Michael Mosley’s Fast Diet

Sarah Josepha Hale

~ me ~ Leave a comment

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.

Do a popular fashion magazine, “Mary had a little lamb,” and American Thanksgiving have anything in common? Of course they do! And the reason is Sarah Josepha Buell Hale. She was born on a New Hampshire farm on October 24, 1788. Perhaps because she had no formal education herself, she was a life-long advocate of education for women. When her lawyer husband died, leaving her with 5 children and no income, Sarah went into dress-making with her sister-in-law. Within the next five years, Hale published a book of poems and her novel Northwood. 1828 saw her based in Boston as the editor of ‘The Ladies’ Magazine” which then became Godey’s Lady’s Book. As such, Hale became an arbiter of American taste — a social influencer of her day. She wrote much of the content of the magazine and also solicited leading literary luminaries. For 17 years, Hale lobbied five American presidents to expand “Thanksgiving” from a regional, New England observance to a national day of celebration. President Lincoln declared it so in 1863. An amazing trajectory for a poor farm girl’s life. An amazing woman.

In Northwood, Sarah Hale lovingly described the family around the holiday board and the foods that were served there. We will begin our day with a Thanksgiving theme: turkey and stuffing in our egg. Our dinner will feature lamb. But this is a lamb for eating, not ‘making the children laugh and shout.’ [A black humor parody of Hale’s 1830 “Mary’s Lamb” swept through my elementary classroom: Mary had a little lamb./ Her father shot it dead. /Now Mary takes her lamb to school/ between two hunks of bread.]

Turkey/Stuffing Bake:  135 calories 6.5 g fat 1.5 g fiber 11 g protein 8.7 g carbs [6 g Complex] 44 mg Calcium   NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  GF- if using GF bread  Another in the dinner-for-breakfast series.

1 two-oz egg ½ oz turkey breast ¼ slice of 70-calorie whole-grain bread [¼ oz] 1-2 Tbsp onions 1-2 Tbsp celery lots of rosemary + thyme + sage + salt + pepper ½ tsp olive oil 1 oz pear Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

In a saute pan, cook the onions, seasonings, celery, and turkey [if it is raw] in a little water and a ½ tsp olive oil until vegetables are softened. Cut the bread in 1/4” dice and add it to the pan of cooked vegetables. Stir to mix all ingredients completely. If turkey is pre-cooked, dice it and add to the vegetables/bread. Spritz a ramekin with non-stick spray and pour in the turkey mixture. Whisk the egg thoroughly and pour into the ramekin. Bake at 350 until puffed and starting to brown. About 12-15 minutes. Meanwhile, slice the pear and prepare the optional beverages. Be thankful for the start of another good day.

Lamb With Mediterranean Vegetables: 295 calories 14 g fat 9.3 g fiber 22 g protein 40.5 g carbs 205.6 mg Calcium   PB GF  Here’s a fine meal, full of complex carbohydrates and good flavor. 

1 oz cooked lamb, ground 1 cup Mediterranean Vegetables [see Sidekicks I, 17 Sept, ’17 ] ¼ cup cooked brown rice ½ oz Gruyere cheese, grated OR mozzarella cut in strips

Cook the ground lamb, keeping it in biggish chunks rather than tiny flecks. Pour into a sieve to drain any fat and rinse in hot water. Season the meat well with salt, pepper, and rosemary. Heat the Mediterranean Vegetables TIP: so much easier if they were waiting for you in the freezer. Preparing food ahead is such a good idea. Mix the lamb with the vegetables. Plate the rice, then pour the Lamb/Veg on top. Serve with the grated cheese.

Ingredients for next week: Breakfast, single portion for Monday ……… single portion for Thursday:

1 two-oz egg, hard-boiled 1.5 two-oz eggs 
dried fig
crushed tomatoes
chèvre cheese
Kraft brand Cheddar Spread
fresh baby spinach leaves
horseradish + apple
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday: …….. single portion for Thursday:

hake + onion + garlic
beef steak, cooked + olive oil
sugar + olive oil
corn on the cob + tomato
white tomatoes + red wine
canned black beans + basil
feta cheese + Side Salad
red onion + red wine vinegar
Sparkling waterSparkling water

There! I Said It Again

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

On November 8, 1963, a new song was hitting the airwaves. Teenagers swooned over Bobby Vinton‘s crooning, while their parents recognized the tune as a cover of a popular song from 1945. Redd Evans and David Mann wrote it, then Vaughn Monroe recorded it.  Jimmy Dorsey and Nat King Cole covered it in the 40s, cementing its popularity.  But for my generation, as yet unknowing of the Beatles, nothing was like a slow dance to the yearning lyric:

                                                                                                                                                                “I’ve said it, what more can I say,
Believe me, there’s no other way,
I love you, I will to the end,
There! I’ve said it again.”              Sigh.

