Author: me

Morning to Night: Puttanesca

~ me ~ Leave a comment

How this Fast Diet http://the fast diet.co.uk 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.

Probably everyone knows that the ‘origin of Puttanesca Sauce‘ is connected to Ladies of the Night. Or is it?? Some people say it is from Lazio [Rome], others say Naples.  It seems that the story behind it is as full of holes as an alibi by a philandering husband back from a week-end ‘conference.’  Where ever this sauce came from, it is delicious — full of bold flavors and very easy to prepare with ingredients from jars in the pantry.  Make up a big batch and freeze it in portions.  It is so versatile — on a Fast Day, we will use it at breakfast and at dinner;  on a Slow Day, you could serve it on pasta.

PUTTANESCA SAUCE: makes 5 cups            SAUCY, 6-Dec-2017                                              1 cup = 117 calories 3.6 g fat 5.2 g fiber 3.4 g protein 15 g carbs 125 mg Calcium                              1 Tbsp = 7 calories 0.2 g fat 0.3 g fiber 0.2 g protein 0.9 g carbs 8 mg Calcium                            1 cup chopped onion                                                                                                                            1 or 2 cloves garlic                                                                                                                                                            2 tsp olive oil                                                                                                                                        5 cups whole tomatoes, canned and drained                                                                                                                                  1 cup mushrooms                                                                                                                                  2 anchovies                                                                                                                                              ½ cup canned black olives                                                                                                                2 Tbsp capers

Cook the onions and garlic in oil and some of the tomatoes’ juice until transluscent. Add all the other ingredients, mashing the tomato to break into smaller chunks. Simmer uncovered for 1 hour to thicken.

Puttenesca Bake: 268 calories 6 g fat 2.5 g fiber 13 g protein 39 g carbs [34 g Complex] 231 mg Calcium   PB GF  Once you have Puttanesca Sauce in the freezer, preparing this breakfast is very easy.Puttenesca Bake

one 2-oz egg                                                                                                                                   1.5 Tbsp puttanesca sauce, drained of excess liquid                                                                        ½ Tbsp Parmesan, grated                                                                                                                  ¼ cup peaches canned in juice                                                                                                         5-6 oz green smoothie or berry-yogurt smoothie [88 calories]                                                      blackish coffee [53 calories] or blackish tea or lemon in hot water

Set the toaster oven at 350° F.  Spritz an oven-proof ramekin or small casserole [if serving 2 or more] with non-stick spray. Whisk the eggs with the sauce and cheese. Pour into the baking dish and heat for 12-15 minutes. Portion the peaches and prepare the beverages. Que bella!

Mackerel Puttanesca: 298 calories  17 g fat  3.3 g fiber  22.6 g protein  7.6 g carbs  66.4 mg Calcium  PB GF  Pierre Franey is the source of this simple repast.  Such an easy meal, especially if your sauce is left-over homemade or from the supermarket shelf. Delicious and satisfying. [Don’t be concerned about the fat: it is from the mackerel which is high in Omega 3, so it is good fat] Mackerel Puttanesca

4 oz of mackerel [or other rich, oily fish] fillets                                                                                                  ¼ cup puttanesca sauce, homemade [see SAUCY, Dec 6 ’17] or from a jar                                        2 oz green beans

If using fresh fish, broil the fish for 4-5 minutes per side to cook it. If using mackerel which has been frozen after cooking, thaw to room temperature. NB: Mackerel does not keep well in the fridge uncooked. If you have to buy mackerel prior to the day you will serve it, filet the fish and broil it as soon as you get back to the kitchen. Then you can hold it for a day or two, or freeze it for longer. Mackerel does not freeze well uncooked.  Cook the green beans. Heat the sauce and mackerel together in a covered pan until warm. Plate. Done in minutes!

Passover

~ me ~ Leave a comment

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.

Imagine this: Your people have been living in a foreign land ever since a famine drove you from your homeland.  You are herdsmen and farmers, minding your own business and worshiping your own G-d. After many generations, the leaders of this country grow nervous about the size of your population.  They move you to the cities, make you take menial jobs, kill your sons, and restrict your movement in or out of the country.  What can you do to improve your plight? You pray to your G-d for help.  A leader arises from among you, who goes to the government and demands that you people be allowed to leave. The answer is no: you are worth more to the government as forced labor.  Plagues descend on the land, affecting millions of people, and still you cannot leave. At last a message is whispered from house to house: kill a lamb for your dinner tonight and daub its blood on the doorposts of your dwelling. Pack whatever you can carry, including food, and be ready to leave when the word comes. Do not even bake yeast bread, there isn’t time.  That night, children and livestock all over the country die mysteriously — but not in your house, for the evil passed over you. The next day, your people are allowed to leave and you march to the East, rejoicing that your G-d has set you free.  This is the story of Passover as told in Exodus Chapter I, verse 8 through Chapter 12, verse 39.

