Morning to Night: Puttanesca

How this Fast Diet http://the fast diet.co.uk Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

Probably everyone knows that the ‘origin of Puttanesca Sauce‘ is connected to Ladies of the Night. Or is it?? Some people say it is from Lazio [Rome], others say Naples.  It seems that the story behind it is as full of holes as an alibi by a philandering husband back from a week-end ‘conference.’  Where ever this sauce came from, it is delicious — full of bold flavors and very easy to prepare with ingredients from jars in the pantry.  Make up a big batch and freeze it in portions.  It is so versatile — on a Fast Day, we will use it at breakfast and at dinner;  on a Slow Day, you could serve it on pasta.

PUTTANESCA SAUCE: makes 5 cups            SAUCY, 6-Dec-2017                                              1 cup = 117 calories 3.6 g fat 5.2 g fiber 3.4 g protein 15 g carbs 125 mg Calcium                              1 Tbsp = 7 calories 0.2 g fat 0.3 g fiber 0.2 g protein 0.9 g carbs 8 mg Calcium                            1 cup chopped onion                                                                                                                            1 or 2 cloves garlic                                                                                                                                                            2 tsp olive oil                                                                                                                                        5 cups whole tomatoes, canned and drained                                                                                                                                  1 cup mushrooms                                                                                                                                  2 anchovies                                                                                                                                              ½ cup canned black olives                                                                                                                2 Tbsp capers

Cook the onions and garlic in oil and some of the tomatoes’ juice until transluscent. Add all the other ingredients, mashing the tomato to break into smaller chunks. Simmer uncovered for 1 hour to thicken.

Puttenesca Bake: 268 calories 6 g fat 2.5 g fiber 13 g protein 39 g carbs [34 g Complex] 231 mg Calcium   PB GF  Once you have Puttanesca Sauce in the freezer, preparing this breakfast is very easy.Puttenesca Bake

one 2-oz egg                                                                                                                                   1.5 Tbsp puttanesca sauce, drained of excess liquid                                                                        ½ Tbsp Parmesan, grated                                                                                                                  ¼ cup peaches canned in juice                                                                                                         5-6 oz green smoothie or berry-yogurt smoothie [88 calories]                                                      blackish coffee [53 calories] or blackish tea or lemon in hot water

Set the toaster oven at 350° F.  Spritz an oven-proof ramekin or small casserole [if serving 2 or more] with non-stick spray. Whisk the eggs with the sauce and cheese. Pour into the baking dish and heat for 12-15 minutes. Portion the peaches and prepare the beverages. Que bella!

Mackerel Puttanesca: 298 calories  17 g fat  3.3 g fiber  22.6 g protein  7.6 g carbs  66.4 mg Calcium  PB GF  Pierre Franey is the source of this simple repast.  Such an easy meal, especially if your sauce is left-over homemade or from the supermarket shelf. Delicious and satisfying. [Don’t be concerned about the fat: it is from the mackerel which is high in Omega 3, so it is good fat] Mackerel Puttanesca

4 oz of mackerel [or other rich, oily fish] fillets                                                                                                  ¼ cup puttanesca sauce, homemade [see SAUCY, Dec 6 ’17] or from a jar                                        2 oz green beans

If using fresh fish, broil the fish for 4-5 minutes per side to cook it. If using mackerel which has been frozen after cooking, thaw to room temperature. NB: Mackerel does not keep well in the fridge uncooked. If you have to buy mackerel prior to the day you will serve it, filet the fish and broil it as soon as you get back to the kitchen. Then you can hold it for a day or two, or freeze it for longer. Mackerel does not freeze well uncooked.  Cook the green beans. Heat the sauce and mackerel together in a covered pan until warm. Plate. Done in minutes!

Italian Style

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

“Italian Style” can mean many things.  There is the style of dressing [fashionably].  The style of driving [with abandon]. The style of decorating [looking rustically antique].  The style of living [leisurley]. The style of eating [abundantly].  From films such as “La Dolce Vita” and from books such as Under the Tuscan Sun, non-Italians suddenly get the yen to depart for Chianti-shire and never return. Italian food can be carb-laden [potato-topped pizza is a thing] or light [Mediterranean Diet, any one?] and goes way beyond pasta+tomato sauce+lots of grated cheese.  Today our meals celebrate Italian ingredients!

