low carbohydrate meals

Oregano

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It seems odd to me that there are two types of oregano in my kitchen: Greek and Mexican. But both have their uses and each evokes the sensibilities of a different cuisine. Today’s menu features both of them in dishes from the home country. Both are worth your attention as you continue your adventures with the Fasting Lifestyle.

Creamy Greek Omelette    309 calories      10.3 g. fat        18.9 g. protein         30.9 g. carb          GF if you use gluten-free bread.  The  feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat.Creamy Greek Omelette w: S-Bs

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 cottage cheese                                                                                                                              Greek oregano, salt, pepper                                                                                                                               ½ slice 70-calorie bread [I like Nature’s Own multigrain]                                                                                     1 and 1/2 oz of apple                                                                                                                                                     5-6 oz fruit smoothie or natural apple cider                                                                                           blackish coffee or tea or lemon in hot water

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.

Cesar Salad:       263 calories         11.1 g. fat         36.4 g. protein          4 g. carb          GF                   Straight out of the Fast Diet book, with quantities changed a teensy bit.Cesar Salad

1 and  1/4 oz Canadian bacon                                                                                                                                        3 oz chicken breast, left over from a roast or poach 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?!

Busy Week-end?

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In Canada, this is Thanksgiving week-end. Here in New England, these October weeks hurry by with leaf-peepers visiting for Columbus Day Week-end or apple picking or long drives to see the foliage display. No time to cook doesn’t mean a break from the Fast Diet. Plan ahead for simple meals.

Easter-After Breakfast   296 calories    8.9 g. fat       16.1 g. protein     18.6 g. carb                                This is a simple breakfast for the day after a big family meal, using a few left-overs from the dinner table. Last time this was served was after Easter, hence the name.Easter Breakfast

1 two-oz egg, hardboiled                                                                                                                              ¾ oz ham  [I save some ham slices from a roast and keep them in the freezer]                                                                              ¼ cup Yorkshire Pudding batter with added herbs. HINT: This batter is left over from before and you put some in the freezer. Add a pinch of thyme and a pinch of basil.  Never made the Y. Pud before? Recipe below.                                                                                 2 oz fresh pineapple OR ¼ cup mixed berries                                                                              pinch of chopped mint leaves                                                                                                                          5-6 oz green smoothie or fruit smoothie or natural apple cider                                            blackish coffee or tea or lemon in hot water

It begins with a Yorkshire Pudding batter which you need to prepare in advance. Like, say, the night before. The Yorkshire Pudd recipe is from the King Arthur Flour 200th Anniversary Cookbook.                                                                                                                                Y. Pudd batter:                                                                                                                                            one 2-oz egg                                     1 cup flour                           ½ tsp salt                                                  ½ cup water                                     ½ cup fat-free milk

Mix all the ingredients together and let the batter stand at room temp for 30-60 minutes or in ‘fridge overnight. You will need 1/3 cup of the batter per person. HINT: The remainder can be frozen in 1 cup or 1/3 cup batches for future meals. When it is time to use the batter, beat it with a rotary beater until it is frothy. Two minis = one serving.

Whip batter with a rotary beater. Pour batter into a mini-muffin pan, bake at 400 for 13 minutes. Warm the ham or not. Mix the fruit with the mint. Plate the ham, egg, and fruit. Brew your hot beverage, prepare your smoothie. Sit down and relax with your easy breakfast of left overs.

Morrocan Tuna:    297 calories    [sorry. no photo available for this one]

4 oz tuna steak  [When I see frozen tuna steaks at the supermarket, I get a few]                                 2 pinches of Moroccan spices  OR ground cumin                                                                                                         1/3 cup white beans, rinsed     [Goya brand is always reliable]                                      1 slice preserved lemon OR 1 slice fresh lemon                                                                    2/3 cup peas                                                                                                                         cilantro                                                                                                                                           1 cup broccoli florets

Rub tuna on both sides with Moroccan spices. Chop the lemon and stir into the beans. Bake the tuna on a cast iron skillet for 4-5 minutes per side in a 400 degree oven.  Meanwhile cook and season the broccoli  and peas. When the peas are cooked, drain and stir in the cilantro. 

Frodo’s Birthday

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Well, everyone knows that September 24 is Frodo Baggins’ birthday [yes, Bilbo’s too]. Hobbits are always complaining about getting chubby, so Fasting on their birthday might not be such a bad idea.  Two things Hobbits love are mushrooms and comfort, so we will incorporate both of those in tomorrow’s menu. The mushrooms go into an omelette and the chicken noodle soup is comfort food at its best. Save the birthday cake for the next day.

