The 5:2 Feast: Fabulous Filling Soup for a Fast Day

Fifteen lousy, rotten pounds. I've been trying to lose  them for the last 8 years or so. They just sneaked onto my body when I wasn't watching, because, well, before I hit 45 or so, I never had to watch. I always ate what I wanted and it was quite a surprise to watch the scale just creep up. Who knew pizza for lunch and dim sum for supper would start packing on the pounds? So I am a bit of a Judy-come-lately to the dieting game. What makes it rather ironic, is that as a nutritionist, I counseled others on how to lose and help keep those extra pounds at bay.

So a few years back I joined Weight Watchers, and I gained three wonderful friends and a ton of Facebook friends, but weight wise, I yo-yoed up and down with the same 10 pounds. I learned that for me, I can stick to a "Plan" for a few days, and then real life intervenes with croissants. Counting every bite, every day, no matter in Points or in calories is a giant pain in the butt. All those aphorisms like "Nothing tastes as good as thin feels" are baloney. Obviously, whoever dreamed that one up has never had a chocolate dessert in a fine French restaurant with a good pastry chef. Or fresh homemade bread warm from the oven slathered in butter. Good food is a wonderful thing. Watching every bite you take forever is not a life; its a life sentence.

Back when I was in my 20's, I was very thin, I ate like a horse some days, and others, I just wasn't that hungry, so I ate little. And somewhere, somehow, over the years, I'd managed to lose track of what was actual hunger, so I grazed all the time. I did manage to stop gaining by watching my sugar and grain intake, and held at the same weight for years. But lose, no.

I'm not much for popular diets. When clients would ask about them, I'd usually suggest they try something reasonably well tested, like Weight Watchers, instead of whatever guru had a book on the NYT Best Seller List. But I knew in my heart the success rates are low, because no one really wants to eat skimpy portions every day, or cut out favorite foods. Highly motivated folks, those who are obese, or with big health issues, whose lives depend on their losing and keeping their weight off may be able to do it, but for most people, those of us who are just moderately overweight, its tough. A chunk of Brie, with a few crackers and a glass of wine tastes much better and is more soul satisfying than a diet crispbread with tablespoon of non-fat cottage cheese and a glass of water.

I ran into a classmate last month from grad school who looked wonderful. When we were studying dietetics, she was trying every fad diet under the sun, both to lose weight, and to write her thesis. She had watched the documentary  called "Eat, Fast & Live Longer"  while she was in England last summer and was doing their fasting program, which calls for 2 days of fasting, and 5 days of normal eating. You heard me. Normal eating. She'd lost 15 pounds. And kept it off. The documentary showed here in the States on PBS. So of course by the time, I tried to find it online, PBS had already pulled it, probably saving it for one of their fundraisers. I couldn't find a link. My brilliant friend Michelle, got her also brilliant husband Chris to find it for me online. This is it, with commercials, but truly worth watching: http://documentaryheaven.com/eat-fast-and-live-longer/  The book is called The FastDiet, and I highly recommend you get it and read it before embarking on this plan. http://www.amazon.com/The-FastDiet-Healthy-Intermittent-Fasting/dp/1476734941/ref=tmm_hrd_title_0

This is a lot the way I used to eat when I was thin, and I decided to give it a try. I've been on it 2 and a half weeks, today is my 5th fast day, and I have lost 4.5 pounds. And this week has included quite a few birthday treats  and dinners out.  Hunger really does just come in waves, and staying busy is good. Plus, I just tell myself I'm not going to starve to death missing a meal or two. I know that's true. Neither will you.

Since my buddy Amy keeps asking what I eat, here's a recipe for her. It's a very filling soup that I'll reheat at work tonight for my dinner. My 500 calorie fast day is usually 100 calories of Greek yogurt or a 100 calorie protein drink,  a lunch of a small green salad with a little tuna, tomato and balsamic vinegar, for another 100, and a 300 calorie dinner.

This Asian-inspired soup is very delicious,  spicy and satisfying. You can certainly use shrimp alone, or chicken alone or any other protein you like, if you keep the calories from the protein under 200.

A Fabulous 5:2 Meal in a Bowl
Spicy Chicken & Shrimp Asian- Style 5:2 Soup

Spicy Chicken & Shrimp Asian-Style 5:2 Soup
Serves 1
Note: to make this easy and fast to prepare, buy pre-frozen, individually wrapped, antibiotic free chicken breasts, and IQF bags of frozen, peeled raw shrimp. You can also use whatever vegetables you like or have, as long as they come to a total of fewer than 50 calories. Greens are good. A kitchen scale is also a good thing to have, if you truly want to be accurate.


