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Roasted

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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.
Roasting is the oldest cooking method known to humankind. We roast all sorts of meats, of course, and eggs, and coffee beans, and vegetables.  We used to do it over an open fire, then we developed spit-roasting, then the reflector oven, then the wood-fired range.  The “modern” Western-style kitchen wouldn’t be complete without a gas or electric oven. The method of roasting vegetables, instead of boiling them to death, is fairly recent and a darned good idea. Let’s get with the program and roast some veggies.

Roasted Vegetable Bake:       298 calories    7.4 g fat     3.7 g fiber    13.4 g protein   36 g carbs 236 mg Calcium   PB GF   If you are like me, you sometimes end up with a drawer full of fresh vegetables and no hope of eating them all before they spoil. Enter the roasted vegetable. So many uses for them, and here they are at breakfast-time.Roasted Vegetable Bake w: S-Bs

1 two-oz egg                                                                                                                                                                2 Tbsp diced roasted vegetables,  tossed with a dash of Worcestershire sauce                            1/8 oz Gruyère cheese, grated                                                                                                                             1.5 Tbsp marinara sauce [see SAUCY, posted on Dec 6, 2017]                                                                                   2 oz strawberries                                                                                                                                           blackish coffee or blackish tea or lemon in hot water                                                                                    5-6 oz fruit smoothie, green smoothie or natural apple cider

Combine the vegetables, cheese, and marinara. Spritz a ramekin with oil or non-stick spray and add the vegetable mixture. Whisk the egg and pour into the ramekin. bake in the toaster oven at 350 F. for 12-15 minutes, depending on how you like your eggs. Brew your warm beverage; shake and pour the smoothie, portion those delicious strawberries, and enjoy a healthy, yummy start to your day.

Fish Roasted with Vegetables:   234 calories  5.2 g fat   4.8 g fiber  29 g protein  16 g carbs 180.3 mg Calcium  PB GF  Delicious one-pan meal. AND it is low in carbs and fat.Fish halibut Roasted w: Vegetables

Fish salmon Roasted w: Vegetables4 0z salmon OR firm, white fish                                                                                                                        ½ slice bacon                                                                                                                                                            2 oz carrots in 1/2” chunks                                                                                                                                             2 oz Brussel sprouts cut in half                                                                                                                                 2 oz cauliflower florets, cut in half or quarters                                                                                                  3 oz cherry tomatoes, cut in half                                                                                                                         1 Tbsp Parmesan cheese

Set the oven at 450 degrees F. Cook the bacon in an oven-proof pan, such as a cast iron skillet. Remove the bacon, chop it and set aside. Put the prepared vegetables in the pan and toss to coat with the bacon fat. Salt and pepper to taste. Roast for 10 minutes. Remove the vegetables in their pan from the oven. If you think they will need more than 10 minutes more of cooking, put them back in for 2-3 minutes. They will not be cooked through at this point. Turn oven down to 400 degrees F. Make room in the pan for the fish so that it is in contact with the hot pan. Salt and pepper the fish and spray with non-stick spray. Return the pan to the oven and bake 5-10 minutes more, depending on the thickness of the fish.  TIP: 10 minutes/inch of thickness. Sprinkle the entire contents of the pan with Parmesan cheese and bacon.  Fantastic.

Fish or Cut Bait

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

So we are into early March now, 67 days into 2018.  Remember 3 months ago — when you resolved that you would finally take action to lose some weight?  How’s that going for you? Well the time is now:  Fish or cut bait! Or as Yoda said, “Do or do not. There is no ‘try.'” The Fast Diet [aka: 5:2 diet, IF] is the one to ‘try.’  And to stay with for the rest of your life.  To paraphrase Charles Dederich, ‘Tomorrow is the 1st day of the rest of your life.’  Tomorrow is also the anniversary of the patenting of the telescoping fishing pole. In honor of our fishing theme, both breakfast and dinner will contain fish:  healthy and nutritious!  To obtain that fish, someone had to fish.  Make up your mind to improve your health by losing weight on the Fast Diet.

Maritime ScrOmelette:  307 calories   8.7 g fat   2.5 g fiber   20 g protein   33 g carbs [27.8 g Complex Carbs]   244 mg Calcium   PB GF   Between the salt cod and the potatoes, this breakfast is a taste of the Canadian Maritimes. And then you add the cheddar to kick it into high gear.  Flavor-packed.Maritime ScrOmelette w: melon

1 ½ 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                                                                                                    ¼ oz salt cod                                                                                                                                                                2 Tbsp mashed potatoes  OR  1.5 tsp instant potato flakes                                                                                                                                       1/8 oz Cheddar cheese                                                                                                                                         ½ tsp savory                                                                                                                                                                1 oz melon                                                                                                                                               blackish coffee or blackish tea or lemon in hot water                                                                                   5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

The night before, put the salt cod in a bowl of water for 30-45 minutes. Drain and cut or flake the fish into small pieces.                                                                                                                                In the morning, stir the cod, potatoes, and Cheddar together. Heat a cast iron or non-stick pan and spritz it with oil or cooking spray. Whisk the eggs and pour into the pan. As the eggs start to cook, scramble in the cod mixture along with savory, salt, and pepper Cook as long as you like. Prepare the beverages and plate the fruit. Listen to some good fiddle music.

