Fast Lifestyle on a Plant-based diet

Delicious

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Let’s eat some food that is delicious AND good for our health. Why not? You deserve it!

Ratatouille Omelette 285 calories 9.4 g fat 2.8 g fiber 18.8 g protein 31 g carbs 297 mg Calcium PB GF, if using GF bread or no bread  [sorry, no photo yet. check later]

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                                                                                                                                                                                          1/4 cup Mediterranean Vegetables, drained + chopped                                                                              1/4 oz mozzerella cheese, grated                                                                                                                               ¼ slice multi-grain 70-calorie bread                                                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                                      5 oz green smoothie or fruit smoothie or unpasturized apple cider

Whisk the eggs and pour into a medium-hot non-stick skillet with a spritz of oil.  When the bottom of the eggs begins to set, distribute the vegetables and cheese over half the eggs.  Fold and continue cooking to desired

Red Beans & Rice    per serving:  280 calories    1.2 g. fat  9.2 g fiber   11.4 g. protein     59.6 g. carb    142.8 mg Calcium   PB GF   This is the old classic recipe, long touted as containing the ‘perfect protein’. We used to think it would be bland, but it isn’t!  Yeah, you’re right, the carbs are way over the top, but these are complex carbs so that’s good.  HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later meals.red beans & rice w: peas

1 and 3/4 cups brown rice, cooked                                                                                                                   ½ cup celery, chopped                                                                                                                                        ½ cup sweet yellow or any color pepper, diced                                                                                             1 cup onion, chopped                                                                                                                                               2 cloves garlic, minced                                                                                                                                         ¾ cup crushed tomato                                                                                                                              oregano + black pepper  to taste                                                                                                                               1 and 3/4 cups red beans, drained and rinsed [Goya brand is very good]                                          per serving:       ½ cup green peas or beans     

Cook the rice.[This takes 30-45minutes]  Steam/sauté the celery, pepper, and onions in a little water for 5 minutes. Add the garlic and cook 5 minutes more. Add the crushed tomatoes and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4  cups to the vegetable mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green beans.

 

 

 

 

Cinquo de Mayo

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This widely-celebrated holiday is greatly misunderstood.  When Napoleon Bonepart was working on being emperor of the world, he installed his sister and her husband on the throne of Mexico.  The pair were inept rulers and the populace rose up to depose them.  Decades later, on May 5, 1862, France invaded Mexico, which had defaulted on debts.  When a tiny force of locals defeated the French army, Voila! Cinquo de Mayo!  This year it occurs on a Fasting Thursday and you have two choices: Fast on a different day, or just binge.  [The latter is not recommended]

Here are several tried and true recipes for Mexican-inspired meals which are consistent with the Fasting Lifestyle.  Pick a breakfast, choose a dinner, skip the lunch/snacks, and maybe you can squeeze in a tiny shot of tequila [about 85 calories], if you are so inclined.  **

Tostada       PB  GF    posted in Mex-Morroc,              January 31, 2016                                                                       Breakfast Burrito  GF     posted in Seasonal Foods              September 27, 2015

Chile non Carne    PB  GF    posted in Go Wild            March 2, 2016                                                                          Chicken Quesadillas     GF      posted in Gunn & Grommet          April 13, 2016                                                     Seafood Tacos   PB  GF    posted in Amour Propre           February 21, 2016                                                             Chicken Cesar Salad     GF      posted in Oregano              April 6, 2016

 

**http://www.shape.com/healthy-eating/healthy-drinks/cinco-de-mayo-10-alcoholic-drinks-avoid       This website tells of the calorie-bombs which pose as drinks for celebrating Cinquo de Mayo.  And it offers alternative beverages for any occasion, because eating in a healthy manner is an every-day idea.