Mushroom Omelette 291 calories   7.5 g. fat   10.3 g. protein   7.0 g. carb    PB   GFmushroom omelette, apples

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week.                                                                               ½ oz mushrooms                                                                                                                                         ½ tsp grated Parmesan cheese                                                                                                                  1 ½ oz of apple [or 2.25 oz melon or 1.2 oz grapes]                                                                      blackish coffee or blackish tea or lemon in hot water                                                                         5-6 oz green or fruit smoothie

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

Chicken Noodle Soup   293 calories    10.1 g. fat      20 g. protein       28 g. carbsChicken Noodle Soup

3 cups chicken or turkey broth                                                                                                                     2 oz cooked chicken white meat, diced or shredded                                                                            1 oz  spaghetti or linguine, broken into 1″ pieces                                                                                             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                                                            HINT: This makes enough for two servings. Invite a friend or freeze for another easy meal.                                                                                                                                                                Per bowl: 1 tsp grated Parmesan cheese + generous sprinkling of parsley

Bring the broth to a simmer and cook the noodles until almost tender. [If you prefer your broth clear, cook the noodles separately and drain before adding to broth. 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.

Old and New

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Here’s a new breakfast for you and a twist on a dinner classic.  With the last blog post in mind, check the nutritional values of these meals, separately and together.

Nordic Breakfast 297 calories    11.7 g. fat           15.5 g. protein       34.8 g carbs       PB         This is based on a recipe from the Fast Diet book, but I always thought it looked like a puny anount of food.  After a few tweeks, this will fill you up!Nordic Bfast

3 slices of Finn Crisp crackers                                                                                                                   2 oz smoked salmon                                                                                                                                          2 Tbsp whipped cream cheese                                                                                                                     2 rings red onion, thinly sliced                                                                                                                      ½ cup raspberries                                                                                                                                            1 oz apple                                                                                                                                                 blackish coffee                                                                                                                                         NOTE: no smoothie or cider today

Carefully spread the cream cheese on the crackers. Divide the salmon among them. Arrange the onion rings atop the salmon. Slice the apple and pour your hot beverage. Skip the aquavit.

Quiche:      291 calories      17.7 g. fat           24.7 g. protein               11.8 g. carb       GF  PB                         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: tomato

One 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                                                                                                                              1.5 Tbsp Parmesan cheese, grated                                                                                                              3/4 oz cooked asparagus cut in 1/2” pieces                                                                                              1 oz cooked broccoli, coarsely chopped                                                                                                   1/2 Tbsp onion, chopped                                                                                                                                3 oz tomato, sliced                                                                                                                                    herbs, salt, pepper

If not using left-over vegetables, 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 ungreased, empty wells. Or use a mini-muffin pan and plan to use about 6 of the wells. 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 while you slice the tomatoes. Serve each quiche on a tomato slice or next to them.

Defining Some Terms

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Back to School and here’s a vocabulary lesson. The quiz at the end of the lesson is how you live and eat for the rest of your life.

Fast Diet:  Also called the 5:2 Diet, it was proposed by Dr. Michael Mosley of England as a way to improve over-all health via two days of calorie restriction each week. The health benefits include: weight loss; lower blood sugar; lower cholesterol; lessening of pre-diabetic tendencies; reduction of body fat; higher HDL cholesterol; and possibly better brain function.

calorie restriction: Daily calorie intake limited to 600 calories derived from high quality foods. This is for two days a week. There are no limits on what you eat the other days, but faithful adherents find that on non-Fast Days they tend over time to have a smaller appetite. This does not mean that you can or should eat rice cakes all day as long as the total doesn’t exceed 600 calories.  Read on to see the components of quality food for a Fast Day.

low fat: A menu with less than 22 grams of fat per day is considered to be ‘low fat.’  It has been shown that fat doesn’t make you fat, but a lot of fat in the diet affects the possibility of diabetes. Fasting reduces the factors that may predispose one to diabetes. Reduced fat also means reduced calories. Resorting to pre-packaged meals from the frozen food aisle might not be the key to low fat. My recipes usually show the fat content for the meal, and I keep it as low as possible.

high protein: A meal with  20 grams of protein is high in protein. Many of my recipes exceed that number, so you might be eating 40+ grams of protein per day. We need to eat lots of protein on a Fast Day to maintain and build muscle mass. When your body faces calorie restriction, it begins to go into whatever energy is stored. Fat reserves go first. Hooray! As we age [any age past 35 years], we lose muscle. Lots of protein on a Fast Day can help to maintain that muscle. Exercise helps, too. If all you ate on a Fast Day were salads and vegetables, you would be losing out on the protein you need.

low carbohydrate: a meal with  33 g. carbohydrate or less is low in carbs.  This is not one of those faddish diets that dictates the elimination of entire food groups. Eating like that does not promote a healthy lifestyle. We need some carbs for energy, but not as many as most of us eat. Even on a Fast Day, some meals contain carbs but you will notice that rarely does the carb count for a meal exceed 33 g. When it does, it is because the carbs are high in protein, chick peas and kidney beans for example.