Fish & Polenta with 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.’ 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.

Ingredients for next week: breakfast, single portion

1 two-oz egg    +  strawberries 1 Pan Muffin [Not by Bread, Feb 7, ’18]
 Gruyere cheese  pear        +      chicken
 roasted vegetables  radish
 marinara sauce [SAUCY, Dec 6 ’17]  cucumber
 Worcestershire sauce  Medjool date
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 4 oz white fish  Canadian or back bacon
 1/2 slice bacon chicken breast
 Parmesan   +  carrots  romain lettuce
 cherry tomatoes  oregano [Mexican or Greek]
 Brussel sprouts  Parmesan
 cauliflower  olive oil & lemon juice
Sparkling water Sparkling water

Windy City

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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 Barry & Kelly who are now following.

In 1837, Chicago, Illinois became a city.  The name ‘Chicago’ comes from a French corruption “Chicagou” of an Illinois-Miami Indian word meaning ‘wild garlic’ in reference to Allium tricoccum plants which grew all over.  From that culinary beginning the city acquired several monikers: The Windy City [due to blovating politicians or maybe the weather];  Second City [in comparison to New York];  That Toddlin’ Town [from a Frank Sinatra song]; the City of Broad Shoulders [from Carl Sandburg’s poem Chicago]. What with the architecture, the Fire of 1871, the sports teams, the music — there is a lot to say about this city.  But if I said, “Chicago food,” the answers that would matter most would be: “Deep dish pizza and Chicago Hot Dogs.”  The Pizza was developed by Pizzeria Uno in 1943, and is beloved by the native sons/daughters.  The Hot Dog has been a meal-in-a-bun since The Great Depression and is described as ‘having been dragged through the garden’ due to the many vegetable toppings that make up ‘the works.’  We are Fasting today, so we will forgo the crust of the pizza and the bun of the hot dog, but will retain all the flavors of those iconic meals.

Pizza Bake:  271 calories  6.8 g fat  2.5 g fiber  14 g protein  38.4 g carbs  267 mg Calcium  PB GF  Forget the cold slice served from a greasy box…. pizza for breakfast just got healthier and more delicious.pizza Bake

One 2-oz egg                                                                                                                                                         salt + pepper to taste                                                                                                                                             1.5 Tbsp crushed tomatoes                                                                                                                               1 thin slice pepperoni, minced                                                                                                                          ¼ oz mozzerella chesse, grated                                                                                                                               ½ oz bell pepper, chopped                                                                                                                                                ¼ cup blueberries                                                                                                                                                    5-6 oz fruit smoothie or natural apple cider                                                                                             blackish coffee or blackish tea or lemon in hot water

Set the toaster oven at 350 degrees F. Prepare your beverages. Poach the bell pepper in a little water in the microwave for 30 seconds. Put the cheese, pepperoni, and pepper in a lightly-spritzed ramekin. Whisk the egg with the tomatoes, salt, and pepper and pour into the ramekin. Bake for 12-15 minutes. Pour the beverages, portion the berries, and consider how much nicer this is than a congealed wedge that tastes like cardboard.

Chicago Hot Dog:   272 calories   16.4 g fat   2 g fiber   11 g protein   14 g carbs  36 mg Calcium PB GF   This is the real deal: every single flavor found in a Chicago bun, without the bun. Delicious and filling, wherever you live.Chicago Hot dog

2 all-beef hot dogs [Hebrew National reduced-fat]                                                                                              3 oz fresh tomato, sliced in 8 wedges                                                                                                                         2 oz dill pickle spears, you should have 2-5 pieces of pickle                                                                                 celery salt                                                                                                                                                                     2 Tbsp chopped onions, raw                                                                                                                               2 tsp relish [neon green relish is traditional]                                                                                                  2 ‘sport peppers‘ OR 3 pepperoncini, sliced in two                                                                                         ¼ tsp poppy seed                                                                                                                                              yellow mustard

Cook the hot dogs any way you want. In a wide, shallow bowl place the hot dogs in the center. Place pickle slices along side and between the hot dogs. Now arrange the tomatoes around the edge. Sprinkle it all with celery salt, especially the tomatoes. Dollop with relish and distribute the onions all over. Arrange the peppers on top and drizzle with mustard. Add the poppy seed. Wear your favorite Chicago team jersey and tuck in to the dinner.

Saint David

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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.

