Go West, Young Man

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Thursday, eat the meals that will be posted on Wednesday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.                                                                                Welcome to diet969 who is now Following.

I’ll bet you know who said the undying words of Manifest Destiny, don’t you. Horace Greeley, native of New Hampshire and publisher of the New York Tribune, of course.  Not so fast. John Babson Lane Soule, born in Maine, actually moved ‘West’ to Indiana and became a newspaper owner.  Evidence points to Soule as the author of the phrase, since in 1851, he urged, “Go West, young man, and grow up with the country.”              Although Greeley did write ““Fly, scatter through the country — go to the Great West,” in 1837, when he used the words, “Go West, young man” in 1865, he was quoting Soule.                      Their idea of ‘the West’ was to leave the cities and worn-out farmland of the East Coast to settle in Ohio and Illinois. For the menus today, you will go farther West than that — Texas for breakfast.  And if you keep going, you will cross the Pacific Ocean and arrive in Canton for a dinner of wonton soup. Now that’s going West!

Western Bake:   270 calories   5.4 g fat   4.3 g fiber   12.4 g protein   45 g carbs [43.7 g Complex Carbs]  199 mg Calcium PB GF   My father taught me to love a good Western Sandwich. So it seemed natural to incorporate that flavor combination in a breakfast. And its a winner.Western Bake w: pears

1 two-oz egg                                                                                                                                                               2 oz green pepper                                                                                                                                                      2 oz onions                                                                                                                                                                                  2-3 tsp ketchup, made without high fructose corn syrup                                                                                                                                                                 2 oz pear                                                                                                                                                                                  5-6 oz fruit smoothie or green smoothie or natural apple cider                                                                nearly-black coffee or tea; or lemon in hot water.

Chop the pepper and onions and cook: either in the microwave or by poaching in water for 2 minutes. Drain and combine with the ketchup. Whisk with the eggs, salt and pepper to taste. Spritz an oven-proof ramekin or other dish with non-stick spray. Pour in the egg mixture and bake at 350 F. for 15-18 minutes. Plate the fruit and pour the beverages. Yee-haaw, that’s a breakfast!

Wonton Soup:  257 calories   34 g fat  0.9 g fiber   23.7 g protein   29 g carbs  25 mg Calcium PB Cantonese wonton soup can be your’s, easily and without the extra salt or MSG. I prepared the entire batch of filling, then stuffed and poached all 26 wontons. Frozen, they will be the ‘instant’ source of future meals.Wonton Soup

Filling: 4 0z ground pork                                                                                                                                     4 oz chicken meat                                                                                                                                                  ½ tsp cornstarch                                                                                                                                                           ¾ tsp sugar                                                                                                                                                                1 tsp sesame oil                                                                                                                                                       ¼ tsp white pepper + ¾ tsp salt + 1 Tbsp water                                                                                               1 Tbsp sherry                                                                                                                                                              4 oz shrimp, chopped to the size of green peas                                                                                                Combine all ingredients except the shrimp in the bowl of a food processor and mince to a paste. Stir in the chopped shrimp. Refrigerate until ready to fill the wontons. TIP: Can be made the day before.                                                                                                                                                 Wontons: Wonton skins [wrappers] are small squares of egg-roll wrappers. You’ll need 5 wonton skins per bowl of soup, 26 skins for the entire batch.                                                         Put 4-6 wonton skins on a cutting board. Moisten two edges of one of the squares. Place 1 Tbsp of filling on the square, fold over to make a triangle, and pinch the sides together. Set aside, up to 30 minutes covered with cling wrap or foil, until ready to poach them.                                                                                                               Poaching filled wontons: Bring a pan of water to boil. Depending on the diameter of the pan, add wontons 4-5 at a time. They will sink to the bottom of the pan. When they float to the surface [in 4-5 minutes], fish them out and put on a tea towel to drain.                                       To finish the soup: 1.5 cups delicious chicken stock, purchased or home-made                                                                                                               1.5 oz cabbage in strips                                                                                                                                            5 filled wontons                                                                                                                                                         1 Tbsp sliced scallion                                                                                                                                           Heat the stock to a simmer and add the cabbage. Cover and simmer until the cabbage is cooked. Put 5 poached wontons in your soup bowl, add the stock and cabbage, sprinkle with scallion. Pass the soy sauce.

