St Bernard

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 Michael H-A who is now Following.

In the 6th century, St. Benedict decided that the Roman Church needed reform, and so he established the austere Benedictine Order of monks. In the 11th century, a further reform was deemed necessary, and the Cistercian Order was begun in France. Enter St Bernard of Clairvaux.  A handsome, well-educated, well-spoken, wealthy young man [born August 20], he could have had success in any field.  But he wanted a vocation in the church more than anything.  After the death of his mother, Aleth, he decided to follow her example of piety and charity.  He, along with most of his brothers and friends, a group of around 30 men, went to join the Cistercian Abby at Cîteaux .  Bernard threw himself into austerity and soon was sent to start a new monastery at Clairvaux in Burgundy. So influential was his preaching, that he had to found more monasteries to accommodate his recruits.  When he went on a preaching tour, mothers locked their sons in their rooms and wives kept their husbands home for fear that they would follow this charismatic priest into the cloister.  The best preserved of his ‘daughter’ houses is the lovely Fontenay Abbey, founded 900 years ago.   Despite a sickly life, made worse by starvation rations and quack ‘cures’, Bernard became one of the most influential men of his time:  advisor to kings and popes; arbitrator of many disputes; and unfortunately the champion of the ill-fated Second Crusade. His fervent rejection of materialism should make each of us re-evaluate our relationship with ‘things’ and ‘stuff’ in our lives.

In honor of the Good Bernard, we will enjoy some meals of the French countryside. Wild mushrooms go into the eggs which go into the crêpe for breakfast, despite the fact that crêpes are from Brittany the home of Bernard’s philosophical rival Pierre Abelard. And for dinner, the staple of the diet of monasteries: salt cod, here made into the homey meal of brandade.

Egg-Mushroom Crêpe:  294 calories   6 g fat   4 g fiber   15 g protein  43 g carbs [36 g Complex] 200 mg Calcium PB  This is yummy. The eggs are creamy, the mushrooms are earthy, and the crêpe is nutty.Mushroom-Egg Crepe

1 crêpe, see Sidekicks II4 Oct-’18 for recipe  [HINT: When I make a batch, I often cook all of them, then layer them with waxed paper and freeze what I don’t need now for later.]                                                                                                                                                                   one 2-oz egg                                                                                                                                                                 1 oz mushrooms, chopped                                                                                                                                                1/2 Tbsp chives, chopped                                                                                                                                             1/2 tsp thyme                                                                                                                                                        generous dash of granulated garlic                                                                                                                          1 oz raspberry                                                                                                                                                blackish coffee, blackish tea, or lemon in hot water                                                                                    5-6 oz smoothie or natural apple cider

Spritz a non-stick saute pan with oil or spray and gently cook the mushrooms. Put the chives, thyme, garlic, salt, and pepper in with the egg and beat it up. Put the mushrooms in a baking dish which has been spritzed with oil, then pour the egg mixture into the dish and bake at 350 F for 12 minutes -OR- Scramble the egg lightly with the mushrooms, keeping the eggs moist.  Warm the crêpe until it is pliable but not crisp. Turn the egg out on the crêpe and fold the crêpe over the egg. Plate the fruit. Sip your beverages and have a good day.

Codfish Brandade:  250 calories   5.8 g fat  5.7 g fiber  77 g protein  22.3 g carbs  270 mg Calcium   PB GF   Since salt cod is so popular all over southern France, it follows that Brandade is a favorite meal. The garlic, olive oil, and fennel mark this version as Provinçal. [HINT: This batch serves 4. Either invite friends or use what you need and freeze the remainder.] The recipe is from Jacques Pepin.Brandade w: tomatoes & Carrots

8 oz salt cod                                                                                                                                                              ¼ cup potatoes in <1/2” cubes                                                                                                                                 6 oz cauliflower, in 1″ florets                                                                                                                                           ½ cup milk                                                                                                                                                                                 4 cloves garlic                                                                                                                                                              1 tsp olive oil                                                                                                                                                                       ¼ tsp fennel seed + ¼ tsp pepper, more to taste                                                                                                                     per serving: 4 oz sliced tomatoes  +  2 oz raw carrot sticks or coins  +  parsley to sprinkle

