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.

When my sister and I were children at the table, and my mother would ask, “Would you like some more to eat?”, there were two answers which were not allowed. “I’m full” and “I’m stuffed.” It had to do with the inelegance of the phrasing. [The polite response was, “No, thank you.”]  Heck with that — today we will talk about meals that are ‘stuffed’ and will fill you up on a Fast Day.

Clam-Stuffed Mushrooms:   205 calories   6.4 g fat   4.3 g fiber  18.4 g protein   20.2 g carbs   98 mg Calcium    PB- if you don’t mindClam-Stuffed Mushrooms the meatballs in the stuffing  GF- if using GF bread  So we had these small portobello mushrooms in the ‘fridge, and I thought “Stuff them!” and they were good! And very filling, despite the LOW calorie count.                                                                3.5 oz mushroom caps [four 2-3” mushrooms]                                                                                      ½ cup clam stuffing [see SPICY May 23, 2018]                                                                                2 oz tomatoes                                                                                                                                                  ½ oz SnapPea Crisps                                       Poach the mushrooms briefly [2 minutes] in boiling water to cover. Using a paring knife, dig out any stem in the cap to create more of a cavity for the filling. Chop the stems and add to the clam stuffing. I used a large cookie-scoop to distrubute the stuffing into the caps. Bake at 400° F. for 15-20 minutes. Plate with the cool tomatoes and the crunchy Crisps. Easy to prepare, a treat to eat.

Cucumber Boats with Salmon: 258 calories 12.4 g fat 3.2 g fiber 20.4 g protein 19 g Cucumber Boat w: salmon and 3-bean saladcarbs 162 mg Calcium PB GF  So easy for the summer or anytime.                                     2-¾ oz cooked salmon                                                                                                                    one 3.5 oz cucumber, of which you will use half to serve one                                                                1/2 Tbsp watercress sauce [see Sidekicks II, posted 4 Oct, 2017]                                                  1 tsp Dijon mustard                                                                                                                           1/8 oz leek [2 Tbsp]                                                                                                                                               ½ cup 4-bean salad [see Sidekicks I, posted 17 Sept, 2017]                                             Slice the leek and blanch in a little water in the microwave. In a bowl break up the salmon and combine with the sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out most of the seeds with a melon-baller. Discard the seeds.  Mound the salmon into the cucumber boats and plate with the 4-bean salad.

Ham-Stuffed Fish: 260 calories  3.5 g fat   23 g protein  16 g carbs  139 mg Calcium  PB GF – if using GF bread  Another recipe of unknown origin. Glad I saved it.                                4 oz tilapia or perch                                                                                                                           1 oz sliced ham from the deli                                                                                                          1/2 tsp soy sauce + ½ tsp sherry + 1 egg white                                                                              ½ piece of whole-grain 70-calorie bread                                                                                               1 Tbsp finely-chopped walnuts                                                                                                              1-2 oz carrots, julienned or sliced as coins                                                                                                 1 scallion                                                                                                                                         Slice the fish so that it is in 2 pieces of equal length and thickness. Crumble the bread into the finest crumbs and blend thoroughly with walnuts. Whip the egg white until it is very frothy. Blend in the soy sauce and sherry. Make a ‘sandwich’ of the ham slice between the two pieces of fish. Dip in the egg mixture to coat, then dip in the bread/walnuts. Cook in a heavy non-stick pan, sprayed with non-stick spray, until fish is cooked – about 5 minutes per side. Cook the carrots. Plate the fish and carrots and sprinkle with sliced scallion.

Summer Greens

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Momday, 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.

I hope you have access to lots of fresh herbs and greens and vegetables this summer.  So nice to incorporate them into delicious meals. But a Fasting Lifestyle isn’t about eating ‘rabbit food,’ as some people might think when dreading the thought of dieting. There are many good things to eat without a steady diet of salads.  Dinner is based on salad — but what about all the delicious things on those greens? Wonderful!

Green Eggs & Ham   295 calories   8.8 fat   15.9 pro     25.1 carb                 GF        PBgreen eggs & ham w: apple

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 1/2 oz apple or ½ cup berries NB: Northern fruits are more healthy than tropicals. Andrew Weil said so.                                                                                                                            blackish coffee or blackish tea or lemon with hot water                                                                     5-6 oz green smoothie or 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 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!”

Shepherds’ Salad        275 cal      15 g. fat      13.2 g protein          23.6 g carbs GFshepherd's salad

This delightful meal is from Lynne Rosetto Kaspar’s The Italian Country Table. I have included a version of the original cooked salad dressing, but you may use a simple herbed vinaigrette made with 1 tsp oil and ½ tsp red wine vinegar.

½ oz salami                                                                                                                                                       ½ c white beans                                                                                                                                              2.5 cups [3 oz] lettuce                                                                                                                                             1 oz mozzerella                                                                                                                                                    1 radish, thinly sliced                                                                                                                                      2” celery, thinly sliced on diagonal                                                                                                              2 cherry tomatoes or 2 large chunks of tomato                                                                                      2 tsp of boiled dressing

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

Prep your toppings: slice the salami rounds into matchsticks; shred the lettuce; cut the cheese into strips about 1/4” square; slice the radish and celery. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Place the tomatoes on top. Hearty and delicious.