Quiche-Quiche

July 16, 2017August 25, 2020 ~ 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.

Quiche used to be thought of as effete: “Real Men don’t eat quiche” was the quote of the day, due to its association with ladies at lunch. Why not eat quiche? Lots of protein for muscles, Calcium for strong bones: it is designed to help keep Real Men and Real Women healthy.

Did you read this? 10 Ways to Quickly Lose a Pound (or Two) Good advice for eating any day of the week, Fast Days and Slow Days. http://www.cheatsheet.com/health-fitness/10-ways-to-quickly-lose-a-pound-or-two.html/?ref=YF

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

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 each muffin cup, putting an equal amount in each. Sprinkle with salt and marjoram. Bake at 400 degrees for about 15 minutes, until quiche filling is set. Prepare the fruit, the hot beverage, and the smoothie.

Mushroom Tart: 268 calories 10 g fat 3.2 g fiber 22.6 g protein 16.4 g carbs 241 mg Calcium PB GF – if you eliminate the Arnold Sandwich Thin or substitute 25 calories of GF bread The Gunflint Lodge Cookbook supplied this recipe. Then, of course, I altered it to suit our requirements. But mostly, it is their’s.

1 small clove garlic ¼ cup leeks, white and/or green parts, sliced 6 oz mushrooms, cut into chunks or slices 2 Tbsp white wine two 2-oz eggs 3 Tbsp fatfree milk ¼ cup Gruyère cheese, grated 1/2 cup lowfat cottage cheese, well drained 1 and ¼ oz carrots ¼ Arnold Sandwich Thin

Saute/steam the leeks, garlic, and mushrooms in a little water until soft. Add the wine and cook uncovered until the liquid is nearly gone. Season with salt and pepper. Put the vegetables into a lightly-oil-spritzed baking dish, and cover with the cheese. Whisk eggs, milk, and cottage cheese together and pour over everything in the baking dish. Bake at 375 degrees until the filling is set [knife stuck into center comes out clean]. Remove from oven and cool 15-20 minutes before eating. Prepare your carrots and slice the Sandwich Thin, toasting it if you wish. A tasty meal.

French Connection

July 12, 2017July 6, 2017 ~ 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.

No hard-boiled cops or car chases today. This posting is a gentle reminder of the long-standing mutual aid and friendship between the US and France. This goes back to our Revolution which was a precursor to the French Revolution 13 years later. As you probably have realized, I am a Francophile. One can be inspired by Les Belles Dames of France, who eat croissants and drink red wine and yet remain slim and chic. With the Fast Diet, which has elements of the Mediterranean Diet, you too can look like those slim, lovely ladies.

St Denis ScrOmelette: 295 calories 9 g fat 3.1 g fiber 18 g protein 35 g carbs 215.4 mg Calcium GF James Beard’s comprehensive volume American Cooking gives us the recipe for this breakfast. Delicious, and rich, and wonderful. Worth getting up for. St-Denis ScrOmelette w: cherries

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 Tbsp leek or scallion, minced ½ clove garlic, minced ¼ oz mushrooms ¼ oz ham [3% fat], minced 1 tsp chicken liver OR chicken liver pate parsley for garnish 4 Bing cherries blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the leek, garlic, and mushrooms and stir to cook. Whisk the eggs with the ham and pate and pour over the vegetables in the pan. Cook as thoroughly as you like. The hot beverage is brewed, the smoothie is shaken, and the fruit is plated. What a remarkable start to your day.

Ratatouille with Chicken & Polenta: 228 calories 4.4 g fat 9.1 g fiber 29 g protein 32 g carbs 115.6 mg Calcium PB Oddly enough, the inspiration for this meal was a dinner on an airplane. I was determined to duplicate and improve the meal, and I think I succeeded. The polenta needs to be made ahead, and the Med Veg [posted April 5, 2017] could come out of the freezer. All ready in about 20 minutes with those preparations beforehand. Ratatouille Chicken

