WHAT TO EAT IF YOU WANT TO LOSE WEIGHT

Eat Your Vegetables

~ me ~ Leave a comment

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

And here’s a mention from the BMJ about increasing fruits and vegetables in your diet: https://www.yahoo.com/news/fruits-vegetables-linked-weight-loss-233030742.html

Roasted Vegetable Bake: 300 calories   7.4 g fat    3.7 g fiber    13.4 g protein   35.8 g carbs   236 mg Calcium  PB GF    If you are like me, you sometimes end up with a drawer full of fresh vegetables and no hope of eating them all before they spoil. Enter the roasted vegetable. So many uses for them, and here they are at breakfast-time.Roasted Vegetable Bake w: S-Bs

1 two-oz egg                                                                                                                                                               2 Tbsp diced roasted vegetables, sprinkled and tossed with Worcestershire sauce                           1/8 oz Gruyere cheese, grated                                                                                                                              1.5 Tbsp marinara sauce                                                                                                                                        2 oz strawberries                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                  5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the vegetables, cheese, and marinara. Spritz a ramekin with oil or non-stick spray and add the vegetable mixture. Whisk the egg and pour into the ramekin. 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 healthy, yummy start to your day.

Shrimp Egg Rolls:   238 calories   3.5 g fat   2.5 g fiber   15.6 g protein   28.8 g carbs    45.8 mg Calcium   PB   I learned to make egg rolls when I worked for Jerry Willis. These have always been a favorite. But they are NOT deep-fat fried, which keeps their calories and fat down to permissable levels. HINT: This recipe makes 4 rolls and one serving = 2 rolls. Put 2 in the freezer for another day or eat for lunch later in the week.shrimp-egg-rolls-w-tomato

3 oz shrimp, fresh or frozen, shells removed                                                                                                  1 Tbsp oyster sauce                                                                                                                                                 1 Tbsp soy sauce                                                                                                                                                  one slice of fresh ginger, minced                                                                                                                        ½ garlic, sliced                                                                                                                                                           2 oz carrot, sliced                                                                                                                                                      1 oz onion, sliced                                                                                                                                                              3 oz cabbage, sliced                                                                                                                                                4 six-inch egg roll wrappers                                                                                                                                     1 tsp canola oil                                                                                                                                                           3 oz tomato slices                                                                                                                                                       duck sauce + hot sauce [wasabi or Sriracha]

If shrimp are frozen, thaw them in advance. Then slice in half across the body and mix with the oyster and soy sauces, the garlic and onion. Prepare the vegetables and put them all into a hot wok or wide saute pan with ¼ cup water and a squirt of Sriracha. [If the pan gets too dry, add a bit of the marinade combined with a few spoonsful of water.] Stir-fry the ingredients for 4 minutes or until the vegetables are just a little shy of done. Add the shrimp and marinade and stirfry about one minute longer – shrimp should be thoroughly cooked. Put everything from the wok into the food processor and run until coarsely chopped. [If a lot of liquid remains, cook it down some more until it is thick and add back to the ingredients.]                                                                                                                                                            Lay one of the wrappers on a flat surface, so it looks like a diamond, and use water to moisten the edge farthest from you. Measure out 1/3 cup of the filling and roll up the wrapper. There are usually diagrams on the back of the package to show you how. Put the oil in a clean, flat-bottomed pan and heat it. Put the egg rolls in the pan and roll them around to coat with the oil on all surfaces. Heat until the rolls are beginning to get brown and blister-y on one side, then turn to cook on the other side. You could continue in this way or you could put the pan in a 375 degree oven until they are crispy. Plate with the tomato slices and the dipping sauce.

Pizza-Pizza

~ me ~ Leave a comment

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

Thinking of starting a diet but afraid of what you’ll have to give up? No more pizza! NO-O-O-O!  Here are two facts: 1) on the 5:2 diet, you can eat the foods you like 5 days a week, even pizza;  2) today’s recipes give you the tastes of pizza as breakfast and dinner.

