lowering cholesterol

Equinox

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How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier.

A lot of fictions surround the Equinox: an egg will balance on end; all the forces of nature are in balance; yada-yada.  Most simply, it is the moment on the astronomical calendar when Summer becomes Autumn [Autumnal Equinox] or when Winter becomes Spring [Vernal Equinox].  Just for fun on our Fast day, we’ll hark back to the old idea of ‘opposites in balance’ and enjoy meals from two very different and diverse locations: the New Mexico-Texas border and northern Scandinavia.  Why not?

Carne-Green Chili ScrOmelette    289 calories   13.5 g fat     2 g fiber   13.6 g protein  18.6 g carbs   59 mg Calcium      GF    Carne and Green Chilis are the co-stars of New Mexico cooking, whether at breakfast or lunch or at dinner.  The directions below are for an omelette, or as the name ScrOmelette implies, you could scramble it all.

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.                                                                                                                                            ½ ounce carne adavada       ½ oz roasted green chilies        1 – 1/2 oz apple or unsweetened apple sauce Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]     Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

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

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 Fast Day recipe is from the book Two Fat Ladies Obsessions, but it won’t make you fat!   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 sauerkraut, drained                                                                                                                                    ¼ c pickled beets, drained               ¼ c sliced onions                                                                                                                                                     ½ tsp horseradish           3 Tbsp white beans, drained and rinsed

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.

Fasting Fare

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Often when I tell people that we Fast twice a week, the reaction is incredulity: who would want to put themselves through that horrible prospect?  No food all day?!?!  But its not like that, is it?  We look forward to the food on a Fast Day as much as to food on Slow Days. It is no less delicious; no less inventive; and it can be quite filling too.  Fast along with me.

Bleu Cheese Bake:    292 calories  7.3 g fat  2.3 g fiber  14.3 g protein  37.1 g carbs  250.7 mg Calcium  PB GFbleu-cheese-bake-w-r-b-applesauceyog

1 two-oz egg                                                                                                                                                              ¼ oz bleu cheese                                                                                                                                                      1 Tbsp fat-free cottage cheese                                                                                                                               1/2 oz raspberries + 1/2 oz unsweetened applesauce + 1 Tbsp fat-free vanilla yogurt OR  2 oz applesauce, unsweetened                                                                                                                                                                        5-6 oz green smoothie or fruit smoothie or natural apple cider                                                                            Blackish coffee or blackish tea or lemon in hot water

Mash the cheeses together with a fork and whisk in the egg. Bake in a lightly-spritzed ramekin at 350 degrees until cooked through, about 12-15 minutes. Dish up the applesauce, pour the smoothie, pour your beverage. M-M-M

Tuna-Egg-Tomato Salad   248 cal   15.8 g. fat  __ g fiber   23.4 g. protein   13.5 g. carbs  __ mg Calcium   PB GF  This is a Spanish-inspired meal from a cookbook called Everyday Tapas. I took out the potatoes and substituted garbanzo beans. The recipe is very simple and delicious as well.   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 thattapas-tuna-w-tomato-egg-bean

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

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

Mother E

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My mother-in-law liked good food but she did not enjoy cooking. Breakfasts were always prepared by her husband who loved to bustle about the kitchen. She prepared simple, nutritious fare for home but really preferred to dine out. We were always glad when she would offer to take us to Hector’s Country Kitchen. Today in honor of her birthday, we’ll eat a breakfast that she would have liked and a dinner reminiscent of Hector’s.

Cheese ScrOmelette   303 calories   10.1 g fat   1.8 g fiber   15.6 g protein    28.7 g Carb   232 mg Calcium   PB  GFcheese omelette 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 cheese such as Cheddar or Gruyere                                                                                                       1 and 1/2 oz applesauce or raw apple                                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                                      5-6 oz green smoothie or fruit smoothie

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.

