Fasting Lifestyle

Defining Some Terms

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Back to School and here’s a vocabulary lesson. The quiz at the end of the lesson is how you live and eat for the rest of your life.

Fast Diet:  Also called the 5:2 Diet, it was proposed by Dr. Michael Mosley of England as a way to improve over-all health via two days of calorie restriction each week. The health benefits include: weight loss; lower blood sugar; lower cholesterol; lessening of pre-diabetic tendencies; reduction of body fat; higher HDL cholesterol; and possibly better brain function.

calorie restriction: Daily calorie intake limited to 600 calories derived from high quality foods. This is for two days a week. There are no limits on what you eat the other days, but faithful adherents find that on non-Fast Days they tend over time to have a smaller appetite. This does not mean that you can or should eat rice cakes all day as long as the total doesn’t exceed 600 calories.  Read on to see the components of quality food for a Fast Day.

low fat: A menu with less than 22 grams of fat per day is considered to be ‘low fat.’  It has been shown that fat doesn’t make you fat, but a lot of fat in the diet affects the possibility of diabetes. Fasting reduces the factors that may predispose one to diabetes. Reduced fat also means reduced calories. Resorting to pre-packaged meals from the frozen food aisle might not be the key to low fat. My recipes usually show the fat content for the meal, and I keep it as low as possible.

high protein: A meal with  20 grams of protein is high in protein. Many of my recipes exceed that number, so you might be eating 40+ grams of protein per day. We need to eat lots of protein on a Fast Day to maintain and build muscle mass. When your body faces calorie restriction, it begins to go into whatever energy is stored. Fat reserves go first. Hooray! As we age [any age past 35 years], we lose muscle. Lots of protein on a Fast Day can help to maintain that muscle. Exercise helps, too. If all you ate on a Fast Day were salads and vegetables, you would be losing out on the protein you need.

low carbohydrate: a meal with  33 g. carbohydrate or less is low in carbs.  This is not one of those faddish diets that dictates the elimination of entire food groups. Eating like that does not promote a healthy lifestyle. We need some carbs for energy, but not as many as most of us eat. Even on a Fast Day, some meals contain carbs but you will notice that rarely does the carb count for a meal exceed 33 g. When it does, it is because the carbs are high in protein, chick peas and kidney beans for example.

Examples: Chicken Provinçal:   270 cal     7.6 g fat    24.4 g protein      19.4 g carbs   Asparagus Soup     242 calories   10.7 fat    16.8 protein         33 carb                                       Tuna-Egg-Tomato Salad 248 cal   15.8 g. fat   23.4 g. protein    13.5 g. carbs  Stuffed Clams: 262 calories    7.4 g fat      26.1 g protein       12.4 g carbs                 Meze Meal      297 calories     10 g. fat       36 g protein        21.8 g carb                         Crab Cakes:     250 cal      4.7 g fat          24.0 g protein        14.2 g carbs      PowderMill Scramble: 247 calories      9.3 g fat    17.6 g protein      34.3 g carb                 Ham Omelette    291 calories        8.8 fat         15.9 pro         25.1 carb                 Oatmeal Pudding    295 calories     2.6 g. fat        12.1 g. protein   49.7 g. carb

If you want to know the nutritional value of foods you eat, try consulting this:          calorie king.com    This is where I look up all the food values of raw ingredients.

On Sundays and Wednesdays, I post recipes to help you to follow the Fast Lifestyle and to eat well on Mondays and Thursdays. Join Edmond, ‘Skinny’, ‘Longevity’, KEL, and Amy.  Be healthy.

National Holidays

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Tomorrow will be Labor Day, so let us not labor in the kitchen too much. Simple meals are the key to happiness if you are intent on enjoying your long weekend. In the Fasting Lifestyle, we can enjoy celebrations without blowing our diet.  We can eat  good food and still follow our Monday/Thursday plan of calorie restriction and healthy eating.