Pizza ScrOmelette: 291 calories   8.8 g fat   1.7 g fiber   15.6 g protein   35.7 g carbs   250 mg Calcium    PB  GF    Your favorite flavors at breakfast – delicious.Pizza ScrOmelette

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                                              ¼ oz bell pepper                                                                                                                                                                                one 2” slice pepperoni                                                                                                                                         1/8 oz mozzerella cheese, grated                                                                                                                          1 Tbsp crushed tomatoes                                                                                                                                      1 oz applesauce or fresh apple                                                                                                                            5-6 oz fruit smoothie or pure apple cider                                                                                                  blackish coffee or blackish tea or lemon in hot water

Chop or dice the bell pepper and cook it in a pan spritzed with non-stick pan. Chop the pepperoni and stir it in with the cheese, tomatoes, and peppers. Whisk the eggs with salt and pepper. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have set, add the cheese mixture and scramble to your heart’s content or fold like an omelette. Brew your beverage, portion the fruit, and take the previously-made smoothie from ‘fridge. Truly a treat.

Pizza with Vegetable Topping:       300 calories    13.3 g fat      4 g fiber        14 g protein     19 g carbs       269 mg Calcium   PB    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 Olé brand 6″ corn tortillas. Each of those has 65 cal and each person gets THREE AND a HALF pizzas.Pizza

1 whole wheat/whole grain tortilla at 170-cal [per person]                                                                                         1-2 Tbsp tomato puree 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                                                                                                                                   2-3 pinches Italian herb mix  + 1 pinch crushed red pepper flakes

Set the oven at 400° F. Place the tortilla on an ungreased baking sheet and put it in the oven for 2 minutes to warm and stiffen.  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 sprinkle the seasonings on top.  Bake for 5-10 mins at 400° F.

Ingredients for next week: breakfast, single portion

1 two-oz eggs 1.5 two-oz eggs
pear Mushrooms, a few
Cooked asparagus [leftover from a prior meal, perhaps] Ham from roast or deli
Proscuitto ham, ½ slice or less ¼ of an Arnold Sandwich Thin, multi-grain [optional]
Grated Parmesan cheese raspberries
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

dinner, single portion

Hot dog: low fat, 100 calories 1.5 cups sauerkraut
1/3 cup baked beans 1 Dakin cob-smoked sausage
1 hardboiled egg + ½ tsp yellow mustard + salsa verde 1.5 cup raw collard greens
2” carrot + chopped cabbage + Hellman’s mayonnaise with olive oil + cider vinegar Caraway seeds + unsweetened applesauce
onion
Sparkling water Sparkling water

Triangular Treats

~ me ~ Leave a comment

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

Geometry is my favorite branch of mathematics.  It was such a breath of fresh air to take that course in 9th grade and really understand what was going on!  You see, I have a ‘geometry brain‘ as opposed to an ‘algebra brain.’  Such things exist! Triangles were always easy, with their three angles adding up to 180° and their complimentary angles.  In honor of the line of thinking beloved of Pythagorias and Euclid, today’s food will be in the shape of triangles.  Whether or not it has to do with their 3-sidedness, they are delicious and fun to make.

Chinese Pancakes ‘Jian Bing’: 300 calories   6 g fat   3.5 g fiber   15 g protein   59 g carbs 202.7 mg Calcium  PB  GF – if you use GF flour   This delicious treat is a popular Chinese street-food. And now it is popular in our household. Quick to cook and fun to eat. The crisp tart apple is a nice foil to the salty-spicy food. HINT: this recipe makes 4 pancakes, of which 2 will do for the breakfast. Save the remaining 2 to eat cold for lunch tomorrow.

jian-bing-w-granny-smith

1/3 cup all-purpose flour                                                                                                                                      1.5 Tbsp white whole wheat flour                                                                                                                       1 Tbsp semolina flour                                                                                                                                                     2 two-oz eggs                                                                                                                                                           ½ cup water                                                                                                                                                                    ¼ cup chopped scallions, white and green parts                                                                                   Kosher salt                                                                                                                                                                      2 tsp Srarcha sauce + 2 tsp low-sodium soy sauce                                                                                                           per person: 1 oz tart, crisp apple                                                                                                                              blackish coffee or blackish tea or lemon juice & hot water                                                                     5-6 oz fruit or green smoothie or natural apple cider