Crab-Stuffed Flounder: 273 calories PB  GF if using GF bread  HINT: Serves 2 [two] but recipe could easily be cut in half.crab-stuffed-white-fish

½ cup crab meat                                                                                                                                                  2/3 ounce egg [white and/or yolk: using white only reduces the fat]                                                        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 people                                       1 tsp butter                                                                                                                                                                         ¼ cup white wine                                                                                                                                                      2 tsp shallots, chopped                                                                                                                                           1 cup greens + 1/2 tsp olive oil + 1/2 tsp vinegar per person

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 15 minutes or until the fish is cooked and opaque. Prepare and cook the green beans. When serving the fish, pour the pan sauce over top.

September Songs

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In time for the Swan Song of Summer [yeah, I know the Equinox is still 3 weeks away], we will have some meals that make me think of popular songs from the past. In 1964, Anthony Quinn was dancing to the evocative sound track of Zorba the Greek and people wished to visit the isle of Crete. For that, we have the Creamy Greek Omelette.  In 1953, the song “Istanbul, Not Constantinople” went to #10 on the pop charts.  It was a novelty song ‘in honor’ of the 500th anniversary of the defeat of Constantinople by the Ottoman Turks. And so we have Turkey Picata. Start September with the Fasting Lifestyle and hum a few songs.

Creamy Greek Omelette     301 calories      10.3 g fat    2.6 g fiber      16.7 g protein    16.9 g carb 206 mg Calcium   PB GF – if using GF bread The feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat.Creamy Greek Omelette w: S-Bs

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                             3/8 oz feta cheese                                                                                                                                                        1 ½ Tbsp cottage cheese, drained                                                                                                              Greek oregano, salt, pepper                                                                                                                               ½ slice 70-calorie bread [I like Nature’s Own multigrain]                                                                         1 and 1/2 oz of apple                                                                                                                                                  5-6 oz fruit smoothie or natural apple cider                                                                                      blackish coffee or tea or lemon in hot water

Mince the feta and combine with cottage cheese and oregano. Spritz a non-stick skillet with oil or non-stick spray and heat the pan over medium-low heat. Beat the eggs well with 1 spoonful of the cheese mixture using a rotary mixer. Pour the eggs into the pan and let cook undisturbed until the edges set. Lift the edges gently to allow the uncooked egg to flow underneath. Before the top surface sets, sprinkle with salt and pepper. Put dollops of the cheese mixture on half the omelette and make an attempt to spread it out. Fold the omelette in half and continue to heat in the pan. Filling will heat and may ooze out a bit. Brew and pour your beverages. Plate the fruit and the omelette. Oh yum

Turkey Picatta: 257 calories  5 g fat  1.3 g fiber  31 g protein  21 g carbs  28 mg Calcium   GFTurkey Piccata

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                                                                                                                                                 1/2 tsp oregano                                                                                                                                                          1 Tbsp flat leaf parsley, chopped                                                                                                                          2 Tbsp shallots, minced                                                                                                                                     pinch garlic powder                                                                                                                                                  2 tsp capers                                                                                                                                                                3 oz tomatoes, sliced sprinkled with sea salt and chopped basil                                                                              ¼ cup brown rice

Combine the wine, stock and lemon juice. Pound the turkey meat, if needed, 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] and slice the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it. Plate the tomatoes.

Quiche

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During the gallant third-party campaign of John Anderson in 1980, it was said that all his supporters would eat was quiche and white wine. It is time to resurrect the quiche, not to make a political statement, but to incorporate it into the Fasting Lifestyle.  While I don’t really advocate eating quiche twice a day, it seemed appropriate to feature a breakfast quiche and a dinner quiche in the waning days of August.

