St Kitts

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 Ms Teense who is now Following.

It is the middle of Winter, so let’s go on a tropical sojourn. On 28 January 1642, the island of Saint Kitts was colonized by the English.  Its name was given by Christopher Columbus who dubbed it ‘St Christopher’ which the “Kittitians” shortened to its present form. The English and French colonizers eliminated the indigenous Arawak people and replaced them with enslaved Africans to work the sugar cane fields.  Once the ‘gateway to the Caribbean,’ St Kitts and the sister island of Nevis has had their share of bloodshed and glances of fame.  It became the smallest nation to host a World Cup Cricket event and several Olympic track stars were born there.  Off shore, Alexander Hamilton was born on a boat in Charlestown [Nevis] harbor and after a harrowing storm at sea, “Amazing Grace” author John Newton had his soul-changing enlightenment on St Kitts.                                                                                                           Blessed with fertile soil and abundant seafood, the cuisine of the island has much to offer, even on a Fast Day.  Since bananas are an export item from St Kitts and molasses from sugar cane was once a huge industry there, those two items make their way into breakfast.  Then local vegetables and salt cod star at dinner.

Bananas-Papanas:   294 calories   8.3 g fat  0.5 g fiber  23 g protein   34 g carbs [23 g Complex]  309 mg Calcium   PB GF– if using GF flour This recipe for Romanian papanas was prepared on the French TV show Télématin, and it looked so easy and unusual that I had to try them…. Then I added the bananas as a play on words.  HINT: The recipe makes enough for two [2] portions, so save half the batter for a few days from now.  NB: The cooked papayas do not do well as left-overs.banana papanas

1 egg, separated                                                                                                                              4 Tbsp [63 g] part-skim ricotta   [Sargento brand]                                                                                                  4 Tbsp [63 g] reduced-fat cottage cheese                                                                                         29 g  [3 Tbsp] flour                                                                                                                               ½ tsp sugar                                                                                                                                          3/4 oz banana, sliced                                                                                                                           1 tsp molasses + 1 tsp water                                                                                                              NO smoothie today                                                                                                                                        blackish coffee or blackish tea or lemon in hot water

Separate the egg white from the yolk. Combine the yolk, cheeses, flour, and sugar in a bowl. Whip the egg white until they are stiff. Stir 1/3 of the egg white into the cheese mixture, mixing until blended. Gently fold the remaining egg into the cheese mixture. Heat a non-stick pan and spray with non-stick spray. Using a scoop or a spoon [I made 4 using a 3 Tbsp scoop and then 4 using a 1.5 Tbsp scoop], place the batter into the pan in two batches. Cook until browned on one side and loose enough that they will slide if you shake the pan. Carefully flip to the other side. Remove to a plate and thinly slice the bananas on top. Pour the molasses into 1 tsp hot water and stir to combine. Pour the molasses over the bananas.  As you sip your coffee, savor the tastes of the Caribbean.

Saint Kitts Fish Stew:  307 calories  2.5 g fat  4.4 g fiber  42 g protein   31 g carbs  279 mg Calcium   PB  This typical Caribbean recipe is made with salted fish. Plan ahead to leave time for soaking the fish overnight.St Kitts Fish Stew

2 oz yellow bell pepper, cut as 1/2”x2” pieces                                                                                                      1 oz scallion [about 5], sliced in 1/2” pieces                                                                                                                                                               1 clove garlic                                                                                                                                                                     ¼ cup onion, coarsly chopped                                                                                                                              2 oz salt cod                                                                                                                                                                       3 oz fresh tomatoes, cut in chunks                                                                                                                        1/3 cup fish stock +/or water                                                                                                                                        1 dumpling [see not by Bread, II-7-’18]

Soak fish ovenight in water. Next day, drain and cut into pieces 1”x2”.  Prepare the batter for the dumpling.  Put the broth/water, bell pepper, scalion, garlic, and onion in a saute pan and bring to a simmer. Place the dumpling on the vegetables so that it is not sitting in the broth. Cook uncovered for 5 minutes. Then put the fish around the dumpling and top with the tomatoes. Cover the pan and keep at a simmer for 10 minutes. The dumpling should be firm to the touch when it is fully cooked. Check to see if it is done. Taste the dish to see if it needs salt [!!]. Different, delicious, and very pretty.

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