Aubergine ScrOmelette w: pears

Aubergine ScrOmelette: 128 calories  7.5 g fat  1 g fiber 10.4 g protein 4.6 g carbs [3.5 g Complex]  61 mg Calcium   PB GF  Eggplant, or malanzana in Italian, goes back to at least the 12th century in Italy.  Once considered a cause of insanity, you could go nuts over the combination of eggplant and tomatoes. They can be cooked and frozen in season to eat all year.

1-1/2 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 to store in the ‘fridge for next week.                                       1-1/4 oz fresh tomatoes, diced OR same amount of tomato sauce, such as Hunt’s                           1-1/4 oz eggplant                                                                                                                                 ¼ oz onion OR 1 clove garlic, smashed and chopped                                                                      large pinch Herbes de Province + pinch crushed red pepper flakes                                                 1-1/4 oz pear                                                                                                                              blackish coffee [53 calories] or blackish tea or lemon in hot water                                                                       5-6 oz fruit smoothie [88 calories] or green smoothie or natural cider

Chop the eggplant and onion/garlic. Simmer the vegetables and herbes in the tomato sauce in a covered pan until they are tender. If too thick, add a little water. Whisk the eggs with the vegetables and put into a hot pan spritzed with cooking spray. Scramble or cook as an omelette. Slice the pears and prepare your beverages. Savor the flavors of summer.

Turkey Piccata

Turkey Picatta:  257 calories   5 g fat   1.3 g fiber   31 g protein   21 g carbs  28 mg Calcium   GF Rush Hour Cooking provided this recipe which is one of our all-time favorites. Quick and delicious.

4 oz uncooked turkey breast                                                                                                                                      salt & pepper                                                                                                                                                             ½ tsp olive oil                                                                                                                                                                1 Tbsp white wine                                                                                                                                                      1/3 cup chicken stock                                                                                                                                                                      1.5 tsp lemon juice                                                                                                                                                                   2 Tbsp shallots, minced                                                                                                                                             pinch garlic powder                                                                                                                                                       2 tsp capers                                                                                                                                                                    3 oz tomatoes, sliced                                                                                                                                             ¼ cup brown rice

If starting the rice from scratch, cook it now. Combine the wine, stock and lemon juice. Pound the turkey meat, if needed, to even out the thickness. Sprinkle with salt & pepper.  Slice the tomatoes and sprinkle with some good salt.  Heat olive oil over medium-high heat and saute the turkey on both sides until cooked through, adding a little of the stock mixture if needed. Remove turkey to a plate and keep warm. Add the stock mixture and shallots to the pan along with the garlic powder, stirring up the brown bits on the pan. Cook down until only 3-4 tablespoons of sauce remain. Lastly add the capers. Warm the rice [if using cooked left-over rice] and slice the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it. Plate the tomatoes.

Ingredients for next week: breakfast, single portion

1 two-oz egg1 two-oz egg
unsweetened applesaucechicken stock
pan muffin [Not by Bread, 7-Feb-’17]mirin + soy sauce
sweet onion
asian noodles: rice/wheat/buckwheat
Whatever you need for your smoothieWhatever you need for your hot beverage
Whatever you need for your hot beverageWhatever you need for your smoothie

Dinner, single portion:

chicken breast, cookedsavoy cabbage
rich chicken brothbulk Italian sausage
carrotspotato
celerychickpeas or other white beans
parsnip  +  parsleyonions
Egg Noodlesscallion
Sparkling waterSparkling water

Fannie Farmer

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

On the shelf in the kitchen is a cookbook that used to have a gold-colored cover. The book’s binding is reinforced with packing tape and the pages are stained with the splatters of cooking. This is the Fannie Farmer Cookbook, 11th edition published in 1965.  On January 6, 1896, the first edition was issued under the title The Boston Cooking-School Cookbook.  Miss Fannie Merritt Farmer, a woman with a disability who did not attend cooking school until the age of 30, had written a book which explained the chemistry of cooking and which established uniform measurement of ingredients that everyone could use. She became a media mogul and culinary icon, the Julia Child or Martha Stewart of her day. The book was an instant success and became the classic of  the American kitchen.  My mother used it faithfully [I have her copy] and gave me my own when I became engaged. So many good recipes! My adaptations of several of them have already appeared in this blog, some recipes used as-is.                                                                                                               The breakfast for this anniversary is an old favorite of our’s, Shirred Egg [p 103 in my copy] and for dinner the thrifty housewife’s go-to: Swiss Steak [p 163]