1 8 oz. bag Shirataki noodles, spaghetti style
2 cups of water
1 teaspoon Thai Green Curry paste
1/4 teaspoon garlic powder
dash of Thai fish sauce
1 teaspoon  grated fresh ginger
1/2 teaspoon kosher salt
1 3- 4 oz. raw, boneless, skinless chicken breast
2 oz. raw small or cut shrimp, peeled and deveined
1/2 medium zucchini,  coarsely shredded
1 small scallion, thinly sliced
2 cups raw baby spinach, loosely packed
2 Tablespoons shredded fresh basil
2 teaspoons lime juice

1. Drain the noodles into a strained and rinse well.  Drain, and place in a glass measuring cup and microwave for a minute or two, and then drain thoroughly, cut into spoon-manageable strands (I use a clean scissors) and set aside.

2. In a medium saucepan, place the water, the curry paste, garlic powder, fish sauce ginger and salt, and bring to a simmer. Add the chicken breast,  cover, and cook for about 10 minutes until cooked through. Remove the chicken from the stock and  add the shrimp. Cook until just opaque, and remove the shrimp. Shred the chicken with two forks and set aside with the shrimp.

3. Add all the vegetables and bring to a boil. Cook for 1 minute. Add the noodles, the shrimp and chicken, and stir well. Stir in the basil and the lime juice and serve hot.

Disclaimer: Just under 300 calories, approx. Your calculations may differ, so please run your own numbers and adjust your ingredients accordingly.

Truffle Envy: Orechette with Truffled Lobster & Shrimp

There was a run on truffle cutters at work this week. Really, our store ran out. Every one we had sold, so apparently, our neighbors over at DiBruno Brothers in Ardmore were selling truffles hand over fist. One lady on Monday, disappointed that we had no more cutters, kindly showed me her little plastic tub of rice with 2 walnut-sized black truffles in it. She complained that they had been out of the white Italian truffles, so she'd had to settle for the black ones. I wanted to snatch the container from her hands and run like hell. I have some self control, though not much when it comes to truffles.

Not having a truffle budget, I've added all sorts of truffle-infused products to my pantry and freezer so I can indulge my cravings without going broke. D'Artagnan's black truffle butter, some black truffle salt, and black truffle oil were going to have to do the job of my still-coveted black truffle shavings. Lounging in the freezer were two small Maine lobster tails and part of a bag of Gulf shrimp leftover from our Christmas festivities. New Year's Day is still a reason to have a nice dinner, especially since it was just going to be the two of us, and I was using up leftovers, right? Luxurious leftovers, to be sure, but hey, the holidays come but once a year.

The actual hands-on cooking part goes fast, but you'll need to start about 45 minutes ahead, since so much of the flavor of this dish comes from making a quick stock from the shrimp and lobster shells and cooking it down. That takes next to no work on your part and is crucial to the deep seafood flavor of this dish. And please, if you can, buy domestic seafood whenever you can for both food safety and keeping our fishermen at work.

I love this so much, I'm having a VERY happy new year so far...I think you will too, if you make this for dinner soon.

Lobster, shrimp and truffles, oh, my!

Orechette with Truffled Lobster & Shrimp 

Ingredients:

2 (4-6 oz) Maine lobster tails, thawed 
12 oz. Gulf shrimp, thawed
1/2 cup dry white wine
2T D'Artagnan black truffle butter
two pinches black truffle salt
2T minced fresh chives
Black truffle oil to drizzle

2 oz. whole wheat orechette pasta, or small shells

Instructions:

1. Shell and devein the shrimp, and remove the lobster meat from the shells, by cutting through the underside of the shells with a scissors and pulling the meat free.  Cut the lobster into 5-6 bite sized pieces, and then place all of the shellfish in a bowl and refrigerate. 

2. Place all the shells into a medium saucepan, add the white wine, and barely cover with water. Bring to a boil and cook about 20 minutes until there is just about 1 cup of liquid left in the pot. Strain out all the shells, and place the resulting stock back into the saucepan.

The lobster shells will turn bright red as they cook,
 and depending on the variety of shrimp you've used,
 their shells will turn pink.

3. Bring a pasta pot of water to a boil, salt well, and cook the orechette until just past al dente, about 11-12 minutes. Drain and set aside.

4. Bring the stock to a boil in the saucepan, add all the shrimp and lobster, and cook stirring just until the shrimp and lobster are opaque. Add the truffle butter, the truffle salt, and the chives and stiruntil the butter has melted and the sauce looks creamy. Add the pasta and cook for another minute, tossing the pasta in the sauce to coat well. Place in a heated serving bowl, and drizzle with the truffle oil just before serving.

Serves 2-3

The Beautiful Bowl: Shrimp & Asparagus Soup

Shrimp & Asparagus Soup

There is a collection of recipes, each neatly written out by hand on card, in plastic sleeves, in a box in the hallway bookcase.  Old School. Quaint. They’re mine. I wrote them out, one by one, as I tried the recipes as a bride, back in the last century. It just kills me to say that.