Floralia

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The ancient Romans threw a 5 day festival in honor of Flora, the goddess of flowers and Spring.  In southern France, towns celebrate in early May with floral displays and parades of flower-bedecked floats. I like to recognize the season with meals based on flowers, fruits, and vegetables. We can celebrate Flora and the Fasting Lifestyle.  Put some fresh flowers on the table, use the flowered napkins, and eat your way to better health.

Ratatouille Eggs     292 cal       PB    [GF if you use GF bread]Ratatouille Egg-toast

1 piece 70-cal multi-grain bread [I use Nature’s Own]                                                                            one 2-oz egg                                                                                                                                                            ¼ cup Mediterranean Vegetables [see Saint Swithen’s Day from July 15, 2015]                                                                                    5-6 oz green smoothie or fruit smoothie or unpasturized apple cider                                         blackish coffee or blackish tea or lemon in hot water

Toast the bread. Warm the vegetables briefly and spoon onto the toast. Fry the egg using a non-stick or cast iron pan and put the egg on top of the vegetables on the toast. Pour the beverages and you have a fine breakfast as well as a head-start on your 5 servings of vegetables for the day.

Shad with Chickpea Ragout    297 calories        13 g fat       7.5 g fiber       20 g protein    26.5 g carbs       62.7 mg Calcium      PB GF                                                                                                                                                    Shad fish used to be a highly-anticipated event of Spring. They ran up-river from the sea, heralded by the blooming of the Shad Bush [genus: Amelancher] , and were devoured for their flesh and roe. Now much more rare, their flesh is still delicious and full of Omega 3. The chickpea ragout is from Jacques Pepin and could be a meal in itself.Shad w: chickpea ragout

Chickpea Ragout         nb: entire batch has 484 calories, so break into portions      PB  GF  divided in 2: 242 calories 4.8 g fat 10.7 g fiber 11.7 g protein 40.3 g carbs 51.3 mg Calcium divided in 4: 121 calories 2.8 g fat 5.3 g fiber 5.8 g protein 20 g carbs  26 mg Calcium   HINT: If you aren’t serving 4 people, freeze the remainder in single serving portions.

This is from Jacques Pepin’s Fast Food My Way. Of course he doesn’t mean my kind of ‘Fast Food,’ but Pepin has long been a proponent of healthy cooking. He presents this as a side dish, which for our purposes is best prepared with seafood or another protein source. If you want to eat it on its own, top it with some cheese.                                                                                     ½ tsp olive oil                                                                                                                                                          ½ cup diced onions                                                                                                                                              ½ cup scallions, chopped                                                                                                                                       1 Tbsp garlic, chopped                                                                                                                                          2 cups diced tomatoes, fresh or canned, drained                                                                                         1 and ½ cup chickpeas, drained and rinsed if canned                                                                                 ½ cup chicken stock                                                                                                                                                   ½ tsp salt  &  ½ tsp pepper

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, chicken stock,  salt, and pepper. Cook over low heat until liquids are mostly evaporated. If using now, separate out your portion and keep warm. Cool the remaining ragout and freeze it in serving portions.

2 oz shad, boned                                                                                                                                                            1 Tbsp salsa verde I like Herdez brand: lots of flavor, next-to-no calories                                              2/3 cup chickpea ragout                                                                                                                                         3 oz snow peas

Put the shad in a small oven-proof dish and spoon the salsa verde on top. Turn the fish to coat on both sides. Bake at 400 degrees for 5 minutes. String the snow peas and steam or boil until tender-crisp. Warm the chickpea ragout [in microwave, if using ragout made before] and plate it all. So-o-o-o easy!

NB: Can’t find shad? You could substitute 4 oz of swordfish or halibut or smelts or 3 oz salmon

Fasting while Fasting

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Lent is one of the times of the Christian calendar when people think about fasting: reduced calories, meatless meals, more fish, no eggs.  Even though it is late in the Lenten season, it is not too late. Just like dieting, if you stray, you can always get back onto the path.  Here are some suggestions for meals that will meet the requirements any day you choose.

