Saint George

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 Lick My Spatula who is now Following.

Saint George and the Dragon — now there’s an iconic image: The noble knight rescues the fair princess by killing the dragon.  Sigh. So romantic.  The real Saint George was born to Greek parents who were Christians in the 3rd century AD.  He joined the army and soon attained high rank and favor with the emperor. This did not do any good when Emperor Diocletian decided that all Christians had to be purged from the army.  George voluntarily declared that he was a Christian and maintained his faith despite the emperor’s efforts to bribe him to change his mind. His example is considered heroic since a horrible death was his fate. Where does the dragon come in???  Some say the dragon represents an evil local king, subdued by George and his soldiers.  Some say the dragon was an actual crocodile to which the locals were going to offer a princess [after daily sheep were not enough].  Some say the dragon represents internal struggles of faith and ethics.  What is your dragon? Do you want to lose weight but fear you won’t succeed?  The Fast Diet is here for you.  Today’s breakfast has the Greek component of St George’s life: the classic flavors of moussaka.  The dinner represents England, a country which has embraced the legend of St George as part of its national mythology. What is more English than Steak & Mushroom Pie?

Moussaka Bake:  277 calories   8.6 g fat   2.8 g fiber   15 g protein   35 g carbs   216 mg Calcium PB GF      The lamb, the eggplant, the feta – what’s not to like about this delicious Greek combination?Moussaka Bake w: melon

1 two-oz egg                                                                                                                                                                 1 Tbsp moussaka sauce**    HINT: Prepare days before and refrigerate.                                                       1/8 oz feta cheese, diced or crumbled                                                                                                               2 tsp parsley, chopped                                                                                                                                              2 oz melon                                                                                                                                                         nearly black coffee or tea or lemon in hot water                                                                                          6 oz green or fruit smoothie or natural apple cider                                              

 **Moussaka Sauce     [makes 3 cups]                                                                                                                                              1 pound eggplant, skinned and cubed               1 pound ground lamb                                                                                            1/4 cup chopped onions        1/2 tsp cinnamon                                                                                                   1 cup Marinara Sauce [see Saucy Dec. 6, 2018 for recipe]                                                                     Cook the lamb  in a little water, it will give off its own fat.                                                                  Drain the fat from the lamb and run the meat under hot water to remove more.                        Cook eggplant and onions until onions are translucent.                                                                       Add marinara sauce and cinnamon and cook until eggplant is soft.                                                Run through a food processor, then add the meat.                                                                                       Use to prepare a Moussaka Casserole or put on pasta.

Spritz a ramekin [for 2 people, my husband prefers to use a 4×6” oval casserole] with oil or non-stick spray and set the toaster oven at 350 degrees. Stir the cheese, parsley, and sauce together then whisk in the egg. Pour into prepared baking dishes and bake for 12-15 minutes. Prepare the hot beverage and the smoothie. Plate the bake with the melon and savor the moment.

Steak & Mushroom Pie:  277 calories  4.8 g fat  6.9 g fiber  27 g protein  25.6 g carbs  34 mg Calcium    Two very compatible flavors together again, topped [not encased] in puff pastry. Similar to a meal enjoyed at The Sign of the Angel in Lacock, Wiltshire, England. A real treat. HINT: recipe serves 2 [TWO], photo shows one serving.Steak & Mushroom Pie

4 oz grilled sirloin steak [leftover from a previous meal?]                                                                       1.5 cups mushrooms                                                                                                                                               1 Tbsp red wine                                                                                                                                                                                      ¼ cup creamed onions                                                                                                                                            ½ tsp thyme + salt & pepper to taste                                                                                                                 1/6 sheet puff pastry [Pepperidge Farm, frozen sheets are easy to find and use]                               per person: 1/3 cup peas

Thaw the frozen puff pastry for 40 minutes on the counter. Rewrap and return one sheet to freezer. Remove one of the sheets, unroll it carefully, and cut the sheet into 6 squares. [TIP: stack the remaining 5 pieces with waxed paper or cling wrap between the layers. Pop into a zipper bag and freeze for later use.] Cut the steak into 1/2”-1” cubes. Combine the meat with the mushrooms, wine, onions, seasonings in an oven-proof dish just large enough to hold the meat mixture yet large enough to be topped with the puff pastry. Heat the meat mixture until it is warm. Lay the puff pastry on top, decoratively slitting the crust. Bake at 400 F. about 15 minutes, until the crust is well-browned. Cook the peas and imagine that you are in an English country restaurant.

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the Rude Bridge

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.

By the rude bridge that arched the flood,                                                                                       Their flag to April’s breeze unfurled,                                                                                               Here once th’embattled farmers stood                                                                                                   and fired the shot heard ’round the world.

