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 masterchefu who is now Following.

Tomorrow will be the Feast Day of Saint Agatha.  That’s a name you don’t hear much any more…  She lived in Sicily and Malta. Legend says she was a beautiful young woman who refused to marry due to her faith. [Agatha thought that she could serve God better by staying single and dedicating her life to religion.] Victimized by a Roman official, she died most cruelly, and is remembered for her steadfastness. Agatha could be a symbol of both the modern ‘MeToo‘ movement and the campaign against breast disease. Due to her association with the island nation of Malta, breakfast features the flavors of traditional Maltese foods.  Due to her being the patroness of those with breast diseases, it is common to prepare foods shaped like breasts on February 5.

Maltese ScrOmelette:   293 calories  8.4 g fat   3.5 g fiber   18 g carbs   252 mg Calcium  PB GF Between the fish and the vegetables, these flavors have “Malta” written all over them.

1 ½ 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                                                                                                   1/4 oz cooked tuna                                                                                                                                                                         2 Tbsp frozen spinach                                                                                                                                               2 Tbsp Mediterranean Vegetables, chopped    [see Sidekicks II from October 4, 2017]                     ½ clementine                                                                                                                                                     blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz green or fruit smoothie or unpasteurized apple cider

Thaw and chop the spinach, and drain it through a small sieve. Break the tuna into small bits. Combine all vegetables with the tuna. Heat the ingredients briefly in an oil-misted non-stick pan, then pour in the whisked eggs. Cook to your preference. Serve with the fruit and the beverages of choice. Sunny flavors!

Fish Timbale:   276 calories   17.3 g fat   1.6 g fiber  23.5 g protein   8 g carbs   95 mg Calcium  PB GF   Sounds high-falutin’ but really very easy.  Made with two types of fish, it is a good use of leftovers.

2 Tbsp spinach                                                                                                                                                                    1/2 Tbsp shallot                                                                                                                                                           1 and 2/3 oz mackerel or salmon                                                                                                                                     1.3 oz haddock or cod                                                                                                                                           3/4 oz egg [either pullet egg or an egg white], well-beaten                                                                                                    1/3 oz white beans                                                                                                                                                            2 Tbsp cream                                                                                                                                                                   1 oz chard                                                                                                                                                                   1/8 tsp olive oil nutmeg + granulated garlic

Wash the spinach and leave water on the leaves. Put in a lidded pan along with the chopped shallot. Put on the lid and let cook until the spinach is limp. Remove, chop, and squeeze the water out of the spinach. Thoroughly mash the white beans and add the cream. Stir the spinach + shallot into the bean + cream. If fish is raw: Put in a pan with a little water. Cover and steam until fish is cooked. Flake the fish and combine with the other ingredients, except the chard. Turn into a spritzed ramekin and bake at 400 degrees F. for 10-15 minutes. Meanwhile, coarsley chop the chard and cook it in a little water until done. Drain and season with nutmeg and granulated garlic. Run a knife around the sides of the timbale and invert the plate over it. Turn the plate right-side-up and remove the timbale. Plate the chard.