Felafel posted under ‘Fun Food’ September 13, 2015

Tuna-Bean-Garlic Patties posted under ‘Rich Flavors’ February 28, 2016Tuna:bean:garlic patties

Spinach/Fish Timbals posted under ‘Keep the Faith’ February 7, 2016Spinach-Fish Timbales w: gr beans

Chili non Carne posted under ‘Go Wild’ March 2, 2016

Minestrone Soup posted under ‘Mmmmmm….’ February 3, 2016

Mediterranean Vegetables with Couscous posted under ‘…Summer…’ February 3, 2016Mediterranian Meal

Salmon Roasted with Tomatoes posted under ‘What do we do now?’ January 3, 2016Roasted slamon w: tom + sug-snap peas

Red Beans and Rice posted under ‘Some of That’ October 7, 2015

 

Simple Gifts

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Nothing wrong with simple, tasty, nourishing food. Let’s have some and continue to enjoy the Fasting Lifestyle.

Oatmeal Pudding     295 cal     2.6 g. fat     12.1 g. protein     49.7 g. carb GF PB                                A riff on a recipe found in Marion Cunningham’s Breakfast Book, this can easily be prepped the night before. HINT: THIS MAKES ENOUGH FOR TWO [2] PERSONS OR 2 [two] MEALS FOR ONE PERSON.  If you don’t serve the extra portion, it will freeze well.oatmeal-cottage cheese pudding

½ cup oatmeal, cooked in 1 cup water                                                                                                               2 tsp maple syrup                                                                                                                                                  ½ cup fat free cottage cheese                                                                                                                         pinch of nutmeg or cinnamon                                                                                                                            4 Tbsp. blueberries [fresh or frozen]                                                                                                                  …………………………….                                                                                                                                                 per serving:     1 ½ oz of apple per person                                                                                                         5-6 oz smoothie or natural apple cider                                                                                               blackish coffee or blackish tea or lemon in hot water

Cook the oatmeal in the water. Take off the heat and stir in the maple syrup and nutmeg. While it is still a little warm, stir in the cottage cheese. Let sit to cool. HINT: I did this part the night before while cleaning up after dinner. If making one portion, pour half of the pudding into a freezer container and top with 2 Tbsp blueberries. Freeze it. HINT: make the entire batch, eat half of it today and freeze the rest for a really simple-to-prepare breakfast for another day. With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin. Nuke it for a minute to heat through – longer than that and it will bubble over. Serve with the apple, smoothie, and hot beverage for a hearty, healthy meal.

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.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. 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.

NY Times says…

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You’ve got to read this! A blogger for the New York Times says what I’ve been telling you all along: Fasting has health benefits!  http://well.blogs.nytimes.com/2016/03/07/intermittent-fasting-diets-are-gaining-acceptance/?_r=0

Today’s breakfast uses left-over vegetables from dinners and soup from the freezer. That makes it very easy to continue in the Fasting Lifestyle.

Vegetable Omelette   283 K    9.5 g. fat    19.5 g. protein      30 g. carb     PB GF [if you eliminate the piece of bread or substitute a GF bread]   Take advantage of the goodness of vegetables and use up some left-overs at the same time! Win-win.Vegetable Scramble w: toast, apple

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 tsp Parmesean cheese, grated                                                                                                                      2 tsp red onion, chopped                                                                                                                                      1 oz cooked summer squash/ green beans/ broccoli/ HINT: prepare extra vegetables at dinner on Wednesday or Sunday and save for this meal the following Fast Day                              ½ slice 70-cal bread                                                                                                                                            salt, pepper, herbs of your choice                            2 oz apple                                                            blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Spritz a fry pan with olive oil or non-stick spray and stir the onions until they are soft. Chop the cooked vegetables and add to the pan to warm. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. As bottom of eggs begins to set, put the cheese, salt and pepper on the eggs. Cook to your liking, fold and plate with the fruit and toasted bread. Pour your beverages and have a great day.