1 slice of polenta*** 1 cup Mediterranean Vegetables 3 oz chicken breast, skinless and boneless large pinch herbes de Province or thyme Pour the Mediterranean Vegetables into a small saucepan and add a little water if there isn’t much liquid. Lay the chicken meat on top of the vegetables and sprinkle with pepper and herbes de Province. Put the lid on the pan and simmer until bottom of chicken is cooked. Check to see if you need to add more liquid to prevent the vegetables from scorching. Turn the chicken, cover and continue to cook until it is done. Meanwhile, spritz a small, heavy skillet lightly with non-stick spray and heat it. Cut the slice of polenta in half so it is about 1/3” thick. Cook it in the hot pan on both sides until it is warm and beginning to brown. Plate the polenta, spoon the vegetables around it, then arrange the chicken on top. ***Polenta equipment: metal bowl of 1 quart capacity sauce pan that the bowl will sit on top of, like a double boiler lid for the bowl OR aluminum foil 5”x 2.5” loaf pan, lined with cling wrap ingredients: ½ cup skimmed milk 1 cup water ½ cup Polenta corn meal 1 tsp Italian herb seasoning

directions: Bring the water and milk to a boil. Pour into the bowl then whisk in the corn meal and continue to whisk until smooth. Cover with the lid or foil. Put hot tap water in the pan and bring to a simmer. Place the covered bowl on the pan of water to cook for 20 minutes, stirring twice. Cook for 30 minutes more, or long enough to make a stiff mush. Scrape the mush into the lined loaf pan. Cool then refrigerate. Cut into 6 slices. One for tonight. Wrap and freeze the rest.

Ingredients for next week: breakfast, single portion

1 two-oz egg

Low-fat ricotta or cottage cheese

½ oz Canadian Bacon or 1 slice Jones brand

Mozzerella cheeseJarlsberg cheese

Arnold Sandwich Thin

broccoli

Whatever you need for your smoothie

Whatever you need for your hot beverage

Whatever you need for your smoothie

Ingredients for next week: dinner, single portion

2 two-oz eggs	Cooked chicken meat, 1/2 cup
Clove garlic leeks	strawberries 1 kiwi fruit
Mushrooms white wine	1.5 cups fresh spinach
Fat-free milk carrots	Slivered almonds poppy seed
Low-fat cottage cheese	Red wine vinegar
¼ Arnold Sandwich Thin [optional]	Dried mustard
Gruyere cheese	Sparkling water

Heat Wave!

July 9, 2017July 12, 2017 ~ me ~ Leave a comment

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

Maybe the weather is hot where you are, maybe it is winter. Heat doesn’t have to be external, it can be in the foods we eat. Today’s breakfast is hot with horseradish, and the dinner is a fine treat for any weather. Eat up, enjoy your food, lose weight.

Horseradish-Cheesy Bake: 281 calories 7.8 g fat 3.1 g fiber 14.6 g protein 35 g carbs 240 mg Calcium PB GF David Rosengarten’s unusual cookbook It’s All American Food takes the reader on a tour of American ethnic and regional foods, and tells you how to make those treats in your own kitchen. This recipe is from the Manhattan restaurant Barney Greengrass, where they are renowned for their breakfasts. Zippy tasting. Greenglass Bake w: apricots

One 2-oz egg ¼ oz Romano cheese, grated 1 Tbsp cheddar/horseradish spread*** 1 Tbsp chives, minced 2 oz apricots 5-6 oz fruit or green smoothie or unpasturized apple cider blackish coffee or tea or lemon in hot water

*** 2 Tbsp WisPride Cheddar spread OR Kraft Old English Cheddar spread 4 [or more] tsp prepared horseradish [the kind in a jar] Cream together thoroughly. Save the rest for another day or another use.

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray. Vigorously whisk the egg, cheeses, and chives until well combined and pour into the ramekin. Put in the oven [it doesn’t need to be hot yet] and bake 12-15 minutes. Meanwhile, brew your beverage, shake the smoothie, and prep the apricots. This will kick-start your day.

Mussels in Tomato Broth: 293 calories 7.5 g fat 2.4 g fiber 29 g protein 28 g carbs 122 mg Calcium PB GF – if using GF bread or omitting Another wonderful way to enjoy these best of bivalves. Mussels Marinara

One pound fresh mussels, cleaned garlic + thyme + parsley 1/2 cup mussel broth [from steaming the mussels] ½ cup marinara sauce ½ tsp basil, dried or 1 tsp fresh + pinch red pepper flakes [optional] 2 tsp Parmesan cheese, grated 1 cup lettuce [sliced if leaves are large, not if using baby greens] ½ tsp cider vinegar + ½ tsp olive oil + ¼ tsp Dijon mustard 1 oz French bread [optional]

Put about half an inch of water in a large pot with the garlic, thyme, and parsley. Bring to a boil and add the mussels. Cover an cook for about 15 minutes. Take off the heat and drain, retaining 1/2 cup mussel liquid in the pan. Stir together the mussel broth and the marinara, along with the basil, [red pepper], and Parmesan. Salt and pepper to taste. Put the mussels in a wide bowl, discarding any that did not open. Pour the tomato/broth over the mussels. Toss the lettuce with the dressing and serve the mussels with the bread. Use a spoon to get all the tasty broth at the end.