Whisk together the flours, water, and one egg until lumps are gone. Hint: this can be combined the night before. Whisk again in the morning. In a separate bowl, beat the other egg thoroughly. In a custard cup, combine the hot sauce and soy sauce. Using a good non-stick pan, add 2 brief puffs of non-stick spray, then wipe with a paper towel. [Keep the paper towel handy.] Heat the pan and add 3-4 Tbsp of batter, swirling the pan quickly to distribute the batter evenly to make a thin pancake that coats the bottom of the pan. Let cook for a minute or 2, then spoon some of the egg on top and smear it around. Sprinkle with a small pinch of salt and one Tablespoon of the scallions. Cook until the egg on top is a bit set, then flip the pancake over. Brush the hot sauce mixture on top. Cook for 30 seconds, fold the pancake in 4ths, and plate. Use the paper towel to wipe the pan and repeat the cooking process until all the batter and scallions are gone. NB: I had whisked egg left over. If your hot beverage is brewed, your apples are sliced, and the smoothie is ready, then you are set for a real good start to a new day.

Ham & Cheese Crêpes, Street-Food Version: 272 calories   9 g fat   1.8 g fiber  21 g protein    25 g carbs      212 mg Calcium     NB: The photo shows a meal for 2 [TWO]. Or dinner today, lunch tomorrow.  This is the familiar street-vendor lunch in Paris, except that the food values will not break the bank on a Fast Day.  Very quick and easy to prepare if you had made the crêpe batter before and have it thawed out.  HINT: can be prepared in advance and rewarmed later.  Good for traveling or for a make-ahead.Ham & Cheese Crepes

2 crêpes, using batter recipe below**                                                                                                  2 oz sliced deli ham                                                                                                                                    1/2 oz deli sliced Swiss cheese                                                                                                                 1 wedge “Laughing Cow” [Vache Qui Rit] cheese at room temperature                                                      2 oz tomatoes

Spread the Laughing Cow cheese on one half of each crêpe. Lay the ham on the cheese side of each crêpe and top with the Swiss cheese slices.  Fold in half.  Heat a heavy skillet, adding maybe a spritz or 2 of non-stick spray.  Lay the folded crêpes on the hot skillet to heat one side, then flip to heat the other side. You want the cheese to get melty.  Fold each crêpe once more into tidy triangles, and push down on with the turner to flatten them.  Plate them with the tomatoes and voilà!

**Crêpe Batter, makes 15 6″ crepes                                                                                                      1 cup all-purpose flour           2/3 cup buckwheat flour                                                                      1 and 3/4 cup water           1/2 tsp salt            1 egg

Whisk the flours, salt, and water together.  Vigorously whisk in the egg.                                       Let batter sit at room temperature for 30+ mins or overnight in the ‘fridge.                           Heat a 6″ cast iron skillet. Add a spritz of non-stick spray,                                                                       then wipe with a paper towel.  Save the towel in case you need to spritz again.                      Pour 1/4 cup of batter into the hot pan, then quickly swirl the pan to spread the batter.  Cook until the sides curl up, then flip it over.                                                                          Remove from pan when it begins to brown.                                                                                   Cook as many as you need for this recipe,                                                                                     then maybe a few more for another meal this week.                                                                Freeze the remainder for the next time we need them.                                                                 HINT: fully-cooked crepes also freeze well in a zipper-lock bag.

Rolling Along

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a total of less than 600 calories in the day. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

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

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

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

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

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

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

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

Ingredients for next week’s meals.  breakfast:

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

dinner:

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

 

May the Force…

~ me ~ Leave a comment

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

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

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

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

Tostada w: green smoothie

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

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

Smoothie kits

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

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

Fruit Smoothie, chez nous

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

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

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

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

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

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

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

Ingredients for next week:  breakfast

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

dinner

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

Eimaischen

~ me ~ Leave a comment

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.

 

Ready for Summer?

~ me ~ Leave a comment

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

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!

Western Med.

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Remember Club Med — all those sleek, happy people frolicking on the beach in the ads?  I don’t even know if it exists anymore, but who doesn’t dream of a beach vacation in February? [OK: those of you reading from Australia and New Zealand are having beach weather now. But not those of us a 44° North latitude.] If you can’t get away, at least your food can evoke sunny climes.  Breakfast in Southern France and dinner in Morocco — how does that sound? And Fasting will prepare us for future days in the sun, wearing bathing suits…hold that thought.

