losing weight

Chilly Weather

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As the weather becomes chilly, let’s opt for some chili!  One of the best things about stews and soups is that a batch makes a lot of servings.  When put into the freezer in serving-sized containers, they become almost an instant meal: no muss, no fuss. HINT: pull it out of the freezer and leave in on the counter to thaw. Ready when you need it. [Don’t get all anxious about bacteria while thawing: you do know that hot spices inhibit the growth of microbes.]

Chili non Carne:   PB   GF   The recipe is my mother’s, except that she used beef. And she served it on a heap of mashed potatoes, but we won’t do that on a Fast Day.                                                                                                                               1 cup serving =133 calories 0.7 g fat 6.3 g fiber 7.1 g protein 9.8 g carbs 70 mg Ca                                  1.5 cup serving =199 calories 1.1 g fat 9.1 g fiber 9.4 g protein 14.2 g carb 120 mg Ca                 HINT: This batch makes enough for 4 one-cup servings OR two 1.5 cup servings with 1 cup left over. Save the remaining chili for a lunch or check previous postings to see how we use it for breakfast.                                                                                                                                    For 1 cup chili served with cheese garnish and melon, as in photo: 276 calories 9.7 g fat 6.1 g fiber 13.3 g protein 19.4 g carbs 227 mg CalciumChili non carne w: melon

15 oz canned red beans, drained and rinsed                                                                                              16 oz canned tomatoes – in chunks or diced, not drained                                                                      1 cup chopped onion                                                                                                                                              1 green pepper, chopped                                                                                                                                     2-3 tsp chili powder, or more if you like it hotter                                                                                     ½ – 1 tsp ground cumin                                                                                                                                       per serving: 1 Tbsp cheddar cheese, grated, as a garnish    +        2 oz melon

Saute the onion and green pepper in some of the tomato juices until tender. Add remaining ingredients and cook gently until the stew is thickened. Taste to see if it needs more seasoning. Serve one or one and a half cups for dinner tonight with the grated cheese on top.

Venison Chili:    299 calories    3.8 g fat    10.4 g fiber   30 g protein   45.6 g carbs   146 mg Calcium   GF    HINT: This is enough for 2 one-cup servings. Save the remaining chili for another dinner later or invite a fellow-Faster for dinner.venison chili w: melon

6 oz ground venison                                                                                                                                                    16 oz canned tomatoes – in chunks or diced; drained, saving the liquid                                             1 clove garlic, chopped                                                                                                                                                1 cup red onion, chopped                                                                                                                                      1/2 cup green pepper, chopped                                                                                                                               3/4 cup canned red beans, drained and rinsed                                                                                                             2-4 tsp chili  +     ¾ tsp salt    +      ½ – 1 tsp ground cumin                                                                           per serving: a small slice of melon, as a garnish

Cook the venison, onion, garlic, and green pepper in some of the tomato juices until vegetables are tender. Add remaining ingredients and cook gently until the chili is hot throughout. Taste to see if it needs more seasoning. Serve one cup for dinner tonight with the melon on the side.

Peaceful

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The Christmas carols tell us that this is a peaceful time of year. It can be, if you plan ahead and have enough time to do all that needs to be done…  Well, let’s at least enjoy some simple, delicious, healthy food. Breathe deeply, give yourself time to eat slowly and enjoy the experience.  An oasis of peace for you in a busy day.

Wondering why you can’t just skip a few meals and get the same results as you would with the Fasting Lifestyle?  Read  Fasting vs. Meal Skipping: What’s the Difference and is it Safe?  by Christine Skopec       http://www.cheatsheet.com/health-fitness/fasting-vs-meal-skipping-whats-the-difference-and-is-it-safe.html/

 

Cheesy-Bake:  301 calories  7.7 g fat   3.7 g fiber   15 g protein   37.3 g carbs   308 mg Calcium PB GF This is the baked version of a cheese omelette that thinks that it is a cheese souffle! Delicious.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.