Tomorrow will be the Feast of Saint David, Patron Saint of Wales. He was a pious monk to whom many miracles are attributed.  He was a famous faster, sometimes subsisting only on leek soup [which is delicious!] and never consuming alcohol.  Because the leek is one of the emblems of Wales, our meals will feature that versitle Allium.  The eggs for breakfast are scrambled with leeks and Welsh cheese. Try to find Caerphilly, the only Protected Status cheese in Wales.  The dinner is not one of St David’s soups, but a nod to the long history of eating sea products from the coastal waters of Wales: mackerel with leeks. David’s famous quote, “Do the little things,” applies well to Fasting: focus on a simple diet of nutritious foods, Fast twice a week, cut out the snacks, and you will succeed in weight loss.   Enjoy your leeks, think about St David, and enjoy the video of the singing of Cwm Rhondda.

Welsh ScrOm w: melon

Welsh ScrOmelette:   297 calories   9.3 g fat  2.5 g fiber  16.7 g protein  35 g carbs [33 g Complex Carbs]  252 mg Calcium  PB GF  This is a real taste sensation and a great way to start the day. Reward yourself: find the correct cheese.

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, crack three 2-oz eggs into a jar with a lid and put it in the ‘fridge for next week.                                             0.3 oz Cheddar cheese, preferably Caerphilly or Red Dragon                                                             ¾ oz sliced leeks, white and green                                                                                                                     1 oz melon                                                                                                                                                      blackish coffee or blackish tea or lemon in hot water                                                                                        5-6 oz green smoothie or fruit smoothie or unpasturized apple cider

Slice the leeks across the leaf and wash well under running water.  Put into a small sauce or saute pan, add a few tablespoons of water, put on the lid and ‘sweat’ the leeks until they soften, about 10 minutes. HINT: I did this the night before. Cut the cheese into small dice. When ready to cook, spritz a non-stick pan with cooking spray and add the leeks. Cook about 10 minutes more until limp and maybe beginning to brown on the edges. Whisk the eggs with salt, pepper, and a pinch of thyme. Pour over the leeks in the pan, scramble until cooked. Then sprinkle the cheese over the eggs at the last minute. Serve with melon and beverages of your choice. Fabulous.

Mackeral stuffed w: leeks

Mackerel stuffed with Leeks:   285 calories   15.7 g fat   1.6 g fiber   22 g protein   9.3 g carbs 46.5 mg Calcium   PB GF   This is from Joanne Harris & Fran Warde’s delightful The French Market. If you are lucky enough to get fresh mackerel, this one’s for you.

Two 2-oz mackeral fillets to total 4 oz per serving                                                                                     salt & pepper                                                                                                                                                                          2 tsp grainy mustard, like ‘country Dijon’                                                                                                      oregano                                                                                                                                                                      ¾ of an ounce of sliced leeks                                                                                                                                                           ground coriander                                                                                                                                                          3 oz tomatoes, sliced OR sliced cucumbers and cherry tomatoes

Heat oven to 400 degrees. Slash the skin of the fish and season the skin-side with salt and pepper. Turn the fillets over and spread each one with mustard, then sprinkle with oregano. Put one fillet skin-side down on the baking pan and pile the leeks on top of it. Sprinkle with a little coriander and more pepper, if you like. Put the other fillet on top of the leeks, with the skin-side up. Press down a little on the fish to compact it a bit. Roast for about 12 minutes, until the fish is opaque. Meanwhile, slice the other vegetables. What a lovely meal!

Ingredients for next week: breakfast, single portion

1 two-oz egg1.5 two-oz eggs
 mozzerella cheese salt cod
 crushed tomatoes instant potato flakes
 1 slice pepperoni cheddar cheese
 blueberries  +  bell pepperstrawberries
optional smoothieoptional hot beverage
optional hot beverageoptional smoothie

Dinner, single portion:

 2 all-beef hot dogsMediterranean Vegetables [SIDEKICKS II oct 4, 2017]
 fresh tomato1 slice polenta [ SIDEKICKS II oct 4, 2017]
 dill pickle  + poppy seed fillets of firm white fish
 onions  + celery seed herbes de Province
 sport [medium-hot] peppers
 yellow mustard + hot dog
relish
Sparkling waterSparkling water

Deli & Delhi

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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 diet 969 who is now Following.

Aren’t homophones fun? A ‘deli’ is a delicatessen, where you go to get sandwich meat and sliced cheeses or ready-made sandwiches and other delights.  ‘Delhi’ is a territory which contains both the Old City of Delhi and New Delhi, the capital of India. If we can enjoy the verbiage, we can have fun with foods related to those words.  For the deli, we have eggs with all the flavors of a Reuben Sandwich. Representing Delhi are momos, a popular street food, influenced by the Mongols who invaded from the North. And let’s not forget a dipping sauce made of chutney and catsup, both of which have their origins in SE Asia.  Happy Fasting in Delhi or at the deli.