Pastoral

July 5, 2017July 2, 2017 ~ me ~ Leave a comment

Summer has arrived and the urge is to kick back and relax in the sun. This always makes me think of picnics: at the beach, in the park, even in your own back yard. Today’s menus are based on meals which lend themselves to summer eating. The ScrOmelette is based on the favorite picnic sandwich, the Pan Bagne. This is our family’s go-to for make-ahead-to-take-it-with-you food — perfect for a Fete Champêtre. The dinner is based on Marcella Hazen’s story of a meal prepared by Sicilian shepherds who camp out all summer with the sheep in high pastures. Picnics everyday for them. Picnic food today for you.

‘Pan Bagne’ ScrOmelette: 303 calories 9.5 g fat 2 g fiber 15 g protein 36.3 g carbs 236 mg Calcium PB GF Pan Bagne is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers has a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious. pan-bagne-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 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week 1/2 black olive, pitted and chopped 1/2 Tbsp chèvre cheese 1 Tbsp crushed tomatoes 1/2 Tbsp spinach, cooked and chopped ¼ tsp dried basil ½ oz apple 5-6 oz fruit smoothie or pure apple cider blackish coffee or blackish tea or lemon in hot water

Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.

Shepherds’ Salad: 286 cal 15 g fat 5.2 g fiber 13.2 g protein 23.6 g carbs PB GF 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 as indicated below. shepherd's salad ½ oz salami 1/3 c white beans 2.5 cups [3 oz] lettuce, from the garden, the store, or use ‘wild greens’ like sorrel, dandelion, or lambs quarters 1 oz mozzerella 1 radish, thinly sliced 2” celery, thinly sliced on diagonal ½ 0z chicken breast 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. OR Substitute a nice, garlicy vinaigrette of 2 Tsp red wine vinegar, 2 tsp olive oil and 1 clove garlic, minced or pressed.

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. 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.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
Romano cheese	Leek or scallion Garlic
WisPride Cheddar or Kraft Olde English Cheddar spread	Mushrooms Ham 3% fat
Prepared horseradish	Chicken liver or chicken liver pate
Chives fresh apricot	Bing cherries
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, single portion:

1 # mussels	Mediterranean Vegetables, 1 cup April 5, 2017
Marinara sauce
Parmesan cheese	3 oz chicken breast
Salad greens	Polenta: skimmed milk; polenta corn meal;
Dressing: cider vinegar, mustard, oil

Sparkling water	Sparkling water

Foods that begin with “C”

June 28, 2017June 24, 2017 ~ 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. So easy.

“Gimme a ‘C’!!” the cheerleaders used to yell at my high school. Whether or not that made the ‘Thundering Herd’ fight harder is unknown. Is it time for you to ‘fight harder’ in your quest for improved health? If so, I propose some foods which are sure to please: delicious and low in calories.

Creole ScrOmelette: 295 calories 8.8 g fat 1.9 g fiber 21 g protein 37.5 g carbs 246 mg Calcium PB James Beard’s comprehensive volume American Cooking was the source of this recipe. It is amazing! 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. 1 Tbsp diced tomatoes or 1 Tbsp tomato puree 1 Tbsp minced onion 2 Tbsp green bell pepper, diced 1 Tbsp diced bacon ½ Tbsp mozzerella cheese, grated pinch file powder + pinch chile powder 1/2 oz pear 5-6 oz fruit smoothie or natural apple cider blackish coffee or tea or lemon in hot water

HINT: dice all the vegetables and bacon the night before to save time in a.m. Spritz a saute pan with non-stick spray and add the chopped veg and bacon. Add the seasonings. Saute until beginning to brown. Whisk the eggs and pour them over the cooked ingredients. Sprinkle the cheese on top and scramble the eggs until done as you like them. Plate with portioned pear and your beverages of choice. Off to a tasty start.