Thus Ralph Waldo Emerson’s  Concord Hymn commemorated the events of April 18-19, 1776 in Massachusetts.  The British had decided the night before to march on Lexington to seize weapons and capture Samuel Adams who was a local fire-brand. They marched all night to surprise the local militia.  But William Dawes and Paul Revere were tipped off and they were “Ready to ride and spread the alarm/ To every Middlesex village and farm.” [Paul Revere’s Ride by H. W. Longfellow]  Farmers in that area were members of the Minute Men, so called because at a minute’s notice they could grab their rifles and be ready to fight. As a result, the locals were prepared.  Forty militia had a tense standoff on the village green against 240 English in Lexington. A shot was fired [no one knows by whom], followed by volleys of bullets on both sides. Seven ‘Americans’ dead, the Redcoats then continued to Concord.  At the Old North Bridge over the Concord River, they were met by 400 enraged residents who forced the English to retreat back to Boston. Sniper fire from the Minute Men killed dozens more English and showed the potential for guerrilla warfare.  Thus began the American Revolution. Those loyal Minute Men were backed up by wives and mothers who could keep a meal handy for a man who might leave or show up at all hours.  A pot of pork and beans could turn into a hearty breakfast.  Fish cakes could be made quickly to satisfy a hungry farmer or soldier. Read some Longfellow and be ready in a minute to change your life for better.

Pork ‘n’ Beans ScrOmelette:  297 calories   8 g fat   3.1 g fiber  17.4 g protein  36 g carbs   211 mg Calcium  GF  As for the inspiration for this combination, I thought, ‘Well, why not?’ And it tastes good, too – like a meal while camping.Pork n Bean Scromlette

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, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                                        1 Tbsp baked beans, straight from the can                                                                                                                                  ¼ oz pork tenderloin, raw or cooked, left-over from a previous dinner                                                                 ½ tsp Worcestershire sauce                                                                                                                                   ¼ tsp HP sauce                                                                                                                                                          1.5 oz strawberries, thawed or fresh                                                                                                                 5-6 oz fruit smoothie or pure apple cider                                                                                               blackish coffee or blackish tea or lemon in hot water

If the pork is raw, mince it and combine with the beans and a little water. Put in microwave for 45 seconds.                                                                                                                                                             If the pork is cooked, mince it and combine with the beans. Pour pork & beans to warm into a pan which has been sprayed briefly with cooking spray. Whisk the eggs with the two sauces and pour over the pork and beans. Scramble to taste, seasoning with salt and pepper. By now the beverage is hot, the smoothie is shaken, and the strawberries are looking wonderful. Sit, eat, enjoy your breakfast at camp.

Fish Cakes: 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                                                                                                          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 This recipe is from Legal Seafood Cookbook,  from the restaurant chain of the same name 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, salad

1/3 cup green or white onion, chopped                                                                                                                  1- 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, flounder, tilapia, perch, 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.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 moussaka sauce: ground lamb, onion, Marinara Sauce [Spicy, Dec 6 ’18], eggplant  chicken or turkey gizzards
 feta cheese garlic
 applesauce
sage
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:

 grilled sirloin steak  pheasant meat
 mushrooms  cabbage
 red wine  carrots
 creamed onion  Arnold Multi-grain Sandwich Thin
 peas    +   thyme  onion
 puff pastry [purchased sheet]  pheasant or chicken gravy
Sparkling water Sparkling water

Spirit of ’45

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 Byunga who is now Following.

On April 16, 1746, the Scots army was defeated by the English at the Battle of Culloden, ending the Jacobite Rising.  Since 1745, Bonnie Prince Charlie [Charles Stuart] had been raising an army and razing towns held by the English.  The goal was to put a Stuart back on the throne of England and ScotlandOften depicted as a fight between the rag-tag kilted Highlanders vs the might of the German king of England [George II], the sides were more evenly matched than that.  The end came due to lack of supplies, poor battlefield conditions, and some good soldiering by the English: it was a slaughter.  The romance of the doomed Young Pretender was perpetuated and Scots clung to it with a wish for independence [Braveheart revisited].  It has brought us “The Skye Boat Song,”  the novels and TV series Outlander, and Drambuie liqueur.  We will start our day eating Scottish bannocks [in honor of the 1314 battle at Bannockburn] and end with the quintessential Scottish comfort food, Cullen Skink.  Alas for the ‘King over the Water’.

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.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. HINT: if you prepare and bake extra bannock, they freeze well or can be used for a meal later in the week. Warm and lightly brown the Canadian bacon. Plate the applesauce and pour the beverages. Simple and delicious.

