbs  341.8 mg Calcium PB [GF if you use GF bread] Seen in cookbooks, this recipe lends itself well to our uses.Spinach-Fish Timbales w: gr beans

½ cup blanched spinach [this used most of a 4.5 oz bag of fresh leaves]                                  nutmeg, salt                                                                                                                                                                        1 Tbsp onion/shallot, minced                                                                                                                              1 wedge Laughing Cow cheese                                                                                                                              5 oz sole or flounder or ocean perch fillets, skinned [this is 2 small fillets]                                             ½ slice 70-calorie bread, ground to crumbs HINT: use fresh bread crumbs: dried crumbs have more calories + carbs per volume                                                                                                         3 oz green beans

Heat the toaster oven to 400 degrees. Rinse the spinach but do not dry it. Put into a wide pan and put over medium heat with a lid. Check the spinach frequently, stirring,  and remove from heat when the leaves are wilted. There might be some liquid still in the pan. When the leaves are cool enough to handle, remove by the hand-full and squeeze the liquid out, saving it in the pan. Coarsley chop the spinach leaves and put into a bowl with the salt and nutmeg. Add the cheese to the warm spinach and stir until the cheese mixes in.

In the pan of spinach water, cook the onion/shallot until the water is gone. Combine the onion, bread crumbs, and spinach.

Lay the fish fillets out so that they make one long line, over-lapping by about an inch. Spoon the spinach stuffing on the fish to cover it. Spray the inside of a 1-cup ramekin or custard cup with oil or non-stick spray.

Roll up the fish as compactly as you can and put it into the ramekin. Bake in the oven for 15 minutes. Cook the green beans. When the fish is baked, hold the ramekin in one oven-gloved hand while you invert a plate over the ramekin. Flip it all over so that now the ramekin is upside down. Lift off the ramekin. Plate with the beans.

Mushrooms

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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.

This time of year, there are plenty of mushrooms. IF you know what to collect, they are your’s for the taking.  Find a friend who is knowledgeable or join a mycological society that goes out for forays. Learn to identify one type of mushroom reliably and the fun begins.  Mushrooms work nicely in the Fasting Lifestyle because they are nutritious and flavorful but low in calories when used correctly. Wild mushrooms can be found at farmers’ markets, too. Eat at breakfast and dinner when they are in season. Such a treat.

Mushroom ScrOmelette     297 calories    5.8 g fat     2.4 g fiber      15 g protein     33 g carb     212 mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB   GF Mushrooms combine well with Parmesan cheese. Apples add the flavor of Fall.

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week.                 ½ oz fresh mushrooms, chopped                                                                                                                           ½ tsp grated Parmesan cheese                1 ½ oz of apple or plum    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 

Chop or slice the mushrooms and saute with a little water in a skillet. Remove from heat, drain, and set aside. Now whisk the 1.5 eggs with seasonings to taste. Pour into a heated skillet sprayed with non-stick cooking spray. Cook, tipping the pan and lifting the cooked eggs until the bottom is set but the top is still moist. Top with the mushrooms and cheese, fold and plate. Serve with fruit, plus your beverage and smoothie. You are off to a good start.

Mushroom Tart: 268 calories 10 g fat 3.2 g fiber 22.6 g protein 16.4 g carbs 241 mg Calcium PB GF – if you eliminate the Arnold Sandwich Thin or substitute 25 calories of GF bread The Gunflint Lodge Cookbook supplied this recipe. Then, of course, I altered it to suit our requirements. But mostly, it is their’s!

mushroom-tart

1 small clove garlic         ¼ cup leeks, white and/or green parts, sliced                                                                                               6 oz mushrooms, cut into chunks or slices                      2 Tbsp white wine                                                                                                                                                two 2-oz eggs                     ½ cup fatfree milk                                                                                                                                                      ¼ cup Gruyère cheese, grated           ½ cup lowfat cottage cheese                                                                                                                                      1 and ¼ oz carrots                            ¼ Arnold Sandwich Thin

