Mary Goes Over

May 30, 2018August 2, 2019 ~ me ~ Leave a comment

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. Welcome to bomihill who is now Following.

“If Mary goes over the mountain dry, she’ll come back wet.” When I heard my grandmother’s neighbor say that, I had no idea what she meant. Turns out, it is a venerable Pennsylvania Dutch weather-forecasting axiom. Mary of Nazareth left her hometown on May 31 to visit her cousin Elizabeth. Elizabeth was soon to give birth to her son [John the Baptist, born June 24] and Mary went to assist her. In ecclesiastical circles, this is called ‘The Visitation of Mary‘. Mary was also pregnant, following the visit from the Angel Gabriel, who told her she would give birth to Jesus. [Mary was unwed at the time, and I always thought that she left town to discourage gossip.] Mary returned to her hometown on August 18. According to the formula, if there is dry weather at the end of May, there will be wet weather in mid-August. Guess we’ll have to wait and see.

Today’s meals are for travelers: portable foods you can eat while walking/driving/flying. The breakfast is a home-made version of the familiar sandwich available at the Golden Arches. And the dinner is a commonly available street food in the Western Mediterranean where Mary and Elizabeth lived.

Egg-McArnold: 283 calories 6.8 g fat 5.6 g fiber 17.7 g protein 35 g carbs [22 g Complex] 249 mg Calcium PB This, of course, is the Fasting version of a fast-food favorite. It even works for eating on-the-run.

1 two-oz egg 1 Arnold-brand multi-grain Sandwich Thin [100 calories] ½ oz Canadian Bacon or 1 slice Jones Brand [20 calories/slice] 1 oz grapes blackish coffee or tea or lemon in hot water NO SMOOTHIE today

Open up the ‘sandwich thin’ and lightly toast it. Fry or poach the egg to your liking and cook the Canadian Bacon in the same pan. Assemble, using salt and pepper to taste. Enjoy it with your coffee in a to-go cup but don’t eat in the car – sit down and slowly savor this Fast food.

Felafel Pockets: 273 calories 5.5 g fat 7.8 g fiber 14 g protein 48 g carbs 90 mg Calcium PB This preparation uses two pita pockets from one pita bread. Each serving is 1 and ½ pockets. [HINT: Save the other half for tomorrow’s lunch]

1 whole wheat pita bread, about 140 calories 6 falefel patties total, 3 per pita pocket [see Stocking Up, January 3 ’18] 1/2 cup vegetable salsa [see SPICY May 23 ’18]

Prepare the salsa and let stand while you warm the felafel. Cut the pita bread into 2 equal pockets. If frozen, warm the felafel. Put some of the salsa into each pocket, then add 3 felafel patties. Spoon the remaining salsa on top. Cut one of the filled pockets in half and eat that tomorrow.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
canned, roasted green chilis	sugar + leek
one crepe [see Sidekicks……	crab meat
pear	soy sauce
	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

Dinner, single portion:

!/2 cup cooked brown rice	halibut filet
rice wine vinegar	olive oil + spinach
one 2-oz egg	shallot + Scallion
avocado + cucumber	Thai red curry paste
grilled beef	chicken broth + lime juice
smoked salmon + soy sauce	light coconut milk
Sparkling water	Sparkling water

Decoration Day

May 27, 2018May 26, 2018 ~ me ~ Leave a comment

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 Rashmi Duneja who is now Following.

Decoration Day was a tradition that began after the American Civil War. Women would go to the cemeteries in the spring and decorate the graves of their dead husbands, sons, brothers, or fathers with flowers. Eventually this came to be known as Memorial Day and became the focus of community holidays. Many towns claim the title of ‘First to Celebrate Memorial Day’ but Waterloo, New York has the longest recorded tradition. Alas, the ‘day’ has become a ‘weekend’ and that means that the meaning is diminished. Plus, it is difficult to distinguish between Memorial Day and Veterans’ Day which doesn’t help. So come Monday, decorate a grave, watch a parade and remember fallen soldiers. Then go home and eat sensibly because Monday is still a Fast Day. What with cornmeal, stars, and red-white-and-blue, breakfast is so patriotic you’ll want to join the parade. Dinner contains all the elements of a summer picnic, minus the ones that will fatten us.

