losing weight

Cool Food

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

Cottage Cheese & Pears      290 K                                                PB              GFCottage Cheese & Pear

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

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

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

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

This is a Spanish-inspired meal from a cookbook called Everyday Tapas. I took out the potatoes that were called for and substituted garbanzo beans. The recipe is very simple and delicious as well – perfect to dress up with pansy blossoms [they are edible] to enjoy on a day in summer.  HINT: This makes enough for two meals. Invite a friend or enjoy it as a lovely lunch the next day. Today’s lettuce will wilt by tomorrow, so plan around that.

5 oz canned white-meat tuna in water                                                                                                           2 eggs, hardboiled and cut into 1/2” dice                                                                                                     4 oz tomato, cut into 1/2” dice                                                                                                                       ½ cup garbanzo beans, drained and rinsed                                                                                         1 cup baby salad greens                                                                                                                                   1 ½ tsp olive oil                                                                                                                                                   1 tsp white wine vinegar                                                                                                                          fresh parsley, salt, pepper                                                                                                                             pansy or violet flowers for garnish                                                                                                                    1/2 piece of 70-calorie whole grain bread, lightly toasted

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

Hot Times!

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

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

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

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

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

Combine the cabbage, tomato, and onion in a bowl with the lime juice and spices. Heat a large griddle or cast iron pan and put the tortillas in it until they are warm, pliable, and beginning to brown. Remove to your plate. Spread the tortillas with the yogurt. Divide the fish between the tortillas and add a splash of lime juice or salsa verde. Top with the vegetable slaw. If there is too much slaw to fit into the tortillas, serve it on the side. What a simple summer dish!

Let Me Entertain You….for Breakfast.

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What if you were in the position where you had to entertain guests for breakfast on a Fast Day?  Well, you could move the Fasting to the next day. Or you could trot out some of your favorites and still maintain your Fasting Lifestyle. Your guests can eat as much as they like and be none the wiser. When having a breakfast party, I like to have a variety of things on the table so that guests can have variety. But I also plan it so that the items served can be made ahead with minimum last-minute hostess involvement.

So I suggest any of the baked egg recipes                                                                             Flamenco Eggs [July 5]       or Shirred Eggs  [June 14]  

Put out all the components of a Dutch Breakfast [Feb 22] and let people help themselves. Plates of ham slices and cheese chunks and bread are enticing, along with a basket of freshly-boiled eggs.

The little Herb Popovers [Apr 5] would be a nice addition to the table or what about a bowl of Oatmeal Pudding [Apr 26]?

Feeling more ‘brunchy’?  What about mini Crab Cakes [Mar 1, but form them smaller, almost bite-sized]  or Mushroom Egg Toasts [May 27].

Have fun, eat well, continue your Fasting Lifestyle, be famous for good food.

Canada Day

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Let’s celebrate another holiday with Fast Lifestyle food. Canada Day is the independence day of our neighbors to the North so we will think of maple leaves, maple syrup, and the wide open plains of Alberta. We will also think of calorie restriction and healthy living to stay on track with our FAST Lifestyle.

National Holiday French Toast                                                                                          PB  Canada Day BfastHINT: This recipe makes 4 [four] slices of French Toast. Prepare all 4, but put the other 2 in a bag in the freezer for a really fast breakfast later.                                           4 slices 70-cal whole grain bread    [you will eat two today]                                                                                   one 2-oz egg                                                                                                                                                    2 Tbsp fat-free milk [use Almond milk for a plant-based meal]                                                        2 oz strawberries, fresh or unsweetened frozen                                                                                     1 and 1/2 tsp maple syrup                                                                                                                               one 60-cal sausage [I like Al Fresco brand sage breakfast links or use a meatless sausage]                      nearly black coffee or tea or lemon in hot water                                                                           green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into shapes like maple leaves or use a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems to much like ‘crafty food.’] Put the bread into a pan with a rim which is just big enough for the 4 bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup. The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. Cook the sausage, too. Mash the berries a bit and smear them onto the plated toast. Enjoy with the sausage, hot beverage of choice, and green smoothie. Whistle a few bars of “Oh, Canada” while you eat.

