LUNCH:
Shrimp and Spinach Quiche
1 average-size cooked or canned beet and raw endive salad with Vinaigrette Dressing
fresh fruit of your choice
tea or coffee
DINNER WITH GUESTS
Hors d'oeuvers style. Any variety you can introduce into your dinner routine makes you a happier person--and this applies to people as well as food. Even if you are not the kind of person who habitually invites friends for dinner, do it once in a while. Do not go off your diet; do not reveal that you are on a diet. Learn to keep a secret. I serve diet food to guests frequently and receive nothing but compliments and requests for recipes.
cherry tomatoes filled with finely chopped water chestnuts or celery; marinated canned artichoke hearts; 1-inch squares of feta cheese; pickled shrimp
Tandoori Roast Chicken
1/2 cup sauteed mushrooms and onions
Watercress and Potato Salad
fresh fruit of your choice
demitasse
Limit yourself to one each of the hors d'oeuvers, or even less.
RECIPES in order of use:
Shrimp and Spinach Quiche
for 6
A most popular lunch.
12 medium shrimp, sliced
1/2 cup fresh spinach leaves, broken
1 TBSP onion, finely diced
1 cup Swiss cheese, grated
5 eggs, beaten
2 cups skim milk
1/2 tsp vegetable or Lite salt
a pinch of paprika
Place shrimp, spinach and onion in lightly oiled 8-inch quiche casserole or pie tin. Sprinkle cheese over top. Combine eggs, milk, and seasonings, and pour over cheese. Bake at 325F until set. (Since no time is actually given in this recipe I'm going to set my timer for 40 minutes and see if it's set, if not, then I'll begin increasing by a couple minutes until set.) Recommended portion: 1/6 of pie (165 calories). VARIATIONS: substitute crab or lobster for the shrimp, and broccoli or mushrooms for the spinach.
Tandoori Roast Chicken
for 4
2 1 1/2 lb broilers
3 cups low-calorie yogurt
6 cloves garlic, crushed
1 1/2 TBSPs fresh ginger root, grated
3/4 cup lime juice
2 TBSPs ground coriander seed
1 TBSP ground cumin seed
2 tsps cayenne pepper
1 tsp powdered anise (optional)
1 lime, quartered for garnish
thin slices of onion for garnish
Wash and dry chickens. Mix yogurt, garlic, ginger, lime juice, and spices. Rub chickens inside and out with mixture. Place in a bowl and cover with rest of mixture. Refrigerate for 24 to 36 hours. Turn once. Remove from marinade, place in a pan, and roast at 375F until done (about 1 1/2 hours), basting occasionally with marinade. Disjoint and serve with a wedge of lime and and thinly steamed onion ring. Recommended portion: 3 ounces (165 calories). VARIATION: Do turkey the same way.
Watercress and Potato Salad
for 4
1 potato
1 bunch watercress
1/4 cup green onion, sliced thin
2 TBSPs Vinaigrette Dressing
vegetable or Lite salt to taste
cracked black pepper to taste
Boil potato in skin. Cool and peel. Slice thin. Trim watercress of stems and toss with the potato, onion, and dressing. Correct seasoning. Recommended portion: 1/4 cup (49 calories).
Sunday you are on your own! Now, you have a full week of menus and recipes to create Week One of the Greenhouse Spa Diet! Let's do this!!! =)
NOT in this week's menu but since I opened a can of Green Chilis!!!
Green Chile Torte
for 6
1 1/2 cups skim milk
2 eggs
1 1/4 cups jack cheese, shredded
1 4-oz can whole green chili peppers, seeded and finely diced
1/4 tsp vegetable or Lite salt
a pinch of cayenne
Heat milk until hot but not boiling. Beat eggs; slowly beat milk into them. Add cheese, peppers, and seasonings. Pour into 6 lightly greased shirred-egg dishes, or a 9-inch pie tin. Bake at 325F about 40 minutes, or until set. Recommended portion: 1/6 of recipe (111 calories). MMmmm....sounds like breakfast Sunday and maybe even lunch with a salad and fresh fruit!!! I cannot go completely off the reservation and ruin all this good dieting!
Thursday, August 6, 2015
Friday, Day 5!
LUNCH:
Crabmeat Chantilly
spinach and grapefruit salad with Sherry French Dressing
tea or coffee
I like to use spinach in place of lettuce in salads; it has more flavor and color, for the same calories. Use whatever pleases your palate.
DINNER:
Gratin of Celery
Trout with Red and Green Pepper Sauce
1/4 cup baked potato skins
1/2 cup cooked fresh green beans and okra with grated lemon peel
Low-Calorie Cheesecake
demitasse
If at all possible, use fresh fish. It tastes better. If frozen, defrost it in skim milk, then dry it thoroughly.
RECIPES in order of use:
Crabmeat Chantilly
for 4 to 8
1 TBSP whipped margarine
1 TBSP shallots, minced
13 oz crabmeat, fresh or canned
2 TBSP dry white wine
4 egg whites
1 1/2 TBSP Dijon mustard
1/4 tsp Worcestershire sauce
Parmesan cheese
Melt margarine, add shallots, saute 1 minute. Add crabmeat and wine. Saute until wine is evaporated, about 1 minute. Place in bottom of a lightly oiled, shallow, 1-quart casserole. Beat egg whites until almost stiff. Fold in mustard and Worcestershire sauce. Continue beating until stiff. Pile on top of crabmeat. Sprinkle lightly with grated Parmesan. Bake at 350F until light brown. recommended portion: as appetizer, 3 ounces (72 calories); as entree, 6 ounces (144 calories).
Sherry French Dressing
1 egg
1/4 tsp sugarless sweetener
1/2 tsp vegetable or Lite salt
1 cup safflower oil
1/4 cup cider vinegar
1/4 cup dry sherry
1 cup water
1 clove garlic, crushed
Beat egg lightly with sweetener and salt. Add oil alternately with vinegar, beating with a whisk. Dribble sherry and water in slowly, beating constantly. Add garlic. Keeps well in refrigerator and complements any salad. Recommended portion for 1 small salad: 1 TBSP (50 calories). Any salad dressing can be diluted with water to further calorie cutting.
Gratin of Celery
for 4
2 celery hearts
1 cup chicken or beef broth
1 TBSP grated Parmesan cheese
2 TBSPs chopped parsley for garnish
Wash celery hearts thoroughly in warm salted water. Remove leaves. Plunge in boiling water for 1 minute. Split each in half, lengthwise. Place in a shallow casserole and pour the broth over. Cover and bake at 350F until celery is tender, about 30 minutes. Sprinkle with chopped parsley. Recommended portion: 1/2 heart (15 calories).
Trout with Red and Green Pepper Sauce
for 4
4 8-ounce mountain or brook trout
1 TBSP vegetable oil
4 stalks celery
4 slices onion
a few sprigs of parsley
4 carrots, thinly sliced
vegetable salt or Lite salt to taste
1 green pepper, seeded
1 sweet red pepper, seeded
2 TBSPs whipped margarine
1 bunch scallions
1 lemon, sliced thin
Clean, wash, and dry trout. Rub lightly with oil (if you like the flavor of olive oil, use it), and stuff with parsley and carrots. Put celery and onions on a baking tray covered with aluminum foil, and lay fish on top. Sprinkle lightly with salt. Bake uncovered at 350F for 15-20 minutes. Run under broiler to crisp. Cut peppers in matchlike pieces. Drop in boiling water for 1 minute. Place fish on platter; remove vegetables. Cover with peppers and melted margarine. Decorate with scallion brushes and lemon slices. Recommended portion: 1 trout (175 calories).
TO MAKE SCALLION BRUSHES:
Clean and trim scallions. Cut in 4-inch lengths. At each end of the scallion, with a very sharp knife, make several parallel 1-inch cuts, so that the onion looks like a double-ended paintbrush. Place in ice water -- the cut ends will fan out. Do the same with other vegetables like celery, tiny squash, asparagus, carrot fingers.
Low-Calorie Cheesecake
for 8
1 TBSP gelatin
2 TBSPs lemon juice
1/2 cup skim milk, scalded
2 eggs, separated
2 tsps sugarless sweetener
2 1/2 cups ricotta cheese, low fat
1 cup crushed ice
1 tsp grated orange peel
Dissolve gelatin in lemon juice; add hot milk. Put in blender. Add egg yolks, sweetener, and cheese. Whip at high speed for 2 minutes. Add crushed ice. Continue running at high speed until thoroughly blended. Beat egg whites until stiff. Add orange peel. Fold into cheese mixture. Pour into an 8-inch spring-form mold. Chill until firm, about 24 hours. Serve with any kind of pureed fresh fruit. Recommended portion: 4 ounces (67 calories) with 1 TBSP pureed fresh fruit.
Crabmeat Chantilly
spinach and grapefruit salad with Sherry French Dressing
tea or coffee
I like to use spinach in place of lettuce in salads; it has more flavor and color, for the same calories. Use whatever pleases your palate.
