Ham Bake: 286 calories 7.2 g fat 1.9 g fiber 15.5 g protein 35 g carbs 282 mg Calcium GF
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 ¼ cup blueberries or 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.
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.
¾ cup lobster, cooked and cut into chunks 1 Tbsp heavy cream 2 Tbsp Béchamel sauce [see: 1789, posted on July 13, 2016.] HINT: I always keep Béchamel sauce frozen in small amounts. ½ tsp Dijon mustard flat-leaved parsley, chopped, for garnish 3 oz green beans dessert: 1 oz raspberries [fresh or frozen] + 2 oz peaches, cut into cubes [fresh or frozen]
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.
How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.
A sphere, as we all know, is a 3-dimensional, round shape. Some people might describe their body shape as spherical. In geometry, a hemisphere is half of a sphere. In geography, a hemisphere means dividing the globe into two parts: either northern vs southern hemisphere; or ‘eastern’ vs ‘western’ hemisphere. [I put those in quotes since they are a matter of perspective — where does East begin???] We have been enjoying foods from several hemispheres while enjoying the fact that the body has become less spherical. Have you seen results, too? Today’s foods celebrate hemispheres in their shape. What shape would you like to be?
Spinach Fritatta: 267 calories 9.4 g fat 1.5 g fiber 17.2 g protein 24 g carbs 311.5 mg Calcium PB GF Long an item in food magazine brunch articles, it was time to take it to the Fasting table. Worth the wait: delicious and filling.
1 and ½ two-oz eggs 1.5 Tbsp fat-free ricotta 1/3 oz mozzerella, grated ½ oz mushrooms, chopped ½ clove garlic, minced ½ cup cooked spinach, pressed and drained salt to taste + nutmeg ½ oz grapes blackish coffee or blackish tea or lemon in hot water 3 oz green smoothie or fruit smoothie or unpasturized apple cider
Combine the cheeses, mushrooms, garlic, spinach, and flavorings. Spritz a 4” custard cup with non-stick spray and spread the cheese mixture evenly in the bottom. [I was cooking for 2 and used an oval 5×7” baking dish] HINT: do this the night before and leave on the counter. Set the oven for 375 degrees F. Beat the eggs until broken up and frothy. Pour over the spinach/cheese mixture and bake for about 20 minutes. Meanwhile, prepare the beverages and plate the grapes. Breakfast is great.
Crêpes w/ Chicken & Broccoli 295 calories 8.8 g fat 3.4 g fiber 21.6 g protein 36.6 g carbs 190.3 mg Calcium While not entirely GF, the crêpes are low in gluten since the buckwheat is gluten free. This utilizes the crêpe batter which we made using the recipe from Sidekicks II [October 4, 2018] and froze for later. SO easy when you have prepared ahead of time. If the Béchamel Sauce was also in the freezer, so much the easier.
1.5 oz broccoli, cooked 1.75 oz chicken breast, cooked 3 crêpes prepared, or 3/4 cup crêpe batter 2.5 Tbsp Béchamel sauce, with cheese** 1/2 oz cherry tomatoes Cook 3 crêpes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the chicken. Stir together with the Béchamel sauce and measure out 2.5 Tbsp. HINT: freeze the remainder in 1/2 cup portions for future recipes. Add salt/pepper/herbs to taste. Divide the mixture among the crêpes. Fold the crêpes over and press gently. Heat filled crêpes until warmed through, about 15 minutes, covered with foil so they don’t dry out. Plate with the tomatoes. Voila!
**Béchamel Sauce with cheese: makes 1.75 cups. Freezes well. 1.5 cups chicken stock slice of carrot slice of onion 3 Tbsp butter 3 Tbsp white whole wheat flour ½ cup skimmed milk ½ cup half&half 1 wedge Laughing Cow cheese
Cook the stock, carrot and onion for about 15 minutes until the liquid measures 1 cup. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gently bubble until thickened. Add the half&half and the cheese. Continue to whisk until thickened. Freeze what you don’t use today in small portions for later.
