Alice

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.

Alice in Wonderland? Alice Cooper? No, Alice Margaret Ziegler who was born on November 15.  Were she still with us, she would celebrate her 99th birthday tomorrow. My mother would not have wanted to see her 99th year.  When she was a young woman, she couldn’t imagine wanting to be 40!  Born, raised, and educated in Pennsylvania, she moved to Maryland, Texas, and Connecticut as my father changed jobs. “Whither thou goest” was high on her list of wifely priorities. She loved gardening, herbs, reading the classics, crossword puzzles, English history, Mozart, dancing, poetry, ice cream, hot dogs, and my father. I see her in a look in my sister’s eye.  We often quote her aphorisms. She is still with us.  Since she was a devoted Anglophile, she would approve of Kippered Eggs for breakfast. And for dinner, the meal I used to prepare for her birthday: Chicken and Dumplings.  Here’s to wonderful memories of my wonderful mother.

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 traditionally 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 and warm them. 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.

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 a few 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                                                                                                                                                           1.5 tsp Worcestershire sauce                                                                                                                                     2 Tbsp white whole wheat flour                                                                                                                              4 dumplings [see ..Not by Bread.. II-7-’18]                                                                                                            per person:   ¼ cup green peas 

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.  You could stop here.

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.

Ingredients for next week:

Breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
oil cured black olive Parmesan cheese
Gouda cheese chive  +  kiwi fruit
mushrooms   +  applesauce ricotta cheese, reduced fat
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion:

Vindaloo seasoning  + garlic chicken breast   +  Parmesan cheese
mushrooms   + pork  +  ginger fresh bread crumbs  + cottage cheese
canola oil  + onion  +  cider vinegar mozzarella  + salad greens + carrot
broccoli   +  brown rice   + sugar marinara sauce [see Saucy, 6 Dec-’17]
Sparkling water Sparkling water

Indian Summer

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 Kanhaiya L. who is now Following.

Here we are on the other side of Fall: it is darker, the color is gone from the leaves, and as Ned Stark would say, “Winter is coming.”  And yet… along comes a warm day or two to get our hopes up.  “Indian Summer,” as it is called around here, is a spell of warmer weather following the killing frost.  One can imagine the early Europeans, trying to hack an existence out of the New England landscape, going into despair as the cold weather arrived.  “This is not like England,” they’d moan. “We should have more time to get ready for winter!”  “Not to worry,” their First Nations allies [at that point in time they still had not thoroughly alienated the locals] would rejoin, “There will be more warm weather.”  And since they were correct, the Europeans dubbed it Indian Summer.  The Old Farmer’s Almanac says that it begins this year on November 12, so let’s enjoy it.                                   In honor of those warmer days, we will enjoy some foods of summer once again.  Breakfast will include melon, which is available Summer and Fall, paired deliciously with prosciutto which is the product of Autumn. For dinner, a chance to grill again by putting tuna and summer vegetables on the flames. And although we are talking about Fall in northern New England, these recipes will whisk you off to a sunny Mediterranean diet.

Prosciutto & Melon Plate:  266 calories  7.3 g fat   2.2 g fiber  23.6 g protein   36 g carbs [24 g Complex]  294 mg Calcium   PB GF  Once again the Inn at Saint Peter’s inspires a breakfast! Nothing beats the salty-sweet flavor combination of this meal. HINT: I plated everything the night before and stored the plates in zipper-close bags in the refrigerator.Prosciutto-Melon Plate

4 oz canteloupe melon [Charentais melon would be fabulous!]                                                              1 oz thinly-sliced prosciutto                                                                                                                                     ¼ cup red onion pickle                                                                                                                                        0.1 oz shavings of Parmesan cheese                                                                                                            fresh basil or mint leaves OR crumbled dried basil                                                                                                          drizzle of balsamic vinegar reduction, optional                                                                                       blackish coffee or blackish tea or lemon in hot water                                                                                               5-6 oz fruit smoothie, green smoothie or natural apple cider

Cut the melon into bite-sized cubes [8 pieces look well on the plate]. Cut the prosciutto into 8 long strips [mine were 1”x4”]. Arrange the melon and ham in a circle on the plate with the red onion in the center. Shave off curls of Parmesan and place them on top. If using fresh herb leaves, tuck them in here and there. If using dried herbs, rub the leaves in your palms to crumble over the plate. Drizzle with balsamic vinegar if you wish. Serve with your chosen beverages. Wonderful flavors, however you combine them on your fork.