Reuben Bake: 282 calories 7 g fat 3.8 g fiber 16 g protein 38 g carbs 239 mg Calcium PB GF What is more delicious than a good reuben sandwich at lunch? This deli delight is now a flavorful breakfast and its a winner.Reuben Bake w: S-b

One 2-oz egg                                                                                                                                                                                                              ½ oz corned beef                                                                                                                                                       1.5 Tbsp sauerkraut [1.5 oz]                                                                                                                                            ½ wedge Laughing Cow cheese                                                                                                                                         1 tsp catsup                                                                                                                                                                2 oz strawberries                                                                                                                                             blackish coffee or blackish tea or lemon in hot water                                                                                  5-6 oz fruit smoothie, green smoothie or natural apple cider

Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350 F. Chop the corned beef. Chop the sauerkraut. Cream the cheese with the catsup and stir in the beef and ‘kraut. Whisk in the egg and pour into the ramekin. Bake for 12-15 minutes. Meanwhile, prepare the beverages and portion the fruit. Mmmmmmm – reuben 🙂

Chicken Momos:  222 calories  1.5 g fat  2 g fiber  15.4 g protein  30 g carbs [6.5 g Complex Carbs]  58 mg Calcium  PB  Steamed momos are one of the most popular street foods of Northern India, due to the influence of neighboring Nepal and the fact that they are delicious. Try them and you will agree. Looks long and complex, but it is do-able.Chicken Momoas w: zucchini

Filling: makes 2 cups; you will need 1 Tbsp for each piece. Freezes well.                                           8 oz chicken breast, cubed   +    1 tsp tumeric    +   1 Tbsp ginger-garlic paste**                                   2 tsp ginger, minced   +  2 tsp garlic, minced   +   3 Tbsp carrot, grated or chopped                          3 Tbsp cabbage, Bok Choy or Napa, chopped  +  1 Tbsp scallion, sliced                                                   1 cup onion, chopped   +  pinch sugar [or omit]   +  salt + pepper                                                            1 tsp soy sauce   +  1 tsp chili sauce   +  1 tsp catsup

Prepare a mise en place.  Put the chicken, tumeric, and garlic paste in a small pan with 1-2 Tbsp water. Put on a lid and cook until chicken is just a little pink. Remove from heat and strain the liquid from the chicken. Return the chicken liquid to the pan and add the ginger and the garlic. Cook on high for 30 seconds, turn head down, add the carrot, cabbage, scallion, and onion. Cook until vegetables are soft and onion is translucent. Add the sugar, salt, and pepper, and return the chicken to the pan. Stir and cook. Transfer to a food processor and reduce to a mince. Set aside to cool. Makes enough for 30.

***Ginger-Garlic Paste                                                                                                                                            2 oz garlic cloves, sliced              1 oz ginger root, sliced                                                                                 ½ oz flavorful white vinegar                                                                                                                                      Put in a food processor and whirl it until paste-like.                                                                           Scrape the sides often. Do not add water.                                                                                                   Store remaining paste in refrigerator for up to 3 weeks.

Forming the momos: for 1 serving you will need six 3.5” wonton wrappers                                  Put some water into a custard cup. Lay the wonton wrappers on a large, clean surface. With your finger, moisten the edge of each wrapper with water. Put a tablespoon-full of filling in the center of the wrapper. I brought up each corner to the center and pinched the four edges together to look like a crab rangoon. Or make triangles, as you would for wonton soup. Put each finished momo aside, covered with a damp cloth until ready to steam.    Steaming the momos: Prepare your steamer in the wok by adding enough water that the level comes up the side of the steamer but is not above the level of the bottom rack. Put parchment paper or foil on each rack but allow the steam to flow freely. You could use cupcake papers. When the water in the wok is hot and steaming, add the momos. Cover and steam 10-15 minutes. Remove from steamer and plate.                                                                         Side dish: I spiral cut 3 oz zucchini and put it in to steam for 5 minutes. It was overcooked. Profit from my mistakes. Then I tossed it with one tsp plain yogurt and ½ tsp curry powder. Next time I’d just cube raw zucchini or cucumber to mix with the yogurt. Serve with chutney mixed with catsup.

Washington        

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How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Tomorrow will be the birthday of the Father of our Country, George Washington, who was born in 1732. Truly a man who needs no introduction, let us look at what the great man ate. For breakfast, he ate only ‘hoe cakes,’ a pancake made of white corn grits.  He ate them every day, with butter and honey.  Hercules, Washington’s enslaved cook, knew what to prepare for a man with false teeth: soft foods.  The Marquis de Lafayette, whom Washington regarded as the son he never had, might have suggested the very French Cherry Flamusse as an alternative, and the cherries play into Parson Weems legend of young George and the cherry tree.  The first president’s estate Mount Vernon is located in tidewater Virginia, and Washington liked oysters. He would surely have eaten Virginia ham, although every Saturday Hercules whipped up a batch of salt cod stew, according to the book Never Caught, a book which discusses Washington as a slave-holder . Today we’ll enjoy a more festive meal to celebrate Washington’s birthday: Ham & Oyster Pie.