Sauté/steam the leeks, garlic, and mushrooms in a little water until soft. Add the wine and cook uncovered until the liquid is nearly gone. Season with salt and pepper. Put the vegetables into a lightly-oil-spritzed baking dish, and cover with the cheese. Whisk eggs, milk, and cottage cheese together and pour over everything in the baking dish. Bake at 375 degrees until the filling is set [knife stuck into center comes out clean]. Remove from oven and cool 15-20 minutes before eating. Prepare your carrots and slice the Sandwich Thin, toasting it if you wish. A tasty Autumn meal.

Summer Lingers

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Sometimes the Equinox brings cool rain and wind, sometimes balmy summer weather lingers for a bit. Whichever weather you are having, you can continue the Fasting Lifestyle with today’s menu.  The breakfast features Fall apples and smokey flavors, while the dinner uses up more of the ubiquitous zucchini.

Gravlax & Grannies: 299 calories    GF  PB   For an appetizer at the Inn at Saint Peters, we enjoyed their Smoked Trout with Apples. It occurred to me that this could be a fine breakfast for those who enjoy a savory/seafood taste in the a.m.  I substituted mackerel gravlax for the smoked trout, just because that was on hand, but it was a grey-brown instead of the lighter hue of the trout or the pink of a salmon.  Use what is available.gravlax-apples

2 oz mackerel gravlax or smoked trout or smoked salmon                                                                               2 oz Granny Smith apple, thinly sliced; each slice cut into 1/2-moons                                                 ¼ c blueberries plus a few raspberries                                                                                                               blackish coffee, blackish tea, or lemon in hot water                                                                                            5-6 oz smoothie or natural apple cider

Slice the fish with the grain to create thin slices. Arrange the fish and apples in overlapping slices around the plate. HINT: I did this the night before, covered it with clingwrap and put it in the ‘fridge. So quick the next morning!! Brew your hot beverage, blend or shake your smoothie, dish out those healthy blueberries, and breakfast elegantly.

Zucchini Fritatta  300 cal   21 g fat   3.5 g fiber   23 g protein   20 g carb   402 mg Calcium    GF PB       HINT: serves two, so save half for lunches or dine with a friend. Inspired by a recipe in Fresh Ways with Vegetables, part of a Time-Life series from 1986.Zucchini fritatta

3 two-oz eggs                                                                                                                                                               ¼ cup low-fat ricotta chesse                                                                                                                            thyme, salt, pepper to taste                                                                                                                                  3 oz mushrooms, chopped                                                                                                                                   2 cloves garlic, minced or pressed                                                                                                                       ¼ c. onion, chopped                                                                                                                                                 ½ pound zucchini, grated                                                                                                                                       1 tsp lemon juice                                                                                                                                                      2 Tbsp Parmesan cheese, grated                                                                                                                          1 and ½ oz mozzerella cheese, grated

Whisk the eggs, ricotta, salt, pepper, and thyme together. Heat the broiler. Cook the mushrooms, garlic, and onion in an oven-safe pan for 2-3 minutes, adding a bit of water if the mushrooms’ liquid evaporates.  Add zucchini and lemon juice and cook about 5 minutes, until vegetables are soft and all the liquid has evaporated. Turn the heat down to medium and stir in the Parmesan. Smooth the surface of the vegetables in the pan and pour in the egg/ricotta mixture. Cook on the stove-top for 1 minute. Sprinkle with mozzerella and put under the broiler for 2-3 minutes. Cut in half. Save that half for tomorrow or serve proudly to your dinner companion.

Lots of interest in the press these days about Intermittent Fasting [aka: the Fasting Lifestyle; the 5:2 diet; the Fast Diet].  Here’s what Scientific American says about it:  http://www.scientificamerican.com/article/how-intermittent-fasting-might-help-you-live-longer-healthier-life/

Fasting Fare

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Often when I tell people that we Fast twice a week, the reaction is incredulity: who would want to put themselves through that horrible prospect?  No food all day?!?!  But its not like that, is it?  We look forward to the food on a Fast Day as much as to food on Slow Days. It is no less delicious; no less inventive; and it can be quite filling too.  Fast along with me.