Bison Burger [beans/ beets] 293 calories                                                                                      GF                                                                                     There used to be a bison reserve in our favorite Canada place, PEI.  The beasts were a gift from Alberta.  The mushrooms we pick from our lawn and the beets, a gift from PEI friends, were pickled while on vacation.  Fitting foods for Canada Day.

one 4-oz bison patty [not beef. Venison is a good substitute if you have it]                          1 oz sliced mushrooms                                                                                                              1.5 tsp of curried catsup                                                                                                           ½ cup green beans                                                                                                                   2 oz pickled beets

Sprinkle a small, hot skillet with Kosher salt.  Cook one 4 oz bison burger  on one side for about 3 minutes. Flip it and cook until done as well as you’d like.  Put on a plate to stay warm. Sides: Add some water to the pan and stir/ cook the mushrooms until soft.  Meanwhile cook the green beans until soft.  To serve, put the ketchup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good eating.  I enjoy sparkling water with Fast dinners. [On Slow days, I enjoy wine.]

bison burger, curried catsup, mushrooms, green beans, beets
bison burger, curried catsup, mushrooms, green beans, beets

Not Just for kids any more.

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As you reach for the new body-image you hope to have, you will feel better: more energy; fewer knee and hip pains; dare we say ‘younger’.  In honor of the new you that is waiting for you a few  pounds from now, let’s eat like children.  Egg-toast is an old favorite nursery food from England. Here we have combined it with the French-inspired mushroom-toast for a really terrific breakfast.  And Pizza for dinner…  Need I say more?

Egg-Mushroom Toast 290 calories        This is yummy. The eggs are creamy and the mushrooms lend a mysterious layer of flavor. I like this better than poached eggs. mushroom-egg toast w: apples & gr smoo1 piece 35-cal bread OR 1/2 piece 70-cal bread                                                                                   one 2-oz egg                                                                                                                                                         1 oz mushrooms, chopped                                                                                                                              1 Tbsp chives, chopped                                                                                                                                    1 ½ oz of apple                                                                                                                                        blackish coffee, blackish tea, or lemon in hot water                                                                            5-6 oz smoothie or natural apple cider Toast the bread. Spritz the non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, salt, and pepper in with the egg and beat it up. Scramble lightly with the mushrooms, keeping the eggs moist. Turn out over the toast and plate the fruit. Sip your beverages and have a good day.

Pizza with Vegetable Topping:               Another winner from the Fast Diet book. The pizza shells are either whole grain wraps or corn tortillas. BE CAREFUL about the calorie and fat content when shopping! I get Herdez 8″ whole wheat fajita style tortillas. Each has 170 cal and 5 gm protein. Each person gets ONE of these pizzas. OR you could get Ole brand 6″ corn tortillas. Each of those has 65 cal and each person gets THREE AND a HALF pizzas. Pizza 1 whole wheat/grain tortilla at 170-cal [per person]                                                                             1-2 Tbsp tomato puree, not paste HINT: buy a can of puree and freeze in small portions 1 oz mozzerella, grated                                                                                                                  ½ oz mushrooms, chopped or sliced                                                                                                            1 ½ oz red pepper, cooked and chopped                                                                                                     1 oz spinach, steamed, squeezed and chopped                                                                                    1 Tbsp red onion, chopped Set the oven at 400º. Place the tortilla on an ungreased baking sheet.  Put dollops of tomato purée on each tortilla and spread it around. Toss together mozzarella, mushrooms, red pepper, spinach, and onion. HINT: Sometimes I cook and chop all the veg and put them in a bag in the freezer to save time on a FAST day. Divide the mixture among the tortillas and bake for 5-10 mins.

Treat Yourself

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People go on diets because they want to change something about themselves: their weight, their clothing size, their body shape.  All of which makes it sound as if they don’t like themselves. So they eat as if they want to punish that uncooperative body of their’s.  Let’s change that mindset. You need to like yourself enough to want to have a healthy body. And that is why the menus I suggest for Fast Days are not only low in calorie but full of flavor. By making the food nutritious, and pretty, and good to eat, you can treat yourself and still achieve your goals of a slimmer, healthier you.

PowderMill Scramble 247 calories 9.3 g fat// 17.6 g protein 34.3 g carb

This recipe is straight out of Jerry Willis’ Powder Mill Pond Restaurant where it was a favorite. Alas, brunch is not served at Jerry’s Marzano’s Tratoria but you can enjoy this at home.PM scramble or Ham omelette? w: apple

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.                     ½ oz smoked salmon                                                                                                                                    1 Tbsp chopped chives or scallion greens                                                                                             1 ½ oz apple                                                                                                                                                      5-6 oz fruit smoothie or pure apple cider                                                                                      blackish coffee, blackish tea, lemon in hot water

Whisk the eggs [salt and pepper may not be needed depending on the seasoning of your salmon]. Pour into a pan which has been sprayed briefly with cooking spray. Before the eggs set, add the salmon and scallions. Scramble to taste. Brew your beverage and take the previously-made smoothie from ‘fridge. Plate with fruit.