DINNER:
Gratin of Celery
Trout with Red and Green Pepper Sauce
1/4 cup baked potato skins
1/2 cup cooked fresh green beans and okra with grated lemon peel
Low-Calorie Cheesecake
demitasse
If at all possible, use fresh fish. It tastes better. If frozen, defrost it in skim milk, then dry it thoroughly.
RECIPES in order of use:
Crabmeat Chantilly
for 4 to 8
1 TBSP whipped margarine
1 TBSP shallots, minced
13 oz crabmeat, fresh or canned
2 TBSP dry white wine
4 egg whites
1 1/2 TBSP Dijon mustard
1/4 tsp Worcestershire sauce
Parmesan cheese
Melt margarine, add shallots, saute 1 minute. Add crabmeat and wine. Saute until wine is evaporated, about 1 minute. Place in bottom of a lightly oiled, shallow, 1-quart casserole. Beat egg whites until almost stiff. Fold in mustard and Worcestershire sauce. Continue beating until stiff. Pile on top of crabmeat. Sprinkle lightly with grated Parmesan. Bake at 350F until light brown. recommended portion: as appetizer, 3 ounces (72 calories); as entree, 6 ounces (144 calories).
Sherry French Dressing
1 egg
1/4 tsp sugarless sweetener
1/2 tsp vegetable or Lite salt
1 cup safflower oil
1/4 cup cider vinegar
1/4 cup dry sherry
1 cup water
1 clove garlic, crushed
Beat egg lightly with sweetener and salt. Add oil alternately with vinegar, beating with a whisk. Dribble sherry and water in slowly, beating constantly. Add garlic. Keeps well in refrigerator and complements any salad. Recommended portion for 1 small salad: 1 TBSP (50 calories). Any salad dressing can be diluted with water to further calorie cutting.
Gratin of Celery
for 4
2 celery hearts
1 cup chicken or beef broth
1 TBSP grated Parmesan cheese
2 TBSPs chopped parsley for garnish
Wash celery hearts thoroughly in warm salted water. Remove leaves. Plunge in boiling water for 1 minute. Split each in half, lengthwise. Place in a shallow casserole and pour the broth over. Cover and bake at 350F until celery is tender, about 30 minutes. Sprinkle with chopped parsley. Recommended portion: 1/2 heart (15 calories).
Trout with Red and Green Pepper Sauce
for 4
4 8-ounce mountain or brook trout
1 TBSP vegetable oil
4 stalks celery
4 slices onion
a few sprigs of parsley
4 carrots, thinly sliced
vegetable salt or Lite salt to taste
1 green pepper, seeded
1 sweet red pepper, seeded
2 TBSPs whipped margarine
1 bunch scallions
1 lemon, sliced thin
Clean, wash, and dry trout. Rub lightly with oil (if you like the flavor of olive oil, use it), and stuff with parsley and carrots. Put celery and onions on a baking tray covered with aluminum foil, and lay fish on top. Sprinkle lightly with salt. Bake uncovered at 350F for 15-20 minutes. Run under broiler to crisp. Cut peppers in matchlike pieces. Drop in boiling water for 1 minute. Place fish on platter; remove vegetables. Cover with peppers and melted margarine. Decorate with scallion brushes and lemon slices. Recommended portion: 1 trout (175 calories).
TO MAKE SCALLION BRUSHES:
Clean and trim scallions. Cut in 4-inch lengths. At each end of the scallion, with a very sharp knife, make several parallel 1-inch cuts, so that the onion looks like a double-ended paintbrush. Place in ice water -- the cut ends will fan out. Do the same with other vegetables like celery, tiny squash, asparagus, carrot fingers.
Low-Calorie Cheesecake
for 8
1 TBSP gelatin
2 TBSPs lemon juice
1/2 cup skim milk, scalded
2 eggs, separated
2 tsps sugarless sweetener
2 1/2 cups ricotta cheese, low fat
1 cup crushed ice
1 tsp grated orange peel
Dissolve gelatin in lemon juice; add hot milk. Put in blender. Add egg yolks, sweetener, and cheese. Whip at high speed for 2 minutes. Add crushed ice. Continue running at high speed until thoroughly blended. Beat egg whites until stiff. Add orange peel. Fold into cheese mixture. Pour into an 8-inch spring-form mold. Chill until firm, about 24 hours. Serve with any kind of pureed fresh fruit. Recommended portion: 4 ounces (67 calories) with 1 TBSP pureed fresh fruit.
Thursday, Day 4!
How did you guys do last night? Did you love the Ginger Roasted Chicken? I DID! It was so flavorful! My house smelled SO GOOD!! My extra indulgences yesterday cost me 1/2 a pound! =( Very sad! I was still at 1000-1100 calories but I had errands, tv shows and some knitting that I needed to catch up on so I did nothing but eat and sit last night.
Here is my dinner plate (as fancy as I can get) from last night. Forgive the iPad and Kindle on my counter, they were both charging. My only complaint about dinner last night was that everything was GREEN. That is all I saw, green...I really enjoyed the Stir-Fried Vegetables with the similarly seasoned chicken thigh. Very nice! I did have Anise extract in my cabinet so I used it as directed on my Broccoli Buds. Not overpowering, nice subtle flavor. I liked it. Could have done without the entire Cucumber Boat and Shrimp thingy though. It didn't seem to go. Wasn't bad, just seemed out of place. Also, the pic makes my chicken look a tad bit on the 'done' side, but really it is just the poor lighting in my microscopic kitchen!
Today I had my 1/4 cup Egg Beaters (30 calories) mixed with 1 tsp Fat-Free Cottage Cheese ( 18 calories) and a forkful of green chilis. I had to open a can for the LUNCH entree and decided they would flavor the eggs nicely. Lite salt and freshly ground pepper. Very nice. I brought 1 medium naval orange with me but here it sits, all sad and lonely. I just didn't want it. Poor orange.
LUNCH:
2 ounces thinly sliced, cold, roasted lean meat
green chili and tomato salad with Nicoise Dressing
Pears Poached in Red Wine
tea or coffee
DINNER:
demitasse of Beet and Yogurt Soup
1 large knuckle of Osso Buco
1 small zucchini boat filled with 1/4 cup Ratatouille, sprinkled with Parmesan cheese
1/4 heart of romaine lettuce with 1/4 cup shredded radishes, Vinaigrette Dressing
1/2 cup Orange Ice in orange shell
tea or coffee
RECIPES in order of use:
Vinaigrette Dressing
1 TBSP Dijon mustard
2 TBSPs lemon juice
2 TBSP vinegar
3/8 cup safflower oil
vegetable or Lite salt to taste
1/2 tsp freshly ground pepper
3/8 cup water
Put first six ingredients in a bowl and beat for 1 minutes with a whisk. Whip in the water a little at a time. Recommended portion: 1 TBSP (54 calories). VARIATION: For Nicoise Dressing, add 1/2 clove garlic, minced; 2 TBSPs onion, minced; and 2 TBSPs chopped parsley.
Pears Poached in Red Wine
for 4
4 fresh pears, firm
2 cups dry red wine
1 cup water
4 slices lemon
4 tsp sugarless sweetener
1/2 tsp cinnamon (optional)
Peel pears, leaving them whole. Drop into a pot with the wine, water, lemon, sweetener, and cinnamon. Cover and simmer for about 20 minutes or until pears are tender but not soft. Cool in syrup and chill. Serve as a dessert with a little of the syrup. You can also prepare these for breakfast, substituting water for the wind and serving them hot. Recommended portion: 1 pear (87 calories).
Beet and Yogurt Soup
for 4
1 cup plain yogurt, low calorie
1/4 cup cooked or canned beets, chopped fine
1 cooked egg white, chopped fine
1/4 cup cooked shrimp, chopped
1/4 cup cucumber, chopped fine
1/8 tsp dried dill weed
4 ice cubes
4 slices of lemon for garnish
In a bowl, mix all ingredients except lemon slices. Chill. Serve with lemon slices floating on top. Recommended portion: 1/3 cup (44 calories).
Osso Buco
for 4
4 16-oz veal knuckles
1 TBSP salad oil
1/2 cup diced onion
2 garlic cloves, sliced
4 ripe tomatoes, peeled and crushed
1 cup dry white wine
1 bay leaf
6 peppercorns
1/2 cup parsley, chopped
grated rind of 1 lemon
2 cups chicken broth
vegetable or Lite salt to taste
4 lemon slices for garnish
Trim veal of any fat; there shouldn't be much. Heat oil in skillet and brown the knuckles. Add onion and garlic and cook until onion is soft. Add tomatoes, wine, seasonings, and broth. Cover and simmer until meat is tender and bone end is soft. Add more broth if necessary. When meat is tender, remove knuckles. Strain sauce, pushing as many of the cooked vegetables through the strainer as possible. Pour the strained sauce over the knuckles and let stand covered until read to serve. Garnish with the lemon. Recommended portion: 1 knuckle with sauce (210 calories).