Today I’m going to say some things that I’ve said before: this Fast Diet works. How do you get started? How do you convince yourself to get on it and stay on it? [see Groundhog Day, posted 2 Feb 2018]  Like the singer of the song, you have to be in love: in love with the idea of being slimmer and healthier, and in love with your self enough to want to make the effort.                                                                                                                                     When you read my recipes, you’ll notice the food values for each. Yes, I’ve worked them out for each ingredient to get those totals. So barring errors in math, they are accurate and here’s why they matter to me.                                                                                         >>calories: rather important if you want to stay within our Fast day limit of 600 per day. If you don’t want to count calories, then I have done it for you.                                                        >>fat: this is total fat.  If one is supposed to limit fat to 25% of calories, then the limit on a Fast Day should be 15 g.  It has been shown that eating fat doesn’t make you fat, but a lot trans fat and saturated  fat in the diet increases the possibility of diabetes. Fasting reduces that possibility. Reduced fat also means reduced calories.                                                                                                    >>fiber: fiber in the diet helps digestion and bowel regularity.  It feeds your gut flora and can help to reduce the risk of colon cancer.  21 grams per day are recommended.                          >>protein: we need to eat lots of protein on a Fast Day to maintain muscle mass. When your body has reduced calories, it begins to go into whatever energy is stored. Fat reserves go first. Hooray! Then the muscles are targeted.  As we age [any age past 35 years], we lose muscle anyway. Lots of protein on a Fast Day [as well as on a Slow Day] can help to maintain that muscle. Exercise helps, to build muscle. ‘Average sedentary male needs 56 grams of protein/day.‘                                                                                                                              >>carbs: carbs come from fruits, vegetables, whole grains, dried beans [Complex carbs], bread, sugars, pasta, white rice and potatoes [Simple carbs].  Simple carbs quickly convert to sugar in the process of digestion.  One reason that Fasting reduces the risk of diabetes is the reduction of Simple carbs in the diet. A ‘low carb’ meal should have less than 35 g of carbs.  If you reduce the Simple carbs on a Slow Day, you will probably lose weight faster.  We aren’t eliminating carbs, but we are being more sensible about which ones we eat every day.                                                                                                                                                                      >>Calcium: this matters for our bones and heart, nerves, and muscles.  1000-1200 mg of Calcium are recommended. Eating your Calcium [ex: cheese] is better than supplements.

Eat well, Fast well, live well.

Ingredients for next week:

Breakfast, single portion

prosciutto  1.5 two-oz eggs
melon kippered herring
red onion pickle dry mustard
cherries
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion:

tuna steak  +  olive oil 3# chicken
red bell pepper onion  +  celery  + carrot
zucchini     +   lemon juice Worcestershire sauce  + peas
cherry tomatoes dumplings [..Not by Bread… 7 Feb-2018]
Sparkling water Sparkling water

My Thai

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

If you are now thinking of fruity drinks with paper parasols, then stop it right now.  For the Faster, that would be ‘Tomorrow Food’ — the sort of thing you might dream about on a Fast Day, but can put off enjoying until tomorrow. Our real topic is the Thai food which is very much a part of the repertoire of our Son v.2.0.  The flavors are so bold and complex that they are a wonderful change of pace every time he cooks for us.  With a little rearranging, these tastes are perfect for the Faster, since flavor makes up for lack of calories.

Thai ScrOmelette:   279 calories      8.5 g fat      2.1 g fiber      16 g protein      36 g carbs     249 mg Calcium       PB GF      When our younger son prepared a marvelous Thai fried rice dinner for us, we were bowled- over with its flavors. Here are the same flavors, without the white rice. Still marvelous.Thai ScrOmelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                     1 clove garlic, chopped                                                                                                                                                    3 Tbsp scallions, sliced                                                                                                                                           2 Tbsp cooked, chopped spinach [about ½ oz]                                                                                                    ½ tsp Thai fish sauce                                                                                                                                                           ¼ tsp Thai hot chili sauce                                                                                                                                     big pinch dried basil                                                                                                                                            1.5 oz melon OR applesauce, unsweetened                                                                                                  blackish coffee or blackish tea or lemon in hot water                                                                                    5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Combine the garlic, scallions, spinach, the 2 sauces, and basil. Spritz a fry pan with olive oil or non-stick spray and stir the vegetables until they are soft. Whisk the eggs and pour them into the pan, stirring to mix with the vegetables. Cook until done to your liking. Plate with the fruit and enjoy with the beverages.

