weight loss

Canada Day

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Let’s celebrate another holiday with Fast Lifestyle food. Canada Day is the independence day of our neighbors to the North so we will think of maple leaves, maple syrup, and the wide open plains of Alberta. We will also think of calorie restriction and healthy living to stay on track with our FAST Lifestyle.

National Holiday French Toast                                                                                          PB  Canada Day BfastHINT: This recipe makes 4 [four] slices of French Toast. Prepare all 4, but put the other 2 in a bag in the freezer for a really fast breakfast later.                                           4 slices 70-cal whole grain bread    [you will eat two today]                                                                                   one 2-oz egg                                                                                                                                                    2 Tbsp fat-free milk [use Almond milk for a plant-based meal]                                                        2 oz strawberries, fresh or unsweetened frozen                                                                                     1 and 1/2 tsp maple syrup                                                                                                                               one 60-cal sausage [I like Al Fresco brand sage breakfast links or use a meatless sausage]                      nearly black coffee or tea or lemon in hot water                                                                           green or fruit smoothie or natural apple cider

THE NIGHT BEFORE: Whisk the egg and milk together. Cut the pieces of bread into shapes like maple leaves or use a cookie cutter. [This step is important for the calorie count to come out right, so don’t skip it even if it seems to much like ‘crafty food.’] Put the bread into a pan with a rim which is just big enough for the 4 bread pieces. Pour the egg/milk mixture over the bread, making sure it is all wetted. Let stand OVERNIGHT. Also combine the strawberries and syrup. The next morning, cook the batter-soaked bread in a hot non-stick pan with a spritz of non-stick spray. Cook until browned on both sides. Cook the sausage, too. Mash the berries a bit and smear them onto the plated toast. Enjoy with the sausage, hot beverage of choice, and green smoothie. Whistle a few bars of “Oh, Canada” while you eat.

Bison Burger [beans/ beets] 293 calories                                                                                      GF                                                                                     There used to be a bison reserve in our favorite Canada place, PEI.  The beasts were a gift from Alberta.  The mushrooms we pick from our lawn and the beets, a gift from PEI friends, were pickled while on vacation.  Fitting foods for Canada Day.

one 4-oz bison patty [not beef. Venison is a good substitute if you have it]                          1 oz sliced mushrooms                                                                                                              1.5 tsp of curried catsup                                                                                                           ½ cup green beans                                                                                                                   2 oz pickled beets

Sprinkle a small, hot skillet with Kosher salt.  Cook one 4 oz bison burger  on one side for about 3 minutes. Flip it and cook until done as well as you’d like.  Put on a plate to stay warm. Sides: Add some water to the pan and stir/ cook the mushrooms until soft.  Meanwhile cook the green beans until soft.  To serve, put the ketchup on the burger, top with mushrooms. Arrange those colorful sides on the plate and get ready for some good eating.  I enjoy sparkling water with Fast dinners. [On Slow days, I enjoy wine.]

bison burger, curried catsup, mushrooms, green beans, beets
bison burger, curried catsup, mushrooms, green beans, beets

Simple & Yummy

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We follow the Fast Lifestyle because we want all the health benefits: lower weight, lower cholesterol, lower blood pressure, less risk of certain cancers, AND because we can do all that with food that is simple and yummy. Its like having your cake…. but no, we don’t eat cake on a Fast Day.  Yes, we are still on the Plant-Based diet and an egg once in a while is OK.

Tostada                                                                                                                               Gluten Free                                 TostadaRemember the Chili non Carne from Monday? Hope you have some left over for this breakfast!

one 6” corn tortilla    [I always keep Ole brand ready in the freezer.]                                                                                                                              one 2-oz egg 2 Tbsp chili non carne                                                                                                          2 tsp Monterey Jack or Cheddar cheese, grated                                                                                  hot beverage of your choice – hold the cream and sugar                                                                    green smoothie or fruit smoothie

Heat the toaster oven to 350. Put the chili in a custard cup and put it into the oven to heat briefly. Warm a dry cast iron skillet over med-high heat. Warm the tortilla in the pan on both sides until it is warm and pliable and starting to brown. Remove the tortilla and keep warm in a dish towel. Spritz the skillet with non-stick spray and fry the egg until it is done as you like it. Remove the egg. Spread the chili on the tortilla and return the tortilla to the skillet. Put the egg on the chili and sprinkle with the cheese. Put the pan into the hot oven until the cheese melts. Brew your beverage, pour the smoothie and wake up your mouth.

