gluten free recipes for Fast Diet

Autumn Antidote

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Some people find November to be dreary.  Indeed, here in New Hampshire, the eleventh month is on average the cloudiest. This causes some people to over-eat: sort of pre-hibernation mode.  DO NOT [yes, I know I’m shouting] fall into this mindset as it will derail any hopes you have of looking slimmer for the holidays. Instead, eat hearty, savory, flavorful food and perk yourself up that way.  Stay the course.

Ham Bake:  286 calories  7.2 g fat  1.9 g fiber  15.5 g protein  35 g carbs  282 mg Calcium   GFham-souffle

1 two-oz egg                                                                                                                                                                      ¼ oz 3 % fat ham from the deli, minced                                                                                                           1 Tbsp reduced fat ricotta                                                                                                                                     1 tsp Parmesan cheese, grated                                                                                                                        large pinch of crumbled sage + salt & pepper to taste                                                                                     2 oz unsweetened applesauce                                                                                                                    blackish coffee, blackish tea, or lemon in hot water                                                                                   5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Vigorously whisk the egg, ham, cheeses, and seasonings and pour into ramekin. Bake 15-17 minutes until puffed, not until golden. Portion the fruit, pour the beverages and this will surely be a good day.

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

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

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

Something Veggy

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

This post is for all the veggie-lovers and plant-based dieters who wish they could follow the Fasting Lifestyle but thought the plan couldn’t accommodate them.  This doesn’t pretend to be a posting for vegans, but there are lots of vegetables on the menu today.

Zucchini Egg Soufflé:   299 calories    7.2 g fat      1.8 g fiber     19.7 g protein    23.6 g carbs      109 mg Calcium   PB GF   When zucchini are plentiful, this is a good way to use them.Zucchini Breakfast Souffle

¼ cup zucchini, grated, steamed, patted dry                                                                                                 ¼ cup fatfree cottage cheese, strained to drain out extra liquid                                                                one 2-oz egg                                                                                                                                                              2 tsp Parmesan cheese                                                                                                                                   pinch garlic powder                                                                                                                                              a few strawberries, or rasperries, or blueberries                                                                                         5-6 oz fruit smoothie or green smoothie or natural apple cider                                                                       nearly-black coffee or tea; or lemon in hot water.

Grate the zucchini on a box grater and steam it over water or ‘saute’ it in a pan with enough water to prevent sticking. Transfer it to paper towels to dry off excess liquid. HINT: steam it the night before and let it drain in a strainer over night. Combine with the cheeses and garlic, and stir in the egg enough to break the yolk and mix all ingredients. Bake at 350 until puffed and starting to brown. Prep your beverages, add the fruit, and there you are: enjoying your veggies.

Red Beans & Rice    295 calories     1.2 g. fat    13 g. protein    57.5 g. carb   PB GF      This is the old classic recipe for the ‘perfect protein’. I used to be afraid that we wouldn’t like it, since it sounds bland, but it is good. Yeah, you’re right, the carbs are way out of control, but for a once-in-a-while this is really good. And besides, these are complex carbs, the best kind. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.Red Beans & Rice w: gr. beans

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

Cook the rice. Saute the celery, pepper, and onions for 5 minutes. Add the garlic and cook 5 minutes more. Add the tomatoes and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4 cups to the mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green vegetable.

 

Boo!

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

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

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

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

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

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

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

 

 

 

Something Meaty

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

“Isn’t dieting all about eating salads?! Yuck. Rabbit food.”  Sound like anyone you know? Someone who puts off improving their health out of fear of having to eat a steady diet of vegetables? Yes, vegetables and fruits are important components of a balanced eating plan.  But the Fasting Lifestyle includes lots of foods. Today, we emphasize menus with good meaty taste.

Ham & Cheese ScrOmelette    309 calories   10.1 g fat    1.9 g fiber     15.8 g. protein   29 g carbs 197 mg Calcium      GF     You can prepare this as an omelette or as scrambled eggs. Either way, its a winner.  We love the way this tastes!ham-cheese-scromlette-w-applesauce

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                                           ¼ oz Jarlsberg cheese                            salt, pepper, herbs to taste                                                                                                                 ¼ oz ham [I calculated the fat and calories for this recipe based on left-over roast ham. If you use 3% fat ham, you will lower both those values]                                                                              1 and ½ oz applesauce                                                                                                                                  blackish coffee or blackish tea or lemon in hot water                                                                                  5-6 oz fruit smoothie or green smoothie

Spritz a little non-stick spray in a pan and warm it.  Put the ham into the hot sauté pan to warm it briefly, then add the eggs and cheese. Scramble together [or cook like an omelette] until the way you like it. Plate with the fruit, warm your beverage, shake the smoothie. Good.