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Lenten Foods

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

Fasting has always been a part of the pre-Easter season of Lent.  Eating less, eating foods that are more austere, depriving oneself of meat: these are among the things considered to be appropriate sacrifice and preparation for the sadness of Good Friday and the joy of Easter.  It would be simple to eat less during Lent: Fasting 2 days/week could be extended, and there are plenty of Fast meals which do not involve meat or eggs.         Here are some suggestions:

Herring Plate Breakfast: 292 calories 8.4 g fat   herring Plate w: cherries4.9 g fiber 12.6 g protein 32.8 g carbs 199 mg Calcium   PB         If you like herring, this is the breakfast for                                                                                             you. It makes a nice change from morning eggs and                                                                                    is prepared in no-time-flat. Do NOT eat herring if                                                                                  you are taking antidepressent medicine, as herring                                                                                    is high in tyramine.                                                           For the recipe, see  Unusual posted on VII-30-’17  

                                                                                                                                            

 

 

10-Grain Pumpkin Pudding: 277 calories 7.6 g fat  Ten-grain Pudding w: R-bs                                                                                   6.8 g fiber 12.8 g protein 41 g carbs 249.4 mg Calcium                                                                                PB The delicious, nutty grains in the                                                                                                        cereal seemed to call out for pumpkin and spices, and here’s the result. This recipe is easily prepared the night before and refrigerated for a quick and delicious breakfast. Make and extra one for the freezer.                         For the recipe, see  Thanksgiving, American Style posted on  XI-22-’17

 

 

Rumbledeethumps w: saladRumbledethumps:   243 calories  10 g fat  4 g fiber   12.6 g protein   19.5 g carbs   171.4 mg Calcium PB GF Where do you get a recipe with a name like that? Sundays At Moosewood,  of course. Hearty meals like this, made with winter vegetables are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner. For the recipe, see Margaret of Scotland, posted XI-15-’17

 

Senegal Tuna-Avocado Salad: 264 calories   Senegalese Tuna:Avocado Salad                                                                                           14.6 g fat   6.4 g fiber   13.2 g protein  18 g carbs 29.8 mg Calcium  PB GF  This is my version of a meal which I enjoyed at Bissap Baobab , an excellent Senegalese restaurant in Oakland, CA.   The blend of flavors is marvelous.                                                                     For the recipe, see  Solstice, posted XII-20-’17

 

 

 

pomelo-shrimp salad w: chips + romainePomelo/Grapefruit-Shrimp Salad: 255 cal   6.3 g fat   3.7 g fiber   22.3 g protein   28 g carbs 93.5 mg Calcium   PB GF   The pomelos were ripe in our son and daughter-in-law’s garden, so I used some to make this meal. The recipe is from Hot Sour Salty Sweet by Jeffrey Alford and Naomi Duguid. If you can’t find pomelos, use grapefruit instead.                                                  For the recipe, see                   IV-2-’17

 

 

 

 

 

Ingredients for next week: breakfast, single portion

1 two-oz egg 2 two-oz eggs
 green pepper  milk
 catsup  flour   +  sugar
 onion  10 sweet cherries
 clementine
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 pork   +  chicken  ham
 sugar  + cornstarch  1 cup oysters
 sesame oil  + sherry  onion     +  butter
 scallion  + cabbage  white wine
 chicken stock  peas
 wonton wrappers  milk
Sparkling water Sparkling water

Lincoln

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

Tomorrow will be the birthday of Honest Abe;  the Great Emancipator;  the Rail-Splitter.  In other words: Abraham Lincoln, born 12 February 1809, in Hardin County, Kentucky. Most people would associate the great man with the state of his birth or with Illinois, which he served as State Representative and Congressman before his election to president.  Lincoln is well-known for his statesmanship and his oratory, but I want to  trace his family back to its roots in the Oley Valley of Pennsylvania. His grandfather, Abraham, was born there, confusing tourists no end, then he moved his family to Virginia, and Kentucky.  My father and the future POTUS have a common ancestor, making me a 2nd cousin 5 times removed; and the Lincoln family were close neighbors to my mother’s ancestors in Oley.  Therefore I can say with some authority that today’s menus would have been very familiar to the Lincoln family, since these foods are from SE Pennsylvania too. President Lincoln was a very slender man.  Eat like this, and you could become slender, too.