Chèvre & Spinach Bake:   279 calories   7.3 g fat   2.9 g fiber   13.4 g protein   39 g carbs 230 mg Calcium   PB GF  The goat cheese makes a sublime partner for spinach and the egg.chevre-spinach-bake-w-pear

1 two-oz egg                                                                                                                                                            ¼ cup cooked spinach, drained/squeezed                                                                                                         2 tsp creamy chèvre cheese                                                                                                                               lemon-dill seasoning + salt + pepper                                                                                                                1 oz pear OR apple OR applesauce                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                     5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the spinach, cheese, and seasonings. Whisk in the egg and pour into a lightly-oiled or spritzed ramekin. Bake at 350 degrees F. for 12-15 minutes. Meanwhile, prepare the hot beverage and smoothie; plate the fruit. What a nice way to start the day.

Moroccan Tuna:    278 calories  1.4 g fat    7.2 g fiber     34.3 g protein     20.4 g carbs   PB GFMorrocan Tuna w: beans, clementines

4 oz tuna steak [When I see frozen tuna steaks at the supermarket, I get a few to freeze]                               Moroccan spices or  a mixture of ground cumin, mint, and cilantro                                                   1/3 cup white beans, rinsed and drained [Goya brand is always reliable]                                                            1 slice preserved lemon OR 1 slice fresh lemon                                                                                            side vegetables, choose ONE:     1/3 cup peas with mint OR 1/2 cup broccoli florets sprinkled with cumin OR 2/3 cupgreen beans sprinkled with cilantro                                                                     ½ of a clementine

Rub tuna on both sides with Moroccan spices. Chop the lemon and stir into the beans. Bake the tuna on a cast iron skillet for 4-5 minutes per side in a 400 degree oven. When the vegetable is cooked, drain and stir in the seasoning. Section the clementine and plate it all artistically.

This article nicely sums up what I’ve been saying:  Fasting is good for you! https://www.yahoo.com/style/fasting-affects-metabolism-233917630.html                                                    summary: Health perks though that appear to come from intermittent fasting.    When compared to traditional dieting, research suggests that intermittent fasting:                                                                                                                     Causes greater fat loss in abdominal area                                                                                                                 Causes less loss of lean body mass                                                                                                                          Improves cholesterol numbers and fasting insulin                                                                                                Decreases inflammatory markers.

Resolutions

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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

Here we are again, New Year and a slew of resolutions.  This year, the most important one is to be more healthy.  But that has several sub-sets: more exercise, losing weight, eating more healthy food.  I can’t help you with the exercise, but here is where I urge you once again not to use this blog as a Food Porn site, but to start eating the food.

Why should we Fast?  Read what Dr. Michael Mosley says: “We all know how you are supposed to lose weight: eat low-fat foods, exercise more… and never, ever skip meals. This has been standard dietary advice for decades and though it may work for some people, levels of obesity continue to soar. So is there an alternative? We think there is. Intermittent fasting. Based on the work of leading scientists from around the world, this is an exciting new alternative to standard dieting.

“Intermittent Fasting does not mean stopping eating entirely. It means reducing the amount you eat, but only for quite short periods of time.

“In The Fast Diet  book I outline my experiences of trying different forms of intermittent fasting, before settling on what I called a 5:2 regime. With 5:2 intermittent fasting you eat normally five days a week and diet two days a week, cutting your calorie intake for those two days to a ¼ of their normal level. This means that on, say, a Monday and a Thursday you will eat 500 calories if you are a woman, 600 if you are a man.

“If you stick to this plan then you should lose around 1 lb (0.46kg) a week if you are a woman, slightly more for a man. Success also depends on not over-eating on your normal days.

“You should not only lose weight but also enjoy a wide range of health benefits. Studies of intermittent fasting show that not only do people see improvements in blood pressure and their cholesterol levels, but also in their insulin sensitivity.