Quiche: 304 calories 0.9 g fat 9.1 g fiber 14.2 g protein 37.3 g carbs 362.4 mg Calcium GF PB Since the late 1960s, quiche has been the staple of the brunch table. Updated for our use as Fasters, it packs a lot of Calcium as well as tasting very good. NOTE: this makes enough for 2 meals. Invite a guest or triple the recipe and have a party.quiche w: melon-Bbs

For 4 [four] muffin-sized quiches – two for breakfast, two for lunch tomorrow.                                 1 two-oz egg                                                                                                                                                               1 Tbsp + 1 tsp nonfat ricotta or cottage cheese, both drained                                                                2/3 oz mozzerella cheese, grated                                                                                                                               2/3 oz Jarlsberg cheese, grated                                                                                                                                   1 oz broccoli florets, steamed, chopped HINT: do this the night before or use leftovers from a dinner                                                                                                                                                          1/3 oz onion, chopped and steamed                                                                                                     marjoram, salt, pepper                                                                                                                                         2 0z melon + 2 Tbsp blueberries

Steam the onion and chopped broccoli until cooked. Distribute among 4 prepared muffin tins. [I used silicone muffin pans. You could use cupcake papers as well. Both choices avoid added fat and calories.] Add the grated cheeses. Mash any lumps in the cottage cheese/ricotta and whisk in the egg. Spoon over each muffin cup, putting an equal amount in each. Sprinkle with salt and marjoram. Bake at 400 degrees for about 15 minutes, until quiche filling is set. Prepare the fruit, the hot beverage, and the smoothie.

Zucchini Quiche:     293 calories  13 g fat       1.9 g fiber    13 g protein      22 g carbs     118 mg Calcium           My Aunt Betty introduced this recipe to our family years ago. I have reduced the fat and increased the protein. HINT: The recipe makes 8 [eight!] servings, so it works well for entertaining. It will also freeze, so you could have 7 meals for the future! If freezer space is limited, cut the recipe and make only 1/3 of it, baking in a loaf pan. Then cut into 3 servings.Zucchini Quiche w: salad

For the Quiche:  3 cups zucchini, grated                                                                                                                                           2 Tbsp minced onion                                                                                                                                             1 clove garlic, minced – nothing wrong with more, if you wish                                                            1.5 cups ‘bis-quick’ **                                                                                                                                             ½ cup grated Parmesan cheese                                                                                                                            2 wedges Vache qui Rit [Laughing Cow] cheese, cut into small pieces                                                  2 tsp marjoram and 2 tsp oregano                                                                                                                    2 Tbsp parsley, minced                                                                                                                                       salt and pepper                                                                                                                                                         2 oz ground chicken/turkey breast, cooked and finely minced                                                               ¼ cup olive oil                                                                                                                                                          3 eggs                                                                                                                                                                            2 Tbsp milk                                                                                                                                                                   Mix everything together and pour into a 9×13” pan which has been spritzed with oil or non-stick spray. Bake at 350 degrees for 30-40 minutes, until beginning to brown a bit on top and a tester comes out clean. Cut into 8 pieces.    One for dinner, freeze the rest.                                                                                                                                                               **bis-quick, makes 2 cups                                                                                                                                        2 cups white whole wheat flour       2 tsp baking powder      2 tbsp butter                                         Cut the butter into the dry ingredients.  Done.  Measure out what you need.  Put the remainder in a jar to use for making biscuits to enjoy on a Slow Day                                                           For the Dinner:        1/8th of the quiche  = 4″x3″ piece                                                                                                               1 cup lettuce   in bite-sized pieces                                                                                                                     1/2 tsp olive oil   +   1/2 tsp Balsamic vinegar