Scrapple Bake:   288 calories   7.4 g fat    6 g fiber   14 g protein   39 g carbs    220 mg Calcium PB  GF Scrapple is one of the specialty foods of the “Pennsylvania Dutch” people of South Eastern Pennyslvania. Excellent for breakfast, served as a side dish like sausage or combined with an egg in this bake. Scrapple Bake w: R-bs1 two-oz eggs                                                                                                                                                            1/2 oz scrapple,  sliced 1/4″ thick                                                                                                                                                         ½ oz scallion, chopped                                                                                                                                          ½ cup raspberries + 1 Tbsp fat-free vanilla yogurt                                                                              blackish coffee or blackish tea or lemon in hot water                                                                                                 5-6 oz fruit smoothie, green smoothie or natural apple cider

The night before: bake the scrapple in the oven until firm. Dice it and combine with the scallion. Next morning: set the toaster oven at 350 F. Spritz a ramekin with oil or non-stick spray. Scatter the scrapple and scallion in the ramekin. Whisk the eggs with salt and pepper and pour over the scrapple. Bake 12-15 minutes. Meanwhile, portion the berries and dollop the yogurt on top. Brew the hot beverage and pour the smoothie. A fine, homey breakfast.

Chicken & Dumplings: 293 calories 6.8 g fat 4.6 g fiber 37.8 g protein 30 g carbs 67 mg Calcium PB This was a real hit in my parents’ Central Pennsylvania home and it is still a favorite with us. Be aware that it is best made over 2 days, but it basically cooks by itself with little busy bouts by you. Worth the time and effort. AND this recipe serves 4 [four] people, so have a party serving this great make-ahead meal. If you serve one or two, make the whole thing anyhow, package and freeze the remainder.Chicken & Dumpling w: peas

3 pound whole chicken, preferably a fowl although you will get more meat from a fryer                                                ½ cup onion, chopped                                                                                                                                                  1/3 cup carrots cut as coins                                                                                                                                   ½ cup celery, chopped                                                                                                                                        bay leaf                                                                                                                                                                         3 peppercorns                                                                                                                                                           2 tsp salt                                                                                                                                                                         1.5 tsp Worcestershire sauce                                                                                                                                             2 Tbsp white whole wheat flour                                                                                                                           4 dumplings [see ..Not by Bread.. II-7-’18]                                                                                                                                             ¼ cup green peas per person

Cut up a 3 pound chicken into leg quarters, breast quarters, back, wings. In a large pot, brown the chicken in a little oil on all sides. Add the vegetables, bay leaf and pepper and water to cover. Simmer on the cooktop for 45 minutes. Add 2 tsp salt, cover, and simmer for another 45 minutes. Strain off the stock and let the fat rise to the surface to cool. Discard the fat. Reserve the vegetables. Cool the chicken and remove the skin. Pull off the meat in chunks: you will use 17 oz meat by volume.   You could stop here. HINT: save any remaining stock and chicken for excellent soup.

Measure ¼ cup of stock and whisk in the 2 Tbsp whole wheat flour to form a paste. Meausre 1.5 cups stock and pour into a stovetop-safe serving dish along with the Worcestershire sauce. Add the flour water paste and stir to incorporate. Put the vegetables and chicken meat into the dish and adjust seasonings to taste. You could stop here. When ready to serve, prepare the dough for the dumplings. Heat the chicken mixture and place 4 dollops of dumpling dough on the warm chicken. Let it all bubble gently for 15-20 minutes, then cover the dish and continue to cook for another 15-20 minutes. Steam the peas and pour over the top of the dish before bringing to the table. Serve this simple classic proudly.

…not by bread…

How this Fast Diet Lifestyle works: Eat any of the meals from the Archives tomorrow. On Monday, do the same.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Man does not live by bread alone” says the Bible.  And many people think that when dieting one must forgo bread.  One of the benefits of the Fast Diet [aka: 5:2 Diet, or IF] is that calories can come from anywhere, as long as they fit the calorie and nutrition requirements:  <300 calories/meal;  lots of protein; fat from healthy sources; most of the carbs from a complex source.  Sometimes a meal just begs for a bread: roast beef and Yorkshire pudding;  chicken and dumplings … but I digress.  Here are some favorite breadstuffs which are part of several Fast meals, and can be enjoyed on Slow Days too.