In case you are running out of menu ideas, today’s meals are in keeping with the Kosher food traditions of Passover.  Breakfast is styled on the popular Reuben Sandwich, served on matzo, an unleavened bread.  The dinner is a simple soup made of a ‘bitter herb‘ — watercress.

Reuben Matzo Egg:  168 calories   9.8 g fat   1.3 g fiber  14 g protein  18.6 g carbs  [2.5 g Complex]  54 mg Calcium   NB: Food values shown are for the plated foods only, and do not include the optional beverages.   PB  The flavors of a Reuben but Kosher for Passover! What’s not to love? Delicious, filling breakfast. The original recipe is from Kosher in the Kitch.Reuben Matzo Eggs

 1½ two-oz 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.  ++++ ½ matzo cracker [14 g] [Streit’s brand]   ++++ ¼ oz corned beef, sliced thinly and diced  ++++ 2 Tbsp sauerkraut [drained]   ++++ 1.5 tsp Russian Dressing**    ++++ **Optional: black coffee with 1 tsp sugar [16 calories]  ++++ or black tea  ++++  Optional: 4 oz Kosher orange juice [56 calories]                                                                                                                                                                                                                                                                                                                                                                                            

**Russian Dressing    22 calories/1.5 tsp  ++++ 1 tsp mayonnaise  ++++ ¼ tsp catsup  ++++ 1/8 tsp hot sauce                                                    1/8 tsp Worcestershire sauce ++++  pinch paprika 

Whisk the eggs vigorously, then stir in the corned beef and sauerkraut. Pour into a non-stick pan which was spritzed with olive oil. Scramble until done to your preference. Carefully break the matzo in two, then in half again: you will now have two quarter pieces. Spread most of the Russian Dressing on the matzo crackers, then top with the eggs. Garnish with a little corned beef, a dollop of the Dressing, and black pepper. Delish.

Watercress Soup:  157 calories   5.4 g fat   2.9 g fiber   8.4 g protein  22 g carbs   63.5 mg Calcium  PB  GF   Jacques Pepin’s Good Life Cooking is the source of this recipe and the stream that runs onto the beach is the source of our watercress.  So low in calories, you can add an egg for more protein and a Caprese Salad on the side. HINT: This recipe makes 5 cups. Freeze the remainders.Watercress Soup

2 tsp olive oil                                                                                                                                          4 oz [by weight, not volume] watercress leaves and stemmer stems                                        1 cup celery, coarsely chopped                                                                                                            2 cups onion, coarsely chopped                                                                                                              2 cloves garlic, peeled and crushed                                                                                                          2-1/2 cups very good vegetable broth [if not keeping Kosher, use chicken or beef broth]                                                                                                                                                       3/4 tsp salt                                                                                                                                             10 oz [weight not volume] potato, peeled and cut in 2″ chunks                                                  2 oz [weight not volume] sweet potato, peeled and cut in 2″ chunks                                       per serving: 1 Tbsp chèvre cheese

optional:  Caprese Salad — 46 calories  2.2 g fat  0.6 g fiber  3.9 g protein  2.6 g carbs  115.6 g Calcium  1/2 oz mozzarella cheese, thinly sliced       2 oz tomatoes, thinly sliced and sprinkled with salt    fresh basil leaves     There should be equal slices of cheese and tomato.  Arrange the cheese, tomato, and basil in over-lapping layers                                         optional: cut a hard-boiled egg length-wise into quarters and nestle them into the soup           70 calories    4.8 g fat   0 g fiber   6 g protein    0.4 g carbs   28 mg Calcium

Heat the oil in a sauce pan.  Add the cress, celery, onion, and garlic and stir-fry for two minutes.  Put in the stock, salt, and potatoes and bring to a boil. Turn down the heat, cover, and simmer 30 minutes.  Cool slightly, then puree in a blender/food processor/immersion wand.  If not thoroughly pureed, run it through a sieve.  Heat the soup gently before serving.  After ladling into the bowl, put the chèvre in the center, let it soften in the heat, then swirl it into the soup with a knife. Serve with the optional additions.                                                  

Ingredients for next week:

Breakfast, single portion for Monday ………………… single portion for Thursday:

1 two-oz egg 1 two-oz egg    + curry powder
puttanesca sauce [Saucy, 6-Dec-’17] crushed tomatoes
Parmesan cheese reduced-fat ricotta
peaches [fresh or canned in juice] artichoke hearts + applesauce
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion for Monday: …………………………. single portion for Thursday:

4 oz mackerel [or salmon] fresh mussels  + 2 fresh oysters
green beans mussel broth  +  curry powder
puttanesca sauce [Saucy, 6-Dec-’17] flour   + Gruyere cheese
green beans
Sparkling water Sparkling water

Earth Day

~ me ~ Leave a comment

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.                                                                                                                                 Welcome to toting alipis who is now Following.