“As one of the medical experts I interviewed put it: ‘There is nothing else you can do to your body that is as powerful as fasting.’ “    Want more info? go to  http://the fast diet.co.uk

So why not start today?  A traditional dinner for New Year’s  in Germany and the Alsace-Lorraine region of France is sauerkraut with sausages.  The sausages represent abundance.  In the American South, collard greens are eaten on New Year’s for good luck.  Put them together, and you’ll have an abundance of good food and a head-start on the rest of your life.

Sauerkraut and Sausage:  255 calories   5.7 g fat  12.6 g fiber   21.3 g protein   33.5 g carbs   196.4 mg Calcium                  GF  PB

sauerkraut-sausage-w-collards 1.5 cups sauerkraut, canned or bagged or fresh                                                                                              2 tbsp caraway seed                                                                                                                                              2 oz applesauce, unsweetened                                                                                                                            1/2 cup onions, chopped coarsely                                                                                                                          1 Dakin Farm cob-smoked chicken sausage with apple [OR any other flavorful sausage with 110 calories]    leave whole or cut into 1/2″ chunks                                                                                                                                                1.5 cups raw collard greens, chopped or cut cross-ways in 1/4″ slices [chiffonade]                             salt and pepper to taste.

Thaw the sausage if it is frozen.  Combine the sauerkraut, caraway seed, applesauce, and onions in a saucepan large enough to hold the sausage, if left whole.  Cook slowly, uncovered until half of the liquid is gone.  Add the sausage, cover, and continue to cook until everything is hot and the onions are tender.  Meanwhile, add 1/2 cup water to the greens in a skillet along with salt, pepper, and a dash of garlic powder.  Cover and cook until tender, about 10 minutes.

 

 

Something Veggy

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On another day this week, eat the meals from another post.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

This post is for all the veggie-lovers and plant-based dieters who wish they could follow the Fasting Lifestyle but thought the plan couldn’t accommodate them.  This doesn’t pretend to be a posting for vegans, but there are lots of vegetables on the menu today.

Zucchini Egg Soufflé:   299 calories    7.2 g fat      1.8 g fiber     19.7 g protein    23.6 g carbs      109 mg Calcium   PB GF   When zucchini are plentiful, this is a good way to use them.Zucchini Breakfast Souffle

¼ cup zucchini, grated, steamed, patted dry                                                                                                 ¼ cup fatfree cottage cheese, strained to drain out extra liquid                                                                one 2-oz egg                                                                                                                                                              2 tsp Parmesan cheese                                                                                                                                   pinch garlic powder                                                                                                                                              a few strawberries, or rasperries, or blueberries                                                                                         5-6 oz fruit smoothie or green smoothie or natural apple cider                                                                       nearly-black coffee or tea; or lemon in hot water.

Grate the zucchini on a box grater and steam it over water or ‘saute’ it in a pan with enough water to prevent sticking. Transfer it to paper towels to dry off excess liquid. HINT: steam it the night before and let it drain in a strainer over night. Combine with the cheeses and garlic, and stir in the egg enough to break the yolk and mix all ingredients. Bake at 350 until puffed and starting to brown. Prep your beverages, add the fruit, and there you are: enjoying your veggies.

Red Beans & Rice    295 calories     1.2 g. fat    13 g. protein    57.5 g. carb   PB GF      This is the old classic recipe for the ‘perfect protein’. I used to be afraid that we wouldn’t like it, since it sounds bland, but it is good. Yeah, you’re right, the carbs are way out of control, but for a once-in-a-while this is really good. And besides, these are complex carbs, the best kind. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.Red Beans & Rice w: gr. beans

1 and 3/4 cups brown rice, cooked                                                                                                                                                          ½ cup celery, chopped                                                                                                                                                      ½ cup sweet yellow or other color pepper, diced                                                                                         1 cup onion, chopped                                                                                                                                            2 cloves garlic, minced                                                                                                                                         ¾ cup crushed tomato                                                                                                                                              oregano +   black pepper                                                                                                                                       1 and 3/4 cups red beans, drained and rinsed [Goya brand is very good]                                      per serving:    ½ cup green beans or peas

Cook the rice. Saute the celery, pepper, and onions for 5 minutes. Add the garlic and cook 5 minutes more. Add the tomatoes and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4 cups to the mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green vegetable.