low-fat meals

A Fasting Feast

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

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

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

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

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

a-fasting-feast

A-B-Cs of Soup

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

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

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

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

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

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

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

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

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

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

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

Autumn Antidote

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Some people find November to be dreary.  Indeed, here in New Hampshire, the eleventh month is on average the cloudiest. This causes some people to over-eat: sort of pre-hibernation mode.  DO NOT [yes, I know I’m shouting] fall into this mindset as it will derail any hopes you have of looking slimmer for the holidays. Instead, eat hearty, savory, flavorful food and perk yourself up that way.  Stay the course.

Ham Bake:  286 calories  7.2 g fat  1.9 g fiber  15.5 g protein  35 g carbs  282 mg Calcium   GFham-souffle

1 two-oz egg                                                                                                                                                                      ¼ oz 3 % fat ham from the deli, minced                                                                                                           1 Tbsp reduced fat ricotta                                                                                                                                     1 tsp Parmesan cheese, grated                                                                                                                        large pinch of crumbled sage + salt & pepper to taste                                                                                     2 oz unsweetened applesauce                                                                                                                    blackish coffee, blackish tea, or lemon in hot water                                                                                   5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Vigorously whisk the egg, ham, cheeses, and seasonings and pour into ramekin. Bake 15-17 minutes until puffed, not until golden. Portion the fruit, pour the beverages and this will surely be a good day.

Zucchini Fritatta   300 cal      21 g fat      3.5 g fiber      23 g protein      20 g carb       402 mg Calcium   GF PB HINT: serves two, so save half for lunches or dine with a friend. Inspired by a recipe in Fresh Ways with Vegetables, part of a Time-Life series.Zucchini fritatta

3 two-oz eggs                                                                                                                                                           ¼ cup low-fat ricotta chesse                                                                                                                                   thyme, salt, pepper to taste                                                                                                                                        3 oz mushrooms, chopped                                                                                                                                   2 cloves garlic, minced or pressed                                                                                                                     ¼ c. onion, chopped                                                                                                                                                        ½ pound zucchini, grated                                                                                                                                      1 tsp lemon juice                                                                                                                                                     2 Tbsp Parmesan cheese, grated                                                                                                                        1 and ½ oz mozzerella cheese, grated

Whisk the eggs, ricotta, salt, pepper, and thyme together. Heat the broiler. Cook the mushrooms, garlic, and onion in an oven-safe pan for 2-3 minutes. Add zucchini and lemon juice and cook about 5 minutes, until vegetables are soft and all the liquid has evaporated. Turn the heat down to medium and stir in the Parmesan. Smooth the surface of the vegetables in the pan and pour in the egg/ricotta mixture. Cook on the stove-top for 1 minute. Sprinkle with mozzerella and put under the broiler for 2-3 minutes. Cut in half. Save that half for tomorrow or serve proudly to your dinner companion.

No Time

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

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

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

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

Baltic Bake:  280 cal    5.5 g fat    6.6 g fiber   11 g protein   29 g carbs    75.5 mg Calcium GF Believe it or not, this is from the book Two Fat Ladies Obsessions. The meal has wonderful Eastern European flavors and is so simple to prepare that I assembled it in 16 minutes!!baltic-bake-in-pasta-bowl

1.5 low-fat hot dogs [I like Hebrew National reduced-fat]                                                                                ½ cup canned or bagged or fresh sauerkraut, drained;  reserve some juice                                                                                                   ¼ c pickled beets, drained                                                                                                                                            ¼ c sliced onions                                                                                                                                                    ½ tsp horseradish                                                                                                                                                    2 Tbsp white beans, rinsed and drained

Put the hot dogs [frozen or thawed] and onions in a saucepan with a little water or some juice from the sauerkraut. Heat until the dogs are cooked and most of the liquid is evaporated. Remove the dogs and add remaining ingredients to the pan to heat. Cut the hot dogs into 5-6 pieces and put them back in the pan until all ingredients are heated through.

Something Veggy

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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.

This post is for all the veggie-lovers and plant-based dieters who wish they could follow the Fasting Lifestyle but thought the plan couldn’t accommodate them.  This doesn’t pretend to be a posting for vegans, but there are lots of vegetables on the menu today.

Zucchini Egg Soufflé:   299 calories    7.2 g fat      1.8 g fiber     19.7 g protein    23.6 g carbs      109 mg Calcium   PB GF   When zucchini are plentiful, this is a good way to use them.Zucchini Breakfast Souffle

¼ cup zucchini, grated, steamed, patted dry                                                                                                 ¼ cup fatfree cottage cheese, strained to drain out extra liquid                                                                one 2-oz egg                                                                                                                                                              2 tsp Parmesan cheese                                                                                                                                   pinch garlic powder                                                                                                                                              a few 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 garlic, and stir in the egg enough to break the yolk and mix all ingredients. Bake at 350 until puffed and starting to brown. Prep your beverages, add the fruit, and there you are: enjoying your veggies.

Red Beans & Rice    295 calories     1.2 g. fat    13 g. protein    57.5 g. carb   PB GF      This is the old classic recipe for the ‘perfect protein’. I used to be afraid that we wouldn’t like it, since it sounds bland, but it is good. Yeah, you’re right, the carbs are way out of control, but for a once-in-a-while this is really good. And besides, these are complex carbs, the best kind. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.Red Beans & Rice w: gr. beans

1 and 3/4 cups brown rice, cooked                                                                                                                                                          ½ cup celery, chopped                                                                                                                                                      ½ cup sweet yellow or other color pepper, diced                                                                                         1 cup onion, chopped                                                                                                                                            2 cloves garlic, minced                                                                                                                                         ¾ cup crushed tomato                                                                                                                                              oregano +   black pepper                                                                                                                                       1 and 3/4 cups red beans, drained and rinsed [Goya brand is very good]                                      per serving:    ½ cup green beans or peas

Cook the rice. Saute the celery, pepper, and onions for 5 minutes. Add the garlic and cook 5 minutes more. Add the tomatoes and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4 cups to the mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green vegetable.