Tuna with Grilled Vegetables:  244 calories   7 g fat  3.9 g fiber  29 g protein  14.6 g carbs  [10.6 g Complex]  32.5 mg Calcium  PB GF  The recipe comes from the Fast Diet Book and it is wonderful. An exemplar of the Mediterranean Diet.tuna & grilled veg

6 oz tuna steak                                                                                                                                                          4 oz red bell peppers                                                                                                                                               5 oz zucchini  or summer squash                                                                                                                                  2 oz cherry tomatoes                                                                                                                                               1 tsp olive oil                                                                                                                                                        splash of lemon juice

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

Slow Days: Crepes

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

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

Crêpes are one of the most versatile foods: for breakfast, dinner, or dessert there is an infinite variety of ways to fill, top, and eat them.  Slow Days or Fast Days, crêpes are easy to prepare and easy to eat.  I hope this photo essay will inspire you.

The ingredients are straightforward.  The more difficult item would be buckwheat flour, but you might be able to find Bob’s Red Mill brand.  Here are the ingredients:Crepes, mise

[The liquid in the Pyrex cup is 1.75 cups of ‘water’, but I use water drained from cooking vegetables and/or potatoes for more nutrients. That’s why it looks as it does.]                       Next you combine the flours and slowly whisk in the water.Crepes, step one

Then whisk in the eggs, followed by the salt.Crepes, step 2

Now whisk it as if you meant it for a few minutes, until the batter runs off the whisk ‘in ropes.’Crepes, step 3

Cover lightly and let the batter sit on the counter for 30 minutes to 2 hours. It could sit in the refrigerator over night, if you wanted to use it the next morning.Crepes, step 4

Whisk again before using.  Next, I heat two 8″ cast iron pans.  They are well seasoned and that is important.  Put a little butter in each pan, then use a paper towel to wipe the butter over the inside of the pan. Save the paper towel for later.Crepes, sep 5

Now you’ll need a pot holder and a 1/4 cup measure.  Hold the skillet handle in one hand and use the 1/4 cup measure as a dipper to scoop up some batter.  Pour most of the batter in the pan while you tilt and tip the pan in such a way that the batter spreads over the bottom. This might take some practice, but you do not have to get them thin or perfectly round.  Cook each crêpe until the edges dry and lift from the bottom.  You may notice little bubbles or holes on the crêpe. These 3 things tell you it is time to turn them.Crepes, step 6

Did you notice that the crepe is not perfectly formed? It is rustic!  Take each crêpe from the pan and lay them on a tea towel to cool. Every 3 crepes, wipe the paper towel with the butter on the bottom of the skillet.  Keep going until you have used all the batter or freeze what is remaining to cook and use later. HINT: I usually cook more crepes than I’ll need for a recipe, then freeze them in a zipper bag.

What to do with those lovely rounds of goodness?

Chicken Ratatouille Crepes
Chicken-Ratatouille Crepes for dinner…
Mushroom-Egg Crepe
Mushroom-Egg Crepes for breakfast…
Ham & Cheese Crepes
Ham & Cheese Crepes for lunch

 

 

 

 

There! I Said It Again

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.

On November 8, 1963, a new song was hitting the airwaves. Teenagers swooned over Bobby Vinton‘s crooning, while their parents recognized the tune as a cover of a popular song from 1945. Redd Evans and David Mann wrote it, then Vaughn Monroe recorded it.  Jimmy Dorsey and Nat King Cole covered it in the 40s, cementing its popularity.  But for my generation, as yet unknowing of the Beatles, nothing was like a slow dance to the yearning lyric:

                                                                                                                                                                “I’ve said it, what more can I say,
Believe me, there’s no other way,
I love you, I will to the end,
There! I’ve said it again.”              Sigh.