Asparagus Soup         242 calories        10.7 fat                16.8 protein                        33 carb

asparagus soupThis fabulous soup is from Salute to Healthy Cooking and we made a batch last April 1.  Enjoy it today for a wonderful dinner.  Despite its rich taste, it is very low in calories and fat. HINT: the recipe makes enough for 6 servings. Freezes very well for easy meals later. I serve it here with Finn Crisp crackers covered with melted cheese. If you want to eliminate them, go ahead.

1 and 1/2 pound asparagus                                                                                                                           ½ c onion, roughly chopped                                                                                                                        1 cup potato in 1 “ dice                                                                                                                                    5 cups chicken stock                                                                                                                                        4 oz raw chicken breast cut into 4 pieces                                                                                                                     salt & pepper                                                                                                                                                        1 ½ tps Boursin cheese/serving                                                                                                                   4 pieces of Finn Crisp crackers/serving                                                                                                         1 ½ oz Swiss cheese [1 deli slice]/ serving

Snap off the woody ends of the asparagus and cut spears roughly in half. Pour the chicken stock into a sauce pan. Add the onion and asparagus. Place the chicken on top of the vegetables so that it will steam/poach while the asparagus is cooking. Bring the liquid to a simmer and put on a lid. Remove the chicken when it is cooked and put it in the blender. When the vegetables are cooked, remove them and put in the blender. Cook the potato in the pot and cook until soft. Pour the stock and the potatoes into the blender with evrything else. Blend until smooth. Return to the pan and season to taste. Cool and divide into 3 portions [or 6 portions if you are serving one] for the freezer.

To serve, thaw the soup and warm it gently. Adjust seasonings. Cut the slice of cheese into 4 strips, 4” x 2”, and put a portion on each cracker. Warm in the oven until cheese melts. Delicious taste of Spring.

Not Just for kids any more.

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As you reach for the new body-image you hope to have, you will feel better: more energy; fewer knee and hip pains; dare we say ‘younger’.  In honor of the new you that is waiting for you a few  pounds from now, let’s eat like children.  Egg-toast is an old favorite nursery food from England. Here we have combined it with the French-inspired mushroom-toast for a really terrific breakfast.  And Pizza for dinner…  Need I say more?

Egg-Mushroom Toast 290 calories        This is yummy. The eggs are creamy and the mushrooms lend a mysterious layer of flavor. I like this better than poached eggs. mushroom-egg toast w: apples & gr smoo1 piece 35-cal bread OR 1/2 piece 70-cal bread                                                                                   one 2-oz egg                                                                                                                                                         1 oz mushrooms, chopped                                                                                                                              1 Tbsp chives, chopped                                                                                                                                    1 ½ oz of apple                                                                                                                                        blackish coffee, blackish tea, or lemon in hot water                                                                            5-6 oz smoothie or natural apple cider Toast the bread. Spritz the non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, salt, and pepper in with the egg and beat it up. Scramble lightly with the mushrooms, keeping the eggs moist. Turn out over the toast and plate the fruit. Sip your beverages and have a good day.

Pizza with Vegetable Topping:               Another winner from the Fast Diet book. The pizza shells are either whole grain wraps or corn tortillas. BE CAREFUL about the calorie and fat content when shopping! I get Herdez 8″ whole wheat fajita style tortillas. Each has 170 cal and 5 gm protein. Each person gets ONE of these pizzas. OR you could get Ole brand 6″ corn tortillas. Each of those has 65 cal and each person gets THREE AND a HALF pizzas. Pizza 1 whole wheat/grain tortilla at 170-cal [per person]                                                                             1-2 Tbsp tomato puree, not paste HINT: buy a can of puree and freeze in small portions 1 oz mozzerella, grated                                                                                                                  ½ oz mushrooms, chopped or sliced                                                                                                            1 ½ oz red pepper, cooked and chopped                                                                                                     1 oz spinach, steamed, squeezed and chopped                                                                                    1 Tbsp red onion, chopped Set the oven at 400º. Place the tortilla on an ungreased baking sheet.  Put dollops of tomato purée on each tortilla and spread it around. Toss together mozzarella, mushrooms, red pepper, spinach, and onion. HINT: Sometimes I cook and chop all the veg and put them in a bag in the freezer to save time on a FAST day. Divide the mixture among the tortillas and bake for 5-10 mins.