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 favorite 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 1- 2” slices                                                                                                                       parsley                                                                                                                                                                optional: 1 tsp butter

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 [or use immersion blender] to a fine puree. Cook the asparagus. Return the fish to the pan with butter and the puree, and heat the mixture. Add pepper to taste. Plate the fish and ‘soup’, sprinkle with parsley, and arrange the asparagus around the sides. You will want to eat this again!

Anniversary V

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.

Five years ago, my Own Dear Husband and I made an important decision: it was time to start the Fast Diet.  We had seen the TV show and were inspired to read the book.  Then what did we do?                                                                                                                                        1. We chose some recipes from the Fast Diet Book to try for dinners.                                                           2. I calculated the calorie count for some favorite breakfasts. [Since you read this Blog, you know that is all done for you]                                                                                                                 3. We wrote on the calendar what we would eat on our Monday and Thursday Fast Days. 4. We weighed ourselves and recorded body measurements.                                                        And then we jumped in:  the first day wasn’t too bad, though we did opt for an earlier-than-usual dinner!  And the pounds came off… 9 combined pounds the 1st month, then a plateau, then 16 pounds after 5 months. When we realized that we’d need new clothes for a wedding, we were hooked. Fasting is now a Lifestyle to be continued for years and years. In today’s blog, I am posting the meals we ate on our first day as Fasters:  an old favorite Ham Scramble and a recipe from the Fast Diet book itself. Join us for the next 5 years, won’t you?

Ham ScrOmelette: 286 calories  8 g fat  1.7 g fiber  16.6 g protein  35.2 g carb  219 mg Calcium   PB GF Here’s another classic of the breakfast table.PM scramble or Ham omelette? w: apple

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.                                                                    1/2 oz. ground or chopped ham                                                                                                                              1.5 oz melon or 1.5 oz apple                                                                                                                        blackish coffee or tea or lemon with hot water                                                                                                           5-6 oz green or fruit smoothie or natural apple cider

Chop the ham, slice the fruit, brew your hot beverage. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. When the bottom begins to set, distribute the ham over half of the eggs. {OR warm the ham briefly in the hot pan, pour in the whisked eggs and scramble together until cooked.] Fold the omelette and cook to your favorite degree of doneness. Shake up the smoothie, pour your beverages, and you are off to a good start to your day.

*Feta Nicoise Salad: 243 calories   6.0 g fat  2.2 g fiber  15.8 g protein  25 g carbs   244 mg Calcium   PB GF   From Michael & Mimi’s first book comes this delicious recipe.  There is a lot of food on this plate – bring your appetite.Feta Nicoise Salad copy

5 romaine leaves OR 1 cup lettuce, sliced cross-ways                                                                                   ¼ cup green beans                                                                                                                                                1 scant cup cucumber OR zucchini, diced                                                                                                            1/2 c feta cheese, crumbled or diced                                                                                                                 1.5 black olives, quartered                                                                                                                                      1 tsp flavorful olive oil  +   1 tsp white wine vinegar                                                                                optional: 1/2 oz French bread

Steam the green beans, cool and set aside. Slice the romaine crosswise into 1” strips. Prepare the other ingredients as described. Pour the oil and vinegar into a wide, shallow bowl and whisk briskly. Put all the other ingredients in the bowl and toss gently to coat with dressing. Welcome to southern France for fine dining.

Ingredients for next week: breakfast, single portion

Canadian/back bacon 1.5 two-oz eggs
 applesauce, unsweetened  pork loin
 Bannock [see …Not by Bread.. 7 Feb ’18]  baked beans
 Worcestershire Sauce + HP Sauce
 Strawberries 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:

 3 oz smoked haddock [finnen haddie]  green or white onion
 onion  mashed potatoes, no butter or milk
 potato  egg   + dry mustard
 butter  butter
 milk  beets, fresh or pickled
 parsley  +  bay leaf  lettuce + oil & vinegar
Sparkling water Sparkling water

Cajun

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.  There is no magic way to lose weight: http://www.chicagotribune.com/lifestyles/health/sc-weight-loss-tips-health-0503-20170502-story.html but Fasting along with some other life changes will work.

A ‘Cajun‘ is someone from Louisianna who is descended from the ‘Acadiens‘ of Canada who were deported by the English in the 1700s.  At the end of the so-called French and Indian War, victorious England claimed Canada as its own.  The Maritime areas had been settled by the French since the 1600s, but in 1763, it was decided to round them up and wipe them off the Canadian landscape. [ethnic cleansing] As told in Longfellow‘s romantic poem Evangeline, they were sent by river and by sea to Old France and to New France [Louisiana] where they took root in the bayous of the Gulf coast.  Their culture is rich with food, music, and tradition. The local patois is based on Acadian French, just as the word ‘cajun’ is:  in the same way ‘Indian’ became ‘Injun’, ‘Acadian’ became ‘Cajun.’  The cajuns may have to move again, as their coastal islands become drowned by the waters of the Gulf.   But in the meantime, ‘Laissez les bons temps rouler!’ [Let the good times roll!]

