low-fat meals

Seasonal Foods — Good, Good, Good

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No particular theme for this post, simply good recipes which are good to eat. They are also good for you. In Albuquerque now they are roasting green chiles, so the breakfast is rather seasonal. Fresh cherry tomatoes for the dinner are probably still in your garden or at your favorite farm stand. Apples and natural apple cider should be widely available now.

Breakfast Burrito   291 calories      11.9 g. fat     18.7 g. protein      38 g. carbs                  GF   Inspired by breakfasts enjoyed at the Frontier Restaurant in Albuquerque, N.M., this has all the tastes of the Southwest in a filling yet low-calorie meal.breakfast burrito

one 6” corn tortilla, I like Ole brand which is widely available                                                  one 2-oz egg                                                                                                                                                    1 Tbsp roasted green chiles, available canned under the ‘Hatch’ brand                                                          1 Tbsp carne adovada – this is boiled pork shoulder with hot spices. Make a batch and freeze it in small amounts or see if you can find it at a Mexican market.                                                                                                                                    Large pinch oregano, Mexican oregano if you can find it.                                                             [Hot sauce to taste]                                                                                                                                            1 tsp cheddar cheese, finely grated                                                                                                             2 ¼ oz of apple                                                                                                                                                   5-6 oz green smoothie or fruit smoothie or natural apple cider.                                              Black-ish coffee with cocoa powder stirred in for a ‘cafe mocha’, or black-ish tea, or lemon in hot water

Whisk the egg with the chiles and carne. Heat a dry, well-seasoned cast iron pan and heat the tortilla until it is warm, soft, and just beginning to brown. Remove to a plate. Scramble the egg to your preference in a spritz of oil on your pan. Put the egg on top of the tortilla. Sprinkle the cheese on the egg and put it all in the toaster oven for about a minute. Douse with hot sauce if you wish, serve with the apple, smoothie, and hot beverage of your choice.

Salmon Roasted with Tomatoes: 304 calories                                                           PB  GFroasted salmon w: tomatoes & broc:caulif

One of the earliest recipes we made when starting the Fast Diet. Still a favorite. Quick and delicious.                                                                                                                                                           5 oz salmon                                                                                                                                                       10 cherry tomatoes [5 oz]                                                                                                                              ½ cup green beans OR 2 oz sugar snap peas  OR 3 oz broccoli/cauliflower                                                               seasonings to taste

Spritz a small oven-proof pan with olive oil or non-stick spray. Put the salmon in the pan and sprinkle with seasonings of your choice. Arrange the tomatoes on/around the salmon. Bake at 400 degrees for 10 minutes. Meanwhile steam the green vegetables. So easy. So yummy.

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.

Fun Food

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Food should be fun!  Eating should be a pleasure, not something to be endured.  With these meals, the flavor and fun are maximized while the calories, the fat, and the boredom are minimized.  Have some fun today.

Coddled Eggs      280 calories    6.3 g. fat        10 g. protein            16.6 g. carb

coddled egg:toast:grapes

one 2-oz egg                                                                                                                                                        1 ½ tsp grated Parmesan cheese                                                                                                 seasonings to taste = salt, pepper, herbs                                                                                                  ½ slice 70-cal bread                                                                                                                                          ¼ cup berries +  2 tsp plain nonfat yogurt                                                                                                   blackish coffee, blackish tea, or lemon and hot water                                                                         5-6 oz fruit smoothie or green smoothie or cider

Bring a small pan of water to a simmer. Use enough water to cover the egg coddler by 1” or to come ½ way up the custard cup. Spritz some cooking spray into an egg coddler or ramekin or custard cup. Break the egg into the coddler or ramekin, and add and salt/herbs to taste. IF USING A CODDLER: Screw on the lid of the coddler and lower it into the water. IF USING A CUSTARD CUP OR RAMEKIN: carefully place the custard cup into the water and adjust the water level so it comes up half-way.  Put the lid on the pot. Simmer 4 and 1/2 minutes then turn off the heat and leave the eggs in the water for about 3 minutes more. Toast the bread and  mix the fruit and yogurt. Pour your hot breverage, and the smoothie.

Felafel Pockets                               PBFalafel in pita w: veg salad

This preparation fills two pita pockets. One serving is 1 and ½ pockets. HINT: each serving of this meal is one and ½ pockets, so  save the other half for tomorrow’s lunch.                                                                                                                                                                    1 pita bread,  about 116 calories                                                                                                                6 falefel patties total, 3 per pita pocket                                                                                               1/2 cup vegetable salad    see following recipe                                                                                        Vegetable salad:  1/4 cup each of diced tomatoes, diced cucumbers, and diced bell peppers of any color; 1/2 tsp olive oil, 1 tsp vinegar; salt and pepper to taste

Warm the pita breads, if you wish.                                                                                                                                                                               Cut the pita breads into 2 equal pieces. Put 3 felafel patties into each pocket. Spoon the vegetable salad onto the sandwiches. Save the remaining vegetable salad for a garnish or an omelette another day.  Cut one of the filled pockets in half so that your serving is one and a half sandwiches. Pop it quickly [so you don’t eat it now!] into a plastic bag for tomorrow.  Now enjoy that felafel for this quick summer meal.

