liver & onions for a 5:2 diet

Vitamin A

~ me ~ Leave a comment

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. Welcome to DailyKeto4U who is now Following.

September 30 is the Feast Day of St. Jerome, so naturally we will discuss Vitamin A. What in the world is the connection, you demand. Saint Jerome [342-420] was a prolific writer and he penned a biography of Saint Hilarion [291-371]. Hilarion, like many ascetics, was determined to mortify [punish] his body for its sins. This became a form of orthorexia: eating a diet so rigid and limited that it leads to deficiencies of essential nutrients. Jerome described Hilarion’s resulting health issues: failing eyesight and itching, rough skin. Hilarion added some olive oil to his diet and the conditions cleared up. Thus Jerome gave the first detailed description of a Vitamin A deficiency and a cure for it.

A varied diet is important for good health, which is one of the reasons why I like to post so many different recipes. Plus, we like to experiment with foods and flavors. Which vegetable contains the most Vitamin A? The sweet potato, by a long shot, so we will have it for breakfast. Red meat scores high, especially beef liver, so we will have that for dinner. Good food, simply prepared and in moderation will help you to live a healthier life.

Sweet Potato Pancake Breakfast: 132 calories 1.5 g fat 3.6 g 6 g protein 26.5 g carbs [21 g Complex] 24 mg Calcium  NB: Food values given are for the plated foods only, and do not include the optional beverage. PB GF– if using GF Flour These potato pancakes are a fine side dish and they hold their own as the star of this breakfast.

2 potato pancakes *** 2 oz applesauce 1 slice Canadian bacon/back bacon Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Warm the pancakes, the applesauce, and the bacon. Savory and delicious.

***Potato Pancakes makes 8  8 oz sweet potato, peeled and grated 1 oz egg [Whisk one entire egg and measure 1 oz of it for this recipe. Use the remainder in baking.] 2 Tbsp minced/grated onion 3.75 tsp white whole wheat flour OR brown rice flour or other GF flour salt 1/2 tsp olive oil Combine the ingredients while you heat a griddle or heavy skillet. Brush 1/2 tsp of olive oil in the pan, then spray with non stick spray. Drop the ‘batter’ in 8 piles on the griddle, then flatten them out to a diameter of 3-4”. Cook on one side, then flip to cook on the other. Save the remaining pancakes for a side dish tomorrow or as part of lunch.

Liver & Onions: 273 calories 10.4 g fat 2.9 g fiber 25 g protein 20 g carbs 43.5 mg Calcium PB When my father was away on business, my mother would serve us liver and onions, which we came to regard as a special treat. Still a favorite on diner menus, still full of protein, Vitamin A, and Iron. 

½ cup onion, sliced 4 oz beef liver 2 tsp flour + salt + pepper ½ tsp butter ½ cup green beans

Cook the onions in a non-stick saute pan with a little water to keep it from scorching. Set the onions aside. Blot the liver on paper towels. Put 2 tsp flour on a plate and sprinkle with salt and pepper. Dredge the liver in the flour, and shake off any extra. Melt the butter in the pan the onions were in and cook the liver over low heat until done. If the pan gets too dry, spray it with non-stick spray. Meanwhile, cook the beans and salt them. Just before the liver is done, add the onions to the pan to reheat.

Completely Different

~ me ~ Leave a comment

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

It’s been a merry round of holiday eating, so let’s have something completely different!  Eggs Foo Yung for breakfast?  Why not! Liver & Onions while dieting?!?  Yes!  Bet you’d be happier if you weighed less on Friday — eat these menus on Thursday and see what happens.

Foo Yung ScrOmelette:   283 calories  8 g fat  2.5 g fiber   18 g protein  38 g carbs  241.4 mg Calcium  PB GF  Here we take the Cantonese classic and prepare it for breakfast. Filling and nutritious.Fu Yung 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 into a jar with a lid and put it in the ‘fridge for next week.                                                                                       2 Tbsp crab meat                                                                                                                                                            3/4 tsp soy sauce                                                                                                                                                          ¼ c mung bean sprouts                                                                                                                                        ¼ oz mushrooms                                                                                                                                                            green parts of one scallion, sliced                                                                                                                                 ¼ tsp ground ginger                                                                                                                                          splash of hot sauce                                                                                                                                                       1 oz pear or applesauce                                                                                                                                            blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz fruit smoothie or green smoothie

The night before, combine the crab, soy, sprouts, mushrooms, scallion, ginger and hot sauce in a small bowl. Next morning, spritz a non-stick saute pan with oil or non-stick spray and briefly cook the crab mixture to heat it thoroughly. Whisk the eggs with salt and pepper and pour into the pan, scrambling to incorporate the crab mixture. Cook to your favorite degree of doneness. [Alternately, cook like pancakes: put half of the egg in the pan, then distribute half of the crab mixture on top. When done on the bottom, turn to cook the top. Repeat with other half of ingredents.] Dish up the fruit, brew your hot beverage, and prep the smoothie. And your fortune cookie says: “You will lose weight.”

Liver & Onions:  273 calories  10.4 g fat  2.9 g fiber  25 g protein  20 g carbs  43.5 mg Calcium When my father was away on business, my mother would serve us liver and onions which we came to regard as a special treat. Still a favorite on diner menus, still full of protein and Iron.  Liver & onions                                                                                                                                                                                     4 oz beef liver                                                                                                                                                                 2 tsp flour + salt + pepper                                                                                                                                          ½ cup onion, sliced                                                                                                                                               ½ tsp butter                                                                                                                                                              ½ cup green beans

Cook the onions in a non-stick saute pan with a little water to prevent scorching. Set the onions aside. Blot the liver on paper towels. Put 2 tsp flour on a plate and sprinkle with salt and pepper. Dredge the liver in the flour, and shake off any extra. Melt the butter in the pan the onions were in and cook the liver over low heat until done. If the pan gets too dry, spray it with non-stick spray. Meanwhile, cook the beans and salt them. Just before the liver is done, add the onions to the pan to reheat.