Shopping list for next week’s Fasting: [portions for one person] Breakfasts
1 two-oz egg
½ cup low-fat ricotta
1 Tbsp crushed tomatoes
Blueberries, ¼ cup
½ anchovy fillet, canned or jarred
¼ oz cooked chicken breast
2 Large pinches cinnamon sugar
thyme, salt, pepper, rosemary, crushed red pepper
1 slice whole-grain bread, 70-calories/ slice
Strawberries, 2 oz
Strawberries ¼ cup
1 Tbsp low-fat cottage cheese
Whatever you need for your hot beverage
Whatever you need for your smoothie
3 oz shrimp, fresh or frozen
4-5 six” egg roll wrappers
white wine vinegar
1 clove garlic slice fresh ginger
Fresh mint or dried dill
1 cup baby spinach
3 oz green cabbage
1.5 tsp Parmesan cheese, grated
oyster sauce, 1 Tbsp 1 Tbsp soy sauce
Cucumber: cubed, 1 cup
4 oz plain yogurt
3 oz tomatoes
dipping sauces: Chinese mustard and/or 1 Tbsp wasabi or Sriracha + 1 Tbsp plum sauce [depending on your tolerance for spicy-hot sauce
5 falafel patties – make ahead using recipe from March 20, 2016 or take from freezer pre-made [1 can chick peas tumeric 1.2 cloves garlic celery scallions egg tahini cumin cayenne pepper salt]
Tomorrow will be my husband’s birthday. If ever there were a poster child for the Fasting Lifestyle, he’s it. When nay-sayers look at diets, they say that fasting is probably unsustainable; that no-one would want to stay on that diet for very long. We are almost to 4 years on the diet, and still follow it. Even when I’m not home, my husband sticks to the diet. Because he enjoys the food and he realizes the benefits of the plan. I’m glad he’s on board, because I love him and want him to be healthy for years to come. P, YTQ.
Rustica Scromelette: 292 calores 8.9 g fat 1.4 g fiber 16 g protein 33 g carbs 270 mg Calcium PB GF One of our favorite dinners for a Slow Day is Pasta Rustica. So why not enjoy those flavors at breakfast? The cheese, the herbs, and the eggs combine for a real WOW in the morning.
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. ½ Tbsp crushed tomatoes ½ Tbsp low-fat ricotta cheese 1/8 oz mozzerella, chopped 1/3 oz onion, chopped ¼ clove garlic, minced or pressed basil + oregano + salt + hot pepper flakes HINT: I combined the tomato, cheeeses, herbs and spices the night before. 1 oz melon 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 onion and garlic and stir to cook briefly . Whisk the eggs with the cheeses and seasonings and pour over the onions in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare the beverages. You are in for a treat.
Turkey Picatta:257 calories 5 g fat 1.3 g fiber 31 g protein 21 g carbs 28 mg Calcium GF
4 oz uncooked turkey breast salt & pepper ½ tsp olive oil 1 Tbsp white wine 1/3 cup chicken stock 1.5 tsp lemon juice 2 Tbsp shallots, minced pinch garlic powder 2 tsp capers 3 oz tomatoes, sliced ¼ cup brown rice [saved from a previous cooking time and frozen — a great time-saver today since brown rice can take 40 minutes to cook]
Combine the wine, stock and lemon juice. Put your hand on the turkey breast and cut it parallel to your hand into 2 pieces. If needed, pound the pieces to even out the thickness. Sprinkle with salt & pepper. Heat olive oil over medium-high heat and cook the turkey on both sides until cooked through, adding a little of the stock mixture if needed. Remove turkey to a plate and keep warm. Add the stock mixture and shallots to the pan along with the garlic powder, stirring up the brown bits on the pan. Cook down until only 3-4 tablespoons of sauce remain. Lastly add the capers. Warm the rice [if using cooked left-over rice], slice and plate the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it.
INGREDIENTS FOR NEXT WEEK’S MEALS, portions for one person: Breakfast: NB: breakfast on Monday makes enough for a breakfast and a lunch. breakfast on Thursday makes enough for a breakfast and a lunch.