National Holidays

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Tomorrow will be Labor Day, so let us not labor in the kitchen too much. Simple meals are the key to happiness if you are intent on enjoying your long weekend. In the Fasting Lifestyle, we can enjoy celebrations without blowing our diet.  We can eat  good food and still follow our Monday/Thursday plan of calorie restriction and healthy eating.

National Holiday French ToastNational Holiday French Toast

HINT: 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                                                                                                           one 2-oz egg                                                                                                                                                        2 Tbsp fat-free milk                                                                                                                                            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                                                         nearly black coffee or tea or lemon in hot water                                                                                  5-6 oz 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 large stars using a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems too 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 in a micro-waveable bowl. Mash the berries a bit

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.  Microwave the berries and maple syrup enough to warm them, and spread onto the plated toast. Enjoy with the sausage, hot beverage of choice, and green smoothie. 

Bison Burger    293 calories                                                                              GF

bison burger, curried catsup, mushrooms, green beans, beets
one 4-oz bison patty [not beef. Venison is a good substitute if you have it]                          1 oz sliced mushrooms                                                                                                         1.5 tsp of 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.

More Familiar Food

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Busy?  Summer coming to an end; all those loose ends to tie up; no time to cook, let alone eat right. Oh, the heck with the diet and all the good intentions — just punt and eat junk food, right?  WRONG.  Here are the recipes you need for simple, familiar, healthy food. Busy lives demand a healthy body. Eat right. Stay the course.

Cheese Omelette       290 calories       11.3 fat      32.2 protein           46.8 Carb                                    GF if served with apple instead of toastCheese Omelette w: toast

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 cheese such as Cheddar or Gruyere                                                                                                2 oz apple   OR 1/2 piece of 70-calorie whole grain bread                                                                         blackish coffee or blackish tea or lemon in hot water                                                                          5-6 oz green smoothie or fruit smoothie or natural apple cider

Whisk the eggs with seasonings to taste. Grate the cheese. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, sprinkle with cheese, fold and plate. Slice fruit, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving.

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 1/4oz Canadian bacon                                                                                                                                  3 oz chicken breast, left over from a roast or poach if raw                                                               2 c chopped romaine OR 2 c. mesclun [baby greens]                                                                                 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 with the oregano. Add the lettuce and toss to coat with the dressing. Plate the greens and sprinkle with the Parmesan cheese. Arrange the meat on top of the greens.   Isn’t that a big meal?!

Simply Delicious

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We’ve been dieting to be healthy; to lower our cholesterol; to lower our risk of diabetes; to feel better about ourselves; to lose weight.  But that doesn’t mean we can’t eat delicious food on Mondays and Thursdays!  The menu for tomorrow includes food that is simple to prepare; delicious going down; and is going to make you happier when you step on the scale on Tuesday.  Welcome to KEL and Noel who are now following this blog.

Creamy Greek Omelette 309 calories    10.3 g. fat    18.9 g. protein    30.9 g. carb    PB     The feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat. Do try this!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 cottage cheese                                                                                                                        Greek oregano, salt, pepper                                                                                                                        ½ slice 70-calorie bread [I like Nature’s Own multigrain]                                                               1 1/2 oz of apple                                                                                                                                               5-6 oz fruit smoothie or green 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.

Pork Somen Noodles      260 cal         6.0 g. fat            11 g. protein        28.8 g. carb               Found on the back of a bag of somen noodles, this recipe is quick and easy and good to eat.  NOTE: the quantities given are for TWO people. Either cut it in two. Or invite a friend for dinner . OR save half of it for lunch the following day.pork somen noodles

2 oz somen noodles                                                                                                                                              1 qt water                                                                                                                                                              1 tsp oil                                                                                                                                                                    1 1/2 cup cabbage, shredded                                                                                                                           1 cup carrot, shredded                                                                                                                                     2 scallions, sliced diagonally                                                                                                                        4 oz roasted pork tenderloin [HINT: this uses leftover pork from a previous meal]                                                                                                                        2 cloves garlic, sliced                                                                                                                                         2 Tbsp soy sauce

Heat the water to a boil. Add the noodles and cook for 3 minutes. Drain, rinse, and cool. Slice the pork into 1/2” rounds, then slice cross-wise into sticks. Heat a heavy frying pan or wok. Add the oil and heat it. Add the cabbage, carrots, and scallions, and stirfry for 1 minute. Then add 1 Tbsp water and continue to stirfry for 1 minute more.

Add the pork, garlic, noodles, and soy sauce. Saute until contents are warm.

Toads + Clams

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“Toads” of course are the delightful Toad-in-the-hole. And “Clams” stands for the stuffed clams which I just love.  These meals are so fun and filling that you won’t believe that you are dieting! And yet they are right in line with the Fast Lifestyle which I have been espousing. You can eat like this and still get in shape! Come on! Join me!

Toad in the Hole 293 calories      12 g. proteinToad in the Hole w: berries & Gr Smoothie

This whimsically-named meal is of old English origin – shades of Kenneth Graham and Beatrix Potter. The recipe is from the Fannie Farmer Cookbook.