Cajun Bake:  269 calories  5.5 g fat  4.4 g fiber  14 g protein  42 g carbs [37 g Complex] 239 mg Calcium  PB GF   Green peppers, onions, and celery are three key ingredients in Cajun cooking, so naturally they find their way into this breakfast. Cajun Bake w: pear

1 tw0-oz egg                                                                                                                                                                2 Tbsp green pepper [3/4 oz], chopped                                                                                                            2 Tbsp celery, chopped                                                                                                                                         2 Tbsp onion, chopped                                                                                                                                                  2 pinches Cajun Seasoning                                                                                                                              dash of Tabasco sauce                                                                                                                                             1 Tbsp reduced-fat cottage cheese, drained                                                                                                    2 oz pear blackish coffee or blackish tea or lemon juice & hot water                                                                5-6 oz fruit smoothie or natural apple cider

Drain the cottage cheese overnight to remove excess liquid. Chop the pepper, celery, and onion and cook them in a little water until they are softened. This can be done in the microwave or on the cooktop. The celery will still be less tender than the other vegetables, but I liked the texture it gives.  Drain the vegetables and put them in an oven-proof dish that has been spritzed with non-stick spray. Whisk the egg with the cottage cheese and Cajun Seasoning, and pour into the ramekin. Bake at 350 ° F. 12-15 minutes. Prepare beverages of your choice and plate the melon. Pass the Tabasco if you like extra heat.

Jambalaya:   275 calories  5 g fat  4 g fiber   14.8 g protein  39 g carbs  81 mg Calcium  PB GF What else would you eat for Mardi Gras? Or any other time you want delicious Cajun comfort food: jambalaya, of course. HINT: This recipe makes enough for 4 servings.Jambalaya w: broc

2/3 cup onion, chopped                                                                                                                                                     2 cloves garlic, chopped                                                                                                                                                                            2 tsp cajun seasoning                                                                                                                                            ½ cup green pepper, chopped                                                                                                                          1/3 cup celery, chopped                                                                                                                                                 2 oz andouille sausage [or sweet Italian], sliced                                                                                             3 oz chicken breast, cubed                                                                                                                                     2 oz [½ cup] ham, cubed                                                                                                                                        12 oz crushed tomatoes                                                                                                                                       1/3 tsp crushed red pepper   +  1/3 tsp black pepper  +   2/3 tsp salt    + ¾ tsp file powder                                                             ½ tsp Tabasco sauce   +  1.5 tsp Worcestershire sauce                                                                                      ¾ cup brown rice                                                                                                                                                 1.5 cups chicken broth                                                                                                                                     per serving: 2 oz broccoli

Cook the onion in a little water and a dash of olive oil until translucent. Add the garlic and cajun seasoning and cook until fragrant. Stir in the green pepper and celery and then add the meats. Pour in the tomatoes, seasonings and sauces, the rice, and broth. Cover and simmer for 25-40 minutes, stirring every once in a while to prevent sticking. The mixture will not be soupy, as the rice will have absorbed the liquids. Cook uncovered if too much liquid remains. Divide the jambalaya into 4 portions. TIP: Freeze what you don’t use today.  Serve 1/4 of the mixture per person along with the broccoli.

Passover

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 remember the first time I was old enough to understand the story of the Ten Plagues of Egypt.  I found it to be chilling and thrilling, and was so relieved when the Red Sea parted and the Children of Israel made their escape [beloved by movie makers]. These are the events that are depicted in the Passover Seder. The foods are all chosen to represent different parts of the story, and relevant parts of the Torah are read as the meal unfolds.  Our meals today pay homage to the flavors and ingredients of Passover, each integral to the meal and telling their own tale.  The roast lamb represents the lamb’s blood painted on the door frames so that the Angel of Death would ‘pass over’ those houses. [Vegetarians use a roasted beet.] Roasted egg is in place of a sacrificial offering at the Temple. Horseradish stands in for the bitter experience of slavery in Egypt.  Apples, nuts, and cinnamon are for the mortar made by Hebrew slaves.    Parsley and romaine are also foods with a bitter taste, in remembrance of struggles.  Salt water [for dipping hard-boiled eggs and parsley] represent tears. See how many of these are incorporated in today’s menus as you remember the tale of escape and the history which followed it. May you be inscribed for Good in the Book of Life.

