Old N’Orleans

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.

New Orleans has many meanings to many people. The song “Battle of New Orleans” [about the last battle of the War of 1812, no less!]; Mardi Gras celebrations; Anne Rice’s vampires; Bourbon Street; the Jazz and Zydeco music; Hurricane Katrina; and food.   As a major port city, Old New Orleans had foods of the continent and the world brought to its doorstep. Stirred together in a melting pot of Acadians, Indigenous Peoples, trappers and voyageurs, Africans, Spanish, and French, some interesting menus emerged. While many people think that a trip to New Orleans means excessive eating [they don’t call it The Big Easy for nothing], we can sample the local fare without remorse on a Fast Day and be the better for it. Bon appetit.

Cajun ScrOmelette:   283 calories   PB GF   The Cajuns of Louisianna are the same people as the Acadians of Maritime Canada. Summarily removed by the English from the lands they had settled, surviving Acadians were exiled or made their way to the area of New Orleans, then a French possession. The word ‘Cajun’ is an adaptation of the word ‘Acadian.’ Their music and cusine are similar and wonderful.Cajun ScrOmelette w: orange

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.                                                                                1 oz bell pepper                                                                                                                                                           3 Tbsp celery                                                                                                                                                            2 Tbsp onion                                                                                                                                                   Tabasco sauce, ad lib                                                                                                                                      Cajun seasonings , ad lib                                                                                                                                   1.5 oz orange slices                                                                                                                                             black coffee or black tea or lemon in hot water                                                                                          5-6 oz green smoothie or fruit smoothie

Chop the vegetables and combine with the seasonings. Put in a hot saute pan spritzed with oil or non-stick spray. Cook until softened. Whisk the eggs with the Tabasco and Cajun seasonings, and scramble to perfection.  Pour the beverages, slice the oranges, and pass the Tabasco sauce.

Red Beans & Rice:  280 calories     1 g fat       9.2 g fiber      11.4 g protein    60 g carb  142.8 mg Calcium   PB GF  This is the old classic recipe for the ‘perfect protein’. We were afraid that we wouldn’t like it — it sounds bland — but it is good. Yeah, you’re right, the carbs are way high, but for a once-in-a-while this is OK. HINT: This is enough for 4 servings! Either have a gathering or cut the recipe or freeze for later.Red Beans & Rice w: gr. beans

1 and 3/4 cups brown rice, cooked   [be sure you leave enough time to prepare this]                                  ½ cup celery, chopped                                                                                                                                          ½ cup sweet yellow or other color pepper, diced                                                                                         1 cup onion, chopped                                                                                                                                              2 cloves garlic, minced                                                                                                                                         ¾ cup crushed tomato                                                                                                                              oregano +  black pepper                                                                                                                                          1 and 3/4 cups red beans, drained and rinsed [Goya brand is very good]                                               ½ cup green beans or peas

Cook the rice. Saute the celery, pepper, and onions for 5 minutes. Add the garlic and cook 5 minutes more. Add the tomato sauce and seasonings. Stir in the red beans and heat through. When the rice is done, add 1 and 3/4 cups to the mixture. HINT: if there is extra rice, it freezes well. Serve with the cooked green vegetable.  Pass the Tabasco!

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 apple  +  pear  Watercress Sauce: 8 oz watercress, onion
 bacon  ricotta cheese
 ricotta & Parmesan cheeses  dry mustard
 sage   +  mustard  peach
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:

 pollock or other white fish, 4 -5 oz  4 oz beef liver
 1/2 slice bacon, raw green beans
 carrots, Brussel sprouts, cauliflower, cherry tomatoes onions
 Parmesan cheese  butter + seasoned flour
Sparkling water Sparkling water
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