Shirred Egg:   271 calories  8.5 g fat  3.3 g fiber   15.8 g protein  38.8 g. carb  275 mg Calcium  PB GF– if using GF bread       I learned to prepare this dish when working on my Girl Scout ‘Cooking’ badge. We still eat it because it tastes so good. Easy to serve to guests, too.Shirred Egg

One 2-oz egg                                                                                                                                                                  1 Tbsp half&half   [Blend Cream, 10% milk fat]                                                                                         salt & pepper to taste                                                                                                                                             1/2 Tbsp Parmesan cheese                                                                                                                                    half a slice of 70-calorie bread, toasted                                                                                                            2 oz apple slices or 2 oz strawberries                                                                                                      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° F. 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 while you toast the bread. Plate with the toast and fruit. Serve with your choice of beverages.

Swiss Steak:  267 calories  6.3 g fat  6.5 g fiber   28 g protein  27.5 g carbs   104.8 mg Calcium This is a recipe from Fannie Farmer’s cookbook which I fondly remember from my childhood. HINT: This recipe makes enough for two [2], so save half of it for a future lunch or dinner.

½ pound chuck steak, cut 1 to 1.5” thick                                                                                                          1.5 Tbsp white whole wheat flour + salt + pepper                                                                                         8 oz stewed tomatoes                                                                                                                                            ¼ cup minced green bell peppers                                                                                                                    ¼ cup minced onion                                                                                                                                             herbs to taste, such as rosemary or parsley                                                                                               per serving: ½ cup cut green beans + ½ cup carrots sliced as coins

Leave the meat in one piece or cut into two parts. Combine the flour, salt, and pepper and dredge the meat in it. If you wish, pound the meat with a tenderizing tool or the edge of a sturdy plate. Combine the tomatoes with the vegetables and herbs. Heat a heavy skillet with a lid and spray it well with oil or cooking spray. Brown the meat on both sides and pour the tomatoes over it. Cover and cook very slowly for 2 hours until the meat is very tender, adding water if the tomatoes are in danger of sticking. This can be cooked on the cooktop at low or in the oven at 325 F. Steam or boil the beans and carrots to serve along-side the beef with its sauce.

Meals that begin with “L”

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

Last week was Lammas-tide, so just for the ‘ell of it, we’ll have some foods that start with that Letter.  These meals are Lovely and Luscious and might Lead you to be Lithe and Lively as you lose some weight. Give some thought to what you eat on a Slow Day as you read this article: https://www.yahoo.com/finance/news/dietitian-put-2-daily-meal-162000478.html

Leek & Salmon Bake:   270 calories   7 g fat  2.9 g fiber   15.2 g protein   36.4 g carbs   225.6 mg Calcium   PB GF   Simply delicious. Leek-Salmon Bake w: plum One 2-oz egg                                                                                                                                                                  ½ oz salmon, smoked or not [could be leftover from a previous meal]                                                  1/2 oz leek, sliced thinly                                                                                                                                          1 tsp low-fat sour cream OR plain Greek Yogurt                                                                                       dill weed to taste                                                                                                                                                                                                                                                                                                                  1 plum                                                                                                                                                                     6 oz green smoothie or fruit smoothie or unpasturized apple cider                                          blackish coffee or blackish tea or lemon in hot water

Spritz an oven-proof ramekin [for 2 people, my Husband likes to use a 6×4” oval casserole] with non-stick spray and set the oven for 350 degrees F. Slice the leek and put in a microwave-safe dish with a little water.  [NB: if the fish is raw, cut it into small pieces and put it in the dish, too] Cook in microwave for 30 seconds at high heat to soften the leek. Add to the ramekin. Whisk the egg with the sour cream, dill, and salt/pepper to taste. [NB: some people find dill to be a very strong flavor] Pour over the salmon/leek mixture and bake for 12-15 minutes. Prepare your beverages and plate the plum. Have a wonderful breakfast and a wonderful day.