Passover ScrOmelette:   290 calories   7.8 g fat   3.1 g fiber   15.3 g protein  37 g carbs   217 mg Calcium PB GF The flavor combinations of Passover are too good not to enjoy at breakfast.Passover ScrOmelette

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, crack 3 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week                                                     1 Tbsp diced beets [I used pickled beets]                                                                                                        2 Tbsp parsley, chopped                                                                                                                                              1 tsp horseradish        +  Kosher salt                                                                                                                                                          1.5 oz applesauce, sprinkled with cinnamon                                                                                                  5-6 oz fruit smoothie or pure apple cider                                                                                             blackish coffee or blackish tea or lemon in hot water

Whisk the horseradish and salt/pepper to taste with the eggs. Pour into a pan which has been sprayed briefly with cooking spray. When the bottom of the eggs have just set, add the beets and parsley. Scramble to your heart’s content or fold like an omelette. When the coffee is brewed and the smoothie is smooth, the applesauce with cinnamon will be delicious with the sweet beets and tangy horseradish.

Seder Salad:  261 calories   14.8 g fat   2.8 g fiber  20.8 g protein  26 g carbs  85 mg Calcium   GF A previous dinner could involve a leg of lamb ….yummmmm. Save a few slices to make this salad. This meal is great for sharing with a guest: doubles well.Seder Salad

1 cup romaine lettuce                                                                                                                                                   1 Tbsp fresh parsley                                                                                                                                                 3 Tbsp celery, diced                                                                                                                                              1.5 oz apple, cubed                                                                                                                                                         2 oz cooked lamb, from the leg or other lean cut                                                                                          4 walnut halves                                                                                                                                                              1 hardboiled egg                                                                                                                                                   Kosher salt                                                                                                                                                                  1.5 tsp horseradish dressing — see SAUCY, Dec 6, 2017

Chop the walnut into large pieces and toast in a dry skillet until fragrant. Cut egg into wedges; slice the lamb and celery; cube the apples. Toss the greens, celery, apples, and parsley with the dressing and arrange other ingredients to suit the eye.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 green pepper  +  celery   apple or melon
 cottage cheese  +  onion  3%-fat ham
 cajun seasoning  + Tabasco sauce herbs to taste
 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:

 andouille sausage + cajun seasoning  romaine lettuce
 ham + onion + brown rice + chicken  green beans
 green pepper  +  celery  + garlic  cucumber or zucchini
 crushed tomatoes  + red pepper flakes  feta cheese   +  black olives
 Tabasco  + Worcestershire   + broccoli  olive oil
 file powder  + chicken broth  white wine vinegar
Sparkling water Sparkling water

Holiday Aftermath

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.

This time of year, two great monotheistic religions have major holidays which over-lap: Passover and Easter. The reason they overlap is that Jesus, who’s resurrection is celebrated by Christians on Easter, was Jewish and the last meal He shared with his friends was a Passover meal.  These days, it can be a busy time, attending religious services and preparing special foods for family and friends.  On Monday,  we’ll take a day of eating simply so we can catch our breath, and use some of the leftovers from Easter dinner to have some easy meals. [On Wednesday, we will eat Seder leftovers.]

Parmesan-Chive Bake:    279 calories   7.5 g fat   3.7 g fiber   15 g protein   30 g carbs    275 mg Calcium   PB GF   While I was away for 10 days, Dear Husband invented this breakfast to take advantage of the fresh chives in the garden. Clever man.Parmesa-Chive Bake w: kiwi

One 2-oz egg                                                                                                                                                          1 Tbsp Parmesan cheese, grated                                                                                                                     1 Tbsp fresh chives, chopped                                                                                                                               1.5 tsp reduced-fat ricotta cheese                                                                                                                        1 oz kiwi fruit                                                                                                                                                           5-6 oz fruit smoothie or green smoothie or natural apple cider                                             blackish coffee or blackish tea or lemon in hot water

First set the toaster oven to 350° F. My Dear Husband is the one who prepares the breakfasts. He says to start the coffee next and then to prepare the smoothie. Spritz a ramekin with oil or non-stick spray. Whisk the egg with the cheeses and chives and pour into the ramekin. Bake in the toaster oven for 12-15 minutes, depending on how you like your eggs. Prepare the kiwi fruit, pour the beverages and have an easy day.