Examples: Chicken Provinçal:   270 cal     7.6 g fat    24.4 g protein      19.4 g carbs   Asparagus Soup     242 calories   10.7 fat    16.8 protein         33 carb                                       Tuna-Egg-Tomato Salad 248 cal   15.8 g. fat   23.4 g. protein    13.5 g. carbs  Stuffed Clams: 262 calories    7.4 g fat      26.1 g protein       12.4 g carbs                 Meze Meal      297 calories     10 g. fat       36 g protein        21.8 g carb                         Crab Cakes:     250 cal      4.7 g fat          24.0 g protein        14.2 g carbs      PowderMill Scramble: 247 calories      9.3 g fat    17.6 g protein      34.3 g carb                 Ham Omelette    291 calories        8.8 fat         15.9 pro         25.1 carb                 Oatmeal Pudding    295 calories     2.6 g. fat        12.1 g. protein   49.7 g. carb

If you want to know the nutritional value of foods you eat, try consulting this:          calorie king.com    This is where I look up all the food values of raw ingredients.

On Sundays and Wednesdays, I post recipes to help you to follow the Fast Lifestyle and to eat well on Mondays and Thursdays. Join Edmond, ‘Skinny’, ‘Longevity’, KEL, and Amy.  Be healthy.

Hot Stuff!

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In the winter, I often want food from warm climates, like a bowl of chili or an Indian curry.  But in the summer, why not take a cue from people who endure hot weather more often than we.  These meals are not hot to heat, nor are they too spicy. I figure if people in southern France and Texas eat these foods in their climates, then there must be a good reason to eat them wherever you are. Our Fasting Lifestyle doesn’t mean we have to eat sawdust!

Provincal Omelette    294 cal.     9.5 fat          12.5 pro          15.7 carb                          I asked my husband for a new omelette idea, and he suggested these flavors.Provincal 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, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                           1 oz bell pepper, steamed and diced                                                                                            2 black olives, pitted and chopped                                                                                               ¼ oz feta cheese, diced                                                                                                                                        2 oz grapes  [about 6-8, depending on size]                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                              5-6 oz green smoothie or fruit smoothie or unpasteurized apple cider

Whisk the eggs [salt and pepper may not be needed due to saltiness of olives and feta]. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the vegetables and cheese. Fold over, and plate. Brew your beverage and take the previously-made smoothie from ‘fridge.

Quesadillas with Chicken:   305 calorieschicken quesadillas w: zucc+yam

two 6” corn tortillas – I like Ole brand                                                                                                      ¾ oz Monterey Jack or cheddar cheese, about 1/3 cup shredded                                                      2 Tbsp non-fat cottage cheese                                                                                                                  2 Tbsp tomato salsa                                                                                                                                   large pinch Mexican oregano                                                                                                                       1 oz chicken breast, cooked and shredded, scant ½ cup                                                                            1/3 cup zucchini + a few slices of sweet potato, steamed OR 2 oz melon OR steamed broccoli

Combine the cheeses, salsa and oregano in a small bowl. On a griddle or large cast iron pan, heat the tortillas until they are warm, pliable, and beginning to brown. Remove from griddle, but leave the heat on. Spread the cheese mixture on half of each tortilla. Top with the chicken. Fold in half and put back on the hot griddle to get warm and melty. Turn them over after a few minutes to warm the other side.  Plate with the cool melon or healthy fresh vegetables. SO yummy.

Summer Meals

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In Summer we should eat off the land — lots of fresh vegetables! We also want meals which are easy to prepare and don’t heat the kitchen. Look no further!

Ratatouille Breakfast   292 calories                                         PBRatatouille Egg-toast

                                                                                                                                                                                    1 piece 70-calorie bread                                                                                                                                         one 2-0z egg                                                                                                                                                                1/4 cup Mediterranean vegetables [from July 15]                                                                                                 5-6 oz smoothie, green or fruit                                                                                                                     blackish coffee or blackish tea or lemon in hot water

Fry the egg in a lightly-spritzed non-stick pan. Toast the bread. Warm the vegetables and spoon onto the toast.  Top with egg.  Pour your smoothie and warm beverage. Voila — quick, easy, healthful, pretty.

