How this Fast Diet Lifestyle works: Eat any of the meals from the Archives tomorrow. On Monday, do the same. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.
“Man does not live by bread alone” says the Bible. And many people think that when dieting one must forgo bread. One of the benefits of the Fast Diet [aka: 5:2 Diet, or IF] is that calories can come from anywhere, as long as they fit the calorie and nutrition requirements: <300 calories/meal; lots of protein; fat from healthy sources; most of the carbs from a complex source. Sometimes a meal just begs for a bread: roast beef and Yorkshire pudding; chicken and dumplings … but I digress. Here are some favorite breadstuffs which are part of several Fast meals, and can be enjoyed on Slow Days too.
BANNOCK: Splendid for breakfast or with a soup. This is the full batch which yields 3 cups of dry mix. The dry mix keeps well in a sealed glass jar in a cool dry place. ½ cup of dry mix makes 16 [sixteen] 2” bannocks at 15.5 calories each 1 cup flour ½ cup white whole wheat flour 1 cup rolled oats 4 Tbsp butter 1.5 Tbsp sugar pinch of salt 1 Tbsp baking powder
Cut the butter into the dry ingredients until well-incorporated. Measure out the amount you need for your meal into a bowl, and put the remaining dry mix into a jar for storage. Add 1 Tbsp of milk to the bowl of mix and stir with a fork. Add a little more milk until a stiff dough ball is formed. Roll out on a lightly-floured board until 1/3” thick. Cut out with a 2” round cutter. Gather the scraps together, reroll, and continue to cut out the rounds. Bake on ungreased baking sheet at 400 F. for 10-12 minutes.
DUMPLING: Chicken and Dumplings and Saint Kitts Fish Stew call for this simple side. This recipe makes two  dumplings at 78 calories each. 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 chopped parsley + celery seed or 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] Place the dumpling on the stew so that it is not sitting in the broth. Cook uncovered for 5 minutes. Cover the pan and keep at a simmer for 10 minutes. The dumpling should be firm to the touch when it is fully cooked.
PAN MUFFIN: A hearty addition to any breakfast. Recipe makes lots of these little gems. 1 cup Bob’s Red Mill 10-grain hot cereal mix 1 and 1/4 cup buttermilk [combine cereal + milk and let sit while preparing other ingredients.] 1/3 cup butter 7 Tbsp sugar 1 cup unbleached flour 1 tsp salt 1 tsp baking powder 1 tsp baking soda Cream the butter and sugar; mix in the egg. Add the dry ingredients and the cereal/milk mixture. Stir until just combined. Use 2 Tbsp batter for each griddlecake [use 4 Tbsp batter to make each muffin for Slow Days]. Prepare the entire batch and freeze for later.
TATTIE SCONES makes 3, each at 43 calories These will call you to breakfast. 1 Tbsp egg white ½ cup mashed potatoes, no milk, no butter 1 Tbsp white whole wheat flour 2 Tbsp milk ¼ tsp salt ½ tsp baking powder Combine all ingredients so that it looks like thin Cream of Wheat. Measure ¼ cup portions and pour into a heavy skillet which has been well-seasoned or spitzed with non-stick spray. Spread out each scone to about 4.5” diameter. Cook slowly on one side until the scones are cohesive enough to turn over. Cook on the other side. Cool and store until you need them.
YORKSHIRE PUDDING: Useful for breakfast or at dinner. ¼ cup = 77 calories one 2-oz egg 1/2 cup all-purpose flour 1/2 cup white whole wheat flour ½ tsp salt ½ cup water ½ cup fat-free milk Mix all the ingredients together and let the batter stand at room temp for 30-60 minutes or in ‘fridge overnight. You will need ¼ cup to 1/3 cup of the batter per person. HINT: The remainder can be frozen in 1 cup or 1/3 cup batches for future meals. When it is time to use the batter, beat it with a rotary beater until it is frothy. Bake at 400° F.
|1 two-oz egg||Lent begins next Wednesday, so I will post a list of eggless, meatless breakfasts and dinners.|
|1 oz scrapple|
|Scallion||Scroll through the Archive for your favorite breakfast menu.|
|fat-free vanilla yogurt|
|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|
|Dumplings [see ..Not by Bread.. II-7-’18]||Lent begins next Wednesday, so I will post a list of eggless, meatless breakfasts and dinners.|
|onion + celery + carrot|
|Worcestershire sauce||Scroll through the Archive for your favorite dinner menu.|
|white whole wheat flour|
|Sparkling water||Sparkling water|