Iconoclastic

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An ‘iconoclast’ smashes the icons.  Which is to say, defies the conventions of society.  Today we will be iconoclastic by leaving some cherished foodstuffs out of a Proper English Breakfast and preparing quiche without a crust.

Improper English 265 cal. 4.3 g. fat 17.2 g. protein 47.5 g. carb

A “proper English” is the full Victorian breakfast, serving every conceivable food you can imagine. This version leaves out the eggs and kippers [how improper!], but keeps the protein-rich baked beans along with the rest of the usual stand-bys.

Improper English¼ cup baked beans canned                                                                                                                        one 50-60 calorie sausage                                                                                                                        ½ piece of 70-cal toast                                                                                                                               half of a 2.5” diameter tomato                                                                                                                        1 oz mushrooms                                                                                                                                                a few grapes                                                                                                                                                      5-6 oz fruit smoothie or unpasturized apple cider                                                                           blackish coffee or tea or lemon in hot water

Cut the tomato around its equator and put one half away for later. Salt the tomato and put under the broiler until it softens. Cook the sausage and mushrooms in the same pan to heat through. Heat the beans – perhaps in e microwave. Toast the bread and brew the hot beverage. Pour the smoothie and plate everything. Cheerio!

Quiche:               291 cal                   17.7 g. fat                 24.7 g. protein              11.8 g. carb    GLUTEN FREE

I suggest serving this meal on a day when you have eaten one egg or none for breakfast. Eggs are good for us, but you don’t want to over-d0 it with any ingredient.

quiche w: tomatoone and a half 2-0z eggs HINT: Here is a way to use the eggs left over from last Thursday’s omelette.                                                                                                                                      2 oz skimmed milk                                                                                                                                          2 oz swiss cheese, grated   [1/4 cup]                                                                                                                           1.5 Tbsp Parmesan cheese, grated                                                                                                                3/4 oz asparagus cut in 1/2” pieces                                                                                                              1 oz brocoli, coarsely chopped                                                                                                                       1/2 Tbsp onion, chopped                                                                                                                               3 oz tomato, sliced into 3 slices                                                                                                           herbs [thyme, basil, rosemary, whatever], salt, pepper

Steam the vegetables to cook until tender. Set the oven at 400. Lightly oil 3 wells of a standard muffin pan. Put water [1/2”] in the empty wells. Or use a mini-muffin pan and plan to use about 6 of the wells. HINT: do not think to use fewer wells to create larger quiches — they puff up a bit while cooking.   Grate the cheese and toss lightly to combine. Beat the eggs and milk together and add the seasonings. Feel free to use lots of basil and thyme! Spoon equal portions of the vegetables into the prepared pans. Then top with cheese mixture. Pour the egg mixture over the veg and cheese. Bake until puffed and golden brown and a thin knife stuck in the center comes out clean and dry. Let the quiches cool briefly while you slice the tomatoes. Serve each quiche on a tomato slice or next to them.

“It was Greek to me.”

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Did you know that Shakespeare was the first to pen “It was Greek to me.”? Yup. You can look it up in Julius Caesar.  For today’s meals we dream of feasting with the gods of classical Greece.  And after you enjoy the omelette and the Meze meal, I hope you will say, “It was delicious to me.”

Creamy Greek Omelette  292 cal.     10.3 g. fat     18.9 g. protein    30.9 g. carb  PB Oh boy is this yummy! The feta lends a tang to the eggs, while the cottage cheese gives a wonderful melting texture. A real treat.

creamy Greek omelette

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.   +++++            3/8 oz feta cheese   +++++   1 ½ Tbsp non-fat   cottage cheese  +++++     Greek oregano  +++++ salt   +++++  pepper  ++++    ½ slice 70-calorie bread [I like Nature’s Own multigrain]    ++++++ 1 1/2 oz of apple ++++ optional:  5-6 oz fruit smoothie or natural apple cider     ++++++ optional: blackish coffee or tea                                                                                                                                                                                                                                                       

