lowering cholesterol

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.

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.

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.

After a week-end…

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After a week-end, especially after a holiday, there might be regrets upon stepping on the scale on Monday. Never fear — help is here! We need some meals that are fast, fun to eat, and will get us back to healthy eating. Get back up on that horse, even if you have fallen off the diet yet another time.  Start over.

Baked Eggs Flamenco 286 K fat pro carb                            From Everyday Tapas, this recipe shows how a meal can go from being a dinner to being a breakfast. Similarly, any breakfast could also be a dinner.Flamenco eggs w: green smoothie 1 Tbsp tomato puree or 1/2 oz tomato, chopped                                                                                    1 ½ tsp parsley, chopped                                                                                                                                1 1/2 Tbsp onion, chopped [1 oz]                                                                                                                   1 ½ Tbsp bell pepper, chopped [1 oz]                                                                                                    salt & pinch cayenne                                                                                                                                    1 two-oz egg                                                                                                                                                       ½ slice 70 cal bread [I like Nature’s Own multigrain]                                                                                2 oz melon or 2 oz grapes or 3 oz apple                                                                                                blackish coffee or tea or lemon in hot water                                                                                          5-6 oz green smoothie or unpasturized apple cider

Spritz a small ramekin with cooking spray or olive oil. Put the tomato, parsley, onion in the ramekin. Microwave for 4-5 minutes to cook the onion. Add the pepper and seasonings, and microwave for another 4 minutes. [Alternatively, saute the above ingredients as described, instead of microwaving]. HINT: you can do this the night before. Remove from microwave and make a ‘nest’ in the cooked vegetables. Crack the egg into the nest. Bake at 350 for 15-18 minutes. Toast the bread, brew your hot beverage, prep the fruit. Prepare the smoothie, or take the previously-prepared jar of smoothie from the fridge and shake it well before serving.

Feta Niçoise Salad   293 calories     22.9 g. fat         12.5 g. protein        10.7 g. carbs  GF  PB    This is another goodie from the Fast Diet book. It is lovely on a summer evening.  It also would be a delightful lunch on a Slow Day.  Unfortunately, I seem not to have a photo…                                                                                              1 and 1/2 romaine leaves — use the largest inner leaves                                                                                                            ¼ cup green beans                                                                                                                   1 scant cup cucumber, diced                                                                                                              1/2 c feta cheese, crumbled or diced                                                                                      1.5 black olives                                                                                                                               1 tsp olive oil                                                                                                                                  1 tsp white wine vinegar

Steam the green beans, cool and set aside. Slice the lettuce crosswise into 1” pieces. Prepare the other ingredients as described. Pour the oil and vinegar into a wide, shallow bowl and whisk briskly. Put all the other ingredients in the bowl and toss gently to coat with dressing. Welcome to southern France for fine dining.

Canada Day

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Let’s celebrate another holiday with Fast Lifestyle food. Canada Day is the independence day of our neighbors to the North so we will think of maple leaves, maple syrup, and the wide open plains of Alberta. We will also think of calorie restriction and healthy living to stay on track with our FAST Lifestyle.

National Holiday French Toast                                                                                          PB  Canada Day BfastHINT: This recipe makes 4 [four] slices of French Toast. Prepare all 4, but put the other 2 in a bag in the freezer for a really fast breakfast later.                                           4 slices 70-cal whole grain bread    [you will eat two today]                                                                                   one 2-oz egg                                                                                                                                                    2 Tbsp fat-free milk [use Almond milk for a plant-based meal]                                                        2 oz strawberries, fresh or unsweetened frozen                                                                                     1 and 1/2 tsp maple syrup                                                                                                                               one 60-cal sausage [I like Al Fresco brand sage breakfast links or use a meatless sausage]                      nearly black coffee or tea or lemon in hot water                                                                           green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into shapes like maple leaves or use a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems to much like ‘crafty food.’] Put the bread into a pan with a rim which is just big enough for the 4 bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup. The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. Cook the sausage, too. Mash the berries a bit and smear them onto the plated toast. Enjoy with the sausage, hot beverage of choice, and green smoothie. Whistle a few bars of “Oh, Canada” while you eat.