Cherry Flamusse:   291 calories  5.3 g fat  2.2 g fiber   15.4 g protein   46.7 g carbs [12.6 simple carbs, 34 complex carbs]  316 mg Calcium   This breakfast custard is borrowed from the dessert section of the cookbook, and it works very well either way! It is similar to a clafouti, but simpler. Baked with cherries or any firm fruit, it is sure to be a hit. HINT: This makes enough for 2 [two] servings: share with a friend or save the rest for a future breakfast or dessert. [Without the morning beverages, the dessert has 177 calories.]Cherry Flamusse

2 two-oz eggs                                                                                                                                                            6 oz milk                                                                                                                                                                      4 tsp flour                                                                                                                                                                                        1.5 Tbsp sugar                                                                                                                                                             10 sweet cherries, pitted                                                                                                                                       ½ clementine                                                                                                                                          blackish coffee or blackish tea or lemon in hot water                                                                                                     3 oz green smoothie or fruit smoothie

Spritz 2 ramekins or an oven-proof dish with 1.5 cup capacity with non-stick spray. Cut the cherries in half and arrange on the bottom of the dish. Whisk eggs until foamy, then add flour and sugar, whisking until there are no lumps. Stir in the milk and pour the batter over the cherries. Bake at 375 F. for 20 minutes. Turn the flamusse out of the dish so that the cherries are on top. Plate with the clementine sections, serve with the beverages. You won’t believe this is a ‘diet.’

Ham & Oyster Pie:   256 calories   4.6 g fat   3.2 g fiber   20.7 g protein   25.5 g carbs   125 mg Calcium   GF  This dish was popular in the Colonial American South at Christmastime.  I first enjoyed it in the Fox Tavern at the Hancock Inn. As long as oysters are available, one can have it anytime. HINT: This recipe serves 2 [two] as shown in the photo.Ham & Oyster Pie for two

3 oz [2/3 cup] roast ham in 1/2” dice                                                                                                                          1 cup oysters with their liquid, about 19                                                                                                                        ½ cup onions, chopped                                                                                                                                       ¼ cup milk                                                                                                                                                                2 Tbsp white wine                                                                                                                                                    2 tsp potato starch                                                                                                                                                  ½ cup peas, frozen                                                                                                                                                  4 small stars cut from a 70-calorie slice of whole-grain bread = 0.55 oz bread

Drain oysters and reserve their liquid. Combine onion and oyster liquid [1/4-1/3 cup] in a small pan. Simmer, covered, until onions are transluscent.  Stir milk, wine, and potato starch into the liquid until it is smooth. Add oysters, ham, and stir to combine. Heat over low until sauce has thickened.  Taste for seasoning.  Add peas, stir, and turn into a two-cup casserole. Bake uncovered at 400 F. for 15 minutes while you lightly toast the stars. Before serving, nestle the stars into the bubbling sauce.  A meal fit for a president.

Ingredients for next week: breakfast, single portion

1 two-oz egg 1.5 two-oz eggs
 corned beef  leek
 sauerkraut, canned or bagged or fresh Caerphilly or Cheddar cheese
 catsup
 strawberries  apple or pear
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 chicken   +  wonton wrappers  4 oz mackerel
 turmeric + ginger-garlic paste + ginger  leek
 carrots  +  cabbage  +  scallion  tomatoes
 onion  + soy sauce  oregano
 chili sauce   +  catsup  coriander
 garlic  grainy mustard
Sparkling water Sparkling water

Go West, Young Man

~ 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 diet969 who is now Following.

I’ll bet you know who said the undying words of Manifest Destiny, don’t you. Horace Greeley, native of New Hampshire and publisher of the New York Tribune, of course.  Not so fast. John Babson Lane Soule, born in Maine, actually moved ‘West’ to Indiana and became a newspaper owner.  Evidence points to Soule as the author of the phrase, since in 1851, he urged, “Go West, young man, and grow up with the country.”              Although Greeley did write ““Fly, scatter through the country — go to the Great West,” in 1837, when he used the words, “Go West, young man” in 1865, he was quoting Soule.

Their idea of ‘the West’ was to leave the cities and worn-out farmland of the East Coast to settle in Ohio and Illinois. For the menus today, you will go a bit South that — Texas for breakfast.  And if you keep going, you will cross the Pacific Ocean and arrive in Canton, China for a dinner of wonton soup. Now that’s going West!