Ratatouille
for 4
1 medium zucchini
1 small eggplant, peeled
1 medium tomato, peeled
1 small green pepper
1 TBSP salad oil
1/2 cup onion, thinly sliced
2 cloves garlic, minced
1 tsp vegetable or Lite salt
2 TBSPs chopped parsley for garnish
Wash zucchini and eggplant and slice in 1/4-inch slices. Cut tomato into medium-sized dice. Seed pepper, blanch 1 minute, and cut in strips.
Heat oil, add onion, and saute 1 minute. Do not brown. Add tomato and cook 1 minute. Add remaining ingredients except parsley. Cover, bring to boiling point, and simmer 5 minutes. Remove cover and continue simmering until liquid has evaporated. Season and sprinkle with parsley. Serve hot as a vegetable or cold as a salad on fresh spinach leaves. Recommended portion: 1/2 cup (50 calories)
Orange Ice in Orange Cup
for 8
3 cups orange juice
1/4 cup lemon juice
1 cup water
2 tsps sugarless sweetener
2 TBSPs grated orange peel
Mix all ingredients. Freeze in an ice cream maker or in a tray in your freezer. Garnish with slivers of orange peel. Recommended portion: 2 ounces (22 calories).
I've been told I will lose 84 vacation hours if not used by August 31, 2015. Yes, I was told today. SMH! SO, I will vacationing, even if that means just not getting out of my pjs at home. I will have to see if I can post to this from my iPad, because I know I can't from my phone. I'm going to go ahead and give you several extra days to to be safe!! ENJOY!!
Here is my dinner plate (as fancy as I can get) from last night. Forgive the iPad and Kindle on my counter, they were both charging. My only complaint about dinner last night was that everything was GREEN. That is all I saw, green...I really enjoyed the Stir-Fried Vegetables with the similarly seasoned chicken thigh. Very nice! I did have Anise extract in my cabinet so I used it as directed on my Broccoli Buds. Not overpowering, nice subtle flavor. I liked it. Could have done without the entire Cucumber Boat and Shrimp thingy though. It didn't seem to go. Wasn't bad, just seemed out of place. Also, the pic makes my chicken look a tad bit on the 'done' side, but really it is just the poor lighting in my microscopic kitchen!
Today I had my 1/4 cup Egg Beaters (30 calories) mixed with 1 tsp Fat-Free Cottage Cheese ( 18 calories) and a forkful of green chilis. I had to open a can for the LUNCH entree and decided they would flavor the eggs nicely. Lite salt and freshly ground pepper. Very nice. I brought 1 medium naval orange with me but here it sits, all sad and lonely. I just didn't want it. Poor orange.
LUNCH:
2 ounces thinly sliced, cold, roasted lean meat
green chili and tomato salad with Nicoise Dressing
Pears Poached in Red Wine
tea or coffee
DINNER:
demitasse of Beet and Yogurt Soup
1 large knuckle of Osso Buco
1 small zucchini boat filled with 1/4 cup Ratatouille, sprinkled with Parmesan cheese
1/4 heart of romaine lettuce with 1/4 cup shredded radishes, Vinaigrette Dressing
1/2 cup Orange Ice in orange shell
tea or coffee
RECIPES in order of use:
Vinaigrette Dressing
1 TBSP Dijon mustard
2 TBSPs lemon juice
2 TBSP vinegar
3/8 cup safflower oil
vegetable or Lite salt to taste
1/2 tsp freshly ground pepper
3/8 cup water
Put first six ingredients in a bowl and beat for 1 minutes with a whisk. Whip in the water a little at a time. Recommended portion: 1 TBSP (54 calories). VARIATION: For Nicoise Dressing, add 1/2 clove garlic, minced; 2 TBSPs onion, minced; and 2 TBSPs chopped parsley.
Pears Poached in Red Wine
for 4
4 fresh pears, firm
2 cups dry red wine
1 cup water
4 slices lemon
4 tsp sugarless sweetener
1/2 tsp cinnamon (optional)
Peel pears, leaving them whole. Drop into a pot with the wine, water, lemon, sweetener, and cinnamon. Cover and simmer for about 20 minutes or until pears are tender but not soft. Cool in syrup and chill. Serve as a dessert with a little of the syrup. You can also prepare these for breakfast, substituting water for the wind and serving them hot. Recommended portion: 1 pear (87 calories).
Beet and Yogurt Soup
for 4
1 cup plain yogurt, low calorie
1/4 cup cooked or canned beets, chopped fine
1 cooked egg white, chopped fine
1/4 cup cooked shrimp, chopped
1/4 cup cucumber, chopped fine
1/8 tsp dried dill weed
4 ice cubes
4 slices of lemon for garnish
In a bowl, mix all ingredients except lemon slices. Chill. Serve with lemon slices floating on top. Recommended portion: 1/3 cup (44 calories).
Osso Buco
for 4
4 16-oz veal knuckles
1 TBSP salad oil
1/2 cup diced onion
2 garlic cloves, sliced
4 ripe tomatoes, peeled and crushed
1 cup dry white wine
1 bay leaf
6 peppercorns
1/2 cup parsley, chopped
grated rind of 1 lemon
2 cups chicken broth
vegetable or Lite salt to taste
4 lemon slices for garnish
Trim veal of any fat; there shouldn't be much. Heat oil in skillet and brown the knuckles. Add onion and garlic and cook until onion is soft. Add tomatoes, wine, seasonings, and broth. Cover and simmer until meat is tender and bone end is soft. Add more broth if necessary. When meat is tender, remove knuckles. Strain sauce, pushing as many of the cooked vegetables through the strainer as possible. Pour the strained sauce over the knuckles and let stand covered until read to serve. Garnish with the lemon. Recommended portion: 1 knuckle with sauce (210 calories).
Ratatouille
for 4
1 medium zucchini
1 small eggplant, peeled
1 medium tomato, peeled
1 small green pepper
1 TBSP salad oil
1/2 cup onion, thinly sliced
2 cloves garlic, minced
1 tsp vegetable or Lite salt
2 TBSPs chopped parsley for garnish
Wash zucchini and eggplant and slice in 1/4-inch slices. Cut tomato into medium-sized dice. Seed pepper, blanch 1 minute, and cut in strips.
Heat oil, add onion, and saute 1 minute. Do not brown. Add tomato and cook 1 minute. Add remaining ingredients except parsley. Cover, bring to boiling point, and simmer 5 minutes. Remove cover and continue simmering until liquid has evaporated. Season and sprinkle with parsley. Serve hot as a vegetable or cold as a salad on fresh spinach leaves. Recommended portion: 1/2 cup (50 calories)
Orange Ice in Orange Cup
for 8
3 cups orange juice
1/4 cup lemon juice
1 cup water
2 tsps sugarless sweetener
2 TBSPs grated orange peel
Mix all ingredients. Freeze in an ice cream maker or in a tray in your freezer. Garnish with slivers of orange peel. Recommended portion: 2 ounces (22 calories).
I've been told I will lose 84 vacation hours if not used by August 31, 2015. Yes, I was told today. SMH! SO, I will vacationing, even if that means just not getting out of my pjs at home. I will have to see if I can post to this from my iPad, because I know I can't from my phone. I'm going to go ahead and give you several extra days to to be safe!! ENJOY!!
Wednesday, August 5, 2015
Wednesday, Day 3!
How did you do? Last night dinner was AWESOME!! Coq au Vin, right? Wow! I walked mine off on the treadmill on a speed between 2.7 and 3 and an incline of three for an entire mile. Yay! Woke up this morning and was down another pound. Double yay!
Tons to do at work today, lots of moving around and lots of sweaty sweaty! I thought I may need more energy than 1 egg so I had 1/2 cup Egg Beaters (60 calories) mixed with 1 wedge of Laughing Cow Pepper Jack cheese (35 calories) and 2 slices thin center cut bacon (60 calories). Still, just 155.
LUNCH:
salade minerale: Fill 5 lettuce cups respectively with 1/2 cup marinated grated carrots (26 calories), 1/2 cup marinated grated radishes (10 calories), 1/2 cup marinated grated zucchini squash (19 calories), 1 small sliced tomato (13 calories), and 2 ounces slivered Swiss cheese (210 calories); put a bunch of watercress (20 calories) in the center.
Tea or coffee
Use Vinaigrette Dressing for the marinade. (recipe from Monday, remember? Asked for again yesterday and today, make it, keep it handy.) I used 1 TBSP at 54 calories.
Stuck to the lunch menu as written except I did not grate my vegetables. Just not a fan! I spent an incredible amount of time julienning my vegetables instead. Liked the end result much better. Was full long before the vegetables were gone! 323 calories and I don't think I had a full 2 oz of Swiss Cheese, it was more of a pinch.