BANNOCK:  Splendid for breakfast or with a soup. This is the full batch which yields 3 cups of dry mix. The dry mix keeps well in a sealed glass jar in a cool dry place.    ½ cup of dry mix makes 16 [sixteen] 2” bannocks at 15.5 calories each   Bannock &amp; Applesauce                                                                                                                                           1 cup flour                                                                                                                              ½ cup white whole wheat flour                                                                                                  1 cup rolled oats                                                                                                                        4 Tbsp butter                                             1.5 Tbsp sugar                                                                         pinch of salt                                                      1 Tbsp baking powder

Cut the butter into the dry ingredients until well-incorporated. Measure out the amount you need for your meal into a bowl, and put the remaining dry mix into a jar for storage. Add 1 Tbsp of milk to the bowl of mix and stir with a fork. Add a little more milk until a stiff dough ball is formed. Roll out on a lightly-floured board until 1/3” thick. Cut out with a 2” round cutter. Gather the scraps together, reroll, and continue to cut out the rounds. Bake on ungreased baking sheet at 400 F. for 10-12 minutes.

DUMPLING: Chicken and Dumplings and Saint Kitts Fish Stew call for this simple side.    This recipe makes two [2] dumplings at 78 calories each.                                                                                   2 Tbsp white whole wheat flour   +  3 Tbsp flour    [or 5 T. flour]                                                                  2/3 tsp baking powder St Kitts Fish Stew                                                                                                                                     pinch salt                                                                                                                                                                           pinch sugar                                                                                                                                                                                7 tsp milk                                                                      chopped parsley   + celery seed    or nutmeg                                                                                                                                                                            Combine all the dry ingredients, then stir in the milk with a fork.  The batter should be stiff but not dry. [add a little water if needed]  Place the dumpling on the stew so that it is not sitting in the broth. Cook uncovered for 5 minutes.  Cover the pan and keep at a simmer for 10 minutes. The dumpling should be firm to the touch when it is fully cooked.                               

                                                                                                                                                                                                                                                                             PAN MUFFIN: A hearty addition to any breakfast.  cottage bfast Recipe makes lots of these little gems.                                                                                   1 cup Bob’s Red Mill 10-grain hot cereal mix                                                                                                             1 and 1/4 cup buttermilk [combine cereal + milk and let sit while preparing                                                                          other ingredients.]                                                                                                                 1/3 cup butter                                                                                                                                                             7 Tbsp sugar                                                                                                                                                                                1 cup unbleached flour                                                                                                                                            1 tsp salt                                                                                                                                                                            1 tsp baking powder                                                                                                                                                    1 tsp baking soda                                                                                                               Cream the butter and sugar; mix in the egg. Add the dry ingredients and the cereal/milk mixture.  Stir until just combined.  Use 2 Tbsp batter for each griddlecake [use 4 Tbsp batter to make each muffin for Slow Days].  Prepare the entire batch and freeze for later.

TATTIE SCONES         makes 3, each at 43 calories      These will call you to breakfast.                                                                                        1 Tbsp egg white   Tattie Scone w: egg, pears                                                                                                                                                   ½ cup mashed potatoes, no milk, no butter                                                                                                                                 1 Tbsp white whole wheat flour                                                                                                                                  2 Tbsp milk                                                                                                                                                               ¼ tsp salt                                                                                             ½ tsp baking powder                                                                                                      Combine all ingredients so that it looks like thin Cream of Wheat.  Measure ¼ cup portions and pour into a heavy skillet which has been well-seasoned or spitzed with non-stick spray. Spread out each scone to about 4.5” diameter. Cook slowly on one side until the scones are cohesive enough to turn over. Cook on the other side. Cool and store until you need them.

YORKSHIRE PUDDING:   Useful for breakfast or at dinner.  ¼ cup  =  77 calories                                   one 2-oz egg   Toad in the Hole w: Apples                                                                                                                                                                                       1/2 cup all-purpose flour                                                                                                                                                 1/2 cup white whole wheat flour                                                                                                                                               ½ tsp salt                                                                                                                                                                       ½ cup water                                                                                                                                                             ½ cup fat-free milk                                                                                                                                                                Mix all the ingredients together and let the batter stand at room temp for 30-60 minutes or in ‘fridge overnight. You will need ¼ cup to 1/3 cup of the batter per person. HINT: The remainder can be frozen in 1 cup or 1/3 cup batches for future meals. When it is time to use the batter, beat it with a rotary beater until it is frothy.  Bake at 400° F.