Ham-Asparagus Popover:  280 calories   14.8 g fat  4.6 g fiber   17 g protein   33 g carbs [16 g Complex Carbs]  146 mg Calcium   PB   What a fine way to recycle the components of a Sunday dinner. Especially nice after Easter. HINT: Recipe serves 2 [two] people. Easy to cut in half or to double.Ham-Asparagus Popover

3 oz ham [from a roast, this has 11% fat]                                                                                                           6 oz asparagus, trimmed and cut into 1” pieces                                                                                                  1/2 cup Béchamel sauce with cheese [see Sidekicks I, Sept 17, ’18 for the recipe]                               ½ oz Swiss cheese                                                                                                                                                    1 cup Yorkshire Pudding batter enough for 2 popovers [see ..Not by Bread.. Feb-7-’18]                                          per serving:  2 oz fresh pineapple

Set the oven to 400° F.  Prepare the Yorkshire Pudding batter one hour + beforehand. If asparagus is raw, snap off the woody ends. Slice the spears and cook until tender. Cut ham into bit-sized chunks. Grate the cheese and add it to the Béchamel sauce in a pan. Warm gently until the cheese melts. Add the ham and asparagus. HINT: This could be done hours in advance. Beat the pudding batter until it is frothy. Lightly oil 2 holes of a muffin pan. Warm the pan briefly in the oven, then pour in the batter. Bake 20 minutes until puffed and browned but not dry.  Plate the fruit.  Split the popovers in half and spoon the warm ham mixture over the popovers. Bliss. Draw a deep breath and relax a bit.

Citrus

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 March 29, 1912, English explorer Robert Falcon Scott wrote in his diary, “The end is near.”  He and his men were camped on Antarctica after a failed attempt to be the first to reach the South Pole. Discouraged after being beaten to the Pole by rival Roald Amundsen, the British Antarctic Expedition members were exhausted after dragging their equipment for 1000s of miles on scant rations. A blizzard trapped the three remaining team members in their tent only 11 miles from a food cache. Although they died of hypothermia, frostbite, and malnutrition, a major contributor to their deaths was scurvy. It was known since the 1700s that citrus fruits cured and prevented scurvy.  British sailors were given juice from fresh lemons and then limes [British sailors were known as ‘limeys’] which removed the scourge of scurvy by adding Vitamin C to their diet. Had Scott’s men had access to Vitamin C [onions, cabbage] and fresh meat [as Amundsen’s crew did]; had the weather not been dreadful; had their fuel tins not leaked, they might have survived.  Today, we will eat citrus fruit and ponder the sad deaths of members of the Antarctic Expedition.

Citrus Breakfast:  290 calories  1.6 g fat  3.6 g fiber   21 g protein   48 g carbs [38 g Complex] 289 mg Calcium   PB GF  Is this the breakfast you imagine when you think ‘go on a diet’? Does it look like starvation rations? Banish those thoughts! Delicious, nutritious, and filling, this is a great breakfast for anyone, anyday. And it has tons of Vitamin C and A and D, from the food as well as from the fruit smoothie and the milk in the coffee.Citrus Breakfast

½ cup reduced-fat cottage cheese                                                                                                                       2 Tbsp fat-free French Vanilla yogurt    [our favorite is Stonyfield brand]                                                      1 clementine, peeled and sectioned                                                                                                                    2 Tbsp black currants                                                                                                                                                5-6 oz fruit smoothie or green smoothie                                                                                                   blackish coffee, blackish tea, or lemon in hot water

Combine all the dairy and fruit [or combine the dairy and garnish with fruit after plating]. HINT: Knowing that I would have a busy morning, I did this the night before and refrigerated it. Great for a grab-and-go meal. With the hot beverage and smoothie, it is a vitamin-blast.

Chicken with Limes: 283 calories  7.2 g fat  3.3 g fiber   23 g protein  35 g carbs [29.5 g Complex]  61 mg Calcium   GF  Limes, chicken, and pineapple were added to the ecosystem of Tahiti by various visitors, and were promptly incorporated into the cuisine. We served this at a dinner party and no one would guess that it was a Fasting meal. Here is the one-serving method for Poulet avec Limettes.poulet avec Limettes

3 oz chicken breast, boneless, skinless, and cut in 2 pieces across the width                                                             1 lime: ½ of it zested and juiced; ½ of it sliced                                                                                                  ¼ cup chicken stock                                                                                                                                                       ½ tsp sugar                                                                                                                                                                        1 tsp cornstarch [cornflour]                                                                                                                                    ½ oz heavy cream                                                                                                                                                        3 oz slice of pineapple, fresh or canned                                                                                                 thyme, salt, pepper                                                                                                                                                ¼ cup brown rice, cooked