Cornmeal Stars with Fruit Yogurt: 295 calories 4.3 g fat 6.7 g fiber 14 g protein 53 g carbs [46 g Complex] 233 mg Calcium PB Cornmeal and stars are SO American, that they fit in with any patriotic meal.

Cornmeal Stars: This made 3 large stars, enough for 2 servings 1 egg white 1 egg yolk, stirred 1 Tbsp white whole-wheat flour 3 Tbsp yellow cornmeal Whip the egg to soft peaks. Fold in the yolk, the flour, and the meal. Spray a non-stick pan with non-stick spray. Place your largest [3-4”] star-shaped cookie cutter in the center. Spoon the batter into the star, nudging it into the corners. Loosen the mold from the batter and remove it. Cook the star on one side until starting to brown, then turn carefully to cook the other side. Cool and store until needed. They freeze nicely. Per serving: 1.5 stars 2 Tbsp fat-free French Vanilla yogurt 2 Tbsp blueberries 2 oz strawberries, sliced or diced Plate the stars, slightly overlapping. Dollop the yogurt on top, then strew with fruit.

Memorial Day Hot Dogs & Beans: 290 cal PB GF Hot dogs are traditional on Memorial Day. Baked beans are high in protein, low in fat, so they fit right in with a Fast Diet. Memorial Day franks & beans

1 dog per person {Hebrew National has a reduced-fat hot dog at 110 cal each. And they taste good, too.} 1/3 c baked beans [I use canned, vegetarian beans if I can find them] HINT: You do not use all the beans in the can, so freeze the remainder for another meal. If you want them again for a Fast meal, freeze in batches of 1/3 c, rather than the remains of the entire can together. mustard and/or pickle relish one 2-oz egg, hard-boiled 1 and 1/2 tsp low-fat mayonnaise + 1 tsp prepared yellow mustard coleslaw [see SIDEKICKS II Oct 4, 2017] OR carrot and celery sticks

Cook the dog on the grill or in a little frying pan with a bit of water. Heat the baked beans [nuke ’em], cut up the celery & carrots. Peel the egg and cut it in half. Remove the yolk and mash it with the mayonnaise and mustard. Stuff the egg halves. Fasting on a holiday just got easier. Have non-Fasters over for the picnic? Ask them to bring the side dishes [potato salad, green salad, but not chips & dip] and let your guests eat the side dishes.

SPICY

May 23, 2018April 23, 2024 ~ me ~ Leave a comment

Variety’s the very spice of life, said William Cowper. While it is true that some dieters eat nothing on Fast Days [aka water fasting] and some like to eat the same menu every Fast Day just to simplify things, we like to spice it up. That’s why there are so many different recipes on this site. Now the spices one adds to foods can transform something humdrum into something amazing. There is no sauce in the world like hunger, said Cervantes. That’s why on a Fast Day, good food tastes extra delicious because we go into those meals hungry, which is wonderful. Spice a dish with love and it pleases every palate, said Plautus. And while you are at it, try some of the spicy items below.

