recipes for intermittent fasting

Happy To Be Here

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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 has arrived and flower buds are opening, aren’t you happy? If you are, that’s a good thing because a cheerful outlook promotes good physical health.  If you are unhappy because of your weight or how you feel about your body, then the Fast Diet/5:2 diet/ Intermittent Fasting diet could be what you need.  Did you know that what you eat can affect the health of your brain? Read the attached article and as you do, note the similarities between the foods recommended for good brain health and those we eat on Fast Days.  Food for thought. http://www.miamiherald.com/news/nation-world/national/article127009359.html

Felafel Bake:      274 calories        6.6 g fat        3.1 g fiber       15.2 g protein      40 g carbs     198 mg Calcium     PB GF    Here we use 1 of the felafel patties which we prepared and froze earlier. Great time-saver! Amazing in eggs!Felafel Bake w: blueberries

1 two-oz egg                                                                                                                                                                       one felafel patty, thawed [see Lenten Fasting, 1 Mar 2017]                                                                            1 Tbsp tomato puree or crushed tomatoes                                                                                                      ¼ c blueberries                                                                                                                                                            blackish coffee, blackish tea, or lemon in hot water                                                                                   5-6 oz smoothie or natural apple cider

Spritz a ramekin with non-stick spray and set the toaster oven to 350 degrees F. Whisk together the felafel and the tomato until well blended. Whisk the egg into the felafel and turn into the ramekin. Bake about 15 minutes while you portion the berries and prepare the beverages. What a simple, delicious breakfast.

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   Another wonderful way to enjoy these best of bivalves.Mussels Marinara

One pound fresh mussels, shells rinsed and any of the black byssal fibers pulled off                                                                                                                 garlic + thyme + parsley                                                                                                                                         1/4 cup mussel broth                                                                                                                                             ½ cup marinara sauce                                                                                                                                                ½ tsp basil, dried or 1 tsp fresh                                                                                                                           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 at which point all the shells should be open. Take off the heat and drain, retaining 1/4-1/2 cup mussel liquid in the pan. Stir together the ¼ cup mussel broth and the marinara, along with the basil 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.

Green Eggs and Lamb

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

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

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

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

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

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

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

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

Ingredients for next week:                                                                                                           breakfast

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

dinner

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

 

Eimaischen

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How this Fasting Diet works: Eat these meals, and only these meals, tomorrow.  Read the blog on Wednesday to see what we’ll eat on Thursday.  The rest of the week, eat what you like, but sensibly. If you are like me, you will see results.    You may be interested to read what US News and World Report said about the Fast Diet: http://health.usnews.com/best-diet/fast-diet

Tomorrow in Luxembourg, they will celebrate the Feast of Emmaus or Éimaischen.  This involves a street fair with food and art and the air is loud with the sounds of “bird-calls.” For the Luxembourgers, this fair began centuries ago as a potters’ trade show on Easter Monday.  One of the best-loved items for sale are fist-sized, bird-shaped clay whistles which represent the Resurrection.  Tables are full of the colorful little birds and their sellers vie with each other to make the most melodious sounds. Our foods today evoke memories of a Spring day in lovely Luxembourg:  Easter ham and eggs for breakfast, and an international dish involving little fried fish which are popular there.

Holiday-After Breakfast:   282 calories      6.3 g fat       2.3 g fiber       16 g. protein        37.7 g carb 216.7 mg Calcium This is a simple breakfast for the day after a holiday, using a few left-overs from the dinner table or freezer.Easter Breakfast

1 two-oz egg, hardboiled                                                                                                                                          ¾ oz ham OR beef OR turkey OR one Applegate sausage                                                                                                      ¼ cup Yorkshire Pudding* batter with added herbs. HINT: If you made some before and you put some in the freezer, great. Add a pinch of thyme and a pinch of basil.   see ..Not by Bread.. from Feb. 7, ’18 for the recipe                                                                                                          2 oz pineapple OR ¼ cup mixed berries   +   pinch of chopped mint leaves                                       5-6 oz fruit smoothie or natural apple cider                                                                                         blackish coffee or tea or lemon in hot water

Pour pudding batter into two holes of a mini-muffin pan, bake at 400 for 13 minutes. Warm the meat or not. Mix the fruit with the mint. Plate the meat, Yorkshire Pudding, egg, and fruit. Brew your hot beverage, prepare your smoothie. Sit down and relax with your easy breakfast of left overs.

