Anything is Possible

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

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

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

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

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

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

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

Happy Birthday #2

Tomorrow will be my husband’s birthday.  If ever there were a poster child for the Fasting Lifestyle, he’s it.  When nay-sayers look at diets, they say that fasting is probably unsustainable; that no-one would want to stay on that diet for very long.  We are almost to 4 years on the diet, and still follow it.  Even when I’m not home, my husband sticks to the diet.  Because he enjoys the food and he realizes the benefits of the plan.  I’m glad he’s on board, because I love him and want him to be healthy for years to come.  P, YTQ.

Rustica Scromelette:   292 calores  8.9 g fat      1.4 g fiber     16 g protein     33 g carbs       270 mg Calcium   PB GF   One of our favorite dinners for a Slow Day is Pasta Rustica. So why not enjoy those flavors at breakfast? The cheese, the herbs, and the eggs combine for a real WOW in the morning.rustica-scromelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                       ½ Tbsp crushed tomatoes                                                                                                                                  ½ Tbsp low-fat ricotta cheese                                                                                                                          1/8 oz mozzerella, chopped                                                                                                                                1/3 oz onion, chopped                                                                                                                                                  ¼ clove garlic, minced or pressed                                                                                                                     basil + oregano + salt + hot pepper flakes HINT: I combined the tomato, cheeeses, herbs and spices the night before.                                                                                                                             1 oz melon                                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared onion and garlic and stir to cook briefly . Whisk the eggs with the cheeses and seasonings and pour over the onions in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare the beverages. You are in for a treat.

Turkey Picatta: 257 calories   5 g fat   1.3 g fiber   31 g protein   21 g carbs   28 mg Calcium GFturkey-piccata

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 [saved from a previous cooking time and frozen — a great time-saver today since brown rice can take 40 minutes to cook]

Combine the wine, stock and lemon juice. Put your hand on the turkey breast and cut it parallel to your hand into 2 pieces. If needed, pound the pieces to even out the thickness. Sprinkle with salt & pepper. Heat olive oil over medium-high heat and cook 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],  slice and plate the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it. 

INGREDIENTS FOR NEXT WEEK’S MEALS, portions for one person:                                    Breakfast: NB: breakfast on Monday makes enough for a breakfast and a lunch.                  breakfast on Thursday makes enough for a breakfast and a lunch.

3 two-oz eggs + 1 egg white 4 Tbsp + 1 tsp low-fal ricotta
1.4 oz mozzerella cheese 1 oz mushrooms
1 clove garlic 2/3 oz Jarlsberg cheese
1 cup cooked spinach Broccoli, 1 oz could use left-over
Nutmeg, salt, pepper, marjoram, chives, Onion, 1 oz
Melon, 1- 2 oz Grapes, 1 oz or substitute melon
Blueberries, 2 Tbsp
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner:  NB: dinner on Thursday involves some preparation in advance

Roasted red pepper 1 0z Mozzerella 1 oz
3 oz canned tuna or 2 oz fresh, grilled Tomato 2.5 oz
1.5 oz whole green beans [could use leftovers] ¾ oz marinated mushrooms
Garbanzo beans 3 Tbsp Black olives, 2, oil-cured
1.2 slices peperoni Red onion 2 tsp chopped
½ tsp flavorful finishing oil Broccoli 1.5 oz
1.75 oz chicken breast meat, cooked Bechamel sauce 2.5 Tbsp from a larger batch
3 part-buckwheat crepes – make batter ahead using recipe from Holy Crepes, Oct 13, 2015    need: buckwheat flour, unbleached white flour, 2 eggs 1.5 c. chicken stock        carrot slice           onion slice     3 T butter      ½ c half & half                                 3 T white whole wheat flour                              ½ c skimmed milk                                                     1 wedge Laughing Cow cheese

 

New Look

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

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

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

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

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

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

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

Iberian Itinerary

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.

Last time we celebrated the cuisines of the Western Mediterranean, so let’s linger longer in this part of the world.  Today we will be in Spain. The breakfast is a variant of our old favorite Tapas dish, Flamenco Eggs. This time it appears in a ScrOmelette.  The dinner takes the same flavors of tomato and onion, combines them with garbanzos [Spanish word for ‘chickpea.’]  Several varieties of garbanzos are grown around Spain, coming from Andalusia, Extremadura, the Castilian plains, Zamora,  and Castile-Leon.  These are foods that Hemingway would have loved.  Enjoy your day in Espagña.

flamenco-scrom

Flamenco ScrOmelette:     287 calories     7.7 g fat    2.7 g fiber     15 g protein     38.6 g carbs   225 mg Calcium     PB GF    Tapas flavors in your breakfast scramble. Very good.

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.   Next morning, stir the cooked vegetables in the sauce pan before adding eggs.                                                                                                                                              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, 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.