Tomato Soup w/ Sandwich         278 calories           8.3 g. fat                  16.7 g. protein            Comfort food can be low in calories. The soup recipe is from Fresh Ways with Soups and Stews, published by Time-Life Books. HINT: the soup is enough for 2 servings, so it is worth the time to make enough to freeze for later.tomato soup w: croq mons, grapes

Cook Soup:                   2 tsp virgin olive oil                                                                                               3 onions, chopped [2 ½ cups]                                                                                                                    1 carrot, thinly sliced                                                                                                                                     1 tsp fresh thyme or ¼ tsp dried thyme                                                                                                     3 cloves garlic, chopped pepper                                                                                                                  28 0z can tomatoes, coarsly chopped with juices                                                                               1 ¼ cup unsalted chicken or vegetable stock                                                                                        ¼ tsp salt                                                                                                                                                          Heat the oil in a large heavy-bottomed pot over medium heat. Cook the onion, carrot, thyme, garlic, and pepper for 7-10 minutes or until onions are translucent. Add the tomatoes and juice, stock, and salt. Reduce heat and simmer 30 minutes. [more directions later]

Prep Sandwich:        1 slice 70-calorie bread [Nature’s Own]                                                            1 slice Swiss cheese from the deli                                                                                                                        1 oz ham, 97% fat free                                                                                                               Cut the bread in half. Cut the cheese slice in pieces the size of the bread halves. Construct a sandwich of bread, ham, cheese, bread. Save out one bread-sized piece of cheese. Wrap in foil and put in the toaster oven at 350 until cheese is beginning to melt on the inside. Unwrap the sandwich and put the remaining cheese on top. Toast the sandwich so that the cheese becomes melted and might start to brown.

Finish Soup:          2 tsp ricotta or small-curd cottage cheese &   2 tsp plain non-fat yogurt Puree the soup in food processor or blender. Pour half of it into a freezer container to cool before storing. Put the soup in the serving bowl. Stir the cheese and yogurt together and put a large dollop in the middle of the hot soup. Use the tip of a knife to pull the mixture out from the middle in several radiating arms. A few grapes add a dash of color.

Iconoclastic

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An ‘iconoclast’ smashes the icons.  Which is to say, defies the conventions of society.  Today we will be iconoclastic by leaving some cherished foodstuffs out of a Proper English Breakfast and preparing quiche without a crust.

Improper English 265 cal. 4.3 g. fat 17.2 g. protein 47.5 g. carb

A “proper English” is the full Victorian breakfast, serving every conceivable food you can imagine. This version leaves out the eggs and kippers [how improper!], but keeps the protein-rich baked beans along with the rest of the usual stand-bys.

Improper English¼ cup baked beans canned                                                                                                                        one 50-60 calorie sausage                                                                                                                        ½ piece of 70-cal toast                                                                                                                               half of a 2.5” diameter tomato                                                                                                                        1 oz mushrooms                                                                                                                                                a few grapes                                                                                                                                                      5-6 oz fruit smoothie or unpasturized apple cider                                                                           blackish coffee or tea or lemon in hot water

Cut the tomato around its equator and put one half away for later. Salt the tomato and put under the broiler until it softens. Cook the sausage and mushrooms in the same pan to heat through. Heat the beans – perhaps in e microwave. Toast the bread and brew the hot beverage. Pour the smoothie and plate everything. Cheerio!

Quiche:               291 cal                   17.7 g. fat                 24.7 g. protein              11.8 g. carb    GLUTEN FREE

I suggest serving this meal on a day when you have eaten one egg or none for breakfast. Eggs are good for us, but you don’t want to over-d0 it with any ingredient.

quiche w: tomatoone and a half 2-0z eggs HINT: Here is a way to use the eggs left over from last Thursday’s omelette.                                                                                                                                      2 oz skimmed milk                                                                                                                                          2 oz swiss cheese, grated   [1/4 cup]                                                                                                                           1.5 Tbsp Parmesan cheese, grated                                                                                                                3/4 oz asparagus cut in 1/2” pieces                                                                                                              1 oz brocoli, coarsely chopped                                                                                                                       1/2 Tbsp onion, chopped                                                                                                                               3 oz tomato, sliced into 3 slices                                                                                                           herbs [thyme, basil, rosemary, whatever], salt, pepper