Bison Burger [beans/ beets] 293 calories                                                                                      GF                                                                                     There used to be a bison reserve in our favorite Canada place, PEI.  The beasts were a gift from Alberta.  The mushrooms we pick from our lawn and the beets, a gift from PEI friends, were pickled while on vacation.  Fitting foods for Canada Day.

one 4-oz bison patty [not beef. Venison is a good substitute if you have it]                          1 oz sliced mushrooms                                                                                                              1.5 tsp of curried catsup                                                                                                           ½ cup green beans                                                                                                                   2 oz pickled beets

Sprinkle a small, hot skillet with Kosher salt.  Cook one 4 oz bison burger  on one side for about 3 minutes. Flip it and cook until done as well as you’d like.  Put on a plate to stay warm. Sides: Add some water to the pan and stir/ cook the mushrooms until soft.  Meanwhile cook the green beans until soft.  To serve, put the ketchup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good eating.  I enjoy sparkling water with Fast dinners. [On Slow days, I enjoy wine.]

bison burger, curried catsup, mushrooms, green beans, beets
bison burger, curried catsup, mushrooms, green beans, beets

Simple & Yummy

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We follow the Fast Lifestyle because we want all the health benefits: lower weight, lower cholesterol, lower blood pressure, less risk of certain cancers, AND because we can do all that with food that is simple and yummy. Its like having your cake…. but no, we don’t eat cake on a Fast Day.  Yes, we are still on the Plant-Based diet and an egg once in a while is OK.

Tostada                                                                                                                               Gluten Free                                 TostadaRemember the Chili non Carne from Monday? Hope you have some left over for this breakfast!

one 6” corn tortilla    [I always keep Ole brand ready in the freezer.]                                                                                                                              one 2-oz egg 2 Tbsp chili non carne                                                                                                          2 tsp Monterey Jack or Cheddar cheese, grated                                                                                  hot beverage of your choice – hold the cream and sugar                                                                    green smoothie or fruit smoothie

Heat the toaster oven to 350. Put the chili in a custard cup and put it into the oven to heat briefly. Warm a dry cast iron skillet over med-high heat. Warm the tortilla in the pan on both sides until it is warm and pliable and starting to brown. Remove the tortilla and keep warm in a dish towel. Spritz the skillet with non-stick spray and fry the egg until it is done as you like it. Remove the egg. Spread the chili on the tortilla and return the tortilla to the skillet. Put the egg on the chili and sprinkle with the cheese. Put the pan into the hot oven until the cheese melts. Brew your beverage, pour the smoothie and wake up your mouth.

Asparagus Soup         242 calories        10.7 fat                16.8 protein                        33 carb

asparagus soupThis fabulous soup is from Salute to Healthy Cooking and we made a batch last April 1.  Enjoy it today for a wonderful dinner.  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.

1 and 1/2 pound 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                                                                                                                                                        1 ½ tps Boursin cheese/serving                                                                                                                   4 pieces of Finn Crisp crackers/serving                                                                                                         1 ½ oz Swiss cheese [1 deli slice]/ serving

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 taste of Spring.

“It was Greek to me.”

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Did you know that Shakespeare was the first to pen “It was Greek to me.”? Yup. You can look it up in Julius Caesar.  For today’s meals we dream of feasting with the gods of classical Greece.  And after you enjoy the omelette and the Meze meal, I hope you will say, “It was delicious to me.”

Creamy Greek Omelette  292 cal.     10.3 g. fat     18.9 g. protein    30.9 g. carb  PB Oh boy is this yummy! The feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat.

creamy Greek omelette

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

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

Meze Meal         297 calories            10 g. fat            36 g protein           21.8 g carb               ‘Mezedakia’ is a bit like the Greek equivalent of Spanish Tapas. Small servings chosen from multiple small plates which make it easy to eat on a hot Mediterranean night. Well, we don’t live on a vast inland sea, but we’ll take good low calorie, low fat, delicious food where ever we can find it. There are lots of good recipes in the book Meze by Rosemary Barron.

Meze Meal w: shrimp,

1/4 cup white beans    I like Goya brand   ++++++    ½ Tbsp capers                                                                                                                                                    1 oz marinated mushrooms       ++++++          3 oz tomato, cubed                                                                                                                              generous pinch Greek oregano   ++++      3 oz cooked shrimp [or 2 oz cooked chicken breast]    ++++    1 oz mozzerella cheese [or use feta, same amount]   +++++       1 ½ oz lemon-marinated carrots   +++                                                                                                marinade: 1 tsp olive oil +++ 1 tsp lemon juice +++ pinch of granulated garlic +++ pinch oregano

Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano. Slice the carrots into 2″ logs or coins and cook until tender. Drain and combine with the marinade in a small jar with a lid. Shake well, remove the lid and let the carrots cool in the marinade. Attend to the shrimp by cooking it and removing the shells, if necessary. Drain the marinade from the jar and pour it over the shrimp. Plate the ingredients to please the eye. Look at photos of the Agean Sea….

Living the Good Life.

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This is the good life! The weather is warm enough for nature to wake up and stretch Herself and put tiny leaves on the trees. I feel fit enough to get out and weed and trim and plant herbs.  While we are at it, let’s eat some food that is healthy and delicious.  If it takes the pounds off, too, then so much the better.

