Comparing Plans: MIND

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.

Paleo and Keto diets are all the rage, but it seems to me that the MIND Diet should be better-known. It was developed in 2015 at Rush University Medical Center in Chicago from two widely-regarded diets: the Mediterranean Diet and the DASH Diet. The name is a real smash-up: Mediterranean-DASH Intervention for Neurodegenerative Delay. As that implies, the diet has genuine benefits for those who wish to forestall neurodegenerative disorders such as Alzheimer’s and Parkinson’s Disease. Furthermore, although it is not an eating plan aimed at weight-loss/body health, it could help to lower cholesterol and weight. Since Dr Mosley recommends a Mediterranean Diet for Slow Days, it is remarkably easy to merge this with a Fasting Diet. Dear Husband and I tried it out, designing a month-long plan of eating, and were glad to see how easy it was to follow. According to a study of 900+ seniors, those who followed the plan religiously reduced their risk of Alzheimer’s Disease by 53%. Those were less punctilious, still reduced their risk by 35%. Those are great numbers. I’m up for that. The chart below shows how nicely the MIND and FAST play together.

Is this food allowed on this diet…MINDOn Fast Days
Fatty Animal protein: beef, lamb, porkNo Yes
Lean Animal protein: chicken, turkey8 oz/weekYes, preferred
Eggs Yes Yes 
Beer, wine, cocktails5 oz red wine dailyOnly on Slow Days
Grains: brown rice, whole wheat pasta, whole cereal Yes Yes, in moderation
Nuts + seeds3 oz/week Yes, in moderation
Beans, legumes: peas, kidney beans, lentils, chickpeas4 oz/week Yes 
Seafood protein8 oz/week or moreYes 
Tropical fruitslimitedYes 
BerriesYes, often Yes 
Leafy green vegetables: spinach, chard, kale, lettuce1 oz/day or moreYes 
Cheese No Some 
Vegetable oils: olive, canolaYes Yes, in moderation
Animal fat: butterNo Yes, on Slow Days
Root vegetables: beets, sweet potatoes, carrotsYes Yes 
Other vegetables: onions, tomatoes, peppersYes Yes 
Higher fatNo No 
Colorful vegetablesYes Yes 
Higher fiberYes Yes
Daily Carb intakeunmeteredKeep it low
Complex carbohydrates: whole grains 3oz/day Yes
Simple carbs: cookies, pastries, cakeNoNot on Fast Day
16:8 intermittant fasting recommendedYesYes 
Number of days per week to follow the regimin 7 of 72 of 7
Do calories matter?No Yes, 600 on Fast Days
source: https://health.usnews.com/best-diet/mind-diet

Our meals today draw from ingredients that hew to the guidelines of the MIND Diet: whole-grain bread and a brightly-colored vegetable for breakfast, followed by beans with leafy greens for dinner. The soup also makes for a fine lunch, which is another time to eat your healthy ingredients.

Bruschetta Toast: 210 calories 12 g fat 4 g fiber 9.5 g protein 20 g carbs [12 g Complex] 56 mg Calcium  PB  This one was a serendipidous invention and it turned out to be yummy.

1 slice whole-grain seedy bread [Dave’s Killer Bread is great] one 2-oz egg 3 Tbsp Bruschetta sauce  – strain it if too liquidy 1 oz pear  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Toast the bread lightly and pan-fry or poach the egg. Spread 2 Tbsp of the bruschetta on the toast and top with the egg. Dollop the remaining bruschetta on the egg. Plate the fruit. Eat with knife and fork or with your hands. A taste sensation.

Bruschetta Sauce: makes 2 cups 1 cup= 285 calories 28.5 g fat 3 g fiber 2 g protein 10 g carbs 2 mg Ca
½ pound plum tomatoes
3-4 Tbsp extra-virgin olive oil
1 clove garlic + 1 scallion
½ tsp crushed red pepper flakes + ½ tsp salt
1 tsp fresh oregano, chopped
1 tsp fresh tarragon, chopped
2 Tbsp fresh basil, chopped
1 tsp fresh maarjoram, chopped
Core and quarter the tomatoes. Peel and crush the garlic.
Slice the scallion. Put all of these ingredients into a food processor and pulse off and on to make a chunky sauce.
½ pound plum tomatoesCore and quarter the tomatoes. Add to the above and pulse a few more times.
1 Tbsp balsamic vinegar
1½ teaspoons red wine vinegar
Pour the tomato-herb mixture into a bowl and stir in the vinegars.
This is the sauce that I mentioned in SlowDays: Bruschetta https://wordpress.com/post/fastingme.com/14162

Three-Bean Soup:  241 calories 3 g fat 29 g fiber 16 g protein 39 g carbs [32 g Complex] 134 mg Calcium  PB GF   A cold evening and a bowl of bean soup – so satisfying and delicious. HINT: This recipe produces 11 cups of soup. One serving = one cup A fine way to use up some of those beans that you hoarded when the Pandemic began.

1 cup dry navy beans** + 1 cup dry kidney beans** + 1 cup dry soldier beans** 2 Tbsp salt + water to cover beans 4 oz ham bone or ham hock, with some meat 1 cup onion, chopped 28 oz crushed tomatoes 1 tsp chili powder + 1 tsp dried basil 3 Tbsp lemon juice + salt + pepper to taste per serving: 1/2 cup baby spinach leaves cut as chiffonade **Any combination of beans will do. Add other types of beans or pulses, such as lentils, to create a 5-10 bean soup.