National Holiday French ToastNational Holiday French Toast

HINT: This recipe makes 4 [four] slices of French Toast. Prepare all 4, but put the other 2 in a bag in the freezer for a really fast breakfast later.                                                 4 slices 70-cal whole grain bread                                                                                                           one 2-oz egg                                                                                                                                                        2 Tbsp fat-free milk                                                                                                                                            2 oz strawberries, fresh or unsweetened frozen                                                                                      1 and 1/2 tsp maple syrup                                                                                                                           one 60-cal sausage I like Al Fresco brand sage breakfast links                                                         nearly black coffee or tea or lemon in hot water                                                                                  5-6 oz green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into shapes like maple leaves or large stars using a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too much like ‘crafty food.’] Put the bread into a pan with a rim which is just big enough for the 4 bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup in a micro-waveable bowl. Mash the berries a bit

The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. Cook the sausage, too.  Microwave the berries and maple syrup enough to warm them, and spread onto the plated toast. Enjoy with the sausage, hot beverage of choice, and green smoothie. 

Bison Burger    293 calories                                                                              GF

bison burger, curried catsup, mushrooms, green beans, beets
one 4-oz bison patty [not beef. Venison is a good substitute if you have it]                          1 oz sliced mushrooms                                                                                                         1.5 tsp of catsup                                                                                                                          ½ cup green beans                                                                                                                    2 oz pickled beets
Sprinkle a small, hot skillet with Kosher salt.  Cook one 4 oz bison burger  on one side for about 3 minutes. Flip it and cook until done as well as you’d like.  Put on a plate to stay warm. Sides: Add some water to the pan and stir/ cook the mushrooms until soft.  Meanwhile cook the green beans until soft.  To serve, put the ketchup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good eating.  I enjoy sparkling water with Fast dinners.

More Familiar Food

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Busy?  Summer coming to an end; all those loose ends to tie up; no time to cook, let alone eat right. Oh, the heck with the diet and all the good intentions — just punt and eat junk food, right?  WRONG.  Here are the recipes you need for simple, familiar, healthy food. Busy lives demand a healthy body. Eat right. Stay the course.

Cheese Omelette       290 calories       11.3 fat      32.2 protein           46.8 Carb                                    GF if served with apple instead of toastCheese Omelette w: toast

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                                                                                                2 oz apple   OR 1/2 piece of 70-calorie whole grain bread                                                                         blackish coffee or blackish tea or lemon in hot water                                                                          5-6 oz green smoothie or fruit smoothie or natural apple cider

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.

Cesar Salad:      263 calories          11.1 g. fat        36.4 g. protein            4 g. carb           GF Straight out of the Fast Diet book, with quantities changed a teensy bit.Cesar Salad

1 1/4oz Canadian bacon                                                                                                                                  3 oz chicken breast, left over from a roast or poach if raw                                                               2 c chopped romaine OR 2 c. mesclun [baby greens]                                                                                 1 T grated Parmesan                                                                                                                                        1 tsp olive oil                                                                                                                                                    ½ tsp lemon juice                                                                                                                                  Mexican oregano [Cesar Salad after all is of Mexican origin, not from Roman rulers]

Heat the bacon on a hot, ungreased griddle until it begins to brown. Remove and slice into strips. Cut chicken meat into strips or chunks, as you wish. Roughly chop or tear the romaine, if using. Whisk the oil and lemon juice in a salad bowl with the oregano. Add the lettuce and toss to coat with the dressing. Plate the greens and sprinkle with the Parmesan cheese. Arrange the meat on top of the greens.   Isn’t that a big meal?!

Simply Delicious

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We’ve been dieting to be healthy; to lower our cholesterol; to lower our risk of diabetes; to feel better about ourselves; to lose weight.  But that doesn’t mean we can’t eat delicious food on Mondays and Thursdays!  The menu for tomorrow includes food that is simple to prepare; delicious going down; and is going to make you happier when you step on the scale on Tuesday.  Welcome to KEL and Noel who are now following this blog.