Coddled Eggs         280 calories           6.3 g. fat             10 g. protein                    16.6 g. carb                                 You will feel coddled and cossetted when you treat yourself to this breakfast.Coddled Eggs

one 2-oz egg                                                                                                                                                                          1 ½ tsp grated Parmesan cheese                                                                                                                        seasonings to taste                                                                                                                                                              ½ slice 70-cal bread   I like Nature’s Own 100% whole grain bread                                                                   ¼ cup berries mixed with 2 tsp plain nonfat yogurt                                                                                             blackish coffee or blackish tea or lemon and hot water                                                                                         5-6 oz fruit smoothie

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, and add the Parmesan cheese.  Season to taste with hers, salt, pepper. Screw on the lid of the coddler and lower it into the water. OR carefully place the custard cup into the water and put the lid on the pan. Simmer 5 minutes then turn off the heat and leave the eggs in the water for about 3 minutes more.  Toast the bread, brew the hot beverage, shake or blend the smoothie.  Off to another day of living the good life.

Langoustine with Garlic and Tomatoes     281 calories                                         I wish I knew the source of this recipe, because I really like it. Langoustine is either a large shrimp or the tail of a Norway lobster, according to LaRousse. Sometimes you find them frozen and when I see them, I buy them. You could substitute shrimp or lobster meat.

HINT: the amounts shown serve TWO people. This is a good meal to share and more difficult to cut down for one serving. If you are in to leftovers, make the whole thing and enjoy it for lunch on a Slow Day.lobster:garlic:tomatoes:spinach

1 tsp olive oil                                                                                                                              1 clove garlic, chopped                                                                                                         pinch of hot pepper flakes                                                                                                          5 oz langustino chunks or 4.5 oz cleaned shrimp                                                                   5 oz asparagus , cut into 2” pieces                                                                                           2 Tbsp dry white wine                                                                                                              salt & pepper                                                                                                                                  15 oz tomatoes, coarsley chopped  [You could use fresh tomatoes or canned]                               ¾ c white beans                                                                                                                           ½ cup fish stock                                                                                                                             1 cup cabbage, sliced [3 oz]                                                                                                         1 oz spinach

Heat the oil in a saute pan. Add the garlic and hot peppers and stir for 15 seconds. Add the asparagus and saute for 2 minutes. Pour in the wine, then sprinkle in the salt and pepper. Cook to reduce the wine to almost gone. Add the beans, tomatoes, cabbage, and fish stock. Cook until liquid is reduced by half, about 6 minutes. Add the langostine and cook further to thicken the broth. In another pan, blanch the spinach. OR add the spinach with the langostine, in which case the spinach will cook and mix with the broth. The prep is fussy, the cooking is quick, the result is delicious.

Sun-Kissed Meals

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

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

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

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

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

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

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

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

Forests and Pastures

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I am a fan of foraging. In the summer we pick wild mushrooms in the woods. They are frozen to eat year ’round. Of course they find their way into omelettes on Thursdays. Sicilian shepherds, I’m told, forage for wild greens to make this salad. You can forage in the garden for greens and herbs and flowers.

Mushroom Omelette     291 calories         7.5 g. fat         10.3 g. protein              7.0 g. carbs        1½ 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 oz mushrooms:                                                                                                                                         ½ tsp grated Parmesan cheese                                                                                                                    mushroom omelette, apples1.5 oz apple [or 2.25 oz melon or 1.2 oz grapes]

Chop or slice the mushrooms and saute 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 the eggs and plate. Serve with fruit, plus your beverage and fruit Smoothie. You are off to a good start.

Shepherds’ Salad      275 cal       15 g. fat        13.2 g protein         23.6 g carbs      Gluten Free  This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table.  I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette made with 1 tsp oil, ¾ tsp red wine vinegar, and fresh herbsshepherd's salad.

½ oz salami                                                                                                                                                    ½ c white beans                                                                                                                                         2.5 cups [3.5 oz] lettuce                                                                                                                                 1 oz mozzerella                                                                                                                                              2″ celery, sliced thinly on the diagonal                                                                                                      1 radish, thinly sliced                                                                                                                                  2 tsp of boiled dressing

For the dressing: put 3 Tbsp olive oil, 4” rosemary, and 6 sage leaves in a pan and simmer for 5-10 minutes. Add 4 smashed cloves garlic and a pinch of hot pepper flakes. Stir for a few seconds. Add ½ cup red wine vinegar and boil down the whole recipe to 1/3 cup. Strain and cool. For this dinner, you will need 2 tsp/ serving. Put the remainder in a jar and store to use anytime.

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Hearty and delicious, even if you didn’t have to forage for it yourself.