At 3:30 this afternoon I needed a sweet. I had the second (leftover) Baked Custard with Orange Sauce from last night. I KNOW, but we moved furniture in and out of the office today in this Texas heat, I was feeling weak.....OR I just wanted something sweet. Either way, just 96 calories! That makes 583 going into dinner, more than I thought, but...1032 all said and done. Hmmm. I need to walk more tonight, I think! Or, actually, I don't think I've ever eaten 1/2 a chicken before. I may just have a thigh, more my serving size. That's right, cut those calories down already!!
DINNER:
cucumber boat (23 calories) filled with 1/4 cup (3 medium) chopped shrimp (16 calories) mixed with 2 tablespoons chopped celery (10 calories), 1 tablespoon mustard (1 1/2 tsp = 5 calories) and horseradish (1 1/2 tsp = 8 calories) sauce
Ginger Roasted Chicken
1/2 cup Stir-fried Vegetables (use bean sprouts, green peppers, and sliced onions)
1/2 cup steamed broccoli (6 calories) flavored with a few drops of anise
1 warm steamed peach (57 calories) with 2 tablespoons apricot nectar (15 calories)
demitasse
See a decidedly Asian theme for this evening!!
RECIPES in order of use:
Ginger Roasted Chicken
for 4
2 1 1/2 lb broilers
1/2 cup soy sauce
1 TBSP gin
4 cloves garlic, crushed
1 tsp honey
1 TBSP fresh ginger root, shredded
8 small green onions, minced
Wash and dry chickens. Mix rest of ingredients and rub into chickens, inside and out. let stand at least 1 hour. Place in a shallow pan and roast at 450F for 35 minutes or until done, basting once with leftover marinade. Disjoint and serve with roasting juices. Recommended portion: 1/2 chicken (275 calories)
Stir-Fried Vegetables
for 6
1 TBSP peanut or vegetable oil
1/2 cup carrots, slivered
1/2 cup celery, slivered
1 medium zucchini, thinly sliced diagonally
2 TBSPs chicken broth or water
1/4 lb snow peas
vegetable salt or lite salt to taste
Heat oil in a skillet till very hot. add carrots and stir-fry for 1 minute. Add celery and zucchini and stir 1 minute. add chicken broth; cover and cook 30 seconds. add snow peas; cover and cook 30 seconds more. (If peas are big, add with other vegetables.) Season, stir and serve at once with or without chopped parsley or a few drops of soy sauce. Recommended portions: 1/2 cup (34 calories). VARIATION: Any vegetable combination may be used.
TONIGHT however, you are supposed to use Bean Sprouts, Green Peppers and Sliced Onions!!!
Tons to do at work today, lots of moving around and lots of sweaty sweaty! I thought I may need more energy than 1 egg so I had 1/2 cup Egg Beaters (60 calories) mixed with 1 wedge of Laughing Cow Pepper Jack cheese (35 calories) and 2 slices thin center cut bacon (60 calories). Still, just 155.
LUNCH:
salade minerale: Fill 5 lettuce cups respectively with 1/2 cup marinated grated carrots (26 calories), 1/2 cup marinated grated radishes (10 calories), 1/2 cup marinated grated zucchini squash (19 calories), 1 small sliced tomato (13 calories), and 2 ounces slivered Swiss cheese (210 calories); put a bunch of watercress (20 calories) in the center.
Tea or coffee
Use Vinaigrette Dressing for the marinade. (recipe from Monday, remember? Asked for again yesterday and today, make it, keep it handy.) I used 1 TBSP at 54 calories.
Stuck to the lunch menu as written except I did not grate my vegetables. Just not a fan! I spent an incredible amount of time julienning my vegetables instead. Liked the end result much better. Was full long before the vegetables were gone! 323 calories and I don't think I had a full 2 oz of Swiss Cheese, it was more of a pinch.
At 3:30 this afternoon I needed a sweet. I had the second (leftover) Baked Custard with Orange Sauce from last night. I KNOW, but we moved furniture in and out of the office today in this Texas heat, I was feeling weak.....OR I just wanted something sweet. Either way, just 96 calories! That makes 583 going into dinner, more than I thought, but...1032 all said and done. Hmmm. I need to walk more tonight, I think! Or, actually, I don't think I've ever eaten 1/2 a chicken before. I may just have a thigh, more my serving size. That's right, cut those calories down already!!
DINNER:
cucumber boat (23 calories) filled with 1/4 cup (3 medium) chopped shrimp (16 calories) mixed with 2 tablespoons chopped celery (10 calories), 1 tablespoon mustard (1 1/2 tsp = 5 calories) and horseradish (1 1/2 tsp = 8 calories) sauce
Ginger Roasted Chicken
1/2 cup Stir-fried Vegetables (use bean sprouts, green peppers, and sliced onions)
1/2 cup steamed broccoli (6 calories) flavored with a few drops of anise
1 warm steamed peach (57 calories) with 2 tablespoons apricot nectar (15 calories)
demitasse
See a decidedly Asian theme for this evening!!
RECIPES in order of use:
Ginger Roasted Chicken
for 4
2 1 1/2 lb broilers
1/2 cup soy sauce
1 TBSP gin
4 cloves garlic, crushed
1 tsp honey
1 TBSP fresh ginger root, shredded
8 small green onions, minced
Wash and dry chickens. Mix rest of ingredients and rub into chickens, inside and out. let stand at least 1 hour. Place in a shallow pan and roast at 450F for 35 minutes or until done, basting once with leftover marinade. Disjoint and serve with roasting juices. Recommended portion: 1/2 chicken (275 calories)
Stir-Fried Vegetables
for 6
1 TBSP peanut or vegetable oil
1/2 cup carrots, slivered
1/2 cup celery, slivered
1 medium zucchini, thinly sliced diagonally
2 TBSPs chicken broth or water
1/4 lb snow peas
vegetable salt or lite salt to taste
Heat oil in a skillet till very hot. add carrots and stir-fry for 1 minute. Add celery and zucchini and stir 1 minute. add chicken broth; cover and cook 30 seconds. add snow peas; cover and cook 30 seconds more. (If peas are big, add with other vegetables.) Season, stir and serve at once with or without chopped parsley or a few drops of soy sauce. Recommended portions: 1/2 cup (34 calories). VARIATION: Any vegetable combination may be used.
TONIGHT however, you are supposed to use Bean Sprouts, Green Peppers and Sliced Onions!!!
Tuesday, August 4, 2015
Tuesday, Day Two!
First thing this morning I weighed myself wearing my pjs. Not even my dogs need to see this naked!! I'm officially down 1.5 pounds! YAY! I did walk a 1/4 mile on the treadmill last night at a speed of 2.7 and a 0% incline. I was planning on using this as my warm up but a person selling magazine subscriptions knocked on my door just at the end of the 1/4 mile and it took forever to calm my pack of monster dogs and by then the mood was long gone.
Eat your Breakfast!!
Scrambled my egg beaters (30 calories) with a tsp of heavy cream (17 calories) and a scant tsp of fat free cheddar (17 calories) and some garlic powder and Italian Seasoning. I'm trying to use up things currently in my fridge so they do not go bad and I have to throw them away. The Heavy Cream is 45 calories a TBSP and the cheese is 45 calories per 1/4 cup, so a tsp of each is minor!! Had half a grapefruit (38 calories) and 1 original melba toast (20 calories).
LUNCH:
A cooked vegetable lunch, served either hot or cold, should be a part of a diet regime. This is one of my favorites: as many kinds of steamed vegetables as you like, about 1/4 cup each to make a total of 2 cups. Arrange them on a platter in rows and eat one row at a time. This way you always seem to have more left to eat. For instance, a row of julienned, fresh cooked beets (20 calories); a row of slivered green beans (43 calories); a row of julienned carrots (13 calories); a row of sticks of zucchini (9 calories); a row of blanched cherry tomatoes (15 calories) covered with sauteed mushrooms (7 calories); a row of small, diced white turnips (9 calories); a row of broccoli buds (6 calories) topped with spring onions (one spring onion = 3 calories).
Cold, marinate with Vinaigrette Dressing; hot, sprinkle lavishly with grated lemon or orange peel, chopped parsley, and sliced green onions. In a steamette the vegetables may all be cooked at one time. Serve with 4 oz cottage cheese (Fat Free = 96 calories).
For dessert, have 1/2 cup grapefruit sections (44 calories) marinated in apricot nectar (1 oz = 15 calories); and tea or coffee.
DINNER:
spinach, mushroom, and orange salad with Vinaigrette Dressing
Coq au Vin
1/2 cup shredded Zucchini
Carrots in Vodka
1/2 Baked Custard with Orange Sauce
tea or coffee
Now, for my dinner last night. I DID NOT make the wedge salad with Red Wine Vinaigrette. I looked at the amount of food and decided I just didn't need it. Plus, I was tired of chopping and mincing and dicing, etc. I was actually satisfied with what I did eat.
I'm from Texas, born and raised. I LOVE me some beef fajitas. Flank steak is not my favorite cut of meat for anything but fajitas, sorry Helen. I prepared the meat just as written and I thought it was tough. There has to be a lean cut of beef that could be substituted, I'll work on that.