*The Yorkshire Pudd recipe is from the King Arthur Flour 200th Anniversary Cookbook. HINT: make the batter the night before to save time in the morning.

Meze Meal with Smelts:  297 calories 5.8 g fat 6 g fiber 21.5 g protein 22 g carb 174 mg Calcium PB GF ‘Meze’ is the Greek equivalent of Spanish Tapas. This meal features many small servings of common food items, which make it easy to prepare.  There are lots of good recipes in the book Meze by Rosemary Barron.  HINT: The photo shows enough for 2 portions, but the amounts given below are for ONE serving.Meze w: smelts for TWO

1/4 cup white beans                                                                                                                                                  ½ Tbsp capers                                                                                                                                                       1/2 oz marinated mushrooms                                                                                                                               2.5 oz tomato, cubed    OR cherry tomatoes cut in half                                                                                                                               generous pinch Greek oregano                                                                                                                      2 oz cleaned smelts, fins cut off, backbone removed, cut in half along the backbone                                                                                         1 oz mozzerella cheese [or use feta, same amount]                                                                                        1 ½ oz lemon-marinated carrots                                                                                                          marinade: 1 tsp olive oil + 1 tsp lemon juice + pinch of granulated garlic + pinch oregano

Attend to the smelts by cooking them in a non-stick or well-seasoned frying pan spritzed with non-stick spray.  ‘Fry’ until crispy.  Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano. Slice the carrots into small logs or coins and cook until tender. Drain and combine with the marinade in a small jar with a lid. Shake well, remove the lid and let the carrots cool in the marinade.  Drain the marinade from the jar and pour it over the smelts. Plate the ingredients to please the eye.

 

Passover Fasting

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Fasting has been a religious practice for millennia. One of the oldest, best-recorded Fasts is that of Passover.  Marking the seven days of plagues rained down on the Empire of Egypt by Moses, the Fast was in preparation for the Israelites’ imminent escape from Egypt to get to their Promised Land. In honor of the Passover Fast, some menu suggestions for today.

Leek & Smoked Salmon ScrOmelette: 290 calories   9 g fat   1.7 g fiber    15.6 g protein   34 g carbs     226.4 mg Calcium    PB GF      This classic flavor combination makes for a superb breakfast.Leek & Smoked Salmon ScrOmelette

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.                                                                                                    ½ oz smoked salmon                                                                                                                                               ½ oz leeks, sliced thinly                                                                                                                                       dill + salt + pepper to taste                                                                                                                                    1 tsp light sour cream [optional]                                                                                                                       1.5 oz strawberries                                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                             5-6 oz green or fruit smoothie

Spritz a hot saute pan with non-stick spray, add a tablespoon of water, and stir in the leeks.  When they have softened, add the salmon to warm it. Whisk the eggs with the seasonings and sour cream. Pour into the pan and scramble to your taste or prepare as an omelette. Pour the beverages and dish the applesauce. Meals like this make Fasting easy.

Seder  Salad     261 calories    14.8 g fat     2.8 g fiber     20.8 g protein    26 g carbs      85 mg Calcium      GF    All the elements of a Seder meal in one bowl.  Especially easy if a previous dinner involved a leg of lamb. Save a few slices to make this salad. This meal is great for sharing with a guest: doubles well.Seder Salad

1 cup salad greens                                                                                                                                                  1 Tbsp fresh parsley                                                                                                                                                3 Tbsp celery, diced                                                                                                                                                   1.5 oz apple, cubed                                                                                                                                                       2 oz cooked lamb, from the leg or other lean cut                                                                                         4 walnut halves                                                                                                                                                        1 hardboiled egg                                                                                                                                                     1.5 tsp horseradish dressing**                                                                                                                   Sprinkle of Strawberry slices

Chop the walnut into large pieces and toast in a dry skillet until fragrant. Cut egg into wedges; slice the lamb and celery; cube the apples. Toss the greens, celery, apples, and parsley with the dressing and arrange other ingredients to suit the eye.