Tomorrow will be Earth Day.  First observed in 1970, on April 22, its goal was to harness the energy of college students to point out the dangers that threaten the environment.  Rallies, protests, and marches were held all over the country.  Even better, people turned out to clean parks, beaches, and roadsides.  Now the movement has gone world-wide.  Clean air and clean water are vital to everything’s existence — our’s and that of every other living thing on the planet.  Small steps that individuals take build up into widespread change.  We must each be part of that change by using less water; by keeping toxic chemicals out of our air or soil; by saving energy.  Some people will do that by eating less food and eating lower in the trophic pyramid:  less meat, more plants.   Today’s Earth Day menus are low on meat and high on nutritious plants. Just what you’ll need for a day of environmental activism.

Prosciutto & Melon Plate: 125 calories  7 g fat  1.2 g fiber  16.8 g protein  13.4 g carbs [13 g Complex]  135 mg Calcium  PB GF  Once again the Inn at Saint Peter’s inspires a breakfast! Nothing beats the salty-sweet flavor combination of this meal. HINT: I plated everything the night before and stored the plates in zipper bags in the refrigerator.Prosciutto-Melon Plate

4 oz cantaloupe melon [Charentais melon would be fabulous!]                                                           1 oz thinly-sliced prosciutto                                                                                                             ¼ cup red onion pickle                                                                                                                              0.1 oz shavings of Parmesan cheese                                                                                               fresh basil or mint leaves OR crumbled dried basil                                                                    drizzle of balsamic vinegar reduction, optional                                                                         Optional:  blackish coffee [53 calories] or blackish tea or lemon in hot water                         Optional: 5 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Cut the melon into bite-sized cubes [8 pieces look well on the plate]. Cut the prosciutto into 8 long strips [mine were 1”x4”]. Arrange the melon and ham in a circle on the plate with the red onion in the center. Shave off curls of Parmesan and place them on top. If using fresh herb leaves, tuck them in here and there. If using dried herbs, rub the leaves in your palms to crumble over the plate. Drizzle with balsamic vinegar if you wish. Serve with your chosen beverages. Wonderful flavors, however you combine them on your fork.

Feta-Tuna-Bean Salad: 306 calories  14.6 g fat  5.3 g fiber  19.3 g protein  24 g carbs [23 g Complex] 230 mg Calcium PB GF This salad has a lot going for it:  easy to prepare, made from simple and available ingredients, filling, and delicious.  Perfect for Earth Day after a day of service to the environment. Feta:tuna:bean:egg Salad

1 oz canned tuna, drained                                                                                                            1/4 cup canned white beans, drained and rinsed                                                                                     1 oz feta cheese, crumbled                                                                                                                    2 oz tomatoes, cubed                                                                                                                      1.5 oz red bell pepper, cut as large dice                                                                                                   2 pitted ripe olives, sliced                                                                                                                                                         1/2  hardboiled egg, chopped                                                                                                          1-1/2 cups baby greens                                                                                                                       1 tsp olive oil + 1 tsp lemon juice + lots of herbes de Province + pinch garlic powder

Prepare the vegetables as described above. Whisk the oil, lemon juice, herbs and garlic in a 2-cup bowl. Add the greens and toss gently but thoroughly. Place the greens in the serving bowl and nestle the tuna in the center. Arrange all the other ingredients on top in a manner that pleases you.

Slow Days: Apulia Pizza

~ me ~ Leave a comment

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically.

Now for the answers. Can you really eat ANYTHING you want on a Slow Day?Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the FastDiet Forumwhich attest to that. Once in a while your can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

Every Saturday night, we eat pizza for dinner. These are home-made, personal-size [8″ diameter] pizzas.  The toppings can be simple or extravagant; elegantly crafted or clear-out-the-‘fridge. But on the night before Easter Sunday, somehow the idea of kicking back with a fun and fabulous pizza seems a little out of line.  Some research turned up a pizza made with a cheese from Apulia [aka Puglia]. Far from the glittering lights of the big cities and the tourist haunts, Apulia has had its share of hard times.  This pizza is austere and yet delicious.Puglia Pizza w: wine, salad

The ingredients are few: one 8″ pizza crust per person, olive oil to brush on the crust, Italian herb blend to scatter on the oil, 1/2 cup of grated scamorza [smoked mozzarella] for each pie, and 1/4 cup grated Parmesan cheese for each pie. Here is a new twist for sharing bread and wine with loved ones or friends.  Optional: 11 halved cherry/grape tomatoes per pie.  Served with a salad and a glass of wine, it is suitable to the day.  In another context, it would make a great appetizer.

Maundy

~ me ~ Leave a comment

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.