Today I’m going to say some things that I’ve said before: this Fast Diet works. How do you get started? How do you convince yourself to get on it and stay on it? [see Groundhog Day, posted 2 Feb 2018]  Like the singer of the song, you have to be in love: in love with the idea of being slimmer and healthier, and in love with your self enough to want to make the effort.                                                                                                                                     When you read my recipes, you’ll notice the food values for each. Yes, I’ve worked them out for each ingredient to get those totals. So barring errors in math, they are accurate and here’s why they matter to me.                                                                                         >>calories: rather important if you want to stay within our Fast day limit of 600 per day. If you don’t want to count calories, then I have done it for you.                                                        >>fat: this is total fat.  If one is supposed to limit fat to 25% of calories, then the limit on a Fast Day should be 15 g.  It has been shown that eating fat doesn’t make you fat, but a lot trans fat and saturated  fat in the diet increases the possibility of diabetes. Fasting reduces that possibility. Reduced fat also means reduced calories.                                                                                                    >>fiber: fiber in the diet helps digestion and bowel regularity.  It feeds your gut flora and can help to reduce the risk of colon cancer.  21 grams per day are recommended.                          >>protein: we need to eat lots of protein on a Fast Day to maintain muscle mass. When your body has reduced calories, it begins to go into whatever energy is stored. Fat reserves go first. Hooray! Then the muscles are targeted.  As we age [any age past 35 years], we lose muscle anyway. Lots of protein on a Fast Day [as well as on a Slow Day] can help to maintain that muscle. Exercise helps, to build muscle. ‘Average sedentary male needs 56 grams of protein/day.‘                                                                                                                              >>carbs: carbs come from fruits, vegetables, whole grains, dried beans [Complex carbs], bread, sugars, pasta, white rice and potatoes [Simple carbs].  Simple carbs quickly convert to sugar in the process of digestion.  One reason that Fasting reduces the risk of diabetes is the reduction of Simple carbs in the diet. A ‘low carb’ meal should have less than 35 g of carbs.  If you reduce the Simple carbs on a Slow Day, you will probably lose weight faster.  We aren’t eliminating carbs, but we are being more sensible about which ones we eat every day.                                                                                                                                                                      >>Calcium: this matters for our bones and heart, nerves, and muscles.  1000-1200 mg of Calcium are recommended. Eating your Calcium [ex: cheese] is better than supplements.

Eat well, Fast well, live well.

Ingredients for next week:

Breakfast, single portion

prosciutto  1.5 two-oz eggs
melon kippered herring
red onion pickle dry mustard
cherries
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion:

tuna steak  +  olive oil 3# chicken
red bell pepper onion  +  celery  + carrot
zucchini     +   lemon juice Worcestershire sauce  + peas
cherry tomatoes dumplings [..Not by Bread… 7 Feb-2018]
Sparkling water Sparkling water

Guy Fawkes

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 Pamela who is now Following.

Remember, remember the 5th of November,                                                                Gunpowder, treason, and plot…

 Tomorrow will be Guy Fawkes Day, a time to remember the foiled “Gunpowder Plot” of 1605.  A group of Catholic Englishmen who disliked the idea of a Protestant monarch [James I of England, James IV of Scotland who was suppressing the Catholic religion] on the throne of England, decided to blow up the King and all the members of Parliament by putting barrels of gunpowder in the basement of the building where they were all to meet. Guy Fawkes, the original ‘fall guy,’ was captured as he waited to light the fuse on November 5. Rather than meet the traitor’s death of being first hanged, then drawn, then quartered, he fell from the scaffold to his death. His co-conspirators were also caught and executed, but Guy Fawkes gets the spotlight.  Today in England, merry children construct straw effigies, strut them through their neighborhoods asking for “A penny for the Guy?” [the money collected goes to buy candy], then burn the effigies on the Day.  This gives November 5th its other name of ‘bonfire night.’  A thoroughly wholesome and Christian entertainment for the whole family! Oh boy! Let’s celebrate sectarian violence while children play at burning people alive.                                                                                       For Guy Fawkes’ childhood in York, we will enjoy a cottage breakfast of egg and whole-grain pan muffin.  For dinner, we’ll eat Soup Royaume in honor of another foiled plot.  This is the soup that an elderly Protestant woman was cooking when the ‘papists’ tried to invade Geneva in 1602, and she sounded the alarm to save the city.