AIOLI DRESSING makes 3 tsp 2 tsp olive oil mayonnaise 1 tsp Sriracha pinch granulated garlic 2 tsp lemon juice Whisk all the ingredients together until smooth. Store what you don’t use in the refrigerator. PERFECT FOR THE SENEGALESE TUNA-AVOCADO SALAD SALAD FROM DECEMBER 20 2017

CINNAMON DRESSING: makes 4.5 tsp ½ shallot [¾ oz] , minced 1 Tbsp olive oil 1.5 tsp balsamic vinegar or raspberry vinegar 1/2 tsp cinnamon Shake together in a jar. Refrigerate until needed. Use often. JUST RIGHT FOR THE SANTA BARBARA SALAD FROM DECEMBER 3 2017

CLAM STUFFING: Makes 2 cups. clam-stuffed mushrooms 1 cup clams, fresh or frozen 1 slice 70-calorie whole-grain bread 5 oz tomato 2 oz red bell pepper 3 turkey meatballs 3 Tbsp plain yogurt 1 Tbsp Parmesan, grated thyme + garlic + salt Pulse in food processor until diced. EXCELLENT STUFFED IN MUSHROOMS FROM OCTOBER 1 2017

GINGER-GARLIC PASTE makes about 3 Tbsp 2 oz garlic cloves, sliced 1 oz ginger root, sliced ½ oz flavorful white vinegar Put in a food processor and whirl it until paste-like. Scrape the sides often. Do not add water. Store remaining paste in refrigerator for up to 3 weeks. ESSENTIAL FOR CHICKEN MOMAS FROM FEBRUARY 25 2018

VEGETABLE SALSA: Makes one heaping cup. ½ cup = 22 calories 0.1 g fat 1.8 g fiber 1.2 g protein 6 g carbs 14.7 mg Calcium ½ cup diced fresh tomatoes 1/2 cup diced red or yellow bell peppers 2 Tbsp red onion, chopped 1 Tbsp lemon juice Toss all the ingredients together. Feel free to add fresh herbs or whatever spices you wish. FABULOUS WITH FELAFEL

Ingredients for next week: breakfast, single portion

1 two-oz egg	1 two-oz egg
white whole wheat flour	Arnold multi-grain sandwich thin
yellow cornmeal	Canadian bacon
French Vanilla yogurt	grapes
strawberries + blueberries
Whatever you need for your smoothie	Whatever you need for your hot beverage
Whatever you need for your hot beverage

Dinner, single portion:

hot dog [110 calories]	pita bread [140 calories]
baked beans + zucchini	6 felafel patties [Stocking Up, Jan 4 ’18]
hard-boiled egg	Vegetable Salsa [Spicy, May 23 ’18]
low-fat mayonnaise + mustard
celery + carrots

Sparkling water	Sparkling water

Victoria Day

May 20, 2018May 20, 2018 ~ me ~ Leave a comment

In 1845, the Province of Canada declared a holiday in honor of Queen Victoria‘s birthday. It was dubbed ‘Victoria Day.’ The day was marked by fireworks, parades, picnics, and patriotic demonstrations. After Victoria’s death in 1901, the idea was adopted in England and the name was changed to “Empire Day” to emphasize how the British Empire had expanded under Victoria’s reign. Then Empire Day was moved to March, and is now celebrated as “Commonwealth Day.” Today, the original Victoria Day is still celebrated around the nation of Canada but not so much in the rest of the world. The Queen’s birthday was on May 24, but the observance has morphed into one of Canada’s ‘Monday holidays.’ The day is marked on the next-to-last Monday in May. As such, it is the unofficial start to summer. Since tomorrow will be Victoria Day, we will begin with a meal typical of the British Empire’s colonization of India: Kedgeree, a fusion dish from the sub-continent and the UK. It was very popular on breakfast tables in Victorian England. And for the ‘start of summer’ a modern slant on the most English of foods: beef. But this time it is served in sliders — perfect for a summer meal.