Western Bake:   270 calories   5.4 g fat   4.5 g fiber   12.4 g protein   45 g carbs [43.7 g Complex Carbs]  199 mg Calcium PB GF   My father taught me to love a good Western Sandwich. So it seemed natural to incorporate that flavor combination in a breakfast. And its a winner.

Western Bake w: pears

1 two-oz egg                          2 oz green pepper                            2 oz onions                                                                                                                                                                                  2-3 tsp ketchup, made without high fructose corn syrup         2 oz pear                                                                                                                                                                                                                                                                                                                                                                                                                                                                         Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water 

Chop the pepper and onions and cook: either in the microwave or by poaching in water for 2 minutes. Drain and combine with the ketchup. Whisk with the eggs, salt and pepper to taste. Spritz an oven-proof ramekin or other dish with non-stick spray. Pour in the egg mixture and bake at 350 F. for 15-18 minutes. Plate the fruit and pour the beverages. Yee-haaw, that’s a breakfast!

Wonton Soup:  257 calories   34 g fat  0.9 g fiber   23.7 g protein   29 g carbs  25 mg Calcium PB Cantonese wonton soup can be your’s, easily and without the extra salt or MSG. I prepared the entire batch of filling, then stuffed and poached all 26 wontons. Frozen, they will be the ‘instant’ source of future meals.

Wonton Soup

Filling: 4 0z ground pork                       4 oz chicken meat              1/2 tsp cornstarch                                                                                                                                           ¾ tsp sugar                1 tsp sesame oil            ¼ tsp white pepper + ¾ tsp salt + 1 Tbsp water                                                                                                                                                                              1 Tbsp sherry                                          4 oz shrimp, chopped to the size of green peas                                                                                                

Combine all ingredients except the shrimp in the bowl of a food processor and mince to a paste. Stir in the chopped shrimp. Refrigerate until ready to fill the wontons. TIP: Can be made the day before.                                                                                                                                                 Wontons: Wonton skins [wrappers] are small squares of egg-roll wrappers. You’ll need 5 wonton skins per bowl of soup, 26 skins for the entire batch.   Put 4-6 wonton skins on a cutting board. Moisten two edges of one of the squares. Place 1 Tbsp of filling on the square, fold over to make a triangle, and pinch the sides together. Set aside, up to 30 minutes covered with cling wrap or foil, until ready to poach them.                                                                                                               

Poaching filled wontons: Bring a pan of water to boil. Depending on the diameter of the pan, add wontons 4-5 at a time. They will sink to the bottom of the pan. When they float to the surface [in 4-5 minutes], fish them out and put on a tea towel to drain.                                       

To finish the soup: 1.5 cups delicious chicken stock, purchased or home-made                                                                                                               1.5 oz cabbage in strips                          5 filled wontons                1 Tbsp sliced scallion                                                                                                                                                                                                                                                                                   Heat the stock to a simmer and add the cabbage. Cover and simmer until the cabbage is cooked. Put 5 poached wontons in your soup bowl, add the stock and cabbage, sprinkle with scallion. Pass the soy sauce.

Lenten Foods

~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow. On Monday, eat the meals that will be posted on Sunday.  Eat sensibly the other days of the week.  That’s it.  Simple way to lose weight and be healthier.

Fasting has always been a part of the pre-Easter season of Lent.  Eating less, eating foods that are more austere, depriving oneself of meat: these are among the things considered to be appropriate sacrifice and preparation for the sadness of Good Friday and the joy of Easter.  It would be simple to eat less during Lent: Fasting 2 days/week could be extended, and there are plenty of Fast meals which do not involve meat or eggs.         Here are some suggestions:

Herring Plate Breakfast: 292 calories 8.4 g fat   herring Plate w: cherries4.9 g fiber 12.6 g protein 32.8 g carbs 199 mg Calcium   PB         If you like herring, this is the breakfast for                                                                                             you. It makes a nice change from morning eggs and                                                                                    is prepared in no-time-flat. Do NOT eat herring if                                                                                  you are taking antidepressent medicine, as herring                                                                                    is high in tyramine.                                                           For the recipe, see  Unusual posted on VII-30-’17  

                                                                                                                                            

 

 

10-Grain Pumpkin Pudding: 277 calories 7.6 g fat  Ten-grain Pudding w: R-bs                                                                                   6.8 g fiber 12.8 g protein 41 g carbs 249.4 mg Calcium                                                                                PB The delicious, nutty grains in the                                                                                                        cereal seemed to call out for pumpkin and spices, and here’s the result. This recipe is easily prepared the night before and refrigerated for a quick and delicious breakfast. Make and extra one for the freezer.                         For the recipe, see  Thanksgiving, American Style posted on  XI-22-’17

 

 