Zucchini Days, #2

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

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

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

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

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

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

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

Zucchini Days, #1

~ me ~ 1 Comment

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

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

1 cup fresh zucchini, grated, steamed, patted dry                                                                                                   2 Tbsp cup fatfree cottage cheese                                                                                                                                                                                                                                                                                          2 tsp Parmesan cheese                                                                                                                                          large pinch herbes de Province                                                                                                                         one white from a 2-oz egg                                                                                                                             1/2 cup strawberries, or rasperries, or blueberries                                                                                           5-6 oz fruit smoothie or green smoothie or natural apple cider                                                         nearly-black coffee or tea or lemon in hot water.                                                                                       Grate the zucchini on a box grater and steam it over water or ‘saute’ it in a pan with enough water to prevent sticking. Transfer it to paper towels to dry off excess liquid. HINT: steam it the night before and let it drain in a strainer over night. Combine with the cheeses and herbs.  Beat the egg white until stiff and fold into other ingredients. Bake at 350 until puffed and starting to brown. Prep your beverages, add the fruit, and there you are: enjoying summer’s bounty.

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

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

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

Spicy Foods

~ me ~ 2 Comments

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.

Hot weather demands spicy foods from warm climates, doesn’t it?  We can do that while Fasting. Whether the cuisine is from Southwestern France or from India, spice is nice.

Basquaise Omelette: 294 calories    7.8 g fat   2.5 g fiber  16.7 g protein    32 g carbs    116 mg Calcium    PB              This recipe, full of the flavors of the Basques region of SW France, comes to us from Salute to Healthy Cooking, published by the French Culinary Institute. Wonderful book from which we cook all year long. Note that this is a baked omelette, so the method is a little different. Faites bien attention.                                                                            

Basquaise Omelette w: applesauce

1.5 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.                                                                                              1.5 Tbsp tomato sauce, such as Hunt’s                                                                                   1 Tbsp bell pepper, chopped                                                                                                                                        ½ clove garlic or pinch granulated garlic                                                                            2 tsp parsley, chopped                                                                                                                                          1.5 tsp Parmesan cheese, grated                                                                            1.5 oz applesauce or apple slices                                                                                                                                    Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]                                                                                     Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Heat the oven broiler. In an oven-safe skillet, put the tomato sauce, peppers, garlic, parsley, and 2 Tbsp water. Cook gently until the veg are soft and the water is evaporated. Remove from pan. Add a spritz of non-stick spray and heat the pan. Whisk the eggs with 2/3 of the tomato mixture and pour into the pan. As the eggs cook, gently lift the edge of the eggs and let uncooked egg flow underneath. Do not flip or fold the eggs. Top the eggs with the cheese and put the skillet under the broiler to finish cooking. Prepare the fruit and beverages. Slide the omelette onto the plate and top it with the remaining tomato/pepper mixture.

Tandoori Chicken and Vegetables 241 cal [299 if you add ¼ of a pita bread] 5.6 g fat 18.6 g protein 15 g carbs    PB GF   You can buy jars of tandoori sauce or summer sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners or lots of calories.

Tandoori chicken & vegetables

2 oz chicken, cooked and cubed                                                       ½ cup eggplant, cubed                                                                                                                                           2 oz broccoli                                                      2 oz bell peppers, cut in chunks                                                                                                                         2 oz zucchini, cut in thick slices                                                                                     ¼ cup brown rice, cooked                                                                                                                                      ¼ – 1/2  c tandoori sauce                                                                        ¼ of a pita bread

Cook the vegetables together until they are tender. Drain. Add the chicken and the sauce. Warm it all. Plate the brown rice [warm it if cold] and serve the chicken and vegetables on top. Good enough to eat.

August!

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Wow — it is almost August already.  Time is short — need to fit in all the favorite summer foods.