3 two-oz eggs + 1 egg white
4 Tbsp + 1 tsp low-fal ricotta
1.4 oz mozzerella cheese
1 oz mushrooms
1 clove garlic
2/3 oz Jarlsberg cheese
1 cup cooked spinach
Broccoli, 1 oz could use left-over
Nutmeg, salt, pepper, marjoram, chives,
Onion, 1 oz
Melon, 1- 2 oz
Grapes, 1 oz or substitute melon
Blueberries, 2 Tbsp
Whatever you need for your hot beverage
Whatever you need for your smoothie
Dinner: NB: dinner on Thursday involves some preparation in advance
Roasted red pepper 1 0z
Mozzerella 1 oz
3 oz canned tuna or 2 oz fresh, grilled
Tomato 2.5 oz
1.5 oz whole green beans [could use leftovers]
¾ oz marinated mushrooms
Garbanzo beans 3 Tbsp
Black olives, 2, oil-cured
1.2 slices peperoni
Red onion 2 tsp chopped
½ tsp flavorful finishing oil
Broccoli 1.5 oz
1.75 oz chicken breast meat, cooked
Bechamel sauce 2.5 Tbsp from a larger batch
3 part-buckwheat crepes – make batter ahead using recipe from Holy Crepes, Oct 13, 2015 need: buckwheat flour, unbleached white flour, 2 eggs
1.5 c. chicken stock carrot slice onion slice 3 T butter ½ c half & half 3 T white whole wheat flour ½ c skimmed milk 1 wedge Laughing Cow cheese
On this day in 1953, Christian Dior presented his fashion collection which came to be called ‘The New Look.’ It featured a belted waist and a wide skirt, sans poodle. Would you like your own new look? More svelte, perhaps? It is possible with the Fasting Lifestyle. Shop today for ingredients, and start working on your new look tomorrow. And then read this review of the Fast Diet by WebMD. http://www.webmd.com/diet/fast-diet-review
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.
1 two-oz egg 1 chicken breakfast sausage, cooked [I like AlFresco frozen sausages, 50 calories/link] 1 Tbsp low-fat cottage cheese pinch marjoram, salt, pepper ½ oz unsweetened applesauce blackish coffee or blackish tea or lemon in hot water 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.
Crab-Stuffed Flounder: 273 calories PBGF – if using GF bread HINT: Serves 2 [two] but recipe could easily be cut in half. Simply delicious.
½ cup crab meat 2/3 ounce egg [white and/or yolk] 3 Tbsp scallion, chopped 2 tsp Dijon mustard 1.5 Tbsp fresh bread crumbs made using 70-calorie whole-grain bread chopped parsley, salt, and pepper 11 oz flounder or sole fillets. This must be as 4 [four] fillets if serving 2 diners 1 tsp butter 2 tsp shallots, chopped ¼ cup white wine per person: 1 cup lettuce dressed with ½ tsp olive oil and ½ tsp vinegar
Combine the crab, egg, scallion, mustard, bread crumbs, parsley, salt, and pepper. Melt the butter in an oven-proof dish and add the wine. Lay two fish fillets in the dish and top with the crab stuffing. Lay the other fish fillets on top of the stuffing and lightly press down. Spoon some of the butter/wine on top of the fish. Sprinkle with the chopped shallots. Bake at 400 degrees for 10 minutes or until the fish is cooked and opaque. Prepare the salad. When serving the fish, pour the pan sauce over top.
How this Fast DietLifestyle 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.
Happy Year of the Fire Rooster. May it bring you luck and joy. In honor of the 5-day festival, I invite you to partake of Chinese recipes, one is an old favorite, one is a new favorite. Both fit the requirements of the Fasting Lifestyle which goes to show that Fasting can fit into any cuisine. It is possible to celebrate a variety of cultures without sacrificing a healthy diet.
Chinese Pancakes ‘Jian Bing’: 300 calories 6 g fat 3.5 g fiber 15 g protein 59 g carbs 202.7 mg Calcium PB This delicious treat is popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple is a nice foil to the salty-spicy food. HINT: this recipe makes 4 of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.
1/3 cup all-purpose flour 1.5 Tbsp white whole wheat flour
1 Tbsp semolina flour 1 two-oz egg ½ cup water ¼ cup chopped scallions, white and green parts 1 egg, whisked Kosher salt 2 tsp Sriracha sauce + 2 tsp low-sodium soy sauce [or more to taste] per person: 1 oz tart, crisp apple optional: blackish coffee or blackish tea or lemon juice & hot water optional: 5-6 oz fruit or green smoothie or natural apple cider
Whisk together the flours, one egg, and water until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon some of the egg on top and smear it around. Sprinkle with a small pinch of salt and one quarter of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths, and plate. Use the paper towel to wipe the pan and repeat until all the batter and scallions are gone. Nb: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to your New Year.
Shrimp Spring Rolls: 281 calories 6.5 g fat 4.5 g fiber 22.4 g protein 29.4 g carbs 126 mg Calcium GF PB Spring rolls are always a treat for Chinese New Year, for they represent luck. The Spring Roll wrappers look like 8” disks of opaque plastic, but after soaking for 10-15 seconds in water, they become clear and very pliant. If you are not accustomed to wrapping spring rolls or egg rolls, you might want to practice using wonton wrappers which are easier to manipulate.
