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 will be the Feast of Saint David, Patron Saint of Wales. He was a pious monk to whom many miracles are attributed. He was a famous faster, sometimes subsisting only on leek soup [which is delicious!] and never consuming alcohol. Because the leek is one of the emblems of Wales, our meals will feature that versitle Allium. The eggs for breakfast are scrambled with leeks and Welsh cheese. Try to find Caerphilly, the only Protected Status cheese in Wales. The dinner is not one of St David’s soups, but a nod to the long history of eating sea products from the coastal waters of Wales: mackerel with leeks. David’s famous quote, “Do the little things,” applies well to Fasting: focus on a simple diet of nutritious foods, Fast twice a week, cut out the snacks, and you will succeed in weight loss. Enjoy your leeks, think about St David, and enjoy the video of the singing of Cwm Rhondda.
Welsh ScrOmelette: 297 calories 9.3 g fat 2.5 g fiber 16.7 g protein 35 g carbs [33 g Complex Carbs] 252 mg Calcium PB GF This is a real taste sensation and a great way to start the day. Reward yourself: find the correct cheese.
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. 0.3 oz Cheddar cheese, preferably Caerphilly or Red Dragon ¾ oz sliced leeks, white and green 1 oz melon blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider
Slice the leeks across the leaf and wash well under running water. Put into a small sauce or saute pan, add a few tablespoons of water, put on the lid and ‘sweat’ the leeks until they soften, about 10 minutes. HINT: I did this the night before. Cut the cheese into small dice. When ready to cook, spritz a non-stick pan with cooking spray and add the leeks. Cook about 10 minutes more until limp and maybe beginning to brown on the edges. Whisk the eggs with salt, pepper, and a pinch of thyme. Pour over the leeks in the pan, scramble until cooked. Then sprinkle the cheese over the eggs at the last minute. Serve with melon and beverages of your choice. Fabulous.
Mackerel stuffed with Leeks: 285 calories 15.7 g fat 1.6 g fiber 22 g protein 9.3 g carbs 46.5 mg Calcium PB GF This is from Joanne Harris & Fran Warde’s delightful The French Market. If you are lucky enough to get fresh mackerel, this one’s for you.
Two 2-oz mackeral fillets to total 4 oz per serving salt & pepper 2 tsp grainy mustard, like ‘country Dijon’ oregano ¾ of an ounce of sliced leeks ground coriander 3 oz tomatoes, sliced OR sliced cucumbers and cherry tomatoes
Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice the other vegetables. What a lovely meal!
Ingredients for next week: breakfast, single portion
|1 two-oz egg||1.5 two-oz eggs|
|mozzerella cheese||salt cod|
|crushed tomatoes||instant potato flakes|
|1 slice pepperoni||cheddar cheese|
|blueberries + bell pepper||strawberries|
|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|
|2 all-beef hot dogs||Mediterranean Vegetables [SIDEKICKS II oct 4, 2017]|
|fresh tomato||1 slice polenta [ SIDEKICKS II oct 4, 2017]|
|dill pickle + poppy seed||fillets of firm white fish|
|onions + celery seed||herbes de Province|
|sport [medium-hot] peppers|
|yellow mustard + hot dog relish|
|Sparkling water||Sparkling water|