Pork Pad Thai:    265 calories      7.3 g fat      4.7 g fiber     20 g protein       28 g carbs       94.4 mg Calcium   GF     This is our son’s recipe, with a few tweeks by me to make it fit our calorie requirements. HINT: This makes enough for 2 [two] servings. Share with a friend or pack it up for a later lunch or dinner.Pork Pad Thai

1 oz asian noodles [I used buckwheat soba noodles for the added fiber]                                               ½ tsp oil + 2-3 Tbsp water                                                                                                                               ½ cup onion, chopped                                                                                                                                          2 cloves garlic, chopped                                                                                                                                                2 cups sliced cabbage                                                                                                                                              1 cup mung beans or chopped celery                                                                                                              2 oz scallions [about 3], slice in 1” pieces                                                                                                       3 oz lean pork, cooked or raw, sliced into thin pieces about 1” square                                                      6 oz sugar snap peas, cut in half cross-wise one                                                                                                  2-oz egg                                                                                                                                                                       2 Tbsp Thai fish sauce                                                                                                                                        pinch hot pepper flakes                                                                                                                                          1 tsp sugar

Heat a wok or large cast iron pan. Stirfry all the vegetables in the oil and 3 Tbsp water for 3 minutes, adding more water if the vegetables ever stop sizzling in the pan. Boil the noodles according to package directions, drain, rinse, and set aside. If using raw meat, add to cooking vegetables after 2 minutes. Add the raw egg to the pan of vegetables and scramble it in. If using cooked pork, add it with the noodles to the wok and stir over the heat to combine and to warm the new additions. Mix well as you add the fish sauce, the sugar, and red pepper flakes. Pass the Sriracha for added kick.

 Ingredients for next week:    breakfast

1 two-oz egg Smoothie ingredients: berries, bananas, OJ
Crushed tomatoes OR apples, leafy greens, tomato juice
Artichokes, frozen or jarred OR plain yogurt, strawberries, banana
Curry powder ricotta cheese
Unsweetened applesauce
Whatever you need for your hot beverage
Whatever you need for your smoothie Whatever you need for your hot beverage

dinner

6 felafel patties
Full meal smoothies: tofu, plain fat-free yogurt,
Fresh tomato Strawberries, banana, [cocoa powder]
yellow or orange bell pepper
Red onion lemon juice
Sparkling water Sparkling water

Green Eggs and Lamb

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Left-overs are a real boon to the cook and the Faster: they make lots of yummy other meals, some of which we can enjoy on a Fast Day.  You might have some ham left from Easter or lamb from Passover, and here are easy ways to recycle them.

Green Eggs & Ham: 295 calories    8.8 g fat        16 g protein       25 g carb     GF     My husband always prepares these on the Thursday after Easter, when there is still ham from the roast and the chives are just beginning to come up.Green Eggs and Ham w: melon

Three 2-oz eggs of which you will use 1 ½ eggs per person HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                                                                                                                          1 oz. ground or chopped ham                                                                                                                                    1 green onion, chopped white and green parts or use fresh chives                                                          1.5 oz cantaloupe  or ½ cup berries                                                                                                         blackish coffee or tea or lemon with hot water                                                                                           5-6 oz fruit smoothie or natural apple cider

Whisk the eggs with salt & pepper to taste. Put the white part of the onion into a hot pan sprayed briefly with cooking oil. Stir around for a few seconds. Add the eggs. When bottom of eggs begin to set, sprinkle the ham & green scallions over the eggs, scramble to taste, and plate. Brew the beverage, pour the smoothie or cider, prep the fruit, and “Eat them! Eat them, here they are!”

Shepherd’s Pie with Lamb:   276 calories      12.3 g fat       2.1 g fiber      21.6 g protein         21.6 g carbs    52.8 mg Calcium      GF      The addition of mashed cauliflower is a great trick to lessen the carb count of mashed potatoes. Some people like to do this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.Shepherd's Pie w: peas

1 cup roast lamb, ground or minced                                                                                                                   1 two-oz egg, separated                                                                                                                                          ½ cup mashed potatoes                                                                                                                                           2.8 oz [½ cup] mashed cauliflower                                                                                                                   ½ cup lamb gravy, as fat free as you can make it                                                                                            3 oz peas

Add the egg yolk and gravy to the roast lamb, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the lamb mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot.  Cook the peas and plate the meal.  Delicious way around leftover lamb.