The Turnip Pudding was actually more of a souffle minus the butter, flour and egg yolks, but I did enjoy it. I also cut the recipe in half and it was warm and lightly browned on top while being light inside, scaling back worked for this one. I was worried about the "turnip" part of this pudding but the flavor is not bad. Just not a vegetable I eat. I would make this again. The Stir Fried Spinach is nice. I used Brummel and Brown whipped spread and lite salt. Helen calls for Veg Sal which I can't find locally. It does still exist, you can get it on Amazon if anyone decides to be a purist here. $22.00 for a six-pack of 4 oz shakers. Vege Sal by Spike. Lite salt contains Potassium which your body needs anyway and I can even get it at the convenient store by my house, win win. The grated carrot on top (1 baby carrot equals 1 tsp) didn't really add any flavor but the color contrast was rather striking. Nice touch. Again, didn't "jelly" my vegetable consomme, but did like it warm. I did just warm it so the vegetables still had a nice texture. I was really pushing it to get to 700 calories for yesterday (I'm getting my numbers from my FitBit app, so I'm kinda just guessing they are correct.) I am also drinking a glass of cold water with a TBSP of Bragg's Apple Cider Vinegar (raw, unfiltered, with the "mother") before every meal, but I've done that for a while, not anything new. Another thing my grandmother said to do.
RECIPES in order of use:
Vinaigrette Dressing. We used this for Lunch on Monday so the recipe will be on yesterday's post.
Coq au Vin
For 4
1 TBSP shallots
2 Rock Cornish hens, disjointed
4 small white onions
3/4 cup beef consomme
3/4 cup dry red wine
16 small whole mushrooms
vegetable or lite salt to taste
fresh ground pepper to taste
2 TBSP chopped parsley for garnish
Prepare skillet with nonstick vegetable spray or small amount of vegetable oil. Add shallots; saute for 1 minute. Add hens, place under broiler until brown. Add onions, consomme, and red wine. Cover and simmer on top of stove for 30 minutes. Add mushrooms and cook over high heat, until liquid is reduced to one-quarter of its original volume. Season, sprinkle with parsley, and serve. Recommended portion: 1/2 hen with 1 onion, 4 mushrooms (137 calories) (I PLAN ON HALVING THIS ONE TOO, my little hen is relaxing in a water bath thawing away in my kitchen sink as we speak).
Carrots in Vodka
For 4
1 cup julienne of raw carrots
1/4 cup vodka
1 TBSP orange peel
a pinch of sugar substitute
vegetable or lite salt to taste
Place everything in a small pot. Cover and simmer until carrots are tender. Recommended portion: 1/4 cup (25 calories)
Baked Custard in Orange Sauce
For 4
4 egg yolks
2 cups skim milk
1/2 tsp sugarless sweetener
1 TBSP grated orange peel
1/2 tsp vanilla
Beat egg yolks; add milk, sweetener, grated orange peel, and vanilla. Pour into individual baking cups, place in pan of hot water, and bake at 350F until custard is set, about 50 minutes. You may sprinkle a few grains of nutmeg on each before baking. Serve with Orange Sauce (below). This is especially recommended as a dessert men will enjoy also. Recommended portion: 1 cup and 1 tablespoon sauce (97 calories). VARIATIONS: Add 1 TBSP Grape Nuts to mixture or add 1 TBSP carob powder and leave out the orange peel.
Orange Sauce
1/2 cup fresh orange juice
1/2 cup water
1 tsp sugarless sweetener
1/2 tsp arrowroot
1 TBSP slivered orange peel
Heat juice, water, sweetener, and arrowroot. Cool. Add peel.
Good luck, hope you enjoy your dinner. I'm excited about Coq au Vin and especially the Baked Custard with Orange Sauce.
Eat your Breakfast!!
Scrambled my egg beaters (30 calories) with a tsp of heavy cream (17 calories) and a scant tsp of fat free cheddar (17 calories) and some garlic powder and Italian Seasoning. I'm trying to use up things currently in my fridge so they do not go bad and I have to throw them away. The Heavy Cream is 45 calories a TBSP and the cheese is 45 calories per 1/4 cup, so a tsp of each is minor!! Had half a grapefruit (38 calories) and 1 original melba toast (20 calories).
LUNCH:
A cooked vegetable lunch, served either hot or cold, should be a part of a diet regime. This is one of my favorites: as many kinds of steamed vegetables as you like, about 1/4 cup each to make a total of 2 cups. Arrange them on a platter in rows and eat one row at a time. This way you always seem to have more left to eat. For instance, a row of julienned, fresh cooked beets (20 calories); a row of slivered green beans (43 calories); a row of julienned carrots (13 calories); a row of sticks of zucchini (9 calories); a row of blanched cherry tomatoes (15 calories) covered with sauteed mushrooms (7 calories); a row of small, diced white turnips (9 calories); a row of broccoli buds (6 calories) topped with spring onions (one spring onion = 3 calories).
Cold, marinate with Vinaigrette Dressing; hot, sprinkle lavishly with grated lemon or orange peel, chopped parsley, and sliced green onions. In a steamette the vegetables may all be cooked at one time. Serve with 4 oz cottage cheese (Fat Free = 96 calories).
For dessert, have 1/2 cup grapefruit sections (44 calories) marinated in apricot nectar (1 oz = 15 calories); and tea or coffee.
DINNER:
spinach, mushroom, and orange salad with Vinaigrette Dressing
Coq au Vin
1/2 cup shredded Zucchini
Carrots in Vodka
1/2 Baked Custard with Orange Sauce
tea or coffee
Now, for my dinner last night. I DID NOT make the wedge salad with Red Wine Vinaigrette. I looked at the amount of food and decided I just didn't need it. Plus, I was tired of chopping and mincing and dicing, etc. I was actually satisfied with what I did eat.
I'm from Texas, born and raised. I LOVE me some beef fajitas. Flank steak is not my favorite cut of meat for anything but fajitas, sorry Helen. I prepared the meat just as written and I thought it was tough. There has to be a lean cut of beef that could be substituted, I'll work on that.
The Turnip Pudding was actually more of a souffle minus the butter, flour and egg yolks, but I did enjoy it. I also cut the recipe in half and it was warm and lightly browned on top while being light inside, scaling back worked for this one. I was worried about the "turnip" part of this pudding but the flavor is not bad. Just not a vegetable I eat. I would make this again. The Stir Fried Spinach is nice. I used Brummel and Brown whipped spread and lite salt. Helen calls for Veg Sal which I can't find locally. It does still exist, you can get it on Amazon if anyone decides to be a purist here. $22.00 for a six-pack of 4 oz shakers. Vege Sal by Spike. Lite salt contains Potassium which your body needs anyway and I can even get it at the convenient store by my house, win win. The grated carrot on top (1 baby carrot equals 1 tsp) didn't really add any flavor but the color contrast was rather striking. Nice touch. Again, didn't "jelly" my vegetable consomme, but did like it warm. I did just warm it so the vegetables still had a nice texture. I was really pushing it to get to 700 calories for yesterday (I'm getting my numbers from my FitBit app, so I'm kinda just guessing they are correct.) I am also drinking a glass of cold water with a TBSP of Bragg's Apple Cider Vinegar (raw, unfiltered, with the "mother") before every meal, but I've done that for a while, not anything new. Another thing my grandmother said to do.
RECIPES in order of use:
Vinaigrette Dressing. We used this for Lunch on Monday so the recipe will be on yesterday's post.
Coq au Vin
For 4
1 TBSP shallots
2 Rock Cornish hens, disjointed
4 small white onions
3/4 cup beef consomme
3/4 cup dry red wine
16 small whole mushrooms
vegetable or lite salt to taste
fresh ground pepper to taste
2 TBSP chopped parsley for garnish
Prepare skillet with nonstick vegetable spray or small amount of vegetable oil. Add shallots; saute for 1 minute. Add hens, place under broiler until brown. Add onions, consomme, and red wine. Cover and simmer on top of stove for 30 minutes. Add mushrooms and cook over high heat, until liquid is reduced to one-quarter of its original volume. Season, sprinkle with parsley, and serve. Recommended portion: 1/2 hen with 1 onion, 4 mushrooms (137 calories) (I PLAN ON HALVING THIS ONE TOO, my little hen is relaxing in a water bath thawing away in my kitchen sink as we speak).