Cottage Breakfast: 298 calories   7.8 g fat   3.1 g fiber   13.6 g protein   43.8 g carbs   199 mg Calcium  PB   I wanted a breakfast that evoked a cottage in the English country-side, so here it is. The pan muffins are very good.Cottage Bfast A

1 pan muffin [see …Not By Bread…posted 7-Feb-2018]                                                                                      1 oz applesauce                                                                                                                                                     one 2-oz egg                                                                                                                                                                       5-6 oz fruit smoothie or green smoothie or natural apple cider                                                           blackish coffee, blackish tea, or lemon in hot water

HINT: I prepared 8 pan muffins from the 10-grain mufffin batter, cooked them, and froze them. I made the remaining batter into muffins to eat on Slow Days.Take one pan muffin from the freezer the night before and let it thaw. Cook the egg to your taste and warm the pan muffin. Dish the applesauce, brew the hot beverage, pour the smoothie. What a sweet and easy meal.

Soup Royaume:  152 calories  0.3 g fat  6.3 g fiber  12.6 g protein  24.6 g carbs  84 mg Calcium PB GF  This fine meal for a cool night,  made hearty with autumn vegetables and lentils, is named after the old lady who saved Geneva from invasion by the Savoyards. Add as much seasoning as you wish. Any soup can be improved by preparing it ahead and letting it sit for 8-24 hours.Soupe Royaume

2.5 oz pork loin, raw or cooked                                                                                                                           ½ cup onion, chopped                                                                                                                                        3.5 oz dry lentils, small green ones from France if possible                                                                      3 oz rutabaga/turnip, cubed                                                                                                                                 2 oz carrot, diced                                                                                                                                                      3 oz parsnip, diced                                                                                                                                                   3 cups chopped cabbage                                                                                                                               mace +  dry mustard +  salt +  pepper + caraway seed [optional]                                                                ½ cup frozen spinach, chopped                                                                                                                               3+ cups water                                                                                                                                                                 per serving: several leaves of fresh spinach

Put the pork, onions, and lentils in a heavy saucepan with a little oil and cook until browned. Add the rutabaga/turnip, carrot, parsnip, cabbage and seasonings. Cover with water, using more if needed. Cover and cook for about 1 hour or until vegetables are tender. Taste for seasonings, add the frozen spinach, stir well, and heat through. Divide into 4 equal servings and freeze the servings you don’t need today. Roughly chop the fresh spinach and put it on top of the soup when serving.

The Dead Have Their 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.

Tomorrow in Mexico people will observe the Day of the Dead. While this sounds macabre to non-Mexicans, it is a family day for visiting cemeteries and honoring the dead, as seen in the movie Coco. Our meals today have a theme of death/celebration /Mexico, told in two stories.  No sugar skulls or pan dulce for a Fasting Day.

Placerville, California was a mining town, named after ‘placers‘ which are gold nuggets found in stream gravel.  Incorporated in 1854, it was formerly called ‘Hangtown‘ since frontier justice was doled out there. Often. One day a Sourdough [if you think that’s a loaf of bread, follow the link] walked into a hotel.  Bragging that he had struck it rich, he demanded the most expensive meal they could serve him.  What was it?  Eggs [the going price was 1 small gold nugget per egg], bacon [also a scarce commodity], and tinned oysters [an extravagance!]. It was dubbed the Hangtown Fry.  You can still order it in Placerville, and tho’ the locals think it is awful, we found it to be delicious.