Buttermilk Baked Eggs: 293 cal 9.8 g fat 8.2 g fiber 15.2 g protein 39.7 g. carb 253 mg Calcium This recipe is from Marion Cunningham’s The Breakfast Book. All I added were the sides. Great book full of good recipes.                PB  GF — if using GF breadButtermilk Baked Egg w: S-b 1 slice 70-cal whole-grain bread                                                                                                                      one 2-oz egg                                                                                                                                                                            2 Tbsp buttermilk                                                                                                                                                     2 oz strawberries                                                                                                                                           blackish coffee or blackish tea or lemon juice & hot water                                                                       5-6 oz fruit smoothie or green smoothie or natural apple cider

Cut out a hole from the middle of the bread using a 2” cookie cutter or juice glass. HINT: put the ‘hole’ in a sandwich bag in the freezer. Save for Dutch Breakfast or Breakfast Casserole or Stuffed Clams or Crab Cakes later on. Toast the bread lightly. HINT: this step could be done the night before. Or cut and toast the bread weeks in advance and freeze. Lightly spray an oven-proof pan with cooking spray and put the toasted bread in it. Break the egg over the bread so that the yolk lands in the hole. Carefully spoon the buttermilk over the egg and bread. Season to taste. HINT: you could prep this far and refrigerate over night. Bake at 350 for 15 minutes. Meanwhile put the fruit in a small dish, brew your beverage, pour your fruit smoothie and you have a terrific breakfast!

Mackerel stuffed with Leeks: 285 calories 15.7 g fat 1.6 g fiber 22 g protein 9.3 g carbs 46.5 mg Calcium       PB   GF         This is from one of Joanne Harris’ lovely cookbooks. If you are lucky enough to get fresh mackerel,  you will enjoy this meal.Mackeral stuffed w: leeks

Two 2-oz mackerel filets to total 4 oz per serving                                                                                      salt & pepper                                                                                                                                                           2 tsp grainy mustard, like ‘country Dijon’                                                                                                      dried oregano or fresh, chopped                                                                                                                              ¾ of an ounce of sliced leeks                                                                                                                    ground coriander                                                                                                                                                     3 oz tomatoes, sliced OR sliced cucumber and cherry tomatoes, as shown

Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice the vegetables. What a lovely summer meal!

Flavor

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We don’t need to limit ourselves to bland rabbit food while we lose weight. Let’s have some flavor in our meals! This is what the Fasting Lifestyle is all about: good, flavorful, filling food with limited calories, low fat, and low carbs. Sometimes I look forward to Fast Days, just for the flavors.

Ham & Mushroom Scromelette   279 calories    8.9 g fat    4.7 g fiber     17.6 g protein   21.6 g carbs       242 mg Calcium   GFHam and cheese scromlette w: a-sauce

3 small 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 oz mushrooms, chopped                                                                                                                                                  ½ oz ham [from a roast; if you use 3% ham from deli, the fat will be reduced!]                                                     ½ cup raspberries  OR  2 oz applesauce, unsweetened                                                                   blackish coffee or tea or lemon with hot water                                                                                            5-6 oz green or fruit smoothie or natural apple cider.

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, brew your hot beverage, and pour the smoothie. What a treat!

Mediterranean Meal       281 calories         7.1 g fat      10.4 g fiber      16.4 g protein   40 g carbs       332 mg Calcium      PB GF                           HINT: This makes enough vegetables for two [2] meals or save the rest for a following dinner or for a Ratatouille Scromelette.Mediterranian Meal

2 cups eggplant, peeled & cubed OR 1 and 1/2 cup bell peppers, cubed                                           2 cups tomato, cubed                                                                                                                                             2 cups zucchini, cubed                                                                                                                                         2 cloves garlic                                                                                                                                                          1.5 tsp oregano                                                                                                                                                          ½ cup chickpeas, rised and drained                                                                                                                     per serving: 1 oz mozzerella, shredded                                                                                                                    1/4 cup brown rice or brown rice couscous, cooked

Prepare all the vegetables, and put them in a saucepan. Simmer, covered, until cooked through. If watery, remove lid and continue to simmer. Add oregano, salt and pepper to taste. You could  use red pepper flakes if you like it spicier.  Toss in the chickpeas, and keep warm. Prepare the brown rice or couscous and place it on one side of the plate. Spoon 2 cups of the vegetables next to the couscous. Top with cheese and tuck into it!