Ingredients for next week:                                                                                                           breakfast

1 two-oz egg 1.5 two-oz eggs
1 felafel patty from March 1, 2017 Scallion                garlic
¼ cup blueberries 1.5 oz spinach Frozen or fresh
Tomato puree Thai hot chile sauce         Thai fish sauce
1 oz apple sauce or melon
Whatever you need for your hot beverage Whatever you need for your smoothie
Whatever you need for your smoothie Whatever you need for your hot beverage

dinner

1 pound mussels A slice or 2 roast pork
Marinara sauce [made with some of the tomato puree from breakfast] Mung beans or celery
Parmesan cheese, garlic, basil Sugar snap peas
Lettuce, Dijon mustard, olive oil Onions, garlic, cabbage, scallions
One 2-oz egg Thai fish sauce
Sparkling water Sparkling water

 

Fasting While Feasting

~ me ~ Leave a comment

Lent is one of the times of the Christian calendar when people think about fasting: reduced calories, meatless meals, more fish, no eggs.  Now at the Lenten season, it is not too late to begin Fasting: either for religious reasons or health reasons.  Just like dieting, if you stray, you can always get back onto the path.  Here are some suggestions for meals that will meet the requirements any day you choose.  Welcome to MLE who is now following. [Thanks, Peg.]           Check out the bottom of the page for next week’s shopping list and a recipe for some fabulous Mexican Pickled Vegetables.

Moroccan Tuna posted under ‘Western Med’ February 5, 2017

Tuna-Bean-Garlic Patties posted under ‘Rich Flavors’ February 28, 2016Tuna:bean:garlic patties

Spinach/Fish Timbals posted under ‘Keep the Faith’ February 7, 2016Spinach-Fish Timbales w: gr beans

Chili non Carne posted under ‘Go Wild’ March 2, 2016

Minestrone Soup posted under ‘Mmmmmm….’ February 3, 2016

Mediterranean Vegetables with Couscous posted under ‘…Summer…’ February 3, 2016Mediterranian Meal

Salmon Roasted with Tomatoes posted under ‘What do we do now?’ January 3, 2016Roasted slamon w: tom + sug-snap peas

Red Beans and Rice posted under ‘Some of That’ October 7, 2015

INGREDIENTS LIST FOR NEXT WEEK’S MEALS: one portion servings                               breakfast:

1 two-oz egg 1.5 two-oz eggs
¼ oz bleu cheese 3 Tbsp Mexican Pickled Vegetables
cottage cheese cheese, low-fat [or ricotta] 1/3 oz Cheddar cheese
Parmesan cheese pear or apple
salt, pepper
Applesauce [unsweetened], 2 oz [or pear]
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

dinner:

2.5 cups baby salad greens 1 oz thinly sliced corned beef
2.5 oz beets 1/3 cup Bechamel sauce, plain
1.25 oz bleu cheese 1/4 oz Swiss cheese, from deli
1.5 oz tomatoes, fresh 1.5 cups cabbage
1 oz white beans, canned
Olive oil + balsamic vinegar

Mexican Pickled Vegetables: This Yucatan treat comes to us via It’s All American Food by David Rosengarten. Quantities given to make one quart. Easily doubled.                       NB: Will keep in the refrigerator for several weeks.                                                                       NB: The longer it sits, the spicier it gets. Super as a side dish; a nibble; an ingredient.

2 cups cauliflower florets                                                                                                                                             1 and ¼ cup carrots, peeled and sliced 1/4” thick on the diagonal                                                        ½ cup zucchini, sliced into 1/3” rounds                                                                                                            2-3 jalapeno peppers, sliced thinly                                                                                                                 ½ cup white vinegar                                                                                                                                             1 cup cider vinegar                                                                                                                                                 1 cup water                                                                                                                                                                3 Tbsp sugar [do not use sugar substitute when pickling]                                                                          1 Tbsp kosher salt                                                                                                                                                  1.5 tsp dried oregano, Mexican if you can get it                                                                                                                   ¾ tsp peppercorns                                                                                                                                                 ½ tsp coriander seeds                                                                                                                                           ½ tsp dried thyme                                                                                                                                                   1.5 bay leaves, crumbled                                                                                                                                       ½ large onion, thinly sliced                                                                                                                                 3 cloves garlic, halved