Marinate the chicken in the lime juice, zest, salt, pepper, and thyme in the ‘fridge for at least 2 hours. Remove the chicken from the marinade, and put 1/3 of the liquid into one small container and the remainder into a sauce pan. We grilled the chicken briefly and then removed it to a plate while the pineapple grilled. If you are not grilling today, put the pineapple under the broiler until hot all the way through. Meanwhile, add the stock and chicken to the pan with the marinade and heat it until the chicken is mostly cooked. Remove the chicken and keep warm. Bring the liquids to a boil and reduce by 1/3 of the volume. Combine the sugar, cornstarch, and remaining marinade. Reduce the heat and heat until thickened. [this happens rather quickly] Return the chicken to the pan, add the cream, and stir to combine and to coat the chicken with the sauce. Plate with the rice and pineapple and lime slices for a taste of Tahiti.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 kiwi fruit  prepared horseradish
 ricotta cheese  beets, cooked fresh or pickled
 fresh chives  parsley
 Parmesan cheese  applesauce with cinnamon
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:

 ham from a roast  salad greens   +  parsley
 asparagus  celery   +   walnut halves
 Béchamel sauce with cheese: see Sidekicks I, Sept 17, 2017  apple
Yorkshire Pudding batter [ Not by Bread.. Feb-7-2018]   hard-boiled egg
 fresh pineapple  cooked roast lamb
 Swiss cheese  horseradish dressing: for recipe, see SAUCY Dec 6, ’17
Sparkling water Sparkling water

Jonas Salk

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 W.G.A. who is now Following.

If you don’t recognize the name Jonas Salk, then you were born well after the polio scares of the 1940-1950s. I remember swimming pools being shut down in the heat of summer for fear of transmitting the virus. Then came Jonas Salk with his ground-breaking vaccine.  Americans lined up in school gyms to be inoculated by the 1000s.  I remember that too.  Salk initially was destined for the law so we will have avocado in the breakfast, [the word <<avocat>> in French means both ‘lawyer’ and the fruit]. His mother urged him to go into medicine and Salk became interested in virology. Through work with the March of Dimes Foundation, the search for a polio vaccine was successful. The testing process for any new drug is arduous and lengthy. Salk was eager to prove the safety of vaccine quickly.  He took some of it home. After boiling the syringes in a pot of water on the stove [“like soup”], Salk injected himself, his wife, and their children with his dead-cell polio vaccine. None of them developed the dread disease. Eventually in March of 1953, the vaccine was deemed safe. The rest is history.  In lieu of boiling syringes, we will boil up a pot of Jewish Chicken Soup — which everyone knows to be healthy. Dr. Salk would approve of the soup, but would tell you to get your shots, as well.

Avocado-Ricotta Bake:  286 calories  7.2 g fat  4 g fiber  16.6 g protein   39 g carbs   230 mg Calcium  PB GF  When I thought that avocado and ricotta would make a nice bake, my Dear Husband had one suggestion: add lobster! Why, of course! Avocado -Ricotta Bake

1 two-oz egg                                                                                                                                                              ¼ oz avocado                                                                                                                                                          ¾ Tbsp ricotta                                                                                                                                                      3/4 oz lobster meat OR crab                                                                                                                                     2 oz pear                                                                                                                                                                  blackish coffee or tea or lemon in hot water                                                                                                  5-6 oz fruit smoothie or green smoothie or unpasturized apple cider

Set the toaster oven to 350° F. Spritz a ramekin or other oven-proof dish with cooking spray and put the lobster meat on the bottom. Mash the avocado with the ricotta, then whisk in the egg. Pour over the lobster, season as you wish. Bake for 12-15 minutes. Slice the fruit and prepare the beverages. Sumptuous.

Therapeutic Chicken Soup:  278 calories   3.4 g fat   5 g fiber  18.5 g protein  36 g carbs [26 g Complex Carbs]  78 mg Calcium   PB GF – if using GF noodles  The recipe is from It’s All American Food by David Rosengarten. Simple, filling, and Granma says it is good for you. TIP: One serving = 2 cups of soup! Almost too much to eat.Therapeutic Chicken Soup

1-1/2 cups excellent chicken broth, homemade or purchased                                                                                                 2 oz [½ cup] parsnips, diced                                                                                                                                  1 oz [¼ cup] carrots, in coins                                                                                                                               ¼ cup celery                                                                                                                                                              2 oz cooked chicken breast, cut in 1/2” cubes                                                                                                   1 oz Pennsylvania Dutch egg noodles [you could use less if your wanted to]                                                   3 Tbsp parsley  + Kosher salt + pepper to taste

Prepare the vegetables. Cook the noodles in water until just underdone. Heat the stock to a simmer and add 3-4 Tbsp water, which will boil away as you cook. I added the parsnips first and cooked for about 5 minutes, then added the carrots. After another 5 minutes, I put the celery in the soup. Cook until all the vegetables are tender, then adjust the seasoning of the broth. You will want extra flavor now since the pasta will need it.  Add the pasta and chicken. Add the parsley and cook about 5 minutes longer, until it is all hot.