Crêpes with Ham & Broccoli: 295 calories 8.8 g fat 3.4 g fiber 21.6 g protein 36.6 g carbs 190.3 mg Calcium This utilizes the batter which we made for “Holy Crêpes” on October 13, 2015 and froze for later. Chciken& Broc Crepes

1.5 oz broccoli, cooked 1.75 oz ham from deli [3% fat] 3 crêpes 2.5 Tbsp béchamel sauce with cheese** 1/2 oz cherry tomatoes

Prepare 3 crêpes and lay flat on a baking sheet. Warm the oven to 320 degrees. Chop the broccoli and dice the meat. Stir together with the bechamel sauce. Add salt/pepper/herbs to taste. Divide the mixture among the crêpes. Fold the crêpes over and press gently. Cover the crêpes with foil so they don’t dry out and heat until warmed through, about 15 minutes, but don’t let them dry out. Plate with the tomatoes. Voilà!

**Béchamel Sauce with Cheese: makes 2 cups. Freezes well. 1.5 cups chicken stock 1 slice of carrot 1 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 down the stock, carrot, and onion for about 15 minutes until the liquid measures 1 cup. Strain stock to remove vegetables. In another saucepan, melt the butter and whisk in the flour. Slowly add the stock and whisk at a gentle bubble for 5 minutes. Add the milk, half&half, and the cheese. Continue to whisk until slightly thickened. Freeze what you don’t use today in small portions for later use.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs 1 oz apple or pear
Cooked broccoli – tiny amount	1 oil-cured black olive
Cooked carrot – tiny amount	Chevre cheese
2 Tbsp Curry Sauce [see Jan 28, 2017]	Crushed tomatoes, canned
1 oz applesauce or pear	Cooked spinach – tiny amount
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, single portion:

¼ pound ‘dry’ sea scallops	½ oz salami
2 Tbsp curry powder, Indian	1/3 cup canned white beans
3 oz broccoli	Lettuce radishes celery
Butter	Mozzerella cheese
1 Tbsp white wine	½ oz cooked chicken breast
	Red wine vinegar salad dressing
Sparkling water	Sparkling water

Border Walls II

June 18, 2017June 18, 2017 ~ me ~ Leave a comment

In the year 122 Common Era [that’s AD to some people], Emperor Hadrian decided that he needed a wall. Most likely you have heard of it: it stretches from coast to coast in northern England, 84 miles of Roman might. Most of us think that it was designed to keep the Scots and Picts OUT of the Empire. But as I learned when I hiked the Wall in May, its purpose was simply to regulate trade. Why else would the Wall have gates all along its length? And how could those disparite tribes have challenged the might of 2600 cavalry troops stationed there? Trade rights. It all boiled down to commerce. Now we have treaties to deal with such matters, and eventually the wall was torn down.

I had a real adventure hiking the Wall with two cousins. Beautiful countryside and some good food. In honor of Hadrian’s Wall, some UK-inspired food from both sides of the divide. Perhaps food and a need for it will unite people across borders.

Mushroom-Sausage Bake: 292 calories 7.8 g fat 1.7 g fiber 14.7 g protein 34.7 g carbs 210 mg Calcium PB GF Mushrooms and sausages and eggs are common on the English breakfast table, and here they are united.

1 Applegate sausage [or other chicken sausage that weighs in at 33 calories each] 1 two-oz egg ¼ oz mushrooms ½ tsp Parmesan cheese, grated 1.5 oz unsweetened applesauce nearly black coffee or tea or lemon in hot water 6 oz green or fruit smoothie or natural apple cider

Cook the mushrooms [if raw] by poaching in a little hot water for a minute, then chop. Chop the sausage. Spritz a ramekin with oil or non-stick spray and put the sausage and mushroom into it. Set the toaster oven at 350 degrees. Whisk the egg with the cheese, and pour into the ramekin. Bake for 12-15 minutes. Spoon out the applesauce; pour the beverages. Happy breakfast.

Rumbledethumps: 243 calories 10 g fat 4 g fiber 12.6 g protein 19.5 g carbs 171.4 mg Calcium PB GF Where do you get a recipe with a name like that? Sundays At Moosewood, of course. Hearty meals like this, made with winter vegetables are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner. Very handy to have stashed in the freezer.