Lobster a l’Armoricaine:   272 calories  2.6 g fat   2.5 g fiber   20.5 g protein   12.2 g carbs    123 mg Calcium   PB GF     No, it isn’t a typo. This lobster dish is from the Armor coast of Brittany, therefore: Armoricain, “from the Armor.” The recipe is from Brittany Gastronomique by Kate Whiteman. Elegant yet simple.Lobster a l'Armoricaine

3 oz lobster, cooked or uncooked                                                                                                                   2 Tbsp shallot, minced                                                                                                                                       ½ clove garlic, minced                                                                                                                                                  1 oz cognac or other brandy                                                                                                                              2 oz dry white wine [not cooking wine]                                                                                                         ½ cup tomato, diced                                                                                                                                           1 tsp tomato puree [not paste]                                                                                                                         1 Tbsp half & half [blend cream in Canada]                                                                                                1 oz broccoli florets  +   1 oz carrots, in coins or batons

Remove lobster meat from shell and cut into 1” pieces. Put the shallot and garlic in a pan spritzed with oil. Saute over low heat until soft. Add the lobster meat, and cognac. Tip the pan to distribute the brandy, then, off the heat, light the contents on fire until the flames die. Put into a heat-proof dish and keep barely warm. Add the wine, tomatoes, and puree to the pan and cook until syrupy. Add the cream and heat slowly to reduce in volume a bit. Do not let if boil lest the sauce separate. TIP: You could do this the day before.  Meanwhile, cook the vegetables. Pour the sauce over the lobster and heat under the broiler or in an oven until bubbly. Plate with the vegetables.

 

 

Heat Wave!

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

Maybe the weather is hot where you are, maybe it is winter. Heat doesn’t have to be external, it can be in the foods we eat.  Today’s breakfast is hot with horseradish, and the dinner is a fine treat for any weather.  Eat up, enjoy your food, lose weight.

Horseradish-Cheesy Bake: 281 calories   7.8 g fat   3.1 g fiber   14.6 g protein   35 g carbs   240 mg Calcium   PB GF   David Rosengarten’s unusual cookbook It’s All American Food takes the reader on a tour of American ethnic and regional foods, and tells you how to make those treats in your own kitchen. This recipe is from the Manhattan restaurant Barney Greengrass, where they are renowned for their breakfasts.  Zippy tasting.Greenglass Bake w: apricots

One 2-oz egg                                                                                                                                                           ¼ oz Romano cheese, grated                                                                                                                                               1 Tbsp cheddar/horseradish spread***                                                                                                                                        1 Tbsp chives, minced                                                                                                                                             2 oz apricots                                                                                                                                                              5-6 oz fruit or green smoothie or unpasturized apple cider                                                              blackish coffee or tea or lemon in hot water

*** 2 Tbsp WisPride Cheddar spread OR Kraft Old English Cheddar spread                                    4 [or more] tsp prepared horseradish [the kind in a jar]                                                                     Cream together thoroughly. Save the rest for another day or another use.

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray. Vigorously whisk the egg, cheeses, and chives until well combined and pour into the ramekin. Put in the oven [it doesn’t need to be hot yet] and bake 12-15 minutes. Meanwhile, brew your beverage, shake the smoothie, and prep the apricots. This will kick-start your day.

Mussels in Tomato Broth:   293 calories   7.5 g fat   2.4 g fiber   29 g protein   28 g carbs   122 mg Calcium PB GF – if using GF bread or omitting   Another wonderful way to enjoy these best of bivalves.Mussels Marinara

One pound fresh mussels, cleaned                                                                                                                       garlic + thyme + parsley                                                                                                                                                1/2 cup mussel broth [from steaming the mussels]                                                                                                                                  ½ cup marinara sauce                                                                                                                                         ½ tsp basil, dried or 1 tsp fresh     + pinch red pepper flakes [optional]                                                                                                                      2 tsp Parmesan cheese, grated                                                                                                                             1 cup lettuce [sliced if leaves are large, not if using baby greens]                                                             ½ tsp cider vinegar + ½ tsp olive oil + ¼ tsp Dijon mustard                                                                     1 oz French bread [optional]

Put about half an inch of water in a large pot with the garlic, thyme, and parsley. Bring to a boil and add the mussels. Cover an cook for about 15 minutes. Take off the heat and drain, retaining 1/2 cup mussel liquid in the pan. Stir together the mussel broth and the marinara, along with the basil, [red pepper], and Parmesan.  Salt and pepper to taste. Put the mussels in a wide bowl, discarding any that did not open. Pour the tomato/broth over the mussels. Toss the lettuce with the dressing and serve the mussels with the bread. Use a spoon to get all the tasty broth at the end.