Carrots in Vodka
For 4
1 cup julienne of raw carrots
1/4 cup vodka
1 TBSP orange peel
a pinch of sugar substitute
vegetable or lite salt to taste
Place everything in a small pot. Cover and simmer until carrots are tender. Recommended portion: 1/4 cup (25 calories)
Baked Custard in Orange Sauce
For 4
4 egg yolks
2 cups skim milk
1/2 tsp sugarless sweetener
1 TBSP grated orange peel
1/2 tsp vanilla
Beat egg yolks; add milk, sweetener, grated orange peel, and vanilla. Pour into individual baking cups, place in pan of hot water, and bake at 350F until custard is set, about 50 minutes. You may sprinkle a few grains of nutmeg on each before baking. Serve with Orange Sauce (below). This is especially recommended as a dessert men will enjoy also. Recommended portion: 1 cup and 1 tablespoon sauce (97 calories). VARIATIONS: Add 1 TBSP Grape Nuts to mixture or add 1 TBSP carob powder and leave out the orange peel.
Orange Sauce
1/2 cup fresh orange juice
1/2 cup water
1 tsp sugarless sweetener
1/2 tsp arrowroot
1 TBSP slivered orange peel
Heat juice, water, sweetener, and arrowroot. Cool. Add peel.
Good luck, hope you enjoy your dinner. I'm excited about Coq au Vin and especially the Baked Custard with Orange Sauce.
Monday, August 3, 2015
Monday, your first day
For Monday, prepare breakfast as posted below (Friday).
LUNCH
"It is not wise to skip lunch. You are usually hungrier for dinner if you do. If you live alone, you can eat your heavier meal at noon, so much the better for dieting results." Helen Corbitt
1/2 papaya filled with 1/2 cup cold cooked shrimp on a bed of soft lettuce. Sprinkle with 1 tablespoon of lime juice and a few gratings of coconut, about 1 teaspoon.
3 stalks hot or chilled asparagus, fresh, frozen, or canned. If hot, sprinkle with 1 teaspoon grated lemon peel, chopped pimiento, and parsley; if cold, serve on a bed of watercress or soft lettuce with 1 teaspoon Vinaigrette Dressing.
Black coffee or tea
"Of course, you should take your coffee and tea without sugar or cream, but add skim milk if you must. In counting calories for milk in your coffee or tea, allow about 1/4 cup, 25 calories.
Water-packed tuna fish, crabmeat, or chicken could be substitute for the shrimp; with chicken, add 1 tablespoon low-calorie yogurt mixed with 1/4 teaspoon Dijon mustard. Keep this combination made up in your refrigerator for salads, vegetables, seafood--1 cup low-calorie yogurt plus 1 tablespoon Dijon mustard and 1 teaspoon lemon juice.
If you have a letdown in the afternoon around 3:30 or 4:00, 1/2 cup cut-up fresh fruit in the blender or food processor with 1 cup of ice and fresh mint makes a delicious pick-me-up, as does 1/2 cup skim milk or 1/2 cup bouillon."
DINNER
"Eat dinner at 7:00p.m. or shortly thereafter. Kick the 9:00 or 10:00 habit."
Jellied Vegetable Consomme
Marinated Flank Steak
Stir-fried Spinach with 1 teaspoon grated carrot sprinkled on top
Turnip Pudding
1/4 head romaine lettuce with 1 teaspoon Red Wine Vinegar Dressing
chilled steamed fresh peach or pear with 1 tablespoon of pureed strawberries or raspberries as a sauce
demitasse
Not all of the items have corresponding recipes in the book. And some things are not going to be available any longer, this book was published in 1979 and the recipes had been in use at the GreenHouse Spa since 1965. There will have to be some concessions made.
RECIPES in order of use:
Vinaigrette Dressing
Use for marinating vegetables, seafood, and greens
1 TBSP Dijon mustard
2 TBSPs lemon juice
2 TBSPs vinegar
3/8 cup safflower oil
vegetable or lite salt to taste
1/2 tsp freshly ground pepper
3/8 cup water
Put first six ingredients in a bowl and beat for 1 minute with a whisk. Whip in the water a little at a time. Recommended portion: 1 TBSP (54 calories)
VARIATIONS: For Mimosa Dressing, add one hard-cooked egg white, finely diced or sieved, and 2 TBSPs finely chopped parsley. For Nicoise Dressing, add 1/2 clove garlic, minced; 2 TBSPs onion, minced; and 2 TBSPs chopped parsley.
Jellied Vegetable Consomme
Serves 4
2 cups jellied beef consomme
1/4 cup seeded cucumber, finely diced
1 cup tomato, peeled, seeded, finely chopped
1/4 cup green onion, sliced paper thin
1/2 cup celery, finely diced
1 tsp salad oil
1 TBSP red wine vinegar
twist of lemon for garnish
Lightly mix all ingredients. Refrigerate. Serve with twist of lemon. Recommended portion: 1/2 cup (40 calories).
MY OWN PERSONAL OPINION here: If you like a jellied soup then just add a packet of unflavored gelatin to canned or homemade beef consomme. If you do not, this is a nice liquid soup served warm instead of chilled.
Marinated Flank Steak
Serves 8 to 12
1 2 1/2-3 lb flank steak, lean
1 TBSP salad oil
1/2 cup dry white wine
1 or 2 cloves garlic, minced
1 TBSP onion, minced
a pinch of thyme
1 bay leaf
2 TBSP chopped parsley or chives
Trim the steak of all visible fat. Place it in a shallow casserole. Mix and add the remaining ingredients. Cover and refrigerate overnight, turning once. Remove the meat, reserving the marinade; place it on a flat pan and broil it 4 inches from the heat, 4 to 5 minutes. Turn it over and repeat on the other side. Slice thin diagonally and keep it warm while you make a sauce by deglazing the pan juice with the leftover marinade. Vary the flavor by using dry red wine in place of white, or by adding soy sauce, more garlic, and slivers of fresh ginger root. Recommended portion: 3 oz meat plus 1 TBSP sauce (200 calories).
Stir-fried Spinach
for 4
1 lb fresh spinach
1 tsp whipped margarine
1/4 cup onion, thinly sliced
vegetable salt to taste
Wash spinach and remove heavy stems. Drain. melt margarine in hot skillet. Add onion and stir for 30 seconds. Add spinach and stir for 1 minute. Season. Recommended portion: 1/2 cup (33 calories). VARIATIONS: For added flavor sprinkle this with a few grains of Parmesan cheese or grated lemon or orange peel; or substitute a few thinly sliced mushrooms for the onion.
Turnip Pudding
for 6
8 medium white turnips, peeled and sliced
2 TBSPs onion, chopped
1/2 cup skim milk
vegetable or lite salt, to taste
2 egg whites, beaten stiff
Cook the turnips and onion in a steamer, or covered in boiling water, until just tender. Do not overcook. Drain. mash, or whip thoroughly in a blender or food processor. Heat milk, and fold into the stiffly beaten egg whites. Pour into a lightly buttered casserole and bake at 350F/180C until puffy and lightly browned. Or skip the egg whites and serve sprinkled with chopped parsley or chives. Recommended portion: 1/2 cup (48 calories).
Red Wine Vinegar Dressing
1/4 cup water
1/3 cup red wine vinegar
1/4 cup safflower oil
1 tsp Dijon mustard
2 tsps prepared horseradish
1 clove garlic, minced
2 TBSPs chopped parsley
The better the red wine vinegar, the better the dressing. Mix all ingredients thoroughly. Especially good for marinating fresh artichokes. Recommended portion: 1 TBSP (45 calories).
Now, what I did for breakfast was take 1/4 cup Egg Beaters which equals 1 egg, scrambled it in the microwave with a tsp of heavy cream, pinch of Thyme and salt and pepper. The cream was about 17 calories, the Egg Beaters came out to 30 calories. 1 thin center cut slice bacon, fried crispy in paper towels in the microwave which was 30 calories and 1 slice of Melba Toast which is 20 calories. And, half a grapefruit = 60 calories. A grand total of 157 calories along with plain black coffee and lots of water. I never felt hungry.
Lunch was a different story. I went to the store last night. The only papaya was the size of a football and had awful gashes, bruises and gross areas but it was the only one so I got it hoping to salvage enough for lunch. No such luck. The center was moldy and icky so...my 1/2 a papaya should have been 60 calories. I subbed and Anjou Pear (60 calories) with my cooked shrimp (66 calories), greens (13 calories), lime juice and organic, unsweetened coconut (10 calories). I had my 3 asparagus spears (12 calories) steamed with fresh orange zest and 1 tsp Brummel and Brown spread (15 calories) . Grand Total for Lunch: 151 calories.
I brought a Green Tea bag (Lipton Acai, Dragonfruit and Melon) for 3pm. My grandmother would say that a cup of tea would perk you up, she was right! Try it sometime.
Helen says to always serve your food on beautiful dishes with fine linens, it'll taste better, you'll enjoy it more. I can see that, but I work. I have to transport my adult son who doesn't drive to and from work so my breakfasts have to be fast and even better, portable. I microwaved my egg and bacon. I packaged them in Rubber Maid lunch containers and the grapefruit was in a ziplock. I ate these items at my desk with plastic take-out utensils and I think the grapefruit won our long and messy battle. I fully understand and appreciate the role of a Grapefruit Spoon!!!