Creamy Greek Omelette 309 calories    10.3 g. fat    18.9 g. protein    30.9 g. carb    PB     The feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat. Do try this!creamy Greek omelette

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.                                                                 3/8 oz feta cheese                                                                                                                                              1 ½ Tbsp cottage cheese                                                                                                                        Greek oregano, salt, pepper                                                                                                                        ½ slice 70-calorie bread [I like Nature’s Own multigrain]                                                               1 1/2 oz of apple                                                                                                                                               5-6 oz fruit smoothie or green smoothie or natural apple cider                                             blackish coffee or tea or lemon in hot water

Mince the feta and combine with cottage cheese and oregano. Spritz a non-stick skillet with oil or non-stick spray and heat the pan over medium-low heat. Beat the eggs well with 1 spoonful of the cheese mixture using a rotary mixer. Pour the eggs into the pan and let cook undisturbed until the edges set. Lift the edges gently to allow the uncooked egg to flow underneath. Before the top surface sets, sprinkle with salt and pepper. Put dollops of the cheese mixture on half the omelette and make an attempt to spread it out. Fold the omelette in half and continue to heat in the pan. Filling will heat and may ooze out a bit. Brew and pour your beverages. Plate the apple and the omelette. Oh yum.

Pork Somen Noodles      260 cal         6.0 g. fat            11 g. protein        28.8 g. carb               Found on the back of a bag of somen noodles, this recipe is quick and easy and good to eat.  NOTE: the quantities given are for TWO people. Either cut it in two. Or invite a friend for dinner . OR save half of it for lunch the following day.pork somen noodles

2 oz somen noodles                                                                                                                                              1 qt water                                                                                                                                                              1 tsp oil                                                                                                                                                                    1 1/2 cup cabbage, shredded                                                                                                                           1 cup carrot, shredded                                                                                                                                     2 scallions, sliced diagonally                                                                                                                        4 oz roasted pork tenderloin [HINT: this uses leftover pork from a previous meal]                                                                                                                        2 cloves garlic, sliced                                                                                                                                         2 Tbsp soy sauce

Heat the water to a boil. Add the noodles and cook for 3 minutes. Drain, rinse, and cool. Slice the pork into 1/2” rounds, then slice cross-wise into sticks. Heat a heavy frying pan or wok. Add the oil and heat it. Add the cabbage, carrots, and scallions, and stirfry for 1 minute. Then add 1 Tbsp water and continue to stirfry for 1 minute more.

Add the pork, garlic, noodles, and soy sauce. Saute until contents are warm.

Toads + Clams

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“Toads” of course are the delightful Toad-in-the-hole. And “Clams” stands for the stuffed clams which I just love.  These meals are so fun and filling that you won’t believe that you are dieting! And yet they are right in line with the Fast Lifestyle which I have been espousing. You can eat like this and still get in shape! Come on! Join me!

Toad in the Hole 293 calories      12 g. proteinToad in the Hole w: berries & Gr Smoothie

This whimsically-named meal is of old English origin – shades of Kenneth Graham and Beatrix Potter. The recipe is from the Fannie Farmer Cookbook.

It begins with a Yorkshire Pudding batter which you need to prepare in advance. The Yorkshire Pudd recipe is from the King Arthur Flour 200th Anniversary Cookbook.

Yorkshire Pudding batter:         one 2-oz egg                  1 cup flour             ½ tsp salt                                   ½ cup water                     ½ cup fat-free milk

Mix all the ingredients together and let the batter stand at room temp for 30-60 minutes or in ‘fridge overnight. You will need 1/3 cup of the batter per person. HINT: The remainder can be frozen in 1 cup or 2/3 cup or 1/3 cup batches for future meals. When it is time to use the batter, thaw it and beat it with a rotary beater until it is frothy.

To prepare the breakfast:                                                                                                                               1 breakfast sausage      I like the Al Fresco brand chicken with sage @ 50 cal/link                                                                                                                                1/3 cup Yorkshire Pudding batter, well beaten                                                                                      1/4 cup berries or ½ of a pear                                                                                                                        5-6 oz green smoothie or fruit smoothie or natural apple cider                                                      nearly-black coffee or tea or lemon in hot water.