Baked Bean Soup    285 cal.    3.5 g. fat     11.7 g. protein     44.6 g. carbs.      PB  GF                   This classic is from Fannie Farmer cookbook and it sure hits the spot. Super easy to prepare. OK, the carb count is high, but look how low the fat is! And baked beans are good for you! HINT: These amounts are enough for TWO, so freeze the rest for a wiki-wiki dinner.baked bean soup w: grapes & caulifower

1 cup baked beans, canned                                                                                                                              1/8” slice onion, chopped                                                                                                                                      1 stalk celery, chopped                                                                                                                                           ¾ cup canned or stewed tomatoes                                                                                                                   1 ½ cup brown stock/beef stock                                                                                                                     dash hot sauce                                                                                                                                                         salt & pepper                                                                                                                                                            garnish: 2 lemon slices [optional]        1/2 hard boiled egg, sliced [not optional]

Simmer beans, onion, celery, and tomatoes in a covered pan for 30 minutes or until celery is soft. Add brown stock, hot sauce, salt, pepper and heat through. Run it all through the blender or food processer. Serve with lemon slices and egg slices as a garnish. Fast, easy, inexpensive, good.

Go Wild.

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What comes after a daring Leap [Leap Day, that is]?  A chance to go wild! No, I don’t mean leaving your diet behind.  Living the Fasting Lifestyle has been the healthiest thing I’ve ever done for myself.  It is not just about the foods I eat, I am exercising more, too.  Husband and I try to walk every day for 2-3 miles, which really helps over-all health. Get outside, walk in the wild. Have some crazy-good food, too.  Recipes below.

PowderMill Scramble:  247 calories   9.3 g fat   17.6 g protein   34.3 g carb     PB GF                  This recipe is straight out of Jerry Willis’ Powder Mill Pond Restaurant where it was a favorite. Alas, brunch is not served at Jerry’s Marzano’s Trattoria but you can enjoy this at home.PM scramble or Ham omelette? w: apple

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.                                             ½ oz smoked salmon                                                                                                                                               1 Tbsp chopped chives or scallion greens                                                                                                        1 clementine OR 1 and ½  oz apple                                                                                                                      5-6 oz fruit smoothie or pure apple cider                                                                                              blackish coffee or blackish tea or lemon in hot water

Whisk the eggs [salt and pepper may not be needed depending on the seasoning of your salmon]. Pour into a pan which has been sprayed briefly with cooking spray. Before the eggs set, add the salmon and scallions. Scramble to taste. Brew your beverage and take the previously-made smoothie from ‘fridge. Plate with fruit of choice.

Chili non Carne:   277 calories   3.5 g. fat   15.6 g. protein    48 g. carbs    PB    GF                          HINT: This is enough for 2 one-cup servings. Save the remaining chili for a lunch or freeze it and watch for future postings to see how we use it for breakfast!    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.venison chili w: melon

15 oz canned red beans, drained and rinsed                                                                                                16 oz canned tomatoes – in chunks or diced                                                                                                 1 cup chopped onion                                                                                                                                             1 green pepper, chopped                                                                                                                                      2-3 tsp chili pepper, or more if you like it hot                                                                                               ½ – 1 tsp ground cumin                                                                                                                                       per serving: 1 Tbsp cheddar cheese, grated, as a garnish

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 cup for dinner tonight with the grated cheese on top.

Shake Up Your Routine  “Resolve to do something that’s both healthy and new once a week. Try a new way of preparing vegetables, participate in a Cross-Fit, Zumba or cooking class, go on a guided nature walk, or join a CSA [community-supported agriculture group] early to help with planting. The options are truly limitless, and doing new things is fun. It engages your mind, keeps you active, adds excitement to your life and helps you meet new people and develop supportive friendships. And, oh yeah, helps you lose weight, too!” — Libby Mills, MS, RDN, LDN, Spokesperson for the Academy of Nutrition and Dietetics   https://www.yahoo.com/health/10-resolutions-diet-experts-want-143451460.html

Amour-propre

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Literally, the title means ‘love of self’ implying vanity and selfishness.  But it can also mean ‘self-respect.’  Many people want to lose weight so they will like themselves better. Like yourself enough now, so that you will want to stay with the Fasting Lifestyle and lose those extra pounds. If you aren’t happy with yourself now, losing weight won’t help.