Mince the feta and combine with cottage cheese and oregano. Spritz a non-stick skillet with oil or non-stick spray and heat the pan over medium-low heat. Beat the eggs well with 1 spoonful of the cheese mixture using a rotary mixer. Pour the eggs into the pan and let cook undisturbed until the edges set. Lift the edges gently to allow the uncooked egg to flow underneath. Before the top surface sets, sprinkle with salt and pepper. Put dollops of the cheese mixture on half the omelette and make an attempt to spread it out. Fold the omelette in half and continue to heat in the pan. Filling will heat and may ooze out a bit. Brew and pour your beverages. Plate the apple and the omelette. Oh yum.

Meze Meal         297 calories            10 g. fat            36 g protein           21.8 g carb               ‘Mezedakia’ is a bit like the Greek equivalent of Spanish Tapas. Small servings chosen from multiple small plates which make it easy to eat on a hot Mediterranean night. Well, we don’t live on a vast inland sea, but we’ll take good low calorie, low fat, delicious food where ever we can find it. There are lots of good recipes in the book Meze by Rosemary Barron.

Meze Meal w: shrimp,

1/4 cup white beans    I like Goya brand   ++++++    ½ Tbsp capers                                                                                                                                                    1 oz marinated mushrooms       ++++++          3 oz tomato, cubed                                                                                                                              generous pinch Greek oregano   ++++      3 oz cooked shrimp [or 2 oz cooked chicken breast]    ++++    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

Combine the white beans with the capers in a small bowl. In another bowl, combine the tomatoes and the oregano. Slice the carrots into 2″ 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. Attend to the shrimp by cooking it and removing the shells, if necessary. Drain the marinade from the jar and pour it over the shrimp. Plate the ingredients to please the eye. Look at photos of the Agean Sea….

Another Jolly Day

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Since we are alive and healthy and looking forward to living, it must be a jolly day. Attitude really matters, so keep a cheerful outlook and you will succeed with your lifestyle goals.

Cheese Omelette        290 K               11.3 fat              32.2 pro             46.8 Carb

Cheese Omelette w: toast1 ½ eggs [2-oz eggs]    HINT: If you are serving one person, crack three 2-oz eggs into a  glass measuring cup. Beat up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.                                                                                salt, pepper, thyme                                                                                                                                         ¼ oz cheese such as Cheddar or Gruyere                                                                                            1/2 slice of 70-calorie bread — I like Nature’s Own multigrain                                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                   5-6 oz. fruit smoothie or unpasteurized apple cider

Whisk the eggs with seasonings to taste. Grate the cheese. Put the eggs into a hot pan spritzed with cooking spray. Once the bottom of the eggs are set, sprinkle with cheese, fold and plate. Slice fruit, brew beverage, blend the smoothie or take it from the ‘fridge and shake it before serving.

Chicken Breasts Provinçal   269 calories  7.6 g. fat   24.4 g. protein  19.4 g. carb    Unfortunately, all I can tell you about this recipe’s origin is that it was clipped from a magazine and it refers to a cooking course at the Culinary Institute of America. I can also tell you that it is delicious.

provincal chicken w: broc:caul3 oz chicken breast, uncooked and sliced or butterflied to 1/2″ thick                                                          1 Tbsp flour                                                                                                                                1 tsp olive oil                                                                                                                              1/2 tsp garlic                                                                                                                                   1 anchovy fillet                                                                                                                             1 Tbsp dry white wine                                                                                                                          1 cup cubed tomato                                                                                                                                   2 Tbsp chicken stock                                                                                                                   2 cured ripe olives                                                                                                                        1 oz broccoli florets & 2 oz cauliflower florets

Dust the chicken with the flour and cook in the oil 1 minute on each side. Then put on a plate, cover with foil or a pan lid, and keep at room temperature. Start steaming the vegetables. Put the garlic and anchovy in the not-too-hot pan and cook for 30 seconds. Add the wine. Cook and stir up the brown bits until the wine is almost gone. Add the tomatoes, chicken stock and olives. Cook the sauce until it is a little thicker. Put the chicken back into the pan until it is warm. Plate with the vegetables. This cooks quickly so you won’t have to wait long to eat it — but savor it slowly and enjoy all the rich flavors.