The day before: Soak the cod in water for 8 hours. Drain and put in a sauce pan covered with cold water. Bring to a boil, turn heat to low and cook gently for 5 minutes. Drain. Pick over the fish to break it into 1” pieces, removing bones, skin.     The next day: Put fish in a pan with potatoes, cauliflower, garlic, fennel, and milk. Bring to a boil, reduce heat and gently simmer uncovered for 20-25 minutes until vegetables are tender. Pour it all into a food processor and process it for about 10 seconds. Add the pepper, then add the oil with the machine running. Mixture should be smooth and thick. Adjust seasonings. Slice the tomatoes and spread with brandade, then sprinkle with parsley. Serve remaining amount in a bowl with the carrots stuck into it. Very traditional flavor.

Footnote: one of my favorite memes involves Filippino Lippi‘s painting “The Apparition of the Virgin to St. Bernard.”  Unfortunately, to me, he looks like a petty bureaucrat telling a single mother, “I don’t make the rules, madame.  You left line 34 blank, so you must go to the back of the line or return tomorrow.”

Salad Days

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.

Shakespeare coined the term ‘salad days‘ in the play Antony and Cleopatra in 1606. He used it to mean the time when we were callow, carefree, and young. Nowadays, it is used in the headlines of summer food articles, all touting beat-the-heat dinners.  Doesn’t Summer seem to be the very essence of the term ‘salad days’?  Indeed, we take advantage of the summer’s bounty and eat from the garden a lot these days, and salads seem cooler and lighter to eat when the weather is hot.  But beware! A nice healthy bowl of lettuces can be transformed into a danger zone by contaminated leaves [carrying Salmonella and other pathogens], not enough nutrition, and great lashings of fatty, sugary dressing.                                                                                                                                                Today we will eat a salad’s-worth of spinach at breakfast in baked eggs, since baking is a good way to kill bacteria. And for dinner a real salad with lots of nutrient-dense and delicious add-ins.

Spinach Fritatta:  276 calories  7.2 g fat  3.8 g fiber  16.4 g protein  35.6 g carbs [31.5 g Complex] 289 mg Calcium   PB GF  Whether it is breakfast or dinner, Spinach Fritatta checks off all the boxes.Spinach Frittata

1 two-oz egg                                                                                                                                                               1/6 cup [3 Tbsp] cooked spinach, squeezed and chopped    [equivalent of 2 cups raw spinach]                                                                                  1 Tbsp cottage cheese                                                                                                                                               1/8 oz [2 Tbsp] chopped scallions, white or green parts                                                                               ¼ oz Manchego OR Cheddar cheese, grated                                                                                             dash of grated nutmeg + dash of granulated garlic                                                                                             2 oz strawberries OR kiwi slice  + strawberry slice, as shown                                                           blackish coffee or blackish tea or lemon in hot water                                                                                  5-6 oz fruit smoothie, green smoothie or natural apple cider

Cook the spinach, drain it, and squeeze it in your hands to remove excess water. [TIP: save the drained water for baking or for cooking vegetables/pasta] Chop the spinach and mix with scallions, both cheeses, nutmeg, and garlic. Lightly spray a baking dish with oil or non-stick spray. Pour the vegetable-cheese mixture into the dish and arrange so it is evenly distributed. Whisk the egg and pour over the mixture. Bake at 350°F for 15 minutes. Plate with the berries and pour the beverages.

Santa Barbara Salad: 280 calories   13.3 g fat   5.7 g fiber   16.2 g protein   21.3 g carbs   105.8 mg Calcium PB GF From a Washington Post food column, this salad sings of California. HINT: This amount serves 2 [two]. Invite a friend or save for lunch later in the week.Santa Barbara Salad

½ head Boston or buttercrunch lettuce                                                                                                                  1 cup grape or cherry tomatoes                                                                                                                                        ½ medium apple, cored and diced                                                                                                                         ½ cup diced chicken breast                                                                                                                                       ¼ cup chickpeas                                                                                                                                                          1 oz soft goat cheese                                                                                                                                                  1.5 tsp pinenuts                                                                                                                                                                   1 Medjool date                                                                                                                                                                                1 hard-boiled egg, sliced                                                                                                                                          per serving: 1.5 tsp cinnamon dressing see SPICY from 23 May, 2018

