That Wonderful Wizard

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.

Which came first for you: reading the Wizard of Oz or seeing the 1939 movie? When I was three years old, my parents took me to my first movie: “The Wizard of Oz.” I loved it, though I was terrified of the green-faced Wicked Witch of the West! The movie was of course based on the book by L. Frank Baum, published on May 17, 1900. Lyman F. Baum was born in upstate New York in 1856. Tutored at home as a child, he dropped out of high school due to a heart problem. Baum kicked around in several different jobs — actor, salesman, newspaper man — and married a suffragette’s daughter in 1882. Frank [he hated the name Lyman] enjoyed telling stories to his four children and found his calling. In 1897 and 1899, he published best-selling children’s books: Mother Goose in Prose and Father Goose, His Book. Then came the big pay-off with an orphan girl from Kansas: on May 17, 1900 The Wonderful Wizard of Oz was published. Baum said the book “was written solely to pleasure children today. It aspires to being a modernized fairy tale, in which the wonderment and joy are retained and the heart-aches and nightmares are left out.” [The Flying Monkeys did not get that memo!!] It was a runaway best seller, the first in a series of Oz books. The book turned into movies and Broadway plays [one by Baum, then The Wiz and Wicked] and spawned a debate over whether or not the Wizard of Oz is a populist allegory. In some places, the books are banned due to the presence of witches, good and wicked alike. You can decide for yourself.

When Dorothy leaves her ruined farmhouse to go explore Munchkin Land, she fills her basket with food from the kitchen. Bread, apples, and cheese are fine foods for the road. Our breakfast is made of apples and cheese. Dinner shows what you can do with sandwich bread on a Fast Day.

Apple-Cheese Pancake Plate:  142 calories 4 g fat 2 g fiber 11 g protein 17.5 g carbs 31 mg Calcium  NB: Food values given are for the main meal only, and do not include the optional beverage.  PB GF – if using GF flour  The preparation is so simple – if the pancakes were already made. I cooked the batch the night before. Fine for a Fast Day breakfast or, on a Slow Day, serve with a bit of peanut butter.

2 Apple-Cheese pancakes ** 1 slice Canadian bacon [back bacon] 2 oz melon   Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 caloriesOptional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Cook the bacon, warm the pancakes, and plate with the melon. Perfect.

**Apple-Cheese Pancakes  makes 10 From Molly Katzen’s Moosewood Cookbook. ½ cottage cheese ½ c grated apple  1/3 cup white whole wheat flour 1½ tsp honey 1 ½ tsp almond meal 2 eggs, separated 2 tsp Parmesan lemon juice cinnamon Stir together everything except the egg whites. Whip the whites until they are stiff and fold them gently into the batter. Heat a griddle or heavy skillet a bit warmer than ‘medium’. Spray it with cooking spray. Meter out the batter using a 3-Tbsp scoop or something similar, and place batter on the hot griddle. Flatten out a bit. Be careful not to cook too fast, lest the inside not be cooked. When brown on the bottom, flip them over. Serve hot or let them cool to store. They reheat very nicely.

Chicken Salad Sandwich: 292 calories 7 g fat 7 g fiber 28 g protein 35 g carbs 145 mg Calcium   PB GF – if using GF bread  If you bought a chicken salad sandwich, it might ‘cost you’ 500 calories and 16 g fat. This sandwich is much less ‘expensive’ and tastes great.

2½ oz cooked chicken breast 2 Tbsp part-skim ricotta cheese 1 tsp yellow Sriracha, or more 2 tsp chopped onion 2 tsp chopped celery 2 tsp chopped cilantro leaves salt and pepper to taste 2 slices 70-calorie whole-grain bread with seeds [such as Dave’s Killer ‘Good Seed’] lettuce + 1 oz tomato slices ½ cup Swedish Cucumber Salad

Shred or chop the chicken. Mix with the ricotta and flavorings, including Sriracha. Add more Sriracha if the mixture needs to be moistened further. Toast the bread, if you like. Spread the chicken salad on one slice of bread, add the lettuce and tomato. Top with the other piece of bread and plate with the Cucumber Salad. A good ‘on-the-go’ meal.

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