low carbohydrate meals

Saint Hubert

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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.

Tomorrow, November 3rd, is the feast day of St. Hubert.  According to his legend, he was hunting deer one day in the 7th century A.D. when he espied a stag with a crucifix in his antlers.  This vision was enough to convert the young Frenchman, who went on to become a bishop and a saint.  Deer hunting is a tradition around here and sometimes we are lucky enough to be gifted with some venison, since we don’t hunt.  Mushrooms are commonly found in hunters’ food, so we’ll have some of them, too.

 

Ham & Mushroom ScrOmelette   279 calories   8.9 g fat   4.7 g fiber  17.6 g protein   21.6 g carbs   242 mg Calcium   PB  GF– if using GF bread   Ham and mushrooms are so good together that you owe yourself this treat.

ham-mushroom-scromlette

++3 two-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ++++ 1/2 oz mushrooms, chopped ++++  1/4 oz ham [from a roast; if you use 3%-fat ham from deli, the fat will be reduced] ++++  1/4 cup raspberries OR 2 oz unsweetened applesauce ++++ ¼ of an Arnold Sandwich Thin  OR 1/2 slice 70-calorie multi-grain bread ++++ blackish coffee or tea++                                                                                         

Chop the ham and mushrooms and combine. HINT: I did this the night before. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Add the ham/mushroom combo and stir to heat and cook the mushrooms, if raw. Whisk the eggs and pour into the pan, stirring to distribute the ham/mushrooms. Cook to your favorite degree of doneness. Dish up the fruit, toast the sandwich bread, brew your hot beverage. What a treat!

Venison Salad: 291 cal      GF      If you have access to venison, this is a great way to celebrate St Hubert’s day.  Farm-raised venison is available on line and in some stores.

venison-salad-w-tomatoes

++3½ oz roasted venison  ++++¾ oz marinated mushrooms  ++++ 1 oz roasted red pepper without oil++++ 1 slice dried pear  ++++ 2 cups lettuce ++++1 tsp olive oil +  ½ tsp balsamic vinegar +++3 oz broccoli ++++ 2 oz tomatoes ++

Slice the roasted venison into pieces less than 1/2” thick. Whisk the olive oil and vinegar together, then toss with the lettuce and mushrooms. Place on a salad plate. Arrange the meat on the salad and arrange the red pepper and broccoli on top. Dice the pear and sprinkle over 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.

St Luke’s Summer

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In England it was so typical to enjoy a brief spell of warm weather around October 18th [the Feast of Saint Luke] that it became known as ‘St. Luke’s little summer.’  We can enjoy the mild weather and eat well to celebrate the days before Autumn asserts itself.

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

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                    1/2 oz Dakin Farm cob-smoked chicken sausage, diced                                                                                  1.5 tsp oregano and parsley, chopped                                                                                                               1 oz apple                                                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

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

Asparagus Soup     242 calories        10.7 g fat        7 g fiber      16.3 g protein      33 carb   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                                                   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 everything 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 [if frozen]. 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 in any season.

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.

Summer Savory

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The herb ‘summer savory’ Satureja hortensis  is one of the principle seasonings used in Prince Edward Island, Canada, as well as in Brittany, France.  I think it is interesting to be able to trace culinary influences from country to country and across oceans. Sometimes we save foods which are savory and rich in flavor for winter months as if blander foods will keep us cooler.  But summer brings all the fresh herbs and vegetables which are rich and delicious.  The Fasting Lifestyle permits us to enjoy our savory summer foods.

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

1 two-oz egg                                                                                     1 chicken breakfast sausage, cooked                                             1 Tbsp cottage cheese                        pinch savory, salt, pepper         ½ oz unsweetened applesauce                                                                                                                                                                                                          optional:  blackish coffee or blackish tea or lemon in hot water                                                                                                    optional:  5-6 oz fruit smoothie, green smoothie or natural apple cider

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

Tuna-Bean-Garlic Salad 261 cal   4.2 g. fat   5.5 g fiber   31 g protein    28.4 g. carb  152.5 mg Calcium  PB GF    HINT: this recipe serves 2 [two] Dine with a friend or save half for lunch tomorrow.  This is from the Fast Diet book. Great in warm weather.                                                                               

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

Gently stir the beans, tuna, and garlic together. In a wide, shallow bowl whisk the lemon juice, vinegar and olive oil. Stir ½ tsp of the dressing into the bean mixture. Toss the greens and herbs with the remaining dressing, then stir the bean mixture into the greens. Top with the Parmesan cheese. Season with salt and pepper.

Zucchini Days, #2

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Friends are giving us zucchini, so let’s find ways to eat it while continuing the Fasting Lifestyle!