Tuna Melt:       309 calories      18.5 g fat      2.9 g fiber      33 g protein   24.6 g carbs   300.5 mg Calcium PB GF – if using gf bread      Good to eat, easy to make, and don’t fret about those extra 9 calories. tuna-melt-copy

1 slice 70-calorie multi-grain bread   [I like Nature’s Own                                                                       1/2 of a 5-0z can of water-pack tuna, drained                                                                                                  1 Tbsp onion, finely chopped                                                                                                                              1 Tbsp celery, finely chopped                                                                                                                               1 pinch celery seed, salt, pepper                                                                                                                          1 and 1/2 tsp low fat or ‘made with olive oil’ commercial mayonnaise OR BECHAMEL               1 slice Swiss cheese, the deli kind                                                                                                                    1/2 cup romaine lettuce, shredded                                                                                                                     1 oz tomato, cubed                                                                                                                                                      1/2 tsp lemon juice & 1/2 tsp olive oil

Combine the tuna, onion, celery, celery seed, and mayo as you would for tuna salad. Toast the bread. Spread the tuna mixture over the bread and top it with the cheese. Toast or broil until cheese is melting. In a wide bowl, whisk the oil and lemon juice. Toss the lettuce and tomato with the dressing.  Relax and be peaceful while you dine.

Gimme a ‘C’

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A lot of good flavors have migrated North across our southern border and today’s menus feature some of them.  And they both begin with the letter ‘c’.  Here at the end of November, let us cheer for sunny tastes and give a cultural embrace to the peoples  who produced them. Fasting Lifestyle is diverse in its sources.

Carne-Green Chili ScrOmelette   289 calories   13.7 g fat   1.9 g fiber    13.6 g protein   18.6 g carbs   59 mg Calcium   GF   The directions below are for an omelette, or as the name ScrOmelette implies, you could scramble it all.carne-scramble

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 adavado [pork shoulder boiled with hot spices until it falls apart: make ahead and freeze for future use]                                                                                                                                ½ oz roasted green chilies, drained [Hatch brand is the best]                                                                  1 and 1/2 oz apple or unsweetened apple sauce                                                                                    black coffee or black tea or lemon in hot water                                                                                                5-6 oz green smoothie or fruit smoothie or unpasteurized cider

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.

Cesar Salad:   233 calories   9 g fat  2.6 g fiber   24 g protein  4 g. carb   104 mg Calcium  GF Straight out of the Fast Diet book, with quantities changed a teensy bit. Delicious!Cesar Salad

1 and 1/4oz Canadian bacon  [that’s ‘back bacon’ to the Canadians]                                                                                                                                       3 oz chicken breast, left over from a roast or poached if raw                                                                    2 c chopped romaine or 2 c. mesclun                                                                                                                1 T grated Parmesan                                                                                                                                               1 tsp olive oil + ½ tsp lemon juice                                                                                                           Mexican oregano [Cesar Salad after all is of Mexican origin, not from Roman rulers]

Heat the bacon on a hot, ungreased griddle until it begins to brown. Remove and slice into strips. Cut chicken meat into strips or chunks, as you wish. Roughly chop or tear the romaine, if using. Whisk the oil and lemon juice in a salad bowl. Add the lettuce and toss to coat with the dressing. Plate the greens and sprinkle with the Parmesan cheese and oregano. Arrange the meat on top of the greens. Isn’t that a big meal?!

No Time, version 2

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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. Simple way to lose weight and be healthier.

So you say you’ve got no time to comb your own hair let alone make special foods for a diet to make you healthier?  Here are some more menus which are super-fast to prepare and delicious to eat.  As always, planning ahead makes the Fasting Lifestyle go much easier: plan the meals ahead of time and prepare some parts of the meal ahead of time. Try it;  you’ll see how well it works.

Oatmeal for breakfast can be prepared the night before — that saves you time in the morning! The salad for dinner comes together in a snap.

Oatmeal Pudding: 301 cal  3 g fat   3 g fiber   15 g protein    16.3 g carb   199 mg Calcium   GF PB   A riff on a recipe found in Marion Cunningham’s Breakfast Book, this can easily be prepared the night before.      NB: THIS MAKES ENOUGH FOR TWO [2] SERVINGS

oatmeal-cottage cheese pudding

1/2 cup rolled oats, cooked in 1 cup water  HINT: do this the night before or days before                                       2 tsp maple syrup                        ½ cup fat free cottage cheese                                                                                                                            pinch of nutmeg and/or cinnamon          4 Tbsp. blueberries [fresh or frozen]                                                                                                              5-6 oz fruit smoothie or natural apple cider            blackish coffee or blackish tea or lemon in hot water

Cook the oatmeal in the water. Take off the heat and stir in the maple syrup and nutmeg. While it is still a little warm, stir in the cottage cheese. Let sit to cool. HINT: I did this part the night before while cleaning up after dinner. If making one portion, pour half of the pudding into a freezer container and top with 2 Tbsp blueberries. Freeze it. HINT: make the entire batch, eat half of it today and freeze the rest for a really simple-to-prepare breakfast for another day. With the remainder, stir in 2 Tbsp blueberries and pour the pudding into a ramekin. Nuke it for a minute to heat through – longer than that and it will bubble over. Serve with the fruit smoothie, and hot beverage for a hearty, healthy meal.