 

Sun, Stop!

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. So easy.

One of the four great events of the solar calendar happens now: the Summer Solstice. [Winter Solstice for those of you in the Southern Hemisphere] The word is from the latin, meaning ‘sun stop,’ since it marks the point when the sun will be the highest altitude in the sky at noon and then descend to its lowest elevation. This was a time of rejoicing and of trepidation in olden days — what if the sun got weaker and never came back?!?  We don’t have to worry. And we will mark the occasion with foods from sunny climes while saying, “Weight gain, stop!”

Flamenco ScrOmelette:    287 calories   7.7 g fat    2.7 g fiber   15 g protein  38.6 g carbs   225 mg Calcium   PB GF   The same flavors of a tapas meal now found in your breakfast scramble. Very good.flamenco-scrom

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                                                                                1.5 Tbsp tomato puree                                                                                                                                            ¾ oz bell peppers, chopped                                                                                                                               1.5 Tbsp onions, chopped                                                                                                                               pinch cayenne pepper + pinch parsley + salt to taste                                                                                        1 oz melon                                                                                                                                                                  5-6 oz fruit smoothie or natural apple cider                                                                                                  blackish coffee or tea or lemon in hot water                                                                                                 If stating the night before: Put the peppers and onions in a micro-wave safe container and nuke them for 1 minute. Stir in the tomato puree and the seasonings. Leave on counter overnight.                                                                                                                                                                         If starting at breakfast-time: Spritz a saute pan with non-stick spray and heat it. Put the chopped vegetables into the hot saute pan to cook through, then add the eggs, seasonings, and tomato paste. Scramble together [or cook like an omelette] until the way you like it. Plate with the melon, pour the hot and cold beverages. Great flavors.

Tandoori Chicken and Vegetables:     253 calories   4.8 g fat     9.4 fiber    18.6 g protein  30.6 g carbs   73.5 mg Calcium    PB GF    You can buy jars of tandoori sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners. Aim for 70-80 calories/ quarter cup. Tandoori Chicken

2 oz chicken, cooked or raw                                                                                                                               ½ cup eggplant, cubed                                                                                                                                           2 oz broccoli, cut in chunks                                                                                                                                         2 oz bell peppers, cut in chunks                                                                                                                               2 oz zucchini, sliced or cubed                                                                                                                             2 oz carrots, sliced 1/4” thick or use ‘baby carrots’ cut in chunks                                                                      ¼ cup brown rice, cooked                                                                                                                                        ¼ c tandoori sauce from the supermarket, 70-80 calories/ quarter cup

Cook the vegetables together in a little water until they are tender. Add the chicken and the sauce. Warm it all. If the chicken is raw, be sure to cook it through. Plate the brown rice [warm it if cold] then serve the chicken and vegetables on top. Good enough to eat.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
2 Tbsp roasted vegetables Tomato puree onion
Marinara sauce Worchestershire sauce Green pepper mozerella cheese
Gruyere cheese rosemary + garlic powder Diced bacon file powder chili powder
strawberries pear
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie: only 3 oz today

Dinner, single portion:

Shrimp, 3 oz 2 buckwheat/wheat flour crepes
Carrot onion 3% fat ham from deli
cabbage Laughing Cow Cheese
6” Wonton wrappers, four of them ½ oz Swiss cheese from deli
Oyster sayce soy sauce tomatoes
Ginger garlic tomato, fresh
Sparkling water Sparkling water

Memorial Day

Here’s how this diet works: Tomorrow, eat this menu and nothing else except unsweetened drinks.  On Thursday, eat the foods which will be posted on Wednesday.  The remainder of the week, sensibly eat whatever you want to.