Let Me Entertain You… Dinner Version.

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What would you serve if you had to have guests for dinner on a Fast Day???  One choice would be to transfer your fasting until tomorrow. But if you have long-term visitors and you don’t want to skip the Fast, here’s what we have done. [Remember, you can always pull out the stops on the following day, since we Fast only two days a week.]

Since most of our friends know that we are proponents of the Fast Diet, I ask them if they would like to see what a fast diet is all about. Sometimes they say ‘yes’ and then they dine along with us.   We have served Steamed Mussels in wine broth [March 22]Mussels with Vegetable Plate or Shepherd’s Salad [March 15] as dinners for non-Fasting friends.  These pleasing meals are rich and flavorful and can convince people that ‘fasting’ isn’t the same as ‘starving’. Go out with them for a long walk or drive during the middle of the day and come home ready for dinner.

What if your guests do not wish to fast or have health issues which prevent it? Then serve one of your favorites, say Crab Cakes [March 1] or Greek Chicken Salad [March 25] Greek Chicken Saladand for the guests, serve some boiled parleyed potatoes or rolls on the side.  Put out a plate of cookies for dessert and leave the room while they eat them.  I did that once, explaining that I did not have the fortitude to watch the guests eat the cookies!  At lunch time, send your house guests out for lunch at a local favorite, or serve them a soup such as Cream of Asparagus asparagus soup[April 1] or Baked Bean [April 22], which you might have in the freezer. Your guests will be happy and well-fed, while you can stay true to your Fasting Lifestyle.  The best of both worlds.

Forests and Pastures

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I am a fan of foraging. In the summer we pick wild mushrooms in the woods. They are frozen to eat year ’round. Of course they find their way into omelettes on Thursdays. Sicilian shepherds, I’m told, forage for wild greens to make this salad. You can forage in the garden for greens and herbs and flowers.

Mushroom Omelette     291 calories         7.5 g. fat         10.3 g. protein              7.0 g. carbs        1½ 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.                                                                    ½ oz mushrooms:                                                                                                                                         ½ tsp grated Parmesan cheese                                                                                                                    mushroom omelette, apples1.5 oz apple [or 2.25 oz melon or 1.2 oz grapes]

Chop or slice the mushrooms and saute with a little water in a skillet.  Remove and set aside. Now whisk the 1.5 eggs with seasonings to taste. Pour into a heated skillet sprayed with non-stick cooking spray. Cook, tipping the pan and lifting the cooked eggs until the bottom is set but the top is still moist. Top with the mushrooms and cheese. Fold the eggs and plate. Serve with fruit, plus your beverage and fruit Smoothie. You are off to a good start.

Shepherds’ Salad      275 cal       15 g. fat        13.2 g protein         23.6 g carbs      Gluten Free  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, ¾ tsp red wine vinegar, and fresh herbsshepherd's salad.

½ oz salami                                                                                                                                                    ½ c white beans                                                                                                                                         2.5 cups [3.5 oz] lettuce                                                                                                                                 1 oz mozzerella                                                                                                                                              2″ celery, sliced thinly on the diagonal                                                                                                      1 radish, thinly sliced                                                                                                                                  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. Measure 2 tsp dressing into a serving/salad bowl and add the lettuce. Toss to coat with the dressing. Arrange the meat, beans, cheese, and radishes in decorative groupings. Hearty and delicious, even if you didn’t have to forage for it yourself.

Old Favorites

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Yesterday we observed the 2-year anniversary of our Fasting Lifestyle!  Status: 47 pounds lost between us; cholesterol down; triglycerides down; HDL up.  I call those good results!  This is why we will continue to be following the Fast Lifestyle twice a week for the next 2 years and more years after that.  Join us and let me know what your results are.  Let’s celebrate with some old favorites.

Sorry about the formatting errors. I blame the website, since it looks great in my draft and then gets all messed up when I preview it.