3 Sisters

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.

Imagine this: Immigrants from another country arrive.  They settle illegally, with economic gain as their goal. They don’t learn the language or culture and they murder some of our people, and steal from us. Then more and more arrive.  What would your reaction be?   This was 1607, in coastal Virginia, and the alien people were Englishmen. Tomorrow will mark a grim episode of American history, and how you feel about it depends on which “side” you are on.   The solution for the native population?   In 1622, the Powhatan natives massacred 347 residents of settlements around Jamestown.  I am NOT recommending this as a solution to any problem.  The native people soon dwindled, due to disease or killing or assimilation, and yet their agricultural products remained and became important in our daily life.

Our foods today will represent the 3 Sisters, mainstays of the diet of First Nations people: corn, beans, and squash. The sophistication of this diet is as remarkable as the ingenious farming techniques employed to grow it.  Breakfast features pumpkin and maple syrup, two foods which the natives of the North-East introduced to the Europeans. Dinner is the meal who’s name was made famous by President Reagan and Daffy Duck, but here it is in its original form [not a side dish].

10-Grain Pumpkin Pudding:   277 calories   7.6 g fat   6.8 g fiber   12.8 g protein   41 g carbs [33 g Complex Carbs]   249.4 mg Calcium  PB   The delicious, nutty grains in the cereal seemed to call out for pumpkin and spices, and here’s the result. This recipe is easily prepared the night before and refrigerated for a quick and delicious breakfast.Ten-grain Pudding w: R-bs

4 Tbsp Bob’s Red Mill 10-Grain Cereal Mix                                                                                                    ¾ cup water                                                                                                                                                                 1 Tbsp ricotta cheese, reduced fat                                                                                                                       1 Tbsp pumpkin puree, canned or fresh                                                                                                         1 tsp maple syrup                                                                                                                                          nutmeg + cinnamon                                                                                                                                              ½ oz raspberries, fresh or frozen                                                                                                                          1 Tbsp pecans, chopped                                                                                                                                      5-6 oz fruit smoothie or green smoothie or natural apple cider                                                                                                   nearly-black coffee or tea; or lemon in hot water.

Cook the cereal with the water for about 8 minutes on the stove. HINT: do this the night before to save time in the morning. Stir in the cheese, pumpkin, syrup, and spices. Pour into a microwave-safe ramekin. HINT: you could get this all done and put it in the ‘fridge until morning. Brew the hot beverage and prepare the smoothie. Microwave the ramekin for no more than 1 minute. Plate with the fruit and sprinkle the nuts on top of the hot cereal. Ridiculously easy for a meal so satisfying.

‘Original’ Succotash:  270 calories  2.6 g fat  9.3 g fiber   18 g protein  50 g carbs [all Complex] 71 mg Calcium  PB GF  The Mystic Seaport Cookbook contains many quaint and curious old recipes. What follows is my combination of two of them. It is ‘original’ because it gets us back to what succotash once was and because it is my own version. HINT: This recipe makes 3 cups of succotash, which could be 3 servings.Original Succotash w: Corn Mush

½ cup lima beans [Green Giant frozen Fordhook]                                                                                      ½ cup green/snap beans                                                                                                                                                 ½ cup corn kernels                                                                                                                                                ¼ cup canned navy beans                                                                                                                                      2 oz corned beef [New England-style is grey because it contains no nitrates]                                         1 slice corn mush aka: polenta [see SIDEKICKS II Oct 4, ’17]                                                                      sage, pepper, salt to taste [mind that the corned beef might be salty]

Cook the vegetables until they are tender. Drain the cooking water and reserve ½ cup. Mash the navy beans and whisk into ¼ cup vegetable water. Put all vegetables and the meat into a pan along with the mashed beans. Add sage and pepper to taste and more vegetable broth if you wish. If it needs more salt, add it too. In a non-stick pan, saute the corn mush on each side until it is warm. Start with one cup as it could be very filling.

 

Ingredients for next week: breakfast, single portion

1 two-oz egg  clementines
avocado  reduced-fat cottage cheese
 crab or lobster meat  fat-free vanilla yogurt
 ricotta cheese
 pear
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:

 1-1/2 cups excellent chicken stock  chicken breast, raw
 parsnips     +   parsley  lime
 carrots  pineapple
 cooked chicken breast meat  brown rice
 celery chicken stock
 egg noodles  thyme, cornstarch, heavy cream
Sparkling water Sparkling water