Bleu Cheese Bake:    292 calories  7.3 g fat  2.3 g fiber  14.3 g protein  37.1 g carbs  250.7 mg Calcium  PB GFbleu-cheese-bake-w-r-b-applesauceyog

1 two-oz egg                                                                                                                                                              ¼ oz bleu cheese                                                                                                                                                      1 Tbsp fat-free cottage cheese                                                                                                                               1/2 oz raspberries + 1/2 oz unsweetened applesauce + 1 Tbsp fat-free vanilla yogurt OR  2 oz applesauce, unsweetened                                                                                                                                                                        5-6 oz green smoothie or fruit smoothie or natural apple cider                                                                            Blackish coffee or blackish tea or lemon in hot water

Mash the cheeses together with a fork and whisk in the egg. Bake in a lightly-spritzed ramekin at 350 degrees until cooked through, about 12-15 minutes. Dish up the applesauce, pour the smoothie, pour your beverage. M-M-M

Tuna-Egg-Tomato Salad   248 cal   15.8 g. fat  __ g fiber   23.4 g. protein   13.5 g. carbs  __ mg Calcium   PB GF  This is a Spanish-inspired meal from a cookbook called Everyday Tapas. I took out the potatoes and substituted garbanzo beans. The recipe is very simple and delicious as well.   HINT: This makes enough for two meals. Invite a friend or enjoy it as a lovely lunch the next day. Today’s lettuce will wilt by tomorrow, so plan around thattapas-tuna-w-tomato-egg-bean

5 oz canned white-meat tuna in water                                                                                                                 2 two-ounce eggs, 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                                                                                                                                          1 ½ tsp olive oil                                                                                                                                                                  1 tsp white wine vinegar                                                                                                                                  fresh parsley, salt, pepper                                                                                                                               pansy or violet flowers for garnish

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.

Mother E

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My mother-in-law liked good food but she did not enjoy cooking. Breakfasts were always prepared by her husband who loved to bustle about the kitchen. She prepared simple, nutritious fare for home but really preferred to dine out. We were always glad when she would offer to take us to Hector’s Country Kitchen. Today in honor of her birthday, we’ll eat a breakfast that she would have liked and a dinner reminiscent of Hector’s.

Cheese ScrOmelette   303 calories   10.1 g fat   1.8 g fiber   15.6 g protein    28.7 g Carb   232 mg Calcium   PB  GFcheese omelette w: applesauce

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 oz cheese such as Cheddar or Gruyere                                                                                                       1 and 1/2 oz applesauce or raw apple                                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                                      5-6 oz green smoothie or fruit smoothie

Whisk the eggs with seasonings to taste. Grate the cheese. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, sprinkle with cheese, fold and plate. Slice fruit, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving.

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

½ cup crab meat                                                                                                                                                  2/3 ounce egg [white and/or yolk: using white only reduces the fat]                                                        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 people                                       1 tsp butter                                                                                                                                                                         ¼ cup white wine                                                                                                                                                      2 tsp shallots, chopped                                                                                                                                           1 cup greens + 1/2 tsp olive oil + 1/2 tsp vinegar per person

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 15 minutes or until the fish is cooked and opaque. Prepare and cook the green beans. When serving the fish, pour the pan sauce over top.

Summer Savory

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The herb ‘summer savory’ Satureja hortensis  is one of the principle seasonings used in Prince Edward Island, Canada, as well as in Brittany, France.  I think it is interesting to be able to trace culinary influences from country to country and across oceans. Sometimes we save foods which are savory and rich in flavor for winter months as if blander foods will keep us cooler.  But summer brings all the fresh herbs and vegetables which are rich and delicious.  The Fasting Lifestyle permits us to enjoy our savory summer foods.