Kedgeree: 283 calories 6.5 g fat 3.5 g fiber 17.7 g protein 42 g carbs [39 g Complex] 230 mg Calcium PG GF Smoked haddock and asparagus from the British Isles plus curry powder = a flavor combination invented during the colonial days in India. Delicious and satisfying for a Fasting breakfast. Kedgeree

0.7 oz smoked haddock ¼ cup cooked brown rice 1.5 tsp 10% cream ¼ tsp curry powder + ¼ tsp nutmeg 1 egg 1 oz asparagus 6 oz green smoothie or fruit smoothie or unpasturized apple cider blackish coffee or blackish tea or lemon in hot water

Combine the rice, cream, and the two spices. Cut the asparagus into 1” pieces and put into a small pan with some water. Put the smoked haddock [finnen haddie] on top of the asparagus so that it is not in the water. Cover and simmer until the asparagus and haddock are cooked. Remove the fish and break it into bite-sized pieces or smaller. Drain the asparagus. Stir together the rice mixture and the egg until well-blended. Fold in the fish and the asparagus. Bake in an oiled ramekin at 350 F. until the egg is cooked and the mixture is set, about 12 minutes. Pour the smoothie and enjoy a cuppa with your Indian/English breakfast.

Beef BBQ Sliders: 269 calories 5.6 g fat 4.9 g fiber 22.6 g protein 30.7 g carbs 162.6 mg Calcium When a gift box of Corky’s Memphis BarBQue arrived, sliders seemed like a wonderful idea. Such fun to eat and easy to prepare, especially when the filling has been made for you. HINT: This serves TWO. Share with a friend or enjoy the other half for lunch tomorrow.

3 Martins potato whole wheat slider buns 3.5 oz Corky’s Beef BBQ in sauce per serving: 1.5 oz cherry tomatoes + ½ oz carrots

Warm the slider buns while the beef and sauce are heating. Assemble the sliders and cut each in half. Each serving is three halves of sliders. Plate with the vegetables.

Ramadan

May 16, 2018February 15, 2020 ~ me ~ Leave a comment

Fasting is done for health reasons, to lose weight, and more traditionally for religious reasons. Fasting shows one’s dedication to the religion by doing something that seems so impossible: giving up food. The season of Ramadan is occurring now from May 15 to June 14, during the 9th month of the Muslim calendar. Since the calendar is based on the moon, the celebration of Ramadan happens 11 days earlier every year. Ramadan observes the period of time during which the Quran was revealed to the Prophet Muhammed. People read the Holy Book, attend prayers, enjoy time with their families, and engage in charities. During the celebration, adults do not eat or drink from sunrise to sundown. Two meals are enjoyed daily, before sunrise and after dark. The purpose of the fast is to focus the mind and gain control over the body. Many practitioners say that the benefits of fasting last longer than the month itself. Although the Islamic world stretches all around the globe, our menu is taken from northern Africa. Eggs are a popular protein source during Ramadan, while lamb and vegetables could typically be part of a proper dinner.

Moroccan Omelette: 273 calories 8 g fat 2.9 g fiber 15.3 g protein 36 g carbs 208.7 mg Calcium PB GF Suggested by our First-born, this is the easiest breakfast in the world to prepare. For the compete flavor profile, serve with mint tea.

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 tsp or more ground cumin 5 Bing cherries MINT TEA, blackish coffee or blackish tea or lemon in hot water 5-6 oz green or fruit smoothie or unpasturized apple cider

Whisk just the 1.5 eggs vigorously. Pour into a heated skillet sprayed with non-stick cooking spray. Turn down the heat and leave undisturbed until puffy and the top is set. Remove from skillet, season to taste with cumin, salt and pepper. Serve folded or flat. Pour the beverages and enjoy the cherries.

Lamb With Mediterranean Vegetables: 295 calories 14 g fat 9.3 g fiber 22 g protein 40.5 g carbs 205.6 mg Calcium PB GF Here’s a fine meal, full of complex carbohydrates and good flavor.

1 oz lamb, ground [raw] or diced [cooked] 1 cup Mediterranean Vegetables [see Sidekicks I, 17 Sept, ’17 ] ¼ cup cooked brown rice ½ oz Gruyere cheese, grated

Cook the ground lamb, keeping it in biggish chunks rather than tiny flecks. Pour into a sieve to drain any fat and rinse in hot water. Season the meat well with salt, pepper, and rosemary. Heat the Mediterranean Vegetables TIP: so much easier if they were waiting for you in the freezer. Preparing food ahead is such a good idea. Mix the lamb with the vegetables. Plate the rice, then pour the Lamb/Veg on top. Serve with the grated cheese.