Greek Chicken Salad         285 cal                                        PB     GF

IMG_0084This recipe was clipped from a magazine and stored in the recipe file. When I saw it, I recognized that if most of the olive oil were removed, it would make a smashing Fast meal. We like this one a lot.

1 1/2 oz chicken, roasted and shredded                                                                                                        1 1/2 c. shredded romaine or 3 oz salad greens                                                                                       1/4 c garbanzo or small white beans, drained and rinsed                                                                        2 1/2 oz tomato chunks or 1 c cucumbers, cubed                                                                                    3 black olives, pitted & sliced                                                                                                                             1 oz feta cheese, crumbled                                                                                                                                1/2 tsp lemon juice                                                                                                                                           1/2 tsp olive oil                                                                                                                                                 1/2 tsp mint, oregano, parsley

Prep the meat, greens, tomatoes, and olives. Measure the lemon juice, olive oil, and herbs into a salad bowl. Whisk together. Add the greens and toss to combine. Add the chicken, beans, tomato/cukes and toss gently. Top with the olives and feta. So good!

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

“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….

Sun-Kissed Meals

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As the Northern Hemisphere tilts more toward the sun, I offer you some meals that make me think sunny thoughts. The breakfast is a favorite worthy of repetition, while the dinner is a new offering. The crummy formatting is courtesy of WordPress.

 Shirred Egg                 284 K          8.4 g fat           12.25 g protein            25.2 g carbs                                                                                                    Peter says, “This is my favorite FAST breakfast!”  [He says that about the Dutch Breakfast, too.]

One 2-oz egg,                                                                                                                                        Shirred Egg                                    1 Tbsp half&half                                                                                                                                                                  1/2 Tbsp Parmesan cheese                                                                                                                                            half a slice of toast made from 70-cal bread, such as Nature’s Own multigrain                                           2 oz apples                                                        5-6 oz fruit smoothie or natural apple cider                                                              your hot beverage of choice, nearly black

Toast the bread and keep warm in a folded tea towel.  Heat the toaster oven to 325º.  Spray a ramekin with oil or cooking spray.  Crack the egg into the ramekin.  Top with half & half, then the cheese.  Add salt/pepper/herbs to taste.  Bake for 12-15 minutes, then let sit 2-3 mins.  Meanwhile, brew the hot beverage, prep the fruit, plate the toast, take the previously-prepared smoothie from the ‘fridge, and away you go to a delicious meal.                                                                                                          

Pomelo-Shrimp Salad:       259 cal         5.9 fat         22.5 protein            26.6 carb

The pomelos were ripe in our son and daughter-in-law’s garden, so I used some to make this meal.  The recipe is from Hot, Sour, Salty, Sweet by Jeffrey Alford and Naomi Duguid.  If you can’t find pomelos, use grapefruit instead. I’ll be perfectly honest: although I enjoyed this meal and found it to be delicious, my chief taster thought it was bitter. Some people are more sensitive to certain tastes than others.

pomelo-shrimp salad w: chips + romaine1 Tbsp fish sauce                                                                                                                       1.5 Tbsp lime juice                                                                                                                        1.5-2 tsp brown sugar                                                                                                              1 cup pomelo segments                                                                                                         1.5 tsp coconut, dried, unsweetened                                                                                  1/4 oz dry roasted peanuts, chopped                                                                                   2 Tsp chopped  shallot                                                                                                             1/2 cup fresh mint                                                                                                                   1/4 tsp Thai chile sauce                                                                                                           3 oz shrimp, cleaned — I used tiny cold water shrimp                                                                                                                             1 large leaf romaine lettuce                                                                                             chopped scallion

Mix the fish sauce, lime juice and brown sugar in an oven-proof bowl. Add the shrimp and let marinate. Toast the coconut in a dry skillet until just beginning to brown. Peel and segment the pomelo/grapefruit and remove pulp from the membranes.   Put the shrimp and marinade into the microwave and heat until cooked. Gently combine the shrimp, marinade, pomelo, coconut, peanuts, shallot, mint, and chile sauce in a wide bowl. Put the lettuce leaf on the plate and fill it with the salad.  Top with chopped scallion.  In the photo, you see some colorful chips. Those are veggie chips by Terra  which add a nice crunch and a few more calories to the meal. Omit if you wish, but do not substitute potato chips!