First prepare the dressing and refrigerate. Next, toast the pinenuts until they just begin to brown. Take off heat and set aside. Shred the lettuce and put in a bowl along with all the other ingredients. Toss with 1.5 tsp dressing per serving. Play a Beach Boys song and wear your sunglasses.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
mushrooms tomatoes
1 crêpe [see Sidekicks II, 4 Oct, 2018] anchovies
mango or melon
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:

salt cod  + garlic cloves lima beans
potato  + cauliflower canned white beans
milk  + olive oil green snap beans
fennel seed  + black pepper corn kernels
carrot corned beef
slicing tomato polenta [Sidekicks II, Oct 4, 2017]
Sparkling water Sparkling water

Morning to Night: avocado

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 Nolwazi.Divine who is now Following.

Do you ever find an ingredient that is SO versatile that you could eat it morning, noon, and night? Avocado is one of those.  I never ate them as a child, and my husband as a younger man thought they tasted like green soap.  But we have evolved and found that there is more to the fruit than guacamole. The origin of avocados is Southern Mexico, around 9,000 years ago.  It was a popular food in Central and South America for the Aztecs and Mayan people and today most of the world’s avocados are grown in Mexico.  Until 1915, this giant berry was called the Alligator Pear, due to its shape, but that shape has also lead to some confusion with the the words for testicle and lawyer in several   languages. They are popular today due to their creamy taste and healthy benefits. Go ahead, eat some avocados.

Avocado Toast:   273 calories   10.4 g fat   5 g fiber  14.4 g protein   32.5 g carbs   210 mg Calcium PG GF if using GF bread   Avacodo Toast has been all the rage in celebrity diets, so we decided to try it. Very nice with the egg on top and a hearty whole-grain bread underneath.Avocado Toast

1 two-oz egg                                                                                                                                                                                 o.8 oz avocado                                                                                                                                                                   1 slice 70-calorie high-nutrition whole-grain bread                                                                             blackish coffee or tea or lemon in hot water                                                                                                             ¼ cup unpasturized apple cider  -OR-   3 oz fruit smothie or green smoothie

Lightly toast the bread while you fry or poach the egg. Spread the avocado over the bread and top with the egg. Pour the beverages and you are all set for a healthy day.

Mixed Sushi: 275 calories   11.6 g fat   4.9 g fiber   16 g protein  28 g carbs  39 mg Calcium  PB GF  Our younger son introduced us to this recipe. Imagine: ‘Sushi’ without raw fish or seaweed. Good use for leftover beef and avocado. HINT: This serves 2 [two]. Invite a friend or save for lunch or dinner another day. Made to be served at room temp.Mixed Sushi

1 cup brown rice, cooked and cooled HINT: Make the day before and refrigerate or use leftovers from a previous meal                                                                                                                            1 tsp rice wine vinegar                                                                                                                                              1 egg                                                                                                                                                                               1 tsp soy sauce                                                                                                                                                                 3 oz avocado, in long slices                                                                                                                                        1 oz grilled beef, in long strips OR substitute grilled chicken                                                                       2 oz smoked salmon, in long slices                                                                                                                      2 oz cucumber OR zucchini in long slices

Combine the rice with the vinegar and let sit. Whisk the soy sauce with the egg and cook the egg as a flat omelette in a lightly-spritzed non-stick pan. Remove from the pan and cut into long strips. Slice the avocado, beef, salmon, and cucumber in long strips, but not longer than the diameter of the bowl in which you will serve it. Put the rice into two bowls with a wide diameter. Distribute the rice evenly over the bowl. Lay the other ingredients on top of the rice in what ever arrangement pleases you. Serve with extra soy sauce and enjoy a quick meal.

Slow Days: Stuffed Haddock

People who are new to Fasting often pose the question:  “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 tell the tale.  But once in a while your can splurge, as long as it isn’t every day.  For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet.  As for how we eat,  an example follows.