Heat the oven/toaster oven to 425. Cook the sausage, using a tiny bit of oil in the bottom of the pan since the sausage will render no fat. Cut the cooked sausage into a dice. Beat the batter until it is foamy. Spritz an 8-oz Pyrex custard cup with non-stick spray. Pour the frothy batter into the custard cup and mix the diced sausage in with it. Pop it into the oven for 15 minutes. Slice the pear, shake your smoothie [if saved from last meal], brew your beverage, and feast.

Stuffed Clams:    262 calories       7.4 g fat           26.1 g protein         12.4 g carbs                 There is so much food in this meal, you might wonder if you can finish it all. If you served this to guests they would not consider themselves to be ill-used.stufed clams:broc+carrot

1/2 c [2 oz] clams, diced                                                                                                                                      ½ slice 70-cal bread, diced                                                                                                                             2 1/2 oz [½ medium] tomato, diced                                                                                                               1 oz red bell pepper                                                                                                                                           1 ½ turkey meatballs, diced                                                                                                                           1 ½ Tbsp plain non-fat yogurt                                                                                                              garlic powder, thyme, salt, pepper                                                                                                                ½ Tbsp Parmesan cheese                                                                                                                                1 ½ oz broccoli florets                                                                                                                                       1 ½ oz carrots, peeled and cut into chunks

Cook the red pepper briefly in the water you will use for the vegetables later. Chop the pepper, dice the tomato, dice the meatballs. Prep the broccoli and carrots. Combine the first 7 ingredients and gently stir to combine. Heap into oven-proof dishes which have been lightly sprayed with cooking oil. Bake at 350 for 10 mins while the veg are cooking. Sprinkle the cheese on the stuffed clams in the last minutes of baking.

Summer Greens

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Momday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

I hope you have access to lots of fresh herbs and greens and vegetables this summer.  So nice to incorporate them into delicious meals. But a Fasting Lifestyle isn’t about eating ‘rabbit food,’ as some people might think when dreading the thought of dieting. There are many good things to eat without a steady diet of salads.  Dinner is based on salad — but what about all the delicious things on those greens? Wonderful!

Green Eggs & Ham   295 calories   8.8 fat   15.9 pro     25.1 carb                 GF        PBgreen eggs & ham w: apple

three 2-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 oz. ground or chopped ham                                                                                                                         1 green onion, chopped white and green parts or use fresh chives                                                    1 1/2 oz apple or ½ cup berries NB: Northern fruits are more healthy than tropicals. Andrew Weil said so.                                                                                                                            blackish coffee or blackish tea or lemon with hot water                                                                     5-6 oz green smoothie or fruit smoothie or natural apple cider

Whisk the eggs with salt & pepper to taste. Put the white part of the onion into a hot pan sprayed with cooking oil. Stir around for a few seconds. Add the eggs. When bottom of eggs begin to set, sprinkle the ham & green scallions over the eggs, scramble to taste, and plate. Brew the beverage, pour the smoothie or cider, prep the fruit, and “Eat them! Eat them, here they are!”

Shepherds’ Salad        275 cal      15 g. fat      13.2 g protein          23.6 g carbs GFshepherd's salad

This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette made with 1 tsp oil and ½ tsp red wine vinegar.

½ oz salami                                                                                                                                                       ½ c white beans                                                                                                                                              2.5 cups [3 oz] lettuce                                                                                                                                             1 oz mozzerella                                                                                                                                                    1 radish, thinly sliced                                                                                                                                      2” celery, thinly sliced on diagonal                                                                                                              2 cherry tomatoes or 2 large chunks of tomato                                                                                      2 tsp of boiled dressing

For the dressing: put 3 Tbsp olive oil, 4” rosemary, and 6 sage leaves in a pan and simmer for 5-10 minutes. Add 4 smashed cloves garlic and a pinch of hot pepper flakes. Stir for a few seconds. Add ½ cup red wine vinegar and boil down the whole recipe to 1/3 cup. Strain and cool. For this dinner, you will need 2 tsp/ serving. Put the remainder in a jar and store to use anytime.

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Place the tomatoes on top. Hearty and delicious.