Ingredients for next week: breakfast, single portion

1 two-oz egg	Next Thursday, I will post some tasty treats involving spices.
asparagus	choose a breakfast from the archives
cooked brown rice
smoked haddock [finnen haddie]
1/2 & 1/2 + curry power + nutmeg
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:

whole wheat slider buns [100 calories]
barbecued beef	choose a dinner from the archives
BBQ sauce [ <60 calories/fl oz]
cherry tomatoes
carrots

Sparkling water	Sparkling water

Roi Soleil

May 13, 2018February 15, 2022 ~ me ~ Leave a comment

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 buildingtheloveshack who is now Following.

Louis XIV, Louis the Great, The Sun King [Roi Soleil] was the longest-reigning monarch in French or European history: 72 years. How did he achieve that? By being crowned king on May 14, 1643, when he was 4 years old. If you watch the TV series Versailles, you get the sense of a monomaniac on the throne — being hailed as supreme ruler while a toddler might do that to you! Louis was the driving force of French culture of his era, gathering artists [Le Brun], architects [Mansart], landscapers [LeNôtre], musicians [Lully], and playwrites [Molière] to his court to create works which still dazzle us today. And Louis did not simply pay them to get on with it, he collaborated, suggested, and astonished his contemporaries with his range of knowledge and skill. He was a wonderful <touche à tout> but not the best of kings. The Château de Versailles is his masterpiece of French Baroque style. In honor of Louis, our eggs are full of rich dainties and named after the church where French kings were traditionally crowned. The dinner features oysters, which Louis loved [wagon-loads of bivalves were moved from the coast to Versailles weekly] and sparkling wine. [A purist would say that Champagne as we know it had not been developed in the time of Le Roi Soleil, but Limoux from southern France had been around since 1531.]

Saint Denis ScrOmelette: 295 calories 9 g fat 3.1 g fiber 18 g protein 35 g carbs 215.4 mg Calcium GF James Beard’s comprehensive volume American Cooking gives us the recipe for this breakfast. Delicious, and rich, and wonderful. Worth getting up for.

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. 1 Tbsp leek or scallion, minced ½ clove garlic, minced ¼ oz mushrooms ¼ oz ham [3% fat], minced 1 tsp chicken liver OR chicken liver pate parsley for garnish 4 Bing cherries blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the leek, garlic, and mushrooms and stir to cook. Whisk the eggs with the ham and pate and pour over the vegetables in the pan. Cook as thoroughly as you like. The hot beverage is brewed, the smoothie is shaken, and the fruit is plated. Breakfast fit for a king.

Oyster Feast with Bubbly: 272 calories 10 g fat 2 g fiber 12.5 g protein 16 g carbs 83 mg Calcium PB Got something BIG to celebrate: how about a plate of raw and baked oysters with a salad AND a glass of bubbly? This serves TWO, since a celebration deserves company.

18 medium Eastern oysters, raw 9 tsp chevre cheese 4 saltine crackers as medium-fine crumbs 3 cups lettuce 2 Tbsp raw herbs, [such as thyme, rosemary, chives], chopped 1 oz grated carrots 3 oz tomatoes, cherry or standard 1-1/2 tsp olive oil + 1-1/2 tsp good vinegar + pinch flavored salt per person: 4 oz Sparkling Wine [such as Champagne]

Turn on the broiler. Shuck the oysters, discarding the upper shell, but keep the oyster in the bottom shell. Carefully put half oysters on an oven-proof pan. Sprinkle each of those oysters with a pinch of the cracker crumbs. Then put 1 tsp of the chevre on each oyster. Top with the rest of the crumbs. Slide under the broiler until the cheese begins to soften and brown just a bit. In a wide bowl, whisk together the oil, vinegar and herbs. Toss lettuce and carrots with the dressing, add a pinch of salt and top with tomatoes. Plate the raw and baked oysters with the salad, pour your bubbly. Salut!