Rinse the beans in a collander under running water. Put them into a large bowl or cook pot and cover with 3-4” of water. The beans will double or triple in size as they absorb the water. Add salt and let the beans sit overnight. Next day, drain the water and discard. Put the beans in a large cook pot along with 1½ quarts water and the meaty bone. Bring to a boil, then turn down to a simmer and cover. Let cook slowly for 2 hours. Add the onion, tomatoes, and flavorings. Fish out the ham bone and cut the meat from it. Dice the meat, add back to the pot, and simmer slowly for one hour. Serve with ½ cup fresh baby spinach leaves stirred into the hot soup in each serving bowl at the last minute.

Ingredients for next week: Breakfast, single portion for Monday ……………………………………………… single portion for Thursday:

1 two-oz egg + lots of fresh herbs1 two-oz egg, hard-boiled 
Crushed tomatoes + low-fat cottage cheese1 slice whole-grain dark bread @ 70 calories
anchovy + cooked chicken meatchicken dinner sausage
pear2 prunes + onion
Optional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday: ………………….. ……………… single portion for Thursday:

quail/pheasant + rabbit liver + peascabbage + onion + rutabaga/turnip
Dijon mustard + fresh cranberries + eggcarrot + parsnip + dry green lentils
rich broth + turkey + onion + wild boarpork loin + frozen spinach + fresh spinach
mace + carrot + Arnold Sandwich Thin [100 calories]mace + dry mustard + caraway seed
Sparkling waterSparkling water

Boticelli

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. Welcome to freeketodiet and fraidycatfinance and morningfatmelter14 who are now Following.

Sandro Boticelli [born March 1, 1445 as Alessandro di Mariano Filipepi, but called ‘boticelli’ or ‘little barrel’] was yet another of the great artists of Florence, under the patronage of the Medici Family. He painted in the Renaissance style from 1470 to 1500. True to his time, he depicted religious themes, figures from Greek mythology, and society people in the style of Classical figures. His paintings are full of light and motion and beautiful people. He had many patrons and his skills were in great demand, but Sandro fell under the spell of the ascetic clergyman Savonorola, and he began to consider his mythological scenes to be irreverent. Some say he burned them, some say he refused to take new commissions. For whatever reason, Sandro’s style changed; he was not hired so often, and he was eclipsed by his contemporaries until his death in 1510. His posthumous legacy was obscured as well, until the late 1800s when there was a resurgence of interest in Florentine Renaissance art, permitting Boticelli again to take his place among the greats.

One of Boticelli’s most famous works is Primavera, an enormous painting showing the Goddess Venus with a retinue of Springtime characters. Off to the right, the cold winds of winter attempt to disrupt the revels but to no avail. This painting is on display in the Uffizi Gallery’s Boticelli Room along with The Birth of Venus, the other most-famous of Sandro’s works. It shows the nude Venus being wafted across the water on a giant scallop shell, new-born of the sea’s foam. Our breakfast is all about Spring [even though it will be a few weeks until the Equinox], and our dinner features sea scallops, of course.

Vernal Equinox Bake:  249 calories 8.4 g fat 2 g fiber 14 g protein 17 g carbs [5.5 g Complex] 212 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  For the change of seasons, a breakfast with cured meat [to represent Winter] and artichokes [to stand in for Spring]. Simple and flavorful.

1 two-oz egg 1/4 oz uncured capicola, diced 3/4 oz artichoke hearts, marinated and purchased in a jar 1 Tbsp reduced-fat cottage cheese 1/4 cup blueberries or strawberries + 2 Tbsp plain, fat-free yogurt   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Drain the artichokes and chop them. Spritz an oven-proof dish with non-stick spray and sprinkle the capicola and artichokes on the bottom. Whisk the egg with salt and pepper, pour it into the dish, and bake at 350F. 12-15 minutes. Combine the fruit with the yogurt in a ramekin and plate with the egg bake. Serve with optional beverages and gaze upon Primavera by Sandro Boticelli.

Scallops with Peas: 260 calories 9 g fat 5 g fiber 26 g protein 11 g carbs 153 mg Calcium  PB GF – if using GF flour in the Bechamel  Salty scallops and sweet green peas are a wonderful combination. Very simple to prepare. Low enough in calories to add a Side Salad if you wish.  Perch a picture of Birth of Venus on the table so you can see it as you dine.

¼ pound dry sea scallops 1½ Tbsp chives, chopped ¼ c Bechamel sauce, no cheese ½ cup frozen green ‘English’ peas 1 tsp lemon zest 1½ Tbsp Romano cheese, grated  Optional: side salad

Put the frozen peas in a bowl or cup to thaw. Pat the scallops dry and cut them in half along the equator. Spray a non-stick pan with cooking spray and heat the pan over medium-high. Pan-sear the scallops, 1-2 minutes per side, adding some salt and pepper. Turn the heat to low. Add the Bechamel, zest and chives to the pan, along with a little water or white wine to increase the liquid. Add the peas and most of the grated cheese. Heat thoroughly but gently and spoon into scallop shells or ceramic baking shells. Sprinkle with remaining cheese and briefly broil or bake to melt the cheese on top. Serve with Side Salad, adding 36 calories.

Plum Blossoms

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.