If I hadn’t accidently knocked the box over, and picked this recipe for Shrimp and Asparagus soup up off the floor, I’d have probably passed from the planet without having made it again. That would have been a loss, we loved it so much, I probably served it as a first course for every holiday meal for two years straight.

The original version of this uses frozen asparagus cuts, half & half, and two cans of Cream of Asparagus soup. I have no idea where I found the original recipe (it has to date from the late 70’s) but it was so delicious, I knew I could remake it and still get all of the flavor. Actually, this version is better, and the flavor is brighter since it uses fresh asparagus, and doesn’t have that pasty taste you get from canned cream soup. I’ve replaced the canned soup, and the half & half with silken tofu. It adds no taste, but makes a thick, creamy substitute for the dairy and the flour. This soup is dairy free, gluten free, and if you want to leave out the shrimp (and its good!) vegetarian / vegan.

The big thing here is making a quick stock from the scraps and trimmings of the ingredients. There is HUGE flavor in them, and it really boosts the taste into the stratosphere. I do it all the time with vegetable bits and keep some in the fridge to use to pump up the flavor of soups, sauces or just to cook rice, pasta or other vegetables in it.

Shrimp & Asparagus Soup

Serves 4

Two Versions: the slightly fussy, pretty version, and the less pretty, less fussy version. The first version actually doesn’t take long to make, and the result is a gorgeous spring green soup studded with pink shrimp. You do eat with your eyes, after all. It makes for a beautiful bowl.  The less fussy version isn’t a really pretty green as is the version with the blanched asparagus. Both taste great!

1 lb. fresh asparagus, woody ends broken off, and reserved

¾ lb. Extra-Large Shrimp, cleaned, shells and tails reserved

1 bunch scallions, keeping the white and light green part, reserve the green tops and roots

1 Tblsp kosher salt

1 Tblsp safflower or canola oil

2 tsp mild curry powder

1/2 cup dry sherry

1 box shelf stable silken tofu (firm or x-firm)

Kosher salt

1. Make the stock from the trimmings: Place the woody asparagus ends, the shrimp shells and tails, the salt and the scallion trimmings in a small saucepan. Add water to just barely cover the ingredients. Bring to a boil, stir well, and then lower the heat to a simmer. Let cook for about 10 minutes.

Flavor boost: Quick stock from shrimp and vegetable trimmings

2. In the meantime, trim the tips off the asparagus, and set aside in a small bowl, then cut the remaining stalks into 1/3” to ½” pieces. Set aside in a separate bowl. Cut the scallions into ¼” rounds and set aside in another small bowl. 

3. Bring about 6 cups of water in it to a boil in a medium saucepan.  Salt it heavily— 2-3 tablespoons. Fill a medium bowl with half ice, half water and set near the stove. Drop the asparagus tips into the boiling water for 2-3 minutes. Remove with a slotted spoon or a skimmer to the bowl of ice water. Now drop the cut asparagus stalks into the boiling pot and cook for 3 minutes. While it cooks remove the tips from the ice water and put back into their bowl. This is your pretty bright green garnish for your soup.  Remove the asparagus cuts from the boiling pot, and shock in the ice bath. Remove the asparagus cuts to another bowl, and cook the shrimp in the salt water for 3-4 minutes, until they turn pink and opaque. Remove to a separate bowl and set aside.

4. Drain the hot salt water, rinse and dry the pan, and place over medium heat. Add the safflower oil and heat for a moment or two then add the scallion rings and the curry powder. Cook until fragrant and the scallions begin to soften. Add the sherry. Bring to a simmer.

5. Carefully strain in the stock from the pot with the shrimp shells into a bowl, and measure out 2-1/2 cups (add a little water if needed). Add to the scallions. Put in the asparagus cuts and cook until they begin to soften, also about 3-4 minutes. Carefully put the mixture into a blender container and add the drained box of tofu, and puree until smooth. You may also use a stick blender in the pan if you have one.

6. Taste for seasoning, add the shrimp, and serve immediately, garnished with the reserved asparagus tips. If you must reheat this soup, heat it very gently, just to serving temperature-- do not boil, or the tofu will curdle.

Note: You can “rescue” the soup if it curdles by skimming out the shrimp and asparagus tips, puree the hot soup again, and then add the shrimp and asparagus tips back in.

Serves 6

The much less fussy version:

Do steps 1 and 2 as above. Heat the oil in a medium saucepan, and cook the scallions and curry powder, add the sherry, and 2-1/2 cups of the shrimp shell stock.

Bring to a simmer, and add  the shrimp. Remove the shrimp when they are pink and opaque and set aside. Put in all the asparagus, tips and all and cook until it’s softened, about 3-4 minutes. Add in the tofu, drained and broken up, and puree either in a blender or with a stick blender in the pot.

Taste for seasoning, place the shrimp in the bowls and pour over the pureed soup. If you must reheat this, do not boil or the tofu will curdle. If it does curdle, see the Note above about rescuing the soup.