Rustic

May 9, 2018April 26, 2018 ~ me ~ Leave a comment

“Rustic” has several connotations. As an adjective, it means ‘typical of the countryside’ . As a noun, it is a slighting implication that a person is uncultured and a little slow. Think of Shakespeare’s ‘Rustics’ who stage a play in MidSummer Night’s Dream. ‘Rustic furniture’ is fashioned from unfinished wood or in woodland themes. ‘Rustic decor‘ comes in and out of style. Stonework which is ‘rusticated‘ is rough-hewn. Rustic food, on the other hand, can make your mouth water. The thought of a well-stocked picnic basket is enough to warm the heart of Yogi Bear or The Water Rat. Marie Antoinette played at being a shepherdess and Manet’s Déjeuner sur l’Herbe glorifies the idea of a <fete champetre>, tho’ I do hope the woman puts her clothes on before going home! Let’s celebrate rustic foods for breakfast and dinner. If warm enough, eat outside.

Rustica Scromelette: 292 calories 8.9 g fat 1.4 g fiber 16 g protein 33 g carbs 270 mg Calcium PB GF One of our favorite dinners for a Slow Day is Pasta Rustica. So why not enjoy those flavors at breakfast? The cheese, the herbs, and the eggs combine with a real WOW in the morning. rustica-scromelette

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. ½ Tbsp crushed tomatoes ½ Tbsp low-fat ricotta cheese 1/8 oz mozzerella, chopped 1/3 oz onion, chopped ¼ clove garlic, minced or pressed basil + oregano + salt + hot pepper flakes HINT: I combined the tomato, cheeeses, herbs and spices the night before. You can also prepare the melon beforehand. 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

Heat a well-seasoned cast iron or non-stick pan and spritz it with oil or cooking spray. Add the prepared onion and garlic and stir to cook briefly . Whisk the eggs with the cheeses and seasonings and pour over the onions in the pan. Scramble to your favorite degree of doneness. Plate the fruit, prepare the beverages. You are in for a treat.

Cottage Pie: 219 calories 7 g fat 1.8 g fiber 21.7 g protein 15 g carbs 35 mg Calcium PB GF Cottage Pie is the beef version of Shepherd’s Pie. The addition of mashed cauliflower is a great trick to lessen the calorie and carb count of mashed potatoes. Some people like this with mashed cauliflower only, but I enjoy the combo for a more authentic taste. HINT: serves 2. Freeze leftovers for another dinner or invite a guest.

1 cup roast beef, ground or minced 1 two-oz egg, separated ½ cup mashed potatoes ½ cup mashed cauliflower ½ cup beef gravy, as fat free as you can make it 2 0z peas OR 1 cup lettuce + ½ tsp olive oil + ½ tsp lemon juice OR cider vinegar + 1 oz tomatoes

Add the egg yolk and gravy to the beef, along with salt and pepper to taste. Whip the eggwhite until stiff and fold into the mashed vegetables with salt and pepper to taste. Put the beef mixture into an oil-spritzed oven-proof dish [2-3 cup capacity] and spread it out evenly. Smooth the mashed vegetables on top and ruffle it with a fork or spoon. Bake at 350 degrees F. for 20 minutes or until the top begins to brown a bit and the inside is hot. Whisk the oil and lemon juice in a wide bowl, add the lettuce and tomatoes, and toss gently.