In the US, the last Monday of May is Memorial Day, when graves of fallen soldiers as well as those of family members are decked with flowers.  Parades are popular in towns large and small, and in our tiny town, the air is loud with military rifle salutes and the haunting sound of “Taps“.  Then it is time for the cook-outs! Ah…. the first patriotic over-eating of the summer.  Not so fast — Monday is a Fast Day. For breakfast, that springtime staple, asparagus.  And for dinner, the standard hot dog meal.  While waiting for the parade to start, consider this: Weight-Loss Tips: 10 Ways You Can Cut 500 Calories Each Day     http://www.cheatsheet.com/health-fitness/weight-loss-tips-cut-500-calories-day.html/?a=viewall   Of course, on a Fast Day we’re eating only 500-600 calories!

Asparagus-Proscuitto Bake:  274 calories   6.2 g fat  3 g fiber   13 g protein   40 g carbs   226.7 mg Calcium  PB GF   This is such a great flavor combination as an appetizer, that it must be wonderful with eggs…. and it is!  Yum!

Asparagus:Proscuitto Bake w: pear

1 two-oz egg                                                                                                                                                                2 Tbsp [1/3 oz] thinly sliced, cooked asparagus                                                                                             ½ Tbsp [1/8 oz] proscuitto, thinly sliced or diced                                                                                                        1.5 tsp Parmesan cheese, grated                                                                                                                                 1 oz pear or apple                                                                                                                                           blackish coffee or tea or lemon in hot water                                                                                                 5-6 oz fruit smoothie or green smoothie or unpasturized apple cider

Spritz a ramekin with cooking spray. Set the toaster oven at 350 degrees F. Whisk together the asparagus, meat, cheese, and egg and pour into the ramekin. Add salt and pepper to taste, bearing in mind that the meat is salty. Bake 12-15 minutes. Slice the pear, prepare the beverages. Nice way to start the day.

Memorial Day Hot Dogs & Beans    272 calories   GF   In the olden days, before Fasting, we ate hot dogs on Memorial Day, so we won’t stop now. Baked beans are high in protein, low in fat, so they fit right in with a Fast Diet.Memorial Day franks & beans

1 dog per person {Hebrew National has a reduced fat hot dog at 100 calories each}                                                                                                                                                                      1/3 c baked beans [I use canned, low-fat beans if I can find them] HINT:  Freeze the remainder for another meal. If you want them again for a Fast meal, freeze in batches of 1/3 c, rather than the remains of the entire can.                                                                                   mustard and/or pickle relish                                                                                                                                SIDE DISHES, to total 85 to 105 calories, your choice:                                                                                                                                    >>2 oz zucchini, sliced diagonally and grilled                                    10 calories                                                                                                                                   >>one 2-oz egg, hard-boiled: cut in half, remove yolk, mash with 1/2 tsp yellow mustard  + salsa verde; spoon the mashed yolks back into the whites    2 halves = 75 calories        1/2 =  38                                                                                                                                                                  >>1/2 cup sliced/shredded cabbage + 1/4 cup grated carrot + 2 tsp made-with-olive-oil mayonnaise + 1 and 1/2 tsp cider vinegar                               3/4 cup = 50 calories        1/3 cup = 25           >>2 oz tomatoes, whole cherry tomatoes or slices                            10 calories                                          >>1 oz carrot sticks                                                                                       12 calories

Cook the dogs in a little frying pan with a bit of water. [Of course you could grill the dogs.] Remove the dogs, add a tad more water and cook the zucchini in the same pan. [You could grill the zucchini, too.] That way the zucchini have a little sausage taste to them. Heat the baked beans [nuke ’em], and prepare the other side dishes.                                                                                Fasting on a holiday just got easier. Having non-Fasters over for the cookout? Ask them to bring the side dishes [potato salad, green salad, but not chips & dip] and let your guests eat them.

Think Spring!

Tomorrow will be the Vernal Equinox, the start of Spring in the Northern Hemisphere.  Already we have sap dripping from the maple trees and the smelts will be running in the coastal rivers. Look into your crystal ball and see yourself in warm weather clothes.  Keep Fasting to make your Springtime You a healthier person.   For inspiration, read this: http://www.cheatsheet.com/health-fitness/fasting-the-secret-to-losing-weight.html/?a=viewall

Salsa Chicken Bake:      287 calories        5.6 g fat         2.3 g fiber        17 g protein        34 g carbs 221 mg Calcium     GF   Salsa for breakfast? Porque no?  Do you see the happy face in the photo? Smile!salsa-chicken-bake-w-s-bs