“Maundy Thursday” is the Thursday before Easter.  Are you asking yourself “What’s a ‘maundy'”??? You might not be alone. On Maundy Thursday 33 AD [which that year was the first night of Passover], Jesus sat down to a Seder with his 12 closest friends.  That ‘Last Supper‘ is what is usually celebrated on Maundy Thursday, with communion services at Christian churches reenacting the blessing and distribution of bread and wine by Jesus.  What also happened at that dinner was that Jesus washed his disciples’ feet [to demonstrate selfless service to others] and gave them a new mandate: that they love one another as He had loved them. The latin word ‘mandare’ [to command or order] became corrupted into ‘maundy,’ and here we are today.                                                                                        

The foods we have for tomorrow are not what would have been eaten at the Last Supper.  Rather, they are in tune with the type of eating that is traditional during Lent: meatless.  In addition, they are simple meals — the sort that carpenters and fishermen might have eaten so many years ago. Felafel is typical of Palestine/Israel, and the soup is hearty peasant food from France.  We like to eat plainly on Maundy Thursday.

Felafel Plate:  219 calories   5 g fat   4.8 g fiber  16.3 g protein   30 g carbs [25.7 g Complex]  165 mg Calcium  NB: Food values given are for the main meal only, and do not include the optional beverage.   PB GF V A simple meal, yet full of nutrition and flavor.

Felafel Plate w: Pineapple

4 felafel patties   [from your freezer or freshly-made]      4 oz cantaloupe melon or pineapple                                                                                                      3.5 oz fat-free Greek-style yogurt  +  ½ tsp mint leaves                                                                                    Optional:  blackish coffee [53 calories] or blackish tea or lemon in hot water                                                                                                                                                            Warm the felafel patties or use at room temperature. Chop the mint leaves and combine with the yogurt. Prepare the beverage of choice and plate the food to please the eye.

Green Split Pea Soup:   262 calories   1.6 g fat  19 g fiber   20 g protein   46 g carbs [46 g Complex]  30 mg Calcium   PB GF   For years we have loved this soup from Picardy, France which comes to us via Anne Willen’s French Regional Cooking. The easiest recipe in the world!

Green Split Pea Soup

16 oz bag dry green split peas             1 quart water                                                                                                                                     2 slices bacon                       2 stems of thyme salt + pepper to taste

Put the dry peas in a bowl and add water to cover them by 2”. Let them sit and soften for 1.5 hours. Drain. [TIP: you will not need the water for the soup, but use it to water the houseplants] Put the peas, bacon, thyme, and water in a saucepan. Bring to a gentle boil, then turn down the heat , cover, and simmer for 1.25 hours. NB: Not all the liquid will be used up.That’s fine. Remove the bacon and the thyme stems. Using a food processor, blender, or immersion wand, puree the soup. There should be 6 cups. Soup should be loose enough to run off a spoon, but not too thin. Add water, if necessary, to adjust thickness. Taste for seasonings. Cook the bacon in a saute pan until it is crisp. Crumble it and add to the soup. HINT: Makes 6 one-cup servings. What you don’t use today, freeze in serving-sized portions.

Ingredients for next week:                                                                                                                                                            Breakfast, single portion for Monday ………………… single portion for Thursday:

prosciutto     + melon1.5 two-oz eggs
red onion pickle  + balsamic vinegarsauerkraut
mint or basil leavescorned beef
Parmesan cheeseRussian dressing  + Matzo crackers
Whatever you need for your smoothieWhatever you need for your smoothie
Whatever you need for your hot beverageWhatever you need for your hot beverage

Dinner, single portion for Monday: …………………………. single portion for Thursday:

tuna  +  canned white beans + tomatocanola oil   +  watercress + potato
feta + red bell pepper  + garlic powdercelery  + onion  + garlic  + chèvre
black olives  + baby greens  + olive oilvegetable broth  + sweet potato
lemon juice  + herbes de Province + eggoptional:  mozzarella, tomato
Sparkling waterSparkling water

Colorful Veggies

~ me ~ Leave a comment

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.                                                                                                                           Welcome to nutrifitvitamins who is now Following.

Time was, when it was late winter, vegetables were in short supply.  Home-canned green beans were an option or vegetables that had been stored in the root cellar: cabbage, turnips, potatoes, parsnips.  Carrots if you were lucky.  While there is nothing wrong with those plant products, what do you notice about that selection? Not much color variation. Now we have many more varieties of vegetables available most of the year ’round.  [Thanks, globalization.  Caution, locavores]  And now we know that the more colorful the vegetables are, the more nutrition they provide. Today we will celebrate the orange veg; the green veg; the red veg  — all served up in a riot of flavor.