3 oz raw shrimp, cut in half across the body 2 oz carrot, peeled and sliced into thin coins or cut as julienne 2 oz green cabbage, sliced thinly 1 oz chopped green onion 1.5 tsp soy sauce 1 tsp olive oil 3 eight-inch Spring Roll wrappers 2 oz broccoli, steamed Sriracha sauce
Chop and prepare all the ingredients and put them in small dishes near the stove-top. Heat a cast iron skillet or wok until hot and add the oil. When it is hot, add the carrot and cabbage. Stirfry for 3 minutes on heat high enough to keep the vegetables sizzling. If the pan becomes dry, add some water. This is supposed to be a no-no in stir frying, but we are cutting down on oil, OK? Add the shrimp and stir fry about 1 minute, until it is cooked. Add the green onion and soy sauce. Stirfry a bit longer until all is mixed and warm. Take off the heat. Remove the cooked mixture to a bowl. [if you want to, run it briefly through the food processor. This step is optional but it can make the mixture easier to roll.] Steam or stir fry the broccoli separately.
Put a pie plate of warm water on the counter. Add one of the spring roll wrappers and let it soak a bit. When it turns clear, remove it and lay it flat on a dish towel. Spoon 1/3 of the filling mixture onto the wrapper. Roll up a bit, then fold in the sides, then finish rolling. Wipe out the pan and put a mere film of oil on it. Turn on the heat to medium-low.Put the roll in the warm pan. Repeat with the other rolls. In the pan, turn the rolls until they are warm and slightly browned. Serve with hot sauce for dipping.
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.
Nellie Bly was an intrepid investigative journalist. Among other stories she pursued, she was sent to see if one really could go around the world in 80 days, as described in the Jules Verne book of the same title. Tomorrow is the anniversary of her return in 1890, breaking the ‘record’ set in the fictional narrative. And so I offer meals from the ends of the earth: Europe and Asia. In other words, around the world in less than 600 calories!
‘Pan Bagne’ ScrOmelette: 303 calories 9.5 g fat 2 g fiber 15 g protein 36 g carbs 236 mg Calcium PB GF Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers is a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious.
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 1/2 black olive, pitted and chopped 1/2 Tbsp chevre cheese 1 Tbsp crushed tomatoes 1/2 Tbsp spinach, cooked and chopped ¼ tsp dried basil ½ oz apple optional: 5-6 oz fruit smoothie or pure apple cider optional: blackish coffee or blackish tea or lemon in hot water
Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.
Chicken Stirfry:268 calories 7 g fat 6.5 g fiber 28 g protein 21 g carbs 113.4 mg Calcium PB GF From the official FastDiet.com website! The recipe is easy and delicious.
4 oz chicken breast 1.5 Tbsp lemon juice 2 tsp soy sauce 1 tsp olive oil + 2 Tbsp water 1 tsp fresh ginger, minced 1 clove garlic, crushed and chopped 1.5 cups cabbage, sliced 1 cup carrots, julienned ½ cup snow peas OR 2 oz asparagus OR 2 oz bell peppers OR 1 oz broccoli
Cut chicken into strips and marinate in lemon juice and soy sauce while you prepare the vegetables. Stirfry the vegetables in oil and 2 Tbsp water for 3 minutes. Add garlic and ginger. Count to 30 and add the chicken with the marinade. Stir-fry 1-2 minutes more to cook the chicken through.
We enjoy a variety of foods, and why not? “Life is a cabaret, my friend” as the song says, or in a food metaphor, life is an endless buffet. But then it comes down to the choosing: which foods? which combinations? what results from those choices? If your goal is truly to lose weight and be more healthy, then follow along with the menus presented here. Eat from these recipes twice a week and see the results of your good decisions. And here’s an article from the LA Times, about eating less: http://www.latimes.com/science/sciencenow/la-sci-sn-eat-less-feel-better-20160502-story.
Rounds: 273 calories 4.4 g fat 1.7 g fiber 12 g protein 39.4 g carbs 210 mg Calcium PBHINT: Prepare the ham patty** the day [or more] before and use one of the ‘pan muffins’ from“Remember When…” Dec. 11, 2016
1 ham patty** 1 pan muffin 2 oz sliced apple, such as Granny Smith blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider
** Ham patty: 1.5 oz lean ham, chopped ¼ cup low-fat cottage cheese, drained 1 egg white [1.5 Tbsp] ¾ oz whole-grain 70-calorie bread, shredded sage, salt, pepper to taste Combine and let sit for about 30 minutes to moisten all ingredients. Portion out using a 2 Tbsp coffee measure. Makes 5 patties. Spritz a medium-hot pan with oil and cook until firm. Freeze or store in ‘fridge.