 

Ingredients for next week: breakfast, single portion

1 two-oz egg Lent begins next Wednesday, so I will post a list of eggless, meatless breakfasts and dinners.
 1 oz scrapple
 Scallion  Scroll through the Archive for your favorite breakfast menu.
 raspberries
  fat-free vanilla yogurt
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 3# chicken
Dumplings [see ..Not by Bread.. II-7-’18]  Lent begins next Wednesday, so I will post a list of eggless, meatless breakfasts and dinners.
 onion     +  celery  +  carrot
 Worcestershire sauce  Scroll through the Archive for your favorite dinner menu.
 white whole wheat flour
 peas
Sparkling water Sparkling water

Agatha

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

Tomorrow will be the Feast Day of Saint Agatha.  That’s a name you don’t hear much any more…  She lived in Sicily and Malta. Legend says she was a beautiful young woman who refused to marry due to her faith. [Agatha thought that she could serve God better by staying single and dedicating her life to religion.] Victimized by a Roman official, she died most cruelly, and is remembered for her steadfastness. Agatha could be a symbol of both the modern ‘MeToo‘ movement and the campaign against breast disease. Due to her association with the island nation of Malta, breakfast features the flavors of traditional Maltese foods.  Due to her being the patroness of those with breast diseases, it is common to prepare foods shaped like breasts on February 5.

Maltese ScrOmelette:   293 calories  8.4 g fat   3.5 g fiber   18 g carbs   252 mg Calcium  PB GF Between the fish and the vegetables, these flavors have “Malta” written all over them.Maltese ScrOmelette

1 ½ eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume, into a jar with a lid and put it in the ‘fridge for next week                                                                                                   1/4 oz cooked tuna                                                                                                                                                                         2 Tbsp frozen spinach                                                                                                                                               2 Tbsp Mediterranean Vegetables, chopped    [see Sidekicks II from October 4, 2017]                     ½ clementine                                                                                                                                                     blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz green or fruit smoothie or unpasteurized apple cider

Thaw and chop the spinach, and drain it through a small sieve. Break the tuna into small bits. Combine all vegetables with the tuna. Heat the ingredients briefly in an oil-misted non-stick pan, then pour in the whisked eggs. Cook to your preference. Serve with the fruit and the beverages of choice. Sunny flavors!

Fish Timbale:   276 calories   17.3 g fat   1.6 g fiber  23.5 g protein   8 g carbs   95 mg Calcium  PB GF   Sounds high-falutin’ but really very easy.  Made with two types of fish, it is a good use of leftovers.Fish Timbale w: chard

2 Tbsp spinach                                                                                                                                                                    1/2 Tbsp shallot                                                                                                                                                           1 and 2/3 oz mackerel or salmon                                                                                                                                     1.3 oz haddock or cod                                                                                                                                           3/4 oz egg [either pullet egg or an egg white], well-beaten                                                                                                    1/3 oz white beans                                                                                                                                                            2 Tbsp cream                                                                                                                                                                   1 oz chard                                                                                                                                                                   1/8 tsp olive oil nutmeg + granulated garlic

Wash the spinach and leave water on the leaves. Put in a lidded pan along with the chopped shallot. Put on the lid and let cook until the spinach is limp. Remove, chop, and squeeze the water out of the spinach. Thoroughly mash the white beans and add the cream. Stir the spinach + shallot into the bean + cream. If fish is raw: Put in a pan with a little water. Cover and steam until fish is cooked. Flake the fish and combine with the other ingredients, except the chard. Turn into a spritzed ramekin and bake at 400 degrees F. for 10-15 minutes. Meanwhile, coarsley chop the chard and cook it in a little water until done. Drain and season with nutmeg and granulated garlic. Run a knife around the sides of the timbale and invert the plate over it. Turn the plate right-side-up and remove the timbale. Plate the chard.

Groundhog Day

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

Ground Hog Day is a ‘cross-quarter day’ which falls equidistant between the Winter Solstice and the Vernal Equinox.  In pre-Christian times [and even beyond] it was the occasion for minor celebrations.  Our myth of the groundhog being a weather prognosticator goes back to old Germany.  Then there is the Bill Murray and Andie McDowell film, in which the anti-hero is doomed to relive the same day over and over until he gets it right.  In that vein, I will repeat myself and give you 12 tips for getting on and staying with the Fast Diet.