Chickpea Ragout with Beef**:                       GF   PB         nb: entire batch                                                                  of Ragout has 484 calories, so divide the whole thing into portions                     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  This is from Jacques Pepin’s Fast Food My Way. Although he doesn’t mean my kind of ‘Fast Food,’ Pepin has long been a proponent of healthy cooking. He presents this as a side dish, but for our purposes is best prepared as a main course with  meat for more protein. [If you want to eat it without the beef, top it with some cheese.]  

½ tsp olive oil                                                                                                                                                            ½ cup diced onions                                                                                                                                              ½ cup scallions, chopped                                                                                                                                      1 Tbsp garlic                                                                                                                                                              2 cups diced tomatoes, fresh or canned and drained                                                                                    1 and ½ cup chickpeas, drained and rinsed if canned                                                                              ½ cup chicken stock                                                                                                                                                                 ½ tsp salt +  ½ tsp pepper                                                                                                                                        ** 2 oz lean beef pieces, not ground beef

Heat the oil in a saute pan. Add the onion, scallion and garlic. Stir briefly over the heat then add the tomatoes, chickpeas, 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.   If the meat is previously cooked, mix in with the ragout to warm the meat.  If the beef is raw, add to the pan along with the tomatoes and chickpeas to cook it.

SHOPPING LIST FOR NEXT WEEK:   for one person servings                                                                                               3 two-oz eggs : 2 whole eggs + one white + one yolk                                                                                 1-2 shallots           1 slice onion            1/2 clove garlic            pinch  garlic powder                                                                                                                                                1 Applegate chicken sausage [33 cal]                                                                                                           1/4 oz mozzarella cheese                                                                                                                                     2 Tbsp ricotta or cottage cheese, low-fat type                                                                                                   2 0z fruit + 2 oz banana [for smoothie]                                                                                                                     basil             oregano              hot pepper flakes           parsley          salt                pepper                                                                                                                                       2 oz applesauce or 2 oz strawberries [or 1 oz of each]                                                                             1/4 cup crab meat                                                                                                                                                    1 scallion                                                                    1.5 tsp lemon juice                                                                                          Dijon mustard                                                         1/3 cup chicken stock                                                                                                                                                   1/4 cup fresh bread crumbs                                 3 oz tomato                                                                                                      4 oz [2 fillets] flounder or sole                            olive oil                                                                                               2 tsp butter or olive oil                                         4 Tbsp white wine                                                                          4 oz turkey cutlet                                                    1/4 cup cooked brown rice

Western Med.

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

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

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

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

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

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

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

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

Nellie Bly

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

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

‘Pan Bagne’ ScrOmelette:   303 calories   9.5 g fat   2 g fiber   15 g protein   36.3 g carbs   236 mg Calcium     PB   GF   Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers is a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious.pan-bagne-scromelette

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

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

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

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

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

Simple Eating

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

Puttenesca ScrOmelette:   301 calories   8.5 g fat   1.7 g fiber   15 g protein   38 g carbs    233 mg Calcium   PB GF    Yup. “Puttenesca” means ‘street-walker.’ This breakfast is based on the flavors of the iconic Roman pasta dish. If you ever make a dinner with that sauce, save some out to season this breakfast.puttenesca-scromelette

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week                                                                                                      1.5 Tbsp marinara sauce + 1 Tbsp marinated mushrooms + 2 tsp capers, drained + 2 black olives, chopped OR 3 Tbsp puttenesca sauce from your recipe or from a jar                                               1/2 clementine                                                                                                                                                              5 oz fruit smoothie or green smoothie                                                                                                            blackish coffee or blackish tea or lemon in hot water

Whisk the sauce into the eggs and scramble or cook as a rolled omelette. Enjoy with the hot beverage, smoothie, and clementine.

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

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

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

 

 

 

Two Years

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

 

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

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

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

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

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

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

Food for Thought

Thinking of taking the plunge?  Thinking of moving from ‘I’d really like to lose those extra pounds’ to “I’m really going to try the Fasting Lifestyle”?  Welcome to a whole new you!   Read this blog and eat these menus and it will be easier than you might think.  Before you get started, read this:  Losing Weight: 5 Things You Must Do Before Starting a Diet  by Evie Carrick          http://www.cheatsheet.com/health-fitness/things-to-do-before-starting-a-diet.html/3/

Smoked Sausage ScrOmelette: 299 calories   9.5 g fat   1.7 g fiber    16.6 g protein   33 g carbs 216.4 mg Calcium   GF    Having been gifted with the Dakin sausage, we decided to use some in a breakfast. The sausage adds a nice smokey Autumnal flavor to the eggs. If substututing another sausage, know that the 1/2-oz of Dakin sausage has 30 calories per ounce.smoked-sausage-scromlette

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 three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                    1/2 oz Dakin Farm cob-smoked chicken sausage, diced                                                                             1.5 tsp oregano and parsley, chopped                                                                                                                1 oz apple                                                                                                                                                          blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared sausage and stir to heat . Whisk the eggs with the herbs and a grind of pepper and pour into the pan, stirring to incorporate the sausage. Cook to your favorite degree of doneness. Slice the fruit, pour your beverages and off you go.