Coddled Eggs 280 calories 6.3 g. fat 10 g. protein 16.6 g. carb  PB GF if using GF breadcoddled egg w: yog blueberries

one 2-oz egg                                                                                                                                                              1 ½ tsp grated Parmesan cheese                                                                                                                           other seasonings to taste                                                                                                                                   ½ slice 70-cal bread                                                                                                                                               ¼ cup berries                                                                                                                                                          2 tsp plain nonfat yogurt                                                                                                                          blackish coffee or blackish tea or lemon and hot water                                                                           5-6 oz fruit smoothie or green smoothie or cider

Bring a small pan of water to a simmer. Use enough water to cover the egg coddler by 1” or to come ½ way up the custard cup. Spritz some cooking spray into an egg coddler or ramekin or custard cup. Break the egg into the coddler or ramekin, and add and salt/herbs to taste. IF USING A CODDLER: Screw on the lid of the coddler and lower it into the water. IF USING A CUSTARD CUP OR RAMEKIN: carefully place the custard cup into the water and adjust the water level so it comes up half-way. Put the lid on the pot. Simmer 4.5 minutes then turn off the heat and leave the eggs in the water for about 3 minutes more. Toast the bread and serve with mixed fruit/yogurt. Pour your hot breverage, and the smoothie. You will feel coddled and cossetted when you treat yourself to this breakfast.

Seafood Tacos:    270 calories    2.1 g. fat 2   3 g. protein    36.4 g. carbs          PBseafood tacos w: slaw & salsa

two 6” corn tortillas        I like Ole brand                                                                                                            3 oz cooked fish HINT: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap it and label it and store in freezer until needed.                                                                                 ½ cup tomato, cubed  and drained                                                                                                                                          ½ cup cabbage, chopped                                                                                                                                         1 oz red onion, sliced                                                                                                                                                 1 Tbsp lime juice or salsa verde [Herdez brand is good]                                                                         pinch chili powder + pinch cumin                                                                                                                    1.5 Tbsp plain yogurt

Combine the cabbage, tomato, and onion in a bowl with the lime juice and spices. Heat a large griddle or cast iron pan and put the tortillas in it until they are warm, pliable, and beginning to brown. Remove to your plate. Spread the tortillas with the yogurt. Divide the fish between the tortillas and add a splash of lime juice or salsa verde. Top with the vegetable slaw. If there is too much slaw to fit into the tortillas, serve it on the side.

Do you like yourself enough to take action for your health? Start following the Fasting Lifestyle and read the following link:                                                                                                          8 Things You Can Do on Sunday to Lose Weight All Week    http://www.cheatsheet.com/health-fitness/8-things-you-can-do-on-sunday-to-lose-weight-all-week.html/3/

Keep on trying

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If you had made a resolution this year to do better at being healthy, how’s it going? Is it difficult some days? Keep on trying! After all, the Fast Lifestyle involves only 2 days a week, and surely you can find the resolve to stick to that. Hang in there. Eat your veggies.*  Keep the faith. Lower the fat and carbs. Get back on the plan tomorrow and you will thank yourself later.