 

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.

Boo!

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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.

OK, let’s have some fun with food for Hallowe’en.  Since it is a Fast Day, we won’t eat the candy [you may have some tomorrow], but here are some meals in holiday colors and in keeping with the calories and protein of our Fasting Lifestyle.

Sweet Potato Black Bean Hash:  284 calories  5.6 g fat   7.6 g fiber    18.1 g protein   43.3 g carbs  278.3 mg Calcium   GF  PB   Old friend and fellow bell-ringer Jane Winslow proposed this breakfast and she was right: it is really good.sweet-potatoblack-bean-bake½ c. diced sweet potatoes                                                                                                                                     2 Tbsp yellow onion, diced                                                                                                                                 ¼ red pepper, sliced                                                                                                                                             salt & pepper  +  ¾ tsp paprika  +  ¼ tsp cumin                                                                                                     ½ cup spinach roughly chopped                                                                                                                           ½ c. [3 oz] black beans, rinsed and drained if canned                                                                              one 2-oz egg

Spritz olive oil on medium heat in a large pan. Add sweet potatoes, onion, red pepper, seasonings, and a little water. Cook for 10 minutes, occasionally stirring. Add spinach and cook for an additional five minutes. Lastly, add the black beans and stir until all ingredients are well-blended. HINT: prep this far the night before. Heat before topping with a poached or fried egg. 

Sausage-Stuffed Squash: 286 calories   6 g fat   7.4 g fiber   19 g protein   35.5 g carbs   274 mg Calcium PB GF I always liked the idea of eating Hallowe’en dinner out of a pumpkin, ‘tho I never tried it. Here the vessel is a small winter squash, filled with soy-based sausage stuffing.sausage-stuffed-squash

½ of a 4” diameter winter squash, halved, seeds removed, and baked                                                  2 Boca brand breakfast sausage                                                                                                                         ¼ cup sauce for pasta puttenesca [tomato sauce with black olives and anchovies]                           2 Tbsp low-fat ricotta                                                                                                                                               ½ oz mozzerella cheese, grated  or non-dairy cheese, if you prefer

Clean the seeds out of your squash half and bake cut-side down in a 375 degree oven for 30 minutes or until flesh is soft. HINT: this can be done the day before or hours before. Chop the sausages and combine with the sauce and ricotta. Spoon into the squash bowl and top with the grated cheese. Heat at 350 for about 25 minutes to warm it 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.

Something Fishy

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There are so many different, delicious ways to eat seafood, yet it amazes me that there are those who prefer not to eat the denizens of the waters.  Fish and shellfish have lots of protein while being low in calories. Steamed, broiled, baked, stewed: you don’t have to be a pescatarian to enjoy the benefits. The Fasting Lifestyle goes far beyond the can of tuna.    Want to see what the scientists say about intermittent fasting? Read this:   http://www.lift-heavy.com/intermittent-fasting/

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!smoked-salmon-bake

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                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                                                     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; love that breakfast.

Fish Curry:  250 calories      1.6 g fat     8 g fiber      18.5 g protein     31 g carbs     72 mg Calcium   PB  GF    Based on Craig Claibourne’s “Anything Curry,” this is a meal we have enjoyed for years.Fish Curry w: brown rice

curry sauce [makes 3 cups sauce. you need 3/4 cup for tonight’s dinner]:   HINT: Prep the sauce any time you have an extra half hour in the kitchen.  Freeze it in 3/4 cup portions.                                         1 cup onion, chopped                                                                                                                                                                          1 clove garlic, minced                                                                                                                                           1/2 cup celery, chopped                                                                                                                                          1 cup apple, peeled, and diced OR use unsweetened applesauce                                                           1-2 Tablespoons Indian curry powder                                                                                                                       3/4 tsp dry mustard                                                                                                                                                 1 bay leaf                                                                                                                                                                       3 cups fish stock                                                                                                                                                     1/2 cup water                                                                                                                                                     Spritz a sauce pan twice with cooking oil and add 2 Tbsp water. Saute the onion, garlic, celery, and apple until soft.  Sprinkle the curry and mustard on top.  Stir in the bay leaf,  broth, and water.  Let cook  until it measures 3 cups. Remove the bay leaf.  Measure out 3/4 cup for this recipe, then cool and freeze the remainder.

now complete the curry:                                                                                                                                                      1 oz carrot rounds                                                                                                                                                   1/2 cup cauliflower florets                                                                                                                                 2.5 oz cooked fish                                                                                                                                                     3 Tbsp peas                                                                                                                                                             1/4 cup  cooked brown rice  OR  boiled yellow lentils                                                                      garnish:   1/4 cup diced tomatoes   +   ¼ cup diced cucumbers

First, boil the rice or lentils. HINT: If using lentils, check the package for cooking time and plan ahead. Boil extra and freeze the remainder for next time you have this meal. Steam or boil the carrots and cauliflower. Warm the sauce [if frozen], add the fish, peas, cooked carrots and cauliflower. Plate with the rice or lentils, and top with tomatoes and cucumbers.

 

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.