Bring a pot of salted water to a boil and add the cauliflower and carrot. When the water returns to a boil, boil the vegetables for 2 minutes. Drain the vegetables and refresh under cold water. Put the cooked vegetables in a large bowl with the zucchini and jalapenos and stir to combine. Put into a heat-proof one quart glass jar [ex: a Mason jar], and set aside on a cutting board.                                                                                                                                                          In a sauce pan, combine the vinegars, water, and all remaining seasonings. Bring to a boil, then simmer 5 minutes to blend flavors. Take off the heat and immediately pour over the vegetables in the jar. [I had a little left over, which I saved to pour in later] Let cool to room temperature, then put a lid on it and refrigerate until cold. Very pretty. Very yummy.

Marching Along

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It is now March.  If you have been diligent about Fasting, then you are marching along toward your goal of a new-looking you. A long journey begins with a single step, and a quest to control your eating begins with a single meal. You have your ‘marching orders.’ For other menu suggestions, read https://gma.yahoo.com/blogs/abc-blogs/fast-diet-recipes-low-calorie-meals-120306312–abc-news-lifestyle.html which is based on Dr. Mosley’s original appearance on Good Morning America in 2013.

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

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

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

Lobster Thermador:   269 calories   13.4 g fat   5.5 g fiber   29 g protein   18.4 g carbs  130.5 mg Calcium   PB GF   Lobster is wonderful for the Fasting Lifestyle, whether you get it pre-cooked or raw. The damage comes when it is slathered in butter. I think that butter masks the clean, pure taste of the lobster, so I haven’t dunked my lovely crustacean in it for years. This recipe is so elegant yet lacks calories to such an extent that I have added a very French dessert course: fresh peaches and raspberries.lobster-thermador

¾ cup lobster, cooked and cut into chunks                                                                                                       1 Tbsp heavy cream                                                                                                                                                   2 Tbsp Béchamel sauce [see: 1789, posted on July 13, 2016.] HINT: I always keep Béchamel sauce frozen in small amounts.                                                                                                                         ½ tsp Dijon mustard                                                                                                                                                     flat-leaved parsley, chopped, for garnish                                                                                                         3 oz green beans                                                                                                                                                 dessert: 1 oz raspberries [fresh or frozen] +  2 oz peaches, cut into cubes [fresh or frozen]

Stir together the cream, Béchamel, and mustard. Lightly fold in the lobster. Heap into a ramekin, sprinkle on the parsley, and heat at 350 degrees for 15 minutes. Cook the beans and put the fruits in a lovely bowl for dessert.

Lenten Fasting

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Fasting is a tradition for the Lenten Season.  It shows a willingness to forgo some of life’s pleasures to atone for sins.  Fast Days used to be a staple in the old days:  the king or the Church would declare a day of fasting to drive away an invading army or to halt the spread of plague.  History does not say how well that worked, but I can tell you that if you stick to 2 Fast Days each week [and eat reasonably the other days], this diet will work for you.  Today at the start of Lent, meals which feature neither eggs nor meat.                   Are you up for a challenge?  If you haven’t yet begun a full 5:2 Fasting Lifestyle [dabbled around the edges but not ready to commit], try it for the next 6 weeks. You will find that by the end, it will be almost second nature.  Go ahead! Do it.

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

½ cup fat-free ricotta                                                                                                                                                                 ¼ cup blueberries, fresh or frozen [if frozen, keep frozen until ready to use]                                              ½ cup sliced strawberries, fresh or frozen [after slicing, put in a strainer to drain the juices]                                                                                                                                                                            1 slice of 70-calorie multi-grain bread [Nature’s Own] cut into a star with the largest cookie cutter that will fit the bread                                                                                                                                            2 large pinches of cinnamon sugar                                                                                                       blackish coffee or blackish tea or lemon in hot water                                                                                 5-6 oz fruit smoothie, green smoothie or natural apple cider