Eggs In Sweet Potato Nests: 163 calories   9.7 g fat   1.2 g fiber  10.6 g protein  9 g carbs [8 g Complex]  137.5 mg Calcium  NB: The food values given above are for the egg/potato mixture and fruit only, not the optional beverages.  PB GF Saw this discussed on line and decided to try it. Preparation is a little fussy but it is done the night before making for an easy morning. HINT: this recipe serves 2 [two] people, each person gets 2 nests. I’m told these refrigerate well for the next morning.Eggs in Sweet Potato Cups

½ oz [¼ cup] grated sweet potato                                                                                                                  1 two-oz egg                                                                                                                                       1 Tbsp grated Cheddar cheese                                                                                                           pinch or two garlic powder                                                                                                                  1 Tbsp chopped watercress or parsley to sprinkle on top                                                                 5 cherries                                                                                                                                      Optional:  blackish coffee [53 calories] or blackish tea or lemon in hot water                       Optional:  3 oz  fruit smoothie or berry-yogurt smoothie  [44 calories]

Grate the sweet potato and cheese. Toss thoroughly in a bowl with the garlic. Divide among 6 cups of a muffin pan and push it around, pressing up the sides a bit. NB: I used a flexible non-stick muffin pan which worked well with no sticking. If you don’t have one, use liners or spray the muffin pans very well.  Bake the cups in a 375° F. oven for 10 minutes. Whisk the eggs with some salt and pour over the baked sweet potatoes. Sprinkle the egg with chopped watercress or parsley. HINT: I left this on a cool counter/refrigerator over night.  Bake at 350° F. for 15+ minutes or until the eggs are set.  Let them sit just a bit to firm up before using a knife to loosen the egg nests, then removing them to the plates. Add cherries and the beverages of your choice and try this new flavor combo.

Red & Green Shakshuka:  220 calories  10.6 g fat  5.3 g fiber  11.6 g protein  16.7 g carbs [15 g Complex]   207 mg Calcium  PB GF   There is Red Shakshuka and there is Green Shakshuka. And here we have the combination: Christmas colors! It is delicious!Christmas Shakshuka

½ tsp oil                                                                                                                                                              ¼ c onion, chopped                                                                                                                          3 Tbsp chopped celery                                                                                                                      1 clove garlic, chopped                                                                                                                            1/3 cup red or green sweet pepper, chopped                                                                                 1.5 cups fresh spinach                                                                                                                       ½ cup mashed whole tomatoes                                                                                                      1/3 cup eggplant cubes, optional          If not using the eggplant, add more bell peppers.                                                                                                   cumin + paprika + oregano                                                                                                             1 egg                                                                                                                                                  1.5 Tbsp Feta Cheese

Use an 8″ cast iron or other oven-safe skillet that has an oven-safe lid. Set the oven at 375° F. Cook the onion and celery in the oil until a bit softened. Add the garlic and cook 30 seconds. Add the sweet pepper, tomato, and eggplant, along with the seasonings. Cook until tender. Put the spinach in the bubbling vegetables and stir/toss them until the leaves are softened but not limp. Make a slight indentation in the vegetables and crack an egg into it. Sprinkle with the Feta. Cover the skillet and bake it in the oven for 5 minutes. Check to see if egg is done to your liking. If not, recover and cook another minute or two. Serve in the skillet. NB: You could cook two eggs on top for one person if you wanted to boost the protein = 290 calories /15 g fat / 5.3 g fiber / 18 g protein / 17 g carbs / 235 mg Calcium

Blackthorn Winter

~ me ~ Leave a comment

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.

What, you ask, is Blackthorn Winter?  Well, in merrie olde England, this is the time of year that the Blackthorns [Prunus spinosa] bloom.  The creamy white blossoms are widespread and from a distance they look like snow or frost.  Further, the weather takes a colder turn, feeling more like Winter after a little taste of Spring. [Some say it is a corollary of Indian Summer in the Fall.]  In Autumn, the Blackthorn produces a blue fruit which is covered with gin to make a liqueur — Sloe Gin, anyone?  The thorns on the dark bark made this plant a good natural hedge for fencing in livestock.  Blackthorns grow all over Europe and they have been gathered and eaten for at least 5,300 years.

Although this is blackthorn winter, this is not “a winter of our discontent.”   April 10 marks the 6th anniversary of Fasting for us.  We think this is a great way to lose weight and to be healthier.  Here are two very different recipes for Fasting, from two places where Blackthorns are found. Sloes are native to Denmark and they have naturalized in the Eastern US, perhaps near Philadelphia.

Danish ScrOmelette: 140 calories 10.4 g fat 0.5 g fiber 12 g protein 5.6 g carbs [3 g Complex] 242 mg Calcium   PB GF  This breakfast was developed in honor of Tycho Brahe, famous astronomer and Denmark’s pride. The taste of the sea, the bleu cheese, the star in the apple: all sing praise to him.Danish Omelettte

1 ½ two-oz 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                              1/2   oz Danish bleu cheese                                                                                                                          ½ oz herring marinated in wine                                                                                                         1 oz apple, sliced so you can see the star inside                                                                  Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water                     Optional:  5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Mince the herring. Crumble the bleu cheese and whisk with the eggs. Hold the apple on its side and slice it around the equator so that the star of seeds and core in the middle is revealed. Cut a slice parallel to your cut to end up with a slice that weighs 1 oz. Spray a frying pan with non-stick spray and put the minced herring in the pan. Quickly pour the egg-cheese mixture in the pan. As the egg begins to set around the edges, lift the egg with a fork or spatula and tip the pan so that uncooked egg flows underneath. Continue like that until the bottom is fully cooked and the top is set. [Flip the omelette if you dare, or put it under the broiler if you like your eggs well cooked.] Slide the eggs on to the plate next to the apple, pour the beverages, and meditate on the wonders of astronomy.