1. Watch the video of Dr Mosley’s program  Eat-Fast-Live which we saw originally on PBS.   http://www.dailymotion.com/video/x18a1b6_michael-mosley-eat-fast-live-longer_lifestyle     This is what inspired us to start this Lifestyle and it might help you too.

2. Plan ahead. We write on the calendar what Fast meals we want to eat in a week. Nothing ruins a diet like coming home and having no idea what to eat for dinner. That’s when the default foods come out [carry-out or pizza]. You can avoid that by planning.

3. Prep ahead. You see in many recipe the HINTS about preparing food ahead. This is a real time-saver in the morning. Want your spouse to help you to stay on the diet when you get home late? Write out the recipe, leave it on the counter, include info about where to find ingredients, and maybe the meal will be in progress when you come through the door.

4. Shop ahead. Now that you know what you want to eat, have the ingredients on hand. When Fast Day comes, you want to be ready.

5. Portion as you shop.  A recipe calls for 4 oz chicken breast: so when you get home, cut the chicken into the correct size. Wrap and label the part you need, save the trimmings for another use such as Chicken Curry or Chicken Noodle Soup. The same goes for vegetables: slice and chop those 2 oz of bell pepper that you will need.  It takes moments to do this as you unload the groceries, so do it to save time later.

6. Listen to Diane Rehm interview Dr. Mosley.  http://thedianerehmshow.org/shows /2013-03-13/dr-michael-mosley-fast-diet  Diane asks the tough questions and ends the conversation by saying that everyone on her staff can’t wait to try the diet!

7. Make the meal setting special. Instead of eating on the run or while standing over the sink, make a Fast meal an occasion. Use the good plates and flatware. Put the sparkling water in a nice glass with a twist of lemon. See the demitasse cup in the photo?Entire Breakfast It is the only one I have and it makes the breakfast table so pretty that it is saved for Fast days only.

8. Slo-o-o-ow down the meal. The other reason for the little cup at breakfast? By putting the coffee in a pitcher, I frequently have to stop to refill the cup. This bit of fussiness slows down the process. When you put food in your mouth, put down the fork. You don’t have to chew 30 times, but don’t simply cram the food in your mouth — savor it, taste it, and make it last.

9. Set goals by the clock.  After breakfast, vow not to put any calories in your mouth until noon. Then at noon, tell yourself that you can hold out for another 2 hours. Maybe setting a timer will help you: while the timer is ticking, don’t eat. This does not mean that you will eat when the timer rings! No. Set a new goal.

10. Distract yourself. After breakfast, I pour a large [1.5 cups] glass of water which I sip on until 2 pm. Then I have earned a hot cup of tea — something bold-tasting or soothing as mood dictates. A touch of honey in the drink provides a real lift. Mid- to late afternoon is difficult for me. Go for a walk [not to the kitchen or break-room!] or get involved in a long project to take your mind off eating.

11. Hide the temptation.  I stash the bowl of pistachios in the cupboard on Fast Days. Yes, I still know they are there, but out of sight, is out of mind.

12. Don’t Stop Thinking About Tomorrow. This has a double meaning. 1] If you yearn for something on a Fast Day, tell yourself that you can have it tomorrow. It is not a promise that you have to keep. Tomorrow it might not be calling to you.  2] Tomorrow is the day that you will weigh less. Tomorrow is also weeks from now when you will be slimmer and thinking about new clothes. Tomorrow will come.

Ingredients for next week: breakfast, single portion

Mediterranean Vegetables [See SIDEKICKS II posted on Oct 4, 2017] next week you will see recipes for bread-stuffs suitable for a Fast meal
1.5  two-oz eggs
tuna  Browse the archives for a breakfast menu
frozen spinach
clementine
Whatever you need for your smoothie
Whatever you need for your hot beverage

Dinner, single portion:

 3 oz cooked or raw fish, two varieties
 shallot  +   Spinach  leaves, fresh  Browse the archives for a dinner menu
 Swiss chard leaves
 egg    +  cream
 canned white beans
 granulated garlic   +  nutmeg
Sparkling water Sparkling water

“D” is for Delicious

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

Are you finding Fasting to be easy? Are you eating good, wholesome, high quality food that is delicious? Everybody should eat delicious food every day, in my opinion. In our A-B-Cs of Fasting Food, we have done ‘comfort’ so now on to Delicious.  The Dutch Baby is not a meal for everyday, but it is yummy.  The Danish Stuffed Cabbage might be a variant of the Turkish/Greek stuffed grape leaves called ‘dolmas‘.  But some say there is a Danish connection to ‘dolmen‘, an ancient stone structure. They all begin with ‘D’ and are dee-licious.