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

Felafel with Cucumber Raita:   276 calories   10.2 g fat   16 g protein   33.5 g carbs PB GF    The felafel is from the Eastern Mediterranean, while the raita is from India.  A happy blend of flavors and cultures.                           NO PHOTO                                                                                                                                                        5 felafel patties [see Because It’s June! June 1, 2016]                                                                                                    1 cup raw spinach                                                                                                                                                   1/2 tsp olive oil                                                                                                                                                       large pinch ground nutmeg                                                                                                                                          4 oz plain, non-fat yogurt                                                                                                                                         1 scant cup cucumbers, cubed                                                                                                                               1 tsp white wine vinegar                                                                                                                                         1 ½ tsp fresh mint, chopped or dried dill weed

Thaw out 5 of those felafel patties what we prepared last June 1. Heat them in the toaster oven or in a non-stick pan on the stove. Do not cook them in oil. Cut the spinach into a chiffonade [make a pile of leaves and cut thinly across their width]and put into a bowl. Cube the cucumbers. Stir together the yogurt, vinegar, and dill or mint. Add the cucumber cubes and stir gently to combine. Toss the spinach with the olive oil and nutmeg. Plate it and love it.

INGREDIENTS FOR NEXT WEEK’S MEALS: one serving size

Breakfasts

1 two-oz egg
¼ oz ham
Ricotta cheese, low-fat [or cottage cheese]
Parmesan cheese
sage, salt, pepper, rosemary, crushed red pepper
Applesauce [unsweetened], 2 oz [or pear]
Whatever you need for your smoothie
Whatever you need for your hot beverage

Dinners

¾ cup lobster meat
Cream or ½ & ½
Bechamel sauce, 2 Tbsp
Dijon mustard
Green beans, fresh or frozen
Raspberries, 1 oz
Peaches, 2 oz

Flavor-Full

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You should know by now that here we like food that packs a punch of flavor.  Not because of lots of salt or MSG or some fake additive, but because the food is made with good ingredients that taste great.  Eating food that is full of flavor can make the Fast Day meals something to look forward to.  I think that you will find that today’s menus leave nothing to be desired in the full-of-flavor category. Go on: enjoy your food!     And then read this article from England for some more encouragement: https://www.yahoo.com/style/we-tried-the-52-fasting-diet-and-the-results-were-surprising-085517013.html

Chicken Provinçal Bake:  280 calories    5.4 g fat   3 g fiber   15 g protein   39 g carbs    220.7 mg Calcium  PB GF   What wonderful flavors! Based on the dinner of the same name. chicken-provincal-bake

1 two-oz egg                                                                                                                                                                  2 Tbsp crushed tomatoes, slightly drained                                                                                                  ½ anchovy, [use canned fillets, rinsed and chopped]                                                                                         1 Tbsp low-fat cottage cheese                                                                                                                                      ¼ oz cooked chicken breast, minced                                                                                                      thyme  +   rosemary  +  pinch red pepper flakes                                                                                            1 oz strawberries                                                                                                                                                      5-6 oz fruit smoothie or natural apple cider                                                                                        blackish coffee or blackish tea or lemon in hot water

Spritz a ramekin with non-stick spray and set the toaster oven for 350 degrees F.   Whisk together the first 6 ingredients [not the berries!] and pour into the ramekin. Bake for about 15 minutes while you portion the berries and prepare your beverages. Great way to start the day.

Shrimp Egg Rolls:   238 calories     3.5 g fat       2.5 g fiber      15.6 g protein      28.8 g carbs   45.8 mg Calcium  PB   I learned to make egg rolls when I worked for Jerry Willis. These have always been a favorite. But they are NOT deep-fat fried, which keeps their calories and fat down to permissable levels. HINT: This recipe makes 4 rolls and one serving = 2 rolls. Put 2 in the freezer for another day or eat for lunch later in the weekshrimp-egg-rolls-w-tomato.3 oz shrimp, fresh or frozen, shells removed                                                                                              1 Tbsp oyster sauce                                                                                                                                              1 Tbsp soy sauce                                                                                                                                                      one slice of ginger, minced                                                                                                                                ½ garlic, sliced                                                                                                                                                         2 oz carrot, sliced                                                                                                                                                     1 oz onion, sliced                                                                                                                                                     3 oz cabbage, sliced                                                                                                                                                4-5 six-inch egg roll wrappers                                                                                                                                1 tsp canola oil                                                                                                                                                           3 oz tomato slices                                                                                                                                       dipping sauce:  1 Tbsp plum sauce + 1 Tbsp hot sauce [wasabi or Sriracha]