Breakfast Casserole    271 calories   6.7 g. fat    13.9 g. protein     22 g. carbs    This is my take on strata-type breakfasts. We find it to be very satisfying.Breakfast Casserole w: mixed fruit

½ slice of 70-cal. bread, cubed                                                                                                                                                one 2-oz egg                                                                                                                                                                                        1 oz minced low-fat ham                                                                                                                                                             2 Tbsp skimmed milk or buttermilk                                                                                                            herbs/seasonings of your choice                                                                                                                                                            ½ tsp prepared mustard                                                                                                                                                           1/3 c. of mixed fruit                                                                                                                                                                     black-ish coffee or black-ish tea, lemon in hot water                                                                                                              5-6 oz fruit smoothie or natural apple cider.

 Spray a ramekin with non-stick spray. In a bowl mix the bread, egg, ham, milk, seasonings, and mustard. Stir ingredients together and pour into the ramekin. HINT: you could prep this the night before, cover the ramekin in plastic, and pop it in the ‘fridge for morning.  Bake at 350º for 18 minutes. While it is baking, prep the fruit, brew your beverage, and make your smoothie [or take it from ‘fridge if made last week]. 

Baked Fish with Cheese   270 calories          Another winner from the Fast Diet book.  When we began this lifestyle, we ate our way through the suggested menus.  We have enjoyed this ever since.Fish baked with Cheese6 oz firm white fish fillets such as haddock or tilapia                                                                               1/2 oz cheddar cheese, grated                                                                                                                                3 oz broccoli                                                                                                                                                                  1 oz parsnips, sliced  into coins                                                                                                                               1 cup salad greens                                                                                                                                                            ½ tsp lemon juice                                                                                                                                                           1/2 tsp olive oil                                                                                                                                                                   1/2 tsp low-fat mayonnaise

Heat the oven to 400. Put the fish in an oven-proof dish which has been lightly smeared with olive oil. Sprinkle the cheese on top. Bake for 10 minutes. Meanwhile, cook the broccoli + parsnips. Whisk the juice, oil, and mayo in a salad bowl. Add the lettuce and some fresh or dried herbs. Toss the salad. How easy it is to be healthy!

After Easter Come Sunny Days….

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“After Easter come sunny days that will melt all the snow.” So says an Austrian walking song that I used to yodel to my students. After Easter also come left-overs and regrets for having eaten so much. Today we have a breakfast to use some of the left-overs and a dinner that is simple comfort food. And the calories are low, so the course of the Fast lifestyle will be re-corrected.  As for melting the snow….. we’ll see.

After Easter Breakfast   296 calories     8.9 g. fat    16.1 g. protein     18.6 g. carbs                            Easter BreakfastIt occurred to me that hard boiled eggs and ham have the makings of a quick breakfast. Throw in some mini-popovers, and it kicks it up to yummy.

1 hardboiled 2-oz egg                                                                                                                                             3/4 oz roasted ham                                                                                                                                                1/4 cup Yorkshire pudding batter HINT: This is part of the batter used in Toad in the Hole from March 25. Take the batter out of the freezer the night before to thaw.                                                                                                     one pinch Herbes de Province or thyme/basil                                                                                               1/4 cup mixed berries  — I used blueberries and cut-up strawberries from the freezer                                                                                                                                         1 mint leaf, optional                                                                                                                                                                5-6 oz  fruit smoothie [March 15] pull the ‘kit’ from freezer [last night] or shake the jar left over from last breakfast                                                                                                                                                         blackish coffee or tea or lemon & hot water

Heat the toaster oven to 400º.  Whisk the thawed pudding batter with the herbs. Spray 2 holes of a mini-muffin pan with oil. Pour the batter into the pan and bake when oven is hot. Bake for around 12 minutes. Meanwhile, warm the ham in a non-stick skillet. Chop the mint leaves and mix with the berries.  Prepare the smoothie, brew the beverage. Use the nice china and enjoy your Easter repeat.

Tuna Melt              274 calories            10.9 g. fat      24.7 g. protein       22.2 g. carbs                           Nothing like a little comfort food after a busy weekend.

1 slice 70-cal. bread                                                                                                         Tuna melt                                                                                                                                                                                                                  1/2 of a 5-0z can of white-meat 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 mayonnaise                                                                                                                          1 slice Swiss cheese, the deli kind                                                                                                                       1/2 cup romaine lettuce, shredded                                                                                                                         1/2 tsp lemon juice & 1/2 tsp olive oil

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. Toss the lettuce with the dressing and relax while you dine.