Cool Food

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It is time for some food that requires a minimum of cooking. Yes, you could grill something, but even that is a hot activity and barbecue sauce is often loaded  with calories. We’re on a Fasting Lifestyle, remember? Today requires calorie restriction, low fat, low carbohydrates, lots of water, and foods which are delicious.

Cottage Cheese & Pears      290 K                                                PB              GFCottage Cheese & Pear

This is from the Fast Diet book. You can see some other good recipes there, too. I added the pecans to this for deeper flavor and more protein.

1 ripe pear                                                                                                                                                          ½ cup fatfree cottage cheese                                                                                                                       ¼ c. blueberries                                                                                                                                                   1 ¼ tsp pecans, finely chopped                                                                                                                   5-6 oz fruit smoothie or fruit smoothie or natural apple cider                                                 blackish coffee, blackish tea, or lemon in hot water

Section the pear into 12 slices and remove the cores. Do not peel the pears. Fan the segments on a plate in a circle. Place the cottage cheese in the center, sprinkle with the berries and nuts. Pour the smoothie and hot beverage of choice. Good stuff!

Tuna-Egg-Tomato Salad       248 cal        15.8 g. fat           23.4 g. protein           13.5 g. carbs                              PB                            GF [omit the bread, add more tuna or greens]Tapas Tuna w: egg & tomatoes

This is a Spanish-inspired meal from a cookbook called Everyday Tapas. I took out the potatoes that were called for and substituted garbanzo beans. The recipe is very simple and delicious as well – perfect to dress up with pansy blossoms [they are edible] to enjoy on a day in summer.  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 that.

5 oz canned white-meat tuna in water                                                                                                           2 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                                                                                                                    1/2 piece of 70-calorie whole grain bread, lightly toasted

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 with the toast.

Hot Stuff!

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In the winter, I often want food from warm climates, like a bowl of chili or an Indian curry.  But in the summer, why not take a cue from people who endure hot weather more often than we.  These meals are not hot to heat, nor are they too spicy. I figure if people in southern France and Texas eat these foods in their climates, then there must be a good reason to eat them wherever you are. Our Fasting Lifestyle doesn’t mean we have to eat sawdust!

Provincal Omelette    294 cal.     9.5 fat          12.5 pro          15.7 carb                          I asked my husband for a new omelette idea, and he suggested these flavors.Provincal omelette

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 oz bell pepper, steamed and diced                                                                                            2 black olives, pitted and chopped                                                                                               ¼ oz feta cheese, diced                                                                                                                                        2 oz grapes  [about 6-8, depending on size]                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                              5-6 oz green smoothie or fruit smoothie or unpasteurized apple cider

Whisk the eggs [salt and pepper may not be needed due to saltiness of olives and feta]. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the vegetables and cheese. Fold over, and plate. Brew your beverage and take the previously-made smoothie from ‘fridge.

Quesadillas with Chicken:   305 calorieschicken quesadillas w: zucc+yam

two 6” corn tortillas – I like Ole brand                                                                                                      ¾ oz Monterey Jack or cheddar cheese, about 1/3 cup shredded                                                      2 Tbsp non-fat cottage cheese                                                                                                                  2 Tbsp tomato salsa                                                                                                                                   large pinch Mexican oregano                                                                                                                       1 oz chicken breast, cooked and shredded, scant ½ cup                                                                            1/3 cup zucchini + a few slices of sweet potato, steamed OR 2 oz melon OR steamed broccoli

Combine the cheeses, salsa and oregano in a small bowl. On a griddle or large cast iron pan, heat the tortillas until they are warm, pliable, and beginning to brown. Remove from griddle, but leave the heat on. Spread the cheese mixture on half of each tortilla. Top with the chicken. Fold in half and put back on the hot griddle to get warm and melty. Turn them over after a few minutes to warm the other side.  Plate with the cool melon or healthy fresh vegetables. SO yummy.

Hot Times!

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End of July…hot weather.  You probably know that spicy foods are eaten in hot climates.  Why? Because when you ingest hot spices, the skin reacts by flushing with heat. After that, your skin cools down and you feel cooler. Here are two of my favorite spicy Fast Lifestyle meals. They might make you feel cooler.