We had arrived back home after a few days away, and needed a quick meal. A trip to the local fish market gave us the idea of stuffed haddock, always a favorite.  There were odds and ends of items in the ‘fridge: some snap beans, a little lettuce, some pickled vegetables [see SPICY, posted 12 Sept, 2018], and some leftover artisan bread.  Herbs from the garden and a nice Rossignol Estate Winery L’Acadie Blanc‘ rounded out the meal.

Here’s the mise en place:stuffed haddock, ingredients

Here is the plated meal:Stuffed Haddock plated

Happy Slow Day.

Izaak Walton

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.

I have laid aside business, and gone a-fishing.”  Sounds like a familiar sign tacked on the door of a poorly-run country store.  Those words were penned by Isaac Walton who was born on August 9, 1593. He was a successful London clothier who’s claim to fame was his love of fishing. He was active in his church who’s vicar, John Donne, was Walton’s fishing buddy.  In 1653, he published The Compleat Angler, in which the fictional character Piscator [Walton’s alter ego] instructs a companion about fish, fishing, and the need to preserve the environment to keep the fish healthy.  A man ahead of his time. Today the name of his book is widely known by anglers all over the world and places sacred to trout fishers are named after him.  In the USA, the Izaak Walton League brings together avid fishermen who also speak to environmental protection. May the same be said of all of us.                                                                                                                                    Today’s menus feature trout, the fish which most people associate with Walton. Smoked trout with crisp apples for breakfast and trout sautéed with nuts for dinner.  If you can catch them yourself, Izaak would be smiling. If they were caught in a pristine country stream, so much the better.

Trout with Apples:   267 calories  3.9 g fat  2.4 g fiber  15.6 g protein  43 g carbs   199 mg Calcium PB GF At the Inn at Saint Peters, we enjoyed their Smoked Trout with Apples appetizer. It occurred to me that this could be a fine breakfast for those who enjoy a savory/seafood taste in the a.m. I substituted mackerel gravlax for the smoked trout, just because that was on hand, but it was a grey-brown instead of the lighter hue of the trout or the pink of a salmon.gravlax-apples

1 oz smoked trout [DuckTrap brand is very good]  OR  1 oz mackerel gravlax                                                  2 oz Granny Smith apple, thinly sliced; each slice cut into 1/2-moons                                                      ¼ c blueberries + 2 raspberries for color                                                                                                       blackish coffee, blackish tea, or lemon in hot water                                                                                                   5-6 oz smoothie or natural apple cider

Slice the fish with the grain to create thin slices. Arrange the fish and apples in overlapping slices around the plate. HINT: I did this the night before, covered it with clingwrap and put it in the ‘fridge. So quick the next morning!! Brew your hot beverage, blend or shake your smoothie, dish out those healthy blueberries, and breakfast elegantly.

Trout with Hazelnuts:  267 calories  18 g fat  3.3 g fiber  21 g protein  6.3 g carbs  75 mg Calcium PB GF From Savoie, France comes this recipe, via Anne Willem’s French Regional Cooking. Hannibal is supposed to have dined on local trout as he crossed the Alps with his elephants. Very easy to prepare [the trout, not the elephants] and absolutely delicious.Trout w: hazelnuts + haricots

3 oz trout, skinned, boned and trimmed                                                                                                                                                           1 tsp butter                                                                                                                                                                        ½ oz hazelnuts, coarsly chopped                                                                                                                               2 oz French green beans [haricots]

Start cooking the beans. Heat a heavy saute pan and spray with non-stick spray. Put in the trout and sprinkle with salt and pepper. Slowly [slow cooking will keep the fish tender] cook the trout on one side for about 3-4 minutes. Add the butter to the pan along with the nuts. Continue cooking everything slowly until the fish is done, roughly another 3 minutes. Drain and season the beans, plate them with the trout, and top the fish with the nuts in butter. Enjoy your culinary visit to the French Alps.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1two-oz egg
avocado 2 cups fresh spinach leaves
70-calorie whole-grain bread scallions
cottage cheese + Cheddar cheese
kiwi fruit + strawberry
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:

cooked and cooled brown rice Boston lettuce  + cherry tomatoes
1 two-oz egg apple  +  Medjool date
avocado  +  cucumber chick peas   +  chicken breast
grilled beef goat cheese + 1/2 hard-boiled egg
smoked salmon pine nuts  + shallot
soy sauce  +  rice vinegar cinnamon dressing [23 May, 2018]
Sparkling water Sparkling water

Traveling While Fasting

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.