Rumbledeethumps w: saladRumbledethumps:   243 calories  10 g fat  4 g fiber   12.6 g protein   19.5 g carbs   171.4 mg Calcium PB GF Where do you get a recipe with a name like that? Sundays At Moosewood,  of course. Hearty meals like this, made with winter vegetables are common in Scotland and Ireland. HINT: The recipe makes enough for 2 servings. Wrap half in cling-wrap and foil and freeze for another dinner. For the recipe, see Margaret of Scotland, posted XI-15-’17

 

Senegal Tuna-Avocado Salad: 264 calories   Senegalese Tuna:Avocado Salad                                                                                           14.6 g fat   6.4 g fiber   13.2 g protein  18 g carbs 29.8 mg Calcium  PB GF  This is my version of a meal which I enjoyed at Bissap Baobab , an excellent Senegalese restaurant in Oakland, CA.   The blend of flavors is marvelous.                                                                     For the recipe, see  Solstice, posted XII-20-’17

 

 

 

pomelo-shrimp salad w: chips + romainePomelo/Grapefruit-Shrimp Salad: 255 cal   6.3 g fat   3.7 g fiber   22.3 g protein   28 g carbs 93.5 mg Calcium   PB GF   The pomelos were ripe in our son and daughter-in-law’s garden, so I used some to make this meal. The recipe is from Hot Sour Salty Sweet by Jeffrey Alford and Naomi Duguid. If you can’t find pomelos, use grapefruit instead.                                                  For the recipe, see                   IV-2-’17

 

 

 

 

 

Ingredients for next week: breakfast, single portion

1 two-oz egg 2 two-oz eggs
 green pepper  milk
 catsup  flour   +  sugar
 onion  10 sweet cherries
 clementine
Whatever you need for your smoothie Whatever you need for your hot beverage
Whatever you need for your hot beverage Whatever you need for your smoothie

Dinner, single portion:

 pork   +  chicken  ham
 sugar  + cornstarch  1 cup oysters
 sesame oil  + sherry  onion     +  butter
 scallion  + cabbage  white wine
 chicken stock  peas
 wonton wrappers  milk
Sparkling water Sparkling water

Lincoln

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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 Vinayak who is now Following.

Tomorrow will be the birthday of Honest Abe;  the Great Emancipator;  the Rail-Splitter.  In other words: Abraham Lincoln, born 12 February 1809, in Hardin County, Kentucky. Most people would associate the great man with the state of his birth or with Illinois, which he served as State Representative and Congressman before his election to president.  Lincoln is well-known for his statesmanship and his oratory, but I want to  trace his family back to its roots in the Oley Valley of Pennsylvania. His grandfather, Abraham, was born there, confusing tourists no end, then he moved his family to Virginia, and Kentucky.  My father and the future POTUS have a common ancestor, making me a 2nd cousin 5 times removed; and the Lincoln family were close neighbors to my mother’s ancestors in Oley.  Therefore I can say with some authority that today’s menus would have been very familiar to the Lincoln family, since these foods are from SE Pennsylvania too. President Lincoln was a very slender man.  Eat like this, and you could become slender, too.

Scrapple Bake:   288 calories   7.4 g fat    6 g fiber   14 g protein   39 g carbs    220 mg Calcium PB  GF Scrapple is one of the specialty foods of the “Pennsylvania Dutch” people of South Eastern Pennyslvania. Excellent for breakfast, served as a side dish like sausage or combined with an egg in this bake. Scrapple Bake w: R-bs1 two-oz eggs                                                                                                                                                            1/2 oz scrapple,  sliced 1/4″ thick                                                                                                                                                         ½ oz scallion, chopped                                                                                                                                          ½ cup raspberries + 1 Tbsp fat-free vanilla yogurt                                                                              blackish coffee or blackish tea or lemon in hot water                                                                                                 5-6 oz fruit smoothie, green smoothie or natural apple cider

The night before: bake the scrapple in the oven until firm. Dice it and combine with the scallion. Next morning: set the toaster oven at 350 F. Spritz a ramekin with oil or non-stick spray. Scatter the scrapple and scallion in the ramekin. Whisk the eggs with salt and pepper and pour over the scrapple. Bake 12-15 minutes. Meanwhile, portion the berries and dollop the yogurt on top. Brew the hot beverage and pour the smoothie. A fine, homey breakfast.

Chicken & Dumplings: 293 calories 6.8 g fat 4.6 g fiber 37.8 g protein 30 g carbs 67 mg Calcium PB This was a real hit in my parents’ Central Pennsylvania home and it is still a favorite with us. Be aware that it is best made over 2 days, but it basically cooks by itself with little busy bouts by you. Worth the time and effort. AND this recipe serves 4 [four] people, so have a party serving this great make-ahead meal. If you serve one or two, make the whole thing anyhow, package and freeze the remainder.Chicken & Dumpling w: peas