**horseradish dressing:                                                                                                                                        1 Tbsp mayonnaise made with olive oil                                                                                                           1 and ½ tsp prepared [purchased in a jar] horseradish                                                                                 1 Tbsp buttermilk                                                 1 and ½ tsp lemon juice                                              Whisk all ingredients together. Save unused portion for some other salad

Ingredients for next week:          breakfast, serving for one person

1 two-oz egg, hardboiled 1.5 two-oz eggs
Roast ham Lots of chives or scallion
Mixed fruit : strawberries & blueberries Roast ham
Mini herb popovers: 1 egg, 1 cup flour, ½ c skim milk
1 oz Granny Smith apple or mixed fruit
Whatever you need for your hot beverage Whatever you need for your smoothie
Whatever you need for your smoothie Whatever you need for your hot beverage

dinner, for one-person serving

4 oz smelts, 1 cup chopped roast lamb Lamb gravy
Roasted red pepper mozzerella ½ cup mashed potatoes
Tomato whole green beans ½ cup mashed cauliflower
Marinated mushrooms garbanzos onions
Black olives Salad greens
Sparkling water Sparkling water

Grateful

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How this Fasting Diet works: Eat these meals, and only these meals, tomorrow.  Read the blog on Wednesday to see what we’ll eat on Thursday.  The rest of the week, eat what you like, but sensibly. If you are like me, you will see results.

Tomorrow will be the birthday of a fine man who was my cousin’s ancestor. Not mine, but I would be proud to be his descendant.  He was a true embodiment of the American Dream. Coming to America from Scotland with his wife and 6 children in 1849, he eventually built a tanning empire in upstate New York.  A model citizen, he was devoted to his wife and said that he ‘owed far more of his success to her than to any one: that in every important transaction, he consulted her, not only as an equal but as his superior.’ As an employer, a community-member, and a family man he seems to be one of those exemplary beacons for us all.  The Thanksgiving-inspired breakfast expresses my gratitude for his example.  The dinner is a Scottish meal which our family has enjoyed for years.  The dinner is a fine meatless dish, which goes with this article about the value of vegetables and fruit: https://www.yahoo.com/news/fruits-vegetables-linked-weight-loss-233030742.html

Turkey/Stuffing Bake: 279 calories  6 g fat        2.5 g fiber      15.6 g protein    38.7 g carbs  217.5 mg Calcium   GF- if using GF bread      Another in the dinner-for-breakfast series.Turkey-Stuffing Bake1 two-oz egg                                                                                                                                                             ½ oz turkey breast, cooked or uncooked, diced                                                                                                                                                   ¼ slice of 70-calorie whole-grain bread [¼ oz], diced                                                                                       1 Tbsp onions, diced                                                                                                                                             1 Tbsp celery, diced                                                                                                                                  rosemary + thyme + sage + salt + pepper                                                                                                       ½ tsp olive oil                                                                                                                                                            1 oz pear                                                                                                                                                                    5-6 oz fruit smoothie or green smoothie or natural apple cider                                                         nearly-black coffee or tea or lemon in hot water.

In a saute pan, cook the onions, seasonings, celery, and turkey [if it is raw] in a little water and a ½ tsp olive oil until vegetables are softened. Spritz a ramekin with non-stick spray [NB: this was prepared for 2 servings and was baked in an oval 5×7″ pan] and pour in the turkey mixture. Whisk the egg thoroughly and pour into the ramekin. Bake at 350 until puffed and starting to brown, about 15 minutes. Meanwhile, slice the pear and prepare the beverages. Be thankful for the start of another good day.