Can’t tell you how often people say, “Well I’m off on holiday and of course that means I won’t be Fasting, since that would be impossible.”  And I think, “Why would you say that?”  Having been at this for 5 years, perhaps it is easier for me to see the possibilities on a menu and do a mental calculation of calories.  But even without that, if one sticks to lean proteins, fruits, and vegetables at meals on Fast Days, then one might even allow the odd glass of wine! Other days, enjoy whatever local fare is offered. The bottom line is this: Fasting on vacation does not mean ruining your trip or spoiling the fun. Rather, it gives you a framework which enables you to partake of local foods sensibly without the groans of disappointment when you read the scales upon your return.

Breakfast the Hotel: Most hotels serve a Breakfast Buffet,   Fasting breakfast in Rome                                                                     often of grandiose proportions. If you view it                                                                                 with a Faster’s eye, you will spot some                                                                                                offerings which exactly fill the bill.   On Slow Days, one can sample more freely from the other tempting treats.                                                                                  Breakfasting from the buffet in Rome looked like this: It was the perfect prelude to a day at the Colosseum and the Church of San Clemente, with its 5 levels of historic interest.

 

 

Dinner at the Restaurant:  If your     Fasting dinner in the Azores                                                                         accommodations are not of the self-                                                                                            catering type, you will find yourself                                                                                             dining in a restaurant on a Fast Day.                                                                                            Seafood to the rescue!  At Botequim Açoriano in Rabo de Peixe, Sao Miguel, Azores,                                                                                                                                                                                               grilled fish with a side salad was a great meal. Enough for two, it just what we needed.

Lammastide

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.

According to the ancient calendar of northern European pagan culture, we are now 5/8 through the solar year. Those worthy sun observers noticed 4 major astronomical events: 2 solstices and 2 equinoxes. Those were ‘Quarter Days’ and deserving of a festival. Split those in two, and you have the 4 Cross-Quarter Day.  There were calendars in most of the pre-Christian cultures, based on the sun and/or moon, marked often by the location of the sun over standing-stones. The parts of the year therefore have different names in different cultures: Thorri, Goa, Einmanudur, Harpa, in Iceland.  Imbolc,  Beltain,  Luignasa, and Samhain to the Irish Celts. Candlemas, May Day, Lammas, and Martinmas to the Christian peoples of England. Lammas is the harvest festival, marking the gathering-in of wheat or other cereal crops. Despite its Christian associations, it is steeped in pagan traditions: baking special breads, crafting corn dollies, feasting and dancing.

Baking bread with sprouted grain is part of a Lammas festival, so we will have sprouts in our eggs at breakfast.  The yield of the field will be evident in the dinner, made with fresh vegetables, wrapped in a grain-based crêpe.

Sprouted Bake: 270 calories  5.6 g fat  3.7 g fiber  13.8 g protein  36.6 g carbs  226 mg Calcium PB GF Time to get the sprouts out of the sandwiches and into the breakfast.Sprouted Bake w: B-berries

1 two-oz egg                                                                                                                                                              ¼ c radish sprouts                                                                                                                                                                                      1/2 oz avocado                                                                                                                                                             1 Tbsp low-fat cottage cheese                                                                                                                                 ¼ cup blueberries                                                                                                                                                               blackish coffee or blackish tea or lemon in hot water                                                                                  5-6 oz fruit smoothie, green smoothie or natural apple cider

Mash the avocado and mix with the cottage cheese. Heat the toaster oven to 350 degrees F. Spritz an oven-proof dish with cooking oil or spray and put the sprouts in it. Whisk the egg with the avocado mixture and pour over the sprouts. Season with salt and pepper to taste. Bake for 12-15 minutes. Portion the fruit and pour the beverages.