So if both the ham patty and pan muffin were prepared before, this goes together before you can brew the coffee! Slice the apple into rounds, rather than the usual wedges. Arrange everything on the plate, heat your hot beverage, shake your smoothie. Shazam – breakfast in no time.
Chicken Provinçal: 270 cal 7.6 g fat 24.4 g protein 19.4 g carbs GF This recipe is from the Culinary Institute of America, with a few tweeks by me.
3 oz chicken breast, boneless & skinless 1 Tbsp flour + salt + pepper 1 tsp olive oil 1 garlic clove, minced 1 anchovy fillet, oil rinsed off 1 Tbsp dry white wine ½ c tomatoes, chopped, drained, juice retained 2 Tbsp chicken stock 2 cured black olives, sliced 2-3 oz broccoli/cauliflower florets
Fillet the chicken breast meat by cutting it along the thin side to create 2 slices. These will cook faster, as well as looking like more food on the plate! Sprinkle the flour over the chicken to coat it lightly. Heat the oil in a small non-stick skillet and cook the chicken on one side. Turn once to cook the other side, remove from pan. Put the garlic, anchovy, tomatoes, and wine in the pan, mashing the solids with a spoon as they heat. Momentarily, add the chicken stock and olives to warm them and cook until the sauce thickens. Return the chicken to the pan to heat it briefly. If the sauce is in danger of cooking off, add some tomato juices or water or more stock. Cook the broccoli and enjoy your meal from southern France.
Tomorrow will be my birthday! If I say so myself, I’m doing pretty well for my age. I’m especially pleased with my weight and overall good health. Genetics plays some part but I think that the Fasting Lifestyle deserves some of the credit. Join me in celebrating the start of another healthy year.
Smoked Salmon Bake: 292 calories 8.0 g fat 1.9 g fiber 15.2 g protein 44.6 g carbs 223.2 mg Calcium PB GF Gosh this is good. You must try it!
1 two-ounce egg ¼ oz smoked salmon, crumbled into pieces 2 Tbsp scallions, green & white parts, diced or sliced 2-3 tsp chopped parsley 1 Tbsp chevre [goat cheese] ¼ cup blueberries optional: blackish coffee or blackish tea or lemon in hot water optional: 5-6 oz fruit smoothie, green smoothie or natural apple cider
Put the scallions and parsley into a heat-proof ramekin. Microwave for 30 seconds. Add the salmon. HINT: I did this the night before. Beat the goat cheese and egg together until the cheese breaks up into tiny lumps. Pour into ramekin and stir all together to mix. Bake at 350 degrees for 12 minutes, depending on how you like your eggs. Brew your beverage; dish the fruit; shake that smoothie.
Oyster Feast w/ Bubbly: 224 calories 7.1 g fat 0.6 g fiber 10.2 g protein 12 g carbs 79.4 mg Calcium PB Got something BIG to celebrate: how about a plate of oysters [some raw and some baked] with a salad AND a glass of bubbly? This serves TWO, since a celebration deserves company.
18 medium Eastern oysters, raw 6 tsp chevre cheese 2-3 saltine crackers as medium-fine crumbs, divided into two portions 3 cups lettuce 2 Tbsp fresh herbs, [such as thyme, rosemary, chives], chopped 4 oz Sparkling Wine [such as Champagne] per person
Turn on the broiler. Shuck the oysters, discarding the upper shell, but keeping the oyster in the bottom shell. Carefully put 6 oysters on an oven-proof pan. Sprinkle those oysters with half of the cracker crumbs. Then put 1 tsp of the chevre on each oyster. Top with the rest of the crumbs. Slide under the broiler until the cheese begins to soften and brown just a bit. In a wide bowl, whisk together the oil, lemon juice and herbs. Toss lettuce with the dressing and add a pinch of salt. Plate the oysters and the salad, pour your bubbly. Cheeers!
Some recipes have become classics over the years because they are simple to prepare. “Pasta Puttenesca” is made of common ingredients found in most Italian kitchens yet it is as beloved in restaurants as if it were exotic. And what could be more easy than roasted chicken and vegetables? No one ever said that preparing meals from scratch had to be difficult! The Fasting Lifestyle likes food that is healthy, simple, and delicious.
