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 is the anniversary of the birthday of the Founding Father Alexander Hamilton. Yes, that Hamilton: the one on the $10 bill; the first Secretary of the Treasury; founder of the; the one who was shot by Aaron Burr; and the one currently made famous by Lin Manuel Miranda’s hit musical.  He was born in Charlestown, Nevis [West Indies] in 1755/57, raised in St Croix, and educated in New York City. Hamilton had a meteoric rise through the ranks of the Continental Army, being a brilliant artillery officer, he was named George Washington’s aide-de-camp at age 20.

A convincing writer, he penned most of the “Federalist Papers” and went on to form the Federalist Party. His political work earned him the animosity of Vice President Burr, ending in their fateful duel in 1804.

Our meals today reflect Alexander Hamilton’s life: part Caribbean, part Colonial America. What else would you expect from this complex, influential man?

Welsh Rabbit ScrOmelette:  300 calories    10 g fat   2.5 g fiber   16.8 g protein   32 g carbs 258.7 mg Calcium  PB GF   The origional version of this recipe is served in Colonial Williamsburg, Virginia at Chownings Tavern. We love Welsh Rabbit/Rarebit for a homey supper, just as people did in Colonial Days.  And here are the same flavors in breakfast form.

Welsh Rabbit ScrOmelette w: pear

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 three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                                                                                                                                                   ¼ oz Cheddar cheese                                                                                                                                               1 tsp Worcestershire sauce                                                                                                                                  ½ tsp dry mustard                                                                                                                                                   1 oz pear or strawberries                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                       5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Grate the cheese and stir in the Worcestershire and mustard. Spritz a fry pan with olive oil or non-stick spray and heat over medium-high. Whisk the eggs and pour into the pan. Add the cheese mixture and scramble or let cook then fold as an omelette. Prep the fruit and the beverages and ponder the rebellious days of Colonial America.

St Kitts Fish Stew: 307 calories     2.5 g fat      4.4 g fiber       42 g protein       31 g carbs           279 mg Calcium  PB    This typical Caribbean recipe is made with salted fish. No doubt it was food of the enslaved African population. Plan ahead to leave time for soaking the fish overnight.St Kitts Fish Stew

2 oz yellow bell pepper, cut as 1/2”x2” pieces                                                                                                          1 oz scallion, sliced in 1/2” pieces                                                                                                                                                   1 clove garlic                                                                                                                                                             ¼ cup onion, coarsly chopped                                                                                                                           2 oz salt cod                                                                                                                                                                                              3 oz tomatoes [cherry or slicing-type], cut in chunks                                                                                   1/3 cup fish stock +/or water                                                                                                                                      1 dumpling**                                                                                                                                                          

** Dumpling                                                                                                                                                             2 Tbsp white whole wheat flour   +  3 Tbsp flour   [or 5 T. flour]                                                               2/3 tsp baking powder                  pinch salt                                                                                                pinch sugar                          7 tsp milk nutmeg                                                                                       Combine all the dry ingredients, then stir in the milk with a fork.                                                   The batter should be stiff but not dry. [add a little water if needed]

Soak fish overight in water. Next day, drain and cut into pieces 1”x2”. Prepare the batter for the dumpling**.  Put the broth/water, bell pepper, scalion, garlic, and onion in a saute pan and bring to a simmer. Place the dumpling on the vegetables so that it is not sitting in the broth. Cook uncovered for 5 minutes. Then put the fish around the dumpling and top the fish with the tomatoes. Cover the pan and keep at a simmer for 10 minutes. The dumpling should be firm to the touch when it is fully cooked. Check to see if it is done. Taste the dish to see if it needs salt [!!]. Different, delicious, and very pretty.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1 two-oz egg
 bleu cheese  chicken sausage
 fat-free cottage cheese  pan muffin [10-grain cereal, buttermilk, butter, baking powder, sugar, unbleached flour]
 applesauce + raspberries
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 hot dog [Hebrew National reduced fat]  grilled sirloin steak [4 oz for 2 servings]
 canned baked beans  mushrooms      +   red wine
 carrots, raw or cooked  creamed onions
 puff pastry [part of a frozen sheet]
Sparkling water Sparkling water

2 thoughts on “Hamilton!

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