Tuna-Egg-Tomato Salad: 262 calories 10 g fat 5.8 g fiber 29 g protein 17 g carbs 79 mg Calcium PB  GF– if using GF bread   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 – perfect to dress up with pansy blossoms [they are edible].  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.

Tapas Tuna w: egg & tomatoes

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 other edible flowers for garnish                                                                                            optional: 1/2 piece 70-calorie whole grain bread

Drain the tuna and flake the meat into 1” chunks. 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.

A Fasting Feast

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HERE IT IS! The first and the biggest diet-busting day of the Fall/Winter season: Thanksgiving.  Can you feast and Fast on the same day? YES you can.  Since this is an all-American feast day, we’ll start with a red, white, and blue breakfast.  Then, drink a lot of water and do not eat lunch: hold out for dinner. Dining away from home? You can still have some control over what you eat. We were invited to friends’ house for the feast and I’ll show you what I ate while gaining only a few tenths of a pound. And that included the chocolate pecan pie for dessert!                                                                                                              Go easy on the alcohol: current health recommendations are for 1-2 glasses per day for women; 2-3 for men. Where is it written that Thanksgiving means drunkenness?  Maybe you’ll be better able to diffuse the discussion of politics at the table…..

Red White and Blue   295 calories   1.4 g fat   3.8 g fiber  20 g protein   45 g carbs   504 mg Calcium   PG GF if using GF bread      Ricotta is higher in protein and Calcium than cottage cheese, but you could substitute that if you wish.Red White & blue

½ cup fat-free ricotta                                                                                                                                              ¼ cup blueberries, fresh or frozen [if frozen, keep frozen until ready to use]                                      1/4 cup sliced strawberries, fresh or frozen [after slicing, put into a strainer to let the juices drain]                                                                                                                                                                                1 slice of 70-calorie multi-grain bread [Nature’s Own] cut into a star or turkey! with the largest cookie cutter that will fit the bread                                                                                                                                      large pinch of cinnamon sugar                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                  5-6 oz fruit smoothie, green smoothie or natural apple cider                                                    

Cut your slice of bread with the star cookie cutter, freezing the scraps for use in Crab Cakes or Stuffed Clams or Crab-Stuffed Flounder. Sprinkle the bread with a small pinch of cinnamon sugar and toast it. Measure the ricotta onto your plate. Put the fruit on top. [I do not recommend stirring the fruit into the cheese, since it will ‘stain’ the cheese.] Top with a small pinch of cinnamon sugar and plate with the toast. Pour the hot beverage and the smoothie. Huzzah!

Dinner with Friends:  calories unknown                                                                                                                              What’s on the plate?  After surveying the buffet, I skipped the boiled potatoes and dinner rolls and opted instead for all the home-grown veggies of offer: [clockwise from 9 o’clock] beets, yellow beans, carrots, mashed turnips, and local-cranberry relish. There’s the turkey. And there’s the hostess’ special stuffing from her mother’s recipe, with gravy. Had seconds on the turkey, too!  Happy Thanksgiving to all of you.

a-fasting-feast

Relax

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The busy weeks of the holidays are ahead of us and you know what that means: hurrying to complete ever-longer lists; a little stress; ritual feasting; not a lot of time for planning a healthier you. The Fasting Lifestyle comes to the rescue! You can continue to Fast or you can begin to Fast starting now. By eating less on a Fast Day, you will have more time to chip away at that to-do list. By eating wholesome foods, you will have more energy and feel better about yourself.  Today’s menus are easy to prepare and satisfying to eat.