Crêpes with Chicken Ratatouille: 249 calories  5.2 g fat  6.2 g fiber  27.6 g protein  32 g carbs 190 mg Calcium  PB   Crêpes are wonderful to have on hand for use with a variety of fillings. If you had the crêpes and the filling previously-made, then the meal goes together in no time.Chicken Ratatouille Crepes

2 buckwheat crêpes [see Sidekicks I, Sept 17, 2017]                                                                                    1.5 oz chicken breast                                                                                                                                                         ½ cup Mediterranean Vegetables [see SIDEKICKS II Oct 4, 2017]                                                                                                                        1/2 Tbsp goat cheese                                                                                                                                                         1 Tbsp low-fat cottage cheese                                                                                                                      herbes de Province OR tarragon                                                                                                                                      3/4 oz carrots

If making crêpes from scratch now: prepare the batter and let stand 30+ minutes.                                      If using frozen crêpes, put them in a plastic bag on the counter and let them thaw.                                 Turn on the oven to 250 degrees. Cut the chicken into <1/2” pieces. Put into pan with the Med.Veg. and heat enough to warm the veg, reduce the liquids, and cook the chicken. Take off heat. Prepare the crêpes: either cook them now from batter or finish the thawing process by putting them in a warm oven. Add cheeses to mixture in the pan, and stir to combine. Toss in lots of herbes de Province or fresh herbs to taste. Arrange the crêpes on a cookie sheet and divide the filling among them. Fold over, pressing down gently. Heat in the warm oven and serve with the happy crunchy carrots.

Ingredients for next week: breakfast, single portion

On Monday, I will discuss Fasting while fresh, tart apple, such as Granny Smith
traveling if you eat at restaurants only. smoked trout
Blueberries/raspberries
Whatever you need for your hot beverage
Whatever you need for your smoothie

Dinner, single portion:

On Monday, I will discuss Fasting while trout fillet
traveling if you eat at restaurants only. butter
hazelnuts [filberts]
haricots or green beans
Sparkling water Sparkling water

Emily Bronte

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 loseweightmotv8  who is now Following.

Have you ever felt that you were wandering over the Yorkshire Moors calling, “Heathcliff! Heathcliff!” OK, maybe not, but the yearning of Catherine Earnshaw and Heathcliff for each other transcends time and leaps off the page at you.  Emily Brönte, under the pseudonym “Ellis Bell,” wrote the deathless novel Wuthering Heights in 1847.  Tomorrow will be the 200th anniversary of her birth. Like her heroine, Emily could not bear to be away from her Yorkshire home, even though she was supposed to go off to work to contribute to the family’s income.  She was a woman of conservative political beliefs who nonetheless was swept up in the Romantic Eras ideas of literature. She was the daughter of a clergyman who wrote a book about a passionate, illicit love. She lead a sheltered life, yet successfully played the stock market and ran a house on a frugal budget.  She died at age 30 having produced one book and several poems.

Kippers, preserved herring from Northern waters, would have been popular in Yorkshire, even away from the coast.  The economical Emily would have made sure that the parsonage was well supplied. Fish cakes, which also serve a household inexpensively, are what we will have for dinner. Is the wind howling around the house? Are there voices on the wind? Curl up with a good book.

Kippered Eggs:  294 calories  9.4 g fat   2.7 g fiber   18 g protein  34 g carbs [31 g Complex]  217 mg Calcium   PB GF   Kippers are tradionally served with eggs, but why not have them in eggs? We did and it is terrific!Kippered Eggs w: cherries

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                                                                               0.4 oz kippered [smoked, salted, dried] herring                                                                                                       ¼ tsp dried mustard                                                                                                                                                1 tsp lemon or lime juice                                                                                                                                       4 sweet cherries                                                                                                                                                        5-6 oz green smoothie or fruit smoothie or natural apple cider                                                                    blackish tea or blackish coffee or hot water with lemon

The night before: Soak the kipper fillet in warm tap water for 30 minutes. Mince the fish. In a small bowl, combine the juice and mustard, then mix in the fish. Leave it until morning. Next morning: Put the fish with its flavorings into a lightly-spritzed hot non-stick or cast iron pan to warm. Whisk the eggs and pour over the fish. Let the eggs cook without disturbing them, then fold and plate with the cherries. The beverages are a nice counterpoint to the savory richness of the eggs and herring.