From mid-February to mid-March, one goes to look at the blossoms on the plum trees in Japan. Ume plums, actually closer to apricots, were introduced to Japan by the Chinese more than 1000 years ago. There are many culinary recipes for ume when they ripen in the Summer, especially for the beloved umeboshi or pickled plum. In February, the blossoms are a sign and hope of Spring. Looking at them means paying attention to a brief space time that will not come again. Is it the beauty of the blossom? or the transience of the event? or the chance to get out of our usual routine? or the opportunity to leave our laptops and very interior lives of these days and go to see something rare and beautiful and fleeting? Does it matter why? No — just do it. Go outside and watch the snow fall; or the birds at the feeder; or the leaves blowing in the wind; or the clouds moving across the sky; or water flowing. The moment has no meaning, except to enhance our awareness and to be a chance to meditate on the ordinary. Take a moment to have a Zen Moment.

Today we have a breakfast for a special day: Soufflé Pancakes, garnished with plums. Breakfast goes so much more smoothly when you have laid out a mise en place the night before. After a day of touring to see the blossoms, you want a quick meal. The curry for dinner is prepared as quickly as you can chop the vegetables. Cut them beforehand, and it goes even faster.

Japanese Soufflé Pancake Breakfast: 223 calories 6 g fat 1 g fiber 16 g protein 32 g carbs 132 mg Calcium  NB: Food values shown are for the pancakes and fruit only, and do not include the optional beverages. Here is a delightful breakfast treat. Dear Husband was most pleased. HINT: One batch serves 3 people, if each person has 3 pancakes.

You can add one more pancake and another sausage. I was a bit skimpy on this serving.

3 souffle pancakes — see full recipe below 2 turkey breakfast sausages @ 30 calories each 1 plum [two halves], canned in light syrup   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Prepare the batch of Souffle Pancakes. Cook the sausages. Cut the plum in thirds so you will have one piece to garnish each pancake. Plate the 3 pancakes and place a piece of plum on each one. Drizzle with syrup from the can of plums. Place the sausages on the plate and enjoy the lightest, fluffiest pancakes ever – like eating a cloud.

4 egg whites [6 Tbsp] Separate the night before but keep egg white refrigerated until it’s ready to be whipped.
Set griddle temperature to a medium-low setting – you want to cook them slowly.
2 egg yolks [2 Tbsp]
1 ½ Tbsp milk
4 tsp [10 g] white-whole wheat flour
4 ½ tsp [10 g] all-purpose white flour
½ tsp baking powder
Mix egg yolk in a bowl with milk. Sift the flour and baking powder into the yolk mixture and mix well. Measure all the ingredients out the night before to have your mise en place all ready.
Refrigerated egg whites
¼ tsp cream of tartar
Take egg whites out of the ‘fridge and add cream of tartar. Whip egg white until bubbles start to form
5 g sugar 
10 g sugar 
10 g sugar
[scant 2 Tbsp total]
Add sugar to egg white, whipping until fine bubbles form. Add more sugar and continue to whip. Add last sugar and whip until foam is shiny and forms soft peaks .
Gently fold 1/3 of meringue into egg yolk mixture. Add another 1/3 meringue, and carefully fold. Pour yolk mixture into the meringue bowl and carefully mix it all together with a rubber scraper/spatula.
Cooking spray + smear butterDrop 1/3-1/2 cup of batter onto greased griddle, then top with an additional dollop on top of each pancake [to add height] and cook it for 3 mins. Flip them over and cook for 3 mins or until both sides are browned.
Plums to garnish

Japanese Curry with Meat:  297 calories 12 g fat 6 g fiber 24 g protein 32.6 g carbs 89 mg Calcium  PB GF  Curry is popular in Japan. So popular, that there are many good pre-fab curry mixes available: add vegetables/meat and you’ve got a meal. The dinner is no more difficult to prepare than chopping vegetables.  HINT: This recipe serves two [2] people. Good for a subsequent lunch.

4 oz broccoli or cauliflower florets 4 oz onions, sliced 3 oz carrots, cut as coins ½ oz kale, roughly chopped 6 oz any meat – one type or mixed – cut into bite-sized pieces 1 tsp sesame or canola oil 1 clove garlic, sliced 27 g curry sauce mixture   per person: ¼ c brown rice

Prepare the vegetables and set up a mise en place. Cook the brown rice. Warm a wok over medium heat. When hot, add the oil and a good spray of non-stick spray. Stirfry the meat and vegetables for approximately 5 minutes. Add water to the wok and bring the wok contents to a boil. Lower heat, cover and simmer until vegetables are tender, 10-15 minutes. Take off the heat and add the curry ‘bricks’ broken into crumbles. Put back on low heat and stir until curry is totally dissolved. Simmer for 4-5 minutes, stirring and adding water if needed. Serve with rice. Very nice.