Still think it will be too difficult to stay on a healthy plan during the holidays? Read this: http://www.popsugar.com/fitness/How-Lose-Weight-Keep-Off-34888357

Bleu Cheese Bake: 292 calories   7.3 g fat    2.3 g fiber  14.3 g protein  37 g carbs  250.7 mg Calcium PB GF  Every time we eat this, we go ga-ga over how delicious it is!  Hope you agree.bleu-cheese-bake-w-r-b-applesauceyog

1 two-oz egg                                                                                                                                                                ¼ oz bleu cheese, crumbly rather than creamy                                                                                             1 Tbsp fatfree cottage cheese, drained                                                                                                           2 oz applesauce, unsweetened with 2-3 raspberries stirred into it                                                              5-6 oz green smoothie or fruit smoothie or natural apple cider                                                              Black-ish coffee, black-ish tea, OR lemon in hot water

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

Thai Butternut Squash Soup 260 calories GF PB   Found in the newspaper in Nova Scotia, this recipe makes a lot of delicious soup. Although it looks complicated, given the long ingredients list, the soup goes together quickly.  It freezes beautifully, so you can enjoy it again and again. Don’t forget to add 3 oz of chopped shrimp to each serving. HINT: makes 8 cups of soup. Save out one cup for dinner and freeze the rest in portion-sized servings.Thai butternut squash soup

2 Tbsp vegetable oil                                                                                                                                                     2 cups chopped onion                                                                                                                                                2 cloves garlic, chopped                                                                                                                                        1 tsp salt                                                                                                                                                                            1 Tbsp fresh ginger, peeled and grated                                                                                                            1 tsp Thai red curry paste, or more to taste                                                                                                    2.5 pounds butternut squash, peeled, seeded, and chopped [about 6 cups]                                              3 cups water or unsalted chicken broth                                                                                                            1 lime, zest and juice                                                                                                                                                  1 cup unsweetened coconut milk                                                                                                                      per serving: 3 oz chopped shrimp [raw or cooked – it will cook as the soup is heated]                   1/4 cup baby spinach cut as chiffonade [strips]

Heat oil in large soup pot over medium-low heat. Add onions, garlic, and salt. Cook about 10 minutes or until onions have softened. Stir in ginger and curry paste. Cook for a minute or two longer. Add squash and water/stock and bring to a boil. Reduce heat and simmer until squash is tender, about 15-20 minutes.

Zest and juice the lime. Put 1 tsp of zest and 1 tbsp juice in the pot. Save remaining zest and juice. When squash is tender, stir in coconut milk. Puree the soup in a blender or food processor until smooth.

Return to pot, reheat, adjust flavor with more lime juice and/or curry paste. For each serving, stir spinach and chopped shrimp into hot soup. Serve when spinach is just wilted.

A-B-Cs of Soup

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Nothing is nicer on an late Fall evening than to curl up with a hot satisfying bowl of soup.  Did you know that our word ‘supper’ comes from the French word meaning ‘to eat soup’? The recipes presented today are delicious and easy to prepare. They are easy to eat, too, and have the benefit of providing multiple meals to store in the freezer for busy days.

Asparagus Soup   242 calories   10.7 g fat   7 g fiber   16.3 g protein   33 carb   [GF] PB   This fabulous soup is from Salute to Healthy Cooking and we have been loving it for years. Despite its rich taste, it is very low in calories and fat. HINT: the recipe makes enough for 6 servings. Freezes very well for easy meals later. I serve it here with Finn Crisp crackers covered with melted cheese. If you want to eliminate them, go ahead.asparagus soup

One and a half pounds asparagus                                                                                                          ½ c onion, roughly chopped                                                                                                                           1 cup potato in 1 “ dice                                                                                                                                     5 cups chicken stock                                                                                                                                        4 oz raw chicken breast cut into 4 pieces                                                                                                    salt & pepper                                                                                                                                                  per serving:  1 ½ tps Boursin cheese     4 pieces of Finn Crisp crackers           1 ½ oz Swiss cheese [1 deli slice]

Snap off the woody ends of the asparagus and cut spears roughly in half. Pour the chicken stock into a sauce pan. Add the onion and asparagus. Place the chicken on top of the vegetables so that it will steam/poach while the asparagus is cooking. Bring the liquid to a simmer and put on a lid. Remove the chicken when it is cooked and put it in the blender. When the vegetables are cooked, remove them and put in the blender. Cook the potato in the pot and cook until soft. Pour the stock and the potatoes into the blender with evrything else. Blend until smooth. Return to the pan and season to taste. Cool and divide into 3 portions [or 6 portions if you are serving one] for the freezer.