If shrimp are frozen, thaw them in advance. Then slice in half across the body and mix with the oyster and soy sauces, the garlic and onion. Prepare the vegetables and put them all into a hot wok or wide saute pan with ¼ cup water and a squirt of Sriracha. [If the pan gets too dry, a a bit of the marinade combined with a few spoonsful of water.] Stir-fry the ingredients for 4 minutes or until the vegetables are just a little shy of done. Add the shrimp and marinade and stirfry about one minute longer – shrimp should be thoroughly cooked. Put everything from the wok into the food processor and run until coarsely chopped. [If a lot of liquid remains, cook it down some more until it is thick and add back to the ingredients.]                                                                                                            Lay one of the wrappers on a flat surface and moisten the edge farthest from you with water. Measure out 1/3 cup of the filling and roll up the wrapper. There are usually diagrams on the back of the package to show you how. [NB: If you end up with extra filling, either roll another roll or put it aside to mix with eggs for a breakfast.]  Put the oil in a clean, flat-bottomed pan and heat it. Put the egg rolls in the pan and roll them around to coat with the oil on all surfaces. Heat until the rolls are beginning to get brown and blister-y on one side, then turn to cook on the other side. HINT: Take the rolls you are not eating tonight and cool them.  Then freeze for another meal later. Don’t try to freeze them without the cooking-in-oil step.  You could continue cooking in this way or you could put the pan in a 375 degree oven until they are crispy. Plate with the tomato slices and the dipping sauce.

Hemispherical

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

A sphere, as we all know, is a 3-dimensional, round shape.  Some people might describe their body shape as spherical.   In geometry, a hemisphere is half of a sphere.  In geography, a hemisphere means dividing the globe into two parts: either northern vs southern hemisphere; or ‘eastern’ vs ‘western’ hemisphere. [I put those in quotes since they are a matter of perspective — where does East begin???]  We have been enjoying foods from several hemispheres while enjoying the fact that the body has become less spherical. Have you seen results, too?  Today’s foods celebrate hemispheres in their shape.  What shape would you like to be?

Spinach Fritatta:   267 calories   9.4 g fat    1.5 g fiber   17.2 g protein    24 g carbs    311.5 mg Calcium     PB   GF    Long an item in food magazine brunch articles, it was time to take it to the Fasting table. Worth the wait: delicious and filling.spinach-fritatta-w-grapes

1 and ½ two-oz eggs                                                                                                                                             1.5 Tbsp fat-free ricotta                                                                                                                                          1/3 oz mozzerella, grated                                                                                                                                         ½ oz mushrooms, chopped                                                                                                                                ½ clove garlic, minced                                                                                                                                          ½ cup cooked spinach, pressed and drained                                                                                             salt to taste + nutmeg                                                                                                                                           ½ oz grapes                                                                                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                             3 oz green smoothie or fruit smoothie or unpasturized apple cider

Combine the cheeses, mushrooms, garlic, spinach, and flavorings. Spritz a 4” custard cup with non-stick spray and spread the cheese mixture evenly in the bottom. [I was cooking for 2 and used an oval 5×7” baking dish] HINT: do this the night before and leave on the counter. Set the oven for 375 degrees F. Beat the eggs until broken up and frothy. Pour over the spinach/cheese mixture and bake for about 20 minutes. Meanwhile, prepare the beverages and plate the grapes. Breakfast is great.

Crêpes w/ Chicken & Broccoli     295 calories     8.8 g fat    3.4 g fiber     21.6 g protein    36.6 g carbs     190.3 mg Calcium    While not entirely GF, the crêpes are low in gluten since the buckwheat is gluten free.      This utilizes the crêpe batter which we made using the recipe from Sidekicks II [October 4, 2018] and froze for later.  SO easy when you have prepared ahead of time. If the Béchamel Sauce was also in the freezer, so much the easier.Chciken& Broc Crepes

1.5 oz broccoli, cooked                                                                                                                                                       1.75 oz chicken breast, cooked                                                                                                                                     3 crêpes prepared, or 3/4 cup crêpe batter                                                                                                     2.5 Tbsp Béchamel sauce, with cheese**                                                                                                                                        1/2 oz cherry tomatoes                                                                                                                                     Cook 3 crêpes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the chicken. Stir together with the Béchamel sauce and measure out 2.5 Tbsp. HINT: freeze the remainder in 1/2 cup portions for future recipes.  Add salt/pepper/herbs to taste. Divide the mixture among the crêpes. Fold the crêpes over and press gently. Heat filled crêpes until warmed through, about 15 minutes, covered with foil so they don’t dry out. Plate with the tomatoes. Voila!