Ingredients for next week: Breakfast, single portion for Monday ………………………. single portion for Thursday:

1 two-oz egg1.5 two-oz eggs  
capicola + marinated artichokes in a jarasparagus
blueberriesParmesan cheese
plain, fat-free yogurtapplesauce
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday: …………………….. single portion for Thursday:

sea scallops + frozen peasdried navy, kidney, and soldier beans
béchamel sauce + white whole wheat flourcanned tomatoes + chili powder
Romano cheeseonion + meaty ham bone + lemon juice
lemon zest + chivesbasil + fresh spinach leaves
Sparkling waterSparkling water

The Dialogue

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. Welcome to healthremedy247 and Weight loss meal plans who are now Following.

http://www.vaticanobservatory.va/content/specolavaticana/en/research/history-of-astronomy/the-galileo-affair.html

Galileo was in a quandary. He wanted to write about the new discoveries in the solar system, those of his pen-pal Johannes Kepler and ideas of his own. The work of Kepler, who showed the truth of the Copernican System, had been banned by the Church in 1616. Now Galileo wanted to help the average person to understand why the new ideas were correct. But Pope Urbain VIII and the Inquisition had hampered him: he was on probation for his previous writings and was forbidden to write in support of Kepler’s ideas. So Galileo composed a new book in 1632. It was written in Italian, not latin, so everyone could read it. It was penned in the form of a novel rather than as a scientific tome. He called it The Dialogue of Two Chief World Systems. The plot revolves around three travelers who meet by chance on the road. Over four days of walking, they talk about the new ideas in astronomy. Salviati, an ‘intellectual’ [who stands in for Galileo], is a proponent of the new philosophy and he debates with Simplicio [the ‘simpleton’] who adheres to the Ptolemaic system, while Sagredo, a truth-seeker, listens and asks questions. By the end of the book, the ideas of the Church have been shot full of holes and the reader will probably conclude that Salviati is correct. Pope Urbain VIII was furious. It seemed that Galileo had cast him as the Simpleton! Galileo was put on trial in 1633, and convicted of heresy. He was forced to recant all the ‘false’ ideas that he had published previously, his books were burned, and he spent the rest of his life under house arrest until his death. Three-hundred fifty years later, in 1992, Pope John Paul II officially pardoned Galileo and apologized for the Church’s objections to his ideas.

In honor of the three interlocutors of the dialogue, our breakfast and our dinner each contain three principle flavorings. Peruse this summary of The Dialogue, to understand the points that Galileo makes in the book.

O-M-G Bake:  141 calories 7.4 g fat 1 g fiber 8.7 g protein 9 g carbs 110 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  Think: Oh My Goodness! Or: Olive-Mushroom-Gouda. What Flavor!

1 two-oz egg 1 olive, chopped ½ oz raw mushroom, chopped ¼ oz Gouda cheese, grated 2 oz applesauce   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

First set the toaster oven to 350 degreese F. Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Put the olive and mushroom in the ramekin. Whisk the egg with the cheese and pour into the ramekin. Bake in the toaster oven at 350 F. for 12-15 minutes, depending on how you like your eggs. Dish up the applesauce and pour the beverages. Delicious.

Tuna-Bean-Garlic Salad:  261 cal 7 g fat 5.5 g fiber 33 g protein 33.4 g carb 152.5 mg Calcium   PB GF  This is from the Fast Diet book. Great meal. HINT: this recipe serves 2 [two]

1 cup canned garbanzo beans, drained and rinsed one 5-oz can light tuna in water, drained and flaked 2 cloves garlic, chopped 4 oz tomato, left whole if bite-sized or sliced salt + pepper + thyme + parsley 3 oz spinach or mixed greens 1 tsp lemon juice + 1 tsp white wine vinegar + 1 tsp olive oil 1 Tbsp Parmesan cheese, grated

Gently stir the beans, tuna, and garlic together. In a wide, shallow bowl whisk the lemon juice, vinegar and olive oil. Stir ½ tsp of the dressing into the bean mixture. Toss the greens and herbs with the remaining dressing, then stir the bean mixture into the greens. Top with the Parmesan cheese. Season with salt and pepper.

 

Michaelangelo

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.

What was the World of Art into which Michaelangelo was born on March 6, 1475? It was the height of the Italian Renaissance of the Quattrocento. Boticelli, Fra Lippi, and Masaccio were painting in Florence which was the center of the Art World. Ghiberti and Donatello were leading influences in sculpture, and Bruneleschi had wowed the world with the building of the dome of the Florence Cathedral. All of them were fascinated with the mathematics, optics, and physics of linear perspective: Science was influencing Art with the optimism of ‘We can do anything because we know math’ attitude. 25 years later, Michaelangelo was already recognized as a genius, having created his Pieta — a masterpiece of pathos and sculptural plasticity [making marble look like soft skin or draped fabric]. Enter the Cinquecento. Now art was more interested in the human form and in showing emotion. The Dying Slave, 1513 is the perfection of those concepts. From 1500 until his death on February 18, 1564, some of the most amazing pieces of art were created: sculptures, like the statue of David; frescos, such as the ceiling of the Sistine Chapel; architecture, Saint Peter’s Basilica in Rome for example. Michaelangelo influenced artists for centuries after his death, which should come as no surprise. Genius in others is inspirational — we may never reach those heights, but we learn a lot through the effort.

The meals presented today are from the geographic milieu of Michaelangelo: the Western Italian Mediterranean. Olive oil, tuna, vegetables, olives, cured meats, cheeses — the artist and his contemporaries cooked with these ingredients every meal. Michaelangelo cared little about his appearance, nor about food, but that won’t stop us from eating well.

‘Pan Bagne’ ScrOmelette: 149 calories 10 g fat 1 g fiber 11.4 g protein 6 g carbs 63 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF  Pan Bagne  is a wonderful layered sandwich which we enjoy in the summer. Each of the 7 layers is a distinct yet complimentary flavor. This recipe combines several of the components, without all the oil, tuna, and bread. The result is delicious at breakfast.