Again, I work, so I tend to eat at my desk--out of Rubber Maid lunch containers--with above mentioned plastic cutlery. Still. The food isn't bad. I wasn't hungry before noon. So far, so good. I do intend to scale (or attempt) these recipes back to a more reasonable size for me. It is just me, after all, and I do not want a fridge full of leftovers. Most of these look like just cutting them in half should do the job. Baked items, scones--cakes--cookies, etc. require more Sciencey stuff than I am made of and will have to be left alone!!
I will prepare my dinner items and eat them from my fanciest Target dishes, I may even drink my tea from a stemmed goblet (also from Target) and I am not in the possession of a demitasse but I don't drink coffee in the evenings anyway so... I'll let you know how dinner goes!!
LUNCH
"It is not wise to skip lunch. You are usually hungrier for dinner if you do. If you live alone, you can eat your heavier meal at noon, so much the better for dieting results." Helen Corbitt
1/2 papaya filled with 1/2 cup cold cooked shrimp on a bed of soft lettuce. Sprinkle with 1 tablespoon of lime juice and a few gratings of coconut, about 1 teaspoon.
3 stalks hot or chilled asparagus, fresh, frozen, or canned. If hot, sprinkle with 1 teaspoon grated lemon peel, chopped pimiento, and parsley; if cold, serve on a bed of watercress or soft lettuce with 1 teaspoon Vinaigrette Dressing.
Black coffee or tea
"Of course, you should take your coffee and tea without sugar or cream, but add skim milk if you must. In counting calories for milk in your coffee or tea, allow about 1/4 cup, 25 calories.
Water-packed tuna fish, crabmeat, or chicken could be substitute for the shrimp; with chicken, add 1 tablespoon low-calorie yogurt mixed with 1/4 teaspoon Dijon mustard. Keep this combination made up in your refrigerator for salads, vegetables, seafood--1 cup low-calorie yogurt plus 1 tablespoon Dijon mustard and 1 teaspoon lemon juice.
If you have a letdown in the afternoon around 3:30 or 4:00, 1/2 cup cut-up fresh fruit in the blender or food processor with 1 cup of ice and fresh mint makes a delicious pick-me-up, as does 1/2 cup skim milk or 1/2 cup bouillon."
DINNER
"Eat dinner at 7:00p.m. or shortly thereafter. Kick the 9:00 or 10:00 habit."
Jellied Vegetable Consomme
Marinated Flank Steak
Stir-fried Spinach with 1 teaspoon grated carrot sprinkled on top
Turnip Pudding
1/4 head romaine lettuce with 1 teaspoon Red Wine Vinegar Dressing
chilled steamed fresh peach or pear with 1 tablespoon of pureed strawberries or raspberries as a sauce
demitasse
Not all of the items have corresponding recipes in the book. And some things are not going to be available any longer, this book was published in 1979 and the recipes had been in use at the GreenHouse Spa since 1965. There will have to be some concessions made.
RECIPES in order of use:
Vinaigrette Dressing
Use for marinating vegetables, seafood, and greens
1 TBSP Dijon mustard
2 TBSPs lemon juice
2 TBSPs vinegar
3/8 cup safflower oil
vegetable or lite salt to taste
1/2 tsp freshly ground pepper
3/8 cup water
Put first six ingredients in a bowl and beat for 1 minute with a whisk. Whip in the water a little at a time. Recommended portion: 1 TBSP (54 calories)
VARIATIONS: For Mimosa Dressing, add one hard-cooked egg white, finely diced or sieved, and 2 TBSPs finely chopped parsley. For Nicoise Dressing, add 1/2 clove garlic, minced; 2 TBSPs onion, minced; and 2 TBSPs chopped parsley.
Jellied Vegetable Consomme
Serves 4
2 cups jellied beef consomme
1/4 cup seeded cucumber, finely diced
1 cup tomato, peeled, seeded, finely chopped
1/4 cup green onion, sliced paper thin
1/2 cup celery, finely diced
1 tsp salad oil
1 TBSP red wine vinegar
twist of lemon for garnish
Lightly mix all ingredients. Refrigerate. Serve with twist of lemon. Recommended portion: 1/2 cup (40 calories).
MY OWN PERSONAL OPINION here: If you like a jellied soup then just add a packet of unflavored gelatin to canned or homemade beef consomme. If you do not, this is a nice liquid soup served warm instead of chilled.
Marinated Flank Steak
Serves 8 to 12
1 2 1/2-3 lb flank steak, lean
1 TBSP salad oil
1/2 cup dry white wine
1 or 2 cloves garlic, minced
1 TBSP onion, minced
a pinch of thyme
1 bay leaf
2 TBSP chopped parsley or chives
Trim the steak of all visible fat. Place it in a shallow casserole. Mix and add the remaining ingredients. Cover and refrigerate overnight, turning once. Remove the meat, reserving the marinade; place it on a flat pan and broil it 4 inches from the heat, 4 to 5 minutes. Turn it over and repeat on the other side. Slice thin diagonally and keep it warm while you make a sauce by deglazing the pan juice with the leftover marinade. Vary the flavor by using dry red wine in place of white, or by adding soy sauce, more garlic, and slivers of fresh ginger root. Recommended portion: 3 oz meat plus 1 TBSP sauce (200 calories).
Stir-fried Spinach
for 4
1 lb fresh spinach
1 tsp whipped margarine
1/4 cup onion, thinly sliced
vegetable salt to taste
Wash spinach and remove heavy stems. Drain. melt margarine in hot skillet. Add onion and stir for 30 seconds. Add spinach and stir for 1 minute. Season. Recommended portion: 1/2 cup (33 calories). VARIATIONS: For added flavor sprinkle this with a few grains of Parmesan cheese or grated lemon or orange peel; or substitute a few thinly sliced mushrooms for the onion.
Turnip Pudding
for 6
8 medium white turnips, peeled and sliced
2 TBSPs onion, chopped
1/2 cup skim milk
vegetable or lite salt, to taste
2 egg whites, beaten stiff
Cook the turnips and onion in a steamer, or covered in boiling water, until just tender. Do not overcook. Drain. mash, or whip thoroughly in a blender or food processor. Heat milk, and fold into the stiffly beaten egg whites. Pour into a lightly buttered casserole and bake at 350F/180C until puffy and lightly browned. Or skip the egg whites and serve sprinkled with chopped parsley or chives. Recommended portion: 1/2 cup (48 calories).
Red Wine Vinegar Dressing
1/4 cup water
1/3 cup red wine vinegar
1/4 cup safflower oil
1 tsp Dijon mustard
2 tsps prepared horseradish
1 clove garlic, minced
2 TBSPs chopped parsley
The better the red wine vinegar, the better the dressing. Mix all ingredients thoroughly. Especially good for marinating fresh artichokes. Recommended portion: 1 TBSP (45 calories).
Now, what I did for breakfast was take 1/4 cup Egg Beaters which equals 1 egg, scrambled it in the microwave with a tsp of heavy cream, pinch of Thyme and salt and pepper. The cream was about 17 calories, the Egg Beaters came out to 30 calories. 1 thin center cut slice bacon, fried crispy in paper towels in the microwave which was 30 calories and 1 slice of Melba Toast which is 20 calories. And, half a grapefruit = 60 calories. A grand total of 157 calories along with plain black coffee and lots of water. I never felt hungry.
Lunch was a different story. I went to the store last night. The only papaya was the size of a football and had awful gashes, bruises and gross areas but it was the only one so I got it hoping to salvage enough for lunch. No such luck. The center was moldy and icky so...my 1/2 a papaya should have been 60 calories. I subbed and Anjou Pear (60 calories) with my cooked shrimp (66 calories), greens (13 calories), lime juice and organic, unsweetened coconut (10 calories). I had my 3 asparagus spears (12 calories) steamed with fresh orange zest and 1 tsp Brummel and Brown spread (15 calories) . Grand Total for Lunch: 151 calories.
I brought a Green Tea bag (Lipton Acai, Dragonfruit and Melon) for 3pm. My grandmother would say that a cup of tea would perk you up, she was right! Try it sometime.
Helen says to always serve your food on beautiful dishes with fine linens, it'll taste better, you'll enjoy it more. I can see that, but I work. I have to transport my adult son who doesn't drive to and from work so my breakfasts have to be fast and even better, portable. I microwaved my egg and bacon. I packaged them in Rubber Maid lunch containers and the grapefruit was in a ziplock. I ate these items at my desk with plastic take-out utensils and I think the grapefruit won our long and messy battle. I fully understand and appreciate the role of a Grapefruit Spoon!!!
Again, I work, so I tend to eat at my desk--out of Rubber Maid lunch containers--with above mentioned plastic cutlery. Still. The food isn't bad. I wasn't hungry before noon. So far, so good. I do intend to scale (or attempt) these recipes back to a more reasonable size for me. It is just me, after all, and I do not want a fridge full of leftovers. Most of these look like just cutting them in half should do the job. Baked items, scones--cakes--cookies, etc. require more Sciencey stuff than I am made of and will have to be left alone!!