Chicken Curry:  220 calories   1.6 g fat    8 g fiber     18.5 protein    31 g carbs   71 mg Calcium PB GF     Curry is always a favorite and Craig Claiborne made it safe for dieters in his book Gourmet Dietchicken-curry-w-tomatoes

curry sauce [makes 3 cups sauce. you need 3/4 cup for tonight’s dinner]:                                          1 cup onion, chopped           1 clove garlic, minced         1/2 cup celery, chopped                                    1 cup apple, peeled, and diced         1-2 Tablespoons curry powder                                                      3/4 tsp dry mustard        1 bay leaf          3 cups chicken broth      1/2 cup water                                Spritz a sauce pan twice with cooking oil and add 2 Tbsp water.                                                    Sauté the onion, garlic, celery, and apple until soft.                                                                            Sprinkle the curry and mustard on top.                                                                                                         Stir in the bay leaf,  broth, and water.                                                                                                           Let cook down until it measures 3 cups.                                                                                                Measure out 3/4 cup for this recipe, then cool and freeze the remainder.

now complete the curry:           1.5 oz carrot rounds                                                                                    1/2 cup small cauliflower florets                                                                                                                       1.5 oz cooked chicken breast, cut in 1/2” dice or smaller                                                                              3 Tbsp peas                                                                                                                                                              1/4 cup boiled yellow lentils                                                                                                                               ¼ cup diced cucumber    +     1/4 cup diced tomatoes

Steam or boil the carrots and cauliflower. Boil the lentils. Warm the sauce, add the chicken, peas, cooked carrots and cauliflower and heat. Taste for seasonings. Plate with the lentils and top with cucumbers and tomatoes.

Resolutions

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

Here we are again, New Year and a slew of resolutions.  This year, the most important one is to be more healthy.  But that has several sub-sets: more exercise, losing weight, eating more healthy food.  I can’t help you with the exercise, but here is where I urge you once again not to use this blog as a Food Porn site, but to start eating the food.

Why should we Fast?  Read what Dr. Michael Mosley says: “We all know how you are supposed to lose weight: eat low-fat foods, exercise more… and never, ever skip meals. This has been standard dietary advice for decades and though it may work for some people, levels of obesity continue to soar. So is there an alternative? We think there is. Intermittent fasting. Based on the work of leading scientists from around the world, this is an exciting new alternative to standard dieting.

“Intermittent Fasting does not mean stopping eating entirely. It means reducing the amount you eat, but only for quite short periods of time.

“In The Fast Diet  book I outline my experiences of trying different forms of intermittent fasting, before settling on what I called a 5:2 regime. With 5:2 intermittent fasting you eat normally five days a week and diet two days a week, cutting your calorie intake for those two days to a ¼ of their normal level. This means that on, say, a Monday and a Thursday you will eat 500 calories if you are a woman, 600 if you are a man.

“If you stick to this plan then you should lose around 1 lb (0.46kg) a week if you are a woman, slightly more for a man. Success also depends on not over-eating on your normal days.

“You should not only lose weight but also enjoy a wide range of health benefits. Studies of intermittent fasting show that not only do people see improvements in blood pressure and their cholesterol levels, but also in their insulin sensitivity.

“As one of the medical experts I interviewed put it: ‘There is nothing else you can do to your body that is as powerful as fasting.’    Want more info? go to  http://the fast diet.co.uk

So why not start today?  A traditional dinner for New Year’s  in Germany and the Alsace-Lorraine region of France is sauerkraut with sausages.  The sausages represent abundance.  In the American South, collard greens are eaten on New Year’s for good luck.  Put them together, and you’ll have an abundance of good food and a head-start on the rest of your life.

Sauerkraut and Sausage:  255 calories   5.7 g fat  12.6 g fiber   21.3 g protein   33.5 g carbs   196.4 mg Calcium                  GF  PB

sauerkraut-sausage-w-collards 1.5 cups sauerkraut, canned or bagged or fresh                                                                                              2 tbsp caraway seed                                                                                                                                              2 oz applesauce, unsweetened                                                                                                                            1/2 cup onions, chopped coarsely                                                                                                                          1 Dakin Farm cob-smoked chicken sausage with apple [OR any other flavorful sausage with 110 calories]    leave whole or cut into 1/2″ chunks                                                                                                                                                1.5 cups raw collard greens, chopped or cut cross-ways in 1/4″ slices [chiffonade]                             salt and pepper to taste.

Thaw the sausage if it is frozen.  Combine the sauerkraut, caraway seed, applesauce, and onions in a saucepan large enough to hold the sausage, if left whole.  Cook slowly, uncovered until half of the liquid is gone.  Add the sausage, cover, and continue to cook until everything is hot and the onions are tender.  Meanwhile, add 1/2 cup water to the greens in a skillet along with salt, pepper, and a dash of garlic powder.  Cover and cook until tender, about 10 minutes.