Ingredients for next week: breakfast, single portion

1.5 two-oz eggs	1.5 two-oz eggs
3% fat ham + Bing cherries	ground cumin
leek + garlic	Bing cherries
mushroom	mint tea
chicken liver pate
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:

9 Eastern oysters	ground lamb
chèvre cheese	Mediterranean Vegetables [see Sidekicks I, 17 Sept. 2017 for recipe]
Saltine crackers	brown rice
lettuce + oil + lemon juice + herbs	Gruyère cheese
5 oz sparkling wine

Sparkling water	Sparkling water

Brahms

May 6, 2018April 29, 2023 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Welcome to Daimary John who is now Following.

Tomorrow will be the birthday of Johannes Brahms. My mother used to sing his Wiegenlied to help us get to sleep. This is what I remember of her lyrics:

Lullaby and goodnight, / With roses bedight,
With lilies o’er spread / Is baby’s wee bed.
Lay thee down now and rest, / May thy slumber be blessed.

Lullaby and goodnight, / Thy mother’s delight,
Bright angels around / My darling will stand.
Lay thee down now and rest, / May thy slumber be blessed.

Sweet as the song may be, I always misunderstood it: I thought that with all those heavenly beings around, I was supposed to stand up, out of respect. And I was so-o-o tired that I resented those angels who were going to visit! But back to Brahms. Born in 1833, he grew up in a musical family. Like his father before him, the young musician did musical odd jobs — playing in taverns and brothels. He composed at an early age and conducted an orchestra when he was 11! Brahms’ friendship with Robert Schumann really helped his career take off, as Schumann wrote an article praising the “New Path” that Brahms’ music was taking. Brahms went on to compose, conduct, and perform numerous works for choir, violin, orchestra, and piano which place him among the “Three Bs” of Romantic Music. Are your ready to take a ‘new path’? One that will lead you to better health? Try these menus: the breakfast is an homage to 10-year-old Johannes playing piano in the brothels of Hamburg. The dinner is inspired by Brahms’ love of Italy, where he used to take long walks for inspiration.

Puttenesca Bake: 265 calories 6 g fat 2.5 g fiber 13 g protein 39 g carbs [34 g Complex] 231 mg Calcium PB GF Once you have Puttenesca Sauce in the freezer, preparing this breakfast is very easy. And the canned peaches are simple, too.

one 2-oz egg 1.5 Tbsp Puttanesca sauce 1/2 Tbsp Parmesan, grated ¼ cup peaches canned in juice Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Set the toaster oven at 350 degrees F. Spritz an oven-proof ramekin or small casserole [if serving 2 or more] with non-stick spray. Whisk the eggs with the sauce and cheese. Pour into the baking dish and heat for 12-15 minutes. Portion the peaches and prepare the beverages. Que bella!

Fish Parmigiana: 279 calories 8.2 g fat 4.8 g fiber 31.5 g protein 17.4 g carbs 337 mg Calcium PB GF – if using GF flour Crunchy and flavorful: a real treat from the Canadian Cheese Board. Doubles or triples easily.

2 Tbsp white whole wheat flour 1 egg white + a little water 3 Tbsp fresh bread crumbs 1 Tbsp Parmesan cheese, grated 3 oz firm white fish filets, such as tilapia 1/4 cup crushed tomatoes 1 tsp capers lemon zest + basil leaves 1 oz mozzerella cheese, grated or sliced thinly 3 oz green beans

Set the oven at 400 F. Combine flour, salt, and pepper on a plate. Whisk egg white with a little water in a soup plate. Mix bread crumbs and Parmesan on a plate. Roll the fish in the flour, then roll it in the egg white, the roll it in the crumbs/cheese. Lay the fish on a piece of parchment paper large enough to cover your baking dish. Spray the fish with non-sick spray and bake 5-7 minutes. Turn the fish over and bake 5-7 minutes. Combine tomatoes, capers, zest, and basil. Spoon on top of the fish, then top with mozzerella. If you have any remaining crumbs/Parmesan, sprinkle that on the mozzerella. Return the fish to the oven and bake about 5 minutes until the cheeses is bubbly and golden.

