recipes for intermittent fasting

New & Old

~ 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.

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!Fish Taco 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 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  Stuffed Zucchini1 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

~ 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

~ 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.

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 GFTurkey Piccata

4 oz uncooked turkey breast                                                                                                                                salt & pepper                                                                                                                                                            ½ tsp olive oil                                                                                                                                                            1 Tbsp white wine                                                                                                                                                1/3 cup chicken stock                                                                                                                                                          1.5 tsp lemon juice                                                                                                                                                       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

Meals that begin with ‘S’

~ 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.

Spring will soon segue to Summer, so we will eat meals that begin with ‘s.’  Why not?  Other words that begin with ‘s’:  slim, svelte, sexy, self-satisfaction.  These can describe you as you work on the healthier body which the Fasting Lifestyle can bring you.  Keep at it.  You can do it.

Salsa Chicken Bake:   291 calories   5.6 g fat   2.3 g fiber  17 g protein  34 g carbs   221 mg Calcium   GF   Salsa for breakfast? Porque no?  Does looking at this photo make you want to smile?  See?  Another word with an ‘s’!Salsa-Chicken Bake w: s-bs

1 two-oz egg                                                                                                                                                                1 Tbsp low-fat cottage cheese                                                                                                                                      1.5 Tbsp tomato salsa, drained if too liquid                                                                                                                     dash of salsa verde                                                                                                                                                       ½ oz chicken breast meat, cooked [from a roast, perhaps], minced                                           oregano [Mexican if you have it]                                                                                                                               1 oz strawberries                                                                                                                                            blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz fruit smoothie, green smoothie or natural apple cider

Stir the cheese, salsas, and chicken together in a medium-sized bowl. Whisk the egg and seasonings. Spritz a ramekin with oil or non-stick spray. Pour in the egg mixture and bake in the toaster oven at 350 degrees F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and enjoy a zesty start to your day.

Spinach-Fish Timbale:   264 calories   7.4 g fat   6.6 g fiber   37.8 g protein   19 g carbs   342 mg Calcium   PB  GF — if you use GF bread     Seen in cookbooks, this recipe lends itself well to our uses.Spinach-Fish Timbales w: gr beans

½ cup blanched spinach [this used most of a 4.5 oz bag of fresh leaves] nutmeg, salt 1 Tbsp onion/shallot, minced 1 wedge Laughing Cow cheese 5 oz sole or ocean perch fillets, skinned [this is 2 small fillets] ½ slice 70-calorie bread, ground to crumbs HINT: use fresh bread crumbs: dried crumbs have more calories + carbs per volume 3 oz green beans

Heat the toaster oven to 400 degrees. Rinse the spinach but do not dry it. Put into a wide pan and put over medium heat with a lid. Check the spinach frequently and remove from heat when the leaves are wilted. There might be some liquid still in the pan. When the leaves are cool enough to handle, remove by the hand-full and squeeze the liquid out, saving it in the pan. Coarsley chop the spinach leaves and put into a bowl with the salt and nutmeg. Add the cheese to the warm spinach and stir until the cheese mixes in.                            In the pan of spinach water, cook the onion/shallot until the water is gone. Combine the onion, bread crumbs, and spinach.

Lay the fish fillets out so that they make one long line, over-lapping by about an inch. Spoon the spinach stuffing on the fish to cover it.   Spray the inside of a 1-cup ramekin or custard cup with oil or non-stick spray.                                                                                                           Roll up the fish as compactly as you can and put it into the ramekin. Bake in the oven for 15 minutes. Cook the green beans. When the fish is baked, hold the ramekin in one oven-gloved hand while you invert a plate over the ramekin. Flip it all over so that now the ramekin is upside down. Lift off the ramekin. Plate with the beans.

Rolling Along

~ 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.Beef Egg Rolls

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

 

Square Meal

~ 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.

A number of years ago, when round hay bales were introduced, a student told me this joke: “Round bales were outlawed in Vermont! The cows couldn’t get a square meal.”  That’s a knee-slapper.  You can get a square meal this week with these menus.  Both are easy to prepare and good to eat.

Buttermilk Baked Eggs: 293 cal 9.8 g fat 8.2 g fiber 15.2 g protein 39.7 g. carb 253 mg Calcium This recipe is from Marion Cunningham’s The Breakfast Book. All I added were the sides. Great book full of good recipes.Buttermilk Baked Egg w: S-b

1 slice 70-cal whole-grain bread                                                                                                                        one 2-oz egg                                                                                                                                                              2 Tbsp buttermilk                                                                                                                                            1 oz [¼ c.] mixed berries, fresh or thawed OR 2 oz strawberries                                     blackish coffee or blackish tea or lemon juice & hot water                                                                               5-6 oz fruit smoothie or natural apple cider

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

Tuna Melt: 309 calories      14.5 g fat      2.9 g fiber     33.1 g protein     24.6 g carbs      300.5 mg Calcium PB GF – if using GF bread    One of my favorite comfort foods. tuna-melt-copy1 slice 70-calorie multi-grain bread [I like Nature’s Own]                                                                          1/2 of a 5-0z can of water-pack tuna, drained                                                                                                  1 Tbsp onion, finely chopped                                                                                                                                1 Tbsp celery, finely chopped                                                                                                                               1 pinch celery seed  +  salt  +  pepper                                                                                                                     1 and 1/2 tsp low fat or ‘made with olive oil’ commercial mayonnaise                                                    1 slice Swiss cheese, the deli kind                                                                                                                         1/2 cup baby spinach OR romaine lettuce, shredded                                                                                                                  1 oz tomato, cubed                                                                                                                                                  1/2 tsp lemon juice   &   1/2 tsp olive oil   &   pinch of salt

Combine the tuna, onion, celery, celery seed, and mayo as you would for tuna salad. Toast the bread. Spread the tuna mixture over the bread and top it with the cheese. Toast or broil until cheese is melting. In a wide bowl, whisk the oil and lemon juice. Toss the lettuce and tomato with the dressing and relax while you dine.

Another Sunny Day

~ 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.

As we move toward Summer at 42 degrees North latitude, the sun is out longer and everyone is more cheerful. And active, too.  Take advantage of your time to get some exercise.  You don’t have to become a Gym Rat, just walk everyday.  Then you’ll have more energy for more gardening, or spring cleaning, or your job, or your family.  Go on: get out there!

Cottage Breakfast:   278 calories      3.8 g fat      4.8 g fiber      10.2 g protein    24 g carbs        181 mg Calcium PB    If you have the griddlecakes made ahead of time [I keep some already made in the freezer], then this meal comes together in no time flat.Cottage Bfast w: Canadian Bacon

1 griddlecake  [2 Tbsp batter from 10-grain muffins*]   HINT: I prepared 8 griddlecakes from the Bob’s Red Mill 10-grain muffin batter, cooked them, and froze them. I made the rest into muffins to eat on Slow Days.                                                                                                                           ½ c. strawberries   with a dollop of cottage cheese                                                                                                                                                      1 slice Canadian bacon  [‘back bacon’ to the non-USA readers]                                                                                                                                              5-6 oz fruit smoothie or green smoothie or natural apple cider                                                   blackish coffee, blackish tea, or lemon in hot water

Take one griddlecake from the freezer the night before and let it thaw. Cook the Canadian bacon in the microwave or warm it in a non-stick pan along with the griddlecake. Dish the berries, brew the hot beverage, pour the smoothie. What a sweet and easy meal.

*10-Grain Muffin Batter: 1 cup Bob’s Red Mill 10-grain hot cereal mix                                          1 and 1/4 cup buttermilk                                                                                                        [combine cereal + milk and let sit while preparing other ingredients]                                              1/3 cup butter        7 Tbsp sugar         1 cup unbleached flour                                                         1 tsp salt         1 tsp baking powder         1 tsp baking soda                                                         Cream the butter and sugar; mix in the egg.                                                                                 Add the dry ingredients and the cereal/milk mixture.                                                                      Stir until just combined.                                                                                                                Use 2 Tbsp batter for each griddlecake                                                                                         [use 4 Tbsp batter to make each muffin for Slow Days]

Egg-Tomato Gratin:    293 calories     10.4 g fat     5 g fiber    18 g protein    21 g carbs      226 mg Calcium PB GF Jacques Pepin, in his book Fast Food My Way, tells about this family recipe. HINT: The recipe serves two. Invite a friend or save for lunch.Tomato-Egg Casserole

3 hardboiled eggs, peeled and sliced or cut into 6 wedges                                                                        3 oz onions, sliced                                                                                                                                                        2 tsp garlic, chopped                                                                                                                                           1 tsp dried thyme + 1 tsp salt + ½ tsp pepper                                                                                                 1/3 cup garbanzo beans, drained and rinsed                                                                                                   10 fluid oz of tomatoes, drained [save the juice]                                                                                               1 oz Swiss cheese or Gruyère, grated                                                                                                                 2 oz broccoli

Arrange the eggs on the bottom of a 3-cup baking dish. Cook the onions and garlic in some of the tomato juice, about 3 minutes. Add seasonings, tomatoes and the remaining juice. If tomatoes are in large chunks, crush with a fork. Bring to a boil, reduce heat, simmer covered for 4 minutes. Pour over the eggs and sprinkle with the cheese. Take 10 minutes at 400 degrees F., then broil 2-3 minutes to brown the top.

May the Force…

~ 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.

Tomorrow will be May The Fourth, which Star Wars Fans recognize as a day to celebrate since the words sound like “May the Force….be with you.”  Yeah, it’s a stretch.  Anyhow, since the only food you ever see anyone eat in the entire film series is the ghastly-looking blue smoothie which Aunt Beru prepares on Tatooine, I thought that today we should talk about smoothies.

Smoothie benefits:  Fruit juice alone has lots of sugar. It is like drinking a soda-pop! But when you retain the fruit’s fiber, whether from fruit or vegetable, it changes the sugar’s effect on your body. Plus, the added fruit and/or vegetables give you a much-needed serving of the same. When drinking a green smoothie, by pureeing the greens, you are making them into their most digestible form. This means that all the micro-flora in your gut will thank you and that your lower intestines will be healthier and will work better.

BREAKFAST SMOOTHIES, TO DRINK INSTEAD OF JUICE                                                            *Fruited Green Smoothie:    77 calories    0.3 g fat    1.6 g fiber      1.7 g protein     31.3 g carb    30.7 mg Calcium    PB GF     HINT: this makes enough for three 6-oz servings, so it will save you time on the next 2 breakfasts.  In the photo, the green smoothie is served with Tostada.

Tostada w: green smoothie

2 cups mixed greens – spinach, romaine, lettuce, chard – roughly chopped                                       2 oz banana, sliced                                                                                                                                                  2 oz berries                                                                                                                                                                                   ½ apple or pear                                                                                                                                                       12 oz tomato juice [such as Knudsen’s organic] 10 ice cubes

Put the fruit and greens in the blender and swirl it together on ”high” just long enough to break down the fruit and greens. Set blender to “low,” add the juice and ice cubes. Process until smooth. Put what you don’t drink today into a jar in the ‘fridge. Next time you use it, shake it well. If you think it has become too thick, feel free to thin it with water or OJ.

Smoothie kits

*M&Ms Fruit Smoothie:    80 calories      0.4 g fat       3.5 g fiber       4.2 g protein      16.2 g carb     131 mg Calcium      This recipe is from the Fast Diet book, further quantified by me.   PB GF   HINT: this makes enough for 2 servings, so reserve the rest for another breakfast which will save you time.

6” of banana [3.0 oz]                                                                                                                                                ½ cup plain, non-fat yogurt                                                                                                                                  2 oz fruit[either ½ cup mixed berries or 7 one-inch strawberries]                                                         8-10 ice cubes                                                                                                                                                            Blend at low speed at first to break up the fruit, then at higher speed to blend.  HINT: I make up ‘kits’ in advance.  Into a freezer-safe container, I place all the ingredients except the ice cubes and freeze it days to weeks in advance. The night before a Fast Day, the Smoothie Kit comes out to thaw on the counter overnight. Much simpler.  Kits shown in photo above.

Fruit Smoothie, chez nous

*Fruit Smoothie, chez nous:      88 calories      0 g fat       0.8 g fiber      1.5 g protein      21.2 g carbs       15.2 mg Calcium PB GF          HINT: enough for 4 [four] 5-6 oz servings 2 oz banana                                                                                                                                                                             2 oz fruit [all one variety or mixed; we like raspberries, strawberries, black currants, blueberries]                                                                                                                                                                  20 oz [2.5 cups] orange juice                                                                                                                                     HINT: I make the fruits up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw. Another time-saver! Put the fruit in the blender with 4 0z of the orange juice. Run it on “High” to break up the fruit and make it all smooth. Switch setting to “Low” and add the remaining juice. Run blender to combine the liquids. Save the rest in a jar for other mornings.

*Fruit Smoothie w/ greens, ME:       74 calories        0.1 g fat         1.0 g fiber        0.5 g protein 16.5 g carbs      29.4 mg Calcium      PB GF   This is the smoothie that we have used for years, and then I added some spinach, so it is a synthesis of the 2 previous smoothies. HINT: this makes enough for several breakfasts, so make it once and use it often. A real time-saver.

 2 oz banana                                                                                                                                                                                  2 oz berries [black currants, strawberries, blueberries, red or black raspberries, blackberries – any combo] HINT: I make these up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw. Another time-saver!                                                                                                                                                                          1 cup raw spinach or Swiss chard or kale or beet greens                                                                                          1 and 1/2 cups orange juice or natural apple cider                                                                                          1 cup tomato juice

Toss the fruit and greens into the blender. Add 1/2 cup orange juice. Process on high to blend the fruits and puree the leaves. Turn down to lowest setting and add the remaining juice. Process until smooth. Keep the setting on ‘low’ at this point, unless you like your smoothie with a huge head of foam!  

 MEAL-SIZED SMOOTHIES                                                                                                                     Banana Tofu Smoothie:                                                                                                                                    1.25 cups fat-free milk                                                                                                                                                ½ cup firm tofu                                                                                                                                                         6” banana                                                                                                                                                                                     2 Tbsp sugar                                                                                                                                                                       4 ice cubes                                                                                                                                                                Put everything in the blender and wizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth.                                                                                                                         Cocoa-Banana version: add 2 Tbsp cocoa to above recipe.

*Strawberry Tofu Smoothie: Half Batch =  199 calories   3.4 g fat  3.7 g fiber   14.2 g protein    26 g carbs     360 mg Calcium   1.5 Batch=  300 calories  5.1 g fat    5.5 g fiber     21.3 g protein     39 g carbs     540 mg Calcium PB GF   HINT: Makes 2 portions as part of a meal. Or one meal serving with 1/2 cup or so left over.   To serve as a full meal, measure out 3/4 of the batch.      I used to take this to work as part of lunch.                                                                                                                                                                                                                                                        2  oz banana                                                                                                                                                               ½ c plain, fat free yogurt                                                                                                                                     ½ cup sliced strawberries                                                                                                                                                   2 Tbsp sugar                                                                                                                                                                        2.8 oz soft tofu, which is 1/5 of a package

Put everything in the blender and wizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth. If you want to, add another ½ cup of yogurt, or skimmed milk which will add more volume and bring the calorie count to 259. Then you might use it as an entire meal.  Dust the top with freshly-grated nutmeg.

Ingredients for next week:  breakfast

One ‘pan muffin’ [see ..Not by Bread.. II-7-’18]
Bob’s Red Mill 10-grain cereal		Advice about Fasting while traveling.
1 Applegate chicken sausage [choose your own breakfast from archives]
Raspberries, fresh or frozen
Whatever you need for your hot beverageWhatever you need for your smoothie
Whatever you need for your smoothieWhatever you need for your hot beverage

dinner

Hardboiled eggs [3 for two people; 1.5 for one]Advice on coping with a dinner buffet while on the Fast diet
Onions garlic[choose your own dinner from archives]
Garbanzo beans
Tomatoes, fresh or 1 can diced [some will be left over]
Swiss cheese or Gruyere
Sparkling waterSparkling water

Floralia

~ 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.

The first day of May marks a ‘cross-quarter day‘, meaning a day halfway between the Spring Equinox and the Summer Solstice.  It is also the time of a Roman festival of Spring in honor of Flora, goddess of Spring. Flowers would be used to decorate everything and all of nature would join to celebrate the warmer weather.  Sounds good to me!  Wear green on May 1st, and eat foods made of vegetables from the abundant Earth.

Breton Bake:  291 calories      6.7 g fat     4.3 g fiber     13.7 g protein     43 g carbs   271.5 mg calcium   PB GF    Delicious. Filling. Different.  Artichokes are a flower, so appropriate for honoring the goddess of flowers.Breton baked Egg 1 two-oz egg                                                                                                                                                                2 Tbsp crushed tomatoes                                                                                                                                    2 Tbsp artichoke hearts, canned or frozen                                                                                                      ½ tsp or more  curry powder                                                                                                                              1 Tbsp fatfree ricotta                                                                                                                                              2 oz applesauce, unsweetened                                                                                                                    black-ish coffee or black tea, lemon in hot water                                                                                        5-6 oz fruit smoothie or natural cider

Chop the thawed artichoke hearts. Stir together the artichokes, tomatoes, curry, and ricotta. Whisk in the egg and pour into a ramekin which has been spritzed with non-stick spray. Bake at 350 degrees F. for 20 minutes. Meanwhile, brew your hot beverage; shake that smoothie; and portion the applesauce. Enjoy your breakfast in the spirit of Flora.

Felafel with Vegetable Salad:   205 calories    5.3 g fat      7.7 g fiber    9 g protein    26.5 g carbs 139 mg Calcium    PB GF    The felafel recipe is from Molly Katzen’s Moosewood Cookbook. Perfect for a warm spring day.  Even the food on the plate has a big smile.Felafel w: veg salad

6 falefel patties  [see recipe from March 1, 2017]  photo shows 5 patties, but you can use 6                                                                                                                                                      ½ cup diced fresh tomatoes                                                                                                                                  1/2 cup diced orange or yellow bell peppers                                                                                                       2 Tbsp red onion, chopped                                                                                                                                     1 Tbsp lemon juice

If frozen, warm the felafel. Combine the vegetables with the lemon juice.  Plate the felafel and the salad.   It’s that easy?!? Yes, it is.

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