Zucchini Nests w/ Egg        302 calories          8.9 g fat       3.9 g fiber        14.4 g protein        19.2 g carbs      228.7 mg Calcium          PB GF [if using GF bread]          Found this recipe online [allaboutfitnesssite.wordpress.com], then I changed it to fit our calorie restriction requirements. Note that the egg used for the photo is a pullet egg, which weighs in a 1.5 oz instead of the 2 oz eggs we usually use. If you can find them, pullet eggs can be useful as they give you the egg flavor but with reduced fat and calories. Pullets, as you know, are merely young hens which lay small eggs until they grow up enough to lay larger eggs. HINT: This recipe makes enough for 2 nests which serve 2 people.Zucchini Nests w: Egg

1 tsp olive oil                                                                                                                                                            ¼ cup diced onion                                                                                                                                                 2 tsp fresh sage or 1 tsp dried sage, chopped                                                                                                   1 clove garlic, minced or pressed                                                                                                                                      large pinch hot pepper flakes or 1 jalepeno, chopped                                                                                  1 c. zucchini, grated on the coarse side of the box grater [not the slicer, but the grater]               2 tsp cider vinegar                                                                                                                                                        1 oz roasted red pepper                                                                                                                                 parsley, chopped                                                                                                                                                  salt and black pepper                                                                                                                                           2 eggs [2-oz or pullet]                                                                                                                                           1/2 slice multi-grain 70-calorie bread                                                                                                             per person                blackish coffee or tea or lemon in hot water                                                              5-6 oz fruit smoothie or green smoothie [nb: if using a full-sized egg, reduce the smoothie to half this amount OR eliminate the toast]

In a non-stick pan, spritz lightly with olive oil or add 1 tsp. Cook the onions until lightly browned, 4-6 minutes. Add the sage, garlic, and hot pepper and stir for 30 seconds. Add vinegar, zucchini, some black pepper, and ¾ tsp salt. Cover and cook about 6 minutes longer. Add roasted pepper and parsley. Cook 6 minutes longer ‘until zucchini is light brown.’ Mine never looked light brown, but it looked done to me! HINT: Do this part the night before to save time in the morning.

Next morning: Divide cooked vegetables into two heaps [scant ½ cup each] in the saute pan and make an indentation in each heap. Cover and heat for 1 minute. Uncover and break egg into each ‘nest.’ Sprinkle with salt and pepper. Then cover and cook on the stove top for 4-5 minutes longer or until the eggs are cooked to your liking. Plate with the toast, pour your hot beverage and smoothie. Now that’s something different!

Zucchini, Stuffed:      300 calories       6.2 g fat        5.4 g fiber        28.8 g protein       25.3 g carbs 141.5 mg Calcium      GF   PB      HINT: this recipe makes enough for 2 [two] servings          Delicious, filling, and easy to make.   Need I say more? Stuffed Zucchini1 pound Zucchini, which is 3 slender eight-inch zucchini                                                                        5 oz chicken, cooked                                                                                                                                                 ¼ tsp olive oil                                                                                                                                                              ½ cup onion, chopped                                                                                                                                           1 clove garlic, minced or pressed                                                                                                                                        ½ cup cooked brown rice  [when I cook extra, I freeze it for a use like this]                                       2 Tbsp Parmesan cheese, grated                                                                                                                        ½ tsp salt                       ¼ tsp paprika                         ½ tsp dill weed                   black pepper

Poach the whole zucchinis in simmering water for 3 minutes, then remove. Slit each one lenghtwise and scoop out the insides to leave a thin-walled boat. Chop the zucchini insides. Cook in olive oil with the onions and garlic. Mince the chicken. Combine the contents of the saute pan with the chicken and all other ingredients, except the Parmesan. Spoon into the zucchini boats and use it all up. Sprinkle with Parmesan. Bake at 350 for 20 -30 minutes.

Thermador

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When revolutionary fervor struck France in 1789, the governing committee didn’t simply wish to overthrow the king, they demanded a new society altogether. Enter the metric system [a very good idea] and a new calendar stripped of the church holidays. The year was completely revamped and months were given new names.  The 11th month, running from July 17 to August 18 was called ‘Thermador’ from the Greek for ‘hot.’ Of course ‘Lobster Thermador’ gets its name from the month. Let’s celebrate the end of Thermidor.

Bleu Cheese ScrOmelette:   284 calories   10.7 g fat   0.6 g fiber   18.5 g protein   19.6 g carbs 281.4 mg Calcium   GF PB     So much flavor from the bleu cheese!  This is a ScrOmelette because you could prepare these eggs scrambled or as an omelette, depending on your whim.    Bleu cheese ScrOmelette w: melon:Rb   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 bleu cheese                                                                                                                                                   1 Tbsp fat-free cottage cheese, drained                                                                                                             1/2 oz raspberries + 1 oz melon, diced                                                                                                                             3 oz fruit or green smoothie                                                                                                                       blackish coffee or blackish tea or lemon in hot water

Mash the cheeses together with a fork or the back of a spoon. Whisk the eggs and put into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, dab on the cheese, scramble, and plate. Portion the fruit, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving. Mmm-yummy!