1 two-oz egg                                                                                                                                                              1 Tbsp low-fat cottage cheese, drained if too watery                                                                                                                             1 Tbsp tomato salsa, slightly drained if too watery                                                                                                dash of salsa verde                                                                                                                                                  ½ oz chicken breast meat [from a roast, perhaps]                                                                                               oregano [Mexican if you have it]                                                                                                                       2 oz strawberries                                                                                                                                          blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz fruit smoothie, green smoothie or natural apple cider

Stir the cheese, salsas, and chicken together in a medium-sized bowl. Whisk in the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Pour in the egg mixture and bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and enjoy a zesty start to your day.

Smelts, pan-fried:     276 calories      8.8 g fat      4 g fiber      33.3 g protein      14.2 g carb     120.6 mg Calcium    PB GF — if using GF bread      When Spring is near, the smelts swim up the rivers and into my frying pan!pan-fried-fish-w-broc-beets5 oz smelts, cleaned & boned                                                                                                                              1 egg white                                                                                                                                                                ½ slice 70-cal whole-grain bread, ground to crumbs                                                                                            salt, pepper, thyme                                                                                                                                                   1 tsp olive oil                                                                                                                                                                                a dab of  catsup or relish                                                                                                                                   your choice of sides to total 45-50 calories: 2 oz cooked beets   = 24 calories                                                                     ¼ cup pickled beets      = 37 calories                                                                                                                                          2 oz broccoli      = 20 calories                                                                                                                                                         2 oz snow peas       =24 calories                                                                                                                                                      2 oz green beans     =18 calories

Trim tails and fins from the fish and remove the backbones. Whisk the egg white until frothy. Mix the seasonings with the bread crumbs. Dip the fish in the egg whites, then in the bread crumbs. ‘Pan fry’ in oil in a non-stick skillet until lightly browned and cooked through. Prepare your vegetables and season to taste. Plate it all and enjoy the bounty of Spring. Looks and tastes like a lot of calories, but it isn’t.

Feeling Bleu?

Around the month of March, people get tired of winter. Imagine that!? Cabin Fever sets in and they get grumpy. And then they eat.  What could be a better antidote than some fine meals featuring Bleu Cheese? When following the Fasting Lifestyle, food should lift our spirits and make us happy. Cue Pharrell Williams music.    For National Nutrition Month, read this: https://www.yahoo.com/news/30-simple-health-tips-try-day-march-155925900.html

Bleu Cheese Bake:   292 calories   7.3 g fat   2.3 g fiber      14.3 g protein   37 g carbs    250.7 mg Calcium  PB GF    You’ll go ga-ga over these flavors!bleu-cheese-bake-w-r-b-applesauceyog

1 two-oz egg                                                                                                                                                              ¼ oz bleu cheese, crumbly rather than creamy                                                                                           1 Tbsp fatfree cottage cheese, drained                                                                                                              2 oz applesauce, unsweetened, with 2-3 raspberries mixed into it                                                          5-6 oz green smoothie or fruit smoothie or natural apple cider                                                      black-ish coffee, black-ish 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.

Beet & Bleu Cheese Salad: 288 calories   11 g fat   5.3 g fiber     13.7 g. protein   19.5 g carb    212 mg Calcium  PB GF    This recipe takes me back to a delightful restaurant 2 blocks north of Notre Dame in Paris. You will enjoy the earthy flavors and beauty of this salad.Beet & Bleu Cheese Salad

2.5 oz beets, cooked, skinned, sliced or cubed, cooled                                                                               1 and 1/4 oz bleu cheese, cubed or crumbled                                                                                                1.5 oz tomato, sliced or cubed                                                                                                                                      3 walnut halves [or use slivered almonds if you don’t eat walnuts]                                                           1 oz white beans, rinsed and drained if using canned                                                                                            2.5 c. salad greens                                                                                                                                                   3/4 tsp olive oil    +    3/4 tsp balsamic vinegar                                                                                        garnishes: pansy, chive, or nastursum flowers;  scallions

Assemble and prep all vegetable ingredients. Whisk oil and vinegar in a wide bowl. Put greens in the bowl and toss. Place in serving bowl and arrange the other ingredients on top. Add a few garnishes. Voila! A beautiful meal.