Puttenesca ScrOmelette: 301 calories 8.5 g fat 1.7 g fiber 15 g protein 38 g carbs 233 mg Calcium PB GF Yup. “Puttenesca” means ‘street-walker.’ This breakfast is based on the flavors of the iconic Roman pasta dish. If you ever make a dinner with that sauce, save some out to season this breakfast.
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 1.5 Tbsp marinara sauce + 1 Tbsp marinated mushrooms + 2 tsp capers, drained + 2 black olives, chopped OR 3 Tbsp puttenesca sauce from your recipe or from a jar 1/2 clementine 5 oz fruit smoothie or green smoothie blackish coffee or blackish tea or lemon in hot water
Whisk the sauce into the eggs and scramble or cook as a rolled omelette. Enjoy with the hot beverage, smoothie, and clementine.
Chicken/Turkey Dinner 284 calories 4.5 g fat 9.3 g fiber 31.6 g protein 34.2 g carbs 58.2 mg Calcium PB Perfect use for left-over roasted chicken breast. Instead of potatoes, enjoy the crunch of high-fiber crackers. So low in calories that you may even have some lovely fruit for dessert! This is a very large meal. If you can’t finish it all, dice the meat and vegetables; add an equal amount of flavorful chicken broth; toss in some chopped herbs and maybe a little pasta, and you’ll have a lovely lunch.
4 ounces roasted chicken or turkey breast meat, without skin 1/2 cup [3 0z] green beans 1/2 cup [2 oz] carrots, sliced as coins 2 pieces Finn Crisp crackers 1/2 cup sliced strawberries [optional]
Steam or boil the beans and peas separately. After draining the vegetables, put the cooked chicken meat in the cooking water pot, off the heat and with the lid on. This will take the chill off the meat. Enjoy with the crackers and then savor your dessert.
Three and a quarter years ago my Husband and I embarked on the Fasting Lifestyle. Two years ago I started putting this blog out to the world to help other people who might benefit from my experiences. To all you lovely people who Follow me: Thank You! It is nice to know that someone is reading this and I appreciate your Comments, suggestions, and ‘Likes.’ The good news is that after 206 postings, there is a lot more food to share. I have discovered how much I enjoy tweeking recipes and developing new flavor combinations. Get your friends and relations to join you in Fasting — it is so much easier when you can share the experience.
Breton Baked Egg: 291 calories 6.7 g fat 4.3 g fiber 13.7 g protein 43 g carbs 271.5 mg calcium PB GF Delicious. Filling. Different.
1 two-oz egg 2 Tbsp crushed tomatoes 2 Tbsp artichoke hearts, canned or frozen ½ tsp curry powder 1 Tbsp fatfree ricotta 2 oz applesauce, unsweetened black-ish coffee or black tea, lemon in hot water 5-6 oz fruit smoothie or natural cider
Chop the thawed artichoke hearts. Stir together the artichokes, tomatoes, curry, and ricotta. Whisk in the egg and pour into a ramekin which has been spritzed with non-stick spray. Bake at 350 degrees F. for 20 minutes. Meanwhile, brew your hot beverage; shake that smoothie; and portion the applesauce. Enjoy your breakfast on the Cote d’Amor.
Tuna-Bean-Garlic Patties 261 cal 7.1 g. fat 33.1 g protein 33.4 g. carb 5.5 g fiber 152.5 mg Calcium PB GF HINT: recipe serves 2 [two] The recipe is from the Fast Diet book, where it appears as a salad. This is my cool weather version.
3/4 cup canned navy beans, drained and rinsed 1 can light tuna in water, drained and flaked 4 oz tomato: 2 oz cubed seeded and drained; 2 oz left whole if bite-sized or sliced 2 cloves garlic, chopped 1 Tbsp Parmesan cheese, grated salt, pepper, thyme, parsley 3.5 oz spinach or mixed greens 2 tsp lemon juice + 1 tsp white wine vinegar + 1 tsp olive oil
Set oven at 350 F. Combine the beans, the tuna, the 2 oz cubed tomato, garlic, and Parmesan cheese in a food processor. Process until smooth. Add salt, pepper, and herbs to taste. Shape the mixture into 4 patties, using a 1/3- cup measure as a mold. Turn out onto a lightly-spritzed baking sheet or silicon baking mat. Bake at 375 F until heated through and beginning to form a light crust on top. Meanwhile, whisk the lemon juice, vinegar, and olive oil in a wide, shallow bowl. Add the greens and the remaining tomato. Toss lightly. Plate the salad decoratively with the tuna-bean patties.