Philly Cheesesteak en Casserole: 264 calories 11 g fat   1.2 g fiber   33.7 g protein  11.3 g carbs [8.9 g Complex]  263 mg Calcium  GF   The iconic street food of Philadelphia has been made over for Fast Day.  By the way, provolone is the original cheese for this dish – NOT Cheeze-Whiz.Philly Cheesesteak en Casserole

2-1/2 oz rare roast beef, shaved  [get this in the deli section of the supermarket]                                                      0.8 oz provolene cheese [2 thin slices]                                                                                                    1 oz onions, sliced                                                                                                                                    1-1/2 oz broccoli florets                                                                                                                 1 slice 80-calorie whole-grain bread, from which you will cut a 3-4” bell using a cookie cutter

In a small skillet sprayed with non-stick spray, cook the onions in a little water until they are limp but not browned and set them aside. Take a slice of Martin’s whole-wheat potato bread and cut out a bell shape using a 3-4” cookie cutter. Lightly toast the bread. Add the beef to the pan and cook the meat while chopping at it with a metal turner. Add the onions when the beef is grey-colored and soft. Boil/steam the broccoli while the meat cooks. Lay the cheese over the meat and take off the heat. The cheese will melt onto the beef. Make room in the pan for the broccoli and top with the bread bell. Enjoy your taste of Philadelphia while you hum the theme to Rocky.

Ingredients for next week:

Breakfast, single portion for Monday ………………… single portion for Thursday:

1 two-oz egg felafel  [Stocking Up   4-Jan-’17]
Sweet potato  + watercress or parsley pineapple or cantaloupe
cheddar cheese Greek-style yogurt
garlic powder   +   cherries mint leaves
Whatever you need for your smoothie Whatever you need for your smoothie
Whatever you need for your hot beverage Whatever you need for your hot beverage

Dinner, single portion for Monday: …………………………. single portion for Thursday:

olive oil  +  onion  + bell pepper + celery green split peas
spinach  + eggplant  + tomato + cumin 2 slices uncured bacon
paprika + oregano + feta cheese  + egg thyme
Sparkling water Sparkling water

Food in Wrappers, 2

~ me ~ Leave a comment

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 rest of the week. That’s it. Simple way to lose weight and be healthier.                                                                                                                                  Welcome to Vilma who is now Following.

Here is a continuation of our series of foods from around the world which consist of meat/vegetables wrapped in something  — sort of the early idea of a ‘wrap‘.  This worldwide culinary occurrence is seen today in meals from New Mexican burritos, Danish cabbage rolls, and Haitain pate.  How interesting it is to me that such diverse cultures should share the same idea and interpret it in such diverse ways.  Food is fascinating. Cuisine is creative. Even on a Fast Day.

breakfast burrito

Breakfast Burrito: 225 calories 12 g fat 3.5 g fiber 11.7 g protein  29.4 g carbs 108 mg Calcium NB: The food values shown are for the tortilla, egg filling, and the fruit, not for the optional beverages.   Inspired by breakfasts enjoyed at the Frontier Restaurant in Albuquerque, N.M., this has all the tastes of the Southwest in a filling yet low-calorie meal.                                                 corn tortilla + 2-oz egg    + roasted green chiles, available canned   +   carne                                  adovada + oregano/ Mexican oregano   + cheddar cheese + apple                                                                                                                                                                                           See the full recipe posted on June 26, 2016 in Street Food

Danish Stuffed Cabbage

Danish Stuffed Cabbage:  282 calories  5.7 g fat  5.7 g fiber  35 g protein  25 g carbs  125 mg Calcium  PB GF  Craig Claiborne’s NY Times International Cookbook provided this recipe. Its history involves a Swedish king and the Ottoman Empire. Very royal origin for a common meal found all over, where cabbages are grown.                                                              turkey meat +  pork meat + veal +  fresh bread crumbs + milk  + egg white+                                                                                                                                       sage + salt + pepper  + whole cabbage leaves +  pickled beets + dab of mustard                                                                                      See the full recipe posted on 14-October-2018 in Diocletian.