Shirred Egg    284 calories    8.4 g. fat     12.25 g. protein     25.7 g. carb   PB, if you eat only 3 eggs per week [GF if you use GF bread]    I learned to prepare this dish when working on my Girl Scout ‘Cooking’ badge. I still eat it because it tastes so good. Peter says, “this is my favorite FAST breakfast!” Shirred EggOne 2-oz egg                                                                                                                                                              1 Tbsp half&half                                                                                                                                                    1/2 Tbsp Parmesan cheese                                                                                                                                half a slice of 70-calorie bread, toasted                                                                                                             2 oz apple slices                                                                                                                                              blackish coffee or blackish tea or lemon in hot water                                                                               5-6 oz fruit smoothie, green smoothie or natural apple cider

Heat the toaster oven to 325. Spritz a 1-cup ramekin with cooking oil or spray. Break the egg into the cup, and pour the half&half on top. Sprinkle with cheese, add salt and pepper to taste. Bake for 12-15 minutes, then let sit 2-3 mins. Plate with the toast, apples. Serve with your choice of black-ish coffee or tea, or lemon in hot water.

Spinach-Fish Timbale   264 calories    7.4 g. fat    6.6 g. fiber    37.8 g. protein    19.2 g. carbs 341.8 g. Calcium     PB [GF if you use GF bread]                                                                                      Seen in cookbooks, this recipe lends itself well to our uses. The calorie count looks low, but you will find it to be filling and satisfying.

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 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 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.

 

* Meet Your Daily Veggie Quota

“My long-term resolution is to get five to six cups veggies (raw or cooked) daily for good health and energy. Yes, even dietitians can have days when they don’t meet their veggie quota! Increasing veggie intake not only boosts general health, it helps to prevent disease, too. Plus, veggies also make excellent hunger tamers. Deeply colored veggies naturally suppress appetite and increase fullness from their fiber and essential fatty acid content, making these nutritional gems something you should aim to include at every meal! — Lauren Minchen MPH, RDN, CDN

….. Summer…….

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With the start of February, it is time to think about summer and where your body will be with its goals.  Today’s menu spotlights the plants and tastes of Summertime.  To be where you want to be [in terms of your health] this Summer, you must start now.  Get the good habits going and follow the Fast Lifestyle starting tomorrow.

Herb Scrambled Eggs w/ toast 279 calories   7.9 g. fat  18.2 g. protein  23.7 g. carbs   PBHerb Scramble w: plum

3 two-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week                                                                                                                                                                             1 Tbsp chopped herbs: chives, rosemary, oregano, thyme, lavender                                                      salt & pepper to taste                                                                                                                                           ½ piece of 70-cal whole-grain bread    OR full piece of 35 calorie bread [shown]                                                                                                                 5-6 oz green smoothie or fruit smoothie                                                                                                           hot beverage of choice, go light on the cream and sugar                                                                             1 plum

Whisk the eggs with salt & pepper to taste. Pour into a hot pan sprayed with cooking oil. When bottom of eggs are set, sprinkle the herbs over the eggs, fold, and plate. Toast the bread, brew the beverage, pour the smoothie, and you are good to go.

Mediterranean Vegetables 289 calories 8.7 g. fat 15.2 g. protein 44 g. carbs      PB  Mediterranian Meal

HINT: This makes enough vegetables for two [2] meals or save the rest for a following dinner or for a Ratatouille Breakfast.   Measure out 2 cups of the mixture and store it.                                                                                                     2 cups eggplant, peeled and cubed   OR    1 and 1/2 cup bell peppers, cubed                                        2 cups tomato, cubed                                                                                                                                              2 cups zucchini, cubed                                                                                                                                          2 cloves garlic                                                                                                                                                             1 and 1/2 tsp oregano                                                                                                                                               ½ cup chickpeas, rised and drained                                                                                                               per serving: 1 oz mozzerella, shredded                                                                                                           ½ cup brown rice or couscous, cooked

Prepare all the vegetables, and put them in a saucepan. Simmer, covered, until cooked through. Add oregano, salt and pepper to taste, and the chickpeas. Prepare the brown rice or couscous and place it on one side of the plate. Spoon 2 cups of the vegetables next to the couscous. Top with cheese and tuck into it!