1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.  ½ black olive, pitted and chopped ½ Tbsp creamy chevre cheese 1 Tbsp crushed tomatoes ½ Tbsp spinach, cooked and chopped ¼ tsp dried basil 2 oz strawberries or 1 oz apple  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Stir and cream the olive, cheese, tomatoes, spinach, and basil until nicely blended. Whisk the eggs with salt and pepper to taste. Continue whisking as you add the vegetable/cheese mixture and blend as thoroughly as possible. Scramble to taste. Brew your beverage and shake the smoothie. Slice the apple and settle in for a flavorful meal.

Ham Florentine Crepes: 299 calories 11g fat 5.6 g fiber 15.6 g protein 33 g carbs 307 mg Calcium  PB  “Peter Christian’s Tavern” was a very popular New Hampshire restaurant and their cookbook was a local best seller. The restaurant has closed but Peter Christian’s Recipes is a goldmine and it served as the source of this meal. Very easy if the crepes and Bechamel sauce are pre-made.

2 crepes/galettes ¾ cup Ham Florentine filling 2 oz carrots-broccoli-cauliflower

Set the oven to 350 F. If the galettes/crepes are frozen, thaw and wrap in a tea towel. Put them in the oven as it warms. When the crepes are soft and pliable, lay them on a baking sheet, covered with the tea towel. Warm the Ham Florentine filling and spoon over half of each crepe. [I saved out a bit of the filling.] Fold the crepes over the filling and pat in place. Put the crepes in the oven until warmed through. Top with reserved filling before serving with the Winter Vegetables.

Ingredients for next week: Breakfast, single portion for Monday ……………………………………… single portion for Thursday:

1 two-oz eggtwo egg yolks  + 4 egg whites
black olivemilk + baking powder
mushrooms + Gouda cheesewhite whole wheat flour + white flour
applesaucesugar + cream of tartar + canned plums
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday: ……………………………….. single portion for Thursday:

canned garbanzo beans [chickpeas]broccoli/cauliflower + onion
5-0z cam tuna in water + garliccarrot + kale/chard + sesame/canola oil
tomato + thyme + parsley + vinaigretteany meat + brown rice + garlic
babygreens/spinach + Parmesan cheesepackaged Japanese curry sauce
Sparkling waterSparkling water

Galileo

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. Welcome to The Good Life Now and Chanaka and pipanddip who are now Following.

Galileo Galilei was born on February 15, 1564. He was a true Renaissance Man: poet, musician, popular professor, astronomer, inventor. His biggest claim to fame had to do with what he saw in the Solar System through his telescope. [Galileo did not invent the telescope, no matter how often he said it. He did improve and enlarge the instrument, making it more suitable for astronomical use.] Beginning in 1610, Galileo began publishing books about his observations: the moon had mountains and craters [described as looking like small-pox scars]; the sun had dark spots on its face [likened to pimples in his notes]; Venus waxed and waned in brightness as it went through phases, like our moon; Mars did not; Jupiter had a Great Red Spot [now recognized as a cyclonic storm]; Jupiter had four moons circling around it [making Earth seem puny with only one]. From his notes and calculations, he gave proof to an idea previously proposed by Copernicus and Kepler: the sun was in the center of the Solar System — not the Earth. Why was this a religious and cultural bombshell? Because everyone in Europe had been told since the time of Aristotle and Ptolemy that the Earth was the center of the universe. Later theologians said that this showed that Earth was singled out and blessed by the Almighty. Despite the fact that many Churchmen [including a future Pope] attended Galileo’s ‘telescope parties’ where everyone took turns looking at the planets through the device, the Church did not like these seemingly heretical ideas. Galileo was put on warning by the Inquisition and forced to recant his ideas. He was a man of strong faith and he would rather pretend to abjure his new discoveries than be banned from the Church forever.

We will start our day with flavors of Florence, Galileo’s beloved home town, and end the day with flavors of the Mediterranean: tuna with grilled vegetables.

Ham Florentine Bake: 133 calories 6.5 g fat 1 g fiber 8 g protein 6 g carbs 61.5 mg Calcium  NB: The food values given above are for the egg bake and fruit only, not the optional beverages.  PB GF  This bake is so flavorful that you will be amazed by the tiny calorie count. Same ‘ham Florentine’ used to fill crepes for dinner. Same kind of deliciousness.

1 two-oz egg 2 Tbsp ham Florentine filling** 2 oz applesauce Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories] or natural apple cider  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Set the toaster oven at 350 F. Spritz an oven-proof dish with non-stick spray. Whisk the egg and stir in the ham Florentine filling. Pour into prepared dish and bake for 12-15 minutes. Portion the applesauce and pour your choice of beverages. This is a breakfast to prepare often.

**Ham Florentine Fillingmakes 1.5 cups   ½ cup no-cheese Bechamel Sauce 1 cup ham in ¼ ” dice 1 cup [5 oz] cooked spinach, from fresh or frozen ½ cup chopped celery ¼ cup chopped onion pinches of celery salt + dill + granulated garlic + basil Be sure to squeeze the spinach until most of the liquid is out of it. [save the liquid] Spritz a saute pan with non-stick spray and add some of the spinach liquid. Cook the celery and onion until the onions are transluscent, adding more spinach liquid as needed. Add remaining ingredients and cook on low heat until warmed through.

Tuna with Grilled Vegetables: 244 calories 7 g fat 4 g fiber 29 g protein 14.6 g carbs [10.6 g Complex] 32.5 mg Calcium   PB GF  The recipe comes from the Fast Diet Book and it is wonderful. Very Mediterranean, too.