It begins with a Yorkshire Pudding batter which you need to prepare in advance. The Yorkshire Pudd recipe is from the King Arthur Flour 200th Anniversary Cookbook.

Yorkshire Pudding 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 2/3 cup or 1/3 cup batches for future meals. When it is time to use the batter, thaw it and beat it with a rotary beater until it is frothy.

To prepare the breakfast:                                                                                                                               1 breakfast sausage      I like the Al Fresco brand chicken with sage @ 50 cal/link                                                                                                                                1/3 cup Yorkshire Pudding batter, well beaten                                                                                      1/4 cup berries or ½ of a pear                                                                                                                        5-6 oz green smoothie or fruit smoothie or natural apple cider                                                      nearly-black coffee or tea or lemon in hot water.

Heat the oven/toaster oven to 425. Cook the sausage, using a tiny bit of oil in the bottom of the pan since the sausage will render no fat. Cut the cooked sausage into a dice. Beat the batter until it is foamy. Spritz an 8-oz Pyrex custard cup with non-stick spray. Pour the frothy batter into the custard cup and mix the diced sausage in with it. Pop it into the oven for 15 minutes. Slice the pear, shake your smoothie [if saved from last meal], brew your beverage, and feast.

Stuffed Clams:    262 calories       7.4 g fat           26.1 g protein         12.4 g carbs                 There is so much food in this meal, you might wonder if you can finish it all. If you served this to guests they would not consider themselves to be ill-used.stufed clams:broc+carrot

1/2 c [2 oz] clams, diced                                                                                                                                      ½ slice 70-cal bread, diced                                                                                                                             2 1/2 oz [½ medium] tomato, diced                                                                                                               1 oz red bell pepper                                                                                                                                           1 ½ turkey meatballs, diced                                                                                                                           1 ½ Tbsp plain non-fat yogurt                                                                                                              garlic powder, thyme, salt, pepper                                                                                                                ½ Tbsp Parmesan cheese                                                                                                                                1 ½ oz broccoli florets                                                                                                                                       1 ½ oz carrots, peeled and cut into chunks

Cook the red pepper briefly in the water you will use for the vegetables later. Chop the pepper, dice the tomato, dice the meatballs. Prep the broccoli and carrots. Combine the first 7 ingredients and gently stir to combine. Heap into oven-proof dishes which have been lightly sprayed with cooking oil. Bake at 350 for 10 mins while the veg are cooking. Sprinkle the cheese on the stuffed clams in the last minutes of baking.

Cool Food

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It is time for some food that requires a minimum of cooking. Yes, you could grill something, but even that is a hot activity and barbecue sauce is often loaded  with calories. We’re on a Fasting Lifestyle, remember? Today requires calorie restriction, low fat, low carbohydrates, lots of water, and foods which are delicious.

Cottage Cheese & Pears      290 K                                                PB              GFCottage Cheese & Pear

This is from the Fast Diet book. You can see some other good recipes there, too. I added the pecans to this for deeper flavor and more protein.

1 ripe pear                                                                                                                                                          ½ cup fatfree cottage cheese                                                                                                                       ¼ c. blueberries                                                                                                                                                   1 ¼ tsp pecans, finely chopped                                                                                                                   5-6 oz fruit smoothie or fruit smoothie or natural apple cider                                                 blackish coffee, blackish tea, or lemon in hot water

Section the pear into 12 slices and remove the cores. Do not peel the pears. Fan the segments on a plate in a circle. Place the cottage cheese in the center, sprinkle with the berries and nuts. Pour the smoothie and hot beverage of choice. Good stuff!

Tuna-Egg-Tomato Salad       248 cal        15.8 g. fat           23.4 g. protein           13.5 g. carbs                              PB                            GF [omit the bread, add more tuna or greens]Tapas Tuna w: egg & tomatoes

This is a Spanish-inspired meal from a cookbook called Everyday Tapas. I took out the potatoes that were called for and substituted garbanzo beans. The recipe is very simple and delicious as well – perfect to dress up with pansy blossoms [they are edible] to enjoy on a day in summer.  HINT: This makes enough for two meals. Invite a friend or enjoy it as a lovely lunch the next day. Today’s lettuce will wilt by tomorrow, so plan around that.

5 oz canned white-meat tuna in water                                                                                                           2 eggs, hardboiled and cut into 1/2” dice                                                                                                     4 oz tomato, cut into 1/2” dice                                                                                                                       ½ cup garbanzo beans, drained and rinsed                                                                                         1 cup baby salad greens                                                                                                                                   1 ½ tsp olive oil                                                                                                                                                   1 tsp white wine vinegar                                                                                                                          fresh parsley, salt, pepper                                                                                                                             pansy or violet flowers for garnish                                                                                                                    1/2 piece of 70-calorie whole grain bread, lightly toasted

Drain the tuna and flake the meat into 1” pieces. Whisk the oil and vinegar together and toss with the lettuce. Add everything else, except the flowers, and gently toss to combine with the salad dressing. Garnish with as many flowers as you wish. Serve at room temperature with the toast.