‘Enchiladas’ are as Mexican as can be. The name derives from the origin of the dish: ancient Aztecs prepared corn tortillas and dipped them in chili sauce before frying them on a griddle.  In Rick Bayless‘ words, the tortillas were “en-chilied”, or enrobed with chilis: hence ‘tortillas enchiladas.’ So enchiladas are not a meal, they are an ingredient. The Enchiladas Suizas which we offer for dinner, were first offered in the 1950s in Mexico City. The name means ‘Swiss Enchiladas’ due to the cheeses inside. They are easy to prepare and fun to eat.

Hangtown Fry:  296 calories  9 g fat  2.5 g fiber  18 g protein  34 g carbs [31 g Complex] 224 mg Calcium  GF  Turns out, this meal has nothing to do with being hanged and everything to do with striking it rich.Hangtown Fry

3 two-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                                                                                                                                                                                2 shucked fresh oysters, chopped                                                                                                                                 1/2 slice ‘American’ bacon, uncured if possible                                                                                                     1-1/2 oz strawberries -OR- 3 cherries                                                                                                       blackish coffee or tea or lemon with hot water                                                                                                  5-6 oz green smoothie or fruit smoothie or unpasteurized cider

Dice the bacon and cook it in a hot pan until almost crisp. Add the oysters and cook a second or two longer. Whisk the eggs with salt, and pepper. Pour over the bacon/oysters in the pan and scramble or cook as an omelette. Plate with the fruit and serve with the beverages of choice. Full of flavor.

Enchiladas Suizas:  293 calories  9.9 g fat   11.2 g fiber   31.6 g protein  43.4 g carbs   261.7 mg Calcium  PB GF  Rick Bayless relates this recipe in his book Mexico One Plate At A Time. Delicious and easy to prepare. Assemble just before baking, lest it turn to mush.Enchiladas w: winter medley

2 six-inch corn tortillas [50 calories each]                                                                                                                2 0z [½ cup] shredded cooked chicken breast                                                                                                ½ cup enchilada sauce: see SPICY II from 12 Sept 2018                                                                               ¼ cup grated Cheddar or Monterey jack                                                                                                          1 oz broccoli florets +  1 oz cauliflower florets  +  ½ oz carrot

Heat oven to 350 F. On an ungreased heavy skillet, place the tortillas and cook them until they begin to brown on one side. Flip in the pan and continue until each tortilla is pliable and slightly fragrant. Remove to a cutting board or baking sheet. Distribute the chicken between the tortillas, then roll up the tortillas, and place each in an oven-proof dish, seam-side down. Spoon the sauce over and around and between the enchiladas. NB: you don’t have to use all of the sauce. Extra could be added to eggs or soup. Sprinkle with cheese and put into oven. Cook the vegetables, drain and dress with salt and a splash of red wine vinegar. So good!

Ingredients for next week: breakfast, single portion

1 two-oz egg Next Wednesday, I will offer 12 Tips to
Pan Muffin [..not by Bread, 7 Feb ’17] help you to keep on Fasting.
applesauce
Choose a breakfast from the Archives
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:

cabbage   + onion  + rutabaga/turnip Watch for my 12 Tips!
carrot  +  parsnip  + dried green lentils
pork loin  + frozen spinach
fresh spinach as well
mace  +  dry mustard  + caraway seed Choose a dinner from the Archives
Sparkling water Sparkling water

Boswell

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 jumisshop who is now Following.

