…not by bread…

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. Simple way to lose weight and be healthier.

As it is my habit to link a new post to recipes in an older post, imagine my dismay when I discovered that the ‘Not by Bread’ post [from February 2018] had disappeared into the ether! Here I have resurrected it, as best I could, for your use.

The Good Book says that “Man shall not live by bread alone.” [Matthew 4, verse 4] Most people on a diet of any sort start by cutting down on bread and some diets cut it out altogether. With the Fast Diet, entire food groups are not eliminated: on a Fast Day, they might be minimized; on a Slow Day, they are fine to eat in moderation. Here are a few ‘breads’ that I use on Fast Days as part of a meal. You will notice that I usually use ‘white whole wheat’ flour instead of just plain white. The former is higher in fiber and slightly lower in calories, which makes it a better choice for a Fast Day.

BANNOCK:  each 2” bannock = 16 calories 0.5 g fat 0.2 g fiber 0.4 g protein 2.2 g carbs 4.2 mg Calcium  Bannock is part of the diet of the Scots, the way Soda Bread is to the Irish. This recipe makes the full batch, which yields 3 cups of dry mix. The dry mix keeps well in a sealed glass jar in a cool dry place. Splendid for breakfast [ex: Bannock & Bacon] or with a soup. NB: 1-½ cup of dry mix makes 16 [sixteen] 2” bannocks 

Bannock & Bacon with applesauce = an excellent start to the day.

1 cup flour ½ cup white whole wheat flour 1 cup rolled oats, called ‘old fashioned’ in the US, as opposed to ‘instant’ 4 Tbsp butter at room temperature or cold 1.5 Tbsp sugar + pinch of salt + 1 Tbsp baking powder

To prepare the dry mix: Combine the dry ingredients in a bowl and stir. Cut the butter into the dry ingredients until well-incorporated. Measure out the amount you need into a bowl, and put the remaining dry mix into a jar for storage. To prepare the dough: Add milk a little bit at a time to the bowl of mix and stir with a fork. Add a little more milk until a stiff dough ball is formed. Roll out on a lightly-floured board until 1/3” thick. Cut out with a 2” round cutter. Gather the scraps together, reroll, and continue to cut out the rounds. Bake on a lightly-greased baking sheet at 400 F. for 10-12 minutes.

DUMPLINGeach = 70 calories 0.2 g fat 2.6 g fiber 3.0 g protein 23 g carbs 130 mg Calcium This savory dumpling is the type you cook over a stew, such as Chicken Fricasse. It comes from Fannie Farmer. HINT: makes 2, but the recipe can be easily increased.

Chicken Fricassee with Dumplings is one of our favorites.

5 Tbsp white whole wheat flour 2/3 tsp baking powder pinch salt + pinch sugar + spices or herbs 2 Tbsp/1 fl. oz milk 

Combine all the dry ingredients, then stir in the milk. The batter should be stiff but not dry. [add a little stew broth or water if needed] Bring your stew to a simmer. Spoon the batter onto the stew so that the batter is on not in the liquid: the dumpling should steam not poach. Cook uncovered 10 minutes, then cover and cook another 10 minutes.

PAN MUFFIN  each: 71 calories 2.5 g fat 0.8 g fiber 1.8 g protein 10.8 g carbs 8.5 mg Calcium These are a dandy little bread to add to a breakfast plate. You will see them in Roman Breakfast, and Cottage Breakfast with egg.

1 cup Bob’s Red Mill 10-grain hot cereal mix   
1-¼ cup buttermilk/soured milk
Combine cereal and milk in a small bowl. Let sit for 10 minutes, while preparing other ingredients.  
1/3 cup butter   1/3 cup sugar 1 two ounce egg Cream the butter and sugar, then mix in the egg. 
1 cup unbleached flour 1 tsp salt 1 tsp baking powder
1 tsp baking soda
Add the dry ingredients and the cereal/milk mixture. Stir until just combined. 
2 Tbsp batter for each pan muffinPortion the batter onto a hot griddle or flat-bottomed pan spritzed with non-stick spray. Cook on both sides.

YORKSHIRE PUDDING:  ¼ cup = 77 calories 0.7 g fat 0.6 g fiber 4 g protein 17 g carbs 25 mg Calcium 1/3 cup = 107 calories 1 g fat 0.8 g fiber 5 g protein 23 g carbs 35.6 mg Calcium On a Fast Day, Yorkshire Pudding and its sister, the Popover, are a delightful addition to a meal. On a Slow Day, this treat is still permissible in meals such as Toad in the Hole and Kippered Yorkshire Pudding.

Here are mini Toad in the Hole for breakfast near Christmas.

one 2-oz egg ½ cup white whole wheat flour 1/2 cup unbleached white flour ½ tsp salt ½ cup water + ½ cup fat-free milk

Mix all the ingredients together and let the batter stand at room temp for 30-60 minutes or in ‘fridge overnight. You will need ¼ cup to 1/3 cup of the batter per person. HINT: The remainder can be frozen in 1 cup or 1/3 cup batches for future meals. When it is time to use the batter, beat it with a rotary beater until it is frothy.

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