Floralia v. 4.0

May 2, 2018July 25, 2018 ~ me ~ Leave a comment

Happy Floralia! Since 240 BC, the Romans celebrated the Goddess Flora during the first days of May. What a charming idea: a goddess of flowers! Floral wreaths were worn as people celebrated the return of Spring. To this day, the town of Càparra observes the festival. [Perhaps it is more for the tourists than for the goddess…] Southern France, which the Romans called Gaul, embraced the idea wholeheartedly. In the 1400s, the Limbourg brothers depicted May as a time for courtiers to go out into the countryside to enjoy the flowers, emerging leaves, and the fresh air. Towns and cities today hold floral exhibitions and decorate with flowers to mark the occasion. The featured breakfast includes fresh herbs with the eggs: both symbols of Spring. Dinner is Springtime itself: with asparagus, egg, light flavors of citrus and shrimp, and a spicy dressing to hint of hot weather to come. Wear green! Walk outside! Enjoy the May air! Be slimmer for Summer.

Herb Scrambled Eggs: 268 calories 7.6 g fat 2.5 g fiber 20 g protein 35 g carbs 208 mg Calcium PB GF Take a walk in the herb garden, then put the herb garden in the breakfast. Herb Scramble, no toast

3 two-oz eggs of which you will use 1 ½ eggs per person 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 Tbsp chopped herbs: chives, rosemary, oregano, thyme, lavender salt & pepper to taste 2 oz table grapes OR 2 oz canteloupe OR 3 oz strawberries blackish coffee or tea or lemon with hot water 5-6 oz green smoothie or fruit smoothie

Whisk the eggs with salt & pepper to taste. Pour into a hot pan sprayed with cooking oil. When bottom of eggs are set, sprinkle the herbs over the eggs, fold, and plate with fruit. Toast the bread, brew the beverage, pour the smoothie, and you are good to go.

Springtime Shrimp Salad: 192 calories 7 g fat 3.6 g fiber 17 g protein 17 g carbs 114 mg Calcium PB GF In Spring, the clementines are decreasing in the markets as the asparagus is increasing. A salad with shrimp is delightfully delicious.

2 cups mesclun OR baby greens 2.5 oz cold-water shrimp 8-9 sections clementine 1-3/4 oz asparagus ¾ oz mango ½ hard-boiled egg 2 tsp Spicy Aioli Dressing**

**Spicy Aioli Dressing makes 3 Tbsp 2 tsp olive oil mayonnaise 1 tsp Sriracha pinch granulated garlic 2 tsp lemon juice Whisk all ingredients together until smooth.

Prepare all the ingredients, cutting or cooking as necessary. Combine the Dressing and measure 2 tsp into a large bowl. Toss the salad greens with the Dressing and a pinch of salt. Turn onto the serving plate and arrange the other ingredients atop the greens. Enjoy the colors and flavors of Spring.

Ingredients for next week: breakfast, single portion

1 two-oz egg	1.5 two-oz eggs
Puttanesca sauce [see SAUCY, Dec 6, ’17]	crushed tomatoes + onion + garlic
Parmesan cheese	ricotta + mozzarella cheeses
	Italian herbs + crushed red pepper
peaches canned in juice	melon
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:

white fish + flour + egg white	roast beef to make 1 cup ground
fresh bread crumbs	potato + cauliflower
Parmesan + mozzerella cheeses	one 2-oz egg
crushed tomatoes	1/2 cup low-fat beef gravy
basil + capers + lemon zest	peas OR salad with vinaigrette
green beans	tomato
Sparkling water	Sparkling water

	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing
	Anderson on New Year’s Resolutions
	Fairy Qu33n on La Chandeleur
	Leslie on Slow Days: Ossobuco

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

Month: May 2018

Mary Goes Over

Decoration Day

SPICY

Victoria Day

Ramadan

Roi Soleil

Rustic

Brahms

Floralia v. 4.0

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