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.Rumbledeethumps w: salad

¼ pound potato                                                                                                                                                        3 Tbsp skimmed milk                                                                                                                                           1.5 tsp butter                                                                                                                                                                ¼ tsp ground mace                                                                                                                                                         2 egg whites                                                                                                                                                            ¼ pound cauliflower, cut into small florets                                                                                                   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 until tender 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. Scottish comfort food.

 

 

Ready for Summer?

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

Yeah, I know:  we are only two weeks into Spring, is it really time to think about Summer?  Yup, you bet. Think about the clothes you will be wearing. And how you want to look while wearing them.  Now think about what you’ve been eating lately…  Is there a disconnect between your wishes for a Healthier You and what you are doing about it?  Have you ever calculated your BMI? That can be an eye-opener. Do you know how many calories to eat daily if you want to get to your Target Weight? This link will help you: https://thefastdiet.co.uk/how-many-calories-on-a-non-fast-day/ Time to get started!  Today’s meals are full of summer ingredients and flavors. Get on board with Fasting.  This article will give you some more tips about getting ready for warmer weather: http://www.today.com/health/slim-down-summer-3-tips-long-term-weight-loss-success-t89401

Mediterranean Bake: 138 calories 2 g fat 1.4 g fiber 10.4 g protein 8.4 g carbs [7.5 g Complex] 55 mg Calcium PB GF Oh! Those sunny flavors!

Mediterranean Bake

one 2-oz egg                                                                                                                                                                 3 Tbsp Mediterranean Vegetables  see  SIDEKICKS II Oct 4, 2017 for the recipe                                         1 Tbsp chèvre cheese                                                                                                                                            salt  +  pepper  +  large pinch of herbes de Province                                                                                     2 oz applesauce/apple/melon                                                                                                                             Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Set the toaster oven at at 350 degrees F. Spritz a ramekin with oil or non-stick spray [this was baked for two servings in a 5×7″ oven-proof dish] and spoon in the Med. Veg. Pop the ramekin in the warming toaster oven for 30 seconds to warm the vegetables. Whisk the egg with the cheese and seasonings. Pour in the egg mixture over the vegetables and bake in the toaster oven for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie; plate the fruit. A fine way to anticipate the joys of Summer.                                                                                                                                     

Pomelo/Grapefruit-Shrimp Salad:   255 cal    6.3 g fat   3.7 g fiber    22.3 g protein     28 g carbs 93.5 mg Calcium     PB GF     The pomelos were ripe in our son and daughter-in-law’s garden, so I used some to make this meal. The recipe is from Hot Sour Salty Sweet by Jeffrey Alford and Naomi Duguid. If you can’t find pomelos, use grapefruit instead. I’ll be perfectly honest: although I enjoyed this meal and found it to be delicious, my chief taster thought it was bitter. Some people are more sensitive to certain tastes than others. Next time, I’ll use grapefruit.

pomelo-shrimp salad w: chips + romaine

1 Tbsp fish sauce                                                                                                                                                   1.5 Tbsp lime juice                                                                                                                                               1.5 tsp brown sugar                                                                                                                                                      1 cup grapefruit or pomelo segments                                                                                                                    1 Tbsp unsweetened coconut                                                                                                                                1/4 oz dry roasted peanuts                                                                                                                                    2 tsp chopped shallot                                                                                                                                                  1/2 cup fresh mint                                                                                                                                                  1/4 tsp Thai chile sauce  or Sriracha                                                                                                                    3 oz shrimp, cleaned — I used tiny cold water shrimp. If you use larger shrimp, cut them into smaller pieces.                                                                                                                                                1 large leaf romaine lettuce                                                                                                                             some chopped scallion

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

A Round Tuit

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One of the joke gifts you find in any ‘Olde Yankee Country Store’ is a round piece of wood the size of a silver dollar. On it are printed the words, “A Round Tuit.”  And the product description touts, “Think of all the things you’ve put off doing until you got around to it. Now they’ll get done!”  Have you been putting off starting on a new, healthier eating plan?  Now is the time! Today’s foods are round, so you can finally get around to it.