Haitian Chicken Pate

Haïtian Chicken Pate Filling:   makes ~2 cup        1 Tbsp = 10 calories                                           One, as shown, wrapped in puff pastry:   64 calories  4.0 g fat  0.4 g fiber  1.2 g protein  6.4 g carbs   2.3 mg Calcium                                               1 habañero pepper                                                                                                                          ¼ cup chopped onion   + 2 tsp garlic, minced                                                                                                                                                                                                                                                                           ½ pound ground chicken                                                                                                               ¼ cup shredded carrot                                                                                                                     2 tsp no-salt tomato paste                                                                                                                      2 tsp lime juice   + 1 tsp cider vinegar                                                                                                                                                                                                                                                                                1 Tbsp chopped scallion  + 1 Tbsp chopped parsley  + 1 tsp fresh thyme leaves                                                                                                                                                                                                                                                                   ½ tsp pepper + ¼ tsp salt + 1/8 tsp ground clove + 1/8 tsp ground nutmeg                              Cut the pepper lengthwise and scrape the seeds out of one half. Chop both halves. Prepare a mise en place. You will be adding ingredients at rapid intervals, so do the prep now. Spritz a non-stick skillet with non-stick spray. Saute the pepper, onion, and garlic for 3 minutes until tender. Add the chicken and cook 5 minutes, stirring often. Add carrot and cook for 2 minutes. Add tomato paste and stir constantly for one minute. Pour in the lime juice and vinegar, then stir and add the scallion and all the seasonings. Stir, take off heat, and cool. Run it all through the food processor. Use in omelettes, bakes, quiches. Wrap in wonton wrappers or roll out purchased puff pastry and cut into 20 squares. Use 1 Tbsp filling per square, seal edges and bake at 400 F for 15 minutes.  Look for it in Toussant’s Rebellion when the foods from Haïti will be featured.

A Real Ham

~ me ~ Leave a comment

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.

“Hello, CQ, CQ.  Hello, CQ. This is W3DHO calling.”  My father was a real Ham.  No, not one who mugged on stage or monopolized a party with corny jokes: he was an Amateur Radio Operator, and a member of the world-wide community of ‘Hams‘.   As a child, he built a “crystal set” and plucked radio waves from thin air.  When he was 13 years old, the youngest you could be to qualify, he passed the test to get an amateur license and a call sign.  For the rest of his life, he was a dedicated Ham, sitting up late to catch a conversation with a fellow Ham on the other side of the world and then exchanging QSL cards with him or her.  When I was a child, he taught me to build a ‘cigar-box radio’ and then a receiver from a kit. That’s how I learned to wire and to solder. To his disappointment, I never became a Ham.  Tomorrow would be his birthday. “73“, Dad.                                                                                                                                                     We will enjoy two of my father’s favorites today: Western Omelette and for dinner, what else? Ham!

Western ScrOmelette

Western ScrOmelette: 140 calories  8 g fat  2.2 g fiber  10 g protein  8 g carbs [7.4 g Complex]  54.5mg Calcium   NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages.   PB GF  My father used to love a western sandwich for lunch on Saturday and I developed a taste for them too. Here’s all the flavor, without all the bread.

1 ½ two-oz 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 to store in the ‘fridge for next week.                                     2 tsp catsup, made without corn syrup                                                                                            1.5 Tbsp green pepper                                                                                                                       1 Tbsp chopped onion                                                                                                                      ¼ cup raspberries OR 3 Bing cherries                                                                                             Optional: blackish coffee [53 calories] or blackish tea or lemon in hot water                               Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Prepare the beverages of your choice. Chop the green pepper and onion, and put them in a hot saute pan spritzed with olive oil or non-stick spray. Cook until soft. Whisk the catsup and eggs and scramble with the vegetables. Salt and pepper to taste. Plate the fruit and tuck in.

Ham-Asparagus Popover

Ham & Asparagus Popover:  298 calories  14.8 g fat  4.6 g fiber  17 g protein  33 g carbs [16 g Complex Carbs]  146 mg Calcium   PB   What a fine way to recycle the components of a Sunday dinner.  HINT: Recipe serves 2 [two] people.  Easy to double.

3 oz ham [from a roast, this has 11% fat]                                                                                        6 oz asparagus, trimmed and cut into 1” pieces                                                                                 ½ cup Béchamel sauce with cheese [see Sidekicks I, Sept 17, ’18 for the recipe]                         ½ oz Swiss cheese                                                                                                                                    ½ cup Yorkshire Pudding batter[see ..Not by Bread.. Feb-7-’18for recipe]                                per serving: 2 oz fresh pineapple

Set the oven to 400° F. Prepare the Yorkshire Pudding batter and let it sit at room temperature for 30+ minutes. If asparagus is raw, snap off the woody ends. Slice the spears and cook until tender. Cut ham into bite-sized chunks. Grate the cheese and add it to the béchamel sauce in a sauce pan. Warm gently until the cheese melts. Add the ham and asparagus. HINT: This could be done hours in advance.  Beat the pudding batter until it is frothy. Lightly oil 4 holes of a mini-muffin pan OR 2 holes of a full-sized muffin pan. Warm the pan briefly in the oven, then pour in the batter. Bake 20 minutes until puffed and browned but not dry. Rewarm the ham/asparagus sauce,  if needed, while the Yorkshire Pudding bakes. Plate the fruit along with the ham mixture and mini-puddings. OR break open the full-sized popover and spoon the ham filling over it.