In the story ‘A Scandal in Bohemia‘, Sherlock Holmes refers to Dr. Watson as “my Boswell,” saying he would be lost without him.  And who is Boswell? The son of a Scottish judge, James Boswell was born on October 29, 1740, into the time of the Scottish Enlightenment. In his heart he yearned to leave Scotland due to its provinciality and up-tight religious views.  While staying in London, the young lawyer was introduced to Samuel Johnson, noted author, essayist, wit, and man-about-town, at a bookshop. Their friendship lasted for 20 years, during which time they traveled and socialized. All the while, Boswell took notes. Johnson joked that it was as if Boswell were spying on him. After Johnson’s death, Boswell dug into his own journals and wrote The Life of Samuel Johnson, L.L.D.  It has been called ‘the greatest biography ever written’ for its lively style and Boswell was hailed as ‘the first of biographers.’  Indeed the noun ‘Boswell’ means ‘one who records in detail the life of a famous contemporary.’  If Johnson is famous today, it is because Boswell made him so.                                                                                                                                           We will celebrate Boswell by serving the foods of his rejected land: Tattie Scones and Cullen Skink, both as Scottish as Arthur’s Seat in Edinburgh.

Tattie Scone with Egg:  286 calories   5.4 g fat  3.6 g fiber  13.3 g protein   47 g carbs   210 mg Calcium   PB  Tattie Scones have been part of a Scottish Breakfast ever since potatoes were considered fit to eat. Easy to make with left-over boiled or mashed potatoes.Tattie Scone w: egg, pears

One 2-oz egg                                                                                                                                                               1 tattie scone, see not by bread… Feb 7 2018                                                                                               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

Prepare the Tattie Scone and keep warm or re-warm. HINT: Prepare the night before and cook them, too. Fry the egg to your liking. Prepare the fruit and beverages. Plate the scone, top with the egg. Plate the fruit and pour the beverages. Almost instant, if you made the scone beforehand.

Cullen Skink:  228 calories   4.5 g fat  2.9 g fiber  26 g protein  20 g carbs  161 mg Calcium  PB GF  We found this old Scottish recipe to be divine!!  Despite the low calorie count, it is very satisfying. Comfort Food with a Scottish dialect.Cullen Skink

3 oz finnen haddie [smoked haddock]                                                                                                               3 oz milk                                                                                                                                                                small pinch ground cloves                                                                                                                                bay leaf                                                                                                                                                                              ¼ cup onion, chopped                                                                                                                                           2 oz potato, diced                                                                                                                                                                            2 oz asparagus in 2” slices                                                                                                                                                        1 tsp butter                                                                                                                                                            parsley  for garnish

Skin the fish and put it in a small pan with the milk and bay leaf. Cook gently until the fish is warm. Remove the fish from the milk and break it into large pieces. Add the onions, potatoes, and cloves to the milk along with a little water. Simmer, covered, until the vegetables are tender. Remove the bay leaf. Run the milk and vegetables through the blender/food processor/VitaMix [or use immersion blender] to a fine puree. Cook the asparagus. Return the fish to the pan with butter and the puree and heat. Add pepper to taste. Plate the fish, cover it with the ‘soup’, sprinkle with parsley, and arrange the asparagus around the sides. You will want to eat this again!

Saint Crispin

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.

The first time I encountered the name ‘Crispin’ was in the Little Golden Book named Mr Dog.  The dog of the title named himself Crispin and lived by himself. I loved that book and so did our second son.  Years later, I found out that Crispin was a saint who’s feast day is October 25.  He and his brother Crispian were missionaries to France in the 3rd century.  They proselytized by day and made shoes by night to support themselves. They were killed on October 25, 256.  That date became associated with the Battle of Agincourt in 1415, when 30,000 French infantry and calvary got bogged down in the mud and let 6000 English archers and soldiers defeat them. Enter Shakespeare, writing the play Henry V. In Act IV, scene 3, Henry has the unenviable task of giving a pep talk to his out-numbered army. Of course it is the wonderful St. Crispin’s Day speech, made vivid by such actors as Lawrence Olivier, and Kenneth Branagh.                                        Now a Crispin is also an apple, so in honor of the Feast of St Crispin and of Agincourt, we will have meals with apples — starting with a very English breakfast and ending with a dinner one could find in France or England.