Fish Cakes:  212 calories  4.2 g fat  4.8 g fiber  9.6 g protein  34 g carbs  52 mg Calcium [food values for dinner using ONE 1/3 cup-size cake and side dishes.    PB GF                                        NB: The Fish Cake recipe produces 6 cakes, each 1/3 cup in size.                                                        >>Each cake = 92 calories 1.7 g fat 0.8 g fiber 8 g protein 11.8 g carbs 22 mg Calcium                         NB: The Fish Cake recipe produces 8 cakes, each 1/4 cup in size.                                                         >>Each cake = 69 calories 1.3 g fat 0.6 g fiber 5.3 g protein 8.8 g carbs 16 mg Calcium                          This recipe is from Legal Seafood Cookbook, from the restaurant chain in Boston, Mass. Fish cakes have been popular where ever there are folk who want a little fish to go a long way.Fish Cake w: beets, salad1/3 cup green or white onion, chopped                                                                                                        1 and 2/3 cup mashed potatoes [no milk, no butter]                                                                              ¼ tsp dry mustard + salt + pepper                                                                                                                 1 two-oz egg                                                                                                                                                           2 Tbsp milk                                                                                                                                                            6 oz cooked fish [cod, haddock, salt cod, salmon or a mixture], flaked into small pieces           1 tsp butter                                                                                                                                                                ½ cup pickled beets                                                                                                                                                 1 cup baby greens or sliced lettuce leaves + ½ tsp olive oil + ½ tsp vinegar + salt + pepper

Combine the onion, potatoes, egg, seasonings, and milk, stirring well. Stir in the fish, gently but thoroughly. Using a 1/3 cup measure as a mold, portion the fish/potato mixture into 6 cakes. Put on a plate or cookie sheet while the pan heats up. Heat a heavy fry pan, such as cast iron, and spray with non-stick spray. Cook the fish cakes on one side, flattening them slightly with a turner. Remove from the pan and add 1 tsp of butter to the pan. Spread the butter around, return the fish cakes, and cook them on the other side until they are browned. Serve while hot. What you don’t eat today, let cool completely, then freeze with waxed or parchment paper between the cakes.

Hot Enough?

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.

Hot enough for ya?’ [my father scorned people who said that.]  ‘Hotter than the hinges of Hades.‘ [my mother would say this one.] ‘Hot enough to fry an egg on the sidewalk.‘  ‘Some like it hot.’  ‘Hot town, summer in the city…‘  How hot has it been in your Northern Hemisphere location this summer?  Some people find it easier to diet in the summer, some the reverse. We find it easy to prepare simple foods which meet our requirements for a Fasting day as well as for enervating weather conditions.

The breakfast is based on ingredients from a favorite restaurant’s pizza. The pizza was baked in a brick oven and came sizzling to the table. In your own kitchen, under cooler circumstances, you can make a no-fuss breakfast.  The dinner is simplicity itself since the roasting was done in advance, and it can be carried to the nearest shady spot for consumption.

ForeStreet ScrOmelette:   278 calories   8.7 g fat   3 g fiber   15.8 g protein  35 g carbs  228 mg Calcium PB GF  Based on a pizza from one of our favorite Portland, Maine restaurants, these flavors are teriffic together.Forestreet Bake w: S-b

Three 2-oz eggs of which you will use 1 ½ eggs per person 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.                                                                                                                                                                         1/8 oz bleu cheese                                                                                                                                                                                               1/4 oz mushrooms                                                                                                                                                         1/8 oz leeks                                                                                                                                                                       1 oz pear                                                                                                                                                                      Blackish coffee or tea or lemon with hot water                                                                                             5-6 oz fruit smoothie or natural apple cider

Spritz a non-stick pan with olive oil or non-stick spray. Slice the leeks and saute with the mushrooms until both are cooked. Whisk in the eggs and pour over the leeks and mushrooms. As the eggs begin to set, crumble the bleu cheese on top. Scramble or cook as an omelette. Plate with the pear, serve with the beverages of choice. Breakfast in a cool kitchen on a warm morning.