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                                             1 Tbsp cottage cheese                        pinch savory, salt, pepper         ½ oz unsweetened applesauce                                                                                                                                                                                                          optional:  blackish coffee or blackish tea or lemon in hot water                                                                                                    optional:  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.

Tuna-Bean-Garlic Salad 261 cal   4.2 g. fat   5.5 g fiber   31 g protein    28.4 g. carb  152.5 mg Calcium  PB GF    HINT: this recipe serves 2 [two] Dine with a friend or save half for lunch tomorrow.  This is from the Fast Diet book. Great in warm weather.                                                                               

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

Gently stir the beans, tuna, and garlic together. In a wide, shallow bowl whisk the lemon juice, vinegar and olive oil. Stir ½ tsp of the dressing into the bean mixture. Toss the greens and herbs with the remaining dressing, then stir the bean mixture into the greens. Top with the Parmesan cheese. Season with salt and pepper.

Cowboy Food

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My sister was born on the King Ranch in Texas. She says you can’t call yourself a real Texan if you weren’t born south of the Pecos River, so she is the real deal. Our parents lived in the small town of Kingsville, located within the bounds of the giant ranch, during WW2, and were still there in 1946. Although they moved when my sister was 2 years old, while we were growing up there were always Texas and cowboy references.  So in honor of my only sibling’s birthday tomorrow, I propose a menu of cowboy fare, suitable wherever you live.

Chili-Chile Eggs: 299 calories  11 g fat  3.4 g fiber  16.3 g protein  18 g carbs   235.6 mg Calcium  PB GF  The combination of chile peppers and chili, that famous Tex-Mex dish, is irresistible.Chili-chile Eggsone 2-0z egg                                                                                                                                                             ¼ cup Chili Non Carne  [see recipe below]                                                                                                                                          1 Tbsp canned green chiles [Hatch brand is the best]                                                                                                                                                                                                                                                                  1/8 oz cheddar cheese, grated                                                                                                                              2 oz melon                                                                                                                                                          blackish coffee or blackish tea or lemon juice & hot water                                                                        5-6 oz fruit smoothie or natural apple cider

Whisk the Chili and chiles with the egg. Add salt to your taste. Pour into a lightly-spritzed ramekin and top with the grated cheese. Bake at 350 degrees for 20 minutes. The egg mixture will puff up and be firm to the touch when done. If it is jiggly in the middle, keep baking it. Prep the fruit, brew your beverage, shake or make the smoothie. You are off to a chili start, even if your weather is hot.

Chili non Carne: PB GF   The recipe is my mother’s, except that she used beef. And she served it on a heap of mashed potatoes, but we won’t do that on a Fast Day.  HINT: This is enough for 4 one-cup servings OR two 1.5 cup servings with 1 cup left over. Save the remaining chili for a lunch or  use in breakfast as we did today.                                                    1 cup =  133 calories   0.7 g fat    6.3 g fiber    7.1 g protein    9.8 g carbs       70 mg Ca                                             1.5 cups = 199 calories   1.1 g fat   9.1 g fiber   9.4 g protein    14.2 g carb   120 mg CaChili non carne w: melon

 For 1.5 cups chili served with cheese garnish and melon, as in photo:                                       276 calories    9.7 g fat   6.1 g fiber   13.3 g protein    19.4 g carbs   227 mg Calcium

15 oz canned red beans, drained and rinsed                                                                                                 16 oz canned tomatoes – in chunks or diced, not drained                                                                         1 cup chopped onion                                                                                                                                                1 cup green pepper, chopped                                                                                                                                2-3 tsp chili pepper, or more if you like it hotter                                                                                        ½ – 1 tsp ground cumin                                                                                                                                      per serving: 1 Tbsp cheddar cheese, grated, as a garnish              2 oz melon

Saute the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning. Serve one or one and a half cups for dinner tonight with the grated cheese on top.