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 somekindof50 who is now Following.

Labor Day, in the USA and Canada, is celebrated on the first Monday in September. [In Kazakhstan, it falls on the last Sunday.]  The purpose of the day is to honor workers by giveing them a 3-day weekend as a bonus. Picnics, cook-outs, trips to the beach, and week-ends away were popular ways to celebrate. It used to be that public schools and colleges  would not start up for the Fall Semester until after Labor Day. Now, alas, it is just another day: many workers are at work; children returned to school the week before; and you are lucky to get two of the 3 days to yourself.  But still, it marks the ‘end of summer‘ in a cultural way.  Summer resorts and cottages close down, and wearing seersucker is frowned upon.  Today’s menus are very simple: you can Fast well without spending a lot of time in the kitchen. Plus, the dinner’s left-overs will be splendid for breakfast on Thursday — another time-saver.  Hope you are having a good weekend.

Watercress Bake:   278 calories  6.4 g fat  2.7 g fiber  14.2 g protein  35 g carbs [32.6 g Complex] 251 mg Calcium  PB GF  Watercress is so versatile and so healthy. When you see it in the market, turn it into the Watercress Sauce seen in SIDEKICKS II from Oct 4, 2017 and freeze in small amounts [from ice cube size to ½ cup] for use all year ’round.

1 two-oz egg                                                                                                                                                               1 cube Watercress Sauce, drained                                                                                                                      1 Tbsp ricotta cheese                                                                                                                                               1/8 oz mushrooms   [about 1 Tbsp chopped]                                                                                                      1 oz fresh peach + ¼ oz fresh blackberries [4-5 berries]                                                                             5-6 oz fruit smoothie or green smoothie or natural apple cider                                                           nearly-black coffee or tea or lemon in hot water

The night before: take the cube of watercress sauce from the freezer and put it in a sieve over a small bowl overnight. Chop the mushrooms and cook in a little water for 15 seconds in the microwave. Next morning: Combine the cress, mushrooms, and ricotta. Spritz an oven-proof ramekin or other dish with non-stick spray. Whisk the eggs and add the cress mixture. Whisk again and pour into the prepared dish. Bake at 350 F for 12-15 minutes. Prepare the beverages and the fruit. What a simple, sumptuous meal.

Salmon Quiche:  serves 6  Per serving: 110 calories  6 oz fat  0.5 g fiber  9.6 g protein  3.5 g carbs  56 mg Calcium PB GF  This goes together so quickly and tastes so nice, that I urge you to serve it at your next luncheon or guest occasion. Save some for Thursday’s breakfast.

6 eggs                                                                                                                                                                            2 oz salmon, cooked                                                                                                                                                  1 cup grated zucchini                                                                                                                                              2 Tbsp reduced-fat ricotta                                                                                                                                                2 Tbsp plain fat-free yogurt                                                                                                                                ½ cup coarsly-chopped onion                                                                                                                            dill + salt + pepper to taste                                                                                                                                       salad, per serving:  48 calories   2.4 g fat  1.8 g fiber   1.3 g protein   6.2 g carbs   25 mg Calcium   1/2 tsp olive oil + 1/2 tsp flavorful vinegar                                                                                                           1 cup greens such as baby greens or mesclun                                                                                                  1 oz tomatoes, diced                                                                                                                                                               1 oz cooked, chilled beets                                                                                                                                        1/2 oz carrot, grated

Spritz an oven-proof quiche pan [I used one that is 8.5”diameter x 2” high] with non-stick spray. Crumble the salmon into the bottom of the pan and top with the zucchini and onion. Whisk the eggs with the ricotta, yogurt, dill, salt, and pepper. Pour into the pan and bake at 350 F. for around 30 minutes, or until puffed and set in the center.  Serve with a side salad and some local, seasonal vegetables.