Bannock & Bacon: 284 calories  3.8 g fat  3.2 g fiber  18.7 g protein  43.6 g carbs [33 g from fruits/vegetables]  176.5 mg Calcium   PB   For years we have enjoyed this on Slow Days, only to find that it fits for Fasting, too.  We dip the bannock into the applesauce. Yummy!Bannock & Applesauce

3 two-inch bannock [see …not by Bread… 7 feb 2018]                                                                                              2 slices Hormel Canadian Bacon OR Jones brand [ back bacon of 60-70 calories]                            ½ cup applesauce, unsweetened                                                                                                                        blackish coffee or blackish tea or lemon in hot water                                                                                    5-6 oz fruit smoothie or green smoothie or natural cider

Prepare the bannock according to the recipe and bake. Warm and lightly brown the Canadian bacon. Plate the applesauce and pour the beverages. Simple and delicious.

Pork with Apples: 273 calories  8.1 g fat  4 g fiber  22.7 g protein   18.8 g carbs  84 mg Calcium PB   Long a favorite combination in lands where local meats and local fruits are blended in hearty meals. The flavor of pork with apples is a winner.Pork & Apples

3 oz pork tenderloin, raw or cooked                                                                                                                  2 oz round slices of apple, unpeeled + ½ oz cubed apples, unpeeled                                                    4 fl. oz chicken stock                                                                                                                                                         4 Tbsp Béchamel sauce, no cheese [see Sidekicks I, posted 17 September 2017]                             thyme/sage  +  salt + pepper to taste                                                                                                                       2 oz broccoli florets                                                                                                                                                   1 oz carrots

Poach the apple slices in the stock until they are tender. TIP: if cooking for 2, this may require poaching in 2 batches. Remove slices and reserve. Slice th pork into rounds about 1/4” thick. If pork is raw, braise it briefly in the hot stock, and remove from stock. Put 1 Tbsp stock in the oven-proof pan in which you will cook the dinner. Combine diced apples, Béchamel, seasonings, and remaining stock in the sauce pan, stirring until apples are soft and sauce is medium-thick. Adjust seasonings. Arrange alternating slices of pork and apple in the baking pan. Nap with the sauce and bake at 350 F. until warmed through, about 20 minutes. Steam the vegetables and enjoy a hearty winter meal.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
one Tattie Scone   [not by bread… Feb 7 ’18] 2 shucked oysters
pear bacon
cherries
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:

Smoked haddock, aka: finnen haddie 2 corn tortillas, 65 calories each
onion Cheddar or Monterey jack cheese
potato Enchilada Sauce, see SPICY II 12-Sept-2018
butter + parsley + bay leaf cooked chicken
milk broccoli +  carrot  + cauliflower
asparagus or peas
Sparkling water Sparkling water

Smooth as…

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 Frieda P.F. who is now Following.

“Smooth as butter” is a pilot’s term for a good airplane landing. Did you ever hear that the Earth is as “Smooth as a billiard ball“?   How about ‘Smooth as a smoothie”?  Ever since the 1960s, smoothies have seen increased popularity. But not all smoothies are created equal: some are good for you and some might as well be a glass of sugar water. Today we’ll dive into the blender for an investigation of smoothies.

Smoothie benefits: Juice alone has lots of sugar. It is like drinking a soda-pop!  Next time you see an article about the ‘benefits of the juice diet,’ run the other way.  But when you add fiber, whether from fruit or vegetable, it changes the sugar’s effect on your body. In other words, a smoothie made from whole fruit is good for you. Plus, the added fruit and/or vegetables give you a much-needed serving of the same. When drinking a green smoothie, by pureeing the greens, you are making them into their most digestible form. This means that all the micro-flora in your gut will thank you and that your lower intestines will be healthier and will work better.