5 oz tuna steak 4 oz red bell peppers 5 oz zucchini 2 oz cherry tomatoes 1 tsp olive oil lemon juice

Cut the peppers into long strips. Same with the zucchini. Toss all the vegetables with the olive oil. Cook the tuna and vegetables on a grill pan or grill, 3 minutes on each side. Splash with lemon juice before plating. Delicious and quick.

Slow Days: Fastnachts

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

In England, it is Shrove Tuesday. In N’Orleans, it is Mardi Gras. In Brazil, it is Carneval. In Poland, it is Pączki Day. But in Germany and “Pennsylvania Dutch Country”, it is Fastnacht Day. When I was a child, my mother [who’s distant ancestors were French/Swiss/German but who was raised in South Central Pennsylvania] often made doughnuts with us on the last Tuesday before Ash Wednesday, “To use up all the eggs and fat in the house before the start of Lent.” Of course, we still had lots of butter-sugar-Crisco-eggs in the house, so it was more a cultural food tradition. Dear Husband’s father came from a very German family: half of his grandparents were born in Bavaria, where the day is called Fasching. Dear Husband remembers that his father used to fry Fastnachts for breakfast the day before Lent began. I am delighted to have Dear Husband’s grandmother’s recipe for “Fastnacht Kuchen,” as written out by one of her daughters.

Here is Nana’s recipe, written out by her daughter Josephine.

After struggling with the recipe for years without success [compounded by the fact that I’m at lousy deep-fat frying], I developed my own method while still using the original ingredients and proportions. A major change: mine are baked, not deep fat fried. Dear Husband loves them.

ORIGINAL RECIPE
Makes 75
Original directions MY VERSION makes 10 Here’s how I do it.
1 cup warm water
1 tsp sugar
2 pkg dry yeast
“Mix” 3 Tbsp warm water
pinch sugar
¾ tsp yeast
Start before noon the day before you want to serve them. Combine and let stand until yeast is bubbly.
Three 2-oz eggs
2 cup sugar
rind of 2 lemons
1 tsp nutmeg
1 Tbsp salt
“Beat together with a beater until ___[can’t read]____” 1 oz beaten egg
1/3 c sugar
2 tsp lemon zest  
2 pinches nutmeg
½ tsp salt
Stir together these ingredients in a medium-sized bowl, then add the yeast mixture.
Combine well with a hand-held electric mixer.
¼ pound butter
2 cup milk
“Melt the butter in 2 cups warm milk.” 3 Tbsp butter
1/3 cup milk
Heat milk to scalding and melt butter in it. Let cool to lukewarm.
6 cups sifted flour“In a bowl. Add alternately until mixed well. Let stand overnight in a warm place.”  ½ c white whole wheat flour
¾ c all-purpose flour
Place the flour in a bowl and add the egg mixture and the butter mixture alternately to the flour. Stir to combine well. Let rise, covered, 6 hours in a warm place. Do the next step in the evening.
More flour for kneading
Lard for frying
“Flour waxed paper and knead 2 Tbsp at a time. Cut out doughnuts**. Let rise 2 hours. Fry in lard.” [last word underlined twice!]   More flour for kneading The dough is very sticky. Kneading alone will fix that, trying not to add much flour. Knead on a buttered or lightly-floured board until it can be handled and will hold its shape but is not stiff. Form into balls [non-traditional] or squares with a slit in the middle [traditional] and put in the refrigerator overnight. [**Not supposed to be doughnut-shaped] 
Melted lard for brushing 
Icing sugar
Heat oven to 425 F. Grease a baking sheet with melted lard. Brush the Fastnachts with melted lard and bake 10+ minutes. Shake icing sugar on top and serve warm. They freeze well.

Ready for breakfast, complete with Mardi Gras beads

Comparing Plans: Paleo

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.

Since 2002, there has been buzz about the Paleolithic or Caveman Diet**. This was first proposed by academics in the field of nutrition and physiology. While researching what foods our ancient [prior to 10,000 years ago] hunter-gatherer ancestors would have eaten, they wondered if we would be better off eating that way today. Their conclusion is that if we ate like the ancestors, we could skip obesity, diabetes, heart disease, and hypertension. Reay Tannahill, in her Food in History [Crown Publishers, 1989] discusses hunting, fishing, and gathering opportunities of that time, when most people died before age 40. What’s on the Paleo menu? Meat, of course, and vegetables. What is not on the plate? Processed foods, grains, sugar, dairy, salt. [In the early days of this diet, beer, wine, and modern fruits were taboo, but today they are permitted.] This is an antidote to the S.A.D. that has caused so many health problems in the world. The FAST diet has much in common with the Paleo diet: low glycemic load, emphasis on protein, lack of processed food. Many of the menus that I have shown you are similar to Paleo Diet meals. To compare the similarities, here’s a chart:

Is this food allowed on this diet…PALEOOn Fast Days
Fatty Animal protein: beef, lamb, porkYes: grass-fed Yes
Lean Animal protein: chicken, turkeyYesYes, preferred
Eggs Yes Yes 
Beer, wine, cocktailsWine, maybeOn Slow Days
Grains, starches: rice, wheat products, pasta, cereal Noin moderation
Nuts + seedsYes in moderation
Beans, legumes: peas, kidney beans, lentils, chickpeasNoYes 
Seafood protein, especially with Omega-3 fatsYesYes 
Apples, melons, pears, all other fruitsYesYes 
BerriesYes Yes 
Leafy green vegetables: spinach, chard, kale, lettuceYesYes 
Dairy: Cheese, milk, yogurt No Some 
Vegetable oils: olive, canolaYes in moderation
Animal fat: butterNo in moderation
Root vegetables: beets, sweet potatoes, carrotsNo white potatoes Yes 
Other vegetables: onions, tomatoes, peppersYesYes 
Fat 40% of diet No 
Protein 30% of diet Yes. lots 
Higher fiberNo Yes
Daily Carb intake30% of diet Keep it low
Whole grains No grainsYes
Simple carbs: cookies, pastries, cake, bread, processed foodsNoNot on Fast Day
16:8 intermittant fasting recommendedYesYes 
Number of days per week to follow the regimen 7 of 72 of 7
Do calories matter?No Only 600 on Fast Days
sources: https://thepaleodiet.com and https://www.everydayhealth.com/diet-nutrition/paleo-diet/detailed-paleo-diet-food-list-what-eat-avoid/

Bison ScrOmelette: 147 calories 8g fat 0.4 g fiber 14.5 g protein 4 g carbs [2 g Complex] 48.5 mg calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.  GF  Bison meat is a fine source of protein and is more healthy than beef. You should try it.

Paleolithic people ate bison. You can too — depending on availability…..

1 ½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.   0.6 oz ground, cooked bison  ½ Tbsp [0.1 oz] sliced scallion ½ Tbsp spaghetti sauce 1 oz melon Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Briefly warm the bison and scallion in a saute pan spritzed with non-stick spray. Whisk the eggs with the spaghetti sauce and pour over the meat/scallion in the pan. Cook in your desired way: scramble or omelette. Plate with the melon and listen to Bing Crosby sing ‘Home on the Range.’

Chicken Stir-fry: 268 calories 7 g fat 6.5 g fiber 28 g protein 21 g carbs 113 mg Calcium  PB GF  From the official FastDiet.com  website! You just know it has to be a keeper.

4 oz raw chicken breast 1.5 Tbsp lemon juice 2 tsp soy sauce 1 tsp olive oil 1 tsp fresh ginger, minced 1 clove garlic, crushed 1.5 cups cabbage, sliced 1 cup carrots, julienned ½ cup snow peas OR 2 oz asparagus OR 2 oz bell peppers OR 1 oz broccoli 

Cut chicken into strips and marinate in lemon juice and soy sauce while you prepare the vegetables. Stir-fry the vegetables in oil and 2 Tbsp water for 3 minutes. Add garlic and ginger. Count to 30 and add the chicken and marinade. Stirfry 1-2 minutes more to cook the chicken through.

Ingredients for next week: Breakfast, single portion for Monday ………………………. single portion for Thursday:

1 two-oz egg1.5 two-oz eggs + apple  
Ham Florentine mixture: spinach, Bechamel sauce, ham, onioncooked spinach
applesauceblack olive + basil
goat cheese/chevre
Optional smoothieoptional smoothie
optional hot beverage optional hot beverage

Dinner, single portion for Monday: …………………….. single portion for Thursday:

Tuna steak + olive oil 1/2 cup Florentine Filling — prepared for Monday’s breakfast
red bell pepper2 galettes/crepes
zucchini
cherry tomatoes + lemon juice
Sparkling waterSparkling water

***cultural sidebar: Fred Flintstone, a candidate for any sort of diet, was certainly not following the Paleolithic Diet.

Soup for You

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. Welcome to Tom Reilly and loseweighttodaystl and Keto Zeal and djsfitt who are now Following.

Winter. Soup. Cold and snow outside. Hot soup inside you. Perfect pairing. Soup as a meal is wonderful and for dieters it can be the perfect solution. One of the benefits of soup is that one batch makes enough for several meals, so future lunches and dinners are taken care of on a busy day. Here are two soups to make those of us in the Northern Hemisphere think of Summer, and which those of you in the Southern Hemisphere can prepare from fresh ingredients. The third recipe is definitely for Winter.

Chowdah:  294 calories 7 g fat 1.7 g fiber 33.6 g protein 17 g carbs 114 mg Calcium  PB GF Here in Northern New England, chowder is king. Cod or haddock is traditional but hake is more flavorful and lower in calories. HINT: This recipe makes one BIG bowl of chowdah, but if you double the recipe, you can freeze the remainder or enjoy it for lunch. If you can, make it one day and eat it the next day for richer flavor.

½ slice bacon ¼ cup onion, chopped 2 oz potatoes, ½” dice 1½ cups fish stock 4 oz cod or hake fillets, cut into 1½” pieces ¼ cup 2% milk salt + pepper + parsley + turmeric

Cook the bacon until it is almost crispy, remove from the pan, blot dry of fat, and chop coarsely. Into the fat in the pan add the onions. Cook slowly until soft and transluscent. In another pan, boil the potatoes in water until tender. Drain [save the water for baking] and salt the potatoes. Put the fish stock, cod, potatoes, and milk in the pan with the onions. Heat slowly until warm. Add the bacon, parsley, and seasonings to taste. [TIP: Best if held in the ‘fridge for 8-24 hours before you heat slowly [do NOT boil] and taste for seasonings again.]