Lobster Thermador:     269 calories    13.4 g fat    5.5 g fiber   29 g protein    18.4 g carbs     130.5 mg Calcium PB GF       Lobster is wonderful for the Fasting Lifestyle, whether you get it pre-cooked or raw. The damage comes when it is slathered in butter.  I think that butter masks the clean, pure taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course: fresh peaches and raspberries.Lobster Thermador

¾ cup lobster, cooked and cut into chunks                                                                                                    1 Tbsp heavy cream                                                                                                                                                       2 Tbsp Béchamel sauce [see: 1789, posted  July 13, 2016. I always keep Béchamel sauce frozen in small amounts.]                                                                                                                                                ½ tsp Dijon mustard                                                                                                                                       pinch of flat-leaved parsley, chopped, for garnish                                                                                        3 oz green beans                                                                                                                                                         dessert:  1 oz raspberries    &    2 oz peaches, cut into cubes

Stir together the cream, Béchamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits in a lovely bowl for dessert.

Zucchini Days, #1

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My mother thought it was hilarious that in New Hampshire in August, you couldn’t park your car with the windows open for fear that someone would slip some zucchini onto the back seat. I wouldn’t mind that at all, since there are many delicious ways to use the green [and yellow] summer squash while following the Fasting Lifestyle.

Zucchini Breakfast Soufflé:   280 calories      2.1 g fat     5.4 g fiber      16.4 g protein      33.3 g carbs         245.4 mg Calcium     PB        GFZucchini Breakfast Souffle

1 cup fresh zucchini, grated, steamed, patted dry                                                                                                   2 Tbsp cup fatfree cottage cheese                                                                                                                                                                                                                                                                                          2 tsp Parmesan cheese                                                                                                                                          large pinch herbes de Province                                                                                                                         one white from a 2-oz egg                                                                                                                             1/2 cup 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 herbs.  Beat the egg white until stiff and fold into other ingredients. Bake at 350 until puffed and starting to brown. Prep your beverages, add the fruit, and there you are: enjoying summer’s bounty.

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 mushroom, 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.

Spanish Style

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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. Join me in the Fasting Lifestyle.

Spain is known for sunny beaches and for passionate Flamenco dancers. In other words, HOT stuff! Is the summer hot where you are? Does it make you not want to cook or eat? Here is a remedy: for a summer day, let’s enjoy two Spanish-inspired meals. Even though winters can be cold there, the Spaniards know about eating during warm weather — after all, they shut things down in the heat of the day to rest! Your busy life may not lend itself to a siesta, but let’s prepare some fine meals to enjoy before and after the heat of the day.

Baked Eggs Flamenco    269 calories…    8.8 g fat…     3.2 g fiber…    9 g protein…     13.3 g carb…     42.6 mg Calcium…           PB GF – if using GF bread       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. Recently, I enjoyed a very similar dish as an appetizer at a restaurant.

Flamenco eggs w: berries

++ 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 ++ ++   1 two-oz egg ++   ½ slice 70 calorie bread  ++++  2 oz melon or 2 oz grapes or 3 oz apple +++ optional:   blackish coffee or tea ++++  optional:   5-6 oz fruit 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.

Tuna-Egg-Tomato Salad   248 calories…    15.8 g. fat…     23.4 g. protein …    13.5 g. carbs…  GF — if using GF bread, or omit it    PB     This  Spanish-inspired meal is also from 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] to honor a day in spring or 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.  

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 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.

A Visitor

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My sister is arriving today for a stay, and tomorrow is a Fast Day. No problem! I will serve the following menu, which I am sure she will enjoy, and if she wants to eat lunch, she may.  You see?  Fasting Lifestyle maintained, visiting sister happy and well-fed.  Bet she won’t event know it was ‘diet food’!

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.Ham and cheese scromlette w: a-sauce

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                                                                                                                                           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

Shepherds’ Salad 275 cal      15 g. fat      13.2 g protein       23.6 g carbs      GF                               This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette made with 1 tsp oil and ½ tsp red wine vinegar.shepherd's salad

½ oz salami                                                                                                                                                               ½ c white beans                                                                                                                                                        2.5 cups [3 oz] lettuce                                                                                                                                                1 oz mozzerella                                                                                                                                                          1 radish, thinly sliced                                                                                                                                                    2” celery, thinly sliced on diagonal                                                                                                                     2 tsp of boiled dressing

For the dressing: Put 3 Tbsp olive oil, 4” rosemary, and 6 sage leaves in a pan and simmer for 5-10 minutes.    Add 4 smashed cloves garlic and a pinch of hot pepper flakes.    Stir for a few seconds. Add ½ cup red wine vinegar and boil down the whole recipe to 1/3 cup. Strain and cool. For this dinner, you will need 2 tsp/ serving. Put the remainder in a jar and store to use anytime.

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Hearty and delicious and suitable for guests.