Dutch Baby:   306 calories   8.2 g fat   5.9 g fiber   13.5 g protein   46 g carbs   253 mg Calcium PB  This fabulous confection, in its full-blown form, has long been a special treat at our Sunday breakfast table. It comes from Marion Cunningham’s Breakfast Book.  Low in fat, it seemed a good fit for a Fast Day, if only I could shoehorn it into the calorie limit. Here is the result.   HINT: This recipe makes 2 [two] Dutch Babies. Invite a friend.Dutch Baby

3 oz egg   nb: this is one egg plus part of another egg. Ex: one 2-oz egg + one egg white                   ¼ cup milk                                                                                                                                                              ¼ cup white whole wheat flour                                                                                                                               2 tsp melted butter                                                                                                                                                  per person: ¼ cup raspberries                                                                                                                                 6 oz fruit smoothie or green smoothie or unpasturized apple cider                                          blackish coffee or blackish tea or lemon in hot water

Set the toaster oven at 450 F. Spritz two custard cups [3.5” to 4.5” in diameter] with non-stick spray. Vigorously beat together the egg, milk, flour and butter. Pour into the cups and bake fro 15 minutes. They should puff up high and turn golden brown. Remove from custard cups, and plate immediately, as they sink from their former heights. Spoon raspberries on top an dust with a mere whiff of confectioner’s sugar.

Danish Stuffed Cabbage:  282 calories  5.7 g fat   5.7 g fiber  35 g protein  25 g carbs  125 mg Calcium   GF – if using GF bread  Craig Claiborne’s International Cookbook provided this recipe. Its history involves a Swedish king and the Ottoman Empire. Very royal origin for a very common meal. The original recipe involves hollowing out an entire head of cabbage, but here it is adapted for fewer people.  Recipe doubles or triples easily.  Actually, I found this to be too much to eat!Danish Stuffed Cabbage

4 oz turkey meat, raw                                                                                                                                             2 oz pork meat, raw                                                                                                                                             2.75 oz veal, raw   OR equal volume of turkey meat                                                                                   ½ cup fresh bread crumbs [from whole-grain 70-calorie bread]                                                           2 oz milk                                                                                                                                                                   1 oz  [2 Tbsp] egg white                                                                                                                                                     sage + salt + pepper                                                                                                                                                    4 whole cabbage leaves from a whole head                                                                                                 1/3 c pickled beets                                                                                                                                                                     1 tsp mustard + 1/2 tsp horseradish

Put the meats, sage, salt, and pepper in the food processor and mince. Spritz a saute pan with non-stick spray and cook the meat until it doesn’t look raw. Cool meat. Combine the bread and milk, stir, let sit until soggy. Add the egg white and meats and stir to combine well. Set aside.                                                                                                                                                          To prepare the cabbage: Remove the coarse, shop-worn outer leaves from the head of cabbage. Cut off the stem end and discard.  Put the head of cabbage in a pot with enough water to cover and bring to a simmer. When the outer layer begins to cook, take out the head and gently remove the outer leaf. Return the cabbage to the pan of simmering water. Continue to remove the outer leaves as they cook, until you have 4. [Store the remaining cabbage in the ‘fridge for another use.]   If you use them at this point, the cabbage leaves will still have some crunch to them.  If you want them to be more limp, put the leaves back into the water and simmer them to the desired point.                                                                                    Cut a 2″-deep ‘V’ at the base of each leaf to remove the thickest part of the leaf’s rib. Orient the leaf so the V is away from you. Put ¼ cup filling on the leaf. Fold the near side over the filling, tuck in the sides, and continue to roll. Place seam-side down in an oven-proof dish large enough to hold all four rolls. Pour some of the water in which you poached the cabbage into the dish until it comes 1/2-way up the rolls. Put on a lid or foil and bake at 350 F. for 20 minutes or until heated. Plate with the pickled beets and the mustard/horseradish. Fit for a king.