Baked Eggs Flamenco     286 calories                                                                                                         From Everyday Tapas, this recipe shows how a meal can go from being a dinner to being a breakfast. Similarly, any breakfast could also be a dinner.Flamenco Eggs 1 Tbsp tomato puree or 1/2 oz tomato, chopped                                                                                     1 ½ tsp parsley, chopped                                                                                                                                 1 1/2 Tbsp onion, chopped [1 oz]                                                                                                                   1 ½ Tbsp bell pepper, chopped [1 oz]                                                                                                      salt & pinch cayenne                                                                                                                                   one 2-oz eggs                                                                                                                                                           ½ slice 70 cal bread [I like Nature’s Own multigrain]  OR one slice of 35 calorie bread                            2 oz melon or 2 oz grapes or 3 oz apple                                                                                            blackish coffee or tea or lemon in hot water                                                                                            5-6 oz fruit or green smoothie or unpasturized apple cider

Spritz a small ramekin with cooking spray or olive oil. Put the tomato, parsley, onion in the ramekin. Microwave for 4-5 minutes to cook the onion. Add the pepper and seasonings, and microwave for another 4 minutes. [Alternatively, saute the above ingredients as described, instead of microwaving]. HINT: you can do this the night before. Remove from microwave and make a ‘nest’ in the cooked vegetables. Crack the egg into the nest. Bake at 350 for 15-18 minutes. Toast the bread, brew your hot beverage, prep the fruit. Prepare the smoothie, or take the previously-prepared jar of smoothie from the fridge and shake it well before serving.

Seafood Tacos: 270 calories 2.1 g. fat 23 g. protein 36.4 g. carbs

seafood tacos w: slaw & salsatwo 6” corn tortillas  [I like Ole brand]                                                                                                       3 oz cooked fish at room temperature.  Hint: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap it and label and store in freezer until needed.                                                                                                     ½ cup tomato, cubed                                                                                                                                     ½ cup cabbage, chopped                                                                                                                                 1 oz red onion, sliced thinly or chopped                                                                                                     1 Tbsp lime juice or salsa verde [Herdez brand is good]                                                               pinch [or more] chili powder                                                                                                                pinch [or more] cumin                                                                                                                                   1.5 Tbsp plain non-fat 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. What a simple summer dish!

Summer Meals

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In Summer we should eat off the land — lots of fresh vegetables! We also want meals which are easy to prepare and don’t heat the kitchen. Look no further!

Ratatouille Breakfast   292 calories                                         PBRatatouille Egg-toast

                                                                                                                                                                                    1 piece 70-calorie bread                                                                                                                                         one 2-0z egg                                                                                                                                                                1/4 cup Mediterranean vegetables [from July 15]                                                                                                 5-6 oz smoothie, green or fruit                                                                                                                     blackish coffee or blackish tea or lemon in hot water

Fry the egg in a lightly-spritzed non-stick pan. Toast the bread. Warm the vegetables and spoon onto the toast.  Top with egg.  Pour your smoothie and warm beverage. Voila — quick, easy, healthful, pretty.

Greek Chicken Salad         285 cal                                        PB     GF

IMG_0084This recipe was clipped from a magazine and stored in the recipe file. When I saw it, I recognized that if most of the olive oil were removed, it would make a smashing Fast meal. We like this one a lot.

1 1/2 oz chicken, roasted and shredded                                                                                                        1 1/2 c. shredded romaine or 3 oz salad greens                                                                                       1/4 c garbanzo or small white beans, drained and rinsed                                                                        2 1/2 oz tomato chunks or 1 c cucumbers, cubed                                                                                    3 black olives, pitted & sliced                                                                                                                             1 oz feta cheese, crumbled                                                                                                                                1/2 tsp lemon juice                                                                                                                                           1/2 tsp olive oil                                                                                                                                                 1/2 tsp mint, oregano, parsley

Prep the meat, greens, tomatoes, and olives. Measure the lemon juice, olive oil, and herbs into a salad bowl. Whisk together. Add the greens and toss to combine. Add the chicken, beans, tomato/cukes and toss gently. Top with the olives and feta. So good!