I will prepare my dinner items and eat them from my fanciest Target dishes, I may even drink my tea from a stemmed goblet (also from Target) and I am not in the possession of a demitasse but I don't drink coffee in the evenings anyway so... I'll let you know how dinner goes!!
Friday, July 31, 2015
Breakfasts, let's get the whole month out of the way now!
Eat breakfast. Every day!
Start with fresh fruit. For example, an orange, 1/2 grapefruit, whatever fruit is ripe, the equivalent of 1/2 cupful. Then have an egg or 1 ounce of low-fat cottage or farmers' cheese or 2 very thin slices of Canadian bacon or 2 slices of very crisp bacon. Also include, if you like, 1 thin slice of whole wheat or health bread toast. Or choose, in place of bread, 3/4 cup whole grain cereal and 1/2 cup skim milk. You may have tea or coffee, decaffeinated if you prefer, black or with skim milk. Vary breakfasts as much as possible. Don't get in a rut. Stay away from sugar.
Fruits adding up to 1/2 cup:
1/2 grapefruit, iced or baked, or its juice
1 medium orange, sliced, sectioned, or its juice
1 medium peach, fresh or steamed
1 medium Bartlett, Comice, or Bosc pear, fresh or steamed
1 small apple, fresh or steamed
1/4 cantaloupe
1/8 honeydew, Spanish or casaba melon
1/2 cup berries, any kind
1/2 small papaya
1/2 cup ripe mango
1/2 medium banana
1 tangerine
3 apricots, fresh or steamed
1/2 cup fresh pineapple
2 small fresh figs
10 grapes
3 small stewed prunes with 2 tablespoons juice, no added sugar
1 kiwi fruit (a delicious, funny-looking green fruit with brown fuzz all over it; just peel and slice it)
Eggs:
You need protein to start your day with: 1 egg, soft-boiled, hard-cooked, poached in water or skim milk, or baked in a covered ramekin or cooker. Or scramble it without butter (prepare pan with nonstick vegetable spray), but add 1 teaspoon cottage cheese and you'll enjoy it more. And and omelet with 1 added egg white, some herbs, or a few gratings of Parmesan cheese, will set you up for the day. Remember that the calories are concentrated in the yolk; a medium-size egg has 52 calories in the yolk, 15 in the white. If you are too worried about calories and cholesterol, skip the yolk. While the yolk has more calories than you might think you would like, it has, among other things, iron, copper, and Vitamin A, and you need them all.
Start with fresh fruit. For example, an orange, 1/2 grapefruit, whatever fruit is ripe, the equivalent of 1/2 cupful. Then have an egg or 1 ounce of low-fat cottage or farmers' cheese or 2 very thin slices of Canadian bacon or 2 slices of very crisp bacon. Also include, if you like, 1 thin slice of whole wheat or health bread toast. Or choose, in place of bread, 3/4 cup whole grain cereal and 1/2 cup skim milk. You may have tea or coffee, decaffeinated if you prefer, black or with skim milk. Vary breakfasts as much as possible. Don't get in a rut. Stay away from sugar.
Fruits adding up to 1/2 cup:
1/2 grapefruit, iced or baked, or its juice
1 medium orange, sliced, sectioned, or its juice
1 medium peach, fresh or steamed
1 medium Bartlett, Comice, or Bosc pear, fresh or steamed
1 small apple, fresh or steamed
1/4 cantaloupe
1/8 honeydew, Spanish or casaba melon
1/2 cup berries, any kind
1/2 small papaya
1/2 cup ripe mango
1/2 medium banana
1 tangerine
3 apricots, fresh or steamed
1/2 cup fresh pineapple
2 small fresh figs
10 grapes
3 small stewed prunes with 2 tablespoons juice, no added sugar
1 kiwi fruit (a delicious, funny-looking green fruit with brown fuzz all over it; just peel and slice it)
Eggs:
You need protein to start your day with: 1 egg, soft-boiled, hard-cooked, poached in water or skim milk, or baked in a covered ramekin or cooker. Or scramble it without butter (prepare pan with nonstick vegetable spray), but add 1 teaspoon cottage cheese and you'll enjoy it more. And and omelet with 1 added egg white, some herbs, or a few gratings of Parmesan cheese, will set you up for the day. Remember that the calories are concentrated in the yolk; a medium-size egg has 52 calories in the yolk, 15 in the white. If you are too worried about calories and cholesterol, skip the yolk. While the yolk has more calories than you might think you would like, it has, among other things, iron, copper, and Vitamin A, and you need them all.
Introduction to the GreenHouse Spa
"Since 1965, The GreenHouse has been a destination for women from across the globe who have sought to maintain a more harmonious balance between mind, body and spirit in a serene and restorative setting. Located just outside of Dallas in Arlington, Texas, this acclaimed luxury destination spa is idyllically situated in an elegant Southern-style mansion surrounded by ten acres of lush, manicured gardens. What distinguishes The GreenHouse from other spas is our personalized service and our impeccable attention to detail. Our warm and gracious staff aims to provide each guest with an experience that is uniquely hers."
Trip Advisor, 2010
"The GreenHouse Spa was owned by Great Southwest Corporation with promotional assistance from Neiman-Marcus and Charles of the Ritz, it soon became one of the most famous spas in the world. I was invited to join the staff as Food Consultant and was involved in planning and preparations from the very beginning.
The GreenHouse was established as a haven of escape for women. I contend that regardless of what kind of food you eat, or how many calories it contains, you will enjoy it more if it is served with style and flair. My menus provided contrasts not only among the flavors and textures of the foods served but also--and this is most important--among the colors. Serving implements and accessories should complement each other as well as the food. To go with the Limoges, Aynsley, and Herend china, I chose Irish linens in pastel colors. The linens selected for the elegant formal dinners are appropriate background for the Royal Crown Derby and Limoges china, the Waterford crystal, and the sterling silver. Informal luncheon around the indoor pool is served on Italian pottery that carries out the garden theme of lunching among blooming flowers and plants."
Helen Corbitt, 1979
Sadly, the GreenHouse Spa is no longer in service. They just couldn't compete with the in-house spa deals at hotels and cruise ships. The days of one-on-one spa vacations of this type are long gone, but it is fun to imagine what it was like if even just through the foods that were prepared and served to the guests. You can, you know! Helen Corbitt's GreenHouse Cookbook will let you do just that. The book contains a months worth of menus and recipes. Now, back then the guests were only given 850 calories which sounds unthinkable, but with just a little tweaking you can up the calories to a range you are more comfortable with and still lose weight, especially if you accompany this diet with an exercise routine. I read other places that if you take your desired weight and multiply it by 10, you will get the amount of calories you need to consume a day to reach that weight.
I have stalled out or plateaued in my personal weight loss journey and I am not a patient person, so if something doesn't work, I change it! I will follow Helen's GreenHouse Diet exactly as written the first few days (I may need to add snacks and these few days will tell me yes or no) just to see how things go. Join me! I'll post the weeks menu so you can.
Trip Advisor, 2010
"The GreenHouse Spa was owned by Great Southwest Corporation with promotional assistance from Neiman-Marcus and Charles of the Ritz, it soon became one of the most famous spas in the world. I was invited to join the staff as Food Consultant and was involved in planning and preparations from the very beginning.
The GreenHouse was established as a haven of escape for women. I contend that regardless of what kind of food you eat, or how many calories it contains, you will enjoy it more if it is served with style and flair. My menus provided contrasts not only among the flavors and textures of the foods served but also--and this is most important--among the colors. Serving implements and accessories should complement each other as well as the food. To go with the Limoges, Aynsley, and Herend china, I chose Irish linens in pastel colors. The linens selected for the elegant formal dinners are appropriate background for the Royal Crown Derby and Limoges china, the Waterford crystal, and the sterling silver. Informal luncheon around the indoor pool is served on Italian pottery that carries out the garden theme of lunching among blooming flowers and plants."
Helen Corbitt, 1979
Sadly, the GreenHouse Spa is no longer in service. They just couldn't compete with the in-house spa deals at hotels and cruise ships. The days of one-on-one spa vacations of this type are long gone, but it is fun to imagine what it was like if even just through the foods that were prepared and served to the guests. You can, you know! Helen Corbitt's GreenHouse Cookbook will let you do just that. The book contains a months worth of menus and recipes. Now, back then the guests were only given 850 calories which sounds unthinkable, but with just a little tweaking you can up the calories to a range you are more comfortable with and still lose weight, especially if you accompany this diet with an exercise routine. I read other places that if you take your desired weight and multiply it by 10, you will get the amount of calories you need to consume a day to reach that weight.
I have stalled out or plateaued in my personal weight loss journey and I am not a patient person, so if something doesn't work, I change it! I will follow Helen's GreenHouse Diet exactly as written the first few days (I may need to add snacks and these few days will tell me yes or no) just to see how things go. Join me! I'll post the weeks menu so you can.
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