3 pound whole chicken, preferably a fowl although you will get more meat from a fryer                                                ½ cup onion, chopped                                                                                                                                                  1/3 cup carrots cut as coins                                                                                                                                   ½ cup celery, chopped                                                                                                                                        bay leaf                                                                                                                                                                         3 peppercorns                                                                                                                                                           2 tsp salt                                                                                                                                                                         1.5 tsp Worcestershire sauce                                                                                                                                             2 Tbsp white whole wheat flour                                                                                                                           4 dumplings [see ..Not by Bread.. II-7-’18]                                                                                                                                             ¼ cup green peas per person

Cut up a 3 pound chicken into leg quarters, breast quarters, back, wings. In a large pot, brown the chicken in a little oil on all sides. Add the vegetables, bay leaf and pepper and water to cover. Simmer on the cooktop for 45 minutes. Add 2 tsp salt, cover, and simmer for another 45 minutes. Strain off the stock and let the fat rise to the surface to cool. Discard the fat. Reserve the vegetables. Cool the chicken and remove the skin. Pull off the meat in chunks: you will use 17 oz meat by volume.   You could stop here. HINT: save any remaining stock and chicken for excellent soup.

Measure ¼ cup of stock and whisk in the 2 Tbsp whole wheat flour to form a paste. Meausre 1.5 cups stock and pour into a stovetop-safe serving dish along with the Worcestershire sauce. Add the flour water paste and stir to incorporate. Put the vegetables and chicken meat into the dish and adjust seasonings to taste. You could stop here. When ready to serve, prepare the dough for the dumplings. Heat the chicken mixture and place 4 dollops of dumpling dough on the warm chicken. Let it all bubble gently for 15-20 minutes, then cover the dish and continue to cook for another 15-20 minutes. Steam the peas and pour over the top of the dish before bringing to the table. Serve this simple classic proudly.

Agatha

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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 masterchefu who is now Following.

Tomorrow will be the Feast Day of Saint Agatha.  That’s a name you don’t hear much any more…  She lived in Sicily and Malta. Legend says she was a beautiful young woman who refused to marry due to her faith. [Agatha thought that she could serve God better by staying single and dedicating her life to religion.] Victimized by a Roman official, she died most cruelly, and is remembered for her steadfastness. Agatha could be a symbol of both the modern ‘MeToo‘ movement and the campaign against breast disease. Due to her association with the island nation of Malta, breakfast features the flavors of traditional Maltese foods.  Due to her being the patroness of those with breast diseases, it is common to prepare foods shaped like breasts on February 5.

Maltese ScrOmelette:   293 calories  8.4 g fat   3.5 g fiber   18 g carbs   252 mg Calcium  PB GF Between the fish and the vegetables, these flavors have “Malta” written all over them.Maltese ScrOmelette

1 ½ 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                                                                                                   1/4 oz cooked tuna                                                                                                                                                                         2 Tbsp frozen spinach                                                                                                                                               2 Tbsp Mediterranean Vegetables, chopped    [see Sidekicks II from October 4, 2017]                     ½ clementine                                                                                                                                                     blackish coffee or blackish tea or lemon in hot water                                                                                5-6 oz green or fruit smoothie or unpasteurized apple cider

Thaw and chop the spinach, and drain it through a small sieve. Break the tuna into small bits. Combine all vegetables with the tuna. Heat the ingredients briefly in an oil-misted non-stick pan, then pour in the whisked eggs. Cook to your preference. Serve with the fruit and the beverages of choice. Sunny flavors!

Fish Timbale:   276 calories   17.3 g fat   1.6 g fiber  23.5 g protein   8 g carbs   95 mg Calcium  PB GF   Sounds high-falutin’ but really very easy.  Made with two types of fish, it is a good use of leftovers.Fish Timbale w: chard

2 Tbsp spinach                                                                                                                                                                    1/2 Tbsp shallot                                                                                                                                                           1 and 2/3 oz mackerel or salmon                                                                                                                                     1.3 oz haddock or cod                                                                                                                                           3/4 oz egg [either pullet egg or an egg white], well-beaten                                                                                                    1/3 oz white beans                                                                                                                                                            2 Tbsp cream                                                                                                                                                                   1 oz chard                                                                                                                                                                   1/8 tsp olive oil nutmeg + granulated garlic

Wash the spinach and leave water on the leaves. Put in a lidded pan along with the chopped shallot. Put on the lid and let cook until the spinach is limp. Remove, chop, and squeeze the water out of the spinach. Thoroughly mash the white beans and add the cream. Stir the spinach + shallot into the bean + cream. If fish is raw: Put in a pan with a little water. Cover and steam until fish is cooked. Flake the fish and combine with the other ingredients, except the chard. Turn into a spritzed ramekin and bake at 400 degrees F. for 10-15 minutes. Meanwhile, coarsley chop the chard and cook it in a little water until done. Drain and season with nutmeg and granulated garlic. Run a knife around the sides of the timbale and invert the plate over it. Turn the plate right-side-up and remove the timbale. Plate the chard.