¼ pound potato 3 Tbsp skimmed milk 1.5 tsp butter ¼ tsp ground mace 2 egg whites ¼ pound cauliflower ¾ cup cabbage, chopped ½ cup leek, sliced ¼ cup broccoli, chopped 1/3 cup cheddar, grated per person: ¾ cup salad greens + 1 oz tomato ½ tsp olive oil + ½ tsp cider vinegar

Cut potato into chunks. Boil and mash with the milk, butter, and mace. Let cool. Steam the cauliflower, cabbage, leek, and broccoli until cooked. Take off the heat. Remove the cauliflower when it is very soft and mash it into the mashed potatoes. Whip the eggwhites until stiff and fold into the potato/cauliflower mash. Taste for salt and pepper. Gently stir in the remaining steamed vegetables. Smooth into a lightly-spritzed baking dish. [choose the dish with the idea that you will be dividing this into 2 equal portions] Sprinkle with the grated cheese and bake at 350 degrees F. until the cheese is bubbly and just starting to brown. Whisk the oil and vinegar together and toss in the greens. Serve the cool, crispy salad with the hot, creamy rumbledethumps. Good food.

New & Old

June 14, 2017July 3, 2018 ~ me ~ Leave a comment

One key to success in life is to be flexible. There are those who like a set, predictable routine, while some people never plan ahead. For me, I like the routine of two Fast Days per week with lots of flexibility as to what we eat. Here we have a new recipe for breakfast and an old stand-by for dinner.

Fish Taco ScrOmelette: 292 calories 8 g fat 2 g fiber 18 g protein 36 g carbs 232.6 mg Calcium PB GF Got some left-over fish and cabbage filling from your dinner tacos? Add ’em to the eggs for breakfast. Husband was leery – too unusual — but he liked them!

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 0.6 oz cod, cooked or raw 1 oz cabbage, shredded a few leaves of arugula or cilantro cumin + salsa verde 1 oz applesauce 5-6 oz fruit smoothie or green smoothie or natural apple cider blackish coffee or tea or lemon in hot water

Mash/flake the cod and stir it into the cabbage and arugula. Douse with a few shakes of salsa verde, sprinkle with a pinch of cumin. Spritz a saute pan with non-stick spray and heat it. Put the fish/vegetables into the hot saute pan to cook and wilt, then add the eggs. Scramble together [or cook like an omelette] until the way you like it. Portion the applesauce and prepare the beverages. All set for unusual things to come your way.

Zucchini, Stuffed: 300 calories 6.2 g fat 5.4 g fiber 29 g protein 25.3 g carbs 141.5 mg Calcium PB HINT: this recipe makes enough for 2 [two] servings 1 pound Zucchini, which is 3 slim eight-inch zucchini 5 oz chicken, cooked ¼ tsp olive oil ½ cup onion, chopped 1 clove garlic ½ cup cooked brown rice 2 Tbsp Parmesan cheese, grated ½ tsp salt + ¼ tsp paprika + ½ tsp dill weed + black pepper

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

Border Walls I

June 11, 2017March 25, 2018 ~ me ~ Leave a comment

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

Robert Frost wrote that ‘good fences make good neighbors.’ And to an extent, that’s true. The poem Mending Wall is about not building fences. Pope Francis said that we need bridges to bring people together instead of walls to try to keep them out. Some walls and fences make sense. Others don’t. What do you think? Let’s eat some Mexican food today!

Here’s some food for thought while you think about your diet. Weight-Loss Tips: 10 Ways You Can Cut 500 Calories Each Day http://www.cheatsheet.com/health-fitness/weight-loss-tips-cut-500-calories-day.html/?

Mexicali Bake: 271 calories 7 g fat 3.8 g fiber 13 g protein 38.7 g carbs 234 mg Calcium PB GF The bright pickle flavor and the creamy cheese compliment each other deliciously. Mexicali Bake w: grapes 1 two-oz egg 2 Tbsp Mexican Pickles 2 Tbsp Cheddar cheese, grated small pinch cumin + small pinch oregano [Mexican oregano if you have it] 1.5 oz grapes OR 2 oz pear OR apple slices OR unsweetened applesauce nearly black coffee or tea or lemon in hot water 6 oz green or fruit smoothie or natural apple cider

Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350 degrees. Put the pickles in the ramekin and cook in microwave for 30 seconds. Sprinlke the cheese over the pickles. Whisk the egg and pour into the ramekin. Bake for 12-15 minutes. Meanwhile, brew the hot beverage, shake your smoothie, and plate the fruit. What a bright and delicious day this will be.

Seafood Tacos: 266 calories 2.6 g fat 3.6 g fiber 23 g protein 37 g carbs 118 mg Calcium PB The food truck staple is now available for a Fast Day. Add more spices to suit your taste. seafood tacos w: slaw & salsa

two 6” corn tortillas 3 oz cooked fish HINT: next time you grill or broil fish, cook an extra 3 oz for this recipe. Wrap, label and store in freezer until needed. ½ cup tomato, cubed ½ cup cabbage, chopped 1 oz red onion, sliced 1 Tbsp lime juice or salsa verde [Herdez brand is good] pinch chili powder + pinch cumin 1.5 Tbsp plain yogurt

Combine the cabbage, tomato, and onion in a bowl with the lime juice and spices. Heat a large griddle or cast iron pan and put the tortillas in it until they are warm, pliable, and beginning to brown. Remove to your plate. Spread the tortillas with the yogurt. Divide the fish between the tortillas and add a splash of lime juice or salsa verde. Top with the vegetable slaw. If there is too much slaw to fit into the tortillas, serve it on the side. A simple summer dish!

43 Years

June 7, 2017June 6, 2017 ~ me ~ Leave a comment

Forty-three years ago tomorrow, my husband and I tied the knot. Where have the years gone? In that time period, we built a house; made three changes to it; raised two fine sons; had two careers in education; built a vacation house; and retired. Oh! And we added several pounds and then lost them by following the Fasting Lifestyle. We are happy together and are still finding new ways to show how much we love each other. Preparing favorite foods is one of those ways, even on a Fast Day. YTQ, PRE.

Chèvre/Spinach ScrOmelette: 289 calories 10.3 g fat 1.8 g fiber 18 g protein 29 g carbs 287.5 mg Calcium PB GF Unbelievable how delicious this is! Chevre ScrOmelette w: applesauce

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. 1 Tbsp chèvre cheese 3 Tbsp cooked spinach [HINT: I try to keep small containers of cooked spinach in the freezer] pinch lemon-dill seasonings + salt + pepper 2 oz applesauce, unsweetened 3 oz fruit smoothie or natural apple cider blackish coffee or tea or lemon in hot water

Strain and squeeze the spinach to get all the water out. Chop the spinach. Mix the spinach and chevre with the seasonings in a medium-sized bowl. Whisk the eggs into the spinach/chevre and keep whisking until it is all mixed. Cook as you would for scrambled eggs in a lightly-spritzed pan. Portion the applesauce [unless you did this the night before], prep the hot beverage, shake or blend the smoothie and enjoy a really flavorful breakfast

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

4 oz uncooked turkey breast salt & pepper ½ tsp olive oil 1 Tbsp white wine 1/3 cup chicken stock 1.5 tsp lemon juice 2 Tbsp shallots, minced pinch garlic powder 2 tsp capers 3 oz tomatoes, sliced and sprinkled with salt and dried basil ¼ cup brown rice, freshly-cooked or frozen from a previous batch

Combine the wine, stock and lemon juice. Pound the turkey meat, if needed, to even out the thickness. Sprinkle with salt & pepper. Heat olive oil over medium-high heat and cook the turkey on both sides until cooked through, adding a little of the stock mixture if needed. Remove turkey to a plate and keep warm. Add the stock mixture and shallots to the pan along with the garlic powder, stirring up the brown bits on the pan. Cook down until only 3-4 tablespoons of sauce remain. Lastly add the capers. Warm the rice [if using cooked left-over rice] and slice the tomatoes. Plate the rice, drizzling 1 Tbsp sauce over it. Plate the turkey, pouring the remaining sauce on it. Plate the tomatoes.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
1.5 – 2 Tbsp Mexican Pickle	1 oz white fish
2 Tbsp grated cheddar	Cabbage cumin
Cumin + oregano	Arugula salsa verde
1.5 oz grapes	Applesauce, unsweetened or grapes
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: only 3 oz today

Dinner, single portion:

Two 5” corn tortillas	½ pound whole zucchini[s]
3 oz white fish salsa verde	2.5 oz cooked chicken breast
Fresh tomato	Onion garlic
cabbage	1/4 cup cooked brown rice [left-over or fresh cooked]
Red onion	Grated Parmesan paprika dill weed
Plain yogurt + lime juice + chili powder + cumin
Sparkling water	Sparkling water

Rolling Along

May 17, 2017April 19, 2018 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a total of less than 600 calories in the day. 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.

To continue our series of food of certain shapes, today everything is rolled. Are you rolling merrily along with your health plan? I hope so. I am currently hiking along Hadrian’s Wall in England, something I never dreamed I’d be doing at my age. [I always compare myself to my mother at the same age. She liked a good walk in the woods, but 84 miles in 8 days was a bit beyond her.] But after training for this, I think it is doable. Fitness and weight control with the Fasting Lifestyle. Wahoo!

Japanese Rolled Eggs: 290 calories 8.6 g fat 1.9 g fiber 36 g carbs 245 mg Calcium PB GF Number One Son prepared these for us as part of a larger Japanese breakfast, and they are amazing. I added the crab and leek, since today this is the main attraction. Japanese Rolled Eggs w: leek & crab, S-bs

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week 2 Tbsp crab meat, frozen or fresh 2 Tbsp leek, finely sliced ½ Tbsp soy sauce ¼ tsp sugar 1.5 oz strawberries 5-6 oz green smoothie or fruit smoothie or natural apple cider blackish tea or blackish coffee or hot water with lemon

Spritz a non-stick pan with non-stick spray. Cook the crab and leek until you can smell the leek, but don’t brown it. Remove from pan and set aside. Beat the egg with the soy sauce and sugar, and divide into 2 parts. Spritz the pan again and reheat. Put half of the egg in the pan and swirl/tip the pan to spread it out into a rough round. Distribute the crab and leek all over the egg. When top of egg is set enough that it is still moist but won’t jiggle much, roll the egg into a roll from one side of the pan to the other and leave it there. Pour the remaining egg in the pan and cook until almost set. Roll the roll across the pan again to incorporate the newly-cooked egg. Outside of the egg should be a little brown due to the soy sauce. Prepare the beverages and fruit and enjoy your meal from Japan.

Beef Egg Rolls: per roll 136 cal 4.6 g. fat 9.4 g. protein 17.5 g. carb HINT: the recipe makes 5 [five] egg rolls. Eat 2 of these with the roasted broccoli for a fine meal today. Put the remainder in a zipper bag in the freezer: have one for lunch some day, the other 2 for another Fast Day.

2 oz lean beef steak OR lean pork tenderloin 1/2 Tbsp oyster sauce 1/2 tsp powdered ginger, or fresh, chopped 1 clove garlic 1/2 cup carrot, sliced 1/4” thick 1/2 cup sliced onion 1.5 cups cabbage, shredded 1 scallion, roughly chopped 5 egg roll wrappers 1 tsp oil 2 oz broccoli in large florets Sriracha sauce + soy sauce, together in a little dipping dish

Combine the beef, oyster sauce, garlic and ginger in a small bowl. In a heavy-bottomed pan or wok, stirfry the carrot, onion, and cabbage in ¼ cup water for 3 minutes. Add the beef with the marinade and cook until beef is done. Toss in the scallion and stir. Run the whole thing through a food processor to chop it coarsely. Following the directions on the wrapper package, fill and roll the egg-rolls. [if you end up with filling left-over, fill another wrapper and save for a lunch OR, if it is about ¼ cup, save it to make a ScrOmelette next week.] Turn the oven on to 375 degrees F. Warm the oil in a clean, flat-bottomed, oven-proof pan. Put the egg rolls and broccoli in the pan and roll them to coat with oil. Cook gently over warm heat until warm. Put the pan in the hot oven and bake until the egg rolls are getting crispy and the broccoli is tender-crisp. You will want to turn the rolls once while baking. Serve with the sauces for dipping.

Ingredients for next week’s meals. breakfast:

2 two-oz eggs	1.5 two-oz eggs
strawberries, fresh or frozen	Crushed tomatoes [1 Tbsp]
5 Tbsp flour + 1.5 Tbsp whole wheat flour + 1 Tbsp semolina	1 slice pepperoni bell pepper
3 scallions crisp, tart apple	mozzerella
Sriracha + soy sauce	Unsweetened applesauce
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:

3 buckwheat crepes: buckwheat flour, white flour, egg see recipe at “Holy Crêpes” on October 13, 2015	One 8” whole wheat tortilla: 170 calories or less
1 oz ham 3% fat	Tomato puree or crushed tomatoes
Jarlsberg cheese	mozzerella
3 Tbsp bechamel sauce without cheese: see recipe at “Hemispherical” Feb 22, 2017	Mushrooms red bell pepper
Tomato, fresh	Raw spinach onion
Sparkling water	Sparkling water

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

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Rolling Along

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