Ingredients for next week:

Breakfast, single portion for Monday ………………… single portion for Thursday:

Next Monday, I will continue the1.5 two-oz eggs
discussion of Food in WrappersDanish blue cheese
herring marinated in wine
choose a favorite from the Archivesapple
 Whatever you need for your smoothie
Whatever you need for your hot beverageWhatever you need for your hot beverage

Dinner, single portion for Monday: …………………………. single portion for Thursday:

shaved roast beef, rare
Choose a favorite dinner fromprovolone cheese   +  onions
the Archivesbroccoli
Potato bread
Sparkling waterSparkling water

No Fooling!

~ me ~ Leave a comment

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.                                                                                                                       Welcome to claridad who is now Following.

Tomorrow will be April 1st — April Fools’ Day.  What is the origin of that expression?  Why is that day a time for playing tricks?  The most widely-held origin story relates to the switch [anytime from the 1500s to the 1900s] from the Julian Calendar to the Gregorian Calendar.  There was a 14-day gap [akin to the clocks ‘springing forward’ to Daylight Savings Time] and what had been the start of the new year on March 25 was now on April 1. Confusing to anyone to be sure, but those who got it wrong were labeled ‘fools.’  In France, the butt of a prank is called a ‘poisson d’Avril’ [April fish], since the young fish are foolish enough to be caught more easily.[??]  A popular joke is to tape a picture of a fish to someone’s back.  [At least it doesn’t say ‘kick me.’]   What is your favorite prank for April 1?                                                                                                                        We will not be fooled — we will know that April 1, 2019 will be a Fast Day and we will be ready for it.  Neither will we be fooled by other diets which promise great results and can’t deliver.  Today’s menus include fish so that you can eat the Poisson d’Avril rather than being one.  Interested in the Mediterranean Diet? I’m not kidding: these meals are for you.

Brandade Bake:  145 calories  8.3 g fat  1.2 g fiber  11.2 g protein  4.3 g carbs  [2.8 g Complex] 44.8 mg Calcium  NB: The food values shown are for the egg bake and the fruit, not for the optional beverages.   PB GF  The food of Southern France, brandade is worth trying. Here it is at breakfast, all creamy and garlicy.Brandade Bake w: peach:b-b

1 two-oz egg                   ½ Tbsp cottage cheese       1 Tbsp brandade [see St Bernard]                                                                                                                                      shake or two granulated garlic            1 oz peach slices + ½ oz blueberries                  Optional: blackish coffee [53 calories] or blackish tea                Optional:  5-6 oz fruit smoothie or berry-yogurt smoothie  [88 calories]

Cream together the cottage cheese, brandade, and garlic. Whisk in the egg. Bake in a lightly-spritzed oven-proof dish or ramekin at 350° F. until cooked through, about 12-15 minutes. With the fruit and beverages, you have a fine start to the day.

Fish with Polenta & Zucchini Ribbons:  261 calories   5.6 g fat  3.9 g fiber   32 g protein 23 g carbs [Complex]   225 mg Calcium  PB  The polenta needs to be made ahead. Simple to prepare and delicious and filling [even though I forgot to add the cheeses!].Fish w: Polenta & Zucchini Ribbons

1 slice of polenta [that’s 1/6 of the recipe from SIDEKICKS II Oct 4, ’17]                                                  3 oz zucchini ribbons                                                                                                                                       1 oz roasted red peppers                                                                                                                   1 clove garlic                                                                                                                                     2 Tbsp crushed tomatoes                                                                                                                                      4 oz firm fish filets, skinless and boneless                                                                                       large pinch herbes de Province or thyme                                                                                            1 Tbsp Parmesan, grated                                                                                                                        ½ oz mozzerella, grated

Slice the garlic as a julienne. Using a potato peeler, make lengthwise cuts on the zucchini to produce thin ‘ribbons.’  Alternately, use a spiralizer.  Cut the slice of polenta in half so it is about 1/3” thick. Heat a heavy skillet and spray with a non-stick product. Lay the fish on the skillet and sprinkle with pepper and and salt. Cook on one side, then flip to the other. Add the polenta to the pan at this point. Cook it in the hot pan on both sides until it is warm and beginning to brown. Remove cooked fish and polenta and keep warm. Put the garlic in the pan and stir for about 30 seconds. Add the other vegetables, herbs, salt, pepper, and Parmesan. Stir to combine until everything is warm, about 45 seconds – the zucchini will be just barely cooked. Plate the fish and polenta slices, spoon the vegetables around the polenta, then sprinkle with mozzerella.