A & R

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.

Five years ago, our dear older son married his dear wife in a beautiful ceremony in the Garden of Old Roses at the Botanical Garden at Berkeley, California. As a couple and as individuals, they are committed to each other, to social justice, to good literature, and to good food. One of their avocations is traveling to far-flung locations, where they soak up the local culture and gobble up local flavor. Sounds like a good life to me and I wish them many, many more happy years of doing just that.

After a visit to Japan, our son perfected the breakfast that is featured below and taught me how to prepare it.  The dinner is a nod to their travels in South-East Asia and their enjoyment of curry.

Japanese Rolled Eggs:  290 calories  8.6 g fat  1.9 g fiber  36 g carbs  245 mg Calcium  PB GF Number One Son prepared these for us as part of a larger Japanese breakfast, and they are amazing. I added the crab and leek, since today this the eggs are the main attraction.Japanese Rolled Eggs w: leek & crab, S-bs

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                                                                                                      2 Tbsp crab meat, frozen or fresh                                                                                                                            2 Tbsp leek, finely sliced                                                                                                                                     ½ Tbsp soy sauce                                                                                                                                                     ¼ tsp sugar                                                                                                                                                               1.5 oz strawberries                                                                                                                                                   5-6 oz green smoothie or fruit smoothie or natural apple cider                                                   blackish tea or blackish coffee or hot water with lemon

Spritz a non-stick pan with non-stick spray. Cook the crab and leek until you can smell the leek, but don’t brown it. Remove from pan. Beat the egg with the soy sauce and sugar, and divide into 2 parts. Spritz the pan again and reheat. Put half of the egg in the pan and swirl/tip the pan to spread it out into a rough round. Distribute the crab and leek all over the egg. When top of egg is set enough that it is still moist but won’t jiggle much, roll the egg into a roll from one side of the pan to the other and leave it there. Pour the remaining egg in the pan and cook until almost set. Roll the roll across the pan again to incorporate the newly-cooked egg. Outside of the egg should be a little brown due to the soy sauce. Prepare the beverages and fruit and enjoy your meal from Japan.

Halibut in Thai Coconut Curry:  265 calories   14 g fat  1.7 g fiber  21 g protein  9.7 g carbs [5 g Complex] 139 mg Calcium PB GF  This is from Alaska from Scratch by Maya Wilson and it is delicious.Halibut w: Coconut Curry

1 tsp olive oil, separated:  1/2 tsp + 1/2 tsp                                                                                                           2-3 cups spinach, lightly packed                                                                                                                           1 Tbsp shallots, chopped                                                                                                                                        3/4 Tbsp Thai red curry paste or more to taste                                                                                               1/4 cup chicken broth                                                                                                                                               3 oz light coconut milk                                                                                                                                           pinch sugar                                                                                                                                                                  3 oz halibut fillet                                                                                                                                                                        2 Tbsp scallion                                                                                                                                                         1-1/2 tsp lime juice

Heat ½ tsp olive oil in a wide saute pan with 1-2 Tbsp water. Add the spinach with salt and pepper and toss in the oil until greens just begin to wilt. Remove to a bowl and cover to keep warm. Put ½ tsp oil in the pan with the shallots and cook 2 minutes more. Add curry paste, chicken broth, coconut milk, and sugar. Whisk to combine and simmer on low until reduced by half, about 10 minutes. Salt the fish and add to the broth in the pan, spooning some broth on top of the fish. Cover and poach 5 minutes per 1/2” of thickness. Put greens in the serving bowl and top with fish. Stir scallions and lime juice into broth, turn heat up briefly. Ladle broth over the fish and greens. Optional: ¼ cup brown rice.

Ingredients for next week: breakfast, single portion

1 two-oz egg Next Thursday I will discuss some calculations involved in Fasting
 salt cod
 olive oil  Enjoy a breakfast from the Archives
 garlic
 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:

 cooked salmon  Next Thursday I will discuss some calculations involved in Fasting
 medium cucumber
 4-bean salad [Sidekicks I Sept 17, 2017]   Enjoy a dinner from the Archives
 Watercress Sauce [Sidekicks II Oct 4, ’17]
 Dijon mustard
 leek
Sparkling water Sparkling water

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