**Béchamel Sauce with cheese: makes 1.75 cups. Freezes well.                                                                                       1.5 cups chicken stock                slice of carrot                      slice of onion                                                                            3 Tbsp butter       3 Tbsp white whole wheat flour                                                                                      ½ cup skimmed milk                            ½ cup half&half                                                                                1 wedge Laughing Cow cheese

Cook the stock, carrot and onion for about 15 minutes until the liquid measures 1 cup.               In another saucepan, melt the butter and whisk in the flour.                                                          Slowly add the stock and whisk at a gently bubble until thickened.                                                Add the half&half and the cheese. Continue to whisk until thickened.                                       Freeze what you don’t use today in small portions for later.

Shopping list for next week’s Fasting:     [portions for one person]                                    Breakfasts

1 two-oz egg ½ cup low-fat ricotta
1 Tbsp crushed tomatoes Blueberries, ¼ cup
½ anchovy fillet, canned or jarred
¼ oz cooked chicken breast 2 Large pinches cinnamon sugar
thyme, salt, pepper, rosemary, crushed red pepper 1 slice whole-grain bread, 70-calories/ slice
Strawberries, 2 oz Strawberries ¼ cup
 1 Tbsp low-fat cottage cheese
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinners:

3 oz shrimp, fresh or frozen olive oil
4-5 six” egg roll wrappers white wine vinegar
1 clove garlic          slice fresh ginger Fresh mint or dried dill
carrot        onion 1 cup  baby spinach
3 oz green cabbage 1.5 tsp Parmesan cheese, grated
oyster sauce, 1 Tbsp         1 Tbsp soy sauce Cucumber: cubed, 1 cup
canola oil  4 oz plain yogurt
3 oz tomatoes

dipping sauces:  Chinese mustard and/or 1 Tbsp wasabi or Sriracha  + 1 Tbsp plum sauce   [depending on your tolerance  for spicy-hot sauce

 5 falafel patties – make ahead using recipe from March 20, 2016 or take from freezer pre-made     [1 can chick peas    tumeric                      1.2 cloves garlic     celery      scallions      egg tahini      cumin   cayenne   pepper     salt]

Anything is Possible

~ me ~ Leave a comment

I used to love to teach my students about Clyde Tombaugh. He was a Kansas farm boy with a high school education who wanted to be an astronomer. By pluck and luck, he ended up working for the Lowell Observatory and discovered the ‘planet’ Pluto. [Feb 18 is the anniversary of that]  His story shows that anything is possible if you work hard. So it is with losing weight and learning to eat a healthier diet. There is no magic fix: you have to work at it. But the result is worth it. You too can achieve your goals.  Think you won’t make it to dinner without breaking your Fast? Read this: http://www.cheatsheet.com/health-fitness/curb-your-appetite-5-ways-to-stop-feeling-hungry-so-often.html/?a=viewall                Welcome to Splendidfitness who is now following.

Breakfast Quiche:      304 calories       0.9 g fat      9 g fiber      14 g protein      37 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                                                                                                                                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 vegetables in 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. 

Antipasto with Tuna: 252 calories   10.6 g fat   4.3 g fiber  20.6 g protein   23.7 g carbs  250.7 mg Calcium      PB   GF    This one is a keeper. Simple, off the shelf, pretty on the plate, good to eat. The photo shows enough for 2 people. Invite a guest who is Fasting, too.  The recipe is for ONE PERSON.amtipasto-w-herbs

1 oz roasted red pepper, without oil [I roast my own, slice and freeze them]                                          1 oz mozzerella, cut into ‘sticks’ [I buy blocks of mozzerells for slicing]                                             1/2 of a 5-0z can tuna, packed in water, drained and broken into large chunks                                       2.5 oz tomato slices                                                                                                                                                                    1.5 oz whole green beans, steamed, drained                                                                                                   3/4 oz marinated mushrooms                                                                                                                            3 Tbsp. garbanzo beans, rinsed and drained if canned                                                                                   2 black olives, pitted and sliced                                                                                                                              1.5 slices pepperoni, chopped                                                                                                                                  1/2 tsp flavored oil  +  salt  +  chopped fresh herbs: basil, chives, oregano

Prepare the ingredients and keep separate. Now combine the red peppers and olives.  Stir the pepperoni in with the garbanzos. On a platter, arrange the ingredients in rows as shown in the photo. Suit your own artistic nature as to what goes where. Be liberal with the fresh herbs.