Soupe au Pistou:  212 calories 5 g fat 5.6 g fiber 9 g protein 34 g carbs 74 mg Calcium  PB GF – if using GF bread and pasta  Here is the summer soup of Southern France: garden vegetables with a basil pistou to flavor it. The recipe is from Anne Willan’s Country Cooking of FranceHINT: This makes enough for 9 [nine] one-cup servings or 6 [six] 1-½ cup sv. If 1-½ cup, then 271 calories/bowl, with bread.

½ cup canned white beans, drained and rinsed 1 cup thinly-sliced leeks ½ pound [8 oz] tomatoes, ½“ dice ½ cup carrots, ½“ dice 2 cups potatoes, ½” dice 8 oz zucchini, ½“ dice ½ cup onion, diced 2/3 cup green beans, cut in 1” pieces ½ cup peas, fresh or frozen 1-¼ oz short pasta, such as orzo or ditalini ¼ cup pesto, purchased or homemade 1 slice whole-grain sourdough bread

Prepare all the vegetables. Simmer the vegetables in 1 quart of water with salt and pepper for 20 minutes. Add the peas and simmer 5 minutes more. Add the pasta and simmer 2 minutes more. Take off the heat and stir in the pesto. HINT: If possible, cool, cover, and let sit in a cool spot for 8-24 hours to deepen the flavors.  Taste for seasoning. Serve with a slice of whole grain sourdough bread. Delicious for dinner or lunch. Freeze the remainder.

Green Split Pea Soup:  262 calories 1.6 g fat 19 g fiber 20 g protein 46 g carbs [46 g Complex] 30 mg Calcium   PB GF  For years we have loved this soup from Picardy, France which comes to us via Anne Willen’s  French Regional Cooking.  The easiest recipe in the world!  HINT: Makes 6 one-cup servings. What you don’t use today, freeze in serving-sized portions.

16 oz bag dry green split peas + water to soak 1 quart water, for making the soup 2 slices bacon 2 stems of thyme salt + pepper to taste

Put the dry peas in a bowl and add water to cover them by 2”. Let them sit and soften for 1.5 hours. Drain.  TIP: you will not need the soaking water for the soup, but use it to water the houseplants.  Put the peas, bacon, thyme, and water in a saucepan. Bring to a gentle boil, then turn down the heat, cover, and simmer for 1¼ hours.  NB: Not all the liquid will be used up. That’s fine. Remove the bacon and the thyme stems. Using a food processor, blender, or immersion wand, puree the soup. There should be 6 cups. Soup should be loose enough to run off a spoon, but not too thin. Add water, if necessary, to adjust thickness. Taste for seasonings. Cook the bacon in a saute pan until it is crisp. Crumble it and add to the soup. 

Slow Days: Chicken Chasseur

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically. 

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

We enjoy eating the chickens that we raised ourselves — it is good to know that we have them in the freezer. Besides that, chicken is good for you: recommended in the Mediterranean Diet and the MIND Diet. When we schedule chicken for two Sundays each month, the cook must have many, varied ways to prepare it. Roast Chicken is wonderful, producing meals and soup stock. And then there is Chicken Chasseur. The name ‘chasseur’ refers to hunters, as does its Italian equivalent ‘cacciatore.’ This marks it as a meal of Autumn, when the hunting parties would be in the woods finding game AND wild mushrooms. Mushrooms are the hallmark of any proper chasseur recipe. We seek wild mushrooms all year ’round, but this meal is specifically for cool weather.

mise en place for Chicken Chasseur Recipe is from Salute to Healthy Cooking by the French Culinary Institute.

To serve two, I’m using two leg-thigh pieces which have been browned in a little oil. Even though the meat will be braised/stewed, it is a good idea to brown it first since that enhances the flavor. Here is the full recipe:

24 oz bone-in chicken parts
salt & pepper
1 tsp oil
Season chicken and sear, skin-side down, for 3 mins in a Dutch oven or heavy cast-iron pan with a lid. Bake 20 mins @ 350F. Remove chicken from the pan, then skin and bone it.
½ cup sliced onion
1 carrot, chopped
2 c. brown stock or Veal stock
Put the veggies in the pan you used to roast the chicken. Cook 3 mins until caramelized. Add stock and simmer until reduced to 1 cup. Strain through a sieve and skim fat.
1 tsp oil
2 c. [5 oz] sliced mixed mushrooms
2 shallots, minced
Good mushrooms can be found in most supermarkets if you are not able to hunt for them. Saute shallots with mushrooms 5 mins or until mushrooms are golden. Add a sprinkle of salt and remove from heat.
2 Tbsp cognacAdd cognac to hot mushrooms and flame the mixture.
1/3 cup dry white wineAdd to pan and return to heat. Bring to a boil, reduce heat, and simmer 10 mins. Add sieved, defatted stock and simmer 5 mins, until sauce coats the back of a spoon.
Fresh tarragon leaves
boned chicken meat
Add to sauce and warm while the noodles and carrots [see below] are cooking.
3 oz broad egg noodles
¾ cup carrot coins
½ tsp sugar
Cook noodles as the package describes. Cook the carrots in as little water as possible, along with the sugar. You want the water to boil away at the point when the carrots cook, which leaves them with a slight sugary glaze.

This is really quite easy to prepare and worth all the little steps. It makes a fine meal for Autumn into Winter.

For the perfect wine to pair with it, go to https://wordpress.com/post/peterspicksblog.com/7063