Pork Salad:   144 calories   4 g fat   2.4 g fiber   17 g protein   7 g carbs [6.8 g Complex]    43 mg Calcium  PB GF   When there is leftover meat from a roast, the easiest meal is to turn it into a salad with lots of yummy components. NB: I sprinkled each serving with 1/4 oz flax-seed corn chips which added 40 calories and only 4 g carbs.Pork Salad w: Flax-Corn Chips

2 cups salad greens, cut as chiffonade if leaves are large                                                                                             2.5-3 oz pork tenderloin, cooked, sliced                                                                                                       2.5-3 oz tomatoes                                                                                                                                                     1 oz red bell pepper, cut in 1/2” dice                                                                                                                    1 oz whole fresh cranberries, not dried                                                                                                             2 oz zucchini sticks                                                                                                                                                              1 tsp Balsamic vinegar + ½ tsp olive oil + 1 tsp blue cheese herb mustard

Prepare all the vegetables as described. Whisk the dressing ingredients in a wide bowl and toss with the greens. Plate the greens and decorate the salad with the other components. That was fast!

Ingredients for next week: breakfast, single portion

1.5  two-oz egg 1 two-oz egg
kippered herring low-fat cottage cheese
dry mustard radish sprouts
lemon juice avocado
cherries blueberries
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:

6 oz cooked fish 2 crepes [see Sidekicks I, 17 Sept ’17]
1 two-oz egg  +  dry mustard chicken breast
mashed potatoes  + butter carrots  +  chèvre/goat cheese
green or white onion low-fat cottage cheese
beets  +  salad greens Mediterranean Vegetables [see Sidekicks II, 4 Oct 2017 for recipe]
olive oil  + vinegar Herbes de Province or tarragon
Sparkling water Sparkling water

Acores 2

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 Reshma B who is now Following.

We will remain on the beautiful island of Sao Miguel, Açores for another day to point out more about how we Fast whilst traveling.  We enjoy cooking and eating our own food at a self-catering accommodation [such as Pico do Refugio], but we do like to dine out too.  At any restaurant on Sao Miguel, the first thing you are offered is local cheese as a starter. The most simple version of this is “Queijo Fresco” [aka Queso Fresco or Queso Blanco or ‘farmer’s cheese’] which is always served with the hot sauce “Pimenta do Queijo.” Spicy “Choriço Paste” is also popular and available at the meat section of the supermarket. Those flavors together made for a fine dish of eggs for a Fast Day breakfast, along with the locally-grown pineapple.  Dinner at a favorite restaurant on a Slow Day would usually involve seafood, and then left-overs would make a another appearance on a Fast Day at home.  On Slow Days, we ‘went native’ and sampled local restaurants and wines and enjoyed ourselves thoroughly. “And does this work?” you ask. “Can one enjoy a vacation and without a huge weight gain?” Yes. After 11 days of vacation, my weight was still at my Target Level. Travel should broaden the mind but it doesn’t have to broaden the waistline.

Azorean Queso Egg:  249 calories   10 g fat   0.8 g fiber   15.7 g protein   16.4 g carbs  [8 g Complex]  271.5 mg Calcium   PB GF  Two of the favorite flavors of the Azores combine for this egg dish, and the pineapple ices the cake.Azorean-flavor Eggs w: pineapple          1 two-oz egg                                                                                                                                                              1.5 tsp Queso Fresco                                                                                                                                                 1 tsp Chorizo Paste                                                                                                                                                               2 oz pineapple                                                                                                                                                 blackish coffee or tea or lemon in hot water

Whisk the egg, cheese, and chorizo paste, then bake in an oven-proof dish or cook in a saute pan. Slice the pineapple and sip some Brazilian coffee for a delicious, low-calorie meal.

Dinner at a Restaurant: Seafood is usually a safe choice  Azores Cod w: Veg @ Restaurant                                                                                     for a low-calorie meal in a restaurant, unless it is drowned in a fatty sauce. And since  the Açores are in the middle of the Atlantic, it wasn’t hard to find top-notch seafood.  Here, at the Restaurant of the Agricultural Association, cod was grilled and served with boiled vegetables. If you skip the potatoes, you are more virtuous.  [You can see the Queijo Fresco with Pimenta in the upper right corner.]

Cod w: Veg Left-over For another meal, what could be more easy than this food a second time around?  There is an ample amount of both the fish and the vegetables to be very satisfying on a Fast Day.  We liked the food at the Agricultural Association so well that we dined there twice. Their speciality is beef and it is not for a Fast Day!                                                                                                                                                              .