Bison Burger Dinner: 260 calories       GF         Rather than my telling you what to eat with your burger, I’ll give you options. Use any good veg from your ‘frige, garden or freezer.bison-burger-w-carrots-beets

one 4-oz bison burger 124 calories 2 g fat o g fiber 25 g protein o g carb                                                 ½ oz mushrooms       8 calories o.1 g fat o.3 g fiber o.2 g protein 2 g carb                                                         1 tsp curried catsup   8 calories o.1 g fat o g fiber o.1 protein 2 g carbs

Side vegetables: your choice to total up to 120 calories                                                                                2 oz cooked beets   24 calories   o.2 g fat  1.6 g fiber  1 g protein  5.4 g carbs  5.4 mg Calcium       2 oz carrots    23 calories   0.1 g fat   1.6 g fiber   0.6 g protein   5.4 g carbs    18.4 g Calcium             1/3 c. baked beans   79 calories  0.3 g fat  3.4 g fiber  4 g protein  18 g carbs   29 mg Calcium       2 oz broccoli     20 calories   o.2 g fat   1.4 g fiber   1.6 g protein   3.8 g carbs    26 mg Calcium      2 oz green beans  18 calories  0.2 g fat  2 g fiber   1.0 g protein   4 g carbs    21 mg Calcium          2 oz peas    44 calories      0.2 g fat      3.2 g fiber      8 g protein    8 g carbs     13.6 mg Calcium

Sprinkle a small, hot skillet with Kosher salt. Put the burger on the salt and turn down the heat to medium-low. Cook one 4 oz bison burger on one side for about 3 minutes. Flip it and cook until done as well as you’d like.  Put on a plate to stay warm. Sides: Add some water to the pan and stir/ cook the mushrooms until soft.  Meanwhile prepare your vegetables.  To serve, put the ketchup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good eating.

Something Fishy

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

Smoked Salmon Bake 292 calories   8.0 g fat   1.9 g fiber   15.2 g protein   44.6 g carbs   223.2 mg Calcium   PB   GF Gosh this is good. You must try it!smoked-salmon-bake

1 two-ounce egg                                                                                                                                                            ¼ oz smoked salmon, crumbled into pieces                                                                                                  2 Tbsp scallions, green & white parts, diced or sliced                                                                                        2-3 tsp chopped parsley                                                                                                                                         1 Tbsp chevre [goat cheese]                                                                                                                                      ¼ cup blueberries                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                                                     5-6 oz fruit smoothie, green smoothie or natural apple cider

Put the scallions and parsley into a heat-proof ramekin. Microwave for 30 seconds. Add the salmon. HINT: I did this the night before. Beat the goat cheese and egg together until the cheese breaks up into tiny lumps. Pour into ramekin and stir all together to mix. Bake at 350 degrees for 12 minutes, depending on how you like your eggs. Brew your beverage; dish the fruit; shake that smoothie; love that breakfast.

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

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

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

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

 

Just Dandy

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

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

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

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

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

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

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

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

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

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

Mushrooms

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

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

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

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week.                 ½ oz fresh mushrooms, chopped                                                                                                                           ½ tsp grated Parmesan cheese                1 ½ oz of apple or plum    Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

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

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

mushroom-tart

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

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

Summer Lingers

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

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

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

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

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

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

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

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

Equinox

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

A lot of fictions surround the Equinox: an egg will balance on end; all the forces of nature are in balance; yada-yada.  Most simply, it is the moment on the astronomical calendar when Summer becomes Autumn [Autumnal Equinox] or when Winter becomes Spring [Vernal Equinox].  Just for fun on our Fast day, we’ll hark back to the old idea of ‘opposites in balance’ and enjoy meals from two very different and diverse locations: the New Mexico-Texas border and northern Scandinavia.  Why not?

Carne-Green Chili ScrOmelette    289 calories   13.5 g fat     2 g fiber   13.6 g protein  18.6 g carbs   59 mg Calcium      GF    Carne and Green Chilis are the co-stars of New Mexico cooking, whether at breakfast or lunch or at dinner.  The directions below are for an omelette, or as the name ScrOmelette implies, you could scramble it all.

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.                                                                                                                                            ½ ounce carne adavada       ½ oz roasted green chilies        1 – 1/2 oz apple or unsweetened apple sauce Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]     Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

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

Baltic Bake:   280 cal   5.5 g fat   6.6 g fiber   11 g protein   29 g carbs  75.5 mg Calcium GF Believe it or not, this Fast Day recipe is from the book Two Fat Ladies Obsessions, but it won’t make you fat!   The meal has wonderful Eastern European flavors and is so simple to prepare that I assembled it in 16 minutes!!

baltic-bake-in-pasta-bowl

1.5 low-fat hot dogs [I like Hebrew National reduced-fat]            ½ cup canned sauerkraut, drained                                                                                                                                    ¼ c pickled beets, drained               ¼ c sliced onions                                                                                                                                                     ½ tsp horseradish           3 Tbsp white beans, drained and rinsed

Put the hot dogs [frozen or thawed] and onions in a saucepan with a little water or some juice from the sauerkraut. Heat until the dogs are cooked and most of the liquid is evaporated. Remove the dogs and add remaining ingredients to the pan to heat. Cut the hot dogs into 5-6 pieces and put them back in the pan until all ingredients are heated through.

Fasting Fare

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

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

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

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

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

5 oz canned white-meat tuna in water                                                                                                                 2 two-ounce eggs, hardboiled and cut into 1/2” dice                                                                                       4 oz tomato, cut into 1/2” dice                                                                                                                                             ½ cup garbanzo beans, drained and rinsed                                                                                                         1 cup baby salad greens                                                                                                                                          1 ½ tsp olive oil                                                                                                                                                                  1 tsp white wine vinegar                                                                                                                                  fresh parsley, salt, pepper                                                                                                                               pansy or violet flowers for garnish

Drain the tuna and flake the meat into 1” pieces. Whisk the oil and vinegar together and toss with the lettuce. Add everything else, except the flowers, and gently toss to combine with the salad dressing. Garnish with as many flowers as you wish. Serve at room temperature.