Breakfast Smoothies:                                                                                                                                 Fruit Smoothie:  88 calories  0 g fat  0.8 g fiber   Fruit Smoothie, chez nous 1.5 g protein   21.2 g carbs   15.2 mg Calcium   PB   GF  HINT: enough for 4                                                                                       [four] 5-6 oz servings                                                                                 2 oz banana                                                                       2 oz fruit [all one variety or mixed; we like raspberries, strawberries, black currants, blueberries]                                                                      20 oz [2.5 cups] orange juice                                  HINT: I make the fruits up in ‘kits’ and keep them in the freezer. They could go into the blender frozen or leave the ‘kit’ on the counter overnight to thaw. Another time-saver!                                                                                     Put the fruit in the blender with 4 0z of the orange juice. Run it on “High” to break up the fruit and make it all smooth. Switch setting to “Low” and add the remaining juice. Run blender to combine the liquids. Save the rest for other mornings.

Berry-Yogurt Smoothie:  88 calories  0 g fat  0.9 g fiber  2.8 g protein  18 g carbs  91.5 mg Berry-Yogurt SmoothieCalcium PB GF     Dear Husband was inspired to create this, in an effort to get more Calcium and less orange juice into our diet. HINT: Makes 4 [four] servings                                                                          1 cup yogurt [½ plain, low-fat + ½ French Vanilla, low-fat]                                                                                        2 oz banana                                                                               2 oz mixed berries                                                                             4 oz fruit juice with solids in it                                                        8 oz orange juice HINT: I combine the fruits and put those in the freezer as ‘kits.’                                             Put the yogurt, fruit, and fruit juice in the blender/VitaMix/container for using immersion blender. Whiz it on HIGH until everything is blended and no bits of berry are seen. Add orange juice and blend on low. Put what you don’t use today into the ‘fridge for another day.

Lunch/Meal Smoothies                                                                                                                         Green Milk:   136 calories   0.6 g fat   1.5 g fiberreen Milk  10 g protein  24 g carbs   337 mg Calcium    PB GF  I drink this for lunch daily to ‘keep the trains running.’ On Fast Days, I eliminate the dates.                                                  8 oz low-fat milk                                                     ½ oz dates                                                                   1 oz spinach, fresh or frozen                                   Put everything in the blender/VitaMix or container suitable for using with an immersion blender. Whirl on low speed at first, to break up the ingredients, then at the speed that will pulverize everything to a lovely shade of green.

Banana Tofu Smoothie:  182 calories  2 g fat  1.5 g fiber  9 g protein   32 g carbs  250 mg Calcium PB GF    This is what I always took for lunch when I was teaching. Kept me going all afternoon.    HINT: This serves two.                                                                                                                                                                 1.25 cups fat-free milk                                                                                                                                            ½ cup firm tofu                                                                                                                                                         6” banana                                                                                                                                                                   2 Tbsp sugar                                                                                                                                                           4 ice cubes                                                                                                                                                          grated nutmeg                                                                                                                                                         Put everything in the blender and whizz it on “Low” until it is all blended. Then run it at a higher speed until it is smooth. Top with grated nutmeg.

Slow Days: Pork Schnitzel

People who are new to Fasting often pose the questions:  “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?”   To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’   This feature will appear sporadically.                                                                                                                              Now for the answers.  Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight.  There are many questions asked on the FastDiet Forum which tell that tale.  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.

KJL, a local butcher shop offers breaded pork schnitzel, and who can resist?  If this treat is not deep fat fried, it can be very healthy, as well as quick to prepare. “Schnitzel” is not a recipe as in ‘Wiener Schnitzel‘ or ‘Jaeger Schnitzel,’ but rather refers to a thin cut of meat, whether veal or pork, made thinner by pounding.Pork Schnitzel, mise

From the freezer, I took some watercress sauce with cream [top] and some apples sautéed  in butter and sugar [bottom]. The sugar was a good flavor foil to the tartness of the watercress.  Fresh mushrooms [center] were added to those to make a sauce.

The schnitzels weighed 5.25 oz each, so I cut them in half after sautéing in some butter and cooking spray. I ate 1/2 of one, while Dear Husband ate two halves. [The other half went for lunch another day.]  Fresh beets and roasted little potatoes rounded out the meal. Delicious and so simple.Pork Schnitzel, plated