To serve, thaw the soup and warm it gently. Adjust seasonings. Cut the slice of cheese into 4 strips, 4” x 2”, and put a portion on each cracker. Warm in the oven until cheese melts. Delicious.

*Baked Bean Soup   285 cal  3.5 g fat  8.3 g fiber   11.4 g protein    31.8 g carbs    83.4 mg Calcium  PB GF   This classic is from the Fannie Farmer cookbook and it sure hits the spot. Super easy to prepare.  OK, the carb count is high, but look how low the fat is! And baked beans are good for you!baked bean soup w: grapes & caulifower

1 cup baked beans, canned                                                                                                                               1/8” slice onion, chopped                                                                                                                               1 stalk celery, chopped                                                                                                                                ¾ cup canned diced or stewed tomatoes                                                                                                   1 ½ cup brown stock/beef stock                                                                                                                  dash hot sauce                                                                                                                                              salt & pepper                                                                                                                                                 per serving:  2 lemon slices  [OR squeeze of lemon juice in the soup]                                      1/2 hard boiled egg, sliced or diced to sprinkle on top

Simmer beans, onion, celery, and tomatoes in a covered pan for 30 minutes or until celery is soft. Add brown stock, hot sauce, salt, and pepper and heat through. Run it all through the blender or food processer. Serve with lemon slices and egg slices as a garnish. Fast, easy, inexpensive, good.

Chicken Noodle Soup   293 calories   10.1 g. fat    20 g. protein      28 g. carbs  HINT: This makes enough for two servings. Invite a friend or freeze for another easy meal.Chicken Noodle Soup

3 cups chicken or turkey broth                                                                                                                   2 oz chicken white meat, diced or shredded                                                                                         1 oz broken spaghetti or linguine                                                                                                            ¼ c. white beans, drained and rinsed if canned                                                                                 1.5 oz carrot, diced                                                                                                                                               1.5 oz green beans, cut into 1” pieces                                                                                                               1 0z Canadian or back bacon, slivered                                                                                    seasonings to taste: salt, pepper, dried thyme, dried sage                                                                    Per serving: 1 tsp grated Parmesan cheese + generous sprinkling of parsley

Bring the broth to a simmer and cook the noodles until almost tender. If the chicken is raw, throw it in the pot to cook. Add the beans, carrot, green beans, Canadian bacon and seasonings. When heated through, ladle into bowls and top with the cheese and parsley. Yum. Yum.

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.

No Time

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Got no time at all for dieting? Your life is so hectic that all you can do is grab fast food on the run? Hold it right there, my friend: we’re going to put the FAST in Fasting. The Fasting Lifestyle has something for everyone and today’s menus go on the plate in no time flat. Any more excuses?

Dutch Breakfast 290 calories   8 g fat  3.8 g fiber    16 g protein  36 g carbs    210 mg Calcium GF – if using GF bread   This meal is inspired by a breakfast I enjoyed in Amsterdam in 1969. That was served in a hotel restaurant, but you can pull this together in no time at home, using ingredients straight out of the ‘fridge.Dutch b-fast, h-b egg

one 2-oz egg, hard-boiled or coddled HINT: the hardboiled egg can be made days before ½ oz ham, low-fat from the deli                                                                                                                      ½ of an Arnold Multi-grain Sandwich Thin [50 cal] OR ½ slice 70-cal multi-grain bread [35 cal] OR one “Holland Rusk” [35 cal]                                                                                                                1/4 oz [1/2” cube] Jarlsberg cheese [if you used less bread, you could have more cheese]                         2 oz melon or apple or pear OR a mixed fruit cup                                                                                              4 oz fruit smoothie or green smoothie or unpasturized apple cider                                                   blackish coffee or blackish tea or lemon in hot water

Warm the ham in a skillet, toast the bread, brew your beverage, slice the fruit, cube the cheese. Prepare the smoothie or take the other half of the smoothie recipe from ‘fridge and shake it to mix.

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 is from the book Two Fat Ladies Obsessions. 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 or bagged or fresh sauerkraut, drained;  reserve some juice                                                                                                   ¼ c pickled beets, drained                                                                                                                                            ¼ c sliced onions                                                                                                                                                    ½ tsp horseradish                                                                                                                                                    2 Tbsp white beans, rinsed and drained

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.

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.