Steam the vegetables to cook until tender. Set the oven at 400. Lightly oil 3 wells of a standard muffin pan. Put water [1/2”] in the empty wells. Or use a mini-muffin pan and plan to use about 6 of the wells. HINT: do not think to use fewer wells to create larger quiches — they puff up a bit while cooking.   Grate the cheese and toss lightly to combine. Beat the eggs and milk together and add the seasonings. Feel free to use lots of basil and thyme! Spoon equal portions of the vegetables into the prepared pans. Then top with cheese mixture. Pour the egg mixture over the veg and cheese. Bake until puffed and golden brown and a thin knife stuck in the center comes out clean and dry. Let the quiches cool briefly while you slice the tomatoes. Serve each quiche on a tomato slice or next to them.

“It was Greek to me.”

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Did you know that Shakespeare was the first to pen “It was Greek to me.”? Yup. You can look it up in Julius Caesar.  For today’s meals we dream of feasting with the gods of classical Greece.  And after you enjoy the omelette and the Meze meal, I hope you will say, “It was delicious to me.”

Creamy Greek Omelette  292 cal.     10.3 g. fat     18.9 g. protein    30.9 g. carb  PB Oh boy is this yummy! The feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat.

creamy Greek omelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and  put it in the ‘fridge for next week.   +++++            3/8 oz feta cheese   +++++   1 ½ Tbsp non-fat   cottage cheese  +++++     Greek oregano  +++++ salt   +++++  pepper  ++++    ½ slice 70-calorie bread [I like Nature’s Own multigrain]    ++++++ 1 1/2 oz of apple ++++ optional:  5-6 oz fruit smoothie or natural apple cider     ++++++ optional: blackish coffee or tea                                                                                                                                                                                                                                                       

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

Meze Meal         297 calories            10 g. fat            36 g protein           21.8 g carb               ‘Mezedakia’ is a bit like the Greek equivalent of Spanish Tapas. Small servings chosen from multiple small plates which make it easy to eat on a hot Mediterranean night. Well, we don’t live on a vast inland sea, but we’ll take good low calorie, low fat, delicious food where ever we can find it. There are lots of good recipes in the book Meze by Rosemary Barron.

Meze Meal w: shrimp,

1/4 cup white beans    I like Goya brand   ++++++    ½ Tbsp capers                                                                                                                                                    1 oz marinated mushrooms       ++++++          3 oz tomato, cubed                                                                                                                              generous pinch Greek oregano   ++++      3 oz cooked shrimp [or 2 oz cooked chicken breast]    ++++    1 oz mozzerella cheese [or use feta, same amount]   +++++       1 ½ oz lemon-marinated carrots   +++                                                                                                marinade: 1 tsp olive oil +++ 1 tsp lemon juice +++ pinch of granulated garlic +++ pinch oregano

Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano. Slice the carrots into 2″ logs or coins and cook until tender. Drain and combine with the marinade in a small jar with a lid. Shake well, remove the lid and let the carrots cool in the marinade. Attend to the shrimp by cooking it and removing the shells, if necessary. Drain the marinade from the jar and pour it over the shrimp. Plate the ingredients to please the eye. Look at photos of the Agean Sea….

Living the Good Life.

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This is the good life! The weather is warm enough for nature to wake up and stretch Herself and put tiny leaves on the trees. I feel fit enough to get out and weed and trim and plant herbs.  While we are at it, let’s eat some food that is healthy and delicious.  If it takes the pounds off, too, then so much the better.

Coddled Eggs         280 calories           6.3 g. fat             10 g. protein                    16.6 g. carb                                 You will feel coddled and cossetted when you treat yourself to this breakfast.Coddled Eggs

one 2-oz egg                                                                                                                                                                          1 ½ tsp grated Parmesan cheese                                                                                                                        seasonings to taste                                                                                                                                                              ½ slice 70-cal bread   I like Nature’s Own 100% whole grain bread                                                                   ¼ cup berries mixed with 2 tsp plain nonfat yogurt                                                                                             blackish coffee or blackish tea or lemon and hot water                                                                                         5-6 oz fruit smoothie

Bring a small pan of water to a simmer. Use enough water to cover the egg coddler by 1” or to come ½ way up the custard cup. Spritz some cooking spray into an egg coddler or ramekin or custard cup. Break the egg into the coddler, and add the Parmesan cheese.  Season to taste with hers, salt, pepper. Screw on the lid of the coddler and lower it into the water. OR carefully place the custard cup into the water and put the lid on the pan. Simmer 5 minutes then turn off the heat and leave the eggs in the water for about 3 minutes more.  Toast the bread, brew the hot beverage, shake or blend the smoothie.  Off to another day of living the good life.

Langoustine with Garlic and Tomatoes     281 calories                                         I wish I knew the source of this recipe, because I really like it. Langoustine is either a large shrimp or the tail of a Norway lobster, according to LaRousse. Sometimes you find them frozen and when I see them, I buy them. You could substitute shrimp or lobster meat.

HINT: the amounts shown serve TWO people. This is a good meal to share and more difficult to cut down for one serving. If you are in to leftovers, make the whole thing and enjoy it for lunch on a Slow Day.lobster:garlic:tomatoes:spinach

1 tsp olive oil                                                                                                                              1 clove garlic, chopped                                                                                                         pinch of hot pepper flakes                                                                                                          5 oz langustino chunks or 4.5 oz cleaned shrimp                                                                   5 oz asparagus , cut into 2” pieces                                                                                           2 Tbsp dry white wine                                                                                                              salt & pepper                                                                                                                                  15 oz tomatoes, coarsley chopped  [You could use fresh tomatoes or canned]                               ¾ c white beans                                                                                                                           ½ cup fish stock                                                                                                                             1 cup cabbage, sliced [3 oz]                                                                                                         1 oz spinach

Heat the oil in a saute pan. Add the garlic and hot peppers and stir for 15 seconds. Add the asparagus and saute for 2 minutes. Pour in the wine, then sprinkle in the salt and pepper. Cook to reduce the wine to almost gone. Add the beans, tomatoes, cabbage, and fish stock. Cook until liquid is reduced by half, about 6 minutes. Add the langostine and cook further to thicken the broth. In another pan, blanch the spinach. OR add the spinach with the langostine, in which case the spinach will cook and mix with the broth. The prep is fussy, the cooking is quick, the result is delicious.

Another Jolly Day

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Since we are alive and healthy and looking forward to living, it must be a jolly day. Attitude really matters, so keep a cheerful outlook and you will succeed with your lifestyle goals.

Cheese Omelette        290 K               11.3 fat              32.2 pro             46.8 Carb

Cheese Omelette w: toast1 ½ eggs [2-oz eggs]    HINT: If you are serving one person, crack three 2-oz eggs into a  glass measuring cup. Beat up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                                salt, pepper, thyme                                                                                                                                         ¼ oz cheese such as Cheddar or Gruyere                                                                                            1/2 slice of 70-calorie bread — I like Nature’s Own multigrain                                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                   5-6 oz. fruit smoothie or unpasteurized apple cider

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

Chicken Breasts Provinçal   269 calories  7.6 g. fat   24.4 g. protein  19.4 g. carb    Unfortunately, all I can tell you about this recipe’s origin is that it was clipped from a magazine and it refers to a cooking course at the Culinary Institute of America. I can also tell you that it is delicious.

provincal chicken w: broc:caul3 oz chicken breast, uncooked and sliced or butterflied to 1/2″ thick                                                          1 Tbsp flour                                                                                                                                1 tsp olive oil                                                                                                                              1/2 tsp garlic                                                                                                                                   1 anchovy fillet                                                                                                                             1 Tbsp dry white wine                                                                                                                          1 cup cubed tomato                                                                                                                                   2 Tbsp chicken stock                                                                                                                   2 cured ripe olives                                                                                                                        1 oz broccoli florets & 2 oz cauliflower florets

Dust the chicken with the flour and cook in the oil 1 minute on each side. Then put on a plate, cover with foil or a pan lid, and keep at room temperature. Start steaming the vegetables. Put the garlic and anchovy in the not-too-hot pan and cook for 30 seconds. Add the wine. Cook and stir up the brown bits until the wine is almost gone. Add the tomatoes, chicken stock and olives. Cook the sauce until it is a little thicker. Put the chicken back into the pan until it is warm. Plate with the vegetables. This cooks quickly so you won’t have to wait long to eat it — but savor it slowly and enjoy all the rich flavors.