Rounds:   273 calories    4.4 g fat     1.7 g fiber     12 g protein      39.4 g carbs       210 mg Calcium  GF – if using GF bread     HINT: If you prepare the ham patty** the day [or more] before, you save time in the morning.Rounds w: egg

1 ham patty  **                                                                                                                                                                1 two-oz egg, poached OR fried                                                                                                                                           2 oz sliced apple, such as Granny Smith                                                                                                 blackish coffee or blackish tea or lemon in hot water                                                                                      5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

** Ham patty:      1.5 oz lean ham, minced                       ¼ cup low-fat cottage cheese, drained    1 egg white [1.5 Tbsp]              ¾ oz whole-grain 70-calorie bread      sage, salt, pepper

Combine and let sit for about 30 minutes to moisten all ingredients. Portion out using a 2 Tbsp coffee measure. Makes 5 patties.   Cook in a medium-hot pan spritzed with oil until firm. Freeze or store in ‘fridge, if using soon.

Poach or fry the egg and warm the ham patty in the microwave.  Slice the apple into rounds, rather than wedges. Arrange everything on the plate, heat your hot beverage, shake your smoothie. Shazam – breakfast in no time.

Lamb Patty with Swedish Cucumber Salad:     299 calories      17 g fat       0.5 g fiber      20.8 g protein     12.6 g carbs      68 mg Calcium    GF         The inspiration for this meal is from Craig Claibourne’s International Cookbook, long a family favorite.Lamb w: Swedish cucumber salad

one 4-oz lamb patty, available at markets or make your own using 90% lean lamb                                                                                                                                                                                   1.5 tsp sugar                                                                                                                                                                1 oz white wine vinegar                                                                                                                                       1/2 tsp cold water                                                                                                                                                 salt + freshly ground pepper  +   1/4 tsp dill                                                                                                            1 cup sliced cucumbers

Combine the sugar, vinegar, water, salt, pepper and dill  in a 3-cup container. Slice the cucumbers, spread them out on towels and pat dry. Stir the cukes into the liquid, wetting all the slices. Chill for at least one hour.  Cook the lamb patty by grilling or baking or pan-frying in a non-stick pan. Season to taste.  Plate the lamb with the cucumber salad for an all-around treat.

Ingredients for next week’s menus:                                                                                                 breakfast for one portion-

1 two-oz egg 1 oz smoked trout or mackerel gravlax
3 Tbsp Mediterranean Vegetables: eggplant, tomatoes, zucchini, garlic, chick peas ¼ cup blueberries
Chevre cheese, 1 Tbsp 2 oz Granny Smith apple
Herbes de Province
melon
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 for one portion:

Fish sauce + lime juice + Thai hot chile sauce 2 cups of Mediterranean Vegetables
Brown sugar + 1 Tbsp unsweeteed coconut 1 oz mozzerella cheese
1 cup grapefruit segments ¼ cup brown rice, cooked
Dry-roasted peanuts
Shallot + scallion + mint leaves
3 oz shrimp, any size
1 large leaf of Romaine lettuce or Boston Sparkling water
Sparkling water

Country Tastes

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

Many a diner and small restaurant has lured customers with promises of ‘country cooking.’  Many cookbooks have been written about the way people cook in the countryside of France, England, Germany…..you get the point.  For my taste, give me good tasting food made from fresh country products.  And we can enjoy it on a Fast Day, too.  Clean your plate.

Hash and eggs is a classic diner item.  But our’s is healthy and delicious with black beans and sweet potato.    From Joanne Harris’ cookbook of the French countryside, comes a recipe from the ocean and the fields. Yum! Read more about why we should do intermittent fasting in this article:  http://news.yahoo.com/does-intermittent-fasting-benefits-science-suggests-yes-173453757.html

Sweet Potato Black Bean Hash: 284 calories   5.6 g fat     7.6 g fiber      43.3 g carbs     278.3 mg Calcium      PB GF     Long-time friend and fellow bell ringer Jane Winslow inspired this recipe. She’s right: it is very good.Sweet Potato:Black Bean Bake

½ c. diced sweet potatoes [You could substitute ½ cup of diced winter squash, which lowers the calories, protein, and carbs]                                                                                              2 Tbsp yellow onion, diced                                                                                                                                ¼ red pepper, sliced                                                                                                                                              salt & pepper + ¾ tsp paprika + ¼ tsp cumin                                                                                                ½ cup spinach roughly chopped                                                                                                                         3 oz black beans = ½ c.                                                                                                                                           one 2-oz egg                                                                                                                         blackish coffee or blackish tea or lemon in hot water                                                   NB: no smoothie today

Spritz olive oil in a small cast iron pan on medium heat. Add sweet potatoes, onion, red pepper, seasonings, and a little water. Cook on medium-low for 10 minutes, occasionally stirring. Add spinach and 2 more Tbsp water, and cook for an additional five minutes. Lastly, add the black beans and stir until all ingredients are well-blended. HINT: prep this far the night before. Heat before topping with a poached or fried egg.

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

Two 2-oz mackeral fillets to total 4 oz per serving                                                                                       salt & pepper                                                                                                                                                             2 tsp grainy mustard, like ‘country Dijon’                                                                                            oregano                                                                                                                                                                     ¾ of an ounce of sliced leeks                                                                                                                            ground coriander                                                                                                                                                                                            3 oz tomatoes, sliced OR sliced cucumbers and cherry tomatoes

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

The Hounds of Spring

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“When the hounds of spring are on winter’s traces…” wrote Swiburne and around mid-March my mother in Pennsylvania would quote it as spring began to make itself known. But here in New Hampshire, the winter often bites back at those pursuing hounds and reasserts itself. No matter what weather you are having, we will soldier on with our healthy eating:  the hounds of health are on bad-habit’s traces.

Foo Yung ScrOmelette: 283 calories 8 g fat 2.5 g fiber 18 g protein 38 g carbs 241.4 mg Calcium PB GF Here we take the Cantonese classic and prepare it for breakfast. Filling and nutritious.Fu Yung 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.                                                                               2 Tbsp crab meat, canned or frozen or fresh                                                                                               3/4 tsp soy sauce                                                                                                                                                    ¼ c mung bean sprouts                                                                                                                                           ¼ oz mushrooms                                                                                                                                                            green parts of one scallion, sliced                                                                                                                     ¼ tsp ground ginger  +  splash of hot sauce                                                                                                          1 oz  applesauce or pear                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                               5-6 oz fruit smoothie or green smoothie

The night before, combine the crab, soy, sprouts, mushrooms, ginger and hot sauce in a small bowl. Next morning, spritz a non-stick saute pan with oil or non-stick spray and briefly cook the crab mixture to heat it thoroughly. Whisk the eggs with salt and pepper and pour into the pan, scrambling to incorporate the crab mixture. Cook to your favorite degree of doneness. [Alternately, cook like pancakes:  put half of the egg in the pan, then distribute half of the crab mixture on top.  When done on the bottom, turn to cook the top.  Repeat with other half of ingredents.]   Dish up the fruit, brew your hot beverage, and prep the smoothie. And your fortune cookie says: “You will lose weight.”

Burger Bun Dinner: 280 calories This makes it possible to have a hamburger in a bun and still be Fasting! Think Summer!                              SORRY, NO PHOTO

one 4-oz bison burger                                                                                                                                           ½ oz mushrooms                                                                                                                                                     1 tsp curried catsup one Martin’s whole wheat slider bun [90 calories]                                            side veg to equal 50 calories: 2 oz boiled or baked beets = 24 calories                                                        2 oz carrots = 23 calories                                                                                                                                             1/8 cup pickled beets = 19 calories                                                                                                                       2 oz broccoli =20 calories                                                                                                                                           2 oz green beans = 18 calories                                                                                                                              1 oz peas = 22 calories

In a cast iron or other heavy, non-stick skillet, put a healthy sprinkle of Kosher salt. Heat the pan over medium-low burner and add the bison burger. Cook 3-5 mins on one side, then the other. Slow cooking is the key to tenderness. When red juices no longer come out, it is done. Remove burger from pan and add the mushrooms to cook briefly.  Center the burger on the slider bun, top with mushrooms and catsup. Plate with sides.

Ingredients for next week’s menus:  for single portion servings                                       breakfast:

1 two-oz egg 1 two-oz egg
sweet potato or winter squash I ham patty [see recipe from “Pork & Poultry” Jan 18, 2017] ham, Egg white, low-calorie whole-grain bread, cottage cheese
red bell pepper            spinach NB: if you made the ham patties in January, you are in luck
black beans, canned
salt, pepper, paprika,  cumin 2 oz sliced apple
onion
no smoothie today Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

dinner:

Two 2-oz mackerel fillets 4-oz lamb patty
tomatoes 1 cup sliced cucumbers
leeks White wine vinegar
Dijon or other grainy mustard Dill, fresh or dried
Ground coriander + dried oregano  1.5 tsp sugar
Sparkling water
Sparkling water

 

 

Think Spring!

~ me ~ Leave a comment

Tomorrow will be the Vernal Equinox, the start of Spring in the Northern Hemisphere.  Already we have sap dripping from the maple trees and the smelts will be running in the coastal rivers. Look into your crystal ball and see yourself in warm weather clothes.  Keep Fasting to make your Springtime You a healthier person.   For inspiration, read this: http://www.cheatsheet.com/health-fitness/fasting-the-secret-to-losing-weight.html/?a=viewall

Salsa Chicken Bake:      287 calories        5.6 g fat         2.3 g fiber        17 g protein        34 g carbs 221 mg Calcium     GF   Salsa for breakfast? Porque no?  Do you see the happy face in the photo? Smile!salsa-chicken-bake-w-s-bs

1 two-oz egg                                                                                                                                                              1 Tbsp low-fat cottage cheese, drained if too watery                                                                                                                             1 Tbsp tomato salsa, slightly drained if too watery                                                                                                dash of salsa verde                                                                                                                                                  ½ oz chicken breast meat [from a roast, perhaps]                                                                                               oregano [Mexican if you have it]                                                                                                                       2 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 in 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.

Smelts, pan-fried:     276 calories      8.8 g fat      4 g fiber      33.3 g protein      14.2 g carb     120.6 mg Calcium    PB GF — if using GF bread      When Spring is near, the smelts swim up the rivers and into my frying pan!pan-fried-fish-w-broc-beets5 oz smelts, cleaned & boned                                                                                                                              1 egg white                                                                                                                                                                ½ slice 70-cal whole-grain bread, ground to crumbs                                                                                            salt, pepper, thyme                                                                                                                                                   1 tsp olive oil                                                                                                                                                                                a dab of  catsup or relish                                                                                                                                   your choice of sides to total 45-50 calories: 2 oz cooked beets   = 24 calories                                                                     ¼ cup pickled beets      = 37 calories                                                                                                                                          2 oz broccoli      = 20 calories                                                                                                                                                         2 oz snow peas       =24 calories                                                                                                                                                      2 oz green beans     =18 calories

Trim tails and fins from the fish and remove the backbones. Whisk the egg white until frothy. Mix the seasonings with the bread crumbs. Dip the fish in the egg whites, then in the bread crumbs. ‘Pan fry’ in oil in a non-stick skillet until lightly browned and cooked through. Prepare your vegetables and season to taste. Plate it